Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are going to discuss light and the many powerful uses of light to optimize our health.
今天我们将讨论光以及光对优化我们的健康的许多强大用途。
We're going to discuss the use of light for optimizing skin health, appearance and longevity, for wound healing, for optimizing hormone balance, and for regulating sleep, alertness, mood, and even for offsetting dementia.
我们将讨论如何利用光来优化皮肤健康、外观和寿命，促进伤口愈合，优化激素平衡，调节睡眠、警觉性、情绪，甚至抵消痴呆症。
Andrew Huberman:
安德鲁·休伯曼：
One of the reasons why light has such powerful effects on so many different aspects of our biology is that it can be translated into electrical signals in our brain and body, into hormone signals in our brain and body, and, indeed, into what we call cascades of biological pathways, meaning light can actually change the genes that the cells of your body express, and that is true throughout the lifespan.
光对我们生物学的许多不同方面产生如此强大影响的原因之一是，它可以转化为我们大脑和身体中的电信号，转化为我们大脑和身体中的激素信号，甚至转化为我们所说的生物途径级联，这意味着光实际上可以改变您身体细胞表达的基因，在整个生命周期中都是如此。
Andrew Huberman:
安德鲁·休伯曼：
Today, I will discuss the mechanisms by which all of that occurs.
今天，我将讨论所有这一切发生的机制。
I promise to make it clear for those of you that don't have a biology background, and if you do have a biology background, I'll try and provide sufficient depth so that it's still of interest to you.
我保证向那些没有生物学背景的人讲清楚，如果你确实有生物学背景，我会尽力提供足够的深度，以便你仍然感兴趣。
And I promise to give you tools, very specific protocols that are extracted from the peer-review literature that will allow you to use different so-called wavelengths, which most of us think of as colors, of light in order to modulate your health in the ways that are most important to you.
我承诺为您提供工具，从同行评审文献中提取的非常具体的协议，使您能够使用不同的所谓波长（我们大多数人认为是颜色）的光，以便以对您来说最重要的方式调节您的健康。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that are thinking that the use of light to modulate health falls under the category of woo science, pseudoscience or biohacking, well, nothing could be further from the truth.
对于那些认为利用光来调节健康属于迷幻科学、伪科学或生物黑客范畴的人来说，事实并非如此。
In fact, in 1903, the Nobel Prize was given to Niels Finsen.
事实上，1903年，诺贝尔奖颁给了尼尔斯·芬森。
He was Icelandic; he lived in Denmark for the use of phototherapy for the treatment of lupus.
他是冰岛人；他住在丹麦，使用光疗法治疗狼疮。
So there's more than a hundred years of quality science emphasizing the use of light, and as you'll soon see, the use of particular wavelengths, or colors of light, in order to modulate the activity of cells in the brain and body.
因此，一百多年来，质量科学一直强调光的使用，正如您很快就会看到的那样，使用特定波长或光颜色来调节大脑和身体细胞的活动。
Andrew Huberman:
安德鲁·休伯曼：
So while it is the case that many places and companies are selling therapies and products related to the use of flashing lights and colored lights, promising specific outcomes from everything from stem cell renewal to improvement of brain function, and some of those don't have any basis in science, there are phototherapies that do have a strong foundation in quality science, and those are the studies and the protocols that we are going to discuss today.
因此，虽然许多地方和公司都在销售与使用闪光灯和彩灯相关的疗法和产品，承诺从干细胞更新到改善大脑功能等各个方面的具体结果，其中一些没有任何科学基础，但有些光疗法确实在质量科学方面有坚实的基础，这些就是我们今天要讨论的研究和方案。
Andrew Huberman:
安德鲁·休伯曼：
But I thought that people might appreciate knowing that over a hundred years ago, people were thinking about the use of light for the treatment of various diseases and then for improving health.
但我认为人们可能会很高兴知道，一百多年前，人们正在考虑利用光来治疗各种疾病，然后改善健康。
And indeed, many of those therapies are used today in high-quality hospitals and research institutions, and of course, clinics and homes around the world.
事实上，其中许多疗法如今已在高质量的医院和研究机构，当然还有世界各地的诊所和家庭中使用。
Andrew Huberman:
安德鲁·休伯曼：
One of the more exciting examples of phototherapy in the last few years is the beautiful work of Dr. Glen Jeffery, at University College London.
过去几年光疗最令人兴奋的例子之一是伦敦大学学院格伦·杰弗里博士的精彩工作。
The Jeffery Lab is known for doing pioneering and very rigorous research in the realm of visual neuroscience.
杰弗里实验室以在视觉神经科学领域进行开创性和非常严格的研究而闻名。
In the last decade or so, they turned their attention to exploring the role of red-light therapy for offsetting age-related vision loss.
在过去十年左右的时间里，他们将注意力转向探索红光疗法在抵消与年龄相关的视力丧失方面的作用。
What they discovered is that just brief exposures to red light early in the day can offset much of the vision loss that occurs in people 40 years or older.
他们发现，只需在一天早些时候短暂接触红光就可以抵消 40 岁或以上人群发生的大部分视力丧失。
What's remarkable about these studies is that the entire duration of the therapy is just one to three minutes done just a few times per week.
这些研究的显着之处在于，整个治疗持续时间仅为一到三分钟，每周只需进行几次。
Andrew Huberman:
安德鲁·休伯曼：
What's even more exciting is that they understand the mechanism by which this occurred.
更令人兴奋的是，他们了解了这种情况发生的机制。
The cells in the back of the eye that convert light information into electrical signals that the rest of the brain can understand and create visual images from, well, those cells are extremely metabolically active.
眼睛后部的细胞将光信息转化为电信号，大脑的其他部分可以理解这些电信号，并从中创建视觉图像，这些细胞的代谢极其活跃。
They need a lot of ATP, or energy, and as we age, those cells get less efficient at creating that ATP and energy.
它们需要大量的 ATP 或能量，随着年龄的增长，这些细胞产生 ATP 和能量的效率会降低。
Exposure to red light early in the day, and it does have to be early in the day, allowed those cells to replenish the mechanisms by which they create ATP.
清晨（确实必须是清晨）暴露在红光下，可以让这些细胞补充它们产生 ATP 的机制。
Andrew Huberman:
安德鲁·休伯曼：
I'll talk about these experiments in more detail later in the episode, and the protocols so that you could apply those protocols should you choose.
我将在本集后面更详细地讨论这些实验和协议，以便您可以选择应用这些协议。
But I use this as an example of our growing understanding of not just that phototherapies work, but how they work.
但我以此为例，说明我们不仅对光疗的作用，而且对它们的工作原理有了越来越多的了解。
And it is through the linking of protocols and mechanism that we, meaning all of us, can start to apply phototherapies in a rational, safe and powerful way.
通过协议和机制的链接，我们，即我们所有人，可以开始以合理、安全和有效的方式应用光疗。
Andrew Huberman:
安德鲁·休伯曼：
Before I begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Andrew Huberman:
安德鲁·休伯曼：
Okay, let's talk about light.
好吧，我们来谈谈光。
First, I want to talk about the physics of light, and I promise to make that very clear even if you don't have a background in physics.
首先，我想谈谈光的物理学，即使你没有物理学背景，我也保证会说得很清楚。
And then I want to talk about the biology of light, meaning how light is converted into signals that your brain and body can use to impact things like organ health or disease, or how you can use light in order to repair particular organs like your skin, your eyes, your brain, et cetera.
然后我想谈谈光的生物学，这意味着光如何转换成你的大脑和身体可以用来影响器官健康或疾病等的信号，或者你如何使用光来修复特定的器官，比如你的皮肤、你的眼睛、你的大脑等等。
Andrew Huberman:
安德鲁·休伯曼：
The physics of light can be made very simple by just illustrating a few key bullet points.
只需说明几个关键要点即可使光的物理学变得非常简单。
The first bullet point is that light is electromagnetic energy.
第一个要点是光是电磁能。
If the word electromagnetic feels daunting to you, well then just discard that and just think of light as energy and think of energy as something that can impact other things in its environment.
如果“电磁”这个词让您感到畏惧，那么就放弃它，将光视为能量，并将能量视为可以影响其环境中其他事物的东西。
Now, the way to imagine light or to conceptualize light as energy is that all around you, light is traveling in these little wavelengths.
现在，想象光或将光概念化为能量的方法是，在你周围，光以这些小波长传播。
And the reason — for those of you that are watching — I'm making a little wavy motion with my hand is that's actually the way that light energy moves in little waves.
对于那些正在观看的人来说，我用手做出一点波浪状运动的原因是，这实际上是光能量以小波浪移动的方式。
Just like sound waves are coming at you and impinging on your ears, if you can hear me talking right now, that is happening, those are sound waves, meaning the movement of air particles out there impacting your ear drum.
就像声波向您袭来并撞击您的耳朵一样，如果您现在能听到我说话，那就正在发生，这些都是声波，意味着空气颗粒的运动冲击您的耳膜。
Well, light energy is just little bits of electromagnetic energy traveling through your environment all the time in these little waves and impinging on your brain and body and eyes, et cetera.
嗯，光能只是一点点电磁能，一直以这些小波的形式穿过你的环境，撞击你的大脑、身体和眼睛等。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned before, energy can change the way that other things behave.
正如我之前提到的，能量可以改变其他事物的行为方式。
It can cause reactions in cells of your body.
它会引起身体细胞的反应。
It can cause reactions in fruit, for instance, right?
例如，它会引起水果的反应，对吧？
You see a piece of fruit and it's not ripe, but it gets a lot of sunlight and it ripens.
你看到一块水果，它还没有成熟，但是它接受了很多阳光，它就成熟了。
That's because the electromagnetic energy of sunlight had an impact on that plant or that tree or even on the fruit directly.
那是因为阳光的电磁能对植物或树甚至直接对果实产生影响。
Andrew Huberman:
安德鲁·休伯曼：
As a parallel example of energy and its ability to impact other things, we are all familiar with food and the fact that food has calories.
作为能量及其影响其他事物的能力的一个平行例子，我们都熟悉食物以及食物含有卡路里的事实。
Calorie is a measure of energy.
卡路里是能量的衡量标准。
It has everything to do with how much heat is generated when you burn a particular article of food, believe it or not.
不管你信不信，它与燃烧特定食物时产生的热量有很大关系。
And it turns out that how hot a given article of food burns gives you a sense of how much energy it can provide your body in terms of your body's ability to store or use that energy.
事实证明，特定食物燃烧的温度可以让您了解它可以为您的身体提供多少能量，以及您身体储存或使用该能量的能力。
So again, think of light as electromagnetic energy, but really put that word energy into capital letters, embed that in your mind going forward, and you'll understand most of the first bullet point of what light is in terms of the physics of light.
再说一遍，将光视为电磁能，但真正将“能量”这个词放入大写字母中，将其嵌入到您的脑海中，然后您就会从光的物理角度理解光的第一个要点。
Andrew Huberman:
安德鲁·休伯曼：
Now, the second thing that you need to understand about the physics of light is that light has many different wavelengths.
现在，您需要了解的关于光物理学的第二件事是光有许多不同的波长。
And the simplest way to conceptualize this is to imagine that cover of that Pink Floyd album where there's a prism.
概念化这一点的最简单方法是想象 Pink Floyd 专辑的封面上有一个棱镜。
You have a white beam of light going into that prism, and then the prism splits that beam of light into what looks like a rainbow.
一束白色光束进入棱镜，然后棱镜将该光束分裂成看起来像彩虹的东西。
So you've got your reds, your orange, your greens, your blues, your purples, et cetera.
所以你有红色、橙色、绿色、蓝色、紫色等等。
Anytime we have light in our environment that is so called white light, it includes all those wavelengths.
任何时候我们的环境中存在所谓的白光的光，它都包括所有这些波长。
But sunlight and other forms of light also have other wavelengths of light that we can't see.
但是阳光和其他形式的光也有我们看不到的其他波长的光。
So when we think about the rainbow, that's just the visible spectrum of light.
所以当我们想到彩虹时，它只是可见光谱。
There are also wavelengths of light that are not visible to us, but that are visible to some other animals, and that can still impact your brain and body because there is still energy at those wavelengths.
还有一些我们不可见的光波长，但对其他一些动物来说是可见的，并且仍然会影响您的大脑和身体，因为这些波长仍然存在能量。
Andrew Huberman:
安德鲁·休伯曼：
I'll give a few examples of this.
我将举几个例子。
Humans are not a species that can see into the infrared realm of the spectrum.
人类不是能够看到光谱红外区域的物种。
A pit viper, meaning a snake, that has infrared sensors, however, can sense in the infrared.
然而，蝰蛇（意思是蛇）具有红外传感器，可以感知红外线。
So if you were to walk through a jungle and there's a pit viper there, it sees you as a cloud of heat emission because your body is emitting infrared energy all the time.
因此，如果你走过丛林，那里有一条毒蛇，它会将你视为一团热辐射云，因为你的身体一直在发射红外能量。
You're casting off infrared energy.
你正在释放红外线能量。
The snake can see it.
蛇可以看到它。
You can't.
你不能。
If you were to put on a particular set of goggles that were infrared goggles, well then you would be able to see the heat emissions of any organism, human or otherwise, that could emit infrared energy.
如果您戴上一套特定的护目镜，即红外护目镜，那么您将能够看到任何可以发射红外能量的生物体（人类或其他生物体）的热发射。
Andrew Huberman:
安德鲁·休伯曼：
Let's take the opposite end of the spectrum.
让我们看看光谱的另一端。
We are familiar with seeing things that are blue or green or very pale blue, but as we say, below that, meaning even shorter wavelength light, is out there.
我们很熟悉看到蓝色、绿色或非常淡蓝色的东西，但正如我们所说，低于这些颜色的光，意味着波长更短的光，就在那里。
Ultraviolet light is a really good example of light energy that's coming from the sun and is in our environment and is being reflected off surfaces all the time.
紫外线是来自太阳的光能的一个很好的例子，它存在于我们的环境中，并且一直被表面反射。
We don't see it and yet if it's very bright outside, that ultraviolet light can burn our skin.
我们看不到它，但如果外面非常明亮，紫外线就会灼伤我们的皮肤。
As you'll learn in today's episode, ultraviolet light can also positively impact us.
正如您将在今天的节目中了解到的那样，紫外线也可以对我们产生积极的影响。
In fact, I will describe a particular set of new results that show that ultraviolet light viewed for just a few minutes each day or landing on the skin for just a few minutes each day can actually offset a lot of pain.
事实上，我将描述一组特定的新结果，这些结果表明，每天仅观察几分钟的紫外线或每天仅照射在皮肤上几分钟的紫外线实际上可以抵消很多疼痛。
It actually has the ability to reduce the amount of pain sensed by your body, and we now understand the specific circuits in the brain and body that allow that to happen.
它实际上能够减少身体感受到的疼痛，我们现在了解了大脑和身体中允许这种情况发生的特定电路。
I'll talk about that and the related protocols a little bit later.
稍后我将讨论这一点以及相关协议。
Andrew Huberman:
安德鲁·休伯曼：
So the important thing to understand about the physics of light is that there's energy at all these different wavelengths.
因此，了解光物理学的重要一点是，所有这些不同波长都存在能量。
We only see some of those wavelengths, which basically is to say that light impacts us at many different levels.
我们只能看到其中的一些波长，这基本上就是说光在许多不同层面上影响我们。
The so-called levels that I'm referring to are the different wavelengths of light.
我所说的级别是光的不同波长。
And you are welcome to think of the different wavelengths of light as different colors, but do understand that there are truly colors of light that you and I can't see and yet that have powerful impact on your brain and body.
欢迎您将不同波长的光视为不同的颜色，但请务必了解，确实存在您和我看不到的光颜色，但它们对您的大脑和身体产生强大的影响。
Andrew Huberman:
安德鲁·休伯曼：
Now, the third bullet point to understand about the physics of light is that different wavelengths of light, because of the way that their wave travels, can penetrate tissues to different depths.
现在，要了解光物理学的第三个要点是，不同波长的光，由于其波传播的方式，可以穿透组织到不同的深度。
This is very, very important.
这非常非常重要。
Today we're going to talk a lot about red-light therapies and near-infrared light therapies.
今天我们将详细讨论红光疗法和近红外光疗法。
Those are so called longer wavelengths.
这些就是所谓的较长波长。
Longer wavelengths, just think of a bigger, longer wave, right, a bigger curve as opposed to short-wavelength light, which is going to be shorter, right?
更长的波长，想想更大、更长的波，对吧，更大的曲线，而不是短波长的光，它会更短，对吧？
A short-wavelength light would be something like blue or green light or ultraviolet light.
短波长光类似于蓝光、绿光或紫外光。
Andrew Huberman:
安德鲁·休伯曼：
Blue, green and ultraviolet light, because it's short-wavelength light, doesn't tend to penetrate tissues very easily.
蓝色、绿色和紫外线，因为它们是短波长光，所以不容易穿透组织。
It has to do with the way that the physics of light interacts with the physical properties of your skin and other tissues of your body.
它与光的物理特性与皮肤和身体其他组织的物理特性相互作用的方式有关。
But basically, if you were to shine UV light onto your arm, for instance, it could impact the skin on the surface of the arm and maybe some of the cells just beneath the top layer of skin, but it wouldn't penetrate much deeper.
但基本上，例如，如果您将紫外线照射到手臂上，它可能会影响手臂表面的皮肤，甚至可能影响皮肤表层下方的一些细胞，但不会穿透得更深。
Andrew Huberman:
安德鲁·休伯曼：
Long-wavelength light, like red light and near-infrared light, has this amazing ability to penetrate through tissues including your skin.
长波长光，如红光和近红外光，具有惊人的穿透组织（包括皮肤）的能力。
And so if we were to shine a red light or near-infrared light onto your arm, it would pass through that top layer of skin.
因此，如果我们将红光或近红外光照射到您的手臂上，它就会穿过皮肤的顶层。
It might impact it a little bit, but it could penetrate deeper into your skin, not just to the skin layers, but maybe even down to the bone, maybe even down to the bone marrow.
它可能会产生一点影响，但它可能会更深入地渗透到你的皮肤中，不仅仅是渗透到皮肤层，甚至可能渗透到骨头，甚至渗透到骨髓。
And for many people, this would be hard to conceptualize.
对于许多人来说，这很难概念化。
You think, well, wait, I've got a skin there.
你想，好吧，等等，我有一张皮肤。
Doesn't the light just bounce off?
光不是直接反射回来吗？
And the answer is no, because of the way that long-wavelength light interacts with the absorbance properties of your skin.
答案是否定的，因为长波长光与皮肤的吸收特性相互作用。
Absorbance properties are just the way that the skin takes light energy and converts it into a different form of energy.
吸收特性只是皮肤吸收光能并将其转化为不同形式的能量的方式。
And your skin is not able to take long-wavelength light like red light and near-infrared light and absorb it, but the tissues deeper in your body can.
您的皮肤无法吸收红光和近红外光等长波长光，但身体深处的组织可以。
Andrew Huberman:
安德鲁·休伯曼：
So if you shine red light or near-infrared light onto the surface of your skin, you'll see a red glow there as a reflectance on the surface of your skin.
因此，如果您将红光或近红外光照射到皮肤表面，您会看到红色的光芒，作为皮肤表面的反射。
But a lot of the photon energy, the light energy in those longer wavelengths is indeed passing through those top layers of skin into the deeper layers of skin and can even make it into the deep layers of your arm.
但大量的光子能量，即那些较长波长的光能确实会穿过皮肤的表层进入皮肤的深层，甚至可以进入手臂的深层。
Andrew Huberman:
安德鲁·休伯曼：
As we start to transition from the physics of light to the biological impacts of light, just understanding that the different wavelengths of light impact our tissues at different levels, literally at different depths, will help you better understand how light of different colors, of different intensities, and how long you are exposed to those colors and of light can change the way that the cells and the organs of your body work.
当我们开始从光的物理学转向光的生物影响时，只要了解不同波长的光在不同层面（实际上是在不同深度）影响我们的组织，将帮助您更好地了解不同颜色、不同强度的光以及您暴露在这些颜色和光下的时间如何改变您身体的细胞和器官的工作方式。
Andrew Huberman:
安德鲁·休伯曼：
If it didn't sound weird enough that you can pass light through particular tissues and have them land and be absorbed at tissues deeper in your body, well, it turns out that different wavelengths of light are also best absorbed by particular so-called organelles within your cells.
如果你可以让光穿过特定的组织并让它们着陆并被身体更深层的组织吸收，这听起来还不够奇怪，那么事实证明，不同波长的光也最容易被细胞内的特定所谓细胞器吸收。
What are organelles?
什么是细胞器？
Organelles are the different compartments and different functions within a given cell.
细胞器是给定细胞内的不同区室和不同功能。
So for instance, your mitochondria, which are responsible for generating ATP and energy in your cells, those exist at a particular depth, at a particular location within a cell.
例如，线粒体负责在细胞中产生 ATP 和能量，它们存在于细胞内的特定深度、特定位置。
They're not all at the cell surface.
它们并不都在细胞表面。
They sit somewhat deeper in the cell.
它们位于牢房较深处。
The nucleus of your individual cells contains DNA and that sits at a particular depth or location within your cell.
单个细胞的细胞核含有 DNA，位于细胞内的特定深度或位置。
Andrew Huberman:
安德鲁·休伯曼：
Different wavelengths of light not only can penetrate down into different tissues and into different cells of your body, but they can also penetrate and access particular organelles, meaning mitochondria or the nucleus or the different aspects of your cells that are responsible for different functions.
不同波长的光不仅可以穿透到身体的不同组织和不同细胞，而且还可以穿透和进入特定的细胞器，即线粒体或细胞核或负责不同功能的细胞的不同方面。
This is exquisitely important and it's exquisitely powerful because as you'll learn today, particular wavelengths of light can be used to stimulate the function of particular organelles within particular cells, within particular organs of your body.
这非常重要，而且非常强大，因为正如您今天将了解到的，特定波长的光可用于刺激特定细胞内、身体特定器官内的特定细胞器的功能。
Andrew Huberman:
安德鲁·休伯曼：
I can think of no other form of energy, not sound, not chemical energy, so not drugs, not food, not touch, no form of energy that can target the particular locations in our cells, in our organelles, in our organs, and in our body to the extent that light can.
我想不出任何其他形式的能量，声音，化学能，药物，食物，触摸，没有任何形式的能量可以像光那样瞄准我们细胞、细胞器、器官和身体中的特定位置。
In other words, if you had to imagine a real world surgical tool by which to modulate our biology light would be the sharpest and the most precise of those tools.
换句话说，如果你必须想象一个现实世界的手术工具来调节我们的生物光将是这些工具中最锋利和最精确的。
Now, let's talk about how light is converted into biological signals, several ways in which that is accomplished.
现在，我们来谈谈光是如何转化为生物信号的，以及实现这一点的几种方式。
But the fundamental thing to understand is this notion of absorption of light energy, certain pigments or colors in the thing that is receiving the light energy, meaning the thing that the light energy lands on are going to absorb particular wavelengths of light.
但要理解的基本问题是光能吸收的概念，接收光能的物体中的某些色素或颜色，意味着光能落在的物体将吸收特定波长的光。
Andrew Huberman:
安德鲁·休伯曼：
Now, I promise you that you already intuitively know how this works.
现在，我向您保证您已经直观地知道这是如何工作的。
For instance, if you were to sit outside on a very bright sunny day and you had a table in front of you that was metal, you might find it hard to look down at that metal table because it's reflecting a lot of light of particular wavelengths.
例如，如果您在阳光灿烂的日子坐在外面，面前有一张金属桌子，您可能会发现很难低头看那张金属桌子，因为它反射了大量特定波长的光。
If that table were pitch black, however, it wouldn't reflect quite as much and you would be able to comfortably look at it.
然而，如果那张桌子是漆黑的，它的反射就不会那么严重，你就能舒服地看着它。
If that table were red, it might be somewhere in between.
如果那张桌子是红色的，它可能介于两者之间。
If that table were green, it would be also somewhere in between.
如果那张桌子是绿色的，它也会介于两者之间。
But let's say it were very light blue, well then it might reflect almost as much as a table that were just metal or a white table surface.
但假设它是非常浅的蓝色，那么它的反射率可能几乎与金属桌子或白色桌面一样多。
So the absorbance properties of a given surface will determine whether or not light energy goes and stays at that location and has an impact on that location, or whether not it bounces off.
因此，给定表面的吸收特性将决定光能是否进入并停留在该位置并对该位置产生影响，或者是否会反弹。
Andrew Huberman:
安德鲁·休伯曼：
Every biological function of light has to do with the absorbance or the reflectance of light or light passing through that particular thing, meaning that particular cell or compartment within a cell.
光的每个生物功能都与光的吸收率或反射率或穿过特定物体（即特定细胞或细胞内的隔室）的光有关。
I'd like to make it clear how this works by using the three primary examples of how you take light in your environment and convert it into biological events.
我想通过三个主要示例来阐明其工作原理，即如何在环境中获取光并将其转化为生物事件。
Andrew Huberman:
安德鲁·休伯曼：
We have photoreceptors in the back of our eyes.
我们的眼睛后面有感光器。
These photoreceptors come in two major types, the so-called rods and the cones.
这些感光器有两种主要类型，即所谓的视杆细胞和视锥细胞。
The rods are very elongated.
杆非常细长。
They look like rods and the cones look like little triangles.
它们看起来像杆，锥体看起来像小三角形。
Rods and cones have within them photopigment.
视杆细胞和视锥细胞内含有感光色素。
They have dark stuff that's stacked up in little layers.
它们有小层堆积的黑色物质。
Rods absorb light of essentially any wavelength.
棒吸收基本上任何波长的光。
There's some variation to that, but let's just say rods don't care about the different colors of light.
这有一些变化，但我们只能说视杆细胞不关心不同颜色的光。
They will absorb light energy, photon energy; if it's red, if it's green, if it's blue, if it's yellow, doesn't matter, as long as that light is bright enough.
它们会吸收光能、光子能；如果它是红色的，如果它是绿色的，如果它是蓝色的，如果它是黄色的，都没关系，只要那个光足够亮。
It turns out that rods are very, very sensitive.
事实证明视杆细胞非常非常敏感。
They can detect very, very small numbers of photons.
它们可以探测到非常非常少量的光子。
And rods are essentially what you use to see in very low light conditions.
视杆细胞本质上是您在非常弱的光照条件下看到的东西。
We'll return more to vision later.
稍后我们将更多地回到视觉上。
Andrew Huberman:
安德鲁·休伯曼：
The cones come in three major varieties, at least for most people who aren't colorblind.
视锥细胞分为三种主要类型，至少对于大多数非色盲的人来说是这样。
You have so-called red cones, green cones and blue cones, but they're not really red, green and blue in the back of your eye.
你有所谓的红色视锥细胞、绿色视锥细胞和蓝色视锥细胞，但它们在你的眼睛后部并不是真正的红色、绿色和蓝色。
They are cones that either absorb long-wavelength light, red; that absorb medium-wavelength light, green; or short-wavelength light, blue.
它们是锥体，可以吸收长波长的红光；吸收中波长光，绿色；或短波长光，蓝色。
The reason that they can absorb different wavelengths of light is they have different photopigments.
它们之所以能吸收不同波长的光，是因为它们具有不同的感光色素。
So, much as the example I gave before, where you have different tables outside in the sunny environment and some are reflecting light more than others, others are absorbing light more than others, well, so too the photoreceptors, meaning the cones, are absorbing light of different wavelengths to different extents.
所以，就像我之前举的例子一样，在阳光明媚的环境下，外面有不同的桌子，有些桌子比其他桌子反射更多的光，另一些则比其他桌子吸收更多的光，感光细胞（即视锥细胞）也不同程度地吸收不同波长的光。
Andrew Huberman:
安德鲁·休伯曼：
In an absolutely incredible way, your brain is actually able to take that information and create this perception that we have of color.
您的大脑实际上能够以一种绝对令人难以置信的方式获取该信息并创建我们对颜色的感知。
But that's another story altogether that we'll just touch on a little bit more later.
但这完全是另一个故事，我们稍后会详细讨论。
But if you want to learn all about, you can go to our episode on vision.
但如果您想了解全部内容，可以观看我们关于视觉的剧集。
So that's photoreceptors in the back of your eye absorbing light of different wave lengths, rods and cones.
这就是眼睛后部的光感受器吸收不同波长、视杆细胞和视锥细胞的光。
Andrew Huberman:
安德鲁·休伯曼：
The other place, of course, where light can impact our body is on our surface, on our skin.
当然，光可以影响我们身体的另一个地方是我们的表面，我们的皮肤。
And skin has pigment too.
皮肤也有色素。
We call that pigment melanin.
我们称之为黑色素。
We have within our skin multiple cell types, but in the top layer of skin, which is called the epidermis, we have keratinocytes and we have melanocytes.
我们的皮肤内有多种细胞类型，但在皮肤的顶层（称为表皮）中，有角质形成细胞和黑素细胞。
And the melanocytes are the cells that create pigmentation of the skin.
黑素细胞是产生皮肤色素沉着的细胞。
And, of course, there is wide variation in the degree to which there's pigmentation of the skin, which has to do with genetics, also has to do with where you were born and raised, how much light exposure you have throughout the year, right?
当然，皮肤色素沉着的程度存在很大差异，这与遗传有关，也与您出生和长大的地方以及您全年暴露在光线下的程度有关，对吗？
Andrew Huberman:
安德鲁·休伯曼：
So people toward the equator tend to have more melanocyte activity than people who are located at the North Pole.
因此，靠近赤道的人往往比位于北极的人有更多的黑色素细胞活性。
And of course, people live at different locations throughout the earth, regardless of their genetic background or where they were born.
当然，人们生活在地球上的不同地点，无论他们的遗传背景或出生地如何。
And so, as you all know, with light exposure, those melanocytes will turn on genetic programs and other biological programs that lead to enhanced pigmentation on the skin, which we call tanning.
因此，众所周知，在光照下，这些黑素细胞会启动遗传程序和其他生物程序，导致皮肤色素沉着增强，我们称之为晒黑。
The way they do that is by absorbing UV light specifically.
他们这样做的方法是专门吸收紫外线。
So with melanocytes, we have a very specific example of how pigment absorbs light of a particular length, in this case, ultraviolet short-wavelength light, which in turn creates a set of biological signals within those cells, that in turn creates changes in our skin pigmentation.
因此，对于黑素细胞，我们有一个非常具体的例子，说明色素如何吸收特定长度的光，在这种情况下，是紫外线短波长光，这反过来又在这些细胞内产生一组生物信号，进而引起我们皮肤色素沉着的变化。
Andrew Huberman:
安德鲁·休伯曼：
So we have photoreceptors, we have melanocytes.
所以我们有光感受器，我们有黑素细胞。
And the third example I'd like to provide is that of every cell of your body.
我想提供的第三个例子是你身体的每个细胞。
And what I mean by that is that every cell of your body, meaning a cell that is part of your bone tissue or your bone marrow or heart tissue or liver or spleen, if light can access those cells, it will change the way that those cells function for better or for worse.
我的意思是，你身体的每个细胞，即属于你的骨组织、骨髓、心脏组织、肝脏或脾脏的细胞，如果光可以进入这些细胞，它将改变这些细胞的功能方式，无论是好是坏。
For many organs within our body that reside deep to our skin, light never arrives at those cells.
对于我们体内许多位于皮肤深处的器官来说，光线永远不会到达这些细胞。
A really good example of this that we'll touch on later is the spleen.
脾脏就是一个很好的例子，我们稍后会谈到。
Unless you have massive damage to your body surface, unless you literally have a hole in your body, light will never land directly on your spleen.
除非你的身体表面受到严重损伤，除非你的身体确实有一个洞，否则光线永远不会直接落在你的脾脏上。
But the spleen still responds to light information through indirect pathways, and those indirect pathways arise through light arriving on the skin and light arriving on the eyes.
但脾脏仍然通过间接途径对光信息做出反应，而这些间接途径是通过到达皮肤的光和到达眼睛的光而产生的。
Andrew Huberman:
安德鲁·休伯曼：
So a key principle that I'm going to return to again and again today is that the ways in which light can impact the biology of your organelles, your cells, your organs, and the tissues and, indeed, your whole body, can either be direct — so for instance, light onto your skin impacting skin or light onto your photoreceptors impacting the photoreceptors of your eye — or it can be indirect; it can be light arriving on your photoreceptors, the photoreceptors then informing another cell type, which informs another cell type, which then relays a signal in kind of a bucket brigade manner off to the spleen and says to the spleen, "Hey, there's a lot of UV light out here.
因此，我今天要反复讨论的一个关键原则是，光影响细胞器、细胞、器官和组织乃至整个身体的生物学的方式可以是直接的——例如，照射到皮肤上的光会影响皮肤，或者照射到光感受器上的光会影响眼睛的光感受器——也可以是间接的；它可以是到达你的光感受器的光，然后光感受器通知另一种细胞类型，另一种细胞类型通知另一种细胞类型，然后以桶队的方式将信号传递到脾脏，并对脾脏说：“嘿，这里有很多紫外线。
We're actually under stress.
我们其实压力很大。
In fact, there's so much UV light that you need to activate an immune program to protect the skin." And in response to that, the spleen can deploy certain signals in certain cell types to go out and start repairing skin that's being damaged by UV light.
事实上，紫外线太多，你需要激活免疫程序来保护皮肤。”作为回应，脾脏可以在某些细胞类型中部署某些信号，并开始修复被紫外线损坏的皮肤。
Andrew Huberman:
安德鲁·休伯曼：
So we have direct signals and we have indirect signals, but in every case, it starts with light of particular wavelengths being absorbed by particular pigments or properties of the surfaces that those light waves land on.
因此，我们有直接信号，也有间接信号，但在每种情况下，它都是从特定波长的光被特定颜料或这些光波所落在的表面的特性吸收开始的。
And as you recall from our discussion about the physics of light, remember, it's not just about light impinging on the surface of your body.
当您回想起我们关于光物理学的讨论时，请记住，这不仅仅是光照射到您身体表面的问题。
Light can actually penetrate deep to the skin and access at least certain tissues and cells of your body.
光实际上可以深入皮肤并至少进入身体的某些组织和细胞。
Even though you can't see those wavelengths of light, they are getting into you all the time.
尽管你看不到这些波长的光，但它们一直在进入你的体内。
Andrew Huberman:
安德鲁·休伯曼：
So perhaps the best way to wrap this discussion about the physics and the biology of light with a bit of a bow is to think about light as a transducer, meaning a communicator of what's going on in the environment around you, and that some of those signals are arriving at the surface and impacting the surface of your body, but many of those signals are being taken by cells at the surface of your body, meaning your melanocytes in your skin and the photoreceptors of your eyes, and then being passed off as a set of instructions to the other organs and tissues of your body.
因此，也许最好的方式来概括一下关于光的物理和生物学的讨论，就是把光想象成一个传感器，意味着你周围环境中正在发生的事情的通讯器，其中一些信号到达表面并影响你身体的表面，但其中许多信号被你身体表面的细胞接收，意味着你皮肤中的黑素细胞和你眼睛的光感受器，然后作为一组指令传递给另一个人你身体的器官和组织。
Andrew Huberman:
安德鲁·休伯曼：
Light can impact our biology in very fast, moderately fast, and slow ways, but even the slow ways in which light can impact our biology can be very powerful and very long-lasting.
光可以以非常快、中快和慢速的方式影响我们的生物体，但即使光影响我们的生物体的慢速方式也可能非常强大且非常持久。
Just as a quick example of the rapid effects of light on our biology, if you were to go from a room that is dimly lit or dark into a very brightly lit room, you would immediately feel very alert.
举个简单的例子来说明光对我们的生物学的快速影响，如果你从一个光线昏暗或黑暗的房间进入一个光线非常明亮的房间，你会立即感到非常警觉。
You might say, "No, that's not true.
你可能会说：“不，那不是真的。
Sometimes I wake up and it's dark, and I kind of stumble out and it's lighter out in the next room, and it takes me a while to wake up." Ah.
有时我醒来，天已经黑了，我就跌跌撞撞地走出去，隔壁房间的光线更亮了，我需要一段时间才能醒来。”啊。
But if we were to move you from a room that was very dark to very bright, a signal conveyed from your eyes to an area of your brain stem called the locus coeruleus would cause the release of adrenaline similar to the release of adrenaline if you were to be dropped into very, very cold water all of a sudden.
但如果我们把你从一个非常黑暗的房间移到非常明亮的房间，从你的眼睛传递到脑干的蓝斑区域的信号会导致肾上腺素的释放，就像你突然掉进非常非常冷的水中一样。
It's just an immediate wake-up signal to your brain and body.
这只是向您的大脑和身体发出立即唤醒信号。
Andrew Huberman:
安德鲁·休伯曼：
So that's an example of a rapid effect of light on your biology, not a very typical one, but nonetheless, one that has a hardwired biological mechanism.
这是光对生物体产生快速影响的一个例子，虽然不是一个非常典型的例子，但仍然具有固有的生物机制。
At the other end of the spectrum are what we call slow-integrating effects of light on our biology.
另一方面，我们称之为光对我们的生物学的缓慢整合效应。
So what I mean by that are ways in which your body is taking information about light in the environment, not in the sort of snapshot, acute sense, but averaging the amount of light in your environment, and that average light information is changing the way that your biology works.
所以我的意思是，你的身体获取有关环境中光的信息的方式，不是以快照的方式，敏锐的感觉，而是对你环境中的光量进行平均，而平均光信息正在改变你的生物学运作方式。
But even though this is a slow process, as I mentioned before, it's a very powerful one.
但正如我之前提到的，尽管这是一个缓慢的过程，但它是一个非常强大的过程。
The primary example of this are so-called circannual rhythms.
主要的例子是所谓的昼夜节律。
Circannual rhythms are literally a calendar that exists within your body that uses not numbers, but amounts of hormone that are released into your brain and body each day and each night as a way of knowing where you are in the 365-day-calendar year.
昼夜节律实际上是存在于您体内的日历，它使用的不是数字，而是每天每晚释放到您的大脑和身体中的激素量，以此来了解您在 365 天的日历年中所处的位置。
Andrew Huberman:
安德鲁·休伯曼：
Now, that might seem kind of crazy, but it's not crazy.
现在，这可能看起来有点疯狂，但其实并不疯狂。
The earth travels around the sun once every 365 days, and depending on where you are on the earth, where you live, you are going to get more or less light each day, on average, depending on the time of year.
地球每 365 天绕太阳一周，并且根据您在地球上的位置、您居住的地方，您平均每天会获得或多或少的光，具体取决于一年中的不同时间。
So if you're in the Northern Hemisphere in the winter months, days are shorter, nights are longer.
因此，如果您在冬季身处北半球，白天会更短，夜晚会更长。
In the summer months, days are longer, nights are shorter.
在夏季，白天更长，夜晚更短。
And of course, things change whether or not you're in the Northern Hemisphere or the Southern Hemisphere.
当然，无论您是在北半球还是南半球，情况都会发生变化。
But nonetheless, in short days, you have more darkness, that's obvious.
但尽管如此，在短短的几天里，你会遇到更多的黑暗，这是显而易见的。
Andrew Huberman:
安德鲁·休伯曼：
And if you understand that light arriving on the eyes is absorbed by a particular cell type called the intrinsically photosensitive ganglion cell.
如果您了解到达眼睛的光被一种称为本质光敏神经节细胞的特定细胞类型吸收。
It's just a name.
这只是一个名字。
You don't need to know the name, but if you want, it's the so-called intrinsically photosensitive ganglion cell, also called the melanopsin cell, because it contains an opsin, a photopigment that absorbs short-wavelength light that arrives through sunlight.
你不需要知道它的名字，但如果你想的话，它就是所谓的本质光敏神经节细胞，也称为黑视蛋白细胞，因为它含有视蛋白，一种吸收通过阳光到达的短波长光的感光色素。
Those cells communicate to particular stations in the brain that in turn connect to your so-called pineal gland, which is this little pea -sized gland in the middle of your brain that releases a hormone called melatonin.
这些细胞与大脑中的特定站点进行通信，而这些站点又与所谓的松果体相连，松果体是大脑中部豌豆大小的小腺体，可释放一种称为褪黑激素的激素。
The only thing you need to know is that light activates these particular cells, the intrinsically photosensitive melanopsin cells, which in turn shuts down the production of melatonin from the pineal gland.
您唯一需要知道的是，光会激活这些特殊的细胞，即本质上感光的黑视素细胞，从而阻止松果体产生褪黑激素。
Andrew Huberman:
安德鲁·休伯曼：
If you think about this in terms of the travel of the earth around the sun across the year, what it means is that in short days, because there's very little light, on average, landing on these cells, the duration of melatonin release will be much longer, because, as I mentioned before, light inhibits, it shuts down melatonin.
如果你从地球在一年中绕太阳运行的角度来思考这一点，这意味着在很短的白天里，因为平均而言，到达这些细胞上的光很少，褪黑激素释放的持续时间会更长，因为，正如我之前提到的，光会抑制，它会关闭褪黑激素。
Whereas in the summer months, much more light, on average, will land on your eyes, because days are longer, even if you're spending more time indoors, on average, you're going to get more light to activate these cells.
而在夏季，平均而言，更多的光线会落在您的眼睛上，因为白天更长，即使您在室内花费更多的时间，平均而言，您也会获得更多的光线来激活这些细胞。
And because light shuts down melatonin production, what you'll find is that the duration of melatonin release for the pineal is much shorter.
由于光线会停止褪黑激素的产生，您会发现松果体释放褪黑激素的持续时间要短得多。
Andrew Huberman:
安德鲁·休伯曼：
So melatonin is a transducer.
所以褪黑激素是一种传感器。
It's a communicator of how much light, on average, is in your physical environment.
它是物理环境中平均光量的传达器。
What this means is for people living in the Northern Hemisphere, you're getting more melatonin release in the winter months than you are in the summer months.
这对于生活在北半球的人们来说意味着，冬季释放的褪黑激素比夏季多。
So you have a calendar system that is based on a hormone, and that hormone is using light in order to determine where you are in that journey around the sun.
因此，你有一个基于激素的日历系统，而该激素利用光来确定你在围绕太阳的旅程中所处的位置。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is beautiful, at least to me it's beautiful, because what it means is that the environment around us is converted into a signal that changes the environment within us.
现在，这很美丽，至少对我来说很美丽，因为这意味着我们周围的环境被转换成改变我们内部环境的信号。
That signal is melatonin, and melatonin is well-known for its role in making us sleepy each night and allowing us to fall asleep.
这个信号就是褪黑激素，而褪黑激素因其让我们每晚感到困倦并让我们入睡的作用而闻名。
Andrew Huberman:
安德鲁·休伯曼：
Many of you have probably heard before, I am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological.
你们中的许多人可能以前听说过，出于多种原因，我不太喜欢褪黑激素补充剂，但顺便说一句，大多数补充剂中的褪黑激素水平太高，无法真正被视为生理性的。
They are indeed supraphysiological, in most cases, and melatonin can have a number of different effects, not just related to sleep, but that's supplemented melatonin.
在大多数情况下，它们确实是超生理的，褪黑激素可以产生许多不同的影响，不仅与睡眠有关，而且还与补充褪黑激素有关。
Andrew Huberman:
安德鲁·休伯曼：
Here I'm talking about our natural production and release of melatonin according to where we are in the 365-day-calendar year.
我在这里谈论的是我们根据 365 天日历年的情况来自然产生和释放褪黑激素。
Endogenous melatonin, meaning the melatonin that we make within our bodies naturally, not melatonin that's supplemented, has two general categories of effects.
内源性褪黑激素是指我们体内自然产生的褪黑激素，而不是补充的褪黑激素，它具有两大类作用。
The first set of effects are so-called regulatory effects, and the others are protective effects.
第一组效应是所谓的调节效应，其他效应是保护效应。
The regulatory effects are, for instance, that melatonin can positively impact bone mass.
例如，褪黑激素的调节作用可以对骨量产生积极影响。
So melatonin can, for instance, turn on the production of osteoblasts, which are essentially stem cells that make more bone for us, that make our bone stronger, and that can replace damaged aspects of our bone.
例如，褪黑激素可以启动成骨细胞的产生，而成骨细胞本质上是干细胞，可以为我们制造更多的骨骼，使我们的骨骼更坚固，并且可以替代骨骼受损的部分。
Andrew Huberman:
安德鲁·休伯曼：
Melatonin is also involved in maturation of the gonads during puberty, the ovaries and the testes.
褪黑激素还参与青春期性腺、卵巢和睾丸的成熟。
Although there the effects of melatonin tend to be suppressive on maturation of the ovaries and testes, meaning high levels of melatonin tend to reduce testicle volume and reduce certain functions within the testes, including sperm production and testosterone production.
尽管褪黑激素的作用往往会抑制卵巢和睾丸的成熟，这意味着高水平的褪黑激素往往会减少睾丸体积并降低睾丸内的某些功能，包括精子生成和睾酮生成。
And within the ovaries, melatonin can suppress the maturation of eggs, et cetera.
在卵巢内，褪黑激素可以抑制卵子的成熟等。
Andrew Huberman:
安德鲁·休伯曼：
Now, I don't want anyone to get scared if you've been taking melatonin, mostly effects of melatonin on those functions are reversible.
现在，如果您一直在服用褪黑激素，我不希望任何人感到害怕，褪黑激素对这些功能的影响大多是可逆的。
But I should point out that one of the reasons why children don't go into puberty until a particular age is that young children tend to have chronically high endogenous melatonin, and that is healthy, to keep them out of puberty until it's the right time for puberty to happen.
但我应该指出，孩子们直到特定年龄才进入青春期的原因之一是，幼儿往往具有长期较高的内源性褪黑激素，这是健康的，可以阻止他们进入青春期，直到青春期发生的正确时间。
So melatonin can increase bone mass, but reduces gonad mass, so to speak.
所以可以这么说，褪黑激素可以增加骨质，但会减少性腺质量。
Andrew Huberman:
安德鲁·休伯曼：
It's going to have varying effects depending on the ratios and levels of other hormones and other biological events in the body.
它会产生不同的影响，具体取决于体内其他激素和其他生物事件的比例和水平。
But as you can see, melatonin has these powerful regulatory effects on other tissues.
但正如您所看到的，褪黑激素对其他组织具有强大的调节作用。
I should also mention that melatonin is a powerful modulator of placental development.
我还应该提到，褪黑激素是胎盘发育的强大调节剂。
So for anyone that's pregnant, if you're considering melatonin supplementation, please, please, please talk to your ob-gyn; talk to your other doctors as well.
因此，对于任何怀孕的人来说，如果您正在考虑补充褪黑激素，请咨询您的妇产科医生；也请与您的其他医生交谈。
You want to be very, very cautious because of the powerful effects that melatonin can have on the developing fetus and placenta.
您需要非常非常谨慎，因为褪黑激素会对发育中的胎儿和胎盘产生强大的影响。
Andrew Huberman:
安德鲁·休伯曼：
For people that are not pregnant, in fact, all people, melatonin has a powerful effect on the central nervous system as a whole.
对于未怀孕的人，实际上是所有人，褪黑激素对整个中枢神经系统都有强大的作用。
Your brain and spinal cord are the major components of your central nervous system, and melatonin, because it's associated with darkness — which is just another way of saying that light suppresses melatonin; melatonin is thereby associated with the dark phase of each 24-hour cycle — it can have a number of different effects in terms of waking up or making our body feel more sleepy.
你的大脑和脊髓是中枢神经系统和褪黑激素的主要组成部分，因为它与黑暗有关——这只是光抑制褪黑激素的另一种说法；因此，褪黑激素与每个 24 小时周期的黑暗阶段相关 - 它可以在唤醒或让我们的身体感觉更困方面产生许多不同的效果。
And it does that by way of impacting cells within our nervous system, literally turning on certain brain areas, turning off other brain areas, and it does that through a whole cascade of biological mechanisms.
它通过影响我们神经系统内的细胞来实现这一点，实际上是打开某些大脑区域，关闭其他大脑区域，并且它通过一整套生物机制来实现这一点。
A bit too detailed to get into today.
今天有点太详细了。
Andrew Huberman:
安德鲁·休伯曼：
So melatonin is regulating how awake or asleep we are.
因此，褪黑激素正在调节我们的清醒或睡眠状态。
It tends to make us more asleep, incidentally.
顺便说一句，它往往会让我们睡得更香。
It's regulating our timing of puberty, and it's regulating how our gonads, the testes and ovaries, function, even in adulthood to some extent.
它调节我们的青春期时间，调节我们的性腺、睾丸和卵巢的功能，甚至在某种程度上调节成年期的功能。
And it's regulating bone mass.
它可以调节骨量。
Andrew Huberman:
安德鲁·休伯曼：
As I mentioned before, melatonin also has protective effects.
正如我之前提到的，褪黑激素也具有保护作用。
It can activate our immune system.
它可以激活我们的免疫系统。
It is among the most potent antioxidants, so it is known to have certain anticancer properties and things of that sort, which is not to say that you simply want more melatonin.
它是最有效的抗氧化剂之一，因此众所周知，它具有某些抗癌特性和类似的特性，这并不是说您只是需要更多的褪黑激素。
I think a lot of people get misled when they hear something like melatonin has anticancer properties.
我认为很多人在听到褪黑激素等具有抗癌特性时都被误导了。
That doesn't mean that just cranking up the levels of melatonin by supplementing it, or by spending time in darkness and not getting any light, which would of course inhibit melatonin, is going to be beneficial for combating cancer.
这并不意味着仅仅通过补充褪黑激素来提高褪黑激素的水平，或者在黑暗中度过一段时间而不接受任何光照（这当然会抑制褪黑激素）将有益于对抗癌症。
That's not the way it works.
这不是它的工作方式。
It is actually the rise and fall of melatonin every 24-hour cycle and the changes in the duration of that melatonin signal throughout the season that has these anticancer and antioxidant effects.
实际上，褪黑激素每 24 小时周期的上升和下降以及整个季节褪黑激素信号持续时间的变化才具有这些抗癌和抗氧化作用。
So when we think about light impacting our biology, the reason I bring up melatonin as the primary example of that is A, because melatonin impacts so many important functions within our brain and body, but also because hormones in general, not always, but in general, are responsible for these slow modulatory effects on our biology.
因此，当我们考虑光对我们的生物学的影响时，我提出褪黑激素作为主要例子的原因是 A，因为褪黑激素影响我们大脑和身体内的许多重要功能，而且还因为一般而言，激素（并非总是）但总体而言，对我们的生物学产生了这些缓慢的调节作用。
Andrew Huberman:
安德鲁·休伯曼：
So I'm using this as an example of how light throughout the year is changing the way that the different cells and tissues and organs of your body are working, and that melatonin is the transducer of that signal.
因此，我以此为例来说明一年中的光如何改变身体不同细胞、组织和器官的工作方式，而褪黑激素是该信号的传感器。
So at this point, we can say light powerfully modulates melatonin, meaning it shuts down melatonin.
因此，在这一点上，我们可以说光强烈地调节褪黑激素，这意味着它会关闭褪黑激素。
Melatonin is both beneficial for certain tissues and suppressive for other tissues and functions.
褪黑激素既对某些组织有益，又对其他组织和功能有抑制作用。
What should we do with this information?
我们应该如何处理这些信息？
Well, it's very well-established now that one of the best things that we can all do is to get the proper amount of sunlight each day.
嗯，现在已经很确定的是，我们能做的最好的事情之一就是每天获得适量的阳光。
And by proper, I mean appropriate for that time of year.
我所说的“适当”是指适合一年中的那个时候。
Andrew Huberman:
安德鲁·休伯曼：
So in the summer months where the days are longer and nights are shorter, we would all do well to get more sunlight in our eyes.
因此，在白天较长、夜晚较短的夏季，我们最好让更多的阳光照射到眼睛里。
And again, it's going to be to our eyes, because as you recall, the pineal sits deep in the brain, and light can't access the pineal directly, at least not in humans.
再说一遍，这将是我们的眼睛，因为正如你所记得的，松果体位于大脑深处，光线无法直接进入松果体，至少在人类中不能。
So in order to get light information to the pineal and thereby get the proper levels of melatonin according to the time of year, we should all try and get outside as much as possible during the long days of summer and spring.
因此，为了让松果体获得光信息，从而根据一年中的时间获得适当的褪黑激素水平，我们都应该在夏季和春季漫长的白天尽可能多地到户外活动。
And in the winter months, it makes sense to spend more time indoors.
在冬季，花更多时间在室内是有意义的。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that suffer from seasonal effective disorder, which is a seasonal depression, or feel low during the fall and winter months, there are ways to offset this.
对于那些患有季节性效应障碍（即季节性抑郁症）或在秋季和冬季情绪低落的人来说，有一些方法可以抵消这种情况。
We did an entire episode on mood and circadian rhythms where we describe this.
我们做了一整集关于情绪和昼夜节律的节目，我们对此进行了描述。
So it does make sense for some people to get more bright light in their eyes early in the morning and throughout the day during the winter months as well.
因此，对于一些人来说，在清晨和冬季全天让眼睛接触到更明亮的光线确实是有意义的。
But nonetheless, changes in melatonin, meaning changes in the duration of melatonin release across the year, are normal and healthy.
但尽管如此，褪黑激素的变化，即一年中褪黑激素释放持续时间的变化，是正常且健康的。
So provided that you're not suffering from depression, it's going to be healthy to somewhat modulate your amount of indoor and outdoor time across...
因此，只要您没有患有抑郁症，稍微调整您的室内和室外时间将会是健康的......
Andrew Huberman:
安德鲁·休伯曼：
Healthy to somewhat modulate your amount of indoor and outdoor time across the year.
适当调整一年中室内和室外的时间是有益的。
The other thing to understand is this very firmly established fact, which is light powerfully inhibits melatonin.
另一件需要理解的事情是这个非常确定的事实，即光线会强烈抑制褪黑激素。
If you wake up in the middle of the night, and you go into the bathroom and you flip on the lights, and those are very bright overhead fluorescent lights, your melatonin levels — which would ordinarily be quite high in the middle of the night because you've been eyes-closed in the dark, presumably — will immediately plummet to near zero or zero.
如果你在半夜醒来，走进浴室，打开灯，头顶上的荧光灯非常明亮，你的褪黑激素水平——通常在半夜会很高，因为你在黑暗中闭着眼睛——会立即骤降到接近零或零。
We would all do well regardless of time of year to not destroy our melatonin in the middle of the night in this way.
无论一年中的什么时候，我们都应该做得很好，不要以这种方式在半夜破坏我们的褪黑激素。
So if you need to get up in the middle of the night and use the restroom, which is a perfectly normal behavior for many people, use the minimum amount of light required in order to safely move through the environment that you need to move through.
因此，如果您需要在半夜起床去洗手间（这对许多人来说是完全正常的行为），请使用所需的最小光量，以便安全地穿过您需要穿过的环境。
Andrew Huberman:
安德鲁·休伯曼：
Melatonin needs to come on early in the night.
褪黑激素需要在晚上早些时候发挥作用。
It actually starts rising in the evening and towards sleep.
实际上，它在晚上开始上升并接近睡眠。
But then as you close your eyes and you go to sleep, melatonin levels are going to continue to rise at least for several hours into the night.
但当你闭上眼睛入睡时，褪黑激素水平至少会持续上升几个小时。
Again, if you get up in the middle of the night, really try hard not to flip on a lot of bright lights.
再次强调，如果您半夜起床，请尽量不要打开太多明亮的灯光。
If you do that every once in a while, it's not going to be a problem.
如果你每隔一段时间这样做一次，那就不会有问题。
But if you're doing that night after night, you are really disrupting this fundamental signal that occurs every night regardless of winter, spring, summer, et cetera.
但如果你一夜又一夜地这样做，你真的会扰乱这个每天晚上都会出现的基本信号，无论冬天、春天、夏天等等。
And that is communicating information about where your brain and body should be in time.
这就是及时传达关于你的大脑和身体应该在哪里的信息。
And I know that's a little bit of a tricky concept, but really our body is not meant to function in the same way during the winter months as the summer months.
我知道这是一个有点棘手的概念，但实际上我们的身体在冬季的运作方式并不与夏季相同。
Andrew Huberman:
安德鲁·休伯曼：
There are functions that are specifically optimal for the shorter days of winter, and there are functions that are specifically optimal for the longer days of summer.
有些功能特别适合白天较短的冬季，有些功能特别适合白天较长的夏季。
So again, try to avoid bright light exposure to your eyes in the middle of the night.
所以再次强调，尽量避免半夜强光照射眼睛。
And for those of you that are doing shift work, what I can say is try and avoid getting bright light in your eyes in the middle of your sleep cycle.
对于那些轮班工作的人来说，我能说的是尽量避免在睡眠周期中让强光进入眼睛。
So even if you're sleeping in the middle of the day because you have to work at night, if you wake up during that bout of sleep, really try hard to limit the amount of light, which is going to be harder for shift workers, right?
因此，即使你因为晚上要工作而在中午睡觉，如果你在那段时间醒来，也要努力限制光线量，这对于轮班工人来说会更困难，对吧？
Because there are generally a lot more lights on and bright lights outside too.
因为通常有更多的灯亮着，外面也有明亮的灯光。
You would want to close the blinds and limit artificial light inside.
您需要关闭百叶窗并限制室内的人造光。
One way to bypass some of the inhibitory effects of light on melatonin is to change your physical environment by, for instance, dimming the lights.
绕过光线对褪黑激素的抑制作用的一种方法是改变你的物理环境，例如调暗灯光。
That's one simple way, very low-cost way.
这是一种简单的方法，成本非常低。
In fact, you'll save money by dimming the lights or turning them off.
事实上，您可以通过调暗灯光或关闭灯光来节省金钱。
Andrew Huberman:
安德鲁·休伯曼：
The other is if you are going to use light, using long-wavelength light because, as you recall, these intrinsically photosensitive melanopsin cells within your retina that convey the signal about bright light in your environment to impact melatonin, to shut down melatonin, respond to short wavelengths of light.
另一种情况是，如果您要使用光，请使用长波长光，因为您记得，视网膜内的这些本质上感光的黑视蛋白细胞会传递有关环境中强光的信号，从而影响褪黑激素，关闭褪黑激素，对短波长的光做出反应。
So red light is long-wavelength light.
所以红光是长波长光。
You now understand that from our discussion about the physics of light.
现在你从我们关于光物理的讨论中明白了这一点。
And if you were to use amber-colored light or red light and, even better, dim amber or dim red light in the middle of the night, well, then you would probably not reduce melatonin at all unless those red lights and amber lights are very, very bright.
如果你在半夜使用琥珀色的光或红光，甚至更好，使用暗淡的琥珀色或暗红色的光，那么你可能根本不会减少褪黑激素，除非那些红灯和琥珀色的灯非常非常亮。
Any light, provided it's bright enough, will shut down melatonin production.
任何光线，只要足够亮，都会停止褪黑激素的产生。
One final point about melatonin, and this relates to melatonin supplementation as well, is that now that you understand how potently melatonin can impact things like cardiovascular function, immune function, anticancer properties, bone mass, gonad function, et cetera you can understand why it would make sense to be cautious about melatonin supplementation, because supplementation tends to be pretty static.
关于褪黑激素的最后一点，也与褪黑激素补充剂有关，是现在您了解了褪黑激素如何有效影响心血管功能、免疫功能、抗癌特性、骨量、性腺功能等，您就可以理解为什么对褪黑激素补充剂持谨慎态度是有意义的，因为补充往往是相当静态的。
Andrew Huberman:
安德鲁·休伯曼：
It's X number of milligrams per night, whereas normally endogenously the amount of melatonin that you're releasing each night is changing according to time of year, or if you happen to live in an area where there isn't much change in day length across the year.
它是每晚 X 毫克，而通常情况下，您每晚释放的内源性褪黑激素量会根据一年中的时间而变化，或者如果您碰巧生活在一年中白天长度没有太大变化的地区。
So for instance, if you live near the equator, well then your body is accustomed to having regular amounts of melatonin each night.
举例来说，如果您住在赤道附近，那么您的身体就会习惯于每晚摄入适量的褪黑激素。
When you start supplementing melatonin, you start changing the total amount of melatonin, obviously, but you're also changing the normal rhythms in how much melatonin is being released into your brain and body across the 365-day-calendar year.
当您开始补充褪黑激素时，显然，您开始改变褪黑激素的总量，但同时您也改变了 365 天日历年中褪黑激素释放到大脑和身体的正常节奏。
So while I'm somebody who readily embraces supplementation in various forms for things like sleep and focus, et cetera, when it comes to melatonin, I'm extremely cautious.
因此，虽然我很乐意接受各种形式的补充剂来改善睡眠和注意力等，但当谈到褪黑激素时，我却非常谨慎。
And I think it's also one of the few examples where a hormone is available without prescription.
我认为这也是少数无需处方即可获得激素的例子之一。
Over the counter, you can just go into a pharmacy or drugstore, order online this hormone, which is known to have all these powerful effects.
在柜台上，您可以进入药房或药店，在线订购这种激素，众所周知，它具有所有这些强大的作用。
So I get very, very concerned when I hear about people taking melatonin, especially at the levels that are present in most supplements.
因此，当我听说人们服用褪黑激素时，我感到非常非常担心，尤其是大多数补充剂中的褪黑激素含量。
Andrew Huberman:
安德鲁·休伯曼：
It's been recognized for a very long time, and, in fact, there are now data to support the fact that animals of all kinds, including humans, will seek out mates and engage in mating behavior more frequently during the long days of spring and summer.
人们很早就认识到这一点，事实上，现在有数据支持这样一个事实：包括人类在内的各种动物都会在春夏漫长的白天里更频繁地寻找配偶并进行交配行为。
That's right.
这是正确的。
In seasonally breeding animals, of course this is the case, but in humans as well, there is more seeking out of mates and mating behavior in longer-day times of year.
对于季节性繁殖的动物来说，情况当然是这样，但对于人类来说，在一年中白天较长的时间里，也会有更多的寻找配偶和交配行为。
Andrew Huberman:
安德鲁·休伯曼：
Now, you could imagine at least two mechanisms by which this occurs.
现在，您可以想象至少有两种发生这种情况的机制。
The first mechanism we could easily map to melatonin, and the fact that melatonin is suppressive to various aspects of the so-called gonadal axis, which is basically a fancy way of saying that melatonin inhibits testosterone and estrogen output from the testes and from the ovaries.
我们可以很容易地将第一个机制映射到褪黑激素，事实上褪黑激素对所谓的性腺轴的各个方面都有抑制作用，这基本上是一种奇特的说法，褪黑激素抑制睾丸和卵巢的睾酮和雌激素输出。
I just want to remind people that both males and females make testosterone and estrogen, although in different ratios, typically, in males versus females, and that both testosterone and estrogen are critical for the desire to mate and for mating behavior.
我只是想提醒人们，男性和女性都会产生睾酮和雌激素，尽管比例不同，通常男性与女性的比例不同，而且睾酮和雌激素对于交配欲望和交配行为都至关重要。
There's a broad misconception that testosterone is involved in mating behavior, and estrogen's involved in other behaviors, but having enough estrogen is critical for both males and females in order to maintain the desire to mate and, indeed, the ability to mate.
人们普遍存在一种误解，认为睾酮与交配行为有关，而雌激素与其他行为有关，但拥有足够的雌激素对于男性和女性来说都至关重要，以保持交配的欲望以及交配的能力。
Andrew Huberman:
安德鲁·休伯曼：
I discuss this on the episode on optimizing testosterone and estrogen.
我在优化睾酮和雌激素的节目中讨论了这一点。
So if you'd like more details on that, please see that episode of the Huberman Lab podcast.
因此，如果您想了解更多详细信息，请观看 Huberman Lab 播客的该集。
Okay, so if melatonin is suppressive to the so-called gonadal axis and reduces overall levels of testosterone and estrogen in males and females and light inhibits melatonin, then when there's more light, then there's less melatonin and more hormone output from the gonads.
好吧，如果褪黑激素抑制所谓的性腺轴，并降低男性和女性睾酮和雌激素的总体水平，并且光线抑制褪黑激素，那么当光线较多时，褪黑激素就会减少，性腺的激素输出就会增加。
And indeed, that's how the system works, but that's not the entire story.
事实上，这就是系统的工作原理，但这并不是故事的全部。
It turns out that there is a second so-called parallel pathway, meaning a different biological pathway that operates in parallel to the light suppression of melatonin pathway that provides a basis for longer days, inspiring more desire to mate and more mating behavior.
事实证明，还有第二条所谓的平行途径，这意味着一条不同的生物途径，与褪黑激素途径的光抑制并行运作，为更长的白天提供了基础，激发了更多的交配欲望和更多的交配行为。
So if we think of the first pathway involving melatonin as sort of a brake on these reproductive hormones, the second mechanism is more like an accelerator on those hormones, and yet it still involves light.
因此，如果我们将涉及褪黑激素的第一个途径视为这些生殖激素的制动器，那么第二个机制更像是这些激素的加速器，但它仍然涉及光。
Andrew Huberman:
安德鲁·休伯曼：
As I'm about to tell you, in animals such as mice, but also in humans, exposure to light, in particular UV blue light, so short wavelengths of light, can trigger increases in testosterone and estrogen and the desire to mate.
正如我要告诉你的那样，在小鼠等动物中，以及在人类中，暴露于光，特别是紫外蓝光，如此短波长的光，可以引发睾酮和雌激素的增加以及交配的欲望。
Now, what's especially important about this accelerator on the desire to mate and mating behavior and hormones is that it is driven by exposure to light, but it is not the exposure of light to the eyes.
现在，这种对交配欲望、交配行为和激素的加速器特别重要的是，它是由暴露在光线下驱动的，但不是光线照射到眼睛。
It turns out that it is the exposure of your skin to particular wavelengths of light that is triggering increases in the hormones testosterone and estrogen, leading to increased desire to mate.
事实证明，正是皮肤暴露在特定波长的光下，才会引发睾丸激素和雌激素的增加，从而导致交配欲望的增加。
As it turns out, your skin, which most of us just think of as a way to protect the organs of our body — or something to hang clothes on or ornaments on if you're somebody who has earrings and so forth — your skin is actually an endocrine organ, meaning it is a hormone-producing and hormone-influencing organ.
事实证明，你的皮肤，我们大多数人只是认为它是保护我们身体器官的一种方式，或者是用来挂衣服或装饰品的东西，如果你是一个戴着耳环等的人，你的皮肤实际上是一个内分泌器官，这意味着它是一个产生激素和影响激素的器官。
I promise what I'm about to tell you next will forever change the way that you think about your skin and light and the desire to mate and, indeed, even mating behavior.
我保证我接下来要告诉你的内容将永远改变你对皮肤、光线、交配欲望、甚至交配行为的看法。
Andrew Huberman:
安德鲁·休伯曼：
I think the results are best understood by simply going through the primary data, meaning the actual research on this topic.
我认为通过简单地浏览原始数据（即关于该主题的实际研究）可以最好地理解结果。
And to do so, I'm going to review a recent paper that was published in the journal Cell Reports, Cell Press journal, excellent journal.
为此，我将回顾最近发表在 Cell Reports 杂志（Cell Press 杂志，优秀杂志）上的一篇论文。
This is a paper that came out in 2021, entitled "Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior." And I want to emphasize that this was a paper that focused on mice in order to address specific mechanisms, because in mice you can so-called knock out particular genes.
这是 2021 年发表的一篇论文，题为“皮肤暴露于 UVB 光会诱发皮肤-大脑-性腺轴和性行为”。我想强调的是，这是一篇专注于小鼠的论文，目的是解决特定的机制，因为在小鼠中，你可以所谓地敲除特定的基因。
You can remove particular genes to understand mechanism.
您可以删除特定基因来了解机制。
You just can't do that in humans in any kind of controlled way, at least not at this point in time.
你无法以任何可控的方式在人类身上做到这一点，至少目前不能。
And this study also explores humans and looked at human subjects, both men and women.
这项研究还探索了人类并观察了人类受试者，包括男性和女性。
Andrew Huberman:
安德鲁·休伯曼：
The basic finding of this study was that when mice or humans were exposed to UVB, meaning ultraviolet blue light, so short-wavelength light of the sort that comes through in sunshine but is also available through various artificial sources, if they received enough exposure of that light to their skin, there were increases in testosterone that were observed within a very brief period of time, also increases in the hormone estrogen.
这项研究的基本发现是，当小鼠或人类暴露于 UVB（即紫外线蓝光，即阳光下发出的短波长光，但也可以通过各种人造光源获得）时，如果它们的皮肤接受足够的光线照射，就会在很短的时间内观察到睾酮水平的增加，雌激素的水平也会增加。
And I should point out that the proper ratios of estrogen and testosterone were maintained in both males and females, at least as far as these data indicate.
我应该指出，男性和女性都保持了适当的雌激素和睾酮比例，至少就这些数据而言是这样。
And mice tended to seek out mating more and mate more.
老鼠往往会更多地寻求交配并进行更多的交配。
Andrew Huberman:
安德鲁·休伯曼：
There were also increases in gonadal weight, literally increases in testes size and in ovarian size, when mice were exposed to this UVB light past a certain threshold.
当小鼠暴露在超过一定阈值的 UVB 光下时，性腺重量也会增加，即睾丸大小和卵巢大小增加。
Now, as I mentioned before, the study also looked at humans.
现在，正如我之前提到的，这项研究也着眼于人类。
They did not look at testes size or ovarian size in the human subjects.
他们没有观察人类受试者的睾丸大小或卵巢大小。
However, because they are humans, they did address the psychology of these human beings and address whether or not they had increases in, for instance, aggressiveness or in passionate feelings and how their perception of other people changed when they were getting a lot of UVB light exposure to the skin.
然而，因为他们是人类，所以他们确实解决了这些人的心理问题，并解决了他们的攻击性或热情是否有所增加，以及当他们的皮肤受到大量 UVB 光照射时，他们对他人的看法如何变化。
So before I get into some of the more important details of the study and how it was done and how you can leverage this information for yourself if you desire, I just want to highlight some of the basic findings overall.
因此，在我深入了解该研究的一些更重要的细节、研究的完成方式以及如果您愿意的话如何利用这些信息之前，我只想重点介绍一些总体的基本发现。
Andrew Huberman:
安德鲁·休伯曼：
UVB exposure increased these so-called sex steroid levels in mice and humans.
UVB 暴露增加了小鼠和人类体内所谓的性类固醇水平。
The sex steroid hormones; when we say steroids, we don't mean anabolic steroids taken exogenously.
性类固醇激素；当我们说类固醇时，我们并不是指外源性服用的合成代谢类固醇。
I think when people hear the word steroids, they always think steroid abuse or use, rather steroid hormones such as testosterone and estrogen went up when mice or humans had a lot of UVB exposure to their skin.
我认为，当人们听到类固醇这个词时，他们总是想到类固醇的滥用或使用，而是当小鼠或人类的皮肤暴露于大量 UVB 时，类固醇激素（例如睾酮和雌激素）就会上升。
Second of all, UVB light exposure to the skin enhanced female attractiveness, so the perceived attractiveness of females by males, and increased the receptiveness or the desire to mate in both sexes.
其次，暴露在皮肤上的 UVB 光增强了雌性的吸引力，因此雄性感知到雌性的吸引力，并增加了两性的接受度或交配欲望。
UVB light exposure also changed various aspects of female biology related to fertility, in particular, follicle growth.
UVB 光照射还改变了与生育力相关的女性生物学的各个方面，特别是卵泡生长。
Follicle and egg maturation are well-known indices of fertility and of course correlate with the menstrual cycle in adult humans and is related overall to the propensity to become pregnant.
卵泡和卵子成熟度是众所周知的生育能力指标，当然与成年人的月经周期相关，并且总体上与怀孕倾向相关。
UVB light exposure enhanced maturation of the follicle, which just meant that more healthy eggs were being produced.
UVB 光照射促进了卵泡的成熟，这意味着会产生更多健康的卵子。
Andrew Huberman:
安德鲁·休伯曼：
These are impressive effects.
这些都是令人印象深刻的效果。
First of all, they looked at a large number of variables in the study, and the fact that they looked at mice and humans is terrific.
首先，他们在研究中观察了大量的变量，他们观察老鼠和人类的事实非常棒。
I think that oftentimes we find it hard to translate data from mice to humans.
我认为我们常常发现很难将小鼠的数据转化为人类。
So the fact that they looked at both in parallel is wonderful.
因此，他们同时看待两者的事实真是太棒了。
In the mice and in the humans, they established a protocol that essentially involved exposing the skin to UV light that was equivalent to about 20 to 30 minutes of midday sun exposure.
在小鼠和人类中，他们建立了一个方案，主要涉及将皮肤暴露在相当于正午阳光照射约 20 至 30 分钟的紫外线下。
Now of course, where you live in the world will dictate whether or not that midday sun is very, very bright and intense or is less bright.
当然，现在，你住在世界上的哪个地方将决定正午的阳光是非常非常明亮和强烈还是不太明亮。
Maybe there's cloud cover, et cetera.
也许有云层覆盖等等。
But since imagining that most people are interested in ways to increase testosterone and/or estrogen in humans and are not so much interested in increasing testosterone in mice, I'm going to just review what they did in the human population, or the human subjects.
但由于想象大多数人对增加人类睾酮和/或雌激素的方法感兴趣，而对增加小鼠睾酮不太感兴趣，所以我将回顾一下他们在人类或人类受试者中所做的事情。
Andrew Huberman:
安德鲁·休伯曼：
What they did is they had people, first of all, establish a baseline, and the way they establish a baseline was a little bit unusual but will make perfect sense to you.
他们所做的是，首先让人们建立一个基线，他们建立基线的方式有点不寻常，但对你来说非常有意义。
They had people wear long sleeves and essentially cover up and avoid sunlight for a few days so they could measure their baseline hormones in the absence of getting a lot of UVB light exposure from the sun or from other sources.
他们让人们穿着长袖衣服，基本上遮盖起来并避免阳光照射几天，这样他们就可以在没有大量来自太阳或其他来源的 UVB 光照射的情况下测量他们的基线激素。
Now of course, these people had access to artificial lights, but as I've pointed out on this podcast before, it's pretty unusual that you'll get enough UVB exposure from artificial lights throughout the day and in the morning.
当然，现在这些人可以使用人造光，但正如我之前在这个播客中指出的那样，全天和早上从人造光中获得足够的 UVB 照射是很不寻常的。
You need a lot of UVB exposure, or we should be getting a lot of UVB exposure to our eyes and to our face and to our skin throughout the day, provided we're not getting sunburnt.
你需要大量的 UVB 照射，或者我们的眼睛、脸部和皮肤一整天都应该接受大量的 UVB 照射，前提是我们没有被晒伤。
This is actually a healthy thing for mood and for energy throughout the day.
这对于全天的情绪和能量来说实际上是一件健康的事情。
Andrew Huberman:
安德鲁·休伯曼：
It's only at night, basically between the hours of about 10:00 p.m.
仅在晚上，基本上是晚上 10:00 左右的时间。
and 4:00 a.m., that even a tiny bit of UVB exposure from artificial sources can mess us up in terms of our sleep and our energy levels and so on.
凌晨 4:00，即使是一点点人工来源的 UVB 照射也会扰乱我们的睡眠和能量水平等。
And that's because of the potent effect of UVB on suppressing melatonin.
这是因为 UVB 具有抑制褪黑激素的强大作用。
So the point here is that they establish a baseline whereby people were getting some artificial light exposure throughout the day, but they weren't getting outside a lot.
因此，这里的要点是，他们建立了一个基准，即人们全天接受一些人造光照射，但他们不经常外出。
They weren't getting a lot of sunlight.
他们没有得到很多阳光。
And then they had people receive a dose of UVB light exposure that was about 20 to 30 minutes outdoors.
然后他们让人们在户外接受约 20 到 30 分钟的 UVB 光照射。
They had people wear short sleeves — no hat, no sunglasses.
他们让人们穿短袖——不戴帽子，不戴墨镜。
Some people wore sleeveless shirts.
有些人穿着无袖衬衫。
They encourage people to wear shorts, so they were indeed wearing clothing.
他们鼓励人们穿短裤，所以他们确实穿着衣服。
They were not naked, and they were wearing clothing that was culturally and situationally appropriate, at least for the part of the world where this study was done.
他们没有赤身裸体，而且穿着适合文化和情境的衣服，至少对于进行这项研究的世界地区来说是这样。
Andrew Huberman:
安德鲁·休伯曼：
And they had people do that two or three times a week.
他们让人们每周这样做两到三次。
So in terms of a protocol that you might export from this study, basically getting outside for about 30 minutes two or three times a week in a minimum of clothing, and yet still wearing enough clothing that is culturally appropriate.
因此，就您可能从本研究中导出的方案而言，基本上是每周至少穿 2 到 3 次衣服，每次 30 分钟左右，但仍然穿着足够的适合文化的衣服。
They were outside.
他们在外面。
They weren't sunbathing, flipping over on their back and front.
他们没有晒日光浴，也没有翻身。
They were just moving about doing things.
他们只是在做事情。
They could read.
他们可以读书。
They could talk.
他们可以说话。
They could go about other activities, but they weren't wearing a broad brim hat or a hat of any kind.
他们可以进行其他活动，但他们没有戴宽边帽或任何类型的帽子。
They're just getting a lot of sun exposure to their skin.
他们的皮肤刚刚受到大量阳光照射。
They did this for a total of 10 to 12 UVB treatments.
他们总共进行了 10 到 12 次 UVB 治疗。
So this took several weeks, right?
所以这花了几周时间，对吗？
It took about a month if you think about it, two or three times per week for a total of 10 to 12 UVB treatments.
想想看，大约需要一个月的时间，每周两到三次，总共 10 到 12 次 UVB 治疗。
Andrew Huberman:
安德鲁·休伯曼：
These treatments, of course, are just being outside in the sun.
当然，这些治疗只是在室外阳光下进行。
And then they measured hormones, and they measured the psychology of these male and female adult subjects.
然后他们测量了荷尔蒙，并测量了这些男性和女性成年受试者的心理。
Let's first look at the psychological changes that these human subjects experienced after getting 10 to 12 of these UVB light exposure, outdoor in sunlight type treatments.
让我们首先看一下这些人类受试者在接受 10 到 12 次 UVB 光照射（户外日光类型治疗）后经历的心理变化。
They did this by collecting blood samples throughout the study, and they saw significant increases in the hormones beta estradiol, which is one of the major forms of estrogen; progesterone, another important steroid hormone; and testosterone, in both men and women.
他们通过在整个研究过程中收集血液样本来做到这一点，他们发现荷尔蒙β雌二醇显着增加，这是雌激素的主要形式之一；黄体酮，另一种重要的类固醇激素；和睾酮，男性和女性均如此。
Now, an important point is that the testosterone increases were significantly higher in men that happened to originate from countries that had low UV exposure, compared to individuals from countries with high UV exposure.
现在，重要的一点是，与来自紫外线暴露高的国家的男性相比，来自紫外线暴露低的国家的男性的睾酮水平显着更高。
Now, this ought to make sense if we understand a little bit about how the skin functions as an endocrine organ.
现在，如果我们稍微了解一下皮肤作为内分泌器官的功能，这应该是有意义的。
Andrew Huberman:
安德鲁·休伯曼：
Many of you have probably heard of vitamin D3, which is a vitamin that we all make.
你们中的许多人可能听说过维生素 D3，这是我们都会制造的维生素。
Many people supplement it, as well, if they need additional vitamin D3.
许多人在需要额外维生素 D3 时也会补充维生素 D3。
We all require sunlight in order to allow vitamin D3 to be synthesized and perform its roles in the body.
我们都需要阳光才能合成维生素 D3 并在体内发挥其作用。
And it turns out that people who have darker skin actually need more vitamin D3 and/or more sunlight exposure in order to activate that D3 pathway than do people with pale skin.
事实证明，与肤色苍白的人相比，肤色较深的人实际上需要更多的维生素 D3 和/或更多的阳光照射才能激活 D3 途径。
And this should make sense to all of you given what you now understand about melanocytes, that cell type that we discussed earlier, because melanocytes have pigment within them.
鉴于您现在对黑素细胞（我们之前讨论过的细胞类型）的了解，这对你们所有人来说应该是有意义的，因为黑素细胞内含有色素。
And if you have darker skin, it means that you have more melanocytes or that you have melanocytes that are more efficient at creating pigment.
如果您的皮肤较黑，则意味着您有更多的黑色素细胞，或者您的黑色素细胞能够更有效地产生色素。
And as a consequence, the light that lands on your skin will be absorbed by those melanocytes, and less of it is able to impact the D3 pathway.
因此，照射到皮肤上的光线会被黑色素细胞吸收，影响 D3 通路的光线就会减少。
Andrew Huberman:
安德鲁·休伯曼：
Whereas if you have pale skin, more of the light that lands on your skin can trigger the synthesis and assist the actions of vitamin D3.
然而，如果您的皮肤苍白，更多照射到皮肤上的光线可以触发维生素 D3 的合成并协助其发挥作用。
Similarly, in this study, they found that people who had paler skin and/or who originated from countries where they had less UVB light exposure across the year had greater, meaning more significant increases in testosterone overall than did people who already were getting a lot of UVB exposure.
同样，在这项研究中，他们发现，皮肤较白的人和/或来自全年 UVB 光照较少的国家的人，与已经接触大量 UVB 的人相比，睾酮总体水平增加得更多，这意味着睾丸激素的整体增加更显着。
This led them to explore so-called seasonal changes in testosterone that occurred normally in the absence of any light exposure treatment.
这促使他们探索所谓的睾酮季节性变化，这种变化在没有任何光照治疗的情况下通常会发生。
So up until now, I've been talking about the aspects of this study involving people getting outside for about 20 to 30 minutes per day in sunlight in a minimum of clothing.
到目前为止，我一直在谈论这项研究的各个方面，涉及人们每天穿着最少的衣服在阳光下户外活动约 20 到 30 分钟。
There was an increase in testosterone observed in both men and women.
男性和女性的睾酮水平均有所增加。
The increases in testosterone were greater for people that had paler skin than darker skin.
肤色较白的人比肤色较黑的人睾酮激素增加得更多。
Andrew Huberman:
安德鲁·休伯曼：
So the data I'm about to describe also come from this same paper, but do not involve 20-to-30-minute daily sun exposure protocols.
因此，我即将描述的数据也来自同一篇论文，但不涉及每天 20 到 30 分钟的阳光照射方案。
It's simply addressing whether or not testosterone levels change as a function of time of year.
它只是解决睾酮水平是否随一年中的时间而变化的问题。
They measure testosterone across the 12-month calendar.
他们测量 12 个月内的睾酮水平。
This study was done on subjects living in the Northern Hemisphere for the entire year.
这项研究是针对全年居住在北半球的受试者进行的。
And so in the months of January, February, and March, of course, the length of days is shortest and the length of nights is longest.
因此，在一月、二月和三月，白天的长度当然最短，夜晚的长度最长。
And, of course, in the spring and summer months, June, July, August, September, and so on, the days are much longer and the nights are shorter.
当然，在春季和夏季，六月、七月、八月、九月等，白天更长，夜晚更短。
And what they observed was very obvious.
他们观察到的情况是非常明显的。
They observed that testosterone levels were lowest in the winter months and were highest in the months of June, July, August and September.
他们观察到睾酮水平在冬季最低，在六月、七月、八月和九月最高。
Now these are very important data.
现在这些都是非常重要的数据。
Andrew Huberman:
安德鲁·休伯曼：
At least to my knowledge, these are the first data systematically exploring the levels of sex steroid hormones in humans as a function of time of year, and thereby as a function of how much sunlight exposure they're getting.
至少据我所知，这些是第一个系统地探索人类性类固醇激素水平与一年中时间的函数关系的数据，从而与他们接受的阳光照射量有关。
And what's remarkable about these data is that they map very well to the data in mice and the other data in this paper on humans, which illustrate that if you're getting more UVB exposure, your testosterone levels are higher.
这些数据的显着之处在于，它们与小鼠数据以及本文中关于人类的其他数据非常吻合，这表明，如果您接受更多的 UVB 照射，您的睾酮水平就会更高。
This study went a step further and explored whether or not the amount of sunlight exposure that one is getting to their skin influences their psychology in terms of whether or not they have increased desire to mate and so on.
这项研究更进一步，探讨了皮肤接触的阳光量是否会影响他们的心理，比如他们是否会增加交配欲望等。
It's well known that sunlight exposure to the eyes can increase mood.
众所周知，阳光照射眼睛可以改善情绪。
And I talked about this in the podcast episode with my guest Dr. Samer Hattar, who's the Director of the Chronobiology Unit at the National Institutes of Mental Health.
我在播客节目中与我的嘉宾 Samer Hattar 博士讨论了这一点，他是美国国立心理健康研究所时间生物学部门的主任。
Andrew Huberman:
安德鲁·休伯曼：
And Samer's recommendation is that people get as much bright light exposure as they safely can in the morning and throughout the day, for sake of both sleep and energy, but also for enhancing mood and regulating appetite.
萨默的建议是，人们在早上和全天尽可能多地接受明亮的光线照射，这不仅是为了睡眠和精力，也是为了增强情绪和调节食欲。
In this study, it was found that both males and females had higher levels of romantic passion after getting the UV treatment.
在这项研究中，发现接受紫外线治疗后，男性和女性的浪漫热情都更高。
In fact, some of them reported increases in romantic passion from just one or two of these UV treatments, so they didn't have to go through all 10 or 12 in order to get a statistically significant increase in passion.
事实上，他们中的一些人报告说，仅经过一两次紫外线治疗后，浪漫激情就增加了，因此他们不必经历全部 10 或 12 次，才能获得统计上显着的激情增加。
Now, when we talk about passion, as the authors of this paper acknowledge, there's really two forms.
现在，当我们谈论激情时，正如本文作者所承认的那样，实际上有两种形式。
There is emotional and sexual, and they parse this pretty finely.
有情感和性，他们对此解析得非常好。
I don't want to go into all the details, and we can provide a reference and link to this study if you'd like to look at those details.
我不想详细介绍所有细节，如果您想查看这些细节，我们可以提供本研究的参考和链接。
Andrew Huberman:
安德鲁·休伯曼：
But what they found was that women receiving this UVB light exposure focused more on increases in physical arousal and sexual passion, whereas the men actually scored higher on the cognitive dimensions of passion, such as obsessive thoughts about their partner and so on.
但他们发现，接受 UVB 光照射的女性更注重身体兴奋和性激情的增加，而男性实际上在激情的认知维度上得分更高，例如对伴侣的强迫性想法等。
Regardless, both males and females experienced and reported an increase in sexual passion and desire to mate.
无论如何，男性和女性都经历并报告了性热情和交配欲望的增加。
And we now know there were increases in testosterone and estrogen, which, of course, could be driving the psychological changes, although I'm sure that those interact in both directions, meaning the hormones no doubt affect psychology.
我们现在知道睾酮和雌激素有所增加，这当然可能会推动心理变化，尽管我确信它们是双向相互作用的，这意味着激素无疑会影响心理。
And no doubt the psychology, these changes in passionate feelings, no doubt also increased or changed the hormone levels as well.
毫无疑问，心理上，这些激情感受的变化，无疑也增加或改变了激素水平。
And I want to reemphasize that there was a component of the study that had no deliberate daylight sunlight exposure for 20 or 30 minutes, but rather just looked at hormone levels throughout the year and found that the increase in day length correlated with increases in testosterone and sexual passion.
我想再次强调的是，该研究的一个组成部分没有刻意在日光下照射 20 或 30 分钟，而是只是观察全年的激素水平，发现白昼长度的增加与睾丸激素和性激情的增加相关。
Andrew Huberman:
安德鲁·休伯曼：
Now, my opinion, this is a very noteworthy study because it really illustrates that sunlight and daylight can impact the melatonin pathway and thereby take the foot off the brake, so to speak, on testosterone, estrogen, and the desire to mate.
现在，我认为，这是一项非常值得注意的研究，因为它确实说明了阳光和日光可以影响褪黑激素通路，从而使睾丸激素、雌激素和交配欲望放松。
It also emphasizes that sunlight, UVB light, can directly trigger hormone pathways and desire to mate and mating behavior.
它还强调阳光、UVB光可以直接触发激素途径和交配欲望和交配行为。
Now, this study went a step further in defining the precise mechanism by which light can impact all these hormones and this desire to mate.
现在，这项研究进一步确定了光影响所有这些激素和交配欲望的精确机制。
And here, understanding the mechanism is key if you want to export a particular protocol or tool that you might apply.
在这里，如果您想导出可能应用的特定协议或工具，那么了解该机制是关键。
We talked earlier about how UVB light exposure to the eyes triggers activation of these particular neurons within the eye and then with centers deeper in the brain, and eventually the pineal gland, to suppress the output of melatonin and, thereby to allow testosterone and estrogen to exist at higher levels, because melatonin can inhibit testosterone and estrogen.
我们之前讨论过UVB光照射到眼睛如何触发眼睛内这些特定神经元的激活，然后激活大脑深处的中心，最终到达松果体，以抑制褪黑激素的输出，从而使睾酮和雌激素以更高的水平存在，因为褪黑激素可以抑制睾酮和雌激素。
Andrew Huberman:
安德鲁·休伯曼：
In this study, they were able to very clearly establish that it is sunlight exposure to our skin that is causing these hormone increases that they observed in mice and humans.
在这项研究中，他们能够非常清楚地确定，正是阳光照射到我们的皮肤导致了他们在小鼠和人类中观察到的激素增加。
And the way they did that was to use the so-called knockout technology, the ability to remove specific genes within specific tissues of the body.
他们这样做的方法是使用所谓的基因敲除技术，即去除身体特定组织内特定基因的能力。
And what they found is that UVB light, meaning sunlight-exposed skin, upregulated, meaning increased the activity of something called p53, which is involved in the maturation of cells and various aspects of cellular function.
他们发现，UVB 光（即暴露在阳光下的皮肤）的表达上调，意味着 p53 的活性增加，p53 参与细胞的成熟和细胞功能的各个方面。
And the cells they were focused on were the keratinocytes, which you are now familiar with from our earlier discussion about the fact that the epidermis of your skin contains mainly keratinocytes and melanocytes.
他们关注的细胞是角质形成细胞，您现在已经从我们之前讨论的皮肤表皮主要含有角质形成细胞和黑素细胞这一事实中熟悉了它。
Sunlight exposure increased p53 activity in the skin, and p53 activity was required for the downstream increases in ovarian size, in testicular size, in testosterone increases, in the estrogen increases, and the various other changes that they observed at the physiological level when animals or humans were exposed to sunlight.
阳光照射增加了皮肤中的 p53 活性，而 p53 活性是下游卵巢大小、睾丸大小、睾酮增加、雌激素增加以及当动物或人类暴露在阳光下时在生理水平上观察到的各种其他变化所必需的。
Andrew Huberman:
安德鲁·休伯曼：
So these data are important because what they mean is that not only is it important that we get sunlight exposure early in the day and throughout the day to our eyes, at least as much as is safely possible, but that we also need to get UVB sunlight exposure onto our skin if we want to activate this p53 pathway in keratinocytes and the testosterone and estrogen increases that are downstream of that p53 pathway.
因此，这些数据很重要，因为它们的意思是，我们不仅要在一天的早些时候和全天让眼睛接触阳光（至少在安全的情况下尽可能多），而且如果我们想要激活角质形成细胞中的 p53 通路以及 p53 通路下游的睾酮和雌激素增加，我们还需要让皮肤接受 UVB 阳光照射。
So even though the gene knockout studies were done on mice, they clearly show that if you remove p53 from the skin, that these effects simply do not occur.
因此，尽管基因敲除研究是在小鼠身上进行的，但它们清楚地表明，如果从皮肤上去除 p53，这些效应就不会发生。
So in terms of thinking about a protocol to increase testosterone and estrogen, mood and feelings of passion, the idea is that you would want to get these two to three exposures per week minimum of 20 to 30 minutes of sunlight exposure onto as much of your body as you can reasonably expose it to.
因此，在考虑增加睾丸激素和雌激素、情绪和激情感的方案时，您的想法是，您希望每周至少接受 2 到 3 次阳光照射，其中至少 20 到 30 分钟的阳光照射在您身体能合理照射的范围内。
Andrew Huberman:
安德鲁·休伯曼：
And when I say reasonably, I mean of course you have to obey cultural constraints, decency constraints, and of course you have to also obey the fact that sunlight can burn your skin.
当我说合理时，我的意思是你当然必须遵守文化约束、礼仪约束，当然你还必须遵守阳光会灼伤你的皮肤的事实。
So many people are probably going to ask, "What happens if you wear sunscreen?" In theory, because sunscreen has UV protection, it would block some of these effects.
很多人可能会问，如果涂了防晒霜会怎么样？理论上，由于防晒霜具有紫外线防护功能，因此可以阻止其中一些影响。
Now, I'm not suggesting that people do away with sunscreen entirely.
现在，我并不是建议人们完全不用防晒霜。
I do hope to do an episode all about sunscreen in the future, because sunscreen is a bit of a controversial topic.
我确实希望将来能制作一集关于防晒霜的剧集，因为防晒霜是一个有点争议的话题。
Skin cancers are a real thing, and many people are especially prone to skin cancer, so you need to take that seriously.
皮肤癌是真实存在的，很多人特别容易患皮肤癌，所以你需要认真对待这一点。
Some people are not very prone to skin cancers and can tolerate much more sun exposure.
有些人不太容易患皮肤癌，并且可以忍受更多的阳光照射。
You're probably familiar with the simple fact that if you've gone outside on the beach with friends, some people get burned very easily, others don't.
您可能熟悉一个简单的事实：如果您和朋友一起去海滩，有些人很容易被烧伤，而另一些人则不会。
Andrew Huberman:
安德鲁·休伯曼：
So you really should prioritize the health and the avoidance of sunburn on your skin.
因此，您确实应该优先考虑健康和避免皮肤晒伤。
However, these data and other data point to the fact that we should all probably be striving to get more sunlight exposure onto our skin during the winter months and still getting sunlight exposure onto our skin in the summer months, provided we can do that without damaging our skin.
然而，这些数据和其他数据表明，我们可能都应该努力在冬季让皮肤接触更多的阳光，并且在夏季仍然让皮肤接触阳光，前提是我们能够做到这一点而不损害我们的皮肤。
Another set of very impressive effects of UVB light, whether or not it comes from sunlight or from an artificial source, is the effect of UVB light on our tolerance for pain.
UVB 光的另一组非常令人印象深刻的影响（无论是来自阳光还是来自人造光源）是 UVB 光对我们对疼痛的耐受性的影响。
It turns out that our tolerance for pain varies across the year and that our pain tolerance is increased in longer day conditions.
事实证明，我们对疼痛的耐受力在一年中有所不同，并且在白天较长的情况下，我们对疼痛的耐受力会增强。
And as we saw with the effects of UVB on hormones and mating, again, this is occurring via UVB exposure to the skin and UVB exposure to the eyes.
正如我们所看到的 UVB 对激素和交配的影响，这也是通过皮肤 UVB 暴露和眼睛 UVB 暴露而发生的。
I want to just describe two studies that really capture the essence of these results.
我只想描述两项真正抓住了这些结果本质的研究。
Andrew Huberman:
安德鲁·休伯曼：
I'm going to discuss these in kind of a top contour fashion.
我将以一种顶级轮廓的方式讨论这些。
I won't go into it as quite as much depth as I did the last study, but I will provide links to these studies as well.
我不会像上次研究那样深入地讨论它，但我也会提供这些研究的链接。
The first study is entitled "Skin exposure to ultraviolet B rapidly activates systemic neuroendocrine and immunosuppressive responses." And you might hear that and think, "Oh, immunosuppressive, that's bad." But basically what they observed is that even one exposure to UVB light changed the output of particular hormones and neurochemicals in the body, such as corticotropin hormone and beta-endorphins, which are these endogenous opioids.
第一项研究的标题是“皮肤暴露于紫外线 B 快速激活全身神经内分泌和免疫抑制反应”。你可能听到这个并想，“哦，免疫抑制，那很糟糕。”但基本上他们观察到的是，即使是一次 UVB 照射也会改变体内特定激素和神经化学物质的输出，例如促肾上腺皮质激素和 β-内啡肽，这些都是内源性阿片类药物。
We've all heard of the opioid crisis, which is people getting addicted to opioids that they are taking in drug form, pharmaceuticals.
我们都听说过阿片类药物危机，即人们对以药物形式服用的阿片类药物上瘾。
But here I'm referring to endorphins that our body naturally manufactures and releases in order to counter pain and act as somewhat of a psychological soother also.
但在这里我指的是我们的身体自然产生和释放的内啡肽，以对抗疼痛，并起到一定的心理安抚作用。
Andrew Huberman:
安德鲁·休伯曼：
Because of course, physical pain and emotional pain are intimately linked in the brain and body.
当然，因为身体疼痛和情绪疼痛在大脑和身体中密切相关。
What they found was that exposure to UVB light increased the release of these beta-endorphins.
他们发现，暴露在 UVB 光下会增加这些 β-内啡肽的释放。
It caused essentially the release of an endogenous pain killer.
它本质上导致了内源性止痛药的释放。
Now, a second study that came out very recently, just this last week in fact, published in the journal Neuron, Cell Press journal, excellent journal, is entitled "A visual circuit related to the periaqueductal gray area for the antinociceptive effects of bright light treatment." I'll translate a little bit of that for you.
现在，最近发表的第二项研究，事实上就在上周，发表在《神经元》杂志上，《细胞出版社》杂志，优秀杂志，题为“与导水管周围灰色区域相关的视觉回路，用于强光治疗的抗伤害作用”。我会为您翻译一些内容。
The periaqueductal gray is a region of the midbrain that contains a lot of neurons that can release endogenous opioids, things like beta-enkephalin, things like enkephalin, things like mu opioid.
导水管周围灰质是中脑的一个区域，含有大量神经元，可以释放内源性阿片类药物，例如β-脑啡肽、脑啡肽、μ阿片类药物。
These are all names of chemicals that your body can manufacture that act as endogenous pain killers and increase your tolerance for pain.
这些都是您的身体可以产生的化学物质的名称，它们可以充当内源性止痛药并增加您对疼痛的耐受力。
Andrew Huberman:
安德鲁·休伯曼：
They actually make you feel less pain overall by shutting down some of the neurons that perceive pain or by reducing their activity, not to a dangerous level, right?
实际上，它们通过关闭一些感知疼痛的神经元或减少它们的活动，使您整体感觉减轻疼痛，而不是达到危险水平，对吧？
They're not going to block the pain response so that you burn yourself unnecessarily or harm yourself unnecessarily, but they act as a bit of a painkiller from the inside.
它们不会阻止疼痛反应，从而使您不必要地烧伤自己或不必要地伤害自己，但它们从内部起一点止痛药的作用。
If you heard the word antinociceptive, nociception is basically the perception or the way in which neurons respond to painful stimuli.
如果您听说过“抗伤害感受”这个词，那么伤害感受基本上就是神经元对疼痛刺激做出反应的感知或方式。
So you can think of nociceptive events in your nervous system as painful events.
因此，您可以将神经系统中的伤害性事件视为痛苦事件。
And there I'm using a broad brush.
我用的是粗刷。
I realize that the experts in pain will say, "Oh, it's not really a pain circuit, et cetera, et cetera." But for sake of today's discussion, it's fair to say that nociception is the perception of pain.
我意识到疼痛专家会说，“哦，这不是真正的疼痛回路，等等，等等。”但为了今天的讨论，可以公平地说，伤害感受是对疼痛的感知。
So if this title is "A visual circuit related to the periaqueductal gray ...
因此，如果这个标题是“与导水管周围灰质相关的视觉回路......
," which is this area that releases these endogenous opioids, "...
，”这是释放这些内源性阿片类药物的区域，“......
for the antinociceptive ...
对于镇痛药...
," the antipain, "...
、“止痛剂”、“...
effects of bright light treatment." The key finding of this study is that it is light landing on the eyes and captured by the specific cells I was talking about earlier, those intrinsically photosensitive melanopsin ganglion cells is the long name for them.
强光治疗的效果。”这项研究的关键发现是，光线落在眼睛上并被我之前谈到的特定细胞捕获，那些本质上感光的黑视蛋白神经节细胞是它们的长称。
Andrew Huberman:
安德鲁·休伯曼：
But these particular neurons in your eye, and in my eye incidentally, that communicate with particular brain areas.
但是你眼睛里的这些特殊神经元，顺便说一下，我眼睛里的这些特殊神经元，也与特定的大脑区域进行交流。
These brain areas have names, if you want to know them, for you aficionados or for you ultracurious folks, they have names like the ventral lateral geniculate nucleus and the intergeniculate leaflet.
这些大脑区域有名称，如果你想知道它们，对于你的爱好者或对于你超级好奇的人来说，它们有像腹侧外侧膝状核和膝间小叶这样的名称。
The names don't matter.
名字并不重要。
The point is that light landing on the eyes is captured by these melanopsin cells.
重点是，落在眼睛上的光线被这些黑视蛋白细胞捕获。
They absorb that light, translate that light into electrical signals that are handed off to areas of the brain, such as the ventral geniculate, and then the ventral geniculate communicates with this periaqueductal gray area to evoke the release of these endogenous opioids that soothe you and lead to less perception of pain.
它们吸收光，将光转化为电信号，传递到大脑的区域，例如腹侧膝状体，然后腹侧膝状体与导水管周围灰色区域进行通信，引发这些内源性阿片类药物的释放，从而舒缓您并减少对疼痛的感知。
This is a really important study because it's long been known that in longer days or in bright light environments, we tolerate emotional and physical pain better.
这是一项非常重要的研究，因为众所周知，在较长的白天或在明亮的光线环境中，我们可以更好地忍受情感和身体上的疼痛。
Previous studies had shown that it is light landing on our skin that mediates that effect, but only in part.
之前的研究表明，光落在我们的皮肤上可以调节这种效果，但只是部分效果。
It couldn't explain the entire effect.
它无法解释整个效果。
Andrew Huberman:
安德鲁·休伯曼：
This very recent study indicates that it's also light arriving at the eyes, and in this case, again, UVB light, ultraviolet blue light of the sort that comes from sunlight, that is triggering these antipain or pain-relieving pathways.
这项最近的研究表明，到达眼睛的光也能触发这些抗痛或缓解疼痛的途径，在这种情况下，同样是来自阳光的 UVB 光、紫外线蓝光。
So once again, we have two parallel pathways.
所以，我们再一次有两条平行的道路。
This is a theme you're going to hear over and over and over again, not just in this episode but in all episodes of the Huberman Lab podcast, because this is the way that your brain and body are built.
这是一个你会一遍又一遍地听到的主题，不仅在这一集中，而且在胡伯曼实验室播客的所有剧集中，因为这就是你的大脑和身体的构建方式。
Nature rarely relies on one mechanism in order to create an important phenomenon, and pain relief is an important phenomenon.
大自然很少依赖一种机制来创造一种重要的现象，而疼痛缓解就是一种重要的现象。
So we now have at least two examples of the potent effects of UVB light exposure to the skin and to the eyes.
因此，我们现在至少有两个例子来说明 UVB 光照射对皮肤和眼睛的有效影响。
One involving activation of testosterone and estrogen pathways, as it relates to mating, and another that relates to reducing the total amount of pain that we experience in response to any painful stimuli.
一种涉及睾酮和雌激素途径的激活，因为它与交配有关，另一种涉及减少我们对任何疼痛刺激做出反应时所经历的疼痛总量。
Andrew Huberman:
安德鲁·休伯曼：
So for those of you that are thinking tools and protocols, if you're somebody who's experiencing chronic pain, provided you can do it safely, try to get some UVB exposure, ideally from sunlight.
因此，对于那些正在思考工具和方案的人来说，如果您正在经历慢性疼痛，只要您能够安全地做到这一点，请尝试接受一些 UVB 照射，最好是阳光照射。
I think the 20-to-30-minute protocol, two or three times per week is an excellent one.
我认为每周 2 到 3 次、每次 20 到 30 分钟的方案是一个很好的方案。
Seems like a fairly low dose of UVB light exposure.
看起来 UVB 光照射剂量相当低。
It's hard to imagine getting much damage to the skin.
很难想象皮肤会受到多大的伤害。
Of course, if you have very sensitive skin or if you live in an area of the world that is very, very bright and has intense sunlight at particular times of year, you'll want to be cautious.
当然，如果您的皮肤非常敏感，或者您生活在世界上非常非常明亮的地区，并且在一年中的特定时间有强烈的阳光，那么您需要小心。
Heed the warnings and considerations about sunscreen that I talked about earlier, or about wearing a hat.
请注意我之前谈到的有关防晒霜或戴帽子的警告和注意事项。
But the point is very clear.
但要点非常明确。
Most of us should be getting more UVB exposure from sunlight.
我们大多数人应该更多地接触阳光中的 UVB。
I can already hear the screams within the comments or rather the questions within the comments saying, "Well, what if I live in a part of the world where I don't get much UVB exposure?"
我已经可以听到评论中的尖叫声，或者更确切地说是评论中的问题，“好吧，如果我生活在世界上没有太多 UVB 暴露的地方怎么办？”
Andrew Huberman:
安德鲁·休伯曼：
And I want to emphasize something that I've also emphasized in the many discussions on this podcast related to sleep and circadian rhythms and alertness, which is even on a cloud-covered day, you are going to get far more light energy, photons, through cloud cover than you are going to get from an indoor light source, an artificial light source.
我想强调一点，我在这个播客的许多讨论中也强调了与睡眠、昼夜节律和警觉性相关的内容，即使在云层覆盖的日子，你也会通过云层获得比从室内光源（人造光源）更多的光能、光子。
I can't emphasize this enough.
我怎么强调都不为过。
If you look outside in the morning and you see some sunlight, if you see some sunlight throughout the day, you would do yourself a great favor to try and chase some of that sunlight and get into that sunlight to expose your eyes and your skin to that sunlight as much as you safely can.
如果你早上向外看，看到了一些阳光，如果你一整天都看到了一些阳光，那么你尝试去追逐一些阳光并进入阳光下，让你的眼睛和皮肤尽可能安全地暴露在阳光下，这对你自己来说是一个很大的帮助。
And when I say as much as you safely can, never, ever look at any light, artificial sunlight or otherwise, that's so bright that it's painful to look at.
当我说，尽可能安全地，永远、永远不要看任何光、人造阳光或其他东西时，它们太亮了，看着会很痛苦。
Andrew Huberman:
安德鲁·休伯曼：
It's fine to get that light arriving on your eyes indirectly.
让光线间接到达您的眼睛是很好的。
It's fine to wear eyeglasses or contact lenses.
戴眼镜或隐形眼镜没问题。
In fact, if you think about the biology of the eye and the way that those lenses work, they will just serve to focus that light onto the very cells that you want those light beams to be delivered to.
事实上，如果您考虑一下眼睛的生物学以及这些镜片的工作方式，它们只会将光线聚焦到您想要将光束传递到的细胞上。
Whereas sunglasses that are highly reflective or trying to get your sunlight exposure through a windshield of a car or through a window simply won't work.
然而，高反光太阳镜或试图让阳光透过汽车挡风玻璃或窗户照射的太阳镜根本不起作用。
I'm sorry to tell you, but most windows are designed to filter out the UVB light.
很遗憾地告诉您，大多数窗户的设计都是为了过滤 UVB 光。
And if you're somebody who's really keen on blue blockers and you're wearing your blue blockers all day, well, don't wear them outside.
如果您非常热衷于蓝色阻滞剂并且整天穿着蓝色阻滞剂，那么请不要在户外穿着它们。
And in fact, you're probably doing yourself a disservice by wearing them in the morning and in the daytime.
事实上，在早上和白天佩戴它们可能会对自己造成伤害。
There certainly is a place for blue blockers in the evening and nighttime if you're having issues with falling and staying asleep.
如果您在入睡和入睡方面遇到问题，晚上和夜间肯定可以使用蓝色阻滞剂。
Andrew Huberman:
安德鲁·休伯曼：
But if you think about it, blue blockers, what they're really doing is blocking those short wavelength, UVB wavelengths of light that you so desperately need to arrive at your retina and, of course, also onto your skin in order to get these powerful biological effects on hormones and on pain reduction.
但如果你想一想，蓝色阻滞剂，它们真正的作用是阻挡那些短波长的 UVB 波长的光，你迫切需要这些光到达你的视网膜，当然，也到达你的皮肤，以获得对激素和减轻疼痛的强大生物效应。
And in terms of skin exposure, these data also might make you think a little bit about whether or not you should wear short sleeves or long sleeves, whether or not you want to wear shorts or a skirt or pants.
而在皮肤暴露方面，这些数据也可能会让你思考是否应该穿短袖或长袖，是否要穿短裤或裙子或裤子。
It's all going to depend on the context of your life and the social and other variables that are important.
这一切都取决于您的生活背景以及社会和其他重要的变量。
Of course, I don't know each and every one of your circumstances, so I can't tell you to do X or Y or Z, nor would I.
当然，我不了解你的每一项情况，所以我不能告诉你做X或Y或Z，我也不会。
But you might take into consideration that it is the total amount of skin exposure that is going to allow ...
但您可能会考虑到，这是允许的皮肤暴露总量......
Andrew Huberman:
安德鲁·休伯曼：
That it is the total amount of skin exposure, that is going to allow you to capture more or fewer photons, depending on, for instance, if you're completely cloaked in clothing and you're just exposed in the hands, neck and face, such as I am now, or whether or not you're outside in shorts and a T-shirt.
这是皮肤暴露的总量，这将让你捕获更多或更少的光子，这取决于，例如，你是否完全包裹在衣服中，而你只是暴露在手、脖子和脸上，就像我现在一样，或者你是否穿着短裤和 T 恤在外面。
You're going to get very, very different patterns of biological signaling activation in those two circumstances.
在这两种情况下，你会得到非常非常不同的生物信号激活模式。
Many of you, I'm guessing, are wondering whether or not you should seek out UVB exposure throughout the entire year or only in the summer months, and that's sort of going to depend on whether or not you experience depression in the winter months, so-called seasonal affective disorder.
我猜，你们中的许多人都在想，是否应该全年都接触 UVB，还是只在夏季接触 UVB，这在某种程度上取决于您是否在冬季经历抑郁症，即所谓的季节性情感障碍。
Some people have mild, some people have severe forms of seasonal affective disorder.
有些人患有轻度季节性情感障碍，有些人则患有严重的季节性情感障碍。
Some people love the fall and winter and the shorter days.
有些人喜欢秋天和冬天以及较短的白天。
They love bundling up.
他们喜欢捆绑在一起。
They love the leaves, they love the snow, they love the cold, and they don't experience those psychological lows.
他们喜欢树叶，喜欢雪，喜欢寒冷，而且他们不会经历那些心理低谷。
Andrew Huberman:
安德鲁·休伯曼：
So it varies tremendously, and there are genetic differences and birthplace origin differences that relate to all this, but really it has to be considered on a case-by-case basis.
因此，差异很大，并且存在与所有这些相关的遗传差异和出生地起源差异，但实际上必须根据具体情况进行考虑。
I personally believe, and this was reinforced by the Director of the Chronobiology Unit at the National Institute of Mental Health, Samer Hattar, that we would all do well to get more UVB exposure from sunlight throughout the entire year, provided we aren't burning our skin or damaging our eyes in some way.
我个人认为，国家心理健康研究所时间生物学部门主任萨默·哈塔尔（Samer Hattar）也强调了这一点：只要我们不灼伤皮肤或以某种方式损害我们的眼睛，我们所有人都应该全年接触更多的阳光中的 UVB。
In addition to that, during the winter months, if you do experience some drop in energy or increase in depression or psychological lows, it can be very beneficial to access a SAD lamp, or if you don't want to buy a SAD lamp, because oftentimes they can be very expensive, you might do well to simply get a LED lighting panel.
除此之外，在冬季，如果您确实经历了一些精力下降或抑郁或心理低落的情况增加，那么使用 SAD 灯可能会非常有益，或者如果您不想购买 SAD 灯，因为它们通常非常昂贵，那么您最好简单地购买 LED 照明面板。
I've described one before, and I want to emphasize that I have no affiliation whatsoever to these commercial sources.
我之前已经描述过，我想强调的是，我与这些商业来源没有任何关系。
But I've described one before and I'll describe it again, and we can provide a link to a couple examples of these in the show note captions.
但我之前已经描述过一个，我将再次描述它，我们可以在显示注释标题中提供指向其中几个示例的链接。
Andrew Huberman:
安德鲁·休伯曼：
This is a 930-to-1000-lux light source that's designed for drawing.
这是专为绘图而设计的 930 至 1000 勒克斯光源。
It's literally a drawing box.
它实际上是一个绘图盒。
It's a thin panel; it's about the size of a laptop.
它是一块薄面板；它的大小与笔记本电脑相当。
Very inexpensive compared to the typical SAD lamp.
与典型的 SAD 灯相比非常便宜。
I actually have one and I position on my desk all day long.
实际上我有一个，我整天都放在桌子上。
I also happen to have skylights above my desk.
我的办公桌上方也恰好有天窗。
I'm fairly sensitive to the effects of light, so on longer days, I feel much better than I do on shorter days.
我对光线的影响相当敏感，因此在较长的日子里，我比在较短的日子里感觉更好。
I've never suffered from full-blown seasonal affective disorder, but I keep that light source on throughout the day, throughout the year.
我从未患过全面的季节性情感障碍，但我全年都保持光源开启。
Andrew Huberman:
安德鲁·休伯曼：
But I also make it a point to get outside and get sunlight early in the morning and several times throughout the day.
但我也强调要在清晨和全天多次到户外接受阳光。
And if it's particularly overcast outside or there just doesn't seem to be a lot of sunlight coming through those clouds, I will try to look at that light source a little bit more each day in order to trigger these mechanisms.
如果外面特别阴天，或者似乎没有很多阳光透过云层，我会尝试每天多观察一下光源，以触发这些机制。
Now, some people may desire to get UVB exposure to their skin, and they want to do that through sources other than sunlight.
现在，有些人可能希望皮肤接触 UVB，他们希望通过阳光以外的来源来实现这一点。
And there, it's a little bit more complicated.
在那里，情况有点复杂。
There are, of course, tanning salons, which basically are beds of UVB light.
当然还有日光浴沙龙，基本上都是 UVB 灯床。
That's really all they are.
这就是他们的全部。
Never been to one.
从来没有去过一次。
I know people do frequent them in certain parts of the world.
我知道人们确实在世界某些地方经常光顾它们。
There, of course, people are covering their eyes.
当然，人们都捂着眼睛。
They are only getting UVB exposure to their skin, typically, because the UVB exposure, or intensities rather, tends to be very, very high.
通常，他们的皮肤只会受到 UVB 照射，因为 UVB 照射或强度往往非常非常高。
Andrew Huberman:
安德鲁·休伯曼：
And so you can actually damage your eyes if you're looking at a very, very bright artificial UVB source up close.
因此，如果您近距离观察非常非常明亮的人造 UVB 光源，实际上可能会损害您的眼睛。
So you really have to explore these options for yourself.
所以你真的必须自己探索这些选择。
Sunlight, of course, being the original and still the best way to get UVB exposure.
当然，阳光是获得 UVB 照射的原始且仍然是最好的方法。
So without knowing your particular circumstances, finances, genetics, or place of origin, et cetera, I can't know whether or not you need to use artificial sources.
因此，在不了解您的具体情况、财务状况、遗传因素或出生地等的情况下，我无法知道您是否需要使用人工来源。
You're going to have to gauge that.
你必须衡量这一点。
Meanwhile, getting outside, looking at and getting some exposure of UVB onto your skin, is going to be beneficial for the vast majority of people out there.
与此同时，到户外看看，让皮肤接触一下 UVB，这对绝大多数人来说都是有益的。
And in fact, it's even going to be beneficial for people that are blind.
事实上，它甚至对盲人也有好处。
People that are blind, provided they still have eyes, often maintain these melanopsin cells.
盲人，只要他们还有眼睛，通常都会保留这些黑视蛋白细胞。
So even if you're low vision or no vision, getting UVB exposure to your eyes can be very beneficial for sake of mood, hormone pathways, pain reduction and so forth.
因此，即使您视力低下或失明，让 UVB 照射您的眼睛对于情绪、激素途径、减轻疼痛等方面也非常有益。
Andrew Huberman:
安德鲁·休伯曼：
A cautionary note: People who have retinitis pigmentosa, macular degeneration or glaucoma, as well as people who are especially prone to skin cancers, should definitely consult with your ophthalmologists and dermatologists before you start increasing the total amount of UVB exposure that you're getting from any source, sunlight or otherwise.
警告：患有视网膜色素变性、黄斑变性或青光眼的人，以及特别容易患皮肤癌的人，在开始增加从任何来源（阳光或其他来源）获得的 UVB 暴露总量之前，一定要咨询眼科医生和皮肤科医生。
There are additional very interesting and powerful effects of UVB light, in particular on immune function.
UVB 光还有其他非常有趣且强大的作用，特别是对免疫功能。
All the organs of our body are inside our skin, and so information about external conditions, meaning the environment that we're in, needs to be communicated to the various organs of our body.
我们身体的所有器官都在我们的皮肤内部，因此有关外部条件（即我们所处的环境）的信息需要传递到我们身体的各个器官。
Some of them have more direct access to what's going on outside.
他们中的一些人可以更直接地了解外面发生的事情。
So, for instance, the cells in your brain that reside right over the roof of your mouth, your hypothalamus, they control hormone output and they control the biological functions that we call circadian functions, the one that change every 24 hours, well, those are just one or two connections, meaning synapses, away from those cells in your eye that perceive UVB light.
举个例子，你大脑中位于口腔顶部的细胞，即下丘脑，它们控制激素的输出，控制我们称之为昼夜节律功能的生物功能，每 24 小时改变一次，嗯，这些只是一两个连接，即突触，远离你眼睛中感知 UVB 光的细胞。
Andrew Huberman:
安德鲁·休伯曼：
Other organs of your body, such as your spleen, which is involved in the creation of molecules and cells that combat infection, well, those are a long ways away from those cells in your eye and, in fact, they're a long ways away from your skin.
你身体的其他器官，比如你的脾脏，它参与对抗感染的分子和细胞的产生，这些器官距离你眼睛里的细胞很远，事实上，它们距离你的皮肤也很远。
There are beautiful studies showing that if we get more UVB exposure from sunlight or from appropriate artificial sources, that spleen and immune function are enhanced.
有出色的研究表明，如果我们从阳光或适当的人工来源获得更多的 UVB 照射，脾脏和免疫功能就会增强。
And there's a very logical, well-established circuit as to how that happens.
关于这是如何发生的，有一个非常合乎逻辑、完善的电路。
Your brain actually connects to your spleen.
您的大脑实际上与您的脾脏相连。
Now, it's not the case that you can simply think, "Okay, spleen.
现在，你不能简单地想：“好吧，脾脏。
Turn on, release killer cells.
开启，释放杀伤细胞。
Go out and combat infection." However, UVB light arriving on the eyes is known to trigger activation of the neurons within the so-called sympathetic nervous system.
走出去，抗击感染。”然而，已知到达眼睛的 UVB 光会触发所谓交感神经系统内的神经元的激活。
Andrew Huberman:
安德鲁·休伯曼：
These neurons are part of the larger thing that we call the autonomic nervous system, meaning it's below, or not accessible by, conscious control.
这些神经元是我们称之为自主神经系统的更大事物的一部分，这意味着它低于或无法被意识控制。
It's the thing that controls your heartbeat, controls your breathing, and that also activates or flips on the switch of your immune system.
它控制着你的心跳、呼吸，并且还激活或打开你的免疫系统的开关。
When we get a lot of UVB light in our eyes, or I should say sufficient UVB light in our eyes, a particular channel, a particular set of connections within the sympathetic nervous system is activated, and our spleen deploys immune cells and molecules that scavenge for and combat infection.
当我们的眼睛接触到大量的 UVB 光，或者我应该说我们的眼睛接触到足够的 UVB 光时，交感神经系统内的特定通道、一组特定连接就会被激活，我们的脾脏就会部署免疫细胞和分子来清除和对抗感染。
So if you've noticed that you get fewer colds and flus and other forms of illness in the summer months, part of that could be because of the increase in temperature in your environment, because typically longer days are associated with more warmth in your environment, as opposed to winter days, which are short and it tends to be colder out.
因此，如果您发现夏季患感冒、流感和其他形式疾病的几率较低，部分原因可能是环境温度升高，因为通常白天较长，环境温度较高，而冬季则相反，冬季白天较短，而且天气往往较冷。
Andrew Huberman:
安德鲁·休伯曼：
Well, that's true, but it's also the case the people around you have fewer colds and flus and that you will get infected with fewer colds and flus and other infections, because if those infections, whether or not they're bacterial or viral, arrive in your body, if you inhale them or they get into your mouth or on your skin, your spleen meets those infections with a greater output.
嗯，这是事实，但你周围的人患感冒和流感的情况也较少，你感染感冒、流感和其他感染的情况也会减少，因为如果这些感染，无论是细菌还是病毒，到达你的身体，如果你吸入它们，或者它们进入你的嘴里或皮肤上，你的脾脏会以更大的输出来应对这些感染。
In other words, the soldiers of your immune system, the chemicals and cell types of your immune system that combat infection, are in a more ready deployed stance, if you will.
换句话说，如果你愿意的话，你的免疫系统的士兵，你的免疫系统中对抗感染的化学物质和细胞类型，都处于更准备好的部署状态。
If you want to know more about the immune system and immune function, I did an entire episode about the immune system and the brain.
如果你想更多地了解免疫系统和免疫功能，我做了一整集关于免疫系统和大脑的内容。
You can find that at hubermanlab.com.
您可以在 hubermanlab.com 上找到该信息。
We talk about cytokines, we talk about killer cells, B cells, T cells, et cetera.
我们谈论细胞因子、杀伤细胞、B 细胞、T 细胞等等。
A lot of detail there.
那里有很多细节。
Andrew Huberman:
安德鲁·休伯曼：
So we often think about the summer months and the spring months as fewer infections floating around.
因此，我们经常认为夏季和春季感染病例较少。
But in fact there aren't fewer infections floating around.
但事实上，感染病例并没有减少。
We are simply better at combating those infections, and, therefore, there's less infection floating around.
我们只是更擅长对抗这些感染，因此，周围的感染较少。
So we are still confronted with a lot of infections.
所以我们仍然面临着大量的感染。
We're just able to combat them better.
我们只是能够更好地对抗他们。
What does this mean in terms of a tool?
这对于工具来说意味着什么？
What it means is that during the winter months, we should be especially conscious of accessing UVB light to enhance our spleen function to make sure that our sympathetic nervous system is activated to a sufficient level to keep our immune system deploying all those killer T cells and B cells and cytokines, so that when we encounter the infections, as we inevitably will, we're constantly being bombarded with potential infections, that we can combat those infections well.
这意味着在冬季，我们应该特别注意使用UVB光来增强我们的脾脏功能，以确保我们的交感神经系统被激活到足够的水平，以保持我们的免疫系统部署所有那些杀伤性T细胞、B细胞和细胞因子，这样当我们不可避免地遇到感染时，我们就会不断受到潜在感染的轰炸，这样我们就可以很好地对抗这些感染。
And as just a brief aside, but I should mention a brief aside that's related to tens of thousands of quality studies; it is well known that wound healing is faster when we are getting sufficient UVB exposure.
只是一个简短的旁白，但我应该提一下与数以万计的高质量研究相关的一个简短的旁白；众所周知，当我们接受足够的 UVB 照射时，伤口愈合会更快。
Andrew Huberman:
安德鲁·休伯曼：
Typically, that's associated with the longer days of spring and summer.
通常，这与春季和夏季较长的白天有关。
It is known that turnover of hair cells, the very cells that give rise to hair cells are called stem cells.
众所周知，毛细胞的更新，产生毛细胞的细胞被称为干细胞。
They live in little so-called niches in our skin with these hair stem cells, and your hair grows faster in longer days.
它们与这些毛发干细胞一起生活在我们皮肤中所谓的小壁龛中，在更长的时间内，你的头发会长得更快。
That too is triggered by UVB exposure, not just to the skin but to the eyes.
这也是由 UVB 暴露引发的，不仅是皮肤，还有眼睛。
That's right.
这是正确的。
There was a study published in the Proceedings in the National Academy of Sciences a couple of years ago that showed that the exposure of those melanopsin ganglion cells in your eyes is absolutely critical for triggering the turnover of stem cells in both the skin and hair and also, it turns out, in nails.
几年前在《美国国家科学院院刊》上发表的一项研究表明，眼睛中的黑视蛋白神经节细胞的暴露对于触发皮肤和头发以及指甲中干细胞的更新绝对至关重要。
So if you've noticed that your skin, your hair and your nails look better and turn over more, meaning grow faster, in longer days, that is not a coincidence, that is not just your perception.
因此，如果您发现您的皮肤、头发和指甲看起来更好、更新更多，这意味着在更长的日子里长得更快，这不是巧合，这不仅仅是您的看法。
Andrew Huberman:
安德鲁·休伯曼：
In fact, hair grows more, skin turns over more, meaning it's going to look more youthful.
事实上，头发长得更多，皮肤更新得更多，这意味着它会看起来更年轻。
You're going to essentially remove older skin cells and replace them with new cells.
您将基本上去除旧的皮肤细胞并用新细胞替换它们。
And all the renewing cells and tissues of our body are going to proliferate, are going to recreate themselves more when we are getting sufficient UVB light to our eyes and also to our skin.
当我们的眼睛和皮肤获得足够的 UVB 光时，我们身体的所有更新细胞和组织都会增殖，会更多地自我再生。
And so while some of you may think of light therapies such as red-light therapies or UVB therapies as kind of new agey, or just biohacking – again a phrase I don't particularly like, this notion of biohacking, because it implies using one thing for a purpose that it was never intended to have.
因此，虽然你们中的一些人可能认为红光疗法或 UVB 疗法等光疗法是一种新时代，或者只是生物黑客——这又是一个我不太喜欢的短语，即生物黑客的概念，因为它意味着将一个东西用于它从未打算达到的目的。
Well, it turns out that UVB exposure and red light, as we'll soon see, is a very potent form of increasing things like wound healing and skin health for very logical, mechanistically backed reasons.
好吧，事实证明，正如我们很快就会看到的那样，UVB 照射和红光是一种非常有效的形式，可以促进伤口愈合和皮肤健康等，其原因非常合乎逻辑，有机械支持。
Andrew Huberman:
安德鲁·休伯曼：
So while I can't account for everything that's being promoted out there, in terms of this light source will help your skin look more youthful or will help heal your scars, the mechanistic basis for light having those effects makes total sense.
因此，虽然我无法解释所有正在推广的东西，但就这种光源将帮助您的皮肤看起来更年轻或有助于治愈疤痕而言，光具有这些效果的机械基础是完全有道理的。
But what you should consider however, is that if the particular light therapy that you're considering involves very local application rather than illuminating broad swaths of skin, and if it has no involvement with the eyes, meaning there's no delivery of UVB or red light or the other light therapy to the eyes, it's probably not going to be as potent a treatment as would a more systemic activation of larger areas of skin and the eyes.
但您应该考虑的是，如果您正在考虑的特定光疗法涉及非常局部的应用，而不是照亮大片皮肤，并且如果它不涉及眼睛，这意味着没有向眼睛传递 UVB 或红光或其他光疗法，那么它可能不会像对更大范围的皮肤和眼睛进行更系统的激活那样有效。
Now, again, a cautionary note: I don't want people taking technologies that were designed for local application and beaming those into the eyes.
现在，再次提醒大家：我不希望人们采用专为本地应用而设计的技术并将其投射到眼睛中。
That could be very, very bad and damaging to your retinal and other tissues.
这可能非常非常糟糕，会对您的视网膜和其他组织造成损害。
Certainly wouldn't want you taking bright light of very high intensity of any kind and getting cavalier about that.
当然不希望您在任何类型的非常高强度的强光照射下对此变得漫不经心。
Andrew Huberman:
安德鲁·休伯曼：
Typically, the local illumination of, say, a wound or particular patch of acne, or some other form of skin treatment, involves very high-intensity light.
通常，伤口或特定痤疮斑块的局部照明或某种其他形式的皮肤治疗涉及非常高强度的光。
And if the intensity is too high, you can actually damage that skin.
如果强度太高，实际上可能会损伤皮肤。
And so as we'll talk about in a few moments, most of those therapies for modifying skin involve actually burning off a small, very thin layer at the top of the epidermis in efforts to trigger the renewal or the activation of stem cells that will replenish that with new cells.
因此，正如我们稍后将讨论的那样，大多数改变皮肤的疗法实际上都涉及烧掉表皮顶部的一小层非常薄的层，以努力触发干细胞的更新或激活，从而用新细胞补充干细胞。
So there's a fine line to be had between light therapies that are very localized and intense, which are designed to damage skin and cause reactivation of new stem cells, whether or not it's hair cells or skin cells, et cetera, versus systemic activation across broad swaths of skin in the eyes.
因此，非常局部和强烈的光疗法与眼睛大片皮肤的系统性激活之间存在着微妙的界限，光疗法旨在损伤皮肤并导致新干细胞（无论是毛细胞还是皮肤细胞等）的重新激活。
Andrew Huberman:
安德鲁·休伯曼：
You really have to consider this on a case-by-case basis.
您确实必须根据具体情况考虑这一点。
But at least for now, just consider that increases in hormones, reduction in pain by way of increases in enkephalin and another endogenous opioids, improving immune status by activating the spleen and so on and so on, really are all the downstream consequence of illuminating large swaths of skin and making sure that those neurons and within the eye get their adequate UVB exposure or other light wavelength exposure.
但至少现在，只要考虑一下荷尔蒙的增加、通过增加脑啡肽和另一种内源性阿片类药物来减少疼痛、通过激活脾脏等来改善免疫状态等等，实际上都是照射大片皮肤并确保这些神经元和眼睛内得到足够的 UVB 暴露或其他光波长暴露的下游结果。
Not simply beaming a particular wavelength of light at a particular location on the body and hoping that that particular illumination at a particular location on the body is going to somehow change the biology at that location.
不仅仅是将特定波长的光照射到身体的特定位置，并希望身体特定位置的特定照明能够以某种方式改变该位置的生物学。
Our biology just really doesn't work that way.
我们的生物学确实不是这样运作的。
It's possible, but in general, systemic effects through broad-scale illumination and illumination to the eye, combined with local treatments, are very likely to be the ones that have the most success.
这是可能的，但总的来说，通过大范围照明和眼睛照明的系统效应，结合局部治疗，很可能是最成功的。
Andrew Huberman:
安德鲁·休伯曼：
Now I'd like to shift our attention to the effects of light on mood more specifically.
现在我想更具体地将我们的注意力转移到光对情绪的影响上。
We talked about this in terms of seasonal affective disorder, but many of us don't suffer from seasonal affective disorder.
我们从季节性情感障碍的角度讨论了这一点，但我们中的许多人并没有患有季节性情感障碍。
So I'd like to drill a little deeper into how light impacts mood.
所以我想更深入地研究光线如何影响情绪。
And here I want to again paraphrase the statements of Dr. Samer Hattar at the National Institutes of Mental Health.
在这里，我想再次解释一下美国国立心理健康研究所萨默·哈塔尔博士的言论。
I should mention, the Director of the Chronobiology Unit at the National Institutes of Mental Health, and perhaps one of the top one to two to three world experts in how light can impact mood, appetite, circadian rhythms and so forth.
我应该提到的是，美国国立心理健康研究所时间生物学部门的主任，也许是光如何影响情绪、食欲、昼夜节律等方面世界顶尖的一到两到三位专家之一。
Samer stated on the podcast ,and he said in various other venues as well, that getting as much UVB light in our eyes and on our skin in the early day and throughout the day as safely possible is going to be beneficial for mood.
Samer 在播客中表示，他还在其他各个场所表示，在清晨和全天尽可能安全地让我们的眼睛和皮肤接受尽可能多的 UVB 光将对情绪有益。
There's also another time of day, or rather I should say a time of night, in which UVB can be leveraged in order to improve mood.
一天中的另一个时间，或者更确切地说，晚上的某个时间，可以利用 UVB 来改善情绪。
But it's actually the inverse of everything we've been talking about up until now.
但这实际上与我们迄今为止所讨论的一切相反。
Andrew Huberman:
安德鲁·休伯曼：
We have a particular neural circuit that originates with those melanopsin cells in our eye that bypass all the areas of the brain associated with circadian clocks, so everything related to sleep and wakefulness, that's specifically dedicated to the pathways involving the release of molecules like dopamine, the neuromodulator that's associated with motivation, with feeling good, with feeling like there's possibility in the world and so on and so forth, and other molecules as well, including serotonin and some of those endogenous opioids that we talked about before.
我们有一个特殊的神经回路，起源于我们眼睛中的黑视蛋白细胞，它绕过大脑中与生物钟相关的所有区域，因此与睡眠和觉醒相关的所有区域，专门致力于涉及多巴胺等分子释放的通路，多巴胺是与动机、感觉良好、感觉世界充满可能性等相关的神经调节剂，还有其他分子，包括血清素和一些内源性分子我们之前讨论过的阿片类药物。
That particular pathway involves a brain structure called the perihabenular nucleus.
该特定通路涉及称为缰核周围核的大脑结构。
The perihabenular nucleus gets input from the cells in the eye that respond to UVB light, and frankly to bright light of other wavelengths as well, because as you recall, if a light is bright enough, even if it's not UV or blue light, it can activate those cells in the eye.
缰核周围核接收来自眼睛中对 UVB 光做出反应的细胞的输入，坦率地说，也对其他波长的亮光做出反应，因为正如您所记得的，如果光足够亮，即使它不是紫外线或蓝光，它也可以激活眼睛中的这些细胞。
Andrew Huberman:
安德鲁·休伯曼：
Those cells in the eye communicate to the perihabenular nucleus.
眼睛中的这些细胞与缰核周围核通讯。
And as it turns out, if this pathway is activated at the wrong time of each 24-hour cycle, mood gets worse, dopamine output gets worse.
事实证明，如果这条通路在每个 24 小时周期的错误时间被激活，情绪就会变得更糟，多巴胺的分泌也会变得更糟。
Molecules that are there specifically to make us feel good actually are reduced in their output.
实际上，专门让我们感觉良好的分子的输出量有所减少。
So while UVB exposure in the morning and throughout the day is going to be very important for elevating and maintaining elevated mood, avoiding UVB light at night is actually a way in which we can prevent activation of this eye-to-perihabenular pathway that can actually turn on depression.
因此，虽然早上和全天的 UVB 照射对于提升和保持情绪高涨非常重要，但晚上避免 UVB 照射实际上是我们可以防止激活眼睛到缰核周围通路的一种方法，而这种通路实际上会导致抑郁。
To be very direct and succinct about this, avoid exposure to UVB light from artificial sources between the hours of 10:00 p.m.
对此要非常直接和简洁，请避免在晚上 10:00 到晚上 10:00 之间暴露于人造光源的 UVB 光下。
and 4:00 a.m.
和凌晨 4:00
And if you're somebody who suffers from low mood and overall has a kind of mild depression or even severe depression, of course please see a psychiatrist, see a trained psychologist.
如果你是一个情绪低落的人，总体上有一种轻度抑郁甚至重度抑郁，当然请去看精神科医生，去看训练有素的心理学家。
Get that treated.
接受治疗。
Andrew Huberman:
安德鲁·休伯曼：
But you would do especially well to avoid UVB exposure from artificial sources, not just from 10:00 p.m.
但您最好避免人工来源的 UVB 照射，而不仅仅是从晚上 10:00 开始。
to 4:00 a.m., but really be careful about getting too much exposure to UVB even in the late evening.
到凌晨 4:00，但即使是在深夜，也要小心避免过多接触 UVB。
So 8:00 p.m.
所以晚上 8:00
perhaps to 4:00 a.m.
也许到凌晨 4:00
I can't emphasize this enough that if you view UVB light, you activate those neurons in your eye very potently.
如果您观看 UVB 光，您会非常有效地激活眼睛中的神经元，这一点我再强调也不为过。
And if those cells communicate to the perihabenular nucleus, which they do, you will truncate or reduce the amount of dopamine that you release.
如果这些细胞与缰核周围核进行通信（它们确实这样做了），您将截断或减少释放的多巴胺量。
So if you want to keep your mood elevated, get a lot of UVB light throughout the day.
因此，如果您想保持心情愉快，请全天接受大量 UVB 照射。
And at night, really be cautious about getting UVB exposure from artificial sources.
在晚上，要小心避免受到人工来源的 UVB 照射。
Andrew Huberman:
安德鲁·休伯曼：
Now, let's say you're somebody who has no issues with mood.
现在，假设您是一个没有情绪问题的人。
You're just the happiest person all year long, or maybe you just have subtle variations in your mood.
你只是一年中最快乐的人，或者也许你只是情绪上有微妙的变化。
You feel great about that.
你对此感觉很棒。
Turns out that you still want to be very careful about light exposure between the hours of 10:00 p.m.
事实证明，您仍然需要非常小心晚上 10:00 到晚上 10:00 之间的光照。
or so and 4:00 a.m., in fact, even during sleep.
大约凌晨 4:00，事实上，甚至在睡眠期间也是如此。
There's a recent study that just came out in the proceedings of the National Academy of Sciences, and it's entitled "Light exposure during sleep impairs cardiometabolic function." This is a very interesting study where they took human subjects, young adults, and having them sleep in rooms that had different lighting conditions, either dim light or slightly bright light.
最近，美国国家科学院院刊上发表了一项研究，题为“睡眠期间的光照会损害心脏代谢功能”。这是一项非常有趣的研究，他们以年轻人为受试者，让他们睡在具有不同照明条件（暗光或微亮光）的房间里。
Andrew Huberman:
安德鲁·休伯曼：
Now, many people can't fall asleep in brightly lit rooms, so they acknowledged this.
现在，很多人在明亮的房间里睡不着，所以他们承认了这一点。
These were not very brightly lit rooms.
这些房间光线不是很明亮。
These were rooms that had just a little bit of overhead room lighting, a hundred lux, which is not very bright at all, or they had them sleep in a room that had very dim light, which is less than three lux.
这些房间的头顶照明只有一点点，一百勒克斯，根本不是很亮，或者他们让他们睡在光线非常暗淡的房间里，不到三勒克斯。
If you want to get a sense of how bright three lux is versus a hundred lux, I would encourage you to download the free app Light Meter.
如果您想了解 3 勒克斯与 100 勒克斯的亮度，我建议您下载免费应用程序照度计。
I have no relationship to the app.
我与该应用程序没有任何关系。
It's a pretty cool app however.
然而，这是一个非常酷的应用程序。
I've used it for a long time, where you can basically point your phone at a particular light source, sun or otherwise, and you just press the button.
我已经使用它很长时间了，你基本上可以将手机指向特定的光源，太阳或其他光源，然后只需按下按钮即可。
It'll give you an approximate readout of lux, which is the light intensity that the phone happens to be staring out at, at that location.
它将为您提供勒克斯的近似读数，即手机在该位置恰好注视的光强度。
It's not exact, but it's a pretty good back-of-the-envelope measure of light intensity.
它并不准确，但它是光强度的一个很好的粗略测量。
Andrew Huberman:
安德鲁·休伯曼：
So these subjects were either sleeping in a very dim room, three lux is very, very dim, or a somewhat dim room, a hundred lux.
所以这些受试者要么睡在一个非常昏暗的房间里，三勒克斯非常非常暗，要么睡在一个有点昏暗的房间里，一百勒克斯。
In this study, they measured things like melatonin levels.
在这项研究中，他们测量了褪黑激素水平等指标。
They looked at heart rate, they looked at measures of insulin and glucose management.
他们观察了心率，观察了胰岛素和血糖管理的措施。
Now, in previous episodes, I've talked about how glucose, blood sugar, is regulated by insulin because you don't want your glucose levels to be too high, hyperglycemia, or too low, hypoglycemia, and the hormone, insulin, is involved in sequestering and shuttling glucose in the bloodstream.
现在，在之前的剧集中，我已经讨论过胰岛素如何调节葡萄糖（血糖），因为您不希望血糖水平过高（高血糖）或过低（低血糖），而激素（胰岛素）参与在血液中隔离和运输葡萄糖。
Basically, how well you manage glucose in the bloodstream can be indirectly measured by your insulin levels.
基本上，您对血液中葡萄糖的管理程度可以通过您的胰岛素水平来间接测量。
And it's well-known that sleep deprivation can disrupt glucose regulation by insulin.
众所周知，睡眠不足会破坏胰岛素对血糖的调节。
Andrew Huberman:
安德鲁·休伯曼：
However, in this study, subjects were sleeping the whole night through.
然而，在这项研究中，受试者整晚都在睡觉。
It just so happens that some of the subjects were sleeping in this very dimly lit room, three lux, and other subjects were sleeping in a somewhat dimly lit room, a hundred lux.
碰巧的是，一些受试者睡在这个光线非常昏暗的房间里，3 勒克斯，而其他受试者则睡在一个光线稍暗的房间里，100 勒克斯。
What's incredible about this study is that both rooms were sufficiently dimmed that melatonin levels were not altered in either case.
这项研究令人难以置信的是，两个房间都足够暗，在任何情况下褪黑激素水平都没有改变。
This is really key.
这确实是关键。
It's not as if one group experienced a lot of bright light through their eyelids and others did not.
并不是说一组人的眼睑感受到大量强光，而另一些人则没有。
Melatonin levels were not disrupted.
褪黑激素水平没有受到干扰。
And given how potently light can inhibit melatonin, this speaks to the fact that this very dim condition of three lux and the somewhat dim condition of a hundred lux was not actually perceived by the subjects, nor was it disrupting these hormone pathways.
考虑到光对褪黑激素的抑制作用有多大，这说明了这样一个事实：受试者实际上并没有感知到这种非常昏暗的三勒克斯条件和稍微昏暗的一百勒克斯条件，也没有破坏这些激素途径。
Andrew Huberman:
安德鲁·休伯曼：
They also looked at glucose responses.
他们还观察了葡萄糖反应。
They had people essentially take a fasting glucose test in different conditions.
他们让人们在不同的条件下进行空腹血糖测试。
I won't go into all the details.
我不会详细介绍所有细节。
But here's what they found: In healthy adults, even just one night of sleeping in a moderately lit environment, this hundred lux environment, caused changes, increases in nighttime heart rate, which means that the sympathetic nervous system was overly active, as compared to people that slept in a completely dark or in a very dimly lit room.
但他们的发现是这样的：在健康的成年人中，即使只是在中等照明的环境中睡眠一晚，这种百勒克斯的环境也会引起变化，夜间心率增加，这意味着与在完全黑暗或光线非常昏暗的房间里睡觉的人相比，交感神经系统过度活跃。
Decreases in heart rate variability, and here I should point out that heart rate variability, or HRV, is a good thing.
心率变异性降低，在这里我应该指出，心率变异性（HRV）是一件好事。
We want heart rate variability.
我们想要心率变异性。
So they saw increases in heart rate, decreases in heart rate variability and increases in next-morning insulin resistance, which is an indication that glucose management is suffering.
因此，他们发现心率增加，心率变异性降低，第二天早上胰岛素抵抗增加，这表明血糖管理正在受到影响。
Andrew Huberman:
安德鲁·休伯曼：
So this is powerful.
所以这很强大。
The results of this study essentially indicate that even just one night of sleeping the whole night through in a dimly lit environment is disrupting the way that our autonomic nervous system is functioning, altering so-called autonomic tone — making us less relaxed is probably the best way to describe it, even though we are asleep, disrupting the way that our cardiometabolic function operates, such that we have lower heart rate variability and increased insulin resistance.
这项研究的结果本质上表明，即使只是在昏暗的环境中睡一整晚，也会扰乱我们的自主神经系统的运作方式，改变所谓的自主神经基调——让我们不那么放松可能是描述它的最好方式，即使我们睡着了，扰乱了我们的心脏代谢功能的运作方式，从而使我们的心率变异性降低并增加了胰岛素抵抗。
Andrew Huberman:
安德鲁·休伯曼：
This is not a good thing for any of us to experience.
这对我们任何人来说都不是一件好事。
So while we've mainly been talking about the positive effects of UVB light and other forms of light, now we have two examples: One from the work of Hattar and colleagues showing that UVB exposure via the perihabenula can diminish the output of dopamine and other molecules that make us feel good if that UVB exposure is in the middle of the night or late evening.
因此，虽然我们主要讨论的是 UVB 光和其他形式的光的积极影响，但现在我们有两个例子：一个来自 Hattar 及其同事的工作，表明通过缰核周围的 UVB 照射可以减少多巴胺和其他分子的输出，如果 UVB 照射是在半夜或深夜，这些分子会让我们感觉良好。
And now we have yet another study, performed in this case in humans, indicating that even if we fall asleep and sleep the whole night through, if the room that we're sleeping in has too many lux, too much light energy, that light energy is no doubt going through the eyelids, which it can, activating the particular cells in the eye that trigger an increase in sympathetic nervous system activation and disrupting our metabolism.
现在我们又进行了另一项针对人类的研究，表明即使我们入睡并睡了一整晚，如果我们睡觉的房间有太多的勒克斯、太多的光能，那么光能无疑会穿过眼睑，从而激活眼睛中的特定细胞，从而触发交感神经系统的激活增加并扰乱我们的新陈代谢。
Andrew Huberman:
安德鲁·休伯曼：
And this study rests on a number of other recent studies published in Cell, which is a superb journal, and other journals, showing that during the course of a healthy, deep night sleep, our body actually transitions through various forms of metabolic function.
这项研究以最近发表在《细胞》杂志和其他期刊上的其他一些研究为基础，这些研究表明，在健康的深夜睡眠过程中，我们的身体实际上会经历各种形式的代谢功能转变。
We actually experience ketosis-like states.
我们实际上经历了类似酮症的状态。
We experience glucogenesis.
我们经历糖生成。
We experience different forms of metabolism associated with different stages of sleep.
我们经历与不同睡眠阶段相关的不同形式的新陈代谢。
Not something that we're going into in-depth in this podcast.
这不是我们在本播客中深入探讨的内容。
We will in a future podcast.
我们将在未来的播客中。
What this study shows is that light exposure, even in sleep, is disrupting our autonomic, in this case the sympathetic arm of the autonomic nervous system, in ways that are disrupting metabolism, probably in sleep, but certainly outside of sleep.
这项研究表明，即使在睡眠中，光照也会扰乱我们的自主神经，在这种情况下是自主神经系统的交感神经，其方式可能会扰乱新陈代谢，可能是在睡眠中，但肯定是在睡眠之外。
So then we wake up and have our first meal of the day, or even if you're intermittent fasting, you eat that first meal of the day.
然后我们醒来并吃一天的第一顿饭，或者即使你是间歇性禁食，你也会吃一天的第一顿饭。
If your sleep is taking place in an environment that's overly illuminated, well, that's disrupting your cardiac function and your metabolism.
如果您的睡眠是在过度照明的环境中进行的，那么这会扰乱您的心脏功能和新陈代谢。
Andrew Huberman:
安德鲁·休伯曼：
I've been talking a lot about UVB light, which is short-wavelength light, so UV light, blue light, maybe even some blue green light.
我一直在谈论 UVB 光，它是短波长光，所以紫外线、蓝光，甚至可能是一些蓝绿光。
That's going to be short-wavelength light.
那将是短波长光。
Now I'd like to shift our attention to the other end of the spectrum, meaning the light spectrum, to talk about red light and infrared light, which is long-wavelength light.
现在我想把我们的注意力转移到光谱的另一端，即光谱，谈谈红光和红外光，这是长波长的光。
Many so-called low-level light therapies — the acronym is LLLT, low-level light therapies — involve the use of red light and infrared light.
许多所谓的低强度光疗法（缩写为 LLLT，低强度光疗法）涉及使用红光和红外光。
Sometimes low-level light therapies involve the use of UVB, but more often than not, these days when we hear LLLT, low-level light therapy, it's referring to red light and near-infrared light therapies.
有时低强度光疗法涉及使用 UVB，但如今，当我们听到 LLLT（低强度光疗法）时，通常指的是红光和近红外光疗法。
Andrew Huberman:
安德鲁·休伯曼：
Low-level light therapies have been shown to be effective for a huge number of biological phenomenon and medical treatments.
低强度光疗法已被证明对大量生物现象和医学治疗有效。
I can't summarize all of those now.
我现在无法总结所有这些。
It would take me many, many hours.
这需要我很多很多个小时。
It would be an effective episode for curing insomnia, but it wouldn't inform you properly about the use of light for your health.
这对于治疗失眠来说是一个有效的插曲，但它不会正确地告诉你如何使用光来维护你的健康。
Rather, I'd like to just emphasize some of the top contour of those studies and point out that, for instance, low-level light therapy with infrared light has been shown to be effective for the treatment of acne and other sorts of skin lesions.
相反，我只想强调这些研究的一些要点，并指出，例如，红外光低强度光疗法已被证明可有效治疗痤疮和其他类型的皮肤病变。
There've been some really nice studies actually where they use subjects as their own internal control.
实际上已经有一些非常好的研究，他们使用受试者作为自己的内部控制。
So people, believe it or not, agreed to have half of their face illuminated with red light or near-infrared light and the other half of their face serve as a control, and to do that for several weeks at a time.
因此，不管你信不信，人们同意用红光或近红外光照射他们的一半脸，并用另一半脸作为对照，并且一次持续几周。
And you can see pretty impressive reductions in skin lesions, reductions in scars from acne and reduction in acne lesions themselves, meaning the accumulation of new acne cysts, with low-level light therapy using red light and infrared light.
通过使用红光和红外线的低强度光疗法，您可以看到皮肤损伤、痤疮疤痕的减少以及痤疮损伤本身的减少（这意味着新的痤疮囊肿的积累）令人印象深刻。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes, however, there is a resistance of that acne to the low-level light therapy such that people will get an initial improvement and then it'll go away despite continuing the treatment.
然而，有时痤疮对低强度光疗法有抵抗力，因此人们会得到初步改善，然后尽管继续治疗，痤疮也会消失。
So you're probably asking, or at least you should be asking, "How is it that shining red light on our skin can impact things like acne and wound healing, et cetera?" Well, to understand that, we have to think back to the beginning of the episode where I described how long-wavelength light, such as red light and near-infrared light, which is even longer than red light, can pass through certain surfaces, including our skin.
所以你可能会问，或者至少你应该问，“在我们的皮肤上照射红光怎么会影响痤疮和伤口愈合等？”好吧，为了理解这一点，我们必须回想一下这一集的开头，我描述了长波长光（例如红光和比红光更长的近红外光）如何穿过某些表面，包括我们的皮肤。
Andrew Huberman:
安德鲁·休伯曼：
So our skin has an epidermis, which is on the outside, and the dermis, which is in the deeper layers.
所以我们的皮肤有表皮（位于外面）和真皮（位于深层）。
Red light and infrared light can pass down into the deeper layers of our skin where it can change the metabolic function of particular cells.
红光和红外光可以传递到我们皮肤的更深层，在那里它可以改变特定细胞的代谢功能。
So let's just take acne as an example.
我们就以痤疮为例。
Within the dermis, the deep layers of our skin, we have what are called sebaceous glands, that actually make the oil that is present in our skin.
在真皮（皮肤的深层）内，我们有所谓的皮脂腺，它们实际上会产生皮肤中的油脂。
Those sebaceous glands are often nearby hair follicles.
这些皮脂腺通常位于毛囊附近。
So if you've ever had an infected hair follicle, that's not a coincidence, that hair follicles tend to get infected.
因此，如果您的毛囊曾被感染，那么这并非巧合，毛囊很容易被感染。
Part of it is because there's actually a portal down and around the hair follicle, but the sebaceous gland is where the oil is created that is going to give rise to, for instance, acne lesions.
部分原因是毛囊下方和周围实际上有一个入口，但皮脂腺是产生油脂的地方，会引起痤疮等病变。
Also in the dermis, in the deep layers of the skin, are the melanocytes.
在真皮中，在皮肤的深层，也有黑素细胞。
They're not just in the epidermis, they're also in the deeper layers of the skin.
它们不仅存在于表皮，还存在于皮肤的深层。
And you have the stem cells that give rise to additional skin cells.
而且干细胞可以产生额外的皮肤细胞。
Andrew Huberman:
安德鲁·休伯曼：
If the top layers of the epidermis are damaged, those stem cells can become activated.
如果表皮的顶层受损，这些干细胞就会被激活。
And you also have the stem cells that give rise to hair follicles.
而且你还有产生毛囊的干细胞。
So by shining red light or near-infrared light on a localized patch of skin, provided that red light is not of such high intensity that it burns the skin, but is of sufficient intensity that provides just a little bit of damage to the upper layers of the skin, the epidermis, and that it triggers certain biological pathways within the cells of the sebaceous gland and the stem cells within the hair cell niche and the stem cells in skin, what happens is the top layers of the skin are basically burned off by a very low level of burn, and/or the cells in the deeper layer start to churn out new cells, which go and rescue the lesion, essentially clear out the lesion and replace that lesion with healthy skin cells.
因此，通过将红光或近红外光照射在局部皮肤上，前提是红光的强度不会太高以至于灼伤皮肤，但其强度足以对皮肤上层、表皮造成一点点损伤，并且它会触发皮脂腺细胞内的某些生物途径以及毛细胞生态位内的干细胞和皮肤中的干细胞，所发生的情况是皮肤的表层基本上被非常低水平的光烧毁。烧伤，和/或较深层的细胞开始大量产生新细胞，这些新细胞会拯救病变，从根本上清除病变并用健康的皮肤细胞取代该病变。
Andrew Huberman:
安德鲁·休伯曼：
This does work in the context of wound healing, getting scars to disappear.
这对于伤口愈合、让疤痕消失确实有效。
It also works to remove certain patches of pigmentation.
它还可以去除某些色素沉着斑块。
There are sometimes cases where people will get a red blotchiness due to certain skin conditions, or some darker pigmentation that they want remover, that they need removed, because it's a potential skin cancer threat.
有时，人们会因为某些皮肤状况而出现红色斑点，或者需要去除一些较深的色素沉着，因为这是潜在的皮肤癌威胁。
Now, how is red light actually doing it within the cells of the sebaceous gland, the stem cells, et cetera?
现在，红光实际上是如何在皮脂腺、干细胞等细胞内发挥作用的呢？
Well, long-wavelength light can actually get deep into the skin — I mentioned that before — but can also get into individual cells and can access the so-called organelles, which I described at the beginning of the episode.
嗯，长波长光实际上可以深入皮肤——我之前提到过——但也可以进入单个细胞并进入所谓的细胞器，正如我在本集开头所描述的那样。
In particular, they can access the mitochondria, which are responsible for producing ATP.
特别是，它们可以进入负责产生 ATP 的线粒体。
Andrew Huberman:
安德鲁·休伯曼：
Now, the simple way to think about this for sake of this discussion is that as cells age, and in particular in very metabolically active cells, they accumulate what are called ROSs, reactive oxygen species.
现在，为了讨论的目的，思考这个问题的简单方法是，随着细胞衰老，特别是代谢非常活跃的细胞，它们会积累所谓的 ROS（活性氧）。
And as reactive oxygen species go up, ATP energy production in those cells tends to go down.
随着活性氧的增加，这些细胞中 ATP 能量的产生往往会下降。
It's a general statement, but it's a general statement that in most cases is true.
这是一个一般性的陈述，但它是一个在大多数情况下都是正确的一般性陈述。
There are some minor exceptions that don't concern us that have to do with cell types different than the ones that I'm talking about now.
有一些与我们无关的小例外，它们与我现在讨论的细胞类型不同有关。
So the way to think about this is that red light passes into the deeper layers of the skin, activates mitochondria, which increases ATP, and directly or indirectly reduces these reactive oxygen species.
因此，思考这个问题的方法是，红光进入皮肤更深层，激活线粒体，从而增加 ATP，并直接或间接减少这些活性氧。
These reactive oxygen species are not good.
这些活性氧不好。
We don't want them.
我们不想要他们。
They cause cellular damage, cellular death, and for the most part just inhibit the way that our cells work.
它们会导致细胞损伤、细胞死亡，并且在很大程度上只是抑制我们细胞的工作方式。
Andrew Huberman:
安德鲁·休伯曼：
So if you've heard of red light or near-infrared light therapies designed to heal skin or improve skin quality or remove lesions or get rid of scars or unwanted pigmentation, that is not pseudoscience, that is not woo science, that is grounded in the very biology of how light interacts with mitochondria and reactive oxygen species.
因此，如果您听说过红光或近红外光疗法，旨在治愈皮肤或改善皮肤质量或去除病变或消除疤痕或不需要的色素沉着，那么这不是伪科学，也不是科学，而是以光如何与线粒体和活性氧相互作用的生物学为基础。
Some of you may also find it interesting to note that some of the cream-based treatments for acne, for instance, like retinoic acid, Retin-A, is actually a derivative of vitamin A.
有些人可能还会发现有趣的是，一些治疗痤疮的霜剂，例如视黄酸、Retin-A，实际上是维生素 A 的衍生物。
And the pathway involving retinoic acid and vitamin A, believe it or not, is very similar to the natural biological pathway by which photopigments in the eye convert light information into biological changes within those cells.
不管你信不信，涉及视黄酸和维生素 A 的途径与自然生物途径非常相似，眼睛中的感光色素将光信息转化为细胞内的生物变化。
Andrew Huberman:
安德鲁·休伯曼：
So the key point here is that light is activating particular pathways and cells that can either drive death of cells or can make those cells essentially younger, by increasing ATP, by way of improving mitochondrial function.
因此，这里的关键点是光正在激活特定的途径和细胞，这些途径和细胞可以驱动细胞死亡，或者可以通过增加 ATP、改善线粒体功能使这些细胞本质上更年轻。
And in recent years, there have been some just beautiful examples that exist not only in the realm of skin biology but in the realm of neurobiology, whereby red light and near-infrared light can actually be used to enhance the function of the cells that, for instance, allow us to see better and, indeed, cells that allow us to think better.
近年来，不仅在皮肤生物学领域，而且在神经生物学领域，也出现了一些美丽的例子，红光和近红外光实际上可以用来增强细胞的功能，例如，让我们看得更清楚，实际上，细胞让我们更好地思考。
So now I'd like to review those data because not only are they interesting in their own right, but they also point to some very interesting and powerful application of low-cost or zero-cost tools that we can use to improve our vision.
所以现在我想回顾一下这些数据，因为它们不仅本身很有趣，而且还指出了一些非常有趣且强大的低成本或零成本工具应用程序，我们可以使用这些工具来改善我们的愿景。
Andrew Huberman:
安德鲁·休伯曼：
If you are somebody who's interested in the use of red light or near-infrared light, so-called LLLT, low-level light therapies, for treatment of dermatologic issues, so anything related to skin, I will include a link to an excellent set of reviews.
如果您对使用红光或近红外光（即所谓的 LLLT、低强度光疗法）来治疗皮肤病问题（以及任何与皮肤相关的问题）感兴趣，我将提供一组精彩评论的链接。
The first one is "Light-emitting diodes in dermatology: A systematic review of randomized controlled trials." That one includes review of a very large number of studies.
第一个是“皮肤病学中的发光二极管：随机对照试验的系统评价”。其中包括对大量研究的回顾。
Came out just a few years ago, in 2018, and I think is very clearly and cleanly laid out for anyone to access.
几年前，即 2018 年，它刚刚发布，我认为它的布局非常清晰、干净，任何人都可以访问。
And you can see the degree of effects of red light, for instance, on treatment of acne or scarring, et cetera.
您可以看到红光的效果程度，例如，在治疗痤疮或疤痕等方面。
And I'll also provide a link to another review, which is "Low-level light therapy in skin: Stimulating, healing and restoring." So for those of you that are interested, again, in dermatologic issues and restoring youthfulness and the general themes of antiaging and longevity, and how red-light therapies can be used for that, I will encourage you to take a look at those reviews.
我还将提供另一篇评论的链接，该评论是“皮肤低强度光疗法：刺激、愈合和恢复”。因此，对于那些对皮肤病问题、恢复青春、抗衰老和长寿的一般主题以及如何使用红光疗法感兴趣的人，我会鼓励您看一下这些评论。
Andrew Huberman:
安德鲁·休伯曼：
What you're going to find is that rarely, if ever, is there a study looking at whole-body red-light illumination for sake of treating and improving skin.
您会发现，很少有研究针对全身红光照明来治疗和改善皮肤。
And I mention this because I get a lot of questions about infrared sauna and global illumination with red lights.
我提到这一点是因为我收到了很多关于红外线桑拿和红灯全局照明的问题。
We'll talk more about cases where global illumination of your whole body or your whole face with red lights might be useful.
我们将更多地讨论用红灯对您的整个身体或整个脸部进行全局照明可能有用的情况。
But in terms of infrared sauna — I've mentioned on this podcast before, and I will certainly go deeper on this in an upcoming episode all about the use of heat and temperature for augmenting our biology — in general, infrared saunas don't get hot enough temperature-wise in order to trigger some of the important effects on growth hormone and heat shock proteins and some of the other things that sauna has been shown to be excellent for.
但就红外线桑拿而言——我之前在这个播客中提到过，我肯定会在即将到来的关于使用热量和温度来增强我们的生物学的一集中更深入地讨论这一点——一般来说，红外线桑拿的温度不够高，不足以引发对生长激素和热休克蛋白的一些重要影响，以及桑拿已被证明非常擅长的其他一些东西。
Andrew Huberman:
安德鲁·休伯曼：
That's a general statement.
这是一般性的声明。
I realize there are some infrared saunas that do get hot enough.
我意识到有些红外线桑拿房确实足够热。
There are very few data on the use of whole-body illumination with infrared saunas that really point to any specific mechanistically supported effects.
关于使用红外线桑拿全身照明的数据很少，能够真正指出任何特定的机械支持效果。
Almost all the positive effects that you're going to see of red light and low-level light therapies, certainly the ones discussed in the reviews that I just mentioned, are going to be the consequence of very directed illumination of particular patches of skin that are seeking repair, that people are seeking the repair of.
几乎所有你将看到的红光和低强度光疗法的积极效果，当然是我刚才提到的评论中讨论的那些，都将是对正在寻求修复的特定皮肤斑块进行非常定向的照射的结果，人们正在寻求修复。
So again, I don't want to disparage infrared saunas.
再说一次，我不想贬低红外线桑拿。
But in general, they don't get hot enough to trigger most of the positive effects that sauna have been demonstrated to have.
但总的来说，它们的温度还不足以引发桑拿房已被证明具有的大部分积极作用。
And it's unclear at all as to whether or not they can enhance skin quality, youthfulness, restore top layers of skin that are damaged, repair acne, et cetera.
目前还不清楚它们是否可以提高皮肤质量、年轻化、恢复受损的皮肤表层、修复痤疮等等。
So more on heat saunas and infrared saunas and their comparison in an upcoming episode.
下一集将详细介绍热桑拿和红外线桑拿以及它们的比较。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk about a clear set of examples where red light and near-infrared light have been shown to have positive effects on our health.
因此，让我们来谈谈一组明确的例子，其中红光和近红外光已被证明对我们的健康有积极的影响。
And these are the data that I referred to at the beginning of the episode from Dr. Glen Jeffery at University College London, who, again, is a longstanding member of the neuroscience community, working on visual neuroscience, and who over the last decade or so has really emphasized the exploration of red light and near-infrared light for restoration of neuronal function as we age.
这些是我在本集开头提到的来自伦敦大学学院格伦·杰弗里博士的数据，他又是神经科学界的长期成员，致力于视觉神经科学，在过去十年左右的时间里，他真正强调了对红光和近红外光的探索，以随着年龄的增长恢复神经元功能。
This is absolutely critical.
这绝对是至关重要的。
We know that we don't accumulate many new brain cells as we get older, and in some areas of our nervous system such as our neural retina, which is the part of our eye that's responsible for translating light information to electrical signals so that we can see, we don't get-
我们知道，随着年龄的增长，我们不会积累很多新的脑细胞，在我们神经系统的某些区域，例如我们的神经视网膜，它是我们眼睛的一部分，负责将光信息转化为电信号，以便我们能够看到，但我们看不到——
Andrew Huberman:
安德鲁·休伯曼：
Information to electrical signals so that we can see we don't get any new cells after the time in which we are born.
将信息转化为电信号，以便我们可以看到在我们出生后我们没有获得任何新细胞。
So the ability to keep our neurons healthy is extremely important for our visual system, extremely important for our hippocampus, an area the brain involved in memory, and I should just mention that even if people don't get Alzheimer's, there's always going to be some degree of age-related dementia.
因此，保持神经元健康的能力对于我们的视觉系统极其重要，对于我们的海马体（大脑中涉及记忆的区域）也极其重要，我只想提一下，即使人们没有患上阿尔茨海默氏症，也总会出现某种程度的与年龄相关的痴呆症。
Sadly, nobody is as cognitively sharp in the years before they die as they are 20 years before that.
遗憾的是，没有人在去世前几年的认知能力能像 20 年前那样敏锐。
It's just never the case.
事实并非如此。
We're all getting worse at thinking, feeling, perceiving, et cetera.
我们在思考、感觉、感知等方面都变得越来越差。
The question is how quickly we are getting worse.
问题是我们的情况恶化的速度有多快。
So any mechanism by which we can preserve or reverse neuronal function turns out to be immensely beneficial.
因此，任何能够保护或逆转神经元功能的机制都被证明是非常有益的。
Andrew Huberman:
安德鲁·休伯曼：
The Jeffrey Lab has published two studies in recent years on humans that looked directly, no pun intended, at how red light and near-infrared light can improve visual function.
杰弗里实验室近年来发表了两项针对人类的研究，直接观察红光和近红外光如何改善视觉功能。
I'm going to describe the parameters of those studies and then I'm going to describe what they found exactly.
我将描述这些研究的参数，然后我将描述他们的确切发现。
The mechanistic motivation for these studies, again, traces back to this effect of light on mitochondria.
这些研究的机制动机再次追溯到光对线粒体的影响。
So to go a little bit deeper into that mechanism just briefly so that you can frame any potential protocol that you would develop, when light arrives on cells, including neurons, that light can penetrate into the cells if it's of the appropriate wavelength.
因此，简单地更深入地了解该机制，以便您可以构建您将开发的任何潜在协议，当光到达细胞（包括神经元）时，如果光具有适当的波长，则光可以穿透细胞。
Red light can do that, can get into cells; it can access the mitochondria; it can increase ATP.
红光可以做到这一点，可以进入细胞；它可以进入线粒体；它可以增加ATP。
In general, anytime ATP is doing its thing to increase energy in cells, it's involving this thing called cytochrome C, which is an oxidase.
一般来说，每当 ATP 增加细胞能量时，都会涉及到一种叫做细胞色素 C 的物质，它是一种氧化酶。
Anytime you hear "Ase," A-S-E, in biology, it's going to be an enzyme.
每当你在生物学中听到“Ase”（A-S-E）时，它都会是一种酶。
It's involved in some process of degrading a molecule and creating another molecule typically.
它通常涉及降解一个分子并产生另一个分子的过程。
So ATP and cytochrome C is going to give you ATP.
所以 ATP 和细胞色素 C 将为您提供 ATP。
Andrew Huberman:
安德鲁·休伯曼：
Now that's a great thing, but it creates a byproduct.
这是一件伟大的事情，但它会产生一个副产品。
It breaks things down such that you get these ROSs, these reactive oxygen species, and those reactive oxygen species, for those of you that want to know, are involved in things like redox signaling, and reactive oxygen species actually change which genes are made in a cell.
它会分解物质，让你得到这些活性氧，这些活性氧，对于那些想知道的人来说，那些活性氧参与了氧化还原信号等事情，而活性氧实际上改变了细胞中产生的基因。
So the goal of any treatment to keep neurons or other cells youthful and functioning well, and to prevent or reverse aging, is going to be to increase ATP and to reduce reactive oxygen species.
因此，任何保持神经元或其他细胞年轻、功能良好、预防或逆转衰老的治疗目标都是增加 ATP 并减少活性氧。
And in doing so, to disrupt some of the normal pathways associated with aging.
这样做是为了破坏一些与衰老相关的正常途径。
Andrew Huberman:
安德鲁·休伯曼：
The Jeffrey Lab approached these studies with that understanding of how mitochondria and reactive oxygen species in ATP work, and what they did was exquisitely simple to the point of being elegant.
Jeffrey 实验室在了解 ATP 中的线粒体和活性氧如何工作的基础上进行了这些研究，而且他们所做的事情非常简单，甚至优雅。
And what they found was really, really exciting.
他们的发现真的非常非常令人兴奋。
What they did is they had people, subjects that were either younger — so in their 20s — or 40 years old or older, view red light of about 670 nanometers.
他们所做的是让受试者，要么是更年轻的——也就是 20 多岁——要么是 40 岁或更大，观看大约 670 纳米的红光。
670 nanometers would appear red to you and me.
670 纳米对你我来说会显得红色。
They had them do that at a distance that was safe for their eyes, so at about a foot away.
他们让他们在眼睛安全的距离处这样做，大约一英尺远。
Now, a foot away from a very intense red light could actually be damaging to the eyes.
现在，距离非常强烈的红光一英尺实际上可能会对眼睛造成伤害。
So they had them do this at about a foot away from a red light that was of low enough intensity that it did not damage the eyes, and they had them do that anywhere from two to three minutes per day.
因此，他们让他们在距离红灯大约一英尺的地方这样做，红灯的强度足够低，不会伤害眼睛，而且他们让他们每天在任何地方这样做两到三分钟。
And in one study, they had them do that for a long period of time of about 12 weeks, and in the other study, they had them do that just for a couple of weeks.
在一项研究中，他们让他们这样做了大约 12 周的很长一段时间，而在另一项研究中，他们让他们只这样做了几周。
Andrew Huberman:
安德鲁·休伯曼：
What's remarkable is that when you collapse the results across these two studies, what they found is that when looking at these subjects ranging from 28 years old to about 72 years old, the major findings were that in individuals 40 years old or older — so in the 40-to-72-year-old bracket, but not in the subjects younger than 40 years old — they saw an improvement in visual function.
值得注意的是，当你合并这两项研究的结果时，他们发现，当观察这些从 28 岁到 72 岁左右的受试者时，主要发现是，在 40 岁或以上的个体中——所以在 40 岁到 72 岁的人群中，但在 40 岁以下的受试者中——他们看到了视觉功能的改善。
That improvement in visual function was an improvement in visual acuity, meaning the ability to resolve fine detail, and using a particular measure of visual function, which is called the Tritan exam, T-R-I-T-A-N, Tritan exam, which specifically addresses the function of the so-called short-wavelength cones, the ones that respond to green and blue light, they saw a 22% improvement in visual acuity, which in the landscape of visual testing is an extremely exciting result.
视觉功能的改善是视敏度的改善，意味着分辨精细细节的能力，并且使用一种特殊的视觉功能测量方法，称为 Tritan 检查，T-R-I-T-A-N，Tritan 检查，专门针对所谓的短波长视锥细胞（对绿光和蓝光做出反应的视锥细胞）的功能，他们发现视敏度提高了 22%，这在视觉测试领域是一个非常令人兴奋的结果。
So I think in most studies of improvements of vision, you'd be very excited to see an improvement of 5% or 10%.
因此，我认为在大多数关于视力改善的研究中，您会很高兴看到 5% 或 10% 的改善。
So a 22% improvement in visual acuity, even though it's in this very specific form of visual testing, this Tritan exam, or this Tritan score, well, that turns out to be very significant and translates to the real world in an important way.
因此，视力提高了 22%，即使是在这种非常具体的视觉测试形式、Tritan 考试或 Tritan 分数中，结果证明这是非常重要的，并且以一种重要的方式转化为现实世界。
Andrew Huberman:
安德鲁·休伯曼：
In particular, as we age, we tend to lose certain neurons within our retina, but we don't tend to lose cones.
特别是，随着年龄的增长，我们往往会失去视网膜内的某些神经元，但我们不会失去视锥细胞。
We tend to lose rods.
我们往往会丢失杆。
We tend to lose other cells within the retina, including the cells that connect the eye to the brain, the so-called ganglion cells.
我们往往会失去视网膜内的其他细胞，包括连接眼睛和大脑的细胞，即所谓的神经节细胞。
Cones, for whatever reason, are pretty resilient to age-related loss.
无论出于何种原因，视锥细胞对于与年龄相关的损失都具有相当的弹性。
However, because rods and cones both are not just "among" the most metabolically active cells in your entire body, but "the" most metabolically active cells in your entire body — that's right, your rods and cones are the cells that demand and that use the most energy of all the cells in your body, not your skin cells, not your spleen cells, not your stomach cells.
然而，因为视杆细胞和视锥细胞不仅是你整个身体中代谢最活跃的“细胞之一”，而且是你整个身体中代谢最活跃的“细胞”——没错，你的视杆细胞和视锥细胞是你体内所有细胞中需要和使用最多能量的细胞，而不是你的皮肤细胞、不是你的脾细胞、也不是你的胃细胞。
Even if you talk a lot, not the cells that are responsible for moving your mouth.
即使你说了很多话，负责移动嘴巴的细胞也不会这么做。
it is the rods and cones of your neural retina that are responsible for using the most amount of ATP and energy in your entire body.
神经视网膜的视杆细胞和视锥细胞负责使用全身最多的 ATP 和能量。
And because of that, those cells tend to accumulate a lot of reactive oxygen species as we age.
正因为如此，随着年龄的增长，这些细胞往往会积累大量的活性氧。
Andrew Huberman:
安德鲁·休伯曼：
Red light of the sort used in these studies was able to reduce the amount of reactive oxygen species in the rods and cones and to rescue the function of this particular cone type, the short-wavelength and medium-wavelength cones.
这些研究中使用的红光能够减少视杆细胞和视锥细胞中活性氧的含量，并挽救这种特殊视锥细胞类型（短波长和中波长视锥细胞）的功能。
Which, if you think about the study is a little bit surprising because it was red light and near-infrared light, not short-wavelength light that was used in order to create this improvement in cellular function.
如果您考虑一下这项研究，您可能会感到有点惊讶，因为用于改善细胞功能的是红光和近红外光，而不是短波长光。
Andrew Huberman:
安德鲁·休伯曼：
But if you step back a little bit further, it makes perfect sense because there's nothing specific about the red light, in the sense that it's not that it gets delivered only to red cones.
但如果你退后一步，这是完全有道理的，因为红光没有什么特殊之处，从某种意义上说，它并不是只传递到红锥体。
That red light and near-infrared light is being absorbed by all the photoreceptors within the eye: the rods, and the blue cones, and the green cones, and the red cones, it's just that the red cones absorb that light best.
红光和近红外光被眼睛内的所有感光细胞吸收：视杆细胞、蓝色视锥细胞、绿色视锥细胞和红色视锥细胞，只是红色视锥细胞吸收光线最好。
So the important takeaway here is that viewing red light and near-infrared light at a distance at which it is safe, for just a couple of minutes each day, allowed a reversal of the aging process of these neurons, which some people have heard me say before, and I'll just say it again: the retina, including your photoreceptors, are not just connected to your brain.
因此，这里重要的一点是，每天在安全的距离观看红光和近红外光几分钟，可以逆转这些神经元的衰老过程，有些人以前听过我说过，我再说一遍：视网膜，包括你的光感受器，不仅仅与你的大脑相连。
They're not just near your brain, they are actual central nervous system tissue.
它们不仅靠近您的大脑，而且是真正的中枢神经系统组织。
They are the only two pieces of your brain; neural retinas are the only two pieces of your brain that reside outside your skull, or at least outside the cranial vault.
它们是你大脑中仅有的两个部分；神经视网膜是大脑中唯一位于颅骨外部或至少位于颅顶外部的两个部分。
So here we're seeing a reversal of the aging process in neurons by shining red light on those neurons.
因此，在这里，我们通过向神经元照射红光来看到神经元衰老过程的逆转。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, the Jeffrey Lab is primarily interested in vision, and humans are most dependent on vision as a sense to navigate the world and survive, so this is really wonderful.
当然，现在杰弗里实验室主要对视觉感兴趣，而人类最依赖视觉作为导航世界和生存的感觉，所以这真的很棒。
Here we're looking at a therapy that can reverse age-related vision loss, at least in some individuals.
在这里，我们正在寻找一种可以逆转与年龄相关的视力丧失的疗法，至少对某些人来说是这样。
But as you can imagine, the study was also done on these cells because they reside outside the skull and you can shine light directly on them, right?
但正如你可以想象的那样，这项研究也是针对这些细胞进行的，因为它们位于头骨之外，你可以直接用光照射它们，对吗？
I'm sure that there are many people out there who are interested in how they can improve the function, say, of the neurons in their brain responsible for memory.
我确信有很多人对如何改善大脑中负责记忆的神经元的功能感兴趣。
And in a few minutes, I'll describe the noninvasive applications of light to try and restore the function of those cells as well.
几分钟后，我将描述光的无创应用，以尝试恢复这些细胞的功能。
Andrew Huberman:
安德鲁·休伯曼：
So a little bit more about the studies from the Jeffrey Lab.
下面详细介绍一下杰弗里实验室的研究。
One of the things that they observed was a reduction in so-called drusen, D-R-U-S-E-N.
他们观察到的一件事是所谓的玻璃疣（D-R-U-S-E-N）的减少。
Drusen are little fatty deposits, little cholesterol deposits that accumulate in the eye as we age.
玻璃疣是随着年龄的增长而在眼睛中积累的少量脂肪沉积物和少量胆固醇沉积物。
We've all heard about cholesterol within our veins and arteries and how that can clog our veins and arteries, and how, of course, clogging of veins and arteries is not a good thing.
我们都听说过我们的静脉和动脉内的胆固醇，以及它如何堵塞我们的静脉和动脉，当然，静脉和动脉堵塞并不是一件好事。
Well, our neural retina being so metabolically active requires a lot of blood flow, it's heavily vascularized, and drusen are a special form of cholesterol that accumulate in the eye.
嗯，我们的神经视网膜代谢如此活跃，需要大量的血流，它的血管化程度很高，而玻璃疣是一种特殊形式的胆固醇，会在眼睛中积聚。
As it turns out, these red light and near-infrared light therapies explored by the Jeffrey Lab were able to actually reduce or reverse some of the accumulation of drusen, and so in addition to reducing reactive oxygen species, the idea in mind now is that red light may actually reduce cholesterol deposits and reactive oxygen species in order to improve neuronal function.
事实证明，杰弗里实验室探索的这些红光和近红外光疗法实际上能够减少或逆转一些玻璃膜疣的积累，因此除了减少活性氧之外，现在的想法是红光实际上可以减少胆固醇沉积和活性氧，以改善神经元功能。
Andrew Huberman:
安德鲁·休伯曼：
So, what should you and I do with these results, or should we do anything with these results?
那么，你和我应该如何处理这些结果，或者我们应该对这些结果做些什么呢？
Well, first of all, I want to emphasize that even though these studies are very exciting, they are fairly recent, and so more data, as always, are needed.
好吧，首先，我想强调的是，尽管这些研究非常令人兴奋，但它们是最近才进行的，因此一如既往地需要更多数据。
There are some additional features of these studies that I think are also important to consider.
我认为这些研究还有一些额外的特征也值得考虑。
First of all, the exposure to red light needed to happen early in the day, at least within the first three hours of waking.
首先，接触红光需要在一天的早些时候进行，至少在醒来后的前三个小时内。
How would one do that?
一个人会怎样做呢？
Well, nowadays there are a number of different red light panels, and different red light sources that certainly fall within the range of red light and near-infrared light that one could use.
那么，现在有许多不同的红光面板和不同的红光源，当然都属于人们可以使用的红光和近红外光范围。
Andrew Huberman:
安德鲁·休伯曼：
I don't have any affiliation to any companies or products that promote or make those red-light therapies.
我与任何推广或制造这些红灯疗法的公司或产品没有任何关系。
I do own a red light panel, so I confess I have started using this protocol.
我确实拥有一个红灯面板，所以我承认我已经开始使用这个协议。
I am older than 40 years old.
我已经40多岁了。
I also have been experimenting with these red light panels as a way of addressing other changes in biological tissues for which I'm doing blood work, et cetera, and I'm going to talk about that in a future episode, but that of course is what I call anecdata — it only relates to my experience — so today, and certainly on all episodes of the Huberman Lab podcast, we emphasize peer-reviewed studies almost exclusively, talking about anecdata only when highlighting it as anecdata.
我也一直在尝试用这些红灯面板来解决我正在做血液检查等生物组织中的其他变化，我将在以后的节目中讨论这一点，但这当然就是我所说的轶事——它只与我的经历有关——所以今天，当然在休伯曼实验室播客的所有剧集中，我们几乎完全强调同行评审的研究，只有在强调它为轶事时才谈论轶事。
Andrew Huberman:
安德鲁·休伯曼：
So, if you're somebody who wants to explore red-light therapy, here's what you need to do.
因此，如果您想要探索红光疗法，这就是您需要做的。
You need to make sure that that red light source, whatever source you happen to use, whether or not you purchase it or make one.
您需要确保红色光源，无论您碰巧使用什么光源，无论您是否购买或制造它。
And in fact, these red light sources are very, very easy to make.
事实上，这些红色光源非常非常容易制造。
You could essentially take a bright flashlight and cover it with a film or a filter that would only allow particular long wavelengths to pass through.
您基本上可以拿一个明亮的手电筒，然后用薄膜或滤光片覆盖它，只允许特定的长波长通过。
This would be very easy to look up online and figure out how to do this.
这很容易在网上查找并找出如何做到这一点。
You could probably do this for just a few dollars, or you could purchase a red light unit if that was within your budget and something that you're interested in.
您可能只需花费几美元就可以做到这一点，或者如果在您的预算范围内并且您感兴趣的话，您也可以购买红灯装置。
You want to make sure that it's not so bright that you're damaging your eye.
您要确保它不会太亮而损坏您的眼睛。
A good rule of thumb is that something isn't painful to look at.
一个好的经验法则是，某些东西看起来不会令人痛苦。
And in fact, I should just emphasize that any time you look at any light source, sunlight or otherwise, that's painful, it makes you want to squint or close your eyes, that means it's too bright to look at without closing your eyes.
事实上，我应该强调的是，任何时候你看任何光源，阳光或其他东西，都会很痛苦，它会让你想眯起眼睛或闭上眼睛，这意味着它太亮了，无法在不闭上眼睛的情况下观看。
Okay, that's sort of a duh.
好吧，这有点废话。
Andrew Huberman:
安德鲁·休伯曼：
But I would loathe to think that anyone would harm themselves with bright light in any way.
但我不愿意想到有人会以任何方式用强光伤害自己。
I don't just say that to protect us, I say that to protect you, of course, because you are responsible for your health.
我这么说不仅仅是为了保护我们，当然也是为了保护你，因为你要对自己的健康负责。
And again, retinal neurons do not regenerate; once they are gone and dead, they do not come back.
再说一遍，视网膜神经元不会再生；视网膜神经元不会再生。一旦他们离开并死亡，他们就不会再回来。
There's no technology to replace them at this current state in time so please don't damage your retinas.
目前还没有技术可以及时更换它们，所以请不要损坏您的视网膜。
So is a red light source safe to look at if it is not painful to look at?
那么，如果看红光源不会感到疼痛，那么看它是否安全呢？
Chances are it is, and yet I would still encourage you to talk to your optometrist or ophthalmologist before getting into any extensive protocols.
很可能是这样，但我仍然鼓励您在进行任何广泛的治疗方案之前先咨询您的验光师或眼科医生。
Andrew Huberman:
安德鲁·休伯曼：
But if you were still determined to pursue the sorts of protocols that are in the Jeffrey studies, certainly we'll provide a link to those studies.
但如果您仍然决心追求杰弗里研究中的各种方案，我们当然会提供这些研究的链接。
Again, it involved looking at these red light panels, blinking aloud for two minutes to three minutes every morning for a period of two weeks or more.
同样，它涉及到看这些红灯板，每天早上大声眨眼两分钟到三分钟，持续两周或更长时间。
And if you're older than 40, that could very well have an effect.
如果你超过 40 岁，这很可能会产生影响。
If you're younger than 40, that's unlikely to have an effect.
如果你还不到 40 岁，这不太可能产生影响。
At least, that was what was observed in these particular studies.
至少，这是在这些特定研究中观察到的结果。
The lights were not flashing, it was continuous illumination.
灯光没有闪烁，而是持续亮起。
Again, you're allowed to blink.
再次强调，你可以眨眼。
It does not have to even be direct illumination; it can be somewhat indirect illumination, much as we described for the use of UVB light before.
它甚至不必是直接照明；它可以是某种程度的间接照明，就像我们之前描述的 UVB 光的使用一样。
The wavelength of light is important.
光的波长很重要。
It is red light and near-infrared light that is going to be effective in this scenario.
在这种情况下，红光和近红外光将是有效的。
The authors of this study emphasized that it was red light of 670 nanometer in wavelength and near-infrared light of 790 nanometers in wavelength that were effective and that those wavelengths could be complementary.
这项研究的作者强调，波长670纳米的红光和波长790纳米的近红外光是有效的，并且这些波长可以互补。
Andrew Huberman:
安德鲁·休伯曼：
That's probably why, or maybe it's just coincidental, but it's a fortunate coincidence that a lot of the commercially available red light panels that you'll find out there combine both red light and near-infrared light.
这可能就是原因，或者可能只是巧合，但幸运的是，您会发现许多市售的红光面板结合了红光和近红外光。
However, I want to emphasize that most of the panels that are commercially available are going to be too bright to safely look at very close up.
然而，我想强调的是，大多数市售面板都太亮，无法安全地近距离观看。
And in fact, that's why most of those red light panels are designed for illumination of the skin, and oftentimes arrive in their packaging with eye protectors that are actually designed to shield out all the red light.
事实上，这就是为什么大多数红光面板都是为皮肤照明而设计的，并且通常在包装中附带护眼器，这些护眼器实际上是为了屏蔽所有红光而设计的。
So take the potential dangers of excessive illumination of the eyes with any wavelength of light seriously.
因此，请认真对待任何波长的光过度照射眼睛的潜在危险。
But if you're going to explore 670 and 790 nanometer light for sake of in enhancing neuronal function, set it at a distance that's comfortable to look at and that doesn't force you to squint or doesn't make you feel uncomfortable physically, as if you need to turn away during the period of that two-to-three-minute illumination each day.
但如果您打算探索 670 和 790 纳米光以增强神经元功能，请将其设置在观看舒适的距离，并且不会迫使您眯眼或不会让您感到身体不舒服，就好像您需要在每天两到三分钟的照明期间转过身去。
Andrew Huberman:
安德鲁·休伯曼：
In terms of turning away from light, I'll just briefly mention that that is not an accident or a coincidence that you have that response to very bright light.
就远离光线而言，我只是简单地提到，您对非常亮的光线有这种反应并不是偶然或巧合。
There is a so-called photic avoidance pathway that involves cells within your retina, these ganglion cells, that communicate with yet another brain station, a certain area of your thalamus, that communicate to areas of your brain that are associated with pain.
有一种所谓的避光途径，涉及视网膜内的细胞，即这些神经节细胞，它们与另一个脑站（丘脑的某个区域）进行通信，与大脑中与疼痛相关的区域进行通信。
So literally, that can trigger headache, and that can trigger the squint reflex.
从字面上看，这会引发头痛，并且会引发斜视反射。
Biology is just beautiful in this way.
生物学就是这样美丽的。
Too much light is bad for us, in that it can damage our eyes, and other aspects of our body, so if we look at a light that's too bright, our eyes send a signal to the brain that gives us a sort of a headache and a desire to squint and turn away.
太多的光对我们有害，因为它会损害我们的眼睛和身体的其他方面，所以如果我们看到太亮的光，我们的眼睛就会向大脑发出信号，让我们感到头痛，并想眯着眼睛转过头去。
So that can be a useful guide in terms of gauging how bright a light should be, or at least how far away you should be from a bright source in order to safely engage with that light source.
因此，这对于衡量光应该有多亮，或者至少应该距离明亮的光源多远才能安全地与该光源接触来说，是一个有用的指南。
Andrew Huberman:
安德鲁·休伯曼：
So the studies I just described, once again involve the use of red light early in the day, within three hours of waking, and are for the sake of improving neuronal function.
因此，我刚才描述的研究再次涉及在早上醒来后三个小时内使用红光，并且是为了改善神经元功能。
Red light has also been shown to be beneficial late in the day and even in the middle of the night.
红光也被证明在白天甚至半夜都有好处。
And when I say middle of the night, I'm referring to studies that explore the use of red light for shift workers.
当我说半夜时，我指的是探索轮班工人使用红灯的研究。
I know that most people are not working in the middle of the night, at least I hope they're not, but some of you may do that from time to time.
我知道大多数人不会在半夜工作，至少我希望他们不会，但你们中的一些人可能会时不时地这样做。
All-nighters for studying.
通宵学习。
I confess, I still pull all-nighters every once in a while to prepare things like podcasts and other deadlines.
我承认，我仍然时不时地通宵达旦地准备播客和其他截止日期之类的事情。
Really try not to; happens less and less as I get older because I think I get more disciplined and/or less good at pulling all-nighters.
真的尽量不要这样做；随着年龄的增长，这种情况越来越少，因为我认为我变得更加自律和/或不擅长通宵达旦。
Andrew Huberman:
安德鲁·休伯曼：
But I realize that many people are doing shift work, where they have to work certainly past 10:00 p.m., or maybe they're taking care of young children in the middle of the night and they have to be up.
但我意识到很多人都在轮班工作，他们肯定要工作到晚上 10:00 以后，或者他们可能要在半夜照顾小孩，所以必须起床。
In that case, red light can actually be very beneficial.
在这种情况下，红光实际上非常有益。
And nowadays, there are a lot of sources of red light available just as red light bulbs.
如今，有很多红光源可供使用，就像红灯泡一样。
You don't need a panel.
你不需要面板。
So what I'm basically saying is that it can be beneficial to use red lights at night.
所以我基本上想说的是，晚上使用红灯是有益的。
The study I'd like to emphasize in this context is entitled "Red Light: A novel, non-pharmacological intervention to promote alertness in shift workers." So, beautiful study; they explored the use of different wavelengths of light, so blue light of 460 nanometers, or red light, or dim white light of different brightnesses, et cetera, and looked at things like melatonin.
在这方面我想强调的研究题为“红灯：一种新颖的非药物干预措施，以提高轮班工人的警觉性”。所以，美丽的学习；他们探索了不同波长光的使用，例如 460 纳米的蓝光、红光或不同亮度的暗淡白光等等，并研究了褪黑激素等物质。
How much does light of a given color and intensity suppress melatonin?
给定颜色和强度的光对褪黑激素的抑制程度有多大？
They looked at cortisol, a stress hormone.
他们研究了皮质醇，一种压力荷尔蒙。
They looked at wakefulness.
他们看着苏醒。
How much or to what degree could a given color of light increase wakefulness at different hours of the day?
特定颜色的光在一天中的不同时间可以在多大程度上或在何种程度上提高清醒度？
Andrew Huberman:
安德鲁·休伯曼：
The takeaway from this study is very clear.
这项研究的结论非常明确。
If you need to be awake late at night for sake of shift work, or studying, or taking care of children, et cetera, red light is going to be your best choice.
如果你因为轮班、学习、照顾孩子等需要在深夜起床，红灯将是你的最佳选择。
Because if the red light is sufficiently dim, it's not going to inhibit melatonin production and it's not going to increase cortisol at night.
因为如果红光足够暗，它就不会抑制褪黑激素的产生，也不会在夜间增加皮质醇。
Cortisol should be high early in the day, or at least should be elevated relative to other times a day if you are healthy.
皮质醇在一天的早些时候应该很高，或者如果您健康的话，至少相对于一天中的其他时间应该升高。
A late-shifted increase in cortisol, however — 9:00 p.m.
然而，皮质醇的增加晚于晚上 9:00。
cortisol, 10:00 p.m.
皮质醇，晚上 10:00
cortisol — is well-known to be associated with depression and other aspects of mental health, or I should say mental illness.
皮质醇——众所周知与抑郁症和心理健康的其他方面有关，或者我应该说是精神疾病。
So if you do need to be awake at night, or even all night, red light is going to be the preferred light source.
因此，如果您确实需要在晚上甚至整夜保持清醒，红光将是首选光源。
Andrew Huberman:
安德鲁·休伯曼：
And in terms of how bright to make it, well, as dim as you can while still being able to perform the activities that you need to perform, that's going to be your best guide.
至于要使其有多亮，那么，在仍然能够执行您需要执行的活动的同时，尽可能调暗，这将是您最好的指南。
I'll provide a link to this study as well.
我还将提供该研究的链接。
Again, it's a really important study because it emphasized that there are forms of light, red light, provided it's dim, that can allow you to stimulate the alertness that light landing on the eyes can provide.
再说一次，这是一项非常重要的研究，因为它强调了光的多种形式，红光，只要它是暗淡的，就可以让你刺激落在眼睛上的光所提供的警觉性。
So it allows you to stay awake and to do whatever work that you need to do.
因此，它可以让您保持清醒并完成您需要做的任何工作。
It does not seem to alter melatonin production, so that's good.
它似乎不会改变褪黑激素的产生，所以这很好。
It does not seem to alter levels or timing of cortisol production.
它似乎不会改变皮质醇产生的水平或时间。
So yet another case where red light, used correctly, can be beneficial.
因此，在另一种情况下，正确使用红光是有益的。
Andrew Huberman:
安德鲁·休伯曼：
Up until now, we've been talking about the effects of shining different wavelengths of light on the skin or on our eyes, and the downstream health consequences of that illumination.
到目前为止，我们一直在讨论不同波长的光照射在皮肤或眼睛上的效果，以及该照明对下游健康的影响。
However, one of the most important goals of science and medicine is to figure out how to change the health of our brain.
然而，科学和医学最重要的目标之一是弄清楚如何改变我们大脑的健康。
And of course, our brain is contained within our skull, and therefore we can't just shine light onto the outside of our head and expect it to change the activity of neurons deep within the brain, unless those neurons are linked up with our eyes or with our skin.
当然，我们的大脑包含在头骨内，因此我们不能仅仅将光照射到头部外部并期望它改变大脑深处神经元的活动，除非这些神经元与我们的眼睛或皮肤相连。
And as it turns out, even though there are a lot of brain areas that are connected through neural circuits, and hormone circuits, through our eye, and believe it or not, also to our skin, many brain areas are not.
事实证明，尽管有很多大脑区域通过神经回路、激素回路、我们的眼睛以及我们的皮肤相连，不管你信不信，但许多大脑区域却没有。
Andrew Huberman:
安德鲁·休伯曼：
Brain areas such as the hippocampus, which is involved in learning and memory, brain areas such as our neocortex.
涉及学习和记忆的大脑区域，例如海马体，以及新皮质等大脑区域。
Well, some areas of our neocortex, such as our visual cortex, are indirectly linked to our eyes, so if we shine light in our eyes, we can change the activity of neurons in our neocortex.
好吧，我们新皮质的某些区域，例如我们的视觉皮层，与我们的眼睛间接相连，因此，如果我们用光照射眼睛，我们就可以改变新皮质中神经元的活动。
But there are other brain areas that are not directly or even indirectly connected to our visual system, not at least in any immediate way.
但还有其他大脑区域与我们的视觉系统没有直接甚至间接的连接，至少没有以任何直接的方式连接。
So that raises the question of how do you change the activity of neurons in the brain?
那么这就提出了一个问题：如何改变大脑中神经元的活动？
Well, there's pharmacology.
嗯，还有药理学。
You can take pills, you can inject drugs, that will change the pharmacology of neurons and the way they operate and fire.
你可以吃药，也可以注射药物，这会改变神经元的药理学及其运作和放电的方式。
Of course, antidepressants are one such instance.
当然，抗抑郁药就是这样的例子之一。
Opioid drugs are another.
阿片类药物是另一种。
There's a huge array of psychoactive compounds, meaning compounds that will change the levels of chemicals in your brain.
有大量的精神活性化合物，即会改变大脑中化学物质水平的化合物。
Some of those work, many of them also carry side effects.
其中一些有效，但许多也有副作用。
It's all rather indirect, meaning you have lots of different cells in different areas of your brain that utilize the same chemicals.
这都是相当间接的，这意味着大脑的不同区域有许多不同的细胞使用相同的化学物质。
So a drug, for instance, to increase serotonin for sake of improving depression, will also often have the effect of reducing certain neurons' output of serotonin in the hippocampus and cause changes in appetite, or changes in libido and so on and so forth.
因此，例如，为了改善抑郁症而增加血清素的药物，通常也会具有减少海马体中某些神经元血清素输出的作用，并导致食欲改变或性欲改变等等。
Andrew Huberman:
安德鲁·休伯曼：
You could imagine using electrical stimulation; putting wires into the brain and stimulating specific brain areas in order to activate the neurons in those brain areas.
你可以想象使用电刺激；将电线插入大脑并刺激特定的大脑区域，以激活这些大脑区域的神经元。
And certainly that works, and has been done experimentally and is done during neurosurgery exams, et cetera, but involves removing a piece of skull.
当然，这是有效的，并且已经通过实验完成，并在神经外科检查等过程中完成，但涉及去除一块头骨。
So that's not very practical.
所以这不太实用。
In principle, light would be a wonderful way to modulate the activity of neurons deep within the brain.
原则上，光是调节大脑深处神经元活动的绝佳方式。
But again, the skull is in the way.
但头骨再次成为障碍。
Recent studies, however, have figured out ways that light can be delivered to the eyes to change global patterns of firing in the brain in ways that can be beneficial to the brain.
然而，最近的研究已经找到了将光传送到眼睛的方法，以改变大脑的整体放电模式，从而对大脑有益。
Andrew Huberman:
安德鲁·休伯曼：
And the work that I'm referring to now is mainly the work of Li-Huei Tsai at MIT, Massachusetts Institute of Technology and her colleagues.
我现在指的工作主要是MIT、麻省理工学院的Li-Huei Tsai 和她的同事们的工作。
And what they've discovered is that there's a particular pattern of brain activity called gamma activity.
他们发现，大脑活动有一种特殊的模式，称为伽马活动。
Gamma activity is one so-called wavelength of electrical activity in the brain.
伽马活动是大脑中所谓的电活动波长之一。
So not wavelengths of light, but wavelengths of electrical activity in the brain that can be restorative for certain aspects of learning and memory, and can actually help create molecular changes in neurons that lead to clearance of debris and even reductions in age-related cognitive decline.
因此，不是光的波长，而是大脑中电活动的波长，可以恢复学习和记忆的某些方面，并且实际上可以帮助神经元产生分子变化，从而清除碎片，甚至减少与年龄相关的认知衰退。
So, the way to think about brain waves and brain oscillations is that neurons are electrically active; that involves chemicals, et cetera; and they can be active in very slow, big wave forms.
因此，思考脑电波和脑振荡的方式是神经元是电活跃的；涉及化学品等；它们可以以非常缓慢的大波浪形式活跃。
So you can think of delta waves, meaning, so you can imagine a wave of electrical activity that comes along very infrequently.
所以你可以想到三角波，意思是，你可以想象一种很少出现的电活动波。
So a given neuron fires, and then some period of time later, fires, and then some period of time, even later, fires.
因此，一个给定的神经元会激发，然后一段时间后，激发，然后一段时间，甚至更晚，激发。
Or you can imagine that that same cell is very active; fires, fires, fires, fires, fires.
或者你可以想象同一个细胞非常活跃；火灾，火灾，火灾，火灾，火灾。
You can imagine if it's firing very often, it's going to be short wavelength, right?
你可以想象，如果它经常发射，它的波长就会很短，对吗？
Shorter gaps between firing, or if it's firing very seldom, you're going to think about that as longer wavelength firing.
发射之间的间隔较短，或者如果发射很少，您会认为这是较长波长的发射。
Andrew Huberman:
安德鲁·休伯曼：
Turns out that gamma waves are one pattern of firing that lead to downstream metabolic functions and biological functions that end up clearing away debris that's associated with aging in cells.
事实证明，伽马波是一种发射模式，可导致下游代谢功能和生物功能，最终清除与细胞衰老相关的碎片。
And that also lead to molecular changes that enhance the kind of youthfulness of neurons, so to speak.
可以说，这也会导致分子变化，从而增强神经元的年轻性。
How do we induce gamma oscillations within the brain?
我们如何在大脑内诱发伽马振荡？
Well, what Li-Huei Tsai and colleagues have beautifully shown is that by delivering certain patterns of light flicker, so lights going on and off at a particular frequency, the brain as a whole starts to entrain, meaning it matches to those particular patterns of light flicker, even though many of the brain areas that do this are not directly within the visual system or visual pathway.
Li-Huei Tsai 及其同事精美地展示了，通过提供特定的光闪烁模式，使灯以特定的频率打开和关闭，整个大脑开始夹带，这意味着它与那些特定的光闪烁模式相匹配，尽管许多执行此操作的大脑区域并不直接位于视觉系统或视觉通路内。
Andrew Huberman:
安德鲁·休伯曼：
So the studies that I'm referred to are several, but the one that I'd like to highlight is entitled "Gamma entrainment binds higher-order brain regions and offers neuroprotection." What they essentially did was to expose subjects to 40 hertz, which is a particular frequency of illumination to the eyes.
因此，我提到的研究有好几项，但我想强调的一项研究的标题是“伽玛夹带结合高阶大脑区域并提供神经保护”。他们的本质是将受试者暴露在 40 赫兹的环境下，这是眼睛照明的特定频率。
So it's light goes on, light goes off, light goes on, light goes off, at a frequency of 40 hertz.
所以它的灯亮、灯灭、灯亮、灯灭，频率为 40 赫兹。
And when they did that and they recorded the activity of neurons within the brain, not just within the visual areas of the brain, but within other areas as well, they observed increased gamma oscillations, meaning that the electrical activity of the brain at large started to match to the patterns of light that were delivered to the eyes.
当他们这样做时，他们记录了大脑内神经元的活动，不仅在大脑的视觉区域，而且在其他区域，他们观察到伽马振荡增加，这意味着整个大脑的电活动开始与传递到眼睛的光模式相匹配。
Andrew Huberman:
安德鲁·休伯曼：
This is really exciting and very unique from the different types of phototherapies that we've been talking about up until now.
这确实令人兴奋，并且与我们迄今为止讨论的不同类型的光疗相比非常独特。
All the patterns of phototherapy that we've been talking about up until now involved constant illumination with a given wavelength.
到目前为止，我们一直在讨论的所有光疗模式都涉及特定波长的恒定照明。
Here, it is wavelength generating patterns of illumination.
在这里，它是产生照明模式的波长。
Light on, light off, light on, light off, at a particular frequency.
以特定频率开灯、关灯、开灯、关灯。
So what they found, for instance, using this pattern of stimulation — and by the way, the stimulation was called genus gamma entrainment using sensory stimulation; so G-E-N-U-S gamma entrainment using sensory stimulation — had a number of really interesting effects.
例如，他们发现，使用这种刺激模式——顺便说一下，这种刺激被称为使用感觉刺激的属伽马夹带；因此，使用感觉刺激的 G-E-N-U-S 伽马夹带 - 产生了许多非常有趣的效果。
Andrew Huberman:
安德鲁·休伯曼：
First of all, it reduced so-called amyloid plaques and phosphorylated tau, amyloid plaques and phosphorylated tau are associated with Alzheimer's and normal age-related cognitive decline.
首先，它减少了所谓的淀粉样斑块和磷酸化 tau 蛋白，淀粉样蛋白斑块和磷酸化 tau 蛋白与阿尔茨海默病和正常的与年龄相关的认知能力下降有关。
So this is incredible, right?
所以这太不可思议了，对吧？
A pattern of flashing light delivered to the eyes creates a pattern of neuronal firing, not just in the visual areas of the brain, but in other areas of the brain as well, that in turn, trigger molecular pathways that reduce some of the markers and the cause of age-related cognitive decline in Alzheimer's.
传递到眼睛的闪烁光模式会产生一种神经元放电模式，不仅在大脑的视觉区域，而且在大脑的其他区域，这反过来又触发分子途径，减少一些标记物和阿尔茨海默氏症中与年龄相关的认知能力下降的原因。
Andrew Huberman:
安德鲁·休伯曼：
And in parallel to that, they observed an upregulation of some of the biological pathways that lead to enhancement of neuronal function, maintenance of synapses, which are the connections between neurons, and so on and so on.
与此同时，他们观察到一些生物途径的上调，这些途径导致神经元功能的增强、突触的维持（神经元之间的连接）等等。
They have discovered and list out a huge number of these biological effects, both the reduction in bad things, so to speak, and the improvement in good biological pathways.
他们发现并列出了大量的生物效应，可以说是减少坏事，以及改善良好的生物途径。
And I find these studies so exciting because first of all, they're noninvasive, right?
我发现这些研究非常令人兴奋，因为首先它们是非侵入性的，对吧？
There's no drilling through the skull.
头骨上没有钻孔。
They are very tractable in the experimental sense, meaning that you could imagine that if 40-hertz stimulation turns out to be the very best stimulation protocol to induce these gamma oscillations, well great, but because it's noninvasive, it's fairly easy to explore 50-hertz stimulation, 100-hertz stimulation, 20-hertz stimulation, and to do that with different wavelengths of light.
它们在实验意义上非常容易处理，这意味着您可以想象，如果 40 赫兹刺激被证明是诱导这些伽马振荡的最佳刺激方案，那就太好了，但由于它是非侵入性的，因此探索 50 赫兹刺激、100 赫兹刺激、20 赫兹刺激以及使用不同波长的光来实现这一点相当容易。
Andrew Huberman:
安德鲁·休伯曼：
And so, that's what's happening now.
所以，这就是现在正在发生的事情。
The CyLab and other labs are really starting to explore the full range of variables that can impact oscillations within the brain and their downstream consequences.
CyLab 和其他实验室确实开始探索可能影响大脑内振荡及其下游后果的各种变量。
So again, this is phototherapy, but phototherapy of a very different sort that we've been talking about up until now.
再说一次，这就是光疗，但是我们到目前为止一直在谈论的一种非常不同的光疗。
It's phototherapy designed to trigger activation of biological pathways far away from the very tissue that's being illuminated.
它的光疗法旨在触发远离被照射组织的生物通路的激活。
And it calls to mind the same sorts of mechanisms that we were talking about earlier, where illumination of the skin with UVB light is setting off an enormous number of different cascades in different organs and tissues, including the spleen, the testes, the ovaries, and so on.
它让人想起我们之前讨论过的相同机制，即用 UVB 光照射皮肤会在不同器官和组织（包括脾脏、睾丸、卵巢等）中引发大量不同的级联反应。
So again, light has these powerful effects both locally on the cells that the light is delivered to, but also systemically in terms of the cells that are changing their electrical and chemical outputs are modifying lots and lots of biological programs.
再说一次，光不仅对光传递到的细胞产生局部的强大影响，而且对正在改变其电和化学输出的细胞产生系统性的影响，从而改变很多很多的生物程序。
Andrew Huberman:
安德鲁·休伯曼：
Is there an actionable tool related to these studies yet?
是否有与这些研究相关的可行工具？
Well, that sort of depends on how adventurous you are.
嗯，这取决于你的冒险精神。
Right now, these studies are being explored in the context of clinical trials in people with Alzheimer's, dementia and other forms of neurodegeneration.
目前，这些研究正在阿尔茨海默氏症、痴呆症和其他形式的神经退行性疾病患者的临床试验中进行探索。
Is it dangerous to look at a 40-hertz flickering light?
观看 40 赫兹闪烁的灯光是否危险？
Well, in general, the answer is going to be no. However, if you're prone to epilepsy, for instance, staring at a flickering light of a given continuous frequency can induce seizure, right?
嗯，一般来说，答案是否定的。然而，例如，如果您容易患癫痫症，那么盯着给定连续频率的闪烁光可能会诱发癫痫发作，对吧？
That might surprise some of you, but it shouldn't because as this study illustrates, and as anyone who's ever been out at night to a club or something illustrates, when you look at a strobe light, for instance, your whole world of visual perception changes, but actually the rhythm at which you perceive music, at which you perceive conversation, at which you perceive the movement of your body actually changes according to the patterns of visual flicker.
这可能会让你们中的一些人感到惊讶，但这不应该，因为正如这项研究所表明的那样，以及任何曾经在晚上去俱乐部或其他地方的人所表明的那样，例如，当你看着闪光灯时，你的整个视觉感知世界都会发生变化，但实际上你感知音乐的节奏，你感知谈话的节奏，你感知身体运动的节奏实际上会根据视觉闪烁的模式而变化。
In most cases, strobe, if we're using the sort of club dancing example, your brain is entraining to its outside environment.
在大多数情况下，如果我们使用俱乐部舞蹈的例子，你的大脑正在被引导到外部环境。
Andrew Huberman:
安德鲁·休伯曼：
So given the power of flickering lights to entrain brain rhythms, I think at this stage it's probably too preliminary to really suggest a specific protocol, but I would definitely keep an eye out for these sorts of studies.
因此，考虑到闪烁的灯光控制大脑节律的能力，我认为在现阶段提出具体方案可能还为时过早，但我肯定会密切关注此类研究。
They are coming out all the time, and I think in a very short period, we are going to see specific protocols that one could potentially use even at home, and, of course, these are noninvasive protocols in order to place the brain into a particular state, not just for sake of offsetting neurodegeneration, but also for enhancing focus, for enhancing the transition into sleep and other brain states as well.
它们一直在出现，我认为在很短的时间内，我们将看到人们甚至可以在家里使用的特定协议，当然，这些是非侵入性协议，目的是将大脑置于特定状态，不仅是为了抵消神经退行性变，而且是为了增强注意力，促进向睡眠和其他大脑状态的过渡。
Andrew Huberman:
安德鲁·休伯曼：
Today, I covered what I would say is a lot of information.
今天，我涵盖了很多信息。
My goal was to give you an understanding of how light can be used to change the activities of cells, organelles within those cells, entire organs, and how that can happen locally and systemically.
我的目标是让您了解如何使用光来改变细胞、细胞内的细胞器、整个器官的活动，以及如何在局部和系统上发生这种情况。
We talked about the power of light to impact our biology at the endocrine level, neuronal level, immune level, mood, et cetera through both illumination of the eyes, and the skin and other tissues as well.
我们讨论了光通过照亮眼睛、皮肤和其他组织在内分泌水平、神经元水平、免疫水平、情绪等方面影响我们的生物学的力量。
Andrew Huberman:
安德鲁·休伯曼：
I realized that even though this was a lot of information, there are many aspects of phototherapy that I did not cover.
我意识到，尽管信息量很大，但光疗的许多方面我都没有涵盖。
I know there's a lot of interest nowadays, for instance, in the use of red light and other wavelength light therapies for ovarian health and testicular health.
我知道现在人们对使用红光和其他波长光疗法来促进卵巢健康和睾丸健康很感兴趣。
In fact, I get a lot of questions such as, "Can red light be used to improve testosterone output?
事实上，我收到了很多问题，例如，“红光可以用来提高睾丸激素的输出吗？
And if so, is that best accomplished by shining red light on the skin or directly on the gonads, on the testicles?" I'm going to cover those data at a future time.
如果是这样，最好的方法是用红光照射皮肤还是直接照射性腺、睾丸？”我将在以后介绍这些数据。
Right now, the studies that have been done in rodents, I don't think are easily enough translated to humans, and the studies that are happening in humans now are exciting in the sense that they hold a lot of potential, but the data aren't clear yet.
目前，我认为在啮齿动物身上进行的研究还不够容易转化为人类，而现在在人类身上进行的研究是令人兴奋的，因为它们拥有很大的潜力，但数据尚不清楚。
Andrew Huberman:
安德鲁·休伯曼：
However, the data using UVB on the skin of men and women in order to increase hormone, in particular testosterone and estrogen output, those data I think are very exciting and very actionable when we talked about those earlier.
然而，在男性和女性的皮肤上使用 UVB 来增加激素，特别是睾丸激素和雌激素产量的数据，我认为当我们之前讨论这些数据时，这些数据非常令人兴奋且非常可操作。
So if you want more information on how phototherapy can be used, certainly we will do another episode on phototherapy in these other contexts.
因此，如果您想了解有关如何使用光疗的更多信息，我们当然会在其他情况下制作有关光疗的另一集。
Andrew Huberman:
安德鲁·休伯曼：
If you're learning from and are enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习并喜欢这个播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to the podcast on Apple and Spotify.
此外，请订阅 Apple 和 Spotify 上的播客。
And on Apple, you have the opportunity to leave us up to a five-star review.
在苹果上，您有机会给我们五星级的评价。
If you have questions or feedback or comments or suggestions about topics that you'd like us to cover in a future podcast episode, or guests that you would like me to interview for the Huberman Lab podcast, please put all those suggestions, comments, and questions in the comment section on YouTube.
如果您对希望我们在未来的播客节目中涵盖的主题有疑问、反馈、评论或建议，或者您希望我采访胡伯曼实验室播客的嘉宾，请将所有这些建议、评论和问题放在 YouTube 的评论部分。
We do read all the comments.
我们确实阅读了所有评论。
Andrew Huberman:
安德鲁·休伯曼：
In addition, please check out the sponsors that we mentioned at the beginning of the episode.
此外，请查看我们在本集开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
If you're not already following us on Instagram and Twitter, please do so.
如果您还没有在 Instagram 和 Twitter 上关注我们，请立即关注。
It's hubermanlab on Instagram, it's also hubermanlab on Twitter.
Instagram 上的名称为 hubermanlab，Twitter 上的名称为 hubermanlab。
And at both places, I provide science and science based tools, some of which overlap with the content of this podcast, much of which is unique from the content of this podcast.
在这两个地方，我都提供了科学和基于科学的工具，其中一些与该播客的内容重叠，其中许多内容与该播客的内容是独特的。
If you're not already subscribing to our newsletter, you might consider doing so.
如果您还没有订阅我们的时事通讯，您可以考虑这样做。
It's the so-called Neural Network Newsletter, you can find it at hubermanlab.com.
这就是所谓的神经网络通讯，您可以在 hubermanlab.com 找到它。
Just going to the menu, look up, "Neural Network Newsletter." You provide us your email, it is zero cost, we provide summaries of podcasts, summaries of actionable protocols and so forth.
只需进入菜单，查找“神经网络通讯”。您向我们提供您的电子邮件，这是零成本，我们提供播客摘要、可操作协议摘要等。
We do not share your email with anybody else, and we have a very clear privacy policy there at that website if you choose to explore it.
我们不会与其他任何人分享您的电子邮件，并且如果您选择探索该网站，我们在该网站上有非常明确的隐私政策。
So thank you once again for joining me today for this deep-dive discussion into phototherapies, meaning the power of light to modulate our biology and health.
再次感谢您今天与我一起深入讨论光疗，即光调节我们的生物学和健康的力量。
And as always, thank you for your interest in science.
一如既往，感谢您对科学的兴趣。