Nutrients For Brain Health & Performance
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are talking all about food and the brain.
今天我们谈论的是食物和大脑。
We are going to talk about foods that are good for your brain in terms of focus, in terms of brain health generally, and the longevity of your brain, your ability to maintain cognition and clear thinking over time.
我们将讨论对大脑有益的食物，包括注意力集中、大脑健康、大脑寿命、长期保持认知和清晰思维的能力。
We are also going to talk about why and how you prefer certain foods to others.
我们还将讨论您为什么以及如何喜欢某些食物而不是其他食物。
I'm going to talk about the three major signals that combine to drive your food choices.
我将讨论共同推动您的食物选择的三个主要信号。
I'll give you a little hint of what those are.
我会给你一些提示，告诉你这些是什么。
One of those signals comes from your gut and is completely subconscious.
其中一个信号来自您的直觉，并且完全是潜意识的。
This is not the gut microbiome per se.
这不是肠道微生物组本身。
These are neurons in your gut that are sending signals to your brain that you are unaware of about the nutrient contents of the foods that you are eating.
这些是肠道中的神经元，向您的大脑发送信号，表明您不知道所吃食物的营养成分。
Andrew Huberman:
安德鲁·休伯曼：
The second signal is how metabolically accessible a given food is, meaning how readily that food can be converted into energy that your brain, not your body, but that your brain can use.
第二个信号是某种特定食物的代谢可及性，这意味着该食物转化为你的大脑（而不是你的身体）但你的大脑可以使用的能量的容易程度。
The third signal is perhaps the most interesting one.
第三个信号也许是最有趣的一个。
It's the signal of belief.
这是信仰的信号。
It's the signal of what you perceive and believe the food that you're eating to contain and what you think it can do for you healthwise and energywise.
它是您感知和相信您所吃的食物中含有什么成分以及您认为它可以为您带来健康和能量的信号。
That might sound a little wishy-washy or vague, but we're going to provide mechanistic data to support the fact that you can change what you eat, so much so that you can drive your brain and your body to crave foods that are good for you, or at least better for you than the foods you might currently be eating.
这听起来可能有点软弱或含糊，但我们将提供机械数据来支持这样一个事实：你可以改变你吃的东西，这样你就可以驱使你的大脑和你的身体渴望对你有益的食物，或者至少比你目前正在吃的食物对你更好。
This is an incredibly powerful mechanism that we all have.
这是我们所有人都拥有的极其强大的机制。
It's one that I think is very underappreciated.
我认为这一点被严重低估了。
Today I'm going to review the data from both animal models and fortunately, more recently, human studies that really do underscore the fact that you can control your desire for particular foods.
今天我将回顾来自动物模型的数据，幸运的是，最近的人类研究确实强调了这样一个事实：你可以控制对特定食物的欲望。
Andrew Huberman:
安德鲁·休伯曼：
Before we dive into today's topic, I just want to briefly touch on some key takeaways from a previous episode, which is the episode on time-restricted feeding, also called intermittent fasting.
在我们深入讨论今天的主题之前，我只想简要介绍一下上一集的一些关键要点，即关于限时喂养（也称为间歇性禁食）的一集。
The key elements of time-restricted feeding that will benefit your health the most in terms of weight loss or maintenance, fat loss, organ health, quality sleep and cognition are that the feeding window begin at least one hour after waking.
限时喂养对您的健康最有利于减肥或维持、减脂、器官健康、优质睡眠和认知的关键要素是，喂养窗口至少在醒来后一小时开始。
You could push that feeding window out to begin later, but at least one hour after waking and that it end at least two, and ideally three, hours before going to sleep.
你可以推迟喂奶时间，但至少在醒来后一小时开始，并且在睡觉前至少两小时，最好是三小时结束。
Some people can end that feeding window much further away from the beginning of sleep, meaning they're finishing their last bite of food, for instance, at 6:00 p.m., and they're not going to sleep until midnight.
有些人可以在距离睡眠开始时间更远的地方结束进食窗口，这意味着他们会在下午 6:00 吃完最后一口食物，并且直到午夜才会睡觉。
But many people struggle to get quality sleep if that feeding window is set too early relative to when they go to sleep.
但是，如果喂食窗口相对于他们入睡的时间设置得太早，许多人就很难获得高质量的睡眠。
Andrew Huberman:
安德鲁·休伯曼：
Begin the feeding window at least one hour after waking.
醒来至少一小时后开始喂食时间。
End the feeding window at least two hours before going to sleep.
至少在睡觉前两小时结束喂食时间。
A key feature based on the scientific research is that the feeding window itself fall more or less at the same period of each 24-hour day from day to day.
基于科学研究的一个关键特征是，喂食窗口本身或多或少地落在每天 24 小时的同一时间段。
Meaning if you are going to eat over an eight-hour period, that's your feeding window.
这意味着如果您要在八小时内进食，那就是您的进食窗口。
You wouldn't want to start that feeding window at 10:00 a.m.
您肯定不想在上午 10:00 开始喂食时间。
one day and end it at 6:00 p.m., and then the next day start at noon and end it at 8:00 p.m., and the next day start it at 2:00 p.m.
一天下午 6:00 结束，第二天中午开始，晚上 8:00 结束，第二天下午 2:00 开始。
and end it at 10:00 p.m., and so forth.
并在晚上 10:00 结束，依此类推。
Andrew Huberman:
安德鲁·休伯曼：
As much as is reasonably possible, if you want to extract the maximum benefit from time-restricted feeding, the idea is to keep that feeding window at more or less the same phase, as it's called, of each 24-hour day.
如果您想从限时喂食中获得最大收益，则应尽可能将喂食窗口保持在每天 24 小时的同一阶段（即所谓的）。
If it slides around a little bit for social reasons, or whatever reasons, doesn't seem to be a big deal, but you don't want it sliding around by many hours from day to day because of the way that that feeding window impacts other genes called clock genes that regulate a bunch of other processes in the body.
如果它由于社会原因或其他原因而稍微滑动，似乎没什么大不了的，但你不希望它每天滑动几个小时，因为喂养窗口会影响其他称为时钟基因的基因，这些基因调节体内的许多其他过程。
Andrew Huberman:
安德鲁·休伯曼：
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。
Some of the most frequent questions I get are about food and the brain.
我收到的一些最常见的问题是关于食物和大脑的。
Everybody seems to want to know what they should eat and what they shouldn't eat in order to have peak brain function, to be able to focus and memorize things, and so forth, and in order to maintain brain health over time, because nobody wants to lose their memory or have troubles with cognition.
每个人似乎都想知道他们应该吃什么和不应该吃什么，以便拥有最佳的大脑功能，能够集中注意力和记忆事物等等，并随着时间的推移保持大脑健康，因为没有人愿意失去记忆或出现认知问题。
Fortunately, there are a lot of data now from really good, quality peer-reviewed studies that indicate certain things that we can do, including certain foods that we should eat and perhaps even some foods that we should avoid in order to enhance our brain function.
幸运的是，现在有很多来自真正优秀、高质量的同行评审研究的数据表明我们可以做某些事情，包括我们应该吃的某些食物，甚至可能是我们应该避免的一些食物，以增强我们的大脑功能。
Andrew Huberman:
安德鲁·休伯曼：
Of course, when I say brain, what I really mean is nervous system function because how we are able to move and remember things, et cetera, doesn't just depend on the neurons, the nerve cells that are in our head.
当然，当我说大脑时，我真正的意思是神经系统功能，因为我们如何移动和记住事物等等，不仅仅取决于神经元，即我们大脑中的神经细胞。
It also depends on our spinal cord and the neurons that connect to all the organs of our body.
它还取决于我们的脊髓和连接到我们身体所有器官的神经元。
In general, there are two categories of things that are going to improve brain health from the perspective of nutrition.
一般来说，从营养的角度来看，有两类东西可以改善大脑健康。
The first category is the general category of things that we eat and avoid and things that we do and avoid doing that will modulate brain health and function.
第一类是我们吃和避免的事物以及我们做和避免做的会调节大脑健康和功能的事物的一般类别。
What do I mean by modulate?
我所说的调制是什么意思？
Getting quality sleep on a regular basis, making sure that you are socially connected, making sure that you're not depressed.
定期获得优质睡眠，确保您保持社交联系，确保您不会感到沮丧。
All these things are vitally important to our overall health, and of course they will impact brain function, but they do it more or less indirectly.
所有这些事情对我们的整体健康都至关重要，当然它们也会影响大脑功能，但它们或多或少是间接影响的。
Andrew Huberman:
安德鲁·休伯曼：
Okay?
好吧？
There are a few things that happen in sleep which directly benefit brain function and repair, et cetera.
睡眠中发生的一些事情直接有利于大脑功能和修复等。
Today I really want to concentrate not on the things that modulate our overall health but rather the things that mediate brain health directly and, in particular, how certain foods enhance brain function.
今天，我真正想关注的不是调节我们整体健康的事物，而是直接调节大脑健康的事物，特别是某些食物如何增强大脑功能。
We are going to talk about how we can change our relationship to food, literally how we can start to prefer certain foods that are better for us than others.
我们将讨论如何改变我们与食物的关系，确切地说，我们如何开始偏爱某些比其他食物更适合我们的食物。
Just briefly, I want to touch on the modulatory components because they are vital.
简而言之，我想谈谈调节成分，因为它们至关重要。
First of all, getting quality sleep on a regular basis and ample sleep on a regular basis is the foundation of all mental health and physical health.
首先，定期获得优质睡眠、充足睡眠是一切心理健康和身体健康的基础。
There's no question about that.
毫无疑问。
We have done several episodes including the "Master Your Sleep" episode, which is episode two of the Huberman Lab odcast, and we've done a lot of other episodes that are all about sleep and how to get better at sleeping.
我们已经制作了几集，包括“掌握你的睡眠”一集，这是休伯曼实验室播客的第二集，我们还制作了很多其他关于睡眠以及如何改善睡眠的剧集。
Andrew Huberman:
安德鲁·休伯曼：
I just want to make crystal clear that unless you're sleeping well on a regular basis, your brain will suffer.
我只是想明确表示，除非你定期睡眠良好，否则你的大脑就会受到影响。
You won't be able to focus very well, learn very well.
你将无法很好地集中注意力，也无法很好地学习。
Indeed, there are data linking poor quality sleep to dementia, or at least exacerbating preexisting dementias and things of that sort.
事实上，有数据表明睡眠质量差与痴呆症有关，或者至少会加剧已有的痴呆症和类似疾病。
Get your sleep in order.
让你的睡眠有规律。
The other of course is cardiovascular health and exercise.
另一个当然是心血管健康和锻炼。
The general prescription that's out there in the literature, and I think is well supported, is to get somewhere between 150 and 180 minutes of cardiovascular exercise per week.
文献中给出的一般处方是每周进行 150 到 180 分钟的心血管锻炼，我认为这是得到充分支持的。
If you choose to also use resistance exercise, that's great, but the 150 to 180 minutes minimum per week of cardiovascular exercise is crucial for heart health.
如果您还选择进行抗阻运动，那很好，但每周至少 150 至 180 分钟的心血管运动对于心脏健康至关重要。
Heart health directly relates to brain health because the brain consumes a lot of oxygen, glucose and other factors that are delivered via the blood.
心脏健康与大脑健康直接相关，因为大脑消耗大量通过血液输送的氧气、葡萄糖和其他因子。
Andrew Huberman:
安德鲁·休伯曼：
If your arteries are clogged up and you've got poor vascular supply to the brain in any region of the brain, your brain will suffer.
如果你的动脉堵塞，并且大脑任何区域的血管供应不良，你的大脑就会受到影响。
Get cardiovascular health in order.
保持心血管健康。
Now with those two modulatory elements set forth so that we're all aware that they're there and they are vitally important, now I'd like to turn to the elements that have been shown to be vitally important for directly controlling, for mediating neuron function.
现在，我们已经阐述了这两个调节元素，以便我们都知道它们的存在并且非常重要，现在我想谈谈已被证明对于直接控制和调节神经元功能至关重要的元素。
Neurons, of course, are nerve cells in the brain, and there are other cell types too, of course, that will impact brain function.
当然，神经元是大脑中的神经细胞，当然还有其他细胞类型会影响大脑功能。
The most prominent of which are the so-called glia.
其中最突出的是所谓的神经胶质细胞。
Glia means glue.
Glia的意思是胶水。
Even though for a long time people thought that these cells were just kind of holding things together passively, the glia play a very active role in the metabolism neurons, in brain function, and probably also in cognition, in thinking and so forth.
尽管很长一段时间以来，人们认为这些细胞只是被动地将事物结合在一起，但神经胶质细胞在神经元代谢、大脑功能、可能在认知、思维等方面发挥着非常积极的作用。
Andrew Huberman:
安德鲁·休伯曼：
What are the things that directly impact brain health, and what are the foods that we can eat that will support brain health?
哪些东西直接影响大脑健康？我们可以吃哪些食物来支持大脑健康？
Generally when we think about neuron function and brain function, we default to a discussion about fuel.
一般来说，当我们考虑神经元功能和大脑功能时，我们默认会讨论燃料。
The fact that neurons use glucose, which is blood sugar, and that they require a lot of it.
事实上，神经元使用葡萄糖，即血糖，并且它们需要大量葡萄糖。
In some cases they'll use ketones, which we will talk about a little bit later, especially in people that are following a low carbohydrate or ketogenic diet.
在某些情况下，他们会使用酮，我们稍后会讨论，特别是对于遵循低碳水化合物或生酮饮食的人。
Before we can even consider the fuels that neurons use in order to function, we have to talk about the elements that actually allow those neurons to be there and to stay healthy.
在我们考虑神经元发挥功能所使用的燃料之前，我们必须讨论实际上使这些神经元存在并保持健康的元素。
What actually makes up those neurons?
这些神经元到底是由什么组成的？
That brings us to what I would argue is the most important food element for brain function, and that is fat.
这让我们想到了我认为对大脑功能最重要的食物元素，那就是脂肪。
Andrew Huberman:
安德鲁·休伯曼：
That might come as a surprise, but unless one considers the water content of the brain, which is very high, a lot of our brain and a lot of the integrity of the nerve cells, the so-called neurons in our brain, and the other types of cells comes from fat.
这可能会让人感到惊讶，但除非考虑到大脑的含水量非常高，否则我们的大脑和神经细胞的大部分完整性，即我们大脑中所谓的神经元和其他类型的细胞都来自脂肪。
That's because nerve cells and other cells in the brain have an external layer, sometimes called a double-layered membrane.
这是因为大脑中的神经细胞和其他细胞有一个外层，有时称为双层膜。
It's essentially two thin layers that serve as a boundary between those cells.
它本质上是两个薄层，充当这些细胞之间的边界。
That boundary is very important because how things pass across that boundary actually regulates the electrical activity of neurons, which is the way that neurons fire and communicate and keep you thinking and acting and doing all the good things that those neurons allow us to do.
这个边界非常重要，因为事物如何跨越这个边界实际上调节了神经元的电活动，这是神经元放电和交流的方式，让你思考、行动并做这些神经元允许我们做的所有好事。
Those membranes are made up of fats.
这些膜是由脂肪组成的。
They're not made up of the fats that are around our belly, around the other organs of our body.
它们不是由我们腹部周围、身体其他器官周围的脂肪组成的。
Andrew Huberman:
安德鲁·休伯曼：
They're not made up of storage fat.
它们不是由储存脂肪组成的。
They are made up of structural fat.
它们由结构脂肪组成。
Maintaining the so-called integrity of that structural fat, meaning the health of those neurons, is going to come in large part from the foods that we eat.
维持所谓的结构脂肪的完整性，即这些神经元的健康，很大程度上取决于我们所吃的食物。
Now, this needs to be underscored.
现在，需要强调这一点。
What I'm saying is that the foods that we eat actually provide the structural basis, the building blocks of the very neurons that allow us to think over time.
我想说的是，我们吃的食物实际上提供了结构基础，是神经元的组成部分，使我们能够随着时间的推移进行思考。
As I mentioned earlier, the fat that makes up those neurons in other nerve cells is different than the other types of fat in the body.
正如我之前提到的，构成其他神经细胞中神经元的脂肪与体内其他类型的脂肪不同。
What type of fat is it, and what should we eat in order to support that fat and those neurons?
它是什么类型的脂肪？我们应该吃什么来支持这种脂肪和神经元？
The answer is the so-called essential fatty acids and phospholipids.
答案就是所谓的必需脂肪酸和磷脂。
Now, those are more or less the same thing, but I just want to make a very large literature very crystal clear.
现在，这些或多或少是同一件事，但我只想让大量的文献变得非常清晰。
Andrew Huberman:
安德鲁·休伯曼：
Essential fatty acids can include the so-called EPA variety.
必需脂肪酸可包括所谓的 EPA 品种。
or DHA variety.
或 DHA 品种。
You hear about omega-3s and omega-6s.
您听说过 omega-3 和 omega-6。
Most people are getting enough omega-6s from their diet.
大多数人从饮食中摄入了足够的 omega-6。
Not everybody, but most people are getting enough omega-6s.
不是每个人，但大多数人都摄入了足够的 omega-6。
However, most people are not getting enough omega-3s in their diet to support healthy brain function in the short and long term.
然而，大多数人的饮食中没有摄入足够的 omega-3，无法在短期和长期支持健康的大脑功能。
I've talked before about the benefits of elevating the levels of omega-3s in one's diet for sake of offsetting depression and for enhancing mood.
我之前谈到过提高饮食中 omega-3 水平的好处，可以抵消抑郁症并改善情绪。
Indeed, there's a wealth of literature now pointing to the fact that ingesting at least one or two, or even three grams per day of EPA form of essential fatty acid can have positive effects on mood and well-being that are at least on par with some of the major antidepressant treatments out there, but without similar side effects to those antidepressant treatments.
事实上，现在有大量文献指出，每天摄入至少一克或两克、甚至三克 EPA 形式的必需脂肪酸可以对情绪和健康产生积极影响，这些影响至少与一些主要的抗抑郁治疗相当，但不会产生与这些抗抑郁治疗类似的副作用。
Andrew Huberman:
安德鲁·休伯曼：
And that for people that are already taking antidepressants, that supplementing with one to two to three grams of EPA essential fatty acids can actually allow a lower dose of antidepressant treatment to be used and still be effective.
对于已经服用抗抑郁药物的人来说，补充一到两到三克 EPA 必需脂肪酸实际上可以允许使用较低剂量的抗抑郁药物治疗，并且仍然有效。
That's depression, but just in terms of maintaining normal cognitive function in people that aren't depressed, the EPAs and omega-3s seem to play a very important role.
这就是抑郁症，但就维持非抑郁症患者的正常认知功能而言，EPA 和 omega-3 似乎发挥着非常重要的作用。
Of course, you can supplement EPAs through various fish oils, and it could be liquid fish oil or capsule fish oil.
当然，你可以通过各种鱼油来补充EPA，可以是液体鱼油，也可以是胶囊鱼油。
Some people, if they're not interested in eating fish for whatever reason, they're allergic or for ethical reasons, they can take krill oil and if they don't want to use krill oil, they can use algae and other forms of EPA.
有些人，如果他们出于某种原因对吃鱼不感兴趣，他们过敏或出于道德原因，他们可以服用磷虾油，如果他们不想使用磷虾油，他们可以使用藻类和其他形式的 EPA。
However, I think it's clear that one can get a lot of EPA from the proper foods.
然而，我认为很明显，人们可以从适当的食物中获得大量的 EPA。
It turns out that those foods, not surprisingly, don't just contain high levels of EPA, but they also contain other things that are beneficial for brain health.
毫不奇怪，事实证明，这些食物不仅含有高含量的 EPA，而且还含有其他有益于大脑健康的物质。
Andrew Huberman:
安德鲁·休伯曼：
What are foods that are high in omega-3s that we should all probably be consuming at least on a daily basis?
我们应该至少每天食用哪些富含 omega-3 的食物？
The number one is fish.
排名第一的是鱼。
Things like mackerel and salmon and herring and oysters and sardines and anchovies, and perhaps the heavyweight champion of EPAs per unit volume is caviar.
像鲭鱼、鲑鱼、鲱鱼、牡蛎、沙丁鱼和凤尾鱼之类的东西，也许单位体积EPA的重量级冠军是鱼子酱。
Now, I don't know about you, but I'm not eating a lot of fish.
现在，我不了解你，但我没有吃很多鱼。
I'm not eating a lot of caviar, I don't think.
我不吃很多鱼子酱，我不这么认为。
I can't remember the last time I had caviar unless it was sprinkled on a little bit of sushi.
我不记得上次吃鱼子酱是什么时候了，除非它撒在一点寿司上。
I'm not a big fish eater, personally.
就我个人而言，我不太爱吃鱼。
I will from time to time, but that's one reason why one might want to supplement with EPAs from another source.
我会时不时地这样做，但这就是为什么人们可能想要从其他来源补充 EPA 的原因之一。
Also, EPAs are found in chia seeds and walnuts and soybeans and other plant-based foods.
此外，奇亚籽、核桃、大豆和其他植物性食品中也含有 EPA。
You can look these up online and you'll immediately see that there are a lot of sources of EPAs.
您可以在网上查找这些内容，您会立即发现 EPA 的来源有很多。
Many of the foods that I listed off might be appetizing to you.
我列出的许多食物可能会让您胃口大开。
Andrew Huberman:
安德鲁·休伯曼：
Some of them might be unappetizing to you or some of them you might be sort of neutral about.
其中一些可能对你来说没有胃口，或者其中一些你可能持中立态度。
It's very clear that eating foods that are rich in omega-3s, and/or supplementing with omega-3s, to get above that 1.5 grams and ideally up to two or even three grams per day of EPA can be very beneficial for cognitive function in the short and long term.
很明显，吃富含 omega-3 的食物和/或补充 omega-3，使 EPA 摄入量超过 1.5 克，最好每天摄入 2 克甚至 3 克，无论从短期还是长期来看，都对认知功能非常有益。
Later in the episode I'm going to talk about how to actually change your relationship to particular foods so that foods that you don't particularly like, you can actually start to like more.
在本集后面，我将讨论如何真正改变您与特定食物的关系，以便您实际上可以开始更喜欢那些您不特别喜欢的食物。
That might be important for those of you that are thinking mackerel, sardines.
对于那些想到鲭鱼、沙丁鱼的人来说，这可能很重要。
I'm making this face because frankly those are not foods that I naturally like.
我做出这个表情是因为坦白说那些不是我天生喜欢的食物。
Again, I want to emphasize that you don't have to consume fish and animal products in order to get sufficient EPAs.
我想再次强调，您不必通过食用鱼类和动物产品来获得足够的 EPA。
Andrew Huberman:
安德鲁·休伯曼：
You can get them from plants, but I do believe, based on the quality peer-reviewed research, that everybody should be striving to get a minimum threshold of at least a gram and a half of EPAs per day, one way or the other.
你可以从植物中获取它们，但我确实相信，根据高质量的同行评审研究，每个人都应该努力获得每天至少一克半的 EPA，无论哪种方式。
The great thing about omega-3s is that they are also thought to be beneficial for things like cardiovascular health.
omega-3 的伟大之处在于，它们还被认为对心血管健康等有益。
Although there's some controversy there as to whether or not two grams or three grams or six grams is ideal for cardiovascular health, I think the bulk of evidence points to the fact that getting sufficient omega-3s in the diet is going to support cardiovascular health.
尽管关于 2 克、3 克或 6 克对于心血管健康是否理想存在一些争议，但我认为大量证据表明，在饮食中摄入足够的 omega-3 将有助于心血管健康。
Certainly not the only thing people should be doing to support their cardiovascular health, aerobic exercise and so forth being important also, but it does seem to support cardiovascular health, and in doing so, supporting brain health.
当然，这不是人们应该做的唯一支持心血管健康的事情，有氧运动等也很重要，但它似乎确实支持心血管健康，并在这样做时支持大脑健康。
Andrew Huberman:
安德鲁·休伯曼：
However, what I'm emphasizing is ingestion of omega-3s to support the very cells within the brain that make up our cognition, that allow for cognition and for movement and memory and all the other marvelous things that the brain does.
然而，我强调的是摄入 omega-3 可以支持大脑中构成我们认知的细胞，从而实现认知、运动、记忆以及大脑所做的所有其他奇妙的事情。
The other compound that has been shown to be directly supportive of neuronal function is phosphatidylserine, which is abundant in meats and in fish.
另一种已被证明可以直接支持神经元功能的化合物是磷脂酰丝氨酸，它在肉类和鱼类中含量丰富。
Here we are again, back to fish being an important source of brain-supporting food.
我们再次回到鱼类作为健脑食物的重要来源这一话题。
Phosphatidylserine is something that nowadays people are supplementing.
磷脂酰丝氨酸是现在人们正在补充的东西。
It's a lipid-like compound that, at least in three studies, have been shown to improve cognition.
它是一种类脂质化合物，至少在三项研究中已被证明可以改善认知能力。
These weren't huge effects, but they were statistically significant effects.
这些影响并不是很大，但在统计上却是显着的。
As well, in more than three, at least, at least five studies, to reduce cognitive decline.
此外，在超过三项、至少五项研究中，研究表明可以减少认知能力下降。
This is interesting.
这很有趣。
In every case it was 300 milligrams supplemented phosphatidylserine, but one, again, doesn't need to supplement phosphatidylserine.
在每种情况下，都补充了 300 毫克磷脂酰丝氨酸，但也有一种不需要补充磷脂酰丝氨酸。
Phosphatidylserine can be derived, as I mentioned, from meats and fish and to some extent from cabbage, of all things.
正如我提到的，磷脂酰丝氨酸可以从肉和鱼中提取，在某种程度上可以从卷心菜中提取。
Andrew Huberman:
安德鲁·休伯曼：
I don't know how much cabbage people are ingesting, but later when we talk about gut health and the relationship between gut health and brain health, I'll mention fermented foods.
我不知道人们摄入了多少卷心菜，但稍后当我们谈论肠道健康以及肠道健康与大脑健康之间的关系时，我会提到发酵食品。
Of course one of the most readily available fermented foods out there that at least many people find appetizing is sauerkraut, which is of course made from cabbage.
当然，酸菜是最容易获得的发酵食品之一，至少很多人都觉得开胃，它当然是由卷心菜制成的。
It's fermented cabbage.
这是发酵的卷心菜。
For those of you that do consume meat and fish, provided you're getting enough fish, you're probably getting enough phosphatidylserine.
对于那些吃肉和鱼的人来说，只要摄入足够的鱼，就可能获得足够的磷脂酰丝氨酸。
For those of you that are interested in supplementing phosphatidylserine to get these effects that were reported in these various manuscripts, which by the way, I've read, and looked solid.
对于那些有兴趣补充磷脂酰丝氨酸以获得这些不同手稿中报道的效果的人，顺便说一句，我已经阅读过这些手稿，并且看起来很可靠。
I mean, I don't think we've seen the landmark study showing that supplementing with phosphatidylserine at 300 milligrams per day is going to create a huge offsetting of a massive cognitive decline or a massive increase in brain function.
我的意思是，我认为我们还没有看到具有里程碑意义的研究表明，每天补充 300 毫克磷脂酰丝氨酸能够极大地抵消认知能力的大幅下降或大脑功能的大幅增强。
Andrew Huberman:
安德鲁·休伯曼：
These seem to be modest effects, but the effects do appear to be real.
这些似乎影响不大，但效果似乎确实存在。
For those of you that are interested in supplementing with phosphatidylserine, it's a relatively inexpensive supplement that, again, is lipid-like.
对于那些有兴趣补充磷脂酰丝氨酸的人来说，它是一种相对便宜的补充剂，而且又是类脂质的。
It's mimicking some of the same things that you would get from food, but in higher concentration.
它模仿了你从食物中获得的一些相同的东西，但浓度更高。
Now after EPA, fatty acids and phosphatidylserine, I would say third on the list of things that come from food that can readily support brain function would be choline.
现在，在 EPA、脂肪酸和磷脂酰丝氨酸之后，我想说，来自食物的第三种可以轻松支持大脑功能的物质是胆碱。
That's because of the relationship to choline in the biosynthesis pathway for acetylcholine.
这是因为乙酰胆碱生物合成途径中与胆碱的关系。
Acetylcholine is a neuromodulator, not a neurotransmitter, but a neuromodulator in the brain.
乙酰胆碱是一种神经调节剂，不是神经递质，而是大脑中的神经调节剂。
A neuromodulator is a chemical that modulates the function of many brain circuits and also circuits within the body.
神经调节剂是一种调节许多大脑回路和体内回路功能的化学物质。
I'll mention what those are in a moment, but acetylcholine as a neuromodulator tends to enhance the activity, the electrical activity and chemical activity, of certain sets of neurons and downplay the activity of other neurons.
我稍后会提到它们是什么，但乙酰胆碱作为神经调节剂往往会增强某些神经元组的活动、电活动和化学活动，并减弱其他神经元的活动。
Andrew Huberman:
安德鲁·休伯曼：
It's sort of a conductor of sorts leading to enhanced function and activity in certain brain areas and circuits and not in others.
它有点像某种导体，可以增强某些大脑区域和回路的功能和活动，而不是其他区域和回路的功能和活动。
For instance, the brain areas that are involved in focus and alertness.
例如，涉及注意力和警觉性的大脑区域。
We have multiple clusters of neurons in our brain that make acetylcholine.
我们的大脑中有多个神经元簇可以产生乙酰胆碱。
Two of the most prominent and well-known are the so-called nucleus basalis, which is a cluster of neurons deep in the basal forebrain that highlight particular areas of our brain.
其中最著名和最著名的两个是所谓的基底核，它是基底前脑深处的一组神经元，突出显示我们大脑的特定区域。
Highlight meaning when acetylcholine is released from those neurons at their nerve endings and particular areas of the brain, those particular areas of the brain can undergo enhanced levels of activity relative to surrounding areas.
强调当乙酰胆碱从神经末梢和大脑特定区域的神经元释放时，大脑的这些特定区域相对于周围区域的活动水平会增强。
It's kind of an electrical highlighter pen, if you will, by analogy.
打个比方，如果你愿意的话，它是一种电子荧光笔。
That is the basis of much of what we call focus or our ability to concentrate on a particular batch of information that's coming in through our eyes, our ears, our nose, or even things that we're just thinking in our head.
这是我们所谓的“注意力”的基础，或者说我们能够集中精力处理通过我们的眼睛、耳朵、鼻子甚至是我们脑子里想的事情传入的一批特定信息的能力。
Andrew Huberman:
安德鲁·休伯曼：
Having ample choline for production of acetylcholine allows for focus through, of course, many intervening steps.
当然，拥有充足的胆碱来产生乙酰胆碱可以通过许多干预步骤来集中注意力。
There are also regions of the brain in the so-called back of the brain, the hindbrain, that release acetylcholine that are involved in general states of alertness.
大脑中也有一些区域，即所谓的大脑后部，即后脑，会释放与一般警觉状态有关的乙酰胆碱。
Not surprisingly then, many of the treatments for Alzheimer's disease, which is an inability or challenges with remembering things and focusing, are drugs that impact the acetylcholine pathway and are aimed at enhancing the amount of acetylcholine that's available to neurons.
毫不奇怪，许多治疗阿尔茨海默病（记忆力和注意力丧失或受到挑战）的药物都是影响乙酰胆碱途径的药物，旨在增加神经元可用的乙酰胆碱的量。
It can do that through a number of different mechanisms.
它可以通过许多不同的机制来做到这一点。
You can do that by enhancing the amount of acetylcholine that's created, or you can do that by taking a drug that can reduce the amount of enzyme that gobbles up the acetylcholine, and in doing so leading to more net acetylcholine.
您可以通过增加产生的乙酰胆碱的量来做到这一点，或者您可以通过服用可以减少吞噬乙酰胆碱的酶的量的药物来做到这一点，从而产生更多的净乙酰胆碱。
Outside of the scenario where somebody has cognitive decline due to Alzheimer's, all of us are able to focus to some degree or not, or are able to be alert to some degree or not, based on the amount of acetylcholine that we have.
除了某人因阿尔茨海默氏症而认知能力下降的情况之外，我们所有人是否能够在一定程度上集中注意力，或者是否能够在一定程度上保持警觉，这取决于我们所拥有的乙酰胆碱的量。
Andrew Huberman:
安德鲁·休伯曼：
Now, other processes of course are involved, but what this means is that making sure that we have enough of the substrates to create acetylcholine is vital if we want to be able to focus.
当然，现在还涉及其他过程，但这意味着，如果我们希望能够集中注意力，确保我们有足够的底物来产生乙酰胆碱是至关重要的。
That's why dietary choline is so vital.
这就是为什么膳食胆碱如此重要。
The primary source for dietary choline would be eggs and in particular egg yolks.
膳食胆碱的主要来源是鸡蛋，特别是蛋黄。
This, again, has a very interesting relationship to our evolution as well.
这又与我们的进化有着非常有趣的关系。
We're always referred to as hunter gatherers, but when one hears "hunters," we often think about meat and animal sources.
我们总是被称为狩猎采集者，但当人们听到“猎人”时，我们通常会想到肉类和动物来源。
Indeed, as a species, we hunted many, many other species of animals to consume them and still do.
事实上，作为一个物种，我们猎杀了许多其他物种的动物来食用它们，而且现在仍然如此。
We also fished — we talked about that earlier — and consumed a lot of fish, and we consumed a lot of eggs.
我们还钓鱼——我们之前谈到过——并且消耗了大量的鱼，我们消耗了大量的鸡蛋。
Eggs are an incredibly rich source of nutrients for the brain.
鸡蛋是大脑极其丰富的营养来源。
That's because the egg actually, if you think about it, contains all the nutrients that are required in order for an organism to grow.
这是因为，如果你仔细想想，鸡蛋实际上含有有机体生长所需的所有营养物质。
Andrew Huberman:
安德鲁·休伯曼：
A bird that's in an eggshell — it's got the yolk there, and it's using that yolk for a reason.
一只在蛋壳里的鸟——里面有蛋黄，它使用蛋黄是有原因的。
It's using that yolk as a source of fuel.
它使用蛋黄作为燃料来源。
It's using that yolk as a source of literally building blocks in order to create its nervous system.
它使用蛋黄作为真正的构建块的来源，以创建它的神经系统。
Many years ago I worked on chick embryos, and as these amazing experiments, you could actually take an egg and you could create a little window in the top.
许多年前，我研究了小鸡胚胎，作为这些令人惊奇的实验，你实际上可以拿一个鸡蛋，然后在顶部创建一个小窗口。
These were fertilized eggs.
这些是受精卵。
You'd see over time, you could peer in there, literally look in with a microscope or even with the naked eye, and you would see this little chick embryo sitting on top of that yolk, growing and growing and growing and growing and the yolk getting smaller and smaller.
随着时间的推移，你会看到，你可以用显微镜甚至肉眼观察，你会看到这个小鸡胚胎坐在蛋黄上，不断生长，不断生长，蛋黄变得越来越小。
It's really incredible.
实在是太不可思议了。
They're using that as a source for all the building blocks of the body, but in particular, the nervous system.
他们将其用作身体所有组成部分的来源，特别是神经系统。
Eggs are a rich source of choline.
鸡蛋是胆碱的丰富来源。
Andrew Huberman:
安德鲁·休伯曼：
Some people will supplement with choline.
有些人会补充胆碱。
However, food sources seem to be the best source of choline.
然而，食物来源似乎是胆碱的最佳来源。
As with the EPAs and the omega-3s, there are plenty of foods that are nonanimal based that contain choline.
与 EPA 和 omega-3 一样，有很多非动物性食品也含有胆碱。
If you're somebody who doesn't eat eggs or doesn't want to eat eggs, things like potatoes, nuts and seeds and grains and fruit, they don't have as much choline as eggs, but they do contain choline.
如果你不吃鸡蛋或不想吃鸡蛋、土豆、坚果、种子、谷物和水果等食物，它们的胆碱含量不如鸡蛋，但它们确实含有胆碱。
You can look up the values of choline that are present in those various foods and make sure that you're reaching the threshold amount of choline for you.
您可以查找各种食物中存在的胆碱值，并确保您达到了胆碱的阈值。
In general, most people should probably strive to get somewhere between 500 milligrams and a gram per day, so a thousand milligrams.
一般来说，大多数人可能应该努力达到每天 500 毫克到 1 克之间的摄入量，即 1000 毫克。
Some people rely on supplementation in order to hit those levels because they're not eating a lot of egg yolks or they're not eating a lot of other foods.
有些人依靠补充剂来达到这些水平，因为他们没有吃很多蛋黄或没有吃很多其他食物。
Andrew Huberman:
安德鲁·休伯曼：
Certain fish contained choline, for instance, and the other foods I listed off a few minutes ago from plant-based sources.
例如，某些鱼含有胆碱，而我几分钟前列出的其他植物性食物也含有胆碱。
Some people will supplement with 50 to 100 milligrams or whatever amount is necessary to get them up to that one gram, or even a two-gram dose per day.
有些人会补充 50 至 100 毫克或任何需要的量才能达到 1 克，甚至每天补充 2 克剂量。
We have three things that we know can support nerve cells: EPA, in particular omega-3 fatty acids; phosphatidylserine and choline.
我们知道三种物质可以支持神经细胞： EPA，特别是 omega-3 脂肪酸；磷脂酰丝氨酸和胆碱。
Those three things I would list off as the top three things for enhancing neuron function and the integrity of neurons in the short and long term.
我将这三件事列为短期和长期增强神经元功能和神经元完整性的前三件事。
This, again, is setting aside the vitally important factors of hydration and electrolytes.
这再次忽略了水合作用和电解质等至关重要的因素。
I've said it before on other podcasts, but if you're not ingesting enough water and you're not getting enough sodium and magnesium and potassium, then obviously your neurons can't run, because a lot of the brain is water.
我之前在其他播客上说过，但如果你没有摄入足够的水，也没有摄入足够的钠、镁和钾，那么显然你的神经元无法运行，因为大脑的很多部分都是水。
You need to maintain proper hydration, and sodium, potassium and magnesium are important in order for nerve cells to function.
您需要保持适当的水分，钠、钾和镁对于神经细胞的功能非常重要。
In fact, they are...
事实上，他们是...
Andrew Huberman:
安德鲁·休伯曼：
...
...
are important in order for nerve cells to function.
对于神经细胞的功能很重要。
In fact, they are actually the components, the ions that pass across those lipid membranes, those little fatty membranes that we were talking about earlier, that allow the neurons to generate electrical activity and communicate with one another.
事实上，它们实际上是穿过那些脂质膜的离子，我们之前讨论过的那些小脂肪膜，使神经元能够产生电活动并相互交流。
So, definitely, you want to hydrate enough.
所以，你肯定想要补充足够的水分。
We will do an entire other episode all about hydration and electrolytes.
我们将做一整集关于水合作用和电解质的内容。
Andrew Huberman:
安德鲁·休伯曼：
But omega-3s, the EPAs, phosphatidylserine, and choline, it's obvious are going to improve brain function.
但 omega-3、EPA、磷脂酰丝氨酸和胆碱显然会改善大脑功能。
How much they will improve brain function probably depends on how well your brain was working previously.
它们对大脑功能的改善程度可能取决于您的大脑之前的工作情况。
In fact, many of the studies that have looked at the effectiveness of these compounds have looked in people that are suffering from mild, or even severe, cognitive decline.
事实上，许多研究这些化合物有效性的研究都是针对患有轻度甚至严重认知能力下降的人进行的。
While the outcomes of those studies vary, given the interest in maintaining brain function, given the fact that we don't make new neurons throughout our entire life, and given that everybody has to eat, these are quality healthy foods that we should all be ingesting anyways, and it's clear that they can support brain function to some degree or another.
虽然这些研究的结果各不相同，但考虑到对维持大脑功能的兴趣，考虑到我们一生都不会产生新的神经元，并且考虑到每个人都必须吃东西，这些都是我们无论如何都应该摄入的优质健康食品，而且很明显它们可以在某种程度上支持大脑功能。
Andrew Huberman:
安德鲁·休伯曼：
Many people ask what I do in light of this information.
很多人问我根据这些信息做什么。
While I can only talk about what works for me, I choose to ingest fish oil, mainly in liquid form, because that turns out to be the easiest way and the most economically affordable way to do it for most people.
虽然我只能谈论对我有用的方法，但我选择摄入鱼油，主要是液体形式，因为这对大多数人来说是最简单、最经济实惠的方法。
There are various forms of liquid fish oil out there.
液体鱼油有多种形式。
Some of them include some lemon flavoring so it doesn't taste like fish oil, because frankly, fish oil to me is sort of noxious tasting, and I'll take a tablespoon of that or two per day.
其中一些含有一些柠檬调味料，所以它的味道不像鱼油，因为坦率地说，鱼油对我来说有点有毒的味道，我每天会服用一两汤匙。
If I'm traveling, I'll use the capsule form in order to hit that threshold of, for me, about two, sometimes even three grams per day of EPA.
如果我在旅行，我会使用胶囊形式，以达到每天摄入 2 克、有时甚至 3 克 EPA 的阈值。
So, not just two or three grams per day of fish oil, but two or three grams per day of EPA.
因此，每天不仅仅是两到三克鱼油，而是每天两到三克 EPA。
Now, if I'm eating fish, which as I mentioned earlier is not often, then I might reduce the amount of fish oil that I take.
现在，如果我吃鱼（正如我之前提到的那样，这种情况并不常见），那么我可能会减少鱼油的摄入量。
But that's my major source of fish oil.
但这是我鱼油的主要来源。
Andrew Huberman:
安德鲁·休伯曼：
Currently, I do not supplement with phosphatidylserine.
目前，我不补充磷脂酰丝氨酸。
A number of people that I know and trust, and indeed several colleagues of mine, do take phosphatidylserine.
我认识和信任的许多人，甚至我的几位同事，都服用磷脂酰丝氨酸。
I don't have any good explanation for why I don't take it yet, but I have not tried supplementing with it yet.
对于我为什么不服用它，我没有任何好的解释，但我还没有尝试用它来补充。
Maybe if some of you have, you can place your experience in the comment section.
也许你们中的一些人有过这样的经历，可以在评论部分留下你们的经历。
That would be of interest.
那会很有趣。
Andrew Huberman:
安德鲁·休伯曼：
And then in terms of choline, in order to get choline in my diet, I do pay attention to the various foods that contain choline and I try and get those foods on a semiregular basis.
然后就胆碱而言，为了在我的饮食中获取胆碱，我确实注意含有胆碱的各种食物，并且我尝试半定期地获取这些食物。
I do supplement with something called alpha-GPC, which is essentially in the acetylcholine pathway, or biosynthesis pathway.
我确实补充了一种叫做 α-GPC 的物质，它本质上属于乙酰胆碱途径或生物合成途径。
I don't take it very often, but I will take 300 milligrams of alpha-GPC from time to time.
我不经常服用，但我会时不时服用 300 毫克 alpha-GPC。
From time to time, I mean anywhere from two to three times per week.
有时，我的意思是每周两到三次。
I'll generally do it early in the day because it, for me, can have a little bit of a stimulant effect, although it's not nearly as stimulating, say, as a double espresso or triple espresso.
我通常会在一天的早些时候这样做，因为对我来说，它可以有一点刺激作用，尽管它不像双倍浓缩咖啡或三倍浓缩咖啡那么刺激。
But that's one way in which I enhance my choline function.
但这是我增强胆碱功能的一种方法。
Some people choose to get it from supplementation because it's straightforward.
有些人选择通过补充剂来获取它，因为它很简单。
There are a lot of supplements out there that contain alpha-GPC.
有很多含有 alpha-GPC 的补充剂。
Some people are taking dosages as high as 900 milligrams per day.
有些人每天服用的剂量高达 900 毫克。
That sounds very high to me.
这对我来说听起来很高。
The studies of offsetting cognitive decline using alpha-GPC did use quite high dosages of 600 to 900 or even 1,200 milligrams per day.
使用 α-GPC 抵消认知能力下降的研究确实使用了每天 600 至 900 甚至 1,200 毫克的相当高剂量。
So, it has been used at those much higher concentrations.
因此，它的使用浓度要高得多。
But because fortunately, at least not yet or not to my awareness, I'm not suffering from any cognitive decline, I will supplement with 300 milligrams every now and again.
但幸运的是，至少目前还没有或没有意识到，我没有出现任何认知能力下降，所以我会时不时地补充300毫克。
Andrew Huberman:
安德鲁·休伯曼：
Next on my list of compounds that have been shown in peer-reviewed research to improve neuronal and brain function is creatine.
在我的同行评审研究中显示可以改善神经元和大脑功能的化合物清单中的下一个是肌酸。
Creatine can be derived from meat sources.
肌酸可以从肉类中提取。
It can also be supplemented.
也可以进行补充。
Some of you are probably familiar with creatine or have heard about creatine from the context of the health and fitness world, where creatine is used to bring more water into muscles, which can enhance the strength of those muscles, as well as bring water into other tissues.
你们中的一些人可能熟悉肌酸，或者在健康和健身领域听说过肌酸，肌酸用于将更多的水分带入肌肉，从而增强这些肌肉的力量，并将水分带入其他组织。
So, it doesn't just draw more water into muscle, it can draw more water into the body generally.
因此，它不仅能将更多的水分吸入肌肉，还能将更多的水分吸入全身。
Andrew Huberman:
安德鲁·休伯曼：
Creatine has also been shown to have an important role in brain function.
肌酸也被证明对大脑功能具有重要作用。
Once again, this is something that came up during the discussion about depression a few episodes back.
这又是前几集关于抑郁症的讨论中出现的事情。
Creatine can actually be used as a fuel source in the brain, and there's some evidence that it can enhance the function of certain frontal cortical circuits that feed down onto, or rather connect to, areas of the brain that are involved in mood regulation and motivation.
肌酸实际上可以用作大脑的燃料来源，并且有一些证据表明它可以增强某些额叶皮层回路的功能，这些回路向下传递到或连接到涉及情绪调节和动机的大脑区域。
That's where creatine plays a role in depression, or rather where creatine supplementation seems to be able to assist in some forms of mild depression.
这就是肌酸在抑郁症中发挥作用的地方，或者更确切地说，补充肌酸似乎能够帮助治疗某些形式的轻度抑郁症。
That's an emerging literature.
这是一种新兴文学。
It's still not well-established.
它仍然不完善。
Andrew Huberman:
安德鲁·休伯曼：
However, there is now ample evidence that creatine supplementation can enhance brain function in certain contexts.
然而，现在有充分的证据表明，补充肌酸可以在某些情况下增强大脑功能。
If you're interested in learning more about what those contexts are, there's an excellent review that just came out.
如果您有兴趣了解更多有关这些背景的信息，可以阅读刚刚发布的一篇精彩评论。
The first author is Roschel, R-O-S-C-H-E-L.
第一作者是Roschel，R-O-S-C-H-E-L。
We will provide a link to this review in the caption.
我们将在标题中提供此评论的链接。
This was published just very recently in 2021.
这是 2021 年刚刚发布的。
Andrew Huberman:
安德鲁·休伯曼：
One thing to make clear is that creatine supplementation has been shown to be especially useful for people that are not consuming any meat or other sources of foods that are rich in creatine.
需要明确的一件事是，肌酸补充剂已被证明对于不食用任何肉类或其他富含肌酸的食物的人特别有用。
What is the threshold level of creatine to supplement in order to get the cognitive benefit appears to be at least five grams per day.
为了获得认知益处，补充肌酸的阈值水平是每天至少五克。
Now, the most typical form of creatine is so-called creatine monohydrate.
现在，肌酸最典型的形式是所谓的一水肌酸。
There are other forms of creatine as well, some of which are thought to not draw as much water into nonmuscle tissues.
还有其他形式的肌酸，其中一些被认为不会将那么多的水吸入非肌肉组织。
For some people, that's attractive to them.
对于某些人来说，这对他们很有吸引力。
They don't want water sitting below their skin, et cetera.
他们不希望水留在皮肤下面等等。
I should emphasize that the responses to creatine in that sense can differ.
我应该强调，从这个意义上来说，对肌酸的反应可能会有所不同。
Some people get a little bit of water retention, some people experience more.
有些人会出现一点水潴留，有些人则会出现更多的水潴留。
There's some evidence that creatine can impact some of the hormonal pathways, that it might enhance levels of so-called dihydrotestosterone, DHT.
有一些证据表明肌酸可以影响一些激素途径，它可能会提高所谓的二氢睾酮（DHT）的水平。
And therefore, because DHT is involved in hair loss, there are these theories that creatine can cause hair loss.
因此，由于 DHT 与脱发有关，因此有这些理论认为肌酸会导致脱发。
And indeed, for people that are very DHT-sensitive, it might.
事实上，对于 DHT 非常敏感的人来说，可能会这样。
There's going to be a lot of variation person-to-person in terms of how much creatine impacts DHT and how many DHT receptors they have on their scalp, and therefore whether or not they experience hair loss.
肌酸对 DHT 的影响程度以及头皮上的 DHT 受体数量，以及他们是否会出现脱发，都会因人而异。
Andrew Huberman:
安德鲁·休伯曼：
I'm just giving you all this information so that you're aware of the various things that creatine can do.
我只是向您提供所有这些信息，以便您了解肌酸的各种作用。
But nonetheless, I think it's interesting that creatine supplementation of five grams per day, that's creatine monohydrate, has been shown to improve cognition in people that aren't getting creatine from animal sources.
但尽管如此，我认为有趣的是，每天补充五克肌酸（即一水肌酸）已被证明可以改善那些不从动物来源获取肌酸的人的认知能力。
There's some evidence detailed within the review that I just described that creatine supplementation can also enhance cognition in people that are also eating animal products.
我刚才描述的评论中有一些详细的证据，表明补充肌酸还可以增强也吃动物产品的人的认知能力。
Andrew Huberman:
安德鲁·休伯曼：
I personally take creatine, five grams per day, and have for a very long time.
我个人服用肌酸，每天五克，并且服用了很长时间。
I can't say that I've noticed a tremendous benefit because I've actually never really come off it.
我不能说我已经注意到了巨大的好处，因为我实际上从未真正摆脱它。
And so I've never done the control experiment.
所以我从来没有做过对照实验。
I take it more as kind of a baseline insurance policy.
我更多地将其视为一种基准保险单。
For me, I'm certainly losing some of my hair.
对我来说，我肯定会失去一些头发。
Whether or not that's due to creatine or not, I've never done the analysis.
不管这是否是肌酸造成的，我从来没有做过分析。
But what I can say is that I generally consume these things like EPAs, creatine, alpha-GPC, to set a general context of support for my neurons for my brain.
但我可以说的是，我通常会消耗 EPA、肌酸、α-GPC 等物质，为我的大脑神经元提供支持。
And of course, I also pay attention to the foods that contain these various compounds.
当然，我也关注含有这些不同化合物的食物。
So, I don't actively eat additional meat just to obtain creatine.
所以，我不会为了获取肌酸而主动多吃肉。
I eat a fairly limited amount of meat; I don't restrict it, and I do eat meat, but I don't actively seek out creatine in my diet, rather I use supplementation in order to hit that five grams per day threshold.
我吃的肉量相当有限；我不限制它，而且我确实吃肉，但我不会主动在饮食中寻找肌酸，而是使用补充剂来达到每天五克的阈值。
Andrew Huberman:
安德鲁·休伯曼：
Next on the list of foods that are beneficial for brain health is one that you've probably seen pictures of online, because there seems to be a practice of putting pictures of blueberries and other dark berries next to any title that says, "Foods that benefit your brain." There are a lot of foods out there that have been purported to improve brain function.
对大脑健康有益的食物清单中的下一个是您可能在网上看到过的图片，因为似乎有一种做法是将蓝莓和其他深色浆果的图片放在任何标题“有益于大脑的食物”旁边。有很多食物据称可以改善大脑功能。
The interesting thing about blueberries and other berries, blackberries, dark currants, any of these thin-skinned berries that are purplish in color, is that they contain what are called anthocyanins.
蓝莓和其他浆果、黑莓、黑醋栗以及这些薄皮、呈紫色的浆果的有趣之处在于，它们含有所谓的花青素。
Anthocyanins actually have some really nice data to support the fact that they improve brain function.
花青素实际上有一些非常好的数据来支持它们改善大脑功能的事实。
Now, whether or not it is direct effects on neurons or whether or not it is by lowering inflammation or some other modulatory effect isn't quite clear.
现在，尚不清楚它是否直接作用于神经元，或者是否通过降低炎症或其他调节作用。
But by now, there's enough data to support the fact that eating a cup or two of blueberries pretty often, every day, or maybe you have blackberries or maybe it's blackcurrants, that these anthocyanins are good for us, that they are enhancing our overall well-being at a number of different levels.
但到目前为止，有足够的数据支持这样一个事实：每天经常吃一两杯蓝莓，或者可能吃黑莓或黑加仑，这些花青素对我们有好处，它们在多个不同层面上增强我们的整体健康。
Andrew Huberman:
安德鲁·休伯曼：
Just to give you a couple examples of where there are actually peer-reviewed studies to support those statements: the anthocyanins, of which blueberries and other dark berries are rich in, have been shown to reduce the amount of DNA damage, been shown to reduce significantly, although albeit slightly, cognitive decline.
举几个例子，说明实际上有经过同行评审的研究来支持这些说法：蓝莓和其他深色浆果中富含的花青素已被证明可以减少 DNA 损伤的数量，可以显着减少认知能力的下降，尽管幅度很小。
And that particular study was supplementation of a blueberry extract.
这项特殊的研究是补充蓝莓提取物。
I'll talk about the difference between extract and actual blueberries in a moment, but supplementation of blueberry extract in offsetting cognitive decline in elderly people.
我稍后会讨论提取物和实际蓝莓之间的区别，但补充蓝莓提取物可以抵消老年人的认知能力下降。
So, what constitutes elderly is always a little bit of a debate and a discussion, but in this case, what they did is they supplemented with somewhere between 428 — I don't know why they selected 428 — and 598 milligrams of anthocyanins daily for 12 weeks; was associated with improvements on verbal learning and memory.
所以，什么是老年人总是有一些争论和讨论，但在这种情况下，他们所做的是每天补充 428 毫克（我不知道他们为什么选择 428 毫克）到 598 毫克的花青素，持续 12 周；与言语学习和记忆的改善有关。
They had some other beneficial changes that were within the bodily organs and blood glucose regulation, and so forth, positive changes.
他们在身体器官和血糖调节等方面还有一些其他有益的变化，积极的变化。
But that's one study.
但这只是一项研究。
In this case, elderly meant 65 or older.
在这种情况下，老年人是指 65 岁或以上。
Andrew Huberman:
安德鲁·休伯曼：
That study and a number of studies like it, looking at things like mildly enhanced memory, reduced insulin levels, reduced oxidation of LDL, these sorts of things, have basically created a situation where any time you Google or look up foods that enhance brain function, you're going to see a picture of a blueberry or some other berry because of these anthocyanins.
这项研究和许多类似的研究，着眼于轻度增强记忆力、降低胰岛素水平、减少低密度脂蛋白氧化等，基本上创造了一种情况，每当你用谷歌搜索或查找增强大脑功能的食物时，你都会看到蓝莓或其他浆果的图片，因为这些花青素。
I personally don't supplement anthocyanins.
我个人不补充花青素。
I do like blueberries.
我很喜欢蓝莓。
I eat blueberries when they're in season.
我吃蓝莓的季节。
I love them.
我爱他们。
I'm what you would call a drive-by blueberry eater.
我就是你们所说的路过蓝莓吃者。
If there are blueberries in a bowl on a table and I'm walking by, I just have to scoop them up, like some sort of bear or other animal, and pop them in my mouth.
如果桌子上的碗里有蓝莓，而我路过，我只需要把它们舀起来，就像某种熊或其他动物一样，然后把它们放进嘴里。
So, blueberries don't last long around me.
所以，蓝莓在我身边的时间并不长。
Andrew Huberman:
安德鲁·休伯曼：
One of the issues with berries like blueberries and blackberries, and so forth, is that quality sources of them can be pretty expensive.
蓝莓和黑莓等浆果的问题之一是它们的优质来源可能非常昂贵。
And then of course, when they're not in season, they're hard to get.
当然，当它们不在季节时，它们就很难得到。
And so that's why some people will supplement with them.
这就是为什么有些人会补充它们。
So, that range of about 400 to about 600 milligrams per day seems to be the minimum threshold for getting a cognitive effect in these elderly patients.
因此，每天约 400 至约 600 毫克的摄入量似乎是这些老年患者获得认知效果的最低阈值。
In that case, they were patients.
在那种情况下，他们是病人。
Andrew Huberman:
安德鲁·休伯曼：
A good review about the anthocyanins potentially contributing to offsetting cognitive decline in things like Alzheimer's, and also enhancing brain function in people that don't have Alzheimer's, is a review by Afzal, A-F-Z-A-L, that was published in 2019.
Afzal 在 2019 年发表的一篇评论《A-F-Z-A-L》对花青素可能有助于抵消阿尔茨海默氏症等认知能力下降以及增强非阿尔茨海默氏症患者的大脑功能进行了很好的评论。
We will also provide a link to that study in the caption.
我们还将在标题中提供该研究的链接。
Andrew Huberman:
安德鲁·休伯曼：
When one looks across the total batch of studies that are out there on this, it appears that if one is going to supplement with blueberry extract to get the anthocyanin effect on cognition, dosages of somewhere between five and a half or about 11 grams seem optimal, with the higher end closer to 10 or 11 grams being more beneficial.
纵观所有这方面的研究，我们发现，如果要补充蓝莓提取物以获得花青素对认知的影响，5 克半或 11 克左右的剂量似乎是最佳剂量，接近 10 克或 11 克的较高剂量更有益。
The blueberry eaters out there, like me, who prefer to get their anthocyanins from the actual berries, it appears that somewhere between 60 to 120 grams of fresh blueberries each day is the way that you can get sufficient anthocyanins to least shift your system, or bias your brain, towards these enhanced cognitive effects.
那些像我一样喜欢吃蓝莓的人，更喜欢从真正的浆果中获取花青素，每天吃 60 到 120 克的新鲜蓝莓似乎是获得足够花青素的方式，可以最大限度地减少你的系统的变化，或者让你的大脑偏向于增强认知效果。
Andrew Huberman:
安德鲁·休伯曼：
So, we've got EPA fatty acids, we've got phosphatidylserine, we've got choline, we've got creatine, and we have the anthocyanins.
所以，我们有 EPA 脂肪酸、磷脂酰丝氨酸、胆碱、肌酸和花青素。
The last item that I'd like to place in this list of food-derived things that can enhance brain function is glutamine.
我想在这份可以增强大脑功能的食物来源清单中列出的最后一项是谷氨酰胺。
Glutamine is a very interesting amino acid.
谷氨酰胺是一种非常有趣的氨基酸。
I've talked about glutamine on here before.
我之前在这里讨论过谷氨酰胺。
There's some evidence, although somewhat scant, there's some evidence that glutamine can enhance immune system function.
有一些证据，尽管有些缺乏，但有一些证据表明谷氨酰胺可以增强免疫系统功能。
So, people will supplement with glutamine or people can get glutamine from foods.
因此，人们会补充谷氨酰胺，或者人们可以从食物中获取谷氨酰胺。
Foods that contain a lot of glutamine are things like cottage cheese.
含有大量谷氨酰胺的食物是干酪之类的东西。
There are also other sources of glutamine.
谷氨酰胺还有其他来源。
Glutamine is rich in protein-rich foods, things like beef, chicken, fish, dairy products, eggs — but also for you nonanimal-food-consuming people out there — vegetables, including beans; cabbage, once again; spinach; parsley — things of that sort.
谷氨酰胺富含蛋白质丰富的食物，如牛肉、鸡肉、鱼、乳制品、鸡蛋，但对于不吃动物性食品的人来说，也含有谷氨酰胺——蔬菜，包括豆类；卷心菜，再一次；菠菜;欧芹——之类的东西。
So, those foods contain glutamine.
所以，这些食物含有谷氨酰胺。
Andrew Huberman:
安德鲁·休伯曼：
For people that supplement with glutamine, generally, they will take anywhere from a gram, as much as 10 grams per day.
对于补充谷氨酰胺的人来说，一般来说，他们每天的摄入量从1克到10克不等。
Why would they want to do that?
他们为什么要这么做？
Well, there's also some evidence starting to emerge that glutamine can help offset sugar cravings.
嗯，也有一些证据开始表明谷氨酰胺可以帮助抵消对糖的渴望。
I've talked about this on the podcast before.
我之前在播客上谈过这个问题。
We're going to talk more about the basis for this a little bit later.
稍后我们将详细讨论其基础。
But in brief, we all have neurons in our gut that sense the amino acid content, the fat content, and the sugar content of the foods that we eat and signal in a subconscious way to our brain whether or not the foods that we are eating contain certain levels of certain amino acids.
但简而言之，我们肠道中都有神经元，它们可以感知我们所吃食物的氨基酸含量、脂肪含量和糖含量，并以潜意识的方式向我们的大脑发出信号，表明我们所吃的食物是否含有一定水平的某些氨基酸。
And so we actually have glutamine-sensing neurons in our gut that actually have their little processes, their little axons and dendrites, as we call them, in the mucosal lining of the gut.
因此，我们的肠道中实际上有谷氨酰胺感应神经元，它们实际上在肠道粘膜内壁上有它们的小突起、小轴突和树突，正如我们所说的那样。
They're not just sensing glutamine, but when they do sense glutamine, they respond and they send signals to the brain that are signals of satiation, of satisfaction.
它们不仅能感知谷氨酰胺，而且当它们确实感知到谷氨酰胺时，它们会做出反应，并向大脑发送信号，这些信号是饱腹感和满足感的信号。
In doing so, can offset some of the sugar cravings that many people suffer from.
这样做可以抵消许多人对糖的渴望。
Andrew Huberman:
安德鲁·休伯曼：
Now, here, we're talking about glutamine for sake of enhancing cognitive function.
现在，我们在这里谈论谷氨酰胺是为了增强认知功能。
This is interesting because it's been shown that glutamine supplementation can offset some of the negative effects on cognition caused by altitude and oxygen deprivation of other sorts.
这很有趣，因为研究表明，补充谷氨酰胺可以抵消海拔高度和其他类型缺氧对认知造成的一些负面影响。
Okay, well, that's kind of a strange and unique situation.
好吧，这是一种奇怪而独特的情况。
If you're going up to altitude, should you supplement with glutamine in order to be able to think more clearly?
如果你要去高原，你是否应该补充谷氨酰胺以便能够更清晰地思考？
Well, it appears that there's good rationale for doing that, but the reason I bring this up, assuming that most people, including me, are not going up to high altitudes very often, is that it's been well-established that apnea, failure to breathe properly during sleep, can contribute to age-related and even nonage-related cognitive decline.
嗯，这样做似乎有充分的理由，但我提出这个问题的原因是，假设包括我在内的大多数人不经常去高海拔地区，因为众所周知，呼吸暂停，即睡眠期间无法正常呼吸，可能会导致与年龄相关的甚至与年龄无关的认知能力下降。
Andrew Huberman:
安德鲁·休伯曼：
There are a lot of reasons for apneas, ranging from obesity to obstruction of the airways for other reasons.
呼吸暂停的原因有很多，从肥胖到其他原因造成的气道阻塞。
There are tremendous number of underlying causes of apnea, and it's something to be taken seriously.
呼吸暂停的根本原因有很多，需要认真对待。
I mean, heart attacks, all sorts of metabolic issues are caused by apnea.
我的意思是，心脏病、各种代谢问题都是由呼吸暂停引起的。
Apnea is a serious issue that disrupts the depth of sleep, and it's a serious health issue in general.
呼吸暂停是一个严重的问题，会扰乱睡眠深度，而且总体来说也是一个严重的健康问题。
In any event, apnea is associated with cognitive decline and cognitive dysfunction, even in young people.
无论如何，呼吸暂停与认知能力下降和认知功能障碍有关，即使在年轻人中也是如此。
And it does appear that glutamine supplementation can offset some of the cognitive deficits that are associated with reduced oxygenation of the brain.
补充谷氨酰胺似乎确实可以抵消一些与大脑氧合减少相关的认知缺陷。
Andrew Huberman:
安德鲁·休伯曼：
If you'd like to learn more about how apnea can negatively impact cognition, there's an excellent paper that was published on this in 2018.
如果您想更多地了解呼吸暂停如何对认知产生负面影响，可以阅读 2018 年发表的一篇优秀论文。
The first author is Sharma, S-H-A-R-M-A.
第一作者是 Sharma，S-H-A-R-M-A。
It should be easy to find.
应该很容易找到。
The title of the paper is "Obstructive sleep apnea severity affects amyloid burden in cognitively normal elderly." This was a longitudinal study.
论文的标题是“阻塞性睡眠呼吸暂停严重程度影响认知正常老年人的淀粉样蛋白负担”。这是一项纵向研究。
Amyloid burden is a correlate of Alzheimer's and other forms of neurodegeneration and cognitive decline associated with memory deficits.
淀粉样蛋白负荷与阿尔茨海默病和其他形式的神经退行性疾病以及与记忆缺陷相关的认知能力下降有关。
So, obstructive sleep apnea, excuse me, is a very serious issue for which glutamine appears to be able to offset some of the negative symptomology.
因此，抱歉，阻塞性睡眠呼吸暂停是一个非常严重的问题，谷氨酰胺似乎能够抵消一些负面症状。
Andrew Huberman:
安德鲁·休伯曼：
So, how is it that glutamine, either from food or through supplementation, can offset some of these so-called hypoxic effects caused by sleep apnea?
那么，谷氨酰胺（无论是来自食物还是通过补充剂）如何能够抵消睡眠呼吸暂停引起的所谓缺氧效应呢？
Hypoxic being a lack of oxygen for the brain, that relate to cognitive decline.
缺氧是指大脑缺氧，与认知能力下降有关。
It appears to have this positive impact by way of reducing inflammation.
它似乎通过减少炎症来产生积极的影响。
If you want to look more deeply into the various biological pathways and the supplementation regimes for this, the paper that I think is really spectacular is a paper, last author is Quaresma, Q-U-A-R-E-S-M-A, that's Q-U-A-R-E-S-M-A.
如果你想更深入地研究各种生物途径和为此的补充方案，我认为真正引人注目的论文是一篇论文，最后作者是Quaresma，Q-U-A-R-E-S-M-A，即Q-U-A-R-E-S-M-A。
It's a review: "The possible importance of glutamine supplementation to mood and cognition in hypoxia from high altitude." And even though the paper is about high-altitude-induced hypoxia, it does seem to have direct relevance to the sorts of apnea that are related to Alzheimer's and other forms of cognitive decline.
这是一篇评论：“补充谷氨酰胺对高海拔缺氧情况下的情绪和认知可能具有重要意义。”尽管这篇论文是关于高海拔引起的缺氧，但它似乎确实与与阿尔茨海默病和其他形式的认知能力下降有关的呼吸暂停有直接关系。
Andrew Huberman:
安德鲁·休伯曼：
Now, I've been taking glutamine as a supplement, gosh, since I was in college, mostly because I felt, either by superstition or by reality, that it protected me from various flus and colds and things of that sort because of the purported immune-enhancing effects.
现在，我从上大学起就一直服用谷氨酰胺作为补充剂，天哪，主要是因为我觉得，无论是迷信还是现实，它可以保护我免受各种流感和感冒之类的疾病的侵害，因为它据称具有增强免疫的作用。
Again, those immune-enhancing effects have some data to support them, not a ton.
同样，这些免疫增强作用有一些数据支持，但不是大量数据。
However, I got into the habit of taking glutamine, and now that I've learned that glutamine seems to also have some cognitive-enhancing effects, possibly, it's a supplement that I continue to take.
然而，我养成了服用谷氨酰胺的习惯，现在我了解到谷氨酰胺似乎也有一些增强认知的作用，可能它是我继续服用的补充剂。
I take very small amounts of it, but I do take it on a regular basis.
我服用的量很少，但我会定期服用。
Andrew Huberman:
安德鲁·休伯曼：
So, that more or less completes the list of things that, at least by my read of the literature, are things that are supported by at least three, and in some cases as many as hundreds of studies in various populations that have been explored, in mouse studies often but also in a number of human studies.
因此，这或多或少地完成了一系列的事情，至少从我阅读的文献来看，这些事情得到了至少三项、在某些情况下多达数百项针对不同人群的研究的支持，这些研究通常是在小鼠研究中，但也有许多人类研究。
Andrew Huberman:
安德鲁·休伯曼：
I want to emphasize again that all of the things I listed out, whether or not it's EPAs, whether or not it's phosphatidylserine, whether or not it's choline, whether or not it's the various compounds that are in berries, et cetera, all of those can be extracted from food.
我想再次强调，我列出的所有东西，无论是不是EPA，无论是不是磷脂酰丝氨酸，无论是不是胆碱，无论是浆果中的各种化合物等等，所有这些都可以从食物中提取。
There is not any law that says that you have to get them from supplementation.
没有任何法律规定您必须通过补充剂来获取它们。
Supplementation can help you get to the very high levels of those things if you want to work on the higher end, if that's right for you.
如果您想从事更高端的工作，并且适合您，补充品可以帮助您达到非常高的水平。
Obviously, check with your doctor before taking anything, or removing anything, from your diet or supplement regime.
显然，在从你的饮食或补充剂方案中服用任何东西或去除任何东西之前，请先咨询你的医生。
But in general, you can get these things from foods.
但一般来说，你可以从食物中获取这些东西。
It just so happens that for some of these compounds, the foods that they're contained in, like fish, are not foods that I particularly enjoy.
碰巧的是，对于其中一些化合物，它们所含的食物（例如鱼）并不是我特别喜欢的食物。
And so I rely on supplements in order to get sufficient levels for me.
因此，我依靠补充剂来获得足够的水平。
But again, you can get these levels from food.
但同样，您可以从食物中获取这些水平。
Andrew Huberman:
安德鲁·休伯曼：
The reason I made this list, the reason that I emphasize these things in this particular order, is that they support the structure of neurons.
我列出这个列表的原因，我以这个特定顺序强调这些东西的原因是它们支持神经元的结构。
They support the structure of the other cells of the brain that make up our cognition and that are important for our focus and our ability to remember things, and so forth.
它们支持大脑其他细胞的结构，这些细胞构成了我们的认知，并且对于我们的注意力和记忆能力等非常重要。
And they are less so in the category of so-called modulatory effects.
而在所谓的调节效应范畴中，它们的作用就不那么明显了。
They will also have modulatory effects on sleep, on inflammation, or reducing inflammation throughout the body, on cardiovascular function, all of which I believe are positive effects.
它们还会对睡眠、炎症或减少全身炎症、心血管功能产生调节作用，我相信所有这些都是积极的作用。
At least, what the literature tells us is that none of these compounds are harming other systems of the body, provided they are taken at reasonable levels.
至少，文献告诉我们，只要摄入合理水平，这些化合物都不会损害身体的其他系统。
But everything in this list is directed towards answering the question, what can I eat?
但这份清单中的所有内容都是为了回答这个问题：我可以吃什么？
What can I ingest by way of food and/or food supplement that can support brain function in the short-term and in the long-term.
我可以通过食物和/或食品补充剂摄入什么来支持短期和长期的大脑功能。
So, I hope you find that list beneficial for you, if not for use, at least for consideration.
因此，我希望您发现该列表对您有益，即使不能使用，至少可以考虑一下。
Andrew Huberman:
安德鲁·休伯曼：
So, now, having talked about some of the foods and micronutrients that are beneficial to our immediate and long-term brain health, I'd like to shift gears somewhat and talk about why it is that we like the foods that we like.
因此，现在，在讨论了一些对我们当前和长期大脑健康有益的食物和微量营养素之后，我想稍微改变一下话题，谈谈为什么我们喜欢我们喜欢的食物。
We've all heard before that we are hardwired to pursue sugar and to like fatty foods and that calorie-rich foods are attractive to us for all sorts of reasons, surviving famines and things of that sort.
我们以前都听说过，我们生来就追求糖分，喜欢高脂肪食物，而富含热量的食物由于各种原因对我们有吸引力，比如在饥荒和诸如此类的情况下幸存下来。
While that is true, the actual mechanisms that underlie food-seeking and food preference are far more interesting than that.
虽然这是事实，但食物寻求和食物偏好背后的实际机制远比这更有趣。
Andrew Huberman:
安德鲁·休伯曼：
There are basically three channels in our body and nervous system by which we decide what foods to pursue, how much to eat, and whether or not we will find a particular food attractive, whether or not we will want to consume more of it, whether or not we want to avoid it or whether or not it's just so-so.
我们的身体和神经系统基本上有三个渠道，通过它们我们可以决定吃什么食物、吃多少，以及我们是否会发现某种食物有吸引力、我们是否想吃更多、是否想避免它或它是否一般。
What I refer to as the yum, yuck, or meh analysis.
我称之为 yum、yuck 或 meh 分析。
And indeed, that's what our nervous system is doing with respect to food.
事实上，这就是我们的神经系统对食物所做的事情。
It's trying to figure out whether or not, yum, I want more of this.
它试图弄清楚我是否想要更多这样的东西。
Yuck, I want to avoid this.
哎呀，我想避免这种情况。
Or meh, it's so-so.
或者嗯，一般般。
Now, while that may seem like an overly simplified version of food-seeking and food preference, it's actually not that far from the truth.
现在，虽然这看起来像是食物寻求和食物偏好的过度简化版本，但实际上与事实相差不远。
It actually correctly captures much of the biology of food preference.
它实际上正确地捕捉了食物偏好的大部分生物学原理。
Andrew Huberman:
安德鲁·休伯曼：
So, let's talk about what these three channels for food preference are.
那么，我们就来说一下这三个食物偏好的渠道是什么。
The first one is an obvious one.
第一个是显而易见的。
It's taste on the mouth.
吃在嘴里就是味道。
It is the sensation that we have of the foods that we eat while we're chewing them.
这是我们咀嚼食物时所产生的感觉。
Those sensations which are literally just somatosensory, touch, sensations, the palatability of food as it relates to the consistency of food.
这些感觉实际上只是体感、触觉、感觉、食物的适口性，因为它与食物的稠度有关。
That's important.
这很重要。
Andrew Huberman:
安德鲁·休伯曼：
And as you've all heard before, we have sensors on our tongue, and elsewhere in our mouth, that detect the various chemicals contained within food and lead to the senses of taste, which we call bitter, sweet, umami, salty, and sour.
正如你们之前所听说的，我们的舌头和口腔其他地方都有传感器，可以检测食物中含有的各种化学物质并产生味觉，我们称之为苦、甜、鲜、咸和酸。
Now, most of us are familiar with the sense of bitterness that comes from something like a raw radish; sweet, which comes obviously from sugars of different kinds — fructose, glucose, et cetera; salty, salty; and sour, think lemon or lemon juice, for instance.
现在，我们大多数人都熟悉生萝卜之类的苦味。甜味，显然来自不同种类的糖——果糖、葡萄糖等；咸的，咸的；酸的，例如柠檬或柠檬汁。
And then I mentioned umami.
然后我提到了鲜味。
The umami receptor is a receptor that responds to the savory taste of things.
鲜味受体是一种对事物的咸味做出反应的受体。
So, that's what you might find in a really wonderfully rich tomato sauce.
所以，这就是您可能会在非常浓郁的番茄酱中发现的东西。
For those of you that eat meat and like meat, a really well-cooked, not necessarily well-done, but properly cooked, I should say, steak, if that's your thing.
对于那些吃肉并且喜欢吃肉的人来说，真正煮熟的，不一定是熟透的，而是煮熟的，我应该说，牛排，如果那是你的菜。
And umami is present in both plant and animal foods and gives us that sensation of savoriness.
鲜味存在于植物和动物食品中，给我们带来美味的感觉。
It almost has a kind of a little bit of a briny taste to it, or braised taste to it.
它几乎有一点点咸味，或者红烧味。
And indeed, braising of meats and braising of vegetables is done specifically to activate that umami receptor.
事实上，炖肉和炖蔬菜是专门为了激活鲜味受体而进行的。
So, we have those five basic tastes.
所以，我们有这五种基本品味。
Andrew Huberman:
安德鲁·休伯曼：
Those are chemical sensors on the tongue that, what we call, transduce those chemicals.
这些是舌头上的化学传感器，我们称之为转换这些化学物质。
Those chemicals, literally in food, bind to those receptors.
这些化学物质，实际上存在于食物中，与这些受体结合。
And it is transduced, meaning the binding of those chemicals to the receptors is converted into an electrical signal that-
它被转导，意味着这些化学物质与受体的结合被转换成电信号——
Andrew Huberman:
安德鲁·休伯曼：
...
...
those chemicals to the receptors is converted into an electrical signal that travels in from the tongue along what's called the gustatory nerve.
这些化学物质到达受体后会转化为电信号，从舌头沿着味觉神经传播。
The gustatory nerve.
味觉神经。
Then synapses, meaning it makes connections in our brain stem, in the so-called nucleus of the solitary tract.
然后是突触，这意味着它在我们的脑干、所谓的孤束核中建立连接。
There are other nuclei back there.
那里还有其他核。
Nuclei are just aggregates of neurons.
细胞核只是神经元的聚集体。
And then it sends information up to the so-called insular cortex, to the insula.
然后它将信息发送到所谓的岛叶皮质，即岛叶。
Andrew Huberman:
安德鲁·休伯曼：
I want to highlight the insula this episode, because we are going to return to the insula again and again in this episode and later.
我想在这一集中重点介绍岛叶，因为我们将在这一集中及以后一次又一次地回到岛叶。
The insular cortex is an incredible structure that we all have that mainly is concerned with so-called interoception, or our perception of what's going on inside our body.
岛叶皮层是我们所有人都拥有的一个令人难以置信的结构，主要与所谓的内感受有关，或者我们对身体内部发生的事情的感知。
It could be the amount of pressure in our gut because of how much food we've eaten.
这可能是由于我们吃了多少食物而造成的肠道压力。
It could be the acidity of our gut, if we're having a little bit of indigestion, for instance.
例如，如果我们有一点消化不良，这可能是我们肠道的酸度造成的。
Andrew Huberman:
安德鲁·休伯曼：
It can also be the case that neurons within the insula are paying attention to how stressed you are or how alert you are or how tired you are.
也可能是岛叶内的神经元正在关注您的压力程度、您的警觉程度或您的疲劳程度。
So, it's really an inward-focusing structure.
所以，这确实是一个内向聚焦的结构。
It focuses on how we feel internally.
它关注我们的内心感受。
And not surprisingly, the taste system sends information up to the insular cortex to give us a sense, literally, of what we've ingested, whether or not what we're tasting tastes good or not.
毫不奇怪，味觉系统将信息发送到岛叶皮层，让我们真正感受到我们所摄入的东西，无论我们品尝的东西味道好不好。
Andrew Huberman:
安德鲁·休伯曼：
We will return to insular cortex in a few moments.
稍后我们将返回岛叶皮质。
A very important thing to understand is that the neurons in the areas of the cortex, your cortex and mine, that respond to particular tastes are providing an internal representation of an external sense.
需要理解的一件非常重要的事情是，大脑皮层区域（你的皮层和我的皮层）中对特定口味做出反应的神经元正在提供外部感觉的内部表征。
What do I mean by that?
我这么说是什么意思？
I don't want to be at all abstract.
我不想变得抽象。
We take these foods; we break them down in our mouth by chewing them or sucking on them, whatever it is the food happens to be.
我们吃这些食物；无论食物是什么，我们都会通过咀嚼或吮吸将它们分解在嘴里。
Those chemicals bind to those receptors, and electrical signals are sent into the brain.
这些化学物质与受体结合，电信号被发送到大脑。
But they are just electrical signals, just like notes being played on the keys of a piano.
但它们只是电信号，就像在钢琴琴键上弹奏的音符一样。
There's no unique signature for salty or sweet.
咸或甜没有独特的标志。
It is the relative activation of one set of neurons that was activated by sweet or another set of neurons that was activated by umami.
它是由甜味激活的一组神经元或由鲜味激活的另一组神经元的相对激活。
Andrew Huberman:
安德鲁·休伯曼：
It's that relative activation traveling into the brain in essentially the same form, the same electrical signals.
这种相对激活以本质上相同的形式、相同的电信号进入大脑。
This is really incredible, right?
这实在是太不可思议了，对吧？
Electrical signals are sent into the brain, and you say, "Aha.
电信号被发送到大脑，你会说：“啊哈。
That's sweet, and I want more of it," or "That's bitter.
那很甜，我想要更多，”或者“那很苦。
I want less of it," or "That's umami-flavored, and I really, really like that.
我想要少一点，”或者“那是鲜味的，我真的非常喜欢。
Really like savory foods," as I happen to.
真的很喜欢咸味食物，”正如我碰巧的那样。
That should immediately strike you as incredible because it means that your representation of what you want more of or less of is electrical in nature.
这应该会立即让你感到难以置信，因为这意味着你对你想要的更多或更少的东西的表示本质上是电子的。
Andrew Huberman:
安德鲁·休伯曼：
And to really tamp this issue down, studies that were done by Charles Zuker, Z-U-K-E-R ...
为了真正解决这个问题，Charles Zuker、Z-U-K-E-R 所做的研究......
He's an absolutely phenomenal neuroscientist at Columbia University, in New York.
他是纽约哥伦比亚大学一位绝对杰出的神经科学家。
Studies done by the Zuker Lab have shown that, first of all, they could identify the neurons in the cortex, deep in the brain, that respond to a sweet taste or to a bitter taste.
Zuker 实验室进行的研究表明，首先，他们可以识别大脑深处皮层中对甜味或苦味做出反应的神经元。
It turns out they are nonoverlapping populations of neurons.
事实证明，它们是不重叠的神经元群体。
And then, using some molecular tricks, they were able to either silence or activate the neurons that, for instance, respond to sweet.
然后，利用一些分子技巧，他们能够沉默或激活神经元，例如对甜味做出反应的神经元。
Andrew Huberman:
安德鲁·休伯曼：
When they do this, they see incredible consequences on perception that indeed occur in your brain, and my brain as well, all the time without these kind of manipulations.
当他们这样做时，他们会看到在你的大脑和我的大脑中确实发生的令人难以置信的感知后果，而无需这些操作。
Here's the experiment.
这是实验。
They have a subject drink water that contains sugar or drink water that contains a salty substance or drink water that contains a bitter substance, for instance.
例如，他们的主题是含有糖的饮用水或含有咸味物质的饮用水或含有苦味物质的饮用水。
I'm paraphrasing a large amount of work.
我正在解释大量的工作。
They identify the neurons that respond to sweet tastes.
他们识别出对甜味做出反应的神经元。
They see, as many researchers have seen, that subjects prefer a sweet taste to other tastes, and certainly sweet taste to bitter or sweet taste to nothing, so to plain water.
正如许多研究人员所看到的那样，他们发现，与其他味道相比，受试者更喜欢甜味，当然更喜欢甜味而不是苦味，或者不喜欢甜味，更喜欢白水。
Andrew Huberman:
安德鲁·休伯曼：
And then they go in, and they are able to selectively silence the neurons that represent sweet.
然后他们进去，他们能够选择性地沉默代表甜味的神经元。
And when they do that, they eliminate the preference for that sweet taste.
当他们这样做时，他们就消除了对甜味的偏好。
Now, that might seem obvious.
现在，这似乎是显而易见的。
The neurons respond to sweet, you silence those neurons, they no longer seek out sweet.
神经元对甜味做出反应，你让这些神经元沉默，它们就不再寻找甜味。
But that should strike you also as incredible because they're not actually changing what's happening on the tongue or in the deeper layers of the brain.
但这也应该让你感到难以置信，因为它们实际上并没有改变舌头或大脑更深层发生的事情。
Andrew Huberman:
安德鲁·休伯曼：
Conversely, they can have subjects drink bitter water or plain water while activating, selectively activating, the neurons that respond to sweet.
相反，他们可以让受试者喝苦水或白水，同时选择性地激活对甜味做出反应的神经元。
And what they find is that then subjects will actively prefer bitter or plain water to actual preferences, such as sweet.
他们发现，受试者会主动选择苦水或白水，而不是实际偏好的水，例如甜水。
Andrew Huberman:
安德鲁·休伯曼：
What this means is that your perception of what you like is a central, meaning deep within the brain, phenomenon.
这意味着你对自己喜欢的东西的感知是大脑深处的一个中心现象。
It's not about how things taste on your mouth.
这与食物在你嘴里的味道无关。
Now, of course, under normal conditions where there aren't these experimental manipulations being done, those things are positively correlated.
当然，现在，在没有进行这些实验操作的正常条件下，这些事情是正相关的。
Sweet tastes trigger the activation of sweet neurons, for instance.
例如，甜味会触发甜味神经元的激活。
Neurons in the mouth that respond to umami trigger the activation of neurons in the brain that respond to umami, and so forth.
口腔中对鲜味做出反应的神经元会触发大脑中对鲜味做出反应的神经元的激活，等等。
So they're correlated in a way that makes you seek out the things that you like and avoid the things that you don't like.
因此，它们以某种方式相关，使您能够寻找自己喜欢的事物并避免您不喜欢的事物。
Andrew Huberman:
安德鲁·休伯曼：
But as we'll see in a few minutes, turns out that that is not a direct relationship that is hardwired.
但正如我们将在几分钟后看到的那样，事实证明这并不是一种硬连线的直接关系。
You can actually uncouple the preference for a particular taste with the reward systems in the brain, in a way that for instance, would allow you to eat ...
实际上，你可以将对特定口味的偏好与大脑中的奖励系统脱钩，例如，可以让你吃……
or I should use myself as an example because I don't particularly like fish.
或者我应该以我自己为例，因为我不太喜欢鱼。
I've had a few meals that included fish that were pretty good, but none of them were memorable in the positive way, like some other events in my life were memorable.
我吃过几顿饭，其中包括相当不错的鱼，但没有一顿饭是令人难忘的，就像我生命中的其他一些事件一样令人难忘。
But by way of these circuitries and the way they link up with one another, it's actually possible to rewire one sense of taste and preference for particular foods.
但通过这些电路以及它们相互连接的方式，实际上可以重新连接一种味觉和对特定食物的偏好。
Andrew Huberman:
安德鲁·休伯曼：
If this is seeming at all vague to you, just hang in with me a little bit longer because I will provide you with the information, tools, and resources with which to navigate this process.
如果这对您来说似乎很模糊，请再耐心听我一会儿，因为我将为您提供用于导航此过程的信息、工具和资源。
But the most important thing to understand is that, like with our hearing, like with vision, like with smell, taste is an internal representation that has particular goals for you.
但最重要的是要理解，就像我们的听觉、视觉、嗅觉一样，味觉是一种对你有特定目标的内部表征。
Your sense of what tastes good is related to particular things that are occurring in your brain and body and that are likely to give your brain and body the things that it needs.
您对美味的感觉与您的大脑和身体中发生的特定事物有关，这些事物很可能为您的大脑和身体提供所需的东西。
Andrew Huberman:
安德鲁·休伯曼：
It is not simply a matter of what you quote, unquote like or what tastes good or what doesn't taste good.
这不仅仅是你引用什么、不引用什么或者什么味道好或什么味道不好的问题。
Let me give you a relatively simple example of how your body and your brain are acting in a coordinated way to make you prefer certain foods and indeed to pursue certain foods more.
让我给你一个相对简单的例子，说明你的身体和大脑如何以协调的方式运作，让你更喜欢某些食物，甚至更多地追求某些食物。
I just mentioned you have neurons on your tongue that respond to different tastes.
我刚才提到舌头上有神经元，可以对不同的味道做出反应。
But of course your digestive tract isn't just your tongue; it's also your throat.
当然，您的消化道不仅仅是您的舌头，还包括您的舌头。这也是你的喉咙。
It goes all the way down to your stomach and of course your intestines.
它一直到你的胃，当然还有你的肠道。
It is a long tube of digestion.
它是一根长长的消化管。
Andrew Huberman:
安德鲁·休伯曼：
All along that tube, there are neurons.
沿着那个管子，到处都是神经元。
Some of the neurons are responding to the mechanical size of whatever portion of the digestive tract it happens to be.
一些神经元会对消化道任何部分的机械尺寸做出反应。
So for instance, how distended or empty ...
例如，如何膨胀或空虚......
or full, rather.
或者更确切地说，是完整的。
It doesn't have to be distended.
它不必膨胀。
Depends on how much you ate.
取决于你吃了多少。
But how full or empty your gut happens to be.
但你的肠道到底有多满或多空。
Andrew Huberman:
安德鲁·休伯曼：
Whether or not something you just ate is temperature-hot, is hot in the sense of hot to the touch, or whether or not it's spicy hot, whether or not it's soothing, whether or not it's hard to swallow, this kind of thing.
刚吃的东西是不是温热的，是不是摸上去是热的，是不是辣的，是不是舒缓的，是不是难以下咽的，这样的事情。
So you have neurons all along your gut that are responding to the mechanics related to food and digestion and that are related to the chemistry of food and digestion.
因此，肠道内遍布神经元，它们对与食物和消化相关的力学以及与食物和消化的化学相关的机制做出反应。
Andrew Huberman:
安德鲁·休伯曼：
There's a population of neurons, nerve cells, in your gut that are exquisitely tuned to the chemistry of whatever it is in your gut.
您的肠道内有一群神经元、神经细胞，它们会根据肠道内的化学成分进行精确调整。
And these are neurons called neuropod cells.
这些神经元称为神经足细胞。
They were discovered many, many years ago, but really defined with and classified with modern tools by Diego Bohorquez.
它们是很多很多年前发现的，但真正由迭戈·博霍尔克斯（Diego Bohorquez）用现代工具进行定义和分类。
I hope I'm pronouncing your name correctly, Diego.
我希望我能正确地发音你的名字，迭戈。
We've spoken many times, but I can't ever seem to quite capture the proper pronunciation just right.
我们已经说过很多次了，但我似乎始终无法准确地捕捉到正确的发音。
But Diego Bohorquez at Duke University, who discovered that these cells reside within the gut and place little processes, their little axons and dendrites, within the mucosal lining of the gut.
但杜克大学的迭戈·博霍尔克斯发现，这些细胞存在于肠道内，并在肠道粘膜内壁上放置了一些小突起，即它们的小轴突和树突。
Andrew Huberman:
安德鲁·休伯曼：
And there they are paying attention to, meaning they respond to, amino acids, sugars, and fatty acids.
他们在那里关注氨基酸、糖和脂肪酸，这意味着他们会对氨基酸、糖和脂肪酸做出反应。
So as your food is digested, as food lands within your gut, neurons there are sensing what types of foods are available and what types of things are making their way through the gut environment.
因此，当你的食物被消化时，当食物落在你的肠道内时，神经元就会感知到哪些类型的食物可用以及哪些类型的东西正在通过肠道环境。
Andrew Huberman:
安德鲁·休伯曼：
Now, those neurons aren't actually taking those foods and doing much with them.
现在，这些神经元实际上并没有摄取这些食物并利用它们做很多事情。
What they're doing is they're essentially surveying what qualities of food are there.
他们所做的本质上是调查那里的食物品质。
And these particular neurons that Diego and his group discovered send electrical signals up into the brain through a little passage that we call the nodose ganglion.
迭戈和他的团队发现的这些特殊神经元通过我们称为结节神经节的小通道向大脑发送电信号。
The nodose ganglia is a cluster of neurons that then go send up their own process into the brain and trigger the release of dopamine, which is a molecule that inspires motivation, reward, and more seeking for whatever it is led to their activation.
结状神经节是一组神经元，然后将它们自己的过程发送到大脑中并触发多巴胺的释放，多巴胺是一种激发动机、奖励和更多寻找导致其激活的任何东西的分子。
Andrew Huberman:
安德鲁·休伯曼：
These are super interesting neurons, because what they're essentially doing is they are providing a subconscious signal about the quality of the food that you're eating, what it contains, and then triggering the release of a molecule within your brain, dopamine, that leads you to go seek more of those foods.
这些是非常有趣的神经元，因为它们本质上所做的就是提供有关您正在吃的食物的质量、食物成分的潜意识信号，然后触发您大脑中多巴胺分子的释放，从而导致您去寻找更多这些食物。
Andrew Huberman:
安德鲁·休伯曼：
Now, this has profound impact on a number of things.
现在，这对许多事情产生了深远的影响。
First of all, there's the consideration of so-called hidden sugars.
首先，要考虑所谓的隐藏糖。
Dr. Robert Lustig, who's a pediatric endocrinologist at University of California, San Francisco, has been among the most prominent researchers to talk about the fact that there are these so-called hidden sugars in foods.
旧金山加利福尼亚大学的儿科内分泌学家罗伯特·勒斯蒂格博士是谈论食物中存在所谓的隐藏糖这一事实的最著名的研究人员之一。
Now, these are not just sugars that they sneak in just to be sneaky.
现在，这些不仅仅是他们为了偷偷摸摸而偷偷添加的糖。
These are sugars that are literally snuck in in a way that you can't taste them.
这些糖实际上是以一种你无法品尝的方式潜入其中的。
That's why they're called hidden sugars.
这就是为什么它们被称为隐藏糖。
It's not that they just put them in there for fun.
这并不是说他们只是为了好玩而把它们放在那里。
Andrew Huberman:
安德鲁·休伯曼：
These are sugars that are placed into processed foods that are designed to trigger activation of these mechanisms to lead you to want to eat more of these foods, but not because they necessarily taste sweet or delicious, but because they are activating these subconscious mechanisms that are driving you to pursue more of these foods.
这些糖被添加到加工食品中，旨在触发这些机制的激活，让您想要吃更多这些食物，但并不是因为它们一定味道甜或美味，而是因为它们正在激活这些潜意识机制，驱使您追求更多这些食物。
Sounds like a very diabolical strategy.
听起来是一个非常邪恶的策略。
And indeed it is somewhat of a diabolical strategy.
事实上，这在某种程度上是一种邪恶的策略。
Andrew Huberman:
安德鲁·休伯曼：
However, these neurons are also involved in signaling to your brain when, for instance, you are eating a food that is rich in omega-3 fatty acids, the fatty acids that we were talking about earlier.
然而，例如，当您吃富含 omega-3 脂肪酸（我们之前讨论过的脂肪酸）的食物时，这些神经元也会向您的大脑发出信号。
So, why is it that you don't crave salmon?
那么，为什么你不喜欢鲑鱼呢？
Why is it that I don't sit around daydreaming about mackerel?
为什么我不坐在那里做关于鲭鱼的白日梦？
Well, because there's also the influence of the actual taste on the mouth.
嗯，因为还有实际味道对口腔的影响。
Under normal conditions, it's a combination of the taste of the thing on the mouth plus the subconscious signaling from the gut.
在正常情况下，它是嘴里东西的味道加上来自肠道的潜意识信号的结合。
Andrew Huberman:
安德鲁·休伯曼：
And while this isn't a discussion about gut microbiome, I should just mention that it's very clear that having a healthy gut microbiome allows these neurons to function in a way that serves our seeking of healthy foods in positive ways.
虽然这不是关于肠道微生物组的讨论，但我应该提一下，很明显，拥有健康的肠道微生物组可以使这些神经元以一种积极的方式服务于我们寻求健康食物的方式发挥作用。
And without getting into a lot of detail about this, the best way to ensure a healthy gut microbiome, that I am aware of, is not necessarily to take supplemental prebiotics or probiotics, there are actually some reasons why you might not want to do that, but rather to ingest two to four servings of fermented foods that are low in sugar each day.
无需详细说明这一点，据我所知，确保肠道微生物组健康的最佳方法不一定是服用补充性益生元或益生菌，实际上有一些原因您可能不想这样做，而是每天摄入两到四份低糖发酵食品。
Andrew Huberman:
安德鲁·休伯曼：
There is a recent study published in Cell showing that the ingestion of fermented foods, two to four servings each day, can enhance the quality of the mucosal lining of the gut that allows certain gut microbiota to flourish and the gut microbiota that are not good for us to not flourish, because that's the environment that they settle down into.
最近发表在《细胞》杂志上的一项研究表明，每天摄入两到四份发酵食品可以增强肠道粘膜内层的质量，从而使某些肠道微生物群得以繁衍，而对我们不利的肠道微生物群则不能繁衍，因为这是它们安居的环境。
Andrew Huberman:
安德鲁·休伯曼：
This is work that was carried out by my colleagues, Justin Sonenberg, which is in the laboratory upstairs from me, as well as Chris Gardner and others at Stanford.
这项工作是由我楼上实验室的同事 Justin Sonenberg 以及斯坦福大学的 Chris Gardner 和其他人完成的。
They're certainly not the only researchers exploring this, but it does appear that two to four servings of fermented foods each day, these would be things like natto, sauerkraut — low-sugar fermented foods — is great for the gut microbiome.
他们当然不是唯一探索这一点的研究人员，但每天吃两到四份发酵食品，例如纳豆、酸菜等低糖发酵食品，对肠道微生物组非常有益。
And separate studies, not their study but separate studies, have shown that the correct gut microbiome conditions allow these neurons that signal to the brain to signal at the right times and in the right ways to promote healthy food-seeking.
单独的研究（不是他们的研究，而是单独的研究）表明，正确的肠道微生物组条件允许这些向大脑发出信号的神经元在正确的时间以正确的方式发出信号，以促进健康的食物寻求。
Andrew Huberman:
安德鲁·休伯曼：
Many people opt to supplement with capsule-form probiotics.
许多人选择补充胶囊形式的益生菌。
There are some data that suggest that maybe those don't contain the correct prebiotics and probiotics for setting the correct gut microbiota conditions.
有一些数据表明，它们可能不含有正确的益生元和益生菌来设置正确的肠道微生物群条件。
That's a little bit of a controversial issue.
这是一个有点争议的问题。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, getting probiotics from fermented foods is probably the simplest and most straightforward way.
尽管如此，从发酵食品中获取益生菌可能是最简单、最直接的方法。
It's also the way that we evolved to do that over many, at least hundreds and probably thousands, or even tens or hundreds of thousands of years, people have been ingesting fermented foods, not just for their taste but for their health benefits as well.
这也是我们进化的方式，多年来，至少数百年，可能数千年，甚至数万年或数十万年，人们一直在摄入发酵食品，不仅是为了口味，也是为了健康。
Andrew Huberman:
安德鲁·休伯曼：
Now I've mentioned two of the three mechanisms by which we prefer certain foods.
现在我已经提到了我们偏爱某些食物的三种机制中的两种。
One is from the actual tastes that we're familiar with, the taste on our tongue and in our mouth, and the sensations that make us go, "Mm" or "Ugh" or "Eh," the yum, yuck, meh responses, as I referred to them earlier.
一种是来自我们熟悉的实际味道，我们舌头上和嘴里的味道，以及让我们发出“嗯”或“呃”或“呃”的感觉，即我之前提到的“嗯”、“恶心”、“嗯”反应。
And then there's this subconscious signaling coming from the gut that's really based on the nutrient content of the foods.
然后是来自肠道的潜意识信号，它实际上基于食物的营养成分。
There's a third pathway, which is the learned association of a particular taste with the particular quality or value that a food has.
还有第三条途径，即特定口味与食物的特定品质或价值之间的习得关联。
Andrew Huberman:
安德鲁·休伯曼：
And this is where things get really interesting and where there's actually a leverage point for you to rewire what it is that you find tasty and that you want to seek more of.
这就是事情变得非常有趣的地方，并且实际上有一个杠杆点可以让你重新调整你发现美味和想要寻求更多的东西。
The work I'd like to talk about next has been carried out in mouse models and has been carried out in parallel experiments in humans.
接下来我要讲的工作是在小鼠模型中进行的，并且在人体中进行了平行实验。
Andrew Huberman:
安德鲁·休伯曼：
This is largely, not exclusively, but largely the work of Ivan de Araujo and Dana Small.
这在很大程度上（并非全部）是伊万·德·阿劳霍（Ivan de Araujo）和达纳·斯莫尔（Dana Small）的作品。
Ivan de Araujo is at Mount Sinai School of Medicine, and Dana Small is at Yale.
伊万·德·阿劳霍 (Ivan de Araujo) 在西奈山医学院，达纳·斯莫尔 (Dana Small) 在耶鲁大学。
And they and others in their field have done incredible experiments exploring how taste and food value, the nutritional value of food, and the impact of that food on metabolism in the brain drives our food choices and allows us to change our food choices for the better.
他们和该领域的其他人做了令人难以置信的实验，探索味道和食物价值、食物的营养价值以及食物对大脑新陈代谢的影响如何驱动我们的食物选择，并使我们能够更好地改变我们的食物选择。
Their groups have done some really amazing studies involving ingestion of a particular substance that either contains sugar and thereby can elevate glucose, blood sugar, or not, and varying, meaning changing the taste associated with that ingestion of sugar.
他们的小组做了一些非常令人惊奇的研究，涉及摄入一种特定物质，这种物质要么含有糖，从而可以升高葡萄糖、血糖，要么不升高，并且变化，意味着改变与摄入糖相关的味道。
Andrew Huberman:
安德鲁·休伯曼：
Let me just give you a simple example where they have subjects; these could be mice or these could be humans, because they've done both sets of studies, drink sweet water as an alternative or a choice to nonsweetened water or bitter water or some other flavor.
让我给你举一个简单的例子，他们有主题；这些可能是老鼠，也可能是人类，因为他们已经完成了两组研究，喝甜水作为不加糖水、苦水或其他味道的替代品或选择。
And what they find is that mice and humans will prefer to consume the sweet beverage.
他们发现老鼠和人类更喜欢喝甜饮料。
Now, it's not always sweet water.
现在，水并不总是甜的。
Mice like sweet water, but humans will prefer, for instance, a milkshake, a fatty sweet drink.
老鼠喜欢甜水，但人类更喜欢奶昔，一种富含脂肪的甜饮料。
They'll consume more of that.
他们会消耗更多。
And not surprisingly, dopamine levels in the brain increase in response to that.
毫不奇怪，大脑中的多巴胺水平会相应增加。
Andrew Huberman:
安德鲁·休伯曼：
So the taste and the nutrient content of what it is that they're ingesting are aligned.
因此，他们摄入的食物的味道和营养成分是一致的。
They are matched.
他们是匹配的。
They've also done experiments where they have no taste, but subjects are being infused with sugar directly into the gut.
他们还进行了没有味道的实验，但受试者被直接将糖注入肠道。
And not surprisingly, based on everything I've told you up until now, subjects will pursue more of that thing relative to some other taste, either neutral or negative taste, because that sugar in the gut is triggering the activation of the neurons I mentioned earlier, which is signaling to the brain to pursue more of that thing.
毫不奇怪，根据我到目前为止告诉你的一切，相对于其他味道（中性或负面味道），受试者会追求更多的那种东西，因为肠道中的糖会触发我之前提到的神经元的激活，这向大脑发出信号，要求他们追求更多那种东西。
Andrew Huberman:
安德鲁·休伯曼：
This tells us something important.
这告诉我们一些重要的事情。
It tells us that we are driven, meaning we have mechanisms in our brain that make us motivated to pursue more of what brings both a taste of sweetness but also that brings actual changes in blood glucose levels up.
它告诉我们，我们是有动力的，这意味着我们的大脑中有机制让我们有动力去追求更多既能带来甜味又能带来血糖水平实际变化的东西。
Okay?
好的？
We are motivated to eat sweet things, not just because they taste good but because they change our blood sugar level; they increase our blood sugar level.
我们有动力吃甜食，不仅因为它们味道好，还因为它们改变了我们的血糖水平；它们会增加我们的血糖水平。
Now, this is important because it needn't be the case.
现在，这很重要，因为情况不必如此。
It could have been that we were just wired to pursue things that taste good.
可能我们只是生来追求美味的东西。
But what this tells us is that we are actually wired to pursue things that increase our blood glucose.
但这告诉我们的是，我们实际上倾向于追求会增加血糖的事物。
So much so that when the small lab — it's not a small lab, it's actually a big lab — but when Dana Small's lab and/or Ivan de Araujo's lab have done experiments where they use a compound called 2-Deoxy-glucose ...
以至于当小实验室——这不是一个小实验室，它实际上是一个大实验室——但是当 Dana Small 的实验室和/或 Ivan de Araujo 的实验室使用一种名为 2-脱氧葡萄糖的化合物进行实验时......
This is a compound that can prevent glucose from being metabolized by neurons.
这是一种可以阻止葡萄糖被神经元代谢的化合物。
So blood glucose is going up, but neurons can't use it.
所以血糖升高了，但神经元却无法利用它。
Andrew Huberman:
安德鲁·休伯曼：
What they find is that the reinforcing, or the rewarding, properties of a food or taste are eliminated.
他们发现，食物或味道的增强性或有益性特性被消除了。
Put simply, it is not sufficient for a food to taste good consciously.
简而言之，仅仅有意识地品尝食物的美味是不够的。
It is not sufficient for a food to increase blood sugar.
仅靠食物来升高血糖是不够的。
You need blood sugar to go up, and that blood sugar, glucose, has to be utilized by the neurons, even if it's not associated with a good taste.
你需要血糖升高，而血糖、葡萄糖必须被神经元利用，即使它与美味无关。
Andrew Huberman:
安德鲁·休伯曼：
And to make it even simpler, if this isn't sinking in, this should make it very clear: what your brain, meaning what you are seeking when you eat, is not taste, is not dopamine, is not even a rise in blood glucose.
更简单地说，如果你还没有理解这一点，那么这应该很清楚：你的大脑，即你吃东西时所寻求的东西，不是味道，不是多巴胺，甚至不是血糖升高。
What you're seeking, even though you don't realize it, because it's subconscious, is you are seeking things that allow your neurons to be metabolically active.
你所寻求的东西，即使你没有意识到，因为它是潜意识的，你正在寻找能让你的神经元代谢活跃的东西。
And this is fundamentally important for understanding why you eat, why you eat particular foods, and how you can change your relationship to those foods.
这对于理解你为什么吃、为什么吃特定食物以及如何改变你与这些食物的关系至关重要。
Andrew Huberman:
安德鲁·休伯曼：
Now, earlier I referred to circuits that are wired for a particular outcome.
现在，前面我提到了为特定结果而连接的电路。
And in biology and in particular neuroscience, we refer to things that are either hardwired, meaning immutable and unchangeable, or softwired.
在生物学，特别是神经科学中，我们指的事物要么是硬连线的，意思是不可变的和不可改变的，要么是软连线的。
A good example of softwiring would be the areas of your brain that are responsible for speech and language are always more or less in the same place in your brain and everyone else's brain.
软连线的一个很好的例子是，你的大脑中负责言语和语言的区域总是或多或少地位于你的大脑和其他人的大脑的相同位置。
However, they are not hardwired to speak French or to speak English or to speak Chinese or to speak German.
然而，他们并不是天生就会说法语、英语、汉语或德语。
Because depending on where you were born and the parents that you're born to, you need to be able to speak one or maybe even more languages.
因为根据您出生的地点和您出生的父母，您需要能够说一种甚至多种语言。
Andrew Huberman:
安德鲁·休伯曼：
The taste system and this general system of seeking particular foods similarly is hardwired to obtain certain types of nutrients.
味觉系统和寻找特定食物的一般系统同样是为了获取某些类型的营养物质而生来就有的。
It tends to like sweet things.
它往往喜欢甜的东西。
Most children naturally like sweet things, some more than others.
大多数孩子天生喜欢甜食，有些孩子比其他孩子更喜欢甜食。
But naturally, most people from childhood onward don't particularly crave very bitter substances.
但自然地，大多数人从童年起就不再特别渴望非常苦的物质。
Andrew Huberman:
安德鲁·休伯曼：
Maybe mildly bitter, but not very bitter.
也许有点苦，但不是很苦。
So there's some hardwiring of preference, but there's also some softwiring in the system that allows it to change.
因此，存在一些偏好的硬连线，但系统中也存在一些允许其更改的软连线。
The groups I mentioned earlier have done some really beautiful experiments looking at how artificial sweeteners interact with the actual sweet-sensing system.
我之前提到的小组做了一些非常漂亮的实验，研究人造甜味剂如何与实际的甜味传感系统相互作用。
And this gets right down to a number of issues.
这可以归结为许多问题。
First of all, it gets to the issue of how we can rewire our taste system in ways that serve us for better or for worse.
首先，它涉及到我们如何才能以更好或更坏的方式重新连接我们的味觉系统的问题。
Andrew Huberman:
安德鲁·休伯曼：
Second of all, it gets right down to the issue of whether or not artificial sweeteners are good for us or bad for us.
其次，这直接涉及到人工甜味剂对我们有益还是有害的问题。
And indeed, as of just this last year, we now have an answer to that question.
事实上，就在去年，我们现在有了这个问题的答案。
And turns out, it depends.
事实证明，这取决于情况。
And I will tell you in a few minutes when it is okay to ingest artificial sweeteners and when it is very detrimental to ingest artificial sweeteners of any kind.
几分钟后我会告诉你什么时候可以摄入人工甜味剂，什么时候摄入任何种类的人工甜味剂都非常有害。
Regardless, I'm not going to name off brand names, but there are different forms of these artificial sweeteners nowadays.
无论如何，我不会说出品牌名称，但现在这些人造甜味剂有不同形式。
And there are various forms of noncaloric, plant-based sweeteners for which the same information that I'm about to tell you applies.
有多种形式的无热量、植物性甜味剂，我将要告诉您的相同信息也适用于它们。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
The experiments that were done beautifully illustrate that you seek out particular foods because of the way they taste, because of their impact on blood glucose levels, but also on their impact on the dopamine system, even if your blood glucose levels don't change.
这些出色的实验表明，即使您的血糖水平没有变化，您也会因为它们的味道、对血糖水平的影响以及对多巴胺系统的影响而寻找特定的食物。
Here's the experiment.
这是实验。
One group of subjects is given a sweet taste of a substance that also raises blood glucose levels, blood sugar.
一组受试者被给予一种甜味物质，这种物质也会升高血糖水平，即血糖。
And dopamine goes up, not surprisingly.
多巴胺会上升，这并不奇怪。
Second condition: separate subjects consume an artificial sweetener, or a noncaloric sweetener.
第二个条件：单独的受试者食用人造甜味剂或无热量甜味剂。
It is not preferred much over other substances.
它并不比其他物质更受欢迎。
But it is sweet, so it's preferred somewhat.
但它是甜的，所以有点偏爱。
And it does not cause an increase in blood glucose levels.
而且它不会导致血糖水平升高。
Andrew Huberman:
安德鲁·休伯曼：
And not surprisingly, dopamine levels don't go up.
毫不奇怪，多巴胺水平没有上升。
So initially, we don't tend to like artificial sweeteners that much.
所以最初，我们不太喜欢人造甜味剂。
That's the simple way of putting it.
这就是简单的表达方式。
However, if subjects continue to ingest artificial sweeteners, even though there's no increase in blood glucose level and therefore no increase in brain metabolism, dopamine levels eventually start to rise.
然而，如果受试者继续摄入人工甜味剂，即使血糖水平没有增加，因此大脑新陈代谢也没有增加，多巴胺水平最终会开始上升。
And when those dopamine levels eventually start to rise, you've essentially conditioned or reinforced that artificial, or noncaloric, sweetener.
当这些多巴胺水平最终开始上升时，你基本上已经调节或强化了人工或无热量的甜味剂。
And then subjects start to consume more of it, and they actually get a dopamine increase from it.
然后受试者开始消耗更多的它，他们实际上从中得到了多巴胺的增加。
So, that's interesting.
所以，这很有趣。
It says that consuming more of these artificial sweeteners or consuming them for a longer period of time can start to tap into the dopamine system and lead us to seek out or consume more of these artificial sweeteners.
它说，消耗更多的这些人工甜味剂或消耗它们更长的时间可以开始利用多巴胺系统，并导致我们寻找或消耗更多的这些人工甜味剂。
Andrew Huberman:
安德鲁·休伯曼：
Many people are probably familiar with this because we tend to, or I should say, people report that when they ingest these artificial sweeteners, at first they don't taste very good, but then over time they seem tolerable and then maybe even pleasurable.
许多人可能对此很熟悉，因为我们倾向于，或者我应该说，人们报告说，当他们摄入这些人造甜味剂时，一开始味道不太好，但随着时间的推移，它们似乎可以忍受，甚至可能令人愉悦。
And then some people feel quote, unquote "addicted" to various diet sodas and things of that sort.
然后有些人对各种无糖汽水和类似的东西感到“上瘾”。
Now, there's another condition that's been explored, and that's the really interesting condition.
现在，我们还探讨了另一个条件，这才是真正有趣的条件。
And it's the condition where an artificial sweetener is paired with a substance that can increase blood sugar, but not because it tastes sugary like a normal sweet substance.
这是一种人工甜味剂与一种可以增加血糖的物质配对的情况，但不是因为它的味道像普通甜味物质一样含糖。
So now there's an artificial sweetener that's coupled with an actual increase in blood glucose.
所以现在有一种人造甜味剂，它会导致血糖的实际增加。
The natural-world scenario where this would happen would be drinking a diet soda, which contains no calories and therefore would not increase-
发生这种情况的自然场景是喝无糖汽水，它不含卡路里，因此不会增加——
Andrew Huberman:
安德鲁·休伯曼：
Drinking a diet soda, which contains no calories and therefore would not increase blood glucose, but is sweet, with a food that increases blood glucose.
喝无糖汽水，它不含卡路里，因此不会增加血糖，但它是甜的，与食物一起增加血糖。
And when that happens, what you're essentially doing is tapping into the dopamine system, this noncaloric sweet taste is paired with it, and there's an increase in neuron metabolism, so you have all of the components for reinforcement, and as a consequence, you get, in a sort of Pavlovian conditioning way, a situation where later when you ingest that artificial sweetener, you actually get not only the increase in dopamine, but you get alterations in blood sugar management.
当这种情况发生时，你本质上所做的就是利用多巴胺系统，这种无热量的甜味与之配对，并且神经元代谢增加，因此你拥有所有强化成分，因此，你会以一种巴甫洛夫条件反射的方式得到一种情况，当你稍后摄入人工甜味剂时，你实际上不仅会增加多巴胺，而且会改变血糖管理。
Andrew Huberman:
安德鲁·休伯曼：
Now, blood sugar cannot go up if you don't ingest something that makes blood sugar go up.
现在，如果你不摄入一些使血糖升高的东西，血糖就不会升高。
It's not as if you ingest artificial sweetener with some food that contains calories or sugar and then later you remove the food, and you just drink the soda and your blood glucose goes up.
这并不是说你将人造甜味剂与一些含有热量或糖的食物一起摄入，然后你去掉食物，然后你只喝苏打水，你的血糖就会上升。
Rather, it's a much worse situation.
相反，这是一个更糟糕的情况。
I'll make this in the natural world context.
我将在自然世界的背景下做这个。
If you ingest an artificial sweetener, say drink diet soda while consuming foods that increase blood glucose, then later, even if you just drink the diet soda, it's been shown that you secrete much more insulin, the hormone that regulates blood glucose, in response to that diet soda.
如果您摄入人工甜味剂，例如在食用会增加血糖的食物时喝无糖汽水，那么后来，即使您只喝无糖汽水，研究表明您也会分泌更多的胰岛素（调节血糖的激素）以应对无糖汽水。
Andrew Huberman:
安德鲁·休伯曼：
Studies have been done in both adult humans and in human children — in general, when we say children, we mean human children, but just to be very clear what we're talking about — exploring consuming diet soda with or without food, then later consuming just the diet soda.
研究已经在成年人和人类儿童中进行——一般来说，当我们说儿童时，我们指的是人类儿童，但只是为了非常清楚我们在谈论的内容——探索与食物一起或不与食物一起饮用无糖汽水，然后只饮用无糖汽水。
And what they found was having previously consumed diet soda with food and then later only consuming the diet soda, of course there isn't an increase in blood glucose, because they're not bringing in any calories when they just drink the diet soda.
他们发现，之前与食物一起饮用无糖汽水，后来只饮用无糖汽水，血糖当然不会升高，因为他们只喝无糖汽水时并没有摄入任何热量。
But there is a significant increase in insulin release, and that is serious in a terrible way, because increased release of insulin and so-called insulin sensitivity is the basis for type 2 diabetes.
但胰岛素释放量显着增加，这是非常严重的，因为胰岛素释放增加和所谓的胰岛素敏感性是2型糖尿病的基础。
Andrew Huberman:
安德鲁·休伯曼：
So much so that in the study with the children, consuming noncaloric beverages in this way, first with food and then on their own, led to increases in insulin that made them prediabetic and they actually had to halt the study.
以至于在对儿童的研究中，以这种方式饮用无热量饮料（首先与食物一起饮用，然后单独饮用）会导致胰岛素增加，使他们成为糖尿病前期，他们实际上不得不停止研究。
I want to zoom out from this and just really illustrate the major findings and then talk about how this can be applied in the positive sense.
我想缩小范围，只是真正说明主要发现，然后讨论如何在积极意义上应用它。
I also want to mention what this means in terms of your consumption of artificial sweeteners of any kind.
我还想提一下这对于您消费任何种类的人造甜味剂意味着什么。
Andrew Huberman:
安德鲁·休伯曼：
First of all, the direct takeaway about artificial sweeteners.
首先，关于人工甜味剂的直接要点。
Artificial sweeteners are not bad for you.
人造甜味剂对你来说并没有坏处。
I'm not going to say that.
我不会这么说。
What I am going to say is that whether or not you ingest them alone or you ingest them in combination with foods, or as part of foods, that raise blood glucose is vitally important for your insulin management.
我要说的是，无论您单独摄入它们还是与食物一起摄入或作为食物的一部分摄入它们，都会升高血糖，这对于您的胰岛素管理至关重要。
And the simple extractor tool from this is if you're going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose levels.
简单的提取工具是，如果您要食用人造甜味剂，那么最好远离任何会升高血糖水平的食物。
If you're going to enjoy diet soda, be my guest, but do it not while consuming food, in particular foods that raise blood glucose.
如果您想享用无糖汽水，请注意，但不要在进食时饮用，尤其是会升高血糖的食物。
Because what these studies show, and I will provide references for these, is that they can vastly disrupt blood sugar management by way of the insulin glucose system.
因为这些研究表明，我将为这些研究提供参考，它们可以通过胰岛素葡萄糖系统极大地扰乱血糖管理。
Andrew Huberman:
安德鲁·休伯曼：
And actually, I'll just give you the reference now.
事实上，我现在就给你参考。
This is a paper from Dana Smalls lab.
这是 Dana Smalls 实验室的一篇论文。
The first author is Dalenberg, D-A-L-E-N-B-E-R-G.
第一作者是 Dalenberg，D-A-L-E-N-B-E-R-G。
And the title of the paper is "Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in humans." This is a paper published in Cell Metabolism, in March 2020.
这篇论文的标题是“短期食用三氯蔗糖和碳水化合物，但并非没有碳水化合物，会损害人类对糖的神经和代谢敏感性”。这是 2020 年 3 月发表在 Cell Metabolism 上的论文。
I think it's a very important paper, and similar findings have been addressed in mice and in other studies, and now because of this paper, there's now a bunch of other groups working on this issue.
我认为这是一篇非常重要的论文，类似的发现已经在小鼠和其他研究中得到解决，现在由于这篇论文，现在有很多其他小组正在研究这个问题。
Andrew Huberman:
安德鲁·休伯曼：
There's some evidence previously published in Nature, excellent top-tier journal, sort of among the Superbowl of top three journals, being Nature, Science and Cell.
有一些证据之前发表在《自然》杂志上，这是优秀的顶级期刊，可以说是《自然》、《科学》和《细胞》三大期刊的超级碗。
Paper published in Nature a few years back showing that particular artificial sweeteners can disrupt the gut microbiome and have deleterious health effects.
几年前在《自然》杂志上发表的论文表明，特定的人工甜味剂会破坏肠道微生物组并对健康产生有害影响。
That result, I think, stands, although there's some results that may not agree with that, depending on whether or not the artificial sweetener is saccharin or sucralose or aspartame or stevia, that's the gut microbiome.
我认为这个结果是成立的，尽管有些结果可能与此不符，这取决于人工甜味剂是糖精、三氯蔗糖、阿斯巴甜还是甜叶菊，这就是肠道微生物组。
Andrew Huberman:
安德鲁·休伯曼：
But what we are talking about here is independent of the form of artificial or noncaloric sweetener, because it has everything to do with whether or not there is a match or a mismatch between the perceived taste and the effect of the thing that you are consuming on blood sugar and metabolism.
但我们在这里讨论的内容与人造或无热量甜味剂的形式无关，因为它与感知的味道和您所食用的东西对血糖和新陈代谢的影响之间是否匹配或不匹配密切相关。
The first takeaway from this is if you're going to consume artificial sweeteners, it's really important that you do that not in conjunction with foods that increase blood glucose.
第一个要点是，如果您要食用人造甜味剂，那么不要与会增加血糖的食物一起食用，这一点非常重要。
Second of all, it points to the fact that the foods that we prefer and the activation of the dopamine system, both through the gut and at the level of conscious taste ...
其次，它指出了这样一个事实：我们喜欢的食物和多巴胺系统的激活，无论是通过肠道还是在有意识的味觉水平上......
in other words, what we like is very plastic, it's mutable and we can change it.
换句话说，我们喜欢的东西是非常可塑的，它是可变的，我们可以改变它。
How can we change it?
我们怎样才能改变它呢？
Andrew Huberman:
安德鲁·休伯曼：
Well, earlier I mentioned a structure in the brain called the insula, this incredible structure that's involved in interoception, and interoception of all kinds.
嗯，之前我提到过大脑中有一个叫做岛叶的结构，这个令人难以置信的结构涉及内感受，以及各种内感受。
In fact, just as an aside, a year or so ago, my lab published a paper showing that activity within certain compartments of the insula of humans is responding to a heightened state of anxiety in the body.
事实上，顺便说一句，大约一年前，我的实验室发表了一篇论文，表明人类岛叶某些区域内的活动正在对体内高度焦虑的状态做出反应。
It can respond to changes in our respiration, changes in our heart rate.
它可以对我们呼吸的变化、心率的变化做出反应。
This is, again, it's a readout of our internal state, not just of taste, but of many, many different aspects of the mechanics and chemistry of our internal milieu within our body.
这又是我们内部状态的读数，不仅仅是味觉的读数，而且是我们身体内部环境的力学和化学的许多不同方面的读数。
Andrew Huberman:
安德鲁·休伯曼：
All of the work that I was describing previously has also been addressed at the neural level, and using a broad brush to explain these results, what we can say is when there is dopamine increase, one sees activation of the so-called nucleus accumbens, which is part of the so-called mesolimbic reward pathway.
我之前描述的所有工作也都是在神经水平上进行的，并用大笔来解释这些结果，我们可以说的是，当多巴胺增加时，我们会看到所谓的伏隔核的激活，这是所谓的中脑边缘奖励通路的一部分。
If you'd like to learn more about the mesolimbic reward pathway and dopamine, in general, in humans and in animal studies, and all the various incredible and challenging things that dopamine can do for us, there's an episode all about dopamine that you can look up.
如果您想更多地了解人类和动物研究中的中脑边缘奖励通路和多巴胺，以及多巴胺可以为我们做的所有各种令人难以置信和具有挑战性的事情，您可以查找有关多巴胺的一集。
It's easy to find at hubermanlab.com.
在 hubermanlab.com 上很容易找到它。
Andrew Huberman:
安德鲁·休伯曼：
The increases in dopamine associated with sweet taste and/or blood glucose-elevating foods and drinks, cause activation of the nucleus accumbens.
与甜味和/或升高血糖的食物和饮料相关的多巴胺增加，导致伏隔核激活。
That's not surprising.
这并不奇怪。
Also in the circuit is activation of the so-called arcuate nuclei within the hypothalamus.
该回路中还激活了下丘脑内所谓的弓状核。
These are areas of the hypothalamus that respond to hormones from the body and respond to hormones and neuropeptides in the brain, as well as neurosignals in the brain, to drive us to eat more or to stop eating.
这些是下丘脑的区域，对身体的激素做出反应，对大脑中的激素和神经肽以及大脑中的神经信号做出反应，驱使我们吃更多或停止吃东西。
It's hypothalamus, nucleus accumbens.
它是下丘脑，伏隔核。
These are sort of the hypothalamus and the arcuate being the motivating to eat or motivating to stop eating.
这些类似于下丘脑，而弓状体则负责进食或停止进食。
Both sets of neurons are contained there.
两组神经元都包含在那里。
There are other areas like the lateral hypothalamus, as well, but hypothalamus is sort of the accelerator and the brake on eating.
还有其他区域，例如下丘脑外侧，但下丘脑有点像进食的加速器和刹车。
Andrew Huberman:
安德鲁·休伯曼：
And then the nucleus succubus and dopamine release can be thought of as kind of a nitro boost, if you will, to, like the kids say ...
然后魅魔核和多巴胺的释放可以被认为是一种硝基增强剂，如果你愿意的话，就像孩子们说的那样……
Do the kids say that anymore?
现在孩子们还这么说吗？
Anyway, a nitro boost to increase what we call the gain or the volume of how much you want more of something.
不管怎样，硝基助推剂可以增加我们所说的增益或你想要更多东西的量。
When dopamine is present, it's this kind of generic signal to go seek out more of whatever caused that release.
当多巴胺存在时，这就是一种通用信号，要求我们去寻找更多导致多巴胺释放的物质。
And then there's the insula, this very thoughtful, rational — not really, it's not thinking; it's a brain area.
然后是岛叶，它非常深思熟虑、理性——不完全是，它不是思考；它只是思考。这是一个大脑区域。
You're thinking, but it's part of the areas of your brain that are interpreting what's going on in your body, whether or not you feel good or not good, whether or not you feel anxious, excited or fearful.
你在思考，但它是你大脑的一部分区域，负责解释你身体里发生的事情，无论你感觉好还是不好，无论你是否感到焦虑、兴奋或恐惧。
Andrew Huberman:
安德鲁·休伯曼：
It's integrating all that information and fed into this entire circuit as well are the inputs from your prefrontal cortex, which is your thinking, rational neuronal structure, if you will, informing you, for instance, "Ah well, I don't really like salmon very much," or "I'm not so crazy about kale but it has omega-3s," or "It's rich in these polyphenols that are good for me." And if one decides that they are going to eat these things, not just because they are good for them, but believe it or not, if one takes the perception or adopts the perception that they are both good for you and that in being good for you, they are good for your brain metabolism and that you desire to be healthy, as crazy as it sounds, those subjective signals of what you tell yourself about the foods that you're eating can actually impact how those foods will taste.
它正在整合所有这些信息，并将来自前额皮质的输入输入到整个电路中，前额皮质是你的思维、理性神经元结构，如果你愿意的话，它会通知你，例如，“啊，我不太喜欢鲑鱼”，或者“我不太喜欢羽衣甘蓝，但它含有 omega-3”，或者“它富含对我有益的多酚。”如果一个人决定吃这些东西，不仅仅是因为它们对他们有好处，不管你信不信，如果一个人接受了这样的看法或接受这样的看法：它们对你都有好处，而且对你有好处，它们对你的大脑新陈代谢有好处，而且你渴望健康，尽管听起来很疯狂，但你告诉自己关于你正在吃的食物的那些主观信号实际上会影响这些食物的味道。
Maybe not immediately, but eventually, and can impact the way in which your body utilizes those foods.
也许不会立即发生，但最终会影响您的身体利用这些食物的方式。
Andrew Huberman:
安德鲁·休伯曼：
Now, that might seem like an absolute pipe dream.
现在看来，这绝对是一个白日梦。
If I just imagine that I like mackerel, mackerel will start to taste good.
如果我想象我喜欢鲭鱼，鲭鱼就会开始变得美味。
I'm not saying that.
我不是这么说的。
I didn't say that you could override yuck signals with this mechanism.
我并没有说你可以用这个机制覆盖 yuck 信号。
I didn't say that you could take a food that would be absolutely noxious to you or make you want to vomit and override that.
我并没有说你可以吃一种对你绝对有害或让你想呕吐的食物并克服它。
However, foods that are somewhat neutral to you can take on a different value based on the activation of the dopamine system.
然而，根据多巴胺系统的激活情况，对您来说有些中性的食物可能会呈现出不同的价值。
And now knowing what you know, there are a couple ways that you could imagine doing that.
现在你知道了，你可以想象有几种方法可以做到这一点。
First of all, you could, in this so-called Gedankin, or thought experiment, you could for instance swap out sucralose, because sucralose is just a taste.
首先，在这个所谓的 Gedankin 或思想实验中，您可以替换三氯蔗糖，因为三氯蔗糖只是一种味道。
It's an artificial sweet taste.
这是一种人造甜味。
You could swap that out and insert kale, but eat the kale with something that raises blood glucose to some degree or another.
你可以把它换掉并插入羽衣甘蓝，但把羽衣甘蓝和一些会在一定程度上提高血糖的东西一起吃。
Andrew Huberman:
安德鲁·休伯曼：
Now, I'm not encouraging anyone to run out there and spike their blood glucose like crazy.
现在，我不鼓励任何人疯狂地跑去那里并提高血糖。
And in fact, blood glucose isn't really the goal.
事实上，血糖并不是真正的目标。
If you recall, the goal is to get neurons to be metabolically active with that blood glucose.
如果你还记得的话，我们的目标是让神经元在血糖的作用下代谢活跃。
That's what's actually rewarded at a sub subconscious level, meaning at a deep subconscious level.
这就是在潜意识层面（即深层潜意识层面）实际上得到的奖励。
But consuming these foods with other foods that increase blood glucose and thereby brain metabolism, or I suppose if you're ketogenic, you're in a ketosis; I don't know what the range of foods that are allowed on ketosis are so I don't want to misspeak here and say cracker, which would probably be a sin in the context of ketosis, and no knock against ketosis.
但是，将这些食物与其他食物一起食用会增加血糖，从而增加大脑新陈代谢，或者我想如果您是生酮的，那么您就处于酮症状态；我不知道酮症允许的食物范围有哪些，所以我不想在这里说错，说饼干，这在酮症的背景下可能是一种罪恶，并且不能对抗酮症。
I'm offering this in part because I think that there are a number of people that have and can positively benefit from a ketogenic diet.
我提供这一点的部分原因是我认为有很多人已经并且可以从生酮饮食中获益。
Andrew Huberman:
安德鲁·休伯曼：
But for instance, if there's a food that you want to consume more of but that you find somewhat meh, or mildly yuck even, pairing it with ketones, if indeed you are using ketones for your brain metabolism, because that's what happens on the ketogenic diet, over time that food will be reinforced by the dopamine pathway.
但举例来说，如果你想多吃一种食物，但你觉得有些乏味，甚至有点恶心，那么将它与酮配对，如果你确实使用酮来促进大脑新陈代谢，因为这就是生酮饮食中发生的情况，随着时间的推移，多巴胺途径会增强这种食物。
We know this from these studies where sucralose was the substance paired with the glucose elevating, in other words, metabolically elevating food substance or liquid substance.
我们从这些研究中知道这一点，其中三氯蔗糖是与葡萄糖升高配对的物质，换句话说，是代谢升高的食物物质或液体物质。
So how does one go about doing this?
那么如何去做呢？
Well, first of all, I want to emphasize that this experiment actually has been done in a slightly different context.
嗯，首先，我想强调的是，这个实验实际上是在稍微不同的背景下完成的。
Andrew Huberman:
安德鲁·休伯曼：
Studies by my colleague Alia Crum in the Psychology Department at Stanford have explored the bodily response in terms of insulin release and the release of other food and eating-related hormones, as well as overall feelings of satisfaction, et cetera, in groups of people that drink a milkshake and are either told that it's a low-calorie shake that contains various nutrients that are good for them, or a higher-calorie shake that has a lot of nutrients, et cetera.
我在斯坦福大学心理学系的同事阿莉亚·克拉姆 (Alia Crum) 进行的研究探讨了饮用奶昔的人群在胰岛素释放、其他食物和饮食相关激素的释放以及整体满足感等方面的身体反应，他们要么被告知这是一种含有各种对他们有益的营养物质的低热量奶昔，要么是含有大量营养物质的高热量奶昔，等等。
And what they found was that the different groups, and here again, I'm being very general with my description of these studies, but what they found is that the physiological response, the insulin response, the blood glucose response, and the subjective measures of whether or not people enjoyed something or not, were heavily influenced by what they were told were in these milkshakes.
他们发现，不同的群体，在这里，我对这些研究的描述非常笼统，但他们发现，生理反应、胰岛素反应、血糖反应以及人们是否喜欢某样东西的主观衡量标准，很大程度上受到他们被告知的奶昔成分的影响。
Andrew Huberman:
安德鲁·休伯曼：
Blood glucose would go up, insulin would go up when people were told it was a high-calorie shake with lots of nutrients, less so when people ingested a shake that they were told had less nutrients, and so forth, when in reality it was the identical shake.
当人们被告知这是一种含有大量营养物质的高热量奶昔时，血糖会上升，胰岛素会上升，而当人们摄入被告知营养成分较少的奶昔时，血糖和胰岛素会上升，等等，而实际上这是相同的奶昔。
This is incredible.
这太不可思议了。
This is a belief effect.
这是一种信念效应。
This is not placebo.
这不是安慰剂。
A placebo effect is different.
安慰剂效应则不同。
Placebo effect is in comparison.
安慰剂效应是比较的。
It's where the control condition actually influences outcomes to a same or to some degree just like the experimental condition.
这是控制条件实际上与实验条件相同或在某种程度上影响结果的地方。
This is not a placebo effect.
这不是安慰剂效应。
This is a belief effect, where the belief and the subjective thoughts about what a given food will do has a direct impact on a physiological measure like blood sugar and blood glucose.
这是一种信念效应，即对特定食物作用的信念和主观想法对血糖和血糖等生理指标有直接影响。
Andrew Huberman:
安德鲁·休伯曼：
Let's zoom out from this for a second and think about how we can incorporate this into adopting consumption of healthy foods that serve our brain health in the immediate and long term.
让我们先把目光放远一点，思考如何将其纳入健康食品的消费中，从而在短期和长期内服务于我们的大脑健康。
And if you're wondering what those are, I listed them out at the beginning of the episode and their justification for being on that list.
如果您想知道这些是什么，我在本集开头列出了它们以及它们列入该列表的理由。
What this means is obviously you want to consume foods that you like, but because brain health is very important and many of the foods that promote brain health perhaps are not the most palatable to you or desirable to you.
这显然意味着您想吃自己喜欢的食物，但因为大脑健康非常重要，而许多促进大脑健康的食物可能不是您最可口或最想要的。
The key would be to ingest the foods that you want to ingest more of simply because they're good for you, and not because they taste good to you, alongside foods that increase whatever fuel system you happen to be relying on.
关键是要摄入更多你想摄入的食物，只是因为它们对你有好处，而不是因为它们味道好，以及增加你所依赖的任何燃料系统的食物。
I think that's the most nutritionally politically correct way to say it.
我认为这是最有营养、政治正确的说法。
Andrew Huberman:
安德鲁·休伯曼：
If you're keto, that would mean ketones.
如果你是酮，那就意味着酮。
If you're not ketogenic, and I think most people probably are not in ketosis or trying to maintain ketosis, but for instance, people that are on a purely plant-based diet, that would be one set of foods.
如果你不是生酮的，我认为大多数人可能没有酮症或试图维持酮症，但例如，纯植物性饮食的人，那将是一组食物。
For people that are omnivores, a different set of foods, and for people that are carnivores yet another set of foods.
对于杂食动物来说，是一套不同的食物，对于肉食动物来说，则是另一套食物。
If you want to eat more of a particular food because it's good for you, pair it with something in the same meal, you don't have to hide it physically or in the flavor sense, you don't have to hide it within that other food, but pair it with that other food that provides you a shift in brain metabolism, because that's really what your brain and you are seeking, even though you don't realize it.
如果你想多吃某种特定的食物，因为它对你有好处，请将它与同一顿饭中的某些食物搭配，你不必将它隐藏在物理上或味道上，你不必将它隐藏在其他食物中，而是将它与其他食物搭配，为你提供大脑新陈代谢的转变，因为这确实是你的大脑和你正在寻求的，即使你没有意识到这一点。
Andrew Huberman:
安德鲁·休伯曼：
How long will this take?
这需要多长时间？
Well, according to the data in humans on sucralose and the conditioning for sucralose to have these effects, which in many cases were detrimental because they were increasing insulin.
嗯，根据人类关于三氯蔗糖的数据以及三氯蔗糖的调节以产生这些作用，这在许多情况下是有害的，因为它们会增加胰岛素。
But in this case, you're trying to hijack this conditioning of food preference for healthy purposes, not with sucralose but by ingesting things that are good for you.
但在这种情况下，你试图为了健康的目的而劫持这种食物偏好的调节，不是用三氯蔗糖，而是通过摄入对你有益的东西。
Then the data really pointed to the fact that even within a short period of time of about seven days, but certainly within 14 days, that food will take on a subjective experience of tasting at least better to you, if not good to you.
然后数据确实指出了这样一个事实：即使在大约 7 天的短时间内，但肯定是在 14 天内，食物也会呈现出一种主观的味道体验，至少对你来说更好，如果对你不好的话。
Andrew Huberman:
安德鲁·休伯曼：
Now, I believe this has important implications for much of the controversy and food wars that we see out there.
现在，我相信这对我们看到的许多争议和粮食战争具有重要影响。
Food wars being, of course, these groups that ardently subscribe to the idea that their diet and the things that they are eating are the foods that are good for us and that are the most pleasurable and the things that everyone should be eating.
当然，食物战是这些群体热衷于这样一种观念：他们的饮食和他们正在吃的东西是对我们有好处的食物，是最令人愉快的食物，是每个人都应该吃的东西。
We see this with every community within the nutrition realm.
我们在营养领域的每个社区都看到了这一点。
Now, of course there are studies that point to the fact that certain foods and food components are healthier probably for us and for the planet, but you really see it on both ends of the spectrum.
当然，现在有研究指出，某些食物和食物成分可能对我们和地球来说更健康，但你确实可以在光谱的两端看到它。
You've got people who are on a pure carnivore diet who are arguing with a lot of biomedical evidence that that's what's best for us and beneficial.
有些人采用纯肉食性饮食，他们用大量生物医学证据争论这对我们来说是最好的、有益的。
And then you've got people that are arguing the same general sets of arguments, but for a purely plant-based diet.
然后，人们就相同的一般性观点进行争论，但主张纯植物性饮食。
And then I think most people fall into the omnivore category.
然后我认为大多数人都属于杂食动物类别。
Andrew Huberman:
安德鲁·休伯曼：
What's very clear, however, is that what we consume on a regular basis, and what leads to increases in brain metabolism, leads to increases in dopamine and thereby our motivation to eat them.
然而，非常清楚的是，我们经常吃的东西，以及导致大脑新陈代谢增加的东西，会导致多巴胺的增加，从而增加我们吃它们的动力。
What this really says is that what we tend to do regularly becomes reinforcing, in and of itself, and I think in large part can explain the fact that, yes indeed, for certain people, a given diet not only feels good, but they heavily subscribe to the nutrient and kind of health-beneficial effects of that diet.
这真正说明的是，我们经常做的事情本身就变得强化了，我认为在很大程度上可以解释这样一个事实：是的，确实，对于某些人来说，特定的饮食不仅感觉良好，而且他们强烈认同该饮食的营养和对健康有益的影响。
And they often will provide evidence for that whether or not you ask them for it or not.
无论你是否要求，他们通常都会提供证据。
But that's true of every subcategory within the nutrition realm.
但这对于营养领域的每个子类别都是如此。
Andrew Huberman:
安德鲁·休伯曼：
Again, this is not to take away from some of the beautiful data emphasizing that certain foods and micronutrients, et cetera, are better for us or worse for us and for the planet.
再次强调，这并不是要剥夺一些美丽的数据，这些数据强调某些食物和微量营养素等对我们和地球来说是更好或更坏。
That's not a debate I want to get into right now.
这不是我现在想参与的辩论。
What this emphasizes is that foods impact our brain and its health, but they also impact how our brain functions and response to food.
这强调的是食物会影响我们的大脑及其健康，但它们也会影响我们的大脑功能和对食物的反应。
And that is largely a learned response.
这在很大程度上是一种习得的反应。
We can't completely override, for instance, that certain foods evoke a strong ugh, yuck component.
例如，我们不能完全忽视某些食物会引起强烈的“呃、恶心”成分。
Certain foods are truly putrid to us.
某些食物对我们来说确实是腐烂的。
I should just say certain things are putrid to us, and we should not consume them.
我只能说有些东西对我们来说是腐烂的，我们不应该食用它们。
And that's at the far end of the spectrum.
这属于最极端的情况。
It's hardwired for us to avoid those because they can be dangerous for us.
我们本能地避免这些，因为它们对我们来说可能是危险的。
They can make us very, very sick.
它们会让我们病得很重。
Andrew Huberman:
安德鲁·休伯曼：
But it's also true that if we continue to eat foods that are progressively sweeter and sweeter, and highly palatable, it shifts our dopamine system because it activates our dopamine system to make us believe that those foods are the only foods that can trigger this reward system and make us feel good, and that they taste good.
但事实上，如果我们继续吃越来越甜、非常可口的食物，它会改变我们的多巴胺系统，因为它激活我们的多巴胺系统，让我们相信这些食物是唯一可以触发这个奖励系统并让我们感觉良好的食物，而且它们味道很好。
But after consuming foods that perhaps are less sweet, or even less savory, that are not what we would call highly or, I would say nowadays, it's super palatable foods, we can adjust our sense literally of what we perceive as an attractive and rewarding food.
但是，在食用了不太甜，甚至不太咸的食物之后，这些食物不是我们所说的“高级”食物，或者我现在想说的是，它们是超级美味的食物，我们可以从字面上调整我们对我们所认为的有吸引力和有益的食物的感觉。
And indeed the dopamine system will reward those foods accordingly.
事实上，多巴胺系统会相应地奖励这些食物。
Andrew Huberman:
安德鲁·休伯曼：
I can't emphasize enough how much this learning of associated food reward is important for not just understanding why we like the foods that we eat and how to eat more of foods that are healthy for us and enjoy them.
我无法充分强调了解相关食物奖励的重要性，这不仅有助于理解我们为什么喜欢我们吃的食物，以及如何吃更多对我们健康的食物并享受它们。
But it also speaks to the fact that our brain as a whole is a perceptual device trying to make guesses or estimations about what certain foods are going to do for us.
但这也说明了这样一个事实：我们的大脑作为一个整体是一个感知装置，试图猜测或估计某些食物对我们的作用。
Put simply, we don't just like sweet foods because they taste good.
简而言之，我们喜欢甜食不仅仅是因为它们味道好。
We like them because they predict a certain kind of metabolic response.
我们喜欢它们，因为它们预测某种代谢反应。
Andrew Huberman:
安德鲁·休伯曼：
This is important also because Dana Small and Ivan de Araujo and others have been exploring whether or not people, for instance, that have type 2 diabetes or that suffer from any number of different metabolic disorders, whether or not somehow these food reward systems are permanently disrupted, and through a beautiful set of experiments that have been done by, mainly by Dana Small's group at Yale, but also by the de Araujo group and others, exploring how the reward pathways are altered in various metabolic disorders, et cetera, people suffering from type 2 diabetes.
这也很重要，因为 Dana Small 和 Ivan de Araujo 等人一直在探索人们是否患有 2 型糖尿病或患有任何数量的不同代谢紊乱，这些食物奖励系统是否以某种方式永久被破坏，并通过一系列精美的实验（主要由耶鲁大学的 Dana Small 小组以及 de Araujo 小组和其他人完成）探索奖励途径如何在各种代谢紊乱等中改变，患有 2 型糖尿病的人2 糖尿病。
Andrew Huberman:
安德鲁·休伯曼：
We don't have time to go into all those data now, but the takeaway is that food preference and the ability to reshape these circuits is not disrupted in these people to the point where it can't be rewired.
我们现在没有时间研究所有这些数据，但得出的结论是，这些人的食物偏好和重塑这些回路的能力并没有被破坏到无法重新连接的程度。
And that's very encouraging because what it means is that for people that are suffering from these syndromes, through some simple alterations in dietary choice, provided those are carried out over time and in the correct way by pairing with the foods that will appropriately shift metabolism of the brain, one can actually rewire what they consider not just palatable but attractive as foods.
这是非常令人鼓舞的，因为这意味着对于患有这些综合症的人来说，通过对饮食选择进行一些简单的改变，只要这些改变随着时间的推移以正确的方式进行，通过与适当改变大脑新陈代谢的食物搭配，人们实际上可以重新连接他们认为不仅可口而且有吸引力的食物。
Andrew Huberman:
安德鲁·休伯曼：
If you want to learn more about food reward and food reinforcement, because it turns out those are slightly different things, there's a wonderful review written by Ivan de Araujo.
如果你想了解更多关于食物奖励和食物强化的知识，因为事实证明它们略有不同，Ivan de Araujo 写了一篇精彩的评论。
They have a middle author, Mark Schatzker and Dana Small, it's called "Rethinking food reward," and it was published in the Annual Reviews of Psychology.
他们的中间作者是马克·沙茨克（Mark Schatzker）和达纳·斯莫尔（Dana Small），该书名为“重新思考食物奖励”，发表在《心理学年度评论》上。
You can find it very easily online.
您可以在网上轻松找到它。
It was published in 2019, and it's a beautiful deep-dive, although quite accessible to most people, about how different foods and the way that we perceive them impacts our brain and body, and why we like the things we like and how to reshape what we like.
它于 2019 年出版，虽然对大多数人来说都很容易理解，但它是一次精彩的深入探讨，讲述了不同的食物以及我们感知它们的方式如何影响我们的大脑和身体，以及我们为什么喜欢我们喜欢的东西以及如何重塑我们喜欢的东西。
Andrew Huberman:
安德鲁·休伯曼：
Once again, we've done a fairly extensive deep-dive into food and your brain, focusing first on how particular foods and compounds within foods, that are available also through supplementation, can impact immediate and long-term brain health.
我们再次对食物和大脑进行了相当广泛的深入研究，首先关注特定食物和食物中的化合物（也可以通过补充剂获得）如何影响即时和长期的大脑健康。
Came up with a relatively short list of what I would call superfoods, only because there are ample data to support their role in enhancing short- and long-term cognition and neuronal health, and so on.
我列出了一个相对简短的超级食品清单，只是因为有足够的数据支持它们在增强短期和长期认知以及神经元健康等方面的作用。
And we also talked about food preference and why particular tastes and particular events within the gut and particular events within the brain combine to lead us to pursue particular foods and to avoid other foods, and how you can leverage those pathways in order to pursue more of the foods that are going to be good for you and good not just for your brain, but for your overall body health, and to enjoy them along the way.
我们还讨论了食物偏好，以及为什么肠道内的特定口味和特定事件以及大脑内的特定事件结合起来导致我们追求特定食物并避免其他食物，以及如何利用这些途径来追求更多对您有益的食物，不仅对您的大脑有益，而且对您的整体身体健康有益，并在此过程中享受它们。
Andrew Huberman:
安德鲁·休伯曼：
If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please leave us suggestions for future topics and guests you would like us to host, in the comment section on YouTube.
此外，请在 YouTube 的评论部分向我们留下您希望我们主持的未来主题和嘉宾的建议。
As well, please subscribe to the Huberman Lab podcast on Apple and/or Spotify, and on Apple you can leave us up to a five-star review.
另外，请订阅 Apple 和/或 Spotify 上的 Huberman Lab 播客，在 Apple 上您可以给我们留下五星级的评论。
If you're not already following us on Instagram, we are Huberman Lab at Instagram.
如果您还没有在 Instagram 上关注我们，我们是 Instagram 上的 Huberman Lab。
And there I do neuroscience tutorials that sometimes have overlap with the podcast, but often are original content altogether.
我在那里做神经科学教程，有时与播客重叠，但通常都是原创内容。
We are also Huberman Lab on Twitter.
我们也是 Twitter 上的 Huberman Lab。
Another terrific way to support us is by checking out our sponsors that we mentioned at the beginning of the episode.
支持我们的另一个好方法是查看我们在本集开头提到的赞助商。
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。