用科学工具优化你的学习与创造力

那么，我为什么要跟你们说这些呢？

Now, why am I telling you all this?

因为有数百人，甚至上千人问我，禁食对专注力有好处吗？

Because hundreds, if not a thousand people ask me is fasting good for focus?

确实，禁食会提高警觉性，但如果你饿得厉害，或者满脑子都是食物，根本无法集中注意力，那它对学习反而没好处。

And indeed fasting will increase alertness, but if you're so hungry or preoccupied with food that you can't focus, well, then it's not going be good for learning.

它只会带来烦躁。

It's only going to be good for agitation.

现在，我会继续按我的节奏过完这一天。

Now, I'm just going to continue to march through my day.

而这当然就是我的亲身经历。

And this is of course what I experienced.

有些人的情况很不一样，但我发现，大约在下午两点到三点，我会开始感到有点昏沉、犯困。

Some people are quite different, but what I find is around two or 3PM, I start getting a little groggy, a little bit sleepy.

我会把工作从需要长时间专注、细致分析以及激活NO-GO通路的任务，转为其他类型。

I will tend to shift my work from work that requires a lot of duration path outcome, really careful analysis and activation of the NO-GO pathway.

也就是说，我在努力抑制自己看手机、回邮件或做其他事情的冲动。

Meaning I'm trying to suppress the impulse to look at my phone or answer email or do other things.

顺便说一下，这就是为什么我直到下午三点才回复你的邮件，或者回复你的短信——不管你是谁。

This is why I haven't emailed you back until three in the afternoon, by the way, or responded to your text messages, whoever you are out there.

在下午早些时候，我发现我可以做一些典型的、比较琐碎的任务，因为这些任务认知负荷较低，可以不按顺序随意完成。

Around early afternoon, I find I can do kind of typical more mundane tasks because those tasks required less cognitive load and they can be done more or less in and out of sequence.

我可以在这里回几封邮件，也许在那里回另一封邮件。

I can answer a couple of email here, maybe answer that email there.

我不必非得按严格的线性顺序来做。

I don't have to do it in pure linear fashion.

任何需要线性思维或学习的工作，都需要高度的专注力。

Any kind of linear work or learning work is going to take a lot of focus.

通常在下午四点左右，我会做两件事。

And then typically around 4PM or so, I do two things.

有时会早一点，有时会晚一点，但我总会做这两件事。

Sometimes a little earlier, sometimes a little later, but I do two things.

一是我确保补充水分，因为如果你在锻炼并进食，就需要消化食物等等。

One is I make sure I hydrate because if you're exercising and you're eating, you need to digest that food, etcetera.

我确保补充水分。

I make sure I hydrate.

所以我喝水。

So I drink water.

我尽量避免在下午喝咖啡。

I try and refrain from drinking coffee in the afternoon.

这对我来说是件新事。

This is a new thing for me.

我有时会喝，但我尽量避免这样做。

I sometimes do it, but I try and refrain from that.

然后我总是在下午某个时候进行一种非睡眠深度休息练习。

And then I always do a non sleep deep rest protocol sometime in the afternoon.

这有时是十分钟的瑜伽睡眠式练习，有时是三十分钟的瑜伽睡眠式练习。

This is sometimes a ten minute Yoga Nidra type protocol or a thirty minute Yoga Nidra type protocol.

这些是我完全没有任何关联、没有任何商业关系的方案。

These are protocols that I have no relationship to, no business relationship to whatsoever.

我已经坚持多年了。

I've been doing them for years now.

它们涉及聆听一段脚本。

They involve listening to a script.

我们会再次提供链接，尽管我们之前已经提供过；或者我会使用Reverie Health的催眠方案，那是我的同事大卫·斯皮格尔的网站，上面有这些免费的催眠应用或脚本，你可以收听。

We'll provide the links again, although we we've provided them before, or I'll do a hypnosis protocol from Reverie Health, which is my colleague, David Spiegel's website that has these free hypnosis apps or scripts that you can listen to.

这些能让我进入一种深度放松的状态。

And those take me into a state of really deep rest.

有时深度到我会睡着，所以我总是设好闹钟，确保自己不会睡超过九十分钟。

Sometimes so much so that I fall asleep and I always set an alarm so that I don't sleep for longer than ninety minutes.

但通常这种情况会持续大约三十分钟。

But typically this goes for about thirty minutes.

我这样做是因为对我而言，到下午四点半左右，我就几乎什么都做不了了。

And I do that because for me by about 04:30 in the afternoon, I'm capable of doing basically nothing.

我完全是个瘫痪状态。

I'm just a complete Costello.

我无法思考，无法做事，也无法回复邮件。

I can't think, I can't do, I can't respond to email.

我的功能已经彻底耗尽了。

I've just completely troughed my ability to function.

我个人认为，这时候喝一杯双倍浓缩咖啡并拼命冲刺是个错误。

I personally find it a mistake to that point down a double espresso and charge really hard.

这对我根本行不通。

It just doesn't work for me.

我最终严重打乱了我的睡眠作息。

I ended up really disrupting my sleep schedule.

我打乱了很多其他方面的东西。

I ended up disrupting a lot of different things.

所以对我来说，我会做非睡眠深度呼吸法。

So for me, I do the non sleep deep breath protocol.

当我需要入睡时，这真的对我有很大帮助。

It really helps me later when I need to fall asleep.

正如我之前提到的，它对各种事情都有帮助，但通常我结束后会有点昏昏沉沉，或者感觉像拥有了全新的一天、第二波精力。

It helps with all sorts of things as I mentioned before, but I usually emerge from that a little groggy or feeling like I have another whole day, second wind.

就像我还能一直工作、工作、工作、工作、工作。

Like I could just work, work, work, work, work.

然后我会进行第二轮学习。

And then I'll do a second bout of learning.

我会做一些涉及线性分析的工作。

I'll do some sort of work that either involves linear analysis of something.

所以可能是数值计算，或者我在学习某些东西，我通常会尽量在非睡眠深度休息之后，利用那九十分钟高度专注的精力。

So maybe numerical work, or I'm trying to learn something, I generally try and really use those bouts of ninety minute focused energy after the non sleep deep rest.

正如我在之前的节目中提到的，有很多证据表明，这些非睡眠深度休息协议可以增强并加速神经可塑性。

And as I mentioned in previous episodes, there's a lot of evidence that these non sleep deep rest protocols can enhance and accelerate plasticity.

我认为最新且最引人注目的一个研究，就是我们上次在附注中提到的《细胞出版社》文章，《细胞报告》——这是一本优秀的期刊，它表明这种二十分钟的浅睡和非睡眠深度休息能够促进感觉运动学习。

The most, I think recent and striking of one is the study that we referenced last time in the caption notes was the Cell Press article, Cell Reports, great journal was showing that these twenty minute kind of shallow naps and non sleep sleep deep deep rest can facilitate sensory motor learning.

然后我会进入另一个不含咖啡因的学习阶段。

So then I'll go into another learning bout that's caffeine free.

这个学习阶段与早晨的那次非常不同。

This learning bout is very different than the morning one.

这是在经历非睡眠深度休息后进入的一种工作或学习状态，更符合清晰专注的模式。

This is a work bout or learning bout that's more in the clear common focus regime because I've come out of this non sleep deep rest.

我不摄入咖啡因，是为了确保当晚能睡得很好。

I'm not ingesting caffeine because I want to make sure that I can sleep later that night really well.

这通常是我进行创意类工作的时候。

And this tends to be more when I do creative type work.

现在，创造力是我们即将在接下来整个月深入探讨的主题，但创造力是一种非常有趣的心理状态，在这种状态下，我们会将已有的元素——我们已经知道的事物——以新颖的方式重新组合。

Now, creativity is a topic that we're going to spend the entire month on coming up soon, but creativity is a very interesting state of mind in which we're taking existing elements, things that we already know and rearranging them in ways that are novel.

我会说，嗯，这不就是创造力的定义吗？

And I'd say, well, duh, that's what creativity is.

但创造力包含两个部分。

But creativity has two parts.

它包含一种创意探索模式，在这种模式下，你会以一种非常放松的方式来回调整各种元素，带着玩乐或探索不同组合的心态。

It has a creative discovery mode where you're kind of shuffling things around in a very relaxed way and kind of being playful or exploring different configurations.

而创意还包含一种绝对线性的实施模式，即你将自己构思出的想法或设计转化为非常坚实和具体的东西。

And then creativity also has an absolutely linear implementation mode in which you take the idea or the design you've come up with and you create something very robust and concrete.

因此，创意实际上是一个两部分的过程。

And so creativity is really a two part thing.

第一部分是主动探索各种组合，有时以玩乐的方式，有时以近乎随机的方式，只是去探索这种状态，这确实需要你处于放松甚至近乎困倦的状态才能更好地实现。

And the first part of actively exploring different configurations, sometimes in a playful way, sometimes in a way that's almost random and just kind of exploring that state is definitely facilitated by being relaxed and almost sleepy.

这种状态我个人在一天刚开始时很难进入。

That is not a state that I personally can access very well early in the day.

我曾尝试在刚睡醒时进入这种状态，因为有人会说，你早上刚醒来时不是还带着睡意吗？

I've tried to access it coming out of sleep because one would say, well, you're still sleepy early in the day.

但根本行不通。

And it just doesn't work.

我写下的大部分东西、我做的大部分事情，都是垃圾。

Most of what I write down, most of what I do is complete garbage.

所以我发现，下午有一个大约九十分钟的时段，我可以进行创意型写作，或者想象科学想法和我们可能进行的实验。

And so what I found is there's this block in the afternoon of about ninety minutes where I can do creative type writing or creative type imagination of scientific ideas or experiments we might want to do.

对你们中的许多人来说，科学可能看起来不像一种创造性活动，但它确实包含大量‘如果这样会怎样’的想象，以及构思新颖概念或事物排列方式的过程。

Science might not seem like a creative endeavor to many of you, but it is, has a lot of imagining what if this, or we could combine that and thinking of novel concepts or ways of arranging things.

所以当你处于清晰、平静且专注的状态时，创意工作在这些状态下往往会表现得非常好。

So when you find yourself in that kind of clear, calm and focused mode, creative works tend to come about very well in those regimes.

我知道，很多人依赖物质来进入创造性状态。

Now, I know that a lot of people out there rely on substances to access creative states.

我不是大麻使用者，出于各种原因，这种药物并不适合我。

I'm not a marijuana user, it's just not the drug for me for a variety of reasons.

我不是饮酒者，出于各种原因，酒精也不是适合我的物质。

I'm not a drinker, it's not the substance for me for a variety of reasons.

我不是警察，也不是来告诉别人该做什么或不该做什么的。

You know, I'm not a cop, I'm not out here to tell people what they should do or shouldn't do.

使用物质来激发创造力的问题在于，通常能让人放松的物质可以帮助他们进入创意发散模式，但在线性执行模式下效果却不佳。

The problem with using substances to access creativity is that generally the substances that relax people will allow them to get into that creative brainstorming mode, but not so good at the linear implementation mode.

前几天我和一个朋友聊天时提到，这些年我看过一些广告，简直令人惊叹。

The other day I was remarking with a friend that there's some ads, some advertisements that I've seen over the years that are just incredible.

我直接告诉你们是哪些吧，这样就不会显得神秘了，我这是在暴露我的品味。

I'll just tell you what they are so that it's not cryptic or anything, I'm revealing my taste here.

有一支广告，是斯派克·琼斯拍的香水广告，特别棒。

There's a one, there's a particular perfume ad that Spike Jones made that is just amazing.

我放个链接吧，因为它实在太酷了，而且有一个特别吸引我这个神经科学家的地方，但我先不剧透结局。

It's just, I'll put a link to it because it's just so cool and it's just so, and it has an, there's, I don't want to give away the end, but it has a feature of it that is particularly interesting to me as a neuroscientist.

这真的太酷了。

And it's just so cool.

因为我从小接触滑板文化，所以对斯派克的电影和滑板有点了解。

I, because I grew up in the skateboarding thing, I knew a little bit about Spike's movies and skateboarding.

当然，他还拍过很多非常出色的长篇电影。

And he's of course made a lot of very impressive popular movies as well, full length features.

我并不认识他本人，所以这并不是打广告，他根本不需要我的推荐。

I don't know him personally, so this isn't a plug, not that he needs my endorsement for anything at all.

但这个广告的惊人之处在于，它把一些你根本想不到会组合在一起的东西融合在了一起，还运用了不同的运动速度和各种特效。

But the amazing thing about this advertisement is it's a collection of things that you would never really think would be combined and it involves different speeds of motion and all sorts of effects.

我的意思是，这简直就是一种典型的斯派克·琼斯式的风格。

I mean, it's like a real classic, like Spike Jones kind of delivery.

但更令人惊叹的是，当你想到不仅有人能想象出这样的创意，还要实际执行每一个步骤来实现它时，看到这个作品，你就会明白这需要付出巨大的努力。

But what's incredible is when you think about not just the fact that someone had to imagine that, but to actually implement the steps in order to create that, when you see this, you'll realize that was a ton of work.

你不可能随便就把这些东西拼凑在一起。

You can't just put that together randomly.

所以，很多人——虽然不是斯派克本人——但那些拥有非凡创意和新颖组合能力的人，往往擅长进入创意状态，却不擅长进入执行状态。

And so a lot of people not spike clearly, but a lot of people who have an incredible mind for ideas and novel arrangements of things, they are great at accessing that state, but not so good at accessing the implementation state.

同样，也有很多人，尤其是一些倾向于属于我们所说的阿斯伯格或自闭症谱系末端的人，非常擅长线性执行。

And then it's also true that a lot of people and some who tend to fall on what we would call the kind of like more Asperger's or autism end of the spectrum are very good at linear implementation.

当然，我并不是在谈论所有类型的自闭症，我深知谱系上存在多种表现形式，但有些人确实非常擅长线性执行，而这与创意状态是截然不同的两种状态。

Now, not talking about all forms of autism, of course, I'm sensitive to the fact that there are many forms on the spectrum, but some people are very good at linear implementation and that's a separate state from a creative states.

因此，下午的这段时间，我会尝试进入一种更自由、更放松的心态，这种心态与下午晚些时候的疲劳感有关。

So that afternoon block is when I try and access the freer kind of looser mindset that's associated with the fatigue that comes later in the afternoon.

对你们中的一些人来说，这种有利于创造力和创造性学习的状态可能在早上更好。

And for some of you that state that favors creativity and creative learning might be better in the morning.

我不知道，你们得自己决定。

I don't know, you're going to have to decide.

对你们中的一些人来说，你们的高峰期会推迟。

For some of you, you're going to be late shifted.

你们中的一些人会是早晨型的，但一般来说，当我们保持清醒时，我们擅长线性执行。

Some of you are going to be morning shifted, but where we have alertness, generally we are good at linear implementation.

我们擅长激活抑制通路并抑制行动。

We're good at activating the no go pathway and suppressing action.

我们擅长追求特定目标并实施策略。

And we are good at pursuing particular goals and strategy implementation.

当我们比较放松、几乎处于一种昏昏欲睡的状态时。

And where we tend to be more relaxed and we tend to be almost in a kind of sleepy mode.

所以对我而言，从这些非睡眠深度休息模式或睡眠中醒来时，我们更擅长对现有元素进行新颖的组合，也就是创造力。

So for me coming out of one of these non sleep deep rest modes or sleep, that's when we tend to be better at novel configurations of existing elements, which is creativity.

这引发了一个我经常被问到的问题：那致幻剂呢？

And this brings about a question that I get all the time, which is what about psychedelics?

所以我将与一些致幻剂领域的专家交谈。

So I am going to talk to some experts on psychedelics.

我希望请来其中几位。

I hope to bring some of them in.

说到有人或生物到来，有一只绝对不用致幻剂、也完全不需要任何药物的生物——科斯特洛，他刚到。

Actually speaking of people coming in or creatures coming in, a creature that's definitely not on psychedelics who doesn't need any is Costello and he just arrived.

他大部分时间都处于昏昏欲睡的状态。

He seems to be in a sleepy state most all the time.

嘿，伙计，你怎么样？

Hey buddy, how are doing?

你能进来吗？

Can you come in?

是的，他今天正在经历第十五次深度非睡眠休息，这通常会接着持续十到十二小时的深度休息，几乎全是REM睡眠。

Yeah, he's working on his fifteenth sleep deep rest episode of the day, which is generally followed by a ten to twelve hour deep rest episodes, almost exclusively comprised of REM.

我知道这一点，因为他的眼睛是睁着的，由于太过疲倦，他根本没法完全闭上眼睛，眼睛一直在转，眼看就要彻底睡过去了。

And I know this because his eyes are open because they're so droopy, he can't close them all the way and his eyes are going like this and he's going down for the count.

所以，是的，打个大大的哈欠。

So yeah, nice and big yawn.

好吧，关于致幻剂，首先我要说清楚。

Okay, so psychedelics, first of all, I want to be very clear.

我既不是致幻剂的倡导者，也不是完全否定其潜在作用的人。

I am neither a proponent nor am I somebody who rejects the potential role of psychedelics.

但我确实认为，对于有既往心理问题且未在持证精神科医生或医师指导下使用致幻剂的人，以及几乎所有儿童来说，致幻剂可能特别危险。

I do however think that psychedelics can be particularly hazardous for people who have preexisting psychological issues and are not working with a board certified psychiatrist or physician, as well as for essentially all kids.

我认为，年轻人的大脑本身就处于一种天然的致幻状态，说正经的，我觉得年轻人的大脑神经可塑性极强，像致幻剂这样作用强烈的药物，可能会对发育中的大脑造成损害。

I think that the young brain is basically in its own psychedelic state and just naturally, and all kidding aside, I think that the young brain is so subject to neuroplasticity that drugs like psychedelics, which are very powerful can be detrimental to the developing brain.

这仅仅是我的观点。

That's just my stance.

如果有人不同意我的看法，我很乐意与你进行礼貌而理性的讨论。

If anyone disagrees with me, I'd be happy to chat with you about it in a polite and discourse.

我也很乐意倾听，并向你们进一步解释我为何基于数据持有这样的观点。

I'll be happy to listen as well as tell you more of why I believe that based on the data.

我提到致幻剂，是因为很多人问起，这里就是关于致幻剂的情况，至少它们是如何起作用的。

I'm mentioning psychedelics because many of you asked, here's the deal with psychedelics, at least here's how they work.

简而言之，人们曾认为致幻剂能释放感官处理能力，使其过滤减少。

In a nutshell, psychedelics were thought to unleash sensory processing and to make it less filtered.

我们的眼睛、耳朵、鼻子、味觉等不断接收大量不同的输入，这些信息同时并行而来。

We have a lot of different inputs from our eyes, from our ears, from our nose, from our taste, etcetera, that are coming in all the time in parallel.

而我们的大脑有机制会抑制其中一部分，让我们只专注于视觉上正在发生的事情。

And we have mechanisms that suppress some of those and allow us to only focus on things that are happening visually.

通常我们不会出现联觉，除非有些人恰好有联觉。

Generally, don't have synesthesia unless some of us happen to have synesthesia.

我们不会把看到的和听到的东西混在一起，从而让自己感到困惑。

We don't blend what we see with what we hear in a way that is confusing to us.

我们知道什么在发出声音，也知道什么是视觉刺激。

We know what's making sounds and we know what is a visual stimulus.

在使用致幻剂时，人们报告说能够闻到颜色或听到树木等。

On psychedelics, people report being able to smell colors or to hear trees, etcetera.

这是因为感官之间出现了大量混合。

And that's because there's a lot of sensory blending.

然而，这导致了一种误解，即感官混合本身是一种创造过程。

However, that's led to the misconception that sensory blending itself is a creative process.

感官混合本身没有任何创造性。

There's nothing creative about sensory blending.

创造过程的本质在于，某些元素的新组合——无论是钢琴上的音符、纸上的文字、数字还是动作——以某种新的方式组织起来，这种组织方式能让观察者理解其意义。

The essence of a creative process is that some novel configuration of elements, whether or not it's notes on a piano or whether or it's words on a page, whether or not it's numbers or whether or not it's movement, that some way in which those are configured in some new way that the algorithm, the way in which they are configured makes sense to the observer.

这是一个关键点。

And this is a key thing.

在我看来，当人们描述他们的致幻体验时，这些体验对体验者本人来说比对观察者来说更有意义。

It seems to me that when people report their psychedelic experiences, it makes a lot more sense to the person who experiences it than to the observer.

因此，创造性作品本质上是事物的新组合方式，这些方式能为观察者带来更广泛、更深刻或更新颖的理解。

And so creative works by definition are new ways of configuring things that lend themselves to a bigger or greater or deeper or novel understanding on the part of the observer.

仅仅感官混合并不能实现这一点。

And just sensory blending is not accomplish that.

现在这是真的。

Now it is true.

《细胞》期刊上有一篇很棒的综述，这是一本优秀的期刊，详细介绍了致幻剂的作用机制。

And there's a great review in the journal Cell, excellent journal about how psychedelics work.

事实证明，它们的作用并不仅仅在于促进感官混合。

And it turns out they don't just work by allowing for more sensory blending.

它们之所以有效，是因为通过激活某些血清素受体等方式，促进了大脑不同区域之间的横向连接，产生了更多新颖的关联。

They do because of the way that they activate certain serotonin receptors, etcetera, they do lend themselves to more lateral connectivity between different brain areas, more novel associations.

因此，原则上——我必须说明，这不一定是实践中如此，但原则上——它们确实能让大脑的不同区域，甚至大脑的两侧比平常更广泛地交流。

So in principle, I should say not necessarily in practice, but in principle, they do allow different areas of the brain, maybe even the two sides of the brain to communicate more broadly than they would normally.

因此，这确实包含了一些与创造力相关的要素，但不能简单地认为致幻剂就是创造力的门户，因为正如我之前所说，创造力不仅涉及新颖的联想和打破时空规则，还涉及重新配置事物，使得这种新的时空规则对观察者来说是有趣、刺激且在许多情况下令人愉悦的。

So that has certain elements that speak to creativity, but it can't simply be the case that psychedelics are the portal to creativity because creativity, as I mentioned before, involves not just novel associations and a breaking of kind of space time rules, it also involves reconfiguring things such that the new space time rule that one comes up with is interesting, stimulating, and kind of in many cases delightful to the observer.

这就是为什么许多人声称致幻剂能开启大脑可塑性或提升创造力。

And that's why many claims that psychedelics open plasticity or they increase creativity.

就我个人而言，这还不够。

That's not sufficient for me personally.

我很好奇，它是否不仅开启了创造性思维过程和这种新颖的重组过程，还促进了创造性作品的实现？

I'm curious about, does it not just open the creative thinking process, this novel configuration process, but does it also lend itself to the implementation of creative works?

答案是否定的。

And the answer is no.

在大多数情况下，它与创造性实施毫无关系。

In most cases, it has nothing to do with creative implementation.

我认为，未来可能会出现这样的时刻，目前确实有一些临床试验正在开展，利用迷幻剂来实现特定的临床目标。

Now, I think that there may come a time and certainly there are clinical trials that are happening now where psychedelics are leveraged toward particular clinical goals.

我想向约翰霍普金斯大学正在进行的工作致意，那里的早期初步数据和一些发表的论文非常出色，表明某些迷幻剂在特定临床情境中可能发挥极佳的作用。

And I want to tip my hat to the work at Johns Hopkins that's happening now, which really lends itself to the idea, the early preliminary data and some of the papers that are coming out of there really fantastic showing that there may be some excellent roles for certain psychedelics in certain clinical context.

这些是由具备资质的精神科医生在场监督进行的临床研究，能够帮助人们应对抑郁、创伤等问题。

These are clinical studies done with a psychiatrist present that is authorized to do that, that can help people through depression, trauma, etcetera.

我们将花大量时间讨论这一点，包括与那些主导这些研究的人进行交流。

And we're going to spend a lot of time talking about that, including with some of those folks running those studies.

所以我们对此可以有所期待。

So we can look forward to that.

所以这一切想说的是，不，我并不使用迷幻剂来进入创意状态。

So all of this is to say that, no, I don't take psychedelics to access creative states.

我认为，如果迷幻剂对人类有重大意义的话，它的主要作用并不在这里。

That's not where I think the major role, the important role of psychedelics might show up if it's going to for humanity.

我认为，只要在合法且安全的前提下，迷幻剂在临床环境中可能发挥重要作用。

I think that it may have these important roles in the clinical context provided it's done legally and safely.

我认为，创意过程分为两个阶段，因此我个人最受益的方式是在下午对正在处理的任何概念进行非线性的探索，然后我会把这项工作搁置一旁。

I think that the creative process being a two stage process means that I am personally best served by having this period of nonlinear exploration of concepts, whatever it is I happen to be working on in the afternoon, but then I'll actually shelve that work.

我会把它放一边，第二天甚至再过一天后重新审视，看看这项工作是否已经准备好进入有意识的线性实施阶段，而我会在高度专注的状态下进行这种实施。

I'll just set it aside and then I'll revisit it the next day or even the next day to see whether or not the work itself is ready for deliberate linear implementation, which I would want to do during one of these highly focused states.

所以简而言之，当我们非常清醒时，就进行线性类型的操作。

So the long and short way of saying this is that when we're very alert, do linear type of operations.

当我们比较困倦和放松时，创意想法才可能最初浮现，但它们的实现需要高度的警觉性。

When we tend to be more sleepy and more relaxed, that's when creative works can first be conceived, but their implementation requires high levels of alertness.

现在这让我们进入了傍晚时分。

Now that gets us more to the kind of late afternoon evening.

正如我之前提到的，我也支持在傍晚接受日光。

Now I am, as I've mentioned before, I'm a proponent of getting sunlight in the evening as well.

这是我之前没有提到的一个关键点。

This is a critical thing that I have not mentioned before.

以下是它的原理。

Here's how it works.

现在很多人听过我说，白天早些时候接触光线很重要，但这会提前你的生物钟。

Many people now have heard me say getting light early in the day is important, but that will advance one's clock.

它会让你第二天更早想醒来。

It'll make you want to get up earlier the next day.

而在傍晚接受光线，对我来说能实现两个目的。

By getting light in the evening, it accomplishes two things for me.

首先，它能确保我不至于醒得太早，不会在凌晨三点或四点就醒来，因为这会改变我的生物钟。

First of all, it makes sure that I don't get up too early that I'm not waking up at three or four in the morning because it's going to shift my clock.

它会稍微推迟一下。

It's going to delay it a little bit.

所以这非常重要。

And so this is really important.

如果你想保持正常的作息节奏，遵循二十四小时的周期，避免睡眠和清醒的生物节律混乱，并希望自己的思维运作具有可预测性，以优化学习和表现，那么你就需要在早晨和傍晚都接受光照。

If you want to keep your schedule on a normal routine on a regular twenty four hour cycle and not have your circadian rhythms of sleep and wake fulness drifting all over the place and you want some predictability to how your mind is going to work in order to optimize learning and performance, well, then you need to get morning light and evening light.

早晨的光照会提前你的生物钟，让你的系统更想早起，而傍晚的光照则会稍微推迟你的生物钟，这样平均下来，它就像为你的生物节律机制做了两端的调节，让你基本上每天都在差不多的时间入睡，每天早上也在差不多的时间醒来。

The morning light is going to advance my clock, make my system want to get up earlier and the evening light is going to delay my clock a little bit so that on average, it kind of bookends my circadian mechanisms and I'll basically want to go to sleep at more or less the same time each night and wake up more or less at the same time each morning.

这就是它的原理。

That's how it works.

这是一种固有的机制。

And that's a hardwired mechanism.

这不是我自我暗示的主观感受，而是一种固有的生理机制。

That's not some subjective thing that I tell myself, that's a hardwired mechanism.

这就讲到了傍晚。

So that gets us to the evening.

通常在晚上，我会通过外出获取光线，有时也会通过调高人造灯光的亮度，然后在晚上逐渐调暗，因为正如我多次提到的，我不会再赘述，你希望在晚上10点到凌晨4点之间尽量减少光线暴露，无论是否为蓝光。

And generally in the evening, I'll get that light by going outside or sometimes I'll do it by turning up artificial lights brightly and then I'll start to dim them for the evening because as I've mentioned many times before, and I'm not going to belabor the point, you want to minimize your light exposure, especially overhead bright light exposure, regardless of whether or it's blue light or not in the evening from about 10PM to 4AM.

你们中有些人问：等等，我不是说晚上11点到凌晨4点吗？

Some of you asked, wait, I thought it was 11PM to 4AM.

没错，那是对的，但晚上10点到凌晨4点效果更好。

Well, it is, but 10PM to 4AM is even better.

只是当初我提到10点到4点时，人们觉得这对大多数人来说根本不可能做到。

It's just that when I originally said 10PM to 4AM, people like that, that's impossible for most people to adhere to.

对我而言，我会让灯光变暗，这有助于我入睡并获得良好的夜间睡眠。

So for me, it screens off, it's dim lights and that's what favors falling asleep in a good night's sleep for me.

既然我们之前谈到了饮食，我就再简单回顾一下我之前说过的内容。

Since we were talking about food earlier, I'll just revisit a little bit of what I said before.

我的晚餐通常富含碳水化合物，如果含有蛋白质，那会是鸡蛋、鱼、鸡肉之类的，或者干脆不含蛋白质。

My evening meal tends to be more carbohydrate rich, more if I have proteins, it'll be like eggs, fish, or chicken or something of that sort or no protein.

我会摄入高碳水化合物。

And I eat high carbohydrates.

我不是那种生酮饮食或只吃高肉食的人。

So I'm not one of these people that's keto or high meat only or anything like that.

记住，禁食和低碳水化合物状态有助于保持清醒，而富含碳水化合物的食物则促进平静和困倦。

Remember fasting and low carbohydrate states facilitate alertness, carbohydrate rich foods facilitate calmness and sleepiness.

它们会刺激色氨酸的释放，帮助身体进入睡眠状态。

They'd stimulate the release of tryptophan and the transition to sleep.

这就是为什么我把这些食物安排在一天晚些时候吃。

So that's why I do them late in the day.

另外，如果你在白天早些时候锻炼过，尤其是负重训练——我想，除非你是宇航员，或者你在太空中，但那种情况除外——

Also, if you've exercised early in the day, especially if it's weight bearing exercise or everything's weight bearing exercise, I suppose, unless you're an astronaut, but, and you're in space.

但如果你在早上进行力量训练，或者跑长跑，迟早都需要补充糖原。

But if you're early in the day exercising with weights or you're doing a long run or something sooner or later, you need to replenish glycogen.

我知道那些生酮饮食倡导者会说，糖异生也能帮你补充糖原，等等。

And I realized that the ketonistas out there are going to say, well, gluconeogenesis will allow you to replenish glycogen, etcetera.

我现在就想直接指出这是个谎言，因为我就是想这么说。

I'm just going to call out the lie right now because I feel like doing it.

而且我觉得这一点还没被明确说过，那就是并不是每个人，但很多高肉生酮饮食的倡导者，没问题。

And because I think it just hasn't been stated, which is that not everybody, but a lot of the people that are proponents of high meat keto diets, fine.

如果他们想这么做，那是他们的自由。

That's fine if that's what they want to do.

正如你所记得的，我白天会采用相对生酮的饮食来保持警觉或进行禁食，但这些人中的许多可以在不摄入碳水化合物的情况下很好地补充糖原，也就是所谓的糖异生和增强的蛋白质合成，因为他们荷尔蒙水平较高。

And as you recall, I do relatively ketogenic diet during the day to for alertness or fasting, but a lot of those people can replenish glycogen really well without ingesting carbohydrates, so called gluconeogenesis and enhanced protein synthesis because they are hormone enhanced.

我只是活了挺长时间了。

And it's just, I've been around a while.

我知道这看起来是什么样子。

I know what this looks like.

他们要么是甲状腺功能增强，要么是荷尔蒙增强，我并不对此做出任何评判。

They're either thyroid enhanced or hormone enhanced and I don't pass any judgment.

但当你看到那些在生酮饮食下看起来状态极佳、精力充沛且能补充糖原的人时，很多情况下——不是所有，但很多——他们是荷尔蒙增强的。

But when you look at people who look amazing on keto and are able to have a lot of energy and replenish their glycogen on keto, they are in many cases, not all, but in many cases, they're hormone enhanced.

他们服用外源性荷尔蒙，使自己能够以普通人无法做到的方式合成和修复肌肉。

They're taking exogenous hormones that allow them to synthesize and repair muscle in ways that people who aren't taking those exogenous hormones can't.

顺便说一下，这不仅适用于男性，女性也是如此。

This is not just true of the men, by the way, this is also true of the women.

这本身就是一个完整的讨论话题，可能并不直接相关于本期播客的内容。

And this is a whole discussion unto itself probably not directly related to this month of the podcast.

所以我不介意人们这样做，但问题是，当人们从白天到睡觉都坚持生酮饮食，却出现睡眠问题，或者长时间禁食导致难以入睡，这就说得通了。

So I don't mind that people do this, but one problem is when people are following ketogenic diets all the way through to sleep and they have trouble with sleep or they're doing long bouts of fasting and they're having trouble falling asleep, that makes sense.

这是因为他们的自主神经兴奋性偏向于肾上腺素、去甲肾上腺素和多巴胺的释放。

It's because their autonomic arousal is tilted towards epinephrine release, norepinephrine release and dopamine release.

所以他们精力充沛，但却很难平静下来，进入深度睡眠。

So they have a lot of energy, but they have a hard time calming down and getting into deep sleep.

我通常通过摄入碳水化合物来达到这种状态，同时也能补充糖原。

I tend to achieve that state using carbohydrates and it also replenishes glycogen.

所以，我并不是想引发争议，但如果真的引起了讨论，我也很乐意就此展开交流。

So again, I'm not trying to draw any fire, but if I do, I'd be happy to have a conversation about all that.

再说一遍，我没有评判的意思，但我认为大多数人并不了解这些其他的变量。

Again, no judgment, but I think that most people out there are not aware of some of the other variables.

记住，好的科学在于隔离变量。

Remember, good science is about isolating variables.

因此，我们在社交媒体上经常看到的，是只呈现单一变量，而看不到其他被操控变量的完整背景。

And so oftentimes what we're seeing in social media is we're getting presented single variables and we're not seeing the full context of the other variables that are being manipulated.

所以我在晚上会吃意大利面、米饭、蔬菜之类的东西。

So I eat pasta and rice and vegetables and things like that in the evening.

也许我正成为最后一批这样做的少数人之一，尽管我希望不是这样。

Also, maybe I'm becoming one of the last people that does that, although I hope not.

我希望还有其他人和我一样，但根据所有文献来看，碳水化合物不仅有这种作用，还能帮助维持健康的甲状腺功能等等。

I hope there are others out there like me, but I just, from all the literature speaks to the fact that carbohydrates not only do that, but they also help maintain healthy thyroid function, etcetera.

这就是我的偏见。

So that's my bias.

这就是我的做法。

That's what I do.

我晚上会避免摄入咖啡因之类的东西。

I do avoid caffeine and whatnot in the evening.

我会服用一些补充剂，等时机合适时，我会公布我所服用的完整补充剂清单。

I do take supplements and I'll be happy at some point to put out the complete list of supplements that I put out, take out there.

但总的来说，这些是我日常坚持的核心做法，它们与你们长期以来提出的许多问题密切相关。

But in general, these are the kind of core things that I do and they relate to a lot of the questions that you've been asking over time.

接下来我要介绍的是一组非常重要的科学数据，有助于理解如何优化大脑功能并改善睡眠。

The next pieces of scientific data that I'm going to describe is a very important piece of scientific data for sake of understanding how to optimize your brain and access sleep.

这些数据还能帮助避免许多焦虑问题。

It also can help avoid a lot of anxiety issues.

这些数据来自查尔斯·齐斯勒博士，他是哈佛医学院的医学博士，齐斯勒实验室在哈佛医学院长期从事相关研究。

And these relate to data from Charles Zeissler, doctor, he's an MD, Chuck Zeissler's lab at Harvard Medical School.

他多年来一直运营着哈佛医学院的睡眠实验室，做出了非常出色的工作。

He's run a sleep lab out of Harvard Medical School for a long time now, does very impressive work.

他发现，昼夜节律钟在唤醒方面的峰值，也就是清醒度最高、睡眠信号被抑制的时刻，实际上出现在一天中非常晚的时候。

And what he's shown is that the peak output of the circadian clock for wakefulness, in other words, the peak of our wakefulness and the suppression of the sleep signal actually happens very late in the day.

因此，我们的活动水平和体温在醒来前达到最低点。

So we have this trough of activity and body temperature is lowest right before waking.

当我们醒来时，体温会上升，并在下午持续升高，然后在傍晚和睡前逐渐下降，但在睡眠中枢和视交叉上核会短暂释放一些肽类和其他物质。

Then as we wake up, our body temperature goes up and into the afternoon, it continues to go up, up, up, up, and then it tends to fall in the evening and towards bedtime, but there's a brief blip of release of peptides and other substances from the sleep centers in the brain and the suprachiasmatic nucleus.

睡眠中枢是前扣带区，如果你想查一下，这个前扣带区离调控警觉性和清醒度峰值的生物钟不远，这个峰值出现在睡前约一小时。

The sleep center is this preoptic area that if you want to look that up, this preoptic area, not far from the circadian clock that signals the peak of alertness and wakefulness about an hour before bedtime.

你会说，哇，这真奇怪。

And you say, woah, that's really weird.

但很多人上床后明明想睡觉，却完全清醒，以为这是不正常的现象，或者自己出了什么问题。

But a lot of people get into bed, they're ready to go to sleep and they're wide awake and they think this is an unnatural thing or there's something wrong with them.

但实际上这并不异常。

And actually it's not.

据认为，虽然我并没有参与设计阶段，但这种现象被认为对人类有益，它能促使我们收集资源、为夜间睡眠做好准备，因为在历史上，我们在夜间极易受到人类或动物的攻击。

This it's believed, I don't know, again, I wasn't consulted at the design phase, but this is it's believed is a signal that is helpful to human beings to start gathering up resources and securing themselves for a night's sleep during which we historically were very vulnerable to attack from other humans and from animals and so forth.

因此，那种在傍晚时分想四处走动、打扫厨房、整理东西，或感到内心焦虑的冲动，是一种自然的短暂波动，通常在四十五到六十分钟后自然消退。

And so that desire to run around and clean the kitchen or organize things, or just a general feeling of internal anxiety late in the evening, that's a natural blip that naturally passes after about forty five to sixty minutes.

而这时，人们常常开始为第二天要做的事情感到压力，担心自己睡不着，进而引发一系列连锁反应。

Now that's often the time when people start stressing about the fact that they have something to do the next day and they worry about not being able to sleep and it can cascade into a whole set of things.

我一天中做的另一件事是，我知道早上我会很清醒，下午则会感到困倦。

So another thing that I do throughout my day is I know that early day I'm going to be alert, afternoon I'm going to be sleepy.

到了晚上，除了做其他事情之外，我会预期出现一次警觉性和活动性的高峰，但我并不为此担心。

And then as the evening comes around, in addition to doing all the other things I'm doing, I anticipate a peak in alertness and activity and I don't worry about it.

我可能会利用这段时间来为一天做些整理，但基本上我只是顺其自然，如果真要做什么，也只会是一些非常琐碎、几乎不需要费力的任务，比如打扫卫生。

I use that perhaps to get organized for the day, but basically I just go through, if I'm going to do anything, it's going be very mundane tasks like cleaning or things that require almost zero effort.

这大概也反映了我打扫卫生的能力。

And that probably speaks to my cleaning abilities too.

但事实是，我们并不会直接陷入睡眠。

But the fact of the matter is we don't just go drift off into sleep.

在入睡前会有一个短暂的警觉性高峰，我希望仅仅通过认知上了解这一点，就能对人们有所帮助。

There's this blip of alertness right before sleep that I hope just cognitively knowing about will be helpful to people.

这引出了另一个我认为将非常重要的主题，即生理机制，比如警觉性的这种变化，或使用呼吸技巧——我们将在未来的节目中讨论——来调节我们的自主神经唤醒水平。

And that raises yet another theme that I think is going to be very important, which is physiological mechanisms like these changes in alertness or using breathing tools, something we'll talk about in future episodes to shift our levels of autonomic arousal.

这些都是具体的生物现象。

Those are concrete biological phenomena.

禁食也会通过这种方式提高警觉性。

So is fasting, fasting will increase alertness that way.

咖啡因也是如此，不是每个人对咖啡因的敏感度都一样，但这是一种生理机制。

So is caffeine, not everybody's susceptible to caffeine to the same degree or others, but it's a physiological mechanisms.

我们知道受体，也知道与受体结合的配体。

We know the receptors, we know the ligands as they're called, which bind to the receptors.

我们知道其机制，涉及皮质醇和肾上腺素。

We know the mechanisms, they involve cortisol and epinephrine.

这些正是我个人试图利用来提升学习效率和优化大脑与活动表现的手段。

Those are the sorts of things that I personally try and leverage toward my learning and optimization of my brain and my activity.

例如，早上进行体力活动通常能延长清醒信号的持续时间，并加速早晨的清醒过程。

Doing physical activity early in the day, for instance, tends to give us a longer duration wake up signal and tends to accelerate waking up early in the day.

这就是为什么晚上锻炼有时会导致人难以入睡。

That's why working out late in the day can sometimes cause people to have trouble falling asleep.

它还会使你的生物钟延迟，让你第二天更想晚起。

It will also phase delay you make it so that you want to wake up later the next day.

这不仅仅是因为你累了，而是因为你通过活动和体温改变了生物钟。

It's not just because you're tired, it's because you've shifted your clock with activity and temperature.

很多人问我关于可塑性的主观方法。

Many people ask me about subjective tools for plasticity.

那想象呢？

What about visualization?

我们能只是想象自己在做某个特定活动吗？

Can we just imagine doing a particular activity?

这样能帮助我们更好地掌握这项活动吗？

Will that help us get better at that activity?

有一些证据表明，想象确实可以起到这种作用。

There's some evidence that visualization can do that.

确实如此，但这里有一个重要的区别。

It's true, but here's the important distinction.

这就是为什么我个人不太进行有意识的想象练习。

And here's why I personally don't do much deliberate visualization.

首先，当我处于一种昏昏欲睡的状态时，我才能最好地进行视觉化想象。

First of all, I get my best ability or achieve my best ability to visualize things when I'm in kind of a sleepy state.

我不知道为什么，但那时我能够闭上眼睛，让大脑专注于内在的视觉化。

I don't know why, but that's when I'm able to direct my brain towards internal visualization with my eyes closed.

通常我会睡着，之后完全记不起之前在想什么。

And generally I fall asleep and I can't remember anything that I was thinking about before.

有些人——这是多年前由罗杰·谢泼德等人做的研究，罗杰当时在斯坦福，其他实验室也做过类似实验——通过在脑海中旋转物体来提升或观察空间计算的速度等等。

Some people, and these are work that was done many years ago by Roger Shepherd and by others, Roger was at Stanford, but, and other labs have done this too, course, of rotating objects physically in their mind as a way of improving or looking at the speed of spatial calculations and so forth.

有些人非常擅长视觉化。

Some people are very good at visualization.

他们闭上眼睛就能清晰地看到物体，并主动地旋转它们等等。

They can close their eyes and they can just see objects and rotate them deliberately, etcetera.

像我这样的人，一旦开始这么做，思绪就很容易飘走，但我认为自己在清醒状态下还是相当专注的。

A lot of people like me, when we start doing that, our mind drifts too easily, but I like to think I'm a reasonably focused person in the waking state.

视觉化很有趣，因为我觉得人们非常被这种想法吸引：只要想象某件事，就能因此变得更好。

So visualization has, it's interesting because I think people are very attracted to the idea that they can just think about something and then get better at it that way.

如果你能以非常线性的方式进行可视化，这可能是真的。

And it's probably true if you can be very linear in the way that you visualize things.

所以，我想重复一下。

So, want to repeat that.

我认为，如果你能在可视化过程中保持高度线性、有意识且专注，可视化确实具有某种力量。

I think visualization does have certain power if you can remain very linear and deliberate and focused in the visualization.

但许多像我这样在闭眼进行可视化时难以维持这种线性专注的人，从可视化中获得的收益并不多。

But many people like myself who are challenged with maintaining that linear focus with eyes closed and in visualization, they don't get much out of visualization.

我认为关于表现的数据确实支持这一点。

And I think the data on performance really supports that.

现在，有一些例子，比如人们会损伤某一条肢体，然后锻炼另一条完好的肢体，同时在脑海中想象受伤的那条肢体。

Now, there are examples where for instance, people will injure one limb and then they will exercise the intact limb or the non injured limb rather, and they will visualize the opposite limb.

有时甚至会使用镜箱，比如说我的左肢受伤了。

Sometimes there's even the use of mirror boxes so that let's say my left limb is injured.

我正在用右肢保持活动，但同时使用镜箱。

I'm maintaining activity with my right limb, but I'm using a mirror box.

所以看起来我的左肢运作得不错。

So it looks like my left limb is working well.

是的，确实存在一些自上而下或反馈机制，支持受伤肢体能更快康复等观点。

Yes, there's some top down or feedback mechanisms that support the idea that the injured limb can rehabilitate more quickly, etcetera.

但这些方法都相当复杂。

But those are fairly elaborate schemes.

这些并不是我家里会有的那种装置。

These aren't the kinds of, I don't have mirror boxes around my house.

我认为这些属于特殊情境。

I think these are specialized circumstances.

它们有点像新闻里报道的例子，比如某人中风后突然能说一种新语言。

They're a little bit like the examples that we see in the news where, oh, so and so has a stroke and then spontaneously speaks a new language.

我不知道这背后的答案是什么。

I don't know what the answer to that is.

这表明大脑中有一些通常被抑制的关联网络，它们可能被激活，但你绝对不应该故意中风来试图释放某种能力，因为根本没有办法确保你能抵消中风带来的有害影响。

It shows that the brain has associative networks that are typically suppressed and those can be unleashed, but you certainly don't want to go out and give yourself a stroke deliberately to try and unmask some skill because there's just no, there's no concrete way to go about that in a way that you could really know that you were going to offset the detrimental effects of the stroke.

事实上，我认为这会是个糟糕的主意。

In fact, I think it'd be a terrible idea.

所以我想我试图描述的是，一个典型的——我不知道我是否典型或正常。

So I think what I'm trying to describe is how a typical, I don't know if I'm typical or normal.

我的意思是，别人告诉我并非如此，这肯定不正常。

I mean, I've been told otherwise, it's certainly not normal.

但就我安排一天的方式而言，我认为这是正常的。

But in terms of the way that I structure my day, I think that's normal.

这相当正常。

That's pretty normal.

我通常在五点半到七点之间醒来，具体时间取决于我前一天晚上做了什么。

I tend to wake up right around, I don't know, somewhere between 05:30 and 7AM depending on what I've been doing the night before.

我通常在十点半到十一点左右睡觉。

I tend to go to sleep somewhere around 10:30, eleven.

我每天早上会有一段高度专注、高强度工作的时段，能够同时激活‘行动’通路和‘抑制’通路，从而保持高度专注，但我依赖一些工具。

I tend to have one bout in the morning where I can do really focused hard work and I can really activate the GO pathway while also activating the NO-GO pathway so that I can really stay focused, but I rely on some tools.

下午我会有一段时间感到困倦、精神不振，我想大多数人都是这样；而我会利用这种轻微困倦的状态，抓住机会进行创造性工作，以新颖的方式思考问题。

I have a period in the afternoon where I get sleepy and kind of out of it, like I think most people, and I tend to come out of that with recognizing the opportunity of that slightly sleepy state for creative work and for thinking about things in novel ways.

我一天中会经历几次光线照射，白天我会低碳饮食，虽然不会说高碳，但我会在晚上吃一些淀粉类食物，这样有助于入睡。

I get light couple times a day, I eat low carb during the day and I don't say high, but higher carb, I eat starches in the evening so in a way I can sleep.

然后我特别期待深夜的清醒高峰——很多人误以为这是失眠或问题，但实际上这在他们的昼夜节律中是非常正常的。

And then I really anticipate that late afternoon peak and alertness, excuse me, late night peak and alertness that many people confuse for insomnia or challenges when actually they're really quite normal in their circadian cycle.

然后我会入睡，如果一切顺利，我能连续睡四到五个小时。

And then I fall asleep and if all goes well, I stay asleep for four or five hours.

通常睡三到四个小时后，我就醒了。

Typically it's three or four and then I wake up.

我觉得我跟大多数人一样，半夜会醒来。

I think I'm like most people, I wake up during the middle of the night.

现在，有一件事我觉得很少被讨论，但我在斯坦福睡眠实验室的一位同事告诉我，大约每一个半小时，我们所有人其实都会醒来一次。

Now, one thing that I don't think has been discussed a lot, but one of my colleagues at the Stanford Sleep Lab tells me is that every hour and a half or so, we all wake up.

有些人甚至会睁开眼睛看看，相信吗？然后马上又睡着了，自己根本没意识到。

Some of you even look around, believe it or not, and go right back to sleep and you don't recognize it.

睡眠中周期性醒来是正常的，并不异常。

Waking up periodically during sleep is the norm, it is not abnormal.

我不明白为什么这一点被如此突出地讨论。

I don't know why this has been discussed more prominently.

我通常会醒来，如果阳光透过百叶窗照进来，或者楼上有什么噪音，尤其是科斯特洛打鼾特别响，我可能会起床，去上厕所，或者拿本书在微光下阅读，然后通常会再次入睡，并在通常的时间醒来，也就是早上5:30到7点。

I tend to wake up and if there's a bright light coming through the blinds or if there's some noise upstairs, if Costello is snoring particularly loud, I might get up, I might go use the restroom, I might pick up a book and read under low light or something, and then I generally fall back asleep and wake up typical time for me again, 05:30 to 7AM in the morning.

正如我在本集播客开头提到的，半夜醒来并不一定异常。

This waking up in the middle of the night thing, as I mentioned at the beginning of the podcast episode today is not necessarily abnormal.

这可能反映的是，我真正该睡觉的时间其实更接近晚上8点。

What it probably reflects is that the real time, meaning the time that I should go to sleep is probably closer to 08:00.

‘午夜’这个词原本就是指真正的午夜。

The word midnight was literally supposed to mean midnight.

我们所有人原本都应该随着日出日落来睡觉和醒来。

We many meaning all of us were meant to go to sleep and wake up with the rise, you know, with the setting and rising of the sun.

我们知道这一点，是因为科罗拉多大学做了一项精彩的研究，他们把人们带到野外，通过测量褪黑激素和皮质醇水平来重置他们的生物钟。

And we know this because there's beautiful study from University of Colorado, where they took people out into the wilderness to reset their circadian clocks by way of, you know, measured by way of melatonin and cortisol.

他们让这些人完全脱离了屏幕互动和熬夜等习惯。

And they had them, they were completely out of whack from interacting with screens and staying up too late, etcetera.

他们基本上让这些人每天傍晚观看日出和日落。

And they basically had them view the sunrise and view the sunset each evening.

几乎所有人都——并非所有学生，但所有人都——逐渐形成了自然的作息：日落时想睡觉，日出或日出前醒来，即使回到正常的 artificial light 环境后也是如此。

And almost all of them, not all of the students, but all of them got onto a schedule where they naturally wanted to go to sleep at sunset and wake up around sunrise or just before sunrise, even when they were brought back into a normal artificial light setting.

所以我认为这才是自然的模式，而我们只是因为人工照明而偏离了它。

So I think that's the natural pattern and we've just deviated from it with artificial lights.

因此，凌晨3点或4点醒来并不一定意味着你有问题，或者你有焦虑，尽管你可能确实有；这更可能意味着你本该早点上床睡觉。

So waking up at 3AM or 4AM doesn't necessarily mean that there's something screwed up about you or that you have anxiety or something, although you might, what it likely means is that you were supposed to go to bed much earlier.

由于自主神经系统的不对称性，我们更容易推迟睡眠时间，却很难提前醒来。

And because of this asymmetry in the autonomic nervous system, where it's much easier for us to push and to delay our sleep time than it is to accelerate our wake up time.

换句话说，即使你并不想参加派对，也更容易熬夜待着，而不是在精疲力竭、睡得正香时强迫自己醒来。

In other words, it's easier to stay up and hang out at the party, even if you don't want to be there than it is to wake up when you're exhausted and you're fast asleep.

大多数人都是熬到深夜才上床，比他们原本自然想睡的时间要晚得多。

Most people are pushing through into the late hours of the evening and night and going to bed much later than they naturally would want to.

所以我个人并不想晚上8点就上床睡觉。

And so I personally don't want to go to bed at 8PM.

晚上8点到11点之间会发生很多好事。

A lot of good things happen between 8PM and 11PM.

所以我希望享受这些时光，于是会熬到深夜，但结果就是我的褪黑素快耗尽了。

And so I want to enjoy those and I push through the evening hours, but as a consequence, I'm running out of melatonin.

我的褪黑素分泌基本上在凌晨三点到四点之间就基本停止了。

My melatonin release has basically subsided by about three or 4AM.

所以我会醒来，这很合理。

And so it makes sense that I would wake up.

我不会服用褪黑素，原因在之前的节目中已经讨论过。

I don't take melatonin for reasons discussed in previous episodes.

我会依靠像甘氨酸镁或苏糖酸镁、茶氨酸这样的东西。

I do rely on things like magnesium glycinate or magnesium threonate, things like theanine.

我不是说你们每个人都需要服用这些，这只是我个人为了帮助入睡而服用的，对我确实有帮助。

I'm not saying any of you need to take those, that's just what I happen to take in order to facilitate my sleep and it's been of benefit to me.

如果我在半夜醒来，因为某种原因感到焦虑，思绪不断循环，我会遵循一些原则。

If I wake up in the middle of the night and I'm anxious for whatever reason and my mind is looping, I have a couple rules.

第一条是，我不会相信半夜醒来时脑子里冒出的任何想法，除非我做了一个非常精彩的梦并想把它记下来——我偶尔会这么做。

One is I don't trust anything I think about when I wake up in the middle of the night, any of it, unless I've had a magnificent dream and I want to write it down, I'll do that every once in a while.

但通常当我回头再读时，发现根本没那么精彩。

Typically when I go back and read it, it's not at all magnificent.

我从来记不起在梦中想到过什么真正了不起、让我铭记或付诸实施的想法，我对这种昼夜节律深夜阶段的思维并不信任。

I can't ever remember coming up with anything really fantastic in one of my dreams that stuck with me or that I implemented, I don't really trust the kind of thinking that happens in those wee hours of the circadian cycle for me.

对我来说，那个时段根本没有什么特别有创意或值得线性执行的想法。

There's just nothing either for me terribly creative or worth linear implementation at that time.

但有一件事非常有帮助，那就是有时我会采用一些非睡眠深度休息法来帮助自己重新入睡。

But one thing that has been very helpful is to sometimes do one of these non sleep deep rest protocols as a way to go back into sleep.

比如迈克尔·西利提到过的催眠应用或一些脚本，或者Reverie Health的方案，又或是瑜伽睡眠（Yoga Nidra）练习。

So a hypnosis app by, or some of the scripts by Michael Sealy that I've mentioned before, or the Reverie Health or a Yoga Nidra protocol.

这些方法对我非常有用，能帮助我在半夜停止思绪的循环，重新入睡。

Those for me have been very useful at helping me turn off kind of looping thinking in the middle of the night and fall back asleep.

在为你回顾我的日程时，作为实施某些优化学习工具的背景，请明白这给人的印象是：早上有一个九十分钟的学习和工作时段，下午则有一个九十分钟的创意类工作时段，仅此而已。

In reviewing my schedule for you, just as a context for how to implement certain types of tools for optimizing learning, realize that it gives the impression that there's a ninety minute bout of learning and work in the morning and then a ninety minute bout of creative type work in the afternoon and that's it.

当然，其间还有很多时间，我想明确说明一下。

There are lot of hours in between, course, and I just want to be very clear.

这些时间对我来说，被一些并非枯燥乏味、但比较随机的事情填满了。

Those hours for me are occupied by pretty, not mundane tasks, but things that are kind of random.

比如回邮件、参加Zoom会议、与同事和学生会面，诸如此类的事情。

Those are things like email or attending to Zoom meetings or meeting with colleagues and students and things of that sort.

我有时也会纯粹为了自我充实而阅读。

I sometimes will read just for sake of my own enrichment.

我提到这两个九十分钟的时段，是因为它们是我试图拓展已有认知能力的两个关键时段。

I mentioned those two ninety minute bouts because those are the two ninety minute bouts where I'm trying to expand on the mental capacities that I already have.

这些时段真正是我努力突破、提升日常中能自动完成的事情的范围。

They're really where I'm trying to stretch and grow what I'm able to do on a regular basis reflexively.

因此，我想强调的是，一整天并不仅仅由这两个九十分钟的时段构成。

So I want to emphasize that the whole day doesn't just consist of those two ninety minute bouts.

我的日程安排并不是这样，我的生活方式也不是这样安排的，这其实很好，因为我同样享受所有这些其他事情。

That's not the way my schedule works and that's not the way my lifestyle is arranged, which is fortunate because I enjoy all those other things as well.

因此，对于你们中许多人在校学习、有家庭责任或其他责任的人来说，关键是将大约九十分钟的脑力优化时段——每天一到两个，甚至更多——合理安排进去。

And so for many of you out there who are in school or who have family demands or other demands, the key is to slot in those brain optimization segments of about ninety minutes, one or two, or maybe more per day.

你要在其他义务和必须完成的事情之间，尽可能找到时间安排这些时段，但要以一种符合你生理节律的明智方式来做。

You're trying to slot those in wherever you can amidst your other obligations and things that you need to do, but you want to do that in an intelligent way that's anchored to your biology.

然后，你还想做一系列事情，这些我在今天已经提到过，目的是优化这些时段，以获得最大成效。

And then you want to do a number of things, which I've talked about today in order to optimize those sessions to get the most out of them.

因此，总结一下，我承认自己再次涵盖了大量与如何优化学习、大脑改变以及本质上是认知表现相关的主题。

So, as we round up, I acknowledge that once again, I've covered a huge range of topics related to how to optimize learning and brain change and essentially mental performance.

我将这些内容置于一些生物学机制的背景下，比如基底神经节、Go/No-Go通路、昼夜节律自主神经系统，以及食物与禁食、特定类型食物与警觉性或困倦之间的关系；线性专注和策略执行最需要高度警觉的状态，但不能过于紧张；而创造性状态——至少是创造性的第一阶段，即脑力激荡式的构思阶段——则依赖于放松甚至略带困倦的状态，但创造性实施阶段却是一个非常线性、专注且有意识的过程，类似于我之前描述的高度专注状态。

And I've set that in the context of some biological mechanism like the basal ganglia, gono go pathways, the circadian autonomic system, and some of the relationship between food and fasting and particular types of food and alertness or sleepiness, how linear focus and strategy implementation is best served by high alert states, although not too alert and how creative states, at least the first phase of creativity, which is the creative arrangement kind of brainstorming stage is supported by states of relaxation or even slightly sleepy, but the creative implementation is a very linear and focused and deliberate process, much like the highly focused state that I described.

我描述了我是如何做到这些的。

I described how I do these things.

所以，为了给你们一个背景，很多人问我具体怎么做，以便将这些方法置于具体情境中，但绝不是说这些时间和方式是僵化不变的；不过，可以说我所做的一切具有昼夜节律的逻辑。

So, just to give you a context, a lot of you asked for what I do in order to set it within a context, but by no means are these rigid times and ways of doing things, but I think it's fair to say that what I do has a circadian logic.

它还基于一些非常具体的生物机制，我们已经了解了相关的细胞、机制和神经递质。

It also has grounding in biological mechanisms that are very concrete that we know the cells and mechanisms and neurotransmitters.

其中一些则稍微涉及到了我们所谓的新兴领域，或者我不愿说是最前沿，但至少是神经科学开始对创造力等现象有所理解的前沿地带。

And then some of them are a little bit headed out into the, what we would call kind of emerging or, I don't want say cutting edge, but maybe front edge of what neuroscience is starting to understand about creativity and so forth.

这些领域现在才逐渐清晰起来，但显然还有大量工作需要完成。

Those are areas that are just now coming to some clarity and there's certainly a still lot more work to do.

安排日常作息的方式有很多，但希望我所描述的工具和方法能对你们有所帮助。

A lot of different ways to arrange one's routine, but hopefully the tools and practices that I described will be useful to you.

我想提一下，很多人会问我具体的工具和方法。

I want to mention that a lot of people ask me about specific tools and practices.

他们问我关于温霍夫呼吸法、冰浴等内容。

They asked me about Wim Hof breathing, about ice baths.

我之前在讨论寒冷暴露时已经稍微谈过冰浴、双耳节拍以及类似的东西。

I've talked a little bit about ice baths before I think in cold exposure about binaural beats and things of those sorts.

我认为，看待任何用于调节或测量自主神经系统的工具时，应该问它是否会提升或降低你的自主神经唤醒水平，是否会让你更清醒或更平静，更专注或更不专注。

I think the way to look at any tool to modulate or measure the nervous system is ask whether or not it's going to move you up or down the state of autonomic arousal, whether or it's going to make you more alert or more calm, more focused or less focused.

这里有两个关键维度是我们需要考虑的。

That's kind of the two axes here is that we need to think about.

有时候你希望比现在更清醒一些。

Sometimes you want to be more alert than you are.

像冷水澡、冰浴、超氧呼吸和温霍夫式呼吸这类方法，都能提升你的警觉水平。

And indeed things like cold showers, ice baths, super oxygenation, Wim Hof type breathing will bring your level of alertness up.

这些方法都有一些需要注意的警告事项。

There's some cautionary notes associated with each of those.

你需要自己阅读并理解这些警告信息。

You need to read and understand those cautionary notes for yourself.

每个人都是不同的。

Everybody's different.

在某些情况下，这些方法可能带来特定风险。

And some of those carry certain dangers under certain conditions.

而另一些方法则具有很高的安全性。

Others have huge margins for safety.

冰浴通常能让你清醒过来。

An ice bath generally wakes you up.

温热的热水澡则通常能让你放松，对吧？

A warmer hot bath generally calms you down, right?

双耳节拍在高质量的同行评审期刊中数据并不多。

Binaural beats, there aren't a lot of data in quality peer reviewed journals.

我确实花了功夫去查找相关资料。

I did put in the effort to go search it out.

但还是有一些的。

There are a few.

双耳节拍是指两只耳朵听到的声波频率略有不同或存在偏移。

Binaural beats are listening to frequencies of sound that slightly differ or offset for the two ears.

研究表明，它能够使大脑进入特定的状态。

It has been shown can shift the brain into particular states.

你今天会注意到，我其实并没有谈到阿尔法、西塔或伽马脑波。

You'll notice today, I didn't really talk about alpha or theta or gamma rhythms.

我个人在查阅文献时，认为说阿尔法状态对X有益、西塔状态对Y有益并不公平。

I personally in reviewing the literature, I don't think it's fair to say that alpha states are great for X and theta states are great for Y.

而且，我们大多数人在家或工作中并不会佩戴脑电图设备，也不会在颅骨下布满导线。

And besides most of us aren't walking around our homes and our workplaces geared up to EEG machines or with wires down below our skull.

所以我们根本不知道自己何时处于这些状态。

So we don't know when we're in those states anyway.

我认为，主观判断自己是清醒还是平静，以及这种清醒或平静是否与我们学习（包括睡眠）所要达成的目标相匹配，是我们每个人最宝贵的内在工具和认知。

I think the subjective reading of whether or not one is alert or calm and whether or not that alertness or calmness matches the goal or the thing that we're trying to achieve in terms of learning, including sleep is the most valuable internal tool and recognition that we can all have.

换句话说，如果我希望保持高度警觉，而我确实需要高度警觉，但又感到精疲力尽，那么我可能需要使用一些方法来让自己清醒。

In other words, if I want to be very alert and I need to be very alert and I'm exhausted, there might be tools that I should use to wake up.

这也可能说明我前一天晚上睡得不够好，或者本该睡得更好。

It might also speak to the fact that I might not have slept as well as I could have or should have the night before.

所以关键在于，我们当前在自主唤醒量表上的状态，是否与我们想要实现的目标相匹配。

So it's really about a match between where we are on that autonomic arousal scale and what we're trying to achieve.

事实上，有很多方法，包括补充剂、处方药等，可以帮助我们沿着自主神经连续体向更清醒或更平静的状态移动。

And indeed, there are going to be a lot of tools, including supplements and other prescription drugs and things that can help move us along that autonomic continuum up toward more alertness or toward more calmness.

但归根结底，关键是根据你即将进行和执行的具体学习类型和活动来调整你的警觉性和平静状态。

But ultimately it's about tailoring that alertness and calmness to the specific types of learning and activities that you are going to do and perform.

而且这是相互的，意味着像早晨锻炼这样的活动会提高你的自主神经唤醒水平和警觉性。

And it's reciprocal, meaning some of those activities like exercise early in the day will increase your level of autonomic arousal and alertness.

某些食物会让你更清醒。

Certain foods will tend to wake you up.

某些食物则容易让你犯困，食物的摄入量和进食时间也是一个影响因素。

Certain foods will tend to make you sleepy and the volume of food and the timing of food is a factor also.

所以这是一个非常庞大的参数空间。

So it's a huge parameter space.

这是一个影响我们是否感觉良好、表现优异、学习高效或学习不佳的庞大变量集合。

It's a huge set of variables that impacts whether or not we're feeling well, performing well, learning great or not learning great.

关键是要成为自己身体系统的观察者，了解什么对你有效，并意识到有两类工具可用于优化学习和大脑表现。

And the key thing is to become an observer of your own system and what works for you and to recognize that there are two bins of tools for optimizing learning and brain performance.

一类是基于明确生物学机制的工具，我们对这些机制有充分把握。

One are tools that are really anchored in biological mechanism and we are certain of what those are.

我之前提到过其中一些。

I've talked about some of those.

另一些则是更主观的工具。

The other of the more subjective tools.

对你们中的一些人来说，可视化可能非常有效。

For some of you visualization might work terrifically well.

对你们中的一些人来说，一首歌可能因为与之相关的记忆而让你清醒。

For some of you, one song might really wake you up because of the associations you have with it.

而对我来说，可能只是，你知道的，它可能让我想离开房间，因为我讨厌它，或者它可能让我想睡觉。

And for me, might just, you know, it might repel me from the room because I don't like it or it might put me to sleep.

但音量当然是一个普遍因素。

But of course volume is kind of a universal.

大声的音乐通常能让人清醒。

Loud music tends to wake people up.

轻柔的音乐则不太容易让人清醒。

Soft music doesn't tend to wake them up quite as much.

所以今天的一部分内容，是真正引导你们以科学、系统的方式思考那些不可协商的要素：即在每24小时的周期中，你们都会有一段相对清醒的时期和一段相对困倦的时期，要学会利用这些时段，避免在本该清醒时却努力挣扎着醒来，或在本该最清醒时却强迫自己入睡。

So part of today is really getting you to think about in a scientific way, in a structured way about the non negotiable elements, which are that you're going to have a period of every 24 cycle when you tend to be more awake and a period when you tend to be more and how to leverage those so you're not fighting an uphill battle to wake up when you actually would want to be and should be sleepy and not trying to go to sleep when you are naturally going to be most awake.

因此，很多内容其实都回归到生物学的核心机制。

So a lot of it is really anchors back to those core mechanisms of biology.

然后你再逐步叠加饮食、补充剂等不同方法。

And then you start layering on the different protocols of food and supplementation, etcetera.

我认为重要的是要认识到，有些人就是天生精力旺盛、停不下来，而有些人则恰恰相反。

And I think it's important to recognize that some people are just more go, go, go, go, go and no go.

有些人则更平静，难以启动行动或投入活动。

And some people are just calmer and have a harder time getting into action and an activity.

这仅仅是我们的生理构造使然。

It's just the way that we're wired.

我们中的一些人，自主神经系统更倾向于副交感神经的平静状态。

Some of us have autonomic nervous systems that are more geared towards parasympathetic calm states.

我之所以喜欢斗牛犬——特别是我的那只斗牛犬——是因为它们是非常安静的动物。

One of the reasons I love bulldogs, just my bulldog, is that they are very calm animals.

事实上，除非有需要回应的事物，否则它们不会做出任何自发的动作。

In fact, they make no spontaneous movements unless there's something to respond to.

我发现这令人无比放松。

And I find that incredibly relaxing.

其他动物，比如我也非常喜欢和欣赏的比特犬以及其他物种，它们的尾巴总是摇来摇去，随时准备行动，因为它们通常处于较高的自主神经唤醒水平。

Other animals like pit bulls, who I also really like and enjoy and other species, their tail's always wagging and that they're always in a position to make a movement at any second because they tend to ride at pretty high levels of autonomic arousal.

当你说到该去散步的时候，它们会立刻跳起来。

They pop up really quickly when you say it's time to go for a walk.

科斯特洛则是一条腿一条腿地动，有时干脆又睡过去了。

Costello does it one limb at a time and sometimes he just goes back to sleep.

也有人就是这样。

And so that there are people like that too.

所以你必须清楚自己处于什么状态，以及你想要实现的具体目标是什么。

And so you have to know where you are and what particular goals you're trying to pursue.

作为本次谈话的总结，我想强调的是，今天和以往一样，我始终力求准确。

As a final closure to this, I want to emphasize that today, as always, I've strived to be accurate.

我确信，如果我犯了错误，你们中的一些人会指出来，我非常感激，如果我们一致认为我确实说错或引用错了，我会发布更正，但我的内容绝非全面。

I'm sure if I made mistakes, some of you will point it out and I appreciate that and I'll post a correction if we agree that I indeed misspoke or miss cited something, but by no means was I exhaustive.

我的意思是，我可能让你们中的一些人感到疲惫了，但这些信息本身并不全面。

I mean, I might've exhausted some of you, but the information wasn't exhaustive.

也就是说，我根本不可能涵盖所有我们优化或可以优化学习与表现的方式。

Meaning there's no way that I could cover all the ways in which we optimize or can optimize learning and performance.

我认为我们已经探讨了其中一些，我希望你们能从中获益，并在自己的生活中去探索。

I think we've touched on a number of them that I hope that you'll find value in and that you'll explore in your own lives.

我们继续这个主题，因为这正是我们这个播客一贯的做法。

We are continuing with this theme because that's what we do for this podcast.

我们会围绕一个主题持续整整一个月。

We stay on one theme for an entire month.

在下一期节目中，我们将探讨与学习密切相关的两个非常重要的神经可塑性方面，即疼痛、疼痛管理与神经再生。

For the next episode, we're going to explore two very essential aspects of neuroplasticity that actually relate to learning, which are pain, pain management, and neural regeneration.

对于那些没有受伤或不遭受慢性疼痛的听众，这场讨论依然非常重要，因为它不仅仅关乎如何消除疼痛。

And for those of you that don't have injuries or don't suffer from chronic pain, the discussion is still going to be a very important one because it's not just going to be about pain that you're trying to get rid of.

它还将涉及疼痛网络中的某些感官体验如何被放大，以及我们如何利用自上而下的调节。

It's also going to be about how certain sensory experiences within the pain network can become amplified as well as how we can use top down modulation.

我们可以用大脑来抑制疼痛反应。

We can use our mind to suppress the pain response.

我们还将讨论一些存在于外周和身体中的、硬连线的、自下而上的疼痛控制机制。

We're also going to talk about some of the hardwired mechanisms that are bottom up that exist in our periphery, in our body to control pain.

我们还会探讨疼痛系统与学习系统之间的一些有趣互动。

And we're also going to discuss a number of interesting interactions between the pain system and the learning system.

所以，即使你对疼痛本身不感兴趣，这场讨论依然非常有价值，因为理解大脑优化和神经再生如何与这一讨论密切相关。

So again, if you're not interested in pain per se, it still is going to be a very valid conversation for sake of understanding how to optimize brain and neural regeneration goes hand in hand with that discussion.

所以我希望你们能加入我们的讨论。

So I hope you'll join us for that.

如果我不提一下，今天科斯特洛打鼾声大得惊人，那我就失职了。

I suppose I'd be remiss if I didn't mention that Costello has been snoring extremely loudly today.

他今天早上走了很长一段路，就是从车道上去，再从车道下来，他是一只老狗。

He had a good long walk this morning, which means up the driveway, down the driveway, he's an old dog.

所以，如果你在背景中听到他的声音并感到分心，现在你知道原因了。

So if you've been hearing him in the background and it's been distracting, now you know why.

这可能与你当时的自主神经唤醒水平有关。

It probably relates to where you were on your level of autonomic arousal.

我会把这个问题留给你自己去回答。

And I'll leave it to you to answer that question for yourself.

你们许多人继续礼貌地询问如何支持这个播客。

Many of you continue to graciously ask how you can help support the podcast.

我们非常感谢这个问题。

And we really appreciate the question.

最好的方式是在你收听或观看的平台订阅我们的节目。

The best way is to subscribe wherever it is you happen to be listening or watching.

所以，对于在YouTube上观看的朋友，请订阅我们的YouTube频道。

So for those of you that it's YouTube, please subscribe to the YouTube channel.

如果是Apple平台，请在Apple上订阅播客；如果是Spotify，请在Spotify上订阅。

If it's Apple, subscribe to the podcast on Apple, or if it's Spotify, subscribe there.

也许你会订阅所有三个平台。

Maybe you subscribe to all three.

如果你对我们有评论或反馈，或者对未来的播客节目或话题有建议，请在YouTube的评论区留言。

If you have comments and feedback for us, suggestions for future podcast episodes or topics to cover, please place those in the comment section on YouTube.

Apple也提供了一个可以给我们评分的区域。

Apple also provides a section where you can give us a rating.

如果我们值得五颗星的评价，我们非常希望你能给我们打五颗星，或者你觉得我们该得多少分就打多少分。

We would love it if you give us a five star rating or whatever it is that you feel that we deserve.

总的来说，如果你能向别人推荐这个播客，我们希望你能这么做，因为你相信这些信息对他们有用——告诉你的朋友、家人、同事，因为随着播客的扩展，支持我们的力量也会随之增长。

And in general, if you could tell people about the podcast, we hope you would tell them because you think the information would be of use to them of course, tell your friends, tell your family, tell your coworkers, because as we expand the podcast, the support for the podcast just grows along with it.

所以，这是支持我们的一种绝佳方式。

So that's a terrific way to support us.

一如既往，请关注我们在开头提到的赞助商。

As always check out our sponsors, which were mentioned at the beginning.

最后但同样重要的是，代表我和科斯特洛，感谢你今天抽出时间并给予关注。

Last but not least on behalf of me and Costello, I want to thank you for your time and attention today.

一如既往，感谢您对科学的关注。

And as always, thank you for your interest in science.