Optimize & Control Your Brain Chemistry to Improve 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。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are going to discuss your brain chemistry and how to control and optimize your brain chemistry for all aspects of mental health, physical health and performance.
今天我们将讨论您的大脑化学物质，以及如何控制和优化您的大脑化学物质，以实现心理健康、身体健康和表现的各个方面。
Many times before on the Huberman Lab podcast and, frankly, every time I'm a guest on another podcast, I get questions about science and science-based tools for things like enhancing sleep, enhancing focus, enhancing creativity, improving relationships, getting over grief, and on and on, all of which are valid questions and for which there are protocols that are based in science and that work the first time and every time.
之前在 Huberman Lab 播客上很多次，坦率地说，每次我做客另一个播客时，我都会收到有关科学和基于科学的工具的问题，例如增强睡眠、增强注意力、增强创造力、改善人际关系、克服悲伤等等，所有这些都是有效的问题，并且有基于科学的协议，并且第一次和每次都有效。
Andrew Huberman:
安德鲁·休伯曼：
However, far more important than knowing a protocol is understanding why a given protocol works.
然而，比了解协议更重要的是理解给定协议的工作原理。
That's why I'm always hammering on mechanism and explaining the cells and circuits and chemicals at least to some detail so that people can understand not just what to do but why it works and therefore how to change a protocol as their life circumstances change or as goals change.
这就是为什么我总是致力于研究机制，至少在一些细节上解释细胞、电路和化学物质，以便人们不仅能理解该做什么，还能理解它为什么有效，以及如何随着生活环境的变化或目标的变化而改变方案。
Andrew Huberman:
安德鲁·休伯曼：
Now today, we are going to go even a layer deeper.
今天，我们将更深入地探讨这一点。
We're going to explore the foundations of your biology in your brain and body that allow any protocol to work because as it turns out, all of the protocols out there, whether or not it's a breathing protocol or a supplement or a prescription drug or an exercise routine, they all tap into and leverage a core set of just a few biological mechanisms.
我们将探索大脑和身体中允许任何方案发挥作用的生物学基础，因为事实证明，所有方案，无论是呼吸方案、补充剂、处方药还是日常锻炼，它们都利用了一组核心的生物机制。
That's right.
这是正确的。
Beneath everything you are able to do and feel, and indeed beneath every protocol that allows you to change for the better and optimize your mental health, physical health and performance, there's just a small subset of chemicals that you're leveraging toward that change.
在你能够做和感受到的一切之下，事实上，在每一个能让你变得更好并优化你的心理健康、身体健康和表现的协议之下，你都可以利用一小部分化学物质来实现这一改变。
So today we are going to talk about the four major pillars of neurochemistry that allow you to, for instance, be focused when you want to focus, that allow you to relax when you need to relax and de-stress, that allow you to optimize your sleep, that allow you to optimize your exercise routine or to work through a pain point in relationship or in career or in your relationship to yourself.
因此，今天我们将讨论神经化学的四大支柱，例如，它们可以让你在想要集中注意力时集中注意力，让你在需要放松和减压时放松，让你优化你的睡眠，让你优化你的锻炼习惯，或者解决人际关系、职业或与自己关系中的痛点。
Andrew Huberman:
安德鲁·休伯曼：
So what I can say for sure is that by the end of this episode, you'll have a much richer understanding about how your brain and nervous system and indeed your entire body work, and you'll have a much firmer understanding as to which protocols and tools to reach for given your particular goals in the moment, in the day, across the week, across the month, across the year, and indeed across your entire lifespan.
因此，我可以肯定地说，在本集结束时，您将对您的大脑和神经系统乃至整个身体的工作方式有更丰富的了解，并且您将更坚定地了解根据您当前、一天、一周、一个月、一年甚至整个生命周期的特定目标，要达到哪些协议和工具。
Andrew Huberman:
安德鲁·休伯曼：
So what we're really going for today are principles, deeper understanding of why any given protocol works, and we are also going to discuss specific protocols.
因此，我们今天真正要讨论的是原则，更深入地理解任何给定协议为何起作用，并且我们还将讨论特定协议。
Some of those protocols I've discussed on previous episodes of the Huberman Lab podcast, but I must say many of the protocols and tools that I will discuss are brand new and based on research that I have not discussed at all, simply because the research papers came out only recently or these are papers that I only recently unearthed.
我在 Huberman 实验室播客的前几集中讨论了其中一些协议，但我必须说，我将讨论的许多协议和工具都是全新的，并且基于我根本没有讨论过的研究，仅仅是因为研究论文最近才发表，或者这些是我最近才发现的论文。
In fact, I'm going to share with you two recent studies in a moment that are exceedingly important for optimizing your sleep.
事实上，我稍后将与您分享两项最近的研究，它们对于优化您的睡眠非常重要。
And these are studies that, again, I've never discussed in any episode on sleep or on any other podcast.
再说一次，我从未在任何关于睡眠的节目或任何其他播客中讨论过这些研究。
So by the end of today's episode, you're going to have far more knowledge about your biology and psychology than you did at the start, and you'll be armed with many more tools and most importantly principles, so that you can navigate not just the tools presented on this podcast, but in the vast landscape of tools that are out there for mental health, physical health, and performance.
因此，到今天的节目结束时，您将比一开始获得更多关于生物学和心理学的知识，并且您将拥有更多的工具和最重要的原理，这样您不仅可以使用本播客中提供的工具，还可以使用用于心理健康、身体健康和表现的大量工具。
Andrew Huberman:
安德鲁·休伯曼：
The Huberman Lab podcast is proud to announce that we've partnered with Momentous supplements.
Huberman Lab 播客自豪地宣布我们已与 Momentous 补充剂合作。
We've done that for several reasons.
我们这样做有几个原因。
First of all, the quality of their supplements is exceedingly high.
首先，他们的补品质量非常高。
Second of all, we wanted to have a location where you could find all of the supplements discussed on the Huberman Lab podcast in one easy defined place.
其次，我们希望有一个位置，您可以在一个易于定义的位置找到 Huberman Lab 播客上讨论的所有补充品。
You can now find that place at livemomentous.com/huberman.
您现在可以在 livemomentous.com/huberman 找到该地点。
In addition, Momentous supplements ship internationally, something that a lot of other supplement companies simply do not do.
此外，Momentous 补充剂在全球范围内发货，这是许多其他补充剂公司根本不做的事情。
So that's terrific whether or not you live in the U.S. or you live abroad.
因此，无论您居住在美国还是居住在国外，这都很棒。
Andrew Huberman:
安德鲁·休伯曼：
Right now, not all of the supplements that we discuss on the Huberman Lab podcast are listed, but that catalog of supplements is being expanded very rapidly, and a good number of them that we've talked about, some of the more prominent ones for sleep and focus and other aspects of mental and physical health, are already there.
目前，我们在 Huberman Lab 播客上讨论的补充剂并未全部列出，但补充剂目录正在迅速扩大，我们讨论过的很多补充剂，其中一些针对睡眠和注意力以及精神和身体健康其他方面的更重要的补充剂，已经在那里了。
Again, you can find them at livemomentous.com/huberman.
同样，您可以在 livemomentous.com/huberman 找到它们。
Andrew Huberman:
安德鲁·休伯曼：
Every so often I come across a study or set of studies that I get so excited about that I start telling everybody in my immediate life, and I insist on also sharing it with you, the listeners of this podcast, because I find the information to be so incredibly interesting and actionable.
我经常会遇到一项或一组研究，让我感到非常兴奋，以至于我开始告诉我眼前生活中的每个人，并且我坚持也与你们（这个播客的听众）分享，因为我发现这些信息非常有趣且可操作。
The two studies that I'm going to discuss both relate to sleep and sleep states and how to access better sleep.
我要讨论的两项研究都与睡眠和睡眠状态以及如何获得更好的睡眠有关。
The first one was published in the journal Cell Reports, Cell Press journal, excellent journal, and the title of this paper is "Rapid and reversible control of human metabolism by individual sleep states." We will provide a link to the study in the show captions.
第一篇发表在Cell Reports杂志上，Cell Press期刊，优秀期刊，论文题目是“Rapid and reversible control of humanMetabolism by individual sleep states”。我们将在节目标题中提供该研究的链接。
The first author is Nora Nowak, N-O-W-A-K.
第一作者是诺拉·诺瓦克 (Nora Nowak)，N-O-W-A-K。
Andrew Huberman:
安德鲁·休伯曼：
And basically what they did is they measured the different forms of metabolism that occur while humans sleep.
基本上，他们所做的是测量人类睡眠时发生的不同形式的新陈代谢。
As far as I know, this is one of the first studies of this kind.
据我所知，这是此类研究中最早的一项。
There are many studies of metabolism.
关于新陈代谢的研究有很多。
There are many studies of sleep.
关于睡眠的研究有很多。
This study focused on how different states of sleep, such as rapid eye movement sleep, which is associated with dreaming and high emotional content dreams versus slow wave sleep, which tends to be more focused on physical repair of the body, more mundane dreams, how those different states of mind during sleep relate to different aspects of metabolism, and what they found was absolutely fascinating.
这项研究的重点是不同的睡眠状态，例如快速眼动睡眠，它与做梦和高情绪含量的梦有关，而慢波睡眠则更注重身体的身体修复，更平凡的梦，睡眠期间的不同心理状态如何与新陈代谢的不同方面相关，以及他们的发现绝对令人着迷。
Andrew Huberman:
安德鲁·休伯曼：
First of all, they found that sleep states regulate more than 50%, half of all the metabolite features detected in human breath.
首先，他们发现睡眠状态调节超过 50%，即人类呼吸中检测到的所有代谢特征的一半。
What does that mean?
这意味着什么？
Well, it turns out that you can figure out what humans are metabolizing, in particular, more lipids or more carbohydrate, whether or not they're relying more on glucose metabolism, based on the contents of their breath.
事实证明，你可以根据呼吸的内容弄清楚人类正在代谢什么，特别是更多的脂质或更多的碳水化合物，无论他们是否更多地依赖葡萄糖代谢。
This is true during waking and during sleep, and this is what allowed them to do these incredible measurements of what's being metabolized during sleep.
在清醒和睡眠期间都是如此，这使得他们能够对睡眠期间的新陈代谢进行这些令人难以置信的测量。
They measured close to 2,000 metabolites in breath every 10 seconds across the entire night's sleep.
他们在整个晚上的睡眠中每 10 秒测量一次呼吸中近 2,000 种代谢物。
And what they found was that there are major pathways related to lipid metabolism, fat metabolism, or to carbohydrate metabolism or other forms of metabolism that are up- or downregulated as human beings transition between slow wave sleep, rapid eye movement sleep, and waking.
他们发现，当人类在慢波睡眠、快速眼动睡眠和清醒之间过渡时，与脂质代谢、脂肪代谢或碳水化合物代谢或其他形式的代谢相关的主要途径会上调或下调。
Andrew Huberman:
安德鲁·休伯曼：
And you might say "Waking?" Well, yes, they also looked as people fell asleep and as they emerged from sleep, and believe it or not, every so often during sleep you wake up, you didn't know this, but you wake up in the middle of the night, you look around and you go back to sleep.
你可能会说“醒了？”嗯，是的，当人们入睡和从睡眠中醒来时，它们也会看起来，不管你信不信，你经常在睡眠中醒来，你不知道这一点，但你在半夜醒来，你环顾四周，然后又回去睡觉。
You're not aware of it because you're still in a rather sleep-like state, although you are awake.
你没有意识到这一点，因为尽管你是醒着的，但你仍然处于类似睡眠的状态。
Andrew Huberman:
安德鲁·休伯曼：
What they found was that sleep and the various states of sleep regulated individual metabolic pathways.
他们发现睡眠和睡眠的各种状态调节个体代谢途径。
They found, for instance, that the switch from sleep to wakefulness reduces fatty acid oxidation.
例如，他们发现从睡眠到清醒的转变会减少脂肪酸氧化。
So that means while you're asleep, you're oxidating more fatty acids, and as you wake up, that becomes less the case.
这意味着当你睡觉时，你会氧化更多的脂肪酸，而当你醒来时，这种情况就会减少。
There's a switch in slow wave sleep that increases fatty acid oxidation.
慢波睡眠中的一个转变会增加脂肪酸的氧化。
Andrew Huberman:
安德鲁·休伯曼：
There's this transition from rapid eye movement sleep to other aspects of sleep that brings about things like the so-called TCA cycle.
从快速眼动睡眠到睡眠其他方面的转变会带来所谓的 TCA 周期之类的东西。
Some of you familiar with metabolism will be familiar with the TCA cycle, the so-called tricarboxylic acid cycle intermediates, that's fancy nerd-speak for specific aspects of metabolism being regulated during this rapid eye movement sleep transition.
一些熟悉新陈代谢的人会熟悉 TCA 循环，即所谓的三羧酸循环中间体，这是一个奇特的书呆子说法，用于描述在快速眼动睡眠过渡过程中受到调节的新陈代谢的特定方面。
Andrew Huberman:
安德鲁·休伯曼：
What does all this mean and how is this actionable?
这一切意味着什么？这如何可行？
Well, on many episodes of the Huberman Lab podcast, such as the "Master Sleep" episode and the episode that we're going into in further depth today, we're going to talk about sleep and how to optimize sleep.
好吧，在 Huberman Lab 播客的许多剧集中，例如“睡眠大师”剧集和我们今天要深入探讨的剧集，我们将讨论睡眠以及如何优化睡眠。
It's been thought of but not really tamped down that quality and depth of sleep and duration of sleep is important for metabolism during the daytime.
睡眠质量、深度以及睡眠持续时间对于白天的新陈代谢很重要，这一点已经被人们所认识，但并未得到真正的重视。
And indeed, that's the case if people are sleep-deprived or they're not sleeping enough, things like glucose metabolism, et cetera get really disrupted during the daytime.
事实上，如果人们睡眠不足或睡眠不足，葡萄糖代谢等在白天就会受到真正的干扰。
But what this current study shows is that the metabolism that you experience during sleep, or to be more specific, that range of different types of metabolism that you experience during sleep may serve to tune up or to ensure that the specific aspects of metabolism that you require during wakefulness are working properly.
但目前的研究表明，您在睡眠期间经历的新陈代谢，或者更具体地说，您在睡眠期间经历的一系列不同类型的新陈代谢可能有助于调整或确保您在清醒期间所需的新陈代谢的特定方面正常工作。
Andrew Huberman:
安德鲁·休伯曼：
In addition to that, this study clearly shows that getting enough sleep allows you to transition through all the various forms of metabolism and use all those different forms of metabolites during sleep in a way that's immensely beneficial for the systems of your brain and body.
除此之外，这项研究清楚地表明，获得充足的睡眠可以让您过渡各种形式的新陈代谢，并在睡眠期间使用所有这些不同形式的代谢物，这对您的大脑和身体系统非常有益。
So the take-home message here is that, as the authors state, sleep and experiencing the different states of sleep, slow wave sleep early in the night predominantly plus rapid eye movement sleep toward the end of the night, is extremely important for optimizing metabolic circuits for human performance and health.
因此，这里要传达的信息是，正如作者所说，睡眠和体验不同的睡眠状态（主要是早晚的慢波睡眠加上晚间的快速眼动睡眠）对于优化人体表现和健康的代谢循环极其重要。
Andrew Huberman:
安德鲁·休伯曼：
In other words, by not getting sufficient duration sleep, you're not allowing your body and brain to transition through all the different aspects of fuel utilization, and you're not teaching your brain and body how to use similar types of fuels during wakefulness.
换句话说，如果没有获得足够的睡眠时间，你就无法让你的身体和大脑在燃料利用的所有不同方面进行转换，并且你也不会教你的大脑和身体如何在清醒时使用类似类型的燃料。
So again, all of this points to the fact that we need to be getting sufficient quality and duration of sleep.
再次强调，所有这些都表明我们需要获得足够的睡眠质量和持续时间。
Andrew Huberman:
安德鲁·休伯曼：
So if you're sleep-deprived even by an hour or so, you're going to get far less rapid eye movement sleep because rapid eye movement sleep is what occurs toward the end of a sleep night.
因此，如果您睡眠不足，即使是一个小时左右，您的快速眼动睡眠也会大大减少，因为快速眼动睡眠是在睡眠之夜结束时发生的。
During the early part of the night, far more slow wave sleep.
在晚上的早些时候，慢波睡眠要多得多。
In getting less rapid eye movement sleep, we know it makes you more emotionally labile, but now we know it's also going to alter certain forms of glucose metabolism during the night and during wakefulness.
我们知道，快速动眼睡眠会降低您的情绪，但现在我们知道，它还会改变夜间和清醒期间某些形式的葡萄糖代谢。
Andrew Huberman:
安德鲁·休伯曼：
So that all underscores the need to get sleep.
所以这一切都强调了睡眠的必要性。
But then the question is how to get enough sleep and how to make sure you get into all these different sleep states, and this is particularly important for you so-called night owls.
但问题是如何获得足够的睡眠以及如何确保您进入所有这些不同的睡眠状态，这对于所谓的夜猫子来说尤其重要。
There's a lot of controversy out there as to whether or not different so-called chronotypes exist.
关于是否存在不同的所谓的时间型存在很多争议。
That is, people who just naturally or genetically want to be an early bird, wake up early and go to bed early.
也就是说，那些天生或基因上想成为早起鸟儿的人，早起早睡。
So these people that wake up at 4 a.m.
所以这些凌晨 4 点起床的人
and would be most comfortable going to bed by 7 or 8 p.m.
晚上 7 点或 8 点睡觉是最舒服的。
or 9 p.m.
或晚上 9 点
Then there are so-called night owls.
还有所谓的夜猫子。
People that would feel best or tend to feel best when they go to sleep at 1 a.m., 2 a.m., even 3 a.m.
在凌晨 1 点、凌晨 2 点甚至凌晨 3 点睡觉时感觉最好或往往感觉最好的人。
and like to wake up later, 8, 9, 10, or even 11 a.m.
喜欢晚点起床，比如早上 8 点、9 点、10 点甚至 11 点。
or noon.
或中午。
Andrew Huberman:
安德鲁·休伯曼：
And then, of course, most people go to sleep somewhere between 10 p.m.
当然，大多数人都会在晚上 10 点到晚上 10 点之间睡觉。
and midnight and wake up somewhere between 5 a.m.
午夜和凌晨 5 点之间醒来
and 7 a.m., or I suppose more typically 6 a.m.
和早上 7 点，或者我想更典型的是早上 6 点。
and 8 a.m.
和上午 8 点
Now whether or not real chronotypes exist or whether or not people simply select schedules for sleep and wakefulness that they like because of their social schedules or the activities they enjoy — for instance, some people like to really go out, they like to go out dancing or hear music or spend time in venues that are only open late at night and don't even open until noon or after.
现在，无论是否存在真正的时间类型，也无论人们是否只是因为他们的社交时间表或他们喜欢的活动而选择他们喜欢的睡眠和清醒时间表——例如，有些人喜欢真正出去，他们喜欢出去跳舞或听音乐，或者在只在深夜开放甚至中午或之后才开放的场所消磨时间。
Andrew Huberman:
安德鲁·休伯曼：
Other people like myself rarely go out at night, but I like to get up early.
像我这样的其他人很少晚上出去，但我喜欢早起。
I like to exercise, I like to see the sunrise, et cetera.
我喜欢运动，喜欢看日出等等。
So I don't know if I'm a morning person or an evening person, I just know the things I enjoy tend to happen in the early part of the day, and the things that I don't enjoy quite as much tend to happen late at night.
所以我不知道我是一个早起的人还是一个晚上的人，我只知道我喜欢的事情往往发生在一天的早些时候，而我不太喜欢的事情往往发生在深夜。
Regardless of whether or not there are real genetic propensity to be a night owl or an early bird or a sort of typical person right there in the middle, it's very important that people have some control over their sleep schedule, and even more important that people are able to get sufficient amount of REM sleep and slow wave sleep for many reasons, but including the reasons I discussed in the previous study related to metabolism.
不管是否有真正的遗传倾向成为夜猫子、早起的鸟儿或中间的典型人，人们对自己的睡眠时间表有一定的控制是非常重要的，更重要的是人们能够获得足够的快速眼动睡眠和慢波睡眠，原因有很多，但包括我在之前的研究中讨论的与新陈代谢相关的原因。
Andrew Huberman:
安德鲁·休伯曼：
I'm very excited therefore about a study that came out in Sleep Medicine.
因此，我对《睡眠医学》中发表的一项研究感到非常兴奋。
This was a few years ago, but somehow I missed this one.
这是几年前的事了，但不知何故我错过了这一点。
It was published in 2019, and the title of this article is "Resetting the late timing of 'night owls' has a positive impact on mental health, physical health and performance." This is a study done in humans focusing specifically on people that like to stay up late and sleep in, but who desire to be able to get up and feel alert in order to go to work or study and they want to go to sleep a bit earlier.
发表于2019年，文章标题是《重置‘夜猫子’迟到时间对心理健康、身体健康和表现有积极影响》。这是一项针对人类进行的研究，特别关注那些喜欢熬夜和睡懒觉的人，但他们希望能够起床并保持警觉，以便去工作或学习，并且他们想早点睡觉。
And so there are a lot of questions embedded in this study, in particular, whether or not people can actually shift their schedule by a few hours or more.
因此，这项研究中存在很多问题，特别是人们是否真的可以将日程安排调整几个小时或更长时间。
Some people out there contend that if you're a night owl that's just going to be impossible or very, very challenging to do.
有些人认为，如果你是夜猫子，那么这是不可能的，或者是非常非常具有挑战性的。
Turns out it's not impossible and it's not even that challenging to do, provided you do the right things.
事实证明，这并非不可能，而且只要你做正确的事情，这甚至不是那么具有挑战性。
Just a brief overview of the study and then I'll give you the key takeaways.
只是对这项研究进行简要概述，然后我将向您提供关键要点。
Andrew Huberman:
安德鲁·休伯曼：
It was a randomized control trial.
这是一项随机对照试验。
It involved a number of different people, both male and female, and what they did was they used nonpharmacological, practical interventions in a real-world setting.
它涉及许多不同的人，包括男性和女性，他们所做的是在现实世界中使用非药物的实际干预措施。
Here I'm paraphrasing, they used targeted light exposure.
我在这里解释一下，他们使用了有针对性的曝光。
They used consistent sleep-wake times, they used fixed meal times, caffeine intake, and exercise.
他们采用一致的睡眠-觉醒时间、固定的进餐时间、咖啡因摄入量和运动。
And this is one of the reasons I love this study so much, because I've done episodes where I've talked about temperature, exercise, feeding, and most importantly, light exposure as a way to control and shift your sleep-wake cycles, your so-called circadian timing and entrainment.
这是我非常喜欢这项研究的原因之一，因为我在一些剧集中谈到了温度、运动、喂养，最重要的是，光照是控制和改变睡眠-觉醒周期的一种方式，即所谓的昼夜节律时间和夹带。
Andrew Huberman:
安德鲁·休伯曼：
What did they find?
他们发现了什么？
Well, they found "significant improvements in terms of mood," so, far less depression and stress subjectively measured, "as well as improved cognitive performance" that was objectively measured.
嗯，他们发现“情绪方面有显着改善”，因此，主观测量的抑郁和压力要少得多，客观测量的“认知能力也得到改善”。
So improved reaction times; improved physical grip strength, which is actually a measure not just of strength per se, but also of nervous system function; and a number of things that people could do in order to optimize their morning hours even though they were night owls previously.
因此提高了反应时间；提高身体握力，这实际上不仅是力量本身的衡量标准，也是神经系统功能的衡量标准；以及人们可以做的一些事情，以优化他们早上的时间，即使他们以前是夜猫子。
Andrew Huberman:
安德鲁·休伯曼：
What did they have people do?
他们让人做什么？
Well, I'm going to list this off in sort of rapid-fire succession.
好吧，我将快速连续地列出这一点。
Then we'll provide a link to the study if you want to learn more.
如果您想了解更多信息，我们将提供该研究的链接。
First of all, they told participants to try and wake up two to three hours before their typical wake-up time, two to three hours.
首先，他们告诉参与者尝试比典型的起床时间（两到三个小时）早两到三个小时起床。
That seems brutal to me and probably seems brutal to you if you're somebody who typically wakes up at 10 a.m., to try and get up at 8 or even 7 a.m.
这对我来说似乎很残酷，如果你是一个通常在上午 10 点起床、尝试在早上 8 点甚至 7 点起床的人，那么这对你来说可能也很残酷。
consistently.
始终如一。
But they were also asked to maximize at outdoor light exposure during the mornings for reasons that if you've listened to this podcast before, if you've heard me talk about before, you know that I'm constantly talking about ...
但他们也被要求在早上最大限度地暴露在户外光线下，原因是如果你以前听过这个播客，如果你以前听过我谈论过，你就会知道我一直在谈论......
I'll probably go into the grave shouting, "Please get as much light exposure from sunlight early in the day as possible because it sets in motion a huge number of things that are beneficial for your mental health and physical health, including dopamine production, timing, melatonin production correctly, reducing cortisol peaks late in the day," et cetera, et cetera.
我可能会在走进坟墓时大喊：“请在一天的早些时候尽可能多地接触阳光，因为它会启动大量对你的心理健康和身体健康有益的事情，包括多巴胺的产生、时间安排、褪黑激素的正确产生、减少一天中晚些时候皮质醇的峰值，”等等。
Andrew Huberman:
安德鲁·休伯曼：
So they ask them to get a lot of outdoor light exposure.
所以他们要求他们多接触户外光线。
They didn't give them a specific amount, but they said, maximize outdoor light exposure during the mornings, the time before noon, and again, they had them waking up two to three hours before their habitual wake-up time.
他们没有给他们具体的数量，但他们说，在早上、中午之前的时间里最大限度地暴露在户外光线下，并再次让他们在习惯起床时间前两到三个小时醒来。
They were also told, and this is very important if you're going to shift your schedule earlier, to try and keep sleep-wake times fixed between their workday and their weekends.
他们还被告知，如果你想提前调整你的日程安排，尝试保持工作日和周末之间的睡眠-觉醒时间固定，这一点非常重要。
So not sleeping in on the weekends or not having any sleep-in days, regardless of how well they slept the night before.
因此，无论前一天晚上睡得有多好，周末都不要睡懒觉，也不要在任何日子里睡懒觉。
How fixed?
怎么固定？
Within 15 to 30 minutes of their predesignated time.
在预定时间的 15 到 30 分钟内。
So if they were waking up at 7:00 one day, they set their alarm and they made sure they got out of bed at 7:00 every day, plus or minus 30 minutes, but never later than 7:30, never earlier than 6:30.
因此，如果他们有一天在 7:00 起床，他们就会设置闹钟，并确保每天 7:00 起床，正负 30 分钟，但绝不会晚于 7:30，绝不会早于 6:30。
Andrew Huberman:
安德鲁·休伯曼：
Participants were also asked to try and go to sleep two to three hours before their habitual bedtime.
参与者还被要求尝试在习惯就寝时间前两到三个小时入睡。
So again, these are people that want to stay up late, like 11 p.m.
再说一次，这些人想要熬夜，比如晚上 11 点。
perhaps, but even as late as 1 a.m.
也许吧，但甚至会晚到凌晨 1 点。
or 2 a.m.
或凌晨 2 点
and now they are asked to go to sleep two to three hours before the habitual bedtime and to wake up two to three hours earlier, as I mentioned earlier.
现在，正如我之前提到的，他们被要求比习惯性就寝时间提前两到三个小时入睡，并提前两到三个小时起床。
Andrew Huberman:
安德鲁·休伯曼：
They were also told, and I love this because it fits with many of the things we've talked about on this podcast before, to try and limit light exposure during the evenings, dim the lights, or limit altogether artificial lights.
他们还被告知，我喜欢这个，因为它符合我们之前在这个播客上讨论过的许多事情，尝试限制晚上的光照，调暗灯光，或者完全限制人造光。
Lot of reasons for that.
有很多原因。
I covered that in the "Master Sleep" episode.
我在“睡眠大师”一集中对此进行了介绍。
I covered that in the optimized health using light episode.
我在使用光事件优化健康状况中介绍了这一点。
You can find those at hubermanlab.com.
您可以在 hubermanlab.com 上找到这些内容。
They're asking them to do that here, and they ask participants to keep a regular schedule for their daily meals — not eating on the hour, consistently at 9 a.m., noon, 3 p.m.
他们要求参与者在这里这样做，并要求参与者保持每日膳食的规律——不要按时吃饭，始终在上午 9 点、中午、下午 3 点吃饭。
exactly, but within, again, about 15 to 30 minutes.
准确地说，但还是在 15 到 30 分钟内。
They're always eating at the same times.
他们总是在同一时间吃饭。
That was also important, and again, that's because we have these so-called food-entrained circadian clocks.
这也很重要，因为我们有这些所谓的食物驱动的生物钟。
When you eat tells your body when to be alert, and when you're not eating, when to be asleep.
当你吃东西的时候，告诉你的身体什么时候该保持警惕，什么时候不吃东西，什么时候该睡觉。
They were told to not drink any caffeine after 3 p.m.
他们被告知下午 3 点后不要喝任何含咖啡因的饮料。
in the afternoon.
下午。
Another theme that we've talked about on this podcast.
我们在此播客中讨论的另一个主题。
Andrew Huberman:
安德鲁·休伯曼：
They were also told not to take naps after 4 p.m.
他们还被告知下午 4 点后不要小睡。
Naps are an interesting feature of the sleep-wake cycle.
小睡是睡眠-觉醒周期的一个有趣特征。
To be very brief about this and to pull from the episode that I did with world sleep expert from University of California, Berkeley, Matt Walker, naps are great for many people, but don't nap if it interferes with your nighttime sleep.
简而言之，从我与加州大学伯克利分校世界睡眠专家马特·沃克一起做的一集来看，小睡对很多人来说都是很好的，但如果小睡干扰了你的夜间睡眠，就不要小睡。
And in this study, they told them don't nap after 4 p.m., and if you are a napper, don't nap for more than 90 minutes.
在这项研究中，他们告诉他们下午 4 点后不要小睡，如果你喜欢小睡，小睡时间不要超过 90 分钟。
Ten-minute naps are fine, 20-minute naps are fine, zero-minute naps are fine, but don't nap for more than 90 minutes, and don't nap after 4 p.m.
小睡十分钟可以，小睡20分钟可以，小睡零分钟也可以，但小睡不要超过90分钟，下午4点后也不要小睡。
Andrew Huberman:
安德鲁·休伯曼：
And to exercise during the morning.
并在早上锻炼身体。
Now this one can be a bit controversial because I know a lot of the PTs out there and a lot of the online gym rats and people who — and runners too, for that matter — will say, "Well, according to body temperature and research, it's best to exercise in the afternoon." Look, it's better to exercise sometime as opposed to no time.
现在这个可能有点争议，因为我知道很多 PT 和很多网上健身爱好者以及跑步者都会说，“嗯，根据体温和研究，最好在下午锻炼。”听着，有时锻炼比没有时间锻炼要好。
But if you're focused on how to shift your schedule earlier, meaning get up earlier and go to sleep earlier, this study had people exercise in the early part of the day, certainly before 2 p.m.
但如果你关注的是如何更早地改变你的日程安排，即早起早睡，这项研究让人们在一天的早些时候锻炼，当然是下午 2 点之前。
and ideally before noon.
最好在中午之前。
So again, this is a really important study because it combines a lot of different variables to arrive at this very impressive shift where people can get up two to three hours earlier and then pretty consistently and reflexively start going to bed two to three hours earlier, feeling more alert during the day.
再说一遍，这是一项非常重要的研究，因为它结合了许多不同的变量来实现这一令人印象深刻的转变，人们可以提前两到三个小时起床，然后相当一致地、条件反射地提前两到三个小时开始睡觉，在白天感觉更加警觉。
Again, improvements in cognitive performance, mood and physical performance, grip strength, et cetera.
同样，认知表现、情绪和身体表现、握力等方面的改善。
Andrew Huberman:
安德鲁·休伯曼：
Very few studies are able to or are willing to tackle so many variables and combine them in one study.
很少有研究能够或愿意解决如此多的变量并将它们合并到一项研究中。
This paper I think does a marvelous job of doing this and is incorporating things that individually each have some support for them in animal studies and previous human studies, but as far as I know this is one of the few studies that really combines all these different features in one place.
我认为这篇论文在这方面做得非常出色，并且融合了在动物研究和之前的人类研究中各自有一些支持的东西，但据我所知，这是真正将所有这些不同特征结合在一个地方的少数研究之一。
Eating times, keeping those consistent, getting maximal sunlight exposure earlier in the day, getting up at a consistent time, going to sleep at a consistent time, and on and on.
吃饭时间，保持一致，在一天中早些时候获得最大的阳光照射，在一致的时间起床，在一致的时间睡觉，等等。
Andrew Huberman:
安德鲁·休伯曼：
It's a really marvelous study for that reason.
因此，这确实是一项了不起的研究。
And I think for any of you that are night owls and any of you that want to reinforce your early waking and early-to-bed times, and I think for most all of you who fall into that general middle category of tend to go to sleep somewhere between 10 p.m.
我认为对于夜猫子和想要加强早起早睡时间的人来说，我认为对于大多数属于中间类别的人来说，倾向于在晚上 10 点到晚上 10 点之间入睡。
and midnight, because that's most people and tend to wake up, sometime between 6 a.m.
和午夜，因为这是大多数人通常会在早上 6 点到凌晨 6 点之间的某个时间醒来。
and 8 a.m.
和上午 8 点
Well, maybe you want to become more of an early riser, or maybe you're going to travel, or the seasons are changing and you want to shift your time, or you have a new job, et cetera, or something that's actually very common in terms of relationship struggle, you want to match your wake-sleep times or maybe you want to offset your wake-sleep times from a significant other.
好吧，也许你想成为一个早起的人，或者你要去旅行，或者季节在变化，你想改变你的时间，或者你有一份新工作，等等，或者在关系斗争方面实际上很常见的事情，你想要匹配你的起床时间，或者你想抵消你的起床时间与重要的其他人的起床时间。
These sorts of approaches that I described here and that are supported by the data in this paper are absolutely powerful and science supported, and I'm certain that if you were to apply them that you would see essentially the same effects that were observed here.
我在这里描述的这些方法以及本文数据支持的方法绝对强大且有科学支持，我确信如果您应用它们，您会看到与这里观察到的基本相同的效果。
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。
Let's talk about how to optimize and indeed how to control your brain chemistry for a sake of health and performance.
让我们谈谈如何优化以及如何控制大脑化学物质以保证健康和表现。
Andrew Huberman:
安德鲁·休伯曼：
Now, in order to do that, we all need to be on the same page about some basic facts.
现在，为了做到这一点，我们都需要在一些基本事实上达成共识。
Some of those basic facts involve learning some basic biology, and I promise that even if you don't have a biology or chemistry background, everything I'm about to say should be accessible and clear to you.
其中一些基本事实涉及学习一些基础生物学，我保证即使您没有生物学或化学背景，我要说的所有内容都应该对您来说是容易理解和清楚的。
The important thing to know is that your brain and your spinal cord and the rest of your so-called nervous system control all the organs of your body and that all the organs of your body feed back, meaning they communicate through chemicals and other means to your nervous system.
重要的是要知道，您的大脑、脊髓以及所谓的神经系统的其余部分控制着您身体的所有器官，并且您身体的所有器官都进行反馈，这意味着它们通过化学物质和其他方式与您的神经系统进行交流。
Andrew Huberman:
安德鲁·休伯曼：
Now, your nervous system plays a particularly important role in generating everything from sleep to wakefulness, creativity, stress, calm, et cetera by way of a particular type of cell-cell interaction, and that's called synaptic communication.
现在，您的神经系统通过特定类型的细胞间相互作用（称为突触通讯）在产生从睡眠到觉醒、创造力、压力、平静等一切事物方面发挥着特别重要的作用。
What is synaptic communication?
什么是突触通讯？
Andrew Huberman:
安德鲁·休伯曼：
Well, in order to understand that, let's dial back a little bit further and try and understand for a moment what makes up your nervous system.
好吧，为了理解这一点，让我们稍微回拨一下，尝试了解一下神经系统的组成部分。
In its simplest form, your nervous system is made of nerve cells that we call neurons.
最简单的形式是，您的神经系统由我们称为神经元的神经细胞组成。
Neurons communicate with one another through chemicals.
神经元通过化学物质相互交流。
They release certain chemicals that make other neurons more or less likely to be electrically active.
它们释放某些化学物质，使其他神经元或多或少可能处于电活动状态。
What do we mean by electrically active?
电活性是什么意思？
We mean as it sounds, electricity passing down through cells and then literally causing electricity in other cells.
我们的意思是，顾名思义，电流穿过细胞，然后在其他细胞中产生电流。
Andrew Huberman:
安德鲁·休伯曼：
The simplest way to think about this is maybe when you were a kid or maybe even still now, you would wear socks and you'd shuffle along the floor to generate some static electricity and then you'd touch someone, and you'd shock them with your finger.
最简单的思考方式是，当你还是个孩子的时候，甚至现在，你会穿着袜子，在地板上拖着脚走，产生一些静电，然后你会触摸某人，然后用手指电击他们。
I'm a younger brother, so I'd occasionally do that to my sister.
我是弟弟，所以偶尔也会对妹妹这么做。
I had friends, we would do that to one another.
我有朋友，我们会互相这样做。
I know it's kind of silly and childish, yet it illustrates the principle that we can generate electricity and pass electricity to other beings, or, in the case of neurons, from one neuron to the next.
我知道这有点愚蠢和幼稚，但它说明了我们可以发电并将电力传递给其他生物的原理，或者，就神经元而言，可以从一个神经元传递到下一个神经元。
Andrew Huberman:
安德鲁·休伯曼：
The way neurons do that is that in between the neurons there are little spaces.
神经元这样做的方式是在神经元之间几乎没有空间。
Those little spaces are called synapses, and neurons literally vomit, well, they don't literally vomit, but they release little packets of so-called transmitter chemical into that space we call a synapse.
这些小空间被称为突触，神经元确实会呕吐，好吧，它们实际上并没有呕吐，但它们会向我们称为突触的空间释放所谓的化学递质小包。
It travels across the synapse, it attaches to the cell on the other side, the other neuron, and then depending on what that chemical is, it either makes that next neuron more electrically active or less electrically active, so-called excitation.
它穿过突触，附着在另一侧的细胞上，即另一个神经元上，然后根据化学物质是什么，它要么使下一个神经元电活性更强，要么电活性更低，即所谓的激发。
It either excites the next neuron to be electrically active also, or it inhibits, it prevents the next neuron from being electrically active.
它要么激发下一个神经元也处于电活动状态，要么抑制、防止下一个神经元处于电活动状态。
Andrew Huberman:
安德鲁·休伯曼：
So again, very simply, we have nerve cells.
再说一次，非常简单，我们有神经细胞。
They communicate with one another through electricity and chemicals that inspire that electricity.
它们通过电力和激发电力的化学物质相互交流。
And the little gaps between neurons are called synapses.
神经元之间的小间隙称为突触。
If you can understand that, I'm certain you can make it through the rest of the episode and that you will get all the depth and important detail that you need to know.
如果您能理解这一点，我确信您可以完成本集的其余部分，并且您将获得您需要了解的所有深度和重要细节。
Andrew Huberman:
安德鲁·休伯曼：
But I want to go just a little bit further and explain that neurons don't just talk one-to-one.
但我想进一步解释一下，神经元不只是一对一地交谈。
There are trillions of neurons in your nervous system that allow you to be happy, to be in love, to be sad, to be in grief, to remember things, and so on, and what you do at any moment, what you feel and what you think relates to which so-called neural circuits are active.
你的神经系统中有数万亿个神经元，它们让你快乐、恋爱、悲伤、悲伤、记住事情等等，而你任何时刻所做的事情、你的感受和你的想法都与哪些所谓的神经回路活跃有关。
So a lot of times we think about brain areas, and we've all seen these pictures of the brain where someone was in an fMRI scanner or they were in a brain scanner of some sort, and they saw a picture of something, and a certain area of the brain "lights up," as it's called.
所以很多时候我们都会想到大脑区域，我们都看过这些大脑图片，其中有人在功能磁共振成像扫描仪中，或者他们在某种大脑扫描仪中，他们看到了某物的图片，大脑的某个区域“亮了起来”，正如它所说的那样。
That lighting up of the brain really reflects the activity of hundreds if not thousands, maybe even millions of neurons in that region.
大脑的点亮确实反映了该区域数百甚至数以百万计的神经元的活动。
Andrew Huberman:
安德鲁·休伯曼：
Those images of brain areas lighting up, and indeed talking about brain areas lighting up can be a little bit, or a lot, misleading because in fact no single brain area controls any one single perception or behavior or feeling state.
那些大脑区域亮起的图像，以及实际上谈论大脑区域亮起的图像可能会产生一点或很多误导，因为事实上没有任何一个大脑区域控制任何一种感知、行为或感觉状态。
Rather, we have so-called neural circuits, chains of neurons, chains of specific neurons, that is, that create different states of mind that lead to specific behaviors that lead to specific emotional states.
相反，我们有所谓的神经回路、神经元链、特定神经元链，也就是说，它们创造不同的心理状态，从而导致特定的行为，从而导致特定的情绪状态。
And those neural circuits are made up of lots of different brain areas that light up in particular sequences.
这些神经回路由许多不同的大脑区域组成，这些区域以特定的顺序亮起。
And when I say light up, what I mean is that particular brain areas either excite or prevent the excitation.
当我说“点亮”时，我的意思是特定的大脑区域要么兴奋，要么阻止兴奋。
That is they inhibit other brain areas in a particular sequence.
也就是说，它们以特定的顺序抑制其他大脑区域。
Andrew Huberman:
安德鲁·休伯曼：
Much like keys on a piano played in a particular sequence makes up a particular song, particular brain areas activated or made silent in a particular sequence leads to a particular behavior, like getting up out of a chair, or a particular feeling state, like being particularly happy one day when you wake up or particularly depressed, whether or not that depression is caused by a life event or whether or not it arises spontaneously.
就像按特定顺序弹奏的钢琴键组成一首特定的歌曲一样，以特定顺序激活或静音的特定大脑区域会导致特定的行为，例如从椅子上站起来，或特定的感觉状态，例如有一天醒来时特别高兴或特别沮丧，无论这种抑郁是否是由生活事件引起的，也无论它是否自发产生。
Andrew Huberman:
安德鲁·休伯曼：
So we have neurons, we have synapses, and we have neural circuits.
所以我们有神经元，我们有突触，我们有神经回路。
And vitally important is the fact that which neural circuits are active and which neural circuits are likely to be less active at any given moment depends on two major categories of chemicals.
至关重要的是，在任何给定时刻哪些神经回路活跃以及哪些神经回路可能不太活跃取决于两大类化学物质。
It depends on hormones and it depends on so-called neuromodulators.
它取决于激素，也取决于所谓的神经调节剂。
Now we're mainly going to focus on neuromodulators today because those are the things that if you can learn to control them, and indeed there are tools to control them, then you can control which neural circuits are more likely or less likely to be active in you at any given moment.
现在我们主要关注神经调节剂，因为如果你能学会控制它们，而且确实有工具可以控制它们，那么你就可以控制在任何给定时刻哪些神经回路更有可能或不太可能在你体内活跃。
Andrew Huberman:
安德鲁·休伯曼：
In doing so, you can control whether or not you are going to be alert and focused or deeply asleep.
通过这样做，您可以控制自己是保持警觉、专注还是深度睡眠。
You can control whether or not you are going to be in a creative state or whether or not you're going to be in a state of mind more fit, more capable that is, of doing focused work or math or more so-called linear types of work where there's a correct answer, there's a specific thing to follow, and you're simply going to plug and chug as it were through a particular set of steps in order to accomplish something.
你可以控制自己是否处于创造性状态，或者是否处于更健康、更有能力的心态，即专注于工作或数学或更多所谓的线性类型的工作，其中有正确的答案，有特定的事情要遵循，你只需通过一组特定的步骤即插即用即可完成某件事。
Or, for instance, whether or not you're going to be in a more relaxed and creative state where you're thinking about new ideas or new ideas are just seem to be spontaneously coming to mind.
或者，例如，你是否会处于一种更加放松和富有创造力的状态，在这种状态下你会思考新的想法或新的想法似乎会自发地浮现在脑海中。
Andrew Huberman:
安德鲁·休伯曼：
All of that can be controlled to a considerable extent by leveraging these so-called neuromodulators.
所有这些都可以通过利用这些所谓的神经调节剂在很大程度上进行控制。
What are neuromodulators?
什么是神经调节剂？
Neuromodulators are chemicals that make it likely that certain neural circuits will be active and not others.
神经调节剂是一种化学物质，可以使某些神经回路变得活跃，而其他神经回路则不活跃。
And the four neuromodulators that we're going to talk about today that are of the utmost importance for your goals are dopamine; epinephrine, also called adrenaline; serotonin; and acetylcholine.
我们今天要讨论的四种神经调节剂对您的目标至关重要，它们是多巴胺；肾上腺素，也称为肾上腺素；血清素；和乙酰胆碱。
That's dopamine, epinephrine, serotonin, and acetylcholine.
那是多巴胺、肾上腺素、血清素和乙酰胆碱。
Today I'm going to teach you how each of those different categories of neuromodulators work and the things that you can do to control those neuromodulators.
今天，我将教您每种不同类别的神经调节剂如何工作，以及您可以采取哪些措施来控制这些神经调节剂。
That is, increase them or decrease them through behavioral tools and supplementation in ways that allow you to access the brain and body states that you want at the times that you want.
也就是说，通过行为工具和补充来增加或减少它们，使您能够在您想要的时间进入您想要的大脑和身体状态。
Andrew Huberman:
安德鲁·休伯曼：
Just very quickly, I want to talk about how neuromodulators are able to work regardless of whether or not it's dopamine or serotonin or epinephrine, et cetera.
很快，我想谈谈神经调节剂如何发挥作用，无论它是多巴胺、血清素还是肾上腺素等。
There are many features of how neuromodulators work, but for sake of today's discussion, we only need to focus on two of those features, and those are fast-acting features and longer, slower features or what we call baseline features.
神经调节器的工作原理有很多特征，但为了今天的讨论，我们只需要关注其中两个特征，即快速作用特征和更长、更慢的特征或我们所说的基线特征。
What am I talking about when I say faster or baseline?
当我说更快或基线时我在说什么？
Well, consider that at any given moment, whether or not you're asleep or awake, whether or not it's morning or afternoon or night, you have some amount of dopamine being released in your brain and body, some amount of serotonin, some amount of epinephrine, and some amount of acetylcholine.
好吧，考虑一下在任何特定时刻，无论你是睡着还是醒着，无论是早上、下午还是晚上，你的大脑和身体都会释放一定量的多巴胺、一定量的血清素、一定量的肾上腺素和一定量的乙酰胆碱。
Andrew Huberman:
安德鲁·休伯曼：
It is rarely if ever the case that you have zero dopamine or zero serotonin.
多巴胺或血清素为零的情况很少见。
So often we hear about someone being dopamine depleted, or these days you hear a lot about that anyways, or you'll hear that people's serotonin is bottomed out.
我们经常听说有人多巴胺耗尽，或者最近你听到很多这样的消息，或者你会听说人们的血清素已经触底。
In reality, none of these neuromodulators ever disappear completely, but they tend to be present at different levels or different relative levels.
事实上，这些神经调节剂都不会完全消失，但它们往往以不同的水平或不同的相对水平存在。
Another important thing to point out is that they don't work alone.
另一件需要指出的重要事情是，它们并不是单独工作的。
In fact, as you'll soon learn, dopamine and epinephrine are close cousins that collaborate in terms of creating states of focus and motivation, for instance, or in creating states of energy and the pursuit of particular goals.
事实上，您很快就会了解到，多巴胺和肾上腺素是近亲，它们在创造专注和动力状态方面合作，例如，在创造能量状态和追求特定目标方面。
When I say they're close cousins, what I mean is that they tend to impact some of the same neural circuits, and believe it or not, dopamine and epinephrine are chemically related too.
当我说它们是近亲时，我的意思是它们往往会影响一些相同的神经回路，不管你信不信，多巴胺和肾上腺素在化学上也相关。
I'll just tell you right now that epinephrine is actually derived from dopamine.
我现在就告诉你，肾上腺素实际上是从多巴胺中提取的。
Chemically, epinephrine, that is adrenaline, is made from the molecule dopamine.
从化学角度来说，肾上腺素是由多巴胺分子制成的。
Andrew Huberman:
安德鲁·休伯曼：
Now, dopamine and serotonin can also work together to impact certain circuits in the brain, but in large part, they operate on separate circuits, and acetylcholine, which you'll soon learn is involved in states of focus and can actually open up, it can literally create states in the mind in which your brain is more plastic and able to change and learn more quickly, well, acetylcholine can do that on its own but rarely does it do it on its own.
现在，多巴胺和血清素也可以共同作用，影响大脑中的某些回路，但在很大程度上，它们在不同的回路上运行，而乙酰胆碱，你很快就会了解到，乙酰胆碱与专注状态有关，并且实际上可以打开，它可以在头脑中创造出一种状态，在这种状态下，你的大脑更具可塑性，能够更快地改变和学习，嗯，乙酰胆碱可以单独做到这一点，但很少单独做到这一点。
More typically it gets assistance from some of the other neuromodulators.
更常见的是，它得到一些其他神经调节剂的帮助。
Andrew Huberman:
安德鲁·休伯曼：
Now that might seem like it complicates the picture, but it actually makes the picture far simpler because what we can say for sure is that the fast actions of dopamine, or the fast actions of epinephrine, serotonin, or acetylcholine are actions that occur on the order of seconds or minutes or up to about an hour or so, whereas the slower actions of those neuromodulators tend to occur on the order of hours, days, or even weeks.
现在这看起来可能使情况变得复杂，但它实际上使情况变得简单得多，因为我们可以肯定地说，多巴胺的快速作用，或者肾上腺素、血清素或乙酰胆碱的快速作用是在几秒或几分钟或长达大约一个小时左右发生的作用，而这些神经调节剂的较慢作用往往发生在几小时、几天甚至几周的数量级上。
Andrew Huberman:
安德鲁·休伯曼：
Now, perhaps surprisingly, I'd like to focus on the slow actions of the neuromodulators first because those slow actions of the neuromodulators are happening in you and in me and in everyone right now.
现在，也许令人惊讶的是，我想首先关注神经调节剂的缓慢作用，因为神经调节剂的缓慢作用现在正在你、我和每个人身上发生。
And they set the backdrop, the context in which the various tools to manipulate dopamine, epinephrine, serotonin, or acetylcholine will work.
他们设定了背景，即操纵多巴胺、肾上腺素、血清素或乙酰胆碱的各种工具将发挥作用的背景。
Andrew Huberman:
安德鲁·休伯曼：
What do I mean by the context or the backdrop or the baseline?
我所说的背景、背景或基线是什么意思？
Well, it's fair to say that most people are awake during the daytime and asleep at night.
好吧，公平地说，大多数人白天醒着，晚上睡着。
I do realize that there are people who are going to be doing shift work or they're raising young children or that might have a sick person at home that they're tending to, et cetera, or even have insomnia, they're tending to them.
我确实意识到有些人要轮班工作，或者他们正在抚养小孩，或者家里可能有病人需要他们照顾，等等，甚至有失眠症，他们需要照顾他们。
So schedules of sleep and wakefulness will vary, but in general, everybody, regardless of whether or not you're nocturnal or you're so-called diurnal — you're awake during the day, pretty much everybody follows a schedule in which from zero to nine hours after waking, that is from the time you wake up until about nine hours later, the neuromodulators dopamine and epinephrine tend to be at their highest levels that they will be at any point in the 24-hour period in any period of the day.
因此，睡眠和清醒的时间表会有所不同，但一般来说，每个人，无论您是夜间活动还是所谓的昼夜活动，几乎每个人都遵循这样的时间表：从醒来后的零到九小时，即从您醒来到大约九小时后，神经调节剂多巴胺和肾上腺素往往处于 24 小时内任何时间点的最高水平。一天中的任何时段。
Andrew Huberman:
安德鲁·休伯曼：
So we can call this zero-to-nine-hour period phase one of the day, just for simplicity, and I've referred to this before in a previous episode, but not in this exact context.
因此，为了简单起见，我们可以将这个零到九小时的时间段称为一天中的第一阶段，我之前在上一集中提到过这一点，但不是在这个确切的上下文中。
From nine to about 16 hours is what we would call phase two, and that's when dopamine and epinephrine levels tend to subside a bit compared to the earlier phase one part of the day, and serotonin levels start to increase.
从 9 小时到大约 16 小时是我们所说的第二阶段，此时多巴胺和肾上腺素水平与一天中较早的第一阶段相比略有下降，而血清素水平开始增加。
And then phase three of the 24-hour cycle, which is from about, and again about, these are approximates, from about 17 hours after waking until about 24 hours after waking is-
然后是 24 小时周期的第三阶段，即从大约，再一次大约，这些都是近似值，从醒来后大约 17 小时到醒来后大约 24 小时是-
Andrew Huberman:
安德鲁·休伯曼：
Or is after waking until about 24 hours after waking, is phase three of the day.
或者是醒来后直到醒来后大约24小时，是一天中的第三阶段。
And during that time, there is chaos in terms of which neuromodulators are most present in the brain, and by chaos, what I mean is that during sleep, you have incredible peaks in acetylcholine and drops In acetylcholine, you have incredible peaks in dopamine and drops in dopamine.
在那段时间里，大脑中存在最多的神经调节剂存在混乱，我所说的混乱是指在睡眠期间，乙酰胆碱出现令人难以置信的峰值，而乙酰胆碱下降，多巴胺出现令人难以置信的峰值，多巴胺下降。
You have incredible peaks in serotonin and drops in serotonin.
您的血清素水平会出现令人难以置信的峰值和下降。
Most often you are not going to see much if any release of epinephrine, adrenaline, and that's because epinephrine, also called adrenaline, tends to wake us up and put us into action-mode behaviors, and that's simply not happening during sleep.
大多数情况下，您不会看到太多肾上腺素（肾上腺素）的释放，这是因为肾上腺素（也称为肾上腺素）往往会唤醒我们并使我们进入行动模式行为，而这在睡眠期间根本不会发生。
But for the other three neuromodulators across the night, it's sort of chaos.
但对于整个晚上的其他三个神经调节剂来说，这有点混乱。
You've got peaks and drops, and peaks and drops in different combinations than you would ever see in wakefulness.
你会遇到高峰和下降，以及高峰和下降的不同组合，这些都是你在清醒状态下所见不到的。
And this plays important roles in dreaming and important roles in some of the repetitive functions of sleep.
这在做梦和睡眠的一些重复功能中发挥着重要作用。
Andrew Huberman:
安德鲁·休伯曼：
The point is that during that phase three, the levels of neuromodulators are all over the place, but it's not random, right?
关键是，在第三阶段，神经调节剂的水平到处都是，但这不是随机的，对吧？
I say it's chaos, but it's organized according to the specific repetitive goals of sleep, the specific metabolic roles of sleep, et cetera.
我说这是混乱，但它是根据睡眠的特定重复目标、睡眠的特定代谢作用等组织的。
We're not going to focus too much on phase three today, because phase three of the 24-hour cycle, that 17-to-24-hour period, is one in which you ought to be deeply asleep whether or not you're nocturnal or diurnal, right?
今天我们不会过多关注第三阶段，因为在 24 小时周期的第三阶段，即 17 至 24 小时期间，无论您是夜间还是白天，您都应该深度睡眠，对吧？
Seventeen hours after waking, you ought to be asleep.
醒来十七个小时后，你就该睡觉了。
And there are a lot of episodes of this podcast, and indeed today I started talking about two particular studies related to sleep.
这个播客有很多剧集，事实上，今天我开始谈论两项与睡眠相关的特定研究。
There are a lot of tools to enhance sleep, etcetera.
有很多增强睡眠等的工具。
And, of course, there are things that you can do in the late portion of phase two of the day in order to enhance your transition time into and depth of sleep.
当然，您可以在一天的第二阶段的后期做一些事情，以延长进入睡眠的时间和深度。
Andrew Huberman:
安德鲁·休伯曼：
But you can't really do much during sleep, right?
但你在睡眠期间确实不能做太多事情，对吧？
You're not taking supplements, you're not doing breathing practices.
你没有服用补充剂，也没有进行呼吸练习。
There are things to fall back asleep, but you're not really doing much during sleep.
有些事情可以让你重新入睡，但你在睡眠期间实际上并没有做太多事情。
So we're mainly going to focus on what we're calling phase one and phase two.
因此，我们将主要关注我们所说的第一阶段和第二阶段。
Phase one being this dopamine-, epinephrine-dominated phase of our day, and phase two being this more serotonergic, or serotonin-dominated, portion of the day.
第一阶段是我们一天中以多巴胺、肾上腺素为主的阶段，第二阶段是一天中以血清素为主的阶段。
And then you might say, "Well, what about acetylcholine?
然后你可能会说，“那么，乙酰胆碱呢？
You forgot about acetylcholine."
你忘了乙酰胆碱。”
Andrew Huberman:
安德鲁·休伯曼：
Well, we didn't forget about acetylcholine.
好吧，我们没有忘记乙酰胆碱。
Acetylcholine is under control more in terms of what we happen to be doing at any given moment, whether or not we're focusing or not focusing, whether or not we're learning or not learning.
乙酰胆碱更多地受到我们在任何特定时刻所做的事情的控制，无论我们是否集中注意力，无论我们是否正在学习。
And here I'm referring to acetylcholine specifically in the context of the brain and thinking, because as some of you are probably shouting out there, if you're an exercise physiologist, or you know anything about how the brain controls movement, acetylcholine is used at the nerve-to-muscle synapse, right?
在这里，我特指在大脑和思维方面的乙酰胆碱，因为正如你们中的一些人可能会大声喊叫的那样，如果您是一名运动生理学家，或者您了解大脑如何控制运动，那么乙酰胆碱用于神经到肌肉的突触，对吗？
So neurons don't just control other neurons electrically.
所以神经元不仅仅以电的方式控制其他神经元。
The way you are able to move, in fact, is because neurons are controlling the electric activity of muscles, literally the contraction of muscle fibers.
事实上，你能够移动的方式是因为神经元正在控制肌肉的电活动，即肌纤维的收缩。
Andrew Huberman:
安德鲁·休伯曼：
And that control is exerted through the release of acetylcholine.
这种控制是通过乙酰胆碱的释放来实现的。
So acetylcholine is working at muscles as well, but we're not focused on that today.
所以乙酰胆碱也对肌肉起作用，但我们今天不关注这一点。
We're focused on what we can do during phase one of the day and what we can do during phase two of the day to control the specific neuromodulators dopamine, epinephrine, serotonin, and acetylcholine toward particular end goals.
我们专注于在一天的第一阶段可以做什么以及在一天的第二阶段可以做什么来控制特定的神经调节剂多巴胺、肾上腺素、血清素和乙酰胆碱以实现特定的最终目标。
And as I've been harping on for the last five or 10 minutes or so, it is important to understand that in the early phase one part of the day, again, zero to nine hours, dopamine and epinephrine already dominate that neuromodulator landscape.
正如我在过去五到十分钟左右的时间里一直在喋喋不休的那样，重要的是要了解，在一天的早期阶段，也就是零到九个小时，多巴胺和肾上腺素已经在神经调节剂领域占据主导地位。
That is, they are already elevated, and then they will taper off in phase two.
也就是说，它们已经升高，然后在第二阶段逐渐减弱。
Whereas in phase two of the day, serotonin tends to dominate more than dopamine and epinephrine.
而在一天的第二阶段，血清素往往比多巴胺和肾上腺素更占主导地位。
Andrew Huberman:
安德鲁·休伯曼：
And so if you think about that, what it means is that if your goal is to increase serotonin in order to get some particular effect on your mental performance or physical performance or health, or if your goal is to increase your dopamine or epinephrine to get some particular effect on your mental health, physical performance, et cetera, well then you need to consider what the background level of dopamine, or epinephrine, or serotonin happens to be.
因此，如果您考虑一下，这意味着，如果您的目标是增加血清素，以便对您的心理表现或身体表现或健康产生某种特定的影响，或者如果您的目标是增加多巴胺或肾上腺素，以便对您的心理健康、身体表现等产生某种特定的影响，那么您需要考虑多巴胺、肾上腺素或血清素的背景水平是多少。
Andrew Huberman:
安德鲁·休伯曼：
Because in doing so, you will know which tool to select and how hard you need to push on that tool, right?
因为这样做时，您会知道选择哪个工具以及需要多努力地推动该工具，对吗？
If your levels of dopamine are already riding pretty high because it's the early part of the day, well then it doesn't take a whole lot more to get dopamine to a level in which it can, for instance, change your level of motivation.
如果你的多巴胺水平已经很高，因为现在是一天的早些时候，那么不需要更多的时间就能让多巴胺达到可以改变你的动机水平的水平。
Whereas if you are in the late part of the day, let's say eight or 9 p.m., and you have a lot of serotonin swimming around in your system and you really need to be focused and alert, well, you can do that by leveraging the dopamine and epinephrine system, and indeed the acetylcholine system too.
然而，如果你在一天的晚些时候，比如说晚上八点或九点，你的系统中有大量的血清素在流动，你确实需要集中注意力和警觉，那么，你可以通过利用多巴胺和肾上腺素系统，甚至乙酰胆碱系统来做到这一点。
But you're going to have to resort to tools that can do that far more potently and that can do that in a much more sustained way if you're going to access the state that you want.
但是，如果您要访问所需的状态，您将不得不求助于能够更有效地实现这一点并且能够以更持续的方式实现这一点的工具。
Andrew Huberman:
安德鲁·休伯曼：
So again, it's really important to understand what the backdrop of these neuromodulators is, the so-called baseline, and that they vary across the day, if you are going to be able to leverage tools to optimize your brain chemistry.
再说一遍，如果您想利用工具来优化您的大脑化学物质，那么了解这些神经调节剂的背景是什么（所谓的基线）以及它们在一天中的变化非常重要。
Anyone that tells you do this protocol in order to increase your dopamine, do this protocol, or take this supplement to increase your serotonin, they can be telling you the absolute truth.
任何告诉您执行此方案以增加多巴胺、执行此方案或服用此补充剂以增加血清素的人，他们都可能告诉您绝对的事实。
But if you don't consider the backdrop over which that supplemental behavior is going to have its effect, well then you can't really predict the effect it will have.
但如果你不考虑补充行为产生效果的背景，那么你就无法真正预测它将产生的效果。
Andrew Huberman:
安德鲁·休伯曼：
But if you can understand these backdrop baseline elements to how neuromodulators work, well then you're in a terrific position to leverage the best tools in the immediate and short term.
但是，如果您能够了解神经调节剂如何工作的这些背景基线元素，那么您就处于在短期内利用最佳工具的绝佳位置。
And that is on the order of seconds, minutes, and hours.
这大约是秒、分钟和小时。
Before we dive into the more pointed, directed effects of specific tools on neuromodulators, I'd like to just briefly mention hormones, because they are also important for understanding the background and the context and these baseline levels of neuromodulators.
在我们深入探讨特定工具对神经调节剂的更尖锐、更有针对性的影响之前，我想简单提一下激素，因为它们对于理解神经调节剂的背景和背景以及这些基线水平也很重要。
Now here I'm going to paint with a bit of a broad brush, but what I will say is accurate, even though it might not be exhaustive.
现在我将用一点粗略的方式来描绘，但我所说的是准确的，尽管它可能并不详尽。
Andrew Huberman:
安德鲁·休伯曼：
What I mean by that is everything I'm about to say is true, but it doesn't cover every example in detail and nuanced possibility out there.
我的意思是我要说的一切都是真的，但它并没有详细涵盖每个例子和微妙的可能性。
Hormones have many different effects on the brain and body, and not unlike neuromodulators, some of those effects are very fast, some of them are very slow.
激素对大脑和身体有许多不同的影响，与神经调节剂不同，有些影响非常快，有些则非常慢。
In fact, certain hormones, for instance, the steroid hormones like estrogen, and like testosterone and corticosteroids, and here, of course, I'm referring to the steroid hormones for what they are — they are indeed steroid hormones.
事实上，某些激素，例如类固醇激素，如雌激素、睾酮和皮质类固醇，当然，在这里，我指的是类固醇激素的本质——它们确实是类固醇激素。
Andrew Huberman:
安德鲁·休伯曼：
But I'm not talking about steroids that people inject for sports performance or for physical augmentation.
但我说的不是人们为了运动表现或身体增强而注射的类固醇。
I'm talking about the steroid hormones that you make naturally, because indeed you make these naturally.
我说的是你自然产生的类固醇激素，因为确实是你自然产生的。
Well, the steroid hormones can actually control gene expression.
嗯，类固醇激素实际上可以控制基因表达。
They can change the identity of cells and the genes and proteins that cells express.
它们可以改变细胞的身份以及细胞表达的基因和蛋白质。
This is why during puberty, for instance, testosterone and estrogen are released into the body, growth hormone is released into the body, and bodies and voices and personalities and brains change tremendously, because literally there is a transformation of the breast tissue, of the testicular tissue, of the ovarian tissue, of the bones, of the muscles, of the tissues and cells that control hair growth.
这就是为什么在青春期，例如，睾酮和雌激素被释放到体内，生长激素被释放到体内，身体、声音、性格和大脑都会发生巨大的变化，因为实际上，乳腺组织、睾丸组织、卵巢组织、骨骼、肌肉、控制头发生长的组织和细胞都发生了转变。
Gene expression changes in all those cell types, and the child becomes an adolescent, becomes a young adult, right?
所有这些细胞类型的基因表达都会发生变化，孩子就会变成青少年，变成年轻人，对吧？
That's what puberty really is.
这才是青春期真正的样子。
In fact, puberty is perhaps the most dramatic transformation that we go through in our entire lifespan in terms of our aging, because indeed it reflects a — very rapid, I should mention — period of aging and transformation of the identity of cells.
事实上，就衰老而言，青春期可能是我们整个一生中经历的最戏剧性的转变，因为它确实反映了一个——我应该提到的非常迅速的——衰老和细胞身份转变的时期。
Andrew Huberman:
安德鲁·休伯曼：
So steroid hormones and other hormones can have very slow, long-lasting actions in that way.
因此，类固醇激素和其他激素可以通过这种方式产生非常缓慢、持久的作用。
They can also have very fast actions.
他们的动作也非常快。
So, for instance, adrenaline, epinephrine released from the adrenal glands can immediately make your heart beat faster, can immediately change the circumference of your blood vessels and arteries and capillaries, and change the way blood flows.
所以比如说肾上腺素，肾上腺释放出来的肾上腺素可以立刻让你的心跳加快，可以立刻改变你血管、动脉、毛细血管的周长，改变血液流动的方式。
It can change the way you see the world, literally.
从字面上看，它可以改变你看待世界的方式。
It does change the way you see the world through your visual system.
它确实改变了您通过视觉系统看待世界的方式。
And that all happens on the order of hundreds of milliseconds or seconds, these are extremely fast actions.
这一切都发生在数百毫秒或秒的数量级上，这些都是非常快的动作。
Corticosteroid also can have fast actions and slow actions.
皮质类固醇也有快作用和慢作用之分。
But since this isn't a discussion about hormones per se, and we've done entire episodes, like the "Optimize Testosterone and Estrogen" episode.
但由于这不是关于激素本身的讨论，而且我们已经完成了整个剧集，例如“优化睾酮和雌激素”剧集。
You can find that at Hubermanlab.com.
您可以在 Hubermanlab.com 上找到该信息。
Or the interview with the incredibly knowledgeable, and clear, and really wonderful tutor of actionable information, Dr. Kyle Gillette, who is also on this podcast, you can learn a lot about hormones there.
或者是对知识渊博、清晰、非常精彩的可操作信息导师凯尔·吉列博士的采访，他也在这个播客中，你可以在那里学到很多关于激素的知识。
Andrew Huberman:
安德鲁·休伯曼：
Today, we want to think about hormones as they relate to these neuromodulators, the dopamine, serotonin, epinephrine, and acetylcholine.
今天，我们想要思考与这些神经调节剂、多巴胺、血清素、肾上腺素和乙酰胆碱有关的激素。
And in general, testosterone tends to collaborate with and increase the action of dopamine.
一般来说，睾酮往往会与多巴胺协同作用并增强多巴胺的作用。
That's not always the case, but in general, when testosterone goes up, dopamine goes up.
情况并非总是如此，但一般来说，当睾丸激素上升时，多巴胺也会上升。
And sometimes even vice versa, when dopamine goes up, testosterone go up.
有时甚至反之亦然，当多巴胺上升时，睾丸激素也会上升。
And this is true for both males and for females.
对于男性和女性来说都是如此。
In general, when corticosteroids like cortisol and some related steroid hormones increase, epinephrine levels go up.
一般来说，当皮质醇等皮质类固醇和一些相关类固醇激素增加时，肾上腺素水平就会升高。
And in general, when hormones like oxytocin or prolactin are increased, levels of serotonin go up.
一般来说，当催产素或催乳素等激素增加时，血清素水平就会上升。
We can't draw a direct link between any one hormone system and acetylcholine.
我们无法在任何一种激素系统和乙酰胆碱之间建立直接联系。
Acetylcholine kind of sits off in a category of its own in that way.
乙酰胆碱在某种程度上属于它自己的类别。
But again, in general, testosterone and dopamine tend to collaborate in the same direction.
但同样，一般来说，睾丸激素和多巴胺倾向于在同一方向上合作。
Andrew Huberman:
安德鲁·休伯曼：
Cortisol and epinephrine tend to collaborate in the same direction.
皮质醇和肾上腺素往往以相同的方向合作。
Oxytocin and prolactin, which are hormones, and serotonin, tend to collaborate in the same direction.
催产素和催乳素（属于激素）和血清素往往以相同的方向合作。
And then we have poor old lonely acetylcholine off on its own, but it's not poor and lonely.
然后我们就拥有了可怜的孤独的乙酰胆碱，但它并不贫穷和孤独。
It actually has incredibly potent effects on its own.
它实际上本身就具有令人难以置信的强大作用。
So it's really that it just doesn't need much help from the hormone systems, or at least not the steroid hormone systems, in order to have its tremendous effects.
所以实际上它不需要激素系统的太多帮助，或者至少不需要类固醇激素系统，就能产生巨大的效果。
Now, a lot of what people think about and will do when trying to improve mental health and physical health is they will try and increase or decrease certain categories of hormones of the sort that I mentioned, testosterone, estrogen, oxytocin, prolactin, so on.
现在，当人们试图改善心理健康和身体健康时，他们会尝试增加或减少某些类别的激素，比如我提到的睾酮、雌激素、催产素、催乳素等。
But oftentimes the effects of those manipulations in hormones that are going to be most salient are not going to be due to the direct effects of those hormones.
但通常情况下，这些对激素的操纵所产生的最显着的影响并不是由于这些激素的直接影响。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes it could be, but oftentimes it's going to be due to their effects on the brain and nervous system by way of how those hormones impact neuromodulators.
有时可能是这样，但通常是由于它们通过这些激素影响神经调节剂对大脑和神经系统产生影响。
So, for instance, there are various things that people can do, both men and women to increase their testosterone and estrogen in the appropriate ratios.
例如，人们可以做很多事情，无论男性还是女性，以适当的比例增加睾酮和雌激素。
I talked about one such approach in a previous episode, and that is to get sunlight onto a large portion of one's skin each day.
我在上一集中谈到了这样的方法，那就是每天让阳光照射到一个人的大部分皮肤上。
Believe it or not, this actually works, and it works because your skin is actually an endocrine organ, a hormone-secreting organ.
不管你信不信，这确实有效，而且它有效是因为你的皮肤实际上是一个内分泌器官，一个激素分泌器官。
It's a beautiful study.
这是一项美丽的研究。
I've covered it on this podcast before.
我之前在这个播客上介绍过它。
We will provide a link to this study again, but it had people spend at least 20 minutes or so, closer to 30 minutes each day, trying to maximize sunlight exposure to as much of their skin as they could in terms of still maintaining decent exposure, meaning not overexposing themselves in a cultural way.
我们将再次提供这项研究的链接，但它让人们每天花至少 20 分钟左右，接近 30 分钟，试图最大限度地让皮肤接触到尽可能多的阳光，同时仍保持适当的暴露，这意味着不以文化方式过度暴露自己。
Meaning wearing enough clothes that they were decent, but still getting a lot of sun exposure a couple times per week or more.
这意味着穿足够得体的衣服，但每周仍要接受几次或更长时间的大量阳光照射。
Andrew Huberman:
安德鲁·休伯曼：
What they found was that people's testosterone and estrogen levels went up, feelings of well-being went up, increases in libido were observed as well.
他们发现，人们的睾酮和雌激素水平上升，幸福感增强，性欲也增强。
They subjectively reported more passion, et cetera.
他们主观地报告了更多的热情等等。
Testosterone and estrogen did indeed both go up.
睾丸激素和雌激素确实都上升了。
And again, I want to highlight that increases in estrogen, not just testosterone, are related to increases in libido in both men and women.
我想再次强调，雌激素的增加，而不仅仅是睾丸激素，与男性和女性的性欲增加有关。
This is why you never want to crush your estrogen down to zero, whether or not you're male or female, if you want to maintain some sort of healthy libido and general feelings of well-being unrelated to libido.
这就是为什么如果你想保持某种健康的性欲和与性欲无关的总体幸福感，无论你是男性还是女性，你都不想将雌激素压为零。
Well, many of those effects we know are not due to direct effects of testosterone and estrogen, but rather are due to the effects of testosterone and estrogen on the neuromodulators dopamine and serotonin.
嗯，我们知道的许多影响并不是由于睾酮和雌激素的直接影响，而是由于睾酮和雌激素对神经调节剂多巴胺和血清素的影响。
Because much of libido and feelings of well-being and feelings of relaxation, but also desire, motivation, et cetera originate because of the activation of neural circuits that dopamine controls and promotes and that serotonin promotes and controls.
因为许多性欲、幸福感和放松感，以及欲望、动机等，都是由于多巴胺控制和促进以及血清素促进和控制的神经回路的激活而产生的。
Andrew Huberman:
安德鲁·休伯曼：
So this is very important to understand as we move toward more specific discussion of the chemicals that we call neuromodulators, because hormones are controlling those neuromodulators in a very slow, modulatory way.
因此，当我们对称为神经调节剂的化学物质进行更具体的讨论时，理解这一点非常重要，因为激素以非常缓慢的调节方式控制这些神经调节剂。
So yes, I said it, hormones modulate neuromodulators.
所以，是的，我说过，激素调节神经调节剂。
I sort of said it twice on purpose.
我故意说了两遍。
And this is a dramatic and potent effect.
这是一个戏剧性且有效的效果。
So I'll just give you one more example: the hormone prolactin tends to be antagonistic.
所以我再给你举一个例子：催乳素激素往往是拮抗的。
It tends to reduce amounts of dopamine, or at least when prolactin levels are high, dopamine levels tend to be lower.
它往往会减少多巴胺的量，或者至少当催乳素水平较高时，多巴胺水平往往较低。
You observe this after the birth of a new child, you observe this postcoitally, after mating, in all species, humans and animals.
你在新生儿出生后观察到这一点，在所有物种、人类和动物的性交后、交配后观察到这一点。
When prolactin is elevated, serotonin tends to be elevated.
当催乳素升高时，血清素也会升高。
And when prolactin is elevated, levels of dopamine and the effects of dopamine tend to subside.
当催乳素升高时，多巴胺的水平和多巴胺的作用往往会减弱。
Now, as I move toward explaining what each of the four categories of neuromodulators do, this will start to make more and more sense as to why this would be.
现在，当我开始解释四类神经调节剂的作用时，我们将开始越来越理解为什么会这样。
Andrew Huberman:
安德鲁·休伯曼：
I always say, I wasn't consulted the design phase.
我总是说，设计阶段没有咨询过我。
Meaning, I didn't design these circuits.
意思是，我没有设计这些电路。
And if anyone tells you that they did, you should back away quickly, because none of us designed these circuits.
如果有人告诉你他们这样做了，你应该迅速退出，因为我们没有人设计过这些电路。
This is the way that evolution in nature created these systems, and they tend to work in a bit of a seesaw fashion, prolactin up, dopamine down, right?
这就是自然界进化创造这些系统的方式，它们往往以一种跷跷板的方式工作，催乳素上升，多巴胺下降，对吗？
Dopamine up, prolactin down.
多巴胺升高，催乳素降低。
In general, that is the way they work.
一般来说，这就是他们的工作方式。
So if we are to take a look at how each of these neuromodulator systems functions on its own, while understanding that they never truly function on their own, we can start to really make sense of the landscape of tools that are available to us, and which tools are going to be most powerful to select if our goal is, for instance, to be focused.
因此，如果我们要看看每个神经调节系统如何独立发挥作用，同时了解它们从未真正独立发挥作用，我们就可以开始真正理解我们可用的工具的情况，以及如果我们的目标是集中注意力，那么哪些工具将是最强大的选择。
Or if our goal is to be less stressed, or if our goal is to be highly motivated and highly focused for sake of learning, all of that is indeed possible.
或者，如果我们的目标是减轻压力，或者如果我们的目标是为了学习而高度积极、高度专注，那么所有这一切确实都是可能的。
Andrew Huberman:
安德鲁·休伯曼：
If you understand these four neuromodulators, and you understand that while there are many tools, ranging from pharmacologic to behavioral, that can tap into these neuromodulator systems, that can kind of press on the gas of dopamine, pull back on serotonin and so on.
如果你了解这四种神经调节剂，你就会明白，虽然有很多工具，从药理学到行为学，都可以利用这些神经调节剂系统，可以增加多巴胺的气体，拉回血清素等等。
But that there are particular tools, both behavioral and supplementation based, and to some extent prescription drug based too.
但有一些特定的工具，包括基于行为和补充剂的工具，在某种程度上也基于处方药。
And we'll touch on a few of those if you understand that and why they work well.
如果您了解这一点以及它们为何运作良好，我们将讨论其中的一些内容。
Then you can create a sort of kit, a grab bag of things that you can use in any context, or I should say that you can look to depending on the context you're in, and create the states of body and mind that you want.
然后你可以创建一种工具包，一个可以在任何环境中使用的东西的抓包，或者我应该说你可以根据你所处的环境进行查看，并创建你想要的身心状态。
Now, once again, painting with a somewhat broad brush, but nonetheless an accurate brush, we can say that dopamine, when elevated above baseline, tends to increase states of motivation, both mental and physical motivation, drive, and to some extent, focus.
现在，再一次，用一个有点宽泛的画笔，但仍然是一个准确的画笔，我们可以说，当多巴胺高于基线时，往往会增加动机状态，包括精神和身体动机、驱动力，以及在某种程度上的注意力。
Andrew Huberman:
安德鲁·休伯曼：
I've said it many times before, and I'll say it again, there's a lot of misconception about dopamine.
我之前已经说过很多次了，现在我再说一遍，人们对多巴胺有很多误解。
Many people out there think that dopamine is all about pleasure.
许多人认为多巴胺与快乐有关。
You hear about dopamine hits, or people chasing dopamine, or the need to have a dopamine fast, et cetera.
你听说过多巴胺激增，或者人们追逐多巴胺，或者需要禁食多巴胺，等等。
Dopamine is not about pleasure.
多巴胺与快乐无关。
Dopamine is about motivation, craving, and pursuit for goals or for things that are outside our immediate possession and experience.
多巴胺与我们直接拥有和体验之外的目标或事物的动机、渴望和追求有关。
The motivation and pursuit of a mate, the motivation and pursuit to mate, the motivation and pursuit of food, the motivation and pursuit of a career goal, cetera, et cetera.
交配的动机和追求，交配的动机和追求，食物的动机和追求，职业目标的动机和追求，等等。
Things we do not yet have but that we want, and we get into sort of a forward center of mass and a pursuit of, and that pursuit can be physical, that pursuit can be cognitive, it can be both cognitive and physical, and it can involve talking about something, right?
我们还没有但我们想要的东西，我们进入了一种向前的质量中心和追求，这种追求可以是身体的，这种追求可以是认知的，它可以是认知的和身体的，它可以涉及谈论某事，对吧？
Andrew Huberman:
安德鲁·休伯曼：
Because in some professions, pursuit of things involves talking.
因为在某些职业中，追求事物需要说话。
I think about lawyers — they talk a lot in pursuit of winning cases and money, et cetera, putting people in jail or keeping people out of jail, et cetera, that's done with their mouths, not with their bodies.
我想到律师——他们为了赢得案件和金钱等而说很多话，把人送进监狱或让人们出狱等等，这是用他们的嘴而不是他们的身体完成的。
Athletes in a state of motivated training, or in motivated competition, use their bodies.
运动员在积极训练或积极比赛的状态下，都会使用他们的身体。
Which all this is obvious, of course, but perhaps what is not so obvious is that one molecule, not working alone, but predominantly one molecule, dopamine, is responsible for all of those motivated states, which again underscores the power of these neuromodulators.
当然，所有这些都是显而易见的，但也许不太明显的是，一个分子，不是单独起作用，而是主要是一个分子，多巴胺，负责所有这些动机状态，这再次强调了这些神经调节剂的力量。
So dopamine we can think of, at least in the context of today's discussion, as controlling and indeed promoting motivation, drive and pursuit, and to some extent, focus.
因此，至少在今天讨论的背景下，我们可以认为多巴胺控制并确实促进动机、动力和追求，并在某种程度上促进注意力。
Epinephrine and a closely related molecule called norepinephrine — and again, I want to emphasize that epinephrine is adrenaline and adrenaline is epinephrine.
肾上腺素和一种密切相关的分子，称为去甲肾上腺素 - 我想再次强调，肾上腺素是肾上腺素，肾上腺素是肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Norepinephrine is noradrenaline, and noradrenaline is norepinephrine, but today we're going to just simply talk about epinephrine and norepinephrine.
去甲肾上腺素就是去甲肾上腺素，去甲肾上腺素就是去甲肾上腺素，但今天我们只简单谈谈肾上腺素和去甲肾上腺素。
That category of neuromodulator is mainly responsible for generating our energy, our level of fuel and baseline level of forward center of mass, as I like to call it.
这类神经调节剂主要负责产生我们的能量、燃料水平和前向质心的基线水平，我喜欢这样称呼它。
You can also think of it as how high your rpm are.
您也可以将其视为您的转速有多高。
Now we're not in a car, and the car analogy sort of falls apart as we go further into the biology, but it's a decent one for now.
现在我们不在车里，当我们进一步深入生物学时，汽车的类比有点不成立，但目前这是一个不错的类比。
When epinephrine levels are high, we tend to feel agitated, we tend to feel like we want to move, we tend to feel like we can't shut down our thinking and our anticipation of what's going to happen next.
当肾上腺素水平很高时，我们往往会感到焦躁，我们往往会感觉想要移动，我们往往会感觉无法停止思考和对接下来会发生的事情的预期。
And when epinephrine levels are very, very low, we actually have less physical energy, we tend to have less mental energy in terms of generating thoughts very quickly, and so on and so forth.
当肾上腺素水平非常非常低时，我们的体力实际上会减少，我们在快速产生想法方面的精神能量也会减少，等等。
Andrew Huberman:
安德鲁·休伯曼：
And as I mentioned before, dopamine and epinephrine are closely related, so much so that we know for a fact that epinephrine is actually manufactured from the molecule dopamine.
正如我之前提到的，多巴胺和肾上腺素密切相关，以至于我们知道肾上腺素实际上是由多巴胺分子制成的。
So that's why I'm talking about these two neuromodulators in very close juxtaposition, because they do indeed collaborate with one another.
这就是为什么我要非常密切地并置谈论这两种神经调节剂，因为它们确实相互协作。
But for sake of today's discussion, we can just think of epinephrine as increasing energy.
但为了今天的讨论，我们可以将肾上腺素视为增加能量。
Adrenaline increases energy in our state of readiness.
肾上腺素会增加我们准备状态下的能量。
It also, I should mention, activates our immune system.
我应该提到，它还能激活我们的免疫系统。
Contrary to popular belief that stress inhibits our immune system, epinephrine is deployed, it's released at great levels in our brain and body when we are stressed.
与普遍认为压力会抑制我们的免疫系统的观点相反，当我们受到压力时，肾上腺素会在我们的大脑和身体中大量释放。
And that actually protects us against infections of multiple kinds, at least in the short term.
这实际上可以保护我们免受多种感染，至少在短期内如此。
That and all the details of that and tools related to that were covered in our episode on the immune system, if you want to check that out.
如果您想查看的话，我们的免疫系统专题中涵盖了这一点以及所有相关细节和相关工具。
Andrew Huberman:
安德鲁·休伯曼：
Now, the neuromodulator serotonin creates a number of different states in the brain and body, but for sake of today's discussion, we're going to think about the predominant states that it creates.
现在，神经调节剂血清素在大脑和身体中创造了许多不同的状态，但为了今天的讨论，我们将考虑它所创造的主要状态。
And those are states of contentness, being happy, feeling fairly relaxed, feeling soothed, and to some extent even some relief from pain or lack of pain.
这些是满足、快乐、感觉相当放松、感觉舒缓的状态，在某种程度上甚至是疼痛减轻或没有疼痛的一些状态。
Serotonin is associated with a feeling of satiety, of having enough of what we already have.
血清素与饱足感有关，即我们已经拥有的东西已经足够了。
Now, when serotonin is very, very high, people can even be sedate.
现在，当血清素非常非常高时，人们甚至可以保持镇静。
They can be completely amotivated, no motivation to seek out things like food, or sex, or work, or et cetera.
他们可能完全没有动力，没有动力去寻找食物、性、工作等等。
Whereas when serotonin levels are very low, people can actually exhibit agitation and high levels of stress, so the levels matter here.
然而，当血清素水平非常低时，人们实际上会表现出焦躁和高压力，因此这里的水平很重要。
But again, for sake of today's conversation, when we leverage serotonin, where you are really leveraging a neuromodulator, that tends to increase the activity of neural circuits in the brain and body that make us feel relaxed and happy, and it tends to decrease the activity of neural circuits that make us rabidly in pursuit of things that we don't have, right?
但是，为了今天的谈话，当我们利用血清素时，实际上是在利用神经调节剂，它往往会增加大脑和身体中的神经回路的活动，使我们感到放松和快乐，并且它往往会减少神经回路的活动，使我们狂热地追求我们没有的东西，对吗？
Andrew Huberman:
安德鲁·休伯曼：
The opposite of content and sated is motivation, desire, and hunger and thirst for things that we don't have.
满足和满足的反义词是动机、欲望以及对我们没有的东西的饥渴。
So serotonin is the molecule of peace.
所以血清素是和平的分子。
It is the molecule of contentness.
它是满足的分子。
It is the molecule of having enough, at least for the time being, or the feeling that we have enough for the time being.
它是至少暂时拥有足够的分子，或者是我们暂时拥有足够的感觉。
Now, acetylcholine is a fourth category of neuromodulator that, as I mentioned earlier, is somewhat, not totally, but somewhat distinct from any direct control by the major hormone systems of the body, or at least the major steroid hormone systems.
现在，乙酰胆碱是第四类神经调节剂，正如我之前提到的，它与身体主要激素系统或至少主要类固醇激素系统的任何直接控制有些不同，但不是完全不同。
And acetylcholine, we can say, is mainly associated with states of focus.
可以说，乙酰胆碱主要与注意力状态有关。
And we can go a step further and say that it's mainly associated with steps of focus as they relate to learning and encoding new information, so-called neuroplasticity.
我们可以更进一步说，它主要与焦点步骤有关，因为它们与学习和编码新信息有关，即所谓的神经可塑性。
Now, neuroplasticity, or the brain and nervous system's ability to change in response to experience, can be impacted by an enormous number of different chemicals, not just acetylcholine, but acetylcholine has a particularly potent ability to open up the thing that we call neuroplasticity, to allow plasticity to happen in one moment.
现在，神经可塑性，或者大脑和神经系统响应经历而改变的能力，可以受到大量不同化学物质的影响，不仅仅是乙酰胆碱，但乙酰胆碱具有特别强大的能力，可以打开我们所说的神经可塑性，让可塑性在一瞬间发生。
Andrew Huberman:
安德鲁·休伯曼：
Whereas in a previous moment it could not occur because acetylcholine had not been released in the brain or in the spinal cord.
而在前一刻，这种情况不可能发生，因为大脑或脊髓中还没有释放乙酰胆碱。
So acetylcholine is involved in focus and in learning, but it is not necessarily always associated with learning in the context of highly motivated, really ramped-up states.
因此，乙酰胆碱与注意力和学习有关，但它并不一定总是与高度积极、真正兴奋的状态下的学习相关。
It can be, but acetylcholine can also be released and can encourage the learning and neuroplasticity associated with calm states.
可以，但乙酰胆碱也可以被释放，并可以促进与平静状态相关的学习和神经可塑性。
For instance, if somebody has a newborn child, we know that they are flooded with oxytocin, which has actually even been called the love hormone, or it does many things in addition to control feelings of romantic attachment, and attachment to children, et cetera.
例如，如果某人有一个新生的孩子，我们知道他们体内充满了催产素，实际上它甚至被称为爱情激素，或者它除了控制浪漫依恋的感觉和对孩子的依恋等之外还有很多作用。
It does all of that, but it does a lot more as well.
它可以做到所有这些，但它还可以做更多的事情。
But when people have a new child, they also tend to be hyperfocused on that child, not just its well-being, but they narrow all their thinking, all their vision, all their hearing to that child, and there are obvious adaptive reasons for wanting to do that.
但是，当人们有了一个新孩子时，他们也往往会过度关注那个孩子，不仅仅是他的福祉，而且他们会缩小他们对那个孩子的所有思维、所有视野、所有听力，并且有明显的适应性原因想要这样做。
Andrew Huberman:
安德鲁·休伯曼：
I recall a family dinner we had.
我记得我们有一次家庭聚餐。
Gosh, this was over 10 years ago.
天哪，这已经是十多年前的事了。
We had a couple over.
我们有一对夫妇过来。
My mom was in the habit of inviting people over who didn't have places to go on the holidays because that's just who she is, and I think it's quite nice.
我妈妈习惯于邀请假期里没地方去的人过来，因为她就是这样的人，我认为这很好。
So she brought over this couple, they had a newborn.
于是她把这对夫妇带来了，他们有了一个新生儿。
I think this baby had been born maybe two or three weeks before, and it was lying down.
我想这个婴儿大概是两三周前出生的，当时它是躺着的。
I couldn't see it, it was like a potato bug.
我看不见它，它就像一只土豆虫。
It could barely hold its head up, but it was lying in a little bassinet on the floor as we ate dinner, and it actually was hilarious.
它几乎无法抬起头，但当我们吃晚饭时，它躺在地板上的一个小摇篮里，这真的很搞笑。
We laughed a lot about this, that the entire meal, they were basically staring at this baby.
我们为此笑了很多，整顿饭，他们基本上都盯着这个婴儿。
They were so clearly in love with the baby, and so flooded with oxytocin and also prolactin that they couldn't take their focus off this baby.
他们显然很爱这个婴儿，体内充满了催产素和催乳素，以至于他们无法将注意力从这个婴儿身上移开。
Andrew Huberman:
安德鲁·休伯曼：
It was actually really wonderful and endearing to see.
这实际上是非常美妙和可爱的。
But in addition to that, I'd be willing to bet, had I been able to do a little bit of microdialysis, which is ability to measure the amounts of neuromodulator in a given location in the brain, had I been able to do that experiment on them in that moment, I would've found that levels of acetylcholine were exceedingly high, because they were so hyperfocused on this child, not just in love with, but focused on that child.
但除此之外，我愿意打赌，如果我能够做一点微透析，即测量大脑特定位置的神经调节剂的数量，如果我能够在那一刻对他们做这个实验，我会发现乙酰胆碱的水平非常高，因为他们是如此过度关注这个孩子，不仅仅是爱，而是专注于那个孩子。
And without a doubt, the neural circuits related to focus and plasticity were heavily engaged, again, for obvious adaptive reasons related to child-rearing and learning the coos, and cries, and pain signals, and pleasure signals of one's offspring.
毫无疑问，与注意力和可塑性相关的神经回路也被大量参与，这又是出于与养育孩子和学习后代的咕咕声、哭声、疼痛信号和快乐信号相关的明显适应性原因。
So we have dopamine associated with motivation, drive, and pursuit, and to some extent focus.
因此，我们的多巴胺与动机、动力和追求有关，在某种程度上与注意力有关。
We have epinephrine and norepinephrine associated with energy, of having a forward center of mass, mentally and/or physically.
我们的肾上腺素和去甲肾上腺素与能量有关，在精神上和/或身体上具有向前的质心。
Andrew Huberman:
安德鲁·休伯曼：
We have serotonin, which is associated with a peaceful, content, sated state of being.
我们体内有血清素，它与平和、满足、满足的存在状态有关。
And we have acetylcholine, which is associated with focus, and in particular focus as it relates to learning and encoding new information.
我们还有乙酰胆碱，它与注意力有关，特别是与学习和编码新信息有关的注意力。
So let's say you want to be more motivated, you want to be more in pursuit of goals, and you want to have more energy and to be more focused.
假设您想要更有动力，想要更加追求目标，想要拥有更多精力并更加专注。
There are many ways to go about that.
有很多方法可以做到这一点。
In fact, there's a near infinite cloud of opportunities.
事实上，机会几乎是无限的。
Everything from prescription drugs to illicit drugs — which I certainly do not recommend — supplements, nutrition, you can listen to particular music, you can do all sorts of cognitive, behavioral, nutritional supplementation tricks.
从处方药到违禁药物——我当然不推荐——补充剂、营养品，你可以听特定的音乐，你可以做各种认知、行为、营养补充技巧。
Or, you can just understand that what you're really after are increases in dopamine above baseline that you control.
或者，您可以理解您真正追求的是多巴胺增加到您控制的基线之上。
And there are ways to control them that are quite potent, and science tells us which tools are going to be the most potent and the most versatile for you.
有很多非常有效的方法来控制它们，科学告诉我们哪些工具对您来说最有效、最通用。
Andrew Huberman:
安德鲁·休伯曼：
So I'm going to share those tools with you now with the caveat that each one of those tools could be its own entire podcast episode, and that we've done near entire episodes on each of these tools or small collections of these tools.
因此，我现在将与您分享这些工具，但需要注意的是，这些工具中的每一个都可能是其自己的整个播客剧集，并且我们已经对这些工具中的每一个或这些工具的小集合完成了几乎整个剧集。
So I'm going to cover these in a somewhat superficial manner.
因此，我将以某种肤浅的方式介绍这些内容。
We can provide links to previous episodes that relate to each of these tools in detail, but I'll give you enough detail about them that would allow you to incorporate them into your routine should you choose.
我们可以提供与这些工具详细相关的前几集的链接，但我将为您提供有关它们的足够详细信息，以便您可以选择将它们合并到您的日常工作中。
Let's say you want to increase dopamine for sake of increasing motivation, the first thing to do is to understand what the natural behavioral tools are for increasing dopamine, and to do those as consistently as possible.
假设您想增加多巴胺以增加动力，首先要做的就是了解增加多巴胺的自然行为工具是什么，并尽可能一致地执行这些操作。
Again, these are tools that you'll want to do nearly every day, if not every day.
同样，这些工具是您几乎每天（如果不是每天）都想使用的工具。
Andrew Huberman:
安德鲁·休伯曼：
And, I know I'm sounding like a broken record on this one, but here again, we come to sunlight, and I should say not just the desire to, but really the need for viewing the maximum amount of sunlight that one can reasonably get given schedules and locations in the world, time of year, et cetera, in the early part of the day.
而且，我知道我在这方面听起来像是打破了记录，但在这里，我们再次谈到阳光，我应该说不仅仅是渴望，而且实际上是需要观看最大量的阳光，人们可以合理地获得给定的时间表和世界上的地点、一年中的时间等等，在一天的早些时候。
Within the first hour of waking ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes.
理想情况下，在醒来的第一个小时内，但当然是在一天的前三个小时内，您会希望最大限度地让阳光照射到您的眼睛。
Andrew Huberman:
安德鲁·休伯曼：
Never look at the sun or any other light so bright that it's painful to look at.
切勿直视太阳或任何其他明亮到让人感到痛苦的光线。
And yes, of course, blinking is fine, but no, take sunglasses off, go outside once the sun is out and get some natural light in your eyes.
是的，当然，眨眼是可以的，但是不行，摘下太阳镜，太阳出来后出去，让自然光照射到眼睛里。
And if it's appropriate, or I should say in a way that's appropriate, maximize the amount of sunlight exposure to your skin.
如果合适的话，或者我应该以一种合适的方式说，最大限度地增加皮肤的阳光照射量。
But please don't get burned, please do wear sunscreen if you're prone to getting burned.
但请不要被晒伤，如果容易被晒伤，请务必涂抹防晒霜。
Typically, early-day sunlight is not going to burn you, at least not most people, unless you're extremely fair-skinned.
通常，清晨的阳光不会灼伤您，至少大多数人不会，除非您的皮肤非常白皙。
So don't get burned, do what you need to in order to protect yourself from burn.
因此，不要被烧伤，请采取必要的措施来保护自己免受烧伤。
There's some emerging controversy about sunscreen and which ones are safe and which ones aren't safe.
关于防晒霜，哪些是安全的，哪些是不安全的，目前存在一些新的争议。
Andrew Huberman:
安德鲁·休伯曼：
We have not done an episode on that yet, but I find it to be an important and interesting topic.
我们还没有就此做过一集，但我发现这是一个重要且有趣的话题。
Darya Rose, Dr. Darya Rose, I should say, has a podcast called "The Darya Rose Podcast" and did an episode all about sunscreens, which are safe, which are not safe, by interviewing an expert on that.
我应该说，达莉亚·罗斯（Darya Rose），达莉亚·罗斯博士，有一个名为“The Darya Rose Podcast”的播客，并通过采访一位专家，制作了一集有关防晒霜的内容，哪些是安全的，哪些是不安全的。
So I refer you to that podcast as it relates to sunscreen, but get some natural light exposure in your eyes.
因此，我建议您参考该播客，因为它与防晒霜有关，但请让您的眼睛接触一些自然光。
And if you wake up before the sun comes out, turn on as many bright lights inside as you can turn on reasonably given your electric bill, et cetera.
如果你在太阳出来之前醒来，根据你的电费等合理地打开室内尽可能多的明亮的灯。
Get a lot of bright sunlight exposure early in the day, and get a lot of sunlight exposure to your skin in the early part of the day in a way that doesn't burn you, meaning burn your skin or blind you.
在一天的早些时候接受大量明亮的阳光照射，并在一天的早些时候以不会灼伤您的方式让您的皮肤接受大量的阳光照射，这意味着不会灼伤您的皮肤或使您失明。
Please, please don't do anything that harms your vision, like staring into bright light that's painful.
拜托，请不要做任何损害视力的事情，比如盯着明亮的光看会很痛苦。
Andrew Huberman:
安德鲁·休伯曼：
What does that do?
那有什么作用？
Well, it sets in motion a number of different biological cascades.
嗯，它启动了许多不同的生物级联反应。
Some are very fast, there are fast actions of sunlight that will trigger, for instance, dopamine release from different parts of your brain and your endocrine system.
有些反应非常快，阳光的快速作用会触发，例如，大脑和内分泌系统不同部位释放多巴胺。
And we now know that it increases levels of genes related to thyroid hormone and actually increases certain dopamine receptors.
我们现在知道它会增加与甲状腺激素相关的基因水平，并且实际上会增加某些多巴胺受体。
So there's a wonderful paper.
所以就有了一篇很棒的论文。
We will provide a link to this paper that shows that sunlight exposure can actually increase the amount of so-called DRD4.
我们将提供本文的链接，表明阳光照射实际上可以增加所谓的 DRD4 的数量。
This is a particular type of dopamine receptor.
这是一种特殊类型的多巴胺受体。
The dopamine receptor for the genes for dopamine receptor four are actually under photic control.
多巴胺受体四基因的多巴胺受体实际上受到光控制。
So if you get sunlight exposure to your eyes, and it does have to be to your eyes, in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there to have a greater effect on motivation.
因此，如果你的眼睛受到阳光照射（而且确实必须如此），那么在一天的早些时候，你的多巴胺受体的数量就会增加，这使得循环中的多巴胺对动机产生更大的影响。
Andrew Huberman:
安德鲁·休伯曼：
And I should say also on mood and feelings of being in pursuit, and generally in craving and pursuit of things in life.
我还应该说的是追求的心情和感受，以及对生活中事物的普遍渴望和追求。
Now, there's another way to increase the effect of whatever dopamine happens to be circulating in your brain and body, and this again relates to increasing the number or the efficacy of the receptors for dopamine.
现在，还有另一种方法可以增强大脑和身体中正在循环的多巴胺的效果，这又与增加多巴胺受体的数量或功效有关。
Now here we're not talking about the dopamine receptor four, but a different category of dopamine receptors, the D2 and D3 receptors, which are expressed multiple places in your brain and body and bind dopamine, meaning dopamine parks in them like a parking spot, and allows dopamine to generally increase the activity of the neurons and cells that express those dopamine receptors.
现在我们谈论的不是多巴胺受体 4，而是另一类多巴胺受体，即 D2 和 D3 受体，它们在大脑和身体的多个位置表达并与多巴胺结合，这意味着多巴胺像停车位一样停在其中，并允许多巴胺普遍增加表达这些多巴胺受体的神经元和细胞的活动。
How do you do that?
你是怎么做到的？
Well, turns out that regular ingestion of caffeine at safe and appropriate levels, about 100 to 250 milligrams, is going to increase the number of D2 and D3 dopamine receptors.
事实证明，定期摄入安全且适当水平的咖啡因（约 100 至 250 毫克）将增加 D2 和 D3 多巴胺受体的数量。
Andrew Huberman:
安德鲁·休伯曼：
I talked a little bit about this on a previous episode — again, we'll provide links to these studies — but this is an important finding, I believe, because this is not about the acute, the immediate effects of caffeine on alertness, although those occur too.
我在上一集中谈到了这一点——同样，我们将提供这些研究的链接——但我相信这是一个重要的发现，因为这不是关于咖啡因对警觉性的急性、直接影响，尽管这些影响也会发生。
When you drink caffeine, it's going to increase your levels of adrenaline and so-called epinephrine, which will increase your energy levels.
当你喝咖啡因时，它会增加你的肾上腺素和所谓的肾上腺素的水平，这会增加你的能量水平。
It's going to decrease levels of something called adenosine, which builds up while you're sleepy, it's going to make you feel less sleepy, more alert, more energetic.
它会降低腺苷的水平，腺苷会在你困倦时积累，让你感觉不那么困，更警觉，更有活力。
That's sort of obvious, but what's less obvious is that it's increasing the number and efficacy of dopamine receptors, so that whatever dopamine happens to be around in your system is going to have more of a potent effect.
这是显而易见的，但不太明显的是，它增加了多巴胺受体的数量和功效，因此无论您的系统中存在什么多巴胺，都会产生更有效的作用。
So how much caffeine should you drink?
那么你应该喝多少咖啡因呢？
That's going to vary from person to person.
这因人而异。
Some people are very sensitive to caffeine, others are not.
有些人对咖啡因非常敏感，有些人则不然。
Andrew Huberman:
安德鲁·休伯曼：
I tend to be fairly insensitive to caffeine because I've been drinking it for a long period of time.
我对咖啡因相当不敏感，因为我已经喝了很长一段时间了。
But after one or two cups of espresso or coffee, I feel like I've had enough.
但喝了一两杯浓缩咖啡或咖啡后，我觉得我已经受够了。
I tend to drink my caffeine early in the day, which is what I'm going to recommend that you do, not drinking caffeine past 2 and certainly not 4 p.m.
我倾向于在一天的早些时候喝咖啡因，这也是我建议你这样做的，不要在下午 2 点之后喝咖啡因，当然也不要在下午 4 点喝。
if you're on a typical schedule and you want to be able to sleep that night.
如果您的日程安排正常，并且希望当晚能够入睡。
Even if you can fall asleep, having too much caffeine in your system is not good because it disrupts the architecture of sleep.
即使您可以入睡，体内摄入过多的咖啡因也不好，因为它会破坏睡眠的结构。
And now knowing about all the metabolic variability across the night, according to different stages of sleep, it should be even more obvious as to why disrupting the architecture of sleep will be bad for you.
现在，根据睡眠的不同阶段，了解了整个晚上的所有代谢变化，那么为什么破坏睡眠结构对您有害就应该更加明显了。
So limit that caffeine intake to early in the day, and don't go ballistic if you're not.
因此，将咖啡因的摄入量限制在早上，如果没有，也不要暴跳如雷。
Certainly don't go ballistic in any case but-
当然无论如何都不要发脾气，但是——
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
And don't go ballistic if you're not.
如果你不这样做，也不要发脾气。
Certainly don't go ballistic in any case.
当然无论如何都不要发脾气。
But for most people, anywhere from 100 to 400 milligrams of caffeine is going to have this effect.
但对于大多数人来说，100 到 400 毫克的咖啡因就会产生这种效果。
And this effect, again, is a slow-accumulating effect by drinking caffeine consistently day-to-day.
同样，这种效果是通过每天持续饮用咖啡因而缓慢积累的效果。
I get my caffeine mainly from yerba maté tea.
我主要从马黛茶中获取咖啡因。
I want to emphasize that it's probably a good idea to stay away from the smoked matés.
我想强调的是，远离烟熏马黛茶可能是个好主意。
There's some evidence those can be carcinogenic, but I brew my own yerba maté tea, or sometimes I'll drink coffee or espresso or sometimes both, frankly, as long as I'm hydrating enough and I'm getting enough salt, then I tend to feel fine with that much caffeine.
有一些证据表明这些可能致癌，但我自己泡马黛茶，或者有时我会喝咖啡或浓缩咖啡，有时两者都喝，坦率地说，只要我补充足够的水分并且摄入足够的盐，那么我往往会感觉很好，因为有那么多的咖啡因。
The other way to increase dopamine and to make sure that your baseline levels of dopamine are high enough is to make sure that you're eating sufficient numbers of tyrosine-rich foods.
增加多巴胺并确保多巴胺基线水平足够高的另一种方法是确保您摄入足够数量的富含酪氨酸的食物。
Andrew Huberman:
安德鲁·休伯曼：
You can look up which foods include tyrosine.
您可以查找哪些食物含有酪氨酸。
Tyrosine is a precursor to dopamine.
酪氨酸是多巴胺的前体。
It's an amino acid that is a direct pathway to dopamine synthesis.
它是一种氨基酸，是多巴胺合成的直接途径。
And tyrosine foods include things like certain meats — Parmesan cheese, very high in tyrosine, for instance.
酪氨酸食物包括某些肉类，例如帕尔马干酪，酪氨酸含量非常高。
In fact, there's something called the cheese effect, believe it or not.
事实上，不管你信不信，有一种叫做奶酪效应的东西。
I don't want to go too far off topic, but the cheese effect is interesting because certain people will take antidepressants that are so-called MAO inhibitors, monoamine oxidase inhibitors.
我不想离题太远，但奶酪效应很有趣，因为某些人会服用抗抑郁药，即所谓的 MAO 抑制剂、单胺氧化酶抑制剂。
Anytime you hear A-S-E, that's an enzyme.
每当你听到 A-S-E 时，那就是一种酶。
They will take these inhibitors that prevent the breakdown of dopamine and other so-called catecholamines, which allow more dopamine to be in circulation.
他们将服用这些抑制剂来防止多巴胺和其他所谓的儿茶酚胺的分解，从而使更多的多巴胺进入循环。
But if these people eat certain cheeses, including Parmesan cheese, and there are other foods, of course, that include not just tyrosine but one of these derivatives of tyrosine called tyramine.
但是，如果这些人吃某些奶酪，包括帕尔马干酪，当然还有其他食物，其中不仅包括酪氨酸，还包括酪氨酸的衍生物之一，称为酪胺。
That generates what's called the cheese effect, which is people get potent migraines, headaches, blood pressure goes up.
这会产生所谓的奶酪效应，即人们会出现严重的偏头痛、头痛、血压升高。
Andrew Huberman:
安德鲁·休伯曼：
Why?
为什么？
Well, because they've got a lot of tyrosine in their system and dopamine in their system, and they've got less of the enzyme that removes that dopamine or limits its action.
嗯，因为他们的系统中含有大量的酪氨酸和多巴胺，而消除多巴胺或限制其作用的酶却较少。
And so they have an excess of dopamine, and dopamine has effects on blood pressure, et cetera.
所以他们体内有过量的多巴胺，而多巴胺会对血压等产生影响。
So the cheese effect is something to avoid.
因此，奶酪效应是需要避免的。
If you are somebody who's taking drugs that tap into or manipulate the dopamine pathway, either for Parkinson's or depressions, obviously you're going to want be careful about adjusting up or down levels of dopamine too potently.
如果您正在服用能够进入或操纵多巴胺通路的药物（无论是治疗帕金森病还是抑郁症），那么显然您需要小心地过度调整多巴胺水平。
So mind the cheese effect if you're taking an MAO inhibitor.
因此，如果您正在服用 MAO 抑制剂，请注意奶酪效应。
There's a lot of information about this online.
网上有很多关于这方面的信息。
For most people, eating foods like Parmesan cheese, eating foods like certain meats and certain vegetables also can increase tyrosine levels, which will increase dopamine synthesis.
对于大多数人来说，吃帕尔马干酪等食物、某些肉类和某些蔬菜等食物也会增加酪氨酸水平，从而增加多巴胺的合成。
So these are ways of modulating more or less the baseline of dopamine that you are able to produce and the ways that dopamine can have its action by way of binding to receptors more potently.
因此，这些方法或多或少地调节您能够产生的多巴胺的基线，以及多巴胺通过更有效地与受体结合而发挥作用的方法。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are other ways to increase dopamine in a more acute or directed way, ways to spike your dopamine, to enhance your state of motivation, mood, focus and so on.
现在，还有其他方法可以更敏锐或更有针对性地增加多巴胺，提高多巴胺水平，增强你的动力、情绪、注意力等状态。
And in thinking about the vast landscape of tools that can do that, we have one category of tools, which are the really, really bad things that I don't recommend anybody do.
在思考可以做到这一点的众多工具时，我们有一类工具，它们是非常非常糟糕的事情，我不建议任何人这样做。
In fact, I recommend nobody do ever, which are things like cocaine, methamphetamine, et cetera.
事实上，我建议不要这样做，比如可卡因、甲基苯丙胺等。
They are incredibly destructive for lives because of the way that they so potently increase dopamine and then the crash in dopamine that occurs later.
它们对生命具有难以置信的破坏性，因为它们会如此有效地增加多巴胺，然后导致多巴胺的崩溃。
I mean, they can indeed and often do ruin lives.
我的意思是，他们确实经常毁掉生活。
So we're leaving those off the table.
所以我们不考虑这些。
There are, of course, prescription drugs that many people, especially people who have clinically diagnosed ADHD, attention deficit hyperactivity disorder, rely on and in fact benefit from in many cases, things like Ritalin, Adderall, Vyvanse.
当然，许多人，尤其是临床诊断为多动症、注意力缺陷多动障碍的人，都依赖并实际上受益于许多处方药，例如利他林、阿得拉、Vyvanse。
Andrew Huberman:
安德鲁·休伯曼：
Nowadays, there's also a lot of interest in use of things like modafinil, armodafinil.
如今，人们对莫达非尼、阿莫达非尼等药物的使用也很感兴趣。
I covered all of those in the episode on ADHD, and you can find that at HubermanLab.com and the other places this podcast is found.
我在有关 ADHD 的剧集中介绍了所有这些内容，您可以在 HubermanLab.com 以及发现该播客的其他地方找到这些内容。
Prescription drugs aside, because they require a prescription and a discussion that's in-depth and appropriate with your physician, healthcare provider, there are supplements that can very potently increase dopamine as well, perhaps not to the extent that some of those other prescription drugs can, but certainly to a degree that will impact and increase dopamine and motivation and the other states dopamine is associated with.
除了处方药之外，因为它们需要处方并与您的医生、医疗保健提供者进行深入和适当的讨论，有些补充剂也可以非常有效地增加多巴胺，也许没有达到其他一些处方药的程度，但肯定会在一定程度上影响和增加多巴胺和动机以及与多巴胺相关的其他状态。
And the two main categories of supplements that are very effective in raising dopamine.
以及对提高多巴胺非常有效的两大类补充剂。
And here I should provide the caveat that anytime you're going to add or remove anything from your supplementation protocols, please talk to a physician who is knowledgeable on these topics.
在这里，我应该警告您，任何时候您要在补充方案中添加或删除任何内容，请咨询熟悉这些主题的医生。
Andrew Huberman:
安德鲁·休伯曼：
If you're somebody who has or is taking drugs for depression or mania, please be very cautious about manipulating your dopamine in any case.
如果您患有或正在服用治疗抑郁症或躁狂症的药物，请在任何情况下都非常谨慎地控制多巴胺。
I don't just say that to protect us, I say that to protect you.
我这么说不仅是为了保护我们，也是为了保护你们。
But if we were to look at the supplement landscape and ask which supplement increased dopamine, there are a vast number of them.
但如果我们看看补充剂的情况并询问哪种补充剂可以增加多巴胺，就会发现它们的数量非常多。
But the three main ones, the most effective ones that are readily available out there without a prescription are Mucuna pruriens.
但三种主要的、最有效的、无需处方即可获得的药物是黧豆。
This is actually the outside of a velvety bean that has been extracted and put into a supplement.
这实际上是被提取并放入补充剂中的柔软豆子的外部。
Mucuna pruriens is actual L-dopa.
黧豆实际上是左旋多巴。
It's 99% L-dopa, which is a prescription drug that is given for Parkinson's and for other purposes where increasing dopamine is important.
它的 99% 是左旋多巴，这是一种处方药，用于治疗帕金森氏症和其他需要增加多巴胺的用途。
I don't recommend Mucuna pruriens.
我不推荐黧豆。
I'm not saying that no one should take it, but I don't take it, and I don't recommend it, because it tends to so potently and acutely increase dopamine that there's a pretty substantial crash afterwards.
我并不是说没有人应该服用它，但我不服用它，也不推荐它，因为它往往会如此有效和急剧地增加多巴胺，以至于随后会出现相当大的崩溃。
Andrew Huberman:
安德鲁·休伯曼：
So I avoid it, and I don't generally suggest that anyone take it, unless there's really a clinical need or they're working very closely with somebody that can really monitor that.
所以我会避免使用它，而且我通常不建议任何人服用它，除非确实有临床需要，或者他们正在与能够真正监控这一情况的人密切合作。
The other two supplements that can increase dopamine in a short-term way, but in a significant way, are L-tyrosine.
另外两种可以短期但显着增加多巴胺的补充剂是 L-酪氨酸。
So you can buy that as a supplement amino acid.
所以你可以购买它作为氨基酸补充剂。
I sometimes take this.
我有时会拿这个。
I would say I probably take it about once a week maximum for work bouts or workouts.
我想说我可能每周最多服用一次用于工作或锻炼。
I'll take it in dosages of anywhere from 500 milligrams to 1000 milligrams.
我服用的剂量为 500 毫克到 1000 毫克。
People vary tremendously in their sensitivity to supplementing L-tyrosine.
人们对补充 L-酪氨酸的敏感性差异很大。
I know people that can take two grams.
我认识的人可以服用两克。
I know people that can barely take 100 milligrams.
我知道有些人只能勉强摄入 100 毫克。
I know people that the best dose for them is zero milligrams.
我知道人们的最佳剂量是零毫克。
So there's a lot of variation there depending on sensitivity and their natural baseline levels of dopamine, and whether or not they're doing a lot of other things to support dopamine.
因此，根据敏感性和多巴胺的自然基线水平，以及他们是否做了很多其他事情来支持多巴胺，存在很多差异。
Andrew Huberman:
安德鲁·休伯曼：
But nonetheless, taking L-tyrosine will lead to fairly substantial increases in dopamine within about 15 to 45 minutes, and it lasts for about 30 minutes to two hours, and then there's a tapering off.
但尽管如此，服用L-酪氨酸会在大约15到45分钟内导致多巴胺相当大的增加，并且持续大约30分钟到两个小时，然后逐渐减少。
Some people experience a little bit of an emotional or — and/or, I should say — an energetic crash.
有些人会经历一点情绪上的或——和/或，我应该说——精力充沛的崩溃。
Some people don't.
有些人则不然。
And then the other supplement that I certainly use and that I know a number of other people use is more fast-acting, but more potent, which is phenylethylamine.
然后，我当然使用的另一种补充剂，我知道其他许多人也在使用，它起效更快，但更有效，它是苯乙胺。
This relates to the so-called PEA molecule, P-E-A, and phenylethylamine increases dopamine and some metabolites related to dopamine in ways that really increase energy and feelings of well-being and motivation.
这与所谓的 PEA 分子（P-E-A）有关，苯乙胺会增加多巴胺和一些与多巴胺相关的代谢物，从而真正增加能量以及幸福感和动力。
And again, it's fast acting.
再说一遍，它的作用很快。
So my particular protocol, the one I use, is I'll take phenylethylamine at dosages of about 300 to 600 milligrams along with some L-tyrosine, or I'll take it on its own with a molecule, or I should say a compound that we'll talk about a little bit later as it relates to acetylcholine, alpha GPC.
因此，我使用的特定方案是，我将服用约 300 至 600 毫克剂量的苯乙胺和一些 L-酪氨酸，或者我将其单独与分子一起服用，或者我应该说一种我们稍后会讨论的化合物，因为它与乙酰胆碱（α GPC）有关。
Andrew Huberman:
安德鲁·休伯曼：
But tyrosine and phenylethylamine, taken alone or together, will make you feel more motivated and more alert, more willing and able to lean into particular motivated behaviors, whether or not they're physical or cognitive.
但酪氨酸和苯乙胺，单独或一起服用，会让你感觉更有动力、更警觉、更愿意并且能够倾向于特定的动机行为，无论是身体上的还是认知上的。
If you'd like to learn more about these compounds and their supplementation and their effects, I encourage you to check out the ever-valuable website examine.com.
如果您想了解更多有关这些化合物及其补充剂及其功效的信息，我鼓励您访问极具价值的网站 exam.com。
It's zero cost to access, and they provide references and some more details about these sorts of compounds and other related compounds.
访问成本为零，并且它们提供了有关此类化合物和其他相关化合物的参考资料和更多详细信息。
Now, if we are going to look at behavioral tools for potently increasing dopamine, that too is a vast landscape.
现在，如果我们要研究有效增加多巴胺的行为工具，那也是一个广阔的前景。
And we know based on hundreds if not thousands of studies that things like winning at some sort of competition, or succeeding in reaching a goal, can certainly increase dopamine.
根据数百甚至数千项研究，我们知道，在某种比赛中获胜或成功实现目标之类的事情肯定会增加多巴胺。
We talk a lot about this in the episode on dopamine, motivation and drive.
我们在关于多巴胺、动机和动力的剧集中对此进行了很多讨论。
But leaving that aside, there are certain behavioral protocols that are unrelated to your overall goals and motivations that can increase dopamine in a very sustained way.
但撇开这一点不谈，有一些与你的总体目标和动机无关的行为方案可以以非常持续的方式增加多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure.
毫无疑问，实现这一目标的最有效的行为工具将是刻意的寒冷暴露。
Deliberate cold exposure has been talked about a lot here and elsewhere in terms of its ability to do things like reduce inflammation, as a way to test and improve resilience, because uncomfortable cold, provided it's applied safely, is a great way to learn to be more resilient because you're essentially staying or forcing yourself to stay in a circumstance where your system is flooded with adrenaline.
刻意的寒冷暴露在这里和其他地方已经被谈论了很多，因为它能够减少炎症，作为一种测试和提高恢复能力的方法，因为不舒服的寒冷，只要安全地使用，是学习变得更有恢复能力的好方法，因为你本质上是留在或强迫自己留在你的系统充满肾上腺素的环境中。
But one lesser known aspect of deliberate cold exposure is one that's been demonstrated quite convincingly in humans.
但刻意暴露在寒冷环境中的一个鲜为人知的方面已在人类身上得到了相当令人信服的证明。
It comes from a study published in the year 2000.
它来自 2000 年发表的一项研究。
I'll link to this study.
我将链接到这项研究。
I love this study, by the way.
顺便说一句，我喜欢这项研究。
Covered it many times on this podcast because I love it so much and I think it's truly important.
在这个播客中多次介绍它，因为我非常喜欢它并且我认为它确实很重要。
And that's the study from Šrámek et al.
这就是 Šrámek 等人的研究。
entitled "Human physiological responses to immersion into water of different temperatures."
题为“人类对浸入不同温度的水中的生理反应”。
Andrew Huberman:
安德鲁·休伯曼：
I'm not going to go into this into a ton of detail for sake of time, but basically what they show is that putting people into cold water ...
由于时间关系，我不会详细讨论这一点，但基本上他们所展示的是把人们置于冷水中......
And I should mention, the water that they used in this study wasn't that cold.
我应该提到的是，他们在这项研究中使用的水并没有那么冷。
They had a bunch of different conditions, but they had people that got into, for instance, 60-degree-Fahrenheit water for up to two hours, had them sitting there in a lawn chair up to their neck, had very long-sustained increases in dopamine transmission and dopamine circulation in their brain and body.
他们有很多不同的条件，但他们让人们在 60 华氏度的水中浸泡长达两个小时，让他们坐在草坪椅上，直到脖子以下，他们的大脑和身体中的多巴胺传输和多巴胺循环都长期持续增加。
And also some of the other catecholamines.
还有一些其他儿茶酚胺。
As I mentioned before, dopamine tends to collaborate with epinephrine and vice versa.
正如我之前提到的，多巴胺倾向于与肾上腺素合作，反之亦然。
Andrew Huberman:
安德鲁·休伯曼：
Now, you don't need to put yourself into 60-degree-Fahrenheit water to get these kind of sustained increases, and you certainly don't need to do it for two hours.
现在，您不需要将自己放入 60 华氏度的水中来获得这种持续的增加，而且您当然不需要这样做两个小时。
We have strong reason to believe based on subsequent studies, in fact published just this last year, that getting into much colder water of say 50 degrees or 55 degrees or even 45 degrees Fahrenheit, can potently increase dopamine and epinephrine as well, and that you don't need to expose yourself to that cold water for nearly as long.
我们有充分的理由相信，基于去年刚刚发表的后续研究，进入更冷的水中，比如 50 华氏度、55 华氏度甚至 45 华氏度，也可以有效增加多巴胺和肾上腺素，而且你不需要将自己暴露在冷水中那么长时间。
So perhaps even as short as one minute or even 30 seconds exposure to really cold water can lead to these potent, long-lasting increases in dopamine.
因此，也许即使是短至一分钟甚至 30 秒的冷水接触也能导致多巴胺的有效、持久的增加。
Andrew Huberman:
安德鲁·休伯曼：
Many people will ask which protocols to follow.
许多人会问要遵循哪些协议。
For instance, will a cold shower suffice?
例如，洗冷水澡就足够了吗？
Very likely, yes, if your shower gets cold enough.
很有可能，是的，如果你的淋浴足够冷的话。
Do you need ice floating in the bath?
浴缸里需要浮冰吗？
No, it's all about the temperature, not whether or not there's ice present or not.
不，这一切都与温度有关，与是否有冰无关。
How long to stay in there?
在那里待多久？
There are a lot of details that we don't have time to go into this episode.
有很多细节我们没有时间详细讨论这一集。
Please see the episode on the use of deliberate cold for health and performance.
请观看有关为了健康和表现而故意使用感冒的剧集。
You'll find that at HubermanLab.com.
您可以在 HubermanLab.com 上找到它。
We have a newsletter related to this.
我们有一份与此相关的时事通讯。
It gets into a lot of detailed protocols, but in general, we can say that the way to evoke dopamine and epinephrine release using cold water is to, ideally you would do cold water immersion.
它涉及很多详细的协议，但总的来说，我们可以说，使用冷水引起多巴胺和肾上腺素释放的方法是，理想情况下，你会进行冷水浸泡。
Andrew Huberman:
安德鲁·休伯曼：
If you can't, you'd use cold shower, but you want to use a temperature that is safe, meaning you're not going to have a heart attack, but that is uncomfortable, such that you really want to get out.
如果你不能，你会使用冷水淋浴，但你想要使用安全的温度，这意味着你不会心脏病发作，但这很不舒服，这样你真的很想出去。
And then staying in for anywhere from one minute to 10 minutes depending on how cold-adapted you are.
然后在任何地方停留 1 分钟到 10 分钟，具体取决于您对寒冷的适应程度。
And then getting out and drying off and going about your day, unless you have some other protocol that you're trying to extract from the cold.
然后出去，擦干身体，继续你的一天，除非你有其他的方案想要摆脱寒冷。
So this is a cold exposure protocol specifically aimed at increasing dopamine.
所以这是一种专门针对增加多巴胺的冷暴露方案。
For some people out there, you might think this is kind of silly, using cold water to increase dopamine.
对于某些人来说，您可能认为这有点愚蠢，用冷水来增加多巴胺。
But when you look at the data in humans on the effect of cold water exposure to stimulate long-lasting, very significant increases in dopamine and epinephrine, I think you'll agree that this is a really potent tool, that provided it's given safely and gone about safely, is giving you the kinds of increases in dopamine that you would seek using prescription pharmacology.
但是，当您查看人类关于冷水暴露对刺激多巴胺和肾上腺素持久、非常显着增加的影响的数据时，我想您会同意这是一个非常有效的工具，只要安全地给予它并安全地进行，就会给您带来使用处方药理学寻求的多巴胺增加。
Andrew Huberman:
安德鲁·休伯曼：
Now, it shouldn't be used as a replacement for prescription pharmacology, although people have done that to success.
现在，它不应该被用作处方药理学的替代品，尽管人们已经成功地做到了这一点。
One of the previous guests on the Huberman Lab podcast was Dr. Anna Lembke, our director of the Dual Diagnosis Addiction Clinic at Stanford.
胡伯曼实验室播客的前一位嘉宾是安娜·伦布克博士，她是斯坦福大学双重诊断成瘾诊所的主任。
She has an amazing book called "Dopamine Nation," all about dopamine and both its uses, healthy, and its perils in things like addiction.
她有一本很棒的书，名叫《多巴胺国家》，全是关于多巴胺及其用途、健康以及它在成瘾等方面的危险。
And she describes a patient of hers that used deliberate cold exposure to try and maintain dopamine levels while coming off of drugs that were increasing dopamine so potently that they were putting him down the path of addiction.
她还描述了她的一位患者，她故意暴露在寒冷环境中，试图维持多巴胺水平，同时戒掉那些会增加多巴胺的药物，这些药物非常有效地增加了多巴胺，导致他走上了成瘾的道路。
So the use of cold water for increasing dopamine is a real tool.
因此，使用冷水来增加多巴胺是一个真正的工具。
It's, I would say, a power tool.
我想说，它是一种电动工具。
Andrew Huberman:
安德鲁·休伯曼：
In fact, it's the kind of thing that if you want to increase dopamine for sake of motivation, it might be your first go to, provided you're also doing the things to maintain dopamine baseline, like sunlight exposure in particular, making sure you're getting sufficient amounts of tyrosine-containing foods, and so on.
事实上，如果你想为了动力而增加多巴胺，这可能是你的第一个选择，前提是你还做了一些事情来维持多巴胺基线，例如特别是阳光照射，确保你摄入足够量的含酪氨酸食物等等。
And now, just very briefly, I want to point to a few quick tools that good peer-reviewed data tell us can be leveraged in order to make sure that you have sufficient dopamine when you want it or that it's available for it to be released by any number of the tools I provided thus far.
现在，我想简单地指出一些快速工具，经过同行评审的良好数据告诉我们，可以利用这些工具来确保您在需要时拥有足够的多巴胺，或者可以通过我迄今为止提供的任何数量的工具来释放多巴胺。
And those are sufficient number of B vitamins.
这些都是足够数量的 B 族维生素。
So it turns out that B vitamins, in particular B6, or vitamin B6, can potently reduce prolactin levels.
事实证明，B 族维生素，尤其是 B6 或维生素 B6，可以有效降低催乳素水平。
And again, prolactin and dopamine tend to work in push/pull fashion.
同样，催乳素和多巴胺往往以推/拉的方式发挥作用。
That said, you should be cautious about taking excessive levels of B6.
也就是说，您应该谨慎服用过量的维生素 B6。
Andrew Huberman:
安德鲁·休伯曼：
It is a vitamin that if you take too much, you'll likely excrete it through your urine, but there is evidence that having excessively high levels of B6, or supplementing with excessively high levels of B6, can cause some peripheral neuropathy, some death of nerves in the periphery.
它是一种维生素，如果摄入过多，很可能会通过尿液排出体外，但有证据表明，维生素 B6 含量过高或补充维生素 B6 含量过高，可能会导致一些周围神经病变，甚至导致周围神经死亡。
If you want to know what dosage levels are relevant there, just simply look it up online.
如果您想知道相关的剂量水平，只需在网上查找即可。
There's a lot of information about this.
关于这一点有很多信息。
But you do want to make sure that you're getting enough B6, B12, et cetera such that you can keep prolactin levels in check.
但您确实需要确保摄入足够的维生素 B6、维生素 B12 等，以便控制催乳素水平。
And if you suspect that you have a dopamine deficiency, please talk to your doctor and talk to them about ways you might adjust that prolactin down, and thereby dopamine up.
如果您怀疑自己缺乏多巴胺，请咨询您的医生，并与他们讨论如何调整催乳素，从而提高多巴胺。
The other way to ensure that dopamine levels stay high, or put differently that you don't quash whatever dopamine you have in your system, is to really avoid bright light exposure to your eyes between the hours of 10 p.m.
确保多巴胺水平保持在高水平的另一种方法，或者换句话说，不消除系统中的多巴胺，是真正避免晚上 10 点到晚上 10 点之间强光照射到眼睛。
and 4 a.m.
和凌晨 4 点
Andrew Huberman:
安德鲁·休伯曼：
Or another way of putting this, because I realize people sleep at different times, et cetera is to avoid bright light exposure to your eyes, not just blue light, but all colors of light, in phase three.
或者换句话说，因为我意识到人们在不同的时间睡觉，等等，是为了在第三阶段避免强光照射到您的眼睛，不仅仅是蓝光，而是所有颜色的光。
That is 17 to 24 hours after waking up, because that's really when you should be asleep or trying to get asleep if you're having trouble sleeping.
那是醒来后的 17 到 24 小时，因为这确实是您应该睡觉的时间，或者如果您入睡困难则应该尝试入睡的时间。
Work from Samer Hattar's lab, the director of the Chronobiology Unit at the National Institutes of Mental Health, again, a previous Huberman Lab podcast guest, tell us that bright light exposure in phase three of your circadian cycle, 17 to 24 hours after waking, can have dramatic effects in reducing dopamine levels by way of activating a neural circuit involving something called the habenula.
美国国立心理健康研究院时间生物学部门主任萨默·哈塔尔实验室的工作告诉我们，在昼夜节律第三阶段（醒来后 17 至 24 小时）暴露在强光下，可以通过激活涉及缰核的神经回路，对降低多巴胺水平产生显着效果。
Don't want to get into too many details right now, but really try and keep the lights dim in the middle of the night, or off if you can do that safely.
现在不想讨论太多细节，但要真正尝试在半夜将灯光保持暗淡，或者如果可以安全地做到这一点，则将其关闭。
Andrew Huberman:
安德鲁·休伯曼：
It's really going to help.
这确实会有帮助。
If you're turning on your phone brightly, if you are turning on bright lights, it's not just going to negatively impact melatonin, the hormone that helps you fall and stay asleep, it's also going to negatively impact dopamine levels, not just that night, but the subsequent day.
如果你把手机开得很亮，如果你打开明亮的灯光，它不仅会对褪黑激素（帮助你入睡和保持睡眠的激素）产生负面影响，还会对多巴胺水平产生负面影响，不仅是当晚，而且是第二天。
So that more or less summarizes our coverage of ways to use behavior and supplementation and nutrition to increase dopamine, and dopamine receptor efficacy and number, and to keep sufficient amounts of dopamine in your system day-to-day for motivation, mood, and focus.
因此，这或多或少总结了我们对使用行为、补充剂和营养来增加多巴胺和多巴胺受体的功效和数量，并在您的系统中保持足够量的多巴胺每天以提供动力、情绪和注意力的方法的报道。
And of course, keep in mind those things that can suppress dopamine, the bright light exposure, elevated prolactin, and so on.
当然，请记住那些可以抑制多巴胺、强光照射、催乳素升高等的因素。
My hope is that by understanding those tools and how they work, and understanding that dopamine does certain things and not others, that you can assemble a versatile kit of behaviors and other things that you can do in order to adjust your dopamine levels according to your particular goals.
我希望，通过了解这些工具及其工作原理，并了解多巴胺会做某些事情而不是其他事情，您可以组装一套多功能的行为和您可以做的其他事情，以便根据您的特定目标调整您的多巴胺水平。
Andrew Huberman:
安德鲁·休伯曼：
I want to just briefly return to the fact, however, that all of that is riding on that phase one, phase two background, meaning it's probably going to take less cold water exposure, or I should say less time doing cold water exposure early in the day, to get a big increase in dopamine than it would later in the day.
然而，我想简单地回到这个事实，所有这些都依赖于第一阶段、第二阶段的背景，这意味着可能需要更少的冷水暴露，或者我应该说，在当天早些时候进行冷水暴露的时间更少，以获得比当天晚些时候更多的多巴胺增加。
Because later in the day, your baseline levels of dopamine are lower, and you've got more serotonin circulating.
因为在当天晚些时候，您的多巴胺基线水平较低，并且循环的血清素较多。
That should make sense to you now as to why that's the case.
现在您应该明白为什么会这样了。
And does that mean that you should really modify your protocols dramatically?
这是否意味着您真的应该大幅修改您的协议？
Probably not, but you might keep that in mind that if, for instance, you need to be in a highly motivated, focused state in the late part of the day for whatever reason, it might take a few or more of these tools in combination in order to accomplish that.
可能不会，但您可能会记住这一点，例如，如果您出于某种原因需要在一天的晚些时候处于高度积极、专注的状态，则可能需要结合使用这些工具中的一些或更多才能实现这一目标。
Andrew Huberman:
安德鲁·休伯曼：
Whereas, if you're somebody who feels pretty good during the day, but you're lacking motivation and you want to increase dopamine levels, and you don't yet need to or want to resort to prescription drugs or supplementation, well then you might layer in a couple behavioral protocols.
然而，如果你白天感觉很好，但缺乏动力，想要提高多巴胺水平，而且还不需要或不想诉诸处方药或补充剂，那么你可能会采取一些行为方案。
Paying attention to, of course, the things that you might be doing that would also potentially suppress dopamine.
当然，注意你可能正在做的事情也可能会抑制多巴胺。
So again, that kit of tools is designed for you to play with, if you choose, if it's safe for you to apply them, then do that.
再说一遍，该工具包是为您设计的，如果您选择使用它们，如果您可以安全地使用它们，那么就这样做。
Consider doing them individually, not trying to hit all the tools all at once, right?
考虑单独完成它们，而不是试图同时使用所有工具，对吧？
I mean, why throw all those tools at your dopamine system at once?
我的意思是，为什么要立即将所有这些工具投入到您的多巴胺系统中？
Better would be to have those tools in your kit and be able to deploy them depending on whether or not you're on travel, whether or not you're eating well or less well, whether or not you're sleeping well or less well.
更好的办法是在你的工具包中包含这些工具，并能够根据你是否在旅行、你吃得好还是不好、你睡得好还是不好来部署它们。
Andrew Huberman:
安德鲁·休伯曼：
That's highly individual, and I like to think that in having those tools in hand, you'll be able to adjust them and apply them in the ways that allow you to access the dopamine increases that you're after.
这是非常个人化的，我认为，只要掌握了这些工具，您将能够调整它们并以允许您获得所需的多巴胺增加的方式应用它们。
So next I'd like to talk about epinephrine, also called adrenaline.
接下来我想谈谈肾上腺素，也称为肾上腺素。
I want to point out that epinephrine is released both in the brain and the body.
我想指出的是，肾上腺素在大脑和身体中都会释放。
In fact, there's a barrier between brain and body that prevents the epinephrine that's released from your adrenal glands from crossing the blood-brain barrier.
事实上，大脑和身体之间存在一道屏障，可防止肾上腺释放的肾上腺素穿过血脑屏障。
So your brain has a separate site called the locus coeruleus.
所以你的大脑有一个单独的部位，称为蓝斑。
This is a collection of neurons in the back of the brain that kind of sprinkler the rest of the brain with epinephrine, and essentially wakes up whatever neural circuits happen to see, or I should say, wake up any circuits where that epinephrine happens to arrive, right?
这是大脑后部的一组神经元，可以向大脑的其余部分喷洒肾上腺素，从本质上唤醒任何碰巧看到的神经回路，或者我应该说，唤醒任何肾上腺素碰巧到达的回路，对吗？
And generally increase the excitability of those networks.
并且通常会增加这些网络的兴奋性。
That's why we say epinephrine increases energy.
这就是为什么我们说肾上腺素可以增加能量。
I'm not talking about caloric energy, although that's distantly related to this, but really energy and the desire to move.
我不是在谈论热量能量，尽管这与此有很远的关系，但真正的能量和运动的欲望。
Andrew Huberman:
安德鲁·休伯曼：
The feeling that we can think, the feeling that we can be alert.
我们可以思考的感觉，我们可以警觉的感觉。
In fact, if you look at somebody and their eyelids are wide open, in large part that's because of a lot of adrenaline in their system.
事实上，如果你看某人，他们的眼皮张得大大的，很大程度上是因为他们的系统中有大量的肾上腺素。
If their pupils are really big and their eyes are really wide open, in general, that means they have a lot of epinephrine circulating there.
一般来说，如果他们的瞳孔真的很大，眼睛真的睁得很大，这意味着他们那里有大量的肾上腺素在循环。
Whereas, when we're tired and we are hood-eyed, and we're sleepy, or our pupils are really small, in general, that's because levels of epinephrine and also dopamine — remember, they work together — levels of epinephrine and dopamine tend to be lower.
然而，当我们感到疲倦、睁大眼睛、困倦或瞳孔很小时，一般来说，这是因为肾上腺素和多巴胺的水平——记住，它们协同作用——肾上腺素和多巴胺的水平往往会较低。
This is also why when people take any drug, like again, not recommending this, amphetamine or cocaine or any stimulant, their pupils tend to be huge.
这也是为什么当人们服用任何药物时，就像再次不推荐的那样，安非他明或可卡因或任何兴奋剂，他们的瞳孔往往会很大。
Their eyes tend to be wide open.
他们的眼睛往往睁得很大。
They don't blink very often.
他们不经常眨眼。
And the opposite is true when people take sedatives.
当人们服用镇静剂时，情况恰恰相反。
So it all starts to make sense when you think about the basic actions of these things.
因此，当您思考这些事物的基本行为时，这一切就开始变得有意义了。
Andrew Huberman:
安德鲁·休伯曼：
For many people, increasing adrenaline or epinephrine might seem like a crazy idea.
对于许多人来说，增加肾上腺素或肾上腺素似乎是一个疯狂的想法。
Most people probably associate this molecule with stress, and they would like to be less stressed.
大多数人可能会将这种分子与压力联系起来，并且他们希望压力较小。
And we've done entire episodes about stress, how to master stress, how to leverage stress, how to conquer stress, a lot of great tools to do that that are behavioral, supplementation based.
我们已经完成了关于压力的整集，如何控制压力，如何利用压力，如何克服压力，以及许多基于行为和补充的出色工具。
Please see the episode on mastering stress for those tools.
请参阅有关掌握这些工具的压力的剧集。
But there are people, including me, that want to increase our levels of epinephrine, at least early in the day.
但有些人，包括我，希望增加肾上腺素的水平，至少在一天的早些时候。
I'm somebody who wakes up rather slowly.
我是一个起床比较慢的人。
Andrew Huberman:
安德鲁·休伯曼：
In fact, right after waking up, I rarely want to bounce out of bed.
事实上，醒来后我很少想从床上弹起来。
I try and push myself to do that.
我尝试强迫自己这么做。
I'm always impressed by these Jocko Willink types that are up at 4:30 or up at 5 and already into action.
我总是对这些 Jocko Willink 类型的人印象深刻，他们在 4 点 30 分或 5 点起床并已经开始行动。
I tend to be thinking about thinking about maybe being in action early in the day, but I try and push myself to get into action, which itself can increase epinephrine.
我倾向于在一天的早些时候考虑是否要采取行动，但我会尝试强迫自己采取行动，这本身就可以增加肾上腺素。
I should mention that any physical activity, any physical activity, walking, running, weight lifting, swimming, even talking for that matter, is going to increase levels of epinephrine.
我应该提到，任何体育活动，任何体育活动，步行、跑步、举重、游泳，甚至谈话，都会增加肾上腺素的水平。
Locus coeruleus is a brain structure that is tightly coupled with behaviors in a bidirectional way.
蓝斑是一种与行为紧密耦合的双向大脑结构。
Andrew Huberman:
安德鲁·休伯曼：
That is, when you are in action, you increase the amount of epinephrine released from locus coeruleus, you wake up the brain.
也就是说，当你在行动时，你增加了蓝斑释放的肾上腺素的量，你唤醒了大脑。
And conversely, when the locus coeruleus is active, the brain wakes up.
相反，当蓝斑活跃时，大脑就会醒来。
So it's reciprocal.
所以这是相互的。
It goes both directions.
它是双向的。
So I saw a funny tweet actually earlier today.
所以我今天早些时候看到了一条有趣的推文。
It was something like, "Going to the gym gives you energy, but you need energy to go to the gym.
就像是这样，“去健身房可以给你能量，但你需要能量才能去健身房。
Sounds like a pyramid scheme to me." Which made me chuckle, but of course overlooks the fact that indeed, if you have energy, you are more likely to be willing to get into physical movement, or cognitive movement, and thinking hard or thinking a lot about something.
对我来说听起来像是金字塔计划。”这让我笑了，但当然忽略了一个事实，事实上，如果你有精力，你更有可能愿意进行身体运动或认知运动，并努力思考或思考很多事情。
But also it is absolutely scientifically proven that being in action increases levels of epinephrine.
但科学也绝对证明，运动会增加肾上腺素的水平。
This is why exercising early in the day gives you more energy for rest of day.
这就是为什么早上锻炼可以让您在一天中剩下的时间里精力充沛。
Andrew Huberman:
安德鲁·休伯曼：
You still might experience a little bit of a crash in the afternoon, especially if you're getting up extra early, or if you're drinking caffeine too close to waking.
下午你仍然可能会经历一点崩溃，特别是如果你起得特别早，或者你在快要醒来的时候喝了咖啡因。
I've talked about this before.
我以前谈过这个。
If you drink too much caffeine close to waking, you're going to have an afternoon crash.
如果你在醒来时喝了太多咖啡因，你就会在下午崩溃。
Better to push that caffeine intake out about 90 to 120 minutes after waking.
最好在起床后 90 至 120 分钟停止摄入咖啡因。
I know this is really painful for certain people, but caffeine does increase epinephrine.
我知道这对某些人来说确实很痛苦，但咖啡因确实会增加肾上腺素。
Caffeine does other things to limit sleepiness.
咖啡因还有其他作用来限制睡意。
And by pushing it out 90 to 120 minutes after waking, you will avoid the afternoon crash to a large degree.
通过在起床后 90 到 120 分钟将其推出，您将在很大程度上避免下午的崩溃。
And if you get up and you exercise or even do any movement of any kind, a hundred jumping jacks or a walk, if you can't do that, anything like that will increase the total amount of epinephrine that you secrete into your bloodstream and in your brain and will get you more energy, not just in that moment, but throughout the day.
如果你起床锻炼，甚至做任何类型的运动，一百个开合跳或散步，如果你做不到的话，类似的事情会增加你分泌到血液和大脑中的肾上腺素总量，并且会给你带来更多的能量，不仅是在那一刻，而是一整天。
Andrew Huberman:
安德鲁·休伯曼：
So keep that in mind.
所以请记住这一点。
Exercise does indeed give you energy.
锻炼确实可以给你能量。
It burns caloric energy, but it gives you neural energy by way of increasing epinephrine transmission from locus coeruleus.
它会燃烧热量，但会通过增加蓝斑的肾上腺素传输来为您提供神经能量。
And presumably if the exercise is intense enough, adrenaline, epinephrine release from the adrenals within your body as well.
据推测，如果运动足够激烈，肾上腺素也会从你体内的肾上腺释放。
So we have exercise, and we have caffeine as potent tools for increasing epinephrine and thereby energy.
所以我们有锻炼，我们有咖啡因作为增加肾上腺素和能量的有效工具。
Another potent tool that's purely behavioral but is known to work based on excellent studies in humans — and actually my laboratory has been doing similar types of studies that are soon to be published, we hope — is so-called cyclic hyperventilation.
另一种有效的工具纯粹是行为性的，但众所周知，它的工作原理是基于对人类的出色研究——实际上我的实验室一直在进行类似类型的研究，我们希望这些研究很快就会发表——就是所谓的周期性过度换气。
Some of you may be familiar with Wim Hof breathing.
你们中有些人可能熟悉 Wim Hof 呼吸。
There's also tummo breathing, which is very similar, kundalini breathing.
还有肿瘤呼吸，与昆达里尼呼吸非常相似。
All of those styles of breathing involve cyclic hyperventilation: deep inhales and either passive exhales or active exhales, but repeating — inhale, exhale, inhale, exhale — in a very deep and repetitive way.
所有这些呼吸方式都涉及循环过度换气：深吸气，被动呼气或主动呼气，但以非常深且重复的方式重复 - 吸气，呼气，吸气，呼气。
Andrew Huberman:
安德鲁·休伯曼：
If you were to do that right now, doesn't matter if you do it through your nose or your mouth, although ideally you would do the inhale through your nose and the exhale through your mouth.
如果您现在要这样做，那么通过鼻子或嘴巴进行并不重要，尽管理想情况下您会通过鼻子吸气并通过嘴呼气。
If you did that for 25 repetitions, 25 inhales and exhales, you would feel more alert.
如果你重复 25 次，吸气和呼气 25 次，你会感觉更加警觉。
You'd also feel more warm.
你也会感觉更温暖。
Why?
为什么？
Because you increased epinephrine, adrenaline released in the brain and body.
因为你增加了肾上腺素，大脑和身体中释放的肾上腺素。
It works the first time and it works every time to increase epinephrine and thereby energy.
它第一次起作用，每次都会起作用，以增加肾上腺素，从而增加能量。
And in fact, there are protocols and great scientific studies of using cyclic hyperventilation for periods of minutes if not longer, where, for instance, you would do 25 big inhales and exhales, followed by a brief breath hold with your lungs empty, then repeat 25, then brief breath hold, excuse me, exhale, hold your lungs empty, and then repeat again for a third round if you like.
事实上，有一些协议和伟大的科学研究表明，使用循环过度通气持续几分钟（甚至更长时间），例如，您可以进行 25 次大吸气和呼气，然后在肺部排空的情况下短暂屏气，然后重复 25 次，然后短暂屏气，对不起，呼气，保持肺部排空，然后如果您愿意，可以重复第三轮。
Andrew Huberman:
安德鲁·休伯曼：
If you do that over and over, you're going to be very alert.
如果你一遍又一遍地这样做，你就会变得非常警觉。
You're going to have more energy.
你将会有更多的能量。
You're going to feel like you want to move around a lot more.
你会感觉自己想要更多地走动。
In fact, you might even feel agitated.
事实上，你甚至可能会感到焦躁。
So people with a lot of anxiety or prone to panic attack might want to be cautious in how they train and embark on that type of breathing.
因此，非常焦虑或容易惊恐发作的人可能需要谨慎对待他们如何训练和开始这种呼吸。
Might want to approach it a little more carefully or avoid it altogether.
可能需要更仔细地处理它或完全避免它。
But for most people, cyclic hyperventilation is simply going to get you more energized and feeling like you want to move, feeling like you can think more clearly and you'll be more wide eyed and alert because you are releasing adrenaline.
但对于大多数人来说，周期性过度换气只会让你更加精力充沛，感觉你想要移动，感觉你可以更清晰地思考，你会更加睁大眼睛和警觉，因为你正在释放肾上腺素。
And the cold water exposure protocol that I talked about earlier and that's covered in our episode on cold and in the newsletter on cold, well, that, as I mentioned earlier, potently increases dopamine but also epinephrine.
我之前谈到的冷水暴露方案，在我们关于寒冷的剧集和关于寒冷的时事通讯中都有介绍，嗯，正如我之前提到的，它可以有效增加多巴胺，但也可以增加肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
So that's another terrific tool, whether or not it's applied by cold shower, or cold immersion, or some other thing like cryo, that is going to make you more alert, because it releases adrenaline.
所以这是另一个很棒的工具，无论是否通过冷水淋浴、冷水浸泡或其他类似冷冻的方式使用，都会让你更加警觉，因为它会释放肾上腺素。
Now, we can't really say that there are foods to increase epinephrine.
现在，我们还不能真正说有食物可以增加肾上腺素。
Rather, there are foods that include a lot of tyrosine that will increase dopamine.
相反，有些食物含有大量酪氨酸，会增加多巴胺。
And remember, dopamine is the molecule from which epinephrine is synthesized.
请记住，多巴胺是合成肾上腺素的分子。
So we can't really point to a particular food or categories of food for increasing epinephrine.
因此，我们不能真正指出某种特定的食物或某类食物可以增加肾上腺素。
I think caffeine and things like it will increase epinephrine.
我认为咖啡因和类似的东西会增加肾上腺素。
There are, of course, prescription drugs that will increase epinephrine.
当然，有些处方药会增加肾上腺素。
And, of course, there are all sorts of so-called beta blockers that will block the receptors for epinephrine to make you feel calm for public speaking, or for various heart conditions, et cetera.
当然，还有各种所谓的β受体阻滞剂，它们会阻断肾上腺素受体，使您在公开演讲或各种心脏病等情况下感到平静。
That's really the domain of physicians and should really be worked out with your cardiologist, with a physician, et cetera.
这确实是医生的职责范围，应该与您的心脏病专家、医生等等一起解决。
Andrew Huberman:
安德鲁·休伯曼：
I think the tools of exercise, and should you want very potent increases in adrenaline, high-intensity exercise, as well as the tools of caffeine, cyclic hyperventilation, and deliberate cold exposure really combine to give you a nice little kit.
我认为运动的工具，如果你想要非常有效地增加肾上腺素，高强度运动，以及咖啡因的工具，周期性过度换气，和故意寒冷暴露真的结合起来给你一个很好的小工具包。
I would say a versatile kit of ways to increase epinephrine for the sake of having more physical and mental energy.
我想说的是一套多功能的方法来增加肾上腺素，以获得更多的身体和精神能量。
So next is the neuromodulator acetylcholine.
接下来是神经调节剂乙酰胆碱。
And as I mentioned earlier, acetylcholine is associated with states of focus.
正如我之前提到的，乙酰胆碱与注意力状态有关。
And those states of focus can be high energy states of focus.
这些聚焦状态可以是高能量聚焦状态。
So the ones that are accompanied by high levels of dopamine and epinephrine and where we're really excited about and really lasered in on something.
因此，那些伴随着高水平的多巴胺和肾上腺素的东西，我们对某些事情感到非常兴奋并真正着迷。
Or they can be the calmer, more relaxed states of focus, like reading a book or practicing music or listening very carefully to somebody in a way that's relaxed and calm.
或者它们可以是更平静、更放松的专注状态，比如读书、练习音乐或以放松和平静的方式仔细聆听某人的讲话。
Andrew Huberman:
安德鲁·休伯曼：
And yet nonetheless, where we have a narrow cognitive, and typically a narrow visual aperture, and typically also a narrow auditory aperture.
尽管如此，我们的认知能力很窄，通常视觉孔径也很窄，听觉孔径也很窄。
That is, our auditory system and our visual system and our thinking can be very broad, it can be all over the place, or it can be very narrow, and it can be very focused.
就是说，我们的听觉系统、我们的视觉系统、我们的思维可以很广泛，可以很广泛，也可以很狭窄，也可以很专注。
Acetylcholine is released from two major sites in the brain, nucleus basalis, which is in the forebrain and extends connections out to many different brain areas to offer the opportunity to release acetylcholine locally, and more or less in a chemical way, highlight those particular neurons and synapses for strengthening, for plasticity later.
乙酰胆碱从大脑中的两个主要部位释放，基底核位于前脑，将连接延伸到许多不同的大脑区域，为局部释放乙酰胆碱提供机会，并或多或少以化学方式突出那些特定的神经元和突触，以增强其能力，从而增强以后的可塑性。
And it is released from sites in the back of the brain in a way that can increase the so-called fidelity of information coming in through our eyes, our ears, our nose, et cetera.
它从大脑后部的部位释放出来，可以提高通过我们的眼睛、耳朵、鼻子等传入的信息的保真度。
Andrew Huberman:
安德鲁·休伯曼：
What do I mean by fidelity?
我所说的忠诚是什么意思？
Well, we are constantly being bombarded with sensory information through all of our various senses, and acetylcholine released from this area in the back of the brain has the ability to increase the extent to which, say, visual information, or just visual and auditory information, would make it through to our consciousness, whereas all the other types of sensory information that are covering in are filtered out.
好吧，我们不断地受到来自各种感官的感官信息的轰炸，从大脑后部的这个区域释放的乙酰胆碱能够增加视觉信息，或者只是视觉和听觉信息进入我们意识的程度，而覆盖的所有其他类型的感官信息都会被过滤掉。
So your brain, because it's taking in all this information, needs to decide what to pay attention to.
所以你的大脑，因为它正在吸收所有这些信息，需要决定要注意什么。
And in this way, we can say that acetylcholine has a lot to do, not just with focus, in air quotes, but literally attention.
通过这种方式，我们可以说乙酰胆碱有很多作用，不仅仅是空气中的焦点，而是字面上的注意力。
Which neural signals become relevant to our consciousness?
哪些神经信号与我们的意识相关？
There's a whole discussion to be had there, and we don't have time for that.
那里要进行全面的讨论，但我们没有时间。
Rather, I'd like to focus on what are the tools that one can use to maintain healthy baselines of acetylcholine, and increase acetylcholine for sake of learning any type of information, physical, cognitive, or otherwise?
相反，我想关注的是人们可以使用哪些工具来维持乙酰胆碱的健康基线，并增加乙酰胆碱以学习任何类型的信息（身体、认知或其他信息）？
Andrew Huberman:
安德鲁·休伯曼：
Now, it turns out there have been a lot of studies, including many quality peer-reviewed studies carried out in humans, looking at what happens when you increase acetylcholine levels in the brain and you accompany that with the attempt to learn.
现在，事实证明已经有很多研究，包括许多在人类身上进行的高质量同行评审研究，看看当你增加大脑中的乙酰胆碱水平并伴随着学习的尝试时会发生什么。
And what you find almost always is that people experience increased focus, that when measured, the neuronal responses become more specific, so less broadscale activity in the brain and more specific neural circuit activity.
你几乎总是发现人们的注意力越来越集中，在测量时，神经元反应变得更加具体，因此大脑中的广泛活动减少，神经回路活动更加具体。
And that this triggers immediate and long-lasting changes in the way those circuits work.
这会触发这些电路的工作方式立即而持久的变化。
Even when acetylcholine is not being deployed, so-called neuroplasticity, the circuits literally change.
即使没有使用乙酰胆碱（即所谓的神经可塑性），神经回路也会发生真正的变化。
So this is great.
所以这很棒。
The work of Michael Silver at Berkeley, the work of Mike Merzenich at UCSF, the work of Michael Kilgard down in Texas.
伯克利分校的迈克尔·西尔弗（Michael Silver）的工作，加州大学旧金山分校的迈克·梅泽尼奇（Mike Merzenich）的工作，德克萨斯州的迈克尔·基尔加德（Michael Kilgard）的工作。
All of those laboratories see this again and again and again: Increase acetylcholine before entering learning and there's a much higher probability that the learning will "sink in," that the information will be retained, because those neural circuits change.
所有这些实验室都一次又一次地看到这一点：在进入学习之前增加乙酰胆碱，学习“融入”的可能性就会更高，信息将被保留，因为这些神经回路发生了变化。
Andrew Huberman:
安德鲁·休伯曼：
Now, ways to increase acetylcholine in a potent way include, again, nutrition and supplementation.
现在，有效增加乙酰胆碱的方法包括营养和补充剂。
It is important to have baseline levels of acetylcholine be sufficiently high as well.
乙酰胆碱的基线水平足够高也很重要。
And for that, really, the ideal situation is to regularly ingest foods that provide enough of the precursors for acetylcholine to be made.
为此，实际上，理想的情况是定期摄入能够提供足够的乙酰胆碱前体的食物。
If you go online and you were to do a search of which foods contain a lot of choline, which is related to the synthesis of acetylcholine, you would get some interesting information back.
如果你上网搜索哪些食物含有大量胆碱，而胆碱与乙酰胆碱的合成有关，你会得到一些有趣的信息。
For instance, beef liver is the most potent source of choline.
例如，牛肝是胆碱最有效的来源。
I know nowadays there's a growing microtrend, if you will, of ingesting beef liver, even raw liver, which to be honest, the thought of ingesting raw liver of any kind activates my area postrema, which is the area of the brain that triggers nausea.
我知道现在有一种日益增长的微趋势，如果你愿意的话，摄入牛肝，甚至是生肝脏，说实话，摄入任何种类的生肝脏的想法都会激活我的后区，这是引发恶心的大脑区域。
In fact, I'm starting to salivate a bit, not because I'm hungry, but I think the whole concept makes me ill.
事实上，我开始流口水了，不是因为我饿了，而是我觉得整个概念让我感到恶心。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, cooked liver, or raw liver for that matter, or liver of any kind, seems to contain a lot of choline.
尽管如此，煮熟的肝脏，或生肝脏，或任何种类的肝脏，似乎都含有大量胆碱。
I realize most people, most people, are not going to be running out and ingesting large amounts of beef liver.
我意识到大多数人，大多数人，不会耗尽并摄入大量牛肝。
Eggs contain a lot of choline.
鸡蛋含有大量的胆碱。
Beef contains choline, soybeans contain choline.
牛肉含有胆碱，大豆含有胆碱。
So there are vegan or nonmeat sources.
所以有纯素或非肉类来源。
Chicken, fish, mushrooms, kidney beans, these sorts of things contain a lot of choline, and there are other vegetables that contain choline.
鸡肉、鱼、蘑菇、芸豆这些东西含有大量的胆碱，还有其他蔬菜也含有胆碱。
So depending on your dietary preferences and needs, you can select certain foods to ingest to get enough choline to synthesize enough baseline acetylcholine.
因此，根据您的饮食偏好和需求，您可以选择摄入某些食物，以获得足够的胆碱来合成足够的基线乙酰胆碱。
Andrew Huberman:
安德鲁·休伯曼：
In the realm of supplementation, there's some excellent tools for increasing acetylcholine in the acute short term, meaning over the course of about 30 minutes, out to about two hours or maybe even four hours.
在补充剂领域，有一些极好的工具可以在短期内增加乙酰胆碱，即在大约 30 分钟、到大约两个小时甚至四个小时的时间内。
And the number of different molecules that can do that, that are available without a prescription, at least in the U.S., is pretty vast.
可以做到这一点的不同分子的数量相当大，这些分子无需处方即可获得，至少在美国是这样。
The most common of those molecules is actually nicotine.
这些分子中最常见的是尼古丁。
Nicotinic acetylcholine receptors are abundant throughout the body and brain.
烟碱乙酰胆碱受体在身体和大脑中大量存在。
They're in various brain circuits, they are on muscle.
它们存在于不同的大脑回路中，存在于肌肉中。
And yes, smoking nicotine either by vaping or cigarette will activate those nicotinic receptors.
是的，通过电子烟或香烟吸食尼古丁会激活这些烟碱受体。
But, of course, smoking is a terrible thing.
但是，当然，吸烟是一件可怕的事情。
It will also activate things like lung cancer.
它还会激活肺癌等疾病。
So I definitely don't recommend that.
所以我绝对不推荐这样做。
It also activates addiction, because of the ways that it triggers activation of the dopamine circuit, so ...
它还会激活成瘾，因为它会触发多巴胺回路的激活，所以......
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
Ways that it triggers activation of the dopamine circuit.
它触发多巴胺回路激活的方式。
So I think that triggering activation of acetylcholine-related pathways by ingesting nicotine by way of inhalants is generally a bad idea.
因此，我认为通过吸入剂摄入尼古丁来触发乙酰胆碱相关途径的激活通常是一个坏主意。
However, some people will chew Nicorette or other nicotine-type gums.
然而，有些人会咀嚼尼古丁或其他尼古丁型口香糖。
I've never done that, but I have friends who actually rely on that.
我从来没有这样做过，但我有一些真正依赖这一点的朋友。
These are typically former smokers that are trying not to smoke but still want to get some of the focus enhancement that they experience from nicotine.
这些人通常是前吸烟者，他们试图不吸烟，但仍然希望从尼古丁中获得一些注意力增强效果。
Some people are very sensitive to nicotine, and this is important.
有些人对尼古丁非常敏感，这一点很重要。
Some people are very sensitive to ingested nicotine.
有些人对摄入的尼古丁非常敏感。
So nowadays there are nicotine-dipped toothpicks.
所以现在出现了浸有尼古丁的牙签。
There, of course, is nicotine gum and other sources of nicotine.
当然，还有尼古丁口香糖和其他尼古丁来源。
Some people can take that and feel fine.
有些人可以接受并感觉良好。
Some people take it and feel absolutely terrible.
有些人接受了它并感觉非常糟糕。
I confess, I've never actually tried nicotine in any of those forms, so I don't know how they work for me.
我承认，我从未真正尝试过任何形式的尼古丁，所以我不知道它们对我有什么作用。
But some people do use them as cognitive enhancers.
但有些人确实将它们用作认知增强剂。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I know one Nobel Prize-winning neuroscientist who's quite well-known in our field for chewing Nicorette all day long.
事实上，我认识一位获得诺贝尔奖的神经科学家，他在我们的领域因整天咀嚼尼古雷而闻名。
He insists that it really helps him with his focus, and he is exceedingly smart and productive, although I'm sure there are other reasons for that.
他坚持认为这确实有助于他集中注意力，而且他非常聪明且富有成效，尽管我确信还有其他原因。
Andrew Huberman:
安德鲁·休伯曼：
Supplements that I have used and do use for increasing acetylcholine are things like Alpha GPC, or huperzine.
我曾经使用过和正在使用的用于增加乙酰胆碱的补充剂是 Alpha GPC 或石杉碱甲。
Alpha GPC is in the choline pathway, such that more acetylcholine is synthesized after you ingest it.
Alpha GPC 位于胆碱途径中，因此摄入后会合成更多的乙酰胆碱。
That's the general logic or framework of how it works.
这就是它如何工作的一般逻辑或框架。
Whereas huperzine is mainly in the enzymatic pathway.
而石杉碱主要通过酶途径发挥作用。
It tends to adjust how much acetylcholine is broken down and lead to net increases in acetylcholine.
它往往会调整乙酰胆碱的分解量并导致乙酰胆碱的净增加。
I will often take 300 milligrams of Alpha GPC prior to workouts or prior to cognitive work bouts.
我通常会在锻炼前或认知训练前服用 300 毫克 Alpha GPC。
But when I say often, I tend to do this anywhere from three to four times a week, typically not every day.
但当我说“经常”时，我倾向于每周这样做三到四次，通常不是每天。
Although there are people, including people who are trying to offset age-related cognitive decline, that will take 300 milligrams of Alpha GPC three times a day, every day, which closely mimics some of the studies that have been done on humans, looking at offsetting age-related cognitive decline using things like Alpha GPC.
尽管有些人，包括那些试图抵消与年龄相关的认知衰退的人，会每天服用 3 次 300 毫克的 Alpha GPC，这与一些在人类身上进行的研究非常相似，旨在使用 Alpha GPC 等药物来抵消与年龄相关的认知衰退。
Andrew Huberman:
安德鲁·休伯曼：
I should point out that there have been a few studies, a few, not many.
我应该指出，已经有一些研究，只是一些，不是很多。
But these studies emphasize that people who take a lot of Alpha GPC chronically over time may be at increased risk for stroke.
但这些研究强调，长期服用大量 Alpha GPC 的人患中风的风险可能会增加。
I think the data are still out on that, and we need more data.
我认为这方面的数据还没有出来，我们需要更多数据。
But for me, in terms of thinking about the risk/benefit profiles, taking 300 milligrams of Alpha GPC most certainly does increase my ability of focus.
但对我来说，就风险/效益而言，服用 300 毫克 Alpha GPC 确实可以提高我的注意力。
I've noticed that.
我注意到了这一点。
I tend to take it alongside caffeine and phenylethylalanine.
我倾向于将其与咖啡因和苯乙基丙氨酸一起服用。
So I take that in combination, either before workouts or work bouts — really sharpens my focus.
因此，无论是在锻炼前还是在训练前，我都会将其结合起来，这确实可以提高我的注意力。
And again, I'm doing that three, maybe four times per week.
再说一次，我每周这样做三到四次。
And I'm careful to do that in the early part of the day so that it does not disrupt my sleep.
我会在一天的早些时候小心地这样做，以免打扰我的睡眠。
Although, I have taken Alpha GPC in the second half of the day, and I had no trouble sleeping at all.
不过，我在后半天服用了Alpha GPC，我的睡眠完全没有问题。
Andrew Huberman:
安德鲁·休伯曼：
I don't know what the exact half-life is of the given form that's typically in supplementation.
我不知道通常补充的给定形式的确切半衰期是多少。
It's actually hard to get that information.
实际上很难获得这些信息。
But typically, the focus effects wear off after about two, maybe four hours maximum.
但通常情况下，聚焦效果会在大约两个小时（最多四个小时）后消失。
Now, one thing that I don't think has ever been discussed before, certainly not on this podcast, is that if you take Alpha GPC even semiregularly, you may notice that a particular feature of your blood work will increase, and that's TMAO, which is sometimes associated with increased cardiovascular risk.
现在，我认为以前没有讨论过的一件事（当然不是在这个播客中）是，如果您半定期服用 Alpha GPC，您可能会注意到您血液工作的一个特定特征会增加，那就是 TMAO，它有时与心血管风险增加有关。
This may, again, may relate to some of the potential risk of very high levels of Alpha GPC ingestion over many years increasing stroke risk.
这可能再次与多年来摄入非常高水平的 Alpha GPC 增加中风风险的一些潜在风险有关。
Again, those studies looked at people who've been taking it for up to a decade.
同样，这些研究针对的是已经服用该药物长达十年的人。
Andrew Huberman:
安德鲁·休伯曼：
But in any case, one way to prevent the increase in TMAO if you're taking Alpha GPC at all is to take 600 milligrams of garlic, because it contains something called allicin.
但无论如何，如果您服用 Alpha GPC，防止 TMAO 增加的一种方法是服用 600 毫克大蒜，因为它含有一种叫做大蒜素的物质。
Andrew Huberman:
安德鲁·休伯曼：
This was a trick that was handed off to me by Dr. Kyle Gillette, who, again, was a guest on this podcast some time ago talking about hormones and hormone health.
这是凯尔·吉列博士交给我的一个技巧，他不久前又是这个播客的嘉宾，谈论荷尔蒙和荷尔蒙健康。
Turns out that ingestion of 600 milligrams of allicin alongside, or even just same day, as Alpha GPC can really clamp those TMAO levels that would otherwise increase if you're taking Alpha GPC.
事实证明，在服用 Alpha GPC 的同时甚至同一天摄入 600 毫克大蒜素确实可以限制 TMAO 水平，否则如果您服用 Alpha GPC，TMAO 水平会增加。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, I've done the bloodwork, and that turns out to be the case.
事实上，我已经做了血液检查，结果确实如此。
I saw a spike in TMAO.
我看到 TMAO 激增。
I started taking 600 milligrams of garlic, and those TMAO levels came down.
我开始服用 600 毫克大蒜，TMAO 水平下降了。
And last, as it relates to acetylcholine, but certainly not least, just as acetylcholine can increase focus, focus can increase acetylcholine.
最后，因为它与乙酰胆碱有关，但同样重要的是，正如乙酰胆碱可以增加注意力一样，注意力也可以增加乙酰胆碱。
I talked a lot about this in the episode on focus, but there are behavioral tools that you can use to enhance focus.
我在关于专注的一集中谈到了很多这一点，但是您可以使用一些行为工具来增强注意力。
Things like staring at a particular visual target at the same distance at which you're going to perform some work and doing that for 30 to 60 seconds, narrowing in a very deliberate way your visual field, and then moving into a focused work bout.
比如，在你要进行某些工作的相同距离处盯着特定的视觉目标，持续 30 到 60 秒，以一种非常刻意的方式缩小你的视野，然后进入专注的工作回合。
That behavioral practice of narrowing your visual aperture will increase the amount of acetylcholine transmission in particular neural circuits that will then make it easier to focus.
缩小视野的行为练习会增加特定神经回路中乙酰胆碱的传输量，从而更容易集中注意力。
Andrew Huberman:
安德鲁·休伯曼：
How do we know that?
我们怎么知道这一点？
Well, I covered in that episode some of the peer-reviewed studies that relate to protocols that are now actively being deployed in schools in China and elsewhere, where kids are doing deliberate visual focus exercises in order to increase their mental focus.
嗯，我在那一集中介绍了一些与目前在中国和其他地方的学校积极部署的协议相关的同行评审研究，孩子们正在那里进行有意识的视觉焦点练习，以提高他们的精神注意力。
And while they're not doing microdialysis or brain imaging on those kids in real time, the cognitive effects and indeed the performance effects in terms of academic ability and output are pretty impressive.
虽然他们没有对这些孩子进行实时微透析或脑成像，但认知效果以及学术能力和产出方面的表现效果非常令人印象深刻。
Andrew Huberman:
安德鲁·休伯曼：
So acetylcholine increases focus.
因此乙酰胆碱可以增强注意力。
We talked about some dietary and some supplementation-based ways to improve acetylcholine, or I should say increase acetylcholine.
我们讨论了一些饮食和一些基于补充剂的方法来改善乙酰胆碱，或者我应该说增加乙酰胆碱。
And that does, in fact, lead to increases in one's ability to focus.
事实上，这确实会提高一个人的专注能力。
This is why a lot of the prescription drugs for the treatment of Alzheimer's, age-related cognitive decline, and indeed even some of the drugs that tap into treatments for ADHD also involve the acetylcholine system.
这就是为什么许多治疗阿尔茨海默氏症、与年龄相关的认知能力下降的处方药，甚至一些治疗多动症的药物也涉及乙酰胆碱系统。
Andrew Huberman:
安德鲁·休伯曼：
So there's nothing surprising or heretical here.
所以这里没有什么令人惊讶或异端的。
But it is important to point out that your behavioral ability to focus is also related to your ability to access and deploy acetylcholine.
但需要指出的是，您的专注行为能力也与您获取和利用乙酰胆碱的能力有关。
So never do we want purely pharmacologic treatments to be the only way that people are increasing a given neuromodulator.
因此，我们绝不希望纯粹的药物治疗成为人们增加特定神经调节剂的唯一方法。
I always say behaviors first, then nutrition, then supplementation, and then if there's a need, certainly a clinical need, then prescription drugs, et cetera, of course administered through a physician.
我总是先说行为，然后是营养，然后是补充剂，然后如果有需要，当然是临床需要，然后是处方药等等，当然是通过医生服用的。
Andrew Huberman:
安德鲁·休伯曼：
So let's discuss serotonin.
那么我们来讨论一下血清素。
Serotonin, as I mentioned earlier, is associated with brain and body states of well-being, of comfort, of satiety, and therefore it should come as no surprise that a lot of the prescription drug treatments for things like depression involve increasing levels of serotonin in the brain and body.
正如我之前提到的，血清素与大脑和身体的健康、舒适和饱腹感相关，因此，许多治疗抑郁症等处方药涉及增加大脑和身体中的血清素水平也就不足为奇了。
That said, anytime you talk about prescription drugs for serotonin, we also want to acknowledge that there are often side effects associated with increasing serotonin.
也就是说，每当您谈论血清素处方药时，我们也想承认，增加血清素通常会产生副作用。
Andrew Huberman:
安德鲁·休伯曼：
In particular, if serotonin levels go too high, that is if the dosages of those treatments go too high, people will, for instance, feel reduced appetite, reduced libido, increased lethargy, et cetera, and there's a so-called serotonergic syndrome.
特别是，如果血清素水平过高，也就是说，如果这些治疗的剂量过高，人们会感到食欲下降、性欲降低、嗜睡增加等，这就是所谓的血清素能综合征。
All of that can and should be considered with a well-trained physician.
所有这些都可以而且应该由训练有素的医生考虑。
So because they're prescription drugs, controlling the dosage, deciding what dosage to take, deciding which SSRI to take, and whether or not to come off those drugs, how to come off those drugs, again, all of that should be handled with a licensed physician.
因为它们是处方药，所以控制剂量、决定服用什么剂量、决定服用哪种 SSRI、是否停药、如何停药，所有这些都应该由有执照的医生处理。
Andrew Huberman:
安德鲁·休伯曼：
That said, there are behavioral tools, nutritional tools, and supplementation tools that can tap into the serotonin system, not to the same degree in potency, but nonetheless in ways that can still impact our feelings of well-being in positive ways.
也就是说，有一些行为工具、营养工具和补充工具可以利用血清素系统，虽然效力程度不一样，但仍然可以以积极的方式影响我们的幸福感。
So let's focus first on the behavioral tools, and some of these might make people chuckle a little bit, but I want to point out that a lot of these tools are quite potent.
因此，让我们首先关注行为工具，其中一些工具可能会让人发笑，但我想指出，其中很多工具都非常有效。
Andrew Huberman:
安德鲁·休伯曼：
In fact, they are power tools for modulating serotonin.
事实上，它们是调节血清素的动力工具。
And we know that based on human neuroimaging studies, human and animal microdialysis studies, and other studies that really have evaluated circulating levels of serotonin and the particular brain circuits that release serotonin when people do certain things.
我们知道，基于人类神经影像学研究、人类和动物微透析研究以及其他研究，这些研究确实评估了血清素的循环水平以及当人们做某些事情时释放血清素的特定大脑回路。
Andrew Huberman:
安德鲁·休伯曼：
What sorts of things?
什么样的事情？
Well, for instance, physical contact, in particular with loved ones.
比如说，身体接触，尤其是与亲人的身体接触。
This can be romantic love, this can be children.
这可以是浪漫的爱情，这可以是孩子。
So your own children or your spouse, even if it's not sexual contact.
所以你自己的孩子或你的配偶，即使不是性接触。
Friend-to-friend contact.
朋友与朋友的联系。
Even friend-to-animal contact.
甚至朋友与动物的接触。
As a former dog owner, I hope to have another dog soon, because unfortunately Costello passed away.
作为一名前狗主人，我希望很快能再养一只狗，因为科斯特洛不幸去世了。
But there is something really comforting and wonderful about petting your dog, and certainly, given that many of the studies on serotonin and these other neuromodulators were done on animal models, we also know that serotonin is being evoked in the dog, and, of course, in the child and in the significant other, et cetera.
但是抚摸你的狗确实有一些令人安慰和美妙的事情，当然，考虑到许多关于血清素和其他神经调节剂的研究都是在动物模型上进行的，我们也知道血清素正在狗身上被唤起，当然，在孩子和重要的其他人身上，等等。
Andrew Huberman:
安德鲁·休伯曼：
So things like holding hands, believe it or not, hugs, cuddling, et cetera can increase serotonin transmission, and they make people feel good.
所以不管你信不信，牵手、拥抱、拥抱等等都可以增加血清素的传输，让人们感觉良好。
This shouldn't really come as a surprise.
这并不令人意外。
There's also gratitude, and we did an entire episode about gratitude.
还有感恩，我们做了一整集关于感恩的内容。
There's a lot of misunderstanding about gratitude.
人们对感恩有很多误解。
Oftentimes when people hear gratitude, they think, "Oh, gratitude, this is just being thankful for what you have, and it's kind of a weak sauce effect," meaning it's kind of maybe a little serotonin goes up or maybe there's a little bit of increased feelings of well-being.
通常，当人们听到感恩时，他们会想，“哦，感恩，这只是对你所拥有的感恩，这是一种微弱的酱汁效应”，这意味着它可能会增加一点血清素，或者可能会增加一点幸福感。
Nothing could be further from the truth.
事实并非如此。
It turns out, first of all, that receiving, not giving, gratitude is what has the most potent effects on increasing serotonin and activity of the brain circuits that involve serotonin and that lead to increases in feelings of well-being.
首先，事实证明，接受而不是给予感恩对于增加血清素和涉及血清素的大脑回路的活动最有效，从而增加幸福感。
So it's interesting — receiving, much more than giving gratitude, is what activates those serotonergic pathways.
所以这很有趣——接收，比给予感激，更能激活这些血清素通路。
Andrew Huberman:
安德鲁·休伯曼：
So the takeaway from that is both give and receive gratitude, and, of course, do it in an authentic way.
因此，从中得到的收获是给予和接受感激之情，当然，要以真诚的方式表达感激之情。
The other thing about gratitude that's somewhat counterintuitive is that observing others giving and receiving gratitude is immensely powerful for evoking serotonin and the activity of serotonergic circuits in you, the observer.
关于感恩的另一件事有点违反直觉，那就是观察他人给予和接受感恩对于唤起血清素和你（观察者）体内血清素能回路的活动非常强大。
So receiving and observing gratitude turns out to be the most potent way to increase serotonin in the brain and body.
因此，接受和表达感激之情是增加大脑和身体中血清素的最有效方法。
And these, again, are dramatic effects that are quite long-lasting and not the sorts of effects that are going to lead to side effects.
这些都是非常持久的戏剧性效果，而不是会导致副作用的效果。
At least, there's no reason to think they would.
至少，没有理由认为他们会这么做。
Andrew Huberman:
安德鲁·休伯曼：
Now, what about nutritional approaches to increasing serotonin?
现在，增加血清素的营养方法又如何呢？
Well, just as we have tyrosine as an amino acid precursor upstream of dopamine synthesis, we have the amino acid tryptophan, which is upstream of serotonin synthesis.
好吧，就像酪氨酸作为多巴胺合成上游的氨基酸前体一样，我们也有氨基酸色氨酸，它是血清素合成的上游。
And one simply has to go online and put in "tryptophan-containing foods," and you will discover that there are a lot of foods that are enriched in tryptophan that can lead to net increases in the amount of serotonin available in the brain and body.
只需上网输入“含色氨酸的食物”，您就会发现有很多富含色氨酸的食物，可以导致大脑和身体中可用的血清素含量净增加。
Andrew Huberman:
安德鲁·休伯曼：
The most famous, or infamous of these is white meat turkey, the so-called tryptophan effect, where people get very sleepy after eating white meat turkey.
其中最著名或最臭名昭著的是白肉火鸡，即所谓的色氨酸效应，人们在吃白肉火鸡后会变得非常困。
And it is indeed highly enriched in tryptophan.
它确实富含色氨酸。
Although typically, the getting sleepy after eating turkey is most often associated with the Thanksgiving meal.
尽管通常情况下，吃火鸡后感到困倦通常与感恩节大餐有关。
And the Thanksgiving meal, at least in the U.S., is often associated with people vastly overeating.
至少在美国，感恩节大餐往往与人们暴饮暴食有关。
And so I do want to point out that if you fill your gut with food, no matter what that food is, there's going to be a diversion of blood to your gut that's going to make you feel sleepy because there's a diversion of blood away from other tissues.
所以我想指出的是，如果你的肠道充满了食物，无论食物是什么，血液都会转移到你的肠道，这会让你感到困倦，因为血液会从其他组织转移出去。
So if you eat a lot, you're going to get sleepy, period.
所以，如果你吃得太多，你就会犯困。
Whether or not you eat turkey or some other substance.
无论您是否吃火鸡或其他物质。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, there are a number of foods that contain a lot of tryptophan and that some people will leverage in order to try and increase the total amount of circulating serotonin available to them in order to have a modest increase in overall mood and well-being.
尽管如此，有许多食物含有大量色氨酸，有些人会利用这些食物来尝试增加可利用的循环血清素总量，从而适度提高整体情绪和幸福感。
Andrew Huberman:
安德鲁·休伯曼：
So what are some of these foods?
那么这些食物有哪些呢？
These are things like milk.
这些都是像牛奶一样的东西。
In particular, whole milk.
特别是全脂牛奶。
So full-fat milk.
所以全脂牛奶。
I know a number of people choose not to drink milk because of their lactose intolerance.
我知道很多人因为乳糖不耐受而选择不喝牛奶。
I'm raising my hand because I'm one such person.
我举手是因为我就是这样的人。
Although when I was a kid, I did enjoy milk.
虽然我小时候确实很喜欢喝牛奶。
Canned tuna; turkey, as we mentioned before, high in tryptophan; oats.
金枪鱼罐头；正如我们之前提到的，火鸡的色氨酸含量很高；燕麦。
I am a consumer of oatmeal, so that resonates with me.
我是燕麦片的消费者，所以这引起了我的共鸣。
Cheese.
奶酪。
And here I read, "Although not as high in tryptophan as meat and other dairy sources, certain cheeses like cheddar cheeses can be rich in tryptophan." Certain nuts and seeds, certain breads.
我在这里读到，“虽然色氨酸含量不如肉类和其他乳制品来源高，但某些奶酪（如切达干酪）可能富含色氨酸。”某些坚果和种子，某些面包。
Chocolate.
巧克力。
I know a number of people will be relieved to hear that.
我知道很多人听到这个消息都会松一口气。
I know chocolate lovers are always looking for an excuse to eat chocolate.
我知道巧克力爱好者总是在寻找吃巧克力的借口。
I confess, I've never really liked chocolate except, dare I say, I like the smooth 100% chocolates.
我承认，我从来没有真正喜欢过巧克力，除了我敢说，我喜欢光滑的 100% 巧克力。
Andrew Huberman:
安德鲁·休伯曼：
I know many people gag when they hear 100%.
我知道很多人听到 100% 时都会作呕。
I actually really like them.
我其实真的很喜欢他们。
And some fruits can be highly enriched in tryptophan.
有些水果富含色氨酸。
Things like bananas and apples, and things of that sort, although not nearly to the degree of things like turkey, canned tuna, and milk.
像香蕉和苹果之类的东西，尽管还没有达到像火鸡、金枪鱼罐头和牛奶这样的程度。
Andrew Huberman:
安德鲁·休伯曼：
I'm sure there are other excellent sources of tryptophan from the diet, including vegan sources.
我确信饮食中还有其他极好的色氨酸来源，包括纯素食来源。
So please peruse the internet to try and find the sources that are compatible with your nutritional program if indeed your goal is to increase tryptophan.
因此，如果您的目标确实是增加色氨酸，请仔细阅读互联网，尝试找到与您的营养计划兼容的来源。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are supplements that can increase tryptophan, and can do so quite potently.
现在，有一些补充剂可以增加色氨酸，而且效果非常好。
One of the ones that has received increasing attention as of lately is Cissus quadrangularis.
最近受到越来越多关注的其中之一是白粉藤。
Complicated name.
名字复杂。
When taken in dosages of about 300 to 600 milligrams, can pretty dramatically increase serotonin levels.
当服用约 300 至 600 毫克的剂量时，可以显着提高血清素水平。
In fact, anywhere from 30% to 39% increases in circulating serotonin.
事实上，循环血清素增加了 30% 到 39%。
Andrew Huberman:
安德鲁·休伯曼：
That's a big increase, and I can provide a link to that study.
这是一个很大的增长，我可以提供该研究的链接。
The study was focused not so much on serotonin, but was focused mainly on treatment of obesity and appetite and weight loss.
该研究的重点并不是血清素，而是主要关注肥胖、食欲和减肥的治疗。
And it should come as no surprise that serotonin, if increased, might lead to decreases in appetite.
血清素如果增加，可能会导致食欲下降，这一点也就不足为奇了。
Andrew Huberman:
安德鲁·休伯曼：
A cautionary note, Cissus quadrangularis may need to be cycled.
需要注意的是，四角白粉藤可能需要循环使用。
How quickly to cycle it, meaning do you do two weeks on, two weeks off?
循环的速度有多快，也就是说你是连续两周休息两周？
Whether or not you need to do more rapid cycling, like two days on, two days off, is a matter of debate.
是否需要进行更快速的骑行，例如两天休息两天，这是一个有争议的问题。
There are not a lot of data on this just yet.
目前还没有太多这方面的数据。
There are a lot of opinions about this on the internet, but again, not a lot of quality peer-reviewed data.
互联网上对此有很多观点，但同样，没有很多高质量的同行评审数据。
Nonetheless, Cissus quadrangularis has been showed to potently increase serotonin in humans.
尽管如此，白粉藤已被证明可以有效增加人类的血清素。
And for people that are seeking to increase serotonin, maybe in particular for sake of appetite and weight control, that might be a useful compound.
对于那些寻求增加血清素的人来说，尤其是为了食欲和控制体重，这可能是一种有用的化合物。
Andrew Huberman:
安德鲁·休伯曼：
I know many people also take 5-HTP, one of the precursors to serotonin, in dosages of anywhere from 300 to 500 milligrams.
我知道很多人还服用 5-HTP（血清素的前体之一），剂量从 300 到 500 毫克不等。
Typically, people are doing this in anticipation of sleep, meaning in the final hour of wakefulness before going to sleep.
通常，人们这样做是为了等待睡眠，即在入睡前清醒的最后一个小时。
I myself have tried 5-HTP prior to sleep, and all I can tell you is that it led to very deep sleep for about one to three hours, and then I woke up and I could not fall back asleep.
我自己也曾在睡前尝试过5-HTP，我只能告诉你，它会导致我睡得很深，持续大约一到三个小时，然后我醒来，就再也睡不着了。
I ran that experiment twice before I decided to abandon 5-HTP as a sleep aid.
在我决定放弃 5-HTP 作为助眠剂之前，我进行了两次这个实验。
And that's why I've never put it into our sleep kit, or at least my sleep kit.
这就是为什么我从来没有把它放入我们的睡眠套件中，或者至少是我的睡眠套件中。
And when I refer to the sleep kit, that's something you can find at hubermanlab.com.
当我提到睡眠套件时，您可以在 hubermanlab.com 上找到它。
This is a zero-cost resource where you can see behavioral tools, and also supplementation tools that can improve the transition time into and the depth of sleep.
这是一个零成本资源，您可以在其中看到行为工具，以及可以改善睡眠过渡时间和深度的补充工具。
And none of those rely on 5-HTP supplementation.
这些都不依赖于 5-HTP 补充剂。
Andrew Huberman:
安德鲁·休伯曼：
That said, I know a number of people use 5-HTP supplementation outside of sleep, or I should say during the daytime, to try and increase serotonin, and it will indeed increase circulating serotonin.
也就是说，我知道很多人在睡眠之外（或者我应该说在白天）使用 5-HTP 补充剂来尝试增加血清素，它确实会增加循环血清素。
But again, people vary in their sensitivity to these sorts of things.
但同样，人们对这类事情的敏感度也各不相同。
Some people might find, for instance, that 300 milligrams of 5-HTP is just far too much.
例如，有些人可能会发现 300 毫克 5-HTP 太多了。
It blunts their appetite, might even reduce libido.
它会削弱他们的食欲，甚至可能降低性欲。
There aren't a lot of very well-controlled studies looking at this, and so it has to be figured out on an individual basis, if you decide to approach it at all.
目前还没有很多控制良好的研究来关注这个问题，因此，如果您决定这样做，就必须根据个人情况来解决。
Andrew Huberman:
安德鲁·休伯曼：
Now, one molecule that I've found to be particularly interesting and useful, and this is one that I haven't talked about yet on this podcast, is inositol — in particular, myoinositol.
现在，我发现一种特别有趣和有用的分子，这是我在这个播客上尚未讨论的分子，它是肌醇，特别是肌醇。
Myoinositol can have the effect of increasing serotonin and other neurochemicals, but primarily, at least in terms of the neuromodulators discussed today, serotonin.
肌醇可以具有增加血清素和其他神经化学物质的作用，但主要是，至少就今天讨论的神经调节剂而言，是血清素。
I've been taking 900 milligrams of myoinositol every third night or so as a test of its ability to improve sleep.
我大约每三天晚上服用 900 毫克肌醇，以测试其改善睡眠的能力。
And I have to say the depth in quality of sleep that I've been obtaining on myoinositol is pretty remarkable.
我不得不说，我通过肌醇获得的睡眠质量深度非常显着。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I've used it alone and in combination with the magnesium threonate-apigenin-theanine sleep kit that I've talked about, and that's included in that, again, zero-cost kit that's available as a PDF on our website.
事实上，我曾单独使用过它，也曾与我谈到过的苏糖酸镁-芹菜素-茶氨酸睡眠套件结合使用，该套件也包含在零成本套件中，该套件可在我们的网站上以 PDF 形式提供。
Andrew Huberman:
安德鲁·休伯曼：
So myoinositol is known to increase circulating levels of serotonin.
因此，众所周知，肌醇可以增加血清素的循环水平。
It has been explored extensively in both animal models and in humans for its daytime use for treating anxiety — it does seem to reduce anxiety — and for all sorts of things.
它已在动物模型和人类身上进行了广泛的探索，因为它可以在白天用于治疗焦虑（它似乎确实可以减少焦虑）以及用于各种用途。
It's been explored for bipolar disorder.
人们已对其治疗双相情感障碍进行了探索。
We're going to do an episode about bipolar disorder coming up.
我们将制作一集关于双相情感障碍的节目。
It's been explored for the treatment of migraine.
人们已对其治疗偏头痛进行了探索。
It's been explored for ADHD.
人们已经对其治疗多动症进行了探索。
It's been explored for a huge number of different conditions of brain and body.
人们已经针对大脑和身体的大量不同状况对其进行了探索。
Andrew Huberman:
安德鲁·休伯曼：
Again, I've been using the 900 milligrams of myoinositol in the 30 to 60 minutes before sleep to improve my sleep.
再次强调，我在睡前 30 到 60 分钟服用 900 毫克肌醇来改善睡眠。
And it has been doing that very dramatically, especially when I take it alongside the rest of those sleep kit supplements.
它的作用非常显着，尤其是当我将它与其他睡眠套件补充剂一起服用时。
A quick note about myoinositol for sake of increasing serotonin.
关于肌醇的快速说明，以增加血清素。
If you look at the human studies on myoinositol that are out there, and in particular focus on the human studies, what you'll find is that the dosages that are often used are tremendously high.
如果您查看现有的肌醇人体研究，特别是关注人体研究，您会发现经常使用的剂量非常高。
Things like five grams, eight grams, 18 grams of myoinositol taken throughout the day.
比如全天服用 5 克、8 克、18 克肌醇。
I don't know how people stomach that.
我不知道人们如何接受这个。
And in fact, many people drop out of those studies because of gastric discomfort.
事实上，许多人因为胃部不适而退出了这些研究。
And yet I also wonder how people tolerate it because it has somewhat of a sedative effect and its kind of antianxiety effect.
但我也想知道人们如何忍受它，因为它具有一定的镇静作用和抗焦虑作用。
And I can't even imagine, given my experience with 900 milligrams, what one would experience taking multiple or many more grams per day.
根据我服用 900 毫克的经验，我什至无法想象每天服用多克或更多克会带来什么体验。
Andrew Huberman:
安德鲁·休伯曼：
So I certainly am not encouraging that.
所以我当然不鼓励这样做。
And the only reason I mention myoinositol is that it has a known effective increase in serotonin.
我提到肌醇的唯一原因是它可以有效增加血清素。
At least in my experience, it does not lead to this falling deeply asleep and waking back up.
至少根据我的经验，它不会导致深度睡眠和醒来。
Actually to the contrary, if I wake up in the middle of the night to use the bathroom, or I wake up at the middle of the night for whatever other reason, I find it far easier to fall back asleep if I've taken 900 milligrams inositol prior to sleep.
事实上恰恰相反，如果我半夜醒来上厕所，或者因为任何其他原因在半夜醒来，我发现如果我在睡觉前服用 900 毫克肌醇，我会更容易重新入睡。
So for me, it's proving to be a quite useful compound.
所以对我来说，它被证明是一种非常有用的化合物。
I'm not aware of having any serotonergic deficiency overall.
我不知道总体上有任何血清素缺乏。
I don't consider myself depressed.
我不认为自己抑郁。
And, of course, I should mention that no supplement, either added or withdrawn from your protocol, should ever be used as a direct replacement for prescription drug treatments that your physician has given you.
当然，我应该提到的是，任何补充剂，无论是添加还是从您的方案中撤回，都不应该用作您的医生为您提供的处方药治疗的直接替代品。
Andrew Huberman:
安德鲁·休伯曼：
You should always talk to your physician anytime you remove or add something to your drug protocol or prescription protocol, of course.
当然，每当您在药物方案或处方方案中删除或添加某些内容时，您都应该与您的医生交谈。
Andrew Huberman:
安德鲁·休伯曼：
So we've got behavioral protocols that, as silly as it feels to say, have been shown to potently increase serotonin.
因此，我们制定了行为方案，虽然听起来很愚蠢，但已被证明可以有效增加血清素。
Things like physical contact, cuddling, holding hands with people that you love, of course, right?
当然，比如与你爱的人进行身体接触、拥抱、牵手，对吗？
I think if there were people that you despised, it would have the opposite effect, for obvious reasons.
我认为，如果你鄙视某些人，就会产生相反的效果，原因显而易见。
But also receiving gratitude and observing gratitude.
但也要接受感恩并观察感恩。
Very potent increases in serotonin.
非常有效地增加血清素。
And things like Cissus quadrangularis, things like 5-HTP may have their uses, right?
像白粉藤、5-HTP 这样的东西可能有它们的用处，对吧？
They're very potent at increasing serotonin, but they do seem to have the need to cycle them, and they are nuanced.
它们在增加血清素方面非常有效，但它们似乎确实需要循环它们，而且它们是微妙的。
Some people respond well to them, others like myself don't.
有些人对此反应良好，而另一些人（比如我）则不然。
And of course, always be on the lookout for dramatic or even subtle decreases in appetite or libido or things that you might not want if you are going to be tinkering with your serotonergic levels and pathways.
当然，如果您要调整您的血清素水平和途径，请始终留意食欲或性欲的急剧甚至微妙的下降或您可能不想要的事情。
Andrew Huberman:
安德鲁·休伯曼：
And then myoinositol actually is proving to be quite useful to me.
事实证明，肌醇对我来说非常有用。
And whether or not that's because of its effects on serotonin or through some of its other effects on maybe reducing anxiety, which certainly I experience if I wake up in the middle of the night.
不管这是因为它对血清素的影响，还是通过它的一些其他影响，可能会减少焦虑，如果我在半夜醒来，我肯定会经历这种情况。
I don't like waking up in the middle of the night.
我不喜欢半夜醒来。
But on myoinositol, I sort of seem to not really care that I woke up, and I fall right back asleep.
但对于肌醇，我似乎并不真正关心我醒来，然后我就又睡着了。
So the direct source of the positive effects that I'm getting aren't clear.
因此，我所获得的积极影响的直接来源尚不清楚。
But nonetheless, I thought I'd pass it along as a useful tool, because it is out there and it is available over the counter.
但尽管如此，我还是想把它作为一个有用的工具传递下去，因为它就在那里，而且可以在柜台上买到。
And provided you're taking the appropriate safety steps in considering whether not to use it or not, I think it might be a useful tool.
如果您在考虑是否使用它时采取适当的安全措施，我认为它可能是一个有用的工具。
And of course, as with all the other neuromodulators we discussed, you have both a baseline of serotonin and the ability to give or provide yourself peaks of serotonin through these various protocols.
当然，与我们讨论的所有其他神经调节剂一样，您既有血清素基线，也有能力通过这些不同的方案给自己提供血清素峰值。
Andrew Huberman:
安德鲁·休伯曼：
The dietary interventions of the sort that I mentioned, meaning eating foods that are rich in tryptophan, those are mainly going to adjust your baseline levels of tryptophan.
我提到的那种饮食干预措施，意味着吃富含色氨酸的食物，这些主要是为了调整你的色氨酸基线水平。
For instance, if you really want to be sleepy, sure, you could eat some white meat turkey in hopes that that tryptophan will convert to serotonin and make you sleepy, et cetera.
例如，如果你真的想睡觉，当然，你可以吃一些白肉火鸡，希望色氨酸会转化为血清素，让你昏昏欲睡，等等。
But in general, those are going to be pretty long-lasting effects, especially given the fact that not all of the tryptophan you will ingest is going to be converted into serotonin in your brain.
但总的来说，这些影响将是相当持久的，特别是考虑到并非所有摄入的色氨酸都会在大脑中转化为血清素。
It's going to have other effects on other tissues and organs of your body.
它会对身体的其他组织和器官产生其他影响。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, if you want to increase serotonin, providing the appropriate baseline context is going to be useful.
尽管如此，如果您想增加血清素，提供适当的基线背景将会很有用。
And again, this is a general theme of all four of these neuromodulators: dopamine, epinephrine, acetylcholine, and serotonin.
再说一遍，这是所有四种神经调节剂的共同主题：多巴胺、肾上腺素、乙酰胆碱和血清素。
You want to make sure that you have sufficient baseline levels of those things through things like diet, regular behaviors.
你需要通过饮食、规律行为等方式确保这些事情有足够的基线水平。
And then you have the opportunity to use supplementation and, if it's appropriate for you, prescription drugs and certain behavioral protocols to try and get these potent increases, these acute increases in whichever of the neuromodulators you happen to want to leverage for your particular goals.
然后你就有机会使用补充剂，如果适合你，可以使用处方药和某些行为方案来尝试获得这些有效的增加，无论你碰巧想利用哪种神经调节剂来实现你的特定目标，这些急剧增加都是如此。
Andrew Huberman:
安德鲁·休伯曼：
So that brings us to the end of at least this exploration of the neuromodulators dopamine, epinephrine, acetylcholine, and serotonin.
至此，我们对神经调节剂多巴胺、肾上腺素、乙酰胆碱和血清素的探索就结束了。
Some of you who are regular listeners of this podcast might be saying, "Well, we've heard all this before, right?
经常收听该播客的一些人可能会说：“好吧，我们以前都听过这些，对吧？
You had an episode on dopamine, you had an episode on anxiety, you had an episode on sleep." And indeed that's true.
你有一个关于多巴胺的发作，你有一个关于焦虑的发作，你有一个关于睡眠的发作。”确实如此。
But what I've tried to provide today is a framework that cuts through all those episodes and, at the same time, builds out a new, and what I believe to be a really important theme and principle.
但我今天试图提供的是一个框架，贯穿所有这些情节，同时构建一个新的、我认为非常重要的主题和原则。
Which is that whether or not you're using nutritional tools or supplementation or prescription drugs or any other sort of protocol to try and create a desired effect of focus, or energy, motivation, relaxation, you are playing with the same neurochemical ingredients.
也就是说，无论您是否使用营养工具、补充剂、处方药或任何其他类型的方案来尝试创造所需的注意力、能量、动力、放松效果，您都在使用相同的神经化学成分。
Just as in the realm of nutrition, you have macronutrients: you have proteins, carbohydrates, and fats that can be adjusted in different ratios and arranged at different times in order to achieve certain desired effects.
就像在营养领域一样，你有常量营养素：你有蛋白质、碳水化合物和脂肪，可以以不同的比例调整并在不同的时间安排，以达到某些预期的效果。
Andrew Huberman:
安德鲁·休伯曼：
Well, when it comes to your neurochemistry and your ability to perform mentally, to perform physically, and your overall well-being, you are dealing with a small handful of especially potent molecules.
好吧，当涉及到你的神经化学以及你的精神、身体和整体健康的能力时，你面对的是一小部分特别有效的分子。
And I acknowledge that there are many neuromodulators, there are indeed many neurotransmitters: glutamine, glycine, GABA, et cetera.
我承认有很多神经调节剂，确实有很多神经递质：谷氨酰胺、甘氨酸、GABA 等等。
But today, we focused on the main four, meaning the most potent and most widespread neuromodulators in the brain and body that give you access to particular brain states and body states of the sort that most people desire.
但今天，我们重点关注四种主要的神经调节剂，即大脑和身体中最有效、最广泛的神经调节剂，它们可以让您进入大多数人想要的特定大脑状态和身体状态。
Andrew Huberman:
安德鲁·休伯曼：
So what I'm hoping is that rather than decide that any one tool is the most useful, or that any one neurochemical is most useful, for that matter, that the information that I've provided today allows you a kit of versatile tools that allows you to figure out what levels of dopamine and augmentation of dopamine are appropriate and necessary for you.
因此，我希望的是，与其决定任何一种工具是最有用的，或者任何一种神经化学物质是最有用的，就这一点而言，我今天提供的信息可以为您提供一套多功能工具，使您能够确定多巴胺的水平和多巴胺的增强对您来说是合适和必要的。
What levels of acetylcholine and tools for manipulating acetylcholine are going to be most useful for you, and so on and so forth.
什么水平的乙酰胆碱和操纵乙酰胆碱的工具对您最有用，等等。
Andrew Huberman:
安德鲁·休伯曼：
Because at least at this stage in time, that is, June 2022, there is no simple at-home test.
因为至少在时间上现阶段，即2022年6月，还没有简单的在家测试。
In fact, there is no simple laboratory test that allows us to know whether or not our dopamine levels are high and our serotonin levels are low.
事实上，没有简单的实验室测试可以让我们知道我们的多巴胺水平是否高而血清素水平是否低。
We can look at somebody and their behavior, we can look at ourselves and our own mood and behavior, and we can infer what those levels may or may not be.
我们可以观察某人和他们的行为，我们可以观察我们自己以及我们自己的情绪和行为，我们可以推断这些水平可能是什么或可能不是。
But unfortunately, we don't have a really good test of dopamine levels or serotonin levels that would allow us to say, "Okay, this person, or I, need to increase dopamine twofold in order to achieve the kind of motivation that we want."
但不幸的是，我们没有一个真正好的多巴胺水平或血清素水平测试，可以让我们说：“好吧，这个人，或者我，需要增加两倍的多巴胺，才能实现我们想要的那种动力。”
Andrew Huberman:
安德鲁·休伯曼：
Unfortunately, that doesn't exist.
不幸的是，这并不存在。
Rather, we are confronted with a situation where we understand generally what these different neuromodulators do, the different mental states and physical states that they tend to put us into, and we reviewed those.
相反，我们面临的情况是，我们大致了解这些不同的神经调节剂的作用，它们往往使我们陷入不同的精神状态和身体状态，并且我们对这些进行了回顾。
And we know that there are really potent tools to adjust those neuromodulators, if not alone, but in certain combinations.
我们知道，确实存在有效的工具来调整这些神经调节剂，即使不是单独使用，而是以某些组合的形式。
That is, ingestion of caffeine will tap into and support dopamine and epinephrine.
也就是说，摄入咖啡因将利用并支持多巴胺和肾上腺素。
Andrew Huberman:
安德鲁·休伯曼：
Increasing dopamine and epinephrine alongside increasing acetylcholine will allow us to access certain brain states, that is, focused, alert, energized brain states, great for learning and plasticity of all kinds.
增加多巴胺和肾上腺素以及增加乙酰胆碱将使我们能够进入某些大脑状态，即专注、警觉、充满活力的大脑状态，这对学习和各种可塑性都有好处。
Whereas augmenting serotonin is going to put us into a more relaxed state, and so on and so forth.
而增加血清素会让我们进入更放松的状态，等等。
And I'd like you to keep in mind that there is no negotiating the fact that we all have different phases of our 24-hour cycle during which those very same neuromodulators tend to be naturally higher or naturally lower.
我希望你记住，我们每个人的 24 小时周期都有不同的阶段，在这些阶段中，那些完全相同的神经调节剂往往会自然地升高或自然地降低，这一事实是无可争议的。
And I reviewed that at the beginning of the episode.
我在本集开头回顾了这一点。
So my wish for you is that you will take this information, experiment with it as you see fit for you, and in a safe way.
因此，我希望您能够获取这些信息，并以安全的方式进行您认为适合您的实验。
And as you go forward, to really try and gain intuition and understanding as to not just how these protocols work but how any protocol that you might encounter, supplement-based, drug-based, behavioral-based, how those might tap into these different major neuromodulator systems.
当你继续前进时，要真正尝试并获得直觉和理解，不仅要了解这些协议如何工作，还要了解你可能遇到的任何协议，基于补充剂的、基于药物的、基于行为的，以及这些协议如何利用这些不同的主要神经调节系统。
Andrew Huberman:
安德鲁·休伯曼：
And from that, to be able to better predict and evaluate whether or not they're going to be useful to you, detrimental to you, or whether or not they should be used in combinations that would be more useful to you.
由此，能够更好地预测和评估它们是否对您有用、有害，或者是否应该将它们组合使用以对您更有用。
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Spotify and Apple.
此外，请订阅 Spotify 和 Apple 上的播客。
And on both Spotify and Apple, you can leave us up to a five-star review.
在 Spotify 和 Apple 上，您都可以给我们五星级的评价。
If you have feedback for us, or you have topics or guests that you'd like us to cover on the Huberman Lab podcast, please put that in the comment section on YouTube.
如果您对我们有任何反馈，或者您希望我们在 Huberman Lab 播客上报道主题或嘉宾，请将其放入 YouTube 的评论部分。
We do eventually read all those comments, and that's the best place to give us that sort of feedback.
我们最终确实阅读了所有这些评论，这是向我们提供此类反馈的最佳场所。
In addition, please check out the sponsors mentioned at the beginning of today's episode.
另外，请查看今天节目开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
Andrew Huberman:
安德鲁·休伯曼：
During today's episode, we talked a lot about supplements.
在今天的节目中，我们谈论了很多关于补充剂的话题。
While supplements aren't necessary for everybody, many people derive tremendous benefit from them.
虽然补充剂并不是每个人都需要的，但许多人从中受益匪浅。
As mentioned at the beginning of today's episode, we've partnered with Momentous supplements, because they're extremely high quality, they ship internationally, they are available in the dosages and single-ingredient formulations that are ideal for building a supplementation protocol.
正如今天节目开头提到的，我们与 Momentous 补充剂合作，因为它们质量极高，可在国际范围内运输，并且提供适合制定补充剂方案的剂量和单一成分配方。
You can find all those at livemomentous.com/huberman.
您可以在 livemomentous.com/huberman 找到所有这些内容。
Andrew Huberman:
安德鲁·休伯曼：
If you're not already following us on social media, we are Hubermanlab on Twitter and Hubermanlab on Instagram.
如果您还没有在社交媒体上关注我们，我们在 Twitter 上是 Hubermanlab，在 Instagram 上是 Hubermanlab。
There I cover science and science-based tools, some of which overlap with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.
我在那里介绍了科学和基于科学的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。
And if you're not already subscribing to our newsletter, we have a Neural Network Newsletter, as it's called.
如果您还没有订阅我们的时事通讯，我们有一份神经网络时事通讯，正如它的名字一样。
It comes out about once a month.
它大约每月出现一次。
Andrew Huberman:
安德鲁·休伯曼：
We provide summaries, we provide protocols based on podcast episodes.
我们提供摘要，我们提供基于播客剧集的协议。
All of that is zero cost to access.
所有这些都是零成本访问的。
You just go to hubermanlab.com, go to the menu, click on Newsletter, and you can sign up.
您只需访问 hubermanlab.com，进入菜单，单击新闻通讯，然后即可注册。
We do not share your email with anybody, and our privacy policy is there.
我们不会与任何人分享您的电子邮件，并且我们的隐私政策也在那里。
In fact, if you want to see previous newsletters, they are available without having to sign up in PDF form, also at hubermanlab.com, under the newsletter tab.
事实上，如果您想查看以前的新闻通讯，无需注册即可获取 PDF 格式的新闻通讯，也可在 hubermanlab.com 的新闻通讯选项卡下查看。
Things like a toolkit for sleep and a neuroplasticity superprotocol, all available as immediately downloadable PDFs.
像睡眠工具包和神经可塑性超级协议之类的东西，都可以立即下载 PDF 格式。
Andrew Huberman:
安德鲁·休伯曼：
So I'd like to thank you once again for joining me today in our discussion about these incredibly powerful molecules we call neuromodulators, and the things we can do and take in order to control them so that we can enhance our mental health, physical health, and performance.
因此，我要再次感谢您今天与我一起讨论这些我们称之为神经调节剂的极其强大的分子，以及我们可以采取哪些措施来控制它们，从而增强我们的心理健康、身体健康和表现。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。
PART 3 OF 3 ENDS
第 3 部分（共 3 部分）结束