Optimize Your Learning & Creativity with Science-Based Tools

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

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 you zero-cost-to-consumer information about science and science-related tools.

然而，我的愿望和努力的一部分是为您带来有关科学和科学相关工具的零成本消费者信息。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about neuroplasticity.

我们来谈谈神经可塑性。

More specifically, let's talk about how we can optimize our brains.

更具体地说，我们来谈谈如何优化我们的大脑。

Neuroplasticity is this incredible feature of our nervous system that allows it to change itself, even in ways that we consciously decide.

神经可塑性是我们神经系统令人难以置信的特征，它允许它自我改变，甚至以我们有意识决定的方式。

Andrew Huberman:

安德鲁·休伯曼：

Now, that's an incredible property.

现在，这是一个令人难以置信的财产。

Our liver can't decide to just change itself.

我们的肝脏不能决定仅仅改变自己。

Our spleen can't decide to just change itself through conscious thought or through feedback from another person.

我们的脾脏不能决定仅通过有意识的思考或通过他人的反馈来改变自身。

The cells in those tissues can make changes, sure, but it's our nervous system that harbors this incredible ability to direct its own changes in ways that we believe or we are told will serve us better.

当然，这些组织中的细胞可以做出改变，但我们的神经系统拥有这种令人难以置信的能力，可以以我们相信或我们被告知会更好地为我们服务的方式引导自身的变化。

Now today's a really special episode because while we are going to talk about science, and as always we will delve into mechanism, today's episode is really geared toward answering your most common questions about how to leverage neuroplasticity.

今天的节目非常特别，因为虽然我们要讨论科学，并且一如既往地深入研究机制，但今天的节目实际上是为了回答有关如何利用神经可塑性的最常见问题。

Andrew Huberman:

安德鲁·休伯曼：

The previous episodes were about focus and how to achieve focus for sake of plasticity, as well as the last episode, which is what are some of the portals into plasticity that relate to movement, how behavior can activate plasticity, as well as how to activate plasticity for behavior itself, how to get better at learning certain movements.

前几集是关于专注以及如何为了可塑性而实现专注，最后一集是关于与运动相关的可塑性的一些门户，行为如何激活可塑性，以及如何激活行为本身的可塑性，如何更好地学习某些动作。

Today's podcast is really directed toward answering your most common questions and the bigger theme of how does one go about optimizing their brain or even think about optimizing the brain.

今天的播客实际上旨在回答您最常见的问题，以及一个更大的主题：如何优化他们的大脑，甚至考虑如何优化大脑。

What is this thing that we're calling optimizing the brain?

我们所说的优化大脑是什么？

In doing so, I'm also going to share some of my typical routines and tools.

在此过程中，我还将分享一些典型的例程和工具。

Andrew Huberman:

安德鲁·休伯曼：

I don't share these because I think that they are the only ones that are available out there.

我不分享这些，因为我认为它们是唯一可用的。

Certainly, they're not.

当然，他们不是。

Nor do I share them because I think that everyone should do them just because I do them.

我也不分享它们，因为我认为每个人都应该这样做，因为我这样做了。

Certainly not.

当然不是。

I share them because many of you have asked for very concrete examples of what I do and when.

我分享它们是因为你们中的许多人都要求提供非常具体的例子来说明我做什么以及何时做。

And so I'll share those with you, and you can decide whether or not those protocols are for you or not.

因此，我将与您分享这些协议，您可以决定这些协议是否适合您。

Everybody's different, but there are some common features of how we are all put together at the level of the nervous system and body that direct us toward particular practices, particular routines that can be especially powerful for neuroplasticity.

每个人都是不同的，但我们在神经系统和身体层面上的组合方式有一些共同特征，这些特征引导我们进行特定的练习、特定的例程，这些对神经可塑性特别强大。

Andrew Huberman:

安德鲁·休伯曼：

So I want to open up the discussion today by emphasizing something that's fundamentally important, which is that plasticity is not the goal.

因此，我想在今天开始讨论时强调一些根本上重要的事情，即可塑性不是目标。

Plasticity is never the goal.

可塑性从来都不是目标。

Plasticity is simply a state or a capacity for our nervous system to change.

可塑性只是我们神经系统改变的一种状态或能力。

And so nothing makes me more frustrated, perhaps, than when I hear, "Oh, you know, this pill, this potion, this practice, it gives you plasticity." Plasticity is just change.

因此，也许没有什么比当我听到“哦，你知道，这种药丸、这种药水、这种练习，它赋予你可塑性”时更让我沮丧的了。可塑性只是变化。

The real question is what are you trying to change?

真正的问题是你想改变什么？

And specifically, what end goal are you trying to achieve?

具体来说，您想要实现什么最终目标？

Specific end goals might be extremely specific, like you want to learn how to speak a particular language or you want to learn a new motor skill or you want to get very good at calculus or you'd like to forget the bad emotions related to a particular human being or experience.

具体的最终目标可能非常具体，比如您想学习如何说一种特定的语言，或者您想学习一种新的运动技能，或者您想非常擅长微积分，或者您想忘记与特定的人或经历相关的不良情绪。

Andrew Huberman:

安德鲁·休伯曼：

Or it can be more general like you'd like to be more creative, and we'll actually talk about creativity today, or you would like to achieve more focus or you'd like to be less stressed.

或者它可以更笼统，比如你想要更有创造力，我们今天实际上会讨论创造力，或者你想要获得更多的注意力，或者你想要减轻压力。

So it's very important that you understand that plasticity and achieving plasticity is the first step in what we call optimizing your brain.

因此，了解可塑性和实现可塑性是我们所说的优化大脑的第一步，这一点非常重要。

You don't want your brain to be plastic all the time.

你不希望你的大脑一直都是可塑的。

In fact, one of the major questions, one of the major unsolved mysteries of neuroscience is how each and every one of us wakes up every day and knows who we are.

事实上，神经科学的主要问题之一、未解之谜之一是我们每个人每天醒来时如何知道自己是谁。

Why should that be?

为什么会这样呢？

Well, the brain is plastic.

好吧，大脑是可塑的。

It has a capacity to change throughout the lifespan, but it's not so plastic that every night when we go to sleep or in our waking that the connections get reconfigured so much so that we forget who we are or how to walk or how to eat.

它有能力在整个生命周期中发生变化，但它的可塑性并不那么强，以至于每天晚上当我们入睡或醒来时，这些连接都会重新配置，以至于我们忘记了自己是谁，如何走路或如何吃饭。

Andrew Huberman:

安德鲁·休伯曼：

It's a good thing that we don't have such robust plasticity or ongoing plasticity that we have to restructure ourselves each day.

幸运的是，我们没有如此强大的可塑性或持续的可塑性，以至于我们必须每天重组自己。

It's part of what gives our life continuity.

它是我们生活连续性的一部分。

So remember, plasticity is not and is never the goal.

所以请记住，可塑性不是、也永远不是目标。

The goal is to figure out how to access plasticity, and then to direct that plasticity toward particular goals or changes that you would like to achieve.

目标是弄清楚如何获得可塑性，然后将这种可塑性引导到您想要实现的特定目标或改变。

And I should just mention there's no rule that in life you have to leverage this incredible thing called neuroplasticity.

我只想提一下，在生活中，没有任何规则要求你必须利用这种令人难以置信的东西，即神经可塑性。

No one said you had to do that.

没有人说你必须这样做。

This podcast and this episode is particularly for people who are either happy or unhappy with where they're at with a particular aspect of their life and they want to shift it in some positive way.

这个播客和这一集特别适合那些对自己生活的某个特定方面感到高兴或不满意并且希望以某种积极的方式改变它的人。

Andrew Huberman:

安德鲁·休伯曼：

And many of you listening might say, "Well, wouldn't everyone want to do that?" Well, actually, there are a certain number of people that are pretty good where they're at and they don't want to change, and that's terrific.

你们中的许多人可能会说：“好吧，难道不是每个人都想这样做吗？”嗯，实际上，有一定数量的人在他们所处的位置上表现得很好，但他们不想改变，这太棒了。

And I tip my hat to them and I think that's wonderful.

我向他们致敬，我认为这太棒了。

If ever they decide that they want to leverage these plasticity mechanisms, they can at any stage throughout the lifespan.

如果他们决定要利用这些可塑性机制，他们可以在整个生命周期的任何阶段利用这些可塑性机制。

Let's start by talking about the different systems within the nervous system that are available for plasticity.

让我们首先讨论神经系统中可实现可塑性的不同系统。

And in doing so, I'll frame them in the context of what I do on a daily basis, on a weekly basis, and on a yearly basis.

在此过程中，我将根据我每天、每周和每年所做的事情来构建它们。

Andrew Huberman:

安德鲁·休伯曼：

First of all, there are several forms of plasticity.

首先，可塑性有多种形式。

They have names like long-term potentiation; long-term depression, which has nothing to do with emotional depression, by the way; and things like spike timing dependent plasticity.

它们的名字有“长时程增强”、“长时程增强”等。顺便说一下，长期抑郁，这与情绪抑郁无关；以及诸如尖峰时间依赖性可塑性之类的东西。

Those names are used to describe cellular phenomenon, the actual ways that the synapses, the connections between neurons, change.

这些名称用于描述细胞现象、突触、神经元之间的连接发生变化的实际方式。

I'll mention those things and I'll give a little more meat as to what they are as I mentioned them, but that's probably not the best way to think about plasticity in terms of optimizing your brain.

我会提到这些事情，并且我会更详细地说明它们是什么，就像我提到的那样，但这可能不是考虑优化大脑可塑性的最佳方式。

The best way to think about it is in terms of short-term, medium-term, and long-term plasticity.

最好的思考方式是从短期、中期和长期的可塑性角度来考虑。

Andrew Huberman:

安德鲁·休伯曼：

Short-term plasticity is any kind of shift that you want to achieve in the moment or in the day but that you don't necessarily want to hold onto forever.

短期可塑性是指你想在当下或当天实现但不一定想永远坚持的任何一种转变。

You might say, "Well, what kinds of things are those?" Well, for instance, short-term plasticity might be you wake up earlier than you would like to catch a flight.

你可能会说：“那么，这些都是什么样的东西呢？”举例来说，短期可塑性可能是你比你想要赶飞机的时间更早起床。

You're not feeling particularly alert, and you want to use a protocol or you decide to use a protocol, which could be coffee or it could be a certain form of breathing or it could be some other tool, to become more alert at a time of day when normally you aren't that alert.

你感觉不是特别警觉，你想使用一个方案，或者你决定使用一个方案，可以是咖啡，也可以是某种形式的呼吸，也可以是其他一些工具，以便在一天中你通常不那么警觉的时候变得更加警觉。

But your expectation is that when you return home, you will discard with the need to do that at 5:30 a.m.

但你的期望是，当你回到家时，你会因为需要在凌晨 5:30 做这件事而放弃。

because you'll be asleep at 5:30 a.m.

因为你会在凌晨 5:30 睡觉

So there's short-term plasticity, behavioral plasticity.

所以存在短期可塑性、行为可塑性。

Andrew Huberman:

安德鲁·休伯曼：

Then there's medium-term plasticity, which are changes that you might want to make.

然后是中期可塑性，这是您可能想要做出的改变。

I call this, with respect and a little bit of humor, or at least my kind of humor, I call this the undergraduate premed phenomenon.

带着尊重和一点幽默，或者至少是我的幽默，我称之为本科预科现象。

For those of you that have worked with premeds, I have tremendous respect for medical students and premeds, there is a kind of stereotype, which I don't necessarily agree with, but the stereotype is that they want to know what they need to know for sake of the exam, but they don't really want to know.

对于那些从事过医学预科工作的人来说，我非常尊重医学生和医学预科生，有一种刻板印象，我不一定同意，但刻板印象是他们想知道为了考试而需要知道什么，但他们并不是真的想知道。

They just want the A.

他们只想要A。

And I don't think that's always true.

我认为这并不总是正确的。

I've worked with a number of different premeds over the years and there are many of them that are absolutely passionate about the knowledge itself, and they also wanted the A.

多年来，我与许多不同的医学预科生一起工作，他们中的许多人对知识本身充满热情，他们也想要 A。

Andrew Huberman:

安德鲁·休伯曼：

But the premed phenomenon as it's discussed among professors and TAs is that you've got these students, they just want to know what they need to know so they can get the A, right.

但教授和助教们讨论的医学预科现象是，这些学生只是想知道他们需要知道什么，这样他们才能得到 A，对吧。

It's medium-term plasticity.

这是中期可塑性。

They don't actually want it to be embedded in their memory too long or else they would actually care about the information.

他们实际上并不希望它在他们的记忆中嵌入太久，否则他们实际上会关心这些信息。

So that's medium-term information, and sometimes that's useful.

这是中期信息，有时很有用。

For instance, if you go on vacation to Costa Rica and you don't know your way around Costa Rica, you want to learn the different town and the routes there, but you don't have any intention of going back.

例如，如果您去哥斯达黎加度假，并且您不知道哥斯达黎加周围的路，您想了解不同的城镇和那里的路线，但您没有任何回去的意图。

It's just medium-term.

这只是中期。

You want to just program it in for sake of your time there and then you want to discard it.

你只想把它编程进去，以节省你在那里的时间，然后你想丢弃它。

Andrew Huberman:

安德鲁·休伯曼：

Most of the time when we think about or talk about optimizing the brain, we're talking about long-term plasticity.

大多数时候，当我们思考或谈论优化大脑时，我们谈论的是长期可塑性。

We're talking about the kinds of changes that people want to make so that their brain reflexively works differently.

我们谈论的是人们想要做出的改变，以便他们的大脑本能地以不同的方式工作。

This is what a child does when it goes from not knowing how to walk to knowing how to walk.

这就是孩子从不知道如何走路到知道如何走路时所做的事情。

It doesn't have to think about it after it learns how to walk, it becomes reflexive.

当它学会走路后，它就不必再思考了，它会成为反射性的。

Long-term plasticity is almost always the big goal.

长期可塑性几乎总是大目标。

It's I want to know how to speak that language.

我想知道如何说那种语言。

I want to be able to do that skill.

我希望能够掌握这项技能。

I want to be able to feel this way without having to put much work into it.

我希望无需付出太多努力就能有这种感觉。

And there are tools and protocols that one can do to achieve that, and we are going to talk about those.

人们可以使用一些工具和协议来实现这一目标，我们将讨论这些。

We've talked about a few of them in previous episodes, but I will revisit those protocols today.

我们在前几集中讨论过其中的一些协议，但今天我将重新审视这些协议。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to frame all this in the context of the daily life, the weekly life and the yearly life.

我将在日常生活、每周生活和每年生活的背景下构建这一切。

And that's because neuroplasticity and optimizing your brain rides on a deeper foundation of this thing that governs plasticity — in fact, governs all our life — called autonomic arousal, which is that we're asleep for part of the 24-hour cycle and we are awake almost always.

这是因为神经可塑性和优化你的大脑依赖于一种更深层的基础，这种东西控制着可塑性——事实上，控制着我们的一生——称为自主唤醒，也就是说，我们在 24 小时周期的一部分时间里处于睡眠状态，而我们几乎总是醒着。

If we push ourselves and stay awake, we're okay.

如果我们强迫自己并保持清醒，那就没问题。

We can do that for a night or two, but almost always we are asleep for a portion of it and we are awake for a portion of it.

我们可以这样做一两个晚上，但几乎总是我们有一部分时间在睡觉，有一部分时间是清醒的。

I've said it before, but I'll say it again, the trigger for plasticity and learning occurs during high-focus, high-alertness states, not while you're asleep.

我以前说过，但我要再说一遍，可塑性和学习的触发因素发生在高度专注、高度警觉的状态，而不是在你睡觉的时候。

And the focus and alertness are both key because of the neurochemicals associated with those states.

注意力和警觉性都是关键，因为神经化学物质与这些状态相关。

Andrew Huberman:

安德鲁·休伯曼：

But the actual rewiring and the reconfiguration of the brain connections happens during non-sleep deep rest, which we'll talk more about, as always, and deep sleep.

但大脑连接的实际重新布线和重新配置发生在非睡眠深度休息期间，我们将一如既往地更多地讨论深度睡眠。

So you trigger the change and in sleep you get the change.

所以你触发了改变，然后在睡眠中你得到了改变。

So some of the things that we'll talk about today about optimizing the brain are centered around not sleep, but around the autonomic arousal system.

因此，我们今天要讨论的一些关于优化大脑的事情不是围绕睡眠，而是围绕自主唤醒系统。

We have this system of neurons in our brain and body that's just incredible that wake us up and make us alert.

我们的大脑和身体里有这个令人难以置信的神经元系统，它可以唤醒我们并让我们保持警觉。

And when we're not accessing that system well, we cannot access plasticity, we cannot optimize our brain.

当我们不能很好地访问该系统时，我们就无法获得可塑性，我们就无法优化我们的大脑。

Likewise, if we cannot sleep well and we can't rest well, we will not access plasticity and rewire our brain because that's when the actual configuration between the connections occurs.

同样，如果我们睡不好、休息不好，我们就无法获得可塑性并重新连接我们的大脑，因为那时连接之间的实际配置就会发生。

Andrew Huberman:

安德鲁·休伯曼：

So to set this in context, I wake up each day, and I'll be totally honest, I usually don't feel like bouncing right out of bed.

因此，为了将这一点放在上下文中，我每天醒来，我会完全诚实，我通常不喜欢立即从床上弹起来。

I usually don't feel completely rested.

我通常感觉没有完全休息。

And that's not because I don't get enough sleep, it's probably because I'm not terrific about timing my sleep so well.

这并不是因为我睡眠不足，可能是因为我不太善于安排睡眠时间。

Now this month isn't about sleep, that was the previous month, but I really want to emphasize a few points.

现在这个月不是关于睡眠的，那是上个月的事，但我真的想强调几点。

I wake up generally more tired and groggy than I would like because I tend to go to sleep too late.

我醒来时通常比我想要的更疲倦和昏昏沉沉，因为我往往睡得太晚。

It's just something that I do, and I tend to get up early, either because I set an alarm because I have things to do or because I naturally wake up early because the light coming in and so forth.

这只是我所做的事情，而且我倾向于早起，要么是因为我设置了闹钟，因为我有事情要做，要么是因为我自然早起，因为光线进来等等。

Andrew Huberman:

安德鲁·休伯曼：

Well, what that tells me is that I'm probably somebody whose natural circadian rhythm, you may have heard of chronotypes, these are genetically programmed things, but chronotype is shorter than 24 hours.

嗯，这告诉我的是，我可能是一个有自然昼夜节律的人，你可能听说过“计时型”，这些是基因编程的东西，但“计时型”比 24 小时短。

It means that the cycle of waking and alertness for me is probably shorter than 24 hours.

这意味着我的清醒和警觉的周期可能短于24小时。

Which means that getting some light in the late afternoon will help me shift and make my cycle a little bit longer.

这意味着在下午晚些时候接受一些光照将帮助我转变并使我的周期更长一点。

It will phase delay me, if that doesn't make any sense, see a previous episode.

它会延迟我的时间，如果这没有任何意义，请参阅上一集。

But what it really means is getting some light in the afternoon will allow me to stay up a little bit later.

但它真正的意思是，下午得到一些光线可以让我睡得晚一点。

But what it means is that I'm not really matching my hardwired needs of going to bed probably at 8:30 or 9:00 and waking up at 4:00 a.m.

但这意味着我并没有真正满足我的固有需求，即大概在 8:30 或 9:00 上床睡觉并在凌晨 4:00 起床。

I tend to go to sleep around 10:30, 11:00, lately around 11:30 or 12:00, and then I wake up at 6:00, and so of course, I'm going to feel groggy.

我倾向于在 10:30、11:00 左右睡觉，最近在 11:30 或 12:00 左右睡觉，然后在 6:00 醒来，所以当然，我会感到昏昏沉沉。

Andrew Huberman:

安德鲁·休伯曼：

So neuroplasticity will allow me to optimize my wakefulness, but I have to do something in order to access that.

因此，神经可塑性将使我能够优化自己的清醒状态，但我必须做一些事情才能达到这一点。

And some of you may already be anticipating what I'm about to say, which is, "Oh no, he's going to tell us to get sunlight in our eyes in the first 30 minutes of the day." I am going to tell you to do that, but I'm going to also tell you two things that I have not discussed before which relate to the plasticity between the melanopsin cells — these sunlight-detecting, bright-light detecting cells in our eye — and the circadian clock.

你们中的一些人可能已经在期待我要说的话了，那就是，“哦不，他会告诉我们在一天的前 30 分钟内让阳光照射到眼睛里。”我会告诉你这样做，但我也会告诉你两件我之前没有讨论过的事情，它们与黑视蛋白细胞（我们眼睛中的这些阳光检测、强光检测细胞）和生物钟之间的可塑性有关。

I've never said this before on this podcast, but it turns out that the connections between these melanopsin cells and the circadian clock are plastic throughout the lifespan.

我以前从未在这个播客上说过这一点，但事实证明，这些黑视蛋白细胞和生物钟之间的连接在整个生命周期中都是可塑的。

There's a massive configuration of the connections there in a cell type called the astrocytes, which are our glial cell, are actively removing and reinforcing connections between the eye and that clock every day.

在一种叫做星形胶质细胞的细胞类型中，有大量的连接配置，它是我们的神经胶质细胞，每天都在积极地消除和加强眼睛和时钟之间的连接。

Andrew Huberman:

安德鲁·休伯曼：

Now this is incredible because other aspects of your brain that, for instance, represent you knowing who you are when you wake up in the morning or what your name is — assuming that you're old enough that you've already learned your name, one of the first things kids learn and something we rarely ever forget — those connections are changing all the time every 24-hour cycle.

这是令人难以置信的，因为你大脑的其他方面，例如，代表你在早上醒来时知道自己是谁或你的名字是什么——假设你已经足够大了，你已经知道了自己的名字，这是孩子们学到的第一件事，也是我们很少忘记的事情——这些连接在每个 24 小时周期中一直在变化。

So there's an opportunity for short-term plasticity.

因此，存在短期可塑性的机会。

So that's why I view sunlight first thing in the day, it helps me wake up.

这就是为什么我每天第一件事就是看到阳光，它可以帮助我醒来。

The other thing that I do is that there's a circuit that exists between the circadian clock and our adrenals, that I've talked about before, that triggers the release of cortisol first thing in the morning that wakes us up, especially when we view light.

我做的另一件事是，生物钟和我们的肾上腺之间存在一个回路，我之前谈到过，它会在早上第一件事触发皮质醇的释放，唤醒我们，尤其是当我们看到光时。

So if you're groggy in the morning, that's why viewing light is helpful.

因此，如果您早上感到昏昏沉沉，那么观察光线会很有帮助。

Andrew Huberman:

安德鲁·休伯曼：

But the interesting thing is if you start viewing light frequently in the morning, then those connections between the melanopsin cells and the circadian clock become primed or potentiated, we would say, they become stronger for the anticipation of light.

但有趣的是，如果你在早上开始频繁地观察光线，那么黑视蛋白细胞和生物钟之间的联系就会被启动或增强，我们可以说，它们会因为对光线的预期而变得更强。

And you naturally start waking up earlier feeling more alert.

你自然会开始早起，感觉更加警觉。

So what this says is, and what I do is I get that regular light because I know that some mornings I'm just not going to feel very alert.

所以这就是说，我所做的就是定期接受光照，因为我知道有些早晨我不会感到非常警觉。

I'll feel especially tired, and I might not be able to access sunlight because it's really overcast or I'm traveling or some other feature.

我会感到特别疲倦，而且我可能无法接触到阳光，因为天气很阴，或者我正在旅行或其他一些情况。

But the system is plastic, so it's shifted in the right direction.

但这个系统是塑料的，所以它已经朝正确的方向转变了。

Andrew Huberman:

安德鲁·休伯曼：

Now it will shift back because it's short-term plasticity after about two, three days, so you want to try and get the sunlight exposure on a regular basis.

现在它会变回来，因为大约两三天后它是短期可塑性的，所以你要尝试定期接受阳光照射。

The other thing that I do is I delay my intake of caffeine for the first two hours that I'm awake.

我做的另一件事是在我醒着的头两个小时内延迟摄入咖啡因。

Now this can be very painful for people, but earlier we talked about the adenosine system and how the accumulation of adenosine makes us sleepy.

这对人们来说可能是非常痛苦的，但之前我们讨论过腺苷系统以及腺苷的积累如何使我们昏昏欲睡。

And caffeine suppresses adenosine — it makes us feel alert.

咖啡因会抑制腺苷——它让我们感到警觉。

But we know that if you ingest caffeine immediately on waking, the signal to the adrenals to release cortisol, which is a healthy release of cortisol, and the suppression of adenosine that happens as we come out of sleep, and in deep sleep — the suppression of adenosine — if you ingest caffeine too early, there's a mechanism by which the adenosine competes for the receptors, et cetera, so that you have a midmorning crash.

但我们知道，如果你醒来后立即摄入咖啡因，就会向肾上腺发出释放皮质醇的信号，这是皮质醇的健康释放，当我们从睡眠中醒来时，会发生腺苷的抑制，而在深度睡眠中，腺苷会被抑制。如果你过早摄入咖啡因，腺苷就会通过一种机制竞争受体，等等，这样你就会在上午崩溃。

Andrew Huberman:

安德鲁·休伯曼：

Because if — caffeine, the way it works is if caffeine is occupying the adenosine receptor, then the natural endogenous mechanisms for suppressing adenosine are not actually going to have their actions.

因为如果咖啡因，它的作用方式是如果咖啡因占据腺苷受体，那么抑制腺苷的天然内源机制实际上不会发挥作用。

So the brain-to-adrenal access is subject to plasticity also.

因此，大脑到肾上腺的通路也受到可塑性的影响。

And so by delaying caffeine until about two hours after waking, I'm able to capture and reinforce to potentiate the neural circuit that exists between the circadian clock and the cortisol released in the adrenals as well as leave those adenosine receptors unoccupied so that I can then use the caffeine to get a natural lift in alertness and focus two hours later, as opposed to using it just to wake myself up out of sleepiness.

因此，通过将咖啡因推迟到醒来后大约两个小时，我能够捕捉并强化生物钟和肾上腺释放的皮质醇之间存在的神经回路，并使这些腺苷受体处于闲置状态，这样我就可以在两小时后使用咖啡因来自然提高警觉性和注意力，而不是仅仅用它来唤醒自己从困倦中。

Andrew Huberman:

安德鲁·休伯曼：

So while I'm sure there are some eye rolls out there and some yawns, about "Oh no, it's the sunlight in the morning thing again," it's a powerful tool for readjusting these circuits, so the short-term plasticity.

因此，虽然我确信有些人会翻白眼，有些人会打哈欠，“哦不，又是早晨的阳光”，但它是重新调整这些电路的强大工具，因此具有短期可塑性。

And the reason for delaying caffeine for the first two hours of the day, even if it's painful to do for the first couple days, is that then you naturally start to wake up more readily in the morning without caffeine because the adenosine is suppressed and you don't have these competing, it's called a competing antagonist, for the adenosine receptor.

在一天的前两个小时推迟咖啡因的原因是，即使在最初的几天这样做很痛苦，因为这样你在早上不喝咖啡时自然会开始更容易醒来，因为腺苷被抑制，并且你没有这些竞争，它被称为腺苷受体的竞争性拮抗剂。

So I wake; I get sunlight in my eyes.

于是我醒了；我的眼睛里充满了阳光。

Lately, because I wake up very early, I do use a bright light to stimulate alertness.

最近，因为我起得很早，所以我确实使用明亮的灯光来刺激警觉性。

It's not actually designed for that purpose — it's just a light board that has about 900 lux.

它实际上并不是为此目的而设计的——它只是一个大约 900 勒克斯的灯板。

And then I delay caffeine.

然后我推迟咖啡因的摄入。

Andrew Huberman:

安德鲁·休伯曼：

Some of you have asked, and again, I'm not saying anyone has to do this, "What exactly do you drink?" I'm a big believer in black coffee.

你们中的一些人曾经问过，我并不是说任何人都必须这样做：“你到底喝什么？”我是黑咖啡的忠实信徒。

I just happen to like black coffee.

我只是碰巧喜欢黑咖啡。

People have asked me about, and I don't want to name brand names here, about this type of coffee or that type of coffee mixed with these other kinds of things, will that increase focus?

人们问我，我不想在这里说出品牌名称，关于这种类型的咖啡或那种类型的咖啡与其他种类的东西混合，这会增加注意力吗？

I'm going to talk today a lot about the use of diet and fasting and timing of foods and certain kinds of foods.

今天我要谈很多关于饮食和禁食的使用以及食物和某些食物的时间安排。

But to be honest, black coffee is just a simple choice that's always worked for me.

但说实话，黑咖啡只是一个对我来说一直有效的简单选择。

I also make sure I hydrate first thing in the morning.

我还确保早上第一件事就是补充水分。

There's plenty of data now showing that even a slight increase in dehydration, meaning just when you're lacking water, can make people have headaches.

现在有大量数据表明，即使脱水程度略有增加，即缺水时，也会让人头痛。

It can provide some additional photophobia.

它可以提供一些额外的畏光。

Andrew Huberman:

安德鲁·休伯曼：

For those of you that are migraine prone, bright light can trigger migraines.

对于那些容易偏头痛的人来说，强光会引发偏头痛。

That's no surprise to those of you that get headaches and migraines.

对于那些患有头痛和偏头痛的人来说，这并不奇怪。

But dehydration can compound the vulnerability to migraine and headaches.

但脱水会加剧偏头痛和头痛的风险。

So I drink water, I drink black coffee or I drink maté, which is just a...because I have Argentine lineage...which is just a high caffeine drink first thing in the morning, but I delay it until two hours after I wake up.

所以我喝水、喝黑咖啡或者喝马黛茶，这只是……因为我有阿根廷血统……这只是早上第一件事就是喝高咖啡因饮料，但我会推迟到醒来后两个小时才喝。

And that's because I want the circuits between my eye and my circadian clock and my adrenals to be functioning in a particular way so that then later the caffeine is an addition; it adds more alertness.

那是因为我希望我的眼睛、我的生物钟和我的肾上腺之间的电路以一种特定的方式运作，这样稍后咖啡因就成为一种补充；它增加了更多的警觉性。

Andrew Huberman:

安德鲁·休伯曼：

Now this is a discussion about how to optimize your brain.

现在讨论如何优化你的大脑。

Many people who wake up quickly and just naturally feel like bouncing out of bed — I envy these people.

许多人醒来很快，自然而然地就想从床上弹起来——我羡慕这些人。

They will do just fine by going into a learning bout or taking care of whatever it is that they need to take care of.

通过参加学习比赛或处理他们需要处理的任何事情，他们会做得很好。

Sometimes that's kind of more mundane tasks like email or and whatnot.

有时这是一些更平凡的任务，比如电子邮件之类的。

Here's a, more or less a rule about how the brain functions vis-à-vis focus, learning, and creativity, and I'm going discuss this much more in future episodes.

这里或多或少有一条关于大脑如何在注意力、学习和创造力方面发挥作用的规则，我将在以后的剧集中更多地讨论这一点。

Generally, states of high alertness, when we're very, very alert, are great for strategy implementation.

一般来说，当我们非常非常警觉时，高度警觉的状态非常有利于战略的实施。

When we already know how to do something and it's just simply a matter of plugging the correct element into the correct boxes.

当我们已经知道如何做某事时，只需将正确的元素插入正确的框中即可。

I've talked before about duration, path and outcome as the three things that the deliberate conscious brain is trying to figure out in order to perform a certain task, even cognitive tasks.

我之前谈到过持续时间、路径和结果是有意识的大脑为了执行某项任务（甚至是认知任务）而试图弄清楚的三件事。

Andrew Huberman:

安德鲁·休伯曼：

This is the sort of thing that we are very good at when we're well rested and we're focused, and our autonomic arousal or our alertness rather, is at a high level.

当我们休息良好且注意力集中时，我们非常擅长做这种事情，并且我们的自主唤醒或警觉性处于高水平。

If you are somebody who is hitting that alertness phase of your day very early right after you wake up, that's a great time to move right into things that, at least the research says, you already have the strategy and you just want to implement the strategy.

如果你是一个在起床后很早就进入一天中警觉阶段的人，那么这是一个很好的时机，可以立即开始做一些事情，至少研究表明，你已经有了策略，并且只想实施该策略。

This is where I fundamentally depart from the idea that, oh, you know, have to do the hardest or most critical tasks throughout the day.

这就是我从根本上背离的想法，哦，你知道，必须全天完成最困难或最关键的任务。

Sometimes the hardest and most critical tasks are tasks that require creativity.

有时，最困难和最关键的任务是需要创造力的任务。

And as we'll soon talk about, creativity and tasks related to it, oftentimes come to us best, or the brain is best at achieving those, when we are in states of calm or even slightly drowsy, which is something that's interesting and what we'll get into.

正如我们很快就会谈到的，创造力和与之相关的任务，通常在我们处于平静甚至稍微昏昏欲睡的状态时，最能发挥作用，或者说大脑最能实现这些目标，这是很有趣的事情，也是我们将要讨论的内容。

Andrew Huberman:

安德鲁·休伯曼：

But for me, for instance, I get up, I'm not terribly alert first thing, and so I try and just get my brain and my thoughts organized.

但对我来说，例如，当我起床时，我第一件事并不是非常警觉，所以我尝试让我的大脑和我的想法组织起来。

It's not a time for me to be responding in a very linear fashion to emails or carrying out calculations.

现在不是我以非常线性的方式回复电子邮件或进行计算的时候。

That comes about two hours later.

大约两个小时后。

And I think many people out there will relate, midmorning is when many people tend to achieve their peak in alertness and focus.

我想很多人都会感同身受，上午十点左右是很多人的警觉性和注意力达到顶峰的时候。

Now, many times I get the question, and what I'm about to say is directly related to the hundreds of questions I got about this, should I use background music in order to learn?

现在，我多次遇到这样的问题，而我要说的内容与我收到的数百个问题直接相关，我应该使用背景音乐来学习吗？

Should I have construction next door?

隔壁应该有施工吗？

Is that a good thing or a bad thing?

这是好事还是坏事？

Is it better to be in complete silence, et cetera?

完全保持沉默是不是更好？

Now this will vary.

现在这会有所不同。

Some people can tolerate their own noise within their head much better than others.

有些人比其他人更能忍受自己头脑中的噪音。

Other people find that having some background noise helps cancel that out.

其他人发现一些背景噪音有助于消除这种情况。

Andrew Huberman:

安德鲁·休伯曼：

But there's a simple rule of thumb that one can use because, at least my experience is that sometimes background music, background noise is very helpful for allowing me to focus.

但有一个简单的经验法则可供使用，因为至少我的经验是，有时背景音乐、背景噪音非常有助于让我集中注意力。

And other times it's very distracting.

而其他时候，这会让人分心。

So what actually governs that?

那么到底是什么决定了这一点呢？

Well, we have to ask ourselves what is at the source of the lack of focus?

那么，我们必须问自己，注意力不集中的根源是什么？

If our lack of focus is because our autonomic arousal, our alertness, is very, very high; we had a little too much coffee; or we, if there is such a thing, slept a little too long; or we're really stressed or really activated and we can't seem to focus — in that case, eliminating background noise and really just trying to get silence so that we can quiet some of that autonomic arousal is going to be best for learning and for implementation of things we already know how to do for any kind of focused linear task.

如果我们注意力不集中是因为我们的自主觉醒，我们的警觉性非常非常高；我们喝了太多咖啡；或者我们，如果有这样的事情，睡得太久了；或者我们真的压力很大或真的很活跃，我们似乎无法集中注意力——在这种情况下，消除背景噪音，实际上只是试图保持安静，这样我们就可以安静一些自主唤醒，这对于学习和执行我们已经知道如何执行任何类型的集中线性任务的事情来说是最好的。

Which, basically, learning is a focused linear task, is that you're just not necessarily performing it well all the time, last time we talked about making errors.

基本上，学习是一项有重点的线性任务，你只是不一定总是表现得很好，上次我们谈到犯错误。

Andrew Huberman:

安德鲁·休伯曼：

So as a rule of thumb, if you're feeling too keyed up, then silence and quiet is going to be helpful.

因此，根据经验，如果您感觉太紧张，那么保持安静会有所帮助。

In fact, if you're very keyed up, a particular circuit related to the basal ganglia starts getting triggered more easily.

事实上，如果你非常紧张，与基底神经节相关的特定回路就会更容易被触发。

And this circuit I'm going to talk about in depth, but it's called the Go/No-Go Circuit.

我将深入讨论这个电路，但它被称为“通过/不通过电路”。

We have circuits that connect our forebrain to our structure in our brain called the basal ganglia, which is actually a collection of structures.

我们有将前脑与大脑结构（称为基底神经节）连接起来的电路，基底神经节实际上是结构的集合。

And the forebrain, which is involved in rational thought and thinking and planning and action, is always trying to plan what should I do, and then implement that action.

而前脑，涉及理性思考、思考、计划和行动，总是试图计划我应该做什么，然后实施该行动。

And the basal ganglia are intimately involved in that discussion.

基底神经节密切参与了这一讨论。

There's a reciprocal loop of communication between basal ganglia and cortex.

基底神经节和皮质之间有一个相互交流的循环。

The basal ganglia has one set of connections to the cortex, and the cortex back to the basal ganglia that facilitates Go.

基底神经节与皮质有一组连接，而皮质又回到基底神经节，从而促进围棋的进行。

It facilitates action.

它有利于行动。

Andrew Huberman:

安德鲁·休伯曼：

And the molecule, the neuromodulator dopamine, triggers the activation of Go.

神经调节剂多巴胺分子会触发 Go 的激活。

It tends to make us want to do more things.

它往往会让我们想做更多的事情。

It tends to make us biased toward action by the way that dopamine binds to something called the D1 receptor, it's just a particular type of dopamine receptor, for those of you that want to know.

它往往使我们偏向于通过多巴胺与 D1 受体结合的方式采取行动，对于那些想知道的人来说，它只是一种特殊类型的多巴胺受体。

The No-Go pathway, the pathway in the basal ganglia and cortex that suppresses action, involves dopamine binding to this other receptor called the D2 receptor.

No-Go 通路是基底神经节和皮质中抑制活动的通路，涉及多巴胺与另一种称为 D2 受体的受体结合。

Now, D1, D2 receptors — you can't just consciously decide, oh, I only want my D1 receptors and my D2 receptors to be active.

现在，D1、D2 受体——你不能只是有意识地决定，哦，我只希望我的 D1 受体和 D2 受体活跃。

You have to think about which sorts of states of mind and body facilitate Go and which ones facilitate No-Go.

你必须考虑哪些精神和身体状态有利于“走”，哪些状态有利于“不走”。

Andrew Huberman:

安德鲁·休伯曼：

Now this is critically important because doing focused work, accessing plasticity, and learning involve doing certain things and not doing others.

现在这一点至关重要，因为专注工作、获得可塑性和学习涉及做某些事情而不是做其他事情。

So here's how it works, and here's how I apply it on a daily basis.

这是它的工作原理，也是我每天如何应用它的方法。

Because I tend to be most alert first thing midmorning or so, and then I generally will have my caffeine midmorning, my peak of alertness in the early part of the day is occurring for me sometime between 9:30 and 11:00 a.m.

因为我往往在上午左右的第一件事是最警觉的，然后我通常会在上午中午喝咖啡，所以我在一天中早些时候的警觉高峰出现在上午 9:30 到 11:00 之间的某个时间。

That's just me.

这就是我。

Other people might experience that immediately after rolling out of bed.

其他人可能会在起床后立即经历这种情况。

They might be wide awake and ready to go, in which case they should be cautious about throwing caffeine in the mix because it's going to make them very, very alert.

他们可能已经完全清醒并准备出发，在这种情况下，他们应该谨慎地在混合物中加入咖啡因，因为这会让他们非常非常警觉。

Andrew Huberman:

安德鲁·休伯曼：

There are three sort of levels of autonomic arousal of alertness that bias us more toward Go, No-Go, or both.

自主警觉性唤醒分为三种级别，使我们更倾向于“继续”、“不继续”或两者兼而有之。

And this relates to a question that I've gotten now hundreds of times from you in the comments section for this podcast, which is is it better for me to listen to music in the background while I work and learn, or should I have complete silence?

这与我在这个播客的评论部分已经被你问了数百次的问题有关，即我在工作和学习时听背景音乐更好，还是应该完全安静？

And the answer is it depends, but it doesn't depend randomly on who you are or even necessarily time of day.

答案是这取决于，但它并不随机取决于你是谁，甚至不一定取决于一天中的时间。

It depends on your overall level of autonomic arousal.

这取决于您的自主神经唤醒的整体水平。

And it depends because autonomic arousal, level of alertness, biases the extent to which we are more prone to Gos, to action, or to No-Gos, to suppress action.

这取决于自主神经的唤醒程度、警觉程度，这会影响我们更倾向于采取行动或不采取行动、抑制行动的程度。

And dopamine is this molecule that's swimming around and is going to bias one or the other responses.

多巴胺是一种四处游动的分子，会偏向一种或另一种反应。

Andrew Huberman:

安德鲁·休伯曼：

So here's how it works.

这就是它的工作原理。

Let's say I'm very alert, maybe I got a particularly good night's sleep the night before, I had a little too much coffee, and I'm going to sit down to some work.

假设我非常警觉，也许前一天晚上我睡得特别好，我喝了太多咖啡，我要坐下来做一些工作。

The thing to know, and what I always tell myself, is when I'm very alert, I am very prone to Go to action, but I'm also prone to not No-Go, right.

需要知道的是，我总是告诉自己，当我非常警觉时，我很容易采取行动，但我也很容易不采取行动，对吧。

I'm not going to be very good at suppressing action.

我不会很擅长压制行动。

So those are two different things — being biased toward action and being biased towards suppressing action are two different things.

所以这是两件不同的事情——偏向行动和偏向压制行动是两件不同的事情。

So those are push/pull: toward action, suppress action.

所以这些就是推/拉：推动行动，抑制行动。

So when you're very alert, the tendency is for everything to be a stimulus.

因此，当你非常警觉时，一切事物都会成为刺激因素。

This is why when people say, "Well, should I just take a drug that will increase my level of epinephrine and alertness; will that help me learn better?" No, because it will make you do things, but it will also make you less good at suppressing actions that you need to suppress.

这就是为什么当人们说：“好吧，我应该服用一种药物来提高我的肾上腺素水平和警觉性；这会帮助我学得更好吗？”不，因为它会让你做事，但也会让你不那么擅长压制你需要压制的行为。

Andrew Huberman:

安德鲁·休伯曼：

So if I'm very alert, particularly alert for me, and I recognize what that state is, of course, because everyone will be different, I know what it is for me, then I want silence for learning.

所以如果我非常警觉，特别是对我自己警觉，并且我认识到那种状态是什么，当然，因为每个人都会不同，我知道这对我来说是什么，那么我想要安静地学习。

I want to shut down my internet, which I do.

我想关闭我的互联网，我照做了。

I sometimes use a program that I believe is a free program called Freedom, where it actually locks you out of the internet for a particular time.

我有时会使用一个我认为是自由程序的免费程序，它实际上会在特定时间内将您锁定在互联网之外。

They're not a sponsor of the podcast, I just happen to use it.

他们不是播客的赞助商，我只是碰巧使用它。

There's another version of Freedom where you go to the wireless thing and you turn it off, you disconnect from the wireless, that's the other one.

Freedom还有另一种版本，你可以使用无线设备，然后将其关闭，断开与无线的连接，这是另一个版本。

Although many people have a hard time not reactivating it.

尽管很多人很难不重新激活它。

So I'm trying to shut down the Go pathway towards distraction.

所以我试图关闭 Go 导致分心的途径。

Andrew Huberman:

安德鲁·休伯曼：

And the other thing that I'll do is I'll generally turn off my phone, put the phone outside in the car.

我要做的另一件事是我通常会关闭手机，将手机放在车外。

Or in really extreme cases I'll throw it up on the roof, which is hard for me to retrieve, so that I can't get to it.

或者在非常极端的情况下，我会把它扔到屋顶上，这对我来说很难取回，所以我无法到达它。

So if I'm very alert, I'm aware that I will have a bias toward action.

因此，如果我非常警觉，我就会意识到我会对行动产生偏见。

It'll be hard for me to suppress nonaction, but it's very nonspecific.

我很难抑制不采取行动，但它非常不具体。

Because the next kind of level down of alertness or autonomic arousal is clear, calm and focus where we have that kind of sweet spot between our willingness to pursue action.

因为警觉性或自主唤醒的下一个层次是清晰、平静和专注，我们在追求行动的意愿之间有一种最佳平衡点。

We're in a mode of Go, and it's not always physical action, but it can be pursuing hard bouts of learning.

我们处于围棋模式，并不总是身体动作，但它可以追求艰苦的学习。

But that our ability to suppress is also very good.

但那我们的压制能力也很好。

And this is because, and I don't want to get into too many details, because of the way that dopamine competes for these dopamine 1 receptors in the Go pathway, and dopamine 2 receptors in the No-Go pathway, they're always in this kind of push pull.

这是因为，我不想讨论太多细节，因为多巴胺竞争 Go 通路中的多巴胺 1 受体和 No-Go 通路中的多巴胺 2 受体，它们总是处于这种推拉状态。

Andrew Huberman:

安德鲁·休伯曼：

And so there is a sweet spot, and that sweet spot is in flow where it is in some sort of state where all of a sudden things come naturally to us.

因此，存在一个最佳点，这个最佳点处于流动状态，处于某种状态，突然间事情对我们来说变得很自然。

The state that we're trying to achieve that's optimal for learning is one in which we have the energy and focus to pursue, but we also have the energy and focus to suppress action.

我们试图达到的最适合学习的状态是一种我们有精力和注意力去追求的状态，但我们也有精力和注意力来抑制行动。

So the basal ganglia are kind of working in a perfect kind of sing-songy manner through this parallel pathway.

因此，基底神经节通过这条平行通路以一种完美的歌唱方式工作。

Now as we get tired or as we round out an ultradian cycle of about 90 minutes, what happens is our fatigue, even if it's not a physical fatigue that makes us want to go to sleep, but our mental fatigue starts to accumulate because these pathways of Go/No-Go are actually very metabolically consuming.

现在，当我们感到疲倦时，或者当我们完成大约 90 分钟的极昼周期时，就会发生疲劳，即使不是身体疲劳让我们想睡觉，而是我们的精神疲劳开始累积，因为这些“进行/不进行”的途径实际上非常消耗新陈代谢。

So what I recognize is that as I start to falter, I have a harder time engaging and going, or going toward the goal rather.

所以我认识到，当我开始动摇时，我会更难参与和前进，或者更难实现目标。

Andrew Huberman:

安德鲁·休伯曼：

I also know that my reflex toward actions that are unrelated to the learning are also going to start increasing because I'm not going to be able to suppress action and activate the No-Go pathway.

我还知道，我对与学习无关的行为的反应也会开始增强，因为我无法抑制行为并激活“不走”途径。

So if this all sounds like a mouthful, let's make it very simple for you.

因此，如果这一切听起来有点拗口，那么我们就让您变得非常简单。

When you are very alert, the best situation for learning is going to be silence.

当你非常警觉时，最好的学习环境就是沉默。

It's going to be complete quiet.

一切将会完全安静。

If you are low arousal, and you're tired and you're kind of sleepy, a lot of people find that having some background chatter and some background noise can help elevate their level of autonomic arousal.

如果你的唤醒度较低，而且你很累，有点困，很多人会发现一些背景闲聊和背景噪音可以帮助提高他们的自主唤醒水平。

And that's because our auditory system and our visual system are linked and are part of, really, what's called the salience network, which is that we're always scanning our environment for things.

这是因为我们的听觉系统和视觉系统是相互联系的，并且实际上是所谓的显着网络的一部分，即我们总是在扫描我们的环境中寻找事物。

And when we have a lot of things in our environment to scan, generally our level of alertness goes up.

当我们的环境中有很多东西需要扫描时，我们的警觉程度通常会提高。

Andrew Huberman:

安德鲁·休伯曼：

This is why environments that are very stark or have very little or very few objects in them tend to make us feel kind of calm because our salience network kind of shuts off.

这就是为什么在非常荒凉或只有很少或很少物体的环境中往往会让我们感到平静，因为我们的显着网络有点关闭。

A lot of people don't like that they'll go to a meditation retreat or they'll go into an environment where there's very little clutter, especially city people, and all of a sudden they start feeling really, really anxious.

很多人不喜欢他们去冥想静修，或者他们进入一个几乎没有杂乱的环境，尤其是城市人，突然间他们开始感到非常非常焦虑。

And that's because their internal level of autonomic arousal is really high and it's not being occupied by all this stuff to pay attention to.

那是因为他们的内部自主唤醒水平非常高，并且没有被所有这些需要注意的东西占据。

And so their salience network starts to turn inward.

因此，他们的显着网络开始转向内部。

They move from exteroception to interoception.

他们从外感受转向内感受。

They're not looking outside themselves, they're looking inside themselves, and there's a lot of noise in there.

他们不是向外看，而是向内看，那里有很多噪音。

Andrew Huberman:

安德鲁·休伯曼：

So as a rule of thumb, if you tend to be kind of on the high level of alertness and kind of anxiety, and I'm not talking about clinical levels of anxiety, but you tend to be pretty high energy, well then you are definitely going to benefit more in a learning bout from learning to Go as well as activate the No-Go pathway, and that requires a lot of energy.

因此，根据经验，如果你倾向于高度警觉和焦虑，我不是在谈论临床水平的焦虑，但你倾向于相当高的能量，那么你肯定会在学习“Go”和激活“No-Go”路径的学习过程中受益更多，而这需要大量的能量。

And when you have a lot of distractions in your environment, there's a high probability that you're going to be distracted from the learning.

当你的环境中有很多干扰时，你很可能会分心学习。

Now some people are just naturally more calm.

现在有些人自然就平静多了。

They're like my bulldog, Costello, who's exceedingly calm.

他们就像我的斗牛犬科斯特洛，非常冷静。

They're pretty mellow, they're kind of clear, calm and focused all of the time.

他们非常柔和，始终清晰、冷静、专注。

Andrew Huberman:

安德鲁·休伯曼：

And those people actually are going to be less flappable.

这些人实际上会变得不那么轻浮。

They're not going to be yanked around by background noise, or they're not going to be bothered from their learning or from their studying by a clanging of a pot from somebody in the kitchen.

他们不会被背景噪音拖来拖去，也不会因为学习或学习而被厨房里有人敲锅的叮当声打扰。

So each one of us generally tends to ride up and down this autonomic ladder, so to speak, at different times a day.

因此，我们每个人通常倾向于在一天的不同时间上下这个自主的梯子。

For most people, three hours after waking, those three hours, not three hours on the mark but that three-hour bin, tends to be the period in which they're most alert throughout the day.

对于大多数人来说，醒来后的三个小时，这三个小时，不是目标上的三个小时，而是那个三小时的时间段，往往是他们一天中最警觉的时期。

Except I'll tell you later about a unique time right before sleep in which you're also very, very alert naturally.

不过我稍后会告诉你睡觉前的一个独特时间，在这个时间里你自然会非常非常警觉。

So that morning three hours is quite vital.

所以那天早上的三个小时是非常重要的。

Andrew Huberman:

安德鲁·休伯曼：

Now, many of you might ask about exercise and when to exercise.

现在，很多人可能会问关于锻炼以及何时锻炼的问题。

I think I may have mentioned this on a previous podcast episode, but the research shows that at least for performance, afternoon exercise might be better in terms of avoiding injury, et cetera.

我想我可能在之前的播客节目中提到过这一点，但研究表明，至少对于表现而言，下午锻炼在避免受伤等方面可能会更好。

But in terms of rising body temperatures and matching body temperature to mental alertness, et cetera, it's pretty clear that exercising early in the day not only biases us towards waking up earlier, but that it also triggers the release of things like epinephrine and other neuromodulators that lend itself to a situation where we have heightened levels of arousal and mental acuity in the late morning and even into the afternoon.

但就体温升高以及体温与精神警觉性的匹配等而言，很明显，清晨锻炼不仅会让我们早起，而且还会引发肾上腺素和其他神经调节剂等物质的释放，从而导致我们在上午晚些时候甚至下午的觉醒和精神敏锐度水平提高。

Andrew Huberman:

安德鲁·休伯曼：

Now this can be very good because if you want to restrict most of your focused learning to the early part of the day, exercising early in the day does set a neurochemical context, or milieu, for Go.

现在这可能非常好，因为如果你想将大部分集中学习限制在一天的早些时候，那么在一天的早些时候锻炼确实可以为围棋设定一个神经化学背景或环境。

It tends to trigger activation of the Go pathway.

它往往会触发 Go 通路的激活。

And so for those of you like myself who have a hard time kind of engaging and getting into action early in the day, early morning exercise within an hour of waking, and certainly no later than three hours after waking, will give you, quote-unquote, "more energy" throughout the day.

因此，对于像我这样在一天中很难参与和开始行动的人来说，在起床后一小时内进行晨间锻炼，当然最晚在起床后三个小时内，会给你一整天“更多的能量”。

It will make you feel more biased for action.

它会让你感觉对行动更有偏见。

You won't feel as lethargic.

你不会感到那么昏昏欲睡。

Andrew Huberman:

安德鲁·休伯曼：

So in kind of reviewing what I've set up until now, I do the morning light thing.

因此，为了回顾到目前为止我所设置的内容，我做了晨光的事情。

I delay my caffeine two hours after waking.

我在起床后两个小时推迟摄入咖啡因。

And then I generally try and get exercise in the first hour or ideally within the first three hours of waking up.

然后我通常会尝试在起床后的第一个小时内进行锻炼，或者最好是在起床后的前三个小时内进行锻炼。

And then I'll move into a focused learning bout.

然后我将进入集中学习阶段。

Now, some of you wrote to me and said, "If I exercise early in the day, then I feel a crash afterwards." If that exercise is very, very intense — so you're depleting all your glycogen; so you're doing heavy deadlifts, et cetera — chances are after you eat you will start to feel a crash.

现在，你们中的一些人写信给我说：“如果我在一天中早些时候锻炼，那么之后我就会感到崩溃。”如果这项运动非常非常激烈，那么您就会耗尽所有的糖原；所以你正在做大重量的硬拉，等等——吃完饭后你很可能会开始感到崩溃。

So this relates to timing of nutrition, and just as a general rule of thumb, fasted states and low carbohydrate states — I'm not talking about a keto diet round the clock or all week — but fasted states and low carbohydrate states lend themselves to alertness.

因此，这与营养的时间有关，就像一般的经验法则一样，禁食状态和低碳水化合物状态——我不是在谈论全天候或整周的酮饮食——但禁食状态和低碳水化合物状态有助于保持警觉。

And that's because carbohydrates are rich in tryptophan and they tend to lend themselves to sleepiness.

这是因为碳水化合物富含色氨酸，它们容易让人昏昏欲睡。

Andrew Huberman:

安德鲁·休伯曼：

Of course, ingesting large amounts of any kind of food, any substance that fills your gut will divert blood to your gut.

当然，摄入大量任何种类的食物、任何填充肠道的物质都会将血液转移到肠道。

So if you eat a lot of food, regardless of whether or not it's a lot of carbohydrate or not, you're going to generally feel more sleepy.

因此，如果你吃了很多食物，无论是否含有大量碳水化合物，你通常都会感到更困。

Now, many people, including everyone, use food to modulate their levels of autonomic arousal.

现在，许多人，包括每个人，都使用食物来调节自主神经的兴奋水平。

And typically eating shifts us more towards a state of calm, and fasting shifts us more toward a state of alertness.

通常，饮食会让我们更加平静，而禁食会让我们更加警觉。

And these are hardwired circuits that relate to the need and desire to find food, which requires action.

这些是与寻找食物的需要和欲望相关的硬连线电路，这需要采取行动。

Or the so-called rest-and-digest system, which it diverts our resources and our energy towards digestion.

或者所谓的休息和消化系统，它将我们的资源和能量转移到消化上。

It makes us feel calm.

它让我们感到平静。

Andrew Huberman:

安德鲁·休伯曼：

So I personally rely on water, maté and black coffee first thing in the day in order to exercise and get into the first round of work.

所以我个人每天第一件事就是靠水、马黛茶和黑咖啡来锻炼身体并进入第一轮工作。

If I find that I'm too alert, then I generally will tend to eat and kind of bring down my level of alertness and will continue working.

如果我发现自己过于警觉，那么我通常会倾向于吃东西并降低我的警觉程度并继续工作。

Now, this isn't a strict thing, and since people ask me what I do, and I'm not dictating that people follow it exactly of course, or even generally, but I'll just tell you what I do.

现在，这不是一件严格的事情，因为人们问我做什么，我当然不会规定人们完全遵循它，甚至一般也不遵循它，但我只是告诉你我做什么。

It is possible if you're drinking black coffee or maté, and you're ingesting a lot of water, that you're going to dehydrate yourself somewhat because of excretion of sodium.

如果您喝黑咖啡或马黛茶，并且摄入大量水，则可能会因为钠的排泄而导致脱水。

Provided you don't have hypertension, salt is a really good thing.

如果你没有高血压，盐确实是个好东西。

A lot of people think that they're low on blood sugar because they're shaky and they can't think or they have a headache when actually they're low on sodium.

许多人认为自己血糖低是因为他们摇摇欲坠、无法思考或头痛，而实际上他们的钠含量很低。

And especially if you're drinking a lot of caffeine.

尤其是当你喝了很多咖啡因的时候。

Andrew Huberman:

安德鲁·休伯曼：

So I'm a big believer in salt, so I drink salt water first thing in the morning because I drink black coffee, and that keeps my levels of alertness really good.

所以我是盐的忠实信徒，所以我早上第一件事就是喝盐水，因为我喝黑咖啡，这让我的警觉性非常好。

I always thought that I had messed up blood sugar, I had shaky hands, and I didn't know what was going on.

我一直以为是我血糖搞乱了，手抖，不知道怎么回事。

I'd drink a little bit of coffee and feel too amped up, and turns out that it was a sodium issue.

我喝了一点咖啡就感觉太兴奋了，结果发现这是钠的问题。

And if I just drank water with a little bit of sea salt or even just general, typical table salt, then I felt rock solid in terms of my blood sugar.

如果我只喝加一点海盐的水，甚至只是普通的、典型的食盐，那么我的血糖就感觉坚如磐石。

Now again, I'm not a physician, I'm a professor, so I don't prescribe anything, but I profess lots of things.

再说一遍，我不是医生，我是教授，所以我不开任何处方，但我承认很多事情。

So I don't want people who have diabetes or blood sugar issues to go off the rails.

所以我不希望患有糖尿病或血糖问题的人出轨。

You're responsible for your health, not me.

你要对自己的健康负责，而不是我。

Andrew Huberman:

安德鲁·休伯曼：

But it's an interesting parameter to think about and experiment with provided that your doctor says it's okay because I think a lot of people probably ingest too much sodium, but a lot of people might be sodium deficient, in particular, the people that are fasting.

但这是一个值得思考和实验的有趣参数，只要你的医生说没关系，因为我认为很多人可能摄入了过多的钠，但很多人可能缺钠，尤其是禁食的人。

I typically eat my first meal right around midday, whether or not I've exercised or not.

我通常在中午左右吃第一顿饭，无论我是否锻炼过。

And the food content there is actually quite important to me.

那里的食物含量实际上对我来说相当重要。

I don't know why this is, I don't have a scientific mechanism for this, but if I eat hot food for lunch, I get sleepy after lunch.

我不知道为什么会这样，我没有科学的机制，但是如果我午餐吃热食，我会在午餐后犯困。

So I generally don't eat hot food for lunch.

所以我午餐一般不吃太热的食物。

I might have a little bit of soup or something like that, but in general I rely on a low-carbohydrate meal.

我可能会喝一点汤或类似的东西，但总的来说我依赖低碳水化合物的食物。

I'll eat meat or salad, or some variation of that, and nuts and fats and things like that because of the choline content for focus.

我会吃肉或沙拉，或者它们的一些变种，还有坚果和脂肪之类的东西，因为胆碱含量可以集中注意力。

Andrew Huberman:

安德鲁·休伯曼：

Because the protein's good, in my belief, and because I believe in eating fruits and vegetables, I do that, too.

因为我相信蛋白质很好，而且因为我相信吃水果和蔬菜，所以我也这样做。

If I've exercised very hard early in the day, I do ingest starches like oatmeal or rice and fruit and things like that.

如果我一大早锻炼得很辛苦，我就会摄入淀粉类食物，比如燕麦片、大米和水果之类的东西。

Now why am I telling you all this?

现在我为什么要告诉你这一切？

Because hundreds, if not a thousand people ask me, is fasting good for focus?

因为数百人（如果不是一千人）问我，禁食有助于集中注意力吗？

And indeed fasting will increase alertness, but if you're so hungry or preoccupied with food that you can't focus, well then it's not going to be good for learning.

禁食确实会提高警觉性，但如果你太饿或全神贯注于食物而无法集中注意力，那么它就不利于学习。

It's only going to be good for agitation.

这只会有利于激动。

Now I'm just going to continue to march through my day.

现在我要继续度过我的一天。

And this is of course, what I experience.

这当然是我的经历。

Some people are quite different, but what I find is around 2:00 or 3:00 p.m.

有些人的情况截然不同，但我发现下午 2:00 或 3:00 左右。

I start getting a little groggy, a little bit sleepy.

我开始变得有点昏昏沉沉，有点困。

Andrew Huberman:

安德鲁·休伯曼：

I will tend to shift my work from work that requires a lot of duration, path outcome, really careful analysis, and activation of the No-Go pathway — meaning I'm trying to suppress the impulse to look at my phone or answer email or do other things.

我倾向于将我的工作从需要大量持续时间、路径结果、非常仔细的分析和激活“不走”路径的工作中转移——这意味着我试图抑制看手机、回复电子邮件或做其他事情的冲动。

This is why I haven't emailed you back until 3:00 in the afternoon, by the way, or responded to your text messages, whoever you are out there.

顺便说一句，这就是为什么我直到下午 3:00 才给您回复电子邮件，或者回复您的短信，无论您是谁。

Around early afternoon, I find I can do kind of typical more mundane tasks because those tasks are, require less cognitive load, and they can be done more or less in and out of sequence.

下午早些时候，我发现我可以做一些典型的更平凡的任务，因为这些任务需要较少的认知负荷，并且它们或多或少可以按顺序或不按顺序完成。

I can answer a couple email here, maybe answer that email there.

我可以在这里回复几封电子邮件，也可以在那里回复那封电子邮件。

I don't have to do it in pure linear fashion.

我不必以纯线性的方式做到这一点。

Any kind of linear work or learning work is going to take a lot of focus.

任何类型的线性工作或学习工作都需要大量的注意力。

Andrew Huberman:

安德鲁·休伯曼：

And then typically around 4:00 p.m.

然后通常是下午 4:00 左右。

or so, I do two things, sometimes a little earlier, sometimes a little layer, but I do two things.

左右，我做两件事，有时早一点，有时层一点，但我做两件事。

One is I make sure I hydrate because if you're exercising and you're eating, you need to digest that food, et cetera.

一是我确保补充水分，因为如果你在锻炼并且在吃饭，你需要消化食物等等。

I make sure I hydrate, so I drink water.

我确保补充水分，所以我喝水。

I try and refrain from drinking coffee in the afternoon.

我尽量避免在下午喝咖啡。

This is a new thing for me.

这对我来说是一个新事物。

I sometimes do it, but I try and refrain from that.

我有时会这样做，但我会尽量避免这样做。

And then I always do a non-sleep deep rest protocol sometime in the afternoon.

然后我总是在下午的某个时间进行非睡眠深度休息。

This is sometimes a 10-minute yoga nidra-type protocol or a 30-minute yoga nidra-type protocol.

有时是 10 分钟的瑜伽休息类型方案或 30 分钟的瑜伽休息类型方案。

These are protocols that I have no relationship to, no business relationship to whatsoever.

这些协议与我没有任何关系，也没有任何业务关系。

I've been doing them for years now.

我已经这样做很多年了。

They involve listening to a script; we'll provide the links again, although we've provided them before.

它们涉及听剧本；我们将再次提供链接，尽管我们之前已经提供过。

Andrew Huberman:

安德鲁·休伯曼：

Or I'll do a hypnosis protocol from Reveri Health, which is my colleague David Spiegel's website that has these free hypnosis apps or scripts that you can listen to.

或者我会从 Reveri Health 做一个催眠协议，这是我同事 David Spiegel 的网站，上面有这些免费的催眠应用程序或脚本，你可以听。

And those take me into a state of really deep rest sometimes.

有时这些会让我进入真正深度休息的状态。

So much so that I fall asleep, and I always set an alarm so that I don't sleep for longer than 90 minutes.

以至于我睡着了，我总是设置闹钟，这样我的睡眠时间不会超过90分钟。

But typically this goes for about 30 minutes.

但通常这会持续大约 30 分钟。

And I do that because for me, by about 4:30 in the afternoon, I'm capable of doing basically nothing.

我这样做是因为对我来说，到下午 4:30 左右，我基本上什么都不做。

I'm just a complete Costello.

我只是一个彻头彻尾的科斯特洛。

I can't think, I can't do, I can't respond to email.

我无法思考，我无法做，我无法回复电子邮件。

I've just completely troughed my ability to function.

我刚刚完全耗尽了我的运作能力。

I personally find it a mistake to, at that point, down a double espresso and charge really hard.

我个人认为，此时喝下双份浓缩咖啡并非常努力地充电是错误的。

It just doesn't work for me.

这对我来说不起作用。

I end up really disrupting my sleep schedule.

我最终真的打乱了我的睡眠时间表。

I end up disrupting a lot of different things.

我最终破坏了很多不同的事情。

Andrew Huberman:

安德鲁·休伯曼：

So for me, I do the non-sleep deep rest protocol.

所以对我来说，我会进行非睡眠深度休息方案。

It really helps me later when I need to fall asleep.

当我以后需要入睡时，它确实对我有帮助。

It helps with all sorts of things, as I mentioned before, but I usually emerge from that a little groggy or feeling like I have another whole day, second wind.

正如我之前提到的，它对处理各种各样的事情都有帮助，但我通常会感到有点昏昏沉沉，或者感觉又一整天，恢复了活力。

I could just work, work, work, work, work.

我可以只是工作、工作、工作、工作、工作。

And then I'll do a second bout of learning.

然后我会进行第二轮学习。

I'll do some sort of work that either involves linear analysis of something, so maybe numerical work or I'm trying to learn something.

我会做一些涉及某些东西的线性分析的工作，所以也许是数值工作，或者我正在尝试学习一些东西。

I generally try and really use those bouts of 90-minute focused energy after the non-sleep deep rest.

我通常会在非睡眠深度休息后尝试并真正利用 90 分钟的集中能量。

And as I mentioned in previous episodes, there's a lot of evidence that these non-sleep deep rest protocols can enhance and accelerate plasticity the most.

正如我在前几集中提到的，有大量证据表明这些非睡眠深度休息方案可以最大程度地增强和加速可塑性。

Andrew Huberman:

安德鲁·休伯曼：

I think recent and striking one is the study that we referenced last time in the caption notes was the Cell Press article — Cell Reports, great journal — was showing that these 20-minute kind of shallow naps and non-sleep deep rest can facilitate sensory motor learning.

我认为最近最引人注目的一项研究是我们上次在说明文字中引用的 Cell Press 文章——《Cell Reports》，很棒的期刊——表明这些 20 分钟的浅睡和非睡眠深度休息可以促进感觉运动学习。

So then I'll go into another learning bout that's caffeine free.

那么我将进行另一场不含咖啡因的学习比赛。

This learning bout is very different than the morning one.

这次学习活动与早上的学习活动非常不同。

This is a work bout or learning bout that's more in the clear common focus regime because I've come out of this non-sleep deep rest.

这是一场工作或学习的比赛，更多的是在明确的共同焦点制度中，因为我已经摆脱了这种非睡眠深度休息。

I'm not ingesting caffeine because I want to make sure that I can sleep later that night really well.

我没有摄入咖啡因，因为我想确保那天晚上我能睡得很好。

And this tends to be more when I do creative-type work.

当我从事创造性工作时，这种情况往往会更多。

Andrew Huberman:

安德鲁·休伯曼：

Now creativity is a topic that we're going to spend the entire month on coming up soon.

现在，创造力是我们将花费整整一个月的时间来讨论的一个话题。

But creativity is a very interesting state of mind in which we are taking existing elements, things that we already know, and rearranging them in ways that are novel.

但创造力是一种非常有趣的心态，在这种状态下，我们采用现有的元素、我们已知的事物，并以新颖的方式重新排列它们。

I'd say, well duh, that's what creativity is.

我想说，嗯，这就是创造力。

But creativity has two parts.

但创造力有两个部分。

It has a creative discovery mode, where you're kind of shuffling things around in a very relaxed way and kind of being playful or exploring different configurations.

它有一个创造性的发现模式，你可以以一种非常轻松的方式洗牌，并且可以玩耍或探索不同的配置。

And then creativity also has an absolutely linear implementation mode in which you take the idea or the design you've come up with and you create something very robust and concrete.

然后创造力也有一种绝对线性的实施模式，在这种模式中，你采用你提出的想法或设计，然后创造出非常强大和具体的东西。

Andrew Huberman:

安德鲁·休伯曼：

And so creativity is really a two-part thing.

所以创造力实际上是由两部分组成的。

And the first part of actively exploring different configurations — sometimes in a playful way, sometimes in a way that's almost random and just kind of exploring — that state is definitely facilitated by being relaxed and almost sleepy.

积极探索不同配置的第一部分——有时以一种有趣的方式，有时以一种几乎随机且只是探索的方式——这种状态肯定是通过放松和几乎昏昏欲睡来促进的。

That is not a state that I personally can access very well early in the day.

我个人在一大早就无法很好地进入这种状态。

I've tried to access it coming out of sleep because one would say, "Well, you're still sleepy early in the day," and it just doesn't work.

我尝试在睡醒后访问它，因为有人会说，“好吧，你一大早就还困”，但它就是行不通。

Most of what I write down, most of what I do is complete garbage.

我写下的大部分内容、我所做的大部分内容都是垃圾。

And so what I found is there's this block in the afternoon of about 90 minutes where I can do creative type writing or creative type imagination of scientific ideas or experiments we might want to do.

所以我发现下午有大约 90 分钟的时间，我可以对我们可能想做的科学想法或实验进行创造性写作或创造性想象。

Andrew Huberman:

安德鲁·休伯曼：

Science might not seem like a creative endeavor to many of you, but it is.

对于你们许多人来说，科学可能不像是一项创造性的努力，但它确实如此。

It has a lot of imagining what if this or we could combine that and thinking of novel concepts or ways of arranging things.

它有很多想象，如果这个或我们可以将它结合起来，并思考新颖的概念或安排事物的方式。

So when you find yourself in that kind of clear, calm and focused mode, creative works tend to come about very well in those regimes.

因此，当你发现自己处于那种清晰、平静和专注的模式时，创造性的作品往往会在这种状态下很好地产生。

Now I know that a lot of people out there rely on substances to access creative states.

现在我知道很多人依靠物质来进入创造性状态。

I'm not a marijuana user; it's just not the drug for me for a variety of reasons.

我不是大麻使用者；由于多种原因，它不适合我。

I'm not a drinker; it's not the substance for me for a variety of reasons.

我不喝酒；由于多种原因，这对我来说并不重要。

I'm not a cop; I'm not out here to tell people what they should do or shouldn't do.

我不是警察；我来这里不是为了告诉人们应该做什么或不应该做什么。

Andrew Huberman:

安德鲁·休伯曼：

The problem with using substances to access creativity is that generally the substances that relax people will allow them to get into that creative brainstorming mode but not so good at the linear implementation mode.

使用物质来获得创造力的问题在于，一般来说，让人放松的物质会让他们进入创造性的头脑风暴模式，但不太擅长线性实施模式。

The other day I was remarking with a friend that there's some ads, some advertisements that I've seen over the years that are just incredible.

有一天，我和一位朋友说，有一些广告，我多年来看到的一些广告真是令人难以置信。

I'll just tell you what they are so it's not cryptic or anything.

我只是告诉你它们是什么，所以它并不神秘或任何东西。

I'm revealing my taste here.

我在这里透露一下我的品味。

There's a particular perfume ad that Spike Jonze made that is just amazing.

斯派克·琼斯 (Spike Jonze) 制作了一个特别令人惊叹的香水广告。

I'll put a link to it because it's just so cool, and it has an...I don't want to give away the end, but it has a feature of it that is particularly interesting to me as a neuroscientist.

我会放一个链接，因为它太酷了，而且它有一个……我不想透露结局，但它有一个功能，对我作为一名神经科学家来说特别有趣。

And it was so cool.

太酷了。

Andrew Huberman:

安德鲁·休伯曼：

I grew up in the skateboarding thing; I knew a little bit about Spike's movies and skateboarding, and he's, of course, made a lot of very impressive popular movies as well, full-length features.

我是在滑板运动中长大的；我对斯派克的电影和滑板运动有所了解，当然，他也制作了许多令人印象深刻的流行电影和长片。

I don't know him personally so this isn't a plug — not that he needs my endorsement for anything at all.

我个人并不认识他，所以这不是一个插件——并不是说他做任何事情都需要我的认可。

But the amazing thing about this advertisement is it's a collection of things that you would never really think would be combined.

但这个广告的神奇之处在于它是你永远不会真正想到的东西的集合。

And it involves different speeds of motion and all sorts of effects.

它涉及不同的运动速度和各种效果。

I mean it's like a real classic Spike Jonze kind of delivery.

我的意思是，这就像真正经典的 Spike Jonze 那样的演讲。

But what's incredible is when you think about not just the fact that someone had to imagine that, but to actually implement the steps in order to create that, when you see this you'll realize that was a ton of work.

但令人难以置信的是，当你不仅考虑到有人必须想象这一事实，而且考虑到实际实施步骤以创建它时，当你看到这一点时，你会意识到这是一项大量的工作。

You can't just put that together randomly.

你不能随意把它们放在一起。

Andrew Huberman:

安德鲁·休伯曼：

And so a lot of people, not Spike clearly, but a lot of people who have an incredible mind for ideas and novel arrangements of things, they are great at accessing that state but not so good at accessing the implementation state.

所以很多人，显然不是斯派克，而是很多对事物的想法和新颖的安排有着令人难以置信的头脑的人，他们很擅长访问该状态，但不太擅长访问实现状态。

And then it's also true that a lot of people, and some who tend to fall on what we would call the, kind of, more Asperger's or autism end of the spectrum, are very good at linear implementation.

而且，确实有很多人，以及一些倾向于我们所说的阿斯伯格症或自闭症谱系末端的人，都非常擅长线性实现。

Now, I'm not talking about all forms of autism, of course.

当然，我并不是在谈论所有形式的自闭症。

I'm sensitive to the fact that there are many forms on the spectrum.

我对这个谱系中有多种形式这一事实很敏感。

But some people are very good at linear implementation, and that's a separate state from a creative states.

但有些人非常擅长线性实施，这是与创造性状态不同的状态。

Andrew Huberman:

安德鲁·休伯曼：

So that afternoon block is when I try and access the freer kind of looser mindset that's associated with the fatigue that comes later in the afternoon.

因此，下午的时间段是我尝试获得更自由、更宽松的心态的时候，这种心态与下午晚些时候出现的疲劳有关。

And for some of you, that state that favors creativity and creative learning might be better in the morning.

对于你们中的一些人来说，有利于创造力和创造性学习的状态在早上可能会更好。

I don't know, you're going to have to decide.

我不知道，你必须做出决定。

For some of you, you're going to be late shifted, some of you're going to be morning shifted.

对于你们中的一些人来说，你们会晚班，有些人会早班。

But where we have alertness, generally we are good at linear implementation, we're good at activating the No-Go pathway and suppressing action.

但在我们有警觉性的地方，通常我们擅长线性实施，我们擅长激活“不走”途径和抑制行动。

And we are good at pursuing particular goals and strategy implementation.

我们擅长追求特定目标和战略实施。

And where we tend to be more relaxed, and we tend to be almost in a kind of sleepy mode.

我们往往会更加放松，并且几乎处于一种昏昏欲睡的状态。

So for me, coming out of one of these non-sleep deep rest modes or sleep, that's when we tend to be better at novel configurations of existing elements, which is creativity.

所以对我来说，从这些非睡眠深度休息模式或睡眠中出来时，我们往往会更好地对现有元素进行新颖的配置，这就是创造力。

Andrew Huberman:

安德鲁·休伯曼：

And this brings about a question that I get all the time, which is what about psychedelics?

这带来了一个我一直被问到的问题，那就是迷幻药怎么样？

So I am going to talk to some experts on psychedelics.

所以我要和一些迷幻药方面的专家谈谈。

I hope to bring some of them in.

我希望能带一些进来。

Actually, speaking of people coming in or creatures coming in, a creature that's definitely not on psychedelics who doesn't need any is Costello, and he just arrived.

事实上，说到进来的人或进来的生物，科斯特洛绝对是一个不需要迷幻药的生物，他刚刚到来。

He seems to be in the sleepy state most all the time.

他似乎一直都处于昏昏欲睡的状态。

Hey buddy, how you doing?

嘿，伙计，你好吗？

You can come in.

你可以进来了。

Yeah, he's working on his 15th sleep deep rest episode of the day, which is generally followed by a 10-to-12-hour deep rest episodes almost exclusively comprised of REM.

是的，他正在进行当天的第 15 次睡眠深度休息，通常接下来是 10 到 12 小时的深度休息，几乎完全由快速眼动睡眠组成。

And I know this because his eyes are open because they're so droopy he can't close them all away, and his eyes are going like this, and he's going down for the count.

我知道这一点是因为他的眼睛睁着，因为他的眼睛太下垂了，他无法把它们全部闭上，他的眼睛就像这样，他正在倒下数数。

Yeah, nice and big yawn.

是的，哈欠好大。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so psychedelics.

好吧，所以迷幻药。

First of all, I want to be very clear, I am neither a proponent, nor am I somebody who rejects the potential role of psychedelics.

首先，我要明确的是，我既不是迷幻药的支持者，也不是拒绝迷幻药潜在作用的人。

I do however think that psychedelics can be particularly hazardous for people who have preexisting psychological issues and are not working with a board-certified psychiatrist or physician as well as for essentially all kids.

然而，我确实认为迷幻药对于那些已经存在心理问题并且没有与经过委员会认证的精神科医生或医生一起工作的人以及基本上所有的孩子来说尤其危险。

I think that the young brain is basically in its own psychedelic state just naturally.

我认为年轻的大脑基本上自然地处于自己的迷幻状态。

And all kidding aside, I think that the young brain is so subject to neuroplasticity that drugs like psychedelics, which are very powerful, can be detrimental to the developing brain.

不开玩笑了，我认为年轻的大脑非常容易受到神经可塑性的影响，以至于迷幻药等非常强大的药物可能对发育中的大脑有害。

That's just my stance.

这只是我的立场。

If anyone disagrees with me, I'd be happy to chat with you about it in a polite discourse.

如果有人不同意我的观点，我很乐意以礼貌的方式与您讨论。

I'll be happy to listen as well as tell you more of why I believe that based on the data.

我很乐意倾听并根据数据告诉您更多我相信这一点的原因。

Andrew Huberman:

安德鲁·休伯曼：

I'm mentioning psychedelics because many of you asked.

我提到迷幻药是因为你们很多人都问过。

Here's the deal with psychedelics, at least here's how they work.

这是迷幻药的情况，至少是它们的作用原理。

In a nutshell, psychedelics were thought to unleash sensory processing and to make it less filtered.

简而言之，迷幻药被认为可以释放感官处理并减少其过滤。

We have a lot of different inputs from our eyes, from our ears, from our nose, from our taste, et cetera, that they're coming in all the time in parallel.

我们从眼睛、耳朵、鼻子、味觉等等接收到许多不同的输入，它们始终并行地输入。

And we have mechanisms that suppress some of those and allow us to only focus on things that are happening visually.

我们有机制可以抑制其中一些，让我们只关注视觉上发生的事情。

Generally, we don't have synesthesias, unless some of us happen to have synesthesia.

一般来说，我们没有联觉，除非我们中的一些人碰巧有联觉。

We don't blend what we see with what we hear in a way that is confusing to us.

我们不会以一种令我们困惑的方式将所看到的与所听到的混合起来。

We know what's making sounds and we know what is a visual stimulus.

我们知道什么在发出声音，我们知道什么是视觉刺激。

Andrew Huberman:

安德鲁·休伯曼：

On psychedelics, people report being able to smell colors or to hear trees, et cetera.

服用迷幻药后，人们报告能够闻到颜色或听到树木的声音等等。

And that's because there's a lot of sensory blending.

那是因为有很多感官混合。

However, that's led to the misconception that sensory blending itself is a creative process.

然而，这导致了一种误解，认为感官混合本身就是一个创造性的过程。

There's nothing creative about sensory blending.

感官混合没有什么创意。

The essence of a creative process is that some novel configuration of elements, whether or not it's notes on a piano or whether or not it's words on a page, or whether or not it's numbers or whether or not it's movement, that some way in which those are configured in some new way, that the algorithm, the way in which they are configured makes sense to the observer.

创作过程的本质是某种新颖的元素配置，无论是钢琴上的音符还是页面上的文字，无论是数字还是运动，这些元素以某种新的方式配置，算法，它们的配置方式对观察者来说是有意义的。

And this is a key thing.

这是一个关键的事情。

Andrew Huberman:

安德鲁·休伯曼：

It seems to me that when people report their psychedelic experiences, it makes a lot more sense to the person who experiences it than to the observer.

在我看来，当人们报告他们的迷幻经历时，对经历者来说比对观察者来说更有意义。

And so creative works, by definition, are new ways of configuring things that lend themselves to a bigger or greater or deeper or novel understanding on the part of the observer.

因此，根据定义，创造性作品是配置事物的新方式，有助于观察者获得更大、更大、更深或新颖的理解。

And just sensory blending is not going to accomplish that.

仅仅感官混合并不能实现这一点。

Now it is true, and there's a great review in the journal Cell, excellent journal, about how psychedelics work.

现在这是真的，优秀的《细胞》杂志上有一篇关于致幻剂如何发挥作用的精彩评论。

And it turns out they don't just work by allowing for more sensory blending.

事实证明，它们的作用不仅仅在于允许更多的感官混合。

They do, because of the way that they activate certain serotonin receptors, et cetera, they do lend themselves to more lateral connectivity between different brain areas, more novel associations.

它们确实如此，因为它们激活某些血清素受体等的方式，它们确实有助于不同大脑区域之间更多的横向连接，更新颖的关联。

Andrew Huberman:

安德鲁·休伯曼：

So in principle, in principle, I should say, not necessarily in practice, but in principle, they do allow different areas of the brain, maybe even the two sides of the brain, to communicate more broadly than they would normally.

所以原则上，原则上，我应该说，不一定在实践中，但原则上，它们确实允许大脑的不同区域，甚至大脑的两侧，比正常情况下更广泛地进行交流。

So that has certain elements that speak to creativity, but it can't simply be the case that psychedelics are the portal to creativity.

因此，其中有某些与创造力有关的元素，但不能简单地认为迷幻药是创造力的门户。

Because creativity, as I mentioned before, involves not just novel associations and a breaking of kind of space/time rules.

因为正如我之前提到的，创造力不仅涉及新颖的联想和对空间/时间规则的打破。

It also involves reconfiguring things such that the new space/time rule that one comes up with is interesting, stimulating, and kind of, in many cases, delightful to the observer.

它还涉及重新配置事物，使得人们提出的新的空间/时间规则变得有趣、刺激，并且在许多情况下让观察者感到高兴。

Andrew Huberman:

安德鲁·休伯曼：

And that's why many claims that psychedelics open plasticity or they increase creativity — that's not sufficient for me personally.

这就是为什么许多人声称迷幻药可以开启可塑性或增加创造力——这对我个人来说还不够。

I'm curious about does it not just open the creative thinking process, this novel configuration process, but does it also lend itself to the implementation of creative works?

我很好奇它不仅开启了创造性思维过程，这种新颖的配置过程，而且还有助于创造性作品的实施吗？

And the answer is no. In most cases, it has nothing to do with creative implementation.

答案是否定的。在大多数情况下，它与创意实施无关。

Now, I think that there may come a time, and certainly there are clinical trials that are happening now, where psychedelics are leveraged toward particular clinical goals.

现在，我认为可能会有这样一个时刻，当然现在正在进行一些临床试验，利用迷幻药来实现特定的临床目标。

And I want to tip my hat to the work at Johns Hopkins that's happening now, which really lends itself to the idea, the early preliminary data and some of the papers that are coming out of there, really fantastic, showing that there may be some excellent roles for certain psychedelics in certain clinical context.

我想向约翰霍普金斯大学现在正在进行的工作致敬，这确实适合这个想法，早期的初步数据和一些论文，非常精彩，表明某些迷幻药在某些临床环境中可能发挥一些出色的作用。

Andrew Huberman:

安德鲁·休伯曼：

These are clinical studies done with a psychiatrist present that is authorized to do that that can help people through depression, trauma, et cetera.

这些是在有精神科医生在场的情况下进行的临床研究，该医生被授权可以帮助人们度过抑郁症、创伤等。

And we're going to spend a lot of time talking about that, including with some of those folks running those studies, so we can look forward to that.

我们将花很多时间讨论这个问题，包括与一些进行这些研究的人讨论，所以我们可以期待这一点。

So all of this is to say that no, I don't take psychedelics to access creative states.

所以所有这一切都是在说，不，我不会服用迷幻药来进入创造性状态。

That's not where I think the major role, the important role of psychedelics might show up if it's going to for humanity.

我认为这不是迷幻剂的主要作用，如果它对人类来说可能会发挥重要作用。

I think that it may have these important roles in the clinical context, provided it's done legally and safely.

我认为，只要合法且安全地进行，它可能在临床环境中发挥这些重要作用。

I think that the creative process being a two-stage process means that I am personally best served by having this period of nonlinear exploration of concepts.

我认为创作过程是一个两个阶段的过程，这意味着我个人最适合这段对概念的非线性探索的时期。

Whatever it is I happen to be working on in the afternoon.

不管是什么，我下午碰巧正在工作。

Andrew Huberman:

安德鲁·休伯曼：

But then I'll actually shelve that work; I'll just set it aside, and then I'll revisit it the next day or even the next day to see whether or not the work itself is ready for deliberate linear implementation, which I would want to do during one of these highly focused states.

但随后我实际上会搁置这项工作；我会把它放在一边，然后第二天甚至后天我会重新审视它，看看工作本身是否准备好进行深思熟虑的线性实施，这是我希望在这些高度集中的状态之一期间进行的。

So the long and short way of saying this is that when we're very alert, do linear type of operations.

因此，长话短说就是，当我们非常警觉时，进行线性类型的操作。

When we tend to be more sleepy and more relaxed, that's when creative works can first be conceived, but their implementation requires high levels of alertness.

当我们比较困倦、比较放松的时候，创意作品就可以首先构思出来，但其实施需要高度的警觉性。

Now, that gets us more to the kind of late afternoon, evening.

现在，这让我们更多地进入下午晚些时候、晚上。

Now I am, as I mentioned before, I'm a proponent of getting sunlight in the evening, as well.

现在，正如我之前提到的，我也支持在晚上接受阳光照射。

This is a critical thing that I have not mentioned before.

这是我之前没有提到过的一件关键的事情。

Here's how it works.

这是它的工作原理。

Andrew Huberman:

安德鲁·休伯曼：

Many people now have heard me say getting light early in day is important, but that will advance one's clock.

现在很多人都听我说过，早起天亮很重要，但这会提前人的时钟。

It'll make you want to get up earlier the next day.

这会让你第二天想早点起床。

By getting light in the evening it accomplishes two things for me.

通过在晚上获得光线，它为我完成了两件事。

First of all, it makes sure that I don't get up too early, that I'm not waking up at 3:00 or 4:00 in the morning because it's going to shift my clock.

首先，它确保我不会起得太早，确保我不会在凌晨 3:00 或 4:00 起床，因为这会改变我的时钟。

It's going to delay it a little bit, and so this is really important.

这会稍微延迟一点，所以这非常重要。

If you want to keep your schedule on a normal routine, on a regular 24-hour cycle, and not have your circadian rhythms of sleep and wakefulness drifting all over the place, and you want some predictability to how your mind is going to work in order to optimize learning and performance, well then you need to get morning light and evening light.

如果您想让自己的日程安排保持在正常的作息规律上，以 24 小时为周期，而不是让您的睡眠和觉醒的昼夜节律随处浮动，并且您希望能够预测您的思维如何运作，以优化学习和表现，那么您就需要获得早晨的光照和晚上的光照。

Andrew Huberman:

安德鲁·休伯曼：

The morning light is going to advance my clock, make my system want to get up earlier, and the evening light is going to delay my clock a little bit so that, on average, it kind of bookends my circadian mechanisms, and I'll basically want to go to sleep at more or less the same time each night and wake up more or less at the same time each morning.

早晨的光线会让我的生物钟提前，让我的系统想要早点起床，晚上的光线会让我的生物钟延迟一点，这样，平均而言，它会影响我的昼夜节律机制，我基本上会想要每晚或多或少在同一时间入睡，每天早上或多或少在同一时间醒来。

That's how it works, and that's a hardwired mechanism.

这就是它的工作原理，这是一个硬连线的机制。

That's not some subjective thing that I tell myself.

这不是我告诉自己的一些主观的事情。

That's a hardwired mechanism.

这是一个硬连线机制。

So that gets us to the evening.

这样我们就到了晚上。

And generally, in the evening I'll get that light by going outside or sometimes I'll do it by turning up artificial lights brightly, and then I'll start to dim them for the evening.

一般来说，晚上我会到外面去获得光线，有时我会把人造灯调亮，然后我会在晚上开始把它们调暗。

Because as I've mentioned many times before, and I'm not going to belabor the point, you want to minimize your light exposure, especially overhead bright light exposure, regardless of whether or it's blue light or not, in the evening from about 10:00 p.m.

因为正如我之前多次提到的，而且我不会再赘述这一点，您需要在晚上从晚上 10:00 左右到晚上 10:00 左右尽量减少光线照射，尤其是头顶上的强光照射，无论是否是蓝光。

to 4:00 a.m.

至凌晨 4:00

Andrew Huberman:

安德鲁·休伯曼：

Some of you asked, "Wait, I thought it was 11:00 p.m.

你们中的一些人问：“等等，我以为现在是晚上 11:00。

to 4:00 a.m." Well it is, but 10:00 p.m.

到凌晨 4:00”确实如此，但是晚上 10:00

to 4:00 a.m.

至凌晨 4:00

is even better.

甚至更好。

It's just that when I originally said 10:00 p.m.

只是当我最初说晚上 10:00 时

to 4:00 a.m., people are like, "That's impossible for most people to adhere to." So for me, it screens off, it's dim lights, and that's what favors falling asleep and a good night's sleep for me.

到凌晨 4:00，人们会说，“这对大多数人来说是不可能坚持的。”所以对我来说，它是屏蔽的，是昏暗的灯光，这对我来说有利于入睡和睡个好觉。

Since we were talking about food earlier, I'll just revisit a little bit of what I said before.

由于我们之前讨论过食物，所以我将回顾一下我之前说过的一些内容。

My evening meal tends to be more carbohydrate rich.

我的晚餐往往富含碳水化合物。

If I have proteins, it'll be like eggs, fish or chicken or something of that sort or no protein, and I eat high carbohydrates.

如果我有蛋白质，就会像鸡蛋、鱼或鸡肉或类似的东西，或者不含蛋白质，而且我吃高碳水化合物。

So I'm not one of these people that's keto or high meat only or anything like that.

所以我不是那些只吃酮或高肉或类似东西的人之一。

Remember fasting and low carbohydrate states facilitate alertness, carbohydrate-rich foods facilitate calmness and sleepiness.

请记住，禁食和低碳水化合物状态有助于提高警觉性，富含碳水化合物的食物有助于平静和困倦。

They stimulate the release of tryptophan and the transition to sleep.

它们刺激色氨酸的释放和向睡眠的过渡。

So that's why I do them late in the day.

这就是为什么我在当天晚些时候做这些事情。

Andrew Huberman:

安德鲁·休伯曼：

Also, if you've exercised early in the day, especially if it's weight-bearing exercise or — everything's weight-bearing exercise, I suppose, unless you're an astronaut and you're in space — but if you're early in the day exercising with weights or you're doing a long run or something, sooner or later you need to replenish glycogen.

另外，如果你在一天的早些时候进行了锻炼，特别是如果它是负重运动，或者——我想一切都是负重运动，除非你是一名宇航员并且你在太空中——但是如果你在一天的早些时候进行负重锻炼或者你正在进行长跑或其他什么活动，那么你迟早需要补充糖原。

And I realize that the ketonistas out there are going to say, "Well, gluconeogenesis will allow you to replenish glycogen, et cetera." I'm just going to call out the lie right now because I feel like doing it, and because I think it just hasn't been stated.

我意识到酮主义者会说，“好吧，糖异生可以让你补充糖原，等等。”我现在就想揭穿这个谎言，因为我想这么做，而且我认为这只是还没有被说出来。

Which is that not everybody, but a lot of the people that are proponents of high meat keto diets, fine.

这并不是每个人，但很多支持高肉酮饮食的人都很好。

That's fine if that's what they want to do.

如果那是他们想做的，那很好。

And as you recall, I do relatively ketogenic diet during the day to for alertness or fasting.

正如你所记得的，我在白天进行相对生酮饮食以保持警觉或禁食。

Andrew Huberman:

安德鲁·休伯曼：

But a lot of those people can replenish glycogen really well without ingesting carbohydrate, so-called gluconeogenesis and enhanced protein synthesis, because they are hormone enhanced.

但很多人可以在不摄入碳水化合物的情况下很好地补充糖原，即所谓的糖异生和增强的蛋白质合成，因为它们是激素增强的。

And it's just been around a while.

而且它已经存在了一段时间了。

I know what this looks like.

我知道这是什么样子的。

They're either thyroid enhanced or hormone enhanced and I don't pass any judgment.

它们要么是甲状腺增强，要么是激素增强，我不做任何判断。

But when you look at people who look amazing on keto and are able to have a lot of energy and replenish their glycogen on keto, they are, in many cases, not all, but in many cases they're hormone enhanced.

但是，当你看到那些在生酮饮食中看起来很神奇并且能够拥有大量能量并补充生酮糖原的人时，你会发现，在很多情况下，他们并不是全部，但在很多情况下，他们的激素得到了增强。

They're taking exogenous hormones that allow them to synthesize and repair muscle in ways that people who aren't taking those exogenous hormones can't.

他们服用外源激素，使他们能够以不服用外源激素的人无法做到的方式合成和修复肌肉。

Andrew Huberman:

安德鲁·休伯曼：

This is not just true of the men, by the way, this is also true of the women, and this is a whole discussion unto itself, probably not directly related to this month of the podcast.

这不仅适用于男性，顺便说一句，这也适用于女性，这本身就是一个完整的讨论，可能与本月的播客没有直接关系。

So I don't mind that people do this, but one problem is when people are following ketogenic diets all the way through to sleep and they have trouble with sleep or they're doing long bouts of fasting and they're having trouble falling asleep, that makes sense.

所以我不介意人们这样做，但一个问题是，当人们一直遵循生酮饮食直到入睡时，他们却难以入睡，或者他们长时间禁食而难以入睡，这是有道理的。

It's because their autonomic arousal is tilted towards epinephrine release, norepinephrine release and dopamine release.

这是因为他们的自主唤醒倾向于肾上腺素释放、去甲肾上腺素释放和多巴胺释放。

So they have a lot of energy, but they have a hard time calming down and getting into deep sleep.

所以他们精力充沛，但很难平静下来并进入深度睡眠。

I tend to achieve that state using carbohydrates, and it also replenishes glycogen.

我倾向于使用碳水化合物来达到这种状态，而且它还能补充糖原。

So again, I'm not trying to draw any fire, but if I do, I'd be happy to have a conversation about all that.

再说一次，我并不是想引起任何火灾，但如果我这样做，我很乐意就这一切进行对话。

Andrew Huberman:

安德鲁·休伯曼：

Again, no judgment, but I think that most people out there are not aware of some of the other variables.

再说一遍，没有判断力，但我认为大多数人都没有意识到其他一些变量。

Remember, good science is about isolating variables, and so oftentimes what we're seeing in social media is we're getting presented single variables and we're not seeing the full context of the other variables that are being manipulated.

请记住，好的科学是关于隔离变量的，所以我们在社交媒体中经常看到的是我们看到的是单个变量，而我们没有看到被操纵的其他变量的完整背景。

So I eat pasta and rice and vegetables and things like that in the evening.

所以我晚上吃意大利面、米饭、蔬菜之类的东西。

Also, I just find — maybe I'm becoming one of the last people that does that, although I hope not; I hope there are others out there like me — but from, all the literature speaks to the fact that carbohydrates not only do that, but they also help maintain healthy thyroid function, et cetera.

而且，我发现——也许我正在成为最后这样做的人之一，尽管我希望不是；我希望还有其他人像我一样——但是，所有文献都表明碳水化合物不仅能做到这一点，而且还有助于维持健康的甲状腺功能等等。

So that's my bias, that's what I do.

这就是我的偏见，这就是我所做的。

I do avoid caffeine and whatnot in the evening.

我晚上确实避免摄入咖啡因之类的东西。

Andrew Huberman:

安德鲁·休伯曼：

I do take supplements and I'll be happy at some point to put out the complete list of supplements that I put out, take out there.

我确实服用补充剂，并且我会很乐意在某个时候列出我推出的补充剂的完整列表，并在那里拿出来。

But in general, these are the core things that I do and they relate to a lot of the questions that you've been asking over time.

但总的来说，这些是我所做的核心事情，它们与您长期以来提出的许多问题相关。

The next pieces of scientific data that I'm going to describe is a very important piece of scientific data for the sake of understanding how to optimize your brain and access sleep.

我要描述的接下来的科学数据是非常重要的科学数据，可以帮助您了解如何优化大脑和获得睡眠。

It also can help and avoid a lot of anxiety issues.

它还可以帮助和避免很多焦虑问题。

And these relate to data from Charles Czeisler, doctor, he's an MD.

这些与 Charles Czeisler 医生的数据有关，他是一名医学博士。

Chuck Czeisler lab at Harvard Medical School.

哈佛医学院的 Chuck Czeisler 实验室。

He's run a sleep lab out of Harvard Medical School for a long time now, does very impressive work.

他在哈佛医学院经营睡眠实验室很长时间了，所做的工作非常令人印象深刻。

Andrew Huberman:

安德鲁·休伯曼：

And what he's shown is that the peak output of the circadian clock for wakefulness, in other words, the peak of our wakefulness and the suppression of the sleep signal, actually happens very late in the day.

他所展示的是，觉醒的生物钟输出的峰值，换句话说，我们的觉醒的峰值和睡眠信号的抑制，实际上发生在一天中很晚的时候。

So we have this trough of activity, and body temperature's lowest right before waking.

所以我们在醒来前有这个活动低谷，体温最低。

Then as we wake up, our body temperature goes up, and into the afternoon it continues to go up, up, and then it tends to fall in the evening and towards bedtime.

然后，当我们醒来时，我们的体温会上升，到下午它会继续上升，然后在晚上和就寝时间趋于下降。

But there's a brief blip of release of peptides and other substances from the sleep centers in the brain, and the suprachiasmatic nucleus.

但大脑睡眠中心和视交叉上核会短暂释放肽和其他物质。

The sleep center is this preoptic area that — if you want to look that up — this preoptic area not far from the circadian clock that signals the peak of alertness and wakefulness about an hour before bedtime.

睡眠中心就是这个视前区——如果你想查一下的话——这个视前区距离生物钟不远，标志着睡前一小时左右警觉和清醒的高峰。

And you'll say, whoa, that's really weird.

你会说，哇，这真的很奇怪。

Andrew Huberman:

安德鲁·休伯曼：

But a lot of people get into bed, they're ready to go to sleep, and they're wide awake, and they think this is an unnatural thing or there's something wrong with them.

但很多人上床准备睡觉时却完全清醒，他们认为这是不自然的事情或者他们有问题。

And actually it's not.

事实上并非如此。

This, it's believed — I don't know; again, I wasn't consulted the design phase — but this is, it's believed, is a signal that is helpful to human beings to start gathering up resources and securing themselves for a night's sleep during which we historically were very vulnerable to attack from other humans and from animals, and so forth.

人们相信这一点——我不知道；再说一次，我没有在设计阶段咨询过——但人们相信，这是一个有助于人类开始收集资源并确保自己过夜的信号，在这段时间里，我们在历史上很容易受到其他人类和动物等的攻击。

And so that desire to run around and clean the kitchen or organize things or just a general feeling of internal anxiety late in the evening, that's a natural blip that naturally passes after about 45 to 60 minutes.

因此，在深夜里想要跑来跑去、打扫厨房或整理东西的愿望，或者只是一种普遍的内心焦虑感，这是一个自然现象，大约 45 到 60 分钟后就会自然消失。

Andrew Huberman:

安德鲁·休伯曼：

Now that's often the time when people start stressing about the fact that they have something to do the next day, and they worry about not being able to sleep and it can cascade into a whole set of things.

现在，人们通常开始担心第二天有事情要做，他们担心无法入睡，这可能会引发一系列事情。

So another thing that I do throughout my day is I know that early day I'm going to be alert; afternoon, I'm going to be kind of sleepy.

因此，我一天中所做的另一件事是，我知道早上我会保持警惕；下午，我会有点困。

And then as the evening comes around, in addition to doing all the other things I'm doing, I anticipate a peak in alertness and activity and I don't worry about it.

然后，当晚上到来时，除了做我正在做的所有其他事情之外，我预计警觉性和活动会达到高峰，但我并不担心。

I use that perhaps to get organized for the next day.

我也许会用它来组织第二天的活动。

But basically I just go through, if I'm going to do anything, it's going to be very mundane task like cleaning or things that require almost zero effort.

但基本上我只是经历，如果我要做任何事情，那将是非常平凡的任务，例如清洁或几乎需要零努力的事情。

And that probably speaks to my cleaning abilities, too.

这可能也说明了我的清洁能力。

Andrew Huberman:

安德鲁·休伯曼：

But the fact of the matter is we don't just go drift off into sleep.

但事实是我们不会就这样进入睡眠状态。

There's this blip of alertness right before sleep that I hope just cognitively knowing about will be helpful to people.

睡前会有短暂的警觉，我希望从认知上了解这一点会对人们有所帮助。

And that raises yet another theme that I think is going to be very important, which is: physiological mechanisms like these, changes in alertness or using breathing tools, something we'll talk about in future episodes, to shift our levels of autonomic arousal, those are concrete biological phenomena.

这就提出了另一个我认为非常重要的主题，那就是：像这样的生理机制，警觉性的变化或使用呼吸工具，我们将在未来的剧集中讨论，以改变我们的自主唤醒水平，这些都是具体的生物现象。

So is fasting.

禁食也是如此。

Fasting will increase alertness that way.

这样禁食会提高警觉性。

So is caffeine.

咖啡因也是如此。

Not everybody is susceptible to caffeine to the same degree or others, but it's a physiological mechanism.

并非每个人都对咖啡因敏感，但这是一种生理机制。

We know the receptors, we know the ligands, as they're called, which bind to the receptors.

我们知道受体，也知道与受体结合的配体。

We know the mechanisms.

我们知道其中的机制。

They involve cortisol and epinephrine.

它们涉及皮质醇和肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

Those are the sorts of things that I personally try and leverage toward my learning and optimization of my brain and my activity.

这些是我个人尝试和利用的东西，用于我的学习和优化我的大脑和我的活动。

Doing physical activity early in the day, for instance, tends to give us a longer duration wake-up signal and tends to accelerate waking up early in the day.

例如，在一天早些时候进行体力活动往往会给我们带来更长持续时间的唤醒信号，并且往往会加速一天中的早起。

That's why working out late in the day can sometimes cause people to have trouble falling asleep.

这就是为什么在一天中晚些时候锻炼有时会导致人们难以入睡。

It will also phase delay you so that you want to wake up later the next day.

它还会阶段性延迟你，让你想在第二天晚些时候醒来。

It's not just because you're tired, it's because you shifted your clock with activity and temperature.

这不仅仅是因为您累了，还因为您的生物钟随着活动和温度的变化而改变。

Many people ask me about subjective tools for plasticity.

很多人问我关于可塑性的主观工具。

What about visualization?

可视化怎么样？

Can we just imagine doing a particular activity?

我们可以想象做一项特定的活动吗？

Will that help us get better at that activity?

这会帮助我们更好地完成这项活动吗？

Andrew Huberman:

安德鲁·休伯曼：

There's some evidence that visualization can do that, it's true.

有一些证据表明可视化可以做到这一点，这是事实。

But here's the important distinction, and here's why I personally don't do much deliberate visualization.

但这是重要的区别，也是我个人不做太多刻意可视化的原因。

First of all, I get my best ability, or achieve my best ability to visualize things when I'm in kind of a sleepy state.

首先，当我处于昏昏欲睡的状态时，我会获得最好的能力，或者说达到可视化事物的最佳能力。

I don't know why, but that's when I'm able to direct my brain towards internal visualization with my eyes closed.

我不知道为什么，但那时我就能闭上眼睛引导我的大脑进行内部想象。

And generally I fall asleep and I can't remember anything that I was thinking about before.

通常当我睡着的时候，我就记不起之前在想什么了。

Some people, and work that was done many years ago by Roger Shepard and by others — Roger was at Stanford, and other labs have done this too, of course — of rotating objects physically in their mind as a way of improving or looking at the speed of spatial calculations and so forth.

一些人，以及罗杰·谢泼德和其他人多年前所做的工作——罗杰在斯坦福大学，当然其他实验室也做了这件事——在他们的脑海中物理地旋转物体，作为提高或观察空间计算速度等的一种方式。

Andrew Huberman:

安德鲁·休伯曼：

Some people are very good at visualization.

有些人非常擅长可视化。

They can close their eyes and they can just see objects and rotate them deliberately, et cetera.

他们可以闭上眼睛，只能看到物体并故意旋转它们，等等。

A lot of people like me when we start doing that, our mind drifts too easily.

很多人像我一样，当我们开始这样做时，我们的思想太容易飘忽不定。

But I like to think I'm a reasonably focused person in the waking state.

但我喜欢认为我在清醒状态下是一个相当专注的人。

So visualization has...It's interesting because I think people are very attracted to the idea that they can just think about something and then get better at it that way.

所以可视化……这很有趣，因为我认为人们很容易被这样的想法所吸引：他们可以只考虑某件事，然后以这种方式做得更好。

And it's probably true if you can be very linear in the way that you visualize things.

如果你能够以非常线性的方式想象事物，那么这可能是真的。

So I want to repeat that, I think visualization does have certain power if you can remain very linear and deliberate and focused in the visualization.

所以我想重复一遍，我认为如果你能在可视化中保持非常线性、深思熟虑和专注的话，可视化确实具有一定的力量。

But many people like myself who are challenged with maintaining that linear focus with eyes closed and in visualization, they don't get much out of visualization.

但是，像我这样的许多人都面临闭着眼睛保持线性焦点的挑战，并且在可视化中，他们并没有从可视化中得到太多。

Andrew Huberman:

安德鲁·休伯曼：

And I think the data on performance really supports that.

我认为性能数据确实支持了这一点。

Now, there are examples where, for instance, people will injure one limb and then they will exercise the intact limb, or the noninjured limb rather, and they will visualize the opposite limb.

现在，有一些例子，例如，人们会伤害一侧肢体，然后他们会锻炼完整的肢体，或者更确切地说是未受伤的肢体，然后他们会想象另一侧的肢体。

Sometimes there's even the use of mirror boxes — so that let's say my left limb is injured, I'm maintaining activity with my right limb, but I'm using a mirror box so it looks like my left limb is working well.

有时甚至会使用镜盒——假设我的左肢受伤了，我用右肢保持活动，但我使用了镜盒，所以看起来我的左肢运转良好。

Yes, there's some top-down or feedback mechanisms that support the idea that the injured limb can rehabilitate more quickly, et cetera.

是的，有一些自上而下或反馈机制支持受伤肢体可以更快康复等观点。

But those are fairly elaborate schemes.

但这些都是相当复杂的计划。

I don't have mirror boxes around my house.

我家周围没有镜盒。

I think these are specialized circumstances.

我认为这些都是特殊情况。

They're a little bit like the examples that we see in the news where so-and-so has a stroke and then spontaneously speaks a new language.

它们有点像我们在新闻中看到的例子，某某中风，然后自发地说一种新语言。

Andrew Huberman:

安德鲁·休伯曼：

I don't know what the answer to that is.

我不知道答案是什么。

It shows that the brain has associated networks that are typically suppressed and those can be unleashed.

它表明大脑具有通常受到抑制的相关网络，而这些网络可以被释放。

But you certainly don't want to go out and give yourself a stroke deliberately to try and unmask some skill, because there's just no concrete way to go about that in a way that you could really know that you were going to offset the detrimental effects of the stroke.

但你当然不想故意出去中风，试图揭露一些技能，因为没有具体的方法可以让你真正知道你将抵消中风的有害影响。

In fact, I think it'd be a terrible idea.

事实上，我认为这是一个糟糕的主意。

So I think what I'm trying to describe is how a typical — I don't know if I'm typical or normal; I mean I've been told otherwise, is certainly not normal, but in terms of the way that I structure my day, I think that's normal.

所以我想我想描述的是一个典型的——我不知道我是典型的还是正常的；我的意思是我被告知不然，这当然不正常，但就我安排一天的方式而言，我认为这是正常的。

That's pretty normal.

这很正常。

I tend to wake up right around, I don't know, somewhere between 5:30 and 7:00 a.m.

我不知道，我倾向于在早上 5:30 到 7:00 之间的某个时间醒来。

depending on what I've been doing the night before.

取决于我前一天晚上做了什么。

Andrew Huberman:

安德鲁·休伯曼：

I tend to go to sleep somewhere around 10:30, 11:00.

我倾向于在 10:30、11:00 左右去某个地方睡觉。

I tend to have one bout in the morning where I can do really focused hard work and I can really activate the Go pathway while also activating the No-Go pathway so that I can really stay focused, but I rely on some tools.

我倾向于在早上进行一场比赛，在那里我可以真正专注地努力工作，我可以真正激活Go路径，同时也激活No-Go路径，这样我就可以真正保持专注，但我依赖一些工具。

I have a period in the afternoon where I get sleepy and kind of out of it like I think most people, and I tend to come out of that with recognizing the opportunity of that slightly sleepy state for creative work and for thinking about things in novel ways.

我在下午的一段时间里会感到困倦，就像我想的大多数人一样，我倾向于在摆脱这种困倦状态时认识到这种轻微困倦的状态是进行创造性工作和以新颖的方式思考事物的机会。

I get light a couple times a day; I eat low carb during the day, and I eat — I don't say high, but higher carb.

我一天能接受几次光照；我白天吃低碳水化合物，我吃的不是高碳水化合物，而是高碳水化合物。

I eat starches in the evening so in a way I can sleep.

我晚上吃淀粉类食物，这样我就可以睡觉了。

And then I really anticipate that late afternoon peak and alertness.

然后我真的很期待下午晚些时候的高峰和警觉性。

Excuse me, late night peak and alertness that many people confuse for insomnia or challenges when actually they're really quite normal in their circadian cycle.

抱歉，深夜高峰和警觉性让许多人误认为是失眠或挑战，而实际上他们的昼夜节律周期非常正常。

Andrew Huberman:

安德鲁·休伯曼：

And then I fall asleep.

然后我就睡着了。

And if all goes well, I stay asleep for four or five hours.

如果一切顺利的话，我会睡四五个小时。

Typically, it's three or four, and then I wake up.

通常是三四点，然后我就醒了。

I think I'm like most people, I wake up during the middle of the night.

我想我和大多数人一样，半夜醒来。

Now one thing that I don't think has been discussed a lot but that one of my colleagues at the Stanford Sleep Lab tells me is that every hour and a half or so we all wake up.

现在，我认为没有被广泛讨论的一件事是，斯坦福睡眠实验室的一位同事告诉我，每隔一个半小时左右，我们都会醒来。

Some of you even look around, believe it or not, and go right back to sleep, and you don't recognize it.

你们中的一些人甚至环顾四周，不管你信不信，然后就回去睡觉了，但你却认不出来了。

Waking up periodically during sleep is the norm.

睡眠期间定期醒来是常态。

It is not abnormal.

这并不异常。

I don't know why this hasn't been discussed more prominently.

我不知道为什么这个问题没有得到更突出的讨论。

I tend to wake up and if there's a bright light coming through the blinds or if there's some noise upstairs, or Costello is snoring particularly loud, I might get up.

我通常会醒来，如果有明亮的光线穿过百叶窗，或者楼上有噪音，或者科斯特洛打鼾特别大声，我可能会起床。

I might go use the restroom.

我可能会去洗手间。

I might pick up a book and read under low light or something and then I generally fall back asleep and wake up.

我可能会拿起一本书，在昏暗的灯光下阅读，然后我通常会重新入睡并醒来。

Typical time for me again, 5:30 to 7:00 a.m.

又是我的典型时间，早上 5:30 到 7:00。

in the morning.

早上。

Andrew Huberman:

安德鲁·休伯曼：

This waking up in the middle of the night thing, as I mentioned at the beginning of the podcast episode today, is not necessarily abnormal.

正如我在今天播客节目开头提到的，这种半夜醒来的事情并不一定是不正常的。

What it probably reflects is that the real time, meaning the time that I should go to sleep, is probably closer to eight o'clock.

它可能反映的是，真实时间，即我应该睡觉的时间，可能接近八点。

The word "midnight" was literally supposed to mean mid night.

“午夜”这个词的字面意思应该是午夜。

We, many, meaning all of us, were meant to go to sleep and wake up with the setting and the rising of the sun.

我们，很多人，意思是我们所有人，都注定要随着太阳的落下和升起而入睡并醒来。

And we know this because this beautiful study from University of Colorado, where they took people out into the wilderness to reset their circadian clocks, measured by way of melatonin and cortisol.

我们之所以知道这一点，是因为科罗拉多大学进行了一项精彩的研究，他们将人们带到荒野中，通过褪黑激素和皮质醇来测量他们的生物钟。

And they were completely out of whack from interacting with screens and staying up too late, et cetera.

他们因与屏幕互动和熬夜等而完全不正常。

And they basically had them view the sunrise and view the sunset each evening.

他们基本上让他们每天晚上观看日出和日落。

Andrew Huberman:

安德鲁·休伯曼：

And almost all of them, not all of those students, but all of them got onto a schedule where they naturally wanted to go to sleep at sunset and wake up around sunrise, or just before sunrise, even when they were brought back into a normal artificial-light setting.

几乎所有人，不是所有学生，但所有人都制定了一个时间表，他们自然希望在日落时入睡并在日出时或日出之前醒来，即使他们被带回到正常的人造光环境中。

So I think that's the natural pattern and we've just deviated from it with artificial lights.

所以我认为这是自然模式，我们只是用人造光偏离了它。

So waking up at 3:00 a.m.

于是凌晨 3:00 起床。

or 4:00 a.m.

或凌晨 4:00

doesn't necessarily mean that there's something screwed up about you.

并不一定意味着你有什么问题。

Or that you have anxiety or something, although you might.

或者你有焦虑什么的，尽管你可能会这样。

What it likely means is that you were supposed to go to bed much earlier.

这可能意味着你应该早点睡觉。

And because of this asymmetry in the autonomic nervous system where it's much easier for us to push and to delay our sleep time than it is to accelerate our wake up time.

由于自主神经系统的这种不对称性，我们更容易推动和推迟我们的睡眠时间，而不是加快我们的起床时间。

In other words, it's easier to stay up and hang out at the party even if you don't want to be there, than it is to wake up when you're exhausted and you're fast asleep.

换句话说，即使你不想参加聚会，熬夜出去玩也比在精疲力尽、熟睡时醒来更容易。

Andrew Huberman:

安德鲁·休伯曼：

Most people are pushing through into the late hours of the evening and night and going to bed much later than they naturally would want to.

大多数人都会熬夜到深夜，上床睡觉的时间比他们自然想要的要晚得多。

And so I personally don't want to go to bed at 8:00 p.m.

所以我个人不想在晚上 8:00 睡觉。

A lot of good things happen between 8:00 p.m.

晚上 8:00 到晚上 8:00 之间会发生很多好事。

and 11:00 p.m., and so I want to enjoy those, and I push through the evening hours.

晚上 11:00，所以我想享受这些，所以我会熬过晚上的时间。

But as a consequence, I'm running out of melatonin.

但结果是，我的褪黑素快用完了。

My melatonin release is basically subsided by about 3:00 or 4:00 a.m., and so it makes sense that I would wake up.

我的褪黑激素释放基本上在凌晨 3:00 或 4:00 左右减弱，所以我醒来是有道理的。

I don't take melatonin for reasons discussed in previous episodes.

由于前几集讨论的原因，我不服用褪黑激素。

I do rely on things like magnesium glycinate or magnesium threonate, things like theanine.

我确实依赖甘氨酸镁或苏糖酸镁之类的东西，比如茶氨酸。

I'm not saying any of you need to take those, that's just what I happen to take in order to facilitate my sleep, and it's been of great benefit to me.

我并不是说你们任何人都需要服用这些，这只是我为了促进睡眠而碰巧服用的，这对我有很大的好处。

Andrew Huberman:

安德鲁·休伯曼：

If I wake up in the middle of the night and I'm anxious for whatever reason, and my mind is looping, I have a couple rules.

如果我半夜醒来，无论出于什么原因感到焦虑，并且我的思绪在循环，我有一些规则。

One is I don't trust anything I think about when I wake up in the middle of the night, any of it.

一是我不相信半夜醒来时想到的任何事情。

Unless I've had a magnificent dream and I want to write it down — I'll do that every once in a while.

除非我有一个宏伟的梦想并且我想把它写下来——我会偶尔这样做。

Typically, when I go back and read it, it's not at all magnificent.

通常，当我回去阅读它时，它一点也不精彩。

I can't ever remember coming up with anything really fantastic in one of my dreams that stuck with me or that I implemented.

我不记得在我的一个梦想中提出过任何真正奇妙的事情，这些梦想一直困扰着我，或者我实现了。

I don't really trust the kind of thinking that happens in those wee hours of the circadian cycle for me.

我真的不相信我在昼夜节律周期的凌晨时分发生的那种想法。

There's just nothing either, for me, terribly creative or worth linear implementation at that time.

对我来说，当时也没有什么非常有创意或值得线性实施的东西。

Andrew Huberman:

安德鲁·休伯曼：

But one thing that has been very helpful is to sometimes do one of these non-sleep deep rest protocols as a way to go back into sleep.

但非常有帮助的一件事是，有时会进行其中一种非睡眠深度休息方案，作为重新进入睡眠的一种方式。

So a hypnosis app or some of the scripts by Michael Sealey that I've mentioned before.

所以我之前提到过催眠应用程序或迈克尔·西利（Michael Sealey）的一些脚本。

Or the Reveri Health or a yoga nidra protocol, those, for me, have been very useful at helping me turn off kind of looping thinking in the middle of the night and fall back asleep.

或者 Reveri Health 或瑜伽休息疗法，这些对我来说非常有用，可以帮助我在半夜停止循环思维并重新入睡。

Andrew Huberman:

安德鲁·休伯曼：

In reviewing my schedule for you, just as a context for how to implement certain types of tools for optimizing learning, realize that it gives the impression that there's a 90-minute bout of learning and work in the morning, and then a 90-minute bout of creative type work in the afternoon, and that's it.

在回顾我的日程安排时，就像如何实施某些类型的工具来优化学习的背景一样，要意识到它给人的印象是早上有 90 分钟的学习和工作，然后在下午有 90 分钟的创造性工作，仅此而已。

There are a lot of hours in between of course, and I just want to be very clear, those hours for me are occupied by pretty, not mundane tasks, but things that are kind of random.

当然，中间有很多时间，我只是想非常清楚，这些时间对我来说是被漂亮的、不是平凡的任务占用的，而是一些随机的事情。

Those are things like email or attending to Zoom meetings or meeting with colleagues and students and things of that sort.

这些是诸如电子邮件或参加 Zoom 会议或与同事和学生会面之类的事情。

I sometimes will read just for sake of my own enrichment.

有时我读书只是为了丰富自己。

I mentioned those two 90-minute bouts because those are the two 90-minute bouts where I'm trying to expand on the mental capacities that I already have.

我提到那两场 90 分钟的比赛是因为在这两场 90 分钟的比赛中我试图扩展我已有的心理能力。

They're really where I'm trying to stretch and grow what I'm able to do on a regular basis reflexively.

它们确实是我本能地尝试延伸和发展我能够定期做的事情的地方。

So I want to emphasize that.

所以我想强调这一点。

The whole day doesn't just consist of those two 90-minute bouts.

一整天不仅仅包括那两场 90 分钟的比赛。

That's not the way my schedule works, and that's not the way my lifestyle is arranged, which is fortunate because I enjoy all those other things as well.

这不是我的日程安排方式，也不是我的生活方式安排方式，这很幸运，因为我也喜欢所有其他事情。

Andrew Huberman:

安德鲁·休伯曼：

And so for many of you out there who are in school or have family demands or other demands, the key is to slot in those brain-optimization segments of about 90 minutes — one or two or maybe more per day.

因此，对于许多正在上学、有家庭需求或其他需求的人来说，关键是安排大约 90 分钟的大脑优化时间——每天一到两个甚至更多。

You're trying to slot those in wherever you can amidst your other obligations and things that you need to do.

你试图将这些安排在你的其他义务和你需要做的事情中。

But you want to do that in an intelligent way that's anchored to your biology.

但你想要以一种基于你的生物学的智能方式来做到这一点。

And then you want to do a number of things, which I've talked about today, in order to optimize those sessions to get the most out of them.

然后您需要做一些我今天谈到的事情，以优化这些会话以充分利用它们。

So as we round up, I acknowledge that, once again, I've covered a huge range of topics related to how to optimize learning and brain change and essentially mental performance.

因此，当我们总结时，我再次承认，我已经涵盖了与如何优化学习和大脑变化以及本质上的心理表现相关的大量主题。

And I've set that in the context of some biological mechanism like the basal ganglia, Go/No-Go pathways, the circadian autonomic system and some of the relationship between food and fasting and particular types of food in alertness or sleepiness.

我已经将其置于某些生物机制的背景下，例如基底神经节、Go/No-Go 通路、昼夜节律自主系统以及食物和禁食之间的一些关系以及警觉或困倦时特定类型的食物。

Andrew Huberman:

安德鲁·休伯曼：

How linear focus and strategy implementation is best served by high alert states, although not too alert.

高度警戒状态如何最好地服务于线性焦点和战略实施，尽管不是太警戒。

And how creative states, at least the first phase of creativity, which is the creative arrangement — kind of brainstorming stage — is supported by states of, kind of, relaxation or even slightly sleepy.

以及创造力的状态，至少是创造力的第一阶段，即创造性的安排——一种头脑风暴阶段——是如何得到放松甚至有点困倦的状态支持的。

But the creative implementation is a very linear and focused and deliberate process, much like the highly focused state that I described.

但创造性的实施是一个非常线性、专注和深思熟虑的过程，很像我描述的高度专注的状态。

I described how I do these things, just to give you a context.

我描述了我是如何做这些事情的，只是为了给你一个背景信息。

A lot of you ask for what I do in order to set it within a context, but by no means are these rigid times and ways of doing things.

你们中的很多人询问我所做的事情，以便将其置于特定的背景下，但这绝不是这些严格的时间和做事方式。

But I think it's fair to say that what I do has a circadian logic.

但我认为可以公平地说，我所做的事情有昼夜节律逻辑。

It also has grounding in biological mechanisms.

它还具有生物机制的基础。

They're very concrete, that we know the cells and mechanisms and neurotransmitters.

它们非常具体，我们知道细胞、机制和神经递质。

Andrew Huberman:

安德鲁·休伯曼：

And then some of them are a little bit headed out into what we would call kind of emerging, or I don't want to say cutting edge, but maybe front edge of what neuroscience is starting to understand about creativity, and so forth.

然后其中一些有点进入了我们所谓的新兴领域，或者我不想说前沿，但也许是神经科学开始理解创造力的前沿，等等。

Those are areas that are just now coming to some clarity, and there's certainly still a lot more work to do.

这些领域刚刚变得更加清晰，而且肯定还有很多工作要做。

A lot of different ways to arrange one's routine, but hopefully the tools and practices that I described will be useful to you.

有很多不同的方法来安排一个人的日常生活，但希望我描述的工具和实践对您有用。

I want to mention that a lot of people ask me about specific tools and practices.

我想提一下，很多人向我询问具体的工具和实践。

They ask me about Wim Hof Breathing, about ice spas — I've talked a little bit about ice spas before, I think, in cold exposure — about binaural beats and things of those sort.

他们问我关于 Wim Hof 呼吸法、关于冰水疗的事——我想，我之前曾谈过一些关于冰水疗的事，我想，是在寒冷的环境下——关于双耳节拍之类的事情。

Andrew Huberman:

安德鲁·休伯曼：

I think the way to look at any tool to modulate or measure the nervous system is ask whether or not it's going to move you up or down the state of autonomic arousal, whether or not it's going to make you more alert or more calm, more focused or less focused.

我认为看待任何调节或测量神经系统的工具的方法是问它是否会使你的自主唤醒状态上升或下降，是否会让你更加警觉或更加平静，更加专注或不那么专注。

That's kind of the two axes here is that we need to think about.

这就是我们需要考虑的两个轴。

Sometimes you want to be more alert than you are.

有时您希望比实际情况更加警惕。

And indeed things like cold showers, ice baths, super oxygenation, Wim Hof-type breathing will bring your level of alertness up.

事实上，冷水淋浴、冰浴、超氧合、维姆霍夫式呼吸等都会提高你的警觉程度。

There's some cautionary notes associated with each of those.

其中每一个都有一些相关的注意事项。

You need to read and understand those cautionary notes for yourself.

您需要自己阅读并理解这些注意事项。

Everybody's different, and some of those carry certain dangers under certain conditions.

每个人都是不同的，其中一些在某些条件下会带来某些危险。

Others have huge margins for safety.

其他人则有巨大的安全余地。

Andrew Huberman:

安德鲁·休伯曼：

An ice bath generally wakes you up.

冰浴通常可以让你清醒。

A warmer hot bath generally calms you down.

洗个热水澡通常会让你平静下来。

right?

正确的？

Binaural beats — there aren't a lot of data and quality peer-reviewed journals.

双耳节拍——没有大量数据和高质量的同行评审期刊。

I did put in the effort to go search it out.

我确实花了功夫去寻找它。

There are a few.

有几个。

Binaural beats, or listening to frequencies of sound that slightly differ or offset for the two ears.

双耳节拍，或聆听两只耳朵略有不同或偏移的声音频率。

It has been shown it can shift the brain into particular states.

研究表明它可以将大脑转变为特定的状态。

You'll notice today I didn't really talk about alpha or theta or gamma rhythms.

你会注意到今天我并没有真正谈论阿尔法或西塔或伽马节奏。

I personally, in reviewing the literature, I don't think it's fair to say that alpha states are great for X and theta states are great for Y.

就我个人而言，在回顾文献时，我认为说 alpha 状态对于 X 来说非常好，而 theta 状态对于 Y 来说非常好是不公平的。

And besides, most of us aren't walking around our homes and our workplaces geared up to EEG machines or with wires down below our skull, so we don't know when we're in those states anyway.

此外，我们大多数人都没有在家里和工作场所走来走去，没有配备脑电图机，也没有在头骨下方放置电线，所以我们不知道自己什么时候处于这些状态。

Andrew Huberman:

安德鲁·休伯曼：

I think the subjective reading of whether or not one is alert or calm and whether or not that alertness or calmness matches the goal or that thing that we're trying to achieve in terms of learning, including sleep, is the most valuable internal tool and recognition that we can all have.

我认为主观解读一个人是否警觉或冷静，以及这种警觉或冷静是否符合我们在学习（包括睡眠）方面试图实现的目标或目标，是我们所有人都可以拥有的最有价值的内部工具和认可。

In other words, if I want to be very alert and I need to be very alert and I'm exhausted, there might be tools that I should use to wake up.

换句话说，如果我想要非常警觉并且我需要非常警觉并且我已经精疲力尽，那么我可能应该使用一些工具来唤醒。

It might also speak to the fact that I might not have slept as well as I could have or should have the night before.

这也可能说明我前一天晚上可能没有睡得好或应该睡得好。

So it's really about a match between where we are on that autonomic arousal scale and what we're trying to achieve.

所以这实际上是关于我们在自主唤醒量表上的位置与我们想要实现的目标之间的匹配。

And indeed there are going to be a lot of tools, including supplements and other prescription drugs and things that can help move us along that autonomic continuum up toward more alertness or toward more calmness.

事实上，将会有很多工具，包括补充剂和其他处方药，以及可以帮助我们沿着自主连续体变得更加警觉或更加平静的东西。

Andrew Huberman:

安德鲁·休伯曼：

But ultimately it's about tailoring that alertness and calmness to the specific types of learning and activities that you are going to do and perform.

但最终还是要根据您将要进行和执行的特定类型的学习和活动来调整警觉性和冷静度。

And it's reciprocal, meaning some of those activities like exercise early in the day will increase your level of autonomic arousal and alertness.

这是相互的，这意味着其中一些活动（例如清晨锻炼）会提高您的自主唤醒和警觉水平。

Certain foods will tend to wake you up.

某些食物往往会唤醒您。

Certain foods will tend to make you more sleepy.

某些食物会让你更困。

And the volume of food and the timing of food is a factor also.

食物的量和食物的时间也是一个因素。

So it's a huge parameter space.

所以这是一个巨大的参数空间。

It's a huge set of variables, that impacts whether or not we're feeling well, performing well, learning great or not learning great.

这是一组巨大的变量，影响着我们是否感觉良好、表现良好、学习出色或学习不佳。

And the key thing is to become an observer of your own system and what works for you.

关键是成为你自己的系统和适合你的系统的观察者。

And to recognize that there are two bins of tools for optimizing learning and brain performance.

并认识到有两类工具可以优化学习和大脑表现。

Andrew Huberman:

安德鲁·休伯曼：

One are tools that are really anchored in biological mechanism, and we are certain of what those are, and I've talked about some of those.

一种是真正植根于生物机制的工具，我们确定它们是什么，我已经讨论过其中的一些。

The other are the more subjective tools.

其他是更主观的工具。

For some of you, visualization might work terrifically well.

对于你们中的一些人来说，可视化可能非常有效。

For some of you, one song might really wake you up because of the associations you have with it.

对于你们中的一些人来说，一首歌可能真的会唤醒您，因为您与它有关联。

And for me, it might repel me from the room because I don't like it or it might put me to sleep.

对我来说，它可能会让我远离房间，因为我不喜欢它，或者它可能会让我入睡。

But of course, volume is kind of a universal.

但当然，成交量是一个普遍现象。

Loud music tends to wake people up.

响亮的音乐往往会把人吵醒。

Soft music doesn't tend to wake them up quite as much.

轻柔的音乐不太能让他们醒来。

So part of today is really getting you to think about, in a scientific way, in a structured way, about the non-negotiable elements, which are that you're going to have a period of every 24-hour cycle when you tend to be more awake, and a period when you tend to be more asleep.

因此，今天的部分内容实际上是让您以科学的方式、结构化的方式思考不可商量的因素，即在每个 24 小时周期中，您将有一段时期比较清醒，也有一段时期比较容易入睡。

Andrew Huberman:

安德鲁·休伯曼：

And how to leverage those so you're not fighting an uphill battle to wake up when you actually would want to be and should be sleepy, and not trying to go to sleep when you are naturally going to be most awake.

以及如何利用这些，这样你就不会在你真正想睡并且应该困的时候醒来，也不会在你自然最清醒的时候试图入睡。

So a lot of it really anchors back to those core mechanisms of biology.

因此，其中很多内容确实可以追溯到生物学的核心机制。

And then you start layering on the different protocols of food and supplementation, et cetera.

然后你开始对不同的食物和补充剂方案进行分层，等等。

And I think it's important to recognize that some people are just more go, go, go, go, go — and no go.

我认为重要的是要认识到有些人只是不停地走、走、走、走、走——而不是走。

And some people are just calmer and have a harder time getting into action and an activity.

有些人只是比较冷静，很难采取行动和活动。

It's just the way that we're wired.

这就是我们的联系方式。

Some of us have autonomic nervous systems that are more geared towards parasympathetic calm states.

我们中的一些人的自主神经系统更适合副交感神经的平静状态。

Andrew Huberman:

安德鲁·休伯曼：

One of the reasons I love bulldogs, and not just my bulldog, is that they are very calm animals.

我喜欢斗牛犬（而不仅仅是我的斗牛犬）的原因之一是它们是非常冷静的动物。

In fact, they make no spontaneous movements unless there's something to respond to.

事实上，除非有什么需要回应，否则他们不会做出自发的动作。

And I find that incredibly relaxing.

我发现这令人难以置信的放松。

Other animals like pit bulls, who I also really like and enjoy, and other species, their tail's always wagging, and that they're always in a position to make a movement at any second, because they tend to ride at pretty high levels of autonomic arousal.

其他动物，比如斗牛犬，我也非常喜欢和喜欢，还有其他物种，它们的尾巴总是摇着，而且它们总是能够随时做出动作，因为它们往往处于相当高的自主唤醒水平。

They pop up really quickly when you say it's time to go for a walk.

当你说该出去散步时，它们很快就会出现。

Costello does it one limb a time, and sometimes he just goes back to sleep.

科斯特洛一次只做一只肢体，有时他会继续睡觉。

And so there are people like that, too.

所以也有这样的人。

And so you have to know where you are and what particular goals you're trying to pursue.

所以你必须知道你在哪里以及你正在努力追求什么特定目标。

Andrew Huberman:

安德鲁·休伯曼：

As a final closure to this, I want to emphasize that today, as always, I've strived to be accurate.

作为最后的结束，我想强调，今天我一如既往地努力做到准确。

I'm sure if I made mistakes, some of you will point it out and I appreciate that, and I'll post a correction if we agree that I indeed misspoke or miscited something.

我确信如果我犯了错误，你们中的一些人会指出来，我对此表示赞赏，如果我们同意我确实说错或误述了某些内容，我会进行更正。

But by no means was I exhaustive.

但我绝不是详尽无遗的。

I mean, I might have exhausted some of you, but the information wasn't exhaustive.

我的意思是，我可能已经让你们中的一些人筋疲力尽了，但信息并不详尽。

Meaning there's no way that I could cover all the ways in which we optimize, or can optimize learning and performance.

这意味着我无法涵盖我们优化或优化学习和绩效的所有方式。

I think we've touched on a number of them that I hope that you'll find value in and that you'll explore in your own lives.

我想我们已经讨论了其中的一些内容，我希望您能从中发现价值，并在自己的生活中进行探索。

We are continuing with this theme because that's what we do for this podcast.

我们将继续这个主题，因为这就是我们为此播客所做的。

We stay on one theme for an entire month.

我们整整一个月都专注于一个主题。

Andrew Huberman:

安德鲁·休伯曼：

For the next episode, we are going to explore two very essential aspects of neuroplasticity that actually relate to learning, which are pain — pain management — and neural regeneration.

在下一集中，我们将探讨神经可塑性的两个非常重要的方面，它们实际上与学习相关，即疼痛——疼痛管理——和神经再生。

And for those of you that don't have injuries or don't suffer from chronic pain, the discussion is still going to be a very important one because it's not just going to be about pain that you're trying to get rid of.

对于那些没有受伤或没有遭受慢性疼痛的人来说，讨论仍然是非常重要的，因为这不仅仅是关于你想要摆脱的疼痛。

It's also going to be about how certain sensory experiences within the pain network can become amplified, as well as how we can use top-down modulation.

它还将涉及如何放大疼痛网络中的某些感觉体验，以及我们如何使用自上而下的调制。

We can use our mind to suppress the pain response.

我们可以用我们的思想来抑制疼痛反应。

We're also going to talk about some of the hardwired mechanisms that are bottom up that exist in our periphery and our body to control pain.

我们还将讨论一些存在于我们周围和身体中的自下而上的硬连线机制，用于控制疼痛。

Andrew Huberman:

安德鲁·休伯曼：

And we're also going to discuss a number of interesting interactions between the pain system and the learning system.

我们还将讨论疼痛系统和学习系统之间的一些有趣的相互作用。

So again, if you're not interested in pain per se, it still is going to be a very valid conversation for the sake of understanding how to optimize brain performance, and neural regeneration goes hand-in-hand with that discussion.

再说一次，如果你对疼痛本身不感兴趣，为了了解如何优化大脑性能，这仍然是一个非常有效的对话，而神经再生与该讨论密切相关。

So I hope you'll join us for that.

所以我希望你能加入我们。

I suppose I'd be remiss if I didn't mention that Costello's been snoring extremely loudly today.

我想如果我没有提到科斯特洛今天打呼噜的声音很大，那就是我的失职了。

We had a good long walk this morning, which means up the driveway, down the driveway.

今天早上我们走了很长一段路，这意味着沿着车道走上、沿着车道走。

He's an old dog.

他是一只老狗。

So if you've been hearing him in the background and it's been distracting, now you know why.

因此，如果您一直在后台听到他的声音并且分散了您的注意力，那么现在您知道为什么了。

It probably relates to where you were on your level of autonomic arousal.

它可能与您的自主唤醒水平有关。

And I'll leave it to you to answer that question for yourself.

我将让您自己回答这个问题。

Andrew Huberman:

安德鲁·休伯曼：

Many of you continue to graciously ask how you can help support the podcast, and we really appreciate the question.

你们中的许多人继续慷慨地询问如何帮助支持播客，我们非常感谢这个问题。

The best way is to subscribe wherever it is you happen to be listening or watching.

最好的方法是无论您在哪里收听或观看，都可以订阅。

So for those of you that it's YouTube, please subscribe to the YouTube channel.

因此，对于那些认为这是 YouTube 的人，请订阅 YouTube 频道。

If it's Apple, subscribe to the podcast on Apple, or if it's Spotify, subscribe there.

如果是 Apple，则订阅 Apple 上的播客；如果是 Spotify，则订阅该播客。

Maybe you subscribe to all three.

也许您订阅了所有三个。

If you have comments and feedback for us, suggestions for future podcast episodes or topics to cover, please place those in the comment section on YouTube.

如果您对我们有意见和反馈、对未来播客剧集或要涵盖的主题的建议，请将其放入 YouTube 的评论部分。

Apple also provides a section where you can give us a rating.

Apple 还提供了一个部分，您可以在其中给我们评分。

We would love it if you give us a five star rating or whatever it is that you feel that we deserve.

如果您给我们五星级的评价或您认为我们应得的任何评价，我们将非常高兴。

Andrew Huberman:

安德鲁·休伯曼：

And in general, if you could tell people about the podcast, we hope that you would tell them because you think the information would be of use to them, of course.

一般来说，如果您可以告诉人们有关播客的信息，我们希望您会告诉他们，因为您认为这些信息当然对他们有用。

Tell your friends, tell your family, tell your coworkers because as we expand the podcast, the support for the podcast just grows along with it.

告诉你的朋友，告诉你的家人，告诉你的同事，因为随着我们扩展播客，对播客的支持也会随之增长。

So that's a terrific way to support us.

所以这是支持我们的一个很好的方式。

As always, check out our sponsors, which were mentioned at the beginning.

一如既往，请查看我们在开头提到的赞助商。

Last, but not least, on behalf of me and Costello, I want to thank you for your time and attention today.

最后但并非最不重要的一点是，我谨代表我和科斯特洛感谢您今天的时间和关注。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。