AMA #3：适应原、禁食与生育能力、蓝牙/电磁辐射风险、认知负荷极限等

欢迎收听休伯曼实验室播客，我们将探讨科学及基于科学的日常工具。

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.

今天是一期问答环节（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，该频道每周一准时更新，且对用户完全免费。

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前沿研究，这些研究以人类为对象，有望在未来不久催生改善心理健康、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.

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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.

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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.

对于那些尚未成为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愿意成为高级订阅者。

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，我会力求尽可能准确、全面，同时又尽可能简洁。

And as always, I will strive to be as accurate as possible, as thorough as possible, and yet as concise as possible.

今天第一个问题是关于适应原的。

The first question today is about adaptogens.

你们中有些人可能听说过适应原。

Some of you may have heard of adaptogens.

我猜你们中的许多人可能没听说过适应原。

I'm guessing many of you have not heard of adaptogens.

适应原的严格定义仍在发展中，也就是说，目前还没有人能确切说明什么是适应原，哪些物质属于适应原，哪些不属于。

The strict definition of adaptogens is still evolving, meaning no one really knows what adaptogens mean and what's included in adaptogens and what's excluded from adaptogens.

但适应原最常见的定义是：一种通常作为补充剂或药物使用的化合物——当然，如果你深入思考，它也可能是一种行为——能够帮助你适应并缓冲压力。

But the most common definition of an adaptogen is a compound that is typically a supplement or a drug, although it could be a behavior if really you think about it, that helps you adapt to and buffer stress.

所以当你听到适应原时，会想到三大类适应原。

So when you hear about adaptogens, there are three main categories of adaptogens that come to mind.

第一类是存在于食物中的成分。

The first are things that are contained in food.

这些是可以在食物中轻松找到的维生素或微量营养素，但要获得这些物质，或者摄入足够剂量的适应原化合物以缓解压力，你必须食用种类非常有限的食物，或者大量食用这些食物。

So these would be vitamins or micronutrients that one could easily find in food, but one would have to consume a fairly restricted number or type of foods in order to obtain those things or consume a lot of those foods in order to get sufficient dosages of those adaptogen compounds in order to buffer stress.

这些成分的一些良好例子包括任何类型的维生素，无论是水溶性还是脂溶性，它们都能调节或减少所谓的活性氧物种。

Some good examples of these would be any kind of vitamin, either water soluble or fat soluble that can adjust or reduce what are so called reactive oxygen species.

这就引出了抗氧化剂对我们有益的观念。

And then that's what gives rise to this idea that antioxidants are good for us.

然而，在过去十年左右，情况发生了变化。

Now, the last ten years or so, there's been a shift.

发生了什么变化？

What shift has occurred?

大约十年前，你经常听到抗氧化剂、抗氧化剂、抗氧化剂，以及这种食物、那种超级食物中的抗氧化剂等等。

Well, about ten years ago, you often heard about antioxidants, antioxidants, antioxidants and vitamins, antioxidants in this food, this superfood, etcetera.

人们为什么谈论抗氧化剂？

And why were people talking about antioxidants?

为了提醒你，活性氧是细胞在受到压力或老化时产生的反应和分子，而抗氧化剂是能减少这些活性氧的化合物。

Well, just to remind you, reactive oxygen species are types of reactions and molecules that occur in cells when cells get stressed and or age and antioxidants are the compounds that reduce those reactive oxygen species.

活性氧对细胞有害，因为它们往往会阻碍线粒体的功能，而线粒体与细胞的能量产生密切相关。

Reactive oxygen species are bad for cells because they tend to hinder the function of mitochondria, which are associated with energy production in those cells.

那么我们确切知道些什么呢？

So what do we know for sure?

我们知道，随着细胞老化，或者任何细胞、生物系统、器官、组织等长期承受压力，这些细胞、组织和器官中的活性氧数量会增加，而抗氧化剂——包括某些维生素和一些微量营养素——能有效减少这些活性氧。

We know that as cells get older or as any cell or biological system, organ, tissue, etcetera, get stressed a lot over time, the number of reactive oxygen species increases in those cells and tissues and organs and antioxidants, which can include certain vitamins, but also some micronutrients are effective in reducing those reactive oxygen species.

过去十年中，我们了解到，活性氧是通过耗尽线粒体功能来削弱细胞功能的主要机制之一，但它们只是众多能削弱细胞和线粒体功能的机制之一。

Now what's occurred over the last ten years is that we know that reactive oxygen species are a major source of depleting cellular function by way of depleting mitochondrial function, but they are just one of many mechanisms that can deplete cellular function mitochondrial function.

因此，如今你仍会听到关于活性氧和抗氧化剂的讨论，但频率已不如从前。

So nowadays you'll hear about reactive oxygen species and antioxidants, but not as much as you used to.

现在，你更多听到的是炎症反应和炎症细胞因子也是一个问题。

Now you hear a lot more about inflammatory responses and inflammatory cytokines also being an issue.

事实上，所有这些问题都是值得关注的。

And the truth is all of these things are an issue.

回到关于适应原的问题，适应原包括这三类，我已经告诉过你们第一类，即食物中含有的维生素和微量营养素，它们可以减少活性氧物种以及其他细胞压力方面的问题，比如炎症细胞因子。

So going back to this question about adaptogens, adaptogens include these three categories, I've told you the first, which are the vitamins and micronutrients that are contained in food that can reduce reactive oxygen species and other aspects of cellular stress, such as inflammatory cytokines.

食物中有哪些这样的成分呢？

What are some of those things that occur in foods?

要回答这个问题，我们不妨想想哪些食物本身可以起到适应原的作用。

Well, in order to answer that, let's just think about what sorts of foods themselves can act as adaptogens.

人们普遍认为，深绿色叶类蔬菜——对于那些吃植物的人而言，我认为绝大多数人都吃植物。

It's commonly held that the dark leafy greens type foods, for those of you that eat plants, and I think the majority of people out there do eat plants.

我知道生酮饮食、狮子饮食以及其他一些饮食方式倾向于排除植物。

I know that the carnivore diet and lion diet and some other diets tend to exclude plants.

我们今天稍后会简要讨论这一点，但深绿色叶类蔬菜含有多种维生素和微量营养素，能有效减少活性氧物种和炎症细胞因子。

We'll address that briefly at some point in today's discussion, but dark leafy greens are known to contain a number of compounds in the form of vitamins and micronutrients that are very effective in reducing reactive oxygen species and inflammatory cytokines.

所以，如果你对适应原和适应原过程感兴趣，希望减轻压力、缓冲压力——当然，这在缓冲日常压力方面有其作用，有助于改善睡眠、提升细胞功能以延长寿命、增强运动表现和认知表现，这些都是合理的，也解释了为什么人们会对适应原感兴趣。

So if you're somebody who's interested in adaptogens and adaptogenic processes, reducing stress and buffering stress, which of course has its role in buffering daily stress in order to help you sleep better, to improve cellular function for longevity, sports performance, cognitive performance, that is all good and it makes sense why people would be interested in adaptogens.

但请记住，你首先应该考虑的两种主要适应原是行为和营养。

But remember that the two main adaptogens that you should think to first are going to be behaviors and nutrition.

我特意从营养开始讲起。

I've started with nutrition on purpose.

正如我提到的，我们稍后会谈到行为。

As I mentioned, we'll get to behaviors in a moment.

因此，如果你对适应原感兴趣，我强烈建议你每天至少摄入两到四份深绿色叶菜或十字花科蔬菜。

So if you're interested in adaptogens at all, I highly recommend that you include at least two to four servings of dark leafy greens and or cruciferous vegetables per day.

我认为这会非常有益。

I think that'd be highly advantageous.

请注意，过度加热深绿色叶菜或十字花科蔬菜实际上会破坏那些具有适应原作用的营养素和微量营养素。

And just be aware excessively heating dark leafy greens or cruciferous vegetables can actually destroy the very nutrients and micronutrients that act in an adaptogenic way.

这并不意味着你必须生吃西兰花或花椰菜。

That does not mean that you need to eat raw broccoli or cauliflower.

一想到那个我就想吐。

Just the thought of that makes me nauseous.

很难消化。

It's very hard to digest.

有些人可能喜欢，或者比其他人更容易消化。

Some people might like that or can digest it more easily than others.

所以，烹饪十字花科蔬菜和深绿色叶菜是完全没问题的，但不要煮过头。

So it's perfectly fine to cook your cruciferous vegetables and dark leafy greens, but you don't want to overcook them.

什么是煮过头，什么是煮得不够，温度上并没有严格的分界线。

What's overcooking and what's undercooking, there's no strict cutoff in terms of temperature.

但文献基本上指出，如果你把蔬菜加热到有色汁液渗出到汤或周围液体中时，最好连这些液体一起摄入，因为从十字花科蔬菜或深绿色叶菜中渗出的水分或液体里，含有大量你最初感兴趣的那些适应原分子。

But basically what the literature says is that if you heat vegetables to the point where the colored fluid is leaching out of them into a broth type, into water or whatever fluid surrounds them, well, then you would be well off to ingest that fluid as well because it contained in the water or the fluid that's leaching out from the cruciferous vegetables or from the dark leafy greens are going to be a lot of those very adaptogenic molecules that you're interested in the first place.

好吧，我可能在回答‘什么是适应原’这个问题时，用食物来讨论，让一些人感到意外。

Okay, so I probably surprised some people by starting off my answer to the question of what are adaptogens?

它们值得考虑和追求吗？

Are they worth thinking about and pursuing?

如果值得，我该如何通过饮食获取它们？

And if so, how can I get them by talking about food?

但我认为重要的是要明白，你可以从食物中获取大量适应原，事实上，一些最好的适应原确实来自深色绿叶蔬菜和十字花科蔬菜。

But I think it is important to understand that you can get a lot of adaptogens from food and indeed some of the best adaptogens do come from dark leafy greens and cruciferous vegetables.

因此，如果我不提这一点，那就失职了。

So I'd be remiss if I didn't mention that.

另外两类适应原是基于补充剂的适应原和行为适应原。

The other two categories of adaptogens are going to be supplement based adaptogens and then behavioral adaptogens.

同样，这里将适应原定义为任何能够以显著或有意义的方式缓冲压力，以支持细胞健康、器官健康以及整体日常生活的功能，包括睡眠、表现和心理健康。

Again, here adaptogen defined as anything that can buffer stress in a substantial or meaningful way in order to support cellular health, organ health, and overall daily living and functioning, including sleep and performance and mental health.

因此，第二类适应原是补充剂。

So the second category of adaptogen are going to be supplements.

同样，我想先退一步，确保我们对‘补充剂’的操作定义有清晰的理解。

And here again, I just want to take a step back and make sure that we are clear about our operational definition about what a supplement is.

我们曾经有一期节目专门讨论如何制定合理的补充剂指南，其中包括这样一个观点：对某些人来说，许多补充剂的最佳剂量是零。

We had an episode all about how to design a rational guide to supplementation, which included, for example, the idea that for some people, the optimal dosage of many supplements is going to be zero.

而对于其他人，剂量则会有所不同。

And for other people, the dosage will be something else.

但为了明确指出我之前那期节目中的核心观点，我现在想再次重申：许多人认为补充剂就是维生素补充剂。

But to really pinpoint the key message from that episode that I'd like to reiterate now, but a key message from that episode that I'd like to reiterate now is that many people think of supplements as just vitamin supplements.

因此，你常常会听到这样的说法：‘补充剂不就是贵价尿液吗？'

And for that reason, you'll often hear the argument, oh, well, aren't supplements just expensive urine?

你不能从食物中获取所有这些营养吗？

Couldn't you get all of that food?

你难道不是只是把水溶性维生素都排泄出去了，甚至还可能以不健康或不划算的方式储存了过量的脂溶性维生素，诸如此类？

Aren't you just urinating out all the water soluble vitamins and maybe even storing excess amounts of the fat soluble vitamins in a way that's unhealthy or not cost effective and so on.

当我们谈论补充剂时，没错，它确实可以包括维生素补充剂。

When we talk about supplements, yes, it can include vitamin supplements.

然而，有许多我们称之为补充剂的化合物并不是维生素补充剂，你无法从食物中获取它们，或者即使通过食物摄入，也无法获得足够有效的剂量来产生显著的生物学效应，除非摄入巨大的热量或强行突破肠胃的承受极限。

However, there are many compounds that we would describe as supplements that are not vitamin supplements and that you could not obtain from food or that you could never obtain from food insufficient enough qualities to have a robust positive biological effect without consuming an enormous number of calories or overriding your gut mechanically.

例如，假设有一种草药——我们稍后会讨论这类草药——它含有有效的适应原，但你根本不想吃这种植物本身，也不愿把它加入任何食谱中，那么这种草药——我们稍后会定义——很可能不是维生素补充剂。

For instance, if there were say a herb, and we'll talk about such herbs in a moment that contained an effective adaptogen, but you would never want to eat the plant itself or include that herb in any kind of recipe, well then chances are this herb, which we'll define in a moment, is not a vitamin supplement.

它甚至可能根本不宜被归类为补充剂。

It is probably not even best thought of as a supplement.

它最好被看作一种非处方药形式的化合物，虽然它不是处方药，也不需要处方就能购买。

It's best thought of as a compound that's sold over the counter, much like a prescription drug, although it's not prescription, it doesn't require prescription to get it.

因此，我们把许多类似的东西都归入‘补充剂’这个广义概念下。

So there are a lot of things like that that we include under the umbrella of this word supplements.

但不幸的是，正因为如此，很多人认为：‘你根本不需要补充剂。’

And unfortunately, because of that, a lot of people think, oh, you don't need supplements.

当然，严格来说你并不需要补充剂，但许多人确实从中获得了巨大益处。

And of course you don't need supplements per se, but many people do derive tremendous benefit from them.

在适应原的语境中，有两三种特别适合缓解压力反应，尤其是在大约两到三周的短期压力期内。

In the context of adaptogens, there are two or three in particular that can be very beneficial for buffering the stress response, especially over short periods of time of about two to three weeks.

那么，什么时候应该使用它们呢？

So when would you use these?

例如，如果你正处在特别高压的生活状态中，无论是由于家庭、人际关系、学业、工作压力，或是新添了孩子，或任何其他原因，又或者你生病了、正在从伤病中恢复，服用一种适应原形式的补充剂，实际上可以有效缓冲与皮质醇相关的激素和整体系统反应。

Well, for instance, if you are in a particularly stressful mode of life, either because of family or relational or school or work demands or new kid in the house or any number of different things, or you've been ill or you're recovering from injury, taking an adaptogen in the form of supplement can actually be very useful for buffering this hormone and the general systems is associated with called cortisol.

在一天刚开始、刚醒来时，体内皮质醇水平较高是完全健康的，但随后应逐渐下降，到下午和晚上时趋于平稳。

It's very healthy to have high levels of cortisol early in the day, shortly after you wake up, and then that ought to taper off toward the afternoon and evening.

然而，如果皮质醇在全天持续升高，或者皮质醇峰值出现得太晚，这已被斯坦福大学及其他机构的实验室证实与心理健康和身体健康问题相关。

However, if cortisol is chronically elevated throughout the day, or if that peak in cortisol is arriving too late in the day, that is known to be associated with mental health and physical health issues, has been shown by labs at Stanford and elsewhere.

这一现象已在动物模型和人类中得到证实。

It's been shown in animal models and in humans.

我之前多次提到过，我再提醒一次：将皮质醇峰值限制在清晨的最佳方法之一，就是一有机会就让眼睛接触晨光——太阳升起后，尽快到户外，面向太阳方向，即使在阴天也不要戴太阳镜，注视阳光5到30分钟，务必眨眼以避免损伤眼睛，等等。

Talked many times before, and I'll just remind you again, that one of the best ways to restrict that cortisol peak to the early part of the day is to get morning sunlight in your eyes as soon as you can, once the sun is up, get outside facing the direction of the sun, even on overcast days, don't wear sunglasses, look at it for five to thirty minutes, definitely blink so you don't damage your eyes, so on and so forth.

为什么是五分钟或三十分钟？

Why five minutes or thirty minutes?

在晴朗的日子里，五分钟应该就足够了，时间更长也没关系。

Well, five minutes on a clear day should be sufficient, longer would be fine.

同样，请记得适时眨眼以保护眼睛，根据需要眨眼，并面向太阳的大致方向。

Again, blink so that you protect your eyes, blink as needed, face in the general direction of the sun.

在阴天或云层非常厚重的日子里，你就需要在户外待更长时间。

On days when you have a lot of overcast or it's really dark dense cloud cover, well, then you'd want to be outside longer.

如果你因任何原因无法接触阳光，那么可以在室内使用明亮的人工光源来做同样的事，比如所谓的SAD灯或其他类似设备。

And if you don't have access to sunlight for whatever reason, then you want to do the same thing with bright artificial lights indoors, either so called sad lamp or otherwise.

这是将皮质醇峰值限制在一天早期的好方法。

That's a great way to restrict that cortisol peak to early in the day.

但即使你这样做，如果你由于某种原因生活压力大，即使你已经获得了早晨的阳光（我希望你有），你也在锻炼，努力改善和增加睡眠——正如我们所有人应该做的那样，那么你可能是一个考虑服用适应原类补充剂的人。

But even if you're doing that, if you have a stressful life for whatever reason, even if you're getting that morning sunlight, which I hope you are, you're getting your exercise, you're trying to sleep better and more as we all should most of the time, well, then you may be somebody who wants to take a adaptogen in the form of a supplement.

在缓冲皮质醇方面，三种非常有效的补充剂是南非醉茄、猴头菇和云芝，我先讲南非醉茄。

And the three supplements that can be very in buffering cortisol are ashwagandha, which I'll talk about first, lion's mane and chaga.

猴头菇和云芝属于真菌类。

Lion's mane and chaga are in the fungi group.

所以它们算作蘑菇，但不是致幻蘑菇。

So they count as mushrooms, they are not psychedelic mushrooms.

我们先来谈谈南非醉茄。

Let's talk about ashwagandha first.

南非醉茄位居榜首，因为它确实是一种非常有效的适应原。

Ashwagandha is at the top of the list because it is indeed a very potent adaptogen.

我怎么这么说呢？

How can I say that?

现在有许多研究，包括几项针对人类的优秀研究，表明每天服用两次、每次300毫克的南非醉茄可以显著缓冲皮质醇。

Well, there are a number of studies now, including several excellent ones in humans that report that taking two doses of three hundred milligrams of ashwagandha per day can very dramatically buffer cortisol.

因此，你几乎不可能通过食物获取这种剂量。

So this is something that you would have a near impossible time accessing from food.

我无法想象，除非你直接用南非醉茄的原料烹饪并精确提取，否则你只能通过补充剂形式获得这种剂量。

I can't imagine that unless you're cooking with the very sources of ashwagandha and extracting exact amounts that you'd be able to get this in any other form except supplement form.

因此，我将简要引用一篇论文，我们可以提供该论文的参考链接。

So here, I'm going to just briefly reference a paper and we can provide a reference link to this that is.

这是一篇发表于2012年的论文，此后有许多优秀的后续研究支持其结论。

This is a paper from 2012 that's had a lot of excellent follow-up papers that support it.

该论文的标题是《高浓度全谱南非醉茄根提取物在减轻成人压力与焦虑方面的安全性与有效性：一项随机、双盲、安慰剂对照研究》。

The title of the paper is a perspective randomized double blind placebo controlled study of safety and efficacy of high concentration of full spectrum extract of ashwagandha root in reducing stress and anxiety in adults.

这是一项非常出色的研究，虽然受试者数量不多，但涵盖了男性和女性，并且研究时间足够长，得以观察到一些非常有趣的结果。

And it's a really nice study, not a huge subject pool, but both men and women and is carried out for long enough that they got to see some really interesting results.

我认为最有趣的结果是，每天两次服用300毫克南非醉茄，导致血清皮质醇水平发生了巨大——我是说，极其显著的变化。

And I think that the most interesting result is that taking three hundred milligrams of ashwagandha twice a day led to enormous, I mean, just enormous changes in serum cortisol.

研究中观察到的统计显著性非常出色，具有极其高的统计显著性。

The statistical significance that they observed in the study was really fantastic, Fantastically high statistical significance.

他们在第15天观察到了印度人参的效果，当然，从第1天开始服用印度人参，之后在第30天和第45天也进行了观察。

They saw the effects of Ashwagandha on day 15, having initiated the Ashwagandha consumption on day one, of course, day 30 and day 45.

同样，这表现为人们感知到的压力显著降低。

And again, this was dramatic reductions in stress as perceived by people.

即主观压力和皮质醇水平。

So subjective stress and cortisol levels.

因此，印度人参在降低皮质醇方面非常有效。

So Ashwagandha is very potent at reducing cortisol.

如果你想用印度人参来缓解压力，你会如何总结这一点？

How would you recapitulate this if you wanted to use Ashwagandha to buffer stress?

有几个关键要点。

Well, a couple of key points.

前面提到过，你希望自己的皮质醇峰值出现在一天的早些时候。

Mentioned earlier that you want your cortisol peak to come earlier in the day.

因此，你不希望在一天早期就抑制皮质醇。

Therefore, you would not want to buffer cortisol early in the day.

事实上，皮质醇在一天早期达到峰值，能够全天提供抗炎、支持免疫、改善情绪的效果。

In fact, cortisol peaking early in the day provides an anti inflammatory immune supporting focus and mood supporting effect all day long.

因此，我建议人们在下午早些时候服用第一剂印度人参，剂量在250到300毫克之间。

So I would recommend that people take their first dose of ashwagandha anywhere from two fifty to three hundred milligrams sometime in the early afternoon.

而且，再次强调，应该在晚上服用，而不是早晨和下午各服一次。

And again, in the evening, as opposed to taking a morning dose and an afternoon dose.

此外，如果你锻炼的目的是为了促进适应性变化，比如肌肉肥大、力量提升，或改善任何类型的耐力——肌肉耐力或传统的心血管耐力，那么我建议你不要在运动前服用印度人参，因为部分适应性反应是由运动期间皮质醇水平升高触发的，这与运动中血压和静息心率的降低能带来最佳适应效果的原理类似。

Also, if you're somebody who's exercising for sake of trying to induce adaptations like hypertrophy, the growth of muscles or strength, or improve your endurance in any way, muscular endurance or more traditional cardiovascular endurance, then I recommend that you not take your ashwagandha prior to exercise because part of the adaptation response is triggered by increases in cortisol during exercise, sort of in the same way that some of the best adaptations to exercise are reductions in blood pressure and resting heart rate.

而这些效果正是由运动期间血压和心率的升高所刺激的。

And those are stimulated by increases in blood pressure and increases in heart rate during exercise.

这正是这些生物系统的工作方式。

That's just how these biological systems work.

所以，核心要点非常简单。

So the takeaway is pretty simple.

如果你有兴趣使用南非醉茄作为适应原，我会建议尽量将其限制在一天中较晚的时间服用，而不是在锻炼前，分为两次剂量，每次250至300毫克。

If you're interested in using ashwagandha as an adaptogen, I would restrict it to later in the day if you can and not before exercise divided into two doses of two fifty to three hundred milligrams.

这篇论文以及其他类似的研究似乎都表明了这一点。

That's what this paper and other papers like it seem to indicate.

关于南非醉茄还有一个非常重要的最后一点，那就是如果你打算服用南非醉茄，我建议不要像这项研究中那样服用超过一个半月。

And then a very important final point about ashwagandha, which is that if you're going to take ashwagandha, I recommend not taking it for longer than a month and a half as they did in this study.

事实上，我建议你只在经历中度到极度压力期间服用南非醉茄。

In fact, I would suggest that you only take ashwagandha around periods of kind of moderate to extreme stress.

什么是适度，什么是极端，这将取决于你正在经历什么。

What's moderate, what's extreme is going to depend on what you're going through.

只有你自己知道你能承受多少压力和生活事件。

Only you know how much stress and life events you tolerate.

所以如果你睡眠有问题且这对你来说不寻常，或者你正面临非常困难的生活状况、过度的职场要求或刚有新生儿，正如我之前提到的，那么在下午和晚上用南非醉茄缓冲压力、降低皮质醇水平可能对你非常有益。

So if you've had trouble sleeping and that's unusual for you, or you're dealing with a very difficult life circumstances or excessive work demand or a new kid, as I mentioned before, well then buffering stress with Ashwagandha, buffering cortisol in the afternoon and evening can be very beneficial for you.

但之后我会说，最多大约三十天后，我建议至少休息两到四周。

But then I would say after about thirty days maximum, I would take at least two to four weeks off.

两周可能就足够了，但最好停用四星期，因为你不想长期抑制皮质醇。

Two weeks is probably enough, but four weeks off because you don't want to chronically buffer cortisol.

这并不是个好主意。

It's just not a good idea.

但话说回来，我认为灵芝是一种非常强大的适应原。

But that said, I think ashwagandha is a very powerful adaptogen.

我会将其列为基于补充剂的适应原之首，但请记住，即使你服用基于补充剂的适应原，也不意味着你可以放弃通过食用深绿色叶菜和十字花科蔬菜所获得的营养和行为型适应原效应。

I would place at the top of list of supplement based adaptogens, but keep in mind that even if you're taking a supplement based adaptogen, that's no reason to abandon the nutrition and behavioral type adaptogenic effects that you can create through eating dark leafy greens, cruciferous vegetables.

我们稍后会讨论行为方面。

Then we'll talk about behaviors in a moment.

另外两种基于补充剂的适应原，如我之前所说，是狮子鬃毛蘑菇和云芝。

The other two supplement based adaptogens, as I mentioned, are lion's mane mushroom and chaga.

我经常被问到狮子鬃毛蘑菇和云芝作为神经增强剂或‘聪明药’的 purported 作用。

And I get asked a lot about lion's mane and chaga for sake of their purported roles in acting as nootropics as smart drugs.

关于狮子鬃毛蘑菇和云芝在神经增强作用方面的有益证据较少。

There are fewer data on the beneficial roles of lion's mane and chaga for sake of nootropic effects.

我们将来会专门做一期关于神经营养素的节目，但已有几项研究表明，灵芝和猴头菇补充剂可以改善记忆力，甚至可能提升与创造力相关的发散性思维。

We'll do an entire episode on nootropics at some point, but there have been a few studies showing that lion's mane and supplementation and chaga supplementation can improve memory and maybe even divergent thinking associated with creativity and things of that sort.

再次强调，这些并不是致幻蘑菇。

Again, these are not psychedelic mushrooms.

不过，有充分的数据表明，每天服用1000毫克（即1克）的猴头菇，或500至1500毫克的云芝，可以作为适应原，再次降低皮质醇水平，同时主要减少在经历重大心理或生理压力时大量循环的促炎细胞因子，比如白细胞介素6及相关分子。

That said, there are good data showing that a thousand milligrams, that is one gram of lion's mane per day and or, okay, these, we'll talk about the and or portion in a moment and or chaga mushroom at five hundred to fifteen hundred milligrams per day can act as adaptogens in again, reducing cortisol, but also, and mainly reducing some of the anti inflammatory cytokines that are known to circulate in high abundance when you're under a lot of psychological and or physical stress, things like interleukin six and some related molecules.

所以，这是我给你的建议。

So here's what I would recommend.

如果你有兴趣尝试适应原，正如你们中一些人可能知道的——你们听过我那期关于理性补充指南的节目——我非常推崇主要使用单一成分的补充剂，这样你可以找出最适合自己的剂量，并按需灵活增减这些适应原。

If you are interested in exploring adaptogens, I'm a big fan as some of you probably know, you heard that episode on rational guide to supplementation, I'm a big fan of mainly focusing on taking supplements in single ingredient formulations so that you can figure out what dosages are best for you and so that you can toggle in and out those adaptogens as needed.

当然，我也支持使用某些复方混合制剂。

So I, of course, am a fan of taking certain blends and mixes.

我们这个播客经常提到的一款产品，从一开始我们就作为赞助商合作，而我在拥有播客之前就已经服用十年了，那就是Athletic Greens。你们可能注意到，它确实含有一些南非醉茄，但其中的南非醉茄含量很低，因此我完全不担心每天持续服用Athletic Greens，因为你摄入的剂量远低于600毫克。

The one that we talk about a lot on this podcast, and we have been a sponsor from the beginning, I've taken for a decade now, long before I ever had a podcast, is Athletic Greens, which some of you might note does contain some ashwagandha, although the levels of ashwagandha that are contained in Athletic Greens are low enough that I don't see any issue with taking Athletic Greens consistently day to day every day, because you're not getting anywhere near that six hundred milligram dosage.

但总体思路是，如果你打算短期（比如一周、两周或一个月）使用适应原来缓解压力，之后再按建议停用，我建议你首先从南非醉茄开始。

But the idea is that if you were going to take any adaptogen for sake of buffering stress over the short term, say for a week or two weeks or a month, and then taking that recommended time off, I would start with ashwagandha.

如果你觉得还需要其他方法来缓解压力，同时记住，你已经在进行行为和营养方面的调整来缓解压力了，这些方法永远不能放弃，对吧？

And then if you feel you need something else to buffer stress, keeping in mind, of course, that you're doing the behavioral and the nutritional things to buffer stress as well, you can never abandon those, right?

那么我会建议每天补充一千毫克的灵芝，看看它如何进一步帮助你的身体缓解压力。

Well, then I would suggest adding a thousand milligrams or a thousand milligrams of chaga per day and seeing how that further benefits your system in terms of buffering stress.

你如何衡量自己的压力是否减轻了？

How would you measure if your stress is being reduced?

你会睡得更好，主观感受也会更好，焦虑水平降低，这些都是我之前提到的研究中所测量的指标。

Well, you're going to be sleeping better at night, you're going to feel subjectively better, lower levels of anxiety, all the things that are measured in the types of studies I described before.

当然，你完全可以同时服用六百毫克的南非醉茄、一克猴头菇和一克灵芝。

Now, of course there's nothing preventing you from taking six hundred milligrams of ashwagandha, a gram of lion's mane and a gram of chaga.

有些人喜欢一股脑儿把所有东西都试一遍，但我坚信，应该努力找出哪些补充剂和成分对你最有效，哪些无效。

Know some people like to just kind of go full tilt into everything, but I am a big believer in really trying to isolate which supplements and molecules work best for you and which ones don't.

你需要对猴头菇和灵芝进行周期性停用吗？

Do you need to cycle on and off lion's mane and chaga?

我没有发现任何数据显示你需要这样做。

I'm not aware of any data showing that you do.

然而，如果你每天都服用，我建议你在服用大约三十天后暂停一段时间。

If however, you're taking them every day, I recommend that you cycle off them after a period of thirty days or so.

我想明确说明一点：我说建议服用三十天后暂停，并不意味着你不能只服用更短的时间。

And I want to be very clear about this, just because I said cycle off after a period of thirty days or so does not mean that you can't take them for a shorter period of time.

例如，如果你知道即将迎来压力巨大的一周，那么你可以在那一周、或那一周之前、或之后服用 Ashwagandha、或狮鬃菇、或桦褐孔菌，然后停止服用。

So for instance, if you know that you're coming up on a big week of stress, well then you could take ashwagandha and or lion's mane and or chaga for that week or just that week or heading into that week or in the following week and then stop.

你甚至只服用一天也没有任何问题。

There's no reason why you couldn't take them even just for one day.

尽管在缓解焦虑方面，这些效果通常是累积性的。

Although the effects tend to be a bit cumulative, at least when we're talking about buffering anxiety.

至于调节皮质醇，这是非常显著的效果，据我们所知，从第一天起就会起作用。

In terms of buffering cortisol, that's a very potent effect that as far as we know is going to take place on day one.

再次提醒，尽量避免在运动前服用以维持皮质醇调节效果，最好在下午和晚上服用以调节皮质醇。

Again, keep that cortisol buffering effect away from exercise, at least don't take it before exercise and try and buffer your cortisol in the afternoon and evening.

这假设你从事的是常规班次的工作，而不是昼夜颠倒的轮班工作。

And this is assuming that you're working a conventional shift and you're not up all night and sleeping all day for sake of shift work.

希望这能澄清关于适应原的一些问题。

So hopefully that clarifies things about what adaptogens are.

事实上，我从未真正阅读过那个具体的问题，但我认为我已经涉及了与这个问题相关的多个方面。

In fact, I never actually read the specific question, but I think I've touched on a number of issues that were related to this specific question.

接下来，我会在稍后回答这个问题的最后部分，即与可以作为适应原的行为工具相关的内容。

And then I'll answer the last portion of the answer to this question in a moment, as it relates to behavioral tools that can act as adaptogens.

这个问题本身是，关于像南非醉茄这样的适应原，网上存在大量混杂的信息。

The question itself was there's a lot of mixed information out there about adaptogens like ashwagandha.

我认为这与我之前所说的有关，即适应原的定义在各个领域尚未得到明确统一。

And I think that relates to what I said earlier, which is that the definition of an adaptogen has not really been cemented in various communities.

不同领域对它的定义不同，通常只是出于方便而使用，而非严格界定其含义。

It's different in different communities and it's generally used as a matter of convenience rather than really strictly defining what it is.

希望我们今天已经足够准确且广泛地将其定义为一种能缓冲压力的物质。

And hopefully we've defined it accurately and broadly enough today as something that buffers stress.

问题的第二部分是，科学证据对适应原调节身体应激反应的能力有何说法？

The second part of the question was what does the scientific evidence say about adaptogens and their ability to mediate body stress response?

他们表示，某些适应原可以显著缓冲压力反应，主要包括深绿色叶菜、十字花科蔬菜、南非醉茄、猴头菇和云芝，当然还有我们稍后将列出的那些至关重要的行为干预手段。

They say quite a lot and they say that the stress response can be buffered substantially by certain adaptogens, mainly dark leafy greens, cruciferous vegetables, ashwagandha, lion's mane and chaga, and of course all the behavioral things that are critical that we'll list off in a moment.

然后，这个问题的第三部分是：是否有确凿证据表明适应原会影响神经递质或HPA轴（即压力调节轴的一部分）？

And then the third portion of the question is, is there any solid evidence that has an effect on neurotransmitters or the HPA, which is part of the stress modulation axis?

最有力的证据表明，适应原可以降低皮质醇水平。

The best evidence is that adaptogens can reduce cortisol itself.

目前几乎没有证据表明适应原能直接调节多巴胺、血清素等神经递质或神经调质，但通过调整皮质醇在下午和晚上的时间与水平，将间接影响多巴胺、去甲肾上腺素和血清素的水平，但并非直接作用。

There is very little evidence that adaptogens can directly modulate neurotransmitters or neuromodulators like dopamine, serotonin, etcetera, but by adjusting the timing and levels of cortisol, especially in the afternoon and evening, that is going to have indirect effects on levels of dopamine, norepinephrine, etcetera, and serotonin, but not direct effects.

因此，理想的昼夜节律模式——你可能听说过‘夜间型’，而与之相反的是‘日间型’，即白天清醒、夜间睡眠。

So the general contour that makes for an ideal diurnal schedule, you heard of nocturnal, well, the opposite is diurnal, being awake during the daytime and asleep at night.

理想的神经递质分布模式是：在一天的早期，多巴胺、去甲肾上腺素和肾上腺素水平较高，皮质醇（即儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素）水平也应在清晨由阳光、运动、咖啡因、补水、活动等刺激升高，这些因素促使人在白天和上午保持清醒、活跃，无论是户外还是在室内明亮灯光下活动。

The ideal kind of landscape of neurotransmitters is higher levels of dopamine, norepinephrine, and epinephrine in the early part of the day and cortisol, so called catecholamine, dopamine, norepinephrine, and epinephrine, and high levels of cortisol early in the day as directed by sunlight, exercise, caffeine, hydration, movement, all that stuff being awake and busy and outside or indoors with bright lights and moving about in the early part of the day and into the early afternoon.

这是我们目前所知的、在一天早期最大化释放儿茶酚胺的最佳方式。

That's the best possible way that we are aware of to try and get those catecholamines released at the highest levels in the early part of the day.

而理想的24小时周期模式是：在一天的后半段，即傍晚和夜间，血清素、GABA能系统等具有轻微镇静作用的物质水平升高，而儿茶酚胺和皮质醇水平则如前所述处于较低水平，以帮助身体准备入睡。

And then the ideal contour of a twenty four hour cycle will be in the later half of the day, the evening and nighttime, you have higher levels of things like serotonin, the GABAergic system, all the things that are somewhat sedative in preparing you for sleep and lower levels of the catecholamines and cortisol as I described before.

所以直接回答这个问题：是否有证据表明适应原可以改变你的神经递质？

So to directly answer the question, is there any evidence that adaptogens can alter your neurotransmitters?

是的，但只是间接地。

Yes, but only indirectly.

然而，这种对神经递质的间接控制是相当显著且重要的。

And yet that indirect control over neurotransmitters is substantial and is important.

如果你按照我所说的去做，比如早晨晒太阳，理想情况下还可以进行一些刻意冷水暴露，顺便提一下，这能提升肾上腺素、去甲肾上腺素和多巴胺的水平，尤其是在一天中的早些时候。

And if you do what I described, such as getting morning sunlight, and ideally you'd get a little bit of deliberate cold water exposure, by the way, to boost adrenaline and norepinephrine and dopamine, those early in the day.

所以，即使是快速的一分钟冷水淋浴，或者三分钟冷水淋浴，或者如果你早上有机会进行冰浴，再加上一些阳光照射，不管你先做哪一项，在早上进行这些活动确实会促使皮质醇、多巴胺和肾上腺素在早上达到峰值。

So quick one minute cold shower even, or three minute cold shower, or if you have access to an ice bath early in the day, plus some sunlight, doesn't matter which one you do first, doing that early in the day is really going to create that peak of cortisol, dopamine, epinephrine early in the day.

我无法强调所有这些有多么有益，如果你能在早上锻炼的话，有些人可能要等到晚些时候才能锻炼。

I can't emphasize how beneficial all of that can be and exercise if you can early in the day, some people can't exercise till later in the day.

我宁愿看到人们在晚些时候锻炼，而不是完全不锻炼，前提是这不会干扰他们的夜间睡眠，当然睡眠是心理健康、身体健康和表现的基础。

I'd rather see people exercise later in the day than not at all, provided it does not disrupt their nighttime sleep, which of course sleep is the foundation of mental health, physical health and performance.

所以，是的，神经递质确实有调节作用，但其中大多数都是我们一直在讨论的皮质醇效应的下游影响。

So yes, there's modulation of neurotransmitters, but most of those are downstream of the effects on cortisol that we've been talking about.

因此，我们已经定义了营养性适应原和基于补充剂的适应原，不过我不太喜欢‘补充剂’这个词，除非我们讨论的是之前提到过的维生素补充剂。

So we've defined nutritional adaptogens, supplement based adaptogens, although I don't really like the word supplements anymore, unless we're talking about vitamin supplements for reasons we talked about earlier.

然后是第三类适应原，即你可以用来缓冲压力的行为工具，这些也符合适应原的定义。

And then there's the third category of adaptogens, which are the behavioral tools that you can use to buffer stress, which qualifies those as an adaptogen.

我认为非常重要的是，我们必须始终牢记，确实存在补充剂。

And I think it's really important that we always keep in mind that yes, there are supplements.

确实也存在处方药。

Yes, there are prescription drugs out there.

事实上，你可以从医生那里获得一些处方药，它们能强烈地将你的皮质醇水平降至零。

In fact, there are prescription drugs that you can get from a doctor that will potently zero out your cortisol.

但大多数医生都非常不愿意开具这些药物，因为皮质醇在一天早期具有非常重要且功能性的角色。

But most doctors are very reluctant to prescribe those drugs because cortisol provides a very important and functional role early in the day.

行为方式在降低皮质醇方面非常有效。

Behaviors are very effective at reducing cortisol.

哪些行为最能有效降低皮质醇？

What are the most effective behaviors to reduce cortisol?

我们之前提到过一种方法，即在早晨限制皮质醇的分泌，那就是接受晨光照射，但如何在下午晚些时候缓解皮质醇呢？

Well, we talked about one, to restrict cortisol the early part of the day, which is viewing morning sunlight, but how would you buffer cortisol in the late afternoon?

这将涉及所有有助于减轻压力的方法。

It's going to be all the things associated with reducing stress.

例如，十分钟，甚至我的实验室和其他实验室的研究表明，每天仅进行五分钟所谓的正念冥想就足够了。

For instance, ten minutes or even my laboratory and other laboratories have shown is even five minutes a day of just what would be called mindfulness meditation.

非常简单，你不需要把这件事想得太复杂。

Very simple, you don't need to over complicate this.

你可以使用像《Waking Up》这样的优秀应用程序，或者类似的应用，也可以简单地坐下，闭上眼睛，用鼻子呼吸，专注于自己的呼吸。

You could use a great app like the Waking Up app or another app of that sort, or you can simply sit down, eyes closed, breathe through your nose and just concentrate on your breathing.

每次你的思绪飘走时，就把注意力拉回到呼吸上。

Every time your mind drifts to something else, bring it back to your breathing.

这已被证明可以减轻压力。

That's shown to reduce stress.

你也可以进行五分钟的刻意呼吸练习。

You could do a five minute deliberate breath work practice.

我的实验室已经发表了一些与此相关的工作。

My laboratory has published some work related to that.

呼吸练习可以有多种方式。

The breath work practice could be any number of things.

我最推荐的两种是：双吸气后完全呼气，然后重复五分钟，这已被证明能显著减轻焦虑、压力以及与唤醒相关的各种生理系统。

The two that I recommend the most would be double inhale followed by a full exhale and then repeat for a period of five minutes, known to substantially reduce anxiety, stress, and the various physiological systems associated with arousal.

你也可以使用箱式呼吸法：吸气、屏息、呼气、屏息，每个阶段持续时间相等，持续五分钟，能显著减轻压力。

You could also use box breathing, inhale, hold, exhale, hold for equal durations for a period of five minutes will substantially reduce stress.

正如你们很多人知道的，我非常推崇瑜伽睡眠法，它不需要任何动作。

I'm a big fan as many of you know of Yoga Nidra, which involves no movement.

它只是躺着，听一段引导语，网上有很多瑜伽睡眠法的引导音频。

It involves just lying there, listening to a script, lots of Yoga Nidra scripts available online.

如果你对意图和其他内容不感兴趣，包括瑜伽睡眠法，你也可以使用适应原，比如NSDR（非睡眠深度休息）来缓解压力。

If you're not interested in the intentions and other things, including Yoga Nidra, you can buffer stress using an adaptogen like NSDR, non sleep deep rest.

如果你有兴趣尝试这些方法，有一个时长为十分钟的NSDR协议。

If you're interested in trying these sorts of things, there's a NSDR protocol that's ten minutes long.

只需在YouTube的搜索框中输入我的名字‘Huberman’和‘NSDR’，Virchasan提供了一个完全免费且非常有效的NSDR协议，有助于减轻压力。

Just put my name Huberman and NSDR into the search browser on YouTube and Virchasan has provided an NSDR that's completely zero cost and works very well for reducing stress.

它还能帮助你的身体系统学习如何更好地入睡。

It will also help teach your system and teach you how to learn to fall asleep better at night.

因此，任何这些练习——五到十分钟的呼吸练习、冥想、NSDR或瑜伽睡眠，如果你能在下午进行更长时间的二十或三十分钟练习，已被证明能显著缓冲皮质醇。

So any of those practices, five to ten minute breathing practice or meditation or a NSDR or yoga nidra, if you can do longer twenty or thirty minutes in the afternoon, that's known to buffer cortisol substantially as well.

当你在现实中遇到压力时，我一再强烈推荐一种工具，因为它非常有效。

Anytime you're encountering stress in real time, I highly recommend a tool over and over because it's so effective.

我们所知的最快缓冲压力并平静下来的方法，就是所谓的生理性叹气。

The fastest way we know to buffer stress and calm down is the so called physiological sigh.

通过鼻子深深吸气，直到肺部充满，然后再悄悄多吸一点气，进行第二次吸气，使肺部完全膨胀，然后缓慢呼气，直到肺部完全排空。

Big inhale through the nose till your lungs are empty, but then sneak in a little bit more air by a second inhale, maximally inflate the lungs, then a long exhale until your lungs are empty.

做一到三次这样的动作，就能显著减轻你的压力。

One to three of those will reduce your stress substantially.

长期来看，这应该能降低并缓冲你的皮质醇水平，起到适应原的作用。

Over time that should reduce, that is buffer your cortisol acting as an adaptogen.

有很多方法，比如泡个热水澡、洗个热水澡，或者听一些悦耳的音乐。

There are a lot of things, you could take a hot bath, you could take a hot shower, you can listen to some pleasant music.

任何能减轻你压力的事情，从技术上讲都是适应原。

Anything that reduces your stress technically is an adaptogen.

所以，我希望我已经彻底回答了你的问题。

So I hope I've thoroughly answered your question.

你指的是，这个课程的回答是面向你们所有人的。

By yours, I mean, this course this answer is going out to all of you.

这个问题是由贾斯汀·贝韦拉卡提出的。

This was a question that was asked by Justine Bevelakwa.

希望我念对了你的名字，贾斯汀。

I hope I pronounced that correctly, Justine.

感谢你提出这个问题。

And thank you for that question.

我认为有很多人对适应原感兴趣。

I think there are lot of people interested in adaptogens.

所以现在你知道，可以通过营养方式使用十字花科蔬菜和深绿色叶菜。

So now you know you can use nutrition such as cruciferous vegetables, dark leafy greens.

还应该提到，如果你每天摄入的热量不足，那么你就会处于轻度压力状态。

And should also mention if you're not ingesting enough calories each day, well, then you are going to be in a mild mode of stress.

这并不是说有些人不应该摄入比消耗更少的热量来减重。

That's not to say that some people shouldn't take in fewer calories than they burn in order to lose weight.

有些人确实需要这样做来维持健康或其他原因，但如果你过度限制热量，就会增加皮质醇的分泌。

Some people really need to do that for their health or for whatever other reason, but if you restrict calories too much, you are going to increase cortisol output.

所以请记住这一点。

So keep that in mind.

因此，摄入足够满足你自身和目标的热量，尽量摄取深绿色叶菜和十字花科蔬菜，不要过度烹煮。

So ingest sufficient calories for you and for your goals, aim to get dark leafy greens and cruciferous vegetables, don't overcook them.

如果你想尝试补充剂，最适合作为适应原的补充剂是南非醉茄、猴头菇和云芝，可以选其中一种、两种或三种。

If you want to explore supplements, the best supplements to act as adaptogens are going to be ashwagandha, lion's mane and chaga, one or two or three of those.

不过如果你只能选一种，我建议每天服用600毫克南非醉茄，并在一天的后半段服用。

Although if you're going to pick one, I'd recommend ashwagandha six hundred milligrams per day taken in the later half of the day.

还有我们刚才提到的行为工具，任何能减轻压力的行为都能降低皮质醇水平，因此从技术上讲，它们也是适应原。

And then there are the behavioral tools that we just talked about now, which are anything that reduces stress can reduce cortisol and in doing so are technically adaptogens.

如果你想了解更多关于减轻压力的行为工具和其他方法，以及更多关于适应原的信息，我们有一整期节目叫做《掌控压力》。

If you want to know more behavioral tools and other tools for adjusting stress and learn more about adaptogens, we did a whole episode called Mastering Stress.

你可以去看看那期节目。

So you can look to that.

那期节目还清晰地定义了短期、中期和长期压力究竟是什么。

That episode also pretty clearly defines, like to think what short term, medium term and long term stress really are.

请记住，压力是生活的一部分，学会与之共处、与之共舞、缓冲它的影响是非常好的，但将皮质醇完全消除并不是目标。

Keep in mind, stress is part of life, learning how to work with it, how to dance with it, how to buffer it is terrific, but zeroing out cortisol is not the goal.

目标是学会调节和控制你的皮质醇水平。

The goal is to learn to modulate and control your cortisol.

而这就是适应原的真正意义所在。

And that's really what adaptogens are all about.

感谢您参与本场问答环节的开始部分。

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

要收听完整的这一期节目，以及未来所有‘问我任何问题’系列节目，同时获取这些节目的文字稿、Huberman Lab 播客标准频道的文字稿，以及独家发布的高级工具，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.

只是为了提醒大家我们推出 Huberman Lab 播客高级频道的两个主要原因。

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

首先，是为了支持标准版 Huberman Lab 播客频道，该频道将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.

我们不会改变标准版 Huberman Lab 播客的格式或任何内容，并且将用这些资金资助人体研究——而非动物模型研究，我想我们都同意，人类才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.

我们将专门资助旨在开发心理健康、身体健康和表现提升新方案的研究，这些方案将通过所有渠道分发，不仅限于高级频道，还包括 Huberman Lab 播客及其他媒体渠道。

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

因此，我们的理念是：为您提供深入解答您最关心的问题，并让您有机会支持那些能提供这些答案的科学研究。

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色是，Tiny 基金会已慷慨承诺，对通过高级频道筹集的所有研究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.

因此，这是他们放大通过高级频道筹集的资金、进一步支持心理健康、身体健康和表现提升相关科学研究与工具的一种绝佳方式。

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Huberman Lab高级频道，每月费用为10美元，或者您可以一次性支付100美元购买全年会员。

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.

这将使您能够访问所有问答环节。

That will give you access to all the AMAs.

您可以提出问题并获得针对您问题的回答。

You can ask questions and get answers to your questions.

当然，您也会获得其他所有人所提问题的答案。

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

此外，您还将获得一些高级内容，例如问答环节的文本稿，以及在其他地方找不到的Huberman Lab播客各期的文本稿和方案。

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

而且，您的支持将用于心理健康、身体健康和表现提升方面的研究。

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

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

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

再次提醒，网址是hubermanlab.com/premium。

Again, that's hubermanlab.com/premium.

一如既往，感谢您对科学的关注。

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