The Science of Vision, Eye Health & Seeing Better
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。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
We are now beginning a new topic for the next four to five episodes of the Huberman Lab podcast.
我们现在正在为 Huberman 实验室播客接下来的四到五集开始一个新主题。
Andrew Huberman:
安德鲁·休伯曼：
Before we move into that, I want to just briefly touch on a couple questions that I got from the last episode, which was related to the science of endurance training.
在我们开始讨论之前，我想简单地谈谈我从上一集中得到的几个问题，这些问题与耐力训练的科学有关。
I described the four kinds of endurance training.
我描述了四种耐力训练。
We posted protocols of the specific four kinds of endurance training at hubermanlab.com.
我们在 hubermanlab.com 上发布了具体四种耐力训练的方案。
Just go to that episode.
就去看那一集吧。
You can see the download.
就可以看到下载了。
It's a zero-cost PDF.
这是一个零成本的 PDF。
Andrew Huberman:
安德鲁·休伯曼：
I got a lot of questions about what's called concurrent training, which is how to program endurance training if you are also interested in strength and hypertrophy training, or how to incorporate strength and hypertrophy training, which was in the previous episode with endurance training.
我有很多关于什么是所谓的并发训练的问题，如果你也对力量和肥大训练感兴趣，那么如何安排耐力训练，或者如何将力量和肥大训练结合起来，这在上一集中的耐力训练中。
This can all be made very simple.
这一切都可以变得非常简单。
Ask yourself what are you trying to emphasize and then emphasize that for a 10-to-12-week cycle.
问问自己想要强调什么，然后在 10 到 12 周的周期中强调这一点。
So if you're mostly interested in endurance, I would say use a three-to-two ratio.
因此，如果您最感兴趣的是耐力，我会建议使用三比二的比例。
Maybe get three endurance training workouts per week, maybe four, and two strength and hypertrophy workouts.
也许每周进行三次耐力训练，也许四次，以及两次力量和肥大训练。
If you are mainly focusing on strength and hypertrophy, get three or four workouts for strength and hypertrophy and do two endurance workouts.
如果您主要关注力量和肥大，请进行三到四次力量和肥大训练，并进行两次耐力训练。
Start with the minimum number of sets that's required to get the result that you want.
从获得所需结果所需的最少组数开始。
So if you're not accustomed to doing endurance work, you would start with the minimum number that's listed on that protocol.
因此，如果您不习惯进行耐力训练，您可以从该协议中列出的最小数量开始。
Andrew Huberman:
安德鲁·休伯曼：
So if it says three to five sets, you would start with three, maybe even just two, and then work your way up by adding sets each week.
因此，如果说三到五组，你会从三组开始，甚至可能只做两组，然后每周增加组数。
I do suggest that people get at least one complete rest day per week, although I know a lot of people don't like that.
我确实建议人们每周至少有一个完整的休息日，尽管我知道很多人不喜欢这样。
I benefit from that.
我从中受益。
I actually benefit from having two complete rest days each week.
事实上，每周有两天完整的休息日对我很有好处。
I just continue to make progress that way.
我只是继续以这种方式取得进步。
Whether or not it's for strength and hypertrophy or for endurance.
无论是为了力量和肥大还是为了耐力。
I am a big believer in rest days.
我非常相信休息日。
Other people are not, and those could be active rest days, hiking, relaxing, et cetera.
其他人则不然，这些可能是积极的休息日、徒步旅行、放松等等。
After a 10-to-12-week cycle, then I also suggest taking anywhere from five to seven days completely off.
经过 10 到 12 周的周期后，我还建议完全休息 5 到 7 天。
You can still enjoy life and do things.
您仍然可以享受生活并做事。
I know for you addicted exercisers that you're going to loathe to do that, but that's one way to stay injury-free, keep your joints and tissues healthy over time and continue to make progress.
我知道对于那些上瘾的锻炼者来说，您会讨厌这样做，但这是保持不受伤害、随着时间的推移保持关节和组织健康并不断取得进步的一种方法。
Andrew Huberman:
安德鲁·休伯曼：
If you don't want to do that week off, don't do it.
如果你不想在那周休息，就不要这样做。
None of this is holy, none of it is a strict prescriptive.
这些都不是神圣的，也不是严格的规定。
Just ask yourself, what are you going to emphasize, and emphasize that in terms of the total volume of workouts that you do, and work up incrementally, and then move into another cycle.
问问自己，你要强调什么，并强调你所做的锻炼总量，并逐步增加，然后进入另一个周期。
That's what I suggest.
这就是我的建议。
So go to hubermanlab.com.
因此，请访问 hubermanlab.com。
You can get the protocol there.
您可以在那里获取协议。
Andrew Huberman:
安德鲁·休伯曼：
We are now going to move into a new topic unrelated to physical performance.
我们现在要进入一个与身体表现无关的新话题。
Starting with this episode, and for the next four to five episodes, we are going to talk all about the senses.
从这一集开始，在接下来的四到五集中，我们将讨论所有关于感官的内容。
That's sight, eyesight, hearing, touch, taste, smell, and we are also going to talk about this critical sense that we call interoception, or our sense of our internal real estate.
这就是视觉、听觉、触觉、味觉、嗅觉，我们还将讨论这种我们称之为内感受的批判性感觉，或者我们对内部房地产的感觉。
Now, the reason that we are talking about the senses is because if you understand how the senses are perceived, what they're about, what the underlying cells and connections are about, you'll be in a terrific position to understand the month's topic that follows, which is all about mental health.
现在，我们之所以谈论感官，是因为如果您了解感官是如何被感知的、它们的含义是什么、底层细胞和连接的含义，您将能够很好地理解接下来的本月主题，即所有关于心理健康的主题。
Andrew Huberman:
安德鲁·休伯曼：
Now, I want to emphasize that if you're somebody who doesn't have any trouble seeing, hearing, tasting, smelling, and has an excellent sense of interoception, I do believe that these episodes will still be very relevant to you because they have everything to do with how you move through the world, how you make sense of information, and how you organize your thoughts and your emotions.
现在，我想强调的是，如果你在视觉、听觉、味觉、嗅觉方面没有任何障碍，并且具有出色的内感受力，我确实相信这些情节仍然与你非常相关，因为它们与你如何在这个世界上移动、你如何理解信息以及你如何组织你的思想和情感息息相关。
I also want to emphasize that we're going to cover a lot of practical tools.
我还想强调，我们将介绍许多实用工具。
So today's episode is going to be all about vision and eyesight, a topic that's very near and dear to my heart because it's the one that I've been focusing on for well over 25 years of my career.
所以今天的节目将主要讨论视力和视力，这是一个我非常关心的话题，因为这是我在 25 年多的职业生涯中一直关注的话题。
But we're not just going to get into the mechanistic details about how light is converted into electrical potentials and things like that.
但我们不仅仅要深入了解光如何转化为电势之类的机械细节。
We are going to talk about practical tools that you can and should use to help maintain the health of your visual system and your eyesight.
我们将讨论您可以并且应该使用的实用工具来帮助维持视觉系统和视力的健康。
Andrew Huberman:
安德鲁·休伯曼：
Very often young people will say, "What should I do?
很多时候，年轻人会说：“我该怎么办？
You're always talking about neuroplasticity and how it tapers off over time, but I'm a young person.
你总是在谈论神经可塑性以及它如何随着时间的推移而逐渐减弱，但我是一个年轻人。
What should I do?" You should absolutely train and support your eyesight.
我该怎么办？”您绝对应该训练和支持您的视力。
In fact, if you're a young person and you see perfectly, or you feel as if you see the world perfectly, you are in the best position to bolster, to reinforce, that visual system so that you don't lose your vision as you age.
事实上，如果你是一个年轻人，并且你看得很完美，或者你感觉自己看世界很完美，那么你就处于支持、加强视觉系统的最佳位置，这样你就不会随着年龄的增长而失去视力。
In addition, you can leverage your visual system for better mental and physical performance, and we're going to talk about that.
此外，您可以利用视觉系统获得更好的心理和身体表现，我们将讨论这一点。
Andrew Huberman:
安德鲁·休伯曼：
If you're somebody who suffers from a clinical disorder of vision.
如果您患有临床视力障碍。
You have trouble seeing, or if you need corrective lenses in order to see, this episode is definitely for you.
您有视力障碍，或者如果您需要矫正镜片才能看清东西，本集绝对适合您。
While of course I can't make clinical diagnoses, I can't have a one-on-one conversation with any of you in this format, nor am I a clinician.
当然，我无法进行临床诊断，但我无法以这种形式与你们中的任何人进行一对一的对话，我也不是临床医生。
I'm a scientist, not a physician.
我是科学家，不是医生。
I did consult with our chair of ophthalmology, Dr. Jeffrey Goldberg at Stanford University School of Medicine, as well as several other people, to really vet the information and make sure that the protocols that I'm describing are consistent with the clinical literature.
我确实咨询了我们的眼科主任、斯坦福大学医学院的 Jeffrey Goldberg 博士以及其他几个人，以真正审查信息并确保我描述的方案与临床文献一致。
Andrew Huberman:
安德鲁·休伯曼：
If you have a severe eye problem, you should be working with a really good ophthalmologist and or optometrist, but certainly an ophthalmologist who's a medical doctor.
如果您有严重的眼睛问题，您应该与一位非常好的眼科医生和/或验光师合作，但肯定是一位眼科医生，同时也是一名医生。
But I do believe that the information that we're going to discuss today is going to be relevant to everybody and will set the stage for the month on mental health and mental performance.
但我确实相信，我们今天要讨论的信息将与每个人相关，并将为本月的心理健康和心理表现奠定基础。
Andrew Huberman:
安德鲁·休伯曼：
So let's get started.
那么让我们开始吧。
When we hear the word "vision," we most often think about eyesight or our ability to perceive shapes and objects and faces and colors.
当我们听到“视觉”这个词时，我们最常想到的是视力或感知形状、物体、面孔和颜色的能力。
Indeed vision involves eyesight, our ability to see shapes and objects and faces and colors, and so forth.
事实上，视觉涉及视力，即我们看到形状、物体、面孔和颜色等等的能力。
However, our eyes are responsible for much more than that, including our mood, our level of alertness, and all of that is included in what we call vision.
然而，我们的眼睛负责的远不止这些，包括我们的情绪、我们的警觉程度，所有这些都包含在我们所谓的视觉中。
So I just want to take about three, maybe four minutes and talk about how the visual system works, how it's built, and how you are able to so-called see things around you.
所以我只想花大约三分钟，也许四分钟来谈谈视觉系统是如何工作的，它是如何构建的，以及你如何能够所谓地看到周围的事物。
Andrew Huberman:
安德鲁·休伯曼：
I also want to describe the ways in which your eyes and your visual system impact your mood and your level of alertness.
我还想描述一下您的眼睛和视觉系统如何影响您的情绪和警觉程度。
Then we are going to get right into some protocols, some specific things that each and all of you should do if you want to enhance your vision and maintain your vision as you get older.
然后我们将直接讨论一些协议，如果您想随着年龄的增长增强视力并保持视力，那么你们所有人都应该做一些具体的事情。
Again, if you're a 15-year-old or a 12-year-old, this episode is especially for you because your nervous system is far more plastic than mine is; it's much more amenable to change, so you can really build a very strong visual system.
再说一次，如果你是 15 岁或 12 岁的孩子，这一集特别适合你，因为你的神经系统比我的更具可塑性；它更容易改变，所以你可以真正建立一个非常强大的视觉系统。
In doing that, and if you adopt specific behaviors at any age of light-viewing at particular times in particular ways, then you can build an emotional system that's also reinforced by your visual system.
在这样做的过程中，如果你在任何年龄段、在特定时间、以特定方式采取特定的行为，那么你就可以建立一个情感系统，该系统也可以通过你的视觉系统得到加强。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk about vision.
那么我们来谈谈愿景。
What is vision?
什么是愿景？
Well, vision starts with the eyes.
嗯，视觉从眼睛开始。
We have no what's called extraocular light perception.
我们没有所谓的眼外光感知。
While it feels good to have light on our skin, while it feels good to be outside in the sunlight for most people, the only way that light information can get to the cells of your body is through these two little goodies on the front of your face.
虽然光线照射在我们的皮肤上感觉很好，而对于大多数人来说，在户外的阳光下感觉很好，但光信息到达身体细胞的唯一途径是通过你脸上的这两个小东西。
For those of you listening, I'm just pointing to my eyes.
对于那些正在听的人，我只是指着我的眼睛。
As many of you have heard me say before on this and other podcasts, your eyes, in particular your neural retinas, are part of your central nervous system.
正如你们中的许多人之前在这个播客和其他播客中听我说过的那样，您的眼睛，特别是神经视网膜，是中枢神经系统的一部分。
They are part of your brain.
它们是你大脑的一部分。
They're the only part of your brain that sits outside the cranial vault.
它们是大脑中唯一位于颅顶之外的部分。
Andrew Huberman:
安德鲁·休伯曼：
In other words, you have two pieces of your brain that deliberately got squeezed out of the skull during development and placed in these things we call eye sockets.
换句话说，你的大脑有两块在发育过程中被故意从头骨中挤出并放置在我们称为眼窝的地方。
There's a genetic program for the specific purpose of making sure that three little layers of neurons, nerve cells got squeezed out and form what are called your neural retinas.
有一个基因程序的特定目的是确保三层小神经元、神经细胞被挤出并形成所谓的神经视网膜。
Now, the eyes have a lot of other goodies in them that are very important, and those are the goodies that we're going to focus on a lot today.
现在，眼睛还有很多其他非常重要的好处，这些都是我们今天要重点关注的好处。
There's a lens to focus light precisely to the retina.
有一个镜头可以将光线精确地聚焦到视网膜上。
If you're somebody who requires eyeglasses or contacts, chances are you don't do that correctly.
如果您需要佩戴眼镜或隐形眼镜，很可能您的做法不正确。
So that's why you use other lenses like eyeglasses or contacts.
这就是您使用其他镜片（例如眼镜或隐形眼镜）的原因。
There are also other pieces of the eye that are designed to keep the eye lubricated.
眼睛还有其他部分旨在保持眼睛润滑。
Andrew Huberman:
安德鲁·休伯曼：
You also have these things that we call eyelashes.
你还有这些我们称之为睫毛的东西。
Most people don't know this, but eyelashes are there to trigger the blink reflex.
大多数人不知道这一点，但睫毛可以触发眨眼反射。
If a piece of dust or something gets in front of your eye, it's a beautiful adaptation of nature.
如果一片灰尘或什么东西出现在你的眼前，这就是大自然的美丽适应。
They aren't just aesthetically nice.
它们不仅仅是美观。
Costello happens to have very long eyelashes.
科斯特洛恰好有很长的睫毛。
He gets compliments about this all the time.
他总是得到关于这一点的赞美。
Maybe you have long eyelashes.
也许你的睫毛很长。
I don't have particularly long eyelashes, but the eyelashes are there so that if a piece of dust or something starts to head towards the cornea, the eye blinks very, very fast.
我的睫毛不是特别长，但睫毛的存在使得如果一块灰尘或其他东西开始流向角膜，眼睛就会眨得非常非常快。
It's the fastest reflex you own, is your eye blink reflex.
这是你拥有的最快的反射，就是你的眨眼反射。
We also have these things called eyelids.
我们也有称为眼睑的东西。
Now, eyelids might seem like the most boring topic of all, but they are incredibly fascinating.
现在，眼睑可能看起来是最无聊的话题，但它们却非常迷人。
Today we're going to talk about how you can actually use your visual system to increase your levels of alertness, based on the neural circuits that link your brain stem with your eyelids.
今天我们将讨论如何根据连接脑干和眼睑的神经回路，实际使用视觉系统来提高警觉性水平。
Andrew Huberman:
安德鲁·休伯曼：
No, we are not going to have a blinking contest because I would win and you would lose, and that wouldn't be fun for you.
不，我们不会进行一场眨眼的比赛，因为我会赢，你会输，这对你来说并不有趣。
So let's talk about what the eyes do for vision.
那么让我们来谈谈眼睛对视力的作用。
Basically, the entire job of the eyes is to collect light information and send it off to the rest of the brain in a form that the brain can understand.
基本上，眼睛的整个工作就是收集光信息并以大脑可以理解的形式将其发送到大脑的其他部分。
Remember, no light actually gets in past those neural retinas.
请记住，实际上没有光线可以穿过这些神经视网膜。
It gets to the neural retina, and we have specific cells in the eye called photoreceptors.
它到达神经视网膜，我们的眼睛中有称为感光器的特定细胞。
They come in two different types.
它们有两种不同的类型。
Rods and cones.
杆和锥。
Cones are mainly responsible for daytime vision, and the rods are mainly responsible for vision at night or under low-light conditions, generally speaking.
一般来说，视锥细胞主要负责白天的视力，而视杆细胞主要负责夜间或弱光条件下的视力。
So basically what happens is if your eyelids are open, light comes into the eye, the lens focuses that light.
所以基本上发生的情况是，如果你的眼睑张开，光线进入眼睛，晶状体会聚焦光线。
Light is also just called photons, light energy onto the retina.
光也称为光子，是到达视网膜的光能。
Andrew Huberman:
安德鲁·休伯曼：
These photoreceptors, the rods and cones, have chemical reactions inside them that involve things like vitamin A, and that chemical reaction converts the light into electricity.
这些感光细胞（视杆细胞和视锥细胞）内部发生化学反应，其中涉及维生素 A 等物质，并且该化学反应将光转化为电能。
Now, that might seem incredibly abstract.
现在，这可能看起来非常抽象。
But the way to think about this is very similar to, for instance, you have touch receptors on your skin, and when you press on those touch receptors, they convert pressure, physical pressure into electrical information, and those neurons send it up to your spinal cord and brain.
但思考这个问题的方式非常相似，例如，你的皮肤上有触觉感受器，当你按压这些触觉感受器时，它们将压力、物理压力转化为电信息，然后这些神经元将其发送到你的脊髓和大脑。
You can register that somebody, or you, are touching the top of your hand as I'm doing now.
你可以注意到有人或你正在触摸你的手顶，就像我现在所做的那样。
With the eyes and the retina, it's just that light gets converted into electrical information.
眼睛和视网膜只是将光转换成电信息。
Within the eye, within the retina, there are then a series of stages of processing, and that information eventually gets sent into the brain by a very specific class of neurons.
在眼睛里，在视网膜里，有一系列的处理阶段，信息最终被一类非常特殊的神经元发送到大脑。
I would like you to know the names of these neurons.
我想让你知道这些神经元的名称。
Andrew Huberman:
安德鲁·休伯曼：
They're called retinal ganglion cells.
它们被称为视网膜神经节细胞。
So the only thing you need to know about the neuroscience of the eye at this point that there're rods and cones.
因此，关于眼睛的神经科学，您现在唯一需要了解的就是视杆细胞和视锥细胞。
The cones are involved in bright daytime vision, and rods are involved in more dusk or nighttime vision, and you've got these cells called retinal ganglion cells that send the information off to the rest of the brain.
视锥细胞参与明亮的白天视觉，视杆细胞参与黄昏或夜间的视觉，这些细胞称为视网膜神经节细胞，它们将信息发送到大脑的其他部分。
Now, here's what's incredible.
现在，这就是令人难以置信的事情。
I just want you to ponder this for a second.
我只是想让你思考一下这个问题。
This still blows my mind.
这仍然让我震惊。
Everything you see around you, you're not actually seeing those objects directly.
你在周围看到的一切，你实际上并没有直接看到这些物体。
What you're doing is you're making a best guess about what's there based on the pattern of electricity that arrives in your brain.
你所做的就是根据到达你大脑的电流模式对那里有什么做出最好的猜测。
Now, that might just seem totally wild and hard to wrap your head around, but think about it this way, because this is the way it actually works.
现在，这可能看起来非常疯狂并且难以理解，但请这样想，因为这就是它实际的工作方式。
Andrew Huberman:
安德鲁·休伯曼：
Let's take an example of a color like green or blue.
让我们以绿色或蓝色为例。
You have cones in your eye that respond best to the wavelength of light that is reflected off, say, a green apple.
你眼睛里的视锥细胞对从青苹果等物体反射的光的波长反应最好。
So you don't actually see the green apple.
所以你实际上并没有看到青苹果。
What you see is the light bouncing off that green apple and goes into your eye, and you see it and perceive it as round and green, but not because you see anything green.
你看到的是那个青苹果反射的光进入你的眼睛，你看到它并感知它是圆形和绿色的，但不是因为你看到任何绿色的东西。
No green light arrives in your brain.
没有绿光到达你的大脑。
What happens is your brain actually compares the amount of green reflection coming off that apple to the amount of red and blue around it.
实际上，你的大脑会将苹果发出的绿色反射量与其周围的红色和蓝色反射量进行比较。
Well you might say, Well, the green apple's sitting on a brown table or a white surface.
好吧，你可能会说，好吧，青苹果坐在棕色的桌子或白色的表面上。
Well, then it will appear very green because the amount of wavelength of light for green is very high, and the amount for red is very low, and so it looks very green.
那么它就会显得很绿，因为绿光的波长量非常高，而红光的波长量非常低，所以它看起来很绿。
So we don't actually see anything directly.
所以我们实际上并没有直接看到任何东西。
Andrew Huberman:
安德鲁·休伯曼：
What the brain is receiving is a series of signals, electrical signals, and it's comparing electrical signals in order to come up with what we call these perceptions.
大脑接收的是一系列信号，即电信号，它会比较电信号，以得出我们所说的这些感知。
I see something green, a green apple, or I see red.
我看到一些绿色的东西，一个青苹果，或者我看到红色。
Let me give you a slightly different example.
让我举一个稍微不同的例子。
If you were to play a key on the piano.
如果你要弹钢琴上的一个键。
Let's say you play, I'm not a musician, so hopefully I won't get this too incorrectly.
假设你在演奏，我不是音乐家，所以希望我不会理解得太错误。
But let's say you have like E sharp, and maybe it's on ding, ding, ding, ding, ding.
但假设你有像 E 升号，也许它在 ding、ding、ding、ding、ding 上。
If the brain gets that signal, it doesn't actually know E.
如果大脑收到该信号，它实际上并不知道 E。
It doesn't recognize it until you were to play another key next to it.
它不会识别它，直到您按下它旁边的另一个键。
Dun dun, dun, dun, dun.
顿顿，顿，顿，顿。
What it does is it does the math, it does the subtraction and it compares those two.
它所做的就是进行数学运算、进行减法并将两者进行比较。
So when we see something green or we see something red, or we see something blue, we're not actually seeing it directly.
因此，当我们看到绿色、红色或蓝色的东西时，我们实际上并没有直接看到它。
Andrew Huberman:
安德鲁·休伯曼：
The brain is making a guess about how green or red or blue that thing is by comparing what's around it.
大脑通过比较周围的物体来猜测该物体的绿色、红色或蓝色。
If that seems hard to wrap your head around, don't worry, because we will explain it in more depth going forward.
如果这看起来很难理解，请不要担心，因为我们将在后面更深入地解释它。
But I really want people to understand this, that vision, eyesight, is not looking at things directly and that information getting directly into your brain.
但我真的希望人们明白这一点，视觉，视力，不是直接看东西，而是直接进入你的大脑。
It is translated.
它是翻译的。
Light information is transformed into electrical signals that your visual system exquisitely understands.
光信息被转化为视觉系统可以精确理解的电信号。
Andrew Huberman:
安德鲁·休伯曼：
Now, what does this mean?
现在，这意味着什么？
Why should you care about this?
你为什么要关心这个？
Well, if you have a dog, like I do, or a cat.
好吧，如果你像我一样有一只狗，或者一只猫。
They are not colorblind, but they lack the cones that respond to red, meaning long-wavelength light.
它们不是色盲，但缺乏对红色（即长波长光）做出反应的视锥细胞。
So what does that mean?
那么这意味着什么呢？
That means that when they see green, it's different than the green you see.
这意味着当他们看到绿色时，它与你看到的绿色不同。
Not because that apple is invisible to them, but because they aren't able to compare it to red, and you are.
不是因为那个苹果对他们来说是看不见的，而是因为他们无法将它与红色进行比较，而你却是。
As a consequence, when they look at a green lawn, it looks more brownish or orange to them.
因此，当他们看到绿色的草坪时，它们看起来更呈棕色或橙色。
Andrew Huberman:
安德鲁·休伯曼：
When you wear a red shirt in front of your dog or cat, if you see a stop sign and they see a stop sign, they see orange-ish brown, and you see red, presuming that you are trichromat, meaning you have three-color vision.
当你在你的狗或猫面前穿着红色衬衫时，如果你看到停车标志，他们也看到停车标志，他们看到橙棕色，而你看到红色，假设你是三色视觉，这意味着你有三色视觉。
So this is all to say that every animal sees the world differently, depending on whether or not they have one or two or three of these different cones, the red, blue or green cones.
所以这就是说，每种动物看到的世界都是不同的，这取决于它们是否有一个、两个或三个不同的视锥细胞，即红色、蓝色或绿色视锥细胞。
If you are a mantis shrimp, of all things, you see hundreds of colors that human beings can't see.
如果你是一只螳螂虾，你会看到数百种人类看不到的颜色。
Many animals see into visual ranges that you and I can't see in.
许多动物能够看到你我看不到的视野范围。
So for instance, a pit viper senses heat emissions.
例如，毒蛇可以感知热量的排放。
It literally sees the heat coming off of you or of an animal that they want to eat.
它确实可以看到你或他们想吃的动物身上散发出的热量。
If you are a ground squirrel, you can see ultraviolet light.
如果你是地松鼠，你就能看到紫外线。
Andrew Huberman:
安德鲁·休伯曼：
This is going to sound kind of weird, but ground squirrels actually signal one another by standing up outside and shining sunlight off each other's stomachs to each other, signaling at a distance, just like, you know, you could signal somebody with a mirror in sunlight at distance.
这听起来有点奇怪，但地松鼠实际上是通过站在外面，用彼此腹部的阳光互相照射来互相发出信号的，在远处发出信号，就像，你知道，你可以在远处的阳光下向某人发出信号。
There are species of primates, this isn't very pleasant to think about, that urinate on their hands and then wipe it all over their stomach and then use that sunlight to reflect different signals to each other.
有些灵长类动物，想想就不太舒服，它们会在手上小便，然后把尿擦到肚子上，然后利用阳光向彼此反射不同的信号。
I don't know what they're saying.
我不知道他们在说什么。
We always assume it's something cute and nice, but maybe they're insulting each other.
我们总是认为这是可爱又美好的事情，但也许他们在互相侮辱。
So this actually gets right down to the heart of these bigger questions like consciousness.
所以这实际上触及了意识等更大问题的核心。
What do we see?
我们看到了什么？
What's out there?
外面有什么？
How much of life is really accessible to us?
生活中有多少是我们真正可以接触到的？
I could go on and on.
我还可以继续说下去。
This used to be kind of an obsession of mine when I was coming up in the field of visual neuroscience to understand how different animals see the world compared to us.
当我进入视觉神经科学领域时，这曾经是我的一种痴迷，以了解不同动物与我们相比如何看待世界。
Andrew Huberman:
安德鲁·休伯曼：
I'll give one more example, a diving bird, a bird that flies over the ocean.
我再举一个例子，一只潜水鸟，一只飞过海洋的鸟。
It has an incredible task.
它有一项令人难以置信的任务。
It has to both view the horizon and it has to view schools of fish, and then it has to make a trajectory down into the water and grab one of those fish to eat.
它必须既能观察地平线，又能观察鱼群，然后它必须沿着轨迹进入水中并抓住其中的一条鱼来吃。
The water has what's called a refractory index.
水具有所谓的耐火指数。
It actually shifts like a prism, the impression or the perception of where that fish is, right?
它实际上像棱镜一样变化，即鱼在哪里的印象或感知，对吧？
If the bird sees the fish right below it, it has to know, it has to adjust its diving trajectory just right, because it knows that that fish actually isn't where it sees it.
如果鸟看到鱼就在它的正下方，它必须知道，它必须恰到好处地调整它的潜水轨迹，因为它知道那条鱼实际上并不在它看到的地方。
It's probably a few inches ahead or to the side of that, because of the way that water diverts the image.
由于水转移图像的方式，它可能位于前方或侧面几英寸。
If you've ever dropped a coin to the bottom of a pool, if you go straight down looking at that location, if you were to look from the top of the pool and you dive straight down with your eyes closed, you will miss because the water refracts, it shifts the visual image.
如果你曾经把一枚硬币扔到池底，如果你直接向下看那个位置，如果你从池顶往下看，闭上眼睛直接向下潜，你会错过，因为水会折射，它会改变视觉图像。
Andrew Huberman:
安德鲁·休伯曼：
Well, diving birds have an arrangement of these retinal cells that communicate to the brain that's both a streak to view the horizon, because they need to know where they are relative to the horizon.
嗯，潜水的鸟类有一种视网膜细胞的排列方式，可以与大脑进行通信，这既是观察地平线的条纹，因为它们需要知道自己相对于地平线的位置。
They have a pupil like we do on the bottom of their eye so that they can make very accurate dive and attacks on these schools of fish and catch fish and eat those fish.
它们的眼睛底部有一个像我们一样的瞳孔，这样它们就可以非常准确地潜水并攻击这些鱼群并捕获鱼并吃掉这些鱼。
We just have pupils in the middle of our eyes.
我们的眼睛中间只有瞳孔。
So there's a ton about the optics of the eye and the way that it communicates with the brain that allows us to see.
因此，关于眼睛的光学系统以及它与大脑的通信方式（使我们能够看到东西）有很多内容。
We could spend hours talking about this, but what I'd like to embed in your mind is that what you experience in the outside world is bottlenecked.
我们可以花几个小时讨论这个问题，但我想让你记住的是，你在外部世界的经历是瓶颈的。
It's limited by which wavelengths, which colors, if you will, of light that you can see that your brain is coming up with a best guess about what's there.
你的大脑对那里的东西做出最好的猜测，这受到你能看到的光的波长、颜色（如果你愿意的话）的限制。
Andrew Huberman:
安德鲁·休伯曼：
It doesn't actually know what's there, and that your vision is distinctly different from, say, the vision of a dog or from the vision of somebody who's a dichromat, meaning they don't have a red cone.
它实际上并不知道那里有什么，而且你的视力与狗的视力或二色视者的视力明显不同，这意味着他们没有红色视锥细胞。
A lot of people, in particular about one in 80 males lacks a red cone and therefore sees the world much the same way that Costello does, although he sees it from just much lower toward the ground.
很多人，尤其是大约八分之一的男性，都没有红锥体，因此他们看待世界的方式与科斯特洛大致相同，尽管他是从离地面低得多的地方看世界的。
Andrew Huberman:
安德鲁·休伯曼：
So, that's what I'd like you to understand about the way the eye communicates with the brain.
所以，这就是我希望您了解眼睛与大脑交流的方式。
I would also like you to understand that the brain itself is making these guesses and that those guesses are largely right.
我还希望你明白，大脑本身正在做出这些猜测，并且这些猜测基本上是正确的。
How do I know that?
我怎么知道呢？
Well, they're right because when you reach out to grab a glass, most of the time you grab the glass and you don't miss, right?
嗯，他们是对的，因为当你伸手去拿玻璃杯时，大多数时候你会抓住玻璃杯并且不会错过，对吧？
Most of the time when you make judgements about the world around you, based on your visual impression of them, it allows you to move functionally through the world.
大多数时候，当你根据你对周围世界的视觉印象对周围的世界做出判断时，它可以让你在这个世界中功能性地移动。
But let me give you some examples of where this guessing is happening right now.
但让我举一些例子来说明这种猜测现在发生在哪里。
It's so incredible that to this day, this still blows my mind.
这太不可思议了，直到今天，这仍然让我震惊。
Cover one eye with one hand.
用一只手遮住一只眼睛。
If you're driving, maybe don't do this.
如果你正在开车，也许不要这样做。
If you're viewing the world around you, presumably you can see everything that's out there.
如果你正在观察周围的世界，想必你可以看到外面的一切。
I could do this with one eye or the other eye; you probably see better out of one or the other.
我可以用一只眼睛或另一只眼睛来做这件事；你可能会从其中一个或另一个中看到更好的结果。
We'll talk about that.
我们会讨论这个。
Andrew Huberman:
安德鲁·休伯曼：
You have a giant blind spot in the middle of your visual field.
你的视野中央有一个巨大的盲点。
It's called your blind spot.
这就是所谓的盲点。
It is the spot in which the connections, the wires from all those retinal ganglion cells exit the back of the eye and head off toward the brain.
在这里，所有视网膜神经节细胞的连接线从眼睛后部引出并通向大脑。
In other words, you are blind for a huge spot of your central vision, the part of your vision that's highest acuity, highest detail, and yet you don't see that ever.
换句话说，你看不到中央视力的一大块区域，即视力中最敏锐、最细节的部分，但你却永远看不到它。
You cover one eye and you see perfectly fine.
你遮住一只眼睛，你就看得很清楚。
It's not just because your eye is moving around really quickly.
这不仅仅是因为您的眼睛移动得非常快。
Your brain is guessing what's in that spot, which is absolutely incredible.
你的大脑正在猜测那个地方有什么，这绝对令人难以置信。
So you don't see that blind spot.
所以你看不到那个盲点。
This is happening all the time.
这种情况一直在发生。
Now, when you have two eyes open, the way that your eyes are positioned in your head and the way they view the world is such that they fill in each other's blind spot.
现在，当你睁开两只眼睛时，你的眼睛在头脑中的位置以及它们看待世界的方式就会填补彼此的盲点。
Andrew Huberman:
安德鲁·休伯曼：
So it's pretty convenient.
所以还是蛮方便的。
But if you cover one eye that's impossible, and yet you still see the world as complete.
但如果你遮住一只眼睛，那是不可能的，但你仍然看到世界是完整的。
So the brain is doing these incredible things.
所以大脑正在做这些不可思议的事情。
It's also creating depth, a sense of depth, even though what arrives from the retina is essentially a readout of a two-dimensional flat image.
它还创造了深度，一种深度感，尽管从视网膜到达的本质上是二维平面图像的读数。
So it can sense depth.
所以它可以感知深度。
How do you know depth?
怎么知道深度呢？
Well, this is very simple.
嗯，这很简单。
Things that are closer to you tend to be larger than things that are far away.
离你近的东西往往比远处的东西大。
Things that are closer to you tend to look like they're moving faster.
离你越近的事物往往看起来移动得更快。
If you've ever been in a train and you look to your side, the rungs on a fence or the train tracks going by you look like they're going very fast.
如果你曾经坐过火车，你会看向身边，栅栏上的横档或经过你的火车轨道看起来速度很快。
If you look off in the distance, they look like they're moving very slowly.
如果你向远处看，它们看起来移动得非常缓慢。
There are differences between what's close to you and what's further away.
离你近的和远的之间是有区别的。
Andrew Huberman:
安德鲁·休伯曼：
So a little house on the horizon, you don't look at and say, "Oh, that must be a tiny little house." You have some prior knowledge that things further away are smaller.
所以地平线上的一座小房子，你不会看着并说，“哦，那一定是一座小房子。”你有一些先验知识，即距离越远的东西越小。
So, that's the main way that you do that.
所以，这是你这样做的主要方式。
You compare the location at which information about light lands on the two eyes.
您比较有关光的信息落在两只眼睛上的位置。
So your eyes are slightly offset from one another so that, for instance, if I look at you, if you're standing right in front of me right now, and I were to look at you, the image of your face, the light bouncing off your face, to be more precise, lands on one eye in a slightly different location than it does in the other eye.
因此，你的眼睛彼此之间会稍微偏移，因此，例如，如果我看着你，如果你现在就站在我面前，而我看着你，你的脸的图像，从你脸上反射的光，更准确地说，落在一只眼睛上的位置与另一只眼睛上的位置略有不同。
Then the brain does math.
然后大脑进行数学运算。
It basically does the equivalent of geometry and trigonometry and essentially figures out how far away you are from me, which is just incredible.
它基本上相当于几何和三角学，并且基本上可以计算出你离我有多远，这真是令人难以置信。
Andrew Huberman:
安德鲁·休伯曼：
So the brain does all this very, very fast, and the brain uses about 40 to 50% of its total real estate for vision.
因此，大脑完成这一切的速度非常非常快，并且大脑将其总空间的大约 40% 到 50% 用于视觉。
That's how important vision is.
可见愿景是多么重要。
Now, for those of you that are blind or low vision or no vision, that real estate in the brain will be taken over by neurons that control a sense of touch and a sense of hearing.
现在，对于那些盲人、弱视或失明的人来说，大脑中的空间将被控制触觉和听觉的神经元接管。
Your, indeed, hearing and touch are much better, higher acuity, and faster in blind people.
事实上，盲人的听觉和触觉要好得多，敏锐度更高，速度也更快。
But, for most of you, who I presume are sighted, this is how it works.
但是，对于你们大多数人来说，我猜是有视力的人，这就是它的工作原理。
Andrew Huberman:
安德鲁·休伯曼：
So, that's kind of vision from eye to brain in a nutshell.
简而言之，这就是从眼睛到大脑的视觉。
There are a bunch of different stations in the brain that do different things.
大脑中有许多不同的站点，它们做不同的事情。
That's eyesight.
这就是视力。
Now I want to talk about the other aspect of vision, which is the stuff that you don't perceive, the subconscious stuff.
现在我想谈谈视觉的另一个方面，也就是你感知不到的东西，潜意识的东西。
Then we'll transition directly into how you can use light and eyesight to control this other stuff, because it's very important.
然后我们将直接过渡到如何使用光线和视力来控制其他东西，因为它非常重要。
Andrew Huberman:
安德鲁·休伯曼：
That other stuff is mood, sleep and appetite.
其他的东西是情绪、睡眠和食欲。
There are ways in which you can use the same protocols that I will describe in order to preserve and even enhance your vision, your ability to see things and consciously perceive them.
您可以通过多种方式使用我将描述的相同协议来保持甚至增强您的视力、观察事物并有意识地感知它们的能力。
So the protocols we will describe have a lot of carryover to both conscious eyesight and to these subconscious aspects of vision.
因此，我们将描述的协议对有意识视力和视觉的这些潜意识方面都有很多影响。
I just want you to understand a little bit more about the science of seeing, of eyesight and vision.
我只是想让你多了解一点关于视觉、视力和视力的科学。
Then all the protocols will make perfect sense.
那么所有的协议都将变得完全有意义。
So as amazing as eyesight is, it actually did not evolve for us to see shapes and colors and motion and form.
尽管视力令人惊叹，但实际上我们并没有进化出能够看到形状、颜色、运动和形式的能力。
Andrew Huberman:
安德鲁·休伯曼：
The most ancient cells in our eyes, and the reason we have eyes, is to communicate information about time of day to the rest of the brain and body.
我们眼睛中最古老的细胞，也是我们拥有眼睛的原因，是将一天中的时间信息传达给大脑和身体的其他部分。
Remember, there's no extraocular photoreception.
请记住，没有眼外感光。
There's no way for light information to get to all the cells of your body.
光信息无法到达你身体的所有细胞。
But every cell in your body needs to know if it's night or day.
但你体内的每个细胞都需要知道现在是晚上还是白天。
Now, I talked a little bit about this in the episodes on sleep, and this episode is not about sleep, but I want to emphasize that there is a particular category of retinal ganglion cell.
现在，我在关于睡眠的剧集中谈到了这一点，这一集与睡眠无关，但我想强调的是，视网膜神经节细胞有一个特定的类别。
Remember the neurons that connect the retina to the brain — that is involved in a special kind of vision that has nothing to do with conscious perception of what's around you.
记住连接视网膜和大脑的神经元——它们参与一种特殊的视觉，与对周围事物的有意识感知无关。
It's happening right now.
它现在正在发生。
It's happening all the time.
这种事一直在发生。
These are so-called melanopsin retinal ganglion cells named after the opsin that they contain within them.
这些是所谓的黑视蛋白视网膜神经节细胞，以其内部含有的视蛋白命名。
They are essentially photoreceptors.
它们本质上是光感受器。
Remember before I said there're photoreceptors and then these ganglion cells?
还记得我之前说过有感光器然后是神经节细胞吗？
Well, these melanopsin cells, as the name suggests, "melan" "opsin," have their own photoreceptor built inside them.
嗯，这些黑视蛋白细胞，顾名思义，“黑色素”“视蛋白”，内部有自己的感光器。
Andrew Huberman:
安德鲁·休伯曼：
The opsin that they contain is actually very similar to the melanopsin that is present in the skin of some amphibians and that causes those amphibians to change their skin color in different light conditions.
它们含有的视蛋白实际上与一些两栖动物皮肤中存在的黑视蛋白非常相似，黑视蛋白会导致这些两栖动物在不同的光照条件下改变皮肤颜色。
So you have, believe it or not, a little bit of frog skin in your eye, so to speak.
所以，不管你信不信，你的眼睛里有一点青蛙皮，可以这么说。
Not exactly, but you essentially have the equivalent of what frogs have in their skin, in your eye.
不完全是这样，但你的皮肤和眼睛里的成分基本上相当于青蛙的成分。
Andrew Huberman:
安德鲁·休伯曼：
If you are low vision or no vision, as long as you have retinas, it's very likely you still have these cells, even though you can't see or you don't see well.
如果您视力低下或失明，只要您有视网膜，就很可能仍然拥有这些细胞，即使您看不到或看得不太清楚。
These cells, retinal ganglion cells, communicate to areas of the brain when particular qualities of light are present in your environment and signal to the brain, therefore, that it's early day or late in the day.
当环境中存在特定质量的光时，这些细胞（视网膜神经节细胞）会与大脑区域进行通信，并向大脑发出信号，因此，现在是清晨或傍晚。
These melanopsin ganglion cells are sometimes also called intrinsically photosensitive cells because they behave like photoreceptors.
这些黑视蛋白神经节细胞有时也称为本质光敏细胞，因为它们的行为类似于光感受器。
What do these cells respond to and why should you care about them?
这些细胞对什么有反应以及为什么你应该关心它们？
Well, you should care about them because they regulate when you'll get sleepy, when you'll feel awake, how fast your metabolism is, your blood sugar levels, your dopamine levels and your pain threshold.
嗯，你应该关心它们，因为它们调节你何时会困、何时会醒来、你的新陈代谢速度、你的血糖水平、你的多巴胺水平和你的疼痛阈值。
Andrew Huberman:
安德鲁·休伯曼：
Levels, your dopamine levels and your pain threshold.
水平、多巴胺水平和疼痛阈值。
There are other factors that impact those things, but they are one of the, if not the most powerful determinant of those other things like mood and pain threshold, sleepiness, wakefulness, et cetera.
还有其他因素会影响这些因素，但它们即使不是情绪和疼痛阈值、困倦、清醒等其他因素的最有力决定因素，也是其中之一。
These melanopsin ganglion cells have been shown by the Neitz Group, N-E-I-T-Z, up at the University of Washington, and by Samer Hattar's Lab and David Berson's lab and a number of other people's labs, Satchin Panda, E.
这些黑视蛋白神经节细胞已由华盛顿大学的 Neitz Group、N-E-I-T-Z、Samer Hattar 实验室和 David Berson 实验室以及其他一些人的实验室（Satchin Panda、E.
Provencio, et cetera — a number of excellent labs in neuroscience — to set the circadian clock and to respond best to the contrast between blue and yellow light of the sort that lands on these cells when you view the sun when it's at so-called low solar angle.
Provencio 等——神经科学领域的一些优秀实验室——设置生物钟，并对落在这些细胞上的蓝光和黄光之间的对比度做出最佳反应，当你在所谓的低太阳角度观看太阳时。
When it's low in the sky, either in the morning or in the evening.
当天空低空时，无论是早上还是晚上。
Andrew Huberman:
安德鲁·休伯曼：
What does all this mean?
这一切意味着什么？
It means, and here's the first protocol, and you've probably heard me say this before, but is appropriate to this episode to say it again.
这意味着，这是第一个协议，您可能以前听过我说过这个，但适合本集再说一遍。
If you are not viewing the sun, sunlight, even through cloud cover, for two to 10 minutes in the early part of the day when the sun is still low in the sky and doing the same thing again in the evening, you are severely disrupting your sleep rhythms, your mood, your hormones, your metabolism, your pain threshold and many other factors, including your ability to learn and remember information.
如果你在清晨太阳还低挂在天空中时没有观察太阳、阳光，甚至透过云层，持续两到十分钟，并在晚上再次做同样的事情，你就会严重扰乱你的睡眠节律、你的情绪、你的荷尔蒙、你的新陈代谢、你的疼痛阈值和许多其他因素，包括你学习和记忆信息的能力。
The most central and important aspect of our biology, and perhaps our psychology as well, is to anchor ourselves in time — to know when we exist.
我们的生物学，也许还有我们的心理学，最核心和最重要的方面就是将我们自己锚定在时间上——知道我们何时存在。
Okay, sounds a little bit abstract and philosophical, but it's not.
好吧，听起来有点抽象和哲学，但事实并非如此。
And we don't know time as a real thing because of watches and clocks.
由于钟表的存在，我们并不知道时间是真实存在的。
We know time at a biological level based on where the sun is and where, which of course is where we are relative to the sun.
我们在生物层面上根据太阳的位置和位置来了解时间，这当然是我们相对于太阳的位置。
Because the earth is spinning around.
因为地球在转。
Andrew Huberman:
安德鲁·休伯曼：
Now, what does this mean for a protocol?
现在，这对于协议意味着什么？
It means see, get that light in your eyes early in the day and anytime you want to be awake.
这意味着在一天的早些时候以及任何你想醒来的时候看到，让眼睛里有光。
So try and get as much sunlight in your eyes during the day as you safely can.
因此，在安全的情况下，尽量在白天让眼睛接触到尽可能多的阳光。
We'll talk about eye safety this episode in depth.
本集我们将深入讨论眼睛安全。
And the blue light and the contrast to that blue yellow.
还有蓝光和与蓝黄色的对比。
Remember, we don't see blue.
请记住，我们看不到蓝色。
This is all subconscious.
这都是潜意识的。
This is blue reflections coming off of sunlight.
这是来自阳光的蓝色反射。
Blue light we've been told is so terrible for us.
我们被告知蓝光对我们来说非常可怕。
It is absolutely essential and wonderful for waking up the brain, for triggering all sorts of positive biological reactions, but it needs to be viewed early in the day.
它对于唤醒大脑、触发各种积极的生物反应绝对是必要且美妙的，但它需要在一天的早些时候进行观察。
If you can't see sunlight, because it's the thick cloud cover of, say you're in the UK and it's winter, then artificial lights, especially blue lights would be very beneficial to you.
如果你看不到阳光，因为有厚厚的云层，比如说你在英国，而且现在是冬天，那么人造光，尤其是蓝光会对你非常有益。
Andrew Huberman:
安德鲁·休伯曼：
You need a lot of this light and its contrast with yellow in order to trigger these melanopsin cells, which will then trigger your circadian clock, which sits above the roof of your mouth, which will signal every cell in your body, including temperature, rhythms, et cetera.
你需要大量的这种光及其与黄色的对比，才能触发这些黑视蛋白细胞，然后黑视蛋白细胞会触发你的生物钟，它位于你的上颚上方，它会向你身体的每个细胞发出信号，包括温度、节律等。
So first things first, your visual system was not for seeing faces, motion, et cetera.
首先，你的视觉系统不是用来看到面孔、动作等的。
The most ancient cells in your eye, which are there right now as we speak, are there to inform your body and brain about time of day.
你眼睛里最古老的细胞就在我们说话的时候就在那里，它们可以告诉你的身体和大脑一天中的时间。
So you want to get that bright light early in the day.
所以你想在一天的早些时候获得明亮的光线。
Absolutely essential, two to 10 minutes.
绝对必要，两到十分钟。
You can download the Light Meter app if you want to measure lux.
如果您想测量勒克斯，可以下载照度计应用程序。
When I explained how to do that in earlier episodes, it got a little convoluted.
当我在前几集中解释如何做到这一点时，它变得有点复杂。
Get that two to 10 minutes, ideally without sunglasses.
坚持两到十分钟，最好不要戴墨镜。
Andrew Huberman:
安德鲁·休伯曼：
Now, here's another reason to do this, and I've never spoken about this before on any podcast, which is that there have been several studies now in thousands of subjects exploring what can be done to prevent myopia, nearsightedness, and other visual defects.
现在，这样做的另一个原因是，我以前从未在任何播客上谈到过这一点，那就是现在已经有数以千计的受试者进行了几项研究，探索如何预防近视、近视和其他视觉缺陷。
And it turns out in a series of large clinical trials, the conclusion has emerged that getting two hours a day of outdoor time without sunglasses, blue light, this blue light that everyone has demonized, getting that sunlight during the day for two hours, even if you're reading other things and doing other things outside, has a significant effect on reducing the probability that you will get myopia, nearsightedness.
事实证明，在一系列大型临床试验中，得出的结论是，每天两个小时的户外时间，不戴墨镜，蓝光，这种大家都妖魔化的蓝光，白天接受两个小时的阳光照射，即使你在外面看书、做其他事情，对降低近视、近视的概率有显着的效果。
Now, whether or not that's also due to the fact that myopia can be caused by viewing things up close too much — so if you're indoors, we tend to be looking at things more closely, right?
现在，这是否也是因为近视可能是由于过于近距离地观看事物而引起的——所以如果你在室内，我们往往会更仔细地看东西，对吗？
Unless you have a very large house with walls that are very far away from you.
除非你有一座非常大的房子，墙壁离你很远。
But the effect does seem to be directly related to getting sunlight and not just to the distance that you're viewing.
但这种效果似乎确实与获得阳光直接相关，而不仅仅是与您观看的距离有关。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to describe this study just briefly, but this is a second protocol.
我将简要描述这项研究，但这是第二个方案。
So we have one protocol about getting sunlight to set your circadian clocks, meaning wake you up, establish your sleep will occur about 12 to 16 hours later.
因此，我们有一项关于利用阳光来设置您的生物钟的方案，这意味着唤醒您，确定您将在大约 12 至 16 小时后入睡。
That's all in the sleep episode.
这就是睡眠情节的全部内容。
But also to enhance your mood, to enhance your metabolism, to optimize your hormone levels and to optimize learning and dopamine levels, this feel-good neuromodulator that's essential to not getting depressed, et cetera.
而且还可以改善您的情绪，增强新陈代谢，优化您的激素水平以及优化学习和多巴胺水平，这种感觉良好的神经调节剂对于避免抑郁等至关重要。
But now's a second protocol, which is ideally, and this includes children as long as they're not very small infants.
但现在是第二个方案，这是理想的方案，其中包括儿童，只要他们不是很小的婴儿。
Ideally, we're all getting two hours of outdoor time, even if there's cloud cover.
理想情况下，即使有云层，我们都有两个小时的户外活动时间。
Remember, we evolved mostly under outdoor conditions, not indoor conditions.
请记住，我们主要是在室外条件下进化的，而不是在室内条件下进化的。
And no, artificial blue light will not replace this aspect of your visual system and offsetting myopia.
不，人造蓝光不会取代视觉系统的这一方面并抵消近视。
Andrew Huberman:
安德鲁·休伯曼：
So I just want to briefly describe this study because it's a very important one, and I don't think it's discussed often enough.
所以我只想简要描述一下这项研究，因为它是一项非常重要的研究，而且我认为它的讨论还不够频繁。
There are many studies exploring this, but one of the ones I like the most looked at 693 students.
有很多研究对此进行了探索，但我最喜欢的研究之一针对的是 693 名学生。
And a subset of them were encouraged to spend 11 hours a week outdoors.
其中一部分人被鼓励每周在户外度过 11 个小时。
So most kids are in school five days a week or so, so they're spending 11 hours a week outdoors.
大多数孩子每周上学五天左右，因此他们每周在户外度过 11 个小时。
They are sometimes reading outdoors, they're not always just playing outdoors.
他们有时会在户外读书，但并不总是只是在户外玩耍。
They might be reading books, et cetera.
他们可能正在读书等等。
They used eight different schools.
他们使用了八所不同的学校。
And the reason they did this study, I probably should have mentioned, is that myopia — nearsightedness — is a global epidemic.
我可能应该提到，他们进行这项研究的原因是近视是一种全球流行病。
At least that's how it was referred to in the study.
至少研究中是这么提到的。
I don't know who decides what's an epidemic or not.
我不知道谁来决定什么是流行病或不是流行病。
I think there are thresholds for that.
我认为这是有门槛的。
Andrew Huberman:
安德鲁·休伯曼：
This paper published in the journal Ophthalmology, in 2018, described the fact that being outdoors for two hours a day could significantly reduce the probability that these children would develop nearsightedness.
2018年发表在《眼科学》杂志上的这篇论文描述了这样一个事实：每天在户外活动两个小时可以显着降低这些孩子患近视的概率。
And it turns out based on other studies that adults who spend two hours a day outside, so that would be reading outside, talking outside — no, it does not include light coming through the windshield of your car; I'll explain why in a few moments — offset the formation of myopia.
事实证明，根据其他研究，成年人每天在户外呆两个小时，也就是在外面读书、在外面说话——不，这不包括透过汽车挡风玻璃的光线；稍后我会解释原因——抵消近视的形成。
Now, myopia, or nearsightedness, has to do with the way that the lens focuses light onto the retina.
现在，近视或近视与晶状体将光线聚焦到视网膜的方式有关。
I don't want to get into a long description of this now, but basically the lens has to bring light to the retina, not in front of it, not behind it.
我现在不想对此进行详细描述，但基本上，晶状体必须将光线带到视网膜，而不是在视网膜前面，也不是在视网膜后面。
If it brings light to a position in front of the retina, then you won't see clearly, you will need corrective lenses.
如果它把光线带到视网膜前面的位置，那么你就看不清楚，你需要矫正镜片。
If it brings light directly to the retina, then you will see clearly.
如果它把光线直接照射到视网膜上，那么你就会看得很清楚。
That should be intuitive, why that makes sense.
这应该是直观的，为什么这是有道理的。
Andrew Huberman:
安德鲁·休伯曼：
So you might say, "Why would being outside getting this blue light or this blue yellow contrast from sunlight actually offset myopia?" Well, it probably, and I want to emphasize probably, has to do with the fact that these melanopsin ganglion cells, these intrinsically photosensitive ganglion cells, are not just responsible for sleep and talking to your circadian clock and that sort of thing.
所以你可能会说，“为什么在户外接受阳光下的蓝光或蓝黄色对比实际上可以抵消近视呢？”好吧，我想强调的可能是，这些黑视蛋白神经节细胞，这些本质上感光的神经节细胞，不仅仅负责睡眠和与你的生物钟对话之类的事情。
They also make connections within the retina.
它们还在视网膜内建立连接。
They connect to things like, this is for the aficionados, the ciliary body, the iris, the muscles and the structures within the eye that actually move the lens and allow you to adjust your vision to things up close or far away.
它们与诸如睫状体、虹膜、肌肉和眼睛内的结构之类的东西相关联，这些结构实际上移动晶状体，并允许您调整您的视力以适应近距离或远处的事物。
And in doing so, they increase or improve the health of the little tiny muscles within the eye that move the lens.
通过这样做，它们可以增强或改善眼睛内移动晶状体的微小肌肉的健康状况。
And they probably — again, this needs a little bit more work in order to really tamp down the mechanism — they're probably also involved in bringing growth factors and blood supply to the muscles and to the neurons that are responsible for this focusing mechanism within the eye.
而且它们可能——同样，这需要更多的工作才能真正抑制该机制——它们可能还参与将生长因子和血液供应给肌肉和神经元，这些神经元负责眼睛内的这种聚焦机制。
Andrew Huberman:
安德鲁·休伯曼：
So remember, your eye is an optical device.
所以请记住，您的眼睛是一个光学设备。
You were born with lenses.
你生来就带着镜片。
You don't have to use glasses, or maybe you do, because you have lenses in your eyes.
您不必戴眼镜，或者也许您需要戴眼镜，因为您的眼睛里有镜片。
And those lenses need to move.
这些镜头需要移动。
It's not a rigid lens like a glass lens.
它不是像玻璃镜片那样的刚性镜片。
It's a dynamic lens, and it has little muscles that pull on it and squeeze it and make it thicker or thinner as you look at things close and far away.
它是一个动态镜头，它有一些小肌肉可以拉动和挤压它，当你看近处和远处的物体时，它会变厚或变薄。
And I'll describe how that works in a moment.
我稍后将描述它是如何工作的。
These melanopsin cells, and they're activation by sunlight — completely subconsciously unaware, you're unaware of this — promote the health of this system within the eye and allow you to offset the myopia, nearsightedness.
这些黑视蛋白细胞被阳光激活——完全在潜意识中没有意识到，你没有意识到这一点——促进眼睛内这个系统的健康，让你抵消近视、近视。
In other words, getting outside for two hours a day each day on average, even if there's cloud cover, without sunglasses on, will allow you to offset the formation of myopia.
换句话说，每天平均每天外出两个小时，即使有云层，不戴墨镜，也可以抵消近视的形成。
Andrew Huberman:
安德鲁·休伯曼：
Now, you might still form myopia if you have certain structural features or genetic basis for that.
现在，如果您有某些结构特征或遗传基础，您仍然可能形成近视。
We will talk about things that you can do as well.
我们还将讨论您也可以做的事情。
But for everybody, we should be doing this.
但对于每个人来说，我们都应该这样做。
And that might seem like a lot, but this is the way that your visual system works.
这看起来可能很多，但这就是视觉系统的工作方式。
Staying indoors, just getting artificial light and looking at things up close leads to visual defects.
呆在室内，仅仅获得人造光并近距离观察事物会导致视觉缺陷。
It's a form of kind of visual obesity.
这是视觉肥胖的一种形式。
The posture of your visual system, if you will, is going to be unhealthy if you're just indoors and you're not getting sunlight early in the day and for at least two hours per day.
如果您愿意的话，如果您只是在室内并且每天没有至少两个小时接受阳光照射，那么您的视觉系统的姿势将是不健康的。
Andrew Huberman:
安德鲁·休伯曼：
I want to talk a little bit more about how our eyes adjust to things that are close to us or far away.
我想多谈谈我们的眼睛如何适应近处或远处的事物。
This is an absolutely brilliant consequence of our nature and our design.
这绝对是我们的本性和我们的设计的辉煌成果。
And whenever I say nature and design, people always ask me, "What are you really trying to say?
每当我说到自然和设计时，人们总是问我：“你到底想说什么？
Are you trying to talk about creators?
您想谈论创作者吗？
Are you talking about intelligent design?" Look, I want to be very frank with you.
你是在谈论智能设计吗？”听着，我想对你非常坦白。
I wasn't consulted at the design phase and neither were you.
在设计阶段没有咨询过我，也没有咨询过你。
And so that is all very interesting, but it's not the topic of this discussion.
这一切都非常有趣，但这不是本次讨论的主题。
What is clear and what is the topic of this discussion is that the eye can dynamically adjust, where light lands by moving the lens and changing the shape of the lens in your eye through a process called accommodation.
很明显，本次讨论的主题是，眼睛可以动态调整，通过移动晶状体并通过称为调节的过程改变眼睛中晶状体的形状，光线到达的位置。
And if you understand this process of accommodation, you not only can enhance the health of your eyes in the immediate and long term, but you also can work better.
如果您了解这个调节过程，您不仅可以在短期和长期内增强眼睛的健康，而且还可以更好地工作。
You'll be able to focus better on physical and mental work.
您将能够更好地专注于体力和脑力工作。
You'll be able to concentrate for longer.
您将能够更长时间地集中注意力。
Andrew Huberman:
安德鲁·休伯曼：
And I want to emphasize that so much of our mental focus, whether or not it's for cognitive endeavors or physical endeavors, is grounded in where we place our visual focus.
我想强调的是，我们的精神焦点，无论是认知努力还是身体努力，都是基于我们放置视觉焦点的位置。
What we look at and our ability to hold our concentration there is critically determining how we think.
我们所看到的东西以及我们集中注意力的能力至关重要地决定了我们的思维方式。
So in other words, if you can hold visual focus, you can hold mental focus, cognitive focus.
换句话说，如果你能保持视觉焦点，你就能保持精神焦点、认知焦点。
But holding visual focus is challenging.
但保持视觉焦点具有挑战性。
It's tiring because it requires movement of the lens.
它很累，因为它需要移动镜头。
And that movement of the lens requires activation of muscles and the activation of muscles, as you know from the physical performance episodes, if you saw them and even if you don't, is dictated by neurons.
晶状体的运动需要肌肉的激活，而肌肉的激活，正如您从身体表现事件中知道的那样，如果您看到它们，即使您没有看到它们，也是由神经元决定的。
Andrew Huberman:
安德鲁·休伯曼：
So what is accommodation?
那么什么是住宿呢？
Well, it's actually very simple and very elegant.
嗯，它实际上非常简单而且非常优雅。
And again, this is another case where whenever I look at this stuff, even though I've been looking at it for years, learning about it for years, it still boggles my mind that we have these apparati built into our eyes.
再说一遍，这是另一个例子，每当我看到这些东西时，尽管我已经研究它很多年，了解它很多年了，但我仍然对我们的眼睛里内置了这些装置感到困惑。
So we have lenses in our eyes and we have these things called the irises.
我们的眼睛里有晶状体，我们有一些叫做虹膜的东西。
You're all familiar with the iris because you'll see people's pupils get bigger or smaller.
你们都熟悉虹膜，因为您会看到人们的瞳孔变大或变小。
And we intuitively think of eyes as having the pupils.
我们直觉地认为眼睛有瞳孔。
If you actually draw two circles on a sheet of paper, and they look like two circles, but if you put little dots in the middle of them, they look like eyes.
如果你实际上在一张纸上画两个圆圈，它们看起来像两个圆圈，但如果你在它们中间放一些小点，它们看起来就像眼睛。
Your brain recognizes those as eyes because one of the first things you see when you come into this world are eyes.
你的大脑将它们识别为眼睛，因为当你来到这个世界时，你首先看到的东西之一就是眼睛。
And actually, if you put the little dots close together, it'll look kind of wrong, like it's cross-eyed.
事实上，如果你把这些小点靠得很近，看起来会有点不对劲，就像斗鸡眼一样。
And if you put them at different locations within those two dots, opposing locations, it'll look google-eyed.
如果你把它们放在这两个点内的不同位置，相对的位置，它看起来就会像谷歌一样。
Andrew Huberman:
安德鲁·休伯曼：
And so your brain is actually filling in all the face and other information, even emotional information just based on this recognition of eyes.
所以你的大脑实际上只是基于这种对眼睛的识别来填充所有的面部和其他信息，甚至情感信息。
And so there's clearly, we know this, there's real estate deep up, further up, in the brain that's responsible for analyzing and recognizing faces and the eyes.
因此，我们知道，很明显，大脑深处有一个区域，负责分析和识别面部和眼睛。
And the position of these little things we call irises and pupils, et cetera, is really important for how we interpret the status of others.
这些我们称之为虹膜和瞳孔等小东西的位置对于我们如何解释他人的状态非常重要。
And that's why it's such a powerful thing just to put two circles and move the pupils around on paper.
这就是为什么仅仅在纸上画两个圆圈并移动学生就如此强大的原因。
Andrew Huberman:
安德鲁·休伯曼：
In fact, I want to get into accommodation, but if you think about it, if one of my pupils was up there and the other one was down there, one was really big and one was really small, that would actually be a sign of pretty severe damage.
其实我是想住进去的，但是你想一想，如果我的一个学生在上面，另一个在下面，一个很大一个很小，那其实就是一个很严重的损伤的迹象。
If someone gets hit hard on the side of the head, you'll notice that they shine a light in one eye.
如果某人的头部一侧受到重击，您会注意到他们的一只眼睛会发出光芒。
You know why they're doing that?
你知道他们为什么这么做吗？
They're actually looking at the other eye.
他们实际上是在看另一只眼睛。
When you shine light at the eye that pupil constricts to limit the amount of light that comes in so it doesn't damage the eye; this also happens when you walk outside and it's bright, it constricts.
当你用光照射眼睛时，瞳孔会收缩以限制进入的光量，这样就不会损伤眼睛；当你走到外面，光线明亮，光线收缩时，也会发生这种情况。
But we have what's called the consensual pupil reflex.
但我们有所谓的共识瞳孔反射。
Andrew Huberman:
安德鲁·休伯曼：
There's a connection deep in the brain stem, deep back here in the brain near my neck, that connects the pupil mechanism for the two eyes, and they're looking at the other eye.
脑干深处有一个连接，在我脖子附近的大脑深处，连接着两只眼睛的瞳孔机制，它们正在看着另一只眼睛。
And if you shine light in one eye and that pupil constricts but the other one doesn't, there's a good chance there's brain-stem damage.
如果你用光照射一只眼睛，而瞳孔收缩，而另一只眼睛却没有，那么很有可能存在脑干损伤。
This is what they do on the side of a football field or in boxing match, or if someone unfortunately hits their head.
这是他们在足球场边或拳击比赛中或有人不幸撞到头时所做的事情。
So two pupils, and don't freak out if one pupil's a little bit smaller than the other; that doesn't necessarily mean brain damage.
所以两个瞳孔，如果一个瞳孔比另一个小一点，不要惊慌；这并不一定意味着大脑受损。
But if you suddenly have one pupil bigger than the other, you absolutely want to go see a neurologist right away.
但如果你突然发现一个瞳孔比另一个大，你绝对想立即去看神经科医生。
So the eyes and the pupils are indicative of things that are happening deep in the brain.
因此，眼睛和瞳孔代表了大脑深处正在发生的事情。
Andrew Huberman:
安德鲁·休伯曼：
Now, accommodation is our ability to accommodate to things that are up close here or further away.
现在，适应是我们适应近处或远处事物的能力。
And the way this works is that the iris and the musculature and a structure called the ciliary body move the lens.
其工作原理是虹膜、肌肉组织以及称为睫状体的结构移动晶状体。
So when you look far away, when you see things far away, your lens actually relaxes.
所以当你看远处、看远处的事物时，你的晶状体实际上会放松。
It can flatten out.
它可以变平。
So I want you to think about this.
所以我希望你考虑一下这个问题。
When you look far away, when it may be anywhere from 20 feet away from you out to a horizon that's miles or kilometers away from you, the lens can just relax, it can flatten out.
当你看远处时，当它可能是距离你 20 英尺到距离你几英里或几公里的地平线时，镜头会放松，它会变平。
And you'll notice that it actually is relaxing to look at a horizon.
你会发现，眺望地平线实际上是一种放松。
It's relaxing to look far away.
眺望远方令人心旷神怡。
Whereas if I look at something up close to me like this pen or my phone or a computer screen or this microphone, it takes effort.
然而，如果我看离我很近的东西，比如这支笔、我的手机、电脑屏幕或麦克风，那就需要付出努力。
You'll sense the effort.
你会感受到其中的努力。
Andrew Huberman:
安德鲁·休伯曼：
Now, some of that effort is actually eye movements, because you have muscles that can move your eyes within their sockets, but a lot of the work, quote, unquote, is neural work of the muscles having to move and contract such that the lens actually gets thicker, in order to bring the light to the retina and not to a location in front of it or behind it, so-called accommodation.
现在，其中一些努力实际上是眼球运动，因为你有肌肉可以在眼窝内移动你的眼睛，但很多工作，引述，反引述，是肌肉的神经工作，必须移动和收缩，这样晶状体实际上会变厚，以便将光线带到视网膜而不是视网膜前面或后面的位置，即所谓的调节。
There's also changes in the size of the pupil as things are closer and further away from you.
随着物体离你越来越近和越来越远，瞳孔的大小也会发生变化。
In fact, there's a simple way to think about this.
事实上，有一个简单的方法来思考这个问题。
Healthy pupils are going to dilate when you look at something far away from you.
当您看远处的物体时，健康的瞳孔会放大。
Now when you see something that excites you or stresses you out, your pupils also get big, your eyes get wide.
现在，当你看到让你兴奋或让你感到压力的东西时，你的瞳孔也会变大，你的眼睛也会变大。
But if you look at something far away, your pupils are going to dilate.
但如果你看远处的东西，你的瞳孔就会放大。
And when you look at things that are closer to you, when you move them up closer, the pupils are going to shrink.
当你看离你较近的东西时，当你把它们移近时，瞳孔就会缩小。
That's all part of this accommodation mechanism.
这就是这种适应机制的一部分。
Andrew Huberman:
安德鲁·休伯曼：
Now you might say, "Why are you telling me about accommodation?
现在你可能会说，“你为什么告诉我住宿的事？
This is crazy.
这太疯狂了。
Why are you telling me about this?" Well, these days, we're spending a lot of time looking at things, mainly our phones, up close, and computers up close, and we are indoors.
你为什么要告诉我这件事？”嗯，这些天，我们花了很多时间看东西，主要是近距离看手机，近距离看电脑，而且我们在室内。
If you are a young person, and even if you are 25 or older and you are spending a lot of time looking at things up close, and you are not allowing your vision to relax.
如果您是年轻人，即使您已经 25 岁或以上，而且您花费大量时间近距离观察事物，并且您也不会让您的视力放松。
In other words, you are not giving your lens the opportunity to flatten out and for these muscles to relieve themselves of this work.
换句话说，你没有给你的晶状体机会变平，也没有让这些肌肉减轻这项工作。
You may or may not have migraine headaches, you may or may not have headaches.
您可能有也可能没有偏头痛，您可能有也可能没有头痛。
You might, and that could be the cause of those.
你可能会，这可能就是这些的原因。
But you are also training your eyes to be good at looking at things up close and not far away.
但你也在训练你的眼睛善于观察近距离和不远处的事物。
And as a consequence, you are reshaping the neural circuitry in your brain and it is not good.
结果，你正在重塑大脑中的神经回路，这是不好的。
It is not healthy to only look at things up close.
只近距离观察事物是不健康的。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are a lot of recommendations out there right now, especially with all the lockdowns of the last 12 to 18 months that people should look up from Zoom every once in a while.
现在，现在有很多建议，特别是在过去 12 到 18 个月的所有封锁之后，人们应该时不时地从 Zoom 上查看一下。
Or maybe, now I'm hearing that people should take calls instead of doing Zoom.
或者也许，现在我听说人们应该接电话而不是使用 Zoom。
Or you should look up from your computer screen.
或者你应该从电脑屏幕上抬起头来。
It's actually not going to solve the problem just to look up from your computer screen, You need to go to a window, you need to look out at a distance.
实际上，仅仅从电脑屏幕上抬头看并不能解决问题，你需要走到窗前，你需要向远处看。
Ideally, you would even open the window because those windows actually filter out a lot of the blue light that you want during the daytime, a lot of the sunlight.
理想情况下，您甚至可以打开窗户，因为这些窗户实际上会过滤掉白天您想要的大量蓝光和阳光。
It's actually 50 times less gets through.
实际上，通过率减少了 50 倍。
You want to get out onto a balcony, you want to relax your eyes and look out at the horizon.
您想要走到阳台上，放松眼睛并眺望地平线。
You want to go into what's called panoramic vision and let your vision expand.
你想要进入所谓的全景视野，让你的视野扩大。
You want this lens mechanism to be very elastic.
您希望这个镜头机制非常有弹性。
You don't want it to get stuck in that configuration of looking at things up close.
你不希望它陷入近距离观察事物的状态。
Andrew Huberman:
安德鲁·休伯曼：
Accommodation is a wonderful feature of your visual system, but you don't want to push that too hard too often or for too long.
调节是视觉系统的一个奇妙功能，但您不想太频繁或太长时间地推动它。
You want to view the horizon.
你想要看到地平线。
You want to get outside.
你想出去。
Not just to lighten the load on your mind or to think about other things, but to maintain the health of your visual system.
不仅仅是为了减轻你的思想负担或思考其他事情，而是为了保持你的视觉系统的健康。
In other words, you want to exercise these muscles.
换句话说，你想锻炼这些肌肉。
And that involves both the lens moving and getting kind of thicker, and relaxing that lens.
这涉及到镜片的移动和变厚，以及放松镜片。
And the relaxation of the lens is actually one of the best things you can do for the musculature of the inner eye.
放松晶状体实际上是您可以为内眼肌肉组织做的最好的事情之一。
Andrew Huberman:
安德鲁·休伯曼：
So what's the protocol?
那么协议是什么？
How often should you do this?
您应该多久执行一次此操作？
You might be surprised, but for every 30 minutes of focused work, you probably want to look up every once in a while and just try and relax your face and eye muscles, including your jaw muscles, because all these things are closely linked in the brain stem.
您可能会感到惊讶，但在每 30 分钟的专注工作中，您可能想要每隔一段时间抬头看看，尝试放松您的面部和眼部肌肉，包括下巴肌肉，因为所有这些都与脑干紧密相连。
And allow your eyes to go into a so-called panoramic vision, where you're just not really focusing on anything, and then refocus on your work.
让你的眼睛进入所谓的全景视野，在那里你并没有真正专注于任何事情，然后重新专注于你的工作。
At least every 90 minutes of looking at things up close.
至少每 90 分钟近距离观察一次。
Or even if you're looking at a screen, television screen or you're watching a movie, or you're indoors.
或者即使您正在看屏幕、电视屏幕或正在看电影，或者您在室内。
For every 90 minutes of that, you ideally would have at least 20, probably more like 30, minutes of being outside ideally, but if you can't be outside, of non up-close vision; now you might say, "That's impossible.
理想情况下，每 90 分钟，您至少有 20 分钟（最好是 30 分钟）在户外，但如果您不能在户外，则不能近距离观察；现在你可能会说：“那是不可能的。
How am I supposed to do that?
我该怎么做呢？
I'm in an office or I'm in a building." Get to a window, get outside if you can do it safely, get onto a balcony and just let your eyes relax.
我在办公室或者在一栋大楼里。”走到窗边，如果可以安全的话到外面去，到阳台上让眼睛放松一下。
Andrew Huberman:
安德鲁·休伯曼：
Many people are experiencing severe vision problems because they're not getting enough sunlight during the day.
许多人因为白天没有获得足够的阳光而面临严重的视力问题。
They have sleep problems because they're not viewing sunlight early in the day.
他们有睡眠问题，因为他们没有在清晨看到阳光。
And as I've mentioned in previous episodes, they're getting a lot of artificial stimulation, artificial light stimulation of the eye in the middle of the night.
正如我在前几集中提到的，他们在半夜受到大量人工刺激，眼睛受到人工光刺激。
All of this is through the visual system.
所有这一切都是通过视觉系统进行的。
So migraines, fatigue, challenges with your eyesight getting worse as you age.
因此，随着年龄的增长，偏头痛、疲劳、视力挑战都会变得更糟。
Or even in young people, there's a, at least according to the articles they described it as this, epidemic of myopia — can largely be dealt with by getting outside, going into panoramic vision, experiencing some distance vision, look at things off in the horizon.
或者甚至在年轻人中，至少根据他们所描述的文章，近视的流行在很大程度上可以通过走出去、进入全景视觉、体验一些远距离视觉、看地平线以外的事物来解决。
If you're walking or hiking or biking, not looking at your phone the whole time that you're doing that.
如果您正在步行、徒步旅行或骑自行车，请不要在整个过程中看手机。
If you're at the bus stop or you're commuting, certainly not looking at your phone the entire time you're doing that.
如果您在公交车站或上下班途中，当然不要在整个过程中一直看手机。
Andrew Huberman:
安德鲁·休伯曼：
So this is vital.
所以这一点至关重要。
And I want to emphasize another protocol, although I don't want to get into it in too much depth because I want to make sure that I also talk about a number of other important aspects of the visual system that are more related to sight.
我想强调另一个协议，尽管我不想太深入地讨论它，因为我想确保我还讨论了视觉系统的许多其他与视觉更相关的重要方面。
But getting into optic flow is very important for de-stressing your system.
但了解光流对于减轻系统压力非常重要。
When you move through space, whether or not it's through walking, biking, even swimming, if it's self-generated optic flow — so probably not driving or motorcycling, but yes, bicycling.
当你在太空中移动时，无论是步行、骑自行车，甚至游泳，如果是自生光流，那么可能不是开车或骑摩托车，但是的，骑自行车。
Or I don't know, unicycling.
或者我不知道，独轮车。
I don't know why I thought about unicycling.
我不知道为什么我想到了独轮车。
There used to be a graduate student at Stanford who was really impressive unicycler.
斯坦福大学曾经有一位研究生，他的独轮车骑手令人印象深刻。
Those are pretty rare.
这些都是非常罕见的。
As long as it's self-generated optic flow, meaning you are generating motion of your body and the visual images around you are passing by on your eyes.
只要它是自生光流，意味着您正在产生身体的运动，并且您周围的视觉图像正在您的眼睛上经过。
That is very good for the visual system.
这对视觉系统非常有好处。
And it's very good for the mood systems and the neuromodulator systems of the brain and body that regulate mood.
它对情绪系统以及大脑和身体调节情绪的神经调节系统非常有好处。
This is well established.
这是众所周知的。
Andrew Huberman:
安德鲁·休伯曼：
So I'm not telling people to get away from their phone and their computers.
所以我并不是告诉人们远离手机和电脑。
I spend a lot of time staring at a page, drawing, writing, texting, et cetera, just like you do.
我花了很多时间盯着页面、画画、写作、发短信等等，就像你一样。
But we're really talking about some very simple protocols that aren't just designed to improve your sleep, but are really designed to bolster and enhance your vision.
但我们实际上讨论的是一些非常简单的方案，它们不仅旨在改善您的睡眠，而且真正旨在增强和增强您的视力。
And of course, because it's this podcast, we will also talk about things that you can take to improve your vision.
当然，因为是这个播客，我们还将讨论可以用来改善视力的事情。
But if your visual behavior isn't right, and I do believe we should always start with behaviors and then think about nutrition, supplementation, et cetera.
但如果你的视觉行为不正确，我确实相信我们应该始终从行为开始，然后考虑营养、补充等。
If your behaviors around vision aren't right, you cannot expect to have good healthy eyesight for a long time, meaning throughout your lifespan.
如果您在视力方面的行为不正确，您就无法指望长期（即终生）拥有良好的健康视力。
And if your vision is already poor, many of these things that I'm talking about today, perhaps all of them, will improve your vision to some degree.
如果您的视力已经很差，那么我今天谈论的许多事情，也许全部，都会在某种程度上改善您的视力。
And if your vision is starting to go, then doing these behaviors is likely to really enhance the quality of the vision that you will build and maintain over time.
如果您的愿景开始消失，那么做这些行为可能会真正提高您随着时间的推移建立和维持的愿景的质量。
Andrew Huberman:
安德鲁·休伯曼：
And all of these are essentially at zero cost.
而所有这些基本上都是零成本。
if you live in a very dark environment like a cave or outer space, it's going to be hard to do some of this stuff.
如果你生活在一个非常黑暗的环境中，比如洞穴或外太空，那么做这些事情会很困难。
But if you're on Planet Earth, even if there's cloud cover, chances are you can do some or most, or even all of these, some, most or all days.
但如果你在地球上，即使有云层覆盖，你也有可能可以做一些或大部分，甚至全部这些，一些，大部分或整天。
What I'm about to describe next is going to seem so silly on the face of it, but has deep mechanism to support it.
我接下来要描述的内容表面上看起来很愚蠢，但有深层的机制来支持它。
Put simply, when you get tired, your eyelids close.
简单来说，当你累了的时候，你的眼皮就会闭上。
And when you're alert, your eyelids are open.
当你警觉时，你的眼睑会张开。
That is because you have neurons in your brain that, depending on your level of alertness, will make it easy or hard to keep your eyes open.
这是因为你的大脑中有神经元，根据你的警觉程度，它们会让你容易或难以睁开眼睛。
Now, that's a complete duh.
现在，这完全是废话。
Except that we don't often think about the relationship between alertness and where we are looking and our eyelids.
只是我们并不经常思考警觉性与我们正在看的地方和我们的眼睑之间的关系。
Andrew Huberman:
安德鲁·休伯曼：
Now, I learned this from a colleague of mine in psychiatry who happens to work on hypnosis.
现在，我从一位从事催眠研究的精神病学同事那里得知了这一点。
I'm not going to hypnotize you right now, that's actually for a future episode.
我现在不会催眠你，这实际上是为了以后的情节。
But what happens when we get tired?
但是当我们累了怎么办？
Our eyelids close and our chin moves down.
我们的眼睑闭合，下巴向下移动。
We tend to nod out this way.
我们倾向于这样点头。
If you have ever been in a classroom, certainly not one of mine, but if you've been in a classroom and the lecture is kind of drawing on or it's the afternoon, what you'll notice is that a number of students, their heads are — chill.
如果你曾经在教室里，当然不是我的教室，但如果你在教室里，并且讲座有点借鉴或者是在下午，你会注意到很多学生，他们的头脑很冷。
Their eyelids are closing and their chin is dropping, and you'll see a bunch of heads bouncing back up, right?
他们的眼睑正在闭合，下巴正在下垂，你会看到一堆头弹了起来，对吗？
I was definitely one of those people in class.
我绝对是班上那些人之一。
If it was postlunch in the afternoon, it's warm, the hum of the air conditioner, whatever it is, and I just — out.
如果是下午午餐后，天气很暖和，空调的嗡嗡声，不管是什么，我就出去了。
Andrew Huberman:
安德鲁·休伯曼：
When we're wide awake, the opposite happens.
当我们完全清醒时，就会发生相反的情况。
Our eyelids are open all the way, and our chin happens to be up.
我们的眼皮完全睁开，下巴恰好抬起。
And no, this is not me telling you to have good posture.
不，这并不是我告诉你要保持良好的姿势。
However, what I learned from my colleague at Stanford is that these circuits actually act in loops.
然而，我从斯坦福大学的同事那里了解到，这些电路实际上是循环运行的。
When we look up, maybe it's because these melanopsin cells are in the bottom of our retina — they are.
当我们向上看时，也许是因为这些黑视蛋白细胞位于我们视网膜的底部——它们确实如此。
And maybe it's because they're there in order to view sunlight, which is overhead, which it is.
也许是因为它们在那里是为了观看头顶上的阳光，事实确实如此。
But that system of alertness is linked to the position of our eyes.
但这种警觉系统与我们眼睛的位置有关。
So when we look up and our eyelids are up, it actually has a purpose.
所以当我们抬头、眼皮抬起时，其实是有目的的。
It actually creates a wakefulness signal for the brain.
它实际上为大脑产生了觉醒信号。
And so while this might seem like the silliest and simple tool that I might ever describe on this podcast.
因此，虽然这可能看起来是我在这个播客中描述过的最愚蠢和简单的工具。
Andrew Huberman:
安德鲁·休伯曼：
If you are feeling tired, it actually can be beneficial to the wakefulness systems of the brain, including the locus coeruleus and these areas that release no epinephrine, to actually look up, to actually look up toward the ceiling.
如果你感到疲倦，实际上抬头看向天花板，这实际上对大脑的觉醒系统有益，包括蓝斑和这些不释放肾上腺素的区域。
You don't want your chin all the way back, but to look up and to raise your eyes toward the ceiling, and to look up and try and hold that for 10 to 15 seconds.
你不希望下巴完全向后，而是抬起头，将眼睛抬向天花板，然后向上看并尝试保持 10 到 15 秒。
So this isn't looking up and closing your eyes on a nice sunny day; that's relaxing.
所以这并不是在阳光明媚的日子里抬起头闭上眼睛；而是在阳光明媚的日子里抬起头闭上眼睛。那很放松。
This is looking up and actually looking up at the ceiling.
这是仰视，实际上是仰视天花板。
It actually triggers some of the areas of the brain that are involved in wakefulness.
它实际上会触发大脑中一些与觉醒有关的区域。
So if you're somebody who's falling asleep at your work, this can be very beneficial.
因此，如果您在工作中睡着了，这可能非常有益。
Andrew Huberman:
安德鲁·休伯曼：
Likewise, many people are looking at their phone all day and their chin is down, and then they're sitting at a computer that's positioned below them and they're having trouble staying awake or focusing.
同样，许多人整天低着下巴看着手机，然后坐在位于他们下方的电脑前，他们很难保持清醒或集中注意力。
I tell Costello this all the time, because he is always falling asleep while he is trying to do his work.
我一直告诉科斯特洛这一点，因为他总是在努力做工作时睡着。
Positioning your computer screen up at eye level, or sometimes having it actually above eye level can actually create wakefulness and alertness for the work that you're going to do.
将计算机屏幕放置在与眼睛水平的位置，或者有时将其实际上高于眼睛水平，实际上可以让您对将要做的工作保持清醒和警觉。
This is simply because of this connection between the brain stem circuits and the other neurocircuits that control wakefulness and eyelids opening and looking up.
这仅仅是因为脑干回路和其他控制觉醒以及眼睑打开和向上看的神经回路之间存在联系。
Andrew Huberman:
安德鲁·休伯曼：
So again, it's remarkably simple, almost laughably simple, but it's grounded in some of the most hardwired, meaning present from birth, aspects of our neural circuitry.
再说一次，它非常简单，简单得几乎可笑，但它植根于我们神经回路的一些最硬连线的方面，即从出生起就存在的方面。
And norepinephrine released from locus coeruleus isn't just a mouthful.
蓝斑释放的去甲肾上腺素不仅仅是一口。
It's a really interesting and powerful mechanism for how the rest of the brain wakes up.
对于大脑其他部分的唤醒来说，这是一个非常有趣且强大的机制。
Andrew Huberman:
安德鲁·休伯曼：
...
...
powerful mechanism for how the rest of the brain wakes up.
大脑其他部分如何醒来的强大机制。
Locus coeruleus hoses the rest of your brain with norepinephrine in order to wake up those circuits for work and attention.
蓝斑向大脑的其余部分输送去甲肾上腺素，以唤醒这些回路以进行工作和集中注意力。
And so eyes up is actually a way, a route into increased alertness.
因此，抬头实际上是一种提高警觉性的方法。
Eyes down is a route into sleepiness, into reduced alertness.
眼睛向下看会导致困倦、警觉性降低。
And I have only one friend that texts up here, like on the street, holds his phone up here.
我只有一个朋友在这里发短信，就像在街上一样，他把手机举在这里。
It looks ridiculous.
看起来很可笑。
And yet if we were trying to create more sense of alertness, if that's your goal, positioning computer screens up high, chin up, looking up if you need to kind of create an alert and a signal — not always being chin down and texting or working into typewriters or reading below us — is actually going to send a recurring wakefulness signal.
然而，如果我们试图创造更多的警觉感，如果这是你的目标，那么如果你需要发出警报和信号，请将电脑屏幕放高，抬起头，抬头看——而不是总是低下头发短信或在打字机前工作或在我们下面阅读——实际上会发出反复出现的觉醒信号。
When things are up, we tend to be alert.
当事情发生时，我们往往会保持警惕。
When everything's focused down, including our eyes, it tends to have a more suppressive or sedative type signaling to the deeper centers of the brain.
当一切都集中注意力时，包括我们的眼睛，它往往会向大脑更深处的中心发出更具抑制性或镇静性的信号。
Andrew Huberman:
安德鲁·休伯曼：
Now, before we move on to the science and tools and protocols related to pattern vision, I want to mention another study that was done by the University of Pennsylvania.
现在，在我们继续讨论与模式视觉相关的科学、工具和协议之前，我想提一下宾夕法尼亚大学进行的另一项研究。
They have a terrific group there that works on sleep that made an important discovery that I think everybody should know about, which is that children that sleep in rooms that have a nightlight or dim lights are much more likely to develop myopia, nearsightedness.
他们有一个很棒的研究睡眠的小组，他们做出了一个我认为每个人都应该知道的重要发现，那就是睡在有夜灯或昏暗灯光的房间里的孩子更有可能患上近视。
Conversely, children that sleep in very dark rooms, so either very dim nightlights or complete black, they have a much lower, statistically speaking, a significantly lower probability of developing myopia, nearsightedness.
相反，在非常黑暗的房间里睡觉的孩子，无论是非常昏暗的夜灯还是完全黑暗的房间，从统计学上讲，他们患近视、近视的概率要低得多。
Now why is that?
这是为什么呢？
It's because the wavelengths of light that matter for these melanopsin cells oftentimes can get through the eyelids, and that's particularly true for children and people that have thin eyelids.
这是因为对这些黑视蛋白细胞重要的光的波长通常可以穿过眼睑，对于儿童和眼睑较薄的人来说尤其如此。
Andrew Huberman:
安德鲁·休伯曼：
Some people like me have very thin eyelids.
有些人像我一样眼皮很薄。
I've been told this before.
我以前就被告知过这一点。
Not many people touch my eyelids, but among those that have, that I have very thin eyelids.
摸我眼皮的人不多，但在摸过的人中，我的眼皮很薄。
I notice I have very thin eyelids compared to say, Costello.
我注意到与科斯特洛相比，我的眼睑非常薄。
Now, Costello's eyes droop.
现在，科斯特洛的眼睛垂了下来。
He can't even close his eyes all the way, they're so droopy, but many people have thin eyelids, and those people are going to be even more prone to light coming in through the eyelid.
他连眼睛都闭不上，眼睛下垂，但很多人的眼皮都很薄，而那些人更容易受到眼皮射入的光线的影响。
So for parents, for kids and for adults, you really want to try to get to a place where you can sleep in a completely black or dark environment.
所以对于父母、孩子和成人来说，你真的很想尝试去一个可以在全黑或黑暗的环境中睡觉的地方。
Andrew Huberman:
安德鲁·休伯曼：
One little exposure to light, no big deal.
稍微暴露在光线下，没什么大不了的。
But this ties back to the other protocol that I've described before in the mood and sleep episodes, which is that viewing light, even a very low intensity, between the hours of 10:00 p.m.
但这与我之前在情绪和睡眠事件中描述的另一个协议有关，即在晚上 10:00 到晚上 10:00 之间观察光线，即使强度非常低。
and 4:00 a.m.
和凌晨 4:00
is extremely detrimental to the dopamine and other mood-producing systems of the brain.
对大脑的多巴胺和其他产生情绪的系统极其有害。
It can negatively impact learning and immunity and even blood sugar and make people type-2-diabetes-prone by way of communication from these melanopsin cells to a structure in the brain called the habenula.
它会对学习和免疫力甚至血糖产生负面影响，并通过从这些黑视蛋白细胞到大脑中称为缰核的结构的通讯，使人容易患 2 型糖尿病。
Andrew Huberman:
安德鲁·休伯曼：
Why am I throwing out all this verbiage?
为什么我要扔掉所有这些废话？
Well, because people have asked for more mechanisms.
嗯，因为人们要求更多的机制。
So if you really want to know, when you look at blue light or if blue light is getting in through your eyelids in the middle of the night, it is likely distorting this lens-accommodation mechanism in the eye and leading to myopia in some cases.
因此，如果您真的想知道，当您看到蓝光或蓝光在半夜通过眼睑进入时，它可能会扭曲眼睛中的晶状体调节机制，并在某些情况下导致近视。
So that's one reason to avoid blue light exposure and bright light exposure, even nightlight exposure in the middle of the night.
因此，这是避免蓝光照射和强光照射，甚至半夜的夜光照射的原因之一。
Viewing any light of bright intensity between the hours of 10:00 p.m.
在晚上 10:00 到晚上 10:00 之间观察任何明亮强度的光线
and 4:00 a.m.
和凌晨 4:00
on a consistent basis is going to suppress dopamine because of the way that that light activates these melanopsin cells and the habenula and the dopamine system.
在一致的基础上会抑制多巴胺，因为光激活这些黑视蛋白细胞、缰核和多巴胺系统。
Andrew Huberman:
安德鲁·休伯曼：
So it's all very simple.
所以这一切都非常简单。
Get as much bright light as you can safely; you never want to look at any light so bright that it's painful to look at during the daytime.
安全地获得尽可能多的明亮光线；你永远不想看到任何如此明亮的光线，以至于在白天看着会很痛苦。
Try and go without sunglasses unless you need them.
除非需要，否则尽量不戴太阳镜。
Now I wear sunglasses for sake of sport and sake of when it's really bright out, but I try to get two hours a day of working outside or being outside even if there's cloud cover.
现在，我戴墨镜是为了运动，也是为了在天气非常亮的时候戴，但我会尝试每天在外面工作两个小时，或者即使有云层也呆在外面。
That's going to offset myopia.
这将抵消近视。
It's going to help you get better sleep.
它会帮助您获得更好的睡眠。
It's going to support mood and metabolism, et cetera.
它将支持情绪和新陈代谢等等。
And at night, if you're sleeping with a lot of lights in the room, and especially if there are kids that need a nightlight, you should try and wean them off that nightlight because it's going to be beneficial for their vision to wean them off that nightlight and put them into a darker environment.
晚上，如果你在房间里有很多灯的情况下睡觉，特别是如果有孩子需要夜灯，你应该尝试让他们戒掉夜灯，因为戒掉夜灯并将他们置于较暗的环境中对他们的视力有益。
Obviously, you want to get them emotionally comfortable with that first.
显然，你首先要让他们在情感上感到舒服。
Andrew Huberman:
安德鲁·休伯曼：
Now let's talk about pattern vision, actual seeing things like faces and colors, et cetera.
现在我们来谈谈模式视觉，即实际看到的东西，如面孔和颜色等。
I'm presuming that some of you out there are colorblind.
我猜你们中有些人是色盲。
We can all help the red-green colorblind folks out there by not using red in slides and diagrams and on menus and things of that sort.
我们都可以通过不在幻灯片、图表、菜单和类似内容中使用红色来帮助红绿色盲人士。
Try and use magenta instead.
尝试使用洋红色代替。
They can see the contrast between magenta and green better than if there's red and green.
与红色和绿色相比，他们可以更好地看到洋红色和绿色之间的对比度。
So be kind to the colorblind folks out there.
所以善待那里的色盲人士。
It's actually a fair percentage, and there are a lot of different kinds of colorblind.
这实际上是一个相当大的百分比，而且色盲有很多不同类型。
I should just mention some people are true monochromats.
我只想提一下，有些人是真正的单色者。
They see the world in black and white.
他们看到的世界是黑白的。
That's exceedingly rare.
这是极其罕见的。
Andrew Huberman:
安德鲁·休伯曼：
Most colorblind people, colorblind in quotes, are red-green colorblind, meaning they lack red cone photopigment, meaning they can't see long wavelengths of light, so they see the world much as a canine or a cat does, where they don't get the green-red contrast.
大多数色盲人（引号中的色盲）是红绿色色盲，这意味着他们缺乏红色锥体感光色素，这意味着他们看不到长波长的光，因此他们看世界的方式就像狗或猫一样，但他们无法获得绿红色对比度。
That's why we call it red-green colorblind.
这就是为什么我们称之为红绿色盲。
They have the green cones, but they can't do the contrast comparison that I described at the beginning of the episode.
他们有绿色视锥细胞，但他们无法进行我在本集开头描述的对比度比较。
So use magenta and they will be able to see things.
所以使用洋红色，他们就能看到东西。
You wonder why stop signs and stop lights and things aren't in magenta?
您想知道为什么停车标志、停车灯和其他东西不是洋红色的？
Well, because the world is unkind to the red-green colorblind individuals, and they have to learn the position of those lights in the street lights, and they have to learn the shapes of signs, which they can do readily, and it usually says "stop" on it as well.
嗯，因为这个世界对红绿色盲的人并不友善，他们必须学习路灯中那些灯的位置，他们必须学习标志的形状，他们可以轻松做到这一点，而且通常也会在上面说“停止”。
But if you care about colorblind folks, which I do, then we could all do them a service by ...
但如果你关心色盲人士，就像我一样，那么我们都可以为他们提供服务......
I think, by law actually in the U.S., menus are required to be colorblind accessible.
我认为，根据美国的法律，菜单必须可供色盲人士使用。
Andrew Huberman:
安德鲁·休伯曼：
How can you improve your vision?
如何改善视力？
How can you get better at seeing things?
如何才能更好地观察事物？
Andrew Huberman:
安德鲁·休伯曼：
Well, one way is to make sure that you spend at least 10 minutes a day total at least viewing things off in the distance.
嗯，一种方法是确保您每天至少花 10 分钟至少观察远处的事物。
So that would be well over half a mile or more.
所以这将远远超过半英里或更长。
Try and see a horizon.
尝试看看地平线。
Try and get your vision out to a location that's beyond the four walls of your house or apartment or the doors of your car and the windshield of your car.
尝试将您的视野移至房屋或公寓的四墙之外、车门和汽车挡风玻璃之外的位置。
I know that can be hard to do, but it's very valuable.
我知道这很难做到，但它非常有价值。
If you live in a city like New York and it's skyscrapers everywhere, you've probably experienced the incredible sense of relaxation, and it's aesthetically beautiful when you are walking down one of these long avenues and you turn, and I think they have a name for this in New York, where the sunset is suddenly visible along a long avenue between some skyscrapers, and it's just very relaxing to be able suddenly to see at a distance.
如果你生活在像纽约这样的城市，到处都是摩天大楼，你可能体验过令人难以置信的放松感，当你走在一条长长的大道上然后转身时，它在美学上是美丽的，我想他们在纽约有一个这样的名字，沿着一些摩天大楼之间的一条长长的大道突然可以看到日落，突然能够看到远处是非常放松的。
Andrew Huberman:
安德鲁·休伯曼：
And that's actually because this eye mechanism relaxing the lens and relaxing some of the musculature around the eyes sends signals deep into the brain stem that release some of the centers that are involved in alertness aka stress, and it's very pleasant for a reason.
这实际上是因为这种放松晶状体和放松眼睛周围一些肌肉组织的眼睛机制会向脑干深处发送信号，从而释放一些与警觉性（即压力）有关的中枢，这是非常令人愉快的。
It's not a placebo effect, if you will.
如果你愿意的话，这不是安慰剂效应。
There are a bunch of neurochemicals and things that are associated with that.
有很多神经化学物质和与之相关的东西。
So try and see at a distance because it's good for your eyesight; it'll keep this lens nice and elastic and the muscles nice and strong that move the lens, and it has this relaxing component to it.
因此，请尝试远距离看，因为这对您的视力有好处；它将使镜片保持良好和有弹性，移动镜片的肌肉良好和强壮，并且它具有放松的成分。
Andrew Huberman:
安德鲁·休伯曼：
Now our visual system is exquisitely tuned to motion, not just our self-generated motion but the motion of things around us.
现在，我们的视觉系统能够精确地适应运动，不仅仅是我们自身产生的运动，还有我们周围事物的运动。
And one of the things that it does is something called smooth pursuit.
它所做的事情之一就是所谓的顺利追击。
Smooth pursuit is our ability to track individual objects moving, as the name suggests, smoothly through space in various trajectories.
平滑追踪是指我们跟踪单个物体移动的能力，顾名思义，以各种轨迹平滑地穿过空间。
You can actually train or improve your vision by looking at smooth pursuit stimuli, and that sounds really boring.
实际上，你可以通过观察平滑的追逐刺激来训练或提高你的视力，但这听起来真的很无聊。
What you can do is, and I'll provide a link to some that I think are pretty good that are used in various clinics, ophthalmology and optometry clinics; you can actually take a few minutes each day, or maybe if you don't do it each day, you could do it every third day or so and actually just visually track a ball.
你能做的是，我会提供一些我认为非常好的链接，用于各种诊所、眼科和验光诊所；实际上，你可以每天花几分钟，或者如果你不每天都这样做，你可以每隔三天左右做一次，实际上只是视觉上跟踪一个球。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes it's moving in kind of an infinity symbol.
有时它会以无限符号的方式移动。
Sometimes it's more of a saw tooth.
有时它更像是锯齿。
Sometimes it's changing speed.
有时速度会改变。
Sometimes the cue that you're following, the little target, is dilating and contracting.
有时，你所遵循的线索，即小目标，正在扩张和收缩。
This is going to keep the muscles, I want to be clear, this is going to keep the extraocular muscles conditioned and strong and allow you to have a healthy smooth pursuit system.
这将保持肌肉，我想澄清的是，这将保持眼外肌的调节和强壮，让你拥有一个健康、平稳的追踪系统。
Andrew Huberman:
安德鲁·休伯曼：
Remember, the brain follows the eye.
请记住，大脑跟随眼睛。
It follows the movements of the eye.
它跟随眼睛的运动。
It has to deal with that.
它必须处理这个问题。
And the neural circuits within the brain have to cope with changes in smooth pursuit.
而大脑内的神经回路必须应对平稳追击中的变化。
So if you're doing a lot of reading up close, you're not viewing horizons, you're not getting a lot of smooth pursuit-type stimulation from your life or you're just getting it within the confines of a little box on your phone, your smooth pursuit is over millimeters or what we always talk in terms of visual angle, but the amount of degrees of visual angle.
因此，如果你进行大量近距离阅读，你就不会看到地平线，你不会从生活中获得很多平滑的追逐式刺激，或者你只是在手机上的一个小盒子的范围内获得它，你的平滑追踪超过毫米，或者我们总是用视角来谈论，而是视角的度数。
But if you're just looking at smooth pursuit in this little tiny box on your phone or on your computer screen and you're not looking at objects in your environment like swooping birds and things like that, which I'm guessing many of you are not spending your time doing, well, these mechanisms for smooth pursuit will get worse over time.
但是，如果你只是在手机或电脑屏幕上的这个小盒子里查看平滑的追踪，而没有观察环境中的物体，例如俯冲的鸟儿之类的东西，我猜你们中的许多人都没有花时间这样做，那么，随着时间的推移，这些平滑追踪的机制会变得更糟。
Your vision will get worse.
你的视力会变得更差。
Andrew Huberman:
安德鲁·休伯曼：
And so while I prefer that people get out into the real world and experience smooth pursuit tracking of visual objects, and maybe is a good reason to go to a hockey game and try and keep your eye on the puck, which I can never seem to do, it moves so fast.
因此，虽然我更喜欢人们进入现实世界，体验对视觉对象的平滑追踪，这也许是去看一场曲棍球比赛并尝试将注意力集中在冰球上的一个很好的理由，但我似乎永远无法做到这一点，它移动得太快了。
Or I guess this is a good reason to watch live sports if that's your thing.
或者我想这是观看现场体育比赛的一个很好的理由，如果那是你的爱好的话。
Or watch a tennis match like a cat, like a kitten watching the ball go back and forth, whatever, watching kids play, it doesn't really matter.
或者像猫一样看网球比赛，像小猫看球来回移动，无论如何，看孩子们打球，这并不重要。
The idea is that you want to use the visual system regularly for what it was designed for, and smooth pursuit is a great way to keep the visual and motion-tracking systems of the brain and the eye and the extraocular muscles working in really nice coordinated fashion.
这个想法是，你想要定期使用视觉系统来完成其设计目的，而平滑的追踪是保持大脑和眼睛的视觉和运动跟踪系统以及眼外肌以真正良好的协调方式工作的好方法。
I would say five to 10 minutes, three times a week will be great.
我想说，每周 3 次，每次 5 到 10 分钟就很好了。
If you care about your vision, you can train your vision in this way.
如果你关心自己的视力，可以通过这种方式训练你的视力。
Andrew Huberman:
安德鲁·休伯曼：
The other one is to train accommodation.
另外一个就是培训住宿。
There are a lot of videos out there, I want to be clear, on the Internet, some of which are from clinicians, some of which are not, some of which are from scientists, some of which are from other sources, talking about things you can do to make your vision better, to improve your vision.
我想澄清一下，互联网上有很多视频，其中一些来自临床医生，一些不是，一些来自科学家，一些来自其他来源，谈论可以做的事情来改善你的视力，改善你的视力。
Most of those are geared toward improving the extraocular eye muscles.
其中大多数都是为了改善眼外肌。
But I did consult with our Chair of Ophthalmology at Stanford School of Medicine, Jeff Goldberg, who's an MD and a PhD, a phenomenal scientist and a phenomenal clinician and incidentally a phenomenal chairman as well, about what sorts of things, tools, are actually beneficial for pattern vision and sight because there's just so much out there on the Internet, not all of which is accurate or good, frankly.
但我确实咨询了斯坦福大学医学院眼科主任杰夫·戈德伯格（Jeff Goldberg），他是医学博士和博士、杰出的科学家和杰出的临床医生，顺便说一句，顺便说一句，也是一位杰出的主席，了解什么样的东西、工具实际上对模式视觉和视力有益，因为互联网上有太多东西，坦率地说，并非所有这些都是准确或好的。
Andrew Huberman:
安德鲁·休伯曼：
He agreed that a smooth pursuit stimulus, that kind of training or exercise, as well as near-far.
他同意平稳地追求刺激，那种训练或锻炼，以及远近。
So spending a few minutes, you might even just do this for two minutes, of looking at something up close, that's going to activate these accommodation mechanisms, and then moving it at arm's length and focusing on it for five, 10 seconds, maybe more, maybe 15 or 20 seconds.
因此，花几分钟，甚至可能只做两分钟，近距离观察某个东西，这将激活这些调节机制，然后将其移动到一臂之外，并专注于它五秒、10 秒，也许更多，也许 15 或 20 秒。
Then slowly moving it into a location and then out.
然后慢慢地将其移动到一个位置，然后再移出。
Andrew Huberman:
安德鲁·休伯曼：
This is actually a lot like the visual training that's done postconcussion to try and repair, actually repair some of the balance and motor and visual and cognitive aspects of the brain.
这实际上很像脑震荡后进行的视觉训练，试图修复，实际上修复大脑的一些平衡、运动、视觉和认知方面。
And we are going to have a guest on in a future time to deal with concussion and some postconcussion training.
将来我们将邀请一位嘉宾来处理脑震荡和一些脑震荡后的训练。
A lot of postconcussion recovery and training centers around the visual system, not just because people are trying to recover their vision and their sense of balance but because, as I mentioned earlier, the brain's ability to make sense of its environment and the brain's ability to parse time, not just on the day/night schedule but also shorter time intervals, follows the visual system, something we'll turn to a little bit more at the end.
许多脑震荡后的恢复和训练都围绕视觉系统进行，不仅仅是因为人们试图恢复视力和平衡感，还因为正如我之前提到的，大脑理解其环境的能力和大脑解析时间的能力，不仅是白天/晚上的时间表，还有更短的时间间隔，都遵循视觉系统，我们将在最后讨论更多。
Andrew Huberman:
安德鲁·休伯曼：
So what does this mean?
那么这意味着什么呢？
The tool is spend two to three minutes doing smooth pursuit.
该工具是花两到三分钟进行平滑的追踪。
There's some programs on YouTube.
YouTube 上有一些节目。
You can just look up "smooth pursuit stimulus," and I'll provide a link to a couple I like as well.
你可以查找“平滑追求刺激”，我也会提供一个我喜欢的情侣的链接。
You could do this with a pen if you wanted.
如果您愿意，您可以用笔来完成此操作。
Someone else could hold a wand, and you could do that if you've got someone that can do that for you.
其他人可以拿着魔杖，如果你有人可以为你做这件事，你也可以做到。
Practice accommodation for a few minutes maybe every other day, just bringing something in close.
也许每隔一天练习几分钟适应，只是让一些事情更接近。
You'll feel the strain of your eyes doing that.
这样做你会感到眼睛疲劳。
I can feel it right now.
我现在就能感觉到。
Move it out.
把它移出去。
You'll feel a relaxation point.
你会感到一个放松点。
Move it past that relaxation point where you will have to do what's called aversion side movement to maintain focus on that location as it moves out.
将其移过放松点，您将必须进行所谓的厌恶侧运动，以在其移出时保持对该位置的注意力。
Bring it back in.
把它带回来。
Andrew Huberman:
安德鲁·休伯曼：
At the point where you actually have to go cross-eyed, this will differ for different people depending on how far apart your eyes are, so called interpupillary distance.
当您实际上必须进行斗鸡眼时，这对于不同的人来说会有所不同，具体取决于您的眼睛之间的距离，即所谓的瞳距。
So for me, I have been teased before.
所以对我来说，我以前也被嘲笑过。
I have a very short interpupillary distance.
我的瞳距很短。
I'm not a cyclops but I'm heading there.
我不是独眼巨人，但我正前往那里。
Some people are more wall-eyed like a flounder.
有些人就像比目鱼一样目光短浅。
Well, depending on your interpupillary distance, the point at which things get blurry and cross-eyed will vary.
好吧，根据您的瞳距，物体变得模糊和斗鸡眼的程度会有所不同。
But for me, as I get about, oh gosh, I guess about six inches from my nose, it's really hard.
但对我来说，当我走到离我鼻子大约六英寸的地方时，天哪，这真的很难。
I can't accommodate any longer.
我无法再适应了。
I have to move it out another inch and everything's in nice focus.
我必须把它移出一英寸，一切都清晰可见。
Try and see whether or not you can get things closer.
尝试看看是否可以让事情更接近。
Now, you don't want to get cross-eyed.
现在，您不想成为斗鸡眼。
Remember what your parents told you, or my parents told me, that if you cross your eyes when you're young, that they can stay that way.
记住你的父母告诉你的话，或者我的父母告诉我的话，如果你年轻时斗鸡眼，他们就可以保持这种状态。
Actually, they won't necessarily stay that way, but your brain can start losing information and the ability to see binocular depth, something we'll talk about in a moment.
实际上，它们不一定会保持这种状态，但您的大脑可能会开始丢失信息和看到双眼深度的能力，我们稍后会讨论这一点。
Andrew Huberman:
安德鲁·休伯曼：
But for now, the protocol would be two to three, maybe five minutes.
但目前，协议时间为两到三分钟，也许五分钟。
Just practice that, practice accommodation and then be sure to give your eyes some rest.
只要练习一下，练习调节，然后一定要让眼睛休息一下。
Get outside, look at a horizon or do nothing.
走出去，看看地平线，或者什么也不做。
Just kind of let your eyes go soft, I guess what the yogis would call soft gaze.
只是让你的眼睛变得柔和，我猜瑜伽士会称之为柔和的凝视。
Just kind of relax your eyelids, not this, not eyes closed.
只是放松你的眼皮，不是这样，不是闭上眼睛。
Just relax, panoramic vision, try and see the walls around you without moving your head.
只要放松，全景视野，尝试在不移动头部的情况下看到周围的墙壁。
Exercise your eye muscles, exercise the accommodation mechanisms of your eyes.
锻炼你的眼部肌肉，锻炼你眼睛的调节机制。
Practice a little bit of smooth pursuit.
练习一点流畅的追击。
You don't have to be neurotic about this, but if you do this often enough, meaning every other day, every third day or so, you can be the strange person on the plane or in the classroom doing this that people might chuckle or look at you funny or tease you, but that's okay because you'll be able to see when they are losing their vision.
你不必对此感到神经质，但如果你经常这样做，也就是说每隔一天、每隔三天左右，你可能会成为飞机上或教室里的陌生人，这样做人们可能会咯咯地笑、滑稽地看着你或取笑你，但这没关系，因为你可以看到他们何时失去视力。
So you'll get the last laugh.
所以你会笑到最后。
Please don't laugh at them, but maybe you can help them at that point.
请不要嘲笑他们，但也许那时你可以帮助他们。
You can hold the pen for them.
你可以替他们握笔。
Andrew Huberman:
安德鲁·休伯曼：
It's worth doing.
这是值得做的。
It's really worth preserving your vision.
保护您的视力确实值得。
And again, if you're a young person, this is great because then you can actually build an extra strong visual system using all the tools that we're describing.
再说一次，如果你是一个年轻人，这很棒，因为这样你实际上可以使用我们描述的所有工具构建一个额外强大的视觉系统。
Andrew Huberman:
安德鲁·休伯曼：
I do want to talk about a new set of findings that are related to red light and offsetting age-related macular degeneration.
我确实想谈谈一系列与红光和抵消年龄相关性黄斑变性有关的新发现。
There are a lot of ways in which our visual system gets worse over time, but one is so-called age- related macular degeneration.
随着时间的推移，我们的视觉系统变差的原因有很多，其中之一就是所谓的年龄相关性黄斑变性。
Glen Jeffrey, at the University College London, somebody I've known for decades, because he's a scientist; he's done beautiful work on development and function of the visual system; has published a number of papers recently.
伦敦大学学院的格伦·杰弗里 (Glen Jeffrey)，我认识他几十年了，因为他是一位科学家；他在视觉系统的发育和功能方面做了出色的工作；近期发表多篇论文。
One that got a particularly high amount of attention in the press was one that showed that flashing red light into the eyes early in the day, not late in the day, early in the day, can help offset some age-related macular degeneration, presumably by enhancing the mitochondrial function in the photoreceptors.
其中受到媒体特别高度关注的一项研究表明，在一天的早些时候，而不是在一天的晚些时候，在一天的早些时候向眼睛闪烁红光，可以帮助抵消一些与年龄相关的黄斑变性，大概是通过增强光感受器中的线粒体功能来实现的。
Andrew Huberman:
安德鲁·休伯曼：
There does seem to be some evidence for that, although it's still early days.
似乎确实有一些证据表明这一点，尽管现在还处于早期阶段。
I want to emphasize you don't want to shine really bright lights into your eyes.
我想强调的是，您不想让真正明亮的光线照射到您的眼睛中。
You never want to look at any light that's so bright that it's painful, and you never want to force your eyelids to stay open.
你永远不想看到任何明亮到让人痛苦的光，你也永远不想强迫你的眼皮保持睁开。
If you need to close your eyes in order to be comfortable, well then chances are that light is too bright.
如果您需要闭上眼睛才能感到舒适，那么很可能是光线太亮了。
But doing just a couple minutes a day, like two minutes a day of flashing this red light into one eye and then the other, as long as it was early in the day, before noontime, and as long as it was in individuals that were 40 years or older, did seem to have a significant effect in offsetting some of the age-related macular degeneration that would otherwise occur.
但是，只要是在清晨、中午之前，并且对于 40 岁或以上的人来说，每天只用几分钟的时间（例如每天将红光照射一只眼睛然后另一只眼睛照射两分钟）似乎确实可以对抵消一些可能发生的与年龄相关的黄斑变性产生显着效果。
Andrew Huberman:
安德鲁·休伯曼：
Again, these are early findings.
同样，这些都是早期发现。
If you want to do this, please be careful.
如果你想这样做，请小心。
Please talk to your optometrist and/or ophthalmologist.
请咨询您的验光师和/或眼科医生。
Your eyesight is precious.
你的视力很宝贵。
You don't want to damage it, but it is interesting, and it does seem like red light can improve the function of the mitochondria.
你不想破坏它，但有趣的是，红光似乎确实可以改善线粒体的功能。
These photoreceptors have a lot of mitochondria, the energy-producing organelles within the cells because they are some of the most metabolically active cells in your entire body.
这些光感受器有大量线粒体，即细胞内产生能量的细胞器，因为它们是整个身体中代谢最活跃的细胞之一。
Your photoreceptors are active all the time as you're looking around, and even when your eyes are closed, they're active.
当您环顾四周时，您的光感受器始终处于活动状态，即使您闭上眼睛，它们也会处于活动状态。
In fact, through a weird twist of the biology, and please look this up if you're really interested in this, your photoreceptors are actually most active in the dark.
事实上，通过一种奇怪的生物学扭曲，如果你真的对此感兴趣，请查一下，你的光感受器实际上在黑暗中最活跃。
This is so weird.
这太奇怪了。
It's a twist of biology the way the system's arranged, that when light comes on, they shut off their activity.
这是生物学上的一种扭曲，即系统的排列方式，当光线亮起时，它们就会关闭自己的活动。
Andrew Huberman:
安德鲁·休伯曼：
So actually, whether or not you see something in front of you like this pen or my face is because the way your photoreceptors are turning off, not turning on.
所以实际上，无论你是否看到你面前的东西，比如这支笔或我的脸，都是因为你的光感受器关闭而不是打开的方式。
It's a really cool twist, and I don't want to go too far down that rabbit hole, but check it out.
这是一个非常酷的转折，我不想在那个兔子洞里走得太远，但请检查一下。
If you're interested in how photoreceptors work, it's an absolutely incredible literature.
如果您对光感受器的工作原理感兴趣，这绝对是一本令人难以置信的文献。
Just Google ...
只要谷歌...
Excuse me, look up on the web.
不好意思，去网上查一下。
We are not partial just to Google.
我们不仅仅偏爱谷歌。
I happen to use Google, but use your web browser to look up photoreceptors hyperpolarization sight and you can learn a lot about that if you're a real nerd for this stuff like I am.
我碰巧使用谷歌，但使用你的网络浏览器来查找光感受器超极化视觉，如果你像我一样是这个东西的真正书呆子，你可以学到很多东西。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so red light to the eye can perhaps, it seems, help maintain vision, doing smooth pursuit exercises and accommodation near-far exercises.
好吧，红光照射眼睛似乎可以帮助维持视力，进行平滑的追踪练习和调节远近练习。
Some people suffer from poor eyesight simply because their eyes get dry.
有些人视力不好只是因为眼睛干燥。
There are incredible, believe it or not, lubricating mechanisms for the eye, not just tears but thin sheet of oil.
不管你信不信，眼睛有令人难以置信的润滑机制，不仅仅是眼泪，还有薄薄的一层油。
I mean it's just amazing unless you have some sort of corneal abrasion ...
我的意思是，除非你有某种角膜擦伤，否则这真是太棒了......
The cornea is the clear stuff on the outside of your eye ...
角膜是眼睛外面的透明物质...
corneal abrasion, when you blink, it's smooth.
角膜擦伤，眨眼的时候是光滑的。
You don't feel it.
你感觉不到。
It's just really, really smooth.
真的非常非常顺利。
And yet if you've ever had a corneal scratch ...
然而，如果您曾经有过角膜划伤……
I've had this, it's really rough, it is so painful.
我也经历过这样的事，真的很痛苦，很痛苦。
You have a ton of pain receptors in the cornea.
角膜中有大量的疼痛感受器。
Andrew Huberman:
安德鲁·休伯曼：
The lubrication of the cornea is supported by blinking and, while it seems a little silly, some people actually benefit from doing some five or 10 or 15 seconds of blinking and then doing their focused work.
角膜的润滑是通过眨眼来支持的，虽然这看起来有点愚蠢，但有些人实际上可以从眨眼 5 秒、10 秒或 15 秒然后专注地工作中受益。
Some people, their eyes are drying out because, as we focus if we're trying to do something, our eyelids stay open, the eyes can dry out, but it also can make it such that when we blink the next time, there's a kind of a need to focus because there's some distortions in these oils and liquids across the corneal surface.
有些人的眼睛会变得干燥，因为当我们试图做某事时，当我们集中注意力时，我们的眼睑保持睁开，眼睛可能会干燥，但它也可能导致当我们下次眨眼时，需要集中注意力，因为角膜表面的这些油脂和液体会产生一些扭曲。
If you're somebody who suffers from dry eye, I do hope they'll find a treatment or a cure for dry eye soon.
如果您患有干眼症，我真心希望他们能尽快找到治疗干眼症的方法。
There isn't one at present.
目前还没有一个。
Someone stands to make a lot of money out there if you can find a cure for dry eye.
如果你能找到治疗干眼症的方法，有人就能赚很多钱。
Let the companies know or start a company.
让公司知道或创办公司。
Right now, it's still a mystery as to how to do that.
目前，如何做到这一点仍然是个谜。
Andrew Huberman:
安德鲁·休伯曼：
But blinking for five, 15 seconds, probably slowly, not as quickly as I'm doing here on video, but just maybe a blink every second or two for 15 seconds can lubricate the eyes.
但是眨眼五、十五秒，可能很慢，不像我在视频中做的那么快，但也许每秒或两次眨眼持续 15 秒就可以润滑眼睛。
That's not directly related to anything neural.
这与神经系统没有直接关系。
It's just going to allow the optics of your eye to be clear.
它只会让你眼睛的光学变得清晰。
Just like when the screen of your phone gets dirty, like when Costello is texting on my phone and I pick it up and it's covered with smudge, to clean it off in order to see things clearly.
就像当你的手机屏幕变脏时，就像当科斯特洛在我的手机上发短信时，我拿起它，发现它上面沾满了污迹，把它擦掉，以便清楚地看到东西。
The same thing is happening for these optical devices on the front of your brain.
同样的事情也发生在你大脑前部的这些光学设备上。
Remember, these are brain.
请记住，这些是大脑。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so a lot of protocols today, almost all of them behavioral protocols.
好的，今天有很多协议，几乎都是行为协议。
I do want to talk a little bit more about vision and how it works internally, and then I also want to talk about some of the foods and supplements that have been shown to support vision and offset visual loss, and maybe even reverse some visual loss.
我确实想多谈谈视力及其内部运作方式，然后我还想谈谈一些已被证明可以支持视力和抵消视力丧失的食物和补充剂，甚至可能逆转一些视力丧失。
Andrew Huberman:
安德鲁·休伯曼：
Let's talk about binocular vision and lazy eye.
我们来谈谈双眼视觉和弱视。
I'm very familiar with lazy eye because when I was a kid, I went swimming one day, one day and I didn't have my goggles.
我对弱视很熟悉，因为当我还是个孩子的时候，有一天我去游泳，有一天我没有戴泳镜。
And so something must have been happening, as I recall, with the eye moving down through the water.
所以我记得，当眼睛向下移动到水中时，一定发生了一些事情。
I've always had this problem that I can only do the freestyle stroke off to one side.
我一直有这样的问题，即我只能向一侧进行自由泳。
The people I swim with are always laughing.
和我一起游泳的人总是在笑。
Somehow I kind of move toward drowning when I try and breathe on the right side.
不知何故，当我尝试用右侧呼吸时，我有点接近溺水。
I think there's some asymmetry in the way I'm organized.
我认为我的组织方式存在一些不对称。
Andrew Huberman:
安德鲁·休伯曼：
Anyway, I was off to my left, and my eye kept going in and out of the water, and there was chlorine in the water and it was making my eye uncomfortable, so I just closed my eye.
无论如何，我在左边，我的眼睛不断地进进出出水，水中有氯，这让我的眼睛不舒服，所以我就闭上了眼睛。
I just decided ...
我刚刚决定...
I knew more or less I had to swim straight-ish.
我或多或少知道我必须笔直地游。
I might have bounced off the lane lines a few times, but I just used the other eye to kind of steer for that mark on the wall.
我可能会从车道线上弹起几次，但我只是用另一只眼睛来引导墙上的标记。
I got out of the pool, took a shower, dried off, and then completely lost binocular vision for three days.
我从泳池里出来，洗了个澡，擦干身体，然后双眼视力完全丧失了三天。
Completely.
完全地。
The young brain up until about age seven, but maybe even extending out until about age 12, is extremely vulnerable to differences in ocular input between the two eyes.
大约 7 岁之前，甚至可能持续到 12 岁左右，年轻的大脑非常容易受到两只眼睛之间视觉输入差异的影响。
My scientific greatgrandparents won the Nobel Prize for discovering so-called critical periods, periods of time in which the brain is more plastic, more able to change.
我的科学曾祖父母因发现所谓的关键时期而获得诺贝尔奖，在这些时期，大脑更具可塑性，更容易改变。
Those two guys, David Hubel, Torsten Wiesel, thank you, David and Torsten, forever changed the face of visual neuroscience and forever changed the way we think about treatment of the young brain.
这两个家伙，大卫·休贝尔（David Hubel）、托斯顿·威塞尔（Torsten Wiesel），谢谢你们，大卫和托斯顿，永远改变了视觉神经科学的面貌，也永远改变了我们对年轻大脑治疗的思考方式。
Andrew Huberman:
安德鲁·休伯曼：
It used to be thought that you wouldn't want to do a surgery on a young kid because of risk of anesthesia in young individuals, but we now know that you need to repair these imbalances, that even a few hours ...
过去人们认为，你不想对年幼的孩子进行手术，因为年轻人有麻醉的风险，但我们现在知道，你需要修复这些不平衡，即使是几个小时......
I don't want to scare anybody, I'll talk about reversal, but a few hours of occluding one eye early in life can lead to permanent, unless something's done, permanent changes in the way that the brain perceives the outside world, such that when that eye is opened up again, the brain actually can't make sense of anything that's coming through it.
我不想吓到任何人，我会谈论逆转，但是生命早期闭上一只眼睛几个小时可能会导致大脑感知外部世界的方式发生永久性的改变，除非采取什么措施，这样当那只眼睛再次睁开时，大脑实际上无法理解通过它而来的任何东西。
It shuts down that visual pathway somehow.
它以某种方式关闭了视觉通路。
Andrew Huberman:
安德鲁·休伯曼：
So what happened to me was actually my eye was fine.
所以发生在我身上的事情实际上是我的眼睛很好。
I got out of the pool, I opened my eye, but I couldn't see through that eye.
我从泳池里出来，睁开眼睛，但我看不见那只眼睛。
Everything was blurry, double vision, unless I covered this eye, and then I could see perfectly fine.
一切都是模糊的，复视，除非我遮住这只眼睛，然后我就能看得很清楚。
Fortunately, I went to an ophthalmologist who understood the literature.
幸运的是，我去找了一位了解文献的眼科医生。
Thank you, Dr. Mark Lurie, who understood the literature and made it clear that what I needed to do was to occlude the other eye, the eye that was working very well.
谢谢马克·卢里博士，他了解文献并明确表示我需要做的是遮挡另一只眼睛，这只眼睛工作得很好。
Clearly, he understood the work of Hubel and Wiesel.
显然，他理解休贝尔和威塞尔的工作。
Andrew Huberman:
安德鲁·休伯曼：
Now again, you don't want to start playing games with this kind of stuff when you're a kid.
再说一次，当你还是个孩子的时候，你不想开始玩这种东西的游戏。
Let's say you have a Halloween costume and you wear an eye patch, you're a pirate or something for Halloween, and you cover it up on one side, probably for the night of Halloween, it's okay.
假设你穿着万圣节服装，戴着眼罩，你是万圣节的海盗什么的，你把它盖在一侧，可能是为了万圣节之夜，没关系。
I do not recommend doing that recreationally if you don't need that if you're a young child, or for your child to do that, because indeed you create imbalances in the brain machinery that compares information coming in through the two eyes, and it can shut down the neural information for the occluded, the closed eye.
如果你是个小孩子，或者你的孩子不需要这样做，我不建议你出于娱乐目的这样做，因为事实上，你会在比较通过两只眼睛传入的信息的大脑机制中造成不平衡，并且它会关闭闭塞眼睛的神经信息。
Andrew Huberman:
安德鲁·休伯曼：
Now, I was able to reverse this issue, but my binocular vision has never been terrific.
现在，我能够扭转这个问题，但我的双眼视力从来都不是很好。
I'm much better at the dart board and still not very good.
我在飞镖方面做得更好，但仍然不是很好。
If I close one eye, I'm much better at the pool table.
如果我闭上一只眼睛，我在台球桌上就会表现得更好。
If I close one eye, I still am terrible.
如果我闭上一只眼睛，我仍然很糟糕。
I was the kid in the outfield.
我是外场的孩子。
The ball's coming towards me, the ball's coming towards me, I'm going to catch the ball and then it hit me square in the lip.
球朝我这边来，球朝我这边来，我要接住球，然后它正好击中我的嘴唇。
My binocular vision isn't great as a consequence of this early event, and I have a hard time with those binocular stereograms, those images that you're supposed to look at them and then the binocular depth image pops out.
由于这个早期事件，我的双眼视力不太好，而且我很难处理那些双眼立体图，那些你应该看的图像，然后双眼深度图像就会弹出。
All the other kids were going, there's the, whatever, the Statue of Liberty, there's the ...
所有其他孩子都去了，不管怎么说，自由女神像，还有……
I see dots.
我看到点。
Andrew Huberman:
安德鲁·休伯曼：
So I have binocular vision, but I use other cues.
所以我有双眼视觉，但我使用其他线索。
I use the near-far cues that I talked about before, motion parallax, the fact that things are closer to me or moving faster than things further away, in order to judge depth.
我使用之前谈到的远近线索，即运动视差，即事物离我较近或移动速度比较远的事物快的事实，以便判断深度。
And years later, when I got involved in, and I don't suggest this for most people, I got involved in boxing and martial arts when I was younger, sometimes we'll see fighters ...
几年后，当我参与其中时，我不建议大多数人这样做，我在年轻时参与了拳击和武术，有时我们会看到战士......
This is a slip to avoid getting punched.
这是为了避免被打的滑倒。
It's also generating motion parallax.
它还会产生运动视差。
Many animals judge depth by moving their head, not by using other mechanisms of accommodation.
许多动物通过移动头部来判断深度，而不是通过使用其他调节机制。
So a lot of birds and monkeys and animals will judge depth by moving their head like this, or they'll move from side to side.
因此，许多鸟类、猴子和动物会通过这样移动头部来判断深度，或者它们会左右移动。
Animals that will undulate sometimes are actually doing a depth measurement because as you move from side to side the brain is able to do the math of depth.
有时会波动的动物实际上是在进行深度测量，因为当你从一侧移动到另一侧时，大脑能够计算深度。
Andrew Huberman:
安德鲁·休伯曼：
So what does this all mean in terms of protocols?
那么这对于协议来说意味着什么呢？
If you're a young person, do your best to get really good binocular vision, not just at level of your phone or your tablet but also at distance.
如果您是年轻人，请尽最大努力获得真正良好的双眼视力，不仅是在手机或平板电脑的水平上，而且是在远处。
You will build strong binocular visual machinery in the brain and at the level of the eyes and the eye musculature.
您将在大脑、眼睛和眼睛肌肉组织层面建立强大的双眼视觉机制。
Now, if you're somebody who did have an occlusion, what's needed is to cover up the other eye to create an imbalance so that the weak eye, the so-called lazy eye that's sometimes refer to as amblyopia, that eye has to work harder.
现在，如果您确实有遮挡，则需要遮盖另一只眼睛以造成不平衡，以便弱视眼（即所谓的弱视眼，有时称为弱视）必须更加努力地工作。
So for me, they patched this other eye and made this eye ...
所以对我来说，他们修补了另一只眼睛并制作了这只眼睛......
Eventually I got vision to that eye back.
最终我那只眼睛恢复了视力。
Then they opened them both up.
然后他们把它们都打开了。
Andrew Huberman:
安德鲁·休伯曼：
Now, you might ask what happens if you cover both eyes early in life?
现在，您可能会问，如果您从小就遮住双眼会发生什么？
And this is where it gets interesting.
这就是有趣的地方。
You might think, "Well, if covering one eye leads to poor vision for that eye after that eye is open, covering both eyes will probably make you blind," right?
您可能会想，“好吧，如果遮住一只眼睛会导致睁开后那只眼睛的视力变差，那么遮住双眼可能会让您失明，”对吗？
Actually, that's not what happens.
事实上，事实并非如此。
What Hubel and Wiesel discovered, and what's been affirmed many, many more times over in subsequent studies, is that it's competitive, that the two eyes are competing for real estate up in the brain.
休贝尔和维塞尔发现，并且在随后的研究中被多次证实的是，这是一种竞争，两只眼睛正在争夺大脑中的空间。
Andrew Huberman:
安德鲁·休伯曼：
So if you actually cover both eyes, you actually extend the period of critical plasticity.
因此，如果你真的遮住双眼，你实际上就延长了临界可塑期。
This is a really interesting aspect that other people are starting to leverage now in terms of how to reopen plasticity later in life, but please don't go around with your eyes covered for too long.
这是一个非常有趣的方面，其他人现在开始利用它来如何在以后的生活中重新恢复可塑性，但请不要蒙着眼睛太久。
There are some retreats and stuff where people go into caves with absolutely no vision.
有一些静修处和人们进入洞穴时完全没有视力。
It creates hallucination.
它会产生幻觉。
We'll talk about why that is in just a moment.
我们稍后会讨论为什么会这样。
Andrew Huberman:
安德鲁·休伯曼：
But here's my suggestion.
但这是我的建议。
Try and get balanced visual input through the two eyes.
尝试通过两只眼睛获得平衡的视觉输入。
Almost everybody has a dominant eye.
几乎每个人都有主视眼。
It usually doesn't relate to your dominant hand although it can.
它通常与你的惯用手无关，尽管它可以。
So, for me, if I cover up my right eye, I see much less well, much more poorly.
所以，对我来说，如果我遮住右眼，我的视力就会变得更差、更差。
It's a little bit fuzzy and I have to work harder in order to see the camera, for instance, than if I cover up my left eye.
它有点模糊，例如，与遮住左眼相比，我必须更加努力才能看到相机。
It's actually really easy for me to relax.
事实上，对我来说放松真的很容易。
I have a dominant eye.
我有主视眼。
You can balance that out by covering up the dominant eye a little bit each day.
您可以通过每天遮盖一点主眼来平衡这一点。
But I would warn any young people, meaning 12 or younger, against creating these imbalances if there's isn't a clinical need to do that.
但我会警告所有年轻人，即 12 岁或以下的年轻人，如果没有临床需要，不要制造这些不平衡。
And if you do have strong imbalances between the two eyes which-
如果你的两只眼睛之间确实存在严重的不平衡——
Andrew Huberman:
安德鲁·休伯曼：
...
...
that.
那个。
And if you do have strong imbalances between the two eyes, which can be caused by cataract and lens issues, can be caused by neuromuscular issues, et cetera, to try and get those dealt with as early as possible by contacting a really good ophthalmologist, and ideally a neuro-ophthalmologist.
如果您的两只眼睛之间确实存在严重不平衡，这可能是由白内障和晶状体问题引起的，也可能是由神经肌肉问题等引起的，请尝试联系一位真正优秀的眼科医生，最好是神经眼科医生，尽早解决这些问题。
Andrew Huberman:
安德鲁·休伯曼：
It is very normal...
这是很正常的...
I should say, it's very common for young children, babies, to have an eye with strabismus that either deviates out or that deviates in.
我应该说，对于幼儿、婴儿来说，患有斜视的情况很常见，要么是外斜，要么是内斜。
It is important to correct that if you would like to have balanced vision between the two eyes and for the brain to respond equally to the two eyes and to have, I would say, high fidelity quality vision.
如果您希望两只眼睛之间拥有平衡的视力，并且希望大脑对两只眼睛做出同等的反应，并拥有高保真质量的视觉，那么纠正这一点很重要。
Andrew Huberman:
安德鲁·休伯曼：
Although some people who have an eye that drifts can function normally in life, you have an opportunity early in life to rescue that.
尽管有些眼睛漂移的人在生活中可以正常工作，但您在生命早期就有机会挽救这种情况。
Andrew Huberman:
安德鲁·休伯曼：
I won't do...
我不会做...
Well, maybe I will do this.
好吧，也许我会这么做。
But I can actually relax this eye.
但我其实可以放松这只眼睛。
It's so weak, in some cases, that it actually can start to deviate.
在某些情况下，它是如此微弱，以至于它实际上可能开始偏离。
Here, I'll just do this here.
在这里，我就在这里做这个。
It's not crossing my eye.
它没有穿过我的眼睛。
So, I actually can move...
所以说，我其实可以动……
I can misalign my eyes because I have to fight very hard to have the musculature for this eye, to keep that eye aligned with the other eye.
我的眼睛可能会错位，因为我必须非常努力地争取这只眼睛的肌肉组织，以保持那只眼睛与另一只眼睛对齐。
And that's because I've been doing eye exercises since I was in my twenties, because I noticed when I would study a lot, this eye would start to drift in.
那是因为我从二十几岁就开始做眼保健操，因为我注意到当我学习很多的时候，这只眼睛就会开始漂移。
I'd start to see double, and then next thing you know, I was just covering the eye up.
我开始看到重影，然后你知道，接下来我就遮住了眼睛。
It was getting weaker and weaker.
它越来越弱。
Just like the atrophy of a muscle.
就像肌肉萎缩一样。
Andrew Huberman:
安德鲁·休伯曼：
So, I went to the doctor.
所以，我去看了医生。
What did they do?
他们做了什么？
They did the exact wrong thing.
他们做了完全错误的事情。
The optometrist I went to gave me a prism, which adjusted it so that I could see things normally, which just made the eye weaker and weaker.
我去看的验光师给了我一个三棱镜，调整了它使我能正常看东西，但这只是让眼睛变得越来越弱。
It's like putting a weak arm into a sling.
这就像将一只无力的手臂放入吊带中。
Andrew Huberman:
安德鲁·休伯曼：
So, I had to spend at least three years of 10 minutes a day, is what I recommend, doing near-far — covering up my good eye, doing near-far with my bad eye.
所以，我必须花至少三年的时间，每天 10 分钟，这是我建议的，做近远——遮盖我的好眼，用我的坏眼做近远。
And now it's been about 10, 12 years that I have pretty decent binocular vision.
现在我拥有相当不错的双眼视力已经过去了大约 10、12 年。
Andrew Huberman:
安德鲁·休伯曼：
Now many of you aren't dealing with this or have these early childhood issues.
现在，你们中的许多人都没有处理这个问题，或者没有这些早期儿童问题。
Some of you might be experiencing challenges with fatigued eyes or with differences in focus with the two eyes.
你们中的一些人可能会遇到眼睛疲劳或两只眼睛的焦点不同的挑战。
These eye exercises of near-far, smooth pursuit and checking for dominant and nondominant eye can be very beneficial.
这些远近、平滑追踪和检查主眼和非主眼的眼保健操非常有益。
Andrew Huberman:
安德鲁·休伯曼：
Again, I'm not a clinician, so I don't want to give you protocols or enforce protocols on anybody.
再说一次，我不是临床医生，所以我不想给你协议或对任何人强制执行协议。
You need to figure out what's right and safe for you, given your vision history.
根据您的视力历史，您需要弄清楚什么对您来说是正确且安全的。
Andrew Huberman:
安德鲁·休伯曼：
I do recommend talking to a really good ophthalmologist if you have severe vision problems of any kind, or if you want to offset vision problems of any kind.
如果您有任何类型的严重视力问题，或者如果您想抵消任何类型的视力问题，我确实建议您与一位非常优秀的眼科医生交谈。
An optometrist as well; but ideally it would be a neuro-ophthalmologist.
也是一名验光师；但最理想的是神经眼科医生。
Andrew Huberman:
安德鲁·休伯曼：
Okay, I did mention hallucinations, and they're fun to talk about and think about.
好吧，我确实提到了幻觉，谈论和思考它们都很有趣。
For years, people have asked, why do people get visual hallucinations?
多年来，人们一直在问，为什么人们会出现幻视？
Costello's asleep right now.
科斯特洛现在正在睡觉。
You can probably hear him snoring, snoring so loud.
你可能能听到他打呼噜，打呼噜的声音很大。
He's probably having hallucinations about rabbits, pizza and those are mainly his favorite things.
他可能对兔子、披萨产生了幻觉，而这些主要是他最喜欢的东西。
And sleep...
还有睡觉...
He's dreaming about sleep.
他正在做梦睡觉。
In sleep.
在睡眠中。
Andrew Huberman:
安德鲁·休伯曼：
Hallucinations are a property of the visual system, and it was always thought that hallucinations arise because of overactivation or activation of certain aspects of the visual system.
幻觉是视觉系统的一种特性，人们一直认为幻觉的产生是由于视觉系统某些方面的过度激活或激活所致。
Andrew Huberman:
安德鲁·休伯曼：
I just briefly want to mention a paper that was published by my good friend and phenomenal scientist and physicist for that matter, Chris Niell, who's up at the University of Oregon, in Eugene.
我只想简单地提一下我的好朋友、杰出的科学家和物理学家克里斯·尼尔（Chris Niell）发表的一篇论文，他在俄勒冈大学尤金分校。
They studied LSD-like compounds, and discovered that hallucinations actually occur because portions of your brain become underactive.
他们研究了类似LSD的化合物，发现幻觉实际上是因为大脑的某些部分变得不活跃而产生的。
The visual portions of your brain are understimulated.
你大脑的视觉部分没有受到充分的刺激。
Andrew Huberman:
安德鲁·休伯曼：
This is probably why when people go into these cave retreats.
这可能就是人们进入这些洞穴静修的原因。
Something I've never done, I don't think I ever will do.
有些事情我从来没有做过，我想我永远也不会做。
Where it's completely black.
那里完全是黑色的。
Pretty soon they start hallucinating.
很快他们就开始产生幻觉。
They start seeing things even though there's nothing there.
即使那里什么也没有，他们也开始看到东西。
Andrew Huberman:
安德鲁·休伯曼：
The visual system is desperate to make guesses about what's out in the world.
视觉系统迫切地想要猜测世界上发生了什么。
It's like the eager beaver of your brain.
它就像你大脑中热切的海狸。
It's like, what's out there, what's out there?
就像，外面有什么，外面有什么？
What's out there?
外面有什么？
Andrew Huberman:
安德鲁·休伯曼：
Even in low-to-no-vision people, blind people, their brain is going to be making guesses about what's out there in the auditory world.
即使是视力低下或失明的人、盲人，他们的大脑也会猜测听觉世界中的内容。
What sounds are there?
那里有什么声音？
What touch sensations are there?
有哪些触觉？
Andrew Huberman:
安德鲁·休伯曼：
For sighted folks, it's going to be: what's out there in terms of light.
对于视力正常的人来说，这将是：光的存在。
Light is the dominant way.
光是主导方式。
Vision is the dominant way that we evaluate the world around us.
视觉是我们评估周围世界的主要方式。
Andrew Huberman:
安德鲁·休伯曼：
So it turns out that hallucinations are an underactivation of the visual system, and then a compensatory, a compensation, by which the visual system creates activity and hallucinations.
所以事实证明，幻觉是视觉系统的不活跃，然后是一种补偿，一种补偿，视觉系统通过它创造活动和幻觉。
So if you're in the dark long enough, you start to hallucinate and see things.
因此，如果你在黑暗中待的时间足够长，你就会开始产生幻觉并看到一些东西。
So, that's a little note about hallucinations.
这是关于幻觉的一点说明。
Andrew Huberman:
安德鲁·休伯曼：
One of the things that you can do to improve your vision, and it's also kind of fun, is to put a Snellen chart in your home.
改善视力可以做的一件事就是在家中放置一张斯内伦视力表，这也很有趣。
A Snellen chart is that list of letters.
斯内伦图就是字母列表。
Or if you go to the dreaded Department of Motor Vehicles, actually I'm up for renewal soon, so love the Department of Motor Vehicles.
或者，如果你去可怕的机动车辆管理局，实际上我很快就要更新，所以喜欢机动车辆管理局。
Andrew Huberman:
安德鲁·休伯曼：
The Department of Motor Vehicles, they'll have you cover up an eye, read the letters on the chart.
机动车辆管理局，他们会让你蒙上眼睛，阅读图表上的字母。
The letters, of course, get smaller and smaller.
当然，字母会变得越来越小。
They're trying to figure out roughly what your vision is.
他们试图大致了解您的愿景是什么。
Cover up the other eye.
遮住另一只眼睛。
You'll do that.
你会这么做的。
Andrew Huberman:
安德鲁·休伯曼：
Some people, including nerdy vision scientists like me, have had Snellen charts in their office, or in their home, for many years now.
有些人，包括像我这样的书呆子视觉科学家，多年来一直在办公室或家里放置斯内伦图表。
And you can just practice and you can see how you're doing sitting at a particular distance.
你只需练习，就可以看到坐在特定距离处的表现如何。
Andrew Huberman:
安德鲁·休伯曼：
This is something that's not often mentioned, but your performance on the Snellen chart will vary depending on time of day because your level of fatigue and your ability to control that accommodation and other mechanisms of the eye muscles will vary.
这是不常被提及的事情，但您在斯内伦图表上的表现会根据一天中的不同时间而有所不同，因为您的疲劳程度以及控制眼部肌肉调节和其他机制的能力会有所不同。
So, you can take it as an average.
所以，你可以把它当作平均值。
Andrew Huberman:
安德鲁·休伯曼：
It's also a good thing if you're going to get your vision tested for corrective lenses or maybe you're going to do laser surgery or something of that sort, if you're thinking about any of that, to really get it measured by a professional.
如果您要测试矫正镜片的视力，或者可能要做激光手术或类似的手术，如果您正在考虑其中任何一个，以便真正由专业人士进行测量，这也是一件好事。
Andrew Huberman:
安德鲁·休伯曼：
The ones that you get in those supermarkets or in many eyeglass stores, apologies to the eyeglass stores, are often wrong by an order of magnitude.
你在那些超市或许多眼镜店买到的眼镜，向眼镜店道歉，往往有一个数量级的错误。
And then, when you start putting corrective lenses on that are overcorrecting or undercorrecting, but more often are overcorrecting, then you're essentially weakening the system.
然后，当您开始佩戴过度矫正或矫正不足的矫正镜片时，但更常见的是过度矫正，那么您实际上就削弱了系统。
Andrew Huberman:
安德鲁·休伯曼：
It's like putting a prosthetic on a limb that you didn't necessarily need, or a robot arm when you didn't need the use of the robot arm.
这就像在你不一定需要的肢体上安装假肢，或者在你不需要使用机器人手臂时安装机器人手臂。
Although now there's so much excitement about robots, I think people are going to be doing that anyway.
尽管现在人们对机器人如此兴奋，但我认为人们无论如何都会这样做。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, get your vision tested by somebody who really understands vision, like an ophthalmologist or a really good optometrist.
尽管如此，请由真正了解视力的人（例如眼科医生或非常好的验光师）来测试您的视力。
If you put a Snellen chart in your home, you know, you can do that as part of your visual training.
如果您在家中放置斯内伦图表，您知道，您可以将其作为视觉训练的一部分。
Andrew Huberman:
安德鲁·休伯曼：
Now this might seem excessively nerdy, but what is more important than your eyesight?
现在这可能看起来过于书呆子气，但还有什么比你的视力更重要呢？
Right?
正确的？
Eyesight is so vital.
视力是如此重要。
It's right up there with movement and our ability to move, to get up out of chairs and to walk and to run and to take care of ourselves.
它与运动和我们移动、从椅子上站起来、走路、跑步和照顾自己的能力一样重要。
Eyesight and movement are the main ways that we are able to take care of ourselves and take care of others.
视力和运动是我们照顾自己和照顾他人的主要方式。
Andrew Huberman:
安德鲁·休伯曼：
When you start having compromised eyesight or compromised movement, people need to take care of us and we become much more challenged in moving through our daily life.
当您的视力或行动能力开始受损时，人们需要照顾我们，我们在日常生活中会面临更大的挑战。
Andrew Huberman:
安德鲁·休伯曼：
So while it might seem nerdy to have a Snellen chart in your home, or to do a smooth pursuit exercise a couple times a week, or to get outside for a few hours a day and do your reading or your laptop work there, preserving your eyesight and preserving your vision is one of the most life-enhancing or quality-of-life-enhancing things that you can do.
因此，虽然在家中放置斯内伦图表、每周进行几次顺利的追踪练习、或者每天到户外几个小时阅读或在笔记本电脑上工作可能看起来有些书呆子气，但保护您的视力和保护您的视力是您可以做的最能改善生活或提高生活质量的事情之一。
Andrew Huberman:
安德鲁·休伯曼：
If you're a young person and you can build some of this into your framework of exercise or brain training, if you want to call it that, that can be immensely beneficial and will really set you up to have really good vision over a long period of time.
如果你是一个年轻人，你可以将其中的一些内容纳入你的锻炼或大脑训练框架中，如果你想这么称呼它的话，这会非常有益，并且真的会让你在很长一段时间内拥有真正良好的视力。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, there are genetic factors and there are injury-related factors that can compromise eyesight and our ability to see, and of course, the things I'm talking about today aren't going to solve all those issues, but they can have a tremendous positive impact if you're willing to do just a little bit of work.
当然，有遗传因素和与伤害相关的因素会损害视力和我们的视觉能力，当然，我今天谈论的事情并不能解决所有这些问题，但如果你愿意做一点点工作，它们可以产生巨大的积极影响。
And none of this is involving any cost, right?
而且这一切都不涉及任何成本，对吗？
It's just time cost.
这只是时间成本。
Andrew Huberman:
安德鲁·休伯曼：
So I do want to talk about a few other things that can perhaps improve vision.
所以我确实想谈谈其他一些可能可以改善视力的事情。
I want to dispel a few myths about stuff to take to improve vision.
我想澄清一些关于改善视力的药物的误解。
And then I want to just close by talking about how we perceive time using our vision because that will nicely set the stage for what we're going to talk about next episode.
最后我想谈谈我们如何利用我们的视觉来感知时间，因为这将为我们下一集要讨论的内容奠定良好的基础。
Andrew Huberman:
安德鲁·休伯曼：
So now you understand a lot about the biology of vision.
现在你对视觉生物学有了很多了解。
You understand that light has to arrive at the retina and get converted into electrical signals.
您知道光必须到达视网膜并转换为电信号。
That process requires things like vitamin A, a fat-soluble vitamin.
这个过程需要维生素 A（一种脂溶性维生素）等物质。
It requires things like the carotenoids.
它需要类胡萝卜素之类的东西。
That metabolic cascade, the biochemical cascade, is essential for vision.
这种代谢级联、生化级联对于视力至关重要。
And this is why you've been told that carrots help you see better, because they're high in vitamin A.
这就是为什么有人告诉您，胡萝卜可以帮助您看得更清楚，因为它们富含维生素 A。
Andrew Huberman:
安德鲁·休伯曼：
There are a few simple things you can do to support your vision.
您可以做一些简单的事情来支持您的愿景。
First of all, it is true that eating vegetables, the dark leafy vegetables, and things like carrots that have vitamin A in abundance, and eating them in close to their raw form.
首先，吃蔬菜、深色叶类蔬菜以及胡萝卜等富含维生素 A 的食物是正确的，而且要以接近生食的形式食用。
So naturally occurring foods that contain a lot of vitamin A in their raw form can help support vision.
因此，含有大量原始维生素 A 的天然食物有助于支持视力。
Andrew Huberman:
安德鲁·休伯曼：
Now does that mean that if you ingest super physiological amounts of that stuff that it's going to make your vision that much better?
那么这是否意味着如果你摄入超生理量的这种东西，它会让你的视力变得更好？
No. But you do need a threshold level of vitamin A in order to see and in order to see well.
不会。但您确实需要维生素 A 的阈值水平才能视力良好。
Andrew Huberman:
安德鲁·休伯曼：
Now there's a lot of excitement nowadays about supplementation to help support the health of the visual system.
现在，人们对通过补充剂来帮助支持视觉系统健康感到非常兴奋。
And I'm somebody who's pretty open to novel forms of supplementation.
我是一个对新颖的补充形式持开放态度的人。
You've probably gathered that if you've been listening to this podcast for a while.
如果您听这个播客有一段时间了，您可能已经明白了这一点。
You have to determine what's safe and economical and right for you, what your risk tolerance is, et cetera.
您必须确定什么是安全、经济且适合您的，您的风险承受能力是多少，等等。
Andrew Huberman:
安德鲁·休伯曼：
But I want to talk about a molecule that's in a lot of supplements to support vision and there are some really good data on, and that's lutein.
但我想谈谈一种分子，它存在于许多补充剂中以支持视力，并且有一些非常好的数据，那就是叶黄素。
Now the study I want to describe is actually published in 2016.
现在我要描述的研究实际上是在 2016 年发表的。
It's from the Journal of Ophthalmology.
它来自《眼科杂志》。
It's a good journal.
这是一本好杂志。
Andrew Huberman:
安德鲁·休伯曼：
The title of this paper is might catch your attention.
这篇论文的标题可能会引起你的注意。
It's "Increased macular pigment optical density." That just means that the macula is an area of the eye for central vision, for high-acuity vision.
它是“增加黄斑色素光密度”。这仅仅意味着黄斑是眼睛中负责中心视力和高敏锐视力的区域。
Pigment density there is good.
还有颜料密度好。
You want pigment there.
你需要那里的颜料。
"Increased macular pigment optical density and visual acuity ...
“增加黄斑色素光密度和视力......
" Visual acuity is your ability to see things in fine detail.
“视敏度是指您观察事物细节的能力。
"...
“……
Following consumption of a buttermilk drink containing lutein-enriched egg yolks." Remember raw foods?
饮用含有富含叶黄素的蛋黄的酪乳饮料后。”还记得生食吗？
Lutein-enriched egg yolks.
富含叶黄素的蛋黄。
Sounds like a Rocky movie, where he would drink the raw egg yolks.
听起来像洛奇电影里他会喝生蛋黄。
A randomized double-blind placebo-controlled trial.
一项随机双盲安慰剂对照试验。
Andrew Huberman:
安德鲁·休伯曼：
Now I'm not suggesting you go out and eat raw egg yolks.
现在我不建议你出去吃生蛋黄。
There's the risk of salmonella, although I did hear this, someone correct me if I'm wrong, that the salmonella is actually on the outside of the egg, not actually in the egg itself.
存在沙门氏菌的风险，虽然我确实听说过这个，如果我错了，有人纠正我，沙门氏菌实际上在鸡蛋的外面，而不是鸡蛋本身。
It's on the shell, for reasons that relate to how that egg got into the world.
它在壳上，其原因与鸡蛋如何进入世界有关。
That's where the salmonella lives.
那是沙门氏菌生存的地方。
But I could be wrong about that.
但我的想法可能是错的。
Andrew Huberman:
安德鲁·休伯曼：
But raw egg yolks are not something that most people want to consume.
但生蛋黄并不是大多数人想要食用的东西。
What is this lutein stuff?
这个叶黄素是什么东西？
Well, lutein is in the pathway that relates to vitamin A and the formation of the opsin.
叶黄素位于与维生素 A 和视蛋白形成相关的途径中。
The photopigment that captures light in the back of your eye literally absorbs light pigment in your eye and converts that into electrical signals and allows you to see.
捕获眼睛后部光线的感光色素实际上会吸收眼睛中的感光色素，并将其转换为电信号，从而使您能够看到东西。
And there is some evidence — I spoke to our chair of ophthalmology — there is some evidence through quality peer-reviewed studies that supplementing with lutein can help offset some of the detrimental effects of age-related macular degeneration.
有一些证据——我与我们的眼科主任交谈过——通过高质量的同行评审研究有一些证据表明，补充叶黄素可以帮助抵消年龄相关性黄斑变性的一些有害影响。
Andrew Huberman:
安德鲁·休伯曼：
But — I want to emphasize "but," or emphasize, however — only for individuals with moderate-to-severe macular degeneration.
但是——我想强调“但是”，或者强调，然而——仅适用于中度至重度黄斑变性的个体。
For people that have normal vision or with just a low degree of macular degeneration, these studies did not see a significant improvement of vision from supplementing with lutein.
对于视力正常或患有轻度黄斑变性的人来说，这些研究并未发现补充叶黄素对视力有显着改善。
So, I'm not going to tell you to supplement with lutein or not.
所以，我不会告诉你是否补充叶黄素。
I don't think any study is holy, but it does seem that if you have moderate-to-severe macular degeneration, talk to your physician, of course, talk to your ophthalmologist.
我不认为任何研究都是神圣的，但似乎如果您患有中度至重度黄斑变性，请咨询您的医生，当然，请咨询您的眼科医生。
I'll always say that and I'll say it three times.
我会一直这样说，而且会说三遍。
Supplementing with lutein could perhaps support vision and offset some vision loss, in that case.
在这种情况下，补充叶黄素也许可以支持视力并抵消一些视力丧失。
Probably also talk to your ophthalmologist, or consider the red-light therapy that I talked about earlier.
可能还要咨询您的眼科医生，或者考虑我之前谈到的红光疗法。
Whereas if you have normal vision or a low amount of macular degeneration, it does not seem, at least from these studies, that lutein can have much of an effect.
然而，如果您的视力正常或黄斑变性程度较低，那么至少从这些研究来看，叶黄素似乎不会产生太大的影响。
Andrew Huberman:
安德鲁·休伯曼：
Now I know, and I confess, I'm sort of of the mind that if I, personally, had age-related macular degeneration or a propensity for it in my family, which fortunately I don't, but in that case I would think that supplementing with lutein, provided it's safe, could perhaps be of benefit, and you might want to consider a low dose of that.
现在我知道，并且我承认，我的想法是，如果我个人患有与年龄相关的黄斑变性或我的家人有这种倾向（幸运的是我没有），但在这种情况下，我会认为补充叶黄素，只要它是安全的，也许是有益的，你可能需要考虑低剂量的叶黄素。
Andrew Huberman:
安德鲁·休伯曼：
So, again, I'm not pushing any of this on anybody by any means, but you should know that under certain conditions of severe macular degeneration or moderate macular degeneration, it does seem lutein could be beneficial.
所以，再说一次，我不会以任何方式把这些强加给任何人，但你应该知道，在严重黄斑变性或中度黄斑变性的某些条件下，叶黄素似乎确实是有益的。
It does not have to be consumed through raw egg yolks, although that is the highest density source.
它不必通过生蛋黄来食用，尽管这是密度最高的来源。
Cooking the egg — cooking your eggs, if you like your scrambled eggs dry or you like your eggs not easy over or whatever, not runny, then you aren't going to get the benefits of the lutein.
煮鸡蛋——煮鸡蛋，如果你喜欢干的炒鸡蛋，或者喜欢不易煮熟的鸡蛋，或者其他什么，不流淌的鸡蛋，那么你就无法获得叶黄素的好处。
Andrew Huberman:
安德鲁·休伯曼：
There are other sources of lutein, nonanimal sources of lutein as well.
叶黄素还有其他来源，也有非动物来源的叶黄素。
You can look those up on the internet.
您可以在互联网上查找这些内容。
Andrew Huberman:
安德鲁·休伯曼：
Now, there are other compounds that have been shown to perhaps be important for offsetting or helping different forms of vision loss.
现在，还有其他化合物已被证明对于抵消或帮助不同形式的视力丧失可能很重要。
One is, I'm going to spell this out, I-D-E-B-E-N-O-N-E.
一是，我要把它拼出来，I-D-E-B-E-N-O-N-E。
Idebenone.
艾地苯醌。
Idebenone.
艾地苯醌。
Idebenone.
艾地苯醌。
I can never pronounce these compounds, forgive me.
我永远不会发音这些复合词，请原谅我。
Unless I've worked with them.
除非我和他们一起工作过。
Andrew Huberman:
安德鲁·休伯曼：
There is evidence that it can be beneficial for Leber's congenital eye disease.
有证据表明它对莱伯先天性眼病有益。
I would definitely go onto Examine.com, put in I-D-E-B-E-N-O-N-E, and for things like Leber's Optic Neuropathies, which is a degenerative condition of the eye.
我肯定会去Examine.com，输入I-D-E-B-E-N-O-N-E，查找诸如莱伯视神经病变（Leber's Optic Neuropathies）之类的信息，这是一种眼睛的退行性疾病。
Whether or not people should just be taking this stuff, anyway, is still an open question.
无论如何，人们是否应该服用这些东西仍然是一个悬而未决的问题。
There aren't a lot of studies about it.
关于它的研究并不多。
A lot of people that are interested in taking things to support their vision are taking lutein as a preventative measure.
许多有兴趣服用药物来支持视力的人正在服用叶黄素作为预防措施。
Andrew Huberman:
安德鲁·休伯曼：
I don't pass any judgment one way or the other.
我不会以任何一种方式做出任何判断。
Typically, those supplements also include the zeaxanthins and the astaxanthin.
通常，这些补充剂还包括玉米黄质和虾青素。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
The pronunciation of this is terrible, I'm sure, but that's not too far off.
我确信这个发音很糟糕，但也相差不远了。
But basically Z-E-A-X-A-N-T-H-I-N.
但基本上是 Z-E-A-X-A-N-T-H-I-N。
You can see why it's hard to pronounce.
你就会明白为什么它很难发音了。
Z-E-A-X-A-N-T-H-I-N.
Z-E-A-X-A-N-T-H-I-N。
And the other one is A-S-T-A-X-A-N-T-H-I-N.
另一种是 A-S-T-A-X-A-N-T-H-I-N。
Andrew Huberman:
安德鲁·休伯曼：
Both of these have been shown, excuse me, both of these have been shown to offset some of the disruption in vision that occurs with aging.
对不起，这两者都已被证明可以抵消因衰老而发生的视力障碍。
What is astaxanthin?
什么是虾青素？
It's a really interesting compound.
这是一个非常有趣的化合物。
It's the red-pink pigment found in various sea foods.
它是各种海鲜中发现的红粉色色素。
So shrimp.
所以虾。
I'm not a big seafood fan, but certain fish like you'll see at the fish market will have that red-pink pigment, and it's also in the feathers of flamingos.
我不太喜欢海鲜，但像你在鱼市上看到的某些鱼会有这种红粉色色素，火烈鸟的羽毛中也有这种色素。
Andrew Huberman:
安德鲁·休伯曼：
Please don't eat the feathers of flamingos and please also don't eat flamingos.
请不要吃火烈鸟的羽毛，也请不要吃火烈鸟。
Andrew Huberman:
安德鲁·休伯曼：
It's structurally similar to betacarotene, so it's very pro-vitamin A, but it has some chemical differences which may make it safer than vitamin A.
它的结构与 β-胡萝卜素相似，因此它是维生素 A 的前体，但它具有一些化学差异，这可能使其比维生素 A 更安全。
Remember, vitamin A is a lipid-soluble vitamin so it can be stored in our body for long periods of time.
请记住，维生素 A 是一种脂溶性维生素，因此可以在我们体内长期储存。
What is the deal with this?
这是怎么回事？
Astaxanthin, you know, what are its drawbacks?
虾青素，你知道它有什么缺点吗？
Andrew Huberman:
安德鲁·休伯曼：
Well, we can go to our ever favorite Examine.com.
好吧，我们可以访问我们最喜欢的Examine.com。
What does it do?
它有什么作用？
Well, it has a number of different effects, a huge number in fact, but it does seem to notably increase.
嗯，它有许多不同的效果，实际上数量很大，但似乎确实显着增加。
It's now been shown in three studies.
现在三项研究已经证明了这一点。
The antioxidant enzyme profile.
抗氧化酶谱。
It has a number of different effects, but the most notable, for sake of this episode, is the one on ocular blood flow.
它有许多不同的影响，但就这一集而言，最值得注意的是对眼部血流的影响。
It does seem to increase the amount of ocular blood flow, so the blood supply to the eyes.
它似乎确实增加了眼部血流量，从而增加了眼睛的血液供应。
Andrew Huberman:
安德鲁·休伯曼：
So that makes it an interesting compound.
所以这使它成为一种有趣的化合物。
It has a number of other effects, for whatever reason, it also has a notable effect — several studies have shown this — on fertility in males.
它还有许多其他影响，无论出于何种原因，它对男性的生育能力也有显着的影响——几项研究表明了这一点。
So, it seems to at least double the pregnancy rate when men take astaxanthin, and it works, in particular it seems here, in men that were previously infertile.
因此，当男性服用虾青素时，怀孕率似乎至少会增加一倍，而且它确实有效，尤其是对于以前不育的男性。
So, I don't know if that has something to do with the blood flow to the eyes.
所以，我不知道这是否与流向眼睛的血液有关。
Probably not.
可能不会。
It probably has something to do with something unrelated to the eyes.
这可能与眼睛无关的东西有关。
Nonetheless, that's an effect of this molecule.
尽管如此，这是该分子的作用。
It's also been shown to have positive effects on things like skin elasticity, skin moisture, skin quality, et cetera, probably due to its effects on blood flow.
它还被证明对皮肤弹性、皮肤水分、皮肤质量等具有积极影响，这可能是由于它对血液流动的影响。
So lutein, astaxanthin, A-S-T-A-X-A-N-T-H-I-N.
所以叶黄素、虾青素、A-S-T-A-X-A-N-T-H-I-N。
And for people who have concerns about Leber's Optic Neuropathies, which is going to be a small percentage of people out there, but that is a pretty severe condition.
对于那些担心莱伯视神经病的人来说，这只是一小部分人，但这是一个相当严重的病症。
Andrew Huberman:
安德鲁·休伯曼：
There are supplements that are available out there.
有一些补充剂可供使用。
I do encourage you, as always, to talk to your ophthalmologist and physician about them.
我确实鼓励您一如既往地与您的眼科医生和医生讨论这些问题。
And I will say that there are a number of people that take lutein and some of these other things as a precautionary measure in order to bolster their health.
我想说的是，有很多人服用叶黄素和其他一些东西作为预防措施，以增强他们的健康。
In the same way that some people take vitamins and minerals to bolster their health.
就像有些人服用维生素和矿物质来增强健康一样。
And some people are very health — excuse me — and some people are very averse to taking vitamins and minerals because they feel like they can get all that from healthy whole foods.
有些人非常健康——请原谅——有些人非常不愿意服用维生素和矿物质，因为他们觉得他们可以从健康的天然食品中获取所有这些。
And, of course, you can get these things from whole foods.
当然，您可以从天然食品中获取这些东西。
The question is whether or not you can get them in concentrations that are sufficient.
问题是你能否获得足够的浓度。
Andrew Huberman:
安德鲁·休伯曼：
I do think that in the years to come, we are going to see more about lutein.
我确实认为在未来的几年里，我们将会看到更多关于叶黄素的信息。
I think we are going to see more about some of these other compounds like astaxanthin, and hopefully by then I'll be able to pronounce it.
我想我们将会看到更多关于虾青素等其他化合物的信息，希望到那时我能够发音出来。
Andrew Huberman:
安德鲁·休伯曼：
But at present, these things are, more or less, in the kind of experimental or self-experimental phase.
但目前，这些东西或多或少都处于实验或自我实验阶段。
There are some good double blind placebo-controlled studies like the egg yolk, buttermilk study, of all things, published in really good journals.
有一些很好的双盲安慰剂对照研究，例如蛋黄、酪乳研究等，发表在非常好的期刊上。
Andrew Huberman:
安德鲁·休伯曼：
Journal of Ophthalmology, Journal of Investigative Ophthalmology and Vision Sciences.
眼科杂志、研究眼科和视觉科学杂志。
These are good journals.
这些都是好期刊。
These are journals that are peer-reviewed by experts.
这些期刊是经过专家同行评审的。
The study that I mentioned earlier, about keeping rooms dark, that was also published in an excellent journal.
我之前提到的关于保持房间黑暗的研究也发表在一本优秀的期刊上。
I think it was JAMA.
我认为是贾玛。
I'll go back and look.
我回去看看。
It's not on my screen any longer, but very easy to find.
它不再出现在我的屏幕上，但很容易找到。
And there been some follow-up studies as well from the University of Pennsylvania and other universities.
宾夕法尼亚大学和其他大学也进行了一些后续研究。
Andrew Huberman:
安德鲁·休伯曼：
So, everything I've talked about today relates to studies that were done and published in quality peer--reviewed journals.
因此，我今天谈论的所有内容都与在高质量同行评审期刊上完成并发表的研究有关。
That doesn't necessarily mean you want to run out and start taking this stuff that I've described, or even doing the protocols I've described.
这并不一定意味着您想跑出去并开始服用我所描述的这些东西，甚至执行我所描述的协议。
Andrew Huberman:
安德鲁·休伯曼：
I've given you an array, a palette, a buffet, if you will, of things that you could do to try and enhance or support your vision.
如果你愿意的话，我已经为你提供了一系列、一个调色板、一个自助餐，其中包含你可以尝试增强或支持你的愿景的事情。
Depending on how good your vision is, your family history of vision and vision loss, your occupational hazards.
取决于您的视力状况、您的视力和视力丧失家族史、您的职业危害。
You know, people that work with metal filings that are flying out of machines are going to have a higher degree of vision ...
你知道，处理从机器中飞出的金属屑的人将会有更高的视力......
risk to their visual system than will people who just do office work.
与只做办公室工作的人相比，他们的视觉系统面临的风险更大。
Although if you're doing a lot of office work, chances are you're not getting a lot of long-view vision.
尽管如果你从事大量的办公室工作，你很可能没有太多的长远眼光。
Your accommodation mechanisms are going to start to suffer over time.
随着时间的推移，你的适应机制将开始受到影响。
I think we can reliably predict that.
我认为我们可以可靠地预测这一点。
Andrew Huberman:
安德鲁·休伯曼：
So I've tried to give you an array of behavioral tools ,and we did touch upon some supplementation tools.
因此，我尝试为您提供一系列行为工具，并且我们确实触及了一些补充工具。
I'd be remiss if I didn't say that because blood flow is so critical for the neurons of the eye.
如果我不这么说那就是我的失职，因为血流对于眼睛的神经元来说非常重要。
Andrew Huberman:
安德鲁·休伯曼：
Remember, these are the most metabolically active cells in your entire body, the cells within your retina, because blood flow is required to get them the energy and nutrients they need.
请记住，这些细胞是整个身体中代谢最活跃的细胞，即视网膜内的细胞，因为需要血液流动才能获得所需的能量和营养。
Having a healthy cardiovascular system, right, doing endurance work, doing strength training work regularly, is going to support your eyes and your brain and your vision.
拥有健康的心血管系统，定期进行耐力训练和力量训练，将支持您的眼睛、大脑和视力。
It's indirect, but it's essential, right?
虽然是间接的，但很重要，对吗？
It's necessary, but it's not going to be sufficient.
这是必要的，但还不够。
You're going to have to do other things to support your eyesight as well.
您还必须做其他事情来支持您的视力。
But having a healthy cardiovascular system, because it's going to deliver blood and oxygen and nutrients to this incredible apparati on the front of your face, these two pieces of brain, is going to support your overall brain health and vision over time.
但是，拥有健康的心血管系统，因为它将向您脸部前部的这两个令人难以置信的装置（大脑的两个部分）输送血液、氧气和营养物质，随着时间的推移，将支持您的整体大脑健康和视力。
So early in the podcast, I talked about how the optimal window for learning is 90 minutes.
在播客的早期，我谈到了最佳学习时间是 90 分钟。
That's the so-called ultradian cycle for learning.
这就是所谓的超日学习周期。
Andrew Huberman:
安德鲁·休伯曼：
That's why we held our episodes to about 90 minutes.
这就是为什么我们将剧集时长控制在 90 分钟左右。
They're now starting to extend into the hour-and-fifty-minute and two-hour mark.
他们现在开始延长到一小时五十分钟和两小时。
That simply reflects my enthusiasm and excitement about these topics and my desire to give you as much information as I possibly can in each episode.
这只是反映了我对这些主题的热情和兴奋，以及我希望在每一集中为您提供尽可能多的信息。
Andrew Huberman:
安德鲁·休伯曼：
Please remember, you don't have to listen to the whole episode all at once.
请记住，您不必一次听完整集。
Everything is time stamped, everything is captioned in English and Spanish.
所有内容都带有时间戳，所有内容均配有英语和西班牙语字幕。
The captions take a few days on YouTube.
YouTube 上的字幕需要几天的时间。
We apologize for that.
我们对此表示歉意。
But in order to have them done correctly, it takes a few days after it's posted.
但为了正确完成它们，发布后需要几天的时间。
So, if you need those captions, please check back maybe 24 or 48 hours after the episodes are released.
因此，如果您需要这些字幕，请在剧集发布 24 或 48 小时后回来查看。
If you're enjoying this podcast and the information, if you're finding it beneficial, there are a couple things that you can do that are totally zero cost that really help us and help you get this information going forward.
如果您喜欢这个播客和信息，如果您发现它有益，您可以做一些完全零成本的事情，这些事情真正帮助我们并帮助您继续获取这些信息。
Andrew Huberman:
安德鲁·休伯曼：
One is, if you don't already subscribe on YouTube, please do subscribe.
一是，如果您尚未订阅 YouTube，请订阅。
We release episodes every Monday, and hopefully soon, more often than that, shorter episodes as well.
我们每周一都会发布剧集，希望很快，更常见的是，也会发布较短的剧集。
But every Monday we release an episode.
但每周一我们都会发布一集。
Please do subscribe.
请订阅。
Andrew Huberman:
安德鲁·休伯曼：
If you don't already subscribe on Apple and Spotify, that's very beneficial.
如果您还没有订阅 Apple 和 Spotify，这将非常有用。
Please do that.
请这样做。
That helps us as well.
这对我们也有帮助。
If you can give us a five-star review on Apple, if you feel that that's what we deserve.
如果您能给我们一个关于苹果的五星级评价，如果您觉得这是我们应得的。
And Apple also gives you the opportunity to give us comments, feedback about the episodes.
Apple 还让您有机会向我们提供有关剧集的评论和反馈。
Andrew Huberman:
安德鲁·休伯曼：
If you have suggestions about episodes, feedback of any kind, please put it in the comment section on YouTube.
如果您对剧集有任何建议、任何类型的反馈，请将其放入 YouTube 的评论部分。
Andrew Huberman:
安德鲁·休伯曼：
Routinely throughout the week after the release of each episode, I cover content in shorter format and in more depth on Instagram at Huberman Lab.
每集发布后的一周，我都会在 Huberman 实验室的 Instagram 上以较短的格式和更深入的内容报道内容。
Every episode is also indexed and searchable in the search function on our website, hubermanlab.com.
每集还可以在我们网站 hubermanlab.com 的搜索功能中建立索引并进行搜索。
Andrew Huberman:
安德鲁·休伯曼：
That's also where we post links to various studies and downloadable protocols, all zero cost.
这也是我们发布各种研究和可下载协议的链接的地方，全部为零成本。
And, as I mentioned, you can search for different topics, and it will bring you to the particular episodes that contain the information on those topics.
而且，正如我所提到的，您可以搜索不同的主题，它会将您带到包含这些主题信息的特定剧集。
Andrew Huberman:
安德鲁·休伯曼：
As well, if you'd like to support us, please check out our sponsors.
另外，如果您想支持我们，请查看我们的赞助商。
The sponsors that we discussed at the beginning of the podcast are a vital way to keep the information being distributed at zero cost to everybody.
我们在播客开始时讨论的赞助商是保持信息以零成本分发给每个人的重要方式。
We only work with sponsors that we really love their products and that we really respect the people that we're working with there.
我们只与我们真正热爱他们的产品并且真正尊重与我们合作的人的赞助商合作。
And of course, there's no obligation to purchase or to even check out those sponsors, but if you're in a position to do so, that really does help us.
当然，没有义务购买甚至检查这些赞助商，但如果您有能力这样做，那确实对我们有帮助。
Andrew Huberman:
安德鲁·休伯曼：
And last but not least, I want to thank you for your time and attention today, your willingness to learn about vision and the visual system and the various things that you can do to help support the health and functioning of your visual system.
最后但并非最不重要的一点是，我要感谢您今天的时间和关注，感谢您愿意了解视觉和视觉系统，以及您可以做的各种事情来帮助支持视觉系统的健康和功能。
Andrew Huberman:
安德鲁·休伯曼：
And of course, I want to thank you for your interest in science.
当然，我要感谢您对科学的兴趣。