您的健康问题解答

我每周做三次有氧运动。

I do cardio three times a week.

这样算下来，每周运动六天。

So that's six days a week of exercise.

尤其是那些高强度间歇训练，时间很短，六到十二分钟就能达到所谓的最大心率和最大摄氧量效果。

But some of those sessions in particular, the high intensity interval training, it's very brief six to twelve minutes to get sort of quote unquote max heart rate VO2 max type workout.

其中有一次有氧训练时间比较长。

And very brief, one of the cardiovascular exercise training sessions is longer.

每周我会进行一次一小时的徒步或慢跑。

It's an hour long hike or jog once a week.

关键是要找到自己能长期坚持的方式。

You have to figure what you can do consistently over time.

这是另一个至关重要的点。

This is the other critical feature.

过度追求完美，往往是因为觉得你必须时时刻刻什么都做到，对吧？

Over optimization is gonna come from feeling that you have to do everything all the time, right?

这肯定会让人心理上疲惫，或者对整个健康优化计划产生反感。

Which undoubtedly will lead to mental or some other form of burnout or resentment of this whole protocols health optimization thing.

关键是你能长期坚持的做法。

It's what you can do consistently over time.

我说的长期，不是指你的一辈子。

And when I say over time, I don't mean your whole life.

读研的时候，我每周只锻炼两三天，因为整天都在实验室，还得来回跑动物房。

When I was in graduate school, I literally only exercised two to three days a week because I was in lab all the time, but I was going back and forth to the I had to go to the vivarium, I go back and forth and back.

其实我每天的体力活动已经很多了。

I was doing so much physical activity.

虽然每周只练两三次，我并不满意，但做实验让我特别开心，我热爱科学。

So two or three times a week, I wasn't happy about that, but I was in heaven doing experiments and I love doing science.

那时候我精力充沛，年纪又轻。

So I was full and I was young too.

所以，我可能已经抵消了那些原本会有的健康损耗。

So I probably offset some of the whatever health detriments would have been there.

我当时对睡眠的管理并不怎么好。

And I didn't take very good care of my sleep.

后来身体终于给出了反应，我就调整了自己的作息。

It eventually caught up with me, I made adjustments to my sleep.

我想表达的是，真正的优化，是理性地审视你未来六个月或一年的生活——如果你正面临一个截止日期，那可能是未来一两个月；如果你刚有了新生儿，那可能是接下来六到十二个月。任何当过父母的人都知道，你得不断调整自己在一天中什么时候能做什么、不能做什么，因为你得先确保孩子被照顾好，然后才是照顾好自己，对吧？

So what I'm trying to say here is that true optimization is about taking a rational look at your life over the next six months or year, or if you're confronting a deadline over the next month or two, or if you have a newborn child over the next six to twelve months, as anyone who's had a kid will tell you, you have to constantly update what you can do and what you can't do at particular times of day, because your job is to make sure that they are taken care of first and then that you're taken care of, right?

这听起来显而易见，但优化从来不是死板地坚持一套规则，而是要灵活应对。

This is obvious, but optimization is not going to be about being rigid, it's going to be about being adaptive.

所以没有那种简单的指令，比如‘出门旅行就减少运动’。

So there's no simple prescriptive, like when you travel cut back on exercise.

实际上，我旅行时反而会尽量保持或增加运动量，因为旅行时我状态更好，时差反应也更轻。

In fact, when I travel, I try to exercise as much or more than when I'm at home because I tend to do better on travel, less jet lag, etcetera.

我旅行时还会更注意饮食。

I actually try to eat better when I'm traveling.

也就是说，尽量吃那些没怎么加工或轻度加工的食物。

That means mostly unprocessed or minimally processed foods.

我挺享受做这些的。

And I enjoy doing that.

有些人度假就是想彻底躺平，啥也不干，好好放松一下。

For some people going on vacation for them is really just an opportunity to just like, I just wanna be a complete lazy lump and enjoy myself.

如果你就这么想，那也没问题。

Okay, if that's your thing, that's your thing.

你说了算。

You are in charge.

我觉得这才是关键。

And I think this is the key point.

你有权决定自己采用哪些健康优化方法。

You are in charge of which health quote unquote optimization protocols you use.

你也有权决定哪些方法不采用。

You're in charge of which ones you don't use.

我觉得人们现在经历的倦怠和压力——你说得对，如果我们把这种压力内化成‘我必须、我必须、我必须’，那确实有害，而解决这个问题只有三种方式。

I think the burnout and the stress that people are experiencing, and I do think your point is a good one that it can be detrimental if we internalize the stress, I have to, I have to, I have to, can only be addressed one of three ways.

第一种方法是改变你对这件事的态度。

The first one is to change your attitude about it.

好吧，我喜欢这个吗？

Okay, well, do I like this?

我喜欢它带来的效果吗？

Do I like the effects?

如果我不喜欢这事儿，但效果很明显，对我够用，那行，我还是会做。

Well, if I don't like it, but I like the effects and they're big enough for me, cool, I'll do it anyway.

理想情况是，你既喜欢这事儿，也喜欢它带来的效果，这才是最好的。

Ideally, you like it and you like the effects, that's ideal.

你更有可能坚持下去。

You're more likely to do those things.

接下来你要问自己：我能一直坚持做下去吗？

The next one is you have to ask yourself, can I be consistent about this?

即使有些锻炼时间很短，我还能每周坚持练六次吗？

Can I be consistent with six workouts a week even though some are very short?

也许我只需要每周锻炼三次，每次时间长一点，或者你每周只能抽出两次时间锻炼。

Maybe I just needed to work out longer three times a week, or maybe you just get two times a week to work out.

你能做到吃干净的食物，主要选少加工或轻加工的，多吃纤维，多摄入低糖的发酵食品，保证足够蛋白质吗？——不管你是素食者、纯素食者，还是吃肉的，这对你来说具体意味着什么，就按这个来。

Can you eat clean, mostly unprocessed, minimally processed foods, plenty of fiber, plenty of low sugar fermented foods, get enough protein, etcetera, whatever that means to you, if you're vegan, vegetarian, or you eat meat.

每个人都有自己的生活方式，但关键是你要能享受这种习惯。

Everyone has their different kind of regimens, but you need to be able to do that in a way that you enjoy.

我喜欢吃健康的食物，就这样。

I like eating healthy food, okay?

吃那些垃圾食品，我根本感觉不到舒服。

I don't really feel good after eating garbage food.

所以我讨厌垃圾食品。

So I don't like garbage food.

我对垃圾食品提不起兴趣，但有些人真的很享受他们的放纵。

I'm not drawn to garbage food, but some people really like their treats.

他们就是爱那些不健康的食物。

They like their bad food.

如果你想保持快乐，就得给自己留一点空间，允许偶尔这样一下。

You're going to have to allow yourself a little bit of that if you're going to remain a happy person.

如果你对整个过程心生怨气，那就属于第三种情况了。

And certainly if you're gonna resent all of the process, that's the third category.

如果你对某件事感到不满，其实你怨的可能是自己，或者你认为是谁逼你这么做的。

If you're gonna resent something, you're gonna resent yourself or whoever you think told you to do it.

听好了，我从不强迫任何人做什么。

Look, I don't tell anyone what to do.

我只是提一些建议，你愿意听就听，不愿意就放一边。

I make suggestions that you can take or leave.

其他做公共健康传播的人，其实也是这么做的。

And that's what other people in the public health communication space are doing too.

这一点对饮酒也是一样的。

So, and this is true for alcohol too as well.

我之前聊过很多次，完全不喝当然最好，但对非酒精依赖的成年人来说，喝两杯应该也没问题，诸如此类。

I've talked a lot about alcohol zero is better than any, two is probably fine for non alcoholic adults, etcetera, etcetera.

但这并不意味着我反对喝酒的人。

But that doesn't mean that I condemn people that drink.

我个人不太喜欢喝酒。

I personally don't like drinking.

我不喝的时候感觉更好，但我身边有很多人偶尔喝一杯还挺享受的。

I feel better when I don't, but I have many people in my life that enjoy having a drink every once in a while.

我一再跟他们说，点一杯葡萄酒时不用跟我道歉。

And I've insisted that they not apologize to me when they order a glass of wine.

我不需要这样。

I don't want that.

这只会让人心里憋着怨气，明白吗？

That can only lead to resent, okay?

最重要的是，问问自己什么是可以长期坚持的，然后真正弄清楚，对你来说，‘长期’在这周、这个月、你人生的这个阶段到底意味着什么。

So the big one is to ask yourself what you can do consistently over time and then really understand what that time word means for you this week, this month, this period of your life.

同时保持灵活，随时调整，再定期检查自己有没有产生怨气，好吗？

And just be willing to be flexible, update, and then check yourself for resentments, right?

你对我有怨气吗？

Do you resent me?

你对那个逼你这么做的人或世界有怨气吗？

Do you resent the world that's telling you to do this?

还是你觉得，嗯，这挺好的。

Or are you like, oh, this is cool.

有也行，没也无所谓。

Like I can take it or leave it.

你是你自己的主人。

You're your own person.

我跟每个人都说这话，不只是你，医生。

I'm telling you this to everyone, not just you doctor.

当然了，我这话是对所有人说的，你终究是自己做主。

Of course, I'm telling this to everyone, you're your own person.

你得为自己负责。

You are in charge of you.

对你来说，自我照顾的意义可能和我，或者别人完全不同。

Self care for you is gonna mean something different than it does to me or somebody else.

如果你觉得该松一松、稍微放慢点节奏，千万别因此感到内疚。

And by no means should you feel guilty for coming off the gas a little bit as we say, and like easing up a little bit.

我得强调一点：你绝不能因为没把每件事都做到你心目中的完美而自责，只要你喜欢这么做，觉得它让你感觉更好，那就没问题。

And I will make this point, by no means should any of you feel guilty for doing every little thing perfectly as you see perfect to be because you enjoy that and because you think it makes you feel better.

别为做自己道歉。

Do not apologize for being you.

这一点最重要。

That's the most important point.

我觉得，这才是真正的优化。

And I think that's what real optimization is about.

我这些年在社交媒体上说过好几次这句话，但可能说得还不够多：做你想做的事，只要不伤害别人，但你得清楚自己在做什么。

The saying that I've put out on social media a few times over the years, but perhaps I haven't put out enough is do what you want for you provided you're not hurting anyone else, but know what you're doing.

这个播客的目的，是帮大家理解：当你做某件事时，你究竟在做什么，可能从中获得什么好处，但你得把自己当成实验场。

This podcast is about trying to educate people about what they're doing when they do A or B, what you might benefit from if you do A or B, but you have to be your own laboratory.

最重要的是，就像我刚说的，做你自己。

And most importantly, like I just said, be you.

我先插个广告，感谢我们的赞助商AG1。

I'd like to take a quick break and acknowledge our sponsor AG1.

我很高兴告诉大家，AG1刚刚推出了他们的新品：AG1 Pro。

I'm excited to share that AG1 has just launched their newest formulation, AG1 Pro.

AG1 Pro在原有的临床验证配方基础上，加入了维生素、矿物质、益生菌和适应原，又新增了三种关键成分：肌酸一水合物、钙-HMB和锌肌肽。

AG1 Pro takes the clinically backed AG1 formula, which is a blend of vitamins, minerals, probiotics, and adaptogens, and adds three important new ingredients, creatine monohydrate, calcium HMB, and zinc carnosine.

每份含有五克肌酸一水合物，有助于增强肌肉力量和运动表现，同时支持大脑健康。

Each serving has five grams of creatine monohydrate to support muscle strength and performance, as well as brain health.

钙-HMB帮助肌肉恢复、减少肌肉分解，锌肌肽则有助于维护和改善肠道黏膜健康。

Calcium HMB to support muscle recovery and reduce muscle breakdown and zinc carnosine to support and improve the lining of your gut.

这三种成分都有扎实的科学依据支持。

All three of these ingredients have compelling science to support them.

所以我特别高兴看到它们被加入到AG1原有的配方里。

And therefore I love seeing them added to the existing AG1 formula.

你们大多数人知道，我几乎每天都在服用AG1，已经快十四年了。

As most of you know, I've been taking AG1 every day for nearly fourteen years now.

我开始服用它的时候，连播客是什么都不知道。

I started taking it long before I even knew what a podcast was.

这产品本身就很棒，现在有了新的AG1 Pro配方，更是提升了不少。

It's a great product and it's now made even better with the new AG1 Pro formula.

如果你想试试AG1 Pro，可以去drinkag1.com/huberman，享受专属优惠。

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

首次订阅AG1，他们会送你一瓶Omega-3辅酶Q10。

AG1 is giving away a free bottle of omega-three coenzyme Q10 with your first subscription.

再次提醒，去drinkag1.com/huberman，首次订阅AG1就能免费获得一瓶Omega-3辅酶Q10。

Again, go to drinkag1.com/huberman to get a free bottle of omega-three coenzyme Q10 with your first AG1 subscription.

这些问题问得真好。

Okay, these are great questions.

那我们再来一个。

So let's get another.

您好，医生。

Hello, Doctor.

海马体。

Hippocampus.

我叫莎拉，来自英国英格兰南部。

My name is Sarah and I come from the South Of England in The UK.

我想了解一下，从神经科学的角度来看，您有哪些提升记忆力和嗅觉的最佳建议？

And I would love to know what your top health hacks from a neuroscience perspective were for improving your memory and also improving your sense of smell.

这两点我特别想改善。

Those two things I would really like to work on.

不知道您能不能推荐一些值得尝试的方法？

And I was wondering if you could tell me what the best things to try would be.

很好。

Great.

谢谢您，莎拉，来自英格兰南部。

Well, thank you, Sarah, from South Of England.

我刚从伦敦回来不久。

Just came back from London recently.

以前经常去英国。

Used to get over there a lot more to The UK.

那是个很棒的地方。

It's a lovely place.

我不敢模仿英式口音，但真的很羡慕。

I won't attempt my British accent, but I'm envious of the British accent.

听起来特别好听。

It's delightful.

好的。

Okay.

关于提升记忆力的神经科学支持方法。

Neuroscience supported tools for improving memory.

关于记忆的神经科学研究非常丰富。

There's a vast neuroscience literature on memory.

特别是，记忆是被编码的，对吧？

In particular, that memories are encoded, right?

它们最初是在我们称为海马体的结构里形成的。

They're first made in the structure that we call the hippocampus.

你其实有两个海马体，大脑左右两侧各一个。

You actually have two of them, hippocampi, one on each side of your brain.

等记忆形成之后，就会逐渐转移到其他地方。

And then memories once they're formed are kind of pushed out.

严格来说不是被‘推’出去，而是被传递到大脑皮层的不同回路，也就是大脑最外层、摘掉头骨后看起来皱皱巴巴的那部分。

They're not really pushed out, but they're sent to different circuits in the neocortex, which is the outer part of the brain, the bumpy part of the brain that appears wrinkly when the skull is removed.

我们知道，这个过程会让记忆发生变化——从刚形成时，到刚储存时，再到多年以后，具体怎么变，取决于你有没有反复回想或刻意回忆那些记忆。

And what we know about that process is that memories change from when we first make them to when they're first stored to many years later, depending on whether we rehearse or we have to recall in some instances what those memories were.

比如你五年级时记下的一个场景：某个路口住着一个朋友——不是最好的朋友，但算是个不错的朋友，还有怎么去那儿。

Meaning a memory that you formed in the fifth grade that might've been very relevant to your life then remembering that the intersection where a good friend, not your best friend, but a good friend lived and how to navigate there.

那时候可能挺重要的，毕竟你和那孩子是五年级的玩伴，但后来就没那么重要了，对吧？

Important perhaps when you were friends with that person in the fifth grade, not later, right?

所以这个记忆被形成后，被转移到了你的新皮层和其他地方，最终虽然好像慢慢淡去了，但它其实还在那里。

So the memory was made, it was put into your neocortex and elsewhere presumably, and eventually it just sort of dissipates, but it's still there.

我跟你们讲这些神经科学知识，只是冰山一角，之所以说这些，是因为当你在考虑如何用神经科学的方法提升记忆力时，其实只有两种途径。

And the reason I'm giving you this brief neuroscience lesson, it's only a tiny fraction of what we know about the formation and storage of memories is because when you're thinking about neuroscience supported ways to increase your memory, there's really two approaches to that.

一种是关于回忆那些如果你不持续练习就很可能遗忘的内容。

One is about recall of things that you very likely will lose if you don't continue to practice them.

另一种是学习新东西，明白吗？

The other is about learning new things, okay?

这两种方式在大脑如何记住新信息方面，运作机制是不同的。

And these operate differently in terms of how your brain is able to remember additional things going forward.

换句话说，你得同时锻炼两种记忆能力：一是反复回忆旧记忆，让它们随时能调用；二是不断学习新东西，这样才能保持整个记忆系统的活力，让它继续记住名字这类信息——很多人年纪大了，记不住名字就特别焦虑，觉得这是不是要得痴呆了，但其实未必如此。

In other words, you need to practice both forms of memory that is recalling previous memories to keep them available to you, as well as learning new things in order to keep the whole memory system vital and able to continue to both remember things like names, which people often are upset that they start forgetting as they get older, that they see that as a warning sign that they might be developing dementia or something of that sort, which isn't necessarily I should point out.

还有就是持续学习新事物的能力。

And their ability to continue to learn new things.

所以这个问题，要么展开讲成四小时的播客，要么就给个简短的回答。

So we can break this down into either a four hour podcast or a brief answer.

我会尽量给你们一个简短但足够清晰的答案，适用于所有关心这个问题的人。

And I'm gonna try and provide a brief but sufficient for now answer for you and anyone else interested in this issue.

如果你希望形成新的记忆，最关键的因素有以下几点。

If you are interested in forming new memories, the most important pieces of the formula are the following.

这一点在神经科学文献中有充分的证据支持。

And this is very well supported in the neuroscience literature.

你在学习新东西的时候，必须全神贯注。

You must be focused at the time of encoding at the time when you're trying to learn the thing.

明白吗？

Okay?

这意味着你还要保持清醒。

That means you also have to be alert.

没有清醒，就谈不上专注。

There's no focus without alertness.

同时，也要保证充足的睡眠。

That also means getting good sleep.

这也意味着要运动。

That also means exercise.

关于运动和大脑长寿，大多数人忽略了一个关键点：运动对大脑健康和记忆的诸多益处，其实主要来自运动带来的唤醒效应。

And this is a point about exercise and brain longevity that most people miss, which is that many, not all, but many of the benefits of exercise on brain health and memory are because of the pro arousal effects of exercise.

比如，你慢跑三十分钟，或者快走，甚至做中高强度的力量训练，或者骑那种带风扇的空气动感单车——你很快就会发现，那风扇根本不是为了让你凉快，而是增加阻力。你热身一分钟，然后全力冲刺一分钟或三十秒，再轻松蹬一会儿，接着再冲刺三十秒。

Meaning if you do a thirty minute jog or brisk walk even, or you do a moderate to high intensity resistance training session, or you hop on a like one of those air dyne bikes with the fan, which you'll quickly learn is not designed to cool you off, but rather to provide resistance and you warm up for a minute and then you sprint hard for a minute or half a minute and then pedal easy for a minute and then go thirty seconds again.

这种运动方式会让你的心率不断攀升。

That sort of thing will get your heart rate up, up, up.

现在有大量的研究证明，所有这些运动形式，甚至包括像太极这样看似温和的运动，其实都挺有挑战性的。

There is now a vast literature showing that all those forms of exercise and others as well, even things as mellow as Tai Chi, which turns out to be pretty difficult.

我最近试过一次。

I tried it recently.

要做得标准并不容易。

It's not that easy to do correctly.

太极、瑜伽，所有这些运动，都能提升你的自主神经唤醒水平和警觉性。

Tai Chi, a yoga class, all forms of exercise because they raise your levels of autonomic arousal and alertness.

而且这些运动还会提升儿茶酚胺类物质，这又是一个关键点，比如多巴胺、肾上腺素、去甲肾上腺素都会在体内循环增加。

And they get these, again, the catecholamines is a repeating theme, the dopamine, epinephrine, norepinephrine and circulating.

没错，它们还会提高脑源性神经营养因子之类的物质。

Yes, they increase things like brain derived nootrophic factor, etcetera.

这些化学物质能增强大脑的可塑性，让你更容易学新东西。

They set you up to learn better in part because of the chemicals and their ability to make your brain connections more plastic.

但运动最核心的作用，还是提升觉醒状态。

But the biggest effect of exercise is the pro arousal effect.

换句话说，它能让你更清醒，注意力更集中——这才是学习和神经可塑性的第一步。

Put differently, it increases alertness, which allows you to focus better, which is the first real step in triggering learning and neuroplasticity.

这一点特别重要，因为很多人总在纠结：到底是哪种运动效果最好。

So this is a very important point for people to understand because people want to hear, ah, it's this form of exercise or that form of exercise.

真正起作用的，是那种能让你精神更振奋的运动方式。

It's the form of exercise that gives you a boost in alertness.

当然，BDNF和其他因子比如IGF-1也很重要。

Sure, BDNF and there are other things too, IGF-one.

我是说，我们完全可以列出一份包含50种化学物质的清单，这些物质在运动后都会增加，并且能促进神经可塑性。

I mean, why could make a list of 50 chemicals that exercise increases that facilitate neuroplasticity?

但最显著的效果在于，运动能提高身体的唤醒水平，从而让你在接下来的一到六小时内更好地集中注意力。

But the most potent effects are by virtue of the fact that exercise increases arousal, which then allows you to focus better in the following one to six hours.

在这关键的一到六小时内你具体做了什么，才是真正决定你能否学到对记忆有益内容的核心。

What do you do in those one to six hours is really the key to actually learning something that benefits your memory.

光只是保持警觉，但注意力没有集中在任何具体事物上，这对你的记忆并没有特别的帮助，明白吗？

Just being more alert, but not focused on anything specific is not going to help your memory specifically, okay?

它有助于促进大脑健康。

It might facilitate brain health.

所以运动是首先要迈出的第一步。

So the exercise thing is the first domino that needs to fall.

但如果你能在不运动的情况下保持清醒并专注于任何类型的学习，那当然可以。不过，出于其他原因，你还是应该运动。在促进学习相关的神经可塑性方面，运动本身并没有特别之处，除了这种唤醒效应。

But if you can be alert and really focused on any kind of learning without doing exercise first, yes, you should still exercise for other reasons, but there's nothing special about exercise in terms of neuroplasticity of learning other things, except this arousal effect.

好的，清醒的状态能让你集中注意力。

Okay, alertness allows you to be focused.

当你专注的时候，神经科学告诉我们，你必须犯错。

When you're focused, the neuroscience tells us that you have to make errors.

无论你是在学跳舞、做填字游戏、提升棋艺、学编程，还是想改善某种社交方式，只要是想掌握任何技能，你都得突破自己的能力极限。

You have to make errors, whether or not you're trying to learn dance, you're trying to learn, do a crossword puzzle, you're trying to get better at chess, you're trying to learn how to code, you're trying to learn how to be different in certain social interactions, whatever it is you're trying to learn or a physical skill, you have to push yourself past the limits of your abilities.

为什么呢？

Why?

简单来说，如果你的神经系统已经能顺利完成你正在做的事，那就完全没有理由去改变。

Well, put simply, if your nervous system can carry out something that you're trying to do, there's absolutely no reason for it to change.

就这么简单，到此为止。

Period, end of story.

你必须通过有意识的努力去犯错，才能真正做对事情，对吧？

You have to make errors through deliberate effort to do things correctly, right?

不能随便乱犯错。

You can't just do throwaway errors.

比如，这很明显，但为了举例说明，你不能跑到网球场上故意发很多次失误球，就指望发球技术能变好。

Like you can't go, this is obvious, but just for sake of example, you can't go out to the tennis court and intentionally miss a bunch of serves and get better at serving.

这很明显，对吧？

That's obvious, right?

你得尽全力发球，尽全力发球。

What you have to do is serve to the best of your ability, serve to the best of your ability.

一旦你失败了、搞砸了，你的小脑——也就是后脑勺那个被称为‘小脑’的结构——就会启动一套特别的神经回路，发出信号，让大脑其他部分重新调整。

And when you fail, when you screw up, that sends a signal through a very interesting set of circuits that's relayed through your mini brain, as they call your cerebellum in the back, that then carries the air signal forward and then the rest of your brain has to reshape itself.

这里有个关键点。

And here's a critical point.

这种调整主要发生在深度休息时，尤其是睡眠中，包括深睡眠和快速眼动睡眠，我们前面聊过这两种睡眠，都至关重要。

The reshaping occurs during deep rest in particular sleep, both slow wave deep sleep and rapid eye movement sleep, which we talked about earlier in this episode, both are crucial.

有人每晚睡六小时，有人七小时，有人八小时，也有人要九小时，明白吗？

Some people need six hours of sleep a night, some seven, some eight, some nine, okay?

尽量每天都保证你所需的睡眠量。

Do your best to get what you need consistently.

所以你需要足够的睡眠，最好是在你学习新东西的那天晚上，或者每个晚上都保证，不过前面也说过，别过度追求完美。

So you need that sleep and then ideally the night after you try and learn something or every night, please see previous question about the problems with over optimization.

我不希望你们把这些建议当成铁律。

I don't want anyone to take these things as rule of law.

一两晚睡不好，不代表你的学习能力就彻底完蛋了，但千万别长期这样。

If you don't sleep well for a night or two, it's not like your learning is completely nuked, but you don't want to do that consistently.

深度休息很重要，但还有另一个关键点。

The deep rest piece is critical, but then there's another one.

有很多扎实的研究表明，这一点有神经科学的依据。

There's a really impressive literature that shows, and this is backed by neuroscience.

通过脑成像技术可以观察到，更重要的是，它体现在人们学习新信息的实际能力上。

Okay, so brain imaging, it's backed by performance, which is perhaps the most important thing people's ability to learn new information.

别忘了记忆的另一个重要方面：回忆过去的事情，还有自我测试。

And remember the other important aspect of memory to call back memories of things from the past and it's self testing.

这是最被忽视、却最强大的神经可塑性训练方法。

This is the most overlooked powerful protocol for neuroplasticity.

事实上，我在播客《如何学习与研究》那期里详细讲过不少相关研究。

In fact, I covered a bunch of studies on this in the How to Study and Learn episode of the podcast.

我猜有不少学生看了那期播客，那期特别火。

I'm guessing a bunch of students watched that podcast, very popular episode.

但我猜很多非学生可能没看，因为‘学习’这个词一听，就觉得跟自己没关系——毕竟都不上学了。其实不然，这跟每个人都息息相关。

But I'm guessing a lot of non students probably didn't because the word study probably sounded like if you're not in school, this wouldn't be relevant, but it's highly relevant.

以下是几个关键要点。

And here are the key takeaways.

研究人员给参与者一段文字，让他们分别读一次、两次、三次或四次。

People were given a passage of information to read, and they could either do it once, twice, three times or four times.

这个实验在不同研究中反复做过很多次。

This has been done with multiple iterations in different studies.

有的研究让参与者做笔记，有的让划重点，各种常见的学习方法都试过了。

Some studies included taking notes, some studies included highlighting, all the different ways that people study information to try and learn.

但无论从长期巩固记忆，还是从唤醒旧记忆、保持记忆系统活跃的角度来看，最有效的方法始终是自我测试。

By far the most impactful thing for forming stable memories over time or calling back old memories to keep this memory system thriving was self testing.

这种自我测试，其实可以很简单，比如：我能从头到尾在脑子里走一遍五年级时朋友家的路线吗？

That self testing can take the form of just, can I do a mental walk back to my friend's house from the fifth grade?

现在你得问问自己，这些信息对你现在的生活有关系吗？

Now you have to ask yourself, is this relevant information for your life now?

也许没有，但也许你只是在测试自己的记忆系统，对吧？

Well, perhaps not, but maybe you're just testing your memory system, right?

关键是，犯错是预料之中的，也该坦然接受。

And here's the key, errors should be expected and embraced.

无论你是想回忆两天前刚学的新内容，还是三年前、三十年前的信息，当你一时想不起来时，这其实是你的神经系统在提醒你：该去那些神经回路里把记忆挖出来了，那些回路现在都藏在你的新皮层里。

Whether you're trying to learn some new information from two days ago, whether you're trying to remember information from three years ago or thirty years ago, when you can't remember that's your nervous system's cue that it's going to need to draw it out of those circuits, which are now in your neocortex.

记忆深处确实藏得很深，虽然这么说有点不太准确，因为你的海马体其实比皮层更靠里。

It's deep within your memory, although it's bit of a misnomer because your hippocampus sits deeper to your cortex.

不过呢，这只是一个技术性的小插曲。

But anyway, that's a nerdy side point.

记忆是分散存着的，你得主动去把它唤回来。

It's distributed out there and you need to call it back.

而唯一能让这些记忆真正沉淀下来、持续激活神经回路、让你不断形成新记忆、保持整个记忆系统强健的方法，就是主动犯错——比如你突然想不起来：‘Huberman实验室播客问答里，第一题的第三点是什么来着？’

And the only way to really call back those memories in a way that they're going to stay with you going forward to keep your memory and keep these circuits going that allow you to continue to form new memories, keep this whole system robust is to make errors where you go, Oh, I can't remember what came after point three in, well, question one of the Huberman Lab Podcast Q and A right now, what was that third thing?

所以你得考考自己。

So you have to test yourself.

如果你马上回头去看答案，那根本帮不上忙。

Now, if you go right back and just get the information, that's not gonna help you much.

这跟再读一遍、再听一遍或者划重点没什么区别。

That's just like reading it again or hearing it again or highlighting it.

对你记忆的帮助微乎其微。

It's not gonna help you that much.

你得先尽力回想你能想起来的部分，然后真正卡住，心里嘀咕：哎呀，这我怎么就是想不起来了。

You have to remember what you can remember and then you have to hit the point of, I can't remember that, darn it.

那种卡壳的感觉，那种话到嘴边就是想不起来的体验——比如突然想不起那个人的名字。

That friction point, that tip of the tongue phenomenon, I can't remember that person's name.

太好了，这时候记忆才真正开始浮出水面。

Great, those memories are now resurfacing.

如果你等一会儿，通常它就会自己冒出来。

If you wait some period of time, typically they come back.

如果你之后还得去查，那也没关系，至少你不会像根本不查那样很快就忘掉。

If you have to go look them up later, great, you won't forget them as readily as if, of course, you didn't go look them up.

关键是，所有学习的本质都是对抗遗忘。

The point here is that all of learning is anti forgetting.

听起来好像挺 obvious 的，但说到底，学习和记忆就是为了对抗遗忘。

It almost sounds like a giant duh when you hear it, but all of learning and memory is anti forgetting.

所以我们得推动学习本身，对吧？

And we need to push both the learning, right?

保持警觉、专注，激活大脑的可塑性；再通过深度休息和睡眠，让这种可塑性真正发生。

Alertness focus trigger that plasticity, deep rest and sleep, allow the plasticity to actually occur.

让神经回路发生物理上的重塑，才能承载这些记忆。

The physical reshaping of circuitry that's going to carry those memories.

但之后我们还得慢慢把它们巩固下来。

But then we have to consolidate that over time.

得反复回想，明白吗？

We have to recall it, okay?

通过自我测试并犯错，逼自己想不起来，再查资料重新巩固，这才是关键。

And self testing with errors, pushing ourselves to the point where we can't remember something and then looking it up and reconsolidating it.

这才是核心。

That's the key.

神经科学领域的研究就是这么说的。

That's what the neuroscience literature says.

心理学领域的研究也支持这一点。

That's what the psychological literature says.

支持这种做法的证据多得数不清。

And there's just so much data to support this.

所以，莎拉，我的建议是，对你感兴趣的内容多做自我测试，不管这些知识是刚学的还是以前的，两种方式都要用。

So Sarah, my suggestion would be test yourself on things that you're interested in learning, regardless of whether the learning occurred recently or it's from the past, both forms of testing yourself.

而且，这完全可以在散步时在脑子里进行。

And again, this can just be done mentally on a walk.

你也可以给自己列些问题写下来。

You could write down questions for yourself.

大多数人不会这么做。

Most people won't do that.

现在我会用ChatGPT来考自己，内容可能是播客里的，或者很久以前学过的材料。

These days I'll use chat GPT to test myself on material, either from a podcast or even some material that I learned long ago.

我会让它帮我设计一套基础测试，难度大概相当于研究生二年级的水平——对我而言就是神经科学方向。

And I'll sort of say design a basic test at the level of kind of second year graduate school at, I don't know, for me it was graduate school neuroscience.

突触传递这部分内容我当然记得，但有些细节如果长时间不复习，就会慢慢淡忘。

And in synaptic transmission, I of course remember that stuff, but they're little details that over time, if you don't practice can wane.

当然，我一直在学习新东西。

And of course, I'm learning new things all the time.

为了把这些新知识牢牢记住，我会让ChatGPT给我出一套测试题。

And in order to put those to memory, to really consolidate those, I'll use ChatGPT to generate a test for myself.

这方法特别好，因为我可以跟它说：等等，

And it is really good because I can say, you know what?

这太简单了，出难一点。

That was too easy, make it harder.

好的。

Okay.

关于这个话题，还有很多可说的。

So there's a lot more to say about that.

如果你想深入了解，建议听听关于如何学习和记忆的那期节目。

I suggest listening to the how to study and learn episode if you'd like to go deeper into that.

我们之前做过好几期关于记忆的节目，包括工作记忆，虽然内容不同，但这里提到的核心原则适用于所有类型的记忆、各个年龄段和各种学习方式。

We've done a number of episodes on memory, including working memory elsewhere, but the general themes here are consistent across all forms of memory, all ages, and all forms of learning.

你的第二个问题，莎拉，是关于如何提升嗅觉。

Your second question, Sarah, was about how to improve sense of smell.

有一个得到充分支持的方法，就是用气味来测试自己。

The one very well supported way is to test yourself on smells.

比如，你可以拿一个柠檬。

To actually take a lemon.

你可能还想准备一种气味差异明显的物品，比如玫瑰，或者巧克力。

You will probably also want a quite different smell, maybe a rose, maybe some chocolate.

这会是个挺有意思的练习。

It's gonna be a fun one to do.

可以用各种不同的气味。

Any number of different smells.

咱们避开那些难闻的气味吧。

Let's avoid noxious smells.

我待会儿告诉你为什么能避开这些刺鼻的味道，因为大脑里有专门的通路处理这个。

And I'll tell you why you can avoid noxious smells in this because there's a hardwired pathway for that.

除非你的嗅觉系统受过损伤，否则你天生就保有识别有害气味的能力，那是另一套通路。

You actually never lose your core ability to detect noxious smells unless you've had some damage to the olfactory system, it's a different pathway.

至于其他气味，比如咖啡，你可以摆出来，然后多闻几次，比你想象中还要多。

But all these other smells, coffee, you can lay those out and you simply want to take some time to do more sniffs than you think you need to do.

我们之前做过一期很受欢迎的播客，嘉宾是诺姆·索博尔，他是全球顶尖的嗅觉专家之一。

We had a very popular episode of the podcast with Noam Sobol, who's one of the world experts in olfaction and in our ability to detect smells.

他当时讲的内容，我后来又深入研究过，大量研究表明，我们的嗅觉能力其实和狗不相上下。

And he taught there and I followed up on what he taught and it's a beautiful literature showing that our sense of smell is actually on par with that of canines.

我对狗挺了解的。

I know dogs.

你可能会说这不可能。

And you might say that's impossible.

但实际上，如果看嗅觉神经元的总数，我们虽然比不上狗，但已经很接近了。

Well, it turns out that if you look at the sheer number of olfactory neurons, we don't have quite as many, but we're headed in that direction.

我们在特定水平上的嗅觉能力，和狗那远远更强的嗅觉能力，主要差别不在于嗅觉系统本身，而在于它们单位时间内闻的次数多得多。

Our ability to smell at a given level and their ability to smell at a remarkably higher level has much more to do with the amount of sniffing that they do per unit time than the olfactory system itself.

事实上，有些人真的能变得非常擅长辨别气味。

And it turns out that some people can get really, really good at detecting smells.

那些对嗅觉至关重要的嗅觉神经元，不仅会在人的一生中不断更新，这跟其他中枢神经元很不一样——其他神经元你基本上一辈子就那一套。

The olfactory neurons, the ones that are critically involved in our sense of smell, not only do they turn over throughout the lifespan, so this is very different than other central nervous system neurons, which you basically get one set for life.

虽然也有少数其他神经元会更新，但嗅觉神经元绝对是生命周期内更新最频繁的冠军。

There are a few others that turn over, but the olfactory neurons are really the world heavyweight champions of turnover throughout the lifespan.

你一直在不断替换它们。

You're constantly turning them over.

这种神经元的更新和它们对特定气味的敏感度，决定了你的嗅觉能力是靠使用而提升的。

That turnover and they're tuning to particular smells, which translates to your ability to smell is activity dependent.

这需要这些神经元产生电活动。

It requires the electrical activity of those neurons.

那怎么让这些神经元产生电活动呢？

How do you generate the electrical activity of those neurons?

靠闻，吸气的动作才是关键，而辨别具体气味也同样重要。

You sniff, sniffing is what does it and smelling particular odors is what does it as well.

这两者必须结合起来才行，这很明显。

You need those two things in combination, obviously.

而且你得真正专心去感受。

So, and really paying attention.

闭上眼睛，找个安静的环境试试。

So close your eyes, try and make it a quiet environment.

有点背景噪音也没关系。

And there's some background noise, no big deal.

比如在人很多的餐厅里，就要好好地、深深地吸几口气。

This is in a crowded restaurant or something, give a really good set of sniffs, a really good deep long inhale.

我为什么要跟你们说这些呢？

Why am I telling you this?

你吸的次数越多，吸得越深，那些神经细胞在闻到气味时就越活跃。

Well, the more times that you sniff, the longer those inhales, the more those cells fire in the presence of that odor.

顺便说一下，气味其实就是那些物质的分子进入你的鼻子，所以我们不讨论那些刺鼻难闻的东西。

And by the way, odors are the actual molecules of that thing entering your nose, which is why we're not talking about noxious things as well.

现在你们明白了吧。

It's clear now why.

这个系统真是太精妙了。

This is such a beautiful system.

我本来可以讲上几个小时，但接下来我会尽量简洁。

I could talk about it for hours, but I'm going to keep this brief going forward.

再占用你们几分钟就好。

Promise just a few more minutes.

狗在嗅闻的时候，一次吸气其实能获取更多的嗅闻次数。

Dogs, when they sniff, they're actually getting many more sniffs through one inhale.

这怎么可能呢？

How can that be?

如果你注意过狗鼻子那种J形的鼻孔，两边还有些小凹槽。

Well, if you've ever seen that sort of J shaped nostril on the dog's nose, It's kind of like little notches on the sides.

这种结构创造了一个物理环境，让每次吸气都能把气味锁在里面，持续循环。

It creates a physical environment where every inhale keeps the odor in and keeps it circulating.

所以它们能长时间停留在每一种气味上。

So they're spending a lot of time with each odor.

即使几分钟前刚闻过那味道，它们依然能捕捉到。

Even if they smelled something a few seconds or even minutes ago.

它们其实是在空间中整合气味信息。

They're integrating odors across space.

它们拥有立体嗅觉，也就是说，会无意识地比较两个鼻孔进来的气味差异，判断气味的来源方向。

They actually have stereo, which simply means they're comparing the odors coming in through one nostril versus another unconsciously presumably, paying attention to odor plumes, what direction they're coming from.

它们真是太惊人了，尤其是那些嗅觉犬种。

They are so spectacular in particular the scent hounds.

其他动物当然也有这种能力，但狗是个绝佳的例子。

Other animals do this too of course, but dogs are a great example.

所以当它们嗅闻的时候，到底闻到了什么？

And so when they sniff, what's there?

它们能获取如此丰富的信息，一方面是因为拥有大量感知气味的神经元，另一方面是因为它们全神贯注。

They're getting a rich amount of information in part because they have a lot of neurons to detect it, but also because they're paying total attention.

仔细看看一只狗全神贯注闻气味时的样子。

Watch a dog when it's really fixated on a smell.

它简直就像听不见你说话，也看不见周围的一切。

It almost seems as if they're deaf to anything you're saying and blind to anything that's around.

它真的非常专注。

They're really focused.

它把其他所有感官信息都屏蔽了。

They're cutting out all other sensory cues.

而且，由于鼻子的特殊结构，它们会花很长时间去嗅闻这些气味。

And they're spending a lot of time with that odor by virtue of the physical structure of their nose.

关于这一点，其实有很多非常精彩的文献研究。

There's a beautiful literature on this, by the way.

要想提升你的嗅觉，不妨多花点时间去感受各种气味，深吸气，专心留意，细细体会。

So to build up your sense of smell, spend some time with some smells, inhale longer, pay attention, focus on it.

这听起来可能像是些再普通不过的琐碎建议，比如‘哦，对啊，这还用说吗？’

This might sound like kind of just kind of trivial, nuts and bolts type stuff like, oh yeah, well, course, right?

那除此之外，我还能怎么锻炼我的嗅觉呢？

How else would I build up my sense of smell?

但事实上，这正是神经元通过活动依赖的方式重新连接、持续更替的机制所在。

But this is really the way that the activity dependent rewiring and reestablishment of this ongoing turnover of this population of neurons occurs.

如果你得了呼吸道疾病，或者更糟的是，头部受到撞击，伤到了筛板——那是鼻腔后方一块像瑞士奶酪一样的骨头，嗅觉神经的轴突就从这里穿过——这些神经纤维很容易被扯断，导致人失去嗅觉。

Now, if you have a respiratory illness or God forbid someone takes a head hit the cribriform plate, which is a kind of, it's like a Swiss cheese shaped bone at the back of the nose where the olfactory neuron axons go through, they can often get sheared off and people can become so called anosmic.

所以，他们会暂时闻不到任何气味。

So they can't smell for some period of time.

很多人觉得再也闻不到了，但其实这类方法被证明很有效，尤其是在受伤后立即开始。

And a lot of people think they'll never get their smell back, but these sorts of things have been shown to help, especially immediately after the injury.

虽然也有证据表明，随着时间推移，嗅觉可能会变得更好。

Although there is some evidence that you can get enhanced smell over time.

如果你没经历过这种损伤，完全可以把嗅觉训练得更敏锐。

And if you haven't had such an injury, you can really build up your sense of smell.

提升嗅觉能力很重要，一旦丧失或减弱，会对人的生活造成严重影响。

So improving our sense of smell is vital enough that when it's reduced or removed, it can be really rough on people in a serious way.

明白吗？

Okay?

这会严重降低生活质量。

It can really inhibit their quality of life.

如果你真想下大功夫恢复嗅觉，那我要是换作我，就会做那种嗅觉训练——更准确地说，是多次嗅闻训练。

But if you're going to put in major effort to get your sense of smell back, well, then I can just say if it were me, I would do the kind of smell training or I should say the multiple sniff training.

好了，接下来你有什么问题？

All right, let's hear your next question.

你好，我是范·斯皮纳。

Hi, this is Van Spina.

网上有很多关于吃特定食物来提高生育能力的建议。

There's a lot of advice on the internet around eating specific foods for fertility.

除了保持健康均衡的饮食之外，文献中有没有证据表明某些食物能真正提升男性或女性的生育能力？

What do you see in the literature around any specific foods that boost either male or female fertility beyond just eating a healthy balanced diet?

谢谢你的提问，范。

Thank you, Van for your question.

这是个非常有意思的问题。

This is a very interesting question.

我曾在《休伯曼实验室播客》上邀请过几位嘉宾，包括几位女性生育专家。

And I've hosted a number of guests on the Huberman Lab Podcast, including some female fertility experts.

我还和凯尔·吉莱特医生讨论过男性荷尔蒙健康与生育的问题。

I had a discussion about male hormone health and fertility with Doctor.

凯尔·吉莱特是一位医学博士。

Kyle Gillette, who's a medical doctor.

对于男性和女性来说，都有几个基本的原则适用。

And there are a couple of basic principles that apply to both men and to women.

所以我先来谈谈这些。

So I'll cover those first.

从营养的角度来看，这些原则可以总结如下。

And those at least in the context of nutrition can be summarized the following way.

要保证生育能力，你需要摄入足够的热量，但也不能过量。

You need adequate calories to ensure fertility, but you don't want an excess of calories.

这听起来可能显而易见，但仔细想想，它不仅关系到热量摄入的多少，还涉及食物的选择。

Now that might seem obvious, but when you think about it a little bit more deeply, it has some important implications, not just about caloric load, but food choices as well.

我曾经和基尔·吉莱特医生讨论过这个问题。

So I was in a discussion with Doctor.

基尔·吉莱特医生是男性荷尔蒙健康与生育领域的真正专家。

Kyle Gillette MD, who's truly an expert in male hormone health and fertility.

我们之前在播客里聊过，我也私下和他交流过，想知道如果男性想把睾酮水平和生育能力维持在理想状态，是否应该避免过度节食。

And we were talking on the podcast a while ago and I've had some offline conversations with him as well about should men be wary of cutting calories too much if they want to have their testosterone and their fertility in the ideal range.

那么，我们说的‘理想’到底指的是什么？

Okay, what are we talking about when we talk about ideal?

确实有个参考范围，通常是从每分升300纳克到900纳克，有些国家甚至到1200纳克。

Yes, there's a reference range, the so called three hundred nanograms per deciliter up to typically 900 or in some countries 1,200 nanograms per deciliter.

这个参考范围可太宽了。

That's a huge reference range.

但要注意，这仅仅只是衡量激素和睾酮健康的一个指标。

But keep in mind that that's just one indication of hormone health and testosterone health.

还有游离睾酮，这个非常关键。

There's also your free testosterone, which is critical.

还有睾酮与雌激素的比例，很多人以为男人应该让睾酮越高越好、雌激素越低越好，其实不然，雌激素其实非常重要。

There's also the testosterone to estrogen ratio and contrary to what many people believe, men do not ideally want their testosterone really high and their estrogen really, really low because estrogen is actually very important.

我们当时就在聊这个话题，吉莱特医生解释得特别清楚。

So we were having this general discussion and Doctor.

他讲得非常直白。

Gillette explained it very simply.

如果男性体重超标，体脂率超过20%，明智的做法是减少热量摄入，低于维持水平，同时配合力量训练来保留甚至增加肌肉，从而降低体脂率。

If a man is carrying excess body weight, if he's starting to carry more than say 20% body fat, then he would be wise to cut calories to a sub maintenance level and lose some of that body fat ideally while doing resistance training in order to preserve or even build muscle and bring that body fat percentage down.

这样做能提升他的总睾酮、游离睾酮以及其他反映男性活力和生育能力的激素指标。

And that's going to improve his testosterone free testosterone and other hormone markers of virility, vitality, and fertility.

不过他指出，如果男性体脂率已经低于15%，长时间将热量摄入控制在维持水平以下——我不是指每周只有一两天，而是指几乎每天，每周六到七天都这样做，并且持续两到三周或更久来降低体脂——这很可能会降低他的睾酮和游离睾酮水平。

However, he pointed out that if a male is 15% body fat or less, if he cuts calories below maintenance level for too long, so I'm not talking about one or two days per week, I'm talking about consistently across the week, six or seven days per week perhaps, and doing that for two or three or more weeks in order to lower body fat percentage, that's very likely to reduce his testosterone and free testosterone levels.

在生育方面，这可能会对他的生育能力产生负面影响。

And in the context of fertility that could potentially have a negative impact on his fertility.

现在评估男性生育能力有多个指标，对吧？

Now fertility males has a number of different metrics, okay?

不能只看单一指标来评估。

It's not assessed by just one thing.

不只是看精子数量。

It's not just sperm count.

还要看精子质量，而精子质量本身也有好几个衡量标准。

It's also sperm quality, which has a number of different measures itself.

现在，通过精液样本评估男性生育能力已经非常便宜了。

Fortunately, the measures of male fertility in the context of a sperm sample are very inexpensive to obtain nowadays.

市面上有一些家用检测套件，男性在家就能用，医院也能做，成本低、操作简单。

There's some male home kits that men can use if they'd like to do that at home, there are clinics that can do this and it's very inexpensive and easy to assess.

如果你是男性，正计划备孕，或者因为其他生活习惯或病史关心自己的生育能力，不妨做个精液分析。

So if you're a male and you're interested in conceiving, or you're just generally thinking about your fertility, given some other things you might be doing or your medical history, you might want to get a sperm analysis.

做起来很简单，价格也不贵。

Easy to do, it's inexpensive.

现在这些检查都挺容易实现的。

All of that is fairly straightforward to do nowadays.

无论你多大年纪，或者正在服用什么药物，都能随时了解自己的生育状况。

And you can get a snapshot into your fertility at basically any age and in the context of other medications and things that you might be taking.

好了，这就是热量过剩的问题。

Okay, so that's the caloric either excess, okay?

所以，体脂偏高的男性应该想办法降低体脂水平。

So men who are carrying excess body fat should try and get that body fat level down.

体脂率在健康范围内的男性，最好别让自己陷入严重的热量赤字，明白吗？

Men who are in a healthier range of body fat percentage would be wise to not go into at least a severe caloric deficit, okay?

如果你打算备孕或者想保持生育能力，长期每天的热量缺口最好不要超过500大卡。

Probably no more than 500 calories per day caloric deficit for extended periods of time if you're thinking about conceiving or you want to maintain fertility.

另外我要提一下，这虽然不是你问的问题，但我知道现在很多人对睾酮替代疗法特别感兴趣。

And then I should just put this out there and this wasn't part of the question, but I know there's a lot of interest nowadays in testosterone replacement therapy.

这里有个关键点，大家一定要注意。

Be aware, this is the critical point.

只要你外源性补充睾酮，哪怕只是少量，比如每周不到100毫克，都会对精子数量造成负面影响。

If you take exogenous testosterone, even a little bit, even if you're microdosing it, so less than a hundred milligrams per week or so, it will negatively impact your sperm count.

这会降低你的精子数量。

It will negatively impact your sperm count.

这种情况可以通过注射HCG来部分甚至完全缓解，通常的做法是每周三次，每次500国际单位。

It can be partially to completely offset by taking HCG, which is typically taken something like five hundred IUs three times a week.

有些人会搭配更高剂量的HCG一起使用，来配合睾酮治疗。

Some people do higher doses, etcetera, alongside the testosterone therapy.

但如果你不注射HCG，又在使用任何外源性睾酮，由于男性体内睾酮生成的负反馈机制，你的精子数量会下降。

But if you don't take HCG and you're taking any kind of exogenous testosterone because of the negative feedback loop by which testosterone is made in the male body, it will deplete your sperm count.

那么，之后通过HCG和其他治疗能否让精子数量恢复？通常答案是能，但有时也未必。

Okay, and whether you can bring that sperm count back up with HCG and other therapies later on, usually the answer is yes, but sometimes the answer is no.

所以使用外源性睾酮一定要非常谨慎，极其谨慎。

So you want to be very careful, very, very careful about using exogenous testosterone.

一定要在专业医生的指导下进行，明确告诉医生你的生育计划，也要听清楚医生说的：你的生育目标未来可能会改变。

Do it in the context of a well informed doctor, let them know your fertility goals and let them also tell you that your fertility goals may change over time.

如果你现在觉得‘我不要孩子’，但也许将来会改变主意，这点你得提前考虑。

So if you're like, I don't want kids, maybe someday you will and you need to think about that.

甚至可以考虑提前冷冻精子样本。

Maybe even just freeze a sperm sample.

对于女性来说，平均体脂率本来就比男性高，对吧？

Okay, for women who on average carry higher percentages of body fat than do men, right?

同样的基本原则也适用。

The same general principle applies.

这些观点来自我与医生的多次交流。

And this is based on conversations that I've had with Doctor.

娜塔莉·克劳福德，一位生育专家。

Natalie Crawford, who's a fertility expert.

我还在播客里邀请过其他生育专家，医生。

And I've had other fertility experts on the podcast, Doctor.

泰斯·阿里亚巴迪。

Tais Aliyabadi.

他们一致认为，在营养、热量摄入等背景下，女性生育能力有几个关键点：如果体脂率远高于健康水平，身体的炎症反应也会更强烈。

And they agree on several things related to female fertility generally in this context of nutrition and calories and so forth, which is if a woman is carrying a much higher than is healthy percentage of body fat, there's a higher degree of inflammation in the body.

如果目标是怀孕，最好适当——甚至显著——降低体脂率。

And it would be wise to try and bring that percentage of body fat down somewhat or even considerably if the goal is to get pregnant.

一般来说，如果体脂偏高，可以通过适度低于维持热量的饮食来减脂，不是极端节食，而是健康地持续一段时间：保证充足蛋白质、膳食纤维、蔬果和微量营养素，这样有助于改善生育能力。

The general principle of if you're carrying excess body fat, then trying to reduce that by virtue of eating a sub maintenance, not by a ridiculous amount, but a sub maintenance caloric intake for some period of time in a healthy way, eating a nutrient dense diet and so forth, getting enough protein, getting enough fiber, getting enough fruits and vegetables and micronutrients, but bringing that body fat percentage down, excuse me, can help.

但大家都知道，如果女性体脂率降得太低，可能会完全停经，或者以其他方式损害生育能力。

But as most everybody knows, if a woman's body fat percentage comes down too far, she may stop menstruating entirely or it could adversely impact fertility in other ways.

所以这事儿你得跟你的妇产科医生好好聊聊。

So that's really a discussion that you have to have with your OBGYN.

关键是别太瘦，也别胖得太多。

The point being you don't want to be too lean nor do you want to be carrying too much excess body fat.

所有研究男女生育问题的医生都认同一点：要吃抗炎饮食。

What all the physicians who work on either male and or female fertility agree on is that you want to consume a low inflammation diet.

那什么是抗炎饮食呢？

Okay, what's a low inflammation diet?

一提到这个，大家马上想到：多吃水果蔬菜、高纤维、地中海饮食。

Well, immediately people jump to, okay, lots of fruits and vegetables and lots of fiber and Mediterranean diet.

对，没错。

Yes, yes.

但这里还得补充一些更重要的信息。

And we need to add a bit more information here.

很多人忽略了饮食中微量营养素的重要性。

High in micronutrient diet is something that's often overlooked.

在降低身体炎症方面，我知道有一项研究专门讲了除了不该吃什么之外，还该做些什么。

And in terms of reducing inflammation in the body, I'm aware of one study that talks about specifically what to do in addition to what not to do.

因为我觉得现在大家都知道了，那些高度加工的食品、包装食品，任何能在货架上长期保存、接近即食状态的食物，都被认为是高度加工的，对吧？

Because I think we all now know too much hyper processed food, too much packaged food, any food that can survive for long periods of time on the shelf in its near to ready eat form is considered highly processed, right?

我说的米饭能在货架上放很久，但前提是得经过烹饪，对吧？

When I talk about rice can sit for a long time on the shelf, but it has to be prepared, right?

所以这不算加工，而是烹饪。

So you're not really processing it, you're preparing it.

没错，就是新鲜的水果和蔬菜。

But yes, fresh fruits and vegetables.

对，像鸡肉和鱼类这样的瘦肉蛋白，如果饮食允许的话，也可以适量吃点瘦红肉，比如牛肉。

Yes, lean proteins like chicken and fish, probably some lean red meat like beef if that's within your diet as well.

多吃单不饱和脂肪，比如橄榄油。

Eating monounsaturated fats like olive oil.

我觉得大家现在都知道了，像扁豆、米饭和淀粉类食物，但别吃太多。

I think we all know this stuff by now, lentils, rice, starches, but not too many.

所以这种低炎症饮食的核心，其实也在于多吃富含微量营养素的水果蔬菜，选择优质蛋白质。

So the whole idea behind this low inflammation diet is really also thinking about micronutrients that are going to be rich in fruits and vegetables, eating quality proteins.

我说的优质蛋白质，指的是蛋白质含量高而热量相对低的食物。

When I say quality proteins, it's about high quality protein to calorie ratio.

比如瘦牛肉、鸡肉、鱼类，如果你喜欢海鲜，像扇贝这类，都是优质蛋白，含有全部必需氨基酸，但热量负担不大。

Meaning look at foods like lean beef, chicken, fish, if you like shellfish, scallops, this sort of thing, think of those as quality protein with all the essential amino acids without a high caloric load.

水果、蔬菜，还有一些淀粉类食物，但尽量少加脂肪。

The fruits, the vegetables, and some of the starches without excess fats.

如果要吃脂肪，主要选不饱和脂肪，动物性蛋白里少量的饱和脂肪也可以接受。

And if you're going to eat fats, mostly unsaturated fats, maybe a little bit of saturated fat from the animal proteins.

这就是低炎症饮食的基本原则。

That's basically the low inflammation diet.

我之前提到过，有一样东西在人体研究中被证实能有效减轻炎症，那就是低糖发酵食品。

And I mentioned there's one thing specifically that has been shown in the human literature to reduce inflammation and that's low sugar fermented foods.

这种食物常被忽视，但好处非常多。

Highly overlooked, highly beneficial.

这项研究是由我的同事，斯坦福大学医学院的贾斯汀·索嫩伯格和克里斯托弗·加德纳做的，结果非常漂亮。

This has been shown in a beautiful study from my colleagues, Justin Sonnenberg and Christopher Gardner at Stanford University School of Medicine.

参与者被分成两组，一组被鼓励每天多吃点低糖发酵食品，另一组则大幅增加膳食纤维的摄入。

People were given either a low sugar fermented food sort of call to action to eat more of those each day or increase their fiber intake pretty markedly.

他们都是循序渐进地增加，因为身体需要几周时间慢慢适应，不能一下子猛吃。

They did a ramp up because you need to do that kind of slowly for a few weeks in order to get your system acclimated to it.

别一上来就从零发酵食品直接暴吃，而是每天慢慢加一点，从一勺、两勺，逐渐加到每天四勺左右——其实量并不大，就是几勺酸奶、一点保加利亚酸奶、再来点低糖康普茶，这就是研究里给受试者设定的饮食方案。

You don't want to go from like no low sugar fermented foods to tons of them, but slowly adding a few servings a day, one serving, two servings, up to about four servings a day, which isn't very much by the way, a few spoonfuls here, some Bulgarian yogurt there, maybe some low sugar kombucha there and you're getting essentially what they prescribed in this diet for the subjects.

结果发现，吃低糖发酵食品的那组，很多炎症指标都明显下降了。

What they saw is that many inflammatory markers were significantly reduced in the low sugar fermented food group.

而纤维组的情况则有点意思。

Whereas in the fiber addition group, they found something interesting.

有些人纤维吃得多了，炎症指标确实降低了。

Some people who significantly increased their fiber intake experienced a reduction in inflammatory markers.

但也有一部分人，炎症指标反而上升了。

Others had an increase in inflammatory markers.

这是否意味着纤维不好？

Does that mean fiber is bad?

不是，意思是某些高纤维食物可能会让一部分人发炎，但不是所有人都会。

No, it means that certain types of high fiber foods might cause some inflammation in some people, not others.

这一点在未来很值得深入探讨。

And that's an important discussion going forward.

我个人有一些家人会吃一点车前子壳，量不多。

Personally, I have family members who will take some psyllium husk, like a small amount of psyllium husk.

增加纤维摄入其实成本很低。

It's very inexpensive to increase fiber.

你可以选择这条路，但更好的方式还是多吃水果蔬菜，再搭配一点点车前子壳，这样对大多数人来说，有助于肠道健康和减少炎症。

So you could do that route, but ideally eating fruits and vegetables plus maybe a little bit of that for increasing fiber is going to benefit most people in terms of colon health and reducing inflammation.

至于低糖发酵食品，我已经把它融入了自己的日常生活。

But the low sugar fermented foods is a recommendation that I've certainly adopted into my own life.

我吃保加利亚酸奶，也吃酸菜。

I eat Bulgarian yogurt, I eat sauerkraut.

你得选那种需要冷藏的，而且糖分低这一点很重要。

You have to eat the type that needs to be refrigerated and the low sugar part is important.

不，我们说的不是啤酒。

So no, we're not talking about beer.

也不是加糖的泡菜。

We're not talking about sweetened pickles.

不是这类东西。

We're not talking about that sort of thing.

我们说的是必须冷藏的，比如纳豆、泡菜之类的，而且尽量选低糖的。

We're talking about the stuff that has to be in the refrigerator, natto, kimchi, and so on, and really striving for the low sugar variety.

所以是低炎症饮食。

So low inflammation diet.

明白了。

Okay.

饮食方面就说到这儿吧。

That's enough about diet.

我之前在回答里提到的那些人讨论中，还有我做过的关于男女生育的那期节目里，稍微聊过一点TRT，那期节目确实特别长。

I touched a little bit on TRT in discussions with the other people I mentioned earlier in this answer, as well as in the episode that I did about male and female fertility, which admittedly is a very long episode.

在那期节目里，我也提到了一些对卵子质量有积极影响的因素——我得特别小心地说，这些确实有研究支持，因为卵子质量在备孕时是个关键指标，精子质量也一样。

In that episode, I did touch on some of the things that have some, I want to be really careful, have shown some positive impact on egg quality, which is an important metric when trying to conceive as well as sperm quality.

我也谈到了一些相关的指标。

I talked about some of those metrics as well.

比如左旋肉碱、辅酶Q10这些。

And those include things like L carnitine, coenzyme Q10.

那为什么这些东西可能有用呢？

Why would those be potentially useful?

我得提一下，我最近和三位不同的生育医生聊过男女生育的问题——也就是精子和卵子的健康与质量，他们三个人都跟我说：是的，我会建议我的病人服用辅酶Q10，也会建议他们用一些左旋肉碱。

And I should mention when having discussions with now three different fertility doctors, okay, about male and female fertility, okay, so we're talking sperm and egg health and quality, all three of them say, yeah, I recommend to my patients CoQ10, I recommend to my patients some L carnitine.

有些生育专家还会推荐其他补充剂。

Some fertility experts will also recommend other things.

关于这些，我推荐你去看看娜塔莉·克劳福德的书《生育密码》，还有她和我们做的那期播客，她讲得很细，提到了不少其他有帮助的方法。

And for that, I'll just cue you to Natalie Crawford's excellent book titled The Fertility Formula, as well as her podcast episode that she did with us, where she gets into some details of some other things that can be beneficial.

有些专家会建议晚上服用低剂量的褪黑素，主要是为了改善睡眠，也可能有其他作用。

Because some experts will recommend things like low dose melatonin at night, presumably to improve sleep, perhaps other things as well.

但也有人不推荐。

Some don't.

有人建议用DHEA，有人则不建议。

Some will recommend DHEA, others not.

所以这里我只关注那些所有人都认同的部分——也就是大家都说会推荐给患者的那几项。

So here, I'm just gonna focus on the overlap in the Venn diagram as they say, where everyone says, yep, I recommend that to my patients.

我觉得对我的患者来说不是必须的，但只要他们想提升生育能力、卵子或精子质量，如果经济条件允许，我还是建议他们试试。

I don't think it's necessary for my patients, but as long as they're trying to increase their fertility, their egg quality or their sperm quality, I suggest they do it if they can afford it.

那就是左旋肉碱和辅酶Q10，研究显示它们对男性精子的活力和质量有帮助，对数量影响不大，但活力和整体质量确实能提升，对卵子质量也有好处。

And that's L carnitine and coenzyme Q10, both of which have been shown to, well, in the case of males to improve sperm motility, not so much count, but motility and quality because that's a multi metric label quality, as well as egg quality.

左旋肉碱可以口服，通常以胶囊形式服用。

And L carnitine can be taken orally as capsules.

这些胶囊的剂量一般都比较高。

Typically those are higher dosages.

所以每天的剂量可以高达五百毫克，甚至七百五十毫克。

So those can be as high as five hundred milligrams or seven fifty milligrams a day.

口服的话，身体吸收的量没那么多。

You don't absorb as much of it when you take it orally.

有些人会选择注射用的左旋肉碱。

Some people will actually do the injectable form of L carnitine.

至于辅酶Q10，推荐的剂量就因人而异了。

And then with coenzyme Q10, the dosage recommendations vary.

我可以推荐你听娜塔莉和我做的那期播客。

I'll point you to Natalie's podcast with me.

我们会在节目笔记里附上那段内容的链接。

We'll put a link to that particular segment in the show note caption.

这些补充剂对提升卵子和精子质量似乎确实有帮助。

But these are the things that seem to help with egg quality and sperm quality.

为什么呢？

Why?

因为它们能间接——甚至可能直接——支持线粒体健康。

Because they seem to indirectly perhaps directly but indirectly support mitochondrial health.

而受孕和早期胚胎形成过程中，最关键的是让受精卵不断分裂，产生更多细胞。

And so much of what's happening in conception and the formation of the early embryo is about taking that fertilized egg and creating more cells from it.

这个过程高度依赖多个因素，而线粒体在其中起着核心作用。

And that's highly dependent on a number of different factors that mitochondria are critical for.

无论是卵子、精子，还是早期胚胎里的线粒体健康，都对正常发育和成功妊娠至关重要。

And mitochondrial health within the early embryo, within the egg and the sperm, but within the early embryo is crucial for the normal development to lead to a successful pregnancy.

所以我要说得清楚一点。

So I want to be really clear.

我不是说CoQ10或者左旋肉碱是生育的决定性因素，这事儿是多方面共同作用的结果。

I'm not saying that the linchpin factor in fertility is CoQ10 or it's L carnitine, it's going to be multivariate.

最重要的是，要为整体的生殖健康打下基础。

I think the most important thing is to set a context for overall reproductive health.

这涉及到全身的调理，比如通过抗炎饮食控制炎症，还有运动至关重要。

So that's going to be body wide, keeping inflammation relatively low through the low inflammation diet, exercise being critical.

所以没错，营养、睡眠这些对降低炎症至关重要，还有其他方方面面。

So yes, nutrition, sleep being a critical one to keep inflammation low, and so on and so on and so on.

很多方面都跟年龄有关。

A lot of it's age dependent.

可能确实存在一些基因差异，但如果有人在备孕或维持生育能力上有困难，或者已经到了年龄临界点，开始越来越担心这些问题，那多做一些努力来支持生育能力就是很自然的选择。

There probably is some genetic variation, but if somebody's struggling to achieve or maintain fertility or somebody is at the kind of age threshold where they're more and more concerned about these things, then it just stands to reason to do more to try and support fertility.

如果你正想让自己的生育能力朝着更好的方向发展，这些方法已经被证明是有帮助的。

So if you're trying to get your fertility in the right direction for you, well, these things have been shown to help.

我们先插播一小段广告，感谢我们的赞助商 LMNT。

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

LMNT 是一款电解质饮品，该有的都有，不该有的全无。

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

它含有适量的电解质——钠、镁和钾，比例恰到好处，而且不含糖。

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

良好的水分补充对大脑和身体的正常运作至关重要。

Proper hydration is critical for brain and body function.

即使轻微脱水，也会降低你的认知能力和体能表现。

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

同时，确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

钠、镁和钾这些电解质对身体所有细胞的功能至关重要，尤其是神经细胞。

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

喝LMNT能让你轻松保证水分和电解质的充足摄入。

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

我每天早上都特别匆忙，一醒来就得马上投入工作或锻炼。

My days tend to start really fast, meaning I have to jump right into work or right into exercise.

所以为了确保自己水分和电解质充足，我一醒来就会喝480到960毫升加了一包电解质粉的水。

So to make sure that I'm hydrated and I have sufficient electrolytes, when I first wake up in the morning, I drink 16 to 32 ounces of water with an element packet dissolved in it.

我运动的时候也会喝这种电解质水，尤其是大热天大量出汗、流失水分和电解质的时候。

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

LMNT有好几种很好喝的口味。

LMNT has a bunch of great tasting flavors.

其实我挺喜欢所有口味的。

In fact, I love them all.

我喜欢西瓜味、覆盆子味、柑橘味，特别喜欢柠檬水味。

I love the watermelon, the raspberry, the citrus, and I really love the lemonade flavor.

如果你想试试LMNT，可以访问drinkelement.com/huberman，只要下单就能免费领取一份试用装。

So if you'd like to try LMNT, you can go to drinkelement.com/huberman to claim a free LMNT sample pack with any purchase.

再次提醒，访问drinkelement.com/huberman，免费领取试用装。

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

好，下一个问题。

Okay, next question, please.

您好，医生。

Hello, Doctor.

休伯曼。

Huberman.

我是来自巴西的若泽·马里亚。

This is Jose Mara from Brazil.

我的问题是，女性进入围绝经期时，这对心理健康会有什么实际影响？

My question is, as women enter perimenopause, what is the actual impact on mental health during this stage?

很多女性在这段时间会不会更容易出现惊恐发作或惊恐障碍的症状？

Is it common for women to experience more panic attacks or panic disorder symptoms?

还是说这些症状和围绝经期其实没有关系？

Or are these not related to perimenopause?

如果有关联，这些症状一般会持续多久？

If they are related, how long do these symptoms typically last?

非常感谢。

Thank you so much.

谢谢你，Josemata。

Thank you, Josemata.

我觉得你的名字是这么念的，如果念错了请见谅。

I think that is the pronunciation of your name and forgive me if it's not.

谢谢Joe Zamata提出这个问题。

Thank you, Joe Zamata for your question.