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欢迎来到休伯曼实验室精华版，在这里我们将重温过往节目，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.
现在，让我开始与博士的对话。
And now for my discussion with Doctor.
温迪·苏佐基。
Wendy Suzuki.
温迪，很高兴再次见到你，欢迎你来到这里。
Wendy, great to see you again and to have you here.
已经有一段时间了。
It's been a little while.
确实有一段时间了。
It's been a while.
能来到这里真是太好了，安德鲁。
So great to be here, Andrew.
非常感谢你邀请我。
Thank you so much for having me.
是的，很高兴。
Yeah, delighted.
我想先谈谈记忆的一般原理，然后非常想聊聊你令人惊叹的研究，探讨运动与记忆之间的关联，以及人们如何改善记忆和整体大脑功能。
I'd like to start off by talking about memory generally, and then I'd love to chat about your incredible work, discovering how exercise and memory interface and what people can do to improve their memory and brain function generally.
好的。
Yes.
也许你可以为我们梳理一下记忆的基本要素。
Maybe you could just step us through the basic elements of memory.
我喜欢说，有四件事能让事物令人难忘。
Well, I like to say there are four things that make things memorable.
第一是新颖性。
Number one is novelty.
如果某件事是新的，是我们第一次看到或体验到的，我们的大脑就会被它吸引。
If it's something new, the very first time we've seen something or experienced something, our brains are drawn to that.
我们的注意力系统会吸引我们关注这些事物。
Our attentional systems draw us to that.
当你专注于某件事时，这也是让事物令人难忘的一部分。
And when you are paying attention to something that's part of what makes things memorable.
第二是重复。
Second is repetition.
第三是关联。
Third is association.
所以，如果你认识一个新的人，而他认识很多你认识的人，比如你和我有很多共同认识的人，那么记住你就更容易了，尤其是如果你是我之前没见过的人，但我们其实之前见过。
So if you meet somebody new that knows lots of people that you know, so you and I share many, many, many, many people that we both know, It's easier to remember you, especially if you were somebody new that I hadn't met before, we have met before.
所以是关联。
So association.
第四是情感共鸣。
And then the fourth one is emotional resonance.
我们记得生命中最幸福和最悲伤的时刻。
So we remember the happiest and the saddest moments of our lives.
这还包括有趣和令人惊讶的事情。
And that also includes funny, surprising things.
这是两个关键脑结构之间的相互作用，即杏仁核，它在处理大量情绪化，尤其是威胁性情境中起重要作用。
That is the interaction between two key brain structures, the amygdala, which is important for processing lots of emotional, particularly threatening kinds of situations.
但在这些威胁性、令人惊讶的情境中，杏仁核会获取这些信息，并让另一个关键结构——海马体——更好地工作，从而在你的大脑中形成新的长期记忆。
But those threatening, surprising kinds of situations, the amygdala takes that information and makes another key structure called the hippocampus work better to put new long term memories in your brain.
因此，事实上，海马体正是长期记忆的关键结构。
So that in fact is the key structure for long term memory, this structure called the hippocampus.
现在请为我们详细解释一下这个结构是什么，它
Now step us through kind of what this structure is, what it
海马体这个词的意思是海马。
looks The word hippocampus means seahorse.
从解剖学上看，它外形优美，内部有着相互交织的亚区域。
It is visually anatomically beautiful with these kind of intertwining subregions within it.
所以这是解剖学上的情况。
So that's anatomically.
从功能上讲，它做什么？
Functionally, what does it do?
要理解它的作用，最好的方式是看看当你不再拥有海马体时会发生什么。
Well, it's easiest to understand what it does when you, look at what happens when you don't have a hippocampus anymore.
我们从有史以来最著名的神经科病人身上知道了这一点。
We know this from the most famous neurological patient of all time.
他的姓名首字母是，所有心理学和神经科学学生都认识他。
His initials were So all psychology neuroscience students know him.
他于1954年接受了手术，相关论文发表于1957年。
He was operated in 1954 and the paper was published in 1957.
由于他患有严重的癫痫，医生切除了他的双侧海马体。
They removed both his hippocampi because he had very terrible epilepsy.
他们知道海马体是癫痫的起源。
And they knew that the hippocampus was the genesis of epilepsy.
这是一次实验性手术。
And this was experimental.
他的癫痫如此严重，以至于他们决定不仅切除一个海马体，而是两个都切除。
His epilepsy was so bad that they decided not just to remove one hippocampus, but both.
结果，他立即失去了形成新的事实和事件记忆的所有能力。
And what happened was immediate loss of all ability to form new memories for facts and events.
因此，这个海马体对每天、每分钟涌入我们的所有感知都起着某种作用。
So this hippocampus does something with all of these perceptions that are coming at us every single day, every minute of the day.
但并不是对所有的感知都如此，只对那些我们刚才提到的具有某些特征的感知有效。
And not for all of them, but for some of them that have these features that we just talked about.
也许它们是新颖的。
Maybe they're novel.
也许它们带有关联性。
Maybe they have associations.
也许它们具有情感意义。
Maybe they're emotionally relevant.
也许它们被重复过。
Maybe they've been repeated.
这些关于事实或事件的内容中，有些会被编码进我们的长期记忆。
Some of those things in the realm of facts or events get encoded in our long term memory.
海马体及其功能真正定义了我们个人的历史。
The hippocampus and what it does really defines our own personal histories.
这意味着它定义了我们的身份。
It means it defines who we are.
因为如果我们无法记住自己做过的事、学到的信息以及生活中的事件，我们就会改变。
Because if we can't remember what we've done, the information we've learned, and the events of our lives, it changes us.
这才是真正定义我们的东西。
That's what really defines us.
但人们开始意识到，这不仅仅是记忆。
But what people have started to realize that it's not just memory.
这不仅仅是将过去事件的‘什么、哪里、何时’信息组合起来，而是以新颖的方式将长期记忆库中的信息重新组合。
It's not just putting together associations for what, where, and when of events that happened in our past, But it's putting together information that is in our long term memory banks in interesting new ways.
我所说的是想象力。
I'm talking about imagination.
因此，没有海马体，你确实无法记住事情，但事实上，你也无法想象那些你从未经历过的情景或事件。
So without the hippocampus, yes, you can't remember things, but actually you're not able to imagine events or situations that you've never experienced before.
这表明，认为海马体仅仅对记忆重要，这种想法过于简单了。
So what that says is the hippocampus is important for memory is too simple a way to think about it.
海马体真正重要的是我们之前提到的——大规模地将事物联系在一起。
What the hippocampus is important for is what we've already talked about, associating things together writ large.
只要你需要将某些事物联系起来，无论是关于过去、现在还是未来，你都在使用你的海马体。
Anytime you need to associate something together, either for your past, your present, or your future, you are using your hippocampus.
当我们以这种方式看待它时，它在我们的认知生活中扮演了更加重要的角色。
And it takes on this much more important role in our cognitive lives when we think about it like that.
这正是神经科学家如今正在研究的‘新海马体’。
That is kind of the new hippocampus that neuroscientists are studying these days.
我想短暂休息一下，感谢我们的赞助商BetterHelp。
I'd like to take a quick break and acknowledge our sponsor, BetterHelp.
BetterHelp提供由持证治疗师进行的完全在线专业心理治疗。
BetterHelp offers professional therapy with a licensed therapist carried out entirely online.
我已经做了多年的心理治疗，我可以告诉你，这就像健身锻炼一样。
I've been doing therapy for many years now, and I can tell you that it's a lot like physical workouts.
有时候我想做，有时候我又不想做。
There are days when I want to do it, and there are days when I don't want to do it.
但每次做完治疗后，我都会感觉好多了，并且知道这段时间花得非常值得。
But every time I finish a therapy session, I come away feeling much better and knowing that the time was very well spent.
通常做完治疗后，我至少会获得一个关于我正在处理的问题的宝贵见解或新视角，无论是工作、人际关系、个人生活，还是仅仅是我与自己的关系。
Typically when I finish a therapy session, I come away with at least one valuable insight or perspective on something that I'm working through, whether that's with work, relationships or my personal life, or just simply my relationship to myself.
有效的心理治疗带来的好处实在太多了。
There's just so much benefit that comes through effective therapy.
通过BetterHelp，他们让你很容易找到一位能为你带来有效治疗益处的专家治疗师。
And with BetterHelp, they make it very easy to find an expert therapist who can provide you with the benefits that come from effective therapy.
根据超过170万条客户评价，其实时咨询的平均评分为5分中的4.9分。
And it works with an average rating of 4.9 out of five for a live session based on over 1,700,000 client reviews.
如果你想尝试BetterHelp，可以访问betterhelp.com/huberman，享受首月10%的折扣。
If you'd like to try BetterHelp, you can go to betterhelp.com/huberman to get 10% off your first month.
再次提醒，是 betterhelp.com/huberman。
Again, that's betterhelp.com/huberman.
有些记忆可以非常迅速地形成，这就是所谓的单次学习。
There are some memories that can be formed very quickly, so called one trial learning.
嗯。
Yeah.
是什么让极具情感显著性的事件能够将记忆深深烙印下来？
What is it about very emotionally salient events that allow memories to get stamped in?
我们的大脑在过去的二百五十万年中进化出了一种保护机制，你需要关注并记住某些事情以保障生存。
There is this protective function of our brains that has evolved over the last two point five million years that you need to pay attention and remember certain things for your survival.
如果发生了可怕的事情，或者非常吓人的事情，你会记住它。
If something terrible happens, if something very scary happens, you remember that.
那种恐惧，以及对所有这些事情的记忆。
And that fear and that memory of all those things.
我的意思是，举一个例子。
I mean, have one.
当我住在华盛顿特区时，有一次周日下午我去NIH上班。
When I lived in Washington, DC, I went to work at NIH on a Sunday afternoon.
我回来时，刚拐到公寓门口，发现门被撬开了。
I came back and when I rounded the corner to my door of my apartment, it was crowbarred in.
有人用撬棍撬开我的门，偷走了我公寓里最值钱的东西。
Somebody had taken a crowbar, opened up my door, and stole the nicest things in my apartment.
从那以后，每当我拐到那个角落，那个记忆依然挥之不去。
Ever since then, whenever I rounded that corner, I still had that memory.
这太糟糕了，因为每次回家时，它都会让我陷入极度不安的状态。
It was terrible because, you know, it put me in a terrible state when I was just coming home.
这是一种生存机制。
And that's a survival mechanism.
你希望对潜在的危险保持警觉吗？
Do you want to, be alert to possible danger?
当然希望。
Absolutely yes.
所以，这些一次性记忆的一部分，我认为通常是利用这种进化形成的系统，将可能对你构成危险的事情牢牢刻入记忆中。
So part of those one trial memories, I think, is often taking advantage of this evolutionarily developed system to tamp in things that could be potentially dangerous to you into your memory.
因此，你会永远记住这个特定的拐角或这条走廊，因为正是在这里发生了对你来说非常糟糕的事情。
So you forever will remember this particular corner or this hallway because that is where something really bad happened to you.
对于那些试图学习自己并不感兴趣的信息的人，我们能否利用对记忆系统自然运作方式的了解，让这个过程变得更简单？
For people trying to learn information that they're not that excited about, is there something that we can do to leverage knowledge of how the memory system works naturally to make that a more straightforward process?
然后，也许我们可以聊聊你的故事，以及你是如何走到今天这一步的，因为我认为这提供了许多人们可以自行实施的工具。
And then maybe we could talk about your story and how you came to the place you are at now, because I think it provides a number of tools that people could implement themselves.
是的，没错。
Yeah, yeah.
当我正在纽约大学争取终身教职时，正如你所知，这是一个充满压力的过程。
As I was working to get tenure at NYU, and as you know, it's a stress filled process.
他们给你六年时间展示你的成果，而你将在所有同事面前接受评判，要么他们说：‘好的，你可以加入这个圈子了’，要么说：‘抱歉’。
They give you six years to show your stuff and you are judged in front of all your colleagues and either they say, okay, you can join the club or they say, sorry.
因此，我的策略就是：我什么都不做，只管工作。
And so my strategy was I'm just gonna not do anything but work.
我会在这六年里尽我所能努力工作。
I'm going to just work as hard as I can for the six years.
当你只顾工作而没有工作之外的生活时，你会胖25磅，这正是我发生的情况。
And what happens when you work and you don't have any sort of life outside of work, you gain 25 pounds, which is exactly what I did.
而且你会变得非常、非常有压力。
And you get really, really stressed.
于是我决定去度假，参加了一次秘鲁的冒险漂流之旅。
And so I decided to go on vacation, and I did a adventure river rafting trip in Peru.
我独自一人前往，并结识了其他有趣的人。
And so I go by myself and meet other interesting people.
我是这次旅行中最弱的人。
And I was the weakest person on this whole trip.
这让我很尴尬。
It was embarrassing.
我回来后对自己说：好吧，我不能再做最弱的人了。
And I came back and I said, okay, I cannot be the weakest person.
我快四十岁了。
I'm in my late thirties.
我必须做点什么。
I have to do something.
于是我去了健身房。
So I went to the gym.
一年半后，我减掉了25磅。
Fast forward, year and a half, I've lost to 25 pounds.
我为自己感到骄傲，也快乐多了。
So proud of myself, so much happier.
我坐在办公室里，做着你我经常做的事——写一份NIH基金申请，这是我们赖以生存的东西。
And I'm sitting in my office doing what you and I do a lot, which is writing an NIH grant, which is our lifeblood.
不停地写，写，写。
And writing, writing, writing.
这时，一个以前从未出现过的念头浮现在我脑海中——在这六年疯狂写基金申请、争取终身教职的岁月里，我从未有过这样的想法。
And this thought goes through my mind that had never gone through my mind before, during this six years of frantic grant writing when I was trying to get tenure.
那个想法是：今天写基金申请很顺利。
And that thought was grant writing went well today.
这种感觉很好。
That felt good.
但当我仔细想想，我觉得不只是今天。
But when I thought about it, I thought it's not just today.
我的基金申请写作似乎变得越来越顺畅了。
My grant writing seems to have been getting smoother.
我能更长时间地集中注意力。
Like I'm able to focus longer.
这些写作时段对我来说感觉更好了。
The sessions feel better to me.
那时，我生活中唯一改变的事情是，我从一个工作狂变成了一个健身狂人——这虽然是个巨大的改变。
And at that point, the only thing that I changed in my life, it was a huge thing, but I had become a gym rat rather than a workaholic.
就在那时，我作为神经科学家的直觉突然警觉了起来。
And that's when my spidey sense for neuroscientists popped up.
于是我想到：我们对运动对大脑的影响了解多少？
And I said, What do we know about the effects of exercise on your brain?
因为如果仔细想想，我写作能力提升的地方在于能更长时间、更深入地集中注意力，这非常重要。
Because if I think about it, what was better about my writing is I could focus longer and deeper, very important.
我还能记住那些细小的细节——当你试图从屏幕上同时打开的三十篇不同文章中，拼凑出一份百万美元的NIH资助申请时，这些细节就派上了用场。
And I could remember those little details that you try and pull together for your million dollar NIH grant from 30 different articles that you have open on your screen all at the same time.
这就是海马体记忆。
That's the hippocampal memory.
我当时正在研究这个。
I was studying that.
我当时正在撰写关于海马体记忆的资助申请。
I was writing the grants on hippocampal memory.
因此，正是由于我自己的观察，再加上这种——我至今仍记得当时坐在哪个办公室、在哪里顿悟的体验——我开始对运动如何影响前额叶的专注力与注意力功能，以及海马体功能产生了浓厚兴趣。
And so that's when I got really interested in the effects of exercise on both prefrontal focus and attention function and hippocampal function because of my own observation and this kind of, I still remember where I was sitting, which office I was in when I had this revelation.
但真正让我确信这一点的是，就在那段时间，我接到妈妈的电话，她说爸爸身体不舒服，还告诉她，他从七十一便利店开车回家时迷路了——而那个便利店离我长大的家只有七个街区远。
But the thing that really sealed it for me is right around that time, I got a phone call from my mom who said that my dad wasn't feeling well and that he had told her that he got lost driving back from the seven Eleven, which was literally seven blocks from our house that I grew up in.
我知道那是海马体功能。
And I knew that was hippocampal function.
我怀疑是痴呆。
I suspected dementia.
我怀疑，但不愿承认，是阿尔茨海默病，而他确实得了这种病。
I suspected, though didn't wanna admit, Alzheimer's dementia, which he had.
我父亲是工程师，一生不太活跃，但喜欢坐着整天读书。
My dad is the engineer, not so active all his life, but loved and sit and read books all day.
我母亲是运动员。
My mom was the athlete.
她打网球，直到80多岁还打团体网球。
She played tennis, team tennis into her 80s.
到那时，情况开始显现出来。
And it started to show at that point.
我注意到，那些在我大脑中改善的一切，突然在我父亲的大脑中消失了。
I noticed that all the things that were improving in my brain suddenly went away in my dad's brain.
我开始意识到，这不仅仅是为了帮助那些想获得终身教职的人。
And I started thinking, this isn't just something to help somebody who wants to get tenure.
这是能够帮助数以百万计人群的举措，尤其是我们的老年人口。
This is something that could help millions and millions of people, most importantly, our aging population.
发生了什么？
What's happening?
因此，让我每天早上醒来的动力是，我意识到每一次你活动身体时，都会释放出大量的神经化学物质。
And so the thing that makes me wake up in the morning is when I realized that every single time you move your body, you are releasing a whole bunch of neurochemicals.
其中一些我们已经讨论过，比如好心情来自多巴胺、血清素和去甲肾上腺素。
And some of them we've talked about that the good mood comes from dopamine and serotonin and noradrenaline.
但特别在有氧运动时，还会释放一种名为脑源性神经营养因子（BDNF）的生长因子。
But the thing that gets released also, particularly with aerobic exercise, is a growth factor called brain derived neurotrophic factor or BDNF.
这非常重要，因为它直接作用于你的海马体，帮助海马体中产生全新的脑细胞。
And that is so important because what it does is it goes directly to your hippocampus and it helps brand new brain cells grow in your hippocampus.
我们每个人都有这种能力。
We all have that.
即使你是个沙发土豆，也能让你的海马体长出新的脑细胞。
Even if you're a couch potato, you can get new brain cells in your hippocampus to grow.
但如果你经常锻炼，这种规律的BDNF就像是给你的海马体注入了一剂强心针，这意味着我们所有人都有能力让海马体变得更大、更饱满、更蓬松。
But it's like giving your hippocampus a boost with this regular BDNF if you are exercising, which means that we all have the capacity to grow a bigger, fatter, fluffier hippocampus.
因此，我喜欢告诉人们这样一个画面：每次你活动身体，都像是给大脑来了一场美妙的神经化学泡泡浴。
And so what I like to give people is this image of every single time you move your body, it's like giving your brain this wonderful bubble bath of neurochemicals.
发生了什么？
What's going on?
我需要我的去甲肾上腺素、多巴胺、血清素和生长因子的泡泡浴。
I need my bubble bath of noradrenaline and dopamine and serotonin and growth factors.
有了规律的泡泡浴，我在做什么？
And with regular bubble baths, what am I doing?
我在让我的海马体变得又大又饱满又蓬松。
I'm growing a big fat, fluffy hippocampus.
而我无法治愈我父亲的痴呆症，阿尔茨海默病。
And I'm not gonna cure my father's dementia, Alzheimer's dementia.
但你知道吗？
But you know what?
如果我七十岁时拥有一个大而饱满、蓬松的海马体，即使我穿着牛仔裤时它已经开始发挥作用，这种疾病也会更晚才开始影响我形成和保留事实与事件长期记忆的能力，这正是我每天坚持进行三十到四十五分钟有氧运动的动力。
If I go into my seventies with a big fat, fluffy hippocampus, even if I had that in my jeans and it starts to kick in, it's gonna take longer for that disease to start to affect my ability to form and retain new long term memories for facts and events, which is my motivation for getting up and doing my thirty to forty five minutes of aerobic exercise every day.
告诉我们你的日常安排。
Tell us your routine.
你的日常是三十到四十五分钟的，你是骑Peloton健身车吗？
Your routine is thirty to forty five minutes of, are you a Peloton cycler?
这重要吗？
Does it matter?
数据显示，只要你的的心率提升到一定程度，就能对海马体和前额叶皮层产生长期益处，同时也能提高你转移和集中注意力的能力。
The data suggests that as long as your heart rate is getting up for these long term effects on your hippocampus and prefrontal cortex, you also get better at shifting and focusing your attention.
为此，你需要有氧运动。
For that, you need cardiovascular.
我用的是视频健身训练。
And what I use is a video workout.
这些是三十分钟的锻炼，我有时会在开始或结束时再加上十到十五分钟的拉伸。
They are thirty minutes that I sometimes add on a ten to fifteen minute stretch at the beginning or at the end.
但我喜欢这种多样性。
But I love the variety.
有时我会带着哑铃做。
Sometimes I do it with weights.
有时我会不带哑铃做。
Sometimes I do it without weights.
我喜欢踢拳，所以这些视频里有很多踢拳内容。
I love kickboxing, so they have a lot of kickboxing in there.
它完全契合我的日常安排，而且随时可用，我不必专门打扮好去健身房锻炼。
It just fits my routine and it's always there and I don't have to get all dressed up to go to the gym to work out.
这就是我的做法。
So that's what I do.
到目前为止，我相信你们很多人都听过我说，我已经连续十多年服用AG1了。
By now, I'm sure that many of you have heard me say that I've been taking AG1 for more than a decade.
确实如此。
And indeed that's true.
我早在2012年开始服用AG1的原因，以及我至今每天仍在服用的原因，是因为据我所知，AG1是市场上质量最高、成分最全面的基础营养补充剂。
The reason I started taking AG1 way back in 2012, and the reason why I still continue to take it every single day is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.
这意味着它不仅含有维生素和矿物质，还包含益生菌、益生元和适应原，以弥补你饮食中可能存在的任何缺口，同时为繁忙的生活提供支持。
What that means is that it contains not just vitamins and minerals, but also probiotics, prebiotics, and adaptogens to cover any gaps that you might have in your diet while also providing support for a demanding life.
由于AG1含有益生菌和益生元，它还有助于维持健康的肠道菌群。
Given the probiotics and prebiotics in AG1, it also helps support a healthy gut microbiome.
肠道菌群由数万亿个微小微生物组成，它们分布在你的消化道内，影响着你的免疫状态、代谢健康、荷尔蒙健康以及其他诸多方面。
The gut microbiome consists of trillions of little microorganisms that line your digestive tract and impact things such as your immune status, your metabolic health, your hormone health, and much more.
规律服用AG1有助于改善我的消化，增强免疫系统，并确保我的情绪和精神专注力始终处于最佳状态。
Taking AG1 consistently helps my digestion, keeps my immune system strong, and it ensures that my mood and mental focus are always at their best.
AG1现在推出了三种新口味：浆果味、柑橘味和热带味。
AG1 is now available in three new flavors, berry, citrus, and tropical.
虽然我一直很喜欢AG1的原味，尤其是加一点柠檬汁后，但我现在特别喜欢新的浆果味。
And while I've always loved the AG1 original flavor, especially with a bit of lemon juice added, I'm really enjoying the new berry flavor in particular.
味道很棒。
It tastes great.
但话说回来，我确实喜欢所有口味。
But then again, I do love all the flavors.
如果你想尝试AG1和这些新口味，可以前往drinkag1.com/huberman领取特别优惠。
If you'd like to try AG1 and try these new flavors, you can go to drinkag1.com/huberman to claim a special offer.
目前，AG1正在免费赠送六份AGZ的试用装，AGZ是AG1新推出的睡眠配方，顺便说一句，效果非常好。
Right now, AG1 is giving away six free sample packs of AGZ, which is AG1's new sleep formula, which by the way is fantastic.
这是我唯一服用的睡眠补充剂。
It's the only sleep supplement I take.
它让我不再需要服用各种药片，我的睡眠质量也从未如此好过。
It eliminates the need for all these pills and my sleep has never been better.
这项特别优惠包括六份AGZ免费试用装，以及你的首次订阅附赠三份AG1旅行装和一瓶维生素D3K2。
The special offer gives you six free samples of that AGZ, as well as three AG1 travel packs and a bottle of vitamin D3K2 with your first subscription.
立即前往drinkag1.com/huberman开始体验。
Just go to drinkag1.com/huberman to get started.
所以，想象一下你的早晨例行程序，你进行了有氧运动。
So let's imagine your morning routine, you do your cardiovascular exercise.
好的，所以你在增加血液循环。
Okay, so you're pumping more blood.
这就是心率升高的定义。
That's the definition of a higher heart rate.
随着时间推移，心脏的每搏输出量会增加。
Stroke volume of the heart goes up over time.
你大脑的血流量正在增加。
You're So getting blood flow of the brain is increasing.
我们是否知道这种变化如何转化为释放更多BDNF的信号？
Do we know how that gets translated to a signal to release more BDNF?
是的。
Yeah.
在讨论有氧运动之前，我总是喜欢从最少的运动量开始，因为我想让人获得真正有用的效果，我不希望人们说：‘天啊，我讨厌出汗。’
Before I go into the aerobic thing, I always like to start with the least amount of exercise to get something really useful because I don't want people to say, oh god, I hate, you know, sweating.
我不想再听了。
I don't wanna listen anymore.
所以我总是喜欢从研究说起，这些研究表明，仅仅十分钟的户外散步就能改善你的情绪。
So so I always like to start with studies have shown that just ten minutes of walking outside can shift your mood.
这正是你所获得的神经化学‘泡泡浴’的一部分，包括多巴胺、血清素和去甲肾上腺素。
That is part of that neurochemical bubble bath that you're getting, dopamine, serotonin, noradrenaline.
十分钟，任何人都能走十分钟。
And ten minute and anybody can walk for ten minutes.
所以，对于所有在想：我最少需要做多少才能获得这些大脑益处的人而言？
And so that is, for all of you thinking that out there, what is the minimum that I could get some of these brain effects?
十分钟的散步。
10 of walking.
这种最低限度的身体活动就能为你带来情绪上的改善。
That minimum amount of movement in your body can get you those mood effects.
但那庞大的、丰满的海马体呢？
But what about the big, fat, fluffy hippocampus?
那表现更好的前额叶皮层呢？
What about the better performing prefrontal cortex?
这时你就需要有氧运动了。
That's where you start to need the cardio workout.
根据我对文献的阅读，目前还没有足够的研究直接比较拳击、跑步与其他任何有氧运动之间的差异。
And from my reading of the literature, there haven't been enough studies directly comparing contrasting kickboxing with running, with whatever other cardio that you need to do.
但任何进行的有氧运动都会产生这些积极效果。
But any cardio workout that is done has these positive effects.
因此，我的理解是，无论你以何种方式让心率提升——包括快走，快走也能提升心率——都是有益的。
So I'm gonna say my interpretation of that is that whatever way you get your heart rate up, including a power walk, a power walk can get your heart rate up, that is beneficial.
目前研究已经发现了两条从身体运动到增加BDNF（一种促进海马体新神经元生长的神经营养因子）的通路。
And what is happening, there are two pathways that have been studied about how you go from moving your body to more BDNF, that neurotrophin that's increasing the growth of new hippocampal brain cells.
这两条通路如下。
The two pathways are the following.
第一条是一种肌因子，即由肌肉释放的蛋白质。
One is a myokine, which is a protein released by the muscles.
所以不是你的心脏。
So and not your heart.
这些是人体内的横纹肌。
These are striated muscles in your body.
因此，关于跑步，有一些研究是在大鼠的跑步轮上进行的。
And so by running, these were studies done in rats on running wheels.
研究表明，跑步的大鼠释放了更多的这种肌因子。
They showed that the running rats had more of this myokine released.
这种肌因子穿过血脑屏障，进入了大脑内那高度保护的血液循环中。
The myokine passed the blood brain barrier, so it got into the rarified, very protected bloodstream inside the brain.
而这种肌因子刺激了大脑中BDNF的释放。
And that myokine stimulated the release of BDNF in the brain.
这是第一条通路。
That's pathway number one.
第二条通路来自肝脏，因为运动通常是一种压力。
Pathway number two comes through the liver because exercise is a stress generally.
我们怎么知道的？
How do we know that?
当我们运动时，皮质醇就会释放。
Well, cortisol is released whenever we exercise.
我们需要血液中的糖分。
We need that sugar in our blood.
这就是生理机制的工作原理。
And so that's how the physiological mechanisms work.
因此，有一种酮体叫β-羟基丁酸，长期以来我们知道它在运动时由肝脏释放。
And so there is a ketone, beta hydroxybutyrate, that we've known for a very long time that gets released by the liver during exercise.
我们也知道这种特定的酮体能够穿过血脑屏障，并且是BDNF的另一种刺激物。
And we also know that that particular ketone passes that blood brain barrier and it's another stimulant for BDNF.
因此，最终的共同通路似乎是海马体中的BDNF刺激。
So kind of the final common pathway seems to be BDNF stimulation in the hippocampus.
这是唯一的途径吗？
Is it the only one?
可能不是，但这是研究得最清楚的一个。
Probably not, but that's the one that has been studied most clearly.
所以它来自我们所有的生理系统。
So it comes from all of our physiological systems.
我们的肌肉在活动，我们的肝脏对运动的压力做出反应。
Our muscles working, our liver responding to the stress of exercise.
那它在做什么呢？
And what is it doing?
它正在提供更多的BDNF前体，让它们进入我们的大脑，从而引发BDNF的激增，这正是你每次运动时所获得的‘泡泡浴’的一部分。
It is giving more BDNF precursors to get into our brain to cause the up spike of BDNF, which is part of your bubble bath that you're getting every time you move.
关于新神经元的问题，你经常听到。
This issue of new neurons is one that you hear a lot.
你知道，神经发生，你正在长出新的神经元，新的神经元。
You know, neurogenesis, you're to grow new neurons, new neurons.
据我了解，啮齿类动物的研究非常明确：在跑轮上多跑动可以触发神经发生，即新神经元的诞生，并将新神经元添加到海马体中。
And my understanding is that the rodent literature is very clear, running more on a wheel can trigger neurogenesis, literally the birth of new neurons and the addition of new neurons to the hippocampus.
而在人类中，我认为这一直有些争议。
And in humans, I think it's been a bit controversial.
是的。
Yes.
其他人则说，绝对不是，成人大脑中确实新增了神经元。
Other people say, Absolutely, no, there are new neurons added to the adult brain.
我没有深入研究过这方面的文献。
I haven't followed that literature down to the detail.
嗯。
Yeah.
但我记得有一项研究，我认为没有争议，那就是萨尔克研究所的拉斯蒂·盖奇所做的工作，他们实际上向一些晚期癌症患者的大脑中注射了一种染料标记物，这些患者非常慷慨地同意在去世后捐赠大脑进行解剖。
But I do remember one study that I don't think is contested, which is the work of Rusty Gage at the Salk Institute, where they actually injected a sort of dye type marker into the brains of terminally ill humans who very graciously offered to have their brains removed and dissected after death.
在一些非常年老的晚期患者中，他们确实观察到了海马体中新生神经元的证据。
And in some cases, very old terminally ill humans, they did see evidence for new neurons being born in the hippocampus.
对。
Right.
我还能相信这个观点吗？
Can I trust that idea still?
这被普遍接受吗？
Is that generally accepted?
在那项研究之后，虽然已经过去很久了，但后来出现了更多近期的研究，尽管仍有争议，但利用比当年鲁斯蒂·盖奇研究更先进、更精确的技术，表明并证明了在人类成年大脑中，甚至到九十多岁仍会产生新的神经元。
Well, so after that study, which was quite a while ago, there are more recent studies, still controversial, but showing and demonstrating using even new and better techniques than were used in that original Rusty Gauge study, which was groundbreaking at the time, that suggest and I think show that there are new neurons born in adult human brains into the ninth decade of life.
所以他们不仅做了这项研究，我认为这些患者当时大约六十多岁，后来死于癌症。
So they not only did this, I think those patients were in their 60s, then they died of cancer.
但这些新的研究着眼于整个时间线，我们能否看到？
But these new studies looking across the timeline, can we see?
因为另一个问题是，也许你在二十岁时有一些新神经元，但当你年纪大了，可能需要这些新神经元时，却已经没有新神经元生成了。
Because the other thing was, yeah, maybe you have some when you're 20, but by the time you're older and you might need these new neurons, you have no new neuron growth.
而这些研究似乎表明：是的，确实有。
And so these studies seem to suggest that yes, yes, you did.
是的，确实有。
Yes, you do.
而且我们所有人都会，即使到了老年。
And we all do, even into old age.
如果您愿意的话，能否告诉我们运动对记忆的一些具体影响？
If you would, could you tell us about some of the more specific effects of exercise on memory?
当然可以。
Absolutely.
让我先谈谈运动对大脑的即时影响，也就是所谓的急性效应。
Let me start with kind of the immediate effects, acute effects as they're called, of exercise on the brain.
也就是说，一次性的运动锻炼对你的大脑有什么作用？
So this is asking, what does a one off exercise session do for your brain?
已经证实了三大主要效应。
And there are three major effects that have been reproduced.
我在我的实验室里观察到了，许多实验室也都重复出了这些结果。
I've seen it in my lab, many labs have reproduced this.
这通常是一次有氧运动，持续三十到四十五分钟。
This is usually an aerobic type exercise session, thirty to forty five minutes.
你会得到情绪的提升，非常一致。
What you get is that mood boost, very, very consistent.
你前额叶功能得到改善，通常通过斯特鲁普测试来评估，这是一种要求你以特定方式切换和集中注意力的测试。
You get improved prefrontal function, typically tested with a Stroop test, which is a test that asks you to shift and focus your attention in specific ways.
这是一项具有挑战性的任务，主要依赖于前额叶皮层。
It's a challenging task and clearly dependent on the prefrontal cortex largely.
反应时间有显著改善。
And significant improvements in reaction time.
因此，你的反应速度——通常是运动型的，但也是认知运动反应——得到了提升。
So your speed at responding, often a motor kind of, but cognitive motor response is improved.
我进行了一项尚未发表的研究，观察了30分钟适合各年龄段的锻炼对从20多岁到90多岁受试者的影响。
One of the unpublished studies that I did looking at the effects of thirty minutes of age appropriate workout in subjects ranging in age from their 20s all the way up to their 90s.
那么，我最一致地观察到了哪些现象呢？
So what are the things that I saw most consistently?
无论年龄如何，每个人的焦虑、抑郁和敌意评分都降低了，这一点非常重要。
Irrespective of your age, everybody got a decreased anxiety and depression and a hostility score, which is very important.
所以这不仅仅是降低你的焦虑和抑郁，还包括降低你的敌意水平。
So it's not just decreasing your anxiety and depression, but decreasing your hostility levels.
让世界变得更美好。
Making world a better place.
让世界变得更美好。
Making the world a better place.
精力感提升了。
Energy, the feeling of energy went up.
我们发现，在老年群体中，甚至比在年轻群体中，我们在斯特鲁普任务和埃里克森弗拉纳任务上的表现都有所提高，后者是另一种依赖于高度集中注意力辨别不同字母的任务。
And what we found is in the older population, even more than in the younger population, we saw improved performance on both Stroop and Erickson Flanker task, which is another task dependent on really focusing in on different letters and paying attention to what letter is being shown.
这些效果都是持续一致的。
So these are consistent effects.
它们能持续多久？
How long do they last?
我实验室发表的一项研究表明，运动的即时效果可持续长达两小时。
One of the studies that I did publish in my lab showed that the immediate effects of exercise lasted up to two hours.
不幸的是，这是我们能维持的最长时间了。
Unfortunately, that was the longest that we lasted.
我们仍然停留在两小时。
We're still there at two hours.
所以这真是物超所值。
So that's a pretty big bang for your buck.
确实如此。
That is.
三十分钟。
One thirty minute.
所以这告诉我，早上锻炼可能有特殊效果。
So what this tells me is that exercising early in the day may have a special effect.
对。
Right.
我知道有很多父母，他们只是说：你看，我有个孩子。
I know there are moms and dads out there and they just say, Look, I have a kid.
孩子比我自己锻炼更重要。
The kid's more important than my doing my exercise.
所以只要你能锻炼，无论什么时候做都会有好处。
So you will get benefits if you do it whenever you can.
这太棒了。
So that's great.
为你点赞。
More power to you.
但所有神经科学数据都表明，锻炼的最佳时间是在你每天需要以最重要方式使用大脑之前。
But what all the neuroscience data suggests is the best time to do your exercise is right before you need to use your brain in the most important way that you need to use it every day.
因此，对我们大多数人来说，早晨是有益的。
And so that is why the morning for most of us is beneficial.
这就是我为什么选择早上锻炼，我很幸运能够做到这一点。
That's why I do it in the morning, I'm lucky enough to be able to do that.
我还想强调一下，我很想听听你对记忆和记忆力衰退的一般看法。
I also want to emphasize, I'd love to get your thoughts on just memory and memory loss in general.
根据我对文献的理解，我们在50多岁或60多岁时，开始注意到记忆上的一些小问题。
My understanding of the literature is that somewhere in our 50s or 60s, we start noticing little hiccups in
记忆。
memory.
但
But
我不得不想象，如果一个人一生都在坚持锻炼，这将有助于缓解部分这种现象，因为BDNF以及其他下游效应。
I have to imagine that doing the exercise throughout one's entire life is going to help offset some of this simply because of BDNF and other downstream effects.
是的。
Yeah.
首先，我想分享一项我最喜欢的研究，这是一项针对瑞典女性的纵向研究。
First, I want to share one of my favorite studies, which is a longitudinal study done in Swedish women.
这项研究发表于2018年。
And this was published in 2018.
他们在20世纪60年代找到了300名40多岁的瑞典女性。
And what they did was back in the 1960s, they found women, 300 Swedish women in their 40s.
他们将这些女性分为低体能、中等体能和高体能三类。
And they characterized them as low fit, mid fit, high fit.
明白吗？
Okay?
四十年后，他们再次找到了这些女性。
And then forty years later, they came back and found these women.
她们一直过着自己的生活。
They let them live their lives.
他们调查了这些女性在40多岁时体能水平不同，后来发生了什么变化。
And they asked what happened to these women as a function of whether they were low fit, mid fit, high fit in their 40s.
她们现在都八十多岁了。
They're now in their 80s.
他们发现，与低体能或中等体能的女性相比，高体能的女性在晚年多获得了九年良好的认知能力。
And what they found was that relative to the low fit or mid fit women, the women that were high fit gained nine more years of good cognition later in life.
但这并不是一项随机对照研究。
Now, is not a randomized controlled study.
这是一项相关性研究。
This is a correlational study.
但它与我们今天讨论的所有内容一致吗？
But does it agree with everything that we've been talking about today?
是的。
Yes.
它是否支持这样一个观点：那些体能状况良好的女性在整整四十年里，持续不断地为大脑做着这种‘泡泡浴’？
Does it agree with this idea that the women that were high fit were giving their brains this bubble bath very, very regularly for that entire forty years?
并因此构建了她们庞大、丰满、美丽的海马体。
And that built up their big, fat, beautiful hippocampi.
是的，确实如此。
Yes, it does.
所以这是我最喜爱的研究之一。
So that's one of my favorite studies.
是的。
Yeah.
另一个坚持锻炼的原因。
Another cause for getting the exercise in consistently.
是的。
Yes.
当我开始从事锻炼研究时，所有人都在研究65岁或以上的人，因为那是认知衰退开始的时候。
So when I jumped into the exercise work, everybody was studying people 65 or older because that's when cognitive decline begins.
如果锻炼有助于认知，那确实说得通。
And if the idea is exercise can help you with your cognition, then makes sense.
然而，我想，嗯，这很好。
However, I thought, well, you know, it's great.
那里已经有很多研究了。
There's lots of work there.
我想知道40多岁、50多岁的人，甚至30多岁和20多岁的人会发生什么。
I wanted to know what happens in people in their forties and their fifties, maybe even their thirties and their twenties.
为什么？
Why?
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因为那是我们人类准备好、愿意并有能力增加锻炼的时期，这能帮助我们在步入六十岁之前构建我们的大脑。
Because that's when we as humans are ready, willing, and able to increase our exercise and gets us set up to build our brains as we go into our sixties.
因此，我做的第一项研究对象是30多岁到50多岁之间体能较低的参与者。
And so the first study that I did looked at low fit participants from their 30s to mid 50s.
我们想提出这个问题：你到底需要多少锻炼才能开始看到益处？
And we wanted to ask this question, how much exercise do you really need to start seeing benefits?
你会看到益处吗？
Do you see benefits?
还是说你必须等到出现认知衰退后才能获得益处？
Or maybe you have to wait until you start seeing cognitive decline to get benefits.
那是当时存在的一种理论。
That was one of the theories out there.
这正是我想去探究的。
And so that's what I wanted to do.
因此，我们进行了为期三个月、每周两到三次的有氧运动。
And so what we did was three months of two to three times a week cardio.
那是一个动感单车课程。
It was a spin class.
所以动感单车对有氧运动来说很棒。
So spin classes are great for cardio.
而对照组则是每周两到三次竞争性的文字拼图游戏。
And the comparison group was two to three times a week of competitive video scrabble.
所以他们的平均心率没有变化，但他们必须来我的实验室，像参加动感单车课程一样组成小组。
So no heart rate change, they had to come into my lab and be in a group just like they were in a group for the spin class.
我们在课程开始和结束时对他们进行了认知测试。
We tested them cognitively at the beginning of the end of the session.
我们发现，每周两到三次的有氧运动。
What we found was two to three times a week of cardio.
这些人的体能水平较低，这意味着在实验前三个月内，他们每周的锻炼时间少于三十分钟。
In these people, they were low fit, which means specifically that they were exercising less than thirty minutes a week for the three months previous to the experiment.
所以他们从每周锻炼不到三十分钟，增加到每周两到三次动感单车课程。
So they went from that to two to three times a week of spin class.
我们发现，与视频拼字游戏组相比，他们积极情绪状态的基线水平有所提升。
And what we found was changes in baseline rates of their positive mood states went up relative to the video scrabble group.
他们的身体形象变得更加积极，因为他们进行了锻炼，这非常好。
Their body image got more positive because they were exercising, which is great.
更重要的是，与视频拼字游戏组相比，他们的锻炼动机显著增强，这很棒。
And really important, their motivation to exercise went up significantly compared to the Video Scrabble group, which is great.
你锻炼得越多，就越有动力去锻炼。
So the more you exercise, the more motivated you are to exercise.
那么认知方面呢？
What about cognition?
他们大脑中的认知回路发生了什么变化？
What changed in the cognitive circuits of their brain?
第一，我们在斯特鲁普任务中的表现有所提升，但接下来我要讲的是我最感兴趣的结构——海马体。
Number one, we got improved performance on the Stroop task, but we're headed towards my favorite structure, which is the hippocampus.
我们发现，他们在识别记忆任务中的表现有所提高，这是一种记忆编码任务，即你能否区分我们要求你记住的相似物品？
What we found was improved performance on both a recognition memory task, which was a memory encoding task, And that is, can you differentiate similar items that we're asking you to remember?
还有一个空间情景记忆任务，我们让他们玩类似《毁灭战士》的游戏，进入一个空间迷宫，并在虚拟城市中完成各种任务。
And a spatial episodic memory task where we had them play one of those doom like games when they went into this spatial maze and they had to do things in a virtual city.
他们在那项任务中的表现有所提升，而这经典地依赖于海马体。
Their performance there got better, which is very, very classically dependent on the hippocampus.
因此，进行这项研究让我感到非常满足，因为我一直想回答这个问题。
So it was so satisfying to do this study because I've been wanting to answer this question.
达到这些认知益处所需的最少或可行的运动量是多少？
What is a minimum amount or doable amount of exercise that will get you these cognitive benefits?
现在我可以告诉30到50岁、体能较低的人群：每周锻炼两到三次，这是可行的吗？
And now I can say in thirty to fifty year olds that are low fit, two to three times a week, is that doable?
当然可行。
Absolutely.
如果你体能较低，这会很难吗？
Will it be hard if you're low fit?
是的，这会有挑战性，但绝对可以做到。
Yeah, it's gonna be challenging, but absolutely doable.
这并不意味着你必须成为马拉松运动员才能获得这些益处。
This is not like you have to become marathon runner to get any of these benefits.
你需要做的只是每周规律地运动两到三次，动起来。
This is you have to start moving your body on a regular basis two to three times a week.
这些锻炼每次持续多久呢？
How long are those sessions again?
四十五分钟。
Forty five minutes.
四十五分钟。
Forty five minutes.
是的，四十五分钟，包括五分钟热身和五分钟放松。
Yeah, forty five minutes warm up for five minutes and a cool down for five minutes.
所以实际上只有三十五分钟，三十五分钟的，你知道的，真正锻炼。
So it's really thirty five minutes, thirty five minutes of, you know, they're Yeah.
我真的建议尽量全力以赴
I'd really pushing like to take
短暂休息一下，感谢我们的赞助商 Eight Sleep。
a quick break and acknowledge our sponsor, Eight Sleep.
Eight Sleep 制造智能床垫罩，具备制冷、加热和睡眠追踪功能。
Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
确保获得优质睡眠的最佳方法之一，是让您的睡眠环境温度保持适宜。
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，您的体温实际上需要下降约一到三摄氏度。
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.
而为了醒来时感觉神清气爽、精力充沛，您的体温则需要上升约一到三摄氏度。
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 会根据您的个人需求，在整夜自动调节床垫温度。
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.
我现在睡的就是这个，我非常喜欢。
This is what I'm now sleeping on and I absolutely love it.
它有太多令人惊叹的功能。
It has so many incredible features.
例如，Pod Five有一个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，并在不同的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.
如果你打鼾，它甚至会抬高你的头部，并做出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，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 three fifty dollars 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，最多可节省350美元。
Again, that's eightsleep.com/huberman to save up to $350
我想分享的第二项研究是我刚才描述的那项研究的第二部分，即低适应性人群的部分。
The second study that I wanted to share is part two of that study that I just described, which was the low fit people.
接下来，我们来看中等运动水平的人。
Next, we move to mid fit people.
就像是，那我们呢？
It's like, what about us?
我们已经在锻炼了。
We're already exercising.
增加锻炼量我会受益吗？
Am I gonna benefit from increasing my exercise?
所以，这里我们再次与一家优秀的动感单车工作室合作，他们有很多符合我们定义的中等运动水平人群——每周规律锻炼两到三次。
So here again, we collaborated with a great spin studio that had a whole bunch of mid fit people that by our definition were exercising two to three times a week on a regular basis.
这很棒。
That's great.
所有正在这样做的朋友们，你们应该知道，你们已经在为大脑带来益处了。
All you people out there that are doing that, you should know you're already benefiting your brain.
但我们的问题是：如果邀请他们在未来三个月内，根据自己的意愿在动感单车工作室锻炼，从每周两到三次增加到最多七次，会怎样？
But our question was, what if we invited them to exercise as much as they wanted at the spin studio for three months, from two to three times all the way up to seven times a week.
我们来看看发生了什么。
And let's just see what happened.
对照组，我们要求他们不要改变锻炼习惯。
And the control group, we asked them not to change their exercise.
因此，我们最终得到一组非常完整的数据，从每周锻炼两到三次的中等健身人群，一直到每周锻炼七次的人群。
And so what we ended up with was a nice big array of starting with mid fit people that exercise between staying at two to three times a week, all the way up to seven times a week.
这项研究的结论是：每一滴汗水都算数。
And the bottom line from that study is every drop of sweat counted.
也就是说，你锻炼得越多，每周增加到七次，你的情绪就越好。
That is the more you change and you increase your workout up to seven times a week, the better your mood was.
你的抑郁和焦虑程度更低，积极情绪更多。
You had lower amounts of depression and anxiety, higher amounts of good affect.
你锻炼得越多，海马体记忆也越好。
And the better your hippocampal memory was with the more you worked out.
同样，这项研究持续了三个月。
Again, this was for three months.
我也非常喜欢这一点，因为它赋予了那些经常锻炼却还在怀疑的人力量——我真的需要这样做吗？这真的对我有帮助吗？
So I love that too, because it gives power to those of us that are regularly exercising and wondering, do I really need to, I mean, is it really gonna help me?
答案是肯定的。
And the answer is yes.
我的意思是，并不是所有人都能每周去动感单车课上七次。
I mean, not all of us can exercise, go to a spin class seven times a week.
但我喜欢这个信息：我们的身体对锻炼是有反应的。
But I love the message that our body is responsive to that.
你可以通过更高强度的锻炼，获得更好的海马体功能和更佳的整体基础情绪状态。
And you can get better hippocampal function, better overall baseline mood affect with a higher level.
所以这对中等健身水平的人也同样有效。
So it works for the mid fit people as well.
那么，自我肯定——对自己说一些积极的话，或者锻炼本身——除了锻炼之外，对情绪、自我形象、记忆和大脑功能有什么价值吗？
What is, if any, the value of affirmation, of telling yourself something positive about yourself or of exercise on not the exercise itself, but on mood, self image, memory, and brain function?
是的。
Yeah.
我研究过这个，因为我本人也是认证的健身教练，我教授的健身形式叫做Intensati。
I looked into this because I am also a certified exercise instructor and the form of exercise that I teach is called Intensati.
这是一种由杰出的健身教练帕特里夏·莫雷诺开发的锻炼方式。
It's a form of exercise that was developed by this amazing fitness instructor, Patricia Moreno.
她将来自踢拳、舞蹈、瑜伽和武术的身体动作与积极的口头肯定相结合。
And she combined physical movements from kickbox and dance and yoga and martial arts with positive spoken affirmations.
因此，当你像在踢拳课上那样前后出拳时，你不仅仅只是出拳。
So each move, if you're punching back and forth as you would do in a kickbox class, you don't just punch.
你会说一些像‘我现在很强壮’这样的话，每个出拳都伴随着一个词。
You say something like, I am strong now, which every punch is associated with the word.
而且，你可以为自己设计一套与动作搭配的肯定语句。
And, you know, you you can create your own series of affirmations with the moves that you put together.
用你自己的声音说出那些你平时很少对自己讲的话，这种做法很有意义。
There's something about the declaration using your own voice of saying things that you don't often say to yourself.
比如‘我很强壮’、‘我充满灵感’、‘我相信我会成功’，这些都是你可能会说的肯定语。
Like, I'm strong, I'm inspired, I believe I will succeed, are all the kinds of affirmations you say.
于是我开始研究关于积极肯定语的已有研究。
And so I started to look into what was known about affirmations.
很明显，已有文献表明，积极的肯定语——无论是说出来还是读出来——都能改变情绪。
And it was clear that there was a literature showing that positive affirmations, saying them or reading them could change mood.
它真的能让你养成对自己说好话的习惯。
It really gets you into a habit of saying good things about yourself.
然后你开始意识到，天啊，我对自己太苛刻了。
And then you start to realize, oh my God, I'm so mean to myself.
我脑子里充满了对自己的负面想法，这也是我特别喜欢这种锻炼方式的另一个原因。
I have lots of negative thoughts going on about myself in my head, which was part of the other reason why I loved this particular form of exercise.
所以在Intensati中，你不仅能从积极的口头肯定语中获得情绪提升，还能获得我们整个播客一直讨论的运动带来的大脑和情感上的其他益处，因为这还是一场大汗淋漓的锻炼。
So what you get in Tensati is the mood boost from the positive spoken affirmations together with all the other brain and affect boosts that we've been talking about for this whole podcast from the exercise, because it's a sweaty workout as well.
所以。
So.
有意思。
Interesting.
我想谈谈冥想。
I'd like to touch on meditation.
嗯。
Yeah.
听起来你发现了一个能真正对我们有益的冥想最低阈值。
Sounds like you've discovered a close to minimum threshold of meditation that can really benefit us.
是的，是的。
Yeah, yeah.
所以你能给我们讲讲这项研究吗？
So maybe you could tell us about that study.
一项非常实用的研究。
Very practical study.
只需十分钟，不是三十分钟，也不是一小时的冥想。
Just ten minutes, not thirty minutes, not an hour meditation.
那太难了。
That's too hard.
十分钟的引导冥想。
Ten minutes guided meditation.
这是一种身体扫描，非常基础，但容易跟随。
It's a body scan, very basic, but easy to follow kind of meditation.
我们在这之前和之后考察了认知效果。
We looked at cognitive effects before and after this.
这是持续八天的每日冥想，实际上是十二分钟的身体扫描冥想。
It was eight weeks of daily It was actually twelve minute meditation, twelve minutes of body scan meditation.
我们发现压力反应显著降低。
And what we found was significant decreases in stress response.
因此，我们进行了斯特耶压力测试，以观察你在面对意外压力情境时的反应。
So we did the Stryer stress test to see how you responded to an unexpected stressful situation.
冥想者的表现好得多。
The meditators did much better.
他们的情绪更好，认知表现也更优。
Their mood was better and their cognitive performance was also better.
我知道有很多证据表明冥想是有益的。
I know there's so much evidence that meditation is beneficial.
是的。
Yes.
你觉得它是如何起作用的？或者你认为它在做什么？
How do you think it's working or what do you think it's doing?
我认为，当我们定期进行十分钟或十二分钟的身体扫描冥想时——每天十分钟、十二分钟——最重要的是培养习惯和练习专注于当下。
I think that one of the most important things that gets worked when we are doing a simple ten minute or twelve minute body scan meditation regularly, this ten minutes a day, twelve minutes a day, is the habit building and the practice of focusing on the present moment.
我认为，对于现代人来说，这非常困难。
I think that is very hard for us modern humans to do.
如果你学会了这样做，它就会成为你一整天的有力工具。
If you know how to do that, that gives you this powerful tool for the rest of your day.
你不会被困在我们许多人那种对未来的恐惧思维中，也不会反复回味糟糕的过去，而是能够享受当下的每一刻。
You're not locked into that fearful future thinking that so many of us have, or that just reliving of a terrible past, but you could enjoy, enjoy the present moment.
除了锻炼和冥想之外，你还有没有其他想让人们做的、以提升注意力的事情？
Are there any other things besides exercise and meditation that you would like to see people do in terms of trying to increase their powers of attention?
所以，我认为现在每个人都可以立即使用的三大工具，来提升他们专注 desired 目标的能力，其中包括锻炼，原因我们已经讨论过。
So I would say the top three tools that everybody right this minute today can use to up their capacity to attend where they want to include exercise for the reasons we've talked about.
它对前额叶皮层的功能有直接影响。
It has a direct effect on functioning of the prefrontal cortex.
冥想也是如此，已有明确的临床研究证明，它能提高专注力，尤其是专注于当下的能力。
Meditation also, clear clinical studies showing improved ability to focus and particularly focus on the present moment.
第三点必须是睡眠。
And the third has to be sleep.
睡眠对所有核心认知功能都至关重要，包括注意力、创造力以及基本的大脑功能。
It is so important for all core cognitive functions, including attention, including creativity, including just good basic brain function.
因此，锻炼、冥想和睡眠能帮助你更好地学习、记忆和表现，而如果你生活中缺乏这三者，就做不到这一点。
So exercise, meditation, sleep can help you learn, retain, and perform better than if you do not have these three things in your life.
温迪，非常感谢你在大学体系中的领导力，感谢你在公共教育领域的领导力，以及你在记忆和神经回路方面数十年的重要工作，这些内容今天我们也必须了解。
Wendy, thank you so much for your leadership in the university system, for your leadership in public education, for the decades of important work on memory and neural circuitry, which we've got to learn about today as well.
非常非常感谢你。
Thank you ever so much.
谢谢你，安德鲁。
Thank you, Andrew.
有趣的对话。
Fun conversation.
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