The Science of How to Optimize Testosterone & Estrogen

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

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

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring 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。

Andrew Huberman:

安德鲁·休伯曼：

This month on the Huberman Lab podcast, we're talking all about hormones, these incredible chemicals that can impact our mood, our behavior, our feelings of optimism or pessimism.

本月在休伯曼实验室播客中，我们谈论的都是荷尔蒙，这些令人难以置信的化学物质可以影响我们的情绪、我们的行为、我们的乐观或悲观情绪。

The amazing thing about hormones is that hormones impact all those things, but all those things, how we feel, and what we do, and what we think, also can impact our hormones.

荷尔蒙的神奇之处在于，荷尔蒙会影响所有这些事情，但所有这些事情，我们的感受、我们所做的事情以及我们的想法，也会影响我们的荷尔蒙。

Andrew Huberman:

安德鲁·休伯曼：

So it's a really fascinating area of biology that impacts every single one of us every day, both in wakefulness and in sleep, and throughout the lifespan.

因此，这是一个非常令人着迷的生物学领域，每天都会影响我们每个人，无论是在清醒时还是在睡眠中，以及整个生命周期。

Today, we're going to be talking about hormone optimization, and we're mainly going to be focusing on estrogen and testosterone and their derivatives.

今天，我们要讨论的是激素优化，我们主要关注雌激素和睾酮及其衍生物。

Andrew Huberman:

安德鲁·休伯曼：

Last episode of the Huberman Lab podcast, we talked about sexual development.

胡伯曼实验室播客的最后一集，我们讨论了性发育。

That is how the chromosomes, the gonads and hormones impact what we call sexual development, leading all the way up to puberty.

这就是染色体、性腺和激素如何影响我们所说的性发育，一直到青春期。

Today, we're mainly going to talk about processes that happen from puberty onward, although we might talk a little bit about development as well.

今天，我们主要讨论从青春期开始发生的过程，尽管我们也可能会讨论一些关于发育的问题。

Andrew Huberman:

安德鲁·休伯曼：

So today we're going to talk a lot about basic biology, but we're going to weave in a lot of practical tools along the way for how to optimize these incredibly powerful things that we call hormones.

因此，今天我们将讨论很多关于基础生物学的内容，但我们将在此过程中编织许多实用工具，以了解如何优化这些我们称之为激素的极其强大的东西。

Andrew Huberman:

安德鲁·休伯曼：

Before we dive into our discussion about hormone optimization, I want to raise what I think is a very important point that at least I hadn't heard of until recently, which is the concept of salutogenesis.

在我们深入讨论激素优化之前，我想提出一个我认为非常重要的观点，至少直到最近我才听说过，这就是“salutogenesis”的概念。

Many of us are familiar with the concept of pathogenesis, the idea that there are all these scary diseases like dementia and heart disease and stroke, and all these things that await us if we don't take good care of ourselves.

我们中的许多人都熟悉发病机制的概念，即痴呆症、心脏病和中风等可怕的疾病，以及如果我们不照顾好自己，所有这些疾病都在等待着我们。

And that might await us even if we do.

即使我们这样做了，那也可能等待着我们。

Andrew Huberman:

安德鲁·休伯曼：

That's the pathogenic model.

这就是致病模型。

Salutogenesis is something I learned about from one of my Stanford Medicine colleagues, which is a different orientation toward health and wellbeing, where you're taking on particular behaviors, you're taking on a particular stance towards nutrition and exercise supplementation, et cetera, in order to promote wellbeing above where you would be if you were not doing those behaviors.

Salutogenesis 是我从斯坦福大学医学院的一位同事那里了解到的，这是一种对健康和福祉的不同取向，你采取特定的行为，对营养和运动补充等采取特定的立场，以促进福祉高于你不做这些行为时的福祉。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you think about these two things, salutogenesis and the pathogenic model are really two sides of the same coin.

现在，如果你考虑这两件事，salutogenesis 和致病模型实际上是同一枚硬币的两个方面。

But I'll just give an example of how this might affect you in a real way.

但我只是举一个例子来说明这可能如何真正影响你。

If you like exercise because it feels good, great.

如果你因为感觉良好而喜欢锻炼，那就太好了。

But many people exercise or eat well for that matter in order to avoid heart disease or to avoid dementia, to avoid negative changes in body composition.

但许多人为此进行锻炼或饮食良好，以避免心脏病或痴呆症，避免身体成分发生负面变化。

And while that's powerful and certainly is the case that exercise will help you move away from all those things, the salutogenesis model differs in that it involves a mindset and an orientation towards doing those things in order to feel good, in order to enhance your level of energy, in order to improve endocrine function and metabolic function.

虽然这很有效，而且锻炼确实会帮助你摆脱所有这些事情，但咸味发生模型的不同之处在于，它涉及一种心态和做这些事情的方向，以便感觉良好，以提高你的能量水平，以改善内分泌功能和代谢功能。

Andrew Huberman:

安德鲁·休伯曼：

So it's really part of the pathogenic model, and yet salutogenesis is really more of a mindset toward why you would do these particular behaviors.

所以它确实是致病模型的一部分，但致意实际上更多的是一种关于为什么你会做出这些特定行为的心态。

And really the most powerful mindset is going to be one where you are thinking about the pathogenic model, doing things so that you don't end up sick, et cetera, and to move away from sickness, as well as the salutogenic model where you're doing things in order to move towards health and wellbeing.

实际上，最强大的心态将是一种你正在思考致病模型，做一些事情以使你最终不会生病等等，并远离疾病的心态，以及有益健康模型，你正在做一些事情以走向健康和福祉。

Andrew Huberman:

安德鲁·休伯曼：

We think of health and wellness nowadays, or the wellness community, or wellness practices, and in many ways, that is the essence of the salutogenic model.

我们现在想到的是健康和养生，或者是健康社区，或者是健康实践，从很多方面来说，这就是有益健康模式的本质。

But I found it very interesting to know that within the field of allopathic medicine, these two models exist, but we don't hear about the salutogenic model quite as often.

但我发现很有趣的是，在对抗疗法医学领域中，存在这两种模型，但我们不经常听说有益模型。

So it's just something to keep in mind, especially because of some of the mindset effects that were discussed in previous episodes.

所以这只是需要记住的事情，特别是因为前几集讨论过的一些心态影响。

Andrew Huberman:

安德鲁·休伯曼：

I'm not going to go into these in detail again right now, but if you might recall from the episode on food and mood, we talked about some of these incredible studies that were done by Alia Crum's group at Stanford and others showing that if you tell people that the behavior that they're about to do, in this case it was people cleaning up hotel rooms because that was their job, if you tell them that it's good for them, then you see much greater positive health effects than if they aren't aware of that information, that it's good for them.

我现在不会再详细讨论这些，但如果你还记得关于食物和情绪的那一集，我们谈到了斯坦福大学阿莉亚·克拉姆小组和其他人所做的一些令人难以置信的研究，这些研究表明，如果你告诉人们他们将要做的行为，在这种情况下，人们会清理酒店房间，因为那是他们的工作，如果你告诉他们这对他们有好处，那么你会看到比他们不知道这些信息更大的积极健康影响，这对他们有好处。

Andrew Huberman:

安德鲁·休伯曼：

So we should really be thinking about not just moving away from disease and negative things, but also why certain things are good for us, because it's well established now from really good scientific studies that keeping in mind the positive effects of things can really have an outsized effect on wellbeing right down to the level of our physiology.

因此，我们真正应该思考的不仅是远离疾病和消极的事物，还应该思考为什么某些事物对我们有益，因为现在从真正好的科学研究中已经证实，牢记事物的积极影响确实可以对我们的生理水平的健康产生巨大影响。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about hormone optimization.

那么我们来谈谈激素优化。

Today, we're going to talk about hormone optimization in reference to estrogen and testosterone and their derivatives.

今天，我们将讨论雌激素和睾酮及其衍生物的激素优化。

Now, estrogen and testosterone and their derivatives are what we call sex steroids.

现在，雌激素和睾酮及其衍生物就是我们所说的性类固醇。

Now, the sex steroids immediately call to mind sex, for obvious reasons, and steroids, meaning anabolic steroids.

现在，出于明显的原因，性类固​​醇立即让人想起性，以及类固醇，意思是合成代谢类固醇。

Andrew Huberman:

安德鲁·休伯曼：

But I just want to emphasize that estrogen and testosterone are present in everybody.

但我只是想强调，每个人体内都存在雌激素和睾酮。

It's their ratios that determine their effects.

它们的比例决定了它们的效果。

So today we're going to talk about how you can optimize their ratios depending on your particular life goals, because the ratio of estrogen and testosterone in every individual has profound influence on feelings of wellbeing, feelings of optimism, feelings of anxiety, or lack of anxiety, on reproduction, on sexual behavior, independent of reproduction.

因此，今天我们将讨论如何根据您的特定生活目标优化它们的比例，因为每个人体内雌激素和睾酮的比例对幸福感、乐观感、焦虑感或缺乏焦虑感、生殖、性行为都有深远的影响，与生殖无关。

Andrew Huberman:

安德鲁·休伯曼：

They are profoundly powerful molecules, and we all make these molecules to some degree or another, but there are also important behavioral tools, supplementation tools, as well as prescription drugs that can impact the ratios of testosterone and estrogen in really powerful ways.

它们是非常强大的分子，我们都在某种程度上制造这些分子，但也有重要的行为工具、补充工具以及处方药可以以真正强大的方式影响睾酮和雌激素的比例。

So we're going to cover all of that.

所以我们将涵盖所有这些。

Andrew Huberman:

安德鲁·休伯曼：

I want to emphasize that when you hear sex steroids or steroid hormones, most people think about anabolic steroids.

我想强调的是，当您听到性类固醇或类固醇激素时，大多数人都会想到合成代谢类固醇。

And of course, anabolic steroids are derivatives of testosterone or testosterone itself, and they are heavily used and abused in the sports community as well as outside the sports community.

当然，合成代谢类固醇是睾酮或睾酮本身的衍生物，它们在体育界以及体育界之外被大量使用和滥用。

But there, of course, are many steroids that are not anabolic steroids that are also abused in sports.

当然，有许多非合成代谢类固醇的类固醇也在运动中被滥用。

Andrew Huberman:

安德鲁·休伯曼：

Today, we're not talking about drugs in sports, but I think that it carries such a heavy weight when people hear the word steroids, they think about anabolic steroids.

今天，我们不是在谈论运动中的药物，但我认为当人们听到类固醇这个词时，它的分量如此之重，他们会想到合成代谢类固醇。

So while today's discussion will certainly be relevant to physical performance, in fact, we're going to talk about how specific types of exercise, particular patterns of cold exposure, as well as particular patterns, believe it or not, of breathing, can impact sex steroid hormones, both estrogen and testosterone.

因此，虽然今天的讨论肯定与身体表现有关，但事实上，我们将讨论特定类型的运动、特定的寒冷暴露模式以及特定的呼吸模式（无论您相信与否）如何影响性类固醇激素（雌激素和睾酮）。

Andrew Huberman:

安德鲁·休伯曼：

The discussion isn't really geared towards performance enhancement in sport, although we will do an entire episode, perhaps even an entire month, related to performance enhancement in physical enterprises.

尽管我们将做一整集，甚至整个月，与体育企业的绩效提高相关，但讨论并不是真正针对体育绩效提高。

So one of the first things to understand if you want to optimize your hormones is where they come from.

因此，如果您想优化荷尔蒙，首先要了解的事情之一就是它们的来源。

There are a lot of different glands in the body that produce hormones.

体内有许多不同的腺体可以产生激素。

There's the pineal gland.

那里有松果体。

Some hormones are made in the hypothalamus.

有些激素是在下丘脑中产生的。

Hormones are made by the gonads, the ovaries or the testes.

激素由性腺、卵巢或睾丸产生。

Andrew Huberman:

安德鲁·休伯曼：

You've got the thyroid gland.

你有甲状腺。

There are a bunch of different glands that make these different hormones, but when we're talking about the sex steroid hormones, estrogen and testosterone, the major sources are ovaries for estrogen and the testes for testosterone, although the adrenals can also make testosterone.

有许多不同的腺体可以产生这些不同的激素，但是当我们谈论性类固醇激素、雌激素和睾酮时，雌激素的主要来源是卵巢，睾酮的主要来源是睾丸，尽管肾上腺也可以产生睾酮。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are also some enzymes.

现在，还有一些酶。

Enzymes are things that can change chemical composition.

酶是可以改变化学成分的物质。

And the enzymes that we're going to talk about today are the aromatases, mainly.

而我们今天要讲的酶主要是芳香酶。

The aromatases convert testosterone into estrogen.

芳香酶将睾酮转化为雌激素。

So in a male, for instance, that has very high testosterone, some of that is going to be converted into estrogen by aromatase, and aromatase is made by body fat.

例如，对于男性来说，睾酮水平非常高，其中一些会被芳香酶转化为雌激素，而芳香酶是由体内脂肪产生的。

It's also made in the testes themselves.

它也是由睾丸本身产生的。

A lot of people don't realize this, but the testes actually have the capacity to manufacture estrogen and aromatase, albeit at low levels.

很多人没有意识到这一点，但睾丸实际上有能力制造雌激素和芳香酶，尽管水平较低。

Andrew Huberman:

安德鲁·休伯曼：

But this turns out to be important for optimizing hormone levels in males at later points, and we'll discuss that.

但事实证明，这对于稍后优化男性激素水平很重要，我们将对此进行讨论。

It's important to note that there's a huge range in terms of the levels of hormones, testosterone and estrogen, between individuals.

值得注意的是，个体之间的激素、睾酮和雌激素水平存在巨大差异。

It actually occurs within individuals across the lifespan.

它实际上发生在个体的整个生命周期中。

I'm not going to throw out specific numbers of X picograms per deciliter, et cetera, today because that's going to vary a lot.

今天我不会抛出每分升 X 皮克的具体数量，等等，因为这会有很大差异。

It's going to depend on whether or not you're measuring in picograms or nanograms and that sort of thing.

这将取决于您是否以皮克或纳克等单位进行测量。

Andrew Huberman:

安德鲁·休伯曼：

If you want to examine your hormones, you should do that in conjunction with a medical doctor.

如果您想检查荷尔蒙，您应该与医生一起检查。

Ideally, an endocrinologist can help you sort out that information.

理想情况下，内分泌科医生可以帮助您整理这些信息。

But the important thing to know is that prepubescent females make very little estrogen.

但重要的是要知道，青春期前的女性产生的雌激素很少。

And when we talk about estrogen, we mainly talk about estradiol, which is the most active form of estrogen in both males and females.

当我们谈论雌激素时，我们主要谈论雌二醇，它是男性和女性中最活跃的雌激素形式。

Andrew Huberman:

安德鲁·休伯曼：

So prepubescent females, very low levels of estrogen.

所以青春期前的女性，雌激素水平很低。

During puberty, levels of estrogen, aka estradiol, basically skyrocket.

在青春期，雌激素（又名雌二醇）的水平基本上会飙升。

And then across the lifespan, estrogen is going to vary depending on the stage of the menstrual cycle.

在整个生命周期中，雌激素会根据月经周期的阶段而变化。

But as one heads into menopause, which typically takes place nowadays somewhere between age 45 and 60, levels of estrogen are going to drop.

但当一个人进入更年期（现在通常发生在 45 岁至 60 岁之间）时，雌激素水平将会下降。

And then postmenopause levels of estrogen are very low.

然后绝经后雌激素水平非常低。

Andrew Huberman:

安德鲁·休伯曼：

As well, testosterone will fluctuate across the lifespan.

此外，睾丸激素在整个生命周期中都会波动。

Testosterone is going to be relatively low, prepuberty in males.

男性青春期前的睾酮水平相对较低。

During puberty, it's going to skyrocket.

到了青春期，这个数字会猛增。

And then the current numbers are that it drops off at about a rate of 1% per year.

目前的数字是，它以每年 1% 左右的速度下降。

Andrew Huberman:

安德鲁·休伯曼：

Although, we're going to talk about some data that show that there's actually tremendous variation testosterone levels.

尽管如此，我们将讨论一些数据，这些数据表明睾酮水平实际上存在巨大的变化。

There's actually a lot of examples of men in their 90s, their 90s, who still have testosterone levels that mimic pubertal levels, which is remarkable and speaks to the huge variation in testosterone levels across individuals.

实际上有很多90多岁的男性的例子，他们的睾酮水平仍然模仿青春期的水平，这是值得注意的，并且说明了个体之间睾酮水平的巨大差异。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about other sources of these hormones and then it will make clear what avenues you might want to take in order to optimize these hormones.

因此，让我们谈谈这些激素的其他来源，然后它会明确您可能想要采取哪些途径来优化这些激素。

The other glands and tissues in the body that make these hormones, testosterone and estrogen, as I mentioned briefly, are the adrenals.

正如我简要提到的，体内产生这些激素、睾酮和雌激素的其他腺体和组织是肾上腺。

So the adrenals ride atop the kidneys, and the release of these steroid hormones from the adrenals, in particular testosterone and some of its related derivatives, are mainly activated by competition.

因此，肾上腺位于肾脏之上，肾上腺释放的类固醇激素，特别是睾酮及其一些相关衍生物，主要是通过竞争激活的。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about competition because it turns out that competition is a powerful influence on the sex steroid hormones and the sex steroid hormones powerfully influence competition.

所以让我们来谈谈竞争，因为事实证明，竞争对性类固醇激素有很大的影响，而性类固醇激素也对竞争有很大的影响。

So most people don't realize this, but most males of a given mammalian species never get to reproduce.

所以大多数人没有意识到这一点，但特定哺乳动物物种的大多数雄性永远无法繁殖。

In fact, they never even get to have sex at all.

事实上，他们甚至从未发生过性行为。

And we don't often think about that, but testosterone plays a powerful role in determining which members of a given species will get to reproduce, which ones of that species will actually get access to females.

我们并不经常考虑这一点，但睾丸激素在决定特定物种的哪些成员将能够繁殖、该物种中的哪些成员实际上能够接触雌性方面发挥着强大的作用。

Andrew Huberman:

安德鲁·休伯曼：

So here, I'm not talking about humans specifically, but it's well-known in species like elephant seals, in species like antler animals and rams, for instance, that the higher levels of testosterone correlate with access to females.

所以在这里，我并不是专门谈论人类，但众所周知，在象海豹、鹿角动物和公羊等物种中，睾酮水平较高与接近雌性有关。

Now, one interpretation of this is that the females are detecting which males have high testosterone and selecting them.

现在，对此的一种解释是，雌性正在检测哪些雄性具有高睾酮水平并选择它们。

They're more receptive to them.

他们更容易接受他们。

We're going to talk about receptivity for mating in a moment.

我们稍后将讨论交配的接受能力。

Andrew Huberman:

安德鲁·休伯曼：

But it's actually more so that the males that have higher testosterone forage further and will fight harder for the females.

但实际上，睾酮水平较高的雄性会更进一步地觅食，并且会更加努力地争夺雌性。

And this is really interesting because there's very good evidence now that testosterone can reduce anxiety, promote novelty seeking and promote competitive interactions.

这真的很有趣，因为现在有很好的证据表明睾酮可以减少焦虑，促进寻求新奇事物并促进竞争性互动。

So before you leap too far with this in your mind and think about all these human behaviors, just stay with me, because there's a little bit of biology here that makes it all make sense and it turns out to be pretty simple.

所以，在你对这个想法太过深入并思考所有这些人类行为之前，请先听我说，因为这里有一点生物学知识可以让这一切变得有意义，而且事实证明它非常简单。

Andrew Huberman:

安德鲁·休伯曼：

We have a brain region called the amygdala.

我们有一个称为杏仁核的大脑区域。

In Latin, that just means almond.

在拉丁语中，这只是杏仁的意思。

But the amygdala is most famous for its role in fear.

但杏仁核以其在恐惧中的作用而闻名。

We hear a lot about fear and the amygdala.

我们听到很多关于恐惧和杏仁核的话题。

But the amygdala is really involved in threat detection.

但杏仁核确实参与了威胁检测。

It sets our thresholds for anxiety and what we consider scary or too much.

它设定了我们焦虑的阈值以及我们认为可怕或太多的事情。

Andrew Huberman:

安德鲁·休伯曼：

Testosterone, secreted from the gonads and elsewhere in the body, binds to the amygdala and changes the threshold for stress.

睾丸激素从性腺和身体其他部位分泌，与杏仁核结合并改变压力阈值。

So I've said before on previous versions of this podcast and on other podcasts that testosterone has this incredible effect of making effort feel good.

所以我之前在这个播客的以前版本和其他播客中说过，睾酮具有令人难以置信的效果，可以让努力感觉良好。

But what I was really referring to is the fact that testosterone lowers stress and anxiety, in particular in males of a given species.

但我真正指的是睾丸激素可以降低压力和焦虑，特别是对于特定物种的雄性。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is important because we often think of testosterone as creating whatever masculinization or virilization, or all these terms are thrown around, but what's it really doing when it comes to mate choice and competition?

现在，这很重要，因为我们经常认为睾酮会产生男性化或男性化，或者所有这些术语都被扔掉，但是当涉及到配偶选择和竞争时，它真正起什么作用呢？

What it's doing is it's reducing the threshold for anxiety.

它的作用是降低焦虑的阈值。

And in doing so, it selects individuals of a given species to push further, being willing to suffer more, although it also reduces pain, so maybe they also suffer less, in pursuit of reproduction in females.

在这样做的过程中，它选择了特定物种的个体来进一步推动，愿意承受更多的痛苦，尽管它也减少了疼痛，所以也许它们也能减少痛苦，以追求雌性的繁殖。

Andrew Huberman:

安德鲁·休伯曼：

Now, it's well-known in humans that both males and females who have elevated levels of testosterone will engage in more novelty seeking.

现在，众所周知，人类睾丸激素水平升高的男性和女性都会更加追求新奇事物。

And I do want to point out that even individuals without testes have testosterone and peaks in testosterone have similar effects, regardless of whether or not someone has ovaries or testes.

我确实想指出，即使没有睾丸的人也有睾酮，并且睾酮的峰值也有类似的效果，无论某人是否有卵巢或睾丸。

Andrew Huberman:

安德鲁·休伯曼：

Testosterone increases generally lead to more foraging, more novelty seeking, increases in libido and increases in desire to mate.

睾丸激素的增加通常会导致更多的觅食、更多的猎奇、性欲的增加和交配欲望的增加。

So it is the case that increases in testosterone promote competitive and foraging-type behaviors.

因此，睾丸激素的增加会促进竞争和觅食行为。

In humans and in nonhuman mammals.

在人类和非人类哺乳动物中。

But it's also true that competition itself can increase androgen such as testosterone.

但竞争本身确实会增加睾酮等雄激素。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to repeat that.

我要重复一遍。

Competitive environments themselves can increase testosterone.

竞争环境本身可以增加睾丸激素。

Now, some people have come to the conclusion that if you win, your testosterone goes up and if you lose, your testosterone goes down.

现在，有些人得出这样的结论：如果你赢了，你的睾酮激素就会上升，如果你输了，你的睾酮激素就会下降。

And to some extent that's true, but that's not a direct effect on the gonads.

在某种程度上这是正确的，但这并不是对性腺的直接影响。

That's actually mediated by the neuromodulator dopamine.

这实际上是由神经调节剂多巴胺介导的。

We talked about dopamine in the episode on motivation and drive.

我们在关于动机和动力的剧集中讨论了多巴胺。

And dopamine and testosterone have a remarkable interplay in the body.

多巴胺和睾酮在体内具有显着的相互作用。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine is actually released in the brain in ways that has the pituitary, this gland that sits over the roof of your mouth, release certain hormones that then go on to promote the release of more testosterone.

多巴胺实际上是通过垂体（位于口腔顶部的腺体）在大脑中释放的，释放某些激素，然后继续促进更多睾丸激素的释放。

And indeed winning promotes more dopamine and later more testosterone.

事实上，获胜会促进更多的多巴胺，然后促进更多的睾丸激素。

However, in the short term, just competing increases testosterone, independent of whether or not you win or lose.

然而，从短期来看，无论输赢，只要竞争就会增加睾丸激素。

Andrew Huberman:

安德鲁·休伯曼：

So the short version of this is that competition increases testosterone.

简而言之，竞争会增加睾丸激素。

And this may be an ancient mechanism whereby the androgens such as testosterone are feeding back to encourage more competitive-type behaviors because every species, whether or not you're talking about reproduction or other resource allocation, is involved in competition.

这可能是一种古老的机制，睾酮等雄激素会反馈以鼓励更具竞争性的行为，因为每个物种，无论您是否在谈论繁殖或其他资源分配，都参与竞争。

Andrew Huberman:

安德鲁·休伯曼：

Not every individual of a species gets access to the same number of mates or the same quality of mates.

并非一个物种的每个个体都能获得相同数量的配偶或相同质量的配偶。

And this is true in both directions for males and females and everything in between.

对于男性和女性以及介于两者之间的一切来说都是如此。

So I just want to emphasize once more, in case I went through it too quickly, that increases in testosterone in females are also going to lead to increase in reproductive behavior or seeking out reproductive behavior.

所以我想再次强调，以防我过早地经历过，女性睾酮的增加也会导致生殖行为的增加或寻求生殖行为。

Andrew Huberman:

安德鲁·休伯曼：

They increase libido.

他们增加性欲。

In fact, there's a particular phase of the menstrual cycle where testosterone peaks just before ovulation that on average leads female humans to seek out sex more than they would otherwise during their cycle.

事实上，在月经周期的一个特定阶段，睾丸激素在排卵前达到峰值，平均而言，这会导致女性比在月经周期中更多地寻求性行为。

And this is all by self-report, but this is also while measuring things like testosterone, estrogen ratios and so forth.

这都是通过自我报告得出的，但这也是在测量睾酮、雌激素比率等指标时得出的。

Andrew Huberman:

安德鲁·休伯曼：

So it's really interesting that a single molecule, regardless of chromosomal or gonadal background, is increasing seeking of mates across individuals, increasing desire to compete, or willingness to compete, and lowering the threshold for stress and anxiety.

因此，非常有趣的是，无论染色体或性腺背景如何，单个分子都会增加个体对配偶的寻找，增加竞争的欲望或竞争的意愿，并降低压力和焦虑的阈值。

It's important to point out that while increases in testosterone promote seeking of mates and reproduction in both males and females, in females, it's actually increases in estrogen that promote receptivity to mating.

需要指出的是，虽然睾丸激素的增加会促进雄性和雌性的寻找配偶和繁殖，但对于雌性来说，实际上是雌激素的增加促进了交配的接受度。

Andrew Huberman:

安德鲁·休伯曼：

So testosterone is driving the seeking of sex, and estrogen is promoting the actual act of sex from female so-called receptivity, consensual receptivity.

因此，睾丸激素正在推动对性的追求，而雌激素正在促进女性所谓的接受性、双方同意的接受性的实际性行为。

In males, it's interesting to point out that testosterone is promoting seeking of sex, but it's also estrogen in males that's important for libido.

有趣的是，睾丸激素会促进男性对性的追求，但男性的雌激素对性欲也很重要。

If estrogen levels are brought too low, then men will completely lose their libido.

如果雌激素水平太低，那么男性将完全失去性欲。

Andrew Huberman:

安德鲁·休伯曼：

This is often not discussed or overlooked in the discussion about testosterone therapy and performance enhancing drugs.

在有关睾酮治疗和性能增强药物的讨论中，这一点通常没有被讨论或忽视。

People think that hyperandrogenized individuals, meaning people that have very high levels of androgen, will have very high levels of libido, and they will, provided estrogen is available in sufficient ratios to match that testosterone.

人们认为雄激素过多的人，即雄激素水平非常高的人，将会有非常高的性欲水平，只要雌激素的比例足以与睾酮相匹配，他们就会有很高的性欲。

Andrew Huberman:

安德鲁·休伯曼：

So it's not simply the case that high levels of testosterone produce a lot of sex and mating behavior and low levels of estrogen are good across the board; you actually need both in both males and females.

因此，这不仅仅是高水平的睾酮会产生大量的性行为和交配行为，而低水平的雌激素则全面有利；事实上，男性和女性都需要。

It's just that in females, the testosterone levels are always going to be lower than the estrogen levels.

只是女性的睾酮水平总是低于雌激素水平。

And in males, the estrogen levels are always going to be lower than testosterone levels.

在男性中，雌激素水平总是低于睾酮水平。

Andrew Huberman:

安德鲁·休伯曼：

So testosterone promotes sex-seeking behavior.

因此，睾酮会促进性行为的发生。

And the real question then is does sex itself promote testosterone?

那么真正的问题是性本身会促进睾丸激素吗？

And the answer is somewhat complicated, but the short version is yes.

答案有些复杂，但简短的版本是肯定的。

And as you recall, sex has multiple stages.

正如您所记得的，性有多个阶段。

So there's the physical act of sex, there's the seeking of sex and then there's orgasm and ejaculation.

因此，有身体上的性行为，有对性的追求，然后有性高潮和射精。

Andrew Huberman:

安德鲁·休伯曼：

Now, it's important to distinguish between these because whether or not sex itself increases testosterone depends on whether or not the male ejaculates.

现在，区分这些很重要，因为性本身是否会增加睾丸激素取决于男性是否射精。

And this is very important to understand because on a previous episode, I mentioned how dopamine increases with sexual activity.

理解这一点非常重要，因为在上一集中，我提到多巴胺如何随着性活动而增加。

Remember, dopamine and testosterone tend to increase linearly with one another.

请记住，多巴胺和睾酮往往会相互线性增加。

But then after ejaculation, there's a release of prolactin, and prolactin actually sets the refractory period in males during which he can't have sex again.

但射精后，催乳素会释放，催乳素实际上为男性设定了不应期，在此期间他无法再次发生性行为。

Andrew Huberman:

安德鲁·休伯曼：

And the duration of the refractory period will vary tremendously depending on how much and how long that prolactin release occurs.

不应期的持续时间将根据催乳素释放的数量和时间而有很大差异。

I also described in a previous episode how some people take vitamin B6.

我还在上一集中描述了一些人如何服用维生素 B6。

I'm not suggesting anyone do this, but take vitamin B6, in order to reduce prolactin levels and thereby reduce the duration of the refractory period.

我并不是建议任何人这样做，而是服用维生素 B6，以降低催乳素水平，从而缩短不应期的持续时间。

Andrew Huberman:

安德鲁·休伯曼：

But getting at this question about testosterone and sexual behavior, it's important to distinguish between these different phases of reproduction or reproductive behaviors.

但是，在回答有关睾丸激素和性行为的问题时，区分生殖或生殖行为的这些不同阶段非常重要。

So there are studies showing that sexual behavior itself can increase testosterone.

所以有研究表明，性行为本身可以增加睾酮水平。

There was a study published in 2011 from Escasa, et al.

Escasa 等人于 2011 年发表了一项研究。

E-S-C-A-S-A.

E-S-C-A-S-A。

This is the stuff of textbooks.

这是教科书上的内容。

This is on PubMed.

这是 PubMed 上的。

These are quality studies showing that men who observe sex, so I guess this would be observing pornography, will have slight increases in testosterone during the observation.

这些高质量的研究表明，观察性行为的男性，所以我猜这可能是观察色情内容，在观察过程中睾酮水平会略有增加。

Andrew Huberman:

安德鲁·休伯曼：

These people actually were willing to have blood draws taken while watching pornography.

这些人竟然愿意边看色情片边抽血。

They had increases in testosterone that were very modest of about 10%.

他们的睾酮水平略有增加，大约为 10%。

Whereas when people participated in sex, they actually did this study, where people had blood draws and they had real sex with their partners and they had 70% increases in testosterone.

然而，当人们参与性行为时，他们实际上做了这项研究，人们进行抽血，并与伴侣进行真正的性行为，他们的睾酮水平增加了 70%。

So there are increases in testosterone that are quite significant during the physical act of sex and far less so during observing sex.

因此，睾丸激素的增加在性行为期间非常显着，而在观察性行为期间则要少得多。

Andrew Huberman:

安德鲁·休伯曼：

Now, the question that I often get, in fact is one of the questions I get most often in the comments on YouTube, I don't know why that is, is whether or not ejaculation adjusts testosterone levels.

现在，我经常收到的问题实际上是我在 YouTube 评论中最常收到的问题之一，我不知道为什么，射精是否会调节睾丸激素水平。

It turns out there are two studies that I could find that were quality studies on PubMed that address this, that sex and ejaculation itself does not reduce testosterone levels.

事实证明，我可以找到两项研究，它们是 PubMed 上的高质量研究，解决了这个问题，即性和射精本身不会降低睾酮水平。

Although it will increase prolactin levels for the reasons I described a moment ago.

尽管由于我刚才描述的原因，它会增加催乳素水平。

However, abstinence or sex without ejaculation for a week or more will increase testosterone levels up to 400%.

然而，禁欲或一周或更长时间不射精的性行为会使睾酮水平增加高达 400%。

Andrew Huberman:

安德鲁·休伯曼：

So the answer is actually complicated.

所以答案其实很复杂。

It's not straightforward.

这并不简单。

What it means is that sex itself increases testosterone.

这意味着性行为本身会增加睾丸激素。

However, abstinence also increases testosterone even further.

然而，禁欲也会进一步增加睾酮水平。

So it's a nuanced answer.

所以这是一个微妙的答案。

And I hope this is satisfactory, no pun intended, to those of you that have been asking me what is the relationship between sex and ejaculation, and testosterone, and dopamine.

对于那些一直问我性与射精、睾丸激素和多巴胺之间的关系的人来说，我希望这是令人满意的，没有双关语的意思。

It is nuanced and you have to understand that nuance if you want to understand how certain behaviors impact hormones and how hormones impact those behaviors.

它是微妙的，如果你想了解某些行为如何影响激素以及激素如何影响这些行为，你就必须理解这种细微差别。

Andrew Huberman:

安德鲁·休伯曼：

As I mentioned before, in females, testosterone also primes the motivation to seek out sex.

正如我之前提到的，对于女性来说，睾丸激素也会激发寻求性的动力。

And sex itself also increases testosterone, but it also increases prolactin.

性本身也会增加睾丸激素，但也会增加催乳素。

So in both men and women, sex increases prolactin postsex.

因此，无论男性还是女性，性行为都会增加性交后的催乳素。

It's just the way that the system works.

这就是系统的工作方式。

It's that testosterone and dopamine increase in the seeking out and the behavior of sex.

睾丸激素和多巴胺会增加性欲和性行为。

And then after sex, prolactin levels go up.

性交后，催乳素水平会上升。

There's kind of acquiescence.

有一种默许的感觉。

The whole nervous system is promoted towards calm.

促进整个神经系统走向平静。

And this may actually have something to do with pair bonding and the encouragement of individuals to spend more time together to exchange different smells and hormones and maybe even pheromones.

这实际上可能与配对关系以及鼓励个体花更多时间在一起交换不同的气味和激素甚至信息素有关。

And we're going to talk about pheromones in a moment.

我们稍后将讨论信息素。

Andrew Huberman:

安德鲁·休伯曼：

A few years ago, there was a lot of excitement about the hormone DHEA, which is mainly made by the adrenals.

几年前，人们对主要由肾上腺产生的 DHEA 激素感到非常兴奋。

DHEA has been promoted as a catchall for increasing testosterone and estrogen in males and females.

DHEA 被宣传为增加男性和女性睾酮和雌激素的总称。

And indeed, DHEA will increase both testosterone and estrogen.

事实上，DHEA 会增加睾酮和雌激素。

This is something to be mindful of if you're thinking about taking DHEA or you're taking DHEA already.

如果您正在考虑服用 DHEA 或已经服用 DHEA，请注意这一点。

DHEA will increase both testosterone and estrogen, and the extent to which it increases one or the other will depend on whether or not you're starting off with more estrogen than testosterone or whether or not you're starting off with more testosterone than estrogen, and whether not you have a lot of aromatase.

DHEA 会增加睾酮和雌激素，其增加其中之一的程度取决于您开始时的雌激素是否多于睾酮，或者您开始​​时的睾酮是否多于雌激素，以及您是否有大量芳香酶。

Andrew Huberman:

安德鲁·休伯曼：

So for individuals that have a lot of aromatase being made by the testes or by body fat, if you take DHEA, there's a good chance that a fair portion of that is going to be shuttled towards estrogen production and not towards testosterone production.

因此，对于睾丸或体内脂肪产生大量芳香酶的人来说，如果您服用 DHEA，那么很有可能其中相当一部分将用于产生雌激素，而不是用于产生睾酮。

Whereas in individuals that have low levels of testosterone to begin with, high levels of estrogen, there's a good chance that the DHEA is going to promote mainly estrogen production.

而对于原本睾酮水平较低、雌激素水平较高的个体来说，DHEA 很有可能主要促进雌激素的产生。

At least that's what I could find from the research studies that I examined.

至少这是我从我检查的研究中可以发现的。

Andrew Huberman:

安德鲁·休伯曼：

So the way to think about DHEA, it's a kind of global promoter of the sex steroid hormones, and its specific effects are going to bend a little bit on where you started and whether or not you have ovaries or testes.

因此，我们可以这样理解 DHEA，它是性类固醇激素的一种全局促进剂，其具体作用会根据您的起始位置以及您是否有卵巢或睾丸而有所不同。

So just as there are behaviors that can increase testosterone, there are behaviors that can decrease testosterone.

因此，正如有些行为可以增加睾丸激素一样，有些行为可以减少睾丸激素。

Andrew Huberman:

安德鲁·休伯曼：

And one of the most well-characterized ones in humans is becoming apparent.

人类最明显的特征之一正在变得显而易见。

So expecting fathers have an almost 50% decrease in testosterone levels, both free and bound testosterone.

因此，准爸爸的睾酮水平（包括游离睾酮和结合睾酮）会下降近 50%。

As well, their cortisol levels, a stress hormone, dropped by almost threefold, which is incredible.

此外，他们的皮质醇水平（一种压力荷尔蒙）下降了近三倍，这令人难以置信。

And their estradiol levels double.

他们的雌二醇水平加倍。

So their estrogen levels double.

所以她们的雌激素水平加倍。

Andrew Huberman:

安德鲁·休伯曼：

So expecting fathers, many people have known, put on additional body weight.

许多人都知道，怀孕期间的父亲体重会增加。

Everyone always thought that it's because they're eating in parallel with their pregnant wife.

大家一直以为这是因为他们和怀孕的妻子同时吃饭。

But it turns out that these effects of reduced testosterone, increased estradiol and reduced cortisol can all be explained by an increase in prolactin.

但事实证明，睾丸激素减少、雌二醇增加和皮质醇减少的这些影响都可以用催乳素的增加来解释。

So not just in humans, but in other species as well.

不仅是人类，其他物种也是如此。

Andrew Huberman:

安德鲁·休伯曼：

When the male and female of that species are expecting young, they lay down more body fat.

当该物种的雄性和雌性怀孕时，它们会释放更多的身体脂肪。

The assumption is that this is to prepare for long nights of no sleep, which occurs in many species, not just in humans.

我们的假设是，这是为了为漫长的失眠做好准备，这种情况发生在许多物种中，而不仅仅是人类。

So it's really interesting that this hormone prolactin can start suppressing whole categories of sex steroid hormones and can start increasing whole categories of other ones.

因此，非常有趣的是，这种激素催乳素可以开始抑制整个类别的性类固醇激素，并可以开始增加整个类别的其他激素。

Andrew Huberman:

安德鲁·休伯曼：

So we hear about the dad bod.

所以我们听说了“爸爸身材”。

There are a lot of explanations for the dad bod that extend well beyond this podcast episode, but it is a well-known phenomenon that testosterone is going to drop, prolactin is going to increase, estradiol is going to increase in males and females that are expecting children.

对于“爸爸身材”有很多解释，远远超出了本播客节目的范围，但众所周知的现象是，在怀孕的男性和女性中，睾酮会下降，催乳素会增加，雌二醇会增加。

Andrew Huberman:

安德鲁·休伯曼：

Now, how long that lasts is very interesting.

现在，这种情况持续多久非常有趣。

It actually has to do with how much contact — and how much contact with the smells of the baby, of the offspring, the father happens to have.

实际上，这与父亲碰巧与婴儿、后代的气味有多少接触有关。

So how available or unavailable he is will actually impact his level of hormones.

因此，他的可用或可用程度实际上会影响他的激素水平。

Now, I am definitely not promoting the idea that fathers or mothers take time away from their offspring in order to keep their testosterone levels high or to restore them.

现在，我绝对不会提倡这样一种观点：父亲或母亲会为了保持或恢复较高的睾丸激素水平而从他们的后代身上抽出时间。

Andrew Huberman:

安德鲁·休伯曼：

It's not what I'm saying at all.

这根本不是我说的。

It's just interesting to point out that these evolutionary mechanisms push us toward, or bias us toward, particular categories of behaviors by influencing our hormones, which then feed back and promote more of that particular behavior.

有趣的是，这些进化机制通过影响我们的荷尔蒙，推动我们走向或偏向特定类别的行为，然后荷尔蒙反馈并促进更多特定行为。

Because as I mentioned before, peaks in testosterone in males and females cause individuals to seek sex, not promote parenting.

因为正如我之前提到的，男性和女性睾丸激素的峰值会导致个体寻求性，而不是促进养育子女。

Whereas reductions in testosterone, increases in prolactin and decreases in cortisol move individuals of both sexes toward parenting behavior and less toward reproductive behavior.

而睾丸激素的减少、催乳素的增加和皮质醇的减少会促使男女个体倾向于养育行为，而不是生育行为。

Andrew Huberman:

安德鲁·休伯曼：

The other behavior that markedly reduces testosterone in both males and females and markedly reduces the desire for seeking sex and sex itself is illness.

另一种显着降低男性和女性睾丸激素水平并显着降低寻求性和性本身的欲望的行为是疾病。

And many of you might say, "Well, duh, when people don't feel sick, they don't feel like seeking out mates.

你们中的许多人可能会说，“嗯，呃，当人们不感到不舒服时，他们就不想寻找伴侣。

They don't feel like having sex." But have you ever wondered why that actually is?

他们不想做爱。”但你有没有想过为什么会这样？

Well, it turns out that it can be explained by the release of what are called inflammatory cytokines.

事实证明，这可以通过所谓的炎症细胞因子的释放来解释。

Andrew Huberman:

安德鲁·休伯曼：

So cytokines are related to the immune system.

所以细胞因子与免疫系统有关。

They travel in the lymph and in the blood, and they attack invader cells like bacteria and viruses.

它们在淋巴液和血液中传播，攻击细菌和病毒等入侵细胞。

And under conditions of illness, we make a lot of different cytokines.

在疾病条件下，我们会产生许多不同的细胞因子。

Some of them are anti-inflammatory, but some of them are pro-inflammatory.

其中一些具有抗炎作用，但另一些则具有促炎作用。

And the best known example of a pro-inflammatory cytokine is IL-6.

促炎细胞因子最著名的例子是 IL-6。

It's known that IL-6, when injected into individuals, will decrease the desire for sex and eventually will reduce levels of testosterone and estrogen independent of feeling lousy.

众所周知，IL-6 注射到人体后会降低性欲，并最终降低睾酮和雌激素的水平，而与感觉不舒服无关。

Andrew Huberman:

安德鲁·休伯曼：

So the reason why people don't want sex when they're sick is because levels of IL-6 are increased.

所以人们生病时不想性生活的原因是IL-6水平升高。

Now, this is important because as we start to think about the different ways to modulate the sex steroid hormones, so called optimize the hormones, keeping levels of IL-6 low is going to be important for them to exert their effects.

现在，这很重要，因为当我们开始考虑调节性类固醇激素的不同方法（所谓的优化激素）时，保持较低的 IL-6 水平对于它们发挥作用非常重要。

Andrew Huberman:

安德鲁·休伯曼：

Now, IL-6 doesn't just travel to the gonads and shut down the gonads, it actually has ways to interact with some of the receptors that the steroid hormones, estrogen and testosterone, bind to and impact those receptors so that the sex steroid hormones can't have their effect.

现在，IL-6 不仅可以到达性腺并关闭性腺，它实际上还可以与类固醇激素、雌激素和睾酮等一些受体相互作用，与这些受体结合并影响这些受体，从而使性类固醇激素无法发挥作用。

In short, and put simply, inflammatory cytokines like IL-6 are bad for sex steroid hormones.

简而言之，IL-6 等炎症细胞因子对性类固醇激素不利。

And so we're going to talk about how to modulate IL-6 in the direction that you would want and how to increase another cytokine called IL-10, which is anti-inflammatory, in ways that can help promote or at least support the sex steroid hormones.

因此，我们将讨论如何按照您想要的方向调节 IL-6，以及如何增加另一种称为 IL-10 的细胞因子，它具有抗炎作用，从而有助于促进或至少支持性类固醇激素。

Andrew Huberman:

安德鲁·休伯曼：

So as we move forward, we're going to now start to consider what sorts of behavioral practices, as well as other things, can modulate the sex steroid hormones in the directions that you want them to go.

因此，随着我们前进，我们现在将开始考虑什么样的行为实践以及其他事情可以将性类固醇激素调节到您想要的方向。

But before we do that, and in order to set the stage for that, you should be asking yourself, how is it or why is it, at a mechanistic level, that behaviors can modulate hormones at all?

但在我们这样做之前，为了为此奠定基础，你应该问自己，在机械层面上，行为是如何或为何能够调节激素的？

Andrew Huberman:

安德鲁·休伯曼：

If you think about it, it's kind of strange that just the mere act of being a parent or parenting can change testosterone levels so dramatically or estradiol levels so dramatically.

如果你仔细想想，就会发现，仅仅作为父母或养育子女的行为就能如此显着地改变睾酮水平或雌二醇水平，这有点奇怪。

What is it?

它是什么？

Is it the sweat of the baby?

是宝宝的汗吗？

Is it their saliva?

这是他们的唾液吗？

Is it the sight of the baby?

是宝宝的视线吗？

Is it holding the baby, or is it all those things?

是抱着孩子，还是所有这些事情？

It turns out that many of those effects are because of smell, or in some cases even possibly pheromones.

事实证明，其中许多影响是由于气味，或者在某些情况下甚至可能是由于信息素。

Andrew Huberman:

安德鲁·休伯曼：

Now, I talked about hormones.

现在，我谈论荷尔蒙。

Hormones, again, are chemical travels in the body, impacts tissues and cells elsewhere in the body.

同样，激素是体内的化学物质，影响身体其他部位的组织和细胞。

A pheromone is a chemical that's released by one member of a species that goes and impacts members elsewhere, but of the same species or even of other species.

信息素是一种由物种的一个成员释放的化学物质，它会影响其他地方的成员，但同一物种甚至其他物种的成员。

Now, pheromone effects are absolutely well-established in lots of animal species, but they are very controversial in humans.

现在，信息素效应在许多动物物种中已经得到证实，但在人类中却存在很大争议。

Andrew Huberman:

安德鲁·休伯曼：

Today, I'm going to talk about some of the well-established ones in animals.

今天，我将讨论一些在动物中已被证实的现象。

I've mentioned one or two of these before on previous podcasts, but I haven't mentioned several of them, and I'm going to talk about the evidence for pheromones and humans that are well established.

我之前在之前的播客中已经提到过其中的一两个，但我还没有提到其中的几个，我将谈论信息素和人类之间已确立的证据。

So the main ones in animals that are discussed are called the Lee-Boot effect, the Whitten effect, the Bruce effect and the Vandenbergh effect, named after the people that discovered them.

因此，所讨论的动物中的主要效应被称为李布特效应、惠顿效应、布鲁斯效应和范登堡效应，以发现它们的人的名字命名。

Andrew Huberman:

安德鲁·休伯曼：

The Lee-Boot effect is when you house females of a given species together with no males.

李-布特效应是指将特定物种的雌性与雄性单独饲养在一起。

They start displaying longer, what are called estrus cycles.

它们开始表现出更长的时间，即所谓的发情周期。

In many species, they don't have menstrual cycles, which are 28 days, they have estrus cycles, which tend to be four days or some variant thereof.

在许多物种中，它们没有月经周期（28 天），但有发情周期（通常为 4 天）或其中的一些变体。

It's an interesting phenomenon because what it means is that the presence of the male itself is changing the...

这是一个有趣的现象，因为它意味着男性本身的存在正在改变......

Andrew Huberman:

安德鲁·休伯曼：

The presence of the male itself is changing the ovulation cycle.

男性本身的存在正在改变排卵周期。

Now many people out there, I imagine mostly the people that are ovulating out there, will say, “Of course I notice I ovulate differently," or “My cycle changes when I'm in the presence of my partner or I'm not." But the pheromone effect that mirrors this Lee–Boot effect in humans has still not really been identified; nobody knows what the exact chemical is, but nonetheless, this is a strong effect in some animals.

现在很多人，我想大多数正在排卵的人都会说，“当然，我注意到我的排卵方式不同”，或者“当我在我的伴侣面前或不在我身边时，我的周期会改变。”但反映人类李-布特效应的信息素效应尚未真正被识别。没有人知道确切的化学物质是什么，但尽管如此，这对某些动物有很强的影响。

The other one is the Bruce effect, and this is a very dramatic effect whereby a pregnant animal will abort or reabsorb her fetus if the dad of those animals, the father that sired the litter or — because these are animals, they're litters — is removed and a novel male is placed in her vicinity for about 48 hours.

另一个是布鲁斯效应，这是一种非常戏剧性的效应，如果这些动物的父亲、生下幼崽的父亲或者——因为这些是动物，它们是幼崽——被移走，而一只新的雄性动物被放置在她附近大约 48 小时，那么怀孕的动物就会流产或重新吸收她的胎儿。

And what's interesting is the way that this happens is a pheromone that comes from male urine activates the gonadotropin-releasing hormone system and causes a reintroduction of the estrus cycle and a spontaneous abortion of the fetus.

有趣的是，这种情况发生的方式是来自男性尿液的信息素激活促性腺激素释放激素系统，导致发情周期重新引入和胎儿自然流产。

Andrew Huberman:

安德鲁·休伯曼：

Now, a lot of people have taken the Bruce effect kind of to its extreme and asked whether or not in humans, miscarriages are caused by detecting the pheromones or odors of novel males, meaning the non-dad male.

现在，很多人将布鲁斯效应发挥到了极致，并询问人类流产是否是由于检测到新男性（即非爸爸男性）的信息素或气味而引起的。

And that's still an open question, nobody knows if that's true or not.

这仍然是一个悬而未决的问题，没有人知道这是否属实。

So I want to emphasize that.

所以我想强调这一点。

The other one is the Vandenbergh effect, and this is one I alluded to in a previous episode of the podcast, which is that puberty in females can be accelerated by placing a novel sexually competent male in with a young female who has not undergone puberty.

另一个是范登堡效应，这是我在播客的前一集中提到的，即通过将一个新的有性能力的男性与一个尚未经历青春期的年轻女性放在一起，可以加速女性的青春期。

There's also a version of this which I haven't described, which is delay of puberty, where you take juvenile female animals that have not undergone puberty and you put them with more mature females of the same species.

还有一个我没有描述过的版本，即青春期延迟，你将尚未经历青春期的幼年雌性动物与同一物种中更成熟的雌性动物放在一起。

And that introduction of more females will cause a delay, a significant delay in the onset of puberty.

更多雌性的引入将导致青春期开始的延迟，显着延迟。

Andrew Huberman:

安德鲁·休伯曼：

So these are all pheromone effects, and we know they're pheromone effects because they're not conscious, they also don't require actual contact with the other members of a given species.

所以这些都是信息素效应，我们知道它们是信息素效应，因为它们没有意识，它们也不需要与特定物种的其他成员进行实际接触。

These are all effects that can be mediated by the urine from a given species or by the sweat of a given species.

这些都是可以由特定物种的尿液或特定物种的汗液介导的效应。

And speaking of sweat, the one pheromone effect that I'm very aware of from the published literature is a paper that was published in 1998 by Stern and McClintock, which was getting at this question of synchronization of menstrual cycles.

说到汗水，我从已发表的文献中非常了解的一种信息素效应是斯特恩和麦克林托克于 1998 年发表的一篇论文，该论文讨论了月经周期同步的问题。

Now the whole idea of synchronization of menstrual cycles is pretty controversial.

现在，月经周期同步的整个想法颇有争议。

For a long time people said, "Oh this is absolutely a well-characterized phenomenon.

很长一段时间以来，人们都说：“哦，这绝对是一个典型的现象。

People living in dormitories, their menstrual cycles would synchronize, people living in environments together, their menstrual cycles would synchronize." And then some studies came out that kind of undercut those data and said, "No, this actually doesn't happen."

住在宿舍的人，月经周期会同步，住在一起的人，月经周期也会同步。”然后一些研究结果削弱了这些数据并说：“不，这实际上不会发生。”

Andrew Huberman:

安德鲁·休伯曼：

And it was kind of controversial.

这有点有争议。

But there is a very clear effect that was described by Stern and McClintock.

但斯特恩和麦克林托克描述了一种非常明显的效应。

What they did actually was they took females, they charted their cycles, and then they had other females wear pads in their armpits and they collected sweat from those females, and then they took the sweat from those pads in those females' armpits and they introduced them to women who had never had contact with the people who had sweated; they only had contact with their sweat.

他们实际上所做的是，他们把女性带到了她们的周期，然后他们让其他女性在腋下戴上护垫，并收集这些女性的汗水，然后他们从这些女性腋下的护垫中取出汗水，然后将它们介绍给从未接触过出汗者的女性；他们只接触自己的汗水。

In fact, they swabbed it underneath their nose.

事实上，他们是在鼻子下面擦拭它的。

That sounds gross, they dilute it in alcohol so much so that they can't actually detect the odor of the sweat.

这听起来很恶心，他们用酒精稀释得太多，以至于他们实际上无法察觉汗水的气味。

It's actually very important, because it's not the smell; it's the pheromone chemical itself.

它实际上非常重要，因为它不是气味；而是气味。这是信息素化学物质本身。

And it turns out the pheromone chemical itself can modulate the menstrual cycle, although it doesn't necessarily synchronize it with the sweater.

事实证明，信息素化学物质本身可以调节月经周期，尽管它不一定与毛衣同步。

Andrew Huberman:

安德鲁·休伯曼：

What it does is it changes the duration and the pattern of ovulation relative to the so-called follicular phase.

它的作用是改变相对于所谓的卵泡期的排卵持续时间和模式。

Long and short of this is that the sweat and pheromones of females can modulate the menstrual cycle patterns of other adult females.

简而言之，女性的汗水和信息素可以调节其他成年女性的月经周期模式。

It's just a question of whether or not they synchronize.

这只是他们是否同步的问题。

And if you're kind of rolling your eyes now and saying, well, of course they do and this is really detailed.

如果你现在翻白眼说，好吧，他们当然知道，而且这真的很详细。

This is how the science is done.

科学就是这样进行的。

And the reason why people are so skeptical about the presence of pheromone effects in humans is that there's no well-identified pheromone organ.

人们之所以对人类是否存在信息素效应如此怀疑，是因为没有明确的信息素器官。

We have an area of our nose that's responsible for smelling — that's well established.

我们鼻子里有一个区域负责嗅觉——这是众所周知的。

It's been observed in MRIs many, many times; in cadavers, many, many times; in pretty much all individuals.

它已经在核磁共振成像中被观察到很多次了；在尸体上，很多很多次；几乎所有个体。

But the vomeronasal organ, which is the pheromone detecting organ, hasn't really been found in humans.

但犁鼻器，即信息素检测器官，尚未在人类中真正被发现。

Andrew Huberman:

安德鲁·休伯曼：

There's something called Jacobson's organ, which is thought to be the organ in the nose; it's actually on the top of the roof of the mouth and in the kind of back of the nose.

有一种叫做雅各布森器官的东西，人们认为它是鼻子里的器官；它实际上位于口腔顶部和鼻子后部的位置。

This is for you wine tasters — I never can pronounce this, what are they called — whatever, the people that are excellent at drinking and detecting the essences of wine, that you have to go through all these tests in order to get certified as one of them.

这是给你们品酒师的——我从来都不能发音，他们叫什么——无论如何，那些擅长饮酒和检测葡萄酒本质的人，你必须通过所有这些测试才能获得认证成为他们中的一员。

Somebody tell me.

有人告诉我。

They are using probably a similar mechanism of mixing taste and smell.

他们可能使用类似的混合味道和气味的机制。

And Jacobson's organ, if it exists, the vomeronasal equivalent in humans, is thought to be a combination of smell and taste.

雅各布森的器官，如果存在的话，相当于人类的犁鼻器，被认为是嗅觉和味觉的结合。

Now, it gets even weirder and cooler when you think about a given study that was done in humans where if you take hundreds of t-shirts from boyfriends, keep them separate, you take those t-shirts, you wash them many times separately, and then you offer them to the girlfriends, the longtime partners of those guys.

现在，当你想到一项针对人类进行的特定研究时，事情会变得更加奇怪和酷，如果你从男朋友那里拿走数百件 T 恤，将它们分开存放，你拿走这些 T 恤，将它们分开清洗很多次，然后将它们送给女朋友，即这些人的长期伴侣。

Andrew Huberman:

安德鲁·休伯曼：

And what you'll find is that the girlfriend can pick out her boyfriend's t-shirt among hundreds of other t-shirts, not because it smells different, but because something about it seems different.

你会发现，女朋友可以从数百件其他 T 恤中挑选出男朋友的 T 恤，不是因为它闻起来不同，而是因为它看起来有些不同。

It might smell different to her in some way that's kind of imperceptible even to her.

她可能会以某种方式闻到不同的味道，甚至连她自己也察觉不到。

And the level of accuracy in detecting that t-shirt, her partner's t-shirt, is way above statistical significant threshold.

检测她伴侣的 T 恤的准确度远远高于统计显着阈值。

So much so that you almost have to say there's something about these effects that are real pheromone effects.

如此之多以至于你几乎不得不说这些效应是真正的信息素效应。

Although people still argue that there are no pheromone effects in humans, that it's all through olfaction.

尽管人们仍然认为人类没有信息素效应，但一切都是通过嗅觉产生的。

I think these are interesting and important to understand because it means that a lot of things coming through our nose, whether or not it's pheromones or smells, are impacting hormones and our ability to attach memories and kind of recognition of mates and other people, including our children, not just our mates.

我认为理解这些很有趣也很重要，因为这意味着通过我们鼻子传出的很多东西，无论是信息素还是气味，都会影响荷尔蒙以及我们对伴侣和其他人（包括我们的孩子，而不仅仅是我们的伴侣）的记忆和识别能力。

Andrew Huberman:

安德鲁·休伯曼：

And of course perfume manufacturers have really picked up on the idea of pheromones and have entire laboratories set up to build chemical compounds into perfumes that are designed to attract other mates.

当然，香水制造商已经真正了解了信息素的想法，并建立了整个实验室，将化学物质制成香水，旨在吸引其他伴侣。

This is a well-established and well-documented phenomenon.

这是一个既定且有据可查的现象。

And the last point I'll make about pheromones is that this combination of taste and smell is such a real thing in the animal world that there's something called the flehmen response.

关于信息素，我要说的最后一点是，这种味觉和嗅觉的结合在动物世界中是真实存在的，以至于有一种叫做弗莱曼反应的东西。

During the mating season for different animals, you can actually even see this in horses, but for animals that are seasonal maters, they'll do something called the flehmen response, where they actually open their lips and their mouth, and they expose their gums so that they can capture pheromones that are floating in the wind in the environment.

在不同动物的交配季节，你甚至可以在马身上看到这种情况，但对于季节性交配的动物来说，它们会做出一种称为“弗莱曼反应”的反应，即它们实际上张开嘴唇和嘴巴，露出牙龈，以便捕捉环境中风中漂浮的信息素。

They actually are looking for mates using their mouth and kind of sniffing around.

事实上，它们是用嘴和嗅探来寻找伴侣的。

If you own a dog and you watch the way that the dog will sniff around selecting where they want to urinate, males and females, there's often, they're bringing molecules into their nose.

如果你养了一只狗，你会观察狗的嗅觉，选择它们想要小便的地方，无论是雄性还是雌性，它们通常会将分子带入鼻子。

Andrew Huberman:

安德鲁·休伯曼：

I know it sounds kind of gross, sniffing urine, but there are a lot of pheromones in urine of animals.

我知道这听起来有点恶心，嗅尿液，但动物的尿液中含有大量信息素。

A lot of pheromones are traveling in the wind.

许多信息素在风中飘扬。

Again, whether or not this is happening in humans, I don't know.

再说一次，我不知道这是否发生在人类身上。

But then you think about the perfume thing and here people are putting these scents on themselves that contain putative pheromones, human pheromones, and walking around hoping that their scents are going to evoke mate-seeking behavior from other individuals of the same human species.

但你想想香水的事情，这里的人们把这些含有假定的信息素、人类信息素的气味放在自己身上，并四处走动，希望他们的气味能够唤起同一人类物种的其他个体的求偶行为。

So we are among the animals in this behavior independent of whether or not you believe pheromone effects exist.

因此，无论您是否相信信息素效应存在，我们都属于具有这种行为的动物。

So let's get back to behaviors that can help optimize hormone levels.

那么让我们回到有助于优化激素水平的行为上来。

One of the main behaviors that's been shown to be associated with poor levels of estrogen relative to age-match controls, for people with ovaries, or lower levels of testosterone compared to age-match controls for people with testes, is apnea.

对于有卵巢的人来说，与年龄匹配的对照者相比，雌激素水平较低，或者对于有睾丸的人来说，与年龄匹配的对照者相比，睾酮水平较低，其主要行为之一是呼吸暂停。

Andrew Huberman:

安德鲁·休伯曼：

Apnea has everything to do with underbreathing and the buildup of too much carbon dioxide in the body.

呼吸暂停与呼吸不足和体内二氧化碳过多有关。

There are other effects of apnea as well.

呼吸暂停还有其他影响。

But if there's a consistent literature in this whole story about aging and reductions in hormones and general health and reductions in hormones, its apnea.

但如果在整个故事中存在关于衰老和激素减少以及总体健康和激素减少的一致文献，那就是呼吸暂停。

I went deep into the literature on advanced menopause or when menopausal symptoms are exacerbated.

我深入研究了有关更年期晚期或更年期症状加剧的文献。

And I went into the literature on andropause or early onset andropause.

我查阅了有关男性更年期或早发性男性更年期的文献。

So levels of testosterone that are far lower than they should be for a given age.

因此，睾丸激素水平远远低于给定年龄的应有水平。

And in every case, you could find multiple papers that showed that apnea, or poor efficiency of breathing and buildup of too much carbon dioxide in the body, was a problem.

在每种情况下，你都可以找到多篇论文表明呼吸暂停，或呼吸效率低下以及体内二氧化碳积聚过多，是一个问题。

Mostly sleep apnea, although apnea in general was shown to be an issue negatively impacting hormones.

主要是睡眠呼吸暂停，尽管呼吸暂停总体上被证明是对激素产生负面影响的问题。

Now the directionality of this effect isn't entirely clear.

现在这种效应的方向性尚不完全清楚。

Andrew Huberman:

安德鲁·休伯曼：

It could be that reductions in estrogen cause apnea and actually there's some reason to believe that might be the case.

雌激素的减少可能会导致呼吸暂停，实际上有一些理由相信情况可能如此。

I found at least one paper showing that there are estrogen receptors on some of the neurons that actually enervate the lungs and allow for the perception of how full or empty the lungs are.

我发现至少一篇论文表明，某些神经元上存在雌激素受体，这些受体实际上使肺部变得虚弱，并可以感知肺部的充盈程度或排空程度。

In other words, reductions in estrogen may adjust breathing by changing our sensitivity to our own lungs.

换句话说，雌激素的减少可能会通过改变我们对肺部的敏感性来调整呼吸。

Now that was true for males and females; remember estrogen's in both males and females.

对于男性和女性来说都是如此。记住男性和女性都含有雌激素。

But as well, I found papers in which testosterone reductions were associated with apnea, and testosterone receptors are also found on a lot of cells in the so-called visceral, including the lungs.

但我也发现了一些论文，其中睾酮减少与呼吸暂停有关，并且在所谓的内脏（包括肺部）的许多细胞上也发现了睾酮受体。

So again, the directionality of the effect isn't clear, but what's really interesting is that there are very clear ways in which patterns of breathing, especially patterns of breathing in sleep, can modulate hormones in ways that are immediately actionable and can serve to optimize both estrogen and testosterone, regardless of whether or not you have ovaries or testes.

同样，效果的方向性尚不清楚，但真正有趣的是，呼吸模式，尤其是睡眠中的呼吸模式，可以通过非常明显的方式以立即可操作的方式调节激素，并可以优化雌激素和睾酮，无论您是否有卵巢或睾丸。

Andrew Huberman:

安德鲁·休伯曼：

So what is apnea?

那么什么是呼吸暂停？

Apnea is underbreathing or mainly cessation of breathing during sleep.

呼吸暂停是指睡眠期间呼吸不足或主要是呼吸停止。

So people are holding their breath and then they'll suddenly wake up.

所以人们屏住呼吸，然后他们就会突然醒来。

Actually, I've talked about the physiological sigh on previous episodes of this podcast, of this pattern of double inhales followed by exhales that one can do consciously to reduce stress and anxiety and offload carbon dioxide.

事实上，我在这个播客的前几集中谈到了生理叹息，即这种双吸气然后呼气的模式，人们可以有意识地这样做，以减轻压力和焦虑并排出二氧化碳。

That pattern of breathing is actually what kicks in spontaneously anytime we have an apnea episode in sleep, although in many people who have apnea, they don't engage the physiological sigh.

这种呼吸模式实际上是我们在睡眠中出现呼吸暂停时自发出现的呼吸模式，尽管对于许多患有呼吸暂停的人来说，他们不会进行生理性叹息。

People who are dramatically overweight also suffer a lot from apnea during sleep.

体重严重超标的人在睡眠期间也很容易出现呼吸暂停。

There's actually a lot of buildup of carbon dioxide in the body, and that can lead to excessive sleepiness during the day, inability to access the deeper phases of sleep.

实际上，体内积聚了大量二氧化碳，这可能会导致白天过度困倦，无法进入更深的睡眠阶段。

And it's well-established that going into deep sleep and getting the proper patterns of slow-wave sleep and REM sleep are important for hormone optimization.

众所周知，进入深度睡眠并获得正确的慢波睡眠和快速眼动睡眠模式对于激素优化非常重要。

Andrew Huberman:

安德鲁·休伯曼：

I talked about how to modulate sleep and optimize sleep in the first month of the Huberman Lab podcast.

我在 Huberman Lab 播客的第一个月谈到了如何调节睡眠和优化睡眠。

So please check out those episodes if you have sleep issues or you want to work on your sleep.

因此，如果您有睡眠问题或想要改善睡眠，请查看这些剧集。

Also, check out Matt Walker's terrific, terrific book, "Why We Sleep," and that will help you find various protocols to help you optimize your sleep.

另外，请阅读马特·沃克（Matt Walker）的非常棒的书《我们为什么睡觉》，这将帮助您找到各种方案来帮助您优化睡眠。

But the issue of breathing itself can be adjusted in the daytime waking hours in ways that can powerfully impact both sleep, reduce incidents of sleep apnea, and apparently from some emerging literature, can also help to optimize various hormones even just by breathing in particular ways while awake.

但呼吸问题本身可以在白天醒着的时候进行调整，从而可以强烈影响睡眠，减少睡眠呼吸暂停的发生，而且从一些新兴文献来看，显然，即使只是在清醒时以特定的方式呼吸，也可以帮助优化各种激素。

So here's how this works.

这就是它的工作原理。

There's now a lot of literature showing that breathing through the nose, not through the mouth, is powerful for improving lots of things.

现在有很多文献表明，通过鼻子呼吸，而不是通过嘴呼吸，可以有效改善很多事情。

First of all, it improves cosmetic features of the jaw and face.

首先，它可以改善下巴和面部的美容特征。

Andrew Huberman:

安德鲁·休伯曼：

This was first well-established by my colleagues at Stanford in a book called "Jaws: The Story of a Hidden Epidemic." This is by Sandra Kahn and Paul Ehrlich, who are both faculty at Stanford.

这是我在斯坦福大学的同事在一本名为《大白鲨：隐藏流行病的故事》的书中首次明确提出的。这是由桑德拉·卡恩和保罗·埃利希撰写的，他们都是斯坦福大学的教师。

has a forward by Robert Sapolsky, the great Robert Sapolsky.

有一个前锋是罗伯特·萨波尔斯基，伟大的罗伯特·萨波尔斯基。

And it also has a heavy endorsement up front by Jared Diamond, the author of "Guns, Germs, and Steel," the Pulitzer Winner.

它还得到了普利策奖得主、《枪炮、病菌与钢铁》一书的作者贾里德·戴蒙德的大力支持。

So a lot of heavy hitters on this book "Jaws." It's not a book that a lot of people know about, unfortunately, but it really describes the benefits of nasal breathing and the terrible things that happen when people, in particular children, but adults also, are heavy mouth breathers.

所以《大白鲨》这本书里有很多重量级人物。不幸的是，这不是一本很多人都知道的书，但它确实描述了鼻呼吸的好处以及当人们，特别是儿童，但成年人也经常用嘴呼吸时发生的可怕事情。

So mouth breathers have changes in the cosmetics of their face and jaw that are really bad in terms of attractiveness.

因此，口呼吸者的脸部和下巴的化妆品发生了变化，这在吸引力方面确实很糟糕。

And this was done in twin studies.

这是在双胞胎研究中完成的。

You can look in the book and see some of this.

你可以看看书，看看其中的一些内容。

Andrew Huberman:

安德鲁·休伯曼：

It's really dramatic how being a mouth breather tends to make the chin drop back, be behind the upper mandible.

令人惊奇的是，用嘴呼吸往往会使下巴向后倾斜，位于上颌骨后面。

There's a lengthening in the face, a drooping of the eyes.

脸变长，眼睛下垂。

It can be quite dramatic or modest depending on how much mouth breathing.

它可以是相当戏剧性的，也可以是适度的，具体取决于张口呼吸的次数。

Now sometimes we have to breathe with our mouths, but there's also a lot of data and studies described in this book "Jaws" that describe how nose breathing in wakefulness and in sleep promotes all sorts of positive things related to not just cosmetics but also the improvement of gas exchange, of carbon dioxide and oxygen in the body.

现在有时我们必须用嘴呼吸，但《大白鲨》这本书中也描述了很多数据和研究，描述了在清醒和睡眠中用鼻子呼吸如何促进各种积极的事情，不仅与化妆品有关，还与改善体内气体交换、二氧化碳和氧气有关。

And as well, it can modify levels of different neurotransmitters and neuromodulators in ways that positively can impact hormones.

此外，它还可以改变不同神经递质和神经调节剂的水平，从而对激素产生积极影响。

So believe it or not, being a nasal breather and avoiding being a mouth breather can actually positively impact hormones and, in particular, the hormones, testosterone and estrogen, although the way that it does that is by making you a better sleeper, which allows you to produce more testosterone and the appropriate amounts of testosterone and estrogen.

所以不管你信不信，用鼻呼吸并避免用嘴呼吸实际上可以对荷尔蒙产生积极的影响，特别是荷尔蒙、睾酮和雌激素，尽管这样做的方式是让你睡得更好，让你产生更多的睾酮和适量的睾酮和雌激素。

Andrew Huberman:

安德鲁·休伯曼：

But it does that in part through indirect mechanisms, because deep sleep supports the gonads, the ovaries and the testicles and the turnover of cells and the production of cells.

但它在一定程度上是通过间接机制实现的，因为深度睡眠支持性腺、卵巢和睾丸以及细胞的更新和细胞的产生。

Remember in the ovary, particular cells and the egg follicles themselves make estrogen, and in the testicle, that the sertoli cells and the Leydig cells are important for the formation of sperm and for testosterone respectively.

请记住，在卵巢中，特定细胞和卵泡本身会产生雌激素，而在睾丸中，支持细胞和间质细胞分别对于精子和睾酮的形成很重要。

So what does this all mean?

那么这一切意味着什么呢？

This means we have to be breathing properly.

这意味着我们必须正确呼吸。

It almost sounds kind of new agey, like, oh, you have to breathe properly, get your hormones right.

这听起来有点新时代，就像，哦，你必须正确呼吸，让你的荷尔蒙保持正常。

But no, you have to breathe properly to get your breathing and sleep right so that your sleep can actually be deep enough and you're not entering apnea states.

但不行，你必须正确呼吸才能让你的呼吸和睡眠正常，这样你的睡眠才能真正足够深，并且你不会进入呼吸暂停状态。

And then that will support gonad function.

然后这将支持性腺功能。

And I wouldn't be putting this out as one of the main behavioral tools up front if it weren't for the fact that the effects of apnea on these hormones are dramatic and terrible, and the positive effects of getting breathing right on these hormones, testosterone and estrogen, are dramatic and wonderful.

如果不是因为呼吸暂停对这些激素的影响是巨大和可怕的，而正确呼吸对这些激素、睾酮和雌激素的积极影响是巨大和美妙的，我不会把它作为主要的行为工具之一。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about a few of those studies briefly, so I can underscore the value of proper breathing in order to optimize hormones.

因此，让我们简要讨论其中的一些研究，以便我可以强调适当呼吸对于优化荷尔蒙的价值。

So I was able to find at least four quality studies showing that when apnea is reduced in sleep or eliminated, there are significant increases in testosterone in males and in proper estrogen-to-testosterone ratios in females.

因此，我找到了至少四项高质量的研究，表明当睡眠中呼吸暂停减少或消除时，男性的睾酮水平显着增加，女性的雌激素与睾酮的比例适当。

And the way that it works is very interesting.

它的工作方式非常有趣。

Apparently, it works by reductions in cortisol.

显然，它是通过减少皮质醇起作用的。

Now cortisol is a stress hormone that is released early in the day as we wake up and serves healthy roles in protecting us against infection, reducing inflammation, et cetera.

现在，皮质醇是一种压力荷尔蒙，在我们早上醒来时释放，在保护我们免受感染、减少炎症等方面发挥着健康作用。

But you don't want cortisol to be too high, and you certainly don't want it elevated too long throughout the day and night.

但你不希望皮质醇太高，而且你当然不希望它在白天和晚上长时间升高。

And so we all know, because now we've been told a lot in the last decade or so, that getting proper sleep is important for all these aspects of health.

所以我们都知道，因为在过去十年左右的时间里我们被告知了很多，获得适当的睡眠对于健康的所有这些方面都很重要。

Andrew Huberman:

安德鲁·休伯曼：

Getting proper sleep can really offset all the reductions in testosterone and estrogen and reductions in fertility that occur if we don't get enough sleep.

获得适当的睡眠确实可以抵消由于睡眠不足而导致的睾酮和雌激素的减少以及生育能力的降低。

But seldom is it discussed how sleep actually adjusts things like testosterone and estrogen, and it does it by modifying cortisol.

但很少有人讨论睡眠实际上是如何调节睾酮和雌激素等物质的，而且它是通过改变皮质醇来实现的。

So the molecule cholesterol can be converted into testosterone or estrogen, but there's a competition whereby the cholesterol will turn into cortisol and not testosterone, or it'll turn into cortisol and not estrogen if stress levels are too high.

因此，胆固醇分子可以转化为睾酮或雌激素，但存在一种竞争，即胆固醇会转化为皮质醇而不是睾酮，或者如果压力水平过高，胆固醇会转化为皮质醇而不是雌激素。

So the simple version of this is getting your breathing right during the waking hours, meaning primarily, unless you're working out really hard or there's some other reason why you're — maybe eating or speaking — then you need to be breathing through your mouth, you should be a nose breather.

因此，简单的做法是在醒着的时候保持正确的呼吸，这主要意味着，除非你锻炼得非常努力，或者有其他原因（可能是在吃饭或说话），否则你需要用嘴呼吸，否则你应该用鼻子呼吸。

There's really good evidence for that now.

现在确实有很好的证据证明这一点。

And in sleep you also want to be a nose breather because that's going to increase the amount of oxygen that you're bringing into your system and the amount of carbon dioxide that you're offloading.

在睡眠时，您还需要用鼻子呼吸，因为这会增加您进入系统的氧气量和排出的二氧化碳量。

Andrew Huberman:

安德鲁·休伯曼：

There are other positive effects of it as well, but you're basically reducing apnea.

它还有其他积极作用，但基本上可以减少呼吸暂停。

Breath holding in sleep leads to buildup of carbon dioxide and leads to increases in cortisol, which then decrease testosterone and decrease estrogen in negative ways across all sexes.

睡眠时屏住呼吸会导致二氧化碳积聚并导致皮质醇增加，从而降低所有性别的睾丸激素和雌激素水平。

So the simple version of this is get your breathing right.

所以最简单的方法就是让你的呼吸正确。

So how do you do that?

那么你该怎么做呢？

How do you get your breathing right?

如何让呼吸正确？

Well, for some people that have severe sleep apnea, they're going to need the CPAP machine.

嗯，对于一些患有严重睡眠呼吸暂停的人来说，他们将需要 CPAP 机器。

This is a machine that you actually put on your face, and it helps you breathe properly in sleep.

这是一台实际戴在脸上的机器，它可以帮助您在睡眠时正常呼吸。

Many people, however, are starting to do this thing of taping their mouth shut.

然而，许多人开始用胶带封住自己的嘴。

Now this sounds a little bit extreme and you certainly don't want to do this in any way that's dangerous.

这听起来有点极端，您当然不想以任何危险的方式这样做。

James Nestor talked about this in his book, "Breath: The New Science of a Lost Art," that simply taping shut the mouth, with some tape that will allow you to open your mouth if you really need to, during sleep can allow people to shift over from being mouth breathers and snorers to nose breathers.

詹姆斯·内斯特（James Nestor）在他的书《呼吸：失落艺术的新科学》中谈到了这一点，只要在睡眠期间用胶带封住嘴巴，如果确实需要的话，可以让你张开嘴，就可以让人们从用嘴呼吸和打鼾的人转变为用鼻子呼吸的人。

Andrew Huberman:

安德鲁·休伯曼：

In the daytime, the best way to get good at nasal breathing is to dilate the nasal passages, because a lot of people have a hard time breathing through their nose.

白天，改善鼻呼吸的最佳方法是扩张鼻道，因为很多人用鼻子呼吸很困难。

And one way to do this is to just breathe through your nose more.

一种方法就是多用鼻子呼吸。

And one way to do that is that when you exercise, in particular cardiovascular exercise, most of the time, provided you're not in maximum effort, you should be nasal breathing.

一种方法是，当您运动时，尤其是心血管运动时，大多数时候，如果您没有尽最大努力，则应该用鼻呼吸。

Now, for a lot of people, nasal breathing during exercise is hard at first, but as you do it, because the sinuses have a capacity to dilate over time, you'll get better at it.

现在，对于很多人来说，运动时用鼻呼吸一开始会很困难，但当你这样做时，因为鼻窦有能力随着时间的推移而扩张，你会变得更好。

The sinuses, if you haven't ever held a skull — because of my job as a neuroscientist, I've held a lot of skulls, taken a lot of brains out, a lot of skulls, teach neuroanatomy and have done that for, goodness, God knows how many species I've done that for, including human.

鼻窦，如果你从来没有拿过头骨——因为我作为一名神经科学家的工作，我拿过很多头骨，取出了很多大脑，很多头骨，教授神经解剖学，并为天知道我为多少物种做过这些，包括人类。

Andrew Huberman:

安德鲁·休伯曼：

But what the sinuses are is, they're actually, what you've got you've got these little portals in the bone that run up here and down here behind the nose and into the jaw.

但鼻窦实际上就是骨头里的这些小入口，从这里向上延伸到鼻子后面，进入下巴。

If you ever had a cold in your sinuses or stuffed up, you feel like you have congestion here and here and around your ears and in your cheeks and in your face.

如果您的鼻窦感冒或鼻塞，您会感觉这里、这里、耳朵周围、脸颊和脸上都充血。

And that's because the sinuses are actually portals where the bones are fused together and interdigitated like this.

那是因为鼻窦实际上是骨头融合在一起并像这样相互交叉的门户。

But they're lined, of course, with mucus membranes.

但它们当然是有粘液膜的。

And as you start to nasal breathe more, the nasal passages will start to dilate more.

当您开始更多地用鼻呼吸时，鼻道将开始扩张得更多。

Don't worry, you're not going to get giant nostrils but what's going to end up happening is you're going to have an easier time breathing through your nose just from waking.

别担心，你不会有巨大的鼻孔，但最终会发生的是，你一醒来就可以更轻松地通过鼻子呼吸。

So my advice would be breathe through your nose while exercising, unless you're in maximum effort; pretty soon what you'll find is you actually can create more output than you would if you were breathing through your mouth.

所以我的建议是在锻炼时用鼻子呼吸，除非你尽了最大的努力；很快你就会发现，与通过嘴呼吸相比，你实际上可以产生更多的输出。

Andrew Huberman:

安德鲁·休伯曼：

And of, course, there are exceptions to this.

当然，也有例外。

If you're swimming, follow that breath protocol.

如果您正在游泳，请遵循呼吸方案。

For fighters and martial artists, there's reason to do the kind of exhale, breathing through the mouth, that shh kind of thing.

对于战士和武术家来说，有理由做那种呼气，通过嘴呼吸，诸如此类的事情。

There are reasons to do that sort of thing for particular sports, but for most people who are kind of recreational athletes or exercisers, learn to be a nasal breather.

对于特定的运动来说，做这种事情是有原因的，但对于大多数休闲运动员或锻炼者来说，学会用鼻呼吸。

It has positive cosmetic effects, it reduces apnea, it offloads more carbon dioxide, it increases lung capacity, it dilates the sinuses and it prevents apnea in sleep.

它具有积极的美容效果，可以减少呼吸暂停，排出更多二氧化碳，增加肺活量，扩张鼻窦，并防止睡眠中的呼吸暂停。

So unless you have severe apnea and you need the CPAP, becoming a nasal breather can have all sorts of positive effects by reducing cortisol, reducing apnea and indirectly raising testosterone and estrogen in the proper ratios.

因此，除非您患有严重的呼吸暂停并且需要持续气道正压通气，否则使用鼻呼吸器可以通过减少皮质醇、减少呼吸暂停以及间接提高适当比例的睾酮和雌激素来产生各种积极作用。

So this might seem kind of foundational and indirect, but when you go into the scientific literature, it comes through as one of the most powerful things that you can do that is zero-cost, takes a little effort, but it's zero-cost, and it has all these positive effects across the board, both cosmetic and in sleep and hormonal, et cetera.

因此，这可能看起来有点基础和间接，但当你查阅科学文献时，它会成为你能做的最强大的事情之一，这是零成本的，需要一点努力，但它是零成本的，并且它具有所有这些积极的影响，无论是美容、睡眠和荷尔蒙等等。

Andrew Huberman:

安德鲁·休伯曼：

So that's the first piece of behavioral advice.

这是第一个行为建议。

The second piece of behavioral advice relates to the viewing of light.

第二条行为建议与观察光有关。

And many of you have heard me talk about this before, and I'm not going to belabor the point that viewing bright light within the first hour of waking, whether or not it's from artificial light or ideally from sunlight, has these powerful effects on sleep and wakefulness.

你们中的许多人以前都听过我谈论过这一点，我不会详细说明这一点：在醒来的第一个小时内观看明亮的光线，无论是来自人造光还是理想的阳光，都会对睡眠和清醒产生强大的影响。

But we have to return to this if you want to understand how light can impact hormones, because hormones, light and dopamine have a very close-knit relationship, so much so that your light-viewing behavior can actually have a direct effect on hormone levels and fertility.

但如果你想了解光如何影响荷尔蒙，我们就必须回到这一点，因为荷尔蒙、光和多巴胺之间的关系非常密切，以至于你的光观察行为实际上可以对荷尔蒙水平和生育能力产生直接影响。

It can have a direct effect on hormone levels and libido.

它可以对激素水平和性欲产生直接影响。

It can have a direct effect on hormone levels and your ability to heal quickly.

它可以直接影响激素水平和您快速康复的能力。

And I'm not talking about shining light on particular injuries; that may or may not have positive effects.

我并不是在谈论针对特定的伤害；这可能会或可能不会产生积极影响。

Andrew Huberman:

安德鲁·休伯曼：

We can argue about that on a subsequent episode; it may.

我们可以在接下来的剧集中对此进行争论；可能会。

But what I'm talking about is viewing light with your eyes.

但我所说的是用眼睛观察光。

So let's talk about that now because the scientific literature on this are robust and they extend back several decades, and yet I think most people don't really understand how powerful this relationship is between light, dopamine, hormones and all the great things that the sex steroid hormones do when they're available in your body in the proper ratios.

现在让我们来谈谈这个问题，因为有关这方面的科学文献很丰富，而且可以追溯到几十年前，但我认为大多数人并没有真正理解光、多巴胺、激素以及性类固醇激素在您体内以适当的比例提供时所发挥的所有作用之间的这种关系有多么强大。

In order to understand the powerful effects that light can have on the sex steroid hormones, we need to understand seasonal breeding animals.

为了了解光对性类固醇激素的强大影响，我们需要了解季节性繁殖的动物。

Now, humans are not seasonal breeders, but if you understand the biology of how light impacts various neurotransmitters and hormones, you'll set yourself up for a deep understanding of what you should do with your light-viewing behavior.

现在，人类不是季节性繁殖者，但如果您了解光如何影响各种神经递质和激素的生物学，您就会深入了解应该如何处理您的光观察行为。

So several species of animals, many species of animals, in fact, like rabbits and fox and various mustelids, like ferrets and ermines, change their pelage color across the seasons.

因此，许多种类的动物，事实上，很多种类的动物，比如兔子和狐狸，以及各种鼬科动物，比如雪貂和貂，它们的毛皮颜色会随着季节的变化而变化。

Andrew Huberman:

安德鲁·休伯曼：

This might be kind of a duh, but fox in winter are often white or light gray and, those same animals will be brown or darker colored in the summertime and spring months.

这可能有点废话，但冬天的狐狸通常是白色或浅灰色的，而这些动物在夏季和春季会是棕色或深色的。

Now, those same animals breed in the spring, and they shut down breeding, they actually shut down ovulation.

现在，这些动物在春天繁殖，它们停止繁殖，实际上停止排卵。

They often shut down testosterone production in the winter months.

他们经常在冬季停止睾酮的产生。

So right now I'm just correlating color of fur with tendency to breed.

所以现在我只是将皮毛的颜色与繁殖倾向联系起来。

Tendency to breed, as we know, is going to be related to the levels of sex steroid hormones, estrogen and testosterone.

正如我们所知，繁殖倾向与性类固醇激素、雌激素和睾酮的水平有关。

Now, why would these two things be linked?

现在，为什么要把这两件事联系在一起呢？

Well it turns out that dopamine is the link between them.

事实证明，多巴胺是它们之间的纽带。

So dopamine has a precursor.

所以多巴胺有一个前体。

That precursor is tyrosine, which is amino acid, it comes from food.

该前体是酪氨酸，它是氨基酸，来自食物。

And when dopamine levels are high, as I mentioned before, there's a tendency for more gonadotropin-releasing hormone, luteinizing hormone, follicle-stimulating hormone, all the hormones that come from the hypothalamic-pituitary axis and stimulate estrogen and testosterone release from the ovary and testes.

正如我之前提到的，当多巴胺水平很高时，就会出现更多的促性腺激素释放激素、黄体生成素、卵泡刺激素，所有这些激素都来自下丘脑-垂体轴，刺激卵巢和睾丸释放雌激素和睾酮。

Andrew Huberman:

安德鲁·休伯曼：

Dopamine basically increases all of that.

多巴胺基本上会增加所有这些。

The precursor to dopamine is tyrosine, but the precursor to a lot of the melanin-producing elements of cells that give pigmentation, including for the hair, is tyrosine and tyrosinase, an enzyme.

多巴胺的前体是酪氨酸，但许多细胞中产生黑色素的元素（包括头发）的前体是酪氨酸和酪氨酸酶（一种酶）。

So yes, the same amino acid-based pathway and many of the same enzymes that are devoted to dopamine and dopamine increasing the sex steroid hormones are devoted to giving pigmentation to the hair and skin.

所以，是的，相同的基于氨基酸的途径和许多相同的酶致力于多巴胺和多巴胺增加性类固醇激素，致力于使头发和皮肤色素沉着。

And this is why in the summer months when days are longer, animals are breeding more.

这就是为什么在夏季，白天更长，动物繁殖更多。

And this is also why in the winter months when days are shorter, animals are breeding less.

这也是为什么在白天较短的冬季，动物的繁殖较少。

This is also why in humans, many people, not all, feel an elevation in mood in the spring and summer months, because of the amount of sunlight they're getting is increased relative to the winter months.

这也是为什么在人类中，许多人（不是所有人）在春季和夏季感到情绪高涨，因为他们获得的阳光量相对于冬季有所增加。

Now, some of you may be saying, I love the fall, I love the winter.

现在，你们中的一些人可能会说，我喜欢秋天，我喜欢冬天。

Sensitivity to light in these dopamine systems has a strong genetic component.

这些多巴胺系统对光的敏感性具有很强的遗传成分。

Andrew Huberman:

安德鲁·休伯曼：

So you go to some areas of the world — I have relatives who are Scandinavian — and in some areas of Scandinavia, people know that there's a kind of seasonal effective disorder.

所以你去世界上的一些地区——我有亲戚是斯堪的纳维亚人——在斯堪的纳维亚的一些地区，人们知道有一种季节性的疾病。

There's kind of a seasonal depression and people get sadder and more quiet.

有一种季节性的抑郁症，人们变得更加悲伤和安静。

In the winter, there's actually less going out and therefore there's less sexual behavior, there's less partying and things of that sort.

在冬天，外出的次数实际上减少了，因此性行为、聚会之类的事情也减少了。

But other people will say, no, during the winter months, I feel great and I love the holidays around winter, et cetera.

但其他人会说，不，在冬季，我感觉很好，我喜欢冬季的假期，等等。

So there's a lot of variation.

所以有很多变化。

But in general, the pathway is the following: increased viewing of sunlight, and it has to be to the eyes, it's not to the skin.

但总的来说，途径是这样的：增加阳光的照射，而且必须是眼睛，而不是皮肤。

Increased viewing of sunlight increases dopamine levels in the brain.

增加阳光照射会增加大脑中的多巴胺水平。

Increased dopamine levels in animals and humans increases the amount of these melanocytes and the activity of these melanin-producing cells, which give pigmentation to the skin and hair and indirectly increase the amount of testosterone and estrogen, and thereby reproductive behavior, feelings of wellbeing, social interactions, reductions in anxiety, et cetera.

动物和人类中多巴胺水平的增加会增加这些黑色素细胞的数量和这些产生黑色素的细胞的活性，从而使皮肤和头发色素沉着，并间接增加睾酮和雌激素的含量，从而增加生殖行为、幸福感、社交互动、焦虑的减少等。

Andrew Huberman:

安德鲁·休伯曼：

All of which should make sense based on what we've talked about already, in terms of the biology and the impact of these steroid hormones on various aspects of the mind and body.

根据我们已经讨论过的内容，所有这些都应该有意义，包括生物学以及这些类固醇激素对身心各个方面的影响。

So how does this translate to a protocol?

那么这如何转化为协议呢？

This translates to the protocol of if you want to optimize testosterone and estrogen, you need to get your light-viewing behavior correct.

这意味着如果你想优化睾丸激素和雌激素，你需要让你的光观察行为正确。

It's not just about optimizing your sleep, which is also important.

这不仅仅是优化您的睡眠，这也很重要。

It's about getting sufficient amount of light in your eyes so you have sufficient levels of dopamine.

这是为了让眼睛有足够的光线，这样你就有足够的多巴胺水平。

So the simple protocols for that I've reviewed before, but it means getting anywhere from two to 10 minutes of bright light exposure in your eyes early in the day.

因此，我之前已经回顾过简单的方案，但这意味着在一天的早些时候让眼睛接受两到十分钟的强光照射。

It is not sufficient to do this with sunglasses unless you have to do that for safety reasons; it's fine to wear prescription lenses and contacts.

仅仅佩戴太阳镜是不够的，除非出于安全原因必须这样做；佩戴处方镜片和隐形眼镜是可以的。

If you can't get sunlight for whatever reason, you want to use bright artificial light.

如果由于某种原因无法获得阳光，则需要使用明亮的人造光。

Andrew Huberman:

安德鲁·休伯曼：

But that is absolutely critical for timing the cortisol release properly, limiting cortisol release to the early part of the day, getting increases in dopamine that are going to promote the production of testosterone and estrogen to healthy levels.

但这对于正确安排皮质醇释放的时间、将皮质醇的释放限制在一天的早些时候、增加多巴胺，从而促进睾酮和雌激素的产生达到健康水平来说绝对是至关重要的。

The other aspect of light-viewing behavior that's extremely important is to avoid bright light exposure to your eyes in the middle of the night.

光观察行为的另一个极其重要的方面是避免在半夜强光照射到您的眼睛。

If you're viewing bright light in the middle of the night, you are suppressing dopamine release.

如果你在半夜看到明亮的光线，你就会抑制多巴胺的释放。

If you're suppressing dopamine release, you are suppressing testosterone levels.

如果你抑制多巴胺的释放，你就会抑制睾酮水平。

So much so that I would wager that a major effect of sleep deprivation on reducing testosterone and estrogen is not necessarily because of the lack of sleep per se.

以至于我敢打赌，睡眠不足对睾酮和雌激素减少的主要影响不一定是因为睡眠不足本身。

It's because usually when people are not getting enough sleep, they're getting too much light in their eyes in the middle of the night as well.

这是因为通常当人们睡眠不足时，他们的眼睛也会在半夜接受过多的光线。

Andrew Huberman:

安德鲁·休伯曼：

A study on this has not been completed yet, but there are two studies published in Cell and Neuron, both Cell Press journals, excellent journals, showing that viewing bright light with the eyes in the middle of the circadian night has a detrimental effect on dopamine and therefore has a detrimental effect on things like testosterone and estrogen.

对此的研究尚未完成，但有两项研究发表在 Cell 和 Neuron 上，这两篇都是 Cell Press 的优秀期刊，表明在昼夜节律的半夜用眼睛观看明亮的光线会对多巴胺产生不利影响，从而对睾酮和雌激素等物质产生不利影响。

So you can't even begin to talk about supplements and other ways to optimize testosterone, diet and its effects on testosterone and estrogen and fertility and reproductive behavior, et cetera, until you get your breathing right, until you get things like your light-viewing behavior right.

所以你甚至不能开始谈论补充剂和其他优化睾酮的方法、饮食及其对睾酮和雌激素的影响、生育力和生殖行为等等，直到你的呼吸正确，直到你的光观察行为正确。

So bright light early in the day and throughout the day is great, view as much bright light, ideally sunlight, as you can, as much as you safely can.

因此，清晨和全天的明亮光线非常棒，在安全的情况下，尽可能多地观看明亮的光线，最好是阳光。

You obviously don't want to burn your retinas or damage your retinas, so never look at any light that's so bright it's painful to look at.

您显然不想烧伤您的视网膜或损坏您的视网膜，所以永远不要看任何太亮以至于看起来很痛苦的光线。

Andrew Huberman:

安德鲁·休伯曼：

But getting a lot of light in your eyes is not just about adjusting your sleep-wake rhythms, it's also about optimizing your sex steroid hormones.

但是，让眼睛保持充足的光线不仅仅是为了调整睡眠-觉醒节律，还为了优化性类固醇激素。

And avoiding bright light in the middle of the night is not just about not disrupting your sleep, it's also about optimizing the sex steroid hormones.

半夜避免强光不仅仅是为了不扰乱你的睡眠，也是为了优化性类固醇激素。

And now that you understand a bit of how the sex steroid hormones work and how powerful they are for reducing anxiety and all these other effects, this should be straightforward to do, or hopefully it's inspired you to get your light-viewing behavior and your breathing behavior correct.

现在您已经了解了性类固醇激素的工作原理以及它们对于减少焦虑和所有其他影响的强大作用，这应该很容易做到，或者希望它能启发您纠正光观察行为和呼吸行为。

In fact, in thinking about tools, for many people that are suffering from low levels of estrogen, if they want higher levels, or low levels of testosterone, if they want higher levels, just getting the breathing and light-viewing behavior which will indirectly support sleep behavior can be a huge and positive effect on levels of sex steroid hormones.

事实上，在考虑工具时，对于许多雌激素水平低下的人来说，如果他们想要更高的水平，或者低水平的睾酮，如果他们想要更高的水平，仅仅获得间接支持睡眠行为的呼吸和光观察行为就可以对性类固醇激素水平产生巨大而积极的影响。

Andrew Huberman:

安德鲁·休伯曼：

I can already anticipate that in hearing this, you might wonder whether or not viewing light is going to, for instance, increase your testosterone a lot, when in fact you want your estrogen increased or it's going to increase your estrogen a lot when you want your testosterone increased.

我已经可以预料到，听到这个，你可能想知道，例如，观看光是否会增加你的睾酮水平，而实际上你希望你的雌激素水平增加，或者当你希望你的睾酮水平增加时，它会增加你的雌激素水平。

Everything I'm describing here is for people regardless of chromosomal or gonadal background.

我在这里描述的一切都是针对人们的，无论染色体或性腺背景如何。

So I'm trying to basically offer all this information in one swoop.

所以我试图一次性提供所有这些信息。

But basically, if you're somebody who naturally has ovaries and has higher levels of estrogen than testosterone...

但基本上，如果你天生就有卵巢并且雌激素水平高于睾酮水平......

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

Has ovaries and has higher levels of estrogen than testosterone, then viewing bright light early in the day, because of dopamine's effects, are, is going to promote more estrogen and subtle increases in testosterone.

拥有卵巢并且雌激素水平高于睾酮，然后在一天的早些时候观看明亮的光线，由于多巴胺的作用，将促进更多的雌激素和睾酮的微妙增加。

Whereas if you're somebody who starts off with more testosterone and lower estrogen, so somebody presumably who has testes, or maybe you're supplementing with testosterone through other sources for whatever reason, bright light viewing is going to increase testosterone and estrogen in parallel, but you're still going to maintain the ratio of testosterone to estrogen.

然而，如果你一开始睾酮水平较高，而雌激素水平较低，那么你可能有睾丸，或者你出于某种原因通过其他来源补充睾酮，强光观看会同时增加睾酮和雌激素，但你仍然会保持睾酮与雌激素的比例。

In short, you don't have to worry that you're going to increase the wrong hormone.

简而言之，您不必担心会增加错误的激素。

This is all about optimizing the ratios of hormones that you already have.

这都是为了优化您已有的激素比例。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we've talked about breathing, we've talked about light.

好的，我们已经讨论了呼吸，我们已经讨论了光。

Let's talk about a third element that there seems to be some excitement about lately for other reasons, but that can actually have some pretty profound influences on hormone levels, and that's heat and cold.

让我们谈谈第三个元素，最近由于其他原因似乎令人兴奋，但它实际上会对激素水平产生一些相当深远的影响，那就是热和冷。

So as always, rather than just offer a tool, I'm going to tell you the underlying science as it relates to naturally occurring phenomenon.

因此，与往常一样，我将不只是提供一个工具，而是告诉您与自然发生的现象相关的基础科学。

Because in understanding that and understanding the mechanism, you're going to be in a far better position to understand the tools and mechanisms and how you might want to adjust them for your own life.

因为在理解这一点和理解机制后，您将能够更好地理解工具和机制，以及您可能希望如何根据自己的生活调整它们。

Andrew Huberman:

安德鲁·休伯曼：

So now you understand the relationship between light, day length, dopamine and hormone levels.

现在您了解了光、日长、多巴胺和激素水平之间的关系。

And everyone should realize that temperature and day length are linked.

每个人都应该意识到温度和白天的长度是相关的。

And I'm sure as I say that, you're probably thinking, "Oh, of course." In summer when there's more sunlight, days are longer, nights are shorter, in general tends to be warmer out.

我确信当我这么说时，您可能会想：“哦，当然。”夏季，阳光较多，白天较长，夜晚较短，总体上趋于温暖。

And in winter when nights are longer, days are shorter, it tends to be colder out.

在冬天，夜晚更长，白天更短，外面往往更冷。

And in the winter months, testosterone and estrogen tend to be lower in many animals, and in humans, and in the summer months because of the role of dopamine in promoting the sex steroid hormones, when days are longer and it's warmer, humans tend to make more estrogen and testosterone relative to the other months of the year.

在冬季，许多动物和人类的睾酮和雌激素往往较低，而在夏季，由于多巴胺在促进性类固醇激素方面的作用，当白天更长且温暖时，相对于一年中的其他月份，人类往往会产生更多的雌激素和睾酮。

Andrew Huberman:

安德鲁·休伯曼：

Now, these effects can be somewhat weak and modulated, as opposed to in seasonally breathing animals, where they're really dramatic.

现在，这些影响可能有些微弱且经过调节，而在季节性呼吸的动物中，它们的影响确实非常显着。

But the point is that temperature, and day length, and sunlight, those are all intimately related because of the systems that we evolved in.

但关键是，由于我们进化的系统，温度、昼长和阳光都密切相关。

So before we had artificial light, and artificial heating, and artificial cooling, our biology evolved under systems where temperature, day length and the hormones were correlated with one another.

因此，在我们拥有人造光、人工加热和人工冷却之前，我们的生物学是在温度、日长和激素相互关联的系统下进化的。

So nowadays, there's a lot of interest in using cold as a way to stimulate testosterone.

所以现在，人们对利用寒冷来刺激睾丸激素的方式很感兴趣。

This is mainly because in the sports community, in particular, in the body-building community, they are always seeking ways to maximize testosterone, dihydrotestosterone, keep estrogen to its minimum required to still have libido and still have skin elasticity, but also walk around with Saran Wrap skin.

这主要是因为在体育界，特别是在健美界，他们总是在寻找方法最大限度地提高睾酮、二氢睾酮，将雌激素保持在最低限度，以保持性欲和皮肤弹性，同时还可以用保鲜膜行走。

Then all this kind of extreme stuff that happens there has led to a recent movement where, believe it or not, I heard this and I couldn't believe, I went and checked, although I didn't buy them, that on Amazon you can actually find people have their, literally, underwear that have ice packs, or I think they're ice pack underwear, so that people are making themselves cold at the level of the gonads in order to try and increase testosterone and libido.

然后，那里发生的所有这些极端的事情导致了最近的一场运动，不管你信不信，我听到了这个，我简直不敢相信，我去检查了，虽然我没有买它们，但在亚马逊上你实际上可以找到人们有他们的，字面上的，有冰袋的内衣，或者我认为他们是冰袋内衣，所以人们在性腺的水平上使自己变冷，以尝试增加睾丸激素和性欲。

Andrew Huberman:

安德鲁·休伯曼：

Sounds pretty crazy, but believe it or not, that and things like ice baths and cold showers can have positive effects on the sex steroid hormones, both testosterone, mainly in males, and estrogen, mainly in females.

听起来很疯狂，但不管你信不信，冰浴和冷水淋浴等东西可以对性类固醇激素产生积极影响，包括睾酮（主要是男性）和雌激素（主要是女性）。

And you might say, "Wait, I thought cold makes the reproductive axis kind of shut down a bit or reduces testosterone and estrogen." But it turns out it's not actually the cold that's having these effects in people.

你可能会说，“等等，我以为寒冷会使生殖轴稍微关闭或减少睾酮和雌激素。”但事实证明，对人们产生这些影响的实际上并不是寒冷。

Things like the ice bath, cold showers, cold water swims, these ice underwear, whatever they are — can't believe that these actually exist, but they do exist.

像冰浴、冷水淋浴、冷水游泳、这些冰内衣，无论它们是什么——都不敢相信这些真的存在，但它们确实存在。

What happens is there's a rebound in vasodilation after cooling.

发生的情况是冷却后血管舒张会反弹。

So cooling causes vasoconstriction, and then, after the cooling there's a rebound vasodilation, and there's more infusion of blood into the gonads.

因此，冷却会导致血管收缩，然后，冷却后血管舒张会反弹，更多的血液会注入性腺。

There's also an effect that's neural.

还有一种神经效应。

So let me explain how this works because there are only a few studies on this, none of which looking at the frozen underwear, but that have looked at cold exposure and levels of androgens and estrogens.

因此，让我解释一下这是如何工作的，因为这方面的研究很少，没有一项研究针对的是冷冻内衣，而是研究了寒冷暴露以及雄激素和雌激素的水平。

That's kind of interesting.

这有点有趣。

Andrew Huberman:

安德鲁·休伯曼：

So you have to remember that the gonad, the ovaries and the testes are heavily vascularized.

所以你必须记住，性腺、卵巢和睾丸都有大量的血管。

Remember even at the level of the brain, GnRH — gonadotropin-releasing hormone — comes from neurons that, believe it or not, start off in your nose early in development, migrate into the hypothalamus.

请记住，即使在大脑层面，GnRH（促性腺激素释放激素）也来自于神经元，不管你是否相信，这些神经元在发育早期就从鼻子开始，迁移到下丘脑。

I'm not making that up, they started off in your nose and migrate into the hypothalamus.

这不是我编造的，它们从你的鼻子开始，然后迁移到下丘脑。

Those neurons extend processes, we call them axons, into the pituitary and release GnRH into the pituitary.

这些神经元将过程（我们称之为轴突）延伸到垂体中，并将​​ GnRH 释放到垂体中。

There's a lot of vascularization within the pituitary, so now those hormones, or GnRH, can stimulate follicle-stimulating hormone, luteinizing hormones, which then are released and travel into the bloodstream.

垂体内有很多血管，所以现在这些激素（GnRH）可以刺激卵泡刺激素、黄体生成素，然后释放并进入血液。

Then, those hormones reach the ovary or testes, and they have to get into the ovary and testes.

然后，这些激素到达卵巢或睾丸，并且它们必须进入卵巢和睾丸。

And the way they do that is through the vascular system, and people forget, but the vascular system, and how constricted or dilated vessels are, is controlled by neurons.

他们这样做的方式是通过血管系统，人们忘记了，但血管系统以及血管的收缩或扩张程度是由神经元控制的。

Andrew Huberman:

安德鲁·休伯曼：

We discussed this during the discussion about stress and the stress episode, but it's well-known to neuroscientists that the best way to shut down neurons is to cool them.

我们在讨论压力和压力发作时讨论了这一点，但神经科学家众所周知，关闭神经元的最佳方法是冷却它们。

So, there are a lot of examples of this in the scientific literature, but most people aren't aware of it because you're not digging around in the method section of these papers.

因此，科学文献中有很多这方面的例子，但大多数人都没有意识到这一点，因为你没有深入研究这些论文的方法部分。

But when we want to shut down neurons, we can do things like inject drugs that will do that, like lidocaine, the stuff that makes you numb at the dentist, or you can use different inhibitors.

但是当我们想要关闭神经元时，我们可以做一些事情，比如注射可以做到这一点的药物，比如利多卡因，这种东西会让你在牙医那里感到麻木，或者你可以使用不同的抑制剂。

But one of the best ways to do it experimentally is to just cool neurons.

但实验上最好的方法之一就是冷却神经元。

When you make neurons cold, because there's a temperature dependence of when neurons can be active and when they can't, the neurons shut down.

当你让神经元变冷时，因为神经元何时可以活跃、何时不能活跃取决于温度，所以神经元会关闭。

So the most plausible explanation for why cold exposure, either through 1-to-10-minute ice bath, or cold shower, or the ice underpants thing, would increase testosterone, or increase estrogen, is that you're cooling the neurons that control vasoconstriction and vasodilation and shutting down the entry of blood, or at least reducing it, and hormones into the gonad.

因此，对于为什么冷接触（无论是通过 1 到 10 分钟的冰浴、冷水淋浴还是冰内裤之类的方式）会增加睾丸激素或增加雌激素，最合理的解释是，你正在冷却控制血管收缩和血管舒张的神经元，并阻止血液和激素进入性腺，或者至少减少血液进入。

Andrew Huberman:

安德鲁·休伯曼：

And then, when the gonad and the surrounding area heats up again, you're getting a rebound hypervasodilation that delivers excessive levels of...

然后，当性腺和周围区域再次升温时，您就会出现反弹性血管过度舒张，从而产生过量的……

Not excessive, but increased levels of GnRH and other hormones, and carriers, and carrier proteins and so forth that would then stimulate the gonad to release more testosterone or would stimulate the gonad to release more estrogen.

不是过量，而是 GnRH 和其他激素、载体、载体蛋白等水平增加，然后刺激性腺释放更多睾酮或刺激性腺释放更多雌激素。

That's the most plausible explanation I can come up with.

这是我能想到的最合理的解释。

There aren't a lot of studies looking at direct effects of temperature on the gonad, and it's going to be a difficult study to carry out, in any case, because unless it were done in vitro in a dish, it's very hard to eliminate all the other things like vasoconstriction, vasodilation.

没有很多研究关注温度对性腺的直接影响，无论如何，这将是一项很难进行的研究，因为除非在体外培养皿中进行，否则很难消除所有其他因素，例如血管收缩、血管舒张。

Put simply, we don't know whether or not cold and heat directly affect the production of testosterone and estrogen.

简而言之，我们不知道冷和热是否直接影响睾酮和雌激素的产生。

We only know that cold and heat can modulate those, probably through indirect mechanisms like controlling the amount of blood flow by way of shutting down or activating the neurons.

我们只知道冷和热可以调节这些，可能是通过间接机制，例如通过关闭或激活神经元来控制血流量。

Andrew Huberman:

安德鲁·休伯曼：

Now there's a lot of lore around heating up the gonads too much.

现在有很多关于性腺过度升温的传说。

There's actually a whole set of pseudoscience webpages out there saying, "Well if you want a girl, you should conceive the child at this room temperature, and if you want a boy, you should conceive the child at this room temperature." I don't think there's really any firm scientific evidence for that for either one, but there's some interesting literature about temperature dependence of production of hormones, and I think that it probably relates to these mechanisms of vasodilation and neural control over vasodilation.

实际上有一整套伪科学网页说：“如果你想要一个女孩，你应该在这个室温下怀上孩子，如果你想要一个男孩，你应该在这个室温下怀上孩子。”我认为这两者都没有任何确凿的科学证据，但有一些关于激素产生的温度依赖性的有趣文献，我认为这可能与血管舒张和神经控制血管舒张的机制有关。

And of course, excessively high heat is not good for the testes, for sperm production or for sperm health.

当然，过高的热量对睾丸、精子的产生或精子的健康都不利。

Sperm have all sorts of proteins in the cap, things like pentraxins and other things that cause them to swim faster when they're expressed properly, and in the right locations, and heat actually alters the location and the function of a lot of those proteins.

精子的帽子里含有各种各样的蛋白质，比如五聚蛋白和其他东西，当它们在正确的位置正确表达时，它们会导致它们游得更快，而热量实际上会改变许多这些蛋白质的位置和功能。

They're very heat sensitive, and so that's why excessive heat is truly not good for fertility.

它们对热非常敏感，这就是为什么过热确实不利于生育。

Which may be independent of heat's roles in promoting estrogen testosterone.

这可能与热量促进雌激素睾酮的作用无关。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so now we've talked about breathing, light and temperature.

好的，现在我们已经讨论了呼吸、光线和温度。

We talked about parenthood, we talked about competition and we talked about some pheromone effects.

我们讨论了为人父母的问题，讨论了竞争，还讨论了一些信息素的影响。

Now let's talk about particular forms of exercise and how they modulate the steroid hormones.

现在让我们谈谈特定的运动形式以及它们如何调节类固醇激素。

And then we're going to talk about various supplements, both in reference to testosterone and in reference to estrogen.

然后我们将讨论各种补充剂，包括睾酮和雌激素。

So now let's talk about how exercise in its various forms — weight training, endurance work, weight training to failure, or less intense weight training — can impact testosterone levels.

现在让我们来谈谈各种形式的锻炼——举重训练、耐力训练、举重训练至力竭或强度较低的举重训练——如何影响睾酮水平。

But I want to remind you that we're talking about testosterone both in males and females, and based on what you know from earlier in the episode, testosterone can have numerous positive effects in both males and females, provided they're in optimal range.

但我想提醒您，我们正在谈论男性和女性的睾酮，并且根据您在本集早些时候了解到的情况，睾酮可以对男性和女性产生许多积极的影响，只要它们处于最佳范围内。

Andrew Huberman:

安德鲁·休伯曼：

So if you look on the web, people say, "Oh, testosterone is increased by weight training.

因此，如果你在网上查看，人们会说，“哦，睾丸激素是通过举重训练增加的。

You want to do big, heavy compound movements: squats and deadlifts and chins and things of that sort." But what about the scientific studies?

你想做大而重的复合动作：深蹲、硬拉、引体向上等等。”但科学研究呢？

What's the actual basis for this?

这样做的实际依据是什么？

Because if you just take a step back and look at this from the perspective of scientists, you'd say, "Okay, what is a squat?" A squat is loading up a bunch of weights on a bar and then sitting down, essentially, and standing up over and over again.

因为如果你退一步，从科学家的角度来看这个问题，你会说，“好吧，什么是深蹲？”深蹲就是在杠上加载一堆重量，然后坐下，本质上是一遍又一遍地站起来。

What's a deadlift?

什么是硬拉？

It's lifting heavy weights from the ground.

它从地面举起重物。

Why would that increase testosterone?

为什么这会增加睾丸激素？

Right?

正确的？

This is what's often not discussed in the weight-training or even the exercise-science community.

这是举重训练甚至运动科学界通常不讨论的问题。

What would actually stimulate the release of testosterone from the adrenals and or testes?

什么实际上会刺激肾上腺和/或睾丸释放睾酮？

And which one is it?

是哪一个呢？

Adrenals, or testes or both?

肾上腺、睾丸或两者兼而有之？

And that's often not discussed, but as a neuroscientist, these the kinds of things we think about because we think always that genes don't create behavior.

这通常不会被讨论，但作为一名神经科学家，我们会思考这些事情，因为我们总是认为基因不会创造行为。

Immune systems don't know when to be activated.

免疫系统不知道何时被激活。

Lungs don't know when to inhale or exhale.

肺部不知道何时吸气或呼气。

Hearts don't know when to beat, except for the information that it gets from neurons.

除了从神经元获得的信息之外，心脏不知道何时跳动。

The nervous system controls all of that.

神经系统控制着这一切。

Andrew Huberman:

安德鲁·休伯曼：

And so, really, the answer has to be in the neural system that's related to these particular types of weight-bearing exercises.

因此，实际上，答案必须存在于与这些特定类型的负重练习相关的神经系统中。

So, when you go into this literature, it's kind of hard to find real mechanism.

所以，当你深入研究这些文献时，很难找到真正的机制。

You see a lot of effects.

你会看到很多效果。

You'll hear things like, "androgen receptor content," meaning testosterone and its derivatives, "Receptor content following heavy resistance exercise." And you'll find some examples that, for instance, they do muscle biopsies, they can actually see receptor increases, looking at either high volume or low volume really intense exercise, and you can find a lot of that, but not a lot of mechanism about how the nervous system would do this.

您会听到诸如“雄激素受体含量”之类的内容，意思是睾酮及其衍生物，“剧烈阻力运动后的受体含量”。你会发现一些例子，例如，他们进行肌肉活检，他们实际上可以看到受体增加，观察高强度或低强度的运动，你可以找到很多这样的例子，但没有很多关于神经系统如何做到这一点的机制。

Andrew Huberman:

安德鲁·休伯曼：

And the reason you'd want to know how it can do it is that you could potentially build better protocols, or figure out exactly what about these movements is triggering increases in androgen receptors and testosterone.

你想知道它是如何做到这一点的原因是你可能会建立更好的方案，或者弄清楚这些运动到底是什么触发了雄激素受体和睾酮的增加。

So what's interesting is when you start digging into the more mechanistic studies, what you find is that heavy weight training, so this is weight training where the sets are done with anywhere from, kind of, one to eight rep range.

所以有趣的是，当你开始深入研究更多的机制时，你会发现大重量训练，所以这是重量训练，其中的组数从 1 到 8 次重复范围内完成。

So this translates differently depending on ratio of muscle fiber type and so forth, but where basically people are working it anywhere from like 70% to 95% of their maximum, or sometimes even going right down to their one repetition maximum, really kind of max effort.

因此，根据肌纤维类型等的比例，这会有所不同，但基本上人们的训练强度是最大训练量的 70% 到 95%，有时甚至会直接降低到一次重复最大训练量，这确实是一种最大努力。

What you find is that using the nervous system in a way in which they're moving heavy loads, so that I would translate to recruitment of high threshold motor units, for you muscle physiologists, and there's a rule in muscle physiology about the neuron recruitment for moving muscles, where you basically use the minimum number of motor units of neurons to activate muscle as you possibly can.

你发现的是，以移动重物的方式使用神经系统，所以我会转化为招募高阈值运动单位，对于你们肌肉生理学家来说，肌肉生理学中有一条关于移动肌肉的神经元招募的规则，基本上是使用最少数量的神经元运动单位来尽可能地激活肌肉。

As loads increase, you have to recruit more and more neurons.

随着负荷的增加，你必须招募越来越多的神经元。

You always hear about recruiting muscle fibers, but really it's recruiting more neurons to recruit more muscle fibers.

你总是听说招募肌肉纤维，但实际上是招募更多的神经元来招募更多的肌肉纤维。

Andrew Huberman:

安德鲁·休伯曼：

And what you find is that heavy weight training, but not weight training to failure, where completion of a repetition is impossible, leads to the greatest increases in testosterone.

你会发现，大重量训练，而不是力竭训练（不可能完成重复训练），会导致睾丸激素的最大增加。

Now I'm sure there are a bunch of exercise jockeys out there that are going to come at me with a bunch of things where, "Yeah, but high volume and this, and training to failure and that." Sure, if you're willing to kind of put things side by side, adjust for exogenous testosterone treatment and all the rest, which was done in these studies, what you find in general is that weight training with heavy loads, so anywhere from one rep maximum to somewhere in the six to eight repetition range in males or females, increases testosterone significantly.

现在我确信有一群健身骑师会带着一堆东西来找我，“是的，但是高训练量等等，训练到力竭等等。”当然，如果你愿意把事情放在一起，调整外源睾酮治疗和所有其他的，这是在这些研究中完成的，你会发现一般来说，大负荷的重量训练，所以无论男性或女性，从一次最大重复到六到八次重复范围内的任何地方，都会显着增加睾酮。

And it does it for about a day, sometimes up to 48 hours.

它会持续大约一天，有时长达 48 小时。

And the studies that I found, which seem to hold the most rigor or weight based on where they're published, as opposed to being published in the journal never heard of it.

我发现的研究似乎根据其发表地点而具有最严格或最有分量的研究，而不是发表在从未听说过的期刊上。

They're published in good quality exercise physiology journals.

它们发表在高质量的运动生理学期刊上。

Andrew Huberman:

安德鲁·休伯曼：

For instance, the paper by Ratamess, R-A-T-A-M-E-S-S et al., which was published in 2005, which talks about modulations in androgen receptor content after heavy resistance exercise, looks at going to failure or not to failure; the work of Izquierdo et al., published in 2006, "Differential effects of strength training leading to failure versus not failure on hormonal responses, strength and power gains;" there are a lot of studies here, and I will certainly put the links to these in the caption.

例如，Ratamess, R-A-T-A-M-E-S-S 等人于 2005 年发表的论文，讨论了剧烈抗阻运动后雄激素受体含量的调节，着眼于是否会力竭； Izquierdo 等人于 2006 年发表的著作，“导致失败与不失败的力量训练对荷尔蒙反应、力量和力量增益的不同影响”；这里有很多研究，我肯定会将这些研究的链接放在标题中。

Many of these actually include Duncan French, who runs the UFC Training Center, who I've had the privilege of meeting and discussing some of this with before, as well as other authors, of course.

其中许多人实际上包括邓肯·弗伦奇（Duncan French），他是 UFC 培训中心的负责人，我之前有幸与他会面并讨论了其中的一些内容，当然还有其他作者。

But they all point to the fact that there's something about the engagement of the neurons that recruit high threshold motor units in muscle when moving heavy loads, but not to failure, that has to provide some sort of feedback signal either to the gonad to produce more testosterone or is increasing the activity of receptors in the body.

但他们都指出这样一个事实，即在移动重物时，神经元的参与会招募肌肉中的高阈值运动单位，但不会导致失败，这必须向性腺提供某种反馈信号以产生更多的睾酮，或者增加体内受体的活性。

Andrew Huberman:

安德鲁·休伯曼：

Now why do I say that?

现在我为什么这么说呢？

Well, this is the puzzle, right?

嗯，这就是谜题，对吧？

How is it that a particular movement, just like how is it that interacting with your child, is increasing or decreasing testosterone?

一个特定的运动，就像与你的孩子互动一样，是如何增加或减少睾丸激素的？

This is the kind of fundamental question at the mechanistic level.

这是机械层面的基本问题。

And we answered the question for child rearing; it has probably something to do with smell and pheromones, although I'm sure there are other cues as well, but there's clearly influence of hard work at the neural level and then at the muscular level for increasing testosterone.

我们回答了养育孩子的问题；它可能与气味和信息素有关，尽管我确信还有其他线索，但在神经水平和肌肉水平上的努力工作显然对增加睾丸激素有影响。

And there's also clearly an effect of working too hard, and presumably increasing cortisol too much, although I'm speculating there, in terms of reducing testosterone.

显然，工作过度也会产生影响，并且可能会导致皮质醇过多增加，尽管我是这样推测的，因为这会降低睾酮水平。

And so, the reason we're getting nitty gritty about this is because, ultimately, we'd really like to understand what are the optimal protocols?

因此，我们之所以要详细了解这一点，是因为最终我们真的想了解什么是最佳协议？

Andrew Huberman:

安德鲁·休伯曼：

Out there in the literature you hear, "Move heavy objects to increase testosterone.

在文献中你会听到这样的话：“移动重物可以增加睾丸激素。

Some of that will be converted to the more powerful androgen DHT by 5-alpha reductase, et cetera." But we really don't understand yet how these particular behaviors increase testosterone and whether or not it's doing that by moduling the receptors or it's moduling testosterone released directly, presumably testosterone released directly and sensitivity of the receptors.

其中一些将通过 5-α 还原酶等转化为更强大的雄激素 DHT。”但我们真的不明白这些特殊行为是如何增加睾酮的，以及它是通过调节受体来增加睾酮还是调节直接释放的睾酮，大概是直接释放的睾酮和受体的敏感性。

That's what most of the muscle physiology studies that I was able to find point to.

这就是我能找到的大多数肌肉生理学研究的要点。

But this basically boils down to a particular set of protocols where, if you want to increase testosterone for whatever reason, that weight training with heavy loads but not to failure seems to be the best supported, at least scientifically supported, solution to that.

但这基本上可以归结为一组特定的协议，如果您出于某种原因想要增加睾丸激素，那么大负荷但不至于力竭的重量训练似乎是最好的支持的解决方案，至少是科学支持的解决方案。

Now, it may not raise your testosterone levels as high as you want, but it's definitely taking things in the correct direction.

现在，它可能不会将你的睾丸激素水平提高到你想要的那么高，但它肯定会让事情朝着正确的方向发展。

Andrew Huberman:

安德鲁·休伯曼：

Now, many of you might be endurance athletes or also enjoy exercise besides heavy weight-bearing exercise.

现在，你们中的许多人可能是耐力运动员，或者除了大重量的负重运动之外还喜欢运动。

And there are several studies exploring whether or not endurance activity can increase or decrease androgen levels, and whether or not you combine endurance activity and weight training, whether or not that has any effect if you do the endurance activity first or second.

有几项研究探讨耐力活动是否可以增加或降低雄激素水平，以及是否将耐力活动和重量训练结合起来，如果您先进行耐力活动还是再进行耐力活动是否会产生任何影响。

And the takeaway from all of this was that endurance activity, if performed first, leads to decreases in testosterone during the weight training session, as compared to the same weight training session done first, followed by endurance activity.

所有这一切的结论是，与先进行相同的重量训练，然后进行耐力活动相比，如果首先进行耐力活动，则会导致重量训练期间睾酮激素的减少。

In other words, if you want to optimize testosterone levels, it seems to be the case that weight training first and doing cardio-type endurance activity afterward is the right order of business.

换句话说，如果你想优化睾丸激素水平，那么首先进行举重训练，然后进行有氧耐力活动似乎是正确的顺序。

Now, when these are done on separate days, it doesn't seem to have an effect, that it is, they showed no statistical interaction.

现在，当这些在不同的日子完成时，似乎没有效果，也就是说，它们没有显示出统计上的相互作用。

But it seems that if you're going to do these in the same workout episode, that it's move heavy loads first, then do cardiovascular exercise.

但似乎如果你要在同一训练集中进行这些运动，那么首先要进行重负荷，然后进行心血管锻炼。

Andrew Huberman:

安德鲁·休伯曼：

So there's a little bit of data looking, specifically, at how endurance exercise impacts testosterone and its derivatives.

因此，有一些数据特别关注耐力运动如何影响睾酮及其衍生物。

And it's very clear that high intensity interval training, sprinting, et cetera, which somewhat mimics the neural activity that occurs while moving heavy weight loads, is going to increase testosterone.

很明显，高强度间歇训练、短跑等在某种程度上模仿了移动大重量时发生的神经活动，将增加睾丸激素。

There's ample evidence for that in the literature.

文献中有充分的证据证明这一点。

And that endurance exercise that extends beyond 75 minutes is going to start to lead to reductions in testosterone, presumably by increases in cortisol.

持续超过 75 分钟的耐力运动将开始导致睾丸激素减少，可能是通过皮质醇增加而导致的。

But of course, the intensity of the exercise is going to be important too.

但当然，锻炼的强度也很重要。

I don't think anyone really believes that hiking for three hours is going to reduce your testosterone.

我认为没有人真正相信徒步三个小时会降低你的睾丸激素。

Whereas I think, if one were to go out and run hard for three hours, that you can imagine there'd be reductions in testosterone by way of increases in cortisol.

然而我认为，如果一个人出去努力跑步三个小时，你可以想象，睾丸激素会因皮质醇的增加而减少。

And so, while this area certainly needs more research, it's pretty clear that limiting the endurance exercise to 75 minutes or less, not making it too intense, is one way to keep cortisol from going through the roof.

因此，虽然这个领域确实需要更多的研究，但很明显，将耐力运动限制在 75 分钟或更少，而不是让它太剧烈，是防止皮质醇飙升的一种方法。

Andrew Huberman:

安德鲁·休伯曼：

But I've talked on previous episodes, and there are a lot of others who have talked out there about how to clamp cortisol, how to keep cortisol more reduced.

但我已经在之前的剧集中谈到过，还有很多其他人谈到了如何抑制皮质醇，如何进一步减少皮质醇。

This is also one of the reasons why you can imagine that various individuals, either for competition or just for their own purposes, rely on testosterone therapy, exogenous testosterone, not just for weight training, but for endurance exercise.

这也是为什么你可以想象各种个人，无论是为了竞争还是仅仅为了自己的目的，依赖睾酮疗法，外源性睾酮，不仅仅是为了重量训练，而是为了耐力锻炼的原因之一。

So, this is one of the reasons why every once in a while a professional cyclist will get popped for performance enhancing drugs.

因此，这就是为什么职业自行车手时不时地会服用增强性能药物的原因之一。

I mean, they'll get caught.

我的意思是，他们会被抓住的。

And it's not just that they're increasing red blood cells through EPO and things of that sort, oftentimes they're also taking testosterone, not because they want to be large or have massively hypertrophied muscles, but because — they're injecting testosterone, they don't have to worry about cortisol-induced reductions in testosterone.

这不仅仅是因为他们通过促红细胞生成素和类似的东西增加红细胞，通常他们还服用睾酮，不是因为他们想要变大或拥有大量肥大的肌肉，而是因为——他们注射睾酮，他们不必担心皮质醇引起的睾酮减少。

They can just clamp or keep their testosterone levels high.

他们可以控制或保持较高的睾酮水平。

Not something I'm recommending, but I'm just justifying the rationale for why an endurance athlete would want to do that at all.

我不是在推荐什么，但我只是在证明为什么耐力运动员想要这样做的理由。

Andrew Huberman:

安德鲁·休伯曼：

So now let's switch over to talking about estrogen.

现在我们来谈谈雌激素。

So there are many people who are trying to optimize their estrogen levels, and one of the places where this shows up a lot, and I get a lot of questions about, is menopause.

因此，有很多人试图优化雌激素水平，而这种情况经常出现的地方之一，我收到很多问题，就是更年期。

So menopause, as I mentioned earlier, is this fairly massive reduction in the amount of estrogen that is circulating in one's blood, mainly because the ovary is now depleted of some estrogen production of its own.

因此，正如我之前提到的，更年期是指血液中循环的雌激素数量大幅减少，主要是因为卵巢现在耗尽了自身产生的一些雌激素。

The eggs are not being produced, they've been depleted, et cetera.

鸡蛋没有被生产出来，它们已经耗尽了，等等。

So, menopause is characterized by a variety of symptoms, and it's multifaceted, probably deserves an entire episode on its own.

因此，更年期的特点是有多种症状，而且是多方面的，可能值得单独描述一个完整的症状。

But things like hot flashes, things like mood swings, things like headaches, in particular migraine headaches, there can be a lot of brain fog, it can be very, very disruptive for people.

但是像潮热、情绪波动、头痛，特别是偏头痛，可能会有很多脑雾，这对人们来说是非常非常具有破坏性的。

Now you sometimes hear about andropause, which is thought to be the kind of analog to menopause.

现在，您有时会听说男性更年期，这被认为与更年期类似。

But menopause has certain characteristics that make it a very robust phenomenon for most women, whereas for men, andropause is going to sometimes happen, sometimes won't.

但更年期有某些特征，这使得它对大多数女性来说是一种非常严重的现象，而对男性来说，男性更年期有时会发生，有时不会。

Andrew Huberman:

安德鲁·休伯曼：

In fact, without going into the details of the graphs and the data, it's very clear, as I mentioned earlier, that some men maintain levels of circulating androgens that are quite high, even as, similar as they were in puberty, and their teen years and twenties, well into their 60s, 70s, and 80s if they're optimizing a lot of other things.

事实上，无需深入了解图表和数据的细节，正如我之前提到的，很明显，有些男性的循环雄激素水平保持在相当高的水平，即使他们在青春期、十几岁和二十几岁时，甚至到了 60 多岁、70 多岁和 80 多岁，如果他们正在优化很多其他事情的话。

And probably genetics plays a role as well, whereas some males won't.

也许遗传因素也发挥了作用，而有些男性则不会。

But within the female population, or population of individuals that have ovaries, there's a very stereotyped and characteristic reduction in estrogen levels as the number of eggs becomes depleted, and that's what we think of as menopause.

但在女性群体或有卵巢的个体群体中，随着卵子数量的减少，雌激素水平会出现非常刻板和典型的下降，这就是我们所说的更年期。

Andrew Huberman:

安德鲁·休伯曼：

So, what are the various things that one can do for menopause?

那么，更年期可以做哪些事情呢？

Well, one of the most common ones is that physicians will prescribe supplemental estrogen.

嗯，最常见的一种是医生会开补充雌激素的处方。

So this is hormone therapy, where somebody takes either their oral estrogen, or they'll use a patch or a pellet, some way to secrete estradiol into the system.

这就是激素疗法，人们要么口服雌激素，要么使用贴片或丸剂，以某种方式将雌二醇分泌到系统中。

And that has varying success depending on the individual.

根据个人的不同，这会取得不同的成功。

Some people respond very well to it, other people really have challenges with it, and there are a lot of side effects associated with it for some people, not others.

有些人对此反应很好，其他人则确实面临挑战，并且对某些人（而不是其他人）有很多与之相关的副作用。

In addition, there's a concern always about supplementing estrogen when there's a breast cancer background in the family, or there's concern about breast cancer for any reason, because a lot of those cancers are estrogen dependent.

此外，当家庭中有乳腺癌背景时，或者出于任何原因担心乳腺癌时，总是会担心补充雌激素，因为许多癌症都依赖于雌激素。

And that's why drugs like Tamoxifen and Anastrozol, and drugs that block either aromatase or block estrogen receptors directly, were initially developed.

这就是为什么最初开发了他莫昔芬和阿那曲唑等药物以及阻断芳香酶或直接阻断雌激素受体的药物。

Andrew Huberman:

安德鲁·休伯曼：

You see them a lot on the internet, again, for all the sports folks who are trying to increase testosterone, reduce estrogen.

你会在互联网上看到很多他们试图增加睾丸激素、减少雌激素的体育人士。

But remember, those drugs were initially developed as ways to prevent estrogen binding to the estrogen receptor as cancer treatments.

但请记住，这些药物最初是为了防止雌激素与雌激素受体结合作为癌症治疗方法而开发的。

So I want to be very clear, and I've said this many times: we always put in the caption of each episode, of course, that I'm not a physician, I'm not an MD, I don't prescribe anything — I'm a professor, I profess things, I'm here to translate the scientific literature and point to what might be some useful avenues for exploration.

所以我想说得非常清楚，我已经说过很多次了：当然，我们总是在每集的标题中注明，我不是医生，我不是医学博士，我不开任何药方——我是教授，我自称是东西，我来这里是为了翻译科学文献，并指出可能是一些有用的探索途径。

But this is just for information purposes; you should definitely talk to your doctor about anything that I'm talking about now, or in any episode for that matter.

但这仅供参考；你绝对应该和你的医生讨论我现在谈论的任何事情，或者任何情节中与此相关的事情。

Andrew Huberman:

安德鲁·休伯曼：

So if you look at the literature on menopause outside of just standard estrogen therapy, there are some very interesting compounds out there that have been used, and that are supported by quality peer-reviewed studies.

因此，如果您查看标准雌激素疗法之外有关更年期的文献，就会发现一些非常有趣的化合物已被使用，并且得到了高质量同行评审研究的支持。

And again, I'll refer you once again to this amazing website, Examine.com, where you can put in essentially any condition, or any supplement, and it'll point you to the human effect matrix.

再说一遍，我将再次向您推荐这个令人惊叹的网站，Examine.com，您可以在其中输入基本上任何条件或任何补充剂，它会向您指出人类效应矩阵。

Not animal studies, but human studies that have explored these things.

不是动物研究，而是探索这些事物的人类研究。

Now, there are a huge variety of them here, so I won't go into all of them, but some of the proestrogenic compounds that have been shown to be powerful in the context of menopause, as well as other conditions where estrogen is lower than one would like, include a description.

现在，它们的种类繁多，所以我不会一一介绍它们，但一些已被证明在更年期以及雌激素低于预期的其他情况下非常有效的孕激素化合物包括了描述。

And some of the literature, I'll get into this in a moment of something like black cohosh.

还有一些文献，我稍后会讨论黑升麻之类的东西。

I think that's the correct pronunciation.

我认为这是正确的发音。

It's literally the word black and then C-O-H-O-S-H.

它的字面意思是黑色这个词，然后是 C-O-H-O-S-H。

And it's very interesting, there are 13 peer-reviewed studies that have reached prominence in the kind of commercial landscape, where this substance, black cohosh, has been promoted as a way to increase estrogen.

非常有趣的是，有 13 项经过同行评审的研究在商业领域取得了显着的成就，其中黑升麻这种物质被宣传为一种增加雌激素的方法。

Andrew Huberman:

安德鲁·休伯曼：

Turns out that the effects are consistent but are fairly minor.

事实证明，效果是一致的，但相当轻微。

Fairly minor increases in estrogen.

雌激素的增加相当小。

So it does seem to be a real effect.

所以这看起来确实是一个真实的效果。

It is significant over the placebo effect, but there's also a significant placebo effect in some of these studies as well.

它比安慰剂效应更显着，但在其中一些研究中也存在显着的安慰剂效应。

So, what's interesting, when you look at these studies is that many of them were carried out over a period of six-plus months, they're double-blind studies, et cetera, and almost all of them led to modest increases in estrogen and modest decreases in menopause-related symptoms.

所以，有趣的是，当你看这些研究时，你会发现其中许多研究都是在六个多月的时间内进行的，它们是双盲研究等等，几乎所有研究都导致雌激素适度增加和更年期相关症状适度减少。

Now, a few additional details about these studies.

现在，介绍一些有关这些研究的其他细节。

They were generally carried out on women aged 45 to 64.

这些手术通常针对 45 至 64 岁的女性进行。

In some cases, they looked specifically at women that were clinically obese or overweight, although not always.

在某些情况下，他们特别关注临床上肥胖或超重的女性，尽管并非总是如此。

The subject size pools are pretty big, anywhere from 50 to 87.

主题数量相当大，从 50 到 87 不等。

These are decent size, 132 subjects, et cetera.

这些规模相当大，有 132 个主题，等等。

So these look to be like quality studies and they basically point to the fact that black cohosh can have a modest effect in improving menopause symptoms.

因此，这些看起来像是高质量的研究，它们基本上指出了这样一个事实：黑升麻对改善更年期症状有一定的作用。

Andrew Huberman:

安德鲁·休伯曼：

The other one is Panax ginseng, so, P-A-N-A-X ginseng, has been shown to decrease some symptoms associated with menopause, mostly related to libido, although the other effects were unreliable.

另一种是人参，即 P-A-N-A-X 人参，已被证明可以减轻一些与更年期相关的症状，主要与性欲有关，尽管其他效果不可靠。

Other things like maca, which is known to increase dopamine, actually had minor effects.

其他的东西，比如玛卡，众所周知可以增加多巴胺，实际上效果很小。

Things like — the names here are a little hard to pronounce, so forgive me — things like Valeriana officinalis has shown that there can be some improvement in the hot flash symptoms and some of the insomnia associated with that.

像这样的东西——这里的名字有点难以发音，所以请原谅我——像缬草这样的东西已经表明，潮热症状和与之相关的一些失眠可以得到一些改善。

So that might be worth exploring.

所以这可能值得探索。

Again, discussed with your doctor.

再次与您的医生讨论。

But these were both 100 subject-plus, age 45 to 64 individuals, double-blind, placebo-controlled studies that showed significant but modest effects.

但这些都是 100 名以上受试者、年龄在 45 岁至 64 岁之间的双盲、安慰剂对照研究，显示出显着但适度的效果。

Andrew Huberman:

安德鲁·休伯曼：

There was one substance in the gallery of the compounds that was looked at that turns out to be particularly interesting.

在化合物库中，有一种物质经过观察发现特别有趣。

And this one is also particularly difficult to pronounce, and it's Pueraria mirifica.

而且这个也特别难念，它就是野葛根（Pueraria mirifica）。

So I'm going to spell this out for you.

所以我要为你解释一下。

It's P-U-E-R-A-R-I-A pueraria, mirifica, M-I-R-I-F-I-C-A.

它是 P-U-E-R-A-R-I-A 葛根、野葛根、M-I-R-I-F-I-C-A。

And there're four studies on this compound that show in every case it to be very potent, in fact, comparable to estrogen replacement therapy in reducing the symptoms of menopause.

有四项关于这种化合物的研究表明，在每种情况下，它在减轻更年期症状方面都非常有效，事实上，可以与雌激素替代疗法相媲美。

So this was pretty striking, because when you go through these studies and you look again, they seem to be pretty well controlled, as far as I could tell, and they explored a pretty wide subject pool.

所以这是非常引人注目的，因为当你仔细阅读这些研究并再次观察时，据我所知，它们似乎得到了很好的控制，并且他们探索了相当广泛的主题库。

And it seems that every single one of these studies, when looking side by side at Pueraria mirifica, which is also called now, this is really hard to pronounce, Kwao Krua — I guess that's the name that they used in various countries — that it was comparable to estrogen replacement therapy.

似乎这些研究中的每一项，当并排观察野葛根（现在也被称为野葛根）时，这真的很难发音，Kwao Krua——我猜这是他们在不同国家使用的名字——它与雌激素替代疗法相当。

Andrew Huberman:

安德鲁·休伯曼：

So I mentioned this because a lot of people contacted me and said, "What about the insomnia in menopause?

所以我提到这个是因为很多人联系我说：“更年期失眠怎么办？

What about the headaches in menopause?" Now, I'm not suggesting you run out and immediately start taking any of these compounds.

更年期头痛怎么办？”现在，我并不是建议您用完并立即开始服用任何这些化合物。

Please talk to your doctor.

请咨询您的医生。

Any hormone-related compound is a serious consideration because of the relationship to breast cancers, but just in general, these compounds, estrogen and testosterone, are exceedingly powerful in terms of controlling our mental and physical states.

由于与乳腺癌的关系，任何与激素相关的化合物都是需要认真考虑的，但总的来说，这些化合物（雌激素和睾酮）在控制我们的精神和身体状态方面非常强大。

And so, you want to approach them with caution, but I thought that that one, in particular, was interesting, and for which there are quite a few PubMed documented peer-reviewed studies in quality journals.

因此，你要谨慎对待它们，但我认为其中一个特别有趣，并且在高质量期刊上有相当多的 PubMed 记录的同行评审研究。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so now let's talk about the role of specific compounds, some of which, many of which, can be taken in supplementation form or extracted from diet and nutrition in order to optimize sex steroid hormones.

好的，现在让我们谈谈特定化合物的作用，其中一些化合物，其中许多化合物，可以以补充剂的形式服用或从饮食和营养中提取，以优化性类固醇激素。

And again, I just want to emphasize that I'm not suggesting anyone take anything, or stop taking anything, this is purely for informational purposes, but some of the data on these is quite striking and impressive.

再次，我只是想强调，我并不是建议任何人服用任何东西，或停止服用任何东西，这纯粹是为了提供信息，但其中的一些数据是相当惊人和令人印象深刻的。

Andrew Huberman:

安德鲁·休伯曼：

It's very clear that certain collections of nutrients are useful for promoting testosterone and estrogen production in their proper ratios.

很明显，某些营养素的组合有助于促进睾酮和雌激素以适当的比例产生。

And those things are what I would call the sort of usual suspects: Vitamin D, which is important for so many biological functions, including endocrine functions.

这些东西就是我所说的常见嫌疑物：维生素 D，它对许多生物功能（包括内分泌功能）都很重要。

Zinc, magnesium, et cetera.

锌、镁等。

And if you want to look into this more deeply, and you want to understand exactly what the negative effects are of not having sufficient zinc, magnesium, and what those levels might actually be, there's a paper that's available, you can go on PubMed.

如果您想更深入地研究这个问题，并且想准确了解缺乏足够的锌、镁的负面影响以及这些水平实际上可能是多少，可以阅读 PubMed 上的一篇论文。

I can't pronounce this last name, I'm sorry, it looks to me like Wrzosek, but it's W-R-Z-O-S-E-K.

我无法发音这个姓氏，抱歉，在我看来它像 Wrzosek，但它是 W-R-Z-O-S-E-K。

I hope I didn't butcher that too badly.

我希望我没有把它杀得太惨。

Wrzosek et al., 2020, in Endocrinology and Metabolism Review.

Wrzosek 等人，2020 年，《内分泌学和代谢评论》。

So there's a recent paper in a good peer-reviewed journal.

最近有一篇论文发表在一份优秀的同行评审期刊上。

It talks mainly about how the hypothalamic pituitary adrenal axis and the sex steroid hormones are negatively impacted by deficiencies in magnesium, deficiencies in vitamin D and deficiencies in zinc.

它主要讨论镁缺乏、维生素 D 缺乏和锌缺乏如何对下丘脑、垂体、肾上腺轴和性类固醇激素产生负面影响。

However, that doesn't point to the levels that one should take in order to optimize.

然而，这并没有指出为了优化而应该采取的水平。

So it doesn't say, "Take X amount of zinc, or X amount of magnesium or X amount of vitamin D."

所以它并没有说“服用 X 量的锌、X 量的镁或 X 量的维生素 D”。

Andrew Huberman:

安德鲁·休伯曼：

For that information, because it's so context dependent and individual dependent, I highly recommend you go to Examine.com.

有关该信息，因为它非常依赖于上下文和个人，所以我强烈建议您访问 Examine.com。

You can put in "Zinc" or "Magnesium" or "Vitamin D," and they will give you ranges of dosages that are supported by specific studies.

您可以输入“锌”、“镁”或“维生素 D”，它们会给您特定研究支持的剂量范围。

Again, that information is completely free to you, and it's very useful in figuring that out.

同样，这些信息对您来说是完全免费的，并且对于弄清楚这一点非常有用。

I personally have supplemented with zinc, magnesium and vitamin D for years-

我个人多年来一直补充锌、镁和维生素D-

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

...

...

personally have supplemented with zinc, magnesium, and vitamin D for years, but many other people do that as well.

我个人多年来一直补充锌、镁和维生素 D，但许多其他人也这样做。

The question is always, how much?

问题始终是，多少钱？

That's why I'm a proponent of getting blood work done, because that's how you know whether or not your androgen levels, as well as things like vitamin D levels, et cetera, are sufficiently high.

这就是为什么我支持进行血液检查，因为这样可以知道您的雄激素水平以及维生素 D 水平等是否足够高。

Andrew Huberman:

安德鲁·休伯曼：

The takeaway from these studies, looking at what deficiencies cause in terms of deficits in testosterone and estrogen, really point in the direction of, make sure you're getting adequate zinc, magnesium and D3, unless you want these steroid hormone levels to be reduced, for whatever reason.

这些研究的结论是，看看哪些缺陷会导致睾酮和雌激素缺乏，真正指出的是，确保您摄入足够的锌、镁和 D3，除非您出于某种原因希望降低这些类固醇激素水平。

Andrew Huberman:

安德鲁·休伯曼：

One of the things that's been shown time and time again to have very negative effects on sex steroid hormones, testosterone mainly in men, estrogen mainly in women, is opioids.

一次又一次被证明对性类固醇激素（主要是男性的睾酮，主要是女性的雌激素）有非常负面影响的物质之一是阿片类药物。

There's this whole issue, of course, of the opioid epidemic.

当然，这就是阿片类药物流行的整个问题。

It's deserving of an entire episode.

它值得一整集。

We are going to talk about that with experts in addiction and people that treat pain, and so forth.

我们将与成瘾专家和治疗疼痛的人等讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

The opioids dramatically reduce levels of testosterone and estrogen.

阿片类药物可显着降低睾酮和雌激素的水平。

They do that mainly by disrupting the receptors on gonadotropin-releasing hormone neurons.

他们主要通过破坏促性腺激素释放激素神经元上的受体来做到这一点。

These neurons within the hypothalamus that communicate to the pituitary.

下丘脑内的这些神经元与垂体进行通信。

Andrew Huberman:

安德鲁·休伯曼：

In fact, people that take large amounts of opioids, or even take low levels of opioids for long periods of time, will develop all sorts of endocrine syndromes.

事实上，大量服用阿片类药物，甚至长期服用少量阿片类药物的人，都会出现各种内分泌综合症。

That's been shown over and over again.

这已经被一再证明了。

Gynecomastia, or male breast development in males, disruptions to the ovary in females.

男性乳房发育症，即男性乳房发育，女性卵巢受损。

It's really a quite terrible situation.

这确实是一个非常可怕的情况。

Excessive opioids are very problematic for sex steroid hormones.

过量的阿片类药物对于性类固醇激素来说是一个很大的问题。

Andrew Huberman:

安德鲁·休伯曼：

I don't think anyone will have any trouble finding any literature on that.

我认为任何人都可以轻松找到这方面的文献。

You can just go into PubMed.

你可以直接进入PubMed。

You can put opioids testosterone or opioids estrogen.

您可以使用阿片类睾酮或阿片类雌激素。

The major effect is actually way up in the hypothalamus, to shut down the production of GnRH, the very hormone that stimulates testosterone and estrogen release.

主要作用实际上是在下丘脑中，以关闭促性腺激素释放激素（GnRH）的产生，促性腺激素释放激素是刺激睾酮和雌激素释放的激素。

Andrew Huberman:

安德鲁·休伯曼：

Now, there's an entire industry devoted to supplements and various things that people can take to increase testosterone, some of which have scientific data to support them, some of which do not, and some of which have anecdotal support and some of which do not.

现在，有一个完整的行业致力于补充剂和人们可以服用的各种东西来增加睾丸激素，其中一些有科学数据支持，有些没有，有些有轶事支持，有些则没有。

This ranges so broadly.

这个范围很广。

Andrew Huberman:

安德鲁·休伯曼：

I mean, things like the material off deer antlers, which is high in, supposedly IGF1, which is in the growth hormone pathway, all the way to actual consumption of bull testes.

我的意思是，像鹿角上的物质，据说IGF1含量很高，它存在于生长激素途径中，一直到公牛睾丸的实际消耗。

You can go on Amazon right now.

你现在就可以上亚马逊了。

I certainly don't suggest that you do.

我当然不建议你这么做。

You can actually buy ground-up testes from cows and you can consume those.

实际上，您可以从牛身上购买磨碎的睾丸并食用它们。

Now, a lot of that's going to be broken down in the gut.

现在，其中很多将在肠道中分解。

I'm certainly not suggesting you do that, but just to point out, this is a huge and vast literature, and it actually dates back hundreds of years.

我当然不是建议你这样做，只是想指出，这是一本庞大而浩瀚的文献，而且它实际上可以追溯到数百年前。

Andrew Huberman:

安德鲁·休伯曼：

Even though testosterone wasn't discovered that long ago as a specific hormone molecule, and characterized and then resynthesized, it has a huge industry because of the powerful effects that it has.

尽管睾酮作为一种特定的激素分子很久以前才被发现，也没有被表征并重新合成，但由于其强大的作用，它拥有一个巨大的产业。

Likewise, with estrogen, the development of the birth control pill was only made possible by understanding the structure of estrogen and estradiol.

同样，对于雌激素，只有了解雌激素和雌二醇的结构，避孕药的开发才有可能。

We're going to talk all about birth control and how it works and its influence on various other pathways in a future episode.

我们将在未来的剧集中讨论节育及其运作方式及其对各种其他途径的影响。

Andrew Huberman:

安德鲁·休伯曼：

There are these supplement compounds that are supported by the scientific literature, in terms of their ability to adjust androgens, things like testosterone and dihydrotestosterone.

这些补充剂化合物在调节雄激素（如睾酮和二氢睾酮）的能力方面得到了科学文献的支持。

One of the ones that has really good evidence for it is creatine.

肌酸是有充分证据证明这一点的物质之一。

It's very clear that something about creatine, although the mechanism isn't exactly clear, either increases 5-alpha reductase or makes the testosterone molecule more susceptible to certain enzymatic reactions that lead to increases in DHT.

很明显，尽管机制尚不清楚，但肌酸的某些成分要么会增加 5-α 还原酶，要么会使睾酮分子更容易受到某些酶促反应的影响，从而导致 DHT 增加。

DHT, dihydrotestosterone, as I mentioned in the previous episode, has this dramatic role in creating a kind of masculinization of the brain prenatally.

正如我在上一集中提到的，DHT（二氢睾酮）在产前大脑男性化方面发挥着巨大作用。

Andrew Huberman:

安德鲁·休伯曼：

It also defines the primary sex characteristic of, the growth of the penis, et cetera.

它还定义了主要性别特征、阴茎的生长等。

Beyond infancy and early childhood and later in life, it has powerful effects in creating balding, in beard growth, et cetera.

除了婴儿期、幼儿期和晚年，它对造成秃顶、胡须生长等都有强大的影响。

It has a much higher affinity for the androgen receptor than does testosterone.

它对雄激素受体的亲和力比睾酮高得多。

Andrew Huberman:

安德鲁·休伯曼：

Creatine can increase DHT, which means that if you take creatine and you're very DHT-susceptible, then you might experience some hair loss.

肌酸可以增加 DHT，这意味着如果您服用肌酸并且您对 DHT 非常敏感，那么您可能会出现一些脱发。

This has been heavily debated.

这引起了激烈的争论。

Does creatine cause baldness?

肌酸会导致秃头吗？

It's going to depend.

这要看情况。

It's going to depend on how much 5-alpha reductase you have and how prone to hair loss you are.

这取决于您有多少 5-α 还原酶以及您脱发的倾向。

Andrew Huberman:

安德鲁·休伯曼：

Some people can take creatine without any problem, in terms of hair loss.

有些人服用肌酸对于脱发没有任何问题。

Some people cannot.

有些人不能。

They start losing their hair to levels that, at least for them, aren't comfortable.

他们的头发开始脱落，至少对他们来说是不舒服的。

There are a few other things that can increase testosterone, and it has to do with the way that testosterone exists in its free and its bound form.

还有一些其他因素可以增加睾酮，这与睾酮以游离形式和结合形式存在的方式有关。

Andrew Huberman:

安德鲁·休伯曼：

Testosterone, the molecule, is total testosterone.

睾酮分子是总睾酮。

That's usually what's measured.

通常这就是测量的内容。

This is the kind of levels that are typically thrown around, of anywhere from 300 and 900 being the natural range, and then super physiological, getting up into 1,200, 1,600 range.

这是一种通常会出现的水平，从 300 到 900 都是自然范围，然后是超级生理范围，达到 1,200 到 1,600 范围。

Andrew Huberman:

安德鲁·休伯曼：

Testosterone isn't just roaming around free in the blood, at least most of it isn't.

睾丸激素不仅仅在血液中游离，至少大部分不是。

Most of it is bound to either sex hormone binding globulin, SHBG, or to albumin.

其中大部分与性激素结合球蛋白、SHBG 或白蛋白结合。

They're needed as transporters, to get testosterone into cells so that testosterone can have its effects on gene expression as well as other pathways within the cells.

它们需要作为转运蛋白，将睾酮输送到细胞中，以便睾酮可以对基因表达以及细胞内的其他途径产生影响。

Andrew Huberman:

安德鲁·休伯曼：

People talk about that the level of free testosterone is really what's important, and that you want to optimize free testosterone.

人们谈论游离睾酮水平确实很重要，并且您想要优化游离睾酮。

That's a little bit of a tricky statement.

这是一个有点棘手的声明。

That's like, it's true and yet it's not really reflective of a thorough understanding of how these binding globulins work.

这就像，这是真的，但它并没有真正反映对这些结合球蛋白如何工作的透彻理解。

Andrew Huberman:

安德鲁·休伯曼：

Remember, these binding globulins aren't there to soak up all your testosterone just to make it hard for you to free up testosterone and make gains in the gym, or whatever it is, or have increases in libido.

请记住，这些结合球蛋白不会吸收您所有的睾酮，只是让您难以释放睾酮并在健身房或其他任何事情中获得收益，或增加性欲。

They're there to actually transport testosterone to specific tissues, to shuttle them to specific tissues, and to set the rate of bound and unbound testosterone so that it's not all unbound at once.

它们实际上是将睾酮运输到特定的组织，将它们运送到特定的组织，并设定结合和未结合的睾酮的速率，这样它就不会立即全部释放。

Andrew Huberman:

安德鲁·休伯曼：

It's always interesting to look in the literature and see how everyone wants to free up their testosterone so that it can work.

查阅文献并了解每个人如何希望释放睾酮以使其发挥作用总是很有趣的。

Sex hormone binding globulin can bind up too much testosterone to the point where it's having negative effects on libido or on muscle growth and fat loss and things of that sort.

性激素结合球蛋白可以结合过多的睾酮，从而对性欲或肌肉生长和脂肪减少等产生负面影响。

Andrew Huberman:

安德鲁·休伯曼：

This is true in males and females, or it can be doing exactly what it's supposed to do, which is shuttling testosterone to the proper tissues and organs, where it has all these effects, including the brain.

对于男性和女性来说都是如此，或者它可以完全发挥其应有的作用，即将睾酮输送到适当的组织和器官，在那里它具有所有这些作用，包括大脑。

Andrew Huberman:

安德鲁·休伯曼：

There are supplements, in particular Tongkat ali, which is, it has this other name.

有一些补充剂，特别是东革阿里，它有另一个名字。

It's something I call Tongkat ali.

我称之为东革阿里。

Sometimes it's called, and forgive me that it's hard to pronounce, but Eurycoma longifolia Jack.

有时它被称为，请原谅我很难发音，而是Eurycoma longifolia Jack。

They always seem to have these names that allude to androgenic features.

他们的名字似乎总是暗示着雄激素特征。

I don't know why longifolia Jack.

我不知道为什么长叶杰克。

I don't know.

我不知道。

I think it's kind of obvious why that sounds androgenic.

我认为这听起来很明显是雄性激素的原因。

Andrew Huberman:

安德鲁·休伯曼：

This has been shown in several studies, and you can find these on Examine.com or you can go to PubMed, if you like.

这已在多项研究中得到证实，您可以在 Examine.com 上找到这些研究，或者如果您愿意，也可以访问 PubMed。

I've looked at these, that it does seem to have some pro-fertility, pro-free testosterone and subtle aphrodisiac effects.

我看过这些，它似乎确实有一些促生育、促游离睾酮和微妙的催情作用。

It does also seem to be a slight antiestrogen.

它似乎也有轻微的抗雌激素作用。

Andrew Huberman:

安德鲁·休伯曼：

The reports of this are, people take this anywhere from 400 to 800 milligrams a day.

据报道，人们每天服用 400 至 800 毫克。

Again, I'm not suggesting you do that, but that's what's out there.

再说一次，我并不是建议你这样做，但事实就是如此。

There is some decent scientific literature to support the fact that it liberates some of the bound testosterone and allows more free testosterone to be available.

有一些不错的科学文献支持这样一个事实：它释放了一些结合的睾酮，并允许更多的游离睾酮可用。

Andrew Huberman:

安德鲁·休伯曼：

Some of the reported "side effects" are things like excessive alertness and insomnia if it's taken too late in the day, and so forth.

一些报告的“副作用”包括过度警觉和失眠（如果当天服用得太晚）等等。

I encourage you to explore that further, if increasing free testosterone is something that you're interested in doing.

如果您有兴趣增加游离睾酮，我鼓励您进一步探索。

Andrew Huberman:

安德鲁·休伯曼：

Examine.com includes a lot of other things that can increase testosterone.

Examine.com 包含许多其他可以增加睾丸激素的东西。

One of the things that's been purported to free up testosterone in the blood are things like nettles, stinging nettles, although I should point out that the literature points to stinging nettle also having some fairly potent effects on the prostate and on the liver.

据说可以释放血液中睾酮的物质之一是荨麻、荨麻，尽管我应该指出，文献指出荨麻对前列腺和肝脏也有一些相当有效的影响。

So it might be a tricky molecule, maybe not an attractive one for people to take.

所以它可能是一种棘手的分子，也许对人们来说不具有吸引力。

Andrew Huberman:

安德鲁·休伯曼：

We talked about creatine, we talked about Tongkat ali.

我们谈论肌酸，我们谈论东革阿里。

It's clear that boron, which is really interesting, believe it or not.

很明显，不管你信不信，硼确实很有趣。

I think boron comes from, I think, these were meteors that landed on earth that, now they extract boron.

我认为硼来自于那些降落在地球上的流星，现在它们提取了硼。

It's one of these crazy stories that, when you look at it, you go, "How could that possibly be?" But that's how it works.

这是一个疯狂的故事，当你看到它时，你会说：“这怎么可能？”但这就是它的工作原理。

Andrew Huberman:

安德鲁·休伯曼：

That boron — there's some scientific support for it, freeing up more testosterone.

硼——有一些科学证据支持它可以释放更多的睾丸激素。

Again, freeing up testosterone may be exactly what you want.

同样，释放睾酮可能正是您想要的。

I just don't think that we should demonize these carrier proteins like albumin and SHBG.

我只是认为我们不应该妖魔化这些载体蛋白，如白蛋白和性激素结合球蛋白 (SHBG)。

Andrew Huberman:

安德鲁·休伯曼：

In fact, albumin is very important for testosterone, to be able to make it into the brain, to have some of the pro-androgenic effects on the cognitive effects of testosterone, because in both males and females, testosterone can shift these behaviors, like mate-seeking reductions in anxiety and so forth that we talked about before, only by making it into the brain.

事实上，白蛋白对于睾酮非常重要，能够使其进入大脑，对睾酮的认知作用产生一些促雄激素作用，因为无论是男性还是女性，睾酮都可以改变这些行为，比如我们之前讨论过的寻找伴侣、减少焦虑等，只有将其进入大脑。

Andrew Huberman:

安德鲁·休伯曼：

There is this thing called the blood-brain barrier, which is fascinating and deserving of an entire episode, also.

有一种叫做血脑屏障的东西，它很迷人，也值得用一整集来讲述。

Getting molecules across the blood-brain barrier even if they're sex steroid hormones, which are lipophilic and capacitor cell membranes, requires carriers.

让分子穿过血脑屏障，即使它们是性类固醇激素（具有亲脂性和电容器细胞膜），也需要载体。

Andrew Huberman:

安德鲁·休伯曼：

Those carriers often are bound to, or include, albumin.

这些载体通常与白蛋白结合或包含白蛋白。

It's not the goal to free up all your testosterone, but getting free testosterone into a range that works for your particular goals and needs is an attractive one and that's why we're discussing these particular tools.

释放所有睾酮并不是目标，但将游离睾酮纳入适合您特定目标和需求的范围是一个有吸引力的目标，这就是我们讨论这些特定工​​具的原因。

Andrew Huberman:

安德鲁·休伯曼：

The amounts of boron that people take, and you can find this, again on PubMed or Examine, but people take a couple of grams of it a day.

人们摄入的硼量，你可以在 PubMed 或 Examine 上找到这个，但人们每天摄入几克。

I'm not aware of any specific side effects, but you always, always, always want to examine for the particular side effects.

我不知道有任何具体的副作用，但你总是、总是、总是想检查特定的副作用。

Andrew Huberman:

安德鲁·休伯曼：

People with different backgrounds and conditions, as we talked about for menopause and estrogen, have to be careful because when you're starting to modulate hormones, you're starting to modulate, not just the tissues that thrive on binding of those hormones, but remember, the reason why there's so much breast cancer and there's a reason why there's so much testicular cancer, is that any tissue that undergoes rapid reproduction of particular cells, so there's a lot of reproduction of cells and shedding of uterine lining, and the reproduction of cells, and eggs in the ovary, and in the testes, there's the production of Leydig and Sertoli cells, and there's this ongoing production of sperm, that's why those tissues are particularly vulnerable to the development of cancers.

正如我们谈到的更年期和雌激素，具有不同背景和条件的人必须小心，因为当你开始调节激素时，你开始调节的不仅仅是那些在这些激素结合下茁壮成长的组织，但请记住，乳腺癌如此多的原因和睾丸癌如此多的原因是，任何组织都会经历特定细胞的快速繁殖，因此会有大量细胞繁殖和脱落。子宫内膜、细胞的繁殖、卵巢和睾丸中的卵子、间质细胞和支持细胞的产生，以及精子的持续产生，这就是为什么这些组织特别容易患癌症。

Many of those cancers are androgen-sensitive.

其中许多癌症对雄激素敏感。

That's why one of the major treatments for prostate overgrowth or prostate cancer is to give anti-androgenic drugs.

这就是为什么前列腺过度生长或前列腺癌的主要治疗方法之一是给予抗雄激素药物。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

It's not just a shut down, all things related to being androgenized.

这不仅仅是关闭，所有与雄激素化有关的事情。

It's really about trying to prevent testosterone from encouraging growth of tumors.

这实际上是为了阻止睾酮促进肿瘤的生长。

I want to really emphasize the caution there, because it is easy when thinking about optimizing estrogen and testosterone to just think, "Oh, more is better." More is definitely not better, and it's not just because they can aromatize or convert into other things.

我想真正强调这里的谨慎，因为当考虑优化雌激素和睾酮时，很容易只是想，“哦，越多越好。”绝对不是越多越好，这不仅仅是因为它们可以芳香化或转化为其他物质。

It's because cancers, or any tissue that has a lot of turnover of cells, is going to thrive on androgen.

这是因为癌症或任何具有大量细胞更新的组织将在雄激素的作用下茁壮成长。

Andrew Huberman:

安德鲁·休伯曼：

Anything that promotes growth, it's going to thrive on estrogen.

任何促进生长的事物都会在雌激素的帮助下茁壮成长。

Remember, brain tissue doesn't turn over that much.

请记住，脑组织的周转率不会那么高。

There isn't really much production of new neurons.

新神经元的产生实际上并不多。

Brain cancers happen, but they're rare.

脑癌确实会发生，但很罕见。

When they do happen, they tend to be glial cells, which have a lot of proliferation.

当它们确实发生时，它们往往是神经胶质细胞，它们会大量增殖。

Glial cells can proliferate.

神经胶质细胞可以增殖。

Adult neurons don't create more of themselves.

成年神经元不会产生更多的自身神经元。

They don't create more neurons, in general, except in a few places in the brain and body.

一般来说，除了大脑和身体的少数地方之外，它们不会产生更多的神经元。

Andrew Huberman:

安德鲁·休伯曼：

Any tissue that recycles itself is prone to cancers, and those tissues thrive on androgens and estrogens to create more tumors.

任何自我循环的组织都容易患癌症，而这些组织在雄激素和雌激素的作用下茁壮成长，从而产生更多的肿瘤。

You have to be careful, anytime you're modulating hormones, especially androgens and estrogens.

任何时候调节激素，尤其是雄激素和雌激素时，都必须小心。

Andrew Huberman:

安德鲁·休伯曼：

In my scouring of the literature and looking at what's out there and what people are talking about, and I also mean in the scientific literature, one of the things that is new to me anyway, probably not new to a lot of the gym rats out there, or the people that spend a lot of time on YouTube videos talking about androgens, are these, forgive me for butchering the name again, are these ecdysteroids.

在我搜索文献并查看那里的内容和人们正在谈论的内容时，我也指的是在科学文献中，对我来说是新事物之一，可能对很多健身爱好者或那些花大量时间在 YouTube 视频上谈论雄激素的人来说并不新鲜，这些是，请原谅我再次屠宰这个名字，这些是蜕皮类固醇。

Andrew Huberman:

安德鲁·休伯曼：

Ecdysteroids are molecules that come from things like spinach, believe it or not, that have a lot of similarity to the cholesterol molecule.

不管你信不信，蜕皮类固醇是来自菠菜等物质的分子，它与胆固醇分子有很多相似之处。

The one that's being discussed a lot out there right now is something called Turkesterone.

现在人们广泛讨论的是一种叫做土耳其酮的东西。

I wish I knew why it was called Turkesterone.

我希望我知道为什么它被称为土耳其酮。

Someone tell me why it's called Turkesterone.

有人告诉我为什么它叫土耳其酮。

Does it have anything to do with turkeys?

和火鸡有关系吗？

I don't know why it's called Turkesterone.

我不知道为什么它叫土耳其酮。

Perhaps someone will know.

也许有人会知道。

Andrew Huberman:

安德鲁·休伯曼：

In any case, these ecdysteroids are similar enough to cholesterol.

无论如何，这些蜕皮类固醇与胆固醇非常相似。

Remember, cholesterol is the precursor to testosterone, cortisol and estrogen.

请记住，胆固醇是睾酮、皮质醇和雌激素的前体。

It appears that some of these ecdysteroids do have bioavailability, or their metabolites are bioavailable.

看来这些蜕皮类固醇中的一些确实具有生物利用度，或者它们的代谢物是生物利用度的。

Andrew Huberman:

安德鲁·休伯曼：

This was something that, for many years, people talked about whether or not insect hormones or hormones from other species could actually be used by humans, or whether or not it would have any effect at all.

多年来，人们一直在讨论昆虫激素或其他物种的激素是否真的可以被人类使用，或者是否会产生任何效果。

It's pretty clear, based on a study that I was able to find.

根据我找到的一项研究，这很清楚。

There's a paper that came out in 2019.

2019年发表了一篇论文。

It's a comparative study in the Archives of Toxicology.

这是毒理学档案中的一项比较研究。

This is Isenmann et al., I-S-E-N-M-A-N-N et al.

这是 Isenmann 等人，I-S-E-N-M-A-N-N 等人。

that talks about the ecdysteroids and was given in conjunction with strength training or no strength training.

这是关于蜕皮类固醇的内容，并且与力量训练或不进行力量训练结合使用。

This is a 10-week intervention.

这是为期 10 周的干预。

Andrew Huberman:

安德鲁·休伯曼：

Their conclusion is that these ecdysteroids had a fairly significant, above placebo controls, increases in muscle mass, strength, hypertrophy effects.

他们的结论是，这些蜕皮类固醇具有相当显着的、高于安慰剂对照的、增加肌肉质量、力量、肥大的效果。

All the sorts of things that one would expect with increases in androgen.

随着雄激素的增加，人们会期望发生各种各样的事情。

Their conclusion of this study is not my conclusion, although I may or may not agree with them.

他们对这项研究的结论不是我的结论，尽管我可能同意也可能不同意他们。

This isn't about my opinions.

这与我的意见无关。

It's just, I want to be clear, these are their words, not mine.

只是，我想澄清一下，这是他们的话，不是我的。

Andrew Huberman:

安德鲁·休伯曼：

They say that, in their words, "Our results strongly suggest the inclusion of ecdysteroid in the list of prohibitive substances." They're saying these things are so powerful that they should be on the list of banned substances, which might be upsetting to some.

他们说，用他们的话来说，“我们的结果强烈表明将蜕皮类固醇列入禁止物质清单中。”他们说这些东西太强大了，应该被列入禁用物质清单，这可能会让一些人感到不安。

Some of you might be thinking, "Well, who cares?" The whole issue of augmenting hormones in sport is a very interesting issue.

你们中有些人可能会想，“好吧，谁在乎呢？”运动中增加荷尔蒙的整个问题是一个非常有趣的问题。

Andrew Huberman:

安德鲁·休伯曼：

In fact, if you just want a little anecdote about that; I can't reveal names here, of course; but what I learned recently was very surprising to me, which is that many athletes in pro sports are taking testosterone.

事实上，如果您只是想了解一些有关此事的轶事；当然，我不能在这里透露名字；但最近我了解到的情况令我非常惊讶，那就是许多职业体育运动员都在服用睾酮。

They are able to do that legally, not just because it's available by prescription, but they are allowed to do that under the rules of their sport, in the fine print that no one, including me had ever seen, if they've had an injury.

他们能够合法地这样做，不仅仅是因为可以通过处方获得，而且他们可以根据他们的运动规则这样做，如果他们受伤了，没有人（包括我）见过细则。

Andrew Huberman:

安德鲁·休伯曼：

If athletes are injured, then it opens up the door for certain forms of testosterone augmentation and other types of augmentations that are not available to them if they're not injured, which always makes me wonder now, when I see them getting injured, whether or not that's an attempt to get some of the support, because there's absolutely no question that estrogens and testosterones modulate gene expression, modulate strength, modulate the way the brain works, modulates our relationship to effort and anxiety, et cetera.

如果运动员受伤，那么这就为某些形式的睾酮增强和其他类型的增强打开了大门，而这些增强在他们没有受伤的情况下是无法使用的，这总是让我想知道，当我看到他们受伤时，这是否是试图获得一些支持，因为绝对毫无疑问，雌激素和睾酮调节基因表达，调节力量，调节大脑工作方式，调节我们与努力和焦虑的关系等等。

Andrew Huberman:

安德鲁·休伯曼：

While we're talking about supplementation, the effects of supplementation, I would say, in some individuals can be quite dramatic, but they're always, always, always, except in extreme cases, going to be far subtler.

当我们谈论补充剂时，我想说，补充剂的效果对某些人来说可能相当戏剧性，但它们总是、总是、总是，除非在极端情况下，会更加微妙。

Excuse me, far more subtle, to use the proper English.

对不起，更微妙的是，请使用正确的英语。

Far more subtle than would be, for instance, just injecting testosterone or injecting estrogen, et cetera.

比仅注射睾酮或注射雌激素等要微妙得多。

I think we should just be honest and upfront about that.

我认为我们应该诚实并坦率地对待这一点。

Andrew Huberman:

安德鲁·休伯曼：

Thus far, in terms of talking about optimizing hormones and in the discussion of supplementation, I haven't really talked about things that actually affect the brain directly, that increase the pituitary output and things of that sort.

到目前为止，在谈论优化激素和补充补充剂的讨论中，我还没有真正谈论过真正直接影响大脑的东西，即增加垂体输出的东西以及诸如此类的东西。

We've mainly been talking about things that free up testosterone, or that increase estrogen at the level of the periphery.

我们主要讨论的是释放睾丸激素或增加外周雌激素的物质。

Andrew Huberman:

安德鲁·休伯曼：

If you remember, way back to the beginning of this episode, hormones are made in different locations in the body, and then there are hormones that promote the release and the production of hormones from other tissues in the body.

如果您还记得的话，回到本集的开头，激素是在体内的不同部位产生的，然后有一些激素可以促进体内其他组织释放和产生激素。

One of the main hormones for that is luteinizing hormone.

主要激素之一是黄体生成素。

Andrew Huberman:

安德鲁·休伯曼：

Luteinizing hormone, again, comes from the pituitary.

黄体生成素同样来自垂体。

It circulates, and either goes to the ovary to promote various aspects of egg maturation, as well as production of estrogen, and to the testes, to promote testosterone and sperm production.

它循环流动，要么进入卵巢，促进卵子成熟的各个方面，以及雌激素的产生，要么进入睾丸，促进睾酮和精子的产生。

Andrew Huberman:

安德鲁·休伯曼：

The prescription version of increasing luteinizing hormone is something called HCG or human chorionic gonadotropin, which has been synthesized and is now available as a prescription drug.

增加黄体生成激素的处方版本称为 HCG 或人绒毛膜促性腺激素，它已被合成，现在可作为处方药使用。

It's taken in various contexts for increasing fertility, both by males and by females.

它在不同的情况下被用来提高男性和女性的生育能力。

Andrew Huberman:

安德鲁·休伯曼：

It can increase — for all the reasons that now make sense — it can increase sperm production.

它可以增加——出于现在所有合理的原因——它可以增加精子的产量。

It can produce ovulation frequency.

它可以产生排卵频率。

It can produce the number of eggs, even that are deployed in a given ovulation, although that's not always a good thing.

它可以产生一定数量的卵子，即使是在给定的排卵期间部署的卵子，尽管这并不总是一件好事。

It, basically, is pro-fertility, pro-testosterone, pro-estrogen, depending on your background.

基本上，它是促生育、促睾酮、促雌激素，具体取决于您的背景。

Andrew Huberman:

安德鲁·休伯曼：

What's interesting is, HCG was initially collected and synthesized from pregnant women's urine.

有趣的是，HCG最初是从孕妇的尿液中收集合成的。

Believe it or not, before it was synthetically made and sold as a prescription drug, there was actually a black market for pregnant women's urine, where people would buy the urine.

不管你信不信，在它被合成制造并作为处方药出售之前，实际上有一个孕妇尿液的黑市，人们会在那里购买尿液。

I don't know.

我不知道。

I'm guessing that they probably just consumed it, which is weird.

我猜他们可能只是吃了它，这很奇怪。

Andrew Huberman:

安德鲁·休伯曼：

In any case, human chorionic gonadotropin is now available as a prescription drug, and it's one of the things that many people use to increase testosterone or estrogen, for increasing fertility.

无论如何，人绒毛膜促性腺激素现在可以作为处方药使用，它是许多人用来增加睾酮或雌激素以提高生育能力的药物之一。

In some cases, I think it's used to increase sports performance, or when people have shut down their gonads for whatever reason, because of excessive hormone therapies, or they have some sort of ...

在某些情况下，我认为它用于提高运动表现，或者当人们由于某种原因关闭性腺时，因为过量的激素疗法，或者他们有某种......

Sometimes they're actually lesions to the pituitary.

有时它们实际上是垂体的损伤。

Andrew Huberman:

安德鲁·休伯曼：

Sometimes people will have a tumor in the pituitary.

有时人们的垂体会长肿瘤。

It's actually not common, but among brain tumors and neural tumors, it's one of the more common ones.

它实际上并不常见，但在脑肿瘤和神经肿瘤中，它是较常见的一种。

Then you get deficiencies in LH and FSH.

然后你就会发现 LH 和 FSH 缺乏。

Some people will take HCG to stimulate the gonads.

有些人会服用HCG来刺激性腺。

There are a variety of reasons why these drugs were created.

创造这些药物的原因有多种。

Andrew Huberman:

安德鲁·休伯曼：

There are certain supplements, not many, that apparently can increase luteinizing hormone and thereby can increase testosterone and estrogen.

有一些补充剂（数量不多）显然可以增加黄体生成激素，从而增加睾酮和雌激素。

One of the more well-documented ones is Fadogia agrestis.

其中最有据可查的一种是 Fadogia agrestis。

That's F-A-D-O-G-I-A, separate word, A-G-R-E-S-T-I-S, which, at least according to the literature that I was able to find, can increase levels of luteinizing hormone and thereby levels of testosterone or levels of estrogen.

那是 F-A-D-O-G-I-A，单独的词，A-G-R-E-S-T-I-S，至少根据我能找到的文献，它可以增加黄体生成素的水平，从而提高睾酮或雌激素的水平。

Andrew Huberman:

安德鲁·休伯曼：

Again, if an individual were to take Fadogia agrestis, what they would probably find is that testosterone and estrogen would increase in anyone of any chromosomal or gonadal background.

同样，如果一个人服用 Fadogia agrestis，他们可能会发现任何染色体或性腺背景的人的睾酮和雌激素都会增加。

Remember, it's the ratio of both.

请记住，这是两者的比率。

If someone has low estrogen, high testosterone, let's say they have testes, just by way of example, then both of those would be expected to increase.

如果一个人的雌激素水平低，睾酮水平高，比如说他们有睾丸，那么这两者都会增加。

Andrew Huberman:

安德鲁·休伯曼：

If someone has high estrogen and low testosterone, and let's just say has ovaries, then both of those would increase by taking Fadogia agrestis.

如果某人的雌激素水平较高，睾酮水平较低，并且有卵巢，那么服用 Fadogia agrestis 后，这两种激素都会增加。

The side effect profile of Fadogia agrestis hasn't really been documented, so it's a little unclear.

Fadogia agrestis 的副作用尚未有真正的记录，所以有点不清楚。

I just want to emphasize that anytime someone's going to start taking supplements or modifying sex steroid hormones, getting blood work done is extremely important for safety reasons.

我只是想强调，无论何时有人要开始服用补充剂或改变性类固醇激素，出于安全原因，进行血液检查都极其重要。

Also, just to know whether or not things are working.

另外，只是想知道事情是否正常。

Andrew Huberman:

安德鲁·休伯曼：

Because all of these things are subject to negative feedback.

因为所有这些事情都会受到负面反馈。

Talked about this previously, previous episode.

之前讲过这个，上一集。

If testosterone goes high or too high, it can feedback and shut down luteinizing hormone, which will then shut down further testosterone production.

如果睾酮水平过高或过高，它会反馈并关闭黄体生成素，从而进一步抑制睾酮的产生。

Andrew Huberman:

安德鲁·休伯曼：

Likewise, if estrogens are going too high, or they're going too high at various phases of the cycle, that can start to throw off various other hormones, including FSH, progesterone, LH.

同样，如果雌激素过高，或者在周期的各个阶段都过高，就会开始释放各种其他激素，包括 FSH、黄体酮、LH。

The menstrual cycle itself is a just absolutely exquisite balance of feedback of luteinizing hormone kept low and constant at least for the first 14 days of the cycle.

月经周期本身就是黄体生成激素反馈的绝对微妙的平衡，至少在周期的前 14 天保持较低且恒定。

Then midcycle, there's a peak.

然后在周期中期，出现一个高峰。

Andrew Huberman:

安德鲁·休伯曼：

That's typically when ovulation occurs.

这通常是排卵发生的时间。

That's why pregnancy is most likely during the middle of the 28-day cycle.

这就是为什么怀孕最有可能发生在 28 天周期的中间。

FSH goes up and then down across the first 14 days.

FSH 在前 14 天内先上升后下降。

Taking anything, or really modifying one's estrogens or testosterone on that background of the menstrual cycle is really going to disrupt the way those things interact.

在月经周期的背景下服用任何东西，或者真正改变一个人的雌激素或睾酮，确实会破坏这些东西相互作用的方式。

It's just such an exquisite feedback loop.

这就是一个如此精致的反馈循环。

Andrew Huberman:

安德鲁·休伯曼：

I'm not saying don't do that, but you definitely want to be aware of what you're doing.

我并不是说不要这样做，但你肯定想知道自己在做什么。

Blood draws are one way to do that.

抽血是做到这一点的一种方法。

Monitoring cycles for ovulating females is another way to do that.

监测女性排卵周期是另一种方法。

In males, having a good window into what's going on with testosterone, DHT, aromatase, estradiol, LH, et cetera, is just vital.

对于男性来说，了解睾酮、双氢睾酮、​​芳香酶、雌二醇、黄体生成素等的状况至关重要。

It's really part and parcel with the practice of thinking about optimizing these incredible things that we call sex steroid hormones, estrogen and testosterone and their derivatives.

这确实是思考优化这些令人难以置信的东西的实践的重要组成部分，我们称之为性类固醇激素、雌激素和睾酮及其衍生物。

Andrew Huberman:

安德鲁·休伯曼：

The list of supplements and molecules that can adjust estrogen and testosterone is vast.

可以调节雌激素和睾酮的补充剂和分子种类繁多。

I only touched on a few of these.

我只触及其中的一些。

I really tried to emphasize the ones for which there are human studies, or that have mostly human studies or maybe even just one human study.

我确实试图强调那些有人类研究的内容，或者主要有人类研究的内容，甚至可能只有一项人类研究的内容。

There are other things out there for which there are scientific data.

还有其他一些有科学数据的事情。

Things like Bulbine natalensis, which definitely has support for increasing testosterone, but all the studies were in rats.

像 Bulbine natalensis 这样的东西，它肯定支持增加睾酮水平，但所有的研究都是在老鼠身上进行的。

I think there is some evidence in humans, but the evidences mainly comes in the form of what we call sponsored research.

我认为在人类身上有一些证据，但这些证据主要以我们所谓的赞助研究的形式出现。

Companies paying for research, which is different than independent research by people who are not biased in terms of the outcome.

公司为研究付费，这与结果不带偏见的人进行的独立研究不同。

Andrew Huberman:

安德鲁·休伯曼：

The reason I didn't throw out things like Bulbine natalensis is, they seem to have liver toxicity similar to high levels of anabolic exogenous steroids.

我没有扔掉像 Bulbine natalensis 这样的东西的原因是，它们似乎具有与高水平的合成代谢外源类固醇类似的肝脏毒性。

There's some problems associated with them that make them important to think about, if you're curious about this area and the endocrinology, but also somewhat precarious.

如果您对这个领域和内分泌学感到好奇，但也有些不稳定，那么与它们相关的一些问题使您必须考虑它们。

Andrew Huberman:

安德鲁·休伯曼：

That's one category.

这是一类。

Stuff that doesn't have a lot of evidence in humans might actually be dangerous.

在人类身上没有大量证据的东西实际上可能是危险的。

The other category of things that has been shown to improve levels of, or increase, I should say — I don't want to say improve because it's up to you whether or not you want to increase or decrease estrogen and testosterone; that's highly individual; how could I know — are the things that are housekeeping for production of estrogen and testosterone.

我应该说，已被证明可以提高或增加雌激素和睾酮水平的另一类物质——我不想说“改善”，因为这取决于你是否想要增加或减少雌激素和睾酮；这是高度个性化的；我怎么知道——这些东西是产生雌激素和睾酮的内务。

Andrew Huberman:

安德鲁·休伯曼：

Things like magnesium, things like D3, things like zinc.

镁之类的东西，D3 之类的东西，锌之类的东西。

Those are the things that are going to create an overall milieu of opportunity to produce normal endogenous levels rather than increasing endogenous levels further.

这些事情将创造一个整体环境，以产生正常的内源水平，而不是进一步增加内源水平。

Andrew Huberman:

安德鲁·休伯曼：

I really want to highlight that there's a difference between taking something to create a backdrop of general support and taking something that's going to create a big inflection in the levels of a given hormone.

我真的想强调的是，采取一些措施来创造普遍支持的背景和采取一些措施来使特定激素水平产生巨大的变化是有区别的。

Andrew Huberman:

安德鲁·休伯曼：

Once again, we covered a tremendous amount of information.

我们再一次涵盖了大量的信息。

We covered some basic science of hormones and pheromones, estrogen and testosterone and their derivatives.

我们介绍了激素和信息素、雌激素和睾酮及其衍生物的一些基础科学。

We talked about supplementation and behaviors, competition and parenting, and how all these things interact.

我们讨论了补充和行为、竞争和养育，以及所有这些因素如何相互作用。

I hope that you'll come away from this with a deeper mechanistic understanding of how the brain and body are interacting to control the output and the ways in which these incredible things that we call sex steroid hormones, work and influence us.

我希望您在看完这篇文章后，能够更深入地了解大脑和身体如何相互作用来控制输出，以及这些令人难以置信的东西（我们称之为性类固醇激素）如何发挥作用并影响我们。

Andrew Huberman:

安德鲁·休伯曼：

I hope you'll also come away with some ideas of things that you can do, in particular behavioral practices that can improve sleep, and your relationship to light, et cetera, because those things really set the foundation, not just for healthy steroid hormone output, but for all sorts of health effects and for both the psychology and the biology of your nervous system.

我希望你也能得出一些你可以做的事情的想法，特别是可以改善睡眠的行为实践，以及你与光的关系等等，因为这些事情确实奠定了基础，不仅为健康的类固醇激素输出，而且为各种健康影响以及神经系统的心理学和生物学奠定了基础。

Andrew Huberman:

安德鲁·休伯曼：

I'm sure there'll be many questions.

我相信会有很多疑问。

There are many things that I couldn't get to today.

有很多事情我今天没能做到。

I do try and limit these episodes to about 90 minutes, which is the optimal ultradian cycle for learning.

我确实尝试将这些片段限制在 90 分钟左右，这是学习的最佳超日周期。

It's a lot of information, but we've timestamped everything for you.

信息量很大，但我们已经为您标记了所有内容。

Feel free to look over it in parts, or circle back where you might want deeper understanding.

请随意查看部分内容，或者回过头来看看您可能需要更深入理解的地方。

Andrew Huberman:

安德鲁·休伯曼：

Please put your questions in the comment section below.

请在下面的评论部分提出您的问题。

Please put suggestions for future episodes, and things that relate to hormones in the comments section below.

请在下面的评论部分提出对未来剧集的建议以及与激素相关的内容。

We do look at those and we do use them to inform the content for subsequent episodes.

我们确实会研究这些内容，并使用它们来为后续剧集的内容提供信息。

Andrew Huberman:

安德鲁·休伯曼：

If you're enjoying and learning from this podcast, please subscribe on YouTube.

如果您喜欢此播客并从中学习，请在 YouTube 上订阅。

If you prefer, please subscribe on Apple and/or Spotify.

如果您愿意，请在 Apple 和/或 Spotify 上订阅。

At Apple, you have the opportunity also to leave us up to a five-star review and to leave a comment in the review section.

在 Apple，您还有机会给我们五星级的评价，并在评论部分发表评论。

Andrew Huberman:

安德鲁·休伯曼：

Please also inform your friends, family, coworkers, anyone that you think might also benefit from the information that we're covering.

还请告知您的朋友、家人、同事以及任何您认为可能从我们所报道的信息中受益的人。

That really helps us grow our audience and bring more information to you.

这确实有助于我们扩大受众并为您带来更多信息。

As well, please check out our sponsors mentioned at the beginning of each episode.

另外，请查看每集开头提到的我们的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

In closing, I hope you'll leave today's episode with a much richer understanding of the mechanisms that control the endocrine and nervous system in the context of estrogen and testosterone, as well as take away various tools that you might choose to apply.

最后，我希望您在结束今天的节目后，能够对雌激素和睾酮背景下控制内分泌和神经系统的机制有更丰富的了解，并带走您可能选择使用的各种工具。

Andrew Huberman:

安德鲁·休伯曼：

Next week, we'll be back with another episode about the role of hormones and its important interactions with the nervous system.

下周，我们将带来另一集关于激素的作用及其与神经系统的重要相互作用的节目。

That will, of course include, both mechanisms and tools as well.

当然，这也包括机制和工具。

As always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束