精华：如何通过失败、运动与平衡来加速学习

欢迎来到《Huberman实验室精华》，在这里我们将重温往期节目，为您呈现最有效、最具操作性的基于科学的工具，助力心理健康、身体健康与表现提升。我是Andrew Huberman，斯坦福大学医学院神经生物学与眼科学教授。今天，我们将探讨如何优化你的神经系统。正如你所知，神经系统不仅包括大脑和脊髓，还包括它们与身体各器官的所有连接，以及器官与大脑和脊髓之间的所有联系。这个我们称之为神经系统的结构，负责着我们的全部认知、行为、情感、自我感知与对外界的感受，以及所思所信——它真正处于我们整个生命体验与自我认知的核心。

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. My name is Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we're going to talk about how to change your nervous system for the better. As you recall, your nervous system includes your brain and your spinal cord, but also all the connections that your brain and spinal cord make with the organs of your body and all the connections that the organs of your body make with your brain and spinal cord. Now, this thing that we call the nervous system is responsible for everything we know, all our behavior, all our emotions, everything we feel about ourselves and the outside world, everything we think and believe it's really at the center of our entire experience of life and who we are.

幸运的是，人类与其他物种不同，我们可以通过采取非常具体而刻意的行动来改变神经系统。今天我们将重点讨论这些行动——运动指令以及运动和平衡的各个方面，它们能让我们重塑神经系统。事实证明，运动和平衡实际上为我们提供了按意愿改变神经系统的窗口或门户，即使这些改变并非关于学习新动作或掌握平衡技巧（稍后您就会明白原因）。那么，让我们先谈谈可塑性（plasticity）的不同类型，因为它们将直接指引我们应该采用哪种方案来实现自我提升。其中有一种称为表征可塑性。

Fortunately, in humans, unlike in other species, we can change our nervous system by taking some very specific and deliberate actions. And today we're really going to focus on the actions, the motor commands and the aspects of movement and balance that allow us to change our nervous system. It turns out that movement and balance actually provide windows or portals into our ability to change our nervous system the way we want, even if those changes are not about learning new movements or learning how to balance and soon you'll understand why. So, let's talk about the different kinds of plasticity that are available to us, because those will point directly towards the type of protocols that we should engage in to change ourselves for the better. There is something called representational plasticity.

表征可塑性就是你对外部世界的内在表征。例如我们知道，当我想要伸手抓住面前的钢笔时，需要施加特定的力度——所以我很少会用力过猛，也很少会抓空，对吧？这说明我们的运动世界图谱与感觉世界图谱是相互融合的。

Representational plasticity is just your internal representation of the outside world. We know that for instance, if I want to reach out and grab the pen in front of me, that I need to generate a certain amount of force. So, I rarely overshoot. I rarely miss the pen, okay? So, our maps of the motor world and our maps of the sensory world are merged.

创造可塑性的方法，是在执行动作时制造不匹配或错误。我认为这是神经可塑性中一个惊人而重要却被严重低估的特性。通过向大脑发送信号表明某事出错、存在差异或目标未达成，就能触发可塑性。错误——特别是与我们预期行为不同步的错误——会通过独特的生物机制向神经系统发出警示，于是特定的神经化学物质就会被释放，向神经回路传递必须改变的信息。

The way to create plasticity is to create mismatches or errors in how we perform things. And this I think is an amazing and important feature of neuroplasticity that is highly underappreciated. The way to create plasticity is to send signals to the brain that something is wrong, something is different and something isn't being achieved. Errors and making errors out of sync with what we would like to do is how our nervous system is cued through very distinct biological mechanisms that something isn't going right. And therefore certain neurochemicals are deployed that signal the neural circuits that they have to change.

那么，我们来谈谈错误以及犯错的原因，以及这如何触发化学物质的释放，这些物质不仅能让我们学会正在进行的动作技能（比如弹钢琴、跳舞等），还能在大脑中创造一种环境，使我们能够学习如何将特定情绪与经历关联或解耦，或者提升语言学习、数学学习能力。上一集我们讨论了神经可塑性的一些基本原理。如果你没听过那集也没关系，我简单回顾一下：那种认为我们所有行为和经历都会改变大脑的观点是错误的。只有当特定神经化学物质（主要是乙酰胆碱、肾上腺素和多巴胺）以特定方式和时间释放时，神经回路才会被标记为需要改变。

So, let's talk about errors and making errors and why and how that triggers the release of chemicals that then allow us to not just learn the thing that we're doing in the motor sense, play the piano, dance, etcetera, but it also creates an environment to mill you within the brain that allows us to then go learn how to couple or uncouple a particular emotion to an experience or better language learning or better mathematical learning. Last episode, we discussed some of the basic principles of neuroplasticity. If you didn't hear that episode, no problem. I'll just review it quickly, which is that it's a falsehood that everything that we do and experience changes our brain. The brain changes when certain neurochemicals, namely acetylcholine, epinephrine, and dopamine are released in ways and in the specific time that allow for neural circuits to be marked for change.

而实际改变发生在睡眠期间。本质上，你需要大脑释放特定的化学物质组合，才能让某种行为重塑我们大脑的工作方式。那么核心问题就是：什么条件会促使这些神经化学物质释放？上一集我们全面探讨了专注力。如果你还没看过那集，建议你去了解一下其中提到的具体方法和练习，它们能帮助你提升专注能力并释放那些关键化学物质。

And then the change occurs later during sleep. Basically you need a certain cocktail of chemicals released in the brain in order for a particular behavior to reshape the way that our brain works. So, the question really is what allows those neurochemicals to be released? And last episode, it talked all about focus. If you haven't seen or heard that episode, you might want to check it out about some specific tools and practices that can allow you to build up your capacity for focus and release certain chemicals in that cocktail.

但今天我们要重点讨论这个化学组合中的另一种物质——多巴胺。我们将围绕'犯错'这个话题展开，解释为什么犯错实际上是向大脑发出的信号：是时候做出改变了，或者更广义地说，是时候关注某些事物以促成改变。我要特别明确区分这一点：今天虽然会大量讨论运动和前庭（平衡）系统，但这不仅关乎学习运动指令和平衡能力，更是为了在大脑中创造一种能促进其他学习的基础条件。接下来让我们通过几个经典实验，精准定位关于可塑性讨论中最关键的部分。请允许我短暂插播感谢我们的赞助商AG1。

But today we're going to talk about the other chemicals in the cocktail in particular dopamine. And we're really going to center our discussion around this issue of making errors and why making errors is actually the signal that tells the brain, okay, it's time to change or more generally, it's time to pay attention to things so that you change. And I really want to distinguish this point really clearly, which is that I'm going to talk today a lot about motor and vestibular meaning balance programs, but not just for learning motor commands and balance, but also for setting a stage or a kind of condition in your brain where you can go learn other things as well. So, let's talk about some classic experiments that really nail down what's most important in this discussion about plasticity. I'd like to take a quick break and acknowledge our sponsor AG1.

现在，很多人已经听我说过，如果只能选择一种补充剂，那一定是AG1。原因在于AG1是目前市面上最高品质、最全面的基础营养补充剂。它不仅含有维生素和矿物质，还包括益生菌、益生元和适应原，能弥补饮食中的营养缺口，为高强度生活提供支持。对我而言，即使主要食用全食物和极少加工食品——这也是我大部分饮食的构成——仅靠食物仍难以获取足够的水果蔬菜、维生素矿物质、微量营养素和适应原。正因如此，我从2012年起就坚持每天服用AG1。

By now, many of you have heard me say that if I could take just one supplement, that supplement would be AG1. The reason for that is AG1 is the highest quality and most complete of the foundational nutritional supplements available. What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps you may have in your diet and provide support for a demanding life. For me, even if I eat mostly whole foods and minimally processed foods, which I do for most of my food intake, it's very difficult for me to get enough fruits and vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone. For that reason, I've been taking AG1 daily since 2012.

服用后，它能显著提升我的能量水平、免疫系统和肠道菌群健康。这些对大脑功能、情绪、身体表现等都至关重要。如果你想尝试AG1，可访问drinkag1.com/huberman获取专属优惠。现在他们正赠送五份旅行装和一年份的维生素D3K2。再次提醒，领取优惠请访问drinkag1.com/huberman。

When I do that, it clearly bolsters my energy, my immune system, and my gut microbiome. These are all critical to brain function, mood, physical performance, and much more. If you'd like to try AG1, you can go to drinkag1.com/huberman to claim their special offer. Right now, they're giving away five free travel packs plus a year supply of vitamin D3K2. Again, that's drinkag1.com/huberman to claim that special offer.

正如上期节目提到的，现在我要再次强调：大脑从出生到25岁左右具有惊人的可塑性。25岁后并非突然丧失可塑性，而是呈现渐进式减弱，成年人需要不同机制来激活神经可塑性。掌握这些机制非常强大——最简单的例子：当我听到右侧声响就会向右看。

As I mentioned last episode, and I'll just tell you right now, again, the brain is incredibly plastic from about birth until about age 25. And then somewhere about 25, it's not like the day after your 20 birthday, plasticity closes. There's a kind of tapering off of plasticity and you need different mechanisms to engage plasticity as an adult. Knowing how to tap into these plasticity mechanisms is very powerful. The simplest examples, if I hear something off to my right, I look to my right.

左侧有声音就向左看，正前方有声音就保持直视前方。这是因为我们的视觉空间图谱、听觉空间图谱与运动空间图谱完美对应。这种神经系统特性极其精妙，发生在被称为上丘的脑结构中。

If I hear it on the left, I look to my left. If I hear it right in front of me, I keep looking right in front of me. And that's because our maps of visual space and our maps of auditory space and our maps of motor space are aligned to one another in perfect register. It's an incredible feature of our nervous system. It takes place in a structure called the superior colliculus.

虽然不必记住这个名称。上丘的分层结构就像三明治中的神经元堆叠——正前方0度位置，或偏右/左10-15度的位置都精确对应：负责右侧15度声音的听觉神经元，正好位于处理相同角度视觉信号的神经元下方。当我向这个方向伸手时，信号会穿过这些层级，指示『向右偏转15度』是注视、聆听和行动的方向。这种空间校准机制让我们能在生活中流畅地行动。

Although you don't need to know that name. Superior colliculus has layers literally stacks of neurons like in a sandwich where the zero point right in front of me, or maybe 10 or 15 degrees off to my right or 10 or 15 degrees off to my left are aligned so that the auditory neurons, the ones that care about sounds at 15 degrees to my right, sit directly below the neurons that look at 15 degrees to my right in my visual system. And when I reach over to this direction, there's a signal that sent down through those layers that says 15 degrees off to the right is the direction to look, it's the direction to listen, and it's the direction to move if I need to move. So, there's an alignment and this is really powerful. And this is what allows us to move through space and function in our lives in a really fluid way.

这套系统在发育过程中形成，但重要实验证明这些图谱具有可塑性——它们能根据特定规则发生位移。关键实验由现已退休的同事Eric Knudson完成，他的研究是神经可塑性领域的基石。Knudson实验室及其学术传承者证明：佩戴偏移视野的棱镜眼镜后，听觉和运动图谱的表征最终也会发生位移。他们让年轻受试者佩戴棱镜眼镜——比如笔放在中心偏右5度处，但通过棱镜看到的笔却出现在极右侧。

It's set up during development, but there have been some important experiments that have revealed that these maps are plastic, meaning they can shift, they're subject to neuroplasticity and there are specific rules that allow us to shift them. So, here's the key experiment. The key experiment was done by a colleague of mine who's now retired, but whose work is absolutely fundamental in the field of neuroplasticity, Eric Knudson. The Knudson Lab and many of the Knudson Lab scientific offspring showed that if one is to wear prism glasses that shift the visual field, that eventually there'll be a shift in the representation of the auditory and motor maps too. Now, what they initially did is they looked at young subjects and what they did is they moved the visual world by making them wear prism glasses so that for instance, if my pen is out in front of me at five degrees off center, so just a little bit off center, if you're listening to this, this would be like just a little bit to my right, but in these prism glasses, I actually see that pen way over far on my right.

最初一两天，受试者会抓错位置，因为他们看到的是虚像。但年轻人很快就能精准调整动作——当声音来源与实际物体位置错位时，他们能神奇地修正运动轨迹，始终准确抓取目标。这简直令人惊叹。

So, it's actually here, but I see it over there because I'm wearing prisms on my eyes. What happens is in the first day or so, you ask people or you ask animal subjects or whatever to reach for this object and they reach to the wrong place because they're seeing it where it isn't. But what you find is that in young individuals within a day or two, they start adjusting their motor behavior in exactly the right way so that they always reach to the correct location. So they hear a sound at one location, they see the object that ought to make that sound at a different location and they somehow are able to adjust their motor behavior to reach to the correct location. It's incredible.

这告诉我们，这些相互对齐的图谱可以移动和变化，在年轻人中效果最佳。如果在年长者身上进行，大多数情况下图谱变化需要很长时间，有时甚至永远不会改变。因此，这是一个非常实验性的场景，但理解它很重要，因为它确实证实了我们有能力对外部世界的表征进行重大改变。那么，我们如何才能在成年后获得类似青少年时期的可塑性呢？克努森实验室和其他实验室对此进行了研究，结果非常有趣。

And what it tells us is that these maps that are aligned to one another can move and shift and it happens best in young individuals. If you do this in older individuals, in most cases, it takes a very long time for the maps to shift and in some cases they never shift. So, this is a very experimental scenario, but it's an important one to understand because it really tamps down the fact that we have the capacity to create dramatic shifts in our representation of the outside world. So, how can we get plasticity as adult that mimics the plasticity that we get when we are juveniles? Well, the Knutson lab and other labs have looked at this and it's really interesting.

产生可塑性的信号是犯错。正是这些尝试和失败向神经系统发出信号，表明当前方法无效，从而开始发生变化。这一点至关重要，因为大多数人感到沮丧是可以理解的。比如他们试图学习一首钢琴曲却做不到，或者尝试编写一段代码，或执行某种动作行为却无法完成。这种挫败感让他们抓狂。

The signal that generates the plasticity is the making of errors. It's the reaches and failures that signal to the nervous system, that this is not working and therefore the shifts start to take place. And this is so fundamentally important because I think most people understandably get frustrated. Like they're trying to learn a piece on the piano and they don't know how they can't do it, or they're trying to write a piece of code, or they're trying to access some sort of motor behavior and they can't do it. And the frustration drives them crazy.

就像'我做不到，我做不到'。他们没有意识到错误本身正在向大脑和神经系统发出信号——某些环节出了问题。当然，大脑不理解语言表达的'出问题了'，甚至不把挫败感视为情绪状态。

And like, I can't do it. I can't do it. When they don't realize that the errors themselves are signaling to the brain and nervous system, something's not working. And of course the brain doesn't understand the words, something isn't working. The brain doesn't even understand frustration as an emotional state.

大脑能理解释放的神经化学物质，主要是肾上腺素和乙酰胆碱，还有当我们开始接近正确行为时释放的多巴胺分子——哪怕只是接近一点点。当我们犯错时，神经系统会释放神经递质和神经调节剂，提示需要改变神经回路。因此，错误是神经可塑性和学习的基础。我希望能更广泛传播这个观点——这也是我现在强调的原因。

The brain understands the neurochemicals that are released, namely epinephrine and acetylcholine, but also, and we'll get into this, the molecule dopamine when we start to approximate the correct behavior, just a little bit, and we start getting a little bit right. So, what happens is when we make errors, the nervous system starts releasing neurotransmitters and neuromodulators that say we better change something in the circuitry. And so errors are the basis for neuroplasticity and for learning. And I wish that this was more prominent out there. I guess this is why I'm saying it.

人类不喜欢因犯错而产生的挫败感。少数能接受这种感觉的人，在他们从事的任何领域都会表现得异常出色。而那些不能接受的人通常表现不佳，学习效果也有限。仔细想想：你的神经系统为什么要改变？

And humans do not like this feeling of frustration making errors. The few that do, do exceedingly well in whatever pursuits they happen to be involved in. The ones that don't generally don't do well. They generally don't learn much. And if you think about it, why would your nervous system ever change?

除非有令人恐惧的事物，或让我们感觉糟糕的事情发出需要改变的信号，或是表现出现错误。事实证明，这些错误的反馈——比如伸手到错误位置——会触发一系列物质释放。你们多次听过的肾上腺素能提高警觉性，乙酰胆碱则增强专注力，因为它能让人聚焦于误差范围——你当前行为与目标行为之间的差距。

Why would it ever change? Unless there was something to be afraid of, something that made us feel awful will signal that the nervous system needs to change, or there's an error in our performance. So, it turns out that the feedback of these errors, the reaching to the wrong location starts to release a number of things. And now you've heard about them many times, but this would be epinephrine. It increases alertness, acetylcholine focus, because if acetylcholine is released, it creates an opportunity to focus on the error margin, the distance between what it is that you're doing and what it is that you would like to do.

随后神经系统几乎会立即开始调整以修正行为。当你开始做对一点点时，第三种分子多巴胺就会参与或释放，使可塑性变化快速发生。年轻大脑能自然完成整个过程，但老年大脑通常很缓慢——除非两种特殊情况。暂停一下：如果你对犯错感到不适且容易沮丧，但能将这种挫败感转化为更深入钻研的动力，你就在激活一套绝佳的可塑性机制。但如果你因挫败放弃努力，实际上是在让可塑性根据后续情况重塑你——而这种情况通常让人感觉非常糟糕。

And then the nervous system starts to make changes almost immediately in order to try and get the behavior right. And when you start getting it even a little bit right, that third molecule comes online or is released, which is dopamine, which allows for the plastic changes to occur very fast. Now, this is what all happens very naturally in young brains, but in old brains, it tends to be pretty slow except for in two conditions. So, let me just pause and just say this, if you are uncomfortable making errors and you get frustrated easy, easily, if you leverage that frustration toward drilling deeper into the endeavor, you are setting yourself up for a terrific set of plasticity mechanisms to engage. But if you take that frustration and you walk away from the endeavor, you are essentially setting up plasticity to rewire you according to what happens afterwards, which is generally feeling pretty miserable.

现在你大概能理解，为何持续钻研一个过程直至挫败，但仍坚持稍久一些——我会明确‘稍久’的具体含义——这对成人学习乃至儿童学习都至关重要，尤其是成人学习。牛顿实验室曾进行两组重要实验：第一组表明青少年能快速重构大脑图谱表征，他们在短短几天内就能获得爆发性的神经可塑性。

So now you can kind of start to appreciate why it is that continuing to drill into a process to the point of frustration, but then staying with that process for a little bit longer, and I'll define exactly what I mean by a little bit, is the most important thing for adult learning, as well as childhood learning, but adult learning in particular. Now the Newton lab did two very important sets of experiments. The first one, which showed that juveniles can make these massive shifts in their map representations. They get a lot of plasticity all at once. And it happens very fast in the period of just a couple of days.

对成人而言，这种转变往往极其缓慢，多数人甚至永远无法完成完整的图谱重构——他们无法获得这种可塑性。于是研究者开始缩小变化幅度：不再用棱镜将视觉世界大幅右移，而是渐进式调整。最初使用的棱镜仅产生微小偏移，我记得精确数值是7度。

In adults, it tends to be very slow and most individuals never actually accomplish the full map shift. They don't get the plasticity. Then what they did is they started making the increment of change smaller. So, of shifting the world a huge amount by putting prisms that shifted the visual world all the way over to the right, they did this incrementally. So, first they put on prisms that shifted it just a little bit, just like seven degrees, I believe was the exact number.

随后增至14度，再到28度。研究发现成人神经系统能逐渐容忍越来越小的误差，通过累积这些误差仍能获得可观的可塑性。简言之，渐进式学习对成人绝对必要——你无法实现对外部世界的认知巨变。那么如何制造小误差而非大误差呢？

And then it was 14 degrees and then it was 28 degrees. And so what they found was that the adult nervous system can tolerate smaller and smaller errors over time, but that you can stack those errors that you can get a lot of plasticity. Put simply incremental learning as an adult is absolutely essential. You are not going to get massive shifts in your representations of the outside world. So, how do you make small errors as opposed to big errors?

关键在于针对少量信息进行短时专注学习。成人试图一次性吸收大量信息是种谬误。不过确实存在让成人瞬间获得高度可塑性的方法——那种如同青少年时期般的神经可塑性圣杯。克努森实验室通过设置严苛的学习条件揭示了这点。

Well, the key is smaller bouts of focused learning for smaller bits of information. It's a mistake to try and learn a lot of information in one learning bout as an adult. Now there is one way to get a lot of plasticity all at once as an adult. There is that kind of holy grail thing of getting massive plasticity as you would when you were a young person, but as an adult. And the Knudsen lab revealed this by setting a very serious contingency on the learning.

他们设计的情景中，受试者必须寻找视觉世界中位移的食物（同样通过棱镜实现），食物会发出声响——扬声器阵列会播放与食物位置对应的声音。本质上，要想进食就必须具备神经可塑性。随后发生的现象令人惊叹：观察表明只要存在强烈诱因，成人的可塑性完全可以达到青少年或幼年实验对象般的显著程度。

What they did was they had a situation where subjects had to find food that was displaced in their visual world, again, by putting prisms and they had to find the food and the food made a noise. There was a noise set to kind of the location of the food through an array of speakers. Basically in order to eat at all, they needed plasticity. And then what happened was remarkable. What they observed is that the plasticity as an adult can be as dramatic, as robust as it is in a young person or in a young animal subject, provided that there's a serious incentive for the plasticity to occur.

这揭示了一个核心原理：我们对可塑性的需求强度直接决定其出现速度。这意味着事物的重要性实际调控着可塑性的速率与幅度。这就是为何机械重复或被动练习——用俗话说‘走过场’——不足以引发神经系统改变。但若为获取食物或收入等生存需求，我们就能极速重塑神经系统。克努森研究证实：在高压情境下（比如生存需求），成人通过渐进学习同样能实现神经可塑性的飞跃，堪比青春期的巨变。

And this is absolutely important to understand, which is that how badly we need or want the plasticity determines how fast that plasticity will arrive. This means that the importance of something, how important something is to us actually gates the rate of plasticity and the magnitude of plasticity. And this is why just passively going through most things, going through the motions as we say, or just getting our reps in is not sufficient to get the nervous system to change. If we actually have to accomplish something in order to eat, or in order to get our ration of income, we will reshape our nervous system very, very quickly. And so, I think that the studies that Knutson did showing that incremental learning can create a huge degree of plasticity as an adult, as well as when the contingency is very high, meaning we need to eat or we need to make an income or we need to do something that's vitally important for us that plasticity can happen in these enormous leaps, just like they can in adolescence and young adulthood.

这证明其背后必是神经化学系统在运作——所有相关化学物质本就存在于我们大脑的‘药房’中。关键在于如何调用这些储备。接下来我们将探讨：哪些具体行为能释放特定化学物质类别，从而最大化渐进学习效果，并营造类似高压状态（如食物需求）的神经可塑性条件——或者说创造一种内在的化学紧迫感。

That points to the fact that it has to be a neurochemical system. There has to be an underlying mechanism. All the chemicals that we're about to talk about are released from drugstores, if you will, chemical stores that already reside in all of our brains. And the key is how to tap into those stores. And so we're going to next talk about what are the specific behaviors that liberate particular categories of chemicals that allow us to make the most of incremental learning and that set the stage for plasticity that is similar enough or mimics these high contingency states like the need to get food or really create a sense of internal urgency, chemical urgency, if you will.

我想稍作休息，感谢我们的赞助商David。David制作的蛋白棒与众不同。每根含有28克蛋白质，仅150卡路里且零糖分。没错，28克蛋白质且75%的热量来自蛋白质。David的蛋白棒还非常美味。

I'd like to take a quick break and thank one of our sponsors, David. David makes a protein bar unlike any other. It has 28 grams of protein, only 150 calories and zero grams of sugar. That's right, 28 grams of protein and 75% of its calories come from protein. These bars from David also tastes amazing.

我最喜欢的口味是巧克力曲奇面团，但我也喜欢巧克力软糖口味和蛋糕口味的。基本上所有口味我都喜欢，它们都好吃得不可思议。就我个人而言，我尽量以天然食品为主。但当我赶时间、不在家或只是想吃个快捷的下午点心时，我经常需要寻找优质蛋白质来源。有了David蛋白棒，我就能以零食的热量获取28克蛋白质，这让我轻松实现每天每磅体重摄入1克蛋白质的目标。

My favorite flavor is chocolate chip cookie dough, but then again, I also like the chocolate fudge flavored one, and I also like the cake flavored one. Basically, I like all the flavors, they're incredibly delicious. For me personally, I strive to eat mostly whole foods. However, when I'm in a rush or I'm away from home, or I'm just looking for a quick afternoon snack, I often find that I'm looking for a high quality protein source. With David, I'm able to get 28 grams of protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight each day.

这让我能在不摄入过多热量的情况下达成目标。我通常在下午早些时候或午间吃一根David蛋白棒来衔接午餐和晚餐。我喜欢它略带甜味的口感，既像零食又能提供28克优质蛋白质且仅150卡路里。如果你想尝试David产品，请访问davidprotein.com/huberman。再次重申链接是davidprotein.com/huberman。

And it allows me to do that without taking in excess calories. I typically eat a David bar in the early afternoon or even mid afternoon if I want to bridge that gap between lunch and dinner. I like that it's a little bit sweet, so it tastes like a snack, but it's also given me that 28 grams of very high quality protein with just 150 calories. If you would like to try David, you can go to davidprotein.com/huberman. Again, the link is davidprotein.com/huberman.

如果你听过本播客往期节目，可能听我提到过超昼夜节律——这种90分钟周期将我们24小时划分为不同阶段。它们不仅将睡眠分解为REM和非REM周期，在清醒时也以90分钟为单元帮助我们实现最佳学习效果。今天我们要重点讨论如何通过完成任务、重复练习和刻意犯错来激发神经可塑性。超昼夜理论指出，在开始某项任务的5-10分钟内，你的注意力会游离——只要你能将视觉焦点限制在眼前材料上（上期节目讨论过这点），专注力就会逐渐形成。理想情况下，之后约1小时能进入深度专注的学习状态。

If you've heard previous episodes of this podcast, you may have heard me talk about ultradian rhythms, which are these ninety minute rhythms that break up our twenty four hour a day. They help break up our sleep into different cycles of sleep like REM sleep and non REM sleep and in waking states, they help us, or I should say they break up our day in ways that allow us to learn best within ninety minute cycles, etcetera. Today, we're really talking about how to tap into plasticity through the completion of a task or working towards something repetitively and making errors. The ultradian cycle says that for the first five to ten minutes of doing that, your mind is going to drift and your focus will probably kick in provided that you're visually, you're restricting your visual world to just the material in front of you is something we talked about last episode, somewhere around the ten or fifteen minute And then at best, you're probably going to get about an hour of deliberate kind of tunnel vision learning in there. Your mind will drift.

在这个约70-80分钟的周期尾声时，大脑会开始间歇性涣散。此时你正竭力完成某项任务却不断失败。我建议要保持这种刻意犯错状态约7-30分钟。虽然极其挫败，但正是这种挫败感会释放化学信号，触发神经可塑性所需机制。当我们经过小憩或充分休息后，隔天再继续学习时就会发现：某些记忆变得清晰，运动神经通路开始运作——虽不完美，但相比之前的错误百出已大有进步。

And then toward the end of that, what is now an hour and ten or hour and twenty minute cycle, your brain will start to flicker in an hour. You're trying your best to accomplish something and you're failing. You want to keep making errors for this period of time that I'm saying will last anywhere for about seven to thirty minutes. It is exceedingly frustrating, but that frustration, it liberates the chemical cues that signal that plasticity needs to happen. And it is the case that when we come back a day or two later in a learning bout after a nap or a night or two of deep rest, then what we find is that we can remember certain things and the motor pathways work and we don't always get it perfectly, but we get a lot of it right, whereas we got it wrong before.

因此这7-30分钟的刻意犯错学习阶段至关重要。正如之前强调的，重点不在于寻找什么技巧诀窍，而是向神经系统传递'必须改变'的信号——否则改变永远不会发生。我认为所有人都可以通过以下方式提升学习效率：学会主观地将多巴胺与犯错过程关联起来，因为这实际上同时激活了两种可塑性模式，能协同加速神经重塑。

So that seven to thirty minute intense learning bout specifically about making errors. I want to really underscore that. And it's not about, as I mentioned before, coming up with some little hack or trick or something of that sort. It's really about trying to cue the nervous system that something needs to change because otherwise it simply won't change. I think everyone could stand to enhance the rate of learning by doing the following, learn to attach dopamine in a subjective way to this process of making errors, because that's really combining two modes of plasticity in ways that together can accelerate the plasticity.

换句话说，在保持特定行为模式的前提下进行重复失败，同时告诉自己这些失败对学习有益，能对可塑性速率产生超常的促进作用。有人常问我：'如何促使多巴胺分泌？能否通过自我暗示让坏事触发多巴胺？'事实上确实可以——多巴胺这种神奇分子既能通过先天机制释放，也能通过后天认知调节来产生。

In other words, failing repetitively provided we're engaged in a very specific set of behaviors when we do it, as well as telling ourselves that those failures are good for learning and good for us, creates an outsized effect on the rate of plasticity. Accelerates plasticity. Now, some of you might be asking and I get asked a lot, well, how do I get dopamine to be released? And can I just tell myself that something is good when it's bad? Well, actually, yes, believe it or not, dopamine is one of these incredible molecules that both can be released according to things that are hardwired in us to release dopamine.

再次强调，诸如食物、性、寒冷时的温暖、炎热时的凉爽环境等，这些都是多巴胺这种快乐分子的典型触发因素，但不同个体间多巴胺的释放机制又极具主观性。虽然人们都会因这些基础行为活动释放多巴胺，但它同样会基于我们主观认定的有益事物而分泌——这正是其强大之处。事实上，若你想深入了解多巴胺，我强烈推荐一本令我叹服的好书《贪婪分子》，它远超单纯将多巴胺视为奖赏分子的传统认知。

Again, things like food, sex, warmth when we're cold, cool environments when we're too warm, it's that kind of pleasure molecule overall, but it's also highly subjective what releases dopamine in one person versus the next. So, everyone releases dopamine in response to those very basic kind of behaviors and activities, but dopamine is also released according to what we subjectively believe is good for us. And that's, what's so powerful about it. In fact, a book that I highly recommend, if you want to read more about dopamine, it's a book that frankly, wish I had written. It's such a wonderful book.

这本书名为《贪婪分子》，它深刻阐释了多巴胺不仅是与奖赏相关的分子，更是驱动动机与追求的化学物质，其分泌过程完全受主观调控。因此，请大胆犯错，并告诉自己这些错误对实现学习目标至关重要。你要训练大脑在犯错时释放多巴胺，一旦建立这种关联机制，自然就会提出关键问题：'我该以什么频率进行这种训练？'

It's called The Molecule of More. And it really talks about dopamine, not just as a mole molecule associated with reward, but a molecule associated with motivation and pursuit and just how subjectively controlled dopamine can be. So, make lots of errors, tell yourself that those errors are important and good for your overall learning goals. So, learn to attach dopamine, meaning release dopamine in your brain when you start to make errors. Once you're attaching dopamine to this process of making errors, then I start getting lots of questions that really are the right questions, which are, how often should I do this?

'该在何时进行？具体什么时段？'虽然往期节目曾涉及此话题，但既然我们已深入探讨实践工具，必须指出：每人每天都有特定时段更易容忍错误且更专注。上期关于专注力的内容提到，下午4点的专注度通常不如上午10点——这因人而异，取决于睡眠周期与生理节律。关键在于找出你心智最敏锐的黄金时段。

And when should I be doing this? And at what time? Well, I've talked a little bit about this in previous episodes, but as long as we're now kind of into the nitty gritty of tools and application, each of us have some natural times throughout the day when we are going to be much better at tolerating these errors and much more focused on what it is that we're trying to do. Last episode was about focus, but chances are that you can't focus as well at 4PM as you can at 10AM. It differs for everybody depending on when you're sleeping and your kind of natural chemistry and rhythms, but find the time or times of day when you naturally have the highest mental acuity.

这正是你该投入学习冲刺的时机。持续犯错7到30分钟，在挫败感中不断突破——你几乎是在主动寻求这种煎熬。若能从中觅得一丝快感，没错，这种特殊状态确实存在。

And that's really when you want to engage in these learning bouts. And then get to the point where you're making errors and then keep making errors for seven to thirty minutes. Just keep making those errors and drill through it. And you're almost seeking frustration. And if you can find some pleasure in the frustration, yes, that is a state that exists.

你已为学习目标创造了最佳神经化学环境。但更美妙的是，这种状态能持续约一小时，让你进入高效学习模式。重申一次，这不是噱头，而是触达了可塑性基础机制。

You've created the optimal neurochemical milieu for learning that thing. But then here's the beauty of it. You also have created the optimal milieu for learning other things afterward, at least for an hour or so, I would say, you're going to be in a state of heightened learning. Again, these aren't gimmicks. These tap into these basic mechanisms of plasticity.

接下来要探讨的三大要素是：平衡性（前庭系统）、以及我称为'边缘摩擦'的自律神经唤醒机制。若这些术语陌生不必担心，我将逐一详解它们如何开启神经可塑性。请允许我先感谢赞助商BetterHelp——这个平台提供全流程在线专业心理咨询服务。我个人持续接受每周心理治疗已超三十年。

And the three that I'd like to talk about next are balance, meaning the vestibular system, as well as the two sides of what I call limbic friction or autonomic arousal. And if none of that makes sense, I'm going to put a fine point on each one of those and what it is and why it works for opening up neuroplasticity. I'd like to take a quick break and thank our sponsor BetterHelp. BetterHelp offers professional therapy with a licensed therapist carried out entirely online. I've been doing weekly therapy for well over thirty years.

最初我并非自愿，这是继续求学的条件。但很快我意识到：心理治疗与定期锻炼同等重要，是健康管理的核心环节。优质治疗能提供三大价值：首先是与可信赖治疗师建立的融洽关系，你能向其畅所欲言。

Initially, I didn't have a choice. It was a condition of being allowed to stay in school, but pretty soon I realized that therapy is an extremely important component to one's overall health. In fact, I consider doing regular therapy just as important as getting regular exercise. Now there are essentially three things that great therapy provides. First of all, it provides a good rapport with somebody that you can trust and talk to about essentially all issues that you want to.

其次，优质的心理治疗能提供情感支持或直接指导，帮助你在生活的特定领域明确该做什么、不该做什么。第三，专业治疗能提供你独自无法获得的深刻见解。BetterHelp平台让你轻松找到与你契合的专业治疗师，获得上述有效治疗带来的益处。若想尝试BetterHelp，请访问betterhelp.com/huberman可享首月九折优惠，再次重申网址是betterhelp.com/huberman。

Second of all, great therapy provides support in the form of emotional support or simply directed guidance, what to do or what not to do in given areas of your life. And third, expert therapy can provide you useful insights that you would not have been able to arrive at on your own. BetterHelp makes it very easy to find an expert therapist who you really resonate with and that can provide you the benefits I just mentioned that come with effective therapy. If you'd like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month. Again, that's betterhelp.com/huberman.

我们来谈谈边缘摩擦。虽然教科书里找不到这个概念，但它融合了神经生物学和心理学的重要原理，具有深远意义。我提出这个术语是为了描述比压力更精细的生理机制——通常人们想到压力时，总会联想到心跳加速、呼吸急促、出汗等失控状态。

Let's talk about limbic friction. Limbic friction, I realize is not something you're going to find in any of the textbooks, but it is an important principle that captures a lot of information that is in textbooks, both neurobiology and psychology. And it has some really important implications. Limbic friction is my attempt to give a name to something that is more nuanced and mechanistic than stress. Because typically when we hear about stress, we think of heart rate, heartbeat going too fast, breathing too fast, sweating, and not being in a state that we want.

当我们过度警觉而渴望平静时，就处于边缘摩擦状态——这意味着边缘系统接管了自主生理功能。我们试图通过自上而下的调控机制来降低这种唤醒程度，这种体验大家都非常熟悉。

We're too alert and we want to be more calm. And indeed that's one condition in which we have limbic friction, meaning our limbic system is taking control of a number of different aspects of our autonomic or automatic biology. And we are struggling to control that through what we call top down mechanisms. We're trying to calm down in order to reduce that level of arousal. We're all familiar with this.

这被称为应激反应。但压力还有另一面同样重要：当我们疲惫不堪却需要保持警觉时。边缘摩擦这个概念正是为了描述自主神经系统偏离预期状态（无论是过度警觉还是不够警觉）带来的双重压力。而我要强调的是，触发神经可塑性必须要有专注力和主观奖赏这两个要素。

It's called the stress response. However, there's another aspect of stress that's just as important, which is when we're tired and we're fatigued and we need to engage, we need to be more alert than we are. And so what I call limbic friction is really designed to describe the fact that when our autonomic nervous system isn't where we want it, meaning we're trying to be more alert or we're trying to be less alert, both of those feel stressful to people. But the reason I'm bringing this up is that in order to access neuroplasticity, you need these components of focus. You need the component of attaching subjective reward.

你需要犯错，需要经历这些过程。但很多人难以进入这种状态。妙处在于：如果你因过度焦虑影响学习，可以通过特定方法调节。我在往期播客提过的两个快速技巧——双吸气呼吸法（用鼻子快速吸气两次，再用嘴缓慢呼气一次）能通过生理性叹息排出肺部二氧化碳。

You need to make errors, all this stuff. And a lot of people find it difficult to just get into the overall state to access those things. Here's the beauty of it. If you are too alert, meaning you're too anxious and you want to calm down in order to learn better, there are things that you can do. The two that I've spoken about previously on various podcasts, I'll just review them really quickly are the double inhale exhale.

另一个方法是消除隧道视觉：当你过度专注时会释放肾上腺素，这时扩展视野（所谓的全景视觉）就能缓解。但边缘摩擦的另一面同样值得关注。

So inhaling twice through the nose and exhaling once through the mouth. This is what's called a physiological sigh offloads carbon dioxide from the lungs. The other thing is starting to remove your tunnel vision. When you use tunnel vision, you very focused that epinephrine is released by dilating your field of gaze so called panoramic vision. But the other side of limbic friction is important too.

如果你困倦到无法集中注意力，就根本谈不上通过渐进学习等方式触发神经可塑性。这时可以用其他方法提神——最佳方案当然是充足睡眠，若不可行则可采用NSDR（非睡眠深度休息）方案。如果这些方法都无效，人们常会询问咖啡因或超级氧合呼吸法（即呼吸时平均吸气量大于呼气量），这些本质上都是欺骗神经系统保持清醒的技巧。

If you are too tired and you can't focus, well, then it's going to be impossible to even get to the starting line, so to speak for engaging in neuroplasticity through incremental learning, etcetera. So in that case, there are other methods that you can do to wake yourself up. The best thing you should do is get a good night's sleep, but that's not always possible or use a NSDR, non sleep deep rest protocol. But if you've already done those things, or you're simply exhausted for whatever other reason, then there are other things that I often get asked about like, sure, a cup of coffee or super oxygenation breathing, which means inhaling more than exhaling on average in a breathing bout. Now we're sort of getting toward the realm of like how you could trick your nervous system into waking up.

通过加深和延长吸气来摄入更多氧气，你会变得更加警觉。如果呼吸非常急促，实际上会促使去甲肾上腺素分泌。因此，你可以通过某些行为来调节这种所谓的自主唤醒曲线。在进行任何学习之前，你需要问自己：我正在经历多少边缘系统摩擦？我是过于警觉想要平静下来，还是过于平静昏昏欲睡想要更清醒？

And if you bring more oxygen in by making your inhales deeper and longer, you will become more alert. You'll start to actually deploy norepinephrine if you breathe very fast. So, are things that you can do to move up or down this so called autonomic arousal arc. And what you want to ask before you undergo any learning bout is how much limbic friction am I experiencing? Am I too alert and I want to be calmer or am I too calm and too sleepy and I want to be more alert?

为了学习，你需要采取一些行为让自己达到起跑线状态。除了渐进式学习外，还有其他方法能让你学得更好更快，这些方法与前庭系统有关。为什么通过前庭系统能触发神经可塑性？我们天生就有一套平衡系统，让我用最简单的方式解释其原理：无论我们是在移动还是静止，大脑其实无法直接感知身体位置——除非通过本体感觉反馈。

You're going to need to engage in behaviors that bring you to the starting line in order to learn. There are other things that you can do in order to then learn better and faster besides incremental learning and those center on the vestibular system. Why the vestibular system to access neuroplasticity? Well, we have a hardwired system for balance and here's how it works in as simple terms as I can possibly come up with. As we move through space, or even if we're stationary, your brain doesn't really know where your body is except when through that proprioceptive feedback.

主要感知方式是通过三种运动平面：俯仰（像点头动作）、偏航（像摇头动作）和滚转（像小狗歪头看你的动作）。我们的耳朵有两大功能：一是听觉功能，对吧？

The main way it knows is through three planes of movement that we call pitch, which is like nodding. So if I nod like this, that's pitch, then there's yaw, which is like shaking my head no, And then there's roll from side to side, like when a puppy looks at you like, that kind of thing. Okay, so pitch, yaw, and roll. Our ears have two main roles. One is to hear, right?

感知声波或接收声波形成听觉；另一功能是平衡或前庭功能。耳朵里有这些半规管，它们是布满小钙石（就像小弹珠）的微型管道。当我们滚转时它们会滚动，俯仰时左右移动——有些平置的像呼啦圈里的弹珠，而滚转时那些呈45度角排列的管道会产生俯仰-偏航-滚转联动。

To perceive sound waves or take in sound waves for perception, so called hearing. And the other is balance or vestibular function. So sitting in our ears are these semicircular canals and they're these little tubes where these little stones, they're actually little bits of calcium roll back and forth like little marbles. When we roll this way, they roll this way when it pitch, we go from side to side, there's some that sit flat like this and they go like marbles inside of a hula hoop. And then we have roll, there's some that are kind of at 45 degrees to those and it's kind of pitch yawn roll.

这套系统会向大脑和身体其他部位发送信号，指导我们如何对抗重力变化。虽然我们原是在讨论可塑性，但最精妙之处在于：当前庭运动感觉出现误差时（即失去平衡需要调整认知或反应方式时），会激活被称为'小脑'的脑区——它字面意思就是'微型大脑'。

Okay, great. That sends signals to the rest of our brain and body that tell us how to compensate for shifts relative to gravity. I'd say, okay, well, I thought we were talking about plasticity, but this is where it gets really, really cool. Errors in vestibular motor sensory experience, meaning when we are off balance and we have to compensate by looking at thinking about or responding to the world differently, cause an area of our brain called the cerebellum. It actually means mini brain.

这个位于大脑皮层后方的小脑结构会向深层脑区发送信号，促使多巴胺、去甲肾上腺素和乙酰胆碱的释放。因为内耳回路和小脑本就是为调节我们与重力关系变化时的运动而进化来的——这对生存至关重要。我们绝不能经常跌倒、抓空物品或被追逐时跑错方向。这些硬连线回路直接连接着化学通路，而这些化学通路正是打开可塑性之门的钥匙。

It looks like a little mini brain stuck like tucked below our cortex in the back cause the cerebellum to signal some of these deeper brain centers that release dopamine, norepinephrine and acetylcholine. And that's because these circuits in the inner ear, etcetera, and the cerebellum, they were designed to recalibrate our motor movements when our relationship to gravity changes, something fundamental to survival. We can't afford to be falling down all the time or missing things that we grab for or running in the wrong direction when something is pursuing us. These are hardwired circuits that tap right into these chemical pathways. And those chemical pathways are the gates to plasticity.

今天信息量很大，我需要明确总结：首先，你以何种状态进入学习环节？必须确保自主唤醒水平恰当。理想状态应该是清醒、平静且专注的，或许唤醒水平稍高些更好。要理解边缘摩擦原理——你可能太疲倦需要提神，也可能太亢奋需要镇静。

So, I really want to spell this out clearly because I've given a lot of information today. The first thing is how are you arriving to the learning bout? You need to make sure your level of autonomic arousal is correct. The ideal state is going to be clear, calm and focused, maybe a little bit more on the arousal level, like heightened arousal. So, understand limbic friction, understand that you can be too tired, in which case you're going to need to get yourself more alert or you can be too alert and you're going need to get yourself calmer.

那么，第一道关卡就是以适当的自主唤醒状态进入学习。保持清醒专注最佳，但不必苛求完美状态。这很正常。如果你有些焦虑或疲惫，反而容易犯错。我们之前讨论过这一点。

So, the first gate is to arrive at learning at the appropriate level of autonomic arousal. Clear and focused is best, but don't obsess over being right there. It's okay. If you're a little anxious or a little bit tired, then you want to make errors. We talked about that.

前庭运动感觉系统间的关联至关重要。如果你想获得增强或加速的神经可塑性。我们还谈到另一个要素——设定条件关联。如果有重要理由促使你必须学习，即使不断失败，学习速度也会加快。因此，成年人要实现神经可塑性，确实需要做到这四点。

And this vestibular motor sensory relationship is absolutely key. If you want to get heightened or accelerated plasticity. And we talked about another feature, which is setting a contingency. If there's a reason, an important reason for you to actually learn, even if you're making failures, the learning will be accelerated. So, there's really four things that you really need to do for plasticity as an adult.

我认为这些原则同样适用于年轻人。这里还有个有趣的思维实验：观察儿童时你会发现，他们在不同维度上活动频繁——无论进行何种运动，甚至不运动时，他们与重力互动的维度也更为多元。应该说，儿童动作的维度性远超成人。随着年龄增长，我们的神经可塑性逐渐减弱。部分原因在于，年长者往往动作模式更线性固定。这不禁让人思考：老年人（包括我自己）的可塑性缺失，究竟是因为缺乏特定行为导致相关化学物质未被激活，还是因为化学物质不足而无法实施这些行为？

And I would say that these also apply to young people. And there's an interesting kind of a thought experiment there as well, which is if you look at children, they are moving a lot in different dimensions, whatever sport the kids are playing, or even if they don't play a sport, they tend to move in a lot of different relationships to gravity, more dimensionality to their movements, I should say, than adult. As we age, we get less good at engaging in neuroplasticity. Part of that is because as we get older, we tend to get more linear and more regular about the specific kinds of movements. So, you sort of have to wonder whether or not the lack of plasticity or the reduced plasticity in older individuals, which includes me, would reflect the fact that those chemicals aren't being deployed because we're not engaging in certain behaviors as opposed to can't engage in the behaviors because the chemicals aren't being deployed.

因此我必须强调，前庭系统确实是增强可塑性的有效途径。它激活的是与生俱来的生物机制——小脑会向与多巴胺、乙酰胆碱和去甲肾上腺素相关的深部脑核输出信号。这种机制与高条件性一样，都是可塑性的放大器。如果你急需学习法语会话挽救感情，那很可能会成功。当然，这也有其局限性。

So, I want to make sure that I underscore the fact that this vestibular thing that I've been describing is a way to really accentuate plasticity. It's tapping into an inborn biological mechanism where the cerebellum has outputs to these deep brain nuclei associated with dopamine, acetylcholine and norepinephrine. That's an kind of an amplifier on plasticity as is high contingency. If you really need to learn conversational French to save your relationship, chances are you're going to learn it. Now, there are limits to this of course too.

如果有人用枪指着我，命令在120小时内学会法语会话，我大概只能缴械投降——毕竟无法瞬间灌输所有知识。这引出了脑机接口的终极梦想：通过向海马体、皮层等脑部结构植入芯片，实现语言能力的直接下载。或许未来真能实现。本期播客的核心目标，就是帮助大家理解这些生物机制原理，从而根据个人学习需求调整基础机制的应用。非常感谢各位的聆听。

If someone puts a gun to my head and says, learn conversational French in the next 120, I think we would probably be my only response because I can't stuff in all the knowledge all at once. I mean, I think that's the dream of brain machine interface that one will be able to download a chip into their hippocampus or cortex or some other brain structure that would allow them to download conversational French. And someday we may get to that. And so my overall goal here in this episode and with this podcast is to give you some understanding of the mechanisms and the insights into the underlying biology that allow you to tailor what these kind of foundational mechanisms are to suit your particular learning needs. So I very much thank you for your time and attention.

我知道信息量很大，需要高度集中注意力——这个过程本身就会触发神经可塑性。想鼓励大家的是：不必一次性消化所有内容，这些知识会永久存档供随时回顾。最重要的是，我由衷感谢大家对科学的热情。非常感谢。

I know it's a lot of information and it takes a bit of focus and attention and certainly will trigger plasticity to learn all this information. I want to encourage you and just remind you that you don't have to grasp it all at once, that it is here archived and that if you want to return to the information, it will still be here. And that I most of all really appreciate your interest in science. Thank you so much.