家庭、友谊与浪漫爱情中的社交联结科学

这些人都不熟悉禁食，他们并没有进行间歇性禁食，而是保持着比较典型的用餐时间。

Now these were not people that were familiar with fasting, they weren't doing intermittent fasting, they were eating more typical meal schedules.

因此，这不仅增加了饥饿感，也提升了他们对社交互动的渴望。

So And that created increased hunger, etcetera, but it also increased their appetite, if you will, for social interactions.

所以这里的关键点是，存在一种共同的生物学基础和神经回路，支撑着维持个体及物种生存的生理需求。

And so the important point here is that there's a common biology, there's a common circuitry that underlies homeostatic craving of things that maintain us as individuals and as a species.

这使得社交互动与食物、水等需求一样，成为对我们生存和健康至关重要的核心要素。

And it really places social interactions as right up there in the list of things that we could consider so vital for our survival and for our health.

食物、水、社交互动等需求实际上处于同一最高优先级，它们都依赖相同的神经回路——包括背缝核多巴胺神经元及其他结构——来驱动我们寻求特定类型的刺激。

Things like food, water, social interactions are really sit within a top tier amongst each other, and they use the same common circuitry, dorsal raphe dopamine neurons, in addition to other structures in order to create this drive to seek out certain types of stimuli.

我意识到，这是一种对社交联结非常简化的观点。

Now, this is a very reductionist view of social bonding, I realize that.

但重要的是要明白，尽管我们赋予了社交主观的语境——比如‘我好想这个人’或‘我真想避开那个人’——归根结底，这一切最终都汇入同一个系统：某种神经化学物质被释放，促使我们去寻求某种互动；或者未被释放，于是我们安于现状。

But it's important to realize that while we place all this subjective context, oh, I miss this person, or I really would like to avoid that person, at the end of the day, it really all funnels into a system whereby a single neurochemical is either being released and motivating us to seek out more of a particular type of interaction or is not released, and therefore we are perfectly comfortable staying exactly where we are.

我说到这里时，你们中有些人可能在想：哦，这大概就是恋爱时发生的情况。

As I say this, some of you are probably thinking, oh, that's probably what happens when you fall in love.

确实如此。

And indeed that's the case.

当人们进入一段让他们感到非常满足的浪漫关系时，会经历一个阶段，据理论推测，这个阶段持续时间从六天到六个月不等，但有些人表示，这种感觉甚至可以持续多年，乃至几十年，让人完全被与对方相处的体验填满和满足。

When people enter romantic relationships that to them are very satisfying, there's this period that, you know, the theory is that it lasts anywhere from six days to six months, although some people report that this feeling can last many, many years, even decades, of just feeling completely filled up and sated by the experience of being with that person.

以至于对食物的渴望减少了，对睡眠的渴望也减少了。

So much so that cravings for food are reduced, cravings for sleep are reduced.

当然，新恋情中会伴随各种活动，这些活动会占用大量时间，可能影响睡眠或饮食。

Now there's all sorts of activities and things that go along with new romantic partnerships that take up time that might get in the way of things like sleep or things like food.

但关键在于，多巴胺是我们寻求外界刺激并最终感到某种互动带来满足感的最终共同通路。

But the point is that dopamine is the final common pathway by which we seek out things and we end up feeling as if we are satisfied by certain types of interactions.

同样，如果你曾经长期处于孤立状态，你的注意力可能会更强烈地集中在吃什么、晚餐要做什么上。

Now, similarly, if you've ever been isolated for a long period of time, your focus might have shifted to what you're going to eat, what you're to cook for dinner in a much more heightened way.

这些感官刺激和此类互动的重要性，以及食物本身的味道，都会被放大。

The importance of those sensory stimuli and those types of interactions, and indeed the taste of food itself expands.

因此，当我们处于熟悉的社交关系中时，这些不同驱动力之间通常会保持平衡。

So normally when we are in social relationships that are ones that are familiar to us, we have a balance of these different drives.

但当某一种驱动力占据主导，而我们对此高度专注时，由于所有驱动力都汇聚到相同的神经回路，我们在新恋爱时就不会像平时那样去寻求食物等特定行为。

But when one particular drive takes over and we are very focused on it, because they all funnel into the same circuitry, there really isn't the seeking out of certain types of behaviors like food seeking when we're newly in love.

但这并不意味着食物对我们来说就不会好吃，或者我们不会去寻求它。

Now that doesn't mean that food won't taste good to us so that we don't seek it.

事实上，已经有一些实验表明，当人们刚刚坠入爱河时，草莓的味道可能会变得极其美妙。

And indeed, there are experiments that have been done where if people have just fallen in love, the taste of a strawberry can just be incredible.

多巴胺的另一个作用是，它改变了我们对感官刺激的解读方式。

The other effect of dopamine is that it changes the way that we interpret sensory stimuli.

当我们处于多巴胺水平升高或驱动力增强的状态时，我们的感知系统实际上会发生变化。

Our detectors actually change when we are in heightened states of dopaminergic activity or drive.

这基本上意味着，当我们的多巴胺水平较低时，事物看起来会比平时更好。

Basically what this means is that things seem better than they would when we have less dopamine in our system.

这里的关键是，这些驱动力之间存在大量交叉。

The point here is that there's a lot of crossover.

各种稳态驱动力之间相互交织，并非存在于彼此独立的通道中。

There's a lot of meshing together of different homeostatic drives that they don't exist in separate channels.

只有在某种特定的内稳态驱动被推向极致的情况下，比如陷入爱河，我们才会倾向于回避或忽略其他内稳态驱动。

And it's only under conditions in which one particular homeostatic drive is kind of being played out to the extreme, such as the example of falling in love, that we tend to avoid or sort of overlook the other homeostatic drives.

这是因为我们的多巴胺水平已经足够高，不再需要更多了。

And that's because simply we're getting enough dopamine we don't need anymore.

到目前为止，我一直专注于社会联结的组织逻辑——这其实就是极客术语，用来解释我们如何建立联结、回避联结，以及为什么有些人比其他人更渴望或更少寻求联结等等。

Up until now, I've been focused on the organizational logic of social bonding, which is really just nerd speak for how is it that we form bonds, avoid bonds, why do people seek out more or fewer bonds than others, etcetera.

现在，我想稍微转变一下话题，聚焦于我们可以做些什么来促进健康联结的形成。

Now I'd like to shift gears a bit and focus on what are some things that we can do to encourage the formation of healthy bonds.

有一项发表在《细胞报告》（Cell Reports）上的精彩研究，这是Cell Press出版社的优秀期刊。

There's a beautiful study that was published in Cell Reports, Cell Press Journal, excellent journal.

这篇论文的标题是《有意识地处理叙事性刺激能同步个体间的心率》。

The title of this paper is Conscious Processing of Narrative Stimuli Synchronizes Heart Rate Between Individuals.

我之前在播客中提到过这项研究，但我想再提一次，并深入探讨一下，因为它指出了我们可以用来提升各类社会联结的质量与深度的具体可操作方法。

I mentioned this on a previous podcast, but I'd like to mention it again and go into a little bit more depth because it points to specific actionable items that we can all use in order to enhance the quality and depth of social bonds of all kinds.

这项研究涉及一种非常简单的实验设计。

Now, this study involved a very simple type of experiment.

他们让参与者听一个故事。

They had people listen to a story.

研究中的每个人都听了同一个故事，但他们在不同时间、不同地点收听。

Everybody in the study listened to the same story, but they listened to that story at different times and indeed in different locations.

不同的人，同一个故事。

So different people, same story.

他们测量了心率、呼吸等指标。

And they measured things like heart rate, they measured breathing, etcetera.

那么，进行这项研究的动机是什么？

Now, what was the motivation for doing this?

长期以来的研究表明，我们的生理状态，比如心率、呼吸、皮肤电导（即出汗量），可以在个体之间同步。

Well, there's a long standing literature showing that our physiology, things like our heart rate, our breathing, our skin conductance, meaning the amount of sweating, can be synchronized between individuals.

这种同步可以由多种不同因素引发。

And that synchronization can occur according to a variety of different things.

已有研究让参与者互相注视，结果发现他们的眼睛瞳孔大小会开始同步。

There've been studies that have people look at one another and they look and actually see that their pupil size of their eyes starts to synchronize.

人们的呼吸会同步。

People's breathing can synchronize.

人们的体温甚至也会开始同步，或者至少体温的变化会同步。

People's body temperatures can even start to synchronize, or at least shifts in body temperature can synchronize.

一个人变凉了，另一个人也变凉了。

One person gets cooler, the other person gets cooler.

这其中大部分都是潜意识的。

A lot of this is subconscious.

其中一些可以通过有意识的线索察觉，比如皮肤发红或看到对方瞳孔变化，但瞳孔反射其实是个很好的例子——除了极少数情况和经过高度训练的个体外，大多数人无法有意识地控制自己的瞳孔反射。

Some of it can be detected by conscious cues like flushing of the skin or actually seeing someone's pupils change, but actually the pupil reflex is a really good example whereby, except for rare cases and certain highly trained individuals, most people can't control their pupil reflexes in a very deliberate way.

这确实是一种反射，是自主神经反射。

It's truly a reflex, it's an autonomic reflex.

因此，大量研究表明，在小群体或两个人之间，这些生理信号是可以同步的。

So there's a lot of literature showing that within small groups or two people, these physiological signals can be synchronized.

这项研究发现，当人们在不同时间聆听同一个故事时，他们的心率会开始同步。

What this study found was that when people listen to the same story, but at different times, their heart rates start to synchronize.

这太惊人了，因为人们是在不同时间听这个故事的，但他们心跳之间的间隔却变得非常固定，并几乎精确地相互对应。

This is incredible because people are listening to the story at different times, but the gaps between their beats become very stereotyped and map almost precisely onto one another.

这太不可思议了。

That's incredible.

现在，根据大量研究，我们了解到社会关系的质量和 perceived depth 与个体之间的生理同步程度密切相关。

Now we also know from an extensive literature that the quality and perceived depth of a social bond correlates very strongly with how much physiological synchronization there is between individuals.

换句话说，当你们的身体感受一致时，你们往往会感到彼此更加亲密。

In other words, when your bodies feel the same, you tend to feel more bonded to somebody else.

因此，整个说法有点像是一个循环论证。

And so this whole thing is a rather circular argument.

当你觉得与某人更亲近时，你们的生理状态就会同步。

When you feel closer to somebody else, your physiology synchronize.

反过来也是如此。

And the reverse is true as well.

当你们的生理状态同步时，你们会感到与他人更亲近。

When your physiologies are synchronized, you feel closer to other people.

这就是我所说的音乐会现象。

This is what I call the concert phenomenon.

如果你曾经去观看你最喜欢的乐队演出，或者去一场你特别喜爱的音乐会，你常常会瞥见身边的人也在同样享受着这一切。

If you ever go to see your favorite band or you go to a concert that you particularly love, you often look over at somebody and you'll see them enjoying the same thing.

他们往往和你处于相似的状态，比如当最爱的歌曲响起时，你真的会感到与那个人产生了连接。

And they're often in a similar state as you are, maybe sort of like favorite song comes on, and you actually feel connected to that person.

你感觉这显然是一种共同体验，但同时也伴随着对这种体验的共同生理反应。

You feel like you're in, obviously there's a shared experience, but there's also a shared physiological response to that experience.

因此，这种现象可以发生在大规模人群中，也可以仅仅发生在两个人之间。

And so this can happen en mass with large groups of people, or it can happen just between two individuals.

正如这项研究指出的，即使两个人没有直接互动，只要他们聆听的是同一个故事作为共同的锚点或驱动力，这种现象依然可能发生——这充分说明了身体与大脑是相互关联的。

And as the study points out, it can actually happen between individuals without them actually interacting with one another when the story they are listening to is the anchor or the driver This really points to the fact that the body and the brain are reciprocally connected.

确实如此，我们的想法、所听到的内容、所感受到的情绪会驱动我们的生理状态，比如心跳和呼吸；反过来，我们的心跳和呼吸也会影响我们的心理状态。

Yes, indeed, what we think, what we hear, what we feel drives our physiology, our heartbeat, our respiration, etcetera, but our heartbeat and respiration also are influencing our state of mind.

在这种情况下，当我们的脉搏同步时，会促进某种类型的社会联结。

And in this case, it's encouraging certain types of social bonds when our heart rates are synchronized.

你可以利用这一点。

You can leverage this.

你该如何利用这一点？

How can you leverage this?

让我们以即将到来的节日为例。

Well, let's take a upcoming example of the holidays.

这其实是个笑话。

There's a sort of a joke.

我想是拉姆·达斯，那位佛教哲学家说过，如果你觉得自己开悟了，就去见见你的父母。

I think it was Ram Dass, sort of Buddhist philosopher type that said, if you think you're enlightened, go visit your parents.

我认为他想表达的是，有些人——并非所有人——与父母的关系比较紧张。

And I think what he was referring to is that some people, not all people, have challenging relationships with their parents.

我们一会儿会讨论亲子依恋和互动，但有些人与父母的关系非常好，为他们感到高兴。

We're going to talk about child parent attachment and interactions in a few minutes, but some people have a wonderful relationship to both their parents and more power to them.

我觉得这很棒，我们都该有如此幸运。

I think that's wonderful, we should all be so lucky.

许多人与父母的关系存在问题，或者他们与父母关系很好，但父母知道，或者他们知道如何通过说一句轻微的话，甚至只是挑一下眉毛、翻个白眼，或用特定的语气做事，直击心理上最柔软的那块地方。

Many people have challenged relationships with their parents or they have a great relationship with their parents, but their parents know, or they know how to drive that dart right into that particular soft piece of psychological flesh by saying the, just the slightest thing, or even by raising their eyebrow or rolling their eyes or the tone in which they do something.

兄弟姐妹之间也是如此。

This is also true between siblings.

我想你们中的许多人能想到这样的例子。

I think many of you can think of examples where this is true.

许多人在与他人互动时，期望仅仅与对方互动就能建立起亲密感。

Many people, when they interact with others, expect that the mere interaction with the other person is going to create the sense of bonding.

很多时候确实如此，例如，当人们进行亲密的自我披露，或者彼此相处得非常愉快，以至于仅仅看到对方就会引发强烈的情感，而且这种情感是相互的，这种情况常常会发生。

And often that is the case, for instance, if people are involved in intimate disclosure, if people enjoy each other's company so much that just the mere sight of somebody evokes great feelings and it's mutual, that often can happen.

但在许多类型的社会互动中，让我们感到与对方亲近的，并不是与那个人的直接互动，而是共同的经历。

But in many types of social interactions, it's not the direct interaction with that person that makes us feel close to them, but rather it's shared experience.

而共同的经历就是共同的生理反应。

And shared experience is shared physiology.

这正是我想通过这项关于叙事刺激的意识处理能同步不同个体心率的研究所要表达的观点。

That's the point I'm trying to make by way of this study about conscious processing of narrative stimuli synchronizes heart rate of different individuals.

例如，如果你和某人之间在亲近过程中存在一些困难或轻微的摩擦，或者互动有些棘手，那么将注意力转向某个共同的故事或电影通常会很有帮助。

So for instance, if you have a somewhat challenged or somewhat, let's call it a slight friction in getting close with somebody, or it can be a challenging interaction, oftentimes it's very useful to focus outward on some other common narrative, a movie.

人们常常会一起观看比赛。

Oftentimes people will watch a game together.

实际上，很多人或家庭过于关注外部事件而受到批评，但这些外部事件也可以是观察孙辈的可爱之处，或是欣赏一顿美餐的美妙之处。

Actually, there's a lot of critique that people or families will focus outward too much on external events, but these external events can be observing the grandchild and how wonderful they are or observing the meal and how wonderful it is.

正如我们在各种传统中常见到的那样，每年都会重复讲述同一个故事。

Or as we commonly see in various traditions, there's a story that's repeated each year.

当然，在即将到来的节日期间，有圣诞故事、主题和传统，这些主题和传统锚定了我们心理的多个方面。

Certainly in the upcoming holidays, there's Christmas stories, there are themes and traditions, and those themes and traditions anchor a number of different aspects of our psychology.

它们非常美好，贯穿了世代，使我们能够将自己的经历与前几代人的经历联系起来。

They're really wonderful, they thread through the ages really, and allow us to link our own experiences up with previous generations and experiences.

但除此之外，它们还同步了我们的生理状态。

But in addition to that, they synchronize our physiologies.

因此，与其期望他人以我们希望的方式改变我们的生理状态，或我们以希望的方式改变他人的生理状态，然后期待这种关系能自然而然地蓬勃发展，不如将注意力转向某个外部刺激，专注于能同步双方生理状态的事物。

And so sometimes it can be useful rather than expecting others to shift our physiology in the way that we wish or us shifting their physiologies in the way that we wish, and then expecting some bond to mushroom out of that in some beautiful way, to focus on some external stimulus, to focus on something that will synchronize the physiologies of both people.

这可以作为一种桥梁，帮助建立社会纽带。

That can act as a bridge in order to establish social bonds.

这并不是一种让糟糕关系变好的捷径或权宜之计。

And this is not a hack or a workaround for making terrible relationships good.

这实际上正是我们从社交互动中感受到‘哇，那真是一段美好的时光’的核心所在。

This is actually at the seat of what we come away from a social interaction with as feeling, wow, that was a really wonderful time.

一段美好的时光，有时确实源于具体说过的话或参与的具体活动，但更常见的是，美好体验的最终共同路径是一种良好的生理体验和共享的生理体验。

Often a really wonderful time can be by virtue of the specific things that were said or the specific things that one engaged in, but more often than not, the final common pathway we should say of great experiences was a great physiological experience and a shared physiological experience.

我有一个与此相关的简短小故事。

I have a short anecdote that relates to this.

我有一个年长的姐妹，她曾经说，她在大学时最棒的约会，是那些被邀请一起去听音乐的约会。

I have an older sibling and she used to say that when she was in college, the best dates that she ever went on were dates where she was asked to go out and listen to music.

然而，她指出，通常那些邀请她的男生都会带她去爵士酒吧。

She pointed out, however, that oftentimes the guys that would ask her out would take her to jazz clubs.

她一直认为，他们邀请她去爵士酒吧，是因为在爵士酒吧通常要坐下，而她最终得出结论：他们根本不会跳舞。

She always had the theory that they would ask her to jazz clubs because at jazz clubs, typically you would sit down and then she had to conclude that they couldn't dance.

我妹妹喜欢跳舞。

My sister likes to dance.

所以每当有人有胆量带她去跳舞时，那些约会和关系都特别令人满意。

And so anytime someone actually had the nerve to take her dancing, those turned out to be particularly, let's just say satisfying dates and relationships.

至少它们持续得更久一些。

At least they lasted longer.

关于她们，我就知道这些。

That's all I know about them.

关于她们，我就只想知道这些。

That's all I want to know about them.

毕竟她是我的妹妹。

She's my sister after all.

但那些约她出去的人背后的理论是正确的，即如果你想与某人建立联系，就要通过共同的、共享的经历来创造一种共同的生理反应。

But the theory behind whoever was asking her out on these dates was the right one, which is that if you want to bond with somebody, you create a common physiological response through a common and shared experience.

这通常是探索两个人之间是否能产生共同生理反应的一个良好切入点，但这一点始终是个疑问。

And that is often a good entryway into establishing whether or not, it's always a question, whether or not there can be common physiological experience between two individuals.

到目前为止，我们一直从已经形成的神经回路的角度来讨论社交联结。

Up until now, we've been talking about social bonding through the lens of neural circuits that are already established.

然而，在本集开头，我提到这些负责成人依恋（无论是浪漫关系、友谊或其他形式）的神经回路，实际上是在发育过程中建立的。

However, early in the episode, I mentioned that these very neural circuits that are responsible for social bonding in adult forms of attachment, be it romantic or friendship or otherwise, are actually established during development.

关于早期依恋与成人依恋之间关系的一个重要且令人兴奋的领域，源自艾伦·肖尔的研究。

One of the more important and I think exciting areas of early attachment as it relates to adult attachment comes to us from the work of Alan Shore.

艾伦·肖尔，拼写为 A L L A N，肖尔，S C H O R E，是一位精神分析学家，同时对儿童和成人的依恋神经生物学有深刻理解。

Alan Shore, spelled A L L A N, Shore, S C H O R E, is a psychoanalyst who also has deep understanding of neurobiology of attachment, both in childhood and in adulthood.

他重点关注右脑和左脑在依恋形式上的差异。

And he's focused a lot on differences between right brain and left brain forms of attachment.

在《休伯曼实验室播客》早期的一集中，我曾提到，公众普遍讨论的所谓右脑与左脑之分——比如一边更情绪化、另一边更理性——完全是错误的，明白吗？

Now, in a early episode of the Huberman Lab Podcast, I touched into the fact that most of what's discussed in the general public in sort of pop psychology and even in some neurobiology courses about right brain versus left brain and one side of the brain being more emotional and the other side being more rational is completely wrong, okay?

我看到的大多数说法实际上与真实情况恰恰相反。

Most of what I see out there is actually backwards to the way things actually work.

虽然确实存在某种程度的功能侧化，即某些大脑功能由大脑某一侧的神经元处理，但认为大脑一侧是情绪化的、另一侧是理性的这种观点，根本就是错误的。

And while there is some what we call lateralization of function, meaning certain brain functions are handled by neurons on one side of the brain or the other, the idea that one side of your brain is emotional and the other side of your brain is rational is just simply not true.

然而，艾伦·肖尔的研究揭示了一些非常具体的神经回路，这些回路确实具有侧化偏向，即在儿童与父母、尤其是儿童与母亲之间的某种依恋形式中，右脑比左脑更占主导，或反之。

However, the work of Alan Shore points to some very concrete neural circuits that do have a lateralization bias, meaning they are more right brain than left brain or more left brain than right brain that underlie certain forms of attachment between child and parent, in particular child and mother.

这些依恋中的右脑倾向和左脑倾向，会在我们成年后的依恋模式中反复上演。

And that these right brain isms, if you will, and left brain isms for attachment get played out again and again in our forms of attachment as adults.

因此，我现在想简要谈谈这项研究，因为它确实揭示了我们建立联结以及建立联结的不同途径中的若干重要特征。

So I'd like to talk about that work briefly now, because I think it really points to a number of important features of how we establish bonds and the different routes to establishing bonds.

在精神分析领域，长期以来一直有关于所谓潜意识或无意识的讨论，即那些我们并未意识到的事物。

So within the field of psychoanalysis, there's been a longstanding discussion of course, about the so called unconscious or subconscious, the things that we are not aware of.

我认为，越来越多的证据表明，潜意识或无意识至少有一个主要组成部分，就是所谓的自主神经系统。

And I think there's growing evidence pointing to the fact that at least one major component of the subconscious or the unconscious is the so called autonomic nervous system.

自主神经系统是我们神经系统中控制反射性呼吸、心率、皮肤电导（即出汗）、瞳孔大小的部分。

The autonomic nervous system is the portion of our nervous system that controls our reflexive breathing, our heart rate, our skin conductance, meaning our sweating, pupil size.

它是使我们更警觉或更平静的神经系统层面。

It's the aspect of our nervous system that makes us more alert or more calm.

它是自主神经系统的交感神经分支（负责警觉）或副交感神经分支（负责更平静的反应）。

It's the so called sympathetic, meaning for alertness or parasympathetic branch of the autonomic nervous system, parasympathetic for more calming responses.

那么，谢尔医生的研究表明了什么？

Now, what Doctor.

谢尔医生以及其他人的研究现在表明，早期婴儿与父母——特别是婴儿与母亲的依恋，涉及这些右脑回路和左脑回路与自主神经系统之间的协调或同步。

Shore's work and the work of others is now showing is that early infant parent, in particular infant mother attachment involves a coordination or synchronization of these right brain circuits and these left brain circuits as they relate, excuse me, to the autonomic nervous system.

这具体是如何体现的呢？

How does this play out?

嗯，从婴儿出生时开始，你就完全无助。

Well, it plays out where early on as an infant, when you're born, you're truly helpless.

你不能自己喂食，不能自己保暖，不能自己换尿布，当然也无法行走去获取你需要的东西。

You can't feed yourself, you can't warm yourself, you can't change yourself, and you certainly can't ambulate, walk anywhere to get the things that you need.

所有这些功能，或者说所有这些需求，都由你的主要照顾者来满足。

All of those functions, all of those needs rather are met by your primary caretaker.

通常，这指的是母亲。

Typically that's the mother.

当然，父亲也扮演着角色，但由于母乳喂养甚至瓶喂，母亲通常扮演着更突出的角色。

Fathers of course play a role also, but because of breastfeeding or even bottle feeding, typically mothers play a more prominent role.

我意识到有例外情况，但这是普遍规律。

I realize there are exceptions, but that's the general rule.

现在已有脑成像研究在观察婴儿和母亲互动时的大脑活动，结果显示，双方的身体接触、呼吸节奏、心率，甚至瞳孔大小都在积极地同步协调。

There are now brain imaging studies examining the brains of infants and the brains of mothers as they interact and showing that the physical contact between the two, the breathing of the mother and child, the heart rate of the mother and child, and indeed the pupil size of the mother and child are actually actively getting coordinated.

换句话说，母亲主要在调节婴儿的自主神经系统，而婴儿也在调节母亲的自主神经系统。

In other words, the mother is regulating the infant's autonomic nervous system primarily, and the infant is also regulating the mother's autonomic nervous system.

婴儿的一声轻哼或哭闹——尤其是压力性哭闹——肯定会调节母亲的自主神经系统。

A small coo from a baby or a cry, which is a stress cry from a baby will definitely regulate the autonomic nervous system of the mother.

整个右脑系统直接连接到所谓的催产素系统。

This whole right brain system is directly tapped into the so called oxytocin system.

我们稍后会更详细地讨论催产素。

And we'll talk more about oxytocin in a moment.

催产素是一种参与各种社会联结的肽类激素，但在早期童年阶段，它与乳汁分泌和乳汁生成密切相关。

Oxytocin, again, being this peptide hormone that is involved in social bonds of all kinds, but that at least in early childhood is very closely associated with milk let down and milk production.

实际上，哺乳本身——包括对乳头的刺激以及婴儿与母亲皮肤之间的接触——会大量刺激催产素的释放，而且这种刺激具有特异性。

There's actually a lot of stimulation of oxytocin release in the mother by nursing itself, so physical contact with the nipple, and by the contact of skin between baby and mother, and there's specificity there.

并不是任何一个婴儿都能引发母亲体内最多的催产素释放。

It's not just any baby that can evoke the most amount of oxytocin release from the mother.

然而，现在也有一些例子表明，仅仅是抱着孩子就能让非父母或其他人释放催产素。

Now, however, there are examples where just holding a child will evoke oxytocin release in the non parent or somebody other than the parent.

我认为大多数人都有过这种体验。

I think most people experience that.

这就是新小狗或新生儿现象，因为事实上，小狗也能引发催产素的释放。

That's the new puppy or new baby phenomenon, because indeed puppies can evoke oxytocin release as well.

重点不在于催产素只在主要关系或母亲与孩子之间释放，而在于催产素的释放量与个体和该孩子之间的亲缘关系紧密程度成正比，反之亦然。

The point is not that oxytocin is only released in response to the primary relationship or the mother and their child, but rather that the amount of oxytocin scales with how closely related one is to that particular child and vice versa.

因此，孩子和母亲体内都会发生催产素的释放。

So there's oxytocin release occurring in both the child and the mother.

所以这个右脑系统是一种情绪性但属于自主神经系统的系统。

So this right brain system is an emotional, but autonomic system.

它发生在我们的意识觉察之下。

It is below our conscious detection.

随着我们年龄增长，另一个系统开始在亲子互动中发挥作用，这种系统也存在于其他类型的互动中。

Now, as we get older, there's another system that starts to come into play in parent child interactions, and this also comes into play interactions and so forth.

这就是艾伦·肖特所描述的左脑系统。

And that's the left brain system as described by Alan Short.

但这并不是关于情感与理性之间的区别。

Now, again, this isn't about emotion versus rationality.

这关乎自主性与更自觉的联结方式。

This is about autonomic versus more conscious forms of bonding.

因此，根据神经影像学研究以及动物研究，左脑回路方面有证据表明，它更倾向于处理非常具体、逻辑性强的叙事。

So on the left brain circuit side, there is evidence for, based on neuroimaging studies, but also animal studies to support the idea that on the left brain side of things, there is a processing more of narratives that are very concrete, logical narratives, okay?

再次强调，我必须强调，这并不是说大脑的一侧是情感的，另一侧是理性的，而是这两者在同时发生，且左脑回路在与预测和奖励相关的联结中占据一定主导地位。

And again, I have to zoom out and just really tamp down the idea that it's not that one side of the brain is emotional and the other side is rational, but rather that these two things are happening in parallel and that there's a bit of a dominance for the left brain circuitry to be involved in the kinds of bonding that are associated with prediction and reward.

一个很好的例子就是每晚给孩子读书，坐在那里读故事。

So a good example would be reading to a child every night, sitting there and reading.

我记得给侄女读书，也看过她父母给她读书。

I can recall reading to my niece and seeing her parents read to her.

她完全不明白他们在说什么，因为至少我不知道，但她肯定不会说话，不过她喜欢看图画，这种互动非常可预测。

And she had no clue whatsoever with what they were saying because she, well, at least I don't know, but she certainly couldn't speak, but she liked looking at the pictures and it was a very predictable sort of interaction.

好了，书拿出来了。

It was okay, out come the books.

通常是先洗澡，然后穿睡衣，接着关灯，最后拿出书来。

It was usually here's the bath, then there's the pajamas, then there's the lights go down, then out comes the book.

然后就是父母和孩子之间的互动，当然这通常也涉及身体接触。

And then there's the interaction between parent and child, which of course usually also involves physical contact.

所以，右脑系统和左脑系统并不是各自独立运作的，而是在并行运作。

So it's not like the right brain system and the left brain system are operating separately, they're operating in parallel.

但这种预测与奖励机制——孩子喜欢被读书——通常是由左脑系统介导的。

But that sort of prediction and reward kids like to be read to is generally mediated by this left brain system.

随着孩子长大，父母的养育角色也随之调整和演变，这种模式仍在继续。

And this carries on as children get older and as parents take on and evolve their parenting roles.

很明显，孩子与照顾者之间健康的社会联结依赖于右脑系统和左脑系统同时参与，即自主功能的同步，意味着在身体感受上的真正融合，同时也存在对某种外在刺激的体验同步，比如一起读书、一起看节目，或共同享受一顿饭。

It's very apparent that healthy social bonding between children and caretaker relies on the fact that both this right brain system and the left brain system are engaged, that there's a synchronization of autonomic function, meaning a joining together in actual somatic feeling, and that there's a synchronization of experience that's more about some outward or external stimulus, like reading a book or watching a show together or enjoying some common experience of a meal together.

当然，随着孩子长大，他们能够接触到越来越复杂认知层面的事物。

And of course, as children get older, they're able to access more and more cognitively sophisticated things.

你可以和他们一起看电影，他们会预测哪些角色会出现。

You can watch a movie with them and they'll make predictions about which characters are going to show up for instance.

或者你可以带他们去听音乐会，他们能欣赏演出，甚至参与其中，并感受到自己被欣赏。

Or you can take them to a concert and they can appreciate the concert or play in that concert and they appreciate that they're being appreciated.

好吧，这里有一百万种不同的例子，甚至可以说是无限多，但关键是，有两条并行的神经回路对建立纽带至关重要，而这种机制在童年早期就已形成，它既不是纯粹情感的，也不是纯粹理性的，而是两者兼具。

Okay, so there are a million different, there's infinite number of examples here, but the idea is that there are two parallel circuits that are important for establishing bonds and that this is set up very early on in childhood, and that it's neither emotional nor rational, but both.

这些回路会触及我们之前讨论过的神经通路，其中多巴胺会被释放，还有血清素等分子——血清素是一种神经调节物质，更多与温暖、舒适以及对当前环境和拥有物的满足感相关，而不是像多巴胺那样与寻求新事物、动机和驱动力有关。

Now, of these circuits tap into the circuitry that we talked about earlier, where dopamine is released and molecules like serotonin, which again is a neuromodulator more associated with feelings of warmth, comfort, and satisfaction with our immediate surroundings and possessions rather than seeking of things and motivation and drive to go look for things as is the case with dopamine.

因此，这些系统之间仍然存在互动，但艾伦·肖尔的研究激发了人们对这些支撑自主性联结、心跳与呼吸同步的神经回路的极大兴趣。

So there's still interactions with those systems, but the work of Alan Shore has stimulated a lot of interest in what are these circuits that underlie these autonomic bonding, this matching of heart rate and breathing?

那么，支撑这种联结、或这种左脑层面经验同步的神经回路究竟是什么？

And what are the neural circuits that underlie this bonding or this synchronization of experience on the kind of left brain side?

我之所以如此青睐这个模型，是因为它清晰地表明，健康亲子纽带的建立，并非依赖于右脑或左脑系统中的某一个，而是两者共同作用的结果。

And the reason I find this model so attractive is that it's very clear that healthy child parent bonds are established not by one or the other of these right brain or left brain systems, but by both.

现在没有足够的时间深入探讨，但你们中的一些人可能熟悉这种关于焦虑型依恋、回避型依恋以及婴儿与父母依恋的解离型模型。

And there isn't enough time to go into it right now, but some of you are probably familiar with this idea of anxious attached versus avoidant attached versus there's a kind of dissociative attached model of infant parent bonding.

简要地说，神经生物学成像研究越来越清楚地表明，当人们进入青春期、成年乃至老年时，童年时期活跃并建立的这些神经回路会被重新用于其他形式的依恋。

Just briefly, what's becoming clear from the neurobiological imaging studies is that as people start to advance into adolescence and adulthood and well into their elderly years, the same circuits that were active and established in childhood are repurposed for other forms of attachment.

要与他人建立真正完整的纽带，尤其是与浪漫伴侣之间，重要的是既要实现生理上的同步，也要实现这些更理性或预测型回路的同步。

And that to have truly complete bonds with other individuals, but in particular with romantic partners, it's important that there be both synchronization of physiology and synchronization of these more, I guess we could call them more rational or predictive type circuits.

因此，我们可以利用这些信息。

So we can leverage this information.

我们可以开始思考，哪些类型的纽带让我们感觉非常充实和完整。

We can start to think about what sorts of bonds to us feel very enriching and very complete.

我们知道，我们可能与某人建立情感联系，同时也可能与某人建立认知联系。

We know that we can have, for instance, an emotional connection with somebody, but we can also have a cognitive connection with somebody.

我有许多同事，我和他们在智力上有着深刻的共鸣与契合。

I have many colleagues with whom I have deep intellectual connection and convergence with.

我不会说我和大多数同事有深厚的情感联系，少数人确实有，但大多数人没有。

I wouldn't say that I have deep emotional connection with most of them, a few of them, yes, but most of them, no.

我生命中的其他人，比如我与他们有着深厚的情感联系，但缺乏深刻的认知连接。

Others in my life, for instance, I have a deep emotional connection to, but not a lot of deep cognitive connection to.

一个很好的例子是我和我的斗牛犬之间的联系，可惜它已经去世了，但科斯特洛，我们有着非常紧密的情感联系，对吧？

A good example would be the connection that I had with my bulldog who unfortunately passed away, but Costello, we had a very close emotional connection, right?

这种联系建立在触摸、散步和乐趣之上，非常自动自发，对吧？

It was based on touch, it was based on our walks, it was based on fun, it was very autonomic, right?

我们几乎从不讨论，甚至从不谈论我们在做什么。

We rarely discussed if ever what we were doing.

我们之间是一种感受性的关系，而不是认知性的关系。

We had a felt relationship as opposed to a cognitive relationship.

虽然我这么说有点半开玩笑，但这确实是一个非常好的例子，那是一种非常真实的情感纽带。

And while I'm sort of half kidding about that as an example, it's a really good example, it was a very real bond.

事实上，简单说个趣事：我记得科斯特洛还是只小狗的时候，我全权负责它的照料，就像任何婴儿的父母一样，在训练它如厕的那几周里，我完全失去了食欲，似乎也丧失了处理任何认知信息的能力。

And in fact, just as a brief anecdote, I can remember when Costello was a puppy and I was entirely responsible for his well-being, I, like any parent of any infant, I lost my appetite for those few weeks when I was house training him, and I seemed to lose all ability to process any cognitive information.

当时我确实睡眠不足，但我完全专注于我们之间形成的这种自动性纽带。

Now I was also sleep deprived, but I was entirely focused on the autonomic bond that we were forming.

不过，幸运的是，这种联系很快就建立了起来。

Now, thankfully that eventually was established pretty quickly.

基本上，我接下来就是负责喂他、带他散步，为他做一切事情。

Basically, I went on to just basically feed him, walk him and do everything for him.

我们有着一段美好的关系。

And we had a wonderful relationship.

现在很明显，我们在这里谈论的是一种共情。

Now it's very clear that what we're talking about here is a form of empathy.

共情是指能够感受，或者至少认为自己能感受到他人的情绪。

Empathy is the ability to feel, or at least think we feel what others feel.

因为正如我的同事、斯坦福大学的杰出生物工程师和精神科医生卡尔·德西尔罗斯所说——他曾经是这个播客的嘉宾——我们其实并不知道别人真正感受如何。

Because again, as my colleague and the great bioengineer and psychiatrist at Stanford, Karl Deisseroth has said, and he was a guest on this podcast, we really don't know how other people feel.

我们只是觉得或许自己正在感受同样的情绪，或者感受到不同的东西，然后推断或投射出他们可能在想什么。

We just get the sense that perhaps we are feeling the same thing or we're feeling something different and we infer or we project what they might be thinking.

共情就是这种感觉：我们感知到了他人正在感知的东西，明白吗？

Empathy is this sense that we are sensing what other people are sensing, okay?

而要验证这一点并没有真正的方法，除非你测量生理指标，才能获得一些洞察。

And there's no real way to verify that, except if you're measuring physiologies, you could get some insight into that.

在临床心理学和神经生物学文献中，现在普遍认为存在两种共情：一种是情感共情，即真正感受到他人的情绪；另一种是现在被称为认知共情的类型。

In the clinical psychology and in the neurobiological literature now, it's understood that there is both emotional empathy, like actually feeling what somebody is feeling and what is now called cognitive empathy.

认知共情指的是我们在心理层面上以相同的方式看待和体验事物。

Cognitive empathy is this idea that we both see and experience something the same way at a mental level.

情感共情则意味着，是的，我能在身体、内脏或自主神经层面感受到你所感受到的情绪。

Emotional empathy is this idea that, yes, I can feel what you feel at a visceral somatic or autonomic level.

显然，儿童与看护者之间牢固的社会纽带涉及情感共情——这种自主神经功能，以及认知共情——即双方对彼此的感受和想法有相互理解，从而能够预测对方的行为。

And it's absolutely clear that strong social bonds between children and caretaker involve both emotional empathy, this autonomic function and cognitive empathy, that there's a mutual understanding of how the other person feels and how the other person thinks in order to be able to make predictions about what they're going to do.

根据新兴的文献，浪漫关系，以及某种程度上的友谊（尽管友谊在文献中研究得较少），都需要情感共情和认知共情，才能建立起我们所说的信任型社会纽带。

It's also very clear based on the emerging literature that romantic relationships and to some extent friendships, although friendships have been explored a bit less in the literature, that emotional empathy and cognitive empathy are both required in order to establish what we call a trusting social bond.

有一些非常精妙的实验，通过神经成像技术观察两个人玩信任游戏，这种游戏本质上是试图预测对方的行为，判断他们是否会以可信赖的方式行事。

And there's some beautiful experiments done using neuroimaging of two individuals playing a trust game, essentially a game where you're trying to predict the other person's behavior, whether or not they will behave in a trustworthy way.

这些实验通常使用真实金钱，因此存在实际利益，你可以大致预测一个人是否对另一个人有强烈的信任感，以及是否相信对方会以可信赖的方式行动，这取决于他们是否具备高水平的认知共情和情感共情。

And these experiments tend to use real money, so there's actually something at stake, and you can more or less predict whether or not somebody feels a lot of trust for somebody else and whether or not they believe they will act in a trustworthy manner based on whether or not they have high levels of both cognitive empathy and emotional empathy.

因此，对于那些希望建立更深层次联系或任何形式关系的人而言，重要的是要考虑身体状态的同步，我们之前谈过这一点，以及认知状态的同步。

So for those of you that are seeking to establish deeper bonds or bonds of any kind, it's important that you think about synchronization of bodily states, we talked about that earlier, and synchronization of cognitive states.

但这并不意味着你们必须在每件事上都达成一致。

Now that doesn't mean you have to agree on everything.

事实上，许多在认知和情感上非常亲近的人，常常会就各种事情争论并持有大量不同意见。

In fact, oftentimes people who feel very close to one another cognitively and emotionally argue about all sorts of things and disagree about a lot of things.

事实上，我们可能都认识——我至少认识一些人和伴侣，他们似乎通过争吵来建立纽带，这本身就是一个有趣的特征。

In fact, we probably know, I certainly know people and couples that seem to bond through arguing, which is an interesting phenotype in itself.

但重点不在于观点或立场必须完全一致，而在于我们理解对方的感受，并相信对方也理解我们的感受；我们理解对方的思维方式，也相信对方认为他们理解我们的想法。

But the point isn't that there'd be total convergence of opinion or stance, but rather that we understand how the other feels and we believe that they understand how we feel, that we understand how the other person thinks, and that they think that we understand how they think.

因此，这是一种在两个人之间形成的双向循环，涉及认知与情感，并且如肖尔博士所指出的，根植于我们最早期的依恋形式。

So it's a reciprocal loop between two people that involves this cognition and involves emotion, and it's grounded, as Doctor.

肖尔博士指出，这种依恋根植于我们最早期的依恋形式。

Shore has pointed out, in our earliest forms of attachment.

这完全合理，因为负责社会稳态的神经回路——即婴儿与母亲依恋过程中涉及的右脑和左脑回路，以及后来儿童与照顾者之间更理性或预测性依恋的回路——正是我们在一生中所有其他关系中叠加使用的同一套回路。

And that makes perfect sense because the same sorts of circuits that are responsible for social homeostasis, the kind of right brain and left brain circuits that are responsible for infant mother attachment, and then later for more intellectual or predictive type attachments between child and caregiver are the exact same circuits that we superimpose into all other types of relationships throughout the rest of our life.

我应该提一下，对于那些认为自己童年时期与照顾者互动或依恋关系不够理想的人，你们并不孤单。

And I should just mention that for those of you that might be thinking that you had a less than satisfactory infant caretaker interaction or form of attachment, you are not alone.

事实上，Shore医生的大部分研究都关注于如何理解并重塑这些早期经历，以促进健康成年依恋的形成。

And in fact, much of the work that Doctor.

Shore医生的研究重点正是如何理解并重塑这些早期经历，以促进健康成年依恋的形成。

Shore focuses on is about how those early circumstances can be understood and rewired toward the development of healthy adult attachment.

如果你想了解他的研究，他在YouTube上发布了一些视频。

And if you want to check out his work, he's actually got a few YouTube videos out there.

他的名字是Alan Shore，拼写是S-C-H-O-R-E。

Again, it's Alan Shore, spelled S C H O R E.

我非常希望邀请他作为嘉宾参加我们的播客。

I'd love to get him as a guest on the podcast.

他还写了一本书，名叫《右脑心理治疗》，是一本非常出色的著作。

He also has a book, it's called Right Brain Psychotherapy, and it's an excellent book.

即使你没有生物学或心理学背景，这本书也相当易懂。

It's actually pretty accessible, even if you don't have a background in biology or psychology.

我觉得这非常有趣。

I found it to be very interesting.

有很多优秀的参考文献。

There are a lot of excellent references.

而且，如果你在听的话，博士。

And again, if you're listening, Doctor.

肖尔，你知道艾伦·肖尔，我们非常希望你能来参加我们的播客。

Schorr, you know Alan Schorr, we'd love to get you on the podcast.

理解生物过程的一个关键主题是，它们通常在短时间和长时间尺度上发挥作用。

One of the key themes to understand about biological processes is that they often work on short timescales and longer timescales.

到目前为止，我们主要讨论的是发生在短时间尺度上的事情。

And up until now, we've mainly been talking about the stuff that happens on short timescales.

比如心率的同步，或激活某一组神经元，它们释放多巴胺，促使我们寻求更多或更少的社会互动。

So the kind of synchronization of heart rate or activation of a given set of neurons that that dump some dopamine and causes us to seek out more social interaction or less, for instance.

但每一个生物回路和功能都需要有长期的影响。

But every biological circuit and function needs to have longstanding effects as well.

当你思考大脑和身体中的长期效应时，通常会转向激素系统。

And typically when you're thinking about longstanding effects in the brain and body, you start looking towards the hormone system.

这并不总是如此，但神经递质和神经调质的作用通常比较迅速，而激素则具有更持久的效果。

It's not always the case, but more often than not neurotransmitters and neuromodulators are pretty quick, whereas hormones have longer lasting effects.

事实上，许多激素能够进入细胞核，直接改变基因的表达。

In fact, a lot of hormones can actually travel to the nucleus of a cell and actually change which genes are expressed.

因此，如果有一种激素或类激素分子与社会联结有关，那一定是催产素。

So if ever there was a hormone or hormone like molecule that's associated with social bonding, it's oxytocin.

催产素在大众媒体中引起了大量关注。

And oxytocin has gotten a ton of interest in the popular press.

我不知道为什么会这样，但也许是因为催产素关联了太多令人惊叹的效应，而它确实涉及很多方面。

I don't know why that is, but perhaps it's because of all the incredible things that oxytocin is associated with, and it is indeed a lot of things.

例如，催产素在大脑中释放，并与身体不同部位的受体结合。

So for instance, oxytocin is released in the brain and binds to receptors in different locations in the body.

一旦听到‘身体不同部位的受体’，你就应该想到：它会产生多种不同的效应。

And the moment you hear different locations in the body receptors, you should think, well, it's going to have lots of different effects.

确实如此。

And indeed it does.

催产素与性高潮有关。

Oxytocin is involved in orgasm.

它也参与社会识别。

It's involved in social recognition.

没错。

That's right.

当你看到你认为是自己人、团队、群体或朋友的人时，即使没有身体接触，催产素也会被释放。

When you see people that you consider your people, your team, your group, your friends, oxytocin is released, even if you don't come into physical contact with them.

催产素还与配对依恋有关，人们常说的那种‘他是我的人，我是他的人’的感觉就是如此。

Oxytocin is also associated with pair bonding, the feeling that they are your person and that you are their person is the common language people use.

它还与诚实有关。

It's also associated with honesty.

你可能不信，但有一些实验表明，如果人们通过吸入喷雾接受催产素，他们会更诚实、更坦率地谈论某些事情。

Believe it or not, there are experiments that show that if people receive oxytocin through an inhalation spray, that they will be more honest and forthcoming about certain things.

催产素系统及其变异也与自闭症及各种自闭症谱系障碍相关。

And the oxytocin system and variants in the oxytocin system have also been associated with autism and various autism spectrum disorders.

因此，由于催产素受体存在于大脑的许多不同结构和身体的多个部位，这些部位功能各异，导致其影响的行为范围非常广泛。

So there's a huge range of behaviors that's involved in because you have receptors for oxytocin in lots of different brain structures and areas of the body that do different things.

然而，催产素有一些非常一致的效果，值得一一列出。

However, there's some very consistent effects of oxytocin that are worth just listing off.

然后，我将讨论催产素发挥作用的两条不同通路，以及你如何以有趣且可能有用的方式调节催产素。

And then I'm going to talk about two separate pathways by which oxytocin can manifest its effects and how you can actually regulate oxytocin in ways that are interesting and perhaps useful as well.

首先，催产素参与乳汁分泌反射，即泌乳过程。

First of all, oxytocin is involved in the milk let down reflex, lactation.

这完全说得通。

This makes perfect sense.

需要有一个信号，让婴儿吸吮乳头时触发乳汁的释放或排出。

There needs to be a cue by which the suckling on the nipple of the infant causes the release or let down of milk.

乳汁分泌和泌乳由另一种激素——催乳素控制，同时也受催产素调节。

And milk let down and lactation is controlled by prolactin, another hormone, but also oxytocin.

催产素还参与分娩过程中的子宫收缩。

Oxytocin is also involved in uterine contraction during childbirth.

它参与宫颈扩张，以便婴儿能够通过产道。

It's involved in cervical dilation to allow the baby to pass out of the birth canal.

因此，它参与了哺乳和分娩的启动，这一点非常显著，尤其值得注意的是，在男性中——至少在某些雄性动物和部分男性人类中，我想强调是‘部分’，稍后我会回到这一点——它也可能参与勃起反应。

So it's involved in induction of breastfeeding and of labor, which is remarkable and especially remarkable given that in males, or at least in some male animals and in some male humans, and I do want to say some, and I'll get back to this, it can be involved in the erection response.

它在男性和女性的性高潮反应中都可能发挥作用。

It can be involved in the orgasm response in both males and females.

不过，这里有一个非常有趣的差异。

Although there there's a very interesting difference.

关于这一点存在一些争议，但似乎女性在性刺激和高潮时会释放催产素，而男性在性刺激时并不会释放催产素，而是由另一种分子——加压素被触发；但男性的高潮确实会引发催产素释放，只是会有大约三十分钟的延迟。

There's a little bit of controversy about this, but it does appear that in females, sexual stimulation and orgasm cause the release of oxytocin, whereas in males, sexual stimulation does not cause the release of oxytocin, but rather a different molecule vasopressin is triggered by sexual stimulation, but orgasm does trigger the release of oxytocin in males, but with a delay of about thirty minutes.

为什么会出现这种情况以及其具体功能尚不明确，但催产素似乎确实在男性和女性的性反应中都发挥作用。

Why that is and the specific function of that is not clear, but it does seem that oxytocin is involved in the sexual response in both males and females.

释放高水平催产素的主要互动类型首先是：互动双方必须彼此视为关系非常密切的个体，对吧？

The main types of interactions that release oxytocin at high levels are first of all, that the interaction be between individuals that see each other as very closely associated, right?

因此，婴儿和母亲之间关系非常密切，无论是否是收养的婴儿，他们通常都保持密切接触，有时甚至源自彼此的身体。

So a infant and mother are very closely associated, whether or not it's an adopted infant or not, oftentimes they are in close contact, oftentimes they are from the very body of the other.

因此，催产素释放的量或强度往往与个体之间的亲密程度成正比。

And so the amount or the amplitude of oxytocin release tends to scale with how closely associated individuals are.

仅仅看到自己的婴儿或闻到婴儿的气味，就能引发催产素的释放，母亲也是如此。

Just the sight of one's baby or smell of one's baby can evoke oxytocin release and vice versa from the mother.

身体接触，尤其是在情侣之间，效果更明显。

Physical contact, even more so in romantic partners.

身体接触，甚至只是看到伴侣的照片，就能引发催产素的释放，以及性欲和信任感。

Physical contact, even the sight of a picture of a partner can evoke oxytocin release, and sexual desire, also trust.

因此，有一整套心理和生理反应都整合在催产素系统中。

So there's this whole collection of psychological and physiological things that are packaged into the oxytocin system.

这并不是一个单向的系统。

It's not just a one way system.

现在，很多人写信给我，询问吸入式催产素，想知道它是否真的能增强或加快伴侣间的依恋关系。

Now, lot of people out there have written to me asking about inhalant oxytocin, asking whether or not that can actually increase the depth or rate of pair bonding.

而且确实有一些证据支持这一点。

And there does seem to be some evidence for that.

我认为在大多数地方，催产素是处方药，尽管在其他地方可能是非处方药。

Now, I think in most places, oxytocin is prescription, although it might be over the counter in others.

我不确定，你需要查一下你所在的地方。

I don't know, you have to check where you are.

据我所知，你不能随便去购买催产素鼻喷剂，不过也许你能买到——请原谅，我对这一点不太了解。

As far as I know, you can't just go out and buy oxytocin nasal spray, although you may be able to, forgive me, I'm naive to that point.

但值得注意的是，一些正在用于创伤治疗临床试验的药物，也在临床治疗环境中用于增强亲密关系，特别是MDMA（又称摇头丸），它能增加多巴胺和血清素的水平，这一点我们是知道的。

But it's interesting to note that some drugs that are being used in clinical trials for things like trauma and are also used in clinical therapeutic settings for increasing bonding, in particular MDMA, also called ecstasy, increase dopamine and serotonin, we know this.

多巴胺和血清素在大脑和身体中具有大量影响，我今天和其他播客中已经提到过一些。

Dopamine and serotonin have a vast number of effects throughout the brain and body that I've talked about some of them today and in other podcasts.

但MDMA一个较少被重视的作用是，它会显著增加大脑和身体中催产素的释放量。

But one of the lesser appreciated effects of MDMA is that it causes huge increases, massive increases in the amount of oxytocin that's released into the brain and body.

尽管MDMA辅助心理治疗目前仍属非法——据我所知，在美国如此，在世界大多数地方也是如此——但它正在临床试验中被研究，不仅用于治疗创伤、抑郁和饮食失调，还用于修复情侣之间破裂或受挑战的亲密关系。

And MDMA assisted psychotherapy, while still illegal, as far as I know, certainly in The United States, but in most places throughout the world, is being explored in clinical trials, not just for trauma, not just for depression, not just for eating disorders, but also for reestablishing what seemed to be fractured or challenged bonds between romantic partners.

尽管大多数关注点都集中在MDMA反应中的多巴胺能和血清素能方面，但根据我对文献的阅读，我认为在服用MDMA期间出现的极高水平的催产素，正是人们在MDMA体验期间及之后，对对方产生更强烈、更深层的亲密感或连接感的原因之一。

And while most of the attention has been focused on the dopaminergic and serotonergic aspects of the MDMA response, it's clear to me based on my read of the literature that the enormously elevated oxytocin that occurs during the consumption of MDMA is part of the reason why people experience during the MDMA session and post MDMA session, a much greater degree and depth of kinship or feeling of connection with that person.

需要指出的是，这种连接感属于我前面提到的自主神经类型，即艾伦·肖尔研究中的那种。

And it's important to point out that that feeling of connection is of the autonomic type that I was referring to earlier, a la Alan Shor's work.

它并不是指我们想法完全一致、在所有事情上都达成共识，而是指他们的生理状态实现了同步。

That it's not of the, oh, we think about things the exact same way, we agree on everything now, it's more of that their physiologies are synchronized.

甚至在一对伴侣中，只有一方接受治疗性使用，另一方没有使用的情况下，双方仍会感到彼此之间的联系更加紧密。

So much so that even in individuals within a couple where one does a therapeutic session and the other does not, they still both feel quite more bonded to the other.

在临床治疗环境中，伴侣双方通常都会服用MDMA，从而经历催产素水平的升高，并增强这种连接感。

Now, oftentimes in the clinical therapeutic setting, both members of a couple or romantic partnership, whatever that form it may take, are consuming MDMA and then thereby experiencing elevated oxytocin and this enhanced sense of bonding.

同样，这种连接属于自主神经层面的 bonding，但其力量如此强大——催产素反应如此强烈，以至于并不需要双方都经历催产素的大幅激增，因为一个人的生理状态会直接影响另一个人，而催产素正是在两个神经系统中起桥梁作用的信号，同步诸如心率等生理指标。

And again, it's this autonomic bonding, but it's so powerful, meaning the oxytocin response is so powerful that it doesn't even require that both individuals experience this huge inflection in oxytocin, and that's because one person's physiology is influencing the other, and oxytocin is this kind of bridging signal that occurs in both nervous systems, synchronizes things like heartbeat.

显然，它与身体接触有关。

Obviously, it's associated with touch.

因此，如果人们进行接触，或从事我前面提到的能进一步提升催产素水平的行为，这将使彼此的联结更加深厚。

So if people are touching or people are engaging in the sorts of behaviors that I mentioned earlier that can increase oxytocin further, that's going to further increase the depth of the bond.

但重点是，人与人之间实际上存在一种荷尔蒙黏合剂，明白吗？

But the point here is that there's actually a hormonal glue between individuals, okay?

比如婴儿与母亲、朋友、队友、浪漫伴侣等等。

Infant and mother, friends, teammates, romantic partners, and so on.

这种荷尔蒙黏合剂就是催产素。

And that hormonal glue is oxytocin.

现在，人们在感受或具备与他人建立联结的能力方面存在差异。

Now, people vary in the extent to which they feel or have the capacity to feel bonded to anyone.

目前普遍认为，这种差异部分可能源于催产素受体的不同，或者称为催产素基因多态性。

And it is now generally understood that some of that variation might depend on variations in oxytocin receptors or what are called gene polymorphisms for oxytocin.

基因可以包含多种不同的序列。

Genes can have a number of different sequences in them.

它们是核苷酸序列。

They're nucleotide sequences.

我们目前不深入讨论遗传学。

We won't go into genetics right now.

A、G、C、T以各种组合形式构成了基因。

As and Gs and Cs and Ts in various combinations are what make up the genes.

基因被转录为RNA。

Genes are transcribed into RNA.

RNA被翻译成影响细胞的蛋白质，明白吗？

RNA is translated into proteins that affect cells, okay?

催产素基因编码催产素，该基因的变异会影响催产素的含量和功能。

The oxytocin gene encodes for oxytocin and variants in that gene change the amount and function of oxytocin.

去年在一本相对较新的期刊上发表了一项非常有趣的研究。

There's a really interesting study published just this last year in a relatively new journal.

这本期刊的名字有点特别。

That journal has a kind of an unusual name.

它叫Helion，我想是Helion，不是Helion，而是Helion，拼写是H-E-L-I-Y-O-N。

It's Helion, I think it's Helion and not Helion, but Helion, H E L I Y O N.

这是Cell Press旗下的期刊。

This is a Cell Press journal.

据我所知，这是一本非常扎实的期刊。

As far as I can tell, it's a very solid journal.

当然，Cell Press 的品牌非常严格。

Certainly the Cell Press label is very stringent.

这篇论文的标题是《催产素受体基因多态性、成年依恋与探索性分析》，其中‘基因多态性’指的是基因的变异或变化。

And this paper is entitled The Relation Between Oxytocin Receptor Gene Polymorphisms, which just means changes in genes or variations in genes, Adult Attachment and An Exploratory Analysis.

这是一项非常大胆的研究，但我喜欢这项研究。

This is a really wild study, but I like the study.

它非常严谨。

It's very thorough.

第一作者姓卡罗洛，拼写为 C A R O L L O。

First author, last name Carollo, C A R O L L O.

他们发现，通过分析使用社交媒体的不同个体的基因，观察这些人关注了多少人、有多少人关注他们，并由此得出所谓的‘社会期望指数’，他们能够非常直接地发现，携带某些催产素和催产素受体基因变异的人，实际上更倾向于在 Instagram 上进行更多的线上社交互动。

And what they found was that by analyzing the genetics of different individuals who are on social media and looking at how many people those individuals follow and how many people follow them and what they come up with is a so called social desirability index, they were able to correlate in a very straightforward way that people that carry certain variants in the oxytocin and oxytocin receptor genes actually seek out more online social Instagram interactions.

所以我认识的一些人，我就不点名了，他们关注的账号数量从零到六个不等。

So some people I know, I won't name their names, only follow anywhere from zero to six accounts.

其他人则关注数千个账号，他们计算人们关注的账号数量与粉丝数量的比率，这虽然不是完美的衡量标准，但优点在于可以以完全无偏的方式对成千上万的受试者进行分析。

Other people follow thousands of accounts and they take the ratio of how many accounts people follow versus how many followers they have, arguably not a perfect measure, but a nice one in the sense that you can do this in a completely unbiased way with many, many thousands of subjects.

然后，他们从其中一部分受试者那里获得了基因组分析数据。

And then they were able to get genomic analysis from a number of these subjects.

结果发现，那些催产素功能或潜在催产素功能较高的人，更积极地在社交媒体上寻求社交互动。

And it turns out that people who have, let's say higher levels of oxytocin function or potential levels of oxytocin function actively seek out more social interactions on social media.

因此，我认为这在社交媒体数据与生物数据融合、用于预测人们在线社交互动活跃度的领域，是一个重要的首次突破。

So this I think represents an important first in the area of how social media and data from social media are starting to merge with biological data in terms of predicting how avidly people will seek out social interactions of an online type.

如今，我们经常听到关于我们在线上如何互联的说法，但其实并非如此——我们确实在交流，但并未真正连接，或者这些连接并不真实。

And nowadays we hear a lot about how online we are connected, but we're not really, what is it, we're communicating, but we're not connected or the connections aren't real.

我认为我们需要重新审视这一点。

I think we're going to need to revisit that.

虽然我坚信面对面交流以及人们身处同一空间、一起运动、共赏音乐、共进餐食等互动至关重要，但也有整整一代甚至几代人，他们的大部分社交互动都是在线上进行的。

While I'm certainly a believer in the idea that face to face communication and common interactions with people standing in the same space or playing sports together, enjoying music together, enjoying meals together is vitally important, There's an entire generation or several generations of people that are coming up who much of their social interaction has been online.

如果你仔细想想，我们前面提到的所有关于共同心理叙事、左脑系统（如艾伦·肖尔所描述）、自主联结，或根据共同故事实现心跳同步的现象，其实都在线上社交互动中发生着。

And if you think about it, all of the things that we've spelled out earlier about common mental narrative, this left brain system, a la Alan Shore, or autonomic bonding or synchronization of heartbeats according to common stories, all that is happening in online social interactions.

当一千个人观看同一则Instagram帖子时，虽然我们每个人都会有独立的反应，但根据我们之前讨论的关于心率同步的数据，很多人很可能有相似甚至相同的反应。

When a thousand of us look at the exact same Instagram post, yes, we will have a thousand independent responses to that, but chances are many of us have a similar or same response based on the data that we talked about earlier in synchronization of heartbeats.

因此，我们通过社交媒体与他人建立了社会联结，而催产素系统显然在其中发挥着某种作用。

And so we are socially bonded with other people through social media, and it's very apparent that the oxytocin system is playing some role in that.

如果我们放大视角来看，这完全说得通，因为多巴胺、血清素、催乳素、催产素这些系统，都不是被设计或组织来仅仅促进某种特定互动的。

And this, if we zoom out, makes perfect sense because again, dopamine, serotonin, prolactin, oxytocin, none of these systems were placed in us or are organized within us in order to encourage specific and only specific interactions.

我们可以说绝对关键的是亲子互动，对吧？

The one that we can say is absolutely critical is the child parent interaction, right?

因为孩子根本无法照顾自己，他们需要看护者。

Because children simply can't take care of themselves, they need a caretaker.

我应该说看护者，也就是父母。

I should have said caretaker, parent.

但如果婴儿得不到照料，就会死亡。

But infants, if they're not taking care of, will die.

但除此之外，我们已经进化出或认识到，如今许多不同类型的社交互动和线上互动都非常普遍。

But beyond that, we have evolved or come to realize many different types of social interactions and online interactions nowadays are very, very common.

我当然参与其中。

I'm certainly involved in them.

我猜你也参与其中。

I'm guessing you're involved in them as well.

比如，我们现在就在进行一种这样的互动。

We're involved in one right now, for example.

催产素系统完全贯穿其中，并在很大程度上负责这类社会纽带。

The oxytocin system is absolutely threaded through and largely responsible for those types of social bonds as well.

顺便说一下，催产素是比莉·艾利什第二张专辑《Happier Than Ever》中的第五首歌的名字。

And incidentally, oxytocin is the name of the fifth song on Billie Eilish's second album, Happier Than Ever.

所以我们已经讨论了很多关于社会纽带的生物学、神经回路、神经化学和神经内分泌学内容。

So we've covered a lot about the biology and indeed the neurocircuitry and neurochemistry and neuroendocrinology of social bonding.

我想确保强调所有社会纽带中都包含的关键特征。

I want to make sure that I highlight the key features that go into any and all of your social bonds.

首先，所有社会纽带都有可能同时包含我们所说的情感共情和认知共情。

First of all, all social bonds have the potential to include both what we called emotional empathy and cognitive empathy.

因此，如果你希望建立和深化任何形式的社会纽带，就一定要在我们所说的共情能力上投入一些努力，这种能力本质上是关于分享自主神经体验。

And so if you are interested in establishing and deepening social bonds of any kind, it's important that you put some effort toward this thing that we call emotional empathy, which is really about sharing autonomic experience.

在人际关系中，这种表现会呈现出不同的语境。

Now, on the relationship, that will take on different contexts.

在某种类型的关系中合适的行为，在另一种关系中可能就不合适。

What's appropriate in one type of bond is not going to be appropriate in another type of bond.

例如，身体接触在某些类型的关系中是合适的，但在其他关系中则不合适。

Physical contact for instance, is appropriate for certain types of bonds and not for others.

尽管如此，情感共情以及自主神经功能的同步——如心率、呼吸等——可以通过关注外部事件来最好地实现，特别是通过叙事、故事、音乐，或许还有体育或其他类型的经验作为外部刺激，来驱动这些内在状态的同步。

Nonetheless, emotional empathy and the synchronization of autonomic function, heart rate, breathing, etcetera, can be best accomplished by paying attention to external events, in particular narrative, story, music, and perhaps sports or other types of experience as an external stimulus to drive synchrony of those internal states.

建立深层纽带的另一个方面是认知共情。

The other aspect of forming deep bonds is cognitive empathy.

同样，认知共情并不是关于同意某事或以完全相同的方式看待事物。

Again, cognitive empathy is not about agreeing on things or viewing things the exact same way.

它在于真正理解他人是如何思考某件事的，认真关注这一点，然后关注你自己是如何思考和感受这件事的。

It's about really gaining understanding of how somebody else thinks about something, really paying attention to that and then paying attention to how you think about and feel about something.

这就是认知共情的意思。

So that's what cognitive empathy is.

因此，情感共情和认知共情共同构成了各种牢固的人际纽带。

So emotional and cognitive empathy together are what make up these really robust bonds of various kinds.

我们之前还讨论过内向和外向，我想试着澄清关于内向和外向的常见误解，因为从神经回路的角度来看，正如你所记得的，内向者并不是不喜欢社交的人。

Now we also talked about introversion and extroversion, and I'd like to try and dismantle the common misperceptions about introversion and extroversion, because when we look at the neural circuitry, as you recall, introverts are not people that don't like social interaction.

只是他们比外向者需要更少的社交互动就能感到满足。

It's just that they feel filled up or sated by less social interaction than would be an extrovert.

这是因为，至少根据社会稳态回路模型，他们从较少的社交互动中就能获得更多的多巴胺。

And that's because at least according to the social homeostasis circuit model, they actually get more dopamine from less social interaction.

这就像一个人吃较少的食物就感到饱足了，明白吗？

Okay, it's like somebody who's sated by less amount of food, okay?

这并不意味着他们的食欲不同，只是他们从较少的投入中获得更多的满足。

It doesn't mean they don't have the same appetite, it just means that they get more from less.

而外向者在同等的社交互动中，获得的多巴胺释放却更少。

Whereas extroverts get less dopamine release from an equivalent amount of social interaction.

当然，这些并不是精确的测量，但总体而言，外向者需要更频繁、更持久的社交互动，才能达到多巴胺的阈值。

And of course these aren't precise measurements, but on the whole, extroverts need more social interaction, more frequent, more long lasting, etcetera, in order to achieve that dopamine threshold.

因为再次强调，多巴胺驱动着人们对社交互动的渴望。

Because again, dopamine is driving that craving of social interaction.

一旦这种需求得到满足，人们就不那么迫切地想要寻求社交互动了。

And once it's met, then people don't feel like they have to seek social interaction as much.

所以，对于那些觉得自己是内向者或外向者，或者认识内向者和外向者的人来说，这并不是关于人们有多健谈，也不是关于他们主动寻求社交互动的频率，而是关于对每个人而言，多少社交互动才算足够。

So for those of you that feel as if you're an introvert or extrovert, or that know introverts and extroverts, it's not about how verbal people are, it's not about how much they seek out social interactions per se, it's about how much social interaction is enough for the given person.

现在，提供这个框架、这种神经回路机制的全部目的，并不是为了对你们已经意识到和了解的事情进行简化处理，而是为了给你们一些切入点，帮助你们理解：你们是如何建立社交纽带的？

Now, the whole reason for providing this framework, this biological circuitry, etcetera, is not to simply put a reductionist view on things that you already realized and knew, but rather to give you some leverage points to understand how is it that you form social bonds?

你们在建立某些类型的社交纽带时，可能会遇到哪些挑战？

How is it that you might be challenged in forming certain types of social bonds?

并思考如何切入，以建立和强化不同类型的社交纽带。

And to think about entry points to both establishing and reinforcing social bonds of different kinds.

希望这也能帮助你们理解，为什么无论是友谊还是浪漫关系的破裂，都会如此痛苦。

Hopefully it will also give you insight into why breakups, whether it be between friendships or romantic partners can be so painful.

任何形式的分手都涉及情感共情和认知共情的破裂。

A breakup of any kind involves both a breaking of that emotional empathy and that cognitive empathy.

而且这确实有神经生物学和激素层面的基础，对吧？

And indeed it has a neurobiological and hormonal underpinning, right?

我们会陷入某种形式的社会孤立，即使周围还有其他人的存在。

We go into some sense, a social isolation, even if we're surrounded by other types of people.

如果我们主要的催产素或多巴胺来源之一突然不在了，这对神经系统来说是极其毁灭性的。

If one of our major sources of oxytocin or one of our major sources of dopamine suddenly is not around, that is incredibly devastating to a nervous system.

借用杰出的心理学家和神经生物学家丽莎·费尔德曼·巴雷特的话说，我们不仅仅是独立的个体，我们是相互影响的神经系统，对方的神经系统也在影响着我们。

And to borrow from the great psychologist and neurobiologist, Lisa Feldman Barrett, who says, you know, we are not just individuals, we are nervous systems influencing other nervous systems and their nervous systems are influencing us.

我认为这才是正确的思考方式。

I think that's the right way to think about it.

因此，无论分手的根本原因是什么——无论是因为搬家、某一方决定结束关系，还是双方共同的决定——各种类型的分手都极具挑战性，这并不令人意外。

So it should come as no surprise that breakups of various kinds are very challenging, regardless of what underlied that breakup, whether or somebody moving or an actual decision of one person to leave the relationship or both, etcetera.

从更积极的一面来看，这种以生物学为主、部分涉及心理学的社会联结视角，也能帮助你在这片被称为社会联结的广阔领域中找到方向，理解为什么你可能会如此频繁地寻求线上互动。

On the more positive side, largely biological, but to some extent, psychological view of social bonding will also allow you to orient in this vast landscape that we call social bonds, to understand why it is perhaps that you seek out so many online interactions.

也许你携带了某种催产素基因多态性，让你更想关注更多账号、与更多人互动、频繁评论、回复评论，谁知道呢？

Maybe you have the oxytocin polymorphism that causes you to want more, follow more accounts or interact more with people and comment more, respond to comments, who knows?

我也希望这能帮助你看清如何强化你想要强化的社会联结，以及建立你希望建立的新社会联结。

I'm also hoping that it will allow you to get a lens into how you can strengthen the social bonds that you want to strengthen and to establish new social bonds that you want to establish.

这一切都不是为了操纵或利用本不会形成的社交联结。

None of this is meant to manipulate or leverage social bonds that wouldn't otherwise form.

恰恰相反，它的目的是识别社会联结形成的具体路径，希望帮助你与那些你难以建立社交联结的人相处，或者干脆彻底切断这些联结，因为根本不可能建立起情感或认知上的共情。

To the contrary, it's about identifying what are the specific routes by which social bonds are created and allowing you, I hope, to work with people that you feel challenged in forming social bonds with, or maybe deciding to completely divorce from those social bonds entirely, because there's absolutely no hope of ever forming emotional or cognitive empathy.

我当然也承认，这种情况也可能存在。

I certainly acknowledge that that could be the case too.

因此，我们所说的社交联结，既有光明面，也有阴暗面，还有一片灰色地带。

So there's both a light and a dark and a gray zone to this entire thing that we call social bonding.

正如人们所说，不可衡量但绝对真实的是，社交联结对我们这个物种至关重要，无论它们是通过社交媒体维持的远程关系，还是近距离的面对面接触。

What is not graded, but is absolute, as they say, is that social bonds are vitally important to us as a species, whether or not they are at a distance over social media, whether or not they are in close proximity, actual physical contact.

今天，我真正想说明的是，我们所谓的社交联结，背后都存在一套共同的生物学、神经化学和荷尔蒙基础。

Today, what I've really tried to illustrate is that there are a common set of biological, neurochemical, and hormonal underpinnings to what we call social bonding.

尽管这很复杂且具有主观性，涉及等级制度、我们过去的成长经历、我们的目标等等，但它并非无限复杂。

And so while it is complex and it is subjective, it involves the hierarchies, it involves our previous upbringing, it involves our goals, etcetera, it is not infinitely complex.

从这个意义上说，它是可处理的。

And in that sense, it is tractable.

希望我为您提供了一些切入点或杠杆，帮助您理解并朝着更令您满意、更有成就感的社会关系迈进。

Hopefully I've offered you some levers or some entry points under which you can both understand and move towards social bonds that would be more satisfying and more gratifying for you.

这无疑是目标之一。

That's certainly one of the goals.

另一个目标是，如果您是一名临床医生，或者只是人们在面临各种挑战和社交困境时会寻求帮助的朋友或家人，您或许可以将这些信息传递出去，帮助人们理解他们在分手时、恋爱时、建立依恋时以及面对依恋挑战时所经历的一切。

The other one is that hopefully if you're a clinician or simply the friend that people go to or the family member that people go to when they are challenged through various challenges and social bonds, that you can start to perhaps pass along some of the information as a way of people understanding what they're going through as they are breaking up, but also as they are falling in love, as they are forming attachments and as they are being challenged with attachments.

这是我的期望。

That's my hope.

尤其是在您即将迎来假期和年末之际，同时也延续到2022年，我希望您能将这些知识应用到任何您认为有意义且适应您自身需求的方式中。

And especially as you head into the holidays and end of year, but also as it continues into 2022, I would hope that you would take this knowledge and apply it in any of the ways that you feel are meaningful and adaptive for you.

如果您正在从这个播客中学习或享受内容，请订阅我们的YouTube频道。

If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.

这对我们帮助很大。

That really helps us.

此外，如果你有任何评论，请在YouTube的评论区留下。

In addition, please put comments in the comment section on YouTube, if you have them.

如果你对我们未来想邀请的播客嘉宾有建议，也请一并放在评论区。

And if you have suggestions for future podcast guests that you'd like us to host on the Huberman Lab Podcast, please put those in the comment section as well.

我们最终会阅读所有评论。

We do eventually read all the comments.

此外，请在Apple或Spotify上订阅《Huberman Lab》播客。

In addition, please subscribe to the Huberman Lab Podcast on Apple and or Spotify.

在Apple上，如果你喜欢，还可以给我们留下最多五颗星的评价和评论。

And on Apple, you have the opportunity to leave us up to a five star review and a comment if you like.

也请查看播客开头提到的赞助商。

Please also check out our sponsors mentioned at the beginning of the podcast.

这可能是支持本播客最好的方式。

That's perhaps the best way to support this podcast.

如果你还没有关注Huberman Lab的Instagram和Twitter账号，请务必关注。

If you're not already following Huberman Lab on Instagram and Twitter, please do so.

在Instagram上，我会定期分享一些关于神经科学及神经科学相关工具的简短内容。

On Instagram, I regularly teach short snippets about neuroscience and neuroscience related tools.

其中一些信息与播客中涵盖的内容有重叠。

Some of that information overlaps with what's covered on the podcast.

但很多时候，并没有重叠。

Often, it does not.

所以请前往Instagram和Twitter关注我们，账号是HubermanLab。

So check us out at HubermanLab on Instagram and on Twitter.

最后但同样重要的是，感谢你对科学的兴趣。

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