Using Failures, Movement & Balance to Learn Faster
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
My name is Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我叫安德鲁·胡伯曼，是斯坦福大学医学院的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 you zero-cost-to-consumer information about science and science-related tools.
然而，我的愿望和努力的一部分是为您带来有关科学和科学相关工具的零成本消费者信息。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Today, we're going to talk about how to change your nervous system for the better.
今天，我们将讨论如何改善您的神经系统。
Andrew Huberman:
安德鲁·休伯曼：
As you recall, your nervous system includes your brain and your spinal cord, but also all the connections that your brain and spinal cord make with the organs of your body and all the connections that the organs of your body make with your brain in spinal cord.
您还记得，您的神经系统包括您的大脑和脊髓，还包括您的大脑和脊髓与您身体器官之间的所有连接，以及您身体器官与脊髓中的大脑之间的所有连接。
Now, this thing that we call the nervous system is responsible for everything we know, all our behavior, all our emotions, everything we feel about ourselves and the outside world, everything we think and believe.
现在，这个我们称之为神经系统的东西负责我们所知道的一切，我们所有的行为，我们所有的情绪，我们对自己和外部世界的一切感觉，我们所思考和相信的一切。
It's really at the center of our entire experience of life and who we are.
它确实是我们整个生活经历和我们是谁的中心。
Andrew Huberman:
安德鲁·休伯曼：
Fortunately, in humans, unlike in other species, we can change our nervous system by taking some very specific and deliberate actions.
幸运的是，与其他物种不同，人类可以通过采取一些非常具体和深思熟虑的行动来改变我们的神经系统。
And today, we're really going to focus on the actions: the motor commands and the aspects of movement and balance that allow us to change our nervous system.
今天，我们真正要关注的是动作：运动命令以及允许我们改变神经系统的运动和平衡方面。
It turns out that movement and balance actually provide windows or portals into our ability to change our nervous system the way we want, even if those changes are not about learning new movements or learning how to balance.
事实证明，运动和平衡实际上为我们提供了以我们想要的方式改变神经系统的能力的窗口或门户，即使这些改变不是为了学习新的运动或学习如何平衡。
And soon you'll understand why.
很快你就会明白为什么。
Andrew Huberman:
安德鲁·休伯曼：
So, today we're going to talk a lot about the basic science of neuroplasticity.
所以，今天我们将详细讨论神经可塑性的基础科学。
I promise to not use excessive nomenclature.
我保证不会使用过多的术语。
There'll be a little bit, but I'll try and make it as clear as possible.
会有一点，但我会尽力让它尽可能清楚。
And we're also going to talk a lot about protocols and tools that the scientific literature points to and supports for changing our nervous system.
我们还将大量讨论科学文献指出和支持改变我们神经系统的协议和工具。
Again, not just for sake of learning new motor movements or how to balance better, but for how to feel differently about particular experiences, both past, present, and future, as well as how to learn faster.
再说一次，不仅仅是为了学习新的运动动作或如何更好地平衡，而是为了如何对过去、现在和未来的特定经历有不同的感受，以及如何更快地学习。
We're not going to discuss hacks, a word I loathe.
我们不会讨论黑客，我讨厌这个词。
We're not going to discuss gimmicks.
我们不打算讨论噱头。
Andrew Huberman:
安德鲁·休伯曼：
We're going to discuss mechanism and scientific data and the tools that those mechanisms and scientific data point to so that you can tailor your practices around learning to your specific needs and goals.
我们将讨论机制和科学数据以及这些机制和科学数据所指向的工具，以便您可以根据您的特定需求和目标定制您的学习实践。
So let's begin by just examining the big picture question, which is, does the brain control behavior?
因此，让我们首先检查一下大局问题，即大脑是否控制行为？
And my hope is that everyone is immediately thinking, yes, the brain and nervous system, we really should say because the brain is just one component of the nervous system, controls our behavior.
我希望每个人都立即想到，是的，大脑和神经系统，我们确实应该说，因为大脑只是神经系统的一个组成部分，控制着我们的行为。
How does it do that?
它是如何做到的？
Well, there are a couple of different levels that it does that.
嗯，它有几个不同的级别可以做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
First of all, if we're talking about movement — behavior generally means movement.
首先，如果我们谈论运动——行为通常意味着运动。
If we're talking about movement, we have two categories of neurons that are very important to think about in the context of neuroplasticity.
如果我们谈论运动，我们有两类神经元，在神经可塑性的背景下思考它们非常重要。
First of all, we have what are called lower motor neurons.
首先，我们有所谓的下运动神经元。
These are motor neurons that live in our spinal cord.
这些是生活在我们脊髓中的运动神经元。
For the aficionados out there, for those of you that might be headed to medical school or just want to learn more about the anatomy, they live in the ventral horn of the spinal cord, but that doesn't matter if you don't want to know that.
对于那些爱好者来说，对于那些可能要去医学院或只是想了解更多解剖学知识的人来说，它们生活在脊髓的腹角，但如果你不想知道这一点也没关系。
Just know that you have these things called lower motor neurons.
只要知道你有这些称为下运动神经元的东西即可。
Andrew Huberman:
安德鲁·休伯曼：
These are neurons that are in the spinal cord, but they extend a wire that we call an axon out into the peripheral nervous system into the body.
这些神经元位于脊髓中，但它们将一根我们称之为轴突的电线延伸到周围神经系统并进入体内。
And those neurons connect with muscle.
这些神经元与肌肉相连。
They send electrical potentials out there that allow our muscles to twitch and to contract.
它们向外发送电势，使我们的肌肉抽搐和收缩。
As a little point of fact, actually, we don't have muscle memory.
事实上，我们没有肌肉记忆。
There's no such thing as muscle memory.
不存在肌肉记忆这样的东西。
Muscles are dumb.
肌肉是哑的。
They don't know anything.
他们什么都不知道。
They don't have a history, they don't have a memory, they don't know anything.
他们没有历史，他们没有记忆，他们什么都不知道。
It is the neurons that control those muscles and their firing patterns in which all the information for motor patterns are stored.
控制这些肌肉及其放电模式的是神经元，其中存储了运动模式的所有信息。
So, your ability to walk is not muscle memory, it's neural memory.
所以，你的行走能力不是肌肉记忆，而是神经记忆。
Andrew Huberman:
安德鲁·休伯曼：
Now the lower motor neurons, while smarter than the muscle, so to speak, are not the most brilliant of the motor neurons.
现在，下运动神经元虽然比肌肉更聪明，但可以说并不是最聪明的运动神经元。
They are generally involved in doing what they are told and they are told what to do from two sources.
他们通常会按照指示去做，并且从两个来源被告知要做什么。
We have circuits in our brain stem, so this would be around your neck, deep in the brain, that are called central pattern generators.
我们的脑干中有电路，所以它会在你的脖子周围，大脑深处，被称为中枢模式发生器。
These are sometimes called CPGs.
这些有时称为 CPG。
Central pattern generators are what allow us to generate repetitive patterns of movement.
中央模式生成器使我们能够生成重复的运动模式。
So, inhaling and exhaling, inhaling and exhaling subconsciously is controlled by a central pattern generator.
因此，吸气和呼气，下意识地吸气和呼气是由中央模式发生器控制的。
That just means a collection of neurons.
这仅仅意味着神经元的集合。
Andrew Huberman:
安德鲁·休伯曼：
If you really want to know, they're called the pre-Bötzinger neurons discovered by Jack Feldman and colleagues at UCLA.
如果你真的想知道，它们被称为前 Bötzinger 神经元，由加州大学洛杉矶分校的杰克·费尔德曼 (Jack Feldman) 和同事发现。
These neurons in the brain stem send information down the phrenic nerve and control the diaphragms and it goes, inhale, exhale, inhale, exhale.
脑干中的这些神经元将信息沿着膈神经发送并控制隔膜，然后吸气，呼气，吸气，呼气。
And you don't have to think about that.
你不必考虑这一点。
You could think about it and you could change the durations of inhales and exhales and change that up.
你可以想一想，你可以改变吸气和呼气的持续时间，然后改变它。
But the motor neurons that control that are just responding to what the brain is telling it to do.
但控制它的运动神经元只是对大脑告诉它做什么做出反应。
Andrew Huberman:
安德鲁·休伯曼：
The other central pattern generators include things like walking, the right limb, left limb, right limb, left limb, pattern that we normally associate with walking, was learned during childhood and the central pattern generators, sometimes called CPGs, tell our lower motor neurons fire, now you fire, now you fire.
其他中枢模式生成器包括步行、右肢、左肢、右肢、左肢等，我们通常与步行相关的模式是在童年时期学到的，中枢模式生成器（有时称为 CPG）告诉我们的下运动神经元开火，现在你开火，现在你开火。
So, they're literally saying right, left, right, left.
所以，他们实际上是在说右，左，右，左。
They are the marching orders from the brain stem to the lower motor neurons.
它们是从脑干到下运动神经元的行进命令。
So, these lower motor neurons do what they are told.
因此，这些下运动神经元会按照它们被告知的去做。
They are obedient little soldiers and they do what they are told and their job is to make the muscles contract at specific times.
他们是听话的小士兵，他们听话，他们的工作就是让肌肉在特定的时间收缩。
Okay?
好的？
That's all simple.
这一切都很简单。
Andrew Huberman:
安德鲁·休伯曼：
But then, there are the upper motor neurons.
但是，还有上运动神经元。
The upper motor neurons actually reside in our motor cortex, way up on top of the brain, and they are involved in sending signals for deliberate action.
上运动神经元实际上位于我们的运动皮层中，位于大脑顶部，它们参与发送有意采取行动的信号。
Okay?
好的？
So, they send signals to the lower motor neurons, which are the effectors, the ones that actually control the muscles.
因此，它们向下运动神经元发送信号，下运动神经元是效应器，实际上控制肌肉。
But the upper motor neurons are the ones that send very specific signals.
但上运动神经元是发送非常特定信号的神经元。
For instance, the signals that would allow you to make a cup of coffee in the morning or to deliberately engage in any behavior.
例如，允许您在早上煮一杯咖啡或有意识地进行任何行为的信号。
Andrew Huberman:
安德鲁·休伯曼：
Now you can probably make a cup of coffee in the morning without having to think about it too much.
现在您可能可以在早上煮一杯咖啡，而不必考虑太多。
It's almost reflexive for you now, which means that a lot of the information about how to perform that particular movement has been passed off to circuitry that's now more or less in the brain stem and below the motor cortex.
现在对你来说几乎是反射性的，这意味着关于如何执行特定运动的大量信息已经传递到现在或多或少位于脑干和运动皮层下方的电路。
Now, why am I giving you all this detail?
现在，我为什么要向您提供所有这些细节？
Well, if you want to change motor patterns, you have to know where in the circuitry changes are possible and you ought to know where the changes are most likely to occur.
好吧，如果你想改变运动模式，你必须知道电路中的哪些地方可能发生变化，并且你应该知道哪些地方最有可能发生变化。
You also need to know how do you signal to the brain and nervous system that a change is necessary.
您还需要知道如何向大脑和神经系统发出信号，表明需要进行改变。
Andrew Huberman:
安德鲁·休伯曼：
So, let's just pause there, return to the initial question that we started with, which is, does the brain control behavior?
那么，让我们暂停一下，回到我们开始的最初问题，即大脑控制行为吗？
And the answer is yes.
答案是肯定的。
And now you know how.
现在你知道怎么做了。
It's upper motor neurons, lower motor neurons, you've got these things called central pattern generators and some connection with the muscles.
它是上运动神经元、下运动神经元，这些东西被称为中枢模式发生器，并且与肌肉有一些联系。
So, there you go.
那么，就这样吧。
You just got basically what was the equivalent of the introduction to a college lecture on motor control in the nervous system.
你刚刚学到的内容基本上相当于大学关于神经系统运动控制的讲座的介绍。
But the point today is all about plasticity.
但今天的重点是可塑性。
Andrew Huberman:
安德鲁·休伯曼：
How can that be leveraged in order to open up this magical thing that we call plasticity in order to access changes to our emotional experience or to our belief system or to our ability to remember and use specific information for, say, math or language, et cetera.
如何利用这一点来开启我们称之为可塑性的神奇事物，从而改变我们的情感体验、我们的信仰体系或我们记忆和使用特定信息的能力，例如数学或语言等。
Well, what I'm not going to tell you is that you need to go running or you need to go biking or that simply going through motor patterns is going to open up plasticity because I hate to tell you this, but as beneficial as exercise is, it does not open plasticity unless you do certain things.
好吧，我不会告诉你的是，你需要去跑步，你需要去骑自行车，或者简单地通过运动模式就会开启可塑性，因为我不想告诉你这一点，但尽管锻炼是有益的，但除非你做某些事情，否则它不会开启可塑性。
And I will tell you exactly what those certain things are today.
今天我会告诉你这些具体的事情到底是什么。
Andrew Huberman:
安德鲁·休伯曼：
To be clear, I think exercise is wonderful and healthy, can improve cardiovascular function, maintain strength, bone density, all that good stuff.
需要明确的是，我认为运动是美妙而健康的，可以改善心血管功能，保持力量，骨密度，所有这些好东西。
But just working out or doing your exercise of various kinds will not change your nervous system.
但仅仅锻炼或进行各种锻炼不会改变你的神经系统。
It will maintain it and it can certainly improve other health metrics, but it is not going to open up the window for plasticity.
它将维持它，并且肯定可以改善其他健康指标，但它不会打开可塑性的窗口。
The question we need to ask is can behavior change the brain?
我们需要问的问题是行为可以改变大脑吗？
We already agreed that the brain can change behavior, but can behavior change the brain?
我们已经同意大脑可以改变行为，但是行为可以改变大脑吗？
And the answer is yes, provided that behavior is different enough in specific ways from the behaviors that you already know how to perform.
答案是肯定的，前提是该行为在特定方面与您已经知道如何执行的行为有足够的不同。
Andrew Huberman:
安德鲁·休伯曼：
Let me repeat that.
让我重复一遍。
Can behavior change the brain?
行为可以改变大脑吗？
And the answer is yes, provided that behavior is different enough from behaviors that you already know how to perform.
答案是肯定的，前提是该行为与您已经知道如何执行的行为有足够的不同。
And I should have added the word well because you can't obviously perform a behavior that you don't know how to perform because you don't know how to do it yet.
我应该添加“好”这个词，因为你显然无法执行你不知道如何执行的行为，因为你还不知道如何执行它。
But there's a key element to accessing neuroplasticity that frankly, I don't see out there in the general discussion about neuroplasticity.
但坦率地说，获得神经可塑性有一个关键因素，我在关于神经可塑性的一般讨论中没有看到这一点。
Andrew Huberman:
安德鲁·休伯曼：
In the general discussion about neuroplasticity and about learning, I hear all these gimmicks about using different ways to remember lots of people's names and arranging things into their first letters and mnemonics and all this stuff, which frankly to me feels really gimmicky.
在关于神经可塑性和学习的一般性讨论中，我听到了所有这些花招，即使用不同的方式来记住很多人的名字，并将事物排列成他们的第一个字母和助记符以及所有这些东西，坦率地说，对我来说，这感觉真的很花哨。
And I think that if you look at super learners, they tend to be people that have a process of, say, extreme memory, but people who have extreme memory, generally the literature shows us are pretty poor at other things.
我认为，如果你看看超级学习者，他们往往是具有极端记忆过程的人，但是具有极端记忆力的人，通常文献表明我们在其他事情上相当差。
So, I don't think most of us are interested in walking around knowing how to remember everything.
所以，我认为我们大多数人都不会对四处走动知道如何记住一切感兴趣。
Andrew Huberman:
安德鲁·休伯曼：
In fact, there are some interesting studies looking at humans who over-remember and they suffer tremendously because they remember all things like the number at the top of the receipt at the bodega that they bought a Coca-Cola 10 years ago.
事实上，有一些有趣的研究着眼于那些记忆过度的人，他们遭受了巨大的痛苦，因为他们记住了所有的事情，比如他们 10 年前在杂货店买了可口可乐的收据顶部的号码。
This is useless information for most people.
这对大多数人来说是无用的信息。
They don't do well in life, really.
他们在生活中确实过得不好。
So, the goal isn't to remember everything.
所以，目标不是记住一切。
The goal is to be selective about your brain changes.
目标是有选择性地改变你的大脑。
And when we talk about brain changes, I want to highlight adaptive changes.
当我们谈论大脑变化时，我想强调适应性变化。
Andrew Huberman:
安德鲁·休伯曼：
There's a whole category of things that we are going to discuss when we talk about traumatic brain injury and dementia, a topic for a future episode about all the things that happen when you have damaged your nervous system or you're missing neurons.
当我们谈论创伤性脑损伤和痴呆症时，我们将讨论一整类事情，这是未来一集的主题，涉及当你的神经系统受损或神经元缺失时发生的所有事情。
But today I really want to talk about something that I think is very near and dear to many of your hearts, which is what are the behaviors that you can engage in to access neuroplasticity so that then you can apply that plasticity to the specific things that you want to learn or unlearn?
但今天我真的想谈谈一些我认为对你们许多人来说非常亲近的事情，那就是你可以通过哪些行为来获得神经可塑性，这样你就可以将这种可塑性应用到你想要学习或忘记的特定事物上？
This is very important because I don't want people to get the impression that we're really talking about learning a bunch of motor movements.
这非常重要，因为我不想让人们留下这样的印象：我们实际上是在谈论学习一堆运动动作。
Andrew Huberman:
安德鲁·休伯曼：
You may be an athlete, you might not be an athlete.
你可能是一名运动员，也可能不是一名运动员。
You might want to learn how to dance, you might not.
您可能想学习如何跳舞，也可能不想。
You might want to learn how to dance and get better at remembering and learning languages for instance, or at unlearning some difficult emotional experience, meaning you want to remove the emotional load from a particular memory of an experience.
例如，您可能想学习如何跳舞，并更好地记住和学习语言，或者忘记一些困难的情感经历，这意味着您想从特定的经历记忆中消除情感负担。
What we're talking about today is using behavior as a gate to enter states of mind and body that allow you to access plasticity.
我们今天讨论的是用行为作为进入思想和身体状态的大门，让你获得可塑性。
So, let's talk about the different kinds of plasticity that are available to us because those will point directly towards the type of protocols that we should engage in to change ourselves for the better.
因此，让我们来谈谈我们可以利用的不同类型的可塑性，因为这些可塑性将直接指向我们应该参与的协议类型，以让自己变得更好。
The so-called adaptive plasticity.
所谓适应性可塑性。
Andrew Huberman:
安德鲁·休伯曼：
There is something called representational plasticity.
有一种东西叫做表征可塑性。
Representational plasticity is just your internal representation of the outside world.
表征可塑性只是你对外部世界的内部表征。
So, you have a map of auditory space, believe it or not, meaning you have neurons that respond when something over on my right happens, like I'm snapping my fingers over to my right, can't snap as well on my left, which is the whole thing unto itself.
所以，不管你信不信，你有一张听觉空间的地图，这意味着当我右边的事情发生时，你的神经元会做出反应，就像我把手指打到右边，但不能打到左边，这就是整个事情本身。
Weak over there on the left side.
左边那边很弱。
But when I do that, there are different neurons respond to those.
但当我这样做时，会有不同的神经元对此做出反应。
We have a map of visual space.
我们有一张视觉空间地图。
Certain neurons are seeing things in certain portions of visual space and not others.
某些神经元看到的是视觉空间的某些部分的事物，而不是其他部分。
Andrew Huberman:
安德鲁·休伯曼：
We have a map of motor space, meaning when we move our limbs in particular directions, we know where those limbs are because even if we can't see them, we have what's called proprioceptive feedback.
我们有一个运动空间地图，这意味着当我们向特定方向移动四肢时，我们知道这些肢体在哪里，因为即使我们看不到它们，我们也有所谓的本体感觉反馈。
So, we have knowledge about where our limbs are.
所以，我们知道我们的四肢在哪里。
In fact, people that lack certain neurons for proprioceptive feedback, they are very poor at controlling their motor behavior.
事实上，缺乏某些神经元进行本体感觉反馈的人，他们在控制自己的运动行为方面非常差。
They get injured a lot.
他们受伤很多。
It's actually a terrible situation.
这实际上是一个可怕的情况。
So, we've got all these representations inside and we have maps of our motor commands.
所以，我们里面有所有这些表示，并且我们有我们的运动命令的地图。
Andrew Huberman:
安德鲁·休伯曼：
We know that, for instance, if I want to reach out and grab the pen in front of me that I need to generate a certain amount of force.
我们知道，例如，如果我想伸出手抓住我面前的笔，我需要产生一定的力量。
So, I rarely overshoot; I rarely miss the pen.
所以，我很少超调；我很少错过笔。
Okay?
好的？
So, our maps of the motor world and our maps of the sensory world are merged.
因此，我们的运动世界地图和感官世界地图被合并了。
The way to create plasticity is to create mismatches or errors in how we perform things.
创造可塑性的方法是在我们做事的方式上创造不匹配或错误。
And this I think is an amazing and important feature of neuroplasticity that is highly underappreciated.
我认为这是神经可塑性的一个令人惊奇且重要的特征，但它却被严重低估了。
The way to create plasticity is to send signals to the brain that something is wrong, something is different and something isn't being achieved.
创造可塑性的方法是向大脑发送信号，表明有些事情是错误的，有些事情是不同的，有些事情没有实现。
Andrew Huberman:
安德鲁·休伯曼：
And I think this will completely reframe the way that most people think about plasticity.
我认为这将彻底重塑大多数人对可塑性的看法。
Most of us think about plasticity as, okay, we're going to get into this optimal learning state or flow, and then suddenly we're going to be able to do all the things that we wish that we could do.
我们大多数人都认为可塑性是，好吧，我们将进入这种最佳的学习状态或流程，然后突然我们将能够做我们希望做的所有事情。
Well, I hate to break it to you, but flow is an expression of what we already know how to do.
好吧，我不想向你透露，但心流是我们已经知道如何做的事情的表达。
It is not a state for learning.
这不是一种学习的状态。
And I'm willing to go to bat with any of the flowinistas out there that want to challenge me on that one.
我愿意与任何想要在这方面挑战我的 Flowinista 一起战斗。
Flow is an expression of nervous system capabilities that are already embedded in us.
心流是我们已经根深蒂固的神经系统能力的表达。
Andrew Huberman:
安德鲁·休伯曼：
Errors, and making errors, out of sync with what we would like to do is how our nervous system is cued through very distinct biological mechanisms that something isn't going right and therefore certain neurochemicals are deployed that signal the neural circuits that they have to change.
错误和犯错误，与我们想做的事情不同步，是我们的神经系统如何通过非常独特的生物机制来提示某些事情不正常，因此部署某些神经化学物质来向神经回路发出信号，表明它们必须改变。
So, let's talk about the experiments that support what I just said, because I'm about to tell you that making errors over and over and over again is the route to shaping your nervous system so that it performs better and better and better.
那么，让我们来谈谈支持我刚才所说的实验，因为我要告诉你，一遍又一遍地犯错误是塑造神经系统的途径，使其表现得越来越好。
And I'm not going to tell you that the last rep of a set where you hit failure in the gym is anything like neuroplasticity.
我不会告诉你，你在健身房里失败的一组最后一次表现类似于神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
You hear that too, that it's pushing to that point of a cliff where you just can't function anymore — that's the signal.
你也听到了，它正把你推向悬崖，你再也无法工作了——这就是信号。
That's not the signal.
那不是信号。
That's a distinct neuromuscular phenomenon that bears zero resemblance to what it takes to get neuroplasticity.
这是一种独特的神经肌肉现象，与获得神经可塑性所需的相似之处为零。
So, let's talk about errors and making errors and why and how that triggers the release of chemicals, that then allow us to not just learn the thing that we're doing in the motor sense — play the piano, dance, et cetera — but it also creates an environment, a milieu within the brain that allows us to then go learn how to couple or uncouple a particular emotion to an experience or better language learning or better mathematical learning.
所以，让我们来谈谈错误和犯错误，以及为什么以及如何触发化学物质的释放，这让我们不仅能够学习我们在运动意义上正在做的事情——弹钢琴、跳舞等等——而且它还创造了一个环境，一个大脑内的环境，让我们能够学习如何将特定的情绪与体验或更好的语言学习或更好的数学学习结合或分离。
Andrew Huberman:
安德鲁·休伯曼：
It's a really fundamental aspect of how we're built and when you look at, it's actually very straightforward.
这是我们构建方式的一个非常基本的方面，当你仔细观察时，它实际上非常简单。
It's a series of logical steps that once you learn how to open those hatches, it becomes very straightforward to deploy.
这是一系列逻辑步骤，一旦您学会了如何打开这些舱门，部署就变得非常简单。
Last episode, we discussed some of the basic principles of neuroplasticity.
上一集，我们讨论了神经可塑性的一些基本原理。
If you didn't hear that episode, no problem.
如果您没有听过该集，没问题。
I'll just review it quickly, which is that it's a falsehood that everything that we do and experience changes our brain.
我会快速回顾一下，我们所做的一切和经历的一切都会改变我们的大脑，这是一个谎言。
The brain changes when certain neurochemicals, namely acetylcholine, epinephrine, and dopamine are released in ways and in the specific times that allow for neurocircuits to be marked for change.
当某些神经化学物质（即乙酰胆碱、肾上腺素和多巴胺）以允许神经回路标记变化的方式和在特定时间释放时，大脑就会发生变化。
And then, the change occurs later during sleep.
然后，这种变化会在睡眠期间发生。
Andrew Huberman:
安德鲁·休伯曼：
I'll review that later.
我稍后会回顾一下。
But basically, you need a certain cocktail of chemicals released in the brain in order for a particular behavior to reshape the way that our brain works.
但基本上，你需要大脑中释放某种化学物质混合物，以便特定行为重塑我们大脑的工作方式。
So, the question really is what allows those neurochemicals to be released?
那么，真正的问题是，是什么让这些神经化学物质得以释放？
In last episode, it talked all about focus.
在上一集中，它谈到了所有关于焦点的事情。
If you haven't seen or heard that episode, you might want to check it out, about some specific tools and practices that can allow you to build up your capacity for focus and release certain chemicals in that cocktail.
如果您还没有看过或听过那一集，您可能想看看，了解一些特定的工具和实践，可以让您增强集中注意力的能力并释放鸡尾酒中的某些化学物质。
Andrew Huberman:
安德鲁·休伯曼：
But today, we're going to talk about the other chemicals in the cocktail, in particular dopamine.
但今天，我们要讨论鸡尾酒中的其他化学物质，特别是多巴胺。
And we're really going to center our discussion around this issue of making errors and why making errors is actually the signal that tells the brain, okay, it's time to change, or more generally, it's time to pay attention to things so that you change.
我们真的将围绕犯错误这个问题进行讨论，以及为什么犯错误实际上是告诉大脑的信号，好吧，是时候改变了，或者更一般地说，是时候注意事情了，这样你才能改变。
And I really want to distinguish this point really clearly, which is that I'm going to talk today a lot about motor and vestibular, meaning balance programs, but not just for learning motor commands and balance — not just for learning new motor skills and balance, but also for setting a stage or a condition in your brain where you can go learn other things as well.
我真的很想清楚地区分这一点，那就是我今天要谈论很多关于运动和前庭的内容，即平衡程序，但不仅仅是为了学习运动命令和平衡——不仅是为了学习新的运动技能和平衡，而且是为了在你的大脑中建立一个阶段或条件，让你也可以学习其他东西。
Andrew Huberman:
安德鲁·休伯曼：
So, let's talk about some classic experiments that really nail down what's most important in this discussion about plasticity.
那么，让我们来谈谈一些经典的实验，这些实验真正确定了关于可塑性的讨论中最重要的内容。
As I mentioned last episode, and I'll just tell you right now again, the brain is incredibly plastic from about birth until about age 25.
正如我在上一集中提到的，我现在再次告诉你，从出生到 25 岁左右，大脑具有令人难以置信的可塑性。
Passive experience will shape the brain just because of the way that the chemicals that are sloshing around in there and the way that the neurons are arranged and all sorts of things.
被动经验会塑造大脑，只是因为大脑中化学物质的流动方式、神经元的排列方式以及各种各样的东西。
The brain's job is to customize itself in response to its experience.
大脑的工作是根据其经验进行自我定制。
And then, somewhere about 25.
然后，大约25。
It's not like the day after your 26th birthday plasticity closes.
这不像你 26 岁生日后可塑性就结束了。
There's a tapering off of plasticity and you need different mechanisms to engage plasticity as an adult.
可塑性会逐渐减弱，作为成年人，你需要不同的机制来发挥可塑性。
Andrew Huberman:
安德鲁·休伯曼：
We're mostly going to be talking about adult plasticity today, but I got a lot of questions about, well, what about if I'm younger than 25 — first of all, that's great, I wish I had a time machine, but I don't — because as I've said before, the stinger is when you're young, your brain is very plastic, but you have less control over your experience.
今天我们主要讨论的是成人的可塑性，但我有很多问题，如果我还不到 25 岁怎么办？首先，那太好了，我希望我有一台时间机器，但我没有——因为正如我之前所说，当你年轻时，你的大脑具有很强的可塑性，但你对自己的经历的控制能力较差。
When you're older, generally, you have more control over your experience, but your brain is less plastic.
一般来说，当你年纪较大时，你对自己的经历有更多的控制力，但你的大脑的可塑性较差。
So, if you're already asking the question as a 20-year-old or a 15-year-old, what can I do now that's really going to enhance my brain?
那么，如果你已经在 20 岁或 15 岁的时候问这个问题，那么我现在能做什么才能真正增强我的大脑呢？
Andrew Huberman:
安德鲁·休伯曼：
I guess the simple question — answer, excuse me — would be, an aside, which we get the broadest education you can possible that means math, chemistry, physics, literature, music, learn how to play an instrument.
我想这个简单的问题——请回答一下——顺便说一句，我们得到了尽可能广泛的教育，这意味着数学、化学、物理、文学、音乐，学习如何演奏乐器。
I'm saying that because I wish I had, et cetera, get a broad training in a number of things and find the thing that really captures your passion and excitement and then put a ton of additional effort there.
我这么说是因为我希望我能在很多事情上接受广泛的培训，找到真正能激发你的激情和兴奋的事情，然后在那里付出大量的额外努力。
That's what I recommend, including emotional development, maybe a topic for a future episode.
这就是我的建议，包括情感发展，也许是未来剧集的主题。
Andrew Huberman:
安德鲁·休伯曼：
But if you are an adult or if you are a young person, knowing how to tap into these plasticity mechanisms is very powerful.
但如果你是成年人或年轻人，知道如何利用这些可塑性机制是非常强大的。
You need these chemicals deployed in the nervous system in order to mark whatever nerve cells happen to be firing and the time afterward for change.
您需要在神经系统中部署这些化学物质，以便标记任何正在放电的神经细胞以及随后发生变化的时间。
And people are obsessed with asking what supplements, what drugs, what conditions, what machines will allow for that.
人们热衷于询问什么补充剂、什么药物、什么条件、什么机器可以实现这一点。
But there's a natural set of conditions that allow for that.
但有一系列自然条件可以实现这一点。
When we came into this world, we learned to take our different maps of experience, our motor maps, our auditory maps, our visual maps, and to link them, we align those maps.
当我们来到这个世界时，我们学会了获取不同的经验地图，我们的运动地图，我们的听觉地图，我们的视觉地图，并将它们联系起来，我们对齐这些地图。
Andrew Huberman:
安德鲁·休伯曼：
The simplest example is the one I gave before.
最简单的例子就是我之前举的例子。
If I hear something off to my right, like a click like that, it could come from my finger snapping or it could come from something generated by somebody else or something else to my right.
如果我听到右边有什么声音，比如像这样的咔哒声，它可能来自我的手指打响的声音，也可能来自其他人或我右边其他东西产生的声音。
I look to my right.
我向右看。
If I hear it on the left, I look to my left.
如果我听到左边有声音，我就会向左边看。
If I hear it right in front of me, I keep looking right in front of me.
如果我听到它就在我面前，我就会一直看着我面前。
And if I hear it behind me, I turn around.
如果我听到身后有声音，我就会转身。
And that's because our maps of visual space and our maps of auditory space and our maps of motor space are aligned to one another in perfect register.
这是因为我们的视觉空间图、听觉空间图和运动空间图彼此完美地对齐。
It's an incredible feature of our nervous system.
这是我们神经系统的一个令人难以置信的特征。
It takes place in a structure called the superior colliculus, although you don't need to know that name.
它发生在称为上丘的结构中，尽管您不需要知道该名称。
Andrew Huberman:
安德鲁·休伯曼：
Superior colliculus has layers, literally stacks of neurons like in a sandwich where the zero point right in front of me or maybe 10 or 15 degrees off to my right or 10 or 15 degrees off to my left are aligned so that the auditory neurons, the ones that care about sounds at 15 degrees to my right, sit directly below the neurons that look at 15 degrees to my right in my visual system.
上丘有很多层，实际上是一堆神经元，就像三明治一样，其中零点就在我的正前方，或者可能与我的右侧偏离 10 或 15 度，或者与我的左侧偏离 10 或 15 度，这些神经元是对齐的，因此听觉神经元（关心我右侧 15 度的声音的神经元）位于视觉系统中位于我右侧 15 度的神经元的正下方。
And when I reach over to this direction, there's a signal that's sent down through those layers that says 15 degrees off to the right is the direction to look.
当我到达这个方向时，就会有一个信号通过这些层向下发送，表明向右倾斜 15 度是观察的方向。
It's the direction to listen and it's the direction to move if I need to move.
这是聆听的方向，也是我需要移动时移动的方向。
So, there's an alignment, and this is really powerful and this is what allows us to move through space and function in our lives in a really fluid way.
所以，这是一种对齐，这是非常强大的，这使得我们能够以一种非常流畅的方式穿越空间并在我们的生活中发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
It's set up during development, but there have been some important experiments that have revealed that these maps are plastic, meaning they can shift, they're subject to neuroplasticity and there are specific rules that allow us to shift them.
它是在开发过程中建立的，但有一些重要的实验表明这些地图是可塑的，这意味着它们可以改变，它们受到神经可塑性的影响，并且有特定的规则允许我们改变它们。
So, here's the key experiment.
所以，这是关键实验。
The key experiment was done by a colleague of mine who's now retired, but whose work is absolutely fundamental in the field of neuroplasticity, Eric Knudsen.
关键实验是由我的一位现已退休的同事埃里克·克努森（Eric Knudsen）完成的，他的工作在神经可塑性领域绝对是基础性的。
The Knudsen Lab and many of the Knudsen Lab scientific offspring showed that if one is to wear prism glasses that shift the visual field, that eventually there'll be a shift in the representation of the auditory motor maps too.
克努森实验室和许多克努森实验室的科学后代表明，如果一个人佩戴能够改变视野的棱镜眼镜，最终听觉运动图的表示也会发生变化。
Andrew Huberman:
安德鲁·休伯曼：
Now what they initially did is they looked at young subjects, and what they did is they moved the visual world by making them wear prism glasses so that, for instance, if my pen is out in front of me at five degrees off center, so just a little bit off center — if you're listening to this, this would be just a little bit to my right — but in these prism glasses, I actually see that pen way over far on my right.
现在他们最初做的是观察年轻的受试者，他们所做的是让他们戴上棱镜眼镜来改变视觉世界，例如，如果我的笔在我面前偏离中心五度，那么就稍微偏离中心一点——如果你正在听这个，这只是在我的右边一点——但在这些棱镜眼镜中，我实际上看到那支笔在我右边很远的地方。
So, it's actually here, but I see it over there because I'm wearing prisms on my eyes.
所以，它实际上在这里，但我看到它在那里，因为我的眼睛上戴着棱镜。
What happens is in the first day or so, you ask people or you ask animal subjects or whatever to reach for this object and they reach to the wrong place because they're seeing it where it isn't.
发生的事情是在第一天左右，你要求人们或动物受试者或其他什么东西去拿这个物体，他们到达了错误的地方，因为他们在看不到的地方看到了它。
Andrew Huberman:
安德鲁·休伯曼：
This gets especially complicated when you start including sounds when you have a thing off to your right making a sound, but the thing is actually right here.
当你开始包括声音时，当你右边有一个东西发出声音时，这会变得特别复杂，但这个东西实际上就在这里。
So, you're hearing the sound at one location and you're seeing the object at another location because you're wearing these prisms.
因此，您在一个位置听到声音，在另一个位置看到物体，因为您戴着这些棱镜。
So, your image of the world is totally distorted.
所以，你的世界形象完全扭曲了。
Or in experiments done by other groups, they wear glasses, subjects wear glasses that completely invert the visual world so that everything is upside down, which is an extreme example of these representational maps being flipped or shifted.
或者在其他小组所做的实验中，他们戴上眼镜，受试者戴上完全颠倒视觉世界的眼镜，使一切都颠倒过来，这是这些表征图被翻转或移动的极端例子。
Andrew Huberman:
安德鲁·休伯曼：
But what you find is that in young individuals, within a day or two, they start adjusting their motor behavior in exactly the right way so that they always reach to the correct location.
但你会发现，在年轻人中，在一两天内，他们开始以完全正确的方式调整他们的运动行为，以便他们总是到达正确的位置。
So, they hear a sound at one location, they see the object that ought to make that sound at a different location and they somehow are able to adjust their motor behavior to reach to the correct location.
因此，他们在一个位置听到声音，他们在不同的位置看到应该发出声音的物体，并且他们能够以某种方式调整他们的运动行为以到达正确的位置。
It's incredible.
太不可思议了。
It's absolutely incredible.
这绝对令人难以置信。
Or in the case of the people who look at the world upside down, they somehow are able to navigate this upside down world even though we're completely used to our feet being on the floor and not on the ceiling and people not walking at us by hanging off the ceiling like bats.
或者对于那些颠倒看世界的人来说，他们能够以某种方式在这个颠倒的世界中航行，即使我们完全习惯了我们的脚放在地板上而不是在天花板上，而且人们也不会像蝙蝠一样悬挂在天花板上向我们走来。
Amazing.
惊人的。
Andrew Huberman:
安德鲁·休伯曼：
And what it tells us is that these maps that are aligned to one another can move and shift and rotate and even flip themselves.
它告诉我们的是，这些相互对齐的地图可以移动、移动、旋转，甚至可以自行翻转。
And it happens best in young individuals.
这种情况在年轻人身上发生得最好。
If you do this in older individuals, in most cases, it takes a very long time for the maps to shift and in some cases they never shift.
如果你在老年人身上这样做，在大多数情况下，地图需要很长时间才能移动，并且在某些情况下它们永远不会移动。
So, this is a very experimental scenario, but it's an important one to understand because it really tamps down the fact that we have the capacity to create dramatic shifts in our representation of the outside world.
所以，这是一个非常实验性的场景，但理解它很重要，因为它确实压制了这样一个事实，即我们有能力在我们对外部世界的表征中创造巨大的转变。
Andrew Huberman:
安德鲁·休伯曼：
So, how can we get plasticity as adult that mimics the plasticity that we get when we are juveniles?
那么，我们如何才能在成年后获得模仿青少年时期的可塑性呢？
Well, the Knudsen Lab and other labs have looked at this and it's really interesting.
嗯，克努森实验室和其他实验室已经研究过这个，它真的很有趣。
First of all, we have to ask what is the signal for plasticity.
首先，我们要问可塑性的信号是什么。
Is it just having prism glasses on?
是不是只要戴上棱镜眼镜就可以了？
No, because they did that experiment and ruled that out.
不，因为他们做了那个实验并排除了这种可能性。
Is it just the fact that the visual thing appears to be far over to my right when in fact it's right in front of me?
难道只是因为视觉上的东西看起来离我的右边很远，而实际上它就在我的面前吗？
No. The signal that generates the plasticity is the making of errors.
不。产生可塑性的信号是错误的产生。
It's the reaches and failures that signal to the nervous system that this is not working and therefore the shifts start to take place.
触及和失败会向神经系统发出信号，表明这不起作用，因此转变开始发生。
Andrew Huberman:
安德鲁·休伯曼：
And this is so fundamentally important.
这是非常重要的。
Because I think most people think, "Oh, well, practice is going to be I have to access beginner's mind," which is a great concept, actually.
因为我认为大多数人都会想，“哦，好吧，练习就是我必须进入初学者的思维”，这实际上是一个很好的概念。
It's about approaching things expecting to make errors, which is great.
这是关于处理可能会犯错误的事情，这很棒。
I think I am a believer in beginner's mind.
我想我是初学者心态的信徒。
But people understandably get frustrated like they're trying to learn a piece on the piano and they can't do it, or they're trying to write a piece of code or they're trying to access some motor behavior and they can't do it.
但是人们会感到沮丧，这是可以理解的，就像他们试图在钢琴上学习一首曲子却做不到，或者他们试图编写一段代码，或者他们试图访问一些运动行为，但他们做不到。
Andrew Huberman:
安德鲁·休伯曼：
And the frustration drives them crazy like, I can't do it, I can't do it, when they don't realize that the errors themselves are signaling to the brain and nervous system, something's not working.
挫败感让他们发疯，就像我做不到，我做不到，当他们没有意识到错误本身正在向大脑和神经系统发出信号时，有些东西不起作用了。
And of course, the brain doesn't understand the words "something isn't working." The brain doesn't even understand frustration as an emotional state.
当然，大脑不理解“有些东西不工作”这个词。大脑甚至不把沮丧理解为一种情绪状态。
The brain understands the neurochemicals that are released, namely epinephrine and acetylcholine.
大脑了解释放的神经化学物质，即肾上腺素和乙酰胆碱。
But also, we'll get into this, the molecule dopamine, when we start to approximate the correct behavior just a little bit and we start getting a little bit right.
而且，当我们开始稍微接近正确的行为并且我们开始变得有点正确时，我们将讨论这个分子多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
So, what happens is when we make errors, the nervous system, I don't want to say freaks out because it's a very mechanistic and controlled situation, but the nervous system starts releasing neurotransmitters and neuromodulators that say we better change something in the circuitry.
所以，当我们犯错误时，会发生什么，我不想说神经系统吓坏了，因为这是一个非常机械和受控的情况，但神经系统开始释放神经递质和神经调节剂，告诉我们最好改变电路中的某些东西。
And so, errors are the basis for neuroplasticity and for learning.
因此，错误是神经可塑性和学习的基础。
And I wish that this was more prominent out there.
我希望这一点在外面更加突出。
I guess this is why I'm saying it.
我想这就是我这么说的原因。
And humans do not like this feeling of frustration and making errors.
人类不喜欢这种沮丧和犯错误的感觉。
The few that do, do exceedingly well in whatever pursuits they happen to be involved in.
少数这样做的人在他们碰巧参与的任何追求中都表现得非常出色。
Andrew Huberman:
安德鲁·休伯曼：
The ones that don't generally don't do well, they generally don't learn much.
那些不这样做的人通常表现不好，他们通常学不到太多东西。
And if you think about it, why would your nervous system ever change?
如果你想一想，为什么你的神经系统会发生变化？
Why would it ever change unless there was something to be afraid of — something that made us feel awful will signal that the nervous system needs to change — or there's an error in our performance.
为什么它会改变，除非有什么值得害怕的事情——一些让我们感觉糟糕的事情会表明神经系统需要改变——或者我们的表现出现了错误。
So, it turns out that the feedback of these errors, the reaching to the wrong location, starts to release a number of things.
所以，事实证明，这些错误的反馈，到达错误的位置，开始释放一些东西。
And now you've heard about them many times, but this would be epinephrine, it increases alertness, acetylcholine, focus.
现在你已经多次听说过它们，但这就是肾上腺素，它可以提高警觉性、乙酰胆碱和注意力。
And this is why frustration that leads us to just quit and walk away from the endeavor is the absolute worst thing.
这就是为什么导致我们放弃并放弃努力的挫败感绝对是最糟糕的事情。
Andrew Huberman:
安德鲁·休伯曼：
Because if acetylcholine is released, it creates an opportunity to focus on the error margin, the distance between what it is that you're doing and what it is that you would like to do.
因为如果乙酰胆碱被释放，它就会创造一个机会来关注误差范围，即你正在做的事情和你想做的事情之间的距离。
And then, the nervous system starts to make changes almost immediately in order to try and get the behavior right.
然后，神经系统几乎立即开始做出改变，以尝试做出正确的行为。
And when you start getting it even a little bit right, that third molecule comes online or is released, which is dopamine, which allows the plastic changes to occur very fast.
当你开始做得稍微正确时，第三个分子就会上线或被释放，这就是多巴胺，它可以使塑料变化非常快地发生。
Now, this is what all happens very naturally in young brains, but in old brains it tends to be pretty slow except for in two conditions.
现在，这一切在年轻的大脑中都很自然地发生，但在年老的大脑中，除了两种情况外，它往往相当缓慢。
Andrew Huberman:
安德鲁·休伯曼：
So, let me just pause and just say this.
所以，让我暂停一下，说这个。
If you are uncomfortable making errors and you get frustrated easily — if you leverage that frustration toward drilling deeper into the endeavor — you are setting yourself up for a terrific set of plasticity mechanisms to engage.
如果你不愿意犯错误，并且很容易感到沮丧——如果你利用这种挫败感来更深入地努力——那么你就为自己设置了一套出色的可塑性机制。
But if you take that frustration and you walk away from the endeavor, you are essentially setting up plasticity to rewire you according to what happens afterwards, which is generally feeling pretty miserable.
但如果你接受了这种挫败感并放弃了努力，那么你本质上是在建立可塑性，根据之后发生的事情来重新调整你，这通常会让人感觉相当痛苦。
So, now you can start to appreciate why it is that continuing to drill into a process to the point of frustration, but then staying with that process for a little bit longer — and I'll define exactly what I mean by a little bit — is the most important thing for adult learning as well as childhood learning but adult learning in particular.
所以，现在你可以开始理解为什么继续钻研一个过程直到受挫，然后再在这个过程中停留更长的时间——我将准确地定义我的意思——对于成人学习和儿童学习，尤其是成人学习来说，是最重要的事情。
Now, the Knudsen Lab did two very important sets of experiments.
现在，克努森实验室做了两组非常重要的实验。
The first one was published in Nature, very important study, which showed that juveniles can make these massive shifts in their map representations, meaning you can shift the visual world using visual prisms a huge amount and very quickly young individuals can shift their representations of the world so that they learn to reach to the correct location.
第一篇发表在《自然》杂志上，这是一项非常重要的研究，表明青少年可以在他们的地图表征中做出巨大的改变，这意味着你可以使用视觉棱镜大量改变视觉世界，并且年轻人可以很快改变他们对世界的表征，以便他们学会到达正确的位置。
They get a lot of plasticity all at once, and it happens very fast in a period of just a couple of days.
它们一下子就获得了很大的可塑性，而且在短短几天内就发生得非常快。
Andrew Huberman:
安德鲁·休伯曼：
In adults, it tends to be very slow, and most individuals never actually accomplish the full map shift.
对于成年人来说，它往往非常缓慢，并且大多数人从未真正完成完整的地图转换。
They don't get the plasticity.
他们没有可塑性。
Here, we're talking about map shifts, but this could be learning a new language; this could be any number of different things that one we're attempting.
在这里，我们谈论的是地图转移，但这可能是学习一种新的语言；这可能是我们正在尝试的许多不同的事情。
So, what we're saying is, what I always said before, which is that we learn very well as youngsters but not as adults after 25.
所以，我们要说的是，我之前一直说的，那就是我们在年轻人的时候学得很好，但在 25 岁以后就不是成年人了。
Then what they did is they started making the incremental change smaller.
然后他们所做的就是开始缩小增量变化。
So, instead of shifting the world a huge amount by putting prisms that shifted the visual world all the way over to the right, they did this incrementally.
因此，他们并没有通过将视觉世界一直向右移动的棱镜来大幅改变世界，而是逐步进行。
Andrew Huberman:
安德鲁·休伯曼：
So, first, they put on prisms that shifted it just a little bit, and just like seven degrees, I believe, was the exact number.
所以，首先，他们戴上棱镜，将其稍微移动一点，我相信，就像七度一样，这是确切的数字。
And then it was 14 degrees, and then it was 28 degrees.
然后是14度，然后是28度。
And so, what they found was that the adult nervous system can tolerate smaller and smaller errors over time, but that you can stack those errors so that you can get a lot of plasticity.
因此，他们发现，随着时间的推移，成人神经系统可以容忍越来越小的错误，但你可以叠加这些错误，这样你就可以获得很大的可塑性。
Put simply, incremental learning as an adult is absolutely essential.
简而言之，作为一个成年人，渐进学习是绝对必要的。
You are not going to get massive shifts in your representations of the outside world.
你对外部世界的看法不会发生巨大的转变。
So, how do you make small errors as opposed to big errors?
那么，如何避免犯小错误而不是大错误呢？
Andrew Huberman:
安德鲁·休伯曼：
Well, the key is smaller bouts of focused learning for smaller bits of information.
嗯，关键是针对较小的信息进行小轮次的集中学习。
It's a mistake to try and learn a lot of information in one learning bout as an adult.
作为一个成年人，尝试在一次学习过程中学习大量信息是错误的。
What these papers from the Knudsen Lab show, and what others have gone on to show, is that the adult nervous system is fully capable of engaging in a huge amount of plasticity, but you need to do it in smaller increments per learning epoch, or per learning episode.
克努森实验室的这些论文以及其他人继续表明的内容是，成人神经系统完全有能力参与大量的可塑性，但您需要在每个学习时期或每个学习片段中以较小的增量进行。
So, how would you do this?
那么，你会怎么做呢？
Well, let's say, for instance, I'm terrible at free throws.
好吧，举个例子，我罚球很糟糕。
So, let's say I wanted to learn free throws.
所以，假设我想学习罚球。
I'm 45 years old, so I'm well past the 25 and under mark.
我今年 45 岁，远远超过了 25 岁的标准。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to make errors.
我会犯错误。
I'm going to make a lot of errors.
我会犯很多错误。
If I go into learning free throws, knowing that errors are the gate to plasticity, well, then I feel a little bit better.
如果我开始学习罚球，知道错误是可塑性的大门，那么我感觉会好一点。
But I still have to aim for the rim of the basket or the net, basically showing how little I know about basketball.
但我还是得瞄准篮筐或者篮网，这基本上表明我对篮球的了解是多么的少。
But I think I know the general themes around basketball: involves a net, a backboard and a ball of course.
但我想我知道篮球的一般主题：当然包括网、篮板和球。
So, I go to the free throw line and I'll throw.
所以，我走到罚球线，我会投球。
How long should I go?
我应该走多长时间？
Well, until I'm hitting the point of frustration.
好吧，直到我达到沮丧的地步。
And at that point, continuing probably for anywhere from 10 to 100 more trials should be my limit.
到那时，继续进行 10 到 100 次以上的试验应该是我的极限了。
That should be my limit if I want to improve some specific aspect of the motor behavior.
如果我想改善运动行为的某些特定方面，这应该是我的极限。
Andrew Huberman:
安德鲁·休伯曼：
And so, the question then is what should I be paying attention to?
那么，接下来的问题是我应该注意什么？
What should I be focusing on?
我应该关注什么？
Well, obviously trying to get the ball into the basket, but the beauty of motor learning is that the circuits for auditory and visual and motor more or less teach themselves.
嗯，显然是想把球投进篮筐，但运动学习的美妙之处在于听觉、视觉和运动的回路或多或少可以自我学习。
I don't necessarily have to be paying attention to exactly the contact in my fingers with the ball or some random feature like whether or not I'm bending my knees or not.
我不一定要准确地注意手指与球的接触或一些随机特征，例如我是否弯曲膝盖。
The key is to try a number of different parameters until I start to approximate the behavior that I want to get a little bit better, and then trying to get consistent about that.
关键是尝试许多不同的参数，直到我开始近似我想要变得更好的行为，然后尝试保持一致。
Andrew Huberman:
安德鲁·休伯曼：
Now, many of you involved in sports learning will say, "Okay, well that's obvious, is just incremental learning." But the key thing is in those errors, by isolating the errors and making a number of errors in a particular aspect of the motor movement, it signals to the brain that it's plastic.
现在，许多参与体育学习的人会说：“好吧，这很明显，这只是增量学习。”但关键在于这些错误，通过隔离错误并在运动的特定方面犯下许多错误，它向大脑发出信号，表明它是可塑的。
And if I leave that episode of going and trying to learn how to shoot free throws, my brain is still plastic.
如果我离开那段尝试学习如何罚球的情节，我的大脑仍然是可塑的。
Plasticity is a state of the brain and nervous system.
可塑性是大脑和神经系统的一种状态。
It's not just geared toward the specific thing I'm trying to learn.
它不仅仅是针对我想要学习的特定事物。
So, there are two aspects to plasticity that I think we really need to highlight.
因此，我认为我们确实需要强调可塑性的两个方面。
Andrew Huberman:
安德鲁·休伯曼：
One is that there's plasticity geared toward the thing that you are trying to learn specifically.
一是你想要专门学习的东西具有可塑性。
And then, there are states of mind and body that allow us to access plasticity.
然后，精神和身体的状态可以让我们获得可塑性。
Now, toward the end of this episode, I'm going to spell out specific protocols in a little more detail.
现在，在本集即将结束时，我将更详细地阐明特定协议。
That free throw example might not correlate with what you want to learn.
该罚球示例可能与您想要学习的内容无关。
Actually, I don't have a huge desire to learn free throws.
其实我并没有很大的学习罚球的欲望。
I've more or less given up on basketball and free throws in particular.
我或多或少已经放弃了篮球，尤其是罚球。
But I think that it's important to understand that motor movements are the most straightforward way to access states of plasticity.
但我认为重要的是要了解运动是进入可塑性状态的最直接的方式。
And that can be for sake of learning the motor movement or for sake of accessing plasticity more generally.
这可以是为了学习运动或更广泛地获得可塑性。
Andrew Huberman:
安德鲁·休伯曼：
One very important aspect to getting plasticity as an adult is not just smaller increments, meaning shorter bouts — so I gave an example of another 100 free throws or something — but going out there and just getting my 10,000 free throws all at once or packing as much as I can into one episode is not going to be as efficient for me as shorter bouts of intense learning as an adult because the error signals are not as well-defined, to my nervous system — it's not going to know what needs to change.
作为一个成年人，获得可塑性的一个非常重要的方面不仅仅是较小的增量，意味着更短的回合——所以我举了另外 100 次罚球或类似的例子——但是，对于我来说，一次获得 10,000 次罚球或者将尽可能多的东西打包到一个片段中，对我来说不会像成年人那样进行更短的强化学习，因为错误信号对我的神经系统来说没有明确定义——它不会知道需要什么改变。
And so, this is really the key element of incremental learning is that you're trying to signal to the nervous system at least one component that needs to change.
因此，这确实是增量学习的关键要素，那就是你试图向神经系统发出至少一个需要改变的组件的信号。
Andrew Huberman:
安德鲁·休伯曼：
The nervous system needs to know what the error is.
神经系统需要知道错误是什么。
Now when I shoot free throws, Lord knows there are a lot of different errors that happen, probably the way I'm bending my knees, the arc of the ball, the way I'm organizing my shoulders, probably where my eyes are, lots of things.
现在，当我罚球时，上帝知道会发生很多不同的错误，可能是我弯曲膝盖的方式，球的弧线，我组织肩膀的方式，可能是我眼睛所在的位置，很多东西。
So, which ones to focus on?
那么，要重点关注哪些呢？
And that's what I said before.
这就是我之前所说的。
The beauty of the motor system is I don't have to worry about all of that.
运动系统的美妙之处在于我不必担心所有这些。
I just need to get the reps in a number of times.
我只需要多次得到代表。
And the nervous system will figure out how far off my motor commands are at the level of these maps that I described earlier, how far those deviate from the desired behavior — getting the ball into the basket.
神经系统将计算出我的运动指令与我之前描述的这些地图的水平相差多远，这些指令与期望的行为（将球投进篮筐）偏离了多远。
Andrew Huberman:
安德鲁·休伯曼：
And it will start making adjustments.
并且它将开始做出调整。
But as I make adjustments or as my nervous system makes adjustments for me, the key thing is to not start adding a variety of new errors because then it gets confused.
但当我做出调整或我的神经系统为我做出调整时，关键是不要开始添加各种新的错误，因为那样它就会变得混乱。
And so, this is why short learning bouts are absolutely essential.
因此，这就是为什么短期学习是绝对必要的。
So, let's say it's for learning an instrument as an adult, probably anywhere from seven minutes to 30 minutes is going, provided that you're fully attending — you're very focused, is going to be a pretty significant stimulus to inspire plasticity in the nervous system.
所以，假设对于成年人学习乐器来说，可能需要 7 分钟到 30 分钟，只要你全神贯注——你非常专注，这将是一个非常重要的刺激，激发神经系统的可塑性。
Now, there is one way to get a lot of plasticity all at once as an adult.
现在，有一种方法可以让成年人一次性获得大量可塑性。
Andrew Huberman:
安德鲁·休伯曼：
There is that Holy Grail thing of getting massive plasticity as you would when you were a young person but as an adult.
有一个圣杯，那就是获得巨大的可塑性，就像你年轻时一样，但作为一个成年人。
And the Knudsen Lab revealed this by setting a very serious contingency on the learning.
克努森实验室通过在学习中设置非常严重的意外事件来揭示这一点。
What they did was they had a situation where subjects had to find food that was displaced in their visual world, again by putting prisms, and they had to find the food and the food made a noise; there was a noise set at the location of the food through an array of speakers.
他们所做的是，他们遇到了这样一种情况：受试者必须再次通过放置棱镜来找到在他们的视觉世界中被移位的食物，他们必须找到食物，而食物会发出噪音;通过一系列扬声器在食物位置发出噪音。
Basically, what they found was that if people have to adjust their visual world in order to get food, the plasticity would eventually occur.
基本上，他们发现，如果人们必须调整视觉世界才能获得食物，那么可塑性最终就会发生。
But it was very slow as an adult.
但作为一个成年人，这是非常缓慢的。
Andrew Huberman:
安德鲁·休伯曼：
It was very, very slow unless they actually had to hunt that food.
这是非常非常慢的，除非他们真的必须去寻找食物。
They actually, in order to eat at all, they needed plasticity.
事实上，为了吃东西，他们需要可塑性。
And then, what happened was remarkable.
然后，发生的事情就很了不起。
What they observed is that the plasticity as an adult can be as dramatic, as robust as it is in a young person or in a young animal subject, provided that there's a serious incentive for the plasticity to occur.
他们观察到，只要有强烈的动机促使可塑性发生，成年人的可塑性就可以像年轻人或幼小的动物受试者一样引人注目、强大。
And this is absolutely important to understand, which is that how badly we need or want the plasticity determines how fast that plasticity will arrive, which is incredible because the brain is just neurons and soup of chemicals.
理解这一点绝对重要，即我们对可塑性的需要或想要程度决定了可塑性到达的速度，这是令人难以置信的，因为大脑只是神经元和化学物质汤。
Andrew Huberman:
安德鲁·休伯曼：
But this means that the importance of something, how important something is to us actually gates the rate of plasticity and the magnitude of plasticity.
但这意味着某事物的重要性，某事物对我们有多重要，实际上决定了可塑性的速率和可塑性的大小。
And this is why just passively going through most things, going through the motions as we say, or just getting our "reps in," quote, unquote, is not sufficient to get the nervous system to change.
这就是为什么仅仅被动地经历大多数事情，按照我们所说的走过场，或者只是让我们的“代表”进来，引用或取消引用，不足以让神经系统发生改变。
This study — there's a beautiful study published in the Journal of Neuroscience — shows that if we actually have to accomplish something in order to eat or in order to get our ration of income, we will reshape our nervous system very, very quickly.
这项研究——《神经科学杂志》上发表了一项精彩的研究——表明，如果我们真的必须完成某件事才能吃饭或获得一定的收入，我们将非常非常快地重塑我们的神经系统。
Andrew Huberman:
安德鲁·休伯曼：
So, the nervous system has a capacity, excuse me, to change at a tremendous rate to an enormous degree at any stage of life provided it's important enough that that happened.
所以，请原谅，神经系统有能力在生命的任何阶段以巨大的速度和巨大的程度发生变化，只要它发生的足够重要。
And I think some of you might be saying, "Well duh, that's obvious.
我想你们中的一些人可能会说：“嗯，这很明显。
If it's really crucial, then of course it's going to change faster." But it didn't have to be that way.
如果它真的很重要，那么当然会改变得更快。”但事情本来不必如此。
And for most people who are trying to learn how to learn faster or learn better, they probably, in most cases, they are hitting a limit because the need to change is not crucial enough.
对于大多数试图学习如何学得更快或学得更好的人来说，在大多数情况下，他们可能已经达到了极限，因为改变的需要还不够重要。
And I think there are a number of places where this has important relevance in the people who are battling addiction, for instance.
我认为，在很多地方，这对于那些正在与毒瘾作斗争的人来说具有重要的相关性。
Andrew Huberman:
安德鲁·休伯曼：
I will be the first to say that I sympathize with the fact that addictions have a biological component.
我将是第一个对成瘾具有生物学成分这一事实表示同情的人。
There' clearly cases where people struggle tremendously to change their behavior, and their nervous system in some cases is so disrupted by whatever substance they've been abusing or behavior that they've been engaging in that it's that much harder for them to change.
显然，人们为改变自己的行为付出了巨大的努力，而在某些情况下，他们的神经系统被他们滥用的任何物质或他们一直从事的行为所扰乱，对他们来说改变要困难得多。
But we've also seen incredible examples where when people have to change from an internal standpoint, from their own belief and desire to change, that massive change is possible.
但我们也看到了令人难以置信的例子，当人们必须从内部的角度、从他们自己的信念和改变的愿望出发时，巨大的改变是可能的。
Andrew Huberman:
安德鲁·休伯曼：
And so, I think that the studies that Knudsen did showing that incremental learning can create a huge degree of plasticity as an adult as well as when the contingency is very high, meaning we need to eat or we need to make an income or we need to do something that's vitally important for us, that plasticity can happen in these enormous leaps just like they can in adolescence and young adulthood.
因此，我认为克努森所做的研究表明，渐进学习可以在成年人身上创造出巨大程度的可塑性，以及当意外事件非常高时，这意味着我们需要吃饭，或者我们需要赚钱，或者我们需要做一些对我们来说至关重要的事情，可塑性可以在这些巨大的飞跃中发生，就像在青春期和成年早期一样。
That points to the fact that it has to be a neurochemical system.
这表明它必须是一个神经化学系统。
There has to be an underlying mechanism.
必须有一个潜在的机制。
This wasn't a case of sticking a wire into the brain or taking a particular drug.
这并不是将一根电线插入大脑或服用某种特定药物的情况。
Andrew Huberman:
安德鲁·休伯曼：
All the chemicals that we're about to talk about are released from drug stores, if you will, chemical stores that already reside in all of our brains.
我们要讨论的所有化学物质都是从药店释放出来的，如果你愿意的话，这些化学物质已经存在于我们所有的大脑中。
And the key is how to tap into those stores.
关键是如何利用这些商店。
And so, we're going to next talk about what are the specific behaviors that liberate particular categories of chemicals, that allow us to make the most of incremental learning and that set the stage for plasticity that is similar enough or mimics these high-contingency states like the need to get food or really create a sense of internal urgency, chemical urgency, if you will.
因此，我们接下来将讨论哪些特定行为可以释放特定类别的化学物质，这些行为使我们能够充分利用增量学习，并为足够相似或模仿这些高偶然性状态的可塑性奠定基础，例如获取食物的需要或真正创造一种内部紧迫感，化学紧迫感，如果你愿意的话。
Andrew Huberman:
安德鲁·休伯曼：
If you've heard previous episodes of this podcast, you may have heard me talk about ultradian rhythms, which are these 90-minute rhythms that break up our 24-hour day.
如果您听过本播客的前几集，您可能听过我谈论超日节奏，即打破我们一天 24 小时的 90 分钟节奏。
They help break up our sleep into different cycles of sleep like REM sleep and non-REM sleep.
它们帮助我们将睡眠分成不同的睡眠周期，例如快速眼动睡眠和非快速眼动睡眠。
And in waking states, they help us, or I should say they break up our day in ways that allow us to learn best within 90-minute cycles, et cetera.
在清醒状态下，它们会帮助我们，或者我应该说，它们会以让我们在 90 分钟周期内学习得最好的方式来打破我们的一天，等等。
So, some of you might be saying, "Wait, you've been talking about ultradian cycles, in a moment ago, you were talking about seven-minute or 12-minute or 30-minute learning cycles."
所以，你们中的一些人可能会说，“等等，你一直在谈论超日周期，刚才你在谈论 7 分钟、12 分钟或 30 分钟的学习周期。”
Andrew Huberman:
安德鲁·休伯曼：
Today we're really talking about how to tap into plasticity through the completion of a task or working towards something repetitively and making errors.
今天我们真正讨论的是如何通过完成一项任务或重复地努力做某件事并犯错误来发挥可塑性。
And so, just to frame this in the context of the ultradian cycle, you might sit down, decide that you're going to learn conversational French, which would mean that you probably don't already speak French.
因此，为了在超日周期的背景下构建这一点，你可能会坐下来，决定你要学习法语会话，这意味着你可能还不会说法语。
So, you're going to sit down, you're going to decide you're going to learn some nouns and some verbs.
所以，你要坐下来，你要决定要学习一些名词和一些动词。
You might do some practice sets.
你可以做一些练习。
Andrew Huberman:
安德鲁·休伯曼：
The ultradian cycle says that for the first five to 10 minutes of doing that, your mind is going to drift and your focus will probably kick in provided that you're restricting your visual world to just the material in front of you, something we talked about last episode, somewhere around the 10- or 15-minute mark.
超电周期表明，在这样做的前 5 到 10 分钟内，你的思维会漂移，如果你将视觉世界限制在你面前的材料上，你的注意力可能会开始转移，这是我们上一集谈到的，大约 10 或 15 分钟的时间。
And then, at best you're probably going to get about an hour of deliberate tunnel vision learning in there.
然后，最多你可能会在那里进行大约一个小时的刻意狭隘视野学习。
Your mind will drift.
你的思绪会飘忽不定。
And then, toward the end of that, what is now an hour-and-10 or hour-and-20-minute cycle, your brain will start to flicker in and out.
然后，在接近尾声时，现在是一个小时十分钟或一小时二十分钟的周期，你的大脑将开始闪烁。
Andrew Huberman:
安德鲁·休伯曼：
You might start thinking about what you need to eat or the fact that you have to use the bathroom or something.
您可能会开始考虑您需要吃什么或您必须使用卫生间或其他什么。
And then, by the 90 minutes, it's probably time to just stop the learning bout and go do something else.
然后，到了 90 分钟，可能就该停止学习并去做其他事情了。
Maybe return for a second learning bout later, but maybe take a nap afterwards or something to enhance the learning.
也许稍后再回来进行第二轮学习，但之后可能会小睡一会儿或做一些事情来加强学习。
But it's going to happen within about a 90-minute block.
但这将在大约 90 分钟内发生。
You're going to go through that cycle of learning.
你将经历这个学习周期。
But when I refer to the seven or 12 or 30 minutes of making errors, what I mean is when you're really in a mode of repeating errors, not deliberately, you're trying your best to accomplish something and you're failing.
但当我提到七分钟、十二分钟或三十分钟的错误时，我的意思是，当你真的处于重复错误的模式时，而不是故意的，你正在尽最大努力完成某件事，但你却失败了。
Andrew Huberman:
安德鲁·休伯曼：
You're absolutely failing.
你绝对失败了。
You're trying to remember, say, the sign language alphabet.
比如说，你试图记住手语字母表。
I was trying to teach myself this recently, and then I keep repeating and repeating and then get to a certain point where I keep making errors, making errors, making errors.
我最近试图自学这一点，然后我不断重复，然后到了一定程度，我不断犯错误，犯错误，犯错误。
You want to keep making errors for this period of time that I'm saying will last anywhere for about seven to 30 minutes.
你想在这段时间内继续犯错误，我说这种错误在任何地方都会持续大约七到三十分钟。
It is exceedingly frustrating, but that frustration, it liberates the chemical cues that signal that plasticity needs to happen.
这是非常令人沮丧的，但这种沮丧，它释放了化学信号，表明可塑性需要发生。
And they also signal the particular neurons that are active.
它们还向活跃的特定神经元发出信号。
Andrew Huberman:
安德鲁·休伯曼：
So, in the case of sign language, it might be the ones that control my hand movements as well as me thinking about what the different letters are.
因此，就手语而言，它可能控制着我的手部动作以及我对不同字母的思考。
It's signaling different components within the networks of between the brain and body.
它向大脑和身体之间的网络内的不同组件发出信号。
And it's trying to figure out, wait, where are these errors coming from?
它试图弄清楚，等等，这些错误来自哪里？
Where are the errors coming from?
错误从何而来？
Ah, it's those neurons.
啊，就是那些神经元。
They're making the mistakes.
他们正在犯错误。
They're making the mistakes, they're making the mistakes.
他们正在犯错误，他们正在犯错误。
And it essentially highlights that pathway for change.
它本质上强调了变革的途径。
Andrew Huberman:
安德鲁·休伯曼：
And it is the case that when we come back a day or two later in a learning bout after a nap or a night or two of deep rest, then what we find is that we can remember certain things and the motor pathways work and we don't always get it perfectly, but we get a lot of it right, whereas we got it wrong before.
情况就是这样，当我们在小睡或一两晚的深度休息后一两天回来进行学习时，我们发现我们可以记住某些事情，并且运动通路起作用，我们并不总是能完美地记住它，但我们会做很多正确的事情，而我们之前做错了。
So, that seven- to 30-minute intense learning bout is within the ultradian cycle.
因此，7 到 30 分钟的高强度学习回合属于超日周期。
And I want to be clear about that.
我想澄清这一点。
And some people can tolerate many of these per day.
有些人每天可以忍受很多这样的事情。
Most people can only tolerate one or two, maybe three.
大多数人只能忍受一两个，甚至三个。
This is intense work.
这是一项紧张的工作。
If you're shooting free throws, you could probably do it all day.
如果你要罚球，你可能会花一整天的时间。
Andrew Huberman:
安德鲁·休伯曼：
But what I'm talking about is really trying to accelerate plasticity by having a period of this seven to 30 minutes per learning bout that is specifically about making errors.
但我所说的实际上是在尝试通过每次学习有 7 到 30 分钟的时间专门用于犯错误来加速可塑性。
I want to really underscore that.
我想真正强调这一点。
And it's not about, as I mentioned before, coming up with some little hack or trick or something of that sort.
正如我之前提到的，这并不是想出一些小技巧或技巧或类似的东西。
It's really about trying to cue the nervous system that something needs to change because otherwise, it simply won't change.
这实际上是试图提示神经系统某些东西需要改变，否则它就不会改变。
Andrew Huberman:
安德鲁·休伯曼：
Now, there's another aspect to learning.
现在，学习还有另一个方面。
I think it's only fair to mention, which is that we can all learn very easily when something very bad happens to us, and I don't wish this on anyone, but it is the case that if something really terrible happens that we will have a lifetime memory for that event.
我认为公平地说，当非常糟糕的事情发生在我们身上时，我们都可以很容易地学习，我不希望任何人都这样，但事实是，如果真的发生了可怕的事情，我们将对那件事有终生的记忆。
There are processes that allow us to uncouple the emotional load of that event.
有些过程可以让我们解开该事件的情感负担。
I talked about some of those a few episodes back, the episode on dreams, trauma, and hallucinations.
我谈到了前几集的一些内容，关于梦、创伤和幻觉的那一集。
And we're going to return to trauma release, PTSD, and some of those other themes in a future episode.
我们将在未来的剧集中回到创伤释放、创伤后应激障碍以及其他一些主题。
Andrew Huberman:
安德鲁·休伯曼：
But the reason why negative experiences can be wired into us so quickly is because our nervous system's main job is to keep us safe, but at a deeper level, it's because negative experiences cue us to the fact that whatever's happening that's really bad is very different than the other things that tend to happen before.
但负面经历之所以能如此迅速地融入我们，是因为我们的神经系统的主要工作是保证我们的安全，但在更深层次上，这是因为负面经历告诉我们这样一个事实：无论发生什么真正糟糕的事情，都与之前发生的其他事情有很大不同。
So, most of our experience doesn't remap us, but those negative experiences deploy high levels of norepinephrine, high levels of acetylcholine and really make...
所以，我们的大部分经历并不会重新映射我们，但那些负面经历会释放高水平的去甲肾上腺素、高水平的乙酰胆碱，并真正使……
so that whatever it is that we experience in that bad episode is essentially queued up.
因此，无论我们在那个糟糕的事件中经历了什么，基本上都已经排队了。
And so, we're on the lookout for it.
因此，我们正在寻找它。
Andrew Huberman:
安德鲁·休伯曼：
And this has a number of negative effects in terms of psychological and emotional effects.
这在心理和情绪方面会产生许多负面影响。
But it is really a process designed to keep us safe.
但这确实是一个旨在确保我们安全的过程。
The other ways in which we can learn more quickly, besides just making errors, is when something really surprises us, and if we're positively surprised by something or we are just flooded with this molecule dopamine, then there is a great opportunity for plasticity.
除了犯错误之外，我们可以更快地学习的其他方式是，当某件事确实让我们感到惊讶时，如果我们对某件事感到惊讶，或者我们只是被这种多巴胺分子淹没，那么就有一个很好的可塑性机会。
Dopamine is a molecule that's almost always associated with pleasure and with the accomplishment of a particular goal, but it's really also a molecule of motivation.
多巴胺是一种几乎总是与快乐和特定目标的实现相关的分子，但它实际上也是一种动机分子。
Andrew Huberman:
安德鲁·休伯曼：
It's a molecule that is released inside of us when we think we're on the right path, and it does have a capacity to increase neuroplasticity, motivation, et cetera.
当我们认为自己走在正确的道路上时，它是一种在我们体内释放的分子，它确实具有增强神经可塑性、动机等的能力。
It's released in response to a number of natural behaviors just that help with the progression of ours and other species.
它是为了响应许多自然行为而释放的，这些行为有助于我们和其他物种的进步。
Things like food, sex, in some sense social connection, although that's more serotonin and serotonin doesn't have the same effects on plasticity, quite the same, and we'll talk about a few later.
像食物，性，某种意义上的社会联系，虽然那是更多的血清素，而血清素对可塑性的影响并不相同，完全一样，我们稍后会谈到一些。
But dopamine is when we think we're on the right path toward an external goal, a little bit is released and it tends to give us more motivation toward that goal.
但是，当我们认为自己正朝着外部目标迈进的正确道路上时，多巴胺就会被释放出来，它往往会给我们更多的动力去实现这个目标。
Andrew Huberman:
安德鲁·休伯曼：
I think everyone could stand to enhance the rate of learning by doing the following.
我认为每个人都可以通过执行以下操作来提高学习率。
Learn to attach dopamine in a subjective way to this process of making errors because that's really combining two modes of plasticity in ways that together can accelerate the plasticity.
学会以主观的方式将多巴胺附加到犯错误的过程中，因为这实际上是将两种可塑性模式结合起来，共同加速可塑性。
So, earlier, I talked about making errors and having a focus bout of learning that includes making a lot of errors inside of that learning bout.
所以，早些时候，我谈到了犯错误和集中学习，包括在学习过程中犯很多错误。
That is going to be frustrating, but the frustration itself is the cue and epinephrine will be very high under those conditions.
这会令人沮丧，但沮丧本身就是暗示，在这种情况下肾上腺素会非常高。
Andrew Huberman:
安德鲁·休伯曼：
But if you can just subjectively associate that experience with something good and that you want to continue down that path, as opposed to quitting when you hit the point of frustration, well then you now start to create a synergy between the dopamine that's released when we subjectively think something is good, or tell ourselves something is good, and that situation of making failures.
但如果你能主观地将这种经历与一些好的事情联系起来，并且你想继续沿着这条路走下去，而不是在遇到挫折时放弃，那么你现在就开始在我们主观认为某件事是好的或告诉自己某事是好的时释放的多巴胺与失败的情况之间产生协同作用。
In other words, making failures, failing repetitively, provided we're engaged in a very specific set of behaviors when we do it — as well as telling ourselves that those failures are good for learning and good for us, creates an outsized effect on the rate of plasticity.
换句话说，如果我们在失败时采取了一系列非常具体的行为，那么不断地失败——同时告诉自己这些失败对学习和我们都有好处，就会对可塑性产生巨大的影响。
Andrew Huberman:
安德鲁·休伯曼：
It accelerates plasticity.
它加速可塑性。
Now, some of you might be asking, and I get asked a lot, "Well, how do I get dopamine to be released?
现在，你们中的一些人可能会问，我经常被问到，“那么，我怎样才能释放多巴胺呢？
Can I just tell myself that something is good when it's bad?" Well, actually, yes, believe it or not.
当事情变坏时，我可以告诉自己，事情是好的吗？”嗯，实际上，是的，不管你信不信。
The thing about dopamine is it's highly subjective.
关于多巴胺的问题是它非常主观。
What's funny to one person is not necessarily funny to the next.
对一个人来说有趣的事情不一定对另一个人来说也有趣。
So, it has to have some sense of authenticity for you.
所以，它必须对你有一定的真实感。
But if you really want to be learning the thing that you're trying to learn, that should be reason enough to tell yourself, "Well, I'm frustrated but the frustration is the source of accelerated learning."
但如果你真的想学习你正在尝试学习的东西，那就应该有足够的理由告诉自己，“好吧，我很沮丧，但挫折是加速学习的源泉。”
Andrew Huberman:
安德鲁·休伯曼：
Dopamine is one of these incredible molecules that both can be released according to things that are hardwired in us to release dopamine — again, things like food, sex, warmth when we're cold, cool environments when we're too warm — it's that pleasure molecule overall, but it's also highly subjective what releases dopamine in one person versus the next.
多巴胺是这些令人难以置信的分子之一，它们都可以根据我们体内固有的东西来释放多巴胺——同样，像食物、性、当我们寒冷时的温暖、当我们太热时的凉爽环境之类的东西——总的来说，这是一种快乐分子，但一个人与另一个人释放多巴胺的因素也是高度主观的。
So, everyone releases dopamine in response to those very basic behaviors and activities.
因此，每个人都会释放多巴胺来响应这些非常基本的行为和活动。
But dopamine is also released according to what we subjectively believe is good for us.
但多巴胺也会根据我们主观认为对我们有益的物质而释放。
And that's so powerful about it.
这真是太强大了。
Andrew Huberman:
安德鲁·休伯曼：
In fact, a book that I highly recommend, if you want to read more about dopamine, is a book that frankly I wish I had written.
事实上，如果你想了解更多有关多巴胺的内容，我强烈推荐的一本书是一本坦率地说我希望自己写的书。
It's such a wonderful book.
这是一本非常棒的书。
It's called "The Molecule of More." And it really talks about dopamine not just as a molecule associated with reward but a molecule associated with motivation and pursuit and just how subjectively controlled dopamine can be.
它被称为“更多的分子”。它真正谈论的多巴胺不仅是一种与奖励相关的分子，而且是一种与动机和追求相关的分子，以及多巴胺的主观控制程度。
So, make lots of errors.
所以，犯很多错误。
Tell yourself that those errors are important and good for your overall learning goals.
告诉自己这些错误很重要并且有利于你的整体学习目标。
So, learn to attach dopamine, meaning release dopamine in your brain when you start to make errors.
所以，学会附加多巴胺，这意味着当你开始犯错时，大脑会释放多巴胺。
Andrew Huberman:
安德鲁·休伯曼：
Keep the bouts of learning relatively short if you're an adult.
如果您是成年人，请保持学习时间相对较短。
Younger people can probably engage in more bouts of learning, and it's probably one of the reasons why they learn so much faster.
年轻人可能可以进行更多次的学习，这可能是他们学得更快的原因之一。
They can just pack so much more information into their brains and nervous systems compared to adults.
与成年人相比，他们可以将更多的信息装入大脑和神经系统。
It's a little bit like— I'll use the example of performance-enhancing drugs.
这有点像——我将使用增强表现药物的例子。
Some of those drugs probably do enhance performance at the level of increasing red blood cell count, et cetera.
其中一些药物可能确实可以通过增加红细胞计数等来增强性能。
But a lot of what those drugs do is they allow athletes to recover faster so they can just train more.
但这些药物的很多作用是让运动员恢复得更快，这样他们就可以进行更多训练。
They allow them to do more work.
他们允许他们做更多的工作。
Andrew Huberman:
安德鲁·休伯曼：
And so, being a child is a little bit like being in a performance-enhanced brain milieu.
因此，作为一个孩子有点像处于一个表现增强的大脑环境中。
Their brains are on natural, healthy neurochemicals that afford them a lot more learning, should they pursue it.
他们的大脑依靠天然、健康的神经化学物质，如果他们追求的话，这些化学物质可以为他们提供更多的学习机会。
So, this goes back to my advice for young people early on.
所以，这又回到了我早期对年轻人的建议。
If you're young, what should you do?
如果你还年轻，你应该做什么？
Learn as much as you can about as many things as you possibly can.
尽可能多地了解尽可能多的事情。
And I suggest specializing in something.
我建议专注于某件事。
I guess I'm not in a position to give anyone direct advice, but I would say, hopefully, by about age 30, hopefully younger, you have some sense of what excites you, and try and get really good at that thing, provided it serves the world for better.
我想我无法给任何人直接的建议，但我想说，希望到了 30 岁左右，希望更年轻，你能知道什么让你兴奋，并尝试真正擅长做那件事，只要它能更好地为世界服务。
Andrew Huberman:
安德鲁·休伯曼：
But that's all I'll say in terms of parenting advice.
但这就是我在育儿建议方面要说的全部内容。
It's not my place, but maybe sometime, I'll have an episode completely devoted to youth and learning in youth.
这不是我的地方，但也许有一天，我会有一集完全致力于青春和青春学习。
But once you're attaching dopamine to this process of making errors, then I start getting lots of questions that really are the right questions, which are, how often should I do this and when should I be doing this, and at what time?
但是，一旦你将多巴胺附加到这个犯错误的过程中，那么我就会开始收到很多真正正确的问题，这些问题是，我应该多久这样做一次，我应该什么时候这样做，以及在什么时间？
Andrew Huberman:
安德鲁·休伯曼：
Well, I've talked a little bit about this in previous episodes, but as long as we're now into the nitty gritty of tools and application, each of us have some natural times throughout the day when we are going to be much better at tolerating these errors and much more focused on what it is that we're trying to do.
好吧，我在前几集中已经谈过这一点，但只要我们现在了解了工具和应用程序的本质，我们每个人一天中都会有一些自然的时间，我们会更好地容忍这些错误，并更加专注于我们正在尝试做的事情。
Last episode was about focus, but chances are that you can't focus as well at 4:00 p.m.
上一集是关于集中注意力的，但很可能您在下午 4:00 时无法集中注意力。
as you can at 10:00 a.m.
上午 10:00 即可
It differs for everybody depending on when you're sleeping and your natural chemistry and rhythms.
每个人的情况都不同，具体取决于您的睡眠时间以及您的自然化学反应和节奏。
But find the time or times of day when you naturally have the highest mental acuity.
但要找到一天中你自然具有最高思维敏锐度的时间。
And that's really when you want to engage in these learning bouts.
这确实是你想要参与这些学习回合的时候。
Andrew Huberman:
安德鲁·休伯曼：
And then, get to the point where you're making errors, and then keep making errors for seven to 30 minutes.
然后，到了你犯错误的地步，然后继续犯错误七到三十分钟。
Just keep making those errors and drill through it and you're almost seeking frustration.
只要继续犯这些错误并钻研它，你几乎就会感到沮丧。
And if you can find some pleasure in the frustration, yes, that is a state that exists.
如果你能在挫折中找到一些乐趣，是的，那就是一种存在的状态。
You've created the optimal neurochemical milieu for learning that thing.
你已经创造了学习那件事的最佳神经化学环境。
But then, here's the beauty of it.
但是，这就是它的美妙之处。
You also created the optimal milieu for learning other things afterward.
您还为之后学习其他事情创造了最佳环境。
Andrew Huberman:
安德鲁·休伯曼：
If you leave that bout of, I gave the example of free throws — or maybe it's playing tennis or maybe it's some other skill — and you sit down to read a book, your brain is in a heightened state to learn and retain the information because those chemicals don't get released and then shut down.
如果你离开那场比赛，我举了罚球的例子——或者可能是打网球，或者可能是其他一些技能——然后你坐下来读书，你的大脑会处于高度状态来学习和保留信息，因为这些化学物质不会释放然后关闭。
You're creating a whole milieu, an environment of these chemicals.
你正在创造一个完整的环境，一个充满这些化学物质的环境。
And the tail of how long these chemicals stay sloshing around in your brain has too many factors for me to put a hard number on it.
这些化学物质在你大脑中晃动的时间有太多因素，我无法给出一个确切的数字。
It's going to depend on transporters and enzymes and all things.
这将取决于转运蛋白和酶以及所有的东西。
Andrew Huberman:
安德鲁·休伯曼：
But at least for an hour or so, I would say, you're going to be in a state of heightened learning, and the ability to learn not just the motor patterns, but cognitive information, language information.
但至少在一个小时左右的时间里，我会说，你将处于一种高度学习的状态，并且不仅有能力学习运动模式，还有认知信息、语言信息。
Maybe you go to therapy right after that and you work on something in a very deliberate way that you're trying to work on.
也许在那之后你就去接受治疗，并且你以一种非常深思熟虑的方式去做你想要做的事情。
Maybe you don't go to therapy, maybe you do something else that's important to you.
也许您不去接受治疗，也许您会做一些对您来说重要的其他事情。
Again, there are just a variety of examples I could give.
同样，我只能举出各种各样的例子。
There are a number of things that allow us to powerfully access these states of error that are surprising, but also fun.
有很多事情可以让我们有力地访问这些错误状态，这些事情令人惊讶，但也很有趣。
Andrew Huberman:
安德鲁·休伯曼：
And these aren't, again, these aren't gimmicks.
再说一遍，这些都不是噱头。
These tap into these basic mechanisms of plasticity.
这些利用了可塑性的基本机制。
And the three that I'd like to talk about next are balance, meaning the vestibular system, as well as the two sides of what I call limbic friction or autonomic arousal.
接下来我想谈的三个是平衡，即前庭系统，以及我所说的边缘摩擦或自主唤醒的两侧。
And if none of that makes sense, I'm going to put a fine point on each one of those and what it is and why it works for opening up neuroplasticity.
如果这些都没有意义，我将对每一个都进行详细说明，说明它是什么以及为什么它对开放神经可塑性有效。
Let's talk about limbic friction.
我们来谈谈边缘摩擦。
Andrew Huberman:
安德鲁·休伯曼：
Now, limbic friction is not a term you're going to find in the textbooks, so if any of my colleagues are listening, I want to repeat.
现在，边缘摩擦不是你在教科书中可以找到的术语，所以如果我的任何同事在听，我想重复一遍。
Limbic friction, I realize, is not something you're going to find in any of the textbooks, but it is an important principle that captures a lot of information that is in textbooks, both neurobiology and psychology, and it has some really important implications.
我意识到，边缘摩擦不是你在任何教科书中都能找到的东西，但它是一个重要的原理，捕捉了教科书（神经生物学和心理学）中的大量信息，并且它具有一些非常重要的含义。
Limbic friction is my attempt to give a name to something that is more nuanced and mechanistic than stress because typically, when we hear about stress, we think of heart rate, heartbeat going too fast, breathing too fast, sweating, and not being in a state that we want.
我试图给边缘摩擦这个比压力更微妙、更机械的东西命名，因为通常，当我们听到压力时，我们会想到心率、心跳太快、呼吸太快、出汗，以及不处于我们想要的状态。
We're too alert and we want to be more calm.
我们太警惕了，我们想要更加冷静。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, that's one condition in which we have limbic friction, meaning our limbic system is taking control of a number of different aspects of our autonomic or automatic biology, and we are struggling to control that through what we call top-down mechanisms.
事实上，这是我们产生边缘摩擦的一种情况，这意味着我们的边缘系统正在控制我们自主或自动生物学的许多不同方面，而我们正在努力通过我们所谓的自上而下的机制来控制它。
We're trying to calm down in order to reduce that level of arousal.
我们试图冷静下来，以降低兴奋程度。
We're all familiar with this.
我们都很熟悉这一点。
It's called the stress response.
这称为压力反应。
However, there's another aspect of stress that's just as important, which is when we're tired and we're fatigued and we need to engage, we need to be more alert than we are.
然而，压力的另一个方面也同样重要，那就是当我们累了、疲惫不堪、我们需要投入时，我们需要比平时更加警惕。
Andrew Huberman:
安德鲁·休伯曼：
And so, what I call limbic friction is really designed to describe the fact that when our autonomic nervous system isn't where we want it, meaning we're trying to be more alert or we're trying to be less alert, both of those feel stressful to people.
因此，我所说的边缘摩擦实际上是为了描述这样一个事实：当我们的自主神经系统不在我们想要的位置时，这意味着我们试图变得更加警觉或我们试图变得不那么警觉，这两种情况都会给人们带来压力。
So, the other way to put it is that the word stress is not a very good word to describe what most people experience is stressful because it can either be being too tired or being too alert.
所以，换句话说，压力这个词并不是一个很好的词来描述大多数人所经历的压力，因为它可能是太累了，也可能是太警觉了。
Now, why am I bringing this up in a discussion about neuroplasticity?
现在，为什么我要在关于神经可塑性的讨论中提出这个问题？
This is not a discussion about stress.
这不是关于压力的讨论。
At some point, we will talk about stress and tools to deal with stress.
在某些时候，我们会讨论压力和应对压力的工具。
Andrew Huberman:
安德鲁·休伯曼：
But the reason I'm bringing this up is that in order to access neuroplasticity, you need these components of focus.
但我提出这个问题的原因是，为了获得神经可塑性，你需要这些焦点组成部分。
You need the component of attaching subjective reward.
你需要附加主观奖励的成分。
You need to make errors, all this stuff.
你需要犯错误，所有这些事情。
And a lot of people find it difficult to just get into the overall state to access those things.
很多人发现很难进入整体状态来访问这些东西。
So, now there's a series of gates that people are having a hard time accessing.
所以，现在有一系列人们很难进入的大门。
They're too tired and they can't focus, for instance.
例如，他们太累了，无法集中注意力。
Well, here's the beauty of it.
嗯，这就是它的美妙之处。
If you are too alert, meaning you're too anxious and you want to calm down in order to learn better, there are things that you can do.
如果你太警觉，意味着你太焦虑，并且你想冷静下来以便更好地学习，那么你可以做一些事情。
Andrew Huberman:
安德鲁·休伯曼：
The two that I've spoken about previously on various podcasts, and I'll just review them really quickly, are the double inhale, exhale.
我之前在各种播客上谈到过的两个动作是双吸气、双呼气，我会很快回顾一下它们。
So, inhaling twice through the nose and exhaling once through the mouth.
因此，通过鼻子吸气两次，通过嘴呼气一次。
This is not some yoga trick or some hack.
这不是瑜伽技巧或黑客技巧。
This is what's called a physiological sigh.
这就是所谓的生理叹息。
It offloads carbon dioxide from the lungs.
它从肺部排出二氧化碳。
It has a number of different effects.
它有许多不同的效果。
These were described in textbooks dating back to the '30s.
这些在 30 年代的教科书中已有描述。
And a number of laboratories have explored the neural circuitry underlying this so-called physiological size that will calm you down faster than anything else that I'm aware of.
许多实验室已经探索了这种所谓的生理尺寸背后的神经回路，它比我所知的任何其他东西都能让你更快地平静下来。
Andrew Huberman:
安德鲁·休伯曼：
The other thing is starting to remove your tunnel vision.
另一件事是开始消除你的狭隘视野。
When you use tunnel vision, you're very focused — that epinephrine is released by dilating your field of gaze, so-called panoramic vision.
当你使用隧道视野时，你会非常集中——肾上腺素是通过扩大你的视野（所谓的全景视野）来释放的。
Great.
伟大的。
So, now you can start to move up and down this level of autonomic arousal.
所以，现在你可以开始上下移动这个自主唤醒水平。
The key is you want to be in a state of arousal that's ideally matched to the thing that you're trying to perform or learn.
关键是你想要处于一种与你想要执行或学习的事情完美匹配的唤醒状态。
So, if I'm really anxious and I can't even pick up the basketball, or I feel like I'm shaking or my muscles are too tight, I don't have that looseness.
所以，如果我真的很焦虑，我什至无法拿起篮球，或者我感觉我在发抖，或者我的肌肉太紧，我就不会那么松。
Now when I move like that, almost makes it look like I could throw a free throw, but I miss 95% of the time, unless the basket is very, very low and I place it indirectly.
现在，当我像那样移动时，几乎看起来我可以罚球，但我 95% 的时间都投丢了，除非篮筐非常非常低，而且是我间接投篮的。
I guess that's not a free throw, is it?
我想这不是罚球，是吗？
Andrew Huberman:
安德鲁·休伯曼：
In any case, the point being that you want to be in a state of alertness but calm.
无论如何，重点是你要保持警惕但冷静的状态。
And so, you need to have ways to calm yourself down when you're too amped up.
因此，当你过于兴奋时，你需要有办法让自己平静下来。
But the other side of limbic friction is important too.
但边缘摩擦的另一面也很重要。
If you are too tired and you can't focus, well then it's going to be impossible to even get to the starting line, so to speak, for engaging in neuroplasticity through incremental learning, et cetera.
如果你太累了并且无法集中注意力，那么就不可能到达起跑线，可以这么说，通过增量学习等来参与神经可塑性。
So, in that case, there are other methods that you can do to wake yourself up.
因此，在这种情况下，您可以采取其他方法来唤醒自己。
The best thing you should do is get a good night's sleep, but that's not always possible.
您应该做的最好的事情就是睡个好觉，但这并不总是可能的。
Or use an NSDR, non-sleep deep rest protocol.
或者使用 NSDR，即非睡眠深度休息方案。
Andrew Huberman:
安德鲁·休伯曼：
But if you've already done those things or you're simply exhausted for whatever other reason, then there are other things that I often get asked about like, sure, a cup of coffee or super oxygenation breathing, which means inhaling more than exhaling, on average, in a breathing bout.
但如果你已经做过这些事情，或者你只是因为其他原因而精疲力尽，那么我经常会被问到其他事情，当然，比如一杯咖啡或超氧合呼吸，这意味着平均而言，在呼吸过程中吸气多于呼气。
Now we're getting toward the realm of how you could trick your nervous system into waking up.
现在我们正在讨论如何欺骗你的神经系统醒来。
And if you bring more oxygen in by making your inhales deeper and longer, you will become more alert.
如果你通过更深、更长的吸气来吸入更多的氧气，你就会变得更加警觉。
You'll start to actually deploy norepinephrine if you breathe very fast.
如果你呼吸很快，你就会开始真正释放去甲肾上腺素。
So, there are things that you can do to move up or down this so-called autonomic arousal arc.
因此，您可以采取一些措施来向上或向下移动这个所谓的自主唤醒弧。
Andrew Huberman:
安德鲁·休伯曼：
And what you want to ask before you undergo any learning bout is how much limbic friction am I experiencing?
在进行任何学习之前，你想问的是我经历了多少边缘摩擦？
Am I too alert and I want to be calmer?
我是否太警觉并且想要冷静一些？
Or am I too calm and too sleepy and I want to be more alert?
还是我太冷静、太困了，我想变得更加警觉？
You're going to need to engage in behaviors that bring you to the starting line in order to learn.
为了学习，你需要采取一些行为，让你回到起跑线。
There are other things that you can do in order to then learn better and faster besides incremental learning.
除了增量学习之外，您还可以做其他事情来更好更快地学习。
And those center on the vestibular system.
这些集中在前庭系统。
Andrew Huberman:
安德鲁·休伯曼：
And this may come as a surprise to some people, but probably not as a surprise to some of you whose professions or whose recreation involves a lot of motor activity and what we call high-dimensional skill activity — not just running or cycling or very linear activities like weightlifting, but things that involve inversions and a lot of lateral movement, actual sports, jumping, diving, rolling, these kind of things, gymnastics-type stuff.
这可能会让一些人感到惊讶，但对于你们中的一些人来说可能并不奇怪，因为他们的职业或娱乐活动涉及大量的运动活动和我们所说的高维技能活动——不仅仅是跑步或骑自行车或举重等线性活动，还包括涉及倒立和大量横向运动、实际运动、跳跃、跳水、滚动等诸如此类的体操类型的活动。
Why the vestibular system to access neuroplasticity?
为什么前庭系统能够获得神经可塑性？
Well, we have a hardwired system for balance and here's how it works in as simple terms as I can possibly come up with.
好吧，我们有一个用于平衡的硬连线系统，以下是我能想到的最简单的术语，它是如何工作的。
Andrew Huberman:
安德鲁·休伯曼：
As we move through space, or even if we're stationary, there are really three main planes of movement.
当我们在空间中移动时，或者即使我们是静止的，实际上也存在三个主要的运动平面。
Now I realize some people are just listening to this.
现在我意识到有些人只是在听这个。
So, I'm going to do this for both the folks that are just listening and for those of you that are watching on video.
所以，我将为那些只是在听的人和正在观看视频的人做这件事。
So, there are three main modes of movement, and it turns out that your brain doesn't really know where your body is except through that proprioceptive feedback.
因此，存在三种主要的运动模式，事实证明，除了通过本体感觉反馈之外，您的大脑并不真正知道您的身体在哪里。
The main way it knows is through three planes of movement that we call pitch, which is nodding.
它了解的主要方式是通过三个运动平面，我们称之为俯仰，即点头。
So, if I nod like this, that's pitch.
所以，如果我这样点头，那就是音调。
Then there's yaw, which is side to side, which is shaking my head no.
然后是偏航，从一侧到另一侧，这让我摇头不。
Andrew Huberman:
安德鲁·休伯曼：
And then, there's roll from side to side, like when a puppy looks at you, that thing.
然后，就会从一边滚到另一边，就像一只小狗看着你时那样。
Okay.
好的。
So, pitch, yaw and roll.
因此，俯仰、偏航和滚转。
And the pilots out there will know exactly what I'm talking about.
那里的飞行员会确切地知道我在说什么。
The brain knows the orientation and position of your body relative to gravity, depending on whether or not your brain and your head actually is engaging more in pitch, yaw or roll or some combination.
大脑知道你的身体相对于重力的方向和位置，这取决于你的大脑和头部是否实际上更多地参与俯仰、偏航、滚动或某种组合。
Because if I lean down like so, it's a combination of pitch, yaw and roll.
因为如果我像这样俯身，那就是俯仰、偏航和滚动的组合。
You might say, "What is going on here?"
你可能会说，“这是怎么回事？”
Andrew Huberman:
安德鲁·休伯曼：
Well, we have these little things in our inner ear called the semicircular canals, just like our eyes have two main functions.
嗯，我们的内耳中有一些小东西，称为半规管，就像我们的眼睛有两个主要功能一样。
One is to see objects in space and the other is to set our circadian clocks through subconscious mechanisms.
一是观察太空中的物体，二是通过潜意识机制设置我们的生物钟。
Our ears have two main roles.
我们的耳朵有两个主要作用。
One is to hear, to perceive sound waves or take in sound waves for perception — so-called hearing.
一是听，感知声波或接受声波进行感知——所谓的听觉。
And the other is balance, or vestibular function.
另一个是平衡，或前庭功能。
Andrew Huberman:
安德鲁·休伯曼：
So, sitting in our ears are these semicircular canals and there're these little tubes or these little stones that are actually little bits of calcium roll back and forth, like little marbles when we roll this way, they roll this way, when we pitch, when we go from side to side, there's some that sit flat like this and they go, like marbles inside of a Hula-Hoop.
所以，我们耳朵里有这些半规管，有这些小管子或小石头，它们实际上是一点点钙来回滚动，就像小弹珠，当我们这样滚动时，它们这样滚动，当我们俯仰时，当我们从一边到另一边时，有一些像这样平放，它们会移动，就像呼拉圈内的弹珠一样。
And then, we have roll.
然后，我们有卷。
There's some that are at 45 degrees to those, and it's pitch, yaw and roll.
有些与这些成 45 度角，包括俯仰、偏航和滚动。
Okay, great.
好的，太好了。
That sends signals to the rest of our brain and body that tell us how to compensate for shifts relative to gravity.
它向我们的大脑和身体的其他部分发送信号，告诉我们如何补偿相对于重力的变化。
Andrew Huberman:
安德鲁·休伯曼：
You might say, "Okay, wait, I thought we were talking about plasticity?" But this is where it gets really, really cool.
你可能会说，“好吧，等等，我以为我们在谈论可塑性？”但这就是它变得非常非常酷的地方。
Errors in vestibular motor sensory experience, meaning when we are off balance and we have to compensate by looking at, thinking about or responding to the world differently, cause an area of our brain called the cerebellum — it actually means mini-brain; it looks like a little mini-brain tucked below our cortex in the back — cause the cerebellum to signal some of these deeper brain centers that release dopamine, norepinephrine, and acetylcholine.
前庭运动感觉体验的错误，意味着当我们失去平衡时，我们必须通过以不同的方式看待、思考或反应世界来进行补偿，导致我们大脑中的一个区域被称为小脑——它实际上意味着迷你大脑；它看起来就像一个藏在我们背部皮层下方的迷你大脑，导致小脑向一些更深层的大脑中枢发出信号，释放多巴胺、去甲肾上腺素和乙酰胆碱。
Andrew Huberman:
安德鲁·休伯曼：
And that's because these circuits in the inner ear, et cetera, and the cerebellum — they were designed to recalibrate our motor movements when our relationship to gravity changes, something fundamental to survival.
那是因为内耳等以及小脑中的这些电路 - 它们被设计为当我们与重力的关系发生变化时重新校准我们的运动运动，这是生存的基础。
We can't afford to be falling down all the time or missing things that we grab for, or running in the wrong direction when something is pursuing us.
我们不能总是跌倒，或者错过我们抓住的东西，或者当有东西追赶我们时跑错方向。
These are hardwired circuits that tap right into these chemical pathways.
这些是直接接入这些化学途径的硬连线电路。
And those chemical pathways are the gates to plasticity.
这些化学途径是可塑性的大门。
So, I really want to spell this out clearly because I've given a lot of information today.
所以，我真的很想把这一点说清楚，因为我今天已经提供了很多信息。
The first thing is, how are you arriving to the learning bout.
第一件事是，你如何进入学习回合。
Andrew Huberman:
安德鲁·休伯曼：
You need to make sure your level of autonomic arousal is correct.
您需要确保您的自主唤醒水平正确。
The ideal state is going to be clear, calm and focused, maybe a little bit more on the arousal level, like heightened arousal.
理想的状态是清晰、平静和专注，也许在唤醒水平上更高一些，比如高度唤醒。
So, understand limbic friction, understand that you can be too tired, in which case you're going to need to get yourself more alert, or you can be too alert and you're going to need to get yourself calmer.
因此，了解边缘摩擦，了解您可能太累了，在这种情况下您需要让自己更加警觉，或者您可能太警觉，您需要让自己更加平静。
That gets you to the starting line.
这会让你回到起跑线。
When you're at the starting line, then you're going to go into a learning bout, and that's when you want to start making these errors.
当你站在起跑线上时，你就会进入学习阶段，那时你就会开始犯这些错误。
Okay?
好的？
Andrew Huberman:
安德鲁·休伯曼：
But what I'm saying is there's a layer in between, where if you are interested in using motor patterns as a way to open up plasticity for all learning — not just motor learning — disrupting your vestibular motor relationship, meaning, and I'll tell you how to do that in a moment, can deploy or release neurochemicals in the brain that place you into a state that makes you much better at learning and makes making errors much more pleasureful.
但我想说的是，中间有一层，如果你有兴趣使用运动模式作为一种方式来开启所有学习的可塑性——而不仅仅是运动学习——扰乱你的前庭运动关系，我会告诉你如何做到这一点，可以在大脑中部署或释放神经化学物质，让你进入一种状态，让你更好地学习，让犯错误更愉快。
You're much more willing to do that.
你更愿意这样做。
Now, some of you are probably saying flow state, flow state.
现在，你们中的一些人可能会说心流状态，心流状态。
Andrew Huberman:
安德鲁·休伯曼：
Okay, I have friends that work on flow states and who are involved in flow states and trying to figure out what they are.
好吧，我有一些研究心流状态的朋友，他们参与了心流状态并试图弄清楚它们是什么。
I have great respect for those people, so I want to tip my hat to them.
我非常尊重这些人，所以我想向他们致敬。
Very important work.
非常重要的工作。
But again, flow is an expression of what you already know how to do.
但同样，心流是你已经知道如何做的事情的表达。
It's not how you learn; it's how you express what you've already learned.
这不是你如何学习的问题；而是你如何学习的问题。这就是你表达你已经学到的东西的方式。
So, I want to be really clear about that.
所以，我想澄清这一点。
It's been presented as this super state or highly desirable state that we can all reach for.
它被描述为我们都可以达到的超级状态或高度理想的状态。
That's the wrong rung to reach for until you already know how to do the things that I'm describing in my opinion.
在您已经知道如何做我所描述的事情之前，这是错误的做法。
Andrew Huberman:
安德鲁·休伯曼：
So, the vestibular system, if you can engage the vestibular system and create some errors within the vestibular motor operations that you're carrying out, you create a neurochemical state that then makes you very, very good at learning very quickly regardless of age.
因此，前庭系统，如果您可以参与前庭系统并在您正在执行的前庭运动操作中产生一些错误，您就会创建一种神经化学状态，然后使您非常非常擅长快速学习，无论年龄如何。
So, what would this look like?
那么，这会是什么样子呢？
Does this mean just doing inversions?
这是否意味着只进行反转？
Well, does this mean doing yoga?
嗯，这是否意味着做瑜伽？
Maybe.
或许。
Does this mean taking corners faster on your road bike?
这是否意味着您的公路自行车可以更快地过弯？
Let's say you always swim freestyle or breaststroke.
假设您总是游自由泳或蛙泳。
Does this mean swimming backstroke or butterfly?
这是指仰泳还是蝶泳？
It depends.
这取决于。
Andrew Huberman:
安德鲁·休伯曼：
It depends, however, on a very, very easy to understand parameter, which is how regularly you perform a particular motor behavior and how novel a behavior is.
然而，这取决于一个非常非常容易理解的参数，即您执行特定运动行为的频率以及行为的新颖程度。
So, the more novel that a behavior is in terms of your relationship to gravity, the more it will open up the opportunity for plasticity.
因此，就你与重力的关系而言，行为越新颖，它就越能提供可塑性的机会。
Have you ever seen somebody who just jumped out of the plane for the first time with a parachute?
你见过第一次带着降落伞从飞机上跳下来的人吗？
I don't even want to think about what...
我什至不想去想什么...
if you've just seen somebody who jumped out of a plane for the first time without a parachute, I just hope the plane was on the ground.
如果你刚刚看到有人第一次从飞机上跳下来，没有带降落伞，我只希望飞机在地面上。
Andrew Huberman:
安德鲁·休伯曼：
But if you've seen somebody after that, they are in this incredible state because their body and brain are flooded with all these neurochemicals because it's very novel to them.
但如果你在那之后见过某人，他们会处于这种令人难以置信的状态，因为他们的身体和大脑充满了所有这些神经化学物质，因为这对他们来说非常新奇。
However, I've got friends from communities that have done 1000s upon 1000s, maybe 10s of 1000s of jumps, and they're always alert and aware, but it becomes pretty regular for them.
然而，我有一些来自社区的朋友已经完成了数千次，甚至是数十次或数千次的跳跃，他们总是保持警惕和意识，但这对他们来说已经很常见了。
That's the point.
这就是重点。
And they're not in this buzzed-out, excited state afterwards because it's routine for them.
之后他们并没有处于这种兴奋的状态，因为这对他们来说是家常便饭。
So, the key is to bring novelty to the vestibular motor experience, the vestibular motor commands that you're performing.
因此，关键是为前庭运动体验、您正在执行的前庭运动命令带来新颖性。
And how do you do that?
你如何做到这一点？
Well, it's all about your orientation relative to gravity.
嗯，这完全取决于你相对于重力的方向。
Andrew Huberman:
安德鲁·休伯曼：
Now, I wouldn't want anyone to place themselves at risk.
现在，我不希望任何人将自己置于危险之中。
So, if you can't do handstands, don't try and do them, freestanding and whatever.
所以，如果你不会倒立，就不要尝试倒立，无论是独立倒立还是其他什么。
If you're good at handstands, guess how much plasticity doing handstands for half an hour is going to create for you.
如果你擅长倒立，猜猜做半小时倒立会给你带来多少可塑性。
Zero.
零。
Zero.
零。
Your body is fully comfortable walking on your hands.
您的身体可以完全舒适地用手行走。
I see these people, walking on your hands, being upside down, being inverted — you know, your Cirque du Soleil performers, they're very comfortable there, and there is zero learning, zero plasticity because the failures and errors and the relationship to gravity are very typical for that individual.
我看到这些人用手走路，上下颠倒，倒转——你知道，太阳马戏团的表演者，他们在那里非常舒服，零学习，零可塑性，因为失败和错误以及与重力的关系对于那个人来说是非常典型的。
Andrew Huberman:
安德鲁·休伯曼：
Now, what this means is that if we're going to use motor practices to open up plasticity for learning, not just those practices, but maybe some cognitive skills or other things in the period that follows, we need to create a sense of novelty relative to gravity.
现在，这意味着，如果我们要使用运动练习来开启学习的可塑性，不仅仅是这些练习，还可能是接下来一段时间内的一些认知技能或其他事物，我们需要创造一种相对于重力的新奇感。
And that means being either in a new position or slightly unstable.
这意味着要么处于新的位置，要么稍微不稳定。
Believe it or not, this...
不管你信不信，这...
I don't want anyone injuring themselves, but the sensation of falling or close to falling signals the cerebellum to signal the deep brain centers that release these neurochemicals that something is very different.
我不希望任何人伤害自己，但跌倒或接近跌倒的感觉会向小脑发出信号，向释放这些神经化学物质的深部大脑中枢发出信号，表明有些东西非常不同。
And we need to correct this error very, very fast.
我们需要非常非常快地纠正这个错误。
Andrew Huberman:
安德鲁·休伯曼：
Now, earlier I was talking about high contingencies for learning, and you definitely don't want to make it a kind of like either-survive-this-or-die experience.
现在，早些时候我谈到了学习的高偶然性，你绝对不想让它成为一种“要么生存，要么死亡”的经历。
I confess, I occasionally look at these parkour videos on YouTube, and believe it or not, a lot of those people have died.
我承认，我偶尔会在 YouTube 上看这些跑酷视频，不管你信不信，其中很多人已经死了。
The ones that do these ridiculous things of hanging off of buildings and these.
那些做这些悬挂在建筑物上的荒谬事情的人。
I am not suggesting you do that, please don't do that.
我并不是建议你这样做，请不要这样做。
What I'm talking about is finding safe ways to explore the sensory-motor vestibular space, as we call it, the relationship between those things.
我所说的是寻找安全的方法来探索感觉运动前庭空间，正如我们所说的，这些事物之间的关系。
So, that could be through yoga.
所以，这可以通过瑜伽来实现。
Andrew Huberman:
安德鲁·休伯曼：
If you're terrible at yoga, there's more opportunity for you to learn than somebody who's very skilled at yoga, for instance, or gymnastics or handstands or on your road bike.
如果你不擅长瑜伽，那么你比那些擅长瑜伽、体操、倒立或公路自行车的人有更多的学习机会。
This is unfortunately what, I don't want to name brands, but stationary bikes where they give you the visual experience of moving through space, but you're not actually moving through physical space.
不幸的是，我不想说出品牌的名字，而是固定自行车，它们给你在空间中移动的视觉体验，但你实际上并没有在物理空间中移动。
There's no vestibular feedback.
没有前庭反馈。
It's all visual, right?
这都是视觉的，对吧？
You're stationary on the bike.
你在自行车上一动不动。
So, unless you're hanging off the bike in your living room almost to the point you're tipping the bike, you're not getting the actual vestibular motor sensory mismatch.
所以，除非你把自行车挂在客厅里几乎要倾斜自行车，否则你不会得到真正的前庭运动感觉不匹配。
Andrew Huberman:
安德鲁·休伯曼：
That mismatch is the signal that deploys dopamine, epinephrine, and these other things.
这种不匹配是释放多巴胺、肾上腺素和其他物质的信号。
I don't care how excited or how much fun the ride was or how much music you're playing that you love.
我不在乎这段旅程有多么兴奋或有多么有趣，也不在乎你播放了多少你喜欢的音乐。
It's not the same situation as being out of your normal relationship to the gravitational pole.
这与脱离与引力极的正常关系不同。
So, the first gate is to arrive at learning at the appropriate level of autonomic arousal.
因此，第一道门是达到适当的自主唤醒水平的学习。
Clear and focused is best, but don't obsess over being right there.
清晰、专注是最好的，但不要沉迷于就在那里。
It's okay to be a little anxious or a little bit tired.
有点焦虑或有点累是可以的。
Then you want to make errors.
然后你就想犯错误。
We talked about that.
我们讨论过这个。
And this vestibular motor sensory relationship is absolutely key if you want to get heightened or accelerated plasticity.
如果你想提高或加速可塑性，这种前庭运动感觉关系绝对是关键。
Andrew Huberman:
安德鲁·休伯曼：
And we talked about another feature, which is setting a contingency.
我们还谈到了另一个功能，那就是设置意外事件。
If there's an important reason for you to actually learn, even if you're making failures, the learning will be accelerated.
如果有一个重要的理由让你真正去学习，即使你失败了，学习也会加速。
So, there' really four things that you really need to do for plasticity as an adult.
所以，作为一个成年人，为了保持可塑性，你确实需要做四件事。
And I would say that these also apply to young people.
我想说这些也适用于年轻人。
And there's an interesting thought experiment there as well, which is if you look at children, they are moving a lot in different dimensions.
这里还有一个有趣的思想实验，如果你观察孩子们，他们会在不同的维度上发生很多变化。
They are sometimes hanging from trees.
它们有时挂在树上。
My sports were always things where I tended to get hurt a lot, fall a lot — skateboarding for me when I was younger, so a lot of falling and rolling and various things of that sort.
我的运动总是让我容易受伤、摔倒的事情——对我来说，年轻时玩滑板，所以会摔倒、打滚以及诸如此类的事情。
Andrew Huberman:
安德鲁·休伯曼：
But whatever sport the kids are playing, or even if they don't play a sport, they tend to move in a lot of different relationships to gravity, more dimensionality to their movements, I should say, than adults.
但无论孩子们玩什么运动，或者即使他们不玩运动，他们的运动往往与重力有很多不同的关系，我应该说，他们的运动比成年人更有维度。
And one of the questions that's always been in the back of my mind is as we age, we get less good at engaging in neuroplasticity.
我脑海中一直存在的问题之一是，随着年龄的增长，我们在神经可塑性方面的表现会越来越差。
Part of that is because as the brain ages, there are certain changes to the way that neurons are structured, their molecular components, et cetera.
部分原因是随着大脑老化，神经元的结构方式、分子成分等都会发生某些变化。
But it's a self-amplifying, or I should say a self-degenerating cycle, where as we get older, we tend to get more linear and more regular about the specific movements.
但这是一个自我放大的循环，或者我应该说是一个自我退化的循环，随着年龄的增长，我们倾向于对特定的动作变得更加线性和规律。
Andrew Huberman:
安德鲁·休伯曼：
So, we get on the treadmill, or we take the walk or we just always go up the same stairs, et cetera.
所以，我们在跑步机上，或者我们散步，或者我们总是走同样的楼梯，等等。
And there's less opportunity typically for engaging these relationships to the gravitational pole through the vestibular motor sensory convergence that we talked about a moment ago.
通常，通过我们刚才谈到的前庭运动感觉融合将这些关系与引力极联系起来的机会较少。
And so, you have to wonder whether or not the lack of plasticity or the reduced plasticity in older individuals, which includes me, would reflect the fact that those chemicals aren't being deployed because we're not engaging in certain behaviors as opposed to we can't engage in the behaviors because the chemicals aren't being deployed.
因此，你必须想知道，老年人（包括我）缺乏可塑性或可塑性降低是否反映了这样一个事实：这些化学物质没有被使用，因为我们没有参与某些行为，而不是我们不能参与这些行为，因为化学物质没有被使用。
Andrew Huberman:
安德鲁·休伯曼：
Now I have a feeling it's both, these have a reciprocal relationship, and certainly, again, I don't think it would be wise for anyone who doesn't have the muscle-stabilizing skills or the bone density, et cetera, to start doing inversions and things of that sort.
现在我有一种感觉，两者都是，它们是相互关系的，当然，我再次认为，对于那些不具备肌肉稳定技能或骨密度等的人来说，开始做倒立和类似的事情是不明智的。
That's not what I'm talking about here.
我在这里讨论的不是这个。
But it's interesting to think about the exercise that we engage in.
但想想我们所从事的练习是很有趣的。
We all know that getting the heart rate elevated three to five times a week is really good for us for cardiovascular health.
我们都知道，每周提高心率三到五次对我们的心血管健康确实有好处。
I think there's a ton of data to support that.
我认为有大量数据可以支持这一点。
Now, some load-bearing exercise is important for increasing bone density and maintaining muscular strength and proprioceptive feedback.
现在，一些负重运动对于增加骨密度、维持肌肉力量和本体感觉反馈非常重要。
I'm sure many of you know this.
我相信你们很多人都知道这一点。
Andrew Huberman:
安德鲁·休伯曼：
But resistance exercise actually trains the nerve-to-muscle connections as much as it does the muscles themselves, something I talked about at the beginning of the episode.
但抗阻运动实际上可以训练神经与肌肉的连接，就像训练肌肉本身一样，这是我在本集开头谈到的。
But I think most of us could stand to increase the degree to which we engage this vestibular system in novel ways.
但我认为我们大多数人都可以以新颖的方式提高我们参与前庭系统的程度。
And that can be done quite safely through a number of different mechanisms.
这可以通过许多不同的机制非常安全地完成。
I'm not a surfer, but people who do that thing are very familiar with orienting their body differently according to the gravitational pole.
我不是冲浪者，但冲浪者非常熟悉根据引力极以不同的方式调整身体方向。
Like they're lying down, then they're standing up, then they're turning — they're leaning their head.
就像他们躺着，然后站起来，然后转身——他们低着头。
So again, it's this pitch, yaw roll thing.
再说一遍，这就是俯仰、偏航、横滚的问题。
Andrew Huberman:
安德鲁·休伯曼：
And again, if you're very skilled at surfing, you're actually not going to open up plasticity just by surfing.
再说一遍，如果你非常擅长冲浪，实际上你并不能仅仅通过冲浪来开启可塑性。
It's in the learning of these new relationships to gravity that the windows for plasticity are enhanced.
正是在了解这些与重力的新关系的过程中，可塑性的窗口才得以增强。
So, I want to make sure that I underscore the fact that this vestibular thing that I've been describing is a way to really accentuate plasticity.
所以，我想确保我强调这样一个事实：我所描述的前庭是一种真正强调可塑性的方法。
It's tapping into an inborn biological mechanism where the cerebellum has outputs to these deep brain nuclei associated with dopamine, acetylcholine and norepinephrine.
它利用了一种先天的生物机制，其中小脑向与多巴胺、乙酰胆碱和去甲肾上腺素相关的深部大脑核团输出。
You don't want to endanger yourself in the course of pursuing these activities, but it is a powerful mechanism.
你不想在从事这些活动的过程中让自己陷入危险，但这是一个强大的机制。
That's an amplifier on plasticity, as is high contingency.
这是可塑性的放大器，也是高偶然性的放大器。
Andrew Huberman:
安德鲁·休伯曼：
If you really need to learn conversational French to save your relationship, the chances are you're going to learn it.
如果您确实需要学习法语会话来挽救你们的关系，那么您很可能会学习它。
There are limits, of course, to the extent to which one can accentuate or accelerate plasticity.
当然，增强或加速可塑性的程度是有限的。
The ceiling on this is not infinite, although we don't know how high it goes.
尽管我们不知道上限有多高，但上限并不是无限的。
I think it's reasonable to say that if someone put a gun to my head and said, "Learn conversational French in the next 120 seconds," that conversational French will be limited probably to just one word, probably the word "we," or something like that, because I can't stuff in all the knowledge all at once.
我认为可以合理地说，如果有人用枪指着我的头说：“在接下来的 120 秒内学习法语会话”，那么法语会话可能会仅限于一个单词，可能是“我们”或类似的单词，因为我无法一次塞满所有知识。
Andrew Huberman:
安德鲁·休伯曼：
I think that's the dream of brain-machine interface that one will be able to download a chip into their hippocampus or cortex or some other brain structure that would allow them to download conversational French.
我认为这是脑机接口的梦想，人们将能够将芯片下载到他们的海马体或皮层或其他大脑结构中，从而使他们能够下载法语会话。
And someday we may get to that.
有一天我们可能会做到这一点。
That capability may come about.
这种能力可能会实现。
Right now, it does not exist, nor is there a specific pill or chemical that will allow you to download more information more quickly.
目前，它还不存在，也没有特定的药丸或化学物质可以让您更快地下载更多信息。
This is the issue around nootropics I've talked about before.
这是我之前讨论过的关于促智药的问题。
There are things that can increase focus, mainly things that increase acetylcholine and transmission through the nicotine system.
有些东西可以增加注意力，主要是增加乙酰胆碱和尼古丁系统传输的东西。
Things that can increase dopamine, things like L-tyrosine.
可以增加多巴胺的东西，比如L-酪氨酸。
Andrew Huberman:
安德鲁·休伯曼：
Again, I'm not recommending these.
再说一次，我不推荐这些。
You need to heed the warnings on those bottles, but they will increase these neurochemicals.
您需要注意这些瓶子上的警告，但它们会增加这些神经化学物质。
And there are of course things that will increase epinephrine, things like caffeine, or some people because of prescription take Adderall.
当然，有些东西会增加肾上腺素，比如咖啡因，或者有些人因为处方服用阿得拉。
I'm, again, not suggesting people take any of these things.
我再次强调，不建议人们采取任何这些东西。
In fact, today I focused almost exclusively on behavioral tools and ways of structuring learning bouts that will allow you to access more plasticity, regardless of age.
事实上，今天我几乎完全专注于行为工具和构建学习回合的方法，这些工具和方法将使您获得更多的可塑性，无论年龄如何。
Andrew Huberman:
安德鲁·休伯曼：
And they center around things that, I'm sure if you look around you, you'll see evidence for — oh, incremental learning is powerful, or oh, the vestibular system can open up opportunities for plasticity.
它们围绕着一些事情，我相信如果你环顾四周，你会看到证据——哦，渐进学习是强大的，或者哦，前庭系统可以为可塑性提供机会。
I'm sure the yogis out there are all saying, "Wait, this sounds exactly like yoga.
我确信那里的瑜伽修行者都会说：“等等，这听起来就像瑜伽一样。
We're supposed to push to an edge and do these inversions and do all those things." Well, I want to be clear, I never said that anyone should do inversions.
我们应该推向边缘，做这些倒转，做所有这些事情。”好吧，我想澄清一下，我从来没有说过任何人都应该做倒转。
I said that the vestibular system is a valuable portal into some of these neurochemical states that favor plasticity.
我说过前庭系统是进入一些有利于可塑性的神经化学状态的宝贵门户。
Andrew Huberman:
安德鲁·休伯曼：
But not so seldom, I hear from the yoga community, and they will say things like much of what you're saying about how the brain works or neuroplasticity has already been described or is embedded in yoga practices.
但我从瑜伽界听到的情况并不罕见，他们会说像你所说的关于大脑如何工作或神经可塑性的大部分内容已经被描述或嵌入到瑜伽练习中。
And I just want to be very clear, I have tremendous respect for the yoga community and the practices.
我只想说清楚，我非常尊重瑜伽社区和练习。
I've done yoga from time to time.
我时常做瑜伽。
I find it challenging and valuable.
我发现它具有挑战性且有价值。
I'm not a regular practitioner.
我不是一个普通的练习者。
But the problem with yoga is exactly the same problem with science, which is that yoga has a lot of practices for which there are very specific names but no description or lending of understanding about mechanism.
但瑜伽的问题与科学的问题完全相同，即瑜伽有很多练习，它们有非常具体的名称，但没有描述或提供对机制的理解。
Andrew Huberman:
安德鲁·休伯曼：
And science has a lot of mechanisms and a lot of publications and papers for which there's very little, if not no description of tools and practices.
科学有很多机制，有很多出版物和论文，但对工具和实践的描述却很少，甚至没有。
So, my goal not just today, but in many ways throughout the course of the podcast, is to bridge the gaps between these various disciplines in ways that are grounded mainly to the fields of neuroscience and some related fields.
因此，我的目标不仅是今天，而且在整个播客过程中的许多方面，都是以主要基于神经科学和一些相关领域的方式弥合这些不同学科之间的差距。
So, yes, it's true that I look at things mainly through the lens of science, but that's not to say that it exhaustively explains everything about anything, nor is it to say that it's the only lens through which one could look at something like neuroplasticity.
所以，是的，我确实主要通过科学的镜头来看待事物，但这并不是说它详尽地解释了任何事物的一切，也不是说它是人们可以通过它来看待神经可塑性之类的东西的唯一镜头。
Andrew Huberman:
安德鲁·休伯曼：
So, I just want to acknowledge that I have great respect for all these different practices and communities.
所以，我只想承认我非常尊重所有这些不同的实践和社区。
And I think that, indeed, there are many cases in which different communities and practices have been aimed at targeting the same goals or outcomes.
我认为，事实上，在很多情况下，不同的社区和做法都旨在实现相同的目标或结果。
Science and neuroscience, through an understanding of mechanism, can allow all of us to gain common understanding about what those practices are and how to access things like neuroplasticity, sleep, et cetera.
通过对机制的理解，科学和神经科学可以让我们所有人对这些实践是什么以及如何获得神经可塑性、睡眠等方面的知识达成共识。
And I do believe, as I've said previously on this podcast, that understanding mechanism affords us a certain flexibility.
我确实相信，正如我之前在这个播客中所说的那样，这种理解机制为我们提供了一定的灵活性。
Andrew Huberman:
安德鲁·休伯曼：
And I don't mean physical flexibility; I mean flexibility when we can't engage in a particular behavior — maybe we're injured or maybe we're not in the right situation to do a particular practice, but by thinking about mechanism, we can adapt our circumstances.
我指的并不是身体的灵活性；而是身体的灵活性。我指的是当我们无法进行某种特定行为时的灵活性——也许我们受伤了，或者我们不适合进行某种特定的练习，但通过思考机制，我们可以调整我们的环境。
I talked about this with sleep.
我边睡边谈起这件事。
If you're rigidly attached to one protocol of always looking at sunlight at one particular time in the morning and in the evening, that is not as valuable as understanding the mechanisms of why you might look at sunlight at one particular time versus another, because that affords you flexibility, allows you to adapt.
如果你严格遵守一种总是在早上和晚上的特定时间看阳光的协议，那么这并不比了解为什么你可能在某个特定时间而不是另一个时间看阳光的机制更有价值，因为这为你提供了灵活性，让你能够适应。
Andrew Huberman:
安德鲁·休伯曼：
And life is very dynamic and we don't have control over all the external conditions all the time.
生活是充满活力的，我们无法一直控制所有的外部条件。
And so, understanding mechanism through the lens of neuroscience, I do believe can be very powerful because, of course, there are multiple ways to access dopamine.
因此，我相信通过神经科学的视角来理解机制会非常有效，因为当然有多种方法可以获取多巴胺。
There are multiple ways to adjust limbic friction.
有多种方法可以调节边缘摩擦力。
It's not just through respiration, of course, there are many ways to do that.
当然，这不仅仅是通过呼吸，还有很多方法可以做到。
And so, my overall goal here in this episode and with this podcast is to give you some understanding of the mechanisms and the insights into the underlying biology that allow you to tailor what these foundational mechanisms are to suit your particular learning needs.
因此，我在本集和播客中的总体目标是让您对这些机制有一些了解，并深入了解潜在的生物学，使您能够定制这些基本机制以满足您的特定学习需求。
Andrew Huberman:
安德鲁·休伯曼：
So, I really thank you for your time and attention today.
所以，我非常感谢您今天的时间和关注。
I covered a lot of material.
我涵盖了很多材料。
I very much encourage questions in the comments section if you're looking at this on YouTube, and if you're nodding, you're listening to it on Apple or Spotify.
如果你在 YouTube 上观看此内容，我非常鼓励在评论部分提出问题，如果你点头，说明你正在 Apple 或 Spotify 上收听它。
Please feel free to visit us over on the YouTube channel and put your questions in the comment section.
请随时访问我们的 YouTube 频道，并在评论部分提出您的问题。
I do read them.
我确实读过它们。
This entire month is all about neuroplasticity.
这整个月都是关于神经可塑性的。
There's a lot to cover, but I'm very excited to delve deeper into this topic as it relates to your particular interests.
有很多内容要介绍，但我很高兴能更深入地研究这个主题，因为它与您的特定兴趣相关。
Andrew Huberman:
安德鲁·休伯曼：
Many of you have graciously asked how you can help support the podcast.
你们中的许多人都慷慨地询问如何帮助支持播客。
The best way you can do that is to subscribe to the YouTube channel if you haven't done that already, as well as to place questions in the comment section below, or comments if you'd like to give us feedback.
最好的方法是订阅 YouTube 频道（如果您还没有这样做），并在下面的评论部分提出问题，或者如果您想向我们提供反馈，请发表评论。
Also, to subscribe on Apple and or Spotify.
另外，还可以在 Apple 和/或 Spotify 上订阅。
And Apple allows you to leave a five-star review if you believe we deserve a five-star review, as well as leave comments about the podcast.
如果您认为我们值得五星级评价，Apple 允许您留下五星级评价，并允许您留下有关播客的评论。
Andrew Huberman:
安德鲁·休伯曼：
In addition, if you can suggest the podcast to your friends, to your family members, or anyone that you think might be able to use and appreciate the information, that's a terrific way to support us.
此外，如果您可以向您的朋友、家人或您认为可能能够使用和欣赏这些信息的任何人推荐该播客，这也是对我们支持的绝佳方式。
And of course, check out our sponsors that we mentioned at the beginning.
当然，请查看我们在开头提到的赞助商。
That's a terrific way to support us as well.
这也是支持我们的好方法。
In the next episode of this podcast, we're going to continue to explore neuroplasticity.
在本播客的下一集中，我们将继续探索神经可塑性。
Andrew Huberman:
安德鲁·休伯曼：
This, as you may recall, is the way that we go about things here at the Huberman Lab podcast, which is to really drill deeply into a topic for three or four, or even five episodes so that by the end of those episodes, all of you have a very firm understanding of how to apply the principles of neurobiology to the specific practices and endeavors that are most important to you.
您可能还记得，这就是我们在 Huberman 实验室播客中处理问题的方式，即用三到四集甚至五集真正深入探讨一个主题，以便在这些集结束时，你们所有人都对如何将神经生物学原理应用于对您来说最重要的具体实践和努力有一个非常坚定的理解。
So, I very much thank you for your time and attention.
所以，我非常感谢您的时间和关注。
I know it's a lot of information and it takes a bit of focus and attention, and certainly it will trigger plasticity to learn all this information.
我知道信息量很大，需要集中注意力，当然，学习所有这些信息会激发可塑性。
Andrew Huberman:
安德鲁·休伯曼：
I want to encourage you and just remind you that you don't have to grasp it all at once, that it is here archived, and that if you want to return to the information, it will still be here, and that I, most of all, really appreciate your interest in science.
我想鼓励你，只是提醒你，你不必一下子掌握所有内容，它已经在这里存档了，如果你想返回信息，它仍然在这里，而且最重要的是，我真的很欣赏你对科学的兴趣。
Thank you so much.
太感谢了。