控制你的多巴胺以提升动力、专注力与满足感

多巴胺在神经系统中有一些近亲或朋友。

Dopamine has close cousins or friends in the nervous system.

我来列举几个这些近亲和朋友。

And I'll just name off a few of those close cousins and friends.

肾上腺素，也叫去甲肾上腺素，是能量的主要化学驱动因子。

Epinephrine also called adrenaline is the main chemical driver of energy.

如果我们大脑和身体中没有一定水平的肾上腺素，我们就什么都做不了。

We can't do anything, anything at all, unless we have some level of epinephrine in our brain and body.

它由肾上腺释放，而肾上腺位于我们的肾脏上方。

It's released from the adrenal glands, which ride atop our kidneys.

它还由脑干中一个叫做蓝斑的区域释放，其释放会唤醒大脑中的神经回路，激活身体的多种生理功能，并让我们做好准备。

It's released from an area of the brainstem called coeruleus and its release tends to wake up neural circuits in the brain and wake up various aspects of our body's physiology and give us a readiness.

因此，多巴胺和肾上腺素（即去甲肾上腺素）常常一起出现，这并不奇怪。

So it should come as no surprise that dopamine and epinephrine AKA adrenaline hang out together.

事实上，肾上腺素和去甲肾上腺素实际上是由多巴胺合成的。

In fact, epinephrine and adrenaline are actually manufactured from dopamine.

有一个涉及多巴胺的生化通路，这是一个非常美妙的通路。

There's a biochemical pathway involving dopamine, which is a beautiful pathway.

如果你想知道，可以搜索多巴胺的生物化学过程，你会发现L-多巴会被转化为多巴胺。

If ever you want to look it up, you could just look up biochemistry of dopamine, but what you'll find is that L DOPA is converted into dopamine.

多巴胺会被转化为去甲肾上腺素，也叫正肾上腺素，而去甲肾上腺素又会被转化为肾上腺素。

Dopamine is converted into noradrenaline, norepinephrine it's also called and noradrenaline, norepinephrine is converted into adrenaline.

所以，多巴胺和肾上腺素（即去甲肾上腺素）不仅是近亲，它们实际上是家人。

So not only are dopamine and epinephrine AKA adrenaline close cousins, they are actually family members.

好的。

Okay.

它们关系非常密切。

They're closely related.

今天我不会深入探讨肾上腺素。

I'm not going to get too deep into epinephrine today.

我不会过多讨论这些通路，但每当我谈到多巴胺能传递或你有多巴胺峰值时，不可避免地意味着你同时也有肾上腺素的峰值和释放。

I'm not going to talk too much about those pathways, but anytime I'm talking about dopaminergic transmission or that you have a peak in dopamine, inevitably, that means that you have a peak and release of epinephrine as well.

多巴胺的作用是让主观体验带上某种色彩，使活动变得更愉悦，让你更想重复去做。

What dopamine does is dopamine really colors the subjective experience of an activity to make it more pleasureful, to make it something that you want more of.

去甲肾上腺素更多关乎能量。

Epinephrine is more about energy.

单独的去甲肾上腺素可能引发恐惧、麻木、创伤——不是身体上的麻木，而是心理上的冻结，比如因恐惧而僵住、被创伤或吓呆。

Epinephrine alone can be fear, paralysis, trauma, not physical paralysis, but mental paralysis, you know, frozen in fear or being traumatized or scared.

但如果在那个化学混合物中加入多巴胺，当大脑释放了多巴胺，那么这种去甲肾上腺素就会变成兴奋感。

But the addition of dopamine to that chemical cocktail, if dopamine was released in the brain, well, then that epinephrine becomes one of excitement.

好吧，我这里说得比较笼统，但你只需要知道，多巴胺和去甲肾上腺素（也就是肾上腺素）是近亲，它们通常像一个小团伙一样协同作用，促使你去追求某些事物。

Okay, I'm using a broad brush here, but essentially what you need to know is that dopamine and epinephrine AKA adrenaline are family members and they tend to work together like a little gang to make you seek out certain things.

那么，哪些活动或事物会增加多巴胺？它们又能提升多少多巴胺水平？

So what sorts of activities, what sorts of things increase dopamine and how much do they increase dopamine?

让我们来看看一些人们日常会做或摄入的、已知能提升多巴胺的典型行为。

Well, let's take a look at some typical things that people do out there or ingest out there that are known to increase dopamine.

让我们回想一下，你体内有一个基础水平的多巴胺，每个人都是如此。

So let's recall that you have a baseline level of dopamine and that everybody does.

即使在同一个家庭中，你可能也会发现有些家庭成员非常兴奋、快乐且有动力，而另一些则相对不那么兴奋、快乐或有动力，但你的多巴胺水平既与遗传有关，也与你过去几天、几个月的经历密切相关。

And even within a family, you might have family members who are very excitable, happy, and motivated, and others who are less excitable, happy, and motivated, but your level of dopamine has everything to do with those genetics, but also with what you've experienced in the previous days and the previous months and so on.

当你从事某些活动或摄入某些物质时，你的多巴胺水平会暂时高于基线。

When you do or ingest certain things, your levels of dopamine will rise above baseline transiently.

根据你所从事的活动或摄入的物质不同，多巴胺的上升幅度可能较大或较小，持续时间也可能很短或很长。

And depending on what you do or ingest, it will rise either more or less, and it will be very brief or it'll last a long time.

让我们来看看人们通常摄取、从事或食用的一些东西。

So let's take a look at some of the typical things that people take and do and eat.

有些对我们有益。

Some are good for us.

有些则对我们有害。

Some are not good for us.

让我们来探讨一下这些活动会使多巴胺水平比基线高出多少。

And let's ask how much dopamine is increased above baseline.

当然，这些数据都是平均值，但它们是通过动物体内的微透析研究测量得出的。

Now, of course, these are averages, but these are averages that have been measured in so called microdialysis studies in animals.

因此，通过从特定脑区提取样本，或测量人体血液中多巴胺的循环水平，来确定多巴胺的释放量。

So actually extracting from particular brain areas, how much dopamine is released or from measuring the serum, the circulating levels of dopamine in humans.

巧克力，他们没有区分牛奶巧克力和黑巧克力，但巧克力会使你的多巴胺基线水平提高1.5倍。

Chocolate, they didn't look at milk versus dark chocolate, but chocolate will increase your baseline level of dopamine 1.5 times.

好的。

Okay.

这是一个相当显著的多巴胺提升。

So it's a pretty substantial increase in dopamine.

这种提升是暂时的。

It's transient.

几分钟甚至几秒钟后就会消失。

It goes away after a few minutes or even a few seconds.

我稍后会解释决定持续时间的因素，但巧克力能提升1.5倍。

I'll explain what determines the duration in a minute, but 1.5 times for chocolate.

性行为，无论是追求性还是进行性行为，都会使多巴胺水平提升两倍。

Sex, both the pursuit of sex and the act of sex increases dopamine two times.

所以这是 baseline 的两倍增长。

So it's a doubling above baseline.

当然，这里会有一些个体差异，但这是性行为导致的基础多巴胺水平平均增加量。

Now, of course, there's going to be variation there, but that's the average increase in baseline dopamine caused by sex.

稍后，我会讨论所谓的兴奋周期的不同阶段，性行为的各个部分，出人意料的是，对多巴胺有不同的影响。

Later, I will talk about how the different aspects of the so called arousal arc, the different aspects of sex, believe it or not have a differential impact on dopamine.

但目前，作为一般性的行为或活动，性行为会使你血液中循环的多巴胺量翻倍。

But for now, as a general theme or activity, sex doubles the amount of dopamine circulating in your blood.

尼古丁，特别是像香烟等吸入方式的尼古丁，会使多巴胺水平比基础值高出2.5倍。

Nicotine, in particular nicotine that is smoked like cigarettes and so forth increases dopamine two and a half times above baseline.

所以峰值会比基础值高出2.5倍。

So there's a peak that goes up above baseline two and a half times higher.

这种效果持续时间非常短。

It is very short lived.

任何曾经是重度吸烟者，或观察过重度吸烟者的人，都会明白尼古丁带来的多巴胺提升非常短暂。

Anyone who's ever been a chain smoker or observed a chain smoker understands that the increase in dopamine from nicotine is very short lived.

可卡因会将血液中的多巴胺水平提升至基线的2.5倍。

Cocaine will increase the level of dopamine in the bloodstream two and a half times above baseline.

苯丙胺，另一种能提升多巴胺的药物，会使血液中的多巴胺水平提升至基线的10倍，这是一个巨大的多巴胺增幅。

And amphetamine, another drug that increases dopamine will increase the amount of dopamine in the bloodstream 10 times above baseline, a tremendous increase in dopamine.

运动。

Exercise.

运动对多巴胺水平的影响因个人对这项运动的主观喜好程度而异。

Now exercise will have a different impact on the levels of dopamine, depending on how much somebody subjectively enjoys that exercise.

如果你非常喜欢跑步，那么它很可能将你的多巴胺水平提升至基线的两倍，与性行为类似。

So if you're somebody who loves running, chances are it's going to increase your levels of dopamine two times above your baseline, not unlike sex.

不喜欢运动的人通过运动获得的多巴胺提升会更少，甚至没有提升。

People who dislike exercise will achieve less dopamine increase or no increase in dopamine from exercise.

如果你喜欢其他形式的运动，比如瑜伽、举重或游泳等，同样，这种提升会因你对这项活动的主观喜好程度而有所不同。

And if you like other forms of exercise like yoga or weightlifting or swimming, or what have you, again, it's going to vary by your subjective experience of whether or not you enjoy that activity.

这一点很重要。

This is important.

这让我们回到了之前讨论过的一个话题。

And it brings us back to something that we talked about earlier.

还记得那个中脑皮层边缘通路吗？

Remember that mesocorticolimbic pathway?

皮层部分很重要。

Well, the cortical part is important.

皮层部分实际上有一个非常具体的区域，那就是你的前额叶皮层，它位于你的前脑，参与思考和规划，负责为事物赋予理性解释，也负责赋予主观体验，对吧？

The cortical part actually has a very specific part, which is your prefrontal cortex, the area of your forebrain that's involved in thinking and planning and involved in assigning a rational explanation to something and involved in assigning a subjective experience to something, right?

比如，我现在拿着的这支笔，是Pilot V5型号的，我非常喜欢这种Pilot V5。

So for instance, the pen that I'm holding right now, it's one of these Pilot V5s, I love these Pilot V5s.

它们并没有赞助这个播客。

They don't sponsor the podcast.

我只是恰好喜欢它们。

I just happen to like them.

我喜欢它们书写的感受和握持的触感。

I like the way that they write, how they feel.

如果我花足够多的时间去思考或谈论它，我可能仅仅通过谈论这支Pilot V5就能引发多巴胺的增加。

If I spent enough time thinking about it or talking about it, I could probably get a dopamine increase just talking about this pilot V5.

这并不是因为我容易轻易释放多巴胺。

And that's not because I have the propensity to release dopamine easily.

而是当我们越来越多地参与某件事，以及我们如何谈论它、如何引导自己去思考它时，会深刻影响它的奖励性或非奖励性。

It's that as we start to engage with something more and more and what we say about it and what we encourage ourselves to think about it has a profound impact on its rewarding or non rewarding properties.

但事情并不是简单地通过欺骗自己、告诉自己‘我喜欢某样东西’就能增加多巴胺。

Now, it's not simply the case that you can lie to yourself and you can tell yourself, love something.

研究反复发现，如果人们记录关于某事物的日记，或练习对某事物的感恩，或思考其中自己享受的某个方面，这种行为所引发的多巴胺水平往往会升高。

And when you don't really love it and it will increase dopamine, but what's been found over and over again is that if people journal about something or they practice some form of appreciation for something, or they think of some aspect of something that they enjoy, the amount of dopamine that that behavior will evoke tends to go up.

对于那些讨厌运动的人，你可以想想运动中你真正享受的某个方面。

So for people that hate exercise, you can think about some aspect of exercise that you really enjoy.

不过，我要提醒你，不要对自己说：‘我讨厌运动，或我讨厌学习，或我讨厌这个人，但我喜欢之后给自己的奖励。’

However, I will caution you against saying to yourself, I hate exercise, or I hate studying, or I hate this person, but I love the reward I give myself afterward.

稍后我们会讨论，事后的奖励实际上会让情况变得更糟。

Later, we're going to talk about how rewards given afterward actually make the situation worse.

它们并不会让你更喜欢运动或学习。

They won't make you like exercise more or studying more.

实际上，它们会削弱本应由这些活动引发的多巴胺释放。

They actually will undermine the dopamine release that would otherwise occur for that activity.

所以某些物质具有普遍效应。

So certain things, chemicals have a universal effect.

它们会让每个人的多巴胺水平上升。

They make everybody's dopamine go up.

有些人喜欢巧克力，有些人当然不喜欢，但总体而言，巧克力会引发多巴胺增加；而性行为、尼古丁、可卡因、苯丙胺这些物质，所有使用者都会出现多巴胺水平上升。

So some people like chocolate, some people don't of course, but in general, it causes this increase in dopamine, but sex, nicotine, cocaine, amphetamine, those things cause increases in dopamine in everybody that takes them.

像运动、学习、努力工作、处理人际关系中的难题，或克服任何类型的困难，这些活动引发的多巴胺释放量因人而异。

Things like exercise, studying, hard work, working through a challenge in a relationship or working through something hard of any kind, that is going to be subjective as to how much dopamine will be released.

我们稍后会再回到这个主观因素，但你现在应该已经对不同活动和物质能引发多少多巴胺有了基本认识。

And we will return to that subjective component in a little bit, but now you have a sense of how much dopamine can be evoked by different activities and by different substances.

你可能想知道的一个例子是咖啡因。

One that you might be wondering about is caffeine.

我今天确实喝了咖啡因，而且我喜欢适量摄入咖啡因。

I'm certainly drinking my caffeine today, and I do enjoy caffeine in limited quantities.

我喝马黛茶，也喝咖啡，我非常喜欢。

I drink Yerba Mate and I drink coffee and I love it.

它会增加多巴胺吗？

Does it increase dopamine?

嗯，咖啡因会略微提高多巴胺水平，但相比我之前提到的其他物质——巧克力、性、尼古丁、可卡因、苯丙胺等——这种提升相当有限。

Well, a little bit, caffeine will increase dopamine to some extent, but it is pretty modest compared to the other things that I described, chocolate sex, nicotine, cocaine, amphetamine, and so on.

不过，2015年发表了一篇非常有趣的研究论文。

However, there's a really interesting paper published in 2015.

这是Volkow等人做的研究。

This is Volkow et al.

你可以去查一下。

You can look it up.

研究表明，规律摄入咖啡因——无论来自咖啡还是其他来源——都会导致某些多巴胺受体的上调。

It's very easy to find that showed that regular ingestion of caffeine, whether or not it's from coffee or otherwise increases up regulation of certain dopamine receptors.

所以咖啡因实际上让你更能感受到多巴胺的效果。

So caffeine actually makes you able to experience more of dopamine's effects.

因为正如我之前提到的，多巴胺会被大量释放到突触中，但随后必须与某些受体结合并激活这些G蛋白偶联受体。

Because as I mentioned before, dopamine is vomited out into the synapse or it's released volumetrically, but then it has to bind someplace and trigger those G protein coupled receptors.

而咖啡因会增加这些G蛋白偶联受体的数量和密度。

And caffeine increases the number, the density of those G protein coupled receptors.

现在静下心来想想，你可能会觉得，是的，过去我常注意到一些人，比如一边抽烟一边喝咖啡，或者当人们喝酒时，常常会吸烟。

Now sitting back and thinking about that, you might think, oh yeah, you know, sometimes I'll notice people, at least in the old days that it used to be a cigarette and a cup of coffee, or or when people drink alcohol, oftentimes they'll smoke.

众所周知，像酒精、尼古丁、咖啡因和尼古丁这样的不同物质，或者某些行为与药物，可以协同作用，带来更大的多巴胺释放。

And it's well known that different compounds like alcohol and nicotine or caffeine and nicotine or certain behaviors and certain drugs can synergize to give bigger dopamine increases.

这种情况并不少见。

And this is not terribly uncommon.

如今有很多人，比如会服用运动前的能量饮料，他们会喝一种——我就不点名了——罐装能量饮料，或者喝运动前补剂，试图获得那种强烈的刺激感，那种由多巴胺、去甲肾上腺素等协同作用带来的动力感。

There are a lot of people nowadays who, for instance, take pre workout energy drinks, they'll drink a, I won't name names, but they'll drink a canned energy drink, or they'll drink a pre workout and they'll try and get that big stimulation, that stimulating effect for the dopamine, the norepinephrine, that family molecules that works together to make you motivated.

然后他们还会通过锻炼，试图从运动中获得更强烈的多巴胺体验。

And then they'll also exercise to try and get even more of a dopaminergic experience out of that workout.

有时这样做也是为了表现得更好，当然，但正如我们几分钟后将讨论的那样，那种试图将多巴胺提升到极致以最大化体验效果的做法，实际上并不是最佳策略。

Sometimes it's also to perform better as well, of course, but as we'll talk about in a few minutes, that aspect or that approach rather of trying to just get your dopamine as high as you possibly can in order to get the most out of an experience turns out to not be the best approach.

当我们讨论多巴胺的安排时，你会发现，将多种物质和活动叠加在一起，这些都会导致多巴胺大幅升高，实际上可能在这些体验之后，甚至几天后，引发严重的动机和能量问题。

And what you'll find as we talk about dopamine schedules is that layering together multiple things, substances and activities that lead to big increases in dopamine actually can create pretty severe issues with motivation and energy right after those experiences and even a couple of days later.

所以我并不是说人们不应该偶尔使用运动前补充剂，如果你喜欢的话，或者偶尔在锻炼前喝一两杯咖啡，有些人真的很享受这种感觉。

So I'm not saying that people shouldn't take the occasional pre workout if that's your thing or drink a cup of coffee or two before working out now and again, some people really enjoy that.

我偶尔也会这么做，但如果你做得太频繁，就会发现，你释放多巴胺的能力，以及整体的动机、驱动力和能量水平，都会受到严重打击。

I certainly do that every once in a while, but if you do it too often, what you'll find is that your capacity to release dopamine and your level of motivation and drive and energy overall will take a serious hit.

从一开始，我就一直在提及多巴胺峰值与多巴胺基线的概念，谈到紧张性释放和相位性释放等等，但现在让我们深入探讨一下这究竟意味着什么，以及如何将其用于我们自身的目的。

Now I've been alluding to this dopamine peaks versus dopamine baseline thing since the beginning of the talked about tonic and phasic release and so forth, but now let's really drill into what this means and how to leverage it for our own purposes.

为了做到这一点，让我们退一步思考：为什么我们会拥有这样一个多巴胺系统？

In order to do that, let's take a step back and ask why would we have a dopamine system like this?

我们为什么会有这样一个多巴胺系统呢？

Why would we have a dopamine system at all?

我们必须记住，我们物种最主要的关注点是什么。

Well, we have to remember what our species primary interest is.

我们的物种和所有物种一样，主要目标是繁衍自身。

Our species like all species has a main interest and that's to make more of itself.

这不仅仅是关于性与繁殖，还关乎寻找资源。

It's not just about sex and reproduction, it's about forging for resources.

资源可以是食物、水、盐、庇护所，也可以是社交联系。

Resources can be food, it can be water, it can be salt, can be shelter, can be social connection.

多巴胺是探索与寻求的通用货币，对吧？

Dopamine is the universal currency of forging and seeking, right?

我们有时会谈到动机和渴望，但在进化适应的语境中，我们真正指的是探索与寻求——寻找水、寻找食物、寻找配偶、寻找能让我们感觉良好的事物，同时避开那些让我们感觉不好的事物，尤其是那些能短期提供滋养与愉悦、长期促进物种延续的事物。

We call sometimes talk about motivation and craving, but what we mean in the evolutionary adaptive context, what we mean is forging and seeking, seeking water, seeking food, seeking mates, seeking things that make us feel good and avoiding things that don't make us feel good, but in particular, seeking things that will provide sustenance and pleasure in the short term and will extend the species in the long term.

一旦我们理解了多巴胺是驱动我们寻求事物的动力，就能明白为什么它会有一个基线水平，也会有峰值，并且基线与峰值之间必然存在某种直接关联。

Once we understand that dopamine is a driver for us to seek things, it makes perfect sense as to why it would have a baseline level and it would have peaks and that the baseline and peaks would be related in some sort of direct way.

我这么说的意思是：

Here's what I mean by that.

假设你现在不存在，而是生活在一万年前，某天早上醒来，你发现自己的水和食物都所剩无几。

Let's say that you were not alive now, but you were alive ten thousand years ago and you woke up and you looked and you realized you had minimal water and you had minimal food left.

也许你有孩子，也许你有伴侣，也许你生活在整个村庄里，但你意识到自己一无所有，对吧？

Maybe you have a child, maybe you have a partner, maybe you're in an entire village, but you realize that you things, okay?

你需要有能量去寻找这些东西。

You need to be able to generate the energy to go seek those things.

寻找这些东西很可能伴随着危险。

And chances are there were dangers in seeking those things.

是的，可能会有剑齿虎之类的危险，但还有其他危险。

Yes, it could be saber tooth tigers and things of that sort, but there are other dangers too.

皮肤割伤可能导致感染，这也是一个危险。

There's the danger of a cut to your skin that could lead to infection.

风暴也是一种危险。

There's the danger of storms.

寒冷也是一种危险。

There's the danger of cold.

留下你所爱的人独自一人，也是一种危险。

There's the danger of leaving your loved ones behind.

所以你会外出觅食，可能是在狩猎，可能是在采集，也可能两者兼做。

So you go out and forage, you could be hunting, you could be gathering, or you could be doing both.

我们确信，外出觅食的过程是由多巴胺驱动的。

The going out and foraging process was we are certain driven by dopamine.

我的意思是，大脑并没有化石记录，但这些神经回路早已存在。

I mean, there's no fossil record of the brain, but these circuits have existed.

我们知道，它们已经存在了数万年，甚至数十万年，并且存在于每一种动物中，不仅限于哺乳动物，甚至像秀丽隐杆线虫这样的小蠕虫也有。

We know for tens of thousands, if not hundreds of thousands of years, and they are present in every animal, not just mammals, but even in little worms like C.

秀丽隐杆线虫中，这一过程同样由多巴胺调控。

Elegans, the same process it's mediated by dopamine.

因此，多巴胺驱使你外出寻找事物。

So dopamine drives you to go out and look for things.

假设你找到了一些浆果，这些是烂的，那些是好的。

And then let's say you find a couple of berries, these ones are rotten, these ones are good.

也许你猎杀了一只动物，或者发现了一只刚被杀死的动物，于是决定取走它的肉。

Maybe you hunt an animal and kill it, or you find an animal that was recently killed and you decide to take the meat.

你将会获得，或者更准确地说，体验到某种多巴胺释放。

You are going to achieve, or I should say, experience some sort of dopamine release.

你找到了奖励，这很好，但之后多巴胺水平需要回落到某个较低的水平。

You found the reward, that's great, but then it needs to return to some lower level.

为什么？

Why?

因为如果你一直停留在那里，就永远不会继续去寻找更多了。

Well, because if you just stayed there, you would never continue to forage for more.

它并不会只是提高你的基础水平后就保持在那里，而是会回落。

It doesn't just increase your baseline and then stay there, it goes back down.

非常重要的是要理解，它不仅回落到之前的状态，还会降到比你出发寻找之前更低的水平。

And what's very important to understand is that it doesn't just go back down to the level it was before, it goes down to a level below what it was before you went out seeking that thing.

这听起来违反直觉。

Now this is counterintuitive.

我们常常认为，好吧，我要去追求胜利，对吧？

We often think, oh, okay, I'm going to pursue the win, right?

让我们把这个应用到现代生活中。

Let's move this to modern day.

我要跑这场马拉松。

I'm going to run this marathon.

我要为这场马拉松训练。

I'm going to train for this marathon.

然后你跑完马拉松，冲过终点线，感觉很棒。

Then you run the marathon and you finish, you cross the finish line, you feel great.

你会想，好吧，这下我一整年都稳了。

And you would think, okay, now I'm set for the entire year.

我会感觉好很多。

I'm going to feel so much better.

我会在身体里感受到这种成就感。

I'm going to feel this accomplishment in my body.

这会太棒了。

It's going be so great.

事情并不是这样的。

That's not what happens.

你可能会感受到其中一些情绪，但你的多巴胺水平实际上已经低于基线。

You might feel some of those things, but your level of dopamine has actually dropped below baseline.

最终，它会逐渐回升，但有两点非常重要。

Now, eventually it will ratchet back up, but two things are really important.

首先，它低于基线的程度与峰值的高低成正比。

First of all, the extent to which it drops below baseline is proportional to how high the peak was.

所以，如果你带着相当开心的心情冲过终点线，之后它不会大幅低于基线。

So if you cross the finish line pretty happy, it won't drop that much below baseline afterward.

如果你冲过终点线时欣喜若狂，那么一两天后，你的感受会比平常低得多。

If you cross the finish line ecstatic, well, a day or two later, you're going to feel quite a bit lower than you would otherwise.

你可能不会陷入抑郁，因为这取决于你最初的基线水平，但人们在分娩后、取得重大成就后、毕业或任何庆祝活动后经历的所谓产后抑郁，其实是多巴胺基线下降所致。

You might not be depressed because it depends on where that baseline was to begin with, but the so called postpartum depression that people experience after giving birth or after some big win, a graduation or any kind of celebration, that postpartum drop in mood and affect and motivation is the drop in baseline dopamine.

这一点非常重要，因为这种变化发生得非常迅速，而且可能持续相当长的时间。

This is very important to understand because this happens on very rapid timescales and it can last quite a long time.

这也解释了我们大多数人熟悉的那种行为：去一家我们极其喜爱的餐厅，或者与我们非常享受的人互动。

It also explains the behavior that most of us are familiar with of engaging in something that we really enjoy, going to a restaurant that we absolutely love or engaging in some way with some person that we really, really enjoy.

但如果我们反复持续这种行为，它就会逐渐失去原有的吸引力。

But if we continue to engage in that behavior over and over again, it kind of loses its edge.

它开始让我们感觉没那么兴奋了。

It starts to kind of feel less exciting to us.

有些人比其他人更快、更强烈地感受到这种兴奋感的下降，但每个人在某种程度上都会经历这种现象。

Some of us experience that drop in excitement more quickly and more severely than others, but everyone experiences that to some extent.

这直接源于这些进化上保守的神经回路。

And this has direct roots in these evolutionarily conserved circuits.

有些人听到这里可能会想：不，不，不，这跟我情况不一样。

Some of you may be hearing this and think, no, no, no, no, that's not how it works for me.

我一直处在越来越高的状态中。

I'm just riding higher and higher all the time.

我爱我的孩子们。

I love my kids.

我爱我的工作。

I love my job.

我爱上学。

I love school.

我爱胜利。

I love wins.

我不想要失败。

I don't want losses.

我同意。

I agree.

当我们取得成就时，我们都感觉良好，但很多时候，我们之所以感觉良好，是因为我们在生活中叠加了各种方面，通过消费和做事情来提升我们的多巴胺水平。

We all feel good when we are achieving things, but oftentimes we are feeling good because we are layering in different aspects of life, consuming things and doing things that increase our dopamine.

我们获得了这些高峰，但之后基线会下降，而且总需要一点时间才能恢复到稳定的基线水平。

We're getting those peaks, but afterward the drop in baseline occurs and it always takes a little while to get back to our stable baseline.

我们每个人实际上都有一个类似多巴胺设定点的东西。

We really all have a sort of dopamine set point.

如果我们持续沉溺于同样的行为，或者反复进行其他能带来巨大多巴胺峰值的不同行为，我们就再也无法从这些行为或任何事物中获得同样的快乐。

And if we continue to indulge in the same behaviors or even different behaviors that increase our dopamine in these big peaks over and over and over again, we won't experience the same level of joy from those behaviors or from anything at all.

这有一个名字，叫做成瘾，但即使对于没有成瘾的人，即使对于那些对任何特定物质或行为都没有依赖的人，多巴胺峰值之后的基线下降也非常显著，它决定了我们是否还会继续有动力去追求其他事情。

Now that has a name, it's called addiction, but even for people who aren't addicted, even for people don't have an attachment to any specific substance or behavior, this drop in below baseline after any peak in dopamine is substantial and it governs whether or not we are going to feel motivated to continue to pursue other things.

幸运的是，有一种方法可以帮助我们持续保持动力，同时将多巴胺基线维持在健康适当的水平。

Fortunately, there's a way to work with this such that we can constantly stay motivated, but also keep that baseline of dopamine at an appropriate healthy level.

之前做客《休伯曼实验室播客》的一位嘉宾是安娜·莱姆克医生。

A previous guest on the Huberman Lab Podcast was Doctor.

安娜·莱姆克。

Anna Lemke.

她是斯坦福大学成瘾与共病诊所的负责人，著有精彩著作《放纵时代的平衡之道》。

She's head of the addiction dual diagnosis clinic at Stanford, has this amazing book, Finding Balance in the Age of Indulgence.

如果你还没读过这本书，我强烈推荐你去看看，它非常出色。

If you haven't read the book, I highly encourage you to check it out, it's fantastic.

另一本关于多巴胺的优秀著作是《更多之分子》，它在某些方面与此类似，但更多关注的不是成瘾问题。

The other terrific book about dopamine is The Molecule of More, which is similar in some regard, but isn't so much about addiction.

这更多是关于其他类型的行为。

It's more about other types of behaviors.

这两本书都着重探讨了多巴胺的模式，以及这些高峰与基线之间的关系。

Both books really focus on these dopamine schedules and the relationship between these peaks and baselines of dopamine.

在莱姆克医生的书中，

In Doctor.

当她在《休伯曼实验室播客》和其他播客中谈到这种快乐与痛苦的平衡时，她说，当我们追求自己非常喜欢的东西，或者沉溺其中——比如吃一小块巧克力，我们确实很喜欢巧克力——会带来一些快乐，但随后出现的痛苦会超过快乐，这种痛苦很微妙，我们将其体验为想要更多这种东西。

Lemke's book, and when she was on the Huberman Lab Podcast and other podcasts, she's talked about this pleasure pain balance that when we seek something that we really like, or we indulge in it, eating a little piece of chocolate, we really like chocolate, there's some pleasure, but then there's a little bit of pain that exceeds the amount of pleasure and it's subtle and we experience it as wanting more of that thing.

好吧，所以存在一种快乐与痛苦的平衡，我要告诉你们的是，这种快乐和痛苦在某种程度上是由多巴胺调控的。

Okay, so there's a pleasure pain balance, and I'm telling you that the pleasure and the pain are governed by dopamine to some extent.

那这怎么可能呢？

Well, how could that be?

对吧？

Right?

我以前说过，当你从事某项活动或摄入某种物质，使多巴胺水平升高时，多巴胺水平会显著上升，就像我之前列举的那些情况一样。

I've said before, when you engage in an activity or when you ingest something that increases dopamine, the dopamine levels go up, you know, to substantial degree with all the things I listed off.

痛苦是从哪里来的？

Where's the pain coming from?

痛苦来自于之后多巴胺的缺乏，而你现在知道这种多巴胺缺乏意味着什么。

Well, the pain is coming from the lack of dopamine that follows, and you now know what that lack of dopamine reflects.

你怎么知道的？

How do you know?

之前我们讨论过多巴胺是如何在神经元之间释放的。

Well, earlier we were talking about how dopamine is released between neurons.

我提到了两种方式，一种是进入突触，激活突触后神经元。

And I mentioned two ways, one is into the synapse where it can activate the postsynaptic neuron.

另一种是我所说的容积式释放，即多巴胺被更广泛地分布。

And the other was what I called volumetric release where it is distributed more broadly.

它被释放到大量神经元中。

It's released out over a bunch of neurons.

在两种情况下，多巴胺都是从我们称为突触小泡的东西中释放出来的——这些是真正微小的、极小的气泡，里面含有多巴胺。

In both cases, it's released from these things we call synaptic vesicles, literally little bubbles, tiny, tiny little bubbles that contain dopamine.

它们被释放到该区域或突触中。

They get vomited out into the area or into the synapse.

这些囊泡会被耗尽。

Well, those vesicles get depleted.

对于在场的突触生理学家来说，我们称之为可释放的多巴胺池。

For the synaptic physiologists out there, we call this the readily releasable pool of dopamine.

我们只能释放那些已准备就绪的多巴胺。

We can only deploy dopamine that is ready to be deployed.

它们被包装在这些小囊泡中，随时待命。

That's packaged in those little vesicles and ready to go.

这就像你订购一件商品，对方告诉你：缺货，直到两个月后才有货——它还没准备好被释放。

It's like when you order a product and they say out of stock until two months from now, well, it's not ready to be released.

多巴胺也是如此。

Same thing with dopamine.

有一部分多巴胺是已经合成的，而你只能释放那些已经合成的多巴胺。

There's a pool of dopamine that's synthesized and you can only release the dopamine that's been synthesized.

这就是易于释放的多巴胺池。

It's the readily releasable pool.

愉悦与痛苦的平衡不仅取决于易于释放的多巴胺池，但愉悦与痛苦平衡的很大一部分取决于有多少多巴胺存在，以及有多少多巴胺已准备好并能够释放到系统中。

The pleasure pain balance doesn't only hinge on the readily releasable pool of dopamine, but a big part of the pleasure pain balance hinges on how much dopamine is there and how much is ready and capable of being released into the system.

现在，我们为这个被称为愉悦与痛苦平衡的概念提供了一些实质内容。

So now we've given some meat to this thing that we call the pleasure pain balance.

现在你应该完全明白，为什么如果你服用某种物质或从事某种活动，导致之后多巴胺大幅增加，你的基线水平就会下降，因为周围没有足够的多巴胺来维持你的基线水平。

And now it should make perfect sense why if you take something or do something that leads to huge increases in dopamine afterward your baseline should drop because there isn't a lot of dopamine around to keep your baseline going.

幸运的是，大多数人并不会经历或追求会导致基线水平严重下降的多巴胺大幅增加。

Fortunately, most people do not experience or pursue enormous increases in dopamine leading to these severe drops in baseline.

然而，很多人确实如此，这就是我们所说的成瘾。

Many people do however, and that's what we call addiction.

当某人追求一种药物或活动，导致多巴胺大幅增加时，现在你明白了，之后多巴胺基线会因多巴胺耗竭、易于释放的多巴胺池枯竭而下降，因为多巴胺根本就不存在，无法被释放。

When somebody pursues a drug or an activity that leads to huge increases in dopamine, And now you understand that afterward, the baseline of dopamine drops because of depletion of dopamine, the readily releasable pool, the dopamine is literally not around to be released.

因此，人们会感到非常糟糕，许多人会犯一个错误，那就是再次去追求能引发多巴胺释放的活动或物质，错误地以为这能提升他们的基线水平。

And so people feel pretty lousy and many people make the mistake of then going and pursuing the dopamine evoking, the dopamine releasing activity or substance again, thinking mistakenly that it's going to bring up their baseline.

这会再次给他们带来高峰体验。

It's going to give them that peak again.

这不仅不会带来高峰，反而会让他们的基线越来越低，因为他们不断消耗多巴胺。

Not only does it not give them a peak, their baseline gets lower and lower because they're depleting dopamine more and more and more.

我们一再看到，当人们沉迷于某种事物时，他们几乎不再感受到任何愉悦。

And we've seen this over and over again, when people get addicted to something, then they're not achieving much pleasure at all.

你甚至在电子游戏中也能看到这种现象。

You even see this with video games.

人们会玩电子游戏。

People will play a video game.

他们非常喜欢。

They love it.

这对他们来说非常刺激。

It's super exciting to them.

然后他们会不停地玩、不停地玩。

And then they'll keep playing and playing and playing.

通常会发生以下两种情况中的一种或两种。

And either one of two things happens, typically both.

首先，我总是说，成瘾是一个让让你感到快乐的事物逐渐变窄的过程。

First of all, I always say addiction is a progressive narrowing of the things that bring you pleasure.

因此，通常会发生的情况是，这个人只有在进行该行为时才能获得兴奋感，并达到与以往相同的多巴胺释放水平，而其他行为则不行。

So oftentimes what will happen is the person only has excitement and can achieve dopamine release to the same extent doing that behavior and not other behaviors.

于是，他们开始对学业失去兴趣。

And so they start losing interest in school.

他们开始对人际关系失去兴趣。

They start losing interest in relationships.

他们开始对健身和健康失去兴趣，从而耗尽了生活的活力。

They start losing interest in fitness and well-being and depletes their life.

最终，通常会发生的情况是，他们甚至不再从该活动中获得多巴胺释放。

And eventually what typically happens is they will stop getting dopamine release from that activity as well.

然后他们会陷入严重的抑郁状态。

And then they drop into a pretty serious depression.

这种情况可能变得非常严重，有些人甚至因为这类行为模式而自杀。

And this can get very severe and people have committed suicide from these sorts of patterns of activity.

但更典型的情况又如何呢？

But what about the more typical scenario?

那些工作日表现非常出色的人呢？

What about the scenario of somebody who is really good at working during the week?

他们在工作日锻炼，周末喝酒。

They exercise during the week, they drink on the weekends.

这个人每周可能只在一两个晚上饮酒，但通常同一个人在工作日会通过食物来刺激多巴胺分泌。

Well, that person is only consuming alcohol maybe one or two nights a week, but oftentimes that same person will be spiking their dopamine with food during the middle of the week.

我们所有人都需要进食，吃自己喜欢的食物也很美好。

Now we all have to eat and it's nice to eat foods that we enjoy.

我当然也会这样做。

I certainly do that.

我其实非常爱吃，但假设他们在工作日吃的食物会引发强烈的多巴胺释放。

I love food in fact, but let's say they're eating foods that really evoke a lot of dopamine release in the middle of the week.

他们在周末只喝一两天酒。

They're drinking one or two days on the weekend.

他们是那种工作拼命、玩也尽兴的人。

They are one of these work hard, play hard types.

所以他们在周中还会游上几英里远的海。

So they're swimming a couple miles in the ocean in the middle of the week as well.

他们周末出去跳舞一次，按我描述的，这听起来是一种相当平衡的生活。

They're going out dancing once on the weekend, sounds like a pretty, pretty balanced life as I describe it.

但问题就在这里。

Well, here's the problem.

问题是，多巴胺并不仅仅由其中某一种活动引发。

The problem is that dopamine is not just evoked by one of these activities.

多巴胺是由所有这些活动共同引发的。

Dopamine is evoked by all of activities.

多巴胺是一种与渴望、动机、欲望和愉悦相关的共同货币。

And dopamine is one currency of craving motivation and desire and pleasure.

只有一种货币。

There's only one currency.

所以，即使你观察这些活动，可能会说，这只发生在周末，或者这件事每周只发生几次。

So even though if you look at the activities, you'd say, well, it's just on the weekends, or this thing is only a couple of times a week.

如果你把多巴胺仅仅看作一种峰谷和基线的化学功能，就能理解为什么这个人在经历了多年的‘努力工作，尽情玩乐’之后会说，是的，我觉得有点精疲力尽。

If you looked at dopamine simply as a function, as a chemical function of peaks and baseline, it might make sense why this person after several years of work hard, play hard would say, yeah, you know, I'm feeling kind of burnt out.

我感觉不像几年前那样有活力了。

I'm just not feeling like I have the same energy that I did a few years ago.

当然，人们能量下降也存在与年龄相关的理由，但通常发生的情况并不是与衰老有关的细胞代谢耗竭。

And of course there are age related reasons why people can experience drops in energy, but oftentimes what's happening is not some sort of depletion in cellular metabolism that's related to aging.

真正发生的是，他们在一周内通过如此多的活动不断刺激多巴胺，导致他们的基线水平持续下降。

What's happening is they're spiking their dopamine through so many different activities throughout the week that their baseline is progressively dropping.

在这种情况下，这种变化可能非常微妙。

And in this case, it can be very subtle.

它可能极其、极其微妙。

It can be very, very subtle.

这实际上是多巴胺一种非常阴险的作用，它常常以难以察觉的方式下降，但一旦降至多巴胺水平的临界阈值，我们就会感觉再也无法从任何事情中获得快乐。

And that's actually a very sinister function of dopamine we could say, which is that it can often drop in imperceptible ways, but then it, once it reaches a threshold of low dopamine, we just feel like, we can't really get pleasure from anything anymore.

以前有效的方法现在不再起作用了。

What used to work doesn't work anymore.

因此，这种情况看起来非常类似于可卡因和安非他命等物质的严重或急性成瘾，这些物质会导致多巴胺剧烈升高，随后基线水平急剧下降。

So it starts to look a lot like the more severe addictions or the more acute addictions to things like cocaine and amphetamine, which lead to these big increases, these big spikes in dopamine, and then these very severe drops in the baseline.

当然，我们都应该参与自己享受的活动。

Now, of course, we all should engage in activities that we enjoy.

我当然会，每个人都应该如此，生活的重要部分就在于追求我们喜爱的活动和事物。

I certainly do, everybody should, a huge part of life is pursuing activities and things that we enjoy.

关键在于理解高峰与基线之间的关系，明白它们如何相互影响，因为一旦你理解了这一点，你就能在短期和长期都做出明智的选择，以维持甚至提升你的多巴胺基线水平，同时依然能体验到高峰感受，获得增强的动力、渴望和欲望。

The key thing is to understand this relationship between the peaks and the baseline and to understand how they influence one another, because once you do that, you can start to make really good choices in the short run and in the long run to maintain your level of dopamine baseline, maybe even raise that level of dopamine baseline and still get those peaks and still achieve those feelings of elevated motivation, elevated desire and craving.

因为再次强调，这些高峰以及足够健康的高水平多巴胺基线，正是推动我们物种进化的动力。

Because again, those peaks and having a sufficiently healthy high level of dopamine baseline are what drove the evolution of our species.

它们同样也是推动每个人人生进步的核心动力。

And they're really what drive the evolution of anyone's life progression too.

所以它们是好事。

So they're a good thing.

多巴胺是好事。

Dopamine is a good thing.

简单提一下，因为这在我不久前与安娜·莱姆克关于成瘾的访谈节目中也讨论过。

Just very briefly, because it was also covered in the interview episode I did with Anna Lemke about addiction.

有些人可能会问，如果由于参与某些活动或物质而导致我的多巴胺基线水平下降，我该怎么办？

Some of you might be asking, what should I do if I experience a drop in my baseline level of dopamine because of engagement with some activity or some substance that led to big peaks?

为了更具体地说明这一点，几期之前，我谈到了一位我认识很久的朋友。

Just to put some color and example on this, a few episodes ago, I talked about a friend who I've known a long time.

实际上是一位朋友的孩子，他几乎对电子游戏上瘾了。

It's actually the child of a friend who has basically become addicted to video games.

他在观看了与安娜的那期节目后，决定彻底戒除手机、电子游戏和所有形式的社交媒体，为期三十天。

He decided actually after seeing that episode with Anna to do a thirty day complete fast from phone, from video games and from social media of all kinds.

他现在已经到了第29天，成功做到了。

He's now at day 29, he's really accomplished this.

巧合的是，他的专注力和整体情绪都提升了。

Not incidentally, his levels of concentration, his overall mood are up.

他现在好太多了。

He's doing far, far better.

他所做的事尤其困难，特别是前十四天非常艰难，但补充可释放的多巴胺池的方法就是不参与这些多巴胺驱动的行为。

What he did is hard in particular, the first fourteen days is really hard, but the way that you replenish the releasable pool of dopamine is to not engage in these dopaminergic seeking behaviors.

因为请记住，通常人们是在多巴胺耗尽、不再感受到那种愉悦感时，才决定停止这些行为或摄入物质的。

Because remember, typically people arrive at a place where they want to stop engaging in these behaviors or ingesting substances when that dopamine is depleted, when they're not getting the same lift.

在他这种情况中，他感到抑郁。

In his case, he was feeling depressed.

他以为自己患有多动症。

He thought he had ADHD.

他们已经开始按多动症来治疗他。

They were starting to treat it as ADHD.

当然，确实有些人患有ADHD，但他发现自己的专注力已经恢复了。

And certainly there are people out there who have ADHD, but what he found was that his levels of concentration are back.

他不需要接受多动症的治疗。

He does not need to be treated for ADHD.

实际上，这位精神科医生在他在进行这个游戏和社交媒体戒断之前，曾怀疑他是否真的患有多动症。

And actually the psychiatrist wondered if he did prior to this video game, social media fast.

他感觉好多了。

He's feeling good.

他又开始锻炼了，我不是在编故事。

He's exercising again, I'm not making this up.

这是一个非常具体但极具相关性的例子，说明多巴胺系统是如何自我恢复的。

This is really a very specific, but very relevant example of how the dopamine system can replenish itself.

当然，如果临床上确实需要治疗多动症，当然应该积极进行。

Of course, if there's a clinical need for ADHD treatment by all means, pursue that.

但我认为，很多多动症都被误诊了，这是因为过度放纵和其他活动导致多巴胺耗竭，基线水平下降所致。

But I think a lot of ADHD does go misdiagnosed because of this depletion in dopamine that occurs because of overindulgence and other activities in the drop in baseline.

因此，对于任何经历过基线水平显著下降、具有成瘾倾向的人——无论这种成瘾是行为还是物质——正确的应对方式始终是彻底戒断，或通过逐步减量来减少与原本会引发多巴胺释放的行为或物质的接触。

So for anyone that's experienced a real drop in baseline, who has addictive tendencies, whether or not they're behaviors or substances, is always going to be the path forward is going to be either cold Turkey or through some sort of tapering to limit interactions with the, what would otherwise be the dopamine evoking behavior or substance.

让我们来谈谈以最佳方式参与或消费那些能激发多巴胺的活动。

So let's talk about the optimal way to engage in activities or to consume things that evoke dopamine.

我绝不是鼓励人们使用滥用药物，我不会那样做，我也不会那样做，但这些多巴胺激发活动中的一些内容，比如巧克力、咖啡——即使只是间接的，还有健康、自愿、情境合适、年龄合适、物种合适的性与繁衍，这些对人类的进化和进步至关重要。

And by no means am I encouraging people to take drugs of abuse, I would not do that, I am not doing that, but some of the things on these lists of dopamine evoking activities are things like chocolate, coffee, even if it's indirect, sex and reproduction provided it's healthy, consensual, context appropriate, age appropriate, species appropriate of course is central to our evolution and progression as a species.

所以像可卡因、苯丙胺这类东西，我会归类为有害的，我愿意这样明确指出。

So certain things like cocaine amphetamine, I will put in the classification of bad, I'm willing to do that.

而其他一些东西是生活的一部分，比如食物、运动，如果它们能激发你的多巴胺，我们该如何以健康且有益的方式参与这些多巴胺激发活动呢？

And other things are part of life, food, exercise, if that evokes your dopamine, how are we supposed to engage with these dopamine evoking activities in ways that are healthy and beneficial for us?

我们该如何获得这些高峰体验——它们对我们的幸福感和生命体验至关重要，同时又不降低我们的基线水平？

How do we achieve these peaks, which are so central to our well-being and experience of life without dropping our baseline?

关键在于多巴胺的间歇性释放。

And the key lies in intermittent release of dopamine.

真正的关键是不要期待或追逐高水平的多巴胺释放。

The real key is to not expect or chase high levels of dopamine release.

每次我们参与这些活动时，间歇性奖励机制正是赌场让你持续赌博的核心机制。

Every time we engage in these activities, intermittent reward schedules are the central schedule by which casinos keep you gambling.

这种间歇性奖励机制，正是暧昧对象或潜在伴侣在关系两端让你不断发消息和追求的关键。

The central schedule by which elusive partners or potential partners keep you texting and pursuing on either side of the relationship.

间歇性奖励机制，正是互联网、社交媒体以及所有高度吸引人的活动保持你动力和持续投入的方式。

Intermittent schedules are the way that the internet and social media and all highly engaging activities keep you motivated and pursuing.

我们可以回到人类进化中的适应性场景：你外出寻找水源、寻找食物，但并非每一条小径、每一次追踪、每一次对动物或食物或浆果所在地的直觉都会如愿以偿。

And we can take this back to our evolutionary adaptive scenario where you are out there looking for water, looking for food, not every trail, not every pursuit, not every hunch about where the animals will be, where the food will be, where the berries will be, not every single one of those played out.

有一种现象叫做多巴胺奖励预测误差。

There's something called dopamine reward prediction error.

当我们预期某件事会发生时，我们会非常有动力去追求它。

When we expect something to happen, we are highly motivated to pursue it.

如果事情真的发生了，那就太好了，我们会获得奖励。

If it happens, great, we get the reward.

这种奖励以多种化学形式呈现，包括多巴胺，而我们更有可能再次从事这种行为。

The reward comes in various chemical forms, including dopamine, and we are more likely to engage in that behavior again.

这就是赌场赌博的基础。

This is the basis of casino gambling.

这就是他们让你一次又一次回去的原因，尽管平均来看庄家确实总是赢。

This is how they keep you going back again and again and again, even though on average the house really does win.

你可以把这个例子应用到许多其他令人愉悦的活动中。

You can transplant that example to any number of different pleasureful activities.

如果你不是赌徒，也不觉得这有什么吸引力，我敢想象你一定有其他让你着迷、反复去做、并从中获得乐趣的事情。

If you're not a gambler and that doesn't appeal to you, I have to imagine there's something that appeals to you, something that you do repeatedly because you enjoy it.

而几乎不可避免的是，这背后都是一种间歇性的时间安排。

And almost inevitably it's because there's an intermittent schedule.

有一种间歇性安排，让多巴胺有时出现，有时少一点，有时多一点，有时中等程度，明白吗？

There's a intermittent schedule by which dopamine sometimes arrives, sometimes a little bit, sometimes a lot, sometimes a medium amount, okay?

这种间歇性强化的安排，实际上是最适合迁移到其他活动中的模式。

That intermittent reinforcement schedule is actually the best schedule to export to other activities.

你该怎么做呢？

How do you do that?

首先，如果你正在参与学习、运动、人际关系等活动，并且体验到了成功，那么你必须非常谨慎，不要让自己经历过高的多巴胺峰值，除非你愿意承受随之而来的低谷，以及等待它重新回升所需的时间。

Well, first of all, if you are engaged in activities, school, sport, relationship, etcetera, where you experience a win, you should be very careful about allowing yourself to experience huge peaks in dopamine, unless you're willing to suffer the crash that follows and waiting a period of time for it to come back up.

从实际角度来看，这会是什么样子？

What would this look like in the practical sense?

假设你真的很喜欢锻炼，或者你只是有点喜欢锻炼，但强迫自己去做，你通过先喝一杯最爱的咖啡、服用运动前饮料、喝能量饮料或听最爱的音乐来让锻炼变得愉快。

Well, let's say you are somebody who really does enjoy exercise, or let's say you're somebody who kind of likes exercise, but forces yourself to do it, but you make it pleasureful by giving yourself your favorite cup of coffee first, or maybe taking a pre workout drink or taking an energy drink or listening to your favorite music.

然后你到了健身房，正在听你的音乐。

And then you're in the gym and you're listening to your music.

这一切听起来都很棒，对吧？

That all sounds great, right?

确实很棒，但问题是，当你把所有这些方式叠加在一起，试图获得多巴胺释放并产生巨大的高峰时，你实际上增加了再次从这项活动中获得愉悦所需的条件数量。

Well, it is great, except that by layering together all these things to try and achieve that dopamine release and by getting a big peak in dopamine, you're actually increasing the number of conditions required to achieve pleasure from that activity again.

因此，有一种方式是你有时会做所有你喜欢的事情，以获得最佳的锻炼体验。

And so there is a form of this where sometimes you do all the things that you love to get the optimal workout.

你会听最爱的音乐，在最喜欢的时间段锻炼，如果那是你的习惯，还会喝运动前饮料，做所有能让你获得最佳锻炼体验的事情。

You listen to your favorite music, you go at your favorite time of day, you have your pre workout drink if that's your thing, you do all the things that give you that best experience of the workout for you.

但还有一种方式是，有时你并不做那些增强多巴胺的活动。

But there's also a version of this where sometimes you don't do the dopamine enhancing activities.

你不会摄入任何东西来提升多巴胺。

You don't ingest anything to increase your dopamine.

你只是单纯地锻炼。

You just do the exercise.

你不会一边锻炼，一边期待通过某种我们称之为外源性的方式获得多巴胺。

You don't do the exercise and expect dopamine to arrive through some what we call exogenous source as well.

你可能会想，这听起来真没意思。

You might think, well, that sounds lame.

我想继续享受锻炼的乐趣。

I want to continue to enjoy exercising.

啊，但这正是关键所在。

Ah, but that's exactly the point.

如果你希望长期保持对学习、锻炼、人际关系或任何类型追求的动力，关键在于确保多巴胺的峰值——如果它非常高的话——不要过于频繁地出现。

If you want to maintain motivation for school exercise relationships or pursuits of any duration in kind, the key thing is to make sure that the peak in dopamine, if it's very high, doesn't occur too often.

如果某种活动发生得太频繁，你就应该在每次参与时调整自己体验到的多巴胺水平。

And if something does occur very often that you vary how much dopamine you experience with each engagement in that activity.

现在，有些活动本身就天然具有这种间歇性，对吧？

Now, some activities naturally have this intermittent property woven into them, right?

我们有时会喜欢某些课程，而其他课程则不喜欢。

We sometimes have classes that we like and other classes we don't like.

我们并不总是能拿到全A。

We don't always get straight As.

有时候，我们得不到想要的结果。

Sometimes we don't get rewarded with the outcome that we would like.

我们并不总能拥有完美的关系结局，但要明白，你对未来事物的动机和愉悦感，取决于你之前体验到的动机、愉悦和多巴胺的多少。

We don't always have the perfect relationship outcome, but understand that your ability to experience motivation and pleasure for what comes next is dictated by how much motivation and pleasure and dopamine you experienced prior.

我无法给出像‘每三次就删除多巴胺’或‘降低多巴胺’这样具体的协议，因为那并不符合间歇性。

The reason I can't give a very specific protocol like delete dopamine or lower dopamine every third time is that that wouldn't be intermittent.

间歇性强化的核心就在于，你无法确切预知多巴胺何时会高、何时会低、何时会中等。

The whole basis of intermittent reinforcement is that you don't really have a specific schedule of when dopamine is going to be high and when dopamine is going to be low and when dopamine is going to be medium.

那是一种可预测的规律，而不是随机的间歇性模式。

That's a predictable schedule, not a random intermittent schedule.

所以，就像赌场那样做，对他们来说确实有效。

So do like the casinos do, certainly works for them.

对于那些你希望长期坚持的活动，无论它们是什么，请开始关注你在这些活动中获得的多巴胺、兴奋感和愉悦感，并开始以某种随机的方式进行调节。

And for activities that you would like to continue to engage in over time, whatever those happen to be, start paying attention to the amount of dopamine and excitement and pleasure that you achieve with those and start modulating that somewhat at random.

这可能包括移除你之前可能摄入的一些释放多巴胺的化学物质。

That might be removing some of the dopamine releasing chemicals that you might take prior.

也许你每次都会移除它们，但偶尔也会重新引入。

Maybe you remove them every time, but then every once in a while you introduce them.

也许这涉及有时与他人一起做你享受的社交活动，有时则独自做同样的事。

Maybe it involves sometimes doing things socially that you enjoy doing socially, sometimes doing the same thing, but alone.

实现这一点的方法有很多。

There are a lot of different ways to do this.

实现这一目标的方式多种多样，但既然你现在了解了多巴胺的峰值与基线，也明白了不仅需要达到峰值，更要维持基线在健康水平的重要性，那么实施这些间歇性安排对你来说应该变得很简单。

There are lot of different ways to approach this, but now knowing what you know about peaks and baselines in dopamine and understanding how important it is not just to achieve peaks, but to maintain that baseline at a healthy level, it should be straightforward for you to implement these intermittent schedules.

对于那些迫切希望获得更具体方法的人，我们可以提供一个工具。

For those of you that are begging for more specificity, we can give you a tool.

一种方法是，在进行这些活动之前掷硬币，决定是否允许其他多巴胺增强因素伴随你，比如带进健身房。

One would be, you can flip a coin before engaging in any of these types of activities and decide whether or not you are going to allow other dopamine supportive elements to go, for instance, into the gym with you.

你会听音乐吗？还是不听？

Are you going to listen to music or not?

如果你喜欢听音乐，那就掷硬币，如果是正面，就带上音乐；如果是反面，就不带，明白吗？

If you enjoy listening to music, well then flip a coin and if it comes up heads, bring the music in, if it comes up tails, don't, okay?

听起来你似乎在削弱自己的进展，但实际上，这样做既有利于短期，也有利于长期的进展。

Sounds like you're undercutting your own progress, but actually you are serving your own progress, both short term and long term by doing that.

如今，智能手机在多巴胺方面是一个非常有趣的工具。

Now, the smartphone is a very interesting tool for dopamine in light of all this.

现在人们经常在进行其他活动时发短信、自拍、以各种方式交流，听播客、听音乐，或者在吃饭时发信息、安排计划、分享信息。

It's extremely common nowadays to see people texting and doing selfies and communicating in various ways, listening to podcasts, listening to music, doing all sorts of things while they engage in other activities or going to dinner and texting other people or making plans, sharing information.

这都很好。

That's all wonderful.

它为生活增添了深度、丰富性和色彩，但我们在使用手机时的分心不仅仅是因为注意力分散，它也是一种叠加多巴胺的方式，因此抑郁症和缺乏动力的水平持续上升也就不足为奇了。

It gives depth and richness and color to life, but it isn't just about our distracted nature when we're engaging with the phone, it's also a way of layering in dopamine, and it's no surprise that levels of depression and lack of motivation are really on the increase.

到目前为止我们所讨论的一切，都为解释为何与数字技术互动可能引发多巴胺基础水平的下降或干扰提供了依据。

Everything that we've talked about until now sets up an explanation or an interpretation of why interacting with digital technology can potentially lead to disruptions or lowering in baseline levels of dopamine.

我可以举一个个人例子来说明这一点。

I can use a personal example for this.

我真的很喜欢锻炼。

I happen to really enjoy working out.

我一直都很喜欢锻炼，但近年来我发现，如果我把手机带到健身房，不仅会更分心，无法像原本应该的那样专注，而且也开始对锻炼本身失去兴趣。

I've always really enjoyed it, but in recent years, I noticed that if I was bringing my phone to my workouts, then not only was I a little bit more distracted and not focusing on what I was doing much as as I could have or should have, but also I started to lose interest in what I was doing.

锻炼不再那么令人愉悦了。

It wasn't as pleasureful.

我感觉它失去了原有的动力，也开始质疑自己的动机。

I would feel like it just didn't have the same kind of oomph and I was beginning to question my motivation.

当我开始更多地了解多巴胺的峰值与基础水平之间的关系时，我意识到，很久以前，我可能在某次锻炼中经历了极其强烈的多巴胺激增——因为我既喜欢锻炼，也喜欢听音乐。

As I started learning more about this relationship between the peaks and the baselines and dopamine, what I realized was that some time ago, I probably experienced a incredible increase in the amount of dopamine during one of my workouts, I enjoy working out and I enjoy listening to music.

我也喜欢听播客。

I also enjoy listening to podcasts.

我也喜欢与人交流。

I also enjoy communicating with people.

这些都是很棒的活动，但我把它们叠加得太多、太频繁了。

Those are all wonderful pursuits, but I had layered in too many of them too many times.

结果，这些活动对我而言不再有效，就像一个人反复服用药物后，药物失效一样，因为他们的多巴胺基线已经下降了。

And then it essentially wasn't working for me anymore, much in the same way a drug wouldn't work for somebody who takes it repeatedly because their baseline of dopamine is dropping.

所以，至少在今年，我给自己定了一条规则：我的锻炼过程中绝不带手机。

So at least for this calendar year, I've made a rule for myself, which is I don't allow my phone into my workouts at all.

不听音乐，至少不从手机听，音乐可以放在房间里播放。

No music, at least not from the phone, it can be in the room.

我可能会在房间里听播客，但绝不会在手机上听任何内容或进行任何互动，完全不发短信。

I might listen to a podcast in the room, but I don't listen to anything or engage in anything on my phone, no texting whatsoever.

大多数时候，我甚至根本不会把手机带在身边。

And most of the time, just don't even bring it with me for that period of time.

这只是一小段时间而已。

It's only a short period of time.

我并不经常锻炼。

I'm not training that often.

这被误解为现在人们无法独处。

This is something that I think has been misinterpreted as people can't be alone now.

人们常说，比如他们无法过马路，无法去任何地方，无法坐公交或乘飞机而不保持联系。

People talk about, oh, you know, they can't walk across the street or they can't go anywhere, ride the bus, can't be on the plane without being in contact.

他们无法应对自己的思绪。

They can't handle just their thoughts.

我不认为这真的是问题所在。

I don't think that's really what's going on.

我认为发生的是，我们获得了由这种令人惊叹的事物带来的巨大多巴胺提升，而我个人非常享受通过电话、短信交流、分享图片和发送链接以及这类社交媒体活动。

I think what's happened is that we achieved the great dopamine increase that comes from this incredible thing, which I personally enjoy being able to communicate by phone, by text and exchange pictures and send links and these kinds of things, social media.

但随后，它就不再具有同样的满足感了。

But then what happens is it doesn't have that same fulfilling aspect to it.

而且它往往会削弱我们所从事的那些活动本身的兴奋感和愉悦感。

And it tends to remove the excitement and the pleasure of the very activities that we are engaged in.

我知道这对很多人来说很难，但我还是鼓励你们尝试减少那些你们希望继续享受或更享受的活动中的多种多巴胺释放来源。

So I know this is a hard one for many people, but I do invite you to try removing multiple sources of dopamine release or what used to be multiple sources of dopamine release from activities that you want to continue to enjoy or that you want to enjoy more.

现在你们理解了支撑这种说法的生物学机制。

And now you understand the biological mechanisms that would underlie a statement like that.

这需要一些适应，我知道在刚开始的一周左右，不带手机进行任何锻炼真的很难，但现在我又回到了一种更享受锻炼的状态。

It takes a little bit of working with, I know it can be challenging in the first week or so of not engaging with the phone during any kind of workout, that actually was really tough, but now I'm back to a place where I enjoy it that much more.

我也感觉自己在与多巴胺相关的神经回路上取得了一种突破。

I also feel as if I conquered something in terms of the circuitry related to dopamine.

我现在明白了，为什么我曾经如此享受的事情，后来却变得不那么令人愉快了。

I now understand why something that I enjoyed so much had become less pleasureful for me.

而真正深刻而持久的满足感，来自于明白：其实我自己、我的行为，或者任何其他方面都没有问题。

And there's a deep, deep satisfaction that comes from understanding, okay, there wasn't anything wrong with me or what I was doing or anything at all.

问题只是出在我采用的方法上——我把太多多巴胺来源叠加在一起，从而拉低了我的基础水平。

It was just a, there was something wrong with the approach I was taking, which was layering in all these sources of dopamine and dropping my baseline.

正因为同样的原因，我提醒大家，不要在每次学习、每次锻炼，或每次做任何你希望持续享受并保持动力的事情时都使用兴奋剂。

For this very same reason, I caution people against using stimulants every time they study or every time they work out or every time that they do anything that they would like to continue to enjoy and be motivated at.

有一个例外，就是咖啡因，因为之前我提到过，如果你喜欢咖啡因，这实际上可能对你的多巴胺系统有益，因为它能上调这些D2D3受体。

There's one exception, which is caffeine, because I mentioned before, if you like caffeine, that actually could be a good thing for your dopamine system because it does upregulate these D2D3 receptors.

因此，它能让由该活动释放的多巴胺在你的大脑和身体的生化过程与通路中更易被利用、更具功能。

So it actually makes whatever dopamine is released by that activity more accessible or more functional within the biochemistry and the pathways of your brain and body.

然而，许多能量饮料，尤其是运动前补充剂，含有能转化为多巴胺的前体物质，即使你不进行任何活动，它们本身也会显著引发多巴胺释放。

However, a number of energy drinks and in particular pre workouts contain things that are precursors to dopamine and on their own, even if you didn't engage in the activity would cause the release of dopamine to a substantial degree.

它们确实会显著引发多巴胺释放。

They do cause the release of dopamine to a substantial degree.

长此以往，这会耗尽你的多巴胺。

And over time that will deplete your dopamine.

所以，能量饮料、运动前饮料，以及人们为提高学习和专注力而服用的各种药物。

So energy drinks, pre workout drinks, drugs of various kinds that people take to study and pay attention.

我们在ADHD那一期节目中讨论过一些这类物质，比如阿得拉尔、利他林、阿莫达非尼、莫达非尼，如果长期反复使用，会降低你在服用这些药物时从事活动所获得的满足感和快乐感。

We talked about some of these for the ADHD episode, things like Adderall, Ritalin, Armodafinil, Modafinil taken repeatedly over time will reduce the level of satisfaction and joy that you get from the activities you engage in while under the influence of those compounds.

我并不是想妖魔化这些药物在临床用途上的价值。

I'm not trying to demonize those compounds for their clinical use.

我的意思是，服用兴奋剂后再去从事你原本希望持续感到愉悦的活动，实际上是在削弱这个过程。

What I'm saying is taking stimulants and then engaging in activities that you would like to continue to feel pleasureful is undercutting the process.

最终，可能不会明天就发生，也不会在一个月内发生，但你迟早会面临与这些活动相关的动力和驱动力问题。

And inevitably it might not happen tomorrow, might not happen in a month, but inevitably you will have challenges with motivation and drive related to those activities.

不过，人们可以很好地控制它。

Now, people can keep it right in check.

他们可以只喝一罐能量饮料。

They can just do the one can of the energy drinker.

他们只在特别辛苦的日子才做预训练，那当然更好。

They only do their pre workout before really hard days, for instance, more power to you.

说实话，我有时候也这么做，但那些试图每次参与活动时都达到极致亢奋、高度专注、充满驱动力状态的人，你们绝对是在削弱这个过程，正在破坏自己保持动力和专注的能力。

I actually do that sometimes frankly, but people who are trying to get into that peak super motivated, driven, driven state, really focused every time they engage in an activity, you are absolutely undercutting the process and you are undermining your ability to stay motivated and focused.

就像我们刚才谈到的间歇性奖励机制，间歇性地提升多巴胺水平，如果一定要做，这绝对是更好的方式；而长期试图通过人为刺激多巴胺来增强动机、专注力和驱动力，最终一定会从根本上破坏你的动机、专注力和驱动力。

So just as we talked about intermittent reward schedules a moment ago, intermittent spiking of dopamine, if you do it at all is definitely the way to go and chronically trying to spike your dopamine in order to enhance your motivation, focus, and drive will absolutely undermine your motivation, focus, and drive in the long run.

在前面提到的那些应避免在原本能提升多巴胺的活动前摄入的物质中，咖啡因算是个例外，因为再次强调，咖啡因可以增加这些多巴胺受体的密度和效能。

Ingestion of caffeine is somewhat of an exception among the other examples of things I've mentioned to avoid before what would otherwise be dopamine increasing activities, because again, caffeine can increase the density and the efficacy of these dopamine receptors.

事实证明，咖啡因的来源也可能很重要，因为咖啡、茶或其他形式的咖啡因都会增加多巴胺受体的数量。

It turns out that the source of caffeine could also matter while coffee or tea or other forms of caffeine will have this effect of increasing dopamine receptors.

马黛茶，我之前在这个播客中提到过，具有一些有趣的特性。

Yerba mate, something I've talked about before on this podcast has some interesting properties.

首先，它含有咖啡因。

First of all, it contains caffeine.

它还富含抗氧化剂。

It's also high in antioxidants.

它还含有一种叫做GLP-1的物质，有助于控制血糖水平。

It also contains something called GLP-one, which is favorable for management of blood sugar levels.

事实证明，马黛茶对多巴胺能神经元具有特定的神经保护作用。

Yerba mate, it turns out has also been shown to be neuroprotective specifically for dopaminergic neurons.

我应该指出，这仅仅是几项研究，我们不应过度解读这些结果，还需要更多研究，但研究表明，在多巴胺神经元受损的模型中，摄入马黛茶及其某些化合物确实有助于保护多巴胺神经元在运动相关通路和动机通路中的存活。

Now I should mention, this is just a couple of studies, so we don't want to conclude too much from these studies, more needs to be done, but they showed that in a model of damage to dopamine neurons, ingestion of yerba mate and some of the compounds within yerba mate can actually serve to preserve the survival of dopamine neurons in both the movement related pathway and the motivation pathway.

因此，也许你需要某种动力才会去饮用马黛茶，也许你根本不需要任何动力。

So perhaps you need that incentive in order to ingest Yerba Mate tea, perhaps you don't need any incentive.

就我而言，我不需要任何动力。

In my case, I don't need any incentive.

我本来就喜欢把瓜拉纳茶作为主要的咖啡因来源，尽管我也会喝咖啡。

I already enjoy Yerba Mate as my principal source of caffeine, although I do drink coffee as well.

但如果有人要摄入咖啡因，你或许可以考虑以瓜拉纳茶的形式摄入，这样既能上调多巴胺受体，又能获得更多多巴胺提升。

But if one were going to consume caffeine, you might consider consuming that caffeine in the form of Yerba Mate, both for sake of upregulating dopamine receptors and getting more of a dopamine increase.

当然，如果你追求的是咖啡因的兴奋作用，这一点也很重要。

And of course for the stimulant properties of caffeine, if that's what you're seeking.

此外，由于瓜拉纳茶似乎具有某种神经保护作用，特别是对多巴胺神经元有保护效果。

And in addition to that, because Yerba Mate does appear to have some sort of neuroprotective and in particular dopamine neuron protective properties.

但这并不意味着咖啡因总是有益的。

Now that doesn't mean that caffeine is always beneficial.

实际上，在与多巴胺相关的一个情境中，咖啡因可能特别危险。

And actually there's one instance related to dopamine where caffeine can be particularly dangerous.

这与MDMA，也就是所谓的摇头丸有关。

And this relates to MDMA so called ecstasy.

MDMA目前正在多项临床试验中被研究，用于治疗创伤和抑郁症。

MDMA is under investigation in various clinical trials for its potential to treat trauma and depression.

当然，它也是一种被用于娱乐的药物。

It's also of course a drug that's used recreationally.

它仍然是非法的，至少在美国是这样。

It's still illegal, at least in The United States.

MDMA是否具有神经毒性一直存在很大争议。

Whether or not MDMA is neurotoxic has been very controversial.

早期人们认为它具有神经毒性，会破坏血清素神经元。

Early on, it was thought that it is neurotoxic, that it can destroy serotonergic neurons.

后来有一些论文提出不同观点，认为并非如此。

There were other papers that came out, which argued that's not the case.

特别是因为一篇发表在《科学》杂志上的早期论文声称MDMA具有神经毒性，但该论文后来被撤回。

And that's in particular because one of the early papers published in science magazine claiming that MDMA was neurotoxic, That paper was retracted.

结果发现，这项研究错误地使用了甲基苯丙胺，而甲基苯丙胺已被证实具有神经毒性。

It turns out that that study had mistakenly used methamphetamine instead, and methamphetamine is known to be neurotoxic.

我认为大部分数据表明MDMA可能不具有神经毒性，但无论如何，咖啡因已被证明会增加MDMA受体的毒性。

I think most of the data point to the idea that MDMA might not be neurotoxic, but in any case, caffeine has been shown to increase the toxicity of MDMA receptors.

你可能会说，这怎么可能呢？

And you might say, well, how could that be?

现在你明白为什么会这样了。

Well, now you understand why that could be.

咖啡因会增加多巴胺受体D2和D3的密度和效能。

Caffeine increases the density and efficacy of these dopamine receptors, the D2 and D3 receptors.

MDMA是一种能显著提高多巴胺、血清素及其他神经调质浓度的强效药物。

MDMA is a potent drug for increasing concentrations of dopamine, as well as serotonin and other neuromodulators.

看起来，通过上调这些受体，咖啡因的摄入可能会加剧MDMA的毒性。

And it appears that caffeine ingestion by up regulating these receptors can lead to more toxicity of MDMA.

因此，咖啡因在一种情境下可能是有益的物质，但在另一种情境下却可能成为有害甚至危险的物质。

So caffeine can be a beneficial substance in one context and actually can be a detrimental if not dangerous substance in another context.

两种能显著增加多巴胺的物质——安非他明和可卡因——会导致多巴胺通路的长期问题。

Two substances that greatly increase dopamine, namely amphetamine and cocaine can cause long term problems with the dopaminergic pathways.

这主要基于一项多年前——2003年——发表的研究，但至今仍具有很高的参考价值。

And this is largely based on a study that was published some years ago, 2003, but still holds a lot of merit.

这篇论文发表在《美国国家科学院院刊》上，这是一本非常权威且严格的期刊。

This is a paper published in Proceedings of the National Academy of Sciences, a very high tier stringent journal.

第一作者是Kolb，拼写为K O L B。

First author is Kolb, K O L B.

论文的标题几乎直接说明了研究结论：安非他命或可卡因会限制后续经验对新皮层和伏隔核结构可塑性的促进作用。

And the title of the paper pretty much tells the story, Amphetamine or Cocaine limits the ability of later experience to promote structural plasticity in the neocortex and nucleus accumbens.

新皮层大致是大脑的外层，而伏隔核则是动机、驱动力和强化相关的中脑边缘多巴胺通路的一部分。

Neocortex is the outer shell of the brain more or less, and the nucleus accumbens is part of that mesolimbic dopamine pathway for motivation, drive, and reinforcement.

神经可塑性当然是大脑根据经验发生改变的能力，也是学习、记忆以及以各种积极方式重塑我们神经回路的基础。

Neuroplasticity of course, is the brain's ability to change in response experience and neuroplasticity is the basis of learning and memory and essentially remodeling of our neural circuitry in positive ways of all kinds.

这项研究是最早证明摄入安非他命和可卡因会因造成多巴胺的剧烈峰值及随后的低基线状态，从而限制后续可塑性和学习能力的研究之一。

And this study was really one of the first to show that ingesting amphetamine and cocaine because of the high peak in dopamine that it creates and the low dopamine state, the baseline drop that it creates afterwards limits plasticity and learning subsequent to taking amphetamine and cocaine.

至少在这项研究中，这种影响被证明是长期存在的。

It was at least in this study shown to be a long lasting effect.

我怀疑这并不是永久性的影响，但这一发现应该引起严重警惕：安非他明和可卡因不仅会导致基础多巴胺水平下降，还可能使大脑进入一种无法学习和自我调整以变得更好的状态，至少在一段时间内如此。

I doubt it's a permanent effect, but this should serve as a serious cautionary note that amphetamine and cocaine not only can cause a drop in baseline dopamine, but can actually put the brain into a state in which it cannot learn and modify itself to get better, at least for some period of time.

在之前关于注意力缺陷多动障碍（ADHD）的一期节目中，我谈到过像阿得拉、利他林、莫达非尼和阿莫达非尼这类药物的广泛使用，它们都会显著提升多巴胺水平，对ADHD患者而言确实能显著改善症状。

In a previous episode on ADHD, I talked about the widespread use of drugs like Adderall, Ritalin, Modafinil, and Armodafinil, all of which lead to very large increases in dopamine and for people with ADHD can really improve their symptoms.

但当然，这些物质也存在大量非处方、非临床的滥用情况。

But of course there's a lot of non prescription nonclinical use of those compounds as well.

因此可以合理推断，使用这些物质来提升多巴胺，很可能也会像可卡因和安非他明一样，造成神经可塑性的类似阻断。

And it stands to reason that the use of those substances to increase dopamine could very well provide the same sort of blockade of neuroplasticity that cocaine and amphetamine do.

因为当你观察这些物质所引发的多巴胺升高幅度时，其水平实际上是非常相近的。

Because when you look at the amount of dopamine increase that's triggered by those compounds, it's really comparable.

所以再次提醒：除非有明确的临床需求，否则不建议频繁地人为大幅提高多巴胺水平。

So again, a cautionary note against spiking one's dopamine too much on a regular basis, unless there's a valid clinical need for doing that.

在过去的几分钟里，我们一直聚焦于多巴胺较为阴暗的一面，即多巴胺出现大幅峰值可能带来的负面影响。

So we've been focusing a lot for the last few minutes on the kind of darker side of dopamine and how getting big peaks in dopamine can be detrimental.

但我必须承认一个事实：多巴胺确实让人感觉非常好。

But I want to acknowledge the truth, which is that dopamine feels great.

追求目标、充满动力、渴望事物的感觉非常好。

Being in pursuit and motivated and craving things feels wonderful.

我不希望把多巴胺妖魔化。

And I don't want to demonize dopamine.

我今天想做的是阐明多巴胺在大脑中的作用机制，这样你们就能继续参与能激发多巴胺的活动。

What I'm trying to do today is to illustrate how dopamine works in your brain so that you can continue to engage in dopamine evoking activities.

当然，如果某些物质在短期和长期来看对我们是安全的，那么摄入它们来提升多巴胺水平是有其合理性的。

And certainly there is a place for ingesting things that can increase dopamine provided that they are safe for us in the short and long term.

有一些活动可以给我们带来健康且持久的多巴胺提升，既包括发生时的高峰，也包括维持甚至提高我们的基础多巴胺水平。

There are activities that we can do that will give us healthy sustained increases in dopamine, both the peaks when they happen and to maintain or even increase our baseline levels of dopamine.

那么我们该如何做到这一点呢？

So how do we do that?

这些活动有哪些呢？

What are some of these activities?

近年来，越来越多的人开始进行所谓的寒冷暴露。

Well, in recent years, there's been a trend toward more people doing so called cold exposure.

这部分在一定程度上是由被称为‘冰人’的维姆·霍夫推广的，他通过洗冷水澡、泡冰浴以及接触各种低温水环境，确实能提高我们的多巴胺水平，以及神经调质去甲肾上腺素。

In part, this was popularized by Wim Hof, the so called ice man, getting into cold showers, taking ice baths, exposing oneself to cold water of various kinds can in fact increase our levels of dopamine, as well as the neuromodulator norepinephrine.

这并不是一种新现象。

This is not a new phenomenon.

在20世纪20年代，一位名叫文森·普日纳兹的人是最早推广并系统化冷水疗法的人之一。

In the 1920s, a guy by the name of Vincent Przynaz was one of the first people to popularize and formalize cold water therapies.

他主张通过冷水暴露来增强免疫系统并提升幸福感。

He was an advocate of cold water exposure in order to boost the immune system and increase feelings of well-being.

事实上，这种做法在文森推广之前就已经存在很久了。

And actually this practice dates back long before Vinson's popularized it.

而维姆·霍夫则是这一做法的现代版本。

And Wim Hof is the more recent iteration of this.

首先，我们先明确一些安全准则：进入非常寒冷的水，比如华氏30度甚至更低的40度左右，可能会让人陷入冷水休克状态。

First of all, some of the safety parameters, let's establish those first, getting into very, very cold water, 30 degree Fahrenheit or even low 40 degree Fahrenheit can put somebody into a state of cold water shock.

我的意思是，有人因此丧命。

I mean, people can die doing that.

所以显然，你需要谨慎对待这一点，但对大多数人来说，进入60华氏度或50华氏度的水中，或者如果你已经适应并感到舒适，进入40或45华氏度的水，都能对你的神经调节系统，包括多巴胺，产生极大的益处。

So obviously you want to approach this with some caution, but for most people getting into 60 degree water or 50 degree water, or if you're acclimated and comfortable with it, 40 degree water or 45 degree water can have tremendously beneficial results on your neuromodulator systems, including dopamine.

你能耐受的水温取决于你对冷水的适应程度以及你对进入冷水体验的熟悉程度。

What temperature of water you can tolerate will depend on how cold water adapted you are and how familiar you are with the experience of getting into cold water.

当我提到‘感到舒适’时，我应该指出，无论你是否适应冷水，进入冷水时总会引发肾上腺素的释放。

And when I say comfortable with, I should mention, there is never a case in which getting into cold water does not evoke a release of epinephrine.

所以，呼吸加快、眼睛睁大、感觉喘不过气，甚至皮肤层面出现的某种生理疼痛——这些几乎每次你进入冷水时都会发生，即使你已经适应了冷水。几乎所有人都知道并理解，那道‘墙’——我喜欢这么称呼它——即将到来。

So the quickening of the breath, the widening of the eyes, the feeling as if you can't catch your breath and even some physical pain at the level of the skin that happens almost every time or every time that you get into cold water, even if you're cold water adapted, what almost everybody knows and understands is that wall, as I like to refer to it is coming.

这始终是你第一次进入冷水时的首要体验。

That's always the first experience of getting into cold water.

对此没有真正的回避方式。

There's no real way around that.

现在，我之前提到的那项研究——关于人体对不同温度水温浸泡的生理反应——是一项非常有趣的研究，发表在《欧洲应用生理学杂志》上。

Now, the study that I mentioned earlier, human physiological responses to immersion into water of different temperatures, Really interesting study that was done and published in the university of, excuse me, the European Journal of Applied Physiology.

我可以在节目说明中提供这项研究的链接。

I can provide a link to that study in the show caption.

这是一项非常有趣的研究。

It's a really interesting study.

他们研究了人们暴露在温暖、中等寒冷和极冷水中时的反应。

They looked at people getting exposed to water that was warm, moderately cold, or very cold.

水温分别是32摄氏度、20摄氏度和14摄氏度。

It was 32 degrees Celsius, 20 degrees Celsius, or 14 degrees Celsius.

你们可以自己上网查一下换算，或者如果愿意的话，也可以换算成华氏度。

You can just put those online and do the conversion, or you can do the conversion to Fahrenheit if you like.

但无论如何，他们研究了肾上腺素、多巴胺等物质的浓度变化。

But in any case, what they looked at were the concentrations of things like epinephrine and dopamine and so on.

他们发现的结果非常有趣。

And what they found was really interesting.

首先，一旦进入冷水，肾上腺素和去甲肾上腺素（即肾上腺素和去甲肾上腺素）的水平立即迅速上升，增幅非常显著。

First of all, upon getting into cold water, the changes in adrenaline and noradrenaline, epinephrine and norepinephrine were immediate and fast, and these were huge increases.

这就是每个人进入冷水时都会经历的肾上腺素大幅上升的过程。

So that's the getting into the cold water that everybody experiences these huge increases in adrenaline.

但有趣的是，他们观察到多巴胺水平开始缓慢上升，然后持续上升，达到基线的2.5倍之高。

But then what was interesting is they observed that dopamine levels started to rise somewhat slowly and then continue to rise and reach levels as high as 2.5 times above baseline.

这是一个非常显著的增幅。

That's a remarkably high increase.

回想一下我们之前提到的巧克力、性行为的例子，多巴胺翻倍就是基线的两倍，尼古丁是2.5倍，而可卡因——这种冷水暴露所引起的多巴胺升高，与可卡因的效果相当，但不同的是，这里并没有出现上升后急剧下降的情况。

Remember if we go back to our examples of chocolate sex, a doubling above baseline, nicotine, two and a half times above baseline, cocaine, the increase in dopamine from cold water exposure of this kind was comparable to what one sees from cocaine, except, except in this case, it wasn't a rise and crash.

相反，这是一种持续性的多巴胺升高，需要长达三小时才逐渐回落到基线水平，这确实非常惊人。

It was actually a sustained rise in dopamine that took a very long time up to three hours to come back down to baseline, which is really remarkable.

我认为这解释了人们在进行冷水暴露后主观报告的诸多积极心理和生理效应。

And I think this explains some of the positive mental and physical effects that people report subjectively after doing cold water exposure.

你们很多人可能都在问一个问题：水温到底应该多冷？

One question that many of you are probably asking is just how cold should the water be?

你可以模仿这项研究的做法，使用14摄氏度的水，但对一些人来说这还不够冷，对另一些人来说又太冷了。

Well, you could mimic what was done in this study and do 14 degrees Celsius, but for some people that won't be cold enough for some people that will be too cold.

他们还研究了皮质醇等压力激素的释放，以及肾上腺素和去甲肾上腺素等物质的释放。

They did look at the release of stress hormones like cortisol in addition to the release of things like epinephrine and adrenaline.