必备：运用科学工具理解并提升记忆力

欢迎来到休伯曼实验室精华版，在这里我们会回顾过往的节目，为您提供最有效且可操作的、基于科学的身心健康管理与表现提升工具。

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 of neurobiology and ophthalmology at Stanford school of medicine.

今天，我们将重点讨论记忆，特别是如何提升您的记忆力。

Today, are discussing memory in particular, how to improve your memory.

我们不断受到各种物理刺激的冲击：皮肤上的触感、眼睛接收到的光线、甚至皮肤接触到的光线、气味、味道以及声波。

We are constantly being bombarded with physical stimuli, patterns of touch on our skin, light to our eyes, light to our skin for that matter, smells, tastes, and sound waves.

所有这些感官刺激都会被你的神经系统——包括你的大脑、脊髓，以及它们与身体各器官的连接，还有身体各器官反馈回大脑和脊髓的通路——转化为电信号和化学信号。

Each one of, and all of those sensory stimuli are converted into electricity and chemical signals by your so called nervous system, your brain, your spinal cord, and all their connections with the organs of the body and all the connections of your organs of the body, back to your brain and spinal cord.

例如，你现在能听到我说话，这意味着你在感知我的声音，但你很可能忽略了皮肤与你所坐或所站表面之间的接触感。

For instance, if you can hear me speaking right now, you are perceiving my voice, but you are also most likely neglecting the feeling of the contact of your skin with whichever surface you happen to be sitting or standing on.

只有通过感知环境中少数、一小部分的感官事件，我们才能理解周围的世界。

It is only by perceiving a subset, a small fraction of the sensory events in our environment that we can make sense of the world around us.

否则，我们会被任何一刻发生的无数信息彻底淹没。

Otherwise we would just be overwhelmed with all the things that are happening in any one given moment.

记忆本质上是一种偏见，它会让过去的感知在未来再次重现。

Now memory is simply a bias in which perceptions will be replayed again in the future.

这看起来可能非常简单，但它引发了一个非常有趣的问题，我们之前讨论过：为什么我们会记住某些事情，而忘记其他事情？

Now, this might seem immensely simple, but it raises this really interesting question, which we talked about before, which is why do we remember certain things and not others?

因为根据我刚才所说的，你在生活中时时刻刻都在经历各种事情。

Because according to what I've just said, as you go through life, you're experiencing things all the time.

你不断受到感官刺激的冲击。

You're constantly being bombarded with sensory stimuli.

这些感官刺激中，只有一部分被你感知到，而只有其中一部分感知会被固化为记忆。

Some of those sensory stimuli you perceive, and only some of those perceptions get stamped down as memories.

今天，我将教你某些事物是如何被固化为记忆的。

Today, I'm going to teach you how certain things get stamped down as memories.

我还会教你如何利用这一过程，更好地记住你想要记住的信息。

And I'm going to teach you how to leverage that process in order to remember the information that you want far better.

我们记住的或想要记住的每一件事，都通过紧密、中等或非常遥远的关联与某事物相连。

Each individual thing that we remember, or that we want to remember is linked to something by either a close, a medium, or a very distant association.

事实证明，这一点非常重要，我知道你们很多人会阅读或接触到一些旨在帮助你增强记忆的项目。

This turns out to be immensely I know many of you will read or will encounter programs that are designed to help you enhance your memory.

你们知道，有些天才能够记住满屋人的五十个名字，或者记住一堆新奇物品的名字，甚至不同语言中的名字。

You know, you have these phenoms that can remember 50 names in a room full of people, or they can remember a bunch of names of novel objects, or maybe even in different languages.

而这些通常都是通过关联实现的。

And oftentimes that's done by association.

因此，人们会想出一些小的心理技巧，通过某种对他们有意义的方式，将单词的发音或含义联系起来，从而增强记忆。

So people will come up with little mental tricks to either link the sound of a word or the meaning of a word in some way that's meaningful for them and will enhance their memory.

这种方法确实可以做到，当我们看到时也会感到惊叹。

That can be done and is impressive when we see it.

对于那些能做到这一点的人，恭喜你们，但我们大多数人做不到，或者至少需要付出大量努力和训练。

And for those of you who can do that, congratulations, most of us can't do that, or at least it requires a lot of effort and training.

然而，我们可以利用神经系统本身的自然生物学机制，来增强对特定感知和特定信息的学习与记忆。

However, there are things that we can do that leverage the natural biology of our nervous system to enhance learning and memory of particular perceptions and particular information.

那么，让我们来谈谈增强记忆的技巧。

So let's talk about tools for enhancing memory.

现在有一种方法，毫无疑问是有效的，那就是重复。

Now there's one tool that it's absolutely clear works, works, and that's repetition.

你重复某件事或背诵某内容的次数越多，未来就越有可能记住它。

The more often that you perform something or that you recite something, the more likely you are to remember it in the future.

尽管这看起来显而易见，但值得思考一下重复时究竟发生了什么。

And while that might seem obvious, it's worth thinking about what's happening when you repeat something.

但我说的‘发生了什么’，是指神经层面的变化。

But when I say what's happening, I mean at the neural level.

实际上，你是在促进特定神经回路中某些神经元链的放电，对吧？

What's happening is that you are encouraging the firing of particular chains of neurons that reside in a particular circuit, right?

也就是说，神经元A、B、C、D按照特定顺序反复激活。

So a particular sequence of neurons playing neuron A, B, C, D played in that particular sequence over and over and over again.

随着重复次数增加，这些神经连接也会得到更强的强化。

And with more repetitions, you get more strengthening of those nerve connections.

大多数人的问题在于，要么没有耐心，要么没时间，有时确实没时间，因为他们正面临必须记住和学习的截止期限，或者他们只是希望更高效、更快地记住事物。

The problem for most people is that they either don't have the patience, they don't have the time, and sometimes they literally don't have the time because they've got a deadline on something that they're trying to remember and learn, or they simply would like to be able to remember things better in general, remember them more quickly.

这种通过加速重复学习来提升学习效率的过程，能让你的学习曲线不再是从必须重复一千次，逐渐减少到每天重复1750次、500次、300次，最终降到无需重复，对吧？

This process of accelerating repetition based learning so that your learning curve doesn't go from having to perform something a thousand times, and then gradually over time, it's seventeen fifty times a day, 500 times a day, 300 times a day, and down to no repetitions, right?

你可以只在第一次和每次做这件事的时候，就直接完成它。

You can just perform that thing the first time and every time.

确实有一种方法可以改变这条曲线，让你能更快地建立与生成记忆或行为相关的神经元之间的更强连接。

Well, there is a way to shift that curve so that you can essentially establish stronger connections between the neurons that are involved in generating that memory or behavior more quickly.

怎么做呢？

How do you do that?

要回答这个问题，我们必须看看詹姆斯·麦高赫和拉里·卡希尔的出色研究。

Well, in order to answer that, we have to look at the beautiful work of James McGaugh and Larry Cahill.

詹姆斯·麦高赫和拉里·卡希尔在数十年间进行了大量实验，真正确立了如何更快地提升记忆能力。

James McGaugh and Larry Cahill did a number of experiments over several decades really that really established what's required to get better at remembering things and to do so very quickly.

他们评估了压力以及与压力相关的特定神经化学物质，如何提升我们学习信息的能力——不仅限于情绪性信息，而是所有类型的信息。

They evaluated the capacity for stress and for particular neurochemicals associated with stress to improve our ability to learn information, not just information that is emotional, but information of all kinds.

我想短暂休息一下，感谢我们的赞助商Eight Sleep。

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

Eight Sleep 制造智能床垫罩，具有制冷、加热和睡眠追踪功能。

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

确保你获得良好睡眠的最佳方法之一，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，你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 会根据你的个人需求，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.

我现在睡的就是这个，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.

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，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 可运往全球许多国家，包括墨西哥和阿联酋。

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

再次强调，访问 eightsleep.com/huberman 可节省最高 350 美元。接下来，我将简要介绍一些在动物模型中进行的实验，以及在人类受试者中进行的实验。

Again, that's eightsleep.com/huberman to save up to $350 So I'm going to describe some experiments done in animal models just very briefly, and then experiments done on human subjects.

如果你把一只大鼠或小鼠放在一个竞技场中，其中某个位置会给予电击，第二天你移除电击装置后让动物在竞技场内自由活动，这只动物会很自然地避开曾经遭受电击的区域，这被称为条件性位置厌恶。

If you take a rat or a mouse and put it in an arena where at one location, the animal receives an electrical shock, and then you come back the next day, you remove the shock evoking device and you let the animal move around that arena, that animal will quite understandably avoid the location where it was shock, so called conditioned place aversion.

这种避开特定区域的效果只需一次试验就能形成。

That effect of avoiding that particular location occurs in one trial.

这是一个单次学习的绝佳例子。

That's a good example of one trial learning.

因此，某种方式下，动物知道它在那个地方被电击过。

So somehow the animal knows that it was shocked at that location.

它记得这是依赖海马体的学习过程。

It remembers that it is a hippocampal dependent learning.

它们在第一次经历后就会记住，每次都会记住，除非你阻断了大脑和身体中某些化学物质的释放。

They remember it after the first time and every time, unless you are to block the release of certain chemicals in the brain and body.

我所指的化学物质是肾上腺素、去甲肾上腺素，以及在一定程度上的皮质醇。

And the chemicals I'm referring to are epinephrine, adrenaline, and to some extent cortisol.

现在我们知道，在这种特定的实验情境中，单次学习的效果至少涉及肾上腺素，因为如果研究人员进行完全相同的实验，但引入一种肾上腺素的药理阻断剂，使得肾上腺素在受到电击后仍会释放，却无法与受体结合并发挥其全部生物效应，那么动物就会毫无顾忌地重新回到曾被电击的区域。

Now we know that the effect of getting one trial learning somehow involves epinephrine, at least in this particular experimental scenario, because if researchers do the exact same experiment and they have done the exact same experiment, but they introduce a pharmacological blocker of epinephrine so that epinephrine is released in response to the shock, but it cannot actually bind to its receptors and have all of its biological effects, well, then the animal is perfectly happy to tread back into the area where it received the shock.

这几乎就像它不知道，或者我们不得不假设它不记得自己曾在那个地方被电击过。

It's almost as if it didn't know, or we have to assume that it didn't remember that it received the shock at that location.

所以当你听到这些时，一切似乎都很明显：某个糟糕的事情发生在某个地方，你就不会再回到那个地方；但事实证明，相反的情况也同样成立，也就是所谓的‘条件性位置偏好’：你可以把动物放进一个实验箱，在某个特定位置给它喂食或给予奖励，然后把动物带出去，第二天再放回去，不再提供食物，但它仍会回到曾经获得食物的那个位置。

So it all seems pretty obvious when you hear it, something bad happens in a location, you don't go back to that location, but it turns out that the opposite is also true, meaning for something called conditioned place preference, you can take an animal, put it into an arena, feed it, or reward it somehow at one location, take the animal out, come back the next day, no food is introduced, but it'll go back to the location where it received the food.

或者你可以对这个进行任何变体。

Or you can do any variant of this.

你可以让这个区域稍微凉一点，然后在那个位置提供温暖；或者你可以用一只雄性动物，结果发现雄性大鼠和小鼠在任何时候都会交配，或者用一只处于特定交配周期‘接受期’的雌性动物，让它们在某个特定地点交配。

You can make the arena a little bit chilly and provide warmth at that location, or you can take a male animal, it turns out male rats and mice will mate at any point or a female animal that's at the particular so called receptive phase of her mating cycle and give them an opportunity to mate at a given location.

它们会回到那个地方，等待，再等待。

They'll go back to that location and wait and wait.

这或许解释了为什么人们会回到同一家酒吧、酒吧的同一个座位，或同一家餐厅等待，因为曾经有一次，不管什么情境，事情对他们来说顺利发生了。

This is perhaps why people go back to the same bar or the bar, seat at the bar or the same restaurant and wait because of the one time they, you know, things worked out for them, whatever the context was.

条件性位置偏好，就像条件性位置回避一样，依赖于肾上腺素的释放，对吧？

Condition place preference, as with condition place avoidance, depends on the release of adrenaline, right?

这不仅仅是关于压力。

It's not just about stress.

这关乎大脑和身体中一种增强的情绪状态。

It's about a heightened emotional state in the brain and body.

好的，这非常重要。

Okay, this is really important.

这不仅仅是关于压力。

It's not just about stress.

对于正面事件，条件性地点偏好可以实现单次学习；对于负面事件，同样可以实现单次学习。

You can get one trial learning for positive events, condition, place, preference, and you can get one trial learning for negative events.

事实证明，这对人类也同样成立。

This turns out all to be true for humans as well.

我们知道这一点，是因为麦高赫和卡希尔进行了实验，他们让受试者只阅读一段枯燥的段落，但其中一组被要求在阅读后将手臂放入非常非常冷的水中。

We know that because McGaugh and Cahill did experiments where they gave people a boring paragraph to read and only a boring paragraph to read, but one group of subjects was asked to read the paragraph and then to place their arm into very, very cold water.

事实上，那是冰水。

In fact, it was ice water.

我们知道，将手臂放入冰水中，尤其是当水位达到肩膀或接近肩膀时，会引发体内肾上腺素的释放。

We know that placing one's arm into ice water, especially if it's up to the shoulder or near to it, evokes the release of adrenaline in the body.

这种释放量并不巨大，但有显著增加。

It's not an enormous release, but it's a significant increase.

是的，他们测量了肾上腺素的释放。

And yes, they measured adrenaline release.

在某些情况下，他们还测量了皮质醇等物质。

In some cases, they also measured for things like cortisol, etcetera.

他们发现，如果通过将手臂放入冰水中的方式引发肾上腺素释放，那么人们在几分钟前阅读的信息就会被记住，其保留效果与情绪强烈的信息相当。

And what they found is that if one evokes the release of adrenaline through this arm into ice water approach, the information that they read previously, just a few minutes before was remembered, it was retained as well as emotionally intense information.

但请记住，他们阅读的信息本身根本没有任何趣味性，至少没有情绪上的感染力。

But keep in mind, the information that they read was not interesting at all, or at least it wasn't emotionally laden.

这一定是肾上腺素释放到大脑和身体所产生的效果，因为如果阻断了大脑或身体中肾上腺素的释放或功能，就能阻止这一效应。

This had to be the effect of adrenaline released into the brain and body, because if they blocked the release or the function of adrenaline in the brain and or body, they could block this effect.

这在思考如何提升记忆力的工具时至关重要。

This is absolutely important in terms of thinking about tools to improve your memory.

正是高水平的肾上腺素、去甲肾上腺素和肾上腺素，才使得记忆能够迅速被牢固地编码，这与‘我们记住事物是因为它们对我们重要或能引发情绪’的观点截然不同。

It is the presence of high adrenaline, high amounts of norepinephrine and epinephrine that allows a memory to be stamped down quickly and far and away different than the idea that we remember things because they're important to us or because they evoke emotion.

这没错，但真正的理由、神经化学层面的机制在于，这些神经化学物质只需让神经连接激活一次，就能增强它们。

That's true, but the real reason, the neurochemical reason, the mechanism behind all that is neurochemicals have the ability to strengthen neural connections by making them active just once.

这种神经化学组合中有一种真正的神奇之处，它消除了重复的必要性。

There's something truly magic about that neurochemical cocktail that removes the need for repetition.

好的，让我们应用这些知识。

Okay, so let's apply this knowledge.

让我们建立一套基于科学的工具，这些工具要考虑对学习增强至关重要的神经化学物质的特性，以及这些化学物质释放的时间点，以优化学习效果。

Let's establish a scientifically grounded set of tools, meaning tools that take into account the identity of the neurochemicals that are important for enhancing learning and the timing of the release of those chemicals order to enhance learning.

咖啡、马黛茶或任何形式的咖啡因都能在大脑和身体中产生警觉感。

Caffeine in the form of coffee or Yerba Mate or any other form of caffeine does create a sense of alertness in our brain and body.

因此，我通常的学习和记忆方法是：喝一些咖啡因，然后全神贯注地学习我要掌握的内容，尽量消除干扰，然后拼命地、反复地尝试记住这些信息。

So my typical way of approaching learning and memory would be to drink some caffeine and then focus really hard on whatever it is that I'm trying to learn, trying to eliminate distractions, and then hope, hope, hope, or try, try, try to remember that information as best as I could.

坦白说，我觉得这种方法对我挺有效的。

And frankly, I felt like it was working pretty well for me.

通常，如果我使用其他药物手段来增强学习和记忆，比如α-GPC或磷脂酰丝氨酸，我会在坐下来学习特定信息或开始学习某项身体技能之前服用它们。

And typically if I leveraged other forms of pharmacology in order to enhance learning and memory, things like alpha GPC or phosphatidylserine, I would do that by taking those things before I sat down to learn a particular set of information, or before I went off to learn a particular physical skill.

对于正在听这段内容的你们，可能会想：好吧，麦加恩和凯·希尔的研究结果表明，在学习之后释放肾上腺素能增强对所学内容的记忆。

For those of you out there listening to this, you're probably thinking, well, okay, the results of McGahn and Kay Hill pointed to the fact that having adrenaline released after learning something enhanced learning of that thing.

但许多这类物质，比如咖啡因或α-GPC，都能长期增加大脑和身体中的去甲肾上腺素、肾上腺素或多巴胺等分子，从而增强记忆。

But a lot of these things like caffeine or alpha GPC can increase epinephrine and adrenaline or dopamine or other molecules in the brain and body that can enhance memory for a long period of time.

因此，最好在学习前或学习过程中服用，然后让这种提升自然发生。

So it makes sense to take it first or even during learning, and then allow that increase to occur.

这种提升会持续较长时间，并增强学习和记忆效果。

And the increase will occur over a long period of time and will enhance learning and memory.

虽然这在一定程度上是正确的，但并不完全正确，实际上它并不是最优的。

While that is partially true, it is not entirely true, and it turns out it's not optimal.

事实证明，如果目标是增强对所学内容的记忆，激发这些化学物质释放的最佳时间窗口，是在你重复信息、努力学习之后立即，或仅仅几分钟后——五到十分钟，甚至十五分钟之后。

And it turns out that the best time window to evoke the release of these chemicals, if the goal is to enhance learning and memory of the material, is either immediately after, or just a few minutes, five, ten, maybe fifteen minutes after you're repeating that information, you're trying to learn that information.

这既可以是认知信息，也可以是身体技能。

Again, this could be cognitive information, or this could be a physical skill.

这实际上完全颠覆了我们大多数人学习和记忆的方式。

Now, this really spits in the face of the way that most of us approach learning and memory.

我们大多数人如果使用咖啡因或Alpha-GPC等兴奋剂，都是在学习前或学习中服用，而不是之后。

Most of us, if we use stimulants like caffeine or alpha GPC, we're taking those before or during an attempt to not afterwards.

如果你使用这些化合物来增强学习和记忆，那么我建议你尝试在学习过程的后期，或学习结束后立即服用。

If you're using those compounds in order to enhance learning and memory, well, then I encourage you to try and take them either late in the learning episode or immediately after the learning episode.

那么，基于我到目前为止告诉你们的所有内容，为什么我会说在学习后期或刚结束后呢？

Now, given everything I've told you up until now, why would I say late in the learning episode or immediately after?

当你通过饮用或服用胶囊摄入某种物质时，需要一段时间才能被身体吸收，像咖啡因、α-GPC等不同物质会从肠道进入血液，再到达大脑，并以不同的速率在大脑和身体中引发这些效应。

Well, when you ingest something by drinking it or you take it in capsule form, there's a period of time before that gets absorbed into the body and different substances such as caffeine, alpha GPC, etcetera, are absorbed in from the gut and into the bloodstream and reach the brain and trigger these effects in the brain and body at different rates.

所以这并不是瞬间发生的。

So it's not instantaneous.

有些物质在几分钟内起效，有些则需要几十分钟，依此类推。

Some have effects within minutes, others within tens of minutes and so on.

这实际上取决于这些物质的药理特性。

It's really going to depend on the pharmacology of those things.

此外，这也取决于你胃里是否有食物，以及你血液中还循环着哪些其他物质等。

And it's also going to depend on whether or not you have food in your gut, what else you happen to have circulating in your bloodstream, etcetera.

但从根本上说，我们可以有把握地说，无论是动物还是人类，已有数百项研究指出：在学习后期或刚结束后触发肾上腺素的升高，如果目标是长期保留信息并减少重复学习的次数，将是最有益的。

But at a very basic level, we can confidently say that there are not one, not dozens, but as I mentioned before, hundreds of studies in animals and in humans that point to the fact that triggering the increase of adrenaline late in learning or immediately after learning is going to be most beneficial if your goal is to retain that information for some period of time and to reduce the number of repetitions required in order to learn that information.

现在，我想承认，在本播客的往期节目中，我曾多次谈到非睡眠深度休息、小睡和睡眠对学习过程至关重要。

Now, I want to acknowledge that on previous episodes of this podcast, I've talked a lot about things like non sleep deep rest and naps and sleep as vital to the learning process.

我想强调的是，所有这些信息都没有改变。

And I want to emphasize that none of that information has changed.

我不会因为今天所讲的内容而对这些信息有任何不同的看法。

I don't look at any of that information differently as the consequence of what I'm talking about today.

在深度睡眠和非睡眠深度休息期间，大脑中连接的强化、真正的神经可塑性、神经回路的改变仍然成立。

It is still true that the strengthening of connections in the brain, the literal neuroplasticity, the changing of the circuits occurs during deep sleep and non sleep deep rest.

而且这也是事实，我之前提到过，过去几年里，《细胞报告》——这是细胞出版社旗下的优秀期刊——发表了两篇论文，表明在学习后一段时间内进行约20到90分钟的短暂小睡，可以提升学习和记忆的效率。

And it is also true, and I've mentioned these results earlier, that two papers were published in Cell Reports, Cell Press Journal, excellent journal, over the last few years, showing that brief naps of about 20 to up to ninety minutes in some period of time after an attempt to learn can enhance the rate of learning and memory.

这些方法仍然可以实施，但可以延后数小时，甚至一小时后再进行。

That still can be performed, but it can be performed some hours later, even an hour later.

可以延后两小时、四小时再进行。

It can be performed two hours later, four hours later.

请记住，真正的神经回路重构和神经连接的强化，正是发生在这些小睡和深度睡眠中。

Remember, it's in these naps and in deep sleep that the actual reconfiguration of the neural circuits occurs, the strengthening of those neural circuits occurs.

你并不需要在完成一段学习后立即进入小睡或睡眠状态。

It is not the case that you need to finish a bout of learning and drop immediately into a nap or sleep.

有些人可能会那样做，但如果你真的想优化、增强和提升记忆力，来自AG1和Cahill以及许多其他实验室的研究数据，这些研究都源于他们最初的工作，明确表明理想的方案是：对你要学习的内容进行高度专注，同时确保获得优质的睡眠。

Some people might do that, but if you're really trying to optimize and enhance and improve your memory, the data from AG1 and Cahill and many other laboratories that stemmed out from their initial work really point to the fact that the ideal protocol would be focused on the thing you're trying to learn very intensely, still try and get excellent sleep.

这同样对心理健康、身体健康和表现至关重要。

Again, fundamentally important for mental health, physical health, and performance.

我们现在可以将这一观点扩展到包括学习和记忆在内。

And we can now extend from performance to saying, including learning and memory.

如果小睡不会干扰你的夜间睡眠，那么10到90分钟的小睡，或非睡眠深度休息方案，都能增强学习和记忆；而我们现在还可以补充一点：以安全方式提升肾上腺素水平，将减少你掌握知识所需的重复次数。

Nap, if it doesn't interrupt your nighttime sleep, naps of anywhere from ten to ninety minutes or non sleep deep rest protocols will enhance learning and memory, but we can now add to that, that spiking adrenaline provided can be done in a safe way is going to reduce the number of repetitions required to learn.

这种肾上腺素提升应发生在学习结束的最后阶段或立即之后，这与我之前提到的所有其他方案都是兼容的。

And that should be done at the very tail end or immediately after a learning bout, which is compatible with all the other protocols that I mentioned.

我之所以重新讨论睡眠和非睡眠深度休息的相关内容，是因为我认为有些人误以为必须在学习后立即进行这些操作。

And the reason I'm revisiting the stuff about sleep and non sleep deep rest is I think that some people got the impression that they need to do that immediately after learning.

而今天我要明确相反的观点：在学习结束后，你需要进入一种高度情绪化和警觉的状态。

And today I'm saying to the contrary, immediately after learning, you need to go into a heightened state of emotionality and alertness.

正如你们许多人所知，我几乎已经连续十五年在服用AG1了。

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

我早在2012年就发现了它，那时我还没开始做播客，从那以后我每天都服用。

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

我开始服用AG1的原因，也是我至今仍在服用的原因，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 it and the reason I still take it is because AG1 is to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

它将维生素、矿物质、益生元、益生菌和适应原融合在单一勺子中，易于饮用，口感也很好。

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

它的设计旨在支持肠道健康、免疫健康和整体能量水平。

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

它通过帮助填补你日常饮食中可能存在的营养缺口来实现这一点。

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

当然，每个人都应该努力摄入营养丰富的全食物。

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

我每天确实都这么做，但人们经常问我，如果你只能选一种补充剂，你会选哪一种？

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

我的回答始终是AG1，因为它对支持我的身体健康、心理健康和表现至关重要。

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

我通过自己使用AG1的经验了解到这一点，也不断听到其他每天使用AG1的人有同样的感受。

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

如果你想尝试AG1，可以前往drinkag1.com/huberman获取特别优惠。

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

限时优惠期间，AG1将免费赠送六份旅行装AG1以及一瓶维生素D3K2，随你的订阅一起提供。

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

再次提醒，前往drinkag1.com/huberman，订阅即可获得六份免费旅行装AG1和一瓶维生素D3K2。

Again, that's drinkag1 with the numeral1.com/huberman to get six free travel packs and a bottle of vitamin D3K2 with your subscription.

现在必须强调的是，你并不需要药物。

Now it's vitally important to point out that you do not need pharmacology.

你不需要咖啡因。

You don't need caffeine.

你不需要α-GPC。

You don't need alpha GPC.

除非你已经在使用，或者能够安全地使用，或者明确知道自己可以安全地使用，否则你不需要任何药物来刺激肾上腺素。

You don't need any pharmacologic substance to spike adrenaline, unless that's something that you already are doing or that you can do safely or that you know that you can do safely.

如果你平时不喝咖啡，突然在学习后喝了四杯浓缩咖啡，你的警觉性会急剧上升，甚至可能感到焦虑。

So if you're somebody who's not used to drinking caffeine and you suddenly drink four espresso after trying to learn something, you are going to have a severe increase in alertness and probably even anxiety.

如果你容易恐慌发作，请不要为了提高学习效果而开始服用兴奋剂。

If you're panic attack prone, please don't start taking stimulants in order to learn things better.

你可以洗个冷水澡。

You could take a cold shower.

你可以进行冰浴，或者进入循环冷水浴，以促进肾上腺素和多巴胺的释放。

You could do an ice bath or get into a cold circulating bath in order to evoke epinephrine and dopamine release.

你可以去跑一次高强度的步。

You could go out for a hard run.

你可以做许多其他能提高体内肾上腺素水平的事情，具体选择哪种方式由你决定，但核心要点是：任何能提升肾上腺素的活动都会增强学习与记忆，并减少掌握某项内容所需的重复次数。

You could do any number of things that would increase adrenaline in your body, which things you choose is up to you, but the overall takeaway is that anything that increases adrenaline will increase learning and memory and will reduce the number of repetitions required to learn something.

作为警示，请不要以为你可以反复、长期地将这套系统推向极限而不会付出代价。

And as a cautionary note, don't think that you can push this entire system to the extreme over and over again, or chronically as we say, and get away with it.

换句话说，你不可能在服用α-GPC和双份浓缩咖啡、完成一段专注的学习或体力工作后，再刻意刺激一次肾上腺素，就能记得更牢，对吧？

In other words, you're not going to be able to take a alpha GPC and a double espresso, do your focused bout of work, cognitive or physical work, and then spike adrenaline again afterwards and remember that stuff even better, right?

我并不鼓励你，实际上，如果目标是学习，我反对你在工作期间和之后持续提升肾上腺素。

I'm not encouraging you, in fact, I'm discouraging you from chronically increasing adrenaline both during and after a given bout of work if the goal is to learn.

我为什么这么说？

Why do I say that?

麦高赫和卡希尔等人的研究表明，对增强记忆而言，重要的不是你在大脑和身体中释放的肾上腺素的绝对量，而是你释放的肾上腺素相对于之前系统内水平的增量，特别是之前一到两小时内的水平。

Well, work from McGaugh and Cahill and others has shown that it's not the absolute amount of adrenaline that you release in your brain and body that matters for enhancing memory, it's the amount of adrenaline that you release relative to the amount of adrenaline that was in your system just prior, in particular in the hour or two prior.

所以，再次强调，关键在于‘差值’，也就是变化量。

So again, it's the delta, as we say, it's the difference.

因此，如果你持续提升肾上腺素水平，你的学习效果反而会变差。

So if you're going to chronically increase adrenaline, you're not going to learn as well.

真正的关键是让肾上腺素保持在适度偏低的水平，或许只需达到足以让你专注、投入注意力的量，然后在之后再突然提升。

The real key is to have adrenaline modestly low, perhaps even just as much as you need in order to be able to focus on something, pay attention to it, and then spike it afterwards.

这一点极其重要，因为虽然我们讨论的很多内容本质上是引发一种神经化学性的急性压力——即短暂而迅速出现的压力，但慢性压力，也就是持续升高肾上腺素和皮质醇，实际上会损害学习。

This is immensely important because while much of what we're talking about is actually a form of inducing a neurochemical acute stress, meaning a brief and rapid onset of stress, well, chronic stress, the chronic elevation of epinephrine and cortisol is actually detrimental to learning.

大量文献，主要来自洛克菲勒大学的伟大科学家、不幸已故的布鲁斯·麦克尤恩及其科学后继者如杰出的罗伯特·萨波尔斯基的研究表明，慢性压力、持续升高的肾上腺素会抑制学习与记忆，甚至可能削弱免疫系统功能。

And there's an entire category of literature, mainly from the work of the great and sadly the late Bruce McEwen from the Rockefeller University and some of his scientific offspring like the great Robert Sapolsky showing that chronic stress, chronic elevation of epinephrine actually inhibits learning and memory and also can inhibit immune system function.

而急性、急剧的肾上腺素和皮质醇升高实际上可以增强学习能力，甚至增强免疫系统。

Whereas acute sharp increases in adrenaline and cortisol actually can enhance learning and indeed can enhance the immune system.

因此，如果你真的想利用这些信息，可以考虑让你的大脑和身体进入一种非常平静但警觉的状态，即高度专注的状态，这将帮助你专注于你想要学习的内容。

So if you really want to leverage this information, you might consider getting your brain and body into a very calm and yet alert state, so a high attentional state that will allow you to focus on what it is that you're trying to learn.

我们知道，专注对于信息编码和触发神经可塑性至关重要，但在整个过程中保持冷静，之后再提升肾上腺素水平，让肾上腺素发挥其惊人作用——减少学习所需的重复次数。

We know focus is vital for encoding information and for triggering neuroplasticity, but remaining calm throughout that time and then afterwards spiking adrenaline and allowing adrenaline to have these incredible effects on reducing the number of repetitions required to learn.

所以，如果你和我一样，正在了解这些信息，了解麦加和卡希尔等人的这项精彩研究，并心想：哇，我或许应该在学习尝试结束后或紧随其后，以某种方式提升自己的肾上腺素水平。

So if you're like me, you're learning about this information, this beautiful work of Maga and Cahill and others, and thinking, wow, I should perhaps consider spiking my adrenaline in one form or another at the tail end or immediately following an attempt to learn something.

然而，我们并不是第一个进行这种讨论的人，麦加、卡希尔或我今天提到的其他研究者也不是最早使用这种技巧的人。

And yet we are not the first to have this conversation nor were McGahn, Cahill or any other researchers that I've discussed today the first to start using this technique.

事实上，有一篇发表在《神经元》（Cell Press期刊）上的精彩综述，题为《压力下的记忆机制》。

In fact, there is a beautiful review that was published in the journal Neuron Cell Press Journal, excellent journal called Mechanisms of Memory Under Stress.

我只想读给你听这篇综述的开篇第一段。

And I just want to read to you the first opening paragraph of this review.

所以，我现在朗读并引用如下：在中世纪，当人们希望孩子记住重要事件时，会把他们扔进河里。

So here I'm reading and I quote, In medieval times, communities threw young children in the river when they wanted them to remember important events.

他们相信，在孩子目睹重大事件后将其扔进水里，会让孩子对这些事件留下终生的记忆。

They believed that throwing a child in the water after witnessing historic proceedings would leave a lifelong memory for the events in the child.

你可能不信，但这确实是真的。

And believe it or not, this is true.

这是一种不知怎的被人们发现的做法。

This is a practice that somehow people arrived at.

我不知道他们是否了解肾上腺素是什么，可能不了解，但在中世纪，人们 somehow 意识到，在希望孩子记住的事件之后，通过提升肾上腺素或制造强烈的情感体验，能够刺激孩子的神经系统——即使他们并不知道什么是神经系统——但能促使孩子的大脑和身体记住这些特定事件。

I don't know if they were aware of what adrenaline was, probably not, but somehow in medieval times, it was understood that spiking adrenaline or creating a robust emotional experience after an experience that one hoped a child would learn would encourage the child's nervous system, and they even know what a nervous system was, but would encourage the brain and body of that child to remember those particular events.

如果让我来猜，这非常反直觉。

Very counterintuitive if you ask me.

我本以为孩子只会记得被扔进河里的事。

I would have thought that the kid would remember only being thrown into the river.

我的猜测是，他们确实记得被扔进河里，但这里的观点是，他们同时也记住了被扔进河里之前发生的事情。

My guess is that they remembered that, but that they, the idea here anyway, that they also remember the things that preceded being thrown into the river.

这既有趣又令人发笑，而且可以说，非常发人深省——这种做法已经延续了数百年之久。

So both interesting and amusing and somewhat, I should say, thought stimulating really that this is a practice that has been going on for many hundreds of years.

我们并不是第一个想到利用冷水作为肾上腺素刺激手段的人，也不是第一个想到用冷水引发的肾上腺素来增强学习和记忆的人。

And we are not the first to start thinking about using cold water as an adrenaline stimulus, nor are we the first to start thinking about using cold water induced adrenaline as a way to enhance learning and memory.

这种做法自中世纪以来就一直在进行。

This has been happening since medieval times.

现在，我想谈谈其他一些已被高质量同行评审研究证实能够增强学习和记忆的工具。

So now I'd like to talk about other tools that you can leverage that have been shown in quality peer reviewed studies to enhance learning and memory.

其中或许最有效的一种工具是，关于这一点已有大量研究，既在动物模型中，也幸运地在人类身上展开，这要归功于纽约大学的温迪·苏兹uki等人的出色工作。

And perhaps one of the most potent of those tools There are numerous studies on this in both animal models and fortunately now also in humans, thanks to the beautiful work of people like Wendy Suzuki from New York University.

如果你还记得前面我提到过，学习和记忆几乎总是涉及大脑中特定突触和神经回路的强化。

If you recall earlier, I mentioned that learning and memory almost always involves the strengthening of particular synapses and neural circuits in the brain.

然而，有一个例外，我们现在既有动物数据，也有人类数据支持这一观点：有氧运动似乎能促进我们所说的齿状回神经发生。

There is one exception however, and we now have both animal data and some human data to support the fact that cardiovascular exercise seems to increase what we call dentate gyrus neurogenesis.

神经发生是指新神经元的生成。

Neurogenesis is the creation of new neurons.

齿状回是海马体的一个亚区域，参与特定类型的学习和记忆。

The dentate gyrus is a sub region of the hippocampus that's involved in learning and memory particular kinds.

很明显，每周至少进行180到200分钟的所谓二区有氧运动。

It's very clear that getting a minimum of one hundred and eighty to two hundred minutes of so called zone two cardiovascular exercise.

这种有氧运动可以保持在一个相对稳定的强度下进行。

So this is cardiovascular exercise that can be performed at a pretty steady state.

我们认为，这种效果是间接的——确切地说，是通过提升心血管健康，从而促进海马体齿状回的神经发生。

We believe that it is indirectly, I should say indirectly through enhancements in cardiovascular fitness, that there are improvements in hippocampal dentate gyrus neurogenesis.

这意味着什么？

What does that mean?

心血管功能的改善，间接增强了齿状回生成新神经元的能力。

The improvements in cardiovascular function are indirectly impacting the ability of the dentate gyrus to create these new neurons.

据我所知，运动与直接刺激大脑产生新神经元之间并不存在直接关联。

To my knowledge, there's no direct relationship between exercise and stimulating the production of new neurons in the brain.

似乎真正起作用的是血流的改善，这同时也促进了脑内淋巴液的循环，而这种淋巴循环正在增强神经发生，且这种神经发生似乎至关重要。

It seems that it's the improvements in blood flow that also relate to improvements in things like lymphatic flow, the circulation of lymph fluid within the brain that are enhancing neurogenesis and that neurogenesis it appears is important.

不过，为了公平起见，考虑到神经科学领域的现状以及我在斯坦福大学及其他地方的同事们的研究，目前对于成年人大脑中是否存在显著的神经发生，仍存在大量争议。

Now, in fairness to the landscape of neuroscience and my colleagues at Stanford and elsewhere, there is a lot of debate as to whether or not there is much, if any neurogenesis in the adult human brain.

但无论如何，我认为数据非常明确，每周至少进行180到200分钟的有氧运动对其他健康指标至关重要。

But regardless, I think the data are quite clear that the one hundred and eighty to two hundred minutes minimum of cardiovascular exercise is going to be important for other health metrics.

显然，运动可以通过其他非神经发生、非新神经元生成的机制影响学习和记忆。

Now it is clear that exercise can impact learning and memory through other non neurogenesis, non new neuron type mechanisms.

多年来，其中一个更令人兴奋的研究方向是骨骼释放的激素通过血液循环到达大脑，从而增强海马体的功能。

And one of the more exciting ones that has been studied over the years is this notion of hormones from bone traveling in the bloodstream to the brain and enhancing the function of the hippocampus.

是的，你的骨骼确实会分泌激素。

Yes, indeed, your bones make hormones.

我们称之为内分泌效应，也就是说它们实际上起到了激素的作用。

We call these endocrine effects, so they're effectively acting as hormones.

其中一种化学物质叫做骨钙素。

And one such chemical is something called osteocalcin.

这些发现来自多个实验室，但就今天讨论而言，其中一个最重要的实验室是哥伦比亚大学医学院的埃里克·肯德尔实验室。

Now these findings arrived to us through various labs, but one of the more important labs for sake of this discussion today is the laboratory of Eric Kendall at Columbia Medical School.

他的实验室研究了运动对海马体功能和记忆的影响，其他实验室也做过类似研究。

His laboratory has studied the effects of exercise on hippocampal function and memory and other laboratories have done that as well.

他们发现，有氧运动，或许还包括其他形式的运动，但主要是有氧运动，能够促使骨骼释放骨钙素，这种物质通过血液到达大脑和海马体的特定区域，促进海马体内的电活动，增强并维持神经连接，从而帮助海马体良好运作，以形成新的记忆。

And what they found is that cardiovascular exercise and perhaps other forms of exercise too, but mainly cardiovascular exercise creates the release of osteocalcin from the bones that travels to the brain and to sub regions of the hippocampus and encourages the electrical activity and the formation and maintenance of connections within the hippocampus and keeps the hippocampus functioning well in order to lay down new memories.

我们大脑的很大一部分资源都用于运动，因此半个多世纪以来，人们一直推测——尤其是近年来，随着我们对大脑在精细回路层面的功能有了更多了解，大脑与身体之间的关系，以及大脑神经回路的维持甚至改善，都依赖于我们的身体活动和身体向大脑传递的‘我仍在运动’的信号。

So much of our brain real estate is devoted to movement that it's been hypothesized for more than a half century, but especially in recent years, as we've learned more about the function of the brain at a really detailed circuit level, that the relationship between the brain and body and the maintenance, and perhaps even the improvement of neurocircuitry in the brain depends on our body movements and the signal from the body that our brain is still moving.

骨钙素由骨骼释放，特别是对负重运动有响应时会被释放。

The fact that osteocalcin is released from bone and in particular can be released in response to load bearing exercise.

因此，这包括跑步，虽然力量训练尚未被直接研究，但可以想象任何涉及跳跃、落地、举重或自重运动的形式都会产生这种效果。

So this would be running, again, weightlifting hasn't been tested directly, but one would imagine anything that involves jumping and landing or weight lifting or body weight movements and things of that sort.

这是一种触发骨钙素释放的信号，而我们知道这种信号确实存在，它直接反映了身体正在运动，而且是以特定方式运动。

That's a signal to release osteocalcin, and we know that signal occurs, that is directly reflective of the fact that the body was moving and moving in particular ways.

事实上，你可以想象，像股骨这样的大骨头释放的骨钙素会比手指等细微动作释放得更多。

In fact, you could imagine that big bones like your femur are going to release more osteocalcin or be in a position to release more osteocalcin than fine movements like the movements of the digits.

这种观点认为，身体不断向大脑传递其状态信息，而大脑则需要根据这些信息更新自身的神经回路，这一想法极具吸引力，完全契合运动、骨钙素与海马体功能之间的生物学机制。

And this idea that the body is constantly signaling to the brain about the status of the body and the varying needs of the brain to update its brain circuitry is a really attractive idea that fits entirely with the biology of exercise, osteocalcin, and hippocampal function.

当然，我并不想传达这样的信息：仅仅活动或运动就足以维持大脑神经结构的健康、年轻和学习能力。

Now, I certainly don't want to give the message that just moving, just exercise is sufficient to keep the neural architecture of your brain healthy, young, and able to learn.

虽然这可能是真的，但真正去尝试学习新内容也同样重要，无论是身体层面的新动作和技能，还是认知层面的新信息，比如语言、数学、历史、时事，所有这些都需要动用你的大脑。

While that might be true, it's also important to actually engage in attempts to learn new material, either physical material, so new types of movements and skills, and or new types of cognitive information, languages, mathematics, history, current events, all sorts of things that involve your brain.

然而，很明显，身体活动、认知能力，以及提升认知能力和学习新身体技能的潜力，是紧密相连的。

Nonetheless, it's clear that physical movement and cognitive ability and the potential to enhance cognitive ability and the ability to learn new physical skills are intimately connected.

而骨钙素似乎是建立和维持这种脑体关系的至少一种方式。

And osteocalcin appears to be at least one way in which that brain body relationship is established and maintained.

我想短暂休息一下，感谢我们的赞助商LMNT。

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

LMNT是一种电解质饮料，含有你需要的一切，而没有任何不需要的东西。

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

这意味着含有适量的电解质——钠、镁和钾，但不含糖。

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

适当的水分补充对大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使轻微的脱水也会降低认知和身体表现。

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

同时，确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

电解质，如钠、镁和钾，对身体所有细胞的功能至关重要，尤其是神经元或神经细胞。

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

将LMNT溶解在水中饮用，可以轻松确保你获得充足的水分和电解质。

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

为了确保我摄入适量的水分和电解质，我每天早上一醒来就把一包LMNT溶解在约475到950毫升的水中。

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

我通常一早就喝掉这杯水。

And I drink that basically first thing in the morning.

在进行任何体力活动时，我也会饮用溶解了LMNT的水，尤其是在炎热天气下大量出汗、流失水分和电解质的时候。

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

LMNT有多种美味的口味。

LMNT has a bunch of great tasting flavors.

我喜欢覆盆子味，也喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

目前，Element 推出了一款限量版的柠檬水口味，味道绝佳。

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

我不太想说哪一个口味最棒，但这款柠檬水口味和我最喜欢的其他口味——覆盆子或西瓜——不相上下。

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

再说一遍，我无法只选一个口味，我全都喜欢。

Again, I can't pick just one flavor, I love them all.

如果你想尝试 LMNT，可以访问 drinkelement.com/huberman 或 spelleddrinklmnt.com/huberman，购买任何 LMNT 饮品粉时即可免费领取一份 LMNT 试用装。

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

再次提醒，访问 drinkelement.com/huberman 即可领取免费试用装。

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

接下来，我要向你们介绍一项研究，该研究指出视觉图像在形成记忆方面具有巨大价值，而你可以利用这一信息。

Next, I'm going to tell you about a study which points out the immense value of visual images for laying down memories, and you can leverage this information.

这既包括用手机拍摄照片——如今这非常容易做到——也包括通过闭上眼睛来在脑海中‘拍照’的能力。

And this involves both taking a photograph, something that's actually quite easily done these days with your phone, as well as your ability to take mental photographs by literally snapping your eyelids shut.

因此，我只想简要介绍一下这篇论文，因为它提供了一种工具，可以帮助你更好地学习和记忆事物。

So I just briefly want to describe this paper because it provides a tool that you can leverage in your attempt to learn and remember things better.

这篇论文的标题是‘摄影记忆’，探讨了我们主动拍照行为对视觉和听觉体验记忆的影响。

The title of this paper is photographic memory, the effects of our volitional photo taking on memory for visual and auditory aspects of an experience.

这里所说的‘摄影记忆’并非指我们通常听说的那种——即人们能看一眼页面，就能完全吸收并记住所有信息的能力，而是指使用相机拍照，或使用心理上的‘相机’拍照，也就是专注地看着某物，然后闭上眼睛，仿佛按下快门，捕捉下所见内容并记住它。

It refers to photographic memory, not in the context of photographic memory that we normally hear about where people are truly photographic, look at a page and somehow absorb all that information and commit it to memory, but rather the use of camera photographs or the use of mental camera photographs, literally looking at something and deciding blink and snapping a, so to speak, snapping a snapshot of whatever it is that you were looking at and remembering the content.

两年前，我乘坐优步时，透过车窗看到了一条街景。

Two years ago, I was in an Uber and I looked out the window and it was a street scene.

当时我实际上正在纽约。

I was actually in New York at the time.

出于至今仍不明原因，我决定对这条城市街道的画面拍一张心理照片，尽管当时并没有特别有趣的事情发生。

And I decided for reasons that are still unclear to me to take a mental snapshot of this city street image, even though nothing interesting in particular was happening.

我记得当时有个穿着黄色衬衫的人正在走路，还有些施工场景等等。

And I do recall that there was a guy wearing a yellow shirt, walking, there was some construction, etcetera.

因为我拍了这张心理照片，所以我至今仍能在脑海中清晰地看到那个画面。

I can still see that image in my mind's eye because I took this mental snapshot.

这篇论文探讨了这种‘心理拍照’是否真实存在，并提出了一个假设：如果人们可以自主选择拍摄对象，那么用相机拍照（而非心理拍照）会增强他们对这些物体、地点和人物的记忆，事实上，也包括对这些物体、地点和人物的细节记忆。

This paper addresses whether or not this mental snapshotting thing is real and raised the hypothesis that if people are allowed to choose what they take photos of, that taking photos, again, this is with a camera, not mental snapshotting, that taking those photos would actually enhance their memory for those objects, those places, those people, and in fact, of those object, places, and people.

事实上，他们确实发现了这一点。

And indeed, that's what they found.

这意味着什么？

What does this mean?

这意味着，如果你真的想记住某样东西或某个人，就拍下那个东西或那个人的照片，拍照时要集中注意力，但是否再看照片其实并不重要。

It means if you really want to remember something or somebody, take a photo of that thing or person, pay attention while you take the photo, but it doesn't really matter if you look at photo again.

拍摄照片时的构图会在你的脑海中留下更牢固的视觉印象，比你仅用眼睛观察要更能帮助记忆。

That framing up of the photograph stamps down a visual image in your mind that is more robust at serving a memory than had you just looked at that thing with your own eyes.

这非常有趣，也引发了我的许多疑问：是否是因为你只框选了视觉场景中的一小部分？这是一种合理的解释，尽管他们并没有对此进行测试。

Very interesting and raises all sorts of questions for me about whether or not it's because you're framing up a small aperture, a small portion of the visual scene, but that's one logical interpretation, although they didn't test that.

我之所以觉得这如此有趣，是因为我们所尝试学习的很多内容都是视觉性的。

The reason I find this so interesting is that a lot of what we try and learn is visual.

对许多人来说，学习视觉信息似乎很有挑战性，我们会看着某样东西，试图对其形成详细的理解。

And for a lot of people, the ability to learn visual information feels challenging and we'll look at something and we'll try and create some detailed understanding of it.

我们会努力理解场景中事物之间的关系。

We'll try and understand the relationships between things in that scene.

根据这项研究，似乎仅仅决定进行一次心理快照——比如，好吧，我要眨一下眼睛，把眼前看到的东西拍下来——就能像相机一样，以截然不同的机制，在脑海中留下深刻的印象。

It does appear based on the study that the mere decision to take a mental snapshot, like, okay, I'm going to blink my eyelids and I'm going take a snapshot of whatever it is I see can actually stamp down a visual memory much in the same way that a camera can stamp down a visual memory, of course, through vastly distinct mechanisms.

任何关于记忆的讨论都离不开一个始终引人入胜的现象——既视感。

No discussion of memory would be complete without a discussion of the ever intriguing phenomenon known as deja vu.

这一现象的机制主要由麻省理工学院（MIT）的出色研究定义。

The way this works has been defined largely by the wonderful work of at Massachusetts Institute of Technology, MIT.

我还应该提到斯克里普斯研究所和加州大学圣地亚哥分校的马克·梅福德所做的精彩工作。

I should also mention the beautiful work of Mark Mayford at the Scripps Institute and UC San Diego.

以下是他们的发现。

Here's what they discovered.

他们在受试者学习新事物时，评估了海马体中神经元的放电模式。

They evaluated the patterns of neural firing in the hippocampus as subjects learn new things.

神经元A放电，然后神经元B放电，接着神经元C按特定顺序放电。

Neuron A fires, then neuron B fires, then neuron C fires in a particular sequence.

同样，神经元按特定顺序放电，就像钢琴上按特定顺序弹奏琴键会奏出一首特定的曲子，也会在大脑中形成特定的记忆体验。

Again, the firing of neurons in a particular sequence, like the playing of keys on a piano in a particular sequence leads to a particular song on the piano and leads to a particular memory of an experience within the brain.

他们随后使用了一些分子工具和技巧来标记并捕获这些神经元，以便日后能够以与记忆形成时相同的序列或不同的序列来激活这些神经元。

They then used some molecular tools and tricks to label and capture those neurons such that they could go back later and activate those neurons in either the same sequence or in a different sequence to the one that occurred during the formation of the memory.

简而言之，综合发表在《自然》和《科学》等顶级期刊上的多项研究——这些期刊要求极为严格——发现，无论这些神经元是否以编码记忆时的精确序列被激活，还是以不同的序列激活，甚至所有神经元同时无时间顺序地同步激活，都会引发相同的行为，并在某种意义上唤起相同的记忆。

And to make a long story short and to summarize multiple papers published in incredibly high tier journals, journals like Nature and Science, which are extremely stringent, found that whether or not those particular neurons were played in the precise sequence that happened when they encoded the memory or whether or not those neurons were played in a different sequence, or even if those neurons were played, activated that is all at once with no temporal sequence, all firing in concert all at once, evoke the same behavior and in some sense, the same memory.

因此，在神经回路层面，这就是似曾相识感。

So at a neural circuit level, this is deja vu.

当你走在街上，突然感觉‘哇，我好像来过这里’时，是否也发生了类似的现象？

Whether or not the same sort of phenomenon occurs when you're walking down the street and suddenly you feel as if, wow, I feel like I've been here before.

当你遇见某人，感觉‘天啊，我好像认识你’时，是否也是如此？

You meet someone and you feel like, gosh, I feel like I know you.

你感觉这里有种熟悉感，却说不清道不明。

I feel like there's some familiarity here that I can't quite put my finger on.

我们尚不能确定这就是真实发生的情况，但这是迄今为止对‘似曾相识’这一现象最具有机制性和逻辑性的解释，而这一现象已被描述了数十年，甚至数百年之久。

We don't know for sure that that's what's happening, but this is the most mechanistic and logical explanation for what has for many decades, if not hundreds of years has been described as deja vu.

我想再介绍一种你可以用来提升学习和记忆的工具。

I'd like to cover one additional tool that you can use to improve learning and memory.

这基于纽约大学温迪·苏兹基的一篇论文。

This is based on a paper from none other than Wendy Suzuki at New York University.

这篇论文的标题会告诉你很多我们接下来要讨论的内容。

The title of this paper will tell you a lot about where we're going.

论文标题是：每日短暂冥想可提升非冥想经验者的注意力、记忆力、情绪和情绪调节能力。

The title is Brief Daily Meditation Enhances Attention, Memory, Mood, and Emotional Regulation in Non Experienced Meditators.

这项研究的对象年龄在18至45岁之间，且在参与本研究前均无冥想经验。

This is a study that involves subjects aged 18 to 45, none of whom were experienced meditators prior to this study.

本研究分为两个主要组别。

There were two general groups in this study.

其中一组进行了一次13分钟的冥想，这种冥想方式相当传统。

One group did a thirteen minute long meditation and this meditation was a fairly conventional meditation.

他们或坐或躺。

They would sit or lie down.

他们会进行一种身体扫描，例如评估自己全身各部位的紧张或放松程度。

They would do somewhat of a body scan, evaluating for instance, how tense or relaxed they felt throughout their body.

他们还会专注于呼吸，尝试在冥想进行过程中将注意力带回呼吸和身体状态。

And they would focus on their breathing, trying to bring their attention back to their breathing and to the state of their body as the meditation progressed.

另一组，我们可以称之为对照组，听了整整同样时长的播客，但他们没有被要求进行任何身体扫描或关注呼吸。

The other group, which we can call the control group listened to of all things a podcast for an equivalent amount of time, but they were not instructed to do any kind of body scan or pay attention to their breathing.

这项研究中的每位受试者要么每天冥想，要么每天听一段等长时间的播客，持续八周。

Every subject in the study either meditated daily or listened to a equivalent duration podcast daily for a period of eight weeks.

因此，这项研究的结论有多个方面。

So the takeaways from this study are several fold.

首先，每天进行十三分钟的冥想可以增强你的注意力和学习能力。

First of all, that daily meditation of thirteen minutes can enhance your ability to pay attention and to learn.

它确实能够提升记忆力。

It can truly enhance memory.

然而，你需要坚持至少八周才能开始看到效果。

However, you need to do that for at least eight weeks in order start to see the effects to occur.

我们必须假设，你需要持续进行这些冥想训练。

And we have to presume that you have to continue those meditation training sessions.

事实上，他们发现如果人们只冥想四周，这些效果并不会出现。

In fact, they found that if people only did four weeks of meditation, these effects didn't show up.

现在，八周可能看起来很长，但我认为每天十三分钟其实并没有占用太多时间。

Now, eight weeks might seem like a long time, but I think that thirteen minutes a day is not actually that big of a time commitment.

这项研究的结果确实激励我开始养成冥想习惯，我现在目标是每天十五分钟。

And the results of this study certainly incentivized me to start adopting a, I'm going for fifteen minutes a day now.

多年来，我断断续续地进行冥想。

I've been an on and off meditator for a number of years.

最近我在这方面做得还不错，但我承认，我之前的冥想时间要短得多，通常只有三到五分钟，有时最多十分钟。

I've been pretty good about it lately, but I confess I've been doing far shorter meditations of anywhere from three to five or maybe ten minutes.

我要把每天的冥想时间增加到十五分钟。

I'm going to ramp that up to fifteen minutes a day.

我这样做是为了专门提升认知能力以及学习能力。

And I'm doing that specifically to try and access these improvements in cognitive ability and our abilities to learn.

今天，我们探讨了记忆的诸多方面以及如何改善记忆力。

Today, we covered a lot of aspects of memory and how to improve your memory.

然而，为了理解今天讨论的内容，请明白有多种不同的神经化学物质都能引发或增加你大脑和身体中肾上腺素的含量。

However, for sake of what was discussed today, please understand that any number of different neurochemicals can evoke or can increase the amount of adrenaline that's circulating in your brain and body.

其实你通过什么方式引发肾上腺素释放并不重要，因为请记住，肾上腺素是特定体验和感知被固化为记忆的最终共同通路，这也回答了我们本集开头提出的第一个问题：为什么我们会记住任何事情？

It really doesn't matter how you evoke the adrenaline release, because remember, adrenaline is the final common pathway by which particular experiences, particular perceptions are stamped into memory, which answers our very first question raised at the beginning of the episode, which is why do we remember anything at all?

对吧？

Right?

那就是我们一开始提出的问题。

That was the question that we raised.

为什么从早到晚，甚至贯穿你整个人生，你都会经历大量的感官体验和感知？

Why is it that from morning till night and throughout your entire life, you have tons of sensory experience, tons of perceptions?

为什么有些会被记住，而另一些却不会？

Why is it that some are remembered and others are not?

虽然我绝不会想把如此重要的问题简化为单一分子的答案，但基于大量动物和人类研究数据，我们可以有把握地说，肾上腺素、去甲肾上腺素以及与之协同作用的其他化学物质，正是我们记住某些事件而非所有事件的机制。

And while I would never want to distill an important question such as that down to a one molecule type of answer, I think we can confidently say based on the vast amount of animal and human research data that epinephrine, adrenaline, and some of the other chemicals that it acts with in concert is in fact the way that we remember particular events and not all events.

再次感谢您今天与我一起探讨学习与记忆的神经生物学，以及如何运用科学工具改善记忆。

Once again, thank you for joining me today to discuss the neurobiology of learning and memory and how to improve your memory using science based tools.

最后但同样重要的是，感谢您对科学的兴趣。

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