Understanding & Controlling Aggression
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。
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。
Andrew Huberman:
安德鲁·休伯曼：
Today we are discussing aggression.
今天我们讨论的是攻击性。
I'm going to explain to you that there are several different types of aggression.
我将向您解释攻击行为有几种不同类型。
For instance, reactive aggression versus proactive aggression, meaning sometimes people will be aggressive because they feel threatened or they are protecting those that they love who also feel threatened.
例如，反应性攻击与主动攻击，这意味着有时人们会变得攻击性，因为他们感到受到威胁，或者他们正在保护那些他们所爱的人也感到受到威胁。
There's also proactive aggression, where people go out of their way to deliberately try and harm others.
还有一种主动攻击行为，即人们不遗余力地故意伤害他人。
And there is indirect aggression, which is aggression not involving physical violence.
还有一种间接攻击，即不涉及身体暴力的攻击。
For instance, shaming people and things of that sort.
例如，羞辱诸如此类的人和事。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that there are different biological mechanisms underlying each of the different types of aggression.
事实证明，每种不同类型的攻击行为背后都有不同的生物机制。
Today I will define those for you.
今天我将为您定义这些。
I'll talk about the neural circuits in the brain and body that mediate each of the different kinds of aggression, talk about some of the hormones and peptides and neurotransmitters involved.
我将讨论大脑和身体中介导每种不同类型的攻击性的神经回路，讨论一些涉及的激素、肽和神经递质。
I promise to make it all accessible to you even if you do not have any biology or science background.
我保证即使您没有任何生物学或科学背景，也能让您了解这一切。
I'll also discuss tools, psychological tools and biological tools, that one can use to better control aggression.
我还将讨论可以用来更好地控制攻击性的工具，心理工具和生物工具。
Andrew Huberman:
安德鲁·休伯曼：
Now right here at the outset, I want to acknowledge that any discussion about aggression has to have an element of context within it.
首先，我想承认，任何有关攻击性的讨论都必须有一定的背景因素。
To be fair, human beings invest a lot of money, a lot of time, and a lot of energy, and indeed can even derive pleasure from aggression.
平心而论，人类投入了大量的金钱、大量的时间、大量的精力，确实甚至可以从攻击性中获得快感。
Later, I'll talk about neural circuits in the brain and body that reinforce — in other words, reward through the release of chemicals that make people feel good — acts of aggression.
稍后，我将讨论大脑和身体中强化攻击性行为的神经回路，换句话说，通过释放让人感觉良好的化学物质来奖励攻击性行为。
Andrew Huberman:
安德鲁·休伯曼：
However, what I'm mainly referring to is the context in which human beings will pay money in order to derive what we call vicarious aggression.
然而，我主要指的是人类为了获得所谓的替代性攻击而付钱的背景。
Put it simply, people spend an enormous amount of money and time and energy watching other people engage in, for instance, aggressive sports.
简而言之，人们花费大量金钱、时间和精力观看其他人从事诸如攻击性运动之类的活动。
We know that observing your team winning over another team causes the release of neurochemicals in your brain and body that make you feel good and, yes, that can make you feel more aggressive.
我们知道，观察你的球队战胜另一支球队会导致你的大脑和身体释放神经化学物质，让你感觉良好，是的，这会让你感觉更有攻击性。
Andrew Huberman:
安德鲁·休伯曼：
We also know, of course, that most governments invest many billions, if not trillions of dollars in infrastructure technologies in human beings in order to engage in aggression if needed, so-called military warfare, et cetera.
当然，我们也知道，大多数政府在人类基础设施技术上投资了数十亿甚至数万亿美元，以便在需要时进行侵略，即所谓的军事战争等。
Andrew Huberman:
安德鲁·休伯曼：
So today's discussion will include a description of aggression in the pathological sense.
所以今天的讨论将包括对病理意义上的攻击性的描述。
We'll actually talk about an explosive aggressive disorder that most of you probably haven't heard of, but is actually far more common than perhaps you know.
实际上，我们将讨论一种爆发性攻击性障碍，你们大多数人可能都没有听说过，但实际上比你们知道的要常见得多。
We'll talk about the role of things like attention deficit hyperactivity disorder and how that can relate to aggression through the relationship between impulsivity and aggression.
我们将讨论注意力缺陷多动障碍等疾病的作用，以及它如何通过冲动和攻击性之间的关系与攻击性联系起来。
We'll talk about verbal aggression, physical aggression, proactive aggression, as mentioned before, and reactive aggression.
我们将讨论言语攻击、身体攻击、主动攻击（如前所述）和反应攻击。
Andrew Huberman:
安德鲁·休伯曼：
I'm certain that by the end of the episode, you will come away with a much more thorough understanding of what this thing that we call aggression really is.
我确信，在本集结束时，您会对我们所说的攻击性到底是什么有更彻底的了解。
When you see it in other people, I think it will make more sense to you.
当你在其他人身上看到它时，我想这对你来说会更有意义。
When you observe it in yourself or the impulse to engage in aggression, verbal or physical or otherwise, I hope that you'll understand it better as well.
当你在自己身上观察到它或进行攻击性的冲动时，无论是言语上的、身体上的还是其他方面，我希望你也能更好地理解它。
Of course, the tools that I will describe should allow you to modulate and control aggressive tendencies or predispositions to aggressiveness and just generally to be able to engage with people in a more adaptive way overall.
当然，我将描述的工具应该允许您调节和控制攻击倾向或攻击倾向，并且通常能够以一种更具适应性的方式与人们互动。
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：
Let's talk about aggression.
我们来谈谈攻击性。
I think that many people out there are put off by aggression, although others are drawn to aggression, both in themselves and when observing it in others.
我认为很多人都因为攻击性而被推迟，尽管其他人也被攻击性所吸引，无论是在他们自己身上还是在观察到别人的攻击性时。
The reason to talk about aggression is that, as mentioned before, the context of aggression really matters.
谈论攻击性的原因是，如前所述，攻击性的背景确实很重要。
Andrew Huberman:
安德鲁·休伯曼：
So there are instances where aggression is adaptive.
因此，在某些情况下，攻击性是适应性的。
For instance, a mother protecting her children if she's being attacked or if her children are being threatened.
例如，当母亲受到攻击或孩子受到威胁时，她会保护她的孩子。
I think most people would agree that so-called maternal aggression of that sort, provided the context is right, is a great thing.
我想大多数人都会同意，只要背景正确，这种所谓的母性攻击是一件伟大的事情。
Protecting our young is, after all, one of the primary adaptive drives of our species, and thank goodness it is.
毕竟，保护我们的后代是我们物种的主要适应性驱动力之一，谢天谢地，确实如此。
Andrew Huberman:
安德鲁·休伯曼：
Of course, other forms of aggression, like unprovoked, proactive aggression — somebody simply being violent to somebody else even when unprovoked — most of us cringe when we see that kind of behavior.
当然，其他形式的攻击行为，比如无端的、主动的攻击行为——某人只是无缘无故地对其他人施暴——我们大多数人在看到这种行为时都会感到畏缩。
It can even evoke aggression in people when they observe that kind of behavior.
当人们观察到这种行为时，它甚至会引起人们的攻击性。
So, again, context really matters.
所以，再说一遍，背景确实很重要。
Andrew Huberman:
安德鲁·休伯曼：
But a more general and perhaps an even more important reason to think about and understand aggression is that by understanding the biology and psychology of aggression, you will be in a much better position to understand how all emotional states come to be, both in yourself and in others.
但思考和理解攻击性的一个更普遍、或许更重要的原因是，通过理解攻击性的生物学和心理学，你将能够更好地理解所有情绪状态是如何形成的，无论是在你自己还是他人身上。
Andrew Huberman:
安德鲁·休伯曼：
For instance, many of you have probably heard the statement that I believe arises from pop psychology, not from formal academic psychology, that aggression is just sadness.
例如，你们中的许多人可能听说过这样一种说法，我认为这种说法来自流行心理学，而不是来自正式的学术心理学，即攻击性只是悲伤。
It's a form of sadness that's amplified and it shows up as aggression.
这是一种被放大的悲伤形式，并表现为攻击性。
But when we look at the underlying biology and the peer-reviewed literature on this, nothing could be further from the truth.
但当我们研究基础生物学和同行评审的文献时，就会发现事实并非如此。
Andrew Huberman:
安德鲁·休伯曼：
We have distinct circuits in the brain for aggression versus grief and mourning.
我们的大脑中有不同的回路来处理攻击性与悲伤和哀悼。
Those are nonoverlapping.
这些是不重叠的。
Now that doesn't mean that you can't be sad and aggressive, or in a state of mourning and aggressive at the same time, but the idea that sadness and aggression are one and the same thing is simply not true.
这并不意味着你不能悲伤和攻击性，或者同时处于哀悼和攻击性的状态，但悲伤和攻击性是一回事的想法根本不正确。
Andrew Huberman:
安德鲁·休伯曼：
By understanding that, or perhaps by understanding that irritability and aggression are not the same thing, you'll be in a much better position to apply some of the tools that we will talk about in this episode in order to be able to reduce or eliminate or, if it's adaptive to you, to modulate aggression.
通过了解这一点，或者也许通过了解烦躁和攻击性不是一回事，您将能够更好地应用我们将在本集中讨论的一些工具，以便能够减少或消除，或者如果它适合您，则可以调节攻击性。
Yes, there are cases where modulating your aggression, in some cases even amplifying aggression, can be adaptive.
是的，在某些情况下，调节你的攻击性，在某些情况下甚至放大攻击性，可以是适应性的。
Andrew Huberman:
安德鲁·休伯曼：
Now this, of course, is not the first discussion about the biology of aggression or the psychology of aggression.
当然，这并不是第一次关于攻击性生物学或攻击性心理学的讨论。
We really can look to the beginning of the last century as the time in which the formal study of aggression really began.
我们确实可以把上世纪初视为对侵略行为的正式研究真正开始的时期。
Andrew Huberman:
安德鲁·休伯曼：
One of the names that's most associated with the formal study of aggression is none other than Konrad Lorenz.
与正式的攻击性研究最相关的名字之一就是康拉德·洛伦兹 (Konrad Lorenz)。
Some of you may be familiar with that name.
你们中有些人可能熟悉这个名字。
Others of you may not be familiar with that name.
你们中的其他人可能不熟悉这个名字。
Konrad Lorenz studied so-called imprinting behaviors and fixed action pattern behaviors.
康拉德·洛伦茨研究了所谓的印记行为和固定动作模式行为。
He's most famous, at least in scientific circles, for getting geese to believe that he was their parent.
他最著名的事迹是让鹅相信他是它们的父母，至少在科学界是如此。
Andrew Huberman:
安德鲁·休伯曼：
If you were to put into Google "Konrad," with a K, "Lorenz," just as it sounds, "Konrad Lorenz geese," you're going to see a lot of photos of Konrad walking down roads with a lot of geese following him, or swimming in lakes with a lot of geese following him.
如果你在谷歌中输入“Konrad”，带有一个K，“Lorenz”，正如它的发音，“Konrad Lorenz geese”，你会看到很多康拉德走在路上，有很多鹅跟着他，或者在湖里游泳，有很多鹅跟着他。
Andrew Huberman:
安德鲁·休伯曼：
He had a habit of geese adopting him because of the behaviors that he partook in.
由于他的行为，他有被鹅收养的习惯。
So he would swim out on a lake in front of a bunch of little geese, and then they would think that he was the parent and they would imprint on him.
所以他会在一群小鹅面前游到湖上，然后他们会认为他是父母，并在他身上留下印记。
He even lived with these animals and they lived with him.
他甚至和这些动物住在一起，它们也和他住在一起。
A strange character, from what I hear.
据我所知，这是一个奇怪的角色。
Andrew Huberman:
安德鲁·休伯曼：
But, nonetheless, all this work was deserving of a Nobel Prize because what he discovered were fixed action patterns, that is patterns of behavior that could be evoked by a single stimulus.
但是，尽管如此，所有这些工作都值得获得诺贝尔奖，因为他发现的是固定的行动模式，即可以由单一刺激引起的行为模式。
This is really important.
这真的很重要。
The idea that you can get a whole category of behaviors, like swimming behind a parent, or looking to somebody for comfort, and only them, the idea that you could get a huge category of different behaviors in a bunch of different contexts triggered by just the presence of that person is remarkable, because what it suggested and what turns out to be true is that there are neural circuits, not just individual brain areas but collections of brain areas that work together to engage a pattern of behaviors.
你可以得到一整类行为，比如在父母身后游泳，或者向某人寻求安慰，而且只有他们，你可以在一堆不同的环境中，仅仅因为那个人的存在而引发一大类不同的行为，这一想法是值得注意的，因为它所暗示的和事实证明是存在神经回路的，不仅仅是单个大脑区域，而是共同作用以参与某种行为模式的大脑区域的集合。
Andrew Huberman:
安德鲁·休伯曼：
That's the first fundamental principle that we need to define today, that when we talk about aggression, we are talking about activation of neural circuits, not individual brain areas, but neural circuits, that get played out in sequence like keys on a piano.
这是我们今天需要定义的第一个基本原则，即当我们谈论攻击性时，我们谈论的是神经回路的激活，不是单个大脑区域，而是神经回路，它们像钢琴上的琴键一样按顺序演奏。
But that playing out in sequence means that aggression is a verb.
但按顺序发生意味着攻击是一个动词。
It has a beginning, a middle, and an end.
它有开始、中间和结束。
It's a process.
这是一个过程。
It's not an event.
这不是一个事件。
Andrew Huberman:
安德鲁·休伯曼：
As you'll see, that turns out to be very important in terms of thinking about how one can halt aggression, prevent it from happening before it's initiated, or maybe even prolonging aggression, if that's what's needed.
正如你将看到的，事实证明，这对于思考如何阻止攻击行为、在攻击行为发生之前防止其发生，或者甚至延长攻击行为（如果需要的话）来说非常重要。
Andrew Huberman:
安德鲁·休伯曼：
Now Konrad Lorenz had no real knowledge of neural circuits.
现在康拉德·洛伦兹对神经回路还没有真正的了解。
I mean obviously he knew there was this thing that we call a brain and a nervous system.
我的意思是显然他知道有一个我们称之为大脑和神经系统的东西。
He knew that there were chemicals in the brain and hormones and things of that sort that were likely to play a role.
他知道大脑中的化学物质和激素以及类似的东西可能会发挥作用。
But he really didn't take any measures to define what the neural circuits were.
但他确实没有采取任何措施来定义神经回路是什么。
Frankly, he didn't need to.
坦白说，他不需要。
He had his Nobel Prize and he did all this beautiful work.
他获得了诺贝尔奖，并且完成了所有这些出色的工作。
He's known for an abundance of work.
他以工作量大而闻名。
But he did think about what sorts of underlying processes could drive something like aggression.
但他确实思考了什么样的潜在过程可能会引发攻击性行为。
Andrew Huberman:
安德鲁·休伯曼：
He talked about one particular feature that's especially important, and that's this notion of a pressure.
他谈到了一个特别重要的特征，那就是压力的概念。
The idea that, yes, certain hormones will bias somebody or an animal to be aggressive.
是的，某些激素会使某人或动物产生攻击性。
Certain neurotransmitter states, and you'll learn what those are today, will bias somebody to be more or less aggressive, maybe even submissive and passive, maybe outright, proactively aggressive towards anyone or anything in front of them.
某些神经递质状态（今天您将了解到这些状态是什么）会导致某人或多或少具有攻击性，甚至可能是顺从和被动，也可能是彻底的、主动地攻击面前的任何人或任何事物。
Andrew Huberman:
安德鲁·休伯曼：
Yes, of course, there will be historical features based on their childhood, et cetera, et cetera.
是的，当然，会有基于他们童年等的历史特征。
He understood that there will be a constellation of things that would drive people to be aggressive.
他明白，一系列因素会促使人们变得咄咄逼人。
He described a so-called pressure, almost like a hydraulic pressure.
他描述了一种所谓的压力，几乎就像液压一样。
Just think about fluid pressure in a small container being pushed, pushed, pushed until the can or the container is ready to explode, and how multiple features, multiple variables could impinge on that and create that pressure.
想象一下小容器中的流体压力被推、推、推，直到罐子或容器准备爆炸，以及多个特征、多个变量如何影响它并产生压力。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that's exactly the way that system works.
事实证明，这正是系统的工作方式。
There is no single brain area that flips the switch for aggression, although we'll soon talk about a brain structure that generally houses the propensity and the output of aggression.
尽管我们很快就会讨论通常容纳攻击倾向和输出的大脑结构，但没有一个大脑区域可以打开攻击性的开关。
Andrew Huberman:
安德鲁·休伯曼：
This notion of a hydraulic pressure that can drive us toward aggressive behavior or, conversely, can be very low pressure and keep us in a state of nonreactivity, maybe even passivity or submissiveness, is a very important feature because it really captures the essence of how neural circuits work when we're talking about primitive behaviors generally.
这种液压的概念可以驱使我们做出攻击行为，或者相反，压力可以非常低，使我们处于不反应的状态，甚至可能是被动或顺从，这是一个非常重要的特征，因为它真正抓住了当我们一般谈论原始行为时神经回路如何工作的本质。
Andrew Huberman:
安德鲁·休伯曼：
And you can start to notice this in yourself and in others.
你可以开始在自己和他人身上注意到这一点。
You can start to notice when you are veering toward aggression, or when someone is veering toward aggression, verbal or physical.
当你转向攻击性时，或者当某人转向攻击性（无论是言语上还是身体上）时，你可以开始注意到。
Now that veering is the buildup of this hydraulic pressure that Lorenz was referring to, and it really does have an underlying biological basis.
现在，转向是洛伦兹所指的液压的积累，它确实具有潜在的生物学基础。
Andrew Huberman:
安德鲁·休伯曼：
Now it was some years later that the first experiments came along, which really started to identify the brain areas and the biological so-called pressures that can induce aggressive behavior.
几年后，第一个实验出现了，真正开始识别可以诱发攻击行为的大脑区域和所谓的生物压力。
The person that really gets credit for this is a guy by the name of Walter Hess, who at that time was working on cats.
真正为此受到赞扬的是一个名叫沃尔特·赫斯的人，他当时正在研究猫。
Andrew Huberman:
安德鲁·休伯曼：
I know that when you say working on cats, a lot of people will cringe.
我知道当你说在猫身上工作时，很多人都会感到畏缩。
A lot of people have cats as pets.
很多人都养猫作为宠物。
Certainly, cats can be delightful.
当然，猫也可以很讨人喜欢。
Some people like them more, some people like them less.
有些人更喜欢它们，有些人则不太喜欢它们。
Most people cringe at the idea of doing experiments on cats.
大多数人对在猫身上做实验的想法感到畏缩。
Andrew Huberman:
安德鲁·休伯曼：
I should say that these days, very few laboratories work on cats.
我应该说，现在很少有实验室对猫进行研究。
Most laboratories that work on animal models will work on flies, drosophila fruit flies, for their capacity to do genetics; on laboratory mice, sometimes rats but usually mice.
大多数研究动物模型的实验室都会研究苍蝇、果蝇，因为它们具有进行遗传学研究的能力。实验小鼠，有时是大鼠，但通常是小鼠。
Occasionally you'll find a lab that still works on cats.
有时您会发现仍然对猫进行研究的实验室。
Andrew Huberman:
安德鲁·休伯曼：
Back in the time of Hess, very few laboratories worked on mice.
早在赫斯时代，很少有实验室对老鼠进行研究。
Most laboratories worked on cats or rats.
大多数实验室都以猫或老鼠为研究对象。
The reason for that is nowadays most laboratories use mice if they use animal models because of the genetic tools that exist in mice to knock out this gene or knock in this gene, et cetera which can't be done in humans or nonhuman primates, at least not very easily at this point in history.
原因是现在大多数实验室使用动物模型时都使用小鼠，因为小鼠中存在的遗传工具可以敲除该基因或敲入该基因等，而这在人类或非人类灵长类动物中无法做到，至少在历史上的这一点上不是很容易。
So when I say he was working on cats, I realize that probably evokes some negative emotions in some of you, maybe even aggression in some of you.
因此，当我说他正在研究猫时，我意识到这可能会引起你们中一些人的一些负面情绪，甚至可能引起你们中一些人的攻击性。
Andrew Huberman:
安德鲁·休伯曼：
What we can do, however, is look at the data and make use of the data in terms of our understanding.
然而，我们能做的是查看数据并根据我们的理解利用数据。
What Hess did was he had cats that were awake.
赫斯所做的是他养了一些醒着的猫。
He was able to lower stimulating electrode into their brain.
他能够将刺激电极降低到他们的大脑中。
Now keep in mind that the brain does not have any pain sensors.
现在请记住，大脑没有任何疼痛传感器。
So after a small hole is made in the skull, electrodes are lowered into the brain.
因此，在头骨上打一个小孔后，电极就会被放入大脑中。
This is what's done commonly in human neurosurgery.
这是人类神经外科中常见的做法。
Andrew Huberman:
安德鲁·休伯曼：
He was able to stimulate different brain areas.
他能够刺激不同的大脑区域。
He was sort of poking around.
他有点在四处闲逛。
When I say sort of, he was doing this with some logical intent and purpose.
当我这么说时，他这样做是出于某种逻辑意图和目的。
He wasn't just poking around in there for fun.
他不仅仅是为了好玩而在那里闲逛。
He was trying to identify brain regions that could generate entire categories of behavior, a la Lorenz, these fixed action pattern behaviors.
他试图识别可以产生整个行为类别的大脑区域，就像洛伦兹那样，这些固定的行动模式行为。
Andrew Huberman:
安德鲁·休伯曼：
Eventually his electrode landed in a site, and he provided electrical stimulation to the cat that caused this otherwise passive, purring, relaxing cat to suddenly go into an absolute rage.
最终，他的电极落在了一个位置，他向猫提供了电刺激，导致这只原本被动、咕噜咕噜、放松的猫突然变得绝对愤怒。
So arched back, hissing, hair up, so-called piloerection, where the hairs go up.
所以弓起背部，发出嘶嘶声，头发竖起，即所谓的立毛，即毛发竖起的地方。
Animals try to make themselves as big as possible often when they're aggressive.
当动物具有攻击性时，它们常常会试图让自己变得尽可能大。
Drooling, maybe even spitting.
流口水，甚至可能吐口水。
Believe it or not, cats and other animals can do this.
不管你相信与否，猫和其他动物可以做到这一点。
The cat tried to attack him or anyone else and anything else, even inanimate objects, when he stimulated this particular brain area.
当猫刺激这个特定的大脑区域时，猫试图攻击他或其他任何人以及其他任何东西，甚至是无生命的物体。
Andrew Huberman:
安德鲁·休伯曼：
So Hess obviously took notice of this incredible transformation and behavior and the fact that when he turned off the stimulation of this particular brain area, the cat very quickly, within seconds, went back to being a passive, calm kitty.
因此，赫斯显然注意到了这种令人难以置信的转变和行为，以及当他关闭对这个特定大脑区域的刺激时，这只猫很快在几秒钟之内就回到了被动、冷静的小猫。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, he repeated this experiment in other animals, because he had to confirm that it wasn't just happenstance.
当然，现在他在其他动物身上重复了这个实验，因为他必须确认这不仅仅是偶然。
So there wasn't something unique about this one cat, that perhaps he had stimulated an area that had been built up during the kittenhood of this cat and had been reactivated.
所以这只猫并没有什么独特之处，也许他刺激了这只猫在幼年时期建立起来的一个区域，并被重新激活。
Maybe this kitten had been traumatized early in life or scared, and reactivation of a particular circuit unique to that cat created this aggressive behavior.
也许这只小猫在生命早期受到过创伤或害怕，并且该猫独特的特定电路的重新激活导致了这种攻击行为。
Andrew Huberman:
安德鲁·休伯曼：
That wasn't the case.
事实并非如此。
Every cat that he looked at and stimulated this particular brain area, the cat would immediately go into an aggressive, almost rage-type behavior.
他看到每只猫并刺激这个特定的大脑区域，猫就会立即做出攻击性的、近乎愤怒的行为。
Now, of course, we can't anthropomorphize.
当然，现在我们不能将其拟人化。
We don't know what the cat was feeling.
我们不知道猫的感受是什么。
For all we know the cat could be happy, although that seems pretty unlikely.
据我们所知，猫可能会很高兴，尽管这似乎不太可能。
Andrew Huberman:
安德鲁·休伯曼：
Later experiments done in mice, but also in humans, confirm that, indeed, stimulation of this brain area evoked not just behavioral aggression, but also subjective feelings of aggression and anger.
后来在老鼠和人类身上进行的实验证实，刺激这个大脑区域确实不仅会引起行为攻击，还会引起攻击和愤怒的主观感受。
Andrew Huberman:
安德鲁·休伯曼：
So what was this incredible brain area, or rather I should say, what is the brain area that harbored this incredible capacity to generate aggressive behavior in Hess's experiments?
那么，这个令人难以置信的大脑区域是什么，或者更确切地说，在赫斯的实验中，具有产生攻击性行为的令人难以置信的能力的大脑区域是什么？
Well, for those of you that are regular listeners of this podcast, you'll probably be relieved to know that today we're going to talk about some new neural circuits.
好吧，对于那些经常收听该播客的人来说，知道今天我们将讨论一些新的神经回路，您可能会感到欣慰。
Andrew Huberman:
安德鲁·休伯曼：
Oftentimes we'll center back on the amygdala or the prefrontal cortex.
通常我们会把注意力集中在杏仁核或前额皮质上。
Those names will come up.
这些名字将会出现。
For those of you that haven't heard them before, don't worry, I'll make it clear as to what those brain areas are and what they do.
对于那些以前没有听说过它们的人，不用担心，我会清楚地说明这些大脑区域是什么以及它们的作用。
But today we're going to talk a lot about the so-called VMH, or ventromedial hypothalamus.
但今天我们要详细讨论所谓的 VMH，即下丘脑腹内侧区。
Andrew Huberman:
安德鲁·休伯曼：
The ventromedial hypothalamus is a nucleus, meaning a small collection of neurons.
下丘脑腹内侧是一个细胞核，意味着一小部分神经元的集合。
What are neurons?
什么是神经元？
Nerve cells.
神经细胞。
That small collection of neurons that we call the ventromedial hypothalamus is truly small.
我们称之为腹内侧下丘脑的一小群神经元确实很小。
It's only about 1,500 neurons on one side of your brain and a matching 1,500 neurons on the other side of your brain.
大脑的一侧只有大约 1,500 个神经元，而大脑的另一侧也有相应的 1,500 个神经元。
That combined 3,000 neurons or so, it's not exactly 3,000, but 3000 neurons or so, is sufficient to generate aggressive behavior of the sort that Hess observed in the cat.
这总共有 3,000 个左右的神经元，虽然不完全是 3,000 个，但 3000 个左右的神经元就足以产生赫斯在猫身上观察到的那种攻击性行为。
Andrew Huberman:
安德鲁·休伯曼：
Believe it or not, when you see somebody who's in an act of rage or in an act of verbal aggression or in an act of defensive aggression, protecting their family or loved ones or country, et cetera almost certainly those neurons are engaged in that behavior.
不管你相信与否，当你看到某人处于愤怒行为、言语攻击行为或防御性攻击行为、保护家人、亲人或国家等等时，几乎可以肯定这些神经元正在参与这种行为。
Those neurons are perhaps even generating that behavior.
这些神经元甚至可能正在产生这种行为。
Andrew Huberman:
安德鲁·休伯曼：
Next, I'll describe some experiments that were done just recently, within the last 10 years or so, but leading right up until this year and even last month, that keep confirming again and again and again that it is the activity of neurons in the ventromedial hypothalamus that are both necessary and sufficient to generate the full catalog of aggressive behaviors.
接下来，我将描述一些最近完成的实验，在过去 10 年左右的时间里，但一直到今年甚至上个月，这些实验不断地一次又一次地证实，下丘脑腹内侧神经元的活动对于产生完整的攻击行为是必要且充分的。
Andrew Huberman:
安德鲁·休伯曼：
Now before I go further to describe the beautiful recent studies on the VMH, the ventromedial hypothalamus, and the important role of testosterone and, more importantly, estrogen in the activation of aggressive behavior — that's right, that's soon to be clear to you why that's the case — I want to emphasize that the ventromedial hypothalamus is something that we should all care about.
现在，在我进一步描述最近关于 VMH、腹内侧下丘脑的精彩研究，以及睾酮和更重要的是雌激素在攻击性行为激活中的重要作用之前（是的，您很快就会明白为什么会出现这种情况），我想强调的是，腹内侧下丘脑是我们都应该关心的东西。
Why?
为什么？
Well, it turns out that many categories of psychiatric disorders, developmental disorders, and psychological challenges, things like schizophrenia; PTSD, post-traumatic stress disorder; depression; borderline personality disorder; and even certain forms of autism can include elements of aggression and even violence.
事实证明，许多类别的精神疾病、发育障碍和心理挑战，例如精神分裂症； PTSD，创伤后应激障碍；沮丧;边缘性人格障碍;甚至某些形式的自闭症也可能包含攻击性甚至暴力的因素。
Andrew Huberman:
安德鲁·休伯曼：
Now it's certainly not the case that aggression and violence are present in all people who suffer from schizophrenia or PTSD or depression or autism or borderline personality disorder.
现在肯定不是所有患有精神分裂症、创伤后应激障碍、抑郁症、自闭症或边缘性人格障碍的人都存在攻击性和暴力行为。
I'm absolutely not saying that.
我绝对不是这么说的。
However, it can be a feature of those.
然而，它可能是其中的一个特征。
It's a well-described feature in terms of trying to understand the constellation of challenges that people suffer from when they have those.
这是一个很好的描述，试图理解人们在面临这些挑战时所遭受的一系列挑战。
Andrew Huberman:
安德鲁·休伯曼：
So thinking about the VMH goes way beyond just understanding basic aggression in the context of adaptive aggression.
因此，对 VMH 的思考远远超出了在适应性攻击的背景下理解基本攻击的范围。
So earlier I used the example of maternal aggression.
所以之前我用了母亲攻击性的例子。
That's one adaptive form of aggression.
这是一种适应性的攻击形式。
It also can be pathologic aggression, meaning it can harm ourselves or others.
它也可能是病态的攻击，这意味着它会伤害我们自己或他人。
Andrew Huberman:
安德鲁·休伯曼：
So keep this in mind as we go forward because later we're going to talk about specific tools designed to modulate or prevent aggression in, for instance, people with attention deficit hyperactivity disorder, and especially kids with ADHD.
因此，在我们继续前进时请记住这一点，因为稍后我们将讨论旨在调节或防止攻击性的特定工具，例如，患有注意力缺陷多动障碍的人，尤其是患有多动症的儿童。
Andrew Huberman:
安德鲁·休伯曼：
In the meantime, let's return to the VMH, this relatively small collection of neurons.
与此同时，让我们回到 VMH，这个相对较小的神经元集合。
The reason I say relatively small is, well, your brain has many hundreds of billions of neurons, maybe even trillions of neurons.
我说相对较小的原因是，你的大脑有数千亿个神经元，甚至可能有数万亿个神经元。
The exact number of neurons isn't really clear, but it's a lot.
神经元的确切数量尚不清楚，但数量很多。
It certainly is a lot relative to the number of neurons, this 3,000 or so neurons, living in your hypothalamus that can evoke this aggressive response.
这当然与神经元的数量有关，生活在下丘脑中的大约 3,000 个神经元可以引起这种攻击性反应。
Andrew Huberman:
安德鲁·休伯曼：
Experiments done by David Anderson's lab at Caltech were really the first to parse the fine circuitry and to really show that the ventromedial hypothalamus is both necessary and sufficient for aggressive behavior.
加州理工学院大卫·安德森实验室所做的实验确实是第一个解析精细电路的实验，并真正表明下丘脑腹内侧对于攻击性行为是必要且充分的。
These are important experiments and they're worth knowing about.
这些都是重要的实验，值得了解。
Andrew Huberman:
安德鲁·休伯曼：
What they did was they identified, first of all, where the ventromedial hypothalamus was in the mouse.
他们所做的首先是确定小鼠腹内侧下丘脑的位置。
That was pretty straightforward to do.
这很简单。
It was known before they started these experiments.
在他们开始这些实验之前就已经知道了。
Then they analyzed which genes, meaning which DNA — which, of course, becomes RNA and RNA becomes protein — which DNA and, therefore, which proteins are expressed in particular cells of the ventromedial hypothalamus.
然后他们分析了哪些基因，即哪些DNA——当然，它变成了RNA，RNA变成了蛋白质——哪些DNA以及哪些蛋白质在下丘脑腹内侧的特定细胞中表达。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that there's a particular category of neurons in the ventromedial hypothalamus that make an estrogen receptor.
事实证明，下丘脑腹内侧有一类特殊的神经元可以产生雌激素受体。
It is those neurons in particular that are responsible for generating aggressive behavior.
特别是那些神经元负责产生攻击行为。
How did they know this?
他们是怎么知道的？
Andrew Huberman:
安德鲁·休伯曼：
Well, they used a tool that's actually been described by a previous guest of this podcast.
嗯，他们使用的工具实际上是由该播客的前一位嘉宾描述的。
We had an episode with the psychiatrist and bioengineer and my colleague at Stanford School of Medicine, Karl Deisseroth.
我们与精神病学家和生物工程师以及我在斯坦福大学医学院的同事卡尔·戴瑟罗斯（Karl Deisseroth）进行了一次交流。
He and others have developed tools that allow people to control the activity of neurons, essentially by remote control, by shining light on those neurons.
他和其他人开发了工具，使人们能够控制神经元的活动，主要是通过远程控制，通过向这些神经元照射光来控制。
Andrew Huberman:
安德鲁·休伯曼：
So in the context of an experiment on a mouse, which is what David's lab did — and these were the beautiful experiments of Dayu Lin, who's now in her own laboratory at New York University — put a little fiber optic cable down into the brain of the ...
因此，在大卫实验室所做的小鼠实验中，这是林大宇的精彩实验，她现在在纽约大学自己的实验室中，将一根小光纤电缆放入小鼠的大脑中……
into the hypothalamus, that is, of the mouse.
进入下丘脑，即小鼠的下丘脑。
The mouse is able to move around in its cage, freely moving, even though it has a little tether, this little wire.
老鼠能够在笼子里自由活动，尽管它有一条小绳子，就是这条小线。
It's a very thin wire.
这是一根非常细的电线。
Andrew Huberman:
安德鲁·休伯曼：
That little thin wire is actually a little what we call optrode.
那根细细的电线实际上就是我们所说的光极。
The experimentalist, in this case Dayu, was able to stimulate the turning on of a little bit of blue light.
实验者（在本例中为大宇）能够刺激一点点蓝光的开启。
That blue light activated only those estrogen receptor neurons in only the ventromedial hypothalamus.
蓝光仅激活下丘脑腹内侧的雌激素受体神经元。
The way she was able to do that is she had introduced a gene that had been developed by our friend Karl Deisseroth that allows light to trigger electrical activity in those neurons.
她之所以能够做到这一点，是因为她引入了我们的朋友 Karl Deisseroth 开发的一种基因，该基因允许光触发这些神经元的电活动。
Andrew Huberman:
安德鲁·休伯曼：
So if any of that is confusing, or if all of that is confusing, here's the experiment.
因此，如果其中任何一个令人困惑，或者所有这些都令人困惑，那么这就是实验。
There's a mouse in a cage.
笼子里有一只老鼠。
It has a little wire coming out of its head.
它的头上有一根小电线。
It doesn't notice, believe it or not.
不管你信不信，它没有注意到。
We know this because it's still eating and mating and doing all the things that mice like to do on a daily basis, and sleeping, et cetera.
我们知道这一点是因为它仍然在进食、交配、做老鼠每天喜欢做的所有事情、睡觉等等。
The mere pressing of a button will activate a little bit of light released at the end of that wire.
只需按下按钮就会激活电线末端释放的一点光。
That light activates particular neurons.
这种光会激活特定的神经元。
In this case, it's the estrogen receptor-containing neurons in only the ventromedial hypothalamus.
在这种情况下，它是仅位于下丘脑腹内侧的含有雌激素受体的神经元。
Andrew Huberman:
安德鲁·休伯曼：
When that mouse is in a cage with another mouse, a couple of things happen, depending on what the other mouse is or, we could say, who the other mouse is.
当那只老鼠与另一只老鼠关在笼子里时，会发生一些事情，具体取决于另一只老鼠是什么，或者我们可以说，另一只老鼠是谁。
If it's a male mouse and you put in there with a female mouse, the male mouse will attempt to mate with the female mouse.
如果你把一只雄性老鼠和一只雌性老鼠放在一起，雄性老鼠会尝试与雌性老鼠交配。
Provided that the male mouse has gone through puberty, he will try to mount and mate with the female mouse.
如果雄性老鼠已经过了青春期，他就会尝试骑上雌性老鼠并交配。
Andrew Huberman:
安德鲁·休伯曼：
Now female mice are either in a receptive phase or a nonreceptive phase of their so-called estrous cycle.
现在，雌性小鼠要么处于所谓动情周期的接受期，要么处于非接受期。
They don't have a menstrual 28-day cycle.
他们的月经周期不是 28 天。
They have an estrous cycle.
他们有发情周期。
On particular days of that estrous cycle, they are not happy to mate.
在发情周期的特定日子里，它们不乐意交配。
They will basically keep their hindquarters away from the male mouse at all costs.
它们基本上会不惜一切代价让后躯远离雄性老鼠。
They'll even attack the male mouse.
他们甚至会攻击雄性老鼠。
Andrew Huberman:
安德鲁·休伯曼：
On certain days of the estrous cycle, however, the female mouse will undergo what's called lordosis, which is an arching of her back, and she'll allow the male to mount and mate with her.
然而，在发情周期的某些日子，雌性小鼠会经历所谓的脊柱前凸，即背部拱起，她会允许雄性骑上并与她交配。
Andrew Huberman:
安德鲁·休伯曼：
So a large number of experiments were done, but the first experiment, really, was to put the male mouse in with the female mouse, who's in the so-called receptive phase of estrous.
因此进行了大量的实验，但第一个实验实际上是将雄性小鼠与处于所谓发情接受期的雌性小鼠放在一起。
That is, she will allow mating.
也就是说，她会允许交配。
Andrew Huberman:
安德鲁·休伯曼：
He starts mating with her.
他开始与她交配。
They go through the standard repertoire of mating behaviors that you observe in mice, mounting, thrusting, intromission, as it's called in the mouse sex world.
它们会经历你在老鼠身上观察到的标准交配行为：骑乘、插入、插入，正如老鼠性世界中所说的那样。
Well, I guess I don't know what the mice call it, but that's what the experimenters call it.
好吧，我想我不知道老鼠怎么称呼它，但实验者就是这么称呼它的。
Then afterwards, he will dismount.
然后，他就会下马。
Andrew Huberman:
安德鲁·休伯曼：
So they observe this mounting and sex behavior.
所以他们观察这种安装和性行为。
It was very typical.
这是非常典型的。
But about halfway through the behavior, Dayu turned on the light to stimulate these estrogen receptor-containing neurons only in the male mouse, and what she observed was incredibly dramatic.
但大约在行为进行到一半时，大宇打开灯只刺激雄性小鼠中这些含有雌激素受体的神经元，她观察到的结果令人难以置信的戏剧性。
The male mouse ceases from trying to mate with the female mouse and immediately tries to kill the female mouse.
雄性老鼠停止尝试与雌性老鼠交配，并立即试图杀死雌性老鼠。
He starts attacking her.
他开始攻击她。
Then she turns off the light, the male stops and goes back to trying to mate with the female mouse.
然后她关掉灯，雄性老鼠停下来，继续尝试与雌性老鼠交配。
Andrew Huberman:
安德鲁·休伯曼：
So I'm sure all of this was very confusing and disturbing to the female mouse.
所以我确信所有这一切都让雌性老鼠感到非常困惑和不安。
Nonetheless, that was the repertoire.
尽管如此，这就是剧目。
They would mate.
他们会交配。
She would stimulate these ventromedial hypothalamus neurons.
她会刺激这些腹内侧下丘脑神经元。
The male mouse would immediately try and attack and kill the female mouse.
雄性老鼠会立即尝试攻击并杀死雌性老鼠。
Then she would stop the stimulation and he would stop trying to attack and kill the female mouse, returning to the attempt, at least, to mate with the female mouse.
然后她会停止刺激，他也会停止尝试攻击并杀死雌性老鼠，至少回到与雌性老鼠交配的尝试。
Andrew Huberman:
安德鲁·休伯曼：
These are such dramatic shifts in behavior triggered only by the activation of only this small set of neurons within the ventromedial hypothalamus.
这些行为上的巨大转变仅由下丘脑腹内侧的这一小组神经元的激活所触发。
For those of you that think that you can watch this sort of thing without being disturbed, I encourage you to go to YouTube.
对于那些认为自己可以不受干扰地观看此类内容的人，我鼓励您访问 YouTube。
We will provide a link where you can see a video of this type of behavior.
我们将提供一个链接，您可以在其中观看此类行为的视频。
It's incredibly dramatic.
这是令人难以置信的戏剧性。
The shift in behavior is almost instantaneous.
行为的转变几乎是瞬间的。
It occurs within seconds, if not milliseconds, thousandths of a second.
它发生在几秒内，如果不是毫秒，甚至是千分之一秒。
Andrew Huberman:
安德鲁·休伯曼：
The next experiment that she did was to put a male mouse with this stimulation, with light capability in its ventromedial hypothalamus, into a cage alone, but with a rubber glove filled with air or water.
她做的下一个实验是将一只受到这种刺激的雄性小鼠（其腹内侧下丘脑具有光能力）单独放入笼子中，但戴着充满空气或水的橡胶手套。
The mouse is walking around, sniffing, peeing, which is what male mice seem to do.
老鼠四处走动、嗅嗅、撒尿，这似乎是雄性老鼠所做的事情。
They seem to urinate everywhere.
他们似乎随地小便。
Especially perhaps an interesting feature of male mice, and actually many male animals.
尤其是雄性小鼠以及实际上许多雄性动物的一个有趣特征。
Perhaps even humans, we don't know, or maybe we do know.
也许连人类我们也不知道，或者我们确实知道。
Basically this has been observed time and time again in experiments, mainly by Lisa Stowers's lab at the Scripps Institute has characterized this.
基本上，这已经在实验中一次又一次地观察到，主要是由斯克里普斯研究所的丽莎斯托尔斯实验室表征了这一点。
If you put female mice into an arena or a cage, they always urinate in a very small corner of that cage.
如果你把雌性老鼠放入竞技场或笼子里，它们总是在笼子的一个很小的角落里小便。
Whereas if you put male mice into an arena or a cage, they urinate everywhere.
然而，如果你把雄性老鼠放入竞技场或笼子里，它们就会随地小便。
They have this obsession with spraying their urine everywhere.
他们痴迷于把尿液喷得到处都是。
You can transpose that to human behavior, if you like.
如果您愿意，您可以将其转化为人类行为。
Andrew Huberman:
安德鲁·休伯曼：
In any event, Dayu put the mouse in the cage alone, but with this rubber glove.
无论如何，大禹把老鼠单独关在笼子里，但是带着这只橡胶手套。
The mouse is walking around, urinating, et cetera, doing whatever it is that mice do.
老鼠会四处走动、排尿等等，做老鼠该做的任何事情。
Then she stimulates the activation of these ventromedial hypothalamus neurons, and the mouse immediately tries to kill the glove.
然后，她刺激这些腹内侧下丘脑神经元的激活，小鼠立即尝试杀死手套。
It goes into a rage, attacking the glove as if it were another mouse or some other animate object.
它会变得愤怒，攻击手套，就好像它是另一只老鼠或其他有生命的物体一样。
But, of course, it's an inanimate object.
但是，当然，它是一个无生命的物体。
It's just a rubber glove.
这只是一个橡胶手套。
Andrew Huberman:
安德鲁·休伯曼：
She stops the stimulation and the mouse immediately goes back to being completely calm, or at least not attacking.
她停止刺激，老鼠立即恢复完全平静，或者至少不再攻击。
Again, we don't know what the mouse was feeling.
同样，我们不知道老鼠的感受。
Andrew Huberman:
安德鲁·休伯曼：
So these are very dramatic videos.
所以这些都是非常戏剧性的视频。
Again, you can see them by following the link that we'll provide in the caption.
同样，您可以通过我们在标题中提供的链接来查看它们。
If that sort of thing is going to disturb you to see, for instance, one mouse attacking another, please just don't watch them.
如果这类事情会让你感到不安，例如，一只老鼠攻击另一只老鼠，请不要看它们。
I'm not interested in traumatizing anybody, or you traumatizing yourself, that is.
我对伤害任何人或你伤害自己不感兴趣。
Andrew Huberman:
安德鲁·休伯曼：
A number of different variations were done on this experiment.
在这个实验中进行了许多不同的变化。
For instance, stimulating the VMH in female mice as opposed to male mice, putting the female mice in with other female mice or with other male mice.
例如，刺激雌性小鼠而不是雄性小鼠的 VMH，将雌性小鼠与其他雌性小鼠或其他雄性小鼠放在一起。
No matter what variation one carries out, so it doesn't matter if it's male with female, male with male, female with female, et cetera stimulation of the ventromedial hypothalamus in a male mouse or a female mouse evokes this very dramatic, almost instantaneous aggressive behavior, physically aggressive behavior.
无论进行何种变异，无论是雄性对雌性、雄性对雄性、雌性对雌性等等，刺激雄性小鼠或雌性小鼠的腹内侧下丘脑都会引起这种非常戏剧性的、几乎瞬时的攻击行为，身体攻击行为。
Andrew Huberman:
安德鲁·休伯曼：
Subsequent experiments done by Dayu Lin in her own laboratory and other laboratories have shown that the ventromedial hypothalamus is connected with a bunch of other brain areas that are interesting, and I'll talk about some of those in a little bit.
随后林大宇在她自己的实验室和其他实验室所做的实验表明，下丘脑腹内侧区与其他一些有趣的大脑区域相连，我将稍后讨论其中的一些区域。
But one of them that I want to call out now is the so-called PAG, the periaqueductal gray nucleus.
但我现在想指出的其中之一是所谓的 PAG，即导水管周围灰核。
Andrew Huberman:
安德鲁·休伯曼：
This is a large structure in the back of the brain that houses things like neurons that can create opioids.
这是大脑后部的一个大型结构，里面装有可以产生阿片类药物的神经元等东西。
We all know of the opioid crisis, but these are neurons that can produce endogenous, meaning made by the body, chemicals that can cause pain relief.
我们都知道阿片类药物危机，但这些神经元可以产生内源性的（即由身体产生的）化学物质，可以缓解疼痛。
You could understand why that might occur in a circuit for aggression.
您可以理解为什么在攻击性电路中会发生这种情况。
Even if one is the aggressor, it's likely that they may incur some physical damage, and they'd want some pain relief.
即使一个人是攻击者，他们也可能会受到一些身体伤害，并且他们想要一些疼痛缓解。
Andrew Huberman:
安德鲁·休伯曼：
The PAG also is connected to a number of neural circuits that eventually, through several processing stations, arrive at things like the jaws.
PAG 还与许多神经回路相连，这些神经回路最终通过几个处理站到达下巴等物体。
In fact, stimulation of the ventromedial hypothalamus can evoke biting and aggressive biting behavior.
事实上，刺激下丘脑腹内侧区可以引起咬和攻击性咬行为。
Andrew Huberman:
安德鲁·休伯曼：
Now aggressive biting behavior is particularly interesting because in humans, and especially in human children, biting is something that while young children might do as a form of aggression, tends to disappear pretty early in childhood.
现在，攻击性咬人行为特别有趣，因为对于人类，尤其是人类儿童来说，咬人虽然是幼儿可能会采取的一种攻击形式，但往往在童年时期就消失了。
If it doesn't, it's often seen as a mark of pathology.
如果没有，通常被视为病理标志。
I have a story about this actually.
我其实有一个关于这个的故事。
Andrew Huberman:
安德鲁·休伯曼：
When I was a kid, I went to a summer sports camp.
当我还是个孩子的时候，我参加过一个夏令营。
I'll never forget this.
我永远不会忘记这一点。
We were playing soccer.
我们正在踢足球。
In a rare stroke of luck or accident, I happened to score a goal.
在一次罕见的运气或意外中，我碰巧进球了。
I wasn't a particularly good soccer player, especially not at that stage in my life.
我不是一个特别优秀的足球运动员，尤其是在我人生的那个阶段。
They later figured out that it was just better to make me a fullback, because I could just wait there and do what fullbacks do.
他们后来发现让我成为一名后卫更好，因为我可以在那里等待并做后卫所做的事情。
I was better at taking the ball or the person out than I was putting the ball in the goal.
我更擅长将球或人带出，而不是把球射入球门。
Andrew Huberman:
安德鲁·休伯曼：
Nonetheless, again, by chance, I scored a goal, and I was trotting back to my side of the field.
尽管如此，一次偶然的机会，我还是进球了，然后我小跑回了球场的一侧。
All of a sudden I felt this sting in my back.
突然间，我感到后背一阵刺痛。
A kid, not to be named ...
一个不知道名字的孩子...
Although I do remember your name.
虽然我确实记得你的名字。
I'm not going to tell you what his name was.
我不会告诉你他叫什么名字。
A kid jumped on my back and bit me on the top of my back.
一个孩子跳到我的背上，咬了我的后背。
This, of course, resulted in a discussion and a timeout and all the usual things.
当然，这导致了讨论和暂停以及所有常见的事情。
Parents, I think, got involved.
我想，父母也参与其中。
I don't recall.
我不记得了。
I didn't think much else of it.
我没有多想其他的。
Andrew Huberman:
安德鲁·休伯曼：
But I recall that this was considered especially troubling behavior, because he bit me as opposed to hit me or shoved me down or something of that sort.
但我记得这被认为是特别令人不安的行为，因为他咬我，而不是打我或把我推倒或类似的事情。
It does seem as if the tendency to use biting as an aggressive behavior is associated with a more primitive circuitry.
似乎将咬人作为攻击性行为的倾向与更原始的电路有关。
Andrew Huberman:
安德鲁·休伯曼：
Now here I'm truly anthropomorphizing.
现在我在这里真正拟人化了。
I don't know what this other kid happened to be thinking or feeling at the time.
我不知道另一个孩子当时在想什么或有什么感受。
How could I?
我怎么能呢？
I certainly am not going to say that biting in every case reflects a pathology, although I think there is general agreement in the psychology community, in the psychiatric community, that past a certain age, the using of one's teeth to impart aggression and damage on others is particularly primitive and troubling, or, at least for the observer or the person that experiences it, a pretty disturbing event.
我当然不会说咬人在所有情况下都反映了一种病理学，尽管我认为心理学界、精神病学界普遍认为，过了一定年龄，用牙齿对他人进行攻击和伤害是特别原始和令人不安的，或者至少对于观察者或经历过这种行为的人来说，是一个相当令人不安的事件。
Andrew Huberman:
安德鲁·休伯曼：
Dayu's lab has shown that activation of the ventromedial hypothalamus triggers a downstream circuit in the periaqueductal gray, which then triggers a whole other set of circuits of fixed action patterns — here we are back to Lorenz again with fixed action patterns — including swinging of the limbs; punching, and this wouldn't necessarily be controlled punching; but also biting behavior.
大宇的实验室表明，下丘脑腹内侧区的激活会触发导水管周围灰质的下游回路，然后触发另一组固定动作模式的回路——这里我们又回到洛伦兹的固定动作模式——包括四肢的摆动；出拳，不一定是受控出拳；还有咬人行为。
Andrew Huberman:
安德鲁·休伯曼：
So it's remarkable to me at least that we have circuits in our brain that can evoke violent use of things like our mouth or violent use of things like our limbs that, of course, could be used for things like singing or kissing or eating or gesticulating in any kind of polite or impolite way.
因此，至少对我来说，值得注意的是，我们大脑中的回路可以引发对嘴巴等物体的暴力使用，或者对四肢等物体的暴力使用，当然，这些回路可以用于唱歌、接吻、吃东西或以任何礼貌或不礼貌的方式做手势。
Andrew Huberman:
安德鲁·休伯曼：
The point here is that neural circuits, not individual brain areas, evoke a constellation of behaviors that we call aggression.
这里的要点是，神经回路，而不是单个大脑区域，引发了一系列我们称之为攻击性的行为。
Now many of you are probably puzzled, or at least should be, because I've been talking about this highly specialized brain area, the ventromedial hypothalamus, and this highly specialized subcategory of neurons in the ventromedial hypothalamus, these neurons that make estrogen receptor, and yet the activation of those cells triggers dramatic and immediate aggression, both in males and in females, and both against males and against females.
现在你们中的许多人可能会感到困惑，或者至少应该感到困惑，因为我一直在谈论这个高度专业化的大脑区域，腹内侧下丘脑，以及腹内侧下丘脑中这种高度专业化的神经元亚类，这些神经元产生雌激素受体，但这些细胞的激活会引发戏剧性和立即的攻击性，无论是在男性还是女性中，无论是针对男性还是针对女性。
Andrew Huberman:
安德鲁·休伯曼：
So what's going on here?
那么这是怎么回事呢？
Most of us think about estrogen and we don't immediately think of aggression.
我们大多数人想到雌激素，并不会立即想到攻击性。
Most of us hear testosterone and we might think about aggression, although other things as well.
我们大多数人听到睾丸激素，我们可能会想到攻击性，尽管还有其他事情。
Andrew Huberman:
安德鲁·休伯曼：
In order to understand this, I just want to briefly refer back to a conversation that I had on a previous episode of the Huberman Lab podcast, and that was with my colleague, the great Robert Sapolsky.
为了理解这一点，我只想简单回顾一下我在 Huberman Lab 播客的前一集中与我的同事、伟大的罗伯特·萨波尔斯基的对话。
Of course, he's a professor at Stanford who studied testosterone and its impacts on behavior, as well as estrogen and other hormones and their impacts on behavior.
当然，他是斯坦福大学的一名教授，研究睾酮及其对行为的影响，以及雌激素和其他激素及其对行为的影响。
Andrew Huberman:
安德鲁·休伯曼：
To make a long story short and to dispel a still, unfortunately, very common myth, testosterone does not increase aggressiveness.
长话短说，并消除一个不幸的是仍然很常见的神话，睾丸激素不会增加攻击性。
Testosterone increases proactivity and the willingness to lean into effort in competitive scenarios.
睾丸激素可以提高积极性和在竞争环境中投入努力的意愿。
Sometimes this is referred to as the challenge hypothesis.
有时这被称为挑战假设。
Andrew Huberman:
安德鲁·休伯曼：
But to make a long story short, if people are given testosterone, or if you look at people who have different levels of testosterone endogenously that they naturally make, what you'll find is that testosterone tends to increase competitiveness, but not just in aggressive scenarios.
但长话短说，如果人们被给予睾酮，或者如果你观察那些自然产生的内源性睾酮水平不同的人，你会发现睾酮往往会提高竞争力，但不仅仅是在侵略性的情况下。
Andrew Huberman:
安德鲁·休伯曼：
So if somebody is already aggressive, giving them testosterone will have the tendency to make them more aggressive.
因此，如果某人已经具有攻击性，那么给予他们睾丸激素将使他们变得更具攻击性。
If somebody, however, is very benevolent and altruistic, giving them testosterone will make them more benevolent and altruistic, at least up to a point.
然而，如果某人非常仁慈和无私，给予他们睾酮会让他们变得更加仁慈和无私，至少在某种程度上是这样。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, there are certain forms of synthetic testosterones that are known in sports circles and in other circles to increase aggressiveness because of the way those particular forms of synthetic testosterones work.
当然，现在，在体育界和其他领域，某些形式的合成睾酮可以增加攻击性，因为这些特定形式的合成睾酮的作用方式。
But in general, most of the experiments that I'm referring to have not been done using those.
但总的来说，我提到的大多数实验都不是使用这些来完成的。
They've been done using, let's call them the more traditional biological forms of testosterone, or that resemble the biological forms of testosterone.
他们已经使用了，让我们称之为更传统的睾酮生物形式，或者类似于睾酮的生物形式。
Andrew Huberman:
安德鲁·休伯曼：
In fact, Robert Sapolsky described a really interesting experiment in which if you look at testosterone levels or you administer additional testosterone to people who are doing philanthropy, giving money to organizations — so they're essentially doing good, because these are organizations doing good — what you find is that increased testosterone or further increasing testosterone makes people more willing to compete to give more money than the other person in the room, in order, to put it in air quotes, to "alpha out" the other person by giving more money.
事实上，罗伯特·萨波尔斯基描述了一个非常有趣的实验，在这个实验中，如果你观察睾丸激素水平，或者给那些从事慈善事业、向组织捐款的人注射额外的睾丸激素——那么他们本质上是在做善事，因为这些组织都是在做善事——你会发现，睾丸激素的增加或进一步增加的睾丸激素会让人们更愿意比房间里的其他人竞争捐出更多的钱，以便通过捐出更多的钱来“领先”另一个人。
Andrew Huberman:
安德鲁·休伯曼：
So this is an act of altruistic or benevolent philanthropy.
所以这是一种利他或仁慈的慈善行为。
It is not an act of aggression.
这不是侵略行为。
Of course, we don't know what the people are feeling underneath all that.
当然，我们不知道人们在这一切背后的感受是什么。
Again, we can't anthropomorphize or project onto other people what they're feeling.
再说一次，我们不能将别人的感受拟人化或投射到他们身上。
But the point is that testosterone itself does not make people more aggressive.
但关键是睾丸激素本身并不会让人们变得更具攻击性。
In the experiments that we've been talking about up until now, it's actually the activation of estrogen receptor-containing neurons that makes these animals more aggressive.
在我们到目前为止所讨论的实验中，实际上是含有雌激素受体的神经元的激活使这些动物更具攻击性。
It turns out there's evidence that in certain contexts, estrogen can make people more aggressive.
事实证明，有证据表明，在某些情况下，雌激素会使人更具攻击性。
Andrew Huberman:
安德鲁·休伯曼：
So what's going on here?
那么这是怎么回事呢？
Well, what's going on is that testosterone can be converted into estrogen through a process called aromatization.
嗯，发生的事情是睾酮可以通过称为芳香化的过程转化为雌激素。
There's an enzyme called aromatase.
有一种酶叫芳香酶。
Anytime you have a word that ends in A-S-E, at least if it's in the context of biology, it's almost always, not always, but almost always an enzyme.
任何时候你有一个以 A-S-E 结尾的单词，至少在生物学的背景下，它几乎总是，不总是，但几乎总是酶。
Andrew Huberman:
安德鲁·休伯曼：
So the aromatase enzyme converts testosterone into estrogen.
因此芳香酶将睾酮转化为雌激素。
It is actually testosterone aromatized, converted into estrogen, and then binding to these estrogen-containing neurons in the ventromedial hypothalamus that triggers aggression.
它实际上是睾酮芳香化，转化为雌激素，然后与下丘脑腹内侧含有雌激素的神经元结合，从而引发攻击性。
I want to repeat that.
我想重复一遍。
It is not testosterone itself that triggers aggression.
引发攻击性的并不是睾酮本身。
It is testosterone aromatized into estrogen within the brain and binding to these estrogen receptor-containing neurons in the ventromedial hypothalamus that evokes aggression, and dramatic aggression at that.
它是睾酮在大脑内芳香化成雌激素，并与下丘脑腹内侧含有雌激素受体的神经元结合，从而引起攻击性，并且是剧烈的攻击性。
Andrew Huberman:
安德鲁·休伯曼：
Now this effect of estrogen causing aggression in the brain is very robust.
现在，雌激素在大脑中引起攻击性的作用非常强烈。
So much so that if you take a mouse that lacks the aromatase enzyme, or a human that lacks the aromatase enzyme, and they do exist, then there is a reduction in overall aggression despite high levels of testosterone.
以至于如果你拿一只缺乏芳香酶的老鼠，或者一个缺乏芳香酶的人，而且它们确实存在，那么尽管睾酮水平很高，但总体攻击性会有所下降。
If people, or mice, who have the aromatase enzyme have that enzyme blocked, well, then it doesn't matter how much you increase testosterone or any of its other derivatives, you do not observe this aggression.
如果拥有芳香酶的人或小鼠的这种酶被阻断，那么无论你增加多少睾酮或其任何其他衍生物，你都不会观察到这种攻击性。
Andrew Huberman:
安德鲁·休伯曼：
So this runs counter to everything that we know and think about the role of testosterone.
因此，这与我们对睾酮作用的了解和思考背道而驰。
Again, testosterone increases competitiveness.
睾丸激素再次提高竞争力。
It can increase the desire to work under challenge.
它可以增加在挑战下工作的愿望。
I've said it before, and I ran this or pressure tested this against Robert Sapolsky, who's been working on testosterone and its role in the brain and behavior for many decades now.
我以前说过，我对罗伯特·萨波尔斯基（Robert Sapolsky）进行了这个或压力测试，他几十年来一直致力于睾酮及其在大脑和行为中的作用。
Andrew Huberman:
安德鲁·休伯曼：
It is fair to say that testosterone has the net effect of making effort feel good, or at least increasing the threshold at which effort feels bad or unsustainable.
可以公平地说，睾酮的净效应是让努力感觉良好，或者至少提高努力感觉不好或不可持续的阈值。
It does that by way of changing the activity or the threshold for activation of brain structures like the amygdala and other brain structures associated with anxiety.
它通过改变大脑结构（如杏仁核和其他与焦虑相关的大脑结构）的活动或激活阈值来实现这一点。
So the next time somebody says testosterone makes people aggressive, you can say, "Ah, no, actually it's estrogen that makes people aggressive, and animals aggressive, for that matter.
因此，下次有人说睾丸激素使人具有攻击性时，你可以说：“啊，不，实际上是雌激素使人具有攻击性，而动物也具有攻击性。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, it is the case that because males have relatively less estrogen circulating in their brain and body than females, because they have testes not ovaries, that testosterone is required in the first place in order to be converted into estrogen to activate this aggressive circuit involving these estrogen receptor-containing neurons in the ventromedial hypothalamus.
当然，现在的情况是，由于男性的大脑和身体中循环的雌激素比女性相对较少，因为他们有睾丸而不是卵巢，所以首先需要睾酮才能转化为雌激素，以激活涉及下丘脑腹内侧含有雌激素受体的神经元的攻击性回路。
Andrew Huberman:
安德鲁·休伯曼：
But, nonetheless, it is estrogen that is the final step.
但是，尽管如此，雌激素才是最后一步。
It is the hormone on which aggression hinges.
它是攻击性所依赖的激素。
I think, for most people, that's a quite surprising finding, and yet this is perhaps one of the more robust findings in both the animal and human literature as it relates to hormones and psychological states and behavior.
我认为，对于大多数人来说，这是一个相当令人惊讶的发现，但这可能是动物和人类文献中最有力的发现之一，因为它与激素、心理状态和行为有关。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, it is the case that if testosterone is low, that a person or an animal will exhibit less aggressive behavior.
当然，现在的情况是，如果睾酮水平较低，人或动物就会表现出较少的攻击性行为。
But that's not because of reduced testosterone per se.
但这并不是因为睾丸激素本身减少。
It's because of the subsequent reduction in testosterone, meaning if there's no testosterone to aromatize into estrogen, estrogen will also be lower.
这是因为随后睾酮水平下降，这意味着如果没有睾酮芳香化为雌激素，雌激素也会降低。
Andrew Huberman:
安德鲁·休伯曼：
So we've established that it's not testosterone, but testosterone converted into estrogen that activates these circuits for aggression.
所以我们已经确定，不是睾酮，而是睾酮转化为雌激素，激活了这些回路的攻击性。
But, nonetheless, it's still surprising.
但尽管如此，这仍然令人惊讶。
I mean most of us don't think about estrogen as the hormone that stimulates aggression.
我的意思是，我们大多数人并不认为雌激素是刺激攻击性的激素。
But it turns out it's all contextual.
但事实证明，这都是上下文相关的。
Andrew Huberman:
安德鲁·休伯曼：
There are beautiful data showing that whether or not estrogen stimulates aggression can be powerfully modulated by whether or not days are short or days are long.
有漂亮的数据表明，雌激素是否会刺激攻击性可以通过白天的短或长来强有力地调节。
In other words, whether or not there's a lot of sunshine or not.
换句话说，无论阳光是否充足。
Andrew Huberman:
安德鲁·休伯曼：
Now, obviously, brain is encased in skull, so it doesn't really know if there's a lot of sunshine out there, even though you can see the sun with your eyes, you can feel it on your skin.
现在，显然，大脑被包裹在头骨中，所以它并不真正知道外面是否有很多阳光，即使你可以用眼睛看到太阳，你也可以在皮肤上感觉到它。
Day length is converted into hormonal signals and chemical signals, and the primary hormonal and chemical signals involve melatonin and dopamine and also the stress hormone.
日长被转化为激素信号和化学信号，主要的激素和化学信号涉及褪黑激素和多巴胺以及应激激素。
Andrew Huberman:
安德鲁·休伯曼：
So to make a very long story short, in the long days where we get a lot of sunlight, both in our eyes and on our skin, melatonin levels are reduced.
长话短说，在长时间的阳光照射下，眼睛和皮肤上的褪黑激素水平都会降低。
Melatonin is a hormone that tends to produce states of sleepiness and quiescence.
褪黑激素是一种容易产生困倦和安静状态的激素。
It also tends to activate pathways that tend to reduce things like breeding and sexual behavior.
它还往往会激活一些途径，从而减少繁殖和性行为等。
Andrew Huberman:
安德鲁·休伯曼：
In long days, dopamine is increased.
在漫长的白天，多巴胺会增加。
Dopamine is a molecule associated with feelings of well-being and motivation and the desire to seek out all sorts of things, all sorts of motivated behaviors.
多巴胺是一种与幸福感、动力以及寻求各种事物、各种动机行为的愿望相关的分子。
In long days, provided we're getting enough sunlight on our skin and to our eyes, the stress hormones, especially cortisol and some of the other stress hormones, are reduced in levels.
在漫长的日子里，只要我们的皮肤和眼睛得到足够的阳光，压力荷尔蒙，尤其是皮质醇和其他一些压力荷尔蒙的水平就会降低。
Andrew Huberman:
安德鲁·休伯曼：
If estrogen levels are increased experimentally, under long-day conditions, it does not evoke aggression.
如果在长日照条件下通过实验增加雌激素水平，就不会引起攻击性。
However, in short days, if estrogen is increased, there's a heightened predisposition for aggression, and that makes perfect sense if you think about what short days do to the biology of your brain and body.
然而，在短暂的白天里，如果雌激素增加，那么攻击性就会增强，如果你考虑一下短暂的白天对你的大脑和身体的生物学影响，那就完全有道理了。
Andrew Huberman:
安德鲁·休伯曼：
In short days, the melatonin signal goes up.
在短短几天内，褪黑激素信号就会增强。
There's more melatonin circulating for more of each 24-hour cycle.
每个 24 小时周期的时间越长，褪黑激素的循环就越多。
Stress hormones are circulating more.
压力荷尔蒙正在循环更多。
Why?
为什么？
Short days tend to be associated with winter.
短日照往往与冬天有关。
In winter, we are bombarded with more bacteria and viruses because bacteria and viruses actually survive better in cold than they do in heat.
在冬天，我们会受到更多细菌和病毒的轰炸，因为细菌和病毒实际上在寒冷中比在炎热中更能生存。
Andrew Huberman:
安德鲁·休伯曼：
In fact, in my laboratory, we work with a lot of viruses and bacteria, and when we want to keep them alive, we put them in the freezer.
事实上，在我的实验室里，我们研究了很多病毒和细菌，当我们想让它们存活时，我们就把它们放进冰箱里。
If we want to kill them, if we want to inoculate them, we put them under UV light, like you would see from the sunlight.
如果我们想杀死它们，如果我们想给它们接种疫苗，我们就把它们放在紫外线下，就像你在阳光下看到的那样。
So shorter days are conducive to aggression, not because days are short per se, but because stress hormone levels are higher and because dopamine levels are lower.
因此，较短的白天有利于攻击性，并不是因为白天本身较短，而是因为应激激素水平较高，多巴胺水平较低。
Andrew Huberman:
安德鲁·休伯曼：
Now here's where all of this starts to converge on a very clear biological picture, a very clear psychological picture, and indeed a very clear set of tools that we can think about and use.
现在，所有这些都开始汇聚成一幅非常清晰的生物图景、一幅非常清晰的心理图景，以及一套我们可以思考和使用的非常清晰的工具。
Under conditions where cortisol is high, where the stress hormone is elevated, and under conditions where the neuromodulator serotonin is reduced, there is a greater propensity for estrogen to trigger aggression.
在皮质醇高、应激激素升高以及神经调节剂血清素减少的情况下，雌激素更容易引发攻击性。
Andrew Huberman:
安德鲁·休伯曼：
Now, again, I know I've said it before, but for males who make a lot of testosterone relative to estrogen, you have to swap in your mind this idea that if testosterone is high, that means that estrogen is low, because while that can be true in the periphery in the body, if testosterone is high, there is going to be some aromatization, that conversion of testosterone to estrogen.
现在，我知道我之前已经说过了，但是对于相对于雌激素而言睾酮水平较高的男性，你必须在头脑中转变这样的想法：如果睾酮水平高，就意味着雌激素水平低，因为虽然在身体的外周可能是这样，但如果睾酮水平高，就会出现一些芳香化，即睾酮向雌激素的转化。
Andrew Huberman:
安德鲁·休伯曼：
So anytime you hear that testosterone is high, you should think testosterone is high in the body, and perhaps estrogen is low in the body, but that means that there's going to be heightened levels of estrogen in the brain and, therefore, increased propensity for aggression.
因此，每当您听到睾酮水平高时，您都应该认为体内睾酮水平较高，而体内雌激素水平可能较低，但这意味着大脑中的雌激素水平会升高，因此攻击性倾向也会增加。
In females, who generally make less testosterone relative to estrogen, there is sufficient estrogen already present to trigger aggression.
女性的睾酮水平通常低于雌激素，但体内已经有足够的雌激素来引发攻击性。
Andrew Huberman:
安德鲁·休伯曼：
So both males and females are primed for aggression, but that's riding on a context.
因此，雄性和雌性都做好了攻击性的准备，但这取决于具体情况。
That context of whether or not you get a tendency for aggression or not depends on whether or not cortisol is high or low.
你是否有攻击倾向取决于皮质醇是高还是低。
I'm telling you that if cortisol is relatively higher in any individual, there's going to be a tilt, an increase in that hydraulic pressure that Lorenz talked about toward aggression.
我告诉你，如果任何人的皮质醇相对较高，就会出现倾斜，洛伦兹所说的攻击性液压会增加。
Andrew Huberman:
安德鲁·休伯曼：
If serotonin, the neuromodulator that is associated with feelings of well-being and sometimes even of slight passivity, but certainly of well-being, if serotonin is low, there's also going to be a further shift towards an aggressive tendency.
如果血清素，一种与幸福感有关的神经调节剂，有时甚至是轻微的被动性，但肯定是幸福感，如果血清素低，也会进一步转向攻击性倾向。
Andrew Huberman:
安德鲁·休伯曼：
So if we return to Lorenz's hydraulic pressure model of aggression in other internal states, we realize that external stimuli, things that we hear, things that we see — for instance, someone saying something upsetting or us seeing somebody do something that we don't like to others or to us — as well as our internal state, our subjective feelings of well-being, but also our stress level, our feelings of whether or not we have enough resources and are content with what we have, all of that is converging on this thing that we call internal state and creating this pressure of either to be more aggressive or less aggressive.
因此，如果我们回到洛伦兹的其他内部状态的攻击性液压模型，我们就会意识到，外部刺激、我们听到的事情、我们看到的事情——例如，某人说了一些令人不安的事情，或者我们看到某人对他人或我们做了一些我们不喜欢的事情——以及我们的内部状态、我们主观的幸福感，还有我们的压力水平、我们对我们是否拥有足够的资源以及对我们所拥有的感到满意的感觉，所有这些都汇聚在这个东西上我们称之为内部状态，并创造出一种要么更加激进，要么不那么激进的压力。
Andrew Huberman:
安德鲁·休伯曼：
Now we have some major players feeding into that final pathway, that question of whether or not ...
现在我们有一些主要参与者进入了最后的途径，即是否……的问题。
will we hit the other person?
我们会打别人吗？
Will we say the thing that is considered aggressive?
我们会说一些被认为具有攻击性的话吗？
Will we not say it?
我们不会说吗？
If somebody says something or does something aggressive to us, will we respond or will we be submissive or even passive?
如果有人对我们说了一些攻击性的话或做了一些攻击性的事情，我们会回应还是会顺从甚至被动？
Andrew Huberman:
安德鲁·休伯曼：
Again, there are many things funneling into that question, and dictating whether or not the answer is, "Absolutely I'll fight back," or "I'm going to attack them even unprovoked," or "If they say this, I'm going to do that," or "No matter what they do, I'm not going to respond."
同样，有很多事情都集中在这个问题上，并决定了答案是否是“我绝对会反击”，或者“我会无缘无故地攻击他们”，或者“如果他们这么说，我就会那样做”，或者“无论他们做什么，我都不会回应。”
Andrew Huberman:
安德鲁·休伯曼：
These kinds of things are very complex, and yet we really can boil them down to just a few common elements, and I'm telling you that those elements are whether or not cortisol levels are relatively lower or relatively higher.
这类事情非常复杂，但我们确实可以将它们归结为几个常见元素，我告诉你，这些元素是皮质醇水平是否相对较低或相对较高。
Again, relatively higher is going to tend to make people more reactive.
同样，相对较高的水平往往会让人们更加反应。
Why?
为什么？
Because reactivity is really a function of the autonomic nervous system, which is like a seesaw that oscillates between the so-called sympathetic arm of the autonomic nervous system, which tends to put us into a state of readiness through the release of adrenaline.
因为反应性实际上是自主神经系统的一个功能，它就像一个跷跷板，在自主神经系统的所谓交感神经臂之间振荡，它往往会通过释放肾上腺素使我们进入准备状态。
Andrew Huberman:
安德鲁·休伯曼：
Cortisol and adrenaline, when they're circulating the brain and body, make us more likely to move and to react and to speak.
皮质醇和肾上腺素在大脑和身体中循环时，使我们更有可能移动、反应和说话。
It's actually what will induce a low-level tremor, which is an anticipatory tremor to be able to move more quickly.
它实际上会引起低级震颤，这是一种能够更快移动的预期震颤。
A body in motion is more easily set into further motion, that is.
也就是说，运动中的物体更容易进一步运动。
Andrew Huberman:
安德鲁·休伯曼：
The neuromodulator serotonin is a neuromodulator that, in general, is associated with feelings of well-being in response to what we already have.
神经调节剂血清素是一种神经调节剂，通常与我们现有的幸福感有关。
So when we are well-fed, serotonin tends to be released in our brain and body.
因此，当我们吃饱时，我们的大脑和身体就会释放血清素。
In particular, well-fed with carbohydrates.
特别是富含碳水化合物。
Andrew Huberman:
安德鲁·休伯曼：
The precursor to serotonin is tryptophan.
血清素的前体是色氨酸。
Indeed, there are nice studies exploring the types of diets, nutritional programs that can reduce aggressive behavior, both in children and in adults.
事实上，有一些很好的研究探索了可以减少儿童和成人攻击性行为的饮食类型和营养计划。
Tryptophan-rich diets or supplementation with tryptophan, so for tryptophan-rich diets, things like white turkey meat, but then there are also a number of carbohydrates you can look up.
富含色氨酸的饮食或补充色氨酸，因此对于富含色氨酸的饮食，例如白火鸡肉，但您也可以查找许多碳水化合物。
It's very easy to find foods that contain lots of tryptophan.
很容易找到含有大量色氨酸的食物。
Those foods contain the precursor to serotonin.
这些食物含有血清素的前体。
Andrew Huberman:
安德鲁·休伯曼：
Now it isn't simply the case that eating more foods with tryptophan will tend to reduce your aggression.
现在，事实不仅仅是多吃含有色氨酸的食物会减少你的攻击性。
I suppose it could do that if you ate it in abundance.
我想如果你吃得足够多的话它可以做到这一点。
It could make you tired, and then you're less likely to be aggressive.
它可能会让你感到疲倦，然后你就不太可能具有攻击性。
I don't recommend that strategy.
我不推荐这种策略。
Andrew Huberman:
安德鲁·休伯曼：
But the idea here is that when it's been explored, increasing levels of tryptophan, either by supplementation or by food, or drugs, prescription drugs that increase serotonin — so, for instance, fluoxetine, sometimes called Prozac or Zoloft, or any number of the other SSRIs — tend to reduce aggressive behavior.
但这里的想法是，当它被探索时，通过补充剂或食物或药物、增加血清素的处方药——例如氟西汀，有时被称为百忧解或左洛复，或任何其他 SSRIs——来增加色氨酸的水平，往往会减少攻击行为。
Now not always, but in general that's the case.
现在并不总是这样，但总体来说是这样。
Andrew Huberman:
安德鲁·休伯曼：
Similarly, because elevated cortisol tends to shift the whole system, again, create more of a hydraulic pressure towards aggressive states, if cortisol levels are reduced, well, then the tendency for aggressive behavior is reduced.
同样，由于皮质醇升高往往会使整个系统再次产生更多的液压，从而导致攻击性状态，因此如果皮质醇水平降低，那么攻击性行为的倾向就会减少。
This is supported by a number of peer-reviewed studies.
这得到了许多同行评审研究的支持。
We'll provide links to some of those in the caption show notes, and we're going to return to these a bit later in the context of specific studies that have looked at genetic variants in different individuals that cause them to make more or less serotonin, or at least to metabolize serotonin differently.
我们将在标题显示注释中提供其中一些内容的链接，稍后我们将在具体研究的背景下回到这些内容，这些研究着眼于不同个体的基因变异，这些变异导致他们产生更多或更少的血清素，或者至少以不同的方式代谢血清素。
Andrew Huberman:
安德鲁·休伯曼：
This is also the case for so-called intermittent explosive disorder that can often be associated with gene variants that control how much serotonin is made, or how it's metabolized or how much cortisol is made and how much it's metabolized.
所谓的间歇性爆发性疾病也是如此，这种疾病通常与控制血清素产生量、代谢方式或皮质醇产生量和代谢量的基因变异有关。
Andrew Huberman:
安德鲁·休伯曼：
In thinking about tools, there are a number of things that one could consider.
在考虑工具时，可以考虑很多事情。
First of all, there are a number of decent studies exploring how supplementation with the omega-3 fatty acids, which are precursors of some of the transmitter systems, including serotonin, that can modulate, not directly mediate but modulate, mood and emotional tone.
首先，有许多不错的研究探索如何补充 omega-3 脂肪酸，这些脂肪酸是一些递质系统的前体，包括血清素，可以调节（不是直接介导而是调节）情绪和情绪基调。
Supplementation with the omega-3s has been shown to reduce impulsivity and aggressiveness in certain contexts, in things like ADHD or in individuals who have a predisposition for aggressive-type behavior or aggressive thinking.
补充 omega-3 已被证明可以减少某些情况下的冲动和攻击性，例如 ADHD 或有攻击性行为或攻击性思维倾向的个体。
Andrew Huberman:
安德鲁·休伯曼：
Now that doesn't necessarily mean that the omega-3 fatty acids are going directly to the ventromedial hypothalamus and changing the activity of neurons there.
但这并不一定意味着 omega-3 脂肪酸会直接进入下丘脑腹内侧并改变那里神经元的活动。
More likely, they're causing or modulating an overall shift in mood through the immune system, through hormone systems that are changing the overall tone or the propensity for neurons in the ventromedial hypothalamus to be activated.
更有可能的是，它们通过免疫系统、通过改变整体基调或腹内侧下丘脑神经元被激活倾向的激素系统引起或调节情绪的整体转变。
Andrew Huberman:
安德鲁·休伯曼：
How much omega-3 fatty acid?
omega-3 脂肪酸含量是多少？
What source?
什么来源？
We've talked about this on the podcast before.
我们之前在播客上讨论过这个问题。
You can, of course, get omega-3 fatty acids from a number of different foods.
当然，您可以从多种不同的食物中获取 omega-3 脂肪酸。
Getting them from whole foods is probably the best way to do it.
从天然食品中获取它们可能是最好的方法。
But many people, including people with depression, will often supplement with one gram or more of omega-3 fatty acids per day.
但许多人，包括抑郁症患者，通常会每天补充一克或更多的 omega-3 脂肪酸。
Some people, including myself, will take them every day as just a general mood enhancer.
有些人，包括我自己，每天都会把它们当作一般的情绪增强剂。
I don't suffer from depression, but I've found it be beneficial for my health.
我没有患有抑郁症，但我发现它对我的健康有益。
And so, some people will do that.
所以，有些人会这么做。
Andrew Huberman:
安德鲁·休伯曼：
I've talked about before how in double-blind, placebo-controlled studies, people taking one to three grams of omega-3 fatty acids per day, typically in the form of a high-quality fish oil, although there are other sources as well, algae and so forth, can experience improvements in mood that are on par with some of the SSRIs, the selective serotonin reuptake inhibitors.
我之前谈到过，在双盲、安慰剂对照研究中，人们每天服用一到三克 omega-3 脂肪酸（通常以优质鱼油的形式），尽管也有其他来源，如藻类等，可以体验到与某些 SSRI（选择性血清素再摄取抑制剂）相当的情绪改善。
Andrew Huberman:
安德鲁·休伯曼：
Of course, if you're prescribed an SSRI by your psychiatrist or other doctor, please do take that and don't cease to take it just simply to take omega-3s.
当然，如果您的精神科医生或其他医生给您开了 SSRI 处方，请务必服用，不要仅仅为了服用 omega-3 而停止服用。
However, you might mention to them, and you can find links to the studies in our previous episodes on depression, that supplementation with omega-3 fatty acids, at this one gram or more of EPA specifically, so getting above that one-gram threshold, as high as three grams per day of the EPA, has allowed people to take lower doses of SSRIs and still keep their mood in a place that's beneficial for them.
然而，你可能会向他们提到，你可以找到我们之前关于抑郁症的研究的链接，即补充 omega-3 脂肪酸，特别是 1 克或更多的 EPA，因此，超过一克阈值，即每天 3 克 EPA，人们可以服用较低剂量的 SSRI，但仍能保持对他们有益的情绪。
Andrew Huberman:
安德鲁·休伯曼：
In terms of keeping cortisol in a range that's healthy and doesn't bias someone toward high levels of aggression and irritability, that's, again, going to be set by a number of larger modulators or contextual cues.
就将皮质醇保持在健康的范围内并且不会使人产生高水平的攻击性和易怒性而言，这将由许多更大的调节器或上下文线索来设定。
I've talked about some of those on the podcast, but I'll just briefly recap them now.
我已经在播客上讨论过其中的一些内容，但现在我将简要回顾一下它们。
Andrew Huberman:
安德鲁·休伯曼：
Obviously, getting sunlight in your eyes early in the day and as much sunlight as you safely can in your eyes throughout the day is going to be important, again because of this effect of estrogen in long days not increasing aggression.
显然，在一天的早些时候让阳光照射到你的眼睛，并且全天尽可能多地安全地照射到你的眼睛是很重要的，这也是因为雌激素在漫长的白天中不会增加攻击性。
However, in shorter days, estrogen increases aggression because of the increasing cortisol observed in short days.
然而，在较短的白天，雌激素会增加攻击性，因为在较短的白天观察到皮质醇会增加。
Andrew Huberman:
安德鲁·休伯曼：
Another way to reduce cortisol was discussed in our episode on heat and the use of sauna and heat, but also hot baths.
另一种减少皮质醇的方法在我们关于热以及桑拿和热的使用以及热水浴的节目中讨论过。
It turns out that hot baths and sauna can be very beneficial for reducing cortisol.
事实证明，热水浴和桑拿对于减少皮质醇非常有益。
All the details on that are included in the episode on heat.
所有相关细节都包含在热火剧集中。
It's timestamped, so you can go directly to that if you want to learn about the temperatures and the various durations.
它带有时间戳，因此如果您想了解温度和各种持续时间，可以直接转到该信息。
Andrew Huberman:
安德鲁·休伯曼：
But to just give a synopsis of that, a 20-minute sauna at anywhere from 80 to 100 degrees Celsius is going to be beneficial for reducing cortisol.
但简单来说，在 80 到 100 摄氏度之间蒸 20 分钟的桑拿将有利于减少皮质醇。
If you don't have access to a sauna, you could do a hot bath; adjust the temperature so you don't burn yourself.
如果你没有桑拿房，你可以洗个热水澡；调节温度，以免烫伤自己。
I think 80 to 100 degrees Celsius is going to be too hot for many people if it's a hot bath, whereas many people who can't tolerate that hot bath can tolerate the sauna.
我认为80到100摄氏度对于很多人来说如果洗热水澡就太热了，而很多不能忍受热水澡的人可以忍受桑拿。
So safety first, always and of course.
因此，安全第一，始终如此，当然。
But hot baths reduce cortisol.
但热水澡会降低皮质醇。
Hot saunas reduce cortisol, of a duration about 20 or 30 minutes is going to be beneficial.
热桑拿可以减少皮质醇，持续时间大约 20 或 30 分钟会有好处。
Andrew Huberman:
安德鲁·休伯曼：
Of course, some of you may be interested in exploring the supplementation route.
当然，你们中的一些人可能有兴趣探索补充途径。
For reductions in cortisol, really the chief player there is ashwagandha, which is known to decrease cortisol fairly potently.
对于减少皮质醇，真正的主要作用是南非醉茄，众所周知，它可以相当有效地减少皮质醇。
Andrew Huberman:
安德鲁·休伯曼：
I should just warn you that if you're going to use ashwagandha in order to reduce cortisol, first of all, check with your doctor or healthcare provider before adding or subtracting anything from your supplementation or health regimen.
我应该警告您，如果您打算使用南非醉茄来减少皮质醇，首先，请先咨询您的医生或医疗保健提供者，然后再从您的补充剂或健康方案中添加或减少任何内容。
Of course, I don't just say that to protect us, I say that to protect you.
当然，我这么说不仅仅是为了保护我们，我这么说也是为了保护你们。
You are responsible for your health, what you take and what you don't take.
您要对自己的健康、服用什么和不服用什么负责。
Andrew Huberman:
安德鲁·休伯曼：
Chronic supplementation with ashwagandha can have some not-so-great effects of disruption of other hormone pathways and neurotransmitter pathways.
长期补充南非醉茄可能会破坏其他激素途径和神经递质途径，从而产生一些不太大的影响。
So the limit seems to be about two weeks of regular use before you'd want to take a break of about two weeks.
因此，在您想要休息大约两周之前，限制似乎是常规使用大约两周。
Andrew Huberman:
安德鲁·休伯曼：
So ashwagandha, again, a very potent inhibitor of cortisol, but with some other effects as well.
因此，南非醉茄又是一种非常有效的皮质醇抑制剂，但也具有其他一些作用。
Don't use it chronically for longer than two weeks.
长期使用不要超过两周。
But if your goal is to reduce cortisol, let's say you're going through a period of increased irritability and aggressive tendency, maybe you're also not getting as much light as you would like, and perhaps also if there are other circumstantial things leading you towards more aggressiveness and your goal is to reduce aggressiveness, that can be potentially helpful.
但如果你的目标是减少皮质醇，假设你正在经历一段易怒和攻击性倾向增加的时期，也许你也没有得到你想要的那么多光线，也许还有其他环境因素导致你变得更具攻击性，而你的目标是减少攻击性，这可能会有所帮助。
Andrew Huberman:
安德鲁·休伯曼：
In light of all this stuff about cortisol and estrogen and day length, I should mention that there are in fact some people who have a genetic predisposition to be more irritable and aggressive.
鉴于所有这些关于皮质醇、雌激素和白天长度的事情，我应该提到的是，事实上有些人有遗传倾向，变得更加易怒和好斗。
There are a couple of different gene pathways associated with this.
有几种不同的基因途径与此相关。
Andrew Huberman:
安德鲁·休伯曼：
We never like to think about just one gene causing a specific behavior.
我们从来不喜欢认为只有一个基因会导致特定的行为。
The way to think about genes is that genes generally code for things within our biology.
思考基因的方式是，基因通常编码我们生物学中的事物。
In the context of today's discussion, things like neural circuits or the amounts of neurotransmitters that are made, or the amounts of hormones that are made, or the amount of neurotransmitter or hormone receptors or enzymes, et cetera that shift the activity of our biology in a particular direction.
在今天讨论的背景下，诸如神经回路或所产生的神经递质的量，或所产生的激素的量，或神经递质或激素受体或酶的量等等，这些因素都会将我们的生物学活动朝特定方向转变。
They bias our biology.
他们对我们的生物学有偏见。
Andrew Huberman:
安德鲁·休伯曼：
In fact, there is a genetic variant present in certain people that adjusts their estrogen receptor sensitivity, and that estrogen receptor sensitivity can result in increased levels of aggression, sometimes dramatic increases.
事实上，某些人体内存在一种基因变异，可以调整其雌激素受体敏感性，而雌激素受体敏感性会导致攻击性水平增加，有时甚至会急剧增加。
Andrew Huberman:
安德鲁·休伯曼：
However, and also very interestingly, photoperiod, meaning day length, is a strong modulator of whether or not that aggressiveness turns up or not.
然而，也非常有趣的是，光周期（即日长）是攻击性是否出现的强大调节器。
Whether or not that person with the particular gene variant is more aggressive or not depends on how long the day is and how long the night is.
带有特定基因变异的人是否更具攻击性取决于白天有多长和夜晚有多长。
One particular study that I like that references this is Trainor et al.
我喜欢引用这一点的一项特别研究是 Trainor 等人。
The title of the study is "Photoperiod reverses the effects of estrogens on male aggression via genomic and nongenomic pathways." This was a paper published in the Proceedings of the National Academy of Sciences.
该研究的标题是“光周期通过基因组和非基因组途径逆转雌激素对男性攻击性的影响”。这是发表在《美国国家科学院院刊》上的一篇论文。
We'll put a reference to this in the show notes if you'd like to explore it further.
如果您想进一步探索，我们将在演出笔记中对此进行引用。
Andrew Huberman:
安德鲁·休伯曼：
But it really points to the fact that rarely, sometimes, but rarely is it the case that just one gene will cause somebody to be hyperaggressive.
但这确实指出了这样一个事实：很少，有时，但很少有一个基因会导致一个人变得过度攻击性。
Almost always there's going to be an interplay between genetics and environment.
遗传和环境之间几乎总是存在相互作用。
As environment changes, such as day length changes and the length of night changes, so too, will the tendency for people with a given genetic variant to be more aggressive or not.
随着环境的变化，例如白天长度的变化和夜晚长度的变化，具有特定遗传变异的人是否更具攻击性的倾向也会发生变化。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, in the absence of detailed genetic testing for this particular estrogen receptor variant, most people, I'm guessing you, are probably not walking around knowing that you have this gene or not.
当然，现在，由于缺乏对这种特定雌激素受体变体的详细基因测试，大多数人，我猜你可能不知道自己是否拥有这种基因。
Andrew Huberman:
安德鲁·休伯曼：
Regardless, I think it's important to pay attention to how you feel at different times of year, depending on whether or not it's summer, whether or not it's winter, whether or not you're getting sufficient sunlight, meaning viewing sufficient sunlight or not, whether or not you're getting sufficient sunlight exposure to your skin or not, whether or not you're indoors all the time.
无论如何，我认为重要的是要注意你在一年中不同时间的感受，这取决于是否是夏天，是否是冬天，是否有足够的阳光，也就是说是否看到足够的阳光，你的皮肤是否有足够的阳光照射，无论你是否一直在室内。
Generally, those things correlate with season, but not always.
一般来说，这些事情与季节相关，但并非总是如此。
Andrew Huberman:
安德鲁·休伯曼：
You can go through long bouts of hard work in the summer months when days are long, but you're indoors a lot and getting a lot of fluorescent light exposure late in the evening.
在夏季，白天很长，您可能会经历长时间的艰苦工作，但您会经常呆在室内，并且在深夜会受到大量荧光灯的照射。
Perhaps that's when you're feeling more aggressive.
也许那时你会感觉更有攻击性。
So we have to be careful about drawing a one-to-one relationship between any biological feature and certainly psychological or behavioral feature like aggressiveness.
因此，我们必须小心地在任何生物特征和心理或行为特征（例如攻击性）之间建立一对一的关系。
Andrew Huberman:
安德鲁·休伯曼：
But it's, I believe, helpful to know that these genetic biases exist, how they play out.
但我相信，了解这些遗传偏差的存在以及它们如何发挥作用是有帮助的。
Again, they shift our biology in a general thematic direction.
他们再次将我们的生物学朝着总体主题方向转变。
They don't change one thing.
他们不会改变一件事。
They change a variety of things that bias us toward or away from certain psychological and behavioral outcomes, and the various things that we can do in order to offset them.
它们改变了各种使我们偏向或远离某些心理和行为结果的因素，以及我们可以采取的各种措施来抵消它们。
We described those earlier in terms of trying to keep cortisol low by getting sufficient sunlight regardless of time of year and regardless of whether or not you happen to have this particular genetic variant.
我们之前描述过的方法是，无论一年中的什么时候，也无论您是否碰巧拥有这种特定的基因变异，都要通过获得充足的阳光来保持较低的皮质醇水平。
Andrew Huberman:
安德鲁·休伯曼：
So earlier I talked about how it is testosterone converted into estrogen that's activating aggression in the ventromedial hypothalamus, not testosterone itself.
早些时候我谈到了睾酮如何转化为雌激素，从而激活腹内侧下丘脑的攻击性，而不是睾酮本身。
However, there are some studies carried out in humans that have evaluated the effects of testosterone and how levels of testosterone correlate with aggressiveness in the short term.
然而，有一些在人类身上进行的研究评估了睾酮的影响以及睾酮水平如何与短期内的攻击性相关。
I'm just going to detail a few of those studies because I think they are interesting and important.
我只想详细介绍其中一些研究，因为我认为它们很有趣而且很重要。
Andrew Huberman:
安德鲁·休伯曼：
First of all, there is a study that has explored levels of testosterone in men of different professions.
首先，有一项研究探讨了不同职业男性的睾酮水平。
Now before I tell you the data, I want to be very clear here.
在我告诉你数据之前，我想先说清楚。
With a study such as this, one never knows whether or not these men went into a particular profession because they had a testosterone level of a given value or whether or not the work itself altered their testosterone levels, or both.
通过这样的研究，人们永远不知道这些男性进入特定职业是否是因为他们的睾酮水平达到给定值，或者工作本身是否改变了他们的睾酮水平，或者两者兼而有之。
I think it's fair to assume that it's probably both.
我认为可以公平地假设两者都有可能。
Andrew Huberman:
安德鲁·休伯曼：
So be very careful in assuming that a given testosterone level is causal for choosing a particular career or that a particular career is causal for creating a particular testosterone level.
因此，在假设给定的睾酮水平是选择特定职业的原因，或者特定的职业是创造特定睾酮水平的原因时要非常小心。
Andrew Huberman:
安德鲁·休伯曼：
This study used salivary testosterone levels as the measure, which, to be fair, is not the best way to measure testosterone.
这项研究使用唾液睾酮水平作为衡量标准，公平地说，这并不是测量睾酮的最佳方法。
Typically, blood draw would be the best way to measure testosterone.
通常，抽血是测量睾酮的最佳方法。
But, nonetheless, provided the appropriate methods are used, salivary testosterone can be a reasonable measure of testosterone.
但是，尽管如此，只要使用适当的方法，唾液睾酮就可以作为睾酮的合理测量方法。
Andrew Huberman:
安德鲁·休伯曼：
The different occupations that were looked at were — and here they just looked at men in this particular study — were ministers, salesmen.
所研究的不同职业是——在这项特定研究中，他们只关注男性——是部长、推销员。
They didn't say what particular types of salesmen.
他们没有说明推销员具体是什么类型。
Firemen, professors, of all things, physicians, and NFL players.
消防员、教授、医生和 NFL 球员。
What they discovered was that the testosterone levels were essentially in that order from low to highest.
他们发现，睾酮水平基本上是按照从低到高的顺序排列的。
So minister, salesman, fireman, professor, physician, NFL player.
部长、推销员、消防员、教授、医生、NFL 球员。
Andrew Huberman:
安德鲁·休伯曼：
Now we could microdissect all the different stereotypes and all the different features of each of these jobs.
现在我们可以微观剖析每项工作的所有不同刻板印象和所有不同特征。
For instance, we don't know whether or not the fact that the firemen happened, at least in this study, to have lower testosterone levels on average than the professors or the physicians was because firemen have lower testosterone levels or because they have a much more stressful job and their cortisol levels are higher than the professor or the physician.
例如，我们不知道至少在这项研究中，消防员的平均睾酮水平低于教授或医生，这是否是因为消防员的睾酮水平较低，或者是因为他们的工作压力更大，皮质醇水平高于教授或医生。
Andrew Huberman:
安德鲁·休伯曼：
Cortisol and testosterone, not always, but generally are in somewhat antagonistic push/pull mode because they derive from the same precursor, et cetera.
皮质醇和睾酮并不总是如此，但通常处于某种拮抗的推/拉模式，因为它们源自相同的前体，等等。
Typically when cortisol is high, testosterone tends to be lower, and vice-versa.
通常，当皮质醇较高时，睾丸激素往往较低，反之亦然。
So we don't know what's causing these effects.
所以我们不知道是什么导致了这些影响。
Again, this is just one study and just six occupations.
再说一次，这只是一项研究和六种职业。
Andrew Huberman:
安德鲁·休伯曼：
But I think it's relatively interesting given the fact that each of these professions involves different levels of competitiveness.
但我认为这相对有趣，因为每个职业都涉及不同程度的竞争力。
So we don't necessarily just want to think about the level of physical exertion that's required, but also the level of competitiveness, because it's known that competitive interactions can cause increases in testosterone, in particular in the winners of competitive interactions.
因此，我们不一定只想考虑所需的体力消耗水平，还要考虑竞争力水平，因为众所周知，竞争性互动会导致睾丸激素增加，尤其是竞争性互动的获胜者。
A topic for a future podcast.
未来播客的主题。
Andrew Huberman:
安德鲁·休伯曼：
Meanwhile, studies that have analyzed also, again, salivary testosterone in prisoners, in this case female prisoners, so these are incarcerated individuals, have looked at levels of testosterone according to whether or not the person committed a nonviolent or a violent crime in order to arrive in prison.
与此同时，研究也再次分析了囚犯（在本例中是女性囚犯，即被监禁者）的唾液睾酮水平，根据该人是否犯有非暴力犯罪或暴力犯罪以进入监狱来观察睾酮水平。
Higher levels of salivary testosterone were related to those that had arrived in prison because of conviction of a violent crime as opposed to a nonviolent crime.
唾液睾酮水平较高与因暴力犯罪而不是非暴力犯罪而入狱的人有关。
Andrew Huberman:
安德鲁·休伯曼：
Likewise, when they analyzed prison rule violations, so an indirect measure of aggressiveness, but in this case it was strongly associated with aggressiveness because they knew what the violations were, what they found were for prisoners that had none, no prison rule violations, their testosterone levels tended to be lower than the testosterone levels of women that had some, even one or more, aggressive violations of prison rules.
同样，当他们分析监狱违规行为时，这是攻击性的间接衡量标准，但在这种情况下，它与攻击性密切相关，因为他们知道违规行为是什么，他们发现，对于没有违反监狱规则的囚犯，他们的睾酮水平往往低于有一些甚至一次或多次严重违反监狱规则的女性的睾酮水平。
We'll provide links to these studies in the show notes if you'd like to go into them further.
如果您想进一步了解这些研究，我们将在展会笔记中提供这些研究的链接。
Andrew Huberman:
安德鲁·休伯曼：
Obviously, studies like this need to be taken with a grain of salt, because there are so many different factors.
显然，像这样的研究需要持保留态度，因为有很多不同的因素。
Different prisons have different degrees of violence to begin with and competitiveness to begin with.
不同的监狱有不同程度的暴力和竞争。
Andrew Huberman:
安德鲁·休伯曼：
But just as a final pass at examining the role between testosterone and aggressiveness, there was a very interesting study from Goetz et al., G-O-E-T-Z, published in 2014, that looked at serum, so in this case blood levels of testosterone, 30 minutes after application of a gel-based testosterone that goes transdermal so that the testosterone can go very quickly into the bloodstream, and then did brain imaging to evaluate the activity of neurons in the so-called corticomedial amygdala.
但正如 Goetz 等人于 2014 年发表的一项非常有趣的研究（G-O-E-T-Z）一样，作为检查睾酮与攻击性之间的作用的最后一步，该研究着眼于血清，即血液中的睾酮水平，在使用基于凝胶的睾酮经皮给药 30 分钟后，睾酮可以很快进入血液，然后进行脑成像以评估所谓的神经元的活动。皮质内侧杏仁核。
Andrew Huberman:
安德鲁·休伯曼：
The medial amygdala is one of the areas of the amygdala complex, as we call it because it's complex.
内侧杏仁核是杏仁核复合体的区域之一，我们之所以这么称呼它，是因为它很复杂。
It's got a lot of different nuclei.
它有很多不同的核。
You now know what nuclei are.
现在你知道什么是原子核了。
Little clusters of neurons.
小神经元簇。
It's got a lot of different ones.
它有很多不同的。
That corticomedial amygdala in particular is known to be associated with aggressive-type behaviors.
众所周知，皮质内侧杏仁核与攻击性行为有关。
It's linked up with, it's part of the larger circuit that includes the ventromedial hypothalamus and other brain areas that we referred to earlier, such as the PAG.
它是更大回路的一部分，该回路包括腹内侧下丘脑和我们之前提到的其他大脑区域，例如 PAG。
Andrew Huberman:
安德鲁·休伯曼：
What is remarkable about this study is that it showed that just 30 minutes after application of this so-called AndroGel, this testosterone that seeps into the bloodstream, there was a significant increase in, of course, testosterone and corticomedial amygdala activation.
这项研究的值得注意之处在于，它表明，在使用这种所谓的 AndroGel（这种渗入血液的睾酮）后仅 30 分钟，睾酮和皮质内侧杏仁核的激活就显着增加。
So testosterone can have acute effects, immediate effects on the pathways related to aggression.
因此，睾酮可以对与攻击性相关的通路产生急性影响、直接影响。
Andrew Huberman:
安德鲁·休伯曼：
I think this is something that's not often discussed, because many of the effects of steroid hormones like testosterone and estrogen are very slow-acting.
我认为这是不经常讨论的事情，因为睾酮和雌激素等类固醇激素的许多作用都非常缓慢。
In fact, steroid hormones, because they have a certain biochemical composition, can actually pass through the membranes of cells, so the outside of a cell, and into the nucleus of the cell and change gene expression in the cell.
事实上，类固醇激素由于具有一定的生化成分，实际上可以穿过细胞膜，到达细胞外部，并进入细胞核并改变细胞内的基因表达。
Andrew Huberman:
安德鲁·休伯曼：
You think about puberty, the kid that goes home for the summer and then comes back looking completely different.
你想想青春期，那个孩子回家过夏天，然后回来时看起来完全不同了。
Well, that's because of a lot of genes got turned on by steroid hormones like testosterone and estrogen.
嗯，这是因为很多基因被睾酮和雌激素等类固醇激素打开。
Andrew Huberman:
安德鲁·休伯曼：
But the steroid hormones can also have very fast-acting effects.
但类固醇激素也可以产生非常快速的作用。
With testosterone in particular, those can be remarkably fast-acting.
尤其是睾酮，其起效速度非常快。
One of the most apparent and well-documented fast-acting effects is this effect, the ability to activate cells within the amygdala.
最明显且有据可查的快速作用之一就是这种效应，即激活杏仁核内细胞的能力。
Andrew Huberman:
安德鲁·休伯曼：
So you might say, "Well, I thought the amygdala was associated with fear.
所以你可能会说，“嗯，我认为杏仁核与恐惧有关。
Wouldn't testosterone then cause fear?" No. It turns out that the amygdala harbors both cortisol, corticosterone receptors, and testosterone receptors, and they each adjust the activity in the amygdala differently such that testosterone tends to activate amygdala circuitry for inducing states of mind and body that are more action-based.
那么睾丸激素不会引起恐惧吗？”事实证明，杏仁核同时含有皮质醇、皮质酮受体和睾酮受体，它们各自以不同的方式调节杏仁核的活动，使得睾酮倾向于激活杏仁核回路，从而诱导更加基于行动的精神和身体状态。
Andrew Huberman:
安德鲁·休伯曼：
Indeed, in animals and in humans, testosterone application and activation of this corticomedial amygdala pathway will make animals and humans lean into effort.
事实上，在动物和人类中，睾酮的应用和皮质内侧杏仁核通路的激活将使动物和人类更加努力。
This is why I say testosterone makes effort feel good, or at least biases the organism toward leaning into challenge.
这就是为什么我说睾丸激素让努力感觉良好，或者至少使有机体倾向于迎接挑战。
Andrew Huberman:
安德鲁·休伯曼：
So if you recall, there's not just one type of aggression.
所以如果你还记得的话，攻击性不只有一种类型。
There's reactive aggression, which is triggered when one is confronted with something that sometimes is inevitable.
当一个人面临有时不可避免的事情时，就会引发反应性攻击。
One needs to fight for their life or for somebody else's life.
一个人需要为自己的生命或他人的生命而战。
But also proactive aggression.
但也有主动攻击性。
Proactive aggression involves activation of those Go pathways in the basal ganglia and a leaning into effort to overcome whatever state one happens to be in to begin with.
主动攻击涉及激活基底神经节中的 Go 通路，并努力克服一开始所处的任何状态。
Andrew Huberman:
安德鲁·休伯曼：
And so, this is very important because it points to the fact that, yes, estrogen is activating aggression pathways that are in the ventromedial hypothalamus, but it's very likely the case that testosterone is acting to accelerate or to bias states of mind and body toward those that will lead to aggression.
所以，这非常重要，因为它指出了这样一个事实：是的，雌激素正在激活下丘脑腹内侧的攻击性通路，但睾酮很可能会加速或偏向那些会导致攻击性的身心状态。
Andrew Huberman:
安德鲁·休伯曼：
Again, aggression is not like a switch on and off.
再次强调，攻击性并不像开关的打开和关闭。
It's a process.
这是一个过程。
It has a beginning, a middle, and an end.
它有开始、中间和结束。
Remember that hydraulic pressure that Konrad Lorenz hypothesized?
还记得康拉德·洛伦茨假设的液压吗？
Well, think of testosterone as increasing the pressure toward an aggressive episode, and then estrogen actually triggering that aggressive episode in the ventromedial hypothalamus.
嗯，可以认为睾酮会增加攻击性发作的压力，然后雌激素实际上会触发下丘脑腹内侧的攻击性发作。
Andrew Huberman:
安德鲁·休伯曼：
So if somebody tells you that testosterone, endogenous or exogenous, makes people aggressive, tell them no. Testosterone tends to make people lean into effort.
因此，如果有人告诉您内源性或外源性睾丸激素会使人具有攻击性，请告诉他们“不”。睾丸激素往往会让人们更加努力。
If that effort involves being aggressive, either reactively aggressive or proactively aggressive, well, then it will indeed lead to aggression.
如果这种努力涉及到攻击性，无论是反应性攻击性还是主动性攻击性，那么它确实会导致攻击性。
But the actual aggression itself is triggered by estrogen, not testosterone.
但真正的攻击性本身是由雌激素引发的，而不是睾酮。
Andrew Huberman:
安德鲁·休伯曼：
Now, thus far, we really haven't talked too much about the social context in which aggression occurs, and that's because there is a near infinite, if not infinite number of variables that will determine that.
到目前为止，我们确实还没有过多讨论攻击行为发生的社会背景，这是因为有几乎无限的（如果不是无限的）变量可以决定这一点。
So, for instance, violent aggression is entirely appropriate at a professional boxing match, provided its occurring inside the ring and only between the competitors and within the bounds of the rules of the sport, et cetera.
因此，举例来说，暴力侵略在职业拳击比赛中是完全合适的，只要它发生在拳击场内，并且仅发生在参赛者之间，并且在运动规则的范围内，等等。
Andrew Huberman:
安德鲁·休伯曼：
However, there are some things that tend to bias certain social context toward being more aggressive or less aggressive, and not always physical aggression.
然而，有些事情往往会使某些社会环境偏向更具攻击性或更少攻击性，而不总是身体攻击。
Those generally come in two forms that many of you are familiar with, which are alcohol and caffeine.
它们通常以你们许多人熟悉的两种形式出现，即酒精和咖啡因。
Let's discuss caffeine first.
我们先来讨论一下咖啡因。
Andrew Huberman:
安德鲁·休伯曼：
Why would caffeine increase aggressive impulsivity?
为什么咖啡因会增加攻击冲动？
Well, the general effects of caffeine are to increase autonomic arousal, the activity of the so-called sympathetic arm of the autonomic nervous system, which is, to put it very much in plain language, it's the alertness arm of your nervous system.
嗯，咖啡因的一般作用是增加自主神经兴奋，即自主神经系统所谓的交感神经臂的活动，用简单的语言来说，它是神经系统的警觉臂。
That is it creates a sense of readiness in your brain and body, and it does so by activating the so-called sympathetic chain ganglia.
也就是说，它会在您的大脑和身体中产生一种准备就绪的感觉，这是通过激活所谓的交感神经节来实现的。
Andrew Huberman:
安德鲁·休伯曼：
Again, as I always remind people, sympa and sympathetic does not mean sympathy.
再次，正如我总是提醒人们的那样，同情和同情并不意味着同情。
Sympa means together or all at once.
Sympa 的意思是一起或同时。
Caffeine tends to bias our brain and body to activate the sympathetic chain ganglia, which run from about the base of your neck until the top of your pelvis, and deploy a bunch of chemicals that jut out into the rest of your body, activate adrenaline release.
咖啡因往往会偏向我们的大脑和身体，激活交感神经节，交感神经节从颈部底部一直延伸到骨盆顶部，并释放大量化学物质，这些化学物质伸入身体的其他部位，激活肾上腺素的释放。
There's a parallel increase of adrenaline in your brain, creating the state of alertness and readiness.
你的大脑中的肾上腺素会同时增加，从而产生警觉和准备状态。
Andrew Huberman:
安德鲁·休伯曼：
That state of alertness and readiness can be for all sorts of things, not just aggression.
这种警觉和准备状态可以适用于各种事情，而不仅仅是攻击性。
However, when we are in a state of increased sympathetic tone, meaning more alert, such as after drinking caffeine, we will bias all those brain and body systems, the hormones, the chemicals, et cetera that exist toward action as opposed to inaction.
然而，当我们处于交感神经张力增强的状态时，意味着更加警觉，例如喝了咖啡因后，我们会偏向所有大脑和身体系统、激素、化学物质等，以采取行动而不是无所作为。
So put simply, caffeine can increase impulsivity, no surprise there.
简而言之，咖啡因会增加冲动，这并不奇怪。
Andrew Huberman:
安德鲁·休伯曼：
On the opposite end of things, alcohol tends to decrease activity in the sympathetic arm of the autonomic nervous system, tends to make us feel less alert.
另一方面，酒精往往会减少自主神经系统交感神经的活动，使我们感觉不那么警觉。
Now, initially, it can create a state of alertness because of its effects in inhibiting the forebrain.
现在，最初，它可以产生一种警觉状态，因为它具有抑制前脑的作用。
Our forebrain, prefrontal cortex in particular, has what's called top-down inhibition.
我们的前脑，特别是前额皮质，具有所谓的自上而下的抑制作用。
It exerts an inhibitory or a quieting effect on some of the circuits of the hypothalamus, such as the ventromedial hypothalamus.
它对下丘脑的某些回路（例如下丘脑腹内侧区）产生抑制或安静作用。
Andrew Huberman:
安德鲁·休伯曼：
The way to conceptualize this is that your forebrain is able to rationalize and think clearly and to suppress behavior and to engage the NoGo pathway.
概念化这一点的方法是，你的前脑能够合理化和清晰思考，抑制行为并参与 NoGo 通路。
It's telling you don't say that mean thing, don't do that violent thing, et cetera.
它告诉你不要说那些刻薄的话，不要做那些暴力的事情等等。
Andrew Huberman:
安德鲁·休伯曼：
Alcohol initially tends to increase our level of overall activity by reducing inhibition, not just in that forebrain circuit, but in other circuits.
酒精最初往往会通过减少抑制来提高我们的整体活动水平，不仅在前脑回路中，而且在其他回路中。
It tends to make us more active.
它往往会让我们更加活跃。
We tend to talk more than we normally would, move more than we normally would, but very shortly thereafter starts acting as a sedative by way of reducing activity in the forebrain, releasing some of the deeper brain circuits that are involved in impulsivity, but also causing a somewhat sedative effect.
我们倾向于比平时说得更多，移动得比平时更多，但很快，我们就开始发挥镇静剂的作用，减少前脑的活动，释放一些与冲动有关的深层大脑回路，但也会产生一定程度的镇静作用。
Then, of course, as alcohol levels increase even further, people eventually will pass out, blackout, et cetera.
当然，随着酒精含量进一步增加，人们最终会昏倒、失去知觉等等。
Andrew Huberman:
安德鲁·休伯曼：
So what we've got with alcohol and caffeine is we've got two opposite ends of the spectrum.
因此，酒精和咖啡因有两个相反的极端。
Caffeine, increasing arousal and readiness and the tendency for impulsivity, and alcohol also increasing impulsivity, but through a different mechanism.
咖啡因会增加兴奋度和准备度以及冲动倾向，而酒精也会增加冲动，但通过不同的机制。
Andrew Huberman:
安德鲁·休伯曼：
A really interesting study, and I should just mention that the title of the study is "Caffeinated and noncaffeinated alcohol use and indirect aggression: The impact of self-regulation." So the title is almost self-explanatory.
这是一项非常有趣的研究，我应该提一下，该研究的标题是“含咖啡因和不含咖啡因的酒精的使用和间接攻击：自我调节的影响”。所以标题几乎是不言自明的。
This was a paper published in the Journal of Addictive Behavior in 2016, examining how ingestion of alcohol, that's either caffeinated or noncaffeinated alcohol drinks, impacted what they call indirect aggression.
这是 2016 年发表在《成瘾行为杂志》上的一篇论文，研究了摄入酒精（含咖啡因或不含咖啡因的酒精饮料）如何影响他们所谓的间接攻击行为。
Andrew Huberman:
安德鲁·休伯曼：
Just to remind you what indirect aggression is, these are not physical acts of aggression.
只是提醒您什么是间接攻击，这些不是身体攻击行为。
These are verbal acts of aggression.
这些都是言语攻击行为。
So embarrassing others or otherwise somehow trying to reduce the well-being of others by saying certain thing, in particular in groups.
使他人难堪或以其他方式试图通过说出某些话来降低他人的福祉，尤其是在群体中。
Andrew Huberman:
安德鲁·休伯曼：
This study examined both males and females.
这项研究对男性和女性进行了检查。
This was done by way of a college campus study.
这是通过大学校园研究完成的。
Subjects were 18 to 47 years old.
受试者年龄在 18 岁至 47 岁之间。
I guess there are some older students on that campus, or maybe they used some nonstudents.
我猜想那个校园里有一些年龄较大的学生，或者他们可能使用了一些非学生。
But these days you've also got some students that are in their 30s and 40s.
但现在也有一些30多岁和40多岁的学生。
So they have a fairly broad swath of subjects included, fairly broad racial background as well, not at equal numbers but at least they included a pretty broad spectrum of people with different backgrounds.
因此，他们涵盖的主题相当广泛，种族背景也相当广泛，虽然人数不等，但至少他们包括了相当广泛的具有不同背景的人。
Andrew Huberman:
安德鲁·休伯曼：
They looked in particular at people that ingested noncaffeinated alcohol drinks at a frequency of 9.18 drinks per week.
他们特别关注每周饮用 9.18 杯不含咖啡因酒精饮料的人。
Again, it's a college campus.
再说一遍，这是大学校园。
Not that I encourage that.
我并不是鼓励这样做。
I'm one of these people that I've never really liked drugs or alcohol.
我是那些从来不真正喜欢毒品或酒精的人之一。
And so, I'm fortunate in that way.
所以，我在这方面很幸运。
I can drink or not drink and tend to not drink.
我可以喝酒也可以不喝酒，而且倾向于不喝酒。
So to me, 9.18 drinks per week sounds like a lot, but I know for some people that might actually be typical.
所以对我来说，每周 9.18 杯酒听起来很多，但我知道对于某些人来说这实际上可能是典型的。
Andrew Huberman:
安德鲁·休伯曼：
Then others who were drinking at least one caffeinated alcoholic beverage per week and as high, I should say, as 7.87 caffeinated alcohol beverages per week.
然后其他人每周至少喝一种含咖啡因的酒精饮料，我应该说，每周喝 7.87 杯含咖啡因的酒精饮料。
So this would be energy drinks combined typically with hard alcohol.
因此，这将是通常与烈酒混合的能量饮料。
That's fairly commonly available in bars and so forth.
这在酒吧等地方相当常见。
Some individuals drink as much as, goodness, 20.36 alcoholic drinks per week total, some that were caffeinated, some that were not caffeinated.
有些人每周总共喝 20.36 杯酒精饮料，有些人含咖啡因，有些人不含咖啡因。
Andrew Huberman:
安德鲁·休伯曼：
The basic outcome of this study was that the more alcohol someone intended to consume, the more likely it was that they would engage in these indirect aggressive-type behaviors.
这项研究的基本结果是，一个人打算喝的酒越多，他们就越有可能从事这些间接攻击型行为。
In terms of the caffeinated alcoholic beverages, there the effect was especially interesting.
就含咖啡因的酒精饮料而言，其效果尤其有趣。
Here I'm just going to paraphrase, or I'll actually read from the study.
在这里我只是转述一下，或者我会实际阅读该研究。
Andrew Huberman:
安德鲁·休伯曼：
"With regard to caffeinated alcoholic beverage use, our findings indicated that heavier caffeinated alcohol beverage use was associated positively with indirect aggression, even after considering one's typical alcohol use and dispositional aggression."
“关于含咖啡因酒精饮料的使用，我们的研究结果表明，大量使用含咖啡因酒精饮料与间接攻击呈正相关，即使考虑到一个人典型的饮酒和性格攻击行为也是如此。”
Andrew Huberman:
安德鲁·休伯曼：
What this means is that even though alcohol can bias certain individuals to be more aggressive, and even though certain individuals already have a disposition toward being more aggressive, there was an effect that was independent, meaning above and beyond both alcohol and a predisposition, meaning if someone was consuming caffeinated alcoholic beverages, they had a particularly high likelihood of engaging in indirect aggressive behavior.
这意味着，尽管酒精会使某些人变得更具攻击性，并且即使某些人已经具有更具攻击性的倾向，但仍存在一种独立的影响，即超越酒精和倾向的影响，这意味着如果某人饮用含咖啡因的酒精饮料，他们就有特别高的可能性从事间接攻击行为。
Andrew Huberman:
安德鲁·休伯曼：
Now this makes perfect sense in light of the model they propose, which is this self-regulation model, that basically self-regulation involves several things.
现在，鉴于他们提出的模型，即这种自我监管模型，这是完全有道理的，基本上自我监管涉及几件事。
It involves engaging in certain behaviors and suppressing other behaviors.
它涉及参与某些行为并抑制其他行为。
Andrew Huberman:
安德鲁·休伯曼：
So as described before, because alcohol tends to have a sedative, suppressive effect on the autonomic nervous system, at least after the initial period, it's going to tend to reduce the likelihood that people will engage in any type of behavior, whereas caffeine will increase autonomic arousal and increase the likelihood that someone will engage in a particular type of behavior, aggressive or otherwise.
正如前面所描述的，由于酒精往往会对自主神经系统产生镇静、抑制作用，至少在最初阶段之后，它会降低人们从事任何类型行为的可能性，而咖啡因会增加自主神经的兴奋度，并增加人们从事特定类型行为（攻击性或其他行为）的可能性。
Andrew Huberman:
安德鲁·休伯曼：
So the combination of caffeine and alcohol is really acting as a two-pronged system to bias people towards more impulsivity, that is less self-regulation.
因此，咖啡因和酒精的结合实际上是一个双管齐下的系统，使人们变得更加冲动，即自我调节能力减弱。
So it's really yanking your volitional control, your ability to engage in prefrontal top-down inhibition over your hypothalamus from two distinct and specific circuits.
因此，它确实会削弱你的意志控制能力，即你从两个不同且特定的回路中对下丘脑进行前额叶自上而下抑制的能力。
Andrew Huberman:
安德鲁·休伯曼：
By now, you should be getting the impression that self-regulation is a key feature of whether or not somebody, maybe even you, is going to engage in aggressive speech or aggressive behavior.
到目前为止，您应该得到这样的印象：自我调节是某人（甚至可能是您）是否会进行攻击性言论或攻击性行为的一个关键特征。
We've talked about a number of tools that one can use to reduce the probability that that will happen.
我们已经讨论了许多可以用来降低发生这种情况的可能性的工具。
I suppose if the context were appropriate, you could even take those tool recommendations and just invert them and increase the likelihood that aggressiveness were to happen.
我想，如果上下文合适，您甚至可以采用这些工具建议，然后将它们颠倒过来，从而增加发生攻击性的可能性。
Andrew Huberman:
安德鲁·休伯曼：
But, regardless, self-regulation is key.
但无论如何，自我监管是关键。
In light of that, I want to share with you a study that's focused on kids, but that has important ramifications for adults as well.
有鉴于此，我想与大家分享一项针对儿童的研究，但它对成年人也有重要影响。
As you probably are already aware, there are many kids out there that suffer from so-called attention deficit hyperactivity disorder, ADHD.
您可能已经知道，有很多孩子患有所谓的注意力缺陷多动障碍（ADHD）。
There are also many adults, we are finding, that are suffering from ADHD.
我们发现，还有许多成年人患有多动症。
There is also an epidemic, I would say, of people that are concerned about whether or not they have ADHD.
我想说，人们普遍担心自己是否患有多动症。
Andrew Huberman:
安德鲁·休伯曼：
Now whether or not they have true clinical ADHD or not is not clear.
现在还不清楚他们是否患有真正的临床多动症。
We did an episode all about ADHD and tools for ADHD.
我们做了一集关于多动症和多动症工具的节目。
I would encourage you to check out that episode and some of the diagnostic criteria if you have the opportunity.
如果有机会，我鼓励您查看该事件和一些诊断标准。
You can find that at hubermanlab.com.
您可以在 hubermanlab.com 上找到该信息。
Andrew Huberman:
安德鲁·休伯曼：
As this study I'm about to share with you aptly points out, there is no objective diagnostic marker of ADHD.
正如我即将与您分享的这项研究恰如其分地指出的那样，ADHD 没有客观的诊断标志。
There's no biomarker or blood draw or blood test for ADHD.
没有针对多动症的生物标志物、抽血或血液测试。
Whether or not one has ADHD depends on their performance on a number of different cognitive tests and behavioral tests and self-report.
一个人是否患有多动症取决于他们在许多不同的认知测试和行为测试以及自我报告中的表现。
Andrew Huberman:
安德鲁·休伯曼：
In any event, the study I'm about to share with you explored how a particular pattern of supplementation in kids with ADHD was able to reduce aggressive episodes and impulsivity and increase self-regulation.
无论如何，我即将与您分享的研究探讨了多动症儿童的特定补充模式如何能够减少攻击性发作和冲动并增强自我调节能力。
The title of the study is "Efficacy of carnitine in the treatment of children with attention deficit hyperactivity disorder." Even though they put carnitine in the title, what they focused on was whether or not acetyl-L-carnitine supplementation could somehow adjust the behavioral tendency of these kids with ADHD.
该研究的标题是“肉碱治疗注意力缺陷多动障碍儿童的功效”。尽管他们把肉碱放在标题中，但他们关注的是乙酰左旋肉碱补充剂是否可以以某种方式调整这些患有多动症的孩子的行为倾向。
Andrew Huberman:
安德鲁·休伯曼：
To make a long story short, indeed it did.
长话短说，确实如此。
There was a very significant effect of acetyl-L-carnitine supplementation on improving some of the symptomology of ADHD.
补充乙酰左旋肉碱对于改善 ADHD 的某些症状有非常显着的效果。
Andrew Huberman:
安德鲁·休伯曼：
A few details about this study that might be relevant to you.
有关这项研究的一些细节可能与您相关。
This was a randomized, double-blind, placebo-controlled, double-crossover study.
这是一项随机、双盲、安慰剂对照、双交叉研究。
This was done as an outpatient study, so the kids weren't in a hospital.
这是一项门诊研究，因此孩子们并不在医院。
They were living out in the world.
他们生活在外面的世界。
This, again, was done on younger kids.
这又是针对年幼的孩子进行的。
So this was six-to-13-year-old kids that were diagnosed with ADHD.
这是被诊断患有多动症的 6 至 13 岁儿童。
They received either acetyl-L-carnitine or placebo.
他们接受乙酰左旋肉碱或安慰剂。
Andrew Huberman:
安德鲁·休伯曼：
They did all the good practice stuff that good researchers do of making sure that the placebo and the acetyl-L-carnitine had similar look and taste.
他们做了优秀研究人员所做的所有良好实践，以确保安慰剂和乙酰左旋肉碱具有相似的外观和味道。
It was consumed twice daily after meals.
每日两次，饭后食用。
Andrew Huberman:
安德鲁·休伯曼：
Now I should just mentioned that acetyl-L-carnitine typically is taken in capsule form or occasionally an injectable form.
现在我应该提到乙酰左旋肉碱通常以胶囊形式服用，有时以注射形式服用。
Here they were using this as a drink, which essentially the same as capsule form, but the powder's just going directly into liquid.
在这里，他们将其用作饮料，本质上与胶囊形式相同，但粉末只是直接进入液体。
Andrew Huberman:
安德鲁·休伯曼：
The carnitine dosage was 100 milligrams per kilogram.
肉碱用量为每公斤100毫克。
So they're doing this according to the body weight of these kids, with a maximum dosage of four grams per day.
所以他们根据这些孩子的体重来这样做，每天的最大剂量为四克。
The quantity of the medication was supplied, here I'm reading, for a period of eight weeks, and every eight weeks, a new quantity of medication was supplied.
我在这里读到的药物供应量持续八周，并且每八周提供新数量的药物。
Andrew Huberman:
安德鲁·休伯曼：
So basically this is a fairly long-term study exploring behavioral outcomes and psychological outcomes in week eight, 16 and 24.
所以基本上这是一项相当长期的研究，探讨第八周、第十六周和第二十四周的行为结果和心理结果。
They also looked at things that you could only get through a blood draw.
他们还研究了只能通过抽血才能得到的东西。
So things like hemoglobin, hematocrit, red blood cell count, white blood cell count, et cetera.
血红蛋白、血细胞比容、红细胞计数、白细胞计数等。
These are kids, and even if it were adults, they were quite appropriately examining a lot of the physiological measures that one would want to carry out to make sure, first of all, that blood levels of carnitine are increasing, and indeed they confirm that, but also that no negative effects are showing up in the physiology as well as the psychology of these kids.
这些都是孩子，即使是成年人，他们也相当恰当地检查了人们想要执行的许多生理措施，以确保首先，血液中肉碱的水平正在增加，事实上他们证实了这一点，而且这些孩子的生理和心理都没有出现负面影响。
Andrew Huberman:
安德鲁·休伯曼：
So first I'll just tell you the basic outcome of the study, which was, here I'm paraphrasing: Given twice daily, carnitine appeared to be effective and well-tolerated treatment for a group of children with ADHD.
首先，我将告诉您这项研究的基本结果，我在这里解释一下：每天两次服用肉碱，对于一组患有多动症的儿童来说似乎是有效且耐受性良好的治疗方法。
They showed significant the abnormal behavior compared to these other boys.
与其他男孩相比，他们表现出明显的异常行为。
Now I'm moving to the table of results.
现在我要转向结果表。
They showed significant reductions in their so-called total problem score.
他们的所谓总问题得分显着下降。
Andrew Huberman:
安德鲁·休伯曼：
The total problem score is a well-established measure of behavioral problems in kids with ADHD and, I should say, adults with ADHD, has to do with challenges in social and learning environments and how well or poorly an individual tends to perform, reductions in attentional problems overall, reductions in delinquency, and, most important for the sake of today's discussion, significant reductions in aggressive behavior.
问题总分是衡量患有多动症的儿童和成人多动症的行为问题的公认指标，它与社交和学习环境中的挑战以及个人的表现好坏、整体注意力问题的减少、犯罪行为的减少有关，而且，对于今天的讨论而言，最重要的是攻击行为的显着减少。
Andrew Huberman:
安德鲁·休伯曼：
Now what's especially nice about this study, I think, is that even though it's a relatively small number of subjects and certainly needs to be repeated in other studies in other laboratories, that they were able to confirm the shifts in L-carnitine within the bloodstream of these kids.
我认为这项研究的特别之处在于，尽管受试者数量相对较少，并且肯定需要在其他实验室的其他研究中重复，但他们能够确认这些孩子血液中左旋肉碱的变化。
That is they were able to correlate the physiology with the psychological changes.
也就是说，他们能够将生理学与心理变化联系起来。
Andrew Huberman:
安德鲁·休伯曼：
In studies like this, and, frankly, in all studies of human pharmacology, you have to worry about effects that show up not just because of placebo effects, but because of so-called off-target effects or related to things totally independent of the drug or the particular supplement that you happen to be looking at.
在这样的研究中，坦率地说，在所有人类药理学研究中，你必须担心出现的效应不仅是因为安慰剂效应，而且是因为所谓的脱靶效应或与完全独立于药物或你碰巧正在查看的特定补充剂的事物有关。
Andrew Huberman:
安德鲁·休伯曼：
To put it in the words of a great neuroscientist — unfortunately, he passed away some years ago, but he was a member of the National Academy, an extremely accomplished neuroscientist — once turned to me and said, "Never forget, a drug is a substance that when injected into an animal or a human being creates a paper," meaning you can see effects of pretty much any drug or any supplement in most all conditions.
用一位伟大的神经科学家的话来说——不幸的是，他几年前去世了，但他是美国国家科学院的成员，一位非常有成就的神经科学家——曾经对我说，“永远不要忘记，药物是一种物质，当注射到动物或人类体内时会产生一张纸，”这意味着你可以在大多数情况下看到几乎任何药物或任何补充剂的效果。
Andrew Huberman:
安德鲁·休伯曼：
However, it is in cases such as this study where you can quite convincingly see that the particular feature of physiology that you expected to change actually changed, and you see a psychological outcome that you can gain much greater confidence that the changes in delinquency, in this case reduced delinquency, improved attention, reduced aggressiveness, and so forth, was at least somehow related to the shift in blood physiology and levels of L-carnitine, or acetyl-L-carnitine and carnitine, in the bloodstream of these children as opposed to something else, like L-carnitine going in, affecting some downstream target that you have no knowledge of.
然而，正是在像这项研究这样的情况下，你可以非常令人信服地看到你期望改变的生理学特征实际上发生了变化，并且你看到了心理结果，你可以更加确信犯罪的变化，在这种情况下，犯罪率的降低、注意力的提高、攻击性的降低等等，至少在某种程度上与血液生理学和血液中左旋肉碱或乙酰左旋肉碱和肉碱水平的变化有关。这些孩子而不是其他东西，比如左旋肉碱，会影响一些你不知道的下游目标。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, that's still entirely possible, but I think studies such as these increase our confidence that things like L-carnitine can be used, perhaps in concert with things like omega-3 supplementation, diets that are biased towards increasing more tryptophan and, therefore, more serotonin.
当然，现在这仍然是完全可能的，但我认为此类研究增强了我们对左旋肉碱等药物的使用信心，或许可以与 omega-3 补充剂、偏向于增加色氨酸和血清素的饮食相结合。
Obviously avoiding things like alcohol and, as it appears from the study I just described, reducing one's intake or not consuming any caffeinated alcoholic beverages seems like it would be a good idea if your goal is to reduce aggressiveness, to think about the hormone context and whether or not you tend to have higher testosterone and estrogen or lower testosterone and estrogen, maybe even thinking about the work environment, whether or not you are existing in a particularly competitive work environment, and even day length, time of year, and whether or not you're getting sufficient sunlight, whether or not you're avoiding light in the evening, and so on.
显然，避免酒精之类的东西，正如我刚才描述的研究显示的那样，如果你的目标是减少攻击性，那么减少摄入量或不喝任何含咖啡因的酒精饮料似乎是个好主意，考虑一下激素背景以及你是否倾向于具有较高的睾酮和雌激素或较低的睾酮和雌激素，甚至可能考虑工作环境，是否处于竞争特别激烈的工作环境中，甚至白天的长度，一年中的时间，以及是否是否有足够的阳光，是否在晚上避光等等。
Andrew Huberman:
安德鲁·休伯曼：
So studies such as this I think are useful because they point to the fact that very seldom, if ever, will there be one supplement or one nutritional change or even one behavioral change that's going to completely shift an individual from being aggressive and impulsive, but rather that by combining different behavioral regimens, by paying attention to things like time of year and work conditions and school conditions and overall levels of stress and likely, therefore, levels of cortisol, et cetera that you can use behaviors, diet, and supplementation as a way to shift that overall internal milieu from one of providing a lot of internal hydraulic pressure, as it's been called throughout the episode, toward aggressive impulsivity, and relax some of that hydraulic pressure and reduce aggressive tendencies.
因此，我认为这样的研究是有用的，因为它们指出这样一个事实，即很少有一种补充剂或一种营养改变甚至一种行为改变能够完全改变一个人的攻击性和冲动性，而是通过结合不同的行为养生法，通过关注一年中的时间、工作条件和学校条件以及整体压力水平和可能的皮质醇水平等，你可以使用行为、饮食和补充剂作为一种方法将整体内部环境从提供大量内部液压（正如整个情节中所称的那样）转变为攻击性冲动，并放松一些液压并减少攻击性倾向。
Andrew Huberman:
安德鲁·休伯曼：
So, once again, and, frankly, as always, we've done a deep dive into the neurobiology and the psychology of what I believe to be an important feature of our lives, in this case aggression.
因此，坦率地说，我们一如既往地再次深入研究了神经生物学和心理学，我认为这是我们生活的一个重要特征，在本例中是攻击性。
I want to point out that in an episode in the not-too-distant future, I'm going to be hosting Dr., Professor, David Anderson from Caltech University, who is the world expert on the neurobiology of aggression.
我想指出的是，在不久的将来的一集中，我将接待来自加州理工大学的大卫·安德森教授博士，他是攻击性神经生物学的世界专家。
In fact, he is the senior author on many of the studies related to the ventromedial hypothalamus that I discussed today.
事实上，他是我今天讨论的许多与下丘脑腹内侧相关的研究的资深作者。
Andrew Huberman:
安德鲁·休伯曼：
Our discussion will touch on aggression, of course.
当然，我们的讨论将涉及攻击性。
So hearing today's episode will help you digest that information.
因此，收听今天的节目将帮助您消化这些信息。
But we are also going to talk about other emotional states.
但我们还将讨论其他情绪状态。
He is an expert not just in aggression, but in motivated states related to sex and mating behavior, social relationships of all kinds, and how those relate not just to biology and psychology, but also certain forms of pathology, things like PTSD, and the relationship, for instance, between anger, fear, anxiety, and depression, and many other important topics that I know many of you, if not all of you, will be interested in.
他不仅是攻击性方面的专家，而且是与性和交配行为相关的动机状态、各种社会关系的专家，以及这些因素不仅与生物学和心理学有关，而且还与某些形式的病理学有关，例如创伤后应激障碍，以及愤怒、恐惧、焦虑和抑郁之间的关系，以及我知道你们中的许多人（如果不是所有人）都会感兴趣的许多其他重要主题。
Andrew Huberman:
安德鲁·休伯曼：
In the meantime, I want to point you to his recently released and wonderful book entitled "The Nature of the Beast: How Emotions Guide Us." Again, the author is David Anderson from Caltech.
与此同时，我想向您推荐他最近出版的精彩著作《野兽的本质：情绪如何引导我们》。同样，作者是来自加州理工学院的大卫·安德森。
Andrew Huberman:
安德鲁·休伯曼：
This is a wonderful book.
这是一本很棒的书。
It serves as a tremendous introduction to the history of the study of these areas, the current science and discoveries being made in these areas, all made accessible to the scientist and nonscientist alike.
它对这些领域的研究历史、当前科学和这些领域的发现进行了详尽的介绍，所有这些都可供科学家和非科学家了解。
Andrew Huberman:
安德鲁·休伯曼：
It's a very engaging read, and so much so that even though he was gracious in sending me a copy, I also purchased myself a copy to give to somebody who is a therapist.
这是一本非常引人入胜的读物，以至于尽管他很慷慨地给我寄了一本，我也给自己买了一本送给治疗师。
I've purchased another copy to give to a high school kid that I mentor, because he's very interested in the neuroscience of emotions.
我买了另一本送给我指导的一个高中生，因为他对情绪的神经科学非常感兴趣。
I think we are all interested in emotions, not just fear and some of these negative states, not just aggression but also the positive emotions of our lives.
我认为我们都对情绪感兴趣，不仅仅是恐惧和一些负面状态，不仅仅是攻击性，还有我们生活中的积极情绪。
Andrew Huberman:
安德鲁·休伯曼：
And so, "The Nature of the Beast: How Emotions Guide Us," by David Anderson, is a wonderful read.
因此，大卫·安德森的《野兽的本性：情绪如何引导我们》是一本精彩的读物。
I can't recommend it highly enough.
我极力推荐它。
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 Apple and Spotify.
此外，请订阅我们在 Apple 和 Spotify 上的播客。
On Apple, you have the opportunity to leave us up to a five-star review.
在 Apple 上，您有机会给我们留下五星级的评价。
Andrew Huberman:
安德鲁·休伯曼：
Also, if there are any episodes of the podcast that you particularly like, please share them with others.
另外，如果您特别喜欢播客中的任何剧集，请与其他人分享。
If you have suggestions about particular guests or topics that you'd like us to cover on the podcast, please put that in the comment section on YouTube.
如果您对希望我们在播客中介绍的特定嘉宾或主题有任何建议，请在 YouTube 的评论部分中提出。
We do read all those comments.
我们确实阅读了所有这些评论。
Andrew Huberman:
安德鲁·休伯曼：
Please also check out the sponsors mentioned at the beginning of today's episode.
另请查看今天节目开头提到的赞助商。
That is the best way to support this podcast.
这是支持这个播客的最好方式。
We also have a Patreon.
我们还有一个 Patreon。
It's patreon.com/andrewhuberman.
这是 patreon.com/andrewhuberman。
There you can support the podcast at any level that you like.
在那里您可以支持您喜欢的任何级别的播客。
Andrew Huberman:
安德鲁·休伯曼：
During today's episode, and on many previous episodes, of the Huberman Lab podcast, we discussed supplements.
在胡伯曼实验室播客的今天的节目以及之前的许多节目中，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 improving the transition time and the quality of your sleep and improving alertness and focus and so on.
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好处，例如改善过渡时间和睡眠质量以及提高警觉性和注意力等。
Andrew Huberman:
安德鲁·休伯曼：
Anytime you're considering taking supplements, there are several key considerations.
每当您考虑服用补充剂时，都有几个关键的考虑因素。
First of all, those supplements should be of the very highest quality, and you want to make sure that what's listed on the bottle is actually what's in the bottle, which is a problem for many supplement companies out there.
首先，这些补充剂应该是最高品质的，并且您要确保瓶子上列出的内容实际上是瓶子中的内容，这对许多补充剂公司来说是一个问题。
Andrew Huberman:
安德鲁·休伯曼：
The Huberman Lab podcast is pleased to announce that we are now partnered with Momentous Supplements, because we believe Momentous Supplements to be of the very highest quality of any supplements out there.
Huberman Lab 播客很高兴地宣布，我们现在与 Momentous Supplements 合作，因为我们相信 Momentous Supplements 是目前所有补充剂中质量最高的。
We've been working very closely with them in order to direct them to create supplements that are individual ingredient supplements of the particular quality and sources that we would like to see and that relate to the science and studies covered on the Huberman Lab podcast.
我们一直与他们密切合作，指导他们生产补充剂，这些补充剂是具有我们希望看到的特定质量和来源的单独成分补充剂，并且与 Huberman 实验室播客中涵盖的科学和研究相关。
Andrew Huberman:
安德鲁·休伯曼：
If you'd like to see some of those supplements, you can go to livemomentous.com/huberman.
如果您想查看其中一些补充品，可以访问 livemomentous.com/huberman。
There you'll see some of the supplements that we've talked about on this podcast before, such as magnesium threonate for augmenting sleep, things like L-tyrosine for augmenting dopamine, and things like L-carnitine, which we've discussed on today's podcast.
您会看到我们之前在这个播客中讨论过的一些补充剂，例如用于增强睡眠的苏糖酸镁，用于增强多巴胺的 L-酪氨酸，以及我们在今天的播客中讨论过的 L-肉碱。
Andrew Huberman:
安德鲁·休伯曼：
Right now the list of supplements and the products that are there is only partial to what we will soon be including in the future.
目前，现有的补充剂和产品列表只是我们将来很快将包含的部分内容。
So that's an ever-expanding catalog of, again, what we believe to be the very highest quality supplements available to you.
因此，这是一个不断扩大的目录，我们相信这是为您提供的最高质量的补充剂。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are interested in behavioral, nutritional, and supplementation-based tools for neuroscience and other aspects of your biology that impact your health and performance, we have a newsletter.
对于那些对神经科学的行为、营养和补充剂工具以及影响您的健康和表现的生物学其他方面感兴趣的人，我们有一份时事通讯。
It is a zero-cost newsletter.
这是一份零成本的时事通讯。
It's called the Neural Network Newsletter.
它被称为神经网络通讯。
You can go to hubermanlab.com and there in the menu, you'll find the Neural Network Newsletter sign up.
您可以访问 hubermanlab.com，在菜单中您可以找到神经网络新闻通讯注册。
You can just put your email.
你可以只输入你的电子邮件。
We do not share your email with anybody else.
我们不会与其他人分享您的电子邮件。
You will also find examples of the newsletter that you can download right away without having to sign up and decide if signing up is right for you.
您还可以找到新闻通讯的示例，您可以立即下载这些示例，而无需注册并决定注册是否适合您。
Andrew Huberman:
安德鲁·休伯曼：
If you're not already following us on Twitter and Instagram, we are Huberman Lab on both Instagram and Twitter.
如果您还没有在 Twitter 和 Instagram 上关注我们，我们在 Instagram 和 Twitter 上都是 Huberman Lab。
At both places, I describe science and science-based tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.
在这两个地方，我都描述了科学和基于科学的工具，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。
Andrew Huberman:
安德鲁·休伯曼：
Once again, thank you for joining me for our discussion about the biology, psychology, and actionable tools around aggression.
再次感谢您与我一起讨论有关攻击性的生物学、心理学和可行的工具。
As always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。