Time Perception & Entrainment by Dopamine, Serotonin & Hormones

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。

Today we are talking about time perception.

今天我们谈论的是时间感知。

Our perception of time is perhaps the most important factor in how we gauge our life.

我们对时间的感知也许是我们如何衡量生活的最重要因素。

That is whether or not we think we are being successful, whether or not we are failing, whether or not we live in fear, whether or not we live in relation to things in a way that's positive.

这就是我们是否认为自己正在成功，无论我们是否失败，无论我们是否生活在恐惧之中，无论我们是否以积极的方式生活在与事物的关系中。

And the reason for that is that our perception of time is directly linked to the neurochemical states that control mood, stress, happiness, excitement, and of course it frames the way in which we evaluate our past, so whether or not we think of our past as successful or unsuccessful.

原因是我们对时间的感知与控制情绪、压力、幸福、兴奋的神经化学状态直接相关，当然它也决定了我们评估过去的方式，无论我们认为过去是成功还是不成功。

It frames our present, whether or not we think we are on track or off track.

它塑造了我们的现在，无论我们是否认为自己走在正轨上或偏离正轨。

And it frames our sense of the future, whether or not we think we have a bright future, a dim future, or whether or not the future is very uncertain or not.

它塑造了我们对未来的感觉，无论我们是否认为我们有光明的未来、黯淡的未来，或者未来是否非常不确定。

Andrew Huberman:

安德鲁·休伯曼：

Today we are going to talk about the science of time perception, and we are going to talk about tools and protocols that you can use that can enhance your ability to dilate and contract time.

今天我们将讨论时间感知的科学，我们将讨论您可以使用的工具和协议，这些工具和协议可以增强您延长和缩短时间的能力。

What do we mean by dilate and contract time?

扩张和收缩时间是什么意思？

We can control the speed at which we experience life.

我们可以控制体验生活的速度。

We can slow things down or we can speed our experience of life up, and we can do that in a very direct and dynamic way.

我们可以放慢速度，也可以加快我们的生活体验，而且我们可以以一种非常直接和动态的方式做到这一点。

It's actually not that hard once you understand how time perception works.

一旦你了解了时间感知的工作原理，这实际上并不难。

Andrew Huberman:

安德鲁·休伯曼：

So that's where we're headed, I think you're going to come away from today's episode with a lot of new knowledge and certainly with many tools that you can try in your daily life, whether or not that's work, sport, relational, emotional, and so on.

这就是我们的前进方向，我想您在听完今天的节目后将会学到很多新知识，当然还有许多您可以在日常生活中尝试的工具，无论是工作、运动、人际关系、情感等等。

Andrew Huberman:

安德鲁·休伯曼：

Before we begin our discussion about time perception, I'd like to answer some questions that I received related to the episode on fasting and time-restricted feeding.

在我们开始讨论时间感知之前，我想回答一些我收到的与禁食和限时喂养事件相关的问题。

If you haven't seen that episode, this information should still be of use to you.

如果您还没有看过该集，这些信息应该对您仍然有用。

Andrew Huberman:

安德鲁·休伯曼：

Time-restricted feeding involves eating for a particular period of time in each 24-hour cycle that's fairly regular, so this would be an eight-hour, most often, or a 10-hour block, some people do shorter feeding windows.

限时喂食涉及在每个 24 小时周期中的特定时间段内进食，这是相当有规律的，因此，最常见的是 8 小时或 10 小时的时间段，有些人的喂食窗口较短。

But regardless, that feeding window is supposed to fall at more or less the same period within each 24-hour day.

但无论如何，喂食窗口应该在每天 24 小时内大致相同的时间段内。

This has a number of positive effects on gene expression that regulate a number of positive effects on the different tissues of the body.

这对基因表达有许多积极影响，从而调节对身体不同组织的许多积极影响。

And for some people, not all, but for some people, makes weight loss easier because of the way that they are not eating for large periods of each 24-hour cycle.

对于某些人（不是全部）而言，但对于某些人来说，减肥更容易，因为他们在每个 24 小时周期中不会长时间进食。

Andrew Huberman:

安德鲁·休伯曼：

In any event, one of the major questions I got after that episode was do supplements break a fast?

无论如何，在那一集之后我遇到的主要问题之一是补充剂会打破禁食吗？

And during that episode I talked about what breaks a fast is highly contextual.

在那一集里，我谈到打破禁食是高度相关的。

It basically boils down to whether or not something you ingest, whether it be liquid or food, increases your resting blood glucose, how much it increases that resting blood glucose, and how long that increase lasts.

它基本上可以归结为你摄入的某种东西，无论是液体还是食物，是否会增加你的静息血糖，它会增加多少静息血糖，以及这种增加会持续多长时间。

Andrew Huberman:

安德鲁·休伯曼：

So you can check out the episode for more about what breaks a fast, but to address this issue about supplements and whether or not supplements in particular break a fast, many of the questions were about Athletic Greens.

因此，您可以查看这一集，了解有关什么打破禁食的更多信息，但为了解决有关补充剂以及补充剂是否特别打破禁食的问题，许多问题都与运动绿色食品有关。

Athletic Greens is a sponsor of this podcast.

Athletic Greens 是该播客的赞助商。

It is also a terrific supplement that I had been taking for more than a decade before this podcast launched, and many people have been using and continue to use Athletic Greens.

这也是一种很棒的补充剂，在这个播客推出之前我已经服用了十多年，很多人一直在使用并继续使用运动绿。

Does Athletic Greens break a fast?

运动果岭会打破禁食吗？

Well, that will somewhat depend on whether or not your resting blood glucose tends to run high or low.

嗯，这在一定程度上取决于您的静息血糖是否倾向于高或低。

But for most people, including, me because I've measured it ingesting Athletic Greens does not break a fast.

但对于大多数人来说，包括我在内，因为我测量过摄入运动绿色蔬菜并不会打破禁食。

And if it happens to break a fast, it would be a very transient break in fast.

如果它碰巧打破了禁食，那将是一个非常短暂的禁食中断。

Andrew Huberman:

安德鲁·休伯曼：

So without knowing your resting blood glucose levels on an individual basis, there's no way I can say for sure that it doesn't break a fast, but chances are it does not because it doesn't contain much carbohydrate or sugar, and it doesn't tend to therefore pull you out of the molecular milieu associated with low blood glucose states.

因此，在不了解个人静息血糖水平的情况下，我无法肯定地说它不会破坏禁食，但很可能不会，因为它不含太多碳水化合物或糖，因此它不会将您从与低血糖状态相关的分子环境中拉出来。

Andrew Huberman:

安德鲁·休伯曼：

The other question I get is whether or not things like fish oil break a fast, and once again, this will be contextual, but because fish oil is a fat, mainly essential fatty acids, in particular EPA and DHA, those don't tend to raise blood glucose very much.

我得到的另一个问题是，像鱼油这样的东西是否会破坏禁食，这又是一种脂肪，主要是必需脂肪酸，特别是 EPA 和 DHA，它们不会导致血糖升高太多。

In my case having measured, using a continuous glucose monitor, my resting blood glucose, fish oil does not in any way change my resting blood glucose.

就我而言，使用连续血糖监测仪测量了我的静息血糖，鱼油不会以任何方式改变我的静息血糖。

Chances are it won't do that for most people as well.

对于大多数人来说，它也可能不会这样做。

So does fish oil break a fast?

那么鱼油可以开斋吗？

Chances are it does not.

很可能事实并非如此。

Andrew Huberman:

安德鲁·休伯曼：

And of course, people wanted to know about pill-type supplements, caffeine and things that raise dopamine and their vitamins and minerals.

当然，人们想了解药丸类补充剂、咖啡因以及提高多巴胺及其维生素和矿物质的物质。

In general, if something doesn't contain sugar or much carbohydrate of any kind, it's not going to raise blood glucose very much.

一般来说，如果某种东西不含糖或任何类型的碳水化合物，它不会使血糖升高太多。

Now of course, protein can raise blood glucose, and fat can too as well, although to a lesser extent.

当然，蛋白质可以升高血糖，脂肪也可以，尽管程度较小。

So again, this is all contextual, but at least by the logic that I just spelled out, Athletic Greens, fish oil, and most forms of supplements, provided they don't have any sugar or protein content ,should not break a fast.

再说一遍，这都是上下文相关的，但至少按照我刚才阐明的逻辑，运动绿色食品、鱼油和大多数形式的补充剂，只要它们不含任何糖或蛋白质含量，就不应该打破禁食。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

然而，我的愿望和努力的一部分是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。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about time perception, and the most fundamental aspect of time perception is something called "entrainment." Entrainment is the way in which your internal processes, your biology and your psychology, are linked to some external thing.

那么我们来谈谈时间感知，时间感知最基本的方面就是所谓的“夹带”。夹带是你的内部过程、你的生物学和你的心理与某些外部事物联系起来的方式。

And the most basic form of entrainment that we are all a slave to all year round for our entire life are so called "circannual rhythms." We have neurons, nerve cells, in our eye, in our brain, and in our body that are marking off the passage of time throughout the year, literally a calendar system in your brain and body.

我们一生中一年四季都受制于的最基本的束缚形式就是所谓的“昼夜节律”。我们的眼睛、大脑和身体里都有神经元、神经细胞，它们标记着一年中时间的流逝，实际上是大脑和身体中的日历系统。

And the way this works is beautifully simple.

它的工作方式非常简单。

Light seen by your eyes inhibits, meaning it reduces the amount of a hormone released in your brain called melatonin.

你眼睛看到的光会产生抑制作用，这意味着它会减少大脑中释放的一种称为褪黑激素的激素的量。

Melatonin has two major functions.

褪黑激素有两个主要功能。

One function is to make you sleepy at night, and the other is to regulate some of the other hormones of the body, in particular, testosterone and estrogen.

一种功能是让你在晚上睡觉，另一种功能是调节身体的其他一些激素，特别是睾酮和雌激素。

Andrew Huberman:

安德鲁·休伯曼：

When we view light, we reduce the amount of melatonin released.

当我们看到光时，我们会减少褪黑激素的释放量。

In fact, if you wake up in the middle of the night when melatonin typically is pretty high in your brain and body and you flip on a bright light in the bathroom, your melatonin levels crash down to almost zero and stay there.

事实上，如果你在半夜醒来，此时你的大脑和身体中的褪黑激素通常相当高，然后你在浴室打开一盏明亮的灯，你的褪黑激素水平就会几乎降至零并保持在这个水平。

Light is a very powerful modulator of melatonin, and light inhibits melatonin.

光是褪黑激素的一种非常强大的调节剂，而光会抑制褪黑激素。

Andrew Huberman:

安德鲁·休伯曼：

Throughout the year, depending on where you live, day length varies and as a consequence, the amount of light from the sun that is available to you varies.

在一年中，根据您居住的地方，白天的长度会有所不同，因此，您可以获得的太阳光量也会有所不同。

So when days are long, the amount of melatonin in your brain and body that's released tends to be less.

因此，当白天很长时，大脑和身体中释放的褪黑激素的量往往会减少。

There's less of it and it's released for shorter amounts of time because light inhibits melatonin.

由于光会抑制褪黑激素，因此其含量较少且释放时间较短。

When days are very short, the amount of melatonin that's released and the duration that that melatonin exists in your brain and body tends to be much longer.

当白天很短时，褪黑激素的释放量以及褪黑激素在大脑和身体中存在的持续时间往往会更长。

So melatonin correlates with day length, and if we are viewing more light, we have less melatonin; we view less light, we have more melatonin.

因此，褪黑激素与日照长度相关，如果我们看到的光线越多，我们体内的褪黑激素就越少；反之，我们的褪黑激素就会减少。我们看到的光更少，我们的褪黑激素更多。

Andrew Huberman:

安德鲁·休伯曼：

You see different amounts of light each day, but we have a process in our brain and body that averages the amount of light that you're seeing, both from artificial sources and from sunlight, and measures that off.

你每天看到的光量不同，但我们的大脑和身体中有一个过程，可以平均你看到的光量（来自人造光源和阳光），并进行测量。

And it's so exquisitely precise that for a given, say, eight-hour day in the spring, because spring in the Northern Hemisphere, or elsewhere, days are getting longer; that means that the amount of melatonin is getting progressively less and less, and that signal is conveyed to all the systems of your brain and body.

它是如此精确，以至于对于给定的春天一天八小时来说，因为北半球或其他地方的春天，白天变得越来越长；这意味着褪黑激素的含量越来越少，并且该信号会传递到您的大脑和身体的所有系统。

And this is why most people, not all, but most people feel like they have more energy in the spring.

这就是为什么大多数人，不是全部，而是大多数人在春天感觉自己更有活力的原因。

Andrew Huberman:

安德鲁·休伯曼：

Conversely, when you have an eight-hour day in the winter, the amount of melatonin that corresponds to that eight-hour day is getting progressively greater and greater because, why?

相反，当你在冬天有八小时的工作时间时，与该八小时的工作时间相对应的褪黑激素的量会逐渐增加，因为，为什么呢？

Days are getting shorter, so melatonin is increasing from day to day to day.

白天越来越短，因此褪黑激素每天都在增加。

Every cell and system of your body pays attention to this, and as a consequence, most people, not all but most people feel they have a little less or sometimes a lot less energy and a slightly lower mood in the winter months.

你身体的每个细胞和系统都会注意到这一点，因此，大多数人（不是全部，但大多数人）在冬季感觉自己的精力有点少，有时甚至少很多，情绪也稍微低落。

Now, there are exceptions to this of course, but the melatonin signal is the way in which your internal state, your mood, your sense of energy, even your appetite is entrained, is matched to some external event.

当然，也有例外，但褪黑激素信号是你的内部状态、你的情绪、你的能量感、甚至你的食欲与某些外部事件相匹配的方式。

In this case, the event is the rotation of the earth around the sun.

在这种情况下，事件是地球绕太阳旋转。

Andrew Huberman:

安德鲁·休伯曼：

There are other forms of entrainment, meaning the matching of your brain and body to things that are happening in your external environment.

还有其他形式的夹带，意味着你的大脑和身体与外部环境中发生的事情相匹配。

One particularly interesting example of this was published last year by in Cell Reports, Cell Press journal, excellent journal, showing that across the calendar year the amount of testosterone and estrogen that human beings make varies, such that in longer days they tend to make more testosterone and estrogen than in shorter days.

一个特别有趣的例子去年发表在《细胞报告》（Cell Reports）（优秀期刊《细胞出版社》杂志）上，表明在一年中，人类产生的睾酮和雌激素的量有所不同，因此在较长的日子里，他们往往会比在较短的日子里产生更多的睾酮和雌激素。

And this was correlated with things like desire to seek out romantic partners or have romantic interactions with their existing partners.

这与寻找浪漫伴侣或与现有伴侣进行浪漫互动的愿望相关。

Even aggression, although not violent aggression, but sense of kind of willingness to argue and to get into kind of combative states and overall energy and mood.

即使是攻击性，虽然不是暴力攻击性，但是是一种愿意争论并进入一种好斗状态的感觉以及整体的能量和情绪。

Andrew Huberman:

安德鲁·休伯曼：

This is something that had been hypothesized for a long time but had never really been cleanly demonstrated, and what they showed was that it's actually the skin that's taking information about the amount of light and converting it into these increases in testosterone and estrogen.

这是人们长期以来的假设，但从未真正得到明确证明，他们所证明的是，实际上是皮肤在获取有关光量的信息并将其转化为睾酮和雌激素的增加。

Light exposure to the skin, turns out about two hours a day, this was sunlight in this case, to the upper body — these people weren't naked, they were wearing clothes, but their arms were exposed, their upper back and neck and face were exposed; they were not wearing hats — resulted in large increases, significant increases in testosterone and estrogen.

光照射皮肤，每天大约两个小时，这里是阳光，照射到上半身——这些人没有赤身裸体，他们穿着衣服，但他们的手臂暴露在外，他们的上背部和脖子和脸都暴露在外；他们没有戴帽子——导致睾酮和雌激素大幅增加。

Andrew Huberman:

安德鲁·休伯曼：

Now you could probably export a tool from that if you liked.

现在，如果您愿意，您可以从中导出一个工具。

That's not really what this podcast is about, but it's very clear that because the skin is acting as an endocrine organ, as kind of a hormone-influencing organ, that getting light on the skin, not just to the eyes, can influence our sense of well-being by these hormone pathways.

这并不是这个播客的真正目的，但很明显，因为皮肤充当内分泌器官，作为一种影响激素的器官，所以皮肤上的光线（而不仅仅是眼睛）可以通过这些激素途径影响我们的幸福感。

And the threshold there again, seemed to be about two hours a day.

那里的门槛似乎是每天大约两个小时。

It doesn't have to be very bright outside, there can be cloud cover and so on.

外面不一定很亮，可以有云层等。

Many people will probably ask, "Will sunscreen inhibit this effect?" and it doesn't appear that it does.

很多人可能会问：“防晒霜会抑制这种效果吗？”但事实似乎并非如此。

Obviously prioritize skin health and avoiding skin cancer.

显然优先考虑皮肤健康并避免皮肤癌。

Sunscreen is kind of a controversial topic nowadays, maybe a topic for another podcast episode at some point.

如今，防晒霜是一个有争议的话题，也许在某个时候会成为另一个播客节目的主题。

Andrew Huberman:

安德鲁·休伯曼：

But nonetheless, what the study shows and that's most relevant to today's podcast is that we are entrained, we are matched to the external light/dark cycle, and as the day length changes, our hormones change, and we can override that with exposure to bright lights.

但尽管如此，这项研究表明，与今天的播客最相关的是，我们受到影响，我们与外部光/暗周期相匹配，随着白天长度的变化，我们的荷尔蒙发生变化，我们可以通过暴露在强光下来克服它。

People go sit on tanning beds.

人们坐在日光浴床上。

That's not a practice I particularly myself engage in, but there are a number of different ways that people can override these processes.

这不是我自己特别从事的做法，但人们可以通过多种不同的方式来覆盖这些流程。

Andrew Huberman:

安德鲁·休伯曼：

But the point is very simple.

但要点很简单。

The point is that our perception of time is both conscious, it's waiting, watching the clock tick down, and there are these slower, what we call oscillatory, meaning up and down repeatedly, slower oscillatory events related to day length that are influencing our hormones, like melatonin, testosterone, and estrogen, and therefore our mood, our outlook, and even our behavior.

关键是，我们对时间的感知是有意识的，它在等待，看着时钟滴答作响，还有这些较慢的，我们所说的振荡，意思是反复上下，较慢的振荡事件与日长有关，影响我们的荷尔蒙，如褪黑激素、睾酮和雌激素，从而影响我们的情绪、我们的观点，甚至我们的行为。

Andrew Huberman:

安德鲁·休伯曼：

The next level of time, or bin of time as we say, that we are all entrained or matched to is the so-called circadian time cycle, which is 24-hour rhythm.

我们都被夹带或匹配的下一个时间级别，或者我们所说的时间段，是所谓的昼夜节律时间周期，即 24 小时节律。

This is perhaps the most powerful rhythm that we all contain and that none of us can escape from.

这也许是我们所有人都拥有的最强大的节奏，我们谁也无法逃脱。

We all have this circadian clock that resides over the roof of our mouth.

我们的上颚都有一个生物钟。

The cells in that circadian clock fire, meaning they release chemicals into our brain and body, on a very regular rhythm.

生物钟中的细胞会放电，这意味着它们以非常有规律的节奏将化学物质释放到我们的大脑和身体中。

So across the 24-hour cycle, they will be very active at some periods and less active at others.

因此，在 24 小时周期中，他们会在某些时段非常活跃，而在其他时段则不太活跃。

Andrew Huberman:

安德鲁·休伯曼：

Not surprisingly, there are periods of every 24-hour cycle when we are very active, and we tend to be alert, and others when we are asleep.

不足为奇的是，每 24 小时周期中，都有一段时期我们非常活跃且容易保持警觉，也有一些时期我们处于睡眠状态。

Now I've talked a lot about circadian rhythms and sleep on this podcast previously, and so I don't want to repeat too much of that information in detail, but I'm just going to give a summary of how circadian entrainment works because I haven't really covered that in the context of time perception.

我之前在这个播客上谈过很多关于昼夜节律和睡眠的内容，所以我不想详细重复太多的信息，但我只想总结一下昼夜节律的工作原理，因为我还没有在时间感知的背景下真正涵盖这一点。

Andrew Huberman:

安德鲁·休伯曼：

We have the circadian clock, it oscillates, it goes up and down once every 24 hours and then repeats.

我们有生物钟，它会振荡，每 24 小时上下一次，然后重复。

Every cell of our body has a 24-hour oscillation in the expression of various genes.

我们身体的每个细胞，各种基因的表达都有24小时的振荡。

How that works is actually really simple, elegant, and interesting.

它的工作原理实际上非常简单、优雅且有趣。

DNA genes make RNA, RNA is converted into proteins.

DNA基因产生RNA，RNA又转化为蛋白质。

Every cell in our body has this beautiful 24-hour timer where a gene is expressed.

我们体内的每个细胞都有这个美丽的 24 小时计时器，基因在其中表达。

And the important thing to understand about a given gene in this context is that that gene is inhibited, meaning it's reduced by a particular protein, by a little biological molecule in that cell.

在这种情况下，了解给定基因的重要一点是，该基因受到抑制，这意味着它会被特定的蛋白质、细胞中的一个小生物分子所抑制。

So the gene gets expressed when there's very little of that other molecule around.

因此，当周围其他分子很少时，该基因就会表达。

DNA then becomes RNA, RNA is translated into a protein, and that protein goes way, way up and the gene shuts down.

然后 DNA 变成 RNA，RNA 被翻译成蛋白质，蛋白质不断上升，而基因则关闭。

But as that protein gets used up and its levels eventually drop low, low, low, low, low to zero, the gene cycle kicks in again, and the gene gets expressed, the RNA gets expressed in the protein again.

但随着蛋白质被耗尽，其水平最终下降到零，基因循环再次启动，基因得到表达，RNA 再次在蛋白质中表达。

Andrew Huberman:

安德鲁·休伯曼：

This all happens on a 24-hour cycle, so it's a little built-in timer in each and every one of our cells.

这一切都以 24 小时为周期发生，因此我们的每个细胞中都有一个内置的小计时器。

And I didn't list off the genes, but for the aficionados out there, they go by names like PER, for period, BMAL CLOCK and all these different things, we call them the clock genes, and those clock genes regulate a number of different functions.

我没有列出这些基因，但对于爱好者来说，它们的名字有 PER（周期）、BMAL CLOCK 和所有这些不同的东西，我们称它们为时钟基因，这些时钟基因调节许多不同的功能。

So every cell in our body has a 24-hour cycle of gene and protein expression, and the earth rotates once every 24 hours, and the processes that are happening in every cell of our body are linked.

所以我们体内的每个细胞都有一个24小时的基因和蛋白质表达周期，地球每24小时旋转一次，我们身体每个细胞中发生的过程都是相互联系的。

They are entrained, as we say, to the outside light/dark cycle because morning sunlight, evening sunlight, and the lack of light in the middle of the night make sure that the changes, these oscillations that are occurring within the cells of our brain and body, are matched to the outside light/dark cycle.

正如我们所说，它们受到外部光/暗周期的影响，因为早晨的阳光、傍晚的阳光和半夜的缺乏光线确保了我们大脑和身体细胞内发生的这些变化和振荡与外界的光/暗周期相匹配。

I don't want to go into all the details of how that happens, but there's some very simple tools that one can use to ensure that your entrainment, your circadian entrainment, is precise.

我不想详细讨论这是如何发生的，但是有一些非常简单的工具可以用来确保您的夹带，您的昼夜节律夹带，是精确的。

Andrew Huberman:

安德鲁·休伯曼：

And I cannot emphasize enough how important it is that your circadian entrainment be precise.

精确控制昼夜节律是多么重要，这一点我怎么强调都不为过。

Why?

为什么？

Because disruptions in circadian entrainment cause huge health problems.

因为昼夜节律紊乱会导致巨大的健康问题。

They increase cancer risk, they increase obesity, they increase mental health issues.

它们会增加癌症风险，增加肥胖，增加心理健康问题。

They decrease wound healing, they decrease physical and mental performance.

它们会减少伤口愈合，降低身体和精神表现。

They disrupt hormones.

它们会破坏荷尔蒙。

You want your cells to be linked to the circadian cycle that's outside you, and the circadian cycle outside you mainly consists of when there's sunlight and when there is not.

您希望您的细胞与体外的昼夜节律周期相关联，而体外的昼夜节律周期主要包括何时有阳光和何时没有阳光。

Andrew Huberman:

安德鲁·休伯曼：

And that's why the simple protocols to fall out of this whole discussion about circadian entrainment are the following: View 10 to 30 minutes of bright light, ideally sunlight, within an hour of waking, assuming that you're waking early in the day, especially; you wake up early in the day, get outside, see sunlight.

这就是为什么从关于昼夜节律的整个讨论中得出的简单方案如下：在醒来后一小时内观察 10 至 30 分钟的强光，最好是阳光，假设您是在一天中很早起床，尤其是；你早上很早就醒来，走到外面，看到阳光。

Do that again in the afternoon or around evening, 10 to 30 minutes, depending on how bright it is outside.

下午或晚上左右再做一次，每次 10 到 30 分钟，具体时间取决于外面的亮度。

Artificial lights throughout the day, or if you want to be awake and you wake up early and there's no sunlight outside, you can of course turn on artificial lights if you want to be awake.

全天都有人造灯，或者如果你想清醒，而你起得很早，外面没有阳光，你当然可以打开人造灯，如果你想清醒的话。

But basically you want as much bright light, ideally from sunlight, coming in through your eyes throughout the day, and then in the evening you want as little bright light coming in through your eyes.

但基本上，您希望白天有尽可能多的亮光（最好是阳光）进入您的眼睛，然后在晚上您希望有尽可能少的亮光进入您的眼睛。

Andrew Huberman:

安德鲁·休伯曼：

I've said this over and over and over again on this podcast.

我已经在这个播客上一遍又一遍地说过这句话。

There's always a lot of negotiations, but I want to make a few things clear.

总是有很多谈判，但我想澄清一些事情。

Try not to wear sunglasses if you can do it safely.

如果可以安全的话尽量不要戴太阳镜。

Fine to wear eyeglasses or contacts, that's not going to be a problem.

戴眼镜或隐形眼镜就可以了，这不会有问题。

The light viewing that you do and the avoidance of light at night set the fundamental layer of your time perception.

你在夜间观察光线和避开光线决定了你时间感知的基本层面。

One of the best ways to disrupt your perception of time in the ways that we are going to talk about in the subsequent portions of the podcast is to disrupt your circadian clock, and that is not a good thing for a number of different reasons.

我们将在播客的后续部分中讨论的方式来破坏您对时间的感知的最佳方法之一就是破坏您的生物钟，但由于多种不同的原因，这并不是一件好事。

Andrew Huberman:

安德鲁·休伯曼：

There are other ways to so-called entrain your circadian clock.

还有其他所谓的控制生物钟的方法。

One of the best ways to do that is to engage in physical activity at fairly regular times of day.

做到这一点的最佳方法之一就是在一天中相当规律的时间进行体育活动。

You don't have to do it every day, but if you're going to exercise, try and exercise at a fairly consistent time of day.

您不必每天都这样做，但如果您要锻炼，请尝试在一天中相当固定的时间进行锻炼。

Probably better to exercise than to not exercise even if you have to move that time of day.

即使您必须在一天中的那个时间移动，锻炼可能也比不锻炼更好。

But light, activity, and we'll talk about the third in a minute, food, are the major ways that you entrain your internal perception of time to the external events of the world, meaning the turning of the earth and therefore the exposure to sunlight or not.

但是光、活动，以及我们稍后将讨论的第三个，食物，是你将内部时间感知与世界外部事件联系起来的主要方式，这意味着地球的自转以及因此是否暴露在阳光下。

Andrew Huberman:

安德鲁·休伯曼：

So in addition to sunlight viewing in the morning and throughout the day and avoiding bright light at night of any kind, not just blue light, trying to get your activity, your exercise, at fairly regular, within plus or minus two hours, from each day to the next, is going to have a very positive effect on so-called circadian entrainment.

因此，除了在早上和全天观看阳光，并在晚上避免任何类型的强光（不仅仅是蓝光）之外，尝试在每天正负两个小时内进行相当有规律的活动和锻炼，将对所谓的昼夜节律产生非常积极的影响。

Andrew Huberman:

安德鲁·休伯曼：

And also eating at fairly regular times.

而且吃饭的时间也相当规律。

However, this is exciting, the data mainly point to the fact that you need to eat within more or less the same time window each day, not that you always need to eat your meals at exactly the same time.

然而，这是令人兴奋的，数据主要指出这样一个事实：你每天需要在或多或少相同的时间窗口内进餐，而不是你总是需要在完全相同的时间进餐。

So you don't necessarily have to eat lunch at noon and a snack at 4:00 and dinner at 8:00 in order to keep your circadian entrainment aligned or sharp.

因此，您不一定要在中午吃午餐，在 4:00 吃点零食，在 8:00 吃晚餐，才能保持昼夜节律一致或敏锐。

You could for instance have a small snack at noon and then eat at 2:00 and then have dinner at 6:00 and then a small snack at 8:00.

例如，您可以在中午吃点小零食，然后在 2:00 吃东西，然后在 6:00 吃晚餐，然后在 8:00 吃点小零食。

It doesn't so much matter when the exact meals fall so much as that they fall more or less within a consistent period or phase of each 24-hour cycle.

确切的膳食量何时下降并不重要，重要的是它们在每个 24 小时周期的固定时间段或阶段内或多或少地下降。

Andrew Huberman:

安德鲁·休伯曼：

What happens when this circadian clock starts getting disrupted?

当生物钟开始被扰乱时会发生什么？

I mean this is after all an episode about time perception, it's not an episode about circadian rhythms and entrainment.

我的意思是，这毕竟是关于时间感知的一集，而不是关于昼夜节律和夹带的一集。

Well, there's a classic study by Aschoff, done in 1985, that's now been repeated many times where they had people go into environments where they didn't have clocks, and they didn't have windows, and they didn't have watches, and they were sometimes even in constant dark or constant light.

嗯，阿绍夫在 1985 年进行了一项经典研究，现在已经重复了很多次，他们让人们进入没有时钟、没有窗户、没有手表的环境，有时甚至处于持续黑暗或持续光照的环境中。

And they evaluated how well people perceive the passage of time on shorter time scales.

他们评估了人们在较短的时间尺度上感知时间流逝的程度。

And what they found was really interesting.

他们的发现非常有趣。

What they found is that people underestimate how long they were in these isolated environments.

他们发现，人们低估了自己在这些孤立环境中待的时间。

So after 42 days, or so, they'd ask people, "How long do you think you've been in here?" and people would say 28 days or 36 days.

因此，大约 42 天后，他们会问人们：“你认为你在这里呆了多久了？”人们会说 28 天或 36 天。

They generally underestimated how long they had been in this very odd environment with no clocks or watches or exposure to sunlight or regular rhythms of artificial light.

他们普遍低估了自己在这个非常奇怪的环境中呆了多久，没有钟表，没有阳光照射，也没有规律的人造光。

Andrew Huberman:

安德鲁·休伯曼：

In addition, they found that their perception of shorter time intervals was also really disrupted.

此外，他们发现他们对较短时间间隔的感知也确实受到了干扰。

So if they asked them to measure off two minutes; normally people are pretty good at measuring off two minutes.

因此，如果他们要求他们测量两分钟；通常人们很擅长衡量两分钟。

People would come within five to 15 seconds at most.

人们最多会在五到十五秒内到达。

If you kind of had to sit there and just wait, you have a pretty good idea of when two minutes up, you say two minutes is up.

如果你不得不坐在那里等待，你很清楚什么时候两分钟到了，你说两分钟到了。

Well, when people's circadian clocks, or circadian entrainment I should say, was disrupted, their perception of time measurement on shorter time scales of minutes or even seconds was greatly disrupted.

嗯，当人们的生物钟，或者我应该说的生物钟夹带，被扰乱时，他们对分钟甚至秒的较短时间尺度上的时间测量的感知就被极大地扰乱了。

Andrew Huberman:

安德鲁·休伯曼：

And as we'll see in a couple of minutes, that actually causes great problems for how you contend with work, how you contend with challenges of different kinds.

正如我们将在几分钟后看到的，这实际上会给你如何应对工作、如何应对不同类型的挑战带来很大的问题。

You want your circadian entrainment to be pretty locked in or pretty entrained to the outside light/dark cycle so that your perception of time on shorter time intervals can be precise, because the ability to perceive time accurately for the given task or given thing that you're involved in turns out to be one of the most fundamental ways that predicts how well or poorly you perform that thing or task.

您希望您的昼夜节律完全锁定或完全受外部光/暗周期的影响，以便您在较短的时间间隔内对时间的感知可以是精确的，因为对于给定任务或您参与的给定事物准确感知时间的能力被证明是预测您执行该事物或任务的好坏的最基本方法之一。

Andrew Huberman:

安德鲁·休伯曼：

So we've talked about circannual entrainment, the matching of the cells and tissues in organs of our body to the 365-day journey that the earth takes around the sun each year.

因此，我们讨论了昼夜夹带，即我们身体器官中的细胞和组织与地球每年绕太阳运行 365 天的旅程的匹配。

And we talked about circadian entrainment, the way that the 24-hour genetic and protein clocks of each and every one of our cells is matched to the rotation of the earth on its access and the exposure, or lack of exposure, to the sun because of that rotation on its access.

我们讨论了昼夜节律夹带，即我们每个细胞的 24 小时遗传和蛋白质时钟与地球进入时的自转以及由于进入时的旋转而暴露或缺乏阳光的情况相匹配的方式。

Andrew Huberman:

安德鲁·休伯曼：

Next I'd like to talk about so-called ultradian entrainment.

接下来我想谈谈所谓的超电夹带。

Ultradian rhythms are rhythms of about 90 minutes or so, and all of our existence is broken up into these 90-minute ultradian cycles.

超日节律是大约 90 分钟左右的节律，我们的所有存在都被分解为这些 90 分钟的超日周期。

When you go to sleep at night, whether or not you sleep six hours or four hours or eight hours or 10 hours, that entire period of sleep is broken up into these 90-minute ultradian cycles.

当您晚上入睡时，无论您睡的是 6 小时、4 小时、8 小时还是 10 小时，整个睡眠时间都会分为 90 分钟的超昼周期。

Early in the night, you tend to have more slow wave sleep.

晚上早些时候，您往往会进行更多的慢波睡眠。

Later in the night, you tend to have more REM sleep.

晚上晚些时候，您往往会有更多的快速眼动睡眠。

But nonetheless, your sleep is broken up into these 90-minute cycles.

但尽管如此，您的睡眠仍被分成 90 分钟的周期。

Andrew Huberman:

安德鲁·休伯曼：

However, when you wake up in the morning, many of the things that you do are governed by these ultradian rhythms.

然而，当你早上醒来时，你所做的许多事情都是受这些超电节奏控制的。

For instance, if you were to work, meaning do math or try and learn a language or do physical work of any kind or work out, the 90-minute time block seems to be the one in which the brain can enter a state of focus and alertness and do hard work and focus, focus, focus.

例如，如果你要工作，即做数学或尝试学习一门语言或进行任何类型的体力劳动或锻炼，那么 90 分钟的时间段似乎是大脑可以进入专注和警觉状态并努力工作和专注、专注、专注的时间段。

And then at about 90 minutes, there's a significant drop in your ability to engage in this mental or physical work.

然后在大约 90 分钟时，您从事这种脑力或体力工作的能力会显着下降。

Now everybody from the self-help literature to the business literature to the pop psychology literature has tried to leverage these ultradian cycles by saying, "If you're going to do something hard and you want to focus on it, limit it to 90 minutes or less."

现在，从自助文献到商业文献再到流行心理学文献，每个人都试图利用这些超日周期，他们说：“如果你要做一些困难的事情并且你想专注于它，请将其限制在 90 分钟或更短的时间内。”

Andrew Huberman:

安德鲁·休伯曼：

And I am one of those people who's also joined that conversation, and indeed I use 90-minute work cycles, and I think they are extremely powerful.

我也是参与该对话的人之一，事实上，我使用 90 分钟的工作周期，我认为它们非常强大。

One should never expect that you're going to drop immediately into a state of high focus at the beginning and then remain there for 90 minutes.

人们永远不应该期望你会在一开始就立即进入高度专注的状态，然后保持这种状态 90 分钟。

We all struggle to varying degrees to achieve focus and motivation and drive within those 90-minute cycles.

我们都在不同程度上努力在这 90 分钟的周期内保持专注、动力和动力。

But it is true, meaning there is ample literature to support the idea, that after about 90 minutes we tend to go into a state of less ability to focus.

但这是事实，这意味着有大量文献支持这一观点，即在大约 90 分钟后，我们往往会进入注意力不集中的状态。

So while this isn't time perception per se, it is again an example of entrainment.

因此，虽然这本身不是时间感知，但它又是夹带的一个例子。

What are we entraining to?

我们要引诱什么？

Just because we can focus for 90 minutes and then not so well at 100 minutes or 120 minutes, what are we entraining to?

仅仅因为我们可以在 90 分钟内集中注意力，而在 100 分钟或 120 分钟时就不太能集中注意力，那么我们在做什么呢？

Well, what you're entraining to is the release of particular neurochemicals, in this case acetylcholine and dopamine, that allow your brain to focus for particular periods of time, 90 minutes or so.

好吧，你所诱导的是特定神经化学物质的释放，在本例中是乙酰胆碱和多巴胺，它们可以让你的大脑在特定的时间段（90 分钟左右）集中注意力。

And after about 90 minutes or so, the amount of those chemicals that can be released tends to drop very low, which is why your ability to focus becomes diminished.

大约 90 分钟后，这些化学物质的释放量往往会下降得非常低，这就是为什么你的注意力会减弱的原因。

Andrew Huberman:

安德鲁·休伯曼：

If one would like to explore more about the kind of backbone and basis of these trading rhythms, it goes by a different name.

如果人们想更多地探索这些交易节奏的支柱和基础，可以使用不同的名称。

This was originally called the basic rest-activity cycle.

这最初被称为基本休息活动周期。

This was proposed many years ago by Nathaniel Kleitman.

这是纳撒尼尔克莱特曼多年前提出的。

It was established to be true within sleep states, as I mentioned before, then it was debated for a long time whether or not these 90-minute cycles also control our ability to focus and perform work in wakeful states, and it turns out that they do.

正如我之前提到的，这一点在睡眠状态下是正确的，然后人们争论了很长一段时间，这些 90 分钟的周期是否也控制着我们在清醒状态下集中注意力和执行工作的能力，事实证明确实如此。

Now, there's a lot of literature to support that.

现在，有很多文献可以支持这一点。

Andrew Huberman:

安德鲁·休伯曼：

I always get the question, "How do you know when the 90-minute cycle begins?" In other words, let's say you wake up at 8:00 a.m., and you just finished a 90-minute sleep cycle.

我总是被问到这样的问题：“你怎么知道 90 分钟的周期何时开始？”换句话说，假设您早上 8:00 起床，并且刚刚完成 90 分钟的睡眠周期。

Does that mean that your next 90-minute cycle where you could do work begins right at 8:01?

这是否意味着您可以工作的下一个 90 分钟周期从 8:01 开始？

No. The interesting thing about these basic rest-activity cycles, these ultradian rhythms, is that you can initiate them whenever you want.

不会。这些基本的休息活动周期、这些超电节奏的有趣之处在于，您可以随时启动它们。

This is not like a circadian rhythm, which is a hardwired unerring signal of 24 hours.

这与昼夜节律不同，昼夜节律是 24 小时的固定无差错信号。

The ultradian rhythms that occur during sleep are hardwired unerring.

睡眠期间发生的亚电节律是固有的、不会出错的。

You don't get the option of making your sleep cycles 120 minutes or five minutes.

您无法选择将睡眠周期设为 120 分钟还是 5 分钟。

You don't get that option.

你没有这个选项。

Andrew Huberman:

安德鲁·休伯曼：

But if you decide that you want to apply ultradian rhythms to work and performance, you can set a clock and decide, "Okay, now the focus begins, now the work begins, and this 90-minute cycle is the period in which I'm going to do work." And I actually do this.

但如果你决定将超电节奏应用到工作和表演中，你可以设置一个时钟并决定，“好吧，现在焦点开始，现在工作开始，这个 90 分钟的周期就是我要工作的时间段。”我确实这样做了。

Midmorning, and sometimes twice a day, I do a 90-minute cycle where I limit all distraction as much as possible, put away my phone, often turn off the Internet as well.

上午，有时一天两次，我会进行一个 90 分钟的循环，尽可能限制所有干扰，收起手机，还经常关闭互联网。

I talked about this in an episode on kind of an optimal workday, at least for me, just to give an example of how this might work.

我在一个最佳工作日的一集中谈到了这一点，至少对我来说，只是为了举一个例子来说明它是如何运作的。

Andrew Huberman:

安德鲁·休伯曼：

But I want to emphasize again that these ultradian rhythms are ones that you set, so you decide "I'm going to work for 90 minutes." What you can't negotiate however is that at about 100 minutes or 120 minutes, no matter who you are, you are going to see a diminishment in performance.

但我想再次强调，这些超电节奏是你设定的，所以你决定“我要工作 90 分钟”。然而，你无法协商的是，在大约 100 分钟或 120 分钟时，无论你是谁，你都会看到性能下降。

You're not going to focus as well.

你也不会集中注意力。

And that's again because of the way that these 90-minute cycles are linked to the ability of the neurons that release acetylcholine and dopamine and, to some extent, norepinephrine, the things that give us narrow focus, motivation, and drive.

这又是因为这些 90 分钟的周期与神经元释放乙酰胆碱和多巴胺的能力有关，在某种程度上还与去甲肾上腺素有关，这些物质让我们集中注意力、动机和驱动力。

The way that these 90-minute cycles are involved in those circuits, after about 90 minutes, those circuits are far less willing to engage, and therefore it's much harder to continue to focus to a high degree.

这些90分钟的循环涉及到那些回路的方式，大约90分钟后，这些回路就不太愿意参与，因此继续高度集中注意力就困难得多。

Andrew Huberman:

安德鲁·休伯曼：

Some people like to do multiple 90-minute cycles per day of focus.

有些人喜欢每天进行多个 90 分钟的循环来集中注意力。

In that case, you need to separate them out.

在这种情况下，您需要将它们分开。

You can't do one 90-minute cycle, then go right into another 90-minute cycle, then another 90-minute cycle.

你不能做一个 90 分钟的循环，然后直接进入另一个 90 分钟的循环，然后再进行另一个 90 分钟的循环。

You can't cheat these circuits related to acetylcholine and dopamine and norepinephrine, unfortunately.

不幸的是，你无法欺骗这些与乙酰胆碱、多巴胺和去甲肾上腺素相关的回路。

I suggest that people do no more than three, and ideally it would be two or just one, of these 90-minute cycles.

我建议人们在这些 90 分钟的循环中不要超过 3 个，最好是 2 个或 1 个。

Why did I say ideally?

为什么我说理想呢？

Well, they are very taxing.

嗯，他们非常费力。

You are in a very narrow tunnel of focus.

你正处于一个非常狭窄的焦点隧道中。

So for me, I can do one midmorning, I can probably do another one in the afternoon.

所以对我来说，我可以在上午做一个，我可能可以在下午做另一个。

This is not the kind of work that's like checking email or text messaging or social media.

这不是一种类似于检查电子邮件、短信或社交媒体的工作。

This is very focused hard work.

这是一项非常专注的艰苦工作。

It's working on hard problems of various kinds, and this will be different for everybody.

它正在解决各种难题，这对每个人来说都是不同的。

Andrew Huberman:

安德鲁·休伯曼：

So I recommend that they be spaced by at least two to four hours, and most people probably won't be able to handle more than two per day.

因此，我建议它们的间隔至少为两到四个小时，大多数人可能每天无法处理超过两个小时。

There are probably some mutants out there that could do three or four, but that's exceedingly rare.

可能有一些突变体可以做到三到四个，但这种情况非常罕见。

I think even one a day is going to feel like a significant mental investment, and afterwards you're going to feel pretty taxed.

我认为即使是一天一次也会感觉像是一项重大的精神投资，之后你会感到相当沉重。

Andrew Huberman:

安德鲁·休伯曼：

So now we've talked about circannual, circadian, and ultradian rhythms, but we haven't really talked about time perception per se.

现在我们已经讨论了昼夜节律、昼夜节律和超昼夜节律，但我们还没有真正讨论时间感知本身。

We've mainly talked about the subconscious slow oscillatory ways in which we are entrained or matched to the year or to the day, and these ultradian cycles that we can impose on our work and that we can leverage toward more focus if we like.

我们主要讨论了潜意识的缓慢振荡方式，在这种方式中，我们被夹带或与年份或日期相匹配，以及我们可以在工作中施加的这些超电周期，如果我们愿意，我们可以利用它们来获得更多关注。

But what about the actual perception of time?

但实际的时间感知又如何呢？

What actually controls how fast or how slowly we perceive time going by?

究竟是什么控制着我们感知时间流逝的快慢？

Andrew Huberman:

安德鲁·休伯曼：

There are basically three forms of time perception that we should all be aware of.

我们都应该意识到基本上三种形式的时间感知。

One is our perception of the passage of time in the present, how quickly or slowly things seem to be happening for us.

一是我们对当下时间流逝的感知，即事情发生的速度有多快或多慢。

This is kind of like an interval timer ticking off time, tick, tick, tick, tick, tick, tick.

这有点像间隔计时器，滴答作响，滴答作响，滴答作响，滴答作响，滴答作响。

It's either fine slicing like that or tick ...

要么像那样精细切片，要么勾选......

tick ...

勾选...

tick.

勾选。

We have interval timers.

我们有间隔定时器。

I'll discuss the basis of those interval timers.

我将讨论这些间隔计时器的基础。

Andrew Huberman:

安德鲁·休伯曼：

We also engage in what's called prospective timing, which is like a stopwatch measuring off things as they go forward.

我们还参与所谓的前瞻性计时，就像秒表一样，衡量事情的进展。

That might sound a little bit like what I just described, but it's actually a little bit different.

这听起来可能有点像我刚才描述的，但实际上有点不同。

For instance, if I told you to start measuring off a two-minute time interval into the future, you could do that pretty well.

例如，如果我告诉你开始测量未来两分钟的时间间隔，你就可以做得很好。

But if I told you you had to measure a five-minute time interval into the future, and you couldn't use any clocks or watches or your phone or anything like that, you would have to set the tick marks.

但如果我告诉你你必须测量未来五分钟的时间间隔，并且你不能使用任何时钟、手表、手机或类似的东西，你就必须设置刻度线。

You would have to decide how many times you were going to count off during that five-minute time block.

你必须决定在这五分钟的时间段内要倒计时多少次。

Andrew Huberman:

安德鲁·休伯曼：

There's also retrospective time, which is how you measure off time in the past.

还有回顾时间，这是衡量过去时间的方式。

So if I say, "Last week I know you went to the park, you did some things with friends, you went out in the evening.

所以如果我说，“上周我知道你去了公园，你和朋友做了一些事情，你晚上出去了。

How long was it between lunch and when you went to dinner with friends?" You'd probably think, Okay, well I remember I went to dinner at 7:00 and we had lunch right around 2:00.

从吃午饭到和朋友一起吃饭，中间间隔了多长时间？”您可能会想，好吧，我记得我 7:00 去吃晚饭，我们在 2:00 左右吃午餐。

You're using memory to reconstruct certain sets of events in the past and get a sense of their relative positioning within time.

您正在使用记忆来重建过去的某些事件集，并了解它们在时间范围内的相对位置。

Andrew Huberman:

安德鲁·休伯曼：

So we have retrospective, current time interval measurements, and then prospective time measurement into the future.

因此，我们有回顾性的当前时间间隔测量，然后是未来的前瞻性时间测量。

The beauty of time perception in the human nervous system is that it boils down to a couple of simple molecules that govern whether or not we are fine slicing time or whether or not we are batching time in larger bins.

人类神经系统中时间感知的美妙之处在于，它可以归结为几个简单的分子，这些分子控制着我们是否对时间进行精细分割，或者是否将时间分批放入较大的容器中。

Andrew Huberman:

安德鲁·休伯曼：

Those molecules go by names that maybe you've heard, things like dopamine and norepinephrine.

这些分子的名字也许你听说过，比如多巴胺和去甲肾上腺素。

Neuromodulators, called neuromodulators because they modulate, they change the way that other neural circuits work.

神经调节剂，之所以称为神经调节剂，是因为它们可以调节，改变其他神经回路的工作方式。

Also, things like serotonin.

另外，还有血清素之类的东西。

Serotonin is released from a different site in the brain than dopamine and norepinephrine is and has a different effect on time perception.

血清素与多巴胺和去甲肾上腺素是从大脑中不同的部位释放的，并且对时间感知有不同的影响。

Andrew Huberman:

安德鲁·休伯曼：

So just to give you an example of how things like dopamine and serotonin can modulate our perception of time, I want to focus on a little bit of literature that now has been done, fortunately in animals and humans, and which essentially shows that the more dopamine that's released into our brain, the more we tend to overestimate the amount of time that has just passed.

因此，为了给大家举一个例子，说明多巴胺和血清素等物质如何调节我们对时间的感知，我想重点介绍一些目前已经完成的文献，幸运的是，这些文献在动物和人类身上进行了研究，这些文献基本上表明，释放到我们大脑中的多巴胺越多，我们就越容易高估刚刚过去的时间量。

Let me repeat that.

让我重复一遍。

The more dopamine that is released into our brain, the more we tend to overestimate how much time has passed.

释放到大脑中的多巴胺越多，我们就越容易高估已经过去的时间。

These experiments are very straightforward, and they're very objective, which is really nice, which is you can give people or an animal a drug that increases the amount of dopamine and then ask them to measure off, without any measurement device like a watch or a clock, when one minute has passed.

这些实验非常简单，而且非常客观，这真的很好，就是你可以给人们或动物一种增加多巴胺含量的药物，然后让他们测量一分钟的时间，不需要任何测量设备，比如手表或时钟。

Andrew Huberman:

安德鲁·休伯曼：

As dopamine levels rise in the brain, people tend to think that the minute is up before a minute.

随着大脑中多巴胺水平的升高，人们倾向于认为这一分钟已经过去了。

So at the 38-second mark they'll say, "Okay, I think a minute is up," so they've overestimated how much time has passed.

因此，在 38 秒处，他们会说：“好吧，我想一分钟到了”，所以他们高估了已经过去的时间。

The higher level of dopamine, the more people tend to overestimate.

多巴胺水平越高，人们就越容易高估。

Now it's also true that norepinephrine, also called noradrenaline, plays a role, and its role is very similar to that of dopamine.

现在也确实有去甲肾上腺素也叫去甲肾上腺素发挥作用，它的作用与多巴胺非常相似。

And that's because norepinephrine and dopamine are close cousins, and some of you may recall that they are actually manufactured from one another.

这是因为去甲肾上腺素和多巴胺是近亲，你们中的一些人可能还记得它们实际上是由彼此制造的。

So dopamine can actually make epinephrine and norepinephrine biochemically.

所以多巴胺实际上可以通过生化作用产生肾上腺素和去甲肾上腺素。

There's a cascade in which dopamine can be made into norepinephrine and epinephrine, which is remarkable.

多巴胺可以级联转化为去甲肾上腺素和肾上腺素，这是值得注意的。

Andrew Huberman:

安德鲁·休伯曼：

How does having elevated levels of dopamine and norepinephrine cause one to overestimate how much time has passed?

多巴胺和去甲肾上腺素水平升高如何导致人们高估已经过去的时间？

Well, it does it because of the way that it causes fine slicing of your time bins.

嗯，它之所以能做到这一点，是因为它可以对你的时间段进行精细的切片。

So fine slicing of time bins is like increasing the frame rate on your camera, right?

因此，对时间段进行精细切片就像提高相机的帧速率，对吗？

Slow motion is achieved in movies and elsewhere by increasing the frame rate.

电影和其他地方的慢动作是通过提高帧速率来实现的。

So if you take a movie at 30 frames per second and watch it, it will appear to have a certain speed, right, because those are just snapshots, 30 frames per second.

所以如果你以每秒 30 帧的速度拍摄电影并观看它，它会显得有一定的速度，对吧，因为那些只是快照，每秒 30 帧。

In contrast, if you took that same movie at 4,000 frames per second, you are fine slicing and you're going to see every little detail.

相比之下，如果您以每秒 4,000 帧的速度拍摄同一部电影，则切片效果很好，并且您将看到每一个小细节。

And as you play each one of those frames, it's going to look like it moved slower.

当你播放每一帧时，它看起来会移动得更慢。

So the kind of jump shot in basketball that's done slowly, any slow motion is the consequence of higher frame rate.

因此，篮球中的跳投是缓慢进行的，任何慢动作都是较高帧速率的结果。

Andrew Huberman:

安德鲁·休伯曼：

So dopamine and norepinephrine increase frame rate, and as a consequence they tend to lead us to overestimate the amount of time that's passed.

因此，多巴胺和去甲肾上腺素会增加帧速率，因此它们往往会导致我们高估已经过去的时间。

Conversely, the neuromodulator serotonin causes people to underestimate the amount of time that's passed.

相反，神经调节剂血清素会导致人们低估已经过去的时间。

They've done these experiments, they actually have done these experiments in humans with drugs that increase serotonin.

他们已经完成了这些实验，他们实际上已经在人体中使用增加血清素的药物进行了这些实验。

They've also done them with cannabis, which increases serotonin, among other things, including the cannabinoid receptor activation.

他们还用大麻进行了实验，大麻可以增加血清素等，包括激活大麻素受体。

And when people have elevated levels of 5HT or whether or not they've ingested cannabis, they tend to underestimate how much time has passed.

当人们的 5HT 水平升高或无论是否摄入大麻时，他们往往会低估已经过去的时间。

Andrew Huberman:

安德鲁·休伯曼：

You do the equivalent experiment, you tell people that they have to guess or tell you when five minutes, for instance, has passed, just to use five minutes as example this time.

你做同样的实验，你告诉人们他们必须猜测或告诉你，例如五分钟已经过去，只是这次以五分钟为例。

And generally they will miss the five-minute mark.

通常他们会错过五分钟的时间。

They'll let six minutes pass and they'll say it was five minutes, and they've underestimated how much time has passed.

他们会让六分钟过去，然后说是五分钟，他们低估了过去的时间。

Andrew Huberman:

安德鲁·休伯曼：

And that's because serotonin and some of the related molecules in the brain tend to lead to slower frame rates, right?

这是因为大脑中的血清素和一些相关分子往往会导致帧速率变慢，对吗？

They take the frame rate in the example I used before from 4,000 frames per second down to say 20 frames per second.

他们将我之前使用的示例中的帧速率从每秒 4,000 帧降低到每秒 20 帧。

So this is very interesting.

所以这很有趣。

It's interesting in terms of how pharmacology can be used to adjust time perception, but it's also interesting in the context of that circadian rhythm.

就如何利用药理学来调整时间感知而言，这很有趣，但在昼夜节律的背景下也很有趣。

There's some emerging evidence that throughout the 24-hour cycle, there are robust changes in the amount of dopamine, norepinephrine, and serotonin that are present in the brain and bloodstream and body depending on time of day within the circadian cycle.

一些新出现的证据表明，在整个 24 小时周期中，大脑、血液和身体中存在的多巴胺、去甲肾上腺素和血清素的含量会根据昼夜节律周期内的时间发生剧烈变化。

Andrew Huberman:

安德鲁·休伯曼：

Now I'm not talking about during sleep.

现在我不是在谈论睡眠期间。

During sleep, there are definitely variations and things like dopamine, norepinephrine, and serotonin.

在睡眠期间，肯定会有变化，比如多巴胺、去甲肾上腺素和血清素。

I talked about that in the episodes on sleep.

我在关于睡眠的剧集中谈到了这一点。

Here I'm just talking about the role of these molecules and time perception during wakefulness.

这里我只是谈论这些分子和清醒时时间感知的作用。

Andrew Huberman:

安德鲁·休伯曼：

Much of the evidence points to the fact that in the first half of the day, approximate first half of the day, dopamine and norepinephrine are elevated in the brain, body, and bloodstream much more than is serotonin.

许多证据都表明，在一天的前半天，大约是前半天，大脑、身体和血液中的多巴胺和去甲肾上腺素的升高程度远远高于血清素。

And that in the second half of the day and, in particular, towards evening and nighttime, serotonin levels are going up.

在一天的后半段，尤其是傍晚和夜间，血清素水平会上升。

I think that's fairly well established now.

我认为现在这已经相当成熟了。

Andrew Huberman:

安德鲁·休伯曼：

What that means based on what we just discussed about the role of dopamine, norepinephrine, and serotonin in setting the frame rate of time perception, is that our perception of the passage of time will be very different in the early part of the day and in the latter half of the day.

根据我们刚才讨论的多巴胺、去甲肾上腺素和血清素在设定时间感知帧速率中的作用，这意味着我们对时间流逝的感知在一天的早些时候和后半段会非常不同。

And there's starting to be some evidence to support this, that early in the day people tend to overestimate how much time has passed, and later in the day they tend to underestimate how much time has passed.

开始有一些证据支持这一点，即在一天的早些时候，人们往往会高估已经过去的时间，而在当天晚些时候，他们往往会低估已经过去的时间。

And this is independent of taking any kind of substance that would increase or decrease dopamine or serotonin.

这与服用任何会增加或减少多巴胺或血清素的物质无关。

Andrew Huberman:

安德鲁·休伯曼：

Now this is important in terms of how one thinks about structuring their day because I know many people are thinking about the various tasks that they need to do throughout their day.

现在，这对于人们如何安排他们的一天来说很重要，因为我知道很多人都在考虑他们一天中需要完成的各种任务。

Many or I should say all of the literature at least that I can find on productivity and things of that sort point to the idea that we should be doing the hardest task, the thing that we want to do the least, or the most important task, early in the day as kind of a psychological tool for getting it done and feeling as if we accomplish something, and I think that's an excellent protocol, frankly.

许多或者我应该说，至少我能找到的关于生产力和此类事情的所有文献都指出，我们应该在一天的早些时候完成最困难的任务，我们想做的最少的事情，或者最重要的任务，作为完成任务的一种心理工具，并感觉好像我们完成了一些事情，坦率地说，我认为这是一个很好的协议。

Andrew Huberman:

安德鲁·休伯曼：

But I'm not sure it's an excellent protocol because of the way that we sense accomplishment, or at least it's not only an excellent protocol because of the way that we sense accomplishment.

但我不确定它是一个优秀的协议，因为我们感知成就的方式，或者至少它不仅仅是一个优秀的协议，因为我们感知成就的方式。

Another reason to move something that's very hard into the early part of the day is that if indeed the dopaminergic and noradrenergic circuits are more active at that time, we are actually in a better position cognitively to parse that hard problem because of the way that we are able to fine slice our perception of time and fine slice all the perceptual events outside us.

将一些非常困难的事情移到一天的早些时候的另一个原因是，如果多巴胺能和去甲肾上腺素能回路确实在那时更加活跃，我们实际上在认知上处于更好的位置来解析这个难题，因为我们能够精细地分割我们对时间的感知并精细地分割我们之外的所有感知事件。

Andrew Huberman:

安德鲁·休伯曼：

So what I'm really saying is that early in the day, you are a much more high resolution camera, so to speak, than you are later in the day.

所以我真正想说的是，可以说，在一天的早些时候，你的相机比在一天的晚些时候要高分辨率得多。

Now different types of tasks and different types of things require different frame rates or different ways of perceiving time.

现在，不同类型的任务和不同类型的事物需要不同的帧速率或不同的感知时间的方式。

And indeed this also lends itself to a tool whereby for activities that involve more kind of creative thinking that aren't as constrained by particular answers or outcomes and in which we need to kind of blend different aspects of our memory, different aspects of task utilization.

事实上，这也为涉及更多创造性思维的活动提供了一种工具，这些活动不受特定答案或结果的限制，并且我们需要在其中混合记忆的不同方面和任务利用的不同方面。

In other words for creative works, for brainstorming, for things that are a bit more fluid, so to speak, the more serotonergic second half of the day.

换句话说，对于创造性工作，对于头脑风暴，对于更流畅的事情，可以说，在一天的后半段，血清素更加活跃。

And because of the way the serotonergic second half of the day lends itself to our time perception may actually be more beneficial for those sorts of tasks.

而且由于一天中后半段血清素的作用，有助于我们的时间感知，实际上可能对这类任务更有利。

Andrew Huberman:

安德鲁·休伯曼：

And I'll put a reference to a couple of the studies that point to this idea that in these higher dopaminergic states, we are better at doing certain sorts of tasks, and in these more serotonergic states, we're better at doing other sorts of tasks, and how the dopamine tends to be earlier in the day and the serotonin later in the day, so to speak.

我将引用几项研究，这些研究指出了这样的观点：在这些更高的多巴胺能状态下，我们更擅长完成某些类型的任务，而在这些更具血清素能的状态下，我们更擅长做其他类型的任务，以及多巴胺往往在一天的早些时候产生，而血清素往往在一天的晚些时候产生，可以这么说。

I'm painting with broad strokes here, but I think these lend themselves to some really excellent tools because I think we all understand the value of doing something that's hard or challenging early in the day, but we should ask ourselves, harder, challenging how?

我在这里用粗略的笔触进行绘画，但我认为这些适合一些非常优秀的工具，因为我认为我们都明白在一天的早些时候做一些困难或具有挑战性的事情的价值，但我们应该问自己，更努力，挑战如何？

What does that task actually really require in terms of time perception?

就时间感知而言，这项任务实际上需要什么？

Andrew Huberman:

安德鲁·休伯曼：

Some people might appreciate some examples of how this might work.

有些人可能会欣赏一些有关其工作原理的示例。

Basically what I'm saying is if you are doing work that involves adhering to some rigid rules, so math or a recipe or execution of musical scales or physical skills or accounting, or something that requires a lot of precision where there's a right and wrong answer and it's hard, I would suggest that you do that in the early part of the day because of the way that dopamine and norepinephrine impact time perception.

基本上我想说的是，如果你正在做的工作需要遵守一些严格的规则，比如数学、食谱、音阶的执行、身体技能或会计，或者需要非常精确的工作，有正确和错误的答案，而且很难，我建议你在一天的早些时候这样做，因为多巴胺和去甲肾上腺素会影响时间感知。

You are literally better at slicing up time.

你确实更擅长分割时间。

You are a higher resolution brain during those times, and so that's going to lend itself better to events and demands that require high resolution.

在那段时间里，你的大脑分辨率更高，因此这将更适合需要高分辨率的事件和需求。

Whereas in the afternoon, in this more, what I'm calling serotonergic state, that's when you're going to be better at brainstorming and creative works where there's some flexibility in terms of how you're batching time and perceiving time.

而在下午，也就是我所说的血清素状态，那时你会更好地进行头脑风暴和创造性工作，在分配时间和感知时间方面有一定的灵活性。

And there isn't so much rigid oversight of a right or wrong answer.

而且对于正确或错误的答案没有那么多严格的监督。

Andrew Huberman:

安德鲁·休伯曼：

And as an aside to support what I said, but also to take us back to this critical role of the circadian rhythm, there is a lot of evidence that when one's sleep is disrupted, when sleep is either too short or is fragmented or is not of high enough quality for enough days, one of the first things to happen is that there is a dysregulation of these dopaminergic, noradrenergic, and serotonergic states throughout the day.

作为支持我所说内容的旁白，同时也让我们回到昼夜节律的这一关键作用，有很多证据表明，当一个人的睡眠被扰乱时，当睡眠太短或碎片化或在足够多的时间内睡眠质量不够高时，首先发生的事情之一就是全天这些多巴胺能、去甲肾上腺素能和血清素能状态的失调。

They get kind of mish-mashed up.

他们有点混在一起。

It's not that there're a total mess, but they aren't as cleanly defined.

并不是说它们完全混乱，而是它们的定义不那么清晰。

And I think this is one of the reasons why when we haven't slept well or we haven't slept enough, we tend to feel a little off.

我认为这就是为什么当我们睡得不好或睡得不够时，我们往往会感觉有点不舒服的原因之一。

We can't concentrate.

我们无法集中注意力。

Part of that lack of concentration is due to other things, but part of that concentration could be due to the fact that our sense of the passage of time is disrupted.

注意力不集中的部分原因是其他原因，但注意力不集中的部分原因可能是我们对时间流逝的感觉被打乱了。

So there seems to be some value in keeping the dopaminergic, noradrenergic state kind of limited to the early part of the day and the serotonergic state, as we're calling it, kind of pushed towards the second half of the day.

因此，将多巴胺能、去甲肾上腺素能状态限制在一天的早些时候，而将血清素能状态（我们称之为）推到一天的后半段似乎是有价值的。

Andrew Huberman:

安德鲁·休伯曼：

Now, there is a version of how dopamine and norepinephrine can impact our perception of the passage of time in ways that can be very disruptive or even maladaptive.

现在，有一个版本可以解释多巴胺和去甲肾上腺素如何以非常具有破坏性甚至适应不良的方式影响我们对时间流逝的感知。

And the best example that I'm aware of is trauma.

据我所知，最好的例子就是创伤。

Many people who have been in car accidents, or who have experienced some other form of major trauma, do what's called overclocking.

许多遭遇过车祸或经历过其他形式重大创伤的人都会进行所谓的超频。

Overclocking is when levels of dopamine and norepinephrine increase so much during a particular event, our level of alertness is increased so much during a given event, that we fine slice, in other words, the frame rate is increased so much so, that we perceive things as happening in ultraslow motion.

超频是指在特定事件期间多巴胺和去甲肾上腺素水平增加如此之多，我们的警觉水平在特定事件期间增加如此之多，以至于我们进行精细切片，换句话说，帧速率增加如此之多，以至于我们认为事情正在以超慢动作发生。

Andrew Huberman:

安德鲁·休伯曼：

Now, that might not seem like a bad thing overall, but the problem with overclocking is the way in which that information gets stamped down into the memory system.

现在，总的来说，这似乎并不是一件坏事，但超频的问题在于这些信息被记录到内存系统中的方式。

So the memory system, which involves areas of the brain like the hippocampus but also the neocortex, is basically a space-time recorder.

因此，记忆系统涉及海马体等大脑区域以及新皮质，基本上是一个时空记录器。

What do I mean by space-time recorder?

时空记录器是什么意思？

Well, your nervous system, of course, is housed in the darkness of your skull.

嗯，当然，你的神经系统位于你头骨的黑暗中。

It doesn't have a whole lot of information about the outside world except light coming in through the eyes and whatever happens to hit our ears in terms of sound waves and skin and so forth.

它没有关于外部世界的大量信息，除了通过眼睛进入的光线以及发生在我们耳朵上的声波和皮肤等。

So it has to take all those neural signals and it has to create a record of what happened.

因此它必须获取所有这些神经信号，并且必须创建所发生事件的记录。

Now it doesn't create a record of everything that happened, but car accidents and trauma and things of that sort oftentimes are stamped down into our record of what happened.

现在它并没有记录所发生的一切，但车祸和创伤以及诸如此类的事情经常被记录在我们所发生的事情的记录中。

Andrew Huberman:

安德鲁·休伯曼：

And what gets stamped down, what we actually mean by the phrase "stamped down" is that the precise firing of the sequence of neurons that reflected some events, so let's say I'm in a car accident, certain neurons are firing because of the flipping of the car, or there's screams, or there's blood or things of that sort, all of that neuroactivity gets repeated in the hippocampus, and then the sequence of the firing of those neurons is also remembered.

被标记的东西，我们所说的“被标记”实际上是指反映某些事件的神经元序列的精确放电，所以假设我遇到了一场车祸，某些神经元由于汽车翻转而放电，或者有尖叫声，或者有血液或类似的东西，所有这些神经活动都会在海马体中重复，然后这些神经元的放电顺序也会被记住。

So it's not just that neuron one, two, three, four fired in that sequence.

所以不仅仅是神经元一、二、三、四按这个顺序被激发。

It's also that neuron one, two, three, four fired at a particular rate.

这也是神经元一、二、三、四以特定速率放电的情况。

So it would be one, two, three, four during the actual event, and then the memory is stored as firing of those neurons as one, two, three, four.

因此，在实际事件中，它会是一、二、三、四，然后记忆会随着这些神经元的放电而存储为一、二、三、四。

If during the event it was one, two, three, four at that rate, the storage of the memory is not going to be one ...

如果在活动期间它是一、二、三、四，那么内存的存储量就不会是一……

two ...

两个...

three ...

三个...

four.

四.

Andrew Huberman:

安德鲁·休伯曼：

In other words, there's both a space code, as we say, meaning the particular neurons that fire is important, and there's a rate code, how quickly those neurons fire or the relative firing, the timing of the firing of those neurons, is also part of the memory.

换句话说，正如我们所说，既有空间代码，意味着发射的特定神经元很重要，又有速率代码，这些神经元发射的速度或相对发射，这些神经元发射的时间，也是记忆的一部分。

This affords our memory system tremendous flexibility.

这为我们的记忆系统提供了巨大的灵活性。

What it means is that you can take the same set of neurons in the hippocampus and stamp down many, many more memories because all you have to do is use a match of the different rates of the different neurons that were firing in order to set that code.

这意味着你可以在海马体中使用同一组神经元并印记更多很多的记忆，因为你所要做的就是使用不同神经元的不同速率的匹配来设置该代码。

Otherwise, if you needed a different set of neurons for every memory, you need an enormous hippocampus, you need an enormous head.

否则，如果你的每个记忆都需要一组不同的神经元，那么你就需要一个巨大的海马体，你需要一个巨大的头部。

So I think you get the basic idea.

所以我想你已经明白了基本的想法。

Andrew Huberman:

安德鲁·休伯曼：

Overclocking is a case in which the frame rate is so high that a memory gets stamped down, and people have a very hard time shaking that memory and the emotions associated with that memory.

超频是指帧速率太高以至于内存被压垮的情况，人们很难动摇该内存以及与该内存相关的情绪。

And it's not the topic of today's conversation but we will cover trauma in a future episode in detail, but many of the treatments for trauma: EMDR; nowadays there's a lot of excitement also about ketamine therapies; exposure therapies like cognitive behavioral therapies involve not just trying to reduce the amount of emotion associated with a memory, but also a deliberate speeding up or slowing down of that memory.

这不是今天谈话的主题，但我们将在未来的剧集中详细介绍创伤，但许多创伤治疗方法：EMDR；如今，氯胺酮疗法也令人兴奋。像认知行为疗法这样的暴露疗法不仅涉及试图减少与记忆相关的情绪量，而且还涉及故意加速或减慢该记忆。

In other words, trying to allow the person who experienced the trauma to take control of the rate of the experience in their memory, not just whether or not the memory happened at all.

换句话说，试图让经历过创伤的人控制他们记忆中的经历的速度，而不仅仅是记忆是否发生过。

Andrew Huberman:

安德鲁·休伯曼：

In fact, one of the first things that trauma victims learn is that they aren't going to forget what happened.

事实上，创伤受害者学到的第一件事就是他们不会忘记发生过的事情。

What's eventually going to happen, ideally, with good treatment is that the emotional weight of the experience will eventually be divorced from the memory of the experience.

理想情况下，通过良好的治疗，最终会发生的是，经历的情感分量最终将与经历的记忆脱离。

And that's done again by trying to reduce the amount of emotional activation during the recall of that experience, and one of the best ways to do that is to alter the rate of the memory playback.

再次通过尝试减少回忆该经历期间的情绪激活量来实现这一点，而做到这一点的最佳方法之一就是改变记忆回放的速率。

Andrew Huberman:

安德鲁·休伯曼：

In other words, taking that firing of neurons that might have been one, two, three, four, again it would be much more complicated, but one, two, three, four for the car crash and getting the memory to playback at a rate of one ...

换句话说，对于车祸来说，神经元的发射可能是一、二、三、四，这会更加复杂，但对于车祸来说，是一、二、三、四，并且让记忆以 1 的速率回放……

two ...

两个...

three ...

三个...

four, or even one, two, three, four, one ...

四，甚至一、二、三、四、一……

two ...

两个...

three ...

三个...

four.

四.

In other words, allowing the person, or instructing the person, to take control of the rate of the playback.

换句话说，允许该人或指示该人控制播放速率。

And in that way, there seems to be still yet unknown mechanism by which people can uncouple some of the emotional weight that's associated with that memory.

通过这种方式，人们似乎仍然存在一种未知的机制，可以通过这种机制来解除与该记忆相关的一些情感负担。

Andrew Huberman:

安德鲁·休伯曼：

So overclocking is a kind of extreme example of where the dopaminergic and the noradrenergic system is ramped up so high that people have this, unfortunately, what seems like indelible mark in their brain of a particular event.

因此，超频是一种极端的例子，多巴胺能和去甲肾上腺素能系统被提升得如此之高，以至于不幸的是，人们的大脑中似乎对特定事件产生了不可磨灭的印记。

But again, trauma treatment is designed to uncouple the emotional load of that event.

但同样，创伤治疗的目的是解除该事件的情感负担。

Andrew Huberman:

安德鲁·休伯曼：

Some of you are probably saying, "Why dopamine during trauma?

你们中的一些人可能会说，“为什么在创伤期间会产生多巴胺？

I thought dopamine was the feel-good molecule." Well in reality, dopamine is not necessarily a molecule of reward.

我认为多巴胺是一种让人感觉良好的分子。”事实上，多巴胺不一定是奖励分子。

It's a molecule of motivation, pursuit, and drive.

它是动机、追求和动力的分子。

And because of the close relationship between dopamine and norepinephrine, oftentimes they are co-released.

由于多巴胺和去甲肾上腺素之间的密切关系，它们通常是共同释放的。

So whether or not dopamine is released during car crashes or other forms of trauma, we don't know.

因此，我们不知道在车祸或其他形式的创伤期间是否会释放多巴胺。

But what we do know is that both the dopamine system and the noradrenergic system, when we say noradrenergic, we mean norepinephrine, those systems are greatly increased anytime there's a heightened state of arousal.

但我们所知道的是，多巴胺系统和去甲肾上腺素能系统，当我们说去甲肾上腺素能时，我们指的是去甲肾上腺素，只要有高度的兴奋状态，这些系统就会大大增加。

And arousal can have negative valence, meaning associated with an event that we really hate that we would prefer not to be involved in, or it can have positive valance.

唤醒可以具有负效价，这意味着与我们真正讨厌但我们不想参与的事件相关，或者它可以具有正效价。

But dopamine and norepinephrine are kind of the common hallmark of all things of elevated arousal, and so that's why we see evidence for dopamine being associated with these changes in time perception, both for positive events and for negative events.

但多巴胺和去甲肾上腺素是所有提高兴奋的事物的共同标志，因此这就是为什么我们看到多巴胺与时间感知的这些变化相关的证据，无论是对于积极事件还是消极事件。

Andrew Huberman:

安德鲁·休伯曼：

There's a very interesting relationship between arousal, dopamine, time perception, and blinking, and this is all supported by a really interesting paper: first author, Terhune is the last name, T-E-R-H-U-N-E, is published in Current Biology, Cell Press journal, excellent journal.

觉醒、多巴胺、时间感知和眨眼之间存在着非常有趣的关系，这一切都得到了一篇非常有趣的论文的支持：第一作者，Terhune，姓氏 T-E-R-H-U-N-E，发表在《当代生物学》、《细胞出版社》杂志上，优秀杂志。

The title of the paper is "Time dilates after spontaneous blinking," so heightened states of arousal are associated with heightened levels of dopamine.

这篇论文的标题是“自发眨眼后时间会扩张”，因此兴奋状态的增强与多巴胺水平的升高有关。

You now know that dopamine leads to a kind of fine slicing of time.

你现在知道多巴胺会导致一种精细的时间分割。

And one of the ways that we fine slice time is by blinking.

我们划分时间的方法之一就是眨眼。

We think of blinking as just a thing to lubricate our eyes or to limit the amount of light coming into our eyes, but it's a shutter on our experience.

我们认为眨眼只是润滑眼睛或限制进入眼睛的光线量的一种方式，但它是我们体验的快门。

So much of the information coming into the brain through our eyes impacts our attention.

通过眼睛进入大脑的大量信息会影响我们的注意力。

I've said it before on this podcast that cognitive attention follows visual attention, at least for sighted individuals.

我之前在这个播客上说过，认知注意力跟随视觉注意力，至少对于视力正常的人来说是这样。

Andrew Huberman:

安德鲁·休伯曼：

Well, it turns out that dopamine and increases in dopamine are associated with increases in spontaneous blink rate.

事实证明，多巴胺和多巴胺的增加与自发眨眼率的增加有关。

So the more aroused we are, the more awake we are, there are a number of effects.

因此，我们越兴奋，就越清醒，会产生很多影响。

Pupils dilate, heart rate increases, etc., but also blink rate increases.

瞳孔放大、心率增加等，而且眨眼频率也会增加。

And every time we blink, this study cleanly shows, we shift our perception of time, leading to, as I mentioned before, overestimations of time.

这项研究清楚地表明，每当我们眨眼时，我们就会改变对时间的看法，从而导致，正如我之前提到的，对时间的高估。

So it seems as though in some way, blink rate is actually related to frame rate.

因此，似乎在某种程度上，眨眼频率实际上与帧速率有关。

And so this is very, very interesting.

所以这非常非常有趣。

Andrew Huberman:

安德鲁·休伯曼：

And the way that you could think about leveraging this would be if you wanted to actually slow down your perception of time, you would blink less.

你可以考虑利用这一点的方式是，如果你想真正减慢你对时间的感知，你就会少眨眼。

And if you wanted to speed up your perception of time, you would blink more.

如果你想加快对时间的感知，你就会眨更多的眼睛。

Now you'd have to think of a scenario in which that would be useful to you.

现在您必须考虑一个对您有用的场景。

Obviously if you're going to blink, you're going to miss things as well.

显然，如果你眨眼，你也会错过一些东西。

But I think it's a very interesting parameter of our visual attention as it relates to time perception because what it really speaks to is that these neuromodulators like dopamine or serotonin that adjust frame rate, they're not doing it through some magical mechanism.

但我认为这是我们视觉注意力的一个非常有趣的参数，因为它与时间感知有关，因为它真正说明的是这些调节帧速率的神经调节剂，如多巴胺或血清素，它们并不是通过某种神奇的机制来做到这一点的。

Andrew Huberman:

安德鲁·休伯曼：

In fact, there's no single brain area that we can say controls time perception.

事实上，我们可以说没有任何一个大脑区域可以控制时间感知。

I haven't said today, "Oh, it's the striatum." Well, it involves the striatum, but I'm not going to say for instance, "Oh, it's the cerebellum." The cerebellum is definitely involved in timing of movement, something for a future podcast, but time perception is what we call a distributed phenomenon.

我今天没有说：“哦，这是纹状体。”嗯，它涉及纹状体，但我不会说，例如，“哦，这是小脑。”小脑肯定与运动的时间有关，这是未来播客的内容，但时间感知是我们所说的分布式现象。

It's a network of areas in the brain working together, but dopamine, in the way that it relates to the shuttering of your eyes, seems to be controlling the frame rate on your experience.

它是大脑中共同工作的区域网络，但多巴胺，以与眼睛关闭相关的方式，似乎控制着您体验的帧速率。

Andrew Huberman:

安德鲁·休伯曼：

Numerous times on this podcast, I've talked about cold exposure, and nowadays there's a lot of interest in things like cold showers, ice baths, submersion in cold water tanks and lakes and oceans and things of that sort.

在这个播客中，我多次谈论过寒冷暴露，现在人们对冷水淋浴、冰浴、浸入冷水箱、湖泊和海洋以及诸如此类的事情很感兴趣。

There are a lot of different positive effects of cold exposure.

寒冷暴露有很多不同的积极影响。

Provided it's done properly, it can lead to increases in metabolism, brown fat stores, which are the good fat stores that you want, they're sort of like a furnace that'll allow you to heat yourself up, stay warm in cold environments, to reduce inflammation, to increase resilience, and so forth.

如果做得正确，它可以导致新陈代谢、棕色脂肪储存的增加，这是你想要的良好脂肪储存，它们有点像一个火炉，可以让你加热自己，在寒冷的环境中保持温暖，减少炎症，增加弹性，等等。

Andrew Huberman:

安德鲁·休伯曼：

There's a study published in the European Journal of Physiology showing that cold exposure can increase our baseline levels of dopamine, robustly, 2.5x, and it's a long-lasting increase in dopamine, and it appears to be a healthy one, meaning it doesn't seem to be addictive.

《欧洲生理学杂志》上发表的一项研究表明，寒冷暴露可以使我们的多巴胺基线水平大幅增加 2.5 倍，而且这是多巴胺的持久增加，而且它似乎是健康的，这意味着它似乎不会上瘾。

I'm sure there are some people out there addicted to ice baths, but when you think about the range of dopamine-inducing behaviors that are addictive, it seems to be more on the health-promoting side.

我确信有些人对冰浴上瘾，但当你想到一系列令人上瘾的诱发多巴胺的行为时，它似乎更多的是促进健康的一面。

Andrew Huberman:

安德鲁·休伯曼：

What's interesting is that because cold-water exposure increases dopamine, it will also change your perception of time.

有趣的是，由于接触冷水会增加多巴胺，它也会改变你对时间的感知。

And if you've ever done one of these cold-water exposures, you've experienced this, you've experienced getting in and feeling like, "Wow, making it three minutes is a really, really long time." And you are fine slicing time, your frame rate is going up.

如果你曾经接触过这些冷水，你就会经历过这种情况，你经历过进入后感觉，“哇，三分钟真的是一个非常非常长的时间。”而且你的切片时间很好，你的帧速率正在上升。

Part of that, just at a course level, is you're thinking, "This is painful, I don't like this, I want to get out." But part of it is also that your dopamine levels are going up very quickly, and therefore your perception of that discomfort is also being fine sliced.

其中一部分，就课程层面而言，你会想，“这很痛苦，我不喜欢这样，我想离开。”但部分原因是你的多巴胺水平上升得非常快，因此你对这种不适的感觉也被精细地分割了。

Andrew Huberman:

安德鲁·休伯曼：

And so you could leverage a tool, for instance, where you try and entrain your thinking to something other than your immediate experience.

因此，您可以利用一个工具，例如，尝试将自己的思维转移到除直接经验之外的其他事物上。

This is a kind of a controversy, if you will, in the cold exposure world.

如果你愿意的话，这在寒冷暴露的世界中是一种争议。

The question is, do you try and lean into the experience and really feel it, or do you try and distract yourself, sing a song or count off from one to 100?

问题是，你是否尝试深入体验并真正感受到它，或者你是否尝试分散自己的注意力，唱一首歌或从一数到 100？

Just know that whatever tactic you use to get through the cold exposure, that the dopamine level that's now increased in your system is going to cause you to fine slice or experience that at slow motion.

只要知道，无论你使用什么策略来度过寒冷的暴露，你的系统中现在增加的多巴胺水平都会导致你精细切片或以慢动作体验这一点。

So a minute is going to seem like a lot longer than a minute in reality.

因此，一分钟看起来比现实中的一分钟长得多。

Andrew Huberman:

安德鲁·休伯曼：

So you could, for instance, decide to pay attention to some external cue.

例如，您可以决定关注某些外部提示。

Maybe it's a metronome that ticks once every 10 seconds.

也许这是一个每 10 秒滴答一次的节拍器。

You could decide to think about something else.

你可以决定考虑别的事情。

You could decide to sing a song in your head or sing a song out loud.

您可以决定在脑海中唱一首歌或大声唱一首歌。

All of that will divorce you from the sensation that you experience somewhat, but more so it will divorce you from the perception of your experience as governed by that dopamine increase in frame rate.

所有这些都会让你与你所经历的感觉有些分离，但更重要的是，它会让你与由帧速率增加的多巴胺控制的体验感知分离。

If that isn't clear, just know this.

如果还不清楚，只需知道这一点即可。

When you're in the ice bath, your dopamine levels are high.

当你在冰浴中时，你的多巴胺水平很高。

When your dopamine levels are high, your experience of the discomfort that ice bath is at higher resolution.

当您的多巴胺水平较高时，您对冰浴不适的体验会更清晰。

Andrew Huberman:

安德鲁·休伯曼：

Now up until now I've been talking about how dopamine and to some extent serotonin can differentially impact your perception of how fast or how slowly things are happening in the moment.

到目前为止，我一直在谈论多巴胺和某种程度上的血清素如何不同地影响你对当下事情发生的快慢的感知。

But remember, we have prospective time, we have our experience of time in the moment, and we have retrospective time.

但请记住，我们有前瞻性的时间，我们有当下的时间体验，我们有回顾性的时间。

And there are beautiful studies that have shown that the dopaminergic state changes the way not just that we experience things now, but that it changes the way in which we remember things in the past and the rate at which those things occurred.

有一些出色的研究表明，多巴胺能状态不仅改变了我们现在体验事物的方式，而且改变了我们记忆过去事物的方式以及这些事物发生的速度。

And those are in opposite direction.

这些是相反的方向。

Andrew Huberman:

安德鲁·休伯曼：

So to make this very simple, if something that you experience is fun or varied, meaning it has a lot of different components in it, and is, in other words is associated with an increase in dopamine in your brain, you will experience that as going by very fast.

因此，简单来说，如果你经历的某件事很有趣或多种多样，这意味着它有很多不同的成分，换句话说，它与你大脑中多巴胺的增加有关，你会觉得它过得很快。

Now, this is different than the ice bath, which I just said you experience as going by very slowly, but here I'm talking about something that's fun and varied that you really like, and you feel like it goes by very, very fast.

现在，这与冰浴不同，我刚才说你会体验到冰浴的过程非常缓慢，但这里我谈论的是你真正喜欢的有趣且多样的东西，你会感觉它过得非常非常快。

Imagine an amazing day for a kid in an amusement park.

想象一下一个孩子在游乐园度过了美好的一天。

They can do a ton of things.

他们可以做很多事情。

It's all new, they're very excited, and they'll feel like it goes by very fast.

一切都是新的，他们很兴奋，他们会觉得时间过得很快。

But later, they will remember that experience as being very long, that it was a long day full of many, many events.

但后来，他们会记得那段经历非常漫长，那是漫长的一天，充满了很多很多的事件。

Andrew Huberman:

安德鲁·休伯曼：

And so there's this paradoxical relationship between how we perceive fun, exciting, varied events in the present and how we remember them in the past.

因此，我们如何看待当前有趣、令人兴奋、多样化的事件与我们如何记住过去的事件之间存在着一种矛盾的关系。

For those of you who have gone on vacation, if you've had an amazing day on vacation or an amazing vacation overall, it will seem like it goes by very fast.

对于那些去度假的人来说，如果您在假期中度过了愉快的一天或整个假期，那么您会觉得时间过得很快。

The last day of vacation you sort of go, "Whoa, it went by so fast," because there's so much happening.

假期的最后一天，你可能会说，“哇，时间过得真快”，因为发生了太多事情。

But in memory six to eight months later, you remember, "Wow, that was a long, long thing.

但在六到八个月后的记忆中，你会记得，“哇，那是一件很长很长的事情。

We had this, then we had that, then we did this, then we had that." It tends to spool out in a longer memory than the actual experience.

我们做了这个，然后我们做了那个，然后我们做了这个，然后我们做了那个。”它往往会在比实际经历更长的记忆中出现。

Andrew Huberman:

安德鲁·休伯曼：

Conversely, if you are bored with something, or it's something you really don't like, it's going to seem like it takes a long time to go through that experience in the moment.

相反，如果你对某件事感到厌倦，或者是你真的不喜欢的事情，那么此刻似乎需要很长时间才能经历这种经历。

But retroactively looking back, it will seem like that moment was very short.

但回想起来，那一刻似乎非常短暂。

The other day I was waiting in the waiting room for the dentist, it was pretty boring.

有一天我在候诊室等牙医，很无聊。

I was just kind of sitting there.

我只是坐在那里。

There wasn't much going on, and it did seem like it was going on an awfully long time, but indeed looking back, it just seemed like, okay, I sat in that room, not much happened, and so it seems like a very short time bin.

没有发生太多事情，而且似乎确实持续了很长一段时间，但实际上回想起来，似乎，好吧，我坐在那个房间里，没有发生太多事情，所以这似乎是一个非常短的时间段。

Andrew Huberman:

安德鲁·休伯曼：

This seems to be an efficiency of how the brain stores information, dopamine being associated, of course, with fun and varied experiences, and low dopamine being associated with kind of empty, boring, or what at the time seemed like long experiences.

这似乎是大脑存储信息的一种效率，当然，多巴胺与有趣和多样化的经历有关，而低多巴胺与某种空虚、无聊或当时看起来很漫长的经历有关。

And this whole thing has been stamped down into the scientific literature by those earlier experiments where they take human beings and isolate them in certain environments, take away all the clocks and watches and cues about what time of day it is and what time of night it is, and allow people to have a life where they can either read and work and do things or where they have very little to do.

这整件事已经被那些早期的实验铭刻在科学文献中，这些实验将人类隔离在特定的环境中，拿走所有的钟表和有关白天时间和晚上时间的提示，让人们过上可以阅读、工作和做事的生活，或者几乎无所事事的生活。

When people are isolated in very boring environments and they don't have access to time cues, time dilates.

当人们被孤立在非常无聊的环境中并且无法获得时间线索时，时间就会膨胀。

They tend to assume that time has gone on very, very long.

他们倾向于认为时间已经过去了非常非常长。

Andrew Huberman:

安德鲁·休伯曼：

And so the reason I bring this up is we aren't just driven by these circadian clocks and these circannual clocks and these ultradian clocks.

所以我提出这个问题的原因是我们不仅仅受到这些生物钟、这些昼夜节律时钟和这些超昼夜节律时钟的驱动。

We are driven by these timers that vary depending on our level of excitement, and they vary depending on our level of excitement because of these neuromodulators dopamine and serotonin.

我们受到这些计时器的驱动，这些计时器根据我们的兴奋程度而变化，并且由于这些神经调节剂多巴胺和血清素，它们根据我们的兴奋程度而变化。

So the way I like to think about it is that you have two clocks, two stopwatches.

所以我喜欢这样思考：你有两个时钟，两个秒表。

One is a dopaminergic stopwatch that fine slices really closely.

其中一个是多巴胺能秒表，可以非常紧密地进行精细切片。

It counts off milliseconds, and it's grabbing a movie of your experience at very high resolution.

它以毫秒为单位进行计数，并以非常高的分辨率捕捉您的经历的电影。

And on the other hand, you have a stopwatch that's gathering big time bins, the hand is moving at bigger intervals marking off time.

另一方面，你有一个正在收集大时间段的秒表，指针以更大的间隔移动来标记时间。

And depending on whether or not you're excited or whether or not you're bored, you're using different stopwatches on time and therefore you're perceiving your experience differently.

根据您是否兴奋或是否无聊，您在时间上使用不同的秒表，因此您对体验的感知也不同。

Andrew Huberman:

安德鲁·休伯曼：

One very interesting aspect to the way that neuromodulators like dopamine and novelty interact with time perception and memory is how we perceive our relationship to places and people.

多巴胺和新奇感等神经调节剂与时间感知和记忆相互作用的一个非常有趣的方面是我们如何感知我们与地方和人的关系。

So really interesting literature showing that the more novel experiences we have in a place, the more we feel we know that place, obviously, but the longer we feel we've been there.

非常有趣的文献表明，我们在一个地方经历的新奇经历越多，我们就越觉得自己了解那个地方，显然，但我们感觉自己呆在那里的时间就越长。

Andrew Huberman:

安德鲁·休伯曼：

So here's the kind of thought experiment that illustrates what's in the literature.

这是一种思想实验，可以说明文献中的内容。

Let's say I were to move to New York City.

假设我要搬到纽约市。

I happen to really like New York City.

我碰巧真的很喜欢纽约市。

I've never lived there, but let's say I lived there.

我从未住过那里，但可以说我住在那里。

I lived in a given apartment for a year, and I would have a number of different experiences.

我在一套公寓里住了一年，我会有很多不同的经历。

In this mental experiment, let's say I had 100 different, exciting and new experiences.

在这个心理实验中，假设我有 100 种不同的、令人兴奋的新体验。

I would at the end of that year feel as if I lived there a certain period of time.

到了那年年底，我会觉得自己好像在那儿住过一段时间。

One year.

一年。

I would actually know I lived there one year.

我实际上知道我在那里住过一年。

If however I lived in three different places in New York City, and I met three times as many people, and I had three times as many novel experiences, I would actually feel as if I had been there much longer than had I only lived in one location.

然而，如果我住在纽约市的三个不同的地方，遇到三倍的人，经历三倍的新奇经历，我实际上会觉得自己在那里呆的时间比只住在一个地方的时间长得多。

Andrew Huberman:

安德鲁·休伯曼：

This is also true for social interactions.

对于社交互动也是如此。

When we move to multiple or several novel environments with somebody else, we tend to feel as if we know that person much better and that they know us much better.

当我们和别人一起搬到多个或几个新的环境时，我们往往会觉得我们更了解那个人，而他们也更了解我们。

Now of course, we get the opportunity to interact with those people in different contexts, and so indeed we do get the opportunity to see them, for instance, at the coffee shop, how they order coffee.

当然，现在我们有机会在不同的环境中与这些人互动，因此我们确实有机会看到他们，例如在咖啡店，他们如何点咖啡。

Maybe you go to a sports event, how they act there, maybe how they interact with your family.

也许你去观看一场体育赛事，了解他们在那里的表现，也许他们如何与你的家人互动。

You're getting a sense of them in different contexts.

你会在不同的环境中感受到它们。

That's certainly playing a role.

这肯定发挥了作用。

But it seems as if the more novelty you experience with somebody, not only the more familiar they are to you, but the more time you feel you've spent with them, even though the total amount of time can be exactly the same.

但似乎你与某人经历的新奇感越多，不仅你对他们越熟悉，而且你觉得和他们在一起的时间就越多，尽管总时间可能完全相同。

And so that's a very interesting aspect of how our perception of time in these neuromodulators and novelty can shape the way not just that we perceive a given event in our world, but how we relate to a place or relate to a person.

因此，这是一个非常有趣的方面，我们对这些神经调节剂和新奇事物的时间感知不仅可以塑造我们感知世界中特定事件的方式，还可以塑造我们如何与一个地方或一个人建立联系。

Andrew Huberman:

安德鲁·休伯曼：

So we've talked a lot about the different neurochemicals and how those neurochemicals can influence our perception of time.

我们已经讨论了很多不同的神经化学物质以及这些神经化学物质如何影响我们对时间的感知。

We haven't talked a lot about the neurocircuits and the various areas of the brain that underlie this.

我们还没有过多讨论神经回路和其背后的大脑各个区域。

I do want to touch on that by highlighting a really wonderful study.

我确实想通过强调一项非常精彩的研究来触及这一点。

This was a study published in Neuron, also a Cell Press journal, excellent journal.

这是发表在 Neuron 上的一项研究，也是 Cell Press 的期刊，优秀的期刊。

The title of the paper is "Behavioral, physiological, and neural signatures of surprise during naturalistic sports viewing." This experiment is really cool.

论文的标题是“自然体育观看过程中惊喜的行为、生理和神经特征”。这个实验真的很酷。

They did brain imaging on individuals who are watching basketball games.

他们对观看篮球比赛的人进行了脑部成像。

These were basketball games that actually took place, that were recorded, and subjects watching these basketball games in some cases, not all, had some interest in who would win or lose.

这些是实际发生的、被记录的篮球比赛，观看这些篮球比赛的受试者在某些情况下（并非全部）对谁会赢或输有兴趣。

And in some cases, not all, the subjects in these studies had some prior knowledge of which team they thought was better, which team was likely to win or not likely to win.

在某些情况下（并非全部），这些研究中的受试者对他们认为哪支球队更好、哪支球队可能获胜或不可能获胜有一些先验知识。

Andrew Huberman:

安德鲁·休伯曼：

The basic findings of the study were that they could measure surprise by the release of dopamine in two areas of the brain.

该研究的基本发现是，他们可以通过大脑两个区域释放的多巴胺来衡量惊喜程度。

Part of what is called the mesolimbic reward pathway.

中脑边缘奖赏通路的一部分。

So the two areas of the brain that are important here are the nucleus accumbens and the VTA, the ventral tegmental area.

因此，大脑中重要的两个区域是伏隔核和 VTA（腹侧被盖区）。

These are areas that release dopamine as kind of a token of reward anytime something is surprising or a positive expectation is met.

每当出现令人惊讶的事情或满足积极的期望时，这些区域就会释放多巴胺作为奖励的象征。

So if I predict that my team dribbling down court is going to score on this drive, and they get the ball in the basket, a little bit of dopamine is released, these two brain areas light up in the functional imaging, so-called fMRI, functional magnetic resonance imaging that they used in this study.

因此，如果我预测我的球队在场上运球将在这次突破中得分，并且他们将球投进篮筐，则会释放一点多巴胺，这两个大脑区域会在功能成像（即他们在本研究中使用的功能磁共振成像）中亮起。

Andrew Huberman:

安德鲁·休伯曼：

What's really interesting about this study is not just that dopamine was released anytime that something the subject wanted to see happened – anytime they wanted to see their team score, they scored — but also during surprise.

这项研究真正有趣的地方不仅在于，只要受试者想要看到的事情发生，多巴胺就会被释放——只要他们想看到球队得分，他们就会得分——而且在惊讶的时候也会释放多巴胺。

So if they thought, for instance, and they would hit a button to predict that their team was going to score on this particular drive and they didn't, well, then dopamine could also be released in response to that surprise.

因此，如果他们认为，例如，他们会按下按钮来预测他们的球队将在这次特定的进攻中得分，而他们没有，那么，多巴胺也可能会被释放以应对这种意外。

Andrew Huberman:

安德鲁·休伯曼：

So this speaks again to dopamine being something that's important not just for positive events but for unexpected events.

因此，这再次说明多巴胺不仅对于积极事件而且对于意外事件都很重要。

Now, that's all very interesting and speaks to the fact that dopamine is a kind of flexible currency in the brain.

现在，这一切都非常有趣，并且说明了多巴胺是大脑中一种灵活的货币这一事实。

It's doled out, if you will, or released when something that one hopes will happen happens, and it's released when there's a surprise, even if it's kind of a negative surprise, it's not something that the subject wanted to happen.

如果你愿意的话，它会被分发，或者当人们希望发生的事情发生时被释放，当有惊喜时它会被释放，即使这是一种负面的惊喜，这也不是对象想要发生的事情。

But the more interesting thing is how that relates to time perception.

但更有趣的是这与时间感知有何关系。

What they found was regardless of what caused the dopamine release, the frequency of dopamine release predicted how the subjects parsed the time bins of the game they were watching.

他们发现，无论是什么原因导致多巴胺释放，多巴胺释放的频率都可以预测受试者如何解析他们正在观看的游戏的时间段。

Andrew Huberman:

安德鲁·休伯曼：

What do I mean by that?

我这么说是什么意思？

Well, when you watch a basketball game or you watch anything, children playing or talking to your spouse, or whatever, you're batching time?

好吧，当你看篮球比赛或看任何东西，孩子们玩耍或与你的配偶交谈，或其他什么时，你在批处理时间吗？

How are you batching time?

你的批处理时间怎么样？

Well, you could batch a meal by the appetizer, the main course, and the dessert, but it turns out that's not what you're doing.

好吧，你可以按开胃菜、主菜和甜点来批一顿饭，但事实证明这不是你正在做的。

You're batching time according to the frequency of dopamine pulses, the frequency of dopamine release.

您根据多巴胺脉冲的频率、多巴胺释放的频率来分配时间。

And that's what they saw in this study.

这就是他们在这项研究中看到的。

If they evaluated people's perceptions of the passage of time, what they found is that that matched not whether or not it was a particular time point in the game, not whether or not their team was going down court or running back up court to play defense, but the dopamine release served as markers which would predict the frame rate of their perception of the experience.

如果他们评估人们对时间流逝的感知，他们发现这与是否是比赛中的特定时间点，与他们的球队是否下场或跑回场上防守无关，但多巴胺的释放充当了标记，可以预测他们对体验的感知的帧速率。

Andrew Huberman:

安德鲁·休伯曼：

And if that sounds complicated, what I mean is how often and when you release dopamine is actually setting the frame rate on the entire perception of everything, not just for positive events or negative events.

如果这听起来很复杂，我的意思是，释放多巴胺的频率和时间实际上是在设定对一切事物的整个感知的帧速率，而不仅仅是针对积极事件或消极事件。

So what this means is as you were going through life, dopamine and the release of dopamine is saying that's over and now you're in a new phase of your life, even if it's very short.

所以这意味着当你正在经历生命时，多巴胺和多巴胺的释放表明一切已经结束，现在你正处于生命的新阶段，即使它很短。

So if I get up in the morning like, "Oh, I really need a cup of coffee" — as you probably all know, I wait 90 minutes to 120 minutes before I drink my coffee, but then I get my coffee, and surely there's a dopamine hit there, I promise you — I actually am starting to carve up my day according to dopamine hits.

因此，如果我早上起床时会说，“哦，我真的需要一杯咖啡”——你们可能都知道，我会等 90 分钟到 120 分钟才喝咖啡，然后我喝咖啡，我向你保证，那里肯定会产生多巴胺——我实际上开始根据多巴胺的影响来划分我的一天。

Consciously or subconsciously, I'm actually carving up my experience according to when I'm getting dopamine throughout my day.

有意识或无意识地，我实际上是根据一天中获得多巴胺的时间来划分我的体验。

Andrew Huberman:

安德鲁·休伯曼：

This governance over our perception of time that dopamine has points to a very clear, very actionable, and very powerful tool.

多巴胺对我们时间感知的控制指向了一个非常清晰、非常可操作且非常强大的工具。

And that is a tool that many people have talked about before, which are habits.

这就是之前很多人讲过的一个工具，就是习惯。

People have discussed habits in a variety of contexts, but in the context of dopamine reward and time perception, what this means is that placing specific habitual routines at particular intervals throughout your day is a very, not just convenient ,but a very good way to incorporate the dopamine system so that you divide your day into a series of what I would call functional units.

人们已经在各种背景下讨论了习惯，但在多巴胺奖励和时间感知的背景下，这意味着在一天中的特定时间间隔安排特定的习惯程序不仅是一种非常方便的方式，而且是一种很好的方式来整合多巴胺系统，这样你就可以将一天划分为一系列我称之为功能单元的方式。

Andrew Huberman:

安德鲁·休伯曼：

What would this look like?

这会是什么样子？

It would mean waking up and having one specific habit that you always engage in that causes a release of dopamine.

这意味着醒来后养成一种你经常养成的特定习惯，这种习惯会导致多巴胺的释放。

You could say, "Well, great, that'll make me feel good," and I would agree, dopamine release generally makes us feel motivated, but it would have an additional effect of marking that time of day as the beginning of a particular time bin.

你可以说，“嗯，太好了，这会让我感觉良好”，我同意，多巴胺的释放通常会让我们感到有动力，但它还会产生将一天中的那个时间标记为特定时间段的开始的额外效果。

Then inserting another habit, perhaps the beginning of your breakfast or something, but recognizing that that's a habit and being fairly habitual.

然后插入另一个习惯，也许是早餐的开始或其他什么，但要认识到这是一个习惯并且相当习惯。

You don't have to be obsessively precise about the timing, but that regular sequencing of things is going to lead not just to dopamine release as it relates to reward and motivation and feeling good, but it actually becomes the way in which we carve up our entire experience of our day.

你不必对时间过于精确，但有规律的事情排序不仅会导致多巴胺释放，因为它与奖励、动机和感觉良好有关，而且它实际上成为我们划分一天的整个经历的方式。

Andrew Huberman:

安德鲁·休伯曼：

And this is almost a circular argument.

这几乎是一个循环论证。

You could say, "Well, of course.

你可以说：“嗯，当然。

I do one thing, then I do the next, then I do the next.

我做一件事，然后做下一件事，然后再做下一件事。

And that's how I perceive my day.

这就是我对这一天的看法。

That's my day, it's my list, it's my to-do list, etc." But what I'm saying is that on the basis of this study, I should mention the first author, his last name is Antony, it was Antony et al that was published in 2020.

这就是我的一天，这是我的清单，这是我的待办事项清单，等等。”但我要说的是，在这项研究的基础上，我应该提到第一作者，他姓安东尼，是2020年发表的Antony et al。

The study on basketball viewing, what it points to is that by engaging in specific habits that we know we can perform well, we are actually setting the frame rate on our day.

关于篮球观看的研究表明，通过养成我们知道可以表现良好的特定习惯，我们实际上是在设置当天的帧速率。

Andrew Huberman:

安德鲁·休伯曼：

And so I think there will soon come a time where human beings are not just thinking of "Okay, my morning routine and my afternoon routine." I think that can be useful and in fact I mentioned a structure of that sort earlier in the episode.

所以我认为很快就会到来这样一个时代，人类不再只是想着“好吧，我早上的例行公事和我下午的例行公事”。我认为这可能很有用，事实上我在本集早些时候提到过这种结构。

But rather thinking about what's actually going on at the level of our biology, which is that dopamine is marking time.

相反，我们应该思考一下在我们的生物学层面上到底发生了什么，那就是多巴胺在原地踏步。

Habits are a very clear way in which we can invoke dopamine release and therefore provide time markers.

习惯是一种非常清晰的方式，我们可以通过它调用多巴胺的释放，从而提供时间标记。

And what this means is that, for instance, during your morning, you might insert habit one and habit two at, say, I don't know, 8:00 a.m.

这意味着，例如，在早上，您可能会在上午 8:00 插入习惯一和习惯二，比如说，我不知道。

and 10:00 a.m.

和上午 10:00

And in doing that, that marks an epoch, a little batch of time in your morning routine that's distinct from the second half of your morning.

这样做就标志着一个新纪元，即你早上例行公事中的一小部分时间，它与你早上的后半部分不同。

In other words, habits serve as flankers or markers for the passage of your day.

换句话说，习惯可以作为你一天的流逝的侧翼或标记。

Andrew Huberman:

安德鲁·休伯曼：

Now if that seems kind of hyper neurotic, or why would I want to structure my life like that, I would say that many people would do well to structure their life like that and to utilize habits not just for sake of what you do during the habit, but because of the fact that the habits serve as a marker because of the way they can evoke dopamine release.

现在，如果这看起来有点神经质，或者为什么我要这样安排我的生活，我会说，很多人会很好地安排他们的生活，并利用习惯，不仅仅是为了你在习惯期间所做的事情，而是因为这些习惯可以作为一个标记，因为它们可以引起多巴胺释放。

And in doing that, you are able to segment your day into a bunch of smaller, if you want them to be smaller, or larger functional units.

这样做时，您可以将一天划分为一系列较小的功能单元（如果您希望它们更小）或更大的功能单元。

Andrew Huberman:

安德鲁·休伯曼：

If anyone wants to experiment with this, the Huberman Lab podcast puts out a newsletter, it's called the Neural Network Newsletter.

如果有人想尝试这个，胡伯曼实验室播客会发布一份时事通讯，称为神经网络时事通讯。

You can sign up for it at hubermanlab.com.

您可以在 hubermanlab.com 上注册。

We put it out each month.

我们每个月都会发布。

You can see the previous newsletters.

您可以查看之前的新闻通讯。

There's zero cost.

成本为零。

We have our privacy statement there.

我们在那里有我们的隐私声明。

We don't share your email or anything.

我们不会分享您的电子邮件或任何东西。

And there you'll find, "12 Steps to Improving Sleep" was the first one.

您会发现“改善睡眠的 12 个步骤”是第一个。

The second newsletter was all about neuroplasticity and using scientific literature to improve learning and teaching.

第二份时事通讯的主题是神经可塑性和利用科学文献来改善学习和教学。

And in the next newsletter, I intend to include an example protocol of how one could use habits, and the relationship between habits and dopamine, dopamine and time perception, to structure your day according to performance of particular types of tasks.

在下一篇通讯中，我打算提供一个示例协议，说明人们如何利用习惯，以及习惯与多巴胺、多巴胺和时间感知之间的关系，根据特定类型任务的表现来安排你的一天。

Andrew Huberman:

安德鲁·休伯曼：

Today we covered a lot about time perception.

今天我们讨论了很多关于时间感知的内容。

We certainly didn't cover everything about time perception, but we covered things like entrainment, the role of dopamine, habits and various routines that can adjust your sense of time for sake of particular goals.

我们当然没有涵盖有关时间感知的所有内容，但我们涵盖了诸如夹带、多巴胺的作用、习惯和各种可以为了特定目标而调整你的时间感的日常活动等内容。

If you're interested in learning more about time perception, I'd like to point you to a really excellent book called "Your Brain is a Time Machine: The Neuroscience and Physics of Time." The book was written by professor Dr. Dean Buonomano, who's a professor at UCLA and a world expert in the neuroscience and physics of time.

如果您有兴趣了解有关时间感知的更多信息，我想向您推荐一本非常优秀的书，名为“您的大脑是一台时间机器：时间的神经科学和物理学”。这本书的作者是加州大学洛杉矶分校教授 Dean Buonomano 博士，他是神经科学和时间物理学领域的世界专家。

I do hope to get Dean on the podcast in the not-too-distant future.

我确实希望在不久的将来让迪恩加入播客。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from and/or enjoying this podcast, please subscribe to our podcast channel on YouTube.

如果您正在学习和/或喜欢此播客，请订阅我们在 YouTube 上的播客频道。

It's simply Huberman Lab on YouTube.

这就是 YouTube 上的 Huberman Lab。

And there you can also leave us suggestions for future guests and topics and questions about the podcast episodes in the comment section on YouTube.

您还可以在 YouTube 的评论部分向我们留下对未来嘉宾的建议以及有关播客剧集的主题和问题。

Andrew Huberman:

安德鲁·休伯曼：

In addition, please subscribe to our podcasts on Apple and/or Spotify.

此外，请订阅我们在 Apple 和/或 Spotify 上的播客。

And on Apple, you have the opportunity to leave us up to a five-star review.

在苹果上，您有机会给我们五星级的评价。

You can also follow us on Instagram.

您还可以在 Instagram 上关注我们。

On Instagram, I do short neuroscience tutorials, and tools and protocols; I cover recent papers, many of which are not included on the podcast.

在 Instagram 上，我制作简短的神经科学教程、工具和方案；我报道了最近的论文，其中许多未包含在播客中。

Andrew Huberman:

安德鲁·休伯曼：

Thank you for your time and attention today.

感谢您今天的时间和关注。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。