爱情科学：欲望与依恋的本质

欢迎来到休伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的、基于科学的心理健康、身体健康和表现提升工具。

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教授。

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

今天，我们将探讨欲望、爱与依恋的心理学与生物学机制。

Today, we are going to talk about the psychology and the biology of desire, love, and attachment.

心理学领域最坚实的研究发现之一，就是依恋风格这一概念。

One of the most robust findings in the field of psychology is this notion of attachment styles.

这一发现源于玛丽·艾因斯沃斯在20世纪80年代进行的一系列精彩研究，她设计了一种名为‘陌生情境实验’的实验室情境。

And this was something that was discovered through a beautiful set of studies that were done by Mary Ainsworth in the 1980s, in which she developed a laboratory condition called the strange situation task.

陌生情境实验涉及一位家长——通常是研究中的母亲，但也可能是其他照料者——带着他们的孩子进入实验室。

The strange situation task involves a parent, typically a mother in the studies that were done, but a parent or other caregiver bringing their child, their actual child into a laboratory.

实验房间内有一位陌生人，母亲带着孩子进入房间，房间里还有一些玩具。

And there's a room with a stranger and the mother enters the room with the child and there's some toys in the room.

通常，母亲和陌生人会进行交谈。

And typically the mother and the stranger will talk.

显然，这个陌生人是实验的一部分。

Obviously the stranger is part of the experiment.

这并不是随便一个街头路人，孩子可以自由地在房间里活动。

It's not just some random person off the street and the child is allowed to move about the room.

他们可以玩玩具，也可以不玩，但过一会儿母亲会离开。

They can play with toys or not, but then at some point the mother leaves.

然后，在实验者指定的某个时间点，母亲会回来。

And then at some point later designated by the experimenter, the mother comes back.

这些研究中测量的是孩子在母亲离开时的反应，以及在实验结束母亲返回时的反应。

And what is measured in these studies is both how the child, the toddler reacts to the mother leaving and how the child reacts to the mother returning at the end of the experiment.

因此，这个实验有多种变体，但基本发现是，幼儿会表现出四种不同的依恋风格。

So there are lot of variations of this, but the basic findings are that toddlers, children fall into four different categories of attachment style.

第一种是所谓的安全型依恋风格。

The first style is the so called secure attachment style.

安全型依恋的特点是，当父母在场时，孩子会与陌生人或实验者互动，但当父母或其他照顾者离开时，孩子会明显表现出不安。

The secure attachment style is one in which the child will engage with the stranger, with the experimenter while the parent is present in the room, but that when the parent or other caregiver leaves, the child does get visibly upset.

然而，当照顾者——即母亲、父亲或其他照顾者——回来时，孩子会明显表现出高兴，因为照顾者回来了。

However, when the caregiver, meaning the mother or father or other caregiver returns, the child visibly expresses happiness that the caregiver has returned.

对此的解释是，安全型依恋的孩子相信照顾者是可获得的，并且会对他们的需求和沟通做出回应。

And the interpretation of this is that the secure child feels confident that the caregiver is available and will be responsive to their needs and their communications.

这些孩子在父母离开后和父母在场时，都非常善于探索新环境。

These children are also very good at exploring novel environments after the parent is gone and while the parent is there.

第二类是所谓的焦虑回避型或不安全型依恋。

The second category is a so called anxious avoidant or insecurely attached.

他们在分离时不会表现出焦虑，通常在照顾者回来时会有一些接近的倾向，但似乎并没有明显的喜悦表达。

They do not exhibit distress on separation and they generally tend to have some tendency to approach the caregiver when they return, but there doesn't seem to be a general expression of joy.

第三类是所谓的焦虑矛盾型/抗拒型不安全依恋。

The third category is the so called anxious ambivalent slash resistant insecure category.

焦虑矛盾型抗拒型不安全依恋的幼儿甚至在与母亲或其他照顾者分离前就表现出明显的焦虑。

The anxious ambivalent resistant insecure toddlers really show distress even before separation from their mother or other caregiver.

当照顾者回来时，他们往往非常粘人，难以安抚。

And they tend to be very clingy and difficult to comfort when the caregiver returns.

第三种依恋类型是所谓的混乱型或定向障碍型，简称D型婴儿。

And the third category of attachment style is the so called disorganized or disoriented or D for the letter D babies.

这些孩子似乎完全不知道该如何应对分离。

It seems like these children just don't really know how to react to a separation.

他们开始表现出在其他情境中从未见过的行为和情绪反应。

And they just start to manifest behaviors and emotional tones that aren't observed in other situations.

从欲望、爱与依恋的角度来看，有趣的是，将幼儿归入这四种类型中的某一类，能够强烈预测他们在成年后浪漫关系中的依恋模式，这对我来说既令人惊叹、出乎意料，又在情理之中。

Now, what's interesting about this from the perspective of desire, love, and attachment is that the categorizations of children into one of these four different categories as toddlers is strongly predictive of their attachment style in romantic partnerships later in life, which is to me both amazing and surprising and not surprising all at the same time.

好消息是，这些模式会随着时间推移而改变。

The good news is that these templates can shift over time.

其中一种更有效改变这些模式的方式，仅仅是了解它们的存在，并意识到这些模式是可以改变的。

And one of the more powerful ways to shift those templates over time is purely by the knowledge that they exist and the understanding that those templates are malleable.

我之前提到，儿童与父母或照顾者之间的神经回路，会在日后被重新用于浪漫关系的依恋。

So I mentioned that the neural circuits for child parent or child caregiver attachment are repurposed for romantic attachment later in life.

但这些神经回路究竟是什么？

But what are these neural circuits?

它们会做什么？

What do they do?

我的意思是，认为大脑中存在某个专门控制爱、欲望或依恋的区域，听起来很有吸引力，但事实并非如此。

I mean, it's so attractive, if you will, to think about a brain area that controls love or a brain area that controls desire or a brain area that controls attachment, but it simply doesn't work that way.

相反，是多个脑区通过协调活动，共同谱写出一首我们称之为欲望、爱或依恋的‘乐曲’——当然不是字面意义上的音乐，而是不同脑区以不同顺序和强度激活，让我们感受到自己处于欲望、爱或依恋的状态。

Instead, there are multiple brain areas that through their coordinated action create a sort of a song that we call desire or a song that we call love or a song that we call attachment, not a literal song, but rather different brain areas being active in different sequences and and with different intensities can make us feel as if we are in the mode that we call desire, in the mode of love or in the mode of attachment.

但在这一切之下，是自主神经唤醒这一要素。

But beneath all of that is this element of autonomic arousal.

可以把自主神经系统想象成一个跷跷板。

So the way to think about the autonomic nervous system is kind of a seesaw.

我们既可以保持警觉而平静，也可以极度警觉。

We can be alert and calm, or we can be very, very alert.

我们可能处于恐慌状态。

We can be in a state of panic.

我们可能完全睡着，极度平静，也可能只是昏昏欲睡、半清醒，但仍保持一定的警觉。

We can be fast asleep, so we can be extremely calm, or we can just be kind of sleepy, semi calm, but still also alert.

所以，把它想象成一个跷跷板，这个跷跷板有一个支点，这个支点决定了跷跷板是紧还是松，以及它来回倾斜的难易程度。

So think about it like a seesaw and that seesaw has a hinge and that hinge defines how tight or loose that seesaw is, how readily it can tilt back and forth.

我们的自主神经基调，就是这个支点的松紧程度。

Our autonomic tone is how tight that hinge is.

虽然有生物学机制可以解释这一点，但在这里，我暂时只想保留跷跷板这个比喻。

And there are biological mechanisms to explain this, but here, I just want to stay with the analogy of the seesaw for now.

在生命早期，孩子与照顾者之间的互动，会把孩子和照顾者从跷跷板的一端带到另一端，比如从充满活力的玩耍状态，过渡到哺乳、被安抚，直到入睡。

The interactions between child and caregiver early in life take the child and the caregiver from one end of the seesaw to the other, from being very alert in a state of play, for instance, to being nursed and being very soothed until we go to sleep.

当然，我们每个人都有自己的跷跷板，父母和孩子各自拥有一个，并且彼此互动。

And of course we each have a seesaw, the parent and the child has a seesaw and they're interacting.

我这么说是什么意思呢？

What do I mean by that?

有一些非常出色的研究——这里的‘出色’并不是指研究的主题令人愉快，而是指研究本身做得极其精妙——它们考察了二战期间城市遭受轰炸时，母亲和孩子生理反应的变化。

Well, there are beautiful studies and beautiful, not in the sense that they focused on a pleasant topic, but beautiful because they were done so beautifully well that looked at, for instance, the response of mothers and their physiologies and the response of children and their physiologies during the bombing of cities during World War II.

这虽然是一个不愉快的情境，但这些研究揭示出：如果母亲在城市遭受轰炸时压力极大，孩子也会出现类似的生理压力反应，并且在压力事件结束后，这种压力状态仍会持续很久。

So an unpleasant situation, but what was revealed during the course of these studies was that if the mothers were very stressed during an onslaught of bombing of the city, the children's physiologies tended to be stressed also and persisted in being stressed long after that stressful episode was done.

他们实际上追踪了这些孩子长达数十年之久。

They actually followed that these children well out for many decades afterwards.

相反，如果父母——在这项研究中，再次是母亲——把躲进防空洞这件事变成了一种游戏，对吧？

Conversely, if the parent, and in this case, again, it was mothers that were explored in these studies, had turned this whole business of going into the bomb shelters into somewhat of a game, right?

认真对待，但基本上告诉孩子：好了，该走了，却不表现出太多压力或焦虑。

Taking it seriously, but essentially telling the children, okay, it's time to go, but not expressing much stress or distress.

孩子们也没有发展出太多的压力、焦虑或创伤。

The children also didn't develop much stress or distress or trauma.

当然，这中间也有例外，但总体而言，这条规律是：儿童的自主神经系统往往会模仿主要照顾者的自主神经系统。

Now there were exceptions to this of course, but in general, that was the rule that the autonomic nervous systems of children tend to mimic the autonomic nervous systems of the primary caregiver.

我想短暂休息一下，感谢我们的赞助商 Eight Eight Sleep，他们生产带有降温、加热和睡眠追踪功能的智能床垫罩。

I'd like to take a quick break and acknowledge our sponsor Eight Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

确保你获得优质睡眠的最佳方法之一，就是让睡眠环境的温度保持适宜。

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，为了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摄氏度。

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.

为了醒来时感觉神清气爽、精力充沛，你的体温实际上需要上升大约一到三摄氏度。

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 会根据你的独特需求，在整夜自动调节床铺的温度。

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

我几乎已经使用了五年 Eight Sleep 的床垫罩，它彻底改变了我的睡眠质量。

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.

Eight Sleep 最新的型号是 Pod Five。

The latest Eight Sleep model is the Pod five.

我现在睡的就是这款，我非常喜欢。

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

它拥有许多令人惊叹的功能。

It has so many incredible features.

例如，Pod Five 配备了一项名为自动巡航的功能，这是一个 AI 引擎，能够学习你的睡眠模式，并在不同睡眠阶段调节你的睡眠环境温度。

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，并进行其他调整以优化你的睡眠。

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

如果你想尝试Eight Sleep，请访问 eightsleep.com/huberman，即可享受新款Pod five最高350美元的折扣。

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销往全球许多国家，包括墨西哥和阿联酋。

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

再次提醒，访问 eightsleep.com/huberman 可节省高达350美元。如果我要围绕欲望、爱与依恋这些主题提供一套工具，我会首先建议你思考自己属于安全型、不安全型还是其他类型的依恋风格。

Again, that's eightsleep.com/huberman to save up to $350 So if I were to offer a set of tools around these topics of desire, love, and attachment, I would say, first of all, you might want to think about whether or not you fall into the secure, insecure or other attachment styles.

其次，我认为对我们所有人来说，这都至关重要，尤其是对于那些正在恋爱或寻求恋爱关系的人，至少要能识别出自己的自主神经系统在与他人相处时以及对方离开时通常处于何种状态。

Second, I think it is vitally important for all of us, but certainly for people that are in relationships or seeking relationships to be able to at least have some recognition of where our autonomic nervous system tends to reside both in terms of when we are with somebody and when they leave.

当我们长时间分离时，我们能否让自己平静下来？

When we are apart for long periods of time, can we calm ourselves?

我们能否自我安抚？

Can we self soothe?

还是说我们极度依赖他人的存在才能感到安心？

Or are we very much dependent on the presence of another in order to feel soothed?

我必须特别强调，这完全没有任何问题。

Now, I absolutely want to emphasize that there is nothing wrong.

事实上，在他人在场时感到愉悦完全是正常的。

In fact, there's everything right with feeling great in the presence of somebody else.

这实际上是牢固而健康依恋的标志。

That is actually a hallmark of strong and quality attachments.

健康相互依赖的关键在于，是的，我们的自主神经系统会因他人的在场而调整，但我们也能够在没有那个人的情况下调节自己的自主神经系统。

A key element of healthy interdependence is that, yes, our autonomic nervous system is adjusted by the presence of another, but that also that we can adjust our own autonomic nervous system, even in the absence of that person.

因此，如果自主神经系统是欲望、爱和依恋的一个关键组成部分，那么另外两个是什么？

So if the autonomic nervous system is one key component of desire, love, and attachment, What are the other two?

不出所料，大脑中的多巴胺系统与欲望、爱和依恋有关，尤其主要与欲望相关，其次在一定程度上也涉及爱。

Not surprisingly, the dopamine system in the brain is associated with desire, love, and attachment and mainly with desire, although to some extent love.

多巴胺是一种神经化学物质，有时与奖励有关，但正如我之前对你们说过的，它主要是一种关于动机、渴望和追求的分子。

Dopamine is a neurochemical sometimes associated with reward, but as some of you have heard me say before, it is mainly a molecule of motivation, craving, and pursuit.

这种与多巴胺相关的动机、渴望和追求，并不局限于依恋、爱、性或交配等情境。

And that motivation, craving, and pursuit that relates to dopamine is not unique to attachment or love or sex or mating, etcetera.

它是大脑中追求任何事物的通用通用货币。

It is a universal generic currency in the brain for pursuing something.

我想讨论一下使用多巴胺、血清素和催产素的两个神经回路，它们与自主神经系统协同作用，驱动我们所说的欲望、爱和依恋。

I want to just discuss the two neural circuits that use dopamine, that use serotonin and oxytocin, and that collaborate with the autonomic nervous system to drive what we call desire, love, and attachment.

这三个回路分别是自主神经系统，我们已经讨论过这个了。

And the three circuits are autonomic nervous system, we talked about that one.

然后是与共情相关的神经系统成分或神经回路，即能够观察、回应并真正匹配他人情绪基调或自主神经基调的能力。

Then there's the nervous system components or the neural circuits for empathy, for being able to see and respond to and indeed match the emotional tone or the autonomic tone of another.

接着是第三类，这可能会让你们中的一些人感到惊讶，当然也让我很意外，但数据显示，对建立纽带至关重要的第三个神经回路与积极的错觉有关。

And then there's the third category, and this might surprise some of you, it certainly surprised me, but the data point to the fact that the third neural circuit that's very important for establishing bonds is one associated with positive delusions.

既然共情的神经回路对于坠入爱河和维持稳定的依恋至关重要，我想谈谈这些神经回路以及它们是什么。

So given that the neural circuits for empathy are absolutely crucial for falling in love and maintaining stable attachments, I'd like to talk about those neural circuits and what they are.

现在，当我们听到‘共情’这个词时，通常会想，共情就是认真倾听并真正理解他人的情绪，甚至感受到他们的情绪。

Now, often when we hear empathy, we think, oh, empathy is really about listening to and really understanding what somebody else is feeling, maybe even feeling what they're feeling.

确实如此，但那究竟意味着什么？

And indeed that's the case, but what do we mean by that?

所谓感受到他人的感受，到底是指什么？

What is it to feel what another feels?

这意味着他们的跷跷板在驱动你的跷跷板，或者你的跷跷板在以某种方式驱动他们的跷跷板。

Well, what it means is that their seesaw is driving your seesaw or your seesaw is somehow driving their seesaw.

这是一种共情匹配的形式。

That's a form of empathic matching.

确实存在与此相关的神经回路。

And there are indeed neural circuits for that.

共情的神经回路有很多，但主要有两个结构是你应该了解的：前额叶皮层，它负责感知外界事物并基于这些感知做出决策，以及如何组织这些决策；还有大脑中一个叫做岛叶的区域，拼写为 I-N-S-U-L-A。

The neural circuits for empathy, again, are many, but mainly two structures that you should know about the prefrontal cortex, which is how we perceive things outside of us and make decisions on the basis of those perceptions, how we organize those decisions and an area of the brain called the insula, I N S U L A.

岛叶是一个非常有趣的脑区，它使我们能够进行内感受，关注身体内部发生的事情，同时将一部分注意力转向外感受。

The insula is a really interesting brain area that allows us to interocept, to pay attention to what's going on inside our body and to split some of our attention to exterocept.

岛叶本质上是在将注意力在自我感受、身体感觉，以及他人的思维与身体感受之间进行分配。

And the insula is essentially splitting one's attention between how we feel ourselves, how our body feels, what we're thinking with the thinking and the body's bodily sensations of the other.

因此，我们有自主神经系统，还有我们称之为共情的机制，这实际上就是自主神经的匹配。

So we have the autonomic nervous system, and then we have this thing that we're calling empathy, which is really about autonomic matching.

岛叶和前额叶皮层是实现自主神经匹配的关键神经回路，因为它们让我们能够判断外界发生了什么，并决定是否要与之匹配。

And again, the insula and the prefrontal cortex are neural circuits that are crucial for autonomic matching because they allow us to say what's out there and do I want to match to it or not?

好的。

Okay.

第三类是与自我欺骗相关的神经回路。

And then the third category is the neural circuit associated with self delusion.

我们所说的积极幻想是什么意思？

What do we mean by positive delusion?

积极幻想是指相信只有这个人能让我产生这种感受。

Positive delusion is belief that only this person can make me feel this way.

现在，幻想至关重要。

Now, delusion is critical.

如果你观察关系随时间的稳定性，你会发现人际互动中有一些关键特征可以预测一段关系是否会持久。

If you look at the stability of relationships over time, what you find is that there are some key features of interactions between individuals that predict that a relationship will last.

这些特征有很多，但主要属于积极幻想这一类别。

And those are many, but mainly fall under this category of positive delusions.

我会再回到这些特征，说明它们具体是什么，但也有一些少数因素可以预测关系会随时间破裂。

I'll return to those and what those exactly look like, but there are also just a handful of things that predict that a relationship will fail over time.

这主要是戈特曼夫妇的研究成果。

This is largely the work of the Gottmans.

他们实际上是华盛顿大学西雅图分校的一对夫妻搭档。

It's actually a husband and wife team up at the university of Washington in Seattle.

他们识别出了所谓的亲密关系四大杀手。

And they've identified what are called the four horsemen of relationships.

这四种行为，他们称之为关系中的末日四骑士，分别是：一、批评；二、防御；三、冷战；四、轻蔑，其中轻蔑是最能预测关系破裂的因素。

Those four behaviors, what they call the four horsemen of the apocalypse for relationships are one criticism, two defensiveness, three stonewalling, and four contempt with contempt being the most powerful predictor of breaking up.

当然，批评并不意味着稳定的关系中不能有批评。

Criticism of course does not mean that there's no place for criticism in stable relationships.

当然可以有，关键在于批评的频率和强度如何。

Of course there is, it has to do with how frequent and how intensely that criticism is voiced.

防御，我们都知道，是指无法倾听对方或接纳对方立场的表现。

Defensiveness of course is defensiveness we know as the sort of lack of ability to hear another or to adopt their stance.

因此，缺乏同理心，可以被视为对防御的一种解读。

So lack of empathy, I think is one way to interpret defensiveness.

冷战，这实际上是另一种缺乏同理心的表现。

Stonewalling, which is actually another form of lack of empathy.

这是一种关闭了对欲望、爱与依恋至关重要的神经回路的过程。

It's a turning off of this neural circuit that's so critical for desire, love, attachment.

冷战本质上意味着完全切断了对他人情感反应或请求的回应。

The stonewalling essentially means the emotional response or the request of another is completely cut off.

而蔑视，实际上被称为关系中的硫酸。

Then contempt and contempt has actually been referred to as the sulfuric acid of relationship.

这不是我说的，但戈特曼及其同事指出，它是未来离婚和分手的强有力预测因素。

I didn't say that, but Gottman and colleagues have that it is such a powerful predictor of divorce and breakups in the future.

蔑视，顾名思义，是一种认为某人或某事不值一提、毫无价值或应受鄙视的感觉，这与我们之前谈到的全部三个神经回路背道而驰。

Contempt of course, by definition is the feeling that a person or thing is beneath consideration, worthlessness, or deserving scorn that runs counter to all of the neural circuits, all three of the neural circuits that we talked about before.

它无疑是同理心的对立面。

It certainly is the antithesis of empathy.

它完全不是一种积极的错觉。

It is anything but a positive delusion.

它实际上是将对方准确或不准确地视为你某种程度上鄙视的人。

It's really looking at the other individual, either accurately or inaccurately as somebody that you kind of despise.

而这完全颠倒了我之前谈到的自主神经跷跷板的匹配机制。

And then it is an absolute inversion of the autonomic seesaw matching that I was talking about before.

这是将你的跷跷板与他们的跷跷板分离开来。

It's a dissociating of your seesaw from their seesaw.

他们对某件事非常兴奋，而你却对此无动于衷。

They're very excited about something, you're unexcited by it.

因此，这强烈预测了关系的破裂，对于已婚夫妇来说则预示着离婚，也就不足为奇了。

And therefore it's not surprising that is so strongly predictive of breakups and in the case of married couples of divorce.

我想稍作休息，感谢我们的赞助商Function。

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

去年，我在寻找最全面的实验室检测方案后，成为了Function的会员。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

Function提供超过100项先进的实验室检测，能为你提供身体整体健康状况的关键快照。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

这种快照能为您提供关于心脏健康、激素健康、免疫功能、营养水平等多方面的洞察。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

Function 不仅提供超过 100 项对您的身心健康至关重要的生物标志物检测，还会分析这些结果，并由相关领域的顶尖医生提供专业解读。

Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

例如，在我首次使用 Function 检测时，我发现自己的血液中汞含量偏高。

For example, in one of my first tests with function, I learned that I had elevated levels of mercury in my blood.

Function 不仅帮助我发现了这一问题，还提供了降低汞含量的最佳建议，包括减少金枪鱼的摄入。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption.

我一直在大量食用金枪鱼，同时努力多吃绿叶蔬菜，并补充 NAC 和乙酰半胱氨酸，这两种物质都有助于谷胱甘肽的生成和解毒。

I've been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification.

我应该补充一下，通过第二次使用 Function 检测，我发现这种方法是有效的。

And I should say by taking a second function test, that approach worked.

全面的血液检测至关重要。

Comprehensive blood testing is vitally important.

有许多与您的身心健康相关的问题，只有通过血液检测才能发现。

There's so many things related to your mental and physical health that can only be detected in a blood test.

问题是，血液检测一直非常昂贵且复杂。

The problem is blood testing has always been very expensive and complicated.

相比之下，我对Function的简便性以及其价格水平印象深刻，它非常实惠。

In contrast, I've been super impressed by function simplicity and at the level of cost, it is very affordable.

因此，我决定加入他们的科学顾问委员会，并且很高兴他们赞助了这个播客。

As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast.

如果你想尝试Function，可以访问functionhealth.com/huberman。

If you'd like to try Function, you can go to functionhealth.com/huberman.

Function目前有超过25万人的等待名单，但他们正在为Huberman播客的听众提供早期访问权限。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

再次提醒，访问functionhealth.com/huberman即可获得Function的早期访问权限。

Again, that's functionhealth.com/huberman to get early access to Function.

现在我想谈谈一篇十多年前发表的文章，它探讨了爱的普遍性以及坠入爱河的能力。

I want to now talk about an article that came out a little over ten years ago that talked about the universality of love and the ability to fall in love.

2015年，《纽约时报》发表了一篇文章，涉及一些心理学研究、临床工作，以及一些我称之为通俗心理学或超出学术科学范畴的内容。

An article was published in the New York Times in 2015 that related to some psychological studies that were done, as well as some clinical work, as well as some, what I would call pop psychology or things that fall outside the domains of academic science.

这篇文章的核心是36个能引发爱意的问题。

And the whole basis of this article was 36 questions that lead to love.

文章列出了36个问题，分为三组，从关于生活经历和自我报告的普通问题，逐步过渡到更深入的问题，涉及个人价值观和情感上亲近的事物。

And it involved a listing out indeed of 36 questions divided into set one, set two, and set three that progress from somewhat ordinary questions about life experience and self report to more, let's call them deep questions about people's values and things that are emotionally close to them.

我来举几个例子。

And I'll just give an example of a few of these.

第一组的一些问题比如：对你来说，完美的一天是什么样的？

Some of the questions in set number one were for instance, what would constitute a perfect day for you?

你生活中最感激的是什么？——这类都是标准问卷中的常见问题。

For what in your life do you feel most grateful kind of standard questionnaire stuff.

第二组的问题是：你最珍视的记忆是什么？

In set two, what is your most treasured memory?

你最糟糕的记忆是什么？

What is your most terrible memory?

正如你所看到的，这些问题正在更深入地探索个人的经历和情感系统。

So these are, as you can tell, are drilling a little bit deeper into one's personal experience and emotional system.

而第三组的问题，从第25到第36题，是像这样的问题：你生命中最尴尬的时刻是什么？

And then set three questions 25 through 36 are things, you know, what is a very embarrassing moment in your life?

你最近一次在别人面前哭是什么时候？自己一个人哭呢？

When did you last cry in front of another person and by yourself?

有什么事情是太严肃了不能开玩笑的？

What is something that's too serious to be joked about?

所以这进一步深入了一个人的情感系统。

So it's going deeper into one's emotional system.

现在，这篇文章之所以引起如此大的关注，我今天提起它的原因，是因为文章中曾提出一个说法：如果两个人约会，或者只是坐下来互相问这些问题，当一方问完全部36个问题，另一方回答完全部36个问题，然后反过来，另一方问全部36个问题，第一方再回答，他们就会坠入爱河——这听起来有点荒谬。

Now, the reason this article got so much traction and the reason I'm bringing it up today is that there was a statement that was made in and around this article that if two people went on a date or simply sat down and asked each other these questions, that by the end of that exchange, where one person asks 36 questions and the other person answers all 36, and then the other person asks all 36 and the other person answers all 36, that they would fall in love, which seems like kind of a ridiculous thing.

但事实是，完成这个练习的人报告说，他们感觉自己非常了解对方，并产生了某种程度的依恋，甚至爱意和渴望，而这些情感是他们在经历这个过程之前根本无法预料的。

And yet it is the case that people who go through this exercise report feeling as if they know the other person quite well and feeling certain levels of attachment or even love and desire for the other person that they would not have predicted had they not gone through that process.

那么，在这种逐步深入、越来越情感化的问题与回答交流中，究竟发生了什么？

So what's going on in this exchange of questions and answers of a progressively more emotional and deep level?

根据最近的研究，我之前在这档播客中也提到过，但这里再重申一次：当个体聆听同一个叙述时，他们的心率往往会同步，或至少呈现出非常相似的模式，即使他们并不在同一房间内聆听这段叙述。

We know based on recent studies, and I've covered this before on this podcast, but I'll mention again, that when individuals listen to the same narrative, their heart rates tend to synchronize or at least follow a very similar pattern, even if they're not in the same room listening to a given narrative.

因此，人们在互相回答这些问题后发现自己‘坠入爱河’，我并不感到惊讶，因为这些问题的设计本质上是在构建一个叙事。

So I'm not all that surprised that people find that they fall in love in quotes after answering these questions to one another, because essentially the way these questions are laid out is they establish a narrative.

它们建立了一个非常个人化的叙事，而对方则在认真倾听。

They establish a very personal narrative and the other person is listening very closely.

所以，我不想显得过于简化。

So I don't want to seem overly reductionist.

我永远不会主张我们所有的感觉、知觉、行为和人生体验，都只是化学物质及其作用，或我们神经系统某方面的结果。

I'll never propose that all of our sensation, perception, action, experience in life boils down to us just being bags of chemicals and the action of those chemicals or any aspect of our nervous system.

然而，纵观心理学中关于依恋发展的文献，以及关于成人和浪漫依恋、依恋如何形成与破裂的研究，对我来说非常清楚。

And yet in looking across the psychological literature of development of attachment, in the psychological literature of adult and romantic attachment and what makes and breaks those attachments, it's very clear to me.

我认为，无论从哪个层面来看，自主神经系统的协调都是欲望的显著特征，是我们所谓爱的显著特征，也是我们所谓依恋的显著特征。

And I think courses through the literature at multiple levels that autonomic coordination is a hallmark feature of desire, a hallmark feature of what we call love, and a hallmark feature of what we call attachment.

你经常听到有人说，要建立一段牢固的关系，你必须先有良好的自我关系，或者必须学会爱自己；你常常听到，恰恰是在你不寻找关系的时候，你才会找到它，对吧？

You hear a lot out there that in order to form a really strong relationship, you have to have a good relationship with yourself, or you have to love yourself, or you often hear for instance, that it's exactly when you're not looking for a relationship that you're going to find when you hear this stuff, right?

但这些说法都没有任何研究依据。

But none of that is really grounded in any studies.

我找到了一项特定的研究，这项研究发表在《前沿心理学》上，是一项涉及神经影像的实验研究。

There's a particular study that I found, this was published in Frontiers in Psychology, but it's a experimental study that involves neuroimaging.

这项研究的标题是《自我扩展的操控会改变对有吸引力的替代伴侣的反应》。

The title of this study is Manipulation of Self Expansion Alters Responses to attractive alternative partners.

我很喜欢这项研究的设计。

And I love the design of this study.

在这项研究中，他们选取了情侣，并评估了关系中双方的所谓‘自我扩展’水平。

What they did in this study is they took couples and they evaluated members of that relationship for what's called self expansion.

所谓自我扩展，是一种衡量个体通过关系看待自我的方式的指标。

Now, self expansion is a metric that involves one's perception of self as seen through the relationship to the other.

换句话说，许多人进入关系的原因之一，是因为这段关系让他们感觉更好、更有能力。

In other words, that one of the reasons why many people enter relationships is that it makes us feel good about ourselves and more capable.

我认为这是一种健康的相互依赖，而不是典型的共生依赖。

And I would see that as a healthy interdependence, not necessarily codependence.

无论如何，这项研究探讨了人们是否通过伴侣的行为或言语获得高水平的自我扩展，以及这种扩展如何影响他们对关系外他人的感知——也就是说，他们如何看待关系外他人的吸引力，这在很大程度上取决于两个因素：一是他们的自我扩展是否强烈依赖于当前伴侣，二是这种依赖是否被对方明确表达出来。

In any event, this study looked at whether or not people have high levels of self expansion through the actions or statements of their significant other and how that influences their perception of people outside the relationship, meaning how attractive they perceive people outside the relationship to be turns out to be strongly influenced by A, whether or not their self expansion is very strongly driven by the other person that they are involved with, that they're in the romantic relationship with, and whether or not that's being expressed to them.

所以这项研究是这样进行的。

So here's how the study went.

首先，他们根据自我扩展指标对个体进行了评分或分类。

First of all, they rated or categorized individuals on the basis of the self expansion metric.

有些人更容易通过他人获得自我扩展，对吧？

Some people have more of a potential to experience self expansion through others, right?

我们中的一些人自我感觉良好，已经处于满溢状态；而另一些人自我感觉不佳，但当他们所重视的人给予赞美，特别是具有自我扩展性质的言行时，他们的自我感受会显著提升。

Some of us feel great about ourselves and we're kind of topped off at the others don't feel so great about themselves, but they can feel much better in response to praise in particular praise or self expansion type behaviors or statements from people that we really care about.

还有一些人则介于两者之间，处于中等水平。

And still other people are a mixture of the two, the kind of moderate levels of both.

因此，他们根据这个量表进行了评分，然后让参与者体验自我扩展的叙述。

So they rated them on this scale and then they had people experience self expansion narratives.

他们听到了自己的伴侣对他们和这段关系说出非常出色的话，特别是强调这段关系充满激情、新颖且富有挑战性。

They heard their significant other say really terrific things about them and about the relationship in particular, that the relationship that they have was exciting, novel, and challenging.

这是一种形式的自我扩展。

So that was one form of self expansion.

他们详细说明了为什么在他们特定的关系中会出现这种情况。

And they went into some detail as to why that was the case in their particular relationship.

或者他们听到了伴侣讲述两人之间曾经经历过的深厚爱意。

Or they heard a narrative from their significant other about strong feelings of love between the two that had been experienced previously in the relationship.

所以在一种情况下，这种叙述更侧重于他们本人。

So in the one case, it's sort of directed more towards them.

而在另一种情况下，则更关注关系本身。

And in the other case, it's more about the relationship itself.

然后他们对关系中的一方进行了脑成像，当这个人评估外部人士的吸引力时。

And then they did brain imaging of one person in the relationship while that person assessed the attractiveness of people outside the relationship.

他们发现，那些被激发了自我扩展感的人，其与评估他人吸引力相关的脑区激活程度，低于那些经历了大量自我扩展的人。

And what they found was that people who were primed for this self expansion had lower activation of brain areas associated with assessing others' attractiveness than did the people who experienced a lot of self expansion.

现在，我认为这项研究的启示是：如果你和一个非常受益于或经常体验自我扩展的人在一起，除非你真的希望他们关注其他人的吸引力，否则他们显然会从更多自我扩展式的举动或言辞中获益。

Now, the takeaway from that, at least the way I read this study is if you're with somebody who really benefits from or experiences a lot of self expansion, unless you really want them to pay attention to the attractiveness of other people, it stands to reason that they would benefit from more self expansion type gestures or statements.

明白吗？

Okay?

并不是以关系为中心。

Not so much centered on the relationship.

我们的关系非常好。

We have such a great relationship.

充满了爱。

There's so much love.

太棒了。

It's so great.

这也是，但结合这项研究和这些发现，这个人真的非常出色，他们共同创造的关系令人兴奋、新颖且富有挑战性，围绕这段关系有一个叙事，它与个体之间的动态密切相关，而特别喜欢自我扩展的那个人对这种动态至关重要，明白吗？

That too, but in the context of this study and these findings that the person is really terrific, that the relationship that they've created together is really exciting, novel, and challenging, that there's a narrative around the relationship that really has a lot to do with the dynamics between the individuals in particular, that the person who really likes self expansion is vital to that dynamic, okay?

所以并不是把关系看作一对平等的伴侣。

So it's not looking down at the relationship as a set of equals.

这种观点中隐含了一种偏见，认为这个人对这段关系至关重要。

There is sort of this bias written into this of that this person is really essential for the relationship.

我并不是说每个人都必须这么做。

I'm not saying this is something that anyone has to do.

我不是在说这是对还是错。

I'm not saying this is right or wrong.

这仅仅是数据所显示的内容。

This is just what the data say.

但值得注意的是，在没有这些陈述的情况下，那些在自我扩展量表上得分高的人，会将有吸引力的替代伴侣评价得更具吸引力。

But what's remarkable is that in the absence of those statements, people who have, or that rate high on this scale of self expansion rate attractive alternative partners as more attractive.

这对我来说很有趣，因为它意味着他们对他人的真实感知发生了变化。

Now that's interesting to me because it means that their actual perception of others is changing.

他们仍然看到所有这些有吸引力的人。

They're still seeing all these attractive people.

只是如果他们感到心理上、情感上、生理上被‘填满’了——用我们今天的话来说，是通过自我扩展的叙事得到了增强——那么同样的这些有吸引力的面孔，对某个个体而言就显得不那么有吸引力了。

It's just that if they're feeling filled up in air quotes, psychologically filled up, emotionally filled up, autonomically filled, enhanced in the language that we're using today by the self expansion narrative, well, then the same set of attractive faces appear less attractive to a given individual.

至于这是否能预测出轨或忠诚，我当然无法断言，这在神经成像研究中很难评估，但我认为这项研究——标题为‘自我扩展的操纵改变了对有吸引力的替代伴侣的反应’——极其引人入胜，因为它再次表明，我们与重要他人之间的互动塑造了我们的自主唤醒、塑造了我们的自我认知，从而影响了我们对外界潜在伴侣的感知，或关闭了我们对他人可能性的感知。

Now, whether or not this predicts cheating or loyalty, I certainly can't say that would be very hard to assess in neuroimaging, but I find this study, again, the title manipulation of self expansion alters responses to attractive alternative partners to be absolutely fascinating because again, it points to the fact that the interactions with our significant others shapes our autonomic arousal, shapes our perception of self and thereby shapes our perception of other potential partners in the outside world or shuts us down to the potential of other people in the outside world.

因此，这确实指向了一个观点：虽然将我们的自主神经系统联系起来以建立欲望、爱与依恋很重要，但我们也需要一定程度上稳定的自我内在表征和稳定的自主神经系统，以便能够与他人建立稳定的浪漫关系，如果我们真正在追求这一点的话。

And so this really does point to the idea that while it is important to link our autonomic nervous systems to establish desire, love, and attachment, that we want to have a stable internal representation of ourselves, a stable autonomic nervous system to some degree or another so that we can be in stable romantic partnership with another individual if that's what we're really trying to do.

如果你是《休曼实验室播客》的常驻听众，你肯定听过我多次提到这款维生素、矿物质和益生菌饮品AG1。

If you're a regular listener of the Huberman Lab Podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.

如果你还在犹豫要不要尝试，现在正是绝佳的机会。

And if you've been on the fence about it, now's an awesome time to give it a try.

在未来几周内，AG1将为你首次订阅赠送一套完整的补充剂礼包。

For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.

他们免费赠送一瓶维生素D3K2、一瓶Omega-3鱼油胶囊，以及全新睡眠配方AGZ的试用装——顺便说一句，这现在是我唯一服用的睡眠补充剂。

They're giving away a free bottle of vitamin D3K2, a bottle of omega-three fish oil capsules, and a sample pack of the new sleep formula AGZ, which by the way is now the only sleep supplement I take.

效果太棒了，我服用AGZ后的睡眠质量好得不可思议。

It's fantastic, my sleep on AGZ is out of this world good.

AGZ是一种饮品，因此无需服用大量药片。

AGZ is a drink, so it eliminates the need to take a lot of pills.

味道非常好。

It tastes great.

就像我说的，它让我睡得特别好，醒来比以往任何时候都更精神焕发。

And like I said, it has me sleeping incredibly well, waking up more refreshed than ever.

我非常喜欢它。

I absolutely love it.

再次提醒，这是一个限时优惠，请立即前往 drinkag1.com/huberman 开始使用。

Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.

在《休伯曼实验室播客》中，我讨论的是科学以及基于科学的工具。

In the Huberman Lab Podcast, I discuss both science and science based tools.

因此，如果我不提及一些与这些深层生物机制相关的工具，那就失职了。

And so I'd be remiss if I didn't actually cover some of the tools that relate to those deeper biological mechanisms.

当人们思考欲望、爱和依恋时，睾酮和雌激素几乎总是首先被提及、描述和探讨的生物化学物质，因为爱和依恋源于欲望。

Now the hormones testosterone and estrogen are almost always the first biological chemicals and hormones that are mentioned and described and explored when thinking about desire and love and attachment too for that matter, since love and attachment stem from desire.

关于睾酮和雌激素的简单刻板印象是：睾酮促进或增强性欲，而雌激素则抑制性欲或与性欲无关。

The simple stereotyped version of the hormones testosterone and estrogen are that testosterone drives libido or increases it AKA sex drive, and that estrogen somehow blunts it or is not involved in libido and sex drive.

但这完全不是事实。

And that is simply not the case.

是的，睾酮及其某些其他形式，如二氢睾酮，与性欲、性驱动力以及求偶和交配的能力密切相关。

Yes, testosterone and some of its other forms like the hydro testosterone are strongly related to libido and sex drive and the pursuit and ability to mate.

然而，雌激素也与性欲和交配行为密切相关，以至于那些因化学原因或其他原因雌激素水平极低的人，性欲会严重受损。

However, the hormone estrogen is also strongly associated with libido and mating behavior So much so that for people that either chemically or for some other reason have very low estrogen, libido can severely suffer.

因此，男性和女性体内的雌激素和睾酮协同作用，共同决定性欲或性驱动力。

So it's a coordinated dance of estrogen and testosterone in both males and females that leads to libido or sex drive.

话虽如此，仍有一些方法可以提升男性和女性的性欲，使其更渴望寻找伴侣或与现有伴侣发生性关系。

With that said, there are things that can shift libido in both men and women in the direction of more desire or more desire to mate, either to seek mates or to mate with existing partners.

一个常见的误解是，由于多巴胺参与动机和驱动力，因此通过任何机制或手段增加多巴胺就能提升性欲和性驱动力。

Now, common misconception is that because dopamine is involved in motivation and drive, that simply increasing dopamine through any number of different mechanisms or tools will increase libido and sex drive.

但事实也并非如此。

And that's simply not the case either.

确实，一定程度的多巴胺或多巴胺水平的提升是性欲增强所必需的。

It is true that some level of dopamine or increase in dopamine is required for increases in libido.

然而，由于多巴胺与自主神经系统密切相关，而自主神经系统在性行为、寻求交配行为中扮演着核心角色——正如我前面所描述的——如果一个人的多巴胺系统被过度激活，就会进入高度兴奋状态，虽然渴望并想要进行性活动，却无法充分激活自主神经系统的副交感分支，从而无法实现生理上的兴奋。

However, because of dopamine's relationship to the autonomic nervous system, and because the autonomic nervous system is so intimately involved, no pun intended, in sexual activity, in seeking an actual mating behavior, as I described earlier, it's actually the case that if people drive their dopamine system too high, they will be in states of arousal that are high enough such that they seek and want sexual activity, but they can't actually engage the parasympathetic arm of the autonomic nervous system sufficient to become physically aroused.

因此，这一点非常重要，因为许多人误以为只要提高睾酮水平、增加多巴胺，并让自己处于高度自主神经兴奋状态，就能提升性欲，但系统的运作机制并非如此。

So this is an important point to make, because I think that a lot of people are under the impression that if they just drive up testosterone, increase dopamine, and generally get themselves into high states of autonomic arousal, that that's going to increase their libido, but that's simply not the way the system works.

正是这种跷跷板式的来回波动，构成了我们之前谈到的 arousal 的过程。

It's that seesaw and that seesawing back and forth that is the arc of arousal that we talked about earlier.

现在，有一些合法的非处方物质，属于补充剂类别，确实能提升性欲和性唤起。

Now, there are substances, legal over the counter substances that fall under the categorization of supplements that do indeed increase libido and arousal.

然而，我要明确的是，这些物质绝对不是必需的。

I want to be clear, however, that these are by no means required.

许多人拥有健康的性欲，或者他们的性欲符合其生活需求和期望。

Many people have healthy libidos or have libidos that are healthy for their life and what they need and want.

和以往一样，在任何关于补充剂的讨论中，你都必须咨询医生。

And as always in any discussion about supplementation, you absolutely have to check with your physician.

我这么说不只是为了保护我们，更是为了保护你——你的健康和福祉取决于你做某些事、避免其他事，因为每个人都不一样。

I don't just say that to protect us, I say that to protect you, your health and well-being is dependent on you doing certain things and not doing others and everybody is different.

尽管如此，有一些研究指出，某些在市面上合法销售的非处方物质（至少在美国是合法的），已被证明在提升性欲指标方面具有统计学显著效果。

Nonetheless, there are studies that point to specific substances that are sold over the counter that at least in The United States are legal and that have been shown to be statistically significant in increasing measures of libido.

这类物质有很多，但有三种尤其有良好的同行评审研究支持，分别是玛卡（Maca），一种根茎类植物，以及通卡阿里（Tongkat Ali），有时也被称为长叶玛卡。

There are many such substances, but three that in particular have good peer reviewed research to support them are Maca, M A C A, which is actually a root, Tongat ali, also sometimes called long Jack.

我没提到它们的名字，抱歉。

I didn't name them, forgive me.

还有锁阳，有时也这么叫。

And tribulus or tribulus it's sometimes called.

我将依次讨论这三种物质，但总体而言，关于玛卡的研究相当有说服力：每天摄入两到三克玛卡，通常以粉末或胶囊形式出售，建议在早晨服用，因为它有一定的刺激性，可能提高警觉性，太晚服用可能影响睡眠。

I'm going to talk about each of these in sequence, but on the whole, the studies on Maca are quite convincing that consumption of two to three grams per day of Maca, which generally is sold as a powder or a capsule, typically consumed early in the day because it can be somewhat of a stimulant, meaning it can increase alertness and you wouldn't want it to interfere with sleep by taking it too late in the day.

但在包括男性和女性、持续八到十二周、涵盖运动员和非运动员的各种玛卡研究中发现，玛卡有不同品种，如黑玛卡、红玛卡、黄玛卡，它们能提升主观感受到的性欲，且与激素系统无关——也就是说，根据现有文献，玛卡似乎并不会增加睾酮或改变雌激素水平，至少在这些研究的时间尺度和测量方法下是如此。

But in studies that include both men and women of durations anywhere from eight to twelve weeks of athletes and non athletes and different variations of Maka, turns out there's black Maka, red Maka, yellow Maka, there are a bunch of different forms of Maka, but that they can increase subjective reports of sexual desire independent of hormone systems, meaning it does not seem at least based on the existing literature that MACA increases testosterone or changes estrogen, at least not on the timescales that these studies were done or with the measures that were performed in these studies.

另一种在多种人群中被证实能提升性欲的物质是所谓的 Tongkat Ali。

Another substance that has been shown to increase libido across a range of human populations is so called Tonga Ali.

这是一种草本植物，有马来西亚版本和印度尼西亚版本。

This is an herb, there's a Malaysian version and an Indonesian version.

据我了解，印度尼西亚产的 Tongkat Ali 对提升性欲的效果最为显著。

My understanding is that the Indonesian variety of Tonga Ali is the one that is most potent for its effects on libido.

之前我曾提到，每天服用四百毫克的 Tongkat Ali 胶囊，有助于增加游离（非结合）睾酮的水平。

Previously, I've talked about Tonga Ali taken in four hundred milligram per day capsules as a means to increase the amount of free, meaning unbound testosterone.

睾酮有两种形式：结合态和游离态。

So testosterone has a both bound form and an unbound form.

简而言之，结合态的睾酮与血液中的白蛋白或性激素结合球蛋白结合。

Very briefly, the bound form is bound to albumin in the blood or to so called sex hormone binding globulin.

当它处于结合状态时，无法在许多细胞中发挥生物活性。

When it's bound, it can't be biologically active at many cells.

一部分睾酮被结合有助于实现睾酮在体内的缓释和合理分布，但真正发挥最强效用的是游离的未结合睾酮。

It is important that some of it be bound in order to get a sort of time release and proper distribution of testosterone through the body, but is the unbound free testosterone that can really have its most potent effects.

有一些证据表明， Tonga Ali 可以通过降低性激素结合球蛋白来增加游离睾酮的含量。

And there's some evidence that Tonga Ali can increase the amount of unbound so called free testosterone by lowering sex hormone binding globulin.

尽管它很可能还有其他作用机制。

Although it is almost certain that it has other routes of mechanism as well.

然而，仍有一些报告指出 Tonga Ali 能提升性欲。

Nonetheless, there are some reports of Tonga Ali increasing libido.

在讨论补充剂时，人们总是会提出这个问题。

The question always comes up around discussion of supplements.

你需要周期性地使用这些物质吗？

Do you need to cycle these things?

唯一能确定这一点的方法是做血液检查，监测肝酶、激素水平等。

The only way to determine that is really to do your blood work, monitor liver enzymes, monitor hormone levels and so forth.

所以我无法断言你是否需要或不需要周期性使用它们。

So I simply can't say whether or not you need to, or you don't need to cycle them.

通常来说，据我所知， Tonga Ali 和 Maka 并不会以常规方式周期性使用。

Typically Tonga Ali and Maka are not cycled in any regular kind of way that I'm aware of.

但再次强调，如果你打算开始服用这些物质，一定要咨询你的医生。

But again, you really need to check with your doctor if you're going to initiate taking any of these things.

你当然也应该尽力监测自己的血液指标以及主观感受，以评估这些物质对你是否有效、是否安全等。

And you certainly should do your best to monitor your blood work as well as subjective measures in evaluating whether or not they're working for you, safe for you and so forth.

第三个，也是最后一个我想提及的与性欲相关的物质是蒺藜草。

The third and final substancesupplement that I want to touch on as it relates to libido is called tribulus terrestis.

那就是 T R I B U L U S，terrestis，T E R R E S T R I S。

So that's T R I B U L U S, terrestis, T E R R E S T R I S.

这是一种常见的非处方补充剂，用于提高睾酮水平，适用于健身等目的。

This is a commonly sold over the counter supplement for increasing testosterone for fitness purposes and so on.

它是否真的能显著提升睾酮水平尚不明确，但我了解到四项针对男性和女性的同行评审研究，受试者年龄从18岁到65岁不等，覆盖了较广的年龄范围，他们每天服用750毫克的tribulus或安慰剂，分三次等量服用。

Whether or not it actually does that to a meaningful degree isn't clear, but I'm aware of four peer reviewed studies that were focused on both males and females ranging anywhere from 18 years old, all the way up to 65, a fairly broad age range where people took anywhere from seven fifty milligrams per day divided into three equal doses.

也就是说，每天总共750毫克的tribulus或安慰剂，分三次等量服用，持续120天。

So seven fifty total per day divided into three equal doses of tribulus or placebo for one hundred and twenty days.

这项特定研究针对的是女性。

This particular study was focused on females.

根据女性性功能指数问卷，各组之间没有显著差异。

And according to the Female Sexual Function Index questionnaire, no significant difference between any of the groups.

然而，服用tribulus terrestis的群体中，游离睾酮和生物可利用睾酮水平有所上升。

However, free and bioavailable testosterone increased in the group taking tribulus terrestis.

总睾酮水平并未达到统计学显著性。

Total testosterone did not reach statistical significance.

这与MACA的情况恰恰相反，在MACA中，睾酮水平似乎确实有所提升，这本应预测性欲也会随之增加。

So this sort of the inverse of what we see with MACA where there do seem to be increases in testosterone, which would predict that there would be increase in libido.

在这种情况下，研究对象是绝经后女性，性欲并未增加。

In this case, this was post menopausal women, there was no increase in libido.

睾酮水平有所上升。

There was an increase in testosterone.

我提到这一点是因为可能存在一些人希望提高自己的睾酮水平。

I mentioned it only because there might be instances in which people want to increase their testosterone.

至少在这一人群中，蒺藜似乎确实能够做到这一点。

It does seem that tribulus, at least in that population is capable of doing that.

现在有一项独立的研究，是一项持续一到六个月的双盲试验，结果显示性欲有明显且显著的提升。

Now there's a separate study that was done, a double blind lasting anywhere from one to six months that had a clear and significant increase in libido.

这项研究每天服用六克，即六千毫克的蒺藜根，持续六十天。

Now this was taking six grams, so that's six thousand milligrams of tribulus root for sixty days.

它似乎确实提升了性功能的多个方面。

And it did seem to increase various aspects of sexual function.

我认为当然还需要更多研究，但这三种物质——玛卡、土耳其玛卡（特别是印度尼西亚产的）以及蒺藜，确实能显著提升性欲。

I think more studies are certainly needed, but these three substancessupplements, Maka, Tonga Ali in particular, Indonesian Tonga Ali and tribulus can indeed create significant increases in sexual desire.

在某些情况下，通过调节睾酮和雌激素系统可以实现，而在另一些情况下则并非通过调节睾酮和雌激素系统，这再次表明了神经化学物质的复杂性，以及它们如何影响性欲，即欲望。

And in some cases by adjusting the testosterone and estrogen system, in some cases, not by adjusting the testosterone and estrogen system, again, pointing to the complexity of neurochemicals and that adjust things like libido, AKA desire.

因此，今天我们涵盖了大量关于欲望、爱与依恋的内容。

So we covered a lot of material today related to desire, love, and attachment.

然而，我承认这并未穷尽欲望、爱与依恋这一广阔领域中的心理学与生物学全部内容。

And yet I acknowledge that it is not exhaustive of the vast landscape that is the psychology and biology of desire, love, and attachment.

尽管如此，我希望你们觉得这些信息有趣，并且在某些情况下，能够对你们过去、现在乃至未来的关系产生实际帮助。

Nonetheless, I hope that you found the information interesting and hopefully actionable in some cases toward the relationships of your past, of present, and potentially for the relationships of your future.

感谢你们参与今天关于欲望、爱与依恋的讨论。

Thank you for joining me for today's discussion about desire, love, and attachment.

最后但同样重要的是，感谢你们对科学的兴趣。

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