What Alcohol Does to Your Body, Brain & Health

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

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today we're discussing alcohol, one of the most commonly consumed substances on the planet Earth.

今天我们讨论的是酒精，地球上最常消耗的物质之一。

I should mention that both humans and non-human animals consume alcohol either for recreational purposes because they like the feeling that it gives them, or for medicinal purposes, or for other purposes that we'll discuss.

我应该提到，人类和非人类动物饮酒要么是为了娱乐目的，因为他们喜欢酒精给他们带来的感觉，要么是为了医疗目的，或者是为了我们将讨论的其他目的。

We are, of course, going to discuss the effects of alcohol on our biology, ranging from its effects on individual cells, on organs, and organ systems in our brain and body.

当然，我们将讨论酒精对我们生物学的影响，包括它对大脑和身体中单个细胞、器官和器官系统的影响。

We are also going to discuss the effects of the effects of alcohol.

我们还将讨论酒精的影响。

That is, what being inebriated really does to our thinking and our behavior, and how it does it.

也就是说，醉酒对我们的思维和行为到底有何影响，以及它是如何影响的。

And we are going to address what seems to be one of the more common questions out there, which is whether or not low to moderate amounts of drinking are better for our health than zero alcohol consumption at all.

我们将解决似乎是更常见的问题之一，即少量至适量饮酒是否比零饮酒对我们的健康更好。

And of course, we will talk about severe alcohol intake, binge drinking.

当然，我们会谈论严重饮酒、酗酒。

We will also talk about hangover and what science says about ways to reduce the effects of hangover, either by doing things that are inoculatory, meaning before you drink or while you drink, as well as things to do if you happen to have a hangover.

我们还将讨论宿醉以及科学所说的减少宿醉影响的方法，无论是通过做一些预防性的事情，即在喝酒之前或喝酒时，以及如果您碰巧宿醉时应该做的事情。

We will discuss some of the genetic differences for alcohol and alcoholism, and we will discuss alcohol consumption in young people and how that can be especially detrimental for reasons that I think are going to be quite surprising to most of you.

我们将讨论酒精和酗酒的一些遗传差异，我们将讨论年轻人的饮酒情况以及饮酒如何特别有害，原因我认为会让你们大多数人感到非常惊讶。

My goal is that by the end of today's episode, you will have a thorough understanding of what alcohol does to your brain and body, and that you'll be able to make informed decisions as to whether or not you should be consuming zero, absolutely no alcohol, small to moderate amounts of alcohol, and again, we'll define exactly what that means, small to moderate amounts.

我的目标是，在今天的节目结束时，您将彻底了解酒精对您的大脑和身体的影响，并且您将能够做出明智的决定，决定是否应该零饮酒、绝对不饮酒、少量至适量饮酒，并且我们将再次准确定义这意味着什么，少量至适量。

And if you or somebody else that you know is consuming excessive amounts of alcohol that are clearly detrimental to your health, some of the better routes and resources that you can use in order to remove that dependence and/or consumption.

如果您或您认识的其他人过量饮酒，这显然对您的健康有害，您可以使用一些更好的途径和资源来消除这种依赖和/或饮酒。

I'd like to preface all of that by saying that today's discussion is really geared toward giving you information.

我想在所有这些之前说一下，今天的讨论实际上是为了向您提供信息。

It is not about judging alcohol intake or lack of alcohol intake.

它不是判断酒精摄入量或酒精摄入量不足的问题。

I just want you to be able to make the most informed decision about alcohol possible.

我只是希望您能够就酒精问题做出最明智的决定。

Before we get into today's content in detail, I just want to answer a commonly asked question about alcohol consumption and the brain.

在我们详细讨论今天的内容之前，我只想回答一个关于饮酒和大脑的常见问题。

And the question that so often comes up is whether or not low to moderate amounts of alcohol, so maybe one drink a day or one or two drinks a day kind of thing, whether or not that is bad for your brain.

经常出现的问题是是否少量到适量的饮酒，所以也许每天喝一杯或每天喝一两杯这样的事情，无论这是否对你的大脑有害。

In particular, whether or not it causes degeneration of neurons or nerve cells.

特别是它是否会导致神经元或神经细胞的退化。

Now, the reason that question comes up so often is because for many years it's been known that high levels of alcohol consumption, so 12 to 24 drinks per week or more, is certainly causing neurodegeneration, in particular of the so-called neocortex, the outer layers of the brain that house associative memories, that house our ability to think and plan, that house our ability to regulate our more primitive drives according to context, et cetera.

这个问题之所以经常出现，是因为多年来人们都知道，大量饮酒，即每周饮酒 12 至 24 杯或更多，肯定会导致神经退化，特别是所谓的新皮质，即大脑的外层，它容纳联想记忆，容纳我们思考和计划的能力，容纳我们根据环境调节更原始驱动力的能力，等等​​。

So to make very clear, drinking a lot, so having three or four drinks per night every night of the week, is clearly bad for the brain.

因此，需要明确的是，大量饮酒（每周每晚喝三到四杯酒）显然对大脑有害。

A recent study, however, finally addressed the question of whether or not low to moderate amounts of alcohol consumption can cause brain degeneration.

然而，最近的一项研究最终解决了少量至适量饮酒是否会导致大脑退化的问题。

The title of the study is "Associations Between Alcohol Consumption and Gray and White Matter Volumes in the UK Biobank," the United Kingdom Biobank.

该研究的标题是“英国生物银行中酒精消耗与灰质和白质体积之间的关联”。

First of all, gray matter are the neurons.

首先，灰质是神经元。

It's the so-called cell bodies that house the genome of the cells, et cetera, and white matter is the connections, the fibers, the so-called axons of neurons, and it's called white matter because that tissue is surrounded by a fatty tissue called myelin, which allows nerve cells to communicate with each other very quickly.

所谓的细胞体容纳了细胞的基因组等，白质是神经元的连接、纤维、所谓的轴突，它被称为白质是因为该组织被称为髓磷脂的脂肪组织包围，髓磷脂使神经细胞能够非常快速地相互沟通。

So what this study did is it looked at the brains, both the gray matter and the white matter, of more than 30,000, indeed more than 35,000, generally healthy middle-aged and older adults in the United Kingdom who were drinking various amounts of alcohol.

这项研究的目的是观察英国 30,000 多名（实际上是 35,000 多名）总体健康的中老年人的大脑，包括灰质和白质，这些人饮酒量不同。

What they found was that even for people that were drinking low to moderate amounts of alcohol, so one or two drinks per day, there was evidence of thinning of the neocortex, so loss of neurons in the neocortex, and other brain regions.

他们发现，即使对于每天饮酒一到两杯的人来说，也有证据表明新皮质变薄，从而导致新皮质和其他大脑区域的神经元损失。

And I don't say this in order to cause alarm.

我这么说并不是为了引起恐慌。

I tell you this because they are important data, because they reveal and indeed answer the question that has been burning for so long as to whether or not chronic alcohol intake can disrupt the brain, even if the chronic intake is very low.

我告诉你这些是因为它们是重要的数据，因为它们揭示并确实回答了长期以来一直存在的问题，即长期饮酒是否会扰乱大脑，即使长期摄入量非常低。

Now we should talk about what the word chronic means, because many people, when they hear the word chronic, think high levels of whatever intake.

现在我们应该谈谈“慢性”这个词的含义，因为许多人，当他们听到“慢性”这个词时，会想到任何摄入量都很高。

Okay?

好的？

So they think five drinks a night or 10 drinks a night, or people drinking every night.

所以他们认为每晚喝五杯或每晚喝十杯，或者人们每晚都喝酒。

Now, in this study, they looked at people who on average were drinking one or two drinks per night.

现在，在这项研究中，他们观察了平均每晚喝一到两杯饮料的人。

So that could be 14 drinks on the weekend, it could be one drink per night, it could be seven drinks on Friday.

因此，周末可能喝 14 杯，每晚可能喝一杯，周五可能喝七杯。

In other words, on average, one or two drinks per night.

换句话说，平均每晚喝一两杯。

And I think many people out there are drinking somewhere between one and two drinks per night or day of the week on average, so that would be seven to 14 drinks per week.

我认为很多人平均每晚或每周每天喝一到两杯酒，所以每周喝七到 14 杯。

So this is an important study because it says that if you're consuming even just seven glasses of wine across the week, it's likely that there is going to be some degeneration of your brain in response to that alcohol intake.

所以这是一项重要的研究，因为它表明，如果你一周只喝七杯葡萄酒，你的大脑很可能会因酒精摄入而出现一些退化。

Although, as mentioned earlier, we will talk about some of the things that can inoculate against some of that neuronal loss.

尽管如此，正如前面提到的，我们将讨论一些可以预防神经元损失的事情。

For those of you that are interested in reading the study in more detail, we've put a link to it in the show note captions.

对于那些有兴趣更详细地阅读该研究的人，我们在显示注释标题中放置了该研究的链接。

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向公众提供有关科学和科学相关工具的零成本消费者信息。

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

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Let's talk about alcohol, and let's just acknowledge that human beings have been consuming alcohol for thousands of years.

让我们来谈谈酒精，让我们承认人类饮酒已有数千年之久。

If you look at the archaeological evidence from Mesopotamia, you'll find that 5,000 years ago people had wine vessels, or if you want to know when people first started distilling alcohol, much to people's surprise, that did not first take place in Ireland, and that's not a joke about the Irish.

如果你看看美索不达米亚的考古证据，你会发现5000年前人们就有了酒器，或者如果你想知道人们什么时候开始蒸馏酒精，令人惊讶的是，这并不是首先发生在爱尔兰，这不是关于爱尔兰人的笑话。

You'll see a lot of claims online that the Irish were the first to distill alcohol, but in fact, they were not.

您会在网上看到很多声称爱尔兰人是第一个蒸馏酒精的人，但事实上，他们不是。

It was the Chinese that were the first to distill alcohol, and that took place in China in the 1st century.

中国人最早蒸馏酒精，发生在公元一世纪的中国。

Alcohol has been used for nutritional purposes, so there are cultures that believe, and indeed still believe, that the calories in alcohol are useful, although later we'll talk about how alcohol calories are indeed empty calories and what an empty calorie really is, why it's called empty.

酒精已被用于营养目的，因此有些文化相信，并且实际上仍然相信，酒精中的卡路里是有用的，尽管稍后我们将讨论酒精卡路里如何确实是空卡路里，以及空卡路里到底是什么，为什么它被称为空卡路里。

Alcohol has been used for medicinal purposes because indeed it does kill bacteria, and as you'll soon find out, the fact that it kills bacteria, because that is absolutely true, it also kills the good bacteria in your gut, and the destruction of that good bacteria in your gut can lead to things like leaky gut syndrome and has all sorts of issues, and there are ways to deal with those issues, and we'll talk about those.

酒精已被用于医疗目的，因为它确实可以杀死细菌，而且你很快就会发现，它可以杀死细菌，因为这是绝对正确的，它也会杀死你肠道中的好细菌，而肠道中好细菌的破坏可能会导致肠漏综合症等问题，并产生各种各样的问题，有很多方法可以处理这些问题，我们将讨论这些问题。

So alcohol has been used for medicinal purposes.

因此酒精已被用于医疗目的。

It's been used to clean surfaces.

它已被用来清洁表面。

It's used in my laboratory in order to make up so-called reagents to do our experiments.

我的实验室用它来配制所谓的试剂来进行我们的实验。

But most humans have been consuming alcohol in order to change their internal state, in order to feel differently than they would otherwise.

但大多数人喝酒是为了改变自己的内在状态，以获得与平常不同的感觉。

That feeling of being drunk or inebriated or tipsy or lightheaded is something that many, not all, but many humans seem to enjoy and pursue even though typically it leads to a feeling of being less happy, less motivated, more stressed, et cetera, when the alcohol wears off.

那种醉酒、醉酒、醉意或头晕的感觉是许多人（不是全部）但许多人似乎都喜欢和追求的，尽管通常当酒精消退后，它会导致不那么快乐、缺乏动力、压力更大等等的感觉。

That's pretty incredible, right?

这太不可思议了，对吧？

I mean, we're talking about a substance that people have been highly motivated to pursue, that are still highly motivated to pursue, to create, and to consume, that they'll spend money on, and that's despite the fact that it makes them feel good and then it makes them feel lousy.

我的意思是，我们谈论的是一种人们一直非常积极地追求的物质，人们仍然非常积极地追求、创造和消费，他们会花钱买它，尽管事实上它让他们感觉良好，然后又让他们感觉很糟糕。

Now, some of you might be saying, "Well, I drink, but I don't drink to excess, and therefore I don't feel lousy.

现在，你们中的一些人可能会说：“嗯，我喝酒，但我不会喝过量，因此我不觉得糟糕。

I feel good when I drink, and then it wears off, and it allows me to get through my evening, and then the next morning, I'm ready to go." Okay.

当我喝酒时，我感觉很好，然后这种感觉就会消失，它让我度过了整个晚上，然后第二天早上，我就准备好了。”好的。

That very well may be true.

这很可能是真的。

I believe those people, and as I mentioned at the beginning of the episode, I'm not here to demonize alcohol in any way.

我相信这些人，正如我在本集开头提到的那样，我不是来以任何方式妖魔化酒精的。

But I do want to point out what alcohol is and how it creates the effects that it does, and then I want to talk about what those effects are when you engage in consuming alcohol, even as often as one or two nights per week.

但我确实想指出酒精是什么以及它如何产生它所产生的影响，然后我想谈谈当你饮酒时，即使每周饮酒一到两个晚上，这些影响是什么。

Or let's say you're just somebody who has a drink or two on Friday, maybe a few more on Saturday, or maybe you're somebody who consumes all your alcohol one night per week or one night per month.

或者假设您只是在周五喝一两杯，周六可能再喝几杯，或者您可能是每周一个晚上或每月一个晚上喝掉所有酒精的人。

We'll talk about how that's affecting your biology.

我们将讨论这如何影响您的生物学。

So let's address what alcohol is and how it affects the cells and tissues and organs of your body.

那么，让我们来了解一下酒精是什么以及它如何影响身体的细胞、组织和器官。

Then we'll take a look at some of the epidemiology, that is, how many people are consuming alcohol and how much they're drinking.

然后我们会看一些流行病学，即有多少人饮酒以及饮酒量。

And then you'll be able, I think, to get a good sense of how the alcohol that you're drinking, if you're drinking any at all, is impacting your brain and body and the choices you might want to make about how and when to drink alcohol, or even if you want to eliminate alcohol altogether.

我认为，然后你就能很好地了解你所喝的酒精（如果你喝过的话）如何影响你的大脑和身体，以及你可能想要做出的关于如何和何时饮酒的选择，或者甚至你是否想完全戒酒。

Okay, so some basic chemistry and biology of alcohol, and again, I'll make this very clear, even if you don't have a chemistry and biology background.

好的，关于酒精的一些基本化学和生物学，即使您没有化学和生物学背景，我也会说得很清楚。

Because of the structure of alcohol, it is what's called both water soluble and fat soluble.

由于酒精的结构，它既是水溶性的又是脂溶性的。

Translated into what's meaningful for you, what that means is when you drink alcohol, it can pass into all the cells and tissues of your body.

转化为对你有意义的东西，这意味着当你喝酒时，它可以进入你身体的所有细胞和组织。

It has no trouble just passing right into those cells.

它可以毫无困难地直接进入这些细胞。

So unlike a lot of substances and drugs that actually attach to the surface of cells, to receptors as they're called, little parking spots, and then trigger a bunch of downstreams, like domino cascades of effects, alcohol actually has its own direct effects on cells because it can really just pass into those cells.

因此，与许多物质和药物实际上附着在细胞表面，附着在所谓的小停车位的受体上，然后触发一系列下游，如多米诺骨牌级联效应不同，酒精实际上对细胞有其直接的影响，因为它实际上可以进入这些细胞。

So it's water and fat soluble, and the fact that it can pass into so many organs and cells so easily is really what explains its damaging effects.

因此，它是水溶性和脂溶性的，而且它可以如此轻松地进入如此多的器官和细胞，这确实解释了它的破坏作用。

I should mention that there are three main types of alcohol.

我应该提到的是，酒精分为三种主要类型。

There's isopropyl, methyl, and ethyl alcohol, and only the last one, ethyl alcohol or ethanol, is fit for human consumption.

酒精有异丙醇、甲醇和乙醇，只有最后一种，乙醇或乙醇，适合人类食用。

However, it is still toxic, okay?

但它仍然有毒，好吗？

It produces substantial stress and damage to cells.

它会对细胞产生巨大的压力和损伤。

I'd love to be able to tell you otherwise, but that's just a fact.

我很想告诉你另外的情况，但这只是事实。

Ethanol produces substantial damage to cells, and it does that because when you ingest ethanol, it has to be converted into something else because it is toxic to the body.

乙醇会对细胞造成严重损害，这是因为当您摄入乙醇时，它必须转化为其他物质，因为它对身体有毒。

And there's a molecule inside of all of us called NAD, and you may have heard of NAD because it's quite popular.

我们所有人体内都有一种分子，称为 NAD，您可能听说过 NAD，因为它很受欢迎。

There's a lot of discussion about NAD in the longevity literature right now.

目前关于长寿的文献中有很多关于 NAD 的讨论。

NAD is present in all our cells from birth until death.

NAD 存在于我们从出生到死亡的所有细胞中。

The levels of NAD tend to go down across the lifespan.

NAD 水平在整个生命周期中往往会下降。

There are ideas that increasing levels of NAD may extend lifespan.

有人认为增加 NAD 水平可能会延长寿命。

A lot of that is still controversial, or at least we should say is ongoing in terms of the research.

其中很多仍然存在争议，或者至少我们应该说研究正在进行中。

But nonetheless, when you ingest ethanol, NAD and related biochemical pathways are involved in converting that ethanol into something called acetaldehyde.

但尽管如此，当您摄入乙醇时，NAD 和相关生化途径会参与将乙醇转化为乙醛的过程。

It's broken down into acetaldehyde, and if you thought ethanol was bad, acetaldehyde is particularly bad.

它会分解成乙醛，如果你认为乙醇不好，那么乙醛尤其不好。

Acetaldehyde is poison.

乙醛是毒药。

It will kill cells.

它会杀死细胞。

It damages and kills cells, and it is indiscriminate as to which cells it damages and kills.

它损害和杀死细胞，并且不分青红皂白地损害和杀死哪些细胞。

Now, that's a problem, obviously, and the body deals with that problem by using another component of the NAD biochemical pathway to convert acetaldehyde into something called acetate.

现在，显然这是一个问题，身体通过使用 NAD 生化途径的另一种成分将乙醛转化为乙酸盐来解决这个问题。

Acetate is actually something that your body can use as fuel, and that process of going from ethanol to acetaldehyde to acetate does involve the production of a toxic molecule, right?

乙酸盐实际上是您的身体可以用作燃料的物质，从​​乙醇到乙醛再到乙酸盐的过程确实涉及有毒分子的产生，对吗？

Again, acetaldehyde is really toxic, and NAD, and if we want to get technical, it's the NAD to NADH ratio, and that chemical step is the rate-limiting step to ethanol's metabolism.

再说一次，乙醛确实有毒，NAD 也有毒，如果我们想了解技术，那就是 NAD 与 NADH 的比例，而这个化学步骤是乙醇代谢的限速步骤。

What does that mean for you?

这对你来说意味着什么？

What that means is that if your body can't do this conversion of ethanol to acetaldehyde to acetate fast enough, well, acetaldehyde will build up in your body and cause more damage.

这意味着，如果您的身体不能足够快地将乙醇转化为乙醛再转化为乙酸盐，乙醛就会在您的体内积聚并造成更多损害。

So it's important that your body be able to do this conversion very quickly, and the place where it does that is within the liver.

因此，重要的是您的身体能够非常快速地进行这种转换，而进行这种转换的位置是在肝脏内。

And cells within the liver are very good at this conversion process, but they are cells, and they are exposed to the acetaldehyde in the conversion process, and so cells within the liver really take a beating in the alcohol metabolism events.

肝脏内的细胞非常擅长这种转化过程，但它们是细胞，并且在转化过程中暴露于乙醛，因此肝脏内的细胞在酒精代谢事件中确实受到了打击。

So the key thing to understand here is that when you ingest alcohol, you are, yes, ingesting a poison, and that poison is converted into an even worse poison in your body, and some percentage of that worse poison is converted into a form of calories that you can use to generate energy, generate ATP.

所以这里要理解的关键是，当你摄入酒精时，是的，你摄入了一种毒物，这种毒物会在你的体内转化为更严重的毒物，而这种更严重的毒物的一定比例会转化为某种形式的卡路里，你可以用它来产生能量，产生 ATP。

And the reason why alcohol is considered empty calories is because that entire process is very metabolically costly, but there's no real nutritive value of the calories that it creates.

酒精之所以被认为是空卡路里，是因为整个过程的代谢成本非常高，但它产生的卡路里并没有真正的营养价值。

You can use it for immediate energy, but it can't be stored in any kind of meaningful or beneficial way.

您可以将其用作即时能量，但不能以任何有意义或有益的方式存储。

It doesn't provide any vitamins.

它不提供任何维生素。

It doesn't provide any amino acids.

它不提供任何氨基酸。

It doesn't provide any fatty acids.

它不提供任何脂肪酸。

It's truly empty calories.

这确实是空卡路里。

I know some people talk about sugar as empty calories, but sugar actually is a far better fuel source than alcohol or acetate.

我知道有些人说糖是空热量，但糖实际上是比酒精或醋酸盐更好的燃料来源。

But nonetheless, when you ingest alcohol, some percentage is being shuttled into a worse poison, and some is being shuttled into a fuel source.

但尽管如此，当你摄入酒精时，部分酒精会被转化为更严重的毒物，而另一些则会被转化为燃料来源。

Now, the important thing to understand is that it is the poison, the acetaldehyde itself, that leads to the effect of being inebriated or drunk.

现在，要了解的重要一点是，乙醛本身这种毒物会导致醉酒或喝醉的效果。

I think most people don't realize that, that being drunk is actually a poison-induced disruption in the way that your neural circuits work.

我认为大多数人都没有意识到，醉酒实际上是中毒引起的神经回路工作方式的破坏。

And so we should ask ourselves, which neural circuits, what brain areas, what body areas involved in feeling drunk or inebriated?

所以我们应该问自己，哪些神经回路、哪些大脑区域、哪些身体区域与醉酒或醉酒的感觉有关？

Now, in thinking about this state of being tipsy or happy or really drunk or a little bit drunk, I want to mention something I think most people aren't aware of, and that's the fact that for people that are regular drinkers or that have a genetic predisposition to alcoholism, when they drink, they tend to feel very energized and very good for longer periods of time.

现在，在思考这种醉酒、快乐、真正喝醉或有点醉的状态时，我想提一件事，我认为大多数人都没有意识到，那就是对于经常饮酒的人或有酗酒遗传倾向的人来说，当他们喝酒时，他们往往会在较长时间内感到精力充沛、状态良好。

Again, people who have a genetic predisposition to alcohol, or people who are chronic drinkers, or even just, if you recall, chronic doesn't have to mean a ton of alcohol, but they're drinking one or two per night, or they're every other night type drinkers, or Thursday through Sunday drinkers, those people typically experience an increase in alertness and mood when they drink, whereas occasional drinkers will have a briefer, meaning less long-lasting period of feeling good when they drink and then more quickly transition into a state in which they're tired, or they start losing motor skills, they start slurring their speech.

再说一次，有酒精遗传倾向的人，或者长期饮酒的人，或者甚至只是，如果你还记得的话，慢性不一定意味着大量饮酒，但他们每晚喝一到两杯，或者他们是每隔一个晚上的饮酒者，或者周四到周日的饮酒者，这些人在饮酒时通常会感到警觉性和情绪增加，而偶尔饮酒的人会在饮酒时有一个更短暂的、意味着不太持久的感觉良好时期，然后更快地过渡到一种状态当他们感到疲倦或开始失去运动技能时，他们就会开始说话含糊不清。

I also want to emphasize this is distinct from tolerance.

我还想强调这与宽容不同。

We'll talk about tolerance later and exactly what tolerance means.

稍后我们会讨论宽容以及宽容的确切含义。

But I really want to highlight the fact that when people ingest this poison, because indeed it is poison, the range of effects is very different, and you can reliably predict who are the people with a predisposition to alcoholism and who are the people who are more regular drinkers by the contour, the timing of the different effects.

但我真的想强调一个事实，当人们摄入这种毒药时，因为它确实是毒药，影响的范围是非常不同的，你可以通过轮廓、不同影响的时间可靠地预测谁是有酗酒倾向的人，谁是更经常饮酒的人。

And again, people who tend to feel more alert and excited every time they drink, they tend to get a real lift, they become kind of the life of the party, and that lasts a long while.

再说一次，那些每次喝酒都会感到更加警觉和兴奋的人，他们往往会得到真正的提升，他们成为聚会的焦点，而且这种情况会持续很长一段时间。

Those people are the ones that really have to be careful about predisposition for alcoholism.

这些人确实需要小心酗酒倾向。

And those people also need to be careful about their drinking and the amount of drinking that they're doing, even if they're not full-blown alcoholics.

这些人也需要小心他们的饮酒和饮酒量，即使他们不是彻底的酒鬼。

Now, of course, people who are ingesting alcohol who are not accustomed to drinking alcohol have to be concerned about drinking alcohol for other reasons, because it can impair motor function and judgment, et cetera.

当然，现在，那些不习惯喝酒的人必须担心饮酒有其他原因，因为它会损害运动功能和判断力等。

But in thinking about the biochemical effects of alcohol and what it's doing to the body, what it's doing in all cases is it's consumed into the gut, right?

但在考虑酒精的生化效应及其对身体的影响时，在所有情况下它的作用都是被摄入肠道，对吗？

Goes into the stomach.

入胃。

The liver immediately starts this conversion that we talked about before of ethanol to acetaldehyde to acetate, and some amount of acetaldehyde and acetate are making it into the brain.

肝脏立即开始我们之前谈到的乙醇到乙醛再到乙酸的转化，并且一定量的乙醛和乙酸正在进入大脑。

It crosses the blood-brain barrier.

它穿过血脑屏障。

Again, the brain has this fence around it that we call the blood-brain barrier, or the BBB.

同样，大脑周围有一道栅栏，我们称之为血脑屏障，或 BBB。

Many things, most things, thankfully, can't pass across the blood-brain barrier, but alcohol, because it's water and fat soluble, just cruises right across this fence and into the milieu, the environment of the brain, which is made up of a couple different major cell types, neurons, nerve cells, and so-called glial cells, which are in between the nerve cells.

值得庆幸的是，很多东西，大多数东西，都不能穿过血脑屏障，但酒精，因为它是水和脂溶性的，可以直接穿过血脑屏障，进入周围环境，即大脑的环境，它由几种不同的主要细胞类型、神经元、神经细胞和神经细胞之间的所谓神经胶质细胞组成。

And we'll talk about the effects on each of those soon.

我们很快就会讨论对每一个因素的影响。

So what happens when alcohol gets into the brain that makes us feel tipsy or drunk, and in some people, makes people feel really especially energized and happy?

那么，当酒精进入大脑使我们感到微醺或醉酒，并且对某些人来说，使人感到特别精力充沛和快乐时，会发生什么？

Well, alcohol is indiscriminate in terms of which brain areas it goes to.

嗯，酒精对大脑的哪个区域没有区别。

Again, it doesn't bind to particular receptors, but it does seem to have a propensity or an affinity for particular brain areas that are involved in certain kinds of thinking and behavior.

同样，它不与特定的受体结合，但它似乎确实对涉及某些思维和行为的特定大脑区域有倾向或亲和力。

So one of the first things that happens is that there's a slight, at least after the first drink or second drink, there's a slight suppression in the activity of neurons in the prefrontal cortex.

因此，首先发生的事情之一是，至少在第一次或第二次饮酒之后，前额皮质神经元的活动受到轻微抑制。

This is an area of your neocortex that's involved in thinking and planning and perhaps above all, in suppression of impulsive behavior.

这是新皮质的一个区域，涉及思考和计划，也许最重要的是，涉及抑制冲动行为。

So if you go to a party and they're serving alcohol and people are consuming drinks, what you'll notice is that a few minutes into that party, the volume of people's voices will increase.

因此，如果你去参加一个聚会，他们提供酒精饮料并且人们正在喝酒，你会注意到聚会开始几分钟后，人们的音量会增加。

And that's because people are simply not paying attention to their voice modulation.

那是因为人们根本没有注意他们的声音调制。

As other people start speaking more loudly, other people are speaking more loudly.

当其他人开始大声说话时，其他人也会更大声说话。

We've all had this experience, right, of going to a party, and then you step outside for a moment, and you go, "Oh my goodness, I was shouting." You come home the next day, you've got a sore throat.

我们都有过这样的经历，对吧，去参加一个聚会，然后你走出去一会儿，你会说，“哦，天哪，我在喊。”第二天你回到家，发现喉咙痛。

Might be that you picked up some sort of bug, some virus or something, but oftentimes it's just the fact that you've been shouting all night just to be heard, because as the prefrontal cortex shuts down, people stop modulating their level of speech quite as much.

可能是你感染了某种虫子、某种病毒或其他什么东西，但通常情况下，你整晚都在大喊大叫，只是为了让别人听到，因为当前额叶皮层关闭时，人们就会停止调节自己的言语水平。

You also notice that people start gesticulating more, people will start standing up and sitting down more, they'll start walking around more.

您还注意到人们开始更多地打手势，人们会开始更多地站起来和坐下，他们会开始更多地走来走去。

If there's music on, people might spontaneously start dancing.

如果有音乐，人们可能会自发地开始跳舞。

All of this is because these areas of the prefrontal cortex normally are providing what's called top-down inhibition.

所有这一切都是因为前额皮质的这些区域通常提供所谓的自上而下的抑制。

They are releasing a neurotransmitter called GABA onto various parts of the brain that are involved in impulsive motor behavior and thought patterns.

他们将一种名为 GABA 的神经递质释放到大脑的各个部位，这些部位涉及冲动运动行为和思维模式。

And as you shut down the prefrontal cortex, that GABAergic suppression of impulses starts to be released.

当你关闭前额叶皮层时，对冲动的 GABA 抑制就会开始释放。

So people will say things that they want to say without so much forethought about what they're saying.

因此，人们会说他们想说的话，而不需要对自己所说的内容进行深思熟虑。

Or they might do things that they want to do without really thinking it through quite as much, or they might not even remember thinking it through at all, or experience, I should say, thinking it through at all.

或者他们可能会做他们想做的事情，但没有真正考虑清楚，或者他们甚至可能根本不记得考虑过，或者经历过，我应该说，根本没有考虑过。

We haven't talked about blacking out yet and the effects of alcohol on memory.

我们还没有讨论昏厥和酒精对记忆的影响。

But as long as we're there, I'll just tell you that alcohol has a very strong effect in suppressing the neural networks that are involved in memory formation and storage.

但只要我们在那里，我就会告诉你，酒精对抑制参与记忆形成和存储的神经网络有很强的作用。

This is why oftentimes we forget the events of a night out if we've been drinking.

这就是为什么如果我们喝了酒，我们常常会忘记晚上出去发生的事情。

One of the more important things to know about the effects of alcohol on the brain is this disruption in top-down inhibition, but also that areas of the brain that are involved in flexible behavior, sort of considering different options, like I could do A or I could do B.

关于酒精对大脑的影响，需要了解的更重要的事情之一是这种自上而下的抑制的破坏，以及涉及灵活行为的大脑区域，有点考虑不同的选择，比如我可以做 A 或我可以做 B。

I could say this to them, or I could say that.

我可以对他们这样说，也可以那样说。

I could say it in that way, or I could say it in this way.

我可以这样说，也可以这样说。

This might be a little more tactful.

这样可能会比较委婉一些。

Those brain areas basically shut down entirely, and people just tend to say what they want to say.

这些大脑区域基本上完全关闭，人们只是倾向于说他们想说的话。

So the key thing to understand is that when people drink, the prefrontal cortex and top-down inhibition is diminished.

因此，要理解的关键是，当人们喝酒时，前额皮质和自上而下的抑制会减弱。

That is, habitual behavior and impulsive behavior starts to increase.

也就是说，习惯性行为和冲动行为开始增加。

Now, what's interesting is this is true in the short term, so after people have one or two, maybe three or four drinks, but it's also true that the more often that people drink, there are changes in the very circuits that underlie habitual and impulsive behavior.

现在，有趣的是，这在短期内是正确的，所以当人们喝了一两杯，也许三四杯酒后，但人们喝酒越频繁，习惯性和冲动行为背后的回路就会发生变化。

Okay, this is really important to highlight, so much so that I want to drill into it a little bit more deeply.

好吧，这一点确实很重要，以至于我想更深入地探讨一下。

For the person that drinks, say, every Thursday night or every Friday night or goes out only on Saturdays, but every Saturday, there's evidence that there are changes in the neural circuits of the brain that control habitual behavior and impulsive behavior, and they are modified and strengthened in ways that make those people more habitual and more impulsive outside the times in which they are drinking.

对于每周四晚上或每周五晚上喝酒或只在周六外出的人来说，有证据表明控制习惯性行为和冲动行为的大脑神经回路会发生变化，并且这些神经回路会被修改和强化，使这些人在饮酒之外变得更习惯、更冲动。

And when they drink, impulsive and habitual behavior tends to increase even further.

当他们喝酒时，冲动和习惯性行为往往会进一步增加。

This is something that's not often talked about when discussing the effects of alcohol.

在讨论酒精的影响时，这一点并不常被提及。

And we all know the effects of being drunk can be bad, right?

我们都知道醉酒的影响可能很糟糕，对吗？

Can be bad in terms of judgment, motor coordination.

判断力、运动协调性可能较差。

Certainly, driving drunk is a terrible thing, get you or other people killed, and so on.

当然，酒后驾车是一件可怕的事情，会让你或其他人丧生，等等。

But rarely do we hear about the changes in neural circuits from just one or two nights of regular drinking.

但我们很少听说仅仅一两个晚上定期饮酒就会导致神经回路发生变化。

Again, chronic drinking doesn't necessarily mean every day and every night.

再次强调，长期饮酒并不一定意味着每天每晚。

It could be the person that simply drinks every Thursday or every Friday, or just once a week has three or four drinks, or maybe even a few more.

可能是每个星期四或每个星期五喝酒的人，或者每周只喝一次三到四杯，甚至可能更多的人。

That person is going to experience a decrease in this top-down inhibition, so an increase in impulsivity and habitual behavior because the brake on those behaviors has been removed while they're drinking, but also changes in the very neural circuits that allow habitual and impulsive behavior to occur more readily, even when they're not drinking.

这个人会经历这种自上而下的抑制的减少，因此冲动和习惯性行为会增加，因为在他们喝酒时对这些行为的抑制已经被消除，而且神经回路也会发生变化，使习惯性和冲动行为更容易发生，即使他们没有喝酒。

And if you want to know the actual substrate for that, the cellular substrate, I can briefly describe it.

如果你想知道其实际的底物，即细胞底物，我可以简要描述它。

It's really interesting.

这真的很有趣。

Again, you don't need to know any biology to understand this.

再说一遍，你不需要了解任何生物学知识就能理解这一点。

What it does is it increases the number of synapses, the actual points of connection in the neural circuits that control habitual behavior.

它的作用是增加突触的数量，突触是控制习惯行为的神经回路中的实际连接点。

So there's literally a growth of the neural circuits in your brain that lead to existing habit execution, right?

所以你大脑中神经回路的增长确实会导致现有习惯的执行，对吗？

The performance of things you already know how to do and a reduction in the neural circuits, or I should say, a reduction in the number of synapses or the contacts within the neural circuits that are controlling behavior.

你已经知道如何做的事情的表现以及神经回路的减少，或者我应该说，控制行为的神经回路内突触或接触数量的减少。

So this, again, is a not often discussed aspect of alcohol intake.

因此，这也是酒精摄入中不常被讨论的一个方面。

Fortunately, it is reversible.

幸运的是，这是可逆的。

So in animals or humans that undertake a period of abstinence of anywhere from two to six months, these neural circuits return to normal, except in cases where people have been chronically drinking large volumes of alcohol for many, many years.

因此，在戒酒两到六个月的动物或人类中，这些神经回路会恢复正常，除非人们多年来长期大量饮酒。

And in those cases, while there is some recovery of brain circuitry, after people get sober, meaning completely sober, they stop drinking entirely, there is evidence of long-lasting impact of heavy alcohol usage throughout the lifespan.

在这些情况下，虽然大脑回路有所恢复，但在人们清醒后，即完全清醒后，他们会完全停止饮酒，但有证据表明，大量饮酒会在整个生命周期产生长期影响。

But of course, this doesn't mean that anyone that's suffering from alcoholism or that used to should not continue to focus on their health.

当然，这并不意味着任何患有酗酒或曾经酗酒的人不应该继续关注自己的健康。

You absolutely should.

你绝对应该。

All is not lost.

一切并没有失去。

But for people that have been drinking for a lot of years, maybe you went to college and you drank a lot in those years and your neural circuits change.

但对于喝了很多年酒的人来说，也许你上了大学，那些年你喝了很多酒，你的神经回路发生了变化。

If there's a period in which you don't drink alcohol, again, from two to six months, and ideally longer, those neural circuits can then be remodified back to their original state.

如果你有一段时间不喝酒，从两到六个月，最好是更长的时间，这些神经回路就可以重新恢复到原来的状态。

So let's consider some of the other neurochemical effects of alcohol on the brain and body.

因此，让我们考虑一下酒精对大脑和身体的其他一些神经化学影响。

And again, for right now, we're confining the conversation to people that are drinking on average one or two drinks per night.

再次强调，目前我们的讨论范围仅限于平均每晚喝一两杯的人。

Now, some people might think that two drinks per night is a lot, and a lot of that will depend on body weight.

现在，有些人可能认为每晚喝两杯已经很多了，而且很大程度上取决于体重。

So for instance, people who weigh 110 pounds, for them to ingest two alcoholic drinks is going to be substantially different in terms of the biochemical effects than somebody who weighs 220 pounds.

例如，体重 110 磅的人喝两杯酒精饮料所产生的生化效应与体重 220 磅的人有很大不同。

Of course, tolerance will also factor into this.

当然，宽容度也会影响到这一点。

Genetic background will also factor into this.

遗传背景也会影响这一因素。

And indeed, whether or not people have eaten will factor into this.

事实上，人们是否吃过东西会影响这一因素。

So there are a lot of factors, and we'll talk about that.

所以有很多因素，我们会讨论这个。

For the time being, if you're curious about how food impacts the effects of alcohol and your feelings of being drunk, you may have heard, for instance, that if somebody's inebriated and they want to sober up, they should eat something.

目前，如果您对食物如何影响酒精的影响以及醉酒的感觉感到好奇，您可能听说过，例如，如果某人喝醉了并且想要清醒，他们应该吃点东西。

Turns out that does not work.

事实证明这不起作用。

Here's how it does work, however.

然而，它的工作原理如下。

If you eat something prior to drinking alcohol or while ingesting alcohol, it will slow the absorption of alcohol into the bloodstream.

如果您在饮酒前或饮酒时吃东西，则会减缓酒精吸收到血液中的速度。

In other words, you won't feel as drunk as fast.

换句话说，你不会很快就感觉醉了。

For many of you, this probably comes as no surprise.

对于你们中的许多人来说，这可能并不奇怪。

In particular, if that meal includes carbohydrates, fats, and proteins.

特别是，如果该餐包含碳水化合物、脂肪和蛋白质。

Okay?

好的？

The inclusion of all three major macronutrients seems to slow the absorption of alcohol into the bloodstream far more than having any one of those or two of those macronutrients present.

包含所有三种主要常量营养素似乎比仅存在其中任何一种或两种常量营养素更能减缓酒精吸收到血液中的速度。

Now, if you are already inebriated or you've had a glass of wine or a beer and you eat something, chances are that alcohol has already made it into your bloodstream because it moves into the bloodstream so quickly.

现在，如果您已经喝醉了或者喝了一杯葡萄酒或啤酒并且吃了一些东西，那么酒精很可能已经进入您的血液，因为它进入血液的速度非常快。

Again, it's fat soluble and water soluble, so within minutes, if you have an empty stomach, within five to 10 minutes, that alcohol is going to be within your bloodstream and distributed throughout your body, maybe even faster depending on the type of alcohol and your metabolism.

同样，它是脂溶性和水溶性的，所以在几分钟内，如果你空腹，在五到十分钟内，酒精就会进入你的血液并分布在你的全身，甚至可能更快，具体取决于酒精的类型和你的新陈代谢。

But if you're already drunk and you eat something, it's not going to sober you up more quickly, but it certainly will blunt the effects of any additional alcohol that you might consume.

但如果你已经喝醉了并且吃了一些东西，它不会让你更快地清醒，但它肯定会削弱你可能摄入的任何额外酒精的影响。

And if you're somebody who is concerned about getting too drunk too quick, even from a small amount of alcohol, having some food in your gut can certainly be beneficial.

如果你担心自己会很快喝醉，即使是少量的酒精，那么在你的肠道里吃点食物肯定是有益的。

Now, that's food and alcohol and the absorption of alcohol.

现在，这就是食物和酒精以及酒精的吸收。

But let's go back to talking about the biochemical and neurochemical effects of alcohol on the brain.

但让我们回到讨论酒精对大脑的生化和神经化学影响。

We talked about top-down inhibition, and we talked about habitual and impulsive behavior circuitry.

我们讨论了自上而下的抑制，我们讨论了习惯性和冲动性的行为回路。

There are also dramatic changes in the activity of neurons that control the release of so-called serotonin.

控制所谓血清素释放的神经元的活动也发生了巨大的变化。

Serotonin is a neuromodulator.

血清素是一种神经调节剂。

It changes the activity of neural circuits, and many neural circuits, in particular, those involved in mood and feelings of wellbeing.

它改变了神经回路的活动，以及许多神经回路的活动，特别是那些涉及情绪和幸福感的神经回路。

Recently, there's been a lot of interest in serotonin because of a study that was released that showed pretty conclusively that serotonin levels can't really explain depression and depression-like symptoms.

最近，人们对血清素产生了很大的兴趣，因为一项发布的研究非常明确地表明，血清素水平不能真正解释抑郁症和抑郁症样症状。

I want to make it very clear that although that study did show that serotonin levels are not necessarily associated with depression, the study was interpreted by many to mean that SSRIs, selective serotonin reuptake inhibitors, which have the net effect of increasing serotonin, so these are things like Prozac, et cetera, that those drugs are somehow not helpful because they increase serotonin, and serotonin isn't involved in depression.

我想澄清的是，虽然这项研究确实表明血清素水平不一定与抑郁症相关，但许多人将这项研究解释为 SSRIs，选择性血清素再摄取抑制剂，它具有增加血清素的净效应，所以这些药物就像百忧解等，这些药物在某种程度上没有帮助，因为它们会增加血清素，而血清素与抑郁症无关。

That logic doesn't really hold together, so I'm going to use this as an opportunity to just clarify what really occurred there, and then we'll talk about how serotonin relates to alcohol consumption in things like feeling good and in depression.

这种逻辑并不真正成立，所以我将以此为契机来澄清那里到底发生了什么，然后我们将讨论血清素与酒精消耗在感觉良好和抑郁等方面的关系。

The key thing is this, SSRIs can help alleviate depression.

关键是，SSRIs 可以帮助缓解抑郁症。

That's right, SSRIs can help alleviate depression.

没错，SSRIs 可以帮助缓解抑郁症。

They are often, not always, associated with side effects.

它们通常（但并非总是）与副作用相关。

Dosage is very important, et cetera.

剂量非常重要等等。

But they probably support relief from depression by changing neural circuits, not necessarily by increasing serotonin itself.

但他们可能通过改变神经回路来缓解抑郁症，而不一定是通过增加血清素本身。

That is, increasing serotonin with these drugs likely change the neural circuits involved in mood, allowing people to feel better through so-called neuroplasticity, which is the brain's ability to change itself in response to experience.

也就是说，用这些药物增加血清素可能会改变与情绪有关的神经回路，让人们通过所谓的神经可塑性感觉更好，神经可塑性是大脑根据经历而改变自身的能力。

So there's a bit of confusion, and again, I'm using this episode on alcohol to highlight some of the confusion because I think it's timely because the study just came out, and there's a lot of chatter about this out there, that when people are depressed, it's not necessarily because serotonin levels are low.

所以有一些困惑，我再次利用这一集关于酒精的内容来强调一些困惑，因为我认为这是及时的，因为这项研究刚刚出来，并且有很多关于这个的讨论，当人们抑郁时，并不一定是因为血清素水平低。

However, if serotonin levels are increased with things like Prozac, Zoloft, and other SSRIs, oftentimes there is, yes, a relief from depression.

然而，如果使用百忧解、左洛复和其他 SSRI 等药物提高血清素水平，通常可以缓解抑郁症。

But that's probably not because of restoring serotonin levels per se.

但这可能并不是因为恢复血清素水平本身。

It's probably because serotonin facilitates the changes in neural circuits that need to occur in order for people to feel elevated mood.

这可能是因为血清素促进了神经回路的变化，而这些变化是人们感到情绪高涨所必需的。

Okay?

好的？

So again, that's a bit of a tangent and aside, but I do think it's a vital one for people to know about.

再说一次，这有点离题，但我确实认为这是人们了解的一个重要问题。

Again, if you're thinking about taking SSRIs, you're currently taking them and you've heard this news, definitely talk to your doctor.

再次强调，如果您正在考虑服用 SSRI，并且您目前正在服用它们并且您已经听到了这个消息，请一定要咨询您的医生。

Again, there is great utility for some of these SSRIs, and also in conditions like OCD, they've been shown to be very beneficial.

同样，其中一些 SSRI 药物具有很大的效用，而且在强迫症等情况下，它们也被证明非常有益。

So we really don't want to throw SSRIs out as a potentially valuable treatment.

因此，我们真的不想放弃 SSRIs 作为一种潜在有价值的治疗方法。

Getting back to the effects of alcohol on serotonin, it's very clear beyond any doubt that many of the circuits in the brain that are involved in mood and feelings of wellbeing and also self-image and how we see ourselves employ the neuromodulator serotonin, and alcohol, when we ingest it and it's converted into acetaldehyde, it goes and that acetaldehyde acts as a toxin at the very synapses, the connections between the serotonergic neurons and lots of other neurons.

回到酒精对血清素的影响，毫无疑问，大脑中许多与情绪、幸福感、自我形象以及我们如何看待自己有关的回路都涉及到神经调节剂血清素，而酒精，当我们摄入它并转化为乙醛时，乙醛就会在突触、血清素能神经元和许多其他神经元之间的连接处发挥毒素作用。

In other words, when we ingest alcohol, the toxic effects of alcohol disrupt those mood circuitries, at first making them hyperactive.

换句话说，当我们摄入酒精时，酒精的毒性作用会扰乱这些情绪回路，首先使它们变得过度活跃。

That's right, making them hyperactive.

没错，这让他们变得过度活跃。

This is why people become really talkative.

这就是为什么人们变得非常健谈。

People start to feel really good after a few sips of alcohol, at least most people do.

人们在喝了几口酒后就会开始感觉良好，至少大多数人是这样。

And then as they ingest more alcohol or as that alcohol wears off, serotonin levels and the activity of those circuits really starts to drop, and that's why people feel less good.

然后，当他们摄入更多的酒精或酒精逐渐消失时，血清素水平和这些回路的活动确实开始下降，这就是为什么人们感觉不太好。

And typically what they do, they go and get another drink, and they attempt to restore that feeling of wellbeing and mood.

通常他们所做的就是去再喝一杯，然后尝试恢复那种幸福感和情绪。

Now, typically what happens is that as people ingest the third and fourth, maybe even the fifth drink, there's an absolute zero chance of them recovering that energized mood.

现在，通常发生的情况是，当人们喝下第三杯和第四杯，甚至第五杯饮料时，他们恢复精力充沛的情绪的机会绝对为零。

Right?

正确的？

Most people, as they drink more and more, will now start to feel more and more suppressed.

大多数人，随着饮酒量越来越多，现在会开始感到越来越压抑。

The forebrain is now shutting down quite a lot.

前脑现在已经关闭很多了。

A lot of the motor cortical areas that control coordinated movement and deliberate movement start to shut down, so people start to slur their speech.

许多控制协调运动和刻意运动的运动皮质区域开始关闭，因此人们开始含糊其辞。

People start to shuffle their feet.

人们开始拖着脚步。

People forget their posture.

人们忘记了自己的姿势。

People start to lean on things.

人们开始依赖事物。

People start passing out on couches.

人们开始在沙发上昏倒。

There's a great depression, not depression of the psychiatric depression sort, but a depression of alertness and arousal, and eventually people will pass out.

有一种严重的抑郁症，不是精神抑郁症那样的抑郁症，而是警觉性和兴奋性的抑郁症，最终人们会昏倒。

Now, I said most people because there's a subset of people that have gene variants or who are chronic drinkers or who are chronic drinkers and have gene variants that as they ingest the third and fourth and fifth drink, what happens?

现在，我说的是大多数人，因为有一部分人有基因变异，或者是长期饮酒者，或者是长期饮酒者，有基因变异，当他们摄入第三、第四和第五杯饮料时，会发生什么？

They become more alert.

他们变得更加警觉。

They start talking more.

他们开始谈论更多。

They feel great.

他们感觉很棒。

They have all sorts of ideas about the fun they could have that night, and they're the ones that if you've ever fallen asleep at a party for whatever reason, or you're getting tired and you're yawning, you're looking around the room and these people are still drinking and partying, and they're having what seems to be this amazing time Often not always, those are the future alcoholics in the room, or those are the people that have a genetic predisposition for alcoholism, or those are the chronic drinkers, the people who have built up enough of a tolerance or who have the chemical genetic makeup such that increasing amounts of alcohol make them feel better and better.

他们对那天晚上可以享受的乐趣有各种各样的想法，他们是这样的人，如果你因为某种原因在聚会上睡着了，或者你累了，打着哈欠，你环顾房间，这些人仍在喝酒和聚会，他们正在度过一段美好的时光。饮酒者，已经建立了足够的耐受性的人，或者具有化学基因组成的人，因此增加酒精量会让他们感觉越来越好。

And of course, they too have a threshold beyond which their nervous system will start to get diminished and they'll pass out and fall over, et cetera.

当然，他们也有一个阈值，超过这个阈值，他们的神经系统就会开始减弱，他们就会昏倒、摔倒等等。

But that threshold is way higher than it is for most people.

但这个门槛比大多数人要高得多。

Now, this is important to understand, and it's important to understand because I think everyone should know and recognize their own predisposition and kind of risk in terms of developing alcoholism.

现在，理解这一点很重要，理解这一点很重要，因为我认为每个人都应该了解并认识到自己的酗酒倾向和风险。

It's also important to understand because it relates to the phenomenon of blackout.

了解这一点也很重要，因为它与停电现象有关。

Many people think that blacking out is passing out, but blackout drunk is when people drink and they're talking and doing things.

许多人认为昏厥就是昏倒，但醉昏是指人们喝酒后说话、做事。

Sometimes, sadly or tragically, they'll often drive home or walk home, or they'll hop on a bicycle and ride home, or they'll go swimming in the ocean.

有时，悲伤或悲惨的是，他们经常开车回家或步行回家，或者跳上自行车回家，或者去海里游泳。

All, of course, very dangerous activities to do when people are really drunk or even a little bit drunk in some cases.

当然，当人们真的喝醉了或者在某些情况下甚至有点醉的时候，所有这些都是非常危险的活动。

So these people will do these sorts of things, and they do them because they have the energy to do them, and they feel good while doing them, but they are doing them while the activity of neurons in the hippocampus, which is involved in memory formation, are completely shut off.

所以这些人会做这类事情，他们这样做是因为他们有精力去做这些事情，而且他们在做这些事情的时候感觉很好，但他们在做这些事情的时候，海马体中参与记忆形成的神经元的活动完全被关闭了。

And this is why the next day you tell them, "Hey, maybe we should talk about what happened last night." Like, "What happened last night?" You said, "Well, do you remember going to the party?" "Yeah, I know, it was great.

这就是为什么第二天你告诉他们，“嘿，也许我们应该谈谈昨晚发生的事情。”比如，“昨晚发生了什么？”你说：“那么，你还记得去参加聚会吗？” “是的，我知道，这太棒了。

We did this, we did this," and then what?

我们做了这个，我们做了这个，”然后呢？

And it's very clear all of a sudden that they have no recollection of all the things they were doing despite being awake.

很明显，他们突然不记得自己在醒着的情况下所做的所有事情。

Now, I wish I could tell you that there's some sort of blood test or other biomarker, even a fingerprint test, that would allow you to determine whether or not you have a propensity to be one of these drinkers that has a predisposition for alcoholism.

现在，我希望我能告诉你，有某种血液测试或其他生物标志物，甚至是指纹测试，可以让你确定你是否有成为酗酒倾向的饮酒者之一的倾向。

And if you've ever been blackout drunk, and certainly if you've been blackout drunk more than a few times, you should be quite concerned.

如果你曾经喝得酩酊大醉，当然，如果你已经喝得酩酊大醉不止几次，你应该非常担心。

And as we talk more about the more chronic effects and long-lasting effects of alcohol consumption a little bit later in the episode, I think it will become clear as to why you should be concerned.

当我们在本集稍后更多地讨论饮酒的慢性影响和长期影响时，我认为你会清楚为什么你应该担心。

But in any case, there is something that can tell you whether or not you might be in that category versus likely not in that category.

但无论如何，有一些东西可以告诉您是否属于该类别或可能不属于该类别。

And I alluded to this a couple of times already, but I want to be really clear that when people drink, no matter who you are, initially there's that shutting down of those prefrontal cortical circuits.

我已经多次提到过这一点，但我想明确的是，当人们喝酒时，无论你是谁，最初都会关闭那些前额皮质回路。

There's a gradual shutting down of the circuits that control memory.

控制记忆的电路逐渐关闭。

But then people divide into these two bins, and these two bins are the people who, after more than a couple of drinks, start to feel sedated, and the people who, after more than a few drinks, do not start to feel sedated.

但随后人们就分为这两个类别，这两个类别是喝了几杯以上后开始感到镇静的人，以及喝了几杯以上后不开始感到镇静的人。

Now, of course, there's going to be differences created by how quickly people are drinking, whether or not they're combining different types of alcohol, the types of alcohol, et cetera.

当然，现在人们饮酒的速度、是否混合不同类型的酒精、酒精的类型等等都会产生差异。

But in general, that can predict whether or not you're somebody who has a predisposition for alcoholism or not.

但总的来说，这可以预测您是否有酗酒倾向。

One also very interesting finding is that alcohol changes the relationship between what's called the hypothalamus and the pituitary gland and the adrenals.

另一个非常有趣的发现是，酒精改变了下丘脑、垂体和肾上腺之间的关系。

Now, the hypothalamus is a small collection of neurons about the size of a large gumball.

现在，下丘脑是一个神经元的小集合，大约有一个大口香糖球那么大。

It sits above the roof of your mouth, and it houses neurons that are responsible for some incredible aspects of our behavior and our mindset.

它位于你的上颚上方，里面有神经元，这些神经元负责我们的行为和思维的一些令人难以置信的方面。

Things like rage, things like sex drive, things like temperature regulation.

比如愤怒，比如性欲，比如温度调节。

Very primitive functions, including appetite, thirst, et cetera.

非常原始的功能，包括食欲、口渴等等。

Alcohol, because it can go anywhere in the brain, remember it's water and fat soluble, has effects on the hypothalamus.

酒精可以进入大脑的任何地方，记住它是水溶性和脂溶性的，对下丘脑有影响。

The hypothalamus normally provides very specific signals to what's called the pituitary gland.

下丘脑通常会向垂体提供非常特定的信号。

This is a little gland that actually sticks out of the brain, but it receives instructions from the hypothalamus, and then the pituitary releases hormones into the bloodstream that go and talk to your adrenals.

这是一个实际上伸出大脑的小腺体，但它接收来自下丘脑的指令，然后垂体将激素释放到血液中，与肾上腺对话。

Your adrenal glands sit right above your kidneys in your lower back.

您的肾上腺位于下背部肾脏的正上方。

And the adrenals release, as the name suggests, adrenaline, also called epinephrine, and also a molecule called cortisol, which is involved in the kind of longer-term stress response, has some healthy effects too on the immune system.

顾名思义，肾上腺会释放肾上腺素，也称为肾上腺素，以及一种称为皮质醇的分子，它参与长期应激反应，对免疫系统也有一些健康影响。

Okay, so the hypothalamic pituitary adrenal axis, I know that's a mouthful.

好吧，下丘脑垂体肾上腺轴，我知道这很拗口。

You don't need to remember the names.

你不需要记住名字。

But the hypothalamic pituitary adrenal axis maintains your physiological balance of what you perceive as stressful and what you don't perceive as stressful.

但下丘脑垂体肾上腺轴维持着你认为有压力和你不认为有压力的生理平衡。

People who drink regularly, so this again could be just one or two drinks per night, or it could be somebody that drinks just on Fridays or just on Saturdays, or maybe just on the weekend, two to four drinks.

经常喝酒的人，所以这可能是每晚只喝一两杯，也可能是只在周五或周六喝两杯或只是在周末喝两到四杯的人。

Well, those people experience changes in their hypothalamic pituitary adrenal axis that result in more cortisol, more of this so-called stress hormone being released at baseline when they are not drinking.

嗯，这些人的下丘脑垂体肾上腺轴发生变化，导致皮质醇增多，当他们不喝酒时，会在基线时释放更多这种所谓的应激激素。

This is really important.

这真的很重要。

People who drink a bit, and when I say a bit, I don't mean one or two sips or even a glass of wine every once in a while.

喝一点酒的人，当我说一点时，我并不是说偶尔喝一两口，甚至不是喝一杯酒。

I mean, again, people that are maybe having one drink a night with dinner and maybe on the weekend a few more.

我的意思是，人们可能每晚在晚餐时喝一杯，或者在周末再喝几杯。

Again, I offer a bunch of different patterns to explain how it could also be two or three drinks on Friday or six drinks only on Saturday.

再次，我提供了一堆不同的模式来解释如何在周五喝两到三杯或在周六只喝六杯。

Well, all of those groups experience increases in cortisol release from their adrenal glands when they are not drinking, and as a consequence, they feel more stressed and more anxiety when they aren't drinking.

好吧，所有这些群体在不喝酒时，肾上腺释放的皮质醇都会增加，因此，当他们不喝酒时，他们会感到更大的压力和焦虑。

This is a seldom talked about effect of alcohol because so often we hear about the immediate effects of alcohol, right?

这是很少有人谈论酒精的影响，因为我们经常听说酒精的直接影响，对吧？

And we've been talking about some of those effects.

我们一直在讨论其中的一些影响。

Effects like reducing the amount of stress.

减轻压力等效果。

How many times have we heard somebody say, "Oh, I need a drink." And then they have a drink and they're like calmed down.

有多少次我们听到有人说：“哦，我需要喝一杯。”然后他们喝了一杯，他们就平静下来了。

Now they can shake off the thoughts about the day's work.

现在他们可以摆脱对当天工作的思考。

They can start to think about things in a maybe more grounded or rational way, or at least they believe that, or they can somehow just relax themselves.

他们可以开始以一种可能更扎实或更理性的方式思考事情，或者至少他们相信这一点，或者他们可以以某种方式放松自己。

Well, while that very well may be true that it can relax them, when they are not drinking That level of cortisol that's released at baseline has increased substantially.

好吧，虽然它确实可以让他们放松，但当他们不喝酒时，基线释放的皮质醇水平会大幅增加。

Again, this relates to a defined neural circuit between brain and body, and it has to do with the ratio of cortisol to some of the other hormones involved in the stress response.

同样，这与大脑和身体之间明确的神经回路有关，并且与皮质醇与参与压力反应的其他一些激素的比例有关。

We'll provide a reference to the study that describes how all of this works for those of you that really want to delve into it.

我们将提供该研究的参考，该研究描述了所有这些如何为那些真正想要深入研究的人发挥作用。

But let's go back to this issue of those who are prone to alcoholism versus those who are not.

但让我们回到容易酗酒的人和不酗酒的人这个问题。

Remember, there are people who have genetic variants, meaning genes that they inherited from their parents, that make it more likely that they will become alcoholics.

请记住，有些人有遗传变异，即他们从父母那里继承的基因，这使得他们更有可能成为酗酒者。

But there are also people who drink often who start to experience this increase in alertness the longer they drink across the night.

但也有一些经常喝酒的人，晚上喝酒的时间越长，他们的警觉性就会越高。

Part of that effect, we think, is because of changes in this hypothalamic pituitary adrenal axis.

我们认为，这种影响的部分原因是下丘脑垂体肾上腺轴的变化。

So alcohol is kind of a double hit in this sense.

所以从这个意义上来说，酒精是一种双重打击。

It's causing changes in our brain circuitry and neurochemistry that at the time in which we're inebriated are detrimental, and it's causing changes in neural circuitry that persist long past the time in which we're experiencing the feeling of being tipsy or drunk.

它会导致我们的大脑回路和神经化学发生变化，这些变化在我们喝醉的时候是有害的，并且它会导致神经回路的变化，这种变化在我们经历醉酒或喝醉的感觉之后仍然持续很长时间。

Now, again, I don't want to demonize alcohol.

现在，我再次强调，我不想妖魔化酒精。

I'm not saying, oh, if you have a glass of wine now and again, or you drink a beer now and again, or even have a mixed drink now and again, or a shot, that that's necessarily terrible for you.

我并不是说，哦，如果你时不时喝一杯葡萄酒，或者时不时喝一杯啤酒，甚至时不时喝一杯混合饮料，或者喝一杯，那对你来说一定很糟糕。

I certainly do not want that to be the message.

我当然不希望传达这样的信息。

What I'm saying is that if people are ingesting alcohol chronically, even if it's not every night, there are well-recognized changes in neural circuits, there are well-recognized changes in neurochemistry within the brain, and there are well-recognized changes in the brain to body stress system that generally point in three directions.

我想说的是，如果人们长期饮酒，即使不是每天晚上，神经回路都会发生明显的变化，大脑内的神经化学也会发生明显的变化，大脑与身体压力系统也会发生明显的变化，这些变化通常指向三个方向。

Increased stress when people are not drinking, diminished mood and feelings of wellbeing when people are not drinking, and as you'll soon learn, changes in the neural circuitry that cause people to want to drink even more in order to get just back to baseline or the place that they were in terms of their stress modulation and in terms of their feelings of mood before they ever started drinking in the first place.

当人们不喝酒时，压力会增加；当人们不喝酒时，情绪和幸福感会下降；您很快就会了解到，神经回路的变化会导致人们想要喝更多酒，以便回到基线或回到开始喝酒之前的压力调节和情绪感受。

So again, I don't want to demonize alcohol, but I do want to emphasize that there are long-term plastic changes, meaning changes in neural circuitry and hormone circuitry, that across a period of several months, and certainly across a period of years of the sorts of drinking patterns I described, which I think for most people are going to sound pretty typical, right?

再说一次，我不想妖魔化酒精，但我确实想强调，存在长期的可塑性变化，这意味着神经回路和激素回路的变化，这种变化跨越几个月，当然也跨越几年我所描述的各种饮酒模式，我认为对大多数人来说这听起来很典型，对吧？

Nothing that I described so far was about drinking a case a night or about binging on alcohol in the ways that we often hear about it in the news.

到目前为止，我所描述的并不是每晚喝一箱酒，也不是像我们在新闻中经常听到的那样酗酒。

These are pretty common patterns of alcohol consumption.

这些是非常常见的饮酒模式。

All you have to do is board a transatlantic flight or actually go to an airport on a Sunday afternoon in a sunny area of the US, and people are having three, four, five, six beers, et cetera.

你所要做的就是在周日下午登上跨大西洋航班或实际前往美国阳光明媚地区的机场，人们会喝三杯、四杯、五杯、六杯啤酒等等。

Again, personal choice is personal choice.

再说一遍，个人选择就是个人选择。

I'm not telling you what to do, but it's very clear that those sorts of drinking patterns are changing neural circuitry and they're changing hormone circuitry.

我不是在告诉你该怎么做，但很明显，这些饮酒模式正在改变神经回路，并且正在改变激素回路。

And I'd love to be able to tell you that they're changing them for the better, but they simply are not.

我很想告诉你，他们正在让它们变得更好，但事实并非如此。

They're actually changing them for the worse, and worse is defined as making people less resilient to stress, higher levels of baseline stress, and lower mood overall.

他们实际上正在将它们变得更糟，而更糟的定义是使人们对压力的适应能力降低，基线压力水平更高，整体情绪更低。

Hi, I'm Andy Richter.

嗨，我是安迪·里克特。

I might not have won the mirror ball last season.

上赛季我可能没有赢得镜子球。

That was so fun.

那真是太有趣了。

But I did win the best gig ever, hosting the "Dancing with the Stars" official podcast.

但我确实赢得了有史以来最好的演出，主持“与星共舞”官方播客。

Woo-hoo.

呜呼。

Get ready for all the inside scoop from the cast.

准备好了解演员们的所有内幕消息吧。

All right, well let's get to work.

好吧，让我们开始工作吧。

Behind the scenes secrets and more from every episode.

每集的幕后秘密和更多内容。

That was smoldering.

那是闷燃的。

It's going to be iconic.

这将成为标志性的。

All my dreams are coming true.

我所有的梦想都将实现。

"Dancing with the Stars" official podcast.

“与星共舞”官方播客。

New episodes every Thursday on Disney+ and Hulu, and wherever you get your podcasts.

每周四在 Disney+ 和 Hulu 上以及无论您在何处获取播客，都会有新剧集。

Now I've been talking a little bit about genetic predisposition, but there are a couple of important points I'd like to make about that.

现在我已经谈论了一些关于遗传倾向的问题，但我想就此提出一些重要的观点。

First of all, what sorts of genes are involved in setting someone down the path of alcoholism or not?

首先，什么样的基因会导致一个人酗酒或不酗酒？

Well, it should come as no surprise that the genes that chronic alcohol usage modifies, they tend to fall primarily in the pathways related to genetic control over serotonin receptors, GABA receptors, remember that top-down inhibition and the involvement of GABA, and no surprise, the HPA, the hypothalamic pituitary axis.

嗯，慢性饮酒改变的基因应该不足为奇，它们往往主要落在与血清素受体、GABA 受体的遗传控制相关的途径中，记住自上而下的抑制和 GABA 的参与，毫不奇怪，HPA，下丘脑垂体轴。

All of those, of course, combined with environment, they combine with patterns of abuse, right?

当然，所有这些都与环境相结合，与虐待模式相结合，对吧？

We know that if you're in a social setting where a lot of people are drinking, the likelihood that you're going to drink is much higher.

我们知道，如果您处于很多人都在喝酒的社交场合，那么您喝酒的可能性就会更高。

Social pressures, trauma, right?

社会压力、创伤，对吗？

Some people will use alcohol to self-medicate to try and turn off their thinking or to deal with trauma, et cetera.

有些人会用酒精进行自我治疗，试图关闭自己的思维或应对创伤等。

So they combine with the environment.

所以它们与环境结合在一起。

But the genes that are in the serotonin synthesis and receptor synthesis pathway, GABA and HPA axis, combine with environmental pressures to give rise to alcohol use disorders.

但血清素合成和受体合成途径、GABA 和 HPA 轴中的基因与环境压力相结合，会导致酒精使用障碍。

So there's a fairly coherent picture that we have here, right?

所以我们这里有一个相当连贯的图片，对吧？

This is not a case where, for instance, people that have a lot of the enzyme for metabolizing alcohol, which we'll talk about in a minute, alcohol dehydrogenase, it's not like they are necessarily the people that become alcoholics.

这并不是说，例如，那些拥有大量代谢酒精的酶（我们稍后会讨论）的人，即酒精脱氢酶，他们不一定是酗酒者。

Whereas certainly in certain cultures, certain Asian cultures in particular, there are gene differences that lead them to have low levels of alcohol dehydrogenase.

当然，在某些文化中，特别是某些亚洲文化中，存在基因差异，导致他们的乙醇脱氢酶水平较低。

There are actually people who have so little alcohol dehydrogenase that when they ingest alcohol, they get very red and they just feel sick.

事实上，有些人体内的乙醇脱氢酶非常少，所以当他们摄入酒精时，他们会变得很红，而且会感到恶心。

So if you're somebody that has a sip of alcohol and you just feel horrible, it makes you feel nauseous, chances are you have gene variants that create a situation where you're not making very much alcohol dehydrogenase.

因此，如果你喝了一口酒，然后感觉很糟糕，让你感到恶心，那么很可能你的基因变异导致你无法产生太多的乙醇脱氢酶。

You just simply can't metabolize alcohol, so you just get a rapid buildup of the toxic effects of alcohol, the acetaldehyde.

你只是无法代谢酒精，所以酒精的毒性作用（即乙醛）会迅速累积。

You're not converting it into those empty calories.

你并没有将其转化为那些空卡路里。

But in cultures where you have a lot of Genetic variants and genes expressed in people where they have a lot of alcohol dehydrogenase, sure, they can drink more, and they're converting more of that alcohol from its toxic form to a non-toxic form.

但在有很多遗传变异和基因表达的文化中，人们有很多乙醇脱氢酶，当然，他们可以喝更多的酒，并且他们将更多的酒精从有毒形式转化为无毒形式。

And yes, of course, you will observe more alcoholism in those communities because they're drinking more.

是的，当然，你会在这些社区中观察到更多的酗酒者，因为他们喝得更多。

But I do want to emphasize that the environmental factors are playing a strong role there too.

但我确实想强调，环境因素也在那里发挥着重要作用。

Because if you can drink more, you're likely to drink more.

因为如果你能喝得更多，你就可能喝得更多。

If you're somebody that feels sick immediately from drinking, it's likely that you're not going to engage in alcohol consumption, especially if these things are genetically related, and of course, genes and culture and location in the world tend to run together.

如果你是一个因饮酒而立即感到不适的人，那么你很可能不会饮酒，特别是如果这些事情与遗传有关，当然，基因、文化和世界上的位置往往是相辅相成的。

So do you have the gene for alcoholism?

那么你有酗酒的基因吗？

Well, there isn't one single gene.

嗯，没有一个基因。

Chances are, if you have an immediate relative who's a chronic abuser of alcohol, or several relatives who are chronic abusers of alcohol, well, that's going to predispose you to be an alcoholic.

如果您有一个直系亲属长期酗酒，或者有几个亲戚长期酗酒，那么您很可能会成为酗酒者。

But since you don't know which genes you express unless you do genetic testing, and those things are available, but most people aren't doing that, this assay, if you will, and it's not an assay, as we say, an assay is a test that you run in the lab to determine something, and it's not one that I recommend that you go drink in order to do.

但是，除非你进行基因测试，否则你不知道自己表达哪些基因，而这些东西是可用的，但大多数人都不会这样做，如果你愿意的话，这种测定，它不是一种测定，正如我们所说，测定是一种你在实验室进行的测试，以确定某些东西，我不建议你去喝酒。

But if you've noticed that you or somebody else is somebody who can drink a lot throughout the night and have increased energy and can just drink and drink and drink, and especially if there's blackout episodes, not remembering things the next day despite being alert throughout the entire night and so on, well, then I would be very concerned that you might actually have a genetic variant predisposing you to alcoholism.

但是，如果你发现你或其他人可以整夜喝很多酒，精力充沛，可以不停地喝啊喝啊，特别是如果出现停顿，尽管整晚都很警觉，但第二天却记不起事情，等等，那么我会非常担心，你可能实际上有一种基因变异，使你容易酗酒。

The other thing that predisposes people to abuse of alcohol is age.

导致人们酗酒的另一个因素是年龄。

People who start drinking at younger ages are greatly predisposed to developing alcohol dependence, regardless of your family history of alcoholism.

无论您的家族酗酒史如何，年轻时开始饮酒的人都极有可能产生酒精依赖。

Okay, so I'm going to repeat that.

好的，我要重复一遍。

People who start drinking younger are at great risk for developing alcoholism, even if they don't have alcoholism in their family.

较早开始饮酒的人即使家里没有酗酒者，也面临着很大的酗酒风险。

Now, of course, you don't have to be an epidemiologist to understand that if you grew up in a family of drinkers and alcohol is everywhere, and especially if there's peer pressure or lack of oversight, then there's going to be a higher tendency or a higher probability, I should say, that you will start drinking at a younger age.

当然，即使你不是流行病学家，也能明白，如果你生长在一个酗酒的家庭，而且酒精无处不在，特别是如果存在同侪压力或缺乏监督，那么我应该说，你在更年轻的时候就开始喝酒的倾向或可能性会更高。

However, even people that grow up nowhere near their relatives, if they start drinking at a young age, so for instance, at 13 or younger, or 14 or 15, there's a much higher probability that they're going to develop a long-lasting dependence on alcohol.

然而，即使是在远离亲戚的地方长大的人，如果他们在很小的时候就开始喝酒，例如，13 岁或以下，或者 14 岁或 15 岁，他们对酒精产生长期依赖的可能性就会高得多。

People who take their first sip of alcohol later, 15, 16, or one would hope even later, I can say one would hope because I'm now of that age and generation where you think about all the things that young people do and you go, "Oh gosh, if they only would wait," or, "If they only would abstain." So what happens?

那些在 15 岁、16 岁或更晚才喝第一口酒的人会希望，我可以说有人会希望，因为我现在处于那个年龄和一代人，你会想到年轻人所做的所有事情，你会说，“哦天哪，如果他们愿意等待，”或者，“如果他们只是戒酒就好了。”那么会发生什么呢？

I don't know.

我不知道。

There's some neural circuit for that that I can't explain yet.

有一些我还无法解释的神经回路。

But people who, for instance, drink only once they reach legal age of drinking, which in the US, I believe in every state is 21 years old, if they take their first drink at 21, the probability that they'll go on to develop full-blown alcohol dependence or alcohol use disorder, as it's called, AUD, is very low.

但是，比如说，那些达到法定饮酒年龄才喝酒的人，在美国，我相信每个州的法定饮酒年龄都是 21 岁，如果他们在 21 岁时第一次喝酒，他们继续发展为全面酒精依赖或酒精使用障碍（即所谓的 AUD）的可能性非常低。

Now, a subset of them will because they have such a strong genetic predisposition, or maybe life circumstances create a pattern in which they become a chronic drinker.

现在，他们中的一部分人会这样做，因为他们有很强的遗传倾向，或者可能是生活环境造成了他们成为长期饮酒者的模式。

But I found this very interesting.

但我发现这很有趣。

Genes matter, but also the age in which somebody starts drinking really matters.

基因很重要，但开始饮酒的年龄也很重要。

Now, whether or not that's because there are changes in neural circuitry as a consequence of that drinking that make people want to seek out more and more alcohol, or whether or not there's some other effect, maybe it's a change in hormones, et cetera, that predisposes those young drinkers to become chronic drinkers or even full-blown alcoholics, certainly developing alcohol use disorder.

现在，无论这是否是因为饮酒导致神经回路发生变化，使人们想要寻找越来越多的酒精，或者是否有其他影响，也许是荷尔蒙的变化等等，使这些年轻的饮酒者容易成为慢性饮酒者，甚至是彻底的酗酒者，当然会发展成酒精使用障碍。

There's definition for that.

这是有定义的。

We can talk about it.

我们可以谈谈。

It involves the amount of drinking over a certain period of time, et cetera.

它涉及一段时间内的饮酒量等。

So it's very clear that drinking early in life creates a propensity for the development of alcohol use disorder later in life.

因此，很明显，早年饮酒会导致晚年出现酒精使用障碍。

And while there is a genetic component to developing alcohol use disorder, I find it very interesting that if people who have those gene variants delay their onset of drinking, well, then the probability that they'll develop full-blown alcohol use disorder drops as well.

虽然形成酒精使用障碍有遗传因素，但我发现非常有趣的是，如果携带这些基因变异的人推迟饮酒，那么他们患上全面酒精使用障碍的可能性也会下降。

So again, it's genes and environments, not an either/or, and there's no single gene for alcoholism.

再说一遍，这是基因和环境的问题，而不是非此即彼的问题，而且不存在单一的酗酒基因。

Well, I promise you I will also talk about some of the documented positive effects of alcohol.

好吧，我向你保证我还将谈论酒精的一些有记录的积极影响。

Although they are very few and far between, they do exist.

尽管它们数量极少且相距甚远，但它们确实存在。

But before I do that, I would be remiss if I didn't emphasize some more of the terrible things that alcohol does and the way that it does it.

但在此之前，如果我不强调一下酒精的一些可怕的作用及其作用方式，那就是我的失职了。

And for those of you that enjoy alcohol, again, I really, I would like to say I feel guilty about telling you this because I know how much some people enjoy a good drink every once in a while, and I say a good drink because some people do like the taste of alcohol.

对于那些喜欢喝酒的人，我真的想说，我对告诉你们这些感到内疚，因为我知道有多少人偶尔喜欢喝一杯好酒，我说一杯好酒是因为有些人确实喜欢酒精的味道。

I suppose I lucked out in that I don't really like the taste of alcohol, and that just puts me to sleep.

我想我很幸运，因为我不太喜欢酒精的味道，而酒精只会让我入睡。

But I know that people do enjoy it.

但我知道人们确实喜欢它。

And I do want to point out that there is zero evidence that provided somebody is of drinking age, and certainly not in the stage of brain development, that having one drink or two drinks every now and again, meaning every three or four weeks or once a month, that is not going to cause major health concerns or major health issues for most people.

我确实想指出，没有任何证据表明，如果一个人达到了饮酒年龄，而且肯定不是处于大脑发育阶段，那么时不时地喝一两杯，即每三四个星期或每月一次，不会对大多数人造成重大健康问题或重大健康问题。

I suppose if you have zero or very little alcohol dehydrogenase, it might make you feel sick, but then you're probably not the kind of person that's going to be drinking at all.

我想如果你的酒精脱氢酶为零或很少，可能会让你感到恶心，但你可能根本就不是那种会喝酒的人。

So again, if you enjoy alcoholic drinks, I'm not trying to take them away from you by any means, but you should know what drinking does if you're consuming it in this kind of typical chronic pattern, as we can now refer to it, which is that one or two a night or a few stacked up on Friday and maybe three or four on Saturday, this kind of pattern of drinking, which is quite common.

再说一次，如果你喜欢喝酒，我并不是想以任何方式把它们从你身边夺走，但你应该知道，如果你以这种典型的慢性模式饮酒，饮酒会带来什么后果，正如我们现在所提到的，每晚喝一两杯，或者周五喝几杯，周六可能喝三四杯，这种饮酒模式很常见。

And one of the more serious effects that we should think about is the impact on the so-called gut-brain axis, or for sake of today's discussion, the gut-liver-brain axis.

我们应该考虑的更严重的影响之一是对所谓的肠-脑轴的影响，或者为了今天的讨论，对肠-肝-脑轴的影响。

I don't think the gut-liver-brain axis has ever been discussed on this podcast, maybe any podcast.

我认为这个播客（也许是任何播客）从未讨论过肠-肝-脑轴。

Although the moment I say that, the gut-liver-brain axis People are going to come after me with, I suppose, gut, liver, and brains.

尽管我这么说的那一刻，我想人们会用肠道、肝脏和大脑来追随我。

In any event, you have a brain, you have a gut.

无论如何，你有大脑，你有胆量。

That gut runs from your throat down to the end of your intestine.

这条肠道从你的喉咙一直延伸到肠道末端。

Your gut and your brain communicate by way of nerve cells, neurons and nerve connections, the vagus nerve in particular, and by way of chemical signaling.

您的肠道和大脑通过神经细胞、神经元和神经连接（特别是迷走神经）以及化学信号进行交流。

Your gut also communicates by way of chemical signaling, and believe it or not, by way of neural signaling too, to your liver.

不管你信不信，你的肠道也通过化学信号与你的肝脏进行交流，也通过神经信号与你的肝脏进行交流。

And as we talked about earlier, the liver is the first site in which alcohol is broken down and metabolized into its component parts.

正如我们之前谈到的，肝脏是酒精分解并代谢成其组成部分的第一个场所。

The liver is also communicating with the brain through chemical signaling and neural signaling, so we have the gut-liver-brain axis.

肝脏还通过化学信号和神经信号与大脑进行交流，因此我们有肠-肝-脑轴。

And what you find is that people who ingest alcohol at any amount are inducing a disruption in the so-called gut microbiome, the trillions of little microbacteria that take resident in your gut and that live inside you all the time, and that help support your immune system, and that literally signal by way of electrical signals and chemical signals to your brain to increase the release of things like serotonin and dopamine and regulate your mood generally in positive ways.

你会发现，无论摄入多少酒精，都会对所谓的肠道微生物群造成破坏，肠道微生物群是数以万亿计的小微生物，它们驻留在你的肠道中，一直生活在你的体内，帮助支持你的免疫系统，并通过电信号和化学信号向你的大脑发出信号，以增加血清素和多巴胺等物质的释放，并以积极的方式调节你的情绪。

Well, alcohol really disrupts those bacteria.

嗯，酒精确实会破坏这些细菌。

And this should come as no surprise.

这应该不足为奇。

Earlier we talked about this, and it's well known if you want to sterilize something, you want to kill the bacteria, you pour alcohol on it.

之前我们谈到过这一点，众所周知，如果你想对某样东西进行消毒，你想杀死细菌，你就可以在上面倒酒精。

And I can remember scraping myself or cutting myself, or I was always injuring myself when I was a kid, and the moment they take out the peroxide, you're like, "Oh, boy, here it comes."

我记得我小时候刮伤或割伤自己，或者我总是弄伤自己，当他们取出过氧化物时，你会说，“哦，男孩，它来了。”

But if there's no peroxide around and you've got a wound there and you need to clean it out, yeah, they'll use alcohol.

但如果周围没有过氧化物，而你那里有伤口，需要清理它，是的，他们会使用酒精。

Which I do not recommend, by the way.

顺便说一句，我不推荐。

That's one of the harshest ways to clean a wound.

这是清洁伤口最严厉的方法之一。

But for centuries, thousands of years really, alcohol has been used in order to clean things and kill bacteria.

但几个世纪以来，实际上几千年来，酒精一直被用来清洁物品和杀死细菌。

So alcohol kills bacteria, and it is indiscriminate with respect to which bacteria it kills.

因此，酒精可以杀死细菌，而且它杀死的细菌是不分皂白的。

So when we ingest alcohol and it goes into our gut, it kills a lot of the healthy gut microbiota.

因此，当我们摄入酒精并进入我们的肠道时，它会杀死大量健康的肠道微生物群。

At the same time, the metabolism of alcohol in the liver, which you now understand, that pathway involving NAD, acetaldehyde, and acetate, that pathway is pro-inflammatory, so it's increasing the release of inflammatory cytokines, things like IL6, et cetera, tumor necrosis factor alpha.

与此同时，肝脏中酒精的代谢，你现在已经了解了，该途径涉及 NAD、乙醛和乙酸盐，该途径是促炎性的，因此它会增加炎症细胞因子的释放，例如 IL6 等肿瘤坏死因子 α。

If you'd like to learn more about the immune system, we did an episode all about the immune system.

如果您想了解有关免疫系统的更多信息，我们制作了一集有关免疫系统的内容。

You can find it at hubermanlab.com.

您可以在 hubermanlab.com 上找到它。

It'll teach you all the basics of what are cytokines, what are mast cells, et cetera.

它将教您什么是细胞因子、什么是肥大细胞等等的所有基础知识。

In any event, all these pro-inflammatory molecules, those are being released.

无论如何，所有这些促炎分子都被释放。

You've now got disruption of the gut microbiota.

现在肠道微生物群已被破坏。

As a consequence, the lining of the gut is disrupted and you develop, at least transiently, leaky gut.

结果，肠道内壁被破坏，您会出现（至少是暂时的）肠漏。

That is bacteria that exist in the gut, which are bad bacteria, can now pass out of the gut into the bloodstream.

那是肠道中存在的细菌，它们是坏细菌，现在可以从肠道进入血液。

So you've got a two-hit kind of model here.

所以这里有一个两次点击的模型。

In biology, we talk about two-hit models.

在生物学中，我们谈论两次打击模型。

That it's kind of a one plus one equals four, and it's generally when you hear two-hit, it's not a good thing.

这有点像一加一等于四，而且通常当你听到二击时，这不是一件好事。

So you've got bad bacteria from partially broken down food moving out of the gut.

因此，部分分解的食物会从肠道中移出，从而产生有害细菌。

The good bacteria in the gut have been killed.

肠道内的有益细菌已被杀死。

You might say, why doesn't the alcohol kill the bad bacteria in the gut?

你可能会说，为什么酒精不能杀死肠道里的坏细菌呢？

Well, the bad bacteria that are from partially digested food oftentimes escape the gut before the alcohol can disrupt them.

嗯，来自部分消化食物的有害细菌通常会在酒精破坏它们之前就从肠道中逃逸。

And so now you've got leaks in the gut wall.

所以现在你的肠壁出现了泄漏。

You've got the release of this bad bacteria.

你已经释放了这种有害细菌。

You've got inflammatory cytokines and other things being released from the liver, and they are able to get into the brain through what's called a neuroimmune signaling.

肝脏释放炎症细胞因子和其他物质，它们能够通过所谓的神经免疫信号进入大脑。

And what's really bizarre in terms of the way that this manifests in the brain, it's not the way I would've done it, but then again, as I always say, I wasn't consulted at the design phase, and anyone who says they did, you should be very skeptical of them.

就这在大脑中体现的方式而言，真正奇怪的是，这不是我会做的方式，但话又说回来，正如我总是说的，在设计阶段没有征求我的意见，而任何说他们这样做的人，你应该对他们非常怀疑。

The net effect of this is actually to disrupt the neural circuits that control regulation of alcohol intake, and the net effect of that is increased alcohol consumption.

其净效应实际上是破坏控制酒精摄入调节的神经回路，其净效应是增加酒精消耗。

So this is just terrible, right?

所以这太可怕了，对吧？

So you take in something that disrupts two systems, the gut microbiota, and it disrupts it in two ways.

因此，你摄入的东西会破坏两个系统，即肠道微生物群，它会以两种方式破坏它。

It's killing the good gut microbiota, and it's allowing the bad bacteria to move from the gut into the bloodstream.

它会杀死有益的肠道微生物群，并允许有害细菌从肠道进入血液。

You've also got pro-inflammatory cytokines coming from the liver, and those converge or arrive in the brain and create a system in which the neural circuits cause more drinking.

您还获得了来自肝脏的促炎细胞因子，这些细胞因子聚集或到达大脑并创建一个系统，在该系统中，神经回路会导致更多的饮酒。

That's a bad situation, and this is why people who drink regularly, even if it's not a ton of alcohol, again, of the sorts of patterns of drinking I talked about before, and certainly for those that are chronic heavy drinkers, what you end up with is a situation in which you have inflammation in multiple places in the brain and body, and the desire to drink even more and to further exacerbate that inflammation and the gut leakiness.

这是一种糟糕的情况，这就是为什么那些经常喝酒的人，即使不是大量饮酒，同样，我之前谈到过的那种饮酒模式，当然对于那些长期酗酒的人来说，最终会导致大脑和身体多个部位出现炎症，并且渴望喝更多酒，从而进一步加剧炎症和肠道渗漏。

So this is basically a terrible scenario for the gut-liver-brain axis, and it's especially prevalent in so-called alcohol use disorder.

因此，这对于肠-肝-脑轴来说基本上是一个可怕的情况，并且在所谓的酒精使用障碍中尤其普遍。

Again, people that are ingesting somewhere between 12 and 24 drinks per week.

同样，每周饮用 12 至 24 杯饮料的人。

For those of you that are interested in learning more about the gut-liver-brain axis and, in particular, alcohol use disorder, I'll provide a link in the show note captions.

对于那些有兴趣了解更多有关肠-肝-脑轴，特别是酒精使用障碍的人，我将在节目注释标题中提供一个链接。

There's a wonderful review on this that details that.

有一篇关于此的精彩评论详细介绍了这一点。

But on the positive side, it points to the possibility that at least some, again, at least some of the negative effects of alcohol consumption, whether or not you're somebody who's currently ingesting alcohol or who used to ingest alcohol and is trying to so-called repair these systems of the brain and body, whether or not replenishing the gut microbiota is going to be beneficial.

但从积极的一面来看，它指出了饮酒至少有一些负面影响的可能性，无论你是当前正在饮酒还是曾经饮酒并正在尝试修复大脑和身体的这些系统，无论补充肠道微生物群是否有益。

And we know that there are ways to do that, and we know that there's at least some promise for the ability for this system to repair itself.

我们知道有很多方法可以做到这一点，并且我们知道至少有一些希望该系统具有自我修复的能力。

How does one do that?

如何做到这一点？

Well, I've talked before about this on the podcast, but studies done by colleagues of mine at Stanford, Justin Sonnenburg, who's been on this podcast as a guest, an amazing episode all about the gut microbiome, and his collaborator, Chris Gardner, also at Stanford School of Medicine, have explored Not alcoholism, but what are ways to improve the gut microbiota, in particular to reduce the production of inflammatory cytokines and to adjust what's called the inflammatome?

嗯，我之前在播客上谈过这个问题，但是我在斯坦福大学的同事贾斯汀·索南伯格（Justin Sonnenburg）作为嘉宾参加了这个播客，这是一个关于肠道微生物组的精彩剧集，他和他的合作者克里斯·加德纳（同样在斯坦福大学医学院）所探讨的不是酗酒，而是有什么方法可以改善肠道微生物群，特别是减少炎症细胞因子的产生并调整所谓的炎症组？

You've heard of the genome and the proteome, et cetera.

您听说过基因组和蛋白质组等等。

Well, the inflammatome is the total array, or at least the near total array of genes and proteins that control inflammation.

好吧，炎症组是控制炎症的基因和蛋白质的总阵列，或者至少是近乎总阵列。

How can you reduce inflammation and make that inflammatome healthier?

如何减少炎症并使炎症变得更健康？

Well, they've shown that two to four servings of fermented foods per day, and here I'm not referring to fermented alcohol, I'm talking about low-sugar fermented foods, so things like kimchi, sauerkraut, natto for those of you that like Japanese food.

嗯，他们已经证明每天吃两到四份发酵食品，这里我不是指发酵酒精，我说的是低糖发酵食品，所以对于那些喜欢日本菜的人来说，像泡菜、酸菜、纳豆之类的东西。

There are others.

还有其他的。

I know things like kefir, things like yogurts that have a lot of active bacteria.

我知道像开菲尔这样的东西，像酸奶这样的东西含有很多活性细菌。

Again, low sugar varieties of all these things.

再说一次，所有这些东西的糖分都是低的。

Those are terrific at reducing inflammatory markers and at improving the gut microbiome.

这些在减少炎症标志物和改善肠道微生物组方面非常有效。

One could imagine that either inoculating oneself from some of the effects of alcohol, although I'd prefer that people just not drink alcohol chronically, frankly, or if somebody's trying to repair their gut microbiome because they ingested a lot of alcohol or because they had a lot of these inflammatory cytokines for many years or even a short period of time, regular ingestion of two to four servings of these fermented foods can be quite beneficial.

人们可以想象，要么让自己免受酒精的一些影响，但坦率地说，我希望人们不要长期饮酒，或者如果有人因为摄入大量酒精或因为多年来甚至短时间内体内含有大量炎症细胞因子而试图修复肠道微生物组，那么定期摄入两到四份这些发酵食品可能会非常有益。

I want to make it clear that has not been examined specifically in the context of alcohol use disorder, but because a huge component of the negative effects of alcohol use disorder are based in this gut-liver-brain axis and disruption of the gut microbiome and the inflammatory cytokines, it stands to reason that things that are well established to improve inflammation status, in other words, reduce inflammation, such as ingesting two to four servings of low sugar fermented foods per day, make sense in terms of trying to repair or replenish the system.

我想澄清的是，这一点尚未在酒精使用障碍的背景下进行专门研究，但由于酒精使用障碍的负面影响的很大一部分是基于肠-肝-脑轴以及肠道微生物组和炎症细胞因子的破坏，因此理所当然的是，改善炎症状态的方法，换句话说，减少炎症，例如每天摄入两到四份低糖发酵食品，在尝试修复或补充系统方面是有意义的。

One could also imagine taking probiotics or prebiotics.

人们还可以想象服用益生菌或益生元。

Certainly, that would work as well, although I've sort of favored the discussion around fermented foods and replenishment of the gut microbiome, mostly because there are more studies that have examined that in humans and because of the direct relationship that's been established between doing that and reducing negative markers within the inflammatome.

当然，这也会起作用，尽管我有点喜欢围绕发酵食品和肠道微生物组补充的讨论，主要是因为有更多的研究在人类中检验了这一点，并且因为这样做与减少炎症组内的阴性标记之间存在直接关系。

And I should mention along the lines of repair and recovery, I put out a question on Twitter the other day.

我应该提到修复和恢复，前几天我在 Twitter 上提出了一个问题。

I said, "What do you want to know about alcohol?" I got more than 1,000 questions, and we'll take some more of those questions a little later in the episode.

我说：“关于酒精，你想知道什么？”我收到了 1,000 多个问题，我们将在本集稍后回答更多这些问题。

But one of the things I noticed is that many of the questions, hundreds in fact, related to the question of, well, if I drank a lot previously, am I doomed?

但我注意到的一件事是，许多问题，事实上有数百个问题，都与这样的问题有关：如果我以前喝了很多酒，我就注定要失败吗？

Can I reverse the negative effects?

我可以扭转负面影响吗？

Or I'm trying to drink less and I'm trying to improve my health as I do that.

或者我正在尝试少喝酒，并在这样做的同时努力改善我的健康。

What should I do?

我应该怎么办？

Well, certainly focusing a bit on the gut microbiome ought to be useful.

好吧，当然关注一下肠道微生物组应该是有用的。

The other thing I should mention is as people wean themselves off alcohol, even if they're not full-blown alcoholics or have alcohol use disorder, they should understand that that increase in cortisol that we talked about earlier that leads to lower stress threshold and greater feelings of anxiety and stress, that's going to be present, and it's going to take some time to dissipate.

我应该提到的另一件事是，当人们戒酒时，即使他们不是彻底的酗酒者或患有酒精使用障碍，他们也应该明白，我们之前谈到的皮质醇增加会导致压力阈值降低和焦虑和压力感增加，这种情况将会存在，并且需要一些时间才能消散。

So for some people, it might even just be helpful to realize that as you try and wean yourself off alcohol or maybe even go cold turkey, that increased anxiety and feelings of stress should be expected.

因此，对于某些人来说，认识到当你尝试戒酒甚至彻底戒酒时，焦虑和压力感的增加是意料之中的，这可能会有所帮助。

And in that case, I would point you to an episode that we did on master stress.

在这种情况下，我会向您介绍我们在主压力方面所做的一集。

You can find that again at hubermanlab.com.

您可以在 hubermanlab.com 上再次找到该内容。

It's got a ton of behavioral, nutritional, supplementation-based, exercise-based, I suppose exercise is behavioral, but a lot of tools.

它有大量的行为、营养、补充剂、运动，我认为运动是行为的，但有很多工具。

You can navigate to those easily because we have timestamps.

您可以轻松导航到这些内容，因为我们有时间戳。

You can go right to the topic of interest.

您可以直接进入感兴趣的主题。

Those tools are going to be very useful in trying to clamp or control your stress.

这些工具对于抑制或控制压力非常有用。

And the point here is just that some increase in stress should be expected, and it should be expected because of that increase in cortisol that occurs with even low-level consumption, yet chronic alcohol consumption.

这里的要点是，压力会有所增加，这是可以预料到的，这是可以预料到的，因为即使是低水平饮酒，但长期饮酒也会导致皮质醇增加。

Now I'd like to talk about a fairly common phenomenon, which is post-alcohol consumption malaise, also referred to as hangover.

现在我想谈谈一个相当普遍的现象，那就是饮酒后不适，也称为宿醉。

Hangover is a constellation of effects ranging from headache to nausea to what's sometimes called hangxiety, which is anxiety that follows a day of drinking.

宿醉会带来一系列影响，从头痛到恶心，再到有时被称为“宿醉焦虑”（即一天饮酒后出现的焦虑）。

Hangxiety, I think we can understand physiologically if we think about that process of alcohol intake increasing the amount of cortisol and the ratio of cortisol to some other stress hormones.

焦虑，我想如果我们考虑一下酒精摄入会增加皮质醇的含量以及皮质醇与其他一些应激激素的比例，我们就可以从生理上理解。

That well explains why some people wake up the day after or even the day after a night drinking and feel anxious and not well and stressed for reasons they don't understand.

这很好地解释了为什么有些人在喝酒后的第二天甚至第二天醒来后会因为他们不明白的原因而感到焦虑、不适和压力。

So if you're somebody who experiences hangxiety, then again, I refer you to the master stress episode that we put out some time ago, and you can find that at hubermanlab.com.

因此，如果您经历过焦虑症，那么我再次建议您参考我们不久前推出的主要压力剧集，您可以在 hubermanlab.com 上找到该内容。

Tools to deal with anxiety, tools to deal with stress, ranging, again, from behavioral to nutritional, supplement based, et cetera.

处理焦虑的工具，处理压力的工具，范围从行为到营养，基于补充剂等等。

That, of course, is not justification for going out and drinking so much that you get hangxiety induced hangover.

当然，这并不是外出喝酒导致宿醉的理由。

But for those of you that are experiencing post-alcohol consumption hangxiety, as it were, that could be a useful resource because I certainly don't want anyone experiencing uncomfortable amounts of anxiety, and there are great tools and resources for that.

但对于那些正在经历饮酒后焦虑症的人来说，这可能是一个有用的资源，因为我当然不希望任何人经历不舒服的焦虑感，并且有很好的工具和资源可以做到这一点。

Now, the other aspects of hangover, such as the stomach ache or headache or feelings of malaise or fogginess, those could be related to a number of different things and probably are related to a number of different things.

现在，宿醉的其他方面，例如胃痛或头痛或不适或模糊的感觉，这些可能与许多不同的事情有关，并且可能与许多不同的事情有关。

First of all, the sleep that one gets after even just one, yes, even just one glass of wine or a beer, is not the same sleep that you get when you don't have alcohol circulating in your system.

首先，即使只是喝了一杯酒或一杯啤酒后所获得的睡眠，也与体内没有酒精循环时所获得的睡眠不同。

Again, not trying to be a downer here, but this was discussed in the Huberman Lab podcast episode where I had Dr.

再说一次，我并不是想在这里表现得沮丧，但这在休伯曼实验室播客节目中讨论过，我在节目中邀请了 Dr.

Matthew Walker from UC Berkeley on, and of course, Dr. Walker is a world expert in sleep, runs one of the preeminent laboratories studying sleep and its effects, wrote the incredible book, "Why We Sleep," and so on.

来自加州大学伯克利分校的马修·沃克（Matthew Walker），当然，沃克博士是一位世界睡眠专家，经营着研究睡眠及其影响的杰出实验室之一，写了一本令人难以置信的书《我们为什么睡觉》等等。

Dr. Walker told me, and it certainly is supported by lots and lots of quality peer-reviewed studies in animals and in humans, that when alcohol is present in the brain and bloodstream, that the architecture of sleep is disrupted.

沃克博士告诉我，当大脑和血液中存在酒精时，睡眠的结构就会被破坏，这当然得到了大量针对动物和人类的高质量同行评审研究的支持。

Slow-wave sleep, deep sleep, and rapid eye movement sleep, all of which are essential for getting a restorative night's sleep, are all disrupted.

慢波睡眠、深度睡眠和快速眼动睡眠，所有这些对于获得恢复性夜间睡眠至关重要，都被扰乱了。

So for those of you that are drinking a glass or two of wine or having a hard liquor drink or a beer in order to fall asleep, the sleep you're getting is simply not high-quality sleep or certainly not as high quality as the sleep you'd be getting if you did not have alcohol in your system.

因此，对于那些喝一两杯葡萄酒或喝烈性酒或啤酒才能入睡的人来说，您获得的睡眠根本不是高质量的睡眠，或者肯定不如您系统中没有酒精时获得的睡眠质量。

Of course, when we're talking about hangover, we're talking generally about the consumption of more than just one or two drinks.

当然，当我们谈论宿醉时，我们通常谈论的不仅仅是喝一两杯饮料。

Of course, for some people, one or two drinks is probably sufficient to induce hangover.

当然，对于某些人来说，一两杯酒可能就足以引起宿醉。

But for most people, it's going to be having three or four, exceeding their typical limit, as it's called.

但对于大多数人来说，它会拥有三到四个，超出了他们所谓的典型限制。

Again, not the legal limit, that's a whole other business.

再说一次，这不是法律限制，那是另一回事。

But when one ingests too much alcohol for them, one of the reasons they feel terrible the next day is because their sleep isn't really good sleep.

但是，当一个人摄入过多的酒精时，他们第二天感觉很糟糕的原因之一是他们的睡眠质量不是很好。

In fact, it's not even sleep.

事实上，这甚至不是睡眠。

It's often considered pseudo-sleep, or at least that's what it's called in the sleep science field, because people are in kind of a low-level hypnotic kind of trance.

它通常被认为是伪睡眠，或者至少在睡眠科学领域是这么称呼的，因为人们处于一种低水平的催眠状态。

It's not real sleep.

这不是真正的睡眠。

There are multiple bouts of waking up.

有多次醒来的情况。

They may not even realize they're waking up multiple times.

他们甚至可能没有意识到自己会醒来多次。

Okay, so there's the sleep-induced effects.

好的，这就是睡眠引起的影响。

Then there are the disrupted gut microbiome effects, some of which we talked about earlier.

然后是肠道微生物群被破坏的影响，其中一些我们之前讨论过。

So now you understand the mechanism of alcohol destroying good, healthy gut microbiota, which then leads to leaky gut and things of that sort.

现在您了解了酒精破坏良好、健康的肠道微生物群的机制，从而导致肠漏等问题。

But one could imagine, again, could imagine, and there is some evidence starting to support this, that, again, ingesting low-sugar fermented foods or maybe prebiotic or probiotic to support the gut microbiome might assist in some of the gut-related malaise associated with hangover.

但人们可以想象，可以想象，并且有一些证据开始支持这一点，摄入低糖发酵食品或益生元或益生菌来支持肠道微生物组可能有助于缓解与宿醉相关的一些肠道相关不适。

In other words, get those gut microbiota healthy again as quickly as possible, or maybe even before you drink, have those gut microbiota healthy.

换句话说，尽快让肠道微生物群恢复健康，或者甚至在喝酒之前就让肠道微生物群恢复健康。

I would hope that you would do that.

我希望你能这么做。

I think everybody should be doing something to support their gut microbiome, whether or not it's the ingestion of low-sugar fermented foods daily or at least on a regular basis, or ingestion of probiotic or prebiotic.

我认为每个人都应该做一些事情来支持他们的肠道微生物群，无论是每天或至少定期摄入低糖发酵食品，还是摄入益生菌或益生元。

The gut microbiome is so important for so many different things.

肠道微生物组对于许多不同的事情都非常重要。

In terms of hangover and headache, we know that that's caused by vasoconstriction, the constriction of blood vessels that tends to occur as a rebound after a night of drinking.

就宿醉和头痛而言，我们知道这是由血管收缩引起的，血管收缩往往会在一夜饮酒后反弹。

Alcohol can act as a vasodilator.

酒精可以起到血管扩张剂的作用。

It can dilate the blood vessels.

它可以扩张血管。

Part of that is associated with the increase in so-called parasympathetic tone.

部分原因与所谓的副交感神经张力的增加有关。

We have an autonomic nervous system.

我们有自主神经系统。

It's got a sympathetic component.

它有一个同情成分。

These are neurons that make us more alert, and if they're very active, they make us very stressed.

这些神经元让我们更加警觉，如果它们非常活跃，就会让我们感到非常有压力。

There's also the parasympathetic aspect of the autonomic nervous system.

还有自主神经系统的副交感神经方面。

This is all just fancy geek speak for the parts of your brain and body, the nerve cells that make you very relaxed.

这只是极客对你的大脑和身体部分的说法，即让你非常放松的神经细胞。

When you're very relaxed, there tends to be vasodilation.

当你非常放松时，血管往往会舒张。

It allows for more movement of blood and other things through the bloodstream.

它允许血液和其他物质通过血流进行更多的运动。

And alcohol tends to induce some vasodilation, at least in some of the capillary beds.

酒精往往会引起一定程度的血管舒张，至少在某些毛细血管床中是如此。

And then when the alcohol wears off, there's a vasoconstriction, and people get brutal headaches.

然后，当酒精消退后，血管会收缩，人们会感到剧烈的头痛。

That's why some people will take aspirin or Tylenol or Advil or things like that, the sort of non-steroid anti-inflammatories.

这就是为什么有些人会服用阿司匹林、泰诺、雅维或类似的非类固醇消炎药。

I should mention there's a lot of literature coming out that some of these non-steroid anti-inflammatory drugs are not good for us for a number of different reasons, the way they impact the liver, the way they impact the immune system, and no surprise, the way they impact the gut microbiome.

我应该提到的是，有很多文献表明，其中一些非类固醇抗炎药由于多种不同的原因对我们不利，它们影响肝脏的方式，它们影响免疫系统的方式，毫无疑问，它们影响肠道微生物组的方式。

So I'm not one to tell you what medications to take or not take, but you certainly would want to do a quick web search of effects of non-steroid anti-inflammatories and aspirin before you start taking those or stop taking those for that matter.

因此，我不会告诉您该服用或不服用哪些药物，但在您开始服用或停止服用这些药物之前，您肯定会想要在网上快速搜索非类固醇抗炎药和阿司匹林的效果。

Generally, they will alleviate headache, but they can often have other issues, including liver issues.

一般来说，它们会缓解头痛，但通常会出现其他问题，包括肝脏问题。

And keep in mind, the night after drinking, your liver is already taken a beating because of the need of the liver to convert alcohol from acetaldehyde into acetate, which is now a pathway that you well understand.

请记住，饮酒后的第二天晚上，您的肝脏已经受到重创，因为肝脏需要将酒精从乙醛转化为乙酸，这是您现在很了解的途径。

So I'm not certain, and in fact, I believe it's not the greatest idea to burden your liver further through the use of things that are going to cause it to have to work harder and metabolize things if the goal is simply to alleviate a headache.

所以我不确定，事实上，我相信如果目标只是为了缓解头痛，那么通过使用会导致肝脏必须更加努力地工作和代谢的东西来进一步加重肝脏负担并不是最好的主意。

There's a lot of kind of lore, old school lore, about how to relieve a hangover.

有很多关于如何缓解宿醉的传说，古老的学校传说。

We already talked about how eating food won't do that, but eating food will prevent the rapid absorption of even more alcohol into the bloodstream.

我们已经讨论过吃食物不会做到这一点，但是吃食物会阻止更多的酒精快速吸收到血液中。

There's the lore that one should simply ingest more alcohol.

有一种说法认为，人们应该多喝点酒。

What terrible advice that is.

这是多么糟糕的建议啊。

That's just going to delay an even worse hangover.

这只会推迟更严重的宿醉。

However, I'd be remiss if I didn't say that the reason that that myth came to be, or that I should say that truth came to be, because indeed ingesting more alcohol will alleviate a hangover, but then a worse hangover will show up.

然而，如果我没有说出这个神话出现的原因，或者我应该说真相出现，那就是我的失职了，因为确实摄入更多的酒精会减轻宿醉，但随后会出现更严重的宿醉。

The reason that came to be is because ingesting more alcohol will cause those constricted vessels that are giving the headache to dilate again.

出现这种情况的原因是，摄入更多的酒精会导致那些引起头痛的收缩血管再次扩张。

But of course, ingesting more alcohol to relieve a hangover is simply a bad idea.

但当然，喝更多的酒来缓解宿醉根本不是一个好主意。

Just don't do it.

只是不要这样做。

I think this is called the hair of the dog approach.

我想这就是所谓的狗毛办法。

Maybe someone can put in the show note captions on YouTube why it's called the hair of the dog.

也许有人可以在 YouTube 上添加节目注释说明为什么它被称为狗的头发。

I can come up with a few ideas, but they're not going to be very good ones.

我可以提出一些想法，但它们不会是很好的想法。

And some of them would probably even be outright ridiculous.

其中一些甚至可能是彻头彻尾的荒谬。

So do not ingest more alcohol simply to try and recover from a hangover.

因此，不要仅仅为了从宿醉中恢复过来而摄入更多的酒精。

I know many people have tried that one before, but that's a terrible idea.

我知道很多人以前都尝试过这种方法，但这是一个糟糕的主意。

Now, one thing that you'll also hear out there is that deliberate cold exposure, for instance, taking a cold shower, might relieve hangover.

现在，您还会听到的一件事是，故意暴露在寒冷的环境中，例如洗冷水澡，可能会缓解宿醉。

I find this one particularly interesting because we've done episodes on the benefits of deliberate cold exposure.

我发现这一点特别有趣，因为我们已经制作了有关故意寒冷暴露的好处的剧集。

We have an entire episode about that.

我们有一整集是关于这个的。

You can find it, again, hubermanlab.com.

您可以再次找到它，hubermanlab.com。

There are direct links to some of the tools related to deliberate cold exposure, and we have an entire newsletter on deliberate cold exposure protocols you can find on hubermanlab.com, go to our Neural Network Newsletter.

有一些与故意冷暴露相关的工具的直接链接，我们有关于故意冷暴露协议的完整新闻通讯，您可以在 hubermanlab.com 上找到，请访问我们的神经网络新闻通讯。

So those of you that are interested in ice baths and cold showers and ways to leverage those You can find that there.

因此，那些对冰浴和冷水淋浴以及利用这些方法感兴趣的人可以在那里找到它们。

What you won't find there is a description of how to use deliberate cold exposure for sake of treating hangover.

您不会在其中找到如何使用故意冷暴露来治疗宿醉的描述。

But here, I went into the literature, and I found something kind of interesting.

但在这里，我深入研究了文献，发现了一些有趣的东西。

There is some evidence that increasing levels of epinephrine in the bloodstream can actually help with alcohol clearance.

有一些证据表明，增加血液中肾上腺素的水平实际上有助于清除酒精。

That was very surprising to me, and I want to point out this is not a large and robust literature, but there's some evidence pointing to the fact that when levels of epinephrine, adrenaline, are raised in the brain and bloodstream, that some of the components of alcohol metabolism can be accelerated and some of the inebriating effects of alcohol can be reduced.

这让我感到非常惊讶，我想指出，这不是一篇庞大而有力的文献，但有一些证据表明，当大脑和血液中的肾上腺素水平升高时，酒精代谢的某些成分可以加速，酒精的一些醉酒作用可以减少。

So maybe this old school lore of taking a cold shower actually has something to it.

所以也许洗冷水澡这个古老的传说确实有其道理。

So in thinking about the use of deliberate cold exposure in order to reduce the effects of hangover or to more rapidly clear alcohol from the brain and bloodstream, I want to be very clear, and I want to emphasize your safety.

因此，在考虑使用故意的寒冷暴露来减轻宿醉的影响或更快地清除大脑和血液中的酒精时，我想非常明确，并且我想强调您的安全。

The way to do that is to understand that alcohol lowers core body temperature.

做到这一点的方法是了解酒精会降低核心体温。

Okay?

好的？

It can make people slightly hypothermic.

它会使人体温稍微降低。

It's going to drop core body temperature.

它会降低核心体温。

So if you were inebriated and you went and got into a body of water, right, a pool or a lake or something, first of all, that's extremely dangerous to do while you're inebriated, right?

所以，如果你喝醉了，然后你进入了水体，对吧，游泳池或湖泊之类的地方，首先，当你喝醉的时候这样做是非常危险的，对吧？

People drown all the time.

人们总是被淹死。

People drown, they die as a consequence of doing that, so please don't do that.

人们会因为这样做而被淹死、死亡，所以请不要这样做。

But also, if it's very cold water, your core body temperature is going to drop even further.

而且，如果水非常冷，你的核心体温还会进一步下降。

Now, if you've heard the episodes that I've done on deliberate cold exposure previously, I've talked about how normally when people are not ingesting alcohol, they get into an ice bath or a cold shower, and their body temperature initially dips, but then it rebounds and increases.

现在，如果你听过我之前关于故意寒冷暴露的故事，我已经谈到了当人们不饮酒时，他们通常会进入冰浴或冷水淋浴，他们的体温最初会下降，但随后会反弹并升高。

That's a process that's going to occur when people do not have alcohol in their system.

当人们体内没有酒精时，就会发生这个过程。

When you have alcohol in your system, one of the reasons that you become hypothermic is because there's a disruption in those hypothalamic brain areas, in particular, the brain area called the medial preoptic area, that regulates core body temperature.

当您的系统中有酒精时，您体温过低的原因之一是下丘脑大脑区域受到干扰，特别是称为内侧视前区的大脑区域，该区域负责调节核心体温。

So it's not so much that alcohol makes you cold, it's that alcohol disrupts the central command centers of the brain that control temperature regulation, and that leads you to be slightly hypothermic.

因此，与其说酒精让你感到寒冷，不如说酒精会扰乱大脑控制温度调节的中央指挥中心，从而导致你的体温稍微降低。

So if you then go get into a very cold lake or you get into even a cold shower or an ice bath, there's the possibility of you going very far down the ladder into very hypothermic territory, and that can be very dangerous.

因此，如果您进入一个非常冷的湖中，或者甚至进入冷水淋浴或冰浴，您就有可能沿着阶梯下降到非常低的温度区域，这可能非常危险。

Now, in terms of dealing with hangover when the alcohol has been largely cleared from your system, well, that's where some of this kind of old lore combines with some of the modern science and says, well, if you can spike adrenaline, and certainly getting into an ice bath or getting into a cold shower or any kind of cold body of water, provided you can do that safely, that will sharply increase your adrenaline and, I should say, your dopamine.

现在，就处理宿醉而言，当酒精已从你的系统中大部分清除时，嗯，这就是一些古老的传说与一些现代科学相结合的地方，并且说，好吧，如果你可以增加肾上腺素，当然可以进入冰浴或进入冷水淋浴或任何类型的冷水，只要你可以安全地做到这一点，这将急剧增加你的肾上腺素，我应该说，你的多巴胺。

That's been shown, and we've talked about this on the podcast before.

这已经被展示了，我们之前在播客上讨论过这一点。

You get these long extended increases, several hours of increases in dopamine from deliberate cold exposure.

由于故意暴露在寒冷中，多巴胺会长时间增加，数小时内增加。

It's well documented in humans, by the way.

顺便说一句，这在人类身上有充分的记录。

So one could imagine using deliberate cold exposure as a way to accelerate the recovery from hangover.

因此，人们可以想象使用故意的寒冷暴露作为加速宿醉恢复的一种方法。

Provided that's done safely, I think there's no reason to not explore that, and if you wonder what safely is and what temperatures to use, please check out the episode on deliberate cold exposure.

如果这是安全完成的，我认为没有理由不探索这一点，如果您想知道什么是安全以及使用什么温度，请查看有关故意寒冷暴露的剧集。

Cold showers, therefore, might actually be one way to at least partially relieve hangover.

因此，冷水淋浴实际上可能是至少部分缓解宿醉的一种方法。

Certainly, the science from various places in the literature converge to say that.

当然，来自不同地方的科学文献都一致这么说。

But again, be careful.

但再次强调，要小心。

Please be careful not to get into cold water when you are inebriated.

醉酒时请注意不要接触冷水。

It's absolutely dangerous for all the obvious reasons, and it's dangerous also for the non-obvious reasons, not the least of which is the dramatic decreases in core body temperature that can make you dangerously hypothermic.

出于所有显而易见的原因，这绝对是危险的，而且出于非显而易见的原因，这也是危险的，其中最重要的是核心体温急剧下降，这可能使您体温过低。

Now, how would you go about using deliberate cold exposure to accelerate recovery from hangover?

现在，您会如何利用刻意的寒冷暴露来加速从宿醉中恢复？

Well, there I would look to the kind of standard protocols of one to three minutes or maybe even six minutes if you can tolerate it.

好吧，我会寻找一到三分钟甚至六分钟的标准协议（如果你能忍受的话）。

Or if you're really cold adapted, maybe you do seven or 10 minutes in a cold shower, although that could be a lot.

或者，如果您真的适应寒冷，也许您可​​以洗七到十分钟的冷水澡，尽管这可能会很多。

Most people are going to experience a sharp increase in epinephrine and adrenaline and a long-lasting increase in dopamine from one to three minutes of deliberate cold exposure, ideally done immersion up to the neck.

大多数人会经历一到三分钟的刻意寒冷暴露（最好是浸没到颈部），肾上腺素和肾上腺素急剧增加，多巴胺持续增加。

Again, do this safely, please, or a cold shower where you're getting under the shower as much as possible.

再次强调，请安全地进行此操作，或者尽可能多地洗冷水澡。

How cold?

有多冷？

Well, that's going to vary person to person.

嗯，这会因人而异。

I suggest making it as cold as is uncomfortable, such that you really want to get out, but then you know you can stay in safely without, for instance, giving yourself a heart attack because if the water is really cold, of course, you could give yourself a heart attack.

我建议把水调到不舒服的程度，这样你真的很想出去，但你知道你可以安全地待在里面，不会让自己心脏病发作，因为如果水真的很冷，当然，你可能会让自己心脏病发作。

Most showers won't go that cold, although probably some will.

大多数淋浴不会那么冷，尽管有些可能会。

Again, please use caution.

再次强调，请谨慎使用。

Spike your adrenaline, spike your dopamine with deliberate cold exposure safely.

通过故意安全地暴露在寒冷环境中，会刺激你的肾上腺素和多巴胺。

Other components of hangover that could be good targets for trying to alleviate hangover, and here I hope you are getting the picture because it is accurate to say that hangover is a multifaceted phenomenon.

宿醉的其他组成部分可能是尝试缓解宿醉的良好目标，在这里我希望您能了解情况，因为可以准确地说宿醉是一种多方面的现象。

It's not like one molecule and one receptor.

它不像一个分子和一个受体。

It's a bunch of things happening in the brain and body.

这是大脑和身体中发生的一系列事情。

But is the dehydration associated with alcohol?

但脱水与酒精有关吗？

Alcohol is a diuretic.

酒精是一种利尿剂。

For multiple reasons, it causes people to excrete not only water but also sodium.

由于多种原因，它导致人们不仅排出水，还排出钠。

Sodium is an electrolyte critical for the function of neurons.

钠是一种对神经元功能至关重要的电解质。

So making sure that you have enough sodium, potassium, and magnesium, so-called electrolytes, is going to be important for proper brain function, body organ function.

因此，确保有足够的钠、钾和镁，即所谓的电解质，对于正常的大脑功能和身体器官功能非常重要。

Even for people that have just had one or two drinks the night before, it's likely that your electrolyte balance and your fluid balance is going to be disrupted, and that's because alcohol also disrupts the so-called vasopressin pathway.

即使对于前一天晚上刚刚喝了一两杯酒的人，您的电解质平衡和体液平衡也可能会被破坏，这是因为酒精也会破坏所谓的加压素途径。

I talked a lot about vasopressin and the way that it interacts with and controls different aspects of water retention and water release from the body in the form of urine in the episode on salt.

在关于盐的那一集中，我谈论了很多关于加压素以及它与尿液形式相互作用和控制身体水分保留和释放的不同方面的方式。

So again, I'm referring to hubermanlab.com as the site where you can find that episode on salt balance and ways to restore electrolyte balance.

再次强调，我指的是 hubermanlab.com，您可以在该网站上找到有关盐平衡和恢复电解质平衡方法的节目。

Having your electrolytes at the proper levels before you drink is ideal.

饮酒前将电解质保持在适当的水平是理想的选择。

Some people will say for every glass of alcohol that you drink, you should drink one glass of water.

有些人会说，每喝一杯酒，就应该喝一杯水。

I would say better would be two glasses of water, given the dehydrating effects of alcohol, and even better would be water with electrolytes.

我想说，考虑到酒精的脱水作用，最好是两杯水，甚至更好的是含有电解质的水。

That certainly would set you up for a better day the next day.

这肯定会让你第二天过得更好。

And if you don't manage to do that, because I suppose it's kind of geeky walking around with electrolyte packets out at the bar or whatnot, although geeky in my book is a good thing.

如果你做不到这一点，因为我认为在酒吧或其他什么地方拿着电解质包走来走去有点极客，尽管在我的书中极客是一件好事。

The next day, you could take some electrolytes upon waking, maybe even some before you go to sleep on the night of drinking.

第二天，您可以在醒来时服用一些电解质，甚至可以在饮酒当晚入睡前服用一些电解质。

So hangovers made worse by disturbed sleep, made worse by disrupted gut microbiome, made worse by disrupted electrolytes, made worse by the depletion of epinephrine and dopamine.

因此，睡眠障碍会使宿醉变得更糟，肠道微生物群被破坏会使宿醉变得更糟，电解质被破坏会使宿醉变得更糟，肾上腺素和多巴胺的消耗会使宿醉变得更糟。

That's why replenishing the microbiome with fermented foods, low-sugar fermented foods that is.

这就是为什么要用发酵食品（即低糖发酵食品）来补充微生物群。

That's why using safe, deliberate cold exposure for spiking adrenaline and for increasing dopamine, and that's why consuming electrolytes are all going to be beneficial.

这就是为什么使用安全、有意识的寒冷暴露来增加肾上腺素和增加多巴胺，这就是为什么消耗电解质都是有益的。

The folks over at examine.com, a website that I really like because it just has so much useful information, have assembled a list of things that have been proposed, purported to improve, or I should say to remove the effects of hangover.

Examin.com 是我非常喜欢的一个网站，因为它提供了很多有用的信息，网站上的人们已经列出了一系列已提出的建议，旨在改进，或者我应该说是消除宿醉的影响。

And as they point out, and I would like to point out over there, there isn't a lot of quality science to support the idea that any one compound can eliminate hangover.

正如他们所指出的，我想在那里指出，没有太多高质量的科学来支持任何一种化合物都可以消除宿醉的想法。

And that's probably because hangover, again, arises from multiple organs and tissues and systems in both the brain and body.

这可能是因为宿醉是由大脑和身体的多个器官、组织和系统引起的。

Nonetheless, they have a terrific list over there of things.

尽管如此，他们还是有一份很棒的清单。

Everything from Japanese pear fruit juice has been proposed to do this to some other really esoteric things, even things like yohimbine.

从日本梨果汁到其他一些真正深奥的东西，甚至像育亨宾这样的东西，都被提议这样做。

Frankly, when I look at the literature there and elsewhere, one simply cannot find the magic substance, the one herb, the one potion that can wipe away hangover.

坦白说，当我翻阅那里和其他地方的文献时，根本找不到一种神奇的物质，一种草药，一种可以消除宿醉的药剂。

Getting rid of hangover is going to be best solved by doing a collection of a small number of very powerful things, of which I've already listed off a few.

摆脱宿醉的最好方法是做一些非常有效的事情，我已经列出了其中的一些。

However, there are some additional things that one can do for relieving hangover, and one of them is to be very thoughtful about what sorts of alcohol one consumes.

然而，人们还可以采取一些其他措施来缓解宿醉，其中之一就是要仔细考虑自己饮用的酒精种类。

So I find this interesting.

所以我觉得这很有趣。

There have actually been studies of which types of alcohol lead to the greatest hangovers.

事实上已经有研究表明哪种类型的酒精会导致最严重的宿醉。

There's actually a lot of legend and lore about this as well.

关于这一点，其实还有很多传说和传说。

Some people have said, for instance, that drinks that have a high sugar content lead to greater hangovers.

例如，有些人说，含糖量高的饮料会导致更严重的宿醉。

Turns out that's not the case, or at least that's not what the science points to.

事实证明并非如此，或者至少科学表明并非如此。

If you look at the expected hangover severity, what you find is that at the bottom end of the scale, there's a drink that I'm not going to tell you for the moment, but what you find is that near it is, for instance, beer.

如果你观察预期的宿醉严重程度，你会发现在等级的最底端，有一种我暂时不会告诉你的饮料，但你会发现接近它的是，例如，啤酒。

The consumption of beer, provided it is not overconsumption, right?

啤酒的消费，只要不过量就可以了，对吧？

It's not far beyond the tolerance of the individual, so it's one or two beers, is less likely to cause a hangover than, say, whiskey.

它并没有超出个人的承受能力，所以一两杯啤酒比威士忌等酒更不容易引起宿醉。

And a glass of whiskey, or I should, not as much whiskey as beer, of course, but a glass of whiskey, for instance, is more likely to cause hangover than gin, as it turns out.

一杯威士忌，或者我应该喝，当然，威士忌的量不如啤酒，但事实证明，一杯威士忌比杜松子酒更容易引起宿醉。

Again, this is what's fallen out of the data.

同样，这就是数据中缺失的内容。

And yet a glass of rum or red wine is more likely to cause a hangover than any of the other things I've mentioned so far.

然而，一杯朗姆酒或红酒比我到目前为止提到的任何其他东西都更容易引起宿醉。

At the top, top, top of the list of drinks that induce hangover is brandy.

在引起宿醉的饮料清单中名列前茅的就是白兰地。

And one could then say, well, doesn't brandy have a lot of sugar?

然后人们可能会说，白兰地不是含有很多糖吗？

Maybe it's the sugar that's causing hangovers.

也许是糖导致了宿醉。

And this is something that's been, again, discussed over and over that people say, oh, it's the high-sugar drinks that cause hangover.

这是一个被反复讨论的问题，人们说，哦，是高糖饮料导致宿醉。

It turns out, however, that when one looks at alcoholic drinks and sugar content and hangover, at the very bottom of the list is, gosh, this makes me cringe just to think about, is ethanol diluted in orange juice.

然而，事实证明，当人们查看酒精饮料、糖含量和宿醉时，列表的最底部是，天哪，这让我一想到是在橙汁中稀释的乙醇就感到畏缩。

Ugh, I can't believe people actually drink this.

呃，我不敢相信人们真的喝这个。

But ethanol diluted in orange juice.

但乙醇稀释在橙汁中。

So this is not vodka and orange juice.

所以这不是伏特加和橙汁。

Okay?

好的？

Vodka was third on the list from the bottom of drinks that induce hangover.

伏特加在引起宿醉的饮料名单中排名倒数第三。

Again, this is within amounts that are comfortable for the person to drink, that they have enough experience with, or that they have the body weight to tolerate without getting very, very drunk.

同样，这个量要在人们可以舒适饮用、他们有足够的经验或者他们的体重可以忍受而不会喝得非常非常醉的范围内。

So the point is that if it were sugar that's causing hangover, well, then the ethanol diluted in orange juice would probably be at the top of the list in terms of inducing hangover, but it's not.

所以关键是，如果是糖引起宿醉，那么橙汁中稀释的乙醇可能是引起宿醉的首选，但事实并非如此。

It's at the bottom of the list, and brandy is at the top of the list.

它位于列表的底部，而白兰地则位于列表的顶部。

So what you find is that what scales from ethanol diluted in orange juice to beer to vodka to gin.

所以你会发现，从橙汁中稀释的乙醇到啤酒、伏特加再到杜松子酒。

Here, I'm ascending the hierarchy of things that cause hangover.

在这里，我正在提升导致宿醉的事物的等级。

Gin, white wine, whiskey, rum, red wine, and then brandy at the peak.

金酒、白葡萄酒、威士忌、朗姆酒、红酒，然后是白兰地。

It's sort of the world heavyweight champion of hangover-inducing drinks.

它可以说是世界重量级解酒饮料冠军。

Well, what's increasing are congeners within those drinks.

嗯，增加的是这些饮料中的同类物。

Congeners are things like nitrites and other substances that give alcohol its distinctive flavor and that also lead to some of the inebriating effects of alcohol.

同系物是指亚硝酸盐和其他物质，它们赋予酒精独特的风味，同时也会导致酒精的一些醉人效果。

Now, then you ask, okay, well, what is it that these congeners are doing, and what are these nitrites doing?

现在，你会问，好吧，这些同类物在做什么，这些亚硝酸盐在做什么？

And guess what?

你猜怎么着？

While they do have effects on the brain and on other tissues, their main effects are to disrupt the gut microbiome.

虽然它们确实对大脑和其他组织有影响，但它们的主要作用是破坏肠道微生物组。

So what this points to, again, is that having a healthy gut microbiome and perhaps ensuring that you bolster your gut microbiome the day after drinking is going to be especially important for warding off hangover or at least reducing the effects of hangover or the symptoms of hangover, or both.

因此，这再次表明，拥有健康的肠道微生物群，也许确保在饮酒后的第二天增强肠道微生物群，对于避免宿醉或至少减少宿醉的影响或宿醉症状，或两者兼而有之。

I would love to see a study on this.

我很想看到这方面的研究。

I could imagine designing the study myself, although this isn't really the sorts of things my laboratory does.

我可以想象自己设计这项研究，尽管这并不是我的实验室所做的事情。

But you can imagine some people getting probiotic and prebiotic, some regularly, some just after drinking, or low-sugar fermented foods, and see what the effects are in terms of subjective effects of hangover, but also some physiological measures.

但你可以想象一些人服用益生菌和益生元，一些人定期服用，一些人在饮酒后服用，或低糖发酵食品，然后看看宿醉的主观影响以及一些生理措施的影响。

I think the way to think about hangover overall is that, again, it represents a multifaceted, multiorgan, multitissue phenomenon, and the best way to deal with it is as a multicell, multitissue, multichemical phenomenon.

我认为总体上思考宿醉的方法是，它代表了一种多方面、多器官、多组织现象，而处理它的最佳方法是将其视为一种多细胞、多组织、多化学现象。

And before I listed off some of the things that one could do in order to adjust hangover Again, the one that comes out at the top of that list, I believe, at least based on my read of the data, is to support the gut microbiome, and certainly not to ingest more alcohol.

在我再次列出人们可以做的一些事情来调整宿醉之前，我相信，至少根据我对数据的阅读，排在该列表顶部的事情是支持肠道微生物群，当然不是摄入更多的酒精。

And I suppose if we were to get really honest with one another and ask what's the best way to avoid a hangover, it would be to not drink in the first place.

我想，如果我们真的要彼此诚实并询问避免宿醉的最佳方法是什么，那么首先就是不要喝酒。

So we've covered the major effects of alcohol that lead to this state that we call drunkenness or inebriation.

我们已经介绍了酒精导致这种我们称之为醉酒或醉酒状态的主要影响。

Again, there's a range there.

同样，那里有一个范围。

You can be tipsy, people can be blackout drunk, people can be passed out drunk.

你可以喝醉，人们可以醉得昏过去，人们可以醉得昏过去。

We've also talked about hangover and the fact that it's a multifaceted phenomenon, and recovery from hangover involves a multifaceted approach.

我们还讨论了宿醉以及宿醉是一种多方面现象的事实，而从宿醉中恢复需要采取多方面的方法。

Next, I want to talk about tolerance.

接下来我想谈谈宽容。

Tolerance to alcohol is a very interesting phenomenon.

对酒精的耐受是一个非常有趣的现象。

It has roots mainly in the brain and in brain systems.

它主要根源于大脑和大脑系统。

There's not time in the world, let alone within this podcast, to get into all the aspects of tolerance.

世界上没有时间深入了解宽容的所有方面，更不用说在这个播客中了。

There are more than 10 different types of tolerance.

有超过 10 种不同类型的公差。

There's functional tolerance, chronic tolerance, rapid tolerance.

有功能耐受、慢性耐受、快速耐受。

There's metabolic tolerance.

有代谢耐受性。

There's psychological tolerance.

有心理承受能力。

Let's keep it simple for sake of today's discussion.

为了今天的讨论，让我们保持简单。

And for those of you that are interested in learning about all the different types of tolerance and aspects of tolerance, there's an excellent review.

对于那些有兴趣了解所有不同类型的宽容和宽容的各个方面的人，这里有一篇很棒的评论。

We will provide a link to this.

我们将提供一个链接。

This was published in 2021, so it's pretty recent, in the journal "Pharmacology, Biochemistry, and Behavior." Incidentally or not so incidentally, that was the first journal I ever published in, so I have a particular affection for that journal.

该文章发表于 2021 年，所以是最近的一篇文章，发表在《药理学、生物化学和行为》杂志上。不管是偶然还是不那么偶然，那是我发表的第一份期刊，所以我对那本期刊有一种特殊的感情。

Nonetheless, it is called "Tolerance to alcohol: a critical yet understudied factor in alcohol addiction."

尽管如此，它被称为“对酒精的耐受性：酒精成瘾的一个关键但尚未得到充分研究的因素”。

And while this paper does include alcohol addiction in the title, it's not just about alcohol addiction.

虽然这篇论文的标题中确实包含了酒精成瘾，但它不仅仅是关于酒精成瘾。

Here's the basic summary of what tolerance is.

以下是对宽容的基本概述。

First of all, tolerance refers to the reduced effects of alcohol with repeated exposure, and it is caused mainly by changes in neurotransmitter systems in the brain that are the direct consequence of the toxicity of alcohol, that aldehyde molecule that we talked about before.

首先，耐受性是指反复接触酒精后效果减弱，这主要是由于大脑中神经递质系统的变化引起的，而这些变化是酒精毒性（我们之前谈到的醛分子）的直接后果。

There's an enormous number of chemicals that change with repeated exposure to acetaldehyde, everything from GABA to dopamine to serotonin, second messenger systems, adenosine, and on and on.

大量化学物质会随着反复接触乙醛而发生变化，从 GABA 到多巴胺到血清素、第二信使系统、腺苷等等。

Rather than go into each of those in detail, I just want to talk about the contour of the reinforcing and the tolerance-inducing effects of alcohol.

我不想详细讨论每一个，而是想谈谈酒精的增强作用和诱导耐受性的作用。

What do I mean by that?

我这么说是什么意思？

Well, here we are back to our old friend, meaning the molecule that comes up over and over again in these podcast episodes, which is dopamine.

好吧，我们又回到了我们的老朋友，指的是在这些播客节目中一遍又一遍出现的分子，那就是多巴胺。

Whether or not somebody has a predisposition to alcoholism or not, whether or not they're an experienced drinker or not, when people initially start drinking, there are increases in dopamine, or what we call dopaminergic transmission.

无论一个人是否有酗酒倾向，无论他们是否是一个有经验的饮酒者，当人们最初开始饮酒时，多巴胺或我们所说的多巴胺能传递都会增加。

Dopamine is involved in motivation, craving.

多巴胺与动机、渴望有关。

It creates a sense of wellbeing.

它创造了一种幸福感。

It increases energy.

它增加能量。

Again, typically only at the beginning of alcohol exposure.

同样，通常仅在接触酒精的开始时。

That occurs in most people as a sharp spike, as an increase.

对于大多数人来说，这种情况会出现急剧增加。

Again, if somebody does not have alcohol dehydrogenase or has very low levels of the enzyme that convert that acetaldehyde into acetate, and they metabolize alcohol, in other words, they will feel sick and lousy in a way that will override any recognition of the dopamine release.

同样，如果某人没有乙醇脱氢酶，或者将乙醛转化为乙酸的酶水平非常低，并且他们代谢酒精，换句话说，他们会感到恶心和糟糕，从而超越对多巴胺释放的任何认识。

They're going to be the people that are listening to this and just thinking, "Alcohol just makes me feel sick.

他们会是那些听到这个消息并只是想：“酒精只会让我感到恶心。

I don't like it." Okay, that's a specific subcategory of people, but most people experience some sort of mild euphoria.

我不喜欢它。”好吧，这是一个特定的人群，但大多数人都会经历某种轻微的欣快感。

That's why so many people drink, right?

这就是为什么那么多人喝酒的原因吧？

The current estimates are that in most countries, and certainly in the US, as many as 80% of the adult legal drinking age population drinks alcohol, and that number could be even higher now because in the last couple of years, there's been a trend towards increased alcohol consumption, especially in the wake of the pandemic and during the pandemic.

目前的估计是，在大多数国家，当然在美国，多达 80% 的成年法定饮酒年龄人口饮酒，而且这个数字现在可能更高，因为在过去几年中，酒精消费量呈增加趋势，特别是在大流行之后和大流行期间。

Topic for another time.

话题下次再说。

So there's an increase in dopamine and an increase in serotonin, so it's kind of an increase in wellbeing and increase in mood, but it's a very short-lived increase.

因此，多巴胺和血清素都会增加，所以这在某种程度上是幸福感和情绪的增加，但这是一种非常短暂的增加。

Very soon after, and actually triggered by that increase, is a long and slow reduction in dopamine and serotonin and related molecules and circuits.

不久之后，实际上是由这种增加引发的，多巴胺和血清素以及相关分子和回路的长期而缓慢的减少。

So basically what you're getting is a blip of feelgood followed by a long, slow arc of feeling not so great, which is why typically people will drink again and again across the night.

所以基本上你得到的只是短暂的感觉良好，然后是一段漫长而缓慢的感觉不太好的弧线，这就是为什么人们通常会在晚上一次又一次地喝酒。

The key thing to understand about tolerance is that with tolerance, the duration of that long, slow reduction in dopamine and serotonin gets even longer.

了解耐受性的关键是，有了耐受性，多巴胺和血清素长期缓慢减少的持续时间就会变得更长。

In other words, the negative effects of alcohol that happen after the initial feeling good extend longer and, in fact, get more robust.

换句话说，在最初的良好感觉之后发生的酒精负面影响会持续更长时间，而且实际上会变得更加严重。

However, there's also a reduction in the reinforcing properties of alcohol.

然而，酒精的增强性能也会降低。

There's a shrinking of the feelgood blip that happens when one first ingests alcohol, and this has been measured in animals and humans.

当一个人第一次摄入酒精时，感觉良好的现象会减弱，这已经在动物和人类身上进行了测量。

So the first drink that somebody has, provided they have enough alcohol dehydrogenase that it doesn't make them feel nauseous and sick right away, they feel really good, and then as it wears off, they feel kind of lousy and they want to drink more, so they might drink more.

因此，某人喝的第一杯酒，如果他们有足够的乙醇脱氢酶，不会立即让他们感到恶心和恶心，他们会感觉很好，然后当它消失时，他们会感觉有点糟糕，他们想喝更多，所以他们可能会喝更多。

With each subsequent drink, and even drinks on different nights or even different weeks, the amount of dopamine that's released is reduced.

随后每次饮酒，甚至在不同的夜晚甚至不同的几周饮酒，释放的多巴胺量都会减少。

The amount of serotonin that's released is reduced.

释放的血清素量减少。

So what you're getting is less and less of the reinforcing properties of alcohol, the feelgood stuff, and more and more of the punishment pain signal aspects of alcohol.

所以你得到的是越来越少的酒精的强化特性、感觉良好的东西，以及越来越多的酒精的惩罚性疼痛信号方面。

This is the contour of chemical release in the brain that was referred to by my colleague, the incredible Dr. Anna Lembke, who's a medical doctor.

这是我的同事、令人难以置信的医生安娜·伦布克博士提到的大脑中化学物质释放的轮廓。

She wrote the incredible book, "Dopamine Nation." She was a guest on this podcast, on Joe Rogan's podcast, on Rich Roll's podcast, and several other podcasts.

她写了一本令人难以置信的书《多巴胺国家》。她是这个播客、乔·罗根的播客、里奇·罗尔的播客以及其他几个播客的嘉宾。

World expert in addiction, and she talked about this pleasure-pain balance that extends beyond alcohol to things like sex and gambling and to other behaviors that can potentially become addictive, but certainly includes alcohol.

世界成瘾问题专家，她谈到了这种快乐与痛苦的平衡，这种平衡不仅限于酒精，还延伸到性、赌博等其他可能成瘾的行为，但当然包括酒精。

So tolerance, it seems, is A process in which people are ingesting more and more alcohol as an attempt to get that feeling of well-being back, but what they're really getting is an extended period of punishment, of pain, and of malaise from the alcohol.

因此，宽容似乎是一个过程，在这个过程中，人们摄入越来越多的酒精，试图恢复那种幸福感，但他们真正得到的是酒精带来的长时间的惩罚、痛苦和不适。

Now, you might say, "Well, how does that relate to tolerance?" Well, it turns out what they do behaviorally, and when I say they, I mean animals do this and humans do this, is they start drinking more and more in an attempt to activate those dopamine and serotonin neurons and receptors.

现在，你可能会说，“那么，这与宽容有什么关系呢？”好吧，事实证明他们在行为上做了什么，当我说他们时，我的意思是动物这样做，人类这样做，他们开始越来越多地饮酒，试图激活那些多巴胺和血清素神经元和受体。

And as they do that, there is an increase in alcohol dehydrogenase.

当他们这样做时，乙醇脱氢酶就会增加。

So the enzyme that metabolizes alcohol is increased because the body and liver have to contend with all that alcohol.

因此，代谢酒精的酶会增加，因为身体和肝脏必须应对所有的酒精。

So now you've got, again, the two-hit model.

所以现在你又得到了两次打击模型。

You're getting less of the feel-good chemicals, more of the negative chemical release or pattern of subjective feeling, I should say, and you're metabolizing alcohol more quickly and more readily, but it's not taking you to a better place in terms of how you feel.

我应该说，你得到的感觉良好的化学物质越来越少，负面的化学物质释放或主观感觉模式越来越多，你的酒精代谢速度更快、更容易，但这并没有让你的感觉变得更好。

That's one of the major underlying reasons for what we call tolerance.

这是我们所谓的宽容的主要原因之一。

So if you're somebody who drinks and you notice that the feeling that you are seeking with alcohol is now requiring an additional drink or drinks, plural, chances are you are disrupting the dopamine and serotonergic systems of your brain, and you are doing that in a way that is increasing the pain and punishment signals that follow alcohol ingestion.

因此，如果你是一个喝酒的人，并且你注意到你通过酒精寻求的感觉现在需要额外的一杯或多杯饮料，那么你很可能正在扰乱你大脑的多巴胺和血清素系统，并且你这样做的方式会增加酒精摄入后的疼痛和惩罚信号。

And again, that's not just on the night that you're drinking, but afterwards as well.

再说一次，这不仅是在你喝酒的那天晚上，而且是在喝酒之后。

Is that all bad news?

这都是坏消息吗？

Well, pretty much.

嗯，差不多了。

But the good news is that if you abstain from drinking for some period of time, then, of course, these systems reset.

但好消息是，如果您戒酒一段时间，那么这些系统当然会重置。

How long you need to abstain will depend on how much you were drinking and how long you were drinking for.

您需要戒酒多长时间取决于您饮酒的量和饮酒的时间。

Certainly, people who have alcohol use disorder, who are alcoholics, their main goal should be to quit alcohol completely.

当然，患有酒精使用障碍的人，即酗酒者，他们的主要目标应该是完全戒酒。

I know there's some debate about this, and I don't want to get into that debate because I'm certainly not going to try and direct anyone's recovery.

我知道对此存在一些争论，但我不想卷入这场争论，因为我当然不会尝试指导任何人的康复。

There are expert counselors and MDs and people that can work with people.

有专家顾问和医学博士以及可以与人合作的人。

In fact, for some very heavy drinkers and people with serious alcohol use disorder, going cold turkey, that is stopping drinking completely, can actually be medically dangerous.

事实上，对于一些酗酒者和患有严重酒精使用障碍的人来说，彻底戒酒实际上可能会带来医疗危险。

So the path to sobriety for certain people looks different than the path to sobriety for other people.

因此，某些人的清醒之路看起来与其他人的清醒之路不同。

What I'm referring to here are people that are ingesting, again, somewhere between, on average, one to two drinks per night, whether or not that's done night to night or whether or not that's condensed to weekend use.

我在这里指的是那些平均每晚喝一到两杯饮料的人，无论是否每晚都喝，或者是否浓缩到周末使用。

I know a number of people are going to ask, perhaps are screaming, "Is drinking good for me in any way?" For instance, many people have probably heard that resveratrol is good for people and that red wine is enriched in resveratrol.

我知道很多人会问，也许会尖叫，“喝酒对我有好处吗？”例如，很多人可能听说过白藜芦醇对人体有益，而红酒中富含白藜芦醇。

I hate to break it to you, but the reality is that if indeed resveratrol is good for us, and there's some debate about this, some people say strongly yes, some people say no, other people say maybe, the amount of red wine that one would have to drink in order to get enough resveratrol in order for it to be health promoting is so outrageously high that it would surely induce other negative effects that would offset the positive effects of resveratrol.

我不想告诉你，但现实是，如果白藜芦醇确实对我们有好处，对此存在一些争论，有些人强烈说是，有些人说不，其他人说也许，为了获得足够的白藜芦醇以促进健康，人们必须喝的红酒量是如此之高，以至于它肯定会引起其他负面影响，从而抵消白藜芦醇的积极作用。

So I wish I could tell you different.

所以我希望我能告诉你不同的。

Again, I'm not here to be the bearer of bad news, but the statement I just made was confirmed by Dr. David Sinclair when he was a guest on this podcast.

再说一遍，我不是来传达坏消息的，但我刚才的说法得到了大卫·辛克莱博士在做客这个播客时的证实。

It's confirmed by other researchers who work on resveratrol and related pathways.

研究白藜芦醇和相关途径的其他研究人员也证实了这一点。

I wish I could tell you that red wine is good for your health, and indeed, it might be through some other mechanisms.

我希望我能告诉你，红酒对你的健康有益，事实上，它可能是通过其他一些机制实现的。

So for instance, there have been studies of low to moderate red wine consumption.

例如，有一些关于低至中等红酒消费的研究。

This would be anywhere from one to four glasses per week, and I don't mean enormous glasses, I mean six-ounce glasses of red wine.

这将是每周一到四杯，我不是指巨大的杯子，我的意思是六盎司的红酒。

And in those cases, some of the stress reduction that can be induced by consumption of red wine may be some of the other micronutrients and components within red wines, in particular red wines that come from particular grapes, and this gets really nuanced and frankly is not well worked out in the peer-reviewed literature, certainly not clinical trials, at least not that I'm aware of.

在这些情况下，饮用红酒可以减轻压力，可能是红酒中的其他微量营养素和成分，特别是来自特定葡萄的红酒，这一点非常微妙，坦率地说，在同行评审的文献中还没有得到很好的解决，当然也没有临床试验，至少我不知道。

Tell me if you're aware of a great clinical trial on this.

告诉我您是否知道这方面的一项出色的临床试验。

Well, there may be some positive effects of that very low level of consumption.

嗯，如此低的消费水平可能会产生一些积极的影响。

I'm not trying to take away anybody's red wine.

我并不是想夺走任何人的红酒。

I'm not trying to take away anybody's anything.

我并不是想夺走任何人的任何东西。

I would be remiss, however, if I didn't tell you that resveratrol as the argument for drinking and drinking red wine in particular is just not a good one.

然而，如果我没有告诉你，白藜芦醇作为饮酒尤其是喝红酒的论据并不是一个好的论据，那就是我的失职了。

It's just not supported by the peer-reviewed research.

它只是没有得到同行评审研究的支持。

A few other things about alcohol and health.

关于酒精和健康的其他一些事情。

At the beginning of the episode, I referenced a study showing that indeed, not just heavy alcohol consumption of 12 to 24 or more drinks per week, but also light to moderate alcohol consumption of any type, wine, beer, spirits, et cetera, does reduce the thickness of the brain.

在本集开始时，我引用了一项研究，该研究表明，确实，不仅每周饮酒 12 至 24 杯或更多，而且任何类型的轻度至中度饮酒（葡萄酒、啤酒、烈酒等）都会降低大脑的厚度。

It really does reduce cortical thickness.

它确实减少了皮质厚度。

In fact, it actually scales with the amount of alcohol that people drink.

事实上，它实际上与人们饮酒量成正比。

And this has been well documented in a number of different studies.

许多不同的研究都充分证明了这一点。

I can provide a link to several of these.

我可以提供其中几个的链接。

One of the more striking ones actually shows that there's almost a dose-dependent increase in shrinkage of the gray matter volume and in these white matter tracts, these axons, these wires as it would, that connect different neurons as a function of how much alcohol people drink, and that's also what's been seen in this recent study that I referenced at the beginning, and that's in the show note captions.

其中一个更引人注目的结果实际上表明，灰质体积的收缩几乎呈剂量依赖性增加，而在这些白质束、这些轴突、这些连接不同神经元的电线中，它们会随着人们饮酒量的变化而增加，这也是我在开头提到的最近的研究中所看到的，这也在节目说明文字中。

So again, probably the best amount of alcohol to drink would be zero glasses per week or ounces per week.

同样，最佳饮酒量可能是每周零杯或每周零盎司。

For those of you drinking low amounts of alcohol, make sure you're doing other things to promote your health.

对于那些饮酒量较低的人，请确保您正在做其他事情来促进健康。

And for those of you that are drinking moderate, and certainly for those of you that are heavy drinkers, please do everything you can to move away from that and to quit entirely.

对于那些适度饮酒的人，当然还有那些酗酒的人，请尽一切努力摆脱这种情况并完全戒烟。

But even for the moderate consumers of alcohol, you are going to want to be aware of some of the negative health effects and do things to offset those if indeed you're not going to stop drinking or reduce your intake.

但即使对于适度饮酒的人来说，如果您确实不打算停止饮酒或减少饮酒量，您也会希望了解一些对健康的负面影响，并采取措施来抵消这些影响。

One of the really bad effects of alcohol, but that's extremely well documented is the fact that alcohol, because of this toxicity of acetaldehyde and the related pathways, can alter DNA methylation, it can alter gene expression.

酒精真正有害的影响之一，但有据可查的是，由于乙醛的毒性和相关途径，酒精可以改变 DNA 甲基化，可以改变基因表达。

That can be many things in different tissues, but it is associated with a significant increase in cancer risk, in particular breast cancer, and in particular because breast tissue is present in both males and females.

这可能是不同组织中的许多因素，但它与癌症风险显着增加有关，特别是乳腺癌，特别是因为男性和女性都存在乳腺组织。

But in women, it's especially vulnerable to some of the DNA methylation changes.

但在女性中，它特别容易受到某些 DNA 甲基化变化的影响。

Well, breast cancer in women has a relationship to alcohol intake, and alcohol intake has a relationship to breast cancer in women.

那么，女性乳腺癌与酒精摄入量有关系，而酒精摄入量与女性乳腺癌也有关系。

In fact, there has been proposed to be anywhere from 4% to 13% increase in risk of breast cancer for every 10 grams of alcohol consumed.

事实上，有人提出，每饮用 10 克酒精，患乳腺癌的风险就会增加 4% 到 13%。

How much is 10 grams?

10克是多少？

Well, there we need to think a little bit about the variation in the amount of alcohol in different drinks across the world.

好吧，我们需要考虑一下世界各地不同饮料中酒精含量的差异。

Different countries serve different size drinks and have different concentrations of alcohol in those drinks.

不同的国家/地区提供不同容量的饮料，并且这些饮料中的酒精浓度也不同。

So without going down too much of a rabbit hole and just giving you some good rules of thumb to work with, there have been studies of the percentage of alcohol included in different drinks and the sizes of different drinks that are served in different countries, and here's a kind of a patchwork of those findings.

因此，无需深入探讨，只需提供一些好的经验法则即可，我们已经对不同饮料中的酒精含量以及不同国家/地区提供的不同饮料的尺寸进行了研究，以下是这些研究结果的拼凑。

In Japan, one beer, one glass of wine, or one shot of liquor as it's served there tends to include anywhere from seven to eight grams of alcohol.

在日本，一瓶啤酒、一杯葡萄酒或一杯烈酒往往含有七到八克酒精。

In the US, one beer, which generally is 12 ounces if it's in a bottle, one glass of wine, or a shot of liquor tends to include about 10 to 12 grams of alcohol.

在美国，一瓶啤酒（通常为 12 盎司）、一杯葡萄酒或一杯烈酒往往含有约 10 至 12 克酒精。

And in Russia, one drink of the various sorts that I just described typically will have as much as 24 grams of alcohol because of the differences in the concentration of alcohols and the sizes of drinks that are poured in these different countries.

在俄罗斯，我刚才描述的各种饮料的酒精含量通常高达 24 克，因为这些不同国家的酒精浓度和饮料尺寸存在差异。

Okay?

好的？

Of course, there are other countries in the world.

当然，世界上还有其他国家。

Those countries are also vitally important, but those are the ones that I extracted from the studies that I could find.

这些国家也非常重要，但这些是我从我能找到的研究中提取的。

What does this mean?

这意味着什么？

Well, what we're talking about is that for every 10 grams of alcohol consumed, so that's one beer in the US, maybe a little bit more than one beer in Japan, or basically a third of a drink in Russia, there's a 4% to 13% increase in risk of cancer.

好吧，我们谈论的是，每喝 10 克酒精，即在美国喝一瓶啤酒，在日本可能多一点啤酒，或者在俄罗斯基本上喝三分之一啤酒，患癌症的风险就会增加 4% 到 13%。

That's pretty outrageous, right?

这太离谱了，对吧？

And you might think, "Wait, how could it be that this stuff is even legal?" Well, look, as I described before, it's a toxin.

你可能会想，“等等，这东西怎么可能是合法的？”嗯，看，正如我之前所描述的，这是一种毒素。

It's also a toxin that people enjoy the effects of.

它也是一种人们喜欢的毒素。

In the US, at least they tried prohibition.

在美国，至少他们尝试过禁止。

It certainly did lead, yes, did lead to a reduction in alcohol-induced health disorders, in particular cirrhosis of the liver.

它确实导致了，是的，确实导致了酒精引起的健康疾病的减少，特别是肝硬化。

It also led to a lot of crime because it became a substance that a lot of people still wanted and that people were willing to break the law in order to provide, or I should say, to sell and provide.

它还导致了很多犯罪，因为它成为许多人仍然想要的物质，并且人们愿意违法以提供，或者我应该说，出售和提供。

But the point is that the more alcohol people drink, the greater their increase of cancer, in particular breast cancer, and that's because of the fact that alcohol has these effects on cells that include changes in gene expression.

但关键是，人们喝的酒越多，癌症，特别是乳腺癌的发病率就越高，这是因为酒精对细胞有这些影响，包括基因表达的变化。

And cancer, that is the growth of tumors, is a dysregulation in cell cycles, right?

癌症，即肿瘤的生长，是细胞周期的失调，对吧？

A tumor is a aggregation or the proliferation, aggregation is stuff sticking together, by the way, proliferation is stuff duplicating.

肿瘤是聚集或增殖，聚集是物质粘在一起，顺便说一句，增殖是物质复制。

A proliferation, aggregation of cells that could be a glioma, glial cells, glioma, brain tumor, right?

细胞增殖、聚集，可能是神经胶质瘤、神经胶质细胞、神经胶质瘤、脑肿瘤，对吗？

It could be lymphoma, so within the lymph tissue, et cetera.

它可能是淋巴瘤，所以是在淋巴组织内，等等。

The mutations that alcohol induces to cause this are wide-ranging.

酒精诱发的突变是广泛的。

Some of those are starting to start to be understood.

其中一些已经开始被理解。

For those of you that are interested in cell biology, I'll just mention that the PD1 pathway, again, this is super specialized and for the aficionados only, you don't need to know this.

对于那些对细胞生物学感兴趣的人，我只想提一下 PD1 通路，再说一遍，这是非常专业的，仅对于爱好者而言，您不需要知道这一点。

The PD1 pathway seems to be upregulated and we knew this from the discussion earlier, there's a downregulation in some of the anti-inflammatory molecules that help suppress this proliferation of cancers.

PD1 通路似乎被上调，我们从之前的讨论中知道这一点，一些抗炎分子的下调有助于抑制癌症的增殖。

Nowadays, there's a lot of interest in the fact that the immune system is constantly combating cancers that exist in us all the time.

如今，人们对免疫系统不断对抗我们体内一直存在的癌症这一事实很感兴趣。

Little tumors start growing and our immune system goes and gobbles them up.

小肿瘤开始生长，我们的免疫系统就会吞噬它们。

Little tumors start growing, the immune system senses inflammation, sends out these incredible cells, these killers, B cells and T cells, and beats them up.

小肿瘤开始生长，免疫系统感知到炎症，发出这些令人难以置信的细胞，这些杀手细胞，B细胞和T细胞，并击败它们。

Cancers proliferate and take hold and cause serious problems when the proliferation of cells exceeds the immune system's ability to gobble up and remove those cells.

当细胞增殖超过免疫系统吞噬和清除这些细胞的能力时，癌症就会增殖并占据并引起严重问题。

There are other mechanisms of regulating cancers, but that's one of the primary one.

还有其他调节癌症的机制，但这是主要机制之一。

And alcohol hits it.

酒精会击中它。

Again, it's a two-hit model.

再说一次，这是一个两次打击的模型。

It increases tumor growth and it decreases the sorts of molecules that suppress and combat tumor growth.

它会增加肿瘤的生长，并减少抑制和对抗肿瘤生长的分子种类。

So again, even low to moderate amounts of alcohol can be problematic for sake of cancers, in particular breast cancers.

同样，即使是少量到适量的酒精也会导致癌症，特别是乳腺癌。

Epidemiologists and health specialists love to try and compare different substances in terms of how bad they are.

流行病学家和健康专家喜欢尝试比较不同物质的危害程度。

Rarely do they compare substances in terms of how good they are, but sometimes they do.

他们很少比较物质的好坏，但有时他们会这样做。

And what they'll sometimes tell you and what you can find in the literature is that ingesting 10 to 15 grams of alcohol a day, so that would be like one beer in the US, one glass of wine, is the same as smoking 10 cigarettes a day.

他们有时会告诉你，你可以在文献中找到，每天摄入 10 到 15 克酒精，就像在美国喝一瓶啤酒、一杯葡萄酒，相当于每天吸 10 支烟。

Frankly, it's hard to make that direct relationship really stick because it's a question of how long people inhale, do they have a predisposition to a lung cancer, et cetera.

坦率地说，很难让这种直接关系真正持久，因为这是一个问题，比如人们吸入多久、是否有患肺癌的倾向等等。

But even if that number is off by plus or minus two cigarettes, or even if that number with the equivalent of one glass of wine equals one cigarette per day, I think there's general consensus now that nicotine consumed by vaping or by cigarette, it's bad for us in terms of lung cancer and other forms of cancer.

但即使这个数字相差两支香烟，或者即使相当于一杯酒的数字相当于每天一支香烟，我认为现在已经达成了普遍共识，即通过电子烟或香烟消耗的尼古丁对我们来说对肺癌和其他形式的癌症有害。

And for some reason, I don't know why, because this knowledge about alcohol and cancer and these established relationships have been known since the late 1980s.

出于某种原因，我不知道为什么，因为有关酒精和癌症的知识以及这些已建立的关系自 20 世纪 80 年代末以来就为人所知。

The first landmark paper on this was published in 1987.

第一篇关于此的里程碑式论文发表于 1987 年。

I can provide a link to that paper.

我可以提供该论文的链接。

It's actually quite interesting to read.

读起来其实很有趣。

Well, the relationship is there, and yet we don't often hear about it.

嗯，这种关系确实存在，但我们并不经常听说。

In fact, before researching this episode, I had heard before that alcohol can increase cancer risk, but I wasn't aware of just how strong that relationship is.

事实上，在研究这一集之前，我之前就听说过酒精会增加癌症风险，但我不知道这种关系有多强。

Because of the serious nature of what we're talking about, and because I would hate to be confusing or misleading to anybody, I want to just emphasize that this statistic, that there is a 4% to 13%, depending on which study you look at, a 4% to 13% increase in the risk of cancer, in particular breast cancer, for every 10 grams of alcohol consumed.

由于我们所谈论的事情的严肃性，也因为我不想让任何人感到困惑或误导，我只想强调这一统计数据，即每摄入 10 克酒精，患癌症（特别是乳腺癌）的风险就会增加 4% 到 13%（具体取决于您所查看的研究）4% 到 13%。

That's 10 grams per day, so that's one drink per day.

也就是每天 10 克，所以每天喝一杯。

But I do want to emphasize that if that equates to seven drinks per week and all those seven drinks are being consumed on Friday and Saturday, it still averages to 10 grams per day.

但我确实想强调，如果这相当于每周喝 7 杯饮料，并且所有这 7 杯饮料都在周五和周六饮用，那么平均每天仍然是 10 克。

And I also want to emphasize that there are things that people can do to at least partially offset some of the negative effects of alcohol as it relates to predisposition to the formation of certain kinds of tumors and cancers.

我还想强调的是，人们可以采取一些措施来至少部分抵消酒精的一些负面影响，因为酒精与某些肿瘤和癌症的形成倾向有关。

I also want to be clear before I say it, that doing the things I'm about to tell you is not a guarantee that you're not going to get cancer, nor is it a guarantee that alcohol is not going to lead to an increased predisposition for certain kinds of cancers.

在说之前我还想澄清，做我要告诉你的事情并不能保证你不会患癌症，也不能保证酒精不会导致某些类型的癌症的易感性增加。

And the two things are consumption of folate and other B vitamins, especially B12.

这两件事就是叶酸和其他 B 族维生素的消耗，尤其是 B12。

The consumption of folate and B12 has been shown to decrease cancer risk in people that ingest alcohol, but not completely offset it.

研究表明，摄入叶酸和维生素 B12 可以降低饮酒者患癌症的风险，但并不能完全抵消这一风险。

Why that is isn't exactly clear.

原因尚不清楚。

It probably has something to do with the relationship between folate and B12 and other B vitamins in gene regulation pathways that can lead to tumor growth.

这可能与叶酸和 B12 以及其他 B 族维生素在基因调控途径中导致肿瘤生长的关系有关。

At some point soon, we will get an expert in cancer biology, and in particular in breast cancer biology, on the program, and we can ask them about this.

很快，我们将邀请一位癌症生物学专家，特别是乳腺癌生物学专家参与该计划，我们可以向他们询问此事。

But I realize this is going to raise a number of questions and maybe even cause some of you to go out there and start taking folate and other B vitamins and B12.

但我意识到这会引发许多问题，甚至可能导致你们中的一些人开始服用叶酸、其他 B 族维生素和 B12。

Not incidentally, a lot of the reported hangover supplements and treatments include folate and B12.

并非偶然，许多报道的宿醉补充剂和治疗方法都含有叶酸和 B12。

I don't know if they had the cancer literature in mind when they created those supplements and products.

我不知道他们在创造这些补充剂和产品时是否考虑到了癌症文献。

I doubt they did.

我怀疑他们确实这么做了。

Alcohol really does disrupt B vitamin pathways, both synthesis pathways and utilization pathways.

酒精确实会破坏 B 族维生素途径，包括合成途径和利用途径。

So sometimes you'll hear, "Oh, if you get your B vitamins, it helps you recover from hangover more quickly." Again, the literature doesn't support that.

所以有时您会听到，“哦，如果您摄入 B 族维生素，它可以帮助您更快地从宿醉中恢复过来。”同样，文献并不支持这一点。

But also again, there aren't a lot of studies.

但同样，还没有太多研究。

But more to the point as it relates to alcohol and the formation of tumors and cancers, it does appear that decreased folate and other B vitamins like B12 are partially responsible for the effect of alcohol in increasing cancer risk.

但更重要的是，它与酒精以及肿瘤和癌症的形成有关，叶酸和其他 B 族维生素（如 B12）的减少似乎是酒精增加癌症风险的部分原因。

And it does appear that consuming adequate amounts of folate and B12 might, again, might partially, I really want to boldface and underline and highlight, partially offset some of that increased risk.

看来，摄入足够量的叶酸和 B12 可能会部分抵消部分增加的风险。

There's an additional category that I want to highlight, of course, and this is vitally important to state, even though it's obvious, which is that people who are pregnant should absolutely not consume alcohol.

当然，我还想强调一个额外的类别，这一点非常重要，尽管很明显，那就是怀孕的人绝对不应该喝酒。

Fetal alcohol syndrome is well-known and established.

胎儿酒精综合症是众所周知且确定的。

It's terrible.

太可怕了。

Fetuses experience diminished brain development that's often permanent, diminished limb development, diminished organ development in the periphery, meaning the heart, the lungs, the liver, et cetera.

胎儿的大脑发育迟缓（通常是永久性的）、四肢发育迟缓、周围器官（即心脏、肺、肝脏等）发育迟缓。

Ingesting alcohol while pregnant is simply a bad idea.

怀孕期间饮酒绝对是个坏主意。

And the reason I say this at all is, first of all, it's important to include in an episode like this, but also because we can look at two things.

我之所以这么说，首先是因为加入这样的一集很重要，但也因为我们可以看两件事。

First of all, we can look at mechanism, and then we can also look at some of the lore that still sadly exists out there.

首先，我们可以看看机制，然后我们也可以看看一些仍然存在的传说。

Let's take care of the lore that sadly exists first.

让我们首先关注不幸存在的传说。

If you look online, you will sometimes be able to find, sadly, that some people believe that certain kinds of alcohol are not detrimental to fetuses.

如果你上网查一下，你有时会遗憾地发现，有些人认为某些酒精对胎儿不会有害。

They'll say, "Well, champagne is safe for a pregnant mother to drink, but beer is not." That is absolutely categorically false.

他们会说：“嗯，孕妇喝香槟是安全的，但啤酒则不然。”这绝对是错误的。

Alcohol is alcohol.

酒精就是酒精。

There is no evidence whatsoever that consuming certain types of alcohol is safer for fetuses than others.

没有任何证据表明饮用某些类型的酒精比其他类型的酒精对胎儿更安全。

Alcohol is a toxin, and the reason fetal alcohol syndrome exists is because the ability of that toxin to disrupt cellular processes.

酒精是一种毒素，胎儿酒精综合症存在的原因是该毒素能够破坏细胞过程。

Remember tumor growth and the way that alcohol can accelerate tumor growth by proliferation of cells, the wrong cells, the ones you don't want to proliferate?

还记得肿瘤生长以及酒精通过细胞增殖加速肿瘤生长的方式吗？错误的细胞，你不想增殖的细胞？

Well, all of embryonic development, all of fetal development, it's not the growth of a tumor, it's obviously the growth of an embryo, and it's done in a very orchestrated way.

嗯，所有的胚胎发育，所有的胎儿发育，它不是肿瘤的生长，它显然是胚胎的生长，而且是以一种非常精心策划的方式完成的。

I started off studying brain development.

我开始研究大脑发育。

That's where I got my beginnings in neurobiology, and I still teach embryology to medical students and graduate students.

这就是我开始学习神经生物学的地方，现在我仍然向医学生和研究生教授胚胎学。

The set of coordinated processes that has to take place from conception to birth in order to give rise to a healthy embryo is so dynamically controlled and so exquisitely precise with checkpoints and recovery mechanisms and redundancy in the genes that are expressed to make sure that if anything goes wrong, it's repaired, et cetera.

为了产生健康的胚胎，从受孕到出生必须发生的一系列协调过程是动态控制的，并且通过检查点和恢复机制以及表达的基因的冗余来确保如果出现任何问题，它都会得到修复等等，都非常精确。

Alcohol as a mutagen, I haven't used that word yet, but a substance that can mutate DNA through alterations in DNA methylation and these checkpoints in the cell cycle.

酒精作为诱变剂，我还没用过这个词，而是一种可以通过改变 DNA 甲基化和细胞周期中的这些检查点来突变 DNA 的物质。

Alcohol as a mutagen is one of the worst things that a developing embryo can be exposed to.

酒精作为诱变剂是发育中的胚胎可能接触到的最糟糕的东西之一。

And again, because it's water-soluble and fat-soluble, ingestion of alcohol when people are pregnant passes right to the fetus.

而且，由于酒精是水溶性和脂溶性的，怀孕时摄入的酒精会直接传递给胎儿。

Now, I realize that a number of people out there might be thinking, "Oh, goodness.

现在，我意识到很多人可能会想，“哦，天哪。

I didn't realize I was pregnant until a certain stage of pregnancy, and before I realized, I was ingesting alcohol." Obviously, one can't undo what's been done, but I want to also emphasize that fetal alcohol syndrome, while yes, there's a full-blown syndrome that manifests as changes in the craniofacial development that are very obvious, and you can look these up.

直到怀孕的某个阶段我才意识到自己怀孕了，在我意识到之前，我正在喝酒。”显然，人们无法挽回已经发生的事情，但我还想强调胎儿酒精综合症，是的，有一种成熟的综合症，表现为非常明显的颅面发育变化，你可以查一下这些。

You've probably seen these before, or the pictures before rather.

您可能以前见过这些，或者更确切地说是以前的图片。

It has to do with eye spacing, forehead size, a number of other features of the craniofacial development, and of course, stuff's going on in the brain, too.

它与眼间距、额头大小、颅面发育的许多其他特征有关，当然，也与大脑中发生的事情有关。

It's along a continuum.

它是一个连续体。

So it is possible that some of the changes that occur are more minor, and thankfully, the young brain, in particular the early postnatal brain, is incredibly plastic.

因此，发生的一些变化可能更为微小，值得庆幸的是，年轻的大脑，尤其是产后早期的大脑，具有令人难以置信的可塑性。

There are things that can be done in order to help recover neural circuits that didn't develop well, et cetera.

可以采取一些措施来帮助恢复发育不良的神经回路等等。

But even though it's somewhat obvious or should be obvious, I really want to make clear that there's zero evidence whatsoever that certain forms of alcohol are safer for pregnant women to ingest than others.

但即使这有点明显或应该是明显的，我真的想澄清的是，没有任何证据表明某些形式的酒精对于孕妇来说比其他形式更安全。

Absolutely wrong.

绝对错误的。

No one who's pregnant should be ingesting alcohol whatsoever, and certainly, if people feel like they can't avoid alcohol while pregnant, they really need to work with somebody to make sure that it just absolutely doesn't happen because it is so detrimental to the developing fetus.

任何怀孕的人都不应该饮酒，当然，如果人们觉得自己在怀孕期间无法避免饮酒，他们确实需要与某人合作，以确保这种情况绝对不会发生，因为这对发育中的胎儿非常不利。

Lastly, I want to talk about the effects of alcohol on hormones, and I want to distinguish between low amounts of alcohol intake, higher amounts of alcohol intake, and again, this chronic alcohol intake versus occasional use, versus really chronic use, meaning alcoholic or alcoholic use disorder, where people are drinking an immense amount on an ongoing basis.

最后，我想谈谈酒精对荷尔蒙的影响，我想区分低酒精摄入量、高酒精摄入量，以及这种长期饮酒与偶尔饮酒，与真正的长期饮酒，即酒精或酒精使用障碍，即人们持续大​​量饮酒。

The literature on alcohol and hormones is quite extensive, and there are, of course, many different types of hormones.

关于酒精和激素的文献相当广泛，当然，激素也有许多不同类型。

The hormones that most often get mentioned and talked about on this podcast are the hormones testosterone and estrogen, which are present in both men and women, and that in both men and women are important for things like libido.

这个播客中最常提到和谈论的激素是睾丸激素和雌激素，它们存在于男性和女性中，并且对于男性和女性来说对于性欲等都很重要。

They're also responsible for sexual development, actual development of the genitalia before birth and after birth.

它们还负责性发育，即出生前和出生后生殖器的实际发育。

They're responsible, for instance, estrogen is important for memory and cognition.

例如，它们负责，雌激素对记忆和认知很重要。

You never want to drop estrogen too low in men or women because it can disrupt cognition and joint health, et cetera.

您永远不想将男性或女性的雌激素降得太低，因为它会扰乱认知和关节健康等。

To keep this discussion relatively constrained, it's fair to say that alcohol, and in particular the toxic metabolites of alcohol, increase the conversion of testosterone to estrogen.

为了使这个讨论相对有限，可以公平地说，酒精，特别是酒精的有毒代谢物，会增加睾酮向雌激素的转化。

Now, this occurs in a number of different tissues.

现在，这种情况发生在许多不同的组织中。

This is not just occurring in the testes of males.

这不仅仅发生在男性的睾丸中。

This is occurring in lots of different tissues, and I'll refer you to an excellent review.

这种情况发生在许多不同的组织中，我将向您推荐一篇精彩的评论。

We'll provide a link in the show note captions.

我们将在节目注释标题中提供链接。

This is a paper that was published in the year 2000, but the data are still quite strong.

这是2000年发表的论文，但是数据还是相当给力的。

The journal is called, of all things, "Alcohol." There's, yes, literally a journal called "Alcohol" for the publication of data and reviews on alcohol and its effects, and the title of the paper is "Can alcohol promote aromatization of androgens to estrogens?" Aromatization is this process of the conversion of testosterone and other androgens to estrogens through things like aromatase enzyme.

该杂志被称为“酒精”。是的，有一本名​​为《酒精》的杂志，用于出版有关酒精及其影响的数据和评论，论文的标题是“酒精能否促进雄激素向雌激素的芳香化？”芳香化是睾酮和其他雄激素通过芳香酶等物质转化为雌激素的过程。

And this is a beautiful review that describes every tissue or near every tissue, from the ovary in females to the placenta, to the liver, to the testes, in which alcohol can increase the aromatization of testosterone to estrogen.

这是一篇精彩的评论，描述了每一个组织或几乎每一个组织，从女性的卵巢到胎盘，到肝脏，再到睾丸，酒精可以增加睾酮向雌激素的芳香化。

Now, in females, this may be part of the reason why there's an increase in estrogen-related cancers.

现在，在女性中，这可能是雌激素相关癌症增加的部分原因。

Breast cancer can be either estrogen-related or non-estrogen related.

乳腺癌可以与雌激素相关或非雌激素相关。

There are other types of estrogen-related cancers outside of breast cancer.

除乳腺癌之外，还有其他类型的与雌激素相关的癌症。

But it appears that one reason why alcohol increases the risk of breast cancer is because of this aromatization of testosterone, excuse me, to estrogen.

但酒精会增加患乳腺癌风险的原因之一似乎是睾酮（请原谅）向雌激素的芳香化。

In males, accelerated or abnormal conversion of testosterone to estrogen can actually lead to growth of the breast tissue in males, so-called gynecomastia, or other effects of high estrogen, or I should say of altered testosterone-estrogen ratios, because that's really what's important.

在男性中，睾酮向雌激素的加速或异常转化实际上会导致男性乳腺组织的生长，即所谓的男性乳房发育症，或高雌激素的其他影响，或者我应该说睾酮-雌激素比例的改变，因为这确实是重要的。

And these can include things like diminished sex drive, increased fat storage, and a number of other things that I think most people would find to be negative effects.

这些可能包括性欲减弱、脂肪储存增加，以及我认为大多数人会发现负面影响的许多其他因素。

I once talked about the fact that drinking alcohol can increase the aromatization of testosterone to estrogen.

我曾经谈到，饮酒可以增加睾酮向雌激素的芳香化。

I posted that online, and I didn't get attacked, but I did get criticized for the fact that it has been shown, yes, has been shown that small amounts of alcohol ingestion, so five grams or so of alcohol ingestion, this would be half a glass of wine or half a glass of beer, at least in some studies, showed increases in testosterone, which was kind of surprising.

我在网上发布了这一点，我没有受到攻击，但我确实受到了批评，因为它已经被证明，是的，已经被证明，少量的酒精摄入，所以五克左右的酒精摄入，这将是半杯葡萄酒或半杯啤酒，至少在一些研究中，显示睾酮水平增加，这有点令人惊讶。

But I should point out, other studies have shown that alcohol ingestion causes decreases in testosterone over time.

但我应该指出，其他研究表明，随着时间的推移，饮酒会导致睾酮水平下降。

So there's always this issue of whether or not you're looking at study of acute exposure versus chronic exposure.

因此，始终存在这样的问题：您是否正在研究急性暴露与慢性暴露的研究。

One dose versus multiple doses and exposure.

一剂与多剂和暴露。

I think it's fair to say, based on my read of the literature, this review and other reviews that focus more particularly on humans, that regular ingestion of alcohol is going to increase estrogen levels, whether or not you're male or female, and it's largely doing that through the aromatization process by increasing the aromatase enzyme.

我认为可以公平地说，根据我对文献、这篇评论和其他特别关注人类的评论的阅读，定期摄入酒精会增加雌激素水平，无论你是男性还是女性，而且这很大程度上是通过增加芳香酶的芳香化过程来实现的。

Yes, there's some dose dependence, but I think if you're somebody who's trying to optimize your testosterone to estrogen ratio, regardless of whether or not you're male or female, well, then most certainly you're going to want to avoid drinking too much alcohol.

是的，存在一定的剂量依赖性，但我认为，如果您想要优化睾酮与雌激素的比例，无论您是男性还是女性，那么您肯定会想要避免喝太多酒。

So we've covered a lot of topics and data related to the mechanisms of alcohol, hangover, tolerance, cancer risk, et cetera.

我们讨论了许多与酒精、宿醉、耐受性、癌症风险等机制相关的主题和数据。

I acknowledge that I've mainly talked to you about the negative effects of alcohol.

我承认我主要和你们谈论了酒精的负面影响。

I want to acknowledge that many people enjoy alcohol in moderation or even light drinking, the occasional drink, or the occasional two drinks, or maybe even on average one drink per night, so seven drinks per week.

我想承认，许多人喜欢适量饮酒，甚至少量饮酒，偶尔喝一点，或者偶尔喝两杯，甚至可能平均每晚喝一杯，所以每周喝七杯。

I'm certainly not here to tell you what to do and what not to do.

我当然不是来告诉你该做什么和不该做什么的。

I do find it immensely interesting, however, that first of all, alcohol is a known toxin to the cells of the body.

然而，我确实发现非常有趣的是，首先，酒精是一种已知的身体细胞毒素。

Some of you might immediately say, "Well, wait, what about hormesis?

你们中的一些人可能会立即说：“好吧，等等，毒物兴奋效应怎么样？

What about this phenomenon where if we regularly ingest a toxin, it makes us stronger?" In other words, what doesn't kill us makes us stronger.

如果我们定期摄入毒素，就会使我们变得更强壮，这种现象又如何呢？”换句话说，那些杀不死我们的，都会让我们变得更强大。

Yeah, there's some reason to believe that might be beneficial in terms of some forms of cellular resilience, maybe.

是的，有一些理由相信这可能对某些形式的细胞恢复能力有益。

No. Sorry.

不，抱歉。

It doesn't work that way.

事实并非如此。

There are processes of hormesis in which, for instance, exposing yourself safely to increases in adrenaline through ice baths or other things that increase adrenaline can raise your so-called stress threshold.

在毒物兴奋效应的过程中，例如，通过冰浴或其他增加肾上腺素的东西安全地将自己暴露在增加肾上腺素的环境中，可以提高你所谓的压力阈值。

But here we're talking about cellular stress and damage to cells.

但在这里我们谈论的是细胞压力和细胞损伤。

So my read of the literature, and again, this is my read and I invite others to provide studies or I would prefer actually collections of studies that point in the direction, if they exist, that alcohol can be beneficial.

所以我读过的文献，再说一次，这是我读过的，我邀请其他人提供研究，或者我更喜欢实际上指向酒精有益的方向的研究集合（如果存在的话）。

But my read of the literature, or I should say my understanding of what I would call the center of mass of the literature on alcohol, is that no consumption, zero consumption, consumption of zero ounces of alcohol is going to be better for your health than low to moderate consumption of alcohol.

但我对文献的阅读，或者我应该说我对我所说的关于酒精的文献的中心的理解是，不饮酒、零饮酒、零盎司饮酒比少量至适量饮酒对你的健康更好。

And that low to moderate consumption of alcohol is going to be better for you, of course, than moderately high to high alcohol consumption on the order of 12 to 24 or more drinks per week.

当然，低度到适度的饮酒量比每周喝 12 到 24 杯或更多的适度高度到高度的酒精摄入量对你更好。

I realize that for most people listening to this, it's probably low to moderate alcohol consumption that is part of their standard repertoire, and I'm not here to give you justification for doing that, nor am I going to tell you not to do that.

我意识到，对于大多数听这个的人来说，低度到适度的饮酒可能是他们标准曲目的一部分，我在这里并不是要给你这样做的理由，也不会告诉你不要这样做。

I would like you to consider perhaps, however, the negative effects that we understand and that are documented.

然而，我希望您考虑一下我们所理解和记录的负面影响。

For instance, the negative effects of alcohol on the gut microbiome and the things that you can do to better support your gut microbiome.

例如，酒精对肠道微生物组的负面影响以及您可以采取哪些措施来更好地支持肠道微生物组。

The negative effects on the stress system, that HPA axis that we talked about earlier, and the fact that even low to moderate levels of alcohol consumption can increase our levels of stress when we're not drinking, and to think about acquiring some tools and getting some proficiency with tools, behavioral or otherwise, that can help you with stress modulation that don't involve alcohol consumption.

对压力系统的负面影响，我们之前讨论过的 HPA 轴，事实上，即使是低到中等水平的饮酒也会增加我们不喝酒时的压力水平，考虑获取一些工具并熟练掌握行为或其他工具，这可以帮助您进行不涉及饮酒的压力调节。

Again, the point here is to illustrate where the problems lie with alcohol consumption, but also what I've tried to do is to point you to some resources that can help offset some of those negative effects.

再说一遍，这里的重点是说明饮酒的问题出在哪里，但我也试图向您指出一些可以帮助抵消其中一些负面影响的资源。

Will they offset all the effects?

它们会抵消所有影响吗？

I can't say that for sure, but certainly taking measures to offset some of the negative effects of any alcohol consumption that you might be having or doing is going to be beneficial to you.

我不能肯定地说，但采取措施抵消您可能正在饮酒或正在做的任何饮酒的一些负面影响肯定会对您有益。

And those tools and protocols are going to be health promoting in any case.

无论如何，这些工具和协议都将促进健康。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Spotify and on Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us about the content covered on the podcast or suggestions of topics you'd like us to cover or guests that you'd like us to host on the Huberman Lab podcast, please include all of that in the comments section on YouTube.

如果您对播客中涵盖的内容有任何疑问，或者对您希望我们报道的主题或您希望我们在 Huberman Lab 播客上主持的嘉宾有任何建议，请在 YouTube 的评论部分中提出所有内容。

We do read all the comments.

我们确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning of today's podcast and check out Momentous Supplements, our new partners in the supplement space, and check out Athletic Greens.

另请查看今天播客开头提到的赞助商，查看我们在补充剂领域的新合作伙伴 Momentous Supplements，以及 Athletic Greens。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you're not already following us on social media, please do so.

如果您还没有在社交媒体上关注我们，请这样做。

We are hubermanlab on Twitter, and we are also hubermanlab on Instagram, and both places I cover science and science-related tools, some of which overlap with the content of the Huberman Lab podcast, but much of which is unique from the content covered on the Huberman Lab podcast.

我们在 Twitter 上是 hubermanlab，在 Instagram 上也是 hubermanlab，我在这两个地方都介绍了科学和科学相关工具，其中一些内容与 Huberman Lab 播客的内容重叠，但其中很多内容与 Huberman Lab 播客所涵盖的内容是独特的。

Again, that's hubermanlab on Instagram and hubermanlab on Twitter.

同样，这是 Instagram 上的 hubermanlab 和 Twitter 上的 hubermanlab。

Please also check out our Neural Network monthly newsletter.

另请查看我们的神经网络每月通讯。

This is a newsletter that has summaries of podcast episodes.

这是一份包含播客剧集摘要的时事通讯。

It also includes a lot of actionable protocols.

它还包括许多可操作的协议。

It's very easy to sign up for the newsletter.

订阅时事通讯非常容易。

You go to hubermanlab.com, click on the menu, go to Newsletter.

您访问 hubermanlab.com，单击菜单，转到新闻通讯。

You supply your email, but we do not share your email with anybody.

您提供您的电子邮件，但我们不会与任何人分享您的电子邮件。

We have a very clear and rigorous privacy policy, which is we do not share your email with anybody.

我们有非常明确和严格的隐私政策，即我们不会与任何人分享您的电子邮件。

And the newsletter comes out once a month, and it is completely zero cost.

而且简讯每月出一期，而且完全是零成本。

Again, just go to hubermanlab.com and go to the Neural Network newsletter.

同样，只需访问 hubermanlab.com 并访问神经网络新闻通讯。

I'd also like to point out that the Huberman Lab podcast has a clips channel.

我还想指出，Huberman Lab 播客有一个剪辑频道。

So these are brief clips, anywhere from three to ten minutes, that encompass single concepts and actionable protocols related to sleep, to focus, interviews with various guests.

因此，这些都是简短的剪辑，从三到十分钟不等，包含与睡眠相关的单一概念和可操作的协议，重点是对不同嘉宾的采访。

We talk about things like caffeine, when to drink caffeine relative to sleep, alcohol, when and how and if anyone should ingest it relative to sleep, dopamine, serotonin, mental health, physical health, and on and on, all the things that relate to the topics most of interest to you.

我们谈论咖啡因、与睡眠相关的何时喝咖啡因、酒精、与睡眠相关的何时、如何以及是否应该摄入咖啡因、多巴胺、血清素、心理健康、身体健康等等，所有与您最感兴趣的主题相关的事情。

You can find that easily by going to YouTube.

您可以通过访问 YouTube 轻松找到该内容。

Look for Huberman Lab clips in the search area, and it will take you there.

在搜索区域中查找 Huberman 实验室剪辑，它会带您到那里。

Subscribe, and we are constantly updating those with new clips.

订阅，我们会不断更新新剪辑。

This is especially useful, I believe, for people that have missed some of the earlier episodes or you're still working through the back catalog of Huberman Lab podcasts, which admittedly can be rather long.

我相信，这对于那些错过了一些早期剧集的人或者仍在浏览 Huberman Lab 播客的后台目录的人来说特别有用，诚然，这些目录可能相当长。

And last but certainly 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。