Using Caffeine to Optimize Mental & Physical Performance

I'm Andrew Huberman, and I'm a professor of Neurobiology and Ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we are discussing caffeine.

今天我们讨论的是咖啡因。

Caffeine is one of the most widely used substances on the planet.

咖啡因是地球上使用最广泛的物质之一。

Estimates are that more than 90% of adults and as many as 50% of kids that is adolescents and teenagers use caffeine on a daily basis.

据估计，超过 90% 的成年人和多达 50% 的儿童（青少年和青少年）每天都会摄入咖啡因。

Caffeine is an amazing molecule.

咖啡因是一种神奇的分子。

Most people are familiar with caffeine's ability to increase alertness and to reduce our feelings of sleepiness and fatigue.

大多数人都熟悉咖啡因能够提高警觉性并减少困倦和疲劳感。

And indeed, it does that.

事实上，它确实做到了这一点。

But what most people are not aware of is that caffeine acts as a strong reinforcer.

但大多数人不知道咖啡因是一种强有力的强化剂。

What I mean by reinforcer is that, when caffeine is present in a drink or food-- and yes, indeed, caffeine is present in many foods even unbeknownst to us.

我所说的强化剂是指，当饮料或食物中存在咖啡因时——是的，事实上，许多食物中都存在咖啡因，甚至我们都不知道。

When it's present in drinks and foods, we actively come to like those foods and drinks more than if caffeine were not contained in those foods and drinks.

当饮料和食物中含有咖啡因时，我们会比那些食物和饮料中不含咖啡因时更喜欢这些食物和饮料。

So it reinforces our liking of particular foods and drinks.

因此它增强了我们对特定食物和饮料的喜爱。

And indeed, it even reinforces our liking of the containers they are consumed from and the company we keep when we consume foods and drinks that contain caffeine.

事实上，它甚至增强了我们对食用它们的容器的喜爱，以及当我们食用含有咖啡因的食物和饮料时我们所保持的陪伴。

That is, caffeine is not just a stimulant.

也就是说，咖啡因不仅仅是一种兴奋剂。

Caffeine is a reinforcer.

咖啡因是一种强化剂。

And it's a reinforcer that plays an active role in almost everybody's daily life.

它是一种强化剂，在几乎每个人的日常生活中都发挥着积极的作用。

We can say that with confidence because, as I mentioned a moment ago, more than 90% of people are consuming caffeine.

我们可以充满信心地说，因为正如我刚才提到的，超过 90% 的人都在摄入咖啡因。

And most people think that they consume caffeine because it makes them feel more alert.

大多数人认为他们摄入咖啡因是因为咖啡因让他们感觉更清醒。

But there are many reasons why you're consuming caffeine.

但您摄入咖啡因的原因有很多。

And I'm not going to tell you that consuming caffeine is necessarily bad.

我不会告诉你摄入咖啡因一定是不好的。

In fact, today, I'm going to tell you about many of the positive health benefits of caffeine, including neuroprotective effects, antidepressive effects, and certainly performance-enhancing effects, both for mental performance and for physical performance.

事实上，今天，我将向您介绍咖啡因的许多积极的健康益处，包括神经保护作用、抗抑郁作用，当然还有提高精神表现和身体表现的作用。

Now that said, there are certain situations in which you want to avoid caffeine, and there are certain people who might opt to avoid caffeine.

话虽如此，在某些情况下您想要避免咖啡因，并且某些人可能会选择避免咖啡因。

That's especially the case when one thinks about caffeine not just as a stimulant but as a reinforcer.

当人们认为咖啡因不仅是一种兴奋剂而且是一种强化剂时，情况尤其如此。

In fact, caffeine is such a strong reinforcer that, if even tiny amounts of caffeine are present in certain foods and drinks, you will very quickly come to prefer those foods and drinks over other choices, which can be a good thing or a bad thing, depending on what sorts of food and drink choices you're trying to make.

事实上，咖啡因是一种很强的强化剂，即使某些食物和饮料中含有极少量的咖啡因，你很快就会比其他选择更喜欢这些食物和饮料，这可能是好事也可能是坏事，具体取决于你想要选择哪种食物和饮料。

So today, I'm going to inform you about how caffeine works at a mechanistic level.

所以今天，我将向您介绍咖啡因如何在机械层面发挥作用。

I promise to do that with a minimum of nomenclature and such that, even if you don't have a background in biology, you will be able to digest that information easily.

我保证用最少的术语来做到这一点，这样，即使您没有生物学背景，您也能够轻松消化这些信息。

And then I'll tell you how to use caffeine to your advantage or conversely how to avoid caffeine at certain times to your advantage.

然后我会告诉你如何利用咖啡因对你有利，或者相反，如何在某些时候避免咖啡因对你有利。

So today's episode will focus both on mechanisms and tools that is the use and leverage of caffeine to improve mental health, physical health, and performance.

因此，今天的节目将重点关注咖啡因的使用和利用来改善心理健康、身体健康和表现的机制和工具。

Before we go any further into today's discussion, I want to tell you about some recent results about a molecule that's found in certain caffeinated beverages and that has been proven to be very useful for both weight loss, mental performance, and controlling blood sugar levels.

在我们进一步讨论今天的讨论之前，我想告诉您一些关于某些含咖啡因饮料中发现的分子的最新结果，该分子已被证明对减肥、精神表现和控制血糖水平非常有用。

And that's GLP-1 or glucagon-like peptide 1.

这就是 GLP-1 或胰高血糖素样肽 1。

Glucagon-like peptide 1 is found in the brain and body.

胰高血糖素样肽 1 存在于大脑和身体中。

It acts both on the brain and body.

它对大脑和身体都有作用。

It does many different things.

它可以做很多不同的事情。

But one of its primary effects that's been discovered is to reduce hunger.

但已发现的其主要作用之一是减少饥饿。

And it does that in two ways.

它通过两种方式做到这一点。

It does that by activating certain neurons in your hypothalamus.

它通过激活下丘脑中的某些神经元来实现这一点。

So that's a brain region that controls hunger and satiety.

这是控制饥饿和饱腹感的大脑区域。

It makes us feel full at the level of the brain, so it makes us feel sated, that is.

它让我们在大脑层面感到充实，也就是说，它让我们感到满足。

And it actually makes us feel full.

它实际上让我们感到充实。

It turns out that GLP-1 acts on certain receptors in the gut to make us feel as if we've ingested enough food.

事实证明，GLP-1 作用于肠道中的某些受体，让我们感觉好像已经摄入了足够的食物。

It doesn't necessarily make us feel as if our gut is distended, but it makes us feel full.

它不一定会让我们感觉肠道膨胀，但会让我们感到饱足。

That's really interesting because, if you think about it, when we eat, our stomach fills up, obviously.

这真的很有趣，因为如果你想一想，当我们吃东西时，显然我们的胃会填饱。

And that information has to be communicated to the brain such that the brain can then send satiety signals that actually shut off our hunger.

这些信息必须传递给大脑，这样大脑才能发送饱腹感信号，从而真正消除我们的饥饿感。

And believe it or not, the brain actually activates signals to reduce the desire to chew when our stomach is full.

不管你相信与否，当我们的胃吃饱时，大脑实际上会激活信号来减少咀嚼的欲望。

And GLP-1, as I mentioned, works on the brain to create these feelings of satiety as if we've had enough and to reduce our desire to eat more.

正如我提到的，GLP-1 作用于大脑，产生饱腹感，就好像我们已经吃饱了一样，并减少我们吃得更多的欲望。

And GLP-1 acts directly on the gut to give us a slight sense of fullness in the gut, which then is communicated to the brain.

GLP-1直接作用于肠道，让我们在肠道内产生轻微的饱腹感，然后将这种感觉传达给大脑。

So really, there are two parallel signals being sent when we have GLP-1 present in our system.

所以实际上，当我们的系统中存在 GLP-1 时，会发送两个并行信号。

Now a little bit of relevant history on GLP-1.

现在介绍一下 GLP-1 的相关历史。

It was actually discovered in Gila monsters.

它实际上是在吉拉毒蜥身上发现的。

These are these reptiles that can go long periods of time without eating.

这些爬行动物可以长时间不吃东西。

And a very clever scientist decided to study why it is that certain animals like Gila monsters can go a long period of time without ingesting anything.

一位非常聪明的科学家决定研究为什么像吉拉毒蜥这样的某些动物可以在很长一段时间内不摄入任何东西。

And it's because they produce very large amounts of GLP-1.

这是因为它们产生大量的 GLP-1。

They isolate the peptide from GLP-1, then they looked for the analogous peptide in humans.

他们从 GLP-1 中分离出肽，然后在人体中寻找类似的肽。

And it turns out that does exist.

事实证明这种情况确实存在。

And as I mentioned, it's released in both brain and body to make you feel full and sated.

正如我所提到的，它会在大脑和身体中释放，让您感到饱足和满足。

Why am I telling you all this?

我为什么要告诉你这一切？

Well, today we're going to talk about caffeine.

好吧，今天我们要谈谈咖啡因。

And there's one particular caffeine source, which is yerba maté, and there are some other forms of teas similar to yerba mate that stimulate the release of GLP-1 significantly.

有一种特殊的咖啡因来源，那就是马黛茶，还有一些与马黛茶类似的其他形式的茶，可以显着刺激 GLP-1 的释放。

There are also nowadays drugs which are called analogues of GLP-1.

现在还有被称为 GLP-1 类似物的药物。

So these are drugs that mimic or are identical to the kind of GLP-1 that you would make.

因此，这些药物与您要制造的 GLP-1 类型相似或相同。

And those drugs are proven to be very effective for the treatment of certain forms of diabetes and for the treatment of obesity, but they trigger enormous amounts of GLP-1 pathway activation.

这些药物被证明对于治疗某些形式的糖尿病和肥胖症非常有效，但它们会引发大量的 GLP-1 通路激活。

So those are extreme cases for people that are really struggling for weight loss.

因此，对于那些真正为减肥而奋斗的人来说，这些都是极端的情况。

But the clinical trials and the data that are out there in the general population now are very, very promising for GLP-1 analogues.

但目前在普通人群中进行的临床试验和数据对于 GLP-1 类似物来说非常非常有希望。

Yerba maté tea, provided it's not the smoked variety-- and I mention that because a number of people have cued me to the fact that yerba maté teas come in smoked varieties and nonsmoked varieties.

马黛茶，只要它不是烟熏品种——我提到这一点是因为很多人告诉我马黛茶有烟熏品种和非烟熏品种。

And the smoked varieties are thought to perhaps be carcinogenic.

熏制品种被认为可能致癌。

That is, procancer-causing.

也就是说，致癌。

So I advise people to avoid smoked varieties of yerba maté tea.

因此，我建议人们避免熏制马黛茶。

But yerba maté teas are known to stimulate significant amounts of GLP-1 release.

但众所周知，马黛茶可以刺激大量 GLP-1 的释放。

And so they can be effective as a weight loss tool, mainly by blunting appetite.

因此，它们可以作为一种有效的减肥工具，主要是通过抑制食欲来实现的。

And again, they do that both at the level of the brain and at the level of the gut.

同样，他们在大脑和肠道层面都这样做。

Now all of what I just told you has been known for some period of time, but there are new set of findings that were just published in Cell Reports Medicine, Cell Press journal, excellent journal-- which indicate exactly how it is that GLP-1 stimulates both satiety and can trigger additional weight loss through other mechanisms.

现在，我刚才告诉您的所有内容已经为人所知一段时间了，但有一组新的研究结果刚刚发表在《Cell Reports Medicine》、《Cell Press》杂志、优秀杂志上——它们准确地表明了 GLP-1 是如何刺激饱腹感并通过其他机制引发额外的减肥效果的。

And I find the mechanism to be really interesting and actually really important, given some other topics we've covered on this podcast before.

考虑到我们之前在这个播客中讨论过的一些其他主题，我发现这个机制非常有趣，而且实际上非常重要。

So the basic finding is that GLP-1, whether or not it's stimulated through the release of analogue drug that one is prescribed or by drinking yerba maté tea, for instance, and stimulate release of your own so-called endogenous GLP-1, yes, it makes you feel more full at the level of brain and body.

因此，基本的发现是，GLP-1，无论是否通过处方类似药物的释放或通过喝马黛茶等来刺激，并刺激您自己所谓的内源性 GLP-1 的释放，是的，它会让您在大脑和身体层面上感觉更饱。

But it turns out it also stimulates thermogenesis.

但事实证明它也能刺激生热作用。

Now thermogenesis is the active utilization of more metabolic energy.

现在生热作用是积极利用更多的代谢能量。

And fat cells, in particular-- so-called beige and brown fat cells-- are a potent source of thermogenic activity in your body.

尤其是脂肪细胞，即所谓的米色和棕色脂肪细胞，是体内生热活动的有效来源。

The basic background is that you have white adipose cells, so white fat cells.

基本背景是你有白色脂肪细胞，所以白色脂肪细胞。

You have beige fat cells, and you have brown fat cells.

你有米色脂肪细胞，也有棕色脂肪细胞。

And the beige and brown ones are fat cells that you actually want more of.

米色和棕色的是你真正想要更多的脂肪细胞。

They are not abundant under your skin.

它们在你的皮肤下并不丰富。

They're abundant really around your clavicles and your upper neck.

它们在你的锁骨和上颈部周围非常丰富。

They are the ones that generate heat.

它们是产生热量的。

And the beige and brownness of them is actually the consequence of having a lot of mitochondria in those cells.

它们的米色和棕色实际上是这些细胞中含有大量线粒体的结果。

When GLP-1 is elevated in your system, it turns out that it communicates to those white fat cells and helps convert them into beige and brown fat cells.

当您的系统中 GLP-1 升高时，它会与那些白色脂肪细胞进行通信，并帮助它们转化为米色和棕色脂肪细胞。

That is, it takes fat cells that are not doing anything useful for you except being stored energy.

也就是说，它需要的脂肪细胞除了储存能量之外对你没有任何用处。

And I think most people out there would like to have fewer of those white adipose cells.

我认为大多数人都希望拥有更少的白色脂肪细胞。

There are few of you out there that actually need more of them that are too thin, too lean, but most people are suffering from having too many of these white adipose cells.

很少有人真正需要更多太瘦、太瘦的脂肪细胞，但大多数人都患有过多的白色脂肪细胞。

Well, when you ingest yerba maté tea or you were to take a GLP-1 analogue or stimulate GLP-1 in any number of different ways, yes, you stimulate increased satiety, but you're also stimulating the conversion of these white fat cells into beige and brown fat cells, which makes you more thermogenic and over time raises your basal metabolic rate.

好吧，当您喝马黛茶或服用 GLP-1 类似物或以多种不同方式刺激 GLP-1 时，是的，您会刺激饱腹感增加，但同时也会刺激这些白色脂肪细胞转化为米色和棕色脂肪细胞，这会让您更加产热，随着时间的推移，您的基础代谢率也会提高。

So you're burning more calories even at rest.

所以即使在休息时你也会燃烧更多的卡路里。

It also makes you feel as if you're more comfortable in colder environments at rest.

它还会让您感觉在寒冷的环境中休息时更加舒适。

This is very much the same as the mechanism that's induced when you were to, say, take a cold shower or do regular ice baths or get into cold water regularly.

这与当你洗冷水澡或定期进行冰浴或定期进入冷水时所产生的机制非常相似。

That, too, stimulates the conversion of white fat cells to beige and brown fat cells.

这也刺激白色脂肪细胞转化为米色和棕色脂肪细胞。

So I like these findings very much because they provide a mechanistic coherence.

所以我非常喜欢这些发现，因为它们提供了机械上的一致性。

They provide that is a really nice story as to how something like GLP-1 could be so effective for weight loss.

他们提供了一个非常好的故事，说明像 GLP-1 这样的东西如何能够如此有效地减肥。

Yes, on the one hand, GLP-1 is reducing appetite, and that, of course, will help people maintain or lose weight.

是的，一方面，GLP-1 可以降低食欲，这当然可以帮助人们维持或减轻体重。

But it's also increasing basal metabolic rate.

但它也会增加基础代谢率。

And we now know how that's accomplished.

我们现在知道这是如何实现的。

It's likely accomplished at least through this one mechanism by the stimulation of conversion of these white fat cells, which don't do much for us except as energy storage units to these metabolically mitochondrial-rich beige and brown fat cells, which you can think of as sort of the oil in the candle that allows your furnace, your metabolism to burn at a higher temperature and a higher rate.

这可能至少是通过刺激这些白色脂肪细胞的转化这一机制来实现的，这些白色脂肪细胞除了作为这些富含代谢线粒体的米色和棕色脂肪细胞的能量储存单位之外，对我们没有多大作用，你可以将其视为蜡烛中的油，让你的熔炉、你的新陈代谢在更高的温度和更高的速率下燃烧。

So that's the mechanism.

这就是机制。

And the basic tool takeaway is that, if you are somebody who's interested in losing weight and you want to leverage the GLP-1 pathway, drinking a cup or two of yerba maté tea early in the day would be a great way to stimulate GLP-1 release.

基本的工具要点是，如果您对减肥感兴趣并且想要利用 GLP-1 途径，那么早上喝一两杯马黛茶将是刺激 GLP-1 释放的好方法。

There are other ways to stimulate GLP-1 release.

还有其他方法可以刺激 GLP-1 释放。

You can get it through certain forms of exercise.

您可以通过某些形式的锻炼来获得它。

In particular, fasted exercise.

特别是空腹运动。

This is actually a vote in favor of fasted exercise.

这实际上是对禁食运动的投票。

There's a debate as to whether or not fasted cardio burns more fat than nonfasted cardio.

关于禁食有氧运动是否比非禁食有氧运动燃烧更多脂肪存在争议。

And the data basically say no, it doesn't really matter.

数据基本上说不，这并不重要。

But that doesn't really take into account the longer arc of things like GLP-1 release, so that needs to be taken into consideration.

但这并没有真正考虑到 GLP-1 发布等较长的周期，因此需要考虑在内。

So you could do fasted cardio.

所以你可以做空腹有氧运动。

You could drink yerba maté tea, keeping in mind that yerba maté tea does contain caffeine.

您可以喝马黛茶，请记住马黛茶确实含有咖啡因。

We'll talk more about the specific forms of stimulants including caffeine that maté has.

我们将更多地讨论马黛茶中兴奋剂的具体形式，包括咖啡因。

But maté would be a great way to stimulate GLP-1 release.

但马黛茶将是刺激 GLP-1 释放的好方法。

And then, of course, for those of you that are interested in more robust activation of GLP-1, then perhaps you might want to consider some of the new prescription GLP-1 analogues that are out there.

当然，对于那些对更强大的 GLP-1 激活感兴趣的人来说，也许您可​​能需要考虑一些现有的新处方 GLP-1 类似物。

But that's a more severe stimulus for GLP-1, of course.

但这当然对 GLP-1 来说是更严厉的刺激。

And for everybody, regardless of whether or not you're trying to lose weight, gain weight, or maintain weight, I think we're going to be hearing a lot more about GLP-1 analogues and drinks and supplements and things of that sort that stimulate GLP-1 in the very near future because it does appear to be a very important biological mechanism.

对于每个人来说，无论您是否想减肥、增加体重或保持体重，我认为我们将在不久的将来听到更多有关 GLP-1 类似物、饮料和补充剂以及刺激 GLP-1 的此类物质，因为它似乎确实是一种非常重要的生物机制。

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

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

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

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is Levels.

我们的第一个赞助商是Levels。

Levels is a program that lets you see how different foods affect your health by giving you real-time feedback on your diet using a continuous glucose monitor.

Levels 是一个程序，通过使用连续血糖监测仪为您的饮食提供实时反馈，让您了解不同的食物如何影响您的健康。

The blood glucose or blood sugar is a critical aspect of your immediate and long-term health and, indeed, your feelings of vigor and mental clarity and well-being at any moment.

血糖是您当前和长期健康的一个重要方面，事实上，它是您随时感到活力、思维清晰和幸福的一个重要方面。

One of the key things is to know how different foods and food combinations and timing of food intake is impacting blood glucose.

关键的事情之一是了解不同的食物和食物组合以及食物摄入时间如何影响血糖。

And with Levels, you're able to assess all of that in real time.

通过级别，您可以实时评估所有这些。

I tried Levels, and what it taught me, for instance, was that I can eat certain foods at certain times of day.

例如，我尝试了 Levels，它教会我的是，我可以在一天中的特定时间吃某些食物。

But if I eat them at other times a day, I get a blood sugar crash.

但如果我在一天的其他时间吃它们，我的血糖就会崩溃。

It also taught me, for instance, how to space my exercise and my food intake.

例如，它还教会了我如何安排锻炼和食物摄入量。

Turns out for me exercising fasted is far more beneficial.

事实证明，对我来说，禁食锻炼更有益。

That's something I learned using Levels, and it's completely transformed not just the spacing and timing of my diet and exercise but also use of things like the sauna and other activities.

这是我通过 Levels 学到的东西，它不仅彻底改变了我的饮食和锻炼的间隔和时间，而且还彻底改变了我对桑拿和其他活动的使用。

It's been a tremendous learning for me that's really shaped an enormous number of factors in my life that have led to me feeling far more vigorous with far more mental focus and physical strength and endurance.

这对我来说是一次巨大的学习，它确实塑造了我生活中的许多因素，使我感觉更加精力充沛，精神更加集中，体力和耐力也更加出色。

So if you're interested in learning more about Levels and trying a continuous glucose monitor yourself, go to levels.link/huberman.

因此，如果您有兴趣了解有关 Levels 的更多信息并亲自尝试连续血糖监测仪，请访问levels.link/huberman。

Again, that's levels.link/huberman.

同样，这是levels.link/huberman。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

Eight Sleep make smart mattress covers with cooling, heating, and sleep-tracking capacity.

八睡眠制造智能床垫套，具有冷却、加热和睡眠跟踪功能。

I've talked many times on this podcast about the critical relationship between sleep and body temperature.

我在这个播客上多次谈到睡眠和体温之间的重要关系。

That is, in order to fall asleep and stay deeply asleep throughout the night, our body temperature needs to drop by about 1 to 3 degrees.

也就是说，为了入睡并整夜保持深度睡眠，我们的体温需要下降约1至3度。

And conversely, when we wake up in the morning, that is in large part because of our body heating up by 1 to 3 degrees.

相反，当我们早上醒来时，这在很大程度上是因为我们的身体升温了 1 到 3 度。

Now people have different core body temperatures, and they tend to run colder or hotter throughout the night.

现在，人们的核心体温不同，他们往往会在整个晚上变冷或变热。

Eight Sleep allows you to adjust the temperature of your sleeping environment so that you have the optimal temperature that gets you the best night's sleep.

八睡眠允许您调整睡眠环境的温度，以便您拥有最佳温度，让您获得最佳的夜间睡眠。

I started sleeping on an Eight Sleep mattress cover about eight months ago, and it has completely transformed my sleep.

大约八个月前，我开始睡在八睡眠床垫套上，它彻底改变了我的睡眠。

I sleep so much deeper.

我睡得更深了。

I wake up far less during the middle of the night, if at all.

我半夜醒来的次数要少得多（如果有的话）。

And I wake up feeling far better than I ever have even after the same amount of sleep.

即使睡眠时间相同，醒来后我的感觉也比以往任何时候都好得多。

If you want to try Eight Sleep, you can go to eightsleep.com/huberman to save up to $400 off their Sleep Fit Holiday Bundle, which includes their new Pod 3 Cover.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman，从他们的 Sleep Fit Holiday Bundle 中节省高达 400 美元，其中包括新的 Pod 3 保护套。

Eight Sleep currently ships in the USA, Canada, United Kingdom, selected countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

再说一遍，这是八睡眠.com/huberman。

Today's episode is also brought to us by ROKA.

今天的节目也是ROKA给我们带来的。

ROKA makes eyeglasses and sunglasses that are of the absolute highest quality.

ROKA 生产绝对最高品质的眼镜和太阳镜。

The company was founded by two all-American swimmers from Stanford.

该公司由两名来自斯坦福大学的全美游泳运动员创立。

And everything about ROKA eyeglasses and sunglasses were designed with performance in mind.

ROKA 眼镜和太阳镜的所有设计均以性能为考量。

I've spent a lifetime working on the biology, the visual system.

我一生都在研究生物学和视觉系统。

And I can tell you that your visual system has to contend with an enormous number of challenges in order for you to see clearly, for instance, when you move from a sunny area to a shady area and back again, whether or not you're looking at something up close or often to the distance.

我可以告诉你，为了让你看得清楚，你的视觉系统必须应对大量的挑战，例如，当你从阳光明媚的地方移动到阴暗的地方然后再回来时，无论你是在近距离还是经常在远处看东西。

ROKA understands the biology of the visual system and has designed their eyeglasses and sunglasses accordingly, so you always see with perfect clarity.

ROKA 了解视觉系统的生物学原理，并相应地设计了眼镜和太阳镜，让您始终拥有完美的清晰度。

ROKA eyeglasses and sunglasses were initially designed for activities such as running and cycling.

ROKA 眼镜和太阳镜最初是为跑步和骑自行车等活动而设计的。

And indeed, they are very lightweight.

事实上，它们非常轻。

Most of the time I can't even remember that they're on my face.

大多数时候我什至不记得它们在我脸上。

They're so lightweight.

它们非常轻。

But the important thing to know about ROKA eyeglasses and sunglasses is that, while they can be used during sports activities, they also have a terrific aesthetic, and they can be used just as well for wearing to work or out to dinner, et cetera.

但关于 ROKA 眼镜和太阳镜，需要了解的重要一点是，虽然它们可以在体育活动中使用，但它们也具有出色的美感，并且也可以用于上班或外出就餐等场合。

If you'd like to try ROKA eyeglasses and sunglasses, you can go to ROKA.

如果您想尝试ROKA眼镜和太阳镜，可以去ROKA。

That's R-O-K-A.com and enter the code Huberman to save 20% off on your first order.

这是 R-O-K-A.com，输入代码 Huberman 即可在首次订单时享受 20% 的折扣。

Again, that's Roka, R-O-K-A, dot com and enter the code Huberman at checkout.

再次强调，这是 Roka、R-O-K-A、. com，并在结帐时输入代码 Huberman。

The Huberman Lab podcast is now partnered with Momentous supplements.

Huberman Lab 播客现已与 Momentous 补充剂合作。

To find the supplements we discuss on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, livemomentous.com/huberman.

要查找我们在 Huberman Lab 播客上讨论的补充剂，您可以访问 livemomentous，拼写为 O-U-S，livemomentous.com/huberman。

Huberman.

休伯曼。

And I should just mention that the library of those supplements is constantly expanding.

我只想提一下，这些补充品的库正在不断扩大。

Again, that's livemomentous.com/huberman.

再说一遍，这是 livemomentous.com/huberman。

Let's talk about caffeine.

我们来谈谈咖啡因。

So as I mentioned earlier, caffeine is consumed by basically most all adults every single day and consumed at very regular times each day.

正如我之前提到的，基本上大多数成年人每天都会摄入咖啡因，并且每天都会定期摄入咖啡因。

In fact, if you were to take a look at your caffeine intake or the caffeine intake of somebody close to you, what you would realize is that they don't do so well if their caffeine intake arrives even 10, 20, or 30 minutes past their expected or usual intake of caffeine.

事实上，如果您查看自己或您身边的人的咖啡因摄入量，您会发现，如果他们的咖啡因摄入量比预期或通常的咖啡因摄入量晚 10、20 或 30 分钟，他们的咖啡因摄入量就不会那么好。

That's pretty remarkable, and it brings to mind ideas that we are all, quote unquote, "addicted to caffeine" or that caffeine is somehow bad.

这是相当了不起的，它让我想起我们所有人都“对咖啡因上瘾”，或者咖啡因在某种程度上是不好的。

I'm certainly not going to make the argument that caffeine is bad.

我当然不会说咖啡因不好。

First of all, I'm a regular caffeine user.

首先，我是一个经常喝咖啡因的人。

I wouldn't call myself a caffeine abuser, but I am a regular caffeine user.

我不会称自己为咖啡因滥用者，但我是一个经常喝咖啡因的人。

And caffeine is known to have certain health benefits.

众所周知，咖啡因具有一定的健康益处。

I listed off a few of them earlier, but I'll mention those again now before going forward.

我之前列出了其中一些，但在继续之前我现在会再次提及它们。

Caffeine is known to have certain neuroprotective effects.

众所周知，咖啡因具有一定的神经保护作用。

And that is because of its ability to increase neuromodulators, such as dopamine, but also other so-called catecholamines like norepinephrine.

这是因为它能够增加神经调节剂，例如多巴胺，以及其他所谓的儿茶酚胺，例如去甲肾上腺素。

If you don't know what those names mean, these are molecules that increase levels of alertness, motivation, and drive.

如果您不知道这些名字的含义，这些分子可以提高警觉性、动力和驱动力。

And so then therefore not surprisingly the large scale analyses of the relationship between depression and caffeine shows that, provided people are not drinking so much caffeine, that it makes them overly anxious, that regular intake of caffeine is inversely related to levels of depression.

因此，毫不奇怪的是，对抑郁症和咖啡因之间关系的大规模分析表明，如果人们没有喝太多咖啡因，咖啡因会使他们过度焦虑，那么定期摄入咖啡因与抑郁症水平呈负相关。

So it may have some antidepressant effects.

所以它可能有一些抗抑郁作用。

And those could be direct or indirect.

这些可能是直接的或间接的。

What do I mean by that?

我这么说是什么意思？

Well, you can imagine that if people are ingesting caffeine and they are more motivated to do work and pursue quality social interactions, then the probability that they will have depression could be lower.

好吧，你可以想象，如果人们摄入咖啡因，他们更有动力去工作和追求高质量的社交互动，那么他们患抑郁症的可能性可能会更低。

It could also be that there are direct effects on the chemical systems of the brain that relate to mood and well-being that could offset depression.

也可能是对大脑中与情绪和幸福感相关的化学系统产生了直接影响，从而可以抵消抑郁症。

It is not clear whether or not the effects of caffeine in countering depression are direct or indirect.

目前尚不清楚咖啡因对抗抑郁症的作用是直接的还是间接的。

Nonetheless, there's a relationship there, and it's an interesting and positive one.

尽管如此，那里还是存在着一种关系，而且是一种有趣且积极的关系。

Or I should say negative correlation, positive effect overall on mood and well-being, to be exact.

或者我应该说负相关，确切地说，对情绪和幸福感总体呈积极影响。

Now it's also the case that caffeine can improve mental performance and physical performance.

现在，咖啡因也可以改善精神表现和身体表现。

This has been demonstrated in tens of thousands of studies.

这已在数以万计的研究中得到证实。

I will review a few studies on this, in particular, today.

今天我将特别回顾一些这方面的研究。

But to just give you a sense of how caffeine works at the level of its timing and impact on mental performance and physical performance, when we ingest caffeine, provided that we don't have a lot of food in our stomach and that our blood sugar isn't particularly high, generally, we experience an increase in alertness within about five minutes.

但是，为了让您了解咖啡因如何在其作用时间以及对心理表现和身体表现的影响方面发挥作用，当我们摄入咖啡因时，如果我们胃里没有太多食物，并且血糖不是特别高，一般来说，我们会在大约五分钟内感到警觉性增加。

And that increase in focus and alertness peaks around 30 minutes after ingestion of caffeine and persists for as long as 60 minutes.

摄入咖啡因后 30 分钟左右，注意力和警觉性的提高达到顶峰，并持续长达 60 分钟。

Now this is assuming that one takes caffeine in pill form or drinks the entire caffeine drink within a short period of time.

现在假设一个人服用药丸形式的咖啡因或在短时间内喝掉全部咖啡因饮料。

But a little bit later, I'll talk about how you can consume caffeine at regular intervals while doing mental work or physical work in a way that can further increase mental performance and physical performance.

但稍后，我将讨论如何在进行脑力工作或体力工作时定期摄入咖啡因，以进一步提高脑力表现和身体表现。

But let's just touch on what caffeine intake really does for mental performance and physical performance.

但让我们来谈谈咖啡因摄入量对精神表现和身体表现的真正作用。

Perhaps the most robust finding across all of the studies that I've examined is that caffeine reduces our reaction time.

也许我检查过的所有研究中最有力的发现是咖啡因缩短了我们的反应时间。

That is, it improves our reaction time.

也就是说，它提高了我们的反应时间。

It doesn't make it longer.

它不会让它变得更长。

It makes it shorter.

它使它更短。

So for instance, in a laboratory study where people were asked to hit a lever every time they hear a tone, you can greatly reduce the time between the tone and the pressing of the lever if people ingest caffeine about 30 minutes before they do that task.

例如，在一项实验室研究中，人们被要求在每次听到提示音时敲击杠杆，如果人们在执行该任务之前大约 30 分钟摄入咖啡因，则可以大大缩短听到提示音和按下杠杆之间的时间。

Now that seems like a trivial task, but this is also seen in the domain of sports performance and even in cognitive performance, where people have to arrive at a particular answer to a question.

现在这似乎是一项微不足道的任务，但这也体现在运动表现甚至认知表现领域，人们必须对问题得出特定的答案。

And the answer to that question has to be pulled from their memory banks within their brain, their hippocampus, for instance, a brain structure involved in memory.

这个问题的答案必须从他们大脑内的记忆库中提取，例如海马体，这是一个与记忆有关的大脑结构。

And if you are asking people, for instance, to remember the capitals of different states or cities or to remember certain historical facts, they will do that at a particular rate.

例如，如果你要求人们记住不同州或城市的首都或记住某些历史事实，他们会以特定的速度做到这一点。

But if they've ingested caffeine within the hour prior, their ability to recall that information is much, much better.

但如果他们在一小时内摄入了咖啡因，他们回忆信息的能力就会好得多。

They are faster, and it does not appear that accuracy is reduced.

它们速度更快，而且准确性似乎并没有降低。

In fact, in many cases, accuracy is enhanced.

事实上，在许多情况下，准确性得到了提高。

And that's because caffeine both works on the reaction time systems of the brain and body.

这是因为咖啡因同时作用于大脑和身体的反应时间系统。

I'll talk about the mechanisms for that in a little bit.

我将稍微讨论一下其机制。

But it also stimulates certain neurotransmitters and so-called neuromodulators within the brain and body that give the neural circuits in the brain that are associated with learning and memory a lower threshold to activation.

但它也会刺激大脑和身体内的某些神经递质和所谓的神经调节剂，从而降低大脑中与学习和记忆相关的神经回路的激活阈值。

What does that mean?

这意味着什么？

That means that we are better able to access the brain circuitry involved in learning and memory when we have a certain amount of caffeine circulating in our system.

这意味着当我们的系统中有一定量的咖啡因循环时，我们能够更好地访问涉及学习和记忆的大脑回路。

So this makes caffeine an incredible performance-enhancing compound.

因此，这使得咖啡因成为一种令人难以置信的增强性能的化合物。

And I could give you tens of thousands of examples of this in humans.

我可以给你举出数以万计的人类例子。

But before I do that, I want to just touch on what we know about the existence of caffeine in nature and what the existence of caffeine in nature and its effects on other animals tells us about what caffeine does in humans.

但在此之前，我想先谈谈我们对自然界中咖啡因存在的了解，以及自然界中咖啡因的存在及其对其他动物的影响告诉我们咖啡因对人类的作用。

Because as I alluded to earlier, what caffeine is doing for us is not just making us more alert, improving our memory, improving our reaction time, and so on.

因为正如我之前提到的，咖啡因对我们的作用不仅仅是让我们更加警觉，提高我们的记忆力，提高我们的反应时间等等。

It's actually acting as a powerful reinforcer of experience.

它实际上是经验的强大强化剂。

And it's acting as not just a powerful reinforcer of the caffeine-containing drink that we drink but also the mug that it's contained in, plus the person that we might be sitting across from when we consume that caffeine, and so on and so forth.

它不仅是我们喝的含咖啡因饮料的强大强化剂，而且也是它所装的杯子的强大强化剂，加上我们喝咖啡因时可能坐在对面的人，等等。

If it's a little bit hard for you to conceptualize what a reinforcer is and why I'm calling it a reinforcer, let me spell it out in three specific ways.

如果您很难概念化什么是强化物以及为什么我称其为强化物，那么让我用三种具体方式来阐明它。

We often hear about the word reward, and we think, OK, if we do certain things and we like the outcome, then those certain things are rewarded.

我们经常听到“奖励”这个词，我们会想，好吧，如果我们做了某些事情并且我们喜欢结果，那么这些特定的事情就会得到奖励。

Right?

正确的？

If we're doing something, we receive praise.

如果我们做了某事，我们就会受到赞扬。

The praise is the reward.

赞美就是奖励。

And therefore, we are more likely to do that thing in the future.

因此，我们将来更有可能这样做。

In fact, a lot of parenting is like that.

事实上，很多父母的教养都是如此。

And a lot of life is like that.

很多生活都是这样。

However, when we hear the word reward, we often think about something that feels good to us.

然而，当我们听到奖励这个词时，我们经常会想到一些让我们感觉良好的事情。

And certainly, if we've worked hard and we get some praise, that's natural for the praise to feel good to us.

当然，如果我们努力工作并得到一些赞扬，那么这种赞扬自然会让我们感觉良好。

Or for instance, if we work very hard and we get a certain outcome-- a trophy, a financial outcome, a degree outcome, recognition, et cetera-- all of those can act as rewards, but those are all conscious rewards.

或者举例来说，如果我们非常努力地工作并且获得了某种结果——奖杯、财务成果、学位成果、认可等等——所有这些都可以作为奖励，但这些都是有意识的奖励。

We are aware that they are happening.

我们知道它们正在发生。

Reinforcers are a little bit different because the word reinforcement can apply to conscious rewards of the sort that I just described, but there are also many ways in which caffeine stimulates the release of chemicals in our body that act as reinforcers.

强化物有点不同，因为强化这个词可以应用于我刚才描述的那种有意识的奖励，但咖啡因也有很多方式刺激我们体内化学物质的释放，这些化学物质可以起到强化物的作用。

But those reinforcers are subconscious.

但这些强化物是潜意识的。

That is, we are not aware that they cause this preference for the activities that cause their release.

也就是说，我们不知道它们导致了对导致其释放的活动的这种偏好。

So the study I'm about to describe beautifully, I believe, encapsulates how is it that humans came to consume caffeine and why caffeine exists in nature and the powerful effects of caffeine as a reinforcing agent both in animals, insects, and in you and me.

因此，我相信，我即将详细描述的这项研究概括了人类是如何摄入咖啡因的，为什么咖啡因存在于自然界中，以及咖啡因作为增强剂对动物、昆虫以及你我的强大作用。

And the title of the paper is "Caffeine and floral nectar enhances a pollinator's memory of reward." Keep in mind that caffeine is made from plants.

论文的标题是“咖啡因和花蜜增强传粉媒介的奖励记忆”。请记住，咖啡因是由植物制成的。

Some of you will say, duh, but I think some of us don't realize that the reason why there is caffeine in coffee is because coffee comes from a plant.

你们中的一些人会说，呃，但我想我们中的一些人没有意识到咖啡中含有咖啡因的原因是因为咖啡来自植物。

It's a coffee bean, certain teas, which, of course, are plants that people brew.

它是咖啡豆、某些茶，当然，它们是人们酿造的植物。

Caffeine is contained in those teas, such as yerba maté.

这些茶中含有咖啡因，例如马黛茶。

Well, why would this bitter substance-- because, in fact, caffeine is quite bitter in high concentrations.

好吧，为什么这种苦味物质会很苦——因为事实上，高浓度的咖啡因是相当苦的。

Why would this bitter substance be something that insects or animals would want to consume at all?

为什么昆虫或动物会想吃这种苦味物质？

It turns out that, in most plants, caffeine is present in small enough quantities that insects and other animals-- and in fact, we can't actually taste the caffeine.

事实证明，在大多数植物中，咖啡因的含量足够小，昆虫和其他动物也无法吃到——事实上，我们实际上无法尝到咖啡因的味道。

If I were to give you a little bit of pure caffeine, yes, it would be a stimulant for you, but you would say that it tasted awful.

如果我给你一点纯咖啡因，是的，这对你来说是一种兴奋剂，但你会说它味道很糟糕。

It's in a category of compounds that would strongly stimulate the bitter receptors on your tongue and would make you cringe and pucker and essentially walk away from whatever it is that contain that caffeine and from the experience that contain that caffeine.

它属于一类化合物，会强烈刺激你舌头上的苦味受体，让你感到畏缩和皱起，基本上远离任何含有咖啡因的东西和含有咖啡因的体验。

Well, in nature, caffeine is present in very low concentrations or is masked by other flavors within flowers, beans, and plants.

嗯，在自然界中，咖啡因的浓度非常低，或者被花朵、豆类和植物中的其他味道所掩盖。

And what this paper really points to is that caffeine in nature is acting as a reinforcer for bees that are consuming different nectar.

这篇论文真正指出的是，自然界中的咖啡因可以作为消耗不同花蜜的蜜蜂的强化剂。

So the way that it works is that bees, of course, go from flower to flower, and they are consuming the nectar.

因此，它的工作原理是，蜜蜂当然会从一朵花走到另一朵花，并消耗花蜜。

They are bringing nectar and pollen back to the hive, and that provides critical nourishment for the bee colony.

它们将花蜜和花粉带回蜂巢，为蜂群提供重要的营养。

The bees are foraging in a way that includes information about color, in particular, ultraviolet color, things that we can't see but they can see, because they have different photoreceptors than we do.

蜜蜂的觅食方式包含有关颜色的信息，特别是紫外线颜色，这些我们看不到但它们可以看到的东西，因为它们的感光器与我们不同。

And what the study shows is that plants and nectars that contain very small amounts of caffeine are the preferred sources of food for bees.

研究表明，含有极少量咖啡因的植物和花蜜是蜜蜂的首选食物来源。

And the study is beautiful because they were able to confirm that they could mask the caffeine taste.

这项研究很精彩，因为他们能够证实它们可以掩盖咖啡因的味道。

So they know that the bees are not preferring the taste of caffeine.

所以他们知道蜜蜂不喜欢咖啡因的味道。

But what they do is they pair caffeine with different food sources for the bees, then they remove the caffeine.

但他们所做的是将咖啡因与蜜蜂的不同食物来源配对，然后去除咖啡因。

And what they find is that the bees very strongly prefer flavors that contain caffeine, not because they could taste the caffeine but rather for the way that those caffeine-containing flavors made the bees feel.

他们发现，蜜蜂非常喜欢含有咖啡因的味道，不是因为它们可以尝到咖啡因，而是因为这些含咖啡因的味道给蜜蜂带来的感觉。

So how do those caffeine-containing flavors make the bees feel?

那么这些含有咖啡因的味道让蜜蜂有什么感觉呢？

The same way that they make you and I feel, a little bit more alert and thereby able to do more work.

就像它们让你我感觉更加警觉，从而能够做更多的工作一样。

For the bee, the more work is the consumption of more food, which then has a further reinforcing effect.

对于蜜蜂来说，更多的工作就是消耗更多的食物，从而产生进一步的强化效应。

So what we're really talking about here is the fact that A, caffeine exists in nature, in plants.

所以我们在这里真正讨论的是 A 咖啡因存在于自然界、植物中。

It exists in concentrations that are very low, so low, in fact, that they are not detectable to the taste receptors of insects, and, in many cases, to the taste receptors of humans.

它的浓度非常低，事实上，昆虫的味觉感受器无法检测到它们，并且在许多情况下，人类的味觉感受器无法检测到它们。

And, of course, there can be high levels of caffeine in a plant.

当然，植物中的咖啡因含量可能很高。

But if the plant also contains compounds that mask the flavor of caffeine, well then, those plants are going to essentially be even stronger reinforcers for the flavor of the plant, OK?

但如果该植物还含有掩盖咖啡因味道的化合物，那么这些植物本质上将成为植物味道更强的强化剂，好吗？

So now we're talking about strong flavors plus strong neurostimulant effects of caffeine.

所以现在我们谈论的是咖啡因的浓烈味道和强烈的神经刺激作用。

And the most important point here is that all of these effects of caffeine are subconscious.

这里最重要的一点是咖啡因的所有这些作用都是潜意识的。

It is not because the bee or you likes the taste of caffeine.

这并不是因为蜜蜂或你喜欢咖啡因的味道。

In fact, most people, when they take their first sip of coffee, they find it taste bitter and kind of noxious.

事实上，大多数人在喝第一口咖啡时，都会发现咖啡的味道很苦，而且有点有毒。

They don't like it.

他们不喜欢它。

You may not even remember that because it happened so long ago and because caffeine is such a strong reinforcer that very quickly you come to like the taste of coffee.

你甚至可能不记得了，因为它发生得太久远了，而且咖啡因是一种很强的强化剂，你很快就会喜欢上咖啡的味道。

You might even come to like the feeling of your mug in your hand.

您甚至可能会喜欢杯子握在手中的感觉。

You might even come to like the smell of coffee and so on and so forth.

你甚至可能会喜欢咖啡的味道等等。

And that's because caffeine stimulates the release of certain neurochemicals in the brain, in particular, dopamine and acetylcholine, two neuromodulators that increase our focus and alertness and our feelings of well-being.

这是因为咖啡因会刺激大脑中某些神经化学物质的释放，特别是多巴胺和乙酰胆碱，这两种神经调节剂可以提高我们的注意力、警觉性和幸福感。

A little bit later, I'll tell you that caffeine stimulates the release of dopamine in a way that's very much distinct from the classical dopamine pathway associated with addiction and reward.

稍后，我会告诉你，咖啡因刺激多巴胺释放的方式与与成瘾和奖励相关的经典多巴胺途径非常不同。

In fact, we can think of caffeine as having a somewhat privileged access to the reward systems.

事实上，我们可以认为咖啡因对奖励系统有某种特权。

I'll give you a bit of a hint of where this is going.

我会给你一些关于事情进展的提示。

Caffeine stimulates the release of dopamine and acetylcholine not within the classic so-called mesolimbic reward pathway.

咖啡因刺激多巴胺和乙酰胆碱的释放，而不是在经典的所谓中脑边缘奖励途径内。

That's just fancy nerd speak for the reward pathways of the brain.

这只是书呆子对大脑奖励通路的说法。

They're associated with things like sex and food and drugs of abuse, like cocaine and methamphetamine.

它们与性、食物和滥用药物（如可卡因和甲基苯丙胺）有关。

But rather, caffeine seems to stimulate the release of dopamine in the parts of the brain that are associated with alertness and cognition, meaning the forebrain.

相反，咖啡因似乎会刺激大脑中与警觉性和认知相关的部分（即前脑）释放多巴胺。

This is very important.

这非常重要。

We have multiple dopamine systems in the brain and body, and caffeine seems to stimulate dopamine directly within the components of the brain that are associated with clarity of thought and well-being, but more so clarity of thought.

我们的大脑和身体中有多个多巴胺系统，而咖啡因似乎可以直接刺激大脑中与思维清晰和幸福感相关的成分中的多巴胺，但更重要的是思维清晰。

Now, I'm also talking about caffeine as a strong reinforcer in that it makes you feel good overall.

现在，我还谈论咖啡因作为一种强有力的强化剂，因为它能让你整体感觉良好。

And it does.

确实如此。

And that suggests that it also taps into the more classic reward pathway.

这表明它还利用了更经典的奖励途径。

But it does that in a very interesting and frankly almost diabolical way.

但它以一种非常有趣且坦率地说几乎是恶魔般的方式做到了这一点。

When we regularly ingest caffeine, it stimulates the increase in dopamine receptors at multiple sites throughout the brain but, in particular, within the reward pathways of the brain.

当我们定期摄入咖啡因时，它会刺激大脑多个部位的多巴胺受体增加，特别是在大脑的奖赏通路内。

So not the areas of the brain that are associated with focus and clarity of thought and cognition.

因此，大脑中与思维和认知的集中度和清晰度相关的区域并不是这样。

It does that, but it is also increasing the level of dopamine receptors in the reward pathway.

它确实做到了这一点，但它也增加了奖励途径中多巴胺受体的水平。

And what that means is that, for any dopamine that's released in response to a positive experience, social experience, or any number of the other things that can stimulate dopamine release, there are more receptors, more parking spots, if you will, for that dopamine to arrive at and to exert its increases in mood, increases in motivation, and overall feelings of drive and excitement.

这意味着，对于任何因积极体验、社交体验或任何其他可以刺激多巴胺释放的事物而释放的多巴胺来说，如果你愿意的话，有更多的受体、更多的停车位，让多巴胺到达并发挥其增加情绪、增加动力以及整体驱动力和兴奋感的作用。

So there are four ways that caffeine works that we need to understand.

因此，我们需要了解咖啡因的四种作用方式。

First of all, caffeine acts as a reinforcing agent.

首先，咖啡因起到增强剂的作用。

It increases the probability that you will return to and engage in a certain activity or consume a certain beverage or food.

它增加了您返回并从事某种活动或食用某种饮料或食物的可能性。

Second of all, caffeine increases dopamine and acetylcholine, which are both neuromodulators in the forebrain, which helps us improve our ability to think, to modify our rule sets.

其次，咖啡因会增加多巴胺和乙酰胆碱，它们都是前脑中的神经调节剂，有助于我们提高思考能力，修改我们的规则集。

That is, to adjust our strategies for different social situations and mental demands and physical demands.

即针对不同的社会情境和精神需求、身体需求来调整我们的策略。

And third, it increases the number and efficacy of dopamine receptors in the reward pathways of the brain.

第三，它增加了大脑奖励通路中多巴胺受体的数量和功效。

That is, it makes things that would feel pretty good feel even better.

也就是说，它让本来感觉不错的事情变得更好。

And fourth, caffeine acts as an antagonist to adenosine, which offsets the sleepiness that we would otherwise feel from the accumulation of adenosine that occurs as we are awake for more and more hours throughout the day.

第四，咖啡因作为腺苷的拮抗剂，可以抵消我们因一天中清醒时间越来越长而积累的腺苷而产生的困倦感。

So let's talk first about caffeine as a reinforcing agent.

那么我们首先来谈谈咖啡因作为增强剂的作用。

Again, this was first most beautifully demonstrated in this study on honeybees where the bees prefer nectars that contain caffeine.

同样，这一点在这项针对蜜蜂的研究中首次得到了最完美的证明，其中蜜蜂更喜欢含有咖啡因的花蜜。

And that all makes perfect sense in terms of the ecology of bees and flowers that contain nectar.

就含有花蜜的蜜蜂和花朵的生态而言，这一切都是完全合理的。

There's an advantage, at least in terms of adaptation, that the flower benefits because of distribution of things from the flower, which is good for the flowers and the bees benefit, because they're getting food.

至少在适应方面有一个优势，即花受益于花中物质的分配，这对花和蜜蜂都有好处，因为它们得到了食物。

And so there's a kind of a symbiosis there.

所以这里存在着一种共生关系。

But with humans, we're consuming caffeine-containing beverages for our sake.

但对于人类来说，我们是为了自己而饮用含咖啡因的饮料。

I don't think we have it in mind, nor do the bees have it in mind, frankly, that we're trying to preserve the plants that provide the caffeine.

坦率地说，我认为我们没有想到这一点，蜜蜂也没有想到我们正在努力保护提供咖啡因的植物。

I think we would all suffer, or I should say 90% of adults would suffer greatly if all the caffeine-containing coffee and tea plants were gone, certainly.

我想我们都会受苦，或者我应该说，如果所有含咖啡因的咖啡和茶树都消失了，90% 的成年人肯定会受苦。

But most of us are not consuming coffees and teas and caffeine-containing foods because we're thinking about the plants they come from and we want to help those plants.

但我们大多数人不喝咖啡、茶和含咖啡因的食物，因为我们考虑的是它们的来源植物，并且我们想帮助这些植物。

We're thinking about how we want to help ourselves.

我们正在考虑如何帮助自己。

And yet the point of the reinforcing effects of caffeine are that they are largely subconscious.

然而，咖啡因的增强作用的要点在于，它们很大程度上是潜意识的。

We are not aware of them.

我们不知道他们的情况。

Now you might say, no, that's not true.

现在你可能会说，不，那不是真的。

When I drink caffeine, it makes me feel really good.

当我喝咖啡因时，它让我感觉非常好。

So I'm aware that it makes me feel good.

所以我知道这让我感觉很好。

In order to illustrate how reinforcement really works, let me give you the counter example, which would be an aversive agent.

为了说明强化是如何真正发挥作用的，让我举一个反例，即厌恶代理。

So we have reinforcing agents and we have aversive agents.

所以我们有强化剂，也有厌恶剂。

Let's say that there were compounds in nature that exist in plants that are aversive.

假设自然界中植物中存在令人厌恶的化合物。

And indeed, they are.

事实上，他们确实如此。

And let's say that these compounds were present at such low concentrations that you couldn't taste them.

假设这些化合物的浓度很低，你无法尝到它们的味道。

Let's say you wake up in the morning and you go to your refrigerator and you open it up and you are thirsty, and so you reach for a nice rich red-containing beverage in a glass jar.

假设您早上醒来，走到冰箱前，打开冰箱，发现口渴了，于是您伸手去拿玻璃罐里的一杯美味的富含红色的饮料。

Maybe it looks like cranberry juice or something of that sort.

也许它看起来像酸果蔓汁或类似的东西。

Or even a nice clear glass of water.

或者甚至是一杯清澈的水。

It looks like a jug of water or a glass of water, and you drink that.

它看起来像一壶水或一杯水，你可以喝它。

Taste fine to you.

味道对你来说还不错。

Maybe even tastes great to you.

也许对你来说味道很好。

And then let's say about 30 minutes later, you feel a little queasy, you feel a little off, you feel like going back to sleep, you just don't feel very good.

然后假设大约 30 分钟后，你感觉有点恶心，感觉有点不舒服，你想回去睡觉，你只是感觉不太好。

You don't know why, but your nervous system is a predictive machine, and it has a process in which it back integrates.

你不知道为什么，但你的神经系统是一个预测机器，它有一个反向整合的过程。

Or I should say integrates backwards into your immediate experience that preceded that not so good feeling.

或者我应该说，它向后融入了你在那种不太好的感觉之前的直接体验。

We can reliably say that there is a much lower probability that the next day when you wake up that you would reach for that same beverage or for that same container even.

我们可以可靠地说，第二天当你醒来时，你会伸手去拿同样的饮料或同一个容器的可能性要低得多。

And maybe if you're in a novel environment, maybe you're staying in an Airbnb or a hotel or something of that sort, you might even find that you don't really like the kitchen in which you consume that beverage in the first place.

也许如果你处于一个新的环境中，也许你住在 Airbnb 或酒店或类似的地方，你甚至可能会发现你并不真正喜欢你最初喝饮料的厨房。

And you don't know why.

而你不知道为什么。

And unless you got very, very sick the day before, it's unlikely that you would have such a strong response that you would entirely avoid, for instance, water or glass jars containing liquids, et cetera.

除非您前一天病得很重，否则您不太可能会有如此强烈的反应，以至于您完全避免使用水或装有液体的玻璃罐等。

Let's say you went back to the refrigerator and you consume a beverage again and you just didn't feel so well, you felt less good than you normally would.

假设您回到冰箱，再次喝了一杯饮料，但您感觉不太舒服，感觉不如平时好。

Well, even without any ability to taste what's in that beverage and even without any understanding of what was happening to you at a conscious level, there is a very, very high probability that you will avoid drinking that particular beverage and certainly at that location and in the same volume in the subsequent days.

好吧，即使没有能力品尝该饮料中的成分，即使在意识水平上不了解发生在您身上的事情，您也很有可能在接下来的几天里避免饮用该特定饮料，并且肯定会在该地点以相同的量饮用。

That's just the way that aversive agents work.

这就是厌恶代理人的工作方式。

And they work by way of activating neurons in the gut that communicate with areas in the brain that give us this feeling of queasiness.

它们的作用是激活肠道中的神经元，这些神经元与大脑中那些给我们带来恶心感的区域进行通信。

And for some of you hearing this, that pathway and that association with times in which you felt queasy and as if you wanted to vomit is so powerful that you might even be feeling some of that symptomology now.

对于你们中的一些人来说，这种途径以及与您感到恶心和想要呕吐的时间的联系是如此强大，以至于您现在甚至可能感觉到一些症状。

For certain people that's going to be increased salivation which precedes vomiting, we know that there's a class of neurons in the brain relate to an area called area postrema that actually stimulates vomiting.

对于某些在呕吐之前会增加唾液分泌的人来说，我们知道大脑中有一类神经元与一个称为后区的区域相关，该区域实际上会刺激呕吐。

And if I keep talking about this, I'll probably feel like I want to vomit, so I'm going to move on from this in a moment.

如果我继续谈论这个，我可能会觉得我想吐，所以我一会儿就离开这个话题。

So when we ingest caffeine-containing beverages and foods, it's the exact opposite scenario as to what I just described.

因此，当我们摄入含咖啡因的饮料和食物时，情况与我刚才描述的完全相反。

Caffeine, as a reinforcer, makes us feel slightly better or a lot better in the immediate minutes and hours after we ingest it.

咖啡因作为一种强化剂，让我们在摄入咖啡因后的几分钟或几小时内感觉稍微好一点或好很多。

So it's acting as a reinforcing agent not just while you are under the effects of caffeine but for the things that preceded the ingestion of caffeine, which is why you return again and again to caffeine-containing beverages, such as coffee and tea or maybe even foods that contain caffeine, even if the taste of those foods is not something that you would otherwise consider, especially delicious.

因此，它不仅在您受到咖啡因影响时充当增强剂，而且对于摄入咖啡因之前的事物也起到增强剂的作用，这就是为什么您会一次又一次地喝含咖啡因的饮料，例如咖啡和茶，甚至可能含有咖啡因的食物，即使这些食物的味道不是您原本认为的特别美味的东西。

In fact, most people when they take their first sip of coffee or tea or other caffeine-containing beverage, they find it to be very bitter.

事实上，大多数人当他们第一口喝咖啡或茶或其他含咖啡因的饮料时，会发现它很苦。

And that's not because of the taste of caffeine.

这并不是因为咖啡因的味道。

It's because of the taste of the beverage itself independent of caffeine.

这是因为饮料本身的味道与咖啡因无关。

However, when caffeine is present in there, they come to prefer that taste over most all tastes.

然而，当其中存在咖啡因时，他们会比大多数其他口味更喜欢这种味道。

In fact, they will, as I mentioned earlier, will invest a lot of financial resources and time and energy to make sure that they get that beverage.

事实上，正如我之前提到的，他们会投入大量的财力、时间和精力来确保他们得到那种饮料。

What they're trying to make sure is not that they get that taste but that they get the caffeine.

他们想要确保的不是他们得到那种味道，而是他们得到咖啡因。

It is that positively reinforcing.

正是这种积极的强化作用。

And the taste therefore takes on new significance, new meaning, and we come to associate it as positive.

因此，味道就具有了新的意义，新的含义，我们开始将其视为积极的。

And in fact, most of us, including myself, love the taste of espresso, love the taste of coffee, love the taste of yerba maté even if the initial taste, the very first time that we consume that beverage, was either neutral or negative.

事实上，我们大多数人，包括我自己，都喜欢浓缩咖啡的味道，喜欢咖啡的味道，喜欢马黛茶的味道，即使我们第一次喝这种饮料的最初味道要么是中性的，要么是负面的。

And that is all because of the reinforcing properties of caffeine.

这都是因为咖啡因的增强特性。

And then, of course, there are the more direct actions of caffeine.

当然，咖啡因还有更直接的作用。

That is, the faster actions of caffeine.

也就是说，咖啡因的作用更快。

And just to list those off again very briefly so that you have them in mind going forward, caffeine also increases the release of dopamine and acetylcholine, both of which are neuromodulators in the forebrain, which increases clarity of thought and your ability to rule switch, your ability to move from one context to another and change and understand the rules of engagement, social engagement, physical engagement, mental engagement, and so forth.

再次简单地列出这些，以便您以后牢记它们，咖啡因还会增加多巴胺和乙酰胆碱的释放，这两种物质都是前脑中的神经调节剂，这会增加思维的清晰度和规则转换的能力，从一种环境转移到另一种环境以及改变和理解参与规则、社交参与、身体参与、精神参与等的能力。

And as I mentioned before, caffeine also increases the number of dopamine receptors in the reward pathway, such that any good thing that happens to you.

正如我之前提到的，咖啡因还会增加奖励途径中多巴胺受体的数量，这样任何好事都会发生在你身上。

Any positive experience that you have will have a more potent effect on your feelings of well-being.

您拥有的任何积极经历都会对您的幸福感产生更有效的影响。

And last but certainly not least, caffeine acts as an adenosine antagonist.

最后但同样重要的是，咖啡因充当腺苷拮抗剂。

It reduces your feelings of lethargy and fatigue and your desire to sleep by parking in the receptors for adenosine and not allowing adenosine to have its pro-sleepy, if you will, effects on your brain and body.

它通过驻留在腺苷受体上，并且不让腺苷对您的大脑和身体产生促瞌睡的作用（如果您愿意的话），从而减少您的昏昏欲睡和疲劳感以及您的睡眠欲望。

I'd like to take a quick break and acknowledge one of our sponsors,

我想稍微休息一下并感谢我们的一位赞助商，

Athletic Greens.

运动绿党。

Athletic Greens, now called AG1, is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs.

Athletic Greens（现称为 AG1）是一种维生素矿物质益生菌饮料，可满足您的所有基本营养需求。

I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.

我自 2012 年以来一直在服用 Athletic Greens，所以我很高兴他们赞助这个播客。

The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or usually twice a day is that it gets me the probiotics that I need for gut health.

我开始服用运动绿色食品的原因以及我仍然每天服用一次或通常两次运动绿色食品的原因是它为我提供了肠道健康所需的益生菌。

Our gut is very important.

我们的直觉非常重要。

It's populated by gut microbiota that communicate with the brain, the immune system, and basically all the biological systems of our body to strongly impact our immediate and long-term health.

它充满了肠道微生物群，它们与大脑、免疫系统以及我们身体的所有生物系统进行交流，对我们的近期和长期健康产生强烈影响。

And those probiotics and Athletic Greens are optimal and vital for microbiotic health.

这些益生菌和运动绿色食品对于微生物健康来说是最佳且至关重要的。

In addition, Athletic Greens contains a number of adaptogens, vitamins, and minerals that make sure that all of my foundational nutritional needs are met.

此外，运动绿叶蔬菜还含有多种适应原、维生素和矿物质，可确保满足我所有的基本营养需求。

And it tastes great.

而且味道好极了。

If you'd like to try Athletic Greens, you can go to athleticgreens.com/huberman, and they'll give you five free travel packs that make it really easy to mix up Athletic Greens while you're on the road, in the car, on the plane, et cetera.

如果您想尝试 Athletic Greens，您可以访问 Athletic Greens.com/huberman，他们会为您提供五个免费旅行包，让您在路上、车内、飞机上等场合轻松搭配 Athletic Greens。

And they'll give you a year supply of Vitamin D3K2.

他们将为您提供一年的维生素 D3K2。

Again, that's athleticsgreen.com/huberman to get the five free travel packs and the year supply of Vitamin D3K2.

再次强调，您可以访问 sportsgreen.com/huberman 获取 5 个免费旅行包和全年维生素 D3K2 供应量。

I'd like to just briefly talk about adenosine and some of its molecular features.

我想简单谈谈腺苷及其一些分子特征。

And again, if you don't have a background in biology, don't worry.

再说一遍，如果您没有生物学背景，请不要担心。

I promise to make this very clear to everyone.

我保证向大家讲清楚这一点。

First of all, caffeine is what's called a methylxantine.

首先，咖啡因是所谓的甲基黄嘌呤。

It's a plant alkaloid.

它是一种植物生物碱。

That's why caffeine itself is very bitter.

这就是为什么咖啡因本身很苦。

Again, if I were to give you just the tiniest little bit of pure caffeine, you would find it to be extremely aversive.

再说一遍，如果我只给你一点点纯咖啡因，你会发现它非常令人厌恶。

So these plants that have snuck small enough amounts of caffeine into them or that have masked the flavor of caffeine with other flavors such that bees and humans want to consume them, while we don't know what plants think, it does seem very diabolical and very clever in that we are seeking out these caffeine-containing plants, beverages, and foods even though caffeine itself is this alkaloid that is very, very bitter.

因此，这些植物中含有足够少量的咖啡因，或者用其他味道掩盖了咖啡因的味道，从而使蜜蜂和人类想要食用它们，虽然我们不知道植物的想法，但它确实看起来非常恶魔和非常聪明，因为我们正在寻找这些含有咖啡因的植物、饮料和食物，尽管咖啡因本身是一种非常非常苦的生物碱。

Methylxantine-- that is caffeine-- binds to adenosine receptors.

甲基黄嘌呤（即咖啡因）与腺苷受体结合。

And there are really two types of adenosine receptors.

实际上有两种类型的腺苷受体。

There are these so-called A1 receptors and the A2 receptors.

有所谓的 A1 受体和 A2 受体。

And they are present in different parts of the brain and body at different levels.

它们以不同的水平存在于大脑和身体的不同部位。

We don't have to get too far into receptor subtypes.

我们不必对受体亚型了解得太深。

More importantly to understand is that adenosine makes us feel tired because of the way that it taps into the ATP pathway.

更重要的是要了解，腺苷让我们感到疲劳是因为它利用 ATP 途径的方式。

The ATP pathway is central to energy production and feelings of overall energy in our brain and body in all cells and organ systems.

ATP 途径对于我们大脑和身体所有细胞和器官系统的能量产生和总体能量感受至关重要。

When caffeine binds to adenosine receptors, it prevents adenosine from breaking down certain components of the energy production pathway.

当咖啡因与腺苷受体结合时，它会阻止腺苷分解能量产生途径的某些成分。

And the net consequence of that is increased cyclic AMP.

其最终结果是循环 AMP 增加。

So basically, when we ingest caffeine, we are biasing our system towards the pro-energetic aspects of these cellular pathways.

所以基本上，当我们摄入咖啡因时，我们的系统会偏向这些细胞途径的促能量方面。

Now it's really important to understand that, in biology, even if you block a receptor or you prevent the activity of an enzyme and-- at least, in this case, you end up with more cyclic AMP, more energy.

现在了解这一点非常重要，在生物学中，即使你阻断受体或阻止酶的活性，至少在这种情况下，你最终会得到更多的环磷酸腺苷，更多的能量。

You're not really getting more energy.

你并没有真正获得更多的能量。

You're actually borrowing energy against an overall system that is frankly nonnegotiable.

实际上，你是在向整个系统借用能量，坦率地说，这是没有商量余地的。

What do I mean by that?

我这么说是什么意思？

Well, let's say that you were to wake up after six or eight hours of sleep and to drink a lot of caffeine and keep drinking caffeine throughout the day blocking those adenosine receptors.

好吧，假设您在六到八小时的睡眠后醒来，喝大量咖啡因，并且全天不断喝咖啡因，从而阻断腺苷受体。

Yes, you'll offset fatigue.

是的，你会消除疲劳。

You'll offset sleepiness because that adenosine simply can't function.

你会抵消困倦，因为腺苷根本无法发挥作用。

But at the point where the caffeine becomes dislodged from the adenosine receptors, you will have a massive glut, a backlog of adenosine, and you will feel extra, extra sleepy.

但当咖啡因从腺苷受体上脱落时，你就会出现大量过剩，腺苷积压，你会感到非常非常困。

So really, there's no way to create more energy in your system.

所以实际上，没有办法在你的系统中产生更多的能量。

Really, what you're doing is you're changing the timing in which the sleepy signals and the more energetic signals are arriving.

实际上，你所做的就是改变昏昏欲睡的信号和更有活力的信号到达的时间。

And this is really important to understand as the backdrop to the various tools that we're going to get into next, in which you can use caffeine for enhancing mental performance and physical performance and other aspects of health.

作为我们接下来要介绍的各种工具的背景，理解这一点非常重要，在这些工具中，您可以使用咖啡因来增强心理表现和身体表现以及健康的其他方面。

But it's very important to understand this concept that, when you wake up in the morning provided that you slept well and enough the night before, your levels of adenosine will be about as low as they will ever be.

但理解这个概念非常重要：当您早上醒来时，如果您前一天晚上睡得好、睡得足够，您的腺苷水平将降至以往的最低水平。

Actually, in order to get your adenosine levels really bottomed out, you want to avoid caffeine in the first 90 to 120 minutes after waking.

事实上，为了让你的腺苷水平真正降到最低点，你需要在醒来后的前 90 到 120 分钟内避免摄入咖啡因。

We'll talk about why that is because it turns out there's a way to completely clear adenosine out of your system in the hour or so after waking.

我们将讨论其中的原因，因为事实证明有一种方法可以在醒来后一小时左右将腺苷从您的系统中完全清除。

But for most people, adenosine levels are going to be close to their lowest after a good night's sleep.

但对于大多数人来说，经过一夜良好的睡眠后，腺苷水平将接近最低水平。

But there's really no negotiating the accumulation of adenosine that's going to occur and going to bias you towards feeling more sleepy than you would.

但实际上，腺苷的积累是无法避免的，它会让你感觉更困。

Otherwise, that's going to occur throughout the day.

否则，这种情况将会发生一整天。

There's really no way to eliminate adenosine.

确实没有办法消除腺苷。

All you can really do is block its function.

你真正能做的就是阻止它的功能。

So it's sort of like borrowing energy against the fatigue that you will inevitably feel.

所以这有点像借用能量来对抗你不可避免地感到的疲劳。

Now this actually has a very important socioeconomical relevance.

这实际上具有非常重要的社会经济相关性。

Before caffeine was regularly consumed by human beings, we were really slaves to the light/dark cycle.

在人类经常摄入咖啡因之前，我们实际上是光/暗循环的奴隶。

And this was especially true before the presence of artificial lighting.

在人工照明出现之前尤其如此。

But even before the advent of artificial lighting, humans were largely constrained to the outside light/dark cycle.

但即使在人造照明出现之前，人类在很大程度上也受到外界光/暗循环的限制。

We need to be active during the day and working during the day, and we need to be asleep at night.

我们白天需要活动，白天工作，晚上需要睡觉。

Caffeine allows us to divorce ourselves from that circadian cycle.

咖啡因让我们摆脱昼夜节律。

Circadian just means about 24 hour.

昼夜节律只是指大约 24 小时。

Caffeine allows us to do that at least somewhat by way of increasing our alertness.

咖啡因至少可以在某种程度上提高我们的警觉性。

That is, spiking our alertness at various times throughout the day and even at night.

也就是说，在白天甚至晚上的不同时间提高我们的警觉性。

This is how we can have shift workers, for instance, that can sleep during the day and then drink a strong cup of coffee at 8:00 PM and then work into the night.

例如，我们可以让轮班工人白天睡觉，然后在晚上 8:00 喝一杯浓咖啡，然后工作到晚上。

That ability completely transformed our society.

这种能力彻底改变了我们的社会。

Now, of course, the healthiest schedule-- and we know this with certainty.

当然，现在是最健康的时间表——我们确信这一点。

The healthiest schedule for brain and body is going to be alert during the daytime and asleep at night.

对大脑和身体来说最健康的作息时间是白天保持警觉，晚上睡觉。

There's no question about that.

毫无疑问。

Shift workers run into all sorts of health problems.

轮班工人会遇到各种各样的健康问题。

And thank you shift workers for doing the important work that you do.

感谢轮班工人所做的重要工作。

We need you.

我们需要你。

Air traffic controllers, paramedics, firefighters, police officers, et cetera.

空中交通管制员、护理人员、消防员、警察等。

But we know that there are serious health consequences, negative health consequences, that is, for shift workers.

但我们知道，对于轮班工人来说，这会带来严重的健康后果，负面的健康后果。

But for most people out there, about 95% of people follow a typical schedule.

但对于大多数人来说，大约 95% 的人都会遵循典型的时间表。

They're awake during the day and asleep at night.

他们白天醒着，晚上睡着。

And yet it used to be before the advent of caffeine-containing beverages that, if you were sleepy in the afternoon, you either had to take a nap or battle that sleepiness, that your activity rhythms and your sleep rhythms were governed by these circadian changes in availability of sunlight and when you slept.

然而，在含咖啡因饮料出现之前，如果你在下午感到困倦，你要么必须打个盹，要么必须与睡意作斗争，你的活动节律和睡眠节律受到日照和睡眠时间的昼夜节律变化的控制。

And you just didn't have the ability to ingest a beverage that would increase your levels of alertness because you block adenosine.

而且你只是没有能力摄入可以提高你警觉程度的饮料，因为你会阻断腺苷。

So this is important to understand that, nowadays, we certainly live in a time in which we use-- in fact, 90% or more of adults and half or more of adolescents and teenagers use caffeine as a way to negotiate with, to borrow against this natural pattern of adenosine making us sleepy.

因此，了解这一点很重要：如今，我们确实生活在一个使用咖啡因的时代——事实上，90%或更多的成年人和一半或更多的青少年和青少年使用咖啡因作为一种谈判方式，借用腺苷使我们昏昏欲睡的这种自然模式。

But again, you're just offsetting the effects of sleepiness that adenosine causes.

但同样，你只是抵消了腺苷引起的困倦的影响。

You can't eliminate the adenosine entirely.

你无法完全消除腺苷。

The important point is that adenosine as a pro-sleep molecule is a nonnegotiable aspect of your biology.

重要的一点是，腺苷作为一种促进睡眠的分子是您生物学中不可争议的一个方面。

In fact, it's so nonnegotiable that, every 24 hours, you are going to release adenosine, and you're going to release adenosine in direct proportion to how long you've been awake.

事实上，这是不容商量的，每 24 小时，你就会释放腺苷，并且你释放的腺苷与你清醒的时间成正比。

So the longer you've been awake, the more adenosine circulating in your system.

因此，您清醒的时间越长，系统中循环的腺苷就越多。

There are really only a handful of ways to completely clear out adenosine.

实际上只有少数方法可以完全清除腺苷。

The major one being to get sleep.

最重要的是睡觉。

The other is to take a short nap, which, of course, is sleep, but it's shallow sleep.

另一种是小睡，当然是睡眠，但只是浅睡。

Or non-sleep deep rest, so-called NSDR, has been shown to reduce levels of adenosine.

或者非睡眠深度休息，即所谓的 NSDR，已被证明可以降低腺苷水平。

And there are certain things such as viewing morning sunlight, which because of its effects on cortisol, can quote unquote, "clear out adenosine." We'll talk about this in more detail in a few minutes.

还有一些事情，比如观看早晨的阳光，由于它对皮质醇的影响，可以直接引用“清除腺苷”。我们将在几分钟内更详细地讨论这一点。

And there's also evidence that certain forms of exercise, provided that it's brief and intense, can also reduce adenosine, not just block its effects.

还有证据表明，某些形式的运动，只要时间短且强度大，也可以减少腺苷，而不仅仅是阻止其作用。

Now that we've talked about some of the incredible mechanisms by which caffeine changes our experience of life, increases alertness and mood, et cetera, I want to talk about the use of caffeine as a tool.

现在我们已经讨论了咖啡因改变我们的生活体验、提高警觉性和情绪等的一些令人难以置信的机制，我想谈谈咖啡因作为一种工具的使用。

Now caffeine is a very potent and useful tool for enhancing mental health, physical health, and performance.

现在，咖啡因是一种非常有效且有用的工具，可以增强心理健康、身体健康和表现。

But there are certain considerations one has to keep in mind, in particular, dose.

但有一些因素必须牢记，特别是剂量。

Now, first off, not everybody will respond to the same dose of caffeine the same way, but we can reliably say that your body weight is a good measure by which you can estimate what a healthy, useful dose of caffeine would be.

现在，首先，并不是每个人都会以相同的方式对相同剂量的咖啡因做出反应，但我们可以可靠地说，您的体重是一个很好的衡量标准，您可以通过它来估计健康、有用的咖啡因剂量。

So for most people, ingesting 1 to 3 milligrams of caffeine per kilogram of body weight is going to be the range in which caffeine can have positive effects without making us feel overly anxious and give us that feeling that we're jumping out of our skin and turn the otherwise positive experience of caffeine into an aversive one.

因此，对于大多数人来说，每公斤体重摄入 1 到 3 毫克咖啡因将是咖啡因可以产生积极作用的范围，不会让我们感到过度焦虑，也不会让我们感觉自己跳出了皮肤，将原本积极的咖啡因体验变成了令人厌恶的体验。

For those of you that aren't familiar with thinking in terms of kilograms and normally think in pounds, I'll just quickly give you some general estimations that, for instance, 100 kilograms equals 220 pounds.

对于那些不熟悉以公斤为单位、通常以磅为单位的人，我将快速给您一些一般性的估计，例如，100 公斤等于 220 磅。

So for me, I weigh 100 kilograms.

所以对我来说，我的体重是100公斤。

That means that 1 to 3 milligrams-- again, milligrams, thousandth of a gram.

这意味着 1 到 3 毫克——再说一次，毫克，千分之一克。

1 to 3 milligrams of caffeine per kilogram of body weight would mean for me.

每公斤体重 1 至 3 毫克咖啡因对我来说就意味着。

I could safely ingest 100 to 300 milligrams of caffeine in a single dose, in a single drink, if that's the way I'm consuming it, or pill form if that's the way that I'm consuming it.

我可以安全地摄入单剂量、单次饮料中的 100 到 300 毫克咖啡因（如果这是我的摄入方式），或者药丸形式（如果这是我的摄入方式）。

And it's very likely that that will be a tolerable dose.

这很可能是可耐受的剂量。

However, if you are not somebody that's accustomed to drinking caffeine on a regular basis, I suggest you start on the lower end of that 1 to 3 milligrams per kilogram of body weight range.

然而，如果您不习惯定期饮用咖啡因，我建议您从每公斤体重 1 到 3 毫克范围的下限开始。

So for instance, if you're somebody who weighs 50 kilograms, that's approximately 110 pounds.

举例来说，如果您的体重为 50 公斤，则大约为 110 磅。

And you would be pretty comfortable ingesting somewhere between 50 and 150 milligrams of caffeine.

摄入 50 至 150 毫克的咖啡因会让您感到非常舒服。

So what I recommend is that people who are considering using caffeine as a tool or who are already ingesting caffeine, start to think about the dosage of caffeine that you are ingesting or plan to ingest and the timing in which you ingest that caffeine relative to certain tasks throughout your day, your waking, and your sleep.

因此，我建议那些正在考虑使用咖啡因作为工具或已经摄入咖啡因的人，开始考虑您正在摄入或计划摄入的咖啡因剂量，以及相对于一天中的某些任务、醒来和睡眠时摄入咖啡因的时间。

And we'll talk about that in just a moment.

我们稍后会讨论这个问题。

But the first step for you is to figure out how much you weigh in kilograms and then to go to that number of 1 to 3 milligrams of caffeine per kilogram of body weight.

但您的第一步是计算出您的体重（以千克为单位），然后计算出每千克体重 1 至 3 毫克的咖啡因含量。

And that's a good range in which you might want to explore the use of caffeine in a single application, meaning a single dose.

这是一个很好的范围，您可能想在单次应用（即单剂量）中探索咖啡因的使用。

Now, I do realize that some people out there are drinking coffee all day long or having coffee in the morning and again in the afternoon.

现在，我确实意识到有些人整天喝咖啡，或者早上和下午都喝咖啡。

What I'm referring to here is the ingestion of caffeine in a single bout, right?

我这里指的是一次摄入咖啡因，对吧？

1 cup of coffee or 2 cups of coffee, for instance, to achieve that 100 to 300 milligram range if that's what's appropriate for your body weight.

例如，如果适合您的体重，则可以喝 1 杯咖啡或 2 杯咖啡，以达到 100 至 300 毫克的范围。

But to avoid any confusion, when I talk about dosage of caffeine, what I'm really talking about is not the total amount of caffeine ingested per day.

但为了避免任何混淆，当我谈论咖啡因的剂量时，我真正谈论的并不是每天摄入的咖啡因总量。

I'm talking about the total amount of caffeine ingested in one sitting or setting, that is.

也就是说，我说的是一次坐着或一次环境中摄入的咖啡因总量。

And if you're somebody who's drinking caffeine multiple times throughout the day, you can imagine-- for instance, let's say the appropriate dose for you in order to get an enhancement in mental performance or physical performance is 200 milligrams.

如果您是一天中多次饮用咖啡因的人，您可以想象 - 例如，为了增强精神表现或身体表现，您的适当剂量是 200 毫克。

And you are somebody who's doing some work in the morning, and you want to have that lift in the morning to be able to focus better.

您是一个在早上做一些工作的人，您希望在早上做一些事情，以便能够更好地集中注意力。

And you're doing some physical exercise in the afternoon or vice versa that you would ingest 200 milligrams of caffeine at two separate times per day separated by about four hours.

如果您在下午进行一些体育锻炼，反之亦然，那么您每天会在两个不同的时间（相隔大约四个小时）摄入 200 毫克咖啡因。

Now you don't have to separate them.

现在您不必将它们分开。

You could put them two hours apart, for instance.

例如，您可以将它们间隔两个小时。

But we'll talk about half-life of caffeine and so forth.

但我们会讨论咖啡因的半衰期等等。

Just keep in mind that, if you're ingesting 200 milligrams of caffeine and that's the appropriate dose for you based on your body weight and then you are ingesting another 200 milligrams of caffeine an hour later, you are effectively ingesting approximately 400 milligrams of caffeine, which is going to start exceeding the dose in which you can normally tolerate without feeling anxious and jittery.

请记住，如果您摄入 200 毫克咖啡因，这是根据您的体重计算的适合您的剂量，然后一小时后您再摄入 200 毫克咖啡因，那么您实际上摄入了大约 400 毫克咖啡因，这将开始超过您通常可以忍受而不会感到焦虑和紧张的剂量。

With all of that said, there is a range of tolerance for caffeine that's based on two things.

综上所述，咖啡因的耐受范围基于两件事。

One is a preexisting disposition that is whether or not your genetics and nervous system and the backdrop of your life, how much stress you're experiencing tends to make you feel more anxious and alert and jittery before you ingest any caffeine.

一种是一种预先存在的倾向，即无论你的遗传、神经系统和生活背景，你所承受的压力有多大，都会让你在摄入咖啡因之前感到更加焦虑、警觉和紧张。

And the other is how so-called caffeine-adapted you are.

另一个是你对咖啡因的适应程度。

We often hear about tolerance.

我们经常听说宽容。

Tolerance means something very specific.

宽容意味着非常具体的事情。

It's the ability to ingest more and more of something with a plateau that is a no increase or an actual reduction in the effectiveness of that thing.

它是指在一段时间内摄入越来越多的东西的能力，而该东西的有效性没有增加或实际减少。

But here we're not really talking about tolerance to caffeine.

但在这里我们并不是真正谈论对咖啡因的耐受性。

What we're talking about is being caffeine-adapted.

我们所说的是咖啡因适应。

A simple way to understand whether or not your caffeine-adapted or not is that, if you drink caffeine and it tends to increase your heart rate and make you feel more alert and a bit more anxious, then chances are you are not caffeine-adapted, provided the amount of caffeine is within the healthy range for you, that is, the ranges we talked about a moment ago.

了解您是否适应咖啡因的一个简单方法是，如果您喝咖啡因，它会增加您的心率，让您感觉更警觉，更焦虑，那么您很可能不适应咖啡因，前提是咖啡因的含量在您的健康范围内，即我们刚才谈到的范围。

However, here's somebody who drinks caffeine and you actually feel alert and relaxed, chances are you are caffeine-adapted.

然而，如果有人喝了咖啡因，而你实际上感到警觉和放松，那么你很可能已经适应了咖啡因。

And so at various times during today's episode, I'll talk about people who are caffeine-adapted and people who are not caffeine-adapted.

因此，在今天的节目中，我将在不同时间谈论适合咖啡因的人和不适合咖啡因的人。

We'll talk about the use of caffeine every other day.

我们每隔一天就会讨论一下咖啡因的使用。

I know a few habitual caffeine drinkers including myself, just the simple mention of that probably sounds aversive.

我认识一些习惯喝咖啡因的人，包括我自己，只是简单地提到这一点可能听起来令人厌恶。

But there is actually great utility to using caffeine every other day as opposed to every day.

但实际上，每隔一天摄入咖啡因比每天摄入咖啡因有很大的用处。

But just keep in mind that some people will drink caffeine and not get much of a lift from it at all.

但请记住，有些人会喝咖啡因，但根本不会从中获得太多帮助。

Other people will drink caffeine, and they will feel extremely anxious even at dosages far lower than that 1 to 3 milligrams per kilogram of body weight range that I described a moment ago.

其他人会喝咖啡因，即使剂量远低于我刚才描述的每公斤体重1至3毫克的范围，他们也会感到极度焦虑。

So you have to take into account individual differences.

所以你必须考虑个体差异。

That said, 1 to 3 milligrams of caffeine per kilogram of body weight for a given sitting.

也就是说，每次坐下时每公斤体重含有 1 至 3 毫克咖啡因。

For your morning coffee or your morning yerba maté tea is a good range from which to start.

对于您的早晨咖啡或早晨马黛茶来说，这是一个很好的开始。

And I do encourage you to go online and look up the various beverages and foods that you might be eating that contain caffeine.

我确实鼓励您上网查找您可能正在吃的含有咖啡因的各种饮料和食物。

For instance, some people are surprised to discover that the coffee that they get from some of the more standard popular vendors out there, the small coffee or the medium coffee, for instance, can contain as much as 400 to 600 milligrams of caffeine.

例如，有些人惊讶地发现，他们从一些更标准、受欢迎的供应商那里购买的咖啡（例如小杯咖啡或中杯咖啡）可能含有高达 400 至 600 毫克的咖啡因。

And the large coffee that is often sold at those commercial vendors can contain as much as 1 gram, 1,000 milligrams, of caffeine.

而那些商业供应商经常出售的大杯咖啡可能含有多达 1 克（1000 毫克）的咖啡因。

Now you may be adapted to that such that it doesn't make you feel anxious, but if you wonder why you feel irritable and you get a headache when you don't get that caffeine or that amount of caffeine at precisely the time that you're used to getting it each day, that's because you are consuming quite large quantities of caffeine on a regular basis.

现在你可能已经适应了，这样它不会让你感到焦虑，但如果你想知道为什么当你没有在你每天习惯的时间摄入咖啡因或那么多的咖啡因时，你会感到烦躁和头痛，那是因为你经常摄入大量的咖啡因。

So I do recommend whether or not you drink soda or coffee or tea that you figure out the source of that.

所以我建议你无论喝苏打水、咖啡还是茶，都要弄清楚它们的来源。

OK, so figure out what vendor you purchase it from, what kind of coffee, and go online and spend a little bit of time because the information is out there to discover what levels of caffeine you're actually ingesting.

好吧，所以弄清楚你从哪家供应商那里购买的，哪种咖啡，然后上网花一点时间，因为那里有信息可以发现你实际摄入的咖啡因含量。

Now if you happen to be ingesting more than 1 to 3 milligrams per kilogram of body weight of caffeine, that's not necessarily bad.

现在，如果您碰巧摄入每公斤体重超过 1 至 3 毫克的咖啡因，那不一定是坏事。

However, you do want to be careful about ingesting very high levels of caffeine over long periods of time in your life because there can be issues that start to arise.

然而，您确实要小心，不要在生活中长时间摄入大量咖啡因，因为可能会开始出现问题。

In particular, a bias towards higher levels of anxiety and depletion of certain electrolytes.

特别是，偏向于更高水平的焦虑和某些电解质的消耗。

Because caffeine is a diuretic can cause you to lose sodium and other things of that sort.

因为咖啡因是一种利尿剂，会导致你失去钠和其他类似物质。

And also just from simply a dependent standpoint, it does appear that if you ingest high levels of caffeine that is exceeding the dosages that normally you could get away with and get just as much mental-enhancing and physical-enhancing benefits that you can cause some disruption to the microvasculature.

而且仅仅从依赖性的角度来看，如果您摄入的咖啡因含量超过了正常剂量，并且获得了同样多的精神增强和身体增强益处，那么您确实可能会对微血管系统造成一些破坏。

You can bias yourself towards headaches, anxiety attacks, and you can become actually quite irritable when you're not getting those higher levels of caffeine.

你可能会偏向于头痛、焦虑症，当你没有摄入较高水平的咖啡因时，你实际上可能会变得非常烦躁。

So I do encourage you to figure out not just what an appropriate caffeine dosage would be for you but also how much caffeine you might already be ingesting.

因此，我鼓励您不仅要弄清楚适合您的咖啡因剂量，还要弄清楚您可能已经摄入了多少咖啡因。

The first tool I'd like to talk about is one that I've mentioned before on this podcast several times.

我想谈论的第一个工具是我之前在这个播客中多次提到过的工具。

And it's something that if you haven't heard of will be very useful to you.

如果您还没有听说过，那么它对您非常有用。

And if you have heard this tool before, I'm going to add some additional features to the description of this tool that should make this worthwhile for you as well.

如果您以前听说过这个工具，我将在该工具的描述中添加一些附加功能，这对您来说也是值得的。

And that is to delay your caffeine intake to 90 to 120 minutes after waking up on most days.

也就是在大多数日子里，将咖啡因的摄入推迟到起床后 90 到 120 分钟。

And I'll be very clear as to days in which you might want to ingest caffeine more closely to when you wake up.

我会非常清楚地告诉您，在您起床前的那几天您可能需要更频繁地摄入咖啡因。

Why would you want to delay your caffeine intake to 90 to 120 minutes after waking?

为什么要将咖啡因的摄入推迟到起床后 90 至 120 分钟？

The answer to that is very simple.

答案很简单。

Many people wake up in the morning.

许多人早上醒来。

They drink caffeine within 10, 20, 30, sometimes within 2 minutes of waking.

他们在醒来后 10 分钟、20 分钟、30 分钟内（有时 2 分钟内）喝咖啡因。

And they feel more alert naturally.

他们自然会感到更加警觉。

That makes sense because of the effects of caffeine in blocking the effects of adenosine that I talked about earlier and its effects on other neurotransmitter systems.

这是有道理的，因为咖啡因可以阻断我之前谈到的腺苷的作用及其对其他神经递质系统的影响。

But then what they find is that, in the early afternoon, in particular, after lunch, they experience a dramatic dip in their overall levels of energy, the so-called afternoon crash.

但随后他们发现，在下午早些时候，特别是午餐后，他们的整体能量水平急剧下降，即所谓的下午崩溃。

And in most cases, the way they respond to that is to ingest more caffeine, which indeed can increase their levels of mood and alertness.

在大多数情况下，他们对此的反应方式是摄入更多的咖啡因，这确实可以提高他们的情绪和警觉性水平。

However, as we'll soon talk about, there is a problem with ingesting caffeine in the afternoon if it falls within 8 or 10 or dare I even say 12 hours of going to sleep.

然而，正如我们很快就会讨论的那样，如果下午的咖啡因摄入量在入睡前 8 或 10 小时内，或者我什至敢说 12 小时内，那么下午摄入咖啡因就会出现问题。

And that is, the caffeine ingested in the afternoon-- for most everybody, let's say for 95-plus percent of people-- disrupts the architecture and quality of their nighttime sleep.

也就是说，对于大多数人来说，比方说 95% 以上的人，下午摄入的咖啡因会扰乱他们夜间睡眠的结构和质量。

And I should say that it doesn't necessarily impact their ability to fall asleep and maybe even sleep through the night but that the depth and quality of that sleep is disrupted by consuming caffeine in the afternoon.

我应该说，这并不一定会影响他们入睡的能力，甚至可能影响整晚的睡眠，但下午摄入咖啡因会破坏睡眠的深度和质量。

A little bit later, I'll talk about how you can offset some of those negative effects if you absolutely require caffeine in the afternoon.

稍后，我将讨论如果您下午绝对需要咖啡因，如何抵消其中一些负面影响。

But there's a huge advantage to restricting your caffeine intake to the early part of your day but not consuming caffeine within the first 90 to 120 minutes after waking.

但是，将咖啡因的摄入量限制在一天的早些时候，但在起床后的前 90 到 120 分钟内不要摄入咖啡因，这是一个巨大的优势。

In fact, many people find that if they delay their caffeine intake to 90 to 120 minutes after waking up that they feel more alert in the morning, and they completely avoid that afternoon crash.

事实上，许多人发现，如果他们将咖啡因的摄入量推迟到起床后 90 到 120 分钟，他们早上就会感觉更加清醒，并且完全避免下午的崩溃。

Now that said, many people, including myself, do need a short nap or non-sleep deep rest or other form of relaxation for 10 to 30 minutes in the afternoon.

话虽如此，许多人，包括我自己，确实需要在下午小憩或非睡眠深度休息或其他形式的放松 10 到 30 分钟。

That is natural and healthy.

那是自然和健康的。

I'm not referring to the need for that when I refer to the so-called afternoon crash.

当我提到所谓的下午崩溃时，我并不是指这种必要性。

What I'm talking about in the afternoon crash is a inability to recover energy and focus and a need to consume more caffeine just to make it through the afternoon.

我所说的下午崩溃是指无法恢复精力和注意力，需要摄入更多咖啡因才能度过下午。

By delaying caffeine intake to 90 to 120 minutes after waking, there are a couple of things that are accomplished.

通过将咖啡因的摄入量推迟到起床后 90 至 120 分钟，可以实现以下几件事。

First of all, you offset that afternoon crash.

首先，你抵消了下午的崩溃。

And this is an effect that many people experience the very first time they start delaying their caffeine intake to 90 to 120 minutes after waking.

许多人在起床后 90 到 120 分钟后第一次开始延迟摄入咖啡因时都会经历这种效果。

And the reason this works so well is the following.

这种方法如此有效的原因如下。

As I mentioned earlier, adenosine is a molecule that builds up the longer that we are awake.

正如我之前提到的，腺苷是一种分子，我们清醒的时间越长，腺苷就会积累越多。

It is a molecule that is reduced or cleared from our system by sleep.

它是一种通过睡眠从我们的系统中减少或清除的分子。

So when we emerge from sleep regardless of how long we've slept, our adenosine levels are lower than they were when we went to sleep the previous night.

因此，当我们从睡眠中醒来时，无论我们睡了多久，我们的腺苷水平都会低于前一天晚上入睡时的水平。

If you slept well enough and long enough, those adenosine levels can be very, very low, but they are never completely zero.

如果你睡得足够好、睡得足够长，这些腺苷水平可能会非常非常低，但它们永远不会完全为零。

When you wake up in the morning, even if you're one of these people that springs out of bed and is ready to attack the day-- and here I'm certainly not describing myself.

当你早上醒来时，即使你是那些从床上跳起来并准备好迎接这一天的人之一——在这里我当然不是在描述我自己。

I'm not one of those people.

我不是那些人中的一员。

I tend to wake fairly slowly.

我往往醒得很慢。

But if you're one of those spring up and attack the day or you're one of the people who moves more slowly into your day, regardless, there's still some residual adenosine in your system.

但是，如果您是那些奋力迎接这一天的人之一，或者您是进入这一天的速度较慢的人之一，无论如何，您的系统中仍然有一些残留的腺苷。

And this is particularly the case if you did not get enough sleep or enough depth of sleep the night before.

如果您前一天晚上睡眠不足或睡眠深度不足，情况尤其如此。

The correct ratio is a slow-wave sleep and rapid eye movement sleep.

正确的比例是慢波睡眠和快动眼睡眠。

And for those of you interested in optimizing sleep, I'll just refer you to our master your sleep episode of the Huberman Lab podcast, the perfect your sleep episode of the Huberman Lab podcast.

对于那些对优化睡眠感兴趣的人，我将向您推荐我们的 Huberman Lab 播客的“Master your sleep”节目，这是 Huberman Lab 播客的“完美您的睡眠”节目。

And we have a tool kit for sleep all of which are available, zero cost, time-stamped, et cetera at hubermanlab.com.

我们有一个睡眠工具包，所有这些工具包都可以在 hubermanlab.com 上获得、零成本、带有时间戳等。

You wake up in the morning.

你早上醒来。

And your adenosine levels are low, but they're not zero.

你的腺苷水平很低，但并不为零。

And if you didn't sleep that well or deeply enough the night before, you're going to have more adenosine in your system.

如果你前一天晚上睡得不够好或不够深，你的系统中就会有更多的腺苷。

You might think the logical thing to do is therefore to drink caffeine and to block the adenosine that's there.

您可能认为合乎逻辑的做法是喝咖啡因并阻止其中的腺苷。

But what happens if you do that is there's an accumulation, a sort of glut of adenosine that hangs around.

但如果你这样做的话，会发生什么，那就是腺苷会积累起来，出现一种过剩的腺苷。

And then in the afternoon, when the effects of that caffeine start to wear off, you will experience the so-called afternoon crash.

然后到了下午，当咖啡因的作用开始消失时，你就会经历所谓的下午崩溃。

As I mentioned earlier, there is a way to clear out the adenosine that's present when you wake up in the morning and to clear it out essentially completely without just blocking its receptors and letting it accumulate or hang around.

正如我之前提到的，有一种方法可以清除早上醒来时存在的腺苷，并且基本上完全清除它，而不仅仅是阻断其受体并让它积聚或徘徊。

And the way to do that is to deliberately spike your cortisol.

做到这一点的方法就是故意增加你的皮质醇。

Now, many of you have heard of cortisol, the so-called stress hormone, as a bad thing.

现在，很多人都听说过皮质醇，即所谓的压力荷尔蒙，是一种坏东西。

And indeed, chronically elevated cortisol is a bad thing.

事实上，皮质醇长期升高是一件坏事。

It depletes your immune system.

它会耗尽你的免疫系统。

It's bad for psychosocial effects.

这对社会心理影响不好。

It tends to make us feel anxious and on and on.

它往往会让我们感到焦虑，持续不断。

But cortisol itself is not bad.

但皮质醇本身并不坏。

Cortisol is wonderful.

皮质醇很棒。

Cortisol enhances the efficiency of the immune system.

皮质醇增强免疫系统的效率。

It makes us alert and focused.

它使我们警觉并集中注意力。

It stimulates our metabolism.

它刺激我们的新陈代谢。

It does a huge number of positive things, provided that it is released in a circadian fashion.

如果它以昼夜节律的方式释放，它会做很多积极的事情。

That is, at the appropriate times every 24 hours and that it tends to peak very close to waking.

也就是说，每 24 小时在适当的时间出现一次，而且往往在临近醒来时达到峰值。

In fact, one of the reasons you wake up in the morning, assuming that you weren't woken up by some noise or sleeping in an environment that's too warm, et cetera, is that your cortisol levels start to rise.

事实上，假设您没有被噪音吵醒或睡在太热的环境等情况下，您早上醒来的原因之一是您的皮质醇水平开始上升。

And shortly after waking, your cortisol levels will start to reach their peak.

醒来后不久，您的皮质醇水平将开始达到峰值。

And when I refer to a cortisol pulse, that's just biology nerd speak for a rise and peak in cortisol.

当我提到皮质醇脉冲时，这只是生物学书呆子所说的皮质醇的上升和峰值。

You want that cortisol pulse to occur early in the day close to waking, and you want that for a couple of reasons.

你希望皮质醇脉冲出现在一天的早些时候，接近醒来时，你希望这样做有几个原因。

First of all, if you don't restrict that cortisol pulse to early in the day, it will tend to bleed into the later parts of the day.

首先，如果你不将皮质醇脉冲限制在一天的早些时候，它往往会渗透到一天的晚些时候。

And actually, a late shifted cortisol peak is one of the hallmark signatures of depression, low-level depression, and serious depression.

事实上，皮质醇峰值延迟是抑郁症、低度抑郁症和严重抑郁症的标志之一。

And it can start to disrupt sleep and certainly can disrupt mood metabolism and your immune system.

它会开始扰乱睡眠，当然也会扰乱情绪新陈代谢和免疫系统。

So you want that cortisol peak early in the day.

所以你希望皮质醇在一天的早些时候达到峰值。

How do you ensure that that happens?

你如何确保这种情况发生？

Well, you wake up in the morning.

好吧，你早上醒来。

And whether or not you're a bounce-out-of-bed type or you're more groggy, you kind of wade slowly into the day type like I am, you wake up, and you don't ingest caffeine.

无论你是起床型还是昏昏沉沉的，你都会像我一样慢慢进入白天型，你醒来，并且不会摄入咖啡因。

Fine and, in fact, beneficial to hydrate with water and electrolytes.

很好，事实上，有利于补充水和电解质。

Terrific.

了不起。

In fact, I would say necessary to get bright light in your eyes ideally from sunlight.

事实上，我想说的是，有必要从阳光中获得明亮的光线。

I've talked about this many, many times before on the podcast.

我之前在播客上已经多次谈论过这个问题。

If you wake up before the sun comes out, then turn on bright artificial lights.

如果您在太阳出来之前醒来，请打​​开明亮的人造灯。

But then certainly once the sun is out and even on cloudy days, in fact, especially on cloudy days, get outside for anywhere from 5 to 20, maybe even 30 minutes.

但当然，一旦太阳出来，甚至在阴天，事实上，尤其是在阴天，就应该到户外活动 5 到 20 分钟，甚至 30 分钟。

Do some work outside, take your breakfast outside if you're a breakfast eater.

如果您喜欢吃早餐，请在外面做一些工作，将早餐带到外面。

Get something done outside even if it's just to get outside and get bright light in your eyes.

去户外做一些事情，即使只是为了出去让眼睛里有明亮的光线。

Why?

为什么？

Well, because it's been shown in studies on humans that getting bright light in your eyes in the first hour after waking or as soon as possible after waking increases the peak of that cortisol pulse by 50%, 5-0.

嗯，因为对人类的研究表明，在醒来后的第一个小时或醒来后尽快让眼睛看到明亮的光线，会使皮质醇脉冲的峰值增加 50%，5-0。

And that cortisol pulse, yes, increases mood, yes, increases alertness, but it does one other very important thing, which is that, through an indirect pathway, it can clear out any residual adenosine that might be present in your system when you wake up in the morning.

皮质醇脉冲，是的，​​会增加情绪，是的，会增加警觉性，但它还有另一件非常重要的事情，那就是，通过间接途径，它可以清除早上醒来时系统中可能存在的任何残留腺苷。

Again, this is going to be especially important for those of you that are not getting as much sleep or as much quality sleep as you would like.

同样，这对于那些睡眠不足或睡眠质量不佳的人来说尤其重要。

It's going to be very important for you to get that morning bright light ideally from sunlight, get that cortisol peak going.

对您来说，从阳光中获得理想的早晨明亮光线非常重要，让皮质醇达到峰值。

Other ways to increase that cortisol peak would be to do some physical activity.

增加皮质醇峰值的其他方法是进行一些体力活动。

If you don't have time to do a full workout, well then, getting some movement-- 10 minutes of skipping rope or even 5 minutes of skipping rope or jumping jacks or walking if that's all you have time for ideally while getting the sunlight in your eyes.

如果您没有时间进行全面的锻炼，那么可以进行一些运动——10 分钟的跳绳，甚至 5 分钟的跳绳或开合跳或步行（如果您有时间的话，最好是在让阳光照射到眼睛的情况下）。

But that's going to zero out the adenosine present in your system.

但这会将您系统中存在的腺苷清零。

If, however, you were to wake up and immediately drink caffeine-- caffeine itself can stimulate the release of cortisol a little bit more than it would otherwise be present in your system.

然而，如果你醒来后立即喝咖啡因——咖啡因本身可以刺激皮质醇的释放，比你体内本来存在的皮质醇多一点。

But by blocking those adenosine receptors and because of the indirect effects of caffeine on the cortisol system, you actually are reducing the clearance of adenosine that would otherwise occur.

但是，通过阻断这些腺苷受体，并且由于咖啡因对皮质醇系统的间接影响，您实际上正在减少原本会发生的腺苷清除率。

So I realize that's a mouthful.

所以我意识到这很拗口。

Just to be very clear, if you wake up and you ingest caffeine right away, you're blocking the adenosine receptor, but you're not clearing it out.

需要明确的是，如果您醒来后立即摄入咖啡因，您会阻断腺苷受体，但不会将其清除。

You're also preventing cortisol from having its normal increase and rise such that it can directly clear out adenosine because cortisol can clear out adenosine.

您还可以防止皮质醇正常增加和升高，从而可以直接清除腺苷，因为皮质醇可以清除腺苷。

And that's what you want.

这就是你想要的。

You want to be at maximum alertness and focus in your morning and throughout your day.

您希望在早晨和一整天中保持最大的警觉性和注意力。

And by delaying your caffeine to 90 to 120 minutes after waking, you set up your system so that you get that morning cortisol peak.

通过将咖啡因的摄入时间推迟到起床后 90 到 120 分钟，您就可以设置您的系统，以便在早晨皮质醇达到峰值。

Ideally, a peak that's even greater because you're getting your bright light viewing.

理想情况下，峰值会更大，因为您可以在明亮的光线下观看。

And then when you ingest your caffeine 90 to 120 minutes after waking, not only will you be craving it just a little bit, but you will be drinking that caffeine on an already existing backdrop of increased alertness for two reasons.

然后，当您在醒来 90 到 120 分钟后摄入咖啡因时，您不仅会有点渴望它，而且会在已经存在的警觉性增加的背景下饮用咖啡因，原因有两个。

One is adenosine is zeroed out, and your cortisol peak is higher.

一是腺苷被清零，皮质醇峰值更高。

And so now when you ingest caffeine, you can actually ingest levels of caffeine that are a little more reasonable that almost with certainty are going to fall in this 1 to 3 milligrams per kilogram dosage and will allow you to feel really alert and will carry that alertness well into the afternoon hours without the need to drink more caffeine and thereby will prevent you from drinking caffeine and disrupting your nighttime sleep.

因此，现在当您摄入咖啡因时，您实际上可以摄入更合理的咖啡因水平，几乎可以肯定的是，咖啡因的剂量会下降到每公斤 1 到 3 毫克的剂量，并且会让您感到真正的警觉性，并将这种警觉性持续到下午，而不需要喝更多的咖啡因，从而防止您喝咖啡因并扰乱您的夜间睡眠。

And, of course, by getting better nighttime sleep, you're going to zero out your adenosine even more.

当然，通过获得更好的夜间睡眠，您将进一步将腺苷归零。

So what I'm describing here are essentially two tools.

所以我在这里描述的本质上是两个工具。

I'm telling you to get morning sunlight and maybe some exercise in conjunction with that even if it's brief exercise.

我告诉你要接受早晨的阳光，也许同时进行一些锻炼，即使是短暂的锻炼。

But the main tool of delaying caffeine 90 to 120 minutes after waking has immediate effects, but it also sets in motion a cascade or domino falls that lead to better sleep and more wakefulness the next night and the next day and so on and so forth.

但是，延迟醒来后 90 到 120 分钟摄入咖啡因的主要工具具有立竿见影的效果，但它也会引发级联或多米诺骨牌倒下，从而导致第二天晚上和第二天睡得更好、更清醒，等等。

Now I realize there are some people who just simply cannot or will not delay their caffeine 90 to 120 minutes after waking for whatever reason.

现在我意识到有些人出于某种原因根本无法或不会在起床后 90 到 120 分钟延迟喝咖啡。

First off, let me say that, if you are somebody who likes to wake up and do very intense exercise within the first 90 minutes after waking, well, in that case, it would be appropriate to ingest your caffeine just prior to doing that exercise.

首先，我要说的是，如果您喜欢醒来并在醒来后的前 90 分钟内进行非常剧烈的运动，那么在这种情况下，在进行该运动之前摄入咖啡因是合适的。

Not a problem.

不是问题。

Not a problem.

不是问题。

But you should expect that the combination of drinking caffeine very shortly after waking plus exercising very intensely shortly after waking will increase the intensity of that early afternoon and afternoon fatigue that you feel.

但你应该预料到，醒来后立即饮用咖啡因加上醒来后不久进行剧烈运动会增加你感受到的午后和午后疲劳的强度。

Now for some people, that's a great thing.

现在对于某些人来说，这是一件很棒的事情。

They can afford to take a nap or do non-sleep deep rest, step away from work, and so forth.

他们有能力小睡一下或进行非睡眠深度休息、远离工作等等。

In that case, I strongly encourage you to do whatever it is that allows you to get regular exercise because regular exercise is going to be very beneficial.

在这种情况下，我强烈鼓励您做任何能让您定期锻炼的事情，因为定期锻炼将非常有益。

In fact, we did an entire episode called tool kit for fitness that describes a couple of different but really one main structure that allows you to get the appropriate amount of resistance training and cardiovascular training and flexibility training throughout the week.

事实上，我们做了一整集，称为健身工具包，它描述了几个不同但实际上是一个主要结构，可以让您在一周内获得适量的阻力训练、心血管训练和灵活性训练。

I happen to follow that program, and it works very well.

我碰巧遵循了该计划，而且效果非常好。

And it does involve some of those workouts to come very early in the morning shortly after waking.

它确实涉及一些在清晨醒来后不久进行的锻炼。

And in those cases, I do ingest caffeine just prior to those, so within 10, 20 minutes of waking.

在这些情况下，我会在醒来之前 10、20 分钟内摄入咖啡因。

However, on other days, I personally delay my caffeine intake 90 to 120 minutes, and I've done that to great benefit.

然而，在其他日子里，我个人会将咖啡因的摄入量推迟 90 到 120 分钟，这样做效果非常好。

And most people, if not, all people that try that, have reported the same.

大多数人（如果没有的话，所有尝试过的人）都报告了相同的情况。

I should mention that some people will find getting out to that 90 minutes to be excruciatingly difficult because they're so accustomed to ingesting caffeine close to waking up.

我应该提到的是，有些人会发现坚持 90 分钟是极其困难的，因为他们习惯于在醒来时摄入咖啡因。

In that case, maybe just push out your caffeine intake by about 15 minutes each day until you hit that 90 to 120-minute mark.

在这种情况下，也许只需每天减少咖啡因摄入量约 15 分钟，直到达到 90 到 120 分钟的标准。

And that will make it much easier.

这将使事情变得更加容易。

It might take you a week or so to get there.

您可能需要一周左右的时间才能到达那里。

But once you get there, you'll find it to be quite easy to maintain.

但一旦你到达那里，你会发现它非常容易维护。

The other thing is that, if you are somebody who insists on drinking caffeine very shortly after waking, I would encourage you to drink half of your caffeine then and then the other half of your caffeine about an hour later.

另一件事是，如果你是一个在醒来后不久就坚持喝咖啡因的人，我会鼓励你先喝一半的咖啡因，然后大约一个小时后喝另一半。

That also will help offset some of the afternoon crash for reasons related to the so-called kinetics of caffeine.

这也将有助于抵消下午因与所谓的咖啡因动力学相关的原因而造成的一些崩溃。

Caffeine has a quarter life of about 12 hours.

咖啡因的四分之一寿命约为 12 小时。

That means that if you were to ingest a cup of coffee at let's say 8:00 AM-- and let's say 100 milligram coffee just for sake of simplicity, that about 25% of that caffeine action-- we wouldn't really say 25 milligrams, but about 25% of that caffeine action will still be present at 8:00 PM that night, which is pretty remarkable.

这意味着，如果您在上午 8:00 喝一杯咖啡（为了简单起见，假设喝 100 毫克咖啡，大约有 25% 的咖啡因作用），我们不会说是 25 毫克，但大约 25% 的咖啡因作用在当晚晚上 8:00 仍然存在，这是非常了不起的。

So there's a long arc of caffeine effects, and this is why it can impede sleep if we take caffeine in the afternoon.

因此，咖啡因的影响是很长的，这就是为什么如果我们在下午服用咖啡因，它会妨碍睡眠。

But again, if you're somebody who wakes up and you really need caffeine right away and you refuse to do this 90 to 120-minute delay thing that I'm talking about, well then, in that case, I would drink half of your caffeine upon waking and then a little bit more or the other half about an hour later.

但同样，如果你是一个醒来后确实需要咖啡因的人，并且你拒绝做我所说的延迟 90 到 120 分钟的事情，那么，在这种情况下，我会在醒来时喝一半的咖啡因，然后再喝一点，或者大约一个小时后喝另一半。

And that will extend the arc of that caffeine effects such that you don't need it again in the afternoon because you won't experience the afternoon crash.

这会延长咖啡因的作用范围，这样你下午就不再需要它了，因为你不会经历下午的崩溃。

Because of the way caffeine works, I should mention that, if you ingest caffeine on an empty stomach, it will have a more potent stimulant effect.

由于咖啡因的作用方式，我应该提到，如果你空腹摄入咖啡因，它会产生更有效的兴奋作用。

That will also tend to increase the level of jitteriness that caffeine can produce.

这也往往会增加咖啡因产生的紧张程度。

Later, I'll talk about ways to offset that jitteriness, but I'll just tell you one tool now.

稍后，我将讨论抵消这种紧张情绪的方法，但现在我只告诉您一个工具。

Many people opt to take 100 milligrams of theanine, T-H-E-A-N-I-N-E, theanine, as a way to offset some of that jitteriness.

许多人选择服用 100 毫克茶氨酸，T-H-E-A-N-I-N-E，茶氨酸，作为抵消部分紧张情绪的方法。

Theanine will reduce the jitteriness of caffeine, which is why many energy drink manufacturers and even some coffee manufacturers are now putting theanine in energy drinks and in ground coffee because, no surprise, it allows people to consume more of that beverage and thereby purchase more of that beverage, which is what these vendors want without feeling overly anxious and jittery.

茶氨酸会减少咖啡因的紧张感，这就是为什么许多能量饮料制造商甚至一些咖啡制造商现在将茶氨酸添加到能量饮料和研磨咖啡中，因为毫不奇怪，它可以让人们消耗更多的饮料，从而购买更多的饮料，这正是这些供应商想要的，而不会感到过度焦虑和紧张。

So you can take pill form theanine if you want with your caffeine.

因此，如果您想与咖啡因一起服用，可以服用茶氨酸药丸。

I don't tend to do that.

我不倾向于这样做。

Rather, I control the total dosage of my caffeine.

相反，我控制咖啡因的总剂量。

I do tend to consume caffeine on an empty stomach because I do restrict my caffeine intake to the early part of the day.

我确实倾向于空腹喝咖啡因，因为我确实将咖啡因的摄入量限制在一天的早些时候。

And I generally eat my first meal somewhere around 11:00 AM, and then I generally my last meal some time around 8:00 PM or so.

我通常在上午 11:00 左右吃第一顿饭，然后通常在晚上 8:00 左右吃最后一顿饭。

Those are averages.

这些是平均值。

I would say plus or minus an hour.

我会说加或减一个小时。

And that's not because I'm religiously following any kind of time-restricted feeding.

这并不是因为我虔诚地遵循任何一种限时喂食。

It's just that tends to work best with my schedule and my appetite.

只是这往往最适合我的日程安排和我的胃口。

But again, that's a general theme.

但同样，这是一个普遍的主题。

There are days in which I wake up and I'm very hungry, and I might ingest something, small snack or something.

有时我醒来时会感到非常饥饿，我可能会吃一些东西，小零食或其他东西。

Or if I'm meeting somebody for breakfast, sometimes I'll have breakfast.

或者如果我要和某人一起吃早餐，有时我会吃早餐。

Sometimes I won't.

有时我不会。

And so on and so forth.

等等。

The point is that you can get away with drinking less caffeine to get the stimulant effect if you do it on an empty stomach.

关键是，如果你空腹喝咖啡，就可以少喝咖啡因来获得兴奋效果。

And if you're somebody who likes to exercise on an empty stomach-- and I'm one of those people-- well then, ingesting caffeine just prior to exercise can be a fantastic tool.

如果你是一个喜欢空腹锻炼的人——我就是其中之一——那么，在锻炼前摄入咖啡因可能是一个很棒的工具。

A little bit later, we'll talk about some of the physical performance-enhancing effects of caffeine.

稍后，我们将讨论咖啡因的一些增强身体表现的作用。

But I'll just briefly jump to a point about that as we relate to morning exercise.

但我会简单地跳到与晨练相关的一点。

If you are somebody who regularly ingests caffeine-- and we can define regularly by, if you've ingested caffeine every day for the last two weeks, you're a regular consumer of caffeine.

如果您经常摄入咖啡因，我们可以通过以下方式来定期定义：如果您在过去两周每天都摄入咖啡因，那么您就是咖啡因的经常消费者。

Whereas if you're somebody who only ingests caffeine somewhere between two and four times per week, well then, you are not a regular consumer of caffeine.

然而，如果您每周只摄入两到四次咖啡因，那么您就不是咖啡因的常规消费者。

You're an intermittent user of caffeine.

您是间歇性摄入咖啡因的人。

Well, if you're somebody who's a regular user of caffeine, the performance-enhancing effects of caffeine are going to be most dramatic if you take two or three days off from drinking caffeine, which to my mind as a-- I don't want to call myself a caffeine addict but a regular caffeine user.

好吧，如果你是一个经常喝咖啡因的人，那么如果你休息两三天不喝咖啡因，那么咖啡因的提高表现的效果将会是最显着的，在我看来，我不想称自己为咖啡因成瘾者，而是一个经常喝咖啡因的人。

That's a horrible notion to me, it is an aversive notion, because I do like the effects of caffeine so much.

这对我来说是一个可怕的想法，这是一个令人厌恶的想法，因为我非常喜欢咖啡因的效果。

But if you really want to see the maximum performance-enhancing effects of caffeine, you will do either one of two things.

但如果你真的想看到咖啡因最大的性能增强效果，你可以做以下两件事之一。

You will either abstain from caffeine for a few days or three days prior to ingesting caffeine, or you will use caffeine on an empty stomach.

您可以在摄入咖啡因之前几天或三天戒掉咖啡因，或者空腹服用咖啡因。

It's very clear that caffeine on an empty stomach enhances both the mental and physical enhancing effects of caffeine.

很明显，空腹时摄入咖啡因可以增强咖啡因的精神和身体增强作用。

And, of course, all of that has to be stated on the backdrop of consideration that you're very, very hungry, it can be make it hard to concentrate and so on and so forth.

当然，所有这些都必须考虑到您非常非常饥饿，这可能会使您难以集中注意力等等。

So I'm not encouraging people to starve themselves by any means.

所以我不鼓励人们以任何方式挨饿。

Certainly, don't do that.

当然，不要这样做。

But if you want to maximize the performance-enhancing effects of caffeine, you will consume it on an empty stomach.

但如果你想最大限度地发挥咖啡因的提振效果，你就需要空腹饮用。

And then as a final point to that, caffeine is a diuretic.

最后一点，咖啡因是一种利尿剂。

It causes us to lose fluid and, along with that fluid, to excrete sodium because of the effects of caffeine on various processes within the kidney.

由于咖啡因对肾脏内各种过程的影响，它会导致我们失去液体，并随着液体排出钠。

So one thing that works very well to maintain mood and alertness longer given a certain amount of caffeine intake and to avoid the jitteriness and what can sometimes feel like a crash or low blood sugar feeling or even blurry vision is to make sure that you consume at least an equal volume of water with your caffeine.

因此，在摄入一定量的咖啡因的情况下，要保持情绪和警觉性更长，并避免紧张，有时会感觉崩溃或低血糖，甚至视力模糊，一件事非常有效，那就是确保您至少摄入与咖啡因相同量的水。

And ideally, that water would contain maybe a small pinch of salt or some sort of electrolyte drink-- or powder, rather.

理想情况下，水中可能含有一小撮盐或某种电解质饮料，或者更确切地说是粉末。

For me, I use element.

对我来说，我使用元素。

Full disclosure, they are a podcast affiliate and sponsor.

完全披露，他们是播客附属机构和赞助商。

But you don't need to do that.

但你不需要这样做。

You could simply just have a glass of water alongside your coffee or espresso or your yerba maté and just put a small pinch of sea salt in that or evem just playing table salt.

你可以简单地在咖啡、浓缩咖啡或马黛茶旁边喝一杯水，然后在里面放一小撮海盐，或者只是玩食盐。

And that will help offset some of the jitteriness of caffeine.

这将有助于抵消咖啡因带来的一些紧张感。

A lot of people think that, when they ingest caffeine, they get the jitteriness and crash because their blood sugar is low.

许多人认为，当他们摄入咖啡因时，他们会因为血糖低而感到紧张和崩溃。

And while that can be the case, oftentimes, it's simply because of the excretion of sodium that's occurred when they've ingested caffeine.

虽然情况可能如此，但通常情况下，这只是因为摄入咖啡因时钠的排出。

So I encourage you to hydrate well and to hydrate with something that contains a little bit of sodium.

所以我鼓励你充分补充水分，并用含有少量钠的东西补充水分。

Obviously, not so much that increases hypertension or something of that sort but a small amount of sodium or an electrolyte drink like Element.

显然，摄入少量的钠或电解质饮料（如 Element）不会增加高血压或类似疾病。

And there are other electrolyte drinks out there that can accomplish the same, of course.

当然，还有其他电解质饮料可以达到同样的效果。

Just a couple of quick notes about theanine because there are a growing number of products out there that contain theanine.

关于茶氨酸的一些简短说明，因为含有茶氨酸的产品越来越多。

And there's certainly a growing number of people out there who are using theanine for the effect that I described before, which is to offset some of the jitteriness associated with caffeine-containing beverages or foods.

当然，越来越多的人正在使用茶氨酸来达到我之前描述的效果，即抵消与含咖啡因的饮料或食物相关的一些神经过敏。

And, of course, I should mention that I've talked about the effects of theanine on sleep at that sleep tool kit that you can find as a free download.

当然，我应该提到的是，我已经在睡眠工具包中讨论了茶氨酸对睡眠的影响，您可以免费下载该工具包。

You don't even have to sign up for.

您甚至不必注册。

Anything you just download it from hubermanlab.com.

您只需从 hubermanlab.com 下载即可。

Go to the menu, go to a newsletter.

转到菜单，转到时事通讯。

You'll see the tool kit for sleep.

您会看到睡眠工具包。

You'll see that the so-called sleep stack that I use and recommend includes magnesium 3 and 8, something called apigenin and theanine, although that sleep stack is designed to be taken 30 to 60 minutes prior to sleep.

您会发现我使用和推荐的所谓睡眠堆栈包含镁 3 和 8，即芹菜素和茶氨酸，尽管该睡眠堆栈设计为在睡觉前 30 至 60 分钟服用。

And I make the point there, and I'll make it again here that ingesting theanine prior to sleep is not a good idea if you are somebody who tends to have very vivid dreams, night terrors, or night walk-- sleepwalking, excuse me, et cetera.

我在那里强调了这一点，并且在这里再次强调，如果你是一个容易做非常生动的梦、夜惊或夜行（梦游，请原谅，等等）的人，那么在睡觉前摄入茶氨酸并不是一个好主意。

In that case, eliminate theanine from the sleep stack..

在这种情况下，请从睡眠堆栈中消除茶氨酸。

.

。

However, a number of people are using theanine, and products are using theanine to offset jitteriness from caffeine-containing products during the daytime, daytime consumption, that is.

然而，许多人正在使用茶氨酸，并且产品正在使用茶氨酸来抵消白天（即白天消费）含咖啡因产品的紧张感。

A couple of notes about theanine-- theanine is something that is present in green tea, right?

关于茶氨酸的一些注意事项——绿茶中存在茶氨酸，对吗？

It's now been created as a supplement.

现在它被创建为补充。

It's what's called a nonprotein amino acid.

这就是所谓的非蛋白质氨基酸。

So while there are amino acids and proteins, there are, of course, amino acids and nonproteins.

因此，虽然有氨基酸和蛋白质，但当然也有氨基酸和非蛋白质。

And theanine is one such nonprotein amino acid.

茶氨酸就是这样一种非蛋白质氨基酸。

Theanine tends to stimulate the so-called glutamate and glutamine pathway.

茶氨酸往往会刺激所谓的谷氨酸和谷氨酰胺途径。

It's actually very similar to glutamate and glutamine, and it has a lot of effects on a lot of different aspects of the nervous system.

它实际上与谷氨酸和谷氨酰胺非常相似，并且对神经系统的许多不同方面都有很多影响。

But the general effect of theanine is to compete for the receptors for certain neurotransmitters.

但茶氨酸的一般作用是竞争某些神经递质的受体。

And the neurotransmitters I'm referring to are all excitatory neurotransmitters, things like glutamate.

我指的神经递质都是兴奋性神经递质，比如谷氨酸。

And they govern a tremendous amount of our daily thinking and action and feeling, et cetera, because they're present at so many connections between neurons in the brain.

它们控制着我们大量的日常思维、行动和感觉等等，因为它们存在于大脑神经元之间的许多连接中。

Theanine competes for the receptors for glutamate and tends to reduce our overall levels of alertness.

茶氨酸会竞争谷氨酸受体，并往往会降低我们的整体警觉性水平。

So really, when people take theanine along with caffeine, what they're doing is they're really taking a slight-- I don't want to call it depressant to the point where it misleads people and makes people think that it will make you depressed.

所以说真的，当人们同时服用茶氨酸和咖啡因时，他们实际上是在轻微地服用——我不想称其为抑郁症，以至于它会误导人们，让人们认为它会让你感到抑郁。

The word is a little bit misleading.

这个词有点误导。

But it tends to reduce or blunt some of the more excitatory pro-alertness actions of neurons in the brain.

但它往往会减少或减弱大脑中神经元的一些更兴奋的促警觉行为。

So when you take it alongside caffeine, tends to, quote unquote, "even things out a bit." I should mention that the dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams, and the studies that I was able to find showed that essentially up to 900 milligrams per day can be safe.

因此，当你将其与咖啡因一起服用时，往往会“稍微平衡一下”。我应该提到，能有效抵消咖啡因带来的紧张感的茶氨酸剂量为 200 至 400 毫克，而我找到的研究表明，基本上每天 900 毫克的茶氨酸剂量是安全的。

But that's a very high dosage of theanine.

但这是非常高剂量的茶氨酸。

In fact, so much so that it might increase sleepiness to the point where it wouldn't feel good.

事实上，如此之多以至于可能会增加睡意，以至于感觉不舒服。

There are also some positive effects of daytime consumption of theanine that are independent of reducing the jitteriness of caffeine.

白天摄入茶氨酸也有一些积极作用，这些作用与减少咖啡因的神经过敏无关。

For instance, there's a study demonstrating that 17 days of ingesting theanine at these 200 to 400 milligram dosage at one to three times per day can reduce depression and anxiety.

例如，一项研究表明，每天摄入 200 至 400 毫克剂量的茶氨酸 1 至 3 次，连续 17 天可以减少抑郁和焦虑。

There are also some good data out there showing that theanine can have positive effects on endothelial cells-- so blood vessels, capillaries, and so on-- and increase some of the function of blood vessels, allowing them to pass more blood through them and give them a little bit more elasticity, if you will.

还有一些很好的数据表明，茶氨酸可以对内皮细胞（血管、毛细血管等）产生积极影响，并增强血管的某些功能，使它们能够通过更多的血液，并赋予它们更多的弹性（如果您愿意的话）。

So theanine has certain pro-sleep effects if it's taken prior to sleep.

因此，如果睡前服用茶氨酸，则具有一定的促睡眠作用。

It can enhance the quality, depth, and duration of sleep.

它可以提高睡眠的质量、深度和持续时间。

Again, if you're a sleepwalker or somebody who has extremely vivid dreams from which you wake up in the middle of the night, probably best to leave out theanine or maybe reduce the dosage down to 100 milligrams.

再说一次，如果你是一个梦游者或者经常做非常生动的梦并在半夜醒来的人，最好不要服用茶氨酸，或者将剂量减少到 100 毫克。

And if that's still too much, then eliminate it completely.

如果仍然太多，那就彻底消除它。

But theanine can be terrific for enhancing quality, depth, and duration of sleep.

但茶氨酸对于提高睡眠质量、深度和持续时间非常有效。

It can also reduce the jitteriness associated with caffeine-containing beverages and foods.

它还可以减少与含咖啡因的饮料和食物相关的紧张情绪。

And it has certain antidepressant and pro-endothelial effects.

并且具有一定的抗抑郁和促内皮作用。

That is, it can offset depression.

That is, it can offset depression.

It can offset anxiety, although those are minor effects, subtle effects.

它可以抵消焦虑，尽管这些都是轻微的影响，微妙的影响。

And it has been shown to improve endothelial cell.

它已被证明可以改善内皮细胞。

That is, vessel and capillary function and structure in ways that can be beneficial for both brain and body.

也就是说，血管和毛细血管的功能和结构对大脑和身体都有益。

Now one final point about theanine that's worth paying attention to is that the kinetics of theanine are such that you don't need to take theanine every time you ingest a caffeinated beverage.

现在关于茶氨酸值得关注的最后一点是，茶氨酸的动力学使得您不需要每次摄入含咖啡因饮料时都服用茶氨酸。

When we ingest caffeine, the peak effects of caffeine occur about 30 minutes after we drink it.

当我们摄入咖啡因时，咖啡因的峰值效应会在饮用后 30 分钟左右出现。

And there, I'm assuming one takes it all at once.

在那里，我假设有人一次性接受了一切。

And this is a key point that we'll come back to later rather than sipping your coffee slowly over a couple of hours or an hour.

这是我们稍后会讨论的一个关键点，而不是在几个小时或一个小时内慢慢地喝咖啡。

If you drink all 200 or 300 milligrams of caffeine in your coffee or 600 milligrams of your coffee if you're getting one of those commercial coffees and you take theanine along with it, theanine will block some of the jitteriness and anxiety-inducing effects of caffeine that can occur for much longer than the effects that caffeine lasts.

如果你喝掉咖啡中全部 200 或 300 毫克咖啡因，或者喝掉 600 毫克咖啡，如果你购买其中一种商业咖啡，并且同时服用茶氨酸，茶氨酸会阻止咖啡因引起的一些神经过敏和焦虑效应，这种效应的持续时间可能比咖啡因的效应持续时间长得多。

So the peak in theanine occurs about an hour after ingestion.

因此，茶氨酸的峰值出现在摄入后大约一小时。

I suppose if you want to get really fancy and really dial in the kinetics, you could ingest theanine about half hour before you ingest your caffeine.

我想如果你想变得非常奇特并真正调节动力学，你可以在摄入咖啡因之前大约半小时摄入茶氨酸。

But I think that's getting a little bit excessive in terms of controlling your microenvironment, if you will.

但我认为，如果你愿意的话，就控制你的微环境而言，这有点过度了。

I think it would be perfectly fine to take a 100 to 200 milligram capsule of theanine along with your coffee or tea or so forth and just realize that if you drink more caffeine or you extend your caffeine intake over several hours that you don't necessarily have to take theanine repeated times throughout the day.

我认为，与咖啡或茶等一起服用 100 至 200 毫克茶氨酸胶囊是完全可以的，只要意识到，如果您喝更多的咖啡因或将咖啡因的摄入量延长几个小时，那么您不一定需要在一天中重复服用茶氨酸。

I'd like to take a brief break and thank our sponsor, InsideTracker.

我想短暂休息一下并感谢我们的赞助商 InsideTracker。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。

I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health can only be analyzed from a quality blood test.

长期以来，我一直坚信定期进行血液检查，原因很简单，影响您当前和长期健康的许多因素只能通过高质量的血液测试来分析。

The problem with a lot of blood and DNA tests out there, however, is that you get data back about metabolic factors, lipids, and hormones, and so forth, but you don't know what to do with those data.

然而，大量血液和 DNA 测试的问题在于，您获得有关代谢因素、脂质和激素等的数据，但您不知道如何处理这些数据。

InsideTracker solves that problem and makes it very easy for you to understand what sorts of nutritional, behavioral, maybe even supplementation-based interventions you might want to take on in order to adjust the numbers of those metabolic factors, hormones, lipids, and other things that impact your immediate and long-term health to bring those numbers into the ranges that are appropriate and indeed optimal for you.

InsideTracker 解决了这个问题，让您很容易了解您可能需要采取哪些营养、行为、甚至基于补充剂的干预措施，以调整那些影响您当前和长期健康的代谢因素、激素、脂质和其他因素的数量，使这些数字达到适合您且实际上最适合您的范围。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman and get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，您可以访问 insidetracker.com/huberman 并享受任何 InsideTracker 计划 20% 的折扣。

That's insidetracker.com/huberman to get 20% off.

访问 insidetracker.com/huberman 可享受 20% 的折扣。

Let's talk for a moment about when to avoid caffeine.

让我们谈谈何时避免摄入咖啡因。

And in the same stroke, let's also talk about some of the myths around caffeine.

同时，我们也来谈谈有关咖啡因的一些误解。

For instance, one of the major myths around caffeine is that it can increase osteoporosis.

例如，关于咖啡因的主要误解之一是它会增加骨质疏松症。

It turns out that, while there is a relationship, of course, between calcium and osteoporosis-- that is reductions in bone density.

事实证明，虽然钙和骨质疏松症之间当然存在某种关系，即骨密度降低。

And it is the case that caffeine can extract calcium from certain tissues.

咖啡因可以从某些组织中提取钙。

The large scale studies that are out there essentially prove that, if people are ingesting enough calcium through their diet, which most everybody is-- although certainly, there are some people that need to supplement calcium or make it a point to consume more calcium-containing foods.

现有的大规模研究基本上证明，如果人们通过饮食摄入足够的钙（大多数人都是如此）——当然，有些人需要补充钙或强调摄入更多含钙食物。

But assuming that you are getting adequate levels of calcium, there is no direct relationship between caffeine intake and osteoporosis, at least not that I'm aware of.

但假设您摄入了足够的钙，咖啡因摄入量与骨质疏松症之间没有直接关系，至少我不知道。

I know this was debated for a number of years in the literature, but the literature seems to have arrived at a general consensus now that caffeine itself is not going to create or exacerbate osteoporosis, provided people are getting enough calcium through their diet.

我知道这在文献中已经争论了很多年，但现在文献似乎已经达成了普遍共识：只要人们通过饮食摄入足够的钙，咖啡因本身就不会造成或加剧骨质疏松症。

That is, through foods, through supplementation, or both.

也就是说，通过食物、通过补充剂或两者兼而有之。

Some of the other myths around caffeine are that, for instance, caffeine will reduce testosterone levels or will reduce estrogen levels.

关于咖啡因的其他一些误解是，例如，咖啡因会降低睾酮水平或降低雌激素水平。

Other myths out there are in exact opposite to that, that caffeine will increase testosterone levels, in particular, free testosterone levels.

其他神话与此完全相反，即咖啡因会增加睾酮水平，特别是游离睾酮水平。

There have been some large scale studies addressing the hormone effects of caffeine.

已经有一些大规模研究探讨咖啡因对激素的影响。

They are a little bit difficult to do.

They are a little bit difficult to do.

I should just mention that caveat.

I should just mention that caveat.

And the reason they are difficult to do is because 90% of adults are consuming caffeine.

而它们之所以难以做到，是因为 90% 的成年人都在摄入咖啡因。

And therefore, you can imagine it's very hard to find a control group to compare the caffeine consumers to.

因此，你可以想象很难找到一个对照组来与咖啡因消费者进行比较。

In particular, a control group that's well controlled for other things like lifestyle, diet, exercise, et cetera.

特别是在生活方式、饮食、锻炼等其他方面得到良好控制的对照组。

However, when one controls as well as one can for all the various factors that could impact hormones, what one discovers is that caffeine intake, at least at the dosages we talked about earlier, 1 two 3 milligrams per kilogram of body weight or even up to double that, that there are no consistent increases or reductions in testosterone or estrogen in men or women that can be directly attributed to the caffeine intake.

然而，当人们尽可能控制所有可能影响荷尔蒙的因素时，我们会发现，咖啡因的摄入量，至少在我们之前讨论的剂量下，每公斤体重1-2-3毫克，甚至高达两倍，男性或女性的睾酮或雌激素并没有持续增加或减少，这可以直接归因于咖啡因的摄入。

And I say directly attributed because in these association studies, one always has to wonder, for instance, if because people are ingesting more caffeine, they have more energy and therefore exercising more.

我说直接归因是因为在这些关联研究中，人们总是想知道，例如，是否因为人们摄入了更多的咖啡因，他们就有了更多的能量，因此锻炼了更多。

And exercise is known to have effects on testosterone, estrogen, and other hormones, whether or not the effects of caffeine on those hormones is indirect and so on and so forth.

众所周知，运动会对睾酮、雌激素和其他激素产生影响，无论咖啡因对这些激素的影响是否是间接的，等等。

And this all just underscores the challenges of doing studies on humans in the wild in their natural habitat of living as opposed to an acute study as it's called to bring someone into the laboratory and studying them just for those hours or moments.

这一切都凸显了在自然栖息地对野生人类进行研究的挑战，而不是进行急性研究，因为所谓的急性研究是将某人带入实验室并仅在这些小时或时刻进行研究。

With all that said, there does appear to be a relationship between caffeine intake and so-called sex hormone binding globulin, which is a protein present in the body of both men and women that binds to the sex steroid hormones-- testosterone and estrogen-- and prevents them from being in their free or active form.

话虽如此，咖啡因摄入量与所谓的性激素结合球蛋白之间似乎确实存在某种关系，性激素结合球蛋白是一种存在于男性和女性体内的蛋白质，它与性类固醇激素（睾酮和雌激素）结合，并阻止它们以游离或活跃的形式存在。

It has been shown that ingestion of caffeine-- even in the sorts of dosage ranges that are considered safe and that we've been discussing-- can increase sex hormone binding globulin such that it can slightly reduce overall levels of free testosterone and free estradiol in women.

研究表明，摄入咖啡因——即使是我们一直在讨论的安全剂量范围——可以增加性激素结合球蛋白，从而略微降低女性游离睾酮和游离雌二醇的总体水平。

Now those effects are relatively minor, but they do exist.

现在这些影响相对较小，但它们确实存在。

If any of you are interested in reading further into the effects of caffeine on hormones, I'll just refer you to a couple of studies.

如果你们中有人有兴趣进一步了解咖啡因对激素的影响，我将向您推荐几项研究。

We will link to this in the show note caption.

We will link to this in the show note caption.

The title of the study is "Consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men." And within this study, there is a reference to a equally sized empowered study done on women, both of which converged on the same conclusion, by examining more than a thousand.

该研究的标题是“美国男性含咖啡因饮料的消费和性类固醇激素的血清浓度”。在这项研究中，提到了一项针对女性进行的同等规模的赋权研究，这两项研究通过对一千多名女性进行了检查，得出了相同的结论。

So in this case, 1,410 men or more than a thousand women, that there are increases in sex hormone binding globulin associated with increased intake of coffee, in particular.

因此，在这种情况下，1,410 名男性或超过 1000 名女性认为，性激素结合球蛋白的增加与咖啡摄入量的增加尤其相关。

But they were able to narrow that down specifically to ingestion of caffeine.

但他们能够将范围缩小到咖啡因的摄入量。

So it's not coffee per se that's causing the increase in sex hormone binding globulin.

因此，咖啡本身并不是导致性激素结合球蛋白增加的原因。

It's actually caffeine itself.

It's actually caffeine itself.

So again, the increases in sex hormone binding globulin were not so significant that, at least to my mind, they seem like a concern, although I think that it is worth noting that if you're going to consume caffeine that you probably want to consume caffeine in a way that is in dosages and with the sort of timing that will allow you to get away with ingesting caffeine but not to excess, so to derive the benefits of caffeine without for instance driving up sex hormone binding globulin too far.

再说一次，性激素结合球蛋白的增加并没有那么显着，至少在我看来，它们似乎是一个令人担忧的问题，尽管我认为值得注意的是，如果你要摄入咖啡因，你可能希望以一定的剂量和时间摄入咖啡因，这样你就可以避免摄入咖啡因，但不要过量，这样才能获得咖啡因的好处，而不会使性激素结合球蛋白过高。

Now why would that be a good idea?

Now why would that be a good idea?

Why would you want to make sure that you have enough free testosterone and free estrogen?

您为什么要确保自己有足够的游离睾酮和游离雌激素？

Well, some of that is related to the acute effects of those hormones in terms of well-being and libido and strength and mood, et cetera, but some of those also relates to the longer term effects of sex steroid hormones.

嗯，其中一些与这些激素在幸福感、性欲、力量和情绪等方面的急性影响有关，但其中一些也与性类固醇激素的长期影响有关。

Many people don't realize this, but the sex steroid hormones operate on the receptors at the surface of cells to have immediate effects.

许多人没有意识到这一点，但性类固醇激素作用于细胞表面的受体，从而产生立竿见影的效果。

But they also can enter cells and actually go into the nucleus of cells where the DNA of those cells are contained and control gene expression in those cells.

但它们也可以进入细胞，实际上进入细胞核，其中含有这些细胞的 DNA，并控制这些细胞中的基因表达。

So the sex steroid hormones, testosterone and estrogen, are controlling a lot of different cellular functions over long periods of time.

因此，性类固醇激素、睾酮和雌激素在很长一段时间内控制着许多不同的细胞功能。

So blunting their action over long periods of time is probably not a great idea.

因此，长期削弱他们的行动可能不是一个好主意。

But again, at the dosages of caffeine that we're talking about today, 1 to 3 milligrams per kilogram of body weight, unlikely that the increases in sex hormone binding globulin that one experiences from that are going to be detrimental.

但同样，按照我们今天讨论的咖啡因剂量，每公斤体重 1 到 3 毫克，由此带来的性激素结合球蛋白的增加不太可能是有害的。

And certainly, the positive effects of caffeine that one experiences in terms of mental performance and physical performance and the fact that it increases energy to do the sorts of things like exercise that we know can profoundly improve hormone profiles, twofold or threefold improvement in hormone profiles.

当然，咖啡因在精神表现和身体表现方面的积极作用，以及它增加能量去做诸如运动之类的事情的事实，我们知道可以极大地改善激素水平，使激素水平提高一倍或三倍。

In that case, it seems that ingesting caffeine is overall a good thing, provided it's not in excess.

在这种情况下，摄入咖啡因总体上似乎是一件好事，只要不过量。

That also makes this the appropriate time to mention one of the more impressive effects of caffeine, which is on overall levels of mood and mental health.

这也使得现在是时候提及咖啡因更令人印象深刻的影响之一，即对情绪和心理健康的整体水平。

There are several studies on this, but the one that I'm particularly fond of was published in 2019 in Psychiatry Research.

这方面有几项研究，但我特别喜欢的一项研究发表于 2019 年的《精神病学研究》杂志上。

And the title of the paper is "Inverse association between caffeine intake and depressive symptoms in US adults." And these are data from the National Health and Nutrition Examination Survey.

论文的标题是“美国成年人咖啡因摄入量与抑郁症状之间的负相关”。这些是来自全国健康和营养检查调查的数据。

And the basic takeaway is that, while, of course, there are a ton of different factors that are going to relate to whether or not people are depressed or not, life circumstances, genetics, and so on, that-- and here I'm quoting from the study.

基本的结论是，当然，有很多不同的因素与人们是否抑郁、生活环境、遗传等等有关，但我在这里引用了这项研究。

"Caffeine's psychostimulant properties-- that just means the ability to make us feel more alert and positive-- appeared to protect against depressive symptoms."

“咖啡因的精神兴奋特性——这意味着它能够让我们感觉更加警觉和积极——似乎可以预防抑郁症状。”

And, of course, they acknowledge that additional studies are needed, but this is just one of several studies pointing to the fact that people who regularly ingest caffeine in the appropriate dosages do seem to enjoy an antidepressive effect overall.

当然，他们承认还需要进行更多的研究，但这只是几项研究之一，这些研究表明，经常摄入适当剂量咖啡因的人似乎确实总体上具有抗抑郁作用。

I wouldn't want anyone to consider caffeine a treatment for severe depression or at least not alone a treatment for severe depression.

我不希望任何人认为咖啡因可以治疗严重抑郁症，或者至少不能单独治疗严重抑郁症。

But provided the anxiety-inducing effects of caffeine can be kept in check through use of theanine or making sure that the dosage and the timing of caffeine ingestion is correct, then caffeine overall seems to be good for our mood and prevent depression or at least keep depression at bay when depression might otherwise surface or be more severe.

但是，如果可以通过使用茶氨酸或确保咖啡因摄入的剂量和时间正确来控制咖啡因引起的焦虑作用，那么咖啡因总体上似乎对我们的情绪有好处，可以预防抑郁症，或者至少在抑郁症可能出现或更严重时阻止抑郁症。

And, of course, there are the don'ts surrounding caffeine intake as it relates to sleep.

当然，咖啡因的摄入也有一些禁忌，因为它与睡眠有关。

And to put it very simply, sleep-- that is getting enough quality sleep each night-- is the foundation.

简而言之，睡眠——即每晚获得足够的优质睡眠——是基础。

It is the bedrock of mental health, physical health, and performance.

它是心理健康、身体健康和表现的基石。

Sleep and the power of sleep far exceeds any nootropic you could ever take, any prescription drug you could ever take, any health-promoting tool for your immune system, your metabolism, your mental function, your physical function you could ever take.

睡眠和睡眠的力量远远超过您可以服用的任何促智药、您可以服用的任何处方药、您可以服用的任何促进免疫系统、新陈代谢、心理功能、身体功能健康的工具。

Sleep is the bedrock.

睡眠是基础。

I know a lot of people experience challenge with sleep.

我知道很多人都遇到睡眠挑战。

Nobody is perfect about sleep.

Nobody is perfect about sleep.

That's important to keep in mind.

记住这一点很重要。

I think a good goal is to get enough quality sleep of sufficient duration 80% of the nights of your life and then as much as possible to make sure that the remaining 20% of nights you are not getting enough sleep for good reasons as opposed to hard reasons.

我认为一个好的目标是在一生中 80% 的夜晚获得足够的、持续时间充足的优质睡眠，然后尽可能确保剩下的 20% 的夜晚您没有获得足够的睡眠是出于好的原因，而不是硬性的原因。

Good reasons would include raising children.

Good reasons would include raising children.

That's important.

这很重要。

After all, every species desires to make more of itself and to preserve and extend the well-being of its young, so child-rearing is a perfectly legitimate reason to get a lack of sleep.

毕竟，每个物种都渴望让自己变得更好，并保护和延长其后代的福祉，因此养育孩子是睡眠不足的一个完全合理的理由。

But you really want to strive to get quality sleep most nights of your life, which means that, even if you're somebody who can, quote unquote, "drink an espresso" and then fall right asleep, that you avoid caffeine intake in the 12 hours prior to sleep.

但您确实希望一生中的大部分夜晚都努力获得优质睡眠，这意味着，即使您可以直接“喝一杯浓缩咖啡”然后入睡，也请避免在睡前 12 小时内摄入咖啡因。

I realize not everyone will be able to do that.

I realize not everyone will be able to do that.

And in fact, I sometimes violate that, so I tend to go to sleep around 10:00 PM every night, sometimes 11:00, occasionally 12:00 midnight, but usually around 10:00 PM every night.

事实上，我有时会违反这一点，所以我倾向于每晚 10:00 左右睡觉，有时是 11:00，偶尔是午夜 12:00，但通常是每晚 10:00 左右。

I confess that my last ingestion of caffeine is not always 10:00 AM or prior to that, so sometimes I will have caffeine up until 11:00 AM or maybe noon.

我承认我最后一次摄入咖啡因并不总是上午 10:00 或之前，所以有时我会在上午 11:00 或中午之前喝咖啡因。

And very, very rarely, I'll have an afternoon coffee or espresso or noncalorie-containing soda or tea or something that's of that sort.

而且非常非常罕见，我会在下午喝咖啡或浓缩咖啡或不含卡路里的苏打水或茶或类似的东西。

But I really tried to restrict my caffeine intake to the early part of my day that is before noon, given that I go to sleep around 10:00 PM each night.

但考虑到我每晚 10:00 左右睡觉，我确实尝试将咖啡因的摄入量限制在中午之前。

And I strongly encourage everyone out there to try and limit their afternoon caffeine intake.

我强烈鼓励每个人尝试限制下午咖啡因的摄入量。

This is something that Dr. Matt Walker, who's an expert sleep researcher out of University of California Berkeley Psychology and neuroscience department there, author of the incredible book Why We sleep.

这是加州大学伯克利分校心理学和神经科学系的专家睡眠研究员马特·沃克博士的观点，也是令人难以置信的《我们为什么睡觉》一书的作者。

He's been on this podcast, many other podcasts, talking about the importance of sleep.

他一直在这个播客和许多其他播客上谈论睡眠的重要性。

He will remind us, and I'll remind you now that the quarter life of caffeine is 12 hours.

他会提醒我们，我现在也会提醒你，咖啡因的四分之一寿命是 12 小时。

I mentioned this earlier, but I'm going to repeat it again.

我之前提到过这一点，但我要再重复一遍。

And that means that, if you ingest caffeine at noon, 25% of its effects more or less, OK?

这意味着，如果你在中午摄入咖啡因，或多或少会产生 25% 的影响，好吗？

I'm using a broad stroke here to talk about quarter life.

我在这里泛泛地谈论四分之一的生活。

25% of that is still going to be bioactive at midnight that night, which will disrupt the early phase of your night, the amount of slow-wave sleep, which then in turn will disrupt the amount of rapid eye movement sleep, which will disrupt your emotional processing during the following day and so on and so forth.

其中 25% 在当天晚上的午夜仍然具有生物活性，这会扰乱您夜间的早期阶段，即慢波睡眠量，进而扰乱快速眼动睡眠量，从而扰乱您第二天的情绪处理，依此类推。

None of this is to say that if you have the occasional cup of coffee in the afternoon, that it's going to completely demolish your sleep/wake cycle forever.

这并不是说，如果您在下午偶尔喝杯咖啡，它将永远彻底破坏您的睡眠/觉醒周期。

But I really encourage people to avoid drinking caffeine in the 12 hours prior to sleep.

但我真的鼓励人们在睡前 12 小时内避免喝咖啡因。

And if you can't do that, within the 10 hours prior to sleep.

如果您做不到，请在睡前 10 小时内这样做。

And if you can't do that, within the 8 hours prior to sleep.

如果您做不到，请在睡前 8 小时内这样做。

So really try and limit your caffeine intake in the 8 to 12 hours prior to going to sleep at night.

因此，请真正尝试在晚上睡觉前 8 至 12 小时内限制咖啡因的摄入量。

And, of course, slow-wave sleep, aka deep sleep, is the sleep that's associated with somewhat mundane dreams, which makes it sound like it might not be that important.

当然，慢波睡眠，又名深度睡眠，是与一些平凡的梦相关的睡眠，这听起来似乎并不那么重要。

But it's also the sleep that's associated with growth hormone release, which is important for protein synthesis, repair of all bodily tissues and metabolism.

但睡眠也与生长激素的释放有关，生长激素对于蛋白质合成、所有身体组织的修复和新陈代谢都很重要。

And slow-wave sleep is also critically attached to your immune system's ability to clear out bacteria and viruses that might otherwise infect your tissues.

慢波睡眠还与免疫系统清除可能感染组织的细菌和病毒的能力密切相关。

Now I'd like to talk about caffeine and performance.

现在我想谈谈咖啡因和性能。

And that includes both mental performance and physical performance.

这包括心理表现和身体表现。

Now I'd like to talk about caffeine and its positive effects on performance when used correctly.

现在我想谈谈咖啡因及其在正确使用时对表现的积极影响。

And here we are referring to both mental performance and physical performance.

这里我们指的是心理表现和身体表现。

The exploration of caffeine as a pro-performance tool has been explored since the 1930s, at least that's some of the earliest documented literature on this.

自 20 世纪 30 年代以来，人们一直在探索咖啡因作为一种促进性能的工具，至少这是一些最早记录于此的文献。

Although I have to imagine, given that people have been using caffeine for much longer than that, that long ago somebody realized that, by ingesting a certain plant, that they felt much more alertness and were able to hunt and gather or do any number of different things better and, as a consequence, decide to consume more of that plant.

尽管我不得不想象，考虑到人们使用咖啡因的时间比这要长得多，很久以前就有人意识到，通过摄入某种植物，他们会感到更加警觉，并且能够更好地狩猎和采集或做许多不同的事情，因此决定消耗更多的那种植物。

Now these days, we consume a lot of caffeine in the form of coffee and tea mainly, and some people consume it in the form of caffeine tablets or energy drinks, et cetera.

如今，我们主要以咖啡和茶的形式摄入大量咖啡因，有些人以咖啡因片或能量饮料等形式摄入咖啡因。

Across the board, one finds that caffeine intake at a level of 1 to 3 milligrams per kilogram of body weight improves reaction time.

总体而言，人们发现每公斤体重摄入 1 至 3 毫克咖啡因可以改善反应时间。

That is, it reduces the amount of time to take a physical action or to answer a question correctly with a verbal response.

也就是说，它减少了采取身体动作或通过口头回答正确回答问题的时间。

It can also improve coordination.

It can also improve coordination.

It can also improve memory, although I do want to mention that, whereas most studies of the effects of caffeine on improving mental and physical performance involve taking caffeine at 1 to 3 milligrams per kilogram of body weight before the mental task or physical task, there is also a pro-performance effect of caffeine on memory if one takes caffeine after learning certain material or I should say being exposed to certain material.

它也可以提高记忆力，尽管我确实想提一下，虽然大多数关于咖啡因对改善精神和身体表现的影响的研究都涉及在进行脑力任务或体力任务之前以每公斤体重 1 至 3 毫克的量服用咖啡因，但如果一个人在学习某些材料或我应该说接触某些材料后服用咖啡因，咖啡因也会对记忆力产生促进作用。

We'll come back to that in a few minutes.

We'll come back to that in a few minutes.

If one examines reaction time, mood, alertness, focus, and memory or the ability to call up information from memory, or physical dexterity, power output, endurance, and overall feelings of well-being during exercise and exertion, caffeine has been shown in numerous studies in both men and women to improve all of those metrics significantly.

如果检查反应时间、情绪、警觉性、注意力和记忆力或从记忆中调出信息的能力，或身体灵活性、功率输出、耐力以及运动和用力过程中的整体幸福感，大量研究表明，咖啡因可以显着改善男性和女性的所有这些指标。

So this is all just to say that caffeine is an incredible performance-enhancing tool.

所以这只是说咖啡因是一种令人难以置信的性能增强工具。

Now, what's not obvious from the statement that caffeine is a performance-enhancing tool across the board and in men and women and in different contexts is that the way in which caffeine is taken is very important.

现在，从“咖啡因是一种全面的、对男性和女性以及在不同情况下提高表现的工具”这一说法中不明显的是，咖啡因的摄入方式非常重要。

Because 90% or more of adults consume caffeine, finding controls for studies of caffeine is really challenging.

由于 90% 或更多的成年人摄入咖啡因，因此寻找咖啡因研究的对照确实具有挑战性。

That is, finding people who don't ingest caffeine regularly is a very challenging task for the researcher.

也就是说，找到不经常摄入咖啡因的人对于研究人员来说是一项非常具有挑战性的任务。

And as a consequence, many of the studies of caffeine on human beings involve depriving regular caffeine users of caffeine and then examining the effects of caffeine given after a period of, say, 5 to 15 days of abstinence in a person that is essentially experiencing mild withdrawal symptoms because they haven't had the caffeine that they were used to getting.

因此，许多关于咖啡因对人类的研究都涉及剥夺经常喝咖啡因的人的咖啡因摄入量，然后检查在戒断一段时间（例如 5 至 15 天）后给予咖啡因的影响，这些人基本上会经历轻微的戒断症状，​​因为他们没有摄入他们习惯的咖啡因。

So this is an important point.

So this is an important point.

And it's a point that likely exacerbates the observed pro-performance effects of caffeine.

这一点可能会加剧观察到的咖啡因对表现的影响。

Now all of that isn't necessarily a problem, provided you keep it in mind.

现在，只要您牢记这一点，所有这些都不一定是问题。

And it actually points to a way in which even if you're a regular caffeine user, you can extract more of the benefits of caffeine.

它实际上指出了一种方法，即使您是经常喝咖啡因的人，您也可以从咖啡因中获得更多好处。

The simplest way to do this, for instance, is to look back to what we talked about earlier in terms of the need to have most of your cortisol increase restricted to the hour or hours just after waking in terms of mood and alertness and performance.

例如，最简单的方法就是回顾一下我们之前讨论过的内容，即需要将大部分皮质醇的增加限制在醒来后的一个或多个小时内，以提高情绪、警觉性和表现。

One of the ways to increase the peak of that cortisol early in the day is to consume caffeine shortly after that peak occurs.

在一天中早些时候增加皮质醇峰值的方法之一是在峰值出现后不久摄入咖啡因。

And this was really nicely demonstrated in a study entitled caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels.

一项题为“咖啡因在清醒时刺激皮质醇分泌与咖啡因摄入水平相关”的研究很好地证明了这一点。

We will provide a link to this study.

我们将提供该研究的链接。

It's a somewhat complicated study because they looked at a bunch of different times of day for caffeine intake.

这是一项有点复杂的研究，因为他们观察了一天中不同时间的咖啡因摄入量。

And I should mention, in this study, they use this 300 milligrams per day or 600 milligrams per day.

我应该提到，在这项研究中，他们每天使用 300 毫克或 600 毫克。

So that's quite high, although for people of sufficient body weight and who are accustomed to taking caffeine, it's certainly not going to be in excess of what a lot of people out there are taking.

所以这个含量相当高，尽管对于体重充足且习惯摄入咖啡因的人来说，它肯定不会超过很多人的摄入量。

But basically, what they observed was the following.

但基本上，他们观察到的是以下内容。

Cortisol responses to caffeine are reduced but not eliminated in people who consume caffeine on a daily basis.

每天摄入咖啡因的人，皮质醇对咖啡因的反应会降低，但不会消除。

What this means is that, if you wake up-- as I recommended earlier, you avoid drinking caffeine for the first 90 to 120 minutes after waking, but you do get some sunlight or other bright light in your eyes in that time, maybe even get some exercise in that time, which would be even better-- and then you ingest caffeine, you will get a further increase in cortisol, which, provided it's restricted to the early part of the day, is a good thing overall for mood and alertness.

这意味着，如果你醒来——正如我之前建议的那样，你在醒来后的前 90 到 120 分钟内避免喝咖啡因，但在这段时间里你的眼睛确实得到了一些阳光或其他明亮的光线，甚至可能在这段时间进行一些锻炼，这会更好——然后你摄入咖啡因，你的皮质醇会进一步增加，如果它仅限于一天的早些时候，这对情绪和情绪来说都是一件好事。警觉性。

So this is a simple performance-enhancing tool, which is to stack caffeine on the tail of that early cortisol peak.

所以这是一个简单的提高表现的工具，就是在早期皮质醇峰值的尾部添加咖啡因。

I should also mention, however, that, in this study, they had people do a five-day caffeine abstinence prior to being tested with 300 milligrams or 600 milligrams of caffeine.

然而，我还应该提到的是，在这项研究中，他们让人们在接受 300 毫克或 600 毫克咖啡因测试之前进行为期五天的咖啡因禁欲。

So the simple tool to extract from this and other studies like it is that, if you want to experience the maximum alertness-promoting effects of caffeine when you ingest it early in the day, you would abstain from caffeine for five days and then ingest caffeine 90 to 120 minutes after waking.

因此，从这项研究和其他类似研究中提取的简单工具是，如果你想在清晨摄入咖啡因时体验到咖啡因的最大提神作用，你可以戒掉咖啡因五天，然后在醒来后 90 到 120 分钟摄入咖啡因。

I would still hope that you were doing all the other things that I described-- morning sunlight, exercise, et cetera-- correctly.

我仍然希望你正确地做我所描述的所有其他事情——早晨的阳光、锻炼等等。

But regardless, it's very clear that a five-day abstinence from caffeine however painful that might be will increase the performance-enhancing effects of caffeine when you take caffeine on that sixth day.

但无论如何，很明显的是，五天的咖啡因戒断，无论多么痛苦，当你在第六天摄入咖啡因时，都会增加咖啡因提高表现的效果。

Now, I'm sure many of you out there are saying, why would I ever want to abstain from caffeine for five days in order to just get this six-day performance-enhancing effect?

现在，我相信你们很多人都会说，为什么我要戒掉咖啡因五天才能获得六天的表现增强效果呢？

Well, there are a couple of reasons for doing that.

这样做有几个原因。

Perhaps you're planning to travel to a new time zone, and you want to use caffeine as a stimulant to stay up during the day in the new time zone.

也许您正计划去一个新的时区旅行，并且您想使用咖啡因作为兴奋剂在新时区的白天熬夜。

That's a somewhat unusual case.

这是一个有点不寻常的案例。

Others of you might be interested in the pro-physical performance effects of caffeine.

你们中的其他人可能对咖啡因的促进身体机能的作用感兴趣。

We'll talk more about these in a little bit.

我们稍后将详细讨论这些内容。

But you want to get the maximum strength increase or the maximum endurance increase from ingesting, in this case, 300 to 600 milligrams of caffeine.

但您希望通过摄入（在本例中为 300 至 600 毫克咖啡因）来获得最大的力量增加或最大的耐力增加。

Well, in that case, abstaining from caffeine for five days will greatly exacerbate the pro-performance effects of caffeine when you take it on that sixth day, although admittedly, those five days are likely to be pretty painful if you're a regular caffeine user.

好吧，在这种情况下，戒掉咖啡因五天会在第六天服用咖啡因时大大加剧咖啡因的促表现效果，尽管不可否认的是，如果您是经常喝咖啡因的人，这五天可能会非常痛苦。

Another variation on this, however, might be to have the amount of caffeine that you ingest on a daily basis and then go back to your regular level of caffeine intake on that day in which you need the caffeine to really boost your mood, energy, and performance.

然而，另一种变化可能是每天摄入一定量的咖啡因，然后在需要咖啡因来真正提升情绪、精力和表现的那天恢复到正常的咖啡因摄入量。

Another reason why you might want to abstain from caffeine or reduce your caffeine intake for a period of time and then go back to your regular caffeine intake is simply to identify how much of an effect caffeine is really having on your overall level of daily functioning and mood.

您可能想要戒掉咖啡因或减少咖啡因摄入量一段时间，然后恢复正常咖啡因摄入量的另一个原因只是为了确定咖啡因对您日常功能和情绪的整体水平到底有多大影响。

This was something that was actually covered in beautiful detail in a book by Michael Pollan all about caffeine.

迈克尔·波伦（Michael Pollan）在一本关于咖啡因的书中实际上详细介绍了这一点。

It's available on Audible.

它可以在 Audible 上找到。

I really enjoyed that book.

我真的很喜欢那本书。

It describes his experience with the decision to completely abstain from caffeine for a period of months, although I confess that after hearing that book, what it basically made me want to do is never quit drinking caffeine because it sounded as if, at least my interpretation was, that even after several weeks or months of abstaining from caffeine, that he still fantasized about the effects of caffeine.

它描述了他决定完全戒除咖啡因几个月的经历，尽管我承认，听完这本书后，它基本上让我想做的就是永远不要戒掉咖啡因，因为听起来，至少我的解释是，即使在戒除咖啡因几周或几个月之后，他仍然幻想着咖啡因的效果。

But he did mention that, when returning to ingesting caffeine after a period of long abstinence, that it had almost a-- let's not call it a psychedelic property, but it had such obvious effects on mood and alertness and feelings of well-being that it really highlighted for him the extent to which caffeine normally was allowing him to just function what he thought was normally.

但他确实提到，在长期戒断一段时间后重新摄入咖啡因时，它几乎具有——我们不要称其为迷幻特性，但它对情绪、警觉性和幸福感有如此明显的影响，这确实让他突显了咖啡因通常在多大程度上允许他正常发挥他认为正常的功能。

So in other words, many of us don't even really know what our normal basal level of cognitive and physical functioning is because we're ingesting caffeine on such a regular basis.

换句话说，我们中的许多人甚至不知道我们正常的认知和身体功能基础水平是多少，因为我们经常摄入咖啡因。

I confess that, as much as I enjoyed that book and as intriguing as his description of caffeine abstinence and then the return to caffeine was, I don't intend to ever find out personally.

我承认，尽管我很喜欢这本书，也很有趣，他对咖啡因戒断和咖啡因回归的描述也很有趣，但我个人并不打算去了解。

Now a very good reason why you might want to abstain from caffeine for a deliberate period of time and then return to caffeine intake is for its physical performance-enhancing effects.

现在，您可能想要刻意戒掉咖啡因一段时间，然后重新摄入咖啡因，一个很好的理由是它可以增强身体表现。

And here we can look to a really interesting study.

在这里我们可以看看一项非常有趣的研究。

The title of which is "Time course of tolerance to the performance effects of caffeine." And what I like about this study is that, while yes, it does say that abstaining from caffeine and then returning to caffeine intake can enhance physical performance in a very specific way, it also says that, if you take caffeine regularly, you can still see the physical performance-enhancing effects of caffeine.

其标题是“对咖啡因性能影响的耐受时间过程”。我喜欢这项研究的是，虽然它确实说戒掉咖啡因然后重新摄入咖啡因可以以一种非常具体的方式增强身体表现，但它还说，如果你定期服用咖啡因，你仍然可以看到咖啡因增强身体表现的效果。

Although they are not quite as robust as they would be had you abstained from caffeine.

尽管它们并不像戒掉咖啡因时那么强大。

The design of the study is pretty straightforward.

这项研究的设计非常简单。

They had people either ingest 3 milligrams per kilogram of caffeine for 20 consecutive days.

他们让人们连续 20 天摄入每公斤 3 毫克的咖啡因。

Many people are already doing that, I realize, but they had people do that or ensure that they were doing that.

我意识到，很多人已经在这样做了，但他们让人们这样做或确保他们这样做。

Or others ingested a placebo for 20 days, so they abstained from caffeine without realizing it.

或者其他人服用安慰剂 20 天，因此他们在没有意识到的情况下戒掉了咖啡因。

Then after that 20 days of either ingesting caffeine or a placebo, their peak performance was measured in terms of aerobic output.

然后，在摄入咖啡因或安慰剂 20 天后，根据有氧输出量来衡量他们的最佳表现。

But prior to that measurement, they had caffeine, OK?

但在测量之前，他们摄入了咖啡因，好吗？

So it's 20 days of caffeine and then a 21st day of caffeine and then the physical task on that 21st day.

所以这是 20 天的咖啡因，然后是第 21 天的咖啡因，然后是第 21 天的体力任务。

Or it's 20 days of abstinence from caffeine.

或者是戒掉咖啡因 20 天。

And then on day 21, you get caffeine, and you get the same physical test.

然后在第 21 天，你摄入咖啡因，并进行相同的身体测试。

And what they discovered was that the ingestion of caffeine increased peak performance in this aerobic output dramatically if people had abstained from caffeine.

他们发现，如果人们戒掉咖啡因，摄入咖啡因会显着提高有氧输出的峰值表现。

But for people that had consumed caffeine all the way through up until that day, it still was effective to ingest caffeine on day 21 but not as effective as it would have been had they abstained.

但对于在那一天之前一直摄入咖啡因的人来说，在第 21 天摄入咖啡因仍然有效，但不如戒掉咖啡因那么有效。

And in fact, the magnitude of what they call ergogenic effect, which is the pro-performance-enhancing effect of caffeine, was higher on the first day than in subsequent days when they allowed people to continue caffeine intake.

事实上，他们所说的麦角作用，即咖啡因的促进表现的增强作用，在第一天的强度比随后允许人们继续摄入咖啡因的几天要高。

So the takeaway from this study is really straightforward.

所以这项研究的结论非常简单。

If you want to get the maximum physical performance-enhancing effects of caffeine, you abstain from caffeine for 20 days.

如果您想最大限度地发挥咖啡因增强身体机能的作用，请戒掉咖啡因 20 天。

Then on day 21, when you're going to do the physical thing, the task, you ingest caffeine about 30 minutes to an hour before you do that physical challenge.

然后在第 21 天，当您要进行体力活动（即任务）时，您会在进行体力挑战之前大约 30 分钟到一小时摄入咖啡因。

Now 20 days of abstinence is going to be rough for a lot of people.

现在，20天的禁欲对于很多人来说将是艰难的。

I certainly don't want to sign up for this study.

我当然不想报名参加这项研究。

In which case, you might want to do five days of abstinence as we talked about before.

在这种情况下，您可能需要像我们之前讨论的那样禁欲五天。

And then on day six is the day that you ingest caffeine and do the physical task.

然后第六天是您摄入咖啡因并进行体力活动的日子。

There are even some studies showing that you can abstain from caffeine for just two days, for just 48 hours.

甚至有一些研究表明，您只需两天（48 小时）不摄入咖啡因即可。

And, in particular, if you are a regular user of caffeine, this allows you to, on day three, ingest caffeine at the dose that's appropriate for you and do the physical, or I should mention mental performance task and perform significantly better than those that have been taking caffeine throughout the entire period leading up to the challenge.

而且，特别是，如果您是咖啡因的经常使用者，这可以让您在第三天以适合您的剂量摄入咖啡因并进行身体或我应该提到的心理表现任务，并且比那些在挑战之前的整个期间服用咖啡因的人表现得更好。

So you don't necessarily need to abstain for 20 days in order to get the pro-performance effects of caffeine on day 21.

因此，您不一定需要戒掉 20 天才能在第 21 天获得咖啡因的促表现效果。

You could do five days of abstinence prior or even two days of abstinence prior.

您可以提前五天禁欲，甚至可以提前两天禁欲。

Or if that's intolerable to you as it is in my mind, to me, to just reduce your caffeine intake slightly or even perhaps have it if you can tolerate that in the week or two weeks or maybe even three weeks preceding some physical or mental challenge.

或者，如果这对你来说是无法忍受的，就像我认为的那样，对我来说，稍微减少你的咖啡因摄入量，或者如果你能在某些身体或精神挑战之前的一周或两周甚至三周内忍受的话，甚至可以喝点咖啡因。

Now again, this sort of implies that you're going up against a marathon, or you're going up against a series of long tests, maybe standardized tests in one day.

现在，这又意味着您将面临一场马拉松，或者您将面临一系列长时间的测试，也许是一天内的标准化测试。

There, I just really want to point out that there is an abundant literature showing that people perform best on mental tests if they are in the state that they were when they studied for that material.

在那里，我真的想指出，有大量文献表明，如果人们处于学习材料时的状态，那么他们在心理测试中表现最好。

Now in college, I knew a number of people who took this to the extreme, thinking that if they were to study under the effects of alcohol, that they would be best off consuming alcohol prior to taking exams.

现在在大学里，我认识很多人，他们把这一点发挥到了极端，认为如果他们要在酒精的影响下学习，最好在考试前喝酒。

And it turns out to not be the case.

但事实证明并非如此。

Here we're talking, in particular, about psychostimulant effects of caffeine and other compounds.

在这里，我们特别讨论咖啡因和其他化合物的精神兴奋作用。

So don't think that you can drink or be under the influence of THC and then take-- when you study and then take an exam under the same influence and do just as well as you would had you not ingested anything.

因此，不要认为您可以喝酒或受到 THC 的影响，然后在同样的影响下学习并参加考试，并且表现得和不摄入任何东西时一样好。

Please don't let that be the takeaway.

请不要让它成为外卖。

However, do let it be the takeaway that caffeine's effects are made more potent by a brief to not so brief period of abstinence prior to taking a dosage of caffeine.

然而，请记住，在服用一定剂量的咖啡因之前，短暂或不那么短暂的禁欲期会使咖啡因的作用更加有效。

And then the final point to make is that, if you are somebody who is not accustomed to drinking caffeine, meaning you're hypersensitive to caffeine or you don't regularly ingest caffeine, please do not ingest caffeine on the day of any important mental or physical challenge or performance, because what you will find is that because you are not caffeine-adapted, you will experience changes in your thermal regulation, in your levels of anxiety and jitteriness, and your levels of focus that could be very detrimental to mental or physical performance.

最后要说的是，如果你不习惯喝咖啡因，也就是说你对咖啡因过敏，或者你不经常摄入咖啡因，请不要在任何重要的精神或身体挑战或表演当天摄入咖啡因，因为你会发现，因为你不适应咖啡因，你会经历你的热调节、焦虑和紧张程度以及注意力水平的变化，这些变化可能会非常严重。对精神或身体表现有害。

So you don't want to throw yourself in the deep end by ingesting caffeine if you're not used to it.

因此，如果您不习惯摄入咖啡因，就不想让自己陷入深渊。

And I should mention that for people that are not accustomed to ingesting caffeine or are very sensitive to caffeine.

我应该提到，对于那些不习惯摄入咖啡因或对咖啡因非常敏感的人来说。

Even 25 to 50 milligrams of caffeine in the amount that's found in, for instance, a piece of certain types of chocolate can actually cause anxiety.

例如，一块某些类型的巧克力中即使含有 25 至 50 毫克的咖啡因，实际上也会引起焦虑。

So be careful there.

所以那里要小心。

Here, I'm referring only to people that are accustomed with caffeine intake.

在这里，我仅指那些习惯摄入咖啡因的人。

So what I recommend is to explore the ergogenic effects of caffeine during your training and then to make a decision about what you can reasonably and reliably do in terms of abstinence and then pulse with caffeine on the day of the challenge.

因此，我的建议是在训练期间探索咖啡因的增效作用，然后决定在禁欲方面您可以合理可靠地做什么，然后在挑战当天用咖啡因进行脉冲。

I get a lot of questions as to whether or not caffeine has different effects on the nervous system and on performance in particular, depending on phases of the menstrual cycle.

我收到很多关于咖啡因是否对神经系统，特别是对表现有不同影响的问题，这取决于月经周期的不同阶段。

So I explored that in my research for this episode, and I found two studies both of which we will reference in the show note captions.

因此，我在本集的研究中对此进行了探索，我发现了两项研究，我们将在节目注释标题中引用这两项研究。

The first one is entitled "Caffeine consumption and menstrual function." So it's actually the relationship between caffeine and menstrual function.

第一个标题是“咖啡因消耗与月经功能”。所以这实际上是咖啡因和月经功能之间的关系。

We will do an entire episode about the menstrual cycle and menstrual function.

我们将制作一整集有关月经周期和月经功能的节目。

But the other one as it relates to performance was published in 2020 in the European Journal of Nutrition, which is "Ergogenic effects of caffeine on peak aerobic cycling power during the menstrual cycle." And the basic takeaway of this study is-- frankly, a very nice study, showed that quote, "Caffeine increased peak aerobic cycling power in the early follicular, preovulatory, and midluteal phases of the menstrual cycle."

但另一篇与表现相关的文章发表在 2020 年的《欧洲营养杂志》上，题为“咖啡因对月经周期峰值有氧循环功率的增效作用”。这项研究的基本要点是——坦率地说，这是一项非常好的研究，它表明，“咖啡因增加了月经周期的卵泡早期、排卵前和黄体中期阶段的峰值有氧循环能力。”

Thus, the ingestion-- and again, here they use 3 milligrams of caffeine per kilogram of body mass might be considered an ergogenic aid for women who are in the menstrual cycle during all three phases of their cycle.

因此，摄入——这里他们每公斤体重使用 3 毫克咖啡因，对于处于月经周期所有三个阶段的女性来说，可能被认为是一种增强剂。

So keep that in mind, women-- for those of you that are regular users of caffeine or you're using caffeine to enhance physical performance, there does not seem to be any menstrual cycle phase-dependent effects of caffeine on performance.

因此，请记住这一点，女性，对于那些经常摄入咖啡因或正在使用咖啡因来增强身体表现的人来说，咖啡因对表现似乎没有任何与月经周期阶段相关的影响。

That is, caffeine seems to always increase physical performance regardless of the phase of the menstrual cycle you might happen to be in.

也就是说，无论您正处于月经周期的哪个阶段，咖啡因似乎总是能提高身体机能。

I'd like to touch on a little bit more of the use of caffeine for enhancing mental performance.

我想多谈谈咖啡因在增强精神表现方面的用途。

Yes, it is the case that ingesting 1 to 3 milligrams of caffeine per kilogram of body weight in the 30 minutes or so prior to doing a memory task or sitting down to doing some studying or learning of any kind, physical or mental performance, of any kind is beneficial for all the reasons we talked about before, relate to dopamine and acetylcholine, et cetera.

是的，在执行记忆任务或坐下来进行任何类型的研究或学习之前，每公斤体重摄入 1 至 3 毫克咖啡因，任何类型的身体或精神表现，任何类型的咖啡因都是有益的，原因与我们之前讨论过的有关多巴胺和乙酰胆碱等。

But it turns out that it is also the case that spiking one's adrenaline and other so-called catecholamines-- so this would be dopamine, norepinephrine, and epinephrine-- after a bout of learning can greatly enhance memory for the information that one was trying to learn.

但事实证明，在一次学习后，增加肾上腺素和其他所谓的儿茶酚胺（即多巴胺、去甲肾上腺素和肾上腺素）也可以极大地增强人们对试图学习的信息的记忆。

That's right.

这是正确的。

Spiking your adrenaline after learning can greatly increase memory for the material you're trying to learn.

学习后肾上腺素激增可以大大增强对要学习的内容的记忆。

In fact, this is a practice that dates back centuries and was written about in a beautiful Annual Review of Neuroscience on the biology of memory by James McGaugh, where he talks about medieval practices of children being taught information and then being thrown literally into cold water to stimulate the release of adrenaline and that increase in adrenaline.

事实上，这种做法可以追溯到几个世纪前，詹姆斯·麦高在一篇精彩的关于记忆生物学的神经科学年度评论中对此进行了描述，他在其中谈到了中世纪的做法，即向儿童传授信息，然后将其扔进冷水中以刺激肾上腺素的释放和肾上腺素的增加。

While the mechanism wasn't completely understood, it was understood that that sort of shock to the system from the cold water led to better memory and retention of the information that these children had been exposed to.

虽然这一机制尚不完全清楚，但据了解，冷水对系统的这种冲击可以使这些孩子更好地记忆和保留所接触到的信息。

And it turns out the exact same thing is true for adults in the laboratory or kids in the laboratory.

事实证明，对于实验室里的成年人或实验室里的孩子来说，情况完全相同。

And here I'm not suggesting throwing anyone into cold water.

在这里我并不是建议把任何人扔进冷水里。

If you want to get into cold water, there's a reason we call it deliberate cold exposure on the podcast is that it should be deliberate and controlled by you, not by somebody else.

如果你想进入冷水中，我们在播客上将其称为故意寒冷暴露是有原因的，因为它应该由你故意和控制，而不是由其他人控制。

And if it's controlled by somebody else, that might be military screening or something.

如果它是由其他人控制的，那可能是军事筛查或其他什么。

But here we're talking about deliberately increasing your levels of adrenaline and other catecholamines, dopamine, norepinephrine, et cetera.

但这里我们讨论的是故意增加肾上腺素和其他儿茶酚胺、多巴胺、去甲肾上腺素等的水平。

You can do that certainly by deliberate cold exposure with a cold shower or getting in up to your neck in cold water of any kind.

当然，您可以通过冷水淋浴或将任何种类的冷水浸入至颈部的冷水中来故意暴露在寒冷的环境中。

But the other way to do that is to spike your adrenaline by ingesting 1 to 3 milligrams per kilogram of caffeine after sitting down to try and learn some material I confess that, more often than not, I use caffeine in the same way that most people use it, which is OK.

但另一种方法是在坐下来尝试学习一些材料后，通过摄入每公斤 1 至 3 毫克的咖啡因来刺激你的肾上腺素。我承认，大多数情况下，我使用咖啡因的方式与大多数人使用咖啡因的方式相同，这是可以的。

I'm going to sit down.

我要坐下来。

I'm going to research information for a podcast or assemble some information for a paper or grant, and I want to focus.

我要为播客研究信息或为论文或资助收集一些信息，并且我想集中精力。

So I will drink a cup of coffee at the beginning of that and maybe even throughout that or a couple of yerba maté at the beginning or throughout that.

所以我会在开始时喝一杯咖啡，甚至在整个过程中喝一杯咖啡，或者在开始时或整个过程中喝几杯马黛茶。

Or I'll sip on one or both throughout trying to learn.

或者我会在学习过程中啜饮其中一种或两种。

And that works quite well in terms of maintaining focus and alertness and retention of information, but it is indeed the case.

这对于保持注意力、警觉性和保留信息来说非常有效，但事实确实如此。

That is, the research supports the fact.

也就是说，研究支持了这一事实。

And I've experienced the fact that, if I abstain from caffeine while I'm trying to learn something-- but then I drink caffeine immediately after.

我经历过这样一个事实：如果我在尝试学习某些东西时戒掉咖啡因，但之后我会立即喝咖啡因。

Somewhat surprisingly to me but certainly in a way that's consistent with the research literature, memory for the information that I was focused on prior to ingesting that caffeine is much greater.

让我有些惊讶的是，在某种程度上，这与研究文献是一致的，在摄入咖啡因之前，我对所关注信息的记忆力要强得多。

And here I'm talking about as a personal anecdote, but this is actually what the data point to both in animals and in humans.

我在这里谈论的是个人轶事，但这实际上是动物和人类的数据所表明的。

And if you think about it, it makes perfect sense because the way that the memory systems of the brain are organized is that we go through life experiencing things.

如果你仔细想想，这完全有道理，因为大脑记忆系统的组织方式就是我们在生活中体验事物。

We encounter surprises both good and bad.

我们会遇到惊喜，有好有坏。

We go through the motions of things both typical, mundane, exciting, and novel, and not novel.

我们经历的事物有典型的、平凡的、令人兴奋的、新颖的，也有不新颖的。

And then every once in a while, something will happen that will spike our catecholamines.

然后每隔一段时间就会发生一些事情，使我们的儿茶酚胺激增。

Dopamine, typically if it's a positive surprise.

多巴胺，通常是如果它是一个积极的惊喜。

Adrenaline, which can be associated with both positive surprise or positive events and negative events or surprises.

肾上腺素，既与积极的惊喜或积极事件有关，也与消极事件或惊喜有关。

And without fail, increases in the catecholamines tend to lock in memories for things that preceded the increase in those catecholamines.

毫无疑问，儿茶酚胺的增加往往会锁定儿茶酚胺增加之前发生的事情的记忆。

Again, the catecholamines being dopamine, epinephrine, and norepinephrine, sometimes all three in combination, sometimes just two of those, sometimes just one of those, depending on the experience.

同样，儿茶酚胺是多巴胺、肾上腺素和去甲肾上腺素，有时是三者的组合，有时是其中的两种，有时是其中的一种，具体取决于经验。

So it makes perfect sense that using caffeine at the end of a learning bout would enhance our memory for the information that we are trying to learn.

因此，在学习结束时使用咖啡因可以增强我们对正在学习的信息的记忆，这是完全有道理的。

So if you decide that you want to try and extract this performance-enhancing effect of caffeine, what I recommend would be to try and abstain from caffeine for a day or two prior.

因此，如果您决定尝试提取咖啡因的这种增强性能的效果，我建议您提前一两天尝试戒除咖啡因。

But if you can't, you just continue with your normal caffeine intake.

但如果你不能，你只需继续正常的咖啡因摄入量即可。

But then when you sit down to study or learn something to not ingest any caffeine as you do that but then afterward to ingest caffeine.

但是当你坐下来学习或学习一些东西时，不要摄入任何咖啡因，但随后又摄入咖啡因。

Now in theory, you could probably further enhance the memory encoding effects of adrenaline and the other catecholamines by drinking caffeine and then taking a cold shower or doing deliberate cold exposure if you really wanted to or had the ability to or doing some sort of intense form of exercise.

从理论上讲，如果您真的愿意或有能力或进行某种剧烈运动，您可以通过喝咖啡因然后洗冷水澡或故意冷暴露来进一步增强肾上腺素和其他儿茶酚胺的记忆编码作用。

And we'll talk in a moment about how caffeine, exercise, and the adrenaline system interact.

稍后我们将讨论咖啡因、运动和肾上腺素系统如何相互作用。

But as a brief but relevant to side, brief bouts of intense exercise ranging from 10 to 50 minutes or so have been shown to improve memory for information that one was trying to learn prior to the intense exercise.

但作为一种简短但与侧面相关的运动，10 到 50 分钟左右的短暂剧烈运动已被证明可以提高人们对在剧烈运动之前试图学习的信息的记忆。

This is work from Dr. Wendy Suzuki's lab at NYU as well as other laboratories, some of the work that's being done at Stanford in the Mind, Body Laboratories.

这是纽约大学 Wendy Suzuki 博士的实验室以及其他实验室的工作，其中一些工作正在斯坦福大学身心实验室进行。

And our laboratory points in the direction of these kinds of effects as well.

我们的实验室也指出了这些效应的方向。

They all come back to the same general neurochemical theme, which is that, when we experience an increase in these catecholamines that include adrenaline, dopamine, and norepinephrine, the memory systems of the brain flip on in a way that try to capture the information and the perceptions and the experiences that we were exposed to just prior to the increase in catecholamines and caffeine but also exercise and also cold water.

它们都回到了相同的神经化学主题，那就是，当我们经历这些儿茶酚胺（包括肾上腺素、多巴胺和去甲肾上腺素）的增加时，大脑的记忆系统就会以某种方式启动，试图捕捉我们在儿茶酚胺和咖啡因增加之前所接触到的信息、感知和经历，还有运动和冷水。

And, of course, any of those alone or in combination all increase the levels of catecholamines, so it makes perfect logical mechanistic sense as to why this would work.

当然，任何一种单独或组合都会增加儿茶酚胺的水平，因此它的作用具有完美的逻辑机制意义。

And in fact, it does work.

事实上，它确实有效。

If you want to remember specific information, you might consider using caffeine as you move through and absorb and are exposed to that information.

如果您想记住特定信息，您可以考虑在浏览、吸收和接触该信息时使用咖啡因。

But you might also consider using caffeine after being exposed to that information because studies in animals and humans show that that is a potent way to increase memory for what you are just exposed to.

但是，您也可以在接触到这些信息后考虑使用咖啡因，因为对动物和人类的研究表明，这是增强您对刚刚接触到的信息的记忆的有效方法。

I should mention that what I just described also pushes back on something that I know a number of people perhaps have heard about and maybe even use, which is this notion of the nappuccino.

我应该提到的是，我刚才描述的内容也推翻了一些我知道很多人可能听说过甚至可能使用过的东西，这就是纳布奇诺的概念。

I remember hearing about this a few years back.

我记得几年前就听说过这件事。

It was sort of trend, if you will.

如果你愿意的话，这是一种趋势。

The trend involved drinking a cup of coffee or a double espresso and then going down for a nap typically in the afternoon and then waking up.

这种趋势包括喝一杯咖啡或一杯双份浓缩咖啡，然后通常在下午小睡一下，然后醒来。

And the idea was that the caffeine would hit your system right at the time that you awake from the nap and that you would be better able to focus and exercise.

这个想法是，当你从午睡中醒来时，咖啡因会立即进入你的系统，这样你就能更好地集中注意力并进行锻炼。

There are a couple of things about that practice that I don't like.

这种做法有一些我不喜欢的地方。

First of all, it implies, in most cases, that you're napping and ingesting caffeine in the afternoon, which I realize for many students and for people that are comfortable staying up until the wee hours of the night and then waking up late the next day might be compatible with their schedule.

首先，在大多数情况下，这意味着你在下午小睡并摄入咖啡因，我意识到这对于许多学生和那些习惯熬夜到凌晨然后第二天起床的人来说可能符合他们的日程安排。

But again, because of the sleep-diminishing effects of caffeine-- and we talked about earlier.

但同样，因为咖啡因会减少睡眠——我们之前谈到过。

I'm not crazy about the idea of people ingesting caffeine in the late afternoon in order to perform better in the late afternoon.

我并不热衷于人们在下午晚些时候摄入咖啡因以在下午晚些时候表现更好的想法。

Far better would be to restrict caffeine intake to the early part of the day as we talked about earlier.

正如我们之前提到的，最好将咖啡因的摄入量限制在一天的早些时候。

The other reason is that the data on things like non-sleep deep rest and naps in the afternoon-- and again, the rule here is that you don't have to nap.

另一个原因是关于非睡眠深度休息和下午小睡等数据——同样，这里的规则是你不必小睡。

But if you want to nap, it's been shown that naps of 90 minutes or less or non-sleep deep rest protocols-- and you can find those-- for instance, there's one with me speaking.

但如果你想小睡，研究表明，小睡时间不超过 90 分钟或非睡眠深度休息方案——你可以找到这些方案——例如，我正在讲的一个方案。

You just put NSDR Huberman into YouTube.

您只需将 NSDR Huberman 放入 YouTube 即可。

You can hear that.

你可以听到。

It's completely zero cost.

完全是零成本。

There are other NSDR scripts out there now, of course, if you prefer those, that those can all lead to increases in one of the catecholamines at least, which is dopamine.

当然，现在还有其他 NSDR 脚本，如果您喜欢这些脚本，那么这些脚本都至少会导致其中一种儿茶酚胺（即多巴胺）的增加。

That's been shown in a really nice neurotransmitter labeling study, not from my laboratory, but from another laboratory, but also can improve mood, focus, and alertness on its own without the need to ingest caffeine prior to going into those states.

一项非常好的神经递质标记研究表明了这一点，该研究不是来自我的实验室，而是来自另一个实验室，而且它本身也可以改善情绪、注意力和警觉性，而无需在进入这些状态之前摄入咖啡因。

And in fact, ingesting caffeine prior to a nap or ingesting caffeine prior to NSDR is most certainly going to reduce the effectiveness of that nap and NSDR in restoring natural levels of alertness and focus that would lead to the performance-enhancing effect.

事实上，在小睡前摄入咖啡因或在 NSDR 之前摄入咖啡因肯定会降低小睡和 NSDR 在恢复自然警觉性和注意力水平方面的有效性，从而提高表现。

So I'm not such a fan of the so-called nappuccino, although if any of you out there have derived great benefit from it, definitely let me know your protocol and what you've experienced.

所以我不太喜欢所谓的纳布奇诺，尽管如果你们中有人从中受益匪浅，请务必让我知道您的协议和您所经历的事情。

Put it in the comment section if you would.

如果愿意的话，请将其放在评论部分。

I'd appreciate that.

我将不胜感激。

There's another very important and potent use of caffeine for enhancing performance.

咖啡因还有另一个非常重要且有效的用途，可以提高表现。

And this relates not just to the dopamine and epinephrine and the arousal-inducing effects of caffeine.

这不仅与多巴胺和肾上腺素以及咖啡因的兴奋作用有关。

And it doesn't even just relate to the effect of caffeine on enhancing frontal lobe function.

它甚至不仅仅与咖啡因增强额叶功能的作用有关。

It does include all that, but it also includes those reinforcing effects of caffeine that we talked about at the beginning of the episode.

它确实包括所有这些，但它也包括我们在本集开头谈到的咖啡因的增强作用。

And the best way to illustrate these performance-enhancing effects of caffeine that stem directly from its association with reinforcement is to highlight a study.

说明咖啡因的这些性能增强作用的最佳方法是强调一项研究，这些作用直接源于其与强化的关系。

And the title of the study is "Blood dopamine level enhanced by caffeine in men after treadmill running." And as the title suggests, this was carried out in men, but there's no reason to think that the same results wouldn't also be present in women.

这项研究的标题是“跑步机跑步后男性的血液多巴胺水平因咖啡因而增强”。正如标题所示，这是在男性中进行的，但没有理由认为同样的结果不会出现在女性身上。

There are some sex-dependent effects of caffeine.

咖啡因有一些与性别相关的影响。

I'll touch on just briefly at the end.

我将在最后简单地谈一下。

But those are largely present in kids.

但这些主要存在于儿童身上。

That is, adolescents and teens as opposed to adults.

也就是说，青少年和青少年，而不是成年人。

So this study is really interesting.

所以这项研究真的很有趣。

What they had people do was run on a treadmill and either ingest caffeine-- again, 3 milligrams per kilogram of body weight-- or to not ingest caffeine.

他们让人们在跑步机上跑步，要么摄入咖啡因（同样，每公斤体重 3 毫克），要么不摄入咖啡因。

And then they looked at levels of dopamine and other neurotransmitters and hormones, such as prolactin and cortisol.

然后他们观察了多巴胺和其他神经递质和激素（例如催乳素和皮质醇）的水平。

And the basic takeaway is, as the title suggests, that exercise, while on its own, can increase cortisol in healthy ways, provided it's not too intense and too long.

正如标题所暗示的，基本要点是，运动本身可以以健康的方式增加皮质醇，只要运动不太剧烈和时间太长。

A little note here, if you have trouble recovering from exercise or you want to continue to derive the benefits from exercise, in general, best not to do high-intensity exercise for longer than 75 minutes.

这里需要注意的是，如果你在运动中恢复困难或者你想继续从运动中获得好处，一般来说，高强度运动最好不要超过75分钟。

Or 90 minutes probably being the outer threshold.

或者 90 分钟可能是外部阈值。

I realized that there are some genetic freaks out there or people that are chemically assisted that can recover from very intense long bouts of exercise.

我意识到有些遗传怪胎或接受化学辅助的人可以从非常剧烈的长时间运动中恢复过来。

But most people don't do well through long bouts of intense exercise on a regular basis.

但大多数人在定期进行长时间的剧烈运动时表现不佳。

And limiting their intense exercise to 60 minutes or less-- that doesn't include the warm-up-- is going to be beneficial.

将剧烈运动时间限制在 60 分钟或更短（其中不包括热身）将会是有益的。

See the episode on tool kit for fitness if you'd like details on that.

如果您想了解有关详细信息，请参阅有关健身工具包的剧集。

Exercise is known to increase levels of dopamine, cortisol, and other catecholamines and neurotransmitters very potently and things like testosterone and estrogen in ways that we know are beneficial to us and, of course, have all these positive effects on the musculoskeletal system and cardiovascular effects.

众所周知，运动可以非常有效地增加多巴胺、皮质醇、其他儿茶酚胺和神经递质以及睾酮和雌激素等物质的水平，我们知道，运动对我们有益，当然，对肌肉骨骼系统和心血管也有所有这些积极影响。

But unbeknownst to most people, ingesting 3 milligrams per kilogram of caffeine prior to exercise further increases the dopamine release associated with exercise specifically.

但大多数人不知道的是，运动前摄入每公斤 3 毫克的咖啡因会进一步增加与运动相关的多巴胺释放。

And this has two important effects.

这有两个重要的影响。

First of all, that increase in dopamine is great because it provides a long-lasting increase in focus alertness and motivation, not just during the exercise, but also after the exercise.

首先，多巴胺的增加是非常好的，因为它可以持久地提高注意力的警觉性和动力，不仅在运动期间，而且在运动后也是如此。

And second, it-- that is, caffeine and dopamine in combination-- act as a reinforcer to make the experience of exercise and the period immediate after exercise more pleasant and, in fact, reinforcing.

其次，它——即咖啡因和多巴胺的组合——起到强化剂的作用，使运动体验和运动后的一段时间更加愉快，事实上，还有强化作用。

So in other words, one way to enjoy exercise more and to enjoy the activities that follow exercise more and to experience a genuine increase in dopamine that's beneficial for mood and alertness is to ingest caffeine prior to exercise.

换句话说，想要更多地享受运动、更多地享受运动后的活动以及体验多巴胺的真正增加（这对情绪和警觉性有益）的一种方法是在运动前摄入咖啡因。

Now this is important because a number of people out there are exercising, love exercise, love eating great, love doing all the things that are beneficial for their health, but a number of people out there really don't like to exercise.

这很重要，因为很多人都在锻炼，热爱锻炼，热爱饮食，喜欢做所有对健康有益的事情，但也有很多人真的不喜欢锻炼。

And that serves as a serious block for their willingness and their consistency to exercise.

这严重阻碍了他们锻炼的意愿和坚持。

Ingesting caffeine gives us energy to exercise.

摄入咖啡因可以为我们提供运动的能量。

It increases the release of neurochemicals and hormones that are good for us during exercise.

它会增加运动过程中对我们有益的神经化学物质和激素的释放。

But as I'm highlighting here, it also increases the reinforcement pathways associated with exercise.

但正如我在这里强调的那样，它还增加了与运动相关的强化途径。

That is, it creates a positive feeling about the general theme of engaging in exercise, and it creates a general positive experience of the things that follow exercise.

也就是说，它创造了对锻炼这一总体主题的积极感觉，并创造了对锻炼后发生的事情的总体积极体验。

So I think this, if nothing else is a call for or support for the idea, that ingesting caffeine as a performance-enhancing tool makes perfect sense.

所以我认为，如果没有其他的理由来呼吁或支持这个想法，那么摄入咖啡因作为一种提高表现的工具是非常有意义的。

But for those out there that don't enjoy exercise, in particular, certain forms of exercise, ingesting caffeine can change your relationship to that exercise.

但对于那些不喜欢运动，特别是某些形式的运动的人来说，摄入咖啡因可以改变你与运动的关系。

In other words, make it more positive, much in the same way that ingesting caffeine alongside a certain taste that would otherwise be neutral or maybe even negative can actually make the taste of that particular drink or food positive.

换句话说，让它变得更积极，就像摄入咖啡因和某种原本中性甚至消极的味道实际上可以使特定饮料或食物的味道变得积极一样。

So again, this brings us back to the reinforcing properties of caffeine that are subconscious.

这又让我们回到了咖啡因在潜意识中的增强作用。

It's not just about the enhanced performance in the test or the enhanced performance on the treadmill or with the weights in the gym.

这不仅仅是测试中表现的增强，跑步机上或健身房举重表现的增强。

It's enhanced feelings of mood and well-being that are genuine because of the effect of caffeine on certain neurotransmitter and hormone systems, but it also is creating an overall milieu of reinforcing all of the things that led in to occur during and occur after exercise.

由于咖啡因对某些神经递质和激素系统的影响，它确实增强了情绪和幸福感，但它也创造了一个整体环境，增强了运动期间和运动后发生的所有事情。

I do want to point out something that's very important as it relates to combining things like caffeine and exercise in order to increase dopamine.

我确实想指出一些非常重要的事情，因为它涉及将咖啡因和运动等物质结合起来以增加多巴胺。

This is something that came up in the episode that I did on dopamine, motivation, and drive, which turns out to be one of our most popular episodes.

这是我在关于多巴胺、动机和驱动力的剧集中出现的内容，结果成为我们最受欢迎的剧集之一。

Again, you can find that at hubermanlab.com and links to all formats with time stamps, et cetera.

同样，您可以在 hubermanlab.com 上找到它，并链接到带有时间戳的所有格式等。

This also came up in the episode on ADHD because of the relationship between ADHD and dopamine.

由于多动症和多巴胺之间的关系，这一点也出现在关于多动症的剧集中。

And that's this notion of dopamine stacking.

这就是多巴胺堆积的概念。

In the episode on dopamine, motivation, and drive, I pointed out that, while there are a near-infinite number of things that can increase dopamine release, most notably positive surprise or positive anticipation or experiencing a win.

在关于多巴胺、动机和驱动力的一集中，我指出，虽然有近乎无限的东西可以增加多巴胺的释放，但最显着的是积极的惊喜或积极的预期或经历胜利。

Certainly, there are compounds, both drugs of abuse, food, sex, and certain supplements that can increase dopamine to varying levels and to varying degrees, both healthy and unhealthy.

当然，有一些化合物，包括滥用药物、食物、性和某些补充剂，可以将多巴胺增加到不同的水平和程度，无论是健康的还是不健康的。

That's all contained in that episode on dopamine, motivation, and drive.

这些都包含在关于多巴胺、动机和驱动力的那一集中。

But what I pointed out is that, if you are somebody who tends to experience difficulty with motivation-- that so-called dopamine stacking as I called it might be something that you want to avoid.

但我指出的是，如果你是一个容易在动力方面遇到困难的人——我所说的所谓的多巴胺堆积可能是你想要避免的事情。

What's dopamine stacking?

什么是多巴胺堆积？

Dopamine stacking would be combining a highly caffeinated energy drink that also includes the amino acid tyrosine, which is a precursor to dopamine, plus loud music plus getting yourself really ramped up then an intense workout.

多巴胺堆积将结合高咖啡因的能量饮料，其中还含有氨基酸酪氨酸（多巴胺的前体），再加上响亮的音乐，再加上让自己真正兴奋起来，然后进行剧烈的锻炼。

All of that can be great if you do it every once in a while.

如果你偶尔这样做的话，所有这些都会很棒。

But what you will quickly find is that the extent to which your dopamine peaks also dictates the extent to which your dopamine will drop after that peak.

但您很快就会发现，多巴胺达到峰值的程度也决定了多巴胺在峰值后下降的程度。

And when I say drop, I mean drop below baseline.

当我说下降时，我的意思是下降到基线以下。

So a lot of people find that, if they stack a lot of things to peak their dopamine, then they experience a low, and it does take some time for them to return to baseline.

所以很多人发现，如果他们堆积很多东西来使多巴胺达到峰值，那么他们就会经历低水平，并且确实需要一些时间才能恢复到基线。

And I highly recommend not engaging in activities or consuming compounds that are in attempt to accelerate that return to baseline because all it will do is drive that baseline lower and lower.

我强烈建议不要从事试图加速恢复基线的活动或服用化合物，因为它只会使基线越来越低。

So this requires being able to tolerate a drop in dopamine baseline for a period of time, et cetera.

因此，这需要能够忍受一段时间内多巴胺基线的下降，等等。

Now the reason I'm bringing this up now in the context of this caffeine episode is I just described a study in which using caffeine prior to exercise increases dopamine after exercise.

现在我在咖啡因事件的背景下提出这个问题的原因是我刚刚描述了一项研究，在该研究中，运动前使用咖啡因会增加运动后的多巴胺。

And so you might be saying, especially if you heard that earlier episode, wait, isn't that dopamine stacking?

所以你可能会说，尤其是如果你听过之前的那一集，等等，这不是多巴胺堆积吗？

Aren't you encouraging me to stack my dopamine?

你不是在鼓励我积累多巴胺吗？

Well, in some sense, yes.

嗯，从某种意义上来说，是的。

But keep in mind, I'm not suggesting that you do this every time you exercise.

但请记住，我并不是建议您每次锻炼时都这样做。

So just as in that earlier episode, I emphasized the fact that, while stacking multiple stimuli-- caffeine or energy drinks and music and et cetera-- for exercise or for mental work or for any experience for that matter is OK to do every once in a while for most people, you don't want to get in the habit of doing it consistently every time you exercise or every time you go out, for instance.

因此，就像在前一集中一样，我强调了一个事实，虽然对大多数人来说，为了锻炼、脑力劳动或任何与此相关的体验而叠加多种刺激——咖啡因或能量饮料和音乐等等——偶尔做一次是可以的，但你不想养成每次锻炼或每次外出时都坚持这样做的习惯。

And so you really want to be cautious.

所以你真的要小心谨慎。

That is, you want to protect your both baseline levels of dopamine and your peak levels of dopamine.

也就是说，您想要保护多巴胺的基线水平和多巴胺的峰值水平。

That said, for people that want to experience an increase in mood, alertness, and performance, or who want to condition themselves-- because that's really what it is.

也就是说，对于想要体验情绪、警觉性和表现提升的人，或者想要自我调节的人来说——因为这就是事实。

It's conditioning yourself by the reinforcing effects of dopamine to increase your liking or maybe even your loving of exercise.

它通过多巴胺的增强作用来调节自己，以增加您对运动的喜好，甚至是您对运动的热爱。

Occasionally, using caffeine or frequently using caffeine prior to exercise is fine but be very careful.

偶尔，使用咖啡因或在运动前经常使用咖啡因是可以的，但要非常小心。

And by being very careful, what I mean is pay attention to how you feel in the hours and days after that dopamine increase wears off.

我所说的要非常小心，是指在多巴胺增加消退后的几小时和几天内，注意您的感受。

So for instance, if you ingest caffeine and then exercise very intensely and you're feeling great afterwards but then eight hours later or the next day, you're feeling a little bit low, I suggest you don't go back and do the exact same thing right away.

例如，如果您摄入咖啡因，然后进行非常剧烈的锻炼，之后您感觉很好，但八小时后或第二天，您感觉有点低落，我建议您不要立即回去做同样的事情。

I would give yourself a little bit of time to let that baseline of dopamine return to normal.

我会给自己一点时间，让多巴胺的基线恢复正常。

So again, stacking different things, chemical and behavioral, in order to increase dopamine can be done in a safe way that's beneficial to you, depending on your goals.

再说一遍，根据您的目标，堆叠不同的化学物质和行为物质来增加多巴胺，可以以一种对您有益的安全方式进行。

But be careful about not stacking too many stimuli for dopamine too often.

但要注意不要过于频繁地叠加过多的多巴胺刺激。

That's the key.

这就是关键。

Early in the episode, I mentioned one possible caffeine-consuming schedule that works very well that doesn't fortunately subject you to long 20-day bouts or 5-day or even 2-day bouts of abstinence.

在本集的开头，我提到了一种可能非常有效的咖啡因摄入计划，幸运的是，它不会让您长时间戒酒 20 天或 5 天甚至 2 天。

And that's the every other day schedule of caffeine.

这就是每隔一天摄入咖啡因的时间表。

If you look at the half-life of caffeine and you look at its effects on the dopamine system and its performance-enhancing effects and how a period of abstinence can, in fact, increase the performance-enhancing effects of caffeine-- but also take into consideration that caffeine can be habit-forming, and we can develop a sort of tolerance to caffeine.

如果你观察咖啡因的半衰期，观察它对多巴胺系统的影响及其提高表现的效果，以及一段时间的禁欲实际上如何增加咖啡因的提高表现的效果，但也要考虑到咖啡因可能会形成习惯，我们可以对咖啡因产生某种耐受性。

Well then, what emerges from all of that is that being a person who consumes caffeine every other day can actually help you maximize most of the positive effects of caffeine without subjecting you to the kind of misery that occurs if you're accustomed to consuming caffeine every single day and then suddenly go into a 2 or 5 or 20-day abstinence.

那么，从所有这些中得出的结果是，作为一个每隔一天摄入咖啡因的人实际上可以帮助您最大限度地发挥咖啡因的大部分积极作用，而不会让您遭受如果您习惯每天摄入咖啡因然后突然进入 2 或 5 或 20 天的禁欲所发生的那种痛苦。

So I myself have never tried an every other day caffeine approach, although I'm considering doing it based on the literature that I've read.

因此，我自己从未尝试过每隔一天摄入咖啡因的方法，尽管我正在考虑根据我读过的文献来这样做。

And I'm considering doing it in a very specific way, which would be to only consume caffeine on the days in which I resistance train.

我正在考虑以一种非常具体的方式做到这一点，那就是只在我进行阻力训练的日子里摄入咖啡因。

And since I tend to do that about three or four days per week organized in a way that's every other day-- again, if you want to see the exercise schedule that I follow, including cardiovascular exercise and weight training and all the reasons and rationale for what I do and how it maps on to the scientific literature, relate to health span and lifespan, vitality, et cetera, you can find that at hubermanlab.com.

因为我倾向于每周做三到四天，每隔一天进行一次——同样，如果你想查看我遵循的锻炼计划，包括心血管锻炼和重量训练，以及我所做的所有原因和原理，以及它如何映射到科学文献，与健康寿命和寿命、活力等相关，你可以在 hubermanlab.com 上找到。

And we had a tool kit for fitness that ought to be posted to our website before long.

我们有一个健身工具包，不久就会发布到我们的网站上。

The every-other-day schedule of caffeine intake, to me, seems like the most rational one if one wants to maximize on the performance-enhancing effects of caffeine without suffering the effects of caffeine withdrawal that are associated with being a regular consumer of caffeine and then stopping caffeine intake, such as headache and irritability and so forth.

对我来说，如果一个人想要最大限度地发挥咖啡因的性能增强作用，而又不会遭受与经常摄入咖啡因然后停止摄入咖啡因有关的咖啡因戒断的影响，例如头痛和烦躁等，那么每隔一天摄入咖啡因的时间表似乎是最合理的。

Not I nor anyone in my life wants me to experience those effects, and I'm sure you don't want to experience those effects for you either.

我或我生命中的任何人都不想让我经历这些影响，我相信你也不想为你经历这些影响。

So if you're somebody that decides to try the every other day protocol or you are somebody who's already doing that protocol, please let me know what your experiences with that are.

因此，如果您决定尝试每隔一天的方案，或者您已经在执行该方案，请告诉我您的经验。

At least by my read of the literature on caffeine and it's performance-enhancing effects but also the effects of caffeine on neurotransmitter and hormone systems, the every-other-day caffeine schedule does seem to be the most rational and scientifically grounded one in order to maximize on all those effects.

至少根据我阅读的有关咖啡因及其增强表现作用的文献，以及咖啡因对神经递质和激素系统的影响，每隔一天的咖啡因时间表似乎确实是最合理和最有科学依据的，以便最大限度地发挥所有这些作用。

In addition to so-called performance-enhancing effects of caffeine, there are also the well studied and now fairly well mechanistically understood pro-health effects of caffeine.

除了所谓的咖啡因的性能增强作用之外，咖啡因还具有经过充分研究且现已在机械上得到充分理解的有益健康作用。

Now, here when I talk about pro-health effects of caffeine, I want to be very clear that, if your schedule of caffeine intake-- that is, your timing of caffeine intake or anything else for that matter-- offsets getting regular high quality sleep of sufficient duration, well, then you are undermining the pro-health effects of that thing.

现在，当我在这里谈论咖啡因的有益健康作用时，我想非常清楚地表明，如果您的咖啡因摄入时间表（即您摄入咖啡因的时间或其他任何与此相关的时间）抵消了获得足够持续时间的定期高质量睡眠，那么您就破坏了该物质的有益健康作用。

This is true for exercise.

对于锻炼来说也是如此。

This is true for caffeine.

对于咖啡因来说也是如此。

This is true for supplementation.

对于补充来说也是如此。

This is true for prescription drugs.

对于处方药来说也是如此。

Again, you don't want to be neurotically attached to the idea that you have to get perfect sleep every night because that's simply not true but is absolutely the case that anything, whether or not it's good for you or bad for you in the short term, that disrupts your sleep because of the timing in which you're doing that thing is going to undermine your immediate and long-term health before long.

再说一次，你不想神经质地坚持每天晚上必须获得完美睡眠的想法，因为这根本不是事实，但绝对是这样，任何事情，无论短期内对你有利还是不利，只要你做这件事的时间安排扰乱了你的睡眠，不久就会损害你的近期和长期健康。

So with that said, there are several well described health-promoting effects of caffeine ingestion.

话虽如此，摄入咖啡因有多种促进健康的作用。

And once again, when I say caffeine ingestion, I'm referring to that 1 to 3 milligrams per kilogram of body weight dosage.

再次强调，当我说咖啡因摄入时，我指的是每公斤体重 1 到 3 毫克的剂量。

There are really nice studies showing that being a regular consumer of caffeine can help offset some of the probability, some of the probability of developing Parkinson's and maybe Alzheimer's-related dementia as well.

有一些非常好的研究表明，经常摄入咖啡因可以帮助抵消一些患帕金森氏症以及阿尔茨海默氏症相关痴呆症的可能性。

These are not terribly controversial data because of the fact that caffeine is known to increase the release of those catecholamines, dopamine, epinephrine, and norepinephrine, as well as acetylcholine.

这些并不是很有争议的数据，因为众所周知，咖啡因会增加儿茶酚胺、多巴胺、肾上腺素、去甲肾上腺素以及乙酰胆碱的释放。

All those neurotransmitter and neuromodulator systems are the ones that are known to be defective in Parkinson's and Alzheimer's, although there are other transmitter and hormone systems that are defective as well.

所有这些神经递质和神经调节系统都是已知在帕金森病和阿尔茨海默病中存在缺陷的系统，尽管其他递质和激素系统也存在缺陷。

There are beautiful reviews on the neuroprotective effects of caffeine and neurodegenerative diseases.

关于咖啡因和神经退行性疾病的神经保护作用有很多精彩的评论。

They're quite extensive.

它们相当广泛。

And I'll just refer you to one and the references therein, and we'll provide a link to this in the show note caption.

我将向您推荐其中的一个及其参考文献，我们将在节目注释标题中提供指向此内容的链接。

So the title as the topic at hand suggests is the neuroprotective effects of caffeine and neurodegenerative diseases.

因此，当前主题的标题表明咖啡因和神经退行性疾病的神经保护作用。

This was published in 2016.

这是2016年发表的。

I'm sure there have been other reviews since then, but it includes many, many quality references and studies, both in animals and in humans, pointing to the fact that specific enzymes that are associated with the health of, in particular, dopamine neurons are made more robust by regular ingestion of caffeine.

我确信此后还有其他评论，但其中包括许多许多高质量的参考资料和研究，无论是在动物还是人类中，都指出了这样一个事实：与健康相关的特定酶，特别是与多巴胺神经元的健康相关的酶，通过定期摄入咖啡因而变得更加强大。

It also points to the fact that the increase in dopamine receptors that is induced by regular ingestion of caffeine that I referred to earlier is another way in which dopamine, however many dopamine neurons remain around in people with Parkinson's or people who are aging that lose dopamine neurons naturally, that dopamine can have its maximal effect because of the increase in receptors for dopamine that caffeine induces.

它还指出了这样一个事实，即我之前提到的定期摄入咖啡因引起的多巴胺受体的增加是多巴胺的另一种方式，尽管帕金森氏症患者或自然失去多巴胺神经元的衰老人群中仍然有许多多巴胺神经元，但由于咖啡因诱导的多巴胺受体增加，多巴胺可以发挥最大作用。

And there are other biological mechanisms that further support why caffeine ought to be neuroprotective, including its effects on the acetylcholine system, which is one of the major systems disrupted in Alzheimer's dementia.

还有其他生物机制进一步支持为什么咖啡因应该具有神经保护作用，包括它对乙酰胆碱系统的影响，乙酰胆碱系统是阿尔茨海默氏痴呆症中被破坏的主要系统之一。

So in other words, it makes perfect sense as to why caffeine would be neuroprotective.

换句话说，咖啡因具有神经保护作用是完全有道理的。

Caffeine has also been shown to diminish headache, particularly when taken in combination with aspirin.

咖啡因也被证明可以减轻头痛，特别是与阿司匹林一起服用时。

And that's because of the effects of caffeine and aspirin on blood flow.

这是因为咖啡因和阿司匹林对血流的影响。

There's also evidence that caffeine can provide brief but substantial relief from asthma.

还有证据表明咖啡因可以短暂但显着地缓解哮喘。

So I wouldn't want people to rely on caffeine as a lifesaving approach to an asthmatic attack.

因此，我不希望人们依赖咖啡因作为治疗哮喘发作的救命方法。

That said, for people that suffer from minor asthma, that caffeine intake-- again, of the dosages that we talked about before has been shown to alleviate some of the major symptoms of asthma for anywhere from one to four hours.

也就是说，对于患有轻微哮喘的人来说，我们之前讨论过的咖啡因摄入量已被证明可以在一到四个小时内缓解哮喘的一些主要症状。

And I know this is of relevance to a lot of people out there.

我知道这与很多人相关。

Because caffeine increases the catecholamines and in particular because caffeine increases dopamine transmission in the prefrontal cortex-- this area of the brain that's associated with focus and rule setting and context and task switching-- caffeine is known to improve focus and alertness, in particular, in people who have symptoms of ADHD or other attention and focus issues.

因为咖啡因会增加儿茶酚胺，特别是因为咖啡因会增加前额皮质（大脑中与焦点和规则设定以及环境和任务切换相关的区域）中的多巴胺传输，所以咖啡因可以提高注意力和警觉性，特别是对于患有多动症或其他注意力和注意力问题的人。

Now caffeine alone does not appear to be as potent for the treatment of ADHD as are things like Ritalin, Adderall, modafinil, or modafinil and Vyvanse.

现在，单独使用咖啡因似乎并不像利他林、阿得拉、莫达非尼或莫达非尼和 Vyvanse 等药物那样有效治疗多动症。

If you would like a sort of head by head comparison of prescription drugs, supplements, and things like caffeine as well as coverage of behavioral tools and nutritional tools, et cetera that can positively offset some of the symptoms of ADHD, please see the episode that I did on ADHD.

如果您想对处方药、补充剂和咖啡因之类的东西进行逐一比较，以及行为工具和营养工具等可以积极抵消 ADHD 某些症状的内容，请参阅我在 ADHD 方面所做的一集。

Again, that's available at hubermanlab.com in all formats.

同样，您可以在 hubermanlab.com 上获取所有格式的信息。

But that said, caffeine does increase focus, and it does it through a number of different mechanisms, not the least of which is to increase dopamine transmission in the forebrain just as a drug like Ritalin or Adderall would, although not to the same extent as a drug like Ritalin or Adderall does.

但话虽如此，咖啡因确实可以提高注意力，而且它是通过许多不同的机制来实现的，其中最重要的是像利他林或阿得拉这样的药物一样增加前脑中的多巴胺传输，尽管程度与利他林或阿得拉这样的药物不同。

Before we close today, I do want to just briefly return to the reinforcing effects of caffeine that we talked about earlier.

在今天结束之前，我确实想简单地回顾一下我们之前讨论过的咖啡因的增强作用。

This study on the honeybees that showed that bees prefer certain vectors because they contain caffeine.

这项针对蜜蜂的研究表明，蜜蜂更喜欢某些载体，因为它们含有咖啡因。

Even though they are not aware that those vectors contain caffeine, they just come to like the feeling that those nectars provide them so much that they associate that in a subconscious way with the flowers themselves, and they come to like those flowers.

尽管他们不知道这些载体含有咖啡因，但他们只是喜欢这些花蜜为他们提供如此多的感觉，以至于他们在潜意识中将这种感觉与花朵本身联系起来，并且他们开始喜欢这些花。

Or human beings.

或者人类。

For instance, children that ingest caffeinated beverages come to adore the taste of those beverages.

例如，摄入含咖啡因饮料的孩子会喜欢这些饮料的味道。

And beautiful studies have been done that describe how children and adults truly cannot distinguish between the taste of a caffeinated and noncaffeinated beverage.

已经进行了一些精彩的研究，描述了儿童和成人如何真正区分含咖啡因和不含咖啡因的饮料的味道。

And caffeine can be placed into essentially any beverage in order to give us a preference for that beverage or food.

咖啡因基本上可以添加到任何饮料中，以便让我们偏爱该饮料或食物。

In fact, the studies have been done with yogurt.

事实上，这些研究是用酸奶完成的。

If you put caffeine into yogurt of different flavors-- even plain yogurt which most kids don't like-- they will come to prefer whatever flavor contain the caffeine even if then you remove the caffeine from that flavor.

如果你将咖啡因放入不同口味的酸奶中——甚至是大多数孩子不喜欢的原味酸奶——他们会更喜欢任何含有咖啡因的口味，即使你从那种口味中去除了咖啡因。

Now eventually, their preference for that flavor will be extinguished, but all of this is just to say that so many of the things that we like, whether or not it's coffee or tea or a given flavor of food or a given experience or even exercise, occur because we ingest caffeine in conjunction with those activities.

现在，最终，他们对那种味道的偏好将会消失，但所有这一切只是说，我们喜欢的很多东西，无论是咖啡还是茶，还是特定的食物味道，或者特定的体验，甚至是运动，都是因为我们在这些活动的同时摄入了咖啡因。

Now these are not tricks that your nervous system plays on you.

现在这些不是你的神经系统对你玩的把戏。

These are real neurochemical-reinforcing effects.

这些是真正的神经化学强化作用。

And I think that we would all do well to think about and to leverage these reinforcing effects much in the same way we would do well to think about and hopefully not leverage aversive effects of certain compounds, right?

我认为我们都应该很好地思考并利用这些强化效应，就像我们很好地思考并希望不利用某些化合物的厌恶效应一样，对吗？

The simple way to put this is I or anyone could get you to dislike something, someone, or some place by making you feel slightly less good, lower mood.

简单地说，我或任何人都可以通过让你感觉不太好、情绪低落来让你不喜欢某事、某人或某个地方。

I don't even have to make you feel nauseous but less good after ingesting something or having a certain kind of interaction or being in a certain environment, very straightforward to do that, because of the way that your nervous system is wired for conditioning.

我什至不必让你感到恶心，但在摄入某种东西或进行某种互动或处于某种环境后感觉不太好，这样做非常简单，因为你的神经系统的调节方式。

However, there's the positive side of all this, which is that it's very straightforward to reinforce the experience of a given food, including its taste, but all the context around it, the container, the texture, the people you consume it with, where you consume it, et cetera.

然而，这一切也有积极的一面，那就是，可以非常直接地强化特定食物的体验，包括它的味道，以及它周围的所有背景、容器、质地、与你一起食用它的人、你在哪里食用它等等。

For instance, I wonder why we are not pairing caffeine with broccoli.

例如，我想知道为什么我们不将咖啡因与西兰花搭配。

And here I'm not suggesting that people actually do that experiment or play that trick on people, but you have to sort of imagine that, if caffeine is this incredible reinforcer of all sorts of things, in particular, things that we ingest and would want to ingest more of if it's paired with caffeine, well then, you actually can use caffeine as a tool to increase reinforcement of different things.

在这里，我并不是建议人们真的做这个实验或对人玩这个把戏，但你必须想象一下，如果咖啡因是各种东西的令人难以置信的强化剂，特别是我们摄入的东西，如果它与咖啡因搭配，那么你实际上可以使用咖啡因作为增强不同东西的工具。

And you can avoid caffeine as a way to further reinforce things that you would like to stop.

您可以避免摄入咖啡因，以此来进一步强化您想停止的事情。

And here I'd like to just give the example of sugar cravings.

在这里我想举一个对糖的渴望的例子。

A lot of people ask me, how do I avoid sugar cravings?

很多人问我，如何避免对糖的渴望？

I've talked about the use of L-glutamine for that.

我已经讨论过 L-谷氨酰胺的用途。

I've talked about making sure you're getting enough essential fatty acids and essential amino acids as a way to reduce sugar cravings.

我已经讨论过确保您摄入足够的必需脂肪酸和必需氨基酸，以此来减少对糖的渴望。

Please note, however, that if you are somebody who likes to have your sugar, whether or not it's a piece of chocolate or your dessert, et cetera-- I'm not saying that's bad, but if you're trying to reduce your sugar cravings, ask yourself, are you ingesting sugar along with caffeine?

但请注意，如果你是一个喜欢吃糖的人，无论是一块巧克力还是你的甜点等等——我并不是说这不好，但如果你想减少对糖的渴望，问问自己，你是否在摄入糖的同时摄入咖啡因？

Could be the caffeine contained in that sugar-containing food like chocolate.

可能是巧克力等含糖食物中含有咖啡因。

Or it could be that you're having a cup of coffee along with your pastry, and then you're struggling with sugar cravings.

或者你可能一边喝着咖啡一边吃着糕点，然后你就在与对糖的渴望作斗争。

Well, think about it.

好吧，想想看。

You're not just being reinforced by the sugar and the effects of sugar on dopamine which are real and both conscious and subconscious through the gut to the brain dopamine system and direct on the brain dopamine system.

你不只是被糖和糖对多巴胺的影响所强化，这些影响是真实的，有意识和潜意识地通过肠道到达大脑多巴胺系统并直接作用于大脑多巴胺系统。

But by coingesting caffeine, you are also further enhancing the reinforcing effects of sugar.

但通过摄入咖啡因，你还可以进一步增强糖的强化作用。

The flip side to all of this is that you could use caffeine as a way to increase your appetite for certain things.

所有这一切的另一面是，您可以使用咖啡因来增加对某些事物的食欲。

I actually know somebody.

我其实认识一个人。

I won't reveal who this person is, but they are quite prominent podcaster who ingests 125 to 150 milligrams of in tablet form along with herbal tea and use this as a way to develop a preference for herbal tea because they found that coffee was giving them other effects that weren't good for them.

我不会透露这个人是谁，但他们是一位相当著名的播客，他会服用 125 至 150 毫克片剂和花草茶，并以此作为培养对花草茶的偏好的一种方式，因为他们发现咖啡会给他们带来其他对他们不利的影响。

So it works quite well in animals, and it works quite well in insects.

所以它在动物身上效果很好，在昆虫身上效果也很好。

And it works quite well in humans.

它在人类身上效果很好。

I suppose animals, insects, and humans are all animals at the end of the day, so no surprise there.

我想动物、昆虫和人类归根结底都是动物，所以这并不奇怪。

But it all underscores the extent to which caffeine is an absolutely fascinating molecule.

但这一切都强调了咖啡因是一种绝对令人着迷的分子。

I mean, its ability to offset the sleepiness system, if you will, this adenosine system, and to control our schedules in that way to essentially take a withdrawal against the bank that is adenosine and then pay that back later in the form of getting sleepy later as opposed to when we want to be alert, its ability to enhance focus, alertness, and mood.

我的意思是，它能够抵消嗜睡系统，如果你愿意的话，这个腺苷系统，并以这种方式控制我们的日程安排，本质上是从腺苷银行中提取资金，然后以稍后变得困倦的形式偿还，而不是当我们想要保持警觉时，它能够增强注意力、警觉性和情绪。

And if taken after trying to learn something and remember it, to enhance memory, especially.

如果在尝试学习并记住某件事后服用，尤其可以增强记忆力。

And its ability to increase VO2 max, increased strength.

并且它能够增加最大摄氧量，增加力量。

We didn't even talk today about it, but I'll just briefly mention that caffeine ingested in the sorts of doses we talked about earlier.

我们今天甚至没有谈论它，但我只是简单地提到我们之前讨论过的各种剂量的咖啡因摄入量。

Because its effects on the neuromuscular system and the calcium system associated with neuromuscular exertion and fatigue can increase peak power output and muscle contractability.

因为它对神经肌肉系统和与神经肌肉用力和疲劳相关的钙系统的影响可以增加峰值功率输出和肌肉收缩性。

It's enhancing performance there as well.

它也提高了那里的性能。

And, of course, caffeine does a number of other things just generally related to overall and basal level of mood and alertness, not the least of which are these increases in dopamine.

当然，咖啡因还有许多其他作用，这些作用通常与情绪和警觉性的整体和基础水平相关，其中最重要的是多巴胺的增加。

So caffeine is really an incredible molecule.

所以咖啡因确实是一种令人难以置信的分子。

It's affecting all these various neurotransmitter systems but not haphazardly.

它影响所有这些不同的神经递质系统，但不是偶然的。

It's increasing dopamine and acetylcholine in the forebrain to increase attention.

它增加前脑中的多巴胺和乙酰胆碱以提高注意力。

It's reducing fatigue.

它正在减少疲劳。

It's improving mental and physical performance for some obvious and some not so obvious reasons.

由于一些明显和不那么明显的原因，它正在改善心理和身体表现。

And what I think is among the more miraculous and powerful effects of caffeine, it is a potent, potent, potent reinforcer of things, foods, people, and experiences.

我认为咖啡因具有更神奇、更强大的作用，它是事物、食物、人和经历的一种强效、强效、强效的强化剂。

And it's one that you can leverage in any direction that you like once you understand the way that caffeine exerts those reinforcing properties.

一旦您了解咖啡因发挥这些强化特性的方式，您就可以在任何您喜欢的方向上利用它。

So today, I've really tried to cover as much as I could about the mechanisms of caffeine action in the brain and body, as well as tools and schedules and dosages in which you can leverage caffeine in order to meet your physical performance, mental performance, and frankly mental health, and overall health goals.

所以今天，我真的试图尽可能多地介绍咖啡因在大脑和身体中的作用机制，以及你可以利用咖啡因来满足你的身体表现、心理表现、坦率地说心理健康和整体健康目标的工具、时间表和剂量。

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

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us or comments about the podcast or guest that you'd like me to interview on the Huberman Lab podcast, please put those in the comment section on YouTube.

如果您对我们有疑问，或者对希望我在 Huberman Lab 播客上采访的播客或嘉宾有意见，请在 YouTube 上的评论部分留言。

We do read all the comments.

我们确实阅读了所有评论。

In addition, please check out the sponsors mentioned at the beginning and throughout today's episode.

此外，请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you're not already following Huberman Lab on social media, we are Huberman Lab on all platforms, so that's Instagram, Twitter, LinkedIn, and Facebook.

如果您还没有在社交媒体上关注 Huberman Lab，我们在所有平台上都有 Huberman Lab，包括 Instagram、Twitter、LinkedIn 和 Facebook。

And all of those places, I describe science and science-related tools, some of which overlap with the contents of the Huberman Lab podcast, but much of which is distinct from content on the Huberman Lab podcast.

在所有这些地方，我描述了科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

So again, it's Huberman Lab on all social media platforms.

再说一遍，所有社交媒体平台上都是 Huberman Lab。

During today's episode and on many previous episodes of the Huberman Lab podcast, we discuss supplements.

在今天的节目以及 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like sleep, hormone augmentation, and focus.

虽然补充剂并不是每个人都需要的，但许多人都从它们中获得了巨大的益处，例如睡眠、增强荷尔蒙和注意力。

If you'd like to see the supplements discussed on various episodes of the Huberman Lab podcast, please go to livemomentous.com/huberman.

如果您想查看 Huberman Lab 播客各集讨论的补充内容，请访问 livemomentous.com/huberman。

We partnered with Momentus because they are extremely high quality, they ship internationally, and they formulated supplements in the precise ways that are discussed as optimal to take for various outcomes here on the Huberman Lab podcast.

我们与 Momentus 合作，因为它们质量极高，可以国际运输，而且他们以精确的方式配制补充剂，这些方式在 Huberman 实验室播客上讨论了最佳的各种结果。

If you haven't already subscribed to the Huberman Lab podcast newsletter, it is a monthly newsletter that includes summaries of podcast episodes as well as tool kits, all of which are completely zero cost.

如果您还没有订阅 Huberman Lab 播客时事通讯，这是一份每月时事通讯，其中包括播客剧集摘要以及工具包，所有这些都是完全零成本的。

All you have to do is provide your email to sign up.

您所要做的就是提供您的电子邮件地址进行注册。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

You do this by going to hubermanlab.com.

您可以通过访问 hubermanlab.com 来完成此操作。

Go to the menu and tap down to newsletter.

转到菜单并向下点击新闻通讯。

Provide your email.

提供您的电子邮件。

You'll get a confirmation link.

您将收到一个确认链接。

Click on that link and you'll receive our monthly newsletters.

单击该链接，您将收到我们的每月通讯。

And you can also access any of the previous newsletters that we've released, including the tool kist for sleep, for fitness, deliberate cold exposure, and so on.

您还可以访问我们之前发布的任何时事通讯，包括睡眠、健身、故意冷暴露等工具包。

By going to hubermanlab.com, go into the Menu, go into Newsletter, and there you'll see those as immediately downloadable PDFs.

访问 hubermanlab.com，进入菜单，进入时事通讯，您将看到这些可立即下载的 PDF。

Thank you for joining me for today's discussion about caffeine, both its mechanisms, and its many powerful uses.

感谢您今天与我一起讨论咖啡因、其机制及其许多强大用途。

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

最后但并非最不重要的一点是，感谢您对科学的兴趣。