Understand & Improve Memory Using Science-Based Tools

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we are discussing memory, in particular, how to improve your memory.

今天我们讨论的是记忆力，特别是如何提高记忆力。

Now, the study of memory is one that dates back many decades, and by now there's a pretty good understanding of how memories are formed in the brain, the different structures involved, and some of the neurochemicals involved, and we will talk about some of that today.

现在，对记忆的研究可以追溯到几十年前，到目前为止，人们对大脑中记忆的形成方式、所涉及的不同结构以及所涉及的一些神经化学物质有了很好的了解，今天我们将讨论其中的一些内容。

Often overlooked, however, is that memories are not just about learning.

然而，经常被忽视的是，记忆不仅仅与学习有关。

Memories are also about placing your entire life into a context.

记忆还在于将你的整个生活置于一个背景中。

And that's because what's really special about the brain, and in particular the human brain, is its ability to place events in the context of past events, the present and future events, and sometimes even combinations of the past and present, or present and future, and so on.

这是因为大脑，尤其是人类大脑的真正特别之处在于，它能够将事件置于过去事件、现在和未来事件的背景下，有时甚至是过去和现在、现在和未来的组合，等等。

So when we talk about memory, what we're really talking about is how your immediate experiences relate to previous and future experiences.

因此，当我们谈论记忆时，我们真正谈论的是你的直接经历与之前和未来的经历之间的关系。

Andrew Huberman:

安德鲁·休伯曼：

Today I'm going to make clear how that process occurs.

今天我将阐明这个过程是如何发生的。

Even if you don't have a background in biology or psychology, I promise to put it into language that anyone can access and understand.

即使您没有生物学或心理学背景，我也保证将其转化为任何人都可以访问和理解的语言。

And we are going to talk about the science that points to specific tools for enhancing learning and memory.

我们将讨论指向增强学习和记忆的特定工具的科学。

We're also going to talk about unlearning and forgetting.

我们还将讨论忘却和遗忘。

There are, of course, instances in which we would like to forget things, and that, too, is a biological process for which great tools exist to, for instance, eliminate, or at least reduce the emotional load of a previous experience that you really did not like, or that perhaps even was traumatic to you.

当然，在某些情况下，我们会想要忘记一些事情，这也是一个生物过程，存在一些伟大的工具，例如，可以消除或至少减少您之前真正不喜欢的经历的情绪负担，或者甚至可能对您造成创伤。

Andrew Huberman:

安德鲁·休伯曼：

So today you're going to learn about the systems in the brain and body that establish memories, you're going to learn why certain memories are easier to form than others, and I'm going to talk about specific tools that are grounded in not just one, not just a dozen, but well over a hundred studies in animals and humans that point to specific protocols that you can use in order to stamp down learning of particular things more easily.

所以今天你将了解大脑和身体中建立记忆的系统，你将了解为什么某些记忆比其他记忆更容易形成，我将讨论一些特定的工具，这些工具不仅基于一项、不只是十多项，而是基于一百多项针对动物和人类的研究，这些研究指出了你可以使用的特定协议，以便更容易地抑制对特定事物的学习。

And you can also leverage that same knowledge to better forget, or unload the emotional weight of experiences that you did not like.

您还可以利用相同的知识来更好地忘记或卸下您不喜欢的经历的情感负担。

Andrew Huberman:

安德鲁·休伯曼：

We are also going to discuss topics like déjà vu and photographic memory.

我们还将讨论似曾相识和过目不忘的话题。

And for those of you that do not have a photographic memory, and I should point out that I do not have a photographic memory either, well, you will learn how to use your visual system in order to better learn visual and auditory information.

对于那些没有过目不忘的人，我应该指出，我也没有过目不忘的记忆，那么，你们将学习如何使用视觉系统，以便更好地学习视觉和听觉信息。

There are protocols to do this grounded in excellent peer-reviewed research, so while you may not have a true photographic memory, by the end of the episode, you will have tools in hand, or I should say tools in mind, or in eyes and mind, to be able to encode and remember specific events better than you would otherwise.

有一些基于优秀的同行评审研究的协议可以做到这一点，所以虽然你可能没有真正的过目不忘的记忆力，但在这一集结束时，你将拥有手中的工具，或者我应该说头脑中的工具，或者在眼睛和头脑中，能够比其他方式更好地编码和记住特定事件。

Andrew Huberman:

安德鲁·休伯曼：

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

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

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

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

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

Okay, let's talk about memory.

好吧，我们来谈谈记忆。

And let's talk about how to get better at remembering things.

我们来谈谈如何更好地记住事情。

Now, in order to address both of those things, we need to do a little bit of brain science 101 review, and I promise this will only take two minutes, and I promise that even if you don't have a background in biology, it will make sense.

现在，为了解决这两个问题，我们需要做一些脑科学 101 回顾，我保证这只需要两分钟，而且我保证即使你没有生物学背景，它也会有意义。

We are constantly being bombarded with physical stimuli: patterns of touch on our skin, light to our eyes — light to our skin, for that matter — smells, taste, and sound waves.

我们不断受到物理刺激的轰炸：皮肤上的触摸模式、眼睛上的光——就此而言，皮肤上的光——气味、味道和声波。

In fact, if you can hear me saying this right now, well that's the consequence of sound waves arriving into your ears through headphones, a computer, or some other speaker device.

事实上，如果你现在能听到我这么说，那就是声波通过耳机、电脑或其他扬声器设备进入你耳朵的结果。

Each one of and all of those sensory stimuli are converted into electricity and chemical signals by your so-called nervous system: your brain, your spinal cord, and all their connections with the organs of the body, and all the connections of your organs of the body back to your brain and spinal cord.

每一种和所有这些感觉刺激都会被你所谓的神经系统转化为电和化学信号：你的大脑、你的脊髓，以及它们与身体器官的所有连接，以及你身体器官与你的大脑和脊髓的所有连接。

Andrew Huberman:

安德鲁·休伯曼：

One of the primary jobs of your nervous system, in fact, is to convert physical events in the world that are nonnegotiable.

事实上，神经系统的主要工作之一就是转换世界上不可协商的物理事件。

Photons of light are photons of light, sound waves are sound waves.

光的光子是光的光子，声波是声波。

There's no changing that.

这一点没有改变。

But your nervous system does change that.

但你的神经系统确实会改变这一点。

It converts those things into electrical signals and chemical signals, which are the language of your nervous system.

它将这些东西转换成电信号和化学信号，这是神经系统的语言。

Now, just because you're being bombarded with all this sensory information and it's being converted into a language that neurons and the rest of your nervous system can understand does not mean that you are aware of it all.

现在，仅仅因为你受到所有这些感官信息的轰炸，并且这些信息被转换成神经元和神经系统其他部分可以理解的语言，并不意味着你意识到了这一切。

In fact, you are only going to perceive a small amount of that sensory information.

事实上，你只会感知到少量的感官信息。

For instance, if you can hear me speaking right now, you are perceiving my voice, but you are also most likely neglecting the feeling of the contact of your skin with whichever surface you happen to be sitting or standing on.

例如，如果您现在可以听到我说话，那么您正在感知我的声音，但您也很可能忽略了皮肤与您碰巧坐着或站立的任何表面接触的感觉。

Andrew Huberman:

安德鲁·休伯曼：

It is only by perceiving a subset, a small fraction of the sensory events in our environment, that we can make sense of the world around us.

只有通过感知环境中感官事件的一小部分，我们才能理解周围的世界。

Otherwise, we would just be overwhelmed with all the things that are happening in any one given moment.

否则，我们就会被某一时刻发生的所有事情淹没。

Now, memory is simply a bias in which perceptions will be replayed again in the future.

现在，记忆只是一种偏见，感知将在未来再次重演。

Anytime you experience something, that is the consequence of specific chains of neurons, that we call neural circuits, being activated.

每当你经历某些事情时，这都是特定神经元链（我们称之为神经回路）被激活的结果。

And memory is simply a bias in the likelihood that that specific chain of neurons will be activated again.

记忆只是对特定神经元链再次被激活的可能性的偏差。

For instance, if you can remember your name, and I certainly hope that you can, well, that means that there are specific chains of neurons in your brain that represent your name, and when those neurons connect with one another and communicate electrically with one another in a particular sequence, you remember your name.

例如，如果你能记住你的名字，我当然希望你能，那么，这意味着你的大脑中有特定的神经元链代表你的名字，当这些神经元相互连接并以特定顺序相互电通信时，你就会记住你的名字。

Were that particular chain of neurons to be disrupted, you would not be able to remember your name.

如果那条特定的神经元链被破坏，你将无法记住你的名字。

Andrew Huberman:

安德鲁·休伯曼：

Now, this might seem immensely simple, but it raises this really interesting question, which we talked about before, which is why do we remember certain things and not others?

现在，这可能看起来非常简单，但它提出了我们之前讨论过的一个非常有趣的问题，这就是为什么我们会记住某些事情而不是其他事情？

Because according to what I've just said, as you go through life, you're experiencing things all the time.

因为根据我刚才所说，在你的一生中，你一直在经历一些事情。

You're constantly being bombarded with sensory stimuli; some of those sensory stimuli you perceive, and only some of those perceptions get stamped down as memories.

你不断受到感官刺激的轰炸；你感知到的一些感官刺激，只有其中一些感知会被铭刻为记忆。

Today I'm going to teach you how certain things get stamped down as memories, and I'm going to teach you how to leverage that process in order to remember the information that you want far better.

今天，我将教你如何将某些事情铭刻为记忆，并且我将教你如何利用这个过程来更好地记住你想要的信息。

Now, even though I've told you that a memory is simply a bias in the likelihood that a particular chain of neurons will be activated in a particular sequence again and again, it doesn't operate on its own.

现在，尽管我已经告诉过你，记忆只是对特定神经元链一次又一次以特定序列被激活的可能性的偏差，但它不会自行运作。

In fact, most of what we remember takes place in a context of other events.

事实上，我们所记得的大部分事情都是在其他事件的背景下发生的。

Andrew Huberman:

安德鲁·休伯曼：

For instance, you can most likely remember your name, and yet you're probably not thinking about when it was that you first learned your name.

例如，您很可能可以记住您的名字，但您可能不会想到您第一次知道您的名字是什么时候。

This generally happens when we are very, very young children.

这通常发生在我们很小很小的时候。

And yet, I'm guessing you could probably remember a time when someone mispronounced your name, or made fun of your name, or, as the case was for me, I got to the third grade and there were two Andrews.

然而，我猜你可能还记得有人念错了你的名字，或者取笑你的名字，或者，就我而言，我升到三年级，有两个安德鲁斯。

And sadly for me, I lost the coin flip that allowed me to keep Andrew, and from about third grade until about 12th grade, people called me Andy, which I really did not prefer.

对我来说可悲的是，我失去了让我留住安德鲁的机会，从三年级到十二年级，人们都叫我安迪，我真的不喜欢这个名字。

So if you call me Andy in the comments, I'll delete your comment.

所以如果你在评论中叫我安迪，我会删除你的评论。

Just kidding, it doesn't bother me that much.

开个玩笑，这对我来说并不那么困扰。

But eventually, I reclaimed Andrew as my name.

但最终，我恢复了安德鲁作为我的名字。

Well, it was mine to begin with and throughout, but I started going by Andrew again.

好吧，从头到尾都是我的，但我又开始用安德鲁了。

Andrew Huberman:

安德鲁·休伯曼：

Why do I say this?

我为什么这么说呢？

Well, there's a whole context to my name for me.

嗯，我的名字有一个完整的背景。

And there may or may not be a whole context to your name for you, but presumably if you ask your parents why they named you your given name, you'll get a context, et cetera.

你的名字可能有也可能没有完整的上下文，但大概如果你问你的父母为什么给你命名你的名字，你会得到一个上下文，等等。

That context reflects the activation of other neural circuits that are also related to other events in your life, not just your name, but probably your siblings' names and who your parents are, and on, and on, and on.

这种背景反映了其他神经回路的激活，这些神经回路也与您生活中的其他事件相关，不仅仅是您的名字，还可能是您兄弟姐妹的名字以及您的父母是谁，等等。

And so, the way memory works is that each individual thing that we remember or that we want to remember is linked to something by either a close, a medium, or a very distant association.

因此，记忆的运作方式是，我们记住的或我们想要记住的每件单独的事情都通过密切的、中等的或非常遥远的联系与某件事联系起来。

Andrew Huberman:

安德鲁·休伯曼：

This turns out to be immensely important.

事实证明这非常重要。

I know many of you will read or will encounter programs that are designed to help you enhance your memory.

我知道你们中的许多人都会阅读或遇到旨在帮助您增强记忆力的程序。

You have these phenoms that can remember 50 names in a room full of people, or they can remember a bunch of names of novel objects, or maybe even in different languages.

这些天才可以在一个满是人的房间里记住 50 个名字，或者他们可以记住一堆新奇物体的名字，甚至可以记住不同语言的名字。

And oftentimes that's done by association, so people will come up with little mental tricks to either link the sound of a word or the meaning of a word in some way that's meaningful for them and will enhance their memory.

通常这是通过联想来完成的，因此人们会想出一些心理技巧，以某种对他们有意义并增强记忆的方式将单词的发音或单词的含义联系起来。

That can be done, and is impressive when we see it, and for those of you who can do that, congratulations.

这是可以做到的，并且当我们看到它时令人印象深刻，对于那些能够做到这一点的人，恭喜你。

Most of us can't do that, or at least it requires a lot of effort and training.

我们大多数人都做不到这一点，或者至少需要大量的努力和训练。

Andrew Huberman:

安德鲁·休伯曼：

However, there are things that we can do that leverage the natural biology of our nervous system to enhance learning and memory of particular perceptions and particular information.

然而，我们可以做一些事情，利用神经系统的自然生物学来增强对特定感知和特定信息的学习和记忆。

Let's first just talk about the most basic ways that we learn and remember things and how to improve learning and memory.

我们首先来谈谈我们学习和记忆事物的最基本的方法以及如何提高学习和记忆能力。

And the most basic one is repetition.

最基本的就是重复。

Now, the study of memory and the role of repetition actually dates back to the late 1800s, early 1900s, when Ebbinghaus developed the first so-called learning curves.

现在，对记忆和重复作用的研究实际上可以追溯到 1800 年代末、1900 年代初，当时艾宾浩斯开发了第一个所谓的学习曲线。

Now, learning curves are simply what results when you quantify how many repetitions of something are required in order to remember something.

现在，学习曲线就是当你量化某件事需要重复多少次才能记住某事时所得到的结果。

In fact, it's been said that Ebbinghaus liberated the understanding of learning from the philosophers by generating these learning curves.

事实上，据说艾宾浩斯通过生成这些学习曲线解放了哲学家对学习的理解。

What do we mean by that?

我们这么说是什么意思？

Well, before Ebbinghaus came along, learning and memory were thought to be philosophical ideas.

嗯，在艾宾浩斯出现之前，学习和记忆被认为是哲学思想。

Ebbinghaus came along and said, "Well, let's actually take some measurements.

艾宾浩斯走过来说：“好吧，让我们实际进行一些测量。

Let's measure how well I can remember a sequence of words or a sequence of numbers if I just repeat them."

让我们来衡量一下，如果我只是重复单词序列或数字序列，我能记住它们的程度如何。”

Andrew Huberman:

安德鲁·休伯曼：

What Ebbinghaus did is he would take a sequence of numbers or words on a page, and he would read them.

艾宾浩斯所做的是，他会在一页上记下一系列数字或单词，然后阅读它们。

And then, he would take a separate sheet of paper, and we have to presume he didn't cheat, and he would write down as many of them as he could, and he would try and keep them in the same sequence.

然后，他会拿一张单独的纸，我们必须假设他没有作弊，他会尽可能多地写下它们，并且他会尝试使它们保持相同的顺序。

Then he would compare to the original list, and he would see how many errors he made.

然后他会与原来的列表进行比较，看看自己犯了多少错误。

And you do this over, and over, and over again.

你一遍又一遍地这样做。

And as you would expect, early in the training and the learning, it took a lot more repetitions to get the sequence correct, and over time, it took fewer sequences.

正如您所期望的，在训练和学习的早期，需要更多的重复才能获得正确的序列，随着时间的推移，需要的序列会更少。

And he referred to that difference in the initial number of repetitions that he had to perform versus the later number of repetitions that he had to perform as a so-called "savings."

他将最初必须执行的重复次数与后来必须执行的重复次数之间的差异称为所谓的“节省”。

Andrew Huberman:

安德鲁·休伯曼：

So he literally thought of the brain as having to generate a kind of a currency of effort.

所以他确实认为大脑必须产生一种努力的货币。

And he talked about savings as the reduction in the amount of effort that he had to put forward in order to learn information.

他谈到节省是指减少他为了解信息而必须付出的努力。

And what he got was a learning curve, and you can imagine what that learning curve looked like; it had a very sharp peak at the beginning that dropped off over time.

他得到的是一个学习曲线，你可以想象那个学习曲线是什么样子的；它在开始时有一个非常尖锐的峰值，随着时间的推移逐渐下降。

And of course, he remembered all this meaningless information.

当然，他还记得所有这些毫无意义的信息。

But even though the information might have been meaningless, the experiment itself and what Ebbinghaus demonstrated was immensely meaningful.

但即使这些信息可能毫无意义，实验本身以及艾宾浩斯所证明的内容却非常有意义。

Because what it said was that with repetition, we can activate particular sequences of neurons, and that repeated activation lays down what we call a memory.

因为它所说的是，通过重复，我们可以激活特定的神经元序列，而重复的激活奠定了我们所说的记忆。

Andrew Huberman:

安德鲁·休伯曼：

And that might all seem like a big duh, but prior to Ebbinghaus, none of that was known.

这可能看起来像是一个大问题，但在艾宾浩斯之前，这些都不为人所知。

Now, I should also say Ebbinghaus, because of when he was alive, was not aware of these things that we call neural circuits.

现在，我还应该说艾宾浩斯，因为当他活着的时候，并没有意识到这些我们称之为神经回路的东西。

It was in 1906 that Golgi and Cajal got the Nobel Prize for actually showing that neurons are independent cells connected by synapses, these little gaps between them where they communicate.

1906 年，高尔基和卡哈尔因实际证明神经元是通过突触连接的独立细胞而获得诺贝尔奖，突触之间的这些小间隙是它们进行交流的地方。

So he may have been aware of that, but the whole notion of neural circuits hadn't really come about.

所以他可能已经意识到了这一点，但神经回路的整个概念并没有真正出现。

Nevertheless, what the Ebbinghaus learning curves really established was that sheer repetition, just repeating things over, and over, and over again, is sufficient to learn.

然而，艾宾浩斯学习曲线真正建立的是，纯粹的重复，只是一遍又一遍地重复事物，就足以学习。

Something that no doubt had been observed before, but had never been formally quantified.

毫无疑问，以前已经观察到过这种现象，但从未被正式量化。

Andrew Huberman:

安德鲁·休伯曼：

Now, if we look at that result, there's something really important that lies a little bit cryptic, that's not so obvious to most people, which is the information that he was trying to learn wasn't any more interesting the second time than it was the first, it probably was even less interesting, and less and less interesting with each repetition, and yet it was sheer repetition that allowed him to remember.

现在，如果我们看看这个结果，有一些非常重要的东西有点神秘，对大多数人来说并不那么明显，那就是他第二次试图学习的信息并不比第一次更有趣，它可能更不有趣，而且随着每次重复越来越不有趣，但正是纯粹的重复让他记住了。

Now, sometime later in the early- to mid-1920s, a psychologist in Canada named Donald Hebb came up with what was called Hebb's Postulate.

现在，在 20 年代初到中期的某个时候，加拿大一位名叫唐纳德·赫布 (Donald Hebb) 的心理学家提出了所谓的赫布假设 (Hebb's Postulate)。

And Hebb's postulate, broadly speaking, is this idea that if a sequence of neurons is active at roughly the same time, that that would lead to a strengthening of the connections between those neurons.

从广义上讲，赫布的假设是，如果一系列神经元大致在同一时间处于活动状态，就会导致这些神经元之间的连接加强。

And many, many decades of experimentation later, we now know that postulate to be true.

经过几十年的实验，我们现在知道这个假设是正确的。

Andrew Huberman:

安德鲁·休伯曼：

Neurons themselves are not smart — they don't have knowledge, so every memory is the consequence, as I told you before, of the repeated activation of a particular chain of neurons.

神经元本身并不聪明——它们没有知识，所以正如我之前告诉过你的，每一个记忆都是特定神经元链重复激活的结果。

And what Ebbinghaus showed through repetition, and what Donald Hebb proposed, and it was eventually verified through experimentation on animals and humans, was that if you encourage the coactivation of neurons, meaning, have neurons fire at roughly the same time, they will strengthen their connections.

艾宾浩斯通过重复展示的内容以及唐纳德·赫布提出的内容，以及最终通过动物和人类实验得到证实的内容是，如果你鼓励神经元的共同激活，也就是说，让神经元大致在同一时间放电，它们就会加强它们的连接。

It leads to a bias in the probability that those neurons will be active again.

它会导致这些神经元再次活跃的概率出现偏差。

Andrew Huberman:

安德鲁·休伯曼：

Now, this is vitally important, because nowadays we hear a lot about how memories are the consequence of new neurons added in the brain.

现在，这非常重要，因为现在我们听到很多关于记忆是大脑中添加新神经元的结果的说法。

Or that every time you learn something, a new connection in your brain forms.

或者说，每次你学到一些东西，你的大脑就会形成一个新的连接。

Well, sorry to break it to you, but that's simply not the case.

好吧，很抱歉打扰您，但事实并非如此。

Most of the time, and I want to emphasize most, not all, but most of the time when we learn something, it's because existing neurons, not new neurons, strengthen their connection through coactivation over, and over, and over, through repetition.

大多数时候，我想强调的是，大多数，不是全部，但大多数时候，当我们学习某些东西时，是因为现有的神经元，而不是新的神经元，通过一遍又一遍的共激活，通过重复来加强它们的连接。

Or, and this is a very important or, through very strong activation once, and only once.

或者，这是一个非常重要的或者，通过非常强的激活一次，而且仅一次。

In fact, there's something called one-trial learning, whereby we experience something and we will remember that thing forever.

事实上，有一种叫做“一次性学习”的东西，我们在体验某件事后就会永远记住那件事。

This is often most associated with negative events, and I'll explain why in a few minutes, but it can also be associated with positive events, like the first time you saw your romantic partner, or something that happened with that romantic partner, or the first time that you saw your child, or any other positive event, as well as any other extremely negative event.

这通常与负面事件最相关，我将在几分钟后解释原因，但它也可能与积极事件相关，例如您第一次见到您的浪漫伴侣，或与该浪漫伴侣发生的事情，或您第一次看到您的孩子，或任何其他积极事件，以及任何其他极端消极事件。

Andrew Huberman:

安德鲁·休伯曼：

Again, both repetition, and I guess we could label it intensity — but what we really mean when we say intensity is strong activation of neurons — can lay down these traces, these circuits that are far more likely to be active again than had there not been repetition, or not some strong activation of those circuits.

同样，重复，我想我们可以将其标记为强度——但当我们说强度是神经元的强烈激活时，我们真正的意思是——可以留下这些痕迹，这些回路比没有重复或没有这些回路的强烈激活更有可能再次激活。

With that in mind, let's return to the original contrarian question that I raised before, which is why do we remember anything?

考虑到这一点，让我们回到我之前提出的最初的逆向问题，这就是为什么我们会记住任何东西？

Every day you wake up, your neurons in your brain and body are active, different neural circuits are active, and yet you only remember a small fraction of the things that happen each day.

每天你醒来，大脑和身体的神经元都处于活跃状态，不同的神经回路也处于活跃状态，但你只记得每天发生的事情的一小部分。

And yet, you retain a lot of information from previous days, and the days before those, and so on.

然而，你仍然保留了前几天以及之前几天的大量信息，等等。

It is only with a lot of repetition, or with extremely strong activation of a given neural circuit, that we will create new memories.

只有通过大量的重复，或者给定的神经回路极其强烈的激活，我们才会创造新的记忆。

Andrew Huberman:

安德鲁·休伯曼：

And so, in a few minutes, I'll explain how to get extremely strong activation of particular neural circuits.

因此，几分钟后，我将解释如何获得特定神经回路的极强激活。

Repetition is pretty obvious, repetition is repetition.

重复是很明显的，重复就是重复。

But in a few minutes, I'll illustrate a whole set of experiments, and a whole set of tools that point to how you can get extra strong activation of a given neural circuit as it relates to learning, so that you will remember that information, perhaps not just with one trial of learning, but certainly with far fewer repetitions than would be required otherwise.

但几分钟后，我将说明一整套实验和一整套工具，它们指出如何获得与学习相关的给定神经回路的超强激活，以便您记住这些信息，也许不仅仅是通过一次学习尝试，但肯定比其他情况下所需的重复次数要少得多。

Before we go any further, I want to preface the discussion by saying that there are a lot of different kinds of memory.

在我们进一步讨论之前，我想通过说内存有很多不同类型来作为讨论的序言。

In fact, were you to take a voyage into the neuroscience and/or psychology of memory, you would find an immense number of different terms to describe the immense number of different types of memory that researchers focus on.

事实上，如果您深入研究记忆的神经科学和/或心理学，您会发现大量不同的术语来描述研究人员关注的大量不同类型的记忆。

But for sake of today's discussion, really just want to focus on short-term memory, medium-term memory, and long-term memory.

但为了今天的讨论，我只想关注短期记忆、中期记忆和长期记忆。

And while there's still debate, as is always the case with scientists, frankly, about the exact divisions between short-term, medium- and long-term memory, we can broadly define short-term memory and long-term memory, and we can describe a couple different types of those that I think you can relate to in your everyday life.

坦率地说，尽管对于短期记忆、中期记忆和长期记忆之间的确切区别仍然存在争议，正如科学家们一贯的情况一样，但我们可以广泛地定义短期记忆和长期记忆，并且我们可以描述几种不同类型的记忆，我认为这些记忆可以与您的日常生活相关。

Andrew Huberman:

安德鲁·休伯曼：

The most common form of short-term memory that we're going to focus on is called working memory.

我们要关注的最常见的短期记忆形式称为工作记忆。

Working memory is your ability to keep a chain of numbers in mind for some period of time, but the expectation really isn't that you would remember those numbers the next day, and certainly not the next week.

工作记忆是指你在一段时间内记住一串数字的能力，但我们并不期望你第二天就能记住这些数字，当然也不是下周。

So a good example would be a phone number.

电话号码就是一个很好的例子。

If I were to tell you a phone number, 493-2938, well, you could probably remember it, 493-2938.

如果我告诉你一个电话号码，493-2938，那么，你可能会记住它，493-2938。

But if I came back tomorrow and asked you to repeat that chain of numbers, most likely you would not.

但如果我明天回来并要求你重复那串数字，你很可能不会。

Unless, of course, we used a particular tool to stamp down that memory into your mind and commit it to long-term memory.

当然，除非我们使用特定的工具将这些记忆印入你的脑海中并将其保存为长期记忆。

Andrew Huberman:

安德鲁·休伯曼：

Now, of course, in this day and age, most people have phone numbers programmed into their phone; they don't really have to remember the exact numbers, it's usually done by contact identity and so forth.

当然，在当今时代，大多数人都将电话号码编入了手机中。他们实际上不必记住确切的数字，通常通过联系人身份等来完成。

A different example that some of you are probably more familiar with would be those security codes.

你们中的一些人可能更熟悉的另一个例子是那些安全代码。

So you try and log on to an app or a website, and it asks you for a security code that's been sent to your text messages, and then you can either plug that in directly in some cases, or you have to remember that short sequence of anywhere, usually, from six to seven, sometimes eight numbers.

因此，您尝试登录应用程序或网站，它会要求您提供已发送到您的短信的安全代码，然后您可以在某些情况下直接插入该代码，或者您必须记住任意位置的简短序列，通常是从六到七个，有时是八个数字。

Your ability to do that, to switch back and forth between webpages or apps, and plug in that number by remembering the sequence and plugging it in by keying it in on your keyboard, that's a really good example of working memory.

你能够做到这一点，在网页或应用程序之间来回切换，通过记住序列并通过在键盘上键入它来插入该数字，这是工作记忆的一个很好的例子。

Andrew Huberman:

安德鲁·休伯曼：

Long-term memory of the sort that we're going to be talking a lot about today is your ability to commit certain patterns of information, either cognitive information or motor information — the ability to move your limbs in a particular sequence — over long periods of time, such that you could remember it a day, or a week, or a month, or maybe even a year, or several years later.

我们今天要讨论的长期记忆是指你在很长一段时间内记录某些信息模式的能力，无论是认知信息还是运动信息——以特定顺序移动你的四肢的能力——这样你就可以在一天、一周、一个月、甚至一年或几年后记住它。

So we've got short-term memory and long-term memory, and we've got this working memory, which is keeping something online, but then discarding it.

因此，我们有短期记忆和长期记忆，还有工作记忆，即保持某些内容在线，然后将其丢弃。

Not online on a computer, but online within your brain.

不是在计算机上在线，而是在您的大脑中在线。

Andrew Huberman:

安德鲁·休伯曼：

There are also two major categories of memory that I'd like you to know about.

我还想让您了解两大类内存。

One is explicit memory, this is not necessarily explicit of the sort that you're used to thinking about, but rather the fact that you can declare you know something.

一种是外显记忆，这不一定是您习惯思考的那种外显记忆，而是您可以声明自己知道某事的事实。

So you have an explicit memory of your name, presumably you have an explicit memory of the house or the apartment that you grew up in.

所以你对你的名字有一个明确的记忆，想必你对你长大的房子或公寓也有一个明确的记忆。

You know something, and you know you know it.

你知道某事，并且你知道你知道它。

And you can declare it, so I can ask you, "What was the color of the first car that you owned?" Or, "What is the color of your romantic partner's hair?" These sorts of things, that's an explicit declarative memory.

你可以申报，这样我就可以问你，“你拥有的第一辆车是什么颜色的？”或者，“你的恋人的头发是什么颜色的？”诸如此类的事情，那就是外显的陈述性记忆。

But you also have explicit procedural memories.

但你也有明确的程序记忆。

Procedural memories, as the name suggests, involve action sequences.

程序记忆，顾名思义，涉及动作序列。

Andrew Huberman:

安德鲁·休伯曼：

The simplest one, it's almost ridiculously simple, is walking.

最简单的一种，几乎简单得可笑，就是走路。

If I say, "How is it that you walk from one room to the other?" You'd probably say, "Well, I go that direction, then I turn left." I say, "No, no, no, no. How is it exactly that you do it?" You say, "Well, I move my left foot, then my right foot, then my left foot," and you could describe that.

如果我说：“你怎么从一个房间走到另一个房间？”你可能会说：“好吧，我朝那个方向走，然后左转。”我说：“不，不，不，不。你到底是怎么做到的？”你说，“好吧，我移动左脚，然后移动右脚，然后移动左脚”，你可以这样描述。

So it's an explicit procedural memory, so much so that if you were going to teach a young toddler how to walk, you would probably say, "Okay, good, try ..." Probably, that's going to be prelanguage for the toddler, but you're going to encourage them to move one leg, then the other, and you're going to encourage and reward them for moving one leg, then the other, because you have an explicit procedural memory of how to walk.

所以这是一种显性的程序性记忆，以至于如果你要教一个小孩子如何走路，你可能会说，“好吧，很好，试试……”也许，这将成为幼儿的前语言，但你会鼓励他们移动一条腿，然后是另一条腿，你会鼓励和奖励他们移动一条腿，然后是另一条腿，因为你对如何走路有明确的程序性记忆。

Almost ridiculously simple, maybe even truly ridiculously simple.

几乎简单得可笑，甚至可能真的简单得可笑。

But nonetheless, when you think about it in the context of neural circuits and neural firing, pretty amazing.

但尽管如此，当你在神经回路和神经放电的背景下思考它时，还是相当惊人的。

Andrew Huberman:

安德鲁·休伯曼：

Even more amazing is the fact that all explicit memories, both declarative and procedural explicit memories, can be moved from explicit to implicit.

更令人惊奇的是，所有外显记忆，无论是陈述性外显记忆还是程序性外显记忆，都可以从外显转移到内隐。

What do I mean by that?

我这么说是什么意思？

Well, in the example of walking, you might have chuckled a little bit, or shook your head and said, "That's a ridiculous thing to ask — how do I walk from one room to the next?

好吧，以步行为例，你可能会轻笑一下，或者摇摇头说：“这个问题问得很可笑——我如何从一个房间走到另一个房间？

I just walk, I just do it." Ah, well, what is just do it?

我只是走路，我就是这样做。”啊，好吧，什么是只是做呢？

What it is, is that you have an implicit understanding, meaning your nervous system knows how to walk without you actually having to think about what you know about how to walk.

它是什么，是你有一种隐性的理解，这意味着你的神经系统知道如何行走，而你实际上不必思考你所知道的如何行走。

You just get up out of your chair, or you get up out of bed, and you walk.

你只需从椅子上站起来，或者从床上起来，然后走路。

Andrew Huberman:

安德鲁·休伯曼：

In the brain, you have a structure.

在大脑中，你有一个结构。

In fact, you have one on each side of your brain, it's called the hippocampus.

事实上，大脑的每一侧都有一个，它被称为海马体。

The hippocampus literally means seahorse.

海马体字面意思是海马。

Anatomists like to name brain structures after things that they think those brain structures resemble.

解剖学家喜欢用他们认为大脑结构相似的东西来命名大脑结构。

When I look at the hippocampus, frankly, it doesn't look like a seahorse, which either reflects my lack of understanding of what a seahorse really looks like, a visual deficit, or, I think it's fair to say that those anatomists were using a little bit of creative elaboration when thinking about what the hippocampus looks like.

坦率地说，当我观察海马体时，它看起来不像海马，这要么反映出我对海马真正的样子缺乏了解，视觉缺陷，要么，我认为公平地说，那些解剖学家在思考海马体的样子时使用了一些创造性的阐述。

Andrew Huberman:

安德鲁·休伯曼：

Nonetheless, it is a curved structure, it has many layers.

尽管如此，它是一个弯曲的结构，它有很多层。

It's been described by my colleague Robert Sapolsky, and by others, as looking more like a jelly roll, or a cinnamon roll is what it looks like to me.

我的同事罗伯特·萨波尔斯基和其他人将其描述为，在我看来，它看起来更像是果冻卷，或者肉桂卷。

And if you were to take one cinnamon roll, chop it down the middle — so now you've got two half cinnamon rolls, and rather than put them back together in the configuration they were before, you just slide one down so that you've got essentially two Cs, two C-shaped halves of the cinnamon roll, and you push them together, slightly offset from one another, well, that's what the hippocampus looks like to me.

如果你拿一个肉桂卷，把它从中间切下来，那么现在你有两个半肉桂卷，而不是把它们按以前的配置放回一起，你只需将其中一个滑下来，这样你就得到了两个 C，肉桂卷的两个 C 形半部分，然后你将它们推到一起，彼此稍微偏移，嗯，这就是我眼中的海马体。

And I think that's a far better description of its actual physical structure, but I guess if you were to use that physical structure as the name, well, then you'd have to open up a brain atlas, and it would be called "Two half-C cinnamon rolls stuffed halfway together," so that's not very good, so I guess seahorse will work.

我认为这是对其实际物理结构的更好描述，但我想如果你要使用该物理结构作为名称，那么你必须打开大脑图谱，它将被称为“两个半C肉桂卷塞在一起”，所以这不是很好，所以我想海马会起作用。

Andrew Huberman:

安德鲁·休伯曼：

Hippocampus is the name of this structure, and it is the site in your brain — and again, you have one on each side of your brain — in which explicit declarative memories are formed.

海马体是这种结构的名称，它是你大脑中形成显性陈述性记忆的部位——同样，你大脑的每一侧都有一个海马体。

It is not where those memories are stored and maintained, it is where they are established in the first place.

它不是存储和维护这些记忆的地方，而是它们最初建立的地方。

In contrast, implicit memories, these subconscious memories, are formed and stored elsewhere in the brain, mainly by areas like the cerebellum, but also the neocortex, the outer shell of your brain.

相比之下，内隐记忆，即潜意识记忆，是在大脑的其他地方形成和存储的，主要是小脑等区域，但也包括新皮质（大脑的外壳）。

The cerebellum literally means mini brain, and it does in fact look like a mini brain, and is in the back of the brain.

小脑字面意思是迷你大脑，事实上它看起来确实像一个迷你大脑，而且位于大脑的后部。

And the neocortex is the outer part of the brain that covers all the other stuff.

新皮质是大脑的外部部分，覆盖所有其他部分。

Andrew Huberman:

安德鲁·休伯曼：

So the hippocampus is vitally important for establishing these new declarative memories of what you know, and what you know how to do.

因此，海马体对于建立关于你所知道的以及你知道如何做的新的陈述性记忆至关重要。

Now, in order to really understand the role of the hippocampus in memory, in particular, explicit declarative and explicit procedural memory, and to really understand how that's distinct from implicit declarative and implicit procedural memories, we have to look to a clinical case.

现在，为了真正了解海马体在记忆中的作用，特别是外显陈述性记忆和外显程序性记忆，并真正了解其与内隐陈述性记忆和内隐程序性记忆的区别，我们必须研究一个临床案例。

And the clinical case that I'm referring to is a patient who went by the name H.M.

我所指的临床病例是一位名叫 H.M. 的患者。

Patients go by their initials in order to maintain confidentiality of their real identity.

患者会使用姓名首字母缩写，以保证其真实身份的机密性。

H.M.

H.M.

had what's called intractable epilepsy, so he would have these really dramatic so-called grand mal seizures, or drop seizures.

患有所谓的难治性癫痫症，所以他会出现这些非常戏剧性的所谓大发作或癫痫发作。

For those of you that know somebody with epilepsy, or that have epilepsy, you might be familiar with this.

对于那些认识癫痫患者或患有癫痫的人来说，您可能对此很熟悉。

You can have petit mal seizures, which are minor seizures; you can have tonic-clonic seizures, which are sometimes not even detectable; you can have absent seizures where people will just stop, it's almost as if their brain goes on pause, and they'll just stop there.

您可能会出现轻微癫痫发作，即轻微癫痫发作；您可能会出现强直阵挛性癫痫发作，有时甚至无法察觉；你可能会出现失神发作，人们会停下来，就好像他们的大脑暂停了一样，他们就会停在那里。

It was reported, actually, that Einstein had absent seizures, although I don't know that that's ever really been confirmed neurologically.

事实上，据报道，爱因斯坦没有癫痫发作，尽管我不知道这是否真的得到了神经学的证实。

Andrew Huberman:

安德鲁·休伯曼：

Grand mal seizures are extremely severe, and that's what H.M.

大发作非常严重，这就是 H.M.

had.

有。

So he could just be going about his day, and maybe even cooking, or doing something, driving, operating any kind of machinery, and then all of a sudden, he would just have a drop seizure.

所以他可能只是在忙着他的一天，甚至可能做饭，或者做点什么，开车，操作任何类型的机器，然后突然间，他会癫痫发作。

He would just physically drop and go into a grand mal seizure, convulsing of the whole body, loss of consciousness, et cetera.

他的身体会倒地，然后出现癫痫大发作、全身抽搐、失去知觉等等。

Or he would feel it coming on.

或者他会感觉到它正在发生。

Oftentimes, people with epilepsy can feel the seizure coming on, kind of like a wave from the back of the brain.

通常，癫痫患者会感觉到癫痫发作，有点像来自大脑后部的电波。

And sometimes they can get to a safe circumstance, but not always.

有时他们可以达到安全的环境，但并非总是如此。

And so, the frequency and the intensity of his seizures were so robust that the neurosurgeons and neurologists decided that they needed to locate the origin, what they call the foci of those seizures, and remove that brain tissue.

因此，他癫痫发作的频率和强度如此之大，以至于神经外科医生和神经科医生决定他们需要找到起源，即他们所说的癫痫发作的病灶，并切除脑组织。

Because the way seizures work is they spread out from that foci of brain tissue.

因为癫痫发作的方式是从脑组织的病灶中扩散出来。

Andrew Huberman:

安德鲁·休伯曼：

And unfortunately for H.M., the focus of his seizures was the hippocampus.

不幸的是，对于 H.M. 来说，他癫痫发作的重点是海马体。

So after a lot of deliberation, a neurosurgeon, in fact, one of the most famous neurosurgeons in the world at that time, made what are called electrolytic lesions, actually burned out the hippocampus in the brain of H.M.

所以经过深思熟虑，一位神经外科医生，实际上是当时世界上最著名的神经外科医生之一，做出了所谓的电解损伤，实际上烧毁了 H.M. 大脑中的海马体。

And as a consequence, he lost all explicit memory.

结果，他失去了所有外显记忆。

Now, the consequence of this was that he couldn't exist in normal everyday life like most people, so he had to live mostly, not entirely, in a hospital setting.

现在，其后果是他无法像大多数人一样存在于正常的日常生活中，因此他必须大部分（而不是完全）生活在医院环境中。

And I've talked to several people who met H.M.

我和几个见过 H.M. 的人谈过。

directly, because he's no longer alive, but an interaction with him might look like the following:

直接，因为他不再活着，但与他的互动可能如下所示：

Andrew Huberman:

安德鲁·休伯曼：

He would walk up to you just fine, you wouldn't know that he had any kind of brain damage.

他会很好地走到你身边，你不会知道他有任何脑损伤。

He could walk fine, he could speak fine.

他可以很好地走路，可以很好地说话。

And you'd say, "Hi, I'm Andrew," and he'd say, "Hi, I'm ..." whatever his name happened to be.

你会说，“嗨，我是安德鲁”，他会说，“嗨，我是……”无论他的名字是什么。

He wouldn't say, "H.M.," but he'd probably say his real name.

他不会说“H.M.”，但他可能会说出他的真名。

And then, perhaps someone new would walk into the room, he might turn around, look at that person, as any of us might do, then turn around back to me and say, "Hi, what's your name?" And if I were to say, "Well, I just told you my name, and you just told me your name, do you remember that?" He'd say, "I'm sorry, I don't remember any of that.

然后，也许有一个新人走进房间，他可能会转身，看着那个人，就像我们任何人都会做的那样，然后转身对我说，“嗨，你叫什么名字？”如果我说：“好吧，我刚刚告诉你我的名字，你也告诉我你的名字，你还记得吗？”他会说：“对不起，我什么都不记得了。

What's your name?" So you had to go through this over and over again.

你叫什么名字？”所以你必须一遍又一遍地经历这个过程。

Andrew Huberman:

安德鲁·休伯曼：

So a complete lack of explicit declarative memory.

所以完全缺乏外显的陈述性记忆。

Now, he did have some memory for previous events in his life that dated way back.

现在，他确实对很久以前的事情有了一些记忆。

Again, hinting at the idea that memories aren't not necessarily stored in the hippocampus, they're just formed in the hippocampus.

再次暗示记忆不一定存储在海马体中，它们只是在海马体中形成。

So once they've moved out of the hippocampus to other brain areas, he could still keep those memories.

因此，一旦它们从海马体转移到其他大脑区域，他仍然可以保留这些记忆。

They're in a different database, if you will.

如果您愿意的话，它们位于不同的数据库中。

They're in a different pattern of firing of other neural circuits, but he couldn't form new memories.

他们以不同的方式激发其他神经回路，但他无法形成新的记忆。

Now, there's some very important and interesting twists on what H.M.

现在，H.M. 的内容发生了一些非常重要且有趣的变化。

could and could not do, in terms of learning and memory, that teach us a lot about the brain.

就学习和记忆而言，我们能做和不能做的事情都教会了我们很多关于大脑的知识。

In fact, I think most neuroscientists would agree that this unfortunate case of H.M.'s epilepsy, and the subsequent neurosurgery that he had, taught us much of what we know, or at least think about in terms of human learning and memory.

事实上，我认为大多数神经科学家都会同意，H.M. 的这个不幸的癫痫病例以及他随后进行的神经外科手术教会了我们很多我们所知道的东西，或者至少是在人类学习和记忆方面的思考。

Andrew Huberman:

安德鲁·休伯曼：

For instance, as I mentioned before, he still had implicit knowledge.

例如，正如我之前提到的，他仍然有隐性知识。

He knew how to walk, he knew how to do certain things like make a cup of coffee, he knew the names of people that he had met much earlier in his life, and so on.

他知道如何走路，他知道如何做某些事情，例如煮一杯咖啡，他知道他早年见过的人的名字，等等。

And yet, he couldn't form new memories.

然而，他无法形成新的记忆。

Now, in violation to that last statement, there were some elements of H.M.'s emotionality that suggests that there was some sort of residual capacity to learn new information, but it wasn't what we normally think of as explicit declarative or procedural memory.

现在，与最后的陈述相悖的是，H.M. 的情绪中存在一些元素，表明存在某种学习新信息的剩余能力，但这并不是我们通常认为的明确的陈述性或程序性记忆。

For instance, it's been said, I don't know that the studies were ever done with intense physiological measurements, that if you were to tell H.M.

例如，有人说，我不知道这些研究是否进行过严格的生理测量，如果你告诉 H.M.

a joke, and he thought it was funny, he would laugh really hard.

一个笑话，他觉得很好笑，他就会笑得很厉害。

He liked jokes, so you'd say, "H.M., I want to tell you a joke," you'd tell him a joke, and he'd laugh really hard.

他喜欢笑话，所以你会说，“嗯，我想给你讲个笑话，”你给他讲个笑话，他会笑得很厉害。

Then you could leave the room, come back and tell him the same joke again.

然后你可以离开房间，回来再给他讲同样的笑话。

Now, keep in mind, he did not remember that you told him the joke previously.

现在，请记住，他不记得你之前告诉过他这个笑话。

And the second time, he would laugh a little bit less.

第二次，他笑得少了一些。

And then you'd leave the room, come back again, say, "Hi, I'm Andrew," and he'd say, "Oh, nice to meet you," because as you recall, because you can recall things, but he couldn't recall things, he didn't know that he just met you, or at least he couldn't remember it.

然后你离开房间，再次回来，说，“嗨，我是安德鲁，”他会说，“哦，很高兴见到你，”因为正如你所记得的，因为你可以回忆起事情，但他无法回忆起事情，他不知道他刚刚见过你，或者至少他不记得了。

Andrew Huberman:

安德鲁·休伯曼：

You tell him the joke a third time, or a fourth time, and with each subsequent telling of the joke, he found it a little less funny.

你把这个笑话讲给他第三次，或者第四次，之后每次讲这个笑话，他都觉得有点没那么好笑了。

Just as, keep this in mind, folks, if you tell a joke and you get a big laugh, don't tell it again.

就像，伙计们，请记住这一点，如果你讲了一个笑话并得到了大笑，就不要再讲了。

At least not immediately, not to the same person or the same crowd, because the second time it's a little less funny, and the third time, it's a little less funny.

至少不是立刻，不是对同一个人或同一群人，因为第二次就没那么好笑了，第三次就没那么好笑了。

And that actually has to do with the whole element of dopamine and its relationship to surprise, and that's the topic of a future podcast where we talk all about humor and novelty in the brain.

这实际上与多巴胺的整个元素及其与惊喜的关系有关，这就是未来播客的主题，我们将在其中讨论大脑中的幽默和新奇事物。

But the point being that certain forms of memory seemed to exist in a phantom-like way within H.M.'s brain.

但关键是某些形式的记忆似乎以一种幻影的方式存在于 H.M. 的大脑中。

Andrew Huberman:

安德鲁·休伯曼：

What do I mean by that?

我这么说是什么意思？

Well, this underscores the fact that he had an implicit memory of having heard the joke before.

嗯，这强调了这样一个事实：他有一个以前听过这个笑话的隐性记忆。

And it suggests that humor, or at least what we find funny, is somehow more related to procedures, similar to walking or a motor ability, than it is to the precise content of that joke.

它表明幽默，或者至少是我们觉得有趣的东西，在某种程度上更多地与程序相关，类似于步行或运动能力，而不是与笑话的确切内容相关。

That's a little bit of an abstract concept, but the point is that H.M.

这是一个有点抽象的概念，但重点是 H.M.

lacked explicit declarative memory.

缺乏外显的陈述性记忆。

He couldn't tell you what he had just heard.

他无法告诉你他刚才听到了什么。

He could not learn new information, and he couldn't tell you how to do something unless he had learned how to do that something many years prior.

他无法学习新信息，也无法告诉你如何做某事，除非他多年前就学会了如何做某件事。

Andrew Huberman:

安德鲁·休伯曼：

Now, there have been a lot of other patients besides H.M.

现在，除了 H.M. 之外，还有很多其他患者。

that have had brain lesions due to epilepsy, or I should say due to surgeries to treat epilepsy, due to strokes, due to, sadly, gunshot wounds, and other forms of what we call infarct, I-N-F-A-R-C-T.

由于癫痫，或者我应该说是由于治疗癫痫的手术，由于中风，可悲的是，由于枪伤，以及其他形式的我们所说的梗塞，I-N-F-A-R-C-T，而导致脑损伤。

Infarct is the word we use to describe damage to a particular brain region.

梗塞是我们用来描述特定大脑区域受损的词。

And many different patients with many different patterns of infarct have taught us a lot about how memory and other aspects of the brain work.

许多患有不同模式梗塞的不同患者教会了我们很多关于记忆和大脑其他方面如何工作的知识。

H.M.

H.M.

really teaches us that what we know and what we are able to do is the consequence of things that we are aware of and learnings that have been passed off into subconscious knowledge, that our body knows, our brain knows, but we don't know exactly how we know that thing.

真正告诉我们，我们所知道的和我们能够做的事情是我们意识到的事情和学习的结果，这些事情已经传递到潜意识知识中，我们的身体知道，我们的大脑知道，但我们不知道我们到底是如何知道那件事的。

Andrew Huberman:

安德鲁·休伯曼：

And I tell you the story about H.M.'s ability to understand a joke, but that with repeated telling of a joke, it has less, and less, and less of an impact in creating a sense of laughter, of humor in H.M., not as just an anecdote to flesh out his story, but because emotion itself turns out to be the way in which we can enhance memories, even if those are memories for things that are not funny, are not intensely sad, are not immensely happy, or don't evoke a really strong emotional response, or even emotional response.

我告诉你关于 H.M. 理解笑话的能力的故事，但随着重复讲一个笑话，它对创造 H.M. 的笑声和幽默感的影响越来越小，不仅仅是作为一个轶事来充实他的故事，而是因为情感本身就是我们增强记忆的方式，即使这些记忆是对那些不好笑、不是非常悲伤、不是非常快乐或不开心的事情的记忆。引起真正强烈的情绪反应，甚至情绪反应。

And the reason for that is that emotions, just like perception, just like sensation, are the consequence of particular neurochemicals being present in our brain and body.

原因是情绪，就像知觉、感觉一样，是我们大脑和身体中存在的特定神经化学物质的结果。

And as I'm going to tell you next, there are particular neurochemicals that you can leverage in order to learn specific information faster, and to remember it for a much longer period of time, maybe even forever.

正如我接下来要告诉你的，你可以利用一些特殊的神经化学物质来更快地学习特定信息，并记住它更长的时间，甚至可能永远。

And you can do that by leveraging the relationship in your nervous system between your brain and your body, and your body back to your brain.

你可以通过利用你的大脑和身体之间的神经系统关系，以及你的身体和大脑之间的关系来做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

Let's talk about tools for enhancing memory.

我们来谈谈增强记忆的工具。

Now, there's one tool that is absolutely-

现在，有一个工具绝对是——

Andrew Huberman:

安德鲁·休伯曼：

Enhancing memory.

增强记忆力。

Now there's one tool that is absolutely clear works and it's always worked.

现在有一种工具绝对有效并且始终有效。

It works now and it will work forever.

它现在有效，并且永远有效。

And that's repetition.

这就是重复。

The more often that you perform something or that you recite something, the more likely you are to remember it in the future.

你执行某件事或背诵某件事的次数越多，你将来就越有可能记住它。

And while that might seem obvious, it's worth thinking about what's happening when you repeat something.

虽然这似乎是显而易见的，但值得思考的是，当你重复某件事时会发生什么。

But when I say what's happening, I mean at the neural level.

但当我说正在发生的事情时，我指的是神经层面。

What's happening is that you are encouraging the firing of particular chains of neurons that reside in a particular circuit.

发生的情况是，你正在鼓励驻留在特定回路中的特定神经元链的放电。

Right?

正确的？

So a particular sequence of neurons playing, neuron A, B, C, D, played in that particular sequence over and over and over again.

因此，特定的神经元序列（神经元 A、B、C、D）以该特定序列一遍又一遍地播放。

And with more repetitions you get more strengthening of those nerve connections.

随着重复次数的增加，这些神经连接会得到更多的加强。

Andrew Huberman:

安德鲁·休伯曼：

Now, repetition works, but the problem for most people is that they either don't have the patience, they don't have the time, and sometimes they literally don't have the time because they've got a deadline on something that they're trying to remember and learn, or they simply would like to be able to remember things better in general and remember them more quickly.

现在，重复是有效的，但对大多数人来说，问题是他们要么没有耐心，要么没有时间，有时他们确实没有时间，因为他们在试图记住和学习的事情上有最后期限，或者他们只是希望能够更好地记住一般事物并更快地记住它们。

Andrew Huberman:

安德鲁·休伯曼：

This process of accelerating repetition-based learning so that your learning curve doesn't go from having to perform something 1,000 times and then gradually, over time, it's 1,000, 750 times a day, 500 times a day, 300 times a day, and down to no repetitions.

这个加速基于重复的学习的过程，这样你的学习曲线就不会从必须执行某件事 1,000 次，然后逐渐地，随着时间的推移，它是每天 1,000 次、750 次、每天 500 次、每天 300 次，直到没有重复。

Right?

正确的？

You can just perform that thing the first time and every time.

您可以在第一次和每次都执行该操作。

Well there is a way to shift that curve so that you can essentially establish stronger connections between the neurons that are involved in generating that memory or behavior more quickly.

有一种方法可以改变这条曲线，这样你就可以在参与更快生成记忆或行为的神经元之间建立更牢固的连接。

How do you do that?

你是怎么做到的？

Well in order to answer that we have to look at the beautiful work of James McGaugh and Larry Cahill.

为了回答这个问题，我们必须看看詹姆斯·麦高和拉里·卡希尔的精彩作品。

James McGaugh and Larry Cahill did a number of experiments, over several decades really, based on a lot of animal literature but mainly focused on humans that really established what's required to get better at remembering things and to do so very quickly.

詹姆斯·麦高（James McGaugh）和拉里·卡希尔（Larry Cahill）根据大量动物文献进行了数十年的大量实验，但主要集中在人类身上，这些实验真正确定了如何更好地记住事物并快速记住事物。

Andrew Huberman:

安德鲁·休伯曼：

I want to talk about one experiment that they did that was particularly important, and we will provide a link to this paper.

我想谈谈他们所做的一个特别重要的实验，我们将提供这篇论文的链接。

It's some years old now, but the results still hold up.

现在已经有几年了，但结果仍然有效。

In fact, the results establish an entire field of memory in neuroscience and psychology.

事实上，这些结果在神经科学和心理学中建立了整个记忆领域。

What they did is they had human subjects come into the laboratory and to read a short paragraph of about 12 sentences.

他们所做的就是让人类受试者进入实验室并阅读大约 12 个句子的一小段。

And the key thing is that some subjects read a paragraph that was pretty mundane.

关键是有些受试者读到的段落相当平常。

The content, the information within the paragraph was all related to the content of the previous sentence.

内容、段落中的信息都与上一句的内容相关。

So it was a cogent paragraph.

所以这是一个令人信服的段落。

Right?

正确的？

It just wasn't a meaningless scramble of words, but it described a kind of mundane set of circumstances.

这并不是毫无意义的胡言乱语，而是描述了一种平凡的情况。

Andrew Huberman:

安德鲁·休伯曼：

Maybe it would be a story about someone who walked into a room, sat down at a desk, wrote for a little bit, then got up and had lunch.

也许这是一个关于某人走进一个房间，坐在办公桌前，写了一点，然后起身吃午饭的故事。

You know, just kind of mundane information.

你知道，只是一些平凡的信息。

Not very interesting.

不是很有趣。

Another group of subjects read also a 12-sentence paragraph, but that paragraph included a subset of sentences that had a lot of emotionally intense language or that had language that could evoke an emotionally intense response in the person reading it.

另一组受试者也阅读一个 12 句话的段落，但该段落包含一个句子子集，其中包含大量情感强烈的语言，或者包含可能引起阅读者情感强烈反应的语言。

Andrew Huberman:

安德鲁·休伯曼：

So it might have talked about a car accident or a very intense surgery, but it also could be positive stuff.

所以它可能谈论的是一场车祸或一次非常激烈的手术，但也可能是积极的事情。

Things like a birthday party or a celebration of some other kind or a big sports win.

比如生日聚会或其他类型的庆祝活动或重大体育胜利。

So in other words you have two conditions of this study.

换句话说，这项研究有两个条件。

People either read a boring paragraph or they read a really emotionally laden paragraph, and again the emotions could either be positive or negative emotions.

人们要么读了一个无聊的段落，要么读了一个充满情感的段落，而这些情绪要么是积极的，要么是消极的。

Subjects left the laboratory and sometime later they were called back to the laboratory.

受试者离开实验室，一段时间后他们被叫回实验室。

And I should say at no point in the experiment did they know they were part of a memory experiment.

我应该说，在实验的任何时刻，他们都不知道自己是记忆实验的一部分。

They don't know why they're reading this.

他们不知道为什么要读这篇文章。

They came in either for class credit or to get paid.

他们进来要么是为了获得课程学分，要么是为了获得报酬。

That's typically how these things are done on college campuses or elsewhere.

这些事情在大学校园或其他地方通常都是这样完成的。

They come back into the lab and they would get a pop quiz.

他们回到实验室，会接受一个小测验。

Andrew Huberman:

安德鲁·休伯曼：

They would be asked to recall the content of the paragraph that they had read previously.

他们将被要求回忆起他们之前读过的段落的内容。

Now, as is probably expected, perhaps even obvious to you, the subjects that read the emotionally intense paragraph remembered far more of the content of that paragraph and were far more accurate in the remembering of that information.

现在，正如您可能预期的那样，甚至可能对您来说显而易见的是，阅读情感强烈的段落的受试者记住了该段落的更多内容，并且对该信息的记忆更加准确。

Now that particular finding wasn't very novel.

现在这个特殊的发现并不是很新颖。

Many people had previously described how emotionally intense events are better remembered than nonemotionally intense events.

许多人之前曾描述过，情绪强烈的事件比情绪不强烈的事件更容易被记住。

In fact, way back in the 1600s, Francis Bacon, who's largely credited with developing the scientific method, said "Memory is assisted by anything that makes an impression on a powerful passion, inspiring fear, for example, or wonder, shame or joy." Francis Bacon said that in 1620.

事实上，早在 1600 年代，弗朗西斯·培根（Francis Bacon）因科学方法的发展而受到广泛赞誉，他曾说过：“任何能让人印象深刻的强烈激情、激发恐惧、好奇、羞耻或快乐的事物都会有助于记忆。”弗朗西斯·培根 (Francis Bacon) 在 1620 年曾这么说过。

So Jim McGaugh and Larry Cahill were certainly not the first to demonstrate or to conceive of the idea that emotionally laden experiences are more easily remembered than other experiences.

因此，吉姆·麦高和拉里·卡希尔当然不是第一个证明或构想“情感丰富的经历比其他经历更容易被记住”这一观点的人。

Andrew Huberman:

安德鲁·休伯曼：

However, what they did next was immensely important for our understanding of memory and for our building of tools to enhance learning and memory.

然而，他们接下来所做的事情对于我们理解记忆以及构建增强学习和记忆的工具非常重要。

What they did was they evaluated the capacity for stress, and for particular neurochemicals associated with stress, to improve our ability to learn information.

他们所做的是评估压力的能力，以及与压力相关的特定神经化学物质，以提高我们学习信息的能力。

Not just information that is emotional, but information of all kinds.

不仅仅是情感信息，还有各种信息。

So I'm going to describe some experiments done in animal models just very briefly, and then experiments done on human subjects, because McGaugh worked mainly on animals, also human subjects.

因此，我将非常简短地描述一些在动物模型中进行的实验，然后是在人类受试者上进行的实验，因为麦高主要研究动物，也研究人类受试者。

Larry Cahill, almost exclusively on human subjects.

拉里·卡希尔（Larry Cahill）几乎专门研究人类主题。

If you take a rat or a mouse and put it in an arena where at one location the animal receives an electrical shock, and then you come back the next day, you remove the shock-evoking device and you let the animal move around that arena, that animal will quite understandably avoid the location where it was shocked, so-called conditioned place aversion.

如果你把一只大鼠或小鼠放在一个竞技场中，动物在某个位置受到电击，然后你第二天回来，取下电击诱发装置并让动物在该竞技场周围移动，那么该动物将完全可以理解地避开它被电击的位置，即所谓的条件性场所厌恶。

Andrew Huberman:

安德鲁·休伯曼：

That effect of avoiding that particular location occurs in one trial.

在一次试验中就会出现避开该特定位置的效果。

That's a good example of one-trial learning.

这是一次尝试学习的一个很好的例子。

So somehow the animal knows that it was shocked at that location.

所以不知何故，动物知道它在那个位置感到震惊。

It remembers that.

它记得这一点。

It is a hippocampal-dependent learning.

这是一种依赖海马体的学习。

So animals that lack a hippocampus or who have their hippocampus pharmacologically or otherwise incapacitated will not learn that new bit of information.

因此，缺乏海马体或海马体因药理学或其他原因而丧失能力的动物将无法学习新的信息。

But for animals that do, they remember it after the first time and every time, unless you are to block the release of certain chemicals in the brain and body.

但对于这样做的动物来说，它们在第一次和每次之后都会记住它，除非你要阻止大脑和身体中某些化学物质的释放。

And the chemicals I'm referring to are epinephrine/adrenaline, and to some extent the corticosteroids, things like cortisol.

我指的化学物质是肾上腺素/肾上腺素，在某种程度上是皮质类固醇，比如皮质醇。

Andrew Huberman:

安德鲁·休伯曼：

Now, we know that the effect of getting one-trial learning somehow involves epinephrine, at least in this particular experimental scenario, because if researchers do the exact same experiment, and they have done the exact same experiment, but they introduce a pharmacological blocker of epinephrine so that epinephrine is released in response to the shock, but it cannot actually bind to its receptors and have all of its biological effects, well then the animal is perfectly happy to tread back into the area where it received the shock.

现在，我们知道，获得一次试验学习的效果在某种程度上涉及肾上腺素，至少在这个特定的实验场景中，因为如果研究人员做了完全相同的实验，并且他们也做了完全相同的实验，但他们引入了一种肾上腺素的药理学阻断剂，以便肾上腺素在响应电击时释放，但它实际上不能与其受体结合并产生其所有生物效应，那么动物会非常高兴地回到它接受电击的区域。

It's almost as if it didn't know, or we have to assume it didn't remember that it received the shock at that location.

就好像它不知道一样，或者我们必须假设它不记得它在那个位置受到了电击。

So it all seems pretty obvious when you hear it, something bad happens in the location, you don't go back to that location.

因此，当您听到它时，这一切似乎都很明显，该位置发生了不好的事情，您不会回到该位置。

So that's conditioned place avoidance.

这就是条件性场所回避。

But it turns out that the opposite is also true, meaning for something called conditioned place preference, you can take an animal, put it into an arena, feed it or reward it somehow at one location in that arena.

但事实证明，反之亦然，这意味着对于所谓条件性位置偏好的东西，你可以将一只动物放入竞技场中，在该竞技场的某个位置喂它或以某种方式奖励它。

Andrew Huberman:

安德鲁·休伯曼：

So you can give a hungry rat or mouse food at one particular location, take the animal out, come back the next day, no food is introduced, but it'll go back to the location where it received the food.

因此，您可以在一个特定位置给一只饥饿的老鼠食物，将动物带出去，第二天再回来，不引入任何食物，但它会回到收到食物的位置。

Or you can do any variant of this.

或者你可以做任何变体。

You can make the arena a little bit chilly and provide warmth at that location.

您可以使竞技场变得有点冷，并在该位置提供温暖。

Or you can take a male animal — and turns out male rats and mice will mate at any point — or a female animal that's at the particular so-called receptive phase of her mating cycle and give them an opportunity to mate at a given location.

或者你可以选择一只雄性动物——事实证明雄性大鼠和小鼠会在任何时候交配——或者一只处于交配周期特定的所谓接受阶段的雌性动物，让它们有机会在给定的位置交配。

They'll go back to that location and wait and wait.

他们会回到那个位置，等待，等待。

Andrew Huberman:

安德鲁·休伯曼：

This is perhaps why people go back to the same bar or the seat at the bar or the same restaurant and wait, because of the one time things worked out for them, whatever the context was.

这也许就是为什么人们会回到同一个酒吧或酒吧的座位或同一家餐厅等待，因为无论背景如何，事情都对他们有利。

Conditioned place preference.

有条件的地点偏好。

Conditioned place preference, as with conditioned place avoidance, depends on the release of adrenaline, right?

条件性地点偏好，就像条件性地点回避一样，取决于肾上腺素的释放，对吗？

It's not just about stress, it's about a heightened emotional state in the brain and body.

这不仅与压力有关，还与大脑和身体的情绪状态升高有关。

Okay?

好的？

This is really important.

这真的很重要。

It's not just about stress.

这不仅仅是压力的问题。

You can get one-trial learning for positive events, conditioned place preference, and you can get one-trial learning for negative events.

你可以获得积极事件、条件性位置偏好的一试学习，也可以获得消极事件的一试学习。

Andrew Huberman:

安德鲁·休伯曼：

Here I say positive, negative.

这里我说的是积极的，消极的。

I'm putting what's called valence on.

我把所谓的价放在上面。

I'm making a value judgment about whether or not the animal liked it or didn't like it, and we have to presume what the animal liked or didn't like and how it felt.

我正在对动物是否喜欢它做出价值判断，我们必须假设动物喜欢或不喜欢什么以及它的感觉如何。

But this turns out all to be true for humans as well.

但事实证明，这对人类来说也是如此。

We know that because McGaugh and Cahill did experiments where they gave people a boring paragraph to read, and only a boring paragraph to read, but one group of subjects was asked to read the paragraph and then to place their arm into very, very cold water.

我们知道这一点，因为麦高和卡希尔做了实验，他们给人们阅读一段无聊的段落，并且只阅读一段无聊的段落，但一组受试者被要求阅读该段落，然后将他们的手臂放入非常非常冷的水中。

In fact, it was ice water.

事实上，那是冰水。

We know that placing one's arm into ice water, especially if it's up to the shoulder or near to it, evokes the release of adrenaline in the body.

我们知道，将手臂放入冰水中，尤其是手臂伸至肩膀或靠近肩膀的位置，会引起体内肾上腺素的释放。

It's not an enormous release, but it's a significant increase.

这不是一个巨大的发布，但它是一个显着的增长。

Andrew Huberman:

安德鲁·休伯曼：

And yes, they measured adrenaline release.

是的，他们测量了肾上腺素的释放。

In some cases they also measured for things like cortisol, et cetera.

在某些情况下，他们还测量皮质醇等物质。

And what they found is that if one evokes the release of adrenaline through this arm-into-ice-water approach, the information that they read previously just a few minutes before was remembered.

他们发现，如果通过这种将手臂放入冰水中的方法引起肾上腺素的释放，他们几分钟前读到的信息就会被记住。

It was retained as well as emotionally intense information.

它和情感强烈的信息一样被保留下来。

But keep in mind that information that they read was not interesting at all, or at least it wasn't emotionally laden.

但请记住，他们读到的信息一点也不有趣，或者至少没有情感上的负担。

This had to be the effect of adrenaline released into the brain and body, because if they blocked the release or the function of adrenaline in the brain and/or body, they could block this effect.

这一定是肾上腺素释放到大脑和身体中的作用，因为如果它们阻止大脑和/或身体中肾上腺素的释放或功能，它们就可以阻止这种作用。

Now, the biology of epinephrine and cortisol are a little bit complex, but there's some nuance there that's actually interesting and important to us.

现在，肾上腺素和皮质醇的生物学有点复杂，但其中有一些细微差别对我们来说实际上很有趣且重要。

First of all, adrenaline is released in the body and in the brain.

首先，肾上腺素在体内和大脑中释放。

Andrew Huberman:

安德鲁·休伯曼：

It's released in the body from the adrenals.

它从肾上腺释放到体内。

Remember, epinephrine and adrenaline are the same thing.

请记住，肾上腺素和肾上腺素是同一种物质。

Cortisol is also released from the adrenal glands, these two little glands that ride atop our kidneys, but it can't cross into the brain.

皮质醇也从肾上腺释放，这两个小腺位于我们的肾脏顶部，但它不能进入​​大脑。

It only has what we call peripheral effects.

它只有我们所说的外围效应。

Quickening of the heart rate, right?

心率加快，对吗？

Changes the patterns of blood flow.

改变血流模式。

Changes our patterns of breathing.

改变我们的呼吸模式。

In general, makes our breathing more shallow and faster.

一般来说，使我们的呼吸更浅、更快。

In general, makes our heart beat more quickly, et cetera.

一般来说，让我们的心跳加快等等。

Andrew Huberman:

安德鲁·休伯曼：

Within our brain, we have a little brain area called locus coeruleus, which is in the back of the brain, which has the opportunity to sprinkler the rest of the brain with the neuromodulator epinephrine/adrenaline, as well as norepinephrine, a related neuromodulator, and to essentially wake up or create a state of alertness throughout the brain.

在我们的大脑中，我们有一个叫做蓝斑的小脑区，它位于大脑后部，它有机会向大脑的其余部分喷洒神经调节剂肾上腺素/肾上腺素以及去甲肾上腺素（一种相关的神经调节剂），并从本质上唤醒整个大脑或在整个大脑中产生警觉状态。

So it's a very general effect.

所以这是一个非常普遍的效果。

The reason we have two sites of release is because these neurochemicals do not cross the blood-brain barrier.

我们有两个释放位点的原因是这些神经化学物质不会穿过血脑屏障。

And so waking up the body with adrenaline, and waking up the brain, are two separate so-called parallel phenomena.

因此，用肾上腺素唤醒身体和唤醒大脑是两个独立的所谓并行现象。

Cortisol can cross the blood-brain barrier because it's lipophilic, meaning it can move through fatty tissue, and we'll get into the biology of that in another episode.

皮质醇可以穿过血脑屏障，因为它是亲脂性的，这意味着它可以穿过脂肪组织，我们将在另一集中讨论其生物学。

But cortisol, in general, is released and has much longer-term effects.

但总的来说，皮质醇会被释放并产生更长期的影响。

And, as I've just told you, can permeate throughout the brain and body.

而且，正如我刚才告诉你的，可以渗透到整个大脑和身体。

Adrenaline has more local effects, or at least is segregated between the brain and the body.

肾上腺素具有更多的局部作用，或者至少在大脑和身体之间是分开的。

This will turn out to be important later.

稍后这将变得很重要。

Andrew Huberman:

安德鲁·休伯曼：

The important thing to keep in mind is that it is the emotionality evoked by an experience or, to be more precise, it is the emotional state that you were in after you experience something that dictates whether or not you will learn it quickly or not.

需要记住的重要一点是，体验所引发的情绪，或者更准确地说，是体验某件事后你所处的情绪状态，决定了你是否能很快学会它。

This is absolutely important in terms of thinking about tools to improve your memory.

这对于考虑提高记忆力的工具来说绝对重要。

And no, I am not going to suggest that every time you want to learn something, you plunge your arm into ice water.

不，我不会建议你每次想学东西时，就把手臂浸入冰水中。

Why won't I suggest that?

我为什么不建议这样做呢？

Well, it will induce the release of adrenaline, but there are better ways to get that adrenaline release.

嗯，它会诱导肾上腺素的释放，但有更好的方法来释放肾上腺素。

Before I explain exactly what those tools are, I want to tamp down the biology of how all this works because in that understanding, you will have access to the best possible tools to improve your memory.

在我准确解释这些工具是什么之前，我想先了解一下这一切如何运作的生物学原理，因为在这种理解中，你将能够获得最好的工具来提高你的记忆力。

Andrew Huberman:

安德鲁·休伯曼：

First of all, McGaugh and Cahill were excellent experimentalists.

首先，麦高和卡希尔是优秀的实验家。

They did not just establish that you could quicken the formation of a memory by accessing material that was very emotionally laden or creating an emotional high-adrenaline state after interacting with some thing, some words, some person, some information.

他们不仅仅证明，你可以通过访问充满情感的材料或在与某些事物、某些词语、某些人、某些信息互动后创造一种情绪高肾上腺素状态来加速记忆的形成。

They also tested whether or not that whole effect could be blocked by blocking the emotional state or by blocking adrenaline.

他们还测试了是否可以通过阻断情绪状态或阻断肾上腺素来阻断整个效应。

So what they did is they had people read paragraphs that either had a lot of emotional content, or they had people read paragraphs that were pretty boring, but then had them put their arm into ice water.

所以他们所做的就是让人们读一些有很多情感内容的段落，或者他们让人们读一些非常无聊的段落，然后让他们把手臂放入冰水中。

And I should say they did other experiments too to increase adrenaline.

我应该说他们还做了其他实验来增加肾上腺素。

There were even some shock experiments that were done by other groups.

甚至还有其他小组进行的一些休克实验。

Any number of things to evoke the release of adrenaline.

许多事情都会引起肾上腺素的释放。

Even people taking drugs that increase adrenaline.

即使是服用增加肾上腺素药物的人。

Andrew Huberman:

安德鲁·休伯曼：

But then they also did what are called blocking experiments.

但随后他们也做了所谓的阻断实验。

They did experiments where they had people get into a highly emotional state from reading highly emotional material, or they got people to get into a highly emotional neurochemical state by reading boring material and then taking a drug to increase adrenaline or ice bath or a shock, and then they also administered a drug called a beta blocker to block the effect of adrenaline and related chemicals in the brain and body.

他们做了实验，让人们通过阅读高度情绪化的材料进入高度情绪化的状态，或者通过阅读无聊的材料让人们进入高度情绪化的神经化学状态，然后服用药物来增加肾上腺素或冰浴或电击，然后他们还服用一种称为β受体阻滞剂的药物来阻断肾上腺素和相关化学物质在大脑和身体中的作用。

Andrew Huberman:

安德鲁·休伯曼：

And what they found is that even if people were exposed to something really emotional or had a lot of adrenaline in their system because they received a drug to increase the amount of adrenaline, two manipulations that normally would increase memory, keep that in mind if they gave them a beta blocker, which reduced the response to that adrenaline, right?

他们发现，即使人们接触到了真正情绪化的东西，或者因为他们接受了一种增加肾上腺素含量的药物而在他们的系统中含有大量肾上腺素，这两种操作通常会增加记忆力，但如果他们给他们服用β受体阻滞剂，请记住这一点，这会减少对肾上腺素的反应，对吗？

So no quickening of the heart rate, no quickening of the breathing, no increase in the activity of locus coeruleus, and these kind of wake-up signals to the rest of the brain.

因此，心率不会加快，呼吸不会加快，蓝斑的活动不会增加，也不会向大脑的其他部分发出这些唤醒信号。

Well then the material wasn't remembered better at all.

好吧，那么这些材料根本就没有被记住。

What this tells us is that, yes, Francis Bacon was right.

这告诉我们，是的，弗朗西斯·培根是对的。

McGaugh and Cahill were right.

麦高和卡希尔是对的。

Hundreds, if not thousands, of philosophers and psychologists and neuroscientists were right in stating and in thinking that high emotional states help you learn things.

数百名（如果不是数千名）哲学家、心理学家和神经科学家的说法和想法是正确的，高情绪状态有助于你学习东西。

But what McGaugh and Cahill really showed, and what's most important to know is that it is the presence of high adrenaline, high amounts of norepinephrine and epinephrine, and perhaps cortisol as well, as you'll soon see, that allows a memory to be stamped down quickly.

但麦高和卡希尔真正展示的，也是最重要的是要知道的是，正是高肾上腺素、大量去甲肾上腺素和肾上腺素的存在，也许还有皮质醇，正如你很快就会看到的那样，可以让记忆迅速被压制。

Andrew Huberman:

安德鲁·休伯曼：

It is not the emotion.

这不是情感。

It is the neurochemical state that you go into as a consequence of the emotion.

这是你因情绪而进入的神经化学状态。

And it's very important to understand that while those two things are related, they are not one and the same thing.

理解这一点非常重要：虽然这两件事是相关的，但它们并不是一回事。

Because what that means is that were you to evoke the release of epinephrine, norepinephrine, and cortisol, or even just one or two of those chemicals after experiencing something, you are stamping down the experience that you just previously had.

因为这意味着，如果你在经历某件事后引发肾上腺素、去甲肾上腺素和皮质醇的释放，甚至只是其中一种或两种化学物质的释放，那么你就正在压制你之前经历过的经历。

Now, this is fundamentally important and far and away different than the idea that we remember things because they're important to us or because they evoke emotion.

现在，这从根本上很重要，并且与我们记住事物是因为它们对我们很重要或因为它们唤起情感的想法截然不同。

Andrew Huberman:

安德鲁·休伯曼：

That's true.

确实如此。

But the real reason, the neurochemical reason, the mechanism behind all that is these neurochemicals have the ability to strengthen neural connections by making them active just once.

但真正的原因，神经化学原因，所有这一切背后的机制是这些神经化学物质有能力通过使神经连接活跃一次来加强神经连接。

There's something truly magic about that neurochemical cocktail that removes the need for repetition.

这种神经化学鸡尾酒确实具有神奇的魔力，可以消除重复的需要。

Okay, so let's apply this knowledge.

好吧，让我们应用这些知识。

Let's establish a scientifically grounded set of tools, meaning tools that take into account the identity of the neurochemicals that are important for enhancing learning and the timing of the release of those chemicals in order to enhance learning.

让我们建立一套有科学依据的工具，这意味着工具考虑了对增强学习很重要的神经化学物质的特性以及这些化学物质的释放时间以增强学习。

When I first learned about the results of McGaugh and Cahill, I was just blown away.

当我第一次得知麦高和卡希尔的研究结果时，我震惊了。

I was also pretty upset, but not with them.

我也很沮丧，但不是和他们在一起。

I was upset with myself because I realized that the way that I had been approaching learning and memory was not optimal.

我对自己感到不安，因为我意识到我学习和记忆的方式并不是最佳的。

In fact, it was probably in the opposite direction to the enhanced protocol for learning and memory that I'm going to teach you today.

事实上，这可能与我今天要教给你们的学习和记忆增强协议的方向相反。

Andrew Huberman:

安德鲁·休伯曼：

My typical mode of trying to learn something while I was in college, or while I was in graduate school, or as a junior professor, or even a tenured professor, was to sit down to whatever it is I was going to try and learn, perhaps even memorize, or if it was a physical skill, move to whatever environment I was going to learn that physical skill in.

当我在大学时，或者在研究生院，或者作为一名初级教授，甚至是一名终身教授时，我尝试学习某些东西的典型模式是坐下来尝试我要尝试学习的任何内容，甚至可能记住，或者如果它是一项身体技能，那就转移到我要学习该身体技能的任何环境中。

And prior to that to make sure that I was hydrated, because that's important to me and certainly can contribute to your brain's ability to function and your body's ability to function and general patterns of alertness, but also to caffeinate.

在此之前，要确保我补充水分，因为这对我来说很重要，而且肯定有助于大脑的运作能力、身体的运作能力和一般的警觉模式，同时也有助于咖啡因的摄入。

I would have a nice strong cup of coffee or espresso.

我想要一杯浓咖啡或浓缩咖啡。

I would have a nice strong cup of yerba maté.

我想要一杯浓烈的马黛茶。

And I still drink coffee or yerba maté very regularly.

我仍然经常喝咖啡或马黛茶。

I drink them in moderation, I think, certainly for me.

我想，我会适量饮酒，当然对我来说也是如此。

But typically I would drink those things before I would engage in any kind of attempt to learn or memorize or to acquire a new skill.

但通常我会在尝试学习、记忆或获得新技能之前喝这些东西。

Andrew Huberman:

安德鲁·休伯曼：

Now, caffeine in the form of coffee or yerba maté or any other form of caffeine does create a sense of alertness in our brain and body, and it does that through two major mechanisms.

现在，咖啡或马黛茶或任何其他形式的咖啡因确实可以在我们的大脑和身体中产生警觉感，并且它通过两种主要机制来实现。

The first mechanism is by blocking the effects of adenosine.

第一个机制是阻断腺苷的作用。

Adenosine is a molecule that builds up in the brain and body the longer that we are awake.

腺苷是一种分子，我们清醒的时间越长，它就会在大脑和身体中积累。

And it's largely what's responsible for our feelings of sleepiness and fatigue when we've been awake for a very long time.

当我们长时间清醒时，这在很大程度上是造成我们感到困倦和疲劳的原因。

Caffeine essentially acts to block the effects of adenosine.

咖啡因本质上可以阻止腺苷的作用。

It's a competing agonist, not to get technical, but it binds to the receptor for adenosine for some period of time and prevents adenosine from having its normal pattern of action, and thereby reduces our feelings of fatigue, but it also increases state of alertness.

它是一种竞争性激动剂，但它会在一段时间内与腺苷受体结合，并阻止腺苷发挥其正常作用模式，从而减少我们的疲劳感，但它也会增加警觉状态。

Andrew Huberman:

安德鲁·休伯曼：

So while it's reducing fatigue, it's also pushing on neurochemical systems in order to directly increase our alertness.

因此，它在减轻疲劳的同时，还刺激神经化学系统，从而直接提高我们的警觉性。

And it does that in large part by increasing the transmission of epinephrine/adrenaline in the brain and body.

它在很大程度上是通过增加大脑和身体中肾上腺素/肾上腺素的传输来实现这一点的。

It also has this interesting effect of upregulating the number and/or efficiency, or we say the efficacy, of dopamine receptors such that when dopamine is present, and as a molecule that increases motivation and craving and pursuit, that dopamine can have a more potent effect than it would otherwise.

它还具有上调多巴胺受体的数量和/或效率（或者我们说的功效）的有趣作用，这样当多巴胺存在时，并且作为一种增加动机、渴望和追求的分子，多巴胺可以比其他情况下产生更有效的作用。

So caffeine really hits these three systems.

所以咖啡因确实会影响这三个系统。

It hits other systems too, but it mainly reduces fatigue by reducing adenosine, increases alertness by increasing epinephrine release, or adrenaline release, I should say, both from the adrenals in your body and from locus coeruleus within the brain, and it can, in parallel to all that, increase the action or the efficacy of the action of dopamine.

它也会影响其他系统，但它主要通过减少腺苷来减少疲劳，通过增加肾上腺素释放来提高警觉性，我应该说，肾上腺素释放，无论是从你体内的肾上腺还是大脑内的蓝斑，它可以同时增加多巴胺的作用或功效。

Andrew Huberman:

安德鲁·休伯曼：

So my typical way of approaching learning and memory would be to drink some caffeine and then focus really hard on whatever it is that I'm trying to learn, try and eliminate distractions, and then hope, hope, hope, or try, try, try to remember that information as best as I could.

因此，我处理学习和记忆的典型方法是喝一些咖啡因，然后非常专注于我正在学习的任何内容，尝试并消除干扰，然后希望，希望，希望，或者尝试，尝试，尝试尽我所能记住这些信息。

Frankly, I felt like it was working pretty well for me.

坦白说，我觉得它对我来说效果很好。

And typically, if I leveraged other forms of pharmacology in order to enhance learning and memory, things like Alpha-GPC, or phosphatidylserine, I would do that by taking those things before I sat down to learn a particular set of information or before I went off to learn a particular physical skill.

通常，如果我利用其他形式的药理学来增强学习和记忆，例如 Alpha-GPC 或磷脂酰丝氨酸，我会在坐下来学习一组特定信息之前或在开始学习特定的身体技能之前服用这些药物。

Now, for those of you out there listening to this, you're probably thinking, well, okay, the results of McGaugh and Cahill pointed to the fact that having adrenaline released after learning something enhanced learning of that thing.

现在，对于那些正在听这个的人来说，你可能会想，好吧，好吧，麦高和卡希尔的结果指出了这样一个事实：在学习某些东西后释放肾上腺素可以增强对那件事的学习。

But a lot of these things like caffeine or Alpha-GPC can increase epinephrine and adrenaline or dopamine or other molecules in the brain and body that can enhance memory for a long period of time.

但是很多这样的东西，比如咖啡因或 Alpha-GPC 可以增加大脑和身体中的肾上腺素、肾上腺素或多巴胺或其他分子，可以长期增强记忆力。

Andrew Huberman:

安德鲁·休伯曼：

So it makes sense to take it first or even during learning and then allow that increase to occur, and the increase will occur over a long period of time and will enhance learning and memory.

因此，首先甚至在学习期间服用它是有意义的，然后让这种增加发生，这种增加会在很长一段时间内发生，并会增强学习和记忆。

And while that is partially true, it is not entirely true, and it turns out it's not optimal.

虽然这部分正确，但并不完全正确，而且事实证明这不是最佳的。

Work that was done by the McGaugh Laboratory and other laboratories evaluated the precise temporal relationship between neurochemical activation of these pathways and learning and memory.

麦高实验室和其他实验室所做的工作评估了这些通路的神经化学激活与学习和记忆之间的精确时间关系。

What they did is they had animals and/or people, depending on the experiment, take a drug, could be caffeine, could be in pill form, something that would increase adrenaline or related molecules that create this state of alertness that are related to emotionality.

他们所做的是让动物和/或人根据实验服用药物，可能是咖啡因，可能是药丸形式，可以增加肾上腺素或相关分子，从而产生与情绪相关的警觉状态。

And they had them do it either an hour before, 30 minutes before, 10 minutes before, 5 minutes before learning, or during the bout of learning — right?

他们让他们在学习前一小时、前 30 分钟、前 10 分钟、前 5 分钟或学习过程中进行，对吧？

— the reading of the information or the performing of the skill that one is trying to learn, or 5 minutes, 10 minutes, 15 minutes, 30 minutes, et cetera afterwards.

— 阅读信息或执行正在尝试学习的技能，或者在 5 分钟、10 分钟、15 分钟、30 分钟等之后进行。

Andrew Huberman:

安德鲁·休伯曼：

So they looked very precisely at when exactly is best to evoke this adrenaline release.

因此，他们非常精确地研究了何时最能激发肾上腺素的释放。

And it turns out that the best time window to evoke the release of these chemicals if the goal is to enhance learning and memory of the material, is either immediately after or just a few minutes, 5, 10, maybe 15 minutes, after you're repeating that information, you're trying to learn that information.

事实证明，如果目标是增强对材料的学习和记忆，引发这些化学物质释放的最佳时间窗口是在您重复该信息并尝试学习该信息之后立即或几分钟、5 分钟、10 分钟、也许 15 分钟。

Again, this could be cognitive information or this could be a physical skill.

同样，这可能是认知信息，也可能是身体技能。

Now, this really spits in the face of the way that most of us approach learning and memory.

现在，这确实违背了我们大多数人学习和记忆的方式。

Most of us, if we use stimulants like caffeine or Alpha-GPC, we're taking those before or during an attempt to learn, not afterwards.

我们大多数人，如果我们使用咖啡因或 Alpha-GPC 等兴奋剂，我们是在学习之前或学习期间服用，而不是之后服用。

These results point to the fact that it is after the learning and memory that you really want to get that big increase in epinephrine and the related molecules that will tamp down memory.

这些结果表明，只有在学习和记忆之后，你才真正希望肾上腺素和相关分子的含量大幅增加，从而抑制记忆。

Andrew Huberman:

安德鲁·休伯曼：

So what this means is that if you are currently using caffeine or other compounds, and we'll talk about what those are and safety issues and so forth in a moment, if you're using those compounds in order to enhance learning and memory by taking them before or during a learning episode, well then I encourage you to try and take them either late in the learning episode or immediately after the learning episode.

所以这意味着，如果您目前正在使用咖啡因或其他化合物，我们稍后会讨论这些化合物是什么以及安全问题等等，如果您使用这些化合物是为了通过在学习阶段之前或期间服用它们来增强学习和记忆，那么我鼓励您尝试在学习阶段后期或学习阶段之后立即服用它们。

Now, given everything I've told you up until now, why would I say late in the learning episode or immediately after?

现在，考虑到到目前为止我告诉你的一切，为什么我会说在学习阶段的后期或之后立即呢？

Well, when you ingest something by drinking it, or you take it in capsule form, there's a period of time before that gets absorbed into the body, and different substances, such as caffeine, Alpha-GPC, et cetera are absorbed from the gut and into the bloodstream and reach the brain and trigger these effects in the brain of body at different rates.

嗯，当你通过喝水的方式摄取某种东西，或者以胶囊的形式服用时，在被身体吸收之前，需要一段时间，不同的物质，如咖啡因、Alpha-GPC等，会从肠道吸收，进入血液，到达大脑，并以不同的速度在身体的大脑中引发这些影响。

Andrew Huberman:

安德鲁·休伯曼：

So it's not instantaneous.

所以它不是瞬时的。

Some have effects within minutes, others within tens of minutes and so on.

有的几分钟内见效，有的几十分钟内见效，等等。

It's really going to depend on the pharmacology of those things.

这实际上取决于这些东西的药理学。

And it's also going to depend on whether or not you have food in your gut, what else you happen to have circulating in your bloodstream, et cetera.

它还取决于你的肠道里是否有食物，你的血液中还有什么东西在循环，等等。

But at a very basic level, we can confidently say that there are not one, not dozens, but, as I mentioned before, hundreds of studies in animals and in humans that point to the fact that triggering the increase of adrenaline late in learning or immediately after learning is going to be most beneficial if your goal is to retain that information for some period of time and to reduce the number of repetitions required in order to learn that information.

但在非常基本的层面上，我们可以自信地说，没有一个，不是几十个，而是，正如我之前提到的，数百个动物和人类研究表明，如果你的目标是在一段时间内保留该信息并减少学习该信息所需的重复次数，那么在学习后期或学习后立即触发肾上腺素的增加将是最有益的。

Now, I want to acknowledge that on previous episodes of this podcast and in appearing on other podcasts, I've talked a lot about things like non-sleep deep rest and naps and sleep as vital to the learning process.

现在，我想承认，在这个播客的前几集和其他播客中，我谈论了很多关于非睡眠深度休息、小睡和睡眠等对学习过程至关重要的事情。

Andrew Huberman:

安德鲁·休伯曼：

And I want to emphasize that none of that information has changed, right?

我想强调的是，这些信息都没有改变，对吧？

I don't look at any of that information differently as the consequence of what I'm talking about today.

我不会因为我今天所谈论的内容而对任何信息有不同的看法。

It is still true that the strengthening of connections in the brain, the literal neuroplasticity, the changing of the circuits occurs during deep sleep and non-sleep deep rest.

大脑中连接的加强、真正的神经可塑性、回路的变化确实发生在深度睡眠和非睡眠深度休息期间。

And it is also true, and I've mentioned these results earlier, that two papers were published in Cell Reports, Cell Press journal, excellent journal, over the last few years, showing that brief naps of about 20 to up to 90 minutes in some period of time after an attempt to learn, can enhance the rate of learning and memory.

确实，我之前已经提到过这些结果，过去几年在《Cell Reports》（Cell Press 期刊，优秀期刊）上发表了两篇论文，表明在尝试学习后的一段时间内短暂小睡约 20 至 90 分钟，可以提高学习和记忆的速度。

However, those bouts of sleep, the deep sleep that night, I should say, or those brief naps, or even the so-called NSDR, as we call it, non-sleep deep rest, that was used to enhance the learning and memory of particular pieces of information, either cognitive or physical information or both, that still can be performed, but it can be performed some hours later, even an hour later, it can be performed two hours later, four hours later.

然而，那些睡眠，那天晚上的深度睡眠，我应该说，或者那些短暂的小睡，甚至所谓的NSDR，我们称之为非睡眠深度休息，用于增强特定信息的学习和记忆，无论是认知信息还是身体信息，或者两者兼而有之，仍然可以进行，但可以在几个小时后进行，甚至一个小时后进行，可以在两小时后进行，四个小时后进行。

Andrew Huberman:

安德鲁·休伯曼：

Remember, it's in these naps and in deep sleep that the actual reconfiguration of the neural circuits occurs, the strengthening of those neural circuits occurs.

请记住，正是在这些小睡和深度睡眠中，神经回路发生了实际的重新配置，这些神经回路的强化发生了。

It is not the case that you need to finish a bout of learning and drop immediately into a nap or sleep.

您并不需要完成一轮学习并立即小睡或睡觉。

Some people might do that, but if you're really trying to optimize and enhance and improve your memory, the data from McGaugh and Cahill and many other laboratories that stemmed out from their initial work really point to the fact that the ideal protocol would be focus on the thing you're trying to learn very intensely.

有些人可能会这样做，但如果你真的想优化、增强和改善你的记忆力，来自麦高和卡希尔以及许多其他实验室从他们最初的工作中得出的数据确实表明了这样一个事实：理想的方案应该专注于你想要非常强烈地学习的东西。

There are also some other things like error rates, et cetera.

还有一些其他的事情，比如错误率等等。

Please see our episodes on learning.

请观看我们关于学习的剧集。

We have a newsletter on how to learn better.

我们有一份关于如何更好地学习的时事通讯。

You can access that at hubermanlab.com.

您可以访问 hubermanlab.com。

It's a zero-cost newsletter.

这是一份零成本的时事通讯。

You can grab that PDF.

您可以获取该 PDF。

It lists out the things to do during the learning bout.

它列出了学习期间要做的事情。

Andrew Huberman:

安德鲁·休伯曼：

Still try and get excellent sleep.

仍然努力获得良好的睡眠。

Again, fundamentally important for mental health, physical health and performance.

同样，这对于心理健康、身体健康和表现至关重要。

And we can now extend from performance to saying including learning and memory.

现在我们可以从表演延伸到语言，包括学习和记忆。

Nap if it doesn't interrupt your nighttime sleep.

如果不打扰您夜间睡眠，就小睡一下。

Naps of anywhere from 10 to 90 minutes, or non-sleep deep rest protocols will enhance learning and memory.

10 到 90 分钟的小睡或非睡眠深度休息方案都可以增强学习和记忆力。

But we can now add to that that spiking adrenaline, provided it can be done in a safe way, is going to reduce the number of repetitions required to learn, and that should be done at the very tail end or immediately after a learning bout.

但我们现在可以补充一点，只要能以安全的方式完成，肾上腺素的激增将减少学习所需的重复次数，而这应该在最后阶段或学习结束后立即完成。

Which is compatible with all the other protocols that I mentioned.

它与我提到的所有其他协议兼容。

Andrew Huberman:

安德鲁·休伯曼：

And the reason I'm revisiting the stuff about sleep and non-sleep deep rest is I think that some people got the impression that they need to do that immediately after learning.

我重新审视有关睡眠和非睡眠深度休息的内容的原因是，我认为有些人的印象是他们需要在学习后立即这样做。

And today, I'm saying to the contrary.

今天，我要说的恰恰相反。

Immediately after learning, you need to go into a heightened state of emotionality and alertness.

学习后，您需要立即进入高度情绪化和警觉状态。

Now, it's vitally important to point out that you do not need pharmacology.

现在，指出您不需要药理学是非常重要的。

You don't need caffeine, you don't need Alpha-GPC.

您不需要咖啡因，也不需要 Alpha-GPC。

You don't need any pharmacologic substance to spike adrenaline unless that's something that you already are doing or that you can do safely or that you know you can do safely.

您不需要任何药理物质来刺激肾上腺素，除非您已经在做或可以安全地做或您知道可以安全地做。

And I always say, and I'll say it again, I'm not a physician, so I'm not prescribing anything.

我总是说，我会再说一遍，我不是医生，所以我不会开任何处方。

I'm a professor, so I profess things you need to do what's safe for you.

我是一名教授，所以我承认你需要做对你来说安全的事情。

Andrew Huberman:

安德鲁·休伯曼：

So if you're somebody who's not used to drinking caffeine and you suddenly drink four espresso after trying to learn something, you are going to have a severe increase in alertness and probably even anxiety.

因此，如果你不习惯喝咖啡因，并且在尝试学习某件事后突然喝了四杯浓缩咖啡，那么你的警觉性会急剧增加，甚至可能会感到焦虑。

If you're panic attack prone, please don't start taking stimulants in order to learn things better.

如果您容易惊恐发作，请不要为了更好地学习而开始服用兴奋剂。

Please be safe.

请注意安全。

I don't just say that to protect me.

我这么说不仅仅是为了保护我。

I say that to protect you.

我这么说是为了保护你。

And I should mention that if you're not accustomed to taking something, you always want to first check with your doctor, of course, but also move into that gradually, right?

我应该提一下，如果您不习惯服用某些东西，当然，您总是想先咨询您的医生，但也要逐渐进行，对吗？

Start with the lowest effective dose.

从最低有效剂量开始。

The minimal effective dose.

最小有效剂量。

And sometimes the minimal effective dose is zero milligrams.

有时最小有效剂量为零毫克。

It's nothing.

没什么。

Why do I say that?

我为什么这么说呢？

Well, we already talked about results where they put people's arms into an ice bath in order to evoke adrenaline release.

好吧，我们已经讨论过他们将人们的手臂放入冰浴中以引起肾上腺素释放的结果。

You are welcome to do that if you want.

如果您愿意，欢迎您这样做。

Andrew Huberman:

安德鲁·休伯曼：

In fact, that's a pretty low-cost, zero pharmacology, at least exogenous pharmacology, way to approach this whole thing.

事实上，这是一种相当低成本、零药理学、至少是外源药理学的解决整个问题的方法。

That's a way of evoking your own natural epinephrine.

这是激发您自身天然肾上腺素的一种方式。

And it turns out also dopamine release.

事实证明，多巴胺也被释放。

You could take a cold shower.

你可以洗个冷水澡。

You could do an ice bath or get into a cold circulating bath.

您可以进行冰浴或进入冷水循环浴。

We've done several episodes on the utility of cold for health and performance.

我们已经制作了几集关于寒冷对健康和表现的效用的节目。

You can find those episodes at hubermanlab.com.

您可以在 hubermanlab.com 上找到这些剧集。

Also, the episode with my colleague at Stanford from the Biology Department, Dr. Craig Heller, lots of protocols, in particular in the episode on cold for health and performance that describe how best to use the cold shower or the ice bath or the circulating cold bath in order to evoke epinephrine and dopamine release.

另外，我在斯坦福大学生物系的同事克雷格·海勒博士的这一集，有很多协议，特别是在关于寒冷对健康和表现的剧集中，描述了如何最好地使用冷水淋浴或冰浴或循环冷水浴，以引起肾上腺素和多巴胺的释放。

Andrew Huberman:

安德鲁·休伯曼：

The point is that the time in which you would want to do those protocols is after, ideally, immediately after your learning bout.

关键是，你想要执行这些协议的时间最好是在你的学习回合之后。

Meaning when you're sitting down to learn new information or after trying to learn some new physical skill.

意思是当您坐下来学习新信息或尝试学习一些新的身体技能后。

Now, whether or not that's compatible with the other reasons you're doing deliberate cold exposure, and whether or not that's compatible with the other things you're doing, that depends on the contour of your lifestyle, your training, your academic goals, your learning goals, et cetera.

现在，这是否与你故意暴露在寒冷环境中的其他原因相一致，以及这是否与你正在做的其他事情相一致，这取决于你的生活方式、你的训练、你的学术目标、你的学习目标等等。

But if your specific purpose is to enhance learning and memory, you want to spike adrenaline afterwards.

但如果您的具体目的是增强学习和记忆力，那么您希望事后增加肾上腺素。

And so what I'm telling you is you can do that with caffeine, you can do that with Alpha-GPC.

所以我告诉你的是你可以用咖啡因做到这一点，你可以用 Alpha-GPC 做到这一点。

You can do that with a combination of caffeine and Alpha-GPC, if you can do that safely.

如果你能安全地做到这一点，你可以结合咖啡因和 Alpha-GPC 来做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

Some of you I know are using other forms of pharmacology.

我认识的一些人正在使用其他形式的药理学。

I did a long episode all about ADHD.

我做了一个关于多动症的长集。

I have to just really declare my stance very clearly that I am not a fan.

我必须非常明确地表明我的立场，我不是粉丝。

I am actually opposed to people using prescription drugs who are not prescribed those drugs in order to enhance alertness.

我实际上反对那些没有开处方药来提高警觉性的人使用处方药。

I think there's a big addictive potential.

我认为有很大的成瘾潜力。

There also is a potential to really disrupt one's own pharmacology around the dopaminergic system.

还有可能真正破坏一个人自身多巴胺能系统的药理学。

However, some of you I know are prescribed things like Ritalin, Adderall, and modafinil and things of that sort in order to increase alertness and focus.

然而，我认识的一些人会服用利他林、阿得拉和莫达非尼之类的药物来提高警觉性和注意力。

So for those of you that are prescribed those things from a board-certified physician, you're going to have to decide if you're going to take them before trying to learn or after trying to learn.

因此，对于那些从委员会认证的医生那里开出这些药物的人来说，您必须决定是否要在尝试学习之前或尝试学习之后服用它们。

You also have to take into consideration that some of those drugs are very long acting, some are shorter acting, and time that according to what you're trying to learn and when.

您还必须考虑到其中一些药物的作用时间很长，有些药物的作用时间较短，并且时间根据您想要学习的内容和时间而定。

Andrew Huberman:

安德鲁·休伯曼：

So that's pharmacology.

这就是药理学。

But as I've mentioned, there are the behavioral protocols.

但正如我所提到的，存在行为协议。

You can use cold, and cold is an excellent stimulus because first of all, it doesn't involve pharmacology.

你可以使用寒冷，而寒冷是一种极好的刺激，因为首先，它不涉及药理学。

Second of all, you can generally access it at low to zero cost, especially the cold shower approach.

其次，您通常可以以低成本甚至零成本获得它，尤其是冷水淋浴方法。

And third, you can titrate it.

第三，你可以滴定它。

You can start with warmer water.

您可以从温水开始。

You can make it very, very cold.

你可以让它变得非常非常冷。

If that's your thing and you're able to tolerate that safely.

如果那是你的事并且你能够安全地忍受它。

You can make it moderately cold.

你可以让它适度冷。

How cold should it be in order to evoke adrenaline release?

应该有多冷才能引起肾上腺素释放？

Well, it should be uncomfortably cold, but cold enough that you feel like you really want to get out, but can stay in safely.

好吧，天气应该会冷得让人不舒服，但冷得让你觉得你真的很想出去，但又可以安全地待在家里。

That's going to evoke adrenaline release.

这会引起肾上腺素的释放。

If it quickens your breathing, if it makes you go wide-eyed, that's increasing adrenaline release.

如果它加快你的呼吸，如果它让你睁大眼睛，那就会增加肾上腺素的释放。

In fact, those effects of going wide-eyed and quickening of the breathing and the challenges and thinking clearly, those are the direct effects of adrenaline on your brain and body.

事实上，睁大眼睛、呼吸加快、挑战和清晰思考的效果，这些都是肾上腺素对大脑和身体的直接影响。

Andrew Huberman:

安德鲁·休伯曼：

And of course, there are other ways to increase adrenaline.

当然，还有其他方法可以增加肾上腺素。

You could go out for a hard run.

你可以出去跑一跑。

You could do any number of things that would increase adrenaline in your body.

你可以做很多事情来增加你体内的肾上腺素。

Which things you choose is up to you.

您选择哪些东西取决于您。

But from a very clear, solid grounding in research data, we can confidently say that spiking adrenaline after interacting with some material, physical or cognitive material that you're trying to learn, is going to be the best time to spike that adrenaline.

但根据非常清晰、坚实的研究数据基础，我们可以自信地说，在与你想要学习的某些材料、身体或认知材料互动后，肾上腺素的激增将是肾上腺素激增的最佳时机。

Now, I realize that I'm being a bit redundant today, or perhaps a lot redundant in repeating over and over that the increase.

现在，我意识到我今天有点多余，或者可能在一遍又一遍地重复增加方面有点多余。

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

And in repeating over and over that the increase in epinephrine should occur either very late in an attempt to learn something, or immediately after an attempt to learn something.

并一遍又一遍地重复，肾上腺素的增加应该在尝试学习某些东西的很晚的时候发生，或者在尝试学习某些东西之后立即发生。

I also want to emphasize the general contour of pharmacologic effects and of behavioral tools to create adrenaline.

我还想强调药理作用和产生肾上腺素的行为工具的总体轮廓。

What do I mean by that sentence?

我这句话是什么意思？

What I mean is that McGaugh and colleagues explored a huge number of different compounds and approaches, everything from the hand into the ice bath to injecting adrenaline, to caffeine, to drugs that block the effects of adrenaline and caffeine, drugs like muscimol and picrotoxin — please don't take those, these are drugs that reduce or enhance the amount of adrenaline.

我的意思是，麦高和他的同事探索了大量不同的化合物和方法，从手放入冰浴、注射肾上腺素、咖啡因、阻断肾上腺素和咖啡因作用的药物、蝇蕈醇和印防己毒素等药物——请​​不要服用这些药物，这些药物会减少或增加肾上腺素的量。

And the overall takeaway is that anything that increases adrenaline will increase learning and memory and will reduce the number of repetitions required to learn something, regardless of whether or not that something has an emotional intensity or not.

总的结论是，任何增加肾上腺素的东西都会增加学习和记忆力，并减少学习某件事所需的重复次数，无论该事物是否具有情感强度。

Andrew Huberman:

安德鲁·休伯曼：

Provided that that spike in adrenaline occurs late in the learning or immediately after.

前提是肾上腺素的激增发生在学习后期或学习结束后立即。

And anything that reduces epinephrine and adrenaline will impair learning.

任何减少肾上腺素和肾上腺素的行为都会损害学习。

And that's the key and novel piece of information that I'm adding now, which is if you're taking beta blockers, for instance, or if you're trying to learn something and it's not evoking much of an emotional response, and you're not using any pharmacology or other methods to enhance adrenaline release after learning that thing, well, you're not going to learn it very well.

这就是我现在要添加的关键且新颖的信息，例如，如果您正在服用β受体阻滞剂，或者如果您正在尝试学习某些东西，但它不会引起太多情绪反应，并且您在学习该东西后没有使用任何药理学或其他方法来增强肾上腺素释放，那么您就不会学得很好。

In fact, McGaugh and Cahill did beautiful experiments in humans looking at how much adrenaline is increased by varying the emotional intensity of different things that they were trying to get people to learn, or by changing the dosage of epinephrine, or by changing the amount of epinephrine blocker that they injected, lots and lots of studies.

事实上，麦高和卡希尔在人类身上做了很多漂亮的实验，观察通过改变他们试图让人们学习的不同事物的情绪强度，或者通过改变肾上腺素的剂量，或者通过改变他们注射的肾上腺素阻滞剂的量，可以增加多少肾上腺素，大量的研究。

The key thing to take away from those studies is that for some people, adrenaline was increased 600% to 700%, so six to sevenfold over baseline in the amount of circulating epinephrine or adrenaline.

从这些研究中得出的关键是，对于某些人来说，肾上腺素增加了 600% 到 700%，因此循环肾上腺素或肾上腺素的量是基线的六到七倍。

Andrew Huberman:

安德鲁·休伯曼：

And keep in mind, sometimes that increase was due to the actual thing they were trying to learn being very emotional, positive or negative emotion, and sometimes it was because they were using a pharmacologic approach or the ice bath approach.

请记住，有时这种增加是由于他们试图学习的实际事物非常情绪化，积极或消极情绪，有时是因为他们使用了药理学方法或冰浴方法。

I don't think they ever used a cold shower approach, but that would've been a very effective one, we can be sure.

我认为他们从未使用过冷水淋浴方法，但我们可以肯定，这将是一种非常有效的方法。

However, other people had a zero to 10% increase, so a very small increase in epinephrine.

然而，其他人的增加量为 0% 到 10%，因此肾上腺素的增加量非常小。

What we can confidently say on the basis of all those data is that the more epinephrine release, the better that people remembered the material over and over again.

根据所有这些数据，我们可以自信地说，肾上腺素释放得越多，人们一遍又一遍地记住这些材料就越好。

This was shown whether or not it was for cognitive material, so learning a language, learning a passage of words, learning mathematics, or whether or not it was for physical learning.

无论是否用于认知材料，例如学习语言、学习一段单词、学习数学，或者是否用于体育学习，都显示了这一点。

I want to emphasize something about physical learning because I know a number of you are probably drinking a cup of coffee or having a cup of yerba maté or maybe even an energy drink and taking some Alpha-GPC or something before physical exercise.

我想强调一些关于体育学习的事情，因为我知道你们中的许多人可能会在体育锻炼之前喝一杯咖啡或一杯马黛茶甚至一杯能量饮料并服用一些 Alpha-GPC 或其他东西。

Andrew Huberman:

安德鲁·休伯曼：

I'm not saying that's a bad thing to do or that you wouldn't want to do that, but that's really to increase alertness.

我并不是说这样做是一件坏事或者你不想这样做，但这确实是为了提高警觉性。

It won't enhance learning, at least not as well as doing those things after the physical exercise.

它不会增强学习效果，至少不会像体育锻炼后做那些事情那样好。

Now, again, many of you, including myself, exercise for sake of the physical benefits of that exercise of cardiovascular or resistance training, but we're not really focused on learning and memory.

现在，你们中的许多人，包括我自己，锻炼身体是为了心血管或阻力训练的身体益处，但我们并没有真正关注学习和记忆。

So I emphasize this just so it's immensely clear to everybody, if you want to use those approaches of increasing adrenaline prior to or during physical training or cognitive work for that matter, be my guest, I think that's perfectly fine, provided that safe for you.

所以我强调这一点只是为了让每个人都非常清楚，如果你想在体能训练或认知工作之前或期间使用这些增加肾上腺素的方法，请成为我的客人，我认为这完全没问题，只要对你来说是安全的。

Andrew Huberman:

安德鲁·休伯曼：

It's only by moving it to late or after the learning that you're really shifting the role of that adrenaline increase to enhancing memory specifically.

只有将其推迟到学习后期或学习之后，您才能真正将肾上腺素增加的作用转变为专门增强记忆力。

And as a cautionary note, don't think that you can push this entire system to the extreme over and over again, or chronically, as we say, and get away with it.

需要注意的是，不要认为你可以一次又一次地将整个系统推向极端，或者像我们所说的那样长期地推向极端，然后侥幸逃脱惩罚。

Andrew Huberman:

安德鲁·休伯曼：

In other words, you're not going to be able to take an Alpha-GPC and a double espresso, do your focused bout of work, cognitive or physical work, and then spike adrenaline again afterwards and remember that stuff even better, right?

换句话说，你不可能一边喝一杯 Alpha-GPC 和一杯双份浓缩咖啡，一边专注地进行工作、认知或体力工作，然后肾上腺素再次飙升，并且记得更清楚，对吧？

I'm not encouraging you, in fact, I'm discouraging you from chronically increasing adrenaline both during and after a given bout of work.

我不是在鼓励你，事实上，我是在劝阻你在一次特定的工作期间和之后不要长期增加肾上腺素。

If the goal is to learn, why do I say that?

如果目标是学习，为什么我这么说呢？

Well, work from McGaugh and Cahill and others has shown that it's not the absolute amount of adrenaline that you release in your brain and body that matters for enhancing memory.

麦高、卡希尔和其他人的研究表明，大脑和身体释放的肾上腺素的绝对量对增强记忆力并不重要。

It's the amount of adrenaline that you release relative to the amount of adrenaline that was in your system just prior, in particular in the hour or two prior.

它是您释放的肾上腺素量相对于您系统中之前（特别是前一两个小时）的肾上腺素量。

So again, it's the delta as we say, it's the difference.

再说一遍，这就是我们所说的增量，这就是差异。

So if you're going to chronically increase adrenaline, you're not going to learn as well.

因此，如果你要长期增加肾上腺素，你的学习效果就不会好。

Andrew Huberman:

安德鲁·休伯曼：

The real key is to have adrenaline modestly low, perhaps even just as much as you need in order to be able to focus on something, pay attention to it, and then spike it afterwards.

真正的关键是让肾上腺素保持适度的低水平，甚至可能达到你需要的水平，以便能够专注于某件事，注意它，然后再飙升。

This is immensely important because while much of what we're talking about is actually a form of inducing a neurochemical acute stress, meaning a brief and rapid onset of stress, well chronic stress, the chronic elevation of epinephrine and cortisol, is actually detrimental to learning.

这是非常重要的，因为虽然我们谈论的大部分内容实际上是诱发神经化学急性应激的一种形式，这意味着短暂而快速的压力发作，但慢性压力，即肾上腺素和皮质醇的慢性升高，实际上对学习有害。

And there's an entire category of literature, mainly from the work of the great, and sadly, the late Bruce McEwen from the Rockefeller University, and some of his scientific offspring like the great Robert Sapolsky, showing that chronic stress, chronic elevation of epinephrine actually inhibits learning and memory and also can inhibit immune system function.

还有一整套文献，主要来自洛克菲勒大学伟大的、已故的布鲁斯·麦克尤恩（Bruce McEwen），以及他的一些科学后代，如伟大的罗伯特·萨波尔斯基（Robert Sapolsky）的著作，这些文献表明，慢性压力、肾上腺素的慢性升高实际上会抑制学习和记忆，也会抑制免疫系统功能。

Whereas acute, right, sharp increases in adrenaline and cortisol actually can enhance learning, and indeed can enhance the immune system.

而肾上腺素和皮质醇的急剧增加实际上可以增强学习能力，并且确实可以增强免疫系统。

Andrew Huberman:

安德鲁·休伯曼：

So if you really want to leverage this information, you might consider getting your brain and body into a very calm and yet alert state.

因此，如果您确实想利用这些信息，您可以考虑让您的大脑和身体进入非常平静但警觉的状态。

So a high attentional state that will allow you to focus on what it is that you're trying to learn.

因此，高度的注意力状态可以让你专注于你想要学习的内容。

We know focus is vital for encoding information and for triggering neuroplasticity, but remaining calm throughout that time, and then afterwards spiking adrenaline and allowing adrenaline to have these incredible effects on reducing the number of repetitions required to learn.

我们知道注意力对于编码信息和触发神经可塑性至关重要，但在整个过程中保持冷静，然后刺激肾上腺素并让肾上腺素对减少学习所需的重复次数产生令人难以置信的效果。

So if you're like me, you're learning about this information, this beautiful work of McGaugh and Cahill and others, and thinking, "Wow, I should perhaps consider spiking my adrenaline in one form or another at the tail end or immediately following an attempt to learn something." And yet, we are not the first to have this conversation, nor were McGaugh and Cahill or any other researchers that I've discussed today.

因此，如果您像我一样，在了解这些信息、麦高和卡希尔等人的精彩作品时，您会想：“哇，我也许应该考虑在最后或在尝试学习某些东西后立即以一种或另一种形式激发我的肾上腺素。”然而，我们并不是第一个进行这种对话的人，麦高和卡希尔或我今天讨论的任何其他研究人员也不是。

Andrew Huberman:

安德鲁·休伯曼：

The first to start using this technique, in fact, there is a beautiful review that was published just this year, May of 2022, in the journal Neuron, Cell Press journal, excellent journal, called "Mechanisms of memory under stress." And I just want to read to you the first opening paragraph of this review, which is, as the name suggests, all about memory and stress.

最先开始使用这种技术的，其实是今年，2022 年 5 月，Neuron 杂志，Cell Press 杂志，优秀杂志上发表了一篇很漂亮的评论，叫做《压力下的记忆机制》。我只想给你们读一下这篇评论的第一段开头，顾名思义，这是关于记忆和压力的。

So here I'm reading, and I quote, "In medieval times, communities threw young children in the river when they wanted them to remember important events.

所以我在这里读到，并引用，“在中世纪，当社区希望年幼的孩子记住重要事件时，他们会将他们扔进河里。

They believed that throwing a child in the water after witnessing historic proceedings would leave a lifelong memory for the events in the child."

他们相信，在目睹了历史性事件后将一个孩子扔进水里，会给孩子留下终生难忘的记忆。”

Andrew Huberman:

安德鲁·休伯曼：

And believe it or not, this is true.

不管你信不信，这是真的。

This is a practice that somehow people arrived at.

这是人们以某种​​方式达成的一种做法。

I don't know if they were aware of what adrenaline was, probably not.

我不知道他们是否知道肾上腺素是什么，可能不知道。

But somehow in medieval times it was understood that spiking adrenaline, or creating a robust emotional experience after an experience that one hoped a child would learn, would encourage the child's nervous system, and they didn't even know what a nervous system was, but would encourage the brain and body of that child to remember those particular events.

但不知何故，在中世纪，人们知道，肾上腺素激增，或者在人们希望孩子学习的经历之后创造出强烈的情感体验，会鼓励孩子的神经系统，他们甚至不知道神经系统是什么，但会鼓励孩子的大脑和身体记住那些特定的事件。

Andrew Huberman:

安德鲁·休伯曼：

Very counterintuitive, if you ask me.

如果你问我的话，这非常违反直觉。

I would've thought that the kid would remember only being thrown into the river.

我本以为这孩子只会记得被扔进河里的事。

My guess is that they remember that, but that they, the idea here anyway is that they also remember the things that preceded being thrown into the river.

我的猜测是，他们记得这一点，但他们，无论如何，这里的想法是，他们还记得被扔进河里之前的事情。

So both interesting and amusing and somewhat, I should say, thought-stimulating, really, that this is a practice that has been going on for many hundreds of years, and we are not the first to start thinking about using cold water as an adrenaline stimulus, nor are we the first to start thinking about using cold water-induced adrenaline as a way to enhance learning and memory.

因此，我应该说，这既有趣又有趣，而且有点刺激思想，真的，这是一种已经持续了数百年的做法，我们并不是第一个开始考虑使用冷水作为肾上腺素刺激剂的人，我们也不是第一个开始考虑使用冷水诱导的肾上腺素作为增强学习和记忆的方法的人。

This has been happening since medieval times.

这种情况自中世纪以来一直在发生。

So up until now, I've been talking about pretty broad contour of these experiments.

到目前为止，我一直在谈论这些实验的大致轮廓。

I've been talking about the underlying pharmacology, the role of epinephrine and so forth.

我一直在谈论潜在的药理学、肾上腺素的作用等等。

Andrew Huberman:

安德鲁·休伯曼：

I haven't really talked a lot about the underlying neural mechanisms, so I'm just going to take a minute or two and describe those for you because they are informative.

我还没有真正谈论很多潜在的神经机制，所以我只会花一两分钟为您描述这些机制，因为它们提供了丰富的信息。

We all have a brain structure called the amygdala.

我们都有一个称为杏仁核的大脑结构。

A lot of people think it's associated with fear, but it's actually associated with threat detection, and, more generally, and I should say more specifically, with detecting what sorts of events in the environment are novel and are linked to particular emotional states, both positive emotional states and negative emotional states.

很多人认为它与恐惧有关，但它实际上与威胁检测有关，更一般地说，我应该更具体地说，与检测环境中哪些事件是新奇的并且与特定情绪状态（积极情绪状态和消极情绪状态）相关。

So the neurons in the amygdala are exquisitely good at figuring out, right, they don't have their own mind, but at detecting correlations between sensory events in the environment that trigger the release of adrenaline and what's going on in the brain.

因此，杏仁核中的神经元非常擅长弄清楚，对吧，它们没有自己的思想，但它们擅长检测环境中触发肾上腺素释放的感觉事件与大脑中发生的事情之间的相关性。

And because the amygdala is so extensively interconnected with other areas of the brain, it basically connects to everything and everything connects back to it.

由于杏仁核与大脑其他区域的联系非常广泛，它基本上与所有事物相连，而所有事物又都与它相连。

Andrew Huberman:

安德鲁·休伯曼：

The amygdala is in a position to strengthen particular connections in the brain very easily provided certain conditions are met, and those conditions are the ones we've been talking about up until now, emotional saliency that results in increases in epinephrine and cortisol, or circulating epinephrine and cortisol, being much higher than it was 10 minutes or 15 minutes before.

只要满足某些条件，杏仁核就可以很容易地加强大脑中的特定连接，这些条件就是我们到目前为止一直在讨论的条件，情绪显着导致肾上腺素和皮质醇的增加，或者循环肾上腺素和皮质醇的增加，比 10 分钟或 15 分钟前高得多。

And the net effect of the amygdala in this context is to take whatever patterns of neural activity preceded that increase in adrenaline and corticosteroid and strengthen those synapses that were involved in that neural activity.

在这种情况下，杏仁核的净效应是采取肾上腺素和皮质类固醇增加之前的任何神经活动模式，并加强参与该神经活动的突触。

So the amygdala doesn't have knowledge; it's not a thinking area — it's a correlation detector, and it's correlating neurochemical states of the brain and body with different patterns of electrical activity in the brain.

所以杏仁核没有知识；它没有知识。它不是一个思维区域，而是一个相关检测器，它将大脑和身体的神经化学状态与大脑中不同的电活动模式相关联。

This is important because it really emphasizes the fact that both negative and positive emotional states, and the different but somewhat overlapping chemical states that they create, are the conditions, as we say, the endgates through which memory is laid down.

这很重要，因为它确实强调了这样一个事实：消极和积极的情绪状态，以及它们所产生的不同但有些重叠的化学状态，都是条件，正如我们所说，是奠定记忆的终点。

Andrew Huberman:

安德鲁·休伯曼：

Endgates will be familiar to those of you who have done a bit of computer programming.

对于那些做过一些计算机编程的人来说，Endgate 会很熟悉。

An endgate is simply a condition in which you need one thing and another to happen in order for a third thing to happen.

末门只是一种情况，在这种情况下，你需要一件事发生然后另一件事发生才能发生第三件事。

So you need epinephrine elevated and you need robust activity in a particular brain circuit if, in fact, that brain circuit is going to be strengthened; it's not sufficient to have one or the other.

因此，您需要升高肾上腺素，并且需要特定大脑回路的强劲活动（如果事实上要加强该大脑回路）；仅有其中之一是不够的。

You need both, hence the name "endgate," and the amygdala is very good at establishing these endgate contingencies.

你两者都需要，因此得名“终门”，而杏仁核非常擅长建立这些终门意外事件。

It's also a very generic brain structure, in the sense that it doesn't really care what sorts of sensory events are involved provided they correlated in time with that increase in adrenaline and corticosteroid.

它也是一种非常通用的大脑结构，从某种意义上说，它并不真正关心涉及哪种感觉事件，只要它们与肾上腺素和皮质类固醇的增加及时相关即可。

This has a wonderful side and a kind of dark side.

这有美好的一面，也有阴暗的一面。

The dark side is that PTSD and traumas of various kinds often involve an increase in adrenaline because whatever it was that caused the PTSD was indeed very stressful, caused these big increases in these chemicals.

不利的一面是，创伤后应激障碍和各种创伤往往会导致肾上腺素增加，因为无论是什么导致创伤后应激障碍，确实压力很大，导致这些化学物质大幅增加。

Andrew Huberman:

安德鲁·休伯曼：

And because the amygdala is rather general in its functions, right, it's not tuned or designed in any kind of way to be specifically active in response to particular types of sensory events or perceptions, well, then what it means is that we can start to become afraid of entire city blocks where one bad thing happened, in a particular room of a particular building in a city block.

因为杏仁核的功能相当普遍，对吧，它并没有以任何方式调整或设计来专门响应特定类型的感官事件或感知，那么这意味着我们可以开始害怕发生一件坏事的整个城市街区，在城市街区特定建筑物的特定房间里。

We can become fearful of any place that contains a lot of people if something bad happened to us in a place that contained a lot of people.

如果在一个有很多人的地方发生了不好的事情，我们就会对任何有很多人的地方感到恐惧。

The amygdala is not so much of a splitter, as we say in science.

杏仁核并不像我们在科学中所说的那样是一个分裂器。

We talk about lumpers and splitters.

我们谈论集总器和分离器。

Lumpers are kind of generalizers, if that's even a word, and I think it is — someone will tell me one way or the other.

统一者是一种概括者，如果这只是一个词的话，我认为是这样的——有人会告诉我这样或那样。

And splitters are people that are ultraprecise and specific and nuanced about every little detail.

分裂者是那些对每一个小细节都极其精确、具体和细致的人。

Andrew Huberman:

安德鲁·休伯曼：

The amygdala is more of a lumper than a splitter when it comes to sensory events.

当涉及到感觉事件时，杏仁核更像是一个集总器而不是一个分裂器。

Other areas of the brain only become active under very, very specific conditions, and only those conditions.

大脑的其他区域只有在非常非常特定的条件下才会变得活跃，而且只有在这些条件下。

And similarly, epinephrine is just a molecule.

同样，肾上腺素只是一个分子。

It's just a chemical that's circulating in our brain and body.

它只是一种在我们的大脑和身体中循环的化学物质。

There's no epinephrine specifically for a cold shower that is distinct from the epinephrine associated with a bad event, which is distinct from the epinephrine associated with a really exciting event that makes you really alert.

没有专门用于冷水淋浴的肾上腺素不同于与不良事件相关的肾上腺素，而与与令人兴奋的事件相关的肾上腺素又使您真正警觉。

Epinephrine is just a molecule, it's generic.

肾上腺素只是一个分子，它是通用的。

And so these systems have a lot of overlap, and that can explain in large part why when good things happen in particular locations and in the company of particular people, we often generalize to large categories of people, places and things.

因此，这些系统有很多重叠，这可以在很大程度上解释为什么当好事发生在特定的地点和特定的人的陪伴下时，我们经常将其概括为大类的人、地点和事物。

And when negative things happen in particular circumstances, we often generalize about people, places, and things associated with that negative event.

当在特定情况下发生负面事件时，我们经常对与该负面事件相关的人、地点和事物进行概括。

Andrew Huberman:

安德鲁·休伯曼：

So now I'd like to talk about other tools that you can leverage that have been shown in quality peer-reviewed studies to enhance learning and memory, and perhaps one of the most potent of those tools is exercise.

因此，现在我想谈谈您可以利用的其他工具，这些工具已在高质量的同行评审研究中显示出来，以增强学习和记忆力，也许这些工具中最有效的工具之一就是锻炼。

There are numerous studies on this in both animal models and fortunately now also in humans, thanks to the beautiful work of people like Wendy Suzuki from New York University.

在动物模型中对此进行了大量的研究，幸运的是，现在在人类中也进行了许多研究，这要归功于纽约大学的温迪·铃木（Wendy Suzuki）等人的出色工作。

Wendy's lab has identified how exercise works to enhance learning and memory, and other forms of cognition I should mention, as well as things that can augment, can enhance the effects of exercise on learning and memory and other forms of cognition.

温迪的实验室已经确定了运动如何增强学习和记忆，以及我应该提到的其他形式的认知，以及可以增强运动对学习、记忆和其他形式认知的影响。

Wendy's going to be a guest on this podcast.

温迪将成为这个播客的嘉宾。

It's actually the episode that follows this episode and includes a lot of material that we have not covered today, and she's an incredible scientist and has some incredible findings that I know everyone is going to find immensely useful.

这实际上是本集之后的一集，包括我们今天没有介绍的许多材料，她是一位令人难以置信的科学家，有一些令人难以置信的发现，我知道每个人都会发现这些发现非常有用。

Andrew Huberman:

安德鲁·休伯曼：

In the meantime, I want to talk about some of the general effects of exercise on learning a memory that she's discovered and that other laboratories have discovered.

与此同时，我想谈谈她和其他实验室发现的运动对学习记忆的一般影响。

If you recall, earlier I mentioned that learning and memory almost always involves the strengthening of particular synapses and neural circuits in the brain and not so much the increase in the number of neurons in the brain.

如果你还记得的话，我之前提到过学习和记忆几乎总是涉及大脑中特定突触和神经回路的强化，而不是大脑中神经元数量的增加。

There is one exception, however, and we now have both animal data and some human data to support the fact that cardiovascular exercise seems to increase what we call dentate gyrus neurogenesis.

然而，有一个例外，我们现在有动物数据和一些人类数据来支持这样一个事实：心血管运动似乎会增加我们所说的齿状回神经发生。

Neurogenesis is the creation of new neurons.

神经发生是新神经元的产生。

The dentate gyrus is a subregion of the hippocampus that's involved in learning and memory of particular kinds, right?

齿状回是海马体的一个子区域，涉及特定类型的学习和记忆，对吧？

Certain types of events, in particular contextual learning, but some other things as well, sometimes involved in spatial learning.

某些类型的事件，特别是情境学习，但也有一些其他事件，有时涉及空间学习。

There's a lot of debate about exactly what the dentate gyrus does, but for sake of this discussion, and I think everyone in the neuroscience community would agree that the dentate gyrus is important for memory formation and consolidation.

关于齿状回的具体作用有很多争论，但为了这次讨论，我认为神经科学界的每个人都会同意齿状回对于记忆形成和巩固很重要。

Andrew Huberman:

安德鲁·休伯曼：

The dentate gyrus does seem to be one region of the brain, certainly in the rodent brain, but more and more, it's seeming, also in the human brain where at least some new neurons are added throughout the lifespan.

齿状回似乎确实是大脑的一个区域，当然是在啮齿动物的大脑中，但在人类的大脑中，齿状回似乎也越来越多，在整个生命周期中，至少会添加一些新的神经元。

And as it turns out, that cardiovascular exercise can increase the proliferation of new neurons in this structure, and that those new neurons are important for the formation of certain types of new memories.

事实证明，心血管锻炼可以增加该结构中新神经元的增殖，而这些新神经元对于某些类型新记忆的形成非常重要。

There are wonderful data showing that if you use X-irradiation, which is a way to eliminate the formation of those new cells, or other tools and tricks to eliminate the formation of those cells, that you block the formation of certain kinds of learning and memory.

有精彩的数据表明，如果你使用 X 射线（一种消除这些新细胞形成的方法）或其他工具和技巧来消除这些细胞的形成，你就会阻止某些类型的学习和记忆的形成。

Andrew Huberman:

安德鲁·休伯曼：

What does this mean?

这意味着什么？

Well, there are a lot of reasons for the statement I'm about to make that extend far beyond neurogenesis in the hippocampus, learning and memory, but it's very clear that getting anywhere from 180, I should say a minimum of 180, to 200 minutes of so-called zone 2 cardiovascular exercise — so this is cardiovascular exercise that can be performed at a pretty steady state, which would allow you to just barely hold a conversation.

好吧，我要发表的声明有很多原因，远远超出了海马体的神经发生、学习和记忆的范围，但很明显，进行从 180 分钟（我应该说至少 180 分钟）到 200 分钟的所谓 2 区心血管锻炼——所以这是可以在相当稳定的状态下进行的心血管锻炼，这会让你几乎无法进行对话。

So breathing hard, but not super hard.

所以呼吸很困难，但不是非常困难。

This isn't sprints or high-intensity-interval training.

这不是短跑或高强度间歇训练。

But doing that for 180 to 200 minutes per week total is, it appears, the minimum threshold for enhancing some of the longevity effects associated with improvements in cardiovascular fitness.

但每周总计 180 至 200 分钟的锻炼时间似乎是增强与改善心血管健康相关的某些长寿效果的最低阈值。

And we believe that it is indirectly, I should say, indirectly through enhancements in cardiovascular fitness that there are improvements in hippocampal dentate gyrus neurogenesis.

我们相信，我应该说，间接地通过心血管健康的增强，海马齿状回神经发生得到了改善。

What does that mean?

这意味着什么？

The improvements in cardiovascular function are indirectly impacting the ability of the dentate gyrus to create these new neurons.

心血管功能的改善间接影响齿状回产生这些新神经元的能力。

To my knowledge, there's no direct relationship between exercise and stimulating the production of new neurons in the brain.

据我所知，运动和刺激大脑中新神经元的产生之间没有直接关系。

Andrew Huberman:

安德鲁·休伯曼：

It seems that it's the improvements in blood flow that also relate to improvements in things like lymphatic flow, the circulation of lymph fluid within the brain, that are enhancing neurogenesis, and that neurogenesis is, it appears, important.

似乎血流的改善也与淋巴流动、大脑内淋巴液循环等方面的改善有关，从而增强了神经发生，而且神经发生似乎很重要。

Now, in fairness to the landscape of neuroscience and my colleagues at Stanford and elsewhere, there is a lot of debate as to whether or not there is much, if any, neurogenesis in the adult human brain.

现在，公平地对待神经科学领域以及我在斯坦福大学和其他地方的同事们，对于成年人脑中是否存在大量（如果有的话）神经发生存在很多争论。

But regardless, I think the data are quite clear that the 180 to 200 minutes minimum of cardiovascular exercise is going to be important for other health metrics.

但无论如何，我认为数据非常清楚地表明，至少 180 至 200 分钟的心血管锻炼对于其他健康指标非常重要。

Now, it is clear that exercise can impact learning and memory through other nonneurogenesis, nonnew-neuron-type mechanisms.

现在，很明显，运动可以通过其他非神经发生、非新神经元类型的机制影响学习和记忆。

And one of the more exciting ones that has been studied over the years is this notion of hormones from bone traveling in the bloodstream to the brain and enhancing the function of the hippocampus.

多年来研究的最令人兴奋的内容之一是激素从骨骼中随血液流动到大脑并增强海马体功能的概念。

Andrew Huberman:

安德鲁·休伯曼：

The words hormones from bones is surprising to you.

来自骨骼的荷尔蒙这个词让你感到惊讶。

I'm here to tell you that, yes, indeed, your bones make hormones.

我来这里是想告诉你，是的，确实，你的骨头会产生激素。

We call these endocrine effects.

我们称这些为内分泌效应。

So in biology, we hear about autocrine, paracrine, and endocrine, and those different terms refer to over what distance a given chemical has an effect on a cell.

因此，在生物学中，我们听到自分泌、旁分泌和内分泌，这些不同的术语指的是给定化学物质对细胞产生影响的距离。

For instance, a cell can have an effect on itself, it can have an effect on immediately neighboring cells, or it can have an effect on both itself, immediately neighboring cells, and cells far, far away in the body.

例如，一个细胞可以对其自身产生影响，它可以对直接相邻的细胞产生影响，或者它可以对自身、直接相邻的细胞以及体内很远的细胞产生影响。

And that last example of a given chemical or substance having an effect on the cell that produced it plus neighboring cells, plus cells far away, is an endocrine effect.

最后一个例子是，某种化学物质或物质对产生它的细胞以及邻近细胞和远处的细胞产生影响，这是一种内分泌效应。

And a lot of hormones, not all, work in this fashion.

许多激素（并非全部）都以这种方式发挥作用。

Hence, why we sometimes hear about endocrine and hormone as kind of synonymous terms.

因此，为什么我们有时会听到内分泌和激素作为同义词。

Andrew Huberman:

安德鲁·休伯曼：

Your bones make chemicals that travel in the bloodstream and have these endocrine effects, so they're effectively acting as hormones, and one such chemical is something called osteocalcin.

你的骨头会产生在血液中传播的化学物质，并具有这些内分泌作用，因此它们有效地充当激素，其中一种化学物质就是骨钙素。

Now, these findings arrive to us through various labs, but one of the more important labs, for sake of this discussion today, is the laboratory of Eric Kandel at Columbia Medical School.

现在，这些发现是通过各个实验室传给我们的，但为了今天的讨论，最重要的实验室之一是哥伦比亚医学院的埃里克·坎德尔 (Eric Kandel) 实验室。

Eric is now, I believe, in his mid to late nineties, still very sharp, and has studied learning and memory.

我相信埃里克现在已经九十多岁了，仍然非常敏锐，并且研究过学习和记忆。

It also turns out that he is an avid swimmer.

事实证明，他还是一位狂热的游泳运动员。

Now, I happen to know that Eric swims anywhere from a half a mile to a mile a day.

现在，我碰巧知道埃里克每天游半英里到一英里。

And again, this is anecdata, I'm not referring to the published data just yet, but he credits that exercise as one of the ways in which he keeps his brain sharp and has indeed kept his brain sharp for many, many decades.

再说一次，这只是轶事，我指的不是刚刚发布的数据，但他认为这种锻炼是他保持大脑敏锐的方法之一，而且确实在很多很多年里一直保持大脑敏锐。

And as I mentioned before, he's well into his nineties, so pretty impressive.

正如我之前提到的，他已经九十多岁了，令人印象深刻。

His laboratory has studied the effects of exercise on hippocampal function and memory, and other laboratories have done that as well.

他的实验室研究了运动对海马功能和记忆的影响，其他实验室也这样做了。

Andrew Huberman:

安德鲁·休伯曼：

And what they found is that cardiovascular exercise and perhaps other forms of exercise too, but mainly cardiovascular exercise, creates the release of osteocalcin from the bones that travels to the brain and to subregions of the hippocampus and encourages the electrical activity and the formation and maintenance of connections within the hippocampus, and keeps the hippocampus functioning well in order to lay down new memories.

他们发现，心血管运动和其他形式的运动（但主要是心血管运动）可以使骨钙素从骨骼中释放出来，输送到大脑和海马体的部分区域，促进电活动以及海马体内连接的形成和维持，并保持海马体功能良好，以形成新的记忆。

Now, osteocalcin has a lot of effects besides just improving the function of the hippocampus.

现在，骨钙素除了改善海马体功能外，还有很多作用。

Osteocalcin is involved in bone growth itself; it's involved in hormone regulation — in fact, there's really nice evidence that it can regulate testosterone and estrogen production by the testes and ovaries, and a bunch of other effects in other organs of the body, because again, it's acting in this endocrine manner.

骨钙素本身参与骨骼生长；它参与激素调节——事实上，有很好的证据表明它可以调节睾丸和卵巢产生的睾酮和雌激素，以及对身体其他器官的一系列其他影响，因为它再次以这种内分泌方式发挥作用。

It's arriving from bone to a lot of different organs to have effects.

它从骨骼到达许多不同的器官并产生影响。

Andrew Huberman:

安德鲁·休伯曼：

Load-bearing exercise in particular turns out to be important for inducing the release of osteocalcin, and when you think about this, it makes sense.

事实证明，负重运动对于诱导骨钙素的释放尤其重要，当你想到这一点时，你就会发现这是有道理的。

A nervous system exists for a lot of reasons, to sense, perceive, et cetera.

神经系统的存在有很多原因，例如感知、感知等等。

You've got taste, you've got smell, got hearing, But the vast majority of brain real estate, especially in humans, is dedicated to two things.

你有味觉，你有嗅觉，有听觉，但绝大多数大脑空间，尤其是人类，专门用于两件事。

One, vision — we have an enormous amount of brain real estate devoted to vision, certainly compared to other senses.

第一，视觉——与其他感官相比，我们的大脑有大量的空间专门用于视觉。

And to movement, the ability to generate fine movements to the body like the digits, or to wink one eye, or to tilt your head in a particular way, or move your lips, or move your face, and do all sorts of different things in a very nuanced and detailed way.

至于动作，是指对身体产生精细动作的能力，比如手指，或者眨一只眼睛，或者以特定的方式倾斜你的头，或者移动你的嘴唇，或者移动你的脸，并以非常微妙和详细的方式做各种不同的事情。

Andrew Huberman:

安德鲁·休伯曼：

So much of our brain real estate is devoted to movement that it's been hypothesized for more than a half century, but especially in recent years as we've learned more about the function of the brain at a really detailed circuit level, that the relationship between the brain and body and the maintenance and perhaps even the improvement of neural circuitry in the brain depends on our body movements and the signal from the body that our brain is still moving.

我们大脑的大部分空间都用于运动，半个多世纪以来人们一直在假设这一点，但尤其是近年来，我们在非常详细的电路水平上对大脑的功能有了更多的了解，大脑和身体之间的关系以及大脑中神经电路的维护甚至改善都取决于我们的身体运动和来自身体的、表明我们的大脑仍在运动的信号。

Andrew Huberman:

安德鲁·休伯曼：

So think about that.

所以想一想。

How would your brain know if your body was moving regularly, and how would it know how much it was moving?

你的大脑如何知道你的身体是否有规律地运动，以及它如何知道它运动了多少？

How would it know which limbs it was moving?

它怎么知道它正在移动哪些肢体？

Well, you could say if the heart rate is increased, then the blood flow will be increased, and then the brain will know.

嗯，你可以说如果心率增加，那么血流量就会增加，然后大脑就会知道。

But how does your brain know that it's increased blood flow due to movement and not to, for instance, just stress, right?

但是你的大脑怎么知道血流量增加是由于运动而不是压力等原因，对吧？

Maybe you actually can't move and you're very stressed about that.

也许你实际上无法动弹并且对此感到压力很大。

And so the increased blood flow is simply a consequence of increased stress.

因此，血流量增加只是压力增加的结果。

The fact that osteocalcin is released from bone and in particular can be released in response to load-bearing exercise.

事实上，骨钙素是从骨骼中释放出来的，尤其是在负重运动时会释放骨钙素。

So this would be running; again, weightlifting hasn't been tested directly, but one would imagine anything that involves jumping and landing or weight lifting or body weight movements and things of that sort.

所以这将会运行；再说一遍，举重尚未经过直接测试，但人们可以想象任何涉及跳跃和着陆、举重或体重运动以及诸如此类的事情。

Andrew Huberman:

安德鲁·休伯曼：

That's a signal to release osteocalcin — and we know that signal occurs — that is directly reflective of the fact that the body was moving, and moving in particular ways.

这是释放骨钙素的信号——我们知道该信号的发生——直接反映了身体正在移动，并且以特定方式移动的事实。

In fact, you could imagine that big bones, like your femur, are going to release more osteocalcin or be in a position to release more osteocalcin than fine movements, like the movements of the digits.

事实上，您可以想象大骨头（例如股骨）将释放更多的骨钙素，或者能够比精细运动（例如手指的运动）释放更多的骨钙素。

And this idea that the body is constantly signaling to the brain about the status of the body and the varying needs of the brain to update its brain circuitry is a really attractive idea that fits entirely with the biology of exercise osteocalcin and hippocampal function.

身体不断向大脑发出有关身体状态和大脑更新其大脑电路的不同需求的信号，这一想法非常有吸引力，完全符合运动骨钙素和海马功能的生物学原理。

I do want to mention that I'm not the first to raise this hypothesis.

我确实想提一下，我并不是第一个提出这个假设的人。

This hypothesis actually was discussed in a fair amount of detail by John Ratey, who's a professor in Harvard Medical School.

事实上，哈佛医学院教授约翰·拉蒂（John Ratey）对这一假设进行了相当详细的讨论。

He wrote a book called "Spark," which was one of the early books, at least from an academic, about brain plasticity and the relationship between exercise and movement and plasticity.

他写了一本名为《Spark》的书，这是一本关于大脑可塑性以及运动和运动与可塑性之间关系的早期书籍，至少是一本学术著作。

Andrew Huberman:

安德鲁·休伯曼：

And John, who I have the good fortune to know, has described to me experiments, or I should say observations of species, of ocean-dwelling animals that have, at least for the early part of their life, a very robust and complicated nervous system.

我有幸认识约翰，他向我描述了对物种和海洋动物的实验，或者我应该说是对海洋动物的观察，这些动物至少在生命的早期阶段具有非常强大和复杂的神经系统。

But then these particular animals are in the habit of plopping down onto a rock, they find a kind of a safe, comfy space, and they actually stick to that rock, and they don't move anymore for a certain portion, I should say the late portion of their life.

但是这些特殊的动物习惯于扑通扑通地趴在一块岩石上，它们找到了一种安全、舒适的空间，它们实际上粘在了那块岩石上，并且在特定的时间内不再移动，我应该说是它们生命的后期。

And it is at the transition between moving a lot and being stationary that those animals actually digest their own brain.

正是在频繁移动和静止之间的过渡期间，这些动物才真正消化了自己的大脑。

They literally metabolize a good portion of their nervous system because they decide, "Hmm, don't need this anymore," and gobble it up, use it for its nutritional value, and then sit there like a moron version of themselves with a limited amount of brain tissue because they don't need to move anymore.

他们确实代谢了神经系统的很大一部分，因为他们决定，“嗯，不再需要这个了”，然后狼吞虎咽，利用它的营养价值，然后像白痴一样坐在那里，脑组织数量有限，因为他们不需要再移动了。

Andrew Huberman:

安德鲁·休伯曼：

Now, I certainly don't want to give the message that just moving, just exercise is sufficient to keep the neural architecture of your brain healthy, young, and able to learn.

现在，我当然不想传达这样的信息：仅仅运动、仅仅锻炼就足以保持大脑的神经结构健康、年轻并且能够学习。

While that might be true, it's also important to actually engage in attempts to learn new material, either physical material, so new types of movements and skills and/or new types of cognitive information: languages, mathematics, history, current events, all sorts of things that involve your brain.

虽然这可能是真的，但真正尝试学习新材料也很重要，无论是物理材料，还是新类型的动作和技能和/或新类型的认知信息：语言、数学、历史、时事以及涉及大脑的各种事物。

Andrew Huberman:

安德鲁·休伯曼：

Nonetheless, it's clear that physical movement and cognitive ability and the potential to enhance cognitive ability and the ability to learn new physical skills are intimately connected.

尽管如此，很明显，身体运动和认知能力以及增强认知能力和学习新身体技能的能力的潜力密切相关。

And osteocalcin appears to be at least one way in which that brain-body relationship is established and maintained.

骨钙素似乎至少是建立和维持脑体关系的一种方式。

So given the information about osteocalcin and movement and given the information about spiking adrenaline late or after a period of attempt to learn, you might be asking, "When is the best time to exercise?"

因此，考虑到有关骨钙素和运动的信息，以及有关后期或尝试学习一段时间后肾上腺素激增的信息，您可能会问：“什么时候是锻炼的最佳时间？”

Andrew Huberman:

安德鲁·休伯曼：

Now, unfortunately, that has not been addressed in a lot of varying detail where every sort of variation on the theme has been carried out.

不幸的是，现在还没有在很多不同的细节上解决这个问题，对主题进行了各种变化。

And yet Wendy Suzuki's lab has done really beautiful experiments where they have people exercise, generally it was in the morning, but at other periods of the day as well.

然而温迪铃木的实验室做了非常漂亮的实验，他们让人们锻炼，通常是在早上，但也可以在一天中的其他时间进行锻炼。

And what they find is that at least as late as two hours after that exercise, there's an enhancement in learning and memory.

他们发现，至少在锻炼后两个小时，学习和记忆力都会得到增强。

Now, I want to be clear, we don't know whether or not that exercise led to big increases in adrenaline.

现在，我想澄清的是，我们不知道这项运动是否会导致肾上腺素大幅增加。

It may be that those forms of exercise were modest enough or didn't challenge people enough that they merely got a lot of blood flow going, and that the improvements in learning and memory were related to blood flow and, we presume, increases in osteocalcin.

可能是这些形式的锻炼足够温和，或者没有足够的挑战性，以至于他们只是让大量的血液流动，而学习和记忆的改善与血液流动有关，我们推测，与骨钙素的增加有关。

However, you could imagine a couple of different logical protocols based on what we've talked about.

但是，您可以根据我们所讨论的内容想象几种不同的逻辑协议。

Andrew Huberman:

安德鲁·休伯曼：

Let's say you were going to do a form of exercise that was going to spike adrenaline a lot.

假设您要做一种会大量增加肾上腺素的运动。

So this would be exercise that really challenges your system and forces you to push through a burn, right?

所以这将是一个真正挑战你的系统并迫使你克服烧伤的练习，对吧？

So here I'm mainly thinking about cardiovascular exercise, but it could even be yoga, it could be resistance training.

所以在这里我主要考虑的是心血管锻炼，但它甚至可以是瑜伽，也可以是阻力训练。

If it's going to give you a big spike in adrenaline, it's going to take some serious effort.

如果它会让你的肾上腺素激增，那么你就需要付出一些努力。

Then logically speaking, you would want to place that after a learning bout in order to increase learning and memory.

那么从逻辑上讲，你会希望将其放在学习回合之后，以增加学习和记忆。

However, if you are using the exercise in order to enhance blood flow and to enhance osteocalcin release in efforts to augment the function of your hippocampus, I think it stands to reason that doing that exercise sometime within the hour to three hours preceding an attempt to learn makes a lot of sense.

然而，如果您使用这项练习是为了增强血液流动并增强骨钙素释放，以增强海马体的功能，那么我认为在尝试学习之前的一到三个小时内进行这项练习是很有意义的。

And there I'm basing it on the human data from Wendy Suzuki's lab.

我的结论是基于温迪铃木实验室的人体数据。

Andrew Huberman:

安德鲁·休伯曼：

I'm basing it on the studies from Eric Kandel and from others labs.

我的研究基于埃里克·坎德尔和其他实验室的研究。

Again, right now, there hasn't been an evaluation of a lot of different protocols to arrive at the peer-reviewed laboratory super protocol.

同样，目前还没有对许多不同的协议进行评估以达成同行评审的实验室超级协议。

However, since what we're talking about is using activities like exercise that most of us, probably, perhaps all of us, should be doing regularly anyway, and I do believe most, if not all of us should probably regularly be trying to learn and keep our brain functioning well and acquire new knowledge because it's just a wonderful part of life.

然而，由于我们谈论的是锻炼等活动，我们大多数人，可能，也许我们所有人，无论如何都应该定期进行，而且我确实相信，即使不是所有人，我们中的大多数人也应该定期尝试学习并保持大脑良好运转并获取新知识，因为这是生活中美好的一部分。

And there is evidence that that actually can keep your brain young, so to speak.

有证据表明，可以说，这实际上可以让你的大脑保持年轻。

Well, then exercising either before or after a learning bout makes a lot of sense, with the emphasis on after a learning bout if the form of exercise spikes a lot of adrenaline, for all the reasons we talked about before.

好吧，那么在学习回合之前或之后进行锻炼就很有意义，重点是在学习回合之后，锻炼形式是否会激发大量肾上腺素，原因我们之前讨论过。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we've talked about two major categories of protocols to improve memory that are grounded in quality, peer-reviewed science, and there is yet another third protocol that we'll talk about in a few minutes.

好的，我们已经讨论了两大类基于质量、同行评审科学的提高记忆力的协议，几分钟后我们将讨论第三种协议。

But before we do that, I want to briefly touch on an aspect of memory.

但在此之前，我想简单谈谈记忆的一个方面。

In fact, two aspects of memory that I get a lot of questions about.

事实上，我对记忆的两个方面有很多疑问。

Andrew Huberman:

安德鲁·休伯曼：

The first one is photographic memory.

第一个是照相记忆。

To be clear, there are people out there who have a true photographic memory.

需要明确的是，有些人拥有真正过目不忘的记忆力。

They can look at a page of text, they can scan it with their eyes, and they can essentially commit that to memory with very little if any effort.

他们可以看一页文本，用眼睛扫描它，并且基本上可以毫不费力地将其记入记忆中。

While it might seem that having a photographic memory is a very attractive skill to have, I should caution you against believing that because it turns out that people with true photographic memory are often very challenged at remembering things that they hear and oftentimes are not so good at learning physical skills.

虽然拥有过目不忘的记忆力似乎是一项非常有吸引力的技能，但我应该提醒你不要相信这一点，因为事实证明，具有真正过目不忘的记忆力的人在记住他们听到的事情时往往面临很大的挑战，而且往往不擅长学习身体技能。

It's not always the case, but often that's the case.

情况并非总是如此，但情况往往如此。

So be careful what you wish for.

所以要小心你的愿望。

If you do have a photographic memory, there are certain professions that lend themselves particularly well to you.

如果您确实拥有过目不忘的记忆力，那么某些职业特别适合您。

And indeed, a lot of people with photographic memory have to find a profession and have to move through life in a way that is in concert with that photographic memory.

事实上，许多拥有过目不忘的人必须找到一份职业，并且必须以与过目不忘的记忆相一致的方式度过一生。

So again, it's a super ability, it's a hyper ability, and yet it's not necessarily one that is desirable for most people.

再说一次，这是一种超级能力，这是一种超级能力，但它不一定是大多数人所渴望的。

Andrew Huberman:

安德鲁·休伯曼：

There's also this category of what are called super recognizers.

还有一类所谓的超级识别器。

These people are, I should mention, highly employable by government agencies.

我应该提到的是，这些人非常受政府机构雇用。

These are people that have an absolutely astonishing ability to recognize faces and to match faces to templates.

这些人具有绝对惊人的识别面孔并将面孔与模板进行匹配的能力。

They can look at a photograph of, say, somebody on a most-wanted list, and then they can look at video footage of, let's say, an airport or a mall or a city street at fairly low resolution, and they can spot the person whose face matches that photograph that they looked at, even if that video or other footage is of people, profiles, or even the tops of their heads and just a portion of their forehead.

例如，他们可以查看头号通缉名单上某个人的照片，然后以相当低的分辨率查看机场、购物中心或城市街道的视频片段，他们可以找到面部与他们所看到的照片相匹配的人，即使该视频或其他片段是人物、个人资料，甚至是他们的头顶和前额的一部分。

These people have just an incredible ability to recognize faces and to template match.

这些人具有令人难以置信的面部识别和模板匹配能力。

And again, these people often will take jobs with agencies where this sort of thing is important.

同样，这些人通常会在此类事情很重要的机构工作。

Andrew Huberman:

安德鲁·休伯曼：

Some of you out there probably are super recognizers and may or may not notice it.

你们中的一些人可能是超级识别者，可能会也可能不会注意到它。

If you ever had the experience of watching a movie and thought to yourself, "Wow, her mouth looks so much like my cousin's mouth," or you look at a character in a movie or a television show and you think how they look almost like the younger sister of so-and-so, well, then it's very likely that you have this, or at least a mild form of the super-recognizer ability that is not memory per se.

如果你有过看电影的经历，心里想：“哇，她的嘴看起来太像我表弟的嘴了。”或者你看着电影或电视节目中的一个角色，你觉得他们看起来几乎像某某的妹妹，那么你很可能拥有这种能力，或者至少是一种温和形式的超级识别能力，而这种能力本身并不是记忆。

That is the hyperfunctioning of an area of the brain that we call the fusiform gyrus.

这就是我们称为梭状回的大脑区域的功能亢进。

Andrew Huberman:

安德鲁·休伯曼：

The fusiform gyrus is literally a face recognition area and a face template matching area, and it harbors neurons that respond to faces generally.

梭状回实际上是一个人脸识别区域和人脸模板匹配区域，它包含对人脸做出普遍反应的神经元。

So as humans and other nonhuman primates care a lot about faces and their emotional content, and the identity of faces is super important to us for all the kinds of reasons that are probably obvious — knowing who's friend, who's foe, who do you know well, who's famous, who's not famous, et cetera.

因此，人类和其他非人类灵长类动物非常关心面孔及其情感内容，而面孔的身份对我们来说非常重要，原因可能很明显——知道谁是朋友，谁是敌人，你很了解谁，谁是名人，谁不是名人，等等。

That is not memory per se.

这本身并不是记忆。

And yet, if you're a super recognizer, or I guess we could call it-

然而，如果你是一个超级识别者，或者我想我们可以称之为——

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

And yet if you're a super recognizer, or I guess we could call it a moderate face recognizer, or not very good at recognizing faces, because indeed there are some people that are face blind, they don't actually recognize people when they walk in the room.

然而，如果你是一个超级识别器，或者我想我们可以称其为中等面部识别器，或者不太擅长识别面部，因为确实有一些人是面部盲，当他们走进房间时，他们实际上无法识别人们。

I used to work with somebody like this.

我曾经和这样的人一起工作过。

I'd walk into his office and he'd say, "Are you Rich or are you Andrew?" I'd say, "Well, am I rich, rich?

我走进他的办公室，他会说：“你是富人还是安德鲁？”我会说：“那么，我富有吗？富有吗？

Like wealth rich?

喜欢财富丰富吗？

No." And he'd say, "No. Are you Richard or are you Andrew?" And I'd say, "I'm Andrew.

不。”他会说：“不。你是理查德还是安德鲁？”我会说：“我是安德鲁。

We know each other really well." And he'd say, "Oh, I'm sorry I'm kind of face blind." And it actually tended to be better or worse depending on how much he was working.

我们彼此非常了解。”他会说：“哦，对不起，我有点脸盲。”实际上，情况往往会更好或更差，这取决于他的工作量。

Ironically, the more rested he was, the more face blind he would become.

讽刺的是，他休息得越多，脸盲症就越严重。

So it wasn't a sleep deprivation thing.

所以这不是睡眠不足的问题。

Andrew Huberman:

安德鲁·休伯曼：

That exists, that's out there.

那是存在的，那是在外面。

There's the full constellation of people's ability to recognize faces.

人们识别面孔的能力非常全面。

That's not really memory, and yet visual function is a profoundly powerful way in which we can enhance our memory.

这并不是真正的记忆，但视觉功能是我们增强记忆力的一种非常强大的方式。

So whether or not you're a super recognizer of faces, whether or not you are face blind or anything in between, next I'm going to tell you about a study which points out the immense value of visual images for laying down memories.

因此，无论您是否具有超级面孔识别能力，无论您是否是脸盲或介于两者之间的任何人，接下来我将向您介绍一项研究，该研究指出了视觉图像对于记忆的巨大价值。

And you can leverage this information, and this involves both the taking of photographs, something that's actually quite easily done these days with your phone, as well as your ability to take mental photographs, by literally snapping your eyelids shut.

你可以利用这些信息，这既涉及拍照（现在用手机很容易做到这一点），也涉及你通过闭上眼皮拍摄精神照片的能力。

So I just briefly want to describe this paper because it provides a tool that you can leverage in your attempt to learn and remember things better.

所以我只是想简单地描述一下这篇论文，因为它提供了一个工具，你可以利用它来更好地学习和记住东西。

The title of this paper is "Photographic memory: The effects of our volitional photo taking on memory for visual and auditory aspects of an experience."

这篇论文的标题是“照相记忆：我们有意识地拍照对视觉和听觉体验记忆的影响”。

Andrew Huberman:

安德鲁·休伯曼：

I really like this paper because it refers to photographic memory, not in the context of photographic memory that we normally hear about, where people are truly photographic, look at a page and somehow absorb all that information and commit it to memory.

我真的很喜欢这篇论文，因为它指的是过目不忘的记忆，而不是我们通常听到的过目不忘的记忆，人们真正是过目不忘的，看着一页，以某种方式吸收所有信息并将其记入记忆。

But rather the use of camera photographs, or the use of mental camera photographs.

而是使用相机照片，或者使用心理相机照片。

Literally looking at something and deciding, blink, and snapping a, so to speak, snapping a snapshot of whatever it is that you were looking at, and remembering the content.

从字面上看，就是看着某样东西，然后做出决定，眨眼，然后拍一张快照，可以这么说，给你正在看的任何东西拍一张快照，并记住内容。

The reason I like this paper and the reason I'm attracted to this issue of mental snapshots is this is something that I've been doing since I was a kid.

我喜欢这篇论文的原因以及我对这期心理快照感兴趣的原因是这是我从小就一直在做的事情。

I don't know why I started doing it, but every once in a while, I would say maybe twice a year, I would look at something and decide to just snap a mental snapshot of it.

我不知道为什么我开始这样做，但每隔一段时间，我会说也许一年两次，我会看一些东西，然后决定在脑海中拍下它的快照。

Andrew Huberman:

安德鲁·休伯曼：

And I've maintained very clear memories of those visual scenes.

我对那些视觉场景有着非常清晰的记忆。

Two years ago I was in an Uber, and I looked out the window and it was a street scene.

两年前，我乘坐优步，向窗外望去，看到的是街景。

I was actually in New York at the time, and I decided, for reasons that are still unclear to me, to take a mental snapshot of this city street image, even though nothing interesting in particular was happening.

当时我实际上在纽约，出于我仍不清楚的原因，我决定在脑海中拍摄这张城市街道图像的快照，尽管没有发生任何特别有趣的事情。

And I do recall that there was a guy wearing a yellow shirt, walking, there was some construction, et cetera.

我确实记得有一个穿着黄色衬衫的人在行走，有一些建筑等等。

I can still see that image in my mind's eye because I took this mental snapshot.

我仍然可以在脑海中看到那个图像，因为我拍下了这张精神快照。

This paper addresses whether or not this mental snapshotting thing is real, and, this is something that I think a lot of people will resonate with, whether or not the constant taking of pictures on our phones, or with other devices, is either improving or degrading our memory.

这篇论文探讨了这种精神快照是否真实，而且，我认为很多人都会对此产生共鸣，无论用手机或其他设备不断拍照是否会提高或降低我们的记忆力。

Andrew Huberman:

安德鲁·休伯曼：

You could imagine an argument for both.

你可以想象两者的争论。

A lot of people are taking pictures that they never look at again.

很多人拍了照片后就再也看不到了。

And so in a sense, they're outsourcing their visual memory of events into their phone or to some other device, and they're not ever accessing the actual imaging, and they're not looking at it, right?

因此，从某种意义上说，他们将事件的视觉记忆外包到手机或其他设备中，而他们从未访问过实际的图像，也没有看到它，对吗？

You're not printing out those photos, you're not scanning through your phone again.

您不会打印这些照片，也不会再次通过手机扫描。

Sometimes you might do that, but most of the time people don't.

有时你可能会这样做，但大多数时候人们不会这样做。

Most of the photographs that people are taking, they're not revisiting again.

人们拍摄的大部分照片都不会再重温。

So the motivation for this study was that previous experiments had shown that if people take photos of a scene, or a person, or an object, that they are actually less good at remembering the details of that scene or object, et cetera.

因此，这项研究的动机是，之前的实验表明，如果人们拍摄一个场景、一个人或一个物体的照片，他们实际上不太擅长记住该场景或物体等的细节。

Andrew Huberman:

安德鲁·休伯曼：

This study challenged that idea and raised the hypothesis that if people are allowed to choose what they take photos of, that taking photos ...

这项研究挑战了这一想法，并提出了这样的假设：如果人们被允许选择拍照的内容，那么拍照……

again, this is with a camera, not mental snapshotting ...

再说一次，这是用相机，而不是精神快照......

that taking those photos would actually enhance their memory for those objects, those places, those people, and, in fact, details of those objects, places, and people.

拍摄这些照片实际上可以增强他们对那些物体、那些地方、那些人的记忆，事实上，还可以增强他们对这些物体、地点和人的细节的记忆。

And indeed that's what they found.

事实上，这就是他们的发现。

So in contrast to previous studies where people had been more or less told, take photos of these following objects, or these following people, or these following places, and then they were given a memory test at some point later, in this study, people were given volitional control, right?

因此，与之前的研究相比，人们或多或少被告知，拍摄这些跟随的物体，或者这些跟随的人，或者这些跟随的地方，然后在稍后的某个时刻对他们进行记忆测试，在这项研究中，人们被给予了意志控制，对吧？

They were given agency in making the decision of what to take photos of.

他们有权决定拍摄什么照片。

And I'll just summarize the results; we'll provide a link to this study.

我将总结一下结果；我们将提供该研究的链接。

Should say that some of the stuff that they tested was actually pretty challenging.

应该说他们测试的一些东西实际上非常具有挑战性。

Some of them were pottery and other forms of ceramics that are of the sort that you see if you go to a big museum in a big city.

其中一些是陶器和其他形式的陶瓷，就像您去大城市的大型博物馆时看到的那样。

Andrew Huberman:

安德鲁·休伯曼：

And if you've ever done that and you see all the different objects, there are a lot of details in those objects, and a lot of those objects look a lot alike.

如果您曾经这样做过并且看到了所有不同的对象，那么这些对象中有很多细节，并且其中很多对象看起来非常相似。

And so some will have two handles, some will have one handle, the position of the handles, how broad or narrow these things are.

所以有些有两个把手，有些有一个把手，把手的位置，这些东西有多宽或多窄。

A lot of this is pretty detailed stuff.

其中很多都是非常详细的内容。

They also took photos of other things.

他们还拍了其他东西的照片。

So basically what they found was that if people take pictures of things, and they choose which things they are taking pictures of, right?

所以基本上他们发现，如果人们给东西拍照，他们会选择要拍照的东西，对吗？

It's up to them.

这取决于他们。

It's volitional.

这是自愿的。

That there's enhanced memory for those objects later on.

以后这些对象的记忆会增强。

However, it degraded their ability to remember auditory information.

然而，它降低了他们记住听觉信息的能力。

So what this means is that when we take a picture of something, or a person, we are stamping down a visual memory of that thing, and that makes sense.

所以这意味着，当我们拍摄某物或一个人的照片时，我们正在印下该物的视觉记忆，这是有道理的。

It's a photograph after all.

毕竟这是一张照片。

Andrew Huberman:

安德鲁·休伯曼：

But we are actually inhibiting our ability to remember the auditory, the sound component of that visual scene, or what the person was saying.

但我们实际上抑制了记忆听觉、视觉场景的声音成分或人所说内容的能力。

Very interesting, and points to the fact that the visual system can outcompete the auditory system, at least in terms of how the hippocampus is encoding this information.

非常有趣，并指出视觉系统可以胜过听觉系统，至少在海马体如何编码这些信息方面是如此。

The other finding I find particularly interesting within this study is that it didn't matter whether or not they ever looked at the photos again.

我在这项研究中发现的另一个特别有趣的发现是，他们是否再次查看这些照片并不重要。

So they actually had people take photos, or not take photos, of different objects.

所以他们实际上让人们对不同的物体拍照或不拍照。

They had some people keep their photos and they had other people delete their photos.

他们让一些人保留他们的照片，让其他人删除他们的照片。

And it turns out that whether or not people kept the photos or deleted those photos had no bearing on whether or not they were better or worse at remembering things.

事实证明，人们是否保留或删除这些照片与他们记住事物的能力是好是坏没有关系。

They were always better at remembering them as compared to not taking photos of them.

与不给他们拍照相比，他们总是更能记住他们。

What does this mean?

这意味着什么？

Andrew Huberman:

安德鲁·休伯曼：

It means if you really want to remember something or somebody, take a photo of that thing or person.

这意味着如果您真的想记住某事或某人，请为该事物或人拍张照片。

Pay attention while you take the photo.

拍照时要注意。

But it doesn't really matter if you look at the photo again.

但如果你再看一遍照片，那其实并不重要。

Somehow the process of taking that photo, probably looking at it in a camera — typically, we'd say through the view finder, now because of digital cameras, on the screen on the back of that camera, or on your phone — that framing up of the photograph stamps down a visual image in your mind that is more robust at serving a memory than had you just looked at that thing with your own eyes.

不知何故，拍摄照片的过程，可能是在相机中观看它——通常我们会说通过取景器，现在因为数码相机，在相机背面的屏幕上，或者在你的手机上——照片的取景会在你的脑海中留下一个视觉图像，它比你亲眼看到的东西更能提供记忆。

Andrew Huberman:

安德鲁·休伯曼：

Very interesting, and it raises all sorts of questions for me about whether or not it's because you're framing up a small aperture, or a small portion of the visual scene.

非常有趣，它向我提出了各种各样的问题，无论是因为你正在构图一个小光圈，还是视觉场景的一小部分。

That's one logical interpretation, although they didn't test that.

这是一种合乎逻辑的解释，尽管他们没有对此进行测试。

I should also say that they found that whether or not you looked at a photo that you took, or whether or not you deleted it and never looked at it again, didn't just enhance visual memory or the memory for the visual components of that image, but it always reduced your ability to remember sounds associated with that experience.

我还应该说，他们发现，无论你是否看过自己拍摄的照片，或者是否删除了它并且再也没有看过它，不仅会增强视觉记忆或对该图像的视觉成分的记忆，而且总是会降低你记住与该经历相关的声音的能力。

So that's interesting.

这很有趣。

And then last but not least, and perhaps most interesting, at least to me, was the fact that you didn't even need a camera to see this effect.

最后但并非最不重要的一点，也许最有趣的是，至少对我来说，你甚至不需要相机就能看到这种效果。

Andrew Huberman:

安德鲁·休伯曼：

If subjects looked at something and took a mental photograph of that thing, it enhanced their visual memory of that thing significantly more than had they not taken a mental picture.

如果受试者看到某物并在脑海中拍下该物体的照片，那么与没有拍下该物体的情况相比，这会显着增强他们对该物体的视觉记忆。

In fact, it increased their memory of that thing almost as much as taking an actual photograph with an actual camera.

事实上，它增加了他们对该事物的记忆，几乎与用实际相机拍摄实际照片一样多。

And the reason I find this so interesting is that a lot of what we try and learn is visual, and for a lot of people the ability to learn visual information feels challenging.

我觉得这很有趣的原因是，我们尝试和学习的很多东西都是视觉的，而对于很多人来说，学习视觉信息的能力感觉具有挑战性。

And we'll look at something, and we'll try and create some detailed understanding of it, we'll try and understand the relationships between things in that scene.

我们会看一些东西，我们会尝试对它进行一些详细的理解，我们会尝试理解该场景中事物之间的关系。

It does appear, based on the study, that the mere decision to take a mental snapshot like, "Okay, I'm going to blink my eyelids and I'm going to take a snapshot of whatever it is I see," can actually stamp down a visual memory, much in the same way that a camera can stamp down a visual memory.

根据这项研究，似乎仅仅决定拍一张精神快照，比如“好吧，我要眨一下眼皮，我要给我看到的任何东西拍一张快照”，实际上可以压制视觉记忆，就像相机压制视觉记忆一样。

Of course, through vastly distinct mechanisms.

当然，通过截然不同的机制。

Andrew Huberman:

安德鲁·休伯曼：

No discussion of memory would be complete without a discussion of the ever intriguing phenomenon known as déjà vu.

如果不讨论“似曾相识”这种令人着迷的现象，那么对记忆的讨论就不完整。

This sense that we've experienced something, before, but we can't quite put our finger on it.

这种感觉是我们以前经历过一些事情，但我们不能完全确定它。

Where and when did it happen?

事情发生在何时何地？

Or the sense that we've been someplace before, or that we are in a familiar state, or place, or context of some kind.

或者是我们以前去过某个地方的感觉，或者我们处于熟悉的状态、地点或某种背景的感觉。

Now I've talked about this on the podcast before, at least I think I have.

我之前在播客上谈过这个问题，至少我认为我已经谈过了。

And the way this works has been defined largely by the wonderful work of Susumu Tonegawa at Massachusetts Institute of Technology, MIT.

这种工作方式很大程度上是由麻省理工学院利根川进 (Susumu Tonekawa) 的精彩工作所定义的。

Susumu collected a Nobel Prize, quite appropriately, for his beautiful work on immunology.

苏苏穆因其在免疫学方面的出色工作而获得了诺贝尔奖，这非常恰当。

And he's also a highly accomplished neuroscientist who studies memory and learning and déjà vu.

他也是一位非常有成就的神经科学家，研究记忆、学习和似曾相识的感觉。

And I should also mention the beautiful work of Mark Mayford at the Scripps Institute and UC San Diego, beautiful work on this notion of déjà vu.

我还应该提到斯克里普斯研究所和加州大学圣地亚哥分校的马克·梅福德 (Mark Mayford) 的出色工作，这是关于“似曾相识”概念的出色工作。

Andrew Huberman:

安德鲁·休伯曼：

Here's what they discovered.

这是他们的发现。

They evaluated the patterns of neural firing in the hippocampus as subjects learn new things, okay?

他们评估了受试者学习新事物时海马体的神经放电模式，好吗？

So neuron A fires, then neuron B fires, then neuron C fires, in a particular sequence.

因此，神经元 A 放电，然后神经元 B 放电，然后神经元 C 放电，按照特定的顺序。

Again, the firing of neurons in a particular sequence, like the playing of keys on a piano in a particular sequence, leads to a particular song on the piano, and leads to a particular memory of an experience within the brain.

同样，神经元按特定顺序发射，就像按特定顺序在钢琴上弹奏琴键一样，会导致钢琴上播放一首特定的歌曲，并导致大脑内对某种经历的特定记忆。

They then used some molecular tools and tricks to label and capture those neurons such that they could go back later and activate those neurons in either the same sequence or in a different sequence to the one that occurred during the formation of the memory.

然后，他们使用一些分子工具和技巧来标记和捕获这些神经元，以便稍后返回并以与记忆形成过程中发生的序列相同或不同的序列激活这些神经元。

Andrew Huberman:

安德鲁·休伯曼：

And to make a long story short and to summarize, multiple papers published in incredibly high-tier journals, journals like Nature and Science, which are extremely stringent, found that whether or not those particular neurons were played in the precise sequence that happened when they encoded the memory, or whether or not those neurons were played in a different sequence, or even if those neurons were played, activated that is, all at once with no temporal sequence, all firing in concert all at once, evoked the same behavior and in some sense the same memory.

长话短说，总结一下，在《自然》和《科学》等极其严格的顶级期刊上发表的多篇论文发现，无论这些特定的神经元是否按照它们编码记忆时发生的精确顺序播放，或者这些神经元是否以不同的顺序播放，或者即使这些神经元被播放、激活，也就是说，没有时间序列，同时全部同时激发，都会引起相同的行为，在某种意义上也是相同的记忆。

So at a neural circuit level, this is déjà vu.

所以在神经回路层面上，这是似曾相识的感觉。

This is a different pattern of firing of neurons in the brain leading to the same sense of what happened, leading to a particular emotional state or behavior.

这是大脑中神经元的一种不同的放电模式，导致对所发生的事情有相同的感觉，从而导致特定的情绪状态或行为。

Andrew Huberman:

安德鲁·休伯曼：

Now, whether or not this same sort of phenomenon occurs when you're walking down the street, and suddenly you feel as if, "Wow, I feel like I've been here before." You meet someone and you feel like, "Wow, I feel like I know you, I feel like there's some familiarity here that I can't quite put my finger on," we don't know for sure that that's what's happening.

现在，当你走在街上时，是否会出现同样的现象，突然你会觉得，“哇，我感觉我以前来过这里。”你遇到某人，你会感觉，“哇，我觉得我认识你，我觉得这里有一些熟悉感，但我无法完全确定，”我们不确定这就是发生的事情。

But this is the most mechanistic and logical explanation for what has for many decades, if not hundreds of years, been described as déjà vu.

但这是对几十年来甚至数百年来被描述为“似曾相识”的现象最机械、最合乎逻辑的解释。

So for those of you that experience déjà vu often, just know that this reflects a normal pattern of encoding experiences and events within your hippocampus.

因此，对于那些经常经历似曾相识的人来说，只要知道这反映了海马体内编码经验和事件的正常模式即可。

Andrew Huberman:

安德鲁·休伯曼：

I'm not aware of any pathological situations where the presence of déjà vu inhibits daily life.

我不知道有任何病态情况会导致似曾相识的存在阻碍日常生活。

Some people like the sensation of déjà vu, other people don't.

有些人喜欢似曾相识的感觉，有些人则不喜欢。

Almost everybody, however, describes it as somewhat eerie.

然而，几乎每个人都将其描述为有点怪异。

This idea that even though you're in a very different place, even though you're interacting with a very different person, that you could somehow feel as if this has happened before.

这个想法是，即使你在一个非常不同的地方，即使你正在与一个非常不同的人互动，你也会以某种方式感觉好像这件事以前发生过。

And just realize this: that your hippocampus, while it is exquisitely good at encoding new types of perceptions, new experiences, new emotions, new contingencies and relationships of life events, it is not infinitely large, nor does it have an infinite bucket full of different options of different sequences for those neurons to play.

只要意识到这一点：你的海马体虽然非常擅长编码新类型的感知、新体验、新情绪、新的偶然事件和生活事件的关系，但它并不是无限大的，也没有一个充满不同序列的不同选项的无限桶供这些神经元发挥作用。

So in a lot of ways it makes perfect sense that sometimes we would feel as if a given experience had happened previously.

因此，从很多方面来说，有时我们会感觉某种特定的经历好像以前发生过，这是完全有道理的。

I'd like to cover one additional tool that you can use to improve learning and memory.

我想介绍一种可以用来改善学习和记忆的额外工具。

Andrew Huberman:

安德鲁·休伯曼：

And I should mention this is a particularly powerful one, and it's one that I'm definitely going to employ myself.

我应该提到这是一个特别强大的功能，而且我肯定会亲自使用它。

This is based on a paper from none other than Wendy Suzuki at New York University.

这是基于纽约大学温迪·铃木 (Wendy Suzuki) 的一篇论文。

We've talked about her a little bit earlier, and again, she's going to be on the podcast in our next episode and is just an incredible researcher.

我们之前已经讨论过她，再说一次，她将在我们下一集的播客中出现，她是一位令人难以置信的研究员。

I've known Wendy for a number of years, and it's only in the last, I would say, five or six years that she's really shifted her laboratory toward generating protocols that human beings can use.

我认识温迪很多年了，我想说，直到最近五六年，她才真正将她的实验室转向生成人类可以使用的协议。

And she's putting that to great effect, great positive effect, I should say, publishing papers of the sort that I'm about to describe.

我应该说，她正在发挥巨大的作用，巨大的积极作用，发表我将要描述的那种论文。

But also incorporating some of these tools and protocols into the learning curriculum, and the lifestyle curriculum, of students at NYU, which I think is a terrific initiative.

而且还将其中一些工具和协议纳入纽约大学学生的学习课程和生活方式课程中，我认为这是一项了不起的举措。

So you don't need to be an NYU student in order to benefit from her work.

因此，您无需成为纽约大学的学生即可从她的工作中受益。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to tell you about some of that work now, and she'll tell you about this much more in the episode that follows this one.

我现在将向您介绍其中的一些工作，她将在接下来的一集中向您详细介绍这一点。

The title of this paper will tell you a lot about where we're going.

本文的标题将告诉您很多关于我们的方向的信息。

The title is "Brief daily meditation enhances attention, memory, mood and emotional regulation in non-experienced meditators." If ever there was an incentive to meditate, it is the data contained within this paper.

标题是“每日简短的冥想可以增强没有经验的冥想者的注意力、记忆力、情绪和情绪调节”。如果说有冥想的动力的话，那就是本文中包含的数据。

I want to briefly describe the study, and then I also want to emphasize that when you meditate is absolutely critical.

我想简单描述一下这项研究，然后我还想强调一下，什么时候冥想是绝对关键的。

I'll talk about that just at the end.

我会在最后谈论这个。

This is a study that involved subjects aged 18 to 45, none of whom were experienced meditators prior to this study.

这项研究涉及 18 至 45 岁的受试者，在这项研究之前，他们都不是经验丰富的冥想者。

There were two general groups in this study.

这项研究有两个一般组。

One group did a 13-minute-long meditation, and this meditation was a fairly conventional meditation.

一组进行了13分钟的冥想，这个冥想是一种相当传统的冥想。

They would sit or lie down, they would do somewhat of a body scan, evaluating, for instance, how tense or relaxed they felt throughout their body, and they would focus on their breathing, trying to bring their attention back to their breathing and to the state of their body as the meditation progressed.

他们会坐下或躺下，进行一些身体扫描，例如评估他们整个身体的紧张或放松程度，他们会专注于呼吸，随着冥想的进行，试图将注意力带回到呼吸和身体状态上。

Andrew Huberman:

安德鲁·休伯曼：

The other group, which we can call the control group, listened to, of all things, a podcast.

另一组，我们可以称之为对照组，他们听的是播客。

They did not listen to this podcast.

他们没有听这个播客。

They listened to "Radiolab," which is a popular podcast, for an equivalent amount of time, but they were not instructed to do any kind of body scan or pay attention to their breathing.

他们听了相当长的时间“Radiolab”，这是一个流行的播客，但他们没有被指示做任何类型的身体扫描或注意他们的呼吸。

Every subject in the study either meditated daily or listened to an equivalent duration podcast daily for a period of eight weeks.

研究中的每个受试者要么每天冥想，要么每天收听同等时长的播客，为期八周。

And the experimenters measured a large number of things, of variables, as we say.

正如我们所说，实验者测量了大量的事物和变量。

They looked at measures of emotion regulation.

他们研究了情绪调节的措施。

They actually measured cortisol, a stress hormone.

他们实际上测量了皮质醇，一种压力荷尔蒙。

They measured, as the title suggests, attention and memory, and so forth.

正如标题所示，他们测量了注意力和记忆力等等。

And the basic takeaway of the study is that eight weeks, but not four weeks, of this daily 13-minute-a-day meditation had a significant effect in improving attention, memory, mood and emotion regulation.

这项研究的基本结论是，每天 13 分钟的冥想在八周（而不是四周）内对改善注意力、记忆力、情绪和情绪调节产生了显着效果。

Andrew Huberman:

安德鲁·休伯曼：

I find this study to be very interesting, and, in fact, important, because most of us have heard about the positive effects of meditation on things like stress reduction, or on things such as improving sleep.

我发现这项研究非常有趣，事实上也很重要，因为我们大多数人都听说过冥想对减轻压力或改善睡眠等方面的积极影响。

And I want to come back to sleep in a few moments, because it turns out to be a very important feature of this study.

我想一会儿再回去睡觉，因为事实证明这是这项研究的一个非常重要的特点。

This particular study I like so much because they used a really broad array of measurements for cognitive function.

我非常喜欢这项特别的研究，因为他们使用了非常广泛的认知功能测量方法。

Things like the Wisconsin Card Sorting Task.

比如威斯康星州卡片分类任务。

I'm not going to go into this.

我不打算讨论这个。

Things like the Stroop Task.

像斯特鲁普任务这样的事情。

And they also, as I mentioned, measured cortisol and many other things, including, not surprisingly, memory and people's ability to remember certain types of information — in fact, varied types of information.

正如我提到的，他们还测量了皮质醇和许多其他东西，包括记忆力和人们记住某些类型信息的能力——事实上，是各种类型的信息，这并不奇怪。

And the basic takeaway was, again, that you could get really robust improvements in learning and memory, mood and attention from just 13 minutes a day of meditation.

基本要点是，每天只需 13 分钟的冥想，你就可以在学习和记忆、情绪和注意力方面获得真正的强劲改善。

Andrew Huberman:

安德鲁·休伯曼：

Now there's an important twist in this study that I want to emphasize.

现在我想强调这项研究中的一个重要转折。

If you read into the discussion of this study, it's mentioned that somehow meditation did not improve, but actually impaired, sleep quality compared to the control subjects.

如果你仔细阅读这项研究的讨论，就会发现与对照组相比，冥想并没有改善睡眠质量，反而实际上损害了睡眠质量。

You might think, "Wow, why would that be?" I mean, meditation is supposed to reduce our stress; stress is supposed to inhibit sleep, and therefore why would sleep get worse?

你可能会想，“哇，为什么会这样呢？”我的意思是，冥想应该减轻我们的压力；压力会抑制睡眠，那么为什么睡眠会变得更糟呢？

Well, what's interesting is the time of day when most of these subjects tended to do their meditation.

有趣的是，一天中大多数受试者倾向于进行冥想的时间。

Most of the subjects in this study did their meditation late in the day.

这项研究中的大多数受试者在当天晚些时候进行冥想。

This is often the case in experiments.

实验中经常出现这种情况。

I know this because we run experiments with human subjects in my laboratory, and people are paid some amount of money in order to participate, or they're given something as compensation for being in the study.

我知道这一点是因为我们在我的实验室里对人类受试者进行了实验，人们会得到一些钱来参与这项研究，或者他们会得到一些东西作为参与研究的补偿。

But oftentimes the meditation, or in the case of my lab, the respiration work, or other kinds of things that they're assigned to do are not their top-top priority, and we understand this.

但通常情况下，冥想，或者在我的实验室中，呼吸工作或他们被分配做的其他事情并不是他们的首要任务，我们理解这一点。

Andrew Huberman:

安德鲁·休伯曼：

But in this study, the majority of subjects — here I'm reading — completed their meditation sessions from somewhere between 8:00 and 11:00 p.m.

但在这项研究中，大多数受试者（我正在阅读这里）在晚上 8:00 到 11:00 之间完成了冥想课程。

and sometimes even between 12:00 and 3:00 a.m.

有时甚至在凌晨 12:00 至 3:00 之间

I think there probably were a lot of college students enrolled in this study, and their hours often are late shifted.

我想可能有很多大学生参加了这项研究，而且他们的时间经常被推迟。

That impaired sleep.

这损害了睡眠。

And this raises a bigger theme that I think is important.

这提出了一个我认为很重要的更大主题。

Many times before on this podcast, and certainly in the episode on mastering sleep, and conquering or mastering stress, those episodes we talked about the value, again, of these non-sleep deep rest protocols, NSDR, for reducing the activity of your sympathetic nervous system.

之前很多次在这个播客中，当然是在关于掌控睡眠、征服或控制压力的剧集中，我们再次讨论了这些非睡眠深度休息方案（NSDR）对于减少交感神经系统活动的价值。

The alertness, so-called stress arm, of your autonomic nervous system that makes you feel really alert, and NSDR is superb for reducing your level of alertness, increasing your level of calmness, and putting you into a so-called more parasympathetic relaxed state.

自主神经系统的警觉性，即所谓的压力臂，使您感到真正警觉，而 NSDR 非常适合降低您的警觉性水平，提高您的平静程度，并使您进入所谓的副交感神经更加放松的状态。

Andrew Huberman:

安德鲁·休伯曼：

Meditation does that too, but it also increases attention.

冥想也能做到这一点，但它还能提高注意力。

If you think about meditation, meditation involves focusing on your breath, and constantly focusing back on your breath, and trying to avoid the distraction of things you're thinking, or things that you're hearing, and coming so-called back to your body, back to your breath.

如果你想到冥想，冥想包括专注于你的呼吸，并不断地重新专注于你的呼吸，并试图避免你正在思考的事情或你听到的事情分散注意力，并回到你的身体，回到你的呼吸。

So meditation actually has a high attentional load.

所以冥想实际上有很高的注意力负荷。

It requires a lot of prefrontal cortical activity that's involved in attention, which then logically relates to one of the outcomes of this study, which is that attention abilities improved in daily meditators.

它需要大量涉及注意力的前额皮质活动，这在逻辑上与这项研究的结果之一相关，即日常冥想者的注意力能力得到提高。

It also points out that increasing the level of attention and the activity of your prefrontal cortex may — and I want to emphasize may, because here, I'm speculating about the underlying mechanism — inhibit your ability to fall asleep.

它还指出，增加注意力水平和前额叶皮层的活动可能——我想强调可能，因为在这里，我正在推测潜在的机制——抑制你入睡的能力。

Andrew Huberman:

安德鲁·休伯曼：

So while we have meditation, on the one hand, that does tend to put us into a calm state, but it is a calm, very focused state; in fact, attention and focus are inherent to most forms of meditation.

因此，当我们进行冥想时，一方面，这确实会让我们进入平静的状态，但这是一种平静、非常专注的状态；另一方面，它确实会让我们处于平静的状态。事实上，注意力和专注力是大多数冥想形式所固有的。

Non-sleep deep rest such as yoga nidra, as some of you know it to be, or NSDR.

非睡眠深度休息，如瑜伽休息术（正如你们中的一些人所知）或 NSDR。

There's a terrific NSDR script that's available free online that's put out by Madefor, so you can go to YouTube: "NSDR Madefor." You can also just do a search for NSDR; there are a number of these available out there, again at no cost.

Madefor 发布了一个非常棒的 NSDR 脚本，可以在线免费获取，因此您可以访问 YouTube：“NSDR Madefor”。您也可以只搜索 NSDR；有很多这样的工具可供使用，而且还是免费的。

Those NSDR protocols tend to put people into a state of deep relaxation but also very low attention, and we have to assume very low activation of the prefrontal cortex.

这些 NSDR 协议往往会让人们进入深度放松的状态，但注意力也非常低，我们必须假设前额叶皮层的激活非常低。

So the takeaways from the study are severalfold.

因此，这项研究的结论是多方面的。

First of all, that daily meditation of 13 minutes can enhance your ability to pay attention and to learn.

首先，每天 13 分钟的冥想可以增强你的注意力和学习能力。

It can truly enhance memory.

它可以真正增强记忆力。

However, you need to do that for at least eight weeks in order to start to see the effects to occur.

但是，您需要这样做至少八周才能开始看到效果。

Andrew Huberman:

安德鲁·休伯曼：

And we have to presume that you have to continue those meditation training sessions.

我们必须假设你必须继续这些冥想训练课程。

In fact, they found that if people only did four weeks of meditation, these effects didn't show up.

事实上，他们发现，如果人们只进行四个星期的冥想，这些效果就不会显现出来。

Now, eight weeks might seem like a long time, but I think that 13 minutes a day is not actually that big of a time commitment.

现在，八周可能看起来很长一段时间，但我认为每天 13 分钟实际上并不是那么长的时间投入。

And the results of this study certainly incentivized me to start adopting a ...

这项研究的结果无疑激励了我开始采用......

I'm going for 15 minutes a day now.

我现在每天坚持15分钟。

I've been an on-and-off meditator for a number of years.

多年来我一直断断续续地冥想。

I've been pretty good about it lately, but I confess I've been doing far shorter meditations of anywhere from three to five, or maybe 10 minutes.

我最近在这方面做得很好，但我承认我的冥想时间要短得多，从三到五分钟，或者也许是十分钟。

I'm going to ramp that up to 15 minutes a day.

我打算把这个时间增加到每天 15 分钟。

And I'm doing that specifically to try and access these improvements in cognitive ability, and our abilities to learn.

我这样做专门是为了尝试并获得认知能力和学习能力的这些改进。

Also, based on the data in this paper, I'm going to do those meditation sessions either early in the day, such as immediately after waking, or close to it.

另外，根据本文中的数据，我将在一天早些时候进行这些冥想课程，例如醒来后立即进行，或接近醒来时进行。

So I might get my sunshine first.

所以我可能会先得到阳光。

I'm, as you all know, very big on getting sunlight in the eyes early in the day, as much as one can, and as early as one can, once the sun is out.

正如你们都知道的，我非常喜欢在一天的早些时候让阳光照射到眼睛里，尽可能多地、尽早地、一旦太阳出来了。

But certainly doing it early in the day and not past 5:00 p.m.

但肯定要在当天早些时候进行，而不是下午 5:00 以后。

or so, in order to make sure that I don't inhibit sleep.

左右，以确保我不会抑制睡眠。

Because I think this result that they describe of meditation inhibiting quality sleep compared to controls is an important one to pay attention to, no pun intended.

因为我认为他们描述的冥想与对照组相比抑制睡眠质量的结果是一个值得关注的重要结果，没有双关语的意思。

Andrew Huberman:

安德鲁·休伯曼：

Today we covered a lot of aspects of memory and how to improve your memory.

今天我们讨论了记忆力的很多方面以及如何提高记忆力。

We talked about the different forms of memory, and we talked about some of the underlying neural circuitry of memory formation.

我们讨论了记忆的不同形式，还讨论了记忆形成的一些潜在神经回路。

And we talked about how the emotional saliency and intensity of what you're trying to learn has a profound impact on whether or not you learn in response to some sort of experience.

我们讨论了你想要学习的情感显着性和强度如何对你是否根据某种经历进行学习产生深远的影响。

Andrew Huberman:

安德鲁·休伯曼：

Whether or not that experience is reading, or mathematics, or music, or language, or a physical skill, it doesn't matter.

无论这种体验是阅读、数学、音乐、语言还是身体技能，都没关系。

The more intense of an emotional state that you're in the period immediately following that learning, the more likely you are to remember whatever it is that you're trying to learn.

在学习之后的一段时间内，你的情绪状态越强烈，你就越有可能记住你正在尝试学习的内容。

And we talked about the neurochemicals that explain that effect, about epinephrine, and corticosterones like cortisol, and how adjusting the timing of those is so key to enhancing your memory.

我们讨论了解释这种效应的神经化学物质，例如肾上腺素和皮质醇等皮质酮，以及调整这些物质的时间对于增强记忆力至关重要。

And we talked about the different ways to enhance those chemicals.

我们讨论了增强这些化学物质的不同方法。

Everything ranging from cold water to pharmacology, and even just adjusting the emotional state within your mind in order to stamp down and remember experiences better.

从冷水到药理学，甚至只是调整你头脑中的情绪状态，以便更好地压制和记住经历，一切都应有尽有。

We also talked about how to leverage exercise, in particular load-bearing exercise, in order to evoke the release of hormones like osteocalcin, which can travel from your bones to your brain and enhance your ability to learn.

我们还讨论了如何利用运动，特别是负重运动，来激发骨钙素等激素的释放，这些激素可以从骨骼传播到大脑，增强学习能力。

Andrew Huberman:

安德鲁·休伯曼：

And we talked about a new form of photographic memory, not the traditional type of photographic memory in which people can remember everything they look at very easily, but rather taking mental snapshots of things that you see.

我们讨论了一种新形式的过目不忘的记忆，不是传统的过目不忘的记忆，人们可以很容易地记住他们所看到的一切，而是对你所看到的事物进行心理快照。

Again, emphasizing that that will create a better memory of what you see when you take that mental snapshot, but will actually reduce your memory for the things that you hear at that moment.

再次强调，这会让你对拍摄心理快照时所看到的事物有更好的记忆，但实际上会减少你对当时听到的事物的记忆。

And we discussed the really exciting data looking at how particular meditation protocols can enhance memory, but also attention and mood.

我们讨论了真正令人兴奋的数据，看看特定的冥想方案如何增强记忆力、注意力和情绪。

However, if done too late in the day, it can actually disrupt sleep precisely because those meditation protocols can enhance attention.

然而，如果在一天中进行得太晚，它实际上会扰乱睡眠，因为这些冥想方案可以增强注意力。

Now, I know that many of you are interested in neurochemicals that can enhance learning and memory, and I intend to cover those in deep detail in a future episode.

现在，我知道你们中的许多人对可以增强学习和记忆的神经化学物质感兴趣，我打算在未来的剧集中详细介绍这些内容。

However, for the sake of what was discussed today, please understand that any number of different neurochemicals can evoke or can increase the amount of adrenaline that's circulating in your brain and body.

然而，为了今天讨论的内容，请理解任何数量的不同神经化学物质都可以唤起或增加在您的大脑和身体中循环的肾上腺素的量。

Andrew Huberman:

安德鲁·休伯曼：

And it's less important how one accesses that increase in adrenaline, right?

如何获得增加的肾上腺素并不那么重要，对吗？

Again, this can be done through behavioral protocols or through pharmacology.

同样，这可以通过行为方案或药理学来完成。

Assuming that those behavioral protocols and pharmacology are safe for you, it really doesn't matter how you evoke the adrenaline release, because remember, adrenaline is the final common pathway by which particular experiences, particular perceptions are stamped into memory, which answers our very first question raised at the beginning of the episode.

假设这些行为方案和药理学对你来说是安全的，那么你如何引发肾上腺素释放并不重要，因为记住，肾上腺素是最终的共同途径，通过它，特定的经历、特定的感知被印入记忆，这回答了我们在本集开始时提出的第一个问题。

Which is, why do we remember anything at all, right?

也就是说，为什么我们会记住任何事情，对吗？

That was the question that we raised.

这就是我们提出的问题。

Why is it that from morning till night and throughout your entire life, you have tons of sensory experience, tons of perceptions?

为什么从早到晚、一生都有无数的感官体验、无数的感知？

Why is it that some are remembered and others are not?

为什么有的人被记住，有的人不记得？

While I would never want to distill an important question such as that down to a one-molecule type of answer, I think we can confidently say, based on the vast amount of animal and human research data, that epinephrine/adrenaline and some of the other chemicals that it acts with in concert is, in fact, the way that we remember particular events, and not all events.

虽然我永远不想将诸如此类的重要问题归结为单分子类型的答案，但我认为我们可以自信地说，基于大量的动物和人类研究数据，肾上腺素/肾上腺素以及与其协同作用的其他一些化学物质实际上是我们记住特定事件而不是所有事件的方式。

Andrew Huberman:

安德鲁·休伯曼：

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 our podcast on Spotify and on Apple, and now on both Spotify and Apple you can leave us up to a five-star review.

此外，请订阅我们在 Spotify 和 Apple 上的播客，现在您可以在 Spotify 和 Apple 上给我们留下五星级的评论。

Please also leave us comments and feedback in the comments section on our YouTube channel.

还请在我们的 YouTube 频道的评论部分留下评论和反馈。

You can also suggest future guests that you'd like us to cover.

您还可以建议您希望我们报道的未来房客。

We do read all those comments.

我们确实阅读了所有这些评论。

Please also check out the sponsors mentioned at the beginning of today's podcast.

另请查看今天播客开头提到的赞助商。

That's a terrific, perhaps the best way to support this podcast.

这是一个很棒的方式，也许是支持这个播客的最好方式。

We also have a Patreon, it's patreon.com/andrewhuberman, and there you can support this podcast at any level that you like.

我们还有一个 Patreon，网址为 patreon.com/andrewhuberman，您可以在其中以您喜欢的任何级别支持此播客。

During today's episode, and on many previous episodes of the Huberman Lab podcast, we discussed supplements.

在今天的节目以及 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep and focus, and indeed for learning and memory.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的益处，例如增强睡眠和注意力，甚至对于学习和记忆力。

Andrew Huberman:

安德鲁·休伯曼：

For that reason, the Huberman Lab podcast is now partnered with Momentous Supplements.

因此，Huberman Lab 播客现在与 Momentous Supplements 合作。

The reason we partnered with Momentous is severalfold.

我们与 Momentous 合作的原因有多个。

First of all, we wanted to have one location where people could go to access single ingredient, high-quality versions of the supplements that we were discussing on this podcast.

首先，我们希望有一个地方，人们可以在那里获得我们在这个播客中讨论的单一成分、高质量版本的补充剂。

This is a critical issue.

这是一个关键问题。

A lot of supplement companies out there sell excellent supplements, but they combine different ingredients into different formulations, which make it very hard to figure out exactly what works for you, and to arrive at the minimal effective dose of the various compounds that are best for you, which we think is extremely important.

许多补充剂公司都出售优质的补充剂，但他们将不同的成分组合成不同的配方，这使得很难弄清楚哪种成分最适合您，并得出最适合您的各种化合物的最小有效剂量，我们认为这一点极其重要。

And that's certainly the most scientific way or rigorous way to approach any kind of supplementation regimen.

这无疑是实现任何补充方案的最科学或最严格的方法。

So Momentous has made these single-ingredient formulations on the basis of what we suggested to them, and I'm happy to say they also ship internationally.

因此，Momentous 根据我们向他们提供的建议制作了这些单一成分配方，我很高兴地说他们也销往国际。

Andrew Huberman:

安德鲁·休伯曼：

So whether or not you're in the U.S. or abroad, they'll ship to you.

因此，无论您是在美国还是国外，他们都会向您发货。

If you'd like to see the supplements recommended on the Huberman Lab podcast, you can go to livemomentous.com/huberman.

如果您想查看 Huberman Lab 播客上推荐的补充剂，可以访问 livemomentous.com/huberman。

They've started to assemble the supplements that we've talked about on the podcast, and in the upcoming weeks, they will be adding many more supplements, such that in a brief period of time, most if not all of the compounds that are discussed on this podcast will be there.

他们已经开始组装我们在播客上讨论过的补充剂，在接下来的几周内，他们将添加更多的补充剂，这样在短时间内，该播客上讨论的大多数（如果不是全部）化合物都会在那里。

Again, in single-ingredient, extremely high-quality formulations that you can use to arrive at the best supplement protocols for you.

同样，采用单一成分、极高品质的配方，您可以使用它们来制定最适合您的补充方案。

We also include behavioral protocols that can be combined with supplementation protocols in order to deliver the maximum effect.

我们还提供了可以与补充方案相结合的行为方案，以发挥最大的效果。

Once again, that's livemomentous.com/huberman.

再说一遍，这是 livemomentous.com/huberman。

And if you're not already following us on Twitter and Instagram, it's Huberman Lab on both Twitter and Instagram.

如果您还没有在 Twitter 和 Instagram 上关注我们，请关注 Twitter 和 Instagram 上的 Huberman Lab。

Andrew Huberman:

安德鲁·休伯曼：

There I describe science and science-related tools, some of which overlap with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.

在那里，我描述了科学和科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

We also have a newsletter called the Huberman Lab Neural Network.

我们还有一份时事通讯，名为 Huberman 实验室神经网络。

That newsletter provides summary protocols and information from our various podcast episodes.

该时事通讯提供了我们各个播客节目的摘要协议和信息。

It does not cost anything to sign up.

注册不需要任何费用。

You can go to hubermanlab.com, go to the menu and click on newsletter.

您可以访问 hubermanlab.com，进入菜单并单击新闻通讯。

You just provide your email, and I should point out, we do not share your email with anyone else.

您只需提供您的电子邮件，我应该指出，我们不会与其他任何人分享您的电子邮件。

We have a very clear privacy policy that you can read there, and that newsletter comes out about once a month.

我们有非常明确的隐私政策，您可以在那里阅读，该新闻通讯大约每月发布一次。

You can also see some sample newsletters, things like the "Toolkit for Sleep," or for neuroplasticity, and for various other topics covered on the Huberman Lab podcast.

您还可以看到一些示例通讯，例如“睡眠工具包”或神经可塑性，以及 Huberman 实验室播客中涵盖的各种其他主题。

Andrew Huberman:

安德鲁·休伯曼：

Once again, thank you for joining me today to discuss the neurobiology of learning and memory and how to improve your memory using science-based tools.

再次感谢您今天与我一起讨论学习和记忆的神经生物学以及如何使用基于科学的工具来提高记忆力。

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。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束