通过皮质醇和肾上腺素提升你的能量和免疫系统

事实上，我们将讨论如何利用特定的协议来按需增强你的免疫系统。

And indeed we will talk about how you can actually leverage specific protocols to increase your immune system on demand.

有大量科学数据支持这一观点，即人们确实可以做到这一点。

There's great scientific data to support that one can do that.

因此，如果你想实现这些目标——按需提升能量和免疫系统，并学会在实时中缓冲压力——有一个非常重要的生物机制你需要了解。

So there's a biological mechanism that's very important if you want to do those things, increase energy and your immune system on demand, learn to buffer stress on demand in real time.

这意味着，无论你选择的是冷水浴、冰浴、运动还是其他任何方法，你都需要对执行方式做出一个微小但极其关键的调整。

And it means taking these protocols, these practices, whether or not it's cold water or ice bath or exercise or any of those and making one small but very powerful adjustment in how you perform them.

但为了做出这个调整，我不能只告诉你调整的内容。

But in order to make that adjustment, I can't just tell you the adjustment.

我必须向你解释背后的机制，这样你才能知道是否做对了。

I have to tell you the mechanism so that you know if you're doing it correctly or not.

这真的是一种情况：如果你能理解一点机制，你的收获将远胜于单纯地照搬协议。

This is really a case where if you can understand a little bit of mechanism, you will be far better off than just adopting protocols.

所以，如果你从这一集中只记住一件事，那就是我即将告诉你的内容，请务必牢记我接下来要说的信息。

So if you take away nothing else from this episode, except what I'm about to tell you, please take away the information I'm about to tell you.

皮质醇，正如我提到的，由肾上腺释放，并能与受体结合。

Cortisol, as I mentioned, is released from the adrenals and it can bind to receptors.

它可以在身体和大脑中发挥作用。

It can have action both in the body and in the brain.

事实上，它能结合大脑中的所谓威胁检测中心之一，即杏仁核，也被称为恐惧中心。

In fact, it can bind the so called threat detection center in the brain or one of them, which is the amygdala also called the fear center.

它能做到这一点，是因为皮质醇可以穿过血脑屏障。

It can do that because cortisol can cross the blood brain barrier.

它可以在身体内释放，并穿过这一生物屏障。

It can be released in the body and cross this biological barrier.

这就像一道阻止物质进入大脑的围栏，但皮质醇拥有通行权。

It's like a fence that keeps things out of the brain, but cortisol has passing rights.

它可以通过。

It can go through.

去甲肾上腺素则不行。

Epinephrine cannot.

肾上腺素是极性的。

Epinephrine is polarized.

它的分子结构使其无法通过血脑屏障。

The shape of it is such that it can't make it through the blood brain barrier.

这就是为什么它既由你身体中的肾上腺释放，也由你大脑中的脑干区域——蓝斑释放的原因之一。

That's one of the reasons why it's released both from the adrenals in your body and released from this brainstem area, the locus coeruleus in your brain.

这非常关键，因为它意味着身体可以进入准备和警觉状态，而大脑却保持平静。

That's a powerful thing because what it means is that the body can enter states of readiness and alertness while the mind remains calm.

这在生物学上是可能的。

That is biologically possible.

这不仅仅是心理上的技巧，而且确实有方法可以做到这一点。

It's not just a psychological trick And there are ways that one can do that.

因此，我假设你现在已经在通过晨光来调节皮质醇的升高。

So I'm presuming at this point that you're getting your morning light to time your cortisol increase.

我假设你希望获得更多能量，或者希望增强免疫系统功能，以应对各种感染。

I'm presuming that you want more energy or that you want to increase your immune system, function and its ability to combat infections of various kinds.

我建议你从现有的各种锻炼方法或工具中选择一种，来提升肾上腺素水平。

And what I'm suggesting is that you pick from the palette of exercises that are out there or tools that are out there to increase epinephrine.

有很多方法可以做到这一点。

There are a lot of ways to do that.

正如我提到的，你可以通过冷水浴、运动来实现，甚至可以通过与他人发生冲突来做到。

You can do that, as I mentioned, through cold water, through exercise, you can even do that by having confrontations with other people.

从生物学角度来看，这完全是一样的。

At a biological level, it is identical.

所以，如果你喜欢上网发表那些会激怒你的评论，或者浏览那些让你烦躁的内容，你也可以把这看作是一个机会。

So if you like to go online and place the kind of comments that will read the kinds of things, or look at the kinds of things that agitate you, you can, if you like, look at that as an opportunity.

我并不是建议你这么做。

I'm not suggesting you do that.

我更希望人们能以更少破坏性的方式照顾自己和他人，但前提是必须让身体释放出更多的肾上腺素。

I'd like to see people taking care of themselves and each other in much less destructive ways, frankly, but the prerequisite here is getting an increase in adrenaline released from the body.

现在，描述如何做到这一点最简单的方式，就是以冷水浴或呼吸法为例，这样我就不用去应对那些让你触发情绪的未知生活情境，我本可以告诉你什么会触发我，但我不会说。

Now, the simplest way to describe how to do that would be in the context of cold water or a breathing protocol, because then I don't have to deal with the unknown life circumstances that get you triggered or I could tell you what gets me triggered, but I'm not going to.

那么我们假设是冷水。

So let's presume cold water.

假设你决定要洗个冷水澡。

So let's say you decide you're going to take a cold shower.

你进入冷水澡，如果水足够冷，就会带来压力。

You get into the cold shower and if it's cold enough, that will be stressful.

你会体验到肾上腺素的增加。

You will experience an increase in epinephrine.

它会提升你的警觉性。

It will increase your alertness.

现在你将此作为一种练习或工具来培养，你可以称之为韧性，即在身体处于压力状态、肾上腺素升高时，仍能保持内心的平静。

Now you're using this as a practice, as a tool to build, you could call it resilience, but the ability to stay calm in the mind while being stressed in the body, epinephrines in the body.

你通过主观地尝试让自己平静下来来实现这一点。

And you do that by subjectively trying to calm yourself.

你可以通过告诉自己这对身体有益、强调呼气，或做任何能帮助你在高度警觉状态下保持冷静的事情来做到这一点。

Now you can do that by telling yourself it's good for you, by emphasizing your exhales, anything that you can do to try and stay calm despite the fact that you were in a heightened state of alertness.

你可以通过锻炼来做这件事，也可以通过音乐，几乎所有能让你高度警觉的事物，都为你提供了在内心保持平静的机会。

You do this with exercise, you could do this with music, pretty much anything that will give you a really heightened state of alertness offers you the opportunity to try and stay calm in the mind.

从机制上讲，你想要的是肾上腺从肾上腺释放肾上腺素，但不让脑干释放同样程度的肾上腺素和去甲肾上腺素。

What you're trying to do at a mechanistic level is to have adrenaline released from the adrenals, but not have adrenaline epinephrine released from the brainstem to the same degree.

所以你不仅仅是在试图缓冲这种状态。

So you're not just trying to buffer this.

你并不是在对自己说，这对我有好处。

You're not trying to say, oh, this is good for me.

这对我有好处。

This is good for me.

我会硬撑过去。

I'm going to grind this out.

你并不是在硬撑过去。

You're not trying to grind it out.

你是在保持警觉的同时，平静地度过这种状态。

You're trying to move through this calmly while maintaining alertness.

你并不是试图完全放空，尽管这可能有所帮助。

You're not trying to zone out necessarily, although maybe that helps.

你并不是试图分散自己的注意力。

You're not trying to distract yourself.

你真正要做的是在认知上改变你对身体应激反应的关系。

What you're trying to do is shift cognitively your relationship to the somatic, to the body stress response.

我确定在座的有些人会喊，是的，这完全就像那个、那个、那个。

Now I'm sure some of you out there are shouting, yeah, that's exactly like whatever, whatever, whatever.

我同意。

I agree.

这在很多方面是一种自我导向的压力接种，但我们并不将此称为压力接种。

This is in many ways a self directed kind of stress inoculation, but we're not talking about this as stress inoculation.

我们谈论的是如何提升能量和专注力。

We're talking about this as a way to increase energy and focus.

原因是，当肾上腺素在体内释放时，会对免疫系统产生深远影响。

And the reason is that epinephrine when released in the body has a profound effect on the immune system.

当肾上腺素在大脑中释放时，会对学习和记忆信息的能力以及保持警觉产生深远影响。

And when released in the brain has a profound effect on the ability to learn and remember information and to be alert.

因此，我们讨论的是将肾上腺素释放的部位分开，明确区分释放的部位，明白吗？

And so we're talking about splitting the location, separating the location from which you have epinephrine, adrenaline released, okay?

假设你进行这项练习只是为了让自己清醒。

So let's say you are doing this practice simply to wake up.

好的，冷水澡，我们会做；运动，我们也会做。

Okay, cold shower, we'll do that, exercise, we'll do that.

在身体内肾上腺素水平升高，可能还有皮质醇的同时，保持头脑冷静的能力，但皮质醇会遍布全身。

The ability to stay calm in mind while having heightened levels of adrenaline and presumably cortisol as well in the body, but the cortisol is going to circulate everywhere.

关于皮质醇，我们稍后会再多谈一点。你可以通过某种自我安抚、放松的方式实现，这会因人而异。

We'll talk a little bit about cortisol more in a You could do that through some self soothing calming way that's going to be highly individual.

你可以通过告诉自己你喜欢这样来做到这一点，等等。

You do it by telling yourself you enjoy it, etcetera.

但你需要明白的是，在练习后的短时间内，你的系统——整个大脑和身体——都会发生变化。

But what you need to understand is that in the immediate period, following that practice, your system, your entire brain and body are different.

当你的体内短时间内具有高水平的肾上腺素时，身体实际上会处于抵抗感染的准备状态。

Your body is actually primed to resist infection when you have high levels of epinephrine in it for short periods of time.

因此，研究如何通过增加体内肾上腺素来增强免疫抵抗力的科学实验，基于一个广为人知的现象：短期压力实际上能保护你免受感染。

So the scientific study that explored how increasing adrenaline in the body can improve immune resistance is grounded in a well known phenomenon that increases in stress actually protect you against infection in the short term.

所以我想先回顾经典数据，描述实验方法，然后谈谈更近期、可以直接应用的研究。

So I want to look at the classic data first, describe what was done, and then I want to talk about the more recent study, which is immediately actionable.

有一系列经典研究主要基于纽约洛克菲勒大学的布鲁斯·麦伊文的工作。

There are classic set of studies that are really based mainly on the work of somebody named Bruce McEwen, who was at the Rockefeller University in New York.

布鲁斯几年前去世了，但在他去世时，他已经积累了数十年极具影响力的研究成果。

Bruce passed away a few years ago, but he had many decades of incredibly impactful work under his belt when he did.

我接下来要谈的这项研究在人类和动物身上都进行过，深入探讨了如何通过制造压力在短期内增强免疫系统的功能。

The work that I'm going talk about next has been done in humans and has been done in animals and has really explored how inducing stress can enhance the function of the immune system in the short term.

当我提到短期时，指的是大约一到四天的时间。

And when I mean short term, I mean about one to four days.

我不会详述研究的所有细节，但本质上，他们让受试者接触某种感染——细菌或病毒性感染，同时人为制造压力。

I'm not going to go through all the details of the study, but essentially what they were doing was exposing subjects to some sort of infection, either bacterial or viral infection and inducing stress.

听起来像是双重打击，对吧？

Sounds like a double whammy, right?

你可能会觉得，稍微来点电击脚掌或冷水暴露，以提高压力和肾上腺素水平，只会让感染的影响更糟，但事实恰恰相反。

You'd think that maybe getting a little electric foot shock or cold water exposure or something to increase your levels of stress and adrenaline would just make the effects of the infection worse, but no, quite the opposite.

短暂的压力——现在你应该从皮质醇和肾上腺素的释放角度来理解——实际上能够增强免疫系统的功能。

Brief bouts of stress, which now you should be thinking about in terms of cortisol and epinephrine release, we're actually able to increase immune system function.

如果你对肾上腺素在体内和大脑中的作用有一定了解，这就不该让你感到惊讶。

Now that shouldn't surprise you if you understand a little bit about how epinephrine works in the body and in the brain.

它本质上是神经系统用来向免疫器官（如脾脏以及其他产生各种杀伤细胞的器官，包括B细胞和T细胞）发出信号，让它们去对抗感染、细菌和病毒。

It essentially is the signal by which the nervous system can inform immune organs, things like the spleen and other organs that make killer cells of various kinds, B cells and T cells to go and combat infections, bacteria and viruses.

否则，你的免疫系统怎么知道有感染发生了呢？

How else would your immune system know that there was an infection?

你的免疫系统可以识别外来入侵者，但神经系统提供的是警报信号，释放这些杀伤细胞，告诉它们出了问题，要去寻找并应对问题。

Your immune system can recognize foreign invaders, but the nervous system provides the signal, the sort of alarm signal that liberates the killer cells that tells them there's a problem and to go seek out the problem, so to speak.

所以这里的持续时间非常关键，因为如果压力长期保持在过高水平，那么确实，压力会抑制免疫反应。

So the duration here is really important because if stress stayed too high for too long, then yes, indeed stress can hinder the immune response.

但在一到四天的时间内，它实际上可以通过增强免疫反应来保护你。

But for a period of about one to four days, it actually can protect you by way of increasing the immune response.

我可以肯定地说，这种效果是由肾上腺释放的肾上腺素所调控的，而不是来自大脑，因为研究人员确实探讨了在肾上腺切除（即移除肾上腺）的情况下这种效果是否仍然存在。

Now, I can say with certainty that that effect is governed by epinephrine, adrenaline released from the adrenals and not from the brain because they actually explored whether or not the effect exists in the presence of what's called an adrenalectomy or removing the adrenals.

所以我要明确说，没有肾上腺，你就不会获得这种效果。

So I should just say without the adrenals, you don't get the effect.

因此我们知道，这种效果来自于身体内的肾上腺素。

So we know that that effect comes from adrenaline in the body.

这对你意味着什么？

What does that mean for you?

这意味着，如果你想在短期内增强免疫系统，你就需要在短期内提升你的肾上腺素水平。

That means if you want to increase your immune system in the short term, you want to increase your epinephrine in the short term.

这就是为什么短时间、高强度的运动——每天不超过一小时，前提是你其他方面都做得对，比如睡眠和营养等——甚至更短时间的高强度运动、冷水暴露，或者我之前提到的循环呼吸法，因为它们都能提升肾上腺素，从而增强免疫系统。

That's why short bouts of very intense exercise, probably no more than an hour per day, provided you're doing everything else right, sleeping and nutrition, etcetera, maybe even shorter bouts of intense exercise or exposure to cold water or the cyclic breathing that I talked about before, because they increase epinephrine, they will bolster the immune system.

我们时不时会听到这类报道，似乎每隔一阵子就会有一篇文章说咖啡能改善你的免疫系统之类的。

And we all hear these reports every once in a while, it seems to be the thing that every once in while, there'll be an article about how coffee can improve your immune system or something like that.

确实，咖啡因在一定程度上可以增加肾上腺素和多巴胺，但大多数人都是长期饮用。

Indeed caffeine can increase epinephrine and dopamine to some extent, but most people are drinking it chronically.

因此，它的效果可能主要源于肾上腺素的升高，而咖啡或其他形式的咖啡因是增强还是削弱你的免疫系统，很可能取决于你是否以罕见的突发方式使用它——比如每两三个月一次，当你感觉即将感染时。

So its effects are probably due to increases in epinephrine and probably whether or not something like coffee or other forms of caffeine can improve improve or degrade your immune system will probably depend on whether or not you're using it in a way that it increases your adrenaline as a spike that happens rarely, you know, once every two or three months, let's say you have an infection coming on.

是的，事实上，这些数据很可能表明，喝一些热的含咖啡因茶或热咖啡，只要你没有因此脱水（因为你同时也在喝水），可能通过促进肾上腺素释放来改善免疫功能。

Yes, indeed, it probably, what these data probably mean is that drinking some hot caffeinated tea or some hot coffee even provided you don't get dehydrated from it, because you're also drinking some water can probably improve your immune system function by way of increasing adrenaline release.

但呼吸法、寒冷暴露和运动也能起到同样的作用。

But so can the breathing, can cold exposure, so can exercise.

这里的关键是机制。

The mechanism here is what's key.

我不断强调这一点，是因为这意味着你其实不需要知道具体的方案。

And I keep saying that because what it means is that you don't actually have to know the specific protocol.

我并不是在推荐某一种特定的方法。

I'm not trying to say, this particular protocol.

你需要自己去摸索，找出一种你愿意每隔一天或每周两三次规律进行的、能短期提升肾上腺素的行为。

You have to figure out, and it should be easy to figure out what short term adrenaline increasing behavior you're willing to do on a regular basis every day or two or three times a week.

你可能会说，我并没有生病。

Now you could say, well, I'm not sick.

那我应该经常做这些事吗？

Should I be doing these things often?

我会说，至少每周两到三次，如果你的目标是保持免疫系统良好运转，而且你经常接触孩子——因为他们携带大量病菌，而他们的免疫系统尚未发育完全；或者你在医疗环境工作；或者你本身容易生病。

I would say two or three times a week at a minimum, if your goal is to keep your immune system tuned up and you are in the presence of a lot of children, for instance, which carry a lot of bugs because their immune system isn't developed or you work in a healthcare setting or you're simply somebody who's prone to get sick.

我可以举个例子，现在有人把这叫作‘轶事数据’，但我并不喜欢这个说法，因为我不想让‘轶事数据’被误解为任何其他东西，它就只是轶事数据。

I can just say anecdotally, I guess someone now calls this anic data, which I don't like that phrase because it's sort of, I don't want anecdotal data to ever be misunderstood as anything but anecdotal data.

就我个人经历而言，我确实有过感觉喉咙发痒，或者即将出现鼻窦感染的情况。

Anecdotally, I can say that I've had instances where I've felt a throat tickle coming on or some sinus infection.

我会做之前描述过的循环呼吸：25到30次深吸气，然后呼气并屏息，再重复25到30次吸气、呼气、屏息，最后做一次大吸气并屏住。

I will do the cyclic breathing that I described before, 25, 30 breaths, exhale, hold 25, 30 breaths, exhale, hold 25, 30 breaths, exhale, hold, and then big inhale, hold.

大多数时候我并没有发展成严重的疾病，但我也采取了其他预防措施，比如保证睡眠等等。

And most times I didn't get full blown sick, but I also take other precautionary measures to get sleep, etcetera.

所以，这到底是因果关系，还是仅仅相关，我也不清楚。

So whether or not it was causal or whether or not it's just correlated, I don't know.

然而，有一项人类研究我特别想向你们指出，因为它的发表时间比麦伊文的研究更近。

However, there's a human study that I definitely want to point out to you because it was published more recently than the McEwen work.

它发表在《美国国家科学院院刊》上，因为许多其他国家也有自己的《国家科学院院刊》。

It was published in the Proceedings of the National Academy of Sciences for The USA because there are Proceedings of the National Academy of Sciences for many other countries as well.

这篇论文的标题是《自主激活交感神经系统》。

The title of the paper is Voluntary Activation of the Sympathetic Nervous System.

交感神经系统负责引发战斗或逃跑反应，也就是所谓的压力，会导致肾上腺素释放并抑制人体的先天免疫反应。

That's the system that causes fight or flight and AKA stress and causes release of adrenaline and attenuation of the innate immune response in humans.

这是Cox、K.O.X等人发表于2014年《美国国家科学院院刊》的研究，他们采用了著名的温·霍夫呼吸法。

This is Cox, K O X, et al, P N A S, Proceeds of the National Academy of Sciences, 2014, and they incorporate the ever famous Wim Hof breathing.

温·霍夫呼吸法与我在这档播客中多次描述的呼吸方法非常相似，它也被称为图莫呼吸法。

Wim Hof breathing is much like the breathing protocol that I've described several times now in this podcast, it's also called Tummo breathing.

其他文化或社群的人们也给它起了其他名字。

Other people from other cultures and communities have called it other things.

命名其实并不重要。

The naming really isn't important.

尽管我认为Wim Hof是率先尝试将这些实践广泛推广给公众的先驱，并且参与了这项研究。

Although I do think WHIM is a pioneer in trying to bring these practices to the general public more broadly and was involved in this study.

这项研究是在荷兰进行的。

The study was done in The Netherlands.

它由一位医生负责传达。

It was communicated by Doctor.

耶鲁大学的托马斯·霍瓦特。

Thomas Horvath at Yale.

我提到过，霍瓦特是一位杰出的科学家。

I mentioned all that Horvath is a terrific scientist.

我多年来一直熟悉他的研究。

I'm familiar with his work over many years.

他们是怎么做的呢？

Here's what they did.

他们给人们注射了E。

They injected people with E.

大肠杆菌，他们设置了不同的组，有的组进行了我所描述的那种会增加肾上腺素释放的呼吸方式。

Coli and they had groups that either did the sorts of breathing I've been describing that increased adrenaline release.

不过我应该说，我认为并不需要这种呼吸方式来引发肾上腺素释放。

Although I should say, I don't think you need that breathing to get adrenaline release.

你也可以通过寒冷暴露来实现。

You could do it with cold exposure.

你还可以通过其他方式，比如高强度间歇训练来实现。

You could do it with other things, high intensity interval training as well.

他们发现，对大肠杆菌的反应在那些采用了增加肾上腺素方案的人群中截然不同。

And what they found was that the response to the E.

在这个案例中，这种方案是为了提升肾上腺素水平。

Coli was quite different in the people that had a protocol in this case, to increase adrenaline.

这是一项了不起的研究，因为他们发现，大肠杆菌引起的发烧、呕吐等所有负面反应，

So this is a remarkable study because what they found was that the fever, the vomiting, all the negative effects of E.

在许多情况下，甚至在某些案例中全部被通过激活肾上腺素系统（此处通过呼吸方式）显著减弱了。

Coli, many of them and some cases, all of them were greatly attenuated by way of engaging the adrenaline system, in this case using breathing.

他们研究了炎症细胞因子，比如IL-6，我在这档播客中多次提到过这种典型的炎症细胞因子，结果发现它们减少了；而像IL-10这样的抗炎因子则增加了。

They looked at inflammatory cytokines, things like IL-six, which I've mentioned many times on this podcast, this sort classic inflammatory cytokine were reduced, things like IL-ten, which are anti inflammatory were increased.

有一些炎症细胞因子反而增加了。

There were some inflammatory cytokines that were increased.

这里的重点是什么？

What's the point here?

重点是你可以通过找到一种方式来提升肾上腺素，从而控制你的免疫系统。

The point is you can control your immune system by finding a way that you can increase adrenaline.

这与我们常听到的说法恰恰相反，那就是别太有压力，否则会生病。

And this runs counter to what we always hear, which is don't get too stressed or you will get sick.

学会控制肾上腺素，让它启动，也让它停止。

Learn to control adrenaline, turn it on and turn it off.

学会控制皮质醇，早上用光线让它升高，尽量让它下降。

Learn to control cortisol, turn it on with light in the morning, try and turn it off.

当它因为生活事件突然飙升时，学会让它平复下来。

And then when it spikes because of life events, learn to turn it off.

学会开启和关闭肾上腺素（即去甲肾上腺素）以及开启和关闭皮质醇，能让你掌控能量、专注力和免疫系统。

Learning to turn on and off adrenaline, AKA epinephrine and learning to turn on and off cortisol affords you the ability to turn on energy and focus and your immune system.

这是今天播客最重要的观点：理解你使用的具体方法并不重要。

That's the most important point from today's podcast and understanding that it doesn't matter what protocol you use.

也许只是喝一杯咖啡，然后反复五到六次跑上坡，只要能让肾上腺素进入你的身体，就能改善你的免疫功能。

Maybe it's a cup of coffee and running up a hill five or six times, that will improve your immune system function if you get adrenaline in your system.

你可以用冰浴，也可以用冷水浴，其实都无所谓。

You can use an ice bath, you can use a cold bath, it really doesn't matter.

你也可以去吵架，但我并不建议你这么做。

You can get into an argument, but I'm not suggesting you do that.

真的无所谓。

It really doesn't matter.

重要的是，你能够随后关闭这种反应。

What's important is that you're able to then shut off that response.

有多种方法可以做到这一点，我们稍后会讨论，但我想先谈谈肾上腺素和皮质醇对大脑的其他益处，因为这些影响很多且非常强大，它们不仅关系到能量，还关系到学习能力。

And there are ways to do that we will talk about, but I want to talk about some of the other benefits of epinephrine and cortisol that occur because of their actions on the brain, because these are many and they are powerful and they relate to energy, but also the ability to learn.

如果我还没能让你相信，早上尽早接触光线有助于调节皮质醇的分泌。

If I haven't already convinced you that seeing light early in the day is good for timing your cortisol.

我还应该提到，上一期我讨论过的另一种激素——甲状腺激素，它对设定你的新陈代谢水平至关重要，而它在一定程度上也受这些昼夜节律机制和皮质醇的调控。

I should also mention that another hormone that I discussed last episode, which is thyroid hormone and is critical for setting your level of metabolism is controlled in part by these circadian mechanisms and cortisol itself.

简而言之，如果你在早上尽早释放皮质醇，它将提升你一整天的能量水平。

The short takeaway on this is that if you get your cortisol release early in the day, it will increase your energy throughout the day.

它还能正确调节甲状腺激素的分泌。

It will also time your thyroid release properly.

因此，这又是一个为什么你希望在清晨尽早接触光线的另一个原因。

So there's yet another reason why you would want to get that light exposure early in the day.

对我来说，这是不可妥协的习惯。

For me, that's a non negotiable practice.

即使在飞机上，我也会想尽办法去实现。

If I'm on a plane, I'll try and get it any way I can.

我还没用闪光灯照眼睛，但我真的会竭尽全力确保每天清晨都能接触到阳光，从不缺席。

I'm not shining flashlights in my eyes yet, but I really try hard to get that light exposure from sunlight early in the day without fail.

甲状腺的增加与昼夜节律钟本身受皮质醇调节有关，而昼夜节律钟则调控甲状腺激素的释放。

And the thyroid increase has to do with the fact that your circadian clock itself is regulated by cortisol and the circadian clock times the release of thyroid hormone.

我不想在这方面展开太多，但有一些研究，比如Kalsbeek等人，K A L S B E E K 等人，2012年的研究。

I don't want to go too far off in that direction, but there are a number of studies, Kalsbeek et al, K A L S B E E K et al, 2012.

如果你想在PubMed上查找，这是一篇非常好的文献，描述了皮质醇分泌如何在睡眠期间开始上升，并在醒来后或醒来前立即达到峰值。

If you want to look it up on PubMed is a great one that describes how cortisol secretion begins to rise during sleep and peaks shortly after waking or immediately before.

这会触发昼夜节律钟中的一组神经元，进而引发甲状腺释放激素和刺激激素的分泌。

And that times a set of neurons in the circadian clock then trigger the release of the releasing and stimulating hormones for thyroid.

因此，这是一个非常重要的机制，甲状腺水平通常与能量相关，但主要影响新陈代谢。

So a really important mechanism and thyroid will also tend to correlate with energy, but mostly metabolism.

保持甲状腺功能正常非常重要。

Very important to have thyroid in check.

现在我们来谈谈肾上腺素和皮质醇与学习和记忆的关系。

Now let's talk about epinephrine and cortisol and learning and memory.

每个人都有过这样的经历：压力太大时，坐在考试桌前却怎么也想不起该记的内容。

Everyone has a story about being so stressed they couldn't remember something, sit down to an exam.

我曾经真的遇到过这种情况，坐下来考试时突然一片空白，完全想不起来了。

I actually had this happen once, sat down to an exam and just blanked, just blanked.

只发生过这一次，我不知道当时发生了什么。

It only happened once, I don't know what happened.

我觉得不是睡眠不足，而是我彻底大脑空白了。

I don't think it was sleep deprivation, but I just completely blanked.

当时要从那种状态中恢复过来对我来说非常困难。

And it was very hard for me to pull myself out of that ditch.

但我最终还是做到了，那真是一次吓人的经历。

I did manage to do it, but it was a scary experience.

所以我认为大多数人一想到压力，就会联想到无法发挥表现。

So I think most people think about stress and an inability to perform.

然而，大多数情况下，只要肾上腺素水平不是高得离谱，反而会提升表现。

However, most of the time increases in epinephrine provided they are not through the roof lead to improved performance.

这一点在记忆测试、学习新信息以及体能表现中已被反复证实：当血液中的肾上腺素水平偏低时，你的表现会很差。

Now, this has been shown over and over again on memory tests, on learning new information, on physical performance, that when blood levels of epinephrine are low, you don't perform very well.

当血液中的肾上腺素水平非常高，达到约1500到1700皮克每毫升时——如果有人真的在测量这个数据的话，但我怀疑你们不会——表现会大幅提升。

When blood levels of epinephrine are very high up to about 1,500 to 1,700 picograms per mil, if anyone's out there who's actually measuring this stuff, but I doubt you are, performance goes way up.

当你保持警觉且稍微紧张时，表现会更好。

Performance gets better when you are alert and when you're a little bit stressed.

这一点已经被反复多次证实了。

Absolutely shown again and again and again.

但如果你压力过大，问题就出在心理层面：大脑中的肾上腺素会让你过度关注自身的生理反应，比如你感觉出汗了，就一直盯着自己的身体反应，而无法专注于你真正想做、想说或想表现的事情，或者学习。

If you get too stressed, it's the mental side, it's the epinephrine in the brain that causes people to either focus on their somatic response too much, like they feel like they're sweating and they're focused on their bodily response and they're not focused on what it is they're trying to do or say or perform, etcetera, or learn.

但肾上腺素是一种促智药。

But epinephrine is a nootropic.

它是我们体内自然合成的一种聪明药，皮质醇也是如此。

It is a smart drug that we all make internally and cortisol is as well.

但这里有个转折。

Now here's the twist.

这并不意味着你在考试时一定希望肾上腺素水平很高。

That does not mean that you want epinephrine high during the exam necessarily.

记忆、学习和表现实际上会得到促进。

Memory and learning and performance are actually favored.

它们在学习后立即因肾上腺素水平升高而增强。

They are enhanced by epinephrine increases immediately after learning.

这一点很少被讨论。

And that's something that's rarely discussed.

时机至关重要。

The timing is vital.

所以，如果你学习了一些信息，进行了一次对话，正在学习一门新语言、一项新运动技能，或者任何你试图掌握的内容，学习后立即出现的肾上腺素升高才是巩固信息的关键。

So if you learn some information, you have a conversation, you're trying to learn a new language, a new motor skill, whatever it is that you're trying to learn, the increase in epinephrine that occurs just afterward is what's going to consolidate the information.

它会确保大脑中负责神经可塑性的正确回路和机制在当晚或次晚的睡眠中被激活，而真正的神经重组正是发生在这个时候。

It's going to ensure that the proper circuits and mechanisms in the brain for neuroplasticity are engaged during sleep later that night or the next night, which is when the real rewiring occurs.

你可能会说这太疯狂了，为什么会这样？

And you might say that's crazy, why would that happen?

但我们必须记住，这些机制并非为了让我们随意学习和掌握我们想学的东西而进化出来的，尽管它们确实能让我们做到这一点。

Well, we have to remember none of these mechanisms evolved for us to do what we want and learn what we want necessarily, although they will allow us to do that.

我们以前经历过这种情况。

We've experienced this before.

我们可能起床后走出去，上车，开车去上班或去某人的家里。

We might've gotten up, gone outside, get in our car, drive to work or to somebody's house.

你根本没在想太多事情。

You're not thinking about much at all.

然后突然间，你看到路上发生了事故。

And then all of a sudden you see an accident on the road.

你的警觉性被激活了。

Your alertness is primed.

如果这是一起特别血腥的事故，就会有大量的感官信息涌入。

If it happens to be a particularly gory accident, there's going to be a lot of sensory information there.

突然间，肾上腺素和去甲肾上腺素被释放到你的大脑和身体中。

All of a sudden adrenaline epinephrine is released into your brain and body.

猜猜会发生什么？

Guess what?

你不仅不会忘记那个事件，还会记得导致该事件发生前的一切细节，这具有适应性功能，因为你的大脑和身体最关心的是安全，对吧？

Not only will you not forget that event, but you will remember everything that led up to that event, which has an adaptive function because your brain and body's primary concern is safety, right?

这就是马斯洛需求层次理论中‘安全第一’的神经生物学解释。

This is the neurobiological explanation for Maslow's hierarchy of needs is safety first.

因此，你会对肾上腺素和皮质醇激增之前发生的所有事情保持更高的警觉性和意识。

And so you have heightened awareness and alertness for everything that preceded that spike in adrenaline and cortisol.

所以，如果你想更好地学习，如果你在之前服用了阿得拉或喝了大量咖啡，实际上你是在朝相反的方向推动这个过程。

So the way to think about this is if you need to learn something better, if you're taking Adderall or you're taking a lot of coffee beforehand, you're actually driving the process in the wrong direction.

你确实增加了去甲肾上腺素以促进学习，但超过某个临界点后，反而会损害学习和表现。

You're increasing epinephrine for learning, sure, but past a certain point, you're actually degrading learning and performance.

正确的时间点应该是在学习结束时或刚结束后，因为这一机制并不仅仅针对车祸或创伤等负面事件。

The time to do that is toward the end or immediately after the learning, because this mechanism is not simply devoted to negative events like a car crash or a trauma.

它的作用是确保负责记忆编码的海马体被激活，被告知你刚刚经历的事情很重要。

It works to make sure that the hippocampus that encodes memories as part of the memory encoding mechanisms is primed that it's told what you just experienced is important.

你以后会需要这些信息的。

You're going to need that information later.

因此，我之前多次提到过使用非睡眠深度休息（NSDR），或在学习后保证良好的夜间睡眠，但我们现在讨论的是，当学习过程逐渐结束、你即将退出学习状态时，要确保你的肾上腺素水平也不要随之下降。

And so I've talked many times before about using non sleep deep rest, NSDR, or ensuring good night's sleep after learning, but what we're also talking about is as the learning event tapers off, as you're exiting that, to make sure that your epinephrine levels are not tapering off as well.

这可能是为什么90分钟的学习周期——所谓的超日节律——有效的原因之一，因为进入学习状态需要几分钟时间。

And this may be one of the reasons why the ninety minute cycle, the so called ultradian cycle for learning works because it takes a few minutes to get into rhythm of learning.

你可以维持这种警觉状态大约90分钟。

You can maintain that alertness for about ninety minutes.

这些播客通常时长约为90分钟，这绝非巧合。

It's no coincidence that these podcasts are typically about ninety minutes long.

当你结束这90分钟时，你会开始感到疲劳。

And as you exit that ninety minutes, you're going to start to feel fatigued.

你将无法继续以同样的水平分泌肾上腺素。

You're not going to be able to continue to secrete epinephrine at the same level.

所以，我并不是说在这期播客结束时，你应该给自己来一次电击，或者跳进冰浴。

So I'm not telling you that at the end of this podcast, you should give yourself a foot shock or that you should jump into an ice bath.

不过我要说，如果你在本集结束时通过呼吸法或冷水澡来提升肾上腺素水平，基于大量已发表的研究，我敢打赌，你对这些信息的记忆会因此得到增强，因为肾上腺素和皮质醇具有这种逆向增强效应。

Although I will say if you were to increase your epinephrine at the end of this episode by breathing or by way of cold shower, I'm willing to bet based on numerous published studies that the memory for the information would be enhanced because of this retroactive effect of epinephrine and cortisol.

简单来说，如果你在学习完之后立即提高警觉性，也就是增加肾上腺素和皮质醇水平，就能更好地记住所学内容。

Put simply, you can remember things better if you increase your alertness, AKA your level of epinephrine and cortisol after, immediately after something that you want to learn.

因此，Huberman 实验室播客的听众提醒我，最佳策略是进行九十分钟的专注学习，之后立即洗冷水澡、做图莫呼吸法、泡冰浴，或者如果无法获得这些条件，就进行高强度跑步或高强度间歇训练，然后洗个澡，进行非睡眠深度休息，最后保证一整晚的优质睡眠。

So I'm reminded by people here at the Huberman Lab Podcast that the optimal strategy therefore would be a ninety minute session of focus or learning, then immediately after cold shower or Tummo type breathing or ice bath or something of that sort, maybe a hard run or HIIT training if you can't get access to the other things and then shower up and do a non sleep deep rest and then get a good night's sleep.

这些就是提升学习效果的最佳工具及其组织方式。

Those would be the optimal tools and the organization of tools for enhanced learning.

当然，你也可以用咖啡因来启动整个过程——在学习接近尾声时饮用咖啡因，这至少对我来说是反直觉的。

And of course you could use caffeine to prime the whole process by drinking the caffeine towards the tail of the learning episode, which is counterintuitive, at least to me.

我应该提一下，由于你们很多人和我一样都使用咖啡因，我确实喝咖啡，喜欢蘑菇咖啡，也喜欢马黛茶，会以各种形式摄入咖啡因，最近有一项研究与我们关于能量、警觉性和学习的讨论相关。

I should mention since many of you use caffeine and I use caffeine, I do drink coffee, I love mushroom coffee, I love mate, I drink caffeine in various forms, that there was a study that came out recently that is relevant to our discussion about energy and alertness and learning.

这项研究于2021年3月刚刚发表，作者是Magalhaes等人，拼写为M A G A L H A E S。

And the study came out just recently in March 2021, it's Magalhaes et al, so M A G A L H A E S.

它发表在《分子精神病学》上，这是一本优秀的同行评审期刊。

And it was published in molecular psychiatry, which is a fine journal, a peer reviewed journal.

而论文的标题几乎已经说明了一切。

And the title pretty much gives it away.

经常喝咖啡的人表现出一种独特的大脑功能连接模式。

Habitual coffee drinkers display a distinct pattern of brain functional connectivity.

长期饮用咖啡会改变大脑的连接方式，而且有多种途径，但这项研究的关键结论——与我们讨论的神经回路功能相关，而非仅仅听一堆大脑回路名称——是：每天习惯性喝咖啡的人，其大脑回路发生了变化，导致即使不摄入咖啡因时，也倾向于出现焦虑。

Chronically drinking coffee changes brain connectivity, and it does it in a number of ways, but the key takeaways from this study, as it relates to sort of what the circuits do, as opposed to me just listening off a bunch of brain circuits, which is kind of meaningless in this conversation is that people who drank coffee habitually every day had changes in their brain circuitry such that there was a shift or a bias toward anxiety, even when they don't ingest caffeine.

因此，我们常常认为，咖啡因会增加焦虑水平。

So a lot of times we think, oh, caffeine increases your levels of anxiety.

确实，如果你长期使用咖啡因，它似乎会增加焦虑，但原因并不仅仅是咖啡因本身。

And indeed it appears it does if you use it chronically, but not just to caffeine.

它并不仅仅是因为血液中循环的物质而提高了你的焦虑基线。

It doesn't just raise your baseline of anxiety because of what's circulating in your bloodstream.

它实际上增强了与焦虑相关的大脑区域之间的连接。

It actually increases connectivity between the brain areas that relate to anxiety.

这可能是好事，也可能是坏事，取决于你如何看待它——对于容易出现慢性恐慌发作或焦虑发作的人而言，这显然不是好事。

Now that could be a good thing or a bad thing, depending on how you look at it for people that have are prone to chronic panic attacks or anxiety attacks, that's not going to be good.

有些人可能会以健康的方式使用咖啡因。

Some people might use caffeine in healthy ways.

我相信我喝咖啡是为了提高整体的警觉性。

I believe I do in order to just increase overall levels of alertness.

尽管现在我不仅会按照之前几期提到的原因，将咖啡因摄入推迟到醒来两小时后，还会在学习和专注时段中稍晚些时候饮用，以增强这些时段内的神经可塑性，而不是在此之前。

Although now not only am I going to start delaying my caffeine intake for two hours after I wake up for reasons I've talked about in previous episodes, but I'm also going to start drinking it later in learning and focus sessions as a way to enhance plasticity around those learning and focus sessions not before.

这是一项很有趣的研究，大家可以免费在线阅读。

So interesting study, feel free to, it's free online.

你可以在线获取完整的论文。

You can access the full paper online.

我们也会提供一个链接。

We will put a link as well.

我想谈谈所谓的益智药——也就是‘聪明药’，这个话题我并不太喜欢，因为我讨厌这个名字。

I want to mention this issue of nootropics so called smart drugs, which is not a topic that I particularly enjoy because I don't like the name.

我不喜欢‘益智药’这个说法，因为什么是‘聪明药’呢？

I don't like the idea of a nootropic because what is a smart drug?

所谓的‘聪明’有多种类型，比如创造力、任务切换、策略制定和策略执行。

Well, there's different kinds of smart, there's creativity, there's task switching, there's strategy building, there's strategy implementation.

目前市面上大多数所谓的认知增强剂都是多种成分的混合物，完全没有针对个人进行定制。

And most of the nootropics that are out there are just cocktails of a bunch of different things that aren't tailored to the individual at all.

它们似乎都含有一些咖啡因或胆碱能刺激物等成分。

They all seem to have some caffeine or some cholinergic stimulation, etcetera.

但我们可以结合今天的讨论，从一个重要角度来理解这个问题。

But there's an important way to frame this in light of today's conversation.

认知增强剂通常分为两类。

Nootropics generally fall into two categories.

第一类是能提高血糖水平的认知增强剂。

One category are nootropics that increase blood glucose.

这些是人们服用的、能提升血糖的化合物，而提高血糖可以在某些情况下改善表现并增强学习能力。

So these are compounds that people take that increase blood glucose and increasing blood glucose will improve performance and can enhance learning in some situations.

我并不是建议人们服用这些物质，但这里只是列出其中一些例子。

I'm not suggesting people take these things, but here's just a list of a few of those.

其中一些是合法的，一些属于灰色地带，还有一些是非法的。

Some of them are legal, some of them are gray market, some of them are illegal.

对乙酰氨基酚、奥拉西坦、阿尼西坦，所有这些TAM类物质，明白吗？

Paracetams, oxiracetams, the aniracetams, all the TAMs, okay?

它们通过升高血糖来发挥作用。

Elevate blood glucose, that's how they work.

你所听到的神经效应，其实是血糖升高这一主要作用的次要或三级后果。

The neural effects that you hear are secondary or tertiary to the fact that they just increase blood glucose.

我们知道这一点，因为如果你阻断了血糖升高的作用，就会阻断其促智效果，明白吗？

We know that because if you block the blood glucose effect, you block the nootropic effect, okay?

其他还包括——请绝对不要服用这些物质——安非他明、可卡因，它们在特定剂量下能短期提升学习能力，但这是因为它们会升高血糖。

Others include, and definitely don't take these please, amphetamine, cocaine, those will increase learning in the short term in particular dosages, but because they increase blood glucose.

当然，像疼痛刺激或压力这样的因素，也会通过升高血糖来增强学习效果。

And then of course, things like painful stimuli or stress will improve learning by way of increasing blood glucose.

现在，压力以及与之相关的肾上腺素，不仅能在学习过程中提升表现，而且如我之前所说，学习后肾上腺素水平上升还能长期增强信息的保留。

Now stress and epinephrine that's associated with it, not only improve performance during the learning bout, but as I mentioned before, having epinephrine come up afterward will increase the retention of that information in the long term.

当然，还有一大类促智物质并不影响血糖，而是通过增强胆碱能系统活性来发挥作用。

And then of course there's a whole category of nootropics that don't impact blood glucose that work by increasing the cholinergic system activity.

这些包括胆碱、卵磷脂、磷斯的明（一种处方药）、磷脂酰丝氨酸。

And these are things like choline, lecithin, phosostigmine, that's a prescription drug, phosphatidylstering.

因此，有多种增加能量的方法并不需要提高血糖水平。

So there are ways to increase energy that don't require increasing blood glucose.

这一点至关重要。

And this is vitally important.

我们讨论肾上腺素和皮质醇以提升能量和免疫系统功能的原因是，它们在很大程度上独立于血糖。

The reason we're talking about epinephrine and cortisol for increasing energy and immune system function is because they are largely independent of blood glucose.

当然，它们会与这一系统相互作用，但我们在成长过程中听过太多说法：要靠进食获取能量，但今天我们所讨论的能量，实际上比从食物中获得的能量更强大。

Of course they interact with that system, but we heard so much growing up, you need to eat for energy, but the energy that we're talking about today is actually a much more powerful one than the one that you derive from food.

我们可以称之为神经能量。

It's, we could call it neural energy.

是神经递质创造了警觉性、专注力，以及行动的意愿和能力，还有免疫系统应对入侵者的反应意愿与能力。

It's neurotransmitters that create alertness and focus and the willingness and the ability to move and the willingness and ability for immune system to move in response to intruders.

因此，我们常常过于依赖食物作为能量来源，这固然很好，因为食物确实提供能量，但还有其他源自神经系统的能量来源，它们与皮质醇和肾上腺素等激素系统相关，而这正是我们今天关注的重点。

So I think we all too often think about food as energy, which is great because it is, but there are other sources of energy that are neural and they relate to these hormone systems, cortisol and epinephrine, and that's what we're focused on today.

到目前为止，我们一直在讨论通过皮质醇和肾上腺素来提升能量和增强免疫系统，但如果我不提及皮质醇和肾上腺素长期或过度升高可能带来的诸多负面影响，那就太疏忽了。

So up until now, we've been talking about increasing energy and increasing the immune system by way of cortisol and epinephrine, but I'd be totally remiss if I didn't cover how cortisol and epinephrine, if chronically elevated or if elevated too high can have a lot of detrimental effects.

这些通常都是我们常听到的内容。

These are the things we normally hear about.

我会描述其中一些影响，但同时我也会介绍一些缓解方法——即使你处于压力之下，也能调整皮质醇水平，调整肾上腺素水平，从而减少它们的负面影响。

I'm going to describe some of those things, but I'm also going to talk about ways to ameliorate them, ways that you can adjust the cortisol levels even if you're stressed, ways that you can adjust epinephrine levels even if you're stressed so that they have less of a negative impact.

我不必一一列举压力有多糟糕、长期压力有多糟糕。

I don't have to list off all the ways that stress is terrible and chronic stress is terrible.

我想，你知道的，失眠、免疫系统随着时间被削弱，导致你难以抵抗感染，对吧？

I think, you know, insomnia, your immune system over time will get battered and you won't be able to fight infection off as well, right?

你不应该长期处于压力状态。

You don't want to be stressed for too long.

你可能会开始形成皮质醇导致的体脂堆积模式。

You can start laying down the sort of classic pattern of cortisol induced body fat.

事实上，关于‘安慰性食物’以及为什么我们在长期压力下渴望摄入这类食物，已经有很多相关研究了。

In fact, there's a whole literature related to comfort foods and why we want to consume comfort foods under conditions of chronic stress.

这其实非常有趣，因为它揭示了慢性压力的生物学机制，有助于我们理解如何预防慢性压力，或在压力发生后对其进行调节。

And it's quite interesting actually because it reveals something about the biology of chronic stress that's informative for how to prevent it or to down regulate chronic stress once it's occurred.

让我们花一点时间谈谈安慰性食物。

So let's talk for a second about comfort foods.

我将要提到的研究是由一位杰出的科学家玛丽·达赫曼完成的。

And the work that I'm going to refer to is work that was done by a very impressive scientist by the name of Mary Dahlman.

她的研究可以追溯到几十年前。

Her work goes back decades.

她当时在加州大学旧金山分校，提出了一个表面上看似显而易见、但在玛丽和她的团队出现之前一直缺乏机制解释的问题。

She was at University of California, San Francisco, and she asked this question that on the face of it seems kind of obvious, but for which there was no mechanism known until Mary and her lab personnel came along.

问题是：当我们长期处于压力状态时，为什么我们会渴望高脂肪或高糖的食物？

And the question was, why do we seek high fat and or high sugar foods when we are stressed for a while?

为什么会这样呢？

Why would that be?

原因是，我们之前提到过的糖皮质激素——其中皮质醇就是一种糖皮质激素——是由大脑释放的激素和垂体分泌的ACTH等引起的，但通常情况下，高水平的糖皮质激素会抑制大脑和垂体中释放激素的分泌。

And the reason is that the so called glucocorticoids of which cortisol is a glucocorticoid is caused as we've mentioned before by releasing hormones from the brain and ACTH from the pituitary, etcetera, but normally high levels of glucocorticoid shut off the releasing hormones in the brain and in the pituitary.

它们会通过一个所谓的负反馈回路关闭。

They shut down in a so called negative feedback loop.

所以，就像睾酮或雌激素过高时，下丘脑和垂体的神经元会感知到这一信号，从而减少雌激素和睾酮的生成。

So, just like if testosterone or estrogen get too high, that's read out, or that is seen so to speak by neurons in the pituitary and brain, and then we shut down our production of estrogen and testosterone.

如果皮质醇水平过高，血液中皮质醇过多，就会触发负反馈回路，使大脑和垂体停止释放CRH和ACTH——这些物质原本会刺激更多皮质醇的产生。

If cortisol levels get too high, if there's too much cortisol floating around in our bloodstream, there's a negative feedback loop and the brain and pituitary shut down CRH and ACTH, would otherwise stimulate more cortisol.

因此，皮质醇水平会下降。

So cortisol levels go down.

这是一个非常完美的负反馈回路。

So it's a beautiful negative feedback loop.

然而，持续超过四到七天的压力——也就是慢性压力，我们可以用一种可操作的方式来理解它的本质——会改变肾上腺、大脑和垂体之间的反馈回路，导致大脑和垂体在检测到高水平的糖皮质激素（皮质醇）时，反而释放更多皮质醇，形成正反馈回路。

Chronic stress, however, stress that lasts more than four to seven days, and there's a way to think about what chronic stress really is in an actionable way, causes changes in the feedback loop between the adrenals and the brain and the pituitary, such that now the brain and the pituitary respond to high levels of glucocorticoids cortisol by releasing more of them, it becomes a positive feedback loop.

这很糟糕。

And that's bad.

这实际上直接关系到基因调控、转录和翻译的层面。

It actually gets right down to levels of gene regulation and transcription and translation.

因此，你真的不希望长期处于压力状态，因为压力会引发连锁反应：压力导致更多压力，更多压力又导致更多压力。

And so you really don't want chronic stress because it's a cascade of stress equals more stress equals more stress.

这就是为什么学会关闭压力反应非常重要。

So this is why it's very important to learn to turn off the stress response.

你不希望它长时间处于升高状态。

You don't want it elevated for too long.

有一项由达赫曼及其同事进行的研究，他们通过提高皮质醇水平来诱发慢性压力。

So there's one study that Dahman and her colleagues did where they stimulate chronic stress by increasing cortisol.

他们发现，受试者会增加对糖分和脂肪的摄入。

And they found that subjects would increase their consumption of sugar and fat.

事实上，他们甚至会吃猪油。

In fact, they would even eat lard.

这听起来很恶心，但他们确实愿意摄入更多的脂肪和糖分。

It sounds disgusting, but they were willing to just eat more fat and more sugar.

而这导致了各种问题，比如二型糖尿病、肾上腺功能失调等。

And that led to all sorts of things like type two diabetes that led to dysfunction in the adrenal output, etcetera.

因此，关键在于学会关闭压力反应，因为有趣的是，多尔曼及其同事以及后续的一些研究发现，如果这个系统持续激活太久，整体上就会显著转向焦虑，因为事实证明，体脂本身接受神经支配。

And so the real key is to learn to shut off the stress response because the interesting thing is, is that Dohlman and colleagues and some studies that followed up on their work found that if the system was kicked into motion for too long, then there was a tremendous shift overall towards anxiety because it turns out that body fat itself receives neural innervation.

实际上，神经元会与体脂进行交流。

It receives neurons actually talk to body fat.

因此，你现在有了体脂释放某些激素的情况。

So now you have body fat releasing certain hormones.

你的肾上腺释放皮质醇，所有这些都在反馈给大脑，让你更想摄入更多的糖和高脂肪食物。

You've got the adrenals releasing cortisol, and all of that is feeding back to the brain to make you want more sugar and fatty foods.

这就是所谓的‘安慰食品’发挥作用的方式。

So that's how the so called comfort foods work.

下次你经历压力时，应该留意一下自己的反应。

And you should watch yourself next time you experience stress.

如果是短期的压力，通常会抑制食欲。

If it's a short term bout of stress, typically it blocks hunger.

如果是长期的压力，通常会引发食欲，特别是对这些所谓的‘安慰食品’——含糖和高脂肪的食物。

If it's a longer bout of stress, typically it triggers hunger in particular for these so called comfort foods, sugary and fatty foods.

有趣的是，短期压力实际上会抑制饥饿感。

And it's kind of interesting how short term stress can actually block hunger.

它通过激活或作用于一个名为蛙皮素系统的机制来实现这一点。

It does that by activating or interacting with a system called the Bombesin system.

蛙皮素是一种肽类激素。

Bombesin is a peptide hormone.

我想它最初是以某种爬行动物或两栖动物命名的，抱歉，应该是某种蟾蜍。

It was actually, I think it was named after some sort of reptile or amphibians, excuse me, some sort of toad.

我认为它最初是从蟾蜍中分离出来的，后来才在人类体内被发现。

I think it was initially sequenced from the toad before it was later discovered in humans.

我想这种蟾蜍的拉丁名是Bombina Bombina之类的。

And I think the toad's Latin name is Bombina Bombina or something of that sort.

因此，他们将这种物质命名为蛙皮素，但它能减少进食，而压力会促使蛙皮素释放，让你不想吃东西。

And so they decided to call this thing Bombesin, but it reduces eating and stress liberates Bombesin and makes you want to eat less.

但长期压力会导致这些正反馈变化，而这些变化并不积极。

But chronic stress causes all these positive feedback changes, which are not positive.

它们是正面的，我称它们为正面的，是因为它们反复放大压力反应，而不是因为它们对你有益。

They're positive, I'm calling them positive because they amplify the stress response over and over, not because they are good for you.

所以短期压力很好，长期压力则非常非常糟糕。

So short term stress, great, long term stress, really, really bad.

我们还可以谈谈压力的其他不良影响，我不会列举太多，因为你们已经知道很多了，也经常听到，我猜你们更想知道如何控制它们——没错，压力确实会让人变白发。

Other bad effects of stress that we can talk about, and I won't list off too many more of these because you know so many of them, hear about them, you really want to know how to control them, I'm guessing, is that yes, indeed stress can make you go gray.

人变白发的速度，也就是头发变灰，有些情况下还包括体毛变灰，取决于一些遗传因素。

The rates at which people go gray, meaning gray hair, some cases, gray body hair as well, depend on some genetic factors.

实际上，我们变白发有几种方式。

There's actually, there are a couple of ways that we can go gray.

每个毛囊中都有一种被称为‘微环境’的干细胞。

There's actually a stem cell, what they call niche in every follicle.

所以，毛囊里有干细胞，可以不断产生更多的毛发细胞。

So, you have stem cells in the follicle that can produce more and more of the given hair cell.

而它们实际上含有过氧化物基团。

And they're actually peroxide groups.

我们常听说用过氧化氢漂白头发，至少在八十年代这很流行，但你可以用过氧化氢来漂白东西，而你的毛囊自身也能产生过氧化氢，导致头发变灰。

We hear about bleaching hair with peroxide, at least in the eighties, that was a thing, but you can use hydrogen peroxide to bleach things and you can produce your own peroxide in the hair follicle that will cause the hairs to go gray.

此外，头发的色素沉着，就像皮肤的色素沉着一样，是由黑色素细胞控制的，我们的老朋友——黑色素细胞。

In addition, pigmentation of hair, just like pigmentation of skin is controlled by melanocytes, our old friends, the melanocytes.

我说老朋友，是因为在之前的节目中，我们讨论过为什么晒太阳、获得充足阳光能提高某些物质的水平，比如促黑色素细胞刺激激素，这种激素能减少饥饿感。

And I say old friends, because on previous episodes, talked about why sunlight and getting ample sunlight can increase levels of certain things like melanocytes stimulating hormone, which reduce hunger.

它还能提升睾酮和雌激素水平，以及所有这些背后的原因。

It can improve testosterone and estrogen levels and all the reasons for that.

事实证明，所谓交感神经系统的激活——其实就是指肾上腺释放肾上腺素、大脑释放去甲肾上腺素的系统——会耗尽毛囊干细胞中的黑色素细胞。

Well, it turns out that activation of the so called sympathetic nervous system, which is really just another name for the system that liberates adrenaline from the adrenals and epinephrine in the brain drives depletion of melanocytes in hair stem cells.

因此，确实存在一种由基因决定的衰老速度，但压力会加速我们头发变灰。

So indeed there's a rate of aging that we will undergo based on our genetics, but stress will make us go gray.

如果你想深入了解这一点，推荐阅读一篇最近发表的论文，作者是张等人（Zhang et al., Z H A N G, et al），发表在《自然》期刊上——这是一本卓越的期刊，绝对是顶级期刊之一，2020年发表的。

And the paper that you should look to, if you want to read more about this came out very recently, this is Zhang et al, Z H A N G, et al, Nature, fabulous journal, definitely one of the apex journals, 2020.

这篇论文表明，各种形式的压力激活都会耗尽这些黑色素细胞干细胞。

So this paper showed that the activation of stress in various forms will deplete these melanocyte stem cells.

你不必担心冷水浴或呼吸练习会增加你的压力水平，导致头发变白。

You do not have to worry about an ice bath exercise or breathing, increasing your levels of stress to the point where it's going to make you go gray.

我们再次讨论的是慢性压力。

We're talking again about chronic stress.

如果你想抵消压力对头发变白的影响，可以通过持续进行有助于调节压力的练习来实现。

And if you want to offset the stress effects on graying of hair, you can do that by either having a practice that helps you regulate stress on a consistent basis.

比如非睡眠深度休息或冥想，如果你能获得按摩或度假的机会，那非常好，但关键是保持一种习惯，让压力保持在可控范围内，避免长期处于高水平，这会非常有帮助。

So something like non sleep deep rest or meditation, if you can get access to massages or vacations, those are great, but having a practice to keep stress clamped so that it's not chronically elevated, that will be great.

此外，这也是另一个例子，我们知道阳光能刺激黑色素细胞，不仅在皮肤中，也在头发中。

As well, this is another case where sunlight we know stimulates melanocytes, not just in skin, but in hair.

因此，获得充足的阳光，并坚持调节压力的习惯，可以通过缓解压力导致的黑色素细胞耗竭，来抵消压力引起的头发变白。

And so getting ample sunlight, having a practice to regulate stress will offset the stress induced graying of hairs by way of stress induced depletion of melanocytes.

如果黑色素细胞听起来很像黑色素，那你是对的。

And if melanocyte sounds a lot like melanin, you're right.

这是因为任何涉及大脑和身体色素沉着的物质，其名称通常都会以'黑色素'（melano）开头。

That's because anything involved with pigmentation in the brain and body generally has melano in the front of the word in some way or another.

所以，如果慢性压力之所以有害，是因为它导致肾上腺素和皮质醇长期升高，那么问题就来了：究竟什么是慢性压力？

So if chronic stress is so bad because of its effects on epinephrine and cortisol being elevated for too long, then the question becomes of course, well, what's chronic stress?

我该如何区分慢性压力和急性压力？又该如何应对慢性压力，以避免这些负面影响？

How do I know the difference between chronic and acute stress and how do I keep chronic stress at bay because of all these negative effects.

我甚至还没列出其他诸多影响，比如抑郁——抑郁显然与皮质醇升高有关；甲状腺激素低下也与抑郁相关，甲状腺功能失调也是如此。

And I didn't even list out the number of other ones, the effects on depression, which certainly has a correlate with elevated cortisol, thyroid hormone associated with low thyroid hormone is associated with depression, mistimed thyroid.

再次强调，保持规律的光照、饮食、运动和睡眠，哪怕只是大致稳定，也是你抵御心理健康和身体健康负面影响的最有效方法。

Once again, getting your light and your feeding and your exercise and your sleep on a consistent schedule or consistent ish is going to be the most powerful thing you can do in order to buffer yourself against negative effects on mental health and physical health for that matter.

当然，也可以服用一些补充剂或处方药物。

There are things that one can take supplements, prescription drugs, etcetera.

你们当中有些人可能自己或认识的人患有库欣综合征，也就是皮质醇长期升高。

Some of you out there may have or may know people that have Cushing's, which is chronically elevated cortisol.

我们会谈到一些可用于治疗的处方药，但大多数人面临的状况是：生活压力大一阵，然后缓解，再压力大，再缓解。

There are prescription drugs that we will talk about that can be used, but most people are dealing with a situation where life gets stressful, then less stressful, stressful, then less stressful.

根据麦考文和其他人的研究数据，以及鲍勃·萨波尔斯基实验室多年来的成果，我认为，任何持续超过一两天甚至三天的压力，就已经开始变成慢性压力了。

I would say based on the data from McEwen and others, Bob Sapolsky's lab over many years, I would say any stress that lasts more than a day or two days or three days is starting to become chronic stress.

实际上并没有一个严格的分界线，因为我们不会时刻测量每个人的皮质醇水平。

There's really no strict cutoff because we're not measuring everybody's cortisol from moment to moment.

我的实验室曾做过实验，长期测量人们的压力反应。

My lab has done experiments where we measure stress in people over time.

人们在经历艰难的一天后能否安然入睡，能力差异极大。

People vary tremendously in their ability to have a really hard day and then fall deeply asleep.

最终的恢复方式就是每晚都能良好、基本不受打扰地睡眠，尽管偶尔一两次夜间醒来，只要时间不长，且醒来时没有接触光线或手机，通常不会造成太大损害。

That's going to be the ultimate reset is the ability to sleep well, more or less undisturbed each night, although one or two wakeups during the night, probably not going to be too detrimental provided they're not too long and you're not viewing light during those wakeups or your phone.

但如果你觉得自己长期处于压力状态，并开始出现压力的负面效应，你可以采取的应对措施有很多。

But the things that you can take, if you feel like you're chronically stressed and you're veering toward some of the negative effects of stress are many.

有一些简单的补充方法，人们可以尝试。

There are some simple things that people can do in terms of supplementation.

当然，所有补充剂都必须根据个人情况评估其安全范围，因为不同人的情况可能不同。

All supplements of course have to be checked out for their safety margins for you because it could differ from person to person.

如果你决定使用这些补充剂，你有责任确保它们对你来说是安全的。

You're responsible for making sure they're safe for you if you decide to use them.

最常见的一种是南非醉茄，它具有强大的抗焦虑效果。

One of the most common ones is Ashwagandha and it has a powerful anxiolytic antianxiety effect.

欢迎访问 examine.com，可以免费查看他们的所谓‘人体效应矩阵’。

You're welcome to go to examine.com and for zero cost, you can see their so called human effect matrix.

南非醉茄有多种用途。

Ashwagandha has many uses.

它已被用于提升运动员的力量输出。

It's been used to enhance power output in athletes.

研究表明，它能适度提高睾酮水平。

It has been shown to modestly increase testosterone.

研究表明，它能适度调节低密度脂蛋白胆固醇，也就是所谓的‘坏’胆固醇。

It has been shown to modestly adjust things like low density lipoprotein cholesterol, the so called bad cholesterol in quotes.

它对焦虑有显著影响。

It has a profound effect on anxiety.

这一点已在九项研究中得到证实，这九项都是经过同行评审的独立研究，均由与结果无利益关联的机构资助。

That's been shown in nine studies, nine peer reviewed independent studies, I mean funded by organizations that have no vested interest in the answer.

它对皮质醇本身有非常强的影响。

It has a very strong effect on cortisol itself.

有多强？

How strong?

在健康但处于压力状态的人群中，皮质醇水平降低了14.5%至27.9%。

The decrease in cortisol node in humans is 14.5 to 27.9% reduction in otherwise healthy, but stressed humans.

很好，有六项研究支持。

That's great, six studies.

所以就是这样。

So that's it.

它提到，这种效果明显大于许多其他补充剂。

And it mentions this is significantly larger than many other supplements.

现在，有些人会说长期服用印度人参可能并不好。

Now, some people will say that taking Ashwagandha chronically may not be good.

如果你听说过这种说法，或者能指出具体说明其不利原因的研究，请在评论区留言，或者在YouTube的评论区告诉我，那是最好的方式。

If you've heard about that, or you can point to specific studies that indicate exactly why it's not good, please put in the comment section or let me know in the comment section on YouTube would be best.

我所引用的研究涵盖了男女两性。

The studies that I'm referring to did explore both genders.

受试者人数相当多，为64人或以上，研究持续一到六个月。

The number of subjects was reasonably high, 64 or more, one to six months study.

所以这些是长期研究。

So these were long term studies.

这很好。

That's great.

你希望看到的不只是短期研究的结果。

You'd like to see that not just in an acute study.

因此，研究涵盖了男性和女性，不同年龄，以及超重和非超重人群。

So males and females, lots of different ages, overweight, excuse me, overweight and non overweight.

他们抽取了血液检测皮质醇，同时也进行了唾液检测。

They did blood draws of cortisol, which is going to, and as well as saliva tests.

实际上，唾液检测是测量游离皮质醇的最佳方法。

Saliva is actually the best way to measure free cortisol.

你还可以通过耳垢来测量，结果发现确实如此，这听起来相当恶心，也确实如此，但皮质醇确实会在耳垢和唾液中积累，而唾液中测量的是游离皮质醇。

You can also measure it from earwax, it turns out, which sounds pretty gross and kind of is, but nonetheless, that's where cortisol will accumulate in earwax and in saliva, the free cortisol.

但有六项高质量的研究独立支持了这些发现，表明在健康成年人中，皮质醇水平显著降低了14.5%到27.9%。

But that's six very quality studies independently supported that all point to these very significant, fourteen point five to twenty seven point nine percent reductions in otherwise healthy adults.

所以，如果你正经历慢性压力，正处于生活中的高压阶段，并希望缓解压力的负面影响，那么印度人参可能非常适合你——我要特别强调的是‘可能’。

So if you're somebody who's dealing with chronic stress, it's a stressful period in your life and you want to stave off the negative effects of stress, well then Ashwagandha may, I want to highlight may be right for you.

它还倾向于降低总皮质醇水平，这很有趣，能轻微减轻抑郁，并如我之前所说，降低低密度脂蛋白等指标。

It also does tend to lower total cortisol, which is interesting, can lower depression to a somewhat minimal degree and can lower, as I mentioned before things like a low density lipoprotein.

因此，我认为印度人参在这一领域堪称佼佼者。

So that, I think Ashwagandha comes through as kind of the heavy hitter in this department.

现在，有趣的是印度人参通过降低慢性压力和皮质醇所产生的其他下游效应。

Now, what's interesting also is the other effects of Ashwagandha that are downstream of reducing chronic stress and cortisol.

因为皮质醇的影响广泛，身体和大脑各处都有皮质醇受体。

Because cortisol has so many effects, there are receptors for cortisol all over the body and brain.

所以我将快速列出这些效应。

And so I'll just list these off quickly.

我不会逐一列出每一项研究或详细讨论受试者人数。

I'm not going to list off each study or talk about how many subjects in detail.

如果你想了解，可以去 examine.com 搜索 Ashwagandha。

Again, you can go to examine.com if you want and just put in Ashwagandha.

C反应蛋白，这是一种与多种负面健康影响相关的标志物。

C reactive protein, which is a marker of all sorts of negative health effects.

心血管健康甚至黄斑变性都显著改善。

Cardiovascular health, even macular degeneration is notably reduced.

心悸也显著减少。

Heart palpitations notably reduced.

血清T3和T4，我们之前节目中提到过的甲状腺激素，得到了提升。

Serum T3 and T4, our old friends, thyroid hormones from a previous episode are increased.

强迫症的症状减轻了，包括强迫思维和强迫行为，对吧？

Symptoms of OCD decreased, both the obsessions and the compulsions, right?

强迫思维是心理上的，强迫行为是行为上的。

Obsessions are of the mind, compulsions are of behavior.

因此，降低皮质醇会带来许多下游益处，比如心率降低、失眠率下降、记忆力略有改善。

So, there are a lot of things that are downstream of reducing cortisol, lowered heart rate, lowered rates of insomnia, slightly improved memory.

为什么会这样，我不清楚，因为短期内皮质醇其实可以提升记忆力。

Why that would be, I don't know because cortisol in the short term can increase memory.

我猜测这可能是由于睡眠增加、疼痛减少、质量提升、反应时间缩短等原因。

I'm guessing it's from increased sleep, decreased pain, increased quality, decreased reaction times, things of that sort.

所以，这类好处还有很多，但所有这些都源于皮质醇水平的降低。

So the list goes on and on, but all of those things stem downstream of decreased cortisol.

因此，如果一个人打算服用印度人参以降低皮质醇，而你又希望白天早期的皮质醇水平能提供全天能量，那么最佳服用时间可能是傍晚或晚上。

So if one were to decide to take Ashwagandha in order to reduce cortisol, given that you want cortisol early in the day to have energy throughout the day, the time to take it is probably later in the day or in the evening.

我从未听说过印度人参会妨碍睡眠或引起任何类型的失眠。

I've never heard of it preventing sleep or causing insomnia of any kind.

在Examine.com上列出的主要效果中，肯定没有这一条。

That certainly wasn't listed as one of the major effects on examine.com.

如果我长期处于压力状态，或者睡眠质量不如预期，我会偶尔服用印度人参。

I will take Ashwagandha from time to time if I'm chronically stressed or if I'm not sleeping as well as I ought to.

你可能会认为，凭借我对睡眠和睡眠方法的全部了解，我每晚都能睡得完美，但不幸的是，我有一只狗，它患有类似黄昏症的犬类痴呆。

You might think that with all my knowledge about sleep and sleep protocols that I would sleep perfectly every night, but unfortunately I have a dog that has a canine form of sundowners of dementia.

所以这些天它整夜都很活跃。

So he's up much of the night these days.

因此，最近我根本不可能睡上一整晚好觉。

And so there's no way I'm getting a solid night of sleep lately.

所以我会补充服用南非醉茄，通常在睡觉前服用，有时也会和我当天的最后一餐一起吃，而这一餐至少在我睡觉前两小时完成。

And so I will supplement with Ashwagandha and typically I'll take it before sleep and maybe also with my last meal of the day, which is at least two hours before I go to sleep.

再次强调，你需要自己判断这是否适合你。

Again, you have to decide if it's right for you.

剂量差异可能非常大。

The dosages can vary tremendously.

我建议直接按照信誉良好的品牌包装上的说明服用。

I would just go by what's off, what's on the bottle from a reputable brand.

我也会查看examine.com，因为它列出了人们在不同研究中使用的各种剂量及其产生的不同效果。

I would also check out examine.com because it mentions a range of dosages that people have used and in various studies to different effects.

现在，有没有什么东西是你们中的一些人可能正在服用或摄入的，它会增加皮质醇，同时顺便降低雌激素和睾酮？因为记住，皮质醇是由胆固醇分子合成的。

Now, is something out there that some of you may actually be taking or ingesting that can increase cortisol and not so incidentally can decrease estrogen and testosterone because remember cortisol is made from the cholesterol molecule.

雌激素和睾酮也是。

So is estrogen and testosterone.

雌激素和睾酮也是，抱歉，它们之间是竞争关系。

So are estrogen and testosterone, excuse me, and it's competitive.

你要么制造更多的皮质醇，要么制造更多的性类固醇激素，也就是雌激素和睾酮。

So you're either making more cortisol or you're making more of the sex steroid hormones, estrogen and testosterone.

你可能想不到，甘草，我一直以为它是一种糖果，但甘草含有一种我念不出来的东西，G-L-Y-C-Y-R-R-H-I-Z-I-N，甘草酸，它来自甘草植物的glabra品种，由于其化学结构，这种18β-羟基甘草酸——你不需要记住这些细节——黑甘草含有一种物质，能提高皮质醇水平，虽然增幅不大，但很明显。

Believe it or not, licorice, which I always thought of as a candy, but licorice contains a substance that I can't pronounce, G L Y C Y R R H I Z I N, glycyrrhizin, which is of the glabra species of plant actually because of its chemistry, this 18 beta hydroxycyrrhizin acid, you don't need to know all that, licorice, black licorice contains a substance that increases cortisol and its increase is not huge, but is significant.

这项研究在18至29岁的女性、男性和女性，以及30岁的人群中进行过，我列出的不同年龄段是来自不同研究：30至64岁的人群，结果显示血清皮质醇显著升高，睾酮和雌激素则明显下降。

This has been looked at in females age 18 to 29, males and females age 18 to 29, people age 30, these are separate studies where I'm listing off the different ages, ages 30 to 64, turns out that you can see pretty substantial increases in serum cortisol and decreases in testosterone and estrogen.

这对我来说完全是新闻。

So that was complete news to me.

血压也出现了相当显著的升高。

Also increases in blood pressure that are pretty substantial.

这将是皮质醇的下游效应。

That's going to be downstream of cortisol.

提高皮质醇会升高血压，这是应激反应的一部分。

Increasing cortisol is increased blood pressure in order to engage the stress response as part of the stress response.

其他与压力相关的激素水平也会升高。

Increased hormones of other kinds that are associated with stress.

谁会想到呢？我以前不知道，如果你早就知道，那就原谅我吧，但甘草以及黑甘草中的某些化合物实际上会加剧压力，在慢性压力期间可能并不适合摄入。

So who knew, I didn't know, maybe you knew previously, if you did forgive me, but licorice and some of the compounds in black licorice can actually increase stress, probably not the thing to be ingesting during periods of chronic stress.

不管是否有人在其他情境下使用甘草来提升皮质醇并获得积极效果，欢迎告诉我，但甘草的化学成分确实会提升压力激素，因此在慢性压力状态下，你几乎肯定应该避免使用它。

Whether or not anyone has had positive effects of using it to increase cortisol in other contexts, let me know, but very interesting that the chemistry of licorice increases stress hormones and therefore you would probably want to almost certainly want to avoid it in conditions of chronic stress.

此外，如果你正试图优化睾酮和雌激素水平，甘草似乎是个糟糕的选择。

Also, if you're trying to optimize testosterone and estrogen, licorice seems like a bad idea.

我想，唯一可能适合使用甘草的情况是当你在旅行时，想在特定地点醒来，因为甘草会影响皮质醇，而皮质醇与清醒、警觉和能量有关，你可以用它来达到这个目的。

I suppose one instance where you might want to use licorice would be if you're traveling and you're trying to wake up at a particular location because licorice has these effects on cortisol and cortisol is associated with the waking phenomenon and alertness and energy, you could use it in that regard.

不过，我建议你注意使用时间，避免一天内出现两次皮质醇升高，也就是两个峰值。

However, I would be careful to time it so that you're not getting two cortisol increases throughout the day, two peaks.

所以你需要确保自己在应对时差和调整时差方面做了所有其他正确的事情。

So you're going to want to make sure that you're doing all the other things correct for jet lag and adjusting to jet lag.

如果你想了解这些方法，包括何时进食、利用温度、运动和光线来更快地适应时差，请参阅我们关于时差和轮班工作的那期节目，我在其中详细介绍了所有这些方案。

And if you want to know what those things are, including timing your feeding, using temperature, using exercise, using light to adjust to jet lag more quickly, please see the episode that we did on jet lag and shift work where I cover all those protocols in detail.

另一个值得关注的化合物是芹菜素，A P I G E N I N，也就是洋甘菊中含有的那种物质。

The other compound that I think deserves attention is Apigenin, A P I G E N I N, Apigenin, which is what's found in chamomile.

我之前已经讨论过芹菜素，它具有多种作用。

Apigenin I've talked about previously, it has various effects.

其中之一是它是一种轻微的抗雌激素，多项研究已证实这一点，同时它还具有一定的抗焦虑效果，能减轻焦虑。

One is it is a mild anti estrogen that's been shown in various studies and it does have a bit of an anxiolytic effect of reducing anxiety.

我每晚睡前服用50毫克。

I take it before bedtime, fifty milligrams.

同样，你需要自行判断或确认这对你是否安全。

Again, you have to decide or figure out if that's safe for you or not.

我并不是建议你服用它。

I'm not suggesting you take it.

主要的作用是让神经系统平静下来。

The major source of action is to calm the nervous system.

它主要通过调节GABA和氯离子通道来实现这一点，同时也有轻微降低皮质醇的作用。

And it does that primarily by adjusting things like GABA and chloride channels, but also has a mild effect in reducing cortisol.

因此，我将 Ashwagandha 和 Apigenin 一起视为最有效的非处方补充剂成分，如果你希望在一天晚些时候通过降低皮质醇来减轻慢性压力，可以考虑使用它们。

So Ashwagandha and Apigenin together sort of, I would consider the most potent commercial compounds that are in supplement non prescription form that one could use if they were interested in reducing chronic stress, especially late in the day by way of reducing cortisol late in the day.

所以你可能已经感觉到，皮质醇和肾上腺素是一把双刃剑。

So you're probably getting the impression that cortisol and epinephrine are a bit of a double edged sword.

你希望它们升高，但不能持续太久或过高。

You want them elevated, but not for too long or too much.

你不希望它们连续几天都处于高位，但确实需要一种方法在短期内提升它们。

You don't want them up for days and days and days, but you do want to have a practice in order to increase them in the short term.

因此，我们应该讨论一些能够建立皮质醇和肾上腺素最佳水平基础的方案。

So we should talk about protocols that can set a foundation of cortisol and epinephrine that is headed towards optimal.

优化始终是一系列你每天都要坚持的常规实践。

Optimization is always going to be a series of regular practices that you do every day.

所以在特定时间睡觉、在特定时间接触光线、在特定时间进食、选择某些食物等等。

So sleeping at certain times, light at specific times, food at specific times, certain foods, etcetera.

这因人而异，但存在一些普遍规律，今天我们已经讨论了不少。

And that's highly individual, but there are some universals and we've covered a number of those in the discussion today.

进餐时间和饮食安排对能量水平有深远影响。

Meal timing, meal schedules has a profound effect on energy levels.

正如我之前提到的，我所说的能量并不是葡萄糖能量。

And as I mentioned before, the energy I'm referring to is not glucose energy.

不是跑步时消耗碳水化合物，也不是酮体。

It's not burning carbs while running or ketones.

我指的是神经能量，即肾上腺素和皮质醇。

What I'm talking about is neural energy, epinephrine and cortisol.

禁食和控制进食时间是一枚硬币的两面。

Fasting and timing ones eating are two sides of the same coin.

所以，即使你遵循的是每天三餐加若干零食的标准饮食模式，只要你处于睡眠状态或没有摄入任何热量，你就在禁食。

So even if you're on a kind of standard three meal a day with a couple of snacks in between diet or nutrition regimen, you are fasting whenever you're asleep or you're not ingesting any calories.

所以，除非你正在接受葡萄糖静脉输液，否则你在睡觉时就是在禁食。

So unless you're hooked up to an IV of glucose, you are fasting while you're sleeping.

有几种不同类型的禁食与肾上腺素和皮质醇有关。

There are several different kinds of fasting that can relate to epinephrine and cortisol.

我将专门做一期节目，讨论如何优化运动表现中的饮食摄入。

I will do an entire episode on optimizing food intake for performance in the sports context.

这马上就会推出。

That's coming up.

但在此期间，我想谈谈禁食作为肾上腺素来源的作用。

But in the meantime, I'd like to just talk about fasting as a source of epinephrine.

只要我们的血糖偏低，皮质醇和肾上腺素就会上升。

Anytime when our blood glucose is low, cortisol and epinephrine are going to go up.

如果我们禁食时间过长，那就是压力。

If we fast for too long, that is stress.

这一点无可回避。

There's no way around that.

但这并不意味着它没有其他有益效果。

Now that doesn't mean it doesn't have other beneficial effects.

跑马拉松是一种压力，但如果你喜欢的话，它也可能带来积极影响。

Running a marathon is stress, but it can also have positive effects if that's your thing.

因此，压力这个词被妖魔化了，但我们应该从机制上把压力理解为肾上腺素和皮质醇。

So stress has been demonized as a term, but we want to think about stress mechanistically as epinephrine and cortisol.

如果我们这样理解，就可以思考如何调节它们的释放时间。

And then if we do that, we can think about how to regulate its timing.

因此，每当我们连续四到六小时没有进食时，肾上腺素和皮质醇的水平都会显著上升。

So anytime we haven't eaten for four to six hours, levels of epinephrine and cortisol are going go up pretty substantially.

这里有一个例外：如果你习惯每两小时、每小时，甚至晚半小时或十分钟进食，打破这个固定时间表也会引发压力。

There's an exception to that, which is if you are used to eating on the clock every two hours or every hour being half hour late or being even ten minutes late on that schedule will induce stress.

这种压力大部分是心理性的，同时也会释放胃饥饿素等物质，让你感到饥饿，因为你已经习惯了固定的进食时间。

Most of that psychological stress, but also the release of things like ghrelin that are going to make you hungry because they're on that eating clock.

因此，许多人从中获益的一种做法是遵循所谓的昼夜节律饮食计划。

So one thing that many people do to great benefit is they follow a so called circadian eating schedule.

他们只在日出后进食，日落后就停止进食，大致如此。

They eat only when the sun is up, they stop when the sun is down more or less.

另一种理解方式是，他们在睡觉前几个小时停止进食，并在醒来后不久进食，假设他们醒来的时间大致与日出时间一致，可能前后相差两小时。

The other way to think about this is they stop eating a couple hours before sleep and they eat more or less upon waking, assuming that they're waking up more or less around the time that the sun rises maybe plus or minus two hours.

好的，所以这是一种典型的作息安排。

Okay, so sort of typical schedule.

现在，假设你决定像我一样不吃早餐。

Now, let's say you decide to do what I do, which is I skip breakfast.

我只喝水，并将咖啡因摄入推迟90分钟到两小时，然后再喝咖啡。

I drink water, I delay my caffeine for ninety minutes to two hours, and then I drink my caffeine.

然后我的第一餐通常在午餐时间，也就是11:30或12点。

And then my first meal is typically around lunchtime, 11:30 or twelve.

是的，偶尔我也会在白天早些时候吃一些杏仁或核桃之类的东西。

And yes, occasionally I throw back some almonds or walnuts or something earlier in the day.

如果我饿得够厉害，或者刚好看到它们，我偶尔确实会这么做。

I do do that from time to time if I get hungry enough or if I just happen to see them.

我有点像边走边吃的人。

I'm kind of a drive by eater.

如果看到蓝莓或坚果之类的东西，我就随手拿起来放进嘴里。

If I see blueberries or nuts or something, just kind of pick them up and put them in my mouth.

我尽量不从别人的盘子里拿，但我就是时不时有这个习惯。

I try not to do that off other people's plates, but I just have that habit of doing that from time to time.

但通常我要到中午左右才吃东西。

But typically I don't eat until about noon.

所以我的皮质醇水平会上升。

So I've got a cortisol increase.

我早上会接触阳光。

I've got my sunlight in the morning.

因此我在一天早期就能获得大量的能量和活力。

So I'm getting a big pulse and energy early in the day.

是的，会有一点焦躁。

And yes, there's a little bit of agitation.

我有时候早上会饿，有时候不会，但我的饥饿素系统习惯在中午左右开始活跃。

I am hungry sometimes early in the day, sometimes no, but my ghrelin system is used to kicking in right around noon.

当我进食时，只要我不吃碳水化合物，在我这里，我知道我的肾上腺素水平会保持在较高水平。

At the point where I eat, as long as I don't eat carbohydrate, in my case, I know that my epinephrine levels are going to stay pretty high.

所以对我来说，通常是吃肉和沙拉，或者鱼和沙拉这类食物。

So for me, it's usually meat and salad or something of that sort or fish and salad.

我不太喜欢吃鱼，因为味道的关系，但我在一整天里基本上都是低碳或类生酮饮食。

I don't particularly like eating fish because of the taste, but I'm essentially low carb or keto ish throughout the day.

因此，我一整天都处于略高的肾上腺素和皮质醇水平状态。

So I'm probably in a slightly elevated state of epinephrine and cortisol throughout the day.

你们中有些人禁食的时间更长。

Some of you are fasting even longer.

你们会把进食时间推迟到下午4点或8点，甚至可能全天禁食。

You're pushing out till 4PM or 8PM, or maybe you're even fasting around the clock.

只要你禁食，就会增加肾上腺素和皮质醇的释放。

Anytime you're fasting, you're increasing epinephrine and cortisol release.