AMA #8：咖啡因平衡、决策疲劳与社交隔离

欢迎收听胡伯曼实验室播客，我们将探讨科学及基于科学的日常实用工具。

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

我是安德鲁·胡伯曼，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，也就是AMA。

Today is an Ask Me Anything episode or AMA.

这是我们的高级订阅频道内容。

This is part of our premium subscriber channel.

我们开设高级订阅频道，是为了支持免费的胡伯曼实验室播客——该播客每周一发布，任何人都可以在所有主流平台免费收听，包括YouTube、Apple、Spotify等。

Our premium subscriber channel was started in order to provide support for the standard Huberman Lab Podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds, YouTube, Apple, Spotify, and elsewhere.

我们开设高级频道的另一个目的是为斯坦福大学及其他机构的前沿研究提供支持。

We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere.

这些研究针对人类，旨在促成重要发现，从而改善心理健康、身体健康和表现能力。

Research on human beings that leads to important discoveries that assist mental health, physical health, and performance.

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I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount.

因此，我们现在能够将用于心理健康、身体健康和人类表现研究的资金总额翻倍。

So So now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

如果您想订阅Huberman Lab播客高级频道，请访问hubermanlab.com/premium。

If you'd like to subscribe to the Huberman Lab Podcast Premium channel, please go to hubermanlab.com/premium.

订阅费用为每月10美元，或者您可以一次性支付100美元，获得为期一年的完整订阅。

It is $10 a month to subscribe, or you can pay $100 all at once to get an entire twelve month subscription for a year.

我们还提供一次性付费的终身订阅模式。

We also have a lifetime subscription model that is a one time payment.

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And again, you can find that option at hubermanlab.com/premium.

对于已经订阅高级频道的朋友们，请前往hubermanlab.com/premium下载高级订阅内容源。

For those of you that are already subscribers to the Premium channel, please go to hubermanlab.com/premium and download the Premium subscription feed.

对于尚未订阅Huberman Lab播客高级频道的听众，您仍然可以收听今天节目的前二十分钟，以判断是否适合成为高级订阅用户。

And for those of you that are not Huberman Lab Podcast Premium subscribers, you can still hear the first twenty minutes of today's episode and determine whether or not becoming a premium subscriber is for you.

那么，不多说了，我们开始回答大家的问题。

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

第一个问题是关于每日摄入咖啡因的利弊。

The first question is about the pros and cons of daily caffeine consumption.

这个问题是：您对每日摄入咖啡因的净收益有何看法？一个人该如何判断每日摄入咖啡因是否适合自己？

The question reads, what is your opinion on the net benefit of daily caffeine consumption and how can somebody determine if daily caffeine consumption is right for them?

首先，我专门做了一期关于咖啡因的节目。

Well, first of all, I did an entire episode about caffeine.

您可以通过访问 hubermanlab.com 来找到那期节目。

You can find that by going to hubermanlab.com.

在该网站上，您可以在搜索框中输入“咖啡因”，就能找到该节目的所有格式链接，包括 YouTube、Apple、Spotify 等，并且所有内容都带有时间戳，您可以直接跳转到最感兴趣的部分。

At that website, you can put in caffeine into the search function and you'll find links to that episode in all the formats, YouTube, Apple, Spotify, etcetera, and it's timestamped, of course, you can navigate to the particular topics most of interest to you.

不过，为了方便本次讨论，我可以简要总结几个关键要点。

However, for sake of this discussion, I can summarize a few of the key points.

最重要的是要明白，对于大多数成年人——即大约18到20岁及以上的人群——只要咖啡因不会引发焦虑，尤其是不会引发焦虑或恐慌发作，且不影响夜间睡眠，每日摄入咖啡因通常不会构成问题。

The most important thing to understand is that for most adults, so that is people about age 18 to 20 or older, daily caffeine consumption is not going to be a problem provided it does not induce anxiety and certainly provided that not induce anxiety or panic attacks and provided that it does not disrupt your nighttime sleep.

因此，我始终建议，无论您以何种形式摄入咖啡因——咖啡、茶、碳酸饮料等——都应尽量避免在睡前八小时内摄入，理想情况下最好在睡前十小时甚至十二小时内避免摄入。

This is why I always recommend that if you are going to consume caffeine in any form, coffee, tea, soda, or otherwise, that you try not to ingest caffeine within the eight and ideally within the ten or even twelve hours prior to bedtime.

这是因为咖啡因的半衰期导致，即使你能在下午3点或4点喝一杯咖啡，然后在午夜入睡，你所获得的睡眠结构仍然会被破坏。

That's because the half life of caffeine is such that even if you are able to, for instance, have a cup of coffee around 3PM or 4PM and then fall asleep around midnight, the architecture of the sleep that you get is going to be disrupted.

例如，每晚获得足够的慢波深睡和快速眼动睡眠至关重要。

For instance, it is very important that you get sufficient amounts of both slow wave deep sleep, as well as rapid eye movement sleep each night.

如果你在临睡前过晚摄入咖啡因——我将过晚定义为睡前八到十二小时内——你很可能无法获得原本应有的快速眼动睡眠或慢波睡眠。

And if you consume caffeine too close to bedtime, and here I'm defining too close as anywhere from eight to twelve hours before going to sleep, chances are you're not going to get as much rapid eye movement sleep or slow wave sleep that you would otherwise.

正是快速眼动睡眠和慢波睡眠的总量，共同决定了你是否感觉睡得好，进而影响第二天的警觉性和认知能力。

And it is the amount of rapid eye movement sleep and slow wave sleep that together lead to whether or not you feel you had a good night's sleep in terms of your next day alertness and cognitive abilities.

有些人可能发现，即使在下午晚些时候甚至晚上喝咖啡，他们仍然能入睡，但我向你保证，即使你属于这一类人，如果你在睡前八到十二小时内避免摄入咖啡因，你的睡眠结构会更好，第二天也会感觉更清醒、更精力充沛。

Now, some people may find that they can drink caffeine in the late afternoon, maybe even at night and still fall asleep, but I promise you, even if you're in that category, you will sleep far better, meaning the architecture of your sleep will be better and you will feel far more rested the next day if you abstain from caffeine within the eight to twelve hours prior to bedtime.

我还应该说，我们没有人是完美的，包括我自己。

And I should also say that none of us are perfect, myself included.

我有时会在下午晚些时候喝一杯咖啡，有时这会让我睡得晚一些，有时则不会。

I will sometimes have a cup of coffee in the late afternoon, and sometimes that will cause me to stay up a little bit later, sometimes it won't.

如果你偶尔在下午晚些时候喝点咖啡，但仍然能入睡，我不认为你需要为此过度焦虑或担心，但不要把它变成一种习惯。

I don't think you want to obsess or worry too much about having some caffeine every once in a while in the late afternoon, afternoon if you are still able to fall asleep, but don't make it a regular habit.

据我们所知，每天摄入咖啡因并没有什么坏处，前提是它不会干扰你的夜间睡眠，也不会引发焦虑。

Now, as far as we know, there is no drawback to consuming caffeine on a daily basis, again, provided it does not disrupt your nighttime sleep and provided that it does not induce anxiety.

事实上，世界上大多数人每天都摄入咖啡因。

In fact, most of the world consumes caffeine every single day.

目前估计，百分之九十，没错，百分之九十的全球成年人每天都会饮用含咖啡因的饮品。

The current estimates are that ninety percent, that's right, nine zero, ninety percent of adults throughout the world consume a caffeinated beverage every single day.

这是一个惊人的高比例，使咖啡因成为地球上最受欢迎的药物。

That's a staggeringly high number making caffeine the most popular drug on the planet.

事实上，由于咖啡因的作用机制，我再提醒一下它的作用方式：它能有效阻断腺苷受体。

In fact, because of the way that caffeine works, and just to remind you how it works, it effectively blocks adenosine receptors.

腺苷是一种分子，会随着你清醒时间的延长在大脑和身体中不断积累，让你感到困倦。

Adenosine is a molecule that builds up in your brain and body more and more according to how long you've been awake, it makes you feel sleepy.

咖啡因阻断了腺苷受体，当它从受体上脱离后，积累在周围的腺苷就会与受体结合，让你感到极度困倦，这就是咖啡因的‘崩溃’效应。

Caffeine blocks the adenosine receptor, and then when it is dislodged from that receptor, whatever adenosine has built up and is around can then bind to the adenosine receptor and makes you feel very sleepy, that's the caffeine crash.

因此，如果地球上百分之九十的成年人每天都在摄入咖啡因，那就意味着全球百分之九十的成年人每天都会在一段时间内阻断自己的腺苷受体，然后在咖啡因代谢后，腺苷就会与空出的受体结合。

So if ninety percent of the adult population of the planet earth is consuming caffeine every day, that means ninety percent of the adult population of planet earth is blocking their adenosine receptors for some portion of their daily life, and then their adenosine is binding to the vacant receptor once the caffeine has dislodged.

那么，为什么百分之九十的成年人每天都要摄入咖啡因呢？

And why are ninety percent of adult humans consuming caffeine every day?

为了感觉更有活力、更专注，获得更多的认知能量和体力。

Well, to feel more energized, more focused, to have more both cognitive energy and physical energy.

当然，大多数人并不会整天想着：‘咖啡因让我更有能量、更专注’之类的。

Now, of course, most people are not walking around thinking, oh, caffeine gives me more energy, more focus, etcetera.

大多数人每天都在摄入咖啡因，只是为了感觉所谓的‘正常’，达到他们认知能力和体力的基准水平等等。

Most people are consuming caffeine every single day and are consuming caffeine every single day in order to feel quote unquote normal to be at their baseline level of cognitive ability and physical energy and so on.

事实上，如果你查看咖啡因摄入的数据，你会发现咖啡因实际上是一种认知增强剂。

In fact, if you look at the data on caffeine consumption, what you'll find is that caffeine actually is a cognitive enhancer.

它可以改善学习和记忆，增加体力，提升心理和身体的耐力，但这些研究中一个很少被讨论的特征是——不过在关于咖啡因的完整节目中曾提到过——研究通常是对长期饮用咖啡因的人进行禁用咖啡因的处理，时间通常为四天到两周，期间他们会经历咖啡因戒断反应。

It can improve learning and memory, it can increase physical energy, it can increase mental and physical stamina, but a feature of those studies that's not often discussed, but that was however discussed in the full episode on caffeine, is that studies of caffeine typically are done by taking chronic caffeine users and then having them abstain from caffeine for some period of time, usually four days to two weeks in which time they undergo caffeine withdrawal.

他们感觉不舒服，头脑昏沉，精力下降，有些不适，有时甚至会出现轻微抑郁。

They do not feel well, they get foggy headed, they have less energy, there's some malaise, sometimes even some mild depression.

然后，研究人员让他们摄入咖啡因，再进行认知测试或体力活动，并将他们的表现与戒断状态时的表现进行对比。

And then what they do is they have people take caffeine and take a cognitive exam or do some physical activity and compare their performance to what it was when they were in the withdrawal state.

另一种常见的咖啡因研究方式是选取从未接触过咖啡因或从不摄入咖啡因的人，让他们摄入咖啡因，然后测量其认知或身体表现。

Another typical form of study on caffeine is to take people who are naive to caffeine or who never take caffeine and then have them ingest caffeine and then measure their cognitive and or physical performance.

在这两种情况下，都能看到表现的提升。

And in both cases, see improvements.

我在这里想说的是，日常摄入咖啡因并不会让你的认知能力或身体能力超越你的基线水平，除非你在此之前戒除咖啡因一段时间，通常是四到两周，或者你本身不是通常摄入咖啡因的人。

What I'm saying here is that daily caffeine consumption is not going to lead to improvements in cognitive ability or improvements in physical ability above one's baseline, unless you either abstain from caffeine for some period of time, typically four days to two weeks prior, or you are not somebody who typically ingests caffeine.

换句话说，全球百分之九十的人每天饮用咖啡因，只是为了达到他们正常的心理和身体功能水平。

In other words, ninety percent of the world's population is drinking caffeine on a daily basis to be at their normal level of mental and physical functioning.

所以问题是，日常摄入咖啡因是否有净收益？

So the question was, is there a net benefit to daily caffeine consumption?

在这里我可以明确地说，只要你没有因为摄入咖啡因而出现焦虑发作或睡眠不足，并且注意不要在一天中太晚的时间摄入咖啡因，那么每天饮用咖啡因似乎并没有什么大的弊端。

And here I can reliably say, provided you don't suffer from anxiety attacks or lack of sleep from the caffeine consumption, provided that you're mindful of not ingesting caffeine too late in the day, there doesn't seem to be any big drawback to drinking caffeine on a daily basis.

然而，至少就对认知或身体能力的直接影响而言，似乎也没有显著的益处，明白吗？

However, there doesn't seem to be any great benefit, at least in terms of direct effects on cognitive or physical ability, okay?

所以我知道这个回答有点复杂，但我们必须彼此坦诚。

So I realize this is a little bit of a convoluted answer, but we have to be honest with one another here.

咖啡因是一种增强表现的药物，但仅相对于非咖啡因状态而言，而全球90%的成年人口都摄入咖啡因。

Caffeine is a performance enhancing drug, but only when compared to the non caffeinated state and ninety percent of the adult population in the world is caffeinated.

因此，超出你日常摄入量的额外咖啡因，显然不会让你思维更敏锐或身体表现更出色。

So adding more caffeine above what you would normally consume is certainly not going to allow you to think better and perform better physically.

这里有一个理解咖啡因的有用方式。

Here's a useful way to think about caffeine.

大多数人通常可以很好地耐受100毫克到300毫克的咖啡因剂量。

Most people can pretty well tolerate doses of caffeine anywhere from one hundred milligrams to three hundred milligrams.

这取决于体重，也取决于你的耐受程度。

Depends on body weight and depends on your tolerance.

耐受性当然取决于你对咖啡因效果的熟悉程度以及摄入的频率。

Tolerance, of course, based on how familiar you are with the effects of caffeine and how regularly you consume it.

一杯典型的咖啡——事实上并不存在标准的咖啡，因为不同商家、用水与咖啡粉的比例、是法压壶还是手冲、咖啡豆种类等，都会影响咖啡中的咖啡因总量，但我们可以大致确定一杯咖啡中咖啡因含量的范围。

A typical cup of coffee, which by the way does not exist, depending on the vendor, depending on how much water to coffee ratio one uses, depending on whether or not it's French press or it's pour over, the type of coffee, etcetera, all of that is going to determine the total amount of caffeine in that coffee, but we can set some outer bounds on the total amount of caffeine that likely exists in a cup of coffee.

一杯6到8盎司的咖啡，咖啡因含量可能在100毫克左右（偏弱的一杯），到大约300毫克（较强的一杯）之间。

And it's probably somewhere between one hundred milligrams, that would be on the weaker side for a six or eight ounce cup of coffee, out to about three hundred milligrams for the equivalent six to eight ounces of coffee.

但如果你把咖啡煮得非常非常浓，或者像我一样，偶尔加一份额外的浓缩咖啡，咖啡因含量可能会达到四百到五百毫克。

But if you were to brew your coffee very, very strong, or like me, occasionally throw a shot of espresso in there too, you could get that number up to four hundred or five hundred milligrams of caffeine.

我个人对咖啡因的耐受性还不错。

I personally tolerate caffeine pretty well.

我从青少年时期就开始喝咖啡因，主要形式是未加调味的马黛茶。

I've been drinking caffeine since I was a teenager, mostly in the form of brewed unflavored Yerba Mate tea.

重要的是要避免饮用烟熏型的马黛茶。

It's important to stay away from the smoked varieties of Yerba Mate.

如果你通过马黛茶摄取咖啡因，烟熏型的可能具有致癌性。

If you're going to get your caffeine from Yerba Mate, the smoked varieties can be carcinogenic.

非烟熏型的似乎没有这种特性。

The non smoked varieties don't seem to have that property.

但马黛茶中含有大量咖啡因，所以我多年来一直饮用马黛茶，或者喝黑咖啡、浓缩咖啡或美式浓缩咖啡之类的饮品。

But there's a lot of caffeine in Yerba Mate, so I'll drink Yerba Mate and have for many, many years, or I'll drink black coffee or espresso or espresso Americano, things of that sort.

这是我偏爱的咖啡因来源。

That's my preferred source of caffeine.

大多数人喝咖啡是为了摄取咖啡因。

Most people are drinking coffee to get their caffeine.

我想说，如果你要喝咖啡因，最好在一天的早些时候喝。

And I would say that if you are going to drink your caffeine, drink it in the early part of the day.

正如我前面提到的，我强烈主张将第一次摄入咖啡因的时间推迟到醒来后至少90分钟，以避免下午的精力崩溃。

As I mentioned earlier, I am a big proponent of delaying your first caffeine intake until at least ninety minutes after waking in order to avoid afternoon crash.

我在播客中多次谈到过这一点。

I've talked a lot about this on the podcast.

网上有很多视频片段解释了这样做的理由。

There are a lot of clips on the internet explaining the rationale behind that.

如果你确实经历了下午的能量低谷，我建议将早晨的咖啡因摄入时间推迟到醒来后90到120分钟。

And if you do experience an afternoon crash in energy, I do recommend delaying your morning caffeine intake to ninety to one hundred and twenty minutes after waking.

对于那些希望从咖啡因中获得更显著的认知提升和表现增强效果的人，你需要戒除咖啡因大约四天。

Now, for people that want to get more of a true cognitive enhancing and performance enhancing effect from caffeine, again, you're going to have to abstain from caffeine for about four days.

对于经常喝咖啡因的人来说，这可能会很难，对吧？

For regular caffeine drinkers, that's going to be difficult, right?

这会导致头痛、脑雾，以及不适感。

That is going to lead to headaches, that's going to lead to brain fog, that's going to lead to feelings of malaise.

事实上，我上一次戒掉咖啡因四天甚至一周，是在我生病的时候。

In fact, the last time I took four days off or even a week off from caffeine consumption was when I was sick.

我很少生病，但一旦生病，我通常会戒掉咖啡因。

I don't get sick very often, but when I am sick, I generally abstain from caffeine.

有时候我会想，当我生病时感受到的不适，是否部分源于咖啡因戒断带来的不适。

And sometimes I wonder whether or not the malaise I feel from whatever viral or bacterial thing I might be dealing with when I'm sick is in part the malaise of caffeine withdrawal.

我确实注意到，当我重新开始喝咖啡因后，感觉好多了，但这往往与我从感冒症状和其他不适中缓解的时间重合。

I certainly notice I feel much better when I returned to drinking caffeine, but that tends to coincide with feeling relief from whatever sinus symptoms and other symptoms I might have been experiencing from the illness.

所以这并不是一个好实验。

So it's not a good experiment.

我无法将这些变量区分开来。

I can't tease apart those variables.

所以简而言之，对大多数成年人来说，摄入咖啡因似乎没有明显的负面影响。

So the short answer is for most adults, there does not seem to be any major downside to consuming caffeine.

此外，一些人类研究中零星报告指出，摄入咖啡因可以增加多巴胺受体，从而有效提升你自身产生的多巴胺的作用效果。

And there have been scattered reports here and there in humans showing that ingesting caffeine can increase dopamine receptors, which will effectively allow you to get more out of the dopamine that you produce.

这就是为什么咖啡因既能提升情绪，也能提升能量的原因。

This is why caffeine has a mood elevating as well as energy elevating effect.

我应该指出，有些人就是无法耐受咖啡因。

I should point out that some people just cannot tolerate caffeine.

它会让这些人过度紧张、焦虑，开始出汗，出现心悸。

It makes them too jittery, too anxious, they start sweating, they get heart palpitations.

对于这些人来说，很难建立起能够让他们享受咖啡因的耐受性。

It's very hard for these people to build up a tolerance to caffeine that allows them to enjoy it.

有些人甚至在喝无咖啡因咖啡时都会感到心跳加速和精力提升，这对我来说简直难以理解，但有些人对咖啡因极度敏感，即使巧克力或无咖啡因咖啡中微量的咖啡因也会让他们过于清醒，因此他们应该完全避免咖啡因。

These are the people that can even feel a fluttering of the heart and a lot of energy lift from decaf coffee, something that to me is just a foreign concept, but some people are just that sensitive to caffeine that even the small amounts of caffeine in chocolate or decaf coffee make them feel too alert and they should abstain from caffeine.

我认为他们通过戒除咖啡因来保护健康并没有任何害处。

I don't think they are in any way harming their health by abstaining from caffeine.

接下来是儿童、青少年、年轻人摄入咖啡因的问题。

Then there's the issue of children and adolescents and teenagers and young adults ingesting caffeine.

我在关于咖啡因的那期节目中提到过一些相关内容，但关于咖啡因是否会导致骨质疏松、是否会导致骨骼中的钙流失、是否会影响生长，一直存在很多争议。

And I covered some of this in the episode about caffeine, but there's been a lot of debate as to whether or not caffeine can cause osteoporosis, whether or it can leach calcium out of the bones, whether or not can stunt growth.

事实上，这些说法的证据并不多，但发育中的大脑是一个非常脆弱且可塑的环境。

Frankly, there's not a lot of evidence for those sorts of claims, and yet the developing brain is a very tender and malleable environment.

作为一名最初从事发育神经生物学研究、专注于发育期大脑可塑性和神经连接的学者，想到14岁以下的儿童摄入大量咖啡因（无论是可乐、咖啡、茶等任何形式），还是会让我感到不安，尽管几乎没有证据表明咖啡因会阻碍他们的生长。

And as somebody who started off his career as a developmental neurobiologist studying developmental brain plasticity and wiring, It does sort of make me cringe to think about children younger than the age of say 14 ingesting large amounts of caffeine in any form, soda, coffee, tea, etcetera, despite the fact that there's very little evidence that it can stunt their growth.

我个人并不喜欢让年轻的大脑长期处于腺苷受体拮抗剂（也就是咖啡因）的环境中。

I don't personally like the idea of the young brain being bathed in an adenosine receptor antagonist, which is effectively what caffeine is.

在可能的情况下，我们希望发育中的大脑在一种不受化学物质干扰的环境中成长，让神经递质与其受体之间能够自由、自然地互动，当然，如果出于临床需要，使用处方药、补充剂或专门调整营养方案来上调或下调多巴胺系统或血清素系统，则另当别论，但这类决定必须在精神科医生的密切监督和建议下做出。

As much as possible, one wants the developing brain to develop in a milieu of unencumbered, non chemically encumbered interactions between neurotransmitters and their receptors, unless of course there's a clinical need for a prescription drug or a supplement or some modification of a nutritional program specifically to up or down regulate the dopamine system or up or down regulate the serotonin system, but those are the sorts of decisions that really should be made in close oversight and recommendations by a psychiatrist.

因此，关于14岁及以下青少年每日摄入咖啡因的简短建议是：如果可能，尽量避免，让您的孩子也尽量远离咖啡因。

So the short answer around daily caffeine consumption in young people, meaning 14 and younger, is avoid it if you can, have your children avoid caffeine if they can.

偶尔摄入一点咖啡因可能不会造成问题。

The occasional bit of caffeine is probably not going to be a problem.

少量巧克力中的咖啡因大概也不会有问题，但对于14岁以下的儿童来说，通过能量饮料、汽水、咖啡或茶摄入咖啡因，从我们目前对大脑发育和神经通路形成的理解来看，似乎都是一个糟糕的主意。

The amount of caffeine in small amounts of chocolate, probably not going to be a problem, but caffeine in the form of energy drinks, sodas, coffee, tea for children younger than 14 just seems like a bad idea from everything we understand about brain wiring and the trajectories of brains that develop with a lot of chemical adjustment from other sources like caffeine.

对于15岁到18岁或20岁的孩子来说，大脑的很多连接仍在形成，但大部分已经完成。

Now for kids aged 15 to say 18 or 20, a lot of brain wiring is still occurring, but a lot of it has been completed.

因此，偶尔摄入咖啡因，甚至每天摄入，风险可能没那么高，但我认为限制咖啡因摄入量有两个显著优势。

So probably not as risky to consume caffeine every once in a while, or maybe even on a daily basis, but there are two, I think there are great advantages to limiting the amount of caffeine that one ingests.

在青少年时期，如今很多孩子都在饮用能量饮料和碳酸饮料，而这些饮料中的某些产品含有大量咖啡因，含量从200到800毫克不等。

And of course, in the adolescent and teen years, nowadays, a lot of kids are consuming energy drinks and soda, and some of those energy drinks and sodas contain a lot of caffeine, anywhere from two hundred to eight hundred milligrams of caffeine.

如今，越来越多的碳酸饮料和能量饮料还添加了其他成分，比如多巴胺等神经调节物质的氨基酸前体。

And nowadays more sodas and energy drinks contain other things like amino acid precursors to neuromodulators like dopamine.

例如，现在很多能量饮料都含有L-酪氨酸，它是多巴胺的前体。

So for instance, a lot of energy drinks now contain L tyrosine, which is a precursor to dopamine.

很多饮料还含有茶氨酸。

A lot of them will contain theanine.

我曾提到过，茶氨酸作为一种补充剂，如果在睡前30到60分钟服用，有助于促进更安稳的睡眠。

I've talked about theanine as a supplement that can promote more restful sleep if taken thirty to sixty minutes before sleep.

很多能量饮料、碳酸饮料，甚至如今一些咖啡品牌在咖啡、能量饮料或碳酸饮料中添加茶氨酸的原因，是因为它能产生轻微的缓解焦虑效果，并减轻咖啡因引起的颤抖感。

The reason why a lot of energy drinks and sodas, and frankly now coffee brands are including theanine in the coffee or energy drink or soda is because it tends to have a mild anxiety reducing effect and it reduces the jitters that caffeine creates.

因此，这些公司正是利用了这一点，通过添加茶氨酸，防止青少年或成年人感到过度兴奋，从而让他们能够持续饮用这种饮料，而不会觉得刺激过强。

And so that's actually a trick that these companies are using in order to get people to ingest more caffeine because by including the theanine, it's preventing the kid or adult from feeling too jittery and therefore they can continue to consume that drink without feeling like they're overstimulated.

如果我以一位身为父母的神经科学家的口吻来说，我会建议尽量避免摄入咖啡因，直到你大约18岁，但我也很现实。

So if I were to take the parental neuroscientist adult voice here, I would say avoid caffeine intake as much as you can until you're about 18 years old, but I'm realistic.

我明白，14岁或15岁到18岁及以上的青少年和青少年确实会通过能量饮料和碳酸饮料摄入咖啡因，但在这些年龄段减少咖啡因的总摄入量显然非常有利。

I realize that adolescents and teens aged say, 14 or 15 out to 18 and older are going to be consuming caffeine in the form of energy drinks and sodas, but reducing the total amount of caffeine that one is ingesting in those years just seems really advantageous.

同样，正如我之前提到的，你不希望年轻人的大脑长期暴露在大量外源性神经化学物质中，比如茶氨酸或L-酪氨酸。

Again, for all the same reasons I mentioned earlier, you don't want the young brain bathing in a bunch of exogenous, meaning externally introduced neurochemicals or in things like theanine or L tyrosine.

如果你非要摄入咖啡因、能量饮料、茶氨酸或L-酪氨酸，这类物质最好还是留给18岁及以上的人群。

If you're going to indulge in caffeine or in energy drinks or theanine or L tyrosine for that matter, that's the sort of thing that probably is best left for people 18 and older.

即使到了那个年龄，如果像我一样发现咖啡因适合自己，我仍然建议尽量选择纯净来源的咖啡因，所谓纯净来源，指的是只含有咖啡或茶的产品。

And even there, if one finds that caffeine is for them, as do I, I think always best to try and get your caffeine from a clean source, a clean source meaning something that contains just coffee or just tea.

这并不是专门针对能量饮料的批评，但你必须确保自己所消费的任何能量饮料，都清楚其成分，了解每种成分的作用，并意识到长期反复摄入这些成分的潜在风险。

Again, this isn't a knock on energy drinks specifically, but you really have to make sure that whatever energy drink you're going to consume, you know what's in it, you recognize what the different ingredients do, and you recognize the potential of ingesting those ingredients chronically over and over again.

我之前在播客中曾简单提到过这一点，现在我再重复一下，也许我们将来可以专门做一期关于能量饮料的节目，因为它们如今被广泛消费。

And I've talked a little bit about this on previous podcasts, I'll get into this again, maybe we'll do an entire episode about energy drinks because they are so commonly consumed nowadays.

现在，回到关于每日咖啡因摄入的原始问题，这个人进一步表示，这是他们的个人体验。

Now, getting back to the original question about daily caffeine consumption, this person goes on to say that for them, okay, this is their personal experience.

在连续几周每日摄入咖啡因后，负面效应开始超过正面效应。

After a few weeks of consumption of daily caffeine, the negatives start to outweigh the positive ones.

他们睡眠质量差、食欲不振、焦虑等等。

They're getting poor quality sleep, lack of appetite, anxiety, etcetera.

当他们不摄入咖啡因时，发现自己更容易保持专注，冥想效果也更好，但会感到疲倦、缺乏动力。

And when they don't consume caffeine, they find it a lot easier to be mindful and their meditation practice is much better, but they're lethargic and less motivated.

好的，他们所描述的这些都是咖啡因过量使用的典型症状，这种情况下可能不算滥用，尽管咖啡因确实可能被真正滥用，比如有人大量服用咖啡因片剂等等。

Okay, so what they're describing are all the classic symptoms of caffeine overuse, probably not abuse in this case, although caffeine can be truly abused, people taking caffeine pills, etcetera, in large quantities.

我们这里讨论的不是那种情况，但这个人描述的正是咖啡因过量使用以及停止摄入时出现的典型戒断模式。

We're not talking about that, but this person is describing the classic pattern of overuse of caffeine and the classic pattern of withdrawal from caffeine when they stop taking it.

那么，这样的人应该怎么做呢？

So what should somebody like this do?

我认为这是一个值得回答的重要问题，因为我觉得很多人其实都属于这一类。

And I think that's an important question to answer because I think a lot of people fall into this category.

他们每天都会摄入咖啡因。

They drink caffeine every day.

他们不再感受到咖啡因带来的表现提升效果，因此只是靠它来保持正常状态，感觉能够正常集中注意力并拥有正常的能量水平。

They're no longer getting the performance enhancing effect of caffeine, so they're taking it just to be normal or feel like they can focus normally and have normal amounts of energy.

但一旦尝试戒掉，他们就会感觉更糟。

But then if they try and come off, they feel worse.

好的，这里有几种方法可以处理这个问题。

Okay, there are a couple of ways to do this.

你可以用四到七天的时间逐步减少咖啡因摄入量，但大多数人缺乏这种自律，或者不愿意花时间这样做；不过如果你愿意，可以每天减少大约10%到15%的摄入量。

You can taper your caffeine intake off over the course of four to seven days, but most people don't have the discipline or don't want to spend the time doing that, but if you want to, the way you would do that is you would cut it by about 10 or 15% per day.

你可以通过减少饮用量，或者降低咖啡浓度等方式来实现。

You could do that by volume, or you could do that by concentration of coffee, that sort of thing.

一个更简单的方法，既能保留咖啡因的部分表现提升效果，又能大幅减轻戒断反应，那就是两件事。

A simpler way to go about all this that still will allow you to get some of the performance enhancing effects of caffeine and yet experience far less withdrawal would be two things.

首先，连续两到三天保持你的咖啡因摄入量不变。

First of all, just have your amount of caffeine intake for two or three days.

所以，这可以通过容量或浓度来实现，可能通过容量来操作最简单。

So again, that could be by volume or it could be by concentration, probably easiest to do by volume.

因此，早上不喝八盎司的咖啡，你可以喝四盎司普通咖啡加四盎司无咖啡因咖啡，或者直接只喝四盎司咖啡。

And so instead of drinking an eight ounce coffee in the morning, maybe you four ounces of regular coffee, four ounces of decaf, or you just have the four ounces of coffee.

你这样持续三四天，然后完全戒掉一天咖啡因，也许再完全戒掉一天。

You do that for three or four days, and then you take perhaps one full day off from caffeine, maybe another full day off.

在前四天将你的咖啡因摄入量减半后，这两天你会感觉好很多，而不是直接彻底戒断。

You're going to feel a lot less bad on those two days, having cut your caffeine intake in half in the previous four days than you would if you just went cold turkey.

然后你重新开始摄入咖啡因，但恢复到原来摄入量的百分之五十，或者你之前百分之五十的剂量。

And then you go back to ingesting caffeine, but you go back to ingesting caffeine at that fifty percent dose or what used to represent that fifty percent dose of caffeine for you.

然后你就每天这样持续下去。

And you just continue that way on a daily basis.

而每隔一段时间，当你想要咖啡因的增强表现效果时，你可以回到你原来的剂量，也就是你现在日常摄入量的两倍。

And then every once in a while, when you want the performance enhancing effects of caffeine, you go back to what was your original dose, which is now double what you're taking on a daily basis.

所以我们这里真正讨论的并不是直接彻底戒断。

So what we're really talking about here is not going cold turkey.

我们并不是在讨论永久戒掉咖啡因。

We're not talking about quitting caffeine indefinitely.

我们说的是，把每天摄入的咖啡因量减半，持续大约四天，好吧，前后可能差一天，然后完全戒掉咖啡因两天，之后再长期维持这个减半的咖啡因摄入量。

What we're talking about is cutting the amount of caffeine that you drink in half for about four days, okay, plus or minus a day, and then taking two days off from caffeine completely, and then going back on that half dose of caffeine indefinitely.

这就是你新的咖啡因摄入基准。

That's your new baseline of caffeine intake.

然后偶尔，如果你需要更强的提神效果，可以摄入两倍的咖啡因，或者喝浓度高两倍的咖啡。

And then every once in a while, if you need a bit more of a lift, you ingest twice as much caffeine or a coffee that's twice as concentrated.

我们应该承认，大多数人不会精确计算摄入的盎司数和咖啡因含量。

We should acknowledge that most people aren't going to be really precise about the amount of ounces and the amount of caffeine.

尽管如此，你还是很容易知道自己在减少咖啡因摄入。

Nonetheless, it's pretty straightforward to know that you're reducing your caffeine intake.

当然，如果你连续几天完全不摄入咖啡因，这一点是很清楚的。

Certainly it's clear to know if you're ingesting no caffeine for a couple of days.

当你把咖啡因摄入量翻倍时，这一点也很明显，但你不必过于担心自己是否恰好翻倍了咖啡因摄入量。

And it's pretty clear when you're doubling the amount of caffeine, but you don't have to worry so much that you're doubling the amount of caffeine.

你可以喝比前一天多一倍半的量，或者喝三倍的量。

You could drink one and a half times as much as you happen to drink on the day before, or you could drink three times as much.

如果你喝三倍的量，你肯定会感觉到。

You would definitely feel it if you drink three times as much.

有一个非常重要的事情要注意：在任何一天，只要你把咖啡因摄入量大幅提高到基线以上——无论你的基线从多少开始，可能是零、四百毫克，或者两百毫克——当你将摄入量翻倍时，你会获得显著的能量提升，但第二天你会感到能量崩溃。

One very important thing to recognize is that on any day where you really spike your caffeine intake above baseline, no matter where that baseline is when you start, it could be zero, it could be four hundred milligrams, it could be two hundred milligrams, when you double that intake, you will get a big boost of energy and the next day, you're going to feel the crash from that.

你会感到更加疲倦。

You're going to feel more lethargic.

你会感觉不太舒服。

You're going to feel not so good.

这与多巴胺受体的调节有关。

This has to do with dopamine receptor modulation.

这与腺苷受体的调节有关。

This has to do with adenosine receptor modulation.

关键是要避免持续摄入这种升高的咖啡因水平，而大多数人正是这样做的，结果他们只是把新的更高水平设为新的基线，以便感觉正常。

The important thing to do is not continue to consume that elevated level of caffeine, which is what most people do, and then they set a new higher baseline just to feel normal.

关键是要熬过那天的低谷，挺过感觉稍微不舒服甚至有点低落的那一天，多到户外走走，多晒晒太阳。

The key thing is to just manage to get through that crash day, manage to get through that one day where you feel a little less good or maybe even down a bit, get outside a bit, get some more sunshine.

我们知道，这会以一种有益的方式提升你的皮质醇水平，对吧？

We know that spikes your cortisol in a good way, right?

它能增加儿茶酚胺、多巴胺等物质。

It can increase the catecholamines, dopamine, etcetera.

多晒点太阳，多活动一下，到户外去，做些事情来缓解这种不适感，然后重新回到你每天原有的咖啡因摄入目标水平。

Get a little bit more sunlight, get a little bit more movement, get outside, do something to offset those feelings of malaise, and then get right back to your original goal level of caffeine each day.

没必要精确到让你生活变得痛苦，像实验室化学家那样精确测量每一口。

There's no use in getting so quantitative that you make your life miserable, measuring things out like a laboratory chemist.

如果你是那种喜欢这么做的人，那请随意，但除非你服用的是咖啡因片剂，否则很难精确控制你摄入的咖啡因量。

If you're that type and you want to do that, be my guest, but unless you're taking caffeine in pill form, it's very, very hard to get extremely exact about the amounts of caffeine that you're ingesting.

所以，大致估算一下是可以的，但要理解咖啡因的作用机制以及它提升表现的效果来源。

So it is okay to eyeball it, but understand the contour of how caffeine works and what the caffeine performance enhancing effect comes from.

它的来源是高于基础水平的咖啡因摄入。

It comes from a caffeine intake above baseline.

要明白，只要你摄入的咖啡因超过基础水平，就有可能出现一些焦虑。

Understand that anytime you go above baseline with your caffeine intake, there's the potential of some anxiety.

要明白，大约会持续24到48小时的轻微戒断反应，挺过这段短暂时期，你就能回到原来的状态，继续每天享受咖啡因并获得其诸多益处，因为咖啡因确实有很多好处，同时也能避开一些潜在风险。

Understand that there's going to be a slight withdrawal effect that lasts about twenty four to forty eight hours, battle through that short period, and you'll be right back where you started and where you need to be so that you can enjoy caffeine on a daily basis and derive the benefits because there are many benefits to drinking caffeine and avoiding some of the potential hazards.

再者，如果你是年轻人，我建议你推迟摄入咖啡因，也许推迟十年左右。

And again, if you're a young person, I recommend delaying that caffeine intake maybe, I don't know, ten years.

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 episode 以及未来所有问答环节的音频，同时获取这些问答环节和 Huberman Lab 播客标准频道的文本稿，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.

只是为了再次提醒大家我们推出 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，是为了支持标准的 Huberman Lab 播客频道，该频道当然仍会每周一发布完整长篇内容。

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 full length.

我们不会改变标准 Huberman Lab 播客的任何形式或内容，同时资助针对人类的研究——不是动物模型，而是人类本身，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进一步开发心理健康、身体健康和表现提升方案的研究。

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发布，不仅限于高级频道，还包括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.

因此，我们的目标是为您提供深入解答您迫切关心的问题，并让您有机会支持那些能够提供这类答案的研究。

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，高级频道的一个特别令人兴奋的特色是，Tiny基金会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.

这使他们能够有效放大通过高级频道流入的资金，进一步支持心理健康、身体健康和表现提升相关的科学研究与工具开发。

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.

如果您想注册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.

这将使您能够访问所有AMA内容。

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解答。

You can ask questions and get answers to your questions.

当然，你也会得到其他所有人提问的答案。

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

此外，还会有一些独家内容，比如AMA的文本记录，以及在其他地方找不到的Huberman Lab播客节目的各种文本记录和方案。

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，你的支持将直接用于心理健康、身体健康和表现力方面的研究。

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

你可以通过访问 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，感谢你对科学的关注。

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