The Effects of Microplastics on Your Health & How to Reduce Them

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing microplastics.

今天，我们讨论的是微塑料。

Microplastics are an extremely interesting and important topic that everyone should know about, and the reason is microplastics are indeed everywhere.

微塑料是一个非常有趣且重要的话题，每个人都应该了解，因为微塑料确实无处不在。

They are in the air.

它们在空气中。

They are in beverages we consume.

它们存在于我们消费的饮料中。

They are lining the inside of soup cans.

它们衬在汤罐的内部。

They are lining the inside of paper cups made to hold hot water, coffee, and tea.

它们衬在用来盛热水、咖啡和茶的纸杯内部。

And there are a lot of animal data, and indeed some human data, showing that microplastics, which consist of particles of different sizes, can be very detrimental to our health.

有大量动物数据，甚至还有一些人类数据，表明由不同尺寸颗粒组成的微塑料对我们的健康非常不利。

At the same time, it's important to realize that as of now, we don't have any causal data linking microplastics to specific human diseases.

与此同时，重要的是要认识到，到目前为止，我们还没有任何将微塑料与特定人类疾病联系起来的因果数据。

That said, there's a lot of correlative data, and today we are going to review those correlative data, and most importantly, we are going to discuss the various things that we can each and all do to limit our exposure to microplastics, or at least to facilitate the removal of microplastics from our body.

也就是说，有很多相关数据，今天我们将回顾这些相关数据，最重要的是，我们将讨论我们每个人都可以做的各种事情，以限制我们接触微塑料，或者至少促进从我们体内清除微塑料。

Because, as we'll soon discuss, you have microplastics in essentially every organ and tissue of your body right now, and you are constantly being bombarded with microplastics.

因为，正如我们很快将讨论的那样，现在您身体的几乎每个器官和组织中都含有微塑料，并且您不断受到微塑料的轰炸。

So the challenge for me, and indeed for you as well, is to frame this topic of microplastics accurately.

因此，对我来说，实际上对你们来说，面临的挑战是准确地界定微塑料这一主题。

It's important that we understand they are out there, they are in us, and indeed, they can cause serious issues for our health.

重要的是我们要了解它们就在那里，它们就在我们体内，而且事实上，它们会给我们的健康带来严重的问题。

However, we also need to take agency.

然而，我们也需要采取代理行动。

We need to understand how we can limit what's called the bioaccumulation of microplastics in our organs and tissues.

我们需要了解如何限制我们器官和组织中所谓的微塑料的生物累积。

And I don't want to be alarmist.

我不想危言耸听。

Today's episode is not about getting you to be petrified or about developing some sort of hypochondriasis about microplastics.

今天的节目并不是要让你被吓呆，也不是要让你对微塑料产生某种疑病症。

It's designed to inform you about what they are, where they exist, where they exist in particularly high amounts, and the things that you can do to limit their impact on your biology.

它旨在告诉您它们是什么、它们存在于哪里、它们在哪里含量特别高，以及您可以采取哪些措施来限制它们对您的生物学的影响。

Because I think it's fair to say that we are not going to rid the Earth of microplastics.

因为我认为可以公平地说，我们不会消除地球上的微塑料。

They are just too pervasive.

它们太普遍了。

Now, the one caveat is that there are certain populations of people, in particular, people that are pregnant or people that have young children and those young children themselves, that should really strive to limit their exposure to microplastics.

现在，需要注意的是，某些人群，特别是孕妇或有幼儿的人以及这些幼儿本身，应该真正努力限制接触微塑料。

So by the end of today's episode, you can be confident that you'll understand a lot about what microplastics are, the impact that they are currently having, some of the potential impact that people are starting to investigate, and ways that you can limit their negative impact on your brain and bodily health.

因此，在今天的节目结束时，您可以放心，您将了解微塑料是什么、它们目前所产生的影响、人们开始研究的一些潜在影响，以及限制它们对您的大脑和身体健康产生负面影响的方法。

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

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

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is LMNT.

我们的第一个赞助商是LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium, in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但不含糖。

Now, I and others on the podcast have talked a lot about the critical importance of hydration for proper brain and bodily function.

现在，我和播客上的其他人已经谈论了很多关于水合作用对于大脑和身体正常功能的至关重要性。

Research shows that even a slight degree of dehydration can really diminish cognitive and physical performance.

研究表明，即使是轻微程度的脱水也会确实降低认知和身体表现。

It's also important that you get adequate electrolytes in order for your body and brain to function at their best.

获得足够的电解质也很重要，这样您的身体和大脑才能发挥最佳功能。

The electrolytes, sodium, magnesium, and potassium, are critical for the functioning of all the cells in your body, especially your neurons or nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I also drink LMNT dissolved in water during any kind of physical exercise I'm doing, especially on hot days if I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的天气里，如果我大量出汗并失去水分和电解质。

LMNT has a lot of different great-tasting flavors of LMNT.

LMNT 有很多不同口味的 LMNT。

My favorite is the watermelon, although I also confess I like the raspberry and the citrus.

我最喜欢的是西瓜，尽管我也承认我喜欢覆盆子和柑橘。

Basically, I like all the flavors of LMNT.

基本上LMNT的所有口味我都喜欢。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drink L-M-N-T.com/huberman, to claim a free LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drink L-M-N-T.com/huberman），购买任何 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

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

今天的节目也是由 BetterHelp 为我们带来的。

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

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

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

现在，我每周进行一次治疗已经有 30 多年了。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in high school.

这是被允许留在高中的一个条件。

But pretty soon, I realized that therapy is an extremely important component to overall health.

但很快，我意识到治疗对于整体健康来说是极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training exercise, which of course, I also do every week.

事实上，我认为定期治疗和定期锻炼一样重要，包括心血管锻炼和阻力训练，当然，我每周也会做这些锻炼。

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

现在，伟大的治疗基本上可以提供三件事。

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

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

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

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

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

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

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

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

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

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

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

Okay, let's talk about microplastics.

好吧，我们来谈谈微塑料。

What are microplastics?

什么是微塑料？

Microplastics, as the name suggests, are little, itty-bitty bits of plastic.

顾名思义，微塑料是微小的塑料碎片。

How itty bitty?

有多小？

Well, microplastics range in size from one micron, which is 1/1000 of a millimeter, all the way up to five millimeters in diameter.

微塑料的尺寸范围从 1 微米（1/1000 毫米）到直径 5 毫米。

Okay, so anything in that size range is considered a microplastic.

好的，所以这个尺寸范围内的任何东西都被认为是微塑料。

Anything smaller than that, so anything smaller than one micron in diameter, 1/1000 of a millimeter in diameter, is considered a nanoplastic.

任何比这个更小的东西，所以任何直径小于一微米，即直径的 1/1000 毫米的东西，都被认为是纳米塑料。

And indeed, there are lots of microplastics floating around in the air.

事实上，空气中漂浮着大量的微塑料。

There are lots of nanoplastics floating around in the air.

空气中漂浮着大量纳米塑料。

There's lots of both of those things in the ocean.

海洋里有很多这两种东西。

There are a lot of those things in food, especially packaged food.

食物中含有很多这样的东西，尤其是包装食品。

There are a lot of those things lining cups.

杯子里有很多这样的东西。

There are a lot of those things in everything that we consume, essentially.

本质上，我们消费的所有东西中都含有很多这样的东西。

So what does it mean to have all these microplastics and nanoplastics floating around in our environment and going into our body through fluids and foods, et cetera?

那么，让所有这些微塑料和纳米塑料漂浮在我们的环境中并通过液体和食物等进入我们的身体意味着什么呢？

Well, there is some serious concern because these microplastics potentially can disrupt cellular health, organ health, and could potentially lead to certain forms of disease.

嗯，存在一些严重的担忧，因为这些微塑料可能会破坏细胞健康、器官健康，并可能导致某些形式的疾病。

We'll talk about the ways they could potentially do that.

我们将讨论他们可能做到这一点的方式。

However, I want to also emphasize that your body is incredibly good at dealing with foreign invaders.

然而，我还想强调，你的身体非常擅长应对外来入侵者。

It's very good at getting rid of stuff that isn't good for it.

它非常擅长摆脱对它不利的东西。

However, microplastics and nanoplastics have been shown to lodge within specific tissues and stay there for long periods of time.

然而，微塑料和纳米塑料已被证明可以驻留在特定的组织内并在那里停留很长时间。

So you'll notice during today's episode, I'm going to go back and forth between the stuff that's really scary and then reassuring you that we're not sure whether or not we need to be that scared about these microplastics and nanoplastics yet.

所以你会注意到，在今天的节目中，我将在真正可怕的东西之间来回讨论，然后向你保证，我们不确定我们是否需要对这些微塑料和纳米塑料感到那么害怕。

Okay?

好的？

What I want to do is give you the evidence so you can decide how much effort you put into limiting your exposure to these microplastics and nanoplastics, and how much effort you put into trying to rid your body of them.

我想做的是给你证据，这样你就可以决定你付出了多少努力来限制你接触这些微塑料和纳米塑料，以及你付出了多少努力来试图摆脱你的身体。

Okay?

好的？

I'm not here to paint the picture one way or the other because frankly, the data just don't line up with one argument or the other, that they're extremely dangerous or that they're nothing to worry about.

我来这里并不是为了以一种或另一种方式描绘这幅图景，因为坦率地说，这些数据与一个或另一个论点并不相符，即它们极其危险，或者它们没有什么可担心的。

Let me give you an example of something that you might have heard in the media and on recent podcasts out there that's very scary.

让我给你举一个你可能在媒体和最近的播客中听到过的非常可怕的例子。

The argument, based on what seemed to be a pretty high-quality publication that you may have heard, is that every single week we ingest up to a credit card's worth of microplastics and nanoplastics.

该论点基于您可能听说过的似乎相当高质量的出版物，即我们每周都会摄入相当于一张信用卡的微塑料和纳米塑料。

Okay?

好的？

You might have seen that in headlines and in other podcasts, and indeed there was a paper arguing that.

您可能已经在头条新闻和其他播客中看到过这一点，并且确实有一篇论文对此进行了争论。

However, a more recent paper looked at the quantitative analysis they used, used a different quantitative analysis, and claimed that they vastly overestimated the amount of plastic that we ingest every week.

然而，最近的一篇论文研究了他们使用的定量分析，使用了不同的定量分析，并声称他们大大高估了我们每周摄入的塑料量。

What do I mean by vastly overestimated?

大大高估是什么意思？

This newer analysis of the same data claims that the credit card's worth of plastic that it was argued we consume every week, well, that was an overestimate by a millionfold, and in fact, it would take 23,000 years to consume enough plastic to lead to that credit card's worth of plastic in our bodies.

对同一数据的最新分析表明，我们每周消耗的信用卡所含的塑料量被高估了一百万倍，事实上，需要 23,000 年才能消耗足够的塑料来达到我们体内相当于信用卡的塑料量。

Okay?

好的？

So now we have very discrepant data, or rather we have very discrepant analyses of the same data.

所以现在我们的数据非常不一致，或者更确切地说，我们对相同数据的分析非常不一致。

So you're starting to get a picture of just how confusing this whole field is, but we're going to parse it a little bit further by saying that it's also very clear that microplastics and nanoplastics are everywhere.

所以你开始了解整个领域是多么令人困惑，但我们将进一步解析它，说很明显，微塑料和纳米塑料无处不在。

Okay?

好的？

They're just everywhere you look.

它们无处不在。

In fact, if I were a PhD advisor for somebody in toxicology or a PhD advisor for somebody in environmental science and they needed to have a surefire publication, I'd probably suggest that they work on microplastics and go out there and try and find yet another source of microplastics and use a better analysis, for instance.

事实上，如果我是毒理学领域某人的博士生导师或环境科学领域某人的博士生导师，而他们需要有一份可靠的出版物，我可能会建议他们研究微塑料，并尝试寻找另一种微塑料来源，并使用更好的分析，例如。

Okay?

好的？

Doing a graduate thesis isn't just about getting a publication, but what I'm trying to refer to here is that wherever people look for microplastics, they find them.

写研究生论文不仅仅是为了获得出版物，但我在这里想指出的是，无论人们在哪里寻找微塑料，他们都会找到它们。

This is true in our environment, and this is true in food, this is true in water, and this is also true for our tissues.

在我们的环境中如此，在食物中如此，在水中如此，对于我们的组织也是如此。

So in the last couple of years, there's been an explosion in the number of scientific studies exploring which tissues of the human body, so not just animal models, but the human body, contain microplastics and nanoplastics.

因此，在过去几年中，探索人体哪些组织（不仅是动物模型，还包括人体）含有微塑料和纳米塑料的科学研究数量激增。

Okay, so by examining postmortem tissues, that is tissues from people who are deceased, it's been discovered that there are microplastics and nanoplastics lodged in the brain.

好吧，通过检查死后组织，即死者的组织，发现大脑中存在微塑料和纳米塑料。

So if you take the brain of a deceased adult human, what you find is that they have about 0.5% of the total weight of the brain from microplastics.

因此，如果你取出已故成年人的大脑，你会发现他们大脑总重量的约 0.5% 来自微塑料。

So this is about a teaspoon of salt or sugar's worth of microplastics.

因此，这相当于一茶匙盐或糖的微塑料含量。

Might not seem like much, but if you think about how little neurons are, a typical neuron will have a cell body.

可能看起来不多，但如果你考虑一下神经元有多么小，一个典型的神经元将有一个细胞体。

This is the area that contains the nucleus with all the DNA and so forth.

这是包含细胞核和所有 DNA 等的区域。

The cell bodies of neurons vary in size tremendously.

神经元的细胞体大小差异很大。

They can be as small as five to eight microns across to as much as, gosh, I've seen some neurons down the microscope that are 50 microns.

它们的直径可以小至 5 到 8 微米，也可以大到天哪，我在显微镜下看到了一些 50 微米的神经元。

I've seen some that are 100 microns across.

我见过一些直径为 100 微米的。

It depends where you look in the nervous system.

这取决于你观察神经系统的哪个部位。

Okay?

好的？

So if you start to think about a half teaspoon of powder of microplastics and nanoplastics, that's a lot of microplastics and nanoplastics that could be distributed in lots of different places in the brain.

因此，如果你开始考虑半茶匙的微塑料和纳米塑料粉末，那么大量的微塑料和纳米塑料可能分布在大脑的许多不同位置。

And a little bit later, we'll talk about what the potential impact is of these microplastics and nanoplastics on the function of particular types of neurons that may impact things like neurodevelopmental trajectories.

稍后，我们将讨论这些微塑料和纳米塑料对特定类型神经元功能的潜在影响，这些神经元可能会影响神经发育轨迹等。

Okay?

好的？

The argument has been made, I'm not making this argument, but the argument has been made that microplastics and nanoplastics may correlate with things like autism, may correlate with things like attention deficit hyperactivity disorder.

有人提出了这个论点，我不是在提出这个论点，但有人提出了这样的论点：微塑料和纳米塑料可能与自闭症等疾病相关，可能与注意力缺陷多动障碍等疾病相关。

I don't actually believe that the data there are strong enough to make those arguments at all.

我实际上根本不相信那里的数据有足够的证据来提出这些论点。

However, I will tell you that the presence of microplastics and nanoplastics in the brains, that is postmortem tissue, okay, so deceased people taking the brain, chopping up the brain, looking at it down the microscope and seeing microplastics, and then quantifying the amount of microplastics in different compartments of the brain and distributed across the brain, that is concerning to me in the sense that there's enough of it in there, and the function of neurons in the nervous system is precise enough that you could imagine, given that these microplastics and nanoplastics are lodged in particular categories of neurons that do in fact impact things like reward and motivation, things like movement, et cetera, that they could be impacting the function of the nervous system.

然而，我会告诉你，大脑中存在微塑料和纳米塑料，这是死后的组织，好吧，所以死者取出大脑，切碎大脑，在显微镜下观察它并看到微塑料，然后量化大脑不同区室和分布在整个大脑中的微塑料的数量，这对我来说是令人担忧的，因为那里有足够的微塑料，并且神经系统中神经元的功能足够精确，你可以想象一下，考虑到这些微塑料和纳米塑料存在于特定类别的神经元中，这些神经元实际上会影响奖励和动机、运动等事物，它们可能会影响神经系统的功能。

But there's no direct causal relationship, at least not in humans.

但不存在直接的因果关系，至少在人类中不存在。

There's some interesting data in animal models.

动物模型中有一些有趣的数据。

We'll get back to that a little bit later.

我们稍后再讨论这个问题。

So there's microplastics and nanoplastics in brain.

所以大脑中有微塑料和纳米塑料。

You'll find microplastics and nanoplastics in other tissues that have a blood-organ barrier What do I mean by that?

您会在其他具有血液器官屏障的组织中发现微塑料和纳米塑料，这是什么意思？

Well, the brain is encapsulated in the so-called BBB, the blood-brain barrier.

嗯，大脑被封装在所谓的 BBB（血脑屏障）中。

And that's because your brain tissue, because it doesn't turn over across the lifespan, you don't produce many new neurons.

那是因为你的脑组织在整个生命周期中不会更新，因此不会产生很多新的神经元。

There are a few places you produce new neurons, like the olfactory bulb, the dentate gyrus of the hippocampus, a few places, but these are far and few between.

有几个地方会产生新的神经元，比如嗅球、海马体的齿状回，有几个地方，但这些地方之间的距离很远而且很少。

Most of your brain tissue that you're born with is the brain tissue that you're going to die with, provided you don't lose that brain tissue through the course of your lifespan through a head injury or something like that.

你生来就有的大部分脑组织就是你死后也会有的脑组织，前提是你在一生中不会因为头部受伤或类似的事情而失去这些脑组织。

The neurons you have when you are born actually are far more numerous than the neurons you have at the time when you die.

你出生时拥有的神经元实际上比你死亡时拥有的神经元数量要多得多。

This is important, and it's one of the reasons we have a blood-brain barrier.

这很重要，也是我们存在血脑屏障的原因之一。

Nature is very smart.

大自然是非常聪明的。

It designed a barrier so that molecules that might be dangerous to the brain can't enter the brain, and that's what the BBB is for.

它设计了一个屏障，使可能对大脑有害的分子无法进入大脑，这就是血脑屏障的作用。

Microplastics and nanoplastics are making it from the bloodstream into the brain.

微塑料和纳米塑料正在从血液进入大脑。

Okay?

好的？

This is what I mean when I say they can cross the blood-brain barrier.

这就是我说它们可以穿过血脑屏障的意思。

Then if we take a step back and we ask ourselves, what are some other tissues in the body that have a very robust barrier from the blood?

那么，如果我们退一步问自己，身体中还有哪些其他组织具有非常坚固的血液屏障？

Because a lot of things get into the blood, and that's not necessarily good, but it's not necessarily bad if you can excrete those things.

因为很多东西进入血液里，不一定是好事，但如果能把这些东西排出体外，也不一定是坏事。

Right?

正确的？

We have a lot of detoxification mechanisms that include our liver detoxification, et cetera.

我们有很多解毒机制，包括肝脏解毒等等。

But if these particles are getting from the blood into the brain, what are some other tissues that they're getting into that have these thick barriers or these very stringent barriers?

但是，如果这些颗粒从血液进入大脑，那么它们进入的其他组织中哪些组织具有这些厚厚的屏障或这些非常严格的屏障？

As you can imagine, two other tissues that have very stringent blood-to-organ barriers are the blood-testicular barrier.

正如您可以想象的那样，另外两种具有非常严格的血液与器官屏障的组织是血睾丸屏障。

Why would that be?

为什么会这样呢？

Okay, why would you protect the brain?

好吧，你为什么要保护大脑？

Well, it can't renew.

嗯，不能续订。

You don't want those neurons to get contaminated with things, so you put a BBB in, a blood-brain barrier.

你不希望这些神经元被东西污染，所以你放置了一个血脑屏障，一个血脑屏障。

You also put a blood-testicular barrier in males.

您还在男性体内设置了血睾屏障。

Why?

为什么？

Well, that's where the DNA are.

嗯，这就是 DNA 所在的地方。

That's where the so-called germ cells are.

这就是所谓的生殖细胞所在的地方。

So you don't want things getting into the testicle and mutating the DNA there because then those mutated DNA could be passed on to offspring.

所以你不希望东西进入睾丸并使那里的 DNA 发生突变，因为这些突变的 DNA 可能会遗传给后代。

Guess what?

你猜怎么着？

Microplastics and nanoplastics can cross the blood-testicular barrier.

微塑料和纳米塑料可以穿过血睾屏障。

And in fact, there was a lot of press this last year about microplastics and nanoplastics being present in every human testicle that was analyzed in, or I should say, from postmortem tissue.

事实上，去年有很多媒体报道称，每个人类睾丸中都存在微塑料和纳米塑料，这些睾丸是在死后组织中进行分析的。

Likewise, there's a blood-follicle barrier in females, okay, this is where the eggs come from, and microplastics and nanoplastics can cross the blood-follicular barrier.

同样，女性体内也有一个血滤泡屏障，好吧，这就是卵子的来源，微塑料和纳米塑料可以穿过血滤泡屏障。

So this is why people are starting to get concerned, right?

这就是人们开始担心的原因，对吧？

I suppose we shouldn't be so surprised that we're inhaling microplastics given that they are everywhere.

我想我们不应该对吸入微塑料感到惊讶，因为它们无处不在。

I should mention that there wasn't much plastic around or in use prior to the 1950s.

我应该提到的是，在 20 世纪 50 年代之前，周围或使用中的塑料并不多。

If any of you have ever seen the movie "The Graduate" with Dustin Hoffman, this is the only time you'll see somebody driving eastward across the Bay Bridge, all right, from San Francisco toward Berkeley on the top deck.

如果你们中有人看过达斯汀·霍夫曼主演的电影《毕业生》，那么这是你们唯一一次看到有人在顶层甲板上向东穿过海湾大桥，从旧金山驶向伯克利。

It actually runs in the other direction.

它实际上是朝另一个方向运行的。

They shut down the Bay Bridge.

他们关闭了海湾大桥。

That's in "The Graduate," and the other thing that's in "The Graduate" is this famous scene, if you're old enough like me to remember the movie, "The Graduate," Dustin Hoffman's lying in the pool.

那是在《毕业生》中，而《毕业生》中的另一件事就是这个著名的场景，如果你像我一样大，还记得电影《毕业生》，达斯汀·霍夫曼躺在游泳池里。

It's after his graduation.

这是他毕业之后的事了。

He's lying in the pool.

他正躺在泳池里。

He doesn't really know what he's going to do with his life, and this guy comes up to him, and he says, "You know, the future is plastics." And it became this kind of famous line or pseudo-famous line.

他真的不知道自己要做什么，这个人走到他面前，说：“你知道，未来是塑料。”于是就成了这种名线或者伪名线。

Now, that movie takes place at a time when plastics were really booming as an industry, and indeed, polyethylene, polyurethane, these plastic materials were developed because they were very durable.

现在，这部电影发生在塑料作为一个行业真正蓬勃发展的时期，事实上，聚乙烯、聚氨酯这些塑料材料的开发是因为它们非常耐用。

They were long-lasting.

它们是持久的。

In fact, they are not biodegradable.

事实上，它们不可生物降解。

They're not broken down very easily, if at all, and certainly not within biological tissues.

它们不会轻易分解（如果有的话），而且肯定不会在生物组织内分解。

These plastics went from essentially nonexistent in the 1940s and prior to in pretty much everything involved in manufacturing.

这些塑料在 20 世纪 40 年代几乎不存在，而在此之前，几乎所有涉及制造的产品都使用了塑料。

Okay?

好的？

Even in different aspects of surgical implants and things of that sort.

即使在外科植入物和类似事物的不同方面也是如此。

So plastics are indeed everywhere, and that started in the 1950s, hence that line from "The Graduate."

所以塑料确实无处不在，这始于 20 世纪 50 年代，这就是《毕业生》中的那句台词。

So it's not surprising that microplastics and nanoplastics would get into our body, right, if they're everywhere in our environment and we're inhaling them all day, then of course, they'll get into our lungs, and then they're small enough they can get into our bloodstream.

因此，微塑料和纳米塑料进入我们的身体并不奇怪，对吧，如果它们在我们的环境中无处不在，并且我们整天吸入它们，那么它们当然会进入我们的肺部，然后它们足够小，可以进入我们的血液。

But as I mentioned, the body has these cleansing systems or these detoxification systems to remove things, but they're not removing the microplastics, or at least not all of them, from brain, testicle, and follicle.

但正如我所提到的，身体有这些清洁系统或解毒系统来清除东西，但它们并没有清除大脑、睾丸和卵泡中的微塑料，或者至少不是全部。

And I should point out that microplastics and nanoplastics are also found in all the other tissues of the body.

我应该指出的是，微塑料和纳米塑料也存在于身体的所有其他组织中。

In fact, I don't think there's a single investigation of human tissue or animal tissue for microplastics or nanoplastics where they didn't get a positive result, meaning where they didn't find them in the tissue.

事实上，我认为对人体组织或动物组织中的微塑料或纳米塑料进行的任何一项调查都没有得到积极的结果，也就是说他们在组织中没有发现它们。

You can find them in not just the upper lungs but in the lower lungs, so they're getting deposited in the lower lungs.

您不仅可以在上肺中找到它们，还可以在下肺中找到它们，因此它们会沉积在下肺中。

You can find them in the bloodstream from a blood draw.

您可以通过抽血在血液中找到它们。

You can find them in human placenta, and you can find them in what's called the meconium, which is the first stool that a baby takes.

您可以在人类胎盘中找到它们，也可以在所谓的胎便中找到它们，胎粪是婴儿的第一次粪便。

This is typically taken within the-- or the stool is given, taken.

这通常是在粪便中进行的，或者是在粪便中进行的。

It's taken by the doctor, and it's actually analyzed for various things.

它是由医生拍摄的，并且实际上对其进行了各种分析。

It contains bile and a bunch of other things.

它含有胆汁和一堆其他东西。

It's actually an important indicator of the health of the child.

这实际上是孩子健康状况的一个重要指标。

It turns out that this first stool that happens in the first 24 hours or so after birth, when that's been analyzed for microplastics, there too you find microplastics and nanoplastics.

事实证明，第一次粪便发生在出生后 24 小时左右，当对它进行微塑料分析时，你也会发现微塑料和纳米塑料。

And that's really got people concerned because what this means is that microplastics and nanoplastics that mothers are ingesting or that they somehow have lodged in their bodies are making their way to the fetus.

这确实引起了人们的担忧，因为这意味着母亲摄入的或以某种方式留在体内的微塑料和纳米塑料正在进入胎儿体内。

Now, you could say, well, is it really a problem?

现在，你可以说，这真的是一个问题吗？

Well, a few years ago, it was at least concerning enough that BPAs, and we'll talk more about BPAs, bisphenol A, which is a component of microplastics.

嗯，几年前，至少 BPA 已经引起足够的关注，我们将更多地讨论 BPA，即双酚 A，它是微塑料的一种成分。

This is a known endocrine disruptor.

这是一种已知的内分泌干扰物。

It disrupts certain estrogen-like pathways.

它会破坏某些类似雌激素的途径。

We'll get into this in a few minutes.

我们将在几分钟内讨论这个问题。

Bisphenol A and BPAs were banned from sippy cups in kids and from any food containers for young kids.

儿童吸管杯和幼儿食品容器中禁止使用双酚 A 和 BPA。

So the FDA in the United States, and there are European countries as well, had enough data on this or enough concern about this to say, "Listen, we are going to make it illegal to have BPA-lined sippy cups or food containers for young kids," in part because the BPA is correlated with microplastics and nanoplastics.

因此，美国和欧洲国家的 FDA 对此有足够的数据或足够的担忧，可以说，“听着，我们将规定为幼儿使用内衬 BPA 的吸管杯或食品容器是非法的”，部分原因是 BPA 与微塑料和纳米塑料相关。

So what I'm saying here is that The government has taken pretty avid measures to restrict the amount of BPA exposure through microplastics and nanoplastics to young kids, and yet the fetus clearly is being exposed to microplastics and nanoplastics.

所以我在这里想说的是，政府已经采取了非常积极的措施来限制幼儿通过微塑料和纳米塑料接触双酚 A 的量，但胎儿显然正在接触微塑料和纳米塑料。

This is why, at the beginning, I mentioned if you are pregnant or if you have young kids, or if you are a young kid, you want to go out of your way to limit your exposure to these microplastics and nanoplastics.

这就是为什么，在一开始，我提到，如果您怀孕了，或者如果您有小孩，或者如果您是小孩，您要尽力限制接触这些微塑料和纳米塑料。

But if you're an older adult, you probably want to do the same, and we'll talk about ways that you can do that.

但如果您是老年人，您可能也想做同样的事情，我们将讨论您可以做到这一点的方法。

So I could go on and on about the various tissues besides placenta, in your bloodstream, brain, testes, follicle, lower lungs.

所以我可以继续谈论除了胎盘之外的各种组织，在你的血液中、大脑、睾丸、卵泡、下肺。

You can find nanoplastics in the liver.

您可以在肝脏中找到纳米塑料。

You can find microplastics and nanoplastics in pretty much every tissue that you look for them.

您几乎可以在所有寻找的组织中找到微塑料和纳米塑料。

The real question is: how detrimental are these microplastics and nanoplastics?

真正的问题是：这些微塑料和纳米塑料的危害有多大？

And then, of course, we can talk about where they're coming from specifically in ways that you can control and limit.

然后，当然，我们可以通过您可以控制和限制的方式具体讨论它们来自哪里。

And when I say control and limit, what we're really talking about here is, yes, trying to limit your exposure to these things.

当我说控制和限制时，我们真正在这里谈论的是，是的，试图限制你接触这些东西。

If I were to rattle off the different sources of microplastics and nanoplastics, you would go wide-eyed, and you would probably also just say, "Okay, I surrender.

如果我要滔滔不绝地说出微塑料和纳米塑料的不同来源，你会睁大眼睛，你可能也会说，“好吧，我投降。

They're truly everywhere." In fact, I'll do that.

他们确实无处不在。”事实上，我会这么做。

Okay?

好的？

I can't help but do that.

我忍不住这么做。

But keep in mind, you do have some control in terms of the end result of these microplastics and nanoplastics on your health.

但请记住，您确实可以控制这些微塑料和纳米塑料对您健康的最终结果。

So here I go.

那么我就开始吧。

Plastic bags, storage containers, bottle caps, rope gear, strapping, utensils, cups, floats, coolers, containers, rope, fishing nets, textiles.

塑料袋、储存容器、瓶盖、绳具、捆扎带、器具、杯子、浮子、冷却器、容器、绳索、渔网、纺织品。

Sorry, I'm not laughing because it's funny.

抱歉，我没有笑，因为这很有趣。

I'm laughing because it's just pretty much everywhere.

我笑了，因为它几乎无处不在。

Latex paint, coatings, medical devices, automotive parts, tires on the road degrading, giving off little microplastics into the air, microplastics raining down from the sky, literally.

乳胶漆、涂料、医疗设备、汽车零部件、道路上的轮胎都会降解，向空气中释放出少量的微塑料，微塑料从天而降，毫不夸张地说。

Pipe, film containers, laminated safety glass, car windshields.

管道、薄膜容器、夹层安全玻璃、汽车挡风玻璃。

Oh, great.

哦，太好了。

Even the car windshield.

甚至汽车挡风玻璃。

Drinking bottles, textile fibers, resins, paints, varnish, construction, automotive parts.

饮料瓶、纺织纤维、树脂、油漆、清漆、建筑、汽车零部件。

Okay, so basically everywhere.

好吧，基本上到处都是。

These things are everywhere.

这些东西无处不在。

So what are we to do?

那么我们该怎么办呢？

Well, what we are to do is to limit the long-term accumulation of microplastics and nanoplastics in our system.

那么，我们要做的就是限制微塑料和纳米塑料在我们系统中的长期积累。

There are ways that we can limit their introduction to our system, but as long as you're breathing, as long as you're walking around, as long as you're near a road, you are exposed to microplastics.

我们可以通过多种方法来限制它们进入我们的系统，但只要你还在呼吸，只要你在走动，只要你在道路附近，你就会接触到微塑料。

So until there's a huge movement to make better tires that don't degrade as quickly or to create filters in our home environments that remove the microplastics, which frankly I think both of those things are not reasonable expectations, at least not in this lifetime.

因此，除非有一场巨大的运动来制造更好的轮胎，不会很快降解，或者在我们的家庭环境中创建过滤器来去除微塑料，坦率地说，我认为这两件事都不是合理的期望，至少在这一生中不是。

Well, until then, what you can do is you can try and limit their entry and accumulation into your body.

好吧，在那之前，你能做的就是尝试限制它们进入和积累到你的体内。

So rather than list off all the ways that you can limit so-called bioaccumulation of microplastics and nanoplastics at the beginning or at the end of today's episode, I'm going to intersperse them at times that are relevant to what I just discussed about how microplastics get into our system and the tissues they are lodged in.

因此，我不会在今天的节目开始或结束时列出所有可以限制所谓的微塑料和纳米塑料生物累积的方法，而是会在与我刚才讨论的微塑料如何进入我们的系统和它们所驻留的组织相关的时候穿插它们。

So I'll tell you right now that a few ways that you can really do yourself a service in limiting your exposure to microplastics is to limit your consumption of water from plastic bottles.

因此，我现在就告诉您，真正可以帮助您限制接触微塑料的一些方法是限制塑料瓶中水的消耗。

Okay?

好的？

That might seem kind of obvious, but check out these data.

这似乎是显而易见的，但请查看这些数据。

This is pretty wild.

这真是太疯狂了。

There was an analysis of the number of microplastic and nanoplastic particles in bottled water, and it was estimated that there were about 30,000 of these particles per liter of water.

对瓶装水中微塑料和纳米塑料颗粒的数量进行了分析，估计每升水中约有 30,000 个此类颗粒。

Okay?

好的？

And those data stood for quite a long time.

而且这些数据存在了相当长的时间。

Then imaging techniques for measuring the number of these different particles, in particular, the really small nanoparticles, the ones that are less than one micron in diameter, the imaging tools for those improved.

然后，用于测量这些不同颗粒数量的成像技术，特别是非常小的纳米颗粒，直径小于一微米的颗粒，改进了成像工具。

Okay?

好的？

And I'll explain a little bit about that in a moment.

我稍后会对此进行一些解释。

And there was a paper published in the Proceedings of the National Academy of Sciences in 2024 that showed that the amount of nanoplastic in particular, but microplastic and nanoplastics that are present in bottled water, was actually vastly underestimated in that previous study.

2024 年《美国国家科学院院刊》上发表的一篇论文表明，之前的研究实际上大大低估了纳米塑料的数量，尤其是瓶装水中存在的微塑料和纳米塑料的数量。

Rather than 30,000 particles per liter, the reanalysis with better methods showed that it was anywhere from 110,000 all the way up to 400,000 particles per liter, and the average was 240,000 particles per liter.

采用更好方法进行的重新分析表明，每升颗粒物数量不是 30,000 个，而是从 110,000 个颗粒物一直到每升 400,000 个颗粒物，平均为每升 240,000 个颗粒物。

So that means that the amount of microplastics and nanoplastics in bottled water is actually much, much higher than we initially thought.

因此，这意味着瓶装水中的微塑料和纳米塑料的含量实际上比我们最初想象的要高得多。

And a very simple way to limit your exposure to microplastics and nanoplastics is to avoid drinking water from plastic bottles, in particular plastic bottles that have been heated up.

限制接触微塑料和纳米塑料的一个非常简单的方法是避免饮用塑料瓶中的水，特别是已加热的塑料瓶。

Now, you might say, "Well, I don't heat up my plastic water bottles." Right, but you don't know what happened to those plastic water bottles en route to the store you bought them at or en route to your refrigerator, right?

现在，您可能会说：“好吧，我不加热我的塑料水瓶。”是的，但你不知道这些塑料水瓶在运往你购买的商店或运往冰箱的途中发生了什么，对吗？

They could have sat in the back of a hot truck.

他们本可以坐在一辆热卡车的后座上。

They could have sat in the back of a loading dock.

他们本可以坐在装卸码头的后面。

Any number of different things.

任意数量的不同事物。

Now, this is not to say that if you drink the occasional water out of a plastic bottle that you're going to harm your health.

现在，这并不是说如果您偶尔喝塑料瓶中的水就会损害您的健康。

I'm absolutely not saying that.

我绝对不是这么说的。

However, it's pretty clear that there's a lot of microplastics and nanoplastics that are completely avoidable, at least avoidable in terms of your ingestion of them in plastic water bottles.

然而，很明显，有很多微塑料和纳米塑料是完全可以避免的，至少可以避免通过塑料水瓶摄入它们。

So it makes sense to me why you would want to avoid those.

所以我觉得你为什么要避免这些是有道理的。

Also, as a consumable, that's not very reusable.

此外，作为消耗品，它不太可重复使用。

I suppose you could reuse those plastic bottles, but most people don't.

我想你可以重复使用这些塑料瓶，但大多数人不会。

At least they don't use them for very long.

至少他们不会使用它们很长时间。

They get pretty flimsy pretty quickly.

它们很快就会变得脆弱。

You're much better off having either a stainless steel bottle or some sort of ceramic mug, or using glass, or using some other vessel for water that is reusable and, of course, that is not made of plastic.

最好使用不锈钢瓶或某种陶瓷杯，或者使用玻璃，或者使用其他可重复使用的容器来盛水，当然，这些容器不是由塑料制成的。

And then, of course, the question arises, how much microplastic and nanoplastic is in tap water?

当然，问题就出现了，自来水中含有多少微塑料和纳米塑料？

And it turns out there's quite a lot of it.

事实证明这样的数量相当多。

Now, it varies according to location, but there are ways that you can get those microplastics and nanoplastics out of your tap water.

现在，它因地点而异，但有一些方法可以从自来水中去除这些微塑料和纳米塑料。

The best way turns out to be a little bit expensive, admittedly, and that's to use a reverse osmosis filter.

诚然，最好的方法有点昂贵，那就是使用反渗透过滤器。

So reverse osmosis filters will get rid of all the microplastics and nanoplastics.

因此，反渗透过滤器将去除所有微塑料和纳米塑料。

Of course, it will also remove some key minerals from the water, so you'll have to remineralize that water.

当然，它还会去除水中的一些关键矿物质，因此您必须对水进行再矿化。

If one looks at the price of reverse osmosis filtration systems They're not cheap.

如果看看反渗透过滤系统的价格，就会发现它们并不便宜。

They can range anywhere from 300 to 500 or even $600 for a home unit.

一套家用单元的价格从 300 到 500 甚至 600 美元不等。

And many of those units will remineralize the water.

其中许多装置将使水再矿化。

So basically it takes the water, cleans out the microplastics, nanoplastics, and a bunch of other bad stuff that you don't want, and then it's going to remineralize the water so that you're getting enough minerals in your water.

所以基本上它会吸收水，清除微塑料、纳米塑料和其他一些你不想要的有害物质，然后它会对水进行再矿化，这样你就可以在水中获得足够的矿物质。

Now, if you look at the cost of a reverse osmosis filter, I, like you, kind of go a little wide-eyed like, "Oh, that's a lot of money for water." But if one thinks about the total amount of money one spends in a given year on plastic bottled water that we consume and then throw away essentially the bottles, or even bottled water from glass bottles.

现在，如果你看看反渗透过滤器的成本，我和你一样，会有点惊讶，“哦，这对水来说是很多钱。”但如果考虑一下我们在一年内花在塑料瓶装水上的总金额，然后我们基本上扔掉瓶子，甚至是玻璃瓶装的瓶装水。

I've gotten in the habit of trying to drink water from glass bottles, and when you go out and you buy those, you feel better that you're not consuming a lot of microplastics and nanoplastics, but they are very expensive.

我已经养成了尝试用玻璃瓶喝水的习惯，当你出去买这些水时，你会感觉更好，因为你没有消耗大量的微塑料和纳米塑料，但它们非常昂贵。

So the costs probably line up pretty well, and when I did that analysis, I realized, well, actually the home reverse osmosis filter with remineralization actually will save on costs, provided that one is good about filling glass bottles or stainless steel bottles with that water and making sure that when you leave the house to take those bottles with you.

因此，成本可能相当不错，当我进行分析时，我意识到，实际上，具有再矿化功能的家用反渗透过滤器实际上会节省成本，前提是人们善于用玻璃瓶或不锈钢瓶装水，并确保当您离开家时随身携带这些瓶子。

Again, I don't think it's possible for everyone to avoid all consumption of water from plastic bottles.

再说一次，我认为每个人都不可能完全避免饮用塑料瓶装的水。

That's just not reasonable to expect.

这是不合理的期望。

You don't want to be that person that's carrying around water everywhere you go, to friends' houses, at dinner, et cetera.

你不想成为那个无论去哪里都带着水的人，去朋友家、吃饭时等等。

I don't think we need to be that concerned about the amount of microplastic and nanoplastic in water sources.

我认为我们不需要那么担心水源中微塑料和纳米塑料的数量。

And certainly you wouldn't want to avoid drinking water from plastic bottles to the point where you dehydrate yourself or put yourself at risk.

当然，您也不希望避免饮用塑料瓶中的水，以免导致脱水或将自己置于危险之中。

I'm not trying to create that kind of concern here.

我并不是想在这里引起这种担忧。

What I'm trying to say is if you are concerned about microplastics and nanoplastics and you really want to limit your exposure, one of the best ways to do that is to limit your consumption of water from plastic bottles.

我想说的是，如果您担心微塑料和纳米塑料，并且您确实想限制接触，最好的方法之一就是限制塑料瓶中水的消耗。

And because microplastics and nanoplastics are present in tap water, you're going to need some way to remove those microplastics and nanoplastics from your tap water if you're very concerned about them.

由于自来水中存在微塑料和纳米塑料，如果您非常担心它们，您将需要某种方法从自来水中去除这些微塑料和纳米塑料。

I'm not here to say everyone should do this.

我并不是说每个人都应该这样做。

I'm certainly not saying that.

我当然不是这么说的。

I'm saying that if you are concerned about microplastics and nanoplastics, and we'll talk about some of the reasons one might want to be concerned about them, well, then installing a reverse osmosis filtration system on your home water might be a good idea, and it's likely to save you costs if you look at it in comparison to buying disposable bottles of water.

我的意思是，如果您担心微塑料和纳米塑料，我们将讨论一些人们可能想要担心它们的原因，那么在您的家庭用水上安装反渗透过滤系统可能是一个好主意，如果您将其与购买一次性瓶装水相比，它可能会节省您的成本。

Now, there are a lot of other ways besides drinking water from plastic bottles that microplastics and nanoplastics make their way into our system.

现在，除了从塑料瓶中饮用水之外，微塑料和纳米塑料还有很多其他方式进入我们的系统。

And I can list off many of them, but I'm trying to create a hierarchy here of the things that are potentially the major sources and the ones that we can most easily avoid and that are likely to save us costs overall.

我可以列出其中的许多内容，但我试图在这里创建一个层次结构，其中包含可能是主要来源的内容以及我们最容易避免的内容，并且可能会节省我们的总体成本。

So one thing that's very clear is that there's a lot of microplastics and nanoplastics in sea salt.

因此，非常清楚的一件事是，海盐中含有大量微塑料和纳米塑料。

Who would've thought?

谁会想到呢？

But then you think about it and it's like, well, this stuff is getting out into the ocean.

但转念一想，你会发现，这些东西正在流入海洋。

There's a lot of plastic in the ocean.

海洋中有大量塑料。

It's a super depressing scene when one sees the pictures of all the plastic floating out there.

当人们看到所有塑料漂浮在那里的照片时，这是一个超级令人沮丧的场景。

In fact, there's a book that I read in preparation for this episode.

事实上，为了准备这一集，我读了一本书。

Gosh, it was so depressing but important for me to read.

天哪，这本书太令人沮丧了，但对我来说读起来很重要。

Maybe you want to read it as well.

也许您也想阅读它。

It's quite good, although it will be a bit of a downer.

这很好，尽管会有点令人沮丧。

The title of the book is "A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies" by Matt Simon.

这本书的标题是《独一无二的毒药：微塑料如何腐蚀我们的星球和我们的身体》，作者：马特·西蒙。

And I listened to this book and gosh, it really convinces you that there's microplastics everywhere, both on land, in the air, and in the ocean, unfortunately.

我听了这本书，天哪，它真的让你相信微塑料无处不在，无论是在陆地上、在空气中还是在海洋中，不幸的是。

And of course, sea salt comes from the ocean.

当然，海盐来自海洋。

So a simple solution to this is if you're going to use salt, and I'm a big fan of salt, not overdoing it, but salt has its role.

因此，一个简单的解决方案是，如果你要使用盐，我是盐的忠实粉丝，不会过量，但盐有它的作用。

It's a wonderful substance both for sake of taste and for sake of health.

无论是为了味道还是为了健康，它都是一种美妙的物质。

I did an episode about salt.

我做了一个关于盐的剧集。

Again, don't overconsume salt, don't blast your blood pressure, don't blow a gasket.

再次强调，不要吃太多盐，不要让血压升高，也不要吹气。

But many people would do well to have a little bit more salt, especially if you're eating a really clean diet, especially if you're hydrating very well.

但很多人最好多吃一点盐，特别是如果你的饮食非常干净，特别是如果你的水分充足的话。

Focus on something like pink Himalayan salt or salt that comes from a non-marine source.

重点关注粉红色喜马拉雅盐或来自非海洋来源的盐。

It's very simple to do.

做起来非常简单。

It's some of the best salt out there.

这是那里最好的盐之一。

It's not terribly expensive, and you would do well to avoid sea salt and get your salt from those other sources.

它并不是非常昂贵，而且您最好避免使用海盐并从其他来源获取盐。

In doing so, you're going to lower your exposure to microplastics and nanoplastics.

这样做，您将减少接触微塑料和纳米塑料的机会。

There's some pretty scary pictures of sea salt under the microscope and all the little bits of plastic that are in there.

有一些在显微镜下拍摄的非常可怕的海盐照片以及里面的所有塑料碎片。

And you only have to see those pictures once or just hear it from me to make the shift to Himalayan sea salt, and the pink salt is pretty.

你只需要看一次这些照片或者听我说一下就可以转向喜马拉雅海盐，粉红色的盐很漂亮。

It looks nice.

看起来不错。

It tastes great.

味道好极了。

So that's an easy, very low-cost shift that you can make.

因此，这是一个简单、成本非常低的转变。

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

我想稍微休息一下并感谢我们的赞助商 AG1。

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

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

AG1 is designed to cover all of your foundational nutritional needs, and it tastes great.

AG1 旨在满足您所有的基本营养需求，而且味道极佳。

Now, I've been drinking AG1 since 2012, and I started doing that at a time when my budget for supplements was really limited.

现在，我从 2012 年开始饮用 AG1，当时我的补充剂预算非常有限。

In fact, I only had enough money back then to purchase one supplement, and I'm so glad that I made that supplement AG1.

事实上，当时我的钱只够购买一种补充剂，我很高兴我制作了这款补充剂 AG1。

The reason for that is even though I strive to eat most of my foods from whole foods and minimally processed foods, it's very difficult for me to get enough fruits, vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.

原因是，尽管我努力吃天然食品和最低限度加工食品中的大部分食物，但我很难仅从食物中获取足够的水果、蔬菜、维生素和矿物质、微量营养素和适应原。

And I need to do that in order to ensure that I have enough energy throughout the day, I sleep well at night, and keep my immune system strong.

我需要这样做，以确保我全天有足够的能量，晚上睡得好，并保持我的免疫系统强大。

But when I take AG1 daily, I find that all aspects of my health, my physical health, my mental health, and my performance, both cognitive and physical, are better.

但是当我每天服用 AG1 时，我发现我的健康各方面，我的身体健康，我的心理健康，以及我的认知和身体表现都更好了。

I know that because I've had lapses when I didn't take AG1, and I certainly felt the difference.

我知道这一点，因为我在不参加 AG1 的时候也曾犯过错误，而且我确实感受到了其中的不同。

I also notice, and this makes perfect sense given the relationship between the gut microbiome and the brain, that when I regularly take AG1, which for me means a serving in the morning or mid-morning and again later in the afternoon or evening, that I have more mental clarity and more mental energy.

我还注意到，考虑到肠道微生物组和大脑之间的关系，这是完全合理的，当我定期服用 AG1（对我来说意味着早上或上午服用一次，下午或晚上再次服用）时，我的思维更加清晰，精力更加充沛。

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

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

Right now they're giving away five free travel packs and a year's supply of vitamin D3 K2.

现在他们正在赠送五个免费旅行包和一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

Okay, so we've talked about bottled water sources and filtering your water.

好的，我们已经讨论了瓶装水源和过滤水的问题。

We talked about sea salt.

我们谈论了海盐。

Another major source of these microplastics that was very surprising to me is from the lining of canned soup.

让我感到非常惊讶的这些微塑料的另一个主要来源是罐装汤的内壁。

I don't think I'm ever going to eat canned soup again unless I absolutely need to.

我想我不会再吃罐头汤了，除非我绝对需要。

Sorry, canned soup companies, but there was a study, the study was entitled "Canned Soup Consumption and Urinary Bisphenol A: A Randomized Crossover Trial." I'll describe a little bit more about what bisphenol A is a little bit later, but bisphenol A is a known endocrine disruptor.

抱歉，罐头汤公司，但是有一项研究，该研究的标题是“罐头汤消耗和尿双酚 A：随机交叉试验”。稍后我将详细描述双酚 A 是什么，但双酚 A 是一种已知的内分泌干扰物。

It mimics estrogen in ways that can activate or block estrogenic pathways.

它以可以激活或阻断雌激素途径的方式模仿雌激素。

So it messes up hormone pathways either by activating them or blocking them.

因此，它会通过激活或阻断激素途径来扰乱激素途径。

It can also bind to androgen receptors potentially and cause some issues there.

它还可能与雄激素受体结合并引起一些问题。

Bisphenol A or BPA is not a good thing.

双酚A或BPA不是好东西。

Turns out there's lots of it in the lining of soup cans.

原来汤罐的内衬里有很多这种物质。

The reason is soup tends to be a little bit fatty, so even if you get the non-fat soup, it tends to have some lipid in there, and it also has some acidity to it.

原因是汤往往有点油腻，所以即使你喝的是脱脂汤，里面也往往含有一些脂质，而且也有一些酸味。

And the lining helps maintain the flavor and the freshness of the soup in those cans.

内衬有助于保持罐中汤的味道和新鲜度。

In this study, what they did is they gave people either fresh soup or canned soup for five days.

在这项研究中，他们所做的是给人们提供新鲜汤或罐装汤五天。

Then they did a so-called two-day washout, where they took a break from soup, and then they reversed the conditions.

然后他们进行了所谓的两天冲洗，即停止喝汤休息一下，然后逆转了条件。

I'll cut to the chase here because the conclusion of this study is wild.

我就直接切入正题吧，因为这项研究的结论很疯狂。

What they found was that consumption of one serving of canned soup daily over the course of five days, here I'm quoting by the way, was associated with more than 1,000% increase in urinary BPA, in bisphenol A.

他们发现，在五天内每天喝一份罐装汤（我在这里顺便引用一下）与尿中 BPA（双酚 A）增加超过 1,000% 有关。

Now, that's urinary BPA, so people are excreting it.

现在，这就是尿液中的 BPA，所以人们正在将其排出体外。

I want to emphasize that.

我想强调这一点。

But 1,000-fold increase in BPA from canned soup, I don't know.

但罐头汤中的 BPA 含量增加了 1,000 倍，我不知道。

I'm not alarmist, but I only have to read this once.

我不是危言耸听，但我只需要读一遍。

Think about my love of canned soup, not that great.

想想我对罐头汤的喜爱，没那么好。

Done.

完毕。

I'm not eating canned soup again unless I'm absolutely starving and I need some soup very, very badly.

我不会再吃罐头汤了，除非我真的饿坏了，而且我非常非常需要一些汤。

My suggestion would be unless you have a powerful reason to consume canned soup, don't consume canned soup.

我的建议是，除非您有充分的理由食用罐装汤，否则不要食用罐装汤。

The one caveat being that if you can find canned soup that does not have any BPA, that is, it says no BPAs on the container, well, then go at it.

需要注意的是，如果您能找到不含 BPA 的罐装汤，也就是说，容器上标明不含 BPA，那么，就去买吧。

Have as much canned soup as you want.

罐头汤想喝多少就喝多少。

But I should be very clear that a lot of canned products now say no BPA, but they contain other endocrine disruptors, and the amount of microplastics and nanoplastics in those soups is still unknown.

但我应该很清楚，现在很多罐头产品都说不含BPA，但它们含有其他内分泌干扰物，而那些汤中的微塑料和纳米塑料的含量仍然未知。

So part of my hidden motivation of this episode, and perhaps the motivation of other podcasters in the health space that are talking about microplastics now, and by the way, Dr. Rhonda Patrick did a really wonderful podcast about microplastics just recently.

这是我这一集隐藏动机的一部分，也许也是健康领域其他播客现在正在谈论微塑料的动机，顺便说一句，朗达·帕特里克博士最近做了一个关于微塑料的非常精彩的播客。

We didn't coordinate.

我们没有协调。

That's why we both ended up doing it roughly at the same time.

这就是为什么我们最终几乎同时做这件事。

We talked about it afterwards and chuckled about that.

后来我们谈到这件事并笑了。

I guess we're both interested in some of the same themes, of course.

当然，我想我们都对一些相同的主题感兴趣。

One of the perhaps hidden agendas is that some of these food manufacturing companies and beverage manufacturing companies will start to include more thorough descriptions on their labeling of what is and is not contained in the various products, such as canned soup and water, et cetera.

也许隐藏的议程之一是，其中一些食品制造公司和饮料制造公司将开始在其标签上对各种产品（例如罐装汤和水等）中包含和不包含的内容进行更全面的描述。

Not just no BPAs, but hopefully some of the other things that are problematic that we'll talk about in a moment, such as BPS, which is another endocrine disruptor.

不仅没有 BPA，还希望我们稍后会讨论一些其他有问题的东西，例如 BPS，这是另一种内分泌干扰物。

So if you see no BPAs, sometimes there's still BPS in there, okay?

所以，如果你没有看到 BPA，有时里面仍然有 BPS，好吗？

We'll talk about BPS as well as phthalates, which are something that make plastic and other containers more durable and more flexible.

我们将讨论 BPS 和邻苯二甲酸盐，它们可以使塑料和其他容器更耐用、更柔韧。

And phthalates have been discussed by people like Dr.

邻苯二甲酸盐已经被像博士这样的人讨论过。

Shanna Swan, who will soon be a guest on this podcast and has shown up on other podcasts talking about how phthalates are known endocrine disruptors in development and likely in adulthood as well.

莎娜·斯旺 (Shanna Swan) 很快将成为该播客的嘉宾，并出现在其他播客中，谈论邻苯二甲酸盐如何被认为是发育过程中甚至成年期的内分泌干扰物。

So I guess my push for you to never consume canned soup again might be a little bit harsh.

所以我想我对你不再食用罐装汤的要求可能有点严厉。

That's just my decision.

这只是我的决定。

Here's what I'll do.

这就是我要做的。

I'll make a bargain with the canned soup companies.

我会和罐头汤公司讨价还价。

If you all start putting a more thorough description about what is and is not contained in those soup cans, all right, not just no BPA, but is there truly also no BPS?

如果你们开始对这些汤罐中含有和不含有什么进行更彻底的描述，那么，不仅不含 BPA，而且真的也不含 BPS 吗？

Are there no phthalates, et cetera?

不含邻苯二甲酸盐等吗？

Then maybe I'll make the move back to canned soup.

然后也许我会重新吃罐头汤。

And of course, most of you have probably heard that you're not supposed to microwave plastic containers.

当然，大多数人可能都听说过不应该用微波炉加热塑料容器。

Now, you'll see microwave-safe on a number of different containers.

现在，您会在许多不同的容器上看到微波炉安全的。

That just means that it's not going to melt in the microwave.

这只是意味着它不会在微波炉中融化。

It does not mean that you aren't being exposed to microplastics and nanoplastics and BPAs, BPS, phthalates, et cetera.

这并不意味着您不会接触微塑料、纳米塑料以及 BPA、BPS、邻苯二甲酸盐等。

So in general, it's a good idea to avoid putting any kind of plastic into the microwave, at least if you're going to microwave food and then consume that food.

因此，总的来说，最好避免将任何类型的塑料放入微波炉中，至少如果您打算用微波炉加热食物然后食用该食物。

The other surprising, at least to me, source of BPAs and BPSs, so these endocrine disruptors and microplastics and nanoplastics, that's very robust is paper cups.

至少对我来说，另一个令人惊讶的 BPA 和 BPS 来源，即这些内分泌干扰物、微塑料和纳米塑料，非常强大，那就是纸杯。

Goodness gracious, I would've thought paper cups are safe.

天哪，我以为纸杯是安全的。

But you know those paper cups that you put hot liquids into and that often have a plastic lid?

但是您知道那些用来放入热液体并且通常带有塑料盖的纸杯吗？

Well, even if they don't have a plastic lid on them, the lining of the paper cup, which makes those cups durable when you put hot liquids in there, like hot coffee or hot tea, well, that contains typically, unless it says no BPA and no BPS, it contains lots of BPA and BPSs, microplastics, nanoplastics.

好吧，即使它们上面没有塑料盖，纸杯的衬里（当您将热液体（例如热咖啡或热茶）放入其中时，这使得这些杯子耐用）通常含有，除非标明不含 BPA 和 BPS，否则它含有大量 BPA 和 BPS、微塑料、纳米塑料。

And so putting hot liquids in there, actually, there was an analysis that showed that if liquid that's heated up to 100 degrees Fahrenheit is put in those containers, it starts to leach out.

因此，将热液体放入其中，实际上，有一项分析表明，如果将加热至 100 华氏度的液体放入这些容器中，它就会开始滤出。

It starts to pull those microplastics, nanoplastics, BPAs, and BPS from the cup linings.

它开始从杯子内衬中拉出这些微塑料、纳米塑料、BPA 和 BPS。

So the other day, I went across the street and bought a cup of coffee.

所以有一天，我穿过马路买了一杯咖啡。

Of course, they sold it to me in a paper cup, and I thought, "Oh, goodness, I forgot to bring my mug and my travel mug, my stainless steel mug, or my ceramic mug." Did I not purchase the coffee?

当然，他们把它装在纸杯里卖给我，我想，“哦，天哪，我忘了带我的杯子和我的旅行杯，我的不锈钢杯子，或者我的陶瓷杯子。”我没有买咖啡吗？

No, I'd already ordered the coffee.

不，我已经点了咖啡。

I didn't walk back.

我没有走回去。

What I did is as soon as I got back, I took the coffee, and I poured it into a ceramic mug.

我所做的就是一回来，我就把咖啡倒进陶瓷杯里。

So I'm not extremist.

所以我不是极端主义者。

I'm not somebody who's going to completely avoid these things.

我不是一个会完全避免这些事情的人。

But in the future, I'll try and remember to bring my mug over.

但以后我会尽量记得把我的杯子带过来。

Some places even give you a little discount on your coffee.

有些地方甚至会给你咖啡一点折扣。

So again, these are cost-saving approaches.

再说一遍，这些都是节省成本的方法。

You're certainly limiting or reducing the amount of waste that you're creating in the world, so that Can only be a good thing.

您肯定会限制或减少您在世界上制造的废物量，因此这只能是一件好事。

Okay?

好的？

And the plastic lids, probably a good idea to avoid drinking through those plastic lids too often.

还有塑料盖，这可能是避免经常通过塑料盖喝水的好主意。

Again, I want to emphasize, I'm not one of these people that's going to freak out about drinking a hot liquid through a plastic lid.

我想再次强调，我不是那些会因为通过塑料盖喝热液体而感到害怕的人之一。

These microplastics and nanoplastics are everywhere.

这些微塑料和纳米塑料无处不在。

We're consuming them all the time.

我们一直在消耗它们。

We can remove them from our body, and later we'll talk about ways that you can accelerate or increase the amount of removal of them from your body.

我们可以将它们从我们的身体中去除，稍后我们将讨论如何加速或增加它们从身体中的去除量。

But if we're just a little bit more conscious about how they get into our body, and we're a little bit more conscious about the elevated costs and the elevated amount of trash that's going to recycle into landfill and so on, probably a good idea to just bring your mug with you, your travel mug with you.

但是，如果我们对它们如何进入我们的身体有更多的认识，并且我们对增加的成本和增加的垃圾数量（将回收到垃圾填埋场等）有更多的认识，那么带上你的杯子，你的旅行杯可能是个好主意。

Try and make those mugs and travel mugs ceramic, stainless steel, or some other vessel that doesn't contain BPAs or BPSs.

尝试用陶瓷、不锈钢或其他不含 BPA 或 BPS 的容器制作这些杯子和旅行杯。

Before we move on to talk about what happens when microplastics and nanoplastics make it into, say, the testicle or the brain, like what the consequences of that is and are, I want to just briefly return to something that I flew past a while ago, and that's the analysis of microplastics and nanoplastic particles that are in bottled water.

在我们继续讨论微塑料和纳米塑料进入睾丸或大脑时会发生什么，以及其后果是什么之前，我想简单地回顾一下我不久前飞过的事情，那就是对瓶装水中的微塑料和纳米塑料颗粒的分析。

Remember, initially it was thought to be 30,000 particles per liter, then later it was discovered using better techniques that it's actually more like 240,000 on average particles per liter.

请记住，最初被认为是每升 30,000 个颗粒，后来使用更好的技术发现实际上更接近每升平均 240,000 个颗粒。

How did that huge discrepancy in data arise?

如此巨大的数据差异是如何产生的呢？

Now, I realize this is not a data analysis discussion, but I want to talk about this just briefly because it illustrates for you something really important about science, which is as tools for measurement get better, so does our understanding about what's going on in our brains and bodies.

现在，我意识到这不是一个数据分析讨论，但我想简单地谈谈这个，因为它向您展示了科学中真正重要的一些东西，即随着测量工具变得更好，我们对大脑和身体中发生的事情的理解也变得更好。

And it's a very simple and kind of cool thing related to light.

这是与光相关的非常简单且很酷的事情。

So you could imagine that the first paper was looking under the microscope at a drop of water taken from a bottle that was plastic and then imaged the number of little plastic particles in there.

所以你可以想象第一篇论文在显微镜下观察从塑料瓶中取出的一滴水，然后对其中的小塑料颗粒的数量进行成像。

You'd say, "Well, there's a particle, and there's a particle, and there's a particle." And there are tools that can count those particles.

你会说，“嗯，有一个粒子，有一个粒子，还有一个粒子。”并且有一些工具可以计算这些粒子的数量。

Well, what if you have two particles that are really close together, right?

好吧，如果两个粒子非常靠近怎么办，对吧？

If you recall, microplastics are anywhere from one micron in diameter all the way up to five millimeters in diameter.

如果您还记得的话，微塑料的直径从一微米到五毫米不等。

But nanoplastics are less than one micron in diameter.

但纳米塑料的直径小于一微米。

So how do you know that when you see a clump of stuff under the microscope in that drop of water, that you're looking at one big piece of plastic versus thousands and thousands of little pieces of nanoplastic, or even just much smaller pieces of microplastic.

那么，当你在显微镜下看到一滴水中的一团东西时，你怎么知道你看到的是一大块塑料而不是成千上万的纳米塑料小块，甚至只是更小的微塑料块。

Well, it has to do with what's called the point spread function, and I don't really want to get into this in too much detail, but basically when you shine light on something, you get kind of a little hill of light, if you will.

嗯，它与所谓的点扩散函数有关，我真的不想详细讨论这个问题，但基本上，当你用光照射某物时，如果你愿意的话，你会得到一点光山。

There's a peak at the center, and then it drops off with distance.

中心有一个峰值，然后随着距离的增加而下降。

The reason why the numbers jumped from 30,000 to 240,000 is not because the researchers got much better.

数字从 30,000 跃升至 240,000 的原因并不是因为研究人员变得更好。

It's because the tools got much better.

这是因为工具变得更好了。

Okay?

好的？

There are new imaging techniques, and I'll put a reference to this for those of you that are into this kind of stuff, entitled "Rapid Single-Particle Chemical Imaging of Nanoplastics by SRS Microscopy." Okay?

现在有新的成像技术，我将为那些对此类技术感兴趣的人提供一个参考，标题为“通过 SRS 显微镜对纳米塑料进行快速单粒子化学成像”。好的？

Pretty nerdy stuff, but it's fun if you're interested in light and how light can illuminate things and show detail or not detail.

相当书呆子的东西，但如果您对光以及光如何照亮物体并显示细节或不显示细节感兴趣，那么它会很有趣。

But basically, what we're realizing is that there are a lot more particles of plastic in different tissues, in different things that we're ingesting, et cetera, because we're getting better and better ways of separating those clumps of light into lots of little clumps of light and realizing, oh, that looked like one particle, right?

但基本上，我们意识到，在不同的组织中，在我们摄入的不同的东西中，等等，有更多的塑料颗粒，因为我们正在找到越来越好的方法，将这些光团分离成许多小光团，并意识到，哦，那看起来像一个粒子，对吧？

Remember, it's particles per liter.

请记住，它是每升的颗粒数。

It's not one particle.

它不是一个粒子。

It's 10,000 particles.

这是 10,000 个粒子。

Now, you might say, "Okay, well, what's the difference between a bunch of little particles and one big particle?" Ah, there's a big difference.

现在，你可能会说，“好吧，一堆小粒子和一个大粒子有什么区别？”啊，差别很大啊。

What's the big difference?

有什么大的区别呢？

Little particles can make it across barriers that big particles can't.

小颗粒可以跨越大颗粒无法跨越的障碍。

These little nanoparticles of plastic are especially concerning because those are the ones that you find in greatest abundance, or I should say, among the plastics that you find in different tissues, the ones that are in greatest abundance in the brain, the testes, and the follicle.

这些塑料小纳米粒子尤其令人担忧，因为它们是你在不同组织中发现的塑料中含量最多的那些，或者我应该说，在你在不同组织中发现的塑料中，它们在大脑、睾丸和卵泡中含量最多。

Again, these tissues that nature and evolution have gone out of their way to protect with these very stringent barriers, like the blood-brain barrier, like the blood-testicular barrier, like the blood-follicle barrier.

同样，自然和进化已经用这些非常严格的屏障来保护这些组织，例如血脑屏障，例如血睾丸屏障，例如血卵泡屏障。

Those are the ones that are getting across because they're very small.

这些是正在传播的，因为它们非常小。

They can sneak through the little holes in those biological fences.

他们可以潜入那些生物围栏上的小洞。

They're getting deposited in those tissues, brain, testicle, and follicle, and they're staying there at least until people die, which in the case of the analysis of postmortem tissue, is many decades later.

它们沉积在这些组织、大脑、睾丸和卵泡中，并且至少会留在那里直到人们死亡，就死后组织的分析而言，这是几十年后的事。

Okay?

好的？

So I'm not just raising this discussion about ways to disambiguate large particles from small particles just to be nerdy and technical.

所以我提出这个关于如何区分大粒子和小粒子的讨论不仅仅是为了书呆子和技术性。

It turns out to be a really important issue with real biological implications.

事实证明，这是一个非常重要的问题，具有真正的生物学意义。

Okay, so lots of itty-bitty little pieces of plastic getting their way into tissues like brain, follicle, testes, liver, lung, et cetera.

好吧，很多微小的塑料碎片进入了大脑、卵泡、睾丸、肝脏、肺等组织。

What are some of the implications of this?

这有哪些影响？

Now, there are a lot of animal data, data in fish, data in mice, et cetera, that have explored how microplastics and nanoplastics can disrupt any number of different biological functions.

现在，有大量的动物数据、鱼类数据、小鼠数据等，探索了微塑料和纳米塑料如何破坏许多不同的生物功能。

But it's probably worth looking at how nanoplastic and microplastic accumulation in specific tissues is correlated with specific health detriments in humans, even though the data are correlative.

但也许值得研究一下特定组织中纳米塑料和微塑料的积累如何与人类特定的健康危害相关，尽管数据是相关的。

Right?

正确的？

It's much harder to get causal data from human studies because the animal studies, frankly, are hard to translate to humans, in this case in particular because a lot of the features of animal biology, while similar to human biology, humans are animals, but you get the point.

从人类研究中获得因果数据要困难得多，因为坦率地说，动物研究很难转化为人类，特别是在这种情况下，因为动物生物学的很多特征虽然与人类生物学相似，但人类也是动物，但你明白了。

They don't correspond so easily when looking at microplastics and nanoplastics for the following reason.

由于以下原因，在研究微塑料和纳米塑料时，它们并不那么容易对应。

Let's say you have a little fish.

假设你有一条小鱼。

That fish is a couple centimeters long, and it turns out there's, I don't know, about an aspirin's size of microplastics and nanoplastics in that fish when that fish is analyzed postmortem.

那条鱼有几厘米长，我不知道，当对这条鱼进行尸检时，发现它体内含有阿司匹林大小的微塑料和纳米塑料。

You say, "Okay, well, that's kind of a lot," right?

你会说，“好吧，这已经很多了，”对吧？

An aspirin's worth or an aspirin-size batch of microplastics and Nanoplastics in that little fish, and then you look in humans and you realize, okay, well, there's more microplastics than nanoplastics, but not that much more.

这条小鱼体内含有阿司匹林的价值或阿司匹林大小的一批微塑料和纳米塑料，然后你看看人类，你会意识到，好吧，好吧，微塑料比纳米塑料多，但也没有那么多。

How much of a detriment is there really going to be?

真正会造成多大的损害？

Can you look at the study in the fish, seeing, for instance, and this has been demonstrated, that you have disruption in neurological pathways, the formation of those pathways, like brain development is altered, reproductive function is altered, et cetera.

你能看一下对鱼的研究吗，例如，这已经被证明，你的神经通路和这些通路的形成受到了破坏，比如大脑发育被改变，生殖功能被改变，等等。

It's hard to translate.

很难翻译。

We don't really know what it means in terms of humans.

我们真的不知道这对人类意味着什么。

So we'll turn to the correlative data in humans, and I'll look to the strongest data, at least that I could find out there.

因此，我们将转向人类的相关数据，我将寻找最有力的数据，至少是我能在那里找到的数据。

And there are kind of three major cases that I think are worth highlighting.

我认为有三个主要案例值得强调。

The first one is that there was a study done in humans.

第一个是在人类身上进行了一项研究。

This was published in 2021.

该文章发表于 2021 年。

It was published in the "Journal of Environmental Science and Technology" that found much higher levels of microplastics in the stool samples of people that were diagnosed with irritable bowel syndrome.

该研究发表在《环境科学与技术杂志》上，发现被诊断患有肠易激综合症的人的粪便样本中微塑料含量要高得多。

Okay, irritable bowel syndrome is very disruptive to people's well-being.

好吧，肠易激综合症对人们的健康有很大的破坏。

There isn't an obvious cure for irritable bowel syndrome, although some people find relief by improving their gut microbiota, by limiting body-wide and gut inflammation through any number of different things, improving sleep and eating a low inflammation diet, et cetera.

肠易激综合症并没有明显的治愈方法，尽管有些人可以通过改善肠道微生物群、通过多种不同的方法限制全身和肠道炎症、改善睡眠和吃低炎症饮食等来缓解症状。

This is something that I'll probably cover in a future episode of the "Huberman Lab" podcast, gastrointestinal challenges, that is.

我可能会在“Huberman Lab”播客的未来一集中介绍胃肠道挑战。

So I want to be very clear, there was no direct causation established, but it was clear that there were higher levels of microplastics found in the stool tissue coming from people who had irritable bowel syndrome than in individuals who did not have irritable bowel syndrome.

所以我想澄清的是，没有确定直接的因果关系，但很明显，患有肠易激综合症的人的粪便组织中发现的微塑料含量高于没有肠易激综合症的人。

And while no study is perfect, they included a number of important controls in the experiment to control for age range and some other features.

虽然没有一项研究是完美的，但他们在实验中加入了一些重要的对照，以控制年龄范围和其他一些特征。

So it's reasonable to assume that the accumulation of microplastics in the gut or somewhere along the GI tract had somehow led to or related to irritable bowel syndrome.

因此，可以合理地假设，微塑料在肠道或胃肠道某处的积累在某种程度上导致了肠易激综合症或与之相关。

Okay, now you could also imagine the reverse.

好吧，现在你也可以想象相反的情况。

This is very important to understand.

理解这一点非常重要。

You could also imagine that people who had irritable bowel syndrome perhaps are less good at filtering microplastics and nanoplastics from the food and liquids they consume than are people who don't have irritable bowel syndrome.

您还可以想象，与没有肠易激综合症的人相比，患有肠易激综合症的人可能不太擅长从他们摄入的食物和液体中过滤微塑料和纳米塑料。

So the causality, if it exists at all, could run in either direction or both.

因此，如果因果关系确实存在，那么它可能朝任一方向发展，也可能朝两个方向发展。

Nonetheless, I think it's an interesting study, and if you're somebody who suffers from gastrointestinal distress, such as irritable bowel syndrome or otherwise, I think you'd be wise, indeed all people would be wise, but I think you'd be especially wise to take into consideration some of the to-dos and not-to-dos that I'm covering during today's episode, such as avoiding consuming water from plastic bottles, some of the stuff we talked about earlier, avoiding canned soup and other BPA, BPS-containing containers and things of that sort, or things that come from those containers.

尽管如此，我认为这是一项有趣的研究，如果你患有胃肠道不适，例如肠易激综合症或其他疾病，我认为你会是明智的，实际上所有人都会明智，但我认为你会特别明智地考虑我在今天的节目中介绍的一些要做和不做的事情，例如避免喝塑料瓶装的水，我们之前讨论过的一些东西，避免罐装汤和其他 BPA，含有 BPS 的容器和类似的东西，或者来自这些容器的东西。

The other area where there was some really interesting correlative data relates to reproductive function and hormone health.

另一个领域有一些非常有趣的相关数据，涉及生殖功能和激素健康。

And this is where we can start to get into a bit more detail about BPAs and BPSs and phthalates and some of their roles in disrupting endocrine, that is hormone pathways.

从这里我们可以开始更详细地了解 BPA、BPS 和邻苯二甲酸盐以及它们在扰乱内分泌（即激素途径）方面的一些作用。

So there's a study I'll put a link to in the show note captions that's entitled "Urinary Phthalate Metabolites Are Associated With Decreased Serum Testosterone," so that's in blood, "In Men, Women, and Children." Okay?

因此，我将在节目说明文字中添加一项研究的链接，标题为“尿液邻苯二甲酸盐代谢物与血清睾酮水平降低有关”，因此血液中的研究结果是“男性、女性和儿童”。好的？

This is an interesting study for a number of reasons.

由于多种原因，这是一项有趣的研究。

First of all, it emphasizes something that everybody should know, which is that testosterone plays key roles in men, women, and kids.

首先，它强调了每个人都应该知道的事情，那就是睾丸激素在男性、女性和儿童中发挥着关键作用。

Okay?

好的？

It is not the case that testosterone is just present in men and boys.

睾丸激素并非只存在于男性和男孩中。

It's also present in women and girls, and it plays an important role in everybody.

它也存在于妇女和女孩中，并且在每个人身上都发挥着重要作用。

Okay?

好的？

It's involved, of course, in some of the things that we normally associate with testosterone, such as muscle mass, bone density, strength, et cetera, but testosterone can be converted to estrogen.

当然，它与我们通常与睾酮相关的一些事情有关，例如肌肉质量、骨密度、力量等，但睾酮可以转化为雌激素。

Testosterone is involved in libido in both men and women.

睾酮与男性和女性的性欲有关。

It's involved in brain development in boys and girls, in genitalia development, and on and on.

它涉及男孩和女孩的大脑发育、生殖器发育等等。

So it's an important hormone, and it was clear from this study that elevated levels of phthalates, that is phthalate metabolites, are associated with lower testosterone levels in all those populations.

因此，它是一种重要的激素，从这项研究中可以清楚地看出，邻苯二甲酸盐（即邻苯二甲酸盐代谢物）水平的升高与所有这些人群中睾酮水平的降低有关。

They point out, quote, "That the strongest and most consistent inverse relationships between level of phthalates and testosterone," that is elevated phthalate metabolites, lower testosterone, "were found among women ages 40 to 60 years." And this is very important.

他们指出，“邻苯二甲酸盐和睾酮水平之间最强且最一致的反向关系”，即邻苯二甲酸盐代谢物升高，睾酮降低，“在 40 至 60 岁的女性中发现”。这非常重要。

If you saw the episode that we did with Dr. Mary Claire Haver on perimenopause, menopause, she emphasized that perimenopause, menopause, which typically sets in somewhere between one's late 40s and 60s, okay, there's huge variation there, sometimes as early as one's 30s.

如果你看过我们和 Mary Claire Haver 博士一起做的关于围绝经期、更年期的节目，她强调围绝经期、更年期通常发生在 40 多岁到 60 多岁之间，好吧，那里有很大的变化，有时早在 30 多岁。

That would be early, however.

不过，那还为时过早。

More often in one's 40s and 50s, sometimes as late as 60s, involves reductions in estrogen, but also in testosterone, and this has major implications for creating less feelings of vigor, lowered libido, less recovery from exercise, and other life stressors, and things of that sort.

更常见的是，在 40 多岁和 50 多岁，有时甚至晚至 60 多岁时，雌激素和睾酮激素都会减少，这对造成活力感减弱、性欲降低、运动恢复困难以及其他生活压力等产生重大影响。

Now, this study also interestingly shows that in, quote, "Adult men, the only significant or suggestive inverse association between phthalate metabolites and testosterone were observed among men 40 to 60 years old." Now, there are a number of different ways that we could interpret those data.

现在，这项研究还有趣地表明，“成年男性中，邻苯二甲酸酯代谢物与睾酮之间唯一显着或暗示的负相关关系是在 40 至 60 岁的男性中观察到的。”现在，我们可以通过多种不同的方式来解释这些数据。

One is that men younger than 40 have high enough levels of testosterone that, or the ranges of testosterone are great enough in that sample of younger than 40 years old, that somehow that was able to swamp out any reductions in testosterone that were caused by phthalate metabolites.

其一是，40 岁以下的男性睾酮水平足够高，或者 40 岁以下的样本中睾酮水平足够大，以某种方式能够抵消由邻苯二甲酸酯代谢物引起的睾酮减少。

Or rather, that once men get from 40 to 60 years old, that there's somehow a vulnerability of the testosterone pathways to phthalates, or, and none of these are mutually exclusive, of course, that the phthalates had built up in those men's system over a number of years, and then were having their major effects on those men between 40 and 60 years old.

或者更确切地说，一旦男性从 40 岁到 60 岁，睾丸激素途径对邻苯二甲酸盐的影响就会变得脆弱，或者，当然，这些都不是相互排斥的，邻苯二甲酸盐已经在这些男性的系统中积累了多年，然后对 40 岁到 60 岁之间的男性产生了重大影响。

I do find it interesting that the major effects were observed in both men and women 40 to 60 years old, and the interpretation of those data that makes the most sense to me at least, is that there's a cumulative effect of these phthalates over time that reveals itself, at least statistically, in men and women once they reach 40 to 60 years.

我确实发现有趣的是，在 40 至 60 岁的男性和女性中都观察到了主要影响，而对这些数据的解释至少对我来说最有意义的是，这些邻苯二甲酸盐随着时间的推移会产生累积效应，至少在统计上，一旦男性和女性达到 40 至 60 岁，就会显现出来。

So what are these phthalates?

那么这些邻苯二甲酸盐是什么？

Well These phthalates are things that are included in plastics that house liquids and foods that we eat or that we cook with, or that simply exist in our environment and are getting broken down and that we're inhaling and then are making their way across the blood-testis barrier, blood-follicle barrier, or into any number of other tissues.

这些邻苯二甲酸盐是塑料中含有的物质，塑料中含有我们吃或做饭的液体和食物，或者只是存在于我们的环境中并被分解，我们吸入它们，然后穿过血睾屏障、血滤泡屏障或进入任何其他组织。

Those phthalates are there, of course, to make plastic more flexible and durable, but they are known endocrine disruptors.

当然，这些邻苯二甲酸盐的存在是为了使塑料更加柔韧和耐用，但它们是众所周知的内分泌干扰物。

Dr Shanna Swan has done beautiful work showing that young animals and potentially humans who are exposed to phthalates from things like pesticides in particular, can actually have a fairly major disruption in what's called the anogenital distance, okay?

Shanna Swan 博士做了出色的工作，表明幼小的动物和潜在的人类，尤其是接触杀虫剂等邻苯二甲酸盐的人，实际上会对所谓的肛门生殖器距离产生相当大的破坏，好吗？

Withhold your chuckles.

忍住你的笑声。

The distance between the penis and the anus in people that have been exposed to phthalates, or mothers of boys that have been exposed to phthalates, those boys are born with a shorter penile to anal distance, okay?

接触过邻苯二甲酸盐的人的阴茎和肛门之间的距离，或者接触过邻苯二甲酸盐的男孩的母亲，这些男孩出生时阴茎到肛门的距离较短，好吗？

Typically, it's of a certain distance, and there's a correlation with reduced anogenital distance.

通常，它有一定的距离，并且与缩短的肛门生殖器距离相关。

That is an external marker, okay?

这是一个外部标记，好吗？

It's not that that itself is necessarily a bad thing, that's not what we're saying here.

这并不是说这本身一定是一件坏事，这不是我们在这里所说的。

But that's an external marker that can be measured in mice, and there are some studies that are exploring that in humans as well, that correlates with a number of other things, including lower sperm counts, reduced sperm motility, and things of that sort.

但这是一种可以在小鼠身上测量的外部标记，并且有一些研究也在人类中探索这一点，它与许多其他因素相关，包括精子数量减少、精子活力降低等。

Likewise, BPAs, the bisphenol A and BPS are known endocrine disruptors.

同样，BPA、双酚 A 和 BPS 也是已知的内分泌干扰物。

I talked about this a little bit earlier.

我之前谈过这个。

They're known to bind to estrogen receptors, so they mimic estrogen.

众所周知，它们与雌激素受体结合，因此它们模仿雌激素。

Sometimes they activate those estrogen receptor-dependent pathways, so they literally mimic estrogen.

有时它们会激活雌激素受体依赖性途径，因此它们实际上模仿了雌激素。

Sometimes they block those estrogen receptors so that estrogen cannot have the normal role of docking in those receptors and causing their normal functions.

有时它们会阻断那些雌激素受体，使雌激素无法发挥正常作用，对接这些受体并导致其正常功能。

And BPA and to some extent BPS and potentially phthalates, can dock to androgen receptors as well, sometimes referred to as testosterone receptors, androgen receptors.

BPA 以及某种程度上的 BPS 和潜在的邻苯二甲酸盐，也可以与雄激素受体对接，有时称为睾酮受体、雄激素受体。

So the point is that BPAs, BPSs, and phthalates are not good for endocrine function, and they are present in basically all plastics unless it says no BPA or all phthalates removed.

所以重点是，BPA、BPS 和邻苯二甲酸盐对内分泌功能不利，它们基本上存在于所有塑料中，除非标明不含 BPA 或所有邻苯二甲酸盐均已去除。

They're present in herbicides, et cetera.

它们存在于除草剂等中。

And they're of real concern.

他们确实很担心。

And it's very clear, as I mentioned earlier, that you can detect microplastics in human testes and, I didn't mention this earlier, and in semen.

正如我之前提到的，很明显，你可以在人类睾丸和精液中检测到微塑料，而且我之前没有提到这一点。

And it is now very clear that that's correlated with reduced sperm counts and lower sperm motility.

现在非常清楚，这与精子数量减少和精子活力降低有关。

Now, I also want to be very clear.

现在，我也想非常清楚。

Remember, I'm not an alarmist.

请记住，我不是危言耸听者。

I want to be clear that just because sperm counts are significantly lower in people that have a certain amount of microplastics and nanoplastics, potentially in their testes or that they've been exposed to, does not necessarily mean that they're infertile.

我想澄清的是，仅仅因为睾丸中或接触过的微塑料和纳米塑料含有一定量的人的精子数量明显较低，并不一定意味着他们不育。

It is true that total sperm count and sperm motility, forward motility being an important indicator of sperm health, are correlated with one's ability to fertilize an egg, okay?

确实，精子总数和精子活力（向前运动是精子健康的重要指标）与卵子受精能力相关，好吗？

This was covered in a quite long but quite detailed episode that I did about fertility in both males and females.

我在一个关于男性和女性生育能力的相当长但非常详细的章节中对此进行了介绍。

There are a number of things one can do to increase sperm counts or to at least limit sperm count depletion.

人们可以采取多种措施来增加精子数量或至少限制精子数量减少。

There are a number of things that one can do to improve sperm motility.

人们可以采取多种措施来提高精子活力。

I encourage you to check out that episode.

我鼓励你看看那一集。

I'll provide a link to it in the show note captions.

我将在节目注释标题中提供指向它的链接。

In fact, I'll link to the specific timestamp in the show note captions that gets to those particular strategies.

事实上，我将链接到显示注释标题中的特定时间戳，以获取这些特定策略。

But the point here is that microplastics and nanoplastics are found in human testes, and that's correlated with reductions in sperm count and reductions in sperm motility.

但这里的要点是，人类睾丸中发现了微塑料和纳米塑料，这与精子数量的减少和精子活力的降低有关。

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

我想稍微休息一下，并感谢我们的赞助商之一 Function。

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

在寻找最全面的实验室测试方法后，我最近成为了 Function 成员。

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

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

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

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

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

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

This was totally surprising to me.

这让我完全惊讶。

I had no idea prior to taking the test.

参加考试之前我不知道。

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

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

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

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

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

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

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

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

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

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

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

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

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

今天的节目也是八觉给我们带来的。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

Now, I've spoken many times before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.

现在，我之前已经在这个播客中多次谈到我们每晚获得充足的优质睡眠的迫切需要。

That's truly the foundation of all mental health, physical health, and performance.

这确实是所有心理健康、身体健康和表现的基础。

And one of the best ways to ensure that you get a great night's sleep is to control the temperature of your sleeping environment.

确保您睡个好觉的最佳方法之一就是控制睡眠环境的温度。

And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.

为了醒来时感到神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep makes it incredibly easy to control the temperature of your sleeping environment by allowing you to control the temperature of your mattress cover at the beginning, middle, and end of the night.

八睡眠让您可以非常轻松地控制睡眠环境的温度，让您可以在晚上的开始、中间和结束时控制床垫套的温度。

I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近四年了，它彻底改变并改善了我的睡眠质量。

Eight Sleep has now launched their newest generation of the Pod Cover, the Pod 4 Ultra.

八睡眠现在推出了他们最新一代的 Pod Cover，Pod 4 Ultra。

The Pod 4 Ultra has improved cooling and heating capacity, higher fidelity sleep tracking technology, and even has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.

Pod 4 Ultra 具有改进的冷却和加热能力、更高保真度的睡眠跟踪技术，甚至还具有打鼾检测功能，可以自动将您的头抬起几度，以改善气流并停止打鼾。

If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com/huberman to save up to $350 off their Pod 4 Ultra.

如果您想尝试 8 Sleep 床垫套，请访问 foursleep.com/huberman，Pod 4 Ultra 最多可节省 350 美元。

Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

再说一遍，这是八睡眠.com/huberman。

Another study that got people's attention that I think is worth mentioning, which relates to microplastics, nanoplastics, and cardiovascular disease.

另一项引起人们关注的研究我认为值得一提，它与微塑料、纳米塑料和心血管疾病有关。

This was a study published in the New England Journal of Medicine in 2024, so this is a fabulously good journal.

这是 2024 年发表在《新英格兰医学杂志》上的一项研究，所以这是一本非常好的杂志。

And what it found was that polyethylene, which is a component of many plastics out there, were detected in the carotid artery plaques of, in this case, 150 patients, which is approximately 58% of the ones that were included in the study.

结果发现，聚乙烯是许多塑料的成分，在本例中的 150 名患者的颈动脉斑块中检测到了聚乙烯，约占该研究纳入患者的 58%。

And they also found using a technique called electron microscopy, today's fun because we get to talk about different types of microscopy.

他们还发现使用一种称为电子显微镜的技术，今天很有趣，因为我们可以谈论不同类型的显微镜。

Electron microscopy allows you to look at things that are smaller than a micron.

电子显微镜可以让您观察小于微米的物体。

You can look all the way down into the nanometer range.

您可以一直观察到纳米范围。

You can start breaking up that 1/1000 of a millimeter into nanometers, and you can start to see things that are really, really small.

你可以开始将 1/1000 毫米分解为纳米，然后你就可以开始看到非常非常小的东西。

And in this study, electron microscopy showed that there were these little jagged-edge foreign particles among the plaque macrophages of these cardiovascular plaques.

在这项研究中，电子显微镜显示这些心血管斑块的斑块巨噬细胞中存在这些锯齿状边缘的小异物颗粒。

Macrophages are part of the immune system.

巨噬细胞是免疫系统的一部分。

These are cells that go in and try and eat things up.

这些细胞会进入并尝试吃掉东西。

They're like little ambulances.

它们就像小型救护车。

Later, we're going to talk about microglia, which are the brain's resident microphages, or microphages, depending on where you live and how you like to pronounce it.

稍后，我们将讨论小胶质细胞，它们是大脑中常驻的微噬细胞，或称为小噬细胞，具体取决于您居住的地方以及您喜欢的发音。

But the point here is that when using a technique like electron microscopy that allows you to look at really, really small stuff, it was very clear that the plaques that form these basically occlusions within the arteries, these are not good.

但这里的要点是，当使用像电子显微镜这样的技术时，可以让你观察非常非常小的东西，很明显，在动脉内形成这些基本上闭塞的斑块，这些都是不好的。

This is one of the reasons you want to eat properly and do cardiovascular exercise and take great care of yourself, et cetera.

这是您想要正确饮食、进行心血管锻炼、好好照顾自己等等的原因之一。

Electron microscopy made very clear that there were little plastic foreign jagged particles deposited in some of these plaques.

电子显微镜非常清楚地表明，其中一些斑块中沉积了很少的塑料外来锯齿状颗粒。

Now, were they the cause of these plaques?

现在，它们是这些斑块的原因吗？

Did they contribute to some of the occlusion caused by those plaques?

它们是否导致了这些斑块引起的某些闭塞？

Unclear.

不清楚。

But it's reasonable to assume that they form part of the physical substrate that could occlude blood flow through these arteries, which, of course, leads to cardiovascular events, which, of course, are not good.

但可以合理地假设，它们构成了可能阻塞流经这些动脉的血流的物理基质的一部分，这当然会导致心血管事件，这当然是不好的。

So I'll put a link to this study in the show note captions.

因此，我将在节目注释标题中放置该研究的链接。

Again, these are correlative studies in humans.

同样，这些都是针对人类的相关研究。

Correlative studies are only that.

相关研究仅此而已。

They're just correlative.

它们只是相关的。

But I'm trying to provide a patchwork of things that suggest that it would indeed be a good idea to try and limit your ingestion or at least facilitate the removal of microplastics and nanoplastics from your system.

但我试图提供一些拼凑的东西，表明尝试限制您的摄入或至少促进从您的系统中去除微塑料和纳米塑料确实是一个好主意。

Another reason to do that relates to the so-called PFAS.

这样做的另一个原因与所谓的 PFAS 有关。

These are a group of chemicals sometimes referred to as the "forever chemicals" because they are very long-standing once they get into your system.

这些化学物质有时被称为“永久化学物质”，因为它们一旦进入您的系统就会长期存在。

These things have names other than PFAS, which is an acronym, things like perfluoroalkyl, things like polyfluoroalkyl.

这些物质的名称不同于 PFAS（这是一个缩写词），例如全氟烷基、多氟烷基等。

I don't know how good my pronunciation of those is, but if you look up the PFAS, you'll see that these things are known to cause liver damage.

我不知道我对这些东西的发音有多好，但如果你查一下 PFAS，你会发现这些东西会导致肝脏损伤。

They can damage the immune system.

它们会损害免疫系统。

They are considered forever chemicals because they are not broken down.

它们被认为是永久的化学物质，因为它们不会被分解。

They last forever.

它们永远持续下去。

Then again, some of the other components of microplastics and nanoplastics are also known to last forever.

另一方面，微塑料和纳米塑料的其他一些成分也被认为可以永久保存。

So you're starting to get a picture of these little tiny bits of plastic, some tinier than others, depositing themselves in our tissues.

所以你开始看到这些微小的塑料碎片，其中一些比其他的更小，它们沉积在我们的组织中。

They're everywhere out there.

他们无处不在。

They are most prominent in certain sources, but they're going to get into our system.

它们在某些来源中最为突出，但它们将进入我们的系统。

Now, does that mean that we can't get rid of them?

现在，这是否意味着我们无法摆脱它们？

No. We absolutely can get rid of them.

不，我们绝对可以摆脱它们。

In fact, we have a number of different ways that we get rid of toxins and foreign invaders in our body.

事实上，我们有多种不同的方法来清除体内的毒素和外来入侵者。

Some of those include the immune system.

其中一些包括免疫系统。

Even if you have just some sort of foreign object like a splinter, your immune system has a reaction to that.

即使您只是有某种异物（例如碎片），您的免疫系统也会对此做出反应。

Typically, you get some pus around it, some inflammation, and that pus and inflammation is part of the process of isolating that foreign intruder, that splinter, and then eventually creating some tissues that extrude it or allow you to extrude it.

通常情况下，它周围会出现一些脓液，一些炎症，而脓液和炎症是隔离外来入侵者、碎片的过程的一部分，然后最终产生一些组织来挤出它或允许你挤出它。

You, of course, also have what's called your adaptive immune system, which doesn't just react to the presence of something foreign, but creates antibodies which can combat that, and so on and so forth.

当然，你也有所谓的适应性免疫系统，它不仅对异物的存在做出反应，而且会产生可以对抗异物的抗体，等等。

So your body has these frankly miraculous ways of dealing with foreign intruders of different sorts.

所以你的身体有这些坦率的神奇方式来应对不同类型的外来入侵者。

But it does seem that microplastics and nanoplastics can deposit themselves in their tissues and stay there.

但微塑料和纳米塑料似乎确实可以沉积在它们的组织中并留在那里。

Does that mean that you don't have any chance of getting them out?

这是否意味着你没有机会把他们救出来？

No.

不。

You have a liver.

你有肝脏。

Your liver, yes, contains microplastics and nanoplastics, very likely if you've been alive for any amount of time, but it also has what's called phase one and phase two detoxification processes that allow you to break down and get rid of certain foreign products, including microplastics and nanoplastics.

是的，你的肝脏中很可能含有微塑料和纳米塑料，如果你已经活了很长时间的话，但它也有所谓的第一阶段和第二阶段解毒过程，可以让你分解并​​清除某些外来物质，包括微塑料和纳米塑料。

So let's talk about liver detoxification and some of the things that can facilitate liver detoxification that you actually have control over.

那么，让我们来谈谈肝脏解毒以及一些您实际上可以控制的可以促进肝脏解毒的事情。

So let's talk about liver detoxification.

那么我们来谈谈肝脏解毒。

The liver is such a cool organ.

肝脏是一个很酷的器官。

It does so many cool things.

它做了很多很酷的事情。

It's not just about detoxification, by the way.

顺便说一句，这不仅仅是排毒。

It does all sorts of things related to blood clotting.

它具有与凝血相关的各种作用。

It's just an amazing organ.

这真是一个了不起的器官。

We should probably do an entire episode about the liver, and not just eating liver.

我们或许应该做一整集关于肝脏的节目，而不仅仅是吃肝脏。

I'm not a fan of eating liver.

我不喜欢吃肝脏。

I do it every once in a while because I'm told it's nutritious.

我每隔一段时间就会这样做，因为我听说它很有营养。

But let's talk about the living, functioning liver.

但我们来谈谈活的、功能正常的肝脏。

There are two types of liver detoxification processes.

肝脏解毒过程有两种类型。

So this is not about detoxing your liver.

所以这不是为了肝脏排毒。

You may hear about detoxing your liver.

您可能听说过肝脏排毒。

That's a whole other discussion that I don't want to get into, at least not here.

这是另一个我不想参与的讨论，至少不是在这里。

There's type one and type two liver detoxification.

肝脏解毒有第一型和第二型。

There's type one, so-called phase one liver detoxification, is also called the oxidation phase.

第一种类型，即所谓的肝脏解毒第一阶段，也称为氧化阶段。

It involves something called cytochrome P450 enzymes.

它涉及一种叫做细胞色素 P450 酶的东西。

So enzymes are involved in the breakdown of different things.

因此酶参与不同物质的分解。

It converts toxins into less harmful components that ideally are excreted from the body.

它将毒素转化为危害较小的成分，最好从体内排出。

Type two or phase two liver detoxification, again, this is not detoxification of your liver, this is detoxification by your liver, is also called the conjugation phase of detoxification.

第二型或第二阶段肝脏解毒，再说一次，这不是你的肝脏解毒，这是你的肝脏解毒，也称为解毒的结合阶段。

It involves enzymes that attach molecules to toxins.

它涉及将分子附着在毒素上的酶。

It makes those toxins water-soluble and easier to excrete from the body in the form of urine Okay?

它使这些毒素溶于水，更容易以尿液的形式排出体外，好吗？

It neutralizes reactive intermediates from phase one.

它中和第一相的反应性中间体。

Okay, so phase one and phase two detoxification work together.

好的，第一阶段和第二阶段的排毒是一起进行的。

During phase two of liver-controlled detoxification is where toxins are broken down, and those broken down components are prepared to be removed from the body.

在肝脏控制的解毒的第二阶段，毒素被分解，这些分解的成分准备从体内清除。

Okay?

好的？

It is thought that the liver plays a primary role in the removal of microplastics and nanoplastics, BPAs and BPSs.

人们认为肝脏在清除微塑料和纳米塑料、BPA 和 BPS 方面发挥着主要作用。

And by the way, I realize I didn't say this earlier, and I should have, these BPAs and BPSs are sometimes chemical components within the microplastics and nanoplastics.

顺便说一句，我意识到我之前没有说过，我应该说过，这些 BPA 和 BPS 有时是微塑料和纳米塑料中的化学成分。

They sometimes attach themselves to the microplastics and nanoplastics.

它们有时会附着在微塑料和纳米塑料上。

I should have said that earlier.

我应该早点说的。

Forgive me.

对不起。

The microplastics and nanoplastics can act as what are called vectors or carriers of things like BPAs, BPSs, phthalates, and forever chemicals.

微塑料和纳米塑料可以充当 BPA、BPS、邻苯二甲酸盐和永久化学品等物质的载体或载体。

Okay?

好的？

I should have mentioned that earlier.

我应该早点提到这一点。

So type two, that is phase two of liver-controlled detoxification, is where these toxins that are in the body and potentially these microplastics themselves and nanoplastics themselves are not necessarily broken down, because some of those things can't be broken down, but where they are prepared to be excreted from the body.

因此，第二类，即肝脏控制解毒的第二阶段，是体内的这些毒素以及潜在的这些微塑料本身和纳米塑料本身不一定被分解的阶段，因为其中一些物质无法被分解，但它们准备从体内排出。

And we have some degree of control over phase two of liver-controlled detoxification.

我们对肝脏控制解毒的第二阶段有一定程度的控制。

Again, I'm calling it liver-controlled detoxification so that this doesn't get misconstrued as detoxing your liver, which frankly is a very controversial topic and may not be possible at all, although simply by saying that I'm probably going to get attacked.

再次，我将其称为肝脏控制排毒，这样就不会被误解为肝脏排毒，坦率地说，这是一个非常有争议的话题，而且可能根本不可能，尽管简单地说我可能会受到攻击。

But here we're just talking about your liver's ability to break down and remove things from your body that you frankly don't want in your body.

但在这里我们只是谈论肝脏分解和清除体内不希望存在的物质的能力。

One way that you can enhance phase two liver control detoxification processes is by increasing your intake of something called sulforaphane, which is present in cruciferous vegetables such as broccoli and cauliflower.

增强第二阶段肝脏控制排毒过程的一种方法是增加萝卜硫素的摄入量，这种物质存在于西兰花和花椰菜等十字花科蔬菜中。

Now, is there enough sulforaphane in cruciferous vegetables such that you could eat reasonable amounts, that you wouldn't have to overeat cruciferous vegetables in order to get this enhancement of phase two liver detoxification processes?

现在，十字花科蔬菜中是否含有足够的萝卜硫素，以便您可以合理摄入量，这样您就不必为了增强第二阶段肝脏解毒过程而过量食用十字花科蔬菜？

Potentially, yes.

有可能，是的。

The animal studies that were carried out, so this would be in rodents like rats, used supplemented sulforaphane at dosages that were comparable to the amounts of sulforaphane that a human might ingest from a large serving of broccoli or a large serving of cauliflower.

所进行的动物研究是在老鼠等啮齿动物中进行的，使用补充萝卜硫素的剂量与人类从大量西兰花或大量花椰菜中摄入的萝卜硫素的量相当。

So this could be a few cups of raw broccoli or raw cauliflower, although frankly, if you're like me, that basically translates to gastrointestinal distress.

所以这可能是几杯生西兰花或生花椰菜，但坦率地说，如果你像我一样，这基本上会转化为肠胃不适。

I can't tell you how many times I've gone to a party and there's some broccoli and cauliflower maybe with some dip or something like that.

我无法告诉你有多少次我去参加聚会，那里有一些西兰花和花椰菜，可能还有一些蘸酱或类似的东西。

I usually avoid the dip because I'm not really into dips, but will have a few pieces of broccoli, and boy, does that disrupt my gut.

我通常会避免蘸酱，因为我不太喜欢蘸酱，但会吃几片西兰花，天哪，这会扰乱我的肠道吗？

I don't know about you.

我不了解你。

And most things don't disrupt my gut.

大多数事情不会扰乱我的直觉。

That's not something that I struggle with.

这不是我所困扰的事情。

I prefer to cook broccoli and to cook cauliflower.

我更喜欢煮西兰花和煮花椰菜。

If you cook broccoli and cauliflower lightly, okay, so you don't just turn it into a complete mash, you don't boil it such that a lot of the nutrients are leached out into the water around it.

如果你稍微煮一下西兰花和花椰菜，那么你就不会把它变成完全的糊状，也不会煮沸，这样很多营养物质就会渗入周围的水中。

So if you do sort of a light boil or a steam or something like that, or you pan cook it maybe in some olive oil, this is making me hungry by the way, you'll still maintain the sulforaphane in those cruciferous vegetables, meaning it'll still be beneficial to you.

因此，如果你稍微煮沸或蒸汽或类似的东西，或者你用平底锅煮一些橄榄油，顺便说一句，这会让我饿，你仍然会保留那些十字花科蔬菜中的萝卜硫素，这意味着它仍然对你有益。

Now some people, including me, don't tend to eat that many cruciferous vegetables.

现在有些人，包括我在内，不倾向于吃那么多十字花科蔬菜。

I don't know why.

我不知道为什么。

I just somehow don't make it a point to shop for them enough.

我只是不知何故没有充分重视购买它们。

I ought to.

我应该这样做。

For people like me, or perhaps you're in the same boat, you can supplement with sulforaphane, and what you'll find is that it's sold by various companies, and it's available at a quite wide range of dosages.

对于像我这样的人，或者也许你也有同样的情况，你可以补充萝卜硫素，你会发现它由不同的公司销售，并且有相当广泛的剂量范围。

You'll see, for instance, two products similarly priced.

例如，您会看到两种价格相似的产品。

One product will contain 50 milligrams of sulforaphane.

一种产品含有 50 毫克萝卜硫素。

The other product will contain 225 milligrams of sulforaphane.

另一种产品含有 225 毫克萝卜硫素。

Now, if you go to what I consider a really excellent website for thinking about and evaluating this kind of stuff, which is examine.com, I've talked a lot about this site on the podcast before.

现在，如果你访问我认为是一个非常优秀的网站来思考和评估此类内容，那就是 exam.com，我之前在播客上谈论过很多关于这个网站的内容。

On examine.com, they talk about the translation of the rodent studies to humans, and here's what they say.

在 Examiner.com 上，他们谈论了将啮齿动物研究转化为人类的研究，以下是他们的说法。

They say supplementation of 0.1 to 0.5 milligrams per kilogram of sulforaphane in rats has been noted to be bioactive.

他们表示，在大鼠体内补充每公斤 0.1 至 0.5 毫克的萝卜硫素已被发现具有生物活性。

Okay?

好的？

Just bioactive.

只是生物活性。

They're not getting specifically at removal of microplastics or nanoplastics.

他们并没有专门致力于去除微塑料或纳米塑料。

And they translate that to a human dose of, okay, if you're a 150-pound person, then that's going to be anywhere from 1.1 to 5.5 milligrams for that 150-pound person.

他们将其转化为人体剂量，好吧，如果你是一个 150 磅重的人，那么对于那个 150 磅重的人来说，这个剂量将是 1.1 到 5.5 毫克。

If you're a 200-pound person, that's approximately my weight.

如果你是一个200磅的人，那大约是我的体重。

I think right now I'm sitting somewhere around 215, so about 100 kilograms, 215, I don't know, somewhere in there.

我想现在我的体重大约是 215 公斤，所以大约 100 公斤，215 公斤，我不知道，在那里的某个地方。

Haven't stood on a scale in a while.

好久没站体重秤了。

It's 1.5 to 7.2 milligrams for a 200-pound person.

对于一个200磅重的人来说是1.5到7.2毫克。

Now then you think about the typical dosages that are found in supplements of 50 milligrams per serving versus 225 milligrams per serving, and in either case, you realize that that's much, much higher than what's being discussed here.

现在，您想想每份 50 毫克补充剂与每份 225 毫克补充剂的典型剂量，无论哪种情况，您都会意识到这比这里讨论的要高得多。

So what that says to me is that I would probably go with the lower dosage, although according to examine.com, they say, quote, "These low quantities are likely attainable through raw broccoli or cruciferous vegetable products."

因此，这对我来说是，我可能会选择较低的剂量，尽管根据检查网站，他们说，“这些低剂量可能可以通过生西兰花或十字花科蔬菜产品来实现。”

So that's great.

那太好了。

What this means is that you don't need to supplement with sulforaphane if you're willing to eat raw broccoli, they're specifically saying raw broccoli or other cruciferous vegetable products, while higher dosages may be further beneficial.

这意味着，如果您愿意吃生西兰花，则不需要补充萝卜硫素，他们特意说是生西兰花或其他十字花科蔬菜产品，而较高剂量可能会进一步有益。

So this is still a bit of a vague space.

所以这仍然是一个有点模糊的空间。

I realize there's some discrepancies in what I'm describing here.

我意识到我在这里描述的内容存在一些差异。

I said you could lightly cook the broccoli or cauliflower.

我说你可以稍微煮西兰花或花椰菜。

That's my read and understanding of sulforaphane, that it's not broken down at low temperatures.

这是我对萝卜硫素的理解和理解，它在低温下不会分解。

But perhaps you just decide to eat it raw if you can bear it.

但如果你能忍受的话，也许你决定生吃它。

I can't, so I don't.

我不能，所以我不做。

You could supplement it if you choose.

如果你愿意的话，你可以补充它。

What dosage?

什么剂量？

Well, that depends on your weight, and it seems that in any case, most supplements are going to more than cover the amount of sulforaphane that's described here translated from the rat studies.

嗯，这取决于你的体重，而且似乎在任何情况下，大多数补充剂都超出了此处描述的从大鼠研究中翻译而来的萝卜硫素的含量。

So in my case, after researching this episode, I opted to start taking 50 milligrams, 5-0 milligrams of sulforaphane per day.

因此，就我而言，在研究了这一事件后，我选择开始每天服用 50 毫克、5-0 毫克的萝卜硫素。

I'm going to see how that goes.

我要看看事情进展如何。

I guess It's fair to say that I'm sufficiently concerned about microplastics and nanoplastics, given that I'm 49 years old.

我想，鉴于我已经 49 岁了，可以公平地说，我对微塑料和纳米塑料非常关心。

All my biomarkers seem fine, but hey, I'm always interested in doing something for my health or to promote my health, that is, if I can.

我所有的生物标志物看起来都很好，但是嘿，我总是有兴趣为我的健康或促进我的健康做一些事情，也就是说，如果可以的话。

And it's pretty clear to me that if one's thinking about liver control detoxification, both for sake of offsetting or removing BPAs, BPSs, but also other potentially toxic metabolites from microplastics, nanoplastics, and other environmental factors, that taking 50 milligrams of sulforaphane per day perhaps can be beneficial.

我很清楚，如果一个人正在考虑肝脏控制排毒，无论是为了抵消或去除 BPA、BPS，还是为了抵消或去除微塑料、纳米塑料和其他环境因素中的其他潜在有毒代谢物，每天服用 50 毫克萝卜硫素可能是有益的。

So I don't think it's necessary for everybody.

所以我觉得不是每个人都有必要。

In fact, I think everybody should probably be getting some cruciferous vegetables in their diet anyway, at least once a week or a couple of times a week.

事实上，我认为每个人都应该在饮食中摄入一些十字花科蔬菜，至少每周一次或每周几次。

So if you're not interested in supplementing, that would be the route to go.

因此，如果您对补充不感兴趣，这就是您要走的路线。

If you are interested in supplementing, I'll provide a link to this particular location in the examine.com page so that you can translate some of these dosages to your potential sources of supplemental forms of sulforaphane.

如果您有兴趣补充，我将在 exam.com 页面中提供指向此特定位置的链接，以便您可以将其中一些剂量转换为萝卜硫素补充形式的潜在来源。

The other way that microplastics and nanoplastics can be excreted from the body is in the bowel.

微塑料和纳米塑料从体内排出的另一种方式是在肠道中。

And one way to potentially increase the amount of microplastics and nanoplastics, BPAs, BPSs, phthalates, and forever chemicals, those PFASs from your body, is to make sure that you're getting enough dietary fiber.

潜在增加体内微塑料和纳米塑料、BPA、BPS、邻苯二甲酸盐和永久性化学物质（即 PFAS）含量的一种方法是确保您摄入足够的膳食纤维。

Now, most people can do that simply by eating a fair amount of fruits and vegetables, which I always make a point to do.

现在，大多数人只需吃大量的水果和蔬菜就可以做到这一点，我一直强调这样做。

I also ingest starches.

我也摄入淀粉。

So I'm not pure carnivore.

所以我不是纯粹的肉食动物。

I eat things like rice, oatmeal.

我吃米饭、燕麦片之类的东西。

I like fresh pastas, although it's mainly rice and oatmeal for me these days in terms of starches.

我喜欢新鲜的意大利面，尽管现在对我来说淀粉主要是米饭和燕麦片。

Plenty of fruits and vegetables.

大量的水果和蔬菜。

That's something that I just really make it a point to do.

这是我真正想做的事情。

Why is fiber good at doing this?

为什么纤维擅长做到这一点？

Well, it can bind lipophilic molecules.

嗯，它可以结合亲脂性分子。

It can bind molecules that are able to cross cell membranes.

它可以结合能够穿过细胞膜的分子。

And earlier, we were talking about the fact that BPA and BPSs mimic estrogen and can bind estrogen receptors and potentially to androgen receptors as well.

早些时候，我们讨论过 BPA 和 BPS 模仿雌激素，可以结合雌激素受体，也可能结合雄激素受体。

Keep in mind that one of the reasons why those so-called steroid hormone pathways, I know people hear the word steroid and they think performance-enhancing steroids, but no. It turns out that testosterone and estrogen are both steroid hormones.

请记住，这些所谓的类固醇激素途径的原因之一，我知道人们听到类固醇这个词，他们认为类固醇可以提高表现，但事实并非如此。事实证明，睾酮和雌激素都是类固醇激素。

One of the reasons those are interesting is that because of their structure, they're able to bind cell surface receptors and have effects on those cells.

这些有趣的原因之一是，由于它们的结构，它们能够结合细胞表面受体并对这些细胞产生影响。

They are also able to pass through, the hormones, here I'm not talking about BPAs and BPSs, but the hormones testosterone and estrogen can actually get to the nucleus of cells and can control gene expression.

它们还能够通过，激素，这里我不是在谈论 BPA 和 BPS，而是激素睾酮和雌激素实际上可以到达细胞核并可以控制基因表达。

These steroid hormones, testosterone and estrogen, work in a very coordinated fashion to create what we call secondary sex characteristics, which are the characteristics of the external body and brain changes and internal changes all over the place, ovaries, testes, et cetera, that are what underlie what we call puberty.

这些类固醇激素，睾酮和雌激素，以非常协调的方式发挥作用，创造出我们所说的第二性征，这是外部身体和大脑变化的特征，以及卵巢、睾丸等内部变化的特征，这就是我们所说的青春期的基础。

And that's because these molecules can actually control gene expression.

这是因为这些分子实际上可以控制基因表达。

So when we talk about these molecules like BPAs and BPSs impacting these pathways like estrogen and androgen pathways, this is serious stuff because what you're doing is you're potentially activating or blocking pathways that are involved not just in the function of those cells, but actually the genes that those particular cells express.

因此，当我们谈论 BPA 和 BPS 等分子影响雌激素和雄激素途径等途径时，这是一件很严肃的事情，因为您正在做的是潜在地激活或阻断途径，这些途径不仅涉及这些细胞的功能，而且实际上涉及这些特定细胞表达的基因。

And this is particularly concerning for any kind of hormone-dependent cancers.

对于任何一种激素依赖性癌症来说，这一点尤其令人担忧。

It's perhaps not surprising to you based on what you now know about how hormones work with gene expression, et cetera, that many tissues that turn over cells a lot, such as the testes, producing sperm pretty much throughout the lifespan.

根据您现在对激素如何与基因表达相互作用的了解，您可能并不感到惊讶，许多组织会频繁地更新细胞，例如睾丸，在整个生命周期中几乎都会产生精子。

The follicle and eggs.

卵泡和卵子。

Breast tissue.

乳房组织。

These are common sites of cancer.

这些是癌症的常见部位。

There are other cancers that can form, of course, in other tissues like the pancreas and brain, et cetera, but tissues that turn over quite a bit because of the involvement of the cell cycle and because cancer is, among other things, a dysregulation of the cell cycle and an overproduction of cells that we call tumors.

当然，还有其他癌症可以在其他组织中形成，如胰腺和大脑等，但由于细胞周期的参与，并且因为癌症是细胞周期失调和我们称为肿瘤的细胞过度产生，所以组织会发生相当大的变化。

Those are pathways that are particularly vulnerable to endocrine or hormone disruption, and this is why there's additional concern about microplastics and nanoplastics perhaps increasing cancer rates, in particular in tissues like the ovary, in particular the testes, in particular any tissue where there's a lot of cellular turnover.

这些途径特别容易受到内分泌或激素干扰，这就是为什么人们额外担心微塑料和纳米塑料可能会增加癌症发病率，特别是在卵巢等组织中，特别是睾丸，特别是任何有大量细胞更新的组织。

So the point here is that eating broccoli, eating cauliflower, potentially supplementing with sulforaphane, here I'm summarizing a bit what I talked about earlier, avoiding drinking water from plastic bottles, maybe getting a reverse osmosis filter, avoiding those diabolical canned soups.

所以这里的重点是吃西兰花，吃花椰菜，可能补充萝卜硫素，这里我总结一下我之前谈到的，避免喝塑料瓶装的水，也许使用反渗透过滤器，避免那些恶魔般的罐装汤。

I had no idea about these canned soups.

我对这些罐装汤一无所知。

Or ensuring that the canned soups that you're eating are safe in the ways that we discussed earlier.

或者按照我们之前讨论的方式确保您正在吃的罐装汤是安全的。

Avoiding sea salts.

避免海盐。

Avoiding, I'm throwing a few other things in here that I haven't mentioned yet, avoiding non-stick pans, trying to cook mainly with cast iron or ceramic and making sure that those are BPA, BPS, and PFAS free.

为了避免，我在这里添加了一些我还没有提到的其他东西，避免使用不粘锅，尝试主要使用铸铁或陶瓷烹饪，并确保它们不含 BPA、BPS 和 PFAS。

Just look at the packaging, do a little bit of homework there.

只要看一下包装，就可以在那里做一些功课。

And get this one.

并得到这个。

This is a really surprising one, or at least it was surprising to me.

这确实令人惊讶，或者至少对我来说是令人惊讶的。

Carbonated water.

碳酸水。

Mineral waters.

矿泉水。

A few years ago, there was an analysis of different popular forms of carbonated water, which is sold in glass containers.

几年前，对以玻璃容器出售的不同流行形式的碳酸水进行了分析。

It turned out that Topo Chico, which I happened, past tense, happened to love.

原来，Topo Chico，我碰巧，过去式，碰巧爱上了。

Topo Chico had 9.76 particles per trillion of these PFASs, these forever chemicals.

Topo Chico 每万亿 PFAS 中含有 9.76 个颗粒，这些永远的化学物质。

That was an analysis done in 2020.

这是 2020 年所做的分析。

Perrier, 1.1.

巴黎水，1.1。

San Pellegrino, 0.31.

圣佩莱格里诺，0.31。

So we're comparing 9.76 versus 1.1 versus 0.31, which tells me I'm avoiding Topo Chico.

所以我们比较 9.76、1.1 和 0.31，这告诉我我正在避开 Topo Chico。

I might even avoid Perrier.

我什至可能会避开巴黎水。

I'll probably drink San Pellegrino.

我可能会喝圣培露。

I'll probably buy a Perrier and drink a Perrier every once in a while.

我可能会偶尔买一杯巴黎水，喝一杯巴黎水。

I'm not crazy about carbonated water.

我对碳酸水并不着迷。

By the way, this was an analysis by Consumer Reports, and it caught some attention such that The Coca-Cola Company, which makes Topo Chico, said that they were going to fix this problem, and they claimed, I don't know if they've done this.

顺便说一下，这是《消费者报告》的一项分析，它引起了一些关注，例如生产 Topo Chico 的可口可乐公司表示他们将解决这个问题，他们声称，我不知道他们是否已经这样做了。

I don't want to get the folks at Coca-Cola angry with me.

我不想让可口可乐的人生我的气。

Coca-Cola claimed that by 2023, they were going to cut the amount of these particles in half, but that would still make them 4.5 parts per trillion, still Much higher, at least four times higher than any of the other brands.

可口可乐声称，到 2023 年，他们将把这些颗粒的数量减少一半，但这仍然会使它们达到万亿分之 4.5，仍然要高得多，至少比任何其他品牌高出四倍。

So I have to be direct.

所以我必须直接。

I'm just speaking from my own experience and choices.

我只是根据我自己的经历和选择来谈谈。

Until I see data that Topo Chico has reduced the amount of these foreign contaminants to basically less than 0.31, I'm going with San Pellegrino or Perrier.

在我看到数据显示 Topo Chico 已将这些外来污染物的含量基本上减少到 0.31 以下之前，我会选择 San Pellegrino 或 Perrier。

Okay, I don't tend to drink a lot of mineral water, but given that you're ordering it in the glass, in a glass container that is, given that these things are not particularly cheap, right, and that you have choices, you could either decide to avoid carbonated water altogether or if you're going to be smart about it, you probably want to avoid the ones that contain more of these foreign contaminants because of their ability to get lodged in different tissues in your body.

好吧，我不喜欢喝很多矿泉水，但考虑到你点的是玻璃瓶装的矿泉水，也就是说，考虑到这些东西不是特别便宜，对吧，而且你有选择，你可以决定完全避免碳酸水，或者如果你想聪明一点，你可能想要避免含有更多这些外来污染物的水，因为它们能够滞留在你身体的不同组织中。

So that was very surprising to me that you would have these forever chemicals in carbonated water.

因此，令我感到非常惊讶的是，碳酸水中竟然含有这些永久的化学物质。

What it tells us is that the water going into those products contains either microplastics, nanoplastics, PFAS from other sources or something.

它告诉我们的是，进入这些产品的水中含有微塑料、纳米塑料、其他来源的 PFAS 或其他物质。

And so I think that we should all be aware of this.

所以我认为我们都应该意识到这一点。

If you're going to drink carbonated water, probably going with a Perrier or San Pellegrino would be better than going with Topo Chico because even though they've halved the amount of these forever chemicals in there, it's still quite high.

如果你要喝碳酸水，可能喝 Perrier 或 San Pellegrino 会比 Topo Chico 更好，因为即使他们将其中这些永久化学物质的含量减半，但含量仍然很高。

Okay, so I've mentioned some to-dos to reduce your microplastic, nanoplastic, BPA, BPS, and PFAS exposure, such as ingesting cruciferous vegetables, potentially supplementing with sulforaphane, trying to avoid drinking out of plastic water bottles.

好的，我已经提到了一些减少微塑料、纳米塑料、BPA、BPS 和 PFAS 接触的待办事项，例如摄入十字花科蔬菜、可能补充萝卜硫素、尽量避免饮用塑料水瓶。

There are a few other things I'll just list off here to keep it relatively short.

为了保持相对简短，我将在这里列出一些其他内容。

Talked about making sure you're getting enough dietary fiber.

谈到确保您摄入足够的膳食纤维。

I talked before about using a glass or steel vessel and reverse osmosis water, using Himalayan salt, avoiding sea salt.

我之前谈到过使用玻璃或钢制容器和反渗透水，使用喜马拉雅盐，避免使用海盐。

The other thing that you can do-- Oh, and I mentioned using cast iron and ceramic as opposed to non-stick cookware whenever you can.

你可以做的另一件事——哦，我提到过尽可能使用铸铁和陶瓷而不是不粘炊具。

And if you're going to microwave food, making sure that you're doing that on plates or in containers that does not or do not contain plastic of any kind, even if it says microwave safe.

如果您要用微波炉加热食物，请确保在不含或不含任何类型塑料的盘子或容器中进行操作，即使它标称微波炉安全。

The other thing is to sweat.

另一件事是出汗。

Okay?

好的？

We vastly underestimate or downgrade the power of sweating.

我们极大地低估或低估了出汗的力量。

Sweating is an incredible mechanism.

出汗是一种令人难以置信的机制。

Now, I realize that as soon as somebody says sweating is a great way to remove toxins from the body, that a bunch of people out there get really inflamed, pun intended.

现在，我意识到，一旦有人说出汗是清除体内毒素的好方法，那么一群人就会真正发炎，这是双关语。

I'm not saying that.

我不是这么说的。

What I am saying is that there are a number of different ways for foreign products to leave the body, including urine, feces, but including sweat.

我的意思是，异物离开身体的方式有很多种，包括尿液、粪便，但也包括汗水。

Okay?

好的？

So I'm not saying that's going to detox you completely.

所以我并不是说这会让你完全戒毒。

That's not what I'm saying.

我不是这个意思。

Okay?

好的？

I don't fall into that camp.

我不属于那个阵营。

However, there are a number of beneficial aspects to sweating.

然而，出汗有很多好处。

And also there are a number of beneficial aspects to doing the things that make you sweat.

做那些让你出汗的事情还有很多好处。

So I've done entire episodes about deliberate heat exposure.

所以我已经完成了关于故意暴露在高温下的整集。

So things like sauna, done anywhere from once a week to four times a week.

像桑拿这样的事情，每周做一次到每周四次不等。

Pretty impressive data in terms of reducing all-cause mortality, improving cardiovascular function.

在降低全因死亡率、改善心血管功能方面的数据非常令人印象深刻。

It's also, for most people, pretty pleasant to sit in a sauna.

对于大多数人来说，坐在桑拿浴室里也是非常愉快的。

If you don't have access to a sauna, taking a hot bath, not so hot that you burn yourself, but a hot bath, that also will activate some of these same pathways.

如果你没有机会去桑拿浴室，洗个热水澡，不要太热以至于烫伤自己，但洗个热水澡也会激活其中一些相同的通路。

Things like hot yoga, things like going out for a run in a hoodie.

比如热瑜伽，比如穿着连帽衫出去跑步。

Trying to get your body to sweat pretty robustly at least once a week is a good idea for all sorts of reasons.

出于各种原因，尝试让身体每周至少一次大量出汗是个好主意。

Also, just your ability to thermoregulate.

另外，还有你的体温调节能力。

By the way, for those of you that don't sweat much, sweating is actually something that you can get better at.

顺便说一句，对于那些出汗不多的人来说，出汗实际上是可以改善的。

That's right.

这是正确的。

You can get better at sweating by what?

怎样才能更好地出汗呢？

By sweating.

通过出汗。

By exposing yourself in safe ways to heat.

以安全的方式将自己暴露在高温下。

And I talk about that in the deliberate heat exposure episode.

我在故意热暴露事件中谈到了这一点。

We also have a newsletter on deliberate heat exposure.

我们还有一份关于故意受热的新闻通讯。

I'll put links to those in the show note captions.

我将在节目注释标题中添加指向这些内容的链接。

And those explain safe ways to encourage sweating.

这些解释了促进出汗的安全方法。

Why am I talking about this?

我为什么要讲这个？

Well, sweating may help remove some of the things that are attached to microplastics and nanoplastics that can act as endocrine disruptors.

嗯，出汗可能有助于去除附着在微塑料和纳米塑料上的一些物质，这些物质可以充当内分泌干扰物。

It's very, very unlikely that the microplastics and nanoplastics would actually be removed as whole particles in sweat.

微塑料和纳米塑料实际上不太可能作为汗液中的整个颗粒被去除。

I think that's very unlikely, frankly.

坦率地说，我认为这不太可能。

What's more likely is that the microplastics and nanoplastics aren't really getting removed from or broken down within our body at all.

更有可能的是，微塑料和纳米塑料根本没有真正从我们体内去除或分解。

They're getting lodged into these different tissues, but the stuff that's on them and in them is potentially causing some of the biological harms that we've talked about.

它们被困在这些不同的组织中，但它们上面和里面的东西可能会造成我们已经讨论过的一些生物危害。

And so removing those more robustly is what sweating is about.

因此，更有效地去除这些物质就是出汗的意义所在。

It's what consuming cruciferous vegetables is about, and so on and so forth.

这就是食用十字花科蔬菜的意义所在，等等。

So those are a few more to-dos.

这些是更多的待办事项。

The other to-don'ts, or I should say don'ts, are things like avoiding consumption of packaged food or food that's packaged in plastic.

其他不要做的事情，或者我应该说不要做的事情，是避免食用包装食品或塑料包装的食品。

Now, this is tough to do.

现在，这很难做到。

I love berries, for instance.

例如，我喜欢浆果。

I love blueberries.

我喜欢蓝莓。

I'm what you call a drive-by blueberry eater.

我就是你们所说的路过蓝莓吃者。

If there's blueberries in a bowl, I just kind of sweep them up by the fistful.

如果碗里有蓝莓，我就会一把把它们扫起来。

So if there are blueberries on the counter, you're probably not getting very many.

因此，如果柜台上有蓝莓，您可能买的不会很多。

I'm getting most of them.

我得到了其中的大部分。

I love blueberries, but I noticed that I was starting to accumulate, and of course, I recycle those blueberry containers that are those plastic containers.

我喜欢蓝莓，但我注意到我开始积累，当然，我回收了那些蓝莓容器，也就是那些塑料容器。

One way that you can avoid plastic packaging is go to farmers markets, bring your own bags, bring your own baskets.

避免塑料包装的一种方法是去农贸市场，带上自己的袋子，带上自己的篮子。

I love that at the farmers markets, they have those cardboard containers.

我喜欢在农贸市场，他们有那些纸板容器。

Of course, some of you may be shouting, "Wait, but those are colored green, and the coloration is a problem, and they have the microfibers with the..." Yeah, true, but probably better than plastic containers that they use now in the grocery store for pretty much every fruit and vegetable.

当然，你们中的一些人可能会大喊，“等等，但那些是绿色的，着色是一个问题，而且它们有超细纤维……”是的，没错，但可能比他们现在在杂货店里使用的几乎所有水果和蔬菜的塑料容器更好。

Okay?

好的？

So the solution is either farmers markets or trying to bring your own bags to the grocery store.

因此，解决方案要么是农贸市场，要么尝试带自己的袋子去杂货店。

I know this is starting to sound kind of hippy-dippy, but these little things make a big difference over time.

我知道这听起来有点嬉皮士式的，但随着时间的推移，这些小事情会产生很大的影响。

You're reducing your plastic waste.

您正在减少塑料废物。

You're reducing the amount of plastic exposure of the fruits and vegetables you eat.

您正在减少所吃的水果和蔬菜与塑料的接触量。

This can correspond to a real difference in the number of microplastics and nanoplastics and the bad stuff that comes with them that you ingest.

这可能对应于微塑料和纳米塑料的数量以及您摄入的有害物质的真正差异。

And again, most of the time, these things are going to save you cost as opposed to introduce new costs.

再说一次，大多数时候，这些东西会节省你的成本，而不是引入新的成本。

The other don'ts that we haven't talked so much about are to reduce The number of clothes that you purchase.

我们还没有讨论太多的其他不要是减少您购买的衣服数量。

I know this might seem like, "Oh, my God, where's this all going?" But it turns out that one of the major sources of microplastics and nanoplastics are the microfibers on clothing that come off in washing machines that then get distributed into the oceans through the water, or that escape into the air.

我知道这可能看起来像，“哦，天啊，这一切到底要去哪里？”但事实证明，微塑料和纳米塑料的主要来源之一是衣服上的微纤维，这些纤维在洗衣机中脱落，然后通过水分布到海洋中，或者逸散到空气中。

There are a number of ways that you can trap those.

有多种方法可以捕获它们。

There are the things like the Guppy bag that you can-- I love the name, the Guppy bag, that you can buy at pretty low cost, you can find those easily online, that will trap some of that stuff.

有一些东西，比如孔雀鱼包，你可以——我喜欢这个名字，孔雀鱼包，你可以以相当低的价格买到，你可以很容易地在网上找到那些东西，这会捕获一些东西。

There are filters that you can put within specific washing machines, some places actually require this now, that capture those microfibers.

您可以在特定的洗衣机中放置过滤器，有些地方现在实际上需要这种过滤器，以捕获这些微纤维。

These microfibers, when I first heard about them, I thought, "Oh, goodness, are we really talking about microfibers in clothing?

这些超细纤维，当我第一次听说它们时，我想，“哦，天哪，我们真的在谈论衣服中的超细纤维吗？

Well, just, I don't know, wear 100% cotton clothing." But then you find out, because I read this book, this scary book, and it is scary, it does kind of bum you out when you start reading this stuff, that when you read "A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies," you find out that so much of the waste that exists in landfills is clothing that people have discarded and there was nothing wrong with that clothing.

好吧，只是，我不知道，穿 100% 纯棉的衣服。”但后来你会发现，因为我读了这本书，这本可怕的书，它很可怕，当你开始阅读这些东西时，它确实会让你感到厌烦，当你读到《独一无二的毒药：微塑料如何腐蚀我们的星球和我们的身体》时，你会发现垃圾填埋场中存在的大部分废物都是人们丢弃的衣服，而这些衣服没有任何问题。

The clothing has dyes, it has little microfibers.

衣服有染料，几乎没有超细纤维。

This stuff gets into the environment, gets into the oceans.

这些东西进入环境，进入海洋。

Here's the simple solution to all this.

这是所有这一切的简单解决方案。

It turns out that we replace far more clothing than we need to.

事实证明，我们更换的衣服远远超过了我们需要的数量。

Okay, this is actually a great relief to me because I love few things more, in terms of clothing anyway, the feeling of a T-shirt that I've worn many, many times, and it's really, really soft and kind of worn down.

好吧，这实际上让我松了口气，因为我更喜欢一些东西，无论如何，就衣服而言，我穿了很多很多次的 T 恤的感觉，而且它真的非常柔软，而且有点破旧。

That kind of distressed look T-shirt.

那种看起来很心疼的T恤。

Even though that might be fashionable to some people, to some people it's not, I love the feeling of a really worn-down soft T-shirt.

尽管这对某些人来说可能很时尚，但对某些人来说却不然，我喜欢真正破旧的柔软 T 恤的感觉。

Even the ones that have a little bit of sort of jagged toothing along the collar.

即使是那些衣领上有一点锯齿状齿的衣服。

Now some people might loathe that.

现在有些人可能会讨厌这样。

They only want the pristine T-shirt that is super crisp.

他们只想要超级清爽的原始 T 恤。

That's not me.

那不是我。

I know I own a few of these black button down shirts, and indeed, the same ones, I use them over and over again.

我知道我有几件这样的黑色系扣衬衫，事实上，我一遍又一遍地使用同样的衬衫。

I do own a fair number of them, but I use the same ones over and over again.

我确实拥有相当多的它们，但我一遍又一遍地使用相同的东西。

And I think that's in keeping with this other recommendation which this book, "A Poison Like No Other," said could make a major dent in the amount of microplastics and nanoplastics that are out there in the environment that we end up ingesting and that the other animals on the planet, who are so very important, end up ingesting and potentially suffering from.

我认为这与《独一无二的毒药》一书中所说的另一项建议是一致的，它可以大大减少环境中我们最终摄入的微塑料和纳米塑料的数量，而地球上其他非常重要的动物最终也会摄入这些微塑料和纳米塑料，并可能遭受这些塑料的伤害。

And that's to simply not buy or replace so much of our clothing, but to reuse our clothing.

这就是不购买或更换太多衣服，而是重复使用我们的衣服。

Now, the argument has been made, and they counter it in the book, well, then you're just going to wash the same clothing over and over.

现在，争论已经提出，他们在书中反驳了这一点，那么你就只能一遍又一遍地洗同样的衣服了。

You're going to break down those microfibers and introduce those dyes and things into the ocean, et cetera, into the air.

你将分解这些微纤维，并将这些染料和其他物质引入海洋等空气中。

But it turns out that when you reuse the same clothing and wash it over and over again, you actually see a diminishment in the amount of microfibers and the amount of dyes and things that you extract from those clothing over time.

但事实证明，当你重复使用相同的衣服并一遍又一遍地清洗它时，你实际上会发现随着时间的推移，超细纤维的数量以及从这些衣服中提取的染料和物质的数量有所减少。

Okay, so now in some odd way, we're talking about clothing purchases, or non-purchases in this case, on the "Huberman Lab" podcast.

好吧，现在以某种奇怪的方式，我们在“Huberman Lab”播客上讨论服装购买或本例中的非购买。

But, in researching this episode, I discovered that these are a major source, if not the major source, of microplastic and nanoplastic particles in the environment and landfills, ocean, air, et cetera.

但是，在研究这一事件时，我发现这些即使不是环境和垃圾填埋场、海洋、空气等中微塑料和纳米塑料颗粒的主要来源，也是主要来源。

So while none of us, I believe none of us are going to go out there and create a tire that doesn't degrade as quickly as current tires, right?

因此，虽然我们中没有人，但我相信我们中没有人会去那里制造一种不会像当前轮胎那样快速降解的轮胎，对吧？

Most of us don't have the capacity to do that.

我们大多数人没有能力做到这一点。

Let's face it, we got to get around in vehicles.

让我们面对现实吧，我们必须乘坐车辆出行。

All those tires breaking down, not a whole lot we can do about that.

所有这些轮胎都坏了，我们对此无能为力。

We're inhaling all that stuff.

我们正在吸入所有这些东西。

But we can make the decision to use the clothing that we've got for longer periods of time.

但我们可以决定更长时间地使用现有的衣服。

Is it really necessary to keep buying more and more clothes and replacing the old clothes, throwing out the old clothes, or even donating those old clothes?

难道真的有必要不断地买越来越多的衣服并更换旧衣服，扔掉旧衣服，甚至捐赠那些旧衣服吗？

Who knows?

谁知道？

I'm all for donating clothing after you're done with it, but now I have justification for just keeping the T-shirts that I have, making them softer and softer and softer over time.

我完全赞成在你用完衣服后捐赠衣服，但现在我有理由保留我拥有的 T 恤，随着时间的推移，它们会变得越来越柔软。

And I should mention that, of course, when you wear clothing that is shedding these microfiber particles, you're ingesting, or rather you're inhaling more typically, the microfibers and the microplastics and the nanoplastics and all the bad goodies that go with them.

当然，我应该提到的是，当你穿着脱落这些微纤维颗粒的衣服时，你正在摄入，或者更确切地说，你正在吸入，微纤维、微塑料和纳米塑料以及随之而来的所有坏东西。

As I say that, I think we need to be fair about what that means and what it doesn't mean.

正如我所说，我认为我们需要公平地对待这意味着什么和不意味着什么。

I personally just don't see myself going around and looking at labels, finding only 100% cotton with no microfiber shedding, no dyes, et cetera.

我个人不会到处查看标签，发现只有 100% 纯棉，没有超细纤维脱落，没有染料等等。

There are a lot of things that are now introduced to even 100% cotton clothing that make them a little bit more water and stain-resistant.

现在，即使是 100% 纯棉的衣服也加入了很多东西，使它们更加防水和防污。

It's very, very difficult to find such sources of clothing.

找到这样的服装来源非常非常困难。

I know they're out there, but they're very difficult to find, and they're quite costly in many cases.

我知道它们就在那里，但很难找到，而且在很多情况下它们的成本很高。

If you happen to know of some true low-cost versions of those things, please put those in the comment section on YouTube.

如果您碰巧知道这些东西的一些真正的低成本版本，请将它们放在 YouTube 上的评论部分。

But I think we have to be realistic here.

但我认为我们必须现实一点。

Plastics were introduced in the 1950s.

塑料于 20 世纪 50 年代问世。

They are everywhere.

他们无处不在。

They are in our clothing.

它们就在我们的衣服里。

They are in tires.

他们在轮胎里。

They are in medical devices.

它们用于医疗设备。

They're just everywhere.

它们无处不在。

The point of this discussion today is not to try and eliminate plastics.

今天讨论的重点不是尝试消除塑料。

I don't think that's reasonable.

我认为这不合理。

I don't even think that would be useful relative to the incredibly powerful use of plastics in just about every industry.

我什至认为，相对于塑料在几乎每个行业中令人难以置信的强大使用而言，这没有什么用处。

There's always a trade-off with these sorts of things, and I acknowledge that.

这类事情总是需要权衡，我承认这一点。

What I'm talking about is trying to limit your exposure and trying to buffer yourself against this bioaccumulation in ways that can protect your endocrine system, protect your brain, protect your cardiovascular system, protect your liver, protect the organs and tissue systems of your body so that you can thrive as much as possible.

我所说的是试图限制你的接触，并试图以保护你的内分泌系统、保护你的大脑、保护你的心血管系统、保护你的肝脏、保护你身体的器官和组织系统的方式缓冲自己免受这种生物累积的影响，以便你能够尽可能地茁壮成长。

So there are some other not to dos or things to avoid.

因此，还有一些其他不该做或需要避免的事情。

Microwave popcorn turns out to be a major source of these things.

事实证明，微波炉爆米花是这些东西的主要来源。

Basically, any bag or container, can bag or plastic that has a lining that prevents oily stuff from staining it and getting through, such as microwave popcorn, very likely is a source, or I should say a rich source of microplastics, nanoplastics, and endocrine disruptors.

基本上，任何有衬里的袋子或容器、罐头袋或塑料，可以防止油性物质染色和渗透，例如微波炉爆米花，很可能是微塑料、纳米塑料和内分泌干扰物的来源。

Does that mean that if you have some microwave popcorn every once in a while, that's going to screw up your estrogen or testosterone system and make you infertile?

这是否意味着，如果您偶尔吃一些微波炉爆米花，就会破坏您的雌激素或睾酮系统，导致不孕？

No. I don't believe that.

不，我不相信。

These things are all a matter of dosage, exposure over time And so on.

这些都是剂量、暴露时间等的问题。

Toothpaste and plastic tubing, another rich source of microplastics, nanoplastics that people ingest, of course, because you're putting it in your mouth.

牙膏和塑料管是人们摄入微塑料和纳米塑料的另一个丰富来源，当然，因为你把它们放进嘴里。

When I did the oral health episode, I talked about some tooth tablets.

当我做口腔健康专题时，我谈到了一些牙片。

I've become quite fond of these.

我已经非常喜欢这些了。

I have no financial relationship to the company that makes these, but these are tooth tablets that include something called hydroxyapatite, which is great for the remineralization of teeth because it turns out your teeth can fill in little cavities that start to form and overall tooth health.

我与制造这些产品的公司没有任何财务关系，但这些牙片含有一种叫做羟基磷灰石的物质，这对于牙齿的再矿化非常有用，因为事实证明你的牙齿可以填充开始形成的小蛀牙并保持整体牙齿健康。

It's also great for travel because, first of all, these things come in a glass jar, so no plastic.

它也非常适合旅行，因为首先，这些东西装在玻璃罐里，所以没有塑料。

You take the tooth tablets and you just chew them up and then you brush your teeth.

你拿着牙药片，咀嚼它们，然后刷牙。

It's great because you don't have to worry about how many ounces is going through the screening process at the airport because it's not a liquid, it's not a paste, it's a tablet.

这很棒，因为您不必担心有多少盎司在机场经过安检，因为它不是液体，不是糊剂，而是片剂。

They're super convenient.

它们超级方便。

I love those.

我喜欢那些。

We'll provide a link to those in the show note captions, even though I have no relationship to the company.

尽管我与该公司没有任何关系，但我们将提供节目注释标题中的链接。

I'm just a big fan of that sort of thing, the convenience and the fact that it's housed in glass.

我非常喜欢这类东西，因为它很方便，而且它装在玻璃里。

But as I say all this stuff, avoiding drinking out of plastic.

但正如我所说的，避免使用塑料饮料。

Don't turn over your clothing so much.

衣服不要翻得太多。

Wash your clothes, but don't purchase and throw away clothing too much or more than is necessary.

洗衣服，但不要购买和扔掉太多或超过必要的衣服。

Avoiding sea salt, these kinds of things.

避免海盐之类的东西。

These are all just choices for you in the buffet of options of ways to reduce your microplastic, nanoplastic ingestion and exposure, and the bioaccumulation of those things over time, and to increase, in the case of things like sulforaphane and sweating, et cetera, and to increase the detoxification and removal of some of the more harmful products attached to or within these microplastics and nanoplastics.

这些只是您在众多方法中的选择，这些方法可以减少微塑料、纳米塑料的摄入和接触，以及随着时间的推移这些物质的生物累积，并增加萝卜硫素和出汗等物质的积累，并增加对这些微塑料和纳米塑料中或附着的一些更有害物质的解毒和去除。

I certainly don't expect anyone, including myself, to start living a life free of microplastics and nanoplastics.

我当然不期望任何人，包括我自己，开始过上没有微塑料和纳米塑料的生活。

To do that, you'd probably have to leave planet Earth.

为此，你可能必须离开地球。

I know certain people are developing plans to enable us to do that, even if we're not astronauts.

我知道某些人正在制定计划，使我们能够做到这一点，即使我们不是宇航员。

And frankly, when you get out to Mars or you get into outer space, those microplastics and nanoplastics, based on everything I've learned and how incredibly sneaky, small, and pervasive they are, well, they're probably in outer space as well.

坦率地说，当你到达火星或进入外太空时，根据我所学到的一切，这些微塑料和纳米塑料，以及它们是多么令人难以置信的狡猾、小和普遍，嗯，它们也可能在外太空。

Now, the final thing I want to touch on is the potential role of microplastics, nanoplastics, BPAs, BPSs, and forever chemicals on the developing brain.

现在，我想谈的最后一件事是微塑料、纳米塑料、BPA、BPS 和永久化学物质对发育中的大脑的潜在作用。

And this is an area that I'm very familiar with because much of my career, I've focused on brain development, neural development.

这是我非常熟悉的领域，因为我职业生涯的大部分时间都专注于大脑发育、神经发育。

And one can find a lot of papers out there about the potential neurotoxicity of micro and nanoplastics.

人们可以找到很多关于微米和纳米塑料潜在神经毒性的论文。

Certainly, the established neurotoxicity of microplastics and nanoplastics in animal models and the potential neurotoxicity of those things in human tissues.

当然，微塑料和纳米塑料在动物模型中已确定的神经毒性以及这些物质在人体组织中的潜在神经毒性。

Now, of course, because this animal literature and some correlative human literature have been out there for a while, the media and some people, in particular, have become concerned about and have mentioned the potential role of microplastics, nanoplastics, and the bad goodies that attach to them or come from them in potentially causing neurodevelopmental disorders such as autism and ADHD.

当然，现在，由于这些动物文献和一些相关的人类文献已经存在了一段时间，媒体和一些人，特别是，已经开始关注并提到微塑料、纳米塑料的潜在作用，以及附着在它们上或来自它们的坏东西，可能导致自闭症和多动症等神经发育障碍。

I want to be very clear.

我想说得很清楚。

I went into this literature.

我进入了这个文学领域。

I read this review.

我读了这篇评论。

It's a quite nice review.

这是一篇相当不错的评论。

"The Plastic Brain: Neurotoxicity of Micro and Nanoplastics." And sure, there's a lot of animal literature showing, for instance, that there's a disruption in certain enzymatic pathways within neurons.

“塑料大脑：微米和纳米塑料的神经毒性。”当然，有很多动物文献表明，例如，神经元内的某些酶通路受到了破坏。

In particular, and this is the one that intrigues me the most, a disruption in what's called acetylcholinesterase.

特别是，这是最让我感兴趣的，即所谓的乙酰胆碱酯酶的破坏。

Acetylcholine is a neuromodulator involved in neuroplasticity, in attention, among other things, levels of alertness, a number of things, including control of the so-called neuromuscular junctions that allow for us to move our limbs.

乙酰胆碱是一种神经调节剂，与神经可塑性、注意力、警觉性水平等多种因素有关，包括控制所谓的神经肌肉接头，使我们能够移动四肢。

Acetylcholinesterase is involved in the degradation, the breakdown of acetylcholine in the synapse.

乙酰胆碱酯酶参与突触中乙酰胆碱的降解和分解。

So neurons release acetylcholine into the synapse where it can have an effect on muscle, or it can have an effect on other neurons if we're talking about within the brain.

因此，神经元将乙酰胆碱释放到突触中，它可以对肌肉产生影响，或者如果我们谈论的是大脑内部的神经元，它也可以对其他神经元产生影响。

And indeed, there's a fair amount of evidence showing that microplastics and nanoplastics are correlated with reductions in or just changes in acetylcholinesterase activity.

事实上，有大量证据表明微塑料和纳米塑料与乙酰胆碱酯酶活性的减少或仅变化相关。

Now, it is true that where acetylcholine is released in the brain, it can impinge on dopamine circuits that are involved in reward pathways and movement.

现在，确实，乙酰胆碱在大脑中释放的地方，会影响参与奖励途径和运动的多巴胺回路。

But I want to be clear, people have taken some of those findings, translated them to the correlative data in humans, and have started to link the presence of microplastics and nanoplastics, in their words, not mine, in their words, to neurodevelopmental disorders such as autism and ADHD.

但我想澄清的是，人们已经采用了其中一些发现，将其转化为人类的相关数据，并开始将微塑料和纳米塑料的存在与自闭症和多动症等神经发育障碍联系起来，用他们的话说，而不是我的，用他们的话说。

And while there is some evidence that some of the behavioral components or cognitive components of autism and ADHD may increase in line with increases in microplastic or nanoplastic exposure, the data there are still, in my opinion, very, very weak.

尽管有一些证据表明，自闭症和多动症的某些行为成分或认知成分可能会随着微塑料或纳米塑料暴露的增加而增加，但在我看来，这些数据仍然非常非常薄弱。

So, in my opinion, it's far too early to conclude that microplastics and nanoplastics have any role, and certainly not a causal role, in the development of autism or ADHD or other neurodevelopmental disorders.

因此，在我看来，现在断言微塑料和纳米塑料在自闭症、多动症或其他神经发育障碍的发展中具有任何作用（当然不是因果作用）还为时过早。

That said, the presence of microplastics and nanoplastics in placenta and in that first stool from babies, which shows us that those microplastics and nanoplastics are getting into the developing fetus, well, that does, I think, raise level of concern, and it certainly should motivate pregnant women, as well as people who have newborn kids or are going to have kids, to look around their home environment, think about the things they're putting into their body or the vessels they're using to ingest liquids, to ingest foods, and to start limiting microplastic and nanoplastic exposure, certainly during, but also perhaps before pregnancy and after pregnancy when one is breastfeeding.

也就是说，胎盘和婴儿的第一次粪便中存在微塑料和纳米塑料，这表明这些微塑料和纳米塑料正在进入发育中的胎儿，我认为这确实引起了人们的关注，而且它肯定应该激励孕妇以及刚出生或即将生孩子的人环顾他们的家庭环境，想想他们放入体内的东西或他们用来摄入液体的容器，摄入食品，并开始限制微塑料和纳米塑料的接触，当然是在怀孕期间，但也可能是在怀孕前和怀孕后母乳喂养时。

So the point here is that we can't draw a direct relationship between microplastics and nanoplastics and neurodevelopmental disorders.

所以这里的要点是，我们无法得出微塑料和纳米塑料与神经发育障碍之间的直接关系。

I don't think it would be appropriate at all to do that.

我认为这样做根本不合适。

However, given that microplastics and nanoplastics have these issues, both from their own breakdown, their presence, their own structural presence can be a problem.

然而，鉴于微塑料和纳米塑料存在这些问题，无论是它们自身的分解、它们的存在还是它们自身的结构存在都可能是一个问题。

The chemicals within them can be a problem.

其中的化学物质可能是一个问题。

The chemicals that attach to them can be a problem, potentially.

附着在它们身上的化学物质可能会成为一个问题。

I think learning to limit our exposure throughout our lifespan Learning to reduce the bioaccumulation through detoxification and excretion pathways using the various approaches that we talked about, and certainly to pay extra attention to those things around the time of, meaning before, during, and after pregnancy is especially important because we just don't know all the things that these chemicals and these plastics are doing, but none of them seem to be very good, at least not in terms of the ways that they impact our brain and bodily tissues.

我认为学习限制我们在整个生命周期中的接触，学习使用我们谈到的各种方法通过解毒和排泄途径来减少生物蓄积，当然还要额外注意怀孕期间（即怀孕前、怀孕期间和怀孕后）的那些事情尤其重要，因为我们只是不知道这些化学物质和这些塑料正在做的所有事情，但它们似乎都不是很好，至少在它们影响我们的大脑和身体组织的方式方面。

Okay, so today we've talked a lot about microplastics, what they are, where they're found, how they get into our body, where they get lodged within our body, what they potentially do in our body, none of which is good.

好的，今天我们讨论了很多关于微塑料的内容，它们是什么，它们在哪里被发现，它们如何进入我们的身体，它们在我们体内的哪个位置，它们在我们体内的潜在作用，这些都不是好事。

Some might be innocuous, some might be bad, none of which, at least as far as I know, is good.

有些可能是无害的，有些可能是坏的，但至少据我所知，没有一个是好的。

And some ways, both through some to-dos and some to-avoids, that we can increase our excretion or our breakdown and removal of the bad stuff on and in microplastics and nanoplastics.

通过某些方式，无论是通过一些待办事项还是一些避免事项，我们可以增加我们的排泄或分解和去除微塑料和纳米塑料表面和内部的有害物质。

And I realize that even though we covered a lot of things, we also just scratched the surface.

我意识到，尽管我们涵盖了很多内容，但我们也只是触及了表面。

For instance, we know that receipts are rich sources of BPAs, okay?

例如，我们知道收据是 BPA 的丰富来源，好吗？

So if you are somebody who handles receipts a lot for your job, probably best to use nitrile gloves.

因此，如果您因工作需要经常处理收据，最好使用丁腈手套。

Okay?

好的？

Not latex gloves, but nitrile gloves.

不是乳胶手套，而是丁腈手套。

Those are going to protect your hands.

这些将保护您的双手。

If you're somebody who purchases things, maybe just say, "No, thanks.

如果你是一个买东西的人，也许只是说：“不，谢谢。

I'll take the electronic receipt or no receipt." Okay.

我会拿电子收据或者没有收据。”好的。

However, we need to be reasonable here as well.

然而，我们在这里也需要保持理性。

Does this mean that if you touch a receipt that you're going to screw up your testosterone or estrogen?

这是否意味着如果你碰了一张收据，你的睾丸激素或雌激素就会搞砸？

No. But you probably don't want to be rubbing those receipts, and it's very clear that if you use sunscreen or lotions of any kind on your hands, you handle receipts, it can increase the access of those BPAs to your bloodstream.

不。但您可能不想擦这些收据，而且很明显，如果您在手上使用防晒霜或任何类型的乳液，您处理收据，它会增加这些 BPA 进入您的血液的机会。

And if you're somebody who handles receipts a lot, well, then probably best to use those nitrile gloves.

如果您经常处理收据，那么最好使用丁腈手套。

The point here is that there are a lot of different sources of these BPAs, BPSs, PFAS, so-called forever chemicals, microplastics, nanoplastics.

这里的要点是，这些 BPA、BPS、PFAS、所谓的永久化学品、微塑料、纳米塑料有很多不同的来源。

I also would just encourage you to do your research.

我也鼓励您进行研究。

Look at the cans that you drink from.

看看你喝的罐头。

Ensure that they don't include BPAs.

确保它们不包含 BPA。

Look at the different things that you cook with in your kitchen.

看看你在厨房里做饭时用的不同东西。

Try and cook from cast iron or ceramic.

尝试用铸铁或陶瓷烹饪。

And if you don't, look at the other pans and cans and things in your environment and see what your likely exposure to these BPAs, BPSs, and forever chemicals is, and make choices accordingly.

如果您不这样做，请查看您环境中的其他平底锅、罐子和其他物品，看看您可能接触到这些 BPA、BPS 和永久化学物质的情况，然后做出相应的选择。

That's what today's episode, and frankly, this podcast is about.

这就是今天的节目，坦率地说，这个播客的主题。

It's about you being informed and making the best choices for your mental health and physical health.

这是关于您了解情况并为您的心理健康和身体健康做出最佳选择。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple, and on both Spotify and Apple, you can leave us up to a five-star review.

另外，请在 Spotify 和 Apple 上订阅该播客，在 Spotify 和 Apple 上，您都可以给我们留下五星级的评论。

Please check out the sponsors mentioned at the beginning and throughout today's episode.

请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问，或者对播客或嘉宾有意见，或者您希望我为 Huberman Lab 播客考虑的主题，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

For those of you that haven't heard, I have a new book coming out.

对于那些还没有听说过的人，我即将出版一本新书。

It's my very first book.

这是我的第一本书。

It's entitled "Protocols: An Operating Manual for the Human Body." This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience, and it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation, and of course, I provide the scientific substantiation for the protocols that are included.

它的标题是“协议：人体操作手册”。这是我花了五年多时间编写的一本书，它基于 30 多年的研究和经验，涵盖了从睡眠到运动到压力控制的各个方面的方案，以及与注意力和动机相关的方案，当然，我还为所包含的方案提供了科学依据。

The book is now available by presale at protocolsbook.com.

该书现已在protocolbook.com 上预售。

There you can find links to various vendors.

在那里您可以找到各个供应商的链接。

You can pick the one that you like best.

您可以选择您最喜欢的一个。

Again, the book is called "Protocols: An Operating Manual for the Human Body." If you're not already following me on social media, I am Huberman Lab on all social media platforms.

同样，这本书的名字是“协议：人体操作手册”。如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 Huberman Lab。

So that's Instagram, X, formerly known as Twitter, Threads, Facebook, and LinkedIn.

这就是 Instagram、X，以前称为 Twitter、Threads、Facebook 和 LinkedIn。

And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

Again, that's Huberman Lab on all social media channels.

同样，这是所有社交媒体渠道上的 Huberman Lab。

If you haven't already subscribed to our Neural Network Newsletter, our Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as protocols in the form of brief one- to three-page PDFs.

如果您还没有订阅我们的神经网络新闻通讯，我们的神经网络新闻通讯是一份零成本的每月新闻通讯，其中包括播客摘要以及简短的一到三页 PDF 形式的协议。

Those protocol PDFs are on things like neuroplasticity and learning, optimizing dopamine, improving your sleep, deliberate cold exposure, deliberate heat exposure.

这些 PDF 协议涉及神经可塑性和学习、优化多巴胺、改善睡眠、刻意冷暴露、刻意热暴露等内容。

We have a foundational fitness protocol that describes a template routine that includes cardiovascular training and resistance training with sets and reps all backed by science, and all of which, again, is completely zero cost.

我们有一个基本的健身协议，描述了一个模板程序，其中包括心血管训练和阻力训练，其组数和次数均得到科学支持，而且所有这些都是完全零成本的。

To subscribe, simply go to hubermanlab.com, go to the Menu tab up in the upper right corner, scroll down to Newsletter, and provide your email, and I should emphasize that we do not share your email with anybody.

要订阅，只需访问 hubermanlab.com，转到右上角的“菜单”选项卡，向下滚动到新闻通讯，然后提供您的电子邮件，我要强调的是，我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion all about microplastics and nanoplastics.

再次感谢您参加今天有关微塑料和纳米塑料的讨论。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。