安德鲁·休伯曼：我优化大脑和身体的精确日常习惯，这些我每天坚持！

你和我都算夜班工作者，因为关于夜班工作的研究，除了一些极端的案例，大多数都是关于下午六点以后有多少人。

You and I qualify as night shift workers because the studies on night shift work, barring some of the more extreme ones, was most of them were on how many people after six p.

对。

M.

在使用电子设备，接触人造LED光，或者做除了吃饭、和家人社交或睡觉以外的活动。

Are on devices, getting artificial LED exposure, or doing activities besides eating and socializing with their family or in bed.

如果你在家晚上工作，你仍然是夜班工作者。

If you work at night at home, you're still a night shift worker.

你不必整夜工作才算夜班工作者。

You don't have to work all night to be a night shift worker.

所以我们有一代孩子代谢方面有问题。

So we have a generation of kids that are metabolically sick.

我也不喜欢做那种散布恐慌的人。

And I don't like to be one of these fearmonger people.

但这里有个好消息。

But here's the cool thing.

这个我就不讲了，因为我们说到这儿了。

I'm going to skip because we're on to this.

我直接跳到第六点。

I'm going to skip to number six.

好的。

Okay.

对吧？

Okay?

太阳下山的时候，你不一定非要去看日落。

As the sun is going down, you don't have to watch the sunset.

看日落当然很酷。

That would be cool to watch the sun.

大家都喜欢日落。

Everyone loves sunsets.

但尽量在傍晚或晚上让眼睛接触到一些自然光。

But try and get some daylight in your eyes in the late afternoon or evening.

如果你午饭后到天黑前都要在室内工作，尽量靠近窗户，尽力而为，去阳台待一会儿，绕着楼快走一圈，想尽办法让眼睛接触到阳光，别戴墨镜。

If you're going to be working indoors from like after lunch until nightfall, try and get near a window, do your best, go out on a balcony, take a quick walk around the building, do what you can to get some sunlight in your eyes without sunglasses.

当你在一天的后半段，比如一天的最后三分之一时间里，让眼睛接触到阳光，具体几点不重要，因为我们每个人的起床和睡觉时间都不一样。

When you get some sunlight in your eyes in the late part of your day, let's just say in the last third of your day, and the clock times don't matter here because we all get up and go to sleep at different times.

你就能让眼睛里的那些细胞对夜间人造光的负面影响产生抵抗力。

You buffer those cells in your eye against the negative effects of artificial light at night.

这就是我所说的“奈飞疫苗”。

This is your Netflix inoculation, as I call it.

如果你在一天的后半段让眼睛接触到明亮的光线，那么晚上九十点用电脑，就不会那么严重地影响你的褪黑素水平，也不会那么严重地干扰你的血糖水平和睡眠。

You can be on your computer at nine or ten at night without it damaging your melatonin levels quite as much, without it disrupting your blood glucose levels and your sleep if you get some bright light in your eyes in the later part of your day.

但有一类人这个方法不管用，那就是青少年。

But there's one population of people for whom this doesn't work, and it seems to be adolescents.

你没法让他们对夜间屏幕光的负面影响产生抵抗力。

You can't buffer them against the negative effects of screen light at night.

如果你晚上看屏幕光会怎么样？

What happens if you view screen light at night?

你会出现皮质醇的大幅飙升，人们会说，好吧，我玩完iPad或看屏幕后照样能睡着。

You get big bumps in cortisol, and people say, Well, I can fall asleep just fine after being on my iPad or screen.

确实，有些人在晚上受蓝光的影响没那么大，但血糖效应和第二天早上皮质醇的问题才是关键。

True, some people don't have as much of a negative effect from blue light at night, but the blood glucose effects and the next morning cortisol effects are the problem.

还记得我说过高皮质醇会导致低皮质醇吗？

Remember I said high cortisol sets you up for low cortisol?

对。

Yeah.

低皮质醇又会导致高皮质醇。

Low cortisol sets you up for high cortisol.

所以有一群人，就是孩子们，因为晚上用电子设备，他们的皮质醇在傍晚和夜间会稍微但显著地偏高，而第二天早上，他们的皮质醇水平却难以升上来。

So you've got a population of people, kids, who have their cortisol is slightly but significantly higher in the evening and at night because they're on devices, and the next morning, their cortisol levels are struggling to get up.

你知道，这挺棘手的，因为青少年就是靠这个社交的，你不想没收他们的手机，他们抱着iPad就像我的新斗牛犬咬着玩具一样不肯放。

You know, this is a tough one because teens socialize that way, and you don't want to take their phones away, and they cling to their iPads like, you know, like my new bulldog strummer clings to a chew toy.

你知道，就像你从他们手里拿走，但他们因此恨你。

You know, it's like, you take it away from them, but like they hate you for it.

所以我说要看日光，因为你不可能总能看到太阳，但即使是阴天，出去走几分钟也好。

So, I said view daylight because you can't always see the sun, but even if it's overcast, just get out for a few minutes and take a walk.

你的睡眠会更好。

Your sleep will be better.

我感觉自己像是在课堂上讲课。

I feel like I'm giving a lecture in class.

那太棒了。

That's amazing.

那是个好主意。

That's a great one.

所以我们说了要补水、晒太阳。

So we said hydrate sunlight.

然后第三点，我知道大家都听过，但如果你能在一天的前三到四个小时里锻炼，下午做也没问题，但在一天的前三个小时做有氧或抗阻训练会有很大的好处。

And then number three, I know everyone's heard it, but if you can exercise in the first three to four hours of your day, you could do it in the afternoon without problem, but there's a huge advantage to doing cardiovascular resistance training in the first three hours of your day.

有氧还是抗阻训练？

Cardiovascular or resistance training?

对。

Yeah.

在书里，我专门用了一整章，第二章，来讲运动。

In the book, I devote an entire chapter, chapter two, to exercise.

我解释了我个人认为最好的运动计划安排方式，适合那些不想练成肌肉巨兽，但想要肌肉线条、清晰度和力量的人。

I explain what I think personally is the best way to structure an exercise program for somebody who doesn't want to be the most jacked, but wants muscle and definition and strength.

适合那些不需要为了破纪录跑马拉松，但想要耐力的人。

Somebody that doesn't need to run a marathon for a record time, but wants endurance.

适合那些想跑得挺快，同时也有中距离跑能力的人。

Somebody who wants to be able to sprint reasonably fast, and has middle distance ability too.

基本上就是隔天交替做力量训练或有氧运动。

It's basically structured, either lift or do cardio on alternating days.

总共三天力量训练，热身，然后每组动作的组数不多，每个动作两到三组，重点放在复合动作上。

Three days total of lifting, Warm up, reasonably low volume of work sets, two to three work sets per exercise, emphasizing compound movements.

所以不是像牧师弯举或三头肌后踢那种，那些也行，但如果你做引体向上、划船、双杠臂屈伸，效果会好得多。

So not like a preacher curl or a tricep kickback, those are fine, but you're going to get a lot more bang for your buck if you're doing pull ups, rows, dips.

多个肌肉群同时运动就是复合动作。

Muscles Multiple at

有些髋部铰链动作，比如深蹲、哈克深蹲，还有一些硬拉。

joints moving at once is compound Some hip hinge movement, so it could be squat, hack squat, some dead lifts.

我在书里也讲了怎么练出特定的体型效果。

I talk about how to get specific aesthetic effects in there too.

我不是运动生理学家，但我从16岁就开始练力量训练了。

I mean, I'm by no means an exercise physiologist, but I've been in resistance training since I was 16.

我现在50岁了。

I'm now 50.

再过一个月就51了。

I'll be 51 in a month.

所以我觉得自己状态很好。

So I feel great.

做力量训练的时候，是先做有氧，还是干脆不做？

Cardio at the start if you're doing resistance training or not at all?

我会先做五分钟有氧热身，然后再做力量训练，但有氧我会隔天做。

I warm up for five minutes of cardio and then resistance train, but I do the cardio on alternate days.

一周总共做三天有氧。

Three days total of cardio.

其中一天是长时间低强度的有氧，大概一个小时。

One day of cardio is long and slow for about an hour.

还有一天是中等强度，大概三十分钟。

One is about thirty minutes at moderate intensity.

还有一种是短时间的，就像我今天早上那样，跳上AirDigm动感单车，轻松踩一分钟，然后全力冲刺三十秒，再轻松十秒，三十秒，十秒，三十秒，十秒，三十秒，十秒，然后就可以下车了。

One is a short one like I did this morning, jumped on the AirDigm bike, pedal easy for a minute, then go all out for thirty seconds, easy for ten, thirty, ten, thirty, ten, 30, 10, and then you're off the bike.

基本上就是心率训练。

Basically, heart rate training.

练腿日之后的第二天，如果你练腿练到位了，就休息一天。

And the day after leg day, if you do your legs right, take a rest day.

对。

Yeah.

但关于锻炼，有个有趣的点。

But here's the interesting thing about exercise.

你注意到我没提刻意冷暴露吧。

You notice I didn't say deliberate cold exposure.

你想不想听点让人震惊的？

You want to blow some minds?

我可以跟网上或网下的任何人正面较量。

I will go toe to toe with anybody on the Internet or off the Internet.

刻意冷暴露根本不会升高皮质醇。

Deliberate cold exposure does not raise cortisol.

一点都不会。

This much.

让我惊讶的是，那些建议中高强度运动的人，居然说刻意冷暴露会升高皮质醇。

It's amazing to me that the same people that are suggesting moderate to high intensity exercise are saying that deliberate cold exposure raises cortisol.

这完全不对。

It's simply not true.

对女性来说也不是这样，因为很多人问，你的书是写给女性还是男性看的？

Not true for women, because a lot of people said, Is your book going to be for women and men?

当有数据显示男女有差异时，我会区分对待。

I distinguish between data when there are data showing that it's different for women and men.

如果女性方面的数据缺失，而男女数据都很明确，我也会承认这一点。

I acknowledge when there's no data in women, and the data are very clear in women and men.

皮质醇只是轻微增加。

Trivial increases in cortisol.

而刻意冷暴露会带来肾上腺素、去甲肾上腺素和多巴胺的巨大提升，这些所谓的儿茶酚胺让你一天开始时精神饱满。

Magnificent, huge increases in adrenaline, norepinephrine, and dopamine from deliberate cold exposure, and those so called catecholamines are great to have rolling into your day.

它们就是让你保持警觉和专注的东西。

They're the things of alertness and focus.

我们知道，对皮质醇来说，合适的压力源——也就是你想要的——是心理压力。

The appropriate stressor for cortisol, appropriate meaning the one that you want, is a psychological stressor, we know that.

举重四十五分钟，每组做到接近力竭，或者跑步三十分钟。

Working out with weights for forty five minutes, taking your sets near to failure, going for a run for thirty minutes.

所以重点是，如果你在一天的前三个小时做这个练习，你的皮质醇会有一个大的上升。

So the point being if you do this exercise in the first three hours of your day, you're getting a big inflection in cortisol.

再说一次，这正是你想要的。

Again, this is what you want.

不过，有些人没法在一天开始时就锻炼。

Now, some people can't exercise first thing in the day.

他们要么不想，要么因为日程安排没法做到。

They either don't want to or they can't by way of schedule.

如果你在一天晚些时候锻炼，那也没问题。

And if you go into exercise in the later part of your day, that's fine.

你的皮质醇会降下来。

Your cortisol will come back down.

你可以做一些长呼气呼吸来减慢心率。

You can do some long exhale breathing to slow your heart rate.

安迪·加尔平提到过这个。

Andy Galpin talks about that.

洗个热水澡，这反而会降低你的核心体温，然后帮助你入睡。

Take a hot shower, which paradoxically lowers your core body temperature and then helps you sleep.

当你加热身体表面时，你大脑里有一个叫内侧视前区的恒温器，它会想：哦，我身体表面是暖的。

When you heat up the surface of your body, you have a thermostat in your brain called the medial preoptic area, and it goes, Oh, the surface of my body is warm.

我应该把核心体温降下来，这样你就能睡得更好。

I should probably cool my core body temperature down, and you fall asleep better.

这就像穿袜子睡觉或者洗热水澡的效果，对吧？

This is like the putting socks on effect or the hot bath effect, Right?

我想按摩或者类似的东西也有用。

I assume a massage or something like that also.

太好了。

Great.

真的吗？

Really?

你一天最后几个小时能享受这些，我们得好好了解一下你的生活。

You have access to that in the last hour of your day, like, we need to learn more about your life.

我的未婚妻以前做过很多年按摩师，所以她很棒。

My fiance used to be a masseuse for many years, so she Awesome.

所以如果你在一天的前三个小时里连续锻炼几天，比如说你锻炼了两次，第二天早上醒来时，你会感觉更愿意去锻炼。

So when you exercise for a few days early in the first three hours of your day, let's say you do that two times, the next morning you wake up feeling a little bit more willing to exercise.

你的意志力改变了吗？

Did your willpower change?

从某种意义上说，是的，但实际发生的是你的皮质醇调节机制发生了变化。

Well, in some sense, yes, but what happened was your cortisol entrainment mechanisms changed.

你的视交叉上核一整天都在记录你做的事情。

Your suprachiasmatic nucleus all day is clocking what you're doing.

比如说你在九点、十二点吃饭，三点吃零食，六点半的时候，你会有一种食物预期信号。

Let's say you eat like nine, twelve, snack at three, and 06:30, you have a food anticipatory signal.

饥饿素分泌出来，让你感到饿。

Ghrelin is secreted, makes you hungry.

我们就像时钟一样。

We are clocks.

这些时钟的同步非常非常重要。

The synchronization of those clocks is very, very important.

如果你在一天中差不多相同的时间，比如清晨锻炼，那么在锻炼前的十五分钟，你会感觉更有精力。

When you exercise at roughly the same time of day, early in the day, you will have more energy to exercise in the first fifteen minutes before that.

你会注意到自己开始有点坐不住了。

You'll notice you kind of start stirring around.

是的，一部分是心理作用，但很大程度上其实是你的大脑在预感到锻炼即将开始。

Yes, part of it is cognitive, but a lot of it actually is your brain is anticipating exercise is coming.

哦，真不错。

Oh, cool.

我教神经解剖学，所以这挺有意思的。

That's I teach neuroanatomy, so this is fun.

我面前就有一个大脑。

I have a brain here in front of me.

它确实可以打开，如果你想打开看看的话，不过你刚才让我想起了一件事。

It does open up in case you want to open it up, but you just reminded me of something.

对。

Yeah.

你让我想起你之前讲过的一个东西，就是前中扣带皮层。

You reminded me of something that I saw you talk about, which was the anterior mid cingulate cortex.

我记得你把它描述成最有趣的东西之一，对。

And I think you described this as being one of the most interesting Yeah.

对。

Yeah.

神经科学的发现。

Discoveries of neuroscience.

扣带皮层嘛，虽然这里没有直接露出来，但前中扣带皮层大概就在那个位置。

So cingulate cortex, I mean, it's not directly exposed here, but the anterior mid cingulate cortex would sit somewhere like there.

这个结构非常神奇。

This is an amazing structure.

对吧？

Right?

我是说，提醒一下大家，当我们感受到某种压力，比如社交压力、身体压力、或者讨厌的交通拥堵，然后我们决定要迎难而上，比如我要去竞争，或者我要克服这种内在或外在的阻力，前扣带回中部的神经元就会不停地放电。

I mean, just to remind people, when we feel some sort of pressure, social pressure, physical pressure, traffic that we hate, and we decide, I'm going to lean into this, like, I'm going to compete, or I'm going to push through this internal or external resistance, neurons in the anterior mid cingulate cortex are just firing away.

如果刺激那个区域，我的同事，斯坦福的神经外科医生乔·帕尔维齐就证明了这一点，人们会说，我感觉挑战要来了，我要迎上去。

And if that area is stimulated, my colleague Joe Parvizi at Stanford showed this, he's a neurosurgeon, people say, I feel like a challenge is coming on, and I'm going to lean into it.

这就是坚韧的大脑区域。

This is the brain area of tenacity.

而且神奇的是，它和大脑各处的奖励系统等都有连接。

And the amazing thing is it has connections all over the brain with reward systems, etcetera.

所以它会收集信息，了解什么时候被激活，世界上发生了什么让你感到压力，什么时候你想反击，什么时候不想。

So it's collecting information about when it gets activated, what's going on in the world that makes you feel pressure, when you feel like pushing back, when you don't.

但最棒的是，它非常容易受到可塑性的影响。

But the best part is, it is highly subject to plasticity.

成功节食的人，他们的前扣带回中部会变得更大、更活跃。

People who diet successfully, their anterior mid cingulate cortex gets bigger and more active.

开始新锻炼计划的人，加入一些锻炼内容，对我来说就是灵活性训练，因为这些年我身体有点僵硬了，我知道。

People who embark on a new exercise program, adding some component of exercise, for me it's mobility work, because I've gotten a little stiff over the years, I know.

所以当你做一件你不想做、不是本能去做的事情时，你的前中扣带皮层会变大，并且更愿意在未来迎接挑战。

So when you do something that you don't want to do, that you don't reflexively do, your anterior mid cingulate cortex gets bigger and more willing to engage in challenging things going forward.

对。

Yeah.

所以这就是关键点，

So that's the key point,

这让你未来有能力去应对更多挑战。

which is that sets you up to be able to do more challenging things in the future.

没错。

That's right.

为什么要刻意进行冷暴露？

Why would you do deliberate cold exposure?

我来告诉你为什么。

I'll tell you why.

因为当你的身体被肾上腺素和去甲肾上腺素充满时，你能够保持冷静，甚至不那么冷静地坐着，并且能通过冷水安全地触发这种反应，比如冷水淋浴、进入冰水浴，只要水温不是太低，只要你没有事先故意过度换气，就是安全的。

Because your ability to sit calmly or even not so calmly when your system is flooded with adrenaline and norepinephrine, and to be able to trigger that with cold water safely, like cold shower, getting into a cold ice bath, it's safe as long as it's not so cold, as long as you're not hyperventilating beforehand on purpose.

这能让你在其他事情引发肾上腺素时保持冷静。

That carries over to your ability to keep your head straight when other things trigger adrenaline.

你并不是有十套压力系统，你只有一套，压力看起来就是肾上腺素上升，然后慢慢下降。

You don't get 10 stress systems, you get one, and stress looks like your adrenaline goes and it comes down slowly.

这是压力的一个标志。

There's a hallmark of stress.

皮质醇上升，然后下降。

Cortisol goes up, goes down.

对。

Right.

所以你已经准备好了，我的朋友。

So the You are prepared, my friend.

天哪。

My goodness.

你真该去当大学教授。

You should be a university professor.

你想不想跟我一起在斯坦福教书？

You want to teach with me at Stanford?

所以我提出了一个关于唤醒的模型，对吧？

So I came up with a model for arousal, right?

人们一听到唤醒，就会想，哦，那肯定是浪漫的唤醒。

When people hear arousal and they think, Oh, it's got to be romantic arousal.

它可以是，但唤醒其实只是你有多清醒或多困。

It can be, but arousal is really just how alert or sleepy you are.

所以你可能非常困，像昏迷一样，或者你可能完全陷入恐慌。

So you can be really sleepy, like in a coma, or you can be in full blown panic.

没人想要那样。

Nobody wants that.

但跷跷板在这里是个合适的比喻，因为我们有这个东西叫自主神经系统。

But a seesaw is the right analogy here because we have this thing called the autonomic nervous system.

自主神经系统由两部分组成，副交感神经系统和交感神经系统。

And the autonomic nervous system is made up of two parts, parasympathetic and the sympathetic nervous system.

它们分布在身体的不同部位。

They're in different parts of the body.

它们都连接到几乎所有器官，但一般来说，当你放松时，这就是我们所说的副交感神经张力上升的体现。

They both connect to most every organ, but in general, when you are relaxed, that's what we call the reflection of parasympathetic tone going up.

当你压力大时，这是交感神经张力上升的体现。

When you're stressed, it's the reflection of sympathetic tone going up.

但当你开始犯困时，你的副交感神经系统会开始占上风。

But as you get sleepy, your parasympathetic nervous system starts to dominate a bit.

而当你非常困的时候，它会更加占主导。

And as you get really sleepy, it dominates more.

早上醒来时，如果你做了正确的事情，比如补水、晒太阳、做些运动，那么你的皮质醇会上升，你会更加清醒。

When you wake up in the morning, and then if you do the right things like hydrate, get sunlight, and some exercise, well then your cortisol goes up, and you're going to be more alert.

应对各种压力的能力，取决于你能否做到我所说的控制这个铰链的松紧度。

The ability to navigate stress of all kinds depends on your ability to do what I call is control the tightness of this hinge.

当你训练自己在肾上腺素飙升时保持思考、呼吸和冷静的能力，而这种情况后来以非自愿的方式发生——发生了你不希望发生的事情——你的大脑会立刻跳到对那个情境的理解上，而你能够保持理智。

When you train your ability to think, breathe, stay calm when your system is flooded with adrenaline, and that happens later in a way that was non voluntary, something happened that you didn't want to happen, your brain immediately flits to the understanding of that place, and you are able to maintain thoughtfulness.

你可以知道不要说话。

You can know to not speak.

那往往是你最好的选择。

That's often the best thing you can do.

你知道该不该反应。

You know to react or not react.

事实上，当你进入冷水浴时，冷的一个好处是，你大脑中负责制定策略和理解当前情况的前额叶皮层，在最初的二十到三十秒内活动会被大大抑制。

In fact, when you get into a cold plunge, one of the beautiful things about cold is that your prefrontal cortex that's involved in strategy setting and making meaning out of what's going on, its activity is greatly suppressed for the first twenty to thirty seconds.

要记住，任何压力情境都是这样。

Know this about every stressful circumstance.

在最初的二十到三十秒里，你的大脑是受损的。

In the first twenty to thirty seconds, you are brain damaged.

你的大脑是受损的。

You are brain damaged.

你处于那种可能会做出身体反应的状态。

You are in that mode of like you could react physically.

有时候这能救命，但大多数时候，你最好什么都别做。

Sometimes that can save your life, but most times, you just don't want to do anything.

躲开汽车，远离攻击你的人，诸如此类，但大多数时候，你最好一句话都别说，然后你的前额叶皮层会慢慢恢复工作。

Step out of the way of the car, get away from the aggressor, whatever, but most times, you're best off not saying a darn thing, and then your prefrontal cortex slowly starts coming back online.

然后你又回来了，因为你在反复琢磨。

And then you're back again because you're ruminating.

明白吗？

Know?

这是很好的恋爱建议。

This is good relationship advice.

非常好的恋爱建议。

Very good relationship advice.

我真希望我早就知道这个，对吧？

I wish I had learned it long ago, right?

其实昨晚我刷推特，看到一些让我既困惑又有点不爽的东西。

Actually, last night I looked on Twitter and I saw something that was both perplexing and a little bit upsetting to me.

我当时就去睡了，想着我知道怎么处理这件事，做几次长长的呼气呼吸，这能减慢心率，我们之后会聊到这个。

And I went to sleep like, I know how to deal with this, some long exhale breathing, which will slow your heart rate, and we'll talk about that.

但今天早上醒来，发现原来是个彻底的误会，一切都反过来了。

But I woke up this morning, turns out it was a complete misunderstanding, and everything was reversed.

但昨晚，我确实想过发条短信。

But last night, I thought about sending a text.

但我想，到了深夜，前额叶皮层已经功能减弱了。

But I thought later at night, the prefrontal cortex has already diminished.

这就是为什么压力在晚上感觉更难应对。

This is why stress feels so much harder to deal with at night.

前额叶皮层，我们应该解释一下这个

And prefrontal cortex, we should describe that

东西。是的。

thing Yes.

哦，抱歉。

Oh, I'm sorry.

逻辑之类的东西。

Logic and stuff.

所以，额叶皮层，这里就是负责逻辑的。

So, frontal cortex, so here it's logical.

你有额叶和运动区域在这里，而你的前额叶皮层基本上就是额头后面的一大块区域，在人类身上比其他哺乳动物要大得多。

You have the frontal and motor areas here, and your prefrontal cortex is basically a big patch of real estate behind your forehead that in humans is greatly expanded compared to in other mammals.

我不喜欢说它们低级，但它们的前额叶皮层确实更少，更容易被冲动驱使。

I don't like calling them lower, but they have less prefrontal cortex, they're more driven by their impulses.

每个孩子和成年人都需要发展的最不可思议的能力之一就是所谓的自上而下的抑制。

One of the most incredible things that every child and adult needs to develop is what's called top down inhibition.

你感到一个冲动，但你抵抗住了这个冲动。

You feel an impulse, but you resist the impulse.

事实上，我训练我的狗斯特鲁默主要用的方法，因为有效，就是在他九周大的时候教他，把一块食物放在地上。

In fact, the way I've mostly trained my dog, Strummer, because it works, is I taught him at nine weeks of age, put down a piece of food.

当然，他会扑过去。

Of course, he goes for it.

他特别爱吃。

He loves food.

你教他“等着”。

You teach him, Wait.

他坐在那儿，你教他看着你。

He sits there, you teach him to look at you.

现在我可以让他朝食物走过去，然后我说“等着”，他的鼻子离食物就这么远。

Then now he I can have him moving toward a piece of food, and I say, Wait, and his nose can be this far.

他就会停下来。

And he'll just stop.

他的自上而下的抑制力很强。

He has great top down inhibition.

这跟食物有关吗？

Is it about food?

不。

No.

我是在故意折磨它吗？

Am I trying to torture him?

当然不是。

Of course not.

这样做的目的是，如果我说“等着”，它就能控制住自己的兴奋。

It's so that if I say, Wait, he can suppress his arousal.

这是最有价值的技能之一，而额叶受损的人就做不到这一点，所以他们有时会表现出暴力或说出不合时宜的话。

This is one of the most valuable skills, and people with frontal damage show an inability to do that, which is why sometimes they're violent or they say inappropriate things.

当人们疲惫、压力大或喝醉时，前额叶皮层的活动会受到抑制。冲个冷水澡，刚开始的二三十秒还挺有意思的。

People who are tired, stressed, drunk, prefrontal cortex activity is suppressed, get in a cold shower, first twenty, thirty seconds, it's kind of fun.

你会觉得，自己进来的时候脑子还比现在好使。

You're you're like, here I am with less of a brain than I had getting in.

但三十秒之后，你就会觉得，我能行。

And then thirty seconds later, you're like, I can do this.

这就解释了为什么你不该在疲惫的时候做事。

This explains why you shouldn't do things tired.

别在累的时候做事。

Don't do things tired.

别在累的时候说话。

Don't say things tired.

完全正确。

Absolutely.

天哪。

Oh my god.

冲动控制能力会差很多。

Impulse control is way worse.

所以当我听你讲到前扣带回皮层中部，说大脑里有这么个部分，有点像意志力，或者你当时把它形容成毅力肌肉。

So when I heard you talk about the anterior mid cingulate cortex, and that there was this part of the brain that was kinda like the willpower or you described it then as the tenacity muscle.

对。

Yep.

这彻底改变了我面对困难事情的态度。

It completely changed my relationship with hard things.

因为这让我在某种概念层面上意识到，我克服的每一个困难都在让我变得更强，就像我在健身房举铁，是为了明天能做更难的训练。

Because it made me realize at some sort of, like, I guess, some conceptual level that every hard thing I overcome is better equipping me, like when I, you know, curl weights in the gym to do harder things tomorrow.

对。

Yes.

当我听到这些，哦，原来我是在为未来做神经层面的投资。

When I heard other oh, there's like a neurological I'm making a neurological investment in my future.

然后你提到了做那些自愿的困难事情，比如冷水浴之类的。

And then you talked there about doing voluntary difficult things like the cold plunge, whatever.

或者学一门新语言。

Or learning a new language.

也可以是认知方面的。

It can be cognitive in nature.

可以是学跳舞，如果那让你感到有压力的话，也可以是任何让你产生内心抗拒的事情。

It can be learning to dance if that's stressful for you, and it can be anything that creates some resistance for you, internal resistance.

诸如此类的事情。

Anything of that sort.

这个结构很漂亮，因为它和我们的认知能力、我们构建这些能力的能力，以及随之而来的挑战，包括情感上的挑战，都紧密相连。

This is a beautiful structure because it's wired into cognitive capacities and our ability to build them and challenges with that too, emotional challenges.

但我们是不是都在把生活优化得越来越舒适呢？

We're optimizing our lives towards comfort though, aren't we?

这就像是一个成功的公式，就是追求更舒适的东西。

That's like a winning formula is more comfortable things.

我觉得杰克·多尔西说得最好。

Think Jack Dorsey said it best.

网上有一段他的精彩视频。

There's this great video of him online.

那是一个他做的小讲座，他说：每次我们用自己、用钱、用时间去换便利，几乎总是在放弃一些对我们神经系统来说根本有用的东西。

It was a small lecture that he was giving where he said, Any time we exchange ourselves, our money, our time for convenience, we are almost always giving up something that's fundamentally useful for us neurologically.

这样做是可以的。

And it's okay to do.

我会在DoorDash上点餐，因为那里有好吃的，而且我也没有太多时间做饭。

I order food on DoorDash because there's great food and I don't have a lot of time to cook.

我想把时间花在其他事情上。

I'd like to devote my time to other things.

我是在用便利来交换。

I'm trading for convenience.

但如果你清楚这个交换，你会好得多。

But if you're aware of the trade off, you're much better off.

真正的问题是，你打算用那些额外的时间做什么。

And the real question is what you're going to do with that additional time.

虽然我反对过度优化到让你脱离生活、让生活变得贫乏的地步，但我非常支持那种让你更有活力地投入生活其余部分的努力和优化。

While I'm against over optimization to the point that it pulls you out of life like it diminishes life, I am all for striving and optimization in ways that allow you to lean into the rest of your life with more vigor.

我觉得亚瑟·布鲁克斯说得最好：我们天生如此，意义来自奋斗。

I think Arthur Brooks says it best, We are wired, and meaning comes from striving.

奋斗中有挣扎，而挣扎中也有解脱。

Within striving is some struggle, and within struggle is also the release from struggle.

那也是非常令人满足的。

That's also very satisfying.

对我来说，过度优化这件事说白了就是，有些人每天花五分钟做我提到的其中两件事，他们的身心健康就会有明显改善。

Here's the over optimization thing to me in a nutshell, which is there are people for whom doing two of the things I described for five minutes each per day will experience a significant improvement in their mental and physical health.

还有些人就像垃圾场里的狗一样，什么都吃得下，精力充沛，他们会说，对，喝点水、吃点东西，我没什么特别的感觉。

There are people for whom they're sort of like junkyard dogs, can live on anything, they have a ton of vigor, and they're going be like, Yeah, I didn't feel that much from drinking some water and getting something.

行，我明白了。

Cool, I got you.

你就是那种能在屏幕前睡着，起来后靠一块甜松饼就能继续撑下去的人，对吧，挺厉害的。

You're one of those people who can fall asleep in front the screen, get up, and just keep going on a sugary muffin and something like, great.

但每个人都可以花点时间看看自己现在在做什么，然后试着通过做一些事情，让幸福感、快乐和平静更进一步。

But everyone can afford to take a look at what they're doing now and try and move the needle toward more bigger well-being, happiness, peace by doing certain things.

当你停止做某件事时，你会对这件事变得更敏感吗？

Do you become more sensitive to the thing when you stop doing the thing?

那要看是什么事。

Depends on the thing.

好的。

Okay.

比如说，我在里面讲到营养，这是其中一张卡片。

So for instance, if people like I talk about nutrition in there and I'll it's one of the cards.

我其实涵盖了从纯肉饮食到纯素饮食的所有内容。

I actually cover everything from the all meat diet to vegan diets.

我确实深入研究了相关文献，这样人们就可以自己选择。

I really go into the literature so people can choose.

但说实话，如果你看看大多数人能从中受益的做法，而且你可以在纯素或素食的情况下做到这一点，虽然会有点难，但最好的饮食应该是这样的，对吧？

But really, if you look at what most people could benefit from doing, and you could do this with vegan or vegetarian, it's a little harder, but the best diet is going to be the following, right?

热量不要太多，也不要太少。

Not too many calories, not too few.

这因人而异，你可以计算出来。

That's individual, you can calculate that.

这很容易做到，但我提供了一种方法。

It's an easy thing to do, but I provide a way to do that.

你需要摄入那些高完全蛋白质、高蛋白质热量比的蛋白质。

You need to get what are high complete protein to calorie ratio proteins.

这个概念是我自己提出的，因为如果你看文献，确实需要必需氨基酸，所以那就是完全蛋白质。

This is a concept I came up with because if you look at the literature, yes, need the essential amino acids, so that's a complete protein.

但你可以从豆类和米饭中获取，但要从中获得30克完全蛋白质，你摄入的热量会是吃鸡胸肉所需热量的四到五倍。

But you can get that from beans and rice, but to get 30 grams of complete protein from beans and rice, you're going consume about four to five times as many calories as is required if you get it from a chicken breast.

所以这个因素其实挺明显的，但从来没人提过。

So this is the factor that's kind of obvious, but no one ever talks about.

所以你要吃一些高完全蛋白质热量比的蛋白质。

So you want to eat some high complete protein to calorie ratio protein.

比如鸡蛋、瘦肉、鱼，然后大家都知道你需要纤维，对吧？

So, you know, eggs, lean meat, fish, and then everyone knows you need fiber, right?

所以就是蔬菜和水果。

So vegetables and fruits.

但我要说的是，很多人完全去掉淀粉或完全去掉蔬菜后，会发现他们的自身免疫问题得到了缓解。

But what I will say is that many people who remove starches entirely, or remove vegetables entirely will find that their autoimmune issues resolve.

这背后是有原因的，我们得承认这一点。

And there are reasons for that, and we have to acknowledge that.

但大多数人还是应该吃一些蔬菜和水果，来补充微量元素和纤维。

But most people should be eating some vegetables and fruit for micronutrients and fiber.

低糖发酵食品，非常明确，斯坦福的Justin Sonnenberg的研究，非常明确，能降低炎症反应。

Low sugar fermented food, very clear, Justin Sonnenberg's work from Stanford, very clear, lowers the inflammatome.

实际上，当他们让人们多吃纤维时，对很多人来说，炎症指标反而上升了。

In fact, when they had people eat more fiber, for many people, inflammatory markers went up.

没人喜欢谈论这个，尤其是素食主义者，但过多的纤维对某些人来说可能有害，甚至促炎。

No one likes to talk about that, especially not the vegans, but too much fiber can be noxious for some people, and pro inflammatory.

所以，低糖发酵食品，比如酸菜、泡菜、甜菜格瓦斯，都很好吃。

So, low sugar fermented foods like sauerkraut, kimchi, beet kvass is delicious.

问题是它们往往比较贵，但你可以自己做，网上有食谱。

Problem is they tend to be expensive, but you can make your own, and there's recipes online to do these things.

我不想卷入关于种子油的争论。

I don't want to get into the seed oil debate.

就用橄榄油，味道很好。

Just use olive oil, it's delicious.

现在买真正的橄榄油其实不算贵了。

It's relatively inexpensive nowadays to get real olive oil.

少量黄油也可以。

Small amounts of butter.

好的。

Okay.

我们到底为什么还在争论种子油的问题？

Why are we even debating seed oils?

这太蠢了。

It's so dumb.

我觉得关于种子油的争论，是我所知的最快让人脑细胞死光的方式。

It's like the seed oil debate is like the fastest way to kill neurons that I'm aware of.

你懂吧？

You know?

真的特别蠢。

It's like so dumb.

因为那些研究做得不太好。

It's like because the studies are not well done.

你拿含有种子油的加工食品饮食跟干净的种子油比，或者拿高肉饮食跟加工肉比，这简直一团糟。

You're comparing a processed food diet that includes seed oils versus or you're talking clean seed oils versus a high meat diet with processed meat, it's a mess.

作为科学家，你一看就知道，这个领域太差了。

It's like as a scientist, you just look at this and you go like, This field sucks.

如果有人想在科学界大展宏图，就去做营养学领域，做一些真正高质量的研究，因为现在的研究质量确实不怎么样。

Someone wants to have a magnificent career in science, go into the field of nutrition and do some really good studies because the studies are a little lousy.

其中90%的研究，你一眼就能看出来，即使你不是营养学专家，也能发现这里有五个变量，那边有四个变量。

90% of them like, you can look at it, you don't even have to be trained in nutrition, you go, There are five different variables here and four over here.

这就是所谓的糟糕实验。

This is like what you would call a bad experiment.

所以橄榄油的数据非常好，令人印象深刻。

So olive oil, the data are great, It's impressive.

淀粉对肌肉、糖原和大脑的供能很好，但也不能过量摄入。

And then starches are great for fueling muscles and glycogen and brain, but you don't want to overdo them.

人们往往过量摄入淀粉的方式，就是把淀粉和大量脂肪一起吃。

And the way that people tend to overdo starches is by eating starches combined with a lot of fats.

所以酸面包就很好。

So sourdough bread is great.

如果你问我，酸面包加黄油就更好了。

Sourdough bread with butter is even better if you ask me.

但如果酸面包和黄油的量一样多，那就开始有问题了。

Sourdough bread with equal amounts of butter and bread, you're starting to get into problems.

除非搭配大量脂肪或糖，否则人们很难过量摄入淀粉。

It's very hard for people to go from like to overeat starches unless they have a lot of fats with them or sugar with them.

关于淀粉，我好像听你提过，深夜吃东西会影响睡眠，是这样吗？

On starches, is there an impact I think I've heard you talk about an impact on your sleep with what you eat late at night.

很多淀粉摄入不足的人会发现他们有睡眠问题。

Many people who don't eat enough starches find that they have sleep issues.

这其中有原因，因为我们常说的安慰食物。

And there are reasons for this because we talk about comfort foods.

通常，人们一想到舒适食物就会想到垃圾食品，但能提高血糖的食物会降低皮质醇。

Typically, think junk foods when they think comfort foods, but foods that increase glucose lower cortisol.

这很奇怪。

That's weird.

淀粉能降低皮质醇，而晚上你希望皮质醇低，这有助于你入睡和保持睡眠。

Starches lower cortisol, and you want your cortisol low at night, helps you fall and stay asleep.

不过，睡前不要吃得太近。

Now, don't want to eat too close to bedtime.

你也不希望睡前饿得难受。

You also don't want to have gnawing hunger at bedtime.

我们之前聊过这个。

We talked about that.

但有趣的是。

But here's the interesting thing.

皮质醇是什么？

What is cortisol?

我早该提到这个的。

I should have mentioned this earlier.

皮质醇是什么？

What is cortisol?

它是压力激素吗？

Is it a stress hormone?

不是。

No.

它是一种在压力下释放的激素。

It's a hormone that's released during stress.

但皮质醇的作用不是应对压力。

But cortisol's job is not to deal with stress.

皮质醇的作用是调动体内的能量。

Cortisol's job is to mobilize energy in the body.

当皮质醇升高时，葡萄糖和其他燃料也会被调动起来。

When cortisol goes up, glucose is mobilized and other fuels too.

所以，当你吃淀粉类食物时，就能缓冲皮质醇。

So, when you eat starches, you buffer cortisol.

这里的关系非常明确。

There's a very clear relationship here.

所以，那些淀粉摄入不足的人，如果在一天最后一餐允许自己吃一碗米饭或一碗意面，或者午餐和晚餐各吃一点，甚至早餐来一碗燕麦粥，他们心理上会感觉更平稳，身体也更有精力。

So, people who are not eating enough starches who then allow themselves that bowl of rice or a bowl of pasta in their final meal of the day, or a little bit at lunch and at dinner, maybe even a bowl of oatmeal breakfast, they feel more even psychologically, they have more physical energy.

有时，有慢性压力问题的人会注意到自己不再发抖了。

Sometimes people with chronic stress issues notice they stop shaking.

有自身免疫问题的人有时也能缓解，因为皮质醇被缓冲了，血糖升高了。

People with autoimmune issues sometimes resolve those because your cortisol is buffered, because your blood glucose is elevated.

这样，你的身体就不会启动生存系统来试图调动葡萄糖。

So your body isn't tapping into the survival system to try and mobilize glucose.

所以，我有一个

So I have this

特别想问你的问题。

outstanding question that I have to ask you.

是的。

Yes.

这又回到你画的那张图了。

It goes back to the picture that you drew of the graph.

那张图在哪儿？

Where is that one?

你说早上皮质醇高是好事。

You said high cortisol in the morning is a good thing.

对。

Yep.

那如果我早上第一件事就是拿起手机，看那些最糟糕的邮件呢？

So what if I pick up my phone first thing in the morning, and I look at my worst emails?

从某种意义上说，

In some sense,

从刺激皮质醇的角度看，这是好事，但你能不能在户外边晒太阳边做这件事呢？

from the perspective of spiking your cortisol, it's a good thing, but can you do it outside while getting sunlight?

天哪。

Jeez.

我在想，皮质醇是怎么来的有没有关系，因为如果我早上让自己压力很大呢？

I was wondering if it matters how the cortisol comes, because what if I stress myself out in the morning?

没关系。

Doesn't matter.

我真的

I really

没关系。

It doesn't matter.

有意思。

Interesting.

问题在于压力带来的反复思虑。

The problem is the rumination that comes with stress.

好的。

Okay.

对吧？

Right?

我们控制的身体压力源，比如锻炼或冷水浴，好处在于它们有开始也有结束。

The nice thing about physical stressors that we control, like a workout or a cold plunge, is that they have an onset and an offset.

而且，它们开始得快，结束得也快。

And yes, they start faster than they end.

对吧？

Right?

你有压力，它会延续，你会反复琢磨。

You have stress and it carries over, you ruminate.

但心理压力往往会在我们脑子里反复折腾，尤其是在深夜，而且它们还会回来。

But psychological stressors tend to bang around in our brain a lot and late at night, and they tend to come back.

我要说的是，我觉得2027年会是我们就此终结“皮质醇有害”这种说法的年份。

I will say this, I think 2027 is going to be the year that we close the coffin on this cortisol is bad thing.

那我该怎么看待皮质醇呢？

So how should I think about cortisol?

因为现在我觉得它就是压力荷尔蒙。

Because right now I think of it as the stress hormone.

它的作用是调动能量。

It's to mobilize energy.

好的。

Okay.

这样你就能利用它。

So you can use it.

好的。

Okay.

如果你晚上要睡觉，就不需要调动能量，你可以利用它。

And if you're going to sleep at night, you don't need to mobilize energy, you can use it.

你需要休息，让身体恢复。

You need to rest and reset your body.

好的。

Okay.

皮质醇是一种促进能量的激素。

Cortisol is an energy promoting hormone.

所以如果我走上舞台，在我上台之前，台下有很多观众什么的，我的皮质醇水平会升高吗？

So if I walk up on stage, my cortisol level like before I go up on stage and there's a big audience, whatever, my cortisol level is going go up then?

是的，如果你对此感到紧张，可能会稍微高一点，但它是一种准备激素。

Yeah, if you're stressed about it, maybe a little bit more, but it's a preparation hormone.

你在为逆境做准备，也在为好事做准备。

You're preparing for adversity, but also great things.

有詹姆斯·麦高和拉里·卡希尔做的很棒的研究，他们发现，如果你想让某人学会某件事，你知道该怎么做吗？

There are these beautiful studies from a guy named James McGaugh and Larry Cahill, which showed do you know that if you want somebody to learn something, know what you do?

你在这件事之前、期间或之后让他们的皮质醇飙升。

You spike their cortisol before, during, or after that thing.

应该有效。

Should work.

为什么不呢？

Why not?

创伤就会这样，你永远不会忘记。

Trauma does that, and you never forget.

你做的所有事情，都是在努力减轻那件创伤事情带来的情绪负担。

All you do is work on trying to remove the emotional load of that traumatic thing.

等等。

Wait.

那是不是意味着，现在在健身房听这个播客的人，会比在床上听的人更能记住我们聊的内容？

So if does that mean that someone who's listening to this podcast right now in the gym is going to have better knowledge recall of what we talked about than someone who's listening in bed?

问得好。

Great question.

我有一章专门讲学习动机和大脑可塑性的。

I have a chapter that's all about learning motivation and plasticity.

我们都听说过运动能让大脑更好。

We've all heard exercise makes your brain better.

怎么做到的？

How?

为什么？

Why?

其实很重要的一点是，要明白它有两种方式，至少有两种。

Turns out it's very important to understand there are two ways it does it, or at least two.

一种是提高你的兴奋水平。

One is it raises your levels of arousal.

运动不会让你变得更聪明。

Exercise doesn't make you smarter.

运动让你在运动结束后更加清醒，这样你就能去学习新东西，因为事实证明，你必须保持清醒才能学习。

Exercise makes you more alert coming out of the exercise so you can go learn things, because it turns out you have to be alert to learn things.

特别是，你需要肾上腺素和皮质醇升高才能学习。

In particular, you need adrenaline and cortisol elevated to learn things.

当人们说举重对大脑有好处，有氧运动对大脑有好处时，其实长时间低强度的有氧运动，我的耐力爱好者朋友们可能不爱听，对大脑并没有那么好。

When people say weight lifting is good for your brain, cardio is good for your brain, turns out long slow cardio, my endurance friends aren't going to like this, not that great for your brain.

它对大脑没有坏处，但也不是特别好。

It's not bad for your brain, but it's not that great for your brain.

事实证明，在高强度的举重训练或高强度间歇训练后的四个小时内，你的学习状态会特别好。

Turns out an intense weightlifting session or high intensity interval training session, in the four hours after that, you are primed for learning.

为什么？

Why?

因为体内有很多刺激性分子，你能更集中注意力。

You got a lot of stimulatory molecules in your body, and you can focus better.

那如果我是个播客主持人，想在提问和用嘴、用脑的时候表现好，该怎么办？

What about if I'm a podcaster, and I want to be able to ask good questions and use my mouth and my brain in that context?

不只是学习，还有表现。

Not necessarily just learning, but performance

对。

Yeah.

我的认知表现。

Of my sort of cognition.

所以对你来说，表现曲线基本上是倒过来的。

So the performance curve basically is inverted to you.

如果你不够清醒，你就没法做你需要做的事。

If you're not alert enough, you can't do what you need to do.

如果你过于兴奋，你也做不了事，学不了东西。

If you're too alert, you can't do what you need to do or learn.

你要处于那个倒U形的顶端。

You want to be at the top of that inverted U.

学习很大程度上，以及前扣带回皮层的作用，就是让你从‘我不想做’的状态，提升到那个U形的顶端。

A lot of what learning is about and a lot of what the anterior mid cingulate cortex is about is getting from, I don't want to do it, up to the top of that U.

然后通常就是不要给自己太大压力。

Then it's usually about not getting too stressed.

我学到了对付这个的最好方法，两个最好的方法。

Now, I learned the best trick for this, the two best tricks.

实际上，这就带我们到第五点，你可以在一天中的任何时候使用，就是用生理叹息来快速减轻压力。

And in fact, that will take us to number five, you can use any time of day, which is use physiological size to reduce stress fast.

明白吗？

Okay?

所以我有一章关于缓解压力的内容，基本上包含两个部分。

So I have a chapter on stress mitigation, it's got essentially two components.

一个是如何在当下限制压力。

One is how to limit stress in the moment.

对。

Okay.

知道如何在当下限制压力非常重要。

Very, very important to know how to limit stress in the moment.

然后这里——

And here-

为什么这么重要？

Why is it so important?

哎呀，天哪。

Oh, gosh.

因为冥想、睡个好觉、按摩、社交关系、吃得好、喝得足，所有这些都能帮助你缓冲压力。

Because meditation, great night's sleep, massage, social relations, being well fed, hydrated, all of that helps you buffer stress.

但一旦出了事，心跳太快，或者手抖得厉害，脑子乱得没法思考，那些方法就都没用了。

But when something happens and your heart rate is too high, or you're shaking, and you can't organize your thoughts in the way you want, none of that helps.

你已经越线了。

You've gone over the line.

你的唤醒水平太高了，已经偏向警觉那边了。

You're too far on the arousal spectrum towards alert.

大概在2016年，我意识到，我要把实验室很大一部分精力放在解决这个问题上。

It was about 2016 that I realized, I'm going to take a significant portion of my lab and work on this problem.

我想找到能实时缓解压力的工具。

I want to find real time tools for mitigating stress.

所以我开始跟特种部队的人混在一起，他们经常泡冰水澡。

So I started hanging around with people from special operations who sit in ice baths and cold water.

其实海豹突击队并不真的泡冰水澡。

They don't actually do ice baths, by the way, in the SEAL teams.

他们训练的时候会花很多时间待在冷水里。

They spend a lot of time in cold water during their training.

我开始跟那些在高压领域工作的人交流，特别是神经外科医生，他们多年来一直面对生死攸关的情况，却能保持极大的冷静。

I started talking to people in performance fields, in particular neurosurgeons, people who deal with life or death circumstances for many, many years and maintain immense calm.

我有一个从小一起长大的好朋友，你应该请他来上这个播客。

One of my closest childhood friends, you should have him on this podcast.

他叫艾迪·张医生。

His name is Doctor.

他是加州大学旧金山分校的神经外科医生。

Eddie Chang, and he's a neurosurgeon at UCSF.

他是神经外科主任，还帮助过闭锁综合征的患者通过人工智能重新开口说话。

He's the chair of neurosurgery, and he's brought people out of locked in syndrome to speak through AI.

他同时也是生物工程师。

He's also a bioengineer.

而且我们从七岁起就是朋友，现在每周至少通三次电话聊科学。

He's also been my friend since we were seven years old, and we talk three times a week these days about science.

我还去过他的实验室，亲眼看到他给一个清醒的病人从大脑前部取出一颗高尔夫球大小的肿瘤。

And I actually visited his laboratory and got to see him take a golf ball sized tumor out of a guy's forebrain while the guy was awake.

哇。

Wow.

埃迪是你见过的最冷静的人。

Eddie is the calmest guy you'll ever meet.

为什么？

Why?

因为他只要稍微偏一毫米，就可能让病人失去生命。

Because a movement of less than a millimeter in the wrong direction for him could cost a patient's life.

人们有办法在当下让自己冷静下来。

People have ways to calm down in real time.

我和一位同事合作，他叫大卫·斯皮格尔。

I teamed up with a colleague, his name is David Spiegel.

那时他是我们精神科的副主任，他研究催眠，但主要是临床催眠，用于戒烟、疼痛管理和焦虑。

At that time, he was our associate chair of psychiatry, and he studies hypnosis, but clinical hypnosis for smoking cessation, pain management, and anxiety.

应该说，主要是我们实验室的玛丽丝·伊尔梅斯·巴尔邦德做了一项研究。

I should say mainly Malise Yilmes Balbond in my lab did a study.

她建了一个压力实验室，用VR和压力做实验，那完全是另一回事。

She built this stress lab with VR and stress, that's a whole other thing.

然后我们做了这个研究，大约一百个受试者佩戴了追踪器，测量心率、心率变异性和睡眠。

Then we did this study where about a 100 or so subjects were fixed with trackers that measured heart rate, and heart rate variability, and sleep.

人们被分成四组。

People were in one of four groups.

他们要么每天冥想五分钟，要么做箱式呼吸，吸气、屏住、呼气、屏住，持续五分钟。

They either meditated for five minutes a day, or they did box breathing, inhale, hold, exhale, hold for five minutes.

明白吗？

Okay?

比如每个动作四秒之类的。

Like four seconds each or something.

有一种测量方法，就是二氧化碳耐受测试。

There's a way you can measure it, which is the carbon dioxide tolerance test.

你能多好地控制呼气，能稍微反映你的压力水平。

How well you can control an exhale will tell you a little bit about how stressed you are.

当你感到压力时，你往往会很快地呼出二氧化碳，而当你压力较小时，长呼气会变得更容易。

When you're stressed, you tend to blow off carbon dioxide very quickly, and when you're less stressed, it tends to shift towards long exhales becoming easier.

其中一组，我稍后会说明其机制，进行了循环性过度换气。

One of the groups, and then I'll say what the mechanism is, did cyclic hyperventilation.

有些人称之为维姆·霍夫呼吸法、藏式呼吸法或调息呼吸法。

Some people call this Wim Hof breathing, Tummo breathing, Pranayama breathing.

就是大口吸气，被动呼气。

It's big inhales, passive exhales.

重复五分钟。

Repeat it for five minutes.

这会大幅提升肾上腺素，但这并不是坏事。

Massively spikes adrenaline, which isn't a bad thing.

反正你是在控制它。

You're controlling it anyway.

顺便说一下，它并不会大幅提升皮质醇。

Does not spike cortisol very much incidentally.

当你做那些呼气时，你会排出大量二氧化碳，所以这会改变你的内在状态，让人变得非常警觉。

When you do those exhales, you're blowing off a lot of carbon dioxide, so it shifts your internal state and tends to make people very alert.

或者还有第四种情况，他们做的是双次吸气、长呼气，重复进行，也就是所谓的生理性叹息。

Or there was a fourth condition where they did a double inhale, long exhale, repeat, the so called physiological sigh.

UCLA的杰克·费尔德曼和其他一些人在1930年代就观察到，动物和人在非常放松的时候，会做出这种奇怪的呼吸模式，就是双次吸气、长呼气。

Jack Feldman at UCLA and some other folks in the 1930s had observed that animals and people, when they're very relaxed, would do this kind of strange pattern of breathing where they would go, It's a double inhale, long exhale.

杰克的实验室发现，大脑中有一个叫做面旁核的区域，专门负责在动物和人类身上产生这种双次吸气、呼气的模式。

Jack's lab discovers there's a brain area called the parafacial nucleus, which is specifically there to generate this double inhale, exhale pattern in animals and in humans.

太神奇了。

Wild.

大自然可不会犯这种错误。

Well, nature doesn't make mistakes like that.

对吧？

Okay?

事实证明，大脑中有两个呼吸中枢。

Turns out there are two breathing centers.

一个叫前包钦格复合体，是以一瓶酒命名的。

One is called the Pre Botzinger Complex, named after a bottle of wine.

就是那种吸气、呼气的交替呼吸模式。

Pattern of breathing where you inhale, exhale, that you alternate.

另一个结构，也就是我们每个人都有的旁面核，在你双重吸气或呼气时都会参与，而且在说话、唱歌或吃饭时也会参与呼吸。它还会产生这些生理性叹息，这些叹息在氧气不足、感到幽闭恐惧或压力很大时会被触发，因为那时二氧化碳会升高。

This other structure, the parafacial nucleus, which we all have, is involved in any time you double up the inhales or exhales, and it's involved in breathing while you speak, or sing, or eat, and it generates these physiological sighs, which it turns out get triggered in environments where there's not enough oxygen, or when you get claustrophobic, or when you get very stressed, carbon dioxide goes up.

你的大脑感知到这一点，就会触发吸气反射。

Your brain senses that, and it triggers the gasp reflex.

这种双重吸气能让肺里数以亿计的小气囊充分膨胀，然后呼气时，就能排出最大量的二氧化碳。

That double inhale maximally inflates the hundreds of millions of little sacs in the lungs, Then when you exhale, you offload the greatest amount of carbon dioxide.

所以如果你只是普通呼吸，排出的二氧化碳就没那么多，但如果你做那种第二次短吸气，就能让肺里那些小气囊——就像孩子派对上的气球——它们本来是空的，但内壁有液体，所以内部有表面张力。

So if you just go, you're not offloading as much carbon dioxide, but if you That second short inhale takes these little sacks in your lungs, which are like balloons at a kid's party, and they're empty, but they're fluid lined on the So there's some surface tension inside them.

它们会粘在一起。

They're sticking together.

所以你做那个双重吸气，就能打开它们，然后排出二氧化碳。

So you go, it's the double inhale that opens those up, and then you offload the carbon dioxide.

这很好，但刻意拉长呼气真正的神奇之处在于，它能通过一种叫做呼吸性窦性心律不齐的过程让你的心率慢下来。

Now, that's great, but the real magic of deliberate long exhales is that they slow your heart rate down through a process called respiratory sinus arrhythmia.

这对任何对压力、运动、睡眠和健康感兴趣的人来说都是最重要的事情。

This is the most important thing for anyone interested in stress, exercise, sleep, and wellness.

因为最不可思议的是，我们有一条迷走神经。

Because the wild thing is we have this vagus nerve.

大家都喜欢谈论迷走神经。

Everyone likes to talk about the vagus nerve.

它是一束巨大的神经，收集身体器官的感觉信息和化学信息，然后传递给大脑。

It's a massive nerve bundle that collects sensory information and chemical information from the organs of the body and sends it up to the brain.

很酷吧。

Cool.

它被归类为副交感神经，有镇静作用。

It's classified as parasympathetic, calming.

但你知道好笑的是什么吗？

But you know what's funny?

神经科学家在做实验时，比如神经外科手术实验，想唤醒一个人的话，就会刺激迷走神经。

Neuroscientists, when they want to wake up a person during an experiment, like a neurosurgery experiment, they stimulate the vagus.

治疗抑郁症的一种方法就是刺激迷走神经。

A treatment for depression is to stimulate the vagus.

你猜那会有什么效果？

Guess what that does?

会让人更清醒。

Makes people more alert.

所以这是一条混合神经。

So it's a mixed nerve.

但迷走神经真正酷的地方在于，它并不全是向上的。

But the really cool part about the vagus is that it's not all ascending.

85%的信息是从身体通过迷走神经向上传递的，但还有另一条通路，是向下的。

85% of the information is going up from the body through the vagus, but there's another pathway too, and it goes down.

它向下连接到你的心脏，在你呼气时控制心率减慢。

And it goes down to your heart, and it controls the slowing of the heart rate when you exhale.

心率变异性就是呼气时心率减慢的现象。

Heart rate variability is the slowing of your heart rate when you exhale.

你想提高你的心率变异性吗？

You want to increase your HRV?

白天多做几次有意识的呼气。

Do a few deliberate exhales during the day.

人们会问，我怎么才能提高心率变异性？

People go, How do I get my HRV up?

嗯，是的，你可以做一些最大摄氧量训练，对吧？

Well, yeah, you do some VO2 max training, right?

显然，你也会做一些最大心率训练，比如高强度间歇训练之类的。

Obviously, you do some max heart rate training, some HIIT workouts, etcetera.

如果你真的想在睡眠和清醒时提高心率变异性，白天就多做几次有意识的呼气，因为那是副交感神经，也就是迷走神经的镇静分支，在压低你的心率。

You really want to increase your HRV in sleep and while waking, just do some deliberate exhales during the day, because that's the parasympathetic, the calming arm of the vagus pushing down on your heart rate.

我描述的所有群体都看到了好处，但做这些生理性叹息的人受益最大。

All of the groups I described saw benefits, but it was the people who did these physiological sighs that benefited the most.