Tools to Enhance Working Memory & Attention
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today, we are discussing working memory.
今天我们讨论的是工作记忆。
Working memory is a special category of memory in which we are able to hold small amounts of information in our mind for short periods of time.
工作记忆是一种特殊的记忆类型，我们能够在短时间内在脑海中保存少量信息。
Working memory is also very closely related to attention.
工作记忆也与注意力密切相关。
So for any of you that are interested in how to develop better focus and attention, understanding what working memory is, and some of the things that you can do to improve your working memory can be very beneficial.
因此，对于任何对如何提高注意力和注意力感兴趣的人来说，了解什么是工作记忆以及可以采取的一些措施来改善工作记忆可能会非常有益。
Today, I'm going to talk about what working memory is, including some of the underlying biology.
今天，我要谈谈什么是工作记忆，包括一些基础生物学知识。
Although I promise, irrespective of whether or not you know any biology or you are an expert in biology, I'll make the conversation accessible to you.
尽管我保证，无论您是否了解任何生物学或者您是否是生物学专家，我都会让您能够轻松进行对话。
In addition, I will talk about tools to improve working memory, and I'll also compare working memory to other forms of memory, like long-term memory and short-term memory.
此外，我还将讨论改善工作记忆的工具，并将工作记忆与其他形式的记忆进行比较，例如长期记忆和短期记忆。
And through that understanding, I'm confident that you'll be able to develop better focus, as well as be able to commit certain forms of information to your short and long-term memory stores.
通过这种理解，我相信您将能够更好地集中注意力，并且能够将某些形式的信息存储到您的短期和长期记忆库中。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
This episode is brought to you by Boar's Head.
本集由野猪头为您带来。
There's turkey, and then there's the fryer's deep-fried turkey breast.
有火鸡，还有油炸火鸡胸肉。
New from Boar's Head.
野猪头的新货。
Deliciously golden-fried on the outside, perfectly seasoned all the way through, bursting with savory flavor, juicy.
外皮炸得金黄，里面的调味料恰到好处，味道鲜美，多汁。
Okay, I need to stop.
好吧，我需要停下来。
My mouth is watering.
我流口水了。
This isn't just any turkey.
这不仅仅是一只火鸡。
It's a taste that'll take you back, a taste born from a backyard tradition.
这是一种让你回味无穷的味道，一种源自后院传统的味道。
I'm talking fold-out chairs on the lawn, neighbors catching a whiff and popping their heads over the fence, kids being told to stand back, that feeling of the first slice being carved.
我说的是草坪上的折叠椅，邻居们闻到一股气味，把头伸出栅栏，孩子们被告知往后站，那种第一片被切下来的感觉。
And now you don't need a backyard fryer.
现在您不需要后院油炸锅了。
You can get that same golden, juicy, seasoned-to-perfection taste at the deli with the fryer's deep-fried turkey breast.
您可以在熟食店用油炸锅油炸火鸡胸肉，获得同样金黄、多汁、调味完美的味道。
Discover the craftsmanship behind every bite at your local Boar's Head deli.
在当地的 Boar's Head 熟食店探索每一口食物背后的工艺。
Boar's Head, committed to craft since 1905.
Boar's Head，自 1905 年起致力于工艺。
Okay.
好的。
Let's talk about working memory, and let's start off this discussion by comparing working memory to other forms of memory that most people are more familiar with.
我们来谈谈工作记忆，并通过将工作记忆与大多数人更熟悉的其他形式的记忆进行比较来开始讨论。
Or at least when most people hear the word memory, they typically are thinking about long-term memory, like one's ability to remember the capitals of states or countries, the different continents, directions from one location to another, even one's name.
或者至少当大多数人听到“记忆”这个词时，他们通常会想到长期记忆，比如一个人记住州或国家的首都、不同大陆、从一个地方到另一个地方的方向，甚至一个人的名字的能力。
All of those things are examples of long-term memory.
所有这些都是长期记忆的例子。
Now, I want to emphasize that long-term memory really has two components.
现在，我想强调，长期记忆确实有两个组成部分。
There are what we call declarative long-term memories, so these are the things that we can declare, things like facts about ourselves or the world or others, and then there are procedural long-term memories.
有些是我们所说的陈述性长期记忆，所以这些是我们可以宣布的东西，比如关于我们自己、世界或他人的事实，然后还有程序性长期记忆。
Procedural long-term memories, as the name suggests, are aspects of our memory that allow us to perform certain procedures.
顾名思义，程序性长期记忆是我们记忆中允许我们执行某些程序的方面。
They are literally action steps that we take to, for instance, ride a bicycle or drive a car, which, by the way, we might not be conscious of ourselves doing after we learn.
它们实际上是我们采取的行动步骤，例如，骑自行车或开车，顺便说一句，我们在学习后可能没有意识到自己在做什么。
That is, after we pass information into our procedural long-term memory.
也就是说，在我们将信息传递到我们的程序性长期记忆中之后。
But even once those things become reflexive, they are stored in our long-term memory.
但即使这些事情成为条件反射，它们也会存储在我们的长期记忆中。
Now, a discussion of long-term memory is not the focus today, but me being a neuroscientist, and I like to think you all generally being interested in the underlying biology, I'll just mention that there's a key structure within the brain that is part of a larger neural network that is a collection of structures, which is absolutely essential for the formation and storage of long-term memories, and that's the hippocampus, which in Latin means seahorse, and it does look a little bit like a seahorse.
现在，关于长期记忆的讨论不是今天的重点，但我作为一名神经科学家，我想你们都对基础生物学感兴趣，我只想提一下，大脑中有一个关键结构，它是一个更大的神经网络的一部分，是一个结构的集合，这对于长期记忆的形成和存储绝对重要，这就是海马体，在拉丁语中意味着海马，它看起来确实有点像海马。
But you actually have one on each side of your brain, so we say hippocampi, plural.
但实际上你大脑的每一侧都有一个，所以我们说海马体，复数。
And so what we know is that if people have damage to their hippocampus of any kind, that people have trouble accessing or forming long-term memories, sometimes both.
因此我们知道，如果人们的海马体受到任何形式的损伤，人们就会难以获取或形成长期记忆，有时两者兼而有之。
And there's a lot more that we could say about long-term memory.
关于长期记忆，我们还有很多可以说的。
Indeed, I did an entire episode of the Huberman Lab podcast about the formation and storage of long-term memories, including some tools to improve long-term memory.
事实上，我做了一整集关于长期记忆的形成和存储的胡伯曼实验室播客，包括一些改善长期记忆的工具。
We'll touch on a few of those tools later today, but you can access that episode if you go to hubermanlab.com and just put memory into the search function, and you'll find it there.
今天晚些时候我们将介绍其中的一些工具，但是如果您访问 hubermanlab.com 并将内存放入搜索功能中，您就可以访问该片段，然后您就会在那里找到它。
In the meantime, if we want to understand working memory, we not only have to understand how it's different from long-term memory but also how it's different from short-term memories.
同时，如果我们想了解工作记忆，我们不仅要了解它与长期记忆有何不同，还要了解它与短期记忆有何不同。
Short-term memory is a capacity that we all have that, as the name suggests, represents a short-term memory bank for information that may or may not get passed into long-term memory.
短期记忆是我们所有人都拥有的一种能力，顾名思义，它代表了可能会或可能不会传递到长期记忆中的信息的短期记忆库。
So for instance, if you've learned anything, and of course you have, if you can understand what I'm saying, you've learned English language.
举例来说，如果你学到了任何东西，当然，如果你能理解我在说什么，那么你就学会了英语。
If you can write, you've learned how to write, et cetera.
如果你会写作，你就已经学会了如何写作等等。
Well, in order to learn those things and to commit them to long-term memory, the information required to do those things and to have that knowledge needed to be held in short-term memory.
嗯，为了学习这些事情并将它们存入长期记忆，做这些事情和获得这些知识所需的信息需要保存在短期记忆中。
And short-term memories are the sorts of memories that we maintain for somewhere between a few minutes and potentially a few hours, maybe a little bit longer.
短期记忆是指我们能维持几分钟到几个小时，甚至更长一点的记忆。
But only a certain percentage of that is passed into our long-term memory.
但只有一定比例的信息会被传递到我们的长期记忆中。
So for instance, if you listen to this podcast or you go to a course lecture, whether or not that lecture is about cognitive material or whether or not it's about learning a new physical skill, regardless of what you learn, you're only going to learn a certain amount of that information.
举例来说，如果你听这个播客或参加课程讲座，无论该讲座是关于认知材料还是关于学习新的身体技能，无论你学到什么，你只会学到一定量的信息。
But were we to examine how much of the information you just heard or that you're hearing now, you remember immediately after this podcast episode as compared to, say, a week later, we know based on Gosh, probably millions of scientific papers and studies that you are going to have more information in your short-term memory stores shortly after being exposed to new information than you will later.
但是，如果我们检查你刚刚听到的或你现在听到的信息有多少，你会在播客节目结束后立即记住，与一周后相比，我们根据天哪，我们知道，可能有数以百万计的科学论文和研究表明，在接触新信息后不久，你的短期记忆存储中将拥有比以后更多的信息。
In other words, only a small percentage of what we perceive, what we see, what we hear, et cetera, gets passed into short-term memory, and then only a fraction of that gets passed into long-term memory.
换句话说，我们感知到的、看到的、听到的等等只有一小部分会被传递到短期记忆中，然后只有一小部分会被传递到长期记忆中。
Now, the neural circuits for short-term memory and the passage of short-term memories into long-term memory involve a lot of different brain structures.
现在，短期记忆的神经回路以及短期记忆进入长期记忆的通道涉及许多不同的大脑结构。
But here again, we can implicate the hippocampus because the actual passage of short-term memories into long-term memories occurs in part within the hippocampus, and then a lot of people don't know this, some of the memories that we think of as long-term memories are actually distributed into the neocortex, which is the outer portion of the brain.
但在这里，我们可以再次提及海马体，因为短期记忆到长期记忆的实际传递部分发生在海马体内，然后很多人不知道这一点，一些我们认为是长期记忆的记忆实际上分布在新皮质中，即大脑的外部部分。
Now, the point here is less to fill your mind with different names of things and nomenclature, but rather to get you thinking about what's involved in creating short and long-term memories.
现在，这里的重点不是让你的大脑充满不同的事物名称和术语，而是让你思考创建短期和长期记忆涉及到什么。
And equally important, that even though the hippocampus is critically involved in the formation of short and long-term memories, that the formation of short and long-term memories is really a network phenomenon.
同样重要的是，尽管海马体在短期和长期记忆的形成中发挥着至关重要的作用，但短期和长期记忆的形成实际上是一种网络现象。
In fact, among the more important themes that comes up again and again on this podcast, anytime that we're talking about neuroscience or actually biology in any case, is that rarely, if ever, is there one location in the brain where something happens.
事实上，在这个播客中一次又一次出现的更重要的主题中，每当我们谈论神经科学或实际上生物学时，无论如何，大脑中很少有一个位置会发生某些事情。
Typically, it's a network phenomenon, meaning it's the collaboration of a bunch of different brain areas, passing information from one location to the next and storing it in a kind of distributed way.
通常，它是一种网络现象，意味着它是一堆不同大脑区域的协作，将信息从一个位置传递到下一个位置并以一种分布式方式存储。
Now, another key thing to understand about working memory and how it is different from short and long-term memory is that the formation of short and long-term memories almost always involves neuroplasticity.
现在，了解工作记忆以及它与短期和长期记忆有何不同的另一个关键点是，短期和长期记忆的形成几乎总是涉及神经可塑性。
Neuroplasticity is the nervous system's ability to change in response to experience.
神经可塑性是神经系统响应经历而改变的能力。
Now, there are different types of neuroplasticity.
现在，神经可塑性有不同类型。
So often when we hear about neuroplasticity in the popular sphere, people don't emphasize that there are different types of neuroplasticity, and it's worth paying a little bit of attention to what those different types are.
很多时候，当我们在流行领域听到神经可塑性时，人们并不会强调神经可塑性有不同类型，值得稍微注意一下这些不同类型是什么。
There is, for instance, what we call long-term potentiation.
例如，我们称之为长时程增强。
Long-term potentiation, or LTP, as the acronym goes, is the strengthening of connections between neurons as a consequence of their repeated firing very closely together in time.
长时程增强（LTP），顾名思义，是指神经元之间的连接由于神经元在时间上非常接近地重复放电而得到加强。
Okay, there's a lot more to it, but if you've ever heard the phrase, "fire together, wire together," sometimes that is misattributed to Donald Hebb, who did talk about neuroplasticity.
好吧，还有很多内容，但如果你曾经听过“一起火，一起接线”这句话，有时这会被误认为是唐纳德·赫布（Donald Hebb）说的，他确实谈到了神经可塑性。
By the way, Donald Hebb was a psychologist up in Canada who talked about neuroplasticity in the context of lots of different forms of learning.
顺便说一句，唐纳德·赫布是加拿大的一位心理学家，他在许多不同形式的学习背景下谈论了神经可塑性。
But that "fire together, wire together" phrase was not actually stated by Donald Hebb.
但“一起火，一起连线”这句话实际上并不是唐纳德·赫布说的。
It was stated by Carla Shatz, my colleague at Stanford, and she was referring to LTP, but other forms of neuroplasticity that occur mainly in development when neurons fire very closely in time and thereby strengthen those connections, which can include LTP.
我在斯坦福大学的同事 Carla Shatz 指出，她指的是 LTP，但其他形式的神经可塑性主要发生在发育过程中，当神经元在时间上非常接近地放电时，从而加强这些连接，其中可以包括 LTP。
Okay?
好的？
So for now, think of LTP as any time that some small group of neurons, could be two neurons, could be 2,000 neurons, are very active closely together in time, and they have access to one another physically, and the consequence is often, not always, but is often LTP.
因此，就目前而言，将 LTP 视为任何时候，某一小组神经元（可能是两个神经元，可能是 2,000 个神经元）在时间上非常紧密地聚集在一起，并且它们可以在物理上相互接触，其结果通常是（并非总是），但通常是 LTP。
That is the strengthening of those connections such that after that barrage of activity subsides, those neurons can speak to each other.
这就是这些连接的加强，这样在一系列活动平息之后，这些神经元就可以互相交谈。
They can communicate through electrical activity and chemical activity much more easily.
它们可以更轻松地通过电活动和化学活动进行交流。
Their communication is more robust.
他们的沟通更加稳健。
It's like removing a wall between a conversation such that the conversation can take place more fluidly.
这就像拆除对话之间的墙，使对话可以更流畅地进行。
Now, there are other forms of neuroplasticity, including LTD, long-term depression, which unfortunately the name often calls to mind ideas about depression as a psychiatric or a psychological symptom, but it has nothing to do with that.
现在，还有其他形式的神经可塑性，包括长期抑郁症，不幸的是，这个名字经常让人想起抑郁症作为一种精神或心理症状的想法，但它与此无关。
Long-term depression is simply the inverse of LTP.
长期抑郁症只是 LTP 的反面。
It's actually the weakening or the removal of connections that we call synapses between neurons.
它实际上是神经元之间的连接的削弱或消除，我们称之为突触。
I want to emphasize that both LTP and LTD are both critically involved in lots of different kinds of learning, and both of them tend to be involved in the formation of both short-term memories and long-term memories.
我想强调的是，LTP 和 LTD 都重要地参与了许多不同类型的学习，并且两者都倾向于参与短期记忆和长期记忆的形成。
And this is very important, in the removal of short-term memories and long-term memories, literally forgetting of certain things.
这对于消除短期记忆和长期记忆（实际上是忘记某些事情）非常重要。
Because as we all know, there are many things that we will never forget, and there are also things that we almost always forget.
因为众所周知，有很多事情我们永远不会忘记，也有很多事情我们几乎总是忘记。
Now, there's a third form of neuroplasticity that's involved in the formation of short and long-term memories that's important for us to discuss just briefly.
现在，还有第三种形式的神经可塑性涉及短期和长期记忆的形成，这对于我们简单讨论很重要。
But I do want to emphasize that there are not just three forms of neuroplasticity.
但我确实想强调，神经可塑性不仅仅有三种形式。
There are many other forms, dozens, if not more.
还有许多其他形式，甚至有数十种。
Things like spike timing-dependent plasticity, paired pulse facilitation, and on and on.
诸如尖峰时间依赖性可塑性、配对脉冲促进等等。
But the third type of neuroplasticity that I'd like to mention now is neurogenesis.
但我现在想提到的第三种神经可塑性是神经发生。
Neurogenesis is the formation of new neurons.
神经发生是新神经元的形成。
Now, neurogenesis is robust in the developing nervous system.
现在，神经发生在神经系统的发育中非常强大。
We know this.
我们知道这一点。
It's robust in the developing nervous system of animals and humans.
它对动物和人类神经系统的发育具有强大的作用。
However, neurogenesis, the literal formation of new neurons in the brain, is a very exciting idea, and it does occur, and it's very exciting in a way that has motivated lots of popular press outlets to talk about or to discuss papers that have discovered neurogenesis in the adult brain.
然而，神经发生，即大脑中新神经元的字面形成，是一个非常令人兴奋的想法，它确实发生了，而且它在某种程度上非常令人兴奋，促使许多流行媒体谈论或讨论在成人大脑中发现神经发生的论文。
Because, let's be honest, what's more exciting than the idea that your brain can add new brain cells later in life?
因为，说实话，还有什么比你的大脑可以在以后的生活中添加新的脑细胞的想法更令人兴奋的呢？
And indeed, that has been shown even in people well into their 80s and 90s.
事实上，即使是 80 多岁和 90 多岁的人也表现出了这一点。
However, it's very important to know that the total amount of neurogenesis that occurs in the adult human brain is infinitesimally small as a mechanism for neuroplasticity and learning as compared to the other forms of neuroplasticity that we discussed, such as long-term potentiation and long-term depression.
然而，重要的是要知道，与我们讨论的其他形式的神经可塑性（例如长时程增强和长期抑制）相比，作为神经可塑性和学习机制，成人大脑中发生的神经发生总量是无限小的。
So I don't want to throw cold water on the topic of neurogenesis.
所以我不想给神经发生这个话题泼冷水。
It's an incredibly interesting and important topic, but all too often they tend to eclipse the much more common mechanism for the formation of short and long-term memories, which are those other forms we just talked about, LTP, LTD, et cetera.
这是一个非常有趣和重要的话题，但它们往往会掩盖形成短期和长期记忆的更常见的机制，即我们刚才谈到的其他形式，LTP、LTD 等等。
So The point here is that, yes, indeed, there are new neurons that can be added in the adult brain, maybe even in the adult human brain.
所以这里的要点是，是的，确实可以在成人大脑中添加新的神经元，甚至可能在成人大脑中添加。
And there is some evidence that some of those new neurons are added to the hippocampus.
有证据表明，其中一些新神经元被添加到海马体中。
In fact, a particular region of the hippocampus called the dentate gyrus of the hippocampus.
事实上，海马体的一个特定区域称为海马体齿状回。
And there's been a lot of controversy about how much neurogenesis occurs or doesn't occur, and whether or not it occurs after puberty or not.
关于有多少神经发生发生或不发生，以及它是否发生在青春期后，存在很多争议。
There's a whole field of people battling over this now for several decades.
几十年来，整个领域的人们都在争论这个问题。
But one thing is very clear.
但有一件事是非常清楚的。
Neurogenesis, while it's very exciting and intriguing, is not the main mechanism by which the formation of short and long-term memories occurs.
神经发生虽然非常令人兴奋和有趣，但并不是形成短期和长期记忆的主要机制。
When you learn new information as you are right now, the storage of that information in your short-term memory networks, which is then passed on to your long-term memory networks, and that can be recalled, that allows you to state certain facts about, for instance, the existence of this thing called a hippocampus.
当你现在学习新信息时，这些信息会存储在你的短期记忆网络中，然后传递到你的长期记忆网络，并且可以被回忆起来，这使你能够陈述某些事实，例如，关于海马体的存在。
Hopefully, you will remember that going forward.
希望您以后能记住这一点。
Or your ability to perform any kind of motor movement that you learned now or way back in childhood.
或者你执行现在或童年时期学到的任何类型运动的能力。
Most of that is the consequence of the strengthening of particular connections and the weakening of other types of connections.
其中大部分是特定联系加强和其他类型联系减弱的结果。
Those are the two major forms of neuroplasticity.
这是神经可塑性的两种主要形式。
Okay, so I don't want you to get the impression that there's something wrong with my memory and that I forgot that this episode is not about short or long-term memory, but it's about working memory.
好吧，我不想让你觉得我的记忆有问题，而且我忘记了这一集不是关于短期或长期记忆的，而是关于工作记忆的。
And indeed, I have not forgotten.
事实上，我没有忘记。
So now is where I tell you why I've been talking about short and long-term memory and the mechanisms of those.
现在我将告诉你们为什么我一直在谈论短期记忆和长期记忆及其机制。
Because I want them to provide a stark contrast for what we call working memory.
因为我希望它们与我们所说的工作记忆形成鲜明对比。
Working memory, as far as we know, does not involve neuroplasticity, or at least if it does, it's not a particularly robust aspect of working memory.
据我们所知，工作记忆不涉及神经可塑性，或者至少即使涉及，它也不是工作记忆的一个特别强大的方面。
Rather, working memory is the reflection of a particular neural circuit running an algorithm over and over and over for different types of information, but the information isn't stored, it is actually intentionally discarded.
相反，工作记忆是特定神经回路针对不同类型的信息一遍又一遍地运行算法的反映，但信息并没有被存储，实际上是被有意丢弃的。
Now, what sorts of daily activities and life activities would require working memory?
那么，什么样的日常活动和生活活动需要工作记忆呢？
The answer to that is basically everything that you need to do, but that you don't want to remember.
答案基本上就是你需要做但你不想记住的所有事情。
Now, what types of things would those be?
那么，这些会是什么类型的东西呢？
Well, let's think about it.
好吧，让我们考虑一下。
Most all of us learned at some point in our life to tie our own shoes.
我们大多数人在一生中的某个时刻都学会了自己系鞋带。
Presumably, you know how to tie your own shoes.
想必您知道如何系鞋带。
If you don't, perhaps you should learn or wear Velcro or slippers.
如果你不这样做，也许你应该学习或穿魔术贴或拖鞋。
I don't know.
我不知道。
But assuming you can tie your own shoes, that's something that you know how to do, and you can do it as a procedural long-term memory.
但假设你可以自己系鞋带，那么你知道如何做，并且可以将其作为程序性长期记忆来完成。
You can do that action.
你可以做这个动作。
You don't have to think about it too much.
你不必考虑太多。
Working memory would come into play when, say, you wake up in the morning, and you know that you need to head out for a jog, but you also need to make a cup of coffee first, and you need to remember where the coffee is, where your shoes are, and perhaps you're making a phone call, or you're having a conversation while you need to tie your shoes, and so on and so forth.
比如说，当你早上醒来，你知道你需要出去慢跑，但你也需要先煮一杯咖啡，你需要记住咖啡在哪里，你的鞋子在哪里，也许你正在打电话，或者在需要系鞋带时正在交谈，等等。
Working memory is basically the taking in of information that's critical for you to sequence your actions over a short period of time and then forget that sequence.
工作记忆基本上是吸收对你在短时间内排列你的行动至关重要的信息，然后忘记该顺序。
For instance, I'm willing to bet that you put your shoes on to go running before you go running.
例如，我敢打赌，你在跑步之前一定会穿上鞋子去跑步。
That's sort of a duh.
这有点废话。
And if you're like me, you drink your water, your coffee, your yerba latte before you go running.
如果你像我一样，你会在跑步前喝水、咖啡、拿铁茶。
The point here is that if you wake up in the morning and you like caffeine before you go for a run, there are a certain series of action steps that you need to carry out to hydrate, make that cup of coffee or tea, drink it, put on your shoes, head out the door.
这里的要点是，如果你早上醒来并且喜欢在跑步前喝咖啡，那么你需要执行一系列的行动步骤来补充水分，泡一杯咖啡或茶，喝掉它，穿上鞋子，出门。
You need to sequence things properly, but you don't want to commit your long-term or even your short-term memory stores to carrying out that sequence.
你需要对事情进行正确的排序，但你不想让你的长期记忆甚至短期记忆存储来执行这个顺序。
You simply want to be able to carry out that sequence and then discard that information about the sequence and focus your attention on, for instance, what trajectory you're going to run through the park or around your neighborhood.
您只是希望能够执行该序列，然后丢弃有关该序列的信息，并将注意力集中在例如您将穿过公园或邻居的轨迹上。
Then you want to discard that information, and you want to lean into the next portion of your day, and so on.
然后你想要丢弃这些信息，并且你想要投入到一天的下一部分，等等。
In fact, working memory is involved in essentially every activity, both cognitive and motor, from the point you wake up in the morning until the time you go to sleep at night, for every single day of your life.
事实上，工作记忆基本上涉及到你生命中每一天的每项活动，包括认知活动和运动活动，从早上醒来到晚上入睡。
And we know this because there are indeed people who have diminished working memory or even lack working memory entirely, although the latter is somewhat rare, it has happened, and as you can imagine, they have a complete failure of ability to sequence activities, and their lives are extremely difficult.
我们之所以知道这一点，是因为确实有人工作记忆减弱，甚至完全缺乏工作记忆，虽然后者有些罕见，但它已经发生了，而且正如你可以想象的那样，他们完全丧失了排序活动的能力，他们的生活极其困难。
They need a ton of assistance from other people, even more assistance than do people who have minimal or no long-term memory.
他们需要其他人的大量帮助，甚至比那些只有很少或没有长期记忆的人更多的帮助。
Okay?
好的？
So this is really highlighting just how important working memory is.
所以这确实凸显了工作记忆的重要性。
Working memory is basically the way that you navigate any immediate environment.
工作记忆基本上是您在任何直接环境中导航的方式。
And as I mentioned earlier, it's very closely tied to attention, because in order to know what to do now and then what to do subsequently and then subsequent to that, you need to be able to hold your attention to the things you need to do.
正如我之前提到的，它与注意力密切相关，因为为了知道现在要做什么，然后要做什么，然后再做什么，你需要能够将注意力集中在你需要做的事情上。
So working memory and attention collaborate literally at a neural circuit level and at a neurochemical level in order to allow you to move through your day in an adaptive, functional way.
因此，工作记忆和注意力实际上在神经回路层面和神经化学层面上相互协作，以便让您以适应性、功能性的方式度过一天。
And people who have challenges with attention or focus or working memory, and sometimes it can be hard to dissociate which one they're having challenges with, really have a hard time moving through life as compared to people whose attention and working memory is more robust.
那些在注意力、集中力或工作记忆方面遇到挑战的人，有时很难区分他们面临的挑战是哪一个，与注意力和工作记忆更强大的人相比，他们在生活中确实遇到了困难。
Now, the good news is today we're going to talk about working memory, some of the neural circuits involved, and some of the neurochemicals involved that can augment or improve working memory, and we're also going to talk about what one can do to directly increase the amount of neurotransmission of those particular chemicals within the circuits that control working memory.
现在，好消息是今天我们将讨论工作记忆，一些涉及的神经回路，以及一些可以增强或改善工作记忆的神经化学物质，我们还将讨论如何直接增加控制工作记忆的回路中那些特定化学物质的神经传递量。
In other words, to improve your working memory.
换句话说，提高你的工作记忆。
Now, I can talk about working memory and the mechanisms, et cetera, all day long.
现在，我可以整天谈论工作记忆和机制等等。
But as is often the case, sometimes it's better to not just learn about concepts, but actually to experience them in real time.
但正如通常的情况一样，有时最好不仅要了解概念，还要实际地实时体验它们。
So what we're going to do now is I'm actually going to give you a working memory test.
所以我们现在要做的是给你做一个工作记忆测试。
This is the sort of working memory test that you would take if you were to go into a psychology laboratory or a neuroscience laboratory, and they were studying working memory in humans.
如果你要进入心理学实验室或神经科学实验室，你会进行这种工作记忆测试，他们正在研究人类的工作记忆。
Now, there's another advantage to us doing this in real time, right here as you're listening Or as you're listening and watching.
现在，我们实时执行此操作还有另一个优势，就在您正在收听或正在收听和观看时。
And that's because you're going to get data.
那是因为你将获取数据。
You're going to get information about what your baseline working memory capacity is, and you're going to want to keep those data in your short-term memory stores, maybe even your long-term memory stores, but certainly your short-term memory stores because shortly later in this episode, I'm going to talk about different ways to improve your working memory depending on where your baseline working memory starts, which, by the way, turns out to be a pretty good proxy for the levels of a neuromodulator called dopamine within the neural circuits that control working memory.
你将获得有关你的基线工作记忆容量的信息，并且你将希望将这些数据保留在你的短期记忆存储中，甚至可能是你的长期记忆存储中，但肯定是你的短期记忆存储中，因为在本集稍后不久，我将讨论根据你的基线工作记忆开始的位置来改善你的工作记忆的不同方法，顺便说一句，这可以很好地代表控制工作记忆的神经回路中称为多巴胺的神经调节剂的水平。
So right now, let's take a working memory task.
现在，让我们来做一个工作记忆任务。
We're going to do this purely through audio form because I realize some people are watching and listening to this on YouTube, and others are just listening to this episode.
我们将纯粹通过音频形式来做到这一点，因为我意识到有些人正在 YouTube 上观看和收听这一集，而其他人只是听这一集。
So there are not going to be any visual cues or slides that I present, and that's perhaps what distinguishes what we're about to do most from what would happen in a laboratory.
因此，我不会展示任何视觉提示或幻灯片，这也许就是我们要做的事情与实验室中发生的事情的最大区别。
Typically, in a laboratory, there would be some visual presentation of what I'm about to say.
通常，在实验室中，我将要说的内容会有一些视觉呈现。
But here, because of the format that most of you are consuming this information by, we're going to do this purely by audio.
但在这里，由于大多数人使用此信息的格式，我们将纯粹通过音频来完成此操作。
So the first test of your working memory is very simple.
所以对你工作记忆的第一个测试非常简单。
I'm going to read off a series of letters, and your task is to remember as many of those letters as you can.
我将读出一系列信件，你的任务是尽可能多地记住这些信件。
The first string of letters is J, K, Z, P, I.
第一串字母是 J、K、Z、P、I。
Okay, just to make this really easy, I'm going to say it twice.
好吧，为了让这件事变得简单，我要说两遍。
Although typically, in a working memory task, it would just be said once, but I'm going to make this extra easy.
虽然通常情况下，在工作记忆任务中，只会说一次，但我会让这变得更加简单。
J, K, Z, P, I.
J、K、Z、P、I。
Okay?
好吧？
Now, you in your own head can try and recite back those letters if you like.
现在，如果您愿意，您可以在自己的头脑中尝试背诵这些字母。
Okay.
好的。
Second string of letters.
第二串字母。
R, O, M, K, L, E.
R、O、M、K、L、E。
I'm going to make this extra simple and do it again.
我将把这件事变得更加简单，然后再做一次。
Not typical for a working memory task, but there are some working memory tasks where that happens.
这对于工作记忆任务来说并不典型，但也有一些工作记忆任务会发生这种情况。
R, O, M, K, L, E.
R、O、M、K、L、E。
Okay?
好吧？
Now a third string of letters.
现在是第三串字母。
This one's going to be a little bit longer.
这个会有点长。
So cue up that working memory and attention.
因此，请提高工作记忆和注意力。
W, A, C, Q, V, D, N.
W、A、C、Q、V、D、N。
I'll repeat that again.
我会再重复一遍。
W, A, C, Q, V, D, N.
W、A、C、Q、V、D、N。
How many of the letters I just read can you remember?
我刚刚读过的信你还记得多少封？
Okay, so depending on how many letters you can remember, perhaps you have a low, moderate, or high degree of working memory.
好吧，根据你能记住多少个字母，你的工作记忆程度可能是低、中或高。
Keep in mind that some of you are perhaps doing other things.
请记住，你们中的一些人可能正在做其他事情。
You're attending to driving or other tasks within your home or your office, and so perhaps you weren't able to pay full attention.
您正在家中或办公室内驾驶或执行其他任务，因此您可能无法集中注意力。
So there'll be some variation there.
所以那里会有一些变化。
But nonetheless, after reading each of those strings of letters, you were asked to recall those letters in your mind.
但尽管如此，在读完每一串字母后，你被要求在脑海中回忆起这些字母。
And if you wrote them down and you're rereading them, yes, that's cheating.
如果你把它们写下来然后再读，是的，那就是作弊。
But how about this?
但这个又如何呢？
What if I were to ask you now about the simplest first string of letters, the one that consisted of only five letters?
如果我现在问你最简单的第一串字母（仅包含五个字母）怎么办？
How many of you can remember any of those five letters now?
现在你们中有多少人还记得这五个字母中的任何一个？
Okay, I can't hear you if you're shouting them out.
好吧，如果你大声喊出来，我听不到你的声音。
I can't see you if you're raising your hand.
如果你举手我就看不到你。
But chances are most of you have forgotten the first series of letters, even though it was quite short and you could remember it early on.
但很可能你们中的大多数人都忘记了第一组字母，尽管它很短并且您很早就可以记住它。
That ability to remember that string of letters when you first heard them, and indeed, I read them twice.
当你第一次听到那串字母时就能记住它们，事实上，我读了两遍。
So I'd be very surprised if any of you couldn't remember that string of letters after hearing them twice.
因此，如果你们中的任何人在听过两次之后都记不住那串字母，我会感到非常惊讶。
But I also read you some other letters in the interim, okay?
但在此期间我也给你读了一些其他的信，好吗？
So that now, just a couple of minutes later, I'm asking you to remember that first string of five letters.
所以现在，几分钟后，我要求你记住第一串五个字母。
And assuming that you didn't write it down and you're not cheating, chances are you remember anywhere from two to zero of those letters in that first word, which is a perfect example of your working memory.
假设你没有写下来并且你没有作弊，那么你很可能会记住第一个单词中的两个到零个字母，这是你工作记忆的完美例子。
Nothing got committed to short-term, much less long-term memory.
没有什么是短期记忆的，更不用说长期记忆了。
Rather, your working memory was able to work with that information, hold it in mind for just as long as you thought you needed to know that information, but then, thank goodness, that information was discarded.
相反，你的工作记忆能够处理这些信息，只要你认为你需要知道这些信息，就把它牢记在心，但谢天谢地，这些信息被丢弃了。
You didn't know that I was going to ask you for that first string of letters again after reading you the longer string of letters, but I did that deliberately to show you how your working memory works.
你不知道在读完较长的一串字母后，我会再次向你询问第一串字母，但我这样做是故意向你展示你的工作记忆是如何运作的。
So in some sense, the working memory task is a bit unusual in that it's a test of, yes, memory in the very, very short term, but also a test of your ability to forget, to discard information that's not critical.
因此，从某种意义上说，工作记忆任务有点不寻常，因为它是对非常非常短期记忆的测试，也是对你忘记、丢弃不重要信息的能力的测试。
And that gets us back to the original definition of working memory, which is our ability to attend to specific small batches of information, remember it for just as long as we think we need to, and then to discard that information.
这让我们回到了工作记忆的最初定义，即我们处理特定小批量信息的能力，只要我们认为需要就记住它，然后丢弃该信息。
And by the way, if you want to know what those first five letters were, they were J, K, Z, P, I.
顺便说一句，如果你想知道前五个字母是什么，它们是 J、K、Z、P、I。
So now's where we talk a little bit about the neural circuitry and the neural chemistry of working memory.
现在我们来谈谈工作记忆的神经回路和神经化学。
Now, it's important that we do this because in a few minutes, you're also going to learn that people generally fall into two broad bins of having a high or low baseline of a certain neurochemical in the brain that affords them either high or low working memory capacity.
现在，我们这样做很重要，因为几分钟后，您还将了解到，人们通常分为两大类，即大脑中某种神经化学物质的基线高或低，这些神经化学物质为他们提供了高或低的工作记忆能力。
Now, in reality, it's a distribution.
现在，实际上，它是一个分布。
In fact, it's what we call a normal distribution.
事实上，这就是我们所说的正态分布。
So it really isn't two bins, but during today's discussion, and in fact, in a lot of laboratory studies, we can actually bin people into these two groups.
所以这确实不是两个类别，但在今天的讨论中，事实上，在很多实验室研究中，我们实际上可以将人们分为这两组。
The neural circuitry underlying working memory involves a lot of different brain locations.
工作记忆背后的神经回路涉及许多不同的大脑位置。
That is, a lot of different neural networks collaborating to create this thing we call working memory.
也就是说，许多不同的神经网络协作创建我们称之为工作记忆的东西。
However, there are a couple of key hubs, that is, locations within the brain that are especially important for working memory.
然而，有几个关键的枢纽，即大脑内对工作记忆特别重要的位置。
The ones that I'd like to focus on today involve the prefrontal cortex, so this is neural real estate that resides just behind the forehead, and the neurons in the brain stem, so further back in the brain that manufacture dopamine and that send their little wires that we call axons up to the prefrontal cortex to release dopamine.
我今天要重点关注的涉及前额皮质，所以这是位于前额后面的神经区域，以及脑干中的神经元，位于大脑的更深处，它们产生多巴胺，并将我们称之为轴突的小电线发送到前额皮质以释放多巴胺。
Dopamine is a neuromodulator.
多巴胺是一种神经调节剂。
Many people are familiar with dopamine and familiar with it in the context of motivation and drive.
许多人都熟悉多巴胺，并在动机和驱动力的背景下熟悉它。
Sometimes people mistakenly think it's only involved in pleasure, but dopamine is involved in motivation and drive.
有时人们错误地认为多巴胺只与快乐有关，但实际上多巴胺与动机和动力有关。
When dopamine systems go awry, that is, if their levels get too high, that can create manic states, it can create addictive states.
当多巴胺系统出现问题时，也就是说，如果它们的水平过高，就会产生躁狂状态，也会产生上瘾状态。
When dopamine levels are too low, you can get movement challenges, such as in Parkinson's, which is a deficit or a literal destruction of the neurons that manufacture dopamine.
当多巴胺水平过低时，您可能会遇到运动障碍，例如帕金森氏症，这是产生多巴胺的神经元的缺陷或字面上的破坏。
There are a bunch of different areas of the brain that those dopamine neurons in the brain stem project to.
脑干中的多巴胺神经元投射到大脑的许多不同区域。
But for right now, we're going to focus almost entirely on the dopamine projections from the brain stem to the prefrontal cortex, which is called the mesocortical circuitry.
但现在，我们将几乎完全关注从脑干到前额皮质（称为中皮质回路）的多巴胺投射。
I'm not going to get into the origins or the meaning of the mesocortical versus other dopamine projection systems.
我不会深入探讨中皮层与其他多巴胺投射系统的起源或含义。
I did that in a couple of episodes about ADHD and attention and dopamine in particular, and you can find those at hubermanlab.com.
我在几集关于多动症、注意力和多巴胺的剧集中就这样做了，你可以在 hubermanlab.com 上找到这些内容。
Just put dopamine and circuits into the search function and it will take you to those particular timestamps where I describe that.
只需将多巴胺和电路放入搜索功能中，它就会带您到达我描述的那些特定时间戳。
But since we want to keep things fairly top contour at the level of neural circuitry here, just know that there are a bunch of neurons that manufacture dopamine back in the brain stem that send their axons, those little wires, up to the prefrontal cortex, and that the amount of dopamine released per unit time, so in a certain amount of time, strongly dictates the extent to which working memory capacity is going to be high, medium, or low.
但是，由于我们希望在神经回路水平上保持相当高的轮廓，只要知道脑干中有一堆神经元制造多巴胺，这些神经元将它们的轴突（那些小电线）发送到前额皮质，并且每单位时间释放的多巴胺量，因此在一定的时间内，强烈决定了工作记忆能力的高、中或低程度。
Now, I want to be very clear because I'm going to come back to this a little bit later again and again.
现在，我想说得非常清楚，因为稍后我会一次又一次地回到这个话题。
It is the case that when dopamine levels are lower, that is either there are fewer neurons that have the potential to release dopamine in the frontal cortex or for whatever reason, less is being released in the frontal cortex, that working memory performance tends to be lower as compared to conditions where dopamine release or the availability of dopamine is higher.
情况是，当多巴胺水平较低时，即额叶皮层中具有释放多巴胺潜力的神经元较少，或者由于某种原因，额叶皮层中释放的多巴胺较少，与多巴胺释放或多巴胺可用性较高的情况相比，工作记忆性能往往较低。
However, it is not the case that more dopamine is always going to equate to improved working memory.
然而，更多的多巴胺并不总是等同于工作记忆的改善。
This is so important that I'm going to say it again.
这非常重要，所以我要再说一遍。
It is not always the case that increasing the amount of dopamine transmission in the frontal cortex leads to improvements in working memory.
增加额叶皮层多巴胺传输量并不总是会导致工作记忆的改善。
There is a specific criteria that allows us to predict whether or not it will improve or maintain or actually degrade working memory performance.
有一个特定的标准可以让我们预测它是否会改善或维持或实际上降低工作记忆的性能。
So before you head to the end of the podcast to try and figure out ways to increase dopamine to improve working memory, please keep that fact in mind.
因此，在您阅读完播客并尝试找出增加多巴胺以改善工作记忆的方法之前，请记住这一事实。
Don't just commit it to your working memory, commit it to your short and long-term memory, because that's very important if your goal is to improve your working memory.
不要只是将其投入到你的工作记忆中，而是将其投入到你的短期和长期记忆中，因为如果你的目标是提高你的工作记忆，这非常重要。
With that said, I do want to describe just a little bit of research showing the relationship between having a low working memory span, as it's called, the ability to only remember a few letters or numbers or short batches of information, as compared to a high working memory span, meaning longer strings of letters, longer strings of numbers, which of course in the real world translates to being able to carry out shorter versus longer action sequences, as described earlier in the scenario where you're getting up in the morning and you're making coffee and you're heading out for a run, et cetera.
话虽如此，我确实想描述一下一些研究，这些研究显示了低工作记忆跨度（所谓的，只能记住几个字母或数字或短批信息的能力）与高工作记忆跨度（意味着更长的字母串、更长的数字串）之间的关系，这当然在现实世界中意味着能够执行更短与更长的动作序列，正如前面在你早上起床、煮咖啡、准备出门的场景中所描述的那样跑步等。
People do differ in terms of their working memory capacity, and there's a classic study done by Cools and D'Esposito and colleagues, this was published in 2008, where they had a way to label the amount of dopamine that is available for release in the frontal cortex in human subjects.
人们的工作记忆能力确实存在差异，Cools 和 D'Esposito 及其同事在 2008 年发表了一项经典研究，他们有一种方法来标记人类受试者额叶皮质中可释放的多巴胺量。
They did this by the injection of a specific dye.
他们通过注射一种特定的染料来做到这一点。
That dye gets taken up specifically by the neurons in the brain that manufacture dopamine.
这种染料会被大脑中产生多巴胺的神经元吸收。
Then they were able to image the brains of those people while those people were wide awake using something called positron emission tomography.
然后，他们能够使用一种称为正电子发射断层扫描的技术，在这些人完全清醒的情况下对他们的大脑进行成像。
Again, the specific tool isn't necessarily important, but since some of you like to know.
同样，具体的工具并不一定重要，但因为你们中的一些人想知道。
And what they found is that for people that had a high working memory span, that is, could remember long strings of numbers or letters or other information, they tended to be the people that had more dopamine available for release in the frontal cortex, either because they had more of the dopamine neurons themselves or similar number of neurons, but those neurons had more dopamine to release.
他们发现，对于工作记忆广度高的人来说，也就是说，能够记住一长串数字、字母或其他信息，他们往往是额叶皮层中释放更多多巴胺的人，要么是因为他们本身有更多的多巴胺神经元，要么是神经元数量相似，但这些神经元有更多的多巴胺可以释放。
Okay?
好的？
And they also found the converse.
他们也发现了相反的情况。
Individuals that had a low working memory span and ability had less dopamine available for release.
工作记忆广度和能力较低的人可释放的多巴胺较少。
So that establishes a correlation, but it's not causal.
因此，这建立了相关性，但不是因果关系。
A different study, which is also a classic, was carried out by Brzozowski, Brown, Rothwell, and Goldman.
布佐佐夫斯基、布朗、罗斯韦尔和戈德曼进行了另一项经典研究。
And this is a really important study because in this study, they were able to introduce small amounts of dopamine directly into the cortex and evaluate working memory capacity.
这是一项非常重要的研究，因为在这项研究中，他们能够将少量多巴胺直接引入皮层并评估工作记忆容量。
Now, anytime a working memory test is done, the same pattern always emerges.
现在，每当进行工作记忆测试时，总会出现相同的模式。
This is regardless of any dopamine being infused into the brain, which is people, and animals for that matter, are very good at remembering short spans of numbers, letters, or other types of information.
不管大脑中是否注入了多巴胺，人类和动物都非常擅长记住短时间的数字、字母或其他类型的信息。
So if you tell them one thing, like the letter A, and then you ask them, "Do you remember the letter?" Almost everybody remembers that.
因此，如果你告诉他们一件事，比如字母 A，然后你问他们，“你还记得这封信吗？”几乎每个人都记得这一点。
But if you give them a string of 10 letters, they remember fewer of those 10 letters.
但如果你给他们一串 10 个字母，他们记住的这 10 个字母中就会更少。
That's sort of obvious, but it's an important point to emphasize nonetheless.
这是显而易见的，但仍然是需要强调的重要一点。
And so there's a kind of a dropping off curve of performance as one progresses from fewer to greater number of items to be remembered.
因此，当一个人要记住的项目数量从更少到更多时，就会出现一种表现下降的曲线。
In this study, when dopamine was introduced to the frontal cortex, the number of things that individuals could remember simply increased.
在这项研究中，当多巴胺被引入额叶皮层时，个体能够记住的事情的数量就会增加。
It was a very straightforward result.
这是一个非常简单的结果。
More dopamine introduced allowed longer letter, number, and information strings to be remembered, and of course forgotten, because that's what working memory involves, remembering and then discarding of information shortly thereafter.
引入更多的多巴胺可以记住更长的字母、数字和信息字符串，当然也可以忘记，因为这就是工作记忆所涉及的，记住信息，然后很快就丢弃信息。
Now, the findings that I just described complement what I said before, which is the naturally occurring experiment.
现在，我刚才描述的发现补充了我之前所说的，这是自然发生的实验。
Bring people into the lab, measure their working memory span, look at how much dopamine they make.
将人们带入实验室，测量他们的工作记忆广度，看看他们产生了多少多巴胺。
Higher dopamine, better working memory, lower dopamine, lower working memory.
多巴胺越高，工作记忆越好，多巴胺越低，工作记忆越低。
The experiment I just described was one in which dopamine is introduced, showing that dopamine is very likely the rate-limiting or the capacity-limiting, is probably the better way to put it, the capacity-limiting neuromodulator for improving working memory.
我刚才描述的实验是引入多巴胺的实验，表明多巴胺很可能是速率限制或容量限制，可能是更好的说法，是改善工作记忆的容量限制神经调节剂。
That's a fancy nerd speak way of saying more dopamine allows for better working memory.
这是一种奇特的书呆子的说法，即更多的多巴胺可以带来更好的工作记忆。
But a critical feature of this experiment is that they did a number of experiments where they didn't introduce dopamine, but instead they introduced other neuromodulators to the prefrontal cortex, such as norepinephrine or serotonin.
但这个实验的一个关键特征是，他们做了许多实验，没有引入多巴胺，而是将其他神经调节剂引入前额皮质，例如去甲肾上腺素或血清素。
And the interesting finding is that the addition of norepinephrine or serotonin, which of course are other neuromodulators that can change the firing patterns of neurons in the prefrontal cortex, but elsewhere as well.
有趣的发现是，添加去甲肾上腺素或血清素，它们当然是其他神经调节剂，可以改变前额叶皮层神经元的放电模式，但也可以改变其他地方的神经元的放电模式。
It's just that in this case, they were added to the prefrontal cortex, had no effect on working memory.
只是在这种情况下，它们被添加到前额皮质，对工作记忆没有影响。
It neither improved nor degraded working memory when those neuromodulators were introduced.
当引入这些神经调节剂时，它既没有改善也没有降低工作记忆。
In other words, dopamine, and perhaps only dopamine, seems to be the dominant neuromodulator for regulating the degree, that is, whether or not you have small, medium, or large amounts of working memory capacity in the prefrontal cortex.
换句话说，多巴胺，也许只有多巴胺，似乎是调节程度的主要神经调节剂，也就是说，无论你的前额皮质是否有小、中或大量的工作记忆容量。
And of course, there have been a bunch of other experiments that are worth mentioning briefly in this context, such as taking people that have a high working memory capacity and indeed have their brains imaged, and one sees that they have high levels of baseline dopamine, especially the dopamine projecting to the prefrontal cortex.
当然，在这方面还有许多其他实验值得简要提及，例如对具有高工作记忆能力并且确实对大脑进行成像的人进行实验，人们发现他们具有高水平的基线多巴胺，尤其是投射到前额皮质的多巴胺。
And then they're given a drug that depletes dopamine within the prefrontal cortex, and their performance drops.
然后他们服用一种会消耗前额皮质内多巴胺的药物，他们的表现就会下降。
And so what's so nice about the literature around working memory is that while I'm not covering all of that literature exhaustively, it all tends to jive.
因此，关于工作记忆的文献的优点在于，虽然我没有详尽地涵盖所有这些文献，但它们往往都很有趣。
It all points in a direction whereby the levels of dopamine being released in the prefrontal cortex during working memory tasks correlates very strongly with capacity to perform working memory tasks.
这一切都表明，在工作记忆任务期间，前额皮质释放的多巴胺水平与执行工作记忆任务的能力密切相关。
Lower dopamine, lower working memory span, as it's called.
多巴胺水平较低，工作记忆广度较低，这就是所谓的。
Higher dopamine, higher working memory span.
多巴胺越高，工作记忆广度越高。
Okay, so next we're going to do another working memory task, different than the one we did earlier.
好的，接下来我们要做另一项工作记忆任务，与之前的任务不同。
And we're going to do that with a specific purpose in mind, which is for you to be able to determine what your working memory capacity is, and by extension, your baseline levels of dopamine, or at least the levels of dopamine that are likely being released into your prefrontal cortex while you do these working memory tasks.
我们这样做有一个特定的目的，那就是让你能够确定你的工作记忆容量是多少，进而确定你的多巴胺基线水平，或者至少是在你执行这些工作记忆任务时可能释放到你的前额皮质的多巴胺水平。
In other words, we're going to try and figure out whether or not you are of the low, medium, or high working memory capacity.
换句话说，我们将尝试弄清楚您的工作记忆容量是低、中还是高。
And of course, we're doing that in part to try and establish whether or not you likely have low, medium, or high amounts of dopamine available for release in the prefrontal cortex.
当然，我们这样做的部分目的是尝试确定您的前额皮质是否有低、中或高量的多巴胺可供释放。
Now, of course, we're not putting you into a positron emission tomography scanning device.
当然，现在我们不会让您使用正电子发射断层扫描设备。
We aren't able to do that for obvious reasons.
由于显而易见的原因，我们无法做到这一点。
But keep in mind that what we are about to do is very similar, and in some cases, identical to laboratory studies where the researchers were trying to determine what people's levels of dopamine within these particular neural networks we've been discussing, the mesocortical pathway, are likely to be.
但请记住，我们即将要做的事情与实验室研究非常相似，在某些情况下是相同的，研究人员试图确定我们一直在讨论的这些特定神经网络（中皮层通路）中人们的多巴胺水平可能是多少。
In other words, performance on the working memory task that we are about to do is a decent indication of what the dopamine levels that are available for release in your prefrontal cortex perhaps might be.
换句话说，我们即将执行的工作记忆任务的表现可以很好地表明您的前额皮质中可释放的多巴胺水平可能是多少。
Now, I say perhaps might be because I don't want to cause any unnecessary alarm if, for instance, you fall into the low working memory span group.
现在，我说也许可能是因为我不想引起任何不必要的警报，例如，如果您属于低工作记忆范围组。
In fact, if you fall into the low working memory span group, there are actually some terrific tools that you can use to improve dopamine transmission in those pathways and improve your working memory.
事实上，如果您属于低工作记忆广度组，实际上有一些很棒的工具可以用来改善这些途径中的多巴胺传输并改善您的工作记忆。
I also don't want people to get the impression that somehow performance on this working memory task is reflective of some larger dopamine issue in the brain, and certainly it is not.
我也不希望人们有这样的印象：工作记忆任务的表现在某种程度上反映了大脑中一些更大的多巴胺问题，当然事实并非如此。
I repeat, it is not diagnostic of Parkinson's or any kind of neurodegenerative condition.
我再说一遍，它不能诊断帕金森病或任何类型的神经退行性疾病。
Although I will say that deficits in working memory are common in patients with Parkinson's for obvious reasons.
尽管我会说，由于显而易见的原因，工作记忆缺陷在帕金森病患者中很常见。
Those patients have deficits in dopamine neurons, not only production, but the number of dopamine neurons.
这些患者的多巴胺神经元存在缺陷，不仅是产生缺陷，而且多巴胺神经元的数量也存在缺陷。
It's one of the hallmark features of Parkinson's, but also in things like traumatic brain injury, et cetera.
这是帕金森氏症的标志性特征之一，但也存在于创伤性脑损伤等疾病中。
But the working memory task that you're about to take when given to a general population or a group of undergraduates or so-called normals or typical control subjects, which all of you are, okay?
但是，当你将工作记忆任务交给一般人群或一群本科生或所谓的正常人或典型的对照对象时，你们所有人都是，好吗？
So unless you're dealing with a traumatic brain injury or you know you have Parkinson's, we know that the data that you're going to get back right now is very similar to the data that people get back when they do these sorts of studies in a laboratory.
因此，除非您正在处理创伤性脑损伤或者您知道自己患有帕金森氏症，否则我们知道您现在要返回的数据与人们在实验室进行此类研究时返回的数据非常相似。
That is, it's typical for some people to have a short working memory span, some people to have a medium working memory span, and some people to have a high working memory span.
也就是说，通常有些人的工作记忆广度较短，有些人的工作记忆广度中等，而有些人的工作记忆广度较高。
And today, we're actually just going to divide into two bins, short working memory span and high working memory span.
今天，我们实际上只是将其分为两个部分：短工作记忆广度和高工作记忆广度。
And we can have some degree of confidence that correlates with the amount of dopamine available for release in the frontal cortex.
我们可以有一定程度的信心，这与额叶皮质中可释放的多巴胺量相关。
But, and this is a very important point, as we progress along this discussion of working memory, the neural circuits, dopamine, et cetera, I want to make clear something that I said earlier, which is that it is not the case that increasing the amount of dopamine that's available always increases working memory span.
但是，这是非常重要的一点，随着我们对工作记忆、神经回路、多巴胺等的讨论取得进展，我想澄清我之前说过的一些事情，即增加可用的多巴胺量并不总是会增加工作记忆的跨度。
In fact, there's a common circumstance whereby people with a relatively high degree of working memory capacity increase their dopamine levels even further using pharmacology or other methods that we'll discuss, and their performance actually can degrade.
事实上，有一种常见情况，工作记忆容量相对较高的人使用药理学或我们将讨论的其他方法进一步提高多巴胺水平，而他们的表现实际上会下降。
Okay?
好的？
So if any of that is confusing now, we'll make it all very simple going forward, so that if you decide to implement any of the protocols discussed in this episode, that you are aware of what you can expect and whether or not you are in the category of people that should or perhaps should not incorporate those protocols.
因此，如果现在有任何令人困惑的地方，我们将使一切变得非常简单，这样，如果您决定实施本集中讨论的任何协议，您就知道您可以期待什么，以及您是否属于应该或不应该纳入这些协议的人类别。
Okay, let's test your working memory again.
好吧，让我们再次测试一下你的工作记忆。
This time, the working memory task is going to be a little bit different than the one you did previously.
这次，工作记忆任务将与您之前所做的任务略有不同。
This working memory task involves me reading six different sentences to you, and your job is to pay attention to these six sentences because you're going to be asked some information about these sentences in a few moments.
这项工作记忆任务涉及我向你读六个不同的句子，你的工作就是注意这六个句子，因为稍后你会被问到有关这些句子的一些信息。
The first sentence is, real estate costs are going up.
第一句话是，房地产成本上涨。
The second sentence is, the Atlantic Ocean is warm in summer.
第二句话是，大西洋夏季温暖。
The third sentence is, "There's a lot of interest now in electric cars."
第三句话是“现在人们对电动汽车很感兴趣”。
The fourth sentence is, "Some reptiles eat only once a year." The fifth sentence is, "Kids nowadays look at screens more than 60% of their waking life." And the sixth and final sentence is, "Football can mean different sports depending on the country." Okay, so I read you six sentences.
第四句话是“有些爬行动物一年只吃一次”。第五句话是“现在的孩子在醒着的时候有超过60%的时间都在看屏幕。”第六句话也是最后一句话是：“根据国家不同，足球可能意味着不同的运动。”好的，我给你读了六句话。
They were moderately long, I confess.
我承认，它们的长度适中。
Your job for the working memory task is now to recall as many of the final words of each of those sentences as you can.
现在，您的工作记忆任务的任务是尽可能多地回忆起每个句子的最后单词。
I'll give you a few moments to do that.
我会给你一些时间来做这件事。
Now, before I tell you what the final word of each of those sentences actually is, I want to remind everybody that working memory capacity follows a normal distribution.
现在，在我告诉你们每个句子的最后一个单词实际上是什么之前，我想提醒大家，工作记忆容量遵循正态分布。
So some of you will be able to remember the final word of perhaps five or even six of those sentences, although I must say that is exceedingly rare.
因此，你们中的一些人将能够记住其中五个甚至六个句子的最后一个单词，尽管我必须说这是极其罕见的。
Some of you are going to be able to remember three to four of the final words of those sentences, and that's more typical.
你们中的一些人将能够记住这些句子的最后三个单词，这是更典型的。
That actually represents the average, or the mean, as we call it.
这实际上代表了平均值，或者我们所说的平均值。
And then fewer people, although still many of you, will only be able to remember one or two of the final words of those sentences.
然后更少的人（尽管仍然有很多人）只能记住这些句子的最后一个或两个单词。
Okay, so now I'm assuming that most of you have tried to call to memory the final word of as many of those six sentences as you can.
好的，现在我假设你们中的大多数人都已经尝试尽可能多地记住这六个句子中的最后一个单词。
And maybe you've written them down, or you've typed them into your phone, or you have some record of what you recall those six final words of those sentences are.
也许您已经把它们写下来，或者您已经将它们输入到手机中，或者您对您记得的这些句子的最后六个单词有一些记录。
Now I'm going to tell you the actual final word of each of those sentences.
现在我要告诉你每个句子的实际最终词。
The final word of the first sentence was up, because as you may recall, the sentence was, "Real estate costs are going up." The final word of the second sentence was summer, because the sentence was, "The Atlantic Ocean is warm in summer."
第一句话的最后一个词是“up”，因为您可能还记得，这句话是“房地产成本上涨”。第二句话的最后一个词是夏天，因为这句话是“大西洋的夏天很温暖”。
The final word of the third sentence was cars, because the sentence was, "There is a lot of interest in electric cars." The final word of the fourth sentence was year, because the sentence was, "Some reptiles eat only once a year." The final word of the fifth sentence was life, because the sentence was, "Kids nowadays look at screens more than 60% of their waking life." And the final word of the sixth sentence was country, because the sentence was, "Football can mean different sports depending on the country." Okay, so be honest with yourself and tell yourself, and you don't have to tell anyone else if you don't want to, how many of the final words of those six sentences you could remember correctly.
第三句话的最后一个词是汽车，因为这句话是“人们对电动汽车有很多兴趣”。第四句话的最后一个词是年，因为这句话是“有些爬行动物一年只吃一次”。第五句话的最后一个词是“life”，因为这句话是“现在的孩子们醒着的时候超过60%的时间都在看屏幕”。第六句话的最后一个词是国家，因为这句话是，“足球根据国家的不同可以意味着不同的运动。”好吧，所以对自己诚实，告诉自己，如果你不想的话，你不必告诉任何人，这六个句子的最后一个单词中有多少个是你能记住的。
It's important that you remember them correctly.
正确记住它们很重要。
Again, the number of words that you can recall, that is your working memory span, is going to vary from person to person.
同样，你能回忆起的单词数量，即你的工作记忆广度，会因人而异。
But we can take the normal distribution of those scores and sort of draw a line down the middle and say that if you could remember three to six of the final words of those sentences correctly, you're going to fall into the high working memory span group.
但我们可以采用这些分数的正态分布，并在中间画一条线，然后说，如果你能正确记住这些句子的最后三个单词中的三到六个，你就会属于高工作记忆广度组。
Whereas if you could only remember one or two or maybe zero of the final words of those six sentences, then you're going to be in the low working memory span group.
然而，如果您只能记住这六个句子的最后一个单词中的一两个或零个，那么您将属于低工作记忆广度组。
Again, I don't want to alarm anybody.
再说一遍，我不想惊动任何人。
This doesn't mean that you have any global memory deficits or dopamine deficits.
这并不意味着您有任何全局记忆缺陷或多巴胺缺陷。
But it is important, especially if you plan to apply any of the protocols to improve working memory, that you faithfully, that is, you accurately report your working memory performance, at least to yourself.
但重要的是，特别是如果您计划应用任何协议来改善工作记忆，您必须忠实地（即准确地）报告您的工作记忆表现，至少是向自己报告。
Now, as you recall, whether or not you have low or high, and here we are just binning into low and high.
现在，正如您所记得的，无论您是否有低点或高点，这里我们只是将其分为低点和高点。
There's no medium.
没有媒介。
We've divided right at that line.
我们就在那条线上分开了。
We're saying if you can remember three to six, we're calling that high working memory span, at least for this discussion.
我们说的是，如果你能记住三到六个，我们就称之为高工作记忆广度，至少在本次讨论中是这样。
And if you can remember fewer than three, even down to zero of the final words of those sentences, that's low working memory span.
如果你能记住这些句子最后的单词少于三个，甚至为零，那就是工作记忆广度低。
We're dividing it in two.
我们把它分成两部分。
We divided you into two groups, and we do know when this has been done in large numbers of human subjects, and some, in some cases all of those subjects have their brains imaged for the amount of dopamine available for release in their prefrontal cortex, that short working memory span correlates with lower amounts of dopamine, whereas higher working memory span or longer working memory span, whatever you want to call it, correlates with more dopamine available for release in the prefrontal cortex.
我们将你分成两组，我们确实知道何时在大量人类受试者中进行了这种实验，有些人，在某些情况下，所有这些受试者的大脑都进行了成像，以了解前额叶皮层中可释放的多巴胺量，较短的工作记忆跨度与较低的多巴胺量相关，而较高的工作记忆跨度或较长的工作记忆跨度，无论你想怎么称呼它，都与更多可在前额叶皮层中释放的多巴胺相关。
Now, this is where things get really interesting and frankly, really exciting for everybody, especially the folks in the low working memory span group.
现在，事情变得非常有趣，坦率地说，对每个人来说都非常令人兴奋，尤其是低工作记忆跨度组的人。
Work from Mark Esposito and colleagues at UC Berkeley, as well as other laboratories, have explored the consequences of increasing dopamine levels in the brain of typical populations of individuals.
加州大学伯克利分校的马克·埃斯波西托 (Mark Esposito) 及其同事以及其他实验室的工作探索了典型人群大脑中多巴胺水平增加的后果。
So these are not people with Parkinson's or TBI, but undergraduate students, which we do realize is not completely representative of the, quote-unquote, normal population outside the university, but also people from the community, so people who are not university students, and so on.
因此，这些人不是患有帕金森氏症或创伤性脑损伤的人，而是本科生，我们确实意识到，本科生并不完全代表大学外的正常人群，但也包括来自社区的人，即非大学生的人，等等。
And the ways that they've increased dopamine in those individuals had tended to rely on pharmacology.
他们增加这些人多巴胺的方法往往依赖于药理学。
So these are prescription drugs that most often have been developed for the treatment of Parkinson's in order to increase dopamine levels, but for some other purposes as well.
因此，这些处方药通常是为了治疗帕金森症而开发的，以提高多巴胺水平，但也有其他一些目的。
Drugs like bromocriptine, which we know are so-called dopamine agonists.
像溴隐亭这样的药物，我们知道它们是所谓的多巴胺激动剂。
An agonist is a drug that has the consequence of increasing the amount of a given neurochemical, in this case, dopamine.
激动剂是一种药物，其作用是增加特定神经化学物质（在本例中为多巴胺）的数量。
Whereas an antagonist is a drug that either blocks or prevents or somehow lowers the total available amount of a certain chemical, such as dopamine or serotonin, et cetera.
而拮抗剂是一种阻止或防止或以某种方式降低某种化学物质（例如多巴胺或血清素等）的可用总量的药物。
So bromocriptine is a drug that increases dopamine.
所以溴隐亭是一种增加多巴胺的药物。
So when human subjects came into a laboratory, didn't take any drug, no bromocriptine yet, and of course, they were being evaluated for whether or not they were taking any meds for ADHD, their caffeine consumption, et cetera.
因此，当人类受试者进入实验室时，没有服用任何药物，也没有服用溴隐亭，当然，他们正在接受评估，看看他们是否服用任何治疗多动症的药物，他们的咖啡因摄入量等等。
There were certain rule-ins and rule-outs for that study.
该研究有一定的规则和排除。
But certainly, people that were taking any kind of prescription medication for ADHD were not included in the study or were eliminated from the study because Those drugs can indeed increase dopamine as well as some other neuromodulators such as norepinephrine and epinephrine.
但可以肯定的是，服用任何类型的多动症处方药的人都没有被纳入研究或被排除在研究之外，因为这些药物确实可以增加多巴胺以及其他一些神经调节剂，如去甲肾上腺素和肾上腺素。
I covered all that in the two ADHD episodes that I did, which again, you can find at hubermanlab.com.
我在两集 ADHD 剧集中介绍了所有这些内容，您也可以在 hubermanlab.com 上找到这些内容。
Just go to the search function, put in ADHD.
只需进入搜索功能，输入 ADHD 即可。
In any event, in these studies, they took people that had not taken any drugs to increase dopamine, had their working memory measured, very similarly to the way that you measured your working memory a few minutes ago with the six-sentence business that we did, and then they took bromocriptine.
无论如何，在这些研究中，他们对没有服用任何药物来增加多巴胺的人进行了测量，测量了他们的工作记忆，与几分钟前我们所做的六句话业务测量工作记忆的方式非常相似，然后他们服用了溴隐亭。
And they either took a low, a moderate, or a high dose of bromocriptine.
他们要么服用低剂量、中剂量或高剂量的溴隐亭。
And 90 minutes later, they took a working memory task.
90 分钟后，他们接受了工作记忆任务。
And what was observed was very interesting.
观察到的情况非常有趣。
You can probably predict what it is based on everything I've said up until now.
根据我到目前为止所说的一切，您可能可以预测它是什么。
Individuals that initially had low baseline levels of dopamine and therefore shorter working memory span, so they only remembered zero to about three of the final words of that six-sentence series, their performance significantly improved.
最初多巴胺基线水平较低，因此工作记忆跨度较短的个体，因此他们只记得该六句话系列的最终单词中的零到大约三个，他们的表现显着提高。
They were able to remember four, and in some cases up to six of the final words of those sentences.
他们能够记住这些句子的最后四个单词，在某些情况下最多可以记住六个单词。
Now, that is in complete agreement with everything we've said up until now.
现在，这与我们迄今为止所说的一切完全一致。
Simply says that dopamine is important for working memory.
简而言之，多巴胺对工作记忆很重要。
If you start off with lower dopamine stores or dopamine availability for release in the prefrontal cortex, lower working memory performance, increased dopamine through ingestion of bromocriptine, which is this dopamine agonist.
如果您一开始前额叶皮层的多巴胺储存量或释放的多巴胺可用性较低，那么工作记忆性能就会降低，通过摄入溴隐亭（这种多巴胺激动剂）会增加多巴胺。
All of the circuit changes that we want and would expect to improve working memory occur, and indeed, working memory improves.
我们想要并期望改善工作记忆的所有电路变化都会发生，而且工作记忆确实得到了改善。
Okay?
好的？
Very straightforward.
非常简单。
That's interesting, but the even more interesting part of the study is that individuals that already had high working memory span, when they took bromocriptine at a low or a moderate dose, their working memory did not increase further.
这很有趣，但该研究更有趣的部分是，已经具有较高工作记忆跨度的个体，当他们服用低剂量或中等剂量的溴隐亭时，他们的工作记忆并没有进一步增加。
Now, if somebody was already getting six of the final words of those six sentences, well, then, of course, they couldn't improve their performance anymore.
现在，如果有人已经得到了这六个句子的最后六个单词，那么，当然，他们无法再提高自己的表现了。
But many of the people in the high working memory span group, of course, only remembered four, in some cases, three.
但是，高工作记忆广度组中的许多人当然只记住了四个，在某些情况下甚至记住了三个。
Typically, it would be four, five, or six of the final words of those sentences.
通常，它是这些句子的最后四个、五个或六个单词。
When they took bromocriptine at low or moderate doses, their working memory did not improve significantly.
当他们服用低剂量或中等剂量的溴隐亭时，他们的工作记忆并没有显着改善。
There was either no change or a very modest change.
要么没有变化，要么变化非常小。
And here's where things get really interesting.
这就是事情变得非常有趣的地方。
When individuals who already had a high working memory span took the highest dose of bromocriptine, and by the way, studies verified that the amount of dopamine available indeed increased, so that was important to do, and they did that.
当已经具有较高工作记忆跨度的个体服用最高剂量的溴隐亭时，顺便说一句，研究证实可用的多巴胺量确实增加了，所以这样做很重要，他们也这样做了。
Well, their working memory performance actually decreased such that now they had a short or a low working memory span.
嗯，他们的工作记忆性能实际上下降了，现在他们的工作记忆跨度很短或很低。
So what this tells us is that the relationship between dopamine and working memory follows an inverted U-shaped function.
这告诉我们，多巴胺和工作记忆之间的关系遵循倒U形函数。
So imagine a U, and then just flip it over, meaning if you have low dopamine availability in the prefrontal cortex, working memory span is short.
因此，想象一个 U，然后将其翻转过来，这意味着如果您的前额皮质中的多巴胺可用性较低，那么工作记忆跨度就会很短。
As you increase that amount, working memory becomes greater.
当你增加这个数量时，工作记忆就会变得更大。
But if you increase the amount of dopamine in the prefrontal cortex too much, working memory span actually drops significantly below the baseline that you started with.
但如果你过多地增加前额皮质中的多巴胺含量，工作记忆跨度实际上会显着下降到你开始时的基线以下。
Now, this is important for a number of reasons, not the least of which is the known relationship between working memory and attention.
现在，这很重要，原因有很多，其中最重要的是工作记忆和注意力之间已知的关系。
Now, this is very important to understand in the context of ADHD, but also for people who don't have ADHD and are struggling to maintain focus and attention and carry out working memory tasks throughout their normal everyday life, not in the laboratory, but just moving through life.
现在，在多动症的背景下理解这一点非常重要，而且对于那些没有多动症并且在正常日常生活中努力保持注意力和执行工作记忆任务的人来说也是如此，不是在实验室，而是在生活中。
Because these days, we hear a lot, a lot, a lot about people struggling with focus and attention.
因为现在，我们听到很多很多关于人们在注意力集中方面遇到困难的事情。
Perhaps, we don't know, perhaps in part due to overuse of smartphones, social media, et cetera, although there's not yet a direct causal relationship that's been established.
也许，我们不知道，也许部分是由于智能手机、社交媒体等的过度使用，尽管还没有建立直接的因果关系。
The data that are emerging suggest that indeed, overuse of those things can cause problems.
不断出现的数据表明，过度使用这些东西确实会导致问题。
But regardless of the source, there does seem to be more ADHD, both in kids and in adults, and subclinical challenges in focus and attention.
但无论来源如何，儿童和成人似乎确实有更多的注意力缺陷多动症，以及注意力不集中的亚临床挑战。
And here's where things get really interesting as it relates to the neural circuitry.
这就是事情变得非常有趣的地方，因为它与神经回路有关。
Work from Desposito and colleagues, and other laboratories as well, have shown using the similar paradigm that I described before, giving people drugs to increase their baseline levels of dopamine above their initial starting point of short or long-term memory span capacity, and then had people perform different types of working memory tasks that tap into two different aspects of attention and working memory.
Desposito 和他的同事以及其他实验室的工作表明，使用我之前描述的类似范例，给人们服用药物，将多巴胺的基线水平提高到短期或长期记忆广度能力的初始起点以上，然后让人们执行不同类型的工作记忆任务，这些任务利用了注意力和工作记忆的两个不同方面。
Up until now, we've been talking about working memory as kind of just one thing.
到目前为止，我们一直在谈论工作记忆只是一件事。
But working memory actually involves two things, or at least two things.
但工作记忆实际上涉及两件事，或者至少两件事。
The first is that in order to carry out a working memory task and to attend to something, to really focus, we need the ability to rule out distractors.
首先，为了执行工作记忆任务并专注于某些事情，为了真正集中注意力，我们需要排除干扰因素的能力。
We need to be able to not pay attention to things that would otherwise distract us.
我们需要能够不去注意那些会分散我们注意力的事情。
In addition to that, we need to be able to switch from one context to the next, right?
除此之外，我们还需要能够从一个上下文切换到下一个上下文，对吧？
Making the cup of coffee to putting on one's shoes and heading out the door, and in some cases, layering different contexts together, talking on the phone while tying one's shoes, and so on and so forth.
从泡咖啡到穿鞋出门，在某些情况下，将不同的背景叠加在一起，系鞋带时打电话等等。
What this work shows us is that the ability to task switch and context switch, that is to shift around what it is that we're paying attention to and interleave different things that we're paying attention to, something that's so critical for moving through our daily lives, is largely dependent on the dopamine projections to a structure in the brain called the basal ganglia, which is a structure I've talked about before on this podcast, but if you didn't hear about it, we can just broadly define this structure as being involved in movement generation and stopping movement generation.
这项工作向我们展示的是，任务切换和上下文切换的能力，即围绕我们正在关注的事物进行转移并交织我们正在关注的不同事物，这对于我们的日常生活至关重要，这在很大程度上取决于多巴胺对大脑中称为基底神经节的结构的投射，这是我之前在这个播客中讨论过的结构，但如果你没有听说过，我们可以将这种结构大致定义为参与运动生成和停止运动生成。
In fact, it's often discussed as the neural circuitry that generates go, as in do commands, and no go, don't do commands.
事实上，它经常被讨论为生成 go（如 do 命令）和 no go、don't do 命令的神经回路。
So the basal ganglia are involved in task switching, and they're involved in task switching in part by sending certain commands to go do certain things and no go to not do other things.
因此，基底神经节参与任务切换，它们参与任务切换的部分方式是发送某些命令去做某些事情，而不是不做其他事情。
Okay?
好的？
Task switching.
任务切换。
Stop doing this, start doing that.
停止做这个，开始做那个。
Start doing that, stop doing this.
开始这样做，停止这样做。
And sometimes to varying extents, right?
有时程度不同，对吗？
I mean, we could take any real-world scenario of tying one's shoes while talking on the phone, and we could micro-analyze it in the context of this, but I think if you think about it just a little bit, you understand that in order to perform daily tasks, we need to be able to task switch.
我的意思是，我们可以采取任何现实世界中打电话时系鞋带的场景，我们可以在这种背景下对其进行微观分析，但我认为如果你稍微思考一下，你就会明白为了执行日常任务，我们需要能够进行任务切换。
And that's not always a start one task, end, start a new task, end.
这并不总是开始一项任务，结束，开始一项新任务，结束。
Oftentimes, we're interleaving different tasks to varying degrees.
通常，我们会不同程度地交错不同的任务。
Now, the other aspect of working memory and attention is to eliminate distractions, to not pay attention to the irrelevant stuff in one's environment, or even the irrelevant stuff on your own body.
现在，工作记忆和注意力的另一个方面是消除干扰，不去注意环境中不相关的东西，甚至是自己身上不相关的东西。
You can't get distracted by a button that might be only partially buttoned or maybe a little something on your sleeve if you're trying to do something else at that moment, okay?
如果您当时想做其他事情，就不会因为只扣了部分扣子的纽扣或袖子上的小东西而分心，好吗？
And people with ADHD and people who have subclinical challenges in focus really have a hard time with this, right?
患有多动症的人和那些有亚临床挑战的人确实很难做到这一点，对吧？
The sort of stereotype is the, "Oh, look, a squirrel," that whole thing.
这种刻板印象就是“哦，看，一只松鼠”，整件事。
But really, this typically exists as a more subtle and challenging phenomenon for people where they either can't remember what they were doing, or they're simply drawn down different trajectories, different thought trajectories or action trajectories, and then they have a hard time making it back to the original thing that they were trying to focus on.
但实际上，对于人们来说，这通常是一种更微妙和更具挑战性的现象，他们要么不记得自己在做什么，要么只是简单地画出了不同的轨迹、不同的思维轨迹或行动轨迹，然后他们很难回到他们试图关注的最初事情。
And we know, based on these studies of dopamine and neuroimaging, that eliminating distractors is largely the consequence of dopamine neurons projecting to the prefrontal cortex.
我们知道，根据这些对多巴胺和神经影像学的研究，消除干扰因素很大程度上是多巴胺神经元投射到前额皮质的结果。
Okay, now why am I telling you all this neural circuitry stuff?
好吧，现在我为什么要告诉你所有这些神经回路的东西？
Well, yes, there are a bunch of studies showing that if you selectively activate the neurons that send dopamine into the basal ganglia, you improve task-switching ability without an improved ability to rule out distractors.
是的，有大量研究表明，如果你有选择地激活向基底神经节发送多巴胺的神经元，你就可以提高任务切换能力，但排除干扰的能力却不会提高。
Or if you selectively increase the amount of dopamine from neurons projecting to the prefrontal cortex, that you're able to selectively improve the elimination of distractors without improving task-switching ability.
或者，如果你有选择地增加投射到前额皮质的神经元的多巴胺量，那么你就能够有选择地改善干扰因素的消除，而无需提高任务切换能力。
For practical purposes, in this discussion, we want to pay careful attention to whether or not the data tell us that those particular protocols, those particular approaches, are globally increasing dopamine, that is, increasing the activity of dopamine neurons projecting to the basal ganglia and the prefrontal cortex, or selectively to the basal ganglia, or selectively to the prefrontal cortex.
出于实际目的，在本次讨论中，我们要特别注意数据是否告诉我们，那些特定的方案、那些特定的方法正在全球范围内增加多巴胺，即增加投射到基底神经节和前额叶皮层，或选择性地投射到基底神经节，或选择性地投射到前额叶皮层的多巴胺神经元的活动。
And what I can tell you now is that fortunately, there are several protocols, some of which are behavioral, some of which involve specific over-the-counter supplements, and some of which involve prescription pharmacology, that can tap into each of these systems independently, as well as globally increase dopamine to improve focus and working memory at large.
我现在可以告诉你的是，幸运的是，有几种方案，其中一些是行为性的，其中一些涉及特定的非处方补充剂，还有一些涉及处方药理学，它们可以独立地利用这些系统中的每一个，以及全局增加多巴胺以改善注意力和整体工作记忆。
Okay, so let's talk about protocols to improve working memory, specifically by way of changing levels of dopamine in the brain.
好吧，我们来谈谈改善工作记忆的方案，特别是通过改变大脑中多巴胺的水平。
Now, I've discussed dopamine many times before on this podcast.
现在，我之前已经在这个播客上多次讨论过多巴胺。
In fact, we have entire episodes devoted to optimizing and regulating dopamine, and of course, dopamine comes up within the context of the ADHD episodes and other episodes as well.
事实上，我们有一整集致力于优化和调节多巴胺，当然，多巴胺也会出现在多动症发作和其他发作的背景下。
And again, if you have specific questions about dopamine or any other topic for that matter, if you go to hubermanlab.com, that website has been engineered so that you can put one word, such as dopamine, but also multiple keywords, so perhaps dopamine exercise or dopamine cold plunge, et cetera, into the search function, and it will take you to the specific timestamps of multiple episodes where those topics were discussed, as well as newsletters where some of that information has been condensed into short PDF form, et cetera.
再说一次，如果您对多巴胺或任何其他主题有具体问题，如果您访问 hubermanlab.com，该网站经过精心设计，您可以在搜索功能中输入一个词，例如多巴胺，也可以输入多个关键字，例如多巴胺运动或多巴胺冷跳等等，它会带您进入讨论这些主题的多个剧集的具体时间戳，以及其中一些信息已被浓缩为简短内容的时事通讯。 PDF表格等。
So we certainly are going to cover some material about improving dopamine for sake of improving working memory now.
因此，为了改善工作记忆，我们现在肯定会介绍一些有关改善多巴胺的材料。
But if you're generally interested in the science and pharmacology of dopamine and protocols to modulate dopamine levels, all of that can be found at hubermanlab.com.
但如果您对多巴胺的科学和药理学以及调节多巴胺水平的方案感兴趣，所有这些都可以在 hubermanlab.com 上找到。
Okay, so let's say you have a short working memory span or a moderate working memory span and you want to experiment with increasing levels of dopamine for sake of improving working memory.
好吧，假设您的工作记忆跨度较短或中等，并且您想尝试增加多巴胺水平以改善工作记忆。
Now, there are a lot of different ways that one could imagine doing that.
现在，人们可以想象很多不同的方法来做到这一点。
Let's start with the behavioral tools known to increase dopamine stores.
让我们从已知的可以增加多巴胺储存的行为工具开始。
That is, shown in peer-reviewed studies to increase dopamine stores within certain circuits of the brain that are relevant for working memory performance.
也就是说，同行评审的研究表明，可以增加与工作记忆表现相关的大脑某些回路内的多巴胺储存。
And the protocol that immediately leaps to mind is the use of certain non-sleep deep rest protocols.
立即浮现在脑海中的方案是使用某些非睡眠深度休息方案。
Now, non-sleep deep rest, or NSDR, is actually a term that I coined because there is a practice that's been established for many hundreds of years called yoga nidra, which actually means yoga sleep, whereby individuals, potentially you, if you decide to do them, lie down, listen to a script, that is, listen to an audio script, which generally instructs you to do long exhale breathing, to deliberately relax your musculature of your face and of your body.
现在，非睡眠深度休息（NSDR）实际上是我创造的一个术语，因为有一种已经建立了数百年的练习称为瑜伽休息术，它实际上意味着瑜伽睡眠，个人，可能是你，如果你决定这样做，躺下来，听一个脚本，即听一个音频脚本，它通常指导你做长时间的呼气呼吸，有意识地放松你的面部和身体的肌肉组织。
And yoga nidra typically also involves doing certain intentions, and the instruction always given at the beginning of yoga nidra is that you should try to not fall asleep.
瑜伽休息术通常还涉及做某些意图，并且在瑜伽休息术开始时总是给出的指示是你应该尽量不要入睡。
Now, some people sometimes fall asleep, some people don't fall asleep, but the idea, and there are data to support, that yoga nidra puts people into kind of a shallow pattern of sleep.
现在，有些人有时会睡着，有些人不会睡着，但瑜伽休息术会让人们进入一种浅层睡眠模式，并且有数据支持。
Certainly not deep sleep and not rapid eye movement sleep, but it's a very interesting and unusual brain state for which we're starting to understand more.
当然不是深度睡眠，也不是快速眼动睡眠，但这是一种非常有趣且不寻常的大脑状态，我们开始对此有更多的了解。
And actually, I have some plans in the not-too-distant future to collaborate with Matthew Walker, the author of the book "Why We Sleep," and some other colleagues to try and figure out what exact patterns of neural activity are taking place in the brain and rest of nervous system during yoga nidra and this similar protocol, which I call non-sleep deep rest.
事实上，在不久的将来，我有一些计划与《我们为什么睡觉》一书的作者 Matthew Walker 以及其他一些同事合作，尝试找出在瑜伽放松术和类似的方案（我称之为非睡眠深度休息）期间大脑和神经系统的其余部分发生的神经活动的确切模式。
The difference between yoga nidra and non-sleep deep rest is that non-sleep deep rest doesn't include any of the intentions and removes a lot of the kind of opaque or sometimes called mystical language from the protocol.
瑜伽休息术和非睡眠深度休息之间的区别在于，非睡眠深度休息不包含任何意图，并从协议中删除了许多不透明或有时被称为神秘的语言。
Now, a great thing is that yoga nidra scripts or protocols, as well as NSDR scripts or protocols, are available, totally zero cost.
现在，一件很棒的事情是瑜伽休息术脚本或协议以及 NSDR 脚本或协议都可用，完全零成本。
You can find them certainly on apps like Waking Up, but also on YouTube.
您当然可以在 Wake Up 等应用程序上找到它们，但也可以在 YouTube 上找到它们。
For instance, if you put NSDR and my last name, there's a 10-minute NSDR script there.
例如，如果您输入 NSDR 和我的姓氏，则会出现一个 10 分钟的 NSDR 脚本。
There are a lot of yoga nidra scripts.
有很多瑜伽休息术脚本。
If you prefer a female voice, there are a lot of different excellent female voices out there.
如果您喜欢女声，那里有很多不同的优秀女声。
One in particular that I like very much is Kelly Boys.
我特别喜欢的一个是Kelly Boys。
First name Kelly, last name B-O-Y-S.
名字是凯利，姓氏是 B-O-Y-S。
She has both yoga nidra and NSDR scripts of various durations of anywhere from eight minutes all the way out to, I believe, 45 minutes.
她有瑜伽休息术和 NSDR 脚本，长度各异，从八分钟一直到我相信的 45 分钟。
Why am I telling you all this?
我为什么要告诉你这一切？
Well, there have been several studies, but in particular one, and I do realize we're talking about only one study, but the results are really intriguing.
嗯，已经有几项研究了，但特别是一项研究，我确实意识到我们谈论的只是一项研究，但结果确实很有趣。
As it relates to what we're talking about today.
因为它与我们今天谈论的内容有关。
In this study, they had individuals do effectively an NSDR protocol.
在这项研究中，他们让个人有效地执行了 NSDR 协议。
They call it yoga nidra, and the protocol they used was essentially a yoga nidra script.
他们称之为瑜伽休息术，他们使用的协议本质上是瑜伽休息术脚本。
They had people lie down and listen to a yoga nidra script and to perform yoga nidra.
他们让人们躺下来听瑜伽休息术脚本并进行瑜伽休息术。
And they evaluated the amount of dopamine available within the brain, both prior to and after performing this yoga nidra script.
他们评估了执行瑜伽休息术之前和之后大脑中可用的多巴胺的量。
And what they discovered was that after performing a yoga nidra protocol, the baseline levels of dopamine, that is the amount of dopamine available in the basal ganglia and a few other structures of the human brain, of course, these are humans, was increased by as much as 60% as compared to individuals that did a different protocol, not yoga nidra, not NSDR.
他们发现，在执行瑜伽休息疗法后，多巴胺的基线水平，即基底神经节和人类大脑的一些其他结构中可用的多巴胺的量，当然，这些是人类，与执行不同方案（而不是瑜伽休息疗法，不是 NSDR）的个体相比，增加了 60% 之多。
Now, did that study evaluate lots of different durations of yoga nidra, aka NSDR?
现在，这项研究是否评估了许多不同持续时间的瑜伽休息术（又名 NSDR）？
No. They looked at fairly long hour-plus yoga nidra sessions.
不。他们研究了相当长的一小时以上的瑜伽休息课程。
However, there's some other data that have explored yoga nidra, aka NSDR, in the context of cognitive performance and a few other circumstances, all of which point to the fact that cognitive performance, and in particular, cognitive performance tasks that have a working memory element to them.
然而，还有一些其他数据在认知表现和其他一些情况下探索了瑜伽休息术（又名 NSDR），所有这些都表明认知表现，特别是具有工作记忆元素的认知表现任务。
So they weren't the exact working memory tasks that you did earlier, but they have a working memory element to them.
因此，它们与您之前执行的工作记忆任务并不完全相同，但它们具有工作记忆元素。
That is, subjects had to keep certain small batches of information in mind and then discard that information in order to be able to perform the task well.
也就是说，受试者必须牢记某些小批量信息，然后丢弃这些信息，以便能够很好地执行任务。
All of those show significant improvements in task performance.
所有这些都显示出任务绩效的显着改善。
So while something like NSDR or yoga nidra might sound kind of mystical or kind of wishy-washy, or I guess as the kids say, weak sauce to some of you, it is anything but weak sauce.
因此，虽然 NSDR 或瑜伽休息术之类的东西可能听起来有点神秘或有点软弱，或者我猜就像孩子们所说的那样，对你们中的一些人来说是弱酱，但它绝不是弱酱。
It is really powerful stuff, and it's powerful stuff as it relates to the very neurochemicals and neural circuits that are involved in working memory.
它确实是非常强大的东西，而且它是强大的东西，因为它与工作记忆中涉及的神经化学物质和神经回路有关。
So if I were to take a step back and just say, okay, what are some zero-cost, very low, if any risk, protocols that one could perform in order to improve dopamine levels without having to ingest anything, take anything, and really do much of anything at all, except lie there, do this progressive muscle relaxation.
因此，如果我退一步说，好吧，有哪些零成本、非常低（如果有风险的话）的方案可以用来提高多巴胺水平，而无需摄入任何东西，采取任何东西，实际上不需要做任何事情，除了躺在那里，做这种渐进式肌肉放松。
There are a few other things involved in NSDR as well, which you'll learn if you decide to try them, and improve or increase the levels of dopamine availability in the brain significantly.
NSDR 还涉及其他一些内容，如果您决定尝试它们，您就会了解到这些内容，并显着改善或增加大脑中多巴胺的可用性水平。
Well, then NSDR and yoga nidra really are the first-line tools if one wants to do that.
好吧，如果你想做到这一点，NSDR 和瑜伽休息术确实是一线工具。
I think it's reasonable to say that.
我认为这样说是有道理的。
And as I mentioned before, there's no reason to think that there's any risk of doing NSDR yoga nidra, provided that you're lying down in a safe place as opposed to in the middle of the road or something.
正如我之前提到的，没有理由认为进行 NSDR 瑜伽休息术有任何风险，只要您躺在安全的地方而不是躺在路中间或其他地方。
But assuming you do it in a safe location, I would encourage you to try it for 20 to 30 minutes when you first explore it.
但假设您在安全的地方进行操作，我建议您在第一次探索时尝试 20 到 30 分钟。
Perhaps you do longer, although I personally have a hard time doing long yoga nidra scripts regularly.
也许你会做更长的时间，尽管我个人很难定期做长瑜伽休息术。
A full hour is a big commitment.
整整一个小时是一个很大的承诺。
I don't generally have that much time.
我一般没有那么多时间。
I often will do a 10-minute NSDR.
我经常会做一个 10 分钟的 NSDR。
Have there been brain imaging experiments done for each and all of these yoga nidra scripts to determine the amount or if there's any dopamine increase within the brain?
是否对所有这些瑜伽休息术脚本进行了大脑成像实验，以确定大脑内的多巴胺含量或是否增加？
No. But I think that we can safely extrapolate from that wonderful study out of Scandinavia that showed that when human subjects do this yoga nidra protocol, that there's a significant increase in baseline dopamine levels within key neural structures that relate to working memory.
不。但我认为我们可以从斯堪的纳维亚半岛的一项精彩研究中安全地推断出来，该研究表明，当人类受试者进行瑜伽休息疗法时，与工作记忆相关的关键神经结构中的基线多巴胺水平显着增加。
Now, many of you have perhaps heard that getting in a cold plunge or taking a cold shower or, provided you can do it safely, getting into a cold ocean or a cold lake can significantly, maybe even double or even triple your circulating dopamine levels.
现在，你们中的许多人可能听说过，跳入冷水池或洗个冷水澡，或者，如果您能安全地做到这一点，进入冰冷的海洋或冰冷的湖中，可以显着地使您的循环多巴胺水平增加一倍甚至三倍。
And indeed, that is true.
确实如此。
It has been shown that when people get into cold water, typically up to their neck, and that cold water, by the way, can range in temperature anywhere from low 40s to low 60s, depending on how long you stay in, that there is a significant increase in the so-called circulating catecholamines.
研究表明，当人们进入冷水中时，通常是到脖子的地方，顺便说一下，冷水的温度可以从 40 度到 60 度不等，具体取决于你呆在里面的时间，所谓的循环儿茶酚胺会显着增加。
What are the catecholamines?
什么是儿茶酚胺？
The catecholamines are dopamine, norepinephrine, and epinephrine.
儿茶酚胺是多巴胺、去甲肾上腺素和肾上腺素。
Now, the evidence for the catecholamine increase in response to cold water mainly stems from two studies, and in particular, one.
现在，儿茶酚胺对冷水的反应增加的证据主要来自两项研究，特别是一项研究。
And in that particular study, they had people get into, I wouldn't say super cold water.
在那个特定的研究中，他们让人们进入，我不会说超冷水。
It was in the low 60 degrees, and by the way, I'm speaking in Fahrenheit here.
当时温度只有 60 度，顺便说一下，我在这里用华氏度说话。
And they had those human subjects submerge in water up to their neck.
他们让这些人类受试者浸入水中，深至颈部。
I think they actually had them sitting in lawn chairs on the bottom of a pool.
我认为他们实际上让他们坐在泳池底部的草坪椅上。
But again, their heads were above water, so they could breathe.
但他们的头再次露出水面，所以他们可以呼吸。
And they stayed in for quite a long while, 45 minutes or longer.
他们在里面呆了很长一段时间，45分钟或更长时间。
And it was observed that there was a big, statistically significant increase in epinephrine, norepinephrine, and dopamine that lasted several hours or more.
据观察，肾上腺素、去甲肾上腺素和多巴胺显着增加，且持续数小时或更长时间。
This is one of the reasons why, if you've ever done deliberate cold exposure, as it's called, it often is uncomfortable when you get in, but then when you get out, you feel different.
这就是为什么，如果你曾经故意暴露在寒冷中，当你进去时，通常会感到不舒服，但当你出去时，你会感觉不一样。
You feel really good in most cases, provided, if you're me, you take a warm shower afterwards.
在大多数情况下，如果你是我的话，你会感觉很好，然后洗个热水澡。
Yes, I like to do that.
是的，我喜欢这样做。
I realize if you want to increase your metabolism, perhaps it's better to not warm up afterwards.
我意识到如果你想提高新陈代谢，也许运动后最好不要热身。
I like a nice warm shower or to get in the sauna afterwards.
我喜欢洗个热水澡或者洗个桑拿。
That's just me.
这就是我。
But nonetheless, deliberate cold exposure clearly induces a state shift of mind and body that most people, provided they do it correctly and they don't go into water that's far too cold for them for too long, they report as pleasant.
但尽管如此，故意暴露在寒冷环境中显然会引起身心状态的转变，大多数人只要做得正确，并且不会在对他们来说太冷的水中呆太久，他们就会报告为愉快的。
And I think it's reasonable to assume that some of that is the consequence of these increases in catecholamines, which is why many people opt for a cold shower, which if you're me, cold shower followed by a warm or hot shower or a cold plunge in the morning, or maybe even just once or twice a week.
我认为可以合理地假设其中一些是儿茶酚胺增加的结果，这就是为什么许多人选择洗冷水澡，如果你是我，洗冷水澡，然后洗个热水澡或热水澡，或者早上洗个冷水澡，甚至每周只洗一两次。
Many people like them.
很多人喜欢他们。
Typically, people like getting out of them and the feeling that they have after they do them, although some of you sickos really like the feeling of getting in and being in it, but not me.
通常情况下，人们喜欢摆脱它们以及完成它们后的感觉，尽管你们中的一些人确实喜欢进入并融入其中的感觉，但我不是。
The point here is that if we were to take a look at the landscape of zero-cost behavioral tools, in fact, behavioral tools that could potentially save you money, meaning reduce your heating bill, that are known to increase the very neurochemicals, aka dopamine, that are involved in improving working memory.
这里的要点是，如果我们要看看零成本行为工具的前景，事实上，这些行为工具可能会为你省钱，这意味着减少你的取暖费用，众所周知，这些工具会增加神经化学物质，即多巴胺，从而改善工作记忆。
I think it's reasonable to assume that a cold shower about 30 to 60 minutes prior to doing any kind of working memory task or any kind of activity that would require increased focus Could be, okay?
我认为可以合理地假设，在进行任何类型的工作记忆任务或任何需要提高注意力的活动之前约 30 到 60 分钟洗个冷水澡可能可以，好吗？
We don't know.
我们不知道。
The specific studies have not been done, but could be in theory.
具体的研究尚未完成，但理论上是可以的。
It makes sense mechanistically.
从机制上讲这是有道理的。
It's logically sound, could be done after deliberate cold exposure.
这在逻辑上是合理的，可以在故意暴露于寒冷之后完成。
And indeed, many people report not just feeling a bit of mild euphoria or feeling good after deliberate cold exposure, but also an increased capacity to focus.
事实上，许多人表示，在故意暴露在寒冷中后，不仅会感到一点轻微的欣快感或感觉良好，而且集中注意力的能力也会增强。
In fact, so much so that a lot of people who do deliberate cold exposure say that they don't require as much caffeine in order to maintain their alertness and energy, which shouldn't be surprising to us at all.
事实上，很多有意接触寒冷的人都表示，他们不需要那么多咖啡因来保持警觉和精力，这对我们来说一点也不奇怪。
Right?
正确的？
It's increasing catecholamines.
它增加了儿茶酚胺。
We know this.
我们知道这一点。
So that's another protocol that you could explore as well.
这是您也可以探索的另一个协议。
Is there an important difference or not between deliberate cold exposure done by cold shower or deliberate cold exposure in a cold plunge or the ocean?
通过冷水淋浴进行的故意冷暴露与在冷水中或海洋中的故意冷暴露之间是否存在重要区别？
Frankly, there haven't been a lot of studies comparing those, but I think it stands to reason that if you have access to a cold plunge or a cold body of water that you can safely get into up to your neck for 30 seconds to a minute, if it's 50 degrees or less, right?
坦率地说，还没有很多研究对这些进行比较，但我认为，如果你可以安全地进入冷水池或寒冷的水体，你可以安全地进入到脖子以下 30 秒到一分钟，如果温度是 50 度或更低，这是有道理的，对吗？
If you get in colder water, we know, for instance, if you get into, say, 45-degree water and you only get in for 30 seconds, you're going to get a big increase in the catecholamines, perhaps as big as the catecholamine increase that you would get from being in 60-degree water for 45 minutes.
我们知道，如果你进入较冷的水中，例如，如果你进入 45 度的水中，并且只进入 30 秒，你的儿茶酚胺含量就会大幅增加，也许与你在 60 度的水中浸泡 45 分钟所得到的儿茶酚胺增加量一样大。
Most people don't have 45 minutes to sit around in water up to their neck, so most people opt for 30 seconds to as much as three minutes deliberate cold exposure in a shower or cold plunge or other body of water.
大多数人没有 45 分钟的时间坐在没过脖子的水中，因此大多数人选择在淋浴、冷水池或其他水体中刻意暴露在寒冷环境中 30 秒到最多 3 分钟。
Again, only do this if you can do it safely.
再次强调，只有在可以安全的情况下才可以这样做。
Never, ever, please, for the love of God, please never, ever do any kind of hyperventilation breathing or breath-holding while doing deliberate cold exposure because you can pass out, you can die.
永远，永远，拜托，看在上帝的份上，请永远，永远不要在故意暴露在寒冷环境中时进行任何形式的过度换气呼吸或屏气，因为你可能会昏倒，你可能会死亡。
Don't combine breathwork and deliberate cold exposure.
不要将呼吸与故意暴露在寒冷环境中结合起来。
Just don't.
只是不要。
Separate those two things completely.
将这两件事完全分开。
Okay?
好的？
But deliberate cold exposure, we know, is a very reliable way to increase the catecholamines, which includes dopamine.
但我们知道，刻意的寒冷暴露是增加儿茶酚胺（包括多巴胺）的非常可靠的方法。
So if you want to explore deliberate cold exposure protocols, get into the nuance of temperature and duration, et cetera, you can find that completely zero cost.
因此，如果您想探索有意的冷暴露方案，了解温度和持续时间等的细微差别，您可以发现完全零成本。
Go to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and go to the Cold Exposure newsletter, where it details all of that in short PDF form.
访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到新闻通讯，然后转到 Cold Exposure 新闻通讯，其中以简短的 PDF 形式详细介绍了所有内容。
Now, some of you are probably asking, "Hey, what if I was in the high or long working memory span group?
现在，你们中的一些人可能会问，“嘿，如果我属于高工作记忆跨度组或长工作记忆跨度组怎么办？
I ought to have high baseline levels of dopamine.
我的多巴胺基线水平应该很高。
Should I not do yoga nidra or NSDR?
我不应该做瑜伽休息术或 NSDR 吗？
Should I not do deliberate cold exposure?" Well, there you're just going to have to experiment.
我不应该刻意暴露在寒冷中吗？”好吧，你只需要进行实验即可。
Again, there's essentially zero risk to doing yoga nidra NSDR, as I mentioned before.
再次强调，正如我之前提到的，进行瑜伽休息术 NSDR 的风险基本上为零。
Deliberate cold exposure, there's always some risk getting into cold water.
故意暴露在寒冷中，总会有进入冷水的风险。
People always want to know how cold.
人们总是想知道有多冷。
Well, the newsletter gets to this, but I'll just tell you right now as well.
嗯，时事通讯已经谈到了这一点，但我现在也告诉你。
The ideal temperature is the temperature that you can safely get into and stay in for a duration of 30 seconds to three minutes before getting out.
理想的温度是您可以安全进入并停留 30 秒到 3 分钟再离开的温度。
Some people opt to go longer, but I think 30 seconds to three minutes is a good duration to work with for most people, especially if you're going to do it frequently.
有些人选择更长的时间，但我认为 30 秒到三分钟对于大多数人来说是一个不错的工作时间，特别是如果您要经常这样做的话。
So that temperature should be safe for you to stay in for that duration, but uncomfortable enough that there's some impulse to want to get out, that you have to work to stay in there, that you have to kind of overcome that adrenaline release and the impulse to get out.
因此，在这个温度下，你呆在里面的时间应该是安全的，但又足够不舒服，以至于有一些想要出去的冲动，你必须努力呆在那里，你必须克服肾上腺素的释放和出去的冲动。
Okay?
好的？
So for some people, that's going to be 45 degrees, for some people, it'll be 40 degrees.
所以对于某些人来说，这将是 45 度，对于某些人来说，这将是 40 度。
Depends on how cold adapted you are, depends on how rested you are.
取决于你对寒冷的适应程度，取决于你的休息程度。
There is no specific temperature.
没有具体的温度。
You have to really gauge for yourself.
你必须真正衡量自己。
And so err on the side of caution, and you can experiment, provided you experiment within the margins of safety.
因此，宁可谨慎，也可以进行实验，只要你在安全范围内进行实验。
So if you found during the working memory task that you took today that you have a very good working memory, I don't think there's any reason to avoid yoga nidra, NSDR, and deliberate cold exposure.
因此，如果您在今天进行的工作记忆任务中发现自己有很好的工作记忆，我认为没有任何理由避免瑜伽休息术、NSDR 和故意冷暴露。
In fact, there may be reasons to increase your dopamine and other catecholamines by way of NSDR, yoga nidra, deliberate cold exposure.
事实上，可能有理由通过 NSDR、瑜伽休息术、故意冷暴露来增加多巴胺和其他儿茶酚胺。
Perhaps for working memory performance, maybe it could increase further.
也许对于工作记忆性能来说，也许还可以进一步提高。
Perhaps it would decrease performance, in which case, there, you got your answer.
也许它会降低性能，在这种情况下，您已经得到了答案。
You don't have to do those protocols again, and you certainly wouldn't want to do them before anything that involves a lot of working memory and attention.
您不必再次执行这些协议，并且您当然不想在涉及大量工作记忆和注意力的任何事情之前执行这些协议。
But of course, those protocols have other benefits as well, so there's no reason to avoid them entirely, just perhaps avoid them within the context of trying to improve working memory.
当然，这些协议还有其他好处，因此没有理由完全避免它们，也许只是在尝试改善工作记忆的情况下避免它们。
However, if you're somebody that has challenges with working memory, challenges with attention, challenges with focus, well, then I think that the protocols I've been talking about up until now would be an excellent first foray into the sorts of things that you could do to increase dopamine and, of course, those other catecholamines as a way to see whether or not it augments your focus and attention and working memory capacity.
然而，如果你是一个在工作记忆、注意力、注意力方面都面临挑战的人，那么我认为到目前为止我一直在讨论的方案将是一个很好的尝试，你可以通过这些方法来增加多巴胺，当然还有其他儿茶酚胺，以此来看看它是否可以增强你的注意力和注意力以及工作记忆能力。
Now, some of you are probably shouting, shouting, shouting, "What about exercise?
现在，你们中的一些人可能会大喊大叫，“锻炼怎么样？
Doesn't exercise increase dopamine?" It does.
运动不会增加多巴胺吗？”确实如此。
Yes, there are other things that increase dopamine.
是的，还有其他东西可以增加多巴胺。
It's not just exercise.
这不仅仅是锻炼。
There are activities that increase dopamine.
有些活动可以增加多巴胺。
Some people are probably saying, "Wait, doesn't playing video games increase dopamine?
有些人可能会说，“等等，玩电子游戏不是会增加多巴胺吗？
Sex increases dopamine.
性行为会增加多巴胺。
Chocolate increases dopamine." Yes.
巧克力会增加多巴胺。”是的。
Yes, indeed, those things can increase dopamine.
是的，确实，这些东西可以增加多巴胺。
What's interesting and important about the protocols I've been talking about, however, NSDR, yoga nidra, deliberate cold exposure, is not just that they increase dopamine, but the duration over which they increase dopamine.
然而，我一直在谈论的方案的有趣和重要之处在于，NSDR、瑜伽休息术、故意冷暴露，不仅在于它们会增加多巴胺，而且还在于它们增加多巴胺的持续时间。
Okay?
好的？
This is very important.
这非常重要。
If you want to understand more about the relationship between dopamine spikes, as they're called, and dopamine baseline and why I'm emphasizing these tools that cause large, long-lasting increases in baseline dopamine, check out the episodes I did on optimizing dopamine.
如果您想更多地了解多巴胺峰值（所谓的多巴胺峰值）与多巴胺基线之间的关系，以及为什么我强调这些导致基线多巴胺大幅、持久增加的工具，请查看我在优化多巴胺方面所做的章节。
We've got a link to them in the show note captions.
我们在节目注释标题中提供了它们的链接。
Now, before I talk about other ways to increase dopamine, for sake of improving working memory, things like over-the-counter supplements like L-tyrosine, mucuna pruriens, things like that.
现在，在我谈论其他增加多巴胺的方法之前，为了改善工作记忆，我想谈谈非处方补充剂，如 L-酪氨酸、黧豆之类的东西。
I do briefly want to mention, and I promise briefly.
我确实想简单地提及一下，并且我也简单地保证。
I know sometimes I say briefly, and then I spend 20 minutes telling you about something.
我知道有时我会简短地说，然后我会花 20 分钟告诉你一些事情。
But very briefly, I just want to spend two minutes telling you about protocols that we do not yet know whether or not they increase dopamine levels, but we do know that they improve working memory, because after all, this episode is about working memory, not just about dopamine and working memory.
但很简单，我只想花两分钟告诉你一些协议，我们还不知道它们是否会增加多巴胺水平，但我们确实知道它们可以改善工作记忆，因为毕竟，这一集是关于工作记忆的，而不仅仅是关于多巴胺和工作记忆。
It has been shown that the use of binaural beats, okay?
已经证明使用双耳节拍，好吗？
Binaural beats being the presentation or the listening to sounds of different frequencies in the two ears, typically by headphones.
双耳节拍是指通常通过耳机在两只耳朵中呈现或聆听不同频率的声音。
I think that's been shown to work best.
我认为这已被证明效果最好。
And there's a subtraction between the two frequencies such that the brain tends to entrain or start to follow a particular frequency within not the entire brain, but certain neural circuits.
两个频率之间存在相减，使得大脑倾向于在整个大脑中而不是在某些神经回路中引入或开始遵循特定频率。
So if you've heard of, say, 15 hertz binaural beats or 40 hertz binaural beats, that doesn't mean that you listen to a 15 hertz sound or a 40 hertz sound.
因此，如果您听说过 15 赫兹双耳节拍或 40 赫兹双耳节拍，这并不意味着您听到的是 15 赫兹或 40 赫兹的声音。
You listen to two different frequencies of sound.
您听到两种不同频率的声音。
Hertz is just a measurement of sound frequency In each of the two ears, and then the difference between them is 40 hertz or 15 hertz.
赫兹只是两只耳朵中声音频率的测量，那么它们之间的差异是 40 赫兹或 15 赫兹。
And there are several studies that show not enormous, okay, I want to be clear, small to moderate improvements in working memory performance, but in some cases, significant improvement.
有几项研究表明，工作记忆性能的改善不是很大，好吧，我想澄清的是，小到中等程度的改善，但在某些情况下，有显着的改善。
And I'll provide a link to these two papers in the show note captions, but I'll just briefly describe them by way of their title and their major conclusions.
我将在说明文字中提供这两篇论文的链接，但我只会通过标题和主要结论来简要描述它们。
The first is a study entitled "The effects of binaural and monaural beat stimulation on cognitive functioning in subjects with different levels of emotionality." A really interesting study published in 2019.
第一项是一项题为“双耳和单耳节拍刺激对不同情绪水平受试者认知功能的影响”的研究。 2019 年发表的一项非常有趣的研究。
It was a relatively small number of subjects, only 24 participants, 16 males, eight males, between 19 and 31 years old.
受试者人数相对较少，只有 24 名参与者，其中 16 名男性，其中 8 名男性，年龄在 19 岁至 31 岁之间。
Listened to these 40 hertz binaural beats.
聆听这些 40 赫兹的双耳节拍。
And by the way, it's very easy to find apps and other sources of 40 hertz binaural beats at zero cost or nominal cost out there.
顺便说一句，您可以很容易地以零成本或名义成本找到 40 赫兹双耳节拍的应用程序和其他来源。
You simply look for 40 hertz binaural beats, and looked at performance on working memory tasks, as well as some other cognitive tasks, and found in some cases a small to moderate, but significant improvement in cognitive performance on working memory tasks.
您只需寻找 40 赫兹的双耳节拍，并观察工作记忆任务以及其他一些认知任务的表现，就会发现在某些情况下，工作记忆任务的认知表现有小到中等但显着的改善。
The aspect of the study looking at emotionality did not find a significant effect, so it doesn't seem that emotionality impacts things there.
这项研究在情绪方面没有发现显着的影响，因此情绪似乎不会影响那里的事物。
But nonetheless, that study plus the other one entitled "The effect of binaural beats on visuospatial working memory and cortical connectivity," this was a study published in 2016, found generally something similar.
但尽管如此，该研究与 2016 年发表的另一项题为“双耳节拍对视觉空间工作记忆和皮质连接的影响”的研究总体上发现了类似的结果。
In this case, they were using 15 hertz binaural beats, and here I'm paraphrasing, produced network activity characteristic of high information transfer with consistent connection strengths.
在这种情况下，他们使用 15 赫兹的双耳节拍，在这里我解释一下，产生了具有一致连接强度的高信息传输特征的网络活动。
What they're really talking about is changes in neural activity patterns within the brain that led to or at least were correlated with improvements on visuospatial working memory.
他们真正谈论的是大脑内神经活动模式的变化，这些变化导致或至少与视觉空间工作记忆的改善相关。
Visuospatial working memory tasks are different than the working memory tasks that you performed earlier.
视觉空间工作记忆任务与您之前执行的工作记忆任务不同。
Visuospatial working memory tasks involve the cognitive generation that is within your head of the so-called visuospatial sketchpad.
视觉空间工作记忆任务涉及大脑中所谓的视觉空间画板的认知生成。
So it's this idea that you see something, and then you kind of sketch it out in your mind.
因此，你看到一些东西，然后在脑海中将其勾画出来，就是这样的想法。
You have to know the relationships between things in space, pay attention to what they are, keep those in mind, again, because it's working memory, just as long as it's necessary to perform a task.
你必须知道空间中事物之间的关系，注意它们是什么，再次牢记它们，因为它是工作记忆，只要它是执行任务所必需的。
That's what visuospatial working memory is.
这就是视觉空间工作记忆。
As you can imagine, it translates to an enormous number of everyday activities required for focus and attention and learning and performance.
正如您可以想象的那样，它转化为集中注意力、学习和表现所需的大量日常活动。
And indeed, 15 hertz binaural beats was able to produce a small but significant improvement in that sort of working memory task.
事实上，15 赫兹的双耳节拍能够对此类工作记忆任务产生微小但显着的改善。
So I want to emphasize again, we don't know the relationship between binaural beats and dopamine, at least not from these studies.
所以我想再次强调，我们不知道双耳节拍和多巴胺之间的关系，至少从这些研究中不知道。
But I felt I'd be remiss if I didn't mention these two studies that show that 40 hertz binaural beats, 15 hertz binaural beats can indeed improve working memory performance.
但我觉得如果我没有提到这两项研究，那就是我的失职了，这两项研究表明，40 赫兹双耳节拍和 15 赫兹双耳节拍确实可以提高工作记忆表现。
And in these sorts of scenarios, individuals are listening to the binaural beats while they are doing the working memory task, and in some cases, before they are doing the working memory task.
在这些场景中，人们在执行工作记忆任务时，以及在某些情况下，在执行工作记忆任务之前，都会听到双耳节拍。
Either seems to work.
似乎都有效。
It depends on the study.
这取决于研究。
There are a bunch of other studies.
还有很多其他研究。
But I thought I'd mention binaural beats because I know a number of people are interested in them.
但我想我应该提到双耳节拍，因为我知道很多人对它们感兴趣。
Again, non-pharmacologic, zero cost because you can find tools for binaural beat generation, zero cost out there, approaches to improving working memory.
再说一次，非药物、零成本，因为你可以找到双耳节拍生成的工具、零成本、改善工作记忆的方法。
Okay, what about over-the-counter compounds that are known to increase circulating dopamine that can potentially improve working memory, and that indeed have been shown in peer-reviewed studies to improve working memory by way of increasing circulating, presumably brain levels of dopamine?
好吧，那些已知可以增加循环多巴胺、可能改善工作记忆的非处方化合物怎么样？同行评审的研究确实表明，这些化合物可以通过增加循环中的多巴胺（大概是大脑中的多巴胺水平）来改善工作记忆？
Well, I can think of two specific categories of supplements, that is, over-the-counter compounds, that at least at this point in time are legal in the United States, that can increase dopamine levels.
嗯，我可以想到两类特定的补充剂，即非处方化合物，至少目前在美国是合法的，可以增加多巴胺水平。
Those two are L-tyrosine, which is an amino acid precursor to dopamine, and mucuna pruriens, which is, believe it or not, it's a velvety bean or the outer component of this velvety bean that contains or is equivalent to 99% L-DOPA.
这两种物质分别是 L-酪氨酸（多巴胺的氨基酸前体）和黧豆，不管你信不信，它是一种天鹅绒豆或这种天鹅绒豆的外部成分，含有或相当于 99% 的 L-多巴。
L-DOPA is a key component in the biochemical cascade leading to the production of dopamine.
L-DOPA 是导致多巴胺产生的生化级联中的关键成分。
In fact, L-DOPA is often prescribed for Parkinson's patients as a means to increase their dopamine levels.
事实上，左旋多巴经常被用于帕金森病患者，作为增加多巴胺水平的一种手段。
There are at least three studies that I am aware of, of the use of mucuna pruriens to increase dopamine for the treatment of Parkinson's.
据我所知，至少有三项研究使用黧豆增加多巴胺来治疗帕金森病。
In other words, mucuna pruriens increases dopamine levels, and yes, it has been shown to improve some of those symptoms of Parkinson's patients.
换句话说，刺毛黧豆会增加多巴胺水平，是的，它已被证明可以改善帕金森病患者的一些症状。
We're not talking about treatment of Parkinson's today.
我们今天讨论的不是帕金森氏症的治疗。
I want to caution people against any sort of use of supplements to treat Parkinson's or other conditions without consulting your doctor.
我想提醒人们，在未咨询医生的情况下，不要使用任何补充剂来治疗帕金森病或其他疾病。
All right?
好的？
That's very, very critical to point out.
指出这一点非常非常重要。
If we're talking about ways to increase dopamine for sake of improving working memory by way of supplementation, I think we should start with L-tyrosine, because L-tyrosine, unlike mucuna pruriens, is a bit further up.
如果我们谈论通过补充来增加多巴胺以改善工作记忆的方法，我认为我们应该从 L-酪氨酸开始，因为 L-酪氨酸与黧豆不同，要高一些。
Actually, it's way further up the biochemical cascade leading to dopamine production.
事实上，它是导致多巴胺产生的生化级联的更进一步。
However, it has been shown in several studies that L-tyrosine supplementation can indeed increase dopamine.
然而，多项研究表明，补充L-酪氨酸确实可以增加多巴胺。
And moreover, and here I'm quoting the title of a study published in 1999, which I realize is a few years back, but of course, there's some excellent studies from a few years back or more.
此外，我在这里引用了 1999 年发表的一项研究的标题，我意识到这是几年前的事了，但是当然，有一些几年前甚至更长时间前的优秀研究。
"Tyrosine improves working memory in a multitasking environment." Now, this particular study from Thomas et al., has some interesting aspects and some aspects that made me go a little bit wide-eyed, but not necessarily wide-eyed because the results are so dramatic.
“酪氨酸可以改善多任务环境中的工作记忆。”现在，托马斯等人的这项特殊研究有一些有趣的方面，有些方面让我有点惊讶，但不一定惊讶，因为结果是如此引人注目。
In fact, when one looks at all of the data in this paper, what you find is that supplementing with L-tyrosine, as they did in this study, did indeed lead to improvements in working memory under multitask conditions, as the title suggests.
事实上，当人们查看本文中的所有数据时，您会发现补充 L-酪氨酸（正如他们在本研究中所做的那样）确实可以改善多任务条件下的工作记忆，正如标题所暗示的那样。
Those improvements were significant, but they weren't enormous, okay?
这些改进很显着，但并不是很大，好吗？
They were statistically significant, but they were not enormous increases.
它们在统计上具有显着性，但并没有大幅增加。
Now, what was enormous, and the reason I got wide-eyed and still get wide-eyed, is that the dosages of L-tyrosine used in the study are really big.
现在，最重要的是，研究中使用的 L-酪氨酸的剂量非常大，这也是我现在一直都睁大眼睛的原因。
They had subjects take 150 milligrams per kilogram of L-crystalline tyrosine.
他们让受试者服用每公斤 150 毫克的 L-结晶酪氨酸。
And they had them take it in applesauce for whatever reason, or placebo.
不管出于什么原因，他们都让他们把它放在苹果酱里，或者安慰剂里。
And they did a number of different control conditions to make sure that whatever effects of L-tyrosine they observed were in fact due to L-tyrosine supplementation.
他们做了许多不同的控制条件，以确保他们观察到的 L-酪氨酸的任何影响实际上都是由于补充了 L-酪氨酸。
Why am I going wide-eyed when I see this 150 milligrams per kilogram of tyrosine?
为什么当我看到每公斤 150 毫克的酪氨酸时我会睁大眼睛？
Well I weigh 220 pounds, so that's about 100 kilograms.
我的体重是 220 磅，所以大约是 100 公斤。
So if I weigh 100 kilograms and it's 150 milligrams for every kilogram, that means that if I were a subject in the study, that they would give me 15,000 milligrams, that is 15 grams of L-tyrosine prior to doing these cognitive tasks.
因此，如果我的体重为 100 公斤，每公斤含有 150 毫克，这意味着如果我是研究对象，他们会在执行这些认知任务之前给我 15,000 毫克，即 15 克 L-酪氨酸。
Now, 15 grams of tyrosine to me seems like a very, very high dose, and I frankly can't in good conscience recommend that.
现在，15 克酪氨酸对我来说似乎是一个非常非常高的剂量，坦率地说，出于良心我不能推荐这样做。
Why?
为什么？
Well, maybe I'm just hypersensitive to L-tyrosine, but I've taken 1,000 or 1,500 milligrams of L-tyrosine, and I've definitely experienced an increase in alertness from taking 1.5 grams, not 15, 1.5 grams of L-tyrosine.
好吧，也许我只是对 L-酪氨酸过敏，但我服用了 1,000 或 1,500 毫克 L-酪氨酸，而且服用 1.5 克（而不是 15、1.5 克）L-酪氨酸确实使我的警觉性有所提高。
And in fact, at a subjective level, I can feel a meaningful increase in alertness and focus from 500 milligrams of L-tyrosine.
事实上，在主观层面上，我可以感受到 500 毫克 L-酪氨酸对警觉性和注意力的显着提高。
So I can't in good conscience suggest that people replicate the exact dose protocols within the study.
因此，出于良心，我不能建议人们在研究中复制精确的剂量方案。
Nonetheless, the study, as the title suggests, shows that supplementing with L-tyrosine can indeed increase working memory capacity, especially in a multitasking environment, which in many ways carries over to the sorts of requirements for working memory and attention capacity to get through life in a very focused, for lack of a better word, way, in a very regimented, do this, do that, task switch, multiple things, interleave.
尽管如此，正如标题所暗示的，这项研究表明，补充L-酪氨酸确实可以增加工作记忆能力，尤其是在多任务环境中，这在很多方面都延续了对工作记忆和注意力能力的各种要求，以一种非常集中的方式度过生活，因为缺乏更好的词，方式，以一种非常严格的方式，做这个，做那个，任务切换，多件事，交错。
That's what moving through one's day, or at least workday, or anything that requires cognition and focus entails.
这就是一天的生活，或者至少是一个工作日，或者任何需要认知和专注的事情。
So first of all, I'll just say what I always say when discussing any kind of compound or prescription drug, never add or remove any supplement from your supplement regimen, if you have one, without consulting with your health provider first to make sure that you are safe to take that particular supplement.
首先，我想说的是，在讨论任何一种化合物或处方药时，我总是说的话，如果您有补充剂，切勿在您的补充剂方案中添加或删除任何补充剂，而无需先咨询您的医疗服务提供者以确保您可以安全地服用该特定补充剂。
Now, many physicians, MDs, are not familiar with most supplements, so you'll probably need to bring some literature to the phone call or to the visit.
现在，许多医生、医学博士对大多数补充剂都不熟悉，因此您可能需要在打电话或就诊时携带一些文献。
But of course, there are many healthcare providers, including some MDs, that are open to supplementation, especially these days as supplements have become, I would say, generally more accepted.
但当然，有许多医疗保健提供者，包括一些医学博士，对补充剂持开放态度，尤其是现在，我想说，补充剂已经变得普遍更容易被接受。
There are certain ones like vitamin D3 and fish oils and things like that that are more common than L-tyrosine, but there are many physicians who are open to discussions about supplements such as L-tyrosine.
有些维生素 D3 和鱼油之类的东西比 L-酪氨酸更常见，但许多医生愿意讨论 L-酪氨酸等补充剂。
If you know that you can supplement with L-tyrosine safely and you opt to do so, what dosages would you potentially take?
如果您知道可以安全地补充 L-酪氨酸并且您选择这样做，您可能会服用什么剂量？
Well, here we have to look at the dosages used in these studies.
好吧，在这里我们必须看看这些研究中使用的剂量。
I think it's only fair, it's only safe that we acknowledge that these dosages are really, really high.
我认为我们承认这些剂量确实非常高，这才是公平、安全的。
And I think the logical, the safe thing to do would be to start with the minimal effective dose.
我认为合乎逻辑、安全的做法是从最小有效剂量开始。
So if you weigh 50 kilograms, rather than start right off with the equivalent dosage to this study, maybe you start with 250 milligrams of L-tyrosine.
因此，如果您的体重为 50 公斤，那么您可能会从 250 毫克 L-酪氨酸开始，而不是立即服用与本研究相同的剂量。
If you weigh a bit more like me, you're 100 kilograms or 75 kilograms, maybe you take 500 milligrams of L-tyrosine and see whether or not you experience a significant effect on working memory, attention, and performance.
如果你的体重像我一样重一点，比如 100 公斤或 75 公斤，也许你会服用 500 毫克 L-酪氨酸，看看你的工作记忆、注意力和表现是否会受到显着影响。
So the idea here is to establish the minimal effective dose.
所以这里的想法是确定最小有效剂量。
I should also point out that some people, not all, but some people experience a bit of a crash after L-tyrosine supplementation, such that they feel more alert, more focused, better ability to perform working memory tasks, move about their day, but then three or four hours later, experience kind of a drop.
我还应该指出，有些人（不是全部），但有些人在补充 L-酪氨酸后会经历一些崩溃，这样他们会感觉更警觉、更专注、更好地执行工作记忆任务、活动自己的一天，但三四个小时后，就会经历某种程度的下降。
So you need to be mindful of that.
所以你需要注意这一点。
In fact, you need to be mindful of any kind of pharmacology where you're increasing dopamine.
事实上，您需要注意任何增加多巴胺的药理学。
This is one of the reasons why I like the behavioral protocols that we talked about earlier because they're known to create big but long-lasting and slowly tapering off increases in dopamine and other catecholamines.
这就是我喜欢我们之前讨论的行为方案的原因之一，因为众所周知，它们会产生大量但持久的多巴胺和其他儿茶酚胺的增加，并逐渐减少。
Now, for those who are curious about and perhaps even want to try mucuna pruriens, please absolutely talk to your doctor first.
现在，对于那些对黧豆感到好奇甚至想尝试黧豆的人，请务必先咨询您的医生。
Mucuna pruriens is essentially the equivalent of L-DOPA.
刺毛黧豆本质上相当于左旋多巴。
L-DOPA is a prescription drug, as I mentioned before, and mucuna pruriens potently increases dopamine.
正如我之前提到的，左旋多巴是一种处方药，黧豆能有效增加多巴胺。
What dosages of mucuna pruriens can increase dopamine?
什么剂量的黧豆可以增加多巴胺？
Well, typically in studies of Parkinson's patients, but also studies exploring typical people who don't have Parkinson's in cognitive tasks or in sports performance have explored anywhere from one to five grams of mucuna pruriens.
嗯，通常是在对帕金森氏症患者的研究中，而且在探索没有帕金森氏症的典型人的认知任务或运动表现方面的研究也探索了 1 到 5 克的黧豆粉。
Mucuna pruriens, again, is a very potent way to increase dopamine.
刺毛黧豆再次是增加多巴胺的一种非常有效的方法。
And here, if your healthcare provider approves it and you decide to try it, I would suggest starting with a very, very low dose, again, to find the minimal effective dose.
在这里，如果您的医疗保健提供者批准它并且您决定尝试它，我建议再次从非常非常低的剂量开始，以找到最小有效剂量。
So maybe even just 500 milligrams, not even going to the one-gram dose, maybe even 250 milligrams, and really evaluating how much mucuna pruriens can produce a meaningful impact on working memory and attention for you.
因此，甚至可能只是 500 毫克，甚至不是 1 克剂量，甚至可能是 250 毫克，并真正评估有多少黧豆可以对您的工作记忆和注意力产生有意义的影响。
So mucuna pruriens is kind of a bridge between over-the-counter supplements and prescription drugs.
因此，刺毛黧豆是非处方补充剂和处方药之间的桥梁。
I say it's a bridge because it is oh-so-similar to that prescription drug L-DOPA.
我说它是一座桥梁，因为它与处方药左旋多巴非常相似。
And of course, there is a long list of prescription drugs that are known to be dopamine agonists, several of which, many of which, in fact, have been shown to improve working memory.
当然，有一长串已知为多巴胺激动剂的处方药，其中有几种，其中许多实际上已被证明可以改善工作记忆。
You already learned about one of those before, which is bromocriptine.
您之前已经了解过其中一种，那就是溴隐亭。
Now, you need a prescription from a physician to get bromocriptine.
现在，您需要医生的处方才能获得溴隐亭。
But bromocriptine, we know, based on that work from Desposito and colleagues that I talked about earlier, increases dopamine.
但是，根据我之前提到的 Desposito 和同事的工作，我们知道，溴隐亭会增加多巴胺。
It does so in about 90 minutes.
大约 90 分钟即可完成。
It achieves peak levels of dopamine in about 90 minutes and improves working memory in individuals that start off with a low working memory span, and we know from neuroimaging, those are the individuals with lower baseline levels of dopamine.
它在大约 90 分钟内达到多巴胺的峰值水平，并改善了工作记忆跨度较低的个体的工作记忆，我们从神经影像学中得知，这些人的多巴胺基线水平较低。
So should you run out and ask your doctor for bromocriptine?
那么你应该跑出去向医生询问溴隐亭吗？
Maybe.
或许。
Most doctors won't prescribe bromocriptine for that reason.
由于这个原因，大多数医生不会开溴隐亭。
I should mention that work from Desposito lab and other laboratories has shown that one of the hallmark features of traumatic brain injury, especially frontal lobe injury, as well as certain neurodegenerative conditions like Parkinson's, but other forms of dementia, as well as ADHD, involve deficits in working memory and attention, which makes sense given what we know about the symptoms of those conditions.
我应该提到，Desposito 实验室和其他实验室的工作表明，创伤性脑损伤的标志性特征之一，尤其是额叶损伤，以及帕金森氏症等某些神经退行性疾病，但其他形式的痴呆症以及多动症，都涉及工作记忆和注意力缺陷，考虑到我们对这些疾病症状的了解，这是有道理的。
And that bromocriptine has been prescribed off-label for the treatment of those conditions to some degree of success.
溴隐亭已被用于治疗这些疾病，并取得了一定程度的成功。
However, those are off-label circumstances.
然而，这些都是标签外情况。
Right now, as far as I know, bromocriptine is not prescribed specifically for those conditions at a kind of whole population level.
目前，据我所知，溴隐亭并没有专门针对整个人口水平的这些病症。
It's not one of the drugs on the lookup table for ADHD or TBI, but certain well-informed neurologists and physicians do prescribe it for that reason.
它不是治疗 ADHD 或 TBI 的查找表上的药物之一，但某些消息灵通的神经科医生和医生确实出于这个原因开出它。
There are other dopamine agonists that are relevant in this context.
还有其他与此相关的多巴胺激动剂。
The ones that I think most of you will be familiar with are the drugs that increase dopamine and norepinephrine for the treatment of ADHD.
我想你们大多数人都会熟悉那些增加多巴胺和去甲肾上腺素来治疗多动症的药物。
And I did an entire episode of the Huberman Lab podcast about those compounds, things like Adderall, things like Ritalin, which by the way is quite different than Adderall in terms of how much dopamine relative to norepinephrine it causes the increase of.
我在 Huberman 实验室播客中做了一整集关于这些化合物的内容，比如阿得拉、利他林，顺便说一下，就多巴胺相对于去甲肾上腺素的增加而言，它与阿得拉有很大不同。
I cover all that in those episodes, and you can simply go to hubermanlab.com, put ADHD, Adderall, or ADHD Ritalin, and I talk about other things as well.
我在这些剧集中介绍了所有内容，您只需访问 hubermanlab.com，输入 ADHD、Adderall 或 ADHD Ritalin，我也会讨论其他内容。
I also talk a little bit about Modafinil, which is an entirely different category of drug known to improve cognitive performance, in some cases in ADHD, but in everybody.
我还谈了一点关于莫达非尼，这是一种完全不同类别的药物，已知可以改善认知能力，在某些情况下可以改善多动症，但对每个人来说都是如此。
So there are a lot of different drugs that can improve working memory.
因此有很多不同的药物可以改善工作记忆。
Most of those do so by increasing transmission of dopamine or availability of dopamine, somehow changing dopamine levels in the brain by increasing them.
其中大多数是通过增加多巴胺的传输或多巴胺的可用性来实现的，以某种方式通过增加多巴胺水平来改变大脑中的多巴胺水平。
So if you're somebody that has challenges with working memory, focus, and attention, please see those episodes and please talk to your doctor about potentially using pharmacology to increase dopamine.
因此，如果您在工作记忆、注意力和注意力方面存在困难，请查看这些片段，并与您的医生讨论是否可以使用药物来增加多巴胺。
However, and this is very important, many people who have challenges with focus, attention, and working memory and fall under the category of subclinical levels of ADHD, and even some individuals with ADHD, young and old, manage their symptoms and in some cases improve their focus through the use of behavioral tools, nutritional tools, supplement-based tools in ways that either allow them to reduce their total prescription drug dosages and in some cases come off them entirely.
然而，这一点非常重要，许多在注意力、注意力和工作记忆方面存在挑战并属于亚临床水平多动症的人，甚至一些患有多动症的人，无论年轻还是年长，都可以通过使用行为工具、营养工具、基于补充剂的工具来控制症状，并在某些情况下提高注意力，这些方法可以让他们减少处方药总剂量，在某些情况下完全停止使用。
Now, I am definitely not saying that people should come off those drugs entirely.
现在，我绝对不是说人们应该完全戒掉这些药物。
And in fact, I want to take a really firm stand here because I know this is a bit controversial, but I'm just going to tell you, having evaluated the whole literature several times over now, I do think, I personally believe that there is a strong case for certain children and adults to take these compounds that increase dopamine and epinephrine.
事实上，我想在这里采取非常坚定的立场，因为我知道这有点有争议，但我只是想告诉你，在多次评估整个文献后，我确实认为，我个人认为，某些儿童和成人有充分的理由服用这些增加多巴胺和肾上腺素的化合物。
Yes, those compounds are different forms of amphetamine, but those compounds we know can increase neuroplasticity, the rewiring, LTP, LTD, et cetera, within the neural circuits that control focus, attention, and working memory.
是的，这些化合物是不同形式的安非他明，但我们知道这些化合物可以增加控制焦点、注意力和工作记忆的神经回路内的神经可塑性、重新布线、LTP、LTD等。
And so they do have their place for certain individuals.
因此，它们确实对某些人有一席之地。
We don't want to rule those out.
我们不想排除这些可能性。
Are they overprescribed?
他们的处方是否过多？
My feeling is that, yes, they are probably overprescribed.
我的感觉是，是的，它们可能处方过多。
However, there are a number of individuals that strongly benefit from them as well.
然而，也有许多人从中受益匪浅。
So if you are going to explore the use of those compounds for sake of improving working memory, certainly if you're going to explore them for sake of improving working memory and focus in young kids, please talk to your physician.
因此，如果您打算探索使用这些化合物来改善工作记忆，当然，如果您打算探索它们来改善幼儿的工作记忆和注意力，请咨询您的医生。
Because they're prescription drugs, you would need to talk to a physician anyway.
因为它们是处方药，所以您无论如何都需要咨询医生。
But regardless of whether or not you're trying to improve focus and working memory in a child, in an adult, someone with TBI, someone with Parkinson's, I think it stands to reason that you would arrive to that conversation with some knowledge of not just the prescription drugs that are potentially available, but also some of the supplement-based tools, some of the behavioral tools, because as we know, and as a good friend of mine who's an excellent physician says, better living through chemistry still requires better living.
但无论你是否试图提高儿童、成人、创伤性脑损伤患者、帕金森氏症患者的注意力和工作记忆，我认为你理所当然地会在进行对话时不仅了解可能可用的处方药，还了解一些基于补充剂的工具、一些行为工具，因为正如我们所知，正如我的一位优秀医生朋友所说，通过化学实现更好的生活仍然需要更好的生活。
Meaning, yes, prescription drugs can have a positive impact on these aspects of brain function in a way that can really improve lives, but that behavioral tools also work.
这意味着，是的，处方药可以对大脑功能的这些方面产生积极影响，从而真正改善生活，但行为工具也有效。
In fact, they can collaborate in a very synergistic way to increase the amount of neuroplasticity in the relevant circuit.
事实上，它们可以以一种非常协同的方式合作，以增加相关回路中的神经可塑性。
So I'm of the mind, and I think more and more people out there, I like to think, are of the mind that behaviors, nutrition, supplement-based tools, and prescription drugs all can have their place to varying degrees, depending on the circumstances and the individual.
因此，我认为，我认为越来越多的人认为，行为、营养、补充剂工具和处方药都可以在不同程度上占有一席之地，具体取决于具体情况和个人。
Okay, so today we talked about working memory, this incredible capacity of our brain.
好的，今天我们谈论工作记忆，这是我们大脑的不可思议的能力。
In fact, a specific set of brain circuits designed for us to absorb information that is perceived in our environment, use the relevant parts, and then chuck it, just get rid of it, forget it.
事实上，一组特定的大脑回路是为我们设计的，用于吸收在我们的环境中感知到的信息，使用相关部分，然后扔掉它，摆脱它，忘记它。
So very different than short and long-term memory, which we also discussed, and we talked about a few of the mechanisms as well.
与我们也讨论过的短期记忆和长期记忆非常不同，我们也讨论了一些机制。
I think you'll agree that working memory is one of the more incredible aspects to brain function.
我想你会同意工作记忆是大脑功能中最令人难以置信的方面之一。
If you think about it, this is a set of neural circuits that engage the same algorithm over and over in different contexts in order for us to be able to navigate new environments, familiar environments, to interleave different activities, different strategies, to task switch, to rule out distractors.
如果你仔细想想，这是一组神经回路，它们在不同的环境中一遍又一遍地使用相同的算法，以便我们能够导航新环境、熟悉的环境，交织不同的活动、不同的策略，进行任务切换，排除干扰。
It's oh so critical to every aspect of our waking life.
它对我们清醒生活的各个方面都至关重要。
And fortunately, there are also zero-cost and low-cost behavioral, supplement-based, and prescription drug approaches to improving this incredible thing we call working memory.
幸运的是，还有零成本和低成本的行为、补充剂和处方药方法来改善我们称之为工作记忆的不可思议的东西。
So it was a pleasure to share some of those with you today as well.
所以今天也很高兴与大家分享其中的一些内容。
If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on both Spotify and Apple.
此外，请在 Spotify 和 Apple 上订阅该播客。
Please also check out the sponsors mentioned at the beginning and throughout today's episode.
另请查看今天节目开头和整个节目中提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
If you have questions for me or comments about the podcast or guests or topics that you'd like me to host on the Huberman Lab podcast, please put those in the comments section on YouTube.
如果您对我有疑问，或者对您希望我在 Huberman Lab 播客上主持的播客、嘉宾或主题有任何意见，请在 YouTube 的评论部分中提出。
I do read all the comments.
我确实阅读了所有评论。
If you're not already following me on social media, I am hubermanlab on all social media platforms.
如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 hubermanlab。
So that's Instagram, Twitter, now called X, Threads, Facebook, and LinkedIn.
这就是 Instagram、Twitter（现在称为 X）、Threads、Facebook 和 LinkedIn。
And on all of those platforms, I discuss science and science-related tools, some of which overlaps with the content on the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.
在所有这些平台上，我讨论了科学和与科学相关的工具，其中一些与 Huberman Lab 播客上的内容重叠，但其中大部分与 Huberman Lab 播客上的内容不同。
Again, that's hubermanlab on all social media platforms.
再说一次，这就是所有社交媒体平台上的 hubermanlab。
If you haven't already subscribed to our monthly Neural Network Newsletter, the Neural Network Newsletter is a completely zero-cost newsletter that provides podcast summaries and protocols in the form of brief PDFs of one to three pages in which I detail things like how to do deliberate cold exposure and some of the science behind it, how to regulate your dopamine levels, how to improve your sleep, and on and on.
如果您还没有订阅我们的每月神经网络时事通讯，神经网络时事通讯是一份完全零成本的时事通讯，以一到三页的简短 PDF 形式提供播客摘要和协议，其中我详细介绍了如何进行有意的寒冷暴露及其背后的一些科学知识、如何调节多巴胺水平、如何改善睡眠等等。
Everything from focus, neuroplasticity, and all of which is available, again, completely zero cost by going to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and simply sign up by providing your email.
从焦点、神经可塑性等所有内容都可以完全零成本获得，只需访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到“时事通讯”，然后只需提供您的电子邮件即可注册。
And I want to emphasize that we do not share your email with anybody.
我想强调的是，我们不会与任何人分享您的电子邮件。
Thank you once again for joining me for today's discussion about working memory and ways to improve your working memory.
再次感谢您参加今天关于工作记忆和改善工作记忆的方法的讨论。
And last but certainly not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。