Using Your Nervous System to Enhance Your Immune System
Andrew Huberman:
安德鲁·休伯曼：
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。
Andrew Huberman:
安德鲁·休伯曼：
I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
Today we are discussing the immune system, and we are also discussing the nervous system, which is the brain, spinal cord, and the connections of the brain and spinal cord with all the organs of the body.
今天我们讨论的是免疫系统，同时我们也讨论的是神经系统，也就是大脑、脊髓，以及大脑和脊髓与身体各个器官的联系。
We are also going to discuss how the nervous system can be used to activate and control the immune system.
我们还将讨论如何利用神经系统来激活和控制免疫系统。
Now, about 10, 20 years ago, if somebody said that the mind could control the immune system, it'd probably get laughed out of most academic conferences, and certainly the work wouldn't be published in quality journals.
现在，大约 10、20 年前，如果有人说思想可以控制免疫系统，大多数学术会议可能都会嘲笑它，而且这项工作肯定不会发表在高质量期刊上。
But nowadays there are dozens, if not hundreds of quality peer-reviewed studies on how the mind and how the nervous system can control activation of the immune system.
但如今，有数十项（即使不是数百项）高质量的同行评审研究，探讨大脑和神经系统如何控制免疫系统的激活。
This is a wonderful growing body of research, and just to give you a hint of where we are headed with this, just this last week there was a paper published in Nature, which is the apex journal for scientific publishing, premier journal, extremely stringent.
这是一个不断发展的精彩研究机构，为了让您了解我们的发展方向，就在上周，《自然》杂志上发表了一篇论文，这是科学出版的顶尖期刊，顶级期刊，极其严格。
A paper published in Nature from Qiufu Ma's lab at Harvard Medical School explored how acupuncture can reduce inflammation in the body.
哈佛医学院马秋福实验室在《自然》杂志上发表的一篇论文探讨了针灸如何减少体内炎症。
And I will describe this study in a bit more detail later, but what they discovered was that by stimulating the body in particular ways at particular sites on the body, they were able to liberate certain cells and molecules that enhance the function of the immune system and potentially can be used to combat different types of infection.
稍后我将更详细地描述这项研究，但他们发现，通过以特定方式刺激身体特定部位，他们能够释放某些细胞和分子，增强免疫系统的功能，并有可能用于对抗不同类型的感染。
And just to give you another little hint, they found that a particular type of organ tissue called fascia, some of you may have heard of fascia.
给你另一个小提示，他们发现了一种特殊类型的器官组织，称为筋膜，你们中的一些人可能听说过筋膜。
Fascia surrounds our muscles.
筋膜围绕着我们的肌肉。
Just to look at it, you might think it's a kind of useless tissue.
光是看它，你可能会认为这是一种无用的纸巾。
It's sort of like a dense bag in which the muscles are contained.
它有点像一个装有肌肉的致密袋子。
Andrew Huberman:
安德鲁·休伯曼：
Well, it turns out that those dense bags are much smarter than we thought.
好吧，事实证明那些密密麻麻的袋子比我们想象的要聪明得多。
They don't have a mind of their own.
他们没有自己的想法。
But by stimulating the fascia in a particular location on the body, there's a pathway leading out of that fascia directly to an organ called the adrenal medulla — I'll explain what all this means — that could liberate particular chemicals that had a potent anti-inflammatory effect.
但是，通过刺激身体特定位置的筋膜，有一条通路从该筋膜直接通向称为肾上腺髓质的器官——我将解释这一切意味着什么——它可以释放具有有效抗炎作用的特定化学物质。
So what we're basically saying is that the nervous system acts as a set of highways between the different tissues of your body, calling into action the immune system, liberating particular molecules that can reduce inflammation and lead to faster healing.
所以我们基本上要说的是，神经系统充当身体不同组织之间的一组高速公路，调用免疫系统，释放可以减少炎症并加快愈合速度的特定分子。
And I will explain how all of that works, as well as some other nonacupuncture methods for activating and enhancing the function of the immune system.
我将解释所有这些是如何起作用的，以及一些其他激活和增强免疫系统功能的非针灸方法。
So today we're going to be talking all about healing with the mind, in a completely nonmystical, nonabstract sense.
所以今天我们将在完全非神秘、非抽象的意义上谈论心灵治疗。
Andrew Huberman:
安德鲁·休伯曼：
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
It is however part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.
然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。
In keeping with that theme, I'd like to thank the sponsors of today's podcast.
为了与这个主题保持一致，我要感谢今天播客的赞助商。
Okay, let's talk about the immune system and the nervous system and how the two interact, and how you can control your immune system to serve you better.
好的，我们来谈谈免疫系统和神经系统，以及两者如何相互作用，以及如何控制免疫系统以更好地为您服务。
We are going to talk a lot of mechanistic science, little bit of detail; you'll learn some new language around the immune system, names of the different cell types, and so forth.
我们将讨论很多机械科学，但很少涉及细节；您将学习一些有关免疫系统的新语言、不同细胞类型的名称等等。
But I promise to make it all very clear, regardless of your background.
但我保证，无论你的背景如何，我都会把一切说得非常清楚。
We are also going to discuss a lot of tools.
我们还将讨论很多工具。
And I think many of you are probably here because you want to know what you can do in order to boost or enhance the function of your immune system.
我想你们中的许多人可能来这里是因为你们想知道可以做什么来增强或增强免疫系统的功能。
Andrew Huberman:
安德鲁·休伯曼：
That's a very reasonable question to ask.
这是一个非常合理的问题。
I want to begin by just acknowledging that if one were to put that question into the Internet, you would get back a lot of answers.
首先我想承认，如果有人把这个问题放到互联网上，你会得到很多答案。
And there is now a sort of generic form of that answer that deserves our respect, but is not going to be the topic of conversation today.
现在这个答案有一种通用形式值得我们尊重，但不会成为今天讨论的主题。
I just want to tip my hat to it, however, and list off a few of the things that we know set us up to be healthier than we would be if we didn't do these things.
然而，我只是想向它致敬，并列出一些我们知道的事情，这些事情可以让我们比不做这些事情时更健康。
So the first of course is the foundation of all mental and physical health, which is to get adequate sleep, meaning enough sleep, whatever it is for you, that you require to get deep sleep.
因此，第一当然是所有身心健康的基础，那就是获得充足的睡眠，这意味着无论您需要什么，都需要足够的睡眠才能获得深度睡眠。
So it's got to be of high quality, and to time that sleep correctly, meaning you can't sleep during the day one day and at night the next day and expect your system to function well.
因此，它必须是高质量的，并且要正确安排睡眠时间，这意味着您不能在前一天白天睡觉，第二天晚上睡觉，并期望您的系统正常运行。
Andrew Huberman:
安德鲁·休伯曼：
We talked a lot about that before on this podcast.
我们之前在这个播客上讨论过很多这个问题。
You need a relatively consistent sleep schedule, most of the time, about 80% of the time, or even better would be 90% of the time.
你需要一个相对一致的睡眠时间表，大部分时间，大约80%的时间，甚至更好的是90%的时间。
But the realities of life make it that we can't always go to bed at the same time and wake up at the exact same time.
但生活的现实使得我们不能总是在同一时间上床睡觉并在完全相同的时间起床。
So we need sleep, we do need sunshine.
所以我们需要睡眠，我们确实需要阳光。
Why do we need sunshine?
我们为什么需要阳光？
Because it sets our rhythm into a regular state where the genes in all of our cells can be expressed at the correct times, where sort of a factory of cells, if you will.
因为它使我们的节奏进入一种正常的状态，在这种状态下，我们所有细胞中的基因都可以在正确的时间表达，如果你愿意的话，这里有点像细胞工厂。
And that factory can only run properly if it knows when certain things should be active and when certain cells should not be active.
只有知道某些事物何时应该处于活动状态以及某些单元何时不应处于活动状态，该工厂才能正常运行。
And the best way to coordinate all of those activities of all the cells is to get sunshine in your eyes in the morning and again in the evening, and not to get too much bright light in your eyes in the middle of the night.
协调所有细胞的所有这些活动的最佳方法是在早上和晚上让阳光照射到您的眼睛中，而不是在半夜让太多的强光照射到您的眼睛中。
Andrew Huberman:
安德鲁·休伯曼：
That's just foundational.
这只是基础。
And then any list that you'll find on any number of websites on the Internet would say, okay, get good sleep, get sun, get exercise — how much exercise?
然后，您在互联网上的任意数量的网站上找到的任何列表都会说，好吧，睡个好觉，晒太阳，锻炼身体 - 锻炼多少？
We should all be getting 150 to 180 minutes of zone 2 cardio.
我们都应该进行 150 到 180 分钟的 2 区有氧运动。
That's cardiovascular exercise, where we can just barely hold a conversation, or maybe not, per week.
这就是心血管锻炼，我们每周只能勉强进行一次谈话，或者也许不能。
We should be eating well.
我们应该吃得好。
We're always told we have to get good nutrition.
我们总是被告知我们必须获得良好的营养。
What good nutrition means to you is going to be different than what it means to somebody else.
良好的营养对您的意义与对其他人的意义不同。
But we acknowledge that food intake and quality of food, in particular avoiding processed foods, that's going to be important.
但我们承认食物摄入量和食物质量，特别是避免加工食品，这非常重要。
Social connection is important, hydration is important.
社会联系很重要，水分也很重要。
You're starting to get the picture.
你开始明白了。
Andrew Huberman:
安德鲁·休伯曼：
We can take all that, acknowledge it as useful and foundational for mental and physical health.
我们可以接受这一切，并承认它对身心健康有用且是基础。
But of course there are many people who still struggle with getting ill too often, or with not being able to heal from physical injuries and wounds, or from various bacterial and viral infections quickly enough or deal with chronic disease.
当然，还有很多人仍然经常生病，或者无法从身体伤害和伤口中恢复过来，或者无法足够快地治愈各种细菌和病毒感染，或者患有慢性疾病。
And so today is really about how you can take all of that information, acknowledge it, and follow it.
所以今天的重点是如何获取所有这些信息、承认它并遵循它。
But in addition to that, there are things that you can do to leverage your nervous system in order to enhance the function of your immune system in very robust ways.
但除此之外，您还可以采取一些措施来利用您的神经系统，以非常强大的方式增强免疫系统的功能。
So that's where I'd like to shift the conversation to.
这就是我想把话题转移到的地方。
The first topic we have to attack is the question of what is the immune system and how does it work?
我们要讨论的第一个话题是免疫系统是什么以及它如何工作的问题？
I think many of you have heard of antibodies or killer cells or the various organs of the body that are involved in the immune system, like the bone marrow, the spleen, the thymus, and the lymph nodes.
我想你们很多人都听说过抗体或杀伤细胞或参与免疫系统的身体各个器官，如骨髓、脾脏、胸腺和淋巴结。
Andrew Huberman:
安德鲁·休伯曼：
I'd like to just take a moment and do a sort of brief immune system 101, really simple, cover the basic elements of the immune system so that everyone listening or watching this can get a clear sense of how the immune system functions and what its basic parts are.
我想花一点时间做一个简短的免疫系统101，非常简单，涵盖免疫系统的基本要素，以便每个听或观看此内容的人都可以清楚地了解免疫系统的功能及其基本部分是什么。
For some of you, this might be too basic, it might be a little bit of background that you already know.
对于某些人来说，这可能太基础了，可能只是您已经知道的一些背景知识。
I think for most of you, this information will be new.
我想对于你们大多数人来说，这些信息都是新的。
And I promise you, you don't need a biology or medicine background in order to understand this.
我向你保证，你不需要生物学或医学背景就能理解这一点。
It's actually really simple because it is truly elegant in design.
它实际上非常简单，因为它的设计非常优雅。
You have three main layers of defense for your health.
您的健康拥有三个主要的防御层。
These are the three things that are constantly at work to protect you from invasion and illness, from bacteria, from viruses and from parasites.
这三件事不断发挥作用，保护您免受入侵和疾病、细菌、病毒和寄生虫的侵害。
And the first of those three is a physical barrier that we call your skin.
这三者中的第一个是物理屏障，我们称之为皮肤。
Andrew Huberman:
安德鲁·休伯曼：
And that might seem kind of obvious, but everything about you is contained in this compartment that is boundaried by your skin.
这似乎是显而易见的，但你的一切都包含在这个以你的皮肤为界的隔间中。
And your skin is a very important aspect of your immune system.
您的皮肤是免疫系统非常重要的一个方面。
If you've ever had a cut, you essentially have a breach of the boundary that is your immune system.
如果你曾经受过割伤，那么你基本上就突破了你的免疫系统的边界。
And you would notice a number of things would happen.
你会注意到会发生很多事情。
You might get some swelling around that cut; you might get a scab, likely you would get a scab over time.
伤口周围可能会有些肿胀；你可能会结痂，随着时间的推移，你可能会结痂。
If it got dirty, there were some bacteria that got in there, you might see some accumulation of white blood cells, what's called puss.
如果它变脏了，就会有一些细菌进入其中，你可能会看到一些白细胞积聚，这就是所谓的脓。
I know it's kind of gross, but that's what that is.
我知道这有点恶心，但就是这样。
It might take on a yellow tint because of the accumulation of some dead cells there.
由于一些死亡细胞的积累，它可能会呈现黄色。
But basically your skin is the primary barrier through which you keep things from the outside that could harm you from getting to the inside.
但基本上，你的皮肤是主要屏障，通过它你可以阻止外界可能伤害你的东西进入内部。
Andrew Huberman:
安德鲁·休伯曼：
Now, still in category one, your body and your external surface, you have openings to that surface, right?
现在，仍然处于第一类，你的身体和外表面，你的表面有开口，对吧？
You're not just a round or body shaped, completely covered up with skin.
你不只是一个圆形或身体形状，完全被皮肤覆盖。
You have openings.
你有空缺。
What are those openings?
这些空缺是什么？
Well, let's start at the top and work our way down.
好吧，让我们从顶部开始，然后向下进行。
A primary site of potential infection are your eyes.
潜在感染的主要部位是您的眼睛。
You have your ears, you have your nostrils, you have your mouth, okay?
你有你的耳朵，你有你的鼻孔，你有你的嘴，好吗？
Those are going to be the primary sites by which things can get into your system, and you need to put things into your system.
这些将是事物进入您的系统的主要站点，您需要将事物放入您的系统中。
You need to drink and eat, and you need to get light into your system.
你需要喝水和吃饭，并且需要让光进入你的系统。
That's why you have those openings.
这就是为什么你有这些空缺。
But bad things, meaning things that can harm, you can get into those systems.
但是坏的事情，即可能造成伤害的事情，你可以进入这些系统。
And then of course, along the back of your throat, all the way down to your stomach and your digestive system and through your intestines and out your rectum, you have a tube that — you are basically a series of tubes.
当然，沿着你的喉咙后部，一直到你的胃和消化系统，穿过你的肠道，从直肠出来，你有一根管子——你基本上是一系列的管子。
Andrew Huberman:
安德鲁·休伯曼：
I've said that before in this podcast.
我之前在这个播客中已经说过了。
And this is one such tube by which you extract nutrients from the outside environment, but all along that tube, including your nose and your mouth, it's lined with mucus.
这就是一个这样的管子，你可以通过它从外部环境中提取营养，但整个管子，包括你的鼻子和嘴巴，都布满了粘液。
And while mucus might seem kind of gross to some of you, the more you learn about mucus, the more you realize that mucus is really, really cool because mucus essentially acts as a filter, as a trap for bacteria and viruses, and it has certain ways of scrubbing or killing those bacteria and viruses.
虽然粘液对你们中的一些人来说可能有点恶心，但您对粘液了解得越多，您就越意识到粘液真的非常酷，因为粘液本质上起着过滤器的作用，作为细菌和病毒的陷阱，并且它有某些方式可以擦洗或杀死这些细菌和病毒。
Now the mucus is constantly being turned over, as we'll talk about later.
现在粘液不断地被翻动，我们稍后会谈到。
The chemistry of that mucus is really important in order to make sure that certain things don't make it into your system and other things are allowed to move through your system and you can extract nutrients from them.
粘液的化学性质非常重要，以确保某些物质不会进入您的系统，而其他物质则可以通过您的系统，并且您可以从中提取营养。
Andrew Huberman:
安德鲁·休伯曼：
So the reason I'm talking about this first category of barrier for immune system in such detail is I'd like you to envision yourself as a human, of course, but as a human that is a clear entity from everything else, and you have to bring in the right things, and you have to keep out the wrong things or kill them.
因此，我之所以如此详细地谈论免疫系统的第一类屏障，是因为我希望你将自己想象为一个人类，当然，但作为一个与其他事物截然不同的实体，你必须引入正确的东西，并且必须排除错误的东西或杀死它们。
Andrew Huberman:
安德鲁·休伯曼：
Now, inevitably, bacteria, viruses and parasitic infections are going to make their way into our body, but whether or not they are killed off or whether or not they take over and cause us harm is going to be determined by layers two and three.
现在，细菌、病毒和寄生虫感染将不可避免地进入我们的身体，但它们是否被杀死，或者它们是否接管并给我们造成伤害，将由第二层和第三层决定。
So layers two and three are the so-called innate immune system and the adaptive immune system.
所以第二层和第三层就是所谓的先天免疫系统和适应性免疫系统。
So the innate immune system is what I would call the second layer of defense.
所以先天免疫系统就是我所说的第二层防御。
It's very fast.
速度非常快。
So whether or not it's bacteria, virus, or parasite, what happens when you have something enter your body, maybe you swallowed it, maybe it got in through your eyes, maybe, you know, you shook somebody's hand who is carrying a particular kind of illness and then you wiped your eyes.
因此，无论是细菌、病毒还是寄生虫，当有东西进入你的身体时会发生什么，也许你吞下了它，也许它通过你的眼睛进入了，也许，你知道，你与患有某种疾病的人握手，然后你擦了擦眼睛。
And I've talked about on this podcast before, very soon after we meet another person, usually within 30 seconds, believe it or not, most people wipe the that person's chemicals somewhere on their face or on their body surface.
我之前在这个播客上谈到过，在我们遇到另一个人后不久，通常在 30 秒内，无论你相信与否，大多数人都会将该人的化学物质擦拭在他们脸上或身体表面的某个地方。
Andrew Huberman:
安德鲁·休伯曼：
This has been demonstrated over and over again.
这已被一再证明。
If you want to learn more about that, we did an episode all about chemical signaling where you can learn about it.
如果您想了解更多信息，我们制作了一集关于化学信号传导的内容，您可以在那里了解它。
I know it sounds weird and you might say, "I don't do that," but indeed you do.
我知道这听起来很奇怪，你可能会说，“我不这样做”，但你确实这样做了。
Most of the time, most everybody does.
大多数时候，大多数人都这样做。
Okay, so this innate immune system is this rapid response when something enters our system and our body doesn't recognize it.
好的，当有东西进入我们的系统而我们的身体无法识别它时，这种先天免疫系统就会做出快速反应。
It's not food, it's not clean air, it's something that's either a bacteria, virus, or parasite.
它不是食物，也不是干净的空气，而是细菌、病毒或寄生虫。
And the innate immune system involves the release of particular cells that are waiting, dormant, ready to attack whatever this invader is.
先天免疫系统会释放特定的细胞，这些细胞正在等待、休眠，准备攻击任何入侵者。
And some of these cell types you've heard of before.
您以前听说过其中一些细胞类型。
The most typical one are the so-called white blood cells.
最典型的就是所谓的白细胞。
So the white blood cells will actively go to the site of invasion and will start to encapsulate, or try and surround, that given invader.
因此，白细胞将主动前往入侵部位，并开始包裹或尝试包围入侵者。
Andrew Huberman:
安德鲁·休伯曼：
The other names of these different cell types are things like neutrophils, macrophages, natural killer cells.
这些不同细胞类型的其他名称包括中性粒细胞、巨噬细胞、自然杀伤细胞。
There's just a few of the many types of immune cells.
免疫细胞种类繁多，其中只有几种。
So there's kind of like an ambulance system.
所以有点像救护车系统。
But rather than go and try and heal something like a paramedic would, they go there and they try and surround and kill whatever this invader is.
但他们并没有像护理人员那样去尝试治愈某些东西，而是去那里尝试包围并杀死这个入侵者。
They work in concert with two other assistants, and those assistants are called the complement proteins.
它们与另外两个助手协同工作，这些助手被称为补体蛋白。
Complement proteins exist in the blood.
补体蛋白存在于血液中。
And what they do is they travel to sites where there's an invasion, and they mark certain things for being engulfed and eaten.
他们所做的就是前往发生入侵的地点，并标记某些被吞没和吃掉的东西。
So they sort of put an "eat me" tag on it.
所以他们在上面贴了一个“吃我”的标签。
They basically put a chemical tag onto invaders that then allows those white blood cells, neutrophils, macrophages, and natural killer cells to say, "Ah, I need to basically wrap, kill this thing and then wrap it in a body bag and send it off, kill that thing, wrap it in a body bag and send it off."
他们基本上在入侵者身上贴上化学标签，然后让那些白细胞、中性粒细胞、巨噬细胞和自然杀伤细胞说，“啊，我需要基本上包裹、杀死这个东西，然后把它包裹在裹尸袋中，然后将其送走，杀死那个东西，将其包裹在裹尸袋中，然后将其送走。”
Andrew Huberman:
安德鲁·休伯曼：
And I'm using the analogy of the body bag, but in the sense that it is one, it's the right one rather because these cells that come in and kill things, the way they do that is actually to engulf the invading bacteria, virus, or parasites.
我用的是尸袋的类比，但从某种意义上说，它是一个，它是正确的，因为这些细胞进来并杀死东西，它们这样做的方式实际上是吞噬入侵的细菌、病毒或寄生虫。
So they actually surround it.
所以他们实际上包围了它。
And when you see puss, or you see infection, in maybe a cut on the skin, or something like that, or even in an ingrown hair that gets some bacteria in it, that puss and that the white part, I know it's kind of gross to talk about, but those are the white blood cells and those are the dead, oftentimes its dead cells, and that's the dead invader sitting there.
当你看到脓，或者你看到感染，可能是皮肤上的伤口，或者类似的东西，甚至是内生的毛发，里面有一些细菌，那脓和白色的部分，我知道谈论起来有点恶心，但那些是白细胞，那些是死的，通常是死细胞，那是坐在那里的死去的入侵者。
So it's trying to create an isolated compartment because it wants to keep it in that part of the body.
所以它试图创建一个隔离的隔间，因为它想将其保留在身体的那个部分。
Okay, so you got the innate immune system.
好吧，你已经有了先天免疫系统。
The complement comes through blood and helps it by tagging certain things with an "eat me" signal.
补体来自血液，并通过用“吃我”信号标记某些东西来帮助它。
Andrew Huberman:
安德鲁·休伯曼：
And then there are the cells that are either damaged from the injury or from the parasite, or are suffering because of the bacteria or the virus itself.
还有一些细胞要么因损伤或寄生虫而受损，要么因细菌或病毒本身而受到损害。
And the cells of your body will also release an alarm signal, which is not an "eat me" signal, but a "help me" signal.
而且你身体的细胞也会释放警报信号，这不是“吃掉我”的信号，而是“救救我”的信号。
And those "help me" signals come in the form what we call cytokines.
这些“帮助我”信号以我们所说的细胞因子的形式出现。
And the cytokines are things like interleukin-1, interleukin-6, tumor necrosis factor alpha.
细胞因子包括白细胞介素 1、白细胞介素 6、肿瘤坏死因子 α 等。
You may have heard of these things.
您可能听说过这些事情。
If you are at all curious about or been learning about the health space, online health space, especially in the last few years, inflammation is all the buzzword.
如果您对健康空间、在线健康空间感到好奇或一直在了解，特别是在过去几年中，炎症就是流行词。
Now everyone's talking about inflammation, inflammation, inflammation.
现在大家都在谈论炎症、炎症、炎症。
What do we mean when we say inflammation?
当我们说炎症时我们在说什么？
Well, inflammation is a physical response, but it's also a chemical response.
嗯，炎症是一种物理反应，但它也是一种化学反应。
And many times the markers of inflammation that are measured in people, or an animal model, where this research is done are things like interleukin-1, interleukin-6, tumor necrosis factor alpha.
很多时候，在人体或动物模型中测量的炎症标志物是白细胞介素 1、白细胞介素 6、肿瘤坏死因子 α 等。
Andrew Huberman:
安德鲁·休伯曼：
So when those go up in the blood, it's a sign that somewhere there's a cell that's saying "help me, help me," and is secreting these things, which calls in those neutrophils, macrophages, natural killer cells and white blood cells.
因此，当这些物质在血液中上升时，就表明某个地方有一个细胞在说“救救我，救救我”，并且正在分泌这些物质，这些物质会召唤中性粒细胞、巨噬细胞、自然杀伤细胞和白细胞。
And it might help to remember all this, but by just telling people that what interleukin means is to communicate, right?
记住这一切可能会有所帮助，但只要告诉人们白细胞介素意味着沟通，对吗？
So the interleukin is shouting out "help me." The complement proteins are coming in and saying "eat this" and tagging the invader with an "eat me" signal.
因此，白细胞介素正在大声喊叫“救救我”。补体蛋白进来并说“吃这个”，并用“吃我”信号标记入侵者。
And then the killer cells and the white blood cells are doing the job of trying to kill off that thing.
然后杀伤细胞和白细胞就会尝试杀死那个东西。
That's the innate immune system.
这就是先天免疫系统。
So that your skin and your mucus lining plus your innate immune system are a beautiful two-layered set of defenses against various kinds of invaders and infections.
因此，您的皮肤和粘液层加上先天免疫系统是针对各种入侵者和感染的一套美丽的两层防御系统。
Andrew Huberman:
安德鲁·休伯曼：
And then there's the third type, which is the adaptive immune system.
然后是第三种类型，即适应性免疫系统。
And you'll notice that leading up until now, I haven't said the word antibody at all.
你会注意到，到目前为止，我根本没有说过抗体这个词。
And that's because it is the job not of the skin or the mucus or the microbiome or the innate immune system to produce antibodies that can recognize specific invaders, but rather it is the job of the adaptive immune system to create antibodies against bacteria, viruses, and even parasites, and even physical intruders to your system.
这是因为产生能够识别特定入侵者的抗体不是皮肤、粘液、微生物组或先天免疫系统的工作，而是适应性免疫系统的工作是产生针对细菌、病毒、甚至寄生虫、甚至身体系统的物理入侵者的抗体。
So the adaptive immune system has this incredible ability to show up at the site of invasion or infection or inflammation, it's called there by various cues, including the cytokines that we talked about earlier.
因此，适应性免疫系统具有这种令人难以置信的能力，可以在入侵、感染或炎症部位出现，它是通过各种线索调用的，包括我们之前讨论过的细胞因子。
And what it does is it actually attaches to and creates a sort of an imprint of the shape of whatever invader happens to be there.
它的作用是，它实际上附着在任何入侵者的形状上，并创造出一种印记。
So if that particular invading bacteria or virus has a contour that's kind of rippled or kind of spiky, or whatever shape it happens to have, it creates an imprint of that.
因此，如果特定的入侵细菌或病毒具有某种波纹或尖刺的轮廓，或者它碰巧具有的任何形状，它就会产生这种印记。
Andrew Huberman:
安德鲁·休伯曼：
And then using that imprint, in concert with some other cells, creates antibodies that are specific to recognize that invader should the body ever have that invader inside of it again.
然后，利用该印记，与其他一些细胞配合，产生抗体，如果身体再次出现该入侵者，这些抗体可以特异性识别该入侵者。
Now that's why it's called the adaptive immune system.
这就是为什么它被称为适应性免疫系统。
And in many ways it creates a memory of a prior infection so that these antibodies can be made anytime that same invader comes back again.
它在很多方面创造了先前感染的记忆，以便在同一入侵者再次回来时随时产生这些抗体。
All right?
好的？
And so this is the basis of what we call immunity.
这就是我们所谓的免疫力的基础。
This is the basis of what we call an enhanced ability to combat certain types of infections.
这是我们所说的增强对抗某些类型感染的能力的基础。
And it's really a wonderful, and I mean I can't even state how incredible this really is that all of our bodies have this capacity.
这真是太棒了，我的意思是我什至无法形容我们所有人的身体都具有这种能力是多么令人难以置信。
We have something called leukocytes.
我们有一种叫做白细胞的东西。
These are essentially white blood cells.
这些本质上是白细胞。
We have red blood cells and white blood cells, and they both are derived from the same type of origin cell.
我们有红细胞和白细胞，它们都源自同一类型的起源细胞。
Andrew Huberman:
安德鲁·休伯曼：
It's a stem cell.
这是干细胞。
When you hear stem cell, a stem cell just means a cell that can become many different types of other cells.
当您听到干细胞时，干细胞只是指可以变成许多不同类型的其他细胞的细胞。
We sometimes hear about stem cells in terms of people that are getting injections of stem cells or the potential therapeutic effects of, or potential of stem cells.
我们有时听说干细胞是指接受干细胞注射的人或干细胞的潜在治疗效果或潜力。
But we all harbor certain stem cells within us, as well, that can become lots of different cell types.
但我们体内也含有某些干细胞，它们可以变成许多不同的细胞类型。
And there's one particular type of stem cell, which is the hemopoietic stem cell, which can give rise to red blood cells and white blood cells.
有一种特殊类型的干细胞，即造血干细胞，它可以产生红细胞和白细胞。
And in general, these reside in the marrow, at least in adults.
一般来说，它们存在于骨髓中，至少在成年人中是这样。
So in our bone marrow, we have this ability to make certain cells that can go out when they are called out chemically, they're called out to sites of infection and create antibodies and then maintain those antibodies in our system, or have a memory of that particular infection, so that if the infection comes back again, we can kill it off immediately, and it doesn't have to pass through these multiple stages of first the innate response, then the adaptive response taking some time.
因此，在我们的骨髓中，我们有能力制造某些细胞，当它们被化学召唤时，它们可以消失，它们被召唤到感染部位并产生抗体，然后将这些抗体保留在我们的系统中，或者对特定感染有记忆，这样，如果感染再次回来，我们可以立即杀死它，并且它不必经历先天反应，然后是需要一些时间的适应性反应的这些多个阶段。
Andrew Huberman:
安德鲁·休伯曼：
Now there are a lot more details to the adaptive immune system, but I just want to emphasize a few points that might be relevant.
现在有关于适应性免疫系统的更多细节，但我只想强调可能相关的几点。
First of all, the name of the antibodies that are created sometimes come in the form of IgM and IgG, things of that sort.
首先，产生的抗体的名称有时以 IgM 和 IgG 之类的形式出现。
This isn't a full deep-dive immunology class, but Ig stands for immunoglobulin.
这不是一门完整的深入免疫学课程，但 Ig 代表免疫球蛋白。
Okay?
好的？
So the immunoglobulins are part of the adaptive immune response in creating antibodies.
因此，免疫球蛋白是产生抗体的适应性免疫反应的一部分。
If you hear IgM, the IgM is the first of the adaptive immune responses, and it tends to come on earlier.
如果您听到 IgM，则 IgM 是适应性免疫反应中的第一个，而且往往出现得更早。
So if somebody is immunopositive for IgM for a particular type of viral or bacterial invader, that means that it was a fairly recent infection.
因此，如果某人对特定类型的病毒或细菌入侵者的 IgM 免疫呈阳性，则意味着这是最近的感染。
Later, one creates — the adaptive immune system, I should say, creates an IgG, which is the more stable form of the specific antibody that's going to recognize a given invader.
后来，适应性免疫系统，我应该说，创造了一种 IgG，这是一种更稳定的特异性抗体形式，可以识别特定的入侵者。
Andrew Huberman:
安德鲁·休伯曼：
So IgG tends to come up a little bit later.
所以 IgG 往往出现得晚一些。
So just to recap, something gets into your system through your eyes, through some hole in your skin, or caught through your mouth; sexually transmitted diseases come in through the mucus membranes that are on the genitalia, or in the genitalia.
回顾一下，某些东西通过您的眼睛、皮肤上的某个孔或通过您的嘴进入您的系统；性传播疾病通过生殖器上或生殖器内的粘膜传播。
Sexually transmitted disease, airborne disease, gets into the mucus, somehow gets into the bloodstream.
性传播疾病、空气传播疾病会进入粘液，以某种方式进入血液。
Then there's the innate response, which is a more general response of trying to contain and combat the infection or invader.
然后是先天反应，这是一种更普遍的反应，试图遏制和对抗感染或入侵者。
And then the adaptive response is the one that generates the antibodies first, the IgM response, the immunoglobulin M response, and then the immunoglobulin G response, IgG response.
然后适应性反应首先产生抗体，IgM 反应，免疫球蛋白 M 反应，然后是免疫球蛋白 G 反应，IgG 反应。
So how do we keep these three barriers, or these three defense systems to infection, tuned up?
那么，我们如何保持这三个屏障或这三个感染防御系统的调整呢？
Well, leaving aside the list of things that I mentioned before that generally enhances their function.
好吧，先把我之前提到的那些通常会增强它们功能的东西放在一边。
Things like sleep and sunlight and good nutrition, et cetera.
比如睡眠、阳光和良好的营养等等。
Andrew Huberman:
安德鲁·休伯曼：
The sort of generic things for good health.
那种对健康有益的通用事物。
One of the key ways we can do that is to keep that mucus lining in really good shape.
我们能做到这一点的关键方法之一就是保持粘液内层的良好状态。
And what does that mean?
这意味着什么？
Well, the mucus lining needs to turn over quite often, and it needs to be the correct chemistry to be a trap for the bad stuff and for it to be permeable to the good stuff, to the nutrients that we need.
好吧，粘液内层需要经常翻转，并且它需要具有正确的化学作用，才能成为坏物质的陷阱，并使其能够渗透到好物质和我们需要的营养物质。
And it is now very clear from hundreds, if not thousands, of studies that the best way to do that is to maintain a healthy so-called microbiome, the microbiome being these little bacterial organisms that are good for us that live all along our mucus pathways and even in our eyes.
现在，从数百甚至数千项研究中可以清楚地看出，做到这一点的最佳方法是维持健康的所谓微生物组，微生物组是这些对我们有益的小细菌生物体，它们生活在我们的粘液路径中，甚至在我们的眼睛里。
Now, just to be really clear, it's not just about the gut microbiome.
现在，需要明确的是，这不仅仅是肠道微生物组的问题。
We actually have a microbiome in our eyes.
我们的眼睛里实际上有一个微生物组。
We have one that's specific to our mouth.
我们有一个专门针对我们的嘴的。
Andrew Huberman:
安德鲁·休伯曼：
We have a nasal-specific microbiome.
我们有鼻腔特异性微生物组。
There's one all along the gut.
整个肠道都有一个。
And the species of microbiota that live all along the digestive tract differ from the mouth to the throat, to the stomach, intestines, and to the rectum.
从口腔到喉咙、胃、肠和直肠，整个消化道中生活的微生物群种类各不相同。
It's well established that there are healthy microbiota that live all along that length, and that they differ along that length.
众所周知，在整个长度上都存在健康的微生物群，并且它们在该长度上有所不同。
There's also an urethra microbiota, and there's a vaginal microbiota that promotes health of that environment as well.
还有尿道微生物群和阴道微生物群也可以促进该环境的健康。
So how is it that one can maintain the healthy microbiota and not favor growth of harmful bacteria, or allow that mucus lining to become too permeable to the bad stuff that can come in from the environment?
那么，如何才能维持健康的微生物群而不利于有害细菌的生长，或者让粘液内层对环境中的有害物质变得过于渗透呢？
Well, as far as we know, there are three main ways to do that.
嗯，据我们所知，有三种主要方法可以做到这一点。
The first two are purely structural and mechanical.
前两个是纯粹的结构性和机械性的。
It's very clear now from work, some of which was done at Stanford, but elsewhere as well, that the nasal microbiome is particularly good at scrubbing bacteria, at preventing certain types of infections.
现在从工作中（其中一些是在斯坦福大学完成的，但在其他地方也是如此）可以清楚地看出，鼻腔微生物组特别擅长清除细菌，预防某些类型的感染。
Andrew Huberman:
安德鲁·休伯曼：
So this is a reminder that whenever possible, unless eating or speaking, you want to be nasal breathing, not breathing through your mouth; your nose is a much better filter for viruses and bacteria than is your mouth.
所以这提醒你，只要有可能，除非吃饭或说话，否则你应该用鼻呼吸，而不是用嘴呼吸；你的鼻子比你的嘴更能过滤病毒和细菌。
The mouth contains certain structural features, even organs and cell types that can protect against incoming infection.
口腔具有某些结构特征，甚至可以防止传入感染的器官和细胞类型。
But you don't want to be a mouth breather for a variety of reasons.
但出于各种原因，你不想成为一个用嘴呼吸的人。
And there's a terrific book called "Jaws: The Story of a Hidden Epidemic," which was written by my colleagues Sandra Kahn and Paul Ehrlich at Stanford and Stanford Medicine with a foreword by Jared Diamond and Robert Sapolsky.
还有一本很棒的书，名叫《大白鲨：隐藏流行病的故事》，由我在斯坦福大学和斯坦福大学医学院的同事桑德拉·卡恩和保罗·埃利希撰写，贾里德·戴蒙德和罗伯特·萨波尔斯基作序。
So it's really a lot of heavy hitters on that book that talks about the increase in infection that one gets when breathing through the mouth, as opposed to the nose.
因此，那本书中确实有很多重要人物都谈到了通过嘴而不是鼻子呼吸时感染的增加。
Now of course, during hard exercise, one breathes through the mouth.
当然，现在在剧烈运动时，人们是通过嘴呼吸的。
That's not necessarily bad.
这不一定是坏事。
When one is eating or speaking, that's not necessarily bad at all.
当一个人在吃饭或说话时，这并不一定是坏事。
I guess it depends on what you're saying.
我想这取决于你所说的。
That was a joke.
那是个笑话。
But in general, when possible you want to be breathing through your nose.
但一般来说，如果可能的话，您希望通过鼻子呼吸。
Many people have trouble breathing through their nose because of so-called deviated septums or chronically collapsed sinuses.
由于所谓的鼻中隔偏曲或鼻窦长期塌陷，许多人通过鼻子呼吸困难。
The best way to dilate those sinuses is actually to breathe through your nose.
扩张鼻窦的最佳方法实际上是通过鼻子呼吸。
So it can take a little bit of time, but there is some plasticity to the sinuses.
所以这可能需要一点时间，但鼻窦有一定的可塑性。
And so, be a nose breather, not a mouth breather — you will combat more of the infections that you are constantly confronted with.
因此，用鼻子呼吸，而不是用嘴呼吸——你将对抗更多你经常遇到的感染。
I should mention that we are always bombarded with different types of bacteria, viruses, and parasites in our environment.
我应该提到的是，我们的环境中总是受到不同类型的细菌、病毒和寄生虫的轰炸。
And that the goal, of course is to reinforce your immune system so you can keep these things at bay and not get sick.
当然，目标是增强您的免疫系统，这样您就可以远离这些东西并且不生病。
There's actually a paper that was published in Cell Reports, Cell Press journal, excellent journal that showed that the nasal microbiome, it has particular species of microbiota that are good at fighting off infection.
实际上，有一篇论文发表在《Cell Reports》、《Cell Press》杂志上，该杂志是优秀杂志，表明鼻腔微生物组具有擅长抵抗感染的特定微生物群种类。
Andrew Huberman:
安德鲁·休伯曼：
There has not been a direct link between particular patterns of nasal breathing and the nasal microbiome yet.
目前，特定的鼻呼吸模式与鼻腔微生物组之间尚未存在直接联系。
But oxygenation of that environment, by breathing through your nose, turns out to be quite important overall for enhancing it as a filter.
但事实证明，通过鼻子呼吸，该环境的氧合对于增强其作为过滤器的作用非常重要。
So don't just think of your nose as something to smell foods and to bring in air.
因此，不要仅仅认为鼻子是用来闻食物和吸入空气的。
It's also an active filter for things that could invade you.
它也是一个主动过滤器，可以过滤可能侵入您的事物。
The other way to try and keep out bad things and to avoid getting sick is the advice that your mother, and certainly my mother gave me, which is to not touch your eyes after touching other people or touching other surfaces.
另一种避免坏事和避免生病的方法是你母亲，当然还有我母亲给我的建议，那就是在接触其他人或接触其他表面后不要触摸眼睛。
And as I mentioned earlier, we tend to do this subconsciously and that, but the reason to avoid doing that is the eyes are a primary entry point for a lot of bacteria and viruses.
正如我之前提到的，我们倾向于下意识地做这做那，但要避免这样做的原因是眼睛是许多细菌和病毒的主要进入点。
You're constantly lubricating the surface of your eyes with the so-called lacrimal glands and tears, and things of that sort.
你不断地用所谓的泪腺和眼泪之类的东西来润滑眼睛的表面。
Andrew Huberman:
安德鲁·休伯曼：
If you've ever noticed, when you wake up in the morning, you have some sleep in your eyes, either kind of crusty stuff in the corners of your eyes or on your eyelashes; that sleep, that crust are actually dead bacteria that you've successfully battled during the night.
如果你有没有注意到，当你早上醒来的时候，你的眼睛里会残留一些睡意，要么是眼角或者睫毛上有一些硬皮的东西；睡觉时，结痂实际上是你在夜间成功对抗的死细菌。
Okay?
好的？
That's what that is.
就是这样。
It's not the accumulation of some healthy tissue, it's the accumulation of that, your healthy mucus membranes and tears and other things that are specifically combating those bacteria.
这不是某些健康组织的积累，而是健康粘膜、眼泪和其他专门对抗这些细菌的物质的积累。
So I know that sounds a little bit gross, but that's what that is.
所以我知道这听起来有点恶心，但事实就是如此。
So you're wiping away the casualties of a battle that you fought at night.
所以你正在消除夜间战斗的伤亡。
So during the daytime, you don't want to introduce viruses and things to your eyes as much as possible.
所以白天尽量不要把病毒和东西引入眼睛。
It is a primary site of entry.
它是主要的进入地点。
This is why people wear goggles in surgical units, and things of that sort, to try and avoid getting things into their eyes, very, very important.
这就是为什么人们在手术室戴护目镜之类的东西，以避免东西进入眼睛，非常非常重要。
Andrew Huberman:
安德鲁·休伯曼：
And then the third way to keep a healthy line of defense for your entire mucus tract is to enhance the proliferation of good gut microbiota.
保持整个粘液道健康防线的第三种方法是增强良好肠道微生物群的增殖。
The best way to enhance the quality of your gut microbiome and the mucus lining that serves as this protective layer all along your body is to ingest two to four servings a day of fermented foods, low-sugar fermented foods.
提高肠道微生物群和作为全身保护层的粘液内层质量的最佳方法是每天摄入两到四份发酵食品、低糖发酵食品。
I've talked about this before a bunch of times on the podcast, but these are data from my colleague Justin Sonnenberg's lab at Stanford Med.
我之前在播客上多次讨论过这个问题，但这些数据来自我的同事贾斯汀·索南伯格在斯坦福大学医学院的实验室。
And there I just wiped my eyes.
我只是擦了擦眼睛。
Yep, you got me.
是的，你抓住了我。
But a paper published in the journal Cell, which is a absolutely spectacular journal, really points to the fact that when people eat fermented foods, two to four servings per day, it helps reduce the activity of certain cytokines.
但《细胞》杂志上发表的一篇论文确实指出了这样一个事实：当人们每天吃两到四份发酵食品时，它有助于降低某些细胞因子的活性，这是一本绝对令人惊叹的杂志。
Now, you know what those are, right?
现在，你知道那些是什么了，对吧？
Andrew Huberman:
安德鲁·休伯曼：
Cells make cytokines to call out "help me, help me" to reduce the amount of cytokines, the so-called inflammatome.
细胞制造细胞因子来喊“救救我，救救我”，以减少细胞因子的数量，即所谓的炎症。
Now that doesn't render those cells more vulnerable.
但这并不会使这些细胞变得更加脆弱。
The reason they saw a reduction in IL-6 and IL-1 and some of these other cytokines is because when people have a healthy gut microbiome, there are fewer cells in the body being infected from outside infections, and therefore less of a reason for cells to be crying out help, because they are thriving, not suffering.
他们发现 IL-6 和 IL-1 以及其他一些细胞因子减少的原因是，当人们拥有健康的肠道微生物组时，体内受到外界感染的细胞就会减少，因此细胞就没有理由大声呼救，因为它们正在蓬勃发展，而不是遭受痛苦。
So don't wipe your eyes, keep your hands clean.
所以不要擦眼睛，保持双手清洁。
Everyone tells you that, right?
每个人都这么告诉你，对吗？
Keep your hands clean.
保持双手清洁。
Don't wipe.
别擦。
Andrew Huberman:
安德鲁·休伯曼：
"Keep your hands clean." Everyone tells you that, right?
“保持双手清洁。”每个人都这么告诉你，对吗？
"Keep your hands clean." Don't wipe your eyes.
“保持双手清洁。”别擦眼睛。
Be a nasal breather, not a mouth breather, unless you're speaking, exercising, or eating.
用鼻子呼吸，而不是用嘴呼吸，除非你在说话、锻炼或吃饭。
And keep a healthy gut microbiome by eating two to four servings a day of quality, low sugar fermented foods, things like sauerkraut, things like natto, if you can access that.
每天吃两到四份优质低糖发酵食品，如酸菜、纳豆等，保持健康的肠道微生物群，如果你能吃到的话。
I've tried it before.
我以前尝试过。
It's interesting, sort of an acquired taste.
这很有趣，有点后天的品味。
Kimchi, pickles, again, low sugar sources are going to be the sources that are going to be most effective for this.
泡菜、泡菜等低糖来源将是最有效的来源。
Andrew Huberman:
安德鲁·休伯曼：
So now you're armed with three ways to enhance the function of your immune system and combat infection.
现在，您已掌握了三种增强免疫系统功能和对抗感染的方法。
That is, I like to think, separate from the typical type of information that you get, such as, "Get good sleep, good nutrition, good social connection," et cetera.
我认为，这与您获得的典型信息类型不同，例如“获得良好的睡眠、良好的营养、良好的社交关系”等等。
All that stuff still holds true, but these three other points, I think, can really make a substantial difference in terms of bolstering the immune system, your immune system.
所有这些内容仍然成立，但我认为，其他三点确实可以在增强免疫系统（即您的免疫系统）方面产生重大影响。
Andrew Huberman:
安德鲁·休伯曼：
I do want to mention, because these names are going to come up several times during this episode, that while interleukins like IL-6 and IL-1 encourage inflammation, they are these "help me" signals that call in cells to gobble up invaders.
我确实想提一下，因为这些名字在这一集中会多次出现，虽然像 IL-6 和 IL-1 这样的白细胞介素会促进炎症，但它们是这些“帮助我”的信号，可以召唤细胞吞噬入侵者。
There are some interleukins that are anti-inflammatory, and the one that I'd like to highlight in particular, because it will come up again in a little bit, is interleukin-10.
有一些白细胞介素具有抗炎作用，我想特别强调的是白细胞介素-10，因为它稍后会再次出现。
So not all of the IL ...
所以并不是所有的IL...
insert number.
插入号码。
Not all of the interleukins are inflammatory, some are anti-inflammatory.
并非所有白细胞介素都具有炎症作用，有些具有抗炎作用。
So that's an important point to keep in mind as we go forward.
因此，这是我们前进时需要牢记的重要一点。
Andrew Huberman:
安德鲁·休伯曼：
Next, I'd like to talk about what's called sickness behavior.
接下来我想谈谈什么是病态行为。
And indeed there is a category of behavior that we call sickness behavior that is very informative as to the things that we can do to avoid getting sick.
事实上，有一类我们称之为疾病行为的行为，对于我们可以采取哪些措施来避免生病提供了非常丰富的信息。
Now, this notion of sickness behavior goes back several decades or more.
现在，这种疾病行为的概念可以追溯到几十年或更久以前。
And it's a very interesting way of looking at the function of the immune system, because what it does is it bridges us from this thing that we're calling the immune system, where it's T cells and B cells and cytokines and leukocytes, and it starts taking us into the realm of the nervous system, because of course, the nervous system controls behavior.
这是观察免疫系统功能的一种非常有趣的方式，因为它的作用是将我们与我们所说的免疫系统（其中包括 T 细胞、B 细胞、细胞因子和白细胞）联系起来，它开始将我们带入神经系统的领域，因为当然，神经系统控制着行为。
Andrew Huberman:
安德鲁·休伯曼：
So sickness behavior is a suite of responses that we tend to all undergo when we are feeling sick.
因此，疾病行为是我们在感到生病时都会经历的一系列反应。
So this is going to vary from person to person, but there's some general categories of things that we all do, and that happen to all of us after we are wounded or sick or dealing with an infection of any kind.
因此，这因人而异，但我们都会做一些一般类别的事情，这些事情在我们受伤、生病或处理任何类型的感染后都会发生在我们所有人身上。
And by examining sickness behavior in some detail, it can be really informative as to routes that we can take to health.
通过更详细地检查疾病行为，它可以为我们提供走向健康的途径提供真正的信息。
Andrew Huberman:
安德鲁·休伯曼：
So the main thing about sickness behavior is that it tends to involve a slowing of our usual levels of activity.
因此，疾病行为的主要特点是它往往会导致我们平时活动水平的减慢。
People start to feel lethargic, or they feel like the activities that previously they could do with relative ease are very difficult for them, or somewhat overwhelming.
人们开始感到昏昏欲睡，或者感觉以前可以相对轻松地完成的活动对他们来说非常困难，或者有些难以承受。
The other thing you start to see is that people, and animals, by the way, stop grooming.
顺便说一下，你开始看到的另一件事是，人和动物都不再理毛了。
They stop taking care of themselves, not necessarily stop showering, although oftentimes that's the case.
他们不再照顾自己，不一定停止洗澡，尽管情况经常如此。
But they will stop doing their hair, they'll stop putting on makeup.
但他们会停止做头发，停止化妆。
Depending on whether or not they did that before, they might stop.
根据他们之前是否这样做过，他们可能会停止。
Animals will stop licking and grooming themselves.
动物将停止舔舐和梳理自己。
People will stop taking care of their cosmetic appearance.
人们将不再关心自己的外表。
Andrew Huberman:
安德鲁·休伯曼：
Now, it's not just because they don't care how they look when they're sick; it's because there's this overall suppression of certain kinds of activities and an enhancement of other kinds of activities.
现在，这不仅仅是因为他们不关心自己生病时的样子；而是因为他们不关心自己生病时的样子。这是因为某些类型的活动受到总体抑制，而其他类型的活动则得到增强。
And this is really important.
这非常重要。
Sickness behavior is actually a motivated state.
疾病行为实际上是一种动机状态。
It's a state that's designed to accomplish certain things.
这是一种旨在完成某些事情的状态。
Andrew Huberman:
安德鲁·休伯曼：
One of the other features of sickness behavior, in addition to being lethargic, loss of grooming, will be a loss of appetite, right?
病态行为的另一个特征之一，除了昏昏欲睡、失去修饰外，还会是食欲不振，对吗？
Oftentimes people who have a great appetite normally just won't feel hungry at all.
通常，食欲旺盛的人根本不会感到饥饿。
And there's several theories as to why this would be — one prominent idea in the literature is that, it's to discourage vomiting and diarrhea, which, of course, can be infectious to other people.
关于为什么会这样，有几种理论——文献中的一个突出观点是，这是为了阻止呕吐和腹泻，当然，这可能会传染给其他人。
So that's a theory.
所以这是一个理论。
I don't know that, that's ever been tested directly, but that's one idea.
我不知道，这曾经被直接测试过，但这是一个想法。
Andrew Huberman:
安德鲁·休伯曼：
The other idea is that it's simply to harbor more resources for sake of repair.
另一个想法是，这只是为了储存更多资源以进行修复。
And I want to talk about that, because we are all told to get extra sleep when we aren't feeling well, or to rest.
我想谈谈这个，因为我们都被告知当我们感觉不舒服时要多睡觉，或者要休息。
But just like any good two- or three-year-old constantly asks, "Why?
但就像任何两三岁的好孩子经常问的那样：“为什么？
Why?" good scientists, good people who are interested in health information should always be asking, "Why?
为什么？”优秀的科学家、对健康信息感兴趣的优秀的人应该总是问：“为什么？
Why should I get more sleep?
为什么我应该多睡觉？
What happens in sleep that I should get more sleep when I'm sick?
当我生病时，睡眠中会发生什么，我应该多睡觉？
Why shouldn't I just push through this?" And there are a couple of reasons for this that have been established in the literature.
我为什么不应该坚持下去呢？”文献中已经确定了造成这种情况的几个原因。
Andrew Huberman:
安德鲁·休伯曼：
The first is that there does seem to be something useful about slowing circulation when we are ill.
首先，当我们生病时减缓血液循环似乎确实有用。
One idea that has some data to support it is that when we slow our circulation — our blood circulation — so not running around so much or running at all, but rather lying down, getting extra rest, maybe sleeping, maybe even just remaining still, is that the lymphatic system, which carries a lot of the immune-related cells and fluids, is able to ramp-up its levels of activity.
一个有数据支持的想法是，当我们减慢我们的循环——我们的血液循环——所以不跑那么多或根本不跑步，而是躺下，得到额外的休息，也许睡觉，甚至可能只是保持静止时，携带大量免疫相关细胞和液体的淋巴系统能够提高其活动水平。
So this is interesting, right?
所以这很有趣，对吧？
Andrew Huberman:
安德鲁·休伯曼：
So reducing circulation of the blood, but increasing circulation of the lymphatic system.
因此减少血液循环，但增加淋巴系统的循环。
You've all probably been familiar with the lymphatic system.
你们可能都熟悉淋巴系统。
When you're combating an infection, your lymph nodes can get sore.
当您对抗感染时，您的淋巴结可能会疼痛。
You've got lymph nodes behind your ears, in your groin, your armpits, around your throat, around near your thyroid, in your throat, et cetera.
耳朵后面、腹股沟、腋窝、喉咙周围、甲状腺附近、喉咙等处都有淋巴结。
So that's the other reason.
这就是另一个原因。
Andrew Huberman:
安德鲁·休伯曼：
Now some people, when they get sick, get ...
现在有些人，当他们生病时，会...
psychologically go into a very vulnerable state where they really, really want people, other people, to take care of them.
在心理上进入一种非常脆弱的状态，他们真的非常希望人们、其他人来照顾他们。
You've probably witnessed this, or you feel this way yourself.
您可能亲眼目睹过这一点，或者您自己也有这种感觉。
About 50% of people have that response.
大约 50% 的人有这样的反应。
They really want to be taken care of.
他们真的很想被照顾。
Andrew Huberman:
安德鲁·休伯曼：
Now, when you think about it from an adaptive perspective, this makes sense, right?
现在，当您从适应性角度思考时，这是有道理的，对吧？
A member of our species is ill, and they more or less will cry out for help, in one form or another, to the other members of their species, to take care of them.
我们物种的成员生病了，他们或多或少会以某种形式向物种的其他成员呼救，以照顾他们。
And of course, this will be especially apparent in cases where people are young enough or incapacitated enough that they can't actually get resources on their own.
当然，当人们足够年轻或足够无能力以至于他们实际上无法自己获得资源的情况下，这一点尤其明显。
If you've ever been really sick, just getting up and going to the fridge or to the restroom can feel like a monumental task.
如果您曾经病得很重，仅仅起床去冰箱或去洗手间就感觉像是一项艰巨的任务。
Andrew Huberman:
安德鲁·休伯曼：
So about 50% of people report, or describe, seeking of help and support when they're sick.
因此，大约 50% 的人报告或描述在生病时寻求帮助和支持。
But you could also imagine how this would be a very nonadaptive response because it increases the opportunity to spread infection to the caretaker.
但你也可以想象这将是一种非常非适应性的反应，因为它增加了将感染传播给看护者的机会。
So that's an interesting consideration.
所以这是一个有趣的考虑。
Andrew Huberman:
安德鲁·休伯曼：
Another 50% of people seem to have the opposite response when they're sick.
另外 50% 的人在生病时似乎有相反的反应。
So somehow, regardless of how they were prior to getting ill, the sickness behavior that's engaged by these neural circuits in the brain, they are indeed neural circuits in the brain, create a "Stay away from me.
所以不知何故，无论他们在生病之前如何，大脑中这些神经回路所参与的疾病行为，它们确实是大脑中的神经回路，创造了“离我远点”。
I don't want to be bothered, I want to be left alone.
我不想被打扰，我想一个人呆着。
I don't want to be taken care of." Right?
我不想被照顾。”正确的？
It's not stubbornness.
这不是固执。
It's literally a lack of interest, or a disinterest in social connection, when one is sick.
当一个人生病时，这实际上是一种缺乏兴趣，或者对社交联系不感兴趣。
Andrew Huberman:
安德鲁·休伯曼：
And you see this in animals too, some animals will seek out other members of their species.
你在动物身上也看到了这一点，有些动物会寻找其物种的其他成员。
Others like my, unfortunately, now passed-away bulldog Costello, when he was sick, I always knew because he would go around the back of the house, and he would just hide there.
其他人，比如我不幸去世的斗牛犬科斯特洛，当他生病时，我总是知道，因为他会绕到房子后面，然后躲在那里。
He would just take himself away from everybody else.
他只会让自己远离其他人。
He did not want to be taken care of, and it was just a natural response to him.
他不想被照顾，这只是他自然的反应。
I don't think he was trying to prevent me from getting whatever it was that he had.
我不认为他是想阻止我得到他所拥有的一切。
Andrew Huberman:
安德鲁·休伯曼：
So if ever somebody doesn't want to be taken care of, or if they do want to be taken care of, realize that people tend to fall into these two bins naturally, and animals tend to fall into these bins, regardless of what species they are.
因此，如果有人不想被照顾，或者如果他们确实想要被照顾，请意识到人们往往会自然地落入这两个垃圾箱，而动物往往会落入这两个垃圾箱，无论它们是什么物种。
It's about 50/50.
大约是 50/50。
And again, this sickness behavior is a motivated state.
再说一遍，这种病态行为是一种动机状态。
It's designed to slow circulation of the blood, increase circulation of the lymph and the other killer cells in the body, reduce the probability of infecting others by reducing, it's thought, diarrhea and vomit — but also breathing on others, interacting with others.
它的目的是减缓血液循环，增加体内淋巴和其他杀伤细胞的循环，通过减少腹泻和呕吐来降低感染他人的可能性，而且还可以减少对他人的呼吸，与他人互动。
Andrew Huberman:
安德鲁·休伯曼：
And in some cases it will activate this, I don't want to call it a regressed state, but many people feel somewhat more, if they are adults, they feel more childlike when they are ill, and they want to be taken care of very badly.
而且在某些情况下它会激活这个，我不想称之为倒退状态，但是很多人感觉更多一些，如果他们是成年人，他们生病的时候感觉更孩子气，他们非常想要被照顾。
Some of it might be learned, some of it might be innate, we don't know.
有些可能是后天习得的，有些可能是天生的，我们不知道。
But the sickness behavior is very interesting for a couple of reasons.
但由于几个原因，这种疾病行为非常有趣。
Andrew Huberman:
安德鲁·休伯曼：
First of all, it mimics another state that has been described in the neuroscience literature, which is major depression.
首先，它模仿了神经科学文献中描述的另一种状态，即重度抑郁症。
And in both sick individuals, sick from bacterial viral infection, and in people with major depression, it's been shown that there are robust increases in the levels of interleukin-6 and tumor necrosis factor alpha.
研究表明，在细菌病毒感染患者和重度抑郁症患者中，白细胞介素 6 和肿瘤坏死因子 α 的水平大幅增加。
So there is an idea now circulating that depression involves these inflammatory cytokines being very active, and we know that illness involves inflammatory cytokines being very active.
因此，现在有一种观点认为，抑郁症与这些炎症细胞因子非常活跃有关，而我们知道疾病与炎症细胞因子非常活跃有关。
Andrew Huberman:
安德鲁·休伯曼：
So if you think about it, the similarity between major depression and being sick ought to be able to point us in a direction of interventions that could help us either prevent illness or move through illness more quickly.
因此，如果你仔细想想，重度抑郁症和生病之间的相似性应该能够为我们指明干预的方向，帮助我们预防疾病或更快地摆脱疾病。
But as we head in that direction, because indeed that's the case, I just want to emphasize that sickness behavior is what provides this bridge between the immune system and the nervous system.
但当我们朝着这个方向前进时，因为事实确实如此，我只想强调疾病行为是在免疫系统和神经系统之间架起这座桥梁的原因。
And what we'll soon see also is that healthy behavior, behavior that allows us to avoid infection, also points to a clear bridge between the nervous system and the immune system.
我们很快就会看到，健康的行为，让我们避免感染的行为，也指出了神经系统和免疫系统之间的清晰桥梁。
Andrew Huberman:
安德鲁·休伯曼：
That it isn't just that we have a brain and body and our organs and then we have an immune system.
我们不仅有大脑、身体和器官，还有免疫系统。
That's true, but they're interacting all the time.
确实如此，但他们一直在互动。
And this is going to lead us to a place where it's going to be very clear, and not at all surprising, how certain patterns of thinking and certain behaviors that we can elect to take can help enhance our immune system function and vice versa.
这将引导我们到达一个非常清晰且毫不奇怪的地步：我们可以选择采取的某些思维模式和某些行为如何有助于增强我们的免疫系统功能，反之亦然。
Andrew Huberman:
安德鲁·休伯曼：
There are two other features of sickness behavior definitely worth pointing out.
疾病行为还有另外两个特征绝对值得指出。
One is a theory, which is that the reduced appetite, in particular appetite for protein-rich foods when sick, is thought to be an attempt, a subconscious attempt of the organism to reduce the amount of iron that it's taking in.
一种理论认为，食欲下降，特别是生病时对富含蛋白质食物的食欲下降，被认为是机体的一种尝试，一种潜意识的尝试，以减少其摄入的铁量。
Andrew Huberman:
安德鲁·休伯曼：
Now, typically the amount of iron intake that's recommended, or more or less is for men, it's about eight milligrams per day, for women it's anywhere from 18 to 27 milligrams per day, depending on whether or not they're pregnant, lactating or menstruating, et cetera.
现在，通常建议的铁摄入量（或更多或更少）对于男性来说是每天大约 8 毫克，对于女性来说是每天 18 到 27 毫克，具体取决于她们是否怀孕、哺乳或月经等。
The ranges can vary.
范围可能有所不同。
And indeed it's true that if iron levels in the blood go too high, like over 45 milligrams per day can be very toxic to the system.
事实上，如果血液中的铁含量过高，例如每天超过 45 毫克，就会对系统产生很大的毒性。
Andrew Huberman:
安德鲁·休伯曼：
But the theory that's prominent in the biology literature and in the health literature is that the reduction in appetite is actually an attempt to reduce iron intake, specifically because many bacteria and other forms of infection seem to thrive when levels of iron in the blood are high.
但生物学文献和健康文献中流行的理论是，食欲的降低实际上是为了减少铁的摄入量，特别是因为当血液中的铁含量较高时，许多细菌和其他形式的感染似乎会大量繁殖。
Now, I don't want to see anyone take this to extreme and suddenly do an iron-deprivation diet in order to get well.
现在，我不想看到有人为了康复而采取极端的做法，突然采取缺铁饮食。
But it's an interesting theory that I'd be remiss if I didn't mention, because it makes good sense.
但这是一个有趣的理论，如果我不提及，那就是我的失职，因为它很有道理。
Andrew Huberman:
安德鲁·休伯曼：
Iron is actually attached to hemoglobin and red blood cells in the bloodstream.
铁实际上附着在血液中的血红蛋白和红细胞上。
Normally, that can help us quite a lot.
通常，这可以帮助我们很多。
It's also in muscle.
它也存在于肌肉中。
I should mention that.
我应该提一下。
Iron can be sequestered into muscle.
铁可以被隔离在肌肉中。
And iron serves a lot of important health-promoting roles.
铁具有许多重要的促进健康的作用。
But by reducing appetite and thereby reducing iron intake, it does reduce the capacity of certain things, including infections, to travel in certain compartments within the body.
但通过降低食欲从而减少铁的摄入量，它确实会降低某些物质（包括感染）在体内某些部位传播的能力。
So again, that's just theory, but I think many of you are probably familiar with not having an appetite when you're sick.
再说一遍，这只是理论，但我想你们中的许多人可能都熟悉生病时没有胃口。
Andrew Huberman:
安德鲁·休伯曼：
The other thing that's very typical of people with major depression is loss of appetite.
重度抑郁症患者的另一个典型症状是食欲不振。
Not always, but often loss of appetite.
并非总是如此，但经常食欲不振。
So here again, we have loss of appetite in sickness behavior, loss of appetite in major depression.
因此，我们再次将食欲不振归咎于疾病行为，食欲不振归咎于严重抑郁症。
And perhaps not surprisingly, one of the major symptoms of sickness behavior and major depression that map more or less onto one another, is loss of libido or interest, not just in social interactions but in sex and reproduction.
也许并不奇怪，疾病行为和重度抑郁症的主要症状之一或多或少相互映射，就是性欲或兴趣的丧失，不仅在社交互动方面，而且在性和生殖方面。
And so again, if you think about sickness behavior and depression, they are very, very similar.
再说一次，如果你考虑一下疾病行为和抑郁症，它们非常非常相似。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so sickness behavior and major depression have certain core features in common.
好的，疾病行为和重度抑郁症有某些共同的核心特征。
We need to therefore ask ourselves why and how does being sick influence the way that we think and perceive our environment, and impact our appetite, whether or not we want to be cared for more or cared for less?
因此，我们需要问自己，为什么生病以及如何影响我们思考和感知环境的方式，并影响我们的食欲，无论我们想要得到更多的照顾还是更少的照顾？
Again, people tend to diverge into two different bins there.
同样，人们往往会分为两个不同的垃圾箱。
And believe it or not, the pathway for this has been identified.
不管你信不信，实现这一目标的途径已经确定。
Andrew Huberman:
安德鲁·休伯曼：
When we have an infection someplace in our body, and it could be up in our head, it could be a sinus infection, it could be an ear infection, or I should also mention many of these same mechanisms can also be the consequence of a wound or an injury to the body.
当我们身体的某个部位受到感染时，它可能在我们的头部，可能是鼻窦感染，可能是耳朵感染，或者我还应该提到，许多这些相同的机制也可能是身体受伤或受伤的结果。
A back injury or a slipped disc or a, I guess it's called a herniated disc, is the way that you hear it described.
背部受伤或椎间盘突出，或者，我猜这被称为椎间盘突出，这就是您所听到的描述方式。
When we have that we can be kind of irritable, we don't want to do certain things and we just want to be left alone.
当我们遇到这种情况时，我们可能会变得烦躁，不想做某些事情，只想一个人呆着。
Things are harder.
事情变得更难了。
How?
如何？
Why?
为什么？
Andrew Huberman:
安德鲁·休伯曼：
Well, there's a known pathway, which is the so-called vagus nerve that connects the body and the brain, signals to particular brain sites to engage this category of motivational state that we call sickness behavior.
嗯，有一条已知的通路，即连接身体和大脑的所谓迷走神经，向特定的大脑部位发出信号，以参与我们称之为疾病行为的此类动机状态。
Many of you have probably heard of the vagus.
你们中的许多人可能听说过迷走神经。
Vagus, vagus.
迷走神经，迷走神经。
The vagus nerve is a very extensive nerve pathways.
迷走神经是一条非常广泛的神经通路。
The 10th cranial nerve comes out of the back of the brain stem, heads into the body and branches out extensively to innervate, or connect, to many of our organs, including our lungs, our heart, our gut, et cetera.
第十脑神经从脑干后部发出，进入身体并广泛分支，支配或连接到我们的许多器官，包括我们的肺、心脏、肠道等。
And all of those organs are able also to send neural signals back up to the brain.
所有这些器官也能够将神经信号发送回大脑。
Andrew Huberman:
安德鲁·休伯曼：
We sometimes hear the vagus as the route to calming ourselves down.
我们有时会听到迷走神经是让自己平静下来的途径。
Unfortunately, that's more or less a myth that I don't know how it got propagated.
不幸的是，这或多或少是一个神话，我不知道它是如何传播的。
You have lots of different pathways in the vagus, usually vagal stimulation actually creates more arousal and alertness, although it does have multiple pathways.
迷走神经中有很多不同的通路，通常迷走神经刺激实际上会产生更多的唤醒和警觉性，尽管它确实有多种通路。
But there have now been many studies of the vagus in various contexts, including in sickness behavior, and it's very clear that the vagus nerve is the fast pathway by which an infection in the body is signaled to the brain, to a particular location in the brain called the hypothalamus, which harbors a lot of different types of neurons.
但现在已经有很多关于迷走神经在不同情况下的研究，包括在疾病行为中，很明显，迷走神经是向大脑发出身体感染信号的快速通道，通过它向大脑中称为下丘脑的特定位置发出信号，该位置包含许多不同类型的神经元。
Andrew Huberman:
安德鲁·休伯曼：
Neurons for instance, in the preoptic area that increase body temperature and fever, right?
例如，视前区的神经元会增加体温和发烧，对吗？
That's one of the most important things, is to increase body temperature in order to, it's the body's attempt to kill off this invader because many viruses and many bacteria don't survive well at elevated heat.
这是最重要的事情之一，就是提高体温，以便身体试图杀死这种入侵者，因为许多病毒和许多细菌在高温下无法很好地生存。
That's the function of a fever.
这就是发烧的作用。
A fever actually has a functional role.
发烧实际上具有功能性作用。
So in biology, we like complicated words.
所以在生物学中，我们喜欢复杂的单词。
So we call anything that increases body temperature or creates a fever a "pyrogen."
因此，我们将任何会升高体温或引起发烧的物质称为“热原”。
Andrew Huberman:
安德鲁·休伯曼：
Many years ago in my undergraduate years, I was working on pyrogens, injecting something called lipopolysaccharide into the belly, which then gives you a fever.
许多年前，在我读本科的时候，我正在研究热原，将一种叫做脂多糖的东西注射到腹部，然后让你发烧。
The way it does that is LPS causes an inflammation response in the gut.
LPS 的作用方式是引起肠道炎症反应。
The gut doesn't know what is happening.
肠道不知道发生了什么。
The stomach cells don't know what's happening.
胃细胞不知道发生了什么。
So they just start secreting the IL-6, the IL-1, all those cytokines.
所以它们开始分泌 IL-6、IL-1 和所有这些细胞因子。
The killer cells migrate into the gut, that's why you sometimes get a stomachache when you don't feel well.
杀伤细胞迁移到肠道，这就是为什么当你感觉不舒服时有时会胃痛。
You have a flu, or something like it.
你得了流感，或者类似的东西。
Andrew Huberman:
安德鲁·休伯曼：
A neural signal, electrical signals get sent up to the hypothalamus.
神经信号、电信号被发送到下丘脑。
The hypothalamus says, "Oh, I don't know what's going on out there, but there's a signal.
下丘脑说：“哦，我不知道外面发生了什么，但有一个信号。
Something's going on.
有事发生了。
Let's just heat up the body.
让我们先把身体热起来吧。
Let's just start cooking whatever it is out there." And of course you don't want fever to go too high because you can kill brain cells, but within a particular range that the fever is a functional and adaptive response.
不管外面有什么，我们就开始做饭吧。”当然，你不希望发烧太高，因为会杀死脑细胞，但在特定范围内，发烧是一种功能性和适应性反应。
Okay?
好的？
So if you're taking drugs to try and lower the fever, that might make you feel more comfortable, but actually that's limiting the response that your body is creating in order to try and kill off that invader.
因此，如果您服用药物来尝试降低发烧，这可能会让您感觉更舒服，但实际上这限制了您的身体为试图杀死入侵者而产生的反应。
Andrew Huberman:
安德鲁·休伯曼：
And again, you don't want fever to go too high.
再说一次，你不希望发烧太高。
This is going to vary depending on age.
这会根据年龄而变化。
You can look up online what the range, tolerable ranges are for fever.
你可以上网查一下发烧的范围、可以忍受的范围是多少。
But when you're trying to lower body temperature, when you have a fever, unless you're heading into dangerous levels of heating up, that's actually the wrong way to take your system if you do, indeed, want to kill off that invader.
但是，当你试图降低体温时，当你发烧时，除非你正处于危险的升温水平，否则如果你确实想杀死入侵者，那么这实际上是错误的方式来控制你的系统。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so the vagus nerve is the quick response.
好的，迷走神经是快速反应的。
It also sends input to areas of the brain that change your perception of the outside world.
它还向大脑区域发送输入，改变你对外部世界的看法。
One of the most obvious of these, obvious once I tell it to you, is photophobia, right?
其中最明显的问题之一，一旦我告诉你，就很明显，就是畏光，对吗？
I love bright sunshine.
我喜欢明媚的阳光。
I love bright lights when I want to be alert.
当我想保持警惕时，我喜欢明亮的灯光。
We all have different levels of light sensitivity.
我们都有不同程度的光敏感度。
Andrew Huberman:
安德鲁·休伯曼：
But most people when they are sick, when there's an inflammation response in the body, they feel like bright lights are kind of aversive.
但大多数人在生病时，当体内出现炎症反应时，他们会觉得明亮的灯光有点令人厌恶。
They get a well-described kind of classical photophobia, and that's mediated by a pathway that goes from your eye to an area of your thalamus called the anterior nucleus of the thalamus.
他们患有一种众所周知的经典畏光症，这是由一条从眼睛到丘脑区域（称为丘脑前核）的通路介导的。
This is work that was done by Clifford Saper at Harvard Medical School.
这是哈佛医学院的克利福德·萨珀 (Clifford Saper) 完成的工作。
It's really beautiful work.
这真是一个美丽的工作。
And then from there up to the outer lining of the brain, which is the meninges, just sort of on the outside of the brain where the brain starts to interface with some of the other connective tissues; we'll talk more about these later.
然后从那里到大脑的外层，即脑膜，就在大脑的外部，大脑开始与其他一些结缔组织接触；我们稍后会详细讨论这些。
Andrew Huberman:
安德鲁·休伯曼：
It can actually create a photophobia and a headache when one is ill.
当一个人生病时，它实际上会产生畏光和头痛。
So here's the pathway.
这就是途径。
Some invader gets into your system because you wiped your eyes, or got in through your mouth, you didn't listen to your mother and got in through your eyes.
有些入侵者进入你的系统是因为你擦了眼睛，或者是通过你的嘴进入的，你不听你妈妈的话，而是通过你的眼睛进入的。
You're feeling sick, something's going on there.
你感觉不舒服，那里发生了一些事情。
You have a stomachache because of all the inflammation there.
你胃痛是因为那里有炎症。
Andrew Huberman:
安德鲁·休伯曼：
The signal goes up from your vagus nerve, you're heating up with a fever, you've got photophobia because you've activated this pathway by which what would normally be tolerable light is triggering this thalamic nucleus, the anterior thalamus, that's projecting up to the meninges.
信号从你的迷走神经发出，你发烧了，你畏光了，因为你激活了这条通路，通常可以忍受的光通过这条通路触发了丘脑核，即丘脑前部，它投射到脑膜。
You've got a headache in response to looking at light.
您因看光而感到头痛。
It's basically triggering an overall pathway to get you to go into a quiet, dark place and rest.
它基本上会触发一条整体路径，让你进入一个安静、黑暗的地方休息。
Andrew Huberman:
安德鲁·休伯曼：
And the last element I'd like to talk about is the rest.
我想谈谈的最后一个因素是其余的。
There's something that gets triggered from the body to the brain to the hypothalamus, and we think we know which hypothalamic area it is.
有某种东西从身体到大脑再到下丘脑被触发，我们认为我们知道它是哪个下丘脑区域。
It's the supraoptic nucleus, we think.
我们认为它是视上核。
Supraoptic because it's right above your so-called optic chiasm.
视上，因为它位于所谓的视交叉上方。
If you want to look up where that is, it's right above the roof of your mouth.
如果你想抬头看看它在哪里，它就在你的上颚上方。
And there are nuclei there that promote the desire to sleep even during the daytime, what would normally be the active phase of your circadian cycle.
即使在白天，也就是昼夜节律周期的活跃阶段，那里的一些核心也会促进睡眠的欲望。
Andrew Huberman:
安德鲁·休伯曼：
Now, that is really interesting, because what's happening here is you've got multiple pathways that are saying, "Avoid light, reduce your amount of behavior, heat up all the things that are making you sick." This is sickness behavior, and it's going from your body to your mind to make you do the right thing.
现在，这真的很有趣，因为这里发生的事情是你有多种途径在说，“避免光照，减少你的行为量，加热所有让你生病的东西。”这是病态行为，它从你的身体到你的思想，让你做正确的事。
Andrew Huberman:
安德鲁·休伯曼：
Now, there's also a slow pathway that's purely mediated by the blood, so-called humoral factors.
现在，还有一条完全由血液介导的缓慢途径，即所谓的体液因素。
Not because they're funny, but humoral factors are factors of the blood.
不是因为它们有趣，而是体液因素是血液的因素。
As you have an infection for many hours or days, the amount of IL-6 and IL-1 and tumor necrosis factor and other inflammatory cytokines is starting to increase, such that the total amount in your circulation gets high enough and is communicated to the brain.
当您感染数小时或数天时，IL-6 和 IL-1 以及肿瘤坏死因子和其他炎症细胞因子的量开始增加，从而使循环中的总量变得足够高并传达到大脑。
And it tends to enter the brain through a particular type of tissue that's really interesting, called choroid.
它往往通过一种非常有趣的特殊组织（称为脉络膜）进入大脑。
Choroid.
脉络膜。
Andrew Huberman:
安德鲁·休伯曼：
Choroid is really interesting.
脉络膜真的很有趣。
It's kind of this fluffy tissue that sits in your ventricles.
它是一种位于心室中的蓬松组织。
The ventricles are the spaces in your brain, and the spaces in your brain have what's called cerebrospinal fluid in them.
脑室是大脑中的空间，大脑中的空间中有所谓的脑脊液。
And cerebrospinal fluid contains a number of important things.
脑脊液中含有许多重要的东西。
But the choroid starts releasing and responding to these cytokines, the inflammatory cytokines, and then the brain actually starts to experience all sorts of changes in terms of inflammation to neurons.
但脉络膜开始释放这些细胞因子，即炎症细胞因子并对其做出反应，然后大脑实际上开始经历神经元炎症方面的各种变化。
Your memory tends to get poor, your cognition tends to get poor.
你的记忆力会变差，你的认知能力会变差。
These are transient things, most often, these ...
这些都是暂时的事情，最常见的是，这些......
eventually these things will pass, but this is deep into sickness.
最终这些事情都会过去，但这已经深入到了疾病之中。
Andrew Huberman:
安德鲁·休伯曼：
When you're really feeling lousy, you can't read, you can't watch a movie, you can't do anything.
当你真的感觉很糟糕时，你不能读书，不能看电影，你不能做任何事情。
So if you ever get sick and you just can't be bothered by anything, it's probably because you've had that fast response from the body.
所以，如果你生病了，但你却不受任何事情困扰，那可能是因为你的身体反应太快了。
And you've also had this slower response where you literally have a set of tissues in your brain that are sending out these inflammatory signals.
而且你的反应也较慢，你的大脑中有一组组织正在发出这些炎症信号。
And now your whole brain is starting to cope, or is trying to cope with this infection.
现在你的整个大脑开始应对，或者正在努力应对这种感染。
So you've got a slow pathway and a fast pathway.
所以你有一条慢速路径和一条快速路径。
That all sounds really terrible.
这一切听起来真的很糟糕。
Andrew Huberman:
安德鲁·休伯曼：
So now I'd like to talk about what you can do to reduce the probability of getting sick.
所以现在我想谈谈你可以做些什么来减少生病的可能性。
And there are actually things that one can do as you start to get sick, and once you're sick, to accelerate the healing process by flipping the equation.
事实上，当你开始生病时，以及一旦生病，你可以做一些事情，通过翻转方程式来加速康复过程。
Up until now we've been talking about how the body activates certain areas in the brain to create sickness behavior.
到目前为止，我们一直在讨论身体如何激活大脑中的某些区域来产生疾病行为。
That's very much like depression.
这很像抑郁症。
You're probably all familiar with this from anytime you've had a cold or a flu, or something really lousy or an injury.
当你患上感冒或流感，或者患上严重的疾病或受伤时，你可能都会熟悉这一点。
Andrew Huberman:
安德鲁·休伯曼：
Now, let's flip the equation and ask what can we do with our nervous system in order to enhance the function of our immune system, in order to be able to heal and recover from illness and injury more quickly?
现在，让我们翻转方程式，问一下我们可以对我们的神经系统做些什么来增强我们的免疫系统的功能，以便能够更快地从疾病和伤害中治愈和恢复？
So let's say you are in that unfortunate circumstance of waking up one day, or coming home and you've got that tickle in your throat, or when you breathe, your nasal passages don't feel the same way.
假设你正处于一种不幸的情况下，有一天醒来，或者回到家，你的喉咙里有一种发痒的感觉，或者当你呼吸时，你的鼻腔感觉不一样。
You've got a little bit of a headache, you're feeling kind of off.
你有点头疼，感觉有点不对劲。
Andrew Huberman:
安德鲁·休伯曼：
We all know what we should do.
我们都知道我们应该做什么。
We should all hydrate, drink some water and go to sleep.
我们都应该补充水分，喝一些水然后睡觉。
That's what we are all told.
这就是我们大家都被告知的。
But there are actually things that you can actively do in order to get your immune system to deploy a more robust response at that early phase of potential infection.
但实际上，您可以积极采取一些措施，以使您的免疫系统在潜在感染的早期阶段做出更强有力的反应。
Andrew Huberman:
安德鲁·休伯曼：
Let's focus first on the rest component.
让我们首先关注其余部分。
Yes, of course, we are all told that we should take a hot shower and go to sleep and get 9 or 10 hours of sleep.
是的，当然，我们都被告知应该洗个热水澡，然后去睡觉，睡九到十个小时。
But there's an interesting way of looking at sleep, specifically for its role in enhancing the immune system.
但有一种有趣的方式来看待睡眠，特别是它在增强免疫系统方面的作用。
And there's a wonderful review — I'll put the review in the captions — that looked specifically at the literature surrounding sleep that is different because it occurs in support of the immune system.
有一篇精彩的评论——我会把评论放在标题中——专门研究了有关睡眠的文献，它是不同的，因为它是支持免疫系统的。
So normally when we go to sleep, we have slow-wave sleep predominantly in the early phase of the night, and then over time, as we sleep longer and longer, we get more so-called REM, rapid eye movement sleep.
因此，通常当我们入睡时，我们主要在夜间的早期阶段进行慢波睡眠，然后随着时间的推移，随着我们睡眠时间越来越长，我们会进入更多所谓的快速眼动睡眠。
Talked all about this on the episodes on sleep.
在有关睡眠的剧集中谈论了所有这些。
Andrew Huberman:
安德鲁·休伯曼：
Of course, you have slow-wave sleep and REM sleep throughout the night always, but it's the fraction of slow-wave sleep to REM sleep that shifts, and they have different functions, et cetera.
当然，你整晚都会有慢波睡眠和快速眼动睡眠，但慢波睡眠与快速眼动睡眠的比例会发生变化，而且它们有不同的功能，等等。
There is some evidence that the sleep associated with an infection, in particular early stage of infection, is associated with elevated levels of serotonin in the brain.
有一些证据表明，与感染相关的睡眠，特别是感染的早期阶段，与大脑中血清素水平升高有关。
That either through an adaptive mechanism or for whatever reason, the brain, the neurons in the brain of the so-called raphe nucleus start releasing more serotonin.
无论是通过适应性机制还是出于某种原因，大脑，所谓中缝核的大脑神经元开始释放更多的血清素。
And that serotonin in its related pathways can help enhance some of the immune system function that could combat the infection.
相关途径中的血清素可以帮助增强一些免疫系统功能，从而对抗感染。
Andrew Huberman:
安德鲁·休伯曼：
There is starting to be some data, and I emphasize starting, because it's not a very robust literature yet, looking at whether or not supplementing precursors to serotonin, like 5-HTP, which can be taken in a supplement form, or consuming foods that increase serotonin naturally; so these would be any foods that contain high levels of tryptophan — you can look up what those are — so white meat, turkey for instance, certain complex carbohydrates, can often be rich with tryptophan.
开始有一些数据，我强调开始，因为这还不是一个非常可靠的文献，研究是否补充血清素前体，如 5-HTP，它可以以补充剂的形式服用，或者食用自然增加血清素的食物；所以这些是任何含有高含量色氨酸的食物——你可以查一下它们是什么——所以白肉，例如火鸡，某些复杂的碳水化合物，通常富含色氨酸。
That consuming those foods can enhance the amount of serotonin that's available in the brain and blood and thereby lead to the particular quality of sleep that allows for more deep healing, or for, when I say deep healing, I mean for a more robust immune response.
食用这些食物可以增加大脑和血液中可用的血清素含量，从而带来特殊的睡眠质量，从而实现更深层的治愈，或者当我说深度治愈时，我的意思是产生更强大的免疫反应。
Andrew Huberman:
安德鲁·休伯曼：
Now again, those are still emerging data.
现在，这些仍然是新兴数据。
What is very clear, however, is that during sleep, and in particular during sleep that's associated with the early stage of any kind of viral or bacterial infection, the so-called glymphatic system is much more active than it would be normally.
然而，非常清楚的是，在睡眠期间，特别是在与任何类型的病毒或细菌感染的早期阶段相关的睡眠期间，所谓的类淋巴系统比正常情况下更加活跃。
What's the glymphatic system?
什么是类淋巴系统？
The glymphatic system is actually a relatively recent discovery.
类淋巴系统实际上是一个相对较新的发现。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned lymph and the lymphatic system earlier.
我之前提到过淋巴和淋巴系统。
The glymphatic system, with a G, is a system in the brain by which debris that accumulates throughout the day, but in particular debris that accumulates under conditions of neuroinflammation and inflammation of the body, is cleared out or is washed out of the brain.
类淋巴系统（G）是大脑中的一个系统，全天积累的碎片，特别是在神经炎症和身体炎症条件下积累的碎片，通过该系统被清除或从大脑中冲走。
And the activity of this glymphatic system is extremely important for the recovery from infection of any kind, and it's now becoming clear, is important for recovery from traumatic head injury and maybe even from psychological trauma.
这种类淋巴系统的活动对于从任何类型的感染中恢复都极其重要，而且现在越来越清楚，对于从创伤性头部损伤甚至心理创伤中恢复也很重要。
Andrew Huberman:
安德鲁·休伯曼：
So the glymphatic system is, can be thought of more or less as a plumbing system that runs through the ventricles, but also mainly through the lining that sits between the brain and the skull and some of the other tissues, and things of that sort.
因此，类淋巴系统或多或少可以被认为是穿过心室的管道系统，但也主要穿过大脑和头骨之间的衬里以及其他一些组织和类似的东西。
The choroid is involved as well.
脉络膜也参与其中。
Andrew Huberman:
安德鲁·休伯曼：
Brain imaging reveals the glymphatic system is very active during deep sleep, and there's this kind of washout of the lymphatic system.
脑成像显示，类淋巴系统在深度睡眠期间非常活跃，并且存在这种淋巴系统的冲刷。
And I'm aware of some studies that are ongoing now where augmenting the serotonin system through either supplementation of tryptophan or 5-HTP, or even serotonin itself, these are laboratory studies, is being looked at for its capacity to increase the amount of circulation in the glymphatic system.
我知道现在正在进行一些研究，通过补充色氨酸或 5-HTP，甚至血清素本身来增强血清素系统，这些都是实验室研究，正在研究其增加类淋巴系统循环量的能力。
Andrew Huberman:
安德鲁·休伯曼：
And the idea is that it might, and I want to underscore might, potentially lead to more rapid recovery from injury and illness, and potentially ramp-up, if you will, the activity of the immune system.
我想强调的是，它可能会导致更快地从伤害和疾病中恢复，如果你愿意的话，还可能会增强免疫系统的活动。
So it essentially is at ramping up of the activity of the immune system.
所以它本质上是在增强免疫系统的活性。
Andrew Huberman:
安德鲁·休伯曼：
Now, regardless of whether or not you decide to, for instance, supplement with 5-HTP before sleep or not, I'll talk about what that might look like in a moment.
现在，无论您是否决定，例如，在睡前补充 5-HTP，我稍后都会讨论这可能会是什么样子。
There is a way that you can increase the activity of your glymphatic system under normal circumstances.
有一种方法可以在正常情况下增加类淋巴系统的活动。
Because of the mechanics of the glymphatic system, it turns out that if you elevate your heels by about 12 degrees, it doesn't have to be exactly 12, as you sleep by putting maybe a rolled pillow or two pillows underneath your feet, by having the head below your legs, it seems that there's more glymphatic, washout or clearance during sleep.
由于类淋巴系统的机制，事实证明，如果你将脚后跟抬高约 12 度，则不必正好是 12 度，因为当你睡觉时，在脚下放一个卷起的枕头或两个枕头，将头放在腿下方，睡眠期间似乎会有更多的类淋巴系统、冲刷或间隙。
And this is without taking any compound to adjust the serotonin system.
而且这还没有服用任何化合物来调节血清素系统。
Andrew Huberman:
安德鲁·休伯曼：
So I would say, if you're not feeling well, yes, take the hot shower.
所以我想说，如果你感觉不舒服，是的，洗个热水澡。
Yes, get into bed and go to sleep, but elevate your feet to try and increase the activity of the glymphatic system.
是的，上床睡觉，但抬高脚以尝试增加类淋巴系统的活动。
Some might even consider that if you have to be awake, that you might want to be awake with your feet elevated above your head.
有些人甚至可能认为，如果您必须保持清醒，那么您可能需要将脚抬高到头顶上方。
Now, that might not be practical for the workplace, but it might be practical for a short nap during the day, or something of that sort.
现在，这对于工作场所可能不实用，但对于白天小睡或类似的事情可能是实用的。
Andrew Huberman:
安德鲁·休伯曼：
The glymphatic system is not just active during sleep, it's also active during certain phases of waking.
类淋巴系统不仅在睡眠期间活跃，在醒来的某些阶段也活跃。
In particular, when we are in a deep state of relaxation.
尤其是当我们处于深度放松状态时。
So as many of you probably know, I'm a big proponent of self-hypnosis because of the quality scientific literature on this.
正如你们很多人可能知道的那样，我是自我催眠的大力支持者，因为这方面有高质量的科学文献。
Andrew Huberman:
安德鲁·休伯曼：
If you're interested in self-hypnosis, you can go to Reveri, reveri.com.
如果您对自我催眠感兴趣，可以访问 Reveri，reveri.com。
Reveri is a cost-free app for Apple and Android that was developed by my colleague David Spiegel and others at the Stanford University School of Medicine, based on quality studies and peer-reviewed data showing that deep states of relaxation can in be used to improve pain ...
Reveri 是一款适用于 Apple 和 Android 的免费应用程序，由我的同事 David Spiegel 和斯坦福大学医学院的其他人开发，基于质量研究和同行评审的数据，表明深度放松状态可用于改善疼痛......
Andrew Huberman:
安德鲁·休伯曼：
...
...
states of relaxation can be used to improve pain management, improve transition time to sleep, and a number of other things.
放松状态可用于改善疼痛管理、缩短睡眠过渡时间以及许多其他作用。
You can select the various sort of outcomes that you're seeking using Reveri.
您可以使用 Reveri 选择您想要的各种结果。
It's a great thing, especially for people that are challenged with meditation could use because you just listen to the script.
这是一件很棒的事情，特别是对于那些面临冥想挑战的人来说可以使用，因为你只需听脚本即可。
It involves deep relaxation.
它涉及深度放松。
I would suggest using that script, or the script for sleep, but with feet elevated to increase activity of the glymphatic system.
我建议使用该脚本或睡眠脚本，但将脚抬高以增加类淋巴系统的活动。
Now if you do decide that you want to test out this serotonin hypothesis on your own, obviously check with a doctor.
现在，如果您确实决定要自己检验这种血清素假设，请务必咨询医生。
I'm not a doctor, I'm a professor, so I'm professing things, not suggesting things.
我不是医生，我是教授，所以我是在宣扬事情，而不是在建议事情。
But 5-HTP is a supplement that I've talked about before on this podcast, that I actually do not recommend for most people for sake of sleep, because it can disrupt the normal architecture of sleep and create a deep sleep early in the night and then a spontaneous waking with some trouble to get back to sleep.
但 5-HTP 是我之前在这个播客上讨论过的一种补充剂，实际上我不建议大多数人为了睡眠而推荐它，因为它会扰乱正常的睡眠结构，导致在晚上很早就进入深度睡眠，然后自然醒来，但很难再入睡。
And that's because of the way that the serotonin system and the melatonin system interact.
这是因为血清素系统和褪黑激素系统相互作用的方式。
Andrew Huberman:
安德鲁·休伯曼：
However, under conditions where one is feeling like they might have an infection or an early stage of illness, in that case, 5-HTP might be a useful supplement in order to access these states of sleep that are not typical.
然而，在感觉自己可能感染或处于疾病早期的情况下，5-HTP 可能是一种有用的补充剂，可以帮助您进入这些不典型的睡眠状态。
They're not the typical deep sleep that you would achieve when you're feeling healthy.
当您感觉健康时，它们并不是典型的深度睡眠。
These are states of sleep that are specifically there in order to try and repair some of the immune system-related inflammation that's occurring.
这些睡眠状态专门用于尝试修复正在发生的一些与免疫系统相关的炎症。
If you'd like to explore the 5-HTP approach, and you feel it's right and safe for you, and you've talked to your doctor, it's 300 to 500 milligrams taken about 30 to 60 minutes before going to sleep for the night.
如果您想探索 5-HTP 方法，并且您觉得它对您来说是正确且安全的，并且您已经与您的医生交谈过，那么您可以在晚上睡觉前约 30 至 60 分钟服用 300 至 500 毫克。
That's the typical protocol.
这是典型的协议。
Andrew Huberman:
安德鲁·休伯曼：
Not incidentally, increasing serotonin is also one typical approach for the treatment of major depression.
并非偶然，增加血清素也是治疗重度抑郁症的一种典型方法。
This is the basis for things like SSRIs, selective serotonin reuptake inhibitors, like Prozac and Zoloft, and so forth.
这是 SSRIs、选择性血清素再摄取抑制剂（如百忧解和左洛复）等的基础。
The 5-HTP approach is a much milder approach than a prescription drug, of course, but will allow more serotonin to be synthesized and/or released.
当然，5-HTP 方法比处方药温和得多，但可以合成和/或释放更多的血清素。
Now for those of you that are interested in learning more about the glymphatic system, it's a fascinating system, and you might want to do a deep dive there, in terms of the behavioral protocols and what's known about it.
现在，对于那些有兴趣了解更多有关类淋巴系统的信息的人来说，这是一个令人着迷的系统，您可能想在行为协议和已知的方面进行深入研究。
There's a wonderful article called "The glymphatic system: A beginner's guide." This is a scientific article.
有一篇精彩的文章，名为“类淋巴系统：初学者指南”。这是一篇科学文章。
The first author is Jessen, is the last name, J-E-S-S-E-N.
第一作者是 Jessen，姓氏 J-E-S-S-E-N。
If you put in Jessen, the glymphatic system, a beginner's guide, you can access the full-length manuscript easily online.
如果您放入 Jessen（类淋巴系统）初学者指南，您可以轻松地在线访问完整的手稿。
It'll show up immediately in your search.
它会立即显示在您的搜索中。
Andrew Huberman:
安德鲁·休伯曼：
And in a really interesting way, the glymphatic system has now also been tied to the iron deposition system.
以一种非常有趣的方式，类淋巴系统现在也与铁沉积系统联系在一起。
Earlier we were talking about iron and how, of course, getting enough dietary iron is important but if levels of iron are too high, it isn't good for a number of reasons.
前面我们讨论了铁，当然，从饮食中摄入足够的铁很重要，但如果铁含量过高，出于多种原因，就不好了。
There is a very interesting article that just came out last year called "Dysfunction of the glymphatic system might be related to iron deposition in the normal aging brain." So we're starting to see these links between iron levels being too high, the glymphatic system not being active enough, and so forth, leading to sickness behavior, inflammation, and maybe even damage to neurons associated with aging.
去年刚发表了一篇非常有趣的文章，名为“类淋巴系统功能障碍可能与正常衰老大脑中的铁沉积有关”。因此，我们开始发现铁含量过高、类淋巴系统不够活跃等之间存在联系，从而导致疾病行为、炎症，甚至可能损害与衰老相关的神经元。
Andrew Huberman:
安德鲁·休伯曼：
We can flip that on its head and say that increasing the activity of the glymphatic system, feet elevated during deep sleep, maybe even feet elevated above the head while awake, during a nap or doing a Reveri script once a day, or something of that sort, could increase the activity of the glymphatic system, lowering iron to a point that's probably below the typical intake during periods of infection, perhaps, perhaps I should say, can enhance the glymphatic system and vice versa.
我们可以反过来说，增加类淋巴系统的活动，在深度睡眠时将脚抬高，甚至在清醒时、小睡时或每天做一次 Reveri 脚本时将脚抬高到头以上，或者诸如此类，可以增加类淋巴系统的活动，将铁降低到可能低于感染期间典型摄入量的水平，也许，也许我应该说，可以增强类淋巴系统，反之亦然。
And then you've got this specialized sleep that's related to sickness behavior that seems to have heightened levels of serotonin that might be augmented by ingesting 5-HTP.
然后你就会得到这种与疾病行为有关的特殊睡眠，这种睡眠似乎会提高血清素水平，而摄入 5-HTP 可能会增强血清素水平。
Again, not on a regular basis.
再说一遍，不是定期的。
I don't suggest that people take compounds that increase serotonin, unless it's prescribed you for depression or something, but not doing it by supplement with tryptophan or 5-HTP on a regular basis, but only under conditions where, as I mentioned, you might be starting to feel sick or you're coming down with something or you're combating some sort of infection.
我不建议人们服用增加血清素的化合物，除非它是为治疗抑郁症或其他疾病而开的，但也不要定期补充色氨酸或 5-HTP，但只有在我提到的情况下，你可能开始感到不舒服，或者你患有某种疾病，或者你正在对抗某种感染。
Andrew Huberman:
安德鲁·休伯曼：
So if we consider the advice that we typically get when we're not feeling well of take a hot shower, get into bed and go to sleep, and we've now touched on ways to potentially increase the efficacy of the sleep part through the glymphatic and the serotonin system, what about the take a hot shower part?
因此，如果我们考虑一下当我们感觉不舒服时通常会得到的建议，即洗个热水澡，上床睡觉，并且我们现在已经接触到了通过类淋巴系统和血清素系统潜在提高睡眠部分功效的方法，那么洗个热水澡部分又如何呢？
Is that good advice?
这是个好建议吗？
Well, it turns out it is, and there's actually a way to do even better.
事实证明确实如此，而且实际上还有一种方法可以做得更好。
There's a study, very interesting study, the title reveals where I'm going with this.
有一项研究，非常有趣的研究，标题揭示了我的研究方向。
It's "Effect of a single Finnish sauna session on white blood cell profile and cortisol levels." In this case, it was done in athletes and nonathletes, which is kind of nice.
这是“一次芬兰桑拿对白细胞特征和皮质醇水平的影响”。在这种情况下，它是在运动员和非运动员身上完成的，这很好。
This involves taking athletes and nonathletes and exposing them to sauna.
这包括让运动员和非运动员接受桑拿。
It wasn't particularly hot, it was 96 degrees, which isn't cool, but it's not really hot.
不是特别热，96度，不算凉，但也不是很热。
Nowadays you hear about people doing very, very hot sauna.
现在你听说人们蒸桑拿非常非常热。
The humidity of the sauna, if you want to know, is 15 plus or minus 3%.
桑拿房的湿度，如果你想知道的话，是15正负3%。
Andrew Huberman:
安德鲁·休伯曼：
But basically what they found was that just one 15-minute sauna session could really increase white blood cell profiles and could adjust cortisol levels in ways that were beneficial for combating infection.
但基本上他们发现，只需进行一次 15 分钟的桑拿就可以真正增加白细胞分布，并可以以有利于对抗感染的方式调整皮质醇水平。
And now there are many other studies like this.
现在还有很多其他类似的研究。
Now, this should immediately make sense based on what we said before about fever.
现在，根据我们之前所说的关于发烧的内容，这应该立即有意义。
Heating up can actually help combat infection.
加热实际上可以帮助对抗感染。
But for those of you that have listened to the episodes on temperature, what you probably know is that when you get into a sauna or any kind of hot environment, your body is also going to be actively pushing to cool itself off.
但对于那些听过有关温度的节目的人来说，您可能知道，当您进入桑拿浴室或任何炎热的环境时，您的身体也会积极地推动自身降温。
So there's probably an increase in heat, there is an increase in heating, but then afterwards your body will cool off, maybe even with a dip below baseline.
因此，热量可能会增加，热量会增加，但随后您的身体会变冷，甚至可能会低于基线。
I do want to provide a cautionary note that if you are already running a fever, getting into a sauna could take your body temperature into dangerously high levels.
我确实想提供一个警告，如果您已经发烧，进入桑拿房可能会使您的体温达到危险的高水平。
Dangerously, meaning you can kill neurons, and once you kill neurons, they do not come back.
危险的是，这意味着你可以杀死神经元，一旦你杀死神经元，它们就不会再回来。
So please don't kill your neurons.
所以请不要杀死你的神经元。
Andrew Huberman:
安德鲁·休伯曼：
I don't recommend getting into a sauna if you're already running a fever.
如果您已经发烧，我不建议您进入桑拿浴室。
So this would be something to do at the initial stage of an infection or if you're feeling a little bit off.
因此，这可能是在感染初期或您感觉有点不适时应该做的事情。
So this is kind of a ramping up or a superprotocol of the typical advice of take a hot shower and get into bed.
因此，这是典型建议“洗个热水澡然后上床睡觉”的升级或超级协议。
That is good advice.
这是个好建议。
Now we're talking about a hot sauna, probably showering off, and then getting into bed, maybe augmenting serotonin.
现在我们谈论的是热桑拿，可能是淋浴，然后上床睡觉，可能会增加血清素。
I know many people don't have access to sauna, so in that case, a very hot bath or shower.
我知道很多人没有机会去桑拿，所以在这种情况下，可以洗个热水澡或淋浴。
Don't scald yourself, of course, but as hot as you can comfortably tolerate, or right at that edge of what you can tolerate, would be a good idea.
当然，不要烫伤自己，但只要你能舒服地忍受，或者在你能忍受的边缘，那就是个好主意。
Some people I've heard are creating saunas in their bathrooms by running hot water and creating a ton of steam.
我听说有些人在他们的浴室里通过运行热水并产生大量蒸汽来创建桑拿浴室。
Anything that really heats you up but not to dangerously high levels is going to be beneficial.
任何能让你真正发热但又不至于危险的高水平的事物都会是有益的。
Andrew Huberman:
安德鲁·休伯曼：
If you have access to a sauna, terrific.
如果您可以使用桑拿浴室，那就太好了。
This, again, was only 15 minutes; they'd had a cool-off session.
再说一遍，这只有 15 分钟；他们进行了一次冷静期。
Would you get more of an increase?
你会得到更多的提升吗？
People always want to know if you did it twice as much, would you get twice the increase.
人们总是想知道，如果你做两倍，你会得到两倍的增长吗？
Those data don't really exist yet.
这些数据实际上还不存在。
However, if you are interested in maximizing the effects of sauna, it is clear that a cool-off period is important.
然而，如果您有兴趣最大限度地发挥桑拿的效果，那么冷静期显然很重要。
So it's not that a 15-minute sauna is good and a 30-minute sauna is better.
所以并不是说蒸15分钟的桑拿好，蒸30分钟的桑拿就更好。
If you are going to take that route of exploring more, it does seem that doing a 15-minute heating period, followed by a five-to-10-minute cooling period, and then getting back into the heat can be beneficial.
如果您打算采取这种方式进行更多探索，那么进行 15 分钟的加热时间，然后进行 5 到 10 分钟的冷却时间，然后重新回到高温状态似乎确实是有益的。
And this is interesting.
这很有趣。
It gets to the mechanisms by which the hypothalamus areas, the areas of the hypothalamus, that is, that generate increases in body heat — the activation of those neurons occurs as you heat up.
它涉及下丘脑区域的机制，即下丘脑区域产生体温增加的机制——当你变热时，这些神经元就会被激活。
Andrew Huberman:
安德鲁·休伯曼：
And then were you to just stay in that heated environment, they would actually shut off, and some other neurons would be handling the job, so to speak.
然后，如果你只是呆在那个炎热的环境中，它们实际上会关闭，可以这么说，其他一些神经元会处理这项工作。
But by getting in and out of the heated environment, you actually force that system to send repeated pulses of these cortisol-lowering and white cell-stimulating signals to the body.
但是，通过进出炎热的环境，您实际上会迫使该系统向身体发送这些降低皮质醇和刺激白细胞的信号的重复脉冲。
Some of you have probably heard the phrase "Feed a fever, starve a cold." I don't know who first said that, I couldn't find the citation, but we hear this, and we can speculate that the reason that phrase "Feed a fever, starve a cold," came to be is because of the adaptive function of fever, that increases in body temperature make it challenging for intruding viruses and bacteria to survive.
你们中有些人可能听说过“发烧吃饱，感冒挨饿”这句话。我不知道这句话是谁先说的，我找不到引文，但听到这句话，我们可以推测，之所以有“发烧吃饱，感冒挨饿”这句话，是因为发烧的适应性功能，体温升高，使得入侵的病毒和细菌难以生存。
Even though, of course, highly elevated body temperatures pose a danger to the host organism, to you.
当然，高度升高的体温会对宿主有机体和您构成危险。
Andrew Huberman:
安德鲁·休伯曼：
Feeding, eating does cause an increase in body temperature through the so-called thermogenic effect of food.
喂食、进食确实会通过食物的所谓生热效应导致体温升高。
So I can understand the logic of "Feed a fever." It would mean that when you have a fever, it's your body's natural attempt to heat up and kill some invading thing, and by eating you would further increase your body temperature.
所以我能理解“发烧了”的逻辑。这意味着当你发烧时，你的身体会自然地尝试加热并杀死一些入侵的东西，而通过进食会进一步提高你的体温。
Why you would want to starve a cold, I don't know, however.
不过，我不知道为什么你会想挨饿感冒。
Maybe it's because when your nasal passages are congested, it's uncomfortable to eat, or something of that sort.
可能是因为鼻腔堵塞，吃东西不舒服，或者诸如此类的原因。
So the feed a fever part makes sense to me.
所以发烧的部分对我来说很有意义。
That the starve a cold part is still mysterious to me.
挨饿寒冷的部分对我来说仍然很神秘。
I couldn't find any logical reason why that would be good.
我找不到任何合乎逻辑的理由来说明为什么这样做会很好。
There are communities out there that believe that fasting is a viable way to combat certain types of infection.
有些社区认为禁食是对抗某些类型感染的可行方法。
Fasting, in particular prolonged fasts, do increase the amount of adrenaline, also called epinephrine, in the brain and body.
禁食，特别是长时间禁食，确实会增加大脑和身体中肾上腺素（也称为肾上腺素）的含量。
And as we'll next explain, epinephrine, adrenaline, does have a powerful full effect on the various inflammatory cytokines and on the immune system in general.
正如我们接下来将解释的那样，肾上腺素确实对各种炎症细胞因子和整体免疫系统具有强大的全面影响。
Andrew Huberman:
安德鲁·休伯曼：
So let's talk about a behavioral protocol that anyone can use.
那么让我们来谈谈任何人都可以使用的行为协议。
It doesn't involve any equipment — you don't need a sauna, you don't need anything at all — that has been demonstrated in excellent peer-reviewed research to enhance the function of the immune system and actually allow people to combat infection in very dramatic ways.
它不涉及任何设备——你不需要桑拿，你根本不需要任何东西——这已经在优秀的同行评审研究中得到证明，可以增强免疫系统的功能，并实际上让人们以非常戏剧性的方式对抗感染。
Next, I'd like to do an in-depth analysis of a study that has achieved some prominence out there, not just in the scientific literature but on the Internet, because it relates to how particular types of breathing can impact the immune system and the ability to combat infection.
接下来，我想对一项不仅在科学文献中而且在互联网上都取得了一定知名度的研究进行深入分析，因为它涉及特定类型的呼吸如何影响免疫系统和抵抗感染的能力。
The title of this paper is "Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans." This is a paper that was published in PNAS, which is the Proceedings of the National Academy of Sciences, U.S.A.
这篇论文的标题是“人类交感神经系统的自愿激活和先天免疫反应的减弱”。该论文发表在美国国家科学院院刊《PNAS》上。
It's a very prestigious journal.
这是一本非常有声望的期刊。
Andrew Huberman:
安德鲁·休伯曼：
For those of you that know PNAS, you know that there are certain papers published in PNAS, or there used to be, that were not peer-reviewed.
对于那些了解 PNAS 的人来说，您知道 PNAS 上发表的某些论文，或者曾经有，没有经过同行评审。
In recent years, I think all of them have moved to peer-reviewed papers.
近年来，我认为它们都已转向同行评审论文。
So this is a peer-reviewed, very high-quality study.
所以这是一项经过同行评审、非常高质量的研究。
And I just want to describe the basic contour of the study, I'll explain the findings, and then I want to go in depth and explain the mechanistic basis for these findings and the protocol that we can all export from these findings.
我只想描述这项研究的基本轮廓，我将解释研究结果，然后我想深入解释这些研究结果的机制基础以及我们都可以从这些研究结果中导出的协议。
So here we go.
那么我们开始吧。
First of all, a couple of terms so that everybody is on the same page.
首先，有几个术语，以便每个人都在同一页面上。
The sympathetic nervous system is one division of our nervous system.
交感神经系统是我们神经系统的一部分。
It's a set of neurons down the middle of our spinal cord and in our brain that generally lead to a heightened state of arousal and alertness that's associated with epinephrine release in the brain and adrenaline release in the body.
它是位于脊髓中部和大脑中的一组神经元，通常会导致高度的觉醒和警觉状态，这与大脑中肾上腺素的释放和体内肾上腺素的释放有关。
Andrew Huberman:
安德鲁·休伯曼：
It's the so-called fight or flight system, when it's really active, but it's the system that's active when we are wide awake.
这就是所谓的战斗或逃跑系统，当它真正活跃时，但它是当我们完全清醒时才活跃的系统。
And we already talked about the innate immune system.
我们已经讨论过先天免疫系统。
That's that first line of defense after the skin barrier, of course, whereby some infection comes into the body and there's this rapid response of increasing inflammation.
当然，这是继皮肤屏障之后的第一道防线，一些感染进入体内后会迅速反应，导致炎症加剧。
And that's also about the time that you first feel lousy.
这也是你第一次感到糟糕的时候。
So when you start to feel like, "Ugh, I think I've got something.
所以当你开始感觉，“呃，我想我已经得到了一些东西。
I don't feel right.
我感觉不对劲。
I've got a headache, I feel nauseous, I'm heating up, I don't feel good." The innate immune system kicking in.
我头疼、恶心、发热，感觉不舒服。”先天免疫系统开始发挥作用。
So what they did in this study, and by the way.
顺便说一句，他们在这项研究中做了什么。
I should say "they." The first author is Kox, K-O-X, last author, last name Pickkers, P-I-C-K-K-E-R-S.
我应该说“他们”。第一作者是 Kox，K-O-X，最后一位作者，姓 Pickkers，P-I-C-K-K-E-R-S。
What they did was they exposed human subjects to an endotoxin by ...
他们所做的是将人类受试者暴露于内毒素中......
In other words, they injected people with E.
换句话说，他们给人们注射了E。
coli, which is a bacteria, which makes people, all people, feel terrible.
大肠杆菌，这是一种细菌，它让人们，所有人，都感觉很糟糕。
See nauseous, fever, vomiting, diarrhea.
见恶心、发烧、呕吐、腹泻。
Very unpleasant.
非常不愉快。
Andrew Huberman:
安德鲁·休伯曼：
These people voluntarily signed up for this study.
这些人自愿报名参加这项研究。
However, some of the subjects in this study performed a behavioral protocol that can best be described as cyclic hyperventilation.
然而，本研究中的一些受试者执行了一种行为方案，最好将其描述为周期性过度换气。
My lab works on these types of breathing protocols.
我的实验室研究这些类型的呼吸方案。
This is not work that my lab did, but basically subjects hyperventilate, followed by breath retention, by breath holds.
这不是我的实验室所做的工作，但基本上受试者会过度换气，然后是屏气，然后是屏气。
And I'll explain exactly what they did.
我将准确解释他们做了什么。
They also looked at other forms of behavioral protocols, but let's focus on that one.
他们还研究了其他形式的行为协议，但让我们重点关注这一行为协议。
So they're comparing controls that do just sort of a basic meditation versus people that do this intense breathing, followed by some breath holds.
因此，他们将仅进行基本冥想的对照组与进行剧烈呼吸，然后屏住呼吸的对照组进行比较。
I'm just paraphrasing here.
我这里只是转述一下。
In the intervention group, the breathing group, plasma levels of anti-inflammatory cytokine IL-10, so this is a cytokine that lowers inflammation, increased after endotoxin administration.
在干预组、呼吸组中，抗炎细胞因子IL-10的血浆水平，所以这是一种降低炎症的细胞因子，在内毒素施用后增加。
And that was triggered by an increase in epinephrine, in adrenaline.
这是由肾上腺素的增加引发的。
Andrew Huberman:
安德鲁·休伯曼：
So in other words, doing a particular pattern of breathing allowed an anti-inflammatory cytokine to be turned on, whereas that was not the case in the subjects that did not do this particular breathing protocol.
换句话说，进行特定的呼吸模式可以激活抗炎细胞因子，而没有进行这种特定呼吸模式的受试者则不会出现这种情况。
And they discovered that levels of pro-inflammatory TNF alpha, tumor necrosis factor alpha, IL-6, interleukin-6, and interleukin-8, which we should all be familiar with now, as pro-inflammatory cytokines, were lower in the intervention group.
他们发现，促炎性细胞因子 TNF α、肿瘤坏死因子 α、IL-6、白细胞介素 6 和白细胞介素 8（我们现在都应该熟悉）的促炎细胞因子水平在干预组中较低。
Whereas these IL-10 levels that are anti-inflammatory went up.
而这些具有抗炎作用的 IL-10 水平却上升了。
Finally, flu-like symptoms were lower in the intervention group.
最后，干预组的流感样症状较低。
So this is an amazing finding.
所以这是一个惊人的发现。
These are human subjects.
这些都是人类的主体。
One group of subjects is doing this breathing protocol.
一组受试者正在执行此呼吸方案。
The other group of subjects is just meditating.
另一组受试者只是在冥想。
Both sets of subjects have been injected with E.
两组受试者都注射了 E.
coli.
大肠杆菌。
So everyone's getting the same amount placed into their system.
所以每个人都会在他们的系统中得到相同的金额。
This is very interesting and it leads to the question that every good scientist, two-year-old, or health information seeker asks, which is, why?
这非常有趣，它引出了每一个优秀的科学家、两岁的孩子或健康信息寻求者都会问的问题，那就是，为什么？
How?
如何？
How in the world does this work?
这到底是如何运作的？
Why does this work?
为什么这有效？
Andrew Huberman:
安德鲁·休伯曼：
Well, to make a long story shortish, because I am going to go into depth here, the reason it works is because the sympathetic nervous system, the so-called stress part of our nervous system ...
好吧，长话短说，因为我要在这里深入探讨，它起作用的原因是因为交感神经系统，即我们神经系统中所谓的压力部分......
it's not really called that, but the part of our nervous system that triggers stress, from mild stress to severe stress, even to panic, causes the release of adrenaline and epinephrine in the brain and body.
它实际上并不是这样称呼的，而是我们神经系统中引发压力的部分，从轻微的压力到严重的压力，甚至到恐慌，都会导致大脑和身体释放肾上腺素和肾上腺素。
And under normal circumstances, when we have some sort of invading infection, our body is able to push back on that, to resist it, by engaging the stress response.
在正常情况下，当我们受到某种入侵感染时，我们的身体能够通过应激反应来反击、抵抗它。
So what's happening here is there's a behavioral protocol involving the nervous system, because all behaviors generate from the nervous system, of course.
所以这里发生的是涉及神经系统的行为协议，因为当然，所有行为都是由神经系统产生的。
A behavioral protocol that people are deliberately employing that allows them to activate the sympathetic nervous system, which in turn allows them to activate the normal pathways by which immune system function is enhanced.
人们有意采用的一种行为方案，可以激活交感神经系统，进而激活增强免疫系统功能的正常途径。
Andrew Huberman:
安德鲁·休伯曼：
Now the reason I'm underscoring this is that the common interpretation of this study is that somehow it blocks the normal immune response, but that's not really what's happening here.
现在我强调这一点的原因是，这项研究的常见解释是它以某种方式阻止了正常的免疫反应，但这并不是这里真正发生的情况。
Yes, there's a reduction in inflammatory cytokines and there's an increase in anti-inflammatory cytokines, but that's not really the same thing as blocking the immune response.
是的，炎症细胞因子减少，抗炎细胞因子增加，但这与阻断免疫反应并不是一回事。
This could just as easily be viewed as enhancing the immune response and combating the intruder, in this case E.
这可以很容易地被视为增强免疫反应和对抗入侵者，在本例中是大肠杆菌。
coli.
大肠杆菌。
So let's parse this study a little bit more closely.
因此，让我们更仔细地解析这项研究。
First of all, what is this magical pattern of breathing?
首先，这个神奇的呼吸方式是什么？
Some of you may recognize this as so-called Wim Hof breathing.
你们中的一些人可能会认为这就是所谓的 Wim Hof 呼吸。
Wim, of course, the Dutchman, I think his occupation online used to be listed as daredevil, believe it or not, on Wikipedia.
维姆，当然，荷兰人，我认为他的职业曾经在维基百科上被列为冒失鬼，不管你信不信。
That's a pretty cool occupation.
这是一个很酷的职业。
Wim is best known for his activities with cold exposure.
维姆以其暴露在寒冷中的活动而闻名。
He holds multiple world records for that, swimming under icebergs and other incredible feats that you definitely don't want to try unless you're extremely skilled and really know what you're doing, as he does, but also for the use of breathwork.
他保持着多项世界纪录，包括在冰山下游泳和其他令人难以置信的壮举，除非你像他一样技术精湛并且真正知道自己在做什么，而且还懂得如何使用呼吸，否则你绝对不想尝试这些壮举。
Andrew Huberman:
安德鲁·休伯曼：
The breathing that is so-called Wim Hof breathing is very similar, not exactly the same, but very similar to tummo breathing, as it's been described historically.
这种呼吸，即所谓的 Wim Hof 呼吸，与历史上描述的肿瘤呼吸非常相似，虽然不完全相同，但非常相似。
In the science and physiology community, and in my laboratory, because I run a university laboratory, we refer to it as cyclic hyperventilation, which just means repeated deep breaths in and out.
在科学和生理学界，以及在我的实验室中，因为我管理着一个大学实验室，所以我们将其称为循环过度换气，这意味着重复深呼吸。
And then there are these retentions.
然后还有这些保留。
So because I'm here in the hot seat anyway, I might as well demonstrate it for you, so you know what this looks like.
因为无论如何我都处于困境中，所以我不妨向您演示一下，这样您就知道这是什么样的。
There are variations on this.
这方面存在一些变体。
So with respect to Wim, with respect to tummo practitioners, with respect to the cyclic hyperventilators everywhere, this is one general theme of it.
因此，对于 Wim，对于肿瘤从业者，对于各地的循环过度换气者，这是它的一个普遍主题。
It involves 20 to 30 deep inhales and then exhales through the mouth, followed by an exhale of all one's air and a breath hold — that's the retention.
它涉及 20 到 30 次深吸气，然后通过嘴呼气，然后呼出所有空气并屏住呼吸——这就是保留。
And then at some point, 15 to 60 seconds later, repeating the 25 or 30 breaths.
然后在 15 到 60 秒后的某个时刻，重复 25 或 30 次呼吸。
And then again, a breath hold with lungs empty.
然后再次屏住呼吸，肺部空空。
Andrew Huberman:
安德鲁·休伯曼：
There are variations on this, but in our laboratory and in this particular study, it looks something like this.
这有一些变化，但在我们的实验室和这项特定的研究中，它看起来像这样。
I'm not going to do the whole thing right now, but it goes something like this.
我现在不打算做全部事情，但事情是这样的。
Okay, So let's assume I did that for 30 breaths.
好吧，我们假设我这样做了 30 个呼吸。
I can already feel myself perspiring a little bit.
我已经感觉到自己有点出汗了。
You're heating up, that's the release of adrenaline.
你正在升温，这是肾上腺素的释放。
It's caused by that breathing pattern.
这是由呼吸模式引起的。
And then exhaling all of one's air, no speaking in between like I'm doing.
然后呼出所有的空气，中间不要像我一样说话。
And then sitting, lungs empty until one feels the impulse to breathe.
然后坐着，肺部排空，直到感觉到呼吸的冲动。
And then repeating for several rounds, two or three or even four rounds.
然后重复几轮，两轮、三轮甚至四轮。
Now, some people will also introduce a big inhale and breath hold at the end and find that indeed they can hold their breath much longer than they normally would be able to, because the trigger to breathe is normally activated by increases in carbon dioxide in our blood.
现在，有些人还会在最后进行大吸气和屏气，发现他们确实可以比平时屏气更长时间，因为呼吸的触发因素通常是由我们血液中二氧化碳的增加激活的。
Andrew Huberman:
安德鲁·休伯曼：
We have neurons in our brain stem, and in our various regions of our brain actually, that respond to when carbon dioxide is too high and trigger the reflex to breathe, but when we exhale deeply, we blow off a lot of carbon dioxide.
我们的脑干和大脑的各个区域都有神经元，当二氧化碳含量过高时，它们会做出反应并触发呼吸反射，但当我们深呼气时，我们会呼出大量二氧化碳。
So we don't feel that impulse to breathe come quite as soon.
所以我们不会很快感觉到呼吸的冲动。
Basically, this study looked at people doing these cyclic hyperventilation with retention, 25 or 30 breaths.
基本上，这项研究观察了进行 25 或 30 次呼吸的周期性过度换气的人。
Then the retention, 25 or 30 breaths, then retention, 25, 30 breaths, then the retention.
然后保持，25或30次呼吸，然后保持，25、30次呼吸，然后保持。
So three rounds of 25 to 30 breaths followed by exhale, hold in between of various duration.
因此，进行三轮 25 到 30 次呼吸，然后呼气，中间保持不同的持续时间。
But in general, 15 to 60 seconds is typical.
但一般来说，15 到 60 秒是典型的。
What happened physiologically?
生理上发生了什么？
This is one of the reasons I like this study.
这是我喜欢这项研究的原因之一。
What happened physiologically?
生理上发生了什么？
Andrew Huberman:
安德鲁·休伯曼：
Well, a couple things.
嗯，有几件事。
Of course, blood oxygenation drops.
当然，血氧含量会下降。
You would expect that based on hyperventilation and especially based on the exhale of so much carbon dioxide.
你可能会认为这是基于过度换气，尤其是基于呼出大量二氧化碳。
We could explain why that is, but blood levels of oxygen drop.
我们可以解释其中的原因，但血液中的氧气含量会下降。
The pH, the alkalinity of the body, goes way up.
pH值（身体的碱度）大幅上升。
This is very interesting.
这很有趣。
If you look up this paper, you can look at figure one, panel C, The pH goes way up.
如果您查阅这篇论文，您可以看到图一的 C 组，pH 值大幅上升。
People become alkaline.
人变成碱性。
You've heard before of alkaline water.
您以前听说过碱性水。
I hate to say this, I probably lose some friends for this, but yeah, don't waste your money on drinking alkaline water.
我不想这么说，我可能会因此失去一些朋友，但是，是的，不要浪费你的钱喝碱性水。
You can't really shift the alkalinity of your body.
你无法真正改变身体的碱度。
There are cases where some compartment in your body needs to be more alkaline than the rest.
在某些情况下，您体内的某些部位需要比其他部位的碱性更强。
Your gut is a different alkalinity than other areas of your body, et cetera.
您的肠道的碱度与身体其他部位的碱度不同，等等。
But ingesting high alkaline water isn't going to shift your overall alkaline.
但摄入高碱性水并不会改变你的整体碱性。
If someone can send me a quality reference that shows different, then I'm happy to revise that statement.
如果有人可以向我发送显示不同的质量参考，那么我很乐意修改该声明。
Andrew Huberman:
安德鲁·休伯曼：
But in any case, doing that pattern of breathing that I just described greatly increases the pH, greatly, I should say it doesn't send it off into dangerous levels.
但无论如何，进行我刚才描述的呼吸模式会大大增加 pH 值，我应该说它不会将其发送到危险的水平。
It takes it from 7.4 to 7.6, which is a significant increase in alkalinity.
它从 7.4 增加到 7.6，碱度显着增加。
So as pH levels, for those who remember high school or college chemistry, as the numbers on the pH go down, you're becoming more acidic, as they go up, you're becoming more alkaline or more basic.
因此，对于那些还记得高中或大学化学的人来说，pH 值水平会随着 pH 值的下降而变得更加酸性，当 pH 值上升时，就会变得更加碱性或更加碱性。
So these subjects went from 7.4 to 7.6 during the breathing, and then afterwards it returned to normal.
因此，这些受试者在呼吸过程中从 7.4 升至 7.6，然后又恢复正常。
But that shift in alkalinity is thought to be important here.
但碱度的变化被认为在这里很重要。
So what's going on here?
那么这是怎么回事呢？
How is the breathing leading to these shifts in ...
呼吸是如何导致这些变化的......
or I should say reduction in inflammatory cytokines and an increase in the liberation of these anti-inflammatory cytokines?
或者我应该说炎症细胞因子的减少和这些抗炎细胞因子的释放的增加？
Andrew Huberman:
安德鲁·休伯曼：
Well, the authors make some good arguments as to why it's not the shift in pH per se, or the shift in carbon dioxide levels in the blood, but rather it's the release of epinephrine.
好吧，作者提出了一些很好的论据，解释为什么不是 pH 值本身的变化，也不是血液中二氧化碳水平的变化，而是肾上腺素的释放。
And there's some good reason to believe why that's the case.
我们有充分的理由相信为什么会出现这种情况。
It's beyond the scope of this discussion, but it's actually the release of epinephrine, aka adrenaline, that's causing this reduction in inflammation.
这超出了本次讨论的范围，但实际上是肾上腺素（又名肾上腺素）的释放导致了炎症的减少。
And that's actually supported by something that you've probably experienced before, which is if you've ever worked, worked, worked, worked really hard, or you've been a caretaker for somebody else, or studying for exams, and people around you are getting sick, and you're just powering through it, and you're not getting sick.
这实际上是由你以前可能经历过的事情所支持的，也就是说，如果你曾经工作、工作、工作、非常努力地工作，或者你一直是别人的看护人，或者正在为考试而学习，而你周围的人都生病了，而你只是在努力克服它，而你并没有生病。
But then you stop, you turn in your final exam, you stop taking care of somebody else, or you finally stop and rest, or you go on vacation, and then you get sick.
但然后你停下来，你交了期末考试，你不再照顾别人，或者你最终停下来休息，或者你去度假，然后你就生病了。
Andrew Huberman:
安德鲁·休伯曼：
Well, you've just experienced the effect that adrenaline, epinephrine, can have in activating your immune system by way of the nervous system, in order to keep fighting and combating infection.
好吧，您刚刚体验到了肾上腺素通过神经系统激活免疫系统的作用，以继续对抗感染。
And that brings us to a larger theme, which is that stress and combating infection or a wound is not one unique system.
这给我们带来了一个更大的主题，那就是压力和对抗感染或伤口并不是一个独特的系统。
It's the same stress system that you use to combat psychological stress.
这与您用来对抗心理压力的压力系统相同。
So when you're very stressed, at least in the short term, because you release so much adrenaline and epinephrine, you are actually better able to combat infections, and you reduce inflammation and the whole feeling lousy response.
因此，当你压力很大时，至少在短期内，因为你会释放出大量的肾上腺素和肾上腺素，你实际上能够更好地抵抗感染，并且可以减少炎症和整个感觉糟糕的反应。
Remember, reduced flu-like symptoms here.
请记住，这里的流感样症状会减少。
So this pattern of breathing is actually a very useful tool.
所以这种呼吸方式实际上是一个非常有用的工具。
And I confess, I use this pattern of breathing anytime I am at the initial stages of getting some sort of bug.
我承认，每当我处于感染某种病毒的初始阶段时，我都会使用这种呼吸方式。
Andrew Huberman:
安德鲁·休伯曼：
If I feel like I've been running myself ragged, or if I somehow, for whatever reason, have a tickle in my throat, or I have that kind of sensation in my nose like I might have caught a bug of some sort, I will do this pattern of breathing.
如果我觉得自己已经疲惫不堪，或者不知何故，无论出于什么原因，我的喉咙发痒，或者我的鼻子有一种感觉，就像我可能感染了某种虫子，我会采取这种呼吸方式。
I've been doing it consistently, gosh, for the last four years or more.
天哪，在过去四年或更长时间里，我一直在这样做。
Now, this is just anecdotal reports, but I find that it allows me indeed to either have those early symptoms disappear, or it allows me to just kind of push through and harder longer.
现在，这只是轶事报道，但我发现它确实可以让我要么让这些早期症状消失，要么让我能够坚持更长时间。
I don't suggest people continue to push through exposure to infections.
我不建议人们继续承受感染的风险。
Obviously you don't want to infect other people, nor do you want to crash and suddenly get a massive illness of some sort because you stop doing this breathing.
显然，你不想感染其他人，也不想因为停止呼吸而崩溃并突然患上某种严重的疾病。
But I do think it's a useful tool.
但我确实认为这是一个有用的工具。
It's a purely behavioral intervention that has been shown, here, and now there are additional studies on the way, to enhance the function of your immune system and to reduce inflammation.
这是一种纯粹的行为干预，已经被证明，现在还有更多的研究正在研究这种方法，以增强免疫系统的功能并减少炎症。
Andrew Huberman:
安德鲁·休伯曼：
And this is to me, one of the most concrete examples of a zero-cost tool that bridges the activation of the nervous system through breathing with the immune system, by way of releasing adrenaline and thereby reducing the terrible effects or feelings of lousiness from, in this case, an E.
对我来说，这是零成本工具最具体的例子之一，它通过呼吸与免疫系统连接神经系统的激活，释放肾上腺素，从而减少大肠杆菌带来的可怕影响或恶心感。
coli infection.
大肠杆菌感染。
Now, I'd like to focus on a couple of important points that I haven't heard discussed broadly elsewhere, which is that the hyperventilation and the breath retention are both important.
现在，我想重点关注我在其他地方没有广泛讨论过的几个重要观点，即过度换气和屏气都很重要。
So you can't simply hyperventilate to get this effect at the level of epinephrine release and reduction in inflammatory cytokines.
因此，您不能简单地通过过度换气来在肾上腺素释放和炎症细胞因子减少的水平上获得这种效果。
It's been shown before that the hyperventilation phase and the hypoxia, which is a low oxygen saturation due to the breath retention, they both combine to increase epinephrine, adrenaline, levels.
之前已经表明，过度换气阶段和缺氧（由于呼吸滞留而导致的低氧饱和度）两者结合起来会增加肾上腺素的水平。
Andrew Huberman:
安德鲁·休伯曼：
So you have to do the 25 or 30 breaths and then the retention, 25 or 30 breaths, then the retention, meaning that the exhale with the breath hold, in order to get the full effect.
所以你必须做25或30次呼吸，然后屏气，25或30次呼吸，然后屏气，即呼气时屏气，才能获得充分的效果。
I also want to provide a critical cautionary note.
我还想提供一个重要的警告。
Don't do this anywhere near water or while driving a car.
不要在靠近水的地方或开车时进行此操作。
These things might seem kind of obvious, but obviously in the off chance that you black out, or something like that, it could be disastrous.
这些事情可能看起来有点明显，但显然，如果你昏厥或类似的事情，那可能是灾难性的。
So please be careful.
所以请小心。
And again, don't try and push the breath hold.
再次强调，不要试图屏住呼吸。
The moment you feel the impulse to breathe, just breathe.
当你感觉到呼吸的冲动时，就呼吸吧。
And it did seem that the three rounds of 25 to 30 breaths, with breath hold retentions in between was the ideal protocol.
看起来，三轮 25 到 30 次呼吸，中间保持屏气确实是理想的方案。
Andrew Huberman:
安德鲁·休伯曼：
There's one last very interesting feature of this study that I want to emphasize, and that was that they actually measured the so-called catecholamine concentrations.
我想强调这项研究的最后一个非常有趣的特点，那就是他们实际上测量了所谓的儿茶酚胺浓度。
Catecholamines are things like dopamine, epinephrine, norepinephrine.
儿茶酚胺是指多巴胺、肾上腺素、去甲肾上腺素等物质。
These are chemicals in your nervous system and body that promote states of alertness.
这些是神经系统和身体中促进警觉状态的化学物质。
Dopamine, of course, part of the reward and motivation pathways.
当然，多巴胺是奖励和激励途径的一部分。
They explored the levels of these molecules in blood, in plasma, during and after this breathing protocol.
他们在呼吸方案期间和之后探索了血液、血浆中这些分子的水平。
And it was interesting, as I mentioned before, epinephrine showed robust increases compared to the control group.
有趣的是，正如我之前提到的，与对照组相比，肾上腺素显示出强劲的增加。
Norepinephrine — significant increases occurred in the breathing group, in the cyclic hyperventilation retention breathing group, of course, but less so, and dopamine levels actually drop somewhat.
去甲肾上腺素——当然，在呼吸组、循环过度通气滞留呼吸组中，去甲肾上腺素显着增加，但情况较少，多巴胺水平实际上有所下降。
But this is very interesting because there's a new and emergent literature largely from Aysa, A-Y-S-A, Rolls' lab in Israel.
但这非常有趣，因为有一些新的新兴文献主要来自 Aysa，A-Y-S-A，Rolls 在以色列的实验室。
What her laboratory has shown is that motivational state and mindset has a powerful impact on various aspects of the immune system that were thought to be independent of the brain and mind and thinking.
她的实验室表明，动机状态和心态对免疫系统的各个方面都有强大的影响，而这些方面被认为独立于大脑、思想和思维。
Andrew Huberman:
安德鲁·休伯曼：
So this brings us back to something that we discussed at the very beginning of this episode, which is that 20, 30 years ago, the idea that you could heal the body with the mind was considered kind of quackery.
所以这让我们回到了我们在本集一开始讨论的事情，那就是二十、三十年前，用心灵治愈身体的想法被认为是一种庸医。
I think that there was an intervening period up until now where people might have said, "Sure, if you're stressed out, it's going to make things worse." I mean, I think everyone agrees that stress makes everything worse at some level.
我认为到目前为止，人们可能会说，“当然，如果你压力很大，事情会让事情变得更糟。”我的意思是，我认为每个人都同意压力在某种程度上会让一切变得更糟。
Outcomes to neurodegeneration, performance in physical endeavors and mental endeavors, if stress is too high for too long, people experience different challenges, and essentially.
神经退行性变的结果、身体活动和精神活动的表现，如果压力太长时间太高，人们会经历不同的挑战，而且本质上是这样。
every major psychiatric disorder, everything suffers.
每一种重大的精神疾病，一切都会受到影响。
But in the short term, stress can actually be beneficial in the ways that we just described.
但从短期来看，压力实际上可以通过我们刚才描述的方式带来好处。
And stress, if we break it down, is really a neurochemical state.
如果我们将其分解，压力实际上是一种神经化学状态。
It's the release of these catecholamines.
这是这些儿茶酚胺的释放。
And what Aysa Rolls' laboratory has shown is that when the so called-
艾莎·罗尔斯的实验室表明，当所谓的——
Andrew Huberman:
安德鲁·休伯曼：
...Rolls' laboratory has shown is that when the so-called dopamine system, and at several episodes I described there are multiple dopamine systems, but the so-called mesolimbic reward pathway, involving areas like the nucleus accumbens, et cetera, when the reward system that's associated with dopamine and norepinephrine is activated, you see incredible effects, including, for instance, highly significant reduction in tumor size in cancers.
...罗尔斯的实验室已经证明，当所谓的多巴胺系统，在我描述的几次发作中，有多个多巴胺系统，但所谓的中脑边缘奖励途径，涉及伏隔核等区域，当与多巴胺和去甲肾上腺素相关的奖励系统被激活时，你会看到令人难以置信的效果，包括例如癌症中肿瘤大小的显着减小。
Now, why would that be?
现在，为什么会这样呢？
How is it that mindset, dopamine, and tumors and tumor growth are somehow linked?
心态、多巴胺、肿瘤和肿瘤生长之间有何关联？
We now know how this occurs, largely through the incredible work of Aysa Rolls and others.
我们现在知道这是如何发生的，主要是通过艾莎·罗尔斯和其他人的出色工作。
So now I'd like to turn our focus to how it is, specifically, that certain mindsets impact the immune system in ways that we can actually point to specific biological pathways and also specific protocols related to mindset.
因此，现在我想将我们的注意力转向特定的心态如何影响免疫系统，我们实际上可以指出特定的生物途径以及与心态相关的特定方案。
Andrew Huberman:
安德鲁·休伯曼：
I guess a simple way to frame all this would be to say that most of us are aware that, yes, indeed you can worry yourself sick.
我想，概括这一切的一个简单方法是，我们大多数人都意识到，是的，你确实会担心自己生病。
We've been told that.
我们被告知。
"You're going to worry yourself sick." And actually there was a paper published in Science, again, one of the top three journals out there, the top three really being Nature, Science, and Cell, and then other, of course, excellent journals exist.
“你会担心自己生病的。”实际上，《科学》杂志上发表了一篇论文，它也是世界三大期刊之一，前三名实际上是《自然》、《科学》和《细胞》，当然还有其他优秀期刊。
But this was a paper that came out in Science last year.
但这是去年发表在《科学》杂志上的一篇论文。
The first author is Kataoka, K-A-T-A-O-K-A, describing psychogenic stress and fever.
第一作者是 Kataoka，K-A-T-A-O-K-A，描述了心因性压力和发烧。
So this was looking or asking the question, are there areas of the brain that actually underlie this notion that we can worry ourselves sick?
所以这是在寻找或提出问题，大脑中是否有某些区域实际上是我们担心自己生病这一概念的基础？
They discovered a new pathway, and they were able to both activate this pathway independent of worry and stress and see illness occur, and they were able to inhibit this pathway, block activity in this neural pathway, and prevent psychogenic fever and the worrying of oneself sick.
他们发现了一条新的通路，他们能够独立于担忧和压力激活这条通路并看到疾病的发生，并且他们能够抑制这条通路，阻断这条神经通路的活动，并防止心因性发烧和对自己生病的担忧。
They were able to do this in a very controlled way.
他们能够以非常受控的方式做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
I'll just mention the pathway in case you want to look it up in more detail.
如果您想更详细地查找它，我只会提及该途径。
This is a corticolimbic pathway.
这是皮质边缘通路。
So, just to orient us, the cortex is more or less the outer shell of the brain.
因此，为了给我们指明方向，皮层或多或少是大脑的外壳。
It's involved in thinking and sensation and perceptions and learning, and maintenance of a lot of memories are stored there.
它涉及思维、感觉、感知和学习，并且存储着大量的记忆。
We all hear that you learn and remember in the hippocampus.
我们都听说你在海马体中学习和记忆。
That's the initial side of learning and memory.
这是学习和记忆的最初方面。
But then that information, believe it or not, is passed off to the cortex, where it's stored in a long-term hard drive-type storage.
但不管你信不信，这些信息都会被传递到大脑皮层，并存储在长期硬盘驱动器类型的存储器中。
So the corticolimbic pathway is one in which your thoughts, your prior experiences, can literally in a structured way feed down onto the areas of the brain that control very basal processes, including temperature regulations.
因此，在皮质边缘通路中，你的思想、你之前的经历实际上可以以一种结构化的方式反馈到控制非常基本的过程（包括温度调节）的大脑区域。
So this is a corticolimbic hypothalamic pathway.
所以这是皮质边缘下丘脑通路。
Andrew Huberman:
安德鲁·休伯曼：
We talked earlier about the hypothalamus as controlling temperature and a lot of sickness-related behavior.
我们之前讨论过下丘脑控制温度和许多与疾病相关的行为。
Remember vagus up to the hypothalamus and all the sleep more, less appetite, fever?
还记得迷走神经到下丘脑以及所有的睡眠增多、食欲减少、发烧吗？
That's all in the hypothalamus.
这一切都在下丘脑。
This is a top-down corticolimbic hypothalamic pathway, and it has a fancy name.
这是一条自上而下的皮质边缘下丘脑通路，它有一个奇特的名字。
It's the dorsal peduncular cortex dorsal tenia tecta.
它是背脚皮质背侧带。
The short of that is the DP/DTT.
缺点是 DP/DTT。
So let's just call it the DP/DTT to the dorsomedial hypothalamus.
因此，我们将其称为下丘脑背内侧的 DP/DTT。
A lot of Ds.
很多D。
It shouldn't mean anything.
这不应该意味着什么。
It doesn't really matter what we call it.
我们怎么称呼它并不重要。
But what's important is, conceptually, it's a pathway that originates in sites of the brain that are associated with thinking, with emotion, and with prior history and feeds directly into an area of the brain that's involved in basic, physiological, subconsciously controlled processes.
但重要的是，从概念上讲，它是一条起源于大脑中与思维、情感和先前历史相关的部位的通路，并直接进入大脑中涉及基本、生理、潜意识控制过程的区域。
That's incredible and it points to a physical pathway by which the way we think about something changes something core about our physiology.
这是令人难以置信的，它指出了一条物理途径，通过这条途径，我们思考某事的方式改变了我们生理学的核心部分。
Andrew Huberman:
安德鲁·休伯曼：
Now, in some ways that shouldn't be surprising.
现在，从某些方面来说，这并不奇怪。
If you think about something that excites you, your heart rate can increase.
如果你想到一些让你兴奋的事情，你的心率就会加快。
You think about something that terrifies you, your heart rate can increase.
当你想到一些让你害怕的事情时，你的心率就会加快。
So the idea that thinking controls our physiology is not a new concept at all.
因此，思维控制我们的生理机能的想法根本不是一个新概念。
But somehow human beings, we have been challenged with the idea that we could actually think ourselves into being sick.
但不知何故，作为人类，我们一直面临着这样一种观念的挑战：我们实际上可能认为自己生病了。
But this paper from Kataoka shows that if you expose somebody to a psychological stress, you can actually activate this pathway and create a fever.
但片冈的这篇论文表明，如果你让某人承受心理压力，你实际上可以激活这条通路并引起发烧。
And how do they do that?
他们是如何做到的？
Well, you can do this by exposing subjects to a very stressful real event and you cue it through associative learning.
好吧，你可以通过让受试者接触一个非常有压力的真实事件来做到这一点，并通过联想学习来提示它。
So maybe my Pilot V5s, which I love so much, we could traumatize me to the Pilot V5.
所以也许我非常喜欢的 Pilot V5 可能会因为 Pilot V5 而给我带来创伤。
If I had some horrible experience happen to me while I'm looking at and concentrating on the Pilot V5, then you take away the horrible experience, you give me the Pilot V5, and I start to experience a lot of the symptoms associated with that terrible event.
如果我在观看并专注于 Pilot V5 时发生了一些可怕的经历，那么你就拿走这些可怕的经历，给我 Pilot V5，然后我就会开始经历许多与该可怕事件相关的症状。
Andrew Huberman:
安德鲁·休伯曼：
They were able to do this using sickness-inducing stimuli, and so forth.
他们能够使用诱发疾病的刺激等来做到这一点。
They did all the various derivations and identified this pathway that when activated, even in the absence of some horrible event, could create fever and illness-like behavior, and so forth, and if they blocked certain stations along this neural pathway, they could block that effect.
他们进行了各种推导，并确定了这条通路一旦被激活，即使没有发生一些可怕的事件，也可能会产生发烧和类似疾病的行为，等等，如果他们阻断了这条神经通路上的某些站点，他们就可以阻断这种效应。
So this is really concrete evidence, proof, if you will, that there are dedicated pathways in the mammalian brain, your brain and mine, that allow us to turn thoughts into illness.
所以这确实是具体的证据，证明，如果你愿意的话，证明哺乳动物的大脑、你的大脑和我的大脑中存在专用的通路，使我们能够将思想转化为疾病。
That's a depressing idea.
这是一个令人沮丧的想法。
What about the inverse?
反过来呢？
What about turning thoughts into health?
把想法变成健康怎么样？
Well, that's the work of Aysa Rolls.
嗯，这就是艾莎·劳斯的作品。
They explored the well-established psychological phenomenon that when cancer patients or very ill people, or people who are suffering from very debilitating injuries, when people had or reported a sense of hope, their rates of recovery were much higher.
他们探索了一种公认的心理现象，即当癌症患者或病重的人，或遭受严重伤害的人时，当人们有或报告有希望感时，他们的康复率要高得多。
Andrew Huberman:
安德鲁·休伯曼：
Sounds very subjective, but what is a sense of hope?
听起来很主观，但什么是希望感呢？
A sense of hope is a sense of the future.
希望感就是对未来的感觉。
A sense of the future is tightly associated with the dopamine system.
未来感与多巴胺系统紧密相关。
Dopamine, again, being this molecule of reward and motivation and movement, but movement and motivation are about things that are beyond the confines of our skin and are about the future.
多巴胺再次成为奖励、动力和运动的分子，但运动和动力是关于超出我们皮肤范围的事情，并且是关于未来的。
And so what they've discovered, and other studies from other groups have discovered, is that stimulation of the dopamine pathway, either simply by thinking about a future, ideally a positive future, but thinking about a positive future, leads to activation of this so-called mesolimbic reward pathway and could reduce the size of tumors, could accelerate wound healing, could greatly accelerate the passage from a state of illness to a state of health and well-being.
因此，他们和其他小组的其他研究发现，刺激多巴胺通路，无论是简单地通过思考未来，理想情况下是积极的未来，但思考积极的未来，都会导致这种所谓的中脑边缘奖励通路的激活，并且可以减小肿瘤的大小，可以加速伤口愈合，可以大大加速从疾病状态到健康和幸福状态的转变。
So there are many, many studies now starting to wick out related to this.
因此，现在有很多很多与此相关的研究开始出现。
Andrew Huberman:
安德鲁·休伯曼：
There's also the idea that augmenting the dopamine system can increase the rate of healing.
还有一种观点认为，增强多巴胺系统可以提高治愈率。
And so there are individuals out there who opt, for instance, to take things that increase dopamine.
因此，有些人选择服用增加多巴胺的药物。
Now, obviously, drugs of abuse would not be a good idea in this context.
显然，在这种情况下，滥用药物并不是一个好主意。
Even though they increase dopamine, they lead to big crashes, they have addictive properties, et cetera.
尽管它们会增加多巴胺，但它们会导致严重的崩溃，它们具有成瘾性，等等。
I've talked before on this podcast about things like L-tyrosine.
我之前在这个播客上谈过 L-酪氨酸之类的东西。
Taking anywhere from 500 to 750 milligrams can increase dopamine because tyrosine is a dopamine precursor, of course.
服用 500 至 750 毫克可以增加多巴胺，因为酪氨酸是多巴胺前体。
Things like Mucuna pruriens, which are L-dopa, the immediate precursor to dopamine.
像黧豆之类的东西，是左旋多巴，多巴胺的直接前体。
Some of these will lead to somewhat of a crash in certain individuals.
其中一些会导致某些人发生某种程度的崩溃。
Other people tolerate them a little bit better.
其他人对他们的容忍度要好一些。
Again, you have to talk to your doctor.
再次强调，您必须与您的医生交谈。
You have to figure out what's right for you.
你必须弄清楚什么适合你。
If you have bipolar or mania or schizophrenia, these things, I would not recommend them at all.
如果你患有躁郁症、躁狂症或精神分裂症，这些东西，我根本不会推荐它们。
I'm not recommending them all.
我并不是全部推荐它们。
I'm just mentioning them for potential exploration if it's safe and right for you.
我只是提到它们以进行潜在的探索，如果它对您来说安全且合适的话。
Andrew Huberman:
安德鲁·休伯曼：
But the point is this, the dopamine system, when activated can accelerate healing.
但重点是，多巴胺系统激活后可以加速愈合。
It can accelerate the recovery from injury of all kinds, and that shouldn't come as a mystery or a surprise result to us.
它可以加速各种伤害的恢复，这对我们来说不应该是一个谜或一个令人惊讶的结果。
It's because this reward pathway and the fact that it's related to a sense of the future seems to liberate entire systems within the body that make inflammatory cytokines go down and anti-inflammatory cytokines go up, exactly as was demonstrated in the beautiful PNAS study where breathing, cyclic hyperventilation, was used to increase epinephrine, increase norepinephrine, and to augment the catecholamine system.
这是因为这种奖励途径以及它与未来感相关的事实似乎解放了体内的整个系统，使炎症细胞因子下降，抗炎细胞因子上升，正如美丽的 PNAS 研究所证明的那样，其中呼吸、周期性过度换气被用来增加肾上腺素、去甲肾上腺素，并增强儿茶酚胺系统。
So I think that the bridges between these studies are really relevant.
所以我认为这些研究之间的桥梁确实相关。
In one case, I'm talking about potentially taking an over-the-counter compound to increase dopamine to accelerate healing.
在一种情况下，我谈论的是可能服用一种非处方化合物来增加多巴胺以加速愈合。
In another case, we're talking about using breathing.
在另一种情况下，我们正在谈论使用呼吸。
Andrew Huberman:
安德鲁·休伯曼：
There's also the use of cold water exposure to increase dopamine.
还可以使用冷水来增加多巴胺。
I talked about this several episodes ago, but it's been shown that immersing oneself in cold water up to the neck or so, how cold, well, it depends on what you can tolerate, uncomfortably cold but not so cold that you become hypothermic, but where it's challenging to get in but you can stay there for three to 10 minutes or so, has been shown to lead to very significant doubling or more of baseline dopamine levels and epinephrine levels that go on for several hours.
我前几集谈到过这个问题，但事实证明，将自己浸入冷水中至颈部左右，多冷，嗯，这取决于你能忍受的程度，冷得不舒服，但又不会冷到体温过低，但如果很难进入，但你可以在那里呆三到十分钟左右，已被证明会导致基线多巴胺水平和肾上腺素水平显着增加一倍或更多，持续几个小时。
This may be the basis for why people will do cold showers or ice baths and then get into a sauna, so what's called cold heat contrast therapy, as a way to augment these neurotransmitters.
这可能就是为什么人们会先洗冷水澡或冰浴，然后进入桑拿房，即所谓的冷热对比疗法，作为增强这些神经递质的一种方法。
Today, we've been talking about how these neurotransmitters can be used to enhance the function of the immune system, and so just keep in mind that anytime you're talking about increasing neurotransmitter levels, that can be done pharmacologically through supplementation, or it can be done behaviorally through exposure to cold water, for instance.
今天，我们一直在讨论如何使用这些神经递质来增强免疫系统的功能，因此请记住，每当您谈论增加神经递质水平时，都可以通过药物补充来实现，或者可以通过例如接触冷水来实现。
Andrew Huberman:
安德鲁·休伯曼：
Or it can be done even just simply by breathing in a particular way, cyclic hyperventilation followed by retention.
或者，甚至可以简单地通过以特定方式呼吸，循环过度换气，然后保持呼吸来完成。
The catecholamines, noradrenaline, dopamine, and norepinephrine, are the bridge of activation for the immune system and the nervous system.
儿茶酚胺、去甲肾上腺素、多巴胺和去甲肾上腺素是激活免疫系统和神经系统的桥梁。
They are the way that the nervous system calls out to the immune system, "Aha!
它们是神经系统向免疫系统发出信号的方式，“啊哈！
We have a problem.
我们有一个问题。
We need to counter this." So you can think of them, them meaning dopamine, epinephrine, and norepinephrine, as being able to deploy larger amounts of immune cells, all the types of immune cells that we talked about at the beginning of the episode.
我们需要反击这一点。”所以你可以把它们想象成多巴胺、肾上腺素和去甲肾上腺素，能够部署更大量的免疫细胞，我们在本集开始时谈到的所有类型的免疫细胞。
Okay, so thus far we've been discussing how one can prevent getting sick, or when one starts to feel ill how one might be able to shorten the course of that infection by ramping up the activity of the immune system.
好的，到目前为止，我们一直在讨论如何预防生病，或者当一个人开始感到不适时，如何通过增强免疫系统的活动来缩短感染的过程。
Andrew Huberman:
安德鲁·休伯曼：
But what about when you're already experiencing symptoms, the runny nose, stuffed-up nose, congestion, headache, et cetera?
但是，当您已经出现流鼻涕、鼻塞、鼻塞、头痛等症状时该怎么办？
Well, there are many ways to address that at the symptom level.
嗯，有很多方法可以在症状层面上解决这个问题。
You're probably aware of all the over-the-counter medications, many of which focus on the epinephrine system.
您可能知道所有非处方药，其中许多针对肾上腺素系统。
Things that are of the Sudafed variety prevent or reduce congestion because of the way that they cause release of epinephrine and some of the effects on dilating the bronchials and dilating the nasal passages, and so forth.
Sudafed 品种的物质可以预防或减少充血，因为它们会释放肾上腺素，并具有扩张支气管和鼻道等的一些作用。
I'm not going to speak to whether or not those are good or bad choices.
我不会谈论这些选择是好是坏。
They do have a couple of effects that are not so great for the course of treating the underlying cause, which, first of all, they can cause dehydration.
它们确实有一些影响，但对于治疗根本原因的过程来说并不是那么好，首先，它们会导致脱水。
So you have to make sure that you're hydrating well, both fluids and electrolytes.
所以你必须确保身体水分充足，包括液体和电解质。
And they also can interfere with sleep because, as I've talked about in the episodes on sleep, one of the hallmarks of deep sleep and in particular, REM sleep, is that epinephrine, adrenaline, levels are low.
它们还会干扰睡眠，因为正如我在睡眠章节中谈到的那样，深度睡眠（尤其是快速眼动睡眠）的标志之一是肾上腺素水平较低。
Andrew Huberman:
安德鲁·休伯曼：
This is what allows you to have intense, often very emotionally laden dreams during REM sleep and not act those out.
这就是为什么你可以在快速眼动睡眠期间做强烈的、常常充满情绪的梦，而不是把这些梦付诸实践。
And low adrenaline, epinephrine, during REM sleep is basically a signature, a neurochemical signature, of the REM sleep state, which is so vital for emotional and physical repair, and so forth.
快速眼动睡眠期间的低肾上腺素、肾上腺素基本上是快速眼动睡眠状态的一个特征，一种神经化学特征，这对于情绪和身体修复等至关重要。
So the fact that they can inhibit sleep, the fact that they can cause dehydration, the fact that they can make people feel lightheaded and jittery makes them not terrific choices for a number of people.
因此，它们会抑制睡眠，会导致脱水，会让人感到头晕和紧张，这使得它们对于许多人来说并不是一个很好的选择。
There is an interesting alternative choice, and when I say alternative, I do mean alternative.
有一个有趣的替代选择，当我说替代时，我指的是替代。
The choice that I'm referring to is spirulina, which is actually a form of algae.
我指的选择是螺旋藻，它实际上是藻类的一种。
Years ago, I think, when I first heard about spirulina, it sounded very much of the 1970s, '80s health-food-store variety.
我想，几年前，当我第一次听说螺旋藻时，它听起来很像 20 世纪 70 年代、80 年代健康食品店的品种。
Seemed really mystical and wacky.
看起来真的很神秘又古怪。
But, actually, now there are some really nice studies and some data and also an understanding of the mechanism by which spirulina can have potent effects in reducing what's called rhinitis, which is a fancy word for congestion of the nose and inflammation of the nose.
但实际上，现在有一些非常好的研究和数据，也了解了螺旋藻在减少所谓的鼻炎方面具有有效作用的机制，鼻炎是鼻子充血和鼻子炎症的一个奇特的词。
Andrew Huberman:
安德鲁·休伯曼：
Basically, anytime you hear a word that includes "itis," at least if it's in the medical or health context, it generally means inflammation of some tissue.
基本上，任何时候你听到一个包含“itis”的词，至少在医疗或健康方面，它通常意味着某些组织的炎症。
Rhinitis just being inflammation of the nasal passages, but that's one of the most uncomfortable symptoms of any kind of infection.
鼻炎只是鼻道的炎症，但这是任何类型感染中最不舒服的症状之一。
There are two studies I'd like to highlight just very quickly.
我想快速强调两项研究。
One is the effects of spirulina on allergic rhinitis, and the other is a clinical comparison to the efficacy of Spirulina platensis, that's a technical name, and cetirizine for the treatment of allergic rhinitis.
一是螺旋藻对过敏性鼻炎的作用，二是钝顶螺旋藻（学名）与西替利嗪治疗过敏性鼻炎的临床疗效比较。
These looked at humans, so this is not a mouse study.
这些研究以人类为对象，因此这不是一项小鼠研究。
This is a study on humans, both sexes, so males and females, in one case looking at 100 plus subjects — 129 subjects.
这是一项针对人类（包括男性和女性）的研究，其中一项研究涉及 100 多名受试者（即 129 名受试者）。
The other, 65 subjects.
其他，65个科目。
So a decent number of subjects, randomized trial, double blind.
因此，有相当数量的受试者，随机试验，双盲。
Both cases saw significant decreases in nasal obstruction, improved ability to smell, improved sleep, daily working inflammatory cytokines were reduced as well, reduction in nasal itching, all the stuff that you'd like to experience, I can imagine, after taking two grams, two grams, not milligrams, but two grams of spirulina.
两个病例的鼻塞症状明显减轻，嗅觉能力提高，睡眠改善，日常工作的炎症细胞因子也减少，鼻痒减少，所有你想体验的东西，我可以想象，服用两克，两克，不是毫克，而是两克螺旋藻后。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes had to be taken for a short while before the effect kicked in.
有时必须服用一小段时间才能见效。
That's pretty impressive, I would say, but it doesn't really speak to mechanism.
我想说，这相当令人印象深刻，但它并没有真正涉及机制。
But in exploring the underlying mechanisms for spirulina's effects on reducing rhinitis, it was interesting to find that spirulina actually can inhibit the formation and or activity of so-called histaminergic mast cells, M-A-S-T, mast cells.
但在探索螺旋藻减少鼻炎的潜在机制时，有趣的是发现螺旋藻实际上可以抑制所谓的组胺能肥大细胞（M-A-S-T）的形成和/或活性。
We haven't talked a lot about mast cells, but they are a very interesting cell type in the immune response.
我们没有过多谈论肥大细胞，但它们是免疫反应中非常有趣的细胞类型。
Essentially, what they are are little packets of histamine, and when we have some sort of irritant to the skin, so a mosquito bite, for instance, or poison oak or poison ivy, something that causes an itch or something that causes inflammation internally, it doesn't just have to be on the skin, these mast cells, or these little bubbles that contain histamine, go to that site and release their histaminergic contents and cause swelling and inflammation of whatever cells are affected locally.
从本质上讲，它们是小包的组胺，当我们对皮肤有某种刺激物时，例如蚊子叮咬，或毒橡树或毒藤，引起瘙痒或引起内部炎症的东西，它不仅仅必须在皮肤上，这些肥大细胞或这些含有组胺的小气泡，会到达该部位并释放其组胺能内容物，导致局部受影响的任何细胞肿胀和发炎。
You might think, "Well, why would I want to have a mechanism in my body that would cause swelling and inflammation?"
你可能会想，“那么，为什么我的身体里会想要有一种会引起肿胀和炎症的机制呢？”
Andrew Huberman:
安德鲁·休伯曼：
Well, then those cells in turn send out cytokine signals that recruit the very cell types that we were talking about way back at the beginning of the episode, the cells that are characteristic of the innate immune system that come in, the macrophages and the other types of cells that will come in and gobble up the foreign invaders or will help sequester and move away, say, the poison from a bite or from whatever irritant.
好吧，然后这些细胞反过来发出细胞因子信号，招募我们在情节开始时讨论的细胞类型，这些细胞是进来的先天免疫系统的特征细胞，巨噬细胞和其他类型的细胞，它们会进来并吞噬外来入侵者，或者帮助隔离和清除，例如，咬伤或任何刺激物产生的毒素。
Again, it doesn't just have to be at the skin surface.
再说一次，它不仅仅必须在皮肤表面。
I'm describing an example at the skin.
我正在描述一个皮肤的例子。
For instance, if you've ever had hives of any kind, that almost certainly involved mast cells.
例如，如果您曾经患过任何类型的荨麻疹，那么几乎肯定与肥大细胞有关。
So then when you take an antihistamine in order to deal with seasonal allergies, for instance, you're taking a compound that's reducing histamines in mast cells.
例如，当您服用抗组胺药来应对季节性过敏时，您服用的化合物可以减少肥大细胞中的组胺。
And spirulina has also been used quite effectively as a way to treat seasonal allergies and some of the symptomology, equally on par with some of the major prescription and over-the-counter drugs for that.
螺旋藻也被非常有效地用作治疗季节性过敏和某些症状的方法，与一些主要处方药和非处方药的效果相同。
Andrew Huberman:
安德鲁·休伯曼：
One cautionary note, spirulina can carry some side effects for people that have a genetic mutation leading to something called PKU.
需要注意的是，螺旋藻可能会给基因突变导致 PKU 的人带来一些副作用。
These people know who they are.
这些人知道他们是谁。
They're very sensitive to phenylalanine.
他们对苯丙氨酸非常敏感。
These same people cannot drink any sort of NutraSweet or diet soda for reasons that they understand.
这些人不能喝任何种类的 NutraSweet 或无糖汽水，原因他们都明白。
It could be quite dangerous.
这可能非常危险。
It's a rare genetic disorder, but, nonetheless, spirulina can be an issue for those people.
这是一种罕见的遗传性疾病，但尽管如此，螺旋藻对这些人来说可能是一个问题。
For most people, the side effect profile is pretty minimal.
对于大多数人来说，副作用非常小。
And just to be clear, I don't have any relationship to a spirulina company, or anything.
需要澄清的是，我与螺旋藻公司或任何其他公司没有任何关系。
I just find it interesting that there are these compounds that sound rather, forgive the phrase, but rather new agey because they come from algae, from a plant.
我只是觉得有趣的是，这些化合物听起来相当新奇，因为它们来自藻类，来自植物。
But when you look at the underlying mechanism, it makes perfect sense.
但当你了解其底层机制时，你就会发现这是完全有道理的。
So that's often what we like to point out here, is that if there are these so-called alternative therapies, alternative because most people haven't heard of them, it's always nice if they map to a specific logical mechanism and framework by which that compound would work as opposed to just some anecdote of, "Oh, I hear spirulina is great for allergies."
因此，我们经常想在这里指出的是，如果有这些所谓的替代疗法，替代疗法是因为大多数人没有听说过它们，如果它们映射到特定的逻辑机制和框架，使该化合物发挥作用，而不是只是一些轶事，“哦，我听说螺旋藻对过敏很有好处”，那就太好了。
Andrew Huberman:
安德鲁·休伯曼：
Well, now we know why.
好吧，现在我们知道为什么了。
It inhibits mast cells, and histaminergic mast cells, in particular.
它抑制肥大细胞，特别是组胺能肥大细胞。
Earlier I mentioned a new and very exciting study published as a full article in Nature.
早些时候我提到了一项非常令人兴奋的新研究，在《自然》杂志上以全文形式发表。
Full article means that it is a major finding.
完整的文章意味着这是一个重大发现。
At the journal, Nature, they have letters which are important findings.
在《自然》杂志上，他们的信件是重要的发现。
They're still very high stringency for getting a letter in Nature published.
他们对于在《自然》杂志上发表信件的要求仍然非常严格。
But the full articles, generally, there's only one or two per issue in the weekly edition of Nature.
但完整的文章，一般来说，《自然》周刊每期只有一两篇。
And just last week, there was a very exciting article published from Qiufu Ma's Lab at Harvard Medical School.
就在上周，哈佛医学院马秋福实验室发表了一篇非常令人兴奋的文章。
Qiufu, I've known for a number of years.
秋芙，我认识好几年了。
His group has done phenomenal work on the mechanisms of itch and pain and discovering some of the receptors and pathways for itch and pain.
他的团队在瘙痒和疼痛的机制方面做了出色的工作，并发现了一些瘙痒和疼痛的受体和途径。
And, more recently, they've been exploring the mechanistic basis of acupuncture.
最近，他们一直在探索针灸的机制基础。
And the title of the article is "A neuroanatomical basis for electroacupuncture to drive the vagal-adrenal axis."
文章的标题是“电针驱动迷走肾上腺轴的神经解剖学基础”。
Andrew Huberman:
安德鲁·休伯曼：
And while that's a mouthful, now most all of you are probably familiar with what I mean when I say vagal–adrenal axis, vagal meaning of the vagus and adrenal of the adrenal glands.
虽然这有点拗口，但现在你们大多数人可能都熟悉我所说的迷走神经-肾上腺轴、迷走神经和肾上腺的迷走神经含义。
And so perhaps we should not be surprised, although excited nonetheless, that when Qiufu's lab looked at stimulation of the body with so-called electroacupuncture, so these are needles where a small bit of electrical current, low level of electrical current, is passed into the needle and therefore into the body.
因此，也许我们不应该感到惊讶，尽管仍然很兴奋，当秋夫的实验室研究所谓的电针对身体的刺激时，这些针中会有少量的电流，低水平的电流，被传递到针中，从而进入身体。
They located sites on the body that can increase inflammation by way of releasing inflammatory cytokines.
他们在身体上找到了可以通过释放炎症细胞因子来加剧炎症的部位。
These areas included the abdomen, and they found areas on the body, such as the lower limbs, the hind limbs in this case, that can stimulate the vagal-adrenal reflex and can lead to reduced inflammation.
这些区域包括腹部，他们发现身体上的某些区域，例如下肢，在本例中是后肢，可以刺激迷走神经肾上腺反射，从而减少炎症。
And what was really interesting is that they figured out that it was activation of nerve endings that resided in the fascia.
真正有趣的是，他们发现这是筋膜中神经末梢的激活。
Andrew Huberman:
安德鲁·休伯曼：
I mentioned earlier what fascia is, but just to remind you, the fascia is a really thick sheath of tissue that surrounds muscle.
我之前提到过什么是筋膜，但只是提醒您，筋膜是围绕肌肉的一层非常厚的组织鞘。
If ever you've heard of Rolfing, Rolfing is a form of very intense massage.
如果您听说过 Rolfing，Rolfing 是一种非常强烈的按摩形式。
I've never had this done, but I've heard about this.
我从来没有这样做过，但我听说过这个。
It involves, among other things actually separating the muscle away from the fascia somewhat.
除其他外，它实际上涉及将肌肉与筋膜稍微分开。
So it's a very, very deep tissue massage.
所以这是一次非常非常深层的组织按摩。
Actually, a good friend of mine who had this done told me that it was probably the most challenging physical experience that he had ever been through, going through this Rolfing procedure.
事实上，我的一个好朋友做过这件事，他告诉我，这可能是他经历过的最具挑战性的身体经历，经历了罗尔芬手术。
Maybe some of you have been Rolfed, as they say, and can report to the experience, whether or not it was pleasant or unpleasant, or you felt benefits or not.
正如他们所说，也许你们中的一些人已经被 Rolfed 了，并且可以报告这种经历，无论它是愉快的还是不愉快的，或者您是否感到受益。
In any case, this study isn't about Rolfing per se, but it is about the fascia.
无论如何，这项研究并不是关于罗尔芬本身，而是关于筋膜。
Andrew Huberman:
安德鲁·休伯曼：
And so what they discovered is there's a specific population of neurons; those neurons have a name, as they often do in science, the name isn't important, but if you want to look it up, it's the PROKR2 neurons, P-R-O-K-R-2 neurons, and they send a connection deep into the limb fascial tissue, and then they send another connection.
所以他们发现存在特定的神经元群；这些神经元有一个名字，正如它们在科学中经常做的那样，名称并不重要，但如果你想查找它，那就是 PROKR2 神经元，P-R-O-K-R-2 神经元，它们将一个连接发送到肢体筋膜组织深处，然后它们发送另一个连接。
The connections we're referring to are axons, neurons have axons, so a wire in one direction that goes into the deep fascial tissue of the lower limb near the calf and thigh.
我们所指的连接是轴突，神经元有轴突，因此是一根沿一个方向进入小腿和大腿附近下肢深层筋膜组织的电线。
And then they send another wire up into the spinal cord, into a region of the hindbrain, in the back of your brain near your neck, called the medulla, in the medulla oblongata, that neuron also has a name called the DMZ, doesn't matter, and that neuron connects to the adrenal gland to release our good old friends, the catecholamines: noradrenaline, adrenaline, and dopamine, or norepinephrine, epinephrine, and dopamine.
然后他们将另一根电线送入脊髓，进入后脑的一个区域，在你的大脑后部靠近你脖子的地方，称为延髓，在延髓中，那个神经元也有一个名字叫做DMZ，没关系，那个神经元连接到肾上腺释放我们的好老朋友，儿茶酚胺：去甲肾上腺素，肾上腺素和多巴胺，或去甲肾上腺素，肾上腺素，和多巴胺。
And their release causes a reduction in inflammation, even in response to an injection of something called lipopolysaccharide, which can actually induce fever.
它们的释放会导致炎症减轻，甚至是对注射脂多糖的反应，脂多糖实际上会引起发烧。
Andrew Huberman:
安德鲁·休伯曼：
So what is all this saying?
那么这一切到底在说什么？
This is saying that activation of the deep fascial tissue causes a chain of neural reactions that leads eventually to the release of norepinephrine, noradrenaline, adrenaline, and dopamine and, once again, lowers inflammation.
这就是说，深筋膜组织的激活会引起一系列神经反应，最终导致去甲肾上腺素、去甲肾上腺素、肾上腺素和多巴胺的释放，并再次降低炎症。
Very much like the breathing study that we talked about earlier and the pattern of cyclic hyperventilation with retention leading to reductions in inflammation.
非常类似于我们之前讨论的呼吸研究，以及循环过度通气和保留导致炎症减少的模式。
I can't tell you how happy this makes me.
我无法告诉你这让我有多高兴。
I had nothing to do with this work, but the reason it makes me happy is because I have a particular fondness for when practices that have existed for many centuries or even thousands of years such as acupuncture, such as respiration work, start to converge with some of the hardcore mechanistic science.
我与这项工作无关，但它让我高兴的原因是因为我特别喜欢那些已经存在了几个世纪甚至几千年的实践，比如针灸，比如呼吸工作，开始与一些核心机械科学融合。
And the reason this excites me is not because we want to take science and erase the previous tools and methods of these ancient practices.
这让我兴奋的原因并不是因为我们想要利用科学并消除这些古老实践以前的工具和方法。
Not at all.
一点也不。
And it certainly isn't the case that we just want to name things or rename things with modern science.
当然，我们不仅仅是想用现代科学来命名或重新命名事物。
Andrew Huberman:
安德鲁·休伯曼：
What's very exciting is when we can discover a mechanism that explains why certain practices work.
非常令人兴奋的是，当我们能够发现一种机制来解释某些实践为何有效时。
First of all, that validates those as legitimate practices.
首先，这证实了这些做法是合法的。
Maybe even insurance will start to cover them, whereas maybe they previously had not.
也许连保险也会开始为他们提供保障，而以前可能还没有。
I don't know what the current status is for insurance coverage of acupuncture.
我不知道目前针灸保险的承保情况如何。
I'm guessing there are places that do it, maybe others that don't.
我猜有些地方这样做，也许其他地方不这样做。
I personally am not somebody who receives acupuncture.
我个人不是接受针灸的人。
I have in the past, but it's not that I'm a particular fan of it, but I think that there are a number of people that have benefited from it.
我过去也曾这样做过，但这并不是说我特别喜欢它，而是我认为有很多人从中受益。
So I think that's wonderful.
所以我认为这很棒。
Breathwork and respiration work is something that I've cultivated as a practice over the years.
呼吸和呼吸工作是我多年来培养的一种练习。
I mentioned earlier how I use it to push back on incoming infections and so forth.
我之前提到过如何使用它来阻止传入的感染等等。
And now that doesn't sound like just a figment in my imagination.
现在这听起来并不只是我想象中的虚构。
There's actually a mechanism, a published mechanism, to explain it.
实际上有一个机制，一个已发布的机制来解释它。
Andrew Huberman:
安德鲁·休伯曼：
But the most exciting thing to me about all this is that practices that traditionally have been shrouded in complicated language, or were the unique domain of the practitioners and relied on phrases like the meridians or the chakras, of which I think is perfectly valid language but doesn't inform mechanism, and then in a separate community, the community I come from, the community of scientists have used language like PROKR2 neurons, medulla oblongata, vagal–adrenal axis, and basically no one can communicate with one another because the language is shrouding.
但对我来说最令人兴奋的是，传统上被复杂语言所笼罩的实践，或者是从业者的独特领域，依赖于经络或脉轮等短语，我认为它们是完全有效的语言，但不告知机制，然后在一个单独的社区，我来自的社区，科学家社区使用了像 PROKR2 神经元，延髓，迷走神经肾上腺轴这样的语言，基本上没有人可以与一个人交流另一个原因是语言的笼罩。
What we're now starting to see is that at their convergence is a common mechanism, and with that understanding, what's going to be really terrific is as new protocols start to emerge.
我们现在开始看到的是，它们的融合是一种通用机制，有了这种理解，真正了不起的是新协议开始出现。
So in understanding mechanisms and pathways and in being able to understand the base set of practices like breathing, like electroacupuncture, and so forth, we can now start to daydream in a very realistic way about the development of new protocols, more effective protocols, protocols that perhaps one can do at home without needles.
因此，在理解机制和途径以及能够理解呼吸、电针等基本实践的过程中，我们现在可以开始以一种非常现实的方式进行白日梦，关于开发新的方案、更有效的方案、也许人们可以在家里无需针头就能完成的方案。
Andrew Huberman:
安德鲁·休伯曼：
Perhaps protocols such as the breathing that you can do anywhere, anytime and be confident that you're actually impacting the IL-6 and the IL-8 pathways, reducing those and increasing IL-10.
也许您可以随时随地进行诸如呼吸之类的方案，并确信您实际上正在影响 IL-6 和 IL-8 途径，减少这些途径并增加 IL-10。
So we are no longer wandering around in the fog hearing about these magical techniques without understanding why they work, nor are we just seeing a bunch of science that is descriptive but not mechanistic or pointing to specific protocols.
因此，我们不再在迷雾中徘徊，听到这些神奇的技术而不理解它们为什么起作用，我们也不再只是看到一堆描述性的科学，而不是机械性的或指向特定协议的科学。
So I'm just delighted.
所以我很高兴。
Again, I had nothing to do with this work, but really terrific work Qiufu and colleagues.
再说一次，我与这项工作无关，但邱夫和同事们的工作确实很棒。
And I also want to acknowledge a journal as prominent as Nature for featuring this upfront because I think it really does mark the beginning of a new path in medicine.
我还要感谢像《自然》这样的知名期刊，因为我认为它确实标志着医学新道路的开始。
And just to underscore that point a little bit further, the National Institutes of Health, of course, has a Cancer Institute and Eye Institute that deal with trying to combat cancer and to cure blindness, and so forth, and now they have what's called NCCIH, which is Complementary Health.
为了进一步强调这一点，美国国立卫生研究院当然有一个癌症研究所和眼科研究所，致力于对抗癌症和治疗失明等，现在他们有了所谓的 NCCIH，即补充健康。
Andrew Huberman:
安德鲁·休伯曼：
And so there are good tax dollars being put to the kinds of explorations that we're talking about that undoubtedly are going to lead to better treatments for immunological diseases, neurological diseases, the convergence of the immune system and the nervous system.
因此，大量的税收资金被投入到我们正在谈论的各种探索中，这无疑将带来更好的治疗免疫疾病、神经系统疾病、免疫系统和神经系统融合的方法。
Very exciting times, and I hope that by learning about some of this new and emerging science and hearing about some of the protocols that are either zero cost or low cost — certainly, for respiration that's the case — or for the use of heat or cold or maybe even electroacupuncture, if you have access to that, that we can really see that we're starting to evolve as a field of health and medicine and science and ancient practices, and that they're really starting to converge and have a vector, as we say, in a new and more exciting direction.
非常激动人心的时刻，我希望通过了解一些新兴科学，并听到一些零成本或低成本的协议——当然，对于呼吸来说就是这样——或者使用热或冷，甚至电针，如果你有机会接触到这些，我们真的可以看到我们正在开始发展为健康、医学、科学和古代实践领域，并且它们真的开始融合并有一个向量，正如我们所说，以一种新的和更多的方式令人兴奋的方向。
Andrew Huberman:
安德鲁·休伯曼：
Once again, we've covered a lot of information today.
今天我们再次介绍了很多信息。
We learned about the immune system, the adaptive immune system, the innate immune system, and the nervous system, and how those interact.
我们了解了免疫系统、适应性免疫系统、先天免疫系统和神经系统，以及它们如何相互作用。
And, throughout, we discussed protocols that can allow you to tap into this relationship between the nervous system and immune system and hopefully avoid and/or shorten the course of any illnesses, injuries, or inflammation that you might encounter.
并且，我们自始至终都讨论了一些方案，这些方案可以让您利用神经系统和免疫系统之间的这种关系，并有望避免和/或缩短您可能遇到的任何疾病、伤害或炎症的进程。
If you're enjoying and or learning from this podcast, please subscribe to our YouTube channel.
如果您喜欢此播客或从中学习，请订阅我们的 YouTube 频道。
And also on YouTube, please leave us a comment.
另外，请在 YouTube 上给我们留言。
One of the best forms of comments you can give us are suggestions for future topics and future guests to have on the Huberman Lab Podcast.
您可以向我们提供的最佳评论形式之一是对胡伯曼实验室播客的未来主题和未来嘉宾的建议。
Please also subscribe to our podcast on Apple and Spotify.
另请订阅我们在 Apple 和 Spotify 上的播客。
And on Apple, you can also leave us up to a five-star review and leave us a comment there as well if you like.
在 Apple 上，您还可以给我们留下五星级的评价，如果您愿意，也可以在那里给我们留言。
Andrew Huberman:
安德鲁·休伯曼：
In addition, please check out our sponsors that we mentioned at the beginning of each episode.
此外，请查看我们在每集开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
If you're not already following Huberman Lab on Instagram, please do so.
如果您还没有在 Instagram 上关注 Huberman Lab，请立即关注。
There I teach neuroscience and health-related topics, sometimes but not always overlapping with the content of the podcast.
在那里，我教授神经科学和健康相关的主题，有时但并不总是与播客的内容重叠。
We are also Huberman Lab on Twitter.
我们也是 Twitter 上的 Huberman Lab。
And last but not least, thank you for your interest in science.
最后但并非最不重要的一点是，感谢您对科学的兴趣。