Your Top Health Questions Answered

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's episode is a solo episode of the podcast, meaning no guest.

今天的节目是播客的独奏节目，意味着没有嘉宾。

However, there will be a large number of outside voices heard on today's episode, and that's because I solicited your questions on social media.

不过，今天这一集会听到很多外界的声音，因为我在社交媒体上征求了大家的意见。

That is, people had the opportunity to call in and literally record their questions about anything related to science and health.

也就是说，人们有机会打电话并记录他们对与科学和健康相关的任何问题。

Well, really anything, but today we're going to focus on science and health, and I would answer them in real time, meaning I'm hearing them for the first time today as you hear them for the first time today.

嗯，真的什么都可以，但今天我们将重点关注科学和健康，我会实时回答这些问题，这意味着我今天第一次听到它们，就像你们今天第一次听到它们一样。

And we're going to cover, I'm told, because I haven't heard the questions yet, a large number of topics related to science and health that are relevant to women, to men, to people of all ages, and covering everything from health and fitness to mental health, supplementation, and on and on.

我被告知，因为我还没有听到这些问题，所以我们将涵盖大量与科学和健康相关的主题，这些主题与女性、男性和所有年龄段的人相关，涵盖从健康和健身到心理健康、补充剂等等的方方面面。

I should mention that if you called in with a question for today's episode, and you don't hear it on today's episode, that does not necessarily mean that it won't be included in a future Q&A episode.

我应该提到的是，如果您打电话来询问今天的节目，并且您在今天的节目中没有听到它，这并不一定意味着它不会包含在未来的问答节目中。

Again, we got many, many more questions than we could possibly include in a single episode.

同样，我们收到的问题比我们在单个剧集中可能包含的问题要多得多。

And I also want to say to everyone who called in with a question, thank you.

我还想对所有打电话来提问的人说，谢谢。

We really appreciate the feedback.

我们非常感谢您的反馈。

Even if your question isn't included, it does cue us to what people are interested in and absolutely will shape the future of guest episodes, solo episodes, and again, perhaps a future Q&A of this sort.

即使您的问题没有包含在内，它也确实会告诉我们人们感兴趣的内容，并且绝对会塑造客座剧集、独奏剧集的未来，也许还会是未来的此类问答。

So without further ado, let's get to your questions.

言归正传，让我们回答您的问题。

Okay, so just to remind you, you're going to hear the question from the audience member played in real time.

好的，提醒您一下，您将听到实时播放的观众提出的问题。

And again, this is the first time that I'm hearing these questions.

再说一次，这是我第一次听到这些问题。

Hello, my name's Anthony Richards, and I just want to thank you so much for all the content that you put out.

您好，我的名字是安东尼·理查兹，我只想非常感谢您发布的所有内容。

It's helped me profoundly in so many aspects of my life.

它在我生活的很多方面都给我带来了深远的帮助。

My specific question right now is on pre-workouts.

我现在的具体问题是关于训练前的问题。

I work out late at night because of work, and I generally go to bed an hour and a half or so after I complete my workout.

由于工作原因，我会在深夜锻炼，一般锻炼完成后一个半小时左右就去睡觉。

I'm curious as to what's the most effective pre-workout I could take to maximize my strength training without impairing my sleep.

我很好奇我可以采取什么最有效的锻炼前方法，在不影响睡眠的情况下最大限度地提高力量训练效果。

Thank you.

谢谢。

Well, first off, Anthony, thank you for the kind words.

嗯，首先，安东尼，谢谢你的客气话。

I love to learn, I love to teach, and I especially love to teach information that I hope can be of use to people in their health journey.

我喜欢学习，喜欢教学，尤其喜欢教授我希望对人们的健康之旅有用的信息。

So in keeping with that, you asked what is the best pre-workout for someone who's working out late in the day and, in your case, going to sleep about an hour and a half after finishing your workout.

因此，与此相一致，您问对于在一天中较晚锻炼的人来说最好的锻炼前是什么，对于您来说，在完成锻炼后大约一个半小时睡觉。

And your workouts, as you mentioned, are going to be for strength and presumably for some muscle size as well, which suggests that they're going to be of moderate to high intensity, which means that they're going to pretty impressively increase cortisol over its baseline late in the day.

正如你所提到的，你的锻炼将是为了增强力量，大概也是为了某些肌肉尺寸，这表明它们将是中度到高强度，这意味着它们将在当天晚些时候将皮质醇显着增加到基线以上。

And everyone hears that and they go, "Oh my gosh, cortisol, stress hormone.

每个人都听到了，然后他们说：“哦，天哪，皮质醇，压力荷尔蒙。

We don't want to do that." Yes and no. It is true that we want our cortisol high in the morning.

我们不想这样做。”是和不是。确实，我们希望早上的皮质醇水平较高。

You all know the ways to do that.

你们都知道如何做到这一点。

You get your morning sunlight, you hydrate, you exercise, you maybe drink some caffeine if you like to drink caffeine, you get into your day, maybe even some stress.

你享受早晨的阳光，你补充水分，你锻炼身体，如果你喜欢喝咖啡因，你可能会喝一些咖啡因，你开始新的一天，甚至可能会承受一些压力。

That's okay.

没关系。

But if you can't work out early in the day, what do you do?

但如果你不能一大早就锻炼身体，你该怎么办？

So your question about pre-workout is really a question of how do I get energized enough, enough autonomic arousal, enough alertness that I can generate the kind of intensity that's going to stimulate that cortisol peak, right?

所以你关于锻炼前的问题实际上是一个我如何获得足够的能量、足够的自主唤醒、足够的警觉性的问题，这样我才能产生刺激皮质醇峰值的强度，对吗？

We don't want to avoid that high cortisol level during these workouts.

我们不想在这些锻炼过程中避免高皮质醇水平。

That's part of the stimulus that's going to induce the adaptations that we want.

这是刺激的一部分，将引发我们想要的适应。

How do we do that?

我们该怎么做呢？

Well, you've all heard me say that drinking caffeine in the eight to 10 hours before sleep is going to disrupt your sleep, even if you can fall asleep after caffeine.

嗯，你们都听我说过，在睡前 8 到 10 小时喝咖啡因会扰乱你的睡眠，即使你可以在喝咖啡后入睡。

So to be quite direct, one thing, and perhaps the only thing that I'm aware of that can give you an increase in alertness and that will allow you more focus and intensity for your workout, but that can also help your sleep, is something that increases levels of acetylcholine, and the most direct way to do that over the counter and the safest way that I'm aware of to do that is to use the supplement Alpha-GPC.

坦白说，有一件事，也许是我所知道的唯一一件事，可以让你提高警觉性，让你更加专注和强度地锻炼，而且还可以帮助你的睡眠，那就是增加乙酰胆碱的水平，而最直接的非处方方法和我所知道的最安全的方法是使用补充剂 Alpha-GPC。

600 milligrams to 900 milligrams of Alpha-GPC taken simply with water will give you an increase in focus and alertness that you can devote to that high-intensity or moderate to high-intensity workout.

仅用水服用 600 毫克至 900 毫克的 Alpha-GPC 即可提高您的注意力和警觉性，让您可以投入到高强度或中等到高强度的锻炼中。

Alpha-GPC is also one of the few supplements that I'm aware of that can increase the amount of rapid eye movement sleep that you get, REM sleep, and that REM sleep is critical for a number of things, for inducing neuroplasticity, so any learning that you did in the preceding day or days is going to be consolidated during REM sleep.

据我所知，Alpha-GPC 也是为数不多的可以增加快速眼动睡眠（快速眼动睡眠）量的补充剂之一，而快速眼动睡眠对于许多事情（诱导神经可塑性）至关重要，因此您在前一天或几天所做的任何学习都将在快速眼动睡眠期间得到巩固。

And importantly, REM sleep is critical for removing the emotional load of previous days, not just one day, but days' memories.

重要的是，快速眼动睡眠对于消除前几天的情绪负担至关重要，不仅仅是一天的情绪负担，而是几天的记忆。

And if we don't get enough REM sleep, we tend to feel more emotional.

如果我们没有获得足够的快速眼动睡眠，我们往往会感到更加情绪化。

We tend to feel like the emotional load of stressful things in our prior days are not coming off those memories.

我们往往会觉得前几天压力大的事情带来的情绪负担并没有从这些记忆中消失。

Okay?

好的？

So Alpha-GPC has been shown to modestly increase REM sleep, but the great news here is even if Alpha-GPC doesn't increase the amount of REM sleep that you're getting, Alpha-GPC is not going to hinder the amount of REM sleep or slow-wave deep sleep that you get.

因此，Alpha-GPC 已被证明可以适度增加 REM 睡眠，但好消息是，即使 Alpha-GPC 不会增加您获得的 REM 睡眠量，Alpha-GPC 也不会阻碍您获得的 REM 睡眠或慢波深度睡眠量。

So it makes it a unique sort of "stimulant." I'm reluctant to call it a stimulant because it's not really a stimulant in the classic sympathomimetic sense, right?

所以它使它成为一种独特的“兴奋剂”。我不愿意称其为兴奋剂，因为它并不是真正的经典拟交感神经意义上的兴奋剂，对吧？

Things like caffeine, other forms of stimulants that increase dopamine, epinephrine, and norepinephrine, the so-called catecholamines, are called sympathomimetics because they actually increase the activity of the sympathetic arm of the autonomic nervous system, which is just nerdy speak for increased alertness.

像咖啡因这样的东西，以及其他形式的兴奋剂，可以增加多巴胺、肾上腺素和去甲肾上腺素，即所谓的儿茶酚胺，被称为拟交感神经药，因为它们实际上会增加自主神经系统交感神经的活动，这只是书呆子所说的增加警觉性。

Alpha-GPC is a unique tool in its ability to increase focus and alertness by virtue of increasing the output of the acetylcholine pathway, which is involved in focus and to some extent energy, but it's not a classic sympathomimetic, and it either doesn't seem to hinder REM sleep or it can slightly, again, slightly increase the fraction of REM sleep that you get.

Alpha-GPC 是一种独特的工具，它能够通过增加乙酰胆碱途径的输出来提高注意力和警觉性，乙酰胆碱途径与注意力和某种程度上的能量有关，但它不是经典的拟交感神经药，而且它似乎不会阻碍快速眼动睡眠，或者它可以稍微增加您获得的快速眼动睡眠的比例。

So that makes it a great tool.

这使它成为一个很棒的工具。

Now, it's not a perfect tool, and I'll tell you why.

现在，它不是一个完美的工具，我会告诉你原因。

Increasing the amount of choline in your system can After a few biochemical steps, increase the amount of TMAO that is circulating in your body.

经过几个生化步骤后，增加系统中胆碱的含量可以增加体内循环的 TMAO 量。

Now, TMAO can be increased by any number of things: fish, meat, et cetera.

现在，任何物质都可以增加TMAO：鱼、肉等等。

Anything that increases choline levels can do this, but alpha-GPC does it pretty potently.

任何增加胆碱水平的物质都可以做到这一点，但 alpha-GPC 的作用非常有效。

And so the key thing here is you don't want too much TMAO consistently over time because it does carry some cardiovascular risk.

因此，这里的关键是，随着时间的推移，您不希望持续摄入过多的TMAO，因为它确实会带来一些心血管风险。

And there was one paper a few years back that suggested that perhaps people who use alpha-GPC regularly at high dosages, so 900 milligrams multiple times throughout the day over long periods of time, may have increased risk of stroke and other cardiovascular insults.

几年前有一篇论文表明，经常使用高剂量 α-GPC（即长时间、一天多次使用 900 毫克）的人可能会增加中风和其他心血管损伤的风险。

And so that's something to pay attention to.

所以这是需要注意的事情。

There is some literature that suggests that taking 600 milligrams of garlic pretty much any time in the 24-hour period that you take alpha-GPC, but probably best to just take them together.

有一些文献表明，在服用 alpha-GPC 的 24 小时内几乎任何时间都可以服用 600 毫克大蒜，但最好将它们一起服用。

Garlic has something called allicin in it, which can inhibit some of the production of TMAO.

大蒜中含有一种叫做大蒜素的物质，它可以抑制部分TMAO的产生。

We don't have time to get into the whole TMAO production pathway, but this has to do with your gut, and a lot of these conversions are done in the gut, and garlic can inhibit that.

我们没有时间了解整个 TMAO 生产途径，但这与您的肠道有关，而且很多转化都是在肠道中完成的，而大蒜可以抑制这一过程。

It's probably a good idea to be ingesting some garlic regularly anyway.

无论如何，定期摄入一些大蒜可能是个好主意。

These garlic capsules aren't stinky like garlic.

这些大蒜胶囊不像大蒜那样臭。

Some people like the smell of garlic, others don't.

有些人喜欢大蒜的味道，有些人不喜欢。

But it's not going to give you garlicky breath.

但它不会给你带来大蒜味。

It's very inexpensive.

它非常便宜。

So my suggestion would be, just to be on the safe side, if you're going to take alpha-GPC pretty regularly, and you didn't mention how often you're doing these workouts late in the day, I don't know if this is five days a week or if this is three days a week.

所以我的建议是，为了安全起见，如果你打算定期服用 alpha-GPC，并且你没有提到你在一天晚些时候进行这些锻炼的频率，我不知道这是每周五天还是每周三天。

I would say anytime you're going to take alpha-GPC, you should take 600 milligrams of garlic along with it.

我想说，无论何时您要服用 alpha-GPC，您都应该同时服用 600 毫克大蒜。

Or if you can't do it along with it, take it at some point in the next 12 to 24 hours to try and offset this TMAO.

或者，如果您无法同时服用，请在接下来的 12 至 24 小时内的某个时间服用，尝试抵消这种 TMAO。

I think you'll notice also that if you take alpha-GPC very regularly, like every day or any more than three, four times a week, it's going to have a diminished effect.

我想您还会注意到，如果您经常服用 alpha-GPC，例如每天服用或每周服用超过三、四次，其效果就会减弱。

So I would reserve taking the alpha-GPC to just maybe once or twice a week, maybe three times maximum, and hopefully, you'll be able to generate the kind of intensity that's required for your workouts to stimulate those adaptations that you're seeking in strength, et cetera, without taking it every single workout.

因此，我建议每周只进行一次或两次 alpha-GPC，最多三次，希望您能够产生锻炼所需的强度，以刺激您在力量方面寻求的适应，等等，而无需每次锻炼都进行。

How do you do that?

你是怎么做到的？

Well, you go into the workout relatively rested.

好吧，你在相对休息的情况下开始锻炼。

Okay?

好的？

So this means getting the proper amount of sleep the night before.

所以这意味着前一天晚上要有适当的睡眠量。

I think we vastly underestimate the extent to which just getting your mind in the right frame can help you generate the kind of intensity that you need to get a really terrific workout in, and that doesn't require taking anything.

我认为我们大大低估了只要让你的思维处于正确的框架中就可以帮助你产生获得真正出色的锻炼所需的强度，并且不需要采取任何措施。

And if you happen to take alpha-GPC, too, now you're doubling up these tools, right?

如果您碰巧也使用了 alpha-GPC，那么您现在就将这些工具加倍，对吗？

So when I say we vastly underestimate, most people are just kind of going to the gym, they're looking at their phone.

所以当我说我们大大低估了时，大多数人只是去健身房，他们正在看手机。

So if you can afford to, if your life is arranged this way, Anthony and others, I recommend make your workouts for you, pour everything you can into them mentally and physically.

因此，如果你有能力，如果你的生活是这样安排的，安东尼和其他人，我建议你为自己进行锻炼，在精神上和身体上倾尽全力。

Maybe use alpha-GPC once, maybe twice, maybe three times a week, offset that TMAO effect.

也许每周使用一次、两次、三次 alpha-GPC，可以抵消 TMAO 的影响。

And then there's another piece to this, which is how can you ensure that you get the best possible sleep coming off a workout regardless of what you took?

还有一个问题是，无论你采取了什么措施，如何确保你在锻炼后获得最好的睡眠？

Okay, maybe you drank some caffeine too late in the day, maybe you didn't.

好吧，也许你当天太晚喝了一些咖啡因，也许你没有。

I can understand where there's kind of a push-pull of things here.

我能理解这里存在某种推拉式的东西。

Here's what I suggest.

这是我的建议。

After you finish your workout, it doesn't have to be immediately, but take a hot shower.

完成锻炼后，不必立即进行，而是洗个热水澡。

Believe it or not, taking a hot shower, by virtue of the fact that you warm up the surface of your body, will trigger neurons in the medial preoptic area of your hypothalamus, which act as sort of a thermostat on your core body temperature and will actually help drive core body temperature down, which is a prerequisite for getting to sleep.

不管你信不信，洗热水澡会让你的身体表面变暖，从而触发下丘脑内侧视前区的神经元，这些神经元就像你的核心体温的恒温器一样，实际上有助于降低核心体温，这是入睡的先决条件。

So in other words, for many different reasons, right, removing bacteria, et cetera, take a nice hot shower after your nighttime workout.

换句话说，出于许多不同的原因，对的，去除细菌等等，在夜间锻炼后洗个热水澡。

And while you do that, or perhaps while getting in or out of the shower, do some long exhale breathing.

当你这样做的时候，或者进出淋浴的时候，做一些长长的呼气。

I've talked a lot about physiological sigh.

我已经谈了很多关于生理叹息的内容。

It's called physiological sigh, not just sighing, because it involves this double inhale, long exhale, which is involved in reducing the amount of so-called sympathetic autonomic arousal.

它被称为生理叹息，而不仅仅是叹息，因为它涉及双吸气、长呼气，这涉及减少所谓的交感神经自主唤醒量。

Again, just alertness.

再说一遍，只是警觉性。

When we do a deliberate exhale, okay, so not just passively exhaling, but when we draw out our exhale like so, you activate a descending portion of the vagus nerve.

当我们有意识地呼气时，好吧，不仅仅是被动地呼气，而是当我们像这样呼气时，就会激活迷走神经的下降部分。

Everyone thinks about the vagus nerve like sensory information coming up from the body.

每个人都将迷走神经视为来自身体的感觉信息。

That's 85% of the vagus pathway.

这是迷走神经通路的 85%。

The other 10% to 15%, no one knows the exact numbers, comes from the brain down to the organs of the body, and one of the main pathways there is to your heart, and when you exhale, you slow your heart rate down.

另外10%到15%，没有人知道确切的数字，来自大脑向下到身体的器官，其中一个主要途径是到你的心脏，当你呼气时，你的心率会减慢。

I've talked a lot about this on previous podcasts.

我在之前的播客中对此谈了很多。

So just doing that three or four times like so after your workout, could be through your mouth, could be through your nose, maybe while you shower, getting out of the shower, you're trying to bring your level of autonomic activation down, down, down, and your cortisol levels will follow.

因此，在锻炼后，像这样做三到四次，可能是通过你的嘴，可能是通过你的鼻子，也许当你洗澡时，走出淋浴间，你试图降低你的自主激活水平，降低，降低，你的皮质醇水平也会随之下降。

So even though you spiked your cortisol levels triple or quadruple from a really effective workout, you can bring them down deliberately using long exhale breathing, nice hot shower, which is warm and relaxing, right?

因此，即使您通过一次真正有效的锻炼使皮质醇水平增加了三倍或四倍，您也可以通过长时间呼气、热水淋浴（温暖而放松）来故意降低皮质醇水平，对吧？

It's not like a cold shower, which is stimulating.

不像洗冷水澡那样刺激。

It's going to help bring your levels of arousal down.

这将有助于降低你的兴奋水平。

And then is the food thing.

然后是食物的事情。

Everyone has heard, me included, don't eat two or three hours before sleep because it'll increase your heart rate, and it'll increase your nighttime and morning glucose.

每个人都听说过，包括我在内，睡前两三个小时不要吃东西，因为它会增加你的心率，并且会增加你夜间和早晨的血糖。

It'll impede your sleep.

它会妨碍你的睡眠。

Well, yes and no. Being super hungry and waking up in the middle of the night because you're hungry from a really hard workout, that also will mess up your sleep.

嗯，是的，也不是。超级饥饿并在半夜醒来，因为您因非常艰苦的锻炼而感到饥饿，这也会扰乱您的睡眠。

And I've had that happen, where I fall asleep after a shower, I worked out later in the day, and then I'm awake at 3:00 in the morning and I'm eating a bowl of oatmeal or something, and it's not convenient, okay?

我就遇到过这样的情况，洗完澡就睡着了，当天晚些时候我就去锻炼了，然后凌晨 3:00 就醒了，我正在吃一碗燕麦片什么的，这很不方便，好吗？

Then usually I can fall back asleep, but it's just not a good way to arrange things.

然后通常我就可以重新入睡，但这并不是一个很好的安排方式。

My suggestion would be after you work out, especially if it's a moderate to high intensity workout, that you should eat something.

我的建议是，在你锻炼之后，尤其是中度到高强度的锻炼，你应该吃点东西。

There's some literature out there that suggests that the slower digesting proteins, such as milk proteins, casein.

有一些文献表明消化速度较慢的蛋白质，例如牛奶蛋白、酪蛋白。

You could have some Greek yogurt.

你可以喝点希腊酸奶。

You could get some casein protein powder if you wanted.

如果你愿意的话，你可以买一些酪蛋白粉。

It's easily available out there.

它在那里很容易获得。

Any number of different quality brands will work.

任何数量的不同质量品牌都可以。

Maybe a bowl of oatmeal, some starch after you work out to replenish glycogen stores.

锻炼后可以吃一碗燕麦片和一些淀粉来补充糖原储备。

These are all good things to do, even in that final hour before sleep.

这些都是值得做的事情，即使是在睡觉前的最后一小时。

And no, it's not going to completely nuke your growth hormone levels during sleep.

不，它不会完全破坏睡眠期间的生长激素水平。

You just spiked them tremendously during that workout anyway.

无论如何，你在那次训练中极大地提高了它们。

Well, now if you're not working out late in the day Folks, then probably good to put a little bit of a buffer between your final meal, certainly full meal, and your sleep if you can.

好吧，现在，如果你不在一天中的晚些时候锻炼，朋友们，那么如果可以的话，在你的最后一餐（当然是正餐）和睡眠之间留一点缓冲可能是件好事。

But if you don't do that every day, it's not the end of the world.

但如果你不每天都这样做，那也不是世界末日。

But for you, Anthony, and others who are working out late in the day, if you do these things, sometimes alpha GPC, sometimes no.

但对于你，安东尼，以及其他在一天中很晚锻炼的人来说，如果你做这些事情，有时是阿尔法 GPC，有时不是。

Get your head straight before you go in the gym so you can really focus.

去健身房之前先保持头脑清醒，这样你才能真正集中注意力。

That's the main one, I have to say.

这是主要的，我必须说。

I was recently down in Spain working out with six-time Mr. Olympia, Dorian Yates, and before the workout, he said, "You're going to go in the corner, you're going to ride that stationary bike for three, four minutes," and it's as much about warming up your mind and really focusing on what we're going to do today than the warming up of your core body temperature.

我最近在西班牙与六届奥林匹亚先生多里安·耶茨 (Dorian Yates) 一起锻炼，在锻炼之前，他说，“你要走到角落里，你要骑那辆固定自行车三、四分钟”，这不仅是为了预热你的核心体温，也是为了让你的头脑暖和起来，真正专注于我们今天要做的事情。

Yes, that too, but you have to get into the right frame so that you're training.

是的，也是如此，但是你必须进入正确的框架才能进行训练。

You're not just working out.

你不只是在锻炼。

I actually prefer to call it training because you're practicing every single time, trying to get better, bringing more focus.

事实上，我更喜欢称之为训练，因为你每次都在练习，努力变得更好，更加专注。

Don't underestimate the value of that, and it doesn't require taking anything at all.

不要低估它的价值，它根本不需要拿走任何东西。

And then if you do the other things I described, and afterwards you take a nice hot shower and you're feeling really jazzed up, do a bit more long exhale breathing.

然后，如果你做了我描述的其他事情，然后你洗了个热水澡，你感觉非常兴奋，再做更长的呼气呼吸。

And then as a final, final point, no one does all these things perfectly every single week, week in and week out, year in and year out.

最后一点，没有人每周、周复一周、年复一年地完美地完成所有这些事情。

Do some of these things.

做一些这样的事情。

You'll notice a significant difference.

您会注意到显着的差异。

I do believe that.

我确实相信这一点。

These are the things that I know to be most potent for addressing the question that you're asking.

据我所知，这些是解决您所问问题最有效的方法。

If you do all of them, great, and if you can't do all of them, you're still going to derive some benefit.

如果你做到了所有这些，那就太好了，如果你不能做到所有这些，你仍然会获得一些好处。

So good luck with your later evening workouts transitioning into sleep.

祝您晚间锻炼顺利过渡到睡眠。

I'm sure it's going to go great, and if you have additional questions, call us back the next time we solicit for them.

我相信一切都会很顺利，如果您还有其他问题，请在我们下次征集时给我们回电话。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct, and that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确，这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。

The latest Eight Sleep model is the Pod 5.

最新的八睡眠型号是 Pod 5。

This is what I'm now sleeping on, and I absolutely love it.

这就是我现在睡觉的地方，我非常喜欢它。

It has so many incredible features.

它有很多令人难以置信的功能。

For instance, the Pod 5 has a feature called Autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

例如，Pod 5有一个名为Autopilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。

It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350.

同样，访问八睡眠.com/huberman 最多可节省 350 美元。

Today's episode is also brought to us by BetterHelp.

今天的节目也是由 BetterHelp 为我们带来的。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

Now, I've been doing therapy for a very long time, and I can tell you that it's a lot like physical workouts.

现在，我已经进行治疗很长时间了，我可以告诉你，这很像体育锻炼。

There are days when I want to do it, and there are days when I don't want to do it.

有想做的日子，也有不想做的日子。

But when I finish a therapy session, every single time, I come away feeling better and knowing that the time was well spent.

但当我完成一次治疗后，每一次，我都会感觉好多了，并且知道我的时间花得很值。

With BetterHelp, they make it very easy to find an expert therapist who can help provide the benefits that come from effective therapy, and it works.

通过 BetterHelp，他们可以很容易地找到一位专家治疗师，他可以帮助提供有效治疗带来的好处，而且它确实有效。

BetterHelp has an average rating of 4.9 out of five for its live sessions based on over 1.7 million client reviews.

根据超过 170 万条客户评论，BetterHelp 的现场会议平均评分为 4.9 分（满分 5 分）。

Also, because BetterHelp is entirely online, it's very time efficient.

此外，由于 BetterHelp 完全在线，因此非常省时。

There's no driving to a therapist's office, looking for parking, dealing with traffic, et cetera.

无需开车去治疗师办公室、寻找停车位、处理交通等等。

If you would like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，请访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

All right, let's hear the next question.

好，我们来听下一个问题。

I have been making a concentrated effort to get outside first thing in the morning to help reset my circadian rhythm.

我一直集中精力早上第一件事就是出去，以帮助重置我的昼夜节律。

Is it okay to just be outside even though all I really see is the sky above me and the western sky, or do I really need to walk 20 minutes so I can see the eastern horizon?

尽管我真正看到的只是头顶的天空和西方的天空，但我是否可以只呆在外面，还是我真的需要步行 20 分钟才能看到东方的地平线？

Okay, this is a great question.

好吧，这是一个很好的问题。

The person remained anonymous, which is also terrific, but thank you for your question, whoever you are.

这个人保持匿名，这也很棒，但谢谢你的提问，无论你是谁。

I get asked this question all the time.

我总是被问到这个问题。

Here's the deal.

事情是这样的。

Any amount of ambient daylight that you can get in the first hour after waking will greatly benefit you.

醒来后第一个小时内获得的任何数量的环境日光都会对您大有裨益。

It'll increase your morning cortisol peak, which by the way is a great thing.

它会增加你早上的皮质醇峰值，顺便说一句，这是一件好事。

No, it's not going to give you Cushing's syndrome.

不，它不会让你患上库欣综合症。

No, it's not going to make you gain weight.

不，它不会让你体重增加。

Quite the opposite, in fact.

事实上恰恰相反。

It's going to kickstart so many beneficial mechanisms.

它将启动许多有益的机制。

Okay?

好的？

It's also going to increase your mood focus and alertness all day long as a consequence of that early morning cortisol peak.

由于清晨皮质醇达到峰值，它还会提高您全天的情绪注意力和警觉性。

So get ambient daylight in your eyes in the first hour after waking.

因此，在醒来后的第一个小时内让周围的日光进入您的眼睛。

Of course, if you wake up before the sun comes out, you're going to have to wait.

当然，如果你在太阳出来之前醒来，你就必须等待。

A 10,000 lux artificial light can be beneficial in those circumstances.

在这些情况下，10,000 勒克斯的人造光可能会很有用。

I don't have any relationship to any company that sells them, but they're out there on the internet.

我与任何销售它们的公司没有任何关系，但它们就在互联网上。

They're all basically equally effective.

它们基本上都同样有效。

If you get outside and you can walk eastward, sunglasses off, brimmed hats off because the light's coming from above and you don't want to occlude that with a brimmed hat or sunglasses.

如果你走到外面，你可以向东走，摘掉太阳镜，摘下鸭舌帽，因为光线来自上方，你不想用鸭舌帽或太阳镜遮挡它。

Eyeglasses and contacts are fine.

眼镜和隐形眼镜都很好。

If you can do that, great.

如果你能做到这一点，那就太好了。

Many people can't.

很多人都做不到。

Many people only have the opportunity to step out onto their balcony of their apartment, and it's west-facing.

许多人只有机会走到公寓的阳台上，而且阳台朝西。

Okay?

好的？

You're still going to benefit from all those photons, all that ambient light.

你仍然会受益于所有这些光子、所有环境光。

And the reason I say daylight and not sunlight is that for some reason, it's semantic, but it's semantic and it leads to a lot of confusion.

我之所以说日光而不是阳光，是因为出于某种原因，它是语义的，但它是语义的，它会导致很多混乱。

When people hear you got to get sunlight in your eyes early in the morning, they think, "Oh, I have to see the sun as an object." No. Compare how bright it is at, say, 9:00 a.m.

当人们听说你必须在清晨让阳光照射到眼睛时，他们会想：“哦，我必须将太阳视为一个物体。”不。比较一下上午 9:00 时的亮度。

in the depths of winter on an overcast day facing westward in the morning compared to midnight the night before.

隆冬时节，阴天，早上面朝西，与前一天晚上的午夜相比。

It's so much brighter.

明亮多了。

There's just so many photons, and that's what are going to trigger these special cells in your eye, the intrinsically photosensitive melanopsin retinal ganglion cells that literally send a direct connection to your circadian clock, set your circadian rhythm.

光子太多了，这就是触发你眼睛中这些特殊细胞的原因，这些细胞是本质上感光的黑视蛋白视网膜神经节细胞，它确实会与你的生物钟直接发送连接，设定你的昼夜节律。

So Any amount of ambient daylight that you can get into your eyes westward, eastward, eastward being better, but westward still being great.

因此，任何数量的环境日光都可以进入你的眼睛，向西，向东，向东更好，但向西仍然很棒。

Clear day, better than overcast, but you can't control the weather, and neither can I.

晴天，比阴天好，但你无法控制天气，我也无法控制。

All are going to help increase that morning cortisol peak, lead to larger increases in the catecholamines, dopamine, epinephrine, norepinephrine, which translates to more daytime energy, improved mood, improved focus.

所有这些都将有助于增加早晨皮质醇的峰值，导致儿茶酚胺、多巴胺、肾上腺素、去甲肾上腺素的大幅增加，这意味着白天有更多的能量，改善情绪，提高注意力。

And here's the real key that most people miss.

这是大多数人错过的真正关键。

By spiking all these pro-arousal chemicals early in the day, in particular in the first hours of our day, ideally the first hour itself, you're setting up the whole system to have low levels of these pro-arousal chemicals circulating come nighttime, come evening.

通过在一天的早些时候，特别是在一天的第一个小时，最好是第一个小时，你就可以将整个系统设置为在夜间、傍晚时循环这些促性唤起化学物质的水平较低。

It makes it so much easier to fall asleep.

它让你更容易入睡。

And cortisol and all these other stimulatory chemicals that you make, they are in opposite phase to melatonin.

皮质醇和您产生的所有其他刺激性化学物质，它们与褪黑激素处于相反的相位。

So by getting them high in the morning and low in the evening and at night with this daylight viewing, and that is the most potent stimulus to do that, you're setting yourself up for increased melatonin, your own natural melatonin release at night, and better sleep, more ease in falling asleep, more ease in staying asleep, and more restful sleep, and on and on.

因此，通过这种日光观看，让它们在早上高，在傍晚和晚上低，这是最有效的刺激，你就可以增加褪黑激素，你自己在晚上自然释放褪黑激素，并获得更好的睡眠，更容易入睡，更容易保持睡眠，以及更安宁的睡眠，等等。

So the short answer, totally fine to face westward.

所以简短的回答是，面朝西方完全没问题。

The other short answer, please remove your sunglasses.

另一个简短的回答是，请摘掉你的太阳镜。

Please remove a brimmed hat while you do it.

执行此操作时，请摘下有檐帽子。

You'll get more ambient light in your eyes that way.

这样您的眼睛就会获得更多的环境光。

If you can rotate eastward and still get some daylight, even better.

如果你能向东旋转并且仍然能得到一些日光，那就更好了。

If you can walk eastward into the rising sun, even better.

如果能向东走，迎着冉冉升起的太阳，那就更好了。

Never look at any light, sunlight or otherwise, that's so bright that it's painful to look at without blinking to protect your eyes.

切勿看任何光线、阳光或其他物体，它们太亮了，如果不眨眼来保护眼睛，看起来会很痛苦。

You have a natural blink reflex to protect your neural retinas.

您有天然的眨眼反射来保护您的神经视网膜。

You don't want blasting your eyes.

你不想让你的眼睛爆炸。

You don't want to force yourself to hold your eyelids open.

您不想强迫自己睁开眼皮。

But I promise you, promise you, promise you, if you do these things regularly, you're going to benefit tremendously.

但我向你保证，向你保证，向你保证，如果你经常做这些事情，你将会受益匪浅。

There's just so much literature on that in humans, in all these different populations, ages, et cetera.

关于人类、不同人群、不同年龄等的文献有很多。

And as a final point, you mentioned that you're benefiting from this to set your circadian rhythm, and that's wonderful.

最后一点，您提到您可以从中受益来设定您的昼夜节律，这非常棒。

Just as a favor to everybody, I want to take this as an opportunity to tell you that your circadian rhythm, when you feel alert and when you feel sleepy, is dictated by these mechanisms.

作为对大家的一个帮助，我想借此机会告诉你，你的昼夜节律，当你感到警觉和当你感到困倦时，是由这些机制决定的。

But these mechanisms are slow integration mechanisms, meaning that your suprachiasmatic nucleus, your brain's central circadian master clock that organizes all of this, is literally integrating the number of photons that you saw, light energy, in the previous two or three days.

但这些机制是缓慢的整合机制，这意味着你的视交叉上核，即组织所有这一切的大脑中央昼夜节律主时钟，实际上正在整合你在过去两三天内看到的光子数量，即光能。

So if one morning you have to just jump in the car and rush off with your sunglasses on and get to work and you can't do this, fine.

因此，如果有一天早上你必须跳进车里，戴着墨镜冲出去上班，而你却做不到这一点，那也没关系。

Try and get outside for a little bit longer the next morning.

第二天早上试着多出去呆一会儿。

If you get a ton of sunlight in your eyes one morning because it's nice and clear, and the next day it's overcast and dreary, or God forbid, you stay in bed and scroll your phone, which I don't recommend, but if you do that, your suprachiasmatic nucleus is making its physiological decisions as to when your cortisol should increase and your melatonin and so on according to your previous two or three days' early day light exposure.

如果一天早上你的眼睛因为天气晴朗而受到大量阳光照射，而第二天却阴沉沉的，或者上帝保佑，你会躺在床上滚动手机，我不建议这样做，但如果你这样做，你的视交叉上核就会根据你之前两三天的清晨光照情况做出生理决定，决定何时你的皮质醇和褪黑激素应该增加等等。

Yes, late in the day light exposure matters.

是的，傍晚时分的光照很重要。

It really does, and you want to keep your lights low late in the evening.

确实如此，而且您希望在深夜将灯光调暗。

I talked about that just a few minutes ago, previous question.

就在几分钟前，我刚刚谈到了上一个问题。

But that morning bright light is really the thing that sets the whole thing in motion, and it's your last two or three days of post-waking bright light exposure that really dictates your circadian rhythm.

但早晨的明亮光线确实是整个事情启动的因素，而醒来后的最后两三天的明亮光线真正决定了您的昼夜节律。

There are other things, too, exercise, eating, social interactions, et cetera, but that's the biggie.

还有其他事情，锻炼、饮食、社交互动等等，但这是最重要的。

That's the big what they call zeitgeber.

这就是他们所说的“时代”。

That's the classic language in the circadian literature, the classic timekeeper.

这是昼夜节律文学中的经典语言，经典的计时器。

It means timekeeper.

意思是计时员。

So if you miss a day, double up on the amount you get outside the next day.

因此，如果您错过了一天，请将第二天外出的金额加倍。

This, by the way, is also why when you travel someplace, your circadian clock doesn't shift right away.

顺便说一句，这也是为什么当你去某个地方旅行时，你的生物钟不会立即改变。

It's still on your previous city's schedule.

仍然在您之前所在城市的时间表中。

It takes a few days for things to adjust.

事情需要几天时间才能调整。

That's a bad thing when you travel.

当你旅行时这是一件坏事。

It's called jet lag.

这就是所谓的时差反应。

It's a great thing when you're at home because it gives you some flexibility.

当您在家时这是一件很棒的事情，因为它为您提供了一些灵活性。

So you don't have to optimize everything to the point where you're like 20 minutes every day, 10 minutes every day.

所以你不必把一切都优化到每天 20 分钟、每天 10 分钟。

Get 20 minutes one day, get five the next perhaps, get 15 the next.

一天花 20 分钟，第二天也许花 5 分钟，再下一天花 15 分钟。

Do what you can.

尽你所能。

More photons, better, as long as you blink to protect your eyes.

光子越多越好，只要你眨眼来保护你的眼睛。

But if you're getting fewer photons, make it a little bit longer and give yourself some ease.

但如果你获得的光子较少，请将时间延长一点，让自己放松一些。

Give yourself some grace.

给自己一些恩典。

These mechanisms will take really good care of you all on their own.

这些机制本身就会很好地照顾你们所有人。

And next question, please.

请提出下一个问题。

Hello, Dr. Huberman.

你好，休伯曼博士。

My name is Dr. Dato Gelashvili, M.D.

我的名字是 Dato Gelashvili 博士，医学博士

I have a simple question about longevity and optimization culture.

我有一个关于长寿和优化文化的简单问题。

I've seen people be strict and diligent with their optimal protocols.

我见过人们严格而勤奋地执行他们的最佳协议。

However, sometimes it becomes a source of stress.

然而，有时它会成为压力的来源。

When would you say longevity protocols do more bad than good if people worry about them?

如果人们担心长寿协议，你什么时候会说它弊大于利？

Oh, thank you so much, Doctor.

哦，非常感谢你，医生。

I'm just going to refer to you as Doctor because, forgive me, I couldn't make out the pronunciation of your name, and if I were to attempt it, I would probably not get it right.

我只是将您称为“医生”，因为请原谅我，我听不懂您名字的发音，如果我尝试这样做，我可能会听错。

So forgive me, I'm just going to refer to you as Doctor, but I'm also going to extend my gratitude for your question again because I know a lot of people are thinking about this over-optimization question issue these days, and it's a very important one.

所以请原谅，我只是称呼您为博士，但我也想再次对您的问题表示感谢，因为我知道最近很多人都在思考这个过度优化的问题，而且这是一个非常重要的问题。

I've spent the last six years or so talking about protocols for health, for all sorts of things on the Huberman Lab podcast, and others have as well, of course.

在过去六年左右的时间里，我一直在胡伯曼实验室播客上谈论健康协议和各种事情，当然其他人也这样做。

And the real issue I think that everyone's dealing with right now is kind of protocol overwhelm.

我认为每个人现在面临的真正问题是协议不堪重负。

Like, "Ugh, what am I supposed to do?

就像，“呃，我该怎么办？

I barely have time to do the basics, and now we're getting right down into the details of particular mechanisms at particular times of day.

我几乎没有时间做基础知识，现在我们正在深入了解一天中特定时间特定机制的细节。

What am I supposed to do?" Here's the big picture, at least in my opinion.

我该怎么办？”至少在我看来，这是大局。

Optimization in its truest form is about addressing each day of your life as an independent unit and asking yourself, "Okay, what can I do today to set myself up for the best possible day given the constraints upon me?" Maybe you're dealing with a sick family member.

最真实形式的优化是作为一个独立的单元来处理你生活中的每一天，并问自己：“好吧，考虑到我受到的限制，今天我能做些什么来让自己度过最好的一天呢？”也许您正在与生病的家庭成员打交道。

Maybe you're dealing with jet lag.

也许您正在应对时差问题。

Maybe you're dealing with a deadline.

也许你正在处理一个最后期限。

I've dealt with all these things, some of them recently.

我处理过所有这些事情，其中​​一些是最近才处理的。

Maybe you're dealing with Being extremely well-rested and you're on vacation, and you wonder if you should just kind of take the day off and relax.

也许您正处于休息状态，并且正在度假，您想知道是否应该休息一天并放松一下。

These are real-life issues, and optimization has to meet those real-life issues, not the other way around.

这些都是现实生活中的问题，优化必须满足这些现实生活中的问题，而不是相反。

So optimization is about stepping back and saying, "Okay, what are the things I really enjoy doing and that clearly give me energy, clearly make me feel better?" These are the ones that are easy to do.

因此，优化就是退一步说：“好吧，我真正喜欢做的事情是什么，并且明显给我能量，明显让我感觉更好？”这些都是很容易做到的。

For me, that's getting morning sunlight.

对我来说，那就是早晨的阳光。

It's hydrating in the morning.

早上起来就是补水的。

It's exercise.

这是锻炼。

I happen to like exercise.

我碰巧喜欢运动。

Okay?

好的？

Some days more, some days less, but I happen to like it.

有时多一些，有时少一些，但我碰巧喜欢它。

Some people loathe it.

有些人讨厌它。

Okay?

好的？

If you like a particular protocol, you're more likely to do it.

如果您喜欢某个特定的协议，您就更有可能这样做。

That just stands to reason.

这是有道理的。

But then we also have to ask ourselves, what are the most important protocols to do consistently over time?

但我们也必须问自己，随着时间的推移，需要持续执行的最重要的协议是什么？

And those are very straightforward.

这些都非常简单。

Everyone knows what those are.

每个人都知道那些是什么。

You want to do what you can to get the best possible sleep, enough of it, and high-quality sleep.

您想尽一切努力获得尽可能最好的睡眠、充足的睡眠和高质量的睡眠。

But we're all human, and it's also great to stay out late doing fun things every once in a while.

但我们都是人，偶尔在外面呆到很晚做一些有趣的事情也很棒。

Perfectly fine.

完全没问题。

I do that.

我这样做。

All of you should give yourself permission to do that, in my opinion.

我认为，你们所有人都应该允许自己这样做。

You will be just fine in the short and in the long term.

从短期和长期来看，你都会很好。

Okay?

好的？

I do believe that getting bright light in our eyes, ideally from sunlight in the first hours of the day, is one of the things to really strive for because it's so brief, it costs nothing, and it is so well supported by human data to create outsized positive effects on your mental and physical health.

我确实相信，让我们的眼睛获得明亮的光线，最好是在一天的头几个小时内获得阳光，是真正值得努力的事情之一，因为它非常短暂，不需要任何成本，而且得到了人类数据的充分支持，可以对您的身心健康产生巨大的积极影响。

It sets everything into its right place.

它将一切都放置在正确的位置。

But as I just talked about a few minutes ago to the previous question, if you miss it one day, no big deal.

但正如我几分钟前刚刚谈到的上一个问题，如果有一天你错过了，也没什么大不了的。

The next day, just make up for it.

第二天，就补上吧。

I do think that a neurotic approach to trying to get everything exactly right is going to harm our mental health, maybe not severely in the short term, but in the long run, it's just going to lead to a different kind of burnout, kind of health optimization burnout, which again, is not about true optimization anyway.

我确实认为，试图让一切都正确的神经质方法会损害我们的心理健康，短期内可能不会严重，但从长远来看，它只会导致另一种倦怠，一种健康优化倦怠，这又不是真正的优化。

So we say morning sunlight, great.

所以我们说早晨的阳光，很棒。

Dimming the lights at night.

晚上调暗灯光。

These are all zero-cost, very effective ways to improve our health and well-being.

这些都是零成本、非常有效的改善我们健康和福祉的方法。

If you're under the bright lights at an event or doing something fun, or God forbid, you have to be at the hospital for a loved one, or you yourself in the hospital and the lights are bright, you'll be okay.

如果你在某个活动的明亮灯光下或在做一些有趣的事情，或者上帝保佑，你必须在医院照顾你所爱的人，或者你自己在医院里，灯光很亮，你会没事的。

You want to try and mitigate that if you're confronted with it day after day after day, maybe get an eye mask, et cetera.

如果你日复一日地面对它，你想尝试减轻这种情况，也许可以戴上眼罩等等。

But every once in a while, no big deal.

不过偶尔一次也没什么大不了的。

We know that hydration is critical and is very overlooked as a tool for increasing energy and well-being.

我们知道，补水至关重要，但作为增加能量和幸福感的工具，却经常被忽视。

This is just true, right?

这是真的，对吧？

Most people don't think of hydration as exciting or interesting, but it's very, very important for mental clarity, physical and mental energy.

大多数人并不认为补水是令人兴奋或有趣的事情，但它对于头脑清晰、身体和精神能量非常非常重要。

So do that.

所以就这么做吧。

Right?

正确的？

People argue how much you need to drink, whether or not your urine needs to be clear or not.

人们争论你需要喝多少水，你的尿液是否需要清澈。

It doesn't, by the way, but making sure that you're getting enough fluids.

顺便说一句，这不是，但要确保你摄入足够的液体。

And by the way, the idea that all fluids that aren't water are dehydrating you, including coffee and caffeine, the literature just doesn't support that.

顺便说一句，所有非水的液体都会使你脱水，包括咖啡和咖啡因，但文献并不支持这一点。

I do think you should drink some just good old water every once in a while, but if you're getting a lot of your liquids from, I drink a lot of yerba mate or coffee, you're getting hydrated.

我确实认为你应该每隔一段时间喝一些刚刚好的老水，但如果你从我喝了很多马黛茶或咖啡中获取大量液体，你就会补充水分。

Okay?

好的？

Also, drink some water if you can.

另外，如果可以的话，喝一些水。

And then we know that exercise, nutrition, and social connection are also vital.

然后我们知道锻炼、营养和社交联系也至关重要。

These are the core pillars.

这些是核心支柱。

Now, it's highly individual as to whether or not somebody needs these every single day, right?

现在，是否有人每天都需要这些是非常个人化的，对吧？

I resistance train three times a week.

我每周进行三次阻力训练。

I do cardio three times a week, so that's six days a week of exercise.

我每周做三次有氧运动，所以每周锻炼六天。

But some of those sessions, in particular, the high-intensity interval training, it's very brief, six to 12 minutes to get a sort of quote unquote "max heart rate, VO2 max type workout" and very brief.

但其中一些课程，特别是高强度间歇训练，非常简短，6 到 12 分钟，可以得到一种不带引号的“最大心率、最大摄氧量类型锻炼”，而且非常简短。

One of the cardiovascular exercise training sessions is longer.

其中一项心血管运动训练时间较长。

It's an hour-long hike or jog once a week.

这是每周一次长达一小时的徒步旅行或慢跑。

You have to figure out what you can do consistently over time.

你必须弄清楚随着时间的推移你可以持续做什么。

This is the other critical feature.

这是另一个关键功能。

Over-optimization is going to come from feeling that you have to do everything all the time, right, which undoubtedly will lead to mental or some other form of burnout or resentment of this whole protocols, health optimization thing.

过度优化将来自于感觉你必须一直做所有事情，对吧，这无疑会导致精神或其他形式的倦怠或对整个协议、健康优化事情的怨恨。

It's what you can do consistently over time.

这是你可以随着时间的推移持续做的事情。

And when I say over time, I don't mean your whole life.

当我说随着时间的推移，我并不是指你的一生。

When I was in graduate school, I literally only exercised two to three days a week because I was in lab all the time, but I was going back and forth to the, I had to go to the vivarium.

当我在读研究生时，我实际上每周只锻炼两到三天，因为我一直在实验室，但我要来回，我不得不去动物园。

I had to go back and forth and back.

我不得不来来回回。

I was doing so much physical activity.

我做了很多体力活动。

So two or three times a week.

所以每周两到三次。

I wasn't happy about that, but I was in heaven doing experiments, and I loved doing science, so I was full, and I was young too, so I probably offset some of the whatever health detriments would have been there.

我对此并不满意，但我在天堂做实验，我喜欢做科学，所以我很饱，而且我也很年轻，所以我可能抵消了一些可能存在的健康损害。

And I didn't take very good care of my sleep.

而且我也没有很好地照顾自己的睡眠。

It eventually caught up with me.

它最终追上了我。

I made adjustments to my sleep.

我对自己的睡眠进行了调整。

So what I'm trying to say here is that true optimization is about taking a rational look at your life over the next six months or year, or if you're confronting a deadline over the next month or two, or if you have a newborn child over the next six to 12 months, and as anyone who's had a kid will tell you, you have to constantly update what you can do and what you can't do at particular times of day because your job is to make sure that they are taken care of first and then that you're taken care of, right?

所以我想说的是，真正的优化是理性地审视你未来六个月或一年的生活，或者如果你在接下来的一两个月内面临最后期限，或者如果你在接下来的六到十二个月内有一个新生儿，正如任何有过孩子的人都会告诉你的那样，你必须不断更新在一天中的特定时间你可以做什么和不能做什么，因为你的工作是确保首先照顾它们，然后你照顾好了吧？

This is obvious, but optimization is not going to be about being rigid.

这是显而易见的，但优化不会是僵化的。

It's going to be about being adaptive.

这将是关于适应性。

So there's no simple prescriptive, like when you travel, cut back on exercise.

因此，没有简单的规定，比如旅行时减少锻炼。

In fact, when I travel, I try to exercise as much or more than when I'm at home because I tend to do better on travel, less jet lag, et cetera.

事实上，当我旅行时，我会尝试比在家时进行同样多甚至更多的锻炼，因为我倾向于在旅行中表现更好，减少时差等等。

I actually try to eat better when I'm traveling.

事实上，我在旅行时尝试吃得更好。

That means mostly unprocessed or minimally processed foods, and I enjoy doing that.

这意味着大部分是未加工或最低限度加工的食品，我喜欢这样做。

For some people, going on vacation, for them is really just an opportunity and just like, "I just want to be a complete lazy lump and enjoy myself." Okay, if that's your thing, that's your thing.

对于一些人来说，去度假对他们来说实际上只是一个机会，就像“我只是想成为一个彻底的懒虫并享受自己”。好吧，如果那是你的事，那就是你的事。

You are in charge.

你负责。

And I think this is the key point.

我认为这是关键点。

You are in charge of which health, quote unquote, "optimization protocols" you use.

您负责您使用的健康状况（引用不引用）“优化协议”。

You are in charge of which ones you don't use.

您负责哪些不使用。

I think the burnout and the stress that people are experiencing, and I do think your point is a good one, that it can be detrimental if we internalize the stress, I have to, I have to, I have to, can only be addressed one of three ways.

我认为人们正在经历的倦怠和压力，我确实认为你的观点是一个很好的观点，如果我们将压力内在化，那可能是有害的，我必须，我必须，我必须，只能通过三种方式之一来解决。

The first one is to change your attitude about it.

第一个是改变你对此的态度。

Okay, well, do I like this?

好吧，我喜欢这个吗？

Do I like the effects?

我喜欢这些效果吗？

All right, well, if I don't like it, but I like the effects and they're big enough for me, cool, I'll do it anyway.

好吧，好吧，如果我不喜欢它，但我喜欢这些效果，而且它们对我来说足够大，酷，无论如何我都会这样做。

Ideally, you like it and you like the effects, right?

理想情况下，您喜欢它并且喜欢它的效果，对吧？

That's ideal.

那是理想的。

You're more likely to do those things.

你更有可能做这些事情。

The next one is you have to ask yourself, can I be consistent about this?

接下来你必须问自己，我能在这一点上保持一致吗？

Can I be consistent with six workouts a week even though some are very short?

即使有些训练时间很短，我可以坚持每周六次训练吗？

Maybe I just need to work out longer three times a week, or maybe you just get two times a week to work out.

也许我只需要每周锻炼三次更长的时间，或者也许你每周锻炼两次。

Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented foods, get enough protein, et cetera, whatever that means to you if you're vegan, vegetarian, or you eat meat.

你能吃干净的、大部分未加工的、最低限度加工的食物、大量的纤维、大量的低糖发酵食物、摄入足够的蛋白质等等，无论这对你意味着什么，如果你是素食主义者、素食主义者，或者你吃肉。

Everyone has their different kind of regimens.

每个人都有不同的养生之道。

But you need to be able to do that in a way that you enjoy.

但你需要能够以你喜欢的方式做到这一点。

I like eating healthy food.

我喜欢吃健康的食物。

Okay?

好的？

I don't really feel good after eating garbage food, so I don't like garbage food.

吃完垃圾食品我真的不舒服，所以我不喜欢垃圾食品。

I'm not drawn to garbage food.

我对垃圾食品不感兴趣。

But some people really like their treats.

但有些人真的很喜欢他们的款待。

They like their "bad food." You're going to have to allow yourself a little bit of that if you're going to remain a happy person, and certainly if you're going to resent all of the process.

他们喜欢“糟糕的食物”。如果你想继续做一个快乐的人，你就必须允许自己这么做一点，当然如果你要怨恨所有的过程的话。

That's the third category.

这是第三类。

If you're going to resent something, you're going to resent yourself or whoever you think told you to do it.

如果你要怨恨某件事，你就会怨恨自己或任何你认为告诉你去做这件事的人。

Look, I don't tell anyone what to do.

听着，我不会告诉任何人该做什么。

I make suggestions that you can take or leave, and that's what other people in the public health communication space are doing, too.

我提出的建议你可以采纳或放弃，这也是公共卫生传播领域的其他人正在做的事情。

And this is true for alcohol, too, as well.

对于酒精来说也是如此。

I've talked a lot about alcohol.

我已经谈论了很多关于酒精的事情。

Zero is better than any.

零比任何都好。

Two is probably fine for non-alcoholic adults, et cetera.

对于不酗酒的成年人来说，喝两杯可能就可以了，等等。

But that doesn't mean that I condemn people that drink.

但这并不意味着我谴责喝酒的人。

I personally don't like drinking.

我个人不太喜欢喝酒。

I feel better when I don't.

当我不这样做时我感觉更好。

But I have many people in my life that enjoy having a drink every once in a while.

但在我的生活中，有很多人喜欢偶尔喝一杯。

And I've insisted that they not apologize to me when they order a glass of wine.

我坚持要求他们在点一杯酒时不要向我道歉。

I don't want that.

我不想要这样。

That can only lead to resent.

这只能导致怨恨。

Okay?

好的？

So the big one is to ask yourself what you can do consistently over time, and then really understand what that time word means for you this week, this month, this period of your life.

因此，最重要的是问问自己，随着时间的推移，你能持续做什么，然后真正理解这个时间词对你本周、本月、人生的这段时期意味着什么。

And just be willing to be flexible.

并且愿意保持灵活性。

Update.

更新。

And then check yourself for resentments.

然后检查自己是否有怨恨。

Right?

正确的？

Do you resent me?

你怨恨我吗？

Do you resent the world that's telling you to do this?

你是否怨恨这个告诉你这样做的世界？

Or are you like, "Oh, this is cool.

或者你会说，“哦，这太酷了。

I can take it or leave it"?

我可以接受它，也可以离开它”？

You're your own person.

你是你自己的人。

I'm telling this to everyone, not just you, Doctor, of course.

我要把这件事告诉所有人，当然不仅仅是你，博士。

I'm telling this to everyone.

我把这个告诉大家。

You're your own person.

你是你自己的人。

You are in charge of you.

你由你负责。

Self-care for you is going to mean something different than it does to me or somebody else.

自我保健对你来说意味着与我或其他人不同的东西。

And by no means should you feel guilty for coming off the gas a little bit, as we say, and easing up a little bit.

正如我们所说，您决不应该因为稍微放松一点而感到内疚。

And I will make this point.

我会指出这一点。

By no means should any of you feel guilty for doing every little thing perfectly as you see perfect to be because you enjoy that and because you think it makes you feel better.

你们中的任何人都不应该因为把每件小事都做得完美而感到内疚，因为你认为完美是因为你喜欢这样做并且因为你认为这会让你感觉更好。

Do not apologize for being you.

不要为自己的身份而道歉。

That's the most important point, and I think that's what real optimization is about.

这是最重要的一点，我认为这就是真正的优化。

The saying that I've put out on social media a few times over the years, but perhaps I haven't put out enough, is do what you want for you, provided you're not hurting anyone else, but know what you're doing.

多年来我在社交媒体上说过几次，但也许我说得还不够，那就是做你想做的事，只要你不伤害任何人，但知道自己在做什么。

This podcast is about trying to educate people about what they're doing when they do A or B, what you might benefit from if you do A or B, but you have to be your own laboratory, and most importantly, like I just said, be you.

这个播客旨在教育人们当他们做 A 或 B 时他们在做什么，如果你做 A 或 B 你可能会从中受益，但你必须成为你自己的实验室，最重要的是，就像我刚才说的，做你自己。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

I'm excited to share that AG1 has just launched their newest formulation, AG1 Pro.

我很高兴与大家分享，AG1 刚刚推出了他们的最新配方 AG1 Pro。

AG1 Pro takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

AG1 Pro 采用经过临床支持的 AG1 配方，该配方是维生素、矿物质、益生菌和适应原的混合物，并添加了三种重要的新成分：一水肌酸、HMB 钙和肌肽锌。

Each serving has five grams of creatine monohydrate to support muscle strength and performance, as well as brain health.

每份含有五克一水肌酸，可支持肌肉力量和性能以及大脑健康。

Calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut.

HMB 钙可支持肌肉恢复并减少肌肉分解，肌肽锌可支持和改善肠道内壁。

All three of these ingredients have compelling science to support them, and therefore, I love seeing them added to the existing AG1 formula.

所有这三种成分都有令人信服的科学支持，因此，我喜欢看到它们添加到现有的 AG1 配方中。

As most of you know, I've been taking AG1 every day for nearly 14 years now.

正如你们大多数人所知，我每天服用 AG1 已有近 14 年了。

I started taking it long before I even knew what a podcast was.

早在我知道什么是播客之前我就开始服用它了。

It's a great product, and it's now made even better with the new AG1 Pro formula.

这是一款很棒的产品，现在新的 AG1 Pro 配方让它变得更好。

If you would like to try AG1 Pro, you can go to drinkag1.com/huberman to get a special offer.

如果您想尝试 AG1 Pro，可以访问 Drinkag1.com/huberman 获取特别优惠。

AG1 is giving away a free bottle of Omega-3 Coenzyme Q10 with your first subscription.

AG1 首次订阅即可免费赠送一瓶 Omega-3 辅酶 Q10。

Again, go to drinkag1.com/huberman to get a free bottle of Omega-3 Coenzyme Q10 with your first AG1 subscription.

同样，请访问 Drinkag1.com/huberman，首次订阅 AG1 即可免费获得一瓶 Omega-3 辅酶 Q10。

Okay, these are great questions, so let's get another.

好吧，这些都是很好的问题，所以让我们再问一个。

Hello, Dr. Huberman.

你好，休伯曼博士。

My name is Sarah, and I come from the south of England in the UK, and I would love to know what your top health hacks from a neuroscience perspective were for improving your memory and also improving your sense of smell.

我叫莎拉，来自英国英格兰南部，我很想知道从神经科学的角度来看，您最重要的健康秘诀是什么，可以改善您的记忆力和嗅觉。

Those two things I would really like to work on, and I was wondering if you could tell me what the best things to try would be.

我真的很想从事这两件事，我想知道你是否能告诉我最好的尝试是什么。

Great.

伟大的。

Well, thank you, Sarah, from south of England.

好吧，谢谢你，莎拉，来自英格兰南部。

Just came back from London recently.

最近刚从伦敦回来。

Used to get over there a lot more to the UK.

过去经常去英国。

It's a lovely place.

这是一个可爱的地方。

I won't attempt my British accent, but I'm envious of the British accent.

我不会尝试我的英国口音，但我很羡慕英国口音。

It's delightful.

真是令人愉快。

Okay, neuroscience-supported tools for improving memory.

好的，神经科学支持的改善记忆的工具。

There is a vast neuroscience literature on memory, in particular, that memories are encoded.

有大量关于记忆的神经科学文献，特别是记忆被编码的文献。

They're first made in the structure that we call the hippocampus.

它们首先是在我们称为海马体的结构中形成的。

You actually have two of them, hippocampi, one on each side of your brain.

实际上，你有两个海马体，大脑的每一侧都有一个。

And then memories, once they're formed, are kind of pushed out.

然后记忆一旦形成，就会被淘汰。

They're not really pushed out, but they're sent to different circuits in the neocortex, which is the outer part of the brain, the bumpy part of the brain that appears wrinkly when the skull is removed.

它们并没有真正被推出去，而是被发送到新皮质的不同回路，新皮质是大脑的外部部分，当头骨被移除时，大脑中凹凸不平的部分会出现皱纹。

And what we know about that process is that memories change from when we first make them to when they're first stored to many years later, depending on whether we rehearse or we have to recall, in some instances, what those memories were.

我们对这个过程的了解是，从我们第一次制作记忆到第一次存储记忆，再到多年后，记忆都会发生变化，这取决于我们是排练还是必须回忆，在某些情况下，这些记忆是什么。

Meaning, a memory that you formed in the fifth grade that might've been very relevant to your life then, remembering the intersection where a good friend, not your best friend, but a good friend, lived and how to navigate there.

意思是，你在五年级时形成的记忆可能与你当时的生活非常相关，记住一个好朋友，不是你最好的朋友，而是一个好朋友，生活的十字路口以及如何导航到那里。

Important perhaps when you were friends with that person in the fifth grade, not later.

也许重要的是当你在五年级时与那个人成为朋友时，而不是以后。

Right?

正确的？

So the memory was made.

于是，记忆就形成了。

It was put into your neocortex And elsewhere, presumably.

它可能被放入你的新皮质和其他地方。

And eventually, it just sort of dissipates, but it's still there.

最终，它只是消散了，但它仍然存在。

And the reason I'm giving you this brief neuroscience lesson, and it's only a tiny, tiny fraction of what we know about the formation and storage of memories, is because when you're thinking about neuroscience-supported ways to increase your memory, there's really two approaches to that.

我之所以给你们上这个简短的神经科学课，这只是我们对记忆形成和存储的了解的一小部分，是因为当您考虑神经科学支持的方法来增强记忆力时，实际上有两种方法。

One is about recall of things that you very likely will lose if you don't continue to practice them.

一是关于回忆如果你不继续练习你很可能会失去的事情。

The other is about learning new things, okay?

另一个是关于学习新事物，好吗？

And these operate differently in terms of how your brain is able to remember additional things going forward.

这些功能在你的大脑如何记住未来的其他事情方面的运作方式有所不同。

In other words, you need to practice both forms of memory.

换句话说，你需要练习这两种形式的记忆。

That is recalling previous memories to keep them available to you, as well as learning new things in order to keep the whole memory system vital and able to continue to both remember things like names, which people often are upset that they start forgetting as they get older, that they see that as a warning sign that they might be developing dementia or something of that sort, which it isn't necessarily, I should point out, and their ability to continue to learn new things.

那就是回忆以前的记忆，让它们可供你使用，以及学习新的东西，以保持整个记忆系统的活力，并能够继续记住像名字这样的东西，人们常常因为随着年龄的增长而开始忘记这些东西而感到不安，他们认为这是一个警告信号，表明他们可能会患上痴呆症或类似的疾病，我应该指出，这不一定是，以及他们继续学习新事物的能力。

So we can break this down into either a four-hour podcast or a brief answer, and I'm going to try and provide a brief but sufficient for now answer for you and anyone else interested in this issue.

因此，我们可以将其分解为一个四小时的播客或一个简短的答案，我将尝试为您和对此问题感兴趣的其他人提供一个简短但目前足够的答案。

If you are interested in forming new memories, the most important pieces of the formula are the following, and this is very well supported in the neuroscience literature.

如果您对形成新记忆感兴趣，则该公式中最重要的部分如下，这在神经科学文献中得到了很好的支持。

You must be focused at the time of encoding, at the time when you're trying to learn the thing, okay?

在编码的时候，在你尝试学习的时候，你必须集中注意力，好吗？

That means you also have to be alert.

这意味着你也必须保持警惕。

There's no focus without alertness.

没有警觉就没有焦点。

That also means getting good sleep.

这也意味着获得良好的睡眠。

That also means exercise.

这也意味着锻炼。

And this is a point about exercise and brain longevity that most people miss, which is that many, not all, but many of the benefits of exercise on brain health and memory are because of the pro-arousal effects of exercise.

这是大多数人忽视的关于运动和大脑寿命的一点，即运动对大脑健康和记忆力的许多（不是全部）好处都是由于运动的促觉醒作用。

Meaning, if you do a 30-minute jog or brisk walk even, or you do a moderate to high intensity resistance training session, or you hop on one of those Airdyne bikes with a fan, which you'll quickly learn is not designed to cool you off, but rather to provide resistance, and you warm up for a minute, and then you sprint hard for a minute or half a minute, and then pedal easy for a minute, and then go 30 seconds again.

意思是，如果你进行 30 分钟的慢跑或快走，或者进行中到高强度的阻力训练，或者跳上一辆带风扇的 Airdyne 自行车，你很快就会知道它的设计目的不是为了让你冷静下来，而是为了提供阻力，然后你热身一分钟，然后奋力冲刺一分钟或半分钟，然后轻松踩踏板一分钟，然后再跑 30 秒。

That sort of thing will get your heart rate up, up, up.

这类事情会让你的心率加快、加快、加快。

There is now a vast literature showing that all those forms of exercise and others as well, even things as mellow as Tai Chi, which turns out to be pretty difficult.

现在有大量文献表明，所有这些形式的锻炼以及其他形式的锻炼，甚至像太极拳这样柔和的锻炼，结果证明这是相当困难的。

I tried it recently.

我最近尝试过。

It's not that easy to do correctly.

正确地做到这一点并不容易。

Tai Chi, a yoga class, all forms of exercise, because they raise your levels of autonomic arousal and alertness, and they get these, again, the catecholamines is a repeating theme, the dopamine, epinephrine, norepinephrine circulating.

太极拳、瑜伽课、各种形式的锻炼，因为它们提高了你的自主神经唤醒和警觉性水平，而且它们再次得到了这些，儿茶酚胺是一个重复的主题，多巴胺、肾上腺素、去甲肾上腺素在循环。

Yes, they increase things like brain-derived neurotrophic factor, et cetera.

是的，它们会增加脑源性神经营养因子等物质。

They set you up to learn better, in part because of the chemicals and their ability to make your brain connections more plastic.

它们可以让你学得更好，部分原因是这些化学物质及其使你的大脑连接更具可塑性的能力。

But the biggest effect of exercise is the pro-arousal effect.

但运动最大的作用是促兴奋作用。

Put differently, it increases alertness, which allows you to focus better, which is the first real step in triggering learning and neuroplasticity.

换句话说，它可以提高警觉性，让你更好地集中注意力，这是触发学习和神经可塑性的第一步。

So this is a very important point for people to understand because people want to hear, ah, it's this form of exercise or that form of exercise.

所以这一点对于人们来说非常重要，因为人们想听到，啊，是这种形式的锻炼还是那种形式的锻炼。

It's the form of exercise that gives you a boost in alertness.

这种锻炼形式可以提高您的警觉性。

Sure, BDNF and there are other things too, IGF-1.

当然，还有 BDNF，还有其他东西，IGF-1。

I could make a list of 50 chemicals that exercise increases that facilitate neuroplasticity.

我可以列出 50 种可以在运动中增加、促进神经可塑性的化学物质。

But the most potent effects are by virtue of the fact that exercise increases arousal, which then allows you to focus better in the following one to six hours.

但最有效的效果是运动可以提高兴奋度，从而让您在接下来的一到六个小时内更好地集中注意力。

What do you do in those one to six hours is really the key to actually learning something that benefits your memory.

在这一到六个小时内做什么实际上是真正学习有利于记忆的东西的关键。

Just being more alert but not focused on anything specific is not going to help your memory specifically.

只是更加警觉但不专注于任何特定的事情并不会特别帮助你的记忆。

Okay?

好的？

It might facilitate brain health.

它可能有助于大脑健康。

So the exercise thing is the first domino that needs to fall.

所以锻炼是第一张需要倒下的多米诺骨牌。

But if you can be alert and really focused on any kind of learning without doing exercise first, yes, you should still exercise for other reasons, but there's nothing special about exercise in terms of neuroplasticity of learning other things except this arousal effect.

但是，如果你能够保持警觉，真正专注于任何类型的学习，而不需要先进行锻炼，是的，你仍然应该出于其他原因进行锻炼，但除了这种唤醒效应之外，就学习其他事物的神经可塑性而言，锻炼没有什么特别的。

Okay.

好的。

Alertness allows you to be focused.

警觉性可以让你集中注意力。

When you're focused, the neuroscience tells us that you have to make errors.

神经科学告诉我们，当你集中注意力时，你就一定会犯错误。

You have to make errors, whether or not you're trying to learn dance, you're trying to do a crossword puzzle, you're trying to get better at chess, you're trying to learn how to code, you're trying to learn how to be different in certain social interactions, whatever it is you're trying to learn or a physical skill, you have to push yourself past the limits of your abilities.

你必须犯错误，无论你是否想学习舞蹈，你是否想玩填字游戏，你是否想提高国际象棋水平，你是否想学习如何编码，你是否想学习如何在某些社交互动中与众不同，无论你想学习什么或一项身体技能，你都必须超越自己的能力极限。

Why?

为什么？

Well, put simply, if your nervous system can carry out something that you're trying to do, there's absolutely no reason for it to change.

嗯，简单地说，如果你的神经系统可以执行你想做的事情，那么它绝对没有理由改变。

Period, end of story.

期间，故事结束。

You have to make errors through deliberate effort to do things correctly, right?

你必须通过刻意的努力来犯错误才能正确地做事，对吗？

You can't just do throwaway errors.

你不能只犯一次性错误。

This is obvious, but just for sake of example, you can't go out to the tennis court and intentionally miss a bunch of serves and get better at serving.

这是显而易见的，但仅举个例子，你不能去网球场故意错过一些发球并提高发球水平。

That's obvious, right?

这很明显，对吧？

What you have to do is serve to the best of your ability, serve to the best of your ability, and when you fail, when you screw up, that sends a signal through a very interesting set of circuits that's relayed through your mini brain, as they call your cerebellum in the back, that then carries the error signal forward, and then the rest of your brain has to reshape itself.

你要做的就是尽你最大的能力服务，尽你最大的能力服务，当你失败时，当你搞砸的时候，它会通过一组非常有趣的电路发送一个信号，这些电路通过你的迷你大脑进行中继，就像他们在后面调用你的小脑一样，然后将错误信号向前传送，然后你大脑的其余部分必须重塑自己。

And here's a critical point.

这是一个关键点。

The reshaping occurs during deep rest, in particular, sleep.

重塑发生在深度休息期间，尤其是睡眠期间。

Both slow-wave deep sleep and rapid eye movement sleep, which we talked about earlier in this episode.

慢波深度睡眠和快速眼动睡眠，我们在本集前面谈到过。

Both are crucial.

两者都很重要。

Some people need six hours of sleep a night, some seven, some eight, some nine.

有些人每晚需要六个小时的睡眠，有些人需要七个小时，有些人需要八个小时，有些人需要九个小时。

Okay?

好的？

Do your best to get what you need consistently.

尽最大努力始终如一地获得您需要的东西。

So you need that sleep in, ideally, the night after you try and learn something or every night.

因此，理想情况下，您需要在尝试学习某些东西后的第二天晚上或每天晚上睡一觉。

Please see previous question about the problems with over-optimization.

请参阅上一个关于过度优化问题的问题。

I don't want anyone to take these things as rule of law.

我不希望任何人将这些事情视为法治。

If you don't sleep well for a night or two, it's not like your learning is completely nuked, but you don't want to do that consistently.

如果你有一两个晚上睡不好，这并不是说你的学习完全受到影响，但你不想一直这样做。

The deep rest piece is critical But then there's another one.

深度休息部分至关重要，但还有另一部分。

There's a really impressive literature that shows, and this is backed by neuroscience, okay, so brain imaging.

有一篇非常令人印象深刻的文献表明，这是有神经科学支持的，好吧，还有大脑成像。

It's backed by performance, which is perhaps the most important thing, people's ability to learn new information and remember the other important aspect of memory, to call back memories of things from the past, and it's self-testing.

它得到了性能的支持，这也许是最重要的事情，人们学习新信息和记住记忆的另一个重要方面的能力，唤起对过去事物的记忆，这是自我测试。

This is the most overlooked powerful protocol for neuroplasticity.

这是最被忽视的神经可塑性的强大协议。

In fact, I covered a bunch of studies on this in the How to Study and Learn episode of the podcast.

事实上，我在播客的“如何学习”一集中对此进行了一系列研究。

I'm guessing a bunch of students watch that podcast, very popular episode, but I'm guessing a lot of non-students probably didn't because the word study probably sounded like if you're not in school, this wouldn't be relevant.

我猜有很多学生会看那个播客，这是非常受欢迎的一集，但我猜很多非学生可能没有，因为“学习”这个词听起来可能像是如果你不在学校，这就不相关了。

But it's highly relevant, and here are the key takeaways.

但这是高度相关的，以下是关键要点。

People were given a passage of information to read, and they could either do it once, twice, three times, or four times.

人们被给予一段信息来阅读，他们可以读一次、两次、三次或四次。

This has been done with multiple iterations in different studies.

这已在不同的研究中通过多次迭代完成。

Some studies included taking notes.

一些研究包括做笔记。

Some studies included highlighting.

一些研究包括突出显示。

All the different ways that people study information to try and learn.

人们研究信息以尝试和学习的所有不同方式。

By far, the most impactful thing for forming stable memories over time or calling back old memories to keep this memory system thriving was self-testing.

到目前为止，随着时间的推移形成稳定的记忆或唤起旧记忆以保持该记忆系统蓬勃发展的最有影响力的事情是自我测试。

That self-testing can take the form of just, "Hmm, can I do a mental walk back to my friend's house from the fifth grade?" Now, you have to ask yourself, is this relevant information for your life now?

这种自我测试可以采取这样的形式：“嗯，我可以从五年级开始在心里走回我朋友家吗？”现在，你必须问自己，这些信息与你现在的生活相关吗？

Well, perhaps not, but maybe you're just testing your memory system, right?

好吧，也许不是，但也许你只是在测试你的记忆系统，对吗？

And here's the key.

这是关键。

Errors should be expected and embraced.

应该预期并接受错误。

Whether you're trying to learn some new information from two days ago, whether you're trying to remember information from three years ago or 30 years ago.

无论您是想学习两天前的新信息，还是想记住三年前或三十年前的信息。

When you can't remember, that's your nervous system's cue that it's going to need to draw it out of those circuits, which are now in your neocortex.

当你不记得时，这就是你的神经系统的暗示，它需要将它从现在位于你的新皮质中的那些回路中提取出来。

It's deep within your memory, although it's a bit of a misnomer because your hippocampus sits deeper to your cortex.

它位于你的记忆深处，尽管它有点用词不当，因为你的海马体位于你的皮质更深处。

But anyway, that's a nerdy side point.

但无论如何，这是一个书呆子的观点。

It's distributed out there, and you need to call it back, and the only way to really call back those memories in a way that they're going to stay with you going forward, to keep your memory and keep these circuits going that allow you to continue to form new memories, keep this whole system robust, is to make errors where you go, "Oh, I can't remember what came after point three in, well, question one of the Huberman Lab podcast Q&A," like right now.

它分布在那里，你需要将其召回，而真正召回这些记忆的唯一方法是，它们将与你一起前进，保持你的记忆并保持这些电路运转，让你继续形成新的记忆，保持整个系统的健壮，就是在你去的地方犯错误，“哦，我不记得在胡伯曼实验室播客问答中的第三点之后发生了什么，就像现在一样。”

What was that third thing?

那第三件事是什么？

So you have to test yourself.

所以你必须测试一下自己。

Now, if you go right back and you just get the information, that's not going to help you much.

现在，如果你回去后只是得到信息，那对你没有多大帮助。

That's just like reading it again or hearing it again or highlighting it.

这就像再次阅读或再次听到或突出显示它一样。

It's not going to help you that much.

它不会对你有太大帮助。

You have to remember what you can remember, and then you have to hit the point of, "Oh, I can't remember that.

你必须记住你能记住的东西，然后你必须直击要点，“哦，我记不起了。

Darn it." That friction point, that tip of the tongue phenomenon, or, "I can't remember that person's name." Great.

该死的。”那个摩擦点，那个舌尖现象，或者，“我记不起那个人的名字了”。伟大的。

Those memories are now resurfacing.

那些记忆现在又浮现出来。

If you wait some period of time, typically, they come back.

如果你等待一段时间，通常他们就会回来。

If you have to go look them up later, great.

如果您稍后必须去查找它们，那就太好了。

You won't forget them as readily as if, of course, you didn't go look them up.

当然，你不会轻易忘记它们，就好像你没有去查找它们一样。

The point here is that all of learning is anti-forgetting.

这里的要点是，所有的学习都是反遗忘的。

It almost sounds like a giant duh when you hear it, but all of learning and memory is anti-forgetting, and we need to push both the learning, alertness, focus, trigger that plasticity.

当你听到它时，这听起来就像是一个巨大的废话，但所有的学习和记忆都是反遗忘的，我们需要推动学习、警觉性、专注力，触发可塑性。

Deep rest and sleep allow the plasticity to actually occur, the physical reshaping of circuitry that's going to carry those memories.

深度休息和睡眠可以让可塑性真正发生，对承载这些记忆的电路进行物理重塑。

But then we have to consolidate that over time.

但随着时间的推移，我们必须巩固这一点。

We have to recall it, okay?

我们必须回忆起来，好吗？

And self-testing with errors, pushing ourselves to the point where we can't remember something, and then looking it up and reconsolidating it, that's the key.

自我测试错误，把自己逼到记不住的地步，然后查找并重新巩固，这才是关键。

That's what the neuroscience literature says.

这就是神经科学文献所说的。

That's what the psychological literature says, and there's just so much data to support this.

这就是心理学文献所说的，并且有很多数据可以支持这一点。

So Sarah, my suggestion would be test yourself on things that you're interested in learning, regardless of whether the learning occurred recently or it's from the past.

所以莎拉，我的建议是在你感兴趣的事情上测试一下自己，无论学习是最近发生的还是过去发生的。

Both forms of testing yourself, and again, this can just be done mentally on a walk.

这两种形式都是对自己的测试，同样，这可以在散步时在心理上完成。

You could write down questions for yourself.

您可以为自己写下问题。

Most people won't do that.

大多数人不会这样做。

These days, I'll use ChatGPT to test myself on material, either from a podcast or even some material that I learned long ago, and I'll sort of say, "Design a basic test at the level of kind of second-year graduate school at," I don't know.

这些天，我将使用 ChatGPT 来测试自己的材料，要么来自播客，要么甚至是我很久以前学到的一些材料，我会说，“设计一个研究生院二年级水平的基本测试，”我不知道。

For me, it was graduate school neuroscience and in synaptic transmission.

对我来说，这是研究生院的神经科学和突触传递。

I, of course, remember that stuff, but there are little details that over time, if you don't practice, can wane.

我当然记得那些东西，但如果你不练习，随着时间的推移，有些细节可能会消失。

And of course, I'm learning new things all the time, and in order to put those to memory, to really consolidate those, I'll use ChatGPT to generate a test for myself.

当然，我一直在学习新事物，为了将这些知识牢记在心，真正巩固这些知识，我将使用 ChatGPT 为自己生成一个测试。

And it is really good because I can say, "You know what?

这真的很好，因为我可以说，“你知道吗？

That was too easy.

那太容易了。

Make it harder." Okay, so there's a lot more to say about that.

让事情变得更难。”好吧，关于这一点还有很多要说的。

I suggest listening to the How to Study and Learn episode if you'd like to go deeper into that.

如果您想深入了解，我建议您收听“如何学习”这一集。

We've done a number of episodes on memory, including working memory elsewhere, but the general themes here are consistent across all forms of memory, all ages, and all forms of learning.

我们已经做了很多关于记忆的章节，包括其他地方的工作记忆，但这里的一般主题在所有形式的记忆、所有年龄段和所有形式的学习中都是一致的。

Your second question, Sarah, was about how to improve sense of smell.

莎拉，你的第二个问题是关于如何提高嗅觉。

The one very well-supported way is to test yourself on smells, to actually take a lemon.

一种得到充分支持的方法是测试自己的气味，实际​​上是吃一个柠檬。

You will probably also want a quite different smell, maybe a rose, maybe some chocolate.

您可能还想要一种完全不同的气味，也许是玫瑰，也许是巧克力。

That's going to be a fun one to do.

这将是一件很有趣的事情。

Any number of different smells.

任意数量的不同气味。

Let's avoid noxious smells, and I'll tell you why you can avoid noxious smells in this, because there's a hardwired pathway for that.

让我们避免有毒气味，我会告诉你为什么你可以避免其中的有毒气味，因为有一个硬连线的途径。

You actually never lose your core ability to detect noxious smells unless you've had some damage to the olfactory system.

事实上，你永远不会失去检测有毒气味的核心能力，除非你的嗅觉系统受到了一些损害。

It's a different pathway.

这是一条不同的道路。

But all these other smells, coffee, you can lay those out, and you simply want to take some time to do more sniffs than you think you need to do.

但是所有这些其他气味，咖啡，你都可以把它们摆出来，你只是想花一些时间比你认为需要做的更多的闻。

We had a very popular episode of the podcast with Noam Sobel, who's one of the world experts in olfaction and in our ability to detect smells, and he taught there, and I followed up on what he taught, and it's a beautiful literature showing that our sense of smell is actually on par with that of canines.

我们有一个非常受欢迎的播客节目，由诺姆·索贝尔主持，他是嗅觉和嗅觉能力方面的世界专家之一，他在那里教书，我跟进了他的教诲，这是一部美丽的文献，表明我们的嗅觉实际上与犬科动物的嗅觉相当。

I know dogs.

我认识狗。

And you might say, "That's impossible." Well, it turns out that if you look at the sheer number of olfactory neurons, we don't have quite as many, but we're headed in that direction.

你可能会说：“那是不可能的。”好吧，事实证明，如果你看看嗅觉神经元的绝对数量，我们并没有那么多，但我们正朝着这个方向前进。

Our ability to smell at a given level and their ability to smell at a remarkably higher level has much more to do with the amount of sniffing that they do per unit time than the olfactory system itself.

我们在给定水平上的嗅觉能力以及他们在相当高的水平上嗅觉的能力与他们每单位时间的嗅觉数量有关，而不是与嗅觉系统本身有关。

And it turns out that some people can get really, really good at detecting smells.

事实证明，有些人真的非常擅长嗅觉。

The olfactory neurons, the ones that are critically involved in our sense of smell, not only do they turn over throughout the lifespan, so this is very different than other central nervous system neurons, which you basically get one set for life.

嗅觉神经元，即与我们的嗅觉密切相关的神经元，不仅在整个生命周期中不断更新，因此这与其他中枢神经系统神经元非常不同，其他中枢神经系统神经元基本上是终生拥有一组的。

There are a few others that turn over, but the olfactory neurons are really the world heavyweight champions of turnover throughout the lifespan.

还有其他一些神经元会翻转，但嗅觉神经元确实是整个生命周期中翻转的世界重量级冠军。

You're constantly turning them over.

你不断地把它们翻过来。

That turnover and their tuning to particular smells, which translates to your ability to smell, is activity dependent.

这种周转和它们对特定气味的调节（转化为你的嗅觉能力）取决于活动。

It requires the electrical activity of those neurons.

它需要这些神经元的电活动。

How do you generate the electrical activity of those neurons?

如何产生这些神经元的电活动？

You sniff.

你闻闻。

Sniffing is what does it, and smelling particular odors is what does it as well.

嗅是它的作用，闻特定的气味也是它的作用。

You need those two things in combination, obviously.

显然，你需要将这两件事结合起来。

So or and really paying attention.

所以或者真的很注意。

So close your eyes, try and make it a quiet environment.

所以闭上眼睛，尝试营造一个安静的环境。

And if there's some background noise, no big deal, if this is in a crowded restaurant or something.

如果有一些背景噪音，如果是在拥挤的餐厅或其他地方，也没什么大不了的。

Give a really good set of sniffs, a really good deep, long inhale.

进行一次非常好的嗅觉，一次非常好的深长吸气。

Why am I telling you this?

我为什么要告诉你这个？

Well, the more times that you sniff, the longer those inhales, the more those cells fire in the presence of that odor.

好吧，你嗅的次数越多，吸入的时间越长，这些细胞在有这种气味的情况下放电得越多。

And by the way, odors are the actual molecules of that thing entering your nose, which is why we're not talking about noxious things as well.

顺便说一句，气味是进入你鼻子的物质的实际分子，这就是为什么我们也不谈论有毒物质。

It's clear now why.

现在很清楚原因了。

This is such a beautiful system.

这是一个非常美丽的系统。

I could talk about it for hours, but I'm going to keep this brief going forward, I promise just a few more minutes.

我可以讲几个小时，但我会继续简短地讲下去，我保证再讲几分钟。

Dogs, when they sniff , they're actually getting many more sniffs through one inhale.

狗，当它们嗅时，实际上它们一次吸气会嗅到更多的气味。

How can that be?

怎么可能呢？

Well, if you've ever seen that sort of J-shaped nostril on the dog's nose, it's like little notches on the sides.

嗯，如果你见过狗鼻子上的那种 J 形鼻孔，它就像侧面的小凹口。

It creates a physical environment where every inhale keeps the odor in and keeps it circulating.

它创造了一个物理环境，让每次吸气都能保留气味并使其循环。

So they're spending a lot of time with each odor, even if they smelled something a few seconds or even minutes ago.

因此，即使他们在几秒钟甚至几分钟前闻到过某种气味，他们也会在每种气味上花费大量时间。

They're integrating odors across space.

他们正在整合空间中的气味。

They actually have stereo, which simply means they're comparing the odors coming in through one nostril versus another, unconsciously, presumably, paying attention to odor plumes, what direction they're coming from.

他们实际上有立体声，这仅仅意味着他们正在比较从一个鼻孔与另一个鼻孔进入的气味，大概是无意识地注意气味羽流，以及它们来自哪个方向。

They are so spectacular, and in particular, the scent hounds.

它们非常壮观，尤其是气味猎犬。

Other animals do this too, of course, but dogs are a great example.

当然，其他动物也会这样做，但狗就是一个很好的例子。

And so when they sniff what's there, they're getting a rich amount of information, in part because they have a lot of neurons to detect it, but also because they're paying total attention.

因此，当它们嗅到那里的东西时，它们会获得大量信息，部分原因是它们有很多神经元来检测它，但也因为它们全神贯注。

Watch a dog when it's really fixated on a smell.

当狗真正专注于某种气味时，观察它。

It almost seems as if they're deaf to anything you're saying and blind to anything that's around.

他们似乎对你所说的一切充耳不闻，对周围的一切视而不见。

They're really focused.

他们真的很专注。

They're cutting out all other sensory cues, and they're spending a lot of time with that odor by virtue of the physical structure of their nose.

他们排除了所有其他感官线索，并且由于鼻子的物理结构，他们花了很多时间在这种气味上。

There's beautiful literature on this, by the way.

顺便说一句，有关于这方面的精美文献。

So to build up your sense of smell, spend some time with some smells, inhale longer , pay attention, focus on it.

因此，为了增强你的嗅觉，花一些时间闻一些气味，吸入更长的时间，集中注意力。

This might sound like just kind of trivial, nuts and bolts type stuff.

这可能听起来像是一些微不足道的、具体的细节。

Like, oh, yeah, well, of course, right?

就像，哦，是的，当然，对吧？

How else would I build up my sense of smell?

我还能怎样增强我的嗅觉呢？

But this is really the way that the activity-dependent rewiring and reestablishment of this ongoing turnover of this population of neurons occurs.

但这确实是神经元群体持续更新的依赖于活动的重新布线和重建发生的方式。

Now, if you have a respiratory illness or, God forbid, someone takes a head hit, the cribriform plate, which is like a Swiss cheese shaped bone at the back of the nose where the olfactory neuron axons go through, they can often get sheared off and people can become so-called anosmic.

现在，如果你患有呼吸系统疾病，或者，上帝保佑，有人头部受到撞击，筛板就像鼻子后部的一块瑞士奶酪形状的骨头，嗅觉神经元轴突穿过这里，它们经常会被剪掉，人们就会变得所谓的嗅觉丧失症。

So they can't smell for some period of time.

所以他们在一段时间内无法闻到气味。

And a lot of people think they'll never get their smell back, but these sorts of things have been shown to help, especially immediately after the injury, although there is some evidence that you can get enhanced smell over time.

许多人认为他们永远无法恢复嗅觉，但这些事情已被证明有帮助，尤其是在受伤后立即，尽管有一些证据表明随着时间的推移你可以增强嗅觉。

And if you haven't had such an injury, you can really build up your sense of smell.

如果你没有受过这样的伤，你真的可以增强你的嗅觉。

So improving our sense of smell is vital enough that when it's reduced or removed, it can be really rough on people in a serious way.

因此，改善我们的嗅觉非常重要，当它减少或消除时，它会对人们造成严重的影响。

Okay?

好的？

It can really inhibit their quality of life.

它确实会抑制他们的生活质量。

But if you're going to put in major effort to get your sense of smell back, well, then I can just say, if it were me, I would do the kind of smell training, or I should say, the multiple sniff training.

但如果你要付出很大的努力来恢复你的嗅觉，那么我可以说，如果是我，我会做那种嗅觉训练，或者我应该说，多重嗅觉训练。

All right.

好的。

Let's hear your next question.

让我们听听你的下一个问题。

Hi, this is Van Spina.

嗨，我是范·斯皮纳。

There's a lot of advice on the internet around eating specific foods for fertility.

互联网上有很多关于吃特定食物以提高生育能力的建议。

What do you see in the literature around any specific foods that boost either male or female fertility beyond just eating a healthy, balanced diet?

您在文献中看到了什么关于除了健康、均衡的饮食之外还能提高男性或女性生育能力的特定食物？

Thank you, Van, for your question.

谢谢范，谢谢你的提问。

This is a very interesting question, and I've hosted a number of guests on the Huberman Lab podcast, including some female fertility experts.

这是一个非常有趣的问题，我在胡伯曼实验室播客上接待了许多嘉宾，其中包括一些女性生育专家。

I had a discussion about male hormone health and fertility with Dr. Kyle Gillette, who's a medical doctor.

我与凯尔吉列医生讨论了男性荷尔蒙健康和生育能力，他是一名医生。

And there are a couple of basic principles that apply to both men and to women, so I'll cover those first.

有一些基本原则适用于男性和女性，所以我将首先介绍这些原则。

And those, at least in the context of nutrition, can be summarized the following way.

至少在营养方面，这些可以总结如下。

You need adequate calories to ensure fertility, but you don't want an excess of calories.

您需要足够的卡路里来确保生育能力，但您不希望摄入过多的卡路里。

Now, that might seem obvious, but when you think about it a little bit more deeply, it has some important implications, not just about caloric load, but food choices as well.

现在，这似乎是显而易见的，但当你更深入地思考它时，它有一些重要的影响，不仅涉及热量负荷，还涉及食物选择。

So I was in a discussion with Dr. Kyle Gillette, MD, who is truly an expert in male hormone health and fertility.

因此，我与医学博士凯尔吉列博士进行了讨论，他是男性激素健康和生育方面真正的专家。

And we were talking on the podcast a while ago, and I've had some offline conversations with him as well, about should men be wary of cutting calories too much if they want to have their testosterone and their fertility in the ideal range.

不久前我们在播客上讨论过，我也和他进行了一些线下对话，内容是男性如果想让睾丸激素和生育能力保持在理想范围内，是否应该警惕过多减少卡路里摄入。

Okay, what are we talking about when we talk about ideal?

好吧，当我们谈论理想时，我们在谈论什么？

Yes, there's a reference range, the so-called 300 nanograms per deciliter, up to typically 900, or in some countries, 1,200 nanograms per deciliter.

是的，有一个参考范围，即所谓的 300 纳克/分升，通常最高可达 900 纳克/分升，或者在某些国家/地区为 1,200 纳克/分升。

That's a huge reference range.

这是一个很大的参考范围。

But keep in mind that that's just one indication of hormone health and testosterone health.

但请记住，这只是激素健康和睾酮健康的指标之一。

There's also your free testosterone, which is critical.

还有至关重要的游离睾酮。

There's also the testosterone to estrogen ratio.

还有睾酮与雌激素的比例。

And contrary to what many people believe, men do not ideally want their testosterone really high and their estrogen really, really low because estrogen is actually very important.

与许多人的看法相反，理想情况下，男性并不希望睾丸激素非常高而雌激素非常非常低，因为雌激素实际上非常重要。

So we were having this general discussion And Dr. Gillette explained it very simply.

所以我们正在进行一般性讨论，吉列博士对此进行了非常简单的解释。

If a man is carrying excess body weight, if he's starting to carry more than, say, 20% body fat, then he would be wise to cut calories to a sub-maintenance level and lose some of that body fat, ideally while doing resistance training in order to preserve or even build muscle and bring that body fat percentage down.

如果一个人体重过重，如果他的体脂开始超过 20%，那么他明智的做法是将卡路里减少到低于维持水平，并减掉一些体脂，理想情况下是在进行阻力训练的同时进行，以保留甚至增强肌肉并降低体脂百分比。

And that's going to improve his testosterone, free testosterone, and other hormone markers of virility, vitality, and fertility.

这将改善他的睾酮、游离睾酮和其他男性活力、活力和生育能力的激素标志物。

However, he pointed out that if a male is 15% body fat or less, if he cuts calories below maintenance level for too long, so I'm not talking about one or two days per week, I'm talking about consistently across the week, six or seven days per week perhaps, and doing that for two or three or more weeks in order to lower body fat percentage, that's very likely to reduce his testosterone and free testosterone levels.

不过，他指出，如果男性的体脂含量在15%或以下，如果他将卡路里摄入量降低到维持水平以下的时间过长，那么我说的不是每周一两天，而是一周持续坚持，可能每周六到七天，并且这样做两三周或更长时间以降低体脂百分比，这很可能会降低他的睾酮和游离睾酮水平。

And in the context of fertility, that could potentially have a negative impact on his fertility.

就生育能力而言，这可能会对他的生育能力产生负面影响。

Now, fertility in males has a number of different metrics.

现在，男性的生育能力有许多不同的指标。

Okay?

好的？

It's not assessed by just one thing.

它不是仅通过一件事来评估的。

It's not just sperm count.

这不仅仅是精子数量。

It's also sperm quality, which has a number of different measures itself.

这也是精子质量的问题，精子质量本身有许多不同的衡量标准。

Fortunately, the measures of male fertility in the context of a sperm sample are very inexpensive to obtain nowadays.

幸运的是，如今通过精子样本测量男性生育能力的成本非常低廉。

There's some male home kits that men can use, if they'd like to do that at home.

如果男士想在家里这样做，可以使用一些男士家用工具包。

There are clinics that can do this, and it's very inexpensive and easy to assess.

有些诊所可以做到这一点，而且非常便宜且易于评估。

So if you're a male and you're interested in conceiving, or you're just generally thinking about your fertility, given some other things you might be doing or your medical history, you might want to get a sperm analysis.

因此，如果您是男性并且对怀孕感兴趣，或者您只是一般性地考虑自己的生育能力，考虑到您可能正在做的其他事情或您的病史，您可能需要进行精子分析。

It's easy to do.

这很容易做到。

It's inexpensive.

它很便宜。

All of that is fairly straightforward to do nowadays, and you can get a snapshot into your fertility at basically any age and in the context of other medications and things that you might be taking.

如今，所有这些都相当简单，您可以在基本上任何年龄以及您可能正在服用的其他药物和药物的背景下了解您的生育能力。

Okay.

好的。

So that's the caloric either excess, okay, so men who are carrying excess body fat should try and get that body fat level down.

所以这就是热量过剩，好吧，所以体内脂肪过多的男性应该尝试降低体内脂肪水平。

Men who are in a healthier range of body fat percentage would be wise to not go into at least a severe caloric deficit, okay, probably no more than 500 calories per day caloric deficit for extended periods of time if you're thinking about conceiving or you want to maintain fertility.

身体脂肪百分比处于更健康范围内的男性明智的做法是，至少不要陷入严重的热量赤字，好吧，如果您正在考虑怀孕或想要保持生育能力，那么每天的热量赤字可能不会长期超过 500 卡路里。

And then I should just put this out there, and this wasn't part of the question, but I know there's a lot of interest nowadays in testosterone replacement therapy.

然后我应该把这个放在那里，这不是问题的一部分，但我知道现在人们对睾酮替代疗法很感兴趣。

Be aware, this is the critical point.

请注意，这是关键点。

If you take exogenous testosterone, even a little bit, even if you're "microdosing" it, so less than 100 milligrams per week or so, it will negatively impact your sperm count.

如果您服用外源睾酮，即使是一点点，即使您是“微剂量”，即每周少于 100 毫克左右，也会对您的精子数量产生负面影响。

It can be partially to completely offset by taking hCG, which is typically taken something like 500 IUs three times a week.

服用 hCG 可以部分或完全抵消，通常每周服用 3 次，每次 500 IU。

Some people do higher doses, et cetera, alongside the testosterone therapy.

有些人在睾酮治疗的同时会服用更高的剂量等。

But if you don't take hCG and you're taking any kind of exogenous testosterone, because of the negative feedback loop by which testosterone is made in the male body, it will deplete your sperm count.

但如果您不服用 hCG，而是服用任何类型的外源性睾酮，由于男性体内产生睾酮的负反馈循环，它会耗尽您的精子数量。

Okay?

好的？

And whether you can bring that sperm count back up with hCG and other therapies later on, usually the answer is yes, but sometimes the answer is no.

以后是否可以通过 hCG 和其他疗法恢复精子数量，通常答案是肯定的，但有时答案是否定的。

So you want to be very careful, very, very careful about using exogenous testosterone.

因此，使用外源性睾酮时要非常小心。

Do it in the context of a well-informed doctor.

在消息灵通的医生的背景下进行。

Let them know your fertility goals, and let them also tell you that your fertility goals may change over time.

让他们知道您的生育目标，并让他们告诉您您的生育目标可能会随着时间的推移而改变。

So if you're like, "I don't want kids," maybe someday you will and need to think about that.

因此，如果您想“我不想要孩子”，也许有一天您会并且需要考虑这一点。

Maybe even just freeze a sperm sample.

甚至可能只是冷冻精子样本。

Okay.

好的。

For women who on average carry higher percentages of body fat than do men, right?

对于平均体脂肪含量高于男性的女性来说，对吧？

The same general principle applies, and this is based on conversations that I've had with Dr. Natalie Crawford, who's a fertility expert, and I've had other fertility experts on the podcast, Dr. Tayese Al-Yabadi, and they agree on several things related to female fertility generally in this context of nutrition and calories and so forth, which is if a woman is carrying a much higher than is healthy percentage of body fat, there's a higher degree of inflammation in the body, and it would be wise to try and bring that percentage of body fat down somewhat or even considerably if the goal is to get pregnant.

同样的一般原则也适用，这是基于我与生育专家 Natalie Crawford 博士的对话，我在播客上还有其他生育专家 Tayese Al-Yabadi 博士，他们在与女性生育力相关的一些事情上达成了一致，通常是在营养和卡路里等方面，也就是说，如果女性体内的脂肪含量远高于健康百分比，体内的炎症程度就会更高，这是明智的做法如果目标是怀孕，则尝试稍微甚至大幅降低身体脂肪百分比。

The general principle of if you're carrying excess body fat, then trying to reduce that by virtue of eating a sub-maintenance, not by a ridiculous amount, but a sub-maintenance caloric intake for some period of time in a healthy way, still eating a nutrient-dense diet and so forth, getting enough protein, getting enough fiber, getting enough fruits and vegetables and micronutrients, but bringing that body fat percentage down often can help.

一般原则是，如果你体内脂肪过多，那么尝试通过吃次级维持来减少它，不是通过一个荒谬的数量，而是在一段时间内以健康的方式摄入次级维持热量，仍然吃营养丰富的饮食等等，摄入足够的蛋白质，摄入足够的纤维，摄入足够的水果和蔬菜以及微量营养素，但降低体脂百分比通常会有所帮助。

But as most everybody knows, if a woman's body fat percentage comes down too far, she may stop menstruating entirely, or it could adversely impact fertility in other ways.

但众所周知，如果女性的体脂百分比下降太多，她可能会完全停止月经，或者可能以其他方式对生育能力产生不利影响。

So that's really a discussion that you have to have with your OBGYN.

因此，这确实是您必须与妇产科医生进行的讨论。

The point being, you don't want to be too lean, nor do you want to be carrying too much excess body fat.

重点是，你不想太瘦，也不想携带太多多余的脂肪。

What all the physicians who work on either male and/or female fertility agree on is that you want to consume a low inflammation diet.

所有研究男性和/或女性生育能力的医生都同意，你想要吃低炎症饮食。

Okay, what's a low inflammation diet?

好吧，什么是低炎症饮食？

Well, immediately people jump to, okay, lots of fruits and vegetables and lots of fiber and Mediterranean diet.

好吧，人们立即转向，好吧，大量的水果和蔬菜以及大量的纤维和地中海饮食。

Yes, and we need to add a bit more information here.

是的，我们需要在这里添加更多信息。

High in micronutrient diet is something that's often overlooked.

高微量营养素饮食经常被忽视。

And in terms of reducing inflammation in the body, I'm aware of one study that talks about specifically what to do in addition to what not to do.

在减少体内炎症方面，我知道一项研究专门讨论了该做什么以及不该做什么。

Because I think we all now know too much hyper-processed food, too much packaged food, any food that can survive for long periods of time on the shelf in its near to ready to eat form is considered highly processed.

因为我认为我们现在都知道太多的超加工食品、太多的包装食品，任何可以在货架上以接近即食形式保存很长时间的食品都被认为是高度加工的。

When I talk about rice can sit for a long time on the shelf, but it has to be prepared.

当我谈到米饭可以在架子上放很长时间时，但它必须准备好。

So you're not really processing it, you're preparing it.

所以你并没有真正处理它，你只是在准备它。

But yes, fresh fruits and vegetables.

但是，是的，新鲜水果和蔬菜。

Yes, lean proteins like chicken and fish, probably some lean red meat like beef, if that's within your diet as well.

是的，鸡肉和鱼等瘦肉蛋白，可能还有牛肉等瘦红肉，如果你的饮食中也有的话。

Eating monounsaturated fats like olive oil.

吃单不饱和脂肪，如橄榄油。

I think we all know this stuff by now.

我想我们现在都知道这些东西了。

Lentils, rice, starches, but not too many.

扁豆、大米、淀粉，但不要太多。

So the whole idea behind this low inflammation diet is really also thinking about micronutrients that are going to be rich in fruits and vegetables, eating quality proteins.

因此，这种低炎症饮食背后的整个想法实际上也是在考虑富含水果和蔬菜的微量营养素，以及摄入优质蛋白质。

When I say quality proteins, it's about high-quality protein to calorie ratio.

当我说优质蛋白质时，指的是优质蛋白质与卡路里的比例。

Meaning look at foods like lean beef, chicken, fish, if you like shellfish, scallops, this sort of thing.

意思是看看瘦牛肉、鸡肉、鱼等食物，如果你喜欢贝类、扇贝之类的东西。

Think of those as quality protein with all the essential amino acids without a high caloric load.

将它们视为含有所有必需氨基酸且热量负荷不高的优质蛋白质。

The fruits, the vegetables, and some of the starches without excess fats.

水果、蔬菜和一些不含多余脂肪的淀粉。

And if you're going to eat fats, mostly unsaturated fats, maybe a little bit of saturated fat from the animal proteins.

如果你要吃脂肪，大部分是不饱和脂肪，也许还有一点来自动物蛋白的饱和脂肪。

That's basically the low inflammation diet.

这基本上就是低炎症饮食。

And I mentioned there's one thing specifically that has been shown in the human literature to reduce inflammation, and that's low sugar fermented foods.

我提到，人类文献中已经明确表明，有一种东西可以减少炎症，那就是低糖发酵食品。

Highly overlooked, highly beneficial.

高度被忽视，非常有益。

This has been shown in a beautiful study from my colleagues, Justin Sonnenburg and Christopher Gardner at Stanford University School of Medicine.

我的同事、斯坦福大学医学院的贾斯汀·索南伯格和克里斯托弗·加德纳的一项精彩研究证明了这一点。

People were given either a low sugar fermented food, sort of call to action to eat more of those each day or increase their fiber intake pretty markedly.

人们要么得到低糖发酵食品，呼吁人们每天多吃这些食品，要么显着增加纤维摄入量。

They did a ramp-up because you need to do that kind of slowly for a few weeks in order to get your system acclimated to it.

他们进行了加速，因为您需要缓慢地进行几周，以使您的系统适应它。

You don't want to go from no low sugar fermented foods to tons of them.

你不想从不吃低糖发酵食品到大量吃低糖发酵食品。

But slowly adding a few servings a day, one serving, two servings, up to about four servings a day, which isn't very much, by the way.

但每天慢慢加几份，一份，两份，最多一天四份左右，顺便说一下，这不算多。

A few spoonfuls here, some Bulgarian yogurt there, maybe some low sugar kombucha there, and you're getting essentially what they "prescribed" in this diet for the subjects.

这里几勺，那里一些保加利亚酸奶，也许那里一些低糖康普茶，你基本上得到了他们在这种饮食中为受试者“开出的”处方。

What they saw is that many inflammatory markers were significantly reduced in the low sugar fermented food group.

他们发现，低糖发酵食品组的许多炎症标志物显着减少。

Whereas in the fiber addition group, they found something interesting.

而在纤维添加组中，他们发现了一些有趣的事情。

Some people who significantly increased their fiber intake experienced a reduction in inflammatory markers.

一些显着增加纤维摄入量的人的炎症标志物有所减少。

Others had an increase in inflammatory markers.

其他人的炎症标记物有所增加。

Does that mean fiber is bad?

这是否意味着纤维不好？

No. It means that certain types of high-fiber foods might cause some inflammation in some people, not others, and that's an important discussion going forward.

不会。这意味着某些类型的高纤维食物可能会导致某些人而不是其他人出现炎症，这是一个重要的讨论。

Personally, I have family members who will take some psyllium husk, like a small amount of psyllium husk.

就我个人而言，我有家人会服用一些车前子壳，比如少量的车前子壳。

It's very inexpensive to increase fiber, so you could do that route, but ideally eating fruits and vegetables plus maybe a little bit of that for increasing fiber is going to benefit most people in terms of colon health and reducing inflammation.

增加纤维的成本非常低，所以你可以这样做，但理想情况下吃水果和蔬菜加上一点点增加纤维将有利于大多数人的结肠健康和减少炎症。

But the low sugar fermented foods is a recommendation that I've certainly adopted into my own life.

但低糖发酵食品是我在生活中采纳的建议。

I eat Bulgarian yogurt.

我吃保加利亚酸奶。

I eat sauerkraut.

我吃酸菜。

You have to eat the type that needs to be refrigerated, and the low sugar part is important.

一定要吃需要冷藏的类型，低糖部分很重要。

So no, we're not talking about beer.

所以不，我们不是在谈论啤酒。

We're not talking about sweetened pickles.

我们不是在谈论甜泡菜。

We're not talking about that sort of thing.

我们不是在谈论那种事情。

We're talking about the stuff that has to be in the refrigerator, natto, kimchi, and so on, and really striving for the low sugar variety.

我们谈论的是冰箱里必须有的东西，纳豆、泡菜等等，并且真正争取低糖品种。

So low inflammation diet.

所以低炎症饮食。

Okay, that's enough about diet.

好了，饮食方面就说这么多了。

I touched a little bit on TRT in discussions with the other people I mentioned earlier in this answer, as well as in the episode that I did about male and female fertility, which admittedly is a very long episode.

在与我之前在这个答案中提到的其他人的讨论中，以及在我关于男性和女性生育能力的那一集（诚然这是一个很长的集）中，我接触了一些 TRT。

In that episode, I did touch on some of the things that have some, I want to be really careful, have shown some positive impact on egg quality, which is an important metric when trying to conceive, as well as sperm quality.

在那一集中，我确实谈到了一些对卵子质量以及精子质量有积极影响的事情，我想非常小心，卵子质量是尝试怀孕时的一个重要指标。

I talked about some of those metrics as well.

我也谈到了其中一些指标。

And those include things like L-carnitine, coenzyme Q10.

其中包括左旋肉碱、辅酶 Q10 等。

Why would those be potentially useful?

为什么这些可能有用？

And I should mention, when having discussions with now three different fertility doctors about male and female fertility, so we're talking sperm and egg health and quality, all three of them say, "Yeah, I recommend to my patients coenzyme Q10.

我应该提到的是，现在与三位不同的生育医生讨论男性和女性生育能力时，我们谈论的是精子和卵子的健康和质量，他们三位都说，“是的，我向我的患者推荐辅酶 Q10。

I recommend to my patients some L-carnitine." Some fertility experts will also recommend other things.

我向我的患者推荐一些左旋肉碱。”一些生育专家还会推荐其他东西。

And for that, I'll just cue you to Natalie Crawford's excellent book titled "The Fertility Formula," as well as her podcast episode that she did with us, where she gets into some details of some other things that can be beneficial.

为此，我将向您推荐娜塔莉·克劳福德（Natalie Crawford）的优秀著作《生育公式》，以及她与我们一起制作的播客节目，其中她详细介绍了其他一些可能有益的事情。

Because some experts will recommend things like low-dose melatonin at night, presumably to improve sleep, perhaps other things as well.

因为一些专家会建议在晚上服用低剂量褪黑激素之类的东西，大概是为了改善睡眠，也许还有其他作用。

Some don't.

有些则不然。

Some will recommend DHEA, others not.

有些人会推荐 DHEA，有些人则不会。

So here I'm just going to focus on the overlap in the Venn diagram, as they say, where everyone says, "Yep, I recommend that to my patients.

因此，在这里我将重点关注维恩图中的重叠部分，正如他们所说，每个人都说：“是的，我向我的患者推荐这样做。

I don't think it's necessary for my patients, but as long as they're trying to increase their fertility, their egg quality, or their sperm quality, I suggest they do it if they can afford it." And that's L-carnitine and coenzyme Q10, both of which have been shown to, well, in the case of males, to improve sperm motility, not so much count, but motility and "quality" because that's a multi-metric label, quality, as well as egg quality.

我认为这对我的患者来说没有必要，但只要他们想提高生育能力、卵子质量或精子质量，我建议他们在负担得起的情况下这样做。”这就是左旋肉碱和辅酶 Q10，对于男性来说，这两种物质都被证明可以提高精子活力，不是数量，而是活力和“质量”，因为这是一个多指标标签，质量以及卵子质量。

And L-carnitine can be taken orally as capsules.

左旋肉碱可以胶囊形式口服。

Typically, those are higher dosages.

通常，这些剂量较高。

So those can be as high as 500 milligrams or 750 milligrams a day.

因此每天的摄入量可能高达 500 毫克或 750 毫克。

You don't absorb as much of it when you take it orally.

当您口服时，您不会吸收那么多。

Some people will actually do the injectable form of L-carnitine.

有些人实际上会注射左旋肉碱。

And then with coenzyme Q10, the dosage recommendations vary.

然后辅酶 Q10，剂量建议也有所不同。

I'll point you to Natalie's podcast with me.

我将向您介绍 Natalie 的播客。

We'll put a link to that particular segment in the show note caption.

我们将在节目注释标题中放置指向该特定片段的链接。

But these are the things that seem to help with egg quality and sperm quality.

但这些似乎有助于提高卵子质量和精子质量。

Why?

为什么？

Because they seem to indirectly, perhaps directly, but indirectly support mitochondrial health.

因为它们似乎间接地，也许是直接地，但间接地支持线粒体健康。

And so much of what's happening in conception and the formation of the early embryo is about taking that fertilized egg and creating more cells from it.

受孕和早期胚胎形成过程中发生的大部分事情都是关于获取受精卵并从中产生更多细胞。

And that's highly dependent on a number of different factors that mitochondria are critical for.

这高度依赖于线粒体至关重要的许多不同因素。

And mitochondrial health within the early embryo Within the egg and the sperm, but within the early embryo is crucial for the normal development to lead to a successful pregnancy.

早期胚胎中的线粒体健康在卵子和精子中，但在早期胚胎中对于正常发育和成功怀孕至关重要。

So I want to be really clear.

所以我想说得非常清楚。

I'm not saying that the linchpin factor in fertility is coenzyme Q10 or it's L-carnitine.

我并不是说生育能力的关键因素是辅酶 Q10 或左旋肉碱。

It's going to be multivariate.

这将是多元的。

I think the most important thing is to set a context for overall reproductive health.

我认为最重要的是为整体生殖健康设定背景。

So that's going to be body-wide, keeping inflammation relatively low through the low-inflammation diet, exercise being critical.

因此，这将是全身性的，通过低炎症饮食保持炎症相对较低，运动至关重要。

So yes, nutrition, sleep being a critical one to keep inflammation low and so on.

所以，是的，营养、睡眠是保持低炎症的关键因素等等。

A lot of it's age dependent.

很大程度上取决于年龄。

There probably is some genetic variation, but if somebody's struggling to achieve or maintain fertility or somebody's at the kind of age threshold where they're more and more concerned about these things, then it just stands to reason to do more to try and support fertility.

可能存在一些遗传变异，但如果有人正在努力实现或维持生育能力，或者某人正处于越来越关心这些事情的年龄阈值，那么采取更多措施来尝试支持生育能力是理所当然的。

So if you're trying to get your fertility in the right direction for you, well, these things have been shown to help.

因此，如果您想使自己的生育能力朝着正确的方向发展，那么这些事情已被证明会有所帮助。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例都正确，但不含糖。

Proper hydration is critical for brain and body function.

适当的水合作用对于大脑和身体功能至关重要。

Even a slight degree of dehydration can diminish your cognitive and physical performance.

即使是轻微程度的脱水也会降低您的认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for the functioning of all cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用 LMNT 可以轻松确保您获得足够的水分和电解质。

My days tend to start really fast, meaning I have to jump right into work or right into exercise.

我的日子往往开始得很快，这意味着我必须立即投入工作或立即锻炼。

So to make sure that I'm hydrated and I have sufficient electrolytes, when I first wake up in the morning, I drink 16 to 32 ounces of water with an LMNT packet dissolved in it.

因此，为了确保我有足够的水分和足够的电解质，当我早上第一次醒来时，我会喝 16 至 32 盎司的水，其中溶解有 LMNT 包。

I also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。

LMNT has a bunch of great-tasting flavors.

LMNT 有很多美味的口味。

In fact, I love them all.

事实上，我爱他们所有人。

I love the watermelon, the raspberry, the citrus, and I really love the lemonade flavor.

我喜欢西瓜、覆盆子、柑橘，而且我真的很喜欢柠檬水的味道。

So if you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim a free LMNT sample pack with any purchase.

因此，如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任意商品即可领取免费的 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

Okay, next question, please.

好的，请下一个问题。

Hello, Dr. Huberman.

你好，休伯曼博士。

This is Josimara from Brazil.

我是来自巴西的约西马拉。

My question is, as women enter perimenopause, what is the actual impact on mental health during this stage?

我的问题是，当女性进入围绝经期时，这个阶段对心理健康的实际影响是什么？

Is it common for women to experience more panic attacks or panic disorder symptoms, or are these not related to perimenopause?

女性经历更多惊恐发作或惊恐障碍症状是否很常见，或者这些与围绝经期无关？

If they are related, how long do these symptoms typically last?

如果它们相关，这些症状通常会持续多长时间？

Thank you so much.

太感谢了。

Thank you, Josimara.

谢谢你，乔西马拉。

I think that is the pronunciation of your name, and forgive me if it's not.

我认为这是你名字的发音，如果不是，请原谅我。

Thank you, Josimara, for your question.

谢谢约西马拉的提问。

We received a lot of questions about perimenopause and menopause, suggested treatments, what's new in the literature, and so on.

我们收到了很多关于围绝经期和更年期的问题、建议的治疗方法、文献中的新内容等等。

And so I just want to start off by saying that this topic and set of questions deserves an entire episode of the "Huberman Lab" podcast, or indeed several.

因此，我首先想说的是，这个主题和一系列问题值得“Huberman Lab”播客的一整集，甚至几集。

And I've been looking for guests to have this discussion with in more depth.

我一直在寻找嘉宾来进行更深入的讨论。

So I want to be very clear about that.

所以我想非常清楚地说明这一点。

We have also done a few episodes that cover perimenopause and menopause from different perspectives.

我们还制作了几集从不同角度介绍围绝经期和更年期的内容。

So we'll put a link to some of those in the show note caption.

因此，我们将在节目注释标题中放置其中一些内容的链接。

Just to take a step back from all of this, as most people know, perimenopause, menopause reflects massive changes in hormones, in particular estrogen, progesterone, and testosterone in women at a particular stage of their life.

退一步来说，正如大多数人所知，围绝经期、更年期反映了女性在生命特定阶段荷尔蒙的巨大变化，特别是雌激素、黄体酮和睾酮。

And it can be fairly gradual, or it can be more accelerated over a shorter time period.

它可以是相当渐进的，也可以在较短的时间内加速。

That means that the range of symptoms that women experience is highly variable from one to the next, and I think this has been part of the challenge in the literature.

这意味着女性经历的症状范围彼此之间差异很大，我认为这是文献中挑战的一部分。

The other big challenge in the literature is that indeed, there were far too few studies of perimenopause and menopause and possible treatments in the previous decades.

文献中的另一个重大挑战是，事实上，在过去的几十年里，对围绝经期和更年期以及可能的治疗方法的研究太少了。

We're now entering what hopefully is a new era where there's more studies devoted to women's health, perimenopause and menopause, but also PCOS, and indeed all the things that potentially differ between women and men as it relates to cancer, cancer treatments, nutrition, et cetera.

我们现在正在进入一个新时代，希望有更多的研究致力于女性健康、围绝经期和更年期，还有多囊卵巢综合症，以及所有与癌症、癌症治疗、营养等有关的女性和男性之间可能存在差异的事情。

There are a huge number of unanswered questions in the women's health space that hopefully will be resolved in the upcoming years.

女性健康领域还有大量悬而未决的问题，有望在未来几年得到解决。

Also, and many people are now aware of this, one of the largest scale studies about hormone replacement therapy for menopause, to some extent perimenopause, but it was mainly focused on menopause from some years back.

此外，许多人现在都意识到了这一点，这是关于更年期（某种程度上是围绝经期）激素替代疗法的最大规模研究之一，但它主要集中在几年前的更年期。

It's largely general consensus now.

现在这基本上已成为普遍共识。

There might be a few holdouts, but many, many people now conclude that the early conclusions of those studies were wrong.

可能会有一些人持反对态度，但现在有很多人得出结论，这些研究的早期结论是错误的。

Meaning the early studies concluded that hormone replacement therapy was either dangerous or ineffective or only mildly effective, and I think a large number of people, and this is independent of politics, this is independent of whether or not people are pro-hormone therapy or anti-hormone therapy, they will conclude that there does appear to be a beneficial effect of certain hormone replacement therapies for perimenopause and menopause if the therapies are started early enough.

这意味着早期的研究得出的结论是，激素替代疗法要么是危险的，要么是无效的，要么只是轻微有效，我认为很多人，这与政治无关，与人们是否接受促激素疗法或抗激素疗法无关，他们会得出结论，如果治疗开始得足够早，某些激素替代疗法似乎对围绝经期和更年期确实有有益的作用。

Meaning if the therapies were started too late, there was some evidence of some detrimental effects, perhaps.

这意味着如果治疗开始得太晚，可能有一些证据表明会产生一些有害影响。

But if the therapies were started early enough, either in menopause or perimenopause, then there were some beneficial effects observed that weren't advertised, weren't popularized enough on the basis of the actual data.

但如果治疗开始得足够早，无论是在更年期还是围绝经期，那么就会观察到一些没有被宣传的有益效果，根据实际数据也没有得到足够的普及。

So that's created a landscape now where fortunately, people are reevaluating those data, doing new studies, right, we always need more, but doing new studies to evaluate the best timing for hormone therapies.

因此，现在创造了一个局面，幸运的是，人们正在重新评估这些数据，进行新的研究，对，我们总是需要更多，但进行新的研究来评估激素疗法的最佳时机。

And when I say hormones, I'm deliberately being broad about that because we know that estrogen testosterone and progesterone and other hormones all change during perimenopause and menopause, and there are now different forms of hormone replacement therapy.

当我说激素时，我故意宽泛地说，因为我们知道雌激素睾酮和黄体酮以及其他激素在围绝经期和更年期都会发生变化，而且现在有不同形式的激素替代疗法。

To be very direct in answering this specific question, which was, is there a relationship between perimenopause and menopause, the changes in hormones, because it's not always reduction, sometimes it's increases in certain hormones, because all these hormones have intense interplay in terms of how they regulate themselves and each other.

非常直接地回答这个具体问题，即围绝经期和更年期之间激素的变化是否存在关系，因为它并不总是减少，有时某些激素会增加，因为所有这些激素在如何调节自身和彼此之间都有强烈的相互作用。

Is there a relationship between that and things like anxiety?

这和焦虑之类的事情有关系吗？

Now, the short answer is absolutely yes.

现在，简短的回答是绝对肯定的。

In perimenopause and menopause, when steroid hormones like testosterone and estrogen are changing, and other hormones as well, of course, like progesterone and on and on, so many hormones change during perimenopause, menopause, many cells are not just changing the way that they're, quote-unquote, "behaving." They're short-term physiologies, but some cells are turning off the expression of certain genes and proteins, and other cells are turning them on.

在围绝经期和更年期，当睾酮和雌激素等类固醇激素发生变化时，当然还有其他激素，如黄体酮等，许多激素在围绝经期、更年期期间发生变化，许多细胞不仅仅是改变它们“行为”的方式。它们是短期生理学，但一些细胞正在关闭某些基因和蛋白质的表达，而其他细胞则将它们打开。

And so we know that many hormones have a strong effect on neurons, nerve cells, in the circuits of the brain, including the hypothalamus, which regulates all sorts of things, hunger, sleep, body temperature.

所以我们知道，许多激素对大脑回路中的神经元、神经细胞有很强的影响，包括调节饥饿、睡眠、体温等各种事物的下丘脑。

And yes, it's also involved in anxiety.

是的，它也与焦虑有关。

You have the so-called hypothalamic pituitary adrenal axis, which is involved in the production of cortisol.

你有所谓的下丘脑垂体肾上腺轴，它参与皮质醇的产生。

So the short answer is yes, yes, and yes.

所以简短的回答是，是的，是的。

When hormones change, neural circuit activities change in the short term, but the propensity for those circuits to be active or hyperactive or hypoactive, not active enough, is going to be strongly regulated by steroid hormones as well.

当激素发生变化时，神经回路活动会在短期内发生变化，但这些回路活跃、过度活跃或活动不足、不够活跃的倾向也将受到类固醇激素的强烈调节。

Hormones in particular, they're impacting hundreds, if not thousands, of systems.

特别是激素，它们影响数百个甚至数千个系统。

So I don't throw all this out there to confuse any of you.

所以我不会把所有这些都扔在那里来迷惑你们。

It's simply to say that you should trust your experience.

这只是说你应该相信你的经验。

You have to trust your experience.

你必须相信你的经验。

If you're seeing a reduction in a particular hormone on a blood test in perimenopause or menopause, or frankly, at any stage of life, that is correlated in your experience with an increase in anxiety.

如果您在围绝经期或更年期，或者坦率地说，在生命的任何阶段，在血液测试中发现某种特定激素的减少，这与您的焦虑增加有关。

Can you really tack your change in anxiety to that hormone directly?

你真的能将焦虑的变化直接归因于激素吗？

In some cases, yes.

在某些情况下，是的。

In many cases, no, because there are just so many little tributaries of mechanistic overlap here.

在很多情况下，不会，因为这里有太多机械重叠的小支流。

I think the key takeaway is this.

我认为关键在于这一点。

The early studies that concluded that hormone replacement therapy was either not beneficial or could be detrimental were apparently flawed either by virtue of the conclusion, meaning the conclusion didn't match the data, or those studies weren't done correctly.

早期的研究得出的结论是激素替代疗法要么没有好处，要么可能有害，但结论显然有缺陷，这意味着结论与数据不符，或者这些研究没有正确完成。

The therapies, in many cases, were started too late.

在许多情况下，治疗开始得太晚。

And it does seem that starting these hormone therapies at the right time and at the right dosages, not surprisingly, is very important.

毫不奇怪，在正确的时间以正确的剂量开始这些激素治疗似乎非常重要。

So that almost forces the conclusion that if you're experiencing anxiety in perimenopause, menopause, while it may not be directly related or even indirectly related to a change in hormones, there is a mechanistic basis to suspect that it could be, and therefore you should absolutely talk to your doctor.

因此，这几乎迫使你得出这样的结论：如果你在围绝经期、更年期经历焦虑，虽然它可能与激素的变化没有直接关系，甚至间接关系，但有一个机制基础怀疑它可能是这样，因此你绝对应该和你的医生谈谈。

Any doctor that truly cares about your health should be willing to have a conversation about whether or not your levels of estrogen, perhaps even testosterone, progesterone, need adjusting through any number of existing therapies, many of which are very inexpensive nowadays, by the way, in order to bring things back to a place where you're feeling less anxious, more vital.

任何真正关心你健康的医生都应该愿意讨论你的雌激素水平，甚至睾酮、黄体酮水平是否需要通过多种现有疗法进行调整，顺便说一句，其中许多疗法现在非常便宜，以便让你感觉不那么焦虑，更有活力。

Whatever symptoms you may be struggling with, those could be overcome.

无论您遇到什么症状，都可以克服。

But of course, there are other ways to approach this as well.

当然，还有其他方法可以解决这个问题。

I will mention that on previous episodes of the podcast where I had experts in perimenopause and menopause on to discuss these specific issues, there was also a lot of discussion about the importance of eating a low-inflammatory diet to making sure that you get adequate sleep, and many people often say that in perimenopause and menopause, their sleep suffers.

我要提到的是，在之前的播客节目中，我邀请了围绝经期和更年期专家来讨论这些具体问题，也有很多关于低炎症饮食对确保充足睡眠的重要性的讨论，很多人经常说，在围绝经期和更年期，他们的睡眠会受到影响。

So whether or not that needs to be approached from the symptom level, like going after sleep specifically, like okay, you're going to make certain lifestyle changes to try and make it easier to get to sleep.

因此，无论是否需要从症状层面来解决这个问题，例如特别是在睡后，好吧，您都将做出某些生活方式的改变，以尝试使其更容易入睡。

But if there's middle of the night wakings, night sweats, these kinds of things, perhaps hormone therapies are going to get more at the foundation of those issues.

但如果出现半夜醒来、盗汗之类的情况，也许激素疗法会在这些问题的基础上发挥更多作用。

And any doctor that cares about you will be willing to have this multi-pronged conversation.

任何关心您的医生都会愿意进行这种多管齐下的对话。

Again, this is a absolutely critical area of women's health and therefore human health.

同样，这是妇女健康乃至人类健康的绝对关键领域。

We receive so many questions about it.

我们收到了很多关于它的问题。

I will apologize again for not getting into more depth about this, but that really deserves having an expert guest on the podcast to go into what's latest in this area in terms of the research and the clinical trials.

我会再次为没有更深入地讨论这一点而道歉，但这确实值得在播客上邀请一位专家嘉宾来探讨该领域在研究和临床试验方面的最新动态。

It's not happening fast enough, but there are new data, so stand by.

虽然发生的速度不够快，但有新数据，所以请等待。

We'll talk about it more soon.

我们很快就会详细讨论它。

Okay, next question.

好的，下一个问题。

Hello, Huberman Lab team and Andrew.

你好，休伯曼实验室团队和安德鲁。

My name is Nick Ferendo.

我叫尼克·费伦多。

I live in North Carolina, United States.

我住在美国北卡罗来纳州。

Me and my fiancée are getting married this October, and when planning our outdoor wedding ceremony, we got to thinking about whether doing the ceremony during the sunrise hours of the day or sunset hours of the day would have a different mental effect on our guests because of the sunlight being received during those two times, and didn't know if it was different or the same, and would love your input.

我和我的未婚妻将于今年十月结婚，在计划我们的户外婚礼时，我们必须考虑在一天中的日出时间或日落时间举行仪式是否会对我们的客人产生不同的心理影响，因为这两个时间接收到阳光，并且不知道它是否不同或相同，并且希望您能提供意见。

Thank you very much.

非常感谢。

Later.

之后。

Well, I never predicted that I'd be giving marriage advice on the Huberman Lab podcast, but here we go.

好吧，我从来没有预料到我会在休伯曼实验室播客上提供婚姻建议，但我们开始了。

Nick, and to your fiancée, congratulations.

尼克，还有你的未婚妻，恭喜你。

Super happy for you guys, and the fact that you're thinking about sunlight and its effect on your guests just shows not only a compassion for your guests, but that you're fully integrating your wedding and presumably your life together going forward in this incredible thing that is our circadian rhythm.

为你们感到非常高兴，事实上，你们正在考虑阳光及其对客人的影响，这不仅表明了对客人的同情心，而且表明你们正在将您的婚礼和可能的你们的生活完全整合在一起，在这个令人难以置信的事情中，这就是我们的昼夜节律。

In any event, the answer here can be pretty direct and brief, which is I would go for the sunset wedding, and I'll tell you why Otherwise, you're going to be getting ready very early in the morning, and typically people like some time to get ready for weddings.

无论如何，这里的答案可以非常直接和简短，那就是我会参加日落婚礼，我会告诉你为什么否则，你会很早就做好准备，通常人们喜欢一些时间来准备婚礼。

While I would say about 20% of people fall into this category that we call early birds by virtue of chronotype, meaning they are genetically hardwired to prefer to get up very early and to go to sleep very early.

虽然我想说，大约 20% 的人由于时间型而属于我们称之为早起的鸟儿的类别，这意味着他们在基因上天生就喜欢早起和早睡。

Most people are either night owls, they like to get up later, after 9:00 a.m.

大多数人都是夜猫子，他们喜欢晚起，比如早上 9:00 以后。

and stay up late, or the majority of people prefer to get up between 6:00 and 8:00 a.m.

熬夜，或者大多数人喜欢在早上 6:00 到 8:00 之间起床。

and go to sleep somewhere between 10:00 p.m.

晚上 10:00 之间去睡觉

and midnight.

和午夜。

That's just the majority of people in the world.

这只是世界上的大多数人。

And people are going to want to have time to prepare for the wedding ceremony.

人们希望有时间准备婚礼。

They're going to want to get up, hopefully get some sunlight, get dressed and do all those things.

他们会想要起床，希望能得到一些阳光，穿好衣服，做所有这些事情。

And it's going to be tough for people to push early into the day for an early ceremony.

对于人们来说，提早举行仪式是很困难的。

But of course, they're there to honor you guys, and they can do it.

当然，他们是来向你们致敬的，而且他们也能做到。

And I'm saying all of this because it illustrates a really important larger point, which is that although our circadian rhythm is a really powerful force in our energy levels and when we like to go to sleep, most everybody has the ability to stay up later than we would prefer to, meaning we can push a couple more hours past our normal to-bed time and stay up later.

我之所以这么说，是因为它说明了一个非常重要的更大的观点，那就是，虽然我们的昼夜节律对我们的能量水平来说是一个非常强大的力量，但当我们想要睡觉时，大多数人都有能力比我们想要的晚睡，这意味着我们可以比正常的就寝时间多推几个小时，然后熬夜。

But it's very hard for people to get into gear and be wide awake and alert earlier than their normal wake-up time.

但人们很难比正常起床时间更早地进入状态并保持清醒和警觉。

So you're being kind to all your guests by putting the event in the afternoon.

因此，您将活动安排在下午是对所有客人的善意。

I suppose the night owls will be happiest because to them, it's not still their morning, but it's kind of their early afternoon.

我想夜猫子们会最高兴，因为对他们来说，现在还不是他们的早晨，而是他们的下午早些时候。

To the people that tend to be on a more normal chronotype schedule, waking up between 6:00 and 8:00 a.m.

对于那些倾向于在早上 6:00 到 8:00 之间起床的人来说。

and going to bed between 10:00 and midnight, hopefully they'll stay for the entire party.

并在 10:00 到午夜之间睡觉，希望他们能在整个聚会上留下来。

I imagine you'll have a celebration of some sort, and they'll be able to do that just fine.

我想你们会举办某种庆祝活动，他们会做得很好。

They might get to bed a little bit later than they normally do.

他们可能会比平时晚一点睡觉。

They'll be just fine.

他们会没事的。

And the early risers might struggle with the party, but they'll be fine as well.

早起的人可能会与聚会发生冲突，但他们也会没事的。

It just so happens that by the time the ceremony rolls around at sunset, and I don't know what time of year, if it's going to be in the Carolinas or elsewhere, so I don't know exactly when the sun is setting.

碰巧的是，当仪式在日落时分进行时，我不知道一年中的什么时间，是在卡罗来纳州还是其他地方，所以我不知道太阳何时落山。

Now, we could get into details as to whether or not the ceremony is going to be east-facing or west-facing, but I don't think we need to do that.

现在，我们可以详细讨论仪式是面向东还是面向西，但我认为我们不需要这样做。

That's too down in the weeds.

那太低了。

Very simply, if you want to have the most number of people alert and rested and prepared and felt like they had enough time to get there, the few stragglers who are going to be late and all of that, make sure everyone's in attendance, I would go for the evening wedding.

很简单，如果你想让最多的人保持警惕、休息和准备，并感觉他们有足够的时间到达那里，少数掉队的人会迟到等等，确保每个人都出席，我会去参加晚上的婚礼。

And as a more general point going forward, I again wish you congratulations and definitely get that morning sunlight as a couple, if you can.

作为一个更普遍的观点，我再次祝贺你们，如果可以的话，你们一定能像情侣一样享受早晨的阳光。

If one of you sleeps in a little bit later, honor that too.

如果你们中有人晚睡一点，也要尊重这一点。

All right?

好的？

Chronotypes are a real thing.

时间类型是真实存在的。

Some people will argue that having aligned chronotypes and schedules is critical for a relationship.

有些人会认为，保持一致的时间类型和时间表对于一段关系至关重要。

Some people would argue that it's good to have slightly asynchronous ones.

有些人会认为稍微异步一点是件好事。

Look, there are no real studies on that, and were they to do those experiments, and I doubt they ever will, I think what you find is that either can work.

看，没有对此进行真正的研究，如果他们进行这些实验（我怀疑他们是否会这样做），我认为你会发现两者都可行。

Watching a sunrise together is great.

一起看日出真是太好了。

Watching sunsets together is great.

一起看日落真是太好了。

And watching both is even better.

两者都看就更好了。

Hello, my name's Kelly, and I had a question about recovering from a kidney donation surgery and what you can do following the surgery to retain as much muscle mass as possible during that recovery time.

你好，我叫凯利，我有一个关于从肾脏捐赠手术中恢复的问题，以及手术后可以做什么以在恢复期间保留尽可能多的肌肉质量。

Also, if there's anything you would do beforehand to increase the odds of less loss in that post-surgical time period.

另外，如果您可以提前做一些事情来增加手术后时间段内减少损失的可能性。

Thank you very much.

非常感谢。

Well, thank you for your question, Kelly, and really thank you for the incredible act that you're asking about, a kidney donation.

好吧，谢谢你的问题，凯利，也非常感谢你提出的令人难以置信的行为，即肾脏捐赠。

These things save lives.

这些东西可以拯救生命。

Gosh, there aren't even words for it.

天哪，甚至没有言语可以形容。

To give a kidney to save somebody's life, what a wonderful and remarkable thing.

捐肾救人，这是一件多么美妙而了不起的事情。

So thank you so much for that.

非常感谢你。

What a beautiful example of humans helping humans.

这是人类帮助人类的一个多么美好的例子啊。

How to best go into and recover from any surgery, and in particular, this one.

如何最好地进行任何手术并从手术中恢复，特别是这一次。

The short answer is go into it as fit and rested as you possibly can.

简而言之，就是尽可能保持健康和休息。

Now, life constraints will determine what that means for you, but it's very clear, and in particular, if you're thinking about maintaining muscle and maintaining general fitness and speed of recovery, that having your strength and your cardiovascular health as good as it can be heading into the procedure, and that also means not exhausting yourself or injuring yourself by over-training, is going to be immensely beneficial.

现在，生活限制将决定这对您意味着什么，但很明显，特别是，如果您正在考虑保持肌肉、保持总体健康和恢复速度，那么在手术前拥有尽可能好的体力和心血管健康，这也意味着不会因过度训练而精疲力尽或受伤，这将是非常有益的。

And I can say this because I have several friends who are surgeons that will say to me always that the athletes that come in, even if they're dealing with major surgeries, even if they're not pro athletes, they're just sort of recreational athletes, always recover faster.

我可以这么说，因为我有几个外科医生朋友总是对我说，进来的运动员，即使他们正在进行重大手术，即使他们不是职业运动员，他们只是休闲运动员，总是恢复得更快。

Why?

为什么？

Well, their metabolic health is better.

嗯，他们的新陈代谢健康状况更好。

Their circulation is better.

他们的循环更好。

And yes, they probably also are used to pushing into challenge, and coming out of surgery can be challenging.

是的，他们可能也习惯于迎接挑战，而手术结束后可能会充满挑战。

I've had surgeries before, and I can tell you that it's always striking to me how absolutely dreadful I would feel coming out of it.

我以前做过手术，我可以告诉你，手术结束后我会感到多么可怕，这总是让我震惊。

Two, three days, I'm just like, "Oh my God, I don't know how I'm ever..." And then five days later, like, "Wow, I can't believe how quickly I've healed." And I don't consider myself any kind of serious athlete.

两三天，我就像，“天哪，我不知道我是怎么......”然后五天后，就像，“哇，我不敢相信我康复得有多快。”我不认为自己是一个严肃的运动员。

I'm athletic.

我是运动型的。

I exercise and so forth.

我锻炼等等。

Those surgeries were when I was younger, from broken bones and things like that, so they weren't nearly as intense and invasive as what you're asking about here.

这些手术是在我年轻的时候进行的，是因为骨折之类的原因进行的，所以它们并不像你在这里问的那么激烈和具有侵入性。

But have your cardiovascular fitness in place if you have time before the surgery.

但如果您在手术前有时间，请保持心血管健康。

So great time to do, and I imagine you might be doing any number of things that I'm about to describe, but perhaps more as well.

这是一个很棒的时间，我想你可能会做我将要描述的许多事情，但也许更多。

But as we talked about earlier, at least one long, slow distance of about 45 minutes to an hour Zone two, three-ish cardio per week, some high-intensity interval training at least once per week, maybe twice, and something more moderate in the middle, kind of moderate intensity of about 30 minutes or so, and some strength training for both the lower body and the upper body, most probably on days other than the cardiovascular training, two to three days per week.

但正如我们之前提到的，至少进行一次大约 45 分钟到一小时的长距离、缓慢的距离，每周进行 3 次左右的有氧运动，每周至少进行一次高强度间歇训练，中间进行一些中等强度的训练，大约 30 分钟左右的中等强度，以及对下半身和上半身进行一些力量训练，最有可能在心血管训练以外的日子进行，每周两到三天。

And again, not over-training, right?

再说一遍，不要过度训练，对吧？

Not pushing yourself to try and get so fit that you're exhausted because you don't want to go into a surgery exhausted.

不要强迫自己努力保持健康，以免精疲力竭，因为你不想精疲力竭地去接受手术。

But you do want to go in getting adequate sleep.

但你确实想要获得充足的睡眠。

It's normal the night before a big surgery to perhaps not get as great sleep as you normally do.

在进行大手术的前一天晚上，可能无法像平时那样睡得好，这是正常的。

That's normal.

这很正常。

I think most surgeons will attest to the fact that while not ideal, that doesn't prohibit a really great recovery either.

我认为大多数外科医生都会证明这样一个事实：虽然不理想，但这并不妨碍真正的良好康复。

It's just normal, kind of pre-surgery anxiety is common.

这很正常，手术前的焦虑很常见。

But in the days and weeks before the surgery, being as rested as possible, and here's the big one, both going into and out of surgery.

但在手术前的几天和几周内，要尽可能地休息，这是最重要的，无论是进入手术还是手术结束。

And I know some of you are going to go, "Ah, here he is again with the sunlight thing." I will tell you, based on a lot of experience visiting people in the hospital, which was just adjacent to my lab at Stanford, these are people who are dealing with everything from cancer to surgery, patients of different ages.

我知道你们中的一些人会说，“啊，他又带着阳光的东西来了。”我会告诉你，根据我在斯坦福大学实验室附近的医院探访患者的大量经验，这些人正在处理从癌症到手术的各种问题，包括不同年龄的患者。

I sat in on, I didn't participate, of course, I'm not a surgeon, on a brain surgery recently up at UCSF, and I'll tell you in talking with the brain surgeons that when patients get and stay on a as normal as possible circadian rhythm coming out of surgery, it helps immensely.

我旁听了，我没有参加，当然，我不是外科医生，最近在加州大学旧金山分校进行了一次脑部手术，我会在与脑部外科医生交谈时告诉你，当患者在手术后恢复并保持尽可能正常的昼夜节律时，会有很大帮助。

There are even data showing that recovery from surgery and other illness in the hospital is significantly improved if the patient is next to a window where they get some natural light.

甚至有数据表明，如果患者靠近窗户，可以得到一些自然光，那么在医院接受手术和其他疾病后的康复效果会显着改善。

If you can't do that, really think about eye mask at night so that you can get it as dark as possible.

如果你做不到这一点，真的要考虑在晚上戴眼罩，这样你就可以把它弄得尽可能黑。

It's really hard in some hospitals to get it really dark and quiet because there's a lot of noise from the equipment, and people are coming in for the checks all night, and you have the night staff.

在一些医院里，要让环境变得真正黑暗和安静真的很困难，因为设备发出很大的噪音，而且人们整夜都进来检查，而且还有夜班工作人员。

Great eye mask for sleeping at night, great earplugs to keep it as quiet as possible so you can sleep on as normal as is possible for you schedule.

非常适合晚上睡觉的眼罩，很棒的耳塞，可以尽可能保持安静，这样您就可以按照自己的日程安排正常睡觉。

If you can be positioned next to a window-- I think if you're giving a kidney, they should put you next to a window and they should put you next to an east-facing window.

如果你可以被安置在窗户旁边——我认为如果你要捐献肾脏，他们应该把你放在窗户旁边，他们应该把你放在朝东的窗户旁边。

I don't know what hospital you're at.

不知道你在哪家医院。

This person is giving a kidney.

这个人正在捐肾。

They deserve to be near an east-facing window, darn it, for their recovery.

他们应该靠近朝东的窗户，该死的，为了他们的康复。

And that will allow you to get on and stay on a normal circadian schedule.

这将使您能够继续并保持正常的昼夜节律。

Or even west-facing, as we talked about earlier, get some ambient light in the early part of the day and get that outdoor time, some fresh air.

或者甚至朝西，正如我们之前谈到的，在一天的早些时候获得一些环境光，并获得户外时间，呼吸新鲜空气。

This is going to massively help your overall state.

这将对您的整体状态有很大帮助。

It's going to tremendously help your sleep, which is going to tremendously help reduce the inflammation post-surgically.

它将极大地帮助您的睡眠，这将极大地帮助减少手术后的炎症。

It's going to accelerate your healing and on and on.

它会加速你的康复等等。

This circadian rhythm stuff, folks, is real.

伙计们，这种昼夜节律的东西是真实的。

It is absolutely real, and it is foundational to our health.

它绝对真实，是我们健康的基础。

Then in terms of what you can do to just get back the muscle that you had or maintain it through this period, if you have been exercising and doing strength training and perhaps hypertrophy and strength training for some period of time going into this, you will be amazed at how quickly an atrophied limb or an overall reduction in muscle and strength comes back.

然后，就你可以做些什么来恢复你拥有的肌肉或在这段时间内保持它，如果你在这段时间一直在锻炼和进行力量训练，或许还有肥大和力量训练，你会惊讶于萎缩的肢体或肌肉和力量整体减少的恢复速度有多快。

A lot of the "muscle memory" that we talk about is skill-based muscle memory.

我们谈论的很多“肌肉记忆”都是基于技能的肌肉记忆。

I haven't ridden a bike in years, but I can still do it, muscle memory.

我已经很多年没有骑自行车了，但我仍然可以骑，肌肉记忆。

But there's the other kind of muscle memory, which is the nerve to muscle, the motor neuron to muscle, which controls muscular contractions, "memory," which is the reestablishment of strength, the reestablishment of hypertrophy when you had it prior.

但还有另一种肌肉记忆，即神经到肌肉、运动神经元到肌肉，它控制肌肉收缩，即“记忆”，它是力量的重建，是之前肌肉肥大的重建。

So regaining strength and muscle size is far easier than gaining it for the first time.

因此，恢复力量和肌肉大小比第一次获得要容易得多。

With the one exception being that when you're young, if you're in your late teens, early 20s, it's pretty easy to gain muscle fast when you first start exercising, but that tapers off pretty quickly after about a year or so.

唯一的例外是，当你年轻时，如果你十几岁、二十岁出头，刚开始锻炼时很容易快速增加肌肉，但大约一年左右后，肌肉就会很快减少。

And then you have to fight for every bit of it.

然后你必须为每一点而奋斗。

And as you get older, it's harder to get stronger and to build muscle, but you can do it.

随着年龄的增长，变得更强壮和锻炼肌肉会变得更加困难，但你可以做到。

Now, that's the conventional stuff, and even that doesn't sound that conventional.

现在，这就是传统的东西，甚至听起来也不那么传统。

I'm guessing that a lot of doctors probably are not talking about this.

我猜很多医生可能不会谈论这个。

But that's not because they don't talk about it, it's hard to prescribe to a lot of patients.

但这并不是因为他们不谈论它，而是很难给很多患者开处方。

And in particular, and here I'm calling out the hospitals, not Stanford Hospital, but other hospitals, they treat people, they want them to heal, they want to free up beds, they want to send them home, but the environment in the hospital is not circadian friendly to the patients or the staff.

特别是，在这里我要呼吁的是医院，不是斯坦福医院，而是其他医院，他们治疗病人，希望他们康复，他们想要腾出床位，他们想要送他们回家，但医院的环境对病人或工作人员来说昼夜节律并不友好。

It's just not.

事实并非如此。

It's not the nature of how hospitals work, and I'm not just talking about the emergency rooms.

这不是医院运作的本质，我也不仅仅是在谈论急诊室。

It's just not.

事实并非如此。

The bright lights, the noises in the middle of the night, and the lack of natural daylight coming through.

明亮的灯光、半夜的噪音以及缺乏自然光的照射。

And it has a negative impact.

并且它有负面影响。

It really does at multiple levels.

它确实在多个层面上发挥作用。

So you have to kind of push back on the system in order to try and get the best possible circadian environment, if you will.

因此，如果愿意的话，您必须对系统进行某种程度的抑制，以尝试获得最佳的昼夜节律环境。

Once again, Kelly, thank you ever so much.

凯利，再次非常感谢你。

You're a godsend for somebody out there, and we need more people like you.

你是天赐之物，我们需要更多像你这样的人。

Okay, before our last question, I just want to put a note out to Cody Morrison, who asked a great question about careers in science.

好的，在我们最后一个问题之前，我只想向科迪·莫里森提一个说明，他提出了一个关于科学职业的好问题。

First of all, Cody, good luck on your PhD defense.

首先，科迪，祝你博士答辩顺利。

Let me know how it goes.

让我知道进展如何。

Second, I'm happy to talk about post-docs with you.

其次，我很高兴与您谈论博士后。

I don't know if you're in neuroscience or another field.

我不知道你是在神经科学还是其他领域。

I'm not currently taking post-docs in my lab, but I've had several, including several who have laboratories of their own now, and graduate students who now have laboratories of their own as professors.

我目前没有在我的实验室接受博士后，但我已经有几个博士后，其中包括几个现在拥有自己的实验室的博士后，以及现在作为教授拥有自己的实验室的研究生。

So even though the landscape has changed, the funding and other landscapes have changed since I started my research lab, I have some things that perhaps will be of interest to you that we can discuss.

因此，尽管自从我开始我的研究实验室以来，情况已经发生了变化，资金和其他情况也发生了变化，但我有一些你可能会感兴趣的事情我们可以讨论。

So I'll be reaching out directly to you.

因此，我将直接与您联系。

And the only reason I didn't take your question publicly is because I think that most people listening are probably not in the research science track, but also because I'd like to give all your questions adequate time and obviously I have a soft spot for anyone who's seriously considering going into research science and would love to be of help in any way that I can.

我没有公开回答你的问题的唯一原因是因为我认为大多数听的人可能不属于研究科学轨道，而且因为我想给你所有的问题足够的时间，显然我对任何认真考虑进入研究科学并愿意尽我所能提供帮助的人情有独钟。

All right.

好的。

Final question for today.

今天的最后一个问题。

We'll do more in the future.

未来我们会做得更多。

Hello, Mr. Andrew Huberman.

你好，安德鲁·休伯曼先生。

My name is Kevin, and my question is, how does one find what they are truly passionate about?

我叫凯文，我的问题是，一个人如何找到自己真正热爱的事情？

Because anyone that follows you and what you do can safely assume that you're passionate about health, science, and teaching the community about those things.

因为任何关注您和您所做事情的人都可以放心地认为您对健康、科学以及向社区传授这些事情充满热情。

And as someone who just graduated from college and is finding themself in the world, and I'm sure I can speak for millions of other people, I was wondering if there was any science-backed evidence of being able to find what someone is really, truly passionate about.

作为一个刚刚从大学毕业并正在世界上寻找自己的人，我相信我可以代表数百万人，我想知道是否有任何科学支持的证据表明能够找到一个人真正真正热衷的东西。

Kevin, thank you so much for your question.

凯文，非常感谢你的提问。

This is a vital question in our lives, regardless of age.

无论年龄大小，这都是我们生活中至关重要的问题。

Oh, and congratulations on graduating college.

哦，恭喜你大学毕业。

That's no small feat.

这可不是一件小事。

I know people have mixed feelings nowadays about the value of degrees, et cetera.

我知道现在人们对学位的价值等有着复杂的感受。

I, and here I'm heavily biased, I'm a university professor, and I'm super enthusiastic about learning and teaching and all the rest, but I still think for many, not all, it's a wonderful choice, and it's no small thing to finish a degree.

我，在这里我有很大的偏见，我是一名大学教授，我对学习和教学以及其他所有事情都非常热衷，但我仍然认为对于许多人（不是所有人）来说，这是一个很好的选择，完成学位并不是一件小事。

So congratulations to you and to your family.

祝贺你和你的家人。

Finding your passion, that's a big question.

找到你的激情，这是一个大问题。

It's actually one that I touch on in the final chapter of my book, among other things in that chapter, and that's not a plug for the book.

实际上，我在本书的最后一章以及该章的其他内容中都谈到了这一点，但这并不是本书的插件。

It's just simply to say that I go into this in some detail beyond what I'm going to offer here, just for sake of time.

只是想说，为了节省时间，我将在此处提供的内容之外更详细地讨论这一点。

I'll do my best to give you and anyone else listening to this what I think are the key things, regardless of age.

我会尽力向您和其他聆听此内容的人提供我认为关键的内容，无论年龄如何。

First of all, if you don't know what your passion is, and even if you think you might, even if you are absolutely sure you do, it is absolutely critical that if you want to be successful, that you continue to be structured about your daily life.

首先，如果你不知道你的热情是什么，即使你认为你可能知道，即使你绝对确定你知道，如果你想成功，那么你继续结构化你的日常生活是绝对至关重要的。

Now, I don't mean over-optimization, doing every single health protocol.

现在，我的意思并不是说过度优化，执行每一项健康协议。

That's not what I'm talking about.

我说的不是这个。

What I'm talking about is you need to have a purpose each day in waking up, even if it's not the thing.

我想说的是，你每天起床时都需要有一个目标，即使这不是重点。

It doesn't feel like the thing.

感觉不像那件事。

So I think it's very important if you're a student to focus on your studies.

所以我认为如果你是一名学生，专注于你的学习是非常重要的。

If you're able to do that and not work, more power to you.

如果你能够做到这一点而不是工作，那么你就会拥有更多的力量。

Many people have to do that and work.

许多人必须这样做并工作。

If you're working a job, no matter how far from where you would like to be eventually, internally, if it's the completely wrong career for you, until you start to feel something pulling you or even just tilting you in a slightly different direction, it is vitally important to continue to take care of yourself, to try and get the sleep that you can, to get your morning sunlight, to get some exercise.

如果你正在从事一份工作，无论你内心最终想要的目标有多远，如果这对你来说是完全错误的职业，直到你开始感觉到有什么东西在拉着你，甚至只是让你朝着稍微不同的方向倾斜，继续照顾自己、尽量保证睡眠、享受早晨的阳光、进行一些锻炼是至关重要的。

Do those things.

做那些事。

Doesn't matter if you're a store clerk, you're selling shoes.

不管你是店员还是卖鞋的。

Long before I became a scientist, I worked in skateboard shops.

早在我成为科学家之前，我就在滑板店工作过。

I sold shoes.

我卖过鞋子。

I assembled Radio Flyer wagons and toys at a toy store.

我在一家玩具店组装了 Radio Flyer 货车和玩具。

I worked in a bakery.

我在一家面包店工作。

I had a paper route.

我有一条送纸路线。

I mowed lawns.

我修剪草坪。

I did all those things.

我做了所有这些事情。

I can't say that I loved all those jobs.

我不能说我喜欢所有这些工作。

Some of them I liked more than others.

其中一些我比其他人更喜欢。

Some of them paid barely anything.

他们中的一些人几乎没有支付任何费用。

Some of them paid a little better.

其中一些人支付的费用要好一些。

But it's just so important to stay busy and to continue to work and work on yourself.

但保持忙碌并继续工作并为自己努力是非常重要的。

And this isn't just theory, right?

这不仅仅是理论，对吧？

You're cultivating the skills that in some way you're going to apply to your passion once you find it.

你正在培养一些技能，一旦你找到了你的激情，你就会以某种方式应用这些技能。

Now, how do you find the passion?

现在，你如何找到激情？

The way you find the passion can be best summarized, not to sound mystical here.

找到激情的方式可以得到最好的总结，而不是在这里听起来神秘。

It sounds a little bit like a riddle, but the great Joe Strummer from The Clash, who, in my opinion, started the better band, The Mescaleros, later, which wasn't punk rock.

这听起来有点像一个谜语，但来自 The Clash 的伟大的 Joe Strummer，在我看来，他后来创立了更好的乐队 The Mescaleros，这不是朋克摇滚。

I don't even know if it's rock and roll.

我什至不知道这算不算摇滚。

It's just music.

这只是音乐。

Amazing.

惊人的。

He created three masterpieces later in his life.

他晚年创作了三部杰作。

He had this saying, which was literally called Strummer's Law, which is, "No input, no output." You need to be interfacing with the world in order to have ideas and to discover what your passion is.

他有一句话，字面意思是“斯特鲁默定律”，即“没有输入，就没有输出”。你需要与世界接触才能产生想法并发现你的热情是什么。

The other day, because I had a bunch of just kind of rote things to do.

有一天，因为我有一堆死记硬背的事情要做。

I had to handle a bunch of stuff that could be done kind of mindlessly, but it had to be done.

我必须处理一堆可以不经意地完成的事情，但它必须完成。

I was listening to a lecture on modern art history.

我正在听一场关于现代艺术史的讲座。

I just decided to put that in, modern art history documentary into YouTube, just saw what came up, and I discovered two artists that just completely blew my mind, and I love art.

我刚刚决定将其放入 YouTube 的现代艺术史纪录片中，刚刚看到了发生的事情，我发现了两位完全让我震惊的艺术家，我热爱艺术。

I love modern art.

我喜欢现代艺术。

I hadn't really gone down this rabbit hole of these two particular artists, and it doesn't really matter who they are or what they did, but in that listening, I had a couple of ideas about things related to the visual system that I worked on years ago and some interest that I have in eye health as it relates to some of this emerging peptide science field.

我并没有真正深入了解这两位特定艺术家的兔子洞，他们是谁或他们做了什么并不重要，但在聆听中，我对与我多年前研究的视觉系统相关的事情有了一些想法，并对眼睛健康产生了一些兴趣，因为它与一些新兴的肽科学领域有关。

Okay?

好的？

That's the way the brain works.

这就是大脑的工作方式。

It's taking different nodes of interest and combining them, and that's what your original contribution to the world, whatever it happens to be in, whether it's in exercise science or finance, or you're a high school teacher, those things are going to converge in the unique version that is you.

它将不同的兴趣节点结合起来，这就是你对世界的最初贡献，无论它发生在什么领域，无论是在运动科学还是金融领域，或者你是一名高中老师，这些东西都会汇聚成你自己的独特版本。

Now, the only way that you can find your passion is to keep an active interest in the world.

现在，您找到自己的热情的唯一方法就是对世界保持积极的兴趣。

That also means not getting pulled into other people's rabbit holes.

这也意味着不要被拉进别人的兔子洞。

You need to avoid two things critically.

您需要严格避免两件事。

These are the don'ts.

这些是不该做的事情。

Avoid drama, especially getting pulled into it, and avoid numbing out.

避免戏剧化，尤其是陷入其中，并避免麻木。

Anything that activates you, gets you angry, okay, that might be something that could turn into a sense of justice and advocacy.

任何能让你兴奋、让你生气的事情，好吧，这可能会转化为正义感和倡导感。

Great.

伟大的。

If that's your path, okay.

如果那是你的路，好吧。

Maybe you go into public policy or something of that sort, or into advocacy for animals or the world or a certain group of people.

也许你会涉足公共政策或类似的领域，或者为动物、世界或某一群人辩护。

Great.

伟大的。

But you have to be very careful that you're not getting pulled into meaningless dramas That you're not also numbing out, because a lot of what's out there in the world is designed to do one or two of those things.

但你必须非常小心，不要被卷入毫无意义的戏剧之中，也不要麻木不仁，因为世界上的很多东西都是为了做其中一两件事而设计的。

So stay structured in your life.

所以保持你的生活有条理。

Do some job.

做点工作。

Work.

工作。

This is critical.

这很关键。

I also think at a certain age, for some people earlier than others, because they have to, earning your own money just feels good, even if it's not a lot.

我还认为，在某个年龄，对于某些人来说，比其他人更早，因为他们必须这样做，自己挣钱感觉很好，即使不是很多。

Just earning your own money, putting it in savings, maybe spending some of it, putting it into an investment account, that kind of thing, feels really good.

自己挣钱，存入储蓄，也许花掉一些，存入投资账户，诸如此类的事情，感觉真的很好。

You're building something.

你正在建造一些东西。

That algorithm, that underlying operation of doing something, showing up, trying to be good at it, maybe even great at it, even though it's not your calling, sets the stage.

该算法，做某事的基本操作，表现出来，试图擅长它，甚至可能擅长它，即使这不是你的使命，奠定了基础。

It prepares you for when you get kind of pulled towards something.

当你被某件事吸引时，它会让你做好准备。

Oh, I'm really interested also in this aspect of fitness or this aspect of filmmaking.

哦，我对健身的这个方面或者电影制作的这个方面也很感兴趣。

And eventually you'll pick your trajectory.

最终你会选择你的轨迹。

And the key thing is to remember that's not your final trajectory.

关键是要记住这不是你的最终轨迹。

You're heading off on a vector that will take you someplace, that will take you someplace else, someplace else.

你正朝着一个向量出发，它将带你去某个地方，它将带你去另一个地方，另一个地方。

You may have one career, you may have several in your lifetime, but no input, no output.

你一生中可能只有一种职业，也可能有多种职业，但没有投入，就没有产出。

Remain curious and become good and ideally great at listening to your own inner compass, or I like to think about antennae.

保持好奇心，并变得善于倾听自己内心的罗盘，最好是擅长倾听自己内心的罗盘，或者我喜欢思考触角。

Occasionally I see something, I'm just like, wow, I don't know why it's interesting and I don't care.

偶尔我看到一些东西，我就想，哇，我不知道为什么它很有趣，但我不在乎。

You're inspired by it.

你受到它的启发。

Some element of it gets into your consciousness and you move forward with that.

其中的某些元素进入了你的意识，然后你就继续前进。

I actually have a notebook.

其实我有一个笔记本。

This is something I've done since my teens.

这是我从青少年时期就开始做的事情。

Early in my academic career, I had a list.

在我学术生涯的早期，我有一个清单。

I update that list, and I have names of different people.

我更新了那个列表，我有不同人的名字。

Some were from the world of science, some from health and fitness, some from art, some from music.

有些来自科学世界，有些来自健康和健身，有些来自艺术，有些来自音乐。

I'm not a musician.

我不是音乐家。

I have zero minus infinity musical talent, but I love music as a consumer.

我的音乐天赋为零负无穷，但我作为消费者热爱音乐。

I just really enjoy being a consumer of it.

我真的很喜欢成为它的消费者。

These are people whose kind of careers or what they did really impressed me.

这些人的职业生涯或所做的事情给我留下了深刻的印象。

They resonated with me.

他们引起了我的共鸣。

That's the thing, because a lot of people impress me, but it resonated with me.

就是这样，因为很多人给我留下了深刻的印象，但它引起了我的共鸣。

And over the years, I would cross some out and add some in.

多年来，我会删除一些并添加一些。

And in many ways, the career arc that I've taken, the passion arc or passions, plural, arc that I've taken is a reflection of all of that, plus my own unique experience.

在很多方面，我所采取的职业弧线，我所采取的激情弧线或激情，复数，弧线反映了所有这些，加上我自己独特的经历。

By the way, this was long before podcasts or even heard about personal development or any of that.

顺便说一句，这早在播客出现之前，甚至还没有听说过个人发展之类的事情之前。

Get in touch with what moves you, what wakes you up, what kind of gives you a charge in your body that's not meaningless drama, and also avoid numbing out.

了解什么让你感动，什么让你醒来，什么给你的身体带来能量，这不是无意义的戏剧，同时也要避免麻木。

And here's the other piece.

这是另一块。

If you're going to go down a particular path, this is so critical.

如果你要走一条特定的道路，这一点非常重要。

If you're going to go down a certain path, don't try and bring your unique spin into it too early.

如果你要走某条路，不要过早地尝试将你独特的风格带入其中。

Every career path, whether it's biological sciences or psychology or exercise physiology or finance, there's a chop wood, carry water phase of that where you have to develop the competency and go from unskilled to skilled and hopefully from skilled to mastery in that thing.

每一条职业道路，无论是生物科学、心理学、运动生理学还是金融学，都有一个劈柴提水的阶段，你必须发展能力，从不熟练到熟练，希望从熟练到精通。

And first of all, no one wants to work with a person that's trying to bring their own unique spin to the thing that they barely understand too early.

首先，没有人愿意与一个试图将自己独特的想法带入他们过早理解的事物的人一起工作。

Okay?

好的？

You have to get your chops in something.

你必须在某些事情上有所作为。

So you have to apprentice yourself to something.

所以你必须让自己成为一些东西的学徒。

And that can be very difficult for people who have a sense of self that they're a little different.

对于那些有自我意识、认为自己有点与众不同的人来说，这可能非常困难。

They don't want to do things the way everyone else does.

他们不想按照其他人的方式做事。

They need to see themselves, their unique gift in the thing.

他们需要看到自己，看到自己在事物中的独特天赋。

And I'll tell you what, you will be able to do that, and you can transform an entire field.

我会告诉你，你将能够做到这一点，并且你可以改变整个领域。

You will literally change the game of what you do, but you got to get the core mechanics and the basics first.

你将真正改变你所做的事情，但你必须首先获得核心机制和基础知识。

You don't get to come in there and be like, "I'm me, and I'm going to change the game." No. It's chop wood, carry water.

你不能一进来就说：“我就是我，我要改变游戏规则。”不，就是砍柴、挑水。

So that's like dribble, shoot, guard, pass, basketball, whatever.

这就像运球、投篮、防守、传球、篮球等等。

Whatever your, at that time, vocation turns out to be, you have to work through the core mechanics of that.

无论你当时的职业是什么，你都必须完成它的核心机制。

You have to see the things you're proficient at, the things that come naturally, and then, of course, there are going to be things that are much harder for you, and you're going to have to overcome those to be in that field.

你必须看到你擅长的事情，那些自然而然的事情，然后，当然，会有一些事情对你来说更困难，你必须克服这些事情才能进入那个领域。

And this can be a tough pill for a lot of people to swallow, but if you can accept that you're going to apprentice yourself to this thing for a short while, knowing that it's not, or a long while, knowing that it's not your final destination, and that you'll eventually be able to bring in some, probably not all, but some of your unique gifts to that craft, and that's where your unique contribution is going to come through.

对于很多人来说，这可能是一颗难以下咽的药丸，但如果你能接受这一点，你将在短时间内学习这件事，知道它不是，或者很长一段时间，知道这不是你的最终目的地，并且你最终将能够为这门手艺带来一些，可能不是全部，但一些你独特的天赋，这就是你独特贡献的地方。

So what I'm describing here are a number of different tributaries that all start with you that eventually converge in your unique gift to your passion.

所以我在这里描述的是许多不同的支流，它们都从你开始，最终汇聚成你对你的热情的独特天赋。

But in the meantime, stay structured, take care of yourself, avoid meaningless drama, don't numb out, try different things, develop a sense of taste, what moves you toward or away from things.

但与此同时，保持条理性，照顾好自己，避免无意义的戏剧性事件，不要麻木，尝试不同的事物，培养品味，是什么让你倾向于或远离事物。

Learn yum, yuck, meh.

学习嗯，嗯，嗯。

Like if you see something or like something in a given area of whatever, any vocation, like, yes, I love that, or no, I definitely don't like that, or meh.

就像如果你在任何特定领域、任何职业中看到某些东西或喜欢某些东西，比如，是的，我喜欢那个，或者不，我绝对不喜欢那个，或者嗯。

There can be some mehs and some yums, but the ugh, no, that's not going to work.

可能会有一些mehs和一些yams，但是呃，不，那是行不通的。

But with that said, once you take on something, you decide to do it, there are going to be some things that are hard.

但话虽这么说，一旦你决定做某件事，就会有一些困难。

Don't confuse that for yuck.

不要把它混为一谈。

It just means you haven't developed the skill set yet, and you're going to have to embrace and tackle certain things that are hard for you.

这只是意味着你还没有发展出相应的技能，你将不得不接受并解决某些对你来说困难的事情。

You have to chop wood, carry water for a while.

你得砍柴，挑水一段时间。

But once you go from unskilled to skilled, and you're starting to transition from skilled to mastery, and certainly once you've developed mastery in an area, then you can bring together or include some of your unique experience and do something truly unique, truly exciting, and transform your field, likely transform the world, because in some small or large way, you're going to transform the world.

但是，一旦你从不熟练到熟练，并且开始从熟练过渡到精通，当然，一旦你在某个领域发展了精通，那么你就可以汇集或包含一些你独特的经验，做一些真正独特、真正令人兴奋的事情，并改变你的领域，很可能改变世界，因为在某种程度上，你将改变世界。

So that's the recipe for finding your passion.

这就是找到你的激情的秘诀。

It's really about being you, but plugging yourself into some sort of system long enough to get really good at something so that then you can put your stamp on it.

这实际上是关于做你自己，但将自己融入某种系统足够长的时间，以真正擅长某件事，这样你就可以在上面留下自己的印记。

Worked for me.

为我工作。

All right, everyone.

好吧，大家。

That closes out our Huberman Lab podcast Q&A session.

我们的 Huberman 实验室播客问答环节到此结束。

I really appreciate all of you joining.

我非常感谢你们所有人的加入。

Extra special thanks to those of you that called in with questions.

特别感谢那些打电话提出问题的人。

And again, if your question wasn't selected for today, there's still a chance it will be selected for a future Q&A session of the Huberman Lab podcast.

再说一遍，如果您的问题今天没有被选中，它仍然有可能被选为 Huberman 实验室播客未来的问答环节。

And of course, to all of you, the question askers and all of you listening, thank you for your interest in science.

当然，感谢你们所有人、提问者和所有听众，感谢你们对科学的兴趣。