核心要点：掌控大脑化学，提升专注力、动力与幸福感

欢迎来到Huberman Lab Essentials，在这里我们将回顾往期节目，分享最有力、可操作的基于科学的工具，帮助你提升心理健康、身体健康和表现。

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Andrew Huberman，斯坦福大学医学院的神经生物学和眼科教授。

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

今天我们要讨论的是你的大脑化学物质，以及如何控制和优化这些物质，从而全面提升心理健康、身体素质和表现。

Today, we're going to discuss your brain chemistry and how to control and optimize your brain chemistry for all aspects of mental health, physical health, and performance.

重要的是要知道，你的大脑、脊髓以及所谓的神经系统控制着你身体的所有器官，而这些器官也会通过化学物质等方式向神经系统反馈信息。

The The important thing to know is that your brain and your spinal cord and the rest of your so called nervous system control all the organs of your body and that all the organs of your body feed back, meaning they communicate through chemicals and other means to your nervous system.

非常关键的一点是，在任何一个特定时刻，哪些神经回路处于活跃状态，哪些不太活跃，这取决于两大类化学物质。

And vitally important is the fact that which neural circuits are active and which neural circuits are likely to be less active at any given moment depends on two major categories of chemicals.

这取决于激素，也取决于所谓的神经调节剂。

It depends on hormones and it depends on so called neuromodulators.

今天我们要讨论的四种对实现你的目标至关重要的神经调节剂是多巴胺、肾上腺素（也叫epinephrine）、血清素和乙酰胆碱。

And the four neuromodulators that we're going to talk about today that are of the utmost importance for your goals are dopamine, epinephrine, also called adrenaline, serotonin, and acetylcholine.

神经调节剂的作用方式有很多特点，但为了今天的讨论，我们只需要关注其中两个特点：快速作用的特点，以及较慢、较持久的特点，也就是我们所说的基线特征。

There are many features of how neuromodulators work, but for sake of today's discussion, we only need to focus on two of those features and those are fast acting features and longer, slower features or what we call baseline features.

现在，也许你会觉得意外，我想先讲讲神经调质的慢速作用，因为这些慢速作用现在就在你、我和每个人身上发生着，它们为各种调节多巴胺、肾上腺素、血清素或乙酰胆碱的工具发挥作用设定了背景和基调。

Now, perhaps surprisingly, I'd like to focus on the slow actions of the neuromodulators first, because those slow actions of the neuromodulators are happening in you and in me and in everyone right now, and they set the backdrop, the context in which the various tools to manipulate dopamine, epinephrine, serotonin, or acetylcholine will work.

我说的背景、基调或基线是什么意思呢？

What do I mean by the context or the backdrop or the baseline?

可以说，大多数人白天醒着，晚上睡觉。

Well, it's fair to say that most people are awake during the daytime and asleep at night.

虽然睡眠和清醒的时间表会有所不同，但总的来说，无论你是夜猫子还是所谓的昼行性动物，你白天都会醒着，几乎每个人都遵循这样的规律：从醒来后的零到九小时，也就是从你醒来到大约九小时后，多巴胺和肾上腺素往往处于二十四小时周期中的最高水平，在一天中的任何时段都是如此。

So schedules of sleep and wakefulness will vary, but in general, everybody, regardless of whether or not you're nocturnal or you're so called diurnal, you're awake during the day, pretty much everybody follows a schedule in which from zero to nine hours after waking, that is from the time you wake up until about nine hours later, the neuromodulators dopamine and epinephrine tend to be at their highest levels that they will be at any point in the twenty four hour period, in any period of the day.

为了方便起见，我们可以把醒来后的零到九小时称为一天的第一阶段。

So we can call this zero to nine hour period phase one of the day, just for simplicity.

我之前在某一集里提到过这一点，但不是在现在这个具体背景下。

And I've referred to this before in a previous episode, but not in this exact context.

从九小时到大约十六小时，我们称之为第二阶段，这时多巴胺和肾上腺素水平相比第一阶段有所下降，而血清素水平开始上升。

From nine to about sixteen hours is what we will call phase two and that's when dopamine and epinephrine levels tend to subside a bit compared to the earlier phase one part of the day and serotonin levels start to increase.

然后是二十四小时周期的第三阶段，大约在醒来后十七小时到二十四小时之间，这又是近似值，我们称之为一天的第三阶段。

And then phase three of the twenty four hour cycle, which is from about, and again, about these are approximates, from about seventeen hours after waking until about twenty four hours after waking is phase three of the day.

我们今天不会太关注第三阶段，因为二十四小时周期中的第三阶段，也就是醒来后十七到二十四小时这个时间段，是你应该深度睡眠的时候，不管你是夜行性还是昼行性。

We're not going to focus too much on phase three today because phase three of the twenty four hour cycle, that seventeen to twenty four hour period is one in which you ought to be deeply asleep, whether or not you're nocturnal or diurnal.

所以我们主要会关注我们所说的第一阶段和第二阶段。

So we're mainly going to focus on what we're calling phase one and phase two.

第一阶段是多巴胺和肾上腺素主导的阶段，第二阶段则是血清素主导的阶段。

Phase one being this dopamine epinephrine dominated phase of our day and phase two being this more serotonergic or serotonin dominated portion of the day.

然后你可能会说，那乙酰胆碱呢？

And then you might say, well, what about acetylcholine?

你忘了乙酰胆碱。

You forgot about acetylcholine.

其实我们没有忘记乙酰胆碱。

Well, we didn't forget about acetylcholine.

乙酰胆碱更多是受我们当下在做什么的控制，不管我们是专注还是不专注，是在学习还是不在学习。

Acetylcholine is under control more in terms of what we happen to be doing at any given moment, whether or not we're focusing or not focusing, whether or we're learning or not learning.

这里我指的是大脑和思维中的乙酰胆碱，因为可能有些人在喊，对吧，如果你是运动生理学家或者了解大脑如何控制运动，乙酰胆碱在神经和肌肉的连接处被使用，对吧？

And here I'm referring to acetylcholine specifically in the context of the brain and thinking, because as some of you are probably shouting out there, right, if you're exercise physiologists or you know anything about how the brain controls movement, acetylcholine is used at the nerve to muscle synapse, right?

所以神经元不只是通过电信号控制其他神经元，实际上你能动，是因为神经元在控制肌肉的电活动，也就是肌肉纤维的收缩，而这种控制是通过释放乙酰胆碱来实现的。

So neurons don't just control other neurons electrically, the way you're able to move in fact is because neurons are controlling the electric activity of muscles, literally the contraction of muscle fibers, and that control is exerted through the release of acetylcholine.

所以乙酰胆碱在肌肉里也起作用，但我们今天不关注这个。

So acetylcholine is working at muscle as well, but we're not focused on that today.

我们关注的是，在一天的第一阶段和第二阶段，我们能做些什么，来控制特定的神经调节物质，比如多巴胺、肾上腺素、血清素和乙酰胆碱，以达到特定的目标。

We're focused on what we can do during phase one of the day and what we can do during phase two of the day to control the specific neuromodulators, dopamine, epinephrine, serotonin, and acetylcholine toward particular end goals.

所以，再次强调，理解这些神经调节物质的背景，也就是所谓的基线水平，以及它们如何随一天中的时间变化，这一点非常重要，如果你想要利用工具来优化你的大脑化学状态的话。

So again, it's really important to understand what the backdrop of these neuromodulators is, the so called baseline, and that they vary across the day if you are going to be able to leverage tools to optimize your brain chemistry.

在我们深入探讨特定工具对神经调节物质的直接作用之前，我想简单提一下激素，因为它们对于理解背景、环境和这些神经调节物质的基线水平也很重要。

Before we dive into the more pointed directed effects of specific tools on neuromodulators, I'd like to just briefly mention hormones because they are also important for understanding the background and the context and these baseline levels of neuromodulators.

激素对大脑和身体有很多不同的影响，和神经调节物质类似，有些影响非常快，有些则非常慢。

Hormones have many different effects on the brain and body and not unlike neuromodulators, some of those effects are very fast, some of them are very slow.

今天，我们想从激素与神经调节物质的关系来思考，也就是多巴胺、血清素、肾上腺素和乙酰胆碱。

Today, want to think about hormones as they relate to neuromodulators, the dopamine, serotonin, epinephrine, and acetylcholine.

总的来说，睾酮往往与多巴胺协同作用，并增强多巴胺的作用。

And in general, testosterone tends to collaborate with and increase the action of dopamine.

情况并不总是这样，但一般来说，睾酮水平上升时，多巴胺也会随之上升。

That's not always the case, but in general, when testosterone goes up, dopamine goes up.

通常来说，当皮质类固醇（比如皮质醇）以及其他相关的类固醇激素增加时，肾上腺素水平也会升高。

In general, when corticosteroids like cortisol and some related steroid hormones increase, epinephrine levels go up.

而像催产素或催乳素这类激素增加时，血清素水平也会上升。

And in general, when hormones like oxytocin or prolactin are increased, levels of serotonin go up.

至于乙酰胆碱这位‘可怜又孤单’的家伙，它其实并不可怜也不孤单，因为它自身就能产生非常强大的作用。也就是说，它不需要激素系统——至少不需要类固醇激素系统——太多协助，就能发挥巨大的功效。

And then we have poor old lonely acetylcholine off on its own, but it's not poor and lonely, it actually has incredibly potent effects on its own, so it's really that it just doesn't need much help from the hormone systems, or at least not the steroid hormone systems in order to have its tremendous effects.

如果你能理解这四种神经调节物质，并且明白虽然有很多从药物到行为层面的工具可以调动这些系统——比如给多巴胺踩油门、让血清素降下来等等——那么你就可以准备一套工具箱。也就是说，你可以根据所处的不同情境，灵活选用合适的工具，从而塑造出你想要的身体和心理状态。

If you understand these four neuromodulators and you understand that while there are many tools ranging from pharmacologic to behavioral that can tap into these neuromodulator systems that can kind of press on the gas of dopamine, pull back on serotonin and so on, Well, then you can create a sort of kit, a grab bag of things that you can use in any context, or I should say that you can look to depending on the context you're in and create the states of body and mind that you want.

我想稍微休息一下，感谢一下我们的赞助商 Eight Sleep。

I'd like to take a quick break and acknowledge our sponsor Eight Sleep.

Eight Sleep 生产智能床垫罩，具备制冷、加热和睡眠追踪功能。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

确保你能睡个好觉的最好方法之一，就是让你的睡眠环境温度恰到好处。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct.

这是因为，要入睡并保持深度睡眠，你的体温实际上需要下降大约一到三度。

And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而要醒来时感觉精神焕发、精力充沛，你的体温实际上需要升高大约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

Eight Sleep会根据你的个人需求，整夜自动调节床的温度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

我睡Eight Sleep的床垫罩已经快五年了，它彻底改变并提升了我睡眠的质量。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

最新的Eight Sleep型号是Pod 5。

The latest Eight Sleep model is the Pod five.

我现在用的就是这款，我非常喜欢它。

This is what I'm now sleeping on and I absolutely love it.

它有很多很棒的功能。

It has so many incredible features.

比如，Pod 5有一个叫自动驾驶的功能，这是一个AI引擎，它会学习你的睡眠模式，然后根据不同的睡眠阶段调整你睡眠环境的温度。

For instance, the Pod five has a feature called autopilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

它甚至会在你打鼾时抬高你的头部，还会做其他调整来优化你的睡眠。

It'll even elevate your head if you're snoring and it makes other shifts to optimize your sleep.

如果你想试试Eight Sleep，可以访问eightsleep.com/huberman，新款Pod five最高可优惠350美元。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod five.

Eight Sleep发货到全球许多国家，包括墨西哥和阿联酋。

Eight Sleep ships to many countries worldwide, including Mexico and The UAE.

再说一遍，访问eightsleep.com/huberman，最高可节省350美元。现在，虽然我们说得比较笼统，但确实准确，我们可以说，当多巴胺水平高于基线时，往往会增强动机状态，包括心理和身体上的动机、驱动力，以及一定程度的专注力。

Again, that's eightsleep.com/huberman to save up to $350 Now, again, with a somewhat broad brush, but nonetheless an accurate brush, we can say that dopamine, when elevated above baseline, tends to increase states of motivation, both mental and physical motivation, drive and to some extent focus.

肾上腺素和一种与之密切相关的分子——去甲肾上腺素，我想强调一下，肾上腺素就是肾上腺素，去甲肾上腺素就是去甲肾上腺素，但今天我们只简单讨论肾上腺素和去甲肾上腺素，这类神经调节物质主要负责产生我们的能量、我们的燃料水平，以及我所说的“前向重心”的基线水平。

Epinephrine and a closely related molecule called norepinephrine, and again, I want to emphasize that epinephrine is adrenaline and adrenaline is epinephrine, norepinephrine is noradrenaline and noradrenaline is norepinephrine, but today we're going to just simply talk about epinephrine and norepinephrine, that category of neuromodulator is mainly responsible for generating our energy, our level of fuel and baseline level of forward center of mass as I like to call it.

当肾上腺素水平高时，我们往往会感到烦躁，想动来动去，感觉无法停止思考和预判接下来会发生什么；而当肾上腺素水平非常低时，我们的身体能量会减少，心理能量也会减少，比如思维速度变慢等等。

When epinephrine levels are high, we tend to feel agitated, we tend to feel like we want to move, we tend to feel like we can't shut down our thinking and our anticipation of what's going to happen next, and when epinephrine levels are very, very low, we actually have less physical energy, we tend to have less mental energy in terms of generating thoughts very quickly and so on and so forth.

神经递质血清素在大脑和身体中会产生多种不同的状态，但为了今天的讨论，我们主要关注它产生的主要状态，那就是满足感、快乐、放松、平静，甚至在一定程度上缓解疼痛或没有疼痛。

Now, the neuromodulator serotonin creates a number of different states in the brain and body, but for sake of today's discussion, we're going to think about the predominant states that it creates and those are states of contentness, being happy, feeling fairly relaxed, feeling soothed, and to some extent, even some relief from pain or lack of pain.

血清素与饱腹感有关，就是对自己已经拥有的东西感到满足。

Serotonin is associated with a feeling of satiety, of having enough of what we already have.

而乙酰胆碱，我们可以说，主要与专注状态有关。

And acetylcholine, we can say, is mainly associated with states of focus.

我们还可以进一步说，它主要与学习、编码新信息相关的专注步骤有关，也就是所谓的神经可塑性。

And we can go a step further and say that it's mainly associated with steps of focus as they relate to learning and encoding new information, so called neuroplasticity.

假设你想更有动力，更追求目标，并且想拥有更多精力和更专注。

So let's say you want to be more motivated, you want to be more in pursuit of goals and you want to have more energy and to be more focused.

有很多方法可以做到这一点。

There are many ways to go about that.

事实上，机会几乎是无限的，从处方药到非法药物（我绝对不推荐），补充剂、营养，你可以听特定的音乐，你可以做各种认知行为、营养补充方面的技巧，或者你只需要明白，你真正追求的是你自己控制的、高于基线的多巴胺增加，而且有相当有效的方法来控制它们，科学告诉我们哪些工具对你来说最有效、最通用。

In fact, there's a near infinite cloud of opportunities, everything from prescription drugs to illicit drugs, which I certainly do not recommend, supplements, nutrition, you can listen to particular music, you can do all sorts of cognitive behavioral nutritional supplementation tricks, or you can just understand that what you're really after are increases in dopamine above baseline that you control and there are ways to control them that are quite potent and science tells us which tools are going to be the most potent and the most versatile for you.

所以我现在要分享这些工具，但前提是，每一个工具都可以单独做一整期播客，而且我们已经对每个工具或一小部分工具做了接近整期的节目。

So I'm going to share those tools with you now with the caveat that each one of those tools could be its own entire podcast episode and that we've done near entire episodes on each of these tools or small collections of these tools.

所以我会以比较浅显的方式来讲这些。

So I'm going to cover these in somewhat superficial manner.

假设你想为了增加动力而提高多巴胺水平。

Let's say you want to increase dopamine for sake of increasing motivation.

首先要了解那些能自然提升多巴胺的行为工具，并尽可能坚持去做。

The first thing to do is to understand what the natural behavioral tools are for increasing dopamine and to do those as consistently as possible.

再说一遍，这些是你几乎每天都要做，最好每天都做的方法。

Again, these are tools that you'll want to do nearly every day, if not every day.

我知道这话我像复读机一样说了好多遍，但这里又要提到阳光了。我得强调，这不仅仅是想这么做，而是真的需要：在一天中的早段时段，根据日程安排、地理位置、季节等因素，尽可能多地让眼睛接触到阳光。

And I know I'm sounding like a broken record on this one, but here again, we come to sunlight and I should say not just the desire to, but really the need for viewing the maximum amount of sunlight that one can reasonably get given schedules and locations in the world, time of year, etcetera, in the early part of the day.

理想情况下是在醒来后的第一小时内，当然最晚也要在起床后的前三小时内，你要尽量让眼睛多接触阳光。

Within the first hour of waking ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes.

千万不要直视太阳，或者任何亮到让人眼睛难受的光线。

Never look at the sun or any other light so bright that it's painful to look at.

当然，眨眼没问题，但别戴墨镜，等太阳出来就出去晒晒太阳，让自然光进进眼睛。

And yes, of course, blinking is fine, but no, take sunglasses off, go outside once the sun is out and get some natural light in your eyes.

所以，如果在一天中的早些时候让眼睛接受阳光照射，就能增加多巴胺受体的数量，这样体内现有的多巴胺就能对动机产生更大的影响。顺便说一句，这对情绪、追求目标的感受，以及生活中那种渴望和进取的心态也有帮助。

So if you get sunlight exposure to your eyes and it does have to be to your eyes in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there to have a greater effect on motivation and I should say also on mood and feelings of being in pursuit and generally in craving and pursuit of things in life.

还有另一种方法，可以增强大脑和身体里现有循环多巴胺的效果。

Now there's another way to increase the effect of whatever dopamine happens to be circulating in your brain and body.

这又涉及到增加多巴胺受体的数量或效能。

And this again relates to increasing the number or the efficacy of the receptors for dopamine.

那怎么做呢？

How do you do that?

其实，定期摄入咖啡因，在安全且合适的剂量下，大约一百到两百五十毫克，会增加D2和D3多巴胺受体的数量。

Well, turns out that regular ingestion of caffeine at safe and appropriate levels of about one hundred to two fifty milligrams is going to increase the number of D2 and D3 dopamine receptors.

当你喝咖啡因时，它会提高你的肾上腺素水平，也就是所谓的肾上腺素，这会让你更有精力。

When you drink caffeine, it's going to increase your levels of adrenaline and so called epinephrine, which will increase your energy levels.

它还会降低一种叫做腺苷的物质，这种物质在你困倦时会积累。

It's going to decrease levels of something called adenosine, which builds up while you're sleepy.

它会让你感觉不那么困，更清醒，更有活力，这很明显，但不太明显的是，它增加了多巴胺受体的数量和效能，这样你体内现有的多巴胺就能发挥更强的作用。

It's going to make you feel less sleepy, more alert, more energetic, that's sort of obvious, but what's less obvious is that it's increasing the number and efficacy of dopamine receptors so that whatever dopamine happens to be around in your system is going to have more of a potent effect.

所以这些方法可以调节你体内多巴胺的基础水平，以及多巴胺通过更有效地结合受体来发挥作用的方式。

So these are ways of modulating more or less the baseline of dopamine that you are able to produce and the ways that dopamine can have its action by way of binding to receptors more potently.

现在，还有其他方法可以更直接或更集中地提升多巴胺，比如通过刺激多巴胺来增强你的动力、情绪、专注力等等。

Now, there are other ways to increase dopamine in a more acute or directed way, ways to spike your dopamine to enhance your state of motivation, mood, focus, and so on.

如果你正在服用或曾经服用过抗抑郁或治疗躁狂的药物，请在任何情况下都非常谨慎地调节你的多巴胺水平。

If you're somebody who has or is taking drugs for depression or mania, please be very cautious about manipulating your dopamine in any case.

我这么说不只是为了保护我们，更是为了保护你。

I don't just say that to protect us, I say that to protect you.

但如果我们看看市面上那些补充剂，问哪些能提升多巴胺，种类确实非常多，但最主要的三种、效果最好的、而且无需处方就能轻松买到的是刺毛黧豆。

But if we were to look at the supplement landscape and ask which supplements increase dopamine, there are a vast number of them, but the three main ones, the most effective ones that are readily available out there without a prescription are mucuna prurines.

这其实是一种天鹅绒豆的外壳，经过提取后制成补充剂。

This is actually the outside of a velvety bean that has been extracted and put into a supplement.

刺毛黧豆实际上就是左旋多巴。

Mucuna pruriens is actual L dopa.

它含有99%的左旋多巴，这是一种处方药，用于治疗帕金森病以及其他需要提升多巴胺的情况。

It's 99% L dopa, which is a prescription drug that is given for Parkinson's and for other purposes where increasing dopamine is important.

我不推荐使用刺毛黧豆。

I don't recommend Mucuna Pruriens.

我并不是说所有人都不能吃，但我自己不会吃，也不推荐它，因为它往往会非常强烈且急剧地提升多巴胺，之后会有相当明显的回落。

I'm not saying that no one should take it, but I don't take it and I don't recommend it because it tends to so potently and acutely increase dopamine that there's a pretty substantial crash afterwards.

另外两种能在短期内显著提升多巴胺的补充剂是L-酪氨酸，你可以把它作为氨基酸补充剂来购买。

The other two supplements that can increase dopamine in a short term way, but in a significant way are L tyrosine, so you can buy that as a supplemented amino acid.

不同的人对补充L-酪氨酸的敏感度差别很大。

People vary tremendously in their sensitivity to supplementing L tyrosine.

我认识一些人能吃两克，也认识一些人连一百毫克都受不了，还有的人最佳剂量是零毫克。所以差异非常大，这取决于每个人的敏感度、天然的多巴胺基线水平，以及他们是否在采取其他措施来支持多巴胺。

I know people that can take two grams, I know people that can barely take a hundred milligrams, I know people that the best dose for them is zero milligrams, so there's a lot of variation there depending on sensitivity and their natural baseline levels of dopamine and whether or not they're doing a lot of other things to support dopamine.

不过，服用L-酪氨酸确实会在大概十五到四十五分钟内使多巴胺明显上升，效果持续大约半小时到两小时，之后就会逐渐回落。

But nonetheless, taking L tyrosine will lead to fairly substantial increases in dopamine within about fifteen to forty five minutes and it lasts for about thirty minutes to two hours and then there's kind of a tapering off.

有些人会有轻微的情绪或精力上的低落感，有些人则完全不会。

Some people experience a little bit of an emotional and or I should say energetic crash, some people don't.

还有一种我本人确实会使用，也知道不少人也在用的补充剂，效果更快、也更猛，叫做苯乙胺。

And then the other supplement that I certainly use and that I know a number of other people use is more fast acting but more potent, which is phenylethylamine.

这就是所谓的PEA分子，P-E-A，苯乙胺会提升多巴胺以及相关的代谢物，让人感觉精力充沛、心情愉悦、动力十足，而且见效很快。

This relates to the so called PEA molecule, P, PEA, A, and phenylethylamine increases dopamine and some metabolites related to dopamine in ways that really increase energy and feelings of well-being and motivation, and again, it's fast acting.

所以我个人常用的方案是，服用大约三百到六百毫克的苯乙胺，同时搭配一些L-酪氨酸；或者单独吃苯乙胺，再配合一种跟乙酰胆碱有关的化合物——alpha-GPC，我们稍后会再聊到它。

So my particular protocol, the one I use is I'll take phenylethylamine at dosages of about three hundred to six hundred milligrams along with some L tyrosine, or I'll take it on its own with a molecule, or I should say a compound that we'll talk about a little bit later as it relates to acetylcholine alpha GPC.

但是，单独或一起服用酪氨酸和苯乙胺，会让你感觉更有动力、更警觉，更愿意也更有能力去投入特定的有动力驱动的行为，无论是身体上的还是认知上的。

But tyrosine and phenylethylamine taken alone or together will make you feel more motivated and more alert, more willing and able to lean into particular motivated behaviors, whether or they're physical or cognitive.

不过，抛开这些不谈，有一些行为方案，它们与你的总体目标和动力无关，却能以非常持久的方式提升多巴胺水平。

But leaving that aside, there are certain behavioral protocols that are unrelated to your overall goals and motivations that can increase dopamine in a very sustained way.

毫无疑问，在这方面最有效的行为工具就是刻意进行冷水暴露。

And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure.

关于刻意冷水暴露，这里和其他地方已经讨论了很多，比如它能够减少炎症，作为一种测试和提升韧性的方法，因为只要安全地应用，不适的寒冷是学习变得更有韧性的绝佳方式，因为你基本上是在坚持或强迫自己待在一个肾上腺素大量涌入身体的环境中。

Deliberate cold exposure has been talked about a lot here and elsewhere in terms of its ability to do things like reduce inflammation as a way to test and improve resilience because uncomfortable cold, provided it's applied safely, is a great way to learn to be more resilient because you're essentially staying or forcing yourself to stay in a circumstance where your system is flooded with adrenaline.

我之前提到过，多巴胺往往与肾上腺素协同作用，反之亦然。

As I mentioned before, dopamine tends to collaborate with epinephrine and vice versa.

很多人会问应该遵循哪些方案。

Many people will ask which protocols to follow.

请观看关于刻意使用冷水促进健康和表现的那一集。

Please see the episode on the use of deliberate cold for health and performance.

你可以在hubermanlab.com找到它。

You'll find that hubermanlab.com.

所以，用冷水来提升多巴胺是个实实在在的工具，我觉得可以说是个强力工具。

So the use of cold water for increasing dopamine is a real tool, it's, I would say, a power tool.

不过我想简单回到之前提到的那个阶段一、阶段二的背景，也就是说，早上进行冷水暴露可能不需要那么长时间就能带来大幅度的多巴胺提升，而到了晚上，因为基础多巴胺水平较低，血清素循环更多，可能需要更长时间。

I want to just briefly return to the fact, however, that all of that is riding on that phase one, phase two background, meaning it's probably going to take less cold water exposure, or I should say less time doing cold water exposure early in the day to get a big increase in dopamine than it would later in the day, because later in the day, your baseline levels of dopamine are lower and you've got more serotonin circulating.

现在你应该明白为什么是这样了。

That should make sense to you now as to why that's the case.

那这是不是意味着你需要大幅调整你的方案呢？

And does that mean that you should really modify your protocols dramatically?

可能不需要，但你可以记住，比如如果你需要在一天晚些时候进入高度专注和积极的状态，不管什么原因，可能需要组合使用几种工具才能达到效果。

Probably not, but you might keep that in mind that if for instance, need to be in a highly motivated focused state in the late part of the day for whatever reason, it might take a few or more of these tools in combination in order to accomplish that.

而如果你白天感觉还不错，但有点缺乏动力，想提升多巴胺水平，又不想或不需要依赖处方药或补充剂，那么你可以叠加几个行为方案，当然也要注意那些可能抑制多巴胺的行为。

Whereas if you're somebody who feels pretty good during the day, but you're kind of lacking motivation and you want to increase dopamine levels and you don't yet need to or want to resort to prescription drugs or supplementation, well then you might layer in a couple behavioral protocols, paying attention to, of course, the things that you might be doing that would also potentially suppress dopamine.

所以再说一遍，这套工具就是给你自由尝试的，如果对你安全，那就去做。建议逐个尝试，不要一下子全用上，对吧？

So again, that kit of tools is designed for you to play with if you choose, if it's safe for you to apply them, then do that, Consider doing them individually, not trying to hit all the tools all at once, right?

我是说，何必一次性把所有工具都扔给你的多巴胺系统呢？

I mean, why throw all those tools at your dopamine system at once?

更好的做法是，把这些工具放在你的工具箱里，然后根据具体情况来使用它们，比如你是在旅行，还是饮食正常或不太好，睡眠充足或不太好，这些都是因人而异的。我觉得，手头有了这些工具，你就能灵活调整和应用它们，从而获得你想要的 dopamine 提升。

Better would be to have those tools in your kit and be able to deploy them depending on whether or not you're on travel, whether or not you're eating well or less well, whether or not you're sleeping well or less well, that's highly individual and I like to think that in having those tools in hand, you'll be able to adjust them and apply them in the ways that allow you to access the dopamine increases that you're after.

我想快速休息一下，感谢我们的赞助商 AG1。

I'd like to take a quick break and acknowledge our sponsor AG1.

我很高兴地告诉大家，AG1 刚刚推出了他们的最新配方，AG1 Pro。

I'm excited to share that AG1 has just launched their newest formulation, AG1 Pro.

AG1 Pro 在原有经过临床验证的 AG1 配方基础上，也就是含有维生素、矿物质、益生菌和适应原的混合物，新增了三种重要成分：一水肌酸、HMB 钙和肌肽锌。

AG1 Pro takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

每份含有五克一水肌酸，有助于增强肌肉力量和表现，同时也有益于大脑健康。

Each serving has five grams of creatine monohydrate to support muscle strength and performance, as well as brain health.

HMB 钙有助于肌肉恢复，减少肌肉分解；肌肽锌则有助于支持和改善肠道内壁。

Calcium HMB to support muscle recovery and reduce muscle breakdown, and zinc carnosine to support and improve the lining of your gut.

这三种成分都有充分的科学依据支持，所以我很高兴看到它们被加入到现有的 AG1 配方中。

All three of these ingredients have compelling science to support them, and therefore I love seeing them added to the existing AG1 formula.

你们大多数人都知道，我每天服用 AG1 已经将近十四年了。

As most of you know, I've been taking AG1 every day for nearly fourteen years now.

我早在知道播客是什么之前就开始喝了。

I started taking it long before I even knew what a podcast was.

这是个很棒的产品，现在新的AG1 Pro配方让它更好了。

It's a great product and it's now made even better with the new AG1 Pro formula.

如果你想试试AG1 Pro，可以访问drinkag1.com/huberman，获取特别优惠。

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

AG1会随你的首次订阅免费赠送一瓶Omega-3辅酶Q10。

AG1 is giving away a free bottle of omega-three coenzyme Q10 with your first subscription.

再说一次，访问drinkag1.com/huberman，首次订阅AG1就能免费获得一瓶Omega-3辅酶Q10。

Again, go to drinkag1.com/huberman to get a free bottle of omega-three coenzyme Q10 with your first AG1 subscription.

接下来我想谈谈肾上腺素，也叫副肾上腺素。

So next I'd like to talk about epinephrine, also called adrenaline.

我想指出，肾上腺素在大脑和身体中都会释放。

I want to point out that epinephrine is released both in the brain and the body.

实际上，大脑和身体之间有一道屏障，阻止肾上腺释放的肾上腺素穿过血脑屏障。

In fact, there's a barrier between brain and body that prevents the epinephrine that's released from your adrenal glands from crossing the blood brain barrier.

所以你的大脑有一个单独的部位，叫做蓝斑核。

So your brain has a separate site called the locus coeruleus.

这是大脑后部的一组神经元，它们像洒水器一样把肾上腺素洒向大脑的其他部分，基本上唤醒那些碰巧接收到肾上腺素的神经回路，或者应该说，唤醒任何肾上腺素到达的回路，对吧，并且普遍提高这些网络的兴奋性。

This is a collection of neurons in the back of the brain that kind of sprinkler the rest of the brain with epinephrine and essentially wakes up whatever neural circuits happen to see, or I should say wake up any circuits where that epinephrine happens to arrive, right, and generally increase the excitability of those networks.

这就是为什么我们说肾上腺素能增加能量。

That's why we say epinephrine increases energy.

我说的不是卡路里能量，虽然那和这个有点远相关，但真的是指能量和行动的欲望。

I'm not talking about caloric energy, although that's distantly related to this, but really energy and the desire to move.

对很多人来说，增加肾上腺素可能听起来是个疯狂的想法。

For many people, increasing adrenaline or epinephrine might seem like a crazy idea.

大多数人可能把这种分子和压力联系在一起，他们希望减少压力，但有些人，包括我，希望在一天早些时候提高肾上腺素水平。

Most people probably associate this molecule with stress and they would like to be less stressed, but there are people, including me, that want to increase our levels of epinephrine at least early in the day.

我是一个醒来比较慢的人，事实上，我倾向于在一天早些时候思考要不要行动，但我努力推动自己行动起来，这本身就能增加肾上腺素。

I'm somebody who wakes up rather slowly, in fact, I tend to be kind of thinking about thinking about maybe being in action early in the day, but I try and push myself to get into action, which itself can increase epinephrine.

我应该提一下，任何身体活动，任何身体活动，走路、跑步、举重、游泳，甚至说话，都会增加肾上腺素水平。

I should mention that any physical activity, any physical activity, walking, running, weightlifting, swimming, even talking for that matter is going to increase levels of epinephrine.

蓝斑核是一个大脑结构，它和行为之间是双向紧密关联的。

Locus coeruleus is a brain structure that is tightly coupled with behaviors in a bidirectional way.

也就是说，当你在行动的时候，蓝斑核释放的肾上腺素会增加，大脑就会被唤醒。

That is when you are in action, you increase the amount of epinephrine released from locus coeruleus, you wake up the brain.

反过来，当蓝斑核活跃时，大脑也会被唤醒。

And conversely, when locus coeruleus is active, the brain wakes up.

所以这是相互的，双向的。

So it's reciprocal, it goes both directions.

所以记住这一点，运动确实能给你带来能量。

So keep that in mind, exercise does indeed give you energy.

它会消耗卡路里能量，但通过增加蓝斑核的肾上腺素传递，它给你神经能量。

It burns caloric energy, but it gives you neural energy by way of increasing epinephrine transmission from locus coeruleus.

所以，我们有运动和咖啡因作为增加肾上腺素和能量的有力工具。

So we have exercise and we have caffeine as potent tools for increasing epinephrine and thereby energy.

另一个纯粹行为上的有力工具，基于人类优秀研究已被证实有效，就是所谓的周期性过度换气。

Another potent tool that's purely behavioral, but is known to work based on excellent studies in humans is so called Cyclic Hyperventilation.

大家可能对 Wim Hof 呼吸法比较熟悉，还有 Tummo 呼吸法，原理非常相似，还有昆达里尼呼吸法。这些呼吸方式都涉及周期性过度换气，也就是深吸气，然后被动或主动地呼气，反复进行深呼吸和呼气。

Some of you may be familiar with Wim Hof breathing, there's also Tummo breathing, which is very similar, Kundalini breathing, all of those styles of breathing involve cyclic hyperventilation, deep inhales and either passive exhales or active exhales, but repeating inhale, exhale, inhale, exhale in a very deep and repetitive way.

如果你做25次这样的循环，也就是25次吸气和呼气，你会感觉更加清醒。

So if you did that for 25 repetitions, 25 inhales and exhales, you would feel more alert.

你还会觉得身体变暖，为什么呢？

You'd also feel more warm, why?

因为你的大脑和身体释放了更多的肾上腺素。

Because you increased epinephrine, adrenaline release in the brain and body.

它第一次就能起作用，而且每次都能提升肾上腺素水平，从而增加能量。

It works the first time and it works every time to increase epinephrine and thereby energy.

如果你反复这样做，你会变得非常警觉。

If you do that over and over, you're going to be very alert.

你的精力会更充沛。

You're going have more energy.

你会感觉更想四处活动。

You're going to feel like you want to move around a lot more.

事实上，你甚至可能会感到烦躁不安。

In fact, you might even feel agitated.

所以，那些焦虑严重或者容易恐慌发作的人，在练习这种呼吸法的时候要小心，可能需要更谨慎地尝试，或者干脆避免。

So people with a lot of anxiety or prone to panic attack might want to be cautious in how they train and embark on that type of breathing might want to approach it a little more carefully or avoid it altogether.

但对大多数人来说，循环式过度换气只会让你更有精力，想动起来，思维更清晰，眼睛更亮，更警觉，因为你释放了肾上腺素。

But for most people, cyclic hyperventilation is simply going to get you more energized and feeling like you want to move, feeling like you can think more clearly and you will be more wide eyed and alert because you are releasing adrenaline.

而我之前提到的冷水暴露法，以及我们在关于冷暴露的节目和通讯中提到的，正如我之前所说，它能显著增加多巴胺，同时也增加肾上腺素。

And the cold water exposure protocol that I talked about earlier and that's covered in our episode on cold and in the newsletter on cold, well, that, as I mentioned earlier, potently increases dopamine, but also epinephrine.

现在，我们真的不能说有什么食物能增加肾上腺素。

Now, we can't really say that there are foods to increase epinephrine.

当然，有一些处方药可以增加肾上腺素。

There are of course prescription drugs that will increase epinephrine.

当然，还有各种所谓的β受体阻滞剂，它们会阻断肾上腺素受体，让你在公开演讲或各种心脏问题等情况下感到平静。

And of course there are all sorts of so called beta blockers that will block the receptors for epinephrine to make you feel calm for public speaking or for various heart conditions, etcetera.

这确实是医生的领域，应该和你的心脏病专家或医生商量，等等。

That's really the domain of physicians and should really be worked out with your cardiologist, with a physician, etcetera.

我觉得运动工具，还有如果你想要非常强烈地提升肾上腺素，高强度的运动，再加上咖啡因、循环式过度换气和刻意冷水暴露这些方法，结合起来真的能给你一套不错的工具，我应该说是一套多功能的工具，来提升肾上腺素，让你拥有更多体力和脑力。

I think the tools of exercise and should you want very potent increases in adrenaline, high intensity exercise, as well as the tools of caffeine, cyclic hyperventilation, and deliberate cold exposure really combine to give you a nice little kit, I would say a versatile kit of ways to increase epinephrine for sake of having more physical and mental energy.

接下来是神经调节物质乙酰胆碱。

So next is the neuromodulator acetylcholine.

就像我之前提到的，乙酰胆碱跟专注状态有关，而那些专注状态可以是高能量的专注，就是伴随着高水平多巴胺和肾上腺素的那种，我们会非常兴奋、非常专注于某件事；也可以是更平静、更放松的专注，比如读书、练乐器，或者很放松地认真听别人说话。

And as I mentioned earlier, acetylcholine is associated with states of focus and those states of focus can be high energy states of focus, so the ones that are accompanied by high levels of dopamine and epinephrine, and where we're really excited about and really lasered in on something, or they can be the calmer, more relaxed states of focus, like reading a book or practicing music or listening very carefully to somebody in a way that's relaxed and calm.

那么，要强效提升乙酰胆碱的方法，还是包括营养和补充剂。

Now ways to increase acetylcholine in a potent way include, again, nutrition and supplementation.

同样重要的是，基线水平的乙酰胆碱要足够高。

It is important to have baseline levels of acetylcholine be sufficiently high as well.

要做到这一点，理想的情况是定期摄入能提供足够前体物质的食物，让身体能够合成乙酰胆碱。

And for that, the ideal situation is to regularly ingest foods that provide enough of the precursors for acetylcholine to be made.

鸡蛋含有大量胆碱，牛肉含有胆碱，大豆也含有胆碱，所以也有素食或非肉类的来源，鸡肉、鱼、蘑菇、芸豆这些食物都含有大量胆碱，还有其他一些蔬菜也含有胆碱。

Eggs contain a lot of choline, beef contains choline, soybeans contain choline, so there are vegan or non meat sources, chicken, fish, mushrooms, kidney beans, these sorts of things contain a lot of choline and there are other vegetables that contain choline.

所以根据你的饮食偏好和需求，你可以选择摄入特定的食物，来获得足够的胆碱，以合成足够的基线乙酰胆碱。

So depending on your dietary preferences and needs, you can select certain foods to ingest to get enough choline to synthesize enough baseline acetylcholine.

在补充剂方面，有一些很好的工具可以在短期内快速提升乙酰胆碱水平，也就是大约三十分钟到两小时，甚至可能四小时的时间范围内。

In the realm of supplementation, there's some excellent tools for increasing acetylcholine in the acute short term, meaning over the course of about thirty minutes out to about two hours or maybe even four hours.

这些分子中最常见的其实是尼古丁。

The most common of those molecules is actually nicotine.

烟碱型乙酰胆碱受体在全身和大脑中都很丰富，它们存在于各种脑回路中，也在肌肉上。是的，通过电子烟或香烟吸入尼古丁确实会激活这些烟碱受体，但吸烟当然是非常糟糕的事情，它还会引发肺癌等问题，所以我绝对不推荐这样做。

Nicotinic acetylcholine receptors are abundant throughout the body and brain, they're in various brain circuits, they are on muscle, and yes, smoking nicotine either by vaping or cigarette will activate those nicotinic receptors, but of course smoking is a terrible thing, it will also activate things like lung cancer, so I definitely don't recommend that.

它还会因为触发多巴胺回路的激活而导致成瘾。

It also activates addiction because of the ways that it triggers activation of the dopamine circuits.

不过，有些人会嚼尼可戒或其他尼古丁口香糖。

However, some people will chew Nicorette or other nicotine type gums.

有些人对摄入的尼古丁非常敏感。

Some people are very sensitive to ingested nicotine.

有些人吃了之后感觉非常糟糕，但有些人确实把它们当作认知增强剂来用。

Some people take it and feel absolutely terrible, but some people do use them as a cognitive enhancer.

我过去和现在使用的用于提升乙酰胆碱的补充剂包括Alpha GPC或石杉碱甲。

Supplements that I have used and do use for increasing acetylcholine are things like Alpha GPC or Huperzine.

Alpha GPC属于胆碱通路，摄入后能促进更多乙酰胆碱的合成，这是它起作用的基本原理；而Huperzine主要作用于酶通路，它倾向于调节乙酰胆碱的分解量，从而让乙酰胆碱水平净增加。

Alpha GPC is in the choline pathway such that more acetylcholine is synthesized after you ingest it, that's the general logic or framework of how it works, whereas Huperzine is mainly in the enzymatic pathway, it tends to adjust how much acetylcholine is broken down and lead to net increases in acetylcholine.

我经常在锻炼前或进行认知任务前服用三百毫克的Alpha GPC。

I will often take three hundred milligrams of Alpha GPC prior to workouts or prior to cognitive work bouts.

我倾向于把它和咖啡因、苯乙胺一起服用，所以我会在锻炼或工作前组合使用，这确实能让我注意力更集中。

I tend to take it alongside caffeine and phenylethylamine, so I take that in combination either before workouts or work bouts, really sharpens my focus.

再说一次，我每周服用三到四次，而且我会注意在白天早些时候服用，这样就不会影响睡眠。

And again, I'm doing that three, maybe four times per week, and I'm careful to do that in the early part of the day so that it does not disrupt my sleep.

我想快速休息一下，感谢我们的赞助商之一ROKA。

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

我很高兴地告诉大家，ROKA和我最近合作推出了一款新的红镜片眼镜。

I'm excited to share that ROKA and I recently teamed up to create a new pair of red lens glasses.

这款红镜片眼镜是设计在太阳落山后的晚上佩戴的。

These red lens glasses are meant to be worn in the evening after the sun goes down.

它们能过滤掉屏幕和LED灯发出的短波长光，而LED灯是现在最常见的室内照明。

They filter out short wavelength light that comes from screens and from LED lights, which are the most common indoor lighting nowadays.

我想强调一下，ROKA红镜片眼镜不是传统的防蓝光眼镜。

I want to emphasize ROKA red lens glasses are not traditional blue blockers.

它们确实能过滤蓝光，但过滤的远不止蓝光。

They do filter out blue light, but they filter out a lot more than just blue light.

实际上，它们过滤了所有会抑制褪黑激素的短波长光。

In fact, they filter out the full range of short wavelength light that suppresses the hormone melatonin.

顺便说一下，晚上和夜间你需要褪黑激素水平高，这样才容易入睡并保持睡眠。

By the way, you want melatonin high in the evening and at night, makes it easy to fall and stay asleep.

而短波长光会促使皮质醇升高。

And the short wavelengths trigger increases in cortisol.

皮质醇升高在白天早期是好事，但晚上和夜间你肯定不希望皮质醇升高。

Increases in cortisol are great in the early part of the day, but you do not want increases in cortisol in the evening and at night.

ROKA红镜片眼镜能确保褪黑激素正常健康地升高，同时让皮质醇保持低水平，这正是你晚上和夜间需要的。

These ROKA red lens glasses ensure normal healthy increases in melatonin and that your cortisol levels stay low, which is again, what you want in the evening and at night.

这样一来，ROKA红镜片眼镜真的能帮助你放松，改善入睡过程。

In doing so, these ROKA red lens glasses really help you calm down and improve your transition to sleep.

如果你想试试ROKA，可以去roka.com，也就是roka.com，输入代码Huberman，首单可以省20%。

If you'd like to try ROKA, go to roka.com, that's roka.com and enter the code Huberman to save 20% off your first order.

再说一遍，roka.com，结账时输入代码Huberman。

Again, that's roka.com and enter the code Huberman at checkout.

那么，我们来聊聊血清素。

So let's discuss serotonin.

血清素，就像我之前提到的，与大脑和身体的幸福感、舒适感、饱腹感有关，所以毫不奇怪，很多治疗抑郁症之类的处方药，都是通过提高大脑和体内的血清素水平来起作用的。

Serotonin, as I mentioned earlier, is associated with brain and body states of well-being, of comfort, of satiety, and therefore it should come as no surprise that a lot of the prescription drug treatments for things like depression involve increasing levels of serotonin in the brain and body.

不过，每当我们谈到提高血清素的处方药时，也要意识到，提高血清素往往伴随着副作用，特别是如果血清素水平过高，也就是说治疗剂量过高，人们可能会食欲下降、性欲减退、更加嗜睡等等，还有所谓的血清素综合征。

That said, anytime we talk about prescription drugs for serotonin, we also want to acknowledge that there are often side effects associated with increasing serotonin, in particular, if serotonin levels go too high, that is if the dosages of those treatments go too high, people will, for instance, feel reduced appetite, reduced libido, increased lethargy, etcetera, and there's a so called serotonergic syndrome.

尽管如此，我们还是可以通过行为、营养和补充剂等方式来影响血清素系统，虽然效果不如药物那么强，但依然能对我们的幸福感产生积极影响。

That said, there are behavioral tools, nutritional tools, and supplementation tools that can tap into the serotonin system, not to the same degree in potency, but nonetheless, in ways that can still impact our feelings of well-being in positive ways.

具体有哪些方法呢？

What sorts of things?

比如，身体接触，像牵手、拥抱、依偎等等，这些都能促进血清素的传递，让人感觉良好。

Well, for instance, physical contact, things like holding hands, believe it or not, hugs, cuddling, etcetera, can increase serotonin transmission and they make people feel good.

这其实并不令人意外。

This shouldn't really come as a surprise.

还有感恩，我们之前做过一整集关于感恩的节目。

There's also gratitude and we did an entire episode about gratitude.

关于感恩，有很多误解。

There's a lot of misunderstanding about gratitude.

结果发现，首先，接受感恩而不是给予感恩，对提升血清素以及涉及血清素的脑回路活动有最显著的效果，这些回路会带来幸福感的提升。

Turns out, first of all, that receiving, not giving gratitude is what has the most potent effects on increasing serotonin and activity of the brain circuits that involve serotonin and that lead to increases in feelings of well-being.

所以有趣的是，接受感恩比给予感恩更能激活这些血清素通路。

So it's interesting, receiving much more than giving gratitude is what activates those serotonergic pathways.

关于感恩的另一件有点反直觉的事情是，观察别人给予和接受感恩，对激发你作为观察者的血清素及其回路活动有极大的作用。

The other thing about gratitude that's somewhat counterintuitive is that observing others giving and receiving gratitude is immensely powerful for evoking serotonin and the activity of serotonergic circuits in you, the observer.

所以，接受感恩和观察感恩，是提升大脑和身体中血清素水平最有效的方式。

So receiving and observing gratitude turns out to be the most potent way to increase serotonin in the brain and body.

那么，通过营养来提升血清素的方法有哪些呢？

Now, what about nutritional approaches to increasing serotonin?

就像酪氨酸是多巴胺合成上游的氨基酸前体一样，我们也有色氨酸，它是血清素合成上游的氨基酸。

Well, just as we have tyrosine as an amino acid precursor upstream of dopamine synthesis, we have the amino acid tryptophan, which is upstream of serotonin synthesis.

你只需要上网搜一下含色氨酸的食物，就会发现有很多富含色氨酸的食物，它们能有效增加大脑和身体中血清素的含量。

And one simply has to go online and put in tryptophan containing foods and you will discover that there are a lot of foods that are enriched in tryptophan that can lead to net increases in the amount of serotonin available in the brain and body.

现在，我发现一个特别有趣且有用的分子，这个我在播客里还没提过，就是肌醇，特别是肌醇。

Now, one molecule that I've found to be particularly interesting and useful, and this is one that I haven't talked about yet on this podcast, is inositol, in particular myo inositol.

肌醇可以增加血清素和其他神经化学物质，但至少在今天讨论的神经调节物质中，主要是血清素。

Myo inositol can have the effect of increasing serotonin and other neurochemicals, but primarily, at least in terms of the neuromodulators discussed today, serotonin.

我每隔三天左右服用九百毫克的肌醇，来测试它改善睡眠的效果，我得说，服用肌醇后我的睡眠深度和质量都非常显著。

I've been taking nine hundred milligrams of myo inositol every third night or so as a test of its ability to improve sleep, and I have to say the depth and quality of sleep that I've been obtaining on myo inositol is pretty remarkable.

当然，我应该提醒一下，任何补充剂，无论是添加还是停用，都不应该直接替代医生给你开的处方药。

And of course, I should mention that no supplement either added or withdrawn from your protocol should ever be used as a direct replacement for prescription drug treatments that your physician has given you.

当然，任何时候你添加或停用药物或处方方案中的任何东西，都应该先和你的医生沟通。

You should always talk to your physician anytime you remove or add something to your drug protocol or prescription protocol, of course.

再次强调，这是多巴胺、肾上腺素、乙酰胆碱和血清素这四种神经调节物质的共同主题。

Again, this is a general theme of all four of these neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin.

你得确保通过饮食、日常行为等方式，让这些物质有足够的基线水平，然后你才有机会通过补充剂，如果适合你的话，还有处方药和某些行为方案，来获得这些强效的提升，这些急性的提升，无论你想利用哪种神经调节剂来实现你的特定目标。

You want to make sure that you have sufficient baseline levels of those things through things like diet, regular behaviors, and then you have the opportunity to use supplementation, and if it's appropriate for you, prescription drugs and certain behavioral protocols to try and get these potent increases, these acute increases in whichever the neuro modulators you happen to want to leverage for your particular goals.

那么，我们这次对神经调节剂的探讨，包括多巴胺、肾上腺素、乙酰胆碱和血清素，就到这里了。

So that brings us to the end of at least this exploration of the neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin.

无论你是用营养工具、补充剂、处方药，还是其他任何方案，来追求专注、精力、动力或放松的效果，你其实都是在玩同样的神经化学原料。

Whether or not you're using nutritional tools or supplementation or prescription drugs or any other sort of protocol to try and create a desired effect of focus or energy, motivation, relaxation, you're playing with the same neurochemical ingredients.

所以我希望的是，与其认定某一种工具最有用，或者某一种神经化学物质最有用，不如说今天提供的信息能让你拥有一套多功能的工具包，让你能弄清楚，对你来说，多巴胺的水平和增强多巴胺的方式，哪些是合适且必要的。

So what I'm hoping is that rather than decide that any one tool is the most useful or that any one neurochemical is most useful for that matter, that the information that I've provided today allows you a kit of versatile tools that allows you to figure out what levels of dopamine and augmentation of dopamine are appropriate and necessary for you.

乙酰胆碱的水平，以及调节乙酰胆碱的工具，哪些对你最有用，等等等等。

What levels of acetylcholine and tools for manipulating acetylcholine are going to be most useful for you and so on and so forth.

所以，我想再次感谢你今天加入我们的讨论，聊了聊这些我们称之为神经递质的强大分子，以及我们可以通过哪些方法和手段来控制它们，从而提升我们的心理健康、身体健康和表现。

So I'd like to thank you once again for joining me today in our discussion about these incredibly powerful molecules we call neuromodulators and the things we can do and take in order to control them so that we can enhance our mental health, physical health, and performance.

最后但同样重要的是，感谢你对科学的兴趣。

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