必备：用科学工具控制糖分渴望与新陈代谢

欢迎来到休伯曼实验室精华版，这里我们会回顾往期节目，为你提炼出最有效、最实用的科学工具，帮助你改善心理健康、身体健康和表现表现。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学的教授。

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

今天我们要聊的是糖，特别是我们的神经系统如何调控对糖的摄入和渴望。

Today, we are going to discuss sugar, in particular, how our nervous system regulates our sugar intake and our seeking of sugar.

我们会把糖放在一个更准确的背景里来看待。

We are going to place sugar into its proper context.

我想先从一个角度说起：吃东西的时候，身体发生了什么？大脑又是怎么回应的？

The way I want to start off by doing that is to tell you a little bit of what happens when we eat and a little bit of what the brain does to respond to those events.

那我们吃东西的时候，到底发生了什么？

So what happens when we eat?

咱们先从一个宏观的角度，看看进食后身体的激素反应是怎样的。

Let's just take a, what I call top contour view of the hormonal response to ingesting food.

每次我们吃东西，其实都是之前一系列事情的结果。

Anytime we eat, that is the consequence of a number of things that happened before we ate.

我们大脑和身体里有一种激素叫饥饿素，拼写是 G-H-R-E-L-I-N。

There's a hormone in our brain and body called ghrelin, spelled G H R E L I N.

饥饿素的水平会随着你上次吃饭后经过的时间变长而升高，明白吗？

Ghrelin is a hormone that increases depending on how long it's been since we ate last, okay?

你吃饭间隔得越久，饥饿素的水平就越高、越高、越高。

So the longer it's been since we had a meal, ghrelin levels are going to be higher and higher and higher.

它主要通过作用于下丘脑弓状核里的特定神经元，还有外侧下丘脑等其他区域，来让你感到饿。

And it essentially makes us hungry by interacting with particular neurons in an area of the brain called the arcuate nucleus of the hypothalamus and some other areas as well, like the lateral hypothalamus.

而一旦你开始吃东西，饥饿素的水平通常就会下降。

And then when we eat, typically what happens is ghrelin levels go down.

这个机制其实非常合理。

So it's a very logical system.

现在，当你吃东西的时候，哪怕你吃的是碳水化合物，哪怕只是吃了一点蛋白质和脂肪，你的血糖都会有所上升，有时甚至会明显升高。

Now, when we eat, assuming that we eat carbohydrates, but even if we just eat some protein and some fats, we will experience a slight, or in some cases, a large rise in blood glucose.

血糖其实就是血液里的糖分，而我们的身体和大脑——尤其是神经系统——在血糖太高或太低的时候都很难正常运作。

Blood glucose is simply blood sugar and the body and brain, we should say particular the nervous system doesn't function well if blood sugar is too high or too low.

所以，作为结果，胰腺会释放另一种激素，叫胰岛素，它能帮助调节血液里的葡萄糖含量。

So as a consequence, we have another hormone which is released from the pancreas, which is called insulin, which helps regulate the amount of glucose in the bloodstream.

大脑是利用葡萄糖的主要器官之一。

Now, one of the chief organs for glucose utilization is the brain.

神经元的新陈代谢非常活跃，它们最偏爱的供能方式就是利用葡萄糖。

Neurons are tremendously metabolically active and their preferred mode of glucose metabolism.

你身体里的神经元也是同样的情况。

The same thing is also true for the neurons in your body.

你之所以能活动四肢、做运动或者任何身体动作，都是因为运动神经元向肌肉纤维发送电信号。

The way that you are able to move the limbs of your body, the way you are able to perform exercise or movement of any kind for that matter is because neurons called motor neurons send electrical potentials to the muscle fibers.

这些神经元同样耗能巨大，尤其是当你做高强度体力劳动时，但即使是专注思考、有意识地控制大脑和身体的活动，也需要更多的葡萄糖摄入，给这些神经元提供能量。

Those neurons are also very metabolically demanding, especially when you're doing demanding types of physical work, but also deliberate thought, deliberately controlling the way that your brain and body is moving requires more glucose uptake, more energy in those very neurons.

这也是为什么，运动完你会累，但哪怕你只是学一项新技能、认真读书思考，或者和别人进行一场特别烧脑的对话——你得强迫自己专心听——这些都算脑力劳动，都需要大脑和身体里的神经元消耗葡萄糖。

And this is also why after doing a long bout of exercise, you might be tired, but also if you do a bout of skill learning of any kind, or if you've been reading and thinking about what you're reading, or if you had a intense conversation with somebody where you're really forcing yourself to listen, that's work, and that work requires glucose uptake by neurons, both in the brain and in your body.

既然我们已经明确了葡萄糖是神经系统最偏爱的能量来源，接下来我想聊聊我们日常摄入的其他几种糖类，以及它们对大脑和身体功能的影响。

Now that we've established that glucose is the preferred source of fuel for the nervous system, I'd like to concentrate on a few of the other types of sugars that we ingest on a common basis and the impact that those have on brain function and body function.

我特别想聊聊果糖。

I'd particularly like to focus on fructose.

果糖当然存在于水果里。

Fructose of course is found in fruit.

它也存在于臭名昭著的高果糖玉米糖浆里，今天我们会讲到这个。

It's also found in the infamous high fructose corn syrup, which we will talk about today.

得提一句，水果里的果糖浓度，跟高果糖玉米糖浆比起来低多了。

It's worth pointing out that the concentrations of fructose in fruit is quite low compared to the concentrations of fructose in high fructose corn syrup.

一般来说，果糖的含量——哦，我觉得这发音没错，老有人纠正我——大概在1%到10%之间。

Typically the amount of fructose, fructose, I think is the proper pronunciation that people are always correcting me, fructose is anywhere from 1% to about 10%.

但高果糖玉米糖浆是另一回事了，什么东西吃多了都不好，果糖也不例外，它会影响大脑处理糖分的神经回路，不只是葡萄糖，还有果糖。

Now, high fructose corn syrup is a different issue and too much consumption of anything, but fructose included can be a problem for the ways that it impacts the neural circuits that process sugar, not just glucose, but fructose.

葡萄糖和果糖一个关键区别是，果糖很可能没法直接进入大脑。

One of the key distinctions between glucose and fructose is that fructose most likely cannot directly access the brain.

它得先在肝脏里转化成葡萄糖才行。

It actually needs to be converted into glucose in the liver.

而这种转化过程会反过来影响我们之前提到的一系列激素和神经通路，这些跟食欲关系密切。

And the way that conversion occurs, feeds back to a set of hormones and neural pathways that we talked about earlier, which have a lot to do with appetite.

简单总结一下现在大量可靠的研究数据：果糖特别能降低体内某些激素和肽类物质的水平，它们的主要作用就是抑制饥饿素。

And to just summarize what is now a lot of very solid data, fructose and specifically fructose has the ability to reduce certain hormones and peptides in our body whose main job is to suppress ghrelin.

虽然我，我觉得绝大多数人都同意，‘热量出入平衡’是减重、维持体重或增重的基本原则，但摄入果糖会改变我们的激素系统，进而影响大脑下丘脑的神经通路，让你不管吃了多少热量，都更容易饿。

So although I, and I think pretty much everyone out there, save for a few individuals, agrees that calories in calories out is the fundamental principle of weight loss, weight maintenance, or weight gain, ingesting fructose shifts our hormone system, and as a consequence, our neural pathways within our brain, the hypothalamus, to be hungrier regardless of how many calories we've eaten.

所以目前的建议是大多数人多吃水果蔬菜，但如果你正想控制饥饿感，大量摄入果糖可能不是个好主意。

So current recommendations for most people are to eat more fruits and vegetables, but for those of you that are trying to control your hunger, ingesting a lot of fructose is probably not going to be a good idea.

尤其是从高果糖玉米糖浆里摄取果糖，那就更不推荐了，因为它的果糖含量高达50%，有时候甚至更高。

Certainly ingesting it from high fructose corn syrup is not going to be a good idea because of the enormous percentages of fructose in high fructose corn syrup, 50% or sometimes even more.

果糖就像一座桥梁，把某种糖、激素功能——这里特指饥饿素和下丘脑——连接了起来，这也引出了下一个问题：到底是什么让糖对我们有这么大的吸引力？

Fructose provides a bridge for us between a particular kind of sugar, hormone function, in this case, ghrelin and the hypothalamus, which leads us to the next question, which is what is it about sugar that makes it such an attractive thing for us?

我们为什么这么爱吃糖？

Why do we like it so much?

大多数人第一反应都会说：因为糖吃起来太好吃了。但其实，这根本不是真正的原因。

And the obvious answer that most people arrive at is, well, it just tastes really, really good, but that's actually not the way it works.

糖的奖励效应，不管是来自蔗糖、果糖，还是那些能让血糖飙升的食物，其实并不只是因为这些食物味道好。

The rewarding properties, as we say, of sugar, whether or not they come in the form of sucrose or fructose or foods that increase glucose to a very high level actually is not just related to the taste of the foods that produce that elevation in glucose, sucrose, fructose.

味道确实有关系，但这只是部分原因。

It is in part, but that's only part of the story.

一旦你明白了剩下的部分，就能更好地掌控各种糖的摄入，也能更聪明地选择吃什么食物。

And the rest of the story, once you understand it, can actually place you in a position to much better control your sugar intake of all kinds, but also your food intake in ways that can allow you to make much better choices about the foods you ingest.

很多人知道，我差不多已经喝了十五年的AG1了。

As many of you know, I've been taking AG1 for nearly fifteen years now.

我早在2012年就发现了它，那时候还没做播客，从那以后每天都喝。

I discovered it way back in 2012, long before I ever had a podcast and I've been taking it every day since.

我当初开始喝AG1，现在还在坚持，是因为据我所知，它是市面上质量最高、成分最全面的基础营养补充剂。

The reason I started taking it and the reason I still take it is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

它把维生素、矿物质、益生元、益生菌和适应原全都浓缩在一小勺里，冲水一喝就完事，味道还很不错。

It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and it tastes great.

它的设计就是为了支持肠道健康、免疫力，还有整体精力。

It's designed to support things like gut health, immune health, and overall energy.

它能帮你补上日常饮食中可能缺失的营养缺口。

And it does so by helping to fill any gaps you might have in your daily nutrition.

当然，每个人都该努力吃营养丰富的天然食物。

Now, of course, everyone should strive to eat nutritious whole foods.

我每天都在这么做，但别人常问我：如果你只能选一种补充剂，你会选哪个？

I certainly do that every day, but I'm often asked if you could take just one supplement, what would that supplement be?

我的答案永远是AG1，因为它对我的身体健康、心理健康和表现提升真的太关键了。

And my answer is always AG1 because it has just been oh, so critical to supporting all aspects of my physical health, mental health, and performance.

这是我亲身经历的，也不断听到其他每天用AG1的人这么说。

I know this from my own experience with AG1, and I continually hear this from other people who use AG1 daily.

如果你想试试AG1，可以去 drinkag1.com/huberman 领取专属优惠。

If you would like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

限时福利：订阅AG1，免费送你六份旅行装和一瓶维生素D3K2。

For a limited time, AG1 is giving away six free travel packs of AG1 and a bottle of vitamin D3K2 with your subscription.

再强调一遍，去 drinkag1.com/huberman，订阅就能免费拿六份旅行装加一瓶维生素D3K2。

Again, that's drinkag1withthenumeral1.com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.

现在，我想带大家深入了解一下神经系统，看看大脑和身体里有哪些通路在控制我们对糖的渴望。

So now I want to take us on a journey into the nervous system to explain the pathways in the brain and body that regulate our appetite for sugar.

别忘了我之前说过，我们吃进去的食物会被分解成各种成分，葡萄糖会被送到大脑，还有脊髓里的神经元、肌肉等等，让这些细胞、器官和组织都能正常运作。

Now, keep in mind what I already told you before, which is that when we ingest foods, they're broken down into various components and glucose is going to be shuttled to the brain and of course to other neurons in our spinal cord and elsewhere and to our muscles, etcetera, in order for all of those cells and organs and tissues to be able to function.

正因为这么多细胞和器官都靠葡萄糖运转，身体就进化出了一套专门的神经机制——大脑里有一部分几乎完全，甚至全心全意地在帮你找糖，或者含糖的食物，不仅要让你主动去寻找，还要让你记得它们在哪，然后不停地吃、吃、吃。

The fact that so many cells and organs and tissues require glucose in order to function has led to a situation where you have dedicated neural machinery, pieces of your brain that are almost entirely, if not entirely devoted to seeking out of sugar or foods that contain sugars, and to make sure that you not only seek those out, but you know where those foods are and that you ingest more and more and more of them.

这些神经通路主要通过两种方式起作用。

And there are two main ways that these neural circuits work.

实际上，我们可以认为，有两条完全独立的神经通路在同时运作。

In fact, we can say that there are two neural circuits entirely that work in parallel.

就糖的摄入而言，这两条并行通路中，一条跟味觉有关，也就是甜味的感知——这不仅驱使你去追求含糖食物，几乎所有我们已知的动物都会这样。

In the case of sugar consumption, the two parallel pathways involve one pathway related to the actual taste and the perception of sweet tastes that lead not just you, but every animal that we're aware of to seek more sweet containing foods.

另一条通路则跟甜食的营养成分有关，也就是说，某种食物能让血糖升多高。

The other parallel pathway is related to the nutritive component of sweet foods, meaning the degree to which a given food will raise blood glucose.

我想再重复一遍。

I want to repeat that.

你大脑和身体里有一条通路专门让你去寻找那些尝起来甜的东西，另一条并行的通路则让你去寻找那些能升高血糖的食物。

One pathway in your brain and body is devoted to getting you to seek out sweet tasting things that you perceive as sweet, And another parallel pathway is devoted to getting you to seek out foods that lead to increases in blood glucose.

碰巧的是，那些会让血糖大幅上升的食物，通常也都带着甜味。

It just so happens that the foods that lead to big increases in blood glucose typically are associated with that sweet taste.

但这跟控制我们寻找咸味、鲜味、辣味或者苦味食物的神经通路完全不同。

Now this is distinctly different than the neural pathways that control seeking of savory foods or salty foods or spicy foods for that matter, or bitter foods.

甜味这条通路，是我们说的‘天生自带’的。

The sweet pathway is what we would call hardwired.

据我们所知，所有哺乳动物都有这条通路。你以为你想要甜食是因为味道好，其实它跟甜食带来的营养成分同样重要——毕竟你的神经系统、大脑和身体里那么多细胞，全靠葡萄糖运转。

It exists as far as we know in every mammal, basically getting sweet stuff into the body might seem like it has a lot to do with the taste, but it has just as much to do with the nutritive components that sweet tasting foods carry, and the fact that your nervous system and so many cells in your brain and body run on glucose.

你要是还记得前面我说过，哪怕你吃的是果糖，肝脏也能把它转化成葡萄糖。

If you recall earlier, I said, even if you ingest fructose, fructose can be converted into glucose in the liver.

关键在于，当你觉得自己想吃块巧克力、想吃块蛋糕，或者突然想吃甜的，你不仅是在馋那个味道，你的神经元其实是在渴求伴随这味道而来的营养成分。

The fundamental thing to understand here is that when you think you want a piece of chocolate or you think you want a piece of cake or you're craving something sweet, you are both craving the taste and your neurons are literally craving the nutritive components that arrive with that taste.

两条并行的通路。

Two parallel pathways.

其中一条并行通路跟我们的意识感知有关。

One of the parallel pathways has to do with conscious perception.

当你吃下甜食时，口腔里的神经会迅速向大脑发送信号，让你想去寻找，或者至少关注这些甜食的来源和丰富程度。

So when you ingest something sweet, very quickly, are signals sent from those neurons in your mouth to brain areas that cause you to seek out, or at least pay attention to the source and the abundance of those sweet things.

它们真的会改变你的感知方式。

They literally change your perception.

那是不是意味着你绝对不能吃任何甜食呢？

Does that mean that you should never ingest anything sweet?

当然不是，我可不是这个意思。

No, certainly I'm not saying that.

每个人都要自己决定摄糖量多少才合适，但我觉得挺有意思的是，有些人总说：‘我得补点糖’、‘我得吃块巧克力’、‘得来点甜的才过瘾’——其实，对于特别自律的人，可能吃一块巧克力就满足了，还能好好享受，但这一吃，就会改变你对其他食物的感知。

Everyone has to decide for themselves what the appropriate amount of sugar intake is, but I find it remarkable when people say, oh, you know, I need to get my sugar fix, or I need to have my chocolate, or I need to have a little bit of something to just kind of take care of that sugar appetite, because in taking care of that sugar appetite, maybe for the very disciplined of you, you can just have that one piece of chocolate and it's great and you can relish in it, but it does shift the way that you perceive other foods as well.

而它改变的方式，靠的就是我们这个播客的老朋友——那个神奇的神经调质：多巴胺。

And the way it does that is through our, probably if you're a listener to this podcast now, old friend, but incredible neuromodulator dopamine.

多巴胺是一种由大脑多个区域释放的分子。

Dopamine is a molecule that is released from several places in the brain.

有个叫中脑边缘奖赏通路的系统，它是一整套大脑区域和神经回路，专门用来驱动我们产生动力、渴望，去追逐各种东西。

There's a so called mesolimbic reward pathway, which is a whole set of places in the brain or circuits designed to get us motivated and craving and in pursuit of things.

当然，大脑里负责运动的区域也跟这些动机相关的区域连在一起。

And then of course there are areas of the brain that are involved in movement that are linked up with those areas involved in motivation.

这完全说得通。

That makes perfect sense.

如果你根本没法把动力付诸行动，那大脑里还会专门设一个动机区域吗？

Would you have a brain area involved in motivation if you couldn't actually do something with that motivation?

当我们吃下甜食时，甜味的感知会刺激多巴胺释放，激活中脑边缘奖赏通路，再进一步驱动运动行为系统，让我们进入一种专注行动的状态，一心想要获得更多那种甜味的东西。

When we ingest something sweet, the perception of that sweet taste increases dopamine and the mesolimbic reward pathways, which then are conveyed to pathways for motor behavior and in general, place us into modes of focused action toward getting more of whatever was sweet.

但如果你了解多巴胺的工作机制，就会发现，当这条通路被激活时，它带来的不是‘够了、满足了’的感觉，而是更想再要一点的冲动。

But if you understand the way that dopamine works, what you'll realize is that when this dopamine pathway is triggered, it tends to create not the sensation or the perception of satiety of feeling like something is enough, but rather to produce the sensation of wanting more.

事实上，你越久没碰过自己特别喜欢的东西，一旦终于去做了、吃了，体验到的多巴胺就越强烈。

In In fact, we can say that the longer it's been since you've indulged in something that you really enjoy or would like, the greater the dopamine you will experience when you finally engage in that behavior or indulge that thing, ingest that thing.

不过，我可不是在说你就不该追求让人开心的事。

Now, again, I'm not saying that you shouldn't pursue pleasurable things.

这些多巴胺通路本身不是邪恶的，也不是坏事，但只要你明白了它们的运作方式，就能反过来利用它们，而不是被它们牵着鼻子走。

These dopamine pathways are not evil, they're not bad, but once you understand the way they work, you can leverage them to your advantage as opposed to them leveraging you to their advantage.

接下来是第二个通路。

Now there's the second pathway.

第二个通路叫作糖的‘摄入后强化效应’，说白了就是：你胃里和意识察觉不到的深处，会发生一些事，这些事会驱使你去寻找甜食，哪怕你根本尝不出甜味，或者食物只是单纯让血糖升高，跟你口味没关系。

The second pathway is what's called the post ingestive reinforcing properties of sugar, which is really just a fancy nerd speak way of saying there are events that happen within your stomach and below your conscious detection that are also driving you to seek out sweet tasting things independent of their taste and foods that increase blood glucose independent of their taste.

具体是怎么运作的呢？

And here's how it works.

我们肠道里其实都有神经元。

We all have neurons within our gut.

这些神经元有个名字，叫神经上皮细胞。

These neurons have a name, are called neuropod cells.

神经上皮细胞最早是德高望重的博尔哈斯教授发现的。

Neuropod cells were famously discovered by professor Doctor.

这位教授在杜克大学工作。

Diego Bojorkas at Duke University.

这些细胞会对肠道中的糖分等物质做出反应。

And these cells respond to, among other things, to the presence of sugar within the gut.

这些神经上皮细胞会通过迷走神经里的特定通路，向所谓的结节神经节发送电信号。

These neuropod cells send electrical signals through a particular highway within the vagus to the so called nodose ganglion.

结节神经节其实就是一群神经元聚在一起形成的结构。

This is a cluster, a ganglion is just a cluster of neurons.

然后，结节神经节再把信息传送到孤束核。

And then the nodose ganglion sends on information to the nucleus of the solitary tract.

孤束核对理解我们的偏好特别关键。

The nucleus of the solitary tract is very important for understanding preference.

我们都听过‘隐藏糖分’这个词，指的是厂家在食物里加了糖，再用其他味道盖住它。

So we've all heard of hidden sugars, meaning the sugars that manufacturers have put into foods and disguise them with other flavors.

很多咸味食物其实都藏着大量这种糖，我们尝不出甜味，但它们会刺激神经上皮细胞，进而激活多巴胺，让我们忍不住想吃更多。

The savory foods are often laden with these hidden sugars that we can't register as sweetness, but trigger the neuropod cells, which then further trigger dopamine, which make us want more of them.

我们或许能忍住不吃，但这种机制会让我们对食物的渴望整体变强。

Now we may be able to resist eating more of them, but it makes us crave more food in general.

接下来我们要聊聊怎么调控这条通路，干预这个潜意识里的机制。但眼下，我只希望你们能意识到：我们每个人体内都天生有这条通路，这已经刻在我们的生理结构里了。明白这点，或许能帮大家理解，为什么自己的食欲这么强烈——根本不是单纯因为食物好吃。

Now we will talk about ways to regulate this pathway, to sort of intervene in this subconscious pathway, but for now, I'm hoping that just the understanding that we all have this pathway, this is hardwired into our body, could potentially allow people to better understand why is it that their cravings are so intense, that it's not necessarily just about the taste of that food.

当你这么一想，就会发现，我们身体里其实有好几套内置机制，专门让我们很难抗拒甜食，很难不去吃那些特别想吃的东西。

And when you consider this, you start to realize that there are multiple mechanisms hardwired into us that make it especially hard to not eat the sweet thing or to not eat the food that we're craving.

事实确实如此。

And indeed that's the case.

我们体内有两个主要的‘油门’。

We have two major accelerators.

就像一辆车装了两个油门，虽然待会儿我会讲刹车，但重点是这两套机制，特别容易推着我们去狂吃甜食。

It's like a car with two accelerators and we will talk about the brakes, but two ways that really get us into forward motion toward pursuing the consumption of sweet foods.

咱们先插个广告，感谢赞助商 Lingo。

I'd like to take a quick break and acknowledge our sponsor, Lingo.

影响你短期和长期健康的一个关键因素，就是身体长期管理血糖的能力。

One of the most important factors in your short and long term health is your body's ability to manage glucose over time.

血糖水平直接关系到我们的大脑功能、情绪和精力。

Glucose directly impacts our brain function, mood, and energy.

你希望全天血糖保持相对稳定，别大起大落。

You want your glucose relatively stable across the day without big peaks or valleys.

所以我才用Abbott家的Lingo连续血糖监测仪和配套App。

This is why I use the continuous glucose monitor and app from Lingo by Abbott.

Lingo能实时在App里显示你每分钟的血糖变化，让你清楚看到吃东西、运动或压力对血糖的影响。

Lingo provides minute by minute glucose data directly within the app, showing you how your glucose responds to food, exercise, and stress.

这些数据能帮你做出更明智的选择，不管是现在还是将来，都能更好地照顾健康。

This information can help you make smarter choices to support your health both now and in the long term.

美国疾控中心估计，超过三分之一的美国成年人有糖尿病前期，但很多人根本不知道自己已经处于这个阶段。

The CDC estimates that more than one in three American adults has prediabetes and that many of these people don't know they are living with prediabetes.

看清饮食和活动如何影响你的血糖，是跟医生深入沟通、做出更健康日常决策的第一步。

Visibility about how your diet and activity affect your glucose can be the first step toward informed conversations with your doctor and making smarter daily choices.

如果你想试试Lingo，它正为美国和英国的《休曼实验室》听众提供四周期间打九折的优惠。

If you'd like to try Lingo, Lingo is offering Huberman Lab listeners in The US and UK 10% off a four week plan.

赶紧去 hellolingo.com/huberman 了解更多详情。

Just visit hellolingo.com/huberman for more information.

条款细则适用。

Terms and conditions apply.

再提醒一次，网址是 hellolingo.com/huberman。

Again, that's hellolingo.com/huberman.

你可能听说过所谓的血糖生成指数，其实就是衡量吃下某种食物后，血糖升得多高、有多快的一个指标。

Now, of you have probably heard of the so called glycemic index, which is basically a measurement of how high and to some extent, how fast blood sugar rises in response to ingesting particular foods.

简单来说，血糖生成指数低于55的算低GI食物，55到70之间的算中等GI，超过70的就是高GI食物了。

And very broadly speaking, we can say that there are low glycemic index foods of less than 55, typically is the measurement, or medium glycemic index foods, which go from about 55 to nine, and then so called high glycemic foods, which are above 70.

当然，血糖负荷和指数的其他很多细节也挺复杂的。

And of course there's additional nuance related to glycemic load and many more features of the glycemic index.

先说说血糖指数是怎么测的，然后我想简单聊聊，怎么利用这个指数来绕开那些让我们想吃甜食、甚至忍不住吃下去的脑回路。

A couple of things to understand about how the glycemic index is measured, and then I'd like to just briefly talk about how the glycemic index can be leveraged to short circuit some of the neural circuits that would otherwise lead us to crave and perhaps even ingest sugary foods.

首先，测食物的血糖指数，通常是让人单独吃那种食物，不搭配别的东西。

First of all, measurements of glycemic indices of food are typically made by having people ingest those foods in isolation.

一般来说，只要吃某种食物的时候，同时摄入纤维或者脂肪，就能降低它的血糖指数——不管是让血糖峰值变低，还是让血糖上升的速度变慢。

And in general, we can say that anytime we ingest fiber and or fat lipids along with a particular food, it will reduce the glycemic index of that particular food, either the absolute level of blood glucose that a particular food causes or the rate at which that elevation in blood glucose occurs, okay?

所以甜食在血糖指数上看起来有些矛盾的地方。

And this is why there are some seemingly paradoxical aspects to sweet stuff in terms of the glycemic index.

比如，含脂肪的冰淇淋血糖指数反而更低——我希望它真有脂肪，因为在我看来，那才是好吃的冰淇淋，比起芒果或者白糖要低多了。

For instance, ice cream has a lower glycemic index provided it's ice cream that includes fat, which I hope it would, because that's the good tasting ice cream in my opinion, compared to something like mangoes or table sugar.

血糖指数这东西不能全信，毕竟大多数人吃饭都不是吃单一食物。

The glycemic index is not something to hold wholly in most cases, because most people are not ingesting foods in isolation.

那我为啥要跟你们讲血糖指数呢？

Now, why am I telling you about the glycemic index?

如果我们把眼光放远，从神经系统角度来重新看这些讨论，别忘了神经元最爱葡萄糖当能量，而且所有你觉得甜的东西——不管是真甜还是肠道里的神经细胞检测到的甜味——都会刺激多巴胺释放，激活大脑里让你想吃更多甜食的回路。这时候你就明白了：血糖飙升比缓慢或温和的上升，要强烈得多，也更刺激这些回路。

Well, if we zoom out and take our perspective on all of this discussion about the glycemic index through the lens of the nervous system, and we remind ourselves that neurons prefer glucose for energy and that all sweet things or things that we perceive as sweet, but also sweet things that are ingested and registered by those neuropod cells in our gut trigger the release of dopamine and trigger these neural circuits to make us want to eat more of these foods, what we start to realize is that a sharp rise in blood glucose or a very high degree of elevation in blood glucose is going to be a much more potent signal than will a more moderate rise in blood glucose or a slower rise in blood glucose.

所以如果你正想减少糖分摄入，又想从神经机制上入手，想打断吃甜食带来的多巴胺释放，那不妨把甜食和能降低血糖指数或血糖负荷的食物一起吃。

And so for those of you that are trying to reduce sugar intake, and you want to do that through an understanding of how these neural circuits work, and you want to short circuit some of the dopamine release that's caused by ingesting sugary foods, it can be advantageous to ingest sweet foods in combination with foods that reduce glycemic index or reduce glycemic load.

这可能意味着你要换点吃的。

So that might mean making different food choices.

要么选那些甜味足、能解馋，但不会让血糖猛涨的食物；要么在吃甜食的时候，搭配其他食物，压低整体血糖反应，从而减缓或削弱多巴胺的释放。

So paying attention to sweet tasting foods that can satisfy sugar cravings, but do not have as steep, or I should say, do not cause a steep rise in blood sugar, or it could mean consuming other foods along with sweet foods in order to reduce the glycemic index and thereby slow or blunt the release of dopamine.

所以如果你真想控制对糖的渴望，又还是想吃点甜食，最好把纤维和甜食一起吃。

So if you really wanted to adjust your sugar cravings and you really still want to ingest some sugary foods, you probably would be better off combining fiber with that sugary or sweet food.

我们真正要说的是，想办法降低吃甜食后带来的多巴胺信号。

So what we're really talking about here is trying to reduce the dopamine signal that is the consequence of ingesting sweet foods.

这得通过多种途径一起来做，不只是避开甜味，还要减少甜食进入体内后的后续影响。

And we're talking about doing that through these different parallel pathways, not just by preventing sweet tastes, but also by preventing the post ingestive effects of sweet foods.

当然，这一切的背景是，我们大多数人——我说的是大多数人，不是所有人——其实都应该少吃点精制糖。

And of course the backdrop to all of this is that most of us, again, most of us, not all of us should probably be ingesting fewer refined sugars.

那有哪些方法能帮我们减少糖的渴望呢？最好还能顺便对身体其他方面也有好处，不管是营养上还是神经科学的角度。

So what are some ways that we can reduce our sugar cravings and ideally ways that we can do that, that also benefit us in other ways, both nutritionally and from the neuroscience standpoint.

这些肠神经细胞，还有其他一些神经元，对特定氨基酸的反应特别强烈，这其实也是一个可以用来降低糖渴望的突破口。

The fact that these neuropod cells, and I should say other neurons within respond very robustly to the presence of particular amino acids is also a potential lever by which one could reduce sugar cravings.

关于谷氨酰胺这种氨基酸，尤其是通过补充谷氨酰胺来控制糖渴望，已经有挺多研究了。

And there's an interesting literature around the amino acid glutamine, in particular supplementing with the amino acid glutamine, as it relates to sugar cravings.

这跟肠道健康，特别是肠漏问题，也有密切关系。

And certainly as it relates to other aspects of the gut, in particular leaky gut.

用谷氨酰胺来改善肠漏症，这事儿早就有人试过了。

The use of supplemental glutamine to try and treat leaky gut is not a new phenomenon.

当然还有别的方法，但很多人每天会吃好几克谷氨酰胺，甚至分三到四次，每次五克，就是为了压一压对糖的渴望。

There are other approaches too, of course, but there are many people who are experimenting with supplementing with glutamine several grams per day, often even five grams grams distributed through three or four different servings throughout the day as a way to blunt their sugar cravings.

目前还没人做过大规模临床试验，用谷氨酰胺来控制糖瘾，但我看过的那几项研究，加上我对这些神经回路——特别是肠神经细胞——的理解，让我觉得这逻辑很通：既然肠道里有一群神经元对糖、脂肪酸和氨基酸特别敏感，那吃点氨基酸，比如谷氨酰胺，就能让大脑的多巴胺通路被它激活，而不是被糖激活，而谷氨酰胺几乎不含热量。

Now, there has not yet been a large scale clinical trial using glutamine to reduce sugar cravings, but the results of the few studies that I looked at, as well as my understanding of the logic of these neural circuits, including the neuropod cells, brings us to a conclusion that it makes sense why if there's a population of neurons within our gut that responds very robustly to the presence of sugar, fatty acids, or amino acids, that the intake of particular amino acids would allow the dopamine pathways that might otherwise be triggered by sugar to be triggered by something like glutamine, which has very few or no calories.

我认识一些人，他们会把谷氨酰胺混进全脂奶油里，当一口奶油 Shots 喝下去，说真的，听着就馋人。

I know some people who actually take glutamine and mix it with full fat cream and take it kind of like a shot of full fat cream, which sounds absolutely delicious by the way.

谷氨酰胺本身有点粉粉的，跟糖一起吃味道真不咋地。

Glutamine is a little bit chalky, so it's not that great tasting to ingest with sugar.

我要提醒一句，如果你打算用谷氨酰胺来减糖瘾，别一上来就猛吃，得慢慢加量。

I should mention that if you do try and take this approach of ingesting glutamine to reduce sugar cravings, you want to increase the amount of glutamine that you take somewhat gradually.

你要是直接抓一大勺，扔水里一口气灌下去，一天三次，那肠胃肯定得闹脾气。

It can create some gastric distress if you just, you know, certainly wouldn't take a big tablespoon of it, throw it in water and chug it down three times a day.

另外也得知道，要是你本身有癌症，乱补谷氨酰胺可能有风险，这方面的研究可不少。

Please also realize that there's an entire literature devoted to the potential hazards of increasing glutamine if you have a preexisting cancer.

所以如果你已经确诊癌症，或者有癌症倾向，我强烈建议你别用这种方法。

So if you have cancer, you're cancer prone, I would really discourage you from this approach.

总之，跟往常一样，记得先咨询你的医生。

In any case, as always talk to your doctor.

那除了谷氨酰胺，还有没有别的办法能减少对糖的渴望呢？当然有，而且还有很多方法能帮你避免吃甜食或大量碳水后血糖飙升。

Now, are other ways to reduce sugar craving, and there are certainly ways to reduce the sharp rise in blood glucose that can occur when we ingest sugary sweet foods, or even just an abundance of carbohydrate foods.

这类方法多得数不清。

And there are a huge number of these things.

我先从你家橱柜里可能就有的普通方法说起，再慢慢聊一些更特别、更冷门的。

I'm going to sort of layer up through the ones that you might find in your cupboard at the grocery store, and then get into some of the more extravagant, or I should say esoteric ones.

不过这些冷门方法，效果往往还挺强的。

Many of which however can be quite potent.

第一个很简单，就是柠檬汁，对吧？

The first of which is simple lemon juice, right?

或者青柠汁也行。

Or lime juice.

不管怎样，现在已经有数据表明，喝几汤匙柠檬汁或青柠汁，不管是饭前、饭中还是饭后，都能有效减缓吃甜食或高碳水食物后血糖的飙升。

Regardless, there are now data pointing to the fact that lemon juice and lime juice, a couple of tablespoons or so, if ingested before or even during, or even after consumption of sugary foods, or I should say foods that sharply increase blood glucose or large carbohydrate meals can actually blunt the blood glucose response.

我自己用连续血糖监测仪做实验的时候，确实观察到了这个现象。

And I did see that when I did my own experiments on myself with continuous glucose monitor.

做这些实验还挺有意思的。

It was kind of fun to do those experiments.

我更喜欢选一些糖分不多但分量较大的餐食来做实验。

I preferred to do those experiments by eating somewhat larger meals of things that didn't contain a lot of sugar.

有时候血糖会突然飙得很高，这时候我就喝点柠檬汁或青柠汁，通常兑点水。

I saw some big increases in blood glucose in certain instances, and then I would ingest some lemon juice or lime juice, typically mixed in with water.

结果很明显，血糖的上升确实被压下来了。

And sure enough, you could see a blunting of the blood glucose response.

而且这都是实时连续监测到的数据，所以特别准确。

And of course, this was real time continuous, hence continuous blood glucose monitoring.

喝柠檬汁或青柠汁能降低血糖，大概有两个机制在起作用。

When you ingest lemon juice or lime juice, the mechanism by which it blunts blood glucose is probably twofold.

一方面，可能是葡萄糖进入肠道后的效应，也就是糖分和肠道里的神经元以及其他成分相互作用，影响胃排空速度，影响那些神经上皮细胞的放电以及它们向大脑发送的信号；但几乎可以肯定，这跟舌头感受到的酸味也有关系。

One is probably through the post ingestive effects of glucose in the gut, meaning the way in which sugars are interacting with neurons and other components of your gut circuitry to impact things like gastric emptying time, to impact things like the firing of those neuropod cells and their signaling to the brain, but almost certainly it has something to do also with the perception of sour taste on the tongue.

今天咱们没细聊这个，但你嘴里的味觉受体可不止甜味的，还有苦味、咸味、酸味的受体，都在你的舌头和口腔里一起工作，互相影响。

We didn't go into this too much today, but you of course, don't just have sweet taste receptors in your mouth, you also have bitter taste receptors, you have salty taste receptors, you have sour taste receptors in your mouth and of course, that means your tongue and palate, and those are interacting.

如果你吃的东西只甜或者主要甜，就会引发一套特定的反应，影响你的血糖，也影响大脑、多巴胺和其他神经回路。

If you ingest a substance that's just sweet or mostly sweet, that causes a certain set of effects on your blood glucose, but also your brain, dopamine and the other neural circuits of your brain.

但如果你同时吃点酸的东西，比如柠檬汁或青柠汁，它就会调整大脑里这些神经回路的输出。

If you also ingest something that's sour like lemon juice or lime juice, it adjusts the output of those neural circuits in your brain.

所以你看，我们现在有两个并行的路径：一条是肠道内的后消化效应，比如胃排空速度、食物消化吸收、营养转化、葡萄糖进入血液、再到大脑的过程；另一条很简单——你只要吃点酸的，就能改变甜食对大脑的影响方式。

So again, we have a situation where you have two parallel pathways, one that's post ingestive coming from phenomenon within our gut neurons, but also things like gastric emptying time, the clearance and the transfer of food and the conversion of food into particular nutrients and the circulation of glucose in your bloodstream and how it gets into the brain, but also simply by ingesting something sour, you are changing the way that sweet things impact your brain.

所以我觉得，柠檬汁、青柠汁的效果不可能是魔法般的。

And so I think it stands to reason that the lemon juice, lime juice effect is not going to be magic.

它本质上就是酸味食物能调节大脑对甜味的神经反应。

It's going to have everything to do with the way that ingesting sour foods can adjust the neural response to taste of sweet foods.

事实上，根据哥伦比亚大学医学院查尔斯·祖克尔那项精彩的研究，这正是真实发生的情况。

And in fact, we know based on the beautiful work of Charles Zucker at Columbia Medical School, that that's exactly what happens.

咱们先歇一会儿，感谢一下我们的赞助商LMNT。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

LMNT是一款电解质饮料，该有的都有，不该有的全没有。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

就是说，钠、镁、钾这些电解质的量刚刚好，但一点糖都没有。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

保持良好水分对大脑和身体的正常运作至关重要。

Proper hydration is critical for optimal brain and body function.

哪怕只是轻微脱水，都会影响你的认知能力和体能表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

同时，确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

钠、镁、钾这些电解质对全身细胞，尤其是神经细胞的正常运作至关重要。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

把LMNT兑水喝，能让你轻松补足水分和电解质。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了保证水分和电解质摄入充足，我每天早上一醒过来，就把一包LMNT溶解在480到950毫升水里喝掉。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning.

这事儿我一般一睁眼就做，第一件事就是喝它。

And I drink that basically first thing in the morning.

只要我运动，不管啥类型，我都会喝稀释后的LMNT，特别是大热天出汗多的时候，水分和电解质流失得快，更得补上。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

LMNT有好多种口味，都特别好喝。

LMNT has a bunch of great tasting flavors.

我超爱覆盆子味，还有柑橘味，简直停不下来。

I love the raspberry, I love the citrus flavor.

现在他们出了一款限量版的柠檬水味，真的绝了，太好喝了。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

要我说哪个最好喝，我真说不出口，但这柠檬水味绝对能跟我最爱的覆盆子味或西瓜味并列第一。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

真的，我就是挑不出唯一最爱的口味。

Again, I can't pick just one flavor.

我都喜欢。

I love them all.

如果你想试试LMNT，可以去drinkelement.com/huberman，下单任何一款LMNT饮品粉，就能免费领一份试用装。

If you'd like to try LMNT, you can go to drinkelement.com/huberman,spelled drinklmnt.com/huberman to claim a free LMNT sample pack with a purchase of any LMNT drink mix.

再强调一遍，网址是drinkelement.com/huberman，免费试用装等你来拿。

Again, that's drinkelement.com/huberman to claim a free sample pack.

有些人可能听说过，肉桂对控制血糖挺有帮助的。

Now, some of you have probably heard that cinnamon can be a useful tool for controlling blood sugar.

确实如此。

And indeed that's the case.

肉桂能明显影响葡萄糖进入血液的速度，可能是通过调节胃排空的速度来实现的。

It's very clear that cinnamon can adjust the rate of glucose entry into the bloodstream, possibly by changing the rate of gastric emptying.

它可能会减缓胃排空，从而降低某些食物的升糖指数。

It might slow the rate of gastric emptying and thereby also reduce the glycemic index of particular foods.

所以，要是我吃芒果，又没刚做完高强度训练，我可能会撒点肉桂上去。

So I suppose if I were going to eat a mango and I hadn't just done a bunch of hard training, I might sprinkle some cinnamon on it here.

我特别喜欢在录这些播客的时候，琢磨些新花样来吃东西。

I always enjoy kind of coming up with new ideas of ways that I can eat foods during these podcasts.

不过我得提醒一下，肉桂里含有一种叫香豆素的物质，量大的话是有毒的。

I do want to provide a cautionary note about cinnamon, however, cinnamon contains something called Coumadin, which can be toxic at high levels.

所以每天别吃超过一茶匙，最多一茶匙半，不然就可能超过安全阈值，反而对身体有害。

So you don't want to ingest more than about a teaspoon, maybe a teaspoon and a half of cinnamon per day, because you'll start to exceed the threshold at which cinnamon could start to be problematic.

我们聊了柠檬汁、青柠汁，还有肉桂。

So we've talked about lemon juice and lime juice and cinnamon.

这些在大多数厨房里都很常见。

These are kind of commonplace in many kitchens.

接下来，咱们可以聊聊更冷门、或者说更进阶的控糖方法。

Then of course we can venture into the more esoteric, or I would say the more advanced tools for adjusting sugar intake.

我第一个想到的就是小檗碱。

The one that comes to mind is of course Berberine.

用小檗碱可不是小事，得认真对待。

Using Berberine is a serious step.

你绝对得去问问医生的意见。

You should absolutely talk to your doctor about it.

确实，如果你吃了小檗碱，血糖会直线下跌。

It is true that if you ingest Berberine, your blood glucose will plummet.

我提这个是因为我亲自试过。

And I point that out because I've actually tried it before.

结果我头疼得要命，头晕眼花，连东西都看不清。

It gave me brutal headaches and I felt really dizzy and I felt like I couldn't see straight.

真的，连东西都看不清。

And actually I couldn't see straight.

这到底是为啥？

Why did it do that?

因为我低血糖了。

Well, it made me hypoglycemic.

它把我的血糖降得太低了。

It actually drove my blood glucose down too far.

之所以会这样，是因为我空腹吃了小檗碱。

And the reason it did that is that I took Berberine on an empty stomach.

如果我吃小檗碱的时候配一大顿高碳水的饭，哪怕一次吃七百五十毫克，我也一点事都没有。

If I took Berberine along with a very large meal that included a lot of carbohydrates, then I felt perfectly fine on even up to seven fifty milligrams a gram of Berberine.

不过再说一遍，还是得去问医生。

But again, talk to your doctor.

我觉得小檗碱、二甲双胍，还有格列本脲，都属于降血糖的强力武器。

I would place Berberine and of course, Metformin and Glabenclomide in the kind of the heavy hitting potent tools for regulating blood glucose.

还有一些物质，比如辛酸钠，据说能通过AMPK通路增强小檗碱的效果。

And there are some other substances like sodium caprate, which are known to augment the effects of Berberine via the AMPK pathways.

它们能让小檗碱的降糖作用更强，但这已经属于非常猛的手段了，我管这叫‘锋利的刀具’来控制血糖。

They basically can increase the ability for Berberine to have its glucose lowering actions, but that of course is getting into the really potent, what I would call sharp blade tools for controlling blood glucose.

你要明白，但凡涉及血糖，其实就是拿大脑最爱的燃料在玩。

And listen, anytime you're dealing with blood glucose, you are dealing with the brain's preferred source of fuel.

而一旦动了大脑最依赖的燃料，你就得格外小心，千万别让它缺了粮。

And anytime you're dealing with the brain's preferred source of fuel, you have to be especially cautious about depriving the brain of what it needs.

像白藜芦醇这类物质效力非常强，你得认真对待。

These substances like Berberine are very, very potent and you need to take them seriously.

还有一种控制糖分渴望、调节相关神经回路及其后续影响的工具。

There is yet another tool for controlling sugar cravings and the neural circuits that regulate sugar craving and its downstream consequences.

这个工具我称之为高性能手段，但你可能根本想不到——那就是睡眠。

And this tool is what I would call a high performance tool, but it's one that you probably didn't suspect, and that's sleep.

我做过好几期关于睡眠的详细内容。

I've done extensive episodes about sleep.

我们甚至有一期专门叫《掌控你的睡眠》。

We actually have an episode called Master Your Sleep.

你可以在 hubermanlab.com 轻松找到这一期。

You can find that episode easily at hubermanlab.com.

它在 YouTube、Apple、Spotify 等所有平台都有，内容很丰富；在社交媒体上，我也分享了大量实用技巧。

It's available in all the various formats, YouTube, Apple, Spotify, etcetera, and provides a lot of tools and on social media, I provide a lot of tools.

睡眠在糖代谢、糖分渴望，以及大脑调控这些过程中的作用到底是什么？

What is the role of sleep in sugar metabolism, sugar hunger, and the way that the brain regulates those things.

去年有一项特别令人兴奋的研究发布了。

Well, there's a really exciting study that came out just last year.

这项研究发表在《细胞报告》期刊上，是Cell Press旗下的顶级期刊。

This study was published in the journal Cell Report, Cell Press Journal, excellent journal.

我特别喜欢这项研究，因为它是在人身上做的——没错，是人类实验，让受试者在实验室里睡觉，这并不稀奇，斯坦福就有睡眠实验室，其他地方也有。

The reason I love this study so much is it involved having people, so yes, this was done in humans, sleep in the laboratory, that's not unusual, there's a sleep lab at Stanford, there's sleep labs elsewhere.

他们通过分析受试者的呼吸，提取出其中的代谢物，从而判断他们在不同睡眠阶段身体里到底发生了什么样的代谢活动。

What they did was they actually measured from the breath of these people and they extracted from their breath the metabolites that would allow them to understand what sorts of metabolism was occurring in these people's bodies at different phases of sleep.

他们每十秒就测一次，整晚都没停过。

They actually did this every ten seconds throughout the entire night.

结果发现，每一种睡眠阶段都有独特的代谢特征：有些阶段主要关联糖代谢，有些则更偏向脂肪代谢，或者其他类型的代谢。

What they discovered was that each stage of sleep was associated with a very particular signature pattern of metabolism and particular phases of sleep are associated with sugar metabolism or more with fat metabolism or more with other aspects of metabolism.

我觉得这项研究特别值得提，尤其是在我们今天讨论大脑对糖的渴望时，因为很多人都有过这样的体验：睡不好，胃口就变差或变怪。

And the reason why I think this study is important to discuss in the context of today's discussion about sugar in the brain is that many people have experienced the effects of disrupted sleep on their appetite.

尤其是有研究指出，当人睡眠不足，或者睡眠质量被打乱时，对甜食的渴望会明显增加。

And in particular, it's been reported that when people are sleep deprived or the quality of their sleep is disrupted, their appetite for sugary foods increases.

我们当然不能从这项研究直接跳到糖代谢和控制糖代谢的神经回路，但我想说的是，现在有大量的数据表明，每晚获得良好的睡眠，不仅能调节食欲，还能调控特定的代谢方式，进而影响特定的食欲。

Now we don't want to leap too far from this study to sugar metabolism and the neural circuits controlling sugar metabolism, but I will say this, there is now a plethora of data pointing to the fact that getting quality sleep each night helps regulate not only appetite, but also specific forms of metabolism that drive specific appetites.

所以，我们怎么强调规律、充足、高质量睡眠的重要性都不为过——至少80%的时间都要保证，这不仅关乎免疫系统功能、思维清晰，也关乎我们身体代谢的正常运转，包括糖代谢。

So we can't overstate the importance of getting regular sufficient amount of high quality sleep at least 80% of the time, not just for sake of immune system function, for clear thinking, etcetera, but also for properly regulating our metabolism, including our sugar metabolism.

感谢大家参与这次关于糖和神经系统如何在大脑和身体中相互调节的讨论。

Thank you for joining me for this discussion about sugar and the nervous system and how they are regulating each other in both the brain and body.

最后，但同样重要的是，感谢你们对科学的热情。

And last, but certainly not least, thank you for your interest in science.