AMA 第1期：利用超昼夜节律、如何保护大脑、植物油解析及其他

欢迎收听休伯曼实验室播客，我们在这里讨论科学以及基于科学的日常生活工具。

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

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

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

今天是问答环节（AMA），属于我们的高级订阅内容。

Today is an Ask Me Anything or AMA episode, which is part of our premium subscriber content.

我们推出高级频道的目的是为标准的休伯曼实验室播客提供支持，该频道每周一更新一次，且对听众完全免费。

Our premium channel was launched in order to raise support for the standard Huberman Lab Podcast channel, which still comes out once a week, every Monday, and of course is zero cost to consumer.

高级频道还旨在支持斯坦福大学等顶尖高校开展的人体研究，这些研究有望在不久的将来催生改善心理健康、身体健康和表现的实用方案。

The premium channel is also designed to support exciting research being done at major universities like Stanford and elsewhere, research that's done on humans that should lead to protocols for mental health, physical health, and performance in the near future.

如果你想了解高级频道的订阅模式，请访问 hubermanlab.com/premium，每月10美元或每年100美元即可订阅。

If you'd like to check out the premium channel subscription model, you can go to hubermanlab.com/premium and there you can subscribe for $10 a month or a $100 a year.

我们还提供终身订阅选项。

We also have a lifetime subscriber option.

对于已经订阅休伯曼实验室播客高级版的听众，如果你正在观看或收听本节目，请前往 hubermanlab.com/premium 下载高级播客源。

For those of you that are already Huberman Lab Podcast Premium subscribers, and you're watching and or hearing this, please go to hubermanlab.com/premium and download the Premium Podcast Feed.

对于尚未成为Huberman Lab高级播客订阅者的听众，你们将能听到本集的前十五分钟左右内容，希望这能帮助你们判断是否希望成为高级订阅者。

And for those of you that are not already Huberman Lab Premium Podcast subscribers, you will be able to hear the first fifteen minutes or so of this episode, and hopefully that will allow you to discern whether or not you would like to become a premium subscriber.

闲话少说，我们开始回答你们的问题。

Without further ado, let's get to answering your questions.

和往常一样，我会努力做到清晰、简洁、全面，同时尽可能在每期AMA中回答更多问题，又不让这些环节变得过长。

And as always, I will strive to be as clear as possible, as succinct as possible, and as thorough as possible while still answering as many questions per AMA episode as I can without these sessions becoming unreasonably long.

我还想指出，如果你提出的问题本次AMA没有回答，很可能会在下一期AMA中得到解答。

I should also point out that if you asked a question and it was not answered this AMA, it may very well be answered in the next AMA.

第一个问题获得了大量点赞，意味着很多人希望得到这个问题的答案，它来自杰克逊·利普福特。

So the first question, which had a lot of upvotes, meaning many people wanted the answer to this question came from Jackson Lipfort.

问题是关于所谓的超昼夜节律。

And the question was about so called ultradian rhythms.

对于不熟悉超昼夜节律的人，超昼夜节律是指任何短于24小时的节律。

Those of you that are not familiar with ultradian rhythms, ultradian rhythms are any rhythms that are shorter than twenty four hours.

通常当人们提到或讨论超昼夜节律时，他们指的是90分钟的节律。

And typically when people ask about or talk about ultradian rhythms, they are referring to ninety minute rhythms.

我以前在播客中提到过这些。

I've talked about these on the podcast before.

杰克逊的问题是：你如何在日常工作中利用超昼夜节律？

And Jackson's question was, how do you use ultradian rhythms in your daily work?

这个问题还有更多内容，但首先，我确实会使用超昼夜节律。

There's more to the question, but first off, I do use ultradian rhythms.

也就是说，我利用我们每个人体内都存在这种节律的特点，每天进行一到两次，有时三次专注的脑力工作。

That is I leverage the fact that these do exist in all of us as a way to engage in focused bouts of mental work once or twice or sometimes three times per day.

然而，我对超昼夜节律的使用方式基于有关学习与记忆的科学研究，这可能并不只是从它们被称为90分钟节律这一点就能明显看出的。

However, I use them in a way that's grounded in the research on ultradian rhythms for learning and memory in a way that might not be obvious just from their name, that they are 90 rhythms.

接下来我会详细说明如何利用超昼夜节律来最好地激发神经可塑性，即大脑根据经验发生改变的能力，这种方式能帮助你每天获得一到两次，甚至三次专注的学习时段，从而显著加速认知类内容的学习，比如语言、数学、历史——无论是为了学业或工作，还是出于爱好或个人兴趣，同时也适用于身体技能的学习。

So I'll get into the details of how to use ultradian rhythms to best capture neuroplasticity, that is the brain's ability to change in response to experience, and in a way that should allow you to get one or two, or maybe even three focused bouts of learning per day, which can greatly accelerate learning of cognitive material, languages, mathematics, history for sake of school or work, or maybe just a hobby or a personal interest of some sort, and for skill learning in the physical domain as well.

杰克逊接着问：你之前提到过，你会尽量每天至少安排一个90分钟的专注时段，作为你工作和整体使命的一部分。

Jackson then went on to ask, you've mentioned before that you try to include at least one ninety minute focus block per day as part of your work and overall mission.

确实如此。

And indeed that is true.

我尽量每天至少完成一个这样的专注超昼夜节律时段。

I tried to get at least one of these focused ultradian rhythm blocks per day.

这是一个大约九十分钟的时段，我会专注于学习或进行一些认知上具有挑战性的任务。

That is a period of about ninety minutes where I'm focused on learning something or doing something that's cognitively hard.

不过，我通常目标是每天完成两个这样的时段。

Although typically I aim for two of these sessions per day.

他接着问，你能可持续完成的最多有多少个这样的时段？

He then goes on to ask, what is the maximum number of blocks you can perform sustainably?

这个问题的答案可能是四个。

The answer to that is probably four.

我说‘可能’是因为有些人日程和生活方式允许他们每天完成四个九十分钟的专注学习时段，但这非常罕见。

And I say probably because some people have schedules, lifestyles in which four ninety minute blocks of focused learning is possible per day, but that's highly unusual.

对大多数人来说，通常是一到两个，最多三个；四个则属于极其特殊的情况。

For most people, it's going to be one or two, maybe three, four I would place in the really extraordinary end of things.

也许当你在突击备考，或者成功参加了一次写作静修或学习静修，能将几乎所有非睡眠、非进食的时间都投入学习时，才有可能做到，但大多数人根本无法把生活安排成这样。

Maybe if you're cramming for exams or you've managed to go on a writing retreat or a learning retreat of some sort where you can devote essentially all of your non sleeping, non eating time to learning, but most people simply can't organize their life that way.

所以简短的回答是，对我来说，每天目标是一到两次，三次是极限。

So the short answer is for me, it's one or two per day is the target and three would be the maximum.

他接着问，你会休假或长时间中断这些超日节律训练吗？

He then went on to ask, do you take vacations or extended breaks from these ultradian rhythm sessions?

简短的回答是：不会。

And the short answer is no.

我通常每天都尝试进行，包括周末，但在周末，超日节律的专注学习可能只是读一本大约九十分钟的书，这可能不像我平时工作那样具有高度的认知挑战性。

Typically I try and do this every day and yes, even on the weekends, but on the weekend, the ultradian rhythm focused learning bout might just be reading a book for about ninety minutes or so, which might not be as cognitively difficult as it is for other sorts of work that I perform during the week.

我偶尔会因为各种原因完全错过一天，比如旅行、家庭事务等。

I occasionally miss a day entirely for whatever reason, travel, obligations related to family, etcetera.

但总体而言，我尽量每天都进行。

But in general, I try and do this every day.

我认为专注的神经回路——用非生物学的说法就是保持其温热状态——通过频繁使用，会更容易激活这些专注回路。

I do think that the circuits for focus are, I guess the non biological way to put it would be kept warm, but essentially that accessing the circuits for focus is made easier by accessing them regularly.

这是因为专注的神经回路本身确实具有神经可塑性。

And that's because the circuits for focus are indeed themselves amenable to neuroplasticity.

换句话说，你越强迫自己集中注意力，集中注意力就会变得越容易。

In other words, the more you force yourself to focus, the easier focusing gets.

现在我来回答问题的最后一部分，然后我会逐一介绍一些任何人都可以使用的工具，以利用超昼夜节律来促进认知学习、身体技能学习或两者的结合。

I'll now answer the last part of the question, and then I will go through and emphasize some tools that anyone can use in order to leverage ultradian rhythms toward learning about either cognitive learning or physical skill learning or a combination of the two.

杰克逊问的最后一个问题是你如果知道自己需要大幅增加每天的专注时间，你会如何安排这些专注时间以及如何从中恢复？

The last part of the question Jackson asked was, if you knew you needed to drastically increase the amount of focus you do daily, how would you schedule that focus and recover from it?

这个问题的这个方面非常好。

That's an excellent aspect to this question.

现在我将详细说明我如何使用和安排超昼夜节律。

And I will now give you the details of how I would use and schedule ultradian rhythms.

我来给你一个工具。

I'll offer you a tool.

我从未在《休伯曼实验室播客》中谈论过这个工具，而且我会破除一个关于超昼夜节律的常见误解——这个误解实际上指向了一种更容易最大化利用它们的方法。

I've never talked about this tool on the Huberman Lab Podcast, and I will dispel a common myth about ultradian rhythms that points to a, believe it or not an easier way to leverage them for maximum benefit.

正如我之前提到的，超昼夜节律是我们从出生到死亡都会经历的约90分钟一个周期。

Okay, so as I mentioned before, ultradian rhythms are these ninety minute cycles that we go through from the time that we are born until the time we die.

事实上，即使在睡眠期间，我们也在经历并受到这些超昼夜节律的支配。

Indeed, even during sleep, are experiencing and more or less governed by these ultradian rhythms.

这个问题和这个回答主要不是关于睡眠，但你要知道，当你晚上入睡直到早晨醒来，大约每九十分钟，你的睡眠模式——即深睡、浅睡和快速眼动睡眠所占的比例——就会发生变化，每个九十分钟的周期会触发下一个周期。

This question and this answer is not so much about sleep, but just know that when you go to sleep at night until you wake up in the morning, every ninety minutes or so your patterns of sleep, that is the percentage or ratio rather of slow wave sleep to light sleep, to rapid eye movement sleep changes in a way such that each ninety minute cycle gates the next cycle.

它就像为下一个九十分钟周期打开开关。

It sort of flips the on switch for the next ninety minute cycle.

然后这个九十分钟周期结束，再为下一个周期打开开关，如此循环往复。

Then that ninety minute cycle ends, flips the on switch for the next one and so on and so forth.

我提到这些，是因为在白天，情况同样如此，但大多数人并不知道自己的九十分钟超昼夜周期从何时开始。

I mentioned all that because during the daytime, the same thing is true, but most people don't know when the ninety minute ultradian cycles begin.

因为你想一想，你可能是被闹钟、房间里的噪音唤醒，或者只是自然地在某个九十分钟超昼夜周期的中途醒来。

Because if you think about it, you could wake up on the basis of an alarm clock or noise in the room or simply because you naturally wake up in the middle of an ultradian ninety minute cycle.

那么，这意味着，比如你在一个超昼夜周期的第六十分钟醒来，接下来的三十分钟清醒状态，对吗？

So does that mean for instance, that if you wake up sixty minutes into an ultradian cycle that the next thirty minutes of your waking, right?

因为那六十分钟需要延续到九十分钟才能完成一个超昼夜周期，所以醒来后的接下来三十分钟，是否仍属于你睡眠时尚未完成的那个超昼夜周期？

Because that sixty minutes needs to continue to 90 to complete an ultradian cycle that the next thirty minutes after waking are related to the ultradian cycle that you were still in during sleep?

还是它会开启一个新的超日节律周期？

Or does it start a new ultradian cycle?

答案是前者。

And the answer is the former.

即使你在周期中途醒来，那个超日节律周期仍会继续。

That ultradian cycle continues even if you wake up in the middle of it.

因此，许多想利用超日节律周期来辅助学习的人会问，那我怎么知道该在什么时候开始一个周期呢？

And so a lot of people who want to leverage ultradian cycles for learning will say, well, how do I know when to start one?

是不是从我按下秒表的那一刻开始计算？

Does it start when I hit my stopwatch?

我能直接设个闹钟然后工作九十分钟吗？

Can I just set a clock and work for ninety minutes?

简短的回答是否定的。

And the short answer is no.

这听起来可能不太理想，但好消息是，你可以通过问自己一个问题来找出当天第一个真正的超日节律周期何时开始：你醒来后什么时候最清醒？

And that might seem unfortunate, but the good news is that you can figure out when your first proper ultradian cycle of the day begins simply by asking yourself, when are you most alert after waking?

也就是说，如果你在早上7点醒来，假设那是一个超日周期的结束，或者你可能正处在一个超日周期的中间，这都没关系。

That is if you were say to wake up at 7AM and let's say that's the end of an ultradian cycle, or perhaps you're in the middle of an ultradian cycle, doesn't matter.

你需要观察或注意大约一天的时间，看看你在早上什么时候开始进入精神最警觉的状态。

What you need to watch for or pay attention to for a day or so is when you start to experience your greatest state of mental alertness in the morning.

在这里，我们可以抛开所有关于是否摄入咖啡因、是否补水等问题的变量和复杂因素。

And here we can discard with all the issues and variables around caffeine or no caffeine, hydrating or no hydrating.

运动是我们稍后会考虑的一个变量，但情况是这样的。

Exercise is one variable that we'll consider in a moment, but here's the deal.

这些超昼夜节律周期实际上是由所谓的糖皮质激素系统的波动触发的，这个系统调节皮质醇的释放。

These ultradian cycles are actually triggered by fluctuations in the so called glucocorticoid system, the system that regulates cortisol release.

正如你们中一些人可能听我说过的那样，皮质醇虽然经常被讨论为一种可怕的东西，比如慢性压力、皮质醇、皮质醇等等。

And as some of you have probably heard me say before, cortisol, even though it's often discussed as a terrible thing, it's chronic stress, cortisol, cortisol, etcetera.

皮质醇对健康至关重要。

Cortisol is essential for health.

每天早晨我们的皮质醇水平都会上升，这与增强的免疫功能、警觉性、专注力等有关。

And every day we get a rise in cortisol in the morning that is associated with enhanced immune function, enhanced alertness, enhanced ability to focus, so on and so forth.

事实上，我一直大力提倡的那个方法——人们应该在醒来后尽快让眼睛接触阳光——实际上会提升或增加清晨皮质醇的峰值水平。

In fact, the protocol that I'm always beating the drum about that people should get sunlight in their eyes as close to waking as possible, actually enhances or increases the peak level of cortisol that's experienced early in the day.

而这会启动一系列这样的超昼夜节律周期。

And that sets in motion a number of these ultradian cycles.

举个例子，如果你早上7点醒来，发现醒后第一个小时通常有点昏昏沉沉，或者某天恰好状态不佳，但随后你注意到自己的注意力和警觉性在上午9:30或10点左右开始达到峰值，那么你基本可以确定，第一个适用于学习的超昼夜节律周期大约会在9:30或10点开始进入最佳状态。

So for instance, if you wake up at 7AM and you find that for the first hour after waking, you tend to be a little bit groggy, or you happen to be groggy on a given day, but then you notice that your attention and alertness starts to peak somewhere around 09:30AM or 10AM, you can be pretty sure that that first ultradian cycle for learning is going to be optimal to start at about 09:30 or 10AM.

我该如何判断它是否真的是一个九十分钟的周期呢？

How can I say about if it's indeed a ninety minute cycle?

嗯，这正是底层神经生物学与这些超日节律交汇之处，为你提供一个具体的操作方案。

Well, this is really where the underlying neurobiology and these ultradian cycles converge to give you a specific protocol.

全天皮质醇的变化确实包括：如果你在清晨获得阳光、摄入咖啡因甚至进行一些锻炼，那么皮质醇会在一天早期出现一个大高峰，但通常这个高峰来得较早。

The changes in cortisol that occur throughout the day involve, yes, a big peak early in the day if you're getting your sunlight and caffeine and maybe even some exercise early in the day, but typically that peak comes early.

然后在这一天中，基线会轻微波动，它会下降，但也会略有反弹。

And then across the day, the baseline jitters a little bit, it comes down, but it bounces around a little bit.

如果我们测量你的糖皮质激素水平，它并不是一条平坦的线。

It's not a flat line if we were to measure your glucocorticoid levels.

每一个这样的小波动都对应着这些超昼夜周期的一次转变。

Each one of those little bumps corresponds to a shift in these ultradian cycles.

所以，如果你发现自己最清醒的时间是9点30分，或者从9点30分开始变得清醒，然后通常在10点左右达到注意力和专注力的高峰，这一点非常值得了解。因为控制神经可塑性的分子——也就是那些让神经系统能够学习、并真正在神经元之间形成新连接的神经元和其他脑细胞的变化——正是根据这些超昼夜周期波动的，而这基本上就是学习的基础。

So if you find that you are most alert at 09:30 or starting to become alert at 09:30, and then typically you have a peak of focus and concentration around 10AM, That is really valuable to know because the way that the molecules that control neuroplasticity, that is the changes in neurons and other cell types in the brain that allow your nervous system to learn and literally for new connections to form between neurons, which is basically the basis of learning, those fluctuate according to these ultradian cycles.

这意味着什么？

What does this mean?

这意味着，如果你的警觉性、专注力和精力（甚至可能是体能）的高峰大约出现在上午9点30分，那么我会建议你在那个时间点左右开始你的第一个用于学习的超昼夜周期。

This means if your peak in alertness and focus and energy could even be experienced as physical energy occurs at about 09:30AM, I would start your first ultradian cycle for learning somewhere around there.

当然，上午9:30会很理想，但上午10点也可以。

Certainly 09:30AM would be ideal, but 10AM would be fine as well.

然后你大约有一小时的时间，即使在这个超昼夜周期内，也能获得最大量的学习效果。

And then you have about one hour to get the maximum amount of learning in even within that ultradian cycle.

这就是目前存在很多困惑的地方。

This is where there's a lot of confusion out there.

人们认为，哦，超昼夜周期是九十分钟。

People think, oh, ultradian cycles are ninety minutes.

因此，我们应该在这九十分钟内保持专注力的巅峰水平。

Therefore we should be in our peak level of focus throughout that ninety minutes.

实际上，大多数人需要大约十到十五分钟才能进入非常深度的专注状态。

In reality, most people take about ten or fifteen minutes to break into a really deep trench of focus.

然后在接下来的一小时内，他们会周期性地从那种专注状态中跳脱出来，并需要刻意地重新集中注意力。

And then periodically throughout the next hour, they'll pop out of that focus and have to deliberately refocus.

这就是为什么如果可能的话，你会想要关闭WiFi连接，把手机放到另一个房间或者关掉它。

This is why if possible, you want to turn off wifi connections and put your phone in the other room or turn it off.

如果你确实需要使用手机或Wi-Fi，只需意识到这些东西对进入深度专注状态可能造成多大的干扰。

If you do need your phone or wifi, just be aware of how distracting those things can be to getting into a deep trench of focus.

但关键在于，这些九十分钟的周期在一天中会周期性出现，但在一天中较早的时候会有一个特定的时段。

But the point is this, these ninety minute cycles occur periodically throughout the day, but there is going to be one period early in the day.

这里我指的是大约从上午9:30或10点开始的这个时段。

And here I'm referring to this period of starting at about 09:30 or 10AM.

然后很可能在下午中后期还有另一个时段，这些时段对于专注学习来说是理想的。

And then likely another one in the mid to late afternoon that are going to be ideal for focused learning.

而这段专注学习时段，理想情况下你应该设定时钟、秒表或其他工具来测量九十分钟，但要假设在最开始会有些波动，那时你无法像期望的那样深度专注，之后你大约会有一小时的深度专注时间。

And that focused learning bout should ideally have you set your clock, a stopwatch or something to measure ninety minutes, but do assume that there's going to be some jitter at the front end where you're not going to be able to focus as deeply as you would like, then you'll get about an hour of deep focus.

然后你确实开始从这些超昼夜周期中过渡出来。

And then you really start to transition out of these ultradian cycles.

你如何知道下午的超昼夜周期何时发生？

How do you know when the afternoon ultradian cycle occurs?

嗯，就像在早晨一样，它之所以发生是因为在下午中后期，糖皮质激素系统会出现短暂但显著的升高。

Well, just as in the morning it occurs because there's a brief but significant increase in the glucocorticoid system in the mid to late afternoon.

我希望我能告诉你它会是下午2点或下午3点。

I wish I could tell you it's going to be 2PM or it's going be 3PM.

这真的取决于个人，比如你摄入咖啡因的时间、一天中的其他需求，但你可以学会识别这两个优化学习的最佳时段何时出现。

That's really going to depend on the individual when you ingest caffeine, some of the other demands of your day, but you can learn to recognize when these two periods for optimized learning will occur.

以下是关键原则。

And here are the key principles.

观察一两天，意思是留意你在上午（即从醒来到中午之间）何时达到身心能量的巅峰水平。

Watch for a day or two, meaning pay attention to when you have your peak levels of physical and mental energy in the morning, that is between waking and noon.

然后，再次在中午到大约下午六点或七点之间。

And then again, between noon and about six or 7PM.

尽管我确信有些作息较晚的人会在下午六点或七点左右达到他们的注意力和精力高峰，特别是如果他们像我认识的某些人一样，在上午十点或十一点左右才起床。

Although I'm sure that there's some late shifted folks that will experience their peak and focus somewhere around six or 7PM, especially if they're waking up around ten or 11AM as I know some people out there are.

一旦你根据自身日程确定了这些注意力和精力高峰出现的时间点，就在一天的前半段设置一个超日周期的计时器。

Once you know where those peaks and focus occur on your schedule, Set a stopwatch for one ultradian cycle in the early part of the day.

在这个例子中，我提到的是上午九点半，但如果你直到十点才能开始，那也没关系。

In this example, I was saying 09:30, but if you can't hop on it until ten, that's fine.

设定九十分钟的学习时段，将这段时间视为一个整体，排除所有其他干扰，但要明白在这九十分钟内，你大约只能保持约一小时的高度专注。

Set it for ninety minutes, consider that block wholly, meaning rule out all other distractions, but assume that within that ninety minute block, you are only going to be able to focus intensely for about one hour.

并且要知道，控制神经可塑性的分子都有名称，是的，脑源性神经营养因子BDNF是其中最著名的一种，但还有其他分子也参与其中。

And just know that the molecules that control neuroplasticity and these things have names and yes, brain derived neurotrophic factor BDNF is sort of the most famous of those, but there are others as well.

事实上，控制突触强度的受体——即神经元之间的连接，以及参与突触可塑性的一些神经递质和神经调节剂——它们都受到这些糖皮质激素超昼夜节律变化的调控。

In fact, the very receptors that control synaptic strength, the connections between neurons, some of the neurotransmitters and neuromodulators involved in synaptic plasticity, they undergo regulation by these ultradian changes in glucocorticoid.

然后尝试在下午捕捉第二个超昼夜学习时段。

And then try and capture a second ultradian learning block in the afternoon.

再次强调，前十分钟到十五分钟可以视为脑力热身，之后你大约能获得一小时的高效学习时间——虽然不完全是整整六十分钟，但大约是一小时。

Again, just knowing that the first ten or fifteen minutes consider it mental warmup, and then you get about an hour, it's not exactly sixty minutes, but about an hour to maximize learning.

所以，如果你想学习某些内容，也要尽量在这段时间内完成。

So if you're trying to learn something really capture it during that phase as well.

那么，是否存在第三次或第四次学习机会呢？

Now, is there a third opportunity or a fourth opportunity?

这直接关联到杰克逊的问题。

This relates to Jackson's question directly.

简短的回答是：其实没有，除非你是那种每天清醒时间（通常为12到16小时，或最多18小时）内只需要很少睡眠的人，否则在昼夜节律中，皮质醇系统通常只有两个主要高峰会触发这些周期的开始。

And the short answer is not really, unless you're somebody who requires very little sleep within the twelve or sixteen hours that one tends to be awake during the day or eighteen hours that one tends to be awake, there are really only two of these major peaks in the glucocorticoid system that trigger the onset of these circadian cycles.

当然，皮质醇水平在一天中会逐渐上升和下降。

Again, there's sort of a ramping up and a ramping down of glucocorticoids throughout the day.

但关键在于，你要根据自己的规律作息、咖啡因摄入、运动等情况，找出自己最专注的时间段。

But the real key here is to learn when you tend to be most focused based on your regular sleep wake cycle, caffeine intake, exercise, etcetera.

而且，这一点因人而异。

And again, that's going to vary from person to person.

你实际上只有两次机会或两个超昼夜周期来抓住关键时段，以完成最具挑战性的专注工作，也就是学习。

And you really only have two opportunities or two ultradian cycles to capture in order to get the maximum focus challenging work done AKA learning.

因此，对于那些希望学习大量内容或有机会抓住另一个超昼夜周期的人来说，另一个通常出现的时间段也是清晨。

So for somebody that wants to learn an immense amount of material or who has the opportunity to capture another ultradian cycle, the other time where that tends to occur is also early days.

有些人通过早起，并结合咖啡因、补水或短暂的高强度运动，可以促使皮质醇峰值提前，从而抓住一个发生在早上六点到七点半左右的晨间工作时段。

So some people by waking up early and using stimulants like caffeine and hydration or some brief high intensity exercise can trigger that cortisol pulse to shift a little bit earlier so that they can capture a morning work block that occurs somewhere, let's say between six and 07:30AM.

让我们以我们典型的例子来思考，比如我提到的那些大约七点起床的人。

So let's think about our typical person, at least in my example, that's waking up around 7AM.

然后我说过，他们的第一个超昼夜工作周期是否真正启动了，因为皮质醇的峰值通常出现在九点半或十点左右。

And then I said, has their first ultradian work cycle really flip on because that bump in cortisol around 09:30 or 10AM.

如果这个人把闹钟设在早上五点半，然后起床，在没有阳光时开启人工光源，打开更明亮的灯光，或者如果当时正好是日照季节，就让眼睛接触阳光。

If that person were say to set their alarm clock for 05:30AM, then get up, get some artificial light if the sun isn't out, turn on brighter artificial lights, or if the sun happens to be up that time of year, get some sunlight in your eyes.

但无论是否晒到太阳，只要进行一点短暂的高强度运动，比如跳绳十到十五分钟，或者做些开合跳，甚至出去慢跑一会儿。

But irrespective of sunlight were to get a little bit of brief high intensity exercise, maybe ten or fifteen minutes of skipping rope, or even just jumping jacks or go out for a brief jog.

这样做的结果是，皮质醇的峰值会开始提前。

What happens then is the cortisol pulse starts to shift earlier.

因此，第二天、第三天，以此类推，只要他们仍然坚持一早锻炼，并且最好也让眼睛接触一些光线。

And so the next day and the following day and so on and so forth, provided they're still doing that exercise first thing, and ideally getting some light in their eyes as well.

那么他们就能抓住皮质醇水平从大约早上7点上升到8点半的时机。

Well, then they have an opportunity to capture an increase in cortisol that is now shifted from about 7AM to about 08:30AM.

这样他们就能利用这一个小时进行工作。

So they can capture an hour of work there.

而且他们仍然会处于皮质醇上升阶段，这个阶段从9点半到10点持续到大约11点半左右。

And then they will also still be within that rising phase of cortisol in the 09:30 to 10AM block that lasts until about 11:30 or so.

他们可能会吃午餐，饭后或许会进行非睡眠深度休息，也可能不会，你是不是小睡一会儿其实并不重要。

They might have lunch, perhaps after lunch, they do a non sleep deep rest, maybe they don't, maybe you're a napper, maybe you're not, doesn't really matter.

到了下午，我推测通常会在较早的午后，比如两点或两点半左右。

And then in the afternoon, and I would suspect it would now be in the earlier afternoon sometime around two or 02:30 would be typical.

尽管确切的时间因人而异，但他们应该安排另一个90分钟的工作时段。

Although again, that exact time will vary person to person, then they would want to schedule another ninety minute work block.

这就是如何抓住三个工作时段的方法。

So that's how you can capture three.

现在你也能明白，为什么一天内完成四个超昼夜工作区块会极其罕见。

Now you can start to see also why capturing four ultradian work blocks would exceedingly rare.

人们一天醒着的时间通常没那么长。

It's just not typical that people are awake for that much of the day.

你总得睡觉吧。

You have to sleep at some point.

我还想提醒一下，如果你打算持续地更早起床，最好也试着早点睡觉，因为对学习而言，真正重要的是优质睡眠的质量和时长。

And I should mention that if you're going to force yourself to wake up earlier on a consistent basis, you probably should be trying to get to sleep a little bit earlier as well, because it's not just the quality, but the duration of quality sleep that really matters for learning.

我还应该提醒大家，神经元的实际重组并不会发生在任何专注的工作区块期间。

And I should also remind everybody that the actual rewiring of neurons does not occur during any focused work block.

它实际上发生在接下来的夜晚的深度睡眠中，以及非睡眠深度休息期间。

It actually occurs during deep sleep the following night and the following night and during non sleep deep rest.

这就是为什么非睡眠深度休息能加速学习，因为在休息状态下，神经元之间的连接会增强、减弱，或新增神经元，从而实现我们所说的‘学习’。

This is why non sleep deep rest can accelerate learning because it's in states of rest that the actual connections between neurons strengthen or weaken or new neurons are added in a way that allows for what we call learning.

好的，所以每天一到两个超昼夜工作区块是常态，三个已经非常罕见，四个则极为非凡。

Okay, so one or two ultradian work blocks per day is typical, three would be really exceptional and four would be extraordinary.

留意这些时段，也就是说，观察你通常在醒来前到中午之间、以及中午到就寝前这段时间里，何时感觉最专注、最清醒，前提是你的咖啡因摄入、运动和其他生活事件保持常态。

Look for them, meaning look to see when you are feeling most focused and alert typically in the period before waking and noon, and typically in the period between noon and bedtime, given your standard intake of caffeine and exercise and other life events.

请记住，尽管超昼夜工作块是90分钟，但神经可塑性最佳的触发时间其实只在这90分钟中的前60分钟内。

Please also remember that even though it's an ultradian ninety minute work block, the neuroplasticity is going to be best triggered within a sixty minute portion of that.

在你真正开始工作块之前，无法确切知道这60分钟从何时开始、到何时结束。

And there's no way to know exactly when that sixty minutes begins and ends until you actually begin the work block.

因此，这本质上是需要通过实践来验证的。

So this is really designed to be empirical.

你必须亲自去尝试。

You need to actually go do this.

你会再次注意到，刚开始很难集中注意力，但随后你会进入专注状态。

What you'll notice again is that it's hard to focus at first, then you'll drop into a state of focus.

你可能会分心，这完全正常。

You may get distracted, that's perfectly normal.

重新集中注意力，回到触发学习的状态。

You refocus, get back into triggering learning.

这正是你在做的事情——你在触发学习过程，然后会有一个逐渐减弱的阶段，之后你就会脱离这个超日工作周期。

That's really what you're doing, you're triggering learning, and then there'll be some taper and then you'll be out of the ultradian work block.

同样关键的是要理解，我自己和其他人都不应期望自己只在这九十分钟的工作周期内工作。

Now, it's also key to understand that myself and other people should not expect that they're only working during these ninety minute work blocks.

只是我们日常的许多需求，比如做饭、购物、收发邮件、短信和社交媒体，这些大多不需要那种我认为杰克逊所询问并希望最大化的高强度专注，也就是我提到的超日工作块所需的那种专注。

It's just that a lot of the sorts of demands of our day, including cooking and shopping for groceries and email and text messaging and social media, a lot of those things don't require intense focus of the sort that I believe Jackson is asking about maximizing and that I'm referring to when I talk about these ultradian work blocks.

最后一点是，我一直在讨论这些超日工作块和专注力等，是在让人联想到认知工作的背景下进行的。

And then as a final point, I've been talking about these ultradian work blocks and focus, etcetera, in a context that brings to mind ideas about cognitive work.

所以学习一门语言、学习数学、写作或创作、做与音乐相关的事情等等。

So learning a language, learning math, writing or creating, doing something related to music, etcetera.

但这些九十分钟的超日工作块也直接关系到身体技能的学习以及体育锻炼。

But these ninety minute Ultradian work blocks also directly relate to physical skill learning as well and to physical exercise as well.

所以，如果你是一个真正对提升健康水平感兴趣的人，并且你的健身需要高度集中注意力。

So if you are somebody who's really interested in improving your fitness and your fitness requires a lot of focused attention.

举个例子，当我周日出去长跑时——这是我健身计划的一部分——我会有意不去想太多事情。

So for instance, when I go out for a long run on Sundays, which is part of my fitness routine, I'm deliberately not thinking about much.

我只是想轻松地继续前进。

I'm just trying to cruise along.

我可能会稍微关注一下自己的步伐和步态，或者听一本有声书或播客，但通常我只是轻松地前进。

I might focus a little bit on my pace and stride, maybe an audio book I'm listening to or a podcast, but typically I'm just kind of cruising along.

低认知需求的工作。

Low cognitive demand work.

这些超昼夜工作时段可以最大限度地用于纯粹的认知工作。

These ultradian work blocks can really be maximized for pure cognitive work.

比如阅读类工作、音乐等，或者也可以用于技能学习。

So kind of book type work, etcetera, music, etcetera, or they can also be leveraged toward skill learning.

如果你正在学习如何跳舞、如何完成某个特定的运动动作，或者想提升某种需要高度专注、肌肉协调与认知投入的技能，那么这些时段同样非常适合激发神经可塑性，从而在所谓的运动技能领域取得进步。

So if you're trying to learn how to dance or how to perform a particular athletic move, or you're trying to get better at some skill that requires a lot of focus and alignment of muscular movement and cognitive demands, etcetera, well, then these are also going to be ideal for triggering neuroplasticity to get better in the motor skill based domain as it's called, etcetera.

如果你想了解更多关于神经可塑性的超昼夜变化和超昼夜训练，我当然会在标准的休伯曼实验室播客中进一步探讨，但如果你想在网上深入探索，可以搜索的关键词是——这并不是很多人知道的内容。

If you'd like to learn more about ultradian shifts in neuroplasticity and ultradian workouts, I will certainly do more on this in the standard Huberman Lab Podcast, but the keywords to look up if you want to explore this further online, it's not something that a lot of people know about.

它被称为迭代性元可塑性。

It's called iterative metaplasticity.

这方面的文献非常丰富，我很乐意在一期标准的播客节目中为你详细讲解。

It's a vast literature and one that I'd be happy to teach you in a standard podcast episode.

但为了尽快回答你们的更多问题，希望我刚才给出的答案足够完整、清晰且简洁，能让你们开始利用迭代式神经可塑性和昼夜节律这些强大的学习机制。

But in the interest of getting to more questions from you all, hopefully the answer I've given you now has been complete enough, yet clear enough and yet succinct enough that you can start to leverage these really powerful aspects of iterative metaplasticity and ultradian rhythms for learning.

我想指出的是，这些发生在九十分钟昼夜节律周期中的专注学习机会，是非常绝佳的时机。

And I'd just like to point out that these opportunities for focused learning that occur in these ninety minute ultradian cycles are really terrific opportunities.

它们每天至少会出现两次，你可以学会识别它们何时发生以及可能何时发生。

They are offered to you at least twice every day, and you can really learn to detect when they occur and when they're likely to occur.

你当然可以在二十四小时周期的其他时间学习，但任何试过熬夜突击备考的人，或试过在下午最困倦时学习的人，都清楚地知道，一天中有些时段我们学习效率最高。

You can certainly learn at other times in the twenty four hour cycle, but for anyone who's tried to stay up late at night cramming for an exam, or for somebody who's tried to learn during the sleepiest time of their afternoon, we can be very familiar with the fact that there are times of day in which we are best at learning.

正如我刚才所描述的，有办法捕捉这些时刻，而它们是非常宝贵的时刻。

And as I've just described, there are ways to capture those moments and they are valuable moments.

因此，尽管每天只有大约三小时，或者实际上只有两小时——因为几分钟前我提到过六十到九十分钟的周期——你仍应学会识别这些时刻，并将它们视为极其宝贵，甚至可以说，它们是你每天的生物节律为你提供的、能让你在几乎任何事情上都进步的最佳时机。

So even though it's just about three hours per day or really only two hours per day because of the sixty, ninety minute thing that I talked about a few minutes ago, learn to know when these occur and really treat them as valuable, maybe even wholly in the sense that they are really the times that are offered up to you each day by your own biology in ways that will allow you to get better pretty much at anything.

感谢你参与本次问答环节的开始部分。

Thank you for joining for the beginning of this Ask Me Anything episode.

要收听完整版以及未来这些'问我任何事'环节的节目，同时获取它们的文字稿、Huberman Lab播客标准频道的文字稿，以及在其他地方无法获得的独家高级工具，请访问 hubermanlab.com/premium。

To hear the full episode and to hear future episodes of these Ask Me Anything sessions plus to receive transcripts of them and transcripts of the Huberman Lab Podcast Standard Channel and premium tools not released anywhere else, please go to hubermanlab.com/premium.

简单提醒一下我们推出Huberman Lab播客高级频道的原因，主要有两点。

Just to remind you why we launched the Huberman Lab Podcast Premium channel, it's really twofold.

首先，是为了支持标准的Huberman Lab播客频道，该频道当然仍会继续每周一完整发布。

First of all, it's to raise support for the standard Huberman Lab Podcast channel, which of course will still be continued to be released every Monday in full length.

我们不会改变标准Huberman Lab播客的形式或任何内容，同时是为了资助研究，特别是针对人类的研究（而非动物模型），我想我们都同意人类是我们最感兴趣的物种。

We are not going to change the format or anything about the Standard Huberman Lab Podcast and to fund research, in particular research done on human beings, so not animal models, but on human beings, which I think we all agree is a species that we are most interested in.

我们将专门资助那些旨在为心理健康、身体健康和表现力开发更多方案的研究。

And we are going to specifically fund research that is aimed toward developing further protocols for mental health, physical health, and performance.

这些方案将通过所有渠道分发，不仅仅是高级频道，还包括所有渠道，如Huberman Lab播客和其他媒体渠道。

And those protocols will be distributed through all channels, not just the premium channel, but through all channels, Huberman Lab Podcasts and other media channels.

所以，这里的理念是深入解答你们迫切的问题，并让你们有机会支持那些首先提供此类答案的研究。

So the idea here is to give you information to your burning questions in-depth and allow you the opportunity to support the kind of research that provides those kinds of answers in the first place.

现在，高级频道一个特别令人兴奋的特点是，Tiny基金会慷慨提出，将通过高级频道为研究筹集的所有资金进行一比一匹配。

Now, an especially exciting feature of the premium channel is that the Tiny Foundation has generously offered to do a dollar for dollar match on all funds raised for research through the premium channel.

所以，这是一个极好的方式，他们将通过高级频道放大所有筹集的资金，进一步支持针对心理健康、身体健康和表现的科学及相关工具的研究。

So this is a terrific way that they're going to amplify whatever funds come in through the premium channel to further support research for science and science related tools for mental health, physical health, and performance.

如果您想订阅Huberton Lab高级频道，再次提醒，费用为每月10美元，或者您可以预付100美元购买全年服务。

If you'd like to sign up for the Huberton Lab premium channel, again, there's a cost of $10 per month, or you can pay $100 upfront for the entire year.

这将让您能够访问所有的AMA（问我任何问题）环节。

That will give you access to all the AMAs.

您可以提出问题并获得解答。

You can ask questions and get answers to your questions.

当然，你也会得到其他人提出的所有问题的答案。

And you'll of course get answers to all the questions that other people ask as well.

还会提供一些独家内容，比如AMA的文字稿，以及Huberman Lab播客节目中其他地方找不到的各种文字稿和方案。

There will also be some premium content such as transcripts of the AMAs and various transcripts and protocols of Huber Huberman Lab Podcast episodes not found elsewhere.

再次强调，您将支持针对心理健康、身体健康和表现表现的研究。

And again, you'll be supporting research for mental health, physical health, and performance.

您可以通过访问 hubermanlab.com/premium 订阅高级频道。

You can sign up for the premium channel by going to hubermanlab.com/premium.

再次提醒，访问 hubermanlab.com/premium 进行注册。

Again, that's hubermanlab.com/premium.

和往常一样，感谢您对科学的关注。

And as always, thank you for your interest in science.