The Science of Hearing, Balance & Accelerated Learning

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we're going to talk all about hearing and balance and how you can use your ability to hear specific things and your balance system in order to learn anything faster.

今天，我们将讨论有关听力和平衡的所有内容，以及如何利用您听到特定事物的能力和平衡系统来更快地学习任何东西。

The auditory system, meaning the hearing system, and your balance system, which is called the "vestibular system, interact with all the other systems of the brain and body, and used properly can allow you to learn information more quickly, remember that information longer and with more ease, and you can also improve the way you can hear; you can improve your balance.

听觉系统，即听觉系统，以及你的平衡系统，即所谓的“前庭系统”，与大脑和身体的所有其他系统相互作用，正确使用可以让你更快地学习信息，更长时间、更轻松地记住信息，还可以改善你的听觉方式；你可以改善你的平衡能力。

We're going to talk about tools for all of that.

我们将讨论所有这些的工具。

This is one area of science where we understand a lot about the cells and the mechanisms in the ear and in the brain and so forth, so we're going to talk about that a little bit and then we're going to get directly into protocols, meaning tools.

这是一个科学领域，我们对耳朵和大脑等的细胞和机制有很多了解，所以我们将稍微讨论一下，然后我们将直接进入协议，即工具。

Andrew Huberman:

安德鲁·休伯曼：

We're also going to talk about ways in which the auditory and balance systems suffer.

我们还将讨论听觉和平衡系统受到影响的方式。

We're going to talk about tinnitus, which is this ringing of the ears that, unfortunately for people that suffer from it, they really suffer.

我们要讨论的是耳鸣，即耳鸣，不幸的是，对于患有耳鸣的人来说，他们真的很痛苦。

It's very intrusive for them.

这对他们来说是非常侵扰的。

We're going to talk about some treatments that can work in some circumstances and some of the more recent emerging treatments that I think many people aren't aware of.

我们将讨论一些在某些情况下有效的治疗方法，以及一些我认为许多人不知道的最近出现的治疗方法。

We're also going to talk about this, what seems like kind of a weird fact, which is that 70% of people, all people, make what are called "otoacoustic emissions." Their ears actually make noises.

我们还将讨论这个似乎有点奇怪的事实，那就是 70% 的人，所有人，都会产生所谓的“耳声发射”。他们的耳朵实际上会发出声音。

Chances are, your ears are making noises right now, but you can't perceive them, and yet those can have an influence on other people and animals in your environment.

很可能，您的耳朵现在正在发出噪音，但您无法感知它们，但这些噪音可能会对您环境中的其他人和动物产生影响。

It's a fascinating aspect to your biology.

这是你的生物学的一个迷人的方面。

You're going to learn a lot about how your biology, and brain, and ears and the so-called inner ear that's associated with balance, you're going to learn a lot about how all those work.

你将学到很多关于你的生物学、大脑、耳朵以及与平衡相关的所谓内耳的知识，你将学到很多关于所有这些如何工作的知识。

You're going to learn a lot of neuroscience.

你将学到很多神经科学知识。

I'll even tell you what type of music to listen to, and if you listen to me, you can leverage that in order to learn faster.

我什至会告诉你该听什么类型的音乐，如果你听我的，你可以利用它来学得更快。

Andrew Huberman:

安德鲁·休伯曼：

Before we begin talking about the science of hearing and balance, and tools that leverage hearing and balance for learning faster, I want to provide some information about another way to learn much faster.

在我们开始讨论听力和平衡科学以及利用听力和平衡来更快学习的工具之前，我想提供一些有关另一种更快学习方法的信息。

There's a paper that was published recently.

最近发表了一篇论文。

This is a paper that was published in Cell Reports, an excellent journal.

这是一篇发表在优秀期刊Cell Reports上的论文。

It's a peer-reviewed paper from a really excellent group, looking at skill learning.

这是一篇来自一个非常优秀的团队的同行评审论文，研究技能学习。

Now, previously, I've talked about how, in the attempt to learn skills, the vital thing to do is to get lots of repetitions.

现在，之前我已经讨论过，在尝试学习技能时，最重要的是要进行大量重复。

You've heard of the 10,000 hours thing.

您听说过 10,000 小时的说法。

You've heard of lots of different strategies for learning faster, 80-20 rule and all that.

您听说过许多不同的加快学习速度的策略，例如 80-20 规则等等。

The bottom line is, you need to generate many, many repetitions of something that you're trying to learn, and the errors that you generate are also very important for learning.

最重要的是，你需要对你想要学习的东西产生很多很多的重复，并且你产生的错误对于学习也非常重要。

It also turns out that taking rest within the learning episode is very important.

事实证明，学习期间的休息非常重要。

I want to be really clear what I'm referring to here.

我想非常清楚我在这里指的是什么。

In earlier episodes, I've discussed how when you're trying to learn something, it's beneficial ...

在前面的几集中，我讨论了当你尝试学习某些东西时，它是如何有益的......

It's been shown in scientific studies that if you take a 20-minute shallow nap or you simply do nothing after a period of learning, that it enhances the rates of learning and the depth of learning, your ability to learn and remember that information.

科学研究表明，如果你在学习一段时间后小睡 20 分钟或者什么都不做，就会提高学习速度和学习深度，以及学习和记住信息的能力。

What I'm about to describe are new data that say that you actually should be injecting rest within the learning episode.

我要描述的是新数据，这些数据表明你实际上应该在学习过程中注入休息。

Now, I'm not talking about going to sleep while learning.

现在，我不是在谈论学习时睡觉。

Andrew Huberman:

安德鲁·休伯曼：

This is the way that the study was done.

这就是研究的完成方式。

The study involved having people learn sequences of numbers or keys on a piano.

这项研究涉及让人们学习钢琴上的数字或琴键序列。

So let's use the keys on a piano example.

让我们以钢琴上的琴键为例。

I'm not a musician, but I think I'll get this correct.

我不是音乐家，但我想我会做对的。

They asked people to practice a sequence of keys, G, D, F, E, G, G, D, F, E, G, G, D, F, E, G.

他们要求人们练习一系列琴键：G、D、F、E、G、G、D、F、E、G、G、D、F、E、G。

And they would practice that either continually for a given amount of time, or they would just do that for 10 seconds.

他们会在给定的时间内持续练习，或者只练习 10 秒钟。

They would play G, D, F, E, G, G, D, F, E, G, G, D, F, E, G, G, D, F, E, G for 10 seconds, and then they would take a 10-second pause, a rest.

他们会弹G、D、F、E、G、G、D、F、E、G、G、D、F、E、G、G、D、F、E、G 10 秒，然后暂停10 秒，休息一下。

They would just take a space or a period of time where they do nothing for 10 seconds, then they would go back to G, D, F, E, G, G, D, F, E, G.

他们只会花10秒的时间或空间不做任何事情，然后他们会回到G，D，F，E，G，G，D，F，E，G。

So the two conditions, essentially, were to have people practice continually, lots of repetitions, or to inject or insert these periods of 10 seconds idle time, where they're not doing anything, they're not looking at their phone, they're not focusing on anything, they're just letting their mind drift wherever it wants to go, and they're not touching the keys on the keyboard.

因此，本质上，这两个条件是让人们不断练习，大量重复，或者注入或插入这些 10 秒的空闲时间，他们不做任何事情，他们不看手机，他们不专注于任何事情，他们只是让他们的思绪飘向任何想去的地方，并且他们不碰键盘上的按键。

What they found was that the rates of learning, the skill acquisition and the retention of the skills was significantly faster when they injected these short periods of rest, these 10-second rest periods.

他们发现，当他们注入这些短暂的休息时间（即 10 秒的休息时间）时，学习速度、技能获取速度和技能保留速度都会显着加快。

And the rates of learning were, when I say significantly faster, were much, much faster.

当我说学习速度明显更快时，学习速度要快得多。

I'll reveal what that was in just a moment.

我稍后会透露那是什么。

Andrew Huberman:

安德鲁·休伯曼：

But you might ask, why would this work?

但你可能会问，为什么这会起作用？

Why would it be that injecting these 10-second rest periods would enhance rates of learning?

为什么注入这 10 秒的休息时间会提高学习速度？

What they called them was "micro offline gains" because they're sort of taking their brain offline from the learning task for a moment.

他们称之为“微离线收益”，因为他们让大脑暂时脱离了学习任务。

Well, it turns out, the brain isn't going offline at all.

事实证明，大脑根本没有离线。

You've probably heard of the hippocampus, the area of the brain involved in memory, and the neocortex, the area of the brain that's involved in processing sensory information.

您可能听说过海马体（涉及记忆的大脑区域）和新皮质（涉及处理感觉信息的大脑区域）。

Well, it turns out that during these brief periods of rest, these 10-second rest periods, the hippocampus and the cortex are active in ways such that you get a 20 times repeat of the G,D,F,E,G.

事实证明，在这些短暂的休息期间，即这些 10 秒的休息期间，海马体和皮层会以某种方式活跃起来，这样您就会重复 20 次 G、D、F、E、G。

It's a temporal compression, as they say.

正如他们所说，这是一种时间压缩。

So basically, the rehearsal continues while you rest, but at 20 times the speed.

所以基本上，排练会在你休息的时候继续进行，但速度是原来的 20 倍。

So if you were normally getting, let's just say, five repetitions of G, D, F, E, G, G, D, F, E, G, G, D, F, E, G per 10 seconds, now, you multiply that times 20.

因此，如果您通常每 10 秒重复 5 次 G、D、F、E、G、G、D、F、E、G、G、D、F、E、G，那么现在您将其乘以 20。

In the rest periods, you've practiced it a hundred times.

剩下的时间，你已经练习了一百遍。

Your brain has practiced it.

你的大脑已经练习过了。

We know this because they were doing brain imaging, functional imaging, of these people with brain scanners while they were doing this.

我们知道这一点是因为他们在做这件事的时候用脑部扫描仪对这些人进行了脑部成像、功能成像。

Andrew Huberman:

安德鲁·休伯曼：

This is an absolutely staggering effect, and it's one that, believe it or not, has been hypothesized or thought to exist for a very long time.

这绝对是一种令人震惊的效应，无论你是否相信，这种效应已经被假设或认为存在很长时间了。

This effect is called the "spacing effect," and it was actually first proposed by Ebbington, in 1885.

这种效应被称为“间距效应”，实际上是由 Ebbington 在 1885 年首次提出的。

And since then, it's been demonstrated for a huge number of different, what they call "domains." In the cognitive domain, so if we're learning languages.

从那时起，它已经在大量不同的、他们所谓的“域”中得到了证明。在认知领域，如果我们正在学习语言。

In the physical domain, so if we're learning skills that involve a motor sequence.

在物理领域，如果我们正在学习涉及运动序列的技能。

It's been demonstrated for a huge number of different categories of learning.

它已经在大量不同类别的学习中得到了证明。

If you want to learn all about the spacing effect and the categories of learning that it can impact, there's a wonderful review article.

如果您想了解有关间距效应及其可能影响的学习类别的所有信息，可以阅读一篇精彩的评论文章。

I'll provide a link to it.

我将提供一个链接。

The title of the review article is "Parallels between spacing effects during behavioral and cellular learning." What that review really does is it ties the behavioral learning and the improvement of skill to the underlying changes in neurons that can explain that learning.

这篇评论文章的标题是“行为学习和细胞学习期间的间隔效应之间的相似之处”。该评论的真正作用是将行为学习和技能提高与可以解释这种学习的神经元的潜在变化联系起来。

I should mention that the paper that I'm referring to, the more recent paper that injects these 10-second little micro offline gains, rest periods, is the work of the laboratory of Leonard Cohen, not the musician Leonard Cohen.

我应该提到的是，我所指的这篇论文，即注入这些 10 秒小微离线增益、休息时间的最新论文，是 Leonard Cohen 实验室的作品，而不是音乐家 Leonard Cohen 的作品。

He passed away.

他去世了。

He was not a neuroscientist; a wonderful poet and musician, but not a neuroscientist.

他不是神经科学家；他是一位神经科学家。一位出色的诗人和音乐家，但不是神经科学家。

Again, the paper was published in Cell Reports, and we will provide a link to the full paper as well.

同样，该论文发表在 Cell Reports 上，我们还将提供全文的链接。

Andrew Huberman:

安德鲁·休伯曼：

So the takeaway is if you're trying to learn something, you need to get those reps in, but one way that you can get 20 times the number of reps in is by injecting these little 10-second periods of doing nothing.

所以要点是，如果你想学习一些东西，你需要重复这些次数，但是你可以将重复次数增加 20 倍的一种方法是注入这些 10 秒的不做任何事情的时间。

Again, during those rest periods, you really don't want to attend to anything else, as much as possible.

再说一遍，在休息期间，你真的尽可能不想去关注任何其他事情。

You could close your eyes if you want, or you can just simply wait, and then get right back into generating repetitions.

如果你愿意的话，你可以闭上眼睛，或者你也可以只是等待，然后立即开始重复。

I find these papers that Cell Reports and other journals have been publishing recently to be fascinating because they're really helping us understand what are the best protocols for learning anything, and they really leverage the fact that the brain is willing to generate repetitions for us, provided that we give it the rest that it needs.

我发现《细胞报告》和其他期刊最近发表的这些论文很有趣，因为它们确实帮助我们了解学习任何东西的最佳方案是什么，并且它们真正利用了这样一个事实：大脑愿意为我们生成重复，只要我们给予它所需的休息。

So inject rest throughout the learning period, and if you can, based on the scientific data, you would also want to take a 20-minute nap or a 20-minute decompress period, where you're not doing anything after a period of learning.

因此，在整个学习期间要注意休息，如果可以的话，根据科学数据，您还需要小睡 20 分钟或 20 分钟减压期，在学习一段时间后不做任何事情。

I think those could both synergize in order to enhance learning even further, although that hasn't been looked at yet.

我认为这两者可以协同作用，以进一步加强学习，尽管这一点还没有被研究过。

Andrew Huberman:

安德鲁·休伯曼：

Before we begin talking about hearing and balance, I just want to mention that this podcast is separate from my teaching and research roles at Stanford.

在我们开始谈论听力和平衡之前，我只想提一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

In keeping with that theme, I want to thank the sponsors of today's podcast and make it clear that we only work with sponsors whose products we absolutely love and that we think you will benefit from as well.

为了与这个主题保持一致，我要感谢今天播客的赞助商，并明确表示我们只与我们绝对喜欢其产品的赞助商合作，并且我们认为您也会从中受益。

Andrew Huberman:

安德鲁·休伯曼：

Can you hear me?

你能听到我说话吗？

Can you hear me?

你能听到我说话吗？

Okay, well, if you can hear me, that's amazing because what it means is that my voice is causing little tiny changes in the airwaves, wherever you happen to be, and that your ears and whatever's contained in those ears, and in your brain, can take those sound waves and make sense of them.

好吧，如果你能听到我说话，那就太棒了，因为这意味着我的声音正在电波中引起微小的变化，无论你身在何处，你的耳朵以及耳朵和大脑中包含的任何东西都可以接收这些声波并理解它们。

And that is an absolutely fantastic and staggering feat of biology, and yet we understand a lot about how that process works.

这绝对是生物学上一项奇妙而惊人的壮举，但我们对这个过程的运作方式了解很多。

So I'm going to teach it to you now, in simple terms, over the next few minutes.

因此，我现在将在接下来的几分钟内以简单的方式教您。

So what we call ears have a technical name.

所以我们所说的耳朵有一个专业名称。

That technical name is auricles, but more often, they're called "pinna." The pinnas.

这个技术名称是耳廓，但更常见的是，它们被称为“耳廓”。耳廓。

P-I-N-N A, pinna.

P-I-N-N A，耳廓。

And the pinnas of your ears, this outer part that is made of cartilage and stuff, is arranged such that it can capture sound in the best way for your head size.

耳朵的耳廓是由软骨和其他物质组成的外部部分，其排列方式可以根据您的头部尺寸以最佳方式捕捉声音。

We're going to talk about ear size also because it turns out that your ears change size across the lifespan and that how big your ears are, or rather how fast your ears are changing size, is a pretty good indication of how fast you're aging.

我们还将讨论耳朵的大小，因为事实证明，您的耳朵在整个生命周期中都会改变大小，而您的耳朵有多大，或者更确切地说，您的耳朵大小变化的速度，可以很好地表明您衰老的速度。

So we'll get to that in a few minutes, but I want to talk about these things that we call ears and some of the stuff contained within them that allow us to hear.

我们将在几分钟内讨论这个问题，但我想谈谈我们称之为耳朵的东西以及其中包含的一些让我们能够听到的东西。

Andrew Huberman:

安德鲁·休伯曼：

So the shape of these ears that we have is such that it amplifies high-frequency sounds.

因此，我们耳朵的形状可以放大高频声音。

high-frequency sounds, as the name suggests, is the squeakier stuff, right?

高频声音，顾名思义，就是吱吱作响的东西，对吧？

So low-frequency sound — Costello snoring in the background, that's a low-frequency sound, or high-frequency sound.

低频声音——科斯特洛在背景中打鼾，这是低频声音，或者高频声音。

Okay?

好吧？

So we have low-frequency sounds and high-frequency sounds and everything in between.

所以我们有低频声音和高频声音以及介于两者之间的一切。

Now, those sound waves get captured by our ears, and those sound waves, for those of you that don't maybe fully conceptualize sound waves, are literally just fluctuations or shifts in the way the air is moving toward your ear and through space.

现在，这些声波被我们的耳朵捕获，而对于那些可能没有完全概念化声波的人来说，这些声波实际上只是空气流向您的耳朵和穿过空间的方式的波动或变化。

In the same way that water can have waves, air can have waves.

就像水可以有波浪一样，空气也可以有波浪。

Okay?

好吧？

So it's reverberation of air.

所以这是空气的回响。

Those come in through your ears, and you have what's called your eardrum.

这些声音通过你的耳朵进入，你有所谓的耳膜。

And on the inside of your eardrum, there's a little bony thing that's shaped like a little hammer.

在你的耳膜内侧，有一个形状像小锤子的小骨头。

So attached to that eardrum, which can move back and forth like a drum, it's like a little membrane, you've got this hammer attached to it, and that hammer has three parts.

因此，它附着在耳膜上，它可以像鼓一样来回移动，它就像一个小薄膜，你已经将这个锤子附着在它上面，而那个锤子由三个部分组成。

For those of you that want to know those three parts, they're called the "malleus, incus and stapes." But basically, you can just think about it as a hammer.

对于那些想了解这三个部分的人来说，它们被称为“锤骨、砧骨和镫骨”。但基本上，你可以把它想象成一把锤子。

Andrew Huberman:

安德鲁·休伯曼：

So you've got this eardrum and then a hammer.

所以你有这个耳膜和一把锤子。

And then that hammer has to hammer on something.

然后那把锤子必须敲击一些东西。

And what it does is it hammers on a little coiled piece of tissue that we call the "cochlea," sometimes called the cochlea, depending on where somebody lives in the country.

它的作用是敲击一小块卷曲的组织，我们称之为“耳蜗”，有时也称为耳蜗，这取决于某人住在这个国家的哪里。

So typically, in the Midwest and on the East Coast, they call them cochlea, and on the West Coast, we call them cochlea.

因此，通常，在中西部和东海岸，他们称之为耳蜗，而在西海岸，我们称之为耳蜗。

Same thing.

同样的事情。

Okay?

好吧？

So this snail shape structure in your inner ear is where sound gets converted into electrical signals that the brain can understand.

因此，内耳中的蜗牛形状结构是将声音转换为大脑可以理解的电信号的地方。

But I want to just bring your attention to that little hammer because that little hammer is really, really cool.

但我想让你注意那个小锤子，因为那个小锤子真的非常酷。

What it means is that sound waves come in through your ears — that's what's happening right now — that eardrum that you have, it's like the top of a drum, it's like a membrane, or it can move back and forth, it's not super rigid, and it moves that little hammer and then the hammer goes dun dun dun dun dun and hits this coil-shape thing that we're calling the cochlea.

这意味着声波通过你的耳朵进入——这就是现在正在发生的事情——你的耳膜，它就像鼓的顶部，它就像一层膜，或者它可以来回移动，它不是超级刚性的，它移动那个小锤子，然后锤子叮当当当，撞击这个我们称之为耳蜗的线圈形状的东西。

Okay?

好吧？

Andrew Huberman:

安德鲁·休伯曼：

Now, the cochlea at one end is more rigid than the other.

现在，一端的耳蜗比另一端更坚硬。

So one part can move really easily, and the other part doesn't move very easily.

所以一个部分可以很容易地移动，而另一部分则不太容易移动。

And that turns out to be very important for decoding or separating sounds that are of low frequency, like Costello's snoring, and sounds that are of high frequency, like a shriek or a shrill.

事实证明，这对于解码或分离低频声音（如科斯特洛的鼾声）和高频声音（如尖叫声或刺耳声）非常重要。

And that's because within that little coiled thing we call the cochlea, you have all these tiny, little, what are called "hair cells." Now, they look like hairs, but they're not at all related to the hairs on your head or elsewhere on your body.

那是因为在我们称之为耳蜗的那个小卷曲的东西里，有所有这些微小的、很小的、所谓的“毛细胞”。现在，它们看起来像头发，但它们与你头上或身体其他地方的头发完全没有关系。

They're just shaped like hair, so we call them hair cells.

它们的形状像头发，所以我们称它们为毛细胞。

Those hair cells, if they move, send signals into the brain that a particular sound is in our environment.

这些毛细胞如果移动，就会向大脑发送信号，表明我们的环境中有特定的声音。

And if those hair cells don't move, it means that particular sound is not in our environment.

如果这些毛细胞不移动，则意味着特定的声音不在我们的环境中。

Okay?

好吧？

Andrew Huberman:

安德鲁·休伯曼：

So just to give you the mental picture of this, sound waves are coming in because there's stuff out there making noises, like my voice — it's changing the patterns of air around you in very, very subtle ways.

所以为了给你一个心理上的印象，声波进来是因为外面有东西在发出声音，比如我的声音——它正在以非常非常微妙的方式改变你周围的空气模式。

That information is getting funneled into your ears because your pinnas are shaped in a particular way.

这些信息会流入您的耳朵，因为您的耳廓以特定的方式形成。

The eardrum then moves this little hammer, and the hammer bangs on this little snail-shaped thing.

然后耳膜移动这个小锤子，锤子敲击这个小蜗牛形状的东西。

And because that snail-shaped thing at one end is very rigid, it doesn't want to move, and at the other end it's very flexible, it can separate out high-frequency and low-frequency sounds.

而且因为那个蜗牛状的东西一端非常坚硬，它不想动，而另一端又非常灵活，它可以分离出高频和低频的声音。

Andrew Huberman:

安德鲁·休伯曼：

And the fact that this thing in your inner ear that we call the cochlea is coiled is actually really important to understand because along its length, it varies in how rigid or flexible it is ...

事实上，你内耳中的这个东西，我们称之为耳蜗，是盘绕的，这一点实际上非常重要，因为沿着它的长度，它的刚性或柔性程度各不相同......

I already mentioned that before ...

我之前已经提到过...

and at the base, it's very rigid, and that's where the hair cells, if they move, will make high-frequency sounds.

在底部，它非常坚硬，如果毛细胞移动，就会发出高频声音。

And at the top, what's called the "apex," it's very flexible and it's more like a base drum.

在顶部，即所谓的“顶点”，它非常灵活，更像是一个基鼓。

So basically, what happens is sound waves come into your ears, and then at one end of this thing that we call the cochlea, at the top, it's essentially encoding or only responding to sounds that are like dun, dun, dun, dun, whereas at the bottom, it responds to high-frequency sounds, like a cymbal, ts ts-ts ts ts-ts ts ts-ts ts.

所以基本上，发生的事情是声波进入你的耳朵，然后在我们称为耳蜗的一端，在顶部，它本质上编码或仅响应诸如“dun”、“dun”、“dun”、“dun”之类的声音，而在底部，它响应高频声音，如铙钹，ts ts-ts ts ts-ts ts ts-ts ts。

Okay?

好吧？

And everywhere in between, we have other frequencies, medium frequencies.

在两者之间的任何地方，我们都有其他频率，中频。

Andrew Huberman:

安德鲁·休伯曼：

Now, this should stagger your mind.

现在，这应该会让你大吃一惊。

If it doesn't already, it should because what this means is that everything that's happening around us, whether or not it's music or voices or crying or screaming or screaming of delight from small children who are excited because they're playing or because they get cake, all of that is being broken down into its component parts, and then your brain is making sense of what it means.

如果还没有，那也应该是这样，因为这意味着我们周围发生的一切，无论是音乐、声音、哭泣、尖叫，还是小孩子因为玩耍或得到蛋糕而兴奋的尖叫，所有这些都被分解成其组成部分，然后你的大脑正在理解它的含义。

These things that I've been talking about, like the pinna of your ears and this little hammer and the cochlea, that's all purely mechanical.

我一直在谈论的这些东西，比如你的耳廓、这个小锤子和耳蜗，都是纯粹机械的。

It has no mind of its own.

它没有自己的想法。

It's just breaking things down into high frequencies, medium frequencies and low frequencies.

它只是将事物分解为高频、中频和低频。

And if you don't understand sound frequency, it's really simple to understand: just imagine ripples on a pond, and if those ripples are very close together, that's high frequency, they occur at high frequency.

如果你不了解声音频率，其实很容易理解：想象一下池塘上的涟漪，如果这些涟漪非常接近，那就是高频，它们以高频出现。

If those ripples are further apart, it's low frequency, and, obviously, medium frequency is in between.

如果这些波纹相距较远，则为低频，显然，中频介于两者之间。

So just like you can have waves in water, you can have waves in air, so that's really how it works.

就像水中可以产生波浪一样，空气中也可以产生波浪，这就是它的工作原理。

Andrew Huberman:

安德鲁·休伯曼：

Now, we are all familiar with light and how if you take a prism and put it in front of light, it will split that light into its different wavelengths, its different colors: red, green, blue, et cetera — sort of like the Pink Floyd "Dark Side of the Moon" album, I think, has a prism, and it's converting white light into all the colors, all the wavelengths that are contained in white light.

现在，我们都熟悉光，如果你把一个棱镜放在光前面，它会把光分成不同的波长、不同的颜色：红、绿、蓝等等——我想，有点像平克·弗洛伊德的《Dark Side of the Moon》专辑有一个棱镜，它把白光转换成白光中包含的所有颜色、所有波长。

Your cochlea essentially acts as a prism.

您的耳蜗本质上充当棱镜。

It takes all the sound in your environment, and it splits up those sounds into different frequencies.

它获取环境中的所有声音，并将这些声音分解为不同的频率。

So you can think of the cochlea of your ear as sort of like a prism.

因此，您可以将耳朵的耳蜗想象成一个棱镜。

And then the brain takes that information and puts it back together and makes sense of it.

然后大脑获取这些信息并将其重新组合起来并理解它。

So those hair cells in each of your two cochlea — because you have two ears, you also have two cochlea — send little wires, what we call "axons," that convey their patterns of activity into the brain.

因此，你的两个耳蜗中的毛细胞——因为你有两只耳朵，你也有两个耳蜗——发送小电线，我们称之为“轴突”，将它们的活动模式传达到大脑中。

And there are a number of different stations within the brain that information arrives at before it gets up to the parts of your brain where you are consciously aware.

信息在到达大脑中有意识的部分之前会先到达大脑中的许多不同站点。

Andrew Huberman:

安德鲁·休伯曼：

And because some of you have asked for more names and nomenclature, I'll give that to you.

因为你们中的一些人要求更多的名称和术语，我会给你们。

If you don't want a lot of detailed names, you can just ignore what I'm about to say.

如果你不想要很多详细的名字，你可以忽略我要说的内容。

But basically, the cochlea send information to what's called the "spiral ganglion." A ganglion, by the way, if you're going to learn any neuroscience, just know that anytime you hear ganglion, a ganglion is just a clump, so it means a bunch of neurons, so a clump of cells.

但基本上，耳蜗将信息发送到所谓的“螺旋神经节”。顺便说一句，神经节，如果你要学习任何神经科学，只要知道，任何时候你听到神经节，神经节只是一个团块，所以它意味着一堆神经元，所以一团细胞。

So the spiral ganglion is a bunch of neurons, then the information then goes off to what are called the "cochlear nuclei" in the brain stem ...

因此，螺旋神经节是一堆神经元，然后信息会传到脑干中所谓的“耳蜗核”......

Brain stem is kind of down near your neck ...

脑干有点靠近你的脖子......

then up to a structure that has a really cool name called the "superior olive," because you have one on each side of your brain, and if I were to bring you to my lab and show you the superior olives in your brain or anyone else's brain, they look like little olives.

然后是一种结构，它有一个很酷的名字，叫做“高级橄榄”，因为你的大脑两侧都有一个，如果我带你到我的实验室，向你展示你或其他人大脑中的高级橄榄，它们看起来就像小橄榄。

They even have a little divot in them that to me looks like a pimento, but they just called them the superior olive.

它们甚至还有一小片草皮，对我来说看起来像多椒，但他们只是称它们为优质橄榄。

And then the neurons in the superior olive, then they send information up to what's called the "inferior colliculus," only called inferior because it sits below a structure called the "superior colliculus." And then the information goes up to what's called the "medial geniculate nucleus" and then up to your neocortex, where you make sense of it all.

然后上橄榄核中的神经元将信息发送到所谓的“下丘”，之所以称为下丘，是因为它位于称为“上丘”的结构下方。然后信息上升到所谓的“内侧膝状体核”，然后上升到你的新皮质，在那里你理解这一切。

Andrew Huberman:

安德鲁·休伯曼：

Now, you don't have to remember all that, but you should know that there are a lot of stations in which auditory information is processed before it gets up to our conscious detection.

现在，您不必记住所有这些，但您应该知道，在听觉信息到达我们有意识的检测之前，有很多电台会对其进行处理。

And there is a good reason for that, which is that more important than knowing what you are hearing, you need to know where it's coming from.

这是有充分理由的，那就是比知道你所听到的内容更重要的是，你需要知道它来自哪里。

It's vital to our survival that if something, for instance, is falling toward us, that we know if it's coming to our right side, if it's going to hit us from behind.

例如，如果有什么东西向我们坠落，我们知道它是否朝我们的右侧飞来，是否会从后面击中我们，这对我们的生存至关重要。

We have to know, for instance, if a car is coming at us from our left or from our right.

例如，我们必须知道一辆车是从我们的左边还是从我们的右边向我们驶来。

And our visual system can help with that, but our auditory and our visual system collaborate to help us find and locate the position of things in space.

我们的视觉系统可以帮助我们做到这一点，但是我们的听觉和视觉系统可以协作帮助我们找到并定位物体在空间中的位置。

That should come as no surprise.

这应该不足为奇。

If you hear somebody talking off to your right, you tend to turn to your right, not to your left.

如果你听到有人在你右边说话，你往往会转向右边，而不是左边。

If you see somebody's mouth moving in front of you, you tend to assume that the sound is going to come from right in front of you.

如果您看到某人的嘴在您面前移动，您往往会认为声音将来自您的正前方。

Disruptions in this auditory hearing and visual matching are actually the basis of what's called the "ventriloquism effect," which we'll talk about in a few minutes in more depth, but the ventriloquism effect can basically be described in simple terms as when you essentially think that a sound is coming from a location that it's not actually coming from.

这种听觉和视觉匹配的干扰实际上是所谓的“腹语效应”的基础，我们将在几分钟内更深入地讨论它，但腹语效应基本上可以用简单的术语来描述，即当你本质上认为声音来自一个它实际上不是来自的位置时。

Andrew Huberman:

安德鲁·休伯曼：

We'll talk about that in a moment, but what I'd like you to realize is that one of these stations, deep in your brain stem, is responsible for helping you identify where sounds are coming from through a process that's called "interaural time differences." And that sounds fancy, but really the way you know where things are coming from, what direction a car or a bus or a person is coming from, is because the sound lands in one ear before the other, and you have stations in your brain, meaning you have neurons in your brain that calculate the difference in time of arrival for those sound waves in your right versus your left ear.

我们稍后会讨论这个问题，但我希望您认识到，位于您脑干深处的这些站点之一负责通过称为“耳间时间差”的过程来帮助您识别声音的来源。这听起来很奇特，但实际上，你知道事物从哪里来，汽车、公共汽车或人从哪个方向来，是因为声音先到达一只耳朵，然后到达另一只耳朵，并且你的大脑中有电台，这意味着你的大脑中有神经元来计算声波到达你的右耳和左耳的时间差异。

And if they arrive at the same time, you assume that thing is making noise right in front of you.

如果它们同时到达，你就会认为那个东西就在你面前发出噪音。

If it's off to your right, you assume it's over on your right, and if the sound arrives first to your left ear, you assume quite correctly that the thing is coming toward your left ear.

如果声音在你的右边，你就会认为它在你的右边结束，如果声音首先到达你的左耳，你就会正确地认为声音是向你的左耳传来的。

Andrew Huberman:

安德鲁·休伯曼：

So it's a very simple and kind of mechanical system at the level of sound localization, but what about up and down?

所以在声音定位层面上这是一个非常简单的机械系统，但是上下呢？

If you think about it, a sound coming from above is going to land on your right ear and your left ear at the same time.

如果你想一想，从上面传来的声音会同时落在你的右耳和左耳上。

A sound from below is going to land on your right ear and your left ear at the same time.

来自下方的声音将同时落在您的右耳和左耳上。

So the way that we know where things are in terms of what's called "elevation," where they are in the up and down plane, is by the frequencies.

因此，我们通过频率来了解事物的“高度”，即它们在上下平面中的位置。

The shape of your ears actually modifies the sound depending on whether or not it's coming straight at you, from the floor, or from high above.

您耳朵的形状实际上会改变声音，具体取决于声音是直接向您传来、从地板还是从高处传来。

And so already, at the level of your ears, you are taking information about the outside world and determining where that information is coming from.

因此，在您的耳朵层面，您正在获取有关外部世界的信息并确定该信息来自何处。

Now, this all happens very, very fast and is subconscious, but now you know why if people really want to hear something, they make a cup around their ear.

现在，这一切发生得非常非常快并且是潜意识的，但现在你知道为什么如果人们真的想听一些东西，他们会在耳朵周围做一个杯子。

They essentially make their ear into more of a fennec fox-type ear.

它们本质上使自己的耳朵更像耳廓狐类型的耳朵。

If you've ever seen those cute, little fennec things, they have these big, spiky ears.

如果你见过那些可爱的小耳廓动物，它们有又大又尖的耳朵。

They kind of look like a French bulldog, although they're kind of the fox version of the French bulldog.

它们看起来有点像法国斗牛犬，尽管它们是法国斗牛犬的狐狸版本。

They have these big, tall ears, and they have excellent sound localization.

它们有又大又高的耳朵，并且具有出色的声音定位能力。

And so when people lean in with their hand like this, and if you're listening to this, I'm just cupping my hand at my ear; I'm giving myself a bigger pinna.

所以当人们像这样用手倾身时，如果你正在听这个，我只是把手放在耳边；我给自己一个更大的耳廓。

Okay?

好的？

And if I do it on the left side, I can do this side.

如果我在左侧做，我也可以做这一侧。

And if I really want to hear something, I do it on both sides.

如果我真的想听点什么，我会从两边都听。

Okay?

好的？

So this isn't just gesturing, this actually serves a mechanical role.

所以这不仅仅是手势，这实际上起到了机械作用。

And actually, if you want to hear where things are coming from with a much greater degree of accuracy, this can actually help because you're capturing sound waves and funneling them better, and it's really remarkable, this whole system.

事实上，如果你想更准确地听到事情来自哪里，这实际上会有所帮助，因为你正在捕获声波并更好地引导它们，整个系统真的非常了不起。

Andrew Huberman:

安德鲁·休伯曼：

So you've got these two ears, and because of the differences in the timing of when things arrive in those two ears, as well as these differences in the frequencies that certain things sound — or I should say, the differences in the frequencies that arrive at your ears depending on whether or not the thing is above you or right in front of you or below you, you're able to make out where things are in space pretty well.

所以你有两只耳朵，并且由于事物到达这两只耳朵的时间差异，以及某些事物发出声音的频率差异——或者我应该说，到达你耳朵的频率差异取决于该事物是在你上方、在你正前方还是在你下方，你能够很好地辨别出物体在空间中的位置。

So now you're probably starting to realize that these two things on the side of our head that we call ears are there for a lot more than hanging earrings on or for other aesthetic purposes or for putting sunglasses on top of.

所以现在您可能开始意识到，我们头部一侧的这两个东西（我们称之为耳朵）的作用远不止是挂耳环或用于其他审美目的或用于将太阳镜放在上面。

They are very powerful devices for allowing us to capture sound waves from our environment.

它们是非常强大的设备，使我们能够捕获环境中的声波。

Andrew Huberman:

安德鲁·休伯曼：

Now, I have a question for you, which is, can you move your ears?

现在我有一个问题要问你，你的耳朵能动一下吗？

It turns out that unlike other animals, humans are not terrifically good at moving their ears.

事实证明，与其他动物不同，人类并不擅长移动耳朵。

Other animals can move their ears even independently.

其他动物甚至可以独立移动耳朵。

So Costello's pretty good at raising his ears, the two of them together.

所以科斯特洛很擅长竖起耳朵，他们两个在一起。

He can't really move his ears separately; some dogs can do that really well.

他实际上无法单独移动他的耳朵；有些狗可以做得很好。

In fact, sight hounds and some scent hounds do that exquisitely well.

事实上，视觉猎犬和一些嗅觉猎犬在这方面做得非常好。

Some animals, like deer and other animals that really have a very acute hearing, will put one ear down to a very particular angle and will tilt the other one, and they will actually capture information about two distant sound-making organisms.

有些动物，比如鹿和其他听力非常敏锐的动物，会将一只耳朵放在一个非常特定的角度，并倾斜另一只耳朵，它们实际上会捕获有关两个遥远的发声生物体的信息。

Those could be hunters coming after them or other animals coming after them.

这些可能是追随他们的猎人或其他动物。

They are very good at doing this.

他们非常擅长这样做。

We're not so good at it, but about 60% of people, it's thought, can move their ears consciously without having to touch their ears.

我们对此不太擅长，但据认为，大约 60% 的人可以有意识地移动耳朵，而无需触摸耳朵。

So can you do that?

那么你能做到吗？

Maybe you should try it.

也许你应该尝试一下。

Ask someone to look at you and see whether or not you can do it.

请某人看着你，看看你是否能做到。

The typical distances that people can move it is usually no more than two or three millimeters.

人们可以移动它的典型距离通常不超过两到三毫米。

It's subtle.

这很微妙。

But can you flap your pinna with just using mental control?

但是你能仅用精神控制来拍动你的耳廓吗？

If you can or if you can't, try looking all the way to your right or all the way to your left.

如果可以或不能，请尝试一直向右或一直向左看。

Obviously, if you're driving a car or doing something or exercising, don't put yourself in danger right now, but if you move your eyes all the way to your left, which I'm doing now, or all the way to my right, you might feel a little bit of a contraction of the muscles that control ear movement.

显然，如果你正在开车、做某事或锻炼身体，现在不要让自己处于危险之中，但如果你将眼睛一直向左移动（就像我现在所做的那样），或者一直向右移动，你可能会感觉到控制耳朵运动的肌肉有一点收缩。

Andrew Huberman:

安德鲁·休伯曼：

Now I want to ask you this, can you raise one eyebrow?

现在我想问你这个问题，你能抬起一根眉毛吗？

I'm not very good at it.

我不太擅长。

I can do a little bit, but it's mostly by cramping down my face on one side, and I certainly can't raise my right eyebrow.

我可以做一点，但主要是通过将一侧的脸压下来，而且我当然无法抬起右眉毛。

I can only do my left eyebrow.

我只能画左边的眉毛。

I'm trying to talk while I'm doing this, so this is why I look strange.

我在这样做的时候试图说话，所以这就是为什么我看起来很奇怪。

People who can raise one eyebrow very easily almost always can move their ears without having to touch them.

能够轻松抬起一根眉毛的人几乎总是可以移动耳朵而无需触摸它们。

It's controlled by the same motor pathway, and there does seem to be a small but statistically significant sex difference in the ability to move one's ears.

它由相同的运动通路控制，并且在移动耳朵的能力方面似乎确实存在微小但具有统计学意义的性别差异。

Typically, men can do this more than women can, although plenty of women can move their ears as well.

通常，男性比女性更能做到这一点，尽管很多女性也可以移动耳朵。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you think that is all a little strange or off topic, it's not, because what we're really talking about here is a system of the brain, but also of the body, of the musculature, for localizing things in space.

现在，如果你认为这有点奇怪或偏离主题，其实不然，因为我们在这里真正讨论的是大脑系统，也是身体、肌肉组织的系统，用于在空间中定位事物。

And so you might find it interesting to note that one of the things that we share very closely with other primates, with nonhuman primates like macaque monkeys and chimpanzees, if you look at their ears, their ears are remarkably similar to our ears, or rather, our ears are remarkably similar to their ears.

因此，您可能会发现有趣的是，我们与其他灵长类动物（例如猕猴和黑猩猩等非人类灵长类动物）非常相似的事情之一是，如果您观察它们的耳朵，它们的耳朵与我们的耳朵非常相似，或者更确切地说，我们的耳朵与它们的耳朵非常相似。

The eyes of certain monkeys, like macaque monkeys, are remarkably similar to human eyes.

某些猴子（例如猕猴）的眼睛与人类的眼睛非常相似。

One of the reasons why if you look at a baby macaque monkey, it has this unbelievably human element to it.

这就是为什么当你观察一只小猕猴时，你会发现它具有令人难以置信的人类元素。

But the ears of these primates is very similar to our ears.

但这些灵长类动物的耳朵与我们的耳朵非常相似。

Our ears similar to their ears.

我们的耳朵和他们的耳朵很相似。

Andrew Huberman:

安德鲁·休伯曼：

If you're interested in ear movements and what they could mean and some of the things that ear movements correlate with in other aspects of our biology, there's a nice paper actually, a scientific paper — the author's last name is Code, C-O-D-E.

如果您对耳朵运动及其可能意味着什么以及耳朵运动与我们生物学的其他方面相关的一些事情感兴趣，实际上有一篇很好的论文，一篇科学论文 - 作者的姓氏是 Code，C-O-D-E。

It was published in 1995.

它于 1995 年出版。

I'll give a reference to that.

我会提供一个参考。

It's a review article that discusses some of the sex differences in ear movement control as well as the relationship between ear movements and eye movements.

这是一篇评论文章，讨论了耳朵运动控制方面的一些性别差异以及耳朵运动和眼球运动之间的关系。

And it's a pretty accessible paper.

这是一篇非常容易理解的论文。

It's one that I think any of you who are interested in this topic could parse fairly easily.

我认为任何对此主题感兴趣的人都可以相当容易地解析它。

And there's some very interesting underlying biology and some theories as to why humans would have this so-called vestigial, or ancient carryover of a system for moving our ears.

还有一些非常有趣的基础生物学和一些理论来解释为什么人类会有这种所谓的残余或古代遗留下来的移动耳朵的系统。

Andrew Huberman:

安德鲁·休伯曼：

Now, if ear movement seems strange, next I want to talk about a different feature of your hearing and ears that's even stranger, but that has some really interesting implications for your biology, and I'm guessing that you've not heard of this.

现在，如果耳朵运动看起来很奇怪，那么接下来我想谈谈您的听力和耳朵的一个不同特征，它甚至更奇怪，但这对您的生物学有一些非常有趣的影响，我猜您还没有听说过这一点。

What I'm about to describe are called "otoacoustic emissions." And otoacoustic emissions, as the name suggests, are sounds that your ears make.

我将要描述的现象称为“耳声发射”。耳声发射，顾名思义，是您的耳朵发出的声音。

Believe it or not, 70% of people make noises with their ears, but they don't actually detect them.

不管你信不信，70% 的人用耳朵发出噪音，但他们实际上并没有察觉到。

Like I said, you've never heard of this.

就像我说的，你从来没有听说过这个。

Okay?

好的？

That's not what I mean.

我不是这个意思。

But what I do mean is that 70% of people's ears are making noise that's cast out of the ear.

但我的意思是，70% 的人的耳朵会发出从耳外发出的噪音。

And these otoacoustic emissions actually can be detected by microphones; sometimes they can be detected by other people in the room if they have very good hearing.

而这些耳声发射实际上可以被麦克风检测到；有时，如果他们听力很好，房间里的其他人就能发现他们。

Now, it turns out that women, or I should be technical here, females who report themselves as heterosexual, have a higher frequency, not frequency of sound, but a higher frequency of otoacoustic emissions than do men who report themselves as heterosexual.

现在，事实证明，女性，或者我在这里应该是技术性的，自称异性恋的女性比自称异性恋的男性具有更高的频率，不是声音的频率，而是耳声发射的频率。

Women who report themselves as homosexual or bisexual make fewer otoacoustic emissions than heterosexual women.

自称同性恋或双性恋的女性比异性恋女性产生的耳声发射更少。

Andrew Huberman:

安德鲁·休伯曼：

These are data that come from Dennis McFadden's lab at the University of Texas, Austin.

这些数据来自德克萨斯大学奥斯汀分校丹尼斯·麦克法登实验室。

He actually discovered these, what are called "sexual dimorphisms" and differences based on sexual orientation, without looking for them.

他实际上发现了这些所谓的“性别二态性”和基于性取向的差异，而没有寻找它们。

He was studying hearing.

他正在研究听力。

He's an auditory...

他是个听觉...

Andrew Huberman:

安德鲁·休伯曼：

Without looking for them.

无需寻找他们。

He was studying hearing, he's a auditory scientist, and people were coming into his laboratory, and they were detecting these otoacoustic emissions.

他正在研究听力，他是一名听觉科学家，人们进入他的实验室，他们正在检测这些耳声发射。

And they started to notice the group differences in otoacoustic emissions.

他们开始注意到耳声发射的群体差异。

So they started asking people about their sex and about their sexual orientation.

所以他们开始询问人们的性别和性取向。

And these differences fell out of the data, as we say.

正如我们所说，这些差异已经从数据中消失了。

And it's interesting because otoacoustic emissions are not something that we associate with sex or sexual dimorphism.

这很有趣，因为耳声发射并不是我们与性别或性别二态性联系在一起的东西。

But what these data really underscore is, first of all, a lot of us are making noises with our ears, some of us more than others, and that exposure to certain combinations of hormones during development are very likely shaping the way that our hearing apparati, meaning the cochlea and the pinna and all sorts of things, how those develop and how those function throughout the lifespan.

但这些数据真正强调的是，首先，我们很多人都用耳朵发出声音，其中一些人比其他人更严重，并且在发育过程中接触某些激素组合很可能会塑造我们的听力装置的方式，即耳蜗和耳廓以及各种各样的东西，它们如何发育以及它们在整个生命周期中如何发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

We did do an episode on hormones and sexual development, which gets much deeper into the other effects that hormones have on the developing brain and body.

我们确实做了一集关于激素和性发育的节目，它更深入地探讨了激素对发育中的大脑和身体的其他影响。

If you want to check out that episode, we'll put a link to it in the captions.

如果您想观看该剧集，我们会在字幕中添加指向该剧集的链接。

Andrew Huberman:

安德鲁·休伯曼：

So now I want to shift to talking about ways to leverage your hearing system, your auditory system, so that you can learn anything, not just auditory information, but anything faster.

所以现在我想谈谈如何利用你的听力系统，你的听觉系统，这样你就可以学习任何东西，不仅仅是听觉信息，而是更快地学习任何东西。

I get a lot of questions about so-called "binaural beats." Binaural beats, as their names suggests, involve playing one frequency of sound to one ear and a different frequency of sound to the other ear.

我收到很多关于所谓的“双耳节拍”的问题。双耳节拍，顾名思义，就是向一只耳朵播放一种频率的声音，向另一只耳朵播放不同频率的声音。

So it might be dun dun dun dun to your right ear, and it might be din din din din din din din to the left ear.

所以你的右耳可能会听到“dun dun dun”，而左耳可能会听到“din din din din din din din”。

And the idea is that the brain will take those two frequencies of sound, and because the pathways that bring information from the ears into the brain eventually cross over — they actually share that information with both sides of the brain — that the brain will average that information and come up with this sort of intermediate frequency.

这个想法是，大脑将接收这两个频率的声音，并且因为将信息从耳朵带入大脑的路径最终会交叉——它们实际上与大脑的两侧共享该信息——大脑将平均这些信息并得出这种中频。

Andrew Huberman:

安德鲁·休伯曼：

And the rationale is that those intermediate frequencies place the brain into a state that is better for learning.

其基本原理是，这些中频使大脑进入更适合学习的状态。

And when I say better for learning, I want to be precise about what I mean.

当我说更好的学习时，我想准确表达我的意思。

That could mean more focus for encoding or bringing the information in.

这可能意味着更多地关注编码或引入信息。

As you may have heard me say before, we have to be alert and focused in order to learn.

正如您之前可能听我说过的那样，我们必须保持警惕和专注才能学习。

There is no passive learning unless we're little tiny infants.

除非我们是小婴儿，否则就不存在被动学习。

So can binaural beats make us more focused?

那么双耳节拍能让我们更加专注吗？

Can binaural beats allow us to relax more if we're anxious?

如果我们感到焦虑，双耳节拍能让我们更加放松吗？

I know some people, they go to the dentist and the dentist offers binaural beats as they drill into your teeth and give root canals and things of that sort, probably causing some anxiety just describing those things right now.

我认识一些人，他们去看牙医，牙医在钻入你的牙齿并进行根管治疗之类的时候会提供双耳节拍，可能会引起一些焦虑，只是现在描述这些事情。

But those are available in many dental practices.

但这些在许多牙科诊所中都是可用的。

Binaural beats have been thought to increase creativity, or at least have been proposed to increase creativity.

双耳节拍被认为可以提高创造力，或者至少被提议可以提高创造力。

Andrew Huberman:

安德鲁·休伯曼：

So what do the scientific data say about binaural beats?

那么关于双耳节拍的科学数据是怎样的呢？

There are a number of different apps out there that offer binaural beats.

有许多不同的应用程序提供双耳节拍。

There are a number of different programs.

有许多不同的程序。

I think you can also even just find these on YouTube and on the Internet.

我认为您甚至可以在 YouTube 和互联网上找到这些内容。

But typically it's an app, and you'll program in a particular outcome that you want: more focus, more creative, fall asleep, less anxious, et cetera.

但通常它是一个应用程序，你可以根据你想要的特定结果进行编程：更专注、更有创造力、入睡、更少焦虑等等。

So what do the scientific data say?

那么科学数据怎么说呢？

So believe it or not, the science on binaural beats is actually quite extensive and very precise.

因此，无论您相信与否，双耳节拍的科学实际上相当广泛且非常精确。

So sound waves are measured typically in hertz or kilohertz.

因此，声波通常以赫兹或千赫兹为单位进行测量。

I know many of you aren't familiar with thinking about things in hertz or kilohertz, but again, just remember those waves on a pond.

我知道你们中的许多人不熟悉以赫兹或千赫兹为单位思考事物，但再次记住池塘上的那些波浪即可。

Those ripples on a pond.

那些池塘上的涟漪。

If they're close together, then they are of high frequency.

如果它们靠得很近，那么它们的频率就很高。

And if they're far apart, then they are low frequency.

如果它们相距很远，那么它们的频率就是低频的。

Andrew Huberman:

安德鲁·休伯曼：

So when you hear more hertz, what you're essentially hearing is higher frequency, right?

因此，当您听到更多赫兹时，您实质上听到的是更高的频率，对吧？

And so if it's many more kilohertz, then it's much higher frequency than if it's fewer hertz or kilohertz.

因此，如果千赫兹更多，那么它的频率就会比赫兹或千赫兹更少的频率高得多。

And so you may have heard of these things as delta waves, or theta waves, or alpha waves or beta waves, et cetera.

因此，您可能听说过 δ 波、θ 波、α 波或 β 波等等。

Delta waves would be big, slow waves.

德尔塔波将是大而慢的波。

So low frequency.

那么低频。

And indeed, there is quality evidence from peer-reviewed studies that are not sponsored by companies that make binaural beat apps that tell us that delta waves, like one to four hertz, so very low-frequency sounds, think Costello snoring, can help in the transition to sleep and for staying asleep.

事实上，来自同行评审研究的高质量证据告诉我们，科斯特洛打鼾认为，δ波（例如一到四赫兹）、非常低频的声音可以帮助过渡到睡眠和保持睡眠状态，这些研究并非由制作双耳节拍应用程序的公司赞助。

And that theta rhythms, which are more like four to eight hertz, can bring the brain into a state of subtle sleep or meditation, so, deeply relaxed but not fully asleep.

θ 节律大约为 4 到 8 赫兹，可以使大脑进入微妙的睡眠或冥想状态，因此，深度放松但不是完全睡眠。

And then you can sort of ascend the staircase of findings here, so to speak.

可以这么说，然后你就可以在这里登上发现的阶梯。

Andrew Huberman:

安德鲁·休伯曼：

And you'll find evidence that alpha waves, eight to 13 hertz, can increase alertness to a moderate level.

您会发现证据表明 8 到 13 赫兹的 α 波可以将警觉性提高到中等水平。

That's a great state for the brain to be in for recall of existing information.

这是大脑回忆现有信息的最佳状态。

And that beta waves, 15 to 20 hertz, are great for bringing the brain into focus states for sustained thought or for incorporating new information, and especially gamma waves, the highest frequency, the most frequent ripples of sound, so to speak, 32 to 100 hertz, for learning and problem solving.

15 到 20 赫兹的 β 波非常适合让大脑进入专注状态，以进行持续思考或吸收新信息，尤其是伽马波，频率最高，最常见的声音波纹，可以说，32 到 100 赫兹，用于学习和解决问题。

Now, all of this matches, or I should say, maps onto, what I've said before about learning really nicely, which is that you need to be in a highly alert state in order to bring new information in, in order to access a state of mind in which you can tell your brain or the brain is telling itself, okay, I need to learn this.

现在，所有这些都符合，或者我应该说，映射到我之前所说的关于学习的非常好的内容，那就是你需要处于高度警惕的状态，以便引入新信息，以便进入一种心态，在这种状态下你可以告诉你的大脑或者大脑正在告诉自己，好吧，我需要学习这个。

This is why stress and unfortunate circumstances are so memorable.

这就是为什么压力和不幸的情况如此令人难忘。

It's because our brain gets into a really high alert system.

这是因为我们的大脑进入了一个非常高度警戒的系统。

Andrew Huberman:

安德鲁·休伯曼：

Here we're talking about the use of binaural beats in order to increase our level of alertness or our level of calmness.

在这里，我们讨论的是使用双耳节拍来提高我们的警觉程度或平静程度。

Now, that's important to underscore because it's not that there's something fundamentally important about the binaural beats.

现在，强调这一点很重要，因为双耳节拍并不是什么根本重要的东西。

They are yet another way of bringing the brain into states of deep relaxation through low-frequency sound, or highly alert states for focused learning with more high-frequency sound.

它们是通过低频声音使大脑进入深度放松状态的另一种方式，或者通过高频声音使大脑进入高度警觉状态以进行集中学习的方式。

So they are effective, and I'll review a little bit of the data in detail.

所以它们是有效的，我将详细回顾一些数据。

They're effective, but it's not that they're uniquely special for learning.

它们很有效，但这并不是说它们专门用于学习。

It's just that they can help some people bring their brain into the state that allows them to learn better.

只是它们可以帮助一些人让他们的大脑进入可以让他们更好地学习的状态。

So there are a lot of studies that allowed us to arrive, or I should say, allowed the field to arrive on these parameters of slow, low-frequency waves are going to bring you into relaxed states, high-frequency waves into more alert states.

因此，有很多研究使我们能够达到，或者我应该说，使领域能够达到慢速低频波的这些参数，这些参数将使您进入放松状态，高频波进入更警觉的状态。

Andrew Huberman:

安德鲁·休伯曼：

There's very good evidence for anxiety reduction from the use of binaural beats.

有充分的证据表明使用双耳节拍可以减少焦虑。

And what's interesting is the anxiety reduction seems to be most effective when the binaural beats are bringing the brain into delta, so those slow, big waves like sleep, theta and alpha states.

有趣的是，当双耳节拍将大脑带入 δ 波（即睡眠、θ 和 α 状态等缓慢而大的波）时，减轻焦虑似乎是最有效的。

And I'll link to a couple of these studies, although I will probably link more to the list that really segregates them out, one by one, so you can see them all next to one another.

我将链接到其中几项研究，尽管我可能会链接更多到真正将它们逐一隔离的列表，这样您就可以看到它们全部相邻。

There's good evidence that binaural beats can be used to treat pain, chronic pain.

有充分的证据表明双耳节拍可用于治疗疼痛、慢性疼痛。

There three studies in peer-reviewed journals, which I took a look at, and they seem to be of good quality, not sponsored research, as we say, not paid for by any specific company.

我查看了同行评审期刊上的三项研究，它们似乎质量很好，而不是赞助研究，正如我们所说，不是由任何特定公司付费的。

Binaural beats have been shown to modestly improve cognition, attention, working memory and even creativity.

双耳节拍已被证明可以适度提高认知、注意力、工作记忆甚至创造力。

But the real boost from binaural beats appears to be for anxiety reduction and pain reduction.

但双耳节拍的真正作用似乎是减少焦虑和疼痛。

Andrew Huberman:

安德鲁·休伯曼：

Some people might find these beneficial for these oral surgeries, right?

有些人可能会发现这些对口腔手术有益，对吧？

Believe it or not, there are people who would rather have the entire root canal or cavity drilled without novocaine, and that's because they sometimes have a syringe phobia, or something of that sort, or they just don't like being numb from the novocaine.

不管你相信与否，有些人宁愿在没有奴佛卡因的情况下对整个根管或牙洞进行钻孔，那是因为他们有时有注射器恐惧症或类似的东西，或者他们只是不喜欢因奴佛卡因而麻木。

Or maybe there's an underlying medical reason, but I think most people don't enjoy getting their teeth drilled, even if they have novocaine in there, or a root canal.

也许有潜在的医学原因，但我认为大多数人不喜欢钻牙，即使里面有奴佛卡因或根管治疗。

And so it seems that binaural beats can be effective in that environment, and you don't have to go into that sort of extreme environment to benefit from binaural beats.

因此，双耳节拍似乎在那种环境下是有效的，而且你不必进入那种极端环境才能从双耳节拍中受益。

Binaural beats are a relatively inexpensive thing to access.

双耳节拍是一种相对便宜的获取方式。

Most of the apps are pretty inexpensive.

大多数应用程序都非常便宜。

I don't have a favorite binaural beats app to recommend to you.

我没有最喜欢的双耳节拍应用程序可以推荐给您。

I confess, I did use binaural beats a few years ago.

我承认，几年前我确实使用过双耳节拍。

Andrew Huberman:

安德鲁·休伯曼：

I kind of shifted over to other, what I call NSDR, non-sleep deep rest protocols, in favor of those.

我有点转向其他的，我称之为 NSDR，非睡眠深度休息协议，赞成这些。

But many people like binaural beats and say that they benefit from them, especially while studying or learning.

但许多人喜欢双耳节拍，并表示他们从中受益，尤其是在学习或学习时。

I think part of the reason for that relates to the ability to channel our focus when we have some background noise.

我认为部分原因与我们在有背景噪音时转移注意力的能力有关。

And this is something I also get asked about a lot.

这也是我经常被问到的问题。

Is it better to listen to music and have background noise when studying, or is it better to have complete silence?

学习时是听音乐且有背景噪音更好，还是完全安静更好？

Well, there's actually a quite good literature on this as well, but not so much as it relates to binaural beats, but rather whether or not people are listening to music, so-called "white noise," "brown noise." Believe it or not, there's white noise and there's brown noise.

嗯，实际上关于这个问题也有相当好的文献，但与其说它与双耳节拍有关，不如说它与人们是否在听音乐有关，即所谓的“白噪声”、“棕色噪声”。不管你信不信，有白噪声和棕色噪声。

There's even pink noise.

甚至还有粉红噪音。

And how that impacts brain states that allow us to learn information better or not.

以及这如何影响大脑状态，使我们能够更好地或不更好地学习信息。

Andrew Huberman:

安德鲁·休伯曼：

So now I'd like to talk about white noise, and I want to be very clear that white noise has been shown to really enhance brain states for learning in certain individuals, in particular in adults.

所以现在我想谈谈白噪音，我想非常清楚地表明，白噪音已被证明可以真正增强某些人（尤其是成年人）的大脑学习状态。

But white noise actually can have a detrimental effect on auditory learning, and maybe even the development of the auditory system in very young children, in particular in infants.

但白噪声实际上会对听觉学习产生不利影响，甚至可能对幼儿（尤其是婴儿）的听觉系统发育产生不利影响。

So first I'd like to talk about the beneficial effects of white noise on learning.

首先我想谈谈白噪音对学习的有益影响。

There are some really excellent studies on this.

这方面有一些非常出色的研究。

The first one that I'd like to just highlight is one that's entitled "Low intensity white noise improves performance in auditory working memory task: An fMRI study." This is a study that explored whether or not learning could be enhanced by playing white noise in the background.

我想强调的第一个题是“低强度白噪声提高听觉工作记忆任务的表现：功能磁共振成像研究”。这项研究探讨了是否可以通过在背景中播放白噪音来增强学习能力。

But the strength of the study is that they looked at some of the underlying neural circuitry and the activation of the neural circuitry in these people as they did the learning task.

但这项研究的优势在于，他们观察了这些人在完成学习任务时的一些潜在神经回路和神经回路的激活情况。

Andrew Huberman:

安德鲁·休伯曼：

And what it essentially illustrates is that white noise, provided that white noise is of low enough intensity, meaning not super loud, right?

它本质上说明的是白噪声，只要白噪声的强度足够低，意味着声音不是很大，对吗？

Not imperceptible, so not so quiet that you can't hear it, but not super loud either.

不是难以察觉，所以不是安静到你听不到，但也不是很大声。

It actually could enhance learning to a significant degree.

它实际上可以在很大程度上增强学习。

And this has been shown now for a huge number of different types of learning.

现在，这一点已经在大量不同类型的学习中得到了证明。

There's a terrific article as well as in somewhat obscure journal, at least obscure to me, which is "The effect of noise exposure on cognitive performance and brain activity patterns." That's a study involving 54 subjects.

在一本晦涩难懂的期刊上有一篇很棒的文章，至少对我来说是晦涩难懂的，那就是“噪音暴露对认知表现和大脑活动模式的影响”。这是一项涉及 54 名受试者的研究。

They basically were evaluated for mental workload and attention under different levels of noise exposure, background noise, and different ...

基本上对他们在不同水平的噪音暴露、背景噪音和不同的……下的心理负荷和注意力进行了评估。

essentially loudness of noise.

本质上是噪音的响度。

And the reason I like this study is that they looked at different levels of noise and types of noise, and they varied a number of different things, as opposed to just doing a kind of two-condition, either-white-noise-or-no-white-noise-type thing.

我喜欢这项研究的原因是他们研究了不同级别的噪声和噪声类型，并且他们改变了许多不同的事情，而不是仅仅做一种两种条件，即白噪声或非白噪声类型的事情。

Andrew Huberman:

安德鲁·休伯曼：

And what they found again is that provided the white noise is not extremely loud, it could really enhance brain function for sake of learning any number of different kinds of information.

他们再次发现，只要白噪声不是很大声，它确实可以增强大脑功能，以便学习任意数量的不同类型的信息。

Now, that's all great, but it really doesn't get to the kind of deeper guts of mechanism.

现在，这一切都很好，但它确实没有触及更深层次的机制。

And as a neuroscientist, what I really want to see is not just that something has an effect.

作为一名神经科学家，我真正想看到的不仅仅是某些东西产生影响。

That's always nice.

这总是好的。

It's always nice to see in a nice peer-reviewed study without any kind of commercial biases that there's an effect.

很高兴在一项经过同行评审的研究中看到没有任何商业偏见的效果。

Okay, binaural beats can enhance learning, or listening to white noise not too loud can enhance learning.

好吧，双耳节拍可以增强学习，或者听不太大声的白噪音可以增强学习。

But you really want to understand mechanism, because once you understand mechanism, not only does it start to make sense, but you can also imagine ways in which you could develop better tools and protocols.

但你确实想了解机制，因为一旦你了解了机制，它不仅开始有意义，而且你还可以想象如何开发更好的工具和协议。

So I was very relieved to find, or I should say, excited to find this study published in the Journal of Cognitive Neuroscience.

因此，当我发现这项研究发表在《认知神经科学杂志》上时，我感到非常欣慰，或者应该说，很兴奋。

Andrew Huberman:

安德鲁·休伯曼：

This is a 2014 paper.

这是2014年的论文。

"White noise improves learning by modulating activity in dopaminergic midbrain regions and right superior temporal sulcus." Now, I don't expect you to know what the right superior temporal sulcus is.

“白噪音通过调节多巴胺能中脑区域和右颞上沟的活动来改善学习。”现在，我不指望你知道什么是右颞上沟。

I don't expect you to know what the dopaminergic midbrain region is, but if you're like me, you probably took highlighted notice of the word dopaminergic.

我不希望您知道多巴胺能中脑区域是什么，但如果您像我一样，您可能会突出显示“多巴胺能”这个词。

Dopamine is a neuromodulator, meaning it's a chemical that's released in our brain and body, but mostly in our brain, that modulates, meaning controls, the likelihood that certain brain areas will be active and other brain areas won't be active.

多巴胺是一种神经调节剂，这意味着它是一种在我们的大脑和身体中释放的化学物质，但主要是在我们的大脑中，它调节（即控制）某些大脑区域活跃而其他大脑区域不活跃的可能性。

And dopamine is associated with motivation.

多巴胺与动机有关。

Dopamine is associated with craving.

多巴胺与渴望有关。

Motivation is associated with all sorts of different things, including movement.

动机与各种不同的事物有关，包括运动。

But what this study so nicely shows is that white noise can really enhance the activity of neurons in what's called the "substantia nigra VTA."

但这项研究很好地表明，白噪声确实可以增强所谓的“黑质 VTA”中神经元的活动。

Andrew Huberman:

安德鲁·休伯曼：

The substantia nigra VTA is a very rich source of dopamine, and that's because it's very chockablock full of dopamine neurons.

黑质 VTA 是多巴胺的丰富来源，这是因为它充满了多巴胺神经元。

It's an area of the brain that is perhaps the richest source of dopamine neurons.

这个大脑区域可能是多巴胺神经元最丰富的来源。

And you actually can see this brain region under the microscope if you take a slice of brain, or you look at a brain, without even staining it for any proteins or dopamine or anything.

如果你取一片大脑，或者观察大脑，你实际上可以在显微镜下看到这个大脑区域，甚至不需要对它进行任何蛋白质或多巴胺或任何东西的染色。

It's two very dark regions at the kind of bottom of the brain, and the reason it's called substantia nigra, nigra meaning dark, is because the dopamine neurons actually make something, and that makes those neurons dark.

这是大脑底部的两个非常黑暗的区域，它之所以被称为黑质，黑质的意思是黑暗，是因为多巴胺神经元实际上会产生某种东西，这使得这些神经元变暗。

And so you've got these two regions down there that contain dopamine and can release dopamine and essentially activate other brain regions and activate our sense of motivation and activate our sense of desire to continue focusing and learning.

因此，这两个区域含有多巴胺，可以释放多巴胺，从本质上激活其他大脑区域，激活我们的动机感，激活我们继续专注和学习的愿望感。

But you can't just snap your fingers and make them release dopamine.

但你不能只是打个响指就让它们释放多巴胺。

Andrew Huberman:

安德鲁·休伯曼：

You actually have to trigger dopamine release from them.

你实际上必须触发它们释放多巴胺。

Now, that trigger can be caused by being very excited about something or the fact that that thing gave you a lot of pleasure in the past, or you're highly motivated by fear or desire.

现在，这种触发因素可能是由于对某件事感到非常兴奋，或者那件事过去给你带来了很多快乐，或者你受到恐惧或欲望的高度激励。

But what's so interesting to me is that it appears that white noise itself can raise what we call the basal, the baseline, levels of dopamine that are being released from this area, the substantia nigra.

但令我感兴趣的是，白噪声本身似乎可以提高我们所说的基础、基线、从该区域（黑质）释放的多巴胺水平。

So now we're starting to get a more full picture of how particular sounds in our environment can increase learning.

现在我们开始更全面地了解环境中的特定声音如何促进学习。

And that's in part, I believe, through the release of dopamine from substantia nigra.

我相信，这部分是通过黑质释放多巴胺来实现的。

So I'm not trying to shift you away from binaural beats, if that's your thing, but it does appear that turning on white noise at a low level, not too loud.

所以我并不是想让你远离双耳节拍（如果那是你的喜好），但看起来确实要以较低的音量打开白噪音，不要太大声。

You may say, "Well, how loud?" And I'll tell you in a moment.

你可能会说：“那么，多大声？”我稍后会告诉你。

But not too loud can allow you to learn better because of the ways that it's modulating your brain chemistry.

但不要太大声可以让你学得更好，因为它可以调节你的大脑化学物质。

Andrew Huberman:

安德鲁·休伯曼：

So how loud or how soft should that white noise be while you learn?

那么，当你学习时，白噪音应该多大或多小呢？

Well, in these studies, it seemed that white noise that could be heard by the person, so it wasn't imperceptible to them, so it was loud enough that they could hear, but not so loud that they felt it was intrusive or irritating to them.

嗯，在这些研究中，白噪声似乎是人可以听到的，所以他们并不是无法察觉的，所以声音足够大，他们可以听到，但又不会大到让他们觉得这是侵入或刺激他们的。

So that's going to differ from person to person because people have different levels of auditory sensitivity.

因此，这因人而异，因为人们的听觉敏感度水平不同。

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

这将取决于年龄，取决于许多不同的因素。

So I can't tell you, "Turn to level two on your volume controller." That's just not going to work.

所以我不能告诉你，“把音量控制器调到第二级。”那是行不通的。

Also, I don't know how far you are from a given speaker in the room, or if you've got earphones in your head or you've got speakers in the room, or if it's coming out of your computer.

另外，我不知道你离房间里的特定扬声器有多远，或者你的头上是否有耳机，或者房间里有扬声器，或者它是否从你的计算机中发出。

I don't know those things.

我不知道那些事情。

So what you're going to have to do is adjust that white noise to the place where it's not interfering with your ability to focus, but rather it's enhancing your ability to focus.

因此，您要做的就是将白噪声调整到不会干扰您的专注能力，而是增强您的专注能力的位置。

Andrew Huberman:

安德鲁·休伯曼：

I think a good rule of thumb is going to be to put it probably in the lower third of any kind of volume dial as opposed to in the upper third, where it would really be blasting, and really blasting any noise frankly is not good.

我认为一个好的经验法则是将它放在任何类型音量旋钮的下三分之一处，而不是上三分之一处，在那里它会真正爆炸，坦白地说，真正爆炸任何噪音都不好。

But that's especially not good, meaning it's especially bad, if you have headphones in.

但这尤其不好，这意味着如果你戴着耳机，那就特别糟糕。

I do want to mention something about headphones before I talk about white noise in the developmental context and why it can be dangerous there.

在谈论发育环境中的白噪声以及为什么白噪声在那里可能是危险的之前，我确实想提一下有关耳机的事情。

When you put headphones in your ears, it has this incredible effect of making the sounds like they come from inside your head, not from out in the room.

当您将耳机戴在耳朵上时，它会产生令人难以置信的效果，使声音像是来自您的大脑内部，而不是来自房间外。

And now that might seem like kind of a duh, but that's actually really amazing.

现在这可能看起来有些废话，但这实际上真的很神奇。

Your brain assumes that the sounds are coming from inside your head as opposed from the environment that you're in the moment you put headphones in.

您的大脑认为声音来自您的大脑内部，而不是您戴上耳机时所处的环境。

Andrew Huberman:

安德鲁·休伯曼：

So if you're listening to an audio book, or maybe you're listening to this podcast with headphones, that's very different than when you're listening to something out in the room and there are other sounds, other sound waves, especially if you use these noise-cancellation headphones.

因此，如果您正在听有声读物，或者可能您正在用耳机听这个播客，这与您在房间里听一些东西并且有其他声音、其他声波时有很大不同，特别是如果您使用这些降噪耳机的话。

So if you're going to use white noise to enhance studying or learning of any kind or, and this also could be for skill learning, motor skill learning while you're exercising, my suggestion would be that if you're using headphones, to keep it quite low, right?

因此，如果您打算使用白噪声来增强任何类型的学习或学习，或者，这也可能用于技能学习、锻炼时的运动技能学习，我的建议是，如果您使用耳机，请将其保持在很低的水平，对吧？

This is an effect on the mid-brain dopamine neurons.

这是对中脑多巴胺神经元的影响。

That's a background effect of raising the baseline of dopamine release.

这是提高多巴胺释放基线的背景效应。

The way that dopamine neurons fires, they're always firing.

多巴胺神经元的放电方式是，它们总是在放电。

Yours are firing right now.

你的现在正在射击。

So are mine.

我的也是。

When something exciting happens, they fire a lot.

当发生令人兴奋的事情时，他们会很兴奋。

And when something disappointing happens, that firing, the release of dopamine goes down below baseline.

当令人失望的事情发生时，多巴胺的释放就会低于基线。

Andrew Huberman:

安德鲁·休伯曼：

What you're talking about here is raising your overall levels of attention and motivation, which translate to better learning, by just tickling those neurons a little bit, raising the baseline firing.

你在这里所说的是提高你的整体注意力和动机水平，这可以转化为更好的学习，只需稍微刺激一下这些神经元，提高基线放电即可。

So you're not turning up the white noise to the point where you're feeling amazing.

所以你不会把白噪音调到让你感觉很棒的程度。

This isn't like turning on your favorite song.

这不像打开你最喜欢的歌曲。

This is actually the opposite.

这实际上是相反的。

This is about getting that baseline up just a bit.

这是为了稍微提高基线。

So I recommend turning the volume up just a bit so that you can focus entirely on the task that you're trying to do.

因此，我建议将音量调高一点，以便您可以完全专注于您正在尝试执行的任务。

And of course, you've turned on white noise, so your attention might drift to that for a moment.

当然，您已经打开了白噪音，因此您的注意力可能会暂时转移到白噪音上。

Is it too loud?

是不是太大声了？

Is it too soft?

是不是太软了？

If you can disappear into the work, so to speak, if your attention can disappear into the work, then that's probably sufficiently quiet.

如果你能消失在工作中，可以这么说，如果你的注意力能消失在工作中，那么可能就足够安静了。

And for those of you that say, "Well, I like really loud music, and if I just blast the music, then I forget about the music."

对于那些说“嗯，我喜欢非常吵闹的音乐，如果我只是大声播放音乐，那么我就会忘记音乐”的人。

Andrew Huberman:

安德鲁·休伯曼：

I don't suggest blasting music.

我不建议放爆炸性的音乐。

And this is coming from somebody who really likes loud music.

这是来自一个真正喜欢喧闹音乐的人。

I grew up with kind of a loud-fast-rules mentality.

我是在一种大声、快速的规则心态中长大的。

And if you don't know what loud-fast-rules means, then I can't help you.

如果您不知道大声快速规则意味着什么，那么我无法帮助您。

But there's a time and a place, perhaps, to listen to music loud, but especially with headphones, you can trigger hearing loss quite rapidly.

但是，也许有时间和地点可以大声听音乐，但尤其是戴着耳机，您可能会很快引发听力损失。

And unfortunately, because these hair cells that we talked about earlier are central nervous system neurons, they do not regenerate.

不幸的是，因为我们之前讨论的这些毛细胞是中枢神经系统神经元，所以它们不会再生。

They do not come back.

他们不会回来。

Now, along the lines of hearing loss, I should just say that the best way to blow out your hearing for good, to eliminate your hearing, is to have very loud sounds superimposed on a loud environment.

现在，沿着听力损失的思路，我只想说，永久破坏你的听力、消除你的听力的最好方法就是在吵闹的环境中叠加非常响亮的声音。

So loud environments can cause hearing loss over time.

随着时间的推移，如此嘈杂的环境会导致听力损失。

So if you work at a construction site, clanging really loud, or if you work the soundboard in a club or something, you are headed towards hearing loss, unless you protect your hearing with plugs and headphones.

因此，如果您在建筑工地工作，声音非常大，或者如果您在俱乐部或其他地方使用音板，那么您将面临听力损失，除非您使用插头和耳机保护您的听力。

Andrew Huberman:

安德鲁·休伯曼：

Nowadays, some of the ear, the earplugs are very low profile, meaning you can't see them.

现在，有些耳朵、耳塞的外形非常低调，意味着你看不到它们。

So that's kind of nice, so you're not like ...

所以这很好，所以你不像......

When I was younger, you didn't want to be the dork to go to the concert with the earplugs, but turns out those dorks were smarter than everybody else, because they're not the ones who are craning their neck to try and hear trivial things at the age of 30 or so because they blew out their hearing.

当我年轻的时候，你不想成为一个带着耳塞去听音乐会的傻瓜，但事实证明那些傻瓜比其他人都聪明，因为他们不是那些在30岁左右伸长脖子试图听到琐碎事情的人，因为他们的听力已经崩溃了。

So if you are working in a loud environment or you expose yourselves to a loud environment, you really want to avoid big inflections and sound above that.

因此，如果您在吵闹的环境中工作或将自己暴露在吵闹的环境中，您确实希望避免大的音调变化和高于此的声音。

So loud environment plus fireworks.

如此喧闹的环境加上烟花。

Loud environment plus gunshot.

嘈杂的环境加上枪声。

Loud environments plus very high-frequency, intense sound.

吵闹的环境加上非常高频、强烈的声音。

That's what we call the two-hit model.

这就是我们所说的二次打击模型。

This is also true for concussion, that you can take a kind of stimulus that normally would be below the threshold of injury; you add another stimulus at the same time that would be below the threshold of injury, and then suddenly you killed the neurons.

对于脑震荡也是如此，您可以接受一种通常低于受伤阈值的刺激；你同时添加另一种低于损伤阈值的刺激，然后突然杀死神经元。

Andrew Huberman:

安德鲁·休伯曼：

So I don't want to make people paranoid, but you do want to protect your hearing.

所以我不想让人们偏执，但你确实想保护你的听力。

It's no fun to lose your hearing.

失去听力一点也不好玩。

If you're going to use headphones and you feel like you want to crank it up all the way, just remember that the more that you can get out of a lower volume, meaning the longer that you can go listening to things at lower volume, the longer you'll be able to hear that music or that thing.

如果您要使用耳机并且想要将其一直调高，请记住，您可以从较低的音量中获得的效果越多，这意味着您可以以较低的音量听东西的时间越长，您能够听到音乐或其他东西的时间就越长。

So again, I'm not the hearing cop.

再说一次，我不是听证警察。

That's not my job.

那不是我的工作。

But as somebody who's lost some of his high-frequency hearing, I can tell you it's not a pleasure.

但作为一个失去了一些高频听力的人，我可以告诉你这不是一种乐趣。

The old argument that it helps you not have to hear or listen to people that you don't want to listen to, that doesn't really work.

古老的观点认为，它可以帮助你不必听或听你不想听的人的讲话，但这实际上并不起作用。

They just send you text messages instead.

他们只是向您发送短信。

Andrew Huberman:

安德鲁·休伯曼：

So what about white noise and hearing loss and development?

那么白噪音与听力损失和发育又如何呢？

I know a lot of people with children have these kind of noise machines, like sound waves and things like that, that help the kids sleep.

我知道很多有孩子的人都有这种噪音机器，比如声波之类的东西，可以帮助孩子入睡。

And look, I think kids getting good sleep and parents getting good sleep is vital to physical and mental health and family health.

看，我认为孩子获得良好的睡眠和父母获得良好的睡眠对于身心健康和家庭健康至关重要。

So I certainly sympathize with those needs.

所以我当然同情这些需求。

However, there are data that indicate that white noise during development can be detrimental to the auditory system.

然而，有数据表明，发育过程中的白噪声可能对听觉系统有害。

I don't want to frighten any parents if you played white noise to your kids.

如果您给孩子播放白噪音，我不想吓到任何父母。

This doesn't mean that their auditory system or their speech patterns are going to be disrupted or that their interpretation of speech is going to be disrupted forever.

这并不意味着他们的听觉系统或他们的言语模式将被扰乱，或者他们对言语的解释将永远被扰乱。

Andrew Huberman:

安德鲁·休伯曼：

But there are data published in the journal Science.

但有数据发表在《科学》杂志上。

And Science, being one of the three apex journals — Science, Nature, Cell — the most stringent journals.

而《Science》是三大顶尖期刊之一——《Science》、《Nature》、《Cell》——最严格的期刊。

Data published in the journal Science some years ago, actually by a scientist who I know quite well.

几年前在《科学》杂志上发表的数据，实际上是由一位我很熟悉的科学家发表的。

His name is Edward Chang.

他的名字叫爱德华·张。

He's a medical doctor now.

他现在是一名医生。

He's a neurosurgeon.

他是一名神经外科医生。

He's actually the chair of neurosurgery at UCSF, and he runs a laboratory where they study auditory learning, neuroplasticity, et cetera.

他实际上是加州大学旧金山分校神经外科的主任，他经营着一个实验室，研究听觉学习、神经可塑性等。

He and his mentor at the time, Mike Merzenich, published a paper showing that if young animals, and this was in animal models, were exposed to white noise, so the very type of noise that I'm saying as older person, and when I say older, I mean somebody who's in their late teens, early twenties and older, could benefit from listening to that at a low level in the background for sake of learning.

他和他当时的导师迈克·梅泽尼奇（Mike Merzenich）发表了一篇论文，表明如果年轻的动物（这是在动物模型中）暴露于白噪音中，那么我所说的这种噪音正是老年人的类型，当我说老年人时，我的意思是那些十几岁、二十岁出头或更年长的人，可以从背景中低音量聆听白噪音中受益，以进行学习。

Andrew Huberman:

安德鲁·休伯曼：

Well, when they exposed very young animals to this white noise, it actually disrupted the maps of the auditory world within the brain.

好吧，当他们让年幼的动物接触这种白噪音时，它实际上扰乱了大脑内听觉世界的地图。

Now, we haven't talked about these maps yet, but I want to take a moment and talk about them and explain this effect and what it might mean for you if you have kids, or if you were exposed to a lot of white noise early on.

现在，我们还没有讨论这些地图，但我想花点时间讨论它们并解释这种效应，以及如果您有孩子，或者如果您很早就暴露在大量白噪音中，它对您可能意味着什么。

Andrew Huberman:

安德鲁·休伯曼：

So auditory information goes up into our cortex, into, essentially, the outside portion of our brain that's responsible for all of our higher level cognition, our planning, our decision making, et cetera, creativity.

因此，听觉信息进入我们的皮层，本质上进入我们大脑的外部部分，它负责我们所有的更高层次的认知、我们的计划、我们的决策等等创造力。

And up there, we have what are called "tonotopic maps." What's a tonotopic map?

在那里，我们有所谓的“音调主题图”。什么是音调主题图？

Well, remember the cochlea, how it's coiled, and at one end it responds to high frequencies and the other end it responds to low frequencies?

好吧，还记得耳蜗吗？它是如何盘绕的，一端对高频做出反应，另一端对低频作出反应？

Sort of like a piano.

有点像钢琴。

The keys sound different as you extend down and up the piano keys.

当您向下和向上延伸钢琴键时，琴键的声音会有所不同。

And it's organized in a very systematic way.

它是以非常系统的方式组织的。

It's not all intermixed high frequencies and low frequencies.

它并不都是高频和低频的混合。

It's organized in a very systematic way from one end to the other.

它从一端到另一端以一种非常系统的方式组织起来。

Your visual system is in what's called a "retinotopic map." So neighboring points in space — off to my right, like my two fingers off to my right — are mapped to neighboring points in space in my brain.

您的视觉系统位于所谓的“视网膜专题图”中。因此，空间中的相邻点——在我的右边，就像我的两个手指在我的右边一样——被映射到我大脑中空间中的相邻点。

Andrew Huberman:

安德鲁·休伯曼：

And the space right in front of me is mapped to a different location in my brain.

我面前的空间被映射到我大脑中的不同位置。

But it's systematic; it's regular; it's not random.

但它是系统性的；这是有规律的；这不是随机的。

It's not salt and pepper.

这不是盐和胡椒。

It goes from high to lower, from right to center to left.

它从高到低，从右到中到左。

In the auditory system, we have what are called tonotopic maps where frequency, high frequency to low frequency and everything in between, is organized in a very systematic way.

在听觉系统中，我们有所谓的音调图，其中频率、高频到低频以及介于两者之间的所有内容都以非常系统的方式组织。

Now our experience of life from the time we're a baby until the time that we die is not systematic.

现在，我们从婴儿期到死亡的生命经历并不是系统的。

We don't hear low frequencies at one part of the room or at one part of the day.

我们在房间的某一部分或一天中的某一时间听不到低频。

And high frequencies is another part of the room, another part of the day.

高频是房间的另一部分，是一天的另一部分。

They're all intermixed.

他们都是混合的。

But if you remember, the cochlea separates them out just like a prism of light separates out the different wave lengths of light.

但如果你还记得的话，耳蜗将它们分开，就像光棱镜将不同波长的光分开一样。

Andrew Huberman:

安德鲁·休伯曼：

The cochlea separates out the different frequencies and the developing brain takes those separated out frequencies and learns this relationship between itself, meaning the child, and the outside world.

耳蜗分离出不同的频率，发育中的大脑接收这些分离出的频率并学习其自身（即孩子）与外部世界之间的关系。

White noise essentially contains no tonotopic information.

白噪声本质上不包含音调信息。

The frequencies are all intermixed.

频率都是混合的。

It's just noise.

这只是噪音。

Whereas when I speak, my voice has, now I'm getting technical, but it has what's called a certain "envelope," meaning it has some low frequencies and some slightly high frequencies.

而当我说话时，我的声音现在变得技术性了，但它有所谓的“包络”，这意味着它有一些低频和一些稍高的频率。

I can make my voice higher, although I'm not very good at that.

我可以提高声音，尽管我不太擅长。

My voice starts to crack.

我的声音开始沙哑。

And I can make my voice lower, although not as low as Costello's snore.

我可以降低自己的声音，尽管不像科斯特洛的鼾声那么低。

So it has an envelope.

所以它有一个信封。

It has a container.

它有一个容器。

White noise has no container.

白噪声没有容器。

It's like all the colors of the rainbow spread out together, which is actually what you get when you get white light.

就像彩虹的所有颜色散布在一起一样，这实际上就是当您获得白光时所得到的结果。

White noise is analogous to white light.

白噪声类似于白光。

So one of the reasons why hearing a lot of white noise during development for long periods of time can be detrimental to the development of the auditory system is that these tonotopic maps don't form normally, at least they don't in experimental animals.

因此，在发育过程中长时间听到大量白噪声可能对听觉系统的发育不利的原因之一是这些音调图不能正常形成，至少在实验动物中不能正常形成。

Andrew Huberman:

安德鲁·休伯曼：

Now, the reason I'm raising this is that many people I know, in particular friends who have small children, they say, "I want to use a white noise machine while I sleep, but is it okay for my baby to use a white noise machine?" And I consulted with various people, scientists, about this, and they said, "Well, the baby is also hearing the parents' voices and is hearing music and is hearing the dog bark.

现在，我提出这个问题的原因是，我认识的很多人，特别是有小孩的朋友，他们说，“我想在睡觉时使用白噪音机，但是我的宝宝可以使用白噪音机吗？”我就这个问题咨询了很多人、科学家，他们说：“嗯，婴儿也能听到父母的声音，听到音乐，听到狗叫。

So it's not the only thing they're hearing." However, every single person that I consulted with said, "But there's neuroplasticity during sleep.

所以这不是他们听到的唯一的事情。”然而，我咨询过的每个人都说：“但是睡眠期间存在神经可塑性。

That's when the kid is sleeping.

这时候孩子正在睡觉。

And I don't know that you'd want to expose a child to white noise the entire night because it might degrade that tonotopic map.

我不知道您是否愿意让孩子整晚暴露在白噪音中，因为这可能会降低音调主题图的质量。

It might not destroy it.

它可能不会破坏它。

It might not eliminate it, but it could make it a little less clear, sort of taking the keys on the piano and taping a few of them together."

它可能无法消除它，但它可能会让它变得不太清晰，有点像拿起钢琴上的琴键并将其中一些粘在一起。”

Andrew Huberman:

安德鲁·休伯曼：

So you've still got the highs and lows in the appropriate order and everything in between.

因此，您仍然可以按适当的顺序获得高点和低点以及介于两者之间的所有内容。

But when you tape the keys together, you don't get the same fidelity, You don't get the same precision of the noise that comes out of that piano.

但是，当您将琴键粘在一起时，您将无法获得与钢琴相同的保真度，也无法获得与钢琴发出的噪音相同的精度。

Andrew Huberman:

安德鲁·休伯曼：

So again, I don't want to scare anybody, but I would say if you are in a position to make the choice of either using white noise or something similar, pink noise is just a kind of variation.

再说一遍，我不想吓到任何人，但我想说，如果您可以选择使用白噪声或类似的东西，粉红噪声只是一种变体。

It's got a little bit more of a certain frequency, just like pink light has a little bit more of a certain wavelength than white light.

它的特定频率多一点，就像粉红光比白光多一点特定波长一样。

If you are in a position to make choices about things to put in a young, especially very young, child's sleeping environment, white noise might be something to consider avoiding.

如果您可以选择在幼儿（尤其是很小的孩子）的睡眠环境中放置什么东西，那么白噪音可能是值得考虑避免的。

Again, I'm not telling you what to do, but it's something to perhaps consider avoiding.

再说一次，我不是在告诉你该怎么做，但也许你应该考虑避免这样做。

I don't think most pediatricians are going to be aware of these data, but if you talk to any auditory physiologist or an audiologist or somebody who studies auditory development, I'm fairly certain that they would have opinions about that.

我认为大多数儿科医生不会意识到这些数据，但如果你与任何听觉生理学家或听力学家或研究听觉发育的人交谈，我相当肯定他们对此会有意见。

Andrew Huberman:

安德鲁·休伯曼：

Now, whether or not their opinions agree with mine and these folks that I consulted with or not is a separate matter.

现在，他们的观点是否与我以及我咨询过的这些人的观点一致是另一回事。

I don't know because I don't know them.

我不知道，因为我不认识他们。

But it's something that I felt was important enough to cue you to, especially since I've highlighted the opposite effect is true in adulthood.

但我认为这很重要，足以提示您注意，特别是因为我已经强调了相反的效果在成年期也是如此。

Once your auditory system has formed, once it's established these tonotopic maps, then the presence of background white noise should not be a problem at all.

一旦您的听觉系统形成，一旦建立了这些音调图，那么背景白噪声的存在根本就不应该成为问题。

In fact, it shouldn't be a problem at all because you're also not attending to it.

事实上，这根本不应该是一个问题，因为你也没有注意到它。

The idea is that it's playing at a low enough volume that you kind of forget it in the background and that it's supporting learning by bringing your brain into a heightened state of alertness, and especially this heightened state of dopamine, dopaminergic, activation of the brain, which will make it easier to learn faster and easier to learn the information.

这个想法是，它以足够低的音量播放，让你在后台忘记它，并且它通过使你的大脑进入高度警觉状态来支持学习，特别是这种多巴胺、多巴胺能、大脑激活的高度状态，这将使你更容易更快地学习和更容易地学习信息。

Andrew Huberman:

安德鲁·休伯曼：

So now I want to talk about auditory learning and actually how you can get better at learning information that you hear, not just information that you see on a page or motor skill learning.

所以现在我想谈谈听觉学习，以及实际上如何更好地学习您听到的信息，而不仅仅是您在页面上看到的信息或运动技能学习。

There are a lot of reasons to want to do this.

想要这样做的理由有很多。

A lot of classroom teaching, whether or not it's by Zoom or in person, is auditory in nature.

很多课堂教学，无论是通过 Zoom 还是亲自进行，本质上都是听觉的。

Not everything is necessarily written down for us.

并非所有事情都必须为我们写下来。

It's also good to get better at listening, or so I'm told.

更好地倾听也有好处，至少有人告诉我。

So there's a phenomenon called the "cocktail party effect." Now, even if you've never been to a cocktail party, you've experienced and participated in what's called the cocktail party effect.

所以有一种现象叫做“鸡尾酒会效应”。现在，即使您从未参加过鸡尾酒会，您也已经体验并参与了所谓的鸡尾酒会效应。

Andrew Huberman:

安德鲁·休伯曼：

The cocktail party effect is where you are in an environment that's rich with sound.

鸡尾酒会效果是指您处于一个充满声音的环境中。

Many sound waves coming from many different sources, many different things.

许多声波来自许多不同的来源、许多不同的事物。

So in a city, in a classroom, in a car that contains people having various conversations, you somehow need to be able to attend to specific components of those sound waves, meaning you need to hear certain people and not others.

因此，在城市、教室、汽车里，人们在进行各种对话，你需要能够注意到这些声波的特定组成部分，这意味着你需要听到某些人的声音，而不是其他人的声音。

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

...

...

sound waves, meaning you need to hear certain people and not others.

声波，这意味着您需要听到某些人的声音，而不是其他人的声音。

The reason it's called the cocktail party effect is that you, and meaning your brain, are exquisitely good at creating a cone of auditory attention, a narrow band of attention with which you can extract the information you care about and wipe away or erase all the rest.

之所以被称为鸡尾酒会效应，是因为你，也就是你的大脑，非常擅长创造一个听觉注意力锥体，一个狭窄的注意力带，你可以用它提取你关心的信息，并擦掉或擦除所有其余的信息。

Andrew Huberman:

安德鲁·休伯曼：

Now, this takes work.

现在，这需要工作。

It takes attention.

这需要注意。

One of the reasons why you might come home from a loud gathering, maybe a stadium, a sports event or a cocktail party, for that matter, and feel just exhausted is because if you were listening to conversations there or trying to listen to those conversations while watching the game and people moving past you and hearing all this noise, clinking of glasses, et cetera, it takes attentional effort, and the brain uses up a lot of energy just at rest, but it uses up even more energy when you are paying strong attention to something.

就这一点而言，你可能从喧闹的聚会（可能是体育场、体育赛事或鸡尾酒会）回到家，感到精疲力竭的原因之一是，如果你在听那里的对话，或者在观看比赛时试图听这些对话，人们从你身边走过，听到所有这些噪音、玻璃杯的叮当声等等，这需要集中注意力，大脑在休息时会消耗大量能量，但当你强烈关注某件事时，它会消耗更多的能量。

Literally caloric energy, burning up things like glucose, et cetera.

字面意思是热量能量，燃烧葡萄糖等物质。

Even if you're ketogenic, it's burning up energy.

即使你是生酮的，它也会消耗能量。

Andrew Huberman:

安德鲁·休伯曼：

So the cocktail party effect has been studied extensively in the field of neuroscience, and we now know at a mechanistic level how one accomplishes this feat of attending to certain sounds despite the fact that we are being bombarded with all sorts of other sounds.

因此，鸡尾酒会效应在神经科学领域得到了广泛的研究，我们现在在机械层面上知道，尽管我们正受到各种其他声音的轰炸，但人们如何完成关注某些声音的这一壮举。

Andrew Huberman:

安德鲁·休伯曼：

So there are a couple ways that we do this.

因此，我们有几种方法可以做到这一点。

First of all, much as with our visual system, we can expand or contract our visual field of view.

首先，就像我们的视觉系统一样，我们可以扩大或缩小我们的视野。

So we can go from panoramic vision, see the entire scene that we are in by dilating our gaze — talked a lot about this on this podcast and elsewhere.

因此，我们可以从全景视觉出发，通过扩大视线来看到我们所处的整个场景——在这个播客和其他地方对此进行了很多讨论。

We can, for instance, keep our head and eyes stationary or mostly stationary.

例如，我们可以保持头部和眼睛静止或基本静止。

You don't have to be rigid about it, and you can expand your field of view.

你不必拘泥于此，你可以扩大你的视野。

So you can see the walls and ceiling and floor; you can see yourself in the environment.

这样你就可以看到墙壁、天花板和地板；你可以在环境中看到自己。

That's panoramic view.

这就是全景图了

It's what you would accomplish without having to try at all if you went to a horizon, for instance.

例如，如果你进入地平线，这就是你根本不需要尝试就能完成的事情。

Andrew Huberman:

安德鲁·休伯曼：

Or we can contract our field of view, I can bring my focus to a particular location, what we call a vergence point, directly in front of me.

或者我们可以缩小视野，我可以将焦点集中在我正前方的特定位置，我们称之为聚散点。

Now I'm pointing at the camera directly in front of me.

现在我指着我正前方的相机。

We can do that.

我们可以做到。

We can expand and contract our visual field of view.

我们可以扩大和缩小我们的视野。

Well, we can expand and contract our auditory field of view, so to speak, or our auditory window.

好吧，我们可以扩大和缩小我们的听觉视野，或者说我们的听觉窗口。

Andrew Huberman:

安德鲁·休伯曼：

You can try this next time you are in an environment that's rich with noise, meaning lots of different sounds.

下次当您处于充满噪音（意味着有许多不同的声音）的环境中时，您可以尝试此操作。

You can just tune out all the noise to a background chatter.

您只需将所有噪音调至背景聊天即可。

You try not focus on any one particular sound, and you get the background kind of chatter of noise, and you'll find that's actually very relaxing in comparison to trying to listen to somebody at a cocktail party and you're shouting back and forth.

你试着不专注于任何一种特定的声音，你会听到背景噪音，你会发现这实际上非常放松，与在鸡尾酒会上听某人说话并且你来回喊叫相比。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you're very, very interested in that person, we're getting to know them better or what they're telling you or some combination of those things, then you'll be very motivated to do it.

现在，如果你对那个人非常非常感兴趣，我们会更好地了解他们，或者他们告诉你什么，或者这些事情的组合，那么你就会非常有动力去做这件事。

But nonetheless, it requires energy and effort and attention.

但尽管如此，它需要精力、努力和注意力。

Andrew Huberman:

安德鲁·休伯曼：

How do we do this?

我们该怎么做？

Well, it's actually quite simple, or at least it's simple in essence, although the underlying mechanisms are complex.

嗯，它实际上很简单，或者至少本质上很简单，尽管底层机制很复杂。

Here I have to credit the laboratory of a guy named Mike Wehr, W-E-H-R, up at the University of Oregon, who essentially figured out that we are able to accomplish this extraction of particular sounds.

在这里，我必须感谢俄勒冈大学一位名叫 Mike Wehr（W-E-H-R）的实验室，他基本上发现我们能够完成对特定声音的提取。

We can really hear one person or a small number of people amidst a huge background of chatter because we pay attention to the onset of words, but also to the offset of words.

我们能够在巨大的聊天背景中真正听到一个人或一小部分人的声音，因为我们既注意词语的起始，又注意词语的偏移。

Andrew Huberman:

安德鲁·休伯曼：

Now, the way to visualize this is if the background noise is just like a bunch of waves of noise, it's literally just sound waves coming.

现在，可视化这一点的方法是，如果背景噪声就像一堆噪声波，那么它实际上只是声波到来。

Every frequency, low frequency, high frequency, glasses clinking together.

每个频率，低频，高频，玻璃杯叮当作响。

If you're at a game, people are shouting, people are talking on their phone.

如果你在看一场比赛，人们会大喊大叫，人们会打电话。

There's the crack of the ball, if somebody actually manages to hit the ball, the announcer, et cetera.

如果有人真的成功击球，就会有球的破裂声，播音员等等。

But whatever we're paying attention to, we set up a cone of auditory attention, a kind of tunnel of auditory attention where we are listening, although we don't realize it, we are listening for the onset and the offset of those words.

但无论我们在关注什么，我们都会建立一个听觉注意力锥体，一种我们正在倾听的听觉注意力隧道，尽管我们没有意识到这一点，但我们正在倾听这些单词的开始和结束。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is powerful for a couple of reasons.

现在，它之所以强大有几个原因。

First of all, it's a call to arms, so to speak, to disengage your auditory system when you don't need to focus your attention on something particular.

首先，可以说，当你不需要将注意力集中在特定的事情上时，这是一种武装的召唤，让你的听觉系统脱离。

So if you are somebody, you're coming home from work; you've had a very long day, and you're trying to make out a particular conversation on background noise, you might consider just not having that conversation, just letting your auditory landscape be very broad, almost like panoramic vision.

所以，如果你是某人，你就会下班回家；如果你度过了漫长的一天，并且你正试图在背景噪音中听出一场特定的对话，你可能会考虑不进行这场对话，而只是让你的听觉景观非常广阔，几乎就像全景视野一样。

Andrew Huberman:

安德鲁·休伯曼：

If you're trying to learn how to extract sound information, it could be notes of music, it could be scales of music, it could be words spoken by somebody else.

如果您想学习如何提取声音信息，它可能是音乐的音符，可能是音乐的音阶，也可能是其他人所说的话语。

Maybe somebody is telling you what you need to say for a particular speech or the information that you need to learn for a particular topic, and they're telling it to you.

也许有人告诉你在一次特定的演讲中你需要说什么，或者你在某个特定的主题中需要学习什么信息，他们正在告诉你。

Deliberately paying attention both to the onset and to the offset of those words can be beneficial because it is exactly the way that the auditory system likes to bring in information.

刻意注意这些单词的开始和结束可能是有益的，因为这正是听觉系统喜欢引入信息的方式。

Andrew Huberman:

安德鲁·休伯曼：

So one of the more common phenomenon that I think we all experience is you go to a party, or you meet somebody new, and you say, "Hi." I would say, "Hi, I'm Andrew." And they'd say, "Hi, I'm Jeff," for instance, and, "Great to meet you." And then a minute later, I can't remember the guy's name.

因此，我认为我们都经历过的更常见的现象之一是你去参加聚会，或者你遇到新朋友，然后你说“嗨”。我会说：“嗨，我是安德鲁。”例如，他们会说，“嗨，我是杰夫”，以及“很高兴见到你”。一分钟后，我记不起那个人的名字了。

Now, is it because I don't care what his name is?

现在，是因为我不在乎他叫什么名字吗？

No. Somehow the presence of other auditory information interfered.

不。不知何故，其他听觉信息的存在产生了干扰。

It's not that my mind was necessarily someplace else, it's that the signal-to-noise, as we say, wasn't high enough, somehow the way he said it or the way it landed on my ears, which is really all that matters when it comes down to learning, is such that it just didn't achieve high enough signal-to-noise.

这并不是说我的思想一定在其他地方，而是正如我们所说，信噪比不够高，不知何故，他说话的方式或它落在我耳朵上的方式，这对于学习来说才是最重要的，就是它没有达到足够高的信噪比。

The noise was too high, or the signal was too low or some combination of those.

噪声太高，或者信号太低，或者是这些因素的组合。

Andrew Huberman:

安德鲁·休伯曼：

So the next time you ask somebody's name, remember, listen to the onset of what they say and the offset.

因此，下次当你问某人的名字时，请记住，听听他们所说的话的开始和结束。

So we'll be paying attention to the "Je" in Jeff, and it would be paying attention to that "F" in F, in Jeff, excuse me.

所以我们会关注 Jeff 中的“Je”，也会关注 Jeff 中的 F 中的“F”，对不起。

All right?

好的？

And chances are you'll be able to remember that name.

您很可能能够记住这个名字。

Andrew Huberman:

安德鲁·休伯曼：

Now, I don't know if people who are super learners of names do this naturally or not.

现在，我不知道那些对名字超级有兴趣的人是否会自然地做到这一点。

I don't have access to their brains.

我无法接触到他们的大脑。

I don't think they're going to give me access to their brains either.

我认为他们也不会让我接触他们的大脑。

But it's a very interesting way to take the natural biology of auditory attention and learning and apply it to scenarios where you're trying to remember either people's names or specific information.

但这是一种非常有趣的方法，可以利用听觉注意力和学习的自然生物学原理，并将其应用于您试图记住人名或特定信息的场景。

Andrew Huberman:

安德鲁·休伯曼：

Now, I do acknowledge that trying to learn every word in a sentence by paying attention to its onset and offset could actually be kind of disruptive to the learning process.

现在，我确实承认，试图通过关注句子中的每个单词的起始和偏移来学习它实际上可能会破坏学习过程。

So this would be more for specific attention.

所以这会更需要特别注意。

Like you're asking directions in a city and somebody says, "Okay ..." You say you're lost, and they say, "Okay, you're going to go two blocks down.

就像你在一个城市问路，有人说，“好吧……”你说你迷路了，他们说，“好吧，你要走两个街区。

You're going to turn left, and then you're going to see a landmark on your right, and then you're going to go in the third door on your left."

你要向左转，然后你会看到右边有一个地标，然后你要进入左边的第三扇门。”

Andrew Huberman:

安德鲁·休伯曼：

That's a lot of information, at least for me.

这是很多信息，至少对我来说是这样。

So the way you would want to listen to that is you're going to go down the road, see, I already forgot.

所以你想听的方式就是你要走下去，看，我已经忘记了。

You're going to take a ...

你将采取...

you're going to go left, and you're just going to program.

你要向左走，然后你就要去编程。

And instead of just hearing the word left, you're going to think the L at the front of left and the T.

你不会只听到“left”这个词，而是会想到“left”前面的“L”和“T”。

You're going to left.

你要离开了。

Andrew Huberman:

安德鲁·休伯曼：

And then so you're coding in specific words, and what this does is this kind of hijacks these naturally occurring attention mechanisms that the auditory system likes to use.

然后你用特定的单词进行编码，这会劫持听觉系统喜欢使用的这些自然发生的注意力机制。

It's a little bit of data that for auditory and coding, this kind of thing can beneficial.

对于听觉和编码来说，这只是一点数据，这种事情可能是有益的。

There are a lot of data that attention for auditory coding is beneficial.

有很多数据表明，关注听觉编码是有益的。

There are a little bit of data showing that deliberately encoding auditory information this way, meaning trying to learn auditory information this way, can be beneficial or can accelerate learning.

有一些数据表明，故意以这种方式编码听觉信息，意味着尝试以这种方式学习听觉信息，可能是有益的，或者可以加速学习。

Andrew Huberman:

安德鲁·休伯曼：

And some of these features of what I'm describing here map onto some of the work of Mike Merzenich and others that have been designed to try and overcome things like stutter and to treat various forms of auditory learning disorders.

我在这里描述的其中一些特征映射到迈克·梅泽尼奇和其他人的一些工作中，这些工作旨在尝试克服口吃等问题并治疗各种形式的听觉学习障碍。

But more importantly, and perhaps more powerful, is the work of Mike Merzenich that was done with his then-graduate student Greg Recanzone, that showed that using the attentional system, we can actually learn much faster, and we can actually activate neuroplasticity in the adult brain, something that's very challenging to do, and that the auditory system is one of the main ways in which we can access neuroplasticity more broadly.

但更重要、也许更强大的是 Mike Merzenich 与他当时的研究生 Greg Recanzone 所做的工作，该工作表明，使用注意力系统，我们实际上可以学得更快，而且我们实际上可以激活成人大脑中的神经可塑性，这是非常具有挑战性的，而听觉系统是我们更广泛地获得神经可塑性的主要方式之一。

Andrew Huberman:

安德鲁·休伯曼：

So I just want to take a couple of minutes and describe the work of Recanzone and Merzenich because it's absolutely fantastic and fascinating.

所以我只想花几分钟描述一下 Recanzone 和 Merzenich 的作品，因为它绝对是精彩而迷人的。

What they did is they had subjects try to learn auditory information except that they told them to pay attention to particular frequencies.

他们所做的是让受试者尝试学习听觉信息，只是告诉他们要注意特定的频率。

Andrew Huberman:

安德鲁·休伯曼：

So now you know what frequencies are.

现在您知道什么是频率了。

So essentially high-pitch sounds or low-pitch sounds.

所以本质上是高音调声音或低音调声音。

What they found was just passively listening to a bunch of stuff does not allow the brain to change and for that stuff to be remembered at all.

他们发现，只是被动地听一堆东西并不会让大脑发生变化，也根本不会记住这些东西。

That's not a surprise.

这并不奇怪。

We've all experienced the phenomenon of having someone talk, and we see their mouth moving, and we're like, "Yeah, this is really important.

我们都经历过有人说话的现象，我们看到他们的嘴在动，然后我们就会想，“是的，这真的很重要。

This is really important." We're listening, we're trying to listen.

这真的很重要。”我们正在倾听，我们正在努力倾听。

And then they walk away and we think, "I didn't get any of that."

然后他们走开，我们想：“我什么也没得到。”

Andrew Huberman:

安德鲁·休伯曼：

And you wonder whether or not it was them.

你想知道是不是他们。

Maybe this is happening to you right now.

也许这正发生在你身上。

You wonder whether or not it was you, you wonder whether or not you have trouble with learning or you have attention deficit.

你想知道是不是你，你想知道你是否在学习上有困难或者你有注意力缺陷。

It could be any number of different things.

它可以是任意数量的不同事物。

But what Recanzone and Merzenich discovered was that if you instruct subjects to listen for particular cues within speech or within sounds that not only can you learn those things more quickly, but that you can remap these tonal topic maps in the cortex that I referred to earlier.

但 Recanzone 和 Merzenich 发现，如果你指导受试者聆听言语或声音中的特定线索，你不仅可以更快地学习这些东西，而且可以在我之前提到的皮层中重新映射这些音调主题图。

Andrew Huberman:

安德鲁·休伯曼：

You actually get changes in the neural architecture, the neural circuitry in the brain.

实际上，你的神经结构、大脑中的神经回路都发生了变化。

And this can occur not only very rapidly but they can occur in the adult brain, which prior to their work was not thought to be amenable to change.

这种情况不仅会非常迅速地发生，而且可能会发生在成人大脑中，而在他们的工作之前，人们认为这不适合改变。

It was long thought that neuroplasticity could only occur in the developing brain, but the work of Recanzone and Merzenich in the auditory system actually was some of the first that really opened up everybody's eyes and ears to the idea that the brain can change in adulthood.

长期以来，人们一直认为神经可塑性只能发生在发育中的大脑中，但雷坎佐尼和梅泽尼奇在听觉系统方面的研究实际上是第一个真正让每个人都看到和听到大脑在成年后会发生变化的想法的人。

Andrew Huberman:

安德鲁·休伯曼：

So here's how this sort of process would work and how you might apply it.

以下是此类流程的运作方式以及应用方式。

If you are trying to learn music, or you're trying to learn information that you're going to then recite, you can decide to highlight certain words or certain frequencies of sound or certain scales or certain keys on the piano and to only focus on those for certain learning bouts.

如果您正在尝试学习音乐，或者您正在尝试学习然后要背诵的信息，您可以决定突出显示某些单词或某些声音频率或钢琴上的某些音阶或某些键，并且仅在某些学习回合中专注于这些内容。

So I'll give an example that's sort of real-time for me, meaning it's happening right now.

所以我会举一个对我来说有点实时的例子，这意味着它正在发生。

Andrew Huberman:

安德鲁·休伯曼：

I know generally what I want to say when I arrive here.

当我到达这里时，我大致知道我想说什么。

I even know specifically certain things that I want to make sure get across to you, but I don't think about every single word that I'm going to say and the precise order in which I'm going to say those things; that would be actually very disruptive because it wouldn't match my normal patterns with speech.

我什至明确知道一些我想确保传达给您的事情，但我不会考虑我要说的每一个字以及我要说这些事情的确切顺序;这实际上会非常具有破坏性，因为它与我的正常言语模式不符。

And you'd probably think I was sounding rather robotic if I were to do that.

如果我这样做的话，你可能会认为我听起来很机械。

Andrew Huberman:

安德鲁·休伯曼：

So one way that we can remember information is as we write out, for instance, something that we want to say, we can highlight particular words, we can underline those.

因此，我们记住信息的一种方法是，例如，当我们写下我们想说的话时，我们可以突出显示特定单词，我们可以在它们下划线。

If we're listening to somebody and they are telling us information, we can decide just to highlight particular words that they said to us and write those down.

如果我们正在倾听某人并且他们正在告诉我们信息，我们可以决定只突出显示他们对我们说的特定单词并将其写下来。

Now, of course, we're listening to all the information, but the work of Recanzone and Merzenich and the work of others in addition to them — his former student or former postdoc, I don't know which — Michael Kilgard, who's now got his own lab down in Texas, or others, have shown that the queuing of attention to particular features of speech, particular components of speech, the way in which it increases our level of attention overall allows us to capture more of the information overall.

当然，现在我们正在聆听所有信息，但是 Recanzone 和 Merzenich 的工作以及其他人的工作（他以前的学生或前博士后，我不知道是哪一个）Michael Kilgard（现在在德克萨斯州拥有自己的实验室）或其他人的工作已经表明，对特定语音特征、特定语音组成部分的注意力的排队，以及它提高我们整体注意力水平的方式，使我们能够捕获更多的整体信息。

Andrew Huberman:

安德鲁·休伯曼：

And so I don't want this to be abstract at all.

所以我根本不希望这变得抽象。

What this means is when you're listening, you don't have to listen to every word.

这意味着当你在听的时候，你不必听每一个词。

You're already listening to every word; all the information's coming in through your ears.

你已经在听每一个字了；所有的信息都是通过你的耳朵传入的。

What you're trying to extract is particular things or themes within the content.

您试图提取的是内容中的特定事物或主题。

So maybe you decide if you're listening to me that you're only going to listen to the word "tools," or you're only going to listen to when my voice kind of goes above background.

所以也许你决定，如果你在听我讲话，你只会听“工具”这个词，或者你只会在我的声音超出背景时听。

You get to decide what you decide to listen to or not, and what you decide to focus on isn't necessarily as important as the fact that you're focusing.

你可以决定你决定听或不听什么，你决定关注什么并不一定和你正在关注的事实一样重要。

Andrew Huberman:

安德鲁·休伯曼：

So I hope that's clear.

所以我希望这是清楚的。

The auditory system does this all the time with the cocktail party effect.

听觉系统一直在这样做，产生鸡尾酒会效应。

What I'm talking about is exporting certain elements of the mechanisms of the cocktail party effect, paying attention to the onset and offset of words or particular notes within music or particular scales, or you can make it even broader, and particular motifs of music or particular sentences of words or particular phrases.

我所说的是输出鸡尾酒会效应机制的某些元素，注意音乐或特定音阶中单词或特定音符的开始和偏移，或者你可以使其更广泛，以及音乐的特定主题或单词或特定短语的特定句子。

And in doing that, you extract more of the information overall, even though you're not paying attention to all the information at once.

通过这样做，您可以提取更多的整体信息，即使您没有同时关注所有信息。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'd like to talk about a phenomenon that you've all experienced before, which is called "Doppler." So the Doppler effect is the way that we experience sound when the thing that's making that sound is moving.

现在，我想谈谈大家都经历过的一种现象，叫做“多普勒”。因此，多普勒效应是当发出声音的物体移动时我们体验声音的方式。

The simplest way to explain this is to translate the sound into the visual world once again.

解释这一点的最简单方法是将声音再次转化为视觉世界。

So if you've ever seen a duck or a goose sitting in a pond or a lake, and it's kind of bobbing up and down, what you'll notice is that the ripples of water that extend out from that duck or goose are fairly regularly spaced in all directions.

因此，如果您曾经看到一只鸭子或一只鹅坐在池塘或湖中，并且它上下浮动，您会注意到从鸭子或鹅延伸出来的水波纹在各个方向上的间隔相当规则。

Andrew Huberman:

安德鲁·休伯曼：

And that's because that duck or goose is stationary — it's moving up and down, but it's not moving forward or backward or to the side.

那是因为那只鸭子或鹅是静止的——它在上下移动，但它没有向前、向后或向一侧移动。

Now, if that duck or goose were to swim forward by paddling its little webbed feet under the surface, you would immediately notice that the ripples of water that are close to and in front of that duck or goose would be closer together than the ones that trailed it, that were behind.

现在，如果那只鸭子或鹅通过在水面下划动它的小蹼脚向前游，你会立即注意到靠近鸭子或鹅前面和前面的水波纹会比后面的水波纹更靠近。

And that is essentially what happens with sound as well.

这基本上也是声音发生的情况。

Andrew Huberman:

安德鲁·休伯曼：

With the Doppler effect, we experience sounds that are closer to us at higher frequency.

通过多普勒效应，我们可以体验到更接近我们的更高频率的声音。

The ripples are closer together, and sounds that are further away at lower frequency, especially when they're moving past us.

涟漪靠得更近，而声音在较低频率下距离更远，尤其是当它们从我们身边经过时。

So if you've ever, for instance, heard a siren in the distance ...

例如，如果您曾经听到远处有警报声……

That's essentially my rendition of a siren, I don't know what, ambulance or police or what, passing you on a street.

这本质上是我对警报的演绎，我不知道是什么，救护车或警察或什么，在街上从你身边经过。

That is the Doppler effect.

这就是多普勒效应。

Andrew Huberman:

安德鲁·休伯曼：

The Doppler effect is one of the main ways that we make out the direction that things are arriving from and their speeds and trajectories.

多普勒效应是我们确定物体到达方向及其速度和轨迹的主要方法之一。

And we get very good from a very young age at discerning what direction things are arriving from and the direction that they are going to pass us in.

我们从很小的时候起就非常擅长辨别事物从哪个方向而来以及它们将经过我们的方向。

And the Doppler effect has probably saved your life many, many times in this way, you just don't realize it because you'll step off the curb, or you're driving your car, and you pull to the side and so that the ambulance or firetruck can go by because you heard that siren off in the distance, and then you pull away from the curb, and you get back on the road in part because you don't see it any longer, but also you don't hear any other sirens in the distance.

多普勒效应可能多次以这种方式救了你的命，你只是没有意识到这一点，因为你会走下路边，或者你正在开车，你把车停到一边，这样救护车或消防车就可以过去，因为你听到远处的警报声，然后你把车开离路边，你回到路上，部分原因是你再也看不到它了，但你也没有听到远处任何其他警报声。

Andrew Huberman:

安德鲁·休伯曼：

Now, some animals, such as bats, are exquisitely good at navigating their environments according to sound.

现在，一些动物，例如蝙蝠，非常擅长根据声音在环境中导航。

Now, we've all heard that bats don't see.

现在，我们都听说蝙蝠看不见。

That's actually not true.

这实际上不是真的。

They actually have vision, but they just rely more heavily on their auditory system.

他们实际上有视觉，但他们只是更依赖于他们的听觉系统。

And the way that bats navigate in the dark and the way that bats navigate using sound is through Doppler.

蝙蝠在黑暗中导航的方式以及蝙蝠利用声音导航的方式都是通过多普勒。

Now, they don't simply listen to whether or not things are coming at them or moving away from them and pay attention to Doppler, like the siren example I gave for you.

现在，他们不再简单地聆听事物是否向他们而来或远离他们，而是关注多普勒，就像我为您提供的警报器示例一样。

What they do is they generate their own sounds.

他们所做的就是产生自己的声音。

Andrew Huberman:

安德鲁·休伯曼：

So a bat, as it flies around, is sending out clicks ...

所以，一只蝙蝠在飞来飞去时，会发出咔哒声……

I think that's my best bat sound, or maybe it's ...

我认为这是我最好的蝙蝠声音，或者也许是......

And they're clicking.

他们正在点击。

They're actually propelling sound out at a particular frequency that they know.

他们实际上以他们知道的特定频率发出声音。

Andrew Huberman:

安德鲁·休伯曼：

Now, whether or not they're conscious of it, I don't know.

现在，我不知道他们是否意识到这一点。

I've never asked them.

我从来没有问过他们。

And if I did ask them, I don't think they could answer.

如果我真的问他们，我认为他们无法回答。

And if they could answer, they couldn't answer in a language that I could understand.

即使他们能回答，他们也无法用我能理解的语言回答。

But the bat is essentially flying around, sending out sound waves, pinging its environment with sound waves of a particular frequency, and then depending on the frequency of sound waves that come back, they know if they're getting closer to an object or further away from it.

但蝙蝠本质上是四处飞翔，发出声波，用特定频率的声波探测周围环境，然后根据返回的声波频率，它们知道自己是在靠近物体还是远离物体。

Andrew Huberman:

安德鲁·休伯曼：

So if they send out sounds at a frequency of, this was much slower than it would actually occur, but let's say one every half second ...

因此，如果它们以 的频率发出声音，这比实际发生的速度要慢得多，但让我们说每半秒一次......

And it's coming back even faster ...

而且回来的速度更快...

then they know they're getting closer because of the Doppler effect.

然后他们知道由于多普勒效应，他们越来越近了。

And if it comes back more slowly, they know that there's nothing in front of them.

如果它回来得更慢，他们就知道前面什么也没有。

So the bat is essentially navigating its world by creating these auras of sound that bounce back onto them from the various objects, trees, et cetera, buildings and people.

因此，蝙蝠本质上是通过创造这些声音光环来探索它的世界的，这些光环从各种物体、树木等、建筑物和人身上反射回来。

It's kind of eerie to think about, but yes, they see you, they experience you with their sound, they sense you, and they're using doppler to accomplish it.

想想有点奇怪，但是，是的，他们看到你，他们用声音体验你，他们感知你，并且他们使用多普勒来实现它。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'd like to talk about ringing in the ears.

现在，我想谈谈耳鸣。

This is something that I get asked about a lot.

这是我经常被问到的问题。

And speaking of signal, the noise, I don't know if I get asked about it a lot because many people suffer from ringing in their ears or because the people who suffer from ringing in their ears suffer so much that they are more prone to ask.

说到信号、噪音，我不知道我是否经常被问到这个问题，是因为很多人都患有耳鸣，还是因为患有耳鸣的人遭受了如此严重的痛苦，所以他们更容易提出这个问题。

Andrew Huberman:

安德鲁·休伯曼：

So it could be a sampling bias, I don't know.

所以这可能是抽样偏差，我不知道。

But I've been asked enough times, and some of the experiences of discomfort that people have expressed about having this ringing of the ears really motivated me to go deep into this literature.

但我已经被问过足够多次了，人们对这种耳鸣所表达的一些不适经历确实促使我深入研究这些文献。

Andrew Huberman:

安德鲁·休伯曼：

So the ringing of the ears that one experiences is called "tinnitus," not tinnitus, but tinnitus, and tinnitus can vary in intensity, and it can vary according to stress levels.

因此，一个人经历的耳鸣称为“耳鸣”，不是耳鸣，而是耳鸣，耳鸣的强度可能会有所不同，并且会根据压力水平而变化。

It can vary across the lifespan or even time of day.

它可以在整个生命周期甚至一天中的不同时间发生变化。

So it's very subject to kind of background effects and contextual effects.

所以它很容易受到背景效果和上下文效果的影响。

So I think we all know that we should do our best to maximize healthy sleep.

所以我想我们都知道我们应该尽最大努力最大限度地提高健康睡眠。

We did a number of episodes on that.

我们为此拍摄了很多集。

Essentially the first four episodes of the Huberman Lab podcast were all about sleep and how to get better sleep.

本质上，胡伯曼实验室播客的前四集都是关于睡眠以及如何获得更好的睡眠。

Andrew Huberman:

安德鲁·休伯曼：

We all know that we should try and limit our stress.

我们都知道我们应该尝试限制我们的压力。

And we had an episode about stress and ways to mitigate stress as well.

我们有一集关于压力和减轻压力的方法。

However, there are people it seems that are suffering from tinnitus for which stress or lack of sleep just can't explain the presence of the tinnitus.

然而，有些人似乎患有耳鸣，但压力或睡眠不足并不能解释耳鸣的存在。

Tinnitus can be caused by disruption to these hair cells that we talked about earlier, or damage to the hair cells.

耳鸣可能是由于我们之前讨论过的这些毛细胞受到破坏或受损而引起的。

So that's another reason why even if you have good hearing now, that you want to protect that hearing and really avoid putting yourself into these kind of two-hit environments, environments where there's a lot of background noise, and then you add another really loud auditory stimulus.

因此，这就是为什么即使您现在听力良好，您也想保护听力，并真正避免将自己置于这种二次打击的环境中，即存在大量背景噪音的环境中，然后再添加另一个非常响亮的听觉刺激。

Andrew Huberman:

安德鲁·休伯曼：

This also can happen at different times, I should mention.

我应该提到，这也可能发生在不同的时间。

If you go to a concert, or you listen to loud music with your headphones, and then you go to a concert, or you go into a very loud work environment, the hair cells can still be vulnerable.

如果您去听音乐会，或者用耳机听吵闹的音乐，然后再去听音乐会，或者进入非常吵闹的工作环境，毛细胞仍然很脆弱。

And once those hair cells are knocked out, currently, we don't have the technology to put them back.

一旦这些毛细胞被敲除，目前我们还没有技术可以将它们恢复。

Although many groups, including some excellent groups at Stanford, and elsewhere too, of course, are working on ways to replenish those hair cells and restore hearing.

当然，许多团体，包括斯坦福大学和其他地方的一些优秀团体，正在研究补充这些毛细胞并恢复听力的方法。

Andrew Huberman:

安德鲁·休伯曼：

There are treatments for tinnitus that involve taking certain substances.

有一些治疗耳鸣的方法需要服用某些物质。

There are medications for tinnitus.

有治疗耳鸣的药物。

In the nonprescription landscape, which is typically what we discuss on this podcast, when we discuss taking anything, there are essentially four compounds for which there are quality peer-reviewed data, where there does not appear to be any overt commercial bias, meaning that nothing's reported in the papers as funding from a particular company.

在非处方领域，这通常是我们在这个播客中讨论的内容，当我们讨论服用任何药物时，基本上有四种化合物有高质量的同行评审数据，其中似乎不存在任何明显的商业偏见，这意味着论文中没有报道任何来自特定公司的资金。

And those are melatonin, gingko biloba, zinc, and magnesium.

这些是褪黑激素、银杏叶、锌和镁。

Andrew Huberman:

安德鲁·休伯曼：

Now, I've talked about melatonin before.

我之前已经谈过褪黑激素。

I'm personally not a fan of melatonin as a sleep aid, but there are four studies.

我个人不喜欢褪黑激素作为助眠剂，但有四项研究。

First one entitled "The effects of melatonin on tinnitus," tinnitus, excuse me, "and sleep."

第一篇题为“褪黑激素对耳鸣的影响”，打扰一下，“耳鸣和睡眠”。

Andrew Huberman:

安德鲁·休伯曼：

Second one, "Treatment of central and sensorineural tinnitus with orally administered melatonin." And then the title goes on much longer, but it's a randomized study.

第二个，“口服褪黑激素治疗中枢性和感音神经性耳鸣”。然后标题就更长了，但这是一项随机研究。

I'm not going to read out all of these.

我不会读出所有这些内容。

"Melatonin: can it stop the ringing?" Which is an interesting article, double-blinded study, and "The effects of melatonin on tinnitus." Each one of these studies has anywhere from 30 to more than 100 subjects, one case 102 subjects, both genders, as they list them out.

“褪黑素：它能阻止铃声吗？”这是一篇有趣的文章，双盲研究，以及“褪黑激素对耳鸣的影响”。每一项研究都有 30 到 100 多名受试者，其中一个案例有 102 名受试者，男女皆有，正如他们列出的那样。

Typically, it's listed as sex, not gender in studies.

通常，它在研究中被列为性别，而不是性别。

So it should say both sexes, but nonetheless.

所以应该说男女皆宜，但尽管如此。

An age range anywhere from 30 years old all the way up to 65 plus.

年龄范围从 30 岁一直到 65 岁以上。

I didn't see any studies of people younger than 30.

我没有看到任何针对 30 岁以下人群的研究。

Andrew Huberman:

安德鲁·休伯曼：

All three focus on melatonin, not surprisingly, because of the titles, looking at a range of dosages anywhere from three milligrams per day, which is sort of typical of many supplements for melatonin, still much higher than one would manufacture endogenously through your own pineal gland, but three milligrams in these studies for a duration of anywhere from 30 days to much longer — in some cases, six months.

毫不奇怪，这三者都关注褪黑激素，因为标题，研究了每天三毫克的剂量范围，这是许多褪黑激素补充剂的典型剂量，仍然远高于通过您自己的松果体内源产生的剂量，但在这些研究中，三毫克的持续时间从 30 天到更长——在某些情况下，六个月。

Andrew Huberman:

安德鲁·休伯曼：

And all four of these studies found modest yet still statistically significant effects of taking melatonin by mouth, so it's orally administered melatonin, in reducing the severity of tinnitus.

所有四项研究都发现，口服褪黑激素对减轻耳鸣的严重程度有一定的影响，但在统计学上仍然显着，因此口服褪黑激素。

So, that's compelling, at least to me.

所以，这很有吸引力，至少对我来说。

It doesn't sound like a cure.

听起来不像是一种治疗方法。

And of course, as always, I'm not a physician, I'm a scientist, so I don't prescribe anything.

当然，一如既往，我不是医生，我是科学家，所以我不会开任何处方。

I only profess things.

我只承认事情。

I report to you the science.

我向你报告科学。

You have to decide if melatonin is right for you, if you have tinnitus, and certainly I say that both to protect myself but also protect you.

你必须决定褪黑激素是否适合你，如果你有耳鸣，当然我这么说既是为了保护我自己，也是为了保护你。

You're responsible for your health and wellbeing.

您对自己的健康和福祉负责。

And I'm not telling anyone to run out and start taking melatonin for tinnitus, but it does seem that it can have some effects in reducing its symptoms.

我并不是告诉任何人要跑出去开始服用褪黑激素来治疗耳鸣，但它似乎确实可以对减轻耳鸣症状产生一些作用。

Andrew Huberman:

安德鲁·休伯曼：

Ginkgo biloba is an interesting compound.

银杏叶是一种有趣的化合物。

It's been prescribed for, or recommended for, many, many things, but there are a few studies, again, double-blinded studies lasting one to six months, one has an impressive number of subjects, 978 subjects ranging from age 18 all the way up to 65, so on and so forth, that show not huge effects of ginkgo, but as they quote, "Limited evidence suggests that if tinnitus is a side effect of something else, in particular, cognitive decline." So age-related tinnitus might be helped by ginkgo biloba.

它被用于或推荐用于很多很多事情，但也有一些研究，持续一到六个月的双盲研究，其中一项研究的受试者数量令人印象深刻，978名受试者从18岁一直到65岁，依此类推，这些研究表明银杏的作用并不大，但正如他们引用的那样，“有限的证据表明，如果耳鸣是其他东西的副作用，特别是认知能力下降。”因此，银杏叶可能有助于缓解与年龄有关的耳鸣。

Andrew Huberman:

安德鲁·休伯曼：

I won't go through all the details of the zinc studies, but it seems that zinc supplementation at higher levels than are typical of most people's intakes, so 50 milligrams per day, do appear to be able to reduce subjective symptoms of tinnitus in most of the people that took the supplemented zinc.

我不会详细介绍锌研究的所有细节，但似乎补充锌的水平高于大多数人的典型摄入量，即每天 50 毫克，似乎确实能够减轻大多数服用锌补充剂的人的耳鸣主观症状。

There aren't a lot of studies on that, so I could only find one double-blinded study.

这方面的研究并不多，所以我只能找到一项双盲研究。

It lasted anywhere from one to six months.

它持续了一到六个月。

Forty-one subjects, both genders listed out again here, 45 to 64, and they saw decrease in the severity of tinnitus symptoms with 50 milligrams of elemental zinc supplementation.

这里再次列出了 41 名受试者（男女皆宜），年龄从 45 岁到 64 岁，补充 50 毫克元素锌后，他们发现耳鸣症状的严重程度有所减轻。

Andrew Huberman:

安德鲁·休伯曼：

And then, last but not least, is the magnesium study.

最后但并非最不重要的是镁研究。

Again, only a single study.

同样，只有一项研究。

It's a phase two study looking at a fairly limited number of subjects.

这是一项第二阶段的研究，研究的对象数量相当有限。

So only 19 subjects taking 532 milligrams of elemental magnesium.

因此只有 19 名受试者服用了 532 毫克元素镁。

For those of you that take magnesium, there's magnesium and elemental magnesium, and it's always translated on the bottle, but it was associated with a lessening of symptoms related to tinnitus.

对于那些服用镁的人来说，有镁和元素镁，并且它总是在瓶子上翻译，但它与耳鸣相关症状的减轻有关。

Andrew Huberman:

安德鲁·休伯曼：

So for you tinnitus sufferers out there, you may already be aware of this; you may already be taking these things and had no positive effects, meaning they didn't help.

所以对于耳鸣患者来说，你可能已经意识到了这一点；您可能已经在服用这些药物，但没有产生任何积极效果，这意味着它们没有帮助。

Maybe not.

也许不是。

I hope that you'll at least consider these, talk to your doctor about them.

我希望您至少考虑一下这些，并与您的医生讨论。

I do realize that tinnitus is extremely disruptive.

我确实意识到耳鸣极具破坏性。

I can't say I empathize because I don't from a place of experience, that is, because I don't have tinnitus.

我不能说我有同理心，因为我没有经验，也就是说，因为我没有耳鸣。

But for those of you that don't, including myself, you can imagine that hearing sounds of things that aren't there and the ringing in one's ears can be very disruptive, and I think would be very disruptive and explains why people with tinnitus reach out so often with questions about how to alleviate that.

但对于那些不知道的人，包括我自己，你可以想象听到不存在的声音和耳鸣可能会非常具有破坏性，我认为这会非常具有破坏性，并解释了为什么耳鸣患者经常询问如何缓解耳鸣。

And I hope this information was useful to you.

我希望这些信息对您有用。

Andrew Huberman:

安德鲁·休伯曼：

I'd like to now talk about balance and our sense of balance, which is controlled by, believe it or not, our ears and things in our ears, as well as by our brain and elements of our spinal cord.

我现在想谈谈平衡和我们的平衡感，无论你相信与否，平衡感是由我们的耳朵和耳朵里的东西以及我们的大脑和脊髓元件控制的。

But before I do that, I want to ask you another question, or I would, rather, I'd like to ask you to ask yourself a question and answer it, which is, how big are your ears?

但在此之前，我想问你另一个问题，或者更确切地说，我想请你问自己一个问题并回答它，那就是，你的耳朵有多大？

Andrew Huberman:

安德鲁·休伯曼：

Turns out that the ears grow our entire life.

事实证明，耳朵伴随我们一生而生长。

In the early stage of our life, they grow more slowly, and then as we age, they grow more quickly.

在我们生命的早期阶段，它们生长得较慢，然后随着年龄的增长，它们生长得更快。

You may have noticed if you have family members who are well into their 70s and 80s, and if you're fortunate, into their 90s and maybe even 100s, is that the ears of some of these individuals get very, very big relative to their previous ear sizes.

您可能已经注意到，如果您的家庭成员已经70多岁和80多岁，如果幸运的话，他们的90多岁甚至100多岁，其中一些人的耳朵相对于以前的耳朵尺寸会变得非常非常大。

Andrew Huberman:

安德鲁·休伯曼：

So it turns out that biological age can actually be measured according to ear size.

事实证明，生物年龄实际上可以根据耳朵的大小来测量。

Now, you have to take a few measurements, but there's, believe it or not, there is a formula in the scientific literature, if you know your ear circumference, so the distance around your ears, plural — presumably you have two, most people do — in millimeters.

现在，你必须进行一些测量，但无论你相信与否，科学文献中有一个公式，如果你知道你的耳围，那么你耳朵周围的距离，复数——大概你有两个，大多数人都有——以毫米为单位。

So you're going to take the circumference of your ears in millimeters.

因此，您将以毫米为单位计算耳朵的周长。

Andrew Huberman:

安德鲁·休伯曼：

How would you do this?

你会怎么做？

How would you do this?

你会怎么做？

Maybe you take a string and you put it around your ear, and then you measure the string.

也许您拿一根绳子，将其放在耳朵上，然后测量绳子。

That's probably going to be easier than marching around your ear or somebody else's ear with a ruler and measuring in millimeters.

这可能比用尺子绕着你或别人的耳朵走一圈并以毫米为单位进行测量更容易。

So what's your ear circumference?

那么你的耳围是多少？

On the outside, don't go in on the divot or anything.

在外面，不要进入草皮或任何东西。

You're just going around as if you're going to trace the closest fitting oval, assuming your ears are oval, closest fitting oval that matches your ear circumference.

你只是四处走动，就好像你要追踪最接近的椭圆形一样，假设你的耳朵是椭圆形的，最接近的椭圆形与你的耳围相匹配。

Andrew Huberman:

安德鲁·休伯曼：

Take that number in millimeters, subtract from it ...

以毫米为单位获取该数字，从中减去......

Oh, excuse me, I should do this correctly.

哦，对不起，我应该正确地这样做。

Do that for both ears.

双耳都这样做。

Add them together.

将它们加在一起。

Add those numbers together, divide by two.

将这些数字加在一起，然后除以二。

Get the average for your two ears.

获取两只耳朵的平均值。

Get your average ear circumference from across your two ears.

从您的两只耳朵中获取您的平均耳围。

Then take that number in millimeters, subtract 88.1, and then whatever value that is, multiply it times 1.96, and that will tell you your biological age.

然后以毫米为单位，减去 88.1，然后无论该值是多少，乘以 1.96，就可以得出您的生物年龄。

Andrew Huberman:

安德鲁·休伯曼：

Now, why in the world would this be accurate?

那么，为什么这会是准确的呢？

Well, as we age, there are changes in a number of different biological pathways.

随着年龄的增长，许多不同的生物途径都会发生变化。

One of those pathways is the pathways related to collagen synthesis.

这些途径之一是与胶原蛋白合成相关的途径。

So not only are our ears growing, but our noses are growing too.

因此，不仅我们的耳朵在生长，我们的鼻子也在生长。

And my nose seems to be growing a lot, but then again, I did sports where I would get my nose broken, something I don't recommend.

我的鼻子似乎长了很多，但话又说回来，我做的运动会让我的鼻子骨折，我不推荐这样做。

So I always point out you don't get a nose like mine doing yoga.

所以我总是指出，你做瑜伽时不会有像我这样的鼻子。

Andrew Huberman:

安德鲁·休伯曼：

But nonetheless, my nose is still growing, and my ears are still growing.

但尽管如此，我的鼻子仍在生长，我的耳朵仍在生长。

And I suspect as I get older, if I have the good fortune of living into my 80s and 90s, my ears are going to continue to grow.

我怀疑随着年龄的增长，如果我有幸活到 80 岁和 90 岁，我的耳朵还会继续长大。

Andrew Huberman:

安德鲁·休伯曼：

A comparison between chronological age and biological age is something that's of really deep interest these days.

如今，实际年龄和生物年龄之间的比较引起了人们的极大兴趣。

In the work of David Sinclair at Harvard's Medical School and others, so-called "Horvath clocks" that people have developed have tapped into how the epigenome and the genome can give us some insight into our biological age and how that compares to our chronological age.

在哈佛大学医学院的大卫·辛克莱尔和其他人的工作中，人们开发出了所谓的“霍瓦时钟”，它利用了表观基因组和基因组如何让我们深入了解我们的生物年龄以及与我们的实际年龄相比的情况。

Most of us know our chronological age because we know when we were born, and we know where we are relative to that now.

我们大多数人都知道自己的实际年龄，因为我们知道自己出生的时间，也知道自己现在的相对位置。

Andrew Huberman:

安德鲁·休伯曼：

But you can start to make a little chart, if you like, about your rates of ear growth.

但如果您愿意，您可以开始制作一个关于耳朵生长速度的小图表。

Your rates of ear growth actually correlate pretty-

你的耳朵生长速度实际上与-

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

About your rates of ear growth.

关于您的耳朵生长速度。

Your rates of ear growth actually correlate pretty well with your rates of biological progression through this thing that we call life.

实际上，您的耳朵生长速度与我们称之为生命的生物进程的速度密切相关。

It's not something that we think about too often, but just like our DNA and our epigenome and some other markers of metabolic health and hormone health relate to our age, so does our collagen synthesis, and one of the places that shows up the most is in these two little goodies on the sides of our heads, which are our ears.

这不是我们经常思考的事情，但就像我们的 DNA、表观基因组以及其他一些代谢健康和激素健康的标记与我们的年龄有关一样，我们的胶原蛋白合成也与我们的年龄有关，而出现最多的地方之一就是我们头部两侧的这两个小东西，即我们的耳朵。

Even though it's a little bit of a bizarre metric, it makes perfect sense in the biological context.

尽管这是一个有点奇怪的指标，但它在生物学背景下是完全有意义的。

Let's talk about balance and how to get better at balancing.

让我们谈谈平衡以及如何更好地平衡。

Andrew Huberman:

安德鲁·休伯曼：

The reason why we're talking about balance and how to get better at balancing in the episode about hearing is that all the goodies that are going to allow you to do that are in your ears.

我们之所以在有关听力的一集中讨论平衡以及如何更好地保持平衡，是因为所有能让您做到这一点的好东西都在您的耳朵里。

They're also in your brain, but they're mostly in your ears.

它们也存在于您的大脑中，但主要存在于您的耳朵中。

As you recall from the beginning of this episode, you have two cochleas that are, one on each side of your head, and that's that little spiral, snail-shaped thing that converts sound waves into electrical signals that the rest of your brain can understand.

正如您从本集一开始所回忆的那样，您有两个耳蜗，头部两侧各一个，这是一个螺旋形的小蜗牛形状的东西，可以将声波转换为大脑其他部分可以理解的电信号。

Right next to those, you have what are called "semicircular canals." The semicircular canals can be best visualized as thinking about three Hula-Hoops with marbles in them, so imagine that you have a Hula-Hoop and it's not filled with marbles all the way around; it's just got some marbles down there at the base, okay?

在这些旁边，有所谓的“半规管”。半规管可以最好地形象化为三个里面有弹珠的呼拉圈，所以想象一下你有一个呼拉圈，但它周围并没有装满弹珠；底部只是有一些弹珠，好吗？

Andrew Huberman:

安德鲁·休伯曼：

If you were to move that Hula-Hoop around, the marbles would move around.

如果你移动呼拉圈，弹珠也会移动。

Okay?

好的？

You've got three of those, and each one of those Hula-Hoops has these marbles that can move around.

你已经有了三个，每个呼拉圈都有可以移动的弹珠。

One of those Hula-Hoops is positioned vertically, with respect to gravity, so it's basically parallel to your nose.

其中一个呼拉圈相对于重力垂直放置，因此它基本上与您的鼻子平行。

It sits like this, if you're watching on a video, but basically it's upright.

如果您正在观看视频，它的位置是这样的，但基本上它是直立的。

Another one of those Hula-Hoops is basically at a 90-degree angle to your nose.

另一种呼啦圈基本上与您的鼻子成 90 度角。

Andrew Huberman:

安德鲁·休伯曼：

It's basically parallel to the floor if you're standing up right now or if you're seated, okay?

如果你现在站着或者坐着，它基本上与地板平行，好吗？

The other one is kind of tilted about 45 degrees in between those.

另一个则在两者之间倾斜约 45 度。

Now, why is the system there?

那么，为什么会有这个系统呢？

Well, those marbles within each one of those Hula-Hoops can move around, but they'll only move around if your head moves in a particular way, and there are three planes, or three ways, that your head can move.

好吧，每个呼拉圈中的弹珠都可以移动，但只有当你的头部以特定方式移动时，它们才会移动，并且你的头部可以移动三个平面或三种方式。

Your head can move up and down, like I'm nodding right now, so that's called pitch.

你的头可以上下移动，就像我现在在点头一样，这就是所谓的俯仰。

Andrew Huberman:

安德鲁·休伯曼：

It's pitching forward or pitching back, okay?

是向前倾斜还是向后倾斜，好吗？

So it's a nod, up and down, or I can shake my head no, side to side, that's called "yaw." You pilots will be very familiar with this, yaw.

所以这是上下点头，或者我可以左右摇头，这就是所谓的“偏航”。你们飞行员会非常熟悉这一点，偏航。

Not yawn, yaw.

不是哈欠，是哈欠。

Then, there's roll, tilting the head from side to side the way that a cute puppy might look at you from side to side, okay, or if somebody doesn't really understand or believe what you're saying, they might tilt their head.

然后，还有滚动，从一侧到另一侧倾斜头部，就像一只可爱的小狗从一侧到另一侧看你一样，好吧，或者如果有人并不真正理解或相信你在说什么，他们可能会倾斜他们的头。

Andrew Huberman:

安德鲁·休伯曼：

Very common phenomena.

很常见的现象。

I mean, no one does that to me, but they do that to each other.

我的意思是，没有人对我这样做，但他们互相这样做。

Pitch, yaw and roll are the movements of the head in each of the three major planes of motion, as we say, and each one of those causes those marbles to move in one or two of the various Hula-Hoops, okay?

正如我们所说，俯仰、偏航和滚动是头部在三个主要运动平面中的每一个的运动，其中每一个都会导致这些弹珠在各种呼拉圈中的一两个中移动，好吗？

So if I move my head up and down when I nod, one of those Hula-Hoops ...

因此，如果我点头时上下移动头部，其中一个呼啦圈......

Literally right now, the marbles are moving back and forth.

从字面上看，现在弹珠正在来回移动。

Andrew Huberman:

安德鲁·休伯曼：

They aren't actually marbles, by the way.

顺便说一句，它们实际上并不是弹珠。

These are kind of like little stones basically, little calcium-like deposits, and when they roll back and forth, they deflect little hairs, little hair cells that aren't like the hair cells that we use for measuring sound waves.

这些基本上有点像小石头，像钙一样的沉积物，当它们来回滚动时，它们会偏转小毛发，小毛细胞，这些毛细胞与我们用来测量声波的毛细胞不同。

They're not too different, but they are different from them.

他们并没有太大的不同，但他们又有所不同。

Not like the hairs on our heads, but they're basically rolling past these little hair cells and causing them to deflect, and when they deflect downward, the neurons, because hair cells are neurons, send information up to the brain.

不像我们头上的头发，但它们基本上滚动经过这些小毛细胞并导致它们偏转，当它们向下偏转时，神经元（因为毛细胞就是神经元）将信息发送到大脑。

If I move my head like this, there's a physical movement of these little stones in this Hula-Hoop, as I'm referring to it, but they deflect these hairs, send those hairs, which are neurons; those hair cells send information off to the brain.

如果我像这样移动我的头，呼啦圈中的这些小石头就会发生物理运动，正如我所说的，但它们会偏转这些毛发，发送这些毛发，这些毛发是神经元；它们会移动这些毛发。这些毛细胞将信息发送到大脑。

Andrew Huberman:

安德鲁·休伯曼：

If I move my head from side to side, different little stones move.

如果我把头从一边移动到另一边，不同的小石头就会移动。

If I roll my head, different stones move.

如果我转动头，不同的石头就会移动。

This is an exquisite system that exists in all animals that have a jaw, so any fish that has a jaw has this system.

这是一个精致的系统，存在于所有有下巴的动物身上，所以任何有下巴的鱼都有这个系统。

A puppy has this system.

小狗有这个系统。

Any animal that has a jaw has this so-called balance system, which we call the vestibular system.

任何有下巴的动物都有这种所谓的平衡系统，我们称之为前庭系统。

Andrew Huberman:

安德鲁·休伯曼：

One of the more important things to know about the vestibular, the balance system, is that it works together with the visual system.

关于前庭平衡系统，需要了解的更重要的事情之一是它与视觉系统一起工作。

Let's say I hear something off to my left, and I swing my head over to the left to see what it is.

假设我听到左边有什么声音，我就把头转向左边看看是什么。

There are two sources of information about where my head is relative to my body, and I need to know that.

关于我的头部相对于身体的位置有两个信息来源，我需要知道这一点。

First of all, when I quickly move my head to the side, those little stones, as I'm referring to them; I realize they're not actually stones, but as I'm referring to them; they quickly activate those hair cells in that one semicircular canal and send a signal off to my brain that my head just moved to the side, like this.

首先，当我迅速将头转向一边时，那些小石头，正如我所说的那样；我意识到它们实际上并不是石头，但正如我所指的那样；它们很快激活半规管中的毛细胞，并向我的大脑发送信号，表明我的头刚刚移到了一边，就像这样。

Not that it went like this and pitched back, or not that it tilted, but it just moved to the side, but also, visual information slid past my field of view.

并不是说它像这样向后倾斜，也不是说它倾斜，而是它只是移到了一边，而且，视觉信息滑过了我的视野。

I didn't have to think about it, but just slid past my field of view.

我不用多想，就从我的视野中溜走了。

When those two signals combine, my eyes then lock to a particular location.

当这两个信号结合在一起时，我的眼睛就会锁定到一个特定的位置。

Now, if this is at all complicated, you can actually uncouple these things.

现在，如果这很复杂，您实际上可以将这些东西分开。

It's very easy to do.

这很容易做到。

You can do this right now.

您现在就可以这样做。

Andrew Huberman:

安德鲁·休伯曼：

In fact, I'd like you to do this experiment if you're not already doing something else that requires your attention, and certainly, don't do this if you're driving, okay?

事实上，如果您还没有做其他需要您集中注意力的事情，我希望您可以做这个实验，当然，如果您正在开车，请不要这样做，好吗？

You're going to sit down, and you're going to move your head to the left very slowly with your eyes open, so you're going to move it very, very slowly.

你要坐下来，睁开眼睛，非常缓慢地将头向左移动，所以你要非常非常缓慢地移动它。

The whole thing should take about five, six, maybe even 10 seconds to complete.

整个过程大约需要五、六、甚至十秒才能完成。

Okay?

好的？

I just did it.

我刚刚做到了。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm going to do it very quickly.

现在，我要很快地做这件事。

I'd like you to do it very quickly as well.

我希望你也能尽快完成。

Now, do it slowly again.

现在，再慢慢地做一次。

Okay.

好的。

What you probably noticed is that it's very uncomfortable to do it slowly, but you can do it very quickly without much discomfort at all.

你可能注意到的是，慢慢地做会很不舒服，但你可以很快地做而不会感到太多不适。

You just move your head to the side.

你只需将头移到一边即可。

Andrew Huberman:

安德鲁·休伯曼：

The reason is, when you move your head very slowly, those little stones at the base of that Hula-Hoop, they don't get enough momentum to move, so you're actually not generating this signal to the brain that your head is moving, and what you'll notice is that your eyes have to go, "Boom, boom, boom," jumping over step by step.

原因是，当你非常缓慢地移动你的头时，呼啦圈底部的那些小石头，它们没有足够的动量来移动，所以你实际上没有向大脑发出你的头在移动的信号，你会注意到你的眼睛必须“轰、轰、轰”一步一步地跳过去。

Whereas if you move your head really quickly, the signal gets off to your brain and your eyes just go, "Boom," right to the location you want to look at, so moving your body slowly is actually very disruptive to the vestibular system, and it's very disruptive to your visual system.

然而，如果你的头部移动得非常快，信号就会传到你的大脑，你的眼睛就会“轰”地直奔你想看的位置，所以缓慢地移动你的身体实际上对前庭系统和视觉系统都有很大的破坏。

Now, if you've ever had the misfortune of being on a boat, and you're going through big oscillations on the boat, for those of you seasick folks that get seasick, this can actually make certain people seasick just to hear about it, those big oscillations going up and down and up and down.

现在，如果你曾经不幸坐过船，并且你在船上经历了很大的振荡，对于那些晕船的人来说，这实际上会让某些人只是听到它就晕船，那些上下、上下的剧烈振荡。

Those are very disruptive.

这些都是非常具有破坏性的。

We'll talk about nausea in a minute and how to offset that kind of nausea.

我们稍后会讨论恶心以及如何抵消这种恶心。

Andrew Huberman:

安德鲁·休伯曼：

I get pretty seasick, but there are ways that you can deal with this, but this is incredible because what it means, it's a purely physical system of these little stones rolling around in there and directing where your eyes should go, okay?

我很晕船，但是有很多方法可以解决这个问题，但这令人难以置信，因为这意味着，这是一个纯粹的物理系统，这些小石头在那里滚动，引导你的眼睛应该去的地方，好吗？

You can do this also just by looking up, so let's just say you're sitting in a chair; you're going to look up towards the ceiling, and your eyes will just go there.

你也可以通过抬头来做到这一点，所以假设你坐在椅子上；你会抬头看向天花板，你的眼睛就会看向那里。

You're doing this eyes open, and you look down.

你睁开眼睛，向下看。

Now, try doing it really, really slowly.

现在，尝试非常非常缓慢地做。

Some people even get motion sick doing this, which if you do, then just stop, okay?

有些人这样做甚至会晕车，如果你这样做了，就停下来，好吗？

Andrew Huberman:

安德鲁·休伯曼：

You can do this also to the side, although it works best if you're moving your head from side to side or nodding up and down.

您也可以在侧面进行此操作，不过如果您左右移动头部或上下点头，效果最佳。

What we're doing here is we're uncoupling these two mechanisms.

我们在这里所做的就是将这两种机制分开。

We're pulling them apart, the visual part and the vestibular part, just to illustrate to you that normally these mechanisms in your inner ear tell your eyes where to go, but as well, your eyes tell your balance system, your vestibular system, how to function.

我们将视觉部分和前庭部分分开，只是为了向您说明，通常内耳中的这些机制会告诉您的眼睛去哪里，但同时，您的眼睛也会告诉您的平衡系统、前庭系统如何运作。

I'd like you to do a different experiment.

我想让你做一个不同的实验。

I'm not going to do it right now, but basically, stand up.

我现在不打算这样做，但基本上，站起来。

Andrew Huberman:

安德鲁·休伯曼：

If you get the opportunity, you can do this safely wherever you are.

如果有机会，无论您身在何处都可以安全地进行此操作。

You're going to stand up, and you're going to look forward about 10, 12 feet.

你要站起来，向前看大约 10、12 英尺。

Pick a point on a wall or you can ...

在墙上选择一个点，或者您可以...

Anywhere that you like.

任何你喜欢的地方。

If you're out in public, just do it anyway.

如果你在公共场合，那就这么做吧。

Just tell them you're listening to Huberman Lab podcast and someone's telling you to do it.

只需告诉他们您正在收听 Huberman Lab 播客并且有人告诉您这样做即可。

Andrew Huberman:

安德鲁·休伯曼：

Anyway, if you don't want to do it, don't do it, but basically, do it.

反正不想做就不做，但基本上还是做吧。

Stand on one leg and lift up the other leg.

单腿站立并抬起另一条腿。

You can bend your knee if you like, and just look off into the distance about 10, 12 feet.

如果愿意，您可以弯曲膝盖，然后眺望大约 10、12 英尺的距离。

If you can do that, if you can stand on one leg, now close your eyes.

如果你能做到这一点，如果你能单腿站立，现在闭上眼睛。

Chances are you're going to suddenly feel what scientists call postural sway.

您很可能会突然感觉到科学家所说的姿势摇摆。

Andrew Huberman:

安德鲁·休伯曼：

You're going to start swaying around a lot.

你会开始频繁地摇晃。

It is very hard to balance with your eyes closed.

闭上眼睛很难保持平衡。

You might think ...

你可能会想...

If you think about that, it's like, why is that?

如果你想一想，就会想，这是为什么呢？

That's crazy.

太疯狂了。

Andrew Huberman:

安德鲁·休伯曼：

Why would it be that it's hard to balance with your eyes closed?

为什么闭着眼睛很难保持平衡？

Well, information about the visual world also feeds back onto this vestibular system, so the vestibular system informs your vision and tells you where to move your eyes, and your eyes in their positioning tell your balance system, your vestibular system, how it should function.

嗯，关于视觉世界的信息也会反馈到这个前庭系统，所以前庭系统会通知你的视觉并告诉你眼睛应该移动到哪里，而你的眼睛的位置会告诉你的平衡系统，你的前庭系统，它应该如何运作。

There's a really cool way that you can learn to optimize balance.

有一种非常酷的方法可以让您学习优化平衡。

You're not going to try and do this by learning to balance with your eyes closed.

你不会尝试通过学习闭着眼睛保持平衡来做到这一点。

What you can do is you can raise one leg, and you can look at a short distance, maybe off to just the distance that your thumb would be if you were to reach your arm out in front of you, although you don't necessarily have to put your thumb in front of you, so maybe just about two feet in front of you.

你能做的就是抬起一条腿，你可以看一小段距离，也许就在你将手臂伸到你面前时拇指所在的距离，尽管你不一定要把拇指放在你面前，所以可能只是在你面前大约两英尺处。

Andrew Huberman:

安德鲁·休伯曼：

Then, while still balancing, you're going to step your vision out a further distance, and then a further distance, and as far as you can possibly see in the environment that you're in, and then you're going to march it back to you.

然后，在保持平衡的同时，你将把你的视野移到更远的距离，然后再移到更远的距离，尽可能远地看到你所处的环境，然后你将它移回到你身边。

Now, what the literature shows is that this kind of balance training, where you incorporate the visual system and extending out, and then marching back in, the point at which you direct your visual focus sends robust information about the relationship between your visual world and your balance system, and of course, the balance system includes not just these Hula-Hoops, these semicircular canals, but they communicate with the cerebellum, the so-called "mini brain," actually means mini brain in the back of your brain, combines that with visual information, and your map of the body surface.

现在，文献表明，这种平衡训练，你把视觉系统结合起来，向外延伸，然后再向内走，你的视觉焦点指向的那个点会发送关于你的视觉世界和你的平衡系统之间关系的可靠信息，当然，平衡系统不仅包括这些呼拉圈，这些半规管，而且它们与小脑沟通，所谓的“迷你大脑”，实际上是指你大脑后面的迷你大脑，将其与视觉信息结合起来，以及您的身体表面地图。

That pattern of training is very beneficial for enhancing your ability to balance because the ability to balance is in part the activation of particular postural muscles, but just as much, perhaps even more so, it's about being able to adjust those postural muscles.

这种训练模式对于增强平衡能力非常有益，因为平衡能力部分是特定姿势肌肉的激活，但同样甚至可能更重要的是，它与能够调整这些姿势肌肉有关。

Excuse me.

打扰一下。

It's about the ability to adjust those postural muscles as you experience changes in your visual world, and one of the most robust ways that you can engage changes in your visual world is through your own movement, and so most people are not trying to balance in place, right?

这是关于当你经历视觉世界的变化时调整这些姿势肌肉的能力，而你参与视觉世界变化的最有力的方式之一就是通过你自己的运动，所以大多数人并没有试图保持平衡，对吗？

Andrew Huberman:

安德鲁·休伯曼：

They're not just trying to stand there like a statue on one leg.

他们不只是想像一尊雕像一样单腿站在那里。

Most of what we think about when we think about balance is for sake of sport, or dynamic balance, of being able to break ourselves, and when we're lunging in one particular direction, to stop ourselves, that is, and then to move in another direction, or for skateboarding or surfing or cycling or any number of different things — gymnastics.

当我们想到平衡时，我们想到的大部分都是为了运动或动态平衡，为了能够突破自己，当我们向一个特定方向猛冲时，停止自己，也就是说，然后向另一个方向移动，或者为了滑板、冲浪、骑自行车或许多不同的事情——体操。

The visual system is the primary input by which you develop balance, but you can't do it just with the visual system.

视觉系统是您发展平衡的主要输入，但仅靠视觉系统是无法做到这一点的。

What I'm recommending is if you're interested in cultivating a sense of balance, understand the relationship between these semicircular canals, understand that they are both driving eye movements, and they are driven by eye movements.

我建议的是，如果你有兴趣培养平衡感，了解一下这些半规管之间的关系，了解它们都是驱动眼球运动的，而且是被眼球运动驱动的。

It's a reciprocal relationship.

这是一种互惠的关系。

Andrew Huberman:

安德鲁·休伯曼：

Then, even just two or three minutes a day, or every once in a while, even three times a week, maybe five minutes, maybe 10 minutes — you pick — but if you want to enhance balance, you have to combine changes in your visual environment with a static posture, standing on one leg and shifting your visual environment, or static visual view, looking at one thing and changing your body posture, okay?

然后，哪怕一天两三分钟，或者偶尔一次，甚至一周三次，也许五分钟，也许十分钟——你选择——但如果你想增强平衡，你必须把视觉环境的变化与静态姿势结合起来，单腿站立，改变你的视觉环境，或者静态视觉视图，看一个东西，改变你的身体姿势，好吗？

So those two things we now know from the scientific literature combine in order to give an enhanced sense of balance.

因此，我们现在从科学文献中了解到的这两件事结合起来，可以增强平衡感。

There's a really nice paper that was published in 2015 called "Effects of balance training on balance performance." This was in healthy adults.

2015 年发表了一篇非常好的论文，名为“平衡训练对平衡表现的影响”。这是在健康成年人身上进行的。

It's a systematic review in a meta-analysis, a meta-analysis, so when you combine a lot of literature from a lot of different papers and extract the really robust and the less robust statistical effects, so it's a really nice paper as well.

这是荟萃分析中的系统回顾，荟萃分析，所以当你结合许多不同论文中的大量文献并提取真正稳健和不太稳健的统计效应时，所以它也是一篇非常好的论文。

Andrew Huberman:

安德鲁·休伯曼：

There are some papers out there, for instance, "Comparison of static balance and the role of vision in the elite athletes." This is essentially the paper that I've extracted most of the information that I just gave you from, and that paper, there are some others as well, but basically, I distilled them down into their core components.

有一些论文，例如“静态平衡与视力在精英运动员中的作用的比较”。本质上，我从这篇论文中提取了我刚刚提供给您的大部分信息，并且该论文中还有其他一些信息，但基本上，我将它们提炼为核心组件。

The core components are move your vision around while staying static, still, but in a balanced position, like standing on one leg.

核心组件是移动您的视线，同时保持静止、静止但处于平衡位置，就像单腿站立一样。

It could be something more complicate if you're somebody who can do more complicated movements.

如果您可以做更复杂的动作，那么事情可能会更复杂。

Unilateral movements seem to be important, so standing on one leg as opposed to both, or trying to generate some tilt is another way to go about it, or imbalance, meaning one limb asymmetrically being activated compared to the other limb.

单侧运动似乎很重要，因此单腿站立而不是双腿站立，或者尝试产生一些倾斜是解决此问题的另一种方法，或不平衡，意味着与另一肢相比，一侧肢体不对称地被激活。

Andrew Huberman:

安德鲁·休伯曼：

Then, the other way to encourage or to cultivate and build up this vestibular system and your sense of balance actually involves movement itself, acceleration.

然后，鼓励或培养和建立这个前庭系统和平衡感的另一种方法实际上涉及运动本身，即加速度。

That's what we're going to talk about now.

这就是我们现在要讨论的内容。

Up until now, I've been talking about balance only in the static sense, like standing on one leg, for instance, but that's a very artificial situation.

到目前为止，我只是在静态意义上谈论平衡，例如单腿站立，但这是一种非常人为的情况。

Even though you can train balance that way, most people who want to enhance their sense of balance for sport, or dance or some other endeavor want to engage balance in a dynamic way, meaning moving through lots of different planes of movement, maybe even sometimes while squatting down low or jumping and landing, or making trajectories that are at different angles.

尽管你可以通过这种方式训练平衡，但大多数想要增强运动、舞蹈或其他活动的平衡感的人都希望以动态的方式保持平衡，这意味着要通过许多不同的运动平面，甚至有时可能是在低蹲或跳跃和着陆时，或在不同角度的轨迹中进行。

For that, we need to consider that the vestibular system also cares about acceleration, so it cares about head position, it cares about eye position and where the eyes are and where you're looking, but it also cares about what direction you're moving and how fast.

为此，我们需要考虑到前庭系统也关心加速度，因此它关心头部位置，它关心眼睛位置以及眼睛的位置和你正在看的地方，但它也关心你移动的方向和速度。

One of the best things that you can do to enhance your sense of balance is to start to bring together your visual system, the semicircular canals of the inner ear, and what we call linear acceleration.

为了增强平衡感，你能做的最好的事情之一就是开始将你的视觉系统、内耳的半规管和我们所说的线性加速度结合在一起。

Andrew Huberman:

安德鲁·休伯曼：

If I move forward in space rigidly upright, it's a vastly different situation than if I'm leaning to the side.

如果我在太空中僵硬地直立向前移动，情况与我向一侧倾斜时的情况截然不同。

One of the best ways to cultivate a better sense of balance, literally, within the sense organs and the neurons and the biology of the brain, is to get into modes where we are accelerating forward, typically, it's forward, while also tilted with respect to gravity.

从字面上看，在感觉器官、神经元和大脑生物学内部培养更好的平衡感的最佳方法之一，就是进入我们加速前进的模式，通常是向前，同时也相对于重力倾斜。

Now, this would be the carve on a skateboard or on a surfboard or a snowboard.

现在，这将是滑板、冲浪板或滑雪板上的雕刻。

This would be the taking a corner on a bike while being able to lean safely, of course.

当然，这就是骑着自行车转弯，同时能够安全地倾斜。

Lean into the turn so that your head is actually tilted with respect to the earth.

转弯时身体前倾，这样你的头实际上相对于地面是倾斜的。

Anytime that we are rigidly upright, we aren't really exercising the vestibular system and balance.

当我们保持直立状态时，我们并没有真正锻炼前庭系统和平衡能力。

Andrew Huberman:

安德鲁·休伯曼：

This is why you see people in the gym on these, one of those bouncy balls.

这就是为什么你会看到人们在健身房里使用这些弹力球之一。

Bocce ball is the one that the guys roll in the park, right?

地掷球是人们在公园里滚的球，对吗？

Bouncy balls, where they're balancing back and forth, that will work the small stabilizing muscles, but what I'm talking about is getting into modes where you actually tilt the body and the head with respect to earth.

弹力球，它们来回平衡，这将锻炼小的稳定肌肉，但我所说的是进入一种模式，让你的身体和头部相对于地球实际倾斜。

What I mean is with respect to earth's gravitational pull.

我的意思是相对于地球的引力而言。

Now, the cerebellum is a very interesting structure, because not only is it involved in balance, but it's also involved in skill learning and in generating timing of movements.

现在，小脑是一个非常有趣的结构，因为它不仅涉及平衡，而且还涉及技能学习和产生运动时机。

Andrew Huberman:

安德鲁·休伯曼：

It's a fascinating structure deserving of an entire episode or several episodes all on its own, but some of the outputs of the cerebellum — meaning the neurons in the cerebellum get inputs, but they also send information out — the outputs of the cerebellum are strongly linked to areas of the brain that release neuromodulators that make us feel really good, in particular, serotonin and dopamine.

这是一个令人着迷的结构，值得一整个情节或几个情节单独呈现，但小脑的一些输出——这意味着小脑中的神经元获得输入，但它们也发出信息——小脑的输出与释放神经调节剂的大脑区域密切相关，这些神经调节剂使我们感觉非常好，特别是血清素和多巴胺。

This is an early emerging subfield within neuroscience, but a lot of what are called the "nonmotor outputs of the cerebellum" have a profound influence not just on our ability to learn how to balance better, but also how we feel overall, so for you exercisers out there ...

这是神经科学中一个早期新兴的子领域，但许多所谓的“小脑非运动输出”不仅对我们学习如何更好地平衡的能力产生深远的影响，而且对我们的整体感觉产生深远的影响，所以对于你们锻炼者来说......

I do hope people are getting regular healthy amounts of exercise.

我确实希望人们能够定期进行健康的锻炼。

We've talked about what that means in previous episodes, so at least 150 minutes a week of endurance work, some strength training, a minimum of five sets per body part to maintain musculature.

我们在之前的剧集中已经讨论过这意味着什么，所以每周至少 150 分钟的耐力训练、一些力量训练、每个身体部位至少五组以保持肌肉组织。

Even if you don't want to grow muscles, you want to do that in order to maintain healthy strength and bones, et cetera.

即使您不想增长肌肉，您也想这样做以保持健康的力量和骨骼等。

Andrew Huberman:

安德鲁·休伯曼：

If you're doing that, but you're only doing things like curls in the gym, squats in the gym, riding the Peloton, or even if you're outside running, and you're getting forward acceleration, but you're never actually getting tilted, you're never actually getting tilted with respect to earth's gravitational pull — you're not really exercising and getting the most out of your nervous system.

如果你这样做，但你只是在健身房里做弯举、深蹲、骑主车，或者即使你在户外跑步，并且你获得了前进加速度，但你实际上从未倾斜，你从未真正相对于地球引力倾斜 - 你并没有真正锻炼并充分利用你的神经系统。

Activation of the cerebellum in this way of being tilted, or the head being tilted, and the body being tilted while in acceleration, typically forward acceleration, but sometimes side-to-side, has a profound and positive effect on our sense of mood and well-being, and as I talked about in a previous episode, it can also enhance our ability to learn information in the period after generating those tilts and the acceleration, and that's because the cerebellum has these outputs to these areas of the brain that release these neuromodulators, like serotonin and dopamine, and they make us feel really good.

小脑以这种倾斜的方式激活，或者头部倾斜，身体在加速时倾斜，通常是向前加速，但有时是左右倾斜，对我们的情绪和幸福感有着深远而积极的影响，正如我在上一集中谈到的，它还可以增强我们在产生这些倾斜和加速度后的一段时间内学习信息的能力，这是因为小脑将这些输出传递到大脑的这些区域，释放这些区域神经调节剂，如血清素和多巴胺，它们让我们感觉非常好。

I think this is one of the reasons why growing up, I had some friends, some of whom might have been the world heavyweight champions of laziness for essentially everything, except they would wake up at 4:30 in the morning to go surf.

我认为这就是为什么在成长过程中，我有一些朋友，其中一些人可能是世界重量级懒惰冠军，除了他们会在早上 4:30 起床去冲浪。

They would like drive.

他们想要开车。

They would get up so early to go surf.

他们会起得很早去冲浪。

Andrew Huberman:

安德鲁·休伯曼：

It's not just surfers, and some surfers, by the way, I should point out are not lazy humans.

顺便说一句，我应该指出，不仅仅是冲浪者，有些冲浪者也不是懒惰的人。

They do a lot of other things, but I knew people that couldn't be motivated to do anything, but they were highly driven to get into these experiences of forward acceleration while tilted with respect to gravity.

他们做了很多其他事情，但我知道有些人没有动力去做任何事情，但他们非常有动力去体验这些向前加速的体验，同时相对于重力倾斜。

Likewise with snowboarding or skiing or cycling.

单板滑雪、滑雪或骑自行车也是如此。

Those modes of exercise seem to have an outsized effect both on our well-being and our ability to translate the vestibular balance that we achieve in those endeavors to our ability to balance while doing other things.

这些锻炼方式似乎对我们的健康以及我们将在这些努力中实现的前庭平衡转化为我们在做其他事情时保持平衡的能力产生了巨大的影响。

I don't mean psychological balance necessarily, I mean physical balance.

我不一定指心理平衡，我指的是身体平衡。

For those of you that don't think of yourselves as very coordinated or with very good balance, getting into these modes of acceleration, forward movement or lateral movement while getting tilted, even if you have to do it slowly, could be beneficial, I do believe, and the scientific literature points to the fact that it will be beneficial for cultivating better sense of physical balance.

对于那些不认为自己非常协调或平衡性很好的人来说，在倾斜时进入这些加速、向前运动或横向运动模式，即使你必须慢慢地做，也可能是有益的，我确实相信，科学文献指出，这将有利于培养更好的身体平衡感。

Andrew Huberman:

安德鲁·休伯曼：

It can really build up the circuits of this vestibular system.

它确实可以建立这个前庭系统的回路。

Then, of course, the feel-good components of acceleration while tilted or while getting the head into different orientations relative to gravity, well, that's the explanation for roller coasters.

当然，倾斜时或头部相对于重力处于不同方向时加速的感觉良好成分，这就是过山车的解释。

Some people hate roller coasters.

有些人讨厌过山车。

They make them feel nauseous.

他们让他们感到恶心。

Many people love roller coasters, and one of the reasons they love roller coasters is because of the way that when you get the body, even if you're not generating the movement, you get the body into forward acceleration and you're going upside down and tilted to the side as the tracks go from side to side and tilt, et cetera, you're getting activation of these deeper brain nuclei that trigger the release of neuromodulators that just make us feel really, really good.

许多人喜欢过山车，他们喜欢过山车的原因之一是，当你获得身体时，即使你没有产生运动，你也会让身体向前加速，当轨道从一侧到另一侧和倾斜时，你会上下颠倒并倾斜到一侧，等等，你会激活这些更深层的大脑核，从而触发神经调节剂的释放，这让我们感觉非常非常好。

In fact, some people get a long arc, a long-duration kind of buzz from having gone through those experiences.

事实上，有些人在经历这些经历后会产生一种很长的弧线，一种持续时间很长的嗡嗡声。

Andrew Huberman:

安德鲁·休伯曼：

Some people who hate roller coasters are probably getting nauseous just hearing about that.

一些讨厌过山车的人可能一听到这个就会感到恶心。

I encourage people to get into modes of acceleration while tilted every once in a while, provided you can do it safely.

我鼓励人们每隔一段时间就进入倾斜加速模式，只要你能安全地做到这一点。

It's an immensely powerful way to build up your skills in the realm of balance, and it's also, for most people, very, very pleasing.

这是增强平衡领域技能的一种非常有效的方法，而且对于大多数人来说，它也非常非常令人愉快。

It feels really good because of the chemical relationship between forward acceleration and head tilt and body tilt.

由于向前加速度与头部倾斜和身体倾斜之间的化学关系，感觉真的很好。

Now, speaking of feeling nauseous, some people suffer from vertigo.

现在，说到恶心，有些人会感到眩晕。

Andrew Huberman:

安德鲁·休伯曼：

Some people feel dizzy, some people get lightheaded.

有的人感觉头晕，有的人头晕。

An important question to ask yourself always if you're feeling dizzy or lightheaded is, "Are you dizzy or are you lightheaded?" Now, we're not going to diagnose anything here because there's just no way we can do that.

如果您感到头晕或头晕，要经常问自己的一个重要问题是：“您是否头晕或头晕？”现在，我们不会在这里诊断任何东西，因为我们根本无法做到这一点。

This is essentially me shouting into a tunnel, so we don't know what's going on with each and every one of you, but if ever you feel that your world is spinning, but that you can focus on your thumb, for instance, but the rest of the world is spinning and your thumb is stationary, that's called being dizzy.

这本质上是我对着隧道大喊大叫，所以我们不知道你们每个人都发生了什么事，但如果你觉得你的世界在旋转，但你可以专注于你的拇指，例如，但世界的其他部分在旋转而你的拇指是静止的，这就是所谓的头晕。

Now, if you feel like you're falling or that you feel like you need to get down onto the ground because you feel lightheaded, that's being lightheaded.

现在，如果您感觉自己正在跌倒，或者因为感到头晕而需要趴在地上，那就是头晕。

Andrew Huberman:

安德鲁·休伯曼：

Oftentimes, with language, we don't distinguish between being dizzy and being lightheaded.

通常，在语言中，我们无法区分头晕和头晕。

Now, there are a lot of ways that dizziness and lightheadedness can occur, and I don't even want to begin to guess at the number of different things and ways that it could happen for those of you that suffer from it because it could be any number of them, but oftentimes, if people are lightheaded, yes, it could be low blood sugar; it could also be that you're dehydrated.

现在，头晕和头晕的发生方式有很多种，我什至不想开始猜测对于那些患有头晕和头晕的人来说，头晕和头晕可能会发生多少不同的事情和方式，因为它可能是任意数量的，但通常，如果人们头晕，是的，可能是低血糖;也可能是你脱水了。

It could also be that you are low in electrolytes.

也可能是你的电解质含量低。

We talked about this in a previous episode, but we will talk about it more in a future episode — many people have too little sodium in their system, salt, and that's why they feel lightheaded.

我们在上一集中讨论过这一点，但我们会在以后的一集中更多地讨论它——许多人体内的钠、盐含量太少，这就是他们感到头晕的原因。

I have family members who for years thought they had disrupted blood sugar; they would get shaky, jittery, lightheaded, feel like they were nauseous, et cetera, and simply the addition of a little sea salt to their water remedied the problem entirely.

我的家人多年来一直认为他们扰乱了血糖；他们会变得颤抖、紧张、头晕、感觉恶心等等，只需在水中添加一点海盐就可以完全解决这个问题。

Andrew Huberman:

安德鲁·休伯曼：

I don't think it's going to remedy every issue of lightheadedness out there by any stretch, but just the addition of salt, in this particular case, helped the person, and they are not alone.

我认为这并不能完全解决所有头晕的问题，但在这个特殊情况下，仅仅添加盐就对这个人有所帮助，而且他们并不孤单。

Many people who think that they have low blood sugar actually are lightheaded because of low electrolytes, and because of the way that salt carries water into the system and creates changes in blood volume, et cetera, low sodium can often be a source of lightheadedness, as can low blood sugar and, of course, other things as well.

许多认为自己血糖低的人实际上是因为低电解质而感到头晕，并且由于盐将水带入系统并造成血容量变化等，低钠通常是头晕的原因，低血糖也是如此，当然还有其他原因。

Now, for dizziness or seasickness, we were all taught that you need to pick a point on the horizon and focus on it, but actually, that's not correct.

现在，对于头晕或晕船，我们都被告知你需要在地平线上选择一个点并集中注意力，但实际上，这是不正确的。

It is true that if you are down in the cabin of a boat, or you're on the lower deck, and all you can see are things up-close to you, that getting sloshed around, like so, or the boat going up and down, like so, I think I'm getting a little seasick even as I do this and I describe it — focusing on things close to you can be problematic, and in that case, the advice to go up on deck and get fresh air, and to look off into the horizon; that part is correct, but focusing your eyes on a particular location on the horizon is effectively like trying to move very slowly, as I had you do before, where you're trying to move your head very slowly while fixating on one location.

确实，如果你在船舱里，或者你在下层甲板上，你所能看到的只是离你很近的东西，像这样四处晃动，或者像这样上下晃动的船，我想我有点晕船，即使我这样做并描述它——专注于你附近的东西可能会有问题，在这种情况下，建议到甲板上呼吸新鲜空气，并眺望地平线；这部分是正确的，但是将你的眼睛聚焦在地平线上的特定位置实际上就像尝试非常缓慢地移动，就像我之前对你所做的那样，你在固定在一个位置的同时尝试非常缓慢地移动你的头。

Your eyes and your balance system were designed to move together, so really, what you want to do is allow your visual system to track with your vestibular system.

您的眼睛和平衡系统被设计为一起移动，所以实际上，您想要做的是让您的视觉系统与您的前庭系统进行跟踪。

Andrew Huberman:

安德鲁·休伯曼：

This is why sitting in the back of an Uber or a taxi and being on your phone can make you suddenly feel very nauseous.

这就是为什么坐在优步或出租车的后座上打电话会让你突然感到非常恶心。

Sometimes the cabs, particularly in New York City, they have a lot of occluders.

有时，出租车，特别是在纽约市，有很多遮挡物。

They have a lot of stuff blocking your field of view.

他们有很多东西挡住了你的视野。

There's usually a little portal out, that where you can see out to the front of the front windshield, but there's all this stuff now, televisions in the backseat, and you're watching that television and the cab is moving.

通常会有一个小入口，在那里你可以看到前挡风玻璃的前面，但现在有所有这些东西，后座上有电视，你正在看电视，而出租车正在移动。

You're in linear acceleration, and sometimes you're taking corners, you're breaking, so then your vestibular system has to adjust to that.

你处于线性加速状态，有时你会转弯，你会打破，所以你的前庭系统必须适应这一点。

If you're looking at your phone or a book, or even if you're talking to somebody ...

如果您正在看手机或看书，或者即使您正在与某人交谈......

Andrew Huberman:

安德鲁·休伯曼：

Actually I'm starting to feel a little nauseous just talking about it.

事实上，光是谈论这件事我就开始感到有点恶心了。

I promise I'm not going to finish this episode by vomiting at the end.

我保证我不会在最后以呕吐的方式结束这一集。

At least not here, but what can happen is that you're uncoupling the visual information from your motion, from your vestibular information.

至少在这里不是这样，但可能发生的情况是，你将视觉信息与你的运动、前庭信息分开。

You want those to be coupled.

您希望将它们耦合起来。

This is why a lot of people have to drive.

这就是为什么很多人必须开车。

They can't be in the passenger seat, because when you drive, you also get what's called "proprioceptive feedback."

他们不能坐在乘客座位上，因为当你开车时，你也会得到所谓的“本体感受反馈”。

Andrew Huberman:

安德鲁·休伯曼：

Your body is sending signals also to the vestibular system about where you are in space.

您的身体也会向前庭系统发送有关您在太空中的位置的信号。

When you're the passenger, you're just getting jolted around as the person is driving, and if you're looking at your phone, it's even worse, and if you're looking at the occluder between you and the two front seats, that's even worse.

当你是乘客时，你会因为对方开车而受到颠簸，如果你正在看手机，情况会更糟，如果你正在看你和两个前排座椅之间的遮挡物，情况会更糟。

This is why staring out the front windshield is great, but you don't want to fixate, okay?

这就是为什么凝视前挡风玻璃很棒，但你不想注视，好吗？

Hopefully I spared a few people and hopefully a few cab drivers of having people get sick in their cars or Ubers.

希望我能避免一些人和出租车司机让人们在他们的车或优步上生病。

Let your visual system and your vestibular system work together.

让您的视觉系统和前庭系统协同工作。

If appropriate, get into linear acceleration and you'll improve your sense of balance.

如果合适的话，进入线性加速，你会提高你的平衡感。

Andrew Huberman:

安德鲁·休伯曼：

Once again, we've covered a tremendous amount of information.

我们再次涵盖了大量信息。

Now you know how you hear, how you make sense of the sounds in your environment, how those come into your ears, and how your brain processes them.

现在您知道您如何听到，如何理解环境中的声音，这些声音如何进入您的耳朵，以及您的大脑如何处理它们。

In addition, we talked about things like low-level white noise and even binaural beats, which can be used to enhance certain brain states, certain rhythms within the brain, and even dopamine release in ways that allow you to learn better.

此外，我们还讨论了诸如低水平白噪声甚至双耳节拍之类的东西，它们可以用来增强某些大脑状态、大脑内的某些节律，甚至可以让你更好地学习多巴胺释放。

We talked about the balance system and this incredible relationship between your vestibular apparatus, meaning the portions of your inner ear that are responsible for balance, and your visual system and gravity, and you can use those to enhance your learning as well, as well as just to enhance your sense of balance.

我们讨论了平衡系统以及前庭装置（即负责平衡的内耳部分）与视觉系统和重力之间的这种令人难以置信的关系，您也可以使用它们来增强您的学习，以及增强您的平衡感。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from this podcast, please subscribe on YouTube.

如果您正在学习此播客，请在 YouTube 上订阅。

That really helps us.

这确实对我们有帮助。

In addition, please leave us any comments or feedback or suggestions for future episode content on YouTube in the comment section.

此外，请在评论部分留下对 YouTube 上未来剧集内容的任何评论、反馈或建议。

If you haven't already subscribed on Apple and Spotify, please do that as well, and on Apple, you have the opportunity to leave us up to a five-star review.

如果您还没有订阅 Apple 和 Spotify，也请订阅，在 Apple 上，您有机会给我们留下五星级的评价。

At Apple, you can also leave us comments and feedback.

在 Apple，您还可以给我们留下评论和反馈。

In addition, if you'd like to support the podcast, please check out our sponsors mentioned at the beginning of the episode.

此外，如果您想支持播客，请查看本集开头提到的我们的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

That is absolutely the best way to support us.

这绝对是支持我们的最好方式。

Last but not least, I'd like to thank you for your time and attention, and desire and willingness to learn about vision and balance, and of course, thank you for your interest in science.

最后但并非最不重要的一点是，我要感谢您的时间和关注，以及了解视觉和平衡的愿望和意愿，当然，感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束