Using Cortisol & Adrenaline to Boost Our Energy & Immune System

Andrew Huberman:

安德鲁·休伯曼：

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

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

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

Today we're going to continue our discussion about hormones and we're going to focus on how particular hormones influence our energy levels and our immune system.

今天我们将继续讨论激素，我们将重点关注特定激素如何影响我们的能量水平和免疫系统。

Now last episode I mentioned at the end that we were concluding our month on hormones, but we decide to include this additional episode.

上一集我在最后提到，我们即将结束荷尔蒙的一个月，但我们决定增加这一集。

So this would be the fifth episode in the sequence of episodes about hormones because there are two hormones which are vitally important for a huge number of biological functions that we'll talk about today, but that are particularly important for energy levels and your immune system, and this is something that I get asked about a lot.

所以这将是关于激素的剧集序列中的第五集，因为有两种激素对于我们今天要讨论的大量生物功能至关重要，但对于能量水平和免疫系统尤其重要，这是我经常被问到的问题。

Andrew Huberman:

安德鲁·休伯曼：

So rather than skip to the next general topic today, we are going to talk about the hormones cortisol and epinephrine, also called adrenaline.

因此，今天我们不会跳到下一个一般性主题，而是要讨论激素皮质醇和肾上腺素，也称为肾上腺素。

You do not have to have heard the previous episodes on hormones in order to understand and digest the material from today's podcast.

您不必听过之前有关激素的剧集即可理解和消化今天播客中的内容。

If I mention anything related to previous episodes, I promise to give a little bit of quick background to get everyone up to speed.

如果我提到与前几集相关的任何内容，我保证会提供一些快速背景知识，以便每个人都能快速了解。

Today we're going to talk about the biology of cortisol.

今天我们要讨论皮质醇的生物学。

We're going to talk about the biology of epinephrine.

我们将讨论肾上腺素的生物学。

As always, we'll talk mechanism, and there are going to be a lot of tools.

与往常一样，我们将讨论机制，并且将会有很多工具。

If you're somebody who struggles with stress and energy levels and balancing stress and energy levels, today's episode is going to be vital for you.

如果您正在与压力和精力水平作斗争并平衡压力和精力水平，那么今天的节目对您来说至关重要。

If you're somebody who has challenges with sleep, or you're somebody who has challenges getting your energy level up throughout the day and getting your energy level down when you want to sleep, today's episode is also for you, and we are going to talk about the immune system and how to enhance the function of your immune system.

如果您在睡眠方面遇到困难，或者您在全天提高能量水平和想睡觉时降低能量水平方面遇到困难，那么今天的节目也适合您，我们将讨论免疫系统以及如何增强免疫系统的功能。

Andrew Huberman:

安德鲁·休伯曼：

We're also going to get into some fun topics related to learning and memory and how you can leverage cortisol and epinephrine, in particular, in order to learn faster.

我们还将讨论一些与学习和记忆相关的有趣主题，以及如何利用皮质醇和肾上腺素，特别是为了更快地学习。

We're going to talk about so-called nootropics, smart drugs, and how they work because there's several of them that tap into the epinephrine system that aren't often discussed and that you have access to.

我们将讨论所谓的促智药、智能药物以及它们的工作原理，因为其中有几种药物可以利用肾上腺素系统，但这些药物不经常被讨论，但您可以使用。

We're going to talk about how caffeine can actually rewire your brain, for better or for worse.

我们将讨论咖啡因如何真正重塑你的大脑，无论是好是坏。

And we're going to talk about the biology of comfort foods and why they work so well and what they're doing.

我们将讨论舒适食品的生物学原理以及它们为何如此有效以及它们正在做什么。

Andrew Huberman:

安德鲁·休伯曼：

And in understanding that, you'll be able to better understand your food choices as they relate to short-term and long-term energy.

了解这一点后，您将能够更好地了解您的食物选择，因为它们与短期和长期能量相关。

So we have a lot to cover.

所以我们有很多内容要讲。

Everything will be time stamped.

一切都会被打上时间戳。

I want to just remind people that we caption every episode in English and in Spanish.

我想提醒人们，我们每集都有英语和西班牙语字幕。

The captions take a day or two to pop up on YouTube.

字幕需要一两天才能在 YouTube 上弹出。

So if you're not seeing those within the first couple days, please be patient with us in order to get captions that actually read similarly to what I'm saying.

因此，如果您在最初几天内没有看到这些内容，请耐心等待我们，以便获得与我所说的内容类似的字幕。

We go through a captioning service and so we have them done by experts and that takes a little bit of additional time.

我们通过字幕服务，所以我们让专家完成它们，这需要一点额外的时间。

Andrew Huberman:

安德鲁·休伯曼：

Meanwhile, if you have any questions as the episode evolves, please write them down.

同时，如果您在剧情发展过程中有任何疑问，请写下来。

Please put them in the comment section.

请把它们放在评论部分。

Please subscribe to the channel if you haven't already, and let's get started talking about how to increase your energy and improve and increase your immunity by leveraging the biology of cortisol and adrenaline.

如果您还没有订阅该频道，请订阅该频道，让我们开始讨论如何利用皮质醇和肾上腺素的生物学原理来增加能量并改善和增强免疫力。

Before we dive into the biology of increasing energy and your immune system, I want to cover three topics that I promised I would mention from previous episodes.

在我们深入探讨增加能量和免疫系统的生物学之前，我想先介绍一下我承诺会在前几集中提到的三个主题。

Andrew Huberman:

安德鲁·休伯曼：

The first one relates to intermittent fasting.

第一个与间歇性禁食有关。

The second one relates to why your stomach grumbles.

第二个问题与你的胃为什么会咕咕叫有关。

I forgot to mention the biology of that last time.

上次我忘记提到生物学了。

And the third is a powerful way to increase growth hormone, which is powerful for increasing metabolism, fat burning and tissue repair, et cetera, that doesn't involve a sauna or wrapping yourself in plastic bags and going for a jog.

第三种是增加生长激素的有效方法，它对于增加新陈代谢、脂肪燃烧和组织修复等非常有效，这不需要桑拿或将自己包裹在塑料袋中慢跑。

So first, intermittent fasting.

首先，间歇性禁食。

Last episode, I talked a lot about growth hormone and thyroid hormone and I mentioned things like sauna and exercise and sleep and how they can increase levels of growth hormone within the healthy ranges, and why increasing growth hormone can be very beneficial because it can burn off body fat, it can improve muscle and general tissue health, cartilage, et cetera.

上一集，我谈了很多关于生长激素和甲状腺激素的话题，我提到了桑拿、运动和睡眠等，以及它们如何在健康范围内增加生长激素水平，以及为什么增加生长激素非常有益，因为它可以燃烧身体脂肪，可以改善肌肉和一般组织的健康、软骨等。

And we tend to lose or our levels of growth hormone are reduced as we age.

随着年龄的增长，我们的生长激素水平往往会丢失或降低。

Andrew Huberman:

安德鲁·休伯曼：

Many people ask me, Well, what about fasting?

很多人问我，那么禁食怎么样？

Everyone's been promised on the internet that intermittent fasting leads to these big increases in growth hormone.

互联网上每个人都被承诺间歇性禁食会导致生长激素大幅增加。

The reason I didn't mention it is that I couldn't find a study that actually pointed to the underlying mechanism.

我之所以没有提到它，是因为我找不到真正指出其潜在机制的研究。

I saw lots of claims, lots of podcasts, lots of degrees behind people's names, sometimes biologists, sometimes entirely different fields talking about this, but very few studies.

我看到很多说法，很多播客，很多人名字后面的学位，有时是生物学家，有时是完全不同的领域在谈论这个，但很少有研究。

And then I found what I would consider the study.

然后我找到了我认为的研究内容。

We will link to this study.

我们将链接到这项研究。

Turns out that fasting does increase growth hormone levels and the way that it does it is fascinating.

事实证明，禁食确实会增加生长激素水平，而且其作用方式令人着迷。

I mentioned in a previous podcast about hunger and timing of meals and timing of hunger that when you're hungry, you release a hormone in your body called ghrelin , sometimes actually called ghrelin .

我在之前关于饥饿和进餐时间以及饥饿时间的播客中提到，当你饥饿时，你体内会释放一种称为生长素释放肽的激素，有时实际上称为生长素释放肽。

Thanks for all of you ghrelinistas, or ghrelinistas, that corrected my pronunciation.

感谢所有 ghrelinistas 或 ghrelinistas 纠正了我的发音。

It's both ghrelin or ghrelin.

它既是胃饥饿素，又是胃饥饿素。

Either one works.

两者都有效。

Andrew Huberman:

安德鲁·休伯曼：

Ghrelin makes you hungry.

胃饥饿素让你感到饥饿。

When blood glucose, your blood sugar, is low, ghrelin is secreted and makes you hungry.

当血糖（即您的血糖）较低时，生长素释放肽就会分泌，使您感到饥饿。

And it turns out that ghrelin, this hunger hormone, actually binds to the receptor in the brain that normally binds what's called growth hormone-releasing hormone.

事实证明，饥饿激素这种饥饿激素实际上与大脑中的受体结合，而大脑中的受体通常与所谓的生长激素释放激素结合。

So believe it or not, the hunger hormone can act like growth-hormone releasing hormone and thereby stimulate growth hormone.

所以不管你信不信，饥饿激素可以像生长激素释放激素一样发挥作用，从而刺激生长激素。

Now the levels of growth hormone that fasting promotes through this growing system are pretty substantial.

现在，禁食通过这个生长系统促进的生长激素水平相当高。

It's about a doubling of growth hormone levels in the waking state.

这是关于在清醒状态下生长激素水平加倍。

So we know that you can release growth hormone and sleep.

所以我们知道你可以释放生长激素并促进睡眠。

Intermittent fasting, it turns out, can increase growth hormone by binding ghrelin to the growth hormone-releasing hormone receptor, and it does it also during the daytime.

事实证明，间歇性禁食可以通过将生长素释放肽与生长激素释放激素受体结合来增加生长激素，而且在白天也能起到这种作用。

So yes indeed, fasting can increase growth hormone, not to the super levels that taking growth hormone would increase it or that a sauna could increase it, but it does seem to increase growth hormone.

所以，是的，确实，禁食可以增加生长激素，虽然不会达到服用生长激素会增加生长激素或桑拿可以增加生长激素的超级水平，但它似乎确实会增加生长激素。

Andrew Huberman:

安德鲁·休伯曼：

Later in today's episode, we're going to talk a lot about different patterns of fasting and eating that can control epinephrine.

在今天的节目中，我们将详细讨论可以控制肾上腺素的不同禁食和饮食模式。

And so we will return to specifics about how long a fast.

因此，我们将回到有关禁食多长时间的细节。

Do you need to fast for two or three days or 23 hours?

您需要禁食两三天或23小时吗？

Fortunately for people like me who love to eat, that's not the case.

幸运的是，对于像我这样爱吃的人来说，情况并非如此。

So we'll talk specific fasting protocols later in the episode.

因此，我们将在本集稍后讨论具体的禁食方案。

We also said we were going to talk about tummy grumble.

我们还说我们要讨论肚子咕咕叫的问题。

When your stomach growls, it is not because of fluid sifting around in there.

当你的胃咕咕叫时，并不是因为有液体在里面流动。

A lot of people think, "Oh, it's fluid sifting around." Turns out that your stomach has smooth muscle that lines its sides.

很多人会想，“哦，这是液体在四处流动。”事实证明，您的胃两侧有平滑肌。

And when you eat something or you don't, every once in a while your stomach cinches off at the two ends like a bag with a hose on either end because that's essentially what your digestive system is.

当你吃东西或不吃东西时，你的胃偶尔会在两端收紧，就像两端都有软管的袋子一样，因为这本质上就是你的消化系统。

Andrew Huberman:

安德鲁·休伯曼：

And if there's nothing in there, what happens is the muscles that line the sides of your stomach that kind of extend around the stomach in these cables, those are always there.

如果那里没有任何东西，就会发生什么，那就是胃两侧的肌肉在这些电缆中延伸到胃周围，这些肌肉总是在那里。

And if you have food in your stomach, what they do is they churn your stomach.

如果你的胃里有食物，它们就会搅动你的胃。

They literally turn the muscles of your stomach like a tumbler to help break up the food that presumably you didn't chew well enough because you were eating too fast.

它们确实会像滚筒一样转动你胃部的肌肉，帮助分解食物，而这些食物可能是你因为吃得太快而咀嚼不够充分的。

When you don't have any food in your stomach, that churning continues and that contraction of the muscle and the literally turning over of your muscles, they don't flip over completely, but the turning over the muscles, that's what causes the stomach growling.

当你的胃里没有任何食物时，这种搅动会继续，肌肉的收缩和肌肉的真正翻转，它们不会完全翻转，但翻转肌肉，这就是导致胃咆哮的原因。

If you don't want to be the person in the meeting or sitting there in a quiet theater whose stomach is growling, chew your food better.

如果你不想成为会议中的那个人或坐在安静的剧院里肚子咕咕叫的人，那就更好地咀嚼你的食物。

That's the simple solution.

这就是简单的解决方案。

Andrew Huberman:

安德鲁·休伯曼：

And last episode, I talked a lot about how sauna, controlled safe hypothermia, can cause huge increases in growth hormone release, anywhere from 300 to 500, even 1600% increases in growth hormone release, really staggeringly high increases.

上一集，我谈了很多关于桑拿，控制安全低温，如何导致生长激素释放大幅增加，从 300 到 500，甚至生长激素释放增加 1600%，确实高得惊人。

I point out that many people don't have saunas in their yard or in their homes, and they would go through some other measures to increase safely their body heat, creating a steam room in their bathroom or jogging with extra sweats on, this kind of thing.

我指出，很多人的院子里或家里没有桑拿房，他们会采取其他一些措施来安全地增加体温，比如在浴室里建一个蒸汽房，或者带着额外的汗慢跑，诸如此类。

Many of you asked about hot baths.

很多人问关于洗热水澡的问题。

Hot baths will increase growth hormones.

热水浴会增加生长激素。

However, the temperatures that you need in order to increase growth hormone are high enough that you run the risk of burn.

然而，增加生长激素所需的温度足够高，以至于有烧伤的风险。

And so I really can't make any recommendations about hot baths.

所以我真的无法对热水澡提出任何建议。

But if you can tolerate a nice hot bath, you are going to get some growth hormone release.

但如果你能忍受洗个热水澡，你就会释放一些生长激素。

Andrew Huberman:

安德鲁·休伯曼：

However, the sauna has this advantage of you being able to enter a 175 degree or 200 degree environment, provided you're not pregnant, you're not a young child, et cetera, you can do that safely, and getting big increases in growth hormone.

然而桑拿有一个好处，就是你可以进入175度或200度的环境，只要你没有怀孕，你不是小孩子等等，你就可以安全地做到这一点，并且生长激素会大幅增加。

The hot bath will lead to lesser increases in growth hormone.

热水浴会导致生长激素的增加减少。

We're going to talk a lot about temperature regulation in a future episode, but as always, if you're ever going to start playing with hyperthermia or hypothermia, cold baths, ice baths, hot showers, hot baths that are beyond the kind of norm of what's comfortable, you have to be extremely careful and please consult a doctor.

我们将在以后的剧集中详细讨论温度调节，但与往常一样，如果您要开始玩体温过高或过低、冷水浴、冰浴、热水淋浴、超出舒适标准的热水浴，您必须非常小心，并请咨询医生。

Andrew Huberman:

安德鲁·休伯曼：

I think it's fair to say that most people would like to have a lot of energy during the day if you work during the day and they'd like their energy to taper off at night.

我认为可以公平地说，如果你白天工作，大多数人都希望白天有充足的精力，而他们希望自己的精力在晚上逐渐减少。

And I think it's fair to say that most people don't enjoy being sick.

我认为可以公平地说，大多数人不喜欢生病。

Nobody wants to get sick.

没有人想生病。

In other words, you want to have energy and you want your immune system to function well to ward off infections of various kinds, bacterial infections, viral infections, et cetera.

换句话说，您希望拥有能量，并且希望免疫系统功能良好，以抵御各种感染，细菌感染、病毒感染等。

And it turns out that the two hormones that dominate those processes of having enough energy and having a healthy immune system are cortisol and epinephrine.

事实证明，皮质醇和肾上腺素是主导拥有足够能量和健康免疫系统过程的两种激素。

Epinephrine is the same thing as adrenaline.

肾上腺素与肾上腺素是同一物质。

In the body we tend to call adrenaline "adrenaline," and in the brain we tend to call adrenaline "epinephrine." And I'm sorry for that.

在身体中，我们倾向于将肾上腺素称为“肾上腺素”，在大脑中，我们倾向于将肾上腺素称为“肾上腺素”。我对此感到抱歉。

I didn't create this naming system and the story behind it is uninteresting and not worth our time.

我没有创建这个命名系统，它背后的故事很无趣，不值得我们花时间。

I will use the words adrenaline and epinephrine interchangeably today.

今天我将互换使用肾上腺素和肾上腺素这两个词。

Andrew Huberman:

安德鲁·休伯曼：

Cortisol is cortisol, and I just want to cover a little bit about what cortisol and epinephrine are, where they are released in the body and brain, because if you can understand that, you will understand better how to control them.

皮质醇就是皮质醇，我只想简单介绍一下皮质醇和肾上腺素是什么，它们在身体和大脑中的释放位置，因为如果你能理解这一点，你就会更好地理解如何控制它们。

First of all, cortisol is a steroid hormone, much like estrogen and testosterone, in that it is derived from cholesterol.

首先，皮质醇是一种类固醇激素，很像雌激素和睾酮，因为它源自胆固醇。

Now that could be cholesterol that you eat, it could be cholesterol that's produced by the liver.

这可能是您吃的胆固醇，也可能是肝脏产生的胆固醇。

As many of you probably know, the relationship between dietary cholesterol, the fats that you eat, and blood cholesterol and liver cholesterol is a very controversial one.

你们中的许多人可能知道，膳食胆固醇、所吃的脂肪、血液胆固醇和肝脏胆固醇之间的关系是一个非常有争议的关系。

It's a barbed wire topic.

这是一个铁丝网主题。

There are people that claim that dietary cholesterol has zero impact on circulating cholesterol coming from the liver.

有人声称膳食胆固醇对来自肝脏的循环胆固醇的影响为零。

There are people who argue the exact opposite, both with good data in hand, I would say.

我想说，有些人的观点恰恰相反，他们都掌握着良好的数据。

Andrew Huberman:

安德鲁·休伯曼：

There are some problems for the idea that all your cholesterol levels are determined by dietary intake, namely that anorexics often have very high levels of cholesterol that their liver produces even though they are eating very little and sometimes not eating at all.

所有胆固醇水平都由饮食摄入量决定的想法存在一些问题，即厌食症患者的肝脏产生的胆固醇水平通常非常高，即使他们吃得很少，有时甚至根本不吃东西。

So understand that cholesterol is a precursor molecule, meaning it's the substrate from which a lot of things like testosterone and estrogen are made.

因此，请了解胆固醇是一种前体分子，这意味着它是制造睾酮和雌激素等许多物质的底物。

Please also understand that cholesterol can be made into estrogen or testosterone or cortisol and that cortisol is sort of the competitive partner to estrogen and testosterone.

另请理解，胆固醇可以转化为雌激素、睾酮或皮质醇，而皮质醇是雌激素和睾酮的竞争伙伴。

Andrew Huberman:

安德鲁·休伯曼：

What this means is no matter how much cholesterol you're eating or you produce, whether or not it's low or it's high, if you are stressed, more of that cholesterol is going to be devoted toward creating cortisol, which is indeed a stress hormone.

这意味着，无论你摄入或产生多少胆固醇，无论它是低还是高，如果你有压力，更多的胆固醇将用于产生皮质醇，这确实是一种压力激素。

However, the word stress shouldn't stress you out because you need cortisol.

然而，压力这个词不应该给你带来压力，因为你需要皮质醇。

Cortisol is vital.

皮质醇至关重要。

You don't want your cortisol levels to be too low.

您不希望您的皮质醇水平太低。

It's very important for immune system function, for memory, for not getting depressed.

它对于免疫系统功能、记忆力和不抑郁都非常重要。

You just don't want your cortisol levels to be too high and you don't want them to be elevated even to normal levels at the wrong time of day.

您只是不希望皮质醇水平过高，也不希望它们在一天中的错误时间升高到正常水平。

So we're going to talk about how to control the timing and level of your cortisol.

因此，我们将讨论如何控制皮质醇的时间和水平。

Andrew Huberman:

安德鲁·休伯曼：

Epinephrine, or adrenaline, has also been demonized a bit.

肾上腺素也被妖魔化了一些。

We think of it as this stress hormone, this thing that makes us anxious, fight or flight.

我们认为它是一种压力荷尔蒙，这种让我们焦虑、战斗或逃跑的东西。

We used to get chased by lions and tigers and bears and now we don't.

我们曾经被狮子、老虎和熊追赶，但现在不会了。

And it's this ancient hangover.

这就是古老的宿醉。

That's all wrong.

这都是错误的。

The fact of the matter is that epinephrine is your best friend when it comes to your immunity, when it comes to protecting you from infection.

事实上，就您的免疫力而言，在保护您免受感染方面，肾上腺素是您最好的朋友。

And we're going to talk about why.

我们将讨论原因。

And epinephrine, adrenaline, is your best friend when it comes to remembering things and learning and activating neuroplasticity.

当涉及到记忆、学习和激活神经可塑性时，肾上腺素是你最好的朋友。

We're going to talk about that as well.

我们也将讨论这个问题。

Once again, it's a question of how much and how long and the specific timing of release of cortisol and epinephrine as opposed to cortisol and adrenaline being good or bad.

这又是一个关于皮质醇和肾上腺素释放的量、持续时间和具体时间的问题，而不是皮质醇和肾上腺素的好坏。

They're terrific when they're regulated.

当它们受到监管时，它们会很棒。

They are terrible when they're misregulated, and we will give you lots of tools to regulate them better.

当它们监管不当时，它们会很糟糕，我们将为您提供很多工具来更好地监管它们。

Andrew Huberman:

安德鲁·休伯曼：

Cortisol biology 101 in less than two minutes.

不到两分钟，皮质醇生物学 101。

Your brain makes what we call releasing hormones.

你的大脑会产生我们所说的释放激素。

And in this case there's corticotropin-releasing hormone.

在这种情况下，有促肾上腺皮质激素释放激素。

CRH is made by neurons in your brain.

CRH 由大脑中的神经元产生。

It causes the pituitary, this gland that sits about an inch in front of the roof of your mouth, in the base of your brain, to release ACTH.

它会导致垂体（位于大脑底部、上颌前方约一英寸处）释放促肾上腺皮质激素。

ACTH then goes and causes your adrenals, which sit above your kidneys and your lower back, to release cortisol, a so-called stress hormone.

然后促肾上腺皮质激素会导致位于肾脏和下背部上方的肾上腺释放皮质醇，一种所谓的压力荷尔蒙。

But I would like you to think about cortisol not as a stress hormone, but as a hormone of energy.

但我希望你不要将皮质醇视为一种压力荷尔蒙，而是一种能量荷尔蒙。

It produces a situation in the brain and body whereby you want to move, and whereby you don't want to rest, and whereby you don't want to eat, at least at first.

它会在大脑和身体中产生一种情况，让你想要活动，不想休息，不想吃东西，至少一开始是这样。

Andrew Huberman:

安德鲁·休伯曼：

Epinephrine, or adrenaline, 101 in less than two minutes.

肾上腺素，或肾上腺素，不到两分钟就达到 101。

When you sense a stressor with your mind, or your body senses a stressor, excuse me, from a wound or something of that sort, a signal is sent to neurons that that are in the middle of your body.

当你的思想感受到压力源，或者你的身体感受到压力源时，对不起，来自伤口或类似的东西，信号就会发送到你身体中部的神经元。

They're called the sympathetic chain ganglia.

它们被称为交感神经节链。

The name doesn't necessarily matter.

名字并不一定重要。

They release more epinephrine very quickly.

他们很快释放更多的肾上腺素。

It's almost like a sprinkler system that just hoses your body with epinephrine.

它几乎就像一个喷水灭火系统，只是用肾上腺素冲洗你的身体。

That will increase heart rate, will increase breathing rate, in some cases will constrict your blood vessels.

这会增加心率，增加呼吸频率，在某些情况下会收缩你的血管。

It will also increase the size of vessels and arteries that are giving blood flow to your vital organs.

它还会增加为重要器官提供血液的血管和动脉的大小。

This is why your extremities get cold when you're stressed and your heart is beating faster.

这就是为什么当你有压力并且心跳加快时你的四肢会变冷。

More of that energy is being devoted toward your core.

更多的能量被投入到你的核心。

You also release adrenaline from your adrenals, again riding atop your kidneys.

您还会从肾上腺释放肾上腺素，再次位于肾脏上方。

Andrew Huberman:

安德鲁·休伯曼：

Those are a second system whereby your system gets flooded with adrenaline in pulses.

这是第二个系统，您的系统会充满脉冲形式的肾上腺素。

So you can get one pulse, you can get 10 pulses.

所以你可以得到1个脉冲，你可以得到10个脉冲。

We'll talk about how to regulate the number of pulses.

我们将讨论如何调节脉冲数量。

And you release it from an area of your brain called locus coeruleus, and that creates alertness in your brain.

你从大脑中称为蓝斑的区域释放它，这会在你的大脑中产生警觉性。

If you want to learn more about the stress response and all the details of that, including some protocols of how to regulate stress, please see our episode about stress.

如果您想了解有关压力反应及其所有细节的更多信息，包括一些如何调节压力的协议，请参阅我们有关压力的剧集。

I go into a lot of detail there.

我在那里详细介绍了很多细节。

I will touch on some of the same themes today, but I really want to cover energy and the immune system.

今天我将讨论一些相同的主题，但我真的想讨论能量和免疫系统。

And if you're very much interested in stress per se and stress regulation, please see the episode on stress.

如果您对压力本身和压力调节非常感兴趣，请观看有关压力的剧集。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we have cortisol and we have epinephrine, and their net effect is to increase energy.

好的，我们有皮质醇和肾上腺素，它们的净效应是增加能量。

So first of all, I want to give you a tool that will help you regulate cortisol and can also help stave off certain patterns of mental illness.

首先，我想为您提供一种工具，可以帮助您调节皮质醇，还可以帮助您避免某些精神疾病。

Now of course it's not going to cure mental illness on its own, but it can support healthy state of mind and can help reduce unhealthy states of mind, including depression.

当然，它本身并不能治愈精神疾病，但它可以支持健康的心理状态，并有助于减少不健康的心理状态，包括抑郁症。

So the first tool is to make sure that your highest levels of cortisol are first thing in the morning when you wake up.

因此，第一个工具是确保您早晨醒来时第一件事就是皮质醇水平达到最高水平。

One way or another every 24 hours you will get an increase in cortisol.

每 24 小时，您的皮质醇就会以某种方式增加。

That is nonnegotiable.

这是没有商量余地的。

That is written into your genome.

那被写入你的基因组中。

That increase in cortisol is there to wake you up and to make you alert.

皮质醇的增加可以唤醒你并让你警觉。

It's to stimulate movement from being asleep, presumably horizontal, to getting up and starting to move about your day.

它是为了刺激从睡着（大概水平）到起床并开始活动的运动。

Andrew Huberman:

安德鲁·休伯曼：

And I've said it before, but I will say it again, the best way to stimulate that increase in cortisol at the appropriate time is that very soon after waking, within 30 minutes or so after waking, get outside, view some sunlight.

我之前已经说过了，但我还要再说一遍，在适当的时间刺激皮质醇增加的最佳方法是醒来后很快，醒来后30分钟左右，到外面去，看看阳光。

Even if it's overcast, get outside, view some sunlight — no sunglasses, never look at any light so bright that it could damage your eyes.

即使是阴天，也要到外面去看看阳光——不要戴墨镜，也不要看太亮的光，否则会伤害你的眼睛。

But do that for two to 10 minutes.

但这样做两到十分钟。

If it's very bright, two minutes.

如果很亮的话，两分钟。

If it's not so bright, 10 minutes.

如果不是那么亮的话，10分钟。

Do that because in the early part of the day, you have the opportunity to time that cortisol release to the early part of the day, which will improve, and this has been backed by peer-reviewed studies, it will improve your focus, it will improve your energy levels, and it will improve your learning throughout the day.

这样做是因为在一天的早些时候，你有机会将皮质醇的释放时间安排在一天的早些时候，这会有所改善，并且这得到了同行评审研究的支持，它会提高你的注意力，提高你的能量水平，并且会改善你全天的学习。

Andrew Huberman:

安德鲁·休伯曼：

It will also prevent a late shift in cortisol increase.

它还可以防止皮质醇增加的后期转变。

And late-shifted cortisol, meaning cortisol that increases around 8:00 or 9:00 p.m., is a signature feature of many depressive disorders, including major depression, anxiety, and that of course correlates with things like insomnia, et cetera.

晚移皮质醇，即皮质醇在晚上 8:00 或 9:00 左右增加，是许多抑郁症的标志性特征，包括重度抑郁、焦虑，当然与失眠等相关。

So that's a key tool, and I don't know how many of you are already doing that, but it is vital to do.

所以这是一个关键工具，我不知道你们中有多少人已经在这样做，但这样做至关重要。

Now I mentioned sunlight even on cloudy days, and there are specific reasons for that.

现在我提到即使在阴天也有阳光，这是有具体原因的。

So I want to just briefly cover the data.

所以我想简单介绍一下数据。

Because in the episodes on sleep I talked about brightness of light in regulating cortisol and sleep and I talked about how to measure lux, brightness, but I was not specific enough, I realized, based on the questions that I've received since that episode.

因为在关于睡眠的剧集中，我谈到了调节皮质醇和睡眠的光亮度，并且谈到了如何测量勒克斯、亮度，但根据自那一集以来我收到的问题，我意识到我不够具体。

Andrew Huberman:

安德鲁·休伯曼：

So here's how it works.

这就是它的工作原理。

Going outside and getting some sunlight requires that I also tell you how long and under what conditions.

到外面去晒太阳还需要我告诉你多长时间以及在什么条件下。

I've said looking through a window is not as good.

我说过透过窗户看并不那么好。

It takes 50 times longer to get as much light, et cetera, et cetera.

需要 50 倍的时间才能获得同样多的光线，等等，等等。

Many, many questions have told me that I'm not being specific enough.

很多很多问题告诉我，我不够具体。

So I'm going to give you the data.

所以我会给你数据。

And from the data you will understand exactly how long you need to do this each day.

从数据中您将准确了解每天需要多长时间执行此操作。

On a sunny day, so no cloud cover, provided that the sun is not yet overhead, it's somewhere low in the sky, could have just crossed the horizon.

在阳光明媚的日子里，没有云层覆盖，只要太阳还没有在头顶上，它在天空中较低的地方，可能刚刚越过地平线。

Or if you wake up a little bit later, it could be somewhat low in the sky.

或者如果你晚一点醒来，天空可能会有点低。

Basically the intensity of light, the brightness, is somewhere around a hundred thousand lux.

基本上，光的强度、亮度约为十万勒克斯。

Lux is just a measurement of brightness.

勒克斯只是亮度的度量。

If you want to download the app Light Meter, that is a free app that will allow you to do that.

如果您想下载照度计应用程序，这是一个免费的应用程序，可以让您做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

You can hold your finger down on the little button there and you can move it around and it will continuously give you a lux readout.

您可以将手指按住那里的小按钮，然后移动它，它会持续为您提供勒克斯读数。

It's not perfect.

它并不完美。

It's not exact.

这并不准确。

But it's pretty good and it is zero cost.

但它非常好，而且是零成本。

I have no relationship to Light Meter, the company.

我与 Light Meter 公司没有任何关系。

On a cloudy day, it's about 10,000 lux, so tenfold reduction.

阴天时，亮度约为 10,000 lux，减少十倍。

But bright artificial light, very bright artificial light is somewhere around 1000 lux, and ordinary room light is somewhere around 100 to 200 lux, and it has to do with how much light scatter there is.

但明亮的人造光，非常明亮的人造光约为 1000 勒克斯，普通​​室内光约为 100 至 200 勒克斯，这与光散射的程度有关。

So even if you have a very bright bulb sitting right next to you, that's not going to do the job.

因此，即使你旁边有一个非常亮的灯泡，也无法完成这项工作。

Your phone will not do the job, not early in the day.

你的手机无法完成这项工作，尤其是在一大早。

To get the cortisol released at the appropriate time, you need to get outside.

为了在适当的时间释放皮质醇，您需要到户外活动。

Andrew Huberman:

安德鲁·休伯曼：

So let's just set a couple general parameters.

因此，让我们设置几个常规参数。

If it's bright outside and no cloud cover, the light can be indirect.

如果外面明亮且没有云层，则光线可以是间接的。

You don't have to be staring into the sun.

你不必盯着太阳。

Please don't damage your eyes.

请不要伤害你的眼睛。

We can't regenerate those neurons yet and restore vision that's lost.

我们还无法再生这些神经元并恢复失去的视力。

But if you have to blink, that means it's too bright.

但如果你必须眨眼，那就意味着它太亮了。

It's fine to blink, of course.

当然，眨眼也没关系。

Please do if you need to.

如果您需要的话请做。

Get outside for 10 minutes, or five minutes should suffice, but 10 minutes is sure to suffice.

到外面去10分钟，或者5分钟就够了，但10分钟肯定就够了。

If it's a cloudy day, dense, overcast, you're probably going to need about 30 minutes.

如果是阴天、浓雾、阴天，您可能需要大约 30 分钟。

If it's light cloud, broken cloud cover, it's probably going to be somewhere between 10 and 20 minutes.

如果是薄云、破碎的云层，则可能会持续 10 到 20 分钟。

Andrew Huberman:

安德鲁·休伯曼：

And if you can't get outside or you're on an airplane and it's bright overhead, artificial lights or ordinary room lights, it's going to take you about six hours of light.

如果您无法外出或在飞机上，并且头顶上有明亮的人造光或普通的室内灯，那么您将需要大约六个小时的光照。

And by time you reach the middle of your sort of wakeful period, it's too late.

当你到达清醒期的中期时，已经太晚了。

You won't be able to shift your clock, and your cortisol will start drifting later and later.

你将无法改变你的时钟，你的皮质醇也会越来越晚地开始漂移。

This is why it's vital to get this light on a regular basis to get that cortisol released early in the day.

这就是为什么定期使用这种灯对于在一天早些时候释放皮质醇至关重要。

That sets you up for optimal levels of energy.

这将使您达到最佳的能量水平。

It sets you up for great sleep.

它可以让您获得良好的睡眠。

But today's not really about sleep.

但今天的重点不是睡觉。

It's more about energy.

更多的是关于能源。

That cortisol pulse and the stress that you might feel early in the day from having a little bit extra energy, that is the energy that you want in order to move about and learn and do various things.

皮质醇的脉动和您在一天早些时候可能因拥有一点额外的能量而感受到的压力，这就是您移动、学习和做各种事情所需的能量。

Andrew Huberman:

安德鲁·休伯曼：

That is a healthy level of energy.

这是健康的能量水平。

So please try and get that sunlight if it's within your protocols to do that, and try and get sufficient sunlight first thing in the morning, again, within the first hour.

因此，如果在您的协议范围内，请尝试获得阳光，并尝试在早上的第一件事，再次，在第一个小时内获得充足的阳光。

That's the best way to make sure that you time your cortisol appropriately.

这是确保您适当控制皮质醇的最佳方法。

Now, throughout the day, you're going to experience different things.

现在，一整天，你都会经历不同的事情。

Most of you are not spending your entire day trying to optimize your health.

你们中的大多数人并没有花一整天的时间来优化您的健康。

Some of you might be, but most of you have jobs, and you have families, and you have commitments.

你们中的一些人可能是这样，但你们大多数人都有工作，有家庭，有承诺。

Life enters the picture and provides you stressors.

生活介入并给你带来压力。

And those stressors, whatever they may happen to be — a difficult coworker, some disappointment about something you didn't get, the raise you expected or you didn't get, the vacation that you expected — those will cause increases in cortisol and epinephrine.

而这些压力源，无论是什么——一个难相处的同事，对你没有得到的东西感到失望，你期望或没有得到的加薪，你期望的假期——这些都会导致皮质醇和肾上腺素增加。

This is important to understand.

理解这一点很重要。

Andrew Huberman:

安德鲁·休伯曼：

You don't have the luxury of just having this morning cortisol and then having it taper off.

你不能奢侈地只在早上摄入皮质醇，然后逐渐减少。

You want that major cortisol early in the day, but then you can expect, you should expect, increases in cortisol and adrenaline throughout the day based on events that are unpleasant to you.

你想要在一天的早些时候得到主要的皮质醇，但是你可以预期，你应该预期，由于你不愉快的事件，皮质醇和肾上腺素在一天中会增加。

So for me, the events that are most unpleasant to me are things like traffic, emails that ask me to fill out a form for which I can't find the link.

所以对我来说，最让我不愉快的事情是交通、要求我填写表格但我找不到链接的电子邮件。

These kinds of things stress me out.

这些事情让我压力很大。

I'm a human being.

我是一个人。

I don't lose my cool over them, but I can feel my level of alertness and kind of frustration increase, the normal kind of things that go with stress — tense up a little bit.

我并没有因为它们而失去冷静，但我能感觉到我的警觉程度和挫败感有所增加，这是与压力相关的正常现象——有点紧张。

The key is these blips in cortisol and epinephrine need to be brief.

关键是皮质醇和肾上腺素的这些变化必须是短暂的。

You can't have them so often or lasting so long that you are in a state of chronic cortisol elevation or chronic epinephrine elevation.

你不能频繁地使用它们或持续太久，以致你处于慢性皮质醇升高或慢性肾上腺素升高的状态。

This system of stress was designed to increase your alertness and mobilize you towards things, get you frustrated, and provide the opportunity to change behavior.

这种压力系统的目的是提高你的警觉性，动员你去做事情，让你感到沮丧，并提供改变行为的机会。

Andrew Huberman:

安德鲁·休伯曼：

That's what they were designed to do.

这就是它们的设计目的。

So if you find yourself getting stressed and staying stressed, there are great tools that we provide in the stress episode that relate to things like the double inhale exhale, the so-called physiological sigh.

因此，如果您发现自己感到压力并持续处于压力状态，我们在压力发作时提供了一些很棒的工具，这些工具与双吸气呼气（所谓的生理叹息）等相关。

You can incorporate an NSDR and non-sleep deep rest protocol, et cetera.

您可以结合 NSDR 和非睡眠深度休息方案等。

But understand that the energy that you experience during stress, that sudden increase in alertness and attention that comes from seeing something difficult, that is a healthy hormonal system in neural system that's working.

但要明白，你在压力下所体验到的能量，即看到困难事物时突然增加的警觉性和注意力，这是神经系统中正在发挥作用的健康荷尔蒙系统。

And the reason it works is that cortisol, when it's released into the bloodstream, it actually can bind to receptors in the brain.

它起作用的原因是皮质醇，当它被释放到血液中时，它实际上可以与大脑中的受体结合。

It can bind receptors in the amygdala, fear centers and threat detection centers, but also areas of the brain that are involved in learning and memory and neuroplasticity.

它可以结合杏仁核、恐惧中心和威胁检测中心的受体，还可以结合大脑中涉及学习、记忆和神经可塑性的区域。

And this is why I say that neuroplasticity, the brain's ability to change itself in response to experience, is first stimulated by attention and focus and often a low level state of agitation.

这就是为什么我说神经可塑性，即大脑根据经验而改变自身的能力，首先是由注意力和焦点以及通常是低水平的激动状态刺激的。

So understand that and you won't be quite so troubled about the little stress increases that you experience throughout the day.

因此，了解这一点，您就不会因为一整天所经历的微小压力增加而感到困扰。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are ways to leverage stress, epinephrine and cortisol in ways that serve you and to do it in a deliberate way.

现在，有一些方法可以以适合您的方式利用压力、肾上腺素和皮质醇，并且以一种刻意的方式做到这一点。

There are also ways to do that that increase your level of stress threshold, meaning they make it less likely that epinephrine and cortisol will be released.

还有一些方法可以提高您的压力阈值水平，这意味着它们可以降低肾上腺素和皮质醇释放的可能性。

So I want to talk about the science of those practices because I get asked about these practices a lot, things like Wim Hof breathing, which is also called tummo breathing, things like ice baths, things like high-intensity interval training.

所以我想谈谈这些练习的科学性，因为我经常被问到这些练习，比如 Wim Hof 呼吸（也称为肿瘤呼吸）、冰浴、高强度间歇训练等。

All of those things have utility.

所有这些东西都有用处。

The question is how you use them and how often you use them.

问题是您如何使用它们以及使用它们的频率。

Those tools, just like stress from a life event, can either enhance your immunity or deplete it.

这些工具就像生活事件带来的压力一样，可以增强您的免疫力，也可以削弱您的免疫力。

That's right.

这是正确的。

Those same practices of ice baths, tummo breathing, high-intensity interval training, or training of any kind, can deplete your immune system or it can improve them.

冰浴、肿瘤呼吸、高强度间歇训练或任何类型的训练等同样的做法可能会削弱你的免疫系统，也可能会改善你的免疫系统。

Excuse me, they can improve it, meaning they can improve your immune system.

对不起，他们可以改善它，这意味着他们可以改善你的免疫系统。

Andrew Huberman:

安德鲁·休伯曼：

The key is how often you use them and when.

关键是您使用它们的频率和时间。

And so I want to review that now in light of the scientific literature.

所以我现在想根据科学文献回顾一下这一点。

Because in doing that, you can build practices into your daily or maybe every other day routine that can really-

因为这样做时，您可以将练习融入您的日常或每隔一天的例行公事中，这确实可以-

Andrew Huberman:

安德鲁·休伯曼：

...

...

practices into your daily, or maybe every other day, routine that can really help buffer you against unhealthy levels of cortisol and epinephrine, meaning cortisol increases that are much too great or that last much too long.

将这种练习融入到你的日常生活中，或者每隔一天，这确实可以帮助你缓冲皮质醇和肾上腺素的不健康水平，这意味着皮质醇的增加太多或持续太久。

Epinephrine increases that are much too great or that last much too long.

肾上腺素增加过多或持续时间过长。

And of course, we'll talk about all the negatives that go along with having too much cortisol, too much epinephrine for too long.

当然，我们会讨论皮质醇过多、肾上腺素过多、时间过长所带来的所有负面影响。

But you hear about those a lot.

但你经常听到这些。

You hear about Cushing's syndrome; you hear about abdominal fat accumulation.

你听说过库欣综合症；你听说过腹部脂肪堆积。

You hear about sleep disturbances.

您听说过睡眠障碍。

I want to arm you with the tools first, and then we can talk about the dark side and all the things that hopefully you'll be able to avoid entirely or that you can get yourself out of once you have the tools in hand.

我想先为您提供工具，然后我们可以讨论阴暗面以及所有希望您能够完全避免的事情，或者一旦您掌握了工具就可以摆脱的事情。

Andrew Huberman:

安德鲁·休伯曼：

Let's say somebody tells you something very troubling, or you look at your phone and you see a text message that's really upsetting to you.

假设有人告诉您一些非常令人不安的事情，或者您查看手机并看到一条让您感到非常不安的短信。

That will cause an immediate increase in epinephrine, adrenaline, in your brain and body.

这会导致大脑和身体中的肾上腺素立即增加。

And chances are, it's going to increase your levels of cortisol as well.

而且很可能，它也会增加你的皮质醇水平。

Let's say you get into an ice bath or a cold shower, even if you love the cold, or if you hate the cold, that will cause an equivalent increase in epinephrine and cortisol.

假设你洗了个冰浴或冷水澡，即使你喜欢寒冷，或者讨厌寒冷，这也会导致肾上腺素和皮质醇的相应增加。

We don't know the exact levels, but it's probably about the same.

我们不知道确切的水平，但可能大致相同。

Let's say you go out for high-intensity interval training; you decide you're going to run some sprints; you're going to do some repeats, or you're going to do some weight lifting in the gym, and you love lifting weights in the gym.

假设您出去进行高强度间歇训练；你决定要进行一些冲刺；你会做一些重复，或者你会在健身房里做一些举重，并且你喜欢在健身房举重。

Maybe you like the power lifting thing, or you decide that you want to do some hot yoga, or something that you really enjoy, or you hate, you're going to increase your epinephrine and cortisol levels.

也许你喜欢举重，或者你决定做一些热瑜伽，或者你真正喜欢或讨厌的事情，你会增加你的肾上腺素和皮质醇水平。

There's simply no way around this.

根本没有办法解决这个问题。

Let's say you decide to sit down and you're going to do some deep breathing.

假设您决定坐下来并要做一些深呼吸。

We all hear about the benefits of deep breathing.

我们都听说过深呼吸的好处。

So inhale, exhale, inhale, exhale.

所以吸气，呼气，吸气，呼气。

You're going to get big increases in epinephrine and cortisol.

你的肾上腺素和皮质醇将会大幅增加。

The data from multiple studies support this.

多项研究的数据支持了这一点。

All of those are stressors, in air quotes.

所有这些都是压力源，在空中引述中。

Andrew Huberman:

安德鲁·休伯曼：

Now, there is a way that you can cognitively reframe what those are.

现在，有一种方法可以让您在认知上重新定义这些内容。

You can tell yourself, "I love high-intensity interval training, or I love weight training, or I personally love exercise." I'm not crazy about the cold.

你可以告诉自己，“我喜欢高强度间歇训练，或者我喜欢重量训练，或者我个人喜欢运动。”我并不热衷于寒冷。

I do some cold exposure stuff now and again, and we're going to talk a lot about how to do that in the optimal way in an upcoming episode.

我时不时地做一些冷暴露的事情，我们将在接下来的一集中讨论如何以最佳方式做到这一点。

But getting into the cold doesn't feel good to me.

但寒冷对我来说并不好受。

I tell myself it's good for me, and I enjoy it at some point, usually when I'm getting out.

我告诉自己这对我有好处，并且在某些时候我会喜欢它，通常是在我出去的时候。

All of those increase epinephrine.

所有这些都会增加肾上腺素。

And guess what?

你猜怎么着？

They increase your levels of energy and alertness.

它们可以提高您的精力和警觉性。

So if you're somebody who struggles with energy and alertness, it can be beneficial, provided you get clearance from your doctor, to have some sort of protocol built into your day where you deliberately increase your levels of epinephrine and your levels of cortisol.

因此，如果你是一个在精力和警觉性方面挣扎的人，如果你得到医生的许可，在你的一天中制定某种方案，故意增加你的肾上腺素和皮质醇水平，这可能是有益的。

And I want to put the emphasis on deliberately.

我想强调刻意。

Andrew Huberman:

安德鲁·休伯曼：

So how would you do that?

那么你会怎么做呢？

Well, it's quite easy to turn the shower cold and get into that.

嗯，把淋浴调冷然后进去是很容易的。

That will wake you up, and it literally wakes you up because of increases in epinephrine.

这会叫醒你，而且它确实是因为肾上腺素的增加而叫醒你。

You can do deep breathing of the sort where you inhale and exhale repeatedly 25 or 30 times.

您可以进行深呼吸，即反复吸气和呼气 25 或 30 次。

Maybe hold your breath for a few seconds on an exhale and then repeat, so-called Wim Hof or tummo breathing.

也许在呼气时屏住呼吸几秒钟，然后重复，即所谓的 Wim Hof 或 tummo 呼吸。

Lots of adrenaline is released into your system when you do that.

当您这样做时，大量肾上腺素会释放到您的系统中。

You will have more energy afterwards.

之后你会有更多的能量。

Andrew Huberman:

安德鲁·休伯曼：

So it's really important to understand that the body doesn't distinguish between a troubling text message, ice, tummo breathing, or high intensity-interval training or any other kind of exercise.

因此，了解身体无法区分令人不安的短信、冰敷、肿瘤呼吸、高强度间歇训练或任何其他类型的运动，这一点非常重要。

It's all stress.

这都是压力。

Cognitively reframing that and telling yourself, "I like this, I enjoy it," is not going to change the way that that molecule impacts your body and brain.

重新认知并告诉自己，“我喜欢这个，我喜欢它”，不会改变该分子影响你的身体和大脑的方式。

I sort of chuckle because people would love to tell you that all you have to do is say, "Oh, this is good for me." No, what it does to tell yourself that it's good for you, or that you enjoy it, is it that it liberates other molecules like dopamine and serotonin that help buffer the epinephrine response.

我有点笑，因为人们很乐意告诉你，你所要做的就是说，“哦，这对我有好处。”不，它告诉自己这对你有好处，或者你喜欢它，是因为它释放了其他分子，如多巴胺和血清素，有助于缓冲肾上腺素反应。

Andrew Huberman:

安德鲁·休伯曼：

Now, the way that it does that, I've talked about previous episode, but I'll just mention, that dopamine is the precursor to epinephrine.

现在，我已经谈到了前一集的做法，但我只想提一下，多巴胺是肾上腺素的前体。

Epinephrine, adrenaline, is made from dopamine, okay?

肾上腺素，肾上腺素，是由多巴胺制成的，好吗？

Cortisol is made from cholesterol.

皮质醇是由胆固醇制成的。

Epinephrine is made from dopamine.

肾上腺素是由多巴胺制成的。

And that's why if you tell yourself you're enjoying something, and because dopamine is so subjective that you can, in some ways, as long as you're not completely lying to yourself, you can get more epinephrine, you get more mileage or more ability to push through something, and you can sort of reframe it.

这就是为什么如果你告诉自己你很享受某件事，因为多巴胺是如此主观，在某种程度上，只要你没有完全欺骗自己，你就可以获得更多的肾上腺素，你会获得更多的里程或更强的能力来完成某件事，并且你可以重新构建它。

But it's not really cognitive reframing.

但这并不是真正的认知重构。

The cognitive part is the trigger, but it's a chemical substance that's actually occurring there.

认知部分是触发器，但它是实际发生在那里的化学物质。

It's dopamine giving you more epinephrine, a bigger amplitude, epinephrine release, and it gives you some sense of control.

它是多巴胺给你更多的肾上腺素，更大的幅度，肾上腺素的释放，它给你一些控制感。

Andrew Huberman:

安德鲁·休伯曼：

So here's a protocol that anyone can use.

所以这是一个任何人都可以使用的协议。

If you want to increase levels of energy, if you suffer from low energy during the daytime, or whenever it is that you'd like to be alert, pick a practice that you can do fairly consistently, maybe every day, but maybe every third day or every fourth day.

如果你想提高能量水平，如果你在白天精力不足，或者每当你想保持警觉时，选择一种你可以相当持续地进行的练习，也许每天，但也许每三天或每四天一次。

Maybe it's an ice bath or a cold bath, maybe it's a cold shower.

也许是冰浴或冷水浴，也许是冷水淋浴。

Maybe it's the cyclic inhale, exhale, breathing protocol I described.

也许这就是我描述的循环吸气、呼气、呼吸方案。

If that wasn't clear, and people always ask for a demo, I'm not going to do the whole thing right now, but I'm willing to do a few rounds of this or a few cycles I should say.

如果这还不清楚，而且人们总是要求演示，我现在不会做整个事情，但我愿意做几轮或我应该说的几个周期。

Andrew Huberman:

安德鲁·休伯曼：

So it's inhale: I would do that more deeply.

所以它是吸气：我会做得更深。

More like...

更像是...

You do that 25, 30 times repeatedly, you will start to feel warm.

反复这样做25、30次，你就会开始感到温暖。

People in the yoga community, they say you're generating heat; you're not generating heat, you're releasing adrenaline.

瑜伽界的人，他们说你在产生热量；你不是在产生热量，而是在释放肾上腺素。

Inhale, exhale, inhale, exhale — 25 or 30 times.

吸气、呼气、吸气、呼气——25或30次。

You'll feel agitated and stressed.

你会感到焦躁和压力。

That's because you're releasing adrenaline in your body, and that's because you're releasing more epinephrine in your brain, and you'll be more alert.

那是因为你在体内释放肾上腺素，那是因为你在大脑中释放更多肾上腺素，你会更加警觉。

Then you can follow that 25 or 30 breath cycles with an exhale hold, and hold your breath for 15 to 30 seconds.

然后，您可以在 25 或 30 个呼吸周期之后屏住呼气，并屏住呼吸 15 到 30 秒。

Always, always, always do this on dry land, never while driving, operating heavy machinery, all the standard safety protocols.

始终、始终、始终在干燥的土地上执行此操作，切勿在驾驶、操作重型机械时执行此操作，所有标准安全协议。

Never near water, please.

请永远不要靠近水。

People have passed out and died doing this with breath holds in water.

人们曾因这样做而在水中屏住呼吸而昏倒或死亡。

There are several deaths associated with it.

有多起死亡事件与之相关。

On land, it's probably safer.

在陆地上，可能更安全。

Clear it with your doctor, but 25, 30 breaths, exhale, hold; 25, 30 breaths, again exhale, hold; 25, 30 breaths, again exhale, hold.

与你的医生一起清除它，但是25、30次呼吸，呼气，屏住； 25、30个呼吸，再次呼气，保持； 25、30个呼吸，再次呼气，屏住。

And then if you like, you can do an inhale and hold if that's within your margins of safety.

然后，如果你愿意，你可以在安全范围内吸气并屏住。

Andrew Huberman:

安德鲁·休伯曼：

So if all these protocols, all these activities are just equivalent, they're just stress, then how do we make them good for us?

因此，如果所有这些协议、所有这些活动都是等价的，它们只是压力，那么我们如何让它们对我们有益呢？

How do we actually benefit from them?

我们如何真正从它们中受益？

Now of course, the cold itself can have some health-promoting effects.

当然，寒冷本身也有一些促进健康的作用。

It can increase brown fat thermogenesis and metabolism.

它可以增加棕色脂肪的产热和代谢。

High-intensity interval training or other forms of exercise, of course, has cardiovascular effects that can be good for us, as does weight training, et cetera.

当然，高强度间歇训练或其他形式的运动对心血管有好处，对我们有益，举重训练等也是如此。

But what we're talking about here are ways to increase energy and to teach our brain and body, to teach ourselves how to regulate the stress response.

但我们在这里讨论的是增加能量、教导我们的大脑和身体、教导我们自己如何调节压力反应的方法。

So in addition to the benefits of the actual practices, what we're talking about is building a system so that when you experience increases in epinephrine and cortisol from life events, you're able to better buffer those.

因此，除了实际实践的好处之外，我们正在讨论的是建立一个系统，以便当您因生活事件而经历肾上腺素和皮质醇增加时，您能够更好地缓冲它们。

And we are also talking about ways that you can increase energy overall because that's what today's episode is all about, energy and the immune system.

我们还讨论了可以增加整体能量的方法，因为这就是今天这一集的全部内容：能量和免疫系统。

And indeed, we will talk about how you can actually leverage specific protocols to increase your immune system on demand.

事实上，我们将讨论如何实际利用特定方案来按需增强您的免疫系统。

There's great scientific data to support that one can do that.

有大量的科学数据支持人们可以做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

So there's a biological mechanism that's very important if you want to do those things.

因此，如果你想做这些事情，有一种非常重要的生物机制。

Increase energy and your immune system on demand.

根据需要增加能量和免疫系统。

Learn to buffer stress on demand in real time.

学习实时按需缓冲压力。

And it means taking these protocols, these practices, whether or not it's cold water, or ice bath, or exercise, or any of those, and making one small but very powerful adjustment in how you perform them.

这意味着采取这些方案、这些做法，无论是冷水、冰浴、锻炼还是其中任何一种，并对你的执行方式做出一个微小但非常有力的调整。

But in order to make that adjustment, I can't just tell you the adjustment.

但为了做出这样的调整，我不能只是告诉你调整的内容。

I have to tell you the mechanism so that you know if you're doing it correctly or not.

我必须告诉你这个机制，以便你知道你做得是否正确。

This is really a case where if you can understand a little bit of mechanism, you'll be far better off than just adopting protocols.

这确实是一个例子，如果你能理解一点机制，你会比仅仅采用协议要好得多。

So if you take away nothing else from this episode except what I'm about to tell you, please take away the information I'm about to tell you.

因此，如果除了我要告诉你的内容之外，你没有从这一集中带走任何其他内容，请带走我要告诉你的信息。

Andrew Huberman:

安德鲁·休伯曼：

Cortisol, as I mentioned, is released from the adrenals.

正如我提到的，皮质醇是从肾上腺释放的。

And it combines to receptors.

它与受体结合。

It can have action both in the body and in the brain.

它可以在身体和大脑中发挥作用。

In fact, it combined the so-called threat detection center in the brain, or one of them, which is the amygdala, also called the fear center.

事实上，它结合了大脑中所谓的威胁检测中心，或者其中之一，那就是杏仁核，也叫恐惧中心。

It can do that because cortisol can cross the blood-brain barrier.

它能做到这一点是因为皮质醇可以穿过血脑屏障。

It can be released in the body and cross this biological barrier.

它可以在体内释放并穿过这个生物屏障。

It's like a fence that keeps things out of the brain.

它就像一道栅栏，将事物挡在大脑之外。

But cortisol has passing rights.

但皮质醇有传递权。

It can go through.

是可以通过的。

Epinephrine cannot.

肾上腺素不能。

Epinephrine is polarized.

肾上腺素是极化的。

Andrew Huberman:

安德鲁·休伯曼：

The shape of it is such that it can't make it through the blood-brain barrier.

它的形状使其无法通过血脑屏障。

That's one of the reasons why it's released both from the adrenals in your body and released from this brain stem area, the locus coeruleus in your brain.

这就是为什么它既从你体内的肾上腺释放，又从脑干区域（大脑中的蓝斑）释放的原因之一。

That's a powerful thing because what it means is that the body can enter states of readiness and alertness while the mind remains calm.

这是一件很强大的事情，因为它意味着身体可以进入准备和警觉的状态，同时头脑保持平静。

That is biologically possible.

这在生物学上是可能的。

It's not just a psychological trick.

这不仅仅是一种心理伎俩。

And there are ways that one can do that.

有一些方法可以做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

So I'm presuming at this point that you're getting your morning light to time your cortisol increase.

所以我假设此时你正在接受晨光来控制皮质醇的增加。

I'm presuming that you want more energy or that you want to increase your immune system, its function, and its ability to combat infections of various kinds.

我假设您想要更多的能量，或者您想要增强您的免疫系统、其功能及其对抗各种感染的能力。

And what I'm suggesting is that you pick from the pallet of exercises that are out there, or tools that are out there, to increase epinephrine.

我的建议是，您可以从现有的练习或工具中进行选择，以增加肾上腺素。

There are a lot of ways to do that.

有很多方法可以做到这一点。

You can do that, as I mentioned, through cold water, through exercise.

正如我提到的，你可以通过冷水、锻炼来做到这一点。

You can even do that by having confrontations with other people.

你甚至可以通过与其他人对抗来做到这一点。

At a biological level, it is identical.

在生物学层面上，它是相同的。

So if you like to go online and place the kind of comments, or read the kinds of things, or look at the kinds of things that agitate you, you can, if you like, look at that as an opportunity.

因此，如果你喜欢上网发表评论，或者阅读一些事情，或者看看那些让你感到不安的事情，如果你愿意，你可以将其视为一个机会。

I'm not suggesting you do that.

我不建议你这样做。

I'd like to see people taking care of themselves and each other in much less destructive ways, frankly.

坦率地说，我希望看到人们以破坏性较小的方式照顾自己和彼此。

But the prerequisite here is getting an increase in adrenaline released from the body.

但这里的先决条件是增加体内释放的肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

Now, the simplest way to describe how to do that would be in the context of cold water or a breathing protocol, because then I don't have to deal with the unknown life circumstances that get you triggered.

现在，描述如何做到这一点的最简单方法是在冷水或呼吸方案的背景下，因为这样我就不必处理让你触发的未知生活环境。

Or I could tell you what gets me triggered, but I'm not going to.

或者我可以告诉你是什么让我被触发，但我不会。

So let's presume cold water.

所以我们假设冷水。

So let's say you decide you're going to take a cold shower.

假设您决定要洗个冷水澡。

You get into the cold shower, and if it's cold enough, that will be stressful.

你洗冷水澡，如果足够冷，就会有压力。

You'll experience an increase in epinephrine.

您会感受到肾上腺素的增加。

It will increase your alertness.

它会提高你的警觉性。

Andrew Huberman:

安德鲁·休伯曼：

Now, you're using this as a practice, as a tool to build, you could call it resilience, but the ability to stay calm in the mind while being stressed in the body — epinephrines in the body.

现在，你正在使用它作为一种练习，作为一种工具来建立，你可以称之为弹性，但在身体受到压力时保持头脑冷静的能力——体内的肾上腺素。

And you do that by subjectively trying to calm yourself.

你通过主观地试图让自己平静下来来做到这一点。

Now, you can do that by telling yourself it's good for you, by emphasizing your exhales.

现在，你可以通过告诉自己这对你有好处，通过强调你的呼气来做到这一点。

Anything that you can do to try and stay calm despite the fact that you are in a heightened state of alertness.

尽管您处于高度警觉状态，但您可以尽一切努力保持冷静。

You can do this with exercise; you can do this with music.

你可以通过锻炼来做到这一点；你可以用音乐来做到这一点。

Pretty much anything that will give you a really heightened state of alertness offers you the opportunity to try and stay calm in the mind.

几乎任何能让你高度警觉的事情都可以让你有机会尝试保持头脑冷静。

Andrew Huberman:

安德鲁·休伯曼：

What you're trying to do at a mechanistic level is to have adrenaline released from the adrenals, but not have adrenaline, epinephrine released, from the brain stem to the same degree.

从机械层面上来说，你要做的就是让肾上腺素释放出来，而不是让脑干释放出相同程度的肾上腺素。

So you're not just trying to buffer this.

所以你不仅仅是想缓冲这个。

You're not trying to say, "Oh, this is good for me, this is good for me.

你并不是想说：“哦，这对我有好处，这对我有好处。

I'm going to grind this out." You're not trying to grind it out.

我要把这个磨掉。”你并不是想把它磨掉。

You're trying to move through this calmly, while maintaining alertness.

你试图冷静地度过这个过程，同时保持警觉。

You're not trying to zone out, necessarily, although maybe that helps.

你不一定想走神，尽管这也许有帮助。

You're not trying to distract yourself.

你并不是想分散自己的注意力。

What you're trying to do is shift cognitively your relationship to the somatic, to the body stress response.

你要做的就是在认知上将你的关系转变为躯体、身体压力反应。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm sure some of you out there are shouting, "Yeah, that's exactly like whatever, whatever." I agree.

现在，我确信你们中的一些人会大喊：“是的，这就像无论如何，无论如何。”我同意。

This is, in many ways, a self-directed kind of stress inoculation, but we're not talking about this as stress inoculation.

从很多方面来说，这是一种自我导向的压力接种，但我们并不是说这是压力接种。

We're talking about this as a way to increase energy and focus.

我们将其视为增加能量和注意力的一种方式。

And the reason is that epinephrine, when released in the body, has a profound effect on the immune system.

原因是肾上腺素在体内释放时会对免疫系统产生深远的影响。

And when released in the brain, has a profound effect on the ability to learn and remember information and to be alert.

当释放到大脑中时，会对学习和记忆信息以及保持警觉的能力产生深远的影响。

And so we're talking about splitting the location, separating the location from which you have epinephrine adrenaline released.

所以我们谈论的是分割位置，分离释放肾上腺素的位置。

Andrew Huberman:

安德鲁·休伯曼：

Okay?

好吧？

So let's say you are doing this practice simply to wake up, okay?

假设你做这个练习只是为了醒来，好吗？

Cold shower will do that, exercise will do that.

洗冷水澡可以做到这一点，锻炼也可以做到这一点。

The ability to stay calm in mind, while having heightened levels of adrenaline, and presumably cortisol as well, in the body, but the cortisol is going to circulate everywhere.

保持头脑冷静的能力，同时体内肾上腺素和皮质醇水平升高，但皮质醇会在各处循环。

We'll talk a little bit about cortisol more in a moment.

稍后我们将详细讨论皮质醇。

You could do that through some self-soothing, calming way.

你可以通过一些自我安慰、平静的方式来做到这一点。

That's going to be highly individual.

这将是高度个性化的。

You do it by telling yourself you enjoy it, et cetera.

你可以通过告诉自己你喜欢它等等来做到这一点。

But what you need to understand is that in the immediate period following that practice, your system, your entire brain-body are different.

但你需要明白的是，在练习之后的一段时间内，你的系统、你的整个大脑身体都不同了。

Your body is actually primed to resist infection when you have high levels of epinephrine in it for short periods of time.

当您的身体短时间内含有高水平的肾上腺素时，您的身体实际上已经准备好抵抗感染。

Andrew Huberman:

安德鲁·休伯曼：

So the scientific study that explored how increasing adrenaline in the body can improve immune resistance is grounded in a well-known phenomenon, that increases in stress actually protect you against infection in the short term.

因此，探索增加体内肾上腺素如何提高免疫抵抗力的科学研究是基于一个众所周知的现象，即压力的增加实际上可以在短期内保护您免受感染。

So I want to look at the classic data first, describe what was done, and then I want to talk about the more recent study, which is immediately actionable.

所以我想先看一下经典数据，描述一下做了什么，然后我想谈谈最近的研究，这是立即可操作的。

Andrew Huberman:

安德鲁·休伯曼：

There are a classic set of studies that are really based mainly on the work of somebody named Bruce McEwen, who was at the Rockefeller University in New York.

有一组经典的研究实际上主要基于纽约洛克菲勒大学布鲁斯·麦克尤恩 (Bruce McEwen) 的工作。

Bruce passed away a few years ago, but he had many decades of incredibly impactful work under his belt when he did.

布鲁斯几年前去世了，但当他去世时，他已经做出了数十年极具影响力的工作。

The work that I'm going to talk about next has been done in humans and has been done in animals, and has really explored how inducing stress can enhance the function of the immune system in the short term.

我接下来要讲的工作已经在人类和动物身上完成，并且真正探索了诱导压力如何在短期内增强免疫系统的功能。

And when I mean short term, I mean about one to four days.

当我说短期时，我指的是大约一到四天。

I'm not going to go through all the details of the study, but essentially what they were doing was exposing subjects to some sort of infection, either bacterial or viral infection, and inducing stress.

我不会详细介绍这项研究的所有细节，但本质上他们所做的就是让受试者暴露于某种感染（细菌或病毒感染），并诱发压力。

Sounds like a double whammy, right?

听起来像是双重打击，对吧？

You'd think that maybe getting a little electric foot shock or cold water exposure, or something to increase your levels of stress and adrenaline, would just make the effects of the infection worse.

您可能会认为，足部受到一点电击或接触冷水，或者增加压力和肾上腺素水平的东西，只会使感染的影响变得更糟。

But no, quite the opposite.

但不，恰恰相反。

Andrew Huberman:

安德鲁·休伯曼：

Brief bouts of stress, which now you should be thinking about in terms of cortisol and epinephrine release, were actually able to increase immune system function.

短暂的压力，现在你应该考虑皮质醇和肾上腺素的释放，实际上能够增强免疫系统功能。

Now, that shouldn't surprise you if you understand a little bit about how epinephrine works in the body and in the brain.

现在，如果您了解一点肾上腺素在体内和大脑中的作用原理，您就不应该感到惊讶。

It essentially is the signal by which the nervous system can inform immune organs, things like the spleen and other organs, that make killer cells of various kinds, B cells and T cells, to go and combat infections, bacteria and viruses.

它本质上是神经系统通知免疫器官（如脾脏和其他器官）的信号，这些器官产生各种杀伤细胞（B 细胞和 T 细胞）来对抗感染、细菌和病毒。

How else would your immune system know that there was an infection?

否则你的免疫系统怎么知道存在感染？

Your immune system can recognize foreign invaders, but the nervous system provides the signal, the sort of alarm signal, that liberates the killer cells, that tells them there's a problem and to go seek out the problem, so to speak.

你的免疫系统可以识别外来入侵者，但神经系统会提供信号，一种警报信号，释放杀伤细胞，告诉它们存在问题并去寻找问题，可以这么说。

Andrew Huberman:

安德鲁·休伯曼：

So the duration here is really important because if stress stayed too high for too long, then yes, indeed, stress can hinder the immune response.

因此，这里的持续时间非常重要，因为如果压力持续太长时间，那么压力确实会阻碍免疫反应。

But for a period of about one to four days, it actually can protect you by way of increasing the immune response.

但在大约一到四天的时间内，它实际上可以通过增强免疫反应来保护您。

Now, I can say with certainty that that effect is governed by epinephrine, adrenaline, released from the adrenals, and not from the brain, because they actually explored whether or not the effect exists in the presence of what's called an adrenalectomy, or removing the adrenals.

现在，我可以肯定地说，这种效应是由肾上腺释放的肾上腺素控制的，而不是从大脑中释放的，因为他们实际上探索了在所谓的肾上腺切除术或切除肾上腺的情况下是否存在这种效应。

So I should just say without the adrenals, you don't get the effect.

所以我应该说，如果没有肾上腺，你就不会得到效果。

So we know that that effect comes from adrenaline in the body.

所以我们知道这种作用来自体内的肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

What does that mean for you?

这对你来说意味着什么？

That means if you want to increase your immune system in the short term, you want to increase your epinephrine in the short term.

这意味着如果您想在短期内增强您的免疫系统，您需要在短期内增加您的肾上腺素。

That's why short bouts of very intense exercise, probably no more than an hour per day, provided you're doing everything else right — sleeping and nutrition, et cetera — maybe even shorter bouts of intense exercise, or exposure to cold water, or the cyclic breathing that I talked about before, because they increase epinephrine, they will bolster the immune system.

这就是为什么要进行短时间的剧烈运动，每天可能不超过一个小时，只要你做对了其他一切——睡眠和营养等等——甚至可能是更短时间的剧烈运动，或者接触冷水，或者我之前谈到的循环呼吸，因为它们会增加肾上腺素，它们会增强免疫系统。

Andrew Huberman:

安德鲁·休伯曼：

And we all hear these reports every once in a while, seems to be the thing that every once in a while there'll be an article about how coffee can improve your immune system or something like that.

我们都会时不时地听到这些报道，似乎每隔一段时间就会有一篇关于咖啡如何改善你的免疫系统之类的文章。

Indeed, caffeine can increase epinephrine and dopamine to some extent, but most people are drinking it chronically.

确实，咖啡因可以在一定程度上增加肾上腺素和多巴胺，但大多数人都是长期饮用。

So its effects are probably due to increases in epinephrine.

所以它的作用可能是由于肾上腺素的增加。

And probably whether or not something like coffee or other forms of caffeine can improve or degrade your immune system will probably depend on whether or not you're using it in a way that it increases your adrenaline as a spike that happens rarely, once every two or three months you.

咖啡或其他形式的咖啡因之类的东西是否可以改善或降低您的免疫系统可能取决于您使用它的方式是否会增加您的肾上腺素，这种情况很少发生，每两三个月一次。

Let's say you have an infection coming on.

假设您正在遭受感染。

Yes, indeed, what these data probably mean is that drinking some hot caffeinated tea, or some hot coffee even, provided you don't get dehydrated from it because you're also drinking some water, can probably improve your immune system function by way of increasing adrenaline release.

是的，确实，这些数据可能意味着，喝一些含咖啡因的热茶，甚至一些热咖啡，只要你不脱水，因为你还喝了一些水，可能可以通过增加肾上腺素的释放来改善你的免疫系统功能。

Andrew Huberman:

安德鲁·休伯曼：

But so can the breathing, so can cold exposure, so can exercise.

但呼吸也是如此，寒冷暴露也是如此，运动也是如此。

The mechanism here is what's key.

这里的机制是关键。

And I keep saying that because what it means is that you don't actually have to know the specific protocol.

我一直这么说，因为这意味着您实际上不必了解特定的协议。

I'm not trying to say, do this particular protocol.

我并不是想说，执行这个特定的协议。

You have to figure out, and it should be easy to figure out, what short-term adrenaline-increasing behavior you're willing to do on a regular basis every day or two or three times a week.

你必须弄清楚，而且应该很容易弄清楚，你愿意每天或每周做两三次哪些短期的增加肾上腺素的行为。

Andrew Huberman:

安德鲁·休伯曼：

Now, you could say, "Well, I'm not sick.

现在，你可以说：“好吧，我没有病。

Should I be doing these things often?" I would say two or three times a week at a minimum, if your goal is to keep your immune system tuned up and you are in the presence of a lot of children, for instance, carry a lot of bugs because their immune system isn't developed.

我应该经常做这些事情吗？”我想说，如果您的目标是保持免疫系统正常运转，并且您身边有很多孩子，例如，由于他们的免疫系统尚未发育，因此携带很多细菌，那么我会说每周至少两次或三次。

Or you work in a healthcare setting, or you're simply somebody who's prone to get sick.

或者您在医疗机构工作，或者您只是一个容易生病的人。

I can just say anecdotally — I guess someone now calls this anecdata, which, I don't like that phrase because I don't want anecdotal data to ever be misunderstood as anything but anecdotal data — anecdotally, I can say that I've had instances where I've felt a throat tickle coming on or some sinus infection.

我只能说轶事——我想现在有人称之为轶事，我不喜欢这个词，因为我不想让轶事数据被误解为除了轶事数据之外的任何东西——轶事，我可以说我有过感觉喉咙发痒或鼻窦感染的情况。

I will do the cyclic breathing that I described before: 25, 30 breaths, exhale, hold; 25, 30 breaths, exhale, hold; 25, 30 breaths, exhale, hold.

我会进行我之前描述的循环呼吸：25、30次呼吸，呼气，屏住； 25、30次呼吸，呼气，屏住； 25、30个呼吸，呼气，屏住。

And then big inhale, hold.

然后大吸气，保持。

And most times I didn't get full-blown sick, but I also take other precautionary measures to get sleep, et cetera.

大多数时候我并没有完全生病，但我也会采取其他预防措施来睡觉等等。

So whether or not it was causal or whether or not it's just correlated, I don't know.

所以我不知道这是否是因果关系，或者是否只是相关。

Andrew Huberman:

安德鲁·休伯曼：

However, there's a human study that I definitely want to point out to you because it was published more recently than the McEwen work; it was published in the Proceedings of the National Academy of Sciences for the U.S.A.

然而，我绝对想向你们指出一项人类研究，因为它比麦克尤恩的研究发表得更晚；它发表在《美国国家科学院院刊》上。

because there are Proceedings of National Academy of Sciences for many other countries as well.

因为许多其他国家也有《美国国家科学院院刊》。

The title of the paper is "Voluntary activation of the sympathetic nervous system." That's the system that causes fight or flight, and aka stress, and causes release of adrenaline.

论文的标题是“交感神经系统的自愿激活”。这个系统会导致战斗或逃跑，也就是压力，并导致肾上腺素的释放。

And attenuation of the innate immune response in humans.

以及人类先天免疫反应的减弱。

This is Kox, K-O-X, et al, PNAS, Proceedings of the National Academy of Sciences, 2014, and they incorporate the ever famous Wim Hof breathing.

这是 Kox、K-O-X 等人，《PNAS》，《美国国家科学院院刊》，2014 年，其中融入了著名的 Wim Hof 呼吸。

Wim Hof breathing is much like the breathing protocol that I've described several times now in this podcast.

Wim Hof 呼吸很像我在这个播客中多次描述的呼吸方案。

It's also called tummo breathing.

它也称为肿瘤呼吸。

Other people from other cultures and communities have called it other things.

来自其他文化和社区的其他人对它有不同的称呼。

The naming really isn't important, although I do think Wim is a pioneer in trying to bring these practices to the general public more broadly, and was involved in this study.

命名实际上并不重要，尽管我确实认为 Wim 是尝试将这些实践更广泛地带给公众的先驱，并且参与了这项研究。

Andrew Huberman:

安德鲁·休伯曼：

The study was done in the Netherlands.

该研究是在荷兰进行的。

It was communicated by Dr. Tamas Horvath at Yale.

这是由耶鲁大学塔马斯·霍瓦斯博士传达的。

I mentioned all that.

我提到了这一切。

Horvath is a terrific scientist.

霍瓦斯是一位了不起的科学家。

I'm familiar with his work over many years.

多年来我对他的工作很熟悉。

Here's what they did.

这就是他们所做的。

They injected people with E.

他们给人们注射了E。

coli, and they had groups that either did the sorts of breathing I've been describing, that increased adrenaline release.

大肠杆菌，他们的群体要么进行我所描述的那种呼吸，要么增加肾上腺素的释放。

Although, I should say I don't think you need that breathing to get adrenaline release.

不过，我应该说，我认为你不需要呼吸来释放肾上腺素。

You could do it with cold exposure, you could do it with other things.

你可以用冷暴露来做到这一点，你也可以用其他东西来做到这一点。

High intensity interval training as well.

高强度间歇训练也是如此。

And what they found was that the response to the E.

他们发现，对 E 的反应。

coli was quite different in the people that had a protocol, in this case breathing, to increase adrenaline.

对于那些制定了增加肾上腺素方案（在本例中为呼吸）的人来说，大肠杆菌的情况有很大不同。

So this is a remarkable study because what they found was that the fever, the vomiting, all the negative effects of E.

所以这是一项了不起的研究，因为他们发现发烧、呕吐以及大肠杆菌的所有负面影响。

coli, many of them, in some cases all of them, were greatly attenuated by way of engaging the adrenaline system.

大肠杆菌，其中许多，在某些情况下是全部，通过刺激肾上腺素系统而大大减弱。

In this case, using breathing.

在这种情况下，使用呼吸。

Andrew Huberman:

安德鲁·休伯曼：

They looked at inflammatory cytokines, things like IL-6, which I've mentioned many times on this podcast.

他们研究了炎症细胞因子，例如 IL-6，我在这个播客中多次提到过。

The sort of classic inflammatory cytokines were reduced.

典型的炎症细胞因子减少了。

Things like IL-10, which are anti-inflammatory, were increased.

IL-10 等具有抗炎作用的物质含量有所增加。

There were some inflammatory cytokines that were increased.

有一些炎症细胞因子增加。

What's the point here?

这有什么意义呢？

The point is you can control your immune system by finding a way that you can increase adrenaline.

关键是你可以通过找到一种增加肾上腺素的方法来控制你的免疫系统。

And this runs counter to what we always hear, which is don't get too stressed or you will get sick.

这与我们经常听到的说法背道而驰，那就是不要压力太大，否则你会生病。

Learn to control adrenaline, turn it on and turn it off.

学习控制肾上腺素，打开和关闭它。

Learn to control cortisol, turn it on with light in the morning, try and turn it off.

学习控制皮质醇，早上打开灯，然后尝试关闭它。

And then when it spikes because of life events, learn to turn it off.

然后，当它因生活事件而激增时，学会将其关闭。

Andrew Huberman:

安德鲁·休伯曼：

Learning to turn on and off adrenaline, aka epinephrine, and learning to turn on and off cortisol affords you the ability to turn on energy and focus in your immune system.

学习打开和关闭肾上腺素（又称肾上腺素），以及学习打开和关闭皮质醇，使您能够打开能量并专注于免疫系统。

That's the most important point from today's podcast.

这是今天播客中最重要的一点。

And understanding that it doesn't matter what protocol you use.

并且了解您使用什么协议并不重要。

Maybe it's a cup of coffee and running up a hill five or six times.

也许就是喝杯咖啡，跑上山五六次。

That will improve your immune system function if you get adrenaline in your system.

如果您的系统中含有肾上腺素，这将改善您的免疫系统功能。

You can use an ice bath, you can use a cold bath.

可以用冰浴，也可以用冷水浴。

It really doesn't matter.

这真的没关系。

You can get into an argument, but I'm not suggesting you do that.

你们可以争论，但我不建议你这样做。

It really doesn't matter.

这真的没关系。

What's important is that you're able to then shut off that response.

重要的是您可以关闭该响应。

And there are ways to do that we will talk about.

我们将讨论一些方法。

Andrew Huberman:

安德鲁·休伯曼：

But I want to talk about some of the other benefits of epinephrine and cortisol that occur because of their actions on the brain.

但我想谈谈肾上腺素和皮质醇由于它们对大脑的作用而产生的其他一些好处。

Because these are many and they are powerful.

因为这些人数量很多，而且力量很大。

And they relate to energy, but also the ability to learn.

它们与能量有关，也与学习能力有关。

If I haven't already convinced you that seeing light early in the day is good for timing your cortisol, I should also mention that another hormone that I discussed last episode, which is thyroid hormone and is critical for setting your level of metabolism, is controlled in part by these circadian mechanisms and cortisol itself.

如果我还没有让你相信，在一天的早些时候看到光对于控制皮质醇的时间有好处，我还应该提到我上一集讨论的另一种激素，即甲状腺激素，对于设定你的新陈代谢水平至关重要，它部分由这些昼夜节律机制和皮质醇本身控制。

The short takeaway on this is that if you get your cortisol release early in the day, it will increase your energy throughout the day.

简而言之，如果你在一天的早些时候释放皮质醇，它会增加你一整天的能量。

It will also time your thyroid release properly.

它还会正确安排您的甲状腺释放时间。

So there's yet another reason why you would want to get that light exposure early in the day.

因此，您想要在一天中早些时候接受光照还有另一个原因。

Andrew Huberman:

安德鲁·休伯曼：

For me, that's a nonnegotiable practice.

对我来说，这是一种不容协商的做法。

If I'm on a plane, I'll try and get it any way I can.

如果我在飞机上，我会尽我所能去获取它。

I'm not shining flashlights in my eyes yet, but I really try hard to get that light exposure from sunlight early in the day without fail.

我还没有用手电筒照射眼睛，但我真的很努力地在清晨从阳光中获得光线，毫无失败。

And the thyroid increase has to do with the fact that your circadian clock itself is regulated by cortisol, and the circadian clock times the release of thyroid hormone.

甲状腺的增加与你的生物钟本身是由皮质醇调节的，而生物钟与甲状腺激素的释放有关。

I don't want to go too far off in that direction, but there are a number of studies.

我不想在这个方向上走得太远，但有很多研究。

Kalsbeek et al., K-A-L-S-B-E-E-K et al., 2012, if you want to look it up on PubMed, is a great one that describes how cortisol secretion begins to rise during sleep and peaks shortly after waking, or immediately before.

Kalsbeek 等人，K-A-L-S-B-E-E-K 等人，2012 年（如果您想在 PubMed 上查找）是一篇很好的文章，描述了皮质醇分泌如何在睡眠期间开始上升，并在醒来后不久或之前达到峰值。

And that times a set of neurons in the circadian clock that then trigger the release of the releasing and stimulating hormones for thyroid.

这对生物钟中的一组神经元进行计时，然后触发甲状腺释放和刺激激素的释放。

So a really important mechanism.

这是一个非常重要的机制。

And thyroid will also tend to correlate with energy, but mostly metabolism.

甲状腺也往往与能量相关，但主要与新陈代谢相关。

Very important to have thyroid in check.

检查甲状腺非常重要。

Andrew Huberman:

安德鲁·休伯曼：

Now let's talk about epinephrine and cortisol in learning and memory.

现在我们来谈谈肾上腺素和皮质醇在学习和记忆中的作用。

Everyone has a story about being so stressed they couldn't remember something.

每个人都有过因压力过大而记不起某些事情的故事。

Sit down to an exam.

坐下来考试。

I actually had this happen once.

我其实也遇到过一次这样的情况。

Sat down to an exam and just blanked.

坐下来考试，脑子一片空白。

Just blanked.

刚刚一片空白。

It only happened once.

只发生过一次。

I don't know...

我不知道...

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

Blank, just blank.

空白，只是空白。

It only happened once.

只发生过一次。

I don't know what happened.

我不知道发生了什么事。

I don't think it was sleep deprivation, but I just completely blanked, and it was very hard for me to pull myself out of that ditch.

我不认为这是睡眠不足，但我只是完全一片空白，我很难把自己从那个沟里拉出来。

I did manage to do it, but it was a scary experience.

我确实做到了，但这是一次可怕的经历。

So I think most people think about stress and an inability to perform, however, most of the time, increases in epinephrine, provided they are not through the roof, lead to improved performance.

所以我认为大多数人都会想到压力和无法表现，但是，大多数时候，肾上腺素的增加（只要它们没有达到极限）会导致表现的提高。

Now this has been shown over and over again on memory tests, on learning new information on physical performance, that when blood levels of epinephrine are low, you don't perform very well; when blood levels of epinephrine are very high, up to about 1500 to 1700 picograms per mil if anyone's out there who's actually measuring this stuff — but I doubt you are — performance goes way up.

现在，这一点已经在记忆力测试和学习有关身体表现的新信息中一再证明，当血液中肾上腺素水平较低时，你的表现就不会很好;当血液中的肾上腺素水平非常高时，高达每密耳 1500 到 1700 皮克（如果有人真正测量过这些东西）——但我怀疑你是——表现就会大幅提高。

Andrew Huberman:

安德鲁·休伯曼：

Performance gets better when you are alert and when you're a little bit stressed, absolutely shown again and again and again.

当你保持警觉和有点压力时，表现会变得更好，这绝对会一次又一次地表现出来。

If you get too stressed, it's the mental side.

如果你压力太大，那是精神方面的。

It's the epinephrine in the brain that causes people to either focus on their somatic response too much, like they feel like they're sweating, and they're focused on their bodily response and they're not focused on what it is they're trying to do or say or perform, et cetera, or learn.

大脑中的肾上腺素导致人们过于关注自己的躯体反应，就像他们感觉自己在出汗一样，他们专注于自己的身体反应，而不是专注于他们想要做什么、说什么、执行等等或学习。

But epinephrine is a new tropic.

但肾上腺素是一种新的热带药物。

It is a smart drug that we all make internally, and cortisol is as well.

它是我们体内制造的一种聪明药物，皮质醇也是如此。

Now here's the twist.

现在事情出现了转折。

That does not mean that you want epinephrine high during the exam necessarily.

这并不意味着您在考试期间一定需要高肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

Memory and learning and performance are actually favored.

记忆力、学习力和表现实际上都受到青睐。

They are enhanced by epinephrine increases immediately after learning, and that's something that's rarely discussed.

学习后肾上腺素会立即增加，从而增强它们，但这是很少讨论的事情。

The timing is vital.

时机至关重要。

So if you learn some information, you have a conversation, you're trying to learn a new language, a new motor skill, whatever it is that you're trying to learn, the increase in epinephrine that occurs just afterward is what's going to consolidate the information.

因此，如果你学习一些信息，进行对话，尝试学习一门新语言，一种新的运动技能，无论你想学习什么，随后发生的肾上腺素的增加都会巩固这些信息。

It's going to ensure that the proper circuits and mechanisms in the brain for neuroplasticity are engaged during sleep later that night or the next night, which is when the real rewiring occurs.

它将确保大脑中用于神经可塑性的适当电路和机制在当晚或第二天晚上的睡眠期间发挥作用，这才是真正的重新布线发生的时候。

Andrew Huberman:

安德鲁·休伯曼：

Now, you might say that's crazy.

现在，你可能会说这太疯狂了。

Why would that happen?

为什么会发生这种情况？

Well, we have to remember none of these mechanisms evolved for us to do what we want and learn what we want, necessarily, although they will allow us to do that.

好吧，我们必须记住，这些机制的发展都不是为了让我们做我们想做的事和学习我们想要的东西，尽管它们将允许我们这样做。

We've experienced this before.

我们以前经历过这种情况。

We might have gotten up, gone outside, get in our car, drive to work or to somebody's house.

我们可能已经起床，出去，钻进车里，开车去上班或去某人家。

You're not thinking about much at all, and then all of a sudden you see an accident on the road, your alertness is primed.

你根本没有想太多，然后突然你看到路上发生了事故，你的警觉性就提高了。

If it happens to be a particularly gory accident, there's going to be a lot of sensory information there.

如果碰巧是一场特别血腥的事故，那里就会有很多感官信息。

Andrew Huberman:

安德鲁·休伯曼：

All of a sudden, adrenaline, epinephrine, is released into your brain and body.

突然间，肾上腺素被释放到您的大脑和身体中。

Guess what?

你猜怎么着？

Not only will you not forget that event, but you will remember everything that led up to that event, which has an adaptive function because your brain and body's primary concern is safety, right?

你不仅不会忘记那个事件，而且会记住导致该事件的一切，这具有适应性功能，因为你的大脑和身体最关心的是安全，对吗？

This is the neurobiological explanation for Maslow's hierarchy of needs is safety first.

这是马斯洛需求层次理论“安全第一”的神经生物学解释。

And so you have heightened awareness and alertness for everything that preceded that spike in adrenaline and cortisol.

因此，您对肾上腺素和皮质醇激增之前发生的一切都提高了认识和警觉性。

So the way to think about this is if you need to learn something better, if you're taking Adderall, or you're taking a lot of coffee beforehand, you're actually driving the process in the wrong direction.

因此，思考这个问题的方法是，如果您需要学习更好的东西，如果您正在服用阿得拉，或者您事先喝了很多咖啡，那么您实际上正在朝错误的方向推动这一过程。

You're increasing epinephrine for learning, sure, but past a certain point, you're actually degrading learning and performance.

当然，你会增加肾上腺素来促进学习，但超过某一点，你实际上会降低学习和表现。

The time to do that is toward the end or immediately after the learning.

这样做的时间是在学习即将结束或刚结束时。

Because this mechanism is not simply devoted to negative events like a car crash or a trauma.

因为这种机制不仅仅适用于车祸或创伤等负面事件。

Andrew Huberman:

安德鲁·休伯曼：

It works to make sure that the hippocampus that encodes memories as part of the memory encoding mechanisms is primed, that it's told what you just experienced is important.

它的作用是确保将记忆编码作为记忆编码机制一部分的海马体已准备好，并告诉它你刚刚经历的事情很重要。

You're going to need that information later.

您稍后将需要该信息。

And so I've talked many times before about using non-sleep deep rest, NSDR, or ensuring a good night's sleep after learning.

因此，我之前多次谈到过使用非睡眠深度休息、NSDR 或确保学习后睡个好觉。

But what we're also talking about is as the learning event tapers off, as you're exiting that, to make sure that your epinephrine levels are not tapering off as well, and this may be one of the reasons why the 90-minute cycle, the so-called ultradian cycle for learning works, because it takes a few minutes to get into rhythm of learning; you can maintain that alertness for about 90 minutes.

但我们还讨论的是，当学习活动逐渐减少时，当你退出学习活动时，要确保你的肾上腺素水平不会也逐渐减少，这可能是 90 分钟周期（所谓的超日周期学习）起作用的原因之一，因为需要几分钟才能进入学习节奏；你可以保持这种警觉大约 90 分钟。

It's no coincidence that these podcasts are typically about 90 minutes long.

这些播客的长度通常约为 90 分钟，这并非巧合。

And as you exit that 90 minutes, you're going to start to feel fatigued.

当你结束这 90 分钟时，你会开始感到疲劳。

Andrew Huberman:

安德鲁·休伯曼：

You're not going to be able to continue to secrete epinephrine at the same level.

您将无法继续以相同水平分泌肾上腺素。

So I'm not telling you that at the end of this podcast you should give yourself a foot shock or that you should jump into an ice bath.

所以我并不是告诉你在这个播客结束时你应该给自己一个脚电击或者你应该跳进冰浴。

Although I will say if you were to increase your epinephrine at the end of this episode by breathing or by way of cold shower, I'm willing to bet, based on numerous published studies, that the memory for the information would be enhanced because of this retroactive effect of epinephrine and cortisol.

虽然我会说，如果你在这一集结束时通过呼吸或冷水淋浴来增加肾上腺素，但根据大量已发表的研究，我愿意打赌，由于肾上腺素和皮质醇的这种追溯作用，对信息的记忆将会增强。

Put simply, you can remember things better if you increase your alertness, aka your level of epinephrine and cortisol, immediately after something that you want to learn.

简而言之，如果您在学习完想要学习的内容后立即提高警觉性（即肾上腺素和皮质醇水平），您就能更好地记住事情。

So I'm reminded by people here at the Huberman Lab podcast that the optimal strategy therefore would be a 90-minute session of focus or learning, then immediately after, a cold shower or tummo-type breathing, or ice bath or something of that sort, maybe a hard run or HIT training if you can't get access to the other things.

因此，胡伯曼实验室播客的人们提醒我，最佳策略是进行 90 分钟的专注或学习课程，然后立即进行冷水淋浴或肿瘤式呼吸，或冰浴或类似的东西，如果你无法获得其他东西，也许可以进行艰苦的跑步或 HIT 训练。

Andrew Huberman:

安德鲁·休伯曼：

And then shower up and do a non-sleep deep rest, and then get a good night's sleep.

然后淋浴并进行非睡眠深度休息，然后睡个好觉。

Those would be the optimal tools and the organization of tools for enhanced learning.

这些将是增强学习的最佳工具和工具组织。

And of course, you could use caffeine to prime the whole process by drinking the caffeine towards the tail of the learning episode, which is counterintuitive, at least to me.

当然，你可以使用咖啡因来启动整个过程，在学习过程的尾部喝咖啡因，这是违反直觉的，至少对我来说是这样。

I should mention, since many of you use caffeine and I use caffeine — I do drink coffee; I love mushroom coffee; I love maté; I drink caffeine in various forms — that there was a study that came out recently that is relevant to our discussion about energy and alertness and learning.

我应该提到，因为你们中的许多人都使用咖啡因，而我也使用咖啡因——我确实喝咖啡；我喜欢蘑菇咖啡；我爱马黛茶；我喝各种形式的咖啡因——最近发表的一项研究与我们关于能量、警觉性和学习的讨论相关。

And the study came out just recently, March, 2021.

该研究刚刚于 2021 年 3 月发布。

It's Magalhaes et al.

这是 Magalhaes 等人。

So M-A-G-A-L-H-A-E-S, and it was published in Molecular Psychiatry, which is a fine journal, a peer-reviewed journal, and the title pretty much gives it away.

所以 M-A-G-A-L-H-A-E-S，它发表在《分子精神病学》上，这是一本优秀的期刊，一本经过同行评审的期刊，标题就已经透露了这一点。

"Habitual coffee drinkers display a distinct pattern of brain functional connectivity." Chronically drinking coffee changes brain connectivity, and it does it in a number of ways.

“习惯喝咖啡的人表现出独特的大脑功能连接模式。”长期喝咖啡会改变大脑的连通性，并且会通过多种方式改变。

But the key takeaways from this study as it relates to sort of what the circuits do, as opposed to me just listing off a bunch of brain circuits, which is kind of meaningless in this conversation, is that people who drank coffee habitually every day had changes in their brain circuitry such that there was a shift or a bias toward anxiety even when they don't ingest caffeine.

但这项研究的关键要点是，它与大脑回路的作用有关，而不是我只是列出一堆大脑回路，这在这次谈话中毫无意义，而是每天习惯喝咖啡的人的大脑回路发生了变化，即使他们不摄入咖啡因，也会出现焦虑的转变或偏见。

So a lot of times we think, Oh, caffeine increases your levels of anxiety, and indeed, it appears it does if you use it chronically, but not just to caffeine.

所以很多时候我们会想，哦，咖啡因会增加你的焦虑程度，事实上，如果你长期使用它，它似乎会增加焦虑程度，但不仅仅是咖啡因。

It doesn't just raise your baseline of anxiety because of what's circulating in your bloodstream.

它不仅会因为血液中的循环而提高您的焦虑基线。

It actually increases connectivity between the brain areas that relate to anxiety.

它实际上增加了与焦虑相关的大脑区域之间的连接。

Andrew Huberman:

安德鲁·休伯曼：

Now, that could be a good thing or a bad thing depending on how you look at it.

现在，这可能是一件好事，也可能是一件坏事，取决于你如何看待它。

For people that are prone to chronic panic attacks or anxiety attacks, that's not going to be good.

对于那些容易出现慢性惊恐发作或焦虑发作的人来说，这并不是一件好事。

Some people might use caffeine in healthy ways, I believe I do, in order to just increase overall levels of alertness.

有些人可能会以健康的方式使用咖啡因，我相信我就是这么做的，只是为了提高整体的警觉水平。

Although now not only am I going to start delaying my caffeine intake until two hours after I wake up, for reasons I've talked about in previous episodes, but I'm also going to start drinking it later in learning and focus sessions as a way to enhance plasticity around those learning and focus sessions, not before.

虽然现在我不仅要开始推迟咖啡因的摄入量，直到醒来后两个小时，出于我在前几集中谈到的原因，而且我还将在学习和专注课程的晚些时候开始喝咖啡，作为增强学习和专注课程的可塑性的一种方式，而不是之前。

So interesting study, feel free to...

如此有趣的研究，请随意...

It's free online.

在线免费。

You can access the full paper online.

您可以在线访问全文。

We will put a link as well.

我们也会放一个链接。

I want to mention this issue of nootropic, so-called smart drugs, which is not a topic that I particularly enjoy because I don't like the name.

我想提一下关于促智药的问题，即所谓的智能药物，这不是我特别喜欢的话题，因为我不喜欢这个名字。

I don't like the idea of a nootropic because what is a smart drug?

我不喜欢促智药的想法，因为什么是聪明药？

Well, different kinds of smart.

嗯，不同类型的聪明。

There's creativity, there's task switching, there's strategy building, there's strategy implementation.

有创造力，有任务切换，有策略制定，有策略实施。

Andrew Huberman:

安德鲁·休伯曼：

And most of the nootropics that are out there are just cocktails of a bunch of different things that aren't tailored to the individual at all.

大多数市面上的促智药只是一堆不同东西的混合物，根本不适合个人。

They all seem to have some caffeine or some cholinergic stimulation, et cetera.

它们似乎都含有一些咖啡因或一些胆碱能刺激等等。

But there's an important way to frame this in light of today's conversation.

但根据今天的谈话，有一个重要的方式来构建这一点。

Nootropics generally fall into two categories.

促智药通常分为两类。

One category are nootropics that increase blood glucose.

一类是增加血糖的促智药。

So these are compounds that people take that increase blood glucose, and increasing blood glucose will improve performance and can enhance learning in some situations.

因此，人们服用的这些化合物会增加血糖，而增加血糖会提高表现，并在某些情况下可以增强学习能力。

I'm not suggesting people take these things, but here's just a list of a few of those.

我并不是建议人们接受这些东西，但这只是其中一些的清单。

Some of them are legal, some of them are gray market, some of them are illegal.

其中一些是合法的，一些是灰色市场的，一些是非法的。

Andrew Huberman:

安德鲁·休伯曼：

Piracetams.

吡拉西坦。

Oxiracetams.

奥拉西坦。

The aniracetam.

阿尼拉西坦。

All the "tams," okay, elevate blood glucose.

所有的“tams”，好吧，都会升高血糖。

That's how they work.

他们就是这样工作的。

The neural effects that you hear are secondary or tertiary to the fact that they just increase blood glucose.

您听到的神经效应是继发或继发的，因为它们只会增加血糖。

We know that because if you block the blood glucose effect, you block the nootropic effect, okay?

我们知道，因为如果你阻断了血糖效应，你就阻断了促智效应，好吗？

Others include, and definitely don't take these please, amphetamine, cocaine.

其他包括，请绝对不要服用这些，安非他命，可卡因。

Those will increase learning in the short term in particular dosages, but because they increase blood glucose.

这些药物会在短期内增加特定剂量的学习效果，但因为它们会增加血糖。

And then of course things like painful stimuli or stress will improve learning by way of increasing blood glucose.

当然，诸如痛苦的刺激或压力之类的事情会通过增加血糖来改善学习。

Now, stress, and epinephrine that's associated with it, not only improve performance during the learning bout, but as I mentioned before, having epinephrine come up afterward will increase the retention of that information in the long term.

现在，压力和与之相关的肾上腺素不仅可以提高学习过程中的表现，而且正如我之前提到的，事后使用肾上腺素将增加对这些信息的长期保留。

And then, of course, there's a whole category of nootropics that don't impact blood glucose that work by increasing the cholinergic system activity.

当然，还有一整类不影响血糖的促智药，它们通过增加胆碱能系统的活动来发挥作用。

Andrew Huberman:

安德鲁·休伯曼：

And these are things like choline, lecithin, physostigmine.

这些是胆碱、卵磷脂、毒扁豆碱等物质。

That's a prescription drug.

那是处方药。

Phosphatidylserine.

磷脂酰丝氨酸。

So there are ways to increase energy that don't require increasing blood glucose.

因此，有一些方法可以增加能量而不需要增加血糖。

And this is vitally important.

这一点至关重要。

The reason we're talking about epinephrine and cortisol for increasing energy in immune system function is because they are largely independent of blood glucose.

我们之所以谈论肾上腺素和皮质醇来增加免疫系统功能的能量，是因为它们在很大程度上独立于血糖。

Of course, they interact with that system, but we heard so much growing up you need to eat for energy.

当然，它们与该系统相互作用，但我们听说在成长过程中你需要吃东西来获取能量。

But the energy that we're talking about today is actually a much more powerful one than the one that you derive from food.

但我们今天讨论的能量实际上比从食物中获得的能量强大得多。

We could call it neural energy.

我们可以称之为神经能量。

It's neurotransmitters that create alertness and focus and the willingness and the ability to move and the willingness and ability for immune system to move in response to intruders.

神经递质可以产生警觉性和注意力，以及移动的意愿和能力，以及免疫系统响应入侵者而移动的意愿和能力。

So I think we all too often think about food as energy, which is great because it is.

所以我认为我们经常将食物视为能量，这很好，因为它确实如此。

Andrew Huberman:

安德鲁·休伯曼：

But there are other sources of energy that are neural and they relate to these hormone systems, cortisol and epinephrine, and that's what we're focused on today.

但还有其他神经能量来源，它们与这些激素系统、皮质醇和肾上腺素有关，这就是我们今天关注的重点。

So up until now, we've been talking about increasing energy and increasing the immune system by way of cortisol and epinephrine.

到目前为止，我们一直在谈论通过皮质醇和肾上腺素来增加能量和增强免疫系统。

But I'd be totally remiss if I didn't cover how cortisol and epinephrine, if chronically elevated or if elevated too high, can have a lot of detrimental effects.

但如果我没有介绍皮质醇和肾上腺素如果长期升高或升高过高会产生许多有害影响，那我就完全失职了。

These are the things we normally hear about.

这些都是我们平常听到的。

I'm going to describe some of those things, but I'm also going to talk about ways to ameliorate them, ways that you can adjust the cortisol levels, even if you're stressed, ways that you can adjust epinephrine levels, even if you're stressed, so that they have less of a negative impact.

我将描述其中的一些事情，但我还将讨论改善它们的方法，即使您有压力也可以调整皮质醇水平的方法，即使您有压力也可以调整肾上腺素水平的方法，以便减少负面影响。

I don't have to list off all the ways that stress is terrible and chronic stress is terrible.

我不必列出压力和慢性压力的所有可怕之处。

Andrew Huberman:

安德鲁·休伯曼：

I think you know.

我想你知道。

Insomnia.

失眠。

Your immune system over time will get battered and you won't be able to fight infection off as well, right?

随着时间的推移，你的免疫系统会受到打击，你也将无法抵抗感染，对吗？

You don't want to be stressed for too long.

你不想承受压力太久。

You can start laying down the sort of classic pattern of cortisol-induced body fat.

你可以开始放下皮质醇引起的身体脂肪的经典模式。

In fact, there's a whole literature related to comfort foods and why we want to consume comfort foods under conditions of chronic stress.

事实上，有一整套与舒适食品以及为什么我们想要在慢性压力条件下食用舒适食品相关的文献。

And it's quite interesting actually because it reveals something about the biology of chronic stress that's informative for how to prevent it or to downregulate chronic stress once it's occurred.

实际上，这非常有趣，因为它揭示了慢性压力的生物学原理，这对于如何预防慢性压力或一旦发生慢性压力就如何下调它提供了信息。

So let's talk for a second about comfort foods.

让我们谈谈舒适食品。

And the work that I'm going to refer to is work that was done by a very impressive scientist by the name of Mary Dallman.

我要提到的工作是由一位令人印象深刻的科学家玛丽·达尔曼完成的。

Her work goes back decades.

她的工作可以追溯到几十年前。

She was at University of California, San Francisco, and she asked this question that on the face of it seems kind of obvious, but for which there was no mechanism known until Mary and her lab personnel came along.

她在加州大学旧金山分校，她问了这个问题，表面上看起来似乎很明显，但直到玛丽和她的实验室人员出现之前，我们还没有知道这个问题的机制。

Andrew Huberman:

安德鲁·休伯曼：

And the question was, why do we seek high-fat and or high-sugar foods when we are stressed for a while?

问题是，当我们有一段时间有压力时，为什么我们会寻求高脂肪和/或高糖食物？

Why would that be?

为什么会这样呢？

And the reason is that the so-called glucocorticoids, of which cortisol is a glucocorticoid, is caused, as we've mentioned before, by releasing hormones from the brain and ACTH from the pituitary, et cetera.

而原因就在于，所谓的糖皮质激素，其中皮质醇就是糖皮质激素，正如我们之前提到的，是由大脑释放激素和垂体释放ACTH等引起的。

But normally, high levels of glucocorticoid shut off the releasing hormones in the brain and in the pituitary.

但通常情况下，高水平的糖皮质激素会关闭大脑和垂体中释放的激素。

They shut down in a so-called negative feedback loop.

它们在所谓的负反馈循环中关闭。

So just like if testosterone or estrogen get too high, that's "read out," or that is seen, so to speak, by neurons in the pituitary and brain, and then we shut down our production of estrogen and testosterone, if cortisol levels get too high, if there's too much cortisol floating around in our bloodstream, there's a negative feedback loop and the brain and pituitary shut down CRH and ACTH, which would otherwise stimulate more cortisol.

因此，就像如果睾酮或雌激素过高，就会被“读出”，或者可以说，被垂体和大脑中的神经元看到，然后我们就会停止雌激素和睾酮的产生，如果皮质醇水平过高，如果我们的血液中漂浮着过多的皮质醇，就会出现负反馈循环，大脑和垂体会关闭 CRH 和 ACTH，否则会刺激更多的皮质醇。

So cortisol levels go down.

因此皮质醇水平下降。

So it's a beautiful negative feedback loop.

所以这是一个美丽的负反馈循环。

Andrew Huberman:

安德鲁·休伯曼：

Chronic stress, however, stress that lasts more than four to seven days, and there's a way to think about what chronic stress really is in an actionable way, causes changes in the feedback loop between the adrenals and the brain and the pituitary, such that now the brain and the pituitary respond to high levels of glucocorticoids, cortisol, by releasing more of them — it becomes a positive feedback loop, and that's bad.

然而，慢性压力，持续超过四到七天的压力，有一种方法可以以可操作的方式思考慢性压力到底是什么，会导致肾上腺、大脑和垂体之间的反馈回路发生变化，这样，现在大脑和垂体对高水平的糖皮质激素、皮质醇做出反应，释放更多的糖皮质激素——它变成一个正反馈回路，这是不好的。

It actually gets right down to levels of gene regulation and transcription and translation.

它实际上直接涉及基因调控、转录和翻译的水平。

And so you really don't want chronic stress because it's a cascade of stress equals more stress equals more stress.

所以你真的不想要慢性压力，因为它是一连串的压力，等于更多的压力等于更多的压力。

So this is why it's very important to learn to turn off the stress response.

所以这就是为什么学会关闭压力反应非常重要。

You don't want it elevated for too long.

你不希望它升高太久。

So there's one study that Dallman and colleagues did where they stimulate chronic stress by increasing corticosteroid cortisol, and they found that subjects would increase their consumption of sugar and fat.

达尔曼和同事进行了一项研究，他们通过增加皮质类固醇皮质醇来刺激慢性压力，他们发现受试者会增加糖和脂肪的消耗。

In fact, they would even eat lard.

事实上，他们甚至会吃猪油。

They would just — it sounds disgusting, but they were willing to just eat more fat and more sugar.

他们只是——这听起来很恶心，但他们愿意吃更多的脂肪和更多的糖。

Andrew Huberman:

安德鲁·休伯曼：

And that led to all sorts of things like type 2 diabetes, led to dysfunction in the adrenal output, et cetera.

这导致了各种各样的事情，比如 2 型糖尿病，导致肾上腺输出功能障碍等等。

And so the real key is to learn to shut off the stress response because the interesting thing is that Dallman and colleagues and some studies that followed up on their work found that if the system was kicked into motion for too long, then there was a tremendous shift overall towards anxiety because it turns out that body fat itself receives neural innovation.

因此，真正的关键是学会关闭压力反应，因为有趣的是，达尔曼和同事以及后续的一些研究发现，如果系统启动时间太长，那么整体上就会出现向焦虑的巨大转变，因为事实证明，身体脂肪本身会接受神经创新。

Neurons actually talk to body fat.

神经元实际上与身体脂肪对话。

So now you have body fat releasing certain hormones.

所以现在你的身体脂肪会释放某些激素。

You've got the adrenals releasing cortisol, and all of that is feeding back to the brain to make you want more sugar and fatty foods.

你的肾上腺会释放皮质醇，所有这些都会反馈到大脑，让你想要更多的糖和脂肪食物。

So that's how the so-called comfort foods work.

这就是所谓的舒适食品的作用。

And you should watch yourself next time you experience stress.

下次遇到压力时，你应该注意自己。

If it's a short-term bout of stress, typically it blocks hunger.

如果是短期的压力，通常可以抑制饥饿感。

Andrew Huberman:

安德鲁·休伯曼：

If it's a longer bout of stress, typically it triggers hunger, in particular for these so-called comfort foods, sugary and fatty foods.

如果压力持续时间较长，通常会引发饥饿，特别是对这些所谓的舒适食品、含糖和脂肪食品。

And it's kind of interesting how short-term stress can actually block hunger.

有趣的是，短期压力实际上可以阻止饥饿。

It does that by activating or interacting with a system called the bombesin system.

它通过激活一个称为铃蟾肽系统的系统或与之交互来实现这一点。

Bombesin is a peptide hormone.

铃蟾肽是一种肽类激素。

It was actually — I think it was named after some sort of reptile or amphibian, excuse me, some sort of toad.

它实际上是——我认为它是以某种爬行动物或两栖动物命名的，对不起，是某种蟾蜍。

I think it was initially sequenced from the toad before it was later discovered in humans.

我认为它最初是从蟾蜍身上测序的，后来在人类中发现了它。

And I think the toad's Latin name is Bombina bombina, or something of that sort.

我认为蟾蜍的拉丁名字是 Bombinaombina，或者类似的名字。

And so they decide to call this thing bombesin, but it reduces eating, and stress liberates bombesin and makes you want to eat less.

所以他们决定把这种东西称为铃蟾肽，但它会减少进食，而压力会释放铃蟾肽，让你想少吃点。

But chronic stress causes all these positive feedback changes which are not positive.

但慢性压力会导致所有这些积极的反馈变化，但这些变化并不是积极的。

I'm calling them positive because they amplify the stress response over and over, not because they are good for you.

我称它们为积极的，因为它们一遍又一遍地放大压力反应，而不是因为它们对你有好处。

So short-term stress, great.

所以短期压力很大。

Long-term stress, really, really bad.

长期的压力，真的非常糟糕。

Andrew Huberman:

安德鲁·休伯曼：

Other bad effects of stress that we can talk about, and I won't list off too many more of these because you know so many of them, you hear about them, you really want to know how to control them, I'm guessing is that yes indeed, stress can make you go gray.

我们可以谈论压力的其他不良影响，我不会列出太多，因为你知道很多，你听说过它们，你真的想知道如何控制它们，我猜是的，确实，压力会让你变白。

The rates at which people go gray, meaning gray hair, some cases, gray body hair as well, depend on some genetic factors.

人们变白的速度，即头发变白，在某些情况下，体毛也变白，取决于一些遗传因素。

There are a couple ways that we can go gray.

有几种方法可以让我们变灰。

There's actually a stem cell, what they call niche, in every follicle.

每个卵泡中实际上都有一个干细胞，他们称之为“利基”。

So you have stem cells in the follicle that can produce more and more of the given hair cell, and they're actually peroxide groups.

因此，毛囊中的干细胞可以产生越来越多的给定毛细胞，它们实际上是过氧化物基团。

We hear about bleaching hair with peroxide, at least in the eighties that was a thing.

我们听说过用过氧化物漂白头发，至少在八十年代是这样。

But you can use hydrogen peroxide to bleach things, and you can produce your own peroxide in the hair follicle that will cause the hairs to go gray.

但是你可以使用过氧化氢来漂白东西，并且你可以在毛囊中产生自己的过氧化物，从而导致头发变白。

Andrew Huberman:

安德鲁·休伯曼：

In addition, pigmentation of hair, just like pigmentation of skin, is controlled by melanocytes.

此外，头发的色素沉着就像皮肤的色素沉着一样，是由黑素细胞控制的。

Our old friends, the melanocytes, and I say old friends because on previous episodes, I talked about why sunlight and getting ample sunlight can increase levels of certain things like melanocyte-simulating hormone, which reduce hunger; it can improve testosterone and estrogen levels, and all the reasons for that.

我们的老朋友，黑素细胞，我说老朋友，因为在之前的剧集中，我谈到了为什么阳光和充足的阳光可以增加某些物质的水平，例如黑素细胞模拟激素，可以减少饥饿感；它可以提高睾酮和雌激素水平，以及其所有原因。

Well, it turns out that activation of the so-called sympathetic nervous system, which is really just another name for the system that liberates adrenaline from the adrenals and epinephrine in the brain, drives depletion of melanocytes in hair stem cells.

事实证明，所谓的交感神经系统（实际上只是从肾上腺释放肾上腺素和大脑中的肾上腺素的系统的另一个名称）的激活会导致毛发干细胞中黑色素细胞的消耗。

So indeed, there's a rate of aging that we will undergo based on our genetics, but stress will make us go gray.

事实上，我们的衰老速度确实取决于我们的基因，但压力会让我们变白。

And the paper that you should look to, if you want to read more about this, came out very recently.

如果您想了解更多相关内容，您应该查看最近发表的论文。

This is Zhang et al.

这是张等人。

Z-H-A-N-G et al.

Z-H-A-N-G 等人。

Nature, fabulous journal, definitely one of the apex journals.

Nature，精彩的期刊，绝对是顶级期刊之一。

2020.

2020.

Andrew Huberman:

安德鲁·休伯曼：

So this paper showed that the activation of stress in various forms will deplete these melanocyte stem cells.

因此这篇论文表明，各种形式的应激激活会消耗这些黑素细胞干细胞。

You do not have to worry about an ice bath or hard exercise or breathing increasing your levels of stress to the point where it's going to make you go gray.

您不必担心冰浴、剧烈运动或呼吸会增加您的压力水平，直至让您的头发变白。

We're talking again about chronic stress, and if you want to offset the stress effects on graying of hair, you can do that by either having a practice that helps you regulate stress on a consistent basis.

我们再次谈论慢性压力，如果您想抵消压力对头发变白的影响，您可以通过帮助您持续调节压力的练习来做到这一点。

So something like non-sleep deep rest or meditation.

所以像非睡眠深度休息或冥想之类的东西。

If you can get access to massages or vacations, those are great, but having a practice to keep stress clamped so that it's not chronically elevated, that will be great as well.

如果您可以享受按摩或度假，那就太好了，但是进行练习以控制压力，使其不会长期升高，那也很棒。

This is another case where sunlight, we know stimulates melanocytes, not just in skin but in hair.

我们知道，这是阳光刺激黑素细胞的另一种情况，不仅在皮肤中，而且在头发中。

And so getting ample sunlight, having a practice to regulate stress, will offset the stress-induced graying of hairs by way of stress-induced depletion of melanocytes.

因此，获得充足的阳光，进行调节压力的练习，将通过压力引起的黑色素细胞消耗来抵消压力引起的头发变白。

Andrew Huberman:

安德鲁·休伯曼：

And if melanocyte sounds a lot like melanin, you're right; that's because anything involved with pigmentation in the brain and body generally has melano up in the front of the word in some way or another.

如果黑色素细胞听起来很像黑色素，那么你是对的；这是因为任何与大脑和身体色素沉着有关的东西通常都会以某种方式在这个词的前面加上“melano”。

So if chronic stress is so bad because of its effects on epinephrine and cortisol being elevated for too long, then the question becomes, of course, well, what's chronic stress?

因此，如果慢性压力之所以如此严重，是因为它对肾上腺素和皮质醇的影响持续太久，那么问题当然就变成了，什么是慢性压力？

How do I know the difference between chronic and acute stress, and how do I keep chronic stress at bay because of all these negative effects?

我如何知道慢性压力和急性压力之间的区别，以及如何因所有这些负面影响而避免慢性压力？

And I didn't even list out the number of other ones.

我什至没有列出其他的数量。

The effects on depression, which certainly has a correlate with elevated cortisol, thyroid hormone associated with low thyroid hormones associated with depression.

对抑郁症的影响，这肯定与皮质醇升高、甲状腺激素升高有关，而甲状腺激素降低则与抑郁症相关。

Mistimed thyroid.

甲状腺不合时宜。

Once again, getting your light and your feeding and your exercise and your sleep on a consistent schedule or consistent-ish is going to be the most powerful thing you can do in order to buffer yourself against negative effects on mental health, and physical health, for that matter.

再说一次，让你的灯光、你的饮食、你的锻炼和你的睡眠保持一致的时间表或一致的方式将是你能做的最有力的事情，以缓冲自己免受对心理健康和身体健康的负面影响。

Andrew Huberman:

安德鲁·休伯曼：

There are things that one can take: supplements, prescription drugs, et cetera.

有些东西是可以服用的：补充剂、处方药等等。

Some of you out there may have, or may know people that have Cushing's, which is chronically elevated cortisol.

你们中的一些人可能患有库欣综合症，或者可能认识患有库欣综合症的人，这是一种长期升高的皮质醇。

There are prescription drugs that we will talk about that can be used, but most people are dealing with a situation where life gets stressful, then less stressful.

我们将讨论一些可以使用的处方药，但大多数人都面临着生活压力逐渐减轻的情况。

Stressful, then less stressful.

压力大了，压力就小了。

I would say, based on the data from McEwen and others, Bob Sapolsky's lab over many years, I would say any stress that lasts more than a day or two days or three days is starting to become chronic stress.

我想说，根据麦克尤恩和鲍勃·萨波尔斯基实验室的其他人多年来的数据，我想说，任何持续超过一天、两天或三天的压力都开始变成慢性压力。

There's really no strict cutoff because we're not measuring everybody's cortisol from moment to moment.

实际上没有严格的界限，因为我们不会时时刻刻测量每个人的皮质醇。

My lab has done experiments where we measure stress in people over time.

我的实验室做过实验，测量人们随着时间的推移所承受的压力。

People vary tremendously in their ability to have a really hard day and then fall deeply asleep.

人们度过艰难的一天然后进入深度睡眠的能力差异很大。

That's going to be the ultimate reset, is the ability to sleep well, more or less undisturbed each night.

这将是最终的重置，即每晚或多或少不受干扰的良好睡眠的能力。

Andrew Huberman:

安德鲁·休伯曼：

Although one or two wake ups during the night, probably not going to be too detrimental provided they're not too long and you're not viewing light during those wake ups, or your phone.

尽管夜间醒来一两次，但只要醒的时间不是太长，并且您在醒来期间没有看到灯光或手机，那么可能不会造成太大的危害。

But the things that you can take if you feel like you're chronically stressed and you're veering toward some of the negative effects of stress are many.

但是，如果您感觉自己长期处于压力之中并且正在转向压力的一些负面影响，那么您可以采取的措施有很多。

There are some simple things that people can do in terms of supplementation.

在补充方面，人们可以做一些简单的事情。

All supplements, of course, have to be checked out for their safety margins for you because it's going to differ from person to person.

当然，所有补充剂都必须检查其安全范围，因为它因人而异。

You're responsible for making sure they're safe for you if you decide to use them.

如果您决定使用它们，您有责任确保它们对您来说是安全的。

One of the most common ones is ashwagandha, and it has a powerful anxiolytic, anti-anxiety effect.

最常见的一种是南非醉茄，它具有强大的抗焦虑、抗焦虑作用。

You're welcome to go to Examine.com, and for zero cost, you can see their so-called human effect matrix.

欢迎您访问Examine.com，您可以零成本查看他们所谓的人类影响矩阵。

Ashwagandha has many uses.

Ashwagandha 有很多用途。

Andrew Huberman:

安德鲁·休伯曼：

It's been used to enhance power output in athletes.

它已被用来增强运动员的功率输出。

It has been shown to modestly increase testosterone.

它已被证明可以适度增加睾丸激素。

It has been shown to modestly adjust things like low-density lipoprotein cholesterol, the so-called bad cholesterol, in quotes.

它已被证明可以适度调整低密度脂蛋白胆固醇（即所谓的坏胆固醇）等物质。

It has a profound effect on anxiety that's been shown in nine studies.

九项研究表明，它对焦虑有深远的影响。

Nine peer-reviewed independent studies, meaning funded by organizations that have no vested interest in the answer.

九项经过同行评审的独立研究，意味着由对答案没有既得利益的组织资助。

It has a very strong effect on cortisol itself.

它对皮质醇本身有很强的影响。

How strong?

有多强？

The decrease in cortisol noted in humans is 14.5 to 27.9% reduction in otherwise healthy but stressed humans.

人类皮质醇水平下降，对于其他健康但有压力的人来说，皮质醇水平下降了 14.5% 至 27.9%。

That's great.

那太棒了。

Six studies.

六项研究。

And it mentions this is significantly larger than many other supplements.

它提到这比许多其他补充剂要大得多。

Now, some people will say that taking ashwagandha chronically may not be good.

现在，有些人会说长期服用南非醉茄可能不好。

If you've heard about that or you can point to specific studies that indicate exactly why it's not good, please put it in the comment section or let me know.

如果您听说过这一点，或者您可以指出具体的研究来准确说明为什么它不好，请将其放在评论部分或让我知道。

In the comment section on YouTube would be best.

在 YouTube 的评论部分最好。

Andrew Huberman:

安德鲁·休伯曼：

The studies that I'm referring to did explore both genders.

我提到的研究确实探讨了两种性别。

The number of subjects was reasonably high, 64 or more, one to six months studies.

受试者数量相当多，有 64 名或更多，为期一到六个月的研究。

So these were long-term studies.

所以这些都是长期研究。

That's great.

那太棒了。

You like to see that.

你喜欢看到那个。

Not just in an acute study.

不仅仅是在一项急性研究中。

So males and females, lots of different ages, weight, excuse me, overweight and nonoverweight.

所以男性和女性，不同的年龄，体重，对不起，超重和非超重。

They did blood draws of cortisol, which is going to, and as well as saliva tests.

他们抽取了皮质醇血样（即将进行），并进行了唾液测试。

Saliva is actually the best way to measure free cortisol.

唾液实际上是测量游离皮质醇的最佳方法。

You can also measure it from earwax, it turns out, which sounds pretty gross and kind of is, but nonetheless, that's where cortisol will accumulate — in ear wax and in saliva, the free cortisol.

事实证明，你也可以通过耳垢来测量它，这听起来很恶心，但尽管如此，这就是皮质醇会积聚的地方——耳垢和唾液中的游离皮质醇。

Andrew Huberman:

安德鲁·休伯曼：

But that's six very quality studies independently supported that all point to these very significant 14.5 to 27.9% reductions in otherwise healthy adults.

但这六项非常高质量的独立研究都表明，在其他方面健康的成年人中，死亡率显着下降了 14.5% 至 27.9%。

So if you're somebody who's dealing with chronic stress, it's a stressful period in your life and you want to stave off the negative effects of stress, well then ashwagandha, may, I want to highlight may, be right for you.

因此，如果您正在应对慢性压力，这是您生活中的一个压力时期，并且您想避免压力的负面影响，那么南非醉茄，我想强调的是，可能适合您。

It also does tend to lower total cortisol, which is interesting.

它还确实会降低总皮质醇，这很有趣。

Can lower depression to a somewhat minimal degree and can lower, as I mentioned before, things like low density lipoprotein.

可以将抑郁症降低到最低程度，并且正如我之前提到的，可以降低低密度脂蛋白等物质。

I think ashwagandha comes through as kind of the-

我认为南非醉茄的作用是——

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

So that I think ashwagandha comes through as kind of the heavy hitter in this department.

所以我认为南非醉茄是这个部门的重量级人物。

Now what's interesting also is the other effects of ashwagandha that are downstream of reducing chronic stress in cortisol.

现在有趣的是南非醉茄的其他作用，这些作用是减少皮质醇慢性压力的下游作用。

Because cortisol has so many effects; there are receptors for cortisol all over the body and brain, and so I'll just list these off quickly.

因为皮质醇有很多作用；全身和大脑都有皮质醇受体，所以我将快速列出这些受体。

I'm not going to list off each study or talk about how many subjects in detail.

我不会列出每项研究或详细讨论有多少个主题。

Again, you can go to Examine.com if you want and just put in ashwagandha.

同样，如果您愿意，您可以访问Examine.com，然后放入南非醉茄。

C-reactive protein, which is a marker of all sorts of negative health effects — cardiovascular health, even macular degeneration is notably reduced.

C反应蛋白是各种负面健康影响（心血管健康，甚至黄斑变性）的标志，显着减少。

Heart palpitations, notably reduced.

心悸明显减轻。

Serum T3 and T4, our old friends, thyroid hormones from a previous episode are increased.

血清T3和T4，我们的老朋友，前一次发作的甲状腺激素增加了。

Symptoms of OCD, decreased, both the obsessions and the compulsions, right?

强迫症的症状，强迫观念和强迫行为都减少了，对吗？

Obsessions are of the mind, compulsions are of behavior.

强迫症是思想上的，强迫症是行为上的。

Andrew Huberman:

安德鲁·休伯曼：

So there are a lot of things that are downstream of reducing cortisol.

因此，减少皮质醇的下游有很多事情。

Lowered heart rate, lowered rates of insomnia, slightly improved memory.

心率降低，失眠率降低，记忆力略有改善。

Why that would be, I don't know, because cortisol in the short term can increase memory.

我不知道为什么会这样，因为皮质醇在短期内可以增强记忆力。

I'm guessing it's from increased sleep, decreased pain, increased quality...decreased reaction times, things of that sort.

我猜这是因为睡眠增加、疼痛减轻、质量提高……反应时间减少等等。

So the list goes on and on, but all of those things stem downstream of decreased cortisol.

所以这个清单一直在继续，但所有这些都源于皮质醇减少的下游。

So if one were to decide to take ashwagandha in order to reduce cortisol, given that you want cortisol early in the day to have energy throughout the day, the time to take it is probably later in the day or in the evening.

因此，如果一个人决定服用南非醉茄来减少皮质醇，考虑到您希望皮质醇在一天的早些时候充满能量，那么服用的时间可能是当天晚些时候或晚上。

I've never heard of it preventing sleep or causing insomnia of any kind.

我从未听说过它会妨碍睡眠或导致任何类型的失眠。

That certainly wasn't listed as one of the major effects on Examine.com.

这当然没有被列为对Examine.com 的主要影响之一。

I will take ashwagandha from time to time if I'm chronically stressed or if I'm not sleeping as well as I ought to.

如果我长期处于压力状态或者睡眠质量不佳，我会时不时地服用南非醉茄。

Andrew Huberman:

安德鲁·休伯曼：

You might think that with all my knowledge about sleep and sleep protocols, that I would sleep perfectly every night, but unfortunately I have a dog that has a canine form of sundowners, of dementia.

你可能会认为，以我对睡眠和睡眠方案的了解，我每晚都会睡得很好，但不幸的是，我有一只狗，它患有犬类的日落症和痴呆症。

So he's up much of the night these days, and so there's no way I'm getting a solid night of sleep lately.

所以他这些天晚上大部分时间都在睡觉，所以我最近根本无法睡个好觉。

And so I will supplement with ashwagandha, and typically I'll take it before sleep, and maybe also with my last meal of the day, which is at least two hours before I go to sleep.

所以我会补充南非醉茄，通常我会在睡觉前服用，也许也会在一天的最后一顿饭中服用，这至少是在我睡觉前两个小时。

Again, you have to decide if it's right for you.

同样，您必须决定它是否适合您。

The dosages can vary tremendously.

剂量可能相差很大。

I would just go by what's on the bottle from a reputable brand.

我只会看知名品牌瓶子上的内容。

I would also check out Examine.com because it mentions a range of dosages that people have used, and in various studies to different effects.

我还会查看Examine.com，因为它提到了人们使用过的一系列剂量，以及在各种研究中不同效果的剂量。

Andrew Huberman:

安德鲁·休伯曼：

Now there is something out there that some of you may actually be taking or ingesting that can increase cortisol, and not so incidentally, can decrease estrogen and testosterone — because remember, cortisol is made from the cholesterol molecule; so are estrogen and testosterone, and it's competitive, so you're either making more cortisol or you're making more of the sex steroid hormones estrogen and testosterone.

现在，你们中的一些人可能实际上正在服用或摄入某种东西，它可以增加皮质醇，而且并非偶然，可以减少雌激素和睾酮——因为记住，皮质醇是由胆固醇分子制成的；它是由胆固醇分子组成的。雌激素和睾酮也是如此，而且它们具有竞争性，所以你要么制造更多的皮质醇，要么制造更多的性类固醇激素雌激素和睾酮。

Andrew Huberman:

安德鲁·休伯曼：

Believe it or not, licorice, which I always thought of as a candy, but licorice contains a substance that I can't pronounce, G-L-Y-C-Y-R-R-H-I-Z-I-N, glycyrrhizin, which is of the glabrous species of plant; actually because of its chemistry, this 18 beta hydroxycitric acid...

不管你信不信，甘草，我一直以为它是一种糖果，但甘草中含有一种我读不出来的物质，G-L-Y-C-Y-R-R-H-I-Z-I-N，甘草甜素，属于无毛植物；实际上，由于其化学性质，这种 18 β 羟基柠檬酸......

You don't need to know all that; licorice, black licorice contains a substance that increases cortisol, and it's increase is not huge, but is significant.

你不需要知道所有这些；甘草、黑甘草中含有一种可以增加皮质醇的物质，而且增加的幅度不是很大，但是却很显着。

This has been looked at in females age 18 to 29, males and females age 18 to 29, people age 30...

我们对 18 至 29 岁的女性、18 至 29 岁的男性和女性、30 岁的人进行了研究……

These are separate studies where I'm listing off the different ages, ages 30 to 64.

这些是单独的研究，我列出了不同的年龄，即 30 岁到 64 岁。

Turns out that you can see pretty substantial increases in serum cortisol and decreases in testosterone and estrogen.

事实证明，您可以看到血清皮质醇显着增加，睾酮和雌激素减少。

Andrew Huberman:

安德鲁·休伯曼：

So that was complete news to me.

所以这对我来说完全是新闻。

Also, increases in blood pressure that are pretty substantial.

此外，血压也会大幅升高。

That's going to be downstream of cortisol.

那将是皮质醇的下游。

Increasing cortisols increase blood pressure in order to engage the stress response, as part of the stress response.

皮质醇的增加会增加血压，以参与应激反应，这是应激反应的一部分。

Increased hormones of other kinds that are associated with stress.

与压力相关的其他激素增加。

So who knew?

那么谁知道呢？

I didn't know, maybe you knew previously, if you did forgive me, but licorice and some of the compounds in black licorice can actually increase stress, probably not the thing to be ingesting during periods of chronic stress.

我不知道，也许你以前就知道，如果你真的原谅我的话，但甘草和黑甘草中的一些化合物实际上会增加压力，可能不是在慢性压力期间摄入的东西。

Whether or not anyone has had positive effects of using it to increase cortisol in other contexts, let me know.

无论是否有人在其他情况下使用它来增加皮质醇产生了积极的效果，请告诉我。

But very interesting that the chemistry of licorice increases stress hormones and therefore you would probably want to, almost certainly would want to avoid it in conditions of chronic stress.

但非常有趣的是，甘草的化学成分会增加应激激素，因此您可能会想要，几乎肯定会想要在慢性压力的情况下避免使用它。

Also, if you're trying to optimize testosterone and estrogen, licorice seems like a bad idea.

另外，如果你想优化睾丸激素和雌激素，甘草似乎是个坏主意。

Andrew Huberman:

安德鲁·休伯曼：

I suppose one instance where you might want to use licorice would be if you're traveling and you're trying to wake up at a particular location, because licorice has these effects on cortisol and cortisol is associated with the waking phenomenon and alertness and energy.

我想您可能想要使用甘草的一个例子是，如果您正在旅行并且试图在特定位置醒来，因为甘草对皮质醇有这些影响，而皮质醇与清醒现象、警觉性和能量有关。

You could use it in that regard.

你可以在这方面使用它。

However, I would be careful to time it so that you're not getting two cortisol increases throughout the day, two peaks.

然而，我会小心地安排时间，这样你就不会在一天中出现两次皮质醇增加，即两个峰值。

So you're going to want to make sure that you're doing all the other things to correct for jet lag, and adjusting to jet lag, and if you want to know what those things are, including timing your feeding, using temperature, using exercise, using light to adjust to jet lag more quickly, please see the episode that we did on jet lag and shift work where I cover all those protocols in detail.

因此，你需要确保你正在做所有其他事情来纠正时差反应，并调整时差反应，如果你想知道这些事情是什么，包括定时喂食、使用温度、使用锻炼、使用光线来更快地适应时差反应，请参阅我们关于时差反应和轮班工作的剧集，其中我详细介绍了所有这些协议。

Andrew Huberman:

安德鲁·休伯曼：

The other compound that I think deserves attention is apigenin, A-P-I-G-E-N-I-N, apigenin, which is what's found in chamomile.

我认为值得关注的另一种化合物是芹菜素，A-P-I-G-E-N-I-N，芹菜素，这是在洋甘菊中发现的。

Apigenin I've talked about previously.

我之前已经谈到过芹菜素。

It has various effects.

它有多种作用。

One is it is a mild anti-estrogen.

一是它是一种温和的抗雌激素。

That's been shown in various studies, and it does have a bit of an anxiolytic effect of reducing anxiety.

各种研究都表明了这一点，它确实有一定的抗焦虑作用，可以减少焦虑。

I take it before bedtime, 50 milligrams.

我睡前服用，50毫克。

Again, you have to decide or figure out if that's safe for you or not.

同样，您必须决定或弄清楚这对您是否安全。

I'm not suggesting you take it.

我并不是建议你接受它。

The major source of action is to calm the nervous system, and it does that primarily by adjusting things like GABA and chloride channels, but also has a mild effect in reducing cortisol.

作用的主要来源是镇静神经系统，它主要通过调整 GABA 和氯离子通道等来实现这一点，但也对减少皮质醇有轻微的作用。

So ashwagandha and apigenin, together, I would consider the most potent commercial compounds that are in supplement, non-prescription form that one could use if they were interested in reducing chronic stress, especially late in the day, by way of reducing cortisol late in the day.

因此，南非醉茄和芹菜素一起，我会考虑最有效的商业化合物，它们是补充品、非处方形式，如果人们有兴趣通过减少当天晚些时候的皮质醇来减少慢性压力，特别是在一天的晚些时候，可以使用它们。

Andrew Huberman:

安德鲁·休伯曼：

So you're probably getting the impression that cortisol and epinephrine are a bit of a double-edged sword.

所以你可能会觉得皮质醇和肾上腺素是一把双刃剑。

You want them elevated, but not for too long or too much.

你希望它们升高，但不要太长或太多。

You don't want them up for days and days and days, but you do want to have a practice in order to increase them in the short term.

你不希望它们持续几天、几天、几天，但你确实希望进行练习，以便在短期内增加它们。

So we should talk about protocols that can set a foundation of cortisol and epinephrine that is headed towards optimal.

因此，我们应该讨论可以为皮质醇和肾上腺素走向最佳状态奠定基础的方案。

Optimization is always going to be a series of regular practices that you do every day.

优化始终是您每天进行的一系列常规实践。

So sleeping at certain times, light at specific times, food at specific times, certain foods, et cetera.

因此，在特定时间睡觉、在特定时间光照、在特定时间进食、特定食物等等。

And that's highly individual, but there are some universals, and we've covered a number of those in the discussion today.

这是高度个性化的，但也有一些普遍性，我们在今天的讨论中讨论了其中的一些。

Andrew Huberman:

安德鲁·休伯曼：

Meal timing.

用餐时间。

Meal schedules a profound effect on energy levels, and as I mentioned before, the energy I'm referring to is not glucose energy.

膳食安排对能量水平有着深远的影响，正如我之前提到的，我指的能量不是葡萄糖能量。

It's not burning carbs while running, or ketones.

跑步时它不会燃烧碳水化合物或酮。

What I'm talking about is neural energy, epinephrine and cortisol.

我说的是神经能量、肾上腺素和皮质醇。

Fasting and timing one's eating are two sides of the same coin.

禁食和吃饭时间是同一枚硬币的两个方面。

So even if you're on a standard three-meal-a-day with a couple snacks in between diet or nutrition regimen, you are fasting whenever you're asleep or you're not ingesting any calories.

因此，即使您每天吃标准的三餐，并在节食或营养方案之间吃一些零食，只要您睡着或不摄入任何卡路里，您就会禁食。

So unless you're hooked up to an IV of glucose, you are fasting while you're sleeping.

因此，除非您坚持静脉注射葡萄糖，否则您在睡觉时就会禁食。

There are several different kinds of fasting that can relate to epinephrine and cortisol.

有几种不同类型的禁食可能与肾上腺素和皮质醇有关。

I will do an entire episode on optimizing food intake for performance in the sports context.

我将制作一整集关于优化食物摄入以提高运动表现的内容。

That's coming up.

即将到来。

But in the meantime, I'd like to just talk about fasting as a source of epinephrine.

但与此同时，我想谈谈禁食作为肾上腺素的来源。

Anytime when our blood glucose is low, cortisol and epinephrine are going to go up.

每当我们的血糖较低时，皮质醇和肾上腺素都会升高。

If we fast for too long, that is stress.

如果我们禁食太久，那就是压力。

There's no way around that.

没有办法解决这个问题。

Now that doesn't mean it doesn't have other beneficial effects.

但这并不意味着它没有其他有益的作用。

Andrew Huberman:

安德鲁·休伯曼：

Running a marathon is stress, but it can also have positive effects, if that's your thing.

跑马拉松会带来压力，但如果你喜欢的话，它也可以产生积极的影响。

So stress has been demonized as a term, but we want to think about stress mechanistically as epinephrine and cortisol, and then if we do that, we can think about how to regulate its timing.

因此，压力已被妖魔化为一个术语，但我们希望从机制上将压力视为肾上腺素和皮质醇，然后如果我们这样做，我们就可以考虑如何调节其时间。

So anytime we haven't eaten for four to six hours, levels of epinephrine and cortisol are going to go up pretty substantially.

因此，只要我们四到六个小时没有进食，肾上腺素和皮质醇的水平就会大幅上升。

There's an exception to that, which is if you are used to eating on the clock every two hours or every hour, being a half-hour late, or being even 10 minutes late on that schedule will induce stress.

但有一个例外，那就是如果你习惯每两个小时或每小时按时吃饭，那么迟到半小时，甚至迟到 10 分钟都会带来压力。

Most of that's psychological stress, but also the release of things like ghrelin that are going to make you hungry because they're on that eating clock.

其中大部分是心理压力，但也有像胃饥饿素这样的物质的释放，这些物质会让你感到饥饿，因为它们处于饮食时钟上。

Andrew Huberman:

安德鲁·休伯曼：

So one thing that many people do to great benefit is they follow a so-called circadian eating schedule.

因此，许多人做的一件大有裨益的事情就是遵循所谓的昼夜节律饮食时间表。

They eat only when the sun is up, they stop when the sun is down, more or less.

它们只在太阳升起时进食，或多或少在太阳落山时停止。

The other way to think about this is they stop eating a couple hours before sleep and they eat more or less upon waking, assuming that they're waking up more or less around the time that the sun rises, maybe plus or minus two hours.

另一种思考方式是，他们在睡觉前几个小时停止进食，醒来后吃得或多或少，假设他们或多或少在太阳升起的时间左右醒来，也许正负两个小时。

Okay, so sort of typical schedule.

好的，这是典型的时间表。

Andrew Huberman:

安德鲁·休伯曼：

Now, let's say you decide to do what I do, which is I skip breakfast, I drink water, I delay my caffeine for 90 minutes to two hours, and then I drink my caffeine, and then my first meal is typically around lunchtime, 11:30 or 12.

现在，假设您决定按照我的做法，即不吃早餐，喝水，将咖啡因延迟 90 分钟到两个小时，然后喝咖啡因，然后我的第一顿饭通常是在午餐时间（11:30 或 12 点）左右。

And yes, occasionally I throw back some almonds or walnuts or something earlier in the day.

是的，有时我会在当天早些时候扔掉一些杏仁或核桃或其他东西。

I do do that from time to time if I get hungry enough, or if I just happen to see them.

如果我足够饿，或者只是碰巧看到它们，我会时不时地这样做。

I'm kind of a drive-by eater — if I see blueberries or nuts or something, I just kind of pick them up and put them in my mouth.

我是一个路过的食客——如果我看到蓝莓或坚果什么的，我就会把它们捡起来放进嘴里。

I try not do that off other people's plates, but I just have that habit of doing that from time to time.

我尽量不做别人的事，但我只是有偶尔这样做的习惯。

But typically I don't eat until about noon.

但通常我要到中午才吃饭。

So I've got a cortisol increase; I've got my sunlight in the morning, so I'm getting a big pulse in energy early in the day, and yes, there's a little bit of agitation.

所以我的皮质醇增加了；我早上沐浴在阳光下，所以一早就精力充沛，是的，有一点焦躁。

I am hungry sometimes early in the day, sometimes no, but my ghrelin system is used to kicking in right around noon.

我有时一早就饿了，有时不饿，但我的胃饥饿素系统习惯于在中午左右开始工作。

Andrew Huberman:

安德鲁·休伯曼：

At the point where I eat, as long as I don't eat carbohydrate, in my case, I know that my epinephrine levels are going to stay pretty high.

在我吃东西的时候，只要我不吃碳水化合物，就我而言，我知道我的肾上腺素水平会保持相当高的水平。

So for me, it's usually meat and salad or something of that sort, or fish and salad.

所以对我来说，通常是肉和沙拉或类似的东西，或者鱼和沙拉。

I don't particularly like eating fish because of the taste, but I'm essentially low carb or keto-ish throughout the day, so I'm probably in a slightly elevated state of epinephrine and cortisol throughout the day.

因为味道，我不太喜欢吃鱼，但我基本上一整天都是低碳水化合物或酮类食物，所以我可能一整天都处于肾上腺素和皮质醇略微升高的状态。

Some of you are fasting even longer, you're pushing out till 4:00 p.m.

你们中的一些人禁食的时间更长，甚至要坚持到下午 4:00。

or 8:00 p.m., or maybe you're even fasting around the clock.

或者晚上 8:00，或者您甚至可能全天候禁食。

Anytime you're fasting, you're increasing epinephrine and cortisol release.

任何时候禁食时，肾上腺素和皮质醇的释放都会增加。

You can do all the meditation in the world to keep your mind calm, but you are closer to that edge of stress and you're closer to that edge of peak stress.

你可以做世界上所有的冥想来保持头脑平静，但你更接近压力的边缘，你更接近压力峰值的边缘。

So that's something that's just important to understand.

所以理解这一点很重要。

Andrew Huberman:

安德鲁·休伯曼：

The description about comfort foods and cortisol was one of kind of an extreme case, where cortisol systems kick over to a positive feedback loop, but we all eat to suppress cortisol and epinephrine.

关于舒适食品和皮质醇的描述是一种极端情况，皮质醇系统启动正反馈循环，但我们都吃东西来抑制皮质醇和肾上腺素。

When we're hungry, cortisol and epinephrine create an agitation, so we go seek food.

当我们饥饿时，皮质醇和肾上腺素会产生焦躁不安，所以我们会去寻找食物。

When we ingest food that typically, if it includes carbohydrate, there's a blunting of cortisol, there's a blunting of epinephrine in the bloodstream.

当我们摄入的食物通常含有碳水化合物时，皮质醇和血液中的肾上腺素都会减弱。

If you've ever had too much coffee to drink and you go and have a couple pieces of bread, you will feel the...

如果您曾经喝了太多咖啡，然后去吃几片面包，您会感到...

Well, you might describe it as the caffeine getting soaked up out of your system, but what you're doing is you're elevating blood glucose, which is more or less saturating the effect of caffeine in your system.

好吧，你可能会将其描述为咖啡因从你的系统中被吸收，但你所做的是升高血糖，这或多或少地饱和了咖啡因在你的系统中的作用。

Not completely, but it's going to have that effect.

不完全，但它会产生这样的效果。

If you're very stressed and you sit down to eat something, it will calm you down.

如果你压力很大，坐下来吃点东西，会让你平静下来。

Yes, because some of the blood that goes to your stomach but more so because these effects in blunting cortisol and epinephrine.

是的，因为一些血液会流向你的胃，但更多的是因为这些血液会减弱皮质醇和肾上腺素。

Andrew Huberman:

安德鲁·休伯曼：

So the important point here is that if you want to be alert, you can do that by way of not eating.

所以这里重要的一点是，如果你想保持警觉，你可以通过不吃东西来做到这一点。

Of course, please ingest fluids.

当然，请摄入液体。

I know some people water fast out there.

我知道有些人喝水很快。

I am yet to see good science on water fasting and why that can stimulate stem cells or...

我还没有看到关于清水断食的良好科学依据以及为什么它可以刺激干细胞或......

People love the idea of, after the Nobel Prize was given for autophagy and this idea that our cells clean up debris and senescent cells.

在因自噬而获得诺贝尔奖之后，人们喜欢这个想法，以及我们的细胞清理碎片和衰老细胞的想法。

Yes, that's true, but the idea that water fasting is going to promote that, I find rather amusing.

是的，确实如此，但是清水断食会促进这一点的想法，我觉得很有趣。

Please send me the data if you know of some great study in a decent journal, but pretty much this is something I hear about.

如果您知道一本像样的期刊上有一些伟大的研究，请给我发送数据，但这几乎是我听说的。

I don't think water fasting is a good idea, nor should you be drinking so much water that you kill yourself.

我不认为清水断食是一个好主意，也不应该喝太多水以致于自杀。

You can actually drink enough water that you die.

事实上，你喝的水足以致死。

Andrew Huberman:

安德鲁·休伯曼：

So I think ingesting water in healthy amounts is a good thing — stay hydrated — but if you want to be alert, stay hydrated.

所以我认为摄入健康量的水是一件好事——保持水分——但如果你想保持警惕，就保持水分。

Caffeine may or may not be in your regimen, but fasting will make sure that your levels of energy are up, and you will be primed very well for doing a protocol of the sort that we talked about earlier in this episode, of breathing or cold exposure or exercise, to get that increase in the immune system function, and if you do that after learning, after trying to learn something, it will increase learning for that particular set of information, whether or not it's motor or language or whatever it happens to be — mathematics programming.

咖啡因可能会或可能不会在你的饮食中，但禁食将确保你的能量水平上升，并且你将为执行我们在本集前面讨论的那种方案做好准备，呼吸或寒冷暴露或锻炼，以增强免疫系统功能，如果你在学习后这样做，在尝试学习某些东西后，它将增加对特定信息集的学习，无论是运动还是语言或无论它是什么 - 数学编程。

Andrew Huberman:

安德鲁·休伯曼：

So fasting is a tool for many reasons.

出于多种原因，禁食是一种工具。

It can increase growth hormone, et cetera.

它可以增加生长激素等。

But today, I'm talking about fasting as a tool to bias your system toward more epinephrine, adrenaline release, and toward more cortisol release, but still low enough that it's not chronic stress, that it's not causing negative health effects.

但今天，我谈论的是禁食作为一种工具，使你的系统偏向更多的肾上腺素、肾上腺素释放和更多的皮质醇释放，但仍然足够低，不会造成慢性压力，不会对健康造成负面影响。

But please know that if life is very, very stressful, if you're experiencing lots of stressors, and you're chronically fasting, you are positioning yourself toward a greater likelihood of being chronically stressed in the ways that are negative.

但请注意，如果生活压力非常非常大，如果您经历很多压力源，并且您长期禁食，那么您就更有可能以消极的方式承受长期压力。

Negative effects on the reproductive axis, lower testosterone and estrogen.

对生殖轴的负面影响，降低睾酮和雌激素。

Negative effects on...

对...的负面影响

Your hair will turn gray.

你的头发会变白。

There's reasons for that.

这是有原因的。

Your sleep will suffer, your immune system will suffer.

你的睡眠会受到影响，你的免疫系统也会受到影响。

Andrew Huberman:

安德鲁·休伯曼：

So I think while it's nuanced, our discussion today about epinephrine and cortisol increasing energy and immunity are designed to help you understand when you should be doing certain things, when you should throttle back, when you might want to kick up your adrenaline a bit.

所以我认为，虽然它是微妙的，但我们今天关于肾上腺素和皮质醇增加能量和免疫力的讨论旨在帮助您了解何时应该做某些事情，何时应该减少节流，何时可能想要增加一点肾上腺素。

If you're suffering from low energy because you're just kind of feeling down and a little bit underactivated, well then the practices of ice baths and intense breathing, et cetera, could be very beneficial.

如果你因为情绪低落和活力不足而感到精力不足，那么冰浴和剧烈呼吸等练习可能会非常有益。

So might fasting.

禁食也可能如此。

But if you're feeling exhausted and burnt out, so drained and stressed, well then fasting or doing a lot of cold exposure or doing a lot of intense exercise is driving you further and further into chronic stress.

但如果你感到精疲力尽、疲惫不堪、压力重重，那么禁食、大量寒冷暴露或大量剧烈运动就会让你越来越陷入慢性压力。

Andrew Huberman:

安德鲁·休伯曼：

So because I don't have a saliva test or a blood test, or god forbid, an earwax test, to measure your cortisol as we're engaging in this discussion together, you have to gauge for yourself whether or not you are in a state of underactivated, and need more epinephrine and cortisol, or whether or not you are overactivated in terms of cortisol and epinephrine, and you need ways to buffer those.

因此，因为我没有唾液测试或血液测试，或者上帝禁止，耳垢测试来测量你的皮质醇，因为我们正在一起参与这个讨论，所以你必须自己判断你是否处于激活不足的状态，需要更多的肾上腺素和皮质醇，或者你的皮质醇和肾上腺素是否过度激活，你需要缓冲这些的方法。

Ashwagandha; maybe it should be a warm, mellow bath, not an ice bath.

阿什瓦甘达；也许应该是温热柔和的浴，而不是冰浴。

So one has to learn how to regulate these hormones with behavior, with nutrition, perhaps with supplementation.

因此，人们必须学习如何通过行为、营养甚至补充剂来调节这些激素。

And then of course there are prescription drugs, and I always leave these to the end, because A, I'm not a medical doctor, I'm not prescribing anything.

当然还有处方药，我总是把这些留到最后，因为A，我不是医生，我不会开任何处方。

I'm a professor.

我是一名教授。

I'm professing a number of things that you can decide for yourselves what to do with or not, but of course there are prescription drugs that can increase cortisol or decrease cortisol in cases like Cushing's syndrome, which, if you have that diagnosed, you should talk to a physician; you should talk ideally to an endocrinologist, but to a physician of some sort, board-certified physician.

我声称有很多事情你可以自己决定做什么或不做什么，但当然，在库欣综合症等情况下，有一些处方药可以增加皮质醇或减少皮质醇，如果你诊断出这种情况，你应该咨询医生；理想情况下，您应该与内分泌科医生交谈，但应该与某种类型的医生、委员会认证的医生交谈。

Andrew Huberman:

安德鲁·休伯曼：

There are drugs that can be used to treat injury, like corticosterones that you can inject to reduce inflammation and injury, but they are cortisol, so they're going to bias you towards more stress in other domains.

有些药物可以用来治疗损伤，比如注射皮质酮来减轻炎症和损伤，但它们是皮质醇，所以它们会让你在其他领域承受更多压力。

Remember, cortisol can cross the blood-brain barrier, so you're going to be more prone to psychological stress.

请记住，皮质醇可以穿过血脑屏障，因此您将更容易受到心理压力。

I also want to mention again that I think there's great benefit to having a practice that perhaps you do every other day, but if you can't, maybe every third day or every other day, of deliberately increasing your adrenaline in your body while learning to stay calm in the mind so that you learn to separate the brain-body experience.

我还想再次提到，我认为进行一种练习是有很大好处的，也许你每隔一天做一次，但如果你做不到，也许每隔三天或每隔一天，故意增加你体内的肾上腺素，同时学会在头脑中保持冷静，这样你就能学会将大脑与身体的体验分开。

We hear so much about how beneficial it is to unify the brain and body, that we're all out of touch with our brain and bodies.

我们听说了太多关于统一大脑和身体的好处，但我们都与我们的大脑和身体脱节了。

I particularly dislike claims like that, or statements like that because there's great power, as we learn today, in having your body activated by some sort of stimulus — cold water or even psychological stress — but learning to stay calm in your mind.

我特别不喜欢这样的说法，因为正如我们今天了解到的那样，让你的身体受到某种刺激（冷水甚至心理压力）激活，但要学会保持头脑冷静，这会产生巨大的力量。

Andrew Huberman:

安德鲁·休伯曼：

I should just remind you that most of the negative effects on your life and on the lives of others are due to people, perhaps you, I hope not, being unable to regulate their mind when they have high levels of adrenaline in their body, either because they read something in a text or a comment section.

我只想提醒你，对你和他人生活的大部分负面影响都是由于人们，也许是你，我希望不是，当他们体内的肾上腺素水平很高时，他们无法调节自己的思想，无论是因为他们在文本或评论部分中阅读了某些内容。

Of course that never happens to me, but it may happen to you.

当然，这永远不会发生在我身上，但它可能会发生在你身上。

Of course it happens to me, but the idea is to stay calm in your mind so that then you can regulate your action.

当然，这发生在我身上，但我的想法是保持头脑冷静，这样你就可以规范你的行为。

And so I think that there are these practices that one can develop over time that are really straightforward and zero cost.

因此，我认为随着时间的推移，人们可以开发出一些非常简单且零成本的实践。

You could find any number of ways to increase your adrenaline and stay calm, and we tend to focus on things like exercise as the way that we get our energy up.

您可以找到多种方法来增加肾上腺素并保持冷静，而我们倾向于关注锻炼等事情作为我们补充能量的方式。

But today again, I'm talking about deliberately increasing adrenaline while staying calm mentally, because that has great utility when the adrenaline hits through unwanted events, through things that we didn't seek out.

但今天，我再次谈论在保持精神平静的同时故意增加肾上腺素，因为当肾上腺素因不想要的事件、通过我们没有寻找的事情而出现时，这非常有用。

Andrew Huberman:

安德鲁·休伯曼：

So the ability to regulate adrenaline and cortisol is about inducing them deliberately when you want to push back on infection, potential infection, from bacteria or viruses.

因此，调节肾上腺素和皮质醇的能力就是当你想要抵抗细菌或病毒感染、潜在感染时故意诱导它们。

It's about pulling back on adrenaline and cortisol, maybe through the use of supplementation, but certainly through proper use of light and sleep and mental tools that we talked about as well.

这是关于减少肾上腺素和皮质醇的消耗，也许可以通过使用补充剂，但当然可以通过正确使用我们也谈到的光、睡眠和精神工具。

When they are chronically elevated, it's about training your system not just to be unified at brain and body, which sounds great until you're stressed, and then that's terrible.

当它们长期升高时，训练你的系统不仅仅是为了大脑和身体的统一，这听起来很棒，直到你感到压力，然后那就很糟糕了。

It's really about having a deliberate dissociation between the adrenaline response from the adrenals and the adrenaline response from the brain stem.

这实际上是在肾上腺的肾上腺素反应和脑干的肾上腺素反应之间进行有意的分离。

Andrew Huberman:

安德鲁·休伯曼：

So once again, we've covered a ton of material.

我们再次讨论了大量的材料。

I hope right now you're thinking, okay, am I in a state of chronic stress?

我希望你现在正在想，好吧，我是否处于长期压力状态？

Am I underactivated, or could I afford to increase my levels of adrenaline and cortisol to improve my relationship to my immune system and to energy, neural energy?

我是否活力不足，或者我是否有能力增加肾上腺素和皮质醇的水平，以改善我与免疫系统和能量、神经能量的关系？

If you like the information that you heard today and you want to remember it, well then, at the end of this episode, perhaps you go do something to increase your level of adrenaline, and now you know what some of those things are, because it will help you retain the information, or you could apply that to anything else that you learn or experience, of course.

如果你喜欢今天听到的信息并且想要记住它，那么，在本集结束时，也许你会去做一些事情来增加你的肾上腺素水平，现在你知道其中一些事情是什么，因为它会帮助你记住这些信息，或者你当然可以将其应用到你学到或经历的任何其他事情上。

And I hope that you'll think about some of the ways in which cortisol and adrenaline are not good or bad, that stress isn't good or bad, but short-term stress is healthy.

我希望你能思考一下皮质醇和肾上腺素没有好坏之分，压力没有好坏之分，但短期压力是健康的。

Alertness and energy is healthy, even if it puts you at the edge of agitation.

警觉性和精力充沛是健康的，即使它会让你处于焦躁的边缘。

That's an opportunity to learn how to control these hormones better.

这是学习如何更好地控制这些激素的机会。

Andrew Huberman:

安德鲁·休伯曼：

And I hope that if you're in a state of chronic stress, that you'll do things to start tamping down some of that stress, and that you realize that your nervous system and your hormone system are linked, but they're linked in ways that you can control, that we don't have to be slaves to our hormones, and certainly not the hormones that cause us stress.

我希望，如果你处于慢性压力状态，你会做一些事情来减轻一些压力，并且你意识到你的神经系统和你的激素系统是相互联系的，但它们以你可以控制的方式联系在一起，我们不必成为我们荷尔蒙的奴隶，当然也不是那些给我们带来压力的荷尔蒙的奴隶。

We can learn to control those both to the benefit of our body and benefit of mind.

我们可以学会控制这些，既有利于我们的身体，也有利于心灵。

Andrew Huberman:

安德鲁·休伯曼：

If you're learning from this podcast and you like the information that you're learning, please subscribe on YouTube.

如果您正在从此播客中学习并且喜欢所学的信息，请在 YouTube 上订阅。

That really helps us, and in addition, if you could hit the notification button, that will let you know when we release new episodes.

这确实对我们很有帮助，此外，如果您可以点击通知按钮，我们会在发布新剧集时通知您。

Now, we release them every Monday morning, but in addition to that, we are starting to release short clips now and again, as well as some special content.

现在，我们每周一早上都会发布它们，但除此之外，我们开始时不时地发布短片，以及一些特殊内容。

So hit the subscribe button, please, and hit the notifications button.

因此，请点击订阅按钮，然后点击通知按钮。

Andrew Huberman:

安德鲁·休伯曼：

If you haven't already subscribed on Apple and or Spotify, please do that.

如果您尚未订阅 Apple 和/或 Spotify，请订阅。

You can certainly subscribe to all three if you like.

如果您愿意，当然可以订阅这三个内容。

And on Apple, you can give us a five-star review as well as leave us a review.

在 Apple 上，您可以给我们五星级评价，也可以给我们留下评论。

On YouTube is the place to leave us comments and feedback, as well as suggestions for future episodes.

在 YouTube 上，您可以向我们留下评论和反馈，以及对未来剧集的建议。

We do read all the comments, and I know many of you are anxiously awaiting particular topics and episodes, and we will eventually get to them all.

我们确实阅读了所有评论，而且我知道你们中的许多人都在焦急地等待特定的主题和剧集，我们最终会讨论所有这些内容。

I'm not going anywhere, and we do want to be thorough about every topic.

我不会去任何地方，我们确实希望彻底了解每个主题。

Andrew Huberman:

安德鲁·休伯曼：

Today we rounded out the discussion about hormones.

今天我们结束了关于激素的讨论。

We aren't going to continue with that topic any longer.

我们不会再继续这个话题了。

We are moving to a new topic segment for an entire month or so.

我们将在一个月左右的时间里转向一个新的主题部分。

If you know of other people that you think could benefit from the information on this podcast, or that you think would enjoy listening to it, please forward it along to them.

如果您认识其他人，您认为可以从该播客的信息中受益，或者您认为其他人会喜欢听该播客，请将其转发给他们。

We'd really appreciate that.

我们真的很感激。

Another great way to support us is to check out our sponsors that we mentioned at the beginning of the podcast.

支持我们的另一个好方法是查看我们在播客开头提到的赞助商。

I should mention that I will be answering some questions that come up frequently in the comment section on YouTube, in Instagram Lives every once in a while.

我应该提到的是，我会时不时地回答一些在 YouTube 和 Instagram Live 的评论部分经常出现的问题。

I am on Twitter, @hubermanlab.

我在推特上，@hubermanlab。

I'm on Instagram, also @hubermanlab, and on Instagram from time to time coming up, I'm going to be discussing answers to your common questions in these Instagram Lives, and I will make sure that they're recorded so you can check those out.

我在 Instagram 上，也在 @hubermanlab，并且时不时地在 Instagram 上，我将在这些 Instagram Live 中讨论您常见问题的答案，并且我会确保将它们记录下来，以便您可以查看。

Please follow our Instagram if you are not already doing that, and check out our Twitter if you're on Twitter.

如果您还没有这样做，请关注我们的 Instagram；如果您使用 Twitter，请查看我们的 Twitter。

Andrew Huberman:

安德鲁·休伯曼：

Thank you for joining me for what I hope was an informative discussion and an actionable discussion about how to increase energy in the immune system by way of cortisol and adrenaline, epinephrine.

感谢您加入我，我希望这是一次内容丰富且可操作的讨论，内容涉及如何通过皮质醇和肾上腺素、肾上腺素来增加免疫系统的能量。

I really appreciate your willingness to learn new topics as well as to embrace and think about new tools and whether or not they're right for you, and as always, thank you for your interest in science.

我非常感谢您愿意学习新主题以及接受和思考新工具以及它们是否适合您，并且一如既往地感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束