Using Science to Optimize Sleep, Learning & Metabolism

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。

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

这个播客与我在斯坦福大学的教学和研究角色是分开的。

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

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

Along those lines, I want to thank the sponsors of today's podcast.

沿着这些思路，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

Okay, let's get started.

好的，让我们开始吧。

Today is episode three of the podcast and it is office hours.

今天是播客的第三集，现在是办公时间。

Office hours, as many of you know, it's where students come to the office of the professor, sit down and ask questions, requesting clarification about things that were confusing or to simply go down the route of exploring a topic with more depth and detail.

正如你们许多人所知，在办公时间，学生们来到教授的办公室，坐下来提出问题，要求澄清一些令人困惑的事情，或者只是简单地更深入、更详细地探索某个主题。

I asked for your questions to be listed in the comments section of the previous two episodes of the podcast on YouTube as well as on Instagram.

我要求将您的问题列在 YouTube 和 Instagram 上前两集播客的评论部分。

Andrew Huberman:

安德鲁·休伯曼：

And I, first of all, just want to thank you for the many questions.

首先，我想感谢你们提出的许多问题。

They are excellent.

他们很优秀。

We read them all.

我们都读了。

We distilled from that large batch of questions to two types of questions.

我们从一大堆问题中提炼出两类问题。

Questions that were asked very often and were liked very often, with the little thumbs up "like" tab, as well as questions that we thought could really expand on the topics that we've covered previously.

经常被问到并且经常被喜欢的问题，带有“喜欢”选项卡的小拇指，以及我们认为可以真正扩展我们之前讨论过的主题的问题。

And today we are going to cover both of those.

今天我们将讨论这两个问题。

If we did not get to your question, please don't despair.

如果我们没有回答您的问题，请不要失望。

We will keep track of those and we have several more episodes devoted to this topic of sleep and wakefulness and learning during the month of January, maybe even leaking over a little bit into the month of February.

我们将跟踪这些内容，并且我们还有几集专门讨论一月份的睡眠、觉醒和学习主题，甚至可能会泄漏到二月份。

So we have time, that's one of the unique formats of this podcast is that we have time for dialogue.

所以我们有时间，这是这个播客的独特格式之一，我们有时间进行对话。

We have time for your questions, and we have time to really go deep into these topics.

我们有时间回答您的问题，也有时间真正深入探讨这些主题。

Andrew Huberman:

安德鲁·休伯曼：

It's official, Costello's sleeping in the background, so if you hear snoring, Costello is going to be keeping time with his deep and melodic snoring.

据官方消息，科斯特洛正在后台睡觉，所以如果你听到打鼾声，科斯特洛将会用他低沉而有旋律的鼾声来保持节奏。

There he goes.

他就到了。

Andrew Huberman:

安德鲁·休伯曼：

So the questions that we received I batched crudely into a couple different categories.

因此，我将收到的问题粗略地分为几个不同的类别。

Light, exercise, supplementation, temperature, learning, plasticity and mood-related disorders.

光、运动、补充、温度、学习、可塑性和情绪相关的障碍。

There were a lot of questions about those.

对此有很多疑问。

Before we begin any of this, I want to point out something that I always say.

在我们开始之前，我想指出我经常说的话。

It sounds like boilerplate but it's important, not just to protect me but to protect you, which is that I am not a physician, I'm not a medical doctor, I don't prescribe anything including behavioral protocols.

这听起来像样板，但很重要，不仅是为了保护我，也是为了保护你，也就是说，我不是医生，我不是医生，我不开任何处方，包括行为协议。

I'm a professor, so I profess a lot of things based on quality peer-reviewed studies.

我是一名教授，所以我的很多观点都是基于高质量的同行评审研究。

You should take that information, you should filter it through whatever it is that you currently happen to be dealing with, whether or not that's health or illness.

你应该获取这些信息，你应该通过你当前正在处理的任何事情来过滤它，无论是健康还是疾病。

You should consult with a licensed healthcare professional before you add or remove anything from your daily life protocol.

在您的日常生活方案中添加或删除任何内容之前，您应该咨询有执照的医疗保健专业人士。

I'm not responsible for your health, you are, so be smart with this information and be a stringent filter, as we say.

我不对你的健康负责，你才是，所以要明智地对待这些信息，并严格过滤，正如我们所说的那样。

Andrew Huberman:

安德鲁·休伯曼：

Okay, very well.

好的，很好。

Let's get started on the actual material.

让我们从实际材料开始。

Somebody asked, "What is the role of moonlight and fire..." I'm presuming they mean fireplace or candle or things of that sort, "...in setting circadian rhythms?

有人问，“月光和火的作用是什么……”我猜他们指的是壁炉或蜡烛或类似的东西，“……在设定昼夜节律方面？

Is it okay to view moonlight at night or will that wake me up?

晚上看月光可以吗还是会把我吵醒？

Will a fire in my fireplace or using candlelight be too much light?" Great question.

壁炉里生火或使用烛光会不会太亮？”很好的问题。

Also offers me the opportunity to share with you what I think is a quite beautiful definition of what light is in a quantitative sense.

这也让我有机会与大家分享我认为光在定量意义上的一个非常漂亮的定义。

Andrew Huberman:

安德鲁·休伯曼：

So I've mentioned a few times the use of apps and light meters and things to measure things like lux, which sometimes are also described in terms of candelas.

因此，我多次提到使用应用程序和测光表以及测量勒克斯等东西，有时也用坎德拉来描述。

So those are the two units for measuring light intensity.

这些是测量光强度的两个单位。

Typically lux, L-U-X, is the unit and so before we go forward and discuss this many lux or that many lux, I want to just tell you what a lux is because it relates to this question.

通常，勒克斯（L-U-X）是单位，因此在我们继续讨论这么多勒克斯或那么多勒克斯之前，我只想告诉您勒克斯是什么，因为它与这个问题有关。

Andrew Huberman:

安德鲁·休伯曼：

One lux equals the illumination of one square meter surface at one meter away from a single candle.

一勒克斯等于距离一根蜡烛一米处一平方米表面的照度。

Think about that.

想想看。

So somebody actually decided at some point that the amount of illumination at one square meter surface one meter away from a single candle, that equals one lux.

因此，有人实际上在某个时刻决定，距一根蜡烛一米远的一平方米表面的照度等于一勒克斯。

So when we talk about 6,000 lux of light intensity or 10,000 lux of light intensity, now you have a reference or a framework that would be the equivalent of...you could think of it as 6,000 candles, all with their light intensity shown on one square meter from one meter's distance away.

因此，当我们谈论 6,000 勒克斯的光强度或 10,000 勒克斯的光强度时，现在您有了一个参考或一个框架，相当于……您可以将其视为 6,000 根蜡烛，所有蜡烛的光强度都显示在距离一米远的一平方米上。

Or of course if it was a different number of lux, it would be a different number of candles.

或者当然，如果勒克斯数不同，蜡烛的数量也会不同。

So you get the idea.

所以你明白了。

Andrew Huberman:

安德鲁·休伯曼：

Here's the great thing.

这就是伟大的事情。

Turns out that moonlight, candlelight and even a fireplace, if you have one of these roaring fires going in the fireplace, do not reset your circadian clock at night and trick your brain into thinking that it's morning.

事实证明，月光、烛光，甚至壁炉，如果你的壁炉里有熊熊的火焰之一，不要在晚上重置你的生物钟，欺骗你的大脑认为现在是早上。

Even though, if you've ever sat close to a fireplace, or even a candle, that light seems very bright.

尽管如此，如果您曾经坐在壁炉附近，甚至靠近蜡烛，那光看起来会非常明亮。

And there are two reasons for that that are very important.

有两个非常重要的原因。

The first one is that these neurons in your eye that I discussed in the previous episode, these melanopsin ganglion cells, also called intrinsically photosensitive ganglion cells, those cells adjust their sensitivity across the day and those cells respond best to the blue/yellow contrast present in the rising and setting sun, so-called low solar angle sun, also discussed in the previous episode.

第一个是我在上一集中讨论过的眼睛中的这些神经元，这些黑视蛋白神经节细胞，也称为本质光敏神经节细胞，这些细胞在一天中调整其敏感性，并且这些细胞对升起和落日中存在的蓝色/黄色对比度（所谓的低太阳角太阳）反应最好，这也在上一集中讨论过。

Andrew Huberman:

安德鲁·休伯曼：

But those cells adjust their sensitivity such that they will not activate the triggers in the brain that convey daytime signals when they view moonlight, even a full moon, a really bright moon or fire.

但这些细胞会调整它们的敏感性，这样当它们看到月光时，即使是满月、真正明亮的月亮或火焰，它们也不会激活大脑中传递白天信号的触发器。

Now this does raise an interesting thought point, which is a lot of people have talked about lunacy and the fact that when there's a full moon out, people act differently and behave differently.

现在这确实提出了一个有趣的思考点，即很多人都谈到了疯狂和事实，即当满月出现时，人们的行为和行为都不同。

There's a lot of lore around that.

这方面有很多传说。

There's actually a little bit of quality science around that that maybe we can address in the future.

实际上，我们将来可能可以解决一些质量科学方面的问题。

But moonlight is typically not going to wake us up too much, except maybe if the moon is really full and really bright—there's possibility for that.

但月光通常不会把我们吵醒太多，除非月亮真的很满而且很亮——这是有可能的。

So provided you're not going to burn down the structure you're in, you're not going to burn down the forest, enjoy your fireplaces, enjoy your lights from candles, and those are perfectly safe without disrupting your circadian rhythm.

因此，只要你不打算烧毁你所在的建筑，你就不会烧毁森林，享受你的壁炉，享受你的蜡烛光，这些都是完全安全的，不会扰乱你的昼夜节律。

Andrew Huberman:

安德鲁·休伯曼：

Because we talked about just how crucial it is to avoid bright lights between the hours of about 10:00 p.m.

因为我们讨论了晚上 10:00 左右期间避免强光的重要性。

and 4:00 a.m., except when you need to view things for sake of safety or work, and so forth.

凌晨 4:00，除非您出于安全或工作等原因需要查看事物。

I also received a lot of questions about red light.

我也收到了很多关于红灯的问题。

Now, I think I was asked those questions because red light is used in a number of different commercial products where these products tend to include a sheet of very bright red lights that one is supposed to view early in the day.

现在，我想我被问到这些问题是因为红光被用在许多不同的商业产品中，这些产品往往包括一张非常明亮的红灯，人们应该在一天早些时候看到。

And there are various claims attached to these red light devices, that they improve mitochondrial function, that they improve metabolism.

人们对这些红光装置有各种各样的说法，认为它们可以改善线粒体功能，改善新陈代谢。

Andrew Huberman:

安德鲁·休伯曼：

I'm going to be really honest, and I can't name brands and I'm not going to name particular studies because what I'm about to say about these studies is not particularly unkind, but let's just say that none of the studies that I've seen, except for one that I'll talk about in a moment, pointing to the positive effects of red light on the visual system, are published in blue ribbon journals.

说实话，我不能说出品牌的名字，也不会说出具体的研究，因为我要说的这些研究并不是特别不友善，但我们只能说，除了我稍后要讨论的一项指出红光对视觉系统的积极影响的研究之外，我所见过的所有研究都没有发表在蓝丝带期刊上。

They tend to be published in journals that I had to work hard to find.

它们往往发表在我必须努力找到的期刊上。

I'm not sure what the peer review and stringency level is.

我不确定同行评审和严格程度是多少。

Andrew Huberman:

安德鲁·休伯曼：

Now, that's not to say red light isn't beneficial because there is one study in particular that came from Glen Jeffery's lab at the University College of London.

现在，这并不是说红光没有好处，因为伦敦大学学院格伦·杰弗里实验室进行了一项特别研究。

It was published last year.

它于去年出版。

Glen is somebody I happen to know, has an excellent reputation, excellent vision scientist.

格伦是我碰巧认识的人，一位享有盛誉的优秀视觉科学家。

What this study essentially showed, and again this is a study that I very much like the data and think it was done with very high standards.

这项研究本质上表明了这一点，而且我非常喜欢这项研究的数据，并认为它是按照非常高的标准完成的。

What this study shows is that viewing red light for a few minutes each morning can have positive effects on mitochondria in a particular retinal cell type that tends to degenerate or decline in function with age in humans.

这项研究表明，每天早上看几分钟红光可以对特定视网膜细胞类型中的线粒体产生积极影响，而这种类型的视网膜细胞的功能往往会随着人类年龄的增长而退化或下降。

And that cell type is the photoreceptor.

这种细胞类型就是光感受器。

Andrew Huberman:

安德鲁·休伯曼：

The photoreceptor is a type of cell in your eye that sits at the back of the eye.

光感受器是眼睛中的一种细胞，位于眼睛后部。

It's some distance away from the ganglion cells and it's the cell that converts light information into electrical signals that the rest of the retina and brain can understand.

它距离神经节细胞有一定距离，它将光信息转换成视网膜和大脑其他部分可以理解的电信号。

These are vitally important cells; without them people are blind.

这些是极其重要的细胞；没有他们，人们就是盲目的。

And many people's vision gets worse with age, in particular age-related macular degeneration, but also related to some other factors including photoreceptor functionality, just getting worse with time.

而且很多人的视力会随着年龄的增长而变差，特别是与年龄相关的黄斑变性，而且还与包括光感受器功能在内的其他一些因素有关，只是随着时间的推移而变差。

And what Glen showed was that red light flashes delivered, in particular, early in the day, but not late in the day, can help repair the mitochondria.

格伦展示的是，特别是在一天的早些时候，而不是在当天的晚些时候发出的红光闪光，可以帮助修复线粒体。

Now this study needs more support from additional studies, of course.

当然，现在这项研究需要更多研究的支持。

They are doing a clinical trial.

他们正在进行一项临床试验。

They did report on what, I think it was 12 patients and so the work is ongoing.

他们确实报告了相关情况，我想是 12 名患者，所以工作正在进行中。

But that was very interesting and it points to some potentially really useful things about red light.

但这非常有趣，它指出了一些关于红光的潜在真正有用的东西。

Andrew Huberman:

安德鲁·休伯曼：

However, most of the questions I got about red light, for sake of office hours, were about the use of red light later in the day.

然而，由于办公时间的原因，我收到的关于红灯的大多数问题都是关于当天晚些时候使用红灯的。

So here's the deal.

所以这就是交易。

In principle, red light will not stimulate the melanopsin retinal neurons that wake up the brain and circadian clock and signal daytime.

原则上，红光不会刺激视网膜黑视蛋白神经元，而黑视蛋白视网膜神经元会唤醒大脑和昼夜节律时钟并在白天发出信号。

However, most of the red lights, in particular, the red lights that come on these sheets of these products that people are supposed to view in order to access a number of proclaimed health effects, those are way too bright and would definitely wake up your body and brain.

然而，大多数红灯，特别是这些产品上的红灯，人们应该通过查看这些红灯来获得许多宣称的健康功效，这些红灯太亮了，肯定会唤醒您的身体和大脑。

So if you're going to use those products, and I'm not suggesting you do or you don't, but if that's your thing, you would want to use those early in the day.

因此，如果您打算使用这些产品，我并不是建议您使用或不使用，但如果这是您的喜好，您会希望在当天早些时候使用这些产品。

Who knows, you might even derive some benefit on mitochondrial function in these photoreceptors.

谁知道呢，您甚至可能会从这些光感受器中的线粒体功能中获益。

Andrew Huberman:

安德鲁·休伯曼：

But if you are thinking about red light for sake of avoiding the negative effects of light later in the day and at night, then you want that red light to be very, very dim.

但是，如果您考虑使用红光是为了避免白天晚些时候和晚上的光的负面影响，那么您希望红光非常非常暗。

Certainly much dimmer than is on most of those commercial products.

当然比大多数商业产品要暗得多。

Now do you need red lights?

现在需要闯红灯吗？

No, although red lights are rather convenient because you can see pretty well with them on, but if they're dim, they won't wake up the circadian clock.

不，虽然红灯相当方便，因为它们打开时你可以看得很清楚，但如果它们很暗，它们就不会唤醒生物钟。

They won't have this dopamine-disrupting thing that we talked about in the previous podcast.

他们不会有我们在之前的播客中谈到的这种破坏多巴胺的东西。

Andrew Huberman:

安德鲁·休伯曼：

So there's a role for red light potentially early in the day and for mitochondrial repair in the photoreceptors.

因此，红光可能在一天的早些时候以及光感受器中的线粒体修复中发挥作用。

There's a role for dim red light later in the day and at night.

昏暗的红光在白天晚些时候和晚上发挥着作用。

So you're starting to notice a theme here, which is that there's no immediate prescription of, look at these lights.

所以你开始注意到这里的一个主题，那就是没有立即的处方，看看这些灯。

It's look at these lights potentially if that's what you want to do at particular times of day and what particular intensities.

如果您想在一天中的特定时间做这些事情以及特定的强度，那么它可能会关注这些灯光。

It brings us back to the blue light issue, which so many people are obsessed with avoiding blue light, but you actually want a ton of blue light early in the day and throughout the day.

这让我们回到了蓝光问题，很多人都痴迷于避免蓝光，但实际上你想要在一天的早些时候和全天接触大量的蓝光。

So don't wear your blue blockers then or maybe don't wear them at all.

所以，那就不要穿你的蓝色防护服，或者根本不穿。

And at night, it doesn't matter if you have blue blockers on, if the lights are bright enough then you're still going to be activating these cells and mechanisms.

在晚上，如果你打开蓝色阻滞剂并不重要，如果灯光足够亮，那么你仍然会激活这些细胞和机制。

Andrew Huberman:

安德鲁·休伯曼：

I just want to add something about the science behind the blue blocker confusion.

我只是想补充一些有关蓝色阻滞剂混乱背后的科学知识。

So these melanopsin retinal cells do react to blue light.

所以这些黑视蛋白视网膜细胞确实对蓝光有反应。

That is the best stimulus for one of these melanopsin cells, which led to the belief that blue blockers would be a good thing for preventing resetting of the circadian clock at night and deleterious effects of screens, etcetera.

这是对这些黑视蛋白细胞之一的最佳刺激，这使人们相信蓝色阻滞剂对于防止夜间生物钟重置和屏幕等的有害影响是一件好事。

However, the people that made these products failed to actually read the papers start to finish, or if they did, they didn't comprehend a critical element, which is that most of those papers early on took those neurons out and put them in a dish.

然而，制造这些产品的人并没有真正从头到尾阅读论文，或者即使读了，他们也没有理解一个关键要素，即大多数论文早期都将这些神经元取出并放入培养皿中。

And when they did that, they divorced those neurons from their natural connections in the eye.

当他们这样做时，他们将这些神经元与眼睛中的自然连接分开。

Andrew Huberman:

安德鲁·休伯曼：

Turns out in your eye and my eye right now, because that's what we care about, these cells exist.

现在就在你的眼睛和我的眼睛里，因为这是我们关心的，这些细胞存在。

And these cells respond to blue light but also to other wavelengths of light because they not only respond directly to light as they do in a dish, they also respond to input from photoreceptors.

这些细胞不仅对蓝光有反应，而且对其他波长的光也有反应，因为它们不仅像在培养皿中那样直接对光做出反应，而且还对光感受器的输入做出反应。

So, if you talk to anyone in the circadian biology field they'll tell you, "Ugh, yeah, this blue light thing has really gotten out of control," because people assume that blue light is the culprit because blue light is the best stimulus.

因此，如果您与昼夜节律生物学领域的任何人交谈，他们会告诉您，“呃，是的，这种蓝光确实已经失控了”，因为人们认为蓝光是罪魁祸首，因为蓝光是最好的刺激。

That doesn't mean that blue light is the only stimulus that will trigger these cells.

这并不意味着蓝光是触发这些细胞的唯一刺激。

Andrew Huberman:

安德鲁·休伯曼：

Okay?

好吧？

So like many things, a scientific paper can be accurate without being exhaustive, and a lot of claims about products can be accurate but not exhaustive.

因此，就像许多事情一样，一篇科学论文可以是准确的，但并不详尽，并且许多有关产品的声明可以是准确的，但并不详尽。

So blue light during the day is great.

所以白天的蓝光很棒。

Get that screen light, get that sunlight especially, get overhead lights.

获得屏幕光，尤其是阳光，获得头顶灯。

I talk about all this in the previous podcast.

我在之前的播客中谈到了这一切。

But at night you really want to avoid those bright lights and it doesn't matter if it's blue light or something else.

但在晚上，您确实想避免那些明亮的灯光，无论是蓝光还是其他灯光都没关系。

And so there was a real confusion about the papers and the data when most of those product recommendations were made.

因此，当大多数产品推荐被提出时，论文和数据确实令人困惑。

Andrew Huberman:

安德鲁·休伯曼：

Okay, while we're on that topic, let's talk about light in other orifices of the body.

好吧，既然我们讨论了这个话题，我们就来谈谈身体其他孔口的光。

I made a joke about this the last podcast episode, but a couple people wrote to me and said, "Well, I've seen some claims that light delivered to the ears, into the ears or the roof of the mouth or up the nose can be beneficial for setting circadian rhythms."

我在上一期播客节目中就此开了个玩笑，但有几个人写信给我说：“嗯，我看到一些说法，将光线传递到耳朵、耳朵、上颚或鼻子可能有益于设定昼夜节律。”

Andrew Huberman:

安德鲁·休伯曼：

No, not directly anyway.

不，无论如何也不直接。

And this is a great opportunity for us to distinguish between what is commonly called the "placebo effect," but a more important way to think about any manipulation, behavioral or otherwise, that you might do, is the difference between modulation and mediation.

这对我们来说是一个很好的机会来区分通常所说的“安慰剂效应”，但思考任何操纵、行为或其他方式的更重要的方式，你可能会做，是调制和调解之间的区别。

There are a lot of things that will modulate your biology.

有很多东西会调节你的生物学。

Putting a couple lights up your nose, please don't do this, might modulate your biology by way of the stress hormone that's released when you stuff those things up your nose.

把一些东西放在你的鼻子上，请不要这样做，可能会通过当你把这些东西塞进鼻子时释放的压力荷尔蒙来调节你的生物学。

Remember earlier in the previous podcast, I said that virtually anything will phase shift your circadian rhythm if it's different and dramatic enough.

记得在之前的播客中，我说过，几乎任何事情都会改变你的昼夜节律，如果它足够不同和戏剧性的话。

So the question is, is it the light delivered up the nose or through the ears or some other orifice that's mediating the process?

所以问题是，是通过鼻子、耳朵或其他孔口传递的光在调节这一过程吗？

Is it actually tapping into the natural biology of the system that you're trying to manipulate?

它是否真的利用了你试图操纵的系统的自然生物学特性？

Andrew Huberman:

安德鲁·休伯曼：

And this is where I like to distinguish between real biology and hacks.

这就是我喜欢区分真正的生物学和黑客的地方。

I don't like the word "hack" or frankly neuro-hacking or bio-hacking.

我不喜欢“黑客”这个词，或者坦率地说，神经黑客或生物黑客。

I just don't like the term because a hack is using something for a purpose for which it was not intended.

我只是不喜欢这个术语，因为黑客正在使用某些东西来达到其预期之外的目的。

But where you can...it's a cheat and that's not how biology works well.

但如果你能做到的话……这是一种作弊，这不是生物学运作良好的方式。

So I try and distinguish between things that really mediate biological processes and things that modulate them.

因此，我尝试区分真正介导生物过程的事物和调节生物过程的事物。

There are a number of commercial products out there with some studies attached to them claiming that light delivered to the ears or wherever can adjust your wakefulness or adjust your sleep.

有许多商业产品附带一些研究，声称将光传递到耳朵或任何地方可以调整您的觉醒或调整您的睡眠。

I've looked at those papers.

我看过那些报纸。

Again, I'm probably going to lose some friends by saying this, but maybe I'll gain a few as well.

再说一次，我可能会因为这样说而失去一些朋友，但也许我也会赢得一些朋友。

Not blue ribbon journals, frankly, oftentimes read the small print, there was a conflict of interest clause there related to commercial interest.

坦率地说，不是蓝带期刊，经常阅读小字，其中存在与商业利益相关的利益冲突条款。

Andrew Huberman:

安德鲁·休伯曼：

If somebody disagrees with me outright on this and can send to me a peer-reviewed paper published in a quality journal about light delivered anywhere but the eyes of humans that can mediate circadian rhythms, wakefulness, etcetera, I'm more than happy to take a look at that and change my words and stance on this and do it publicly, of course.

如果有人在这一点上完全不同意我的观点，并且可以向我发送一篇发表在高质量期刊上的同行评审论文，该论文涉及除了人类眼睛以外的任何地方传递的光可以调节昼夜节律、觉醒等，我非常乐意看一下这篇文章，并改变我对此的言论和立场，并公开这样做。

But until then, I'm guessing that the proper controls were not done of adjusting for heat that could be delivered, which can definitely shift circadian rhythms.

但在那之前，我猜测还没有对可以提供的热量进行适当的控制，这肯定会改变昼夜节律。

We're going to talk about temperature and other things like that.

我们将讨论温度和其他类似的事情。

So light to the eyes, folks, is where these light effects work in humans; in other animals they have extraocular photoreception, in humans, no. And just be mindful, I mean, I'm not trying to encourage people to avoid certain products in particular, but just be mindful of this difference between modulation and mediation.

朋友们，眼睛的光就是这些光效应对人类起作用的地方；在其他动物中，它们具有眼外感光能力，而在人类中则没有。请注意，我的意思是，我并不是想鼓励人们特别避免某些产品，而是要注意调节和中介之间的区别。

And mediating a process through a hardwired or longstanding biological mechanism is really where you're going to see the powerful effects over time.

随着时间的推移，通过固有的或长期存在的生物机制来调节一个过程确实会产生强大的影响。

Andrew Huberman:

安德鲁·休伯曼：

Also, as you've probably noticed, I really tend to favor behavioral tools and zero-cost tools first and getting those dialed in before you start plugging in and swallowing and putting things in various places.

另外，正如您可能已经注意到的那样，我确实倾向于首先使用行为工具和零成本工具，然后在开始插入、吞咽并将东西放在不同的地方之前先将它们拨入。

Just to really figure out how your biology works and explore that, unless there's of course a clinical need to take a prescribed drug, in which case, by all means listen to your doctor.

只是为了真正弄清楚你的生物学如何运作并探索它，除非临床需要服用处方药，在这种情况下，无论如何都要听你的医生的意见。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

A huge number of people asked me, "What about light through windows?" And I actually did an Instagram post about this.

很多人问我：“透过窗户的光怎么样？”我实际上在 Instagram 上发了一篇关于这个的帖子。

Look, setting your circadian clock with sunlight coming through a window is going to take fifty to a hundred times longer.

瞧，利用透过窗户的阳光来设置你的生物钟将会花费五十到一百倍的时间。

If you want the date on that, I'd be happy to send you to the various papers that were described in the previous podcast that Jamie Zeitzer from Stanford and I have discussed also elsewhere.

如果您想要具体日期，我很乐意向您发送在之前的播客中描述的各种论文，我和斯坦福大学的 Jamie Zeitzer 也在其他地方讨论过这些论文。

Andrew Huberman:

安德鲁·休伯曼：

But here's really the key thing with this.

但这确实是关键。

Do the experiment.

做实验。

You can download the free app, Light Meter.

您可以下载免费的应用程序照度计。

You can have a bright day outside or some sunlight.

您可以在外面度过美好的一天或享受一些阳光。

Hold up that app, take a picture, it'll tell you how many lux—now you know what lux are—it'll tell you how many lux are in that environment.

举起该应用程序，拍张照片，它会告诉您有多少勒克斯 - 现在您知道什么是勒克斯 - 它会告诉您该环境中有多少勒克斯。

Now close the window, and if you want, close the screen or don't open the screen, you can do all sorts of experiments and you'll see that it will at least half the amount of lux.

现在关闭窗口，如果你愿意，关闭屏幕或不打开屏幕，你可以做各种实验，你会发现它至少会减少一半的勒克斯量。

And it doesn't scale linearly, meaning, let's say I get 10,000 lux outside, 5,000 looking out through an open window, and then I close the window and it's 2,500 lux.

而且它不是线性缩放的，也就是说，假设我外面有 10,000 勒克斯，通过打开的窗户向外看是 5,000 勒克斯，然后我关上窗户，它是 2,500 勒克斯。

It does not mean that you just need to view that sunlight for twice as long if it's half as many lux, okay?

这并不意味着如果勒克斯数是一半，您只需要观看两倍的阳光，好吗？

It's not like 2,500 lux means you need to look for 10 minutes and 5,000 lux means you look for five minutes.

这并不像 2,500 勒克斯意味着您需要观察 10 分钟，5,000 勒克斯意味着您需要观察 5 分钟。

It doesn't scale that way just because the biology doesn't work that way.

它不会以这种方式扩展，只是因为生物学不是这样工作的。

Andrew Huberman:

安德鲁·休伯曼：

Best thing to do is to get outside if you can.

如果可以的话，最好的办法就是出去。

If you can't, next best thing to do is to keep that window open.

如果不能，下一步最好的办法就是保持该窗口打开。

It is perfectly fine to wear prescription lenses and contacts.

佩戴处方镜片和隐形眼镜是完全可以的。

Why is it okay to wear prescription lenses and contacts when those are glass also, but looking through a window diminishes the effect?

为什么佩戴处方镜片和隐形眼镜都是玻璃的，但透过窗户看却会减弱这种效果？

Well, we should think about this.

嗯，我们应该考虑一下这个问题。

The lenses that you wear in front of your eyes by prescription or on your eyes are designed to focus the light onto your neural retina.

您通过处方佩戴在眼前或眼睛上的镜片旨在将光线聚焦到您的神经视网膜上。

In fact, that's what nearsightedness is, is when the image, because your lens doesn't work quite right, the image falls in front of the neural retina.

事实上，这就是近视，因为你的晶状体不能正常工作，图像落在神经视网膜前面。

Wearing a particular lens in front of that focuses the lens onto your retina onto these very neurons so they can communicate that to the brain.

在前面佩戴一个特定的镜片，将镜片聚焦到视网膜上的这些神经元上，这样它们就可以将信息传达给大脑。

Andrew Huberman:

安德鲁·休伯曼：

Costello is loving this, he's deep in sleep, and if we...maybe we could play him some tones and he'll remember it later, based on the studies we're going to talk about in a little bit.

科斯特洛很喜欢这个，他正在熟睡，如果我们……也许我们可以给他播放一些音调，他稍后就会记住，基于我们稍后要讨论的研究。

I don't know how we'd know if he remembered it or not.

我不知道我们怎么知道他是否还记得。

Andrew Huberman:

安德鲁·休伯曼：

But prescription lenses are fine.

但处方镜片没问题。

In fact, they're great for this reason: they're actually focusing the light onto the retina.

事实上，它们之所以伟大，是因为它们实际上将光线聚焦到视网膜上。

So think about this logically and all of a sudden it makes perfect sense.

因此，从逻辑上思考这一点，突然间它就完全有道理了。

Your glass window or your windshield or the side window of your car, it isn't optically perfect to bring the image and the light onto your retina.

您的玻璃窗、挡风玻璃或汽车的侧窗，将图像和光线带到视网膜上的光学效果并不完美。

In fact, what it's doing is it's scattering and filtering light, in particular the wavelengths of light that you want.

事实上，它的作用是散射和过滤光，特别是您想要的光的波长。

So, if you live in a low light environment, lots of questions about this, we talked about this the previous podcast, but just get outside for longer and/or use really bright lights inside.

因此，如果您生活在光线较暗的环境中，会有很多关于此的问题，我们在之前的播客中讨论过这一点，但只需在室外呆更长的时间和/或在室内使用非常明亮的灯光即可。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

So let's think about why I'm making some of these recommendations because I think it can really empower you with the ability to change your behavior in terms of light viewing and other things, depending on time of year, depending on other lifestyle factors.

因此，让我们思考一下为什么我提出其中一些建议，因为我认为它确实可以使您能够根据一年中的时间和其他生活方式因素改变您在光线观察和其他方面的行为。

The important point to understand is that early in the day your central circadian clocks and all these mechanisms are looking for a lot of light.

需要了解的重要一点是，在一天的早些时候，您的中央生物钟和所有这些机制都在寻找大量的光线。

I mean, they don't have a mind of their own, but it needs a lot of light to trigger this daytime signal, alertness, etcetera.

我的意思是，它们没有自己的思想，但需要大量的光来触发这种白天信号、警觉性等等。

And early in the day, but not in the middle of the day, you can sum, or add, photons.

在一天的早些时候，但不是在中午，你可以对光子进行求和或相加。

Andrew Huberman:

安德鲁·休伯曼：

So there's this brief period of time early in the day when the sun is low in the sky, when your brain and body are expecting a morning wake-up signal, where let's say it's not that bright outside, someone sent me a picture or a little movie of their walk in England and it was pretty overcast and they were using Light Meter and they said, "It's only about 700 lux," or maybe even less.

因此，在一天的早些时候，当太阳在天空中很低时，当你的大脑和身体等待着早晨的叫醒信号时，假设外面不太亮，有人给我发了一张他们在英国散步的照片或小电影，当时天气很阴，他们使用照度计，他们说，“只有大约 700 勒克斯”，甚至可能更少。

And I said, "Well, stay outside longer but when you get inside, turn on the lights really bright and overhead lights, in particular, because those will be best for stimulating these mechanisms." And that's because at least for the first few hours of the day, you can continue to sum or add photon activation of these cells in the eye and the brain.

我说，“好吧，在外面待得更久一些，但是当你进去的时候，把灯开得很亮，特别是头顶上的灯，因为这些最能刺激这些机制。”这是因为至少在一天的前几个小时，您可以继续对眼睛和大脑中这些细胞的光子激活进行求和或相加。

Andrew Huberman:

安德鲁·休伯曼：

In the middle of the day, once the sun is overhead, or even if you stay inside all morning and then you're in the circadian dead zone, which sounds terrible and it is terrible because it doesn't matter if you get a ton of artificial light or even sunlight, you're not going to shift your circadian clock.

在中午，一旦太阳升起，或者即使你整个早上都呆在室内，然后你就处于昼夜节律死区，这听起来很可怕，而且很可怕，因为即使你接受了大量的人造光甚至阳光，你也不会改变你的生物钟。

You're not going to get that wake-up signal.

你不会收到唤醒信号。

And then in the evening, you want to think about this whole system as being vulnerable to even a few photons of light because your sensitivity to light really goes up at night.

然后在晚上，您需要考虑整个系统即使是少数光子的影响也很脆弱，因为您对光的敏感度在晚上确实会上升。

And I talked last time about how you can protect against that sensitivity by looking at the setting sun and watching the evening sun, even if it's not crossing the horizon around the time of sunset.

我上次谈到了如何通过观看落日和傍晚的太阳来防止这种敏感性，即使它在日落时没有穿过地平线。

And that's because it adjusts your retinal sensitivity and your melatonin pathways so that light is not as detrimental to melatonin at night.

这是因为它可以调整您的视网膜敏感性和褪黑激素途径，这样光线在夜间就不会损害褪黑激素。

Andrew Huberman:

安德鲁·休伯曼：

Think about the afternoon sunlight viewing as a...I think of it as a Netflix inoculation.

将下午的阳光观看视为……我将其视为 Netflix 的疫苗。

It allows me to watch a little bit of Netflix in the evening, although it's very hard to watch a little bit of anything on Netflix.

它让我可以在晚上看一点 Netflix 的节目，尽管在 Netflix 上看一点内容非常困难。

It seems like there's some other neurobiological process that's going on there where I have to watch episode after episode after episode.

似乎还有其他一些神经生物学过程正在发生，我必须一集又一集地观看。

But in any case, you can protect yourself against some of that bad effect of light at night by looking at light in the evening.

但无论如何，您可以通过晚上观察光线来保护自己免受夜间光线的不良影响。

It really does adjust down the sensitivity of the system.

它确实降低了系统的灵敏度。

Andrew Huberman:

安德鲁·休伯曼：

Okay, I want to talk about seasonal changes in all these things as they relate to mood and metabolism.

好吧，我想谈谈所有这些事情的季节变化，因为它们与情绪和新陈代谢有关。

So depending on where you are in the world, Northern Hemisphere, Southern Hemisphere, at the equator, or closer to the poles, the days and nights are going to be different lengths.

因此，根据您所在的位置（北半球、南半球、赤道或靠近两极），白天和黑夜的长度会有所不同。

That just makes sense.

这是有道理的。

But that translates to real biological signals that impact everything from wakefulness and sleep times, but also mood and metabolism.

但这转化为真正的生物信号，影响从觉醒和睡眠时间到情绪和新陈代谢的一切。

So here's how this works.

这就是它的工作原理。

Now, after seeing the previous episode of the podcast and paying attention here, you are armed with the knowledge to really understand how it is that, believe it or not, every cell in your body is tuned to the movement of the planet relative to the sun.

现在，在看完播客的上一集并关注这里之后，您就掌握了真正了解无论您相信与否，您体内的每个细胞如何适应地球相对于太阳的运动的知识。

Andrew Huberman:

安德鲁·休伯曼：

So as all of you know, the earth spins once every 24 hours on its axis.

众所周知，地球每 24 小时绕地轴自转一圈。

So part of that day we're bathed in sunlight, depending on where we are, the other half of the day or part of the day, we're in darkness.

因此，当天的一部分时间我们沐浴在阳光下，具体取决于我们所在的位置，一天的另一半或部分时间，我们处于黑暗中。

The earth also travels around the sun.

地球也绕太阳运行。

365 days is the time that it takes, one year, to travel around that sun.

365 天是一年绕太阳一周所需的时间。

The earth is tilted.

地球是倾斜的。

It's not perfectly upright, so the earth is tilted on its axis.

它并不是完全直立的，因此地球在其轴上是倾斜的。

So depending on where we are in that 365-day journey, and depending on where we are in terms of hemisphere, Northern Hemisphere, Southern Hemisphere, some days of the year are longer than others.

因此，根据我们在 365 天旅程中所处的位置，以及我们在半球、北半球、南半球方面的位置，一年中的某些日子会比其他日子长。

Some are very short, some are very long.

有些很短，有些很长。

If you're at the equator you experience less variation in day length and therefore night length.

如果您位于赤道，您会感受到白天长度的变化较小，因此夜间长度的变化也较小。

And if you're closer to the poles, you're going to experience some very long days and you're also going to experience some very short days, depending on which pole you're at and what time of year it is.

如果你靠近两极，你会经历一些很长的日子，也会经历一些很短的日子，这取决于你在哪一极以及一年中的什么时间。

Andrew Huberman:

安德鲁·休伯曼：

The simple way to put this is depending on time of year, the days are either getting shorter or getting longer.

简单的说法是，根据一年中的不同时间，白天要么变短，要么变长。

Now, every cell in your body adjusts its biology according to day length, except your brain, body and cells don't actually know anything about day length, it only knows night length.

现在，你体内的每个细胞都会根据白天的长度调整其生物学功能，除了你的大脑、身体和细胞实际上对白天的长度一无所知，它只知道夜间的长度。

And here's how it works.

这是它的工作原理。

Light inhibits melatonin powerfully.

光会强烈抑制褪黑激素。

If days are long and getting longer, that means melatonin is reduced.

如果白天越来越长，就意味着褪黑激素会减少。

The total amount of melatonin is less because light is more, therefore melatonin is less.

由于光线较多，褪黑激素的总量较少，因此褪黑激素也较少。

If days are getting shorter, light can't inhibit melatonin as much through the summing of photon mechanisms that we talked about before, and that melatonin signal is getting longer.

如果白天越来越短，光就无法通过我们之前讨论过的光子机制的总和来抑制褪黑激素，并且褪黑激素信号会变得越来越长。

So every cell in your body actually knows external day length and therefore time of year by way of the duration of the melatonin signal.

因此，您体内的每个细胞实际上都通过褪黑激素信号的持续时间了解外部白天的长度以及一年中的时间。

And in general, it's fair to say that in diurnal animals, meaning animals like us that tend to be awake during the daytime and not nocturnal animals, which tend to be awake at night, the longer the melatonin signal, the more depressed, not necessarily clinically depressed, although that can happen, but the more depressed our systems tend to be.

总的来说，可以公平地说，在日行动物中，即像我们这样的动物往往在白天醒着，而不是夜行性动物，它们往往在晚上醒着，褪黑激素信号越长，就越抑郁，不一定是临床抑郁，尽管这种情况可能发生，但我们的系统往往越抑郁。

Reproduction, metabolism, mood, turnover rates of skin cells and hair cells all tend to be diminished compared to the spring and summer months, for some—Northern Hemisphere spring and summer months—or the times in which days are very long and there's less melatonin that tends to, in almost all animals, including humans, more breeding, more hormone elevation of the hormones that stimulate breeding, reproduction and fertility.

与春季和夏季相比，繁殖、新陈代谢、情绪、皮肤细胞和毛细胞的周转率都趋于减弱，对于某些地区（北半球的春季和夏季），或者白天很长、褪黑激素含量较少的时期，几乎所有动物（包括人类）的繁殖、繁殖和生育能力的激素水平都会升高。

Andrew Huberman:

安德鲁·休伯曼：

Metabolism is up, lipid metabolism fat burning is up, protein synthesis is up.

新陈代谢增加，脂质代谢脂肪燃烧增加，蛋白质合成增加。

These things tend to correlate with the seasons.

这些事情往往与季节相关。

Now, some people are very, very strongly tied to the seasons.

现在，有些人与季节的联系非常非常紧密。

They get depressed, clinically depressed in winter, and light therapies are very useful for those people.

他们在冬天会变得抑郁，临床上抑郁，光疗法对这些人非常有用。

Some people love the winter and they're happiest in winter and they feel kind of depressed in summer, although that is far more rare.

有些人喜欢冬天，他们在冬天最快乐，而在夏天他们感到有点沮丧，尽管这种情况更为罕见。

That doesn't mean depression cannot exist in the summer, but when we're talking about seasonal depression, that tends to be true.

这并不意味着抑郁症不能存在于夏季，但当我们谈论季节性抑郁症时，这往往是正确的。

It's more depression in winter.

冬天更抑郁。

Now there's other things that correlate with seasonality.

现在还有其他与季节性相关的事情。

Suicide rates tend to be highest in the spring, not in the winter, but that has to do with some of the more complicated and unfortunately tragic aspects of suicide, which is that oftentimes people will commit suicide not at the very depths of their energy levels, but as they're emerging from those depths of low energy.

自杀率往往在春天最高，而不是在冬天，但这与自杀的一些更复杂和不幸的悲剧性方面有关，即人们通常不会在能量水平的最深处自杀，而是在从低能量的深处自杀时自杀。

Andrew Huberman:

安德鲁·休伯曼：

We'll talk about suicidality and mood disorders in a later podcast season, meaning a month later, but for now, just to understand that everybody is going through these natural fluctuations depending on the duration of the melatonin signal.

我们将在稍后的播客季节（即一个月后）讨论自杀和情绪障碍，但现在，只是为了了解每个人都在经历这些自然波动，具体取决于褪黑激素信号的持续时间。

Now this might lead you to say, "Well, then I should just really get as much light as I can all the time and reduce melatonin and feel great all the time." Unfortunately, it doesn't work that way because melatonin also has important effects on the immune system.

现在这可能会让你说，“好吧，那么我应该一直尽可能多地接受光照，减少褪黑激素的分泌，并一直感觉很棒。”不幸的是，它并不是这样起作用的，因为褪黑激素对免疫系统也有重要影响。

It has important effects on transmitter systems in the brain, etcetera.

它对大脑等的发射系统有重要影响。

Everybody needs to figure out for themselves how much light they need early in the day and how much light they need to avoid late in the day in order to optimize their mood and metabolism.

每个人都需要自己弄清楚他们在一天早些时候需要多少光以及在一天晚些时候需要避免多少光，以优化他们的情绪和新陈代谢。

There is no one-size-fits-all prescription because there is a range of melatonin receptors, there are a range of everything from metabolic types to genetic histories, family histories, etcetera.

没有一刀切的处方，因为褪黑激素受体的范围很广，从代谢类型到遗传史、家族史等各种因素都有。

Andrew Huberman:

安德鲁·休伯曼：

There is no one-size-fits-all prescription.

没有一刀切的处方。

But by understanding that light and extended day length inhibit melatonin, and melatonin tends to be associated with a more depressed or reduced functioning of these kind of activity-driving and mood-elevating signals, and understanding that you have some control over melatonin by way of light, including sunlight, but also artificial light.

但是，通过了解光线和延长的日照长度会抑制褪黑激素，而褪黑激素往往与这些活动驱动和情绪提升信号的功能更加压抑或降低有关，并了解您可以通过光（包括阳光和人造光）对褪黑激素进行一定程度的控制。

That should empower you, I believe, to make the adjustments that, if you're feeling low, you might ask, "How much light am I getting?

我相信，这应该能让你做出调整，如果你感觉情绪低落，你可能会问：“我得到了多少光线？

When am I getting that light?" Because sleep is also important for restoring mood, right?

我什么时候才能看到那光？”因为睡眠对于恢复情绪也很重要，对吧？

You need sleep.

你需要睡眠。

You can't just crush melatonin across the board and expect to feel good because then you're not going to fall asleep and stay asleep.

你不能只是全面抑制褪黑激素并期望感觉良好，因为那样你就无法入睡并保持睡眠状态。

Melatonin, not incidentally, comes from, is synthesized from serotonin.

褪黑激素并非偶然来自血清素，是由血清素合成的。

Serotonin is a neurotransmitter that is associated with feelings of wellbeing provided to proper levels, but wellbeing of a particular kind, wellbeing associated with quiescence and calm, and the feeling that we have enough resources in our immediate kind of conditions.

血清素是一种神经递质，与适当水平的幸福感相关，但特定类型的幸福感与平静和平静相关，以及我们在当前情况下拥有足够资源的感觉。

Andrew Huberman:

安德鲁·休伯曼：

It's the kind of thing that comes from a good meal or sitting down with friends or holding a loved one or conversing with somebody that you really bond with.

这种感觉来自于一顿美餐，或与朋友坐下来，或拥抱所爱的人，或与你真正有联系的人交谈。

Serotonin does not stimulate action.

血清素不会刺激行动。

It tends to stimulate stillness.

它往往会刺激安静。

Very different than the neuromodulator dopamine, which is a reward, feel-good neuromodulator that stimulates action.

与神经调节剂多巴胺非常不同，多巴胺是一种奖励性、感觉良好的神经调节剂，可以刺激行动。

And actually dopamine is the precursor to epinephrine, to adrenaline, which actually puts us into action.

实际上，多巴胺是肾上腺素的前体，肾上腺素实际上使我们采取行动。

It's actually made from dopamine, right?

它实际上是由多巴胺制成的，对吗？

You can start to think about light as a signal that is very powerful for modulating things like sleep and wakefulness, but also serotonin levels, melatonin levels.

您可以开始将光视为一种信号，它对于调节睡眠和觉醒等事物非常强大，而且还可以调节血清素水平、褪黑激素水平。

And I talked about this previously, but I'll mention once more, that light in the middle of the night reduces dopamine levels to the point where it can start causing problems with learning and memory and mood.

我之前谈到过这一点，但我会再次提到，半夜的光线会降低多巴胺水平，使其开始导致学习、记忆和情绪问题。

That's one powerful reason to avoid bright light in the middle of the night.

这是在半夜避免强光的一个强有力的理由。

Andrew Huberman:

安德鲁·休伯曼：

Okay.

好的。

Seasonal rhythms have a number of effects, but humans are not purely seasonal breeders.

季节节律有很多影响，但人类并不是纯粹的季节性繁殖者。

Unlike a lot of animals, we breed all year long.

与许多动物不同，我们全年繁殖。

In fact, there's a preponderance of September babies in my life.

事实上，我的生活中九月出生的婴儿占了很大一部分。

Not actual babies, but people that were born in September, which means that they were conceived in December.

不是真正的婴儿，而是九月出生的人，这意味着他们是在十二月受孕的。

Without knowing the details, we can fairly assume that.

在不了解细节的情况下，我们可以合理地假设。

And December, at least in the Northern Hemisphere, days tend to be shorter and nights tend to be longer.

十二月，至少在北半球，白天往往更短，夜晚往往更长。

Clearly humans aren't seasonal breeders, but there are shifts in breeding and fertility that exist in humans, but also much more strongly in other animals.

显然，人类不是季节性繁殖者，但人类的繁殖和生育能力发生了变化，而且在其他动物中也存在更强烈的变化。

Seasonal effects vary.

季节性影响各不相同。

Some of you will experience very strong seasonal effects, others of you will not.

你们中的一些人会经历非常强烈的季节性影响，而另一些人则不会。

I think everybody should be taking care to get adequate sunlight and to avoid bright light at night throughout the year if possible.

我认为每个人都应该注意全年获得充足的阳光，并尽可能避免夜间强光。

Throughout this podcast and in previous episodes, I've been mentioning neuromodulators, things like serotonin and dopamine, which tend to bias certain brain circuits and things in our body to happen and certain brain circuits and things in our body not to happen.

在整个播客和之前的剧集中，我一直在提到神经调节剂，例如血清素和多巴胺，它们往往会偏向某些大脑回路和我们身体中的事物发生，而某些大脑回路和我们身体中的事物不发生。

Andrew Huberman:

安德鲁·休伯曼：

One of the ones I've mentioned numerous times is epinephrine, which is a neuromodulator that tends to put us into action, make us want to move.

我多次提到的其中一个是肾上腺素，它是一种神经调节剂，往往会让我们采取行动，让我们想要移动。

In fact, when it's released in high amounts in our brain and body, it can lead to what we call stress, where the feeling of being stressed.

事实上，当它在我们的大脑和身体中大量释放时，就会导致我们所说的压力，即感到有压力的感觉。

Several people ask me, what's the difference between epinephrine and adrenaline?

很多人问我，肾上腺素和肾上腺素有什么区别？

Adrenaline is secreted from the adrenal glands, which sit right above our kidneys.

肾上腺素是由位于我们肾脏上方的肾上腺分泌的。

Epinephrine is the exact same molecule except that it's released within the brain.

肾上腺素是完全相同的分子，只不过它是在大脑内释放的。

People use these phrases or these words rather interchangeably.

人们可以互换地使用这些短语或这些单词。

Epi means near or on top of sometimes, and neph, anytime you see nephrine, it means kidney, so it means near the kidney.

Epi的意思是有时靠近或在上面，neph，任何时候你看到nephrine，它的意思是肾脏，所以它的意思是靠近肾脏。

Epinephrine actually means near the kidney.

肾上腺素实际上意味着靠近肾脏。

It was used originally to describe adrenaline, but epinephrine and adrenaline are basically the same thing and they tend to stimulate agitation and then desire to move.

它最初用来形容肾上腺素，但肾上腺素和肾上腺素基本上是相同的东西，它们往往会刺激躁动，然后产生运动的欲望。

Andrew Huberman:

安德鲁·休伯曼：

That's what that's about, which brings us to the topic of exercise.

这就是我们要讨论的主题，这将我们带到了锻炼的主题。

Got a lot of questions about exercise.

有很多关于运动的问题。

What forms of exercise are best for sleeping well?

什么形式的运动最有利于睡眠？

When should I exercise?

我什么时候应该锻炼？

Etcetera.

等等。

There's a lot of individual variability around this, but I can talk about what I know from the science literature and what I happen to do myself.

这方面存在很多个体差异，但我可以谈谈我从科学文献中了解到的内容以及我自己所做的事情。

There are basically two forms of exercise that we can talk about, although of course I realize there are many different forms of exercise.

基本上我们可以讨论两种形式的锻炼，尽管我当然意识到有许多不同的锻炼形式。

There's much more nuance to this, but we can talk about cardiovascular exercise, where the idea is to repeat a movement over and over and over continuously.

这还有更多的细微差别，但我们可以谈论心血管锻炼，其想法是不断地一遍又一遍地重复一个动作。

That'd be like running, biking, rowing, cycling, this kind of thing, or there's resistance exercise where you're moving, lifting, presumably putting down also, things of progressively heavier and heavier weight that you couldn't do continuously for 30 minutes.

这就像跑步、骑自行车、划船、骑自行车之类的运动，或者是阻力运动，你需要移动、举起、可能还放下，重量逐渐越来越重的东西，但你不能连续做 30 分钟。

Andrew Huberman:

安德鲁·休伯曼：

Cardiovascular exercise is typically the more aerobic type exercise and resistance exercise of course is the more anaerobic type exercise.

心血管运动通常是有氧运动较多，而阻力运动当然是无氧运动较多。

And yes, there's variation between the two.

是的，两者之间存在差异。

Most studies of exercise have looked at aerobic exercise because that's basically the thing that you can get a rat or a mouse to do.

大多数运动研究都着眼于有氧运动，因为这基本上是你可以让老鼠做的事情。

What's really weird about rats and mice, they like to run on wheels so much that someone actually did this study, it was published in Science, they put a wheel, a running wheel in the middle of a field and mice ran to that wheel and ran on the wheel.

大鼠和小鼠的真正奇怪之处在于，它们非常喜欢在轮子上奔跑，以至于有人实际上做了这项研究，它发表在《科学》杂志上，他们在田野中间放了一个轮子，一个跑步轮，老鼠跑到那个轮子上，在轮子上跑。

Turns out that what they like is the passage of the visual image of the bars in front of their face, which I find kind of remarkable and troubling because it seems so, like, trivial.

事实证明，他们喜欢的是酒吧在他们面前的视觉图像，我觉得这很引人注目，也很令人不安，因为它看起来很微不足道。

Andrew Huberman:

安德鲁·休伯曼：

But anyway, they love aerobic exercise and so most of the studies were done on these mice that love running on wheels, whereas so far it's been challenging to find conditions in which mice really like to lift weights or will do it in a laboratory.

但无论如何，它们喜欢有氧运动，因此大多数研究都是在这些喜欢在轮子上跑步的小鼠身上进行的，而到目前为止，找到小鼠真正喜欢举重或愿意在实验室中举重的条件仍然具有挑战性。

Any weight-bearing exercise studies really have to be done in humans.

任何负重运动研究都必须在人类身上进行。

And since humans are what we're interested in, there are some studies looking at these two things and when they tend to work best.

由于我们对人类感兴趣，因此有一些研究着眼于这两件事以及它们何时最有效。

Now you will see some places aerobic exercise is best done in the morning and weight training is best done in the afternoon.

现在你会发现有些地方有氧运动最好在早上进行，重量训练最好在下午进行。

I think there's far more individual variation than that.

我认为个体差异远不止于此。

I think there are, however, a couple windows that the exercise science literature and the circadian literature points to as windows related to body temperature, in which performance, injury, in which performance is optimized, injury is reduced and so on.

然而，我认为运动科学文献和昼夜节律文献指出有几个窗口与体温相关，其中表现、损伤、表现优化、损伤减少等等。

Andrew Huberman:

安德鲁·休伯曼：

And those tend to be 30 minutes after waking, and that probably correlates with the inflection in cortisol associated with waking, whether or not you've gotten light or not, three hours after waking, which probably correlates to the rise in body temperature sometime right around waking, and the later afternoon, usually 11 hours after waking, which is when temperature tends to peak.

这些时间往往是醒来后 30 分钟，这可能与醒来后皮质醇的变化有关，无论你是否已经变轻；醒来后 3 小时，这可能与醒来后某个时间的体温升高有关；以及下午晚些时候，通常是醒来后 11 小时，此时体温往往达到峰值。

Some people like to exercise in the morning, some people like to exercise in the afternoon.

有的人喜欢早上锻炼，有的人喜欢下午锻炼。

It really depends.

这确实取决于。

I think for those of us with very busy schedules, it's advantageous to be able to do your training whenever you have the opportunity to do it unless you can really control your schedule.

我认为对于我们这些日程安排非常繁忙的人来说，只要有机会就能够进行训练是有利的，除非你能够真正控制自己的日程安排。

I would never want these recommendations to seem like recommendations.

我永远不希望这些建议看起来像建议。

What I'm really describing is some opportunities: 30 minutes after waking, three hours after waking or 11 hours after waking has been shown, at least in some studies, to optimize performance, reduce injury and that sort of thing.

我真正描述的是一些机会：至少在一些研究中显示，醒来后 30 分钟、醒来后 3 小时或醒来后 11 小时可以优化表现、减少伤害等。

But you really have to figure out what works for you.

但你真的必须弄清楚什么对你有用。

Andrew Huberman:

安德鲁·休伯曼：

A note about working out first thing in the morning.

关于早上第一件事锻炼的说明。

Last time we talked about nonphotic phase shifts.

上次我们讨论了非光相移。

If you exercise first thing in the morning, your body will start to develop an anticipatory circuit.

如果你早上第一件事就是锻炼，你的身体就会开始形成预期回路。

There's actually plasticity in these circadian circuits that will lead you to want to wake up at the particular time that you exercised the previous three or four days.

这些昼夜节律回路实际上具有可塑性，会让您想要在前三四天锻炼的特定时间醒来。

That can be a powerful tool, but you still want to get light exposure because it turns out that light and exercise converged give an even bigger wake-up signal to the brain and body.

这可能是一个强大的工具，但你仍然想要接受光线照射，因为事实证明，光线和运动的结合会给大脑和身体带来更大的唤醒信号。

You might want to think about that.

你可能想考虑一下。

Some people find if they exercise late in the day, they have trouble sleeping.

有些人发现，如果他们在一天中晚些时候锻炼，他们就会难以入睡。

In general, intense exercise does that, whereas the kind of lower intensity exercise doesn't.

一般来说，剧烈运动可以做到这一点，而低强度运动则不会。

I found some interesting literature that talked about sleep need and exercise.

我发现了一些有趣的文献，其中谈到了睡眠需求和锻炼。

I found this fascinating that if one is waking, not feeling rested and recovered and yet sleeping the same amount that they typically have, it's quite possible that the intensity of exercise in the preceding two or three days is too high.

我发现这一点很有趣，如果一个人醒来时感觉没有得到休息和恢复，但睡眠时间却与平时相同，那么很可能前两三天的运动强度太高了。

Andrew Huberman:

安德鲁·休伯曼：

Whereas if one can't recover no matter how much sleep they get, they're just sleepy all the time, I realize these things are correlated, that the volume of training might be too high.

而如果一个人无论睡多少都无法恢复，他们只是一直很困，我意识到这些事情是相关的，训练量可能太大了。

Now, I'm not an exercise scientist, we should probably get Andy Galpin or somebody else on here who's really an expert in this kind of stuff.

现在，我不是运动科学家，我们可能应该请安迪·加尔平或其他真正是此类专家的人来。

I do realize as soon as anyone talks about exercise or nutrition publicly, they're basically opening themselves up to all sorts of challenges because you can basically find support for almost any protocol in the literature.

我确实意识到，一旦有人公开谈论运动或营养，他们基本上就会向各种挑战敞开心扉，因为你基本上可以在文献中找到对几乎任何协议的支持。

What I've looked at was two journals in particular, International Journal of Chronobiology and Journal of Biological Rhythms, excuse me, to assess these parameters that I've mentioned just a moment ago.

对不起，我特别看的是两本期刊，《国际时间生物学杂志》和《生物节律杂志》，以评估我刚才提到的这些参数。

Because the studies tended to be done in humans, they were fairly recent and they came from groups that I recognized as well as knowing that those journals are peer reviewed.

因为这些研究往往是在人类身上进行的，所以它们是最近才进行的，而且它们来自我认识的团体，也知道这些期刊是经过同行评审的。

Andrew Huberman:

安德鲁·休伯曼：

Many of your questions were about neuroplasticity, which is the brain and nervous system's ability to change in response to experience.

你们的许多问题都与神经可塑性有关，神经可塑性是大脑和神经系统根据经验而变化的能力。

There was a question that asked whether or not these really deep biological mechanisms around wakefulness, time of waking, sleep, etcetera, were subject to neuroplasticity.

有一个问题询问这些围绕清醒、醒来时间、睡眠等真正深层的生物机制是否受到神经可塑性的影响。

And indeed they are.

确实如此。

Some of that plasticity is short term and some of it is more long term.

有些可塑性是短期的，有些则是长期的。

There's a really good analogy here, which is if you happen to eat on a very tight schedule where every day, say, at 8:00 a.m., noon, and 7:00 p.m.

这里有一个非常好的类比，如果您碰巧吃饭的时间安排非常紧凑，例如每天早上 8:00、中午和晚上 7:00。

is when you eat your food, not suggesting you do this, but let's say you were to do that for a couple days.

是当你吃东西的时候，并不是建议你这样做，而是假设你要这样做几天。

After a few days, you would start to anticipate those meal times where no matter where you were in the world, no matter what was going on in your life, about five to 10 minutes before those meal times, you would start to feel hungry and even a little agitated, which is your body's way of trying to get you to forage for food.

几天后，你会开始预计进餐时间，无论你身在世界何处，无论你的生活中发生了什么，在进餐时间前大约 5 到 10 分钟，你会开始感到饥饿，甚至有点焦躁，这是你的身体试图让你寻找食物的方式。

Andrew Huberman:

安德鲁·休伯曼：

And that's because of some peptide signals that come from the periphery from your body.

这是因为来自身体外围的一些肽信号。

Things like hypocretin orexin that signal to the hypothalamus and brain stem to make you active and alert and look for food and feel hungry.

像下丘脑分泌素这样的物质会向下丘脑和脑干发出信号，让你活跃、警觉、寻找食物并感到饥饿。

There's kind of an anticipatory circuit that's a chemical circuit, but eventually over time the neurons, the neural circuits that control hypocretin orexin would get tuned to the neural circuits that are involved in eating and maybe even smell and taste to create a kind of eating circuit that's unique to your pattern, to your rhythms.

有一种化学回路的预期回路，但最终随着时间的推移，神经元，控制下丘脑分泌素的神经回路将调整到与饮食有关的神经回路，甚至可能是嗅觉和味觉，从而创建一种对你的模式和节律来说是独特的饮食回路。

The same thing is true for these waking and exercise and other schedules, including ultradian schedules.

对于这些起床、锻炼和其他时间表（包括超日时间表）来说也是如此。

Andrew Huberman:

安德鲁·休伯曼：

If you wake up in the morning and start getting your sunlight, you start exercising in the morning or you exercise in the afternoon, pretty soon your body will start to anticipate that and start to secrete hormones and other signals that prepare your body for the ensuing activity of waking up or going to sleep.

如果你早上醒来并开始接受阳光，你在早上开始锻炼或在下午锻炼，很快你的身体就会开始预测这一点，并开始分泌激素和其他信号，让你的身体为接下来的起床或入睡活动做好准备。

If you get onto a pattern or rhythm, even if that rhythm isn't down to the minute, you'll find that there's plasticity in these circuits and it becomes easier to wake up early, if that's your thing, or exercise at a particular day if that's your thing.

如果你养成了一种模式或节奏，即使这种节奏不是精确到分钟，你也会发现这些回路具有可塑性，而且你会更容易早起（如果你喜欢），或者在特定的一天锻炼（如果你喜欢）。

That's the beauty of neuroplasticity.

这就是神经可塑性的美妙之处。

A number of people asked what can I do to increase plasticity?

很多人问我可以做什么来增加可塑性？

And that really comes in two forms.

这实际上有两种形式。

There's plasticity that we can access in sleep to improve rates of learning and depth of learning from the previous day or so, and there's this NSDR, non-sleep deep rest that can be done without sleeping to improve rates of learning and depth of retention, etcetera.

我们可以在睡眠中获得可塑性，以提高前一天左右的学习速度和学习深度，还有 NSDR，即非睡眠深度休息，可以在不睡觉的情况下完成，以提高学习速度和记忆深度，等等。

Let's consider those both and you can incorporate these protocols if you like.

让我们考虑一下这两者，如果您愿意，您可以合并这些协议。

Again, these are based on quality peer-reviewed studies.

同样，这些都是基于高质量的同行评审研究。

Andrew Huberman:

安德鲁·休伯曼：

First, let's talk about learning in sleep.

首先，我们来谈谈睡眠中的学习。

This is based on some work that I'll provide the reference for that was published in the journal Science.

这是基于我将提供发表在《科学》杂志上的一些工作的参考。

Excellent journal.

优秀的期刊。

Matt Walker also talks about some of these studies done by others in his book, "Why We Sleep." These studies, just to remind you, are structured the following way: An individual is brought into a laboratory, does a spatial memory task.

马特·沃克还在他的著作《我们为什么睡觉》中谈到了其他人所做的一些研究。只是为了提醒您，这些研究的结构如下：将一个人带入实验室，进行空间记忆任务。

There tends to be a screen with a bunch of different objects popping up on the screen in different locations.

屏幕上往往会在不同位置弹出一堆不同的对象。

It might be a bulldog's face, it might be a cat, then it might be an apple, then it might be a pen in different locations, and that sounds trivially easy.

它可能是斗牛犬的脸，可能是猫，然后可能是苹果，然后可能是不同位置的钢笔，这听起来很简单。

But with time you can imagine it gets pretty tough to come back a day later and remember if something presented in a given location was something you've seen before and whether or not it was presented in that location or a different location.

但随着时间的推移，你可以想象，一天后回来记住在给定位置呈现的东西是否是你以前见过的东西以及它是否在该位置或其他位置呈现是非常困难的。

If you add enough objects and changed the locations enough, this can actually be quite difficult.

如果您添加足够多的对象并足够多地更改位置，这实际上可能相当困难。

Andrew Huberman:

安德鲁·休伯曼：

In this study the subjects either just went through the experiment or a particular odor was released into the room while they were learning or a tone was played in the room while they were learning.

在这项研究中，受试者要么刚刚完成实验，要么在他们学习时将特定的气味释放到房间中，或者在他们学习时房间内播放了某种音调。

Then during the sleep of those subjects the following night and the following night, this was done repeatedly for several nights, the same odor or tone was played while the subjects were sleeping.

然后在这些受试者第二天晚上和第二天晚上的睡眠期间，重复进行几个晚上，在受试者睡觉时播放相同的气味或音调。

They did this in different stages of sleep, non-REM sleep and rapid eye movement sleep, REM sleep.

他们在不同的睡眠阶段、非快速眼动睡眠和快速眼动睡眠、快速眼动睡眠阶段进行了这项工作。

They did this with just the tone in sleep.

他们只是用睡梦中的语气做到了这一点。

If the subjects had had the odor but not the tone, they did it with putting the tone if they had had the odor while learning, so basically all the controls, all the things you'd want to see done to make sure that it wasn't some indirect effects, some modulatory effect.

如果受试者有气味但没有语气，他们会在学习时设置语气（如果他们在学习时有气味），所以基本上所有的控制，所有你希望看到的事情都会完成，以确保它不是一些间接效应，一些调节效应。

Okay?

好的？

And what they found was that providing the same stimulus, the odor, if they smelled an odor, or a tone, if the subjects heard a tone while learning, if they just delivered that odor or tone while the subject slept, rates of learning and retention of information was significantly greater.

他们发现，提供相同的刺激，气味，如果他们闻到一种气味或一种音调，如果受试者在学习时听到一种音调，如果他们只是在受试者睡觉时发出那种气味或音调，学习率和信息保留率显着更高。

This is pretty cool.

这很酷。

What this means is that you can cue the subconscious brain, the asleep brain to learn particular things better and faster.

这意味着你可以提示潜意识大脑、睡眠大脑更好更快地学习特定的东西。

Andrew Huberman:

安德鲁·休伯曼：

How might you implement this?

你会如何实施这个？

Well, you could play with this if you want.

好吧，如果你愿意的话，你可以玩这个。

I don't see any real challenge to this provided the odor is a safe one and it doesn't wake you up and the tone is a safe one and doesn't wake you up.

我认为这没有任何真正的挑战，只要气味是安全的并且不会吵醒你，并且音调是安全的并且不会吵醒你。

You could do this by having a metronome, for instance, while learning something, playing in the background or particular music and then have that very faintly while you sleep.

例如，您可以通过使用节拍器来做到这一点，例如，在学习某些东西时，播放背景音乐或特定音乐，然后在睡觉时非常微弱地使用节拍器。

You could apply this if you like and try this.

如果您愿意，可以应用此方法并尝试一下。

There are a number of groups I think now that are trying this using tactile stimulation.

我认为现在有很多团体正在尝试使用触觉刺激。

Slight vibration on the wrist during learning and then the same vibration on the wrist during sleep.

学习时手腕轻微振动，睡眠时手腕同样振动。

It does not appear that the sensory modality, whether or not it's odor or auditory tone or tactile stimulation, sensory stimulation, whether or not it matters.

感觉方式，无论是气味、听觉音调还是触觉刺激、感官刺激，似乎并不重要。

Andrew Huberman:

安德鲁·休伯曼：

It's remarkable because it really shows that sleep is an extension of the waking state.

这很了不起，因为它确实表明睡眠是清醒状态的延伸。

We've known that for a long time, but this really tethers those two in a very meaningful and actionable way.

我们很早就知道这一点，但这确实以一种非常有意义且可行的方式将两者联系在一起。

I'll report back to you as I learn more about these studies, but that's what I know about them at this point.

当我了解更多有关这些研究的信息时，我会向您报告，但这就是我目前对它们的了解。

As long as we're there, we might as well talk about dreaming because I got so many questions about dreams.

只要我们在那里，我们不妨谈论梦想，因为我有很多关于梦想的问题。

A couple people even asked me what their dreams meant.

有几个人甚至问我他们的梦想意味着什么。

Look, I don't even know what my dreams mean half the time.

听着，我什至有一半时间都不知道我的梦意味着什么。

I occasionally will wake up from a dream and remember it.

有时候我会从梦中醒来，然后想起它。

If you want to remember your dreams better, if you're somebody who has challenges remembering your dreams, you can set your alarms so that you wake up in the middle of one of these 90-minute cycles, which toward morning tend to be occupied almost exclusively by REM sleep.

如果你想更好地记住你的梦，如果你是一个很难记住你的梦的人，你可以设置闹钟，这样你就可以在这 90 分钟的周期之一中醒来，而到了早上，这个周期几乎完全被快速眼动睡眠占据。

Andrew Huberman:

安德鲁·休伯曼：

Remember, early in the night, you have less REM sleep than later in the night, but you want to get as much sleep as you can because that's healthy.

请记住，在深夜，您的快速眼动睡眠时间比深夜要少，但您希望获得尽可能多的睡眠，因为这是健康的。

I don't know that you want to wake yourself up.

我不知道你想叫醒自己。

Some people find that writing down their thoughts immediately first thing in the morning allows them to later spontaneously remember their dream they had.

有些人发现，早上第一件事就是立即写下自己的想法，这样他们以后就能自发地记住自己的梦想。

There's some literature on that.

有一些关于这方面的文献。

The meaning of dreams is a little bit controversial.

梦的含义有些争议。

Some people believe they have strong meaning.

有些人认为它们具有很强的意义。

Other people believe that they can be just spontaneous firing of neurons that were active in the waking state and don't have any meaning.

其他人则认为，它们可能只是清醒状态下活跃的神经元的自发放电，没有任何意义。

There are good data to show that when you learn spatial, new spatial environments, that there's a replay of those environments, so-called place cells that fire in your brain only when you enter a particular environment, that those are replayed in sleep in almost direct fashion to the way that things were activated when you were learning that spatial task.

有充分的数据表明，当你学习空间、新的空间环境时，这些环境会重播，即所谓的位置细胞，只有当你进入特定环境时才会在你的大脑中放电，这些细胞会在睡眠中以几乎直接的方式重播，就像你学习空间任务时事物被激活的方式一样。

Andrew Huberman:

安德鲁·休伯曼：

Dreams are fascinating.

梦想是令人着迷的。

We are paralyzed during dreams, which brings us to another question.

我们在梦中会感到瘫痪，这给我们带来了另一个问题。

Somebody asked about sleep paralysis.

有人问睡眠麻痹症。

We are paralyzed for much of our sleep, so-called atonia, presumably so we don't act out our dreams.

我们的大部分睡眠时间都处于瘫痪状态，即所谓的失弛缓症，大概是因为我们无法实现自己的梦想。

Some people wake up and they're still paralyzed.

有些人醒来后仍然处于瘫痪状态。

I've actually had this happen to me not very many times, but a few times, and then they jolt themselves awake and it actually is quite terrifying, I can say from personal experience, to wake up, be wide awake and you cannot move your body at all; it's really quite frightening.

事实上，我遇到过这种情况，不是很多次，但有几次，然后他们把自己摇醒，这实际上是相当可怕的，我可以从个人经验来看，醒来，完全清醒，你根本无法移动你的身体;这真的很可怕。

There are a couple things that will increase the intrusion of atonia into the wakeful state, which essentially means you're waking up but you can't move.

有几件事会增加缺乏活力对清醒状态的侵入，这本质上意味着你正在醒来，但你无法移动。

One is marijuana, THC.

一是大麻，THC。

I'm not a marijuana smoker, I'm not a cop, or I don't know the legality where you live, I'm not saying one thing or another about marijuana, just the fact I had that experience without marijuana means that it can happen regardless.

我不是吸食大麻的人，我不是警察，或者我不知道你居住的地方的合法性，我并不是在谈论大麻，只是我有过没有大麻的经历这一事实意味着它无论如何都可能发生。

Andrew Huberman:

安德鲁·休伯曼：

But marijuana smokers, for whatever reason, maybe it has something to do with the cannabinoid receptors or the serotonin receptors downstream of the motor pathways, I don't know, I couldn't find any literature on this, but marijuana smokers report higher frequency of this kind of paralysis and wakefulness as you transition from sleep to wakefulness.

但吸食大麻的人，无论出于何种原因，也许与运动通路下游的大麻素受体或血清素受体有关，我不知道，我找不到任何这方面的文献，但吸食大麻的人报告，当你从睡眠过渡到清醒时，这种麻痹和清醒的频率更高。

I suppose probably one could learn to get comfortable with it.

我想也许人们可以学会适应它。

For me it was terrifying because I'm just used to being able to move my limbs, fortunately, and I wasn't able to and it's quite a thing, let me tell you.

对我来说，这很可怕，因为幸运的是，我已经习惯了能够移动我的四肢，但我无法做到这一点，让我告诉你，这是一件很了不起的事情。

Okay.

好的。

Some other questions about neuroplasticity.

关于神经可塑性的其他一些问题。

The other form of neuroplasticity is not the neuroplasticity that you're amplifying by listening to tones or smelling odors in sleep, but the neuroplasticity that you can access with non-sleep deep rest.

另一种形式的神经可塑性不是通过在睡眠中听音调或闻气味来放大的神经可塑性，而是通过非睡眠深度休息可以获得的神经可塑性。

Andrew Huberman:

安德鲁·休伯曼：

NSDR, non-sleep deep rest, as well as short 20-minute naps, which are very close to non-sleep deep rest because people rarely drop into deep states of sleep during short naps unless they're very sleep deprived.

NSDR，即非睡眠深度休息，以及 20 分钟的短小睡，这与非睡眠深度休息非常接近，因为人们很少会在短时间小睡期间进入深度睡眠状态，除非他们睡眠严重不足。

NSDR has been shown to increase rates of learning when done for 20-minute bouts to match an approximately 90-minute bout of learning.

事实证明，当进行 20 分钟的 NSDR 训练与大约 90 分钟的学习训练相匹配时，NSDR 可以提高学习速度。

What am I talking about?

我在说什么？

90-minute cycles are these ultradian cycles that I've talked about previously, and we tend to learn very well by taking a 90-minute cycle, transitioning into some focus mode early in the cycle when it's hard to focus, and then deep focus and learning feels almost like agitation and strain.

90 分钟周期是我之前讨论过的超日周期，我们倾向于通过 90 分钟周期学习得很好，在周期的早期当很难集中注意力时过渡到某种专注模式，然后深度专注和学习感觉几乎就像焦躁和紧张。

Then by the end of that 90-minute cycle, it becomes very hard to maintain focus and learn more information.

然后，在 90 分钟的周期结束时，你就很难保持注意力集中并了解更多信息。

Andrew Huberman:

安德鲁·休伯曼：

There's a study published in Cell Reports last year, great journal, excellent paper showing that 20-minute naps or light sleep of the sort of non-sleep deep rest taken immediately after or close to, it doesn't have to be immediately after you finish the last sentence of learning or whatever it is, or bar of music, but a couple minutes after, transitioning to a period of non-sleep deep rest where you're turning off the analysis of duration, path, and outcome has been shown to accelerate learning to a significant degree, both the amount of information and the retention of that information.

去年《Cell Reports》上发表了一项研究，很棒的期刊，优秀的论文，表明在完成学习的最后一句话或任何内容或音乐后立即进行 20 分钟的小睡或非睡眠深度休息的浅睡，不必立即进行，而是在几分钟后，过渡到一段非睡眠深度休息，关闭对持续时间、路径和结果的分析，已被证明可以显着加速学习。程度，包括信息量和信息的保留程度。

Andrew Huberman:

安德鲁·休伯曼：

That's pretty cool because this is a cost-free, drug-free way of accelerating learning without having to get more sleep.

这非常酷，因为这是一种无需花费更多睡眠就能加速学习的免费、无药物的方式。

But simply by introducing these 20-minute bouts.

但只需介绍这些 20 分钟的回合即可。

I would encourage people if they want to try this to consider the 20 minutes per every 90 minutes of ultradian learning cycle.

如果人们想尝试这个，我会鼓励他们考虑每 90 分钟 20 分钟的 ultradian 学习周期。

There you're incorporating a number of different neuroscience-backed tools, 90-minute cycles for focused learning — it could be motor, could be cognitive, could be musical, whatever — and then transition to a 20-minute non-sleep deep rest protocol.

在那里，你将整合许多不同的神经科学支持的工具，90 分钟的集中学习周期——可以是运动的，可以是认知的，可以是音乐的，等等——然后过渡到 20 分钟的非睡眠深度休息方案。

I just want to cue you to the fact that in last episode, in the caption on YouTube, we provided links to two different yoga nidra non-sleep deep rest protocols, as well as hypnosis protocols that are clinically backed from my colleague David Spiegel at Stanford's Psychiatry Department.

我只是想提醒大家一个事实，在上一集的 YouTube 标题中，我们提供了两种不同的瑜伽休息术非睡眠深度休息方案的链接，以及由我在斯坦福大学精神病学系的同事 David Spiegel 临床支持的催眠方案的链接。

Andrew Huberman:

安德鲁·休伯曼：

All those resources are free.

所有这些资源都是免费的。

There are also a lot of other hypnosis scripts out there.

还有很多其他催眠脚本。

I like the ones from Michael Sealey, S-E-A-L, I think it's E-Y, although maybe it's just L-Y.

我喜欢 Michael Sealey 的那些，S-E-A-L，我认为是 E-Y，尽管也许只是 L-Y。

You can find them easily on YouTube.

您可以在 YouTube 上轻松找到它们。

Clinical hypnosis scripts, meaning not stage hypnosis.

临床催眠脚本，意思不是阶段性催眠。

They're not designed to get you to do anything.

它们并不是为了让你做任何事情而设计的。

In fact, they're just designed to help rewire your brain circuitry.

事实上，它们只是为了帮助重新连接你的大脑回路而设计的。

Now, how does hypnosis work that way?

那么，催眠是如何运作的呢？

This has a lot to do with sleep because it engages neuroplasticity by bringing together two things that normally are separate from one another.

这与睡眠有很大关系，因为它通过将通常彼此分离的两件事结合在一起来实现神经可塑性。

One is the alert, focused wakeful state where you activate the learning, and then there's the deep rest where the actual reconfiguration of the neurons and synapses takes place.

一种是警觉、专注的清醒状态，在这种状态下，你可以激活学习，然后是深度休息，神经元和突触发生实际的重新配置。

Hypnosis brings both the focus and the deep rest component into the same compartment of time.

催眠将注意力和深度休息部分带入同一时间段。

It's a very unique state in that way.

从这方面来说，这是一种非常独特的状态。

Andrew Huberman:

安德鲁·休伯曼：

So hypnosis maximizes the learning bout and the non-sleep deep rest bout and combines them.

因此，催眠最大化了学习过程和非睡眠深度休息过程，并将它们结合起来。

But of course, that requires some guidance from a script or from a clinically trained hypnotist, and it becomes hard to acquire detailed information.

但当然，这需要脚本或经过临床训练的催眠师的一些指导，并且很难获取详细信息。

It's more about shifts in state, like fear to states of calm, or smoking to quitting smoking, anxiety around a trauma to release of anxiety around a trauma, rather than specific information learned in hypnosis, okay?

它更多的是关于状态的转变，比如从恐惧到平静状态，或者从吸烟到戒烟，从创伤周围的焦虑到释放创伤周围的焦虑，而不是在催眠中学到的具体信息，好吗？

So hypnosis seems more about modulating the circuits that underlie state as opposed to specific information, although I would not be surprised if there weren't certain forms of hypnosis that could increase retention and learning of specific information.

因此，催眠似乎更多的是调节状态下的回路，而不是特定信息，尽管如果没有某些形式的催眠可以增加对特定信息的保留和学习，我也不会感到惊讶。

But I'm not aware of any of those protocols out there, yet.

但我还不知道有任何这些协议。

Andrew Huberman:

安德鲁·休伯曼：

Which brings us to the next thing about learning and plasticity, which is nootropics, aka smart drugs .

这给我们带来了关于学习和可塑性的下一个问题，即促智药，又名智能药物。

This is a big topic.

这是一个很大的话题。

That sigh was a sigh of concern about how to address nootropics in a thorough enough, but thoughtful enough way.

那一声叹息是对如何以足够彻底、但足够深思熟虑的方式解决促智药问题的叹息。

Look, I have a lot of thoughts about nootropics.

听着，我对促智药有很多想法。

First of all, it means smart drugs, I believe.

首先，我认为这意味着智能药物。

And I don't like that phrase because, let's just take a step back and think about exercise.

我不喜欢这个短语，因为让我们退后一步，考虑一下锻炼。

If you say, "I want to be more physically fit," what does that mean?

如果你说“我想要身体更健康”，那是什么意思？

Does it mean...I would ask for more specificity.

这是否意味着......我会要求更具体。

I'd say, "Do you want to be stronger?" Okay, maybe you need to lift heavier objects progressively.

我会说：“你想变得更强吗？”好吧，也许您需要逐渐举起更重的物体。

Do you want more endurance?

你想要更多的耐力吗？

Very different protocol to access endurance.

访问耐力的协议非常不同。

Do you want flexibility?

你想要灵活性吗？

Do you want explosiveness or suppleness?

你想要爆发力还是柔软度？

Huge range of things that we call physical fitness.

我们称之为身体健康的东西种类繁多。

Maybe you want all of those.

也许你想要所有这些。

Andrew Huberman:

安德鲁·休伯曼：

If we were talking about emotional fitness, we would say, well, an ability to feel empathy, but probably also to disengage from empathy because you don't want to be tethered to other people's emotions all the time, that's not healthy either.

如果我们谈论情绪健康，我们会说，嗯，一种感受到同理心的能力，但也可能摆脱同理心，因为你不想一直被别人的情绪束缚，这也不健康。

You would think about being able to access a range of emotions, but for some people, their range into the sadness regime is really quite vast.

你可能会认为能够接触到一系列的情绪，但对于某些人来说，他们的悲伤范围确实非常广泛。

But their range into the happiness regime might be limited.

但他们进入幸福体系的范围可能是有限的。

For other people who are in a manic state, it might be they can access all the happy stuff, but not the sadder stuff.

对于其他处于躁狂状态的人来说，他们可能可以获得所有快乐的东西，但不能接触到更悲伤的东西。

Andrew Huberman:

安德鲁·休伯曼：

So, I'm speaking by way of analogy here, but if we say we're talking about cognitive abilities, we have to ask, "Okay, creativity, memory?" We tend to associate intelligence with memory.

所以，我在这里通过类比的方式说话，但如果我们说我们正在谈论认知能力，我们必须问，“好吧，创造力，记忆力？”我们倾向于将智力与记忆力联系起来。

I think this goes back to spelling bees or something, the ability to retain a lot of information and just regurgitate information, which will get you some distance in some disciplines of life.

我认为这可以追溯到拼写比赛或其他什么，保留大量信息并只是反省信息的能力，这将使你在生活的某些学科中取得一定的距离。

But it won't allow you creative thinking.

但它不会让你进行创造性思维。

It's necessary for creative thinking.

这是创造性思维所必需的。

You need a knowledge base, right?

您需要一个知识库，对吗？

You can't just look up everything on Google, despite what certain educators or so-called educators say.

你不能只在谷歌上查找所有内容，不管某些教育工作者或所谓的教育工作者怎么说。

You need a database so that you have the raw materials with which to be creative.

您需要一个数据库，以便拥有发挥创造力的原材料。

Andrew Huberman:

安德鲁·休伯曼：

So, necessary to have memory, but not sufficient to be creative, right?

那么，有记忆力是必要的，但创造力还不够，对吗？

The creative could have a poor memory for certain things, but certainly not for everything.

创意者可能对某些事情记忆力不佳，但肯定不是对所有事情都记忆力差。

They can't have anterograde and retrograde amnesia.

他们不可能有顺行性和逆行性遗忘症。

They'd be like the goldfish that every time around the tank it can't remember where it's at.

它们就像金鱼一样，每次在鱼缸里游来游去，它都不记得自己在哪里。

I actually don't know that they've ever done that experiment, by the way, so no disrespect to goldfish.

顺便说一句，我实际上不知道他们曾经做过这个实验，所以没有对金鱼的不尊重。

So, you get the idea.

所以，你明白了。

You've got creativity, you have memory, you have the ability to task switch, right?

你有创造力，有记忆力，有任务切换的能力，对吧？

You have the ability to strategy develop and strategy implement.

您有能力制定战略和实施战略。

So, the problem I have with the concept of a nootropic or a smart drug is it's not specific as to what cognitive algorithm you're trying to engage.

因此，我对促智药物或智能药物概念的问题是，它并不具体说明您要尝试使用哪种认知算法。

We need more specificity.

我们需要更多的特异性。

Andrew Huberman:

安德鲁·休伯曼：

That said, there are elements to learning that we've discussed here before that are very concrete.

也就是说，我们之前讨论过的一些学习要素非常具体。

Things like the ability to focus and put the blinders onto everything else that's happening around you, and in your head, mainly.

比如能够集中注意力，并对周围发生的一切（主要是在你的头脑中）发生的事情视而不见。

Distractions about things you should be doing, could be doing or might be doing, and focus on what you need to do.

分心于你应该做、可能正在做或可能正在做的事情，并专注于你需要做的事情。

And then, that's required for triggering the acetylcholine neuromodulator that will then allow you to highlight the particular synapses that will then later change in sleep.

然后，这是触发乙酰胆碱神经调节剂所必需的，乙酰胆碱神经调节剂将允许您突出显示随后在睡眠中发生变化的特定突触。

Andrew Huberman:

安德鲁·休伯曼：

So, no nootropic allows you to bypass the need for sleep and deep rest.

因此，没有任何促智药可以让您绕过睡眠和深度休息的需要。

That's important to understand.

理解这一点很重要。

So, I daydream about a day when people will be able to access compounds that are safe, that will allow them to learn better, meaning to access information, focus better, as well as to sleep better and activate the plasticity from the learning valve.

因此，我梦想有一天人们能够获得安全的化合物，这将使他们能够更好地学习，这意味着能够获取信息，更好地集中注意力，以及睡得更好并激活学习阀的可塑性。

Right now, most nootropics tend to bundle a bunch of things together.

目前，大多数促智药倾向于将一堆东西捆绑在一起。

Most of them include some form of stimulant; caffeine.

其中大多数都含有某种形式的兴奋剂；咖啡因。

Episode two, I tell you more probably than you ever wanted to know about caffeine, adenosine and how that works.

第二集，我告诉你的咖啡因、腺苷及其作用原理，可能比你想知道的还要多。

So, refer there for how caffeine works.

因此，请参阅此处了解咖啡因的作用原理。

But stimulants will allow you to increase focus up to a particular point.

但兴奋剂可以让你将注意力集中到某一特定点。

If you have too little alertness in your system, you can't focus.

如果你的系统警觉性太低，你就无法集中注意力。

Too much however you start to cliff and focus drifts, okay?

太多了，但你开始悬崖勒马，注意力也开始漂移，好吗？

Andrew Huberman:

安德鲁·休伯曼：

So, you can't just ingest more stimulant to be more focused.

所以，你不能仅仅摄入更多的兴奋剂来提高注意力。

It doesn't work that way.

事实并非如此。

Most nootropics also include things that increase or are designed to increase acetylcholine, things like Alpha GPC and other things of that sort.

大多数促智药还包括增加或旨在增加乙酰胆碱的物质，例如 Alpha GPC 和其他类似物质。

And indeed, there's some evidence that they can increase acetylcholine.

事实上，有一些证据表明它们可以增加乙酰胆碱。

I refer you again to examine.com, the website to evaluate any supplements or compounds for their safety and their effects in humans and animals.

我再次建议您访问 Examiner.com，该网站可评估任何补充剂或化合物的安全性及其对人类和动物的影响。

Free website, as well as with links to studies.

免费网站以及研究链接。

Andrew Huberman:

安德鲁·休伯曼：

So, we need the focus component, we need the alertness component, the alertness component comes from epinephrine, traditionally from caffeine stimulation.

所以，我们需要集中注意力的成分，我们需要警觉性的成分，警觉性的成分来自肾上腺素，传统上来自咖啡因的刺激。

The acetylcholine stimulation traditionally comes from choline donors or Alpha GPC, things of that sort.

乙酰胆碱刺激传统上来自胆碱供体或 Alpha GPC 之类的东西。

And then, you would want to have some sort of off switch because anything that's going to really stimulate your alertness that then provides a crash, that crash is not a crash into the deep kind of restful slumber that you would want for learning.

然后，你会想要有某种关闭开关，因为任何真正会刺激你警觉性的事情都会导致你的崩溃，这种崩溃并不是你想要学习的深度宁静睡眠的崩溃。

It's a crash into the, kind of, let's just call it lopsided sleep, meaning it's deep sleep, but it lacks certain spindles and other elements of the physiology, sleep spindles that really engage the learning process and the reconfiguration of synapses.

这是一种某种程度的不平衡睡眠，意思是深度睡眠，但它缺乏某些纺锤体和其他生理学元素，睡眠纺锤体真正参与学习过程和突触的重新配置。

Andrew Huberman:

安德鲁·休伯曼：

So right now, my stance on nootropics is that maybe for occasional use, provided it safe for you.

所以现在，我对促智药的立场是，只要对你安全，也许可以偶尔使用。

I'm not recommending it, but in general, it tends to use more of a shotgun approach than is probably going to be useful for learning and memory in the long run.

我不推荐它，但总的来说，它倾向于使用更多的霰弹枪方法，从长远来看可能对学习和记忆有用。

A lot of people ask about modafinil or Armodafinil, which was designed for treatment of narcolepsy.

很多人询问莫达非尼或阿莫达非尼，它是专为治疗发作性睡病而设计的。

So right there, it tells you it's a stimulant.

所以就在那里，它告诉你它是一种兴奋剂。

And yes, there is evidence, it will improve learning and memory.

是的，有证据表明，它会改善学习和记忆。

Modafinil is very expensive, last time I checked.

上次我检查过，莫达非尼很贵。

Armodafinil, I think, is the recent released generic version of this that's far less expensive.

我认为 Armodafinil 是最近发布的仿制药版本，价格要便宜得多。

Most of these things look a lot like amphetamine and many of them have the potential for addiction or can be habit-forming.

大多数这些东西看起来很像安非他命，其中许多都有成瘾的潜力或可能形成习惯。

But more importantly, a lot of those things also can create metabolic effects by disruption to insulin receptors and so forth.

但更重要的是，其中很多东西也会通过破坏胰岛素受体等产生代谢效应。

So, you want to approach those with a strong sense of caution.

因此，您应该以强烈的谨慎态度来接近那些人。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are the milder things that act as nootropics and I mentioned some of them, like Alpha GPC.

现在，有一些温和的东西可以起到促智药的作用，我提到了其中的一些，比如 Alpha GPC。

Some people like ginko.

有些人喜欢银杏。

Ginko gives me vicious headaches, so I don't take it.

银杏让我头疼得厉害，所以我不吃。

So people really differ.

所以人与人之间确实存在差异。

Last podcast, I recommended magnesium threonate if you were exploring supplements.

上一个播客，如果您正在探索补充剂，我推荐苏糖酸镁。

I'm not recommending anything directly.

我不会直接推荐任何东西。

I'm just saying, if you're exploring supplements, magnesium threonate seems, among the magnesiums, to be one of the more bioavailable and useful for sleep.

我只是说，如果您正在探索补充剂，苏糖酸镁似乎是镁中生物利用度更高且对睡眠更有用的一种。

Andrew Huberman:

安德鲁·休伯曼：

I recommended it, actually, to a good friend of mine.

事实上，我向我的一个好朋友推荐了它。

It gave him, at very low dose, he had stomach issues with it.

在非常低的剂量下，他就出现了胃部问题。

He just had to simply stop taking it.

他只需停止服用即可。

So there's variability there.

所以那里存在可变性。

It gave him some stomach cramping and just didn't feel good on it.

这让他感到胃部痉挛，而且感觉不太舒服。

Stopped it, he felt better.

停下来，他感觉好多了。

Other people take magnesium threonate and feel great.

其他人服用苏糖酸镁并感觉良好。

I was asked, "Do magnesium need to be taken with or without food, daytime or before sleep?" If you're going to go that route, it should be taken 30 to 60 minutes before sleep because it's designed to make you sleepy and I'm not aware that it has to be taken with food.

有人问我：“镁需要在白天还是睡前与食物一起服用或单独服用吗？”如果你打算这样做，应该在睡觉前 30 到 60 分钟服用，因为它的目的是让你昏昏欲睡，而且我不知道它必须与食物一起服用。

But again, all of this has to be run by your doctor and this is your healthcare to govern.

但同样，所有这些都必须由您的医生来管理，这是您的医疗保健需要管理的。

These are not strict recommendations, so look into it.

这些并不是严格的建议，因此请仔细研究。

But magnesium threonate, most people I've recommended it to have benefited from it tremendously.

但是苏糖酸镁，我推荐过的大多数人都从中受益匪浅。

Some people can't tolerate it.

有些人无法忍受。

So, you have to find out.

所以，你必须找出答案。

Andrew Huberman:

安德鲁·休伯曼：

There were a number of questions about other supplements designed to access deep sleep, in part to access neuroplasticity.

对于其他旨在进入深度睡眠（部分是为了获得神经可塑性）的补充剂存在许多疑问。

But now, I'm just sort of transitioning from neuroplasticity to these compounds that can regulate sleep.

但现在，我只是从神经可塑性过渡到这些可以调节睡眠的化合物。

One of them that I discussed at the end of the last podcast I got a lot of questions about is apigenin, A-P-I-G-E-N-I-N.

我在上一个播客末尾讨论过的其中一个我有很多问题的问题是芹菜素，A-P-I-G-E-N-I-N。

Apigenin, if you look in the literature, the way it works is it increases some of the enzymes associated with GABA metabolism.

芹菜素，如果你查一下文献，你会发现它的作用方式是增加一些与 GABA 代谢相关的酶。

Actually, GABA's an inhibitory neurotransmitter.

事实上，GABA 是一种抑制性神经递质。

It's the neurotransmitter that is increased after a couple drinks containing alcohol and that shut down the forebrain.

这种神经递质在喝了几杯含酒精饮料后会增加，从而关闭前脑。

Apigenin is a derivative of chamomile.

芹菜素是洋甘菊的衍生物。

I think that the proper pronunciation of this is Matricaria chamomilla, although I always feel like I should be using a Spanish accent whenever I say something like that.

我认为这个词的正确发音是 Matricaria chamomilla，尽管我总是觉得每当我说类似的话时我应该使用西班牙口音。

Andrew Huberman:

安德鲁·休伯曼：

Other related things that impact the GABA system and increase GABA are things like passionflower, which is Passiflora incarnata.

其他影响 GABA 系统并增加 GABA 的相关物质包括西番莲，即 Passiflora incarnata。

I don't know why the Italian.

不知道为什么是意大利人

Is that Italian?

那是意大利语吗？

Anyway, my Italian colleagues, please forgive me.

不管怎样，意大利同事请原谅我。

I've some very close Italian friends and colleagues in Genoa.

我在热那亚有一些非常亲密的意大利朋友和同事。

I butchered the Italian, sorry.

我屠杀了意大利人，抱歉。

In any event, apigenin and passionflower found in a lot of supplements designed to increase sleepiness and sleep, they work presumably because they increase GABA.

无论如何，芹菜素和西番莲存在于许多旨在增加困倦和睡眠的补充剂中，它们之所以起作用可能是因为它们增加了 GABA。

Actually, they work on chloride channels.

实际上，它们作用于氯离子通道。

Rather than give you a whole lecture on membrane biophysics and neurons, I'll just say that when neurons are really active, it's because sodium ions, salt, rushes into the cells and causes them to fire electrically.

我不会给你讲一整套关于膜生物物理学和神经元的讲座，我只想说，当神经元真正活跃时，这是因为钠离子、盐冲进细胞并导致它们放电。

The cells tend to become less active as more chloride, which is a negatively charged ion.

随着氯离子（一种带负电的离子）的增加，细胞的活性往往会降低。

This is probably taking some of you back to either the wonderful times or traumas of high school physics.

这可能会让你们中的一些人回到高中物理的美好时光或创伤。

Andrew Huberman:

安德鲁·休伯曼：

The chloride is negatively charged, so it tends to make cells less electrically positive because it carries a negative charge and hyperpolarizes the neuron.

氯化物带负电荷，因此它往往会降低细胞的正电性，因为它带有负电荷并使神经元超极化。

So, apigenin works through increasing the activity of these chloride channels.

因此，芹菜素通过增加这些氯离子通道的活性来发挥作用。

Passionflower works by increasing the activity of these chloride channels and GABA transmission.

西番莲通过增加这些氯离子通道的活性和 GABA 传输来发挥作用。

It tends to increase this inhibitory neurotransmitter that shuts off our thinking, our analysis of duration, path, and outcome.

它往往会增加这种抑制性神经递质，从而关闭我们的思维以及对持续时间、路径和结果的分析。

So, if you're going to explore these things, I suggest you at least know how they work, you at least go to examine.com, that you talk to your doctor about them.

所以，如果你想探索这些东西，我建议你至少知道它们是如何工作的，你至少去 exam.com，与你的医生讨论它们。

Andrew Huberman:

安德鲁·休伯曼：

Some people asked about serotonin for getting to sleep and staying asleep.

有些人询问血清素对于入睡和保持睡眠的作用。

Now, I understand the rationale here, just like I understand the rationale of taking something like Mucuna pruriens or L-DOPA to increase dopamine, but sometimes what works on paper doesn't really work in the real world.

现在，我理解这里的基本原理，就像我理解服用黧豆或左旋多巴之类的东西来增加多巴胺的基本原理一样，但有时纸上有效的方法在现实世界中并不真正有效。

I, personally, have tried taking a supplement, which was L-tryptophan, which is the precursor to serotonin or 5-HTP, which is designed to increase...

我个人曾尝试服用一种补充剂，即 L-色氨酸，它是血清素或 5-HTP 的前体，旨在增加......

it is serotonin, basically.

基本上是血清素。

You're just one biochemical step away from taking actual serotonin.

您距离服用真正的血清素仅一步之遥。

And I'll be honest, the sleep that I had with increased serotonin by way of tryptophan or 5-HTP was dreadful.

老实说，通过色氨酸或 5-HTP 增加血清素后，我的睡眠质量非常糟糕。

I fell asleep almost immediately.

我几乎立刻就睡着了。

You say, "Well, that's great," and 90 minutes later I woke up and I couldn't sleep almost for 48 hours.

你说，“嗯，那太好了”，90 分钟后我就醒了，几乎 48 小时都无法入睡。

Now that was me.

现在那就是我了。

I have a pretty sensitive system to certain things and not to other things.

我有一个对某些事物非常敏感的系统，但对其他事物则不然。

Some people love these things.

有些人喜欢这些东西。

So, you really have to be thoughtful and explore them with that kind of awareness of being thoughtful and realizing that what works for you might not work for everybody, and what works for everybody might not work for you.

所以，你真的必须深思熟虑，并以这种深思熟虑的意识来探索它们，并意识到对你有用的东西可能并不适合每个人，而对每个人有用的东西可能并不适合你。

Andrew Huberman:

安德鲁·休伯曼：

Okay, I'd like to continue by talking about the role of temperature in sleep, accessing sleep, staying asleep and wakefulness.

好的，我想继续讨论温度在睡眠、进入睡眠、保持睡眠和清醒中的作用。

But first, I want to tell a joke because I think this joke really captures some of the critical things to understand about any self-experimentation that you might do.

但首先，我想讲一个笑话，因为我认为这个笑话确实抓住了理解你可能进行的任何自我实验的一些关键知识。

So, this is a story that was told to me by a colleague of mine who's now a professor of Caltech, not to be named.

这是我的一位同事告诉我的故事，他现在是加州理工学院的教授，不愿透露姓名。

So, there's a scientist and they're in their lab and they're trying to understand how the nervous system works.

所以，有一位科学家在他们的实验室里，他们试图了解神经系统是如何工作的。

So, they go over to a tank and they pick up a frog and they take the frog and they put it down on the table and they clap and the frog jumps.

所以，他们走到一个水箱旁，拿起一只青蛙，然后把青蛙放在桌子上，然后拍手，青蛙跳了起来。

Andrew Huberman:

安德鲁·休伯曼：

So, they think for a while, they pick up the frog.

于是，他们想了一会儿，就把青蛙抱了起来。

They go, "Okay." They go over to the cabinet and they take out a little bit of a paralytic drug and they inject it locally into the back leg, set it down and clap.

他们说：“好吧。”他们走到柜子前，取出一点麻痹药物，将其局部注射到后腿上，放下并拍手。

And the frog jumps, but it jumps to the side a little bit.

青蛙跳了，但它跳到了一边。

They pick it up, they inject the paralytic into the other back leg, they clap again.

他们捡起它，将麻痹剂注射到另一条后腿上，然后再次拍手。

The frog jumps, but it really doesn't jump well that time.

青蛙跳了，但是那一次它确实跳得不好。

It drags itself forward.

它拖着自己向前走。

So then, they pick it up and they inject the paralytic into the remaining two legs.

然后，他们把它捡起来，并将麻痹剂注射到剩下的两条腿上。

They set it down and they clap and the frog doesn't jump.

他们把青蛙放下，拍手，青蛙却没有跳。

And they go, "Oh my goodness, the legs are used for hearing." Now, they publish the paper.

他们说：“天啊，腿是用来听的。”现在，他们发表了这篇论文。

Paper comes out in a great journal, news releases, it's really big deal.

论文发表在一份很棒的期刊、新闻稿上，这真的很重要。

Andrew Huberman:

安德鲁·休伯曼：

Their career takes off.

他们的事业腾飞。

Twenty years later, a really smart graduate student comes along and says, "Yeah, but that's loss of function.

二十年后，一位非常聪明的研究生出现并说道：“是的，但这就是功能丧失。

Doesn't really show gain of function." So, let's take a closer look.

并没有真正显示出功能的增强。”那么，让我们仔细看看。

So they repeat the first experiment and it checks out.

于是他们重复了第一个实验，结果证明了这一点。

Everything happens the same way.

一切都以同样的方式发生。

But then they take the frog and they inject a drug into all four legs that turns off the paralytic, right?

但随后他们把青蛙抓起来，在四条腿上注射了一种药物，这样就可以停止瘫痪，对吗？

It's an antagonist.

这是一个对手。

They set the frog down, they clap, and the frog jumps and they go, "Oh my goodness, it's true.

他们把青蛙放下，拍手，青蛙跳起来，他们说：“哦，天哪，这是真的。

The legs really are for hearing." Now, first of all, I want to make the point that this is not to illustrate that science is not a good practice.

腿确实是用来听的。”现在，首先，我想指出一点，这并不是要说明科学不是一个好的实践。

It is.

这是。

We need to do loss of function and gain in function experiments.

我们在功能实验中需要做功能损失和增益。

But just to show that correlation and causation is complicated, you need to do a variety of control experiments and you really need to figure out what works for you.

但只是为了证明相关性和因果关系很复杂，你需要做各种控制实验，并且你真的需要找出什么对你有用。

Andrew Huberman:

安德鲁·休伯曼：

And so, while science can provide answers about what works under very controlled conditions, it doesn't and can never address all the situations in which a given compound, a given practice will or won't work.

因此，虽然科学可以提供在非常受控的条件下什么有效的答案，但它不能也永远无法解决给定化合物、给定实践有效或无效的所有情况。

And it's not just individual variability, it's that there are a number of different factors.

这不仅仅是个体差异，还有许多不同的因素。

You all of course know that light can activate and shift your circadian rhythm, but so can exercise, so can food.

你们当然都知道光可以激活和改变您的昼夜节律，但运动也可以，食物也可以。

The last point I want to make is an important one, which is that no frogs were hurt in the telling of this joke.

我想说的最后一点很重要，那就是讲这个笑话时没有青蛙受到伤害。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so let's continue.

好吧，我们继续吧。

I want to talk about temperature.

我想谈谈温度。

Temperature is super interesting as it relates to circadian rhythms and wakefulness and sleep.

温度非常有趣，因为它与昼夜节律、觉醒和睡眠有关。

First, let's take a look at what's happening to our body temperature across each 24-hour cycle.

首先，我们来看看每个 24 小时周期中我们的体温发生了什么变化。

In general, our temperature tends to be lowest right around 4:00 a.m.

一般来说，凌晨 4:00 左右我们的气温往往最低。

and starts creeping up around 6:00 a.m., 8:00 a.m.

并在早上 6:00、8:00 左右开始爬升。

and peaks sometime between 4:00 p.m.

下午 4:00 之间的某个时间达到高峰

and 6:00 p.m..

和下午 6:00..

Andrew Huberman:

安德鲁·休伯曼：

Now, that varies from person to person, but in general, if we were to continuously monitor or occasionally monitor temperature, that's what we would see.

现在，这因人而异，但总的来说，如果我们持续监测或偶尔监测温度，这就是我们会看到的。

Now, what's interesting is that even in the absence of any light cues or meal cues, we would have a shift.

现在，有趣的是，即使没有任何灯光提示或进餐提示，我们也会发生转变。

We would have an oscillation or a rhythm in our temperature that would go from high to low.

我们的体温会出现从高到低的波动或节奏。

This is why the idea that we're all 96.8 and that's our correct temperature, forget that.

这就是为什么我们都认为 96.8 是我们的正确温度，忘记这一点吧。

That is no longer true.

但事实已不再如此。

It never was true.

这从来都不是真的。

It depends on what time of day you measure temperature.

这取决于您测量温度的时间。

However, there is a range which is within normal range.

不过，有一个范围是在正常范围内的。

I think most of us associate fever with somewhere around 100, 101, 103.

我想我们大多数人都会将发烧与 100、101、103 左右联系起来。

That's concerning.

这令人担忧。

And we will be very concerned if temperature dropped too low, as well.

如果温度降得太低，我们也会非常担心。

The way that the temperature rhythm that's endogenous, that's within us and rhythmic no matter what, the way it gets anchored to the pattern I described before, of being lowest at 4:00 a.m.

温度节律是内生的，存在于我们体内，无论如何都有节奏，它锚定于我之前描述的模式，即凌晨 4:00 最低。

and increasing again around through the day until about four to 6:00 p.m.

并在一天中再次增加，直到下午 4 点至 6:00 左右。

is by way of entrainment or matching to some external cue, which is almost always going to be light, but also exercise.

是通过夹带或匹配一些外部提示，这几乎总是轻松的，但也是锻炼。

Andrew Huberman:

安德鲁·休伯曼：

Now, you may have experienced this temperature rhythm and how quickly it can become un-entrained or it can fall out of entrainment.

现在，您可能已经体验过这种温度节奏以及它可以多快地变得不受夹带或脱离夹带。

Here's an experiment I wouldn't want you to do, but you've probably experienced this before, where you wake up, it's sunny outside and maybe you have some email or some things to take care of, or maybe you didn't sleep that well the night before and say you stay indoors, you don't change anything about your breakfast, you don't change anything about your within-home temperature or anything like that.

这是一个我不希望你做的实验，但你可能以前经历过这种情况，你醒来时，外面阳光明媚，也许你有一些电子邮件或一些事情需要处理，或者也许你前一天晚上睡得不好，并说你呆在室内，你不改变你的早餐，你不改变你家里的温度或类似的东西。

And somewhere right around 10 or 11 o'clock, you start feeling chilled, like you're cold.

大约在 10 点或 11 点左右，你开始感到寒冷，就像你很冷一样。

Well, what happened was the oscillators, the clocks in your various tissues that are governed by temperature and circadian rhythm are starting to split away from your central clock mechanisms.

好吧，发生的事情是振荡器，即您各种组织中受温度和昼夜节律控制的时钟开始与您的中央时钟机制分离。

So it's actually important that your temperature match day length, or daytime, excuse me.

所以，对不起，你的体温与白天的长度或白天相匹配实际上很重要。

Andrew Huberman:

安德鲁·休伯曼：

There's also an important way in which temperature matches day length, in general.

一般来说，温度与日长的匹配还有一个重要的方式。

As days get longer, it tends to be hotter out, not always, but in general, that's the way it is.

随着白天变长，外面往往会更热，虽然并非总是如此，但总的来说，就是这样。

And as days get shorter, it tends to be colder outside.

随着白天越来越短，外面的天气往往会更冷。

So, temperature and day length are also linked metabolically, they're linked, biologically, they're linked, excuse me, and atmospherically, they're linked for the reasons that we talked about before about duration of day length and other climate features and so forth.

因此，温度和日长在新陈代谢上也有联系，在生物学上，它们是有联系的，对不起，在大气上，它们也是有联系的，因为我们之前谈到了日长的持续时间和其他气候特征等等。

Andrew Huberman:

安德鲁·休伯曼：

So, one of the most powerful things about setting your circadian rhythm properly is that your temperature will start to fall into a regular rhythm.

因此，正确设置昼夜节律最重要的事情之一就是您的体温将开始进入正常的节律。

And that temperature has a very strong effect on things like metabolism and when you will feel most willing and interested in exercising.

温度对新陈代谢等因素以及您何时最愿意锻炼、对锻炼感兴趣有很大影响。

Typically the willingness to exercise and engage in any kind of activity, mental or physical, is going to be when that rise in temperature is steepest when the slope of that line is greatest.

通常，当温度上升最陡、这条线的斜率最大时，人们就会愿意锻炼和参与任何类型的活动，无论是精神上的还是身体上的。

That's why 30 minutes after waking is one of those key windows, as well as three hours after waking, and then when temperature actually peaks, which is generally about 11 hours after waking.

这就是为什么起床后 30 分钟是关键时段之一，以及起床后 3 小时，以及体温实际达到峰值的时间，通常是起床后 11 小时左右。

So, this is why we say that temperature and circadian rhythm are linked, but they're actually even more linked than that.

所以，这就是为什么我们说温度和昼夜节律是相互联系的，但实际上它们的联系比这更紧密。

Andrew Huberman:

安德鲁·休伯曼：

We've talked before about how light enters the eye, triggers activation of these melanopsin cells, which then triggers activation of the suprachiasmatic nucleus, the master circadian clock.

我们之前讨论过光线如何进入眼睛，触发这些黑视蛋白细胞的激活，然后触发视交叉上核（主生物钟）的激活。

And then I always say the master circadian clock informs all the cells and tissues of your body and puts them into a nice cohesive rhythm.

然后我总是说主生物钟通知你身体的所有细胞和组织，并将它们置于一个良好的有凝聚力的节奏中。

But what I've never answered was how it actually puts them into that rhythm.

但我从未回答过它实际上是如何让他们进入那种节奏的。

And it does it two ways.

它有两种方式。

One is it secretes a peptide.

一是它分泌一种肽。

A peptide is just a little protein that floats through the bloodstream and signals to the cells, "Okay, we're tuning your clock," like a little watch store.

肽只是一种漂浮在血液中的小蛋白质，并向细胞发出信号，“好吧，我们正在调整你的时钟”，就像一家小手表店。

The watch store owner would tune the clocks, but the other way is it synchronizes the temperature under which those cells exist.

手表店老板会调整时钟，但另一种方式是同步这些细胞存在的温度。

So, temperature is actually the effector of the circadian rhythm.

所以，温度实际上是昼夜节律的效应器。

Now, this is really important because changes in temperature by way of exercise, by way of eating, but especially by way of exercise, can start to shift our circadian rhythm pretty dramatically.

现在，这非常重要，因为通过运动、饮食，尤其是通过运动引起的温度变化，可以开始显着改变我们的昼夜节律。

But let's even go to a more extreme example.

但让我们来看一个更极端的例子。

Andrew Huberman:

安德鲁·休伯曼：

Nowadays, there's some interest in cold showers and ice baths.

如今，人们对冷水淋浴和冰浴感兴趣。

Not everybody is doing this, I realize.

我意识到，并不是每个人都这样做。

People seem to either love this or hate this.

人们似乎要么喜欢这个，要么讨厌这个。

I don't mind the cold dunk thing.

我不介意冷灌篮的事情。

I get regular about this from time to time and I'll do it.

我时常会注意到这一点，并且我会这样做。

I haven't been doing it recently.

我最近没做过。

It's always painful to do the first couple times and you get used to it.

前几次总是很痛苦，你就会习惯了。

However, I've taken people to a cold dunk or an ice bath.

然而，我带人们去冷水浸泡或冰浴。

I have a family member who wouldn't get in literally past her toes.

我有一个家庭成员，她根本无法跨过她的脚趾。

She was like, "This is just too aversive for me." Some people really like the cold; people vary tremendously.

她说：“这对我来说太令人厌恶了。”有些人确实喜欢寒冷；有些人则喜欢寒冷。人们差异很大。

Getting into an ice bath is very interesting because you have a rebound increase in thermogenesis.

进入冰浴非常有趣，因为生热作用会反弹增加。

Andrew Huberman:

安德鲁·休伯曼：

Now, you should know from the previous episode that as that temperature increases, it will shift your circadian rhythm, and which direction it shifts your circadian rhythm will depend on whether or not you're doing it during the daytime or late in the day.

现在，您应该从上一集中知道，随着温度升高，它会改变您的昼夜节律，而它改变您的昼夜节律的方向将取决于您是在白天还是在一天的晚些时候进行。

If you do it after 8:00 p.m.

如果您在晚上 8:00 之后进行

it's going to make your day longer, right?

这会让你的一天变得更长，对吗？

Because your body and your central clocks are used to temperature going up early in the day and throughout the day and peaking in the afternoon.

因为您的身体和中央生物钟已经习惯了体温在一天早些时候和全天升高并在下午达到峰值。

If you then increase that further, or you simply increase it over its baseline at 8:00 p.m.

如果您随后进一步增加该值，或者您只是将其增加到晚上 8:00 的基线之上。

after temperature was already falling, even if it's just by a half a degree or a couple degrees, or you do that with exercise, doesn't have to be with the ice bath, you are extending, you are shifting forward, you are phase delaying your clock, you're convincing your clock, and therefore the rest of your body, that the day is still going, right?

当温度已经下降之后，即使只是下降了半度或几度，或者你通过锻炼来做到这一点，也不必进行冰浴，你正在伸展，你正在向前移动，你正在延迟你的时钟，你正在说服你的时钟，因此你的身体的其他部分，这一天仍在继续，对吧？

You're giving it the perception, the cellular and physiological perception that the day is getting longer, and you will want to naturally stay up later and wake up later.

你给它一种感觉，细胞和生理上的感觉，白天越来越长，你会自然地想要晚睡晚起。

Andrew Huberman:

安德鲁·休伯曼：

Now you might say, "Wait, I do an ice bath late at night and I feel great and I fall deeply asleep." Well, cold can trigger the release of melatonin.

现在你可能会说，“等等，我在深夜洗了个冰浴，感觉很好，然后就睡着了。”嗯，寒冷会触发褪黑激素的释放。

There's a rebound increase in melatonin.

褪黑激素反弹增加。

So, that could be the cause of that effect.

所以，这可能是造成这种影响的原因。

You have to see what works for you.

你必须看看什么对你有用。

But if you do the ice bath early in the day and then get out, you will experience a more rapid rise, or cold shower early in the day, a more rapid rise in your body temperature that will phase advance your clock and make it easier to get up early the following day.

但如果你在当天早些时候进行冰浴然后出去，你会在当天早些时候经历更快速的起床或冷水淋浴，你的体温会更快地上升，这将使你的生物钟提前，让第二天更容易早起。

Andrew Huberman:

安德鲁·休伯曼：

So for those of you that are having trouble getting up, and this is going to almost sound laughable, but a cold shower first thing in the morning will wake you up, but that's waking you up in the short term because of a different mechanism, which I'll talk about in a moment.

因此，对于那些起床困难的人来说，这听起来很可笑，但是早上第一件事就是洗个冷水澡会让你醒来，但这会在短期内唤醒你，因为这是一种不同的机制，我稍后会谈到。

But it also is shifting your clock.

但它也在改变你的时钟。

It's phase advancing your clock in a way that makes you more likely to get up earlier the next day, okay?

它会提前你的生物钟，让你第二天更有可能早起，好吗？

So, in other words, increasing your temperature by getting in an ice bath or cold shower or exercising, which causes a compensatory increase in body temperature.

换句话说，通过冰浴、冷水淋浴或锻炼来提高体温，从而导致体温补偿性升高。

Think about the normal pattern of body temperature, low around 4:30, 5:00 a.m., starts to increase right around waking.

想想正常的体温模式，凌晨 4:30、5:00 左右体温较低，醒来后就开始升高。

Then steep slope, steep slope to a peak around 4:00 to 6:00 p.m.

然后是陡坡，陡坡在下午 4:00 到 6:00 左右到达顶峰。

and then drops off.

然后掉下来。

Andrew Huberman:

安德鲁·休伯曼：

If you introduce an increase in body temperature by way of cold exposure early in the day, let's say 6:00 a.m.

如果您在一天的早些时候通过寒冷暴露来提高体温，比如说早上 6:00。

or 5:00 a.m., if you're masochistic enough to get into a cold shower at that time, more power to you.

或者早上 5:00，如果你受虐狂到那个时候洗个冷水澡，那么你就会更有力量。

It's going to make you want to wake up about half hour to an hour earlier the next day than you normally would.

这会让你想要第二天比平时早起半小时到一个小时。

Whereas if you do it while your temperature is falling, it will tend to delay and make your body perceive as if the day is getting longer.

然而，如果你在体温下降时这样做，它往往会延迟，让你的身体感觉白天变长了。

These are phase advances and phase delays.

这些是相位超前和相位延迟。

We're going to get into this in far more detail when we talk about jet lag and shift work in episode four, as well as other things.

当我们在第四集中讨论时差和轮班工作以及其他事情时，我们将更详细地讨论这一点。

Andrew Huberman:

安德鲁·休伯曼：

But temperature, again, is not just one tool to manipulate wake up time and circadian rhythm and metabolism.

但温度不仅仅是控制起床时间、昼夜节律和新陈代谢的一种工具。

It is the effector.

它是效应器。

It is the way that the central circadian clock impacts all the cells and tissues of your body.

这是中央生物钟影响身体所有细胞和组织的方式。

If you want to read further about this, and you're really curious about the role of temperature, worked by Joe Takahashi, who used to be at Northwestern University and is now at UT Southwestern, in Dallas, incredible scientist and has really worked out a lot of the mechanisms around temperature and circadian rhythms.

如果你想进一步了解这一点，并且你真的对温度的作用感到好奇，乔·高桥 (Joe Takahashi) 的工作，他曾经在西北大学工作，现在在达拉斯的 UT 西南大学，是一位令人难以置信的科学家，确实研究出了许多关于温度和昼夜节律的机制。

You can just Google his name and you'll see a whole bunch of studies there.

你只要用谷歌搜索他的名字，你就会看到一大堆研究。

I want to talk about cold and cold exposure because there's a great misconception about this that actually you can leverage once you understand how to use cold to either increase thermogenesis and fat loss, metabolism, or you can use it for stress mitigation and mood.

我想谈谈寒冷和寒冷暴露，因为对此有一个很大的误解，实际上，一旦您了解如何利用寒冷来增加产热和脂肪减少、新陈代谢，或者您可以用它来缓解压力和情绪，您实际上可以利用它。

And it really depends on one simple feature of how you approach the ice bath or cold shower.

这实际上取决于您如何进行冰浴或冷水淋浴的一个简单特征。

If you get into an ice bath or cold shower and you are calming yourself, you're actively calming the autonomic nervous system, maybe through some deep breathing, maybe through visualization, maybe you sing a song, you know people do this stuff, they use various tools.

如果你进入冰浴或冷水淋浴，你正在让自己平静下来，你正在积极地平静自主神经系统，也许通过深呼吸，也许通过想象，也许你唱一首歌，你知道人们会做这些事情，他们使用各种工具。

Some people find paying attention to an external stimulus is more helpful, thinking about something, not the experience of the cold.

有些人发现关注外部刺激，思考一些事情，而不是寒冷的经历更有帮助。

Other people find that directly experiencing the cold in its most intense form and kind of "going into the cold" is the best way to approach it.

其他人发现，直接体验最强烈的寒冷和“进入寒冷”是应对寒冷的最佳方法。

Andrew Huberman:

安德鲁·休伯曼：

It really varies for people.

这确实因人而异。

There's no right or wrong way to go about this.

解决这个问题的方法没有正确或错误之分。

But the goal of using cold exposure for stress inoculation and to raise your stress threshold, to be able to tolerate heightened levels of real life stress, not the ice bath, but real life stress, like work stress and relational stress, etcetera, is by suppressing the activation of the so-called sympathetic nervous system, meaning the alertness or stress system.

但是，利用寒冷暴露进行压力接种并提高压力阈值的目的是通过抑制所谓的交感神经系统（即警觉性或压力系统）的激活，从而能够忍受现实生活中更高水平的压力，而不是冰浴，而是现实生活中的压力，例如工作压力和关系压力等。

That involves buffering or trying to resist the shiver response.

这涉及缓冲或试图抵抗颤抖反应。

Andrew Huberman:

安德鲁·休伯曼：

The shiver response is an autonomic response designed to generate heat, presumably, and actually that is what it does, in order to counter the cold.

颤抖反应是一种自主反应，大概是为了产生热量而设计的，实际上它就是这样做的，以对抗寒冷。

So when you use cold exposure and you're kind of muscling through it, or you're learning to relax within it, as a form of stress inoculation, that's great and works quite well for that purpose.

因此，当你使用寒冷暴露并且你在其中强行通过它，或者你正在学习在其中放松时，作为一种压力接种形式，这很好并且非常适合这个目的。

And there's a reason why cold exposure is used in a variety of forms of military stress inoculation.

冷暴露被用于各种形式的军事应激接种是有原因的。

Most famous of which, of course, is the Navy Seal BUD/S stress, test, really, which is screening procedure for becoming a seal, involves a lot of exposure to cold water.

其中最著名的当然是海豹突击队 BUD/S 压力测试，实际上，这是成为海豹突击队的筛选程序，涉及大量接触冷水。

However, if you're interested in using cold exposure for fat loss and thermogenesis, you want to do the exact opposite thing.

然而，如果您有兴趣利用冷暴露来减少脂肪和生热，您就会想做完全相反的事情。

There was a paper published in Nature two years ago, which showed that cold-induced shiver, the actual physical shiver, activates the release of a chemical in the body from muscle called succinate, S-U-C-C-I-N-A-T-E.

两年前在《自然》杂志上发表的一篇论文表明，寒冷引起的颤抖，即真正的物理颤抖，会激活体内肌肉释放一种叫做琥珀酸的化学物质，S-U-C-C-I-N-A-T-E。

Succinate travels in the bloodstream and then goes and activates a particular category of fat.

琥珀酸在血液中流动，然后激活特定类别的脂肪。

Not the typical kind of pink or white fat that we think of as, like blubber in humans, the stuff that people seem to generally want less of, except for those genetic freaks that seem to have none of it depending on what they consume.

不是我们所认为的那种典型的粉红色或白色脂肪，就像人类的鲸脂一样，人们似乎普遍不太想要这种东西，除了那些基因怪胎，它们似乎没有任何脂肪，这取决于他们所吃的东西。

Congratulations.

恭喜。

Andrew Huberman:

安德鲁·休伯曼：

Brown fat is called brown fat because it's actually dark under the microscope.

棕色脂肪之所以被称为棕色脂肪，是因为在显微镜下它实际上是黑色的。

It's rich with mitochondria and it exists mostly between the scapulae and in the upper neck, and it generates thermogenesis and heat in the body.

它富含线粒体，主要存在于肩胛骨之间和上颈部，在体内产生产热和热量。

It's rich with a certain category of adrenergic receptor; incidentally, epinephrine binds to the adrenergic receptors.

它富含某种类型的肾上腺素受体；顺便说一句，肾上腺素与肾上腺素能受体结合。

These brown fat cells increase metabolism—it's called brown fat thermogenesis—and cause fat burning, burning of other kinds of fat, the pink and white fat.

这些棕色脂肪细胞会增加新陈代谢（称为棕色脂肪产热），并引起脂肪燃烧，燃烧其他种类的脂肪（粉红色和白色脂肪）。

So what does this all mean?

那么这一切意味着什么呢？

This means if you want to use the ice bath in order to increase metabolism, shiver away.

这意味着，如果您想使用冰浴来提高新陈代谢，请不要发抖。

If you want to use the ice bath or cold shower in order to stress inoculate, resist the shiver and learn to stay calm or "muscle through it." I don't know that anyone's ever really talked about this publicly because I think the data are so new and I think that people assume that the ice bath or cold exposure is just one thing.

如果您想使用冰浴或冷水淋浴来进行压力接种，请抵制颤抖并学会保持冷静或“用力度过”。我不知道是否有人真正公开谈论过这个问题，因为我认为这些数据太新了，而且我认为人们认为冰浴或寒冷暴露只是一回事。

Andrew Huberman:

安德鲁·休伯曼：

Here I've talked about it three ways to shift your circadian rhythm depending on whether or not you're doing it early in the day while your temperature is still rising, or at its peak or after that peak in order to extend the perception of your day as continuing and make you want to go to sleep later and wake up later.

在这里，我讨论了三种改变昼夜节律的方法，具体取决于你是否在体温仍在上升的清晨、最高点或最高点之后进行，以延长一天持续的感觉，让你想要晚睡晚起。

And then the third way, of course, is to either activate brown fat thermogenesis and increase metabolism.

当然，第三种方法是激活棕色脂肪生热作用并增加新陈代谢。

I suppose the fourth way would be to increase stress tolerance or stress threshold.

我想第四种方法是提高压力耐受力或压力阈值。

Okay, but remember, temperature is the factor of circadian rhythms.

好吧，但请记住，温度是昼夜节律的因素。

Light is the trigger.

光是触发器。

The suprachiasmatic nucleus is the master circadian clock that mediates all these changes, also influenced by nonphotic influence like exercise and feeding and things of that sort.

视交叉上核是调节所有这些变化的主要生物钟，也受到运动和进食等非光影响的影响。

But temperature is the effector.

但温度是效应器。

Andrew Huberman:

安德鲁·休伯曼：

Now, you can also shift your circadian rhythm with eating.

现在，您还可以通过饮食来改变昼夜节律。

When you travel and you land in a new location and your schedule is inverted 12 hours, one way that we know you can shift your rhythm more quickly is to get onto the local meal schedule.

当您旅行并抵达新地点并且您的日程安排颠倒了 12 小时时，我们知道您可以更快地改变节奏的一种方法是采用当地的用餐时间表。

Now that probably has to do with two effects.

现在这可能与两个影响有关。

One are changes in temperature, eating-induced increases in body temperature.

一是温度变化，饮食引起的体温升高。

Now you should understand why that would work.

现在您应该明白为什么这会起作用。

As well as eating has this anticipatory secretion of hypocretin orexin that I talked about it earlier.

我之前谈到过，除了饮食之外，还有下丘脑分泌素食欲素的预期分泌。

So if this is getting a little too down in the weeds, don't worry about it.

因此，如果这有点太过了，请不要担心。

I will get more into this in episode four of how to shift one's rhythm.

我将在第四集中介绍如何改变节奏。

But I would love for people to understand that light and temperature are the real heavy-duty levers when it comes to moving your circadian rhythm and sleep times and activity schedules, and exercise and feeding can help, but really temperature and light, with light being the primary one, are the most important when it comes to sleep and wakefulness.

但我希望人们明白，在改变昼夜节律、睡眠时间和活动计划方面，光和温度是真正的重型杠杆，运动和喂养可以有所帮助，但实际上，温度和光（其中光是首要的）在睡眠和觉醒方面是最重要的。

Andrew Huberman:

安德鲁·休伯曼：

Many people ask questions about food and neurotransmitters and how those relate to sleep, wakefulness and mood, which is essentially 25 hours of content for me to cover.

许多人询问有关食物和神经递质的问题，以及它们与睡眠、清醒和情绪的关系，这基本上是我 25 小时的内容。

But I'm going to try and distill out the most common questions.

但我将尝试提炼出最常见的问题。

We've talked a lot about neuromodulators like dopamine, acetylcholine and norepinephrine.

我们已经讨论了很多关于多巴胺、乙酰胆碱和去甲肾上腺素等神经调节剂的内容。

You may notice in those discussions that the precursors to say, serotonin, is tryptophan.

您可能会在这些讨论中注意到，血清素的前身是色氨酸。

Tryptophan actually comes from the diet, it comes from the foods that we eat.

色氨酸实际上来自饮食，来自我们吃的食物。

Tyrosine is the precursor to dopamine.

酪氨酸是多巴胺的前体。

It comes from the foods that we eat.

它来自我们吃的食物。

And then once we ingest them, those compounds circulate to a variety of different cells and tissues.

一旦我们摄入它们，这些化合物就会循环到各种不同的细胞和组织。

But it is true that our food and the particular foods we eat can influence things like neuromodulator levels, to some extent.

但确实，我们的食物和我们吃的特定食物可以在某种程度上影响神经调节剂水平等因素。

It's not the only way because there are also enzymes and biochemical pathways that are going to regulate how much tyrosine gets converted into dopamine.

这不是唯一的方法，因为还有酶和生化途径可以调节酪氨酸转化为多巴胺的量。

And there are elements of the dopaminergic neurons, the dopamine neurons themselves that are electrical that have influence on this as well.

多巴胺能神经元的一些元素，即多巴胺神经元本身，也是电的，也会对此产生影响。

Andrew Huberman:

安德鲁·休伯曼：

But there are a couple fair assumptions that we can make.

但我们可以做出一些合理的假设。

First of all, nuts and meats, in particular red meats, tend to be rich in things like tyrosine, right?

首先，坚果和肉类，尤其是红肉，往往富含酪氨酸等物质，对吗？

That tells you right there that because tyrosine is the precursor of dopamine and dopamine is the precursor of norepinephrine and epinephrine, that those foods tend to lend themselves toward the production of dopamine and epinephrine and the sorts of things that are associated with wakefulness.

这告诉你，因为酪氨酸是多巴胺的前体，而多巴胺是去甲肾上腺素和肾上腺素的前体，所以这些食物往往有助于产生多巴胺和肾上腺素以及与清醒相关的各种物质。

Now, of course, the volume of food that we eat also impacts our wakefulness.

当然，我们吃的食物量也会影响我们的清醒度。

If we eat a lot of anything, whether or not it's rib eye steaks, rice, or cardboard, please don't eat cardboard.

如果我们吃了很多东西，无论是肋眼牛排、米饭还是纸板，请不要吃纸板。

Your stomach, if it's very distended, will draw a lot of blood into your gut and you will divert blood from other tissues and you'll become sleepy.

如果你的胃非常膨胀，就会将大量血液吸入肠道，并从其他组织转移血液，你就会变得困倦。

So it's not just about food content, it's also about food volume.

因此，这不仅与食物的含量有关，还与食物的数量有关。

All right?

好的？

Andrew Huberman:

安德鲁·休伯曼：

Fasting states generally are associated with more alertness, epinephrine, so forth.

禁食状态通常与更高的警觉性、肾上腺素等相关。

And fed states are generally associated with more quiescence and relaxation, serotonin and the kind of things that lend themselves more towards sleep and less toward alertness.

联邦制国家通常与更多的安静和放松、血清素以及有助于睡眠和更少警觉性的事物联系在一起。

Foods that are rich in tryptophan tend to be things like white meat, turkey, also complex carbohydrates.

富含色氨酸的食物通常是白肉、火鸡以及复合碳水化合物。

So if you like, you can start experimenting depending on what foods you eat.

因此，如果您愿意，可以根据自己吃的食物开始尝试。

You can start experimenting with carbohydrate-rich meals for accessing sleep and more depth of sleep.

您可以开始尝试富含碳水化合物的食物来获得睡眠和更深的睡眠。

This is actually something I personally do.

这实际上是我个人所做的事情。

I tend to eat pretty low carb-ish during the day.

我白天倾向于吃低碳水化合物的食物。

I actually fast for until about noon, not because I have to work to do that, but because I'd rather just drink caffeine and water during that time.

实际上，我会禁食到中午左右，不是因为我必须工作才能做到这一点，而是因为我宁愿在那段时间只喝咖啡因和水。

And then sometime around noon, I can't take it anymore and I'm hungry, and I eat and I try and eat low carb-ish, unless I've worked out extremely hard in the previous two hours, which I rarely do, although I do sometimes.

然后中午左右的某个时候，我再也受不了了，我饿了，我吃东西，我尝试吃低碳水化合物的食物，除非我在前两个小时内锻炼得非常努力，虽然我有时会这样做，但我很少这样做。

Andrew Huberman:

安德鲁·休伯曼：

And that meal is then designed to prolong my period of wakefulness into the late afternoon and then sometime around dinner time, which for me is around 6:30, 7:00 p.m., 8:00 p.m.

然后，这顿饭旨在将我的清醒时间延长到下午晚些时候，然后是晚餐时间左右的某个时间，对我来说，大约是下午 6:30、晚上 7:00 和晚上 8:00。

sometimes as late as 9:00 p.m., I tend to eat things like white meat, fish, pastas, rice, that kind of thing.

有时晚至晚上 9:00，我倾向于吃白肉、鱼、面食、米饭之类的东西。

My favorite food of all for accessing tryptophan is actually a starch.

在所有获取色氨酸的食物中，我最喜欢的食物实际上是淀粉。

It's actually a vegetable.

它实际上是一种蔬菜。

That's the croissant, which is my favorite vegetable.

那是牛角面包，这是我最喜欢的蔬菜。

I don't eat those all the time, but I love them and they seem to increase dopamine as well.

我并不总是吃这些，但我喜欢它们，而且它们似乎也会增加多巴胺。

Never actually done the mass spectrometry on a croissant, but they definitely increase tryptophan and relaxation for me.

从来没有真正对牛角面包进行过质谱分析，但它们确实增加了色氨酸并让我放松。

In all seriousness, low carbohydrate/fasted/ketogenic diets tend to lend themselves toward wakefulness by way of increasing epinephrine, norepinephrine, adrenaline, dopamine and things of that sort.

严肃地说，低碳水化合物/禁食/生酮饮食往往会通过增加肾上腺素、去甲肾上腺素、肾上腺素、多巴胺等物质来帮助自己保持清醒。

Carbohydrate-rich meals, and I suppose we should talk about meals as opposed to diet, tend to lend themselves more toward tryptophan, serotonin and more lethargic states.

富含碳水化合物的膳食，我想我们应该谈论膳食而不是饮食，往往更容易导致色氨酸、血清素和更昏昏欲睡的状态。

Andrew Huberman:

安德鲁·休伯曼：

There is very limited evidence that I am aware of that carbohydrates should be eaten at one time a day in, as it relates to metabolism, etcetera.

非常有限的证据表明我知道碳水化合物应该每天吃一次，因为它与新陈代谢等有关。

I'm sure that will open up a certain amount of debate.

我确信这会引起一定程度的争论。

If you work out very hard and you deplete glycogen, then this all changes.

如果你非常努力地锻炼并且耗尽了糖原，那么这一切都会改变。

So some people are working out very hard in depleting glycogen, other people are not.

因此，有些人非常努力地锻炼以消耗糖原，而其他人则不然。

That gets way outside the context of this particular podcast.

这已经超出了这个特定播客的范围。

But yes, indeed, different foods can bias different neuromodulators and thereby can modulate our waking or our feelings of lethargy and sleepiness.

但确实，不同的食物可以偏向不同的神经调节剂，从而调节我们的清醒或昏昏欲睡的感觉。

Andrew Huberman:

安德鲁·休伯曼：

There are a couple effects of food that are independent, or I should say a couple effects of eating, because the food won't do it when it's sitting across the table, but of eating that are powerful for modulating circadian rhythm, wakefulness, etcetera.

食物有一些独立的影响，或者我应该说吃的一些影响，因为食物放在桌子对面时不会起作用，但吃的影响对于调节昼夜节律、觉醒等有强大的作用。

And that's because every time we eat, we get eating-induced thermogenesis regardless of what we eat.

那是因为每次我们吃东西时，无论我们吃什么，我们都会产生饮食引起的生热作用。

Now, the eating-induced thermogenesis and increase in metabolism, which is an increase in temperature, really, is probably greatest for amino acid-rich foods like meats, but also other types of foods.

现在，饮食引起的产热和新陈代谢的增加（即温度的升高）对于富含氨基酸的食物（如肉类）以及其他类型的食物来说可能是最大的。

It's a minimal increase in body temperature compared to say, cold exposure or exercise.

与寒冷暴露或运动相比，这是体温的最小升高。

Now, whether or not it's a quarter of a degree or half a degree or a degree really depends on the individual.

现在，到底是四分之一度、半度还是一度，真的取决于个人。

And of course there are blood sugar effects.

当然还有血糖影响。

There are things like whether or not you are type 1 or type 2 diabetic, whether or not you're insulin resistant, whether or not...

有些事情比如你是否是 1 型或 2 型糖尿病，无论你是否有胰岛素抵抗，无论......

Andrew Huberman:

安德鲁·休伯曼：

Like there's a kid who interns on the podcast here who's 17 years old, and I'm convinced that he can eat anything and he just seems to burn it up and he's growing every time and actually, the other day he walked into the other room and two days later he walked out of the same room — he came out in between of course — and I was like, you're...

就像有一个在播客上实习的孩子，他 17 岁，我确信他可以吃任何东西，而且他似乎会把它烧掉，而且他每次都在成长，事实上，前几天他走进另一个房间，两天后他走出同一个房间——当然，他在中间走了出来——我当时想，你……

He grew.

他成长了。

He was like...

他就像...

But he's at that stage where he's just growing.

但他正处于成长的阶段。

Food is going to affect a teenager very differently than it's going to affect a full-grown person.

食物对青少年的影响与对成年人的影响非常不同。

So in general, starchy carbohydrates, white meats such as turkey, some fish, increase tryptophan, therefore serotonin, therefore more lethargic, states more calm.

所以一般来说，淀粉类碳水化合物、白肉如火鸡、一些鱼，会增加色氨酸，从而增加血清素，因此更昏昏欲睡，状态更平静。

Meat, nuts, and there are probably some plant-based foods that I'm not aware of — and I apologize, I should read up on this — that also are high in tyrosine that can increase things like dopamine, norepinephrine, epinephrine, alertness.

肉、坚果和可能有一些我不知道的植物性食物——我很抱歉，我应该读一下这一点——它们也富含酪氨酸，可以增加多巴胺、去甲肾上腺素、肾上腺素和警觉性。

Andrew Huberman:

安德鲁·休伯曼：

So you can vary these however you like.

所以你可以随心所欲地改变这些。

Most people I think, are eating a variety of these things in given meals.

我认为大多数人在膳食中都会吃各种各样的这些东西。

And there are other parameters of nutrition that are important too.

还有其他营养参数也很重要。

Volume of food, for the reason I mentioned before, the volume of food in the gut, less food in the gut, whether or not it's empty or a small amount of food will tend to correlate with wakefulness.

食物量，因为我之前提到的原因，肠道内的食物量，肠道内的食物量少，无论是空的还是少量的食物都往往与觉醒相关。

Large volumes of food of any kind will tend to correlate and drive the calming response and that's by way of this nerve pathway called the vagus.

任何种类的大量食物都会通过称为迷走神经的神经通路来关联并驱动镇静反应。

We actually have sensory fibers in the gut that communicate to a little protrusion of neurons that sit right next to the jugular called the nodose ganglia, N-O-D-O-S-E.

实际上，我们的肠道中有感觉纤维，可以与位于颈静脉旁边的神经元小突起进行通信，这些神经元称为结状神经节，N-O-D-O-S-E。

Unlike Costello, it's no doze, right now, he's all doze.

与科斯特洛不同，这不是打瞌睡，现在，他都在打瞌睡。

Nodose actually means having many protrusions and it's like kind of a lumpy collection of neurons, a ganglia is just collection of neurons, and then it goes into the brain stem and then forward in the brain to the areas of the brain that are involved in production of various neuromodulators.

结节实际上意味着有许多突起，它就像一种神经元的块状集合，神经节只是神经元的集合，然后它进入脑干，然后在大脑中前进到涉及各种神经调节剂产生的大脑区域。

Andrew Huberman:

安德鲁·休伯曼：

So what we eat and the volume of food are both signaling to the brain.

所以我们吃的东西和食物的量都会向大脑发出信号。

It's not just one or the other.

这不仅仅是其中之一。

And then there's also this eating-induced thermogenesis.

还有这种饮食引起的生热作用。

And now you know from the discussion about temperature that if you're eating early in the day, you're tending to shift your rhythm earlier so that you'll want to wake up earlier the next day.

现在您从关于温度的讨论中知道，如果您在一天中较早进食，您往往会更早地改变您的节律，以便您第二天会想早点起床。

If you're eating very late in the day, even if you can fall asleep after that, there's a tendency for you to want to sleep later the next day.

如果您在一天中吃得很晚，即使您可以在那之后入睡，第二天您也可能会想睡得更晚。

Now, this of course, is all going to be constrained by when your kids need to eat and when your spouse needs to eat and when your friends need to eat, or if you live alone or what other things you're doing.

当然，这一切都将受到以下因素的限制：您的孩子何时需要吃饭，您的配偶何时需要吃饭，您的朋友何时需要吃饭，或者您是否独居或您正在做的其他事情。

Andrew Huberman:

安德鲁·休伯曼：

If you're like me and you kind of don't eat until noon, then eat sometime around noon, and then I'm terrible about meals, I just start eating the ingredients while I'm supposed to be cooking, and then eventually they're all gone.

如果你像我一样，直到中午才吃东西，然后在中午左右吃东西，然后我对吃饭感到很糟糕，我只是在应该做饭的时候开始吃食材，然后最终它们都消失了。

And I guess that's a meal.

我想那是一顿饭。

It varies.

它有所不同。

Some people are neurotically attached to a particular meal schedule, some people are not.

有些人神经质地依赖于特定的膳食计划，有些人则不然。

I take my light exposure schedule far more seriously than I take my meal schedule, although in general, I try and eat healthy foods for the most part, croissants included.

我对光照计划的重视远比对膳食计划的重视要多，尽管总的来说，我大部分时间都尝试吃健康食品，包括羊角面包。

Andrew Huberman:

安德鲁·休伯曼：

I was asked several times whether or not men and women, or males and females, differ in terms of these neurotransmitter phenotypes and the rhythms of sleep and temperature.

我多次被问到男性和女性、男性和女性在这些神经递质表型以及睡眠和体温节律方面是否存在差异。

You know, we could probably devote a whole month and we probably will devote an entire month to what are called sex differences because those tend to be related to things we absolutely know, like XX or XY chromosomes or XYY in some cases, or double X chromosomes as opposed to gender, sex, and karyotype, as we call it, genetic makeup is crystal clear.

你知道，我们可能会花一整月的时间，我们可能会花一整月的时间来研究所谓的性别差异，因为这些往往与我们绝对知道的事情有关，比如 XX 或 XY 染色体或某些情况下的 XYY，或者双 X 染色体，而不是性别、性别和核型，正如我们所说，基因构成是一清二楚的。

There are things that correlate with one or the other, but it's complicated and it's not something that's been explored in what I think is enough detail.

有些事情与其中之一相关，但它很复杂，而且我认为还没有对其进行足够详细的探索。

Andrew Huberman:

安德鲁·休伯曼：

Actually, recently, I guess it was about five years ago, the National Institutes of Health made it a mandate that all studies use sex as a biological variable and actually explore both sexes of mice, both sexes of humans, when doing any kind of study because there was a bias towards only using male animals or male subjects prior to that time.

实际上，最近，我想大约是在五年前，美国国立卫生研究院强制要求所有研究都使用性别作为生物变量，并且在进行任何类型的研究时实际上都探索小鼠的两种性别，人类的两种性别，因为在那之前存在只使用雄性动物或雄性受试者的偏见。

So a lot of data are now coming out revealing important sex differences that I think are going to have powerful impact on health practices, etcetera.

因此，现在有很多数据揭示了重要的性别差异，我认为这将对健康实践等产生巨大影响。

Response to drugs, response to different sleep schedules, etcetera.

对药物的反应、对不同睡眠时间的反应等等。

Perhaps the most salient and obvious one is that during pregnancy, females experience a whole range of endocrine and neuro effects, and we definitely will devote a month to pregnancy and childbirth and child-rearing.

也许最突出和明显的是，在怀孕期间，女性会经历一系列的内分泌和神经影响，我们肯定会花一个月的时间来怀孕、分娩和育儿。

And for that, I'd really like to bring in some experts.

为此，我真的很想引进一些专家。

I've got terrific colleagues at Stanford and elsewhere that work on these things so that we can go into those in more depth.

我在斯坦福大学和其他地方有一些很棒的同事致力于这些事情，这样我们就可以更深入地研究这些事情。

Andrew Huberman:

安德鲁·休伯曼：

So I'm not...blowing off those questions, I'm just kind of pushing them down on the road a little bit where I can give you a more thorough answer.

所以我并不是……放弃这些问题，我只是把它们推到路上，这样我就可以给你一个更彻底的答案。

So as we finish up, I just want to offer you the opportunity to do an experiment.

当我们结束时，我只想为您提供做实验的机会。

We've talked about a lot of variables that can impact sleep and wakefulness.

我们已经讨论了许多可能影响睡眠和觉醒的变量。

And in keeping with the theme of the podcast, we are going to continue to talk about sleep and wakefulness and tools for those and the science behind those tools as we go forward.

为了与播客的主题保持一致，我们将继续讨论睡眠和觉醒以及这些工具以及这些工具背后的科学。

But there are really just four simple parameters that you have control over that you can immediately start to record and take note of, just to see how you're doing with these things, with no judgment or perhaps no change to what you're actually doing.

但实际上只有四个简单的参数是您可以控制的，您可以立即开始记录和记下它们，只是为了看看您如何处理这些事情，而无需判断或可能不会改变您实际正在做的事情。

Andrew Huberman:

安德鲁·休伯曼：

It might be interesting, just a suggestion to write down for each day when you went outside to get sunlight and when you did that relative to waking.

这可能很有趣，只是建议写下每天何时到外面去晒太阳以及相对于醒来的时间。

So you would write down...

所以你会写下...

The way I do this on my calendar is I'll write down that, I don't get exact about it, I might say, I woke up at 6:15 and then I'll put a W, 6:15, and then SL for sunlight — and I sometimes get outside right away, other times I'm less good at that and I'll go out around, I don't know, say, 7:00 — and for how long, maybe like 10, 15 minutes or so.

我在日历上做这件事的方式是，我会写下来，我不太清楚，我可能会说，我在 6:15 起床，然后我会写一个 W，6:15，然后 SL 表示阳光——有时我会立即出去，其他时候我不太擅长，我会出去走走，我不知道，比如说，7:00——以及多长时间，也许是 10、15 分钟左右。

And then I'll put a little check at roughly the times that I eat my so-called meals.

然后我会稍微检查一下我吃所谓的饭菜的大致时间。

Although as I mentioned, sometimes my meals are a bunch of small checks that just kind of extend through the late hours of the day.

尽管正如我所提到的，有时我的膳食只是一堆小支票，只是延续到一天的晚些时候。

Yours might be more confined to certain times.

你的可能更局限于某些特定的时间。

Andrew Huberman:

安德鲁·休伯曼：

And then you might just take note of when you exercised, just put down an E for when you exercise, weight training or aerobic exercise.

然后，您可能只需记下您何时锻炼，只需在锻炼、举重训练或有氧运动时记下 E。

And you might note when you might have felt chilled or cold if you do, or you might have felt particularly hot or if you woke up in the middle of the night when you felt particularly hot.

你可能会注意到，如果你这样做了，你可能会感到寒冷或寒冷，或者你可能会感觉特别热，或者如果你在半夜醒来时感觉特别热。

And then the last thing you might want to do is just write down if and when you did a non-sleep deep rest protocol, NSDR protocol.

然后，您可能想做的最后一件事就是写下您是否以及何时执行非睡眠深度休息协议（NSDR 协议）。

That could be meditation, that could be yoga nidra, that could be hypnosis.

这可能是冥想，可能是瑜伽休息术，可能是催眠。

Anything that you are using to deliberately teach your nervous system how to go from more alertness to more calmness in the waking state, even if it's waking up in the middle of the night and doing an NSDR protocol or in the afternoon or first thing in the morning to recover some sleep and ability to perform DPOs that you might have lost from a minimal or poor night sleep.

任何你用来故意教导你的神经系统如何在清醒状态下从更加警觉到更加平静的东西，即使它是在半夜醒来并执行 NSDR 方案，或者在下午或早上第一件事来恢复一些睡眠和执行 DPO 的能力，而这些是你可能因夜间睡眠不足或不佳而失去的。

Andrew Huberman:

安德鲁·休伯曼：

So you're going to write down when you woke up, when you viewed sunlight, that might be in the morning and the evening or just the morning, hopefully it's the morning and the evening, when you exercised, when you ate your meals.

所以你要写下你什么时候醒来，什么时候看到阳光，可能是早上和晚上，或者只是早上，希望是早上和晚上，什么时候锻炼，什么时候吃饭。

And using a simple record keeping scheme like W for waking, SL for sunlight.

并使用简单的记录保存方案，例如 W 表示醒来，SL 表示阳光。

Maybe you come up with a system where it's a check or an X or something for exercise.

也许你会想出一个系统，其中包含支票、X 或其他用于练习的东西。

This is not designed to make you neurotically attached to tracking all your behaviors and everything you do.

这并不是为了让您神经质地依赖于跟踪您的所有行为和所做的一切。

I, for instance, don't track what I eat in particular.

例如，我不会特别记录我吃的东西。

I kind of know what works for me and I just try and stay within that range.

我知道什么对我有用，我只是尝试保持在这个范围内。

Andrew Huberman:

安德鲁·休伯曼：

But by doing this, you can start to reveal some really interesting patterns.

但通过这样做，您可以开始揭示一些真正有趣的模式。

Patterns that no answer that I could provide you about any existing tool or protocol could counter.

我无法为您提供有关任何现有工具或协议的答案，无法反驳这些模式。

It's really about taking the patterns of behaviors, of waking and light viewing and eating and exercise and superimposing that on what you're learning in this podcast, and elsewhere, of course, and what you already know and trying to see where certain problems or pain points might be arising.

这实际上是关于采取行为模式，醒来、轻微观察、饮食和锻炼，并将其叠加到你在这个播客和其他地方学到的东西上，当然还有你已经知道的东西，并试图找出可能出现某些问题或痛点的地方。

Andrew Huberman:

安德鲁·休伯曼：

Maybe you're eating really late in the day and you're waking up in the middle of the night really warm.

也许你在一天中吃得很晚，并且半夜醒来时感觉很温暖。

Well, now you would say, "Well, that could be due to kind of an increase in temperature that is extending my day." Or maybe you start to find that using cold exposure early in the day is great for you, but using it late, if it's too late in the day, that's not great.

好吧，现在你会说，“好吧，这可能是由于气温升高延长了我的一天。”或者，也许您开始发现，在一天的早些时候使用冷暴露对您来说很有好处，但在晚些时候使用它，如果当天太晚了，那就不好了。

Or if you're into the sauna, or it's even like some people, including myself, if I take a hot shower or sit in a hot tub or a sauna late at night, well then I get a compensatory decrease in body temperature and I sleep great, provided I hydrate well enough because that can be kind of a dehydrating thing to sit in hot conditions.

或者，如果你喜欢桑拿，或者甚至像有些人，包括我自己，如果我在深夜洗个热水澡或坐在热水浴缸或桑拿房里，那么我的体温就会补偿性下降，而且我睡得很好，只要我补充足够的水分，因为在炎热的环境下坐着可能会脱水。

But if I do the sauna early in the day, unless I exercise immediately afterward, then I tend to get the temperature drop, which makes sense because when you get in the sauna, you get vasodilation, you throw off a lot of heat, and then you generally get a compensatory drop in temperature.

但如果我在一天早些时候洗桑拿，除非我随后立即锻炼，那么我的体温往往会下降，这是有道理的，因为当你进入桑拿浴室时，你会得到血管舒张，散发出大量热量，然后你通常会得到补偿性的体温下降。

If you do that early in the day, that's right about the time that that temperature is trying to entrain the circadian clocks of your body.

如果您在一天的早些时候这样做，那么此时正是该温度试图控制您身体生物钟的时间。

Andrew Huberman:

安德鲁·休伯曼：

That's what happens to me.

这就是发生在我身上的事情。

Other people, it might be slightly different and some people have more resilient systems than others.

对于其他人来说，情况可能略有不同，有些人的系统比其他人更有弹性。

So I just encourage you to start becoming scientists of your own physiology, of your own brain and body, and seeing how the various tools that you may or may not be using are affecting your patterns of sleep, your patterns of attention and wakefulness.

所以我只是鼓励你开始成为你自己的生理学、你自己的大脑和身体的科学家，看看你可能使用或不使用的各种工具如何影响你的睡眠模式、注意力模式和觉醒模式。

It's vitally important that if you do this, that you know that it's not about trying to get onto an extremely rigid schedule.

至关重要的是，如果您这样做，您就知道这并不是要遵守极其严格的时间表。

It's really about trying to identify variables that are most powerful for you and that push you in the direction that you want to go.

这实际上是要尝试识别对你来说最强大的变量，并推动你朝着你想要的方向前进。

And changing the variables that are pushing your body and your mind in the directions that you don't want to go.

并改变那些将你的身体和思想推向你不想去的方向的变量。

Self-experimentation is something that should be done slowly, carefully.

自我实验应该慢慢地、仔细地进行。

You don't want to be reckless about this, and this is where I would say manipulating one or two variables at a time is really going to be best, as opposed to changing a dozen things all at once, to really identify what it is that's most powerful for you.

你不想对此鲁莽行事，这就是我想说的，一次操纵一两个变量确实是最好的，而不是一次改变一打东西，以真正确定什么对你来说最强大。

Andrew Huberman:

安德鲁·休伯曼：

As always, thank you so much for your questions.

一如既往，非常感谢您的提问。

We are going to continue to answer questions.

我们将继续回答问题。

I certainly didn't get to all of them, but we tried to get to most all of the ones that were frequently asked.

我当然没有回答所有问题，但我们试图回答大多数经常被问到的问题。

Episode four of the podcast, I'm going to get into shift work, jet lag and age-dependent changes in sleeping and wakefulness and cognition.

在播客的第四集中，我将讨论轮班工作、时差以及年龄相关的睡眠、觉醒和认知变化。

So for those of you with kids, for those of you that are kids, for those of you with older relatives or who might be older, meaning probably when you start to get into late sixties, seventies and eighties is when there's some marked biological shifts in temperature regulation and things that relate to sleep.

因此，对于那些有孩子的人，对于那些还是孩子的人，对于那些有年长亲戚或可能年龄更大的人来说，这意味着当你开始进入六十岁、七十岁和八十岁时，温度调节和与睡眠有关的事情可能会发生一些明显的生物变化。

Andrew Huberman:

安德鲁·休伯曼：

And for those of you that travel, we're going to talk about jet lag.

对于那些经常旅行的人，我们将讨论时差反应。

The shift work discussion might seem only relevant to those that work nights, but actually that's not the case.

轮班工作的讨论似乎只与那些晚上工作的人有关，但实际上并非如此。

Most people, because of the way they're interacting with devices, are actually in a form of shift work now, where their days are certainly not 9 to 5, so-called bankers' hours and then the lights are out at 9 and they're asleep until 5 a.m.

大多数人，由于他们与设备交互的方式，现在实际上处于轮班工作的形式，他们的工作时间肯定不是朝九晚五，即所谓的银行工作时间，然后晚上 9 点灯就灭了，他们睡到凌晨 5 点。

Some people have that schedule, most people do not.

有些人有这样的时间表，但大多数人没有。

So episode four, we will go deeply into shift work, jet lag, age-dependent changes in sleep, alertness and cognition.

所以第四集，我们将深入探讨轮班工作、时差、年龄相关的睡眠变化、警觉性和认知。

And I will touch back on a few of your questions, but don't think that if your question wasn't answered during these office hours that we won't get to it.

我将回答您的一些问题，但不要认为如果您的问题在办公时间内没有得到回答，我们就无法解决它。

I absolutely will at some point.

我绝对会在某个时候。

Andrew Huberman:

安德鲁·休伯曼：

In addition to that, several of you have graciously asked how you can help support the podcast, and we very much appreciate that.

除此之外，你们中的一些人还慷慨地询问如何帮助支持播客，我们非常感激。

You can support the podcast by liking it on YouTube, by subscribing on YouTube, by recommending the YouTube videos to others, as well as subscribing and downloading the podcast on Apple, where you can also leave a review, and on Spotify, or all three if you like.

您可以通过以下方式支持播客：在 YouTube 上点赞、在 YouTube 上订阅、向其他人推荐 YouTube 视频，以及在 Apple 上订阅和下载播客（您还可以在 Apple 上发表评论）以及在 Spotify 上订阅和下载播客，或者如果您愿意，可以在这三个平台上订阅和下载播客。

You can also help us by supporting our sponsors.

您还可以通过支持我们的赞助商来帮助我们。

So check out some of the sponsor links that were described at the beginning of the episode.

因此，请查看本集开头描述的一些赞助商链接。

And in general, recommending the podcast to people that you know and that you think would benefit from the information would be terrific.

一般来说，向您认识的人以及您认为会从该信息中受益的人推荐播客会很棒。

As always, I will be continuing to post on Instagram.

一如既往，我将继续在 Instagram 上发帖。

You can expect another podcast episode out next Monday about the topics that we've been discussing this month.

您可以期待下周一推出关于我们本月讨论的主题的另一期播客。

And above all, thank you for your interest in science.

最重要的是，感谢您对科学的兴趣。