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Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28

发布时间 2021-07-12 12:00:01    来源

摘要

In this episode I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. Thank you to our sponsors: ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.helixsleep.com/huberman Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity 00:04:08 Sponsors 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum 00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors) 00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning 00:22:43 What To Do If You Can’t View The Sun: Blue Light 00:26:50 Protocol 4: Hydrate Correctly 00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking 00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon 00:32:30 What Actually Breaks A Fast & What Doesn’t? 00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea 00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise 00:48:30 Optimal Time of Day To Do Hard Mental Work 00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio 01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 01:10:00 Protocol 9: Eat For Brain Function & Mood 01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range 01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com 01:31:15 Protocol 12: Hydrate Correctly, Nap Rules 01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine 01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep 01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work 01:55:00 Protocol 16: Preventing Middle of the Night Waking 01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep 02:05:20 Neural Network, Supplement Sources, Sponsors Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

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中英文字稿  

Welcome to the Huberman Lab Podcast where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today we are going to talk about science-based protocols for sleep, mood, learning, nutrition, exercise of various kinds of strength and endurance and hypertrophy. And we are going to talk about some protocols that relate to creativity. We're going to talk about behavioral protocols, supplement-based protocols, all science backed by quality peer-reviewed literature.
欢迎来到Huberman实验室播客，在这里我们将讨论科学和科学为日常生活提供的工具。我是Andrew Huberman，我是斯坦福医学院的神经生物学和眼科教授。今天我们将谈论关于睡眠、情绪、学习、营养、各种类型的力量和耐力锻炼以及肌肉增长的基于科学的协议。我们还会谈论一些与创造力相关的协议。我们将讨论行为协议、补充协议，所有这些都是有质量的同行评审的科学支持。

The reason that we're holding this episode now is that in the recent previous episodes, we've covered some pretty intense and in-depth topics. We've talked about vision and how we see and how to get better at seeing and how to maintain vision. We've talked about hearing and balance. We've talked about chemical sensing and we had a guest episode that covered a lot of information about new and emerging technologies in neuroscience as well as mental health. That was the interview episode with Dr. Carl Diceroff.
我们现在举办这一集的原因是因为在最近的先前的几集中，我们涉及了一些相当深入的话题。我们谈过视觉以及如何看待事物、如何提高看到事物的能力以及如何保持视力。我们还讨论了听觉和平衡。我们还谈到了化学感知，并且我们有一期特邀嘉宾采访了神经科学以及心理健康领域的许多新兴技术的信息。那期采访的嘉宾是卡尔·迪瑟罗夫博士。

So given that we've covered so much detailed information in the previous 27 episodes of the Huberman Lab Podcast, I decided that we would hold office hours. Office hours in the university setting are when students come to the professor's office or you meet outdoors on campus. We're in the classroom to review the material and questions from lecture in more detail. Now, unfortunately, we don't have the opportunity to meet face-to-face in real life, but nonetheless, you've been sending your questions, putting them in the comments section on YouTube, etc.
鉴于我们在之前的Huberman Lab播客中涵盖了如此多详细的信息，我决定我们将举行办公时间。在大学环境中，办公时间是学生前来教授办公室或在校园外见面的时间。我们在教室里会更详细地回顾讲座中的材料和问题。现在，不幸的是，我们没有机会在现实生活中面对面见面，但无论如何，您一直在发送您的问题，把它们放在YouTube的评论部分等。

And I've prepared a number of answers to the questions that have shown up most frequently. Now, in order to provide context and structure to the way that we will address these questions, I've arranged the science and science-based protocols that relate to various aspects of life, such as mood, exercise, sleep, waking, anxiety, creativity, etc., into the context of a day. Selecting the unit of a day in order to deliver this science information and protocols is not a haphazard decision on my part.
我已经准备了许多回答那些最常见问题的答案。为了全面解答这些问题，我把涉及生活各个方面的科学和基于科学的协议，比如情绪、运动、睡眠、清醒、焦虑、创造力等，安排在一天的时间框架内。选择一天的时间单位来传达这些科学信息和协议并非我的随意决定，这是为了给我们的回答提供背景和结构。

It's actually the case that every cell in our body, every organ in our body and our brain is modulated or changes across the 24-hour day in a very regular and predictable rhythm. And it's no coincidence that the Earth spins once on its axis every 24 hours. These two things are coordinated by virtue of genes and different proteins and things that are expressed in every cell of your body. And so selecting the unit of the day is not just a practical one, but it's one that's related to our deeper biology.
事实上，我们身体中的每个细胞、每个器官以及大脑都在24小时的时间里以非常规律和可预测的节奏发生调节或变化。地球每24小时绕自转轴旋转一次并非巧合。这两件事是通过基因和不同的蛋白质等在你身体的每个细胞中表达的方式协调的。因此，选择一天的单位不仅仅是一个实际的选择，而且与我们更深层次的生物学相关。

You may have heard in my interview episode with Dr. Carl Diceroth that he himself, in order to juggle a tremendous workload, a full-time clinical practice, a lab of 40 plus people, a family of five children, etc., breaks up his life into units of days. And so today we are going to further dissect the day as a unit that one can manage and manage extremely well and in fact can optimize. So we're basically going to talk about how to leverage science-based protocols.
你可能在我的采访中听说过卡尔·迪塞洛博士，在他为了应对繁重的工作、全职临床工作、拥有40多人的实验室、五个孩子等的情况下，将生活分割成了以天为单位。因此，今天我们将进一步分析一天作为一个管理良好且实际上可以优化的单位。因此，我们基本上要讨论如何利用科学基础的协议。

And when I say science, I mean quality, peer-reviewed science published in excellent journals. We're going to talk about how to take that science, convert it into specific protocols that break up along the course of a single day and direct certain types of behaviors in order to optimize the various features of life. I will couch this in the context of what I do across a daily 24-hour rhythm. That doesn't mean that you have to follow this schedule at all or even in part.
当我说科学，我的意思是优质的、经同行评议的、发表在优秀期刊上的科学。我们将要讨论如何将这些科学转化为特定的协议，将其分解成一天中的某个时间段，并引导特定类型的行为，以优化生活的各个方面。我将把这个放在我每天24小时的节奏中。这并不意味着你必须完全或部分地按照这个时间表行事。

It's just by way of example, any number of the different things that I described could be applied to any number of different schedules or frameworks. But if there's one truth that applies to all of us is that we all have to exist within the context of this 24-hour rhythm that we all possess. So that's what we'll focus on. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast.
这只是举例说明，我描述的许多不同事情可以应用于许多不同的日程安排或框架中。但是，如果有一条适用于我们所有人的真理，那就是我们都必须存在于我们所拥有的这种24小时的节奏中。因此，这就是我们将要重点关注的内容。在我们开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究职责是分开的。然而，这是我的愿望和努力的一部分，旨在向公众提供关于科学和科学相关工具的零成本信息。为了与这一主题保持一致，我想感谢今天播客的赞助商。

Our first sponsor is ROCA. ROCA makes eyeglasses and sunglasses that I believe are the very highest quality possible. Developed by two all-American swimmers from Stanford, ROCA sunglasses and eyeglasses were developed with their intention to create sunglasses and eyeglasses that could be worn anywhere. So while exercising or while working at home, while driving, the reason I like ROCA glasses so much is that first of all, they're extremely lightweight. The optical clarity that lenses is excellent. And so I often just forget that I have you and have them on.
我们的第一个赞助商是ROCA。ROCA生产眼镜和太阳镜，我相信它们是可能的最高质量。由两位来自斯坦福大学的全美游泳选手开发，ROCA太阳镜和眼镜旨在创造可以随处佩戴的眼镜。所以在运动时或在家工作时，开车时，我为什么如此喜欢ROCA眼镜，首先是因为它们非常轻盈。镜片的光学清晰度非常好。所以我经常忘记我戴着它们。

When I'm outside and I'm wearing sunglasses, they have this really terrific feature, which is that I can move in and out of shadows or the cloud cover can change. And I can see perfectly well the entire time. Many eyeglasses and sunglasses that I've tried, depending on what we call the ambient lighting conditions, the local lighting conditions outside, I have to take them off or put them back on. It's really annoying for me. But with ROCA glasses, somehow, I'm assuming because they really understand the science of the visual system, the eyeglasses and sunglasses work seamlessly with whatever environment you're in. So that's absolutely terrific.
当我在外面戴着太阳眼镜时，它们有一个非常棒的特点，就是无论我是在阴影中还是天空被云层遮挡，我都能清晰地看到。许多眼镜和太阳眼镜我试过，取决于外部的环境光照条件，我不得不时不时摘下或戴上它们，这对我来说很烦人。但是用ROCA眼镜，我感觉它们真的了解视觉系统的科学，眼镜无论在什么环境下都可以完美工作。这真是太棒了。

Another thing about ROCA eyeglasses and sunglasses is that their aesthetic is really terrific. I don't think I'm alone in saying that many performance glasses, as they're called, end up making people look like a cyborg. But the sunglasses are of the sort that you can wear while running or biking or driving or out to dinner. I don't typically wear sunglasses while out to dinner, but you get the idea. You can wear them anywhere and they look very natural. They have a huge number of different styles to select from. If you'd like to try ROCA glasses, you can go to roca. That's R-O-K-A dot com and enter the code Huberman to save 20% off your first order.
ROCA眼镜和太阳镜的另一个优点是它们的外观真的很棒。我认为我不是唯一一个认为许多性能眼镜最终让人看起来像个机器人的人。但这些太阳镜是可以在跑步、骑车、驾车或外出晚餐时佩戴的。我通常不会在外出晚餐时戴太阳镜，但你明白我的意思。你可以随时随地戴它们，看起来非常自然。它们有很多不同的风格可供选择。如果你想试试ROCA眼镜，可以访问roca.com并输入代码Huberman，以享受首次订购八折优惠。

That's roca R-O-K-A dot com and enter the code Huberman at checkout. Today's podcast is also brought to us by Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals. I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health can only be analyzed from a quality blood test.
请访问roca官网R-O-K-A点com，在结账时输入代码Huberman。今天的播客由Inside Tracker赞助。Inside Tracker是一个个性化营养平台，通过分析你的血液和DNA数据，帮助你更好地了解自己的身体，实现健康目标。我长期以来一直相信定期检查血液是非常重要的，因为影响你当下和长期健康的许多因素只能通过优质的血液检测来分析。

With Inside Tracker, it alleviates a specific problem that's associated with most, if not all of the other blood tests and DNA tests out there. And that problem is you get information back about the levels of various things, metabolic factors, hormones, etc. But you don't know what to do with that information. With Inside Tracker, they have this terrific dashboard that allows you to both see your levels of hormones, metabolic factors and the rest. But also, it suggests specific things that you can do with your nutrition, your exercise and lifestyle and so forth in order to bring those levels into the ranges that are best for your immediate and long-term health.
通过Inside Tracker，它解决了大多数或所有其他血液测试和DNA测试都存在的一个特定问题。这个问题是你会收到有关各种事物水平、代谢因子、激素等信息，但你不知道该如何处理这些信息。通过Inside Tracker，他们拥有这个极好的仪表板，让你既可以看到自己的激素水平、代谢因子等，还可以建议你通过调整营养、锻炼和生活方式等方面的具体行动，将这些水平调整到对你的即时和长期健康最有利的范围内。

In addition, they make the whole process of getting your blood and DNA taken very easy. They'll even come to your home to take the sample. If you'd like to try Inside Tracker, you can go to insidetracker.com slash Huberman. And if you do that, you'll get 25% off any of Inside Tracker's plans. Just use the code Huberman at checkout. That's insidetracker.com slash Huberman to get 25% off any of Inside Tracker's plans.
此外，他们让提取血液和DNA的整个过程变得非常简单。他们甚至可以到您家里提取样本。如果您想尝试Inside Tracker，您可以访问insidetracker.com/Huberman。如果您这样做，您将享受Inside Tracker所有计划的25%折扣。只需在结账时使用代码Huberman。这就是insidetracker.com/Huberman，以获取Inside Tracker所有计划的25%折扣。

Today's episode is also brought to us by Helix Sleep. Helix Sleep makes mattresses and pillows that are ideally matched to your sleep needs. I started sleeping on a Helix mattress about eight months ago and I can honestly say it's the best sleep that I've ever had in my entire life. And that's because the mattress was actually designed for me. And you can have a mattress designed for you.
今天的节目还由Helix Sleep赞助。Helix Sleep生产的床垫和枕头都能完美地满足你的睡眠需求。大约八个月前我开始使用Helix的床垫，可以诚实地说这是我一生中睡眠最好的时期。因为这款床垫实际上是为我设计的。你也可以拥有专为你定制的床垫。

If you go to helixsleep.com, they have this free, very brief, two-minute quiz that asks you a number of questions like, do you sleep on your side or your back? Do you tend to run warm while you sleep or do you tend to get cold in the middle of the night? Maybe you don't know the answers to those questions and that's fine too. After taking that quiz, they will match you to a specific mattress that's ideal for your sleep needs. I matched to the so-called dusk mattress, DUSK, because I wanted a mattress that was not too firm, not too soft. And as I mentioned, I absolutely love it.
如果你去helixsleep.com，他们有一个免费的、非常简短的两分钟测验，会问你一些问题，比如你是侧睡还是仰卧睡？你睡觉时是偏热还是容易在半夜感到冷？也许你不知道这些问题的答案，这也没关系。填完测验后，他们会为你匹配到一个适合你睡眠需求的特定床垫。我被匹配到了所谓的黄昏床垫，因为我想要一个既不太硬也不太软的床垫。正如我所说，我非常喜欢它。

If you're interested in upgrading your mattress, you can go to helixsleep.com slash Huberman. Take their two-minute sleep quiz and they'll match you to a customized mattress and you'll get up to $200 off your mattress order and two free pillows. They also make these terrific pillows. They have a 10-year warranty and you get to try out the mattress for 100 nights risk-free. If you don't like it, they'll come pick it up and they'll take it away. But I think you'll love it. I certainly love mine. Again, if you're interested, you can go to helixsleep.com slash Huberman for up to $200 off and two free pillows.
如果你有兴趣升级你的床垫，你可以访问helixsleep.com/Huberman。完成他们的两分钟睡眠测验，他们会为你匹配定制的床垫并且你可以获得高达$200的床垫订单折扣和两个免费枕头。他们还制作这些很棒的枕头。他们提供10年保修，你可以在风险免费的情况下试用床垫100个晚上。如果你不喜欢，他们会来取回并把它带走。但我相信你会喜欢的。我肯定喜欢我的床垫。再次，如果你有兴趣，你可以访问helixsleep.com/Huberman获得高达$200的折扣和两个免费枕头。

So let's talk about how to apply quality peer-reviewed science to your day and how to optimize everything from sleep to learning, creativity, meal timing, etc. As I mentioned earlier, I'm going to do this in the context of my day and what I typically do. However, the specific protocols for any number of different things, sleep relaxation, meal timing, exercise, etc. Anyone or all of those could be rearranged to suit your specific needs.
让我们谈谈如何将优质的同行评审科学知识应用到你的日常生活中，包括如何优化从睡眠到学习、创造力、用餐时间等方面的一切。正如我之前提到的，我会在谈论我自己的日常生活和我通常做的事情的背景下来讲述。然而，针对任何不同事物的具体操作步骤，包括睡眠放松、用餐时间、锻炼等等。这些步骤中的任何一个或者全部都可以重新安排以适应你的特定需求。

I'm going to tell you what I do from morning until waking and even what I do while I sleep in order to optimize my sleep. So let's start with getting up in the morning. Now, for me, I tend to wake up sometime around 6 a.m. 630. Sometimes as late as 7 a.m. I don't typically sleep much later than 7 a.m. The first thing I do after I wake up is I take the pen that's on my nightstand and the pad of paper on my nightstand and I write down the time in which I woke up.
我要告诉你，从早晨起床到醒来，甚至在睡觉时我都做些什么，目的是为了优化我的睡眠。所以，让我们从早上起床开始吧。对我来说，通常我会在早上6点左右醒来。有时候会晚到6点30分，甚至7点。我通常不会睡到7点以后。醒来后，我会拿起床头柜上的笔和纸，写下我醒来的时间。

Now, I do sleep with my phone in my room. I realize this is considered a sin and has certain hazards associated with it. But I put my phone on airplane mode about an hour before I go to sleep. And then I set my alarm typically for 630 a.m. And some days the alarm wakes me up. Other days I wake up before the alarm and yes, some days the alarm goes off and I hit snooze a few times and then usually by 7 a.m. I am up and out of bed. The reason for writing down what time I wake up is because I want to know that average wake up time. That average wake up time informs what's called my temperature minimum. It tells me when my body temperature was lowest.
现在，我睡觉时会把手机放在房间里。我意识到这被认为是一种罪过，并且与一定的危险相关。但我会在大约睡觉前一个小时将手机调至飞行模式。然后我通常会设置闹钟在早上6点30分。有些日子闹钟会把我叫醒。其他日子我会在闹钟响之前醒来，当然，也有一些日子闹钟响了我会按几次贪睡，通常到了早上7点我就会起床。记录我起床的时间是因为我想知道平均起床时间。这个平均起床时间告诉了我的体温最低值。

The temperature minimum is the time in each 24 hour cycle that your body temperature is lowest. I don't sleep with a thermometer in my mouth or elsewhere and I don't think you should either. Instead, I know that the lowest temperature that my body will be at across the 24 hour cycle tends to be two hours before my typical wake up time. And I want to know that number. It's called our temperature minimum. So if you're somebody that typically wakes up at 8 a.m. Then your temperature minimum is sometime around 6 a.m. Remember the temperature minimum is a time in the 24 hour cycle.
体温最低值是每天24小时周期中你的体温最低时刻。我不会在口腔或其他地方放置温度计睡觉，我认为你也不应该这样做。相反，我知道我在24小时周期内体温最低时刻倾向于在我的典型起床时间之前两个小时。我想知道那个数字。这被称为我们的体温最低值。所以如果你通常在早晨8点醒来，那么你的体温最低值应该在早晨6点左右。记住体温最低值是24小时周期中的一个时刻。

I don't care what my actual temperature is. I care when my lowest temperature is and I know that that lowest temperature is approximately two hours before my average wake up time. So I highly recommend that you write down when you wake up or track that in some way that works for you and use that as a reference point to determine your temperature minimum. We will return to the temperature minimum and how you can leverage the temperature minimum for several things. Shifting your clock, shifting your circadian sleep schedule and wake schedule. Also for shifting your eating schedule etc. We will return to that but even if you don't travel, even if you don't care about things like jet lag, even if you sleep fabulously all year round, never have a poor night's sleep. Knowing your temperature minimum, that time when your temperature is at its lowest point, is a valuable thing to know.
我不在乎我的实际体温是多少。我在乎的是我的体温最低点是什么时候，我知道那个最低点大约是在我的平均起床时间前两个小时。所以我强烈建议你记下你的起床时间，或者以某种适合你的方式来追踪它，并将其作为确定你的体温最低点的参考点。我们将会回到体温最低点及如何利用体温最低点来进行一些事情。调整你的时钟，调整你的昼夜节律睡眠时间和起床时间，以及调整你的饮食时间等等。我们将会回到这个话题，但即使你不旅行，即使你不关心时差等事情，即使你一年四季都睡得很好，从来没有过糟糕的夜晚。知道你的体温最低点，也就是你的体温达到最低值时的时间，是一件有用的事情。

The second thing I do after I wake up is to get into forward ambulation, which is just nerd speak for taking a walk. I have a dog and as many of you know he's a bulldog and he doesn't really like to walk, especially not in the morning, but for humans and for animals, there's a phenomenon whereby when we generate our own forward motion, forward ambulation, visual images pass by us on our eyes, so called optic flow. And for those of you that are low vision or no vision, the same phenomenon occurs in the auditory system, sounds pass by us in so-called auditory flow. Getting into a mode of forward ambulation and especially experiencing visual flow has a powerful effect on the nervous system.
我醒来后做的第二件事是开始向前行走，这只是书呆子说散步的方式。我有一只狗，正如你们中的许多人所知道的那样，它是一只斗牛犬，它不太喜欢散步，特别是早上，但对于人类和动物来说，有一种现象，当我们自己产生前进运动时，视觉图像通过我们的眼睛传过去，即所谓的视觉流。对于那些视力较差或者没有视力的人来说，同样的现象也会出现在听觉系统中，声音在我们身边流过，称为听觉流。进入一种向前行走的状态，尤其是体验视觉流，对神经系统有强大的影响。

The effect it has is essentially to quiet or reduce the amount of neural activity in this brain structure called the amygdala. Amigdala means almond and many of you have probably heard about the amygdala for its role in anxiety and fear and threat detection. And indeed, the amygdala is part of the network in the brain that generates feelings of fear and threat and anxiety. It does a bunch of other things too, but that's one of its primary functions. There are now at least half a dozen quality papers published in quality peer review journals that show that forward ambulation, walking or biking or running and generating optic flow in particular, has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.
它的作用基本上是减少或抑制大脑结构中称为杏仁核的神经活动量。"Amygdala"意为杏仁，很多人可能听说过杏仁核在焦虑、恐惧和威胁检测中的作用。而事实上，杏仁核是大脑中生成恐惧、威胁和焦虑感觉的网络的一部分。它还有许多其他功能，但其中一个主要功能就是这个。现在已经有至少六篇在高质量同行评审期刊上发表的文献证明，向前移动，步行、骑行或跑步，尤其是产生视觉流动，具有降低杏仁核活动并减少焦虑水平的神奇性质。

There are two papers that I'd like to highlight in particular that relate to this phenomenon. The first one was published in the journal neuron and the title of this paper is whole brain functional ultrasound imaging. That just means they have a cool technique to evaluate the activity of structures in the brain across the entire brain reveals brain modules for visual motor integration. What they found in this study, and I should mention the first author is Masay. This comes from Botan Roska's group. This was work done in mice, but I will talk about other species in a moment. What they found was essentially that when these mice walk forward and their eyes move from side to side, which is a natural consequence of moving forward, so-called optic flow is flowing past their eyes.
有两篇论文我想特别强调，与这种现象有关。第一篇发表在《神经元》杂志上，题目是“整个脑功能超声成像”。这意味着他们有一种很酷的技术来评估大脑结构的活动，揭示了视觉运动整合的大脑模块。这项研究发现，首位作者是Masay。这来自Botan Roska的研究小组。这项研究是在小鼠上进行的，但我一会会谈到其他物种。他们的发现基本上是，当这些小鼠向前行走并且他们的眼睛从一侧移动到另一侧时，也就是向前移动的自然后果，所谓的光流流过他们的眼睛。

Many brain areas are activated, increase in their level of firing, but the amygdala in particular reduced its levels of firing. That's a very interesting finding, but it is in mice. However, another paper, eye movement intervention enhances extinction via amygdala deactivation, was published in the journal of neuroscience, a strong journal, and shows that again, these eye movements, these lateral eye movements from side to side reduce activity levels in this fear slash threat slash anxiety center in the brain, the amygdala.
许多大脑区域被激活，其发射水平增加，但特别值得注意的是杏仁核减少了其发射水平。这是一个非常有趣的发现，但这是针对小鼠的研究。另一篇论文发表在神经科学杂志上，表明眼动干预可以通过减少杏仁核的活动水平来增强消退，这是一份很有影响力的论文，再次显示这些眼动，即横向眼动从一侧到另一侧，可以降低大脑中这个恐惧/威胁/焦虑中心杏仁核的活动水平。

Now, those are eye movements. They didn't specifically look at forward ambulation, and yet other papers have looked at forward ambulation, and we know that forward ambulation walking forward generates the sorts of eye movements that cause optic flow and reductions in amygdala activation. So for me, this process of taking a walk each morning isn't about exercise. It's not about burning calories. It's not about any of that. It's really about getting into optic flow and reducing the levels of amygdala activation.
现在，这些是眼动。它们并没有专门研究前行动，然而其他文章已经研究了前行动，我们知道前行动（走路）会产生引起视觉流动和减少杏仁核活化的眼动。对我来说，每天早晨散步的过程并不是为了锻炼。也不是为了燃烧卡路里。它真的是关于进入视觉流动并降低杏仁核活化水平。

Now, I don't have anxiety. At least I don't have chronic anxiety or generalized anxiety. I tend to have a lot of energy, but at these points in the morning, I'm not very energetic. Sometimes I'm sort of shuffling more than I'm walking, in fact, and Costello is almost always shuffling, and I'm almost always trying to drag him first thing in the morning. But that walk is a particularly important protocol each day because it really serves to push my neurology in the direction that I'd like it to go, which is alert, but not anxious.
现在，我没有焦虑了。至少我没有慢性焦虑或广泛性焦虑了。我通常精力充沛，但在早上的这个时刻，我并不是那么有活力。事实上，有时候我更像是拖步而不是行走，而Costello几乎总是拖着走路，而我几乎总是早上第一件事就要拽着他。但每天的散步对我来说尤为重要，因为它真的有助于将我的神经系统朝着我希望的方向发展，那就是警觉，但不焦虑。

And it's kind of a fine line sometimes, especially as events surface throughout the day, emails come in, text messages come in, get bombarded with a number of things. I want to be alert and responsive. I want to be able to focus, but I don't want to feel anxious or reactive to these things. So the forward ambulation and this optic flow is the way that I ensure, based on quality peer review data, that my amygdala activation is slightly suppressed.
有时候这确实是一种微妙的平衡，特别是当一天中发生各种事情，收到邮件，收到短信，被各种事情困扰。我想保持警觉和反应能力。我想能够集中注意力，但又不想感觉焦虑或对这些事情反应过度。所以，正向前进和视觉流是我保证的方式，基于高质量的同行评审数据，以确保我的杏仁核激活受到轻微抑制。

Now, at the same time, I also want the alertness. I want alert and focused. I don't just want to be sleepy or super relaxed. I want to have a high degree of focus and alertness because I'm soon going to move into about a work. I need to lean into the day. So in order to do that, I make sure that the walking is done outdoors.
现在，同时，我也想要保持警觉。我想要保持警觉和专注。我不想只是困困倦倦或者过于放松。我想要保持高度的专注和警觉，因为我马上要开始工作了。我需要精力充沛地过一天。所以为了达到这一点，我确保我的步行是在户外完成的。

That might be sort of a duh, but many people get up and start moving around their house, their apartment, and they don't go anywhere. And just walking around inside, it will generate some optic flow, but nothing like the sort of optic flow that you can generate in larger environments, like out of doors environments. If you can't get outdoors, doing it indoors is perfectly fine, but it's not going to have the same magnitude of positive effect.
这可能是显而易见的，但很多人起床后开始在家里走动，他们并不走到任何地方。在室内走动会产生一些视觉流动，但不像在室外这样大的环境中产生的视觉流动。如果无法出门，那么在室内走动也是完全可以的，但效果不会像在户外那样具有同样的积极影响。

Now, in order to get the alertness, I do it outdoors because I also want sunlight in my eyes. I know many of you have heard me talk about this ad nauseam on various podcasts and this podcast, but getting sunlight in your eyes, first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive functioning of your hormone system, get your mental health, steering in the right direction. There are a number of reasons for this, but before I get into those reasons, let me just emphasize what the protocol is.
现在，为了保持警觉，我选择在户外进行这项活动，因为我也想让阳光照在我的眼睛上。我知道你们很多人在各种播客和这个播客中听我烦人地谈论过这个问题，但在清晨接受阳光照射对于心理和身体健康绝对至关重要。这可能是我们所有人都可以和应该做的最重要的事情，以促进新陈代谢的良好运作，促进激素系统的正常功能，调整你的心理健康朝着正确的方向。有许多原因支持这一点，但在我进入这些原因之前，让我强调一下具体的步骤。

The protocol is get outdoors, ideally with no sunglasses, if you can do that safely, even if there's cloud cover, more photons, light information are coming through that cloud cover than would be coming from a very bright indoor bulb. So getting outdoors is absolutely key. How long should you do this? It's going to depend on the brightness of the environment. It's going to depend on a number of different factors. Two minutes would be a minimum. Ten minutes would be even better. And if you can, 30 minutes would be fantastic.
这个协议是去户外，最好不戴太阳镜，如果你能安全地做到这一点，即使有云层遮挡，更多的光子和光信息仍然能够穿过云层，而这比来自室内明亮灯泡的光还要多。所以出门是非常关键的。你应该做多长时间呢？这将取决于环境的明亮程度。还将取决于许多不同的因素。两分钟是最低限度。十分钟会更好一些。如果可以的话，30分钟会更棒。

Now, it's a very bright day or you live in a place where there's bright sunlight, clear day on a snow field, you would only need something like 60 seconds, but most people aren't living in those sorts of conditions. So getting outside for a 10-minute walk or a 15-minute walk will basically ensure that you're getting adequate stimulation of these neurons in the eye that are called the melanopsin intrinsically photosensitive ganglion cells.
现在，如果你生活在一个阳光明媚的地方或者在雪地上，只需要大约60秒，但是大多数人并不是生活在这种条件下。因此，只需要出门散步10分钟或15分钟，基本上可以确保你的眼睛得到足够的刺激，这些神经元叫做褪黑素固有光敏感节细胞。

I know that's a mouthful. These are neurons that don't care about shapes of objects or the motion of objects. These are neurons that convey to the brain that it's daytime and it's time to be alert. And it sets in motion a huge number of biological cascades within every cell and organ of your body from your liver to your gut to your heart to your brain. It really sets things down the right path. Early in the day, we experience a natural and healthy bump in a hormone called cortisol. Cortisol comes from the amygdala. That cortisol, as I mentioned, is healthy and normal and promotes wakefulness. It actually promotes a healthy immune system. So I know you've heard that stress and cortisol disrupt the immune system, but not the short little pulse of cortisol that you get each morning. It's very important that that pulse of cortisol arrive early in the day. I want to emphasize this again. It's very important that that pulse of cortisol arrive early in the day and that pulse of cortisol is going to happen once every 24 hours, no matter what. It's going to happen and you get to time it. How do you time it? Primarily by when you view bright sunlight or bright light of another kind. And we'll talk about that in a moment.
我知道这听起来有点拗口。这些是一种不关心物体形状或物体运动的神经元。这些神经元传达给大脑的信息是白天到了，是时候保持警觉了。它会在你的每个细胞和器官，从肝脏到肠道再到心脏和大脑中，引发大量的生物级联反应。它真的能让事情沿着正确的方向发展。一天早些时候，我们会经历一种自然而健康的荷尔蒙波动，叫做皮质醇。皮质醇来自杏仁核。就像我提到的那样，这种皮质醇是健康和正常的，并促进清醒状态。实际上，它还有利于健康的免疫系统。所以我知道你听说过压力和皮质醇会破坏免疫系统，但不是每天早晨你获得的这种短暂的皮质醇脉冲。非常重要的是，那脉冲的皮质醇要在一天的早些时候到来。我想再次强调这一点。非常重要的是，那脉冲的皮质醇要在一天的早些时候到来，而且这种皮质醇的脉冲每24小时会发生一次，不可避免。它会发生，而且你可以控制时间。你怎么控制时间呢？主要是根据你何时看到明亮的阳光或其他类型的亮光。我们稍后会详细讨论。

So you want that cortisol pushed early. If you wake up before the sun comes out, it's fine to turn on artificial lights, but then you would want to get outside as soon as you can to get this excuse me, natural light stimulation of your eyes. And it does have to be to your eyes. Just to really drill down into the details for a moment, you don't want to stare directly at the sun or any light that's so bright that it feels painful. If it's, if you feel like you have to close your eyes or blink, please do. You don't want to damage your retinas. The point here is to get the sunlight indirectly. It's going to essentially be scattered everywhere through the cloud cover, but you know from looking at us at a flashlight directly into that flashlight versus looking at the beam that flashlight generates on the ground that if you're standing in the shade, you're going to get less of that sunlight than you are if you're out in an open field. So this is why the time outside, it's going to need to vary depending on your particular environment. But do your best to do this every day. If you miss a day, no big deal, but try not to miss more than one day. Otherwise, your mental and physical health will start to suffer. And doing this each day costs nothing. It's just time you can combine it with the forward ambulation with the walk and the optic flow that I talked about before. And that's what I do each morning to generate a sense of alertness in my body and brain to generate a sense of calm yet alert. And that's also what I do with Costello with my bulldog.
所以你希望早点推动皮质醇分泌。如果你在太阳出来之前醒来，打开人造光是可以的，但之后你应该尽快到外面，让眼睛接受这个——抱歉，自然光的刺激。而且光要照到你的眼睛。稍微详细解释一下，你不应该直接盯着太阳或者太亮以至于让你感到疼痛的任何光。如果你觉得必须眯起眼睛或眨眼，请做。你不想伤害视网膜。关键是要间接地获取阳光。阳光基本上会通过云层散射到每个地方，但你也知道，当你直接盯着手电筒看和盯着手电筒在地面上照出的光束看时，如果你站在阴影里，你会收到比在开阔地面上更少的阳光。所以这就是为什么待在户外的时间会因环境而异。但尽量每天做到这一点。如果你错过了一天，没关系，但尽量不要连续错过两天。否则，你的心理和身体健康会开始受到影响。每天做这个不需要花一分钱。这只是你可以结合散步和我之前谈到的视觉流来进行的。这也是我每天早上做的事情，为了让我的身体和大脑保持警觉，同时又保持冷静。这也是我每天和我的法斗Costello做的事情。

People have asked me, do these same mechanisms apply to animals? Well, the reality is many of these mechanisms were actually discovered in animals and then were tested in humans and verified that they also exist in humans. Not always. Sometimes it was the reverse where they were tested first in humans and then brought to animals. But indeed, your dog, your horse, you know, I don't know what other animals are out there. They need this.
有人问我，这些机制是否也适用于动物？事实上，许多这些机制实际上是在动物身上发现的，然后在人类身上进行了测试，并验证了它们也存在于人类身上。并非总是如此。有时候是反过来的，它们先在人类身上测试，然后再引入动物身上。但的确，你的狗、你的马，我不知道还有哪些其他动物。它们也需要这些机制。

Now, if you have a hamster or an octurnal animal, the reason why they like to run on their wheels at night is because they're not eternal. They don't like being in the light light actually causes them to freeze. Right? Actually, that if you are into a query, you like fish, they always say, don't overfeed your fish. You'll kill the fish. That's true. But guess what? The fastest way to kill a fish is to keep the lights on 24 hours a day. They also need circadian, circadian rhythms, these 24 hour rhythms. So we'll do an entire month at some point about pet health.
现在，如果你有一只仓鼠或者一种夜行动物，它们喜欢在晚上跑在轮子上的原因是因为它们不喜欢光线。光线会让它们感到不舒服。对吧？实际上，如果你养鱼，他们经常说，不要喂太多食物给你的鱼。你会害死鱼的。这是真的。但猜猜怎么着？最快杀死鱼的方法是一天24小时开灯。它们也需要昼夜节律，这些是24小时的节律。所以我们会在某个时候做一个关于宠物健康的整月节目。

But meanwhile, get that morning sunlight. So we now we have a first protocol, which is to write down the time of day that you wake up. The second protocol is to get, take a walk first thing in the morning. And the third protocol is woven in with that walk, at least for me, which is to get that sunlight exposure. Now, if you can't get sunlight exposure, you absolutely can't. I don't necessarily recommend buying one of these dawn alarm lights. They're, and I'm sorry to say this, but they're just vastly overpriced relative to what they are. They're basically a bright LED.
但与此同时，要尽量让晨光照射到身上。所以现在我们有第一个规则，就是记录你起床的时间。第二个规则是，在早晨第一件事就是出去散个步。第三个规则是与散步相结合的，至少对我来说是这样，就是接受阳光曝晒。现在，如果你无法接触到阳光，那就无法。我并不推荐购买这些黎明闹钟灯。抱歉要这么说，但它们相对来说价格就远高于实际价值。它们基本上就是一个明亮的LED灯。

I instead use, I have a pad that's a 930 Lux light pad. I think it was designed for drawing. Those are available at a fraction of the cost that a morning light simulator would provide. And yet it's really bright enough, at least for me. I tend to put it on my desk while I work each morning. So here's a principle that you can leverage. If you want to be alert, view bright lights and make those lights above you, they tend or in front of you. If you want to go to sleep soon or you don't want to be awake for whatever reason, try and eliminate your exposure to light.
相反，我使用的是一个930流明的灯板。我认为它是为绘画设计的。这些灯板的成本只有早晨光照模拟器的一小部分。然而，它足够明亮，至少对我来说。我倾向于每天早晨工作时将它放在我的桌子上。这里有一个你可以利用的原则。如果你想保持清醒，就要看明亮的灯光并让这些灯光在你的上方或者在你的视线前方。如果你想很快入睡，或者出于任何原因不想清醒，尽量减少接触光线。

And this is, again, is not about exposure of the skin to light. This is about exposure of your eyes, of your neural retinas to light. For those of you that are concerned about blue light, I want to emphasize that blue light is precisely the wavelength of light that is optimal for stimulating these neurons in your eye, which set your circadian rhythms properly. So you don't want to shield yourself from blue light early in the day or throughout the day or anytime you want to be awake. In fact, that could have a number of detrimental consequences.
而且，这并不是指皮肤暴露在光线下。这是指眼睛和神经视网膜暴露在光线下。对于那些担心蓝光的人，我想强调的是蓝光恰好是激发眼睛中这些神经元、正确调节昼夜节律的最佳光波长。因此，你不应该在一天的早些时候或整天或任何想保持清醒的时候避免接触蓝光。事实上，这可能会带来许多有害后果。

Fortunately, all those consequences are going to be reversible after a short period of time of making sure that you don't wear your blue blockers during the day. Please, the time to wear blue blockers, if you do, is at night and in the evening when you're headed towards sleep. My colleague, Sammer Hatar, who is head of the chronobiology unit at the National Institutes of Mental Health, has spoken about this before on my Instagram, we held it in Instagram live. And I said, Sammer, what do you think about blue blockers? And he said, I don't think that's a good idea at all, unless it's really late at night and you're in a bright environment, and you're trying to limit the amount of bright light that that impacts the eyes.
幸运的是，只要确保白天不佩戴蓝光阻断眼镜，所有这些后果在短时间内都会逆转。请记住，如果您要佩戴蓝光阻断眼镜，最好在晚上和晚上就寝时进行。我的同事Sammer Hatar是国家精神卫生研究所生物钟单位的负责人，在我的Instagram直播中曾谈到过这个问题。我问Sammer，你认为蓝光阻断眼镜怎么样？他说，我认为这根本不是个好主意，除非是在深夜和处于明亮环境下，想要限制对眼睛影响的强光时。

Eliminating specific wavelengths of light in Sammer's opinion. And also, in my opinion, is not a natural thing for the visual system and the brain to experience. Some people get headaches while they work on the computer all day or staring at screens. And so they get blue blockers thinking that's going to protect them from their headaches. However, any protection that you get from headaches from blue blockers is going to be minimal in comparison to what's really going on there, which is that people are viewing devices and screens up close for too many hours throughout the 24 hour cycle.
在萨默看来，消除特定波长的光线并不是视觉系统和大脑自然经历的事情。有些人整天在电脑上工作或盯着屏幕会头痛。因此他们会戴上蓝光护目镜，认为这样可以保护他们免受头痛之苦。然而，通过蓝光护目镜避免头痛的保护作用实际上是微乎其微的，相比之下，真正的问题是人们在24小时周期内花太多时间近距离观看设备和屏幕。

A better remedy would be to step away from that computer from time to time and to make sure that you can look far off into the distance, ideally a distance longer than 20 feet, like view a horizon, go out on a balcony, things of that sort, take a walk around, get into optic flow. So if you're into blue blockers, make sure you're only wearing them in the late evening and at night. I personally don't wear blue blockers at all. I prefer to just control my light viewing behavior by doing this. I do the other form of circadian control, which is to dim the lights. And I do that because dimming the lights and setting them lower in the environment sets up the brain and body for sleep much better than simply just wearing some blue blockers. Excuse me. And please know if you do wear blue blockers that if the light in your environment is bright enough, it doesn't matter if you're blocking out the blues. These cells in the eye will respond to other wavelengths of light. So I have no vendetta against the blue blockers.
更好的解决办法是不时远离电脑，并确保能够眺望远处，最好是超过20英尺的距离，比如看一看天际线，走到阳台上去，类似的事情，四处走走，进入光流中。因此，如果你喜欢使用蓝光阻隔眼镜，在深夜和夜晚戴它们时确保只戴它们。我个人根本不戴蓝光阻隔眼镜。我更喜欢通过控制我的光照行为来调节。我采取另一种生理节律控制方式，即调暗灯光。我这样做是因为将灯光调暗，降低环境光照会更好地为大脑和身体准备入睡，比仅仅戴个蓝光阻隔眼镜要好。请原谅我。并请注意如果你戴蓝光阻隔眼镜，如果你周围的光线足够明亮，阻隔蓝光就没什么作用了。眼睛中的细胞会对其他波长的光做出反应。所以我并没有针对蓝光阻隔眼镜。

And you know, I fully expect the blue block anistas to come after me with, I guess, blue blockers. But as you do that, please understand that the biology points in the direction of get a lot of bright light throughout the day, including blue light and at night, just limit the total amount of overall light that you're exposed to, including from screens. So then Costello and I get back from our walk. Sometimes that walk was 10 minutes. Sometimes it was 60 minutes, depending on how slowly Costello is walking that day. Indeed, many mornings, I'm the guy carrying his bulldog back up the hill. My neighbors know me so well. They know Costello so well that they've since stopped pulling over and asking if the dog is okay. Sometimes they'll ask if I'm okay. Nonetheless, we get back.
并且你知道，我完全预料到那些蓝色街区的人会找上我，我想他们可能会用蓝色的阻隔器。但是在你这样做的时候，请理解生物学指向的方向是：白天要接受很多明亮的光，包括蓝光，而在晚上，只需限制你暴露在总体光线中的时间，包括屏幕的光线。所以Costello和我从散步回来。有时候，散步可能只有10分钟。有时候可能有60分钟，这取决于Costello那天走得有多慢。事实上，很多早晨，我都是那个把他的斗牛犬背上山的家伙。我的邻居们认识我，他们也认识Costello，他们已经不再停车询问狗狗是否没事了。有时候，他们会问我是否没事。然而，我们还是回来了。

I give him his food. I give him his water. And I give me my water. I'm a big believer based on quality peer review data that hydration is essential for mental performance. Now I confess I don't really like drinking big glasses or big jugs of water first thing in the morning. I don't know why, but my thirst doesn't tend to kick in first thing. You may be different. Either way, I force myself essentially to drink at least 16 and most days, 32 ounces of water. I also put a little bit of sea salt in the water. As many of you know, neurons require ionic flow. What that means is neurons need sodium...
我给他喂食物。我给他喝水。我也给自己喝水。我坚信，根据高质量同行评审的数据，保持充足的水分对于大脑表现至关重要。现在我承认，我不太喜欢早上第一件事就喝大杯或大罐的水。不知道为什么，但我的口渴通常不会在早上第一件事就爆发。你可能有所不同。无论如何，我基本上强迫自己每天至少喝16盎司到32盎司的水。我还在水里加了一点海盐。正如许多人所知，神经元需要离子流动。这意味着神经元需要钠…

...they need magnesium and they need potassium in order to function. We do tend to get dehydrated at night. Even if the day is not very hot, I try and top off or I try and make sure that I'm hydrated early in the day before I begin any work. So I make myself drink this water with a little bit of sea salt. How much sea salt if you really want to get detailed? I suppose it's about half a teaspoon. It's not much. That's what I do. And I drink that more or less room temperature. I find that drinking really cold water first thing in the day kind of like cramps up my insides. So I don't do that. At that point, I start thinking about and fantasizing about and craving caffeine, but I don't drink that caffeine yet. I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up. Of course, I know when I wake up because I wrote it down, although it's pretty easy to commit to memory.
他们需要镁和钾才能正常运作。晚上我们往往会脱水。即使白天不是很炎热，我也会尽量保持水分或者确保在开始任何工作之前我已经充分饱水。所以我让自己喝含有少量海盐的水。如果你真的想详细了解有多少海盐？我想大约是半茶匙。并不多。这就是我的做法。我喝的水大致是室温的。我发现一大早喝很冷的水会让我的内脏感觉痉挛。所以我不这样做。在那时，我开始思考、幻想和渴望咖啡因，但我还没有喝咖啡因。我刻意将咖啡因的摄入延迟到我醒来后的90到120分钟。当然，我知道我起床了，因为我写下来了，虽然很容易记住。

The reason I delay caffeine is because one of the factors that induces a sense of sleepiness is the buildup of a denticing or as some people call it adenosine in our system. The buildup of a denticing accumulates the longer we are awake. So when I wake up in the morning, when you wake up in the morning, your denticing levels are likely to be very low. However, caffeine is an adenosine blocker. It's actually a competitive antagonist for you aficionados. It sort of parks in the receptor that a denticine normally would park at and prevents a denticine from acting on that receptor. That's why you feel more alert because it's essentially blocking the effect of this sleepiness factor that we all create called the denticine. The reason for delaying caffeine intake 90 minutes to two hours after waking is I want to make sure that I don't have a late afternoon or even early afternoon crash from caffeine. One of the best ways to ensure a caffeine crash is to drink a bunch of caffeine, block all those adenosine receptors, and then by earlier late afternoon, when that caffeine starts to wear off and gets dislodged from the receptors, a lower level of adenosine is able to create a greater level of sleepiness.
我延迟摄入咖啡因的原因是因为导致困意感的因素之一是在我们体内积聚一种叫做腺苷或者有些人称之为腺苷的物质。腺苷的积聚会随着我们清醒的时间变得越来越多。因此，当我早上醒来时，当您早上醒来时，您的腺苷水平很可能会很低。然而，咖啡因是腺苷受体拮抗剂。对于您这些喜爱者来说，它实际上是一个竞争性拮抗剂。它会停留在腺苷通常会停留的受体上，阻止腺苷对该受体的作用。这就是为什么您会感到更加警觉，因为它基本上阻止了我们所有人都会产生的这种叫做腺苷的困意因素的作用。 延迟摄入咖啡因的时间是为了确保我不会因为咖啡因而在下午或甚至早下午出现崩溃。确保出现咖啡因崩溃的一个最好方法就是饮用大量咖啡因，阻塞所有这些腺苷受体，然后到了下午早些时候或下午晚些时候，当咖啡因开始逐渐减弱并从受体中解离时，较低水平的腺苷就能够产生更强烈的困意。

It took me years to figure this out. I used to wake up and I'd think, oh, I don't want to drink caffeine too close to bedtime. So I'm going to start drinking my caffeine really early. I let my cortisol naturally come up in the morning. I avoid drinking caffeine until about 90 minutes or two hours after waking. And when I do that, I find that I don't experience the afternoon crash. At least I don't experience that crash unless I do something foolish, like in just far too much food at lunch or I stay up all night the night before, but provided I don't do anything foolish like that. Delaying caffeine in 90 minutes to two hours optimizes this relationship between a denticine and wakefulness and sleepiness in a way that really provides a nice consistent arc of energy throughout the day and brings energy down as I'm headed toward sleep and falling asleep.
我用了好多年时间才弄清楚这个问题。我曾经每天早上醒来，都会想到不能临近睡觉时喝咖啡因，所以我就开始尽早喝咖啡因。我让我的皮质醇在早上自然升高，避免在醒来后大约90分钟或两个小时内喝咖啡因。当我延迟喝咖啡直至90分钟到两个小时后，我发现我不会经历下午的崩溃。至少除非我做一些愚蠢的事情，比如吃太多午餐或者前一天晚上熬夜，但只要我避免像这样的愚蠢行为。延迟90分钟到两个小时喝咖啡因，优化了咖啡因与清醒和昏昏欲睡之间的关系，让我整天保持一个很好的能量弧线，并且在我入睡和入睡过程中能量下降。

My primary objective early in the day is to get into a mode of being focused yet alert so that I can get work done. I found that the best way for me to achieve that state is through fasting. So I don't eat anything until about 11 a.m. or 12 noon. I'm not absolutely religious about it. There are days when I'll have a few Brazil nuts or spoonful or three of almond butter for instance, but most days I'm not doing that. I'm just not eating anything. I'm drinking some caffeine. Caffeine source for me is yerba mate, guayusa tea. Those are my preferred sources. I tend to avoid coffee these days. Occasionally I have a cup, but most often I stick to the teas. I drink water as much as I feel I need to and want to. And I also drink my athletic greens, which is compatible at least for me with fasting.
我一天早些时候的主要目标是进入专注但警觉的状态，以便完成工作。我发现我实现这种状态的最好方式是通过禁食。因此，直到大约上午11点或中午12点前，我什么都不吃。我并不是绝对地遵守这个规则。有些日子我可能会吃几颗巴西坚果或几勺杏仁酱，但大多数时候我没有这么做。我只是不进食。我会喝一些咖啡因。对我来说，咖啡因的来源是亚洲玛黛茶、瓜尤萨茶。现在我倾向于避免咖啡。偶尔我会喝一杯，但大多数时候我会坚持喝茶。我会根据自己的需要和愿望喝水。我也会喝我的运动型蔬菜粉，至少对我来说，这是与禁食相容的。

Let's talk about why fasting works to create this heightened state of alertness yet calm brain state. Fasting increases levels of adrenaline, also called epinephrine in the brain and body. And when our levels of epinephrine and adrenaline are increased, we learn better. We can focus better. There's terrific data supporting that. You don't want epinephrine, aka adrenaline too high. That feels like stress and panic. You get jittery. You can't focus. But in its optimal range, adrenaline really provides a heightened sense of focus and the ability to encode meaning bring in and retain remember information. And so since my job is mainly a cerebral one where I'm writing grants and working on papers, etc.
我们来谈一谈禁食为何能够创造这种增强的警觉性但又平静的大脑状态。禁食会增加大脑和身体中的肾上腺素水平。当我们的肾上腺素和肾上腺激素水平升高时，我们学习效果更好，能够更加集中注意力。有很好的数据支持这一点。你不希望肾上腺素（也称为肾上腺素）过高。那会感觉像是压力和恐慌。你会感到不安。无法集中注意力。但在它的最佳范围内，肾上腺素确实能够提供更强的注意力集中感，以及编码意义、带来和保留记忆信息的能力。因此，由于我的工作主要是头脑工作，我写申请书、处理文件等。

I fast in the early part of the day. I mentioned ingesting things like why you saw your bermata or in my case, athletic greens. Many people ask in fact, there's a whole community and discussion boards, etc. And YouTube comments on the internet about what breaks a fast and what doesn't. The fact of the matter is that's going to be highly individual because it's going to depend on how sensitive your blood sugar is. And more accurately, it's going to depend on things like your insulin sensitivity. So for instance, if you're somebody who gets up in the morning, hydrates and goes out for a six mile run, you could probably eat a jar of almond butter and still be what's called fat fasted. Your insulin levels will still be very low because even though that is a large volume of almond butter, even to me and Costello, that large number of calories come from a source that doesn't increase blood sugar very much and insulin very much.
我在一天的早期阶段进行快餐。我提到过摄入像是你们看到的伯玛塔或者在我这种情况下是运动员绿色。实际上很多人会问，事实上，关于什么会打破禁食，什么不会有一个完整的社区和讨论板等等。在互联网上的YouTube评论中关于什么会打破快餐，什么不会打破快餐。事实上，这将高度依赖个人，因为这将取决于你的血糖敏感度。更准确地说，这将取决于你的胰岛素敏感度。举个例子，如果你是一个早上起床后就喝水并出去跑六英里的人，你可能可以吃一罐杏仁酱，仍然会保持所谓的脂肪禁食状态。因为你的胰岛素水平仍然会很低，即使那是一大罐杏仁酱，甚至对于我和Costello来说，这么多卡路里的来源并不会显著增加血糖和胰岛素水平。

Now I'm not suggesting you do that. But what I just described is a vastly different situation than somebody that ate their last meal at 2 a.m. and that meal was essentially a feast. And for that person, fasting until 10 or 11 a.m. their blood sugar might still actually be pretty high or even lowish such that they might eat one almond and it would bump them out of fasting. So you get the idea it's going to depend on your recent eating history, your blood sugar history, your glycogen stores, etc. So if anyone tells you that breaks a fast or that doesn't, that's kind of silly. Would one grain of sugar break your fast? No. Would an entire tablespoon of sugar break your fast? Yes. You'll get a big blip in blood sugar and insulin from that. However, how long that lasts, how long it breaks your fast will depend on how glycogen depleted you are and a number of other factors.
现在我并不建议你这样做。但我刚刚描述的情况与某人在凌晨2点吃了最后一餐，那顿饭基本上算是一顿盛宴，完全是两种完全不同的情况。对于那个人来说，直到早上10点或11点才开始禁食，他们的血糖可能仍然会相当高，甚至略低，以至于可能只吃一颗杏仁就会打破禁食。所以你可以理解，这将取决于你最近的饮食历史、血糖历史、糖原储备等等。因此，如果有人告诉你这会打破禁食，那就有点愚蠢。一粒糖会打破你的禁食吗？不会。但一整汤匙的糖会打破你的禁食。你的血糖和胰岛素会因此大幅飙升。但是，这种情况持续多久，打破你的禁食会持续多久将取决于你的糖原耗尽程度以及其他一些因素。

So for me, I just keep it fairly simple. I ingest water, caffeine from your bermata and guayusa and I drink my athletic greens with some lemon juice in it. That constitutes my fasting. And there are days when I do all those things. There are days when I do none of those things, although most days I would say about 355 days out of the year, I'm ingesting water, caffeine and athletic greens during this period of fasting early in the day. And that's the period of time when I do my work. One interesting fact about your bermata and guayusa teas is that they increase release of something called GLP1. GLP1 is related to glucagon. Glucagon is a hormone that you can sort of think about as opposite to insulin and blood sugar. It's more complex than that. But GLP1 has a couple of positive properties.
对我来说，我保持简单。我摄入水和你们的白玛塔和瓜雨萨中的咖啡因，还喝一些加入柠檬汁的运动蔬菜汁。这就构成了我的禁食。有些日子我会做这些事情，也有些日子一个都不做，尽管大多数日子我每年大约有355天，在一天早些时候进食水、咖啡因和运动蔬菜汁。这是我做工作的时间。关于你们的白玛塔和瓜雨萨茶的一个有趣事实是它们能够增加一种叫GLP1的释放。GLP1与胰高血糖素相关。胰高血糖素是一种你可以认为与胰岛素和血糖相反的激素。事实并不那么简单，但GLP1有一些积极的性质。

One is it increases lipolysis and mobilization of body fat stores, so burning of fat. In fact, there are now a number of clinical trials that are achieving good success. And there are drugs out there only available by prescription, which mimic GLP1 and are being used to treat quite successfully certain types of diabetes and obesity. I'm not diabetic, nor am I trying to shed a ton of body fat, but I figure as long as I'm fasting and as long as I like your bermata and guayusa, which I do, they're delicious, I'll tell you which type I use in a moment, I might as well increase my GLP1 because it's probably not as good as getting out and doing some cardio work. But nonetheless, if I'm fasted increasing GLP1 in my system, I'm going to be alert from the caffeine, the adrenaline, etc. And I'm going to be burning body fat while I'm doing my work. So for me, it's just an efficient biochemically rational, or I should say grounded in quality biochemistry, sort of approach.
一种是它增加了脂肪分解和身体脂肪储存的动员，从而燃烧脂肪。事实上，现在有许多临床试验取得了良好的成功。还有一些只能通过处方获得的药物，模仿GLP1，并被成功用于治疗某些类型的糖尿病和肥胖症。我不是糖尿病患者，也不是在试图减掉大量体脂肪，但我想只要我保持禁食，而且我喜欢你的白茶和瓜俄睐茶，它们很美味，我会告诉你我使用的是哪种类型，我可能会增加我的GLP1，因为通过进行一些有氧运动可能效果不佳。但不管怎样，在禁食状态下增加我的GLP1水平，我将因咖啡因、肾上腺素等而保持警觉。在工作时我会燃烧脂肪。对我来说，这只是一种有效的生物化学合理化，或者我应该说是基于高质量生物化学的方法。

Your bermata comes in a lot of different forms. There are a lot of different brands out there, etc. I don't have any relationship whatsoever in a business sense to any of these brands. Some of them are very smoky. I just because of something in my genetic makeup, or I don't know, maybe it was some sort of Y chromosome associated lesion early in life, but I don't like smoky flavors. So I'm not a good a cheese guy. I don't like smoky stuff. You may love it, but I tend to avoid smoky tasting mottays. Instead, there's a particular brand that I just found on the internet called Anna Park. I don't know Anna. I don't know if she has a park and I certainly don't know what Anna Park is. But for me, that's the best tasting your bermata. Again, I don't have any relationship to them, but it's affordable in the context of your bermata. And it's the one that I use. And I should mention, along the lines of affordability and GLP one is there's a nice feature of your bermata, which is if you put it in a filter or a metal strainer and you pour hot water over it and then drink it, keep the leaves, the your bermata leaves can be used over and over again. It seems that the GLP one stimulating aspects of mata actually are enhanced with subsequent pour overs.
你的苦荷茶有很多不同的形式。市面上有很多不同的品牌等等。在商业意义上，我和这些品牌没有任何关系。其中一些味道很重。也许是因为我的遗传构造，或者我不知道，也许是一些与早期生活有关的Y染色体相关的损伤，但我不喜欢烟熏味道。所以我不是一个好的奶酪人。我不喜欢烟熏的东西。你可能喜欢，但我倾向于避免烟熏味道的苦荷茶。相反，我在网上发现了一个特别的品牌，叫做Anna Park。我不认识Anna。我不知道她有没有一个公园，我当然也不知道Anna Park是什么。但对我来说，那是最好喝的你的苦荷茶。再次强调，我和他们没有任何关系，但在苦荷茶的背景下，这是一个价格实惠的选择。这是我使用的品牌。另外，关于实惠性和GLP一的话题，你的苦荷茶有一个很好的特点，即如果你把它放在滤袋或金属过滤器里，然后倒热水上去，然后喝掉，留下叶子，你的苦荷茶叶可以一遍又一遍地使用。似乎苦荷茶的GLP一刺激性特征实际上会随着后续的倒水而增强。

So there's something interesting about these teas that my tea aficionado friends tell me allows the tea to release more of some of the beneficial compounds by reusing the tea leaves. Now eventually it'll grow mold and other sorts of disgusting things. You don't really want to run that experiment. I would say you can use it for a day or two before it starts to go bad. But that's a feature that will extend the life of whatever your bermata you happen to use if you decide to use it. And that's certainly what I do.
所以关于这些茶叶有个有趣的地方，我的茶叶爱好者朋友告诉我，重新使用茶叶可以释放更多有益化合物。不过最终它会长霉和其他令人恶心的东西。你真的不想进行那个实验。我会说在开始变质之前你可以使用一两天。但这个特点会延长你使用的任何您所选择的波凉玛的寿命。这当然也是我所做的。

Next, I want to talk about what I'm doing while I'm drinking all this your bermata because I'm not just sitting there thinking about all the GLP one circulating in my system. I'm working. Couple of things for optimizing workspace that are grounded in neuroscience and physiology. I've talked before about the fact that when our eyes are directed upward, literally when our eyelids are open, no surprise there, and when our eyes are directed upward, it creates a state of heightened alertness. And this has a relationship to the brainstem neurons that create alertness and their control over the muscles of the eye and believe it or not the eyelids.
接下来，我想谈一谈在喝了这些你的伯马塔之后我在做什么，因为我并不只是坐在那里思考体内循环的GLP-1。我在工作。有一些关于优化工作空间的事情基于神经科学和生理学。我之前谈过，当我们的眼睛向上看时，文字意思明确，也就是说，当我们的眼睑张开时，不会有意外，而当我们的眼睛向上看时，会产生一种警觉状态。这与大脑干神经元创造警觉状态及其对眼睛肌肉和眼睛眼睑的控制有关，信不信由你。

Now it's not the case that if you are absolutely exhausted and you need to feel more alert, that looking upward is going to make you feel wide awake, although it will help support your levels of alertness. The point here is that you can optimize your workstation in a physical way that leverages this aspect of the visual system and your level of alertness since most of us want to be awake while we're working. Try and position your screen or your tablet, whatever device you happen to be working on, at least at eye level and ideally slightly higher.
现在的情况并不是，如果你非常疲劳，需要变得更加警觉，向上看会让你感觉清醒，尽管这有助于维持你的警觉水平。这里的重点是，你可以通过在物理上优化你的工作站来利用视觉系统和警觉水平的这一方面，因为大多数人在工作时都希望保持清醒。尽量将屏幕或平板电脑放在眼睛的水平线上，最好略高一些。

If you think about it, most people are not doing this. Most people are looking down at their computer or tablet or are angling their eyes at their screen at about 30 degrees. That is not going to support heightened states of alertness and optimal attention. In fact, the opposite relationship between eye position and alertness is also true. When we look down, when our eyelids are slightly closed, it tends to decrease our levels of alertness and increase our levels of sleepiness.
如果你仔细想想，大多数人并没有做到这一点。大多数人是低头看着电脑或平板，或者以大约30度的角度盯着屏幕。这不会支持高度警觉和最佳注意力的状态。事实上，眼睛位置和警觉之间存在相反的关系也是真实的。当我们低头看时，当我们的眼皮微微合起来时，这往往会降低我们的警觉水平，增加我们的困意水平。

I really want to emphasize this that there's a bidirectional or reciprocal relationship between the brainstem areas that control alertness and the eyes, meaning how alert you are controls, how open or close your eyes are. No surprise there. But also that how open and upward directed your eyes are will increase your levels of alertness. If your eyes are pointed downward and your eyelids are hooded, like they're slowly closing, like Costellos are always are, you'll feel more sleepy, especially if you're somebody who tends to have that mid-morning sleepiness or mid-morning crash.
我真的想强调一下，大脑干控制警觉度和眼睛之间存在着双向或相互的关系，意思是你的警觉度控制着你的眼睛是开着还是闭着。这并不奇怪。此外，你的眼睛开得越大、向上的角度越大，你的警觉度也会增加。如果你的眼睛朝下看，并且眼皮下垂，就好像它们慢慢闭上，就像Costello的眼睛总是那样，你会感觉更困，尤其是如果你是那种容易在上午感到昏昏欲睡或上午大起大落的人。

What I do is I have a standing desk, but I also prop the computer up such that it's at least at eye level. And I haven't figured out yet how to develop a workstation where the computer is above me. I think the only way to really do that is actually to tilt one's body back. But actually that's not a good idea either. They have done studies recording from areas of the brain associated with alertness, areas like locus ceruleus and the so-called reticular activating system.
我的做法是我有一个站立式的办公桌，但我也把电脑支起来，至少能够达到眼睛的高度。我还没有想出如何设计一个工作站让电脑在我头上。我认为唯一的方法就是实际上要把身体往后倾斜。但实际上这也不是一个好主意。他们已经做了一些研究，记录了与警觉性相关的大脑区域，比如蓝斑核和所谓的网状激活系统。

They found is that depending on how reclined you are or upright you are, you will decrease with reclining and increase with sitting forward your levels of alertness. So body posture and whether or not your upright or reclining will impact your levels of alertness in the predictable ways. And where you position your eyes, whether or not your eyes are upright, so to speak, looking up or directly forward or looking down will dictate whether or not you are feeling more alert or more sleepy respectively.
他们发现，取决于您是多么靠在椅子上或是坐得多笔直，您的警觉程度会随着靠在椅子上而降低，随着坐直而增加。因此，身体姿势以及您是坐直还是靠在椅子上将以可预测的方式影响您的警觉程度。而您放置眼睛的位置，即您是坐正地看向上方、直接向前方或向下看，将决定您是更警觉还是更想睡觉。

So try and arrange a workstation or a position of your body and your chair or your standing desk, whatever it is that allows you to work with a heightened state of alertness. This is really, really key for me because I found that when I would sit down, not only when my hip flexors start to get sore, I'd feel tight in the back, etc. But if I was staring down at my screen all day or even for short periods of the day, I would start to feel sleepy and I couldn't figure out what was going on. I also thought maybe I needed glasses.
尽量安排一个工作站或调整身体和椅子或站立桌的位置，使你能够保持警觉状态工作。这对我来说非常重要，因为我发现当我坐下来时，不仅大腿屈肌开始疼痛，背部也感到僵硬等问题。而且，如果整天盯着屏幕或者即使是短时间盯着屏幕，我会感到困倦，弄不清楚是怎么回事。我还以为可能是需要配眼镜。

I do wear readers at night, but it was really a problem. And simply by getting the screen directly in front of me at eye level, it's been completely transformative. So we're now at the description of my day and these protocols in which I would do a 90 minute bout of work. Now, why 90 minutes? Well, the brain is going through these 90 minutes so called all trading in cycles throughout the entire day and night every 90 minutes we shift over from being very alert to being less alert and then back to alert again.
晚上我确实戴着阅读眼镜，但这真的是个问题。只需将屏幕直接放在眼前，与眼睛平齐，这对我来说完全改变了一切。现在我要描述一下我的一天和我会进行的工作流程。那为什么是90分钟呢？因为大脑在这90分钟内一直在循环交替，整个白天和夜晚每隔90分钟，我们从非常警觉到不那么警觉再回到警觉状态。

Here's how it works. At the start of one of these 90 minute all trading in cycles, my brain is not quite engaged in whatever it is I'm trying to do. Oftentimes I have things jumping into my mind. I've got distractions, etc. I'll talk about how to deal with those distractions in a moment. But I set a timer for 90 minutes and I try and get a strong bout of work done inside of that 90 minutes with the full understanding that the entire 90 minutes is not going to be uniform in terms of my ability of focus. There will be kind of peaks and valleys within that, but that 90 minutes is about what the brain can handle in terms of a dedicated effort for high degree of focus. Some people can push out a little bit further. Some people can't handle more than 10 minutes, but that's what I'm striving toward. You'd be amazed how much you can get done in 90 minutes if you are focused.
这是如何运作的。在这90分钟的交易周期开始时，我的大脑并没有完全投入到我正在努力做的事情中。经常会有一些事情跳入我的脑海。我会谈一下如何应对这些干扰。我设置一个90分钟的定时器，然后尽量在这90分钟内完成一段强大的工作，充分了解整个90分钟无法保持专注度的一致性。在这个过程中，我的专注度会有高低起伏，但这90分钟大约是大脑可以处理的专注努力的极限。有些人可以稍微再多忍耐一点，有些人甚至不能超过10分钟，但这是我在追求的目标。如果你专注的话，你会惊讶在90分钟内可以完成多少工作。

So how do you increase that focus and how do you use the timer feature? Well, you can combine those. I use a program called Freedom. It shuts me out of the internet completely. So that means no checking the markets, no checking social media, no checking the news, no checking email, none of that. I get a dedicated bout of work done. I confess I don't allow myself to go to the restroom in that period of time. Here's an interesting little tip that's grounded in physiology. You have a direct neural connection from your bladder to your brain stem areas that increase alertness. This is why when you have to go to the bathroom, when you have to urinate, it is extremely agitating. It can be very, very agitating. I'm not encouraging you to get so agitated by filling your bladder so much and resisting going to the bathroom that you are uncomfortable and can't focus. But I generally will just drink liquids and work away and work away. And I won't walk away to go to use the bathroom unless I absolutely have to.
那么，您如何增加注意力，如何使用定时器功能呢？嗯，您可以结合使用。我使用一个叫做Freedom的程序。它完全将我断开与互联网的联系。这意味着不查看市场、不查看社交媒体、不查看新闻、不查看电子邮件，一点都不。我可以专心地完成一段工作。我要坦白承认，在那段时间里我不允许自己去洗手间。这里有一个基于生理学的有趣小贴士。您的膀胱与增加警觉度的脑干区域有直接的神经连接。这就是为什么当您要去洗手间时，尿意十分焦虑的原因。这可以非常令人不安。我并不鼓励您通过充满膀胱并抗拒上洗手间使自己感到不舒服和无法集中精力。但通常我会只是喝点水，边工作边工作。除非绝对必要，我不会离开去上洗手间。

Odd that we're talking about this, but this is one way in which I've learned to funnel my attention into whatever it is I'm doing. Because as you all know, the moment you sit down to do some serious work and you flip off the internet, all of a sudden it's as if the phone has a voice. It starts calling you. It's almost as if the restroom has a voice. But we all are familiar with the fact that if we are focused on something, that we all that just kind of melts away. So the goal is to get into what I call the tunnel, to really get into a tunnel of quality work. The brain loves that state, but it's very hard for many of us to access. My phone is absolutely off. It's not on airplane mode. It's absolutely off during this time. If I've been struggling with that and I confess, you know, there are times when for whatever reason, something going on in life, it's been harder to put away the phone.
有点奇怪我们在谈论这个，但这是我学会将注意力集中到正在做的事情的一种方式。因为众所周知，当你坐下来认真工作并关闭互联网时，电话突然就像有了声音一样。它开始呼唤你。几乎好像洗手间也有声音一样。但我们都知道，如果我们专注于某件事，所有这些都会消失。所以目标是进入我称之为隧道的状态，真正投入到高质量工作的隧道中。大脑喜欢那种状态，但对我们很多人来说很难进入。我的手机绝对关机。这段时间它不是飞行模式。要承认，有时由于生活中的某些原因，放下手机变得更加困难。

I will sometimes put in my car. I used to joke that I used to throw it up on the roof or something like that. Look, I've done and I suggest people do whatever they need to in order to self regulate that activity. And if you're somebody that feels that you absolutely need to be on your phone and on the computer for this work about or the work that you do, well, that's a different matter altogether. This is just simply how I work. So I will do 90 minutes. And I do set a timer and I turn on the program freedom, locks me out of the internet. If someone rings it on the doorbell, I will often shout, not coming to the doorbell, leave it there. I mean, unless there's an real emergency, I'm not going to step away from that work. I learned how to do this when I was a graduate student under different conditions where I used to slice brains on what's called a micro-tone. So he's just spent time just cutting very thin slices. It's like a deli slicer, but for a brain.
有时候我会把手机放在车里。我过去常开玩笑说我会把手机扔到屋顶上或者类似的地方。看，我已经做到了，我建议大家做任何他们需要做的来自我调节这种活动。如果你是那种觉得自己必须一直待在手机和电脑前工作的人，那就另当别论了。这只是我的工作方式。所以我会工作90分钟。我会设置一个定时器，打开程序Freedom，让我无法访问互联网。如果有人按门铃，我通常会大声喊着不会去开门，就把它留在那里。除非是真正的紧急情况，我是不会离开那份工作的。我是在读研究生时学会了这样做的，当时我在不同条件下进行实验，常常要使用微切机切割脑组织。就像将脑组织做成很薄的片状，就像是熟食切片机，只不过是为了脑组织。

Various types of brains and a section through a lot of brains. And we had a rule, which is that when the blade hits the brain, you don't stop pulling, even though it's very, very slow, even if a nuclear bomb goes off, even if a fire alarm goes off. Now, I don't want anyone, you know, burning to a crisp because they didn't step away from their workflow. That would be foolish. But that's the mentality that I've embedded in myself that there's nothing more important than what I'm doing in that 90 minute block. And that's what works for me. You can try various other things. That's what works for me. In addition, I use low level white noise. This is something that is supported by quality peer reviewed data.
各种类型的大脑和诸多大脑部分的切片。我们有一个规则，就是当刀片切到大脑时，你不能停止拉动，尽管速度非常缓慢，即使核弹爆炸，火警响起也要如此。我不希望有人因为没有离开工作区而被烧焦，那样太愚蠢了。但这是我自己根深蒂固的心态，认为在90分钟的时间块里没有什么比我正在做的事情更重要的了。这对我来说效果很好。你可以尝试其他方法，但这对我有效。此外，我使用低级别的白噪音。这是有质量的同行评审数据支持的。

We covered this on the episode on hearing and balance. But it turns out that white noise, which is essentially all frequencies of sound, we're all frequencies of sound that we can perceive mixed up kind of randomly. There's no structure to it turned on at a low volume, not with headphones most of the time, puts the brain into a state that's optimal for learning and workflow. And I covered two papers during that episode, one that showed that indeed, brain areas involved in attention, brain areas involved in focus and cognition and memory, those are engaged to a greater degree when there is low levels of white noise playing in the background. The other paper that's really interesting did brain imaging and showed the areas of the brain that are associated with dopamine release or increased by low levels of white noise. Dopamine release is associated not just with pleasure, but with motivation and craving.
在关于听力和平衡的节目中我们已经谈到过这一点。但事实证明，白噪音，基本上是所有频率的声音，都是我们能够感知的声音频率混杂在一起，有点随机。打开低音量的白噪音，通常不是戴耳机，可以让大脑进入最适合学习和工作流程的状态。在那一集中，我讲解了两篇论文，一篇表明确实，当背景中播放低水平的白噪音时，与注意力、专注、认知和记忆有关的大脑区域会更活跃。另一篇非常有趣的论文进行了脑成像，并显示与多巴胺释放相关的大脑区域会受到低水平白噪音的增加影响。多巴胺的释放与快乐不仅有关，还与动机和渴望有关。

So everything about this 90 minute block from the low levels of white noise to the position of my computer, how I'm standing, where my eyes are positioned is geared towards putting me in this tunnel of work. And I have to say that while it can be a challenge to try and achieve this state and this tunnel of work, some days, you start to get kind of addicted to it. It feels really good. It's like a workout for the mind. And it is something that as you exit that 90 minutes, you really feel like you've accomplished a lot, because often you have, and it just feels deeply satisfying. And I'm convinced that that's because of the release of neuromodulators like dopamine and the norepinephrine that's circulating in your system. And I want to be clear that I'm not perfect about this 90 minutes. Occasionally I get drawn away. Occasionally something will happen or I'll go use the restroom or Costello will have a need or somebody will have a need that I'll that I will have to respond to.
所以这整个90分钟的时间，从微弱的白噪音到我的电脑的位置，我的站立姿势，我的眼睛位置，都是为了让我进入这个工作的通道。我必须说，虽然努力达到这种状态和工作的通道可能是一种挑战，但有些日子，你会开始对此上瘾。感觉真的很好。就像大脑的锻炼。当你走出这90分钟时，你真的会觉得自己已经完成了很多事情，因为通常你确实做到了，并且感觉非常满足。我相信这是因为大脑释放了多巴胺和正肾上腺素这样的神经调节物质在你的体内循环。我要明确表示，我并不完美地控制这90分钟。偶尔我会被分散注意力。有时可能会发生一些事情，我会去上个厕所，或者Costello可能有需求，或者有人有需求需要我回应。

But I really try and achieve this most if not every day that I'm alive, because for me, that work session is kind of holy. It's where I can where I set up a relationship, not just between me and the work that I'm doing, but between me and my ability to control my own state of mind using these various supports of the white noise, etc. But really, those supports are peripheral to the fact that I'm creating this space. I'm funneling my brain into a state, rather than allowing whatever events and contexts on social media and elsewhere might be occurring in the world that would yank me out of what for me is my purpose and my mission in life, which is to do the sorts of work that I do.
但我真的会尽力实现这一点，大多数甚至是每一天，因为对我来说，那个工作时间有点神圣。 这是我可以建立一种关系的地方，不仅是我和正在做的工作之间的关系，而且还有我和使用各种支持白噪音等来控制自己思维状态的能力之间的关系。 但实际上，这些支持只是次要的，我正在创造这个空间。 我正在引导我的大脑进入一种状态，而不是让社交媒体和其他地方可能发生的各种事件和背景将我拉出我认为是我的生命目标和使命的状态，即做我所做的工作。

There's a powerful way in which you can place the timing of this 90 minute work about in an optimal way. You have access to a very important piece of data that dictates when this bout should start more or less and when it should end. That piece of data is your temperature minimum. If you're somebody who wakes up on average at 7 a.m. Well, then your temperature minimum is 5 a.m. And you can be reasonably sure, well, I don't underscore reasonably, but you can be reasonably sure that your best work is going to be done anywhere from four to six hours after your temperature minimum. So for me, I tend to wake up around 6 30 a.m. That means my temperature minimum is at 4 30 a.m. You can add five hours to that. So that means that a 90 minute work bout could fall at 9 30 a.m. And it would be fairly optimized. Or I could do it at 10 30 a.m. Or I could do it at 8 30 a.m. Somewhere in there. All right, that we can't say that it's exactly six hours after your temperature minimum. You will find it. However, there is a precise and best time for you to do this 90 minute work bout. Whether or not it's five or six hours after your temperature minimum is going to vary from person to person.
有一种强大的方法，可以将这90分钟的工作时间安排得更加理想。你可以利用一个非常重要的数据，来决定这个工作时间应该大致开始和结束的时间。这个数据就是你的体温最低点。如果你通常在早上7点起床，那么你的体温最低点就是凌晨5点。你可以相当肯定，嗯，我并不是强调绝对，但你可以相当肯定，你最好的工作将会在体温最低点后的四到六个小时之间完成。对于我来说，我通常在早上6点半醒来。这意味着我的体温最低点是在凌晨4点半。你可以再加五个小时。这意味着90分钟的工作时间可以在上午9点半左右进行，这样效果会比较好。或者我可以在上午10点半进行。或者我可以在上午8点半进行。大概在这个时间段。但我们无法说这确实是在你的体温最低点后六个小时。然而，有一个最适合你进行这90分钟工作时间的确切时机。不管是在你的体温最低点后五个还是六个小时，都会因人而异。

How do I know this? How do I know this relationship between temperature minimum and focus cognition? Well, temperature minimum defines the trough that the nadir, as they say, of the of your temperature across the 24 hour cycle. And immediately after that, your temperature will start to rise. That temperature rises actually what triggers the initial cortisol release that you experience and wakes you up further. And then of course, that sunlight that you're getting is going to further enhance that healthy release of cortisol. That cortisol will then provide fuel, if you will, for that increase in temperature and your body will continue to increase in temperature throughout the day toward the afternoon.
我如何知道这一点？我如何知道温度最低与专注力之间的关系？嗯，温度最低定义了您在24小时循环中体温的谷底，也就是他们所说的最低点。在那之后，您的体温会开始升高。这种体温升高实际上会触发您经历的初始皮质醇释放，进一步唤醒您。当然，您获得的阳光将进一步促进健康皮质醇的释放。那皮质醇将给您提供一种“燃料”，使体温升高，您的身体将在全天不断升温，直至下午。

What you're trying to do in this idea of optimizing this 90 minute work bout to a particular time of day is catch the portion of the steepest slope of that temperature rise. Now, again, you're not working walking around with a, with a thermocouple or a thermometer in some orifice of your body. So, you don't have accurate information about temperature, but you can make very good guesses about when your body temperature is rising fastest by virtue of that temperature minimum. So, again, just to be clear, it's a 90 minute work bout. That's about what the brain can handle for a very intense work bout. Do understand again that there are going to be portions of that 90 minute that your brain is flickering in and out of focus. Other portions where you're going to be entirely focused, that's entirely normal.
在优化这个90分钟的工作时间段的想法中，你试图做的是抓住体温上升最陡峭的部分。再次强调，你并不是随身携带着热电偶或体温计四处走动的。因此，你并没有关于体温的准确信息，但可以根据体温最低点来推断自己的体温上升速度最快的时间。所以，再次强调，这是一个90分钟的工作时间段。这大约是大脑能够承受非常强烈工作的限度。请注意，这90分钟中会有一些时间你的大脑会在集中和不集中之间徘徊。也会有其他时间你会完全专注，这是非常正常的。

But when to place that 90 minute work bout when to start it and when to end it will depend on that temperature minimum. So, if you're somebody who wakes up at 8 a.m. each morning, your temperature minimum is 6 a.m. Chances are you're going to want to start this work bout somewhere around 10 a.m. or 11 a.m. Now, some people wake up and feel very alert first thing in the morning. They can really do their best work first thing in the morning. Please, if that's you continue to do that, leverage that time. Use that time. But if you're somebody who struggles to find focus, definitely let your physiology and this rise in your body temperature support your efforts to focus rather than trying to do your best work at times of day when your physiology is actually directing your body and your brain toward defocus and towards being more lethargic. It just is setting yourself up for success when you try and capture this rising phase of your temperature.
但是，在何时进行这90分钟的工作阶段，何时开始和结束会取决于体温的最低点。所以，如果你每天早上8点起床，那么你的体温最低点是早上6点。你可能会想在上午10点或11点左右开始这个工作阶段。有些人早上一醒来就感觉非常清醒，他们可能会在早上做出最好的工作。如果你属于这种情况，请继续保持下去，充分利用这段时间。但如果你很难集中注意力，那么一定要让你的生理情况和体温上升支持你的注意力努力，而不是在生理上导致身体和大脑朝着分散注意力和更加疲惫的方向努力时尝试在一天中做最好的工作。抓住体温上升的这个阶段会让你更容易成功。

So, up until now we've been emphasizing practices that allow you to optimize your level of alertness and your levels of mental focus. Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function both in the immediate term and in the long term. Now, this is at a profound impact on the field of neuroscience. But frankly, it's also at a profound impact on how I structure my day. So, after I've finished a bout of work, this 90 minute bout of work, I force myself some days other days I want to, but I force myself to do some sort of physical exercise that is going to be supportive of my brain health and brain function and organ health and bodily function in general.
因此，直到现在我们一直强调的是一些让您能够优化警觉水平和精神专注度的实践。追溯到上世纪90年代的数据支持了这样一个观点：特定类型的身体运动可以在短期和长期内同时支持大脑健康和大脑功能。现在，这对神经科学领域产生了深远影响。但坦率地说，这也对我如何安排我的一天产生了深远影响。因此，在我完成了一段工作后，这段90分钟的工作后，有些天我会强迫自己进行一些对我的大脑健康和大脑功能以及器官健康和身体功能有益的身体锻炼，而有些天我也愿意这样做。

So, I just briefly want to touch on what the structure of that exercise looks like, how it's structured within the day and how it's structured across the weeks, in fact, based on the scientific data and what the scientific data say is best or optimal in order to promote longevity of the brain, ability to focus, as well as cardiovascular health and all the other things that we know exercise supports. Now, there are various forms of physical activity or what we call exercise, but those can generally be batched into two categories. First is strength and hypertrophy work. So, physical movements that are designed to make you stronger and or make your muscles larger. There's also endurance work. Physical exercise and movements that are designed to allow you to do more work over time or to extend the amount of time that you can do work of any kind, both physical and mental.
所以，我想简要谈一下这个锻炼的结构是什么样子的，它在一天内的结构以及根据科学数据来看它在几周内的结构是怎样的，事实上，根据科学数据来看，促进大脑的长寿、专注能力以及心血管健康的最佳或最优的方式是什么，以及我们知道锻炼支持的所有其他事物。现在，有各种形式的体育活动或我们称之为锻炼，但这些通常可以分为两类。第一类是力量和肥大锻炼。这是设计为让你更强大或让你的肌肉变得更大的身体运动。还有耐力训练。这是设计为让你在一段时间内做更多工作或延长你可以做任何类型工作的时间的身体锻炼和运动。

And we did two full podcast episodes on the details and the science and the protocols related to these topics. We did an episode on the science of strength and hypertrophy of building strength and muscle building, and that included a lot of protocols. And we did an episode on endurance, how to build anyone or all of the four types of endurance, which are muscular endurance, anaerobic, aerobic, long distance endurance, etc. So, if you're interested in the specifics of those protocols, please see those episodes. However, right now, I just want to emphasize how the data impact my day and how I structure my day in a way that I can incorporate physical movement in a way that supports my brain and health. Basically, after I finish that cognitive work about that 90 minute work about, I do some form of physical exercise for about an hour.
我们在这些主题上做了两期完整的播客节目，讨论了细节、科学和相关的协议。我们做了一期关于力量和肌肉生长的科学，包括了很多协议。我们还做了一期关于耐力的节目，讨论了如何增强任何一种或所有四种类型的耐力，包括肌肉耐力、无氧耐力、有氧耐力和长距离耐力等。所以，如果你对这些协议的细节感兴趣，请看看那些节目。然而，现在我只想强调数据如何影响我的一天，以及如何安排我的一天，以便我可以以一种支持大脑和健康的方式融入体育运动。基本上，在我完成了大约90分钟的认知工作后，我会进行大约一个小时的体育锻炼。

The data all pointed to the fact that working out hard for longer than an hour can actually be detrimental because of the way that it raises cortisol and cortisol can be a good thing if it's appropriately timed and in the appropriate low levels. But you don't want to have your cortisol levels up throughout the day or have big spikes of cortisol repeatedly. So keeping workouts relatively short can definitely help with that. And certainly, if you're training hard, 60 minutes or less should be more than sufficient. And for many people, including myself, 45 minutes or 50 minutes is probably even more optimal. The basic design of this physical exercise is that it'd be approximately 60 minutes. So maybe 60 plus or minus 15 minutes should be well within the margins of keeping hormonal health proper and not going too long, nor making the workout so short that it's not beneficial.
数据显示，长时间进行高强度运动可能对健康不利，因为这会导致皮质醇水平升高。在适当的时机和适当的低水平下，皮质醇可能是有益的。但是，您不希望整天保持高水平的皮质醇，或者反复出现大幅度的皮质醇波动。因此，保持相对较短的运动时间肯定有助于这一点。当然，如果您进行高强度训练，60分钟或更短的时间应该足够了。对许多人来说，包括我自己在内，45分钟或50分钟可能更为理想。这种体育锻炼的基本设计是大约60分钟。因此，也许60分钟加减15分钟的运动时间应该是保持激素健康适当的边界内，既不过长，也不过短以至于没有益处。

And essentially, what the data tell us is that in order to optimize cardiovascular and brain health and other systems of the body, we want to exercise at least five days per week. I know that seems like a lot. It certainly is a lot for certain people. Some of you, you compulsive exercises, my gas, but the idea of taking two days off, I personally find that taking two full days off per week is actually both beneficial to my exercise training performance as well as a pleasant. I like those rest days. But essentially, the structure of the exercise regimen that works for sake of supporting health is going to be one in which there's a three to two ratio, where for a 12 week period or so, maybe 10 to 12 weeks, three of those five workouts per week emphasize strength and hypertrophy and the other two emphasize endurance.
基本上，数据告诉我们为了优化心血管和大脑健康以及其他身体系统，我们希望每周至少锻炼五天。我知道这听起来很多。对某些人来说，确实是很多。有些人，你们是强迫性运动者，但是我个人发现每周休息两天实际上对我的运动表现和心情都有益处。我喜欢那些休息日。但基本上，为了支持健康的运动计划结构将是一个三比二的比例，在一个12周左右的时间内，或许是10到12周，每周五次锻炼中的3次强调力量和肌肉增长，另外两次则强调耐力。

Then after 10 or 12 weeks, one switches over to a 10 or 12 week regimen of doing a three to two ratio where you're prioritizing endurance work. So primarily the sorts of workouts that are described in the endurance episode and those protocols and the other two days you're focusing on strength and hypertrophy work merely to maintain strength and hypertrophy to not lose the strength and hypertrophy that you've created. And there are a lot of data now supporting the fact that maintaining muscular health and bone health is supported by resistance training, weight training of various kinds can also be done with body weight if you don't have access to equipment.
然后经过10到12周之后，你会转变为一个10到12周的计划，进行三比二的比率，重点是优先进行耐力训练。主要是在耐力训练中描述的那些训练以及那些协议，在另外两天里，你会专注于力量训练和肌肉增长训练，仅仅是为了保持力量和肌肉增长，以免失去你已经拥有的力量和肌肉增长。现在有大量的数据支持这样一个事实，保持肌肉健康和骨骼健康是受力量训练支持的，各种类型的重量训练也可以通过身体重量进行，如果你没有设备的话。

And of course, that doing cardiovascular endurance work is very beneficial both to the muscles of the body, the organs of the body, but also to the brain. Many of you have probably heard that doing physical exercise of various kinds can support the production of new neurons in the brain. Frankly, those data are specific to research animals. As far as we know, increases in neuron number are not supported by exercise in humans. There's a little bit of data that supports that maybe a few neurons might get created by running or weightlifting or things of that sort in human beings. But there's still a host of other reasons to have this hour or so per day where one is doing physical exercise. And those include increased blood flow to the brain. Remember, the brain is an organ too. It's the most metabolically demanding organ in your body.
当然，进行心血管耐力训练对身体肌肉、器官以及大脑都有很大好处。你们许多人可能听说过，进行各种形式的体育锻炼能促进大脑产生新的神经元。实际上，这些数据是针对研究动物的。据我们所知，在人类身上，锻炼并不能增加神经元数量。有一些数据支持，也许人类进行跑步、举重或其他形式的锻炼时可能会产生一些新的神经元。但是每天花一个小时进行体育锻炼还有很多其他原因。其中包括增加大脑的血液流量。记住，大脑也是一个器官。它是你体内代谢需求最高的器官。

And it's receiving those metabolic factors. It's receiving its fuels by way of vasculature of blood vessels and capillaries and veins and things of that sort. So movement is very crucial to get your brain to function properly. Movement of various kinds is very important to get your brain to function properly. Resistance training turns out to be as important as endurance training because of the way that it stimulates the release of particular hormones actually from bones, things like osteocalcin, which can positively impact brain function and can support the health of existing neurons as opposed to increasing the number of neurons.
大脑通过血管、毛细血管和静脉等途径接收其代谢因子和燃料。因此，运动对于使大脑正常运作非常重要。各种形式的运动对于使大脑正常运作至关重要。与耐力训练一样，抗阻训练也同样重要，因为它可以刺激释放特定激素，比如来自骨骼的骨钙蛋白，这可以积极影响大脑功能，支持现有神经元的健康，而不是增加神经元的数量。

Turns out increasing the number of neurons may not actually be as beneficial as we think. It all sounds great. More neurons, more neurons. Certainly more neurons is better than fewer neurons and losing neurons. But incorporating new neurons into existing brain circuitry is actually very challenging for the brain to do. I make sure that after that work about, I get this one hour or so of exercise five days per week because of the ways that it supports my general health. And there are now hundreds of studies supporting the fact that both endurance work and strength training or hypertrophy training done in combination, meaning not necessarily in the same workout, but done across the week is immensely beneficial for the production of things like brain derived neutrophic factor for limiting inflammatory cytokines like IL-6 for promoting anti-inflammatory cytokines like IL-10 provided that exercises of the proper duration and that it's not so intense that you're actually creating damage to the various systems of the body.
原来增加神经元的数量可能并不像我们想象的那样有益。听起来都很不错。更多的神经元，更多的神经元。当然，相比较较少的神经元和失去神经元，更多的神经元肯定更好。但是将新的神经元纳入现有的脑回路实际上对大脑来说是非常具有挑战性的。我确保在工作之后，每周进行五天约一小时的运动，因为这样有助于维持我的整体健康。现在有数百项研究支持这样一个事实：耐力运动和力量训练或肌肉增强训练结合进行，即并不一定在同一次锻炼中进行，但在一周的时间内进行，这对于促进产生脑源性神经营养因子、减少炎症因子（如IL-6）、促进抗炎因子（如IL-10）都是极其有益的，前提是运动的持续时间适当，强度不至于对身体的各个系统造成伤害。

Now, where is the threshold between optimal, sub threshold and detrimental? This is a complicated theme if we don't put some structure around it. So let's put a little bit of structure around it. We already said that about 60 minutes, so 60 minutes plus or minus 15 minutes is going to be optimal for all these health benefits.
现在，最佳状态、亚临界状态和有害状态之间的分界线在哪里？如果我们不在这个问题上加入一些结构，这将是一个复杂的主题。所以让我们在这个问题上加入一点结构。我们已经说过大约60分钟，所以60分钟加减15分钟将是所有这些健康益处的最佳时间。

What about the structure of the actual workouts? Well, we need to address this issue of intensity, a good rule of thumb based on the literature. And I discussed this with Dr. Andy Galpin prior to the strength and hypertrophy in the endurance episodes and the literature that's published in quality peer review journals really points to the fact that approximately 80% of the resistance training you do should be resistance training that doesn't go to what they call failure where you can't actually move the resistance anymore. The other 20% can be of the higher intensity to failure type training.
实际训练的结构是怎样的呢？根据文献，我们需要解决训练强度的问题，一个很好的经验法则。我之前和安迪·加尔平博士讨论过这个问题，在耐力和肌肥大方面的训练中，以及发表在高质量同行评审期刊中的文献都指出，你做的大约80%的阻力训练都不应该达到所谓的失败，也就是你实际上无法再移动阻力了。另外的20%可以是更高强度的到达失败的类型训练。

Now with respect to endurance work, one can build up endurance without having to log long long mileage or extensive mileage in the pool or by running. And that's because there are these other forms of endurance that can build up, for instance, the capillary beds within the muscles building up the capillary beds within the muscles will allow more oxygen utilization within the muscles and thereby will increase your endurance, both of the muscles, but also will improve brain metabolism and the way that the heart functions of cardiovascular function.
关于耐力训练，可以在没有需跑很长距离或在泳池中进行大量训练的情况下增强耐力。这是因为还有其他形式的耐力可以建立，例如，在肌肉内部建立毛细血管，可以让肌肉内的氧气利用更多，从而增加耐力，不仅是肌肉的耐力，还会改善大脑代谢和心脏的功能。

That 80 20 rule of less than failure and work to failure in the resistance exercise regime can be transported or translated to the endurance exercise portion by focusing on that thing that we're familiar with, which is the burn when we're running hard or cycling hard, we'll experience a kind of burning of the muscles that's associated with the lactate system. During the episode on endurance, I pointed out that that burn is not lactic acid, contrary to common belief, it is not lactic acid.
在抗阻运动计划中，不到失败和努力到失败的80/20法则可以运用到耐力运动部分，重点是关注我们熟悉的那种感觉，即在激烈跑步或骑行时感受到的灼热感，我们会体验到与乳酸系统相关的肌肉灼热。在关于耐力的节目中，我指出那种灼热感并不是乳酸，并与常见观念相反，它并不是乳酸。

It's associated with lactate metabolism. And again, about 80% of the endurance work should not incorporate that so-called burn. But if 20% of that work or so, I should say approximately 20% of that work does include the so-called burning sensation, that burning sensation actually triggers the activation of release of certain compounds and molecules from glia, this brain cell type that supports neuron health. And actually, the lactate system is its own form of fuel for the brain. And so there's increasing interest in generating the lactate or pushing past that lactate threshold for small portion, 20% or so of endurance work in order to support brain health and function.
这与乳酸代谢有关。而且，大约80%的耐力训练不应该包括所谓的烧灼感。但如果约20%的训练包括了这种烧灼感，那么这种感觉实际上会触发神经胶质细胞释放某些化合物和分子，这种脑细胞支持神经元健康。实际上，乳酸系统是大脑的一种独立燃料形式。因此，人们越来越关注在耐力训练中产生乳酸或突破乳酸阈值的小部分工作，大约20%左右，以支持大脑健康和功能。

So what does all this all look like as a protocol? Well, as I mentioned before, there's three to two ratio. So maybe you spend 10 weeks or so or 12 weeks or so focusing mainly on endurance work, three workouts per week on endurance work, 80% of those workouts, meaning 80% of the time, you're below that burn threshold, you are not experiencing a burning sensation, but that for 20% of it, you are that based on the scientific data should support lactate metabolism, brain health, et cetera, as well as cardiovascular health and oxygen utilization, all the forms of of endurance that we're aware of.
那么作为一项协议，所有这一切看起来如何呢？正如我之前提到的，有三比二的比例。也许你花费10周或12周主要专注于耐力训练，每周进行三次耐力训练，这些训练中有80%的时间你保持在燃烧阈值以下，没有感受到灼热感，但在剩下的20%中，根据科学数据应该支持乳酸代谢、大脑健康等，以及心血管健康和氧利用等方面，我们所知的各种形式的耐力运动。

And then the other two workouts would involve resistance training, again, with this 80 20 split, where 80% of the work is not to failure and 20% is. And then maybe after 10, 12 weeks, you switch where you start emphasizing strength and hypertrophy work for three of the workouts and endurance work for two of the workouts.
然后另外两个训练将涉及抗阻训练，同样是按照80/20的比例，其中80%的工作不到失败，20% 则会到失败。也许10到12周后，您可以切换重点，三个训练强调力量和肌肉增长工作，而另外两个训练强调耐力训练。

Now, of course, some of you will be able to train six days a week or you'll compulsively need to train seven days a week. If you decide to do that, please be aware that this cortisol threshold is a real thing. So for me, the three to two ratio works out perfectly because I like two full days off a week. When I take those really depends on my schedule and how I'm feeling. Sometimes it's two days in a row, sometimes they're interspersed throughout the week. But in reviewing the scientific literature for those two episodes of the podcast and in talking to people who are really informed in the world of resistance training and endurance training and how that relates to brain health and body health, this seems to be the most rational and grounded protocol.
现在，当然，有些人可以一周训练六天，或者会强迫自己每周训练七天。如果你决定这样做，请注意皮质醇阈值是真实存在的。对我来说，3比2的比例非常完美，因为我喜欢每周有两天完全休息。我在哪天休息取决于我的时间表和感觉。有时是连续两天休息，有时则分散在一周中。但在审查了有关这两集播客的科学文献，并与熟悉抵抗训练和耐力训练以及其与大脑健康和身体健康关系的人交谈后，这似乎是最理性和踏实的方案。

So that's the one that I follow. So on any given day, I finished that work block and I train, I do some sort of resistance or endurance training. I put those on alternate days or different days rather. So we've now talked about the arc that spans all the way from waking to a morning bout of focused work to physical training. I have not mentioned ingesting anything or nutrients. One of the most common questions I get are what should I eat for my brain?
这就是我遵循的方式。所以在任何一天，我完成了工作任务然后训练，做一些抗阻力或耐力训练。我把它们安排在交替的或不同的日子里。所以我们现在已经讨论了从醒来到专注于工作再到体能训练的过程。我还没有提到摄入任何食物或营养素。我经常被问到的问题之一是，为了我的大脑都应该吃些什么？

Well, ironically enough, one of the best things you can do for your brain is do not eat. But of course, we all have to eat sooner or later and eating is wonderful. I absolutely love eating. I even enjoy the mere act of chewing. But the question of what to eat is an important one as it relates to brain health and brain function.
讽刺的是，对大脑最有益的事情之一就是不吃东西。不过，我们毕竟都得吃点东西，而且吃饭是种愉悦的事情。我非常喜欢吃饭。我甚至享受咀嚼的过程。不过，吃什么对大脑健康和功能至关重要。

Before we talk about that, I want to emphasize that training fasted actually has some immediate and long term benefits. Prior to having my lab at Stanford, I was down in San Diego at UC San Diego and had an appointment at the Salk Institute of Biological Studies. I had a colleague there by the name of Sachin Panda. He wrote a wonderful book called the circadian code. He runs a serious biology laboratory focusing on metabolism circadian rhythms and so forth, as well as the effects of fasting. Sachin and his book, the circadian code, describe how engaging in physical exercise while fasted can amplify the effects of that exercise, not just for sake of increasing the percentage of things like body fat burned, etc. But for cellular health, liver health and the health of other organs.
在我们讨论这个问题之前，我想强调一下，空腹训练实际上有一些即时和长期的好处。在斯坦福大学之前，我曾在加州大学圣地亚哥分校和索尔克生物研究所工作。那里有一个叫萨钦·潘达的同事。他写了一本名为《生物钟密码》的精彩书籍。他运行着一个严肃的生物实验室，专注于代谢、生物钟以及禁食的影响等等。萨钦和他的《生物钟密码》一书描述了在空腹情况下参加体育锻炼如何能够加强锻炼的效果，不仅仅是为了增加身体燃烧脂肪等因素。而是为了细胞健康、肝脏健康和其他器官的健康。

So where possible, I do strive to do my workout without eating anything first. However, some days I'm very, very hungry. And so I do ingest water, which contains electrolytes. So that means sodium magnesium potassium for the simple reason that sodium magnesium potassium are required for neurons to function properly. It's part of the way they generate electrical activity. As well ingesting electrolytes, for me can quell hunger. In this point to a whole other topic, we could do another episode on at some point, which is many times people think that their blood sugar is low and actually that's not the case. And frankly, one wouldn't want their blood sugar to be high. You don't want your blood sugar too low, but you also don't want it too high. Very low blood sugar is terrible. But low-ish blood sugar tends to give us a sense of mental clarity and focus related to this adrenaline phenomenon that we talked about earlier.
因此在可能的情况下，我努力不吃东西就开始锻炼。然而，有些天我非常非常饥饿。所以我会饮用含有电解质的水。这意味着钠镁钾，因为钠镁钾是神经元正常功能所必需的。这是它们产生电活动的一部分。饮用电解质对我来说也可以减轻饥饿感。至于这一点，我们可以在某个时候做另一个专题节目，很多时候人们认为血糖低，实际上并非如此。坦率地说，人们也不希望血糖过高。血糖太低也是可怕的。但是略低的血糖倾向于给我们一种与我们之前谈到的肾上腺素现象相关的思维清晰和专注的感觉。

In order to be able to focus on exercise or work or anything else, you need sufficient electrolytes. And so many people find that if they simply ingest some water with salt, maybe a 99 milligram potassium tablet, all of a sudden they feel very mentally clear and able to do physical work and mental work. So what I do is prior to this morning exercise, although it's now late morning in this way, I'm describing it, and typically it does occur late morning, I'll have some water with either so little baby half a teaspoon of sea salt with a 99 milligram potassium tablet. Or these days I'm fond of taking what's called element LMT element. I learned about this from Lex Friedman's podcast. I know many of you are familiar with Lex excellent podcast, excellent scientist. I don't have any business relationship to element. They're not a sponsor of the podcast. But element is a product that essentially contains electrolyte sodium potassium, as well as magnesium malate, which has been shown to offset things like delayed onset muscle soreness. That form of magnesium doesn't make people drowsy. It's not an an axilliotic like some other forms of magnesium and an axilliotic is just one that reduces anxiety.
为了能够集中精力进行锻炼、工作或其他任何事情，您需要足够的电解质。许多人发现，如果他们简单地饮用一些含盐的水，也许加上一颗含99毫克钾的片剂，突然间他们就会感觉精神清晰，能够进行体力和脑力工作。因此，我在今早锻炼之前（尽管现在已经是中午了，我用这种方式描述，通常发生在迟到上午），会喝一些含有极少量海盐或一颗含99毫克钾的片剂的水。或者这些天我喜欢喝一种叫做Element LMT的电解质产品。我是从Lex Friedman的播客中了解到这个产品。我知道很多人都熟悉Lex优秀的播客，他是一位出色的科学家。我与Element没有任何商业关系，他们也不是播客的赞助商。但Element是一种含有电解质钠钾以及镁苹果酸盐的产品，已经被证明可以抵消像延迟性肌肉疼痛这样的问题。这种镁形式不会让人感到昏昏欲睡。它不像其他形式的镁那样具有抗焦虑作用，抗焦虑作用只是指减少焦虑。

So whether or not it's element or whether or not you're just putting a little bit of salt into some water and ingesting that prior to training, that can be an excellent way to ensure that you're able to complete the physical exercise, even though you haven't eaten anything. And I confess some days I will eat a little bit before my workout just because I can't seem to resist eating.
所以无论是元素还是只是在训练前往水里放点盐并摄入，都是确保能完成体育锻炼的绝佳方式。虽然你什么都没吃，但这样做可以保证你完成锻炼。我得承认，有些天我会在锻炼前吃点东西，因为我无法抵制吃东西的诱惑。

I want to mention the use of stimulants before physical training. This has certain benefits and certain drawbacks. The benefits are sometimes it can facilitate motivation because things like caffeine can increase the release of dopamine, can increase the release of epinephrine, can reduce that adenosine level in the bloodstream. So some people use caffeine before training in ways that benefit them. It can also increase fat oxidation and kind of fat metabolism and things if that's your goal. I am not a particular fan of ingesting stimulants before training, because of a whole set of problems associated with most forms of stimulants and a form of energy drinks, etc. I am not a fan of energy drinks. I did a decent portion of a previous episode on food and mood on energy drinks and some of the detrimental things they contain.
我想提一下在进行体育训练之前使用兴奋剂的问题。这种做法有一定的好处和一定的缺点。好处是有时它可以促进动力，因为像咖啡因这样的物质可以增加多巴胺的释放，增加肾上腺素的释放，降低血液中的腺苷水平。因此，有些人在训练前使用咖啡因等物质以获益。如果你的目标是增加脂肪氧化和脂肪代谢，那么它也可以实现这个目标。我个人不太喜欢在训练前摄入兴奋剂，因为大多数形式的兴奋剂以及能量饮料等产品都存在一系列问题。我也不喜欢能量饮料。我在以前的一集节目中谈过关于食物和情绪以及能量饮料的问题，其中一些有害物质的问题。

Rather, I try and train simply by ingesting the caffeine sources I mentioned before, goiusa, mate, some electrolytes, some water. Occasionally I'll have an espresso or a cup of coffee before I train. And on rare occasions, I should emphasize rare occasions. If I really need help increasing my motivation or I decide I want to push extremely hard, I will ingest something like alpha-GPC. Alpha-GPC supports the release of a neuromodulator called acetylcholine. So 300 milligrams of alpha-GPC has been shown to increase physical performance, but also cognitive performance. Some people might not be interested in ingesting anything to improve their physical performance or anything at all, but they might be addressing how they can improve cognitive performance and focus. And alpha-GPC is a non-stimulant way to approach that. Again, definitely check with your doctor before taking anything or stopping to take anything.
相反，我尝试简单地通过摄入我之前提到的咖啡因来源来训练，比如goiusa、茶叶、一些电解质和一些水。我偶尔会在训练前喝一杯浓缩咖啡或一杯咖啡。并且只在极少数情况下，我强调是非常罕见的情况下。如果我真的需要帮助提高动力，或者决定要极端努力，我会摄入像α-GPC这样的东西。α-GPC支持一种叫乙酰胆碱的神经调节物质的释放。据显示，300毫克α-GPC已被证明可以提高体能表现，同时也提高认知能力。有些人可能对摄入任何东西来提高体能表现或其他方面都不感兴趣，但他们可能在寻找如何提高认知表现和专注力。α-GPC是一种非兴奋剂的方式来实现这一点。再次强调，在服用任何药物或停止服用任何药物之前一定要请教医生。

But alpha-GPC has been shown in various studies to improve cognitive performance. And in people who have age-related cognitive decline, there have been some positive benefits reported in quality peer-reviewed journals. If you want to explore those references, please go to examine.com. Go please put in alpha-GPC, go to the human effect matrix, and there you can find details of those studies, references to PubMed, etc.
但是已经在各种研究中表明，α-GPC可以改善认知表现。在年龄相关认知衰退的人群中，有一些积极的好处已经在高质量的同行评议期刊中报道。如果您想探索这些参考资料，请访问examine.com。请搜索α-GPC，进入人类作用矩阵，您可以在那里找到这些研究的详细信息，以及对PubMed的引用等。

So let's talk about food timing first. As I mentioned, I eat my first meal sometime around noon plus or minus an hour for the reasons we've discussed. The volume of food is also important. If you eat a large volume of anything, because it diverts blood to your gut, you will feel lethargic and you will have less blood going to your brain. That seems like a simple and trivial fact. But if you want to be able to think, you can't ingest large volumes of anything into your gut. So the discussion about what foods give you energy is kind of moot if you eat enormous volumes of that food. Now, the volumes are going to depend on you and your needs and your activity levels. I'm going to discuss what I do in terms of food content, but I'm not going to discuss food volume.
那么让我们先谈谈饮食的时间安排。正如我提到的，我通常在中午左右吃第一顿饭，时间上加减一个小时，这是基于我们讨论过的原因。食物的份量也很重要。如果你吃了大量的任何东西，因为它会转移血液到你的肠道，你会感到昏昏欲睡，而且大脑接收的血液也会减少。这似乎是一个简单且微不足道的事实。但如果你想清晰地思考，就不能让大量的食物进入你的肠道。所以关于哪些食物给你能量的讨论有点无意义，如果你吃了大量那种食物。现在，份量会取决于你的需求和活动水平。我将讨论我对食物成分的选择，但不会讨论食物的份量。

I sort of know where that mostly full, like 80% full line is, and I usually eat a little bit past that frankly. And I'm able to maintain a decent degree of alertness into the afternoon. And that's my goal. And I think that's the goal of most people to not work out in the morning or do some work and then just collapse into a slumber that lasts all afternoon, but to be able to generate alert, calm, focus states throughout the day.
我大概知道那个差不多满的、大概80%满的界限在哪里，通常我会吃得比那还要多一点。我能保持一定程度的警觉感直到下午。这就是我的目标。我想这也是大多数人的目标，不是早上就消耗精力或者做点事情然后整个下午都陷入沉睡，而是能够在全天保持清醒、平静、专注的状态。

So for lunch, I do emphasize slightly lower carbohydrate or low carbohydrate intake for the simple reason that adrenaline and dopamine and their associated neuromodulators are going to support alertness. So for me, I fast up until about noon, then I eat a lunch that consists of some sort of protein thing like some meat or some chicken or some salmon and some vegetables, etc. And if I've exercised previously, which I do as I mentioned five days a week, then I will ingest some starches, all in just some bread or bread, excuse me, or rice or oatmeal and butter and nuts and things like that, I will consume the various food groups, as they say. But I will keep the total amount of carbohydrate a little bit on the low side. Or if I haven't trained, I won't have any carbohydrate at all. Not because I'm ketogenic, not because I'm anti-carbohydrate, not because I'm on a pure carnivore diet far from it, but because starches cause the release of serotonin in the brain and lend themselves to a state of sleepiness.
所以对于午餐，我确实强调略低碳水化合物或低碳水化合物摄入，原因很简单，肾上腺素、多巴胺及其相关的神经调节物质将支持警觉状态。因此，对我来说，我会一直保持禁食直到中午左右，然后吃午餐，午餐包括一些蛋白质食物，比如一些肉、鸡肉、三文鱼和一些蔬菜等。如果我之前锻炼过，正如我前面提到的那样，我会摄入一些淀粉类食物，比如面包、米饭、燕麦、黄油、坚果等，我会摄入各类食物，但我会保持碳水化合物总量略低。或者如果我没有锻炼，我将不摄入任何碳水化合物。并不是因为我进行生酮饮食，也不是因为我抗碳水化合物，更不是因为我坚持纯肉食饮食，相反，是因为淀粉会在大脑释放5-羟色胺，导致嗜睡状态。

Now I should mention that about 25% of individuals have genes that encode for enzymes that allow them to eat large amounts of carbohydrate and not suffer from this lethargy, this kind of sedation from carbohydrates. But I don't have that gene. And so for me, eating a noon-ish meal that is not enormous, but is decent in size, but that is mainly protein, healthy fats, and low-ish carbohydrates or no carbohydrates is what allows me to achieve heightened states of alertness throughout the day, which is what I need for my purposes. Just knowing that meats and nuts support alertness provided you don't eat too much of them, that vegetables are healthy for us and therefore we should eat them. And I happen to like them as well. And that carbohydrates tend to have a kind of sedative light quality to them. That should help you kind of guide your food choices in an intelligent way that's grounded in the scientific literature as it relates to alertness. Now what about components of foods that are not about alertness but are about mood?
现在我应该提到，大约25%的人有编码能让他们摄入大量碳水化合物却不会感到倦倧、昏昏欲睡而产生这种酶的基因。但我没有那种基因。所以对我来说，吃一个中午时分的餐食，不是很大份，但体量适中，主要由蛋白质、健康脂肪和低碳水化合物甚至无碳水化合物组成，可以让我全天保持高度警觉的状态，这正是我所需要的。了解肉类和坚果有助于保持警觉，只要不吃得过多，蔬菜对我们有益，因此我们应该吃。我碰巧也喜欢它们。而碳水化合物往往具有一种使人昏昏欲睡的轻微质量。这应该帮助你以一种以警觉性为基础的智慧方式来指导你的食物选择，这种方式基于科学文献与警觉性相关。那么，除了与警觉性有关的食物成分外，与情绪有关的食物成分呢？

We did an entire episode on mood and food and it's very clear based on now dozens of studies that ingesting sufficient levels of omega-3 fatty acids is going to support healthy mood and even can act as an anti-depressant. More than a dozen studies have shown that ingesting at least 1000 milligrams per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression. And if you're somebody who requires prescription antidepressants, prozac, so aloft, etc. It can allow people to take lower doses of those medications, which in many cases is a positive thing or a good thing to do because of the side of profiles that many of those drugs carry. So I find these data remarkably compelling.
我们在情绪和食物这一集中详细讨论了，现在基于数十项研究非常明显地表明摄入足够水平的欧米茄-3脂肪酸将支持健康的情绪，甚至可以作为一种抗抑郁药。超过十几项研究表明，每天至少摄入1000毫克的EPA形式的必需脂肪酸对缓解抑郁症与处方抗抑病药物一样有效。如果你是需要处方抗抑药物，像是百忧解，氟西汀等人，这可以让人们减少用药剂量，而在许多情况下，这是一件积极的事情或一个好事因为许多这些药物带有副作用。因此，我觉得这些数据非常令人信服。

I mean here we have a food or a substance from food that can improve our mood and our sense of well-being and it does that by way of increasing certain neuromodulators in the brain in particular dopamine but also some other related neuromodulators. So if you're eating fatty salmon regularly, if you're eating krill regularly, meaning if you're a whale, if you're ingesting foods that tend to have a lot of omega-3s, you probably don't need to supplement with omega-3. Most people are not ingesting sufficient levels of omega-3s. And I'm certainly one of those people despite an effort to eat good foods and whole foods, etc. and unprocessed foods. I've made the choice to ingest at least 1000 milligrams per day of EPA. I do that in the form of fish oil and EPA-DHA combination fish oil.
在这里我指的是一种食物或食物中的物质，可以改善我们的心情和幸福感，它通过增加大脑中特定的神经调节剂来实现这一点，特别是多巴胺，还有一些其他相关的神经调节剂。所以，如果你经常吃肥美的鲑鱼，如果你经常吃磷虾，也就是说，如果你是一只鲸鱼，如果你摄入那些富含Ω-3脂肪酸的食物，你可能不需要额外补充Ω-3脂肪酸。大多数人摄入的Ω-3脂肪酸水平都不足。尽管我努力吃健康食品、整个食物等不经加工的食品，但我已经选择每天至少摄入1000毫克的EPA。我是通过鱼油和EPA-DHA组合鱼油的形式来摄入的。

But the threshold of 1000 milligrams is not 1000 milligrams of fish oil. It's 1000 milligrams of EPA. Now for those of you that don't want to consume fish oils and prefer to get your omega-3s from non-animal sources, there are non-animal sources, various forms of algae, etc. You can just look that up online and you should be able to find that. There are also a number of foods that include these essential omega-3s. We did an episode on food-amood where I go into more detail than you could ever want on that as well as some additional recommendations. We also did an episode on thyroid function, this hormone that's important for metabolism. And that pointed to the importance of getting sufficient iodine, which you should naturally get from the salts you're ingesting, provided you're ingesting enough salt.
但是1000毫克的阈值并非指鱼油的1000毫克，而是指EPA的1000毫克。如果你不想摄入鱼油，而想从非动物来源获取Omega-3，那么也有各种藻类等非动物来源。你可以在网上查找，应该能找到。也有许多食物含有这些必需的Omega-3。我们在Food-ama的一集中详细讨论了这一点，同时提供了一些额外的建议。我们还做过一集关于甲状腺功能的节目，讨论了对新陈代谢重要的激素。这表明获得足够的碘很重要，碘通常应该从你摄入的盐中获得，前提是你摄入了足够的盐。

I'm not somebody who eats a lot of kelp, but or seaweed, although I don't mind the taste of seaweed, I don't ingest it regularly, but ingesting sufficient selenium or selenium has been shown to be important for proper thyroid production and thyroid function, which is why I tend to eat a few Brazil nuts each day typically with my lunch or sometimes before my workout. It doesn't really matter. The point is that the volume of the amount, the content, and indeed the ratios of protein to vat to carbohydrates are going to impact how you feel and they're going to impact your brain health. And of course, the timing, we know that allowing periods of 12 hours or more each 24 hour cycle where you're not ingesting anything is beneficial for your brain and body health.
我不是一个经常吃海带或海藻的人，虽然我不介意海藻的味道，但我不经常摄入它。但摄入足够的硒已被证明对于正确的甲状腺产能和功能非常重要，这就是为什么我通常每天会吃几颗巴西坚果，通常是和午餐一起吃，有时是在锻炼前吃。重要的是摄入量的多少，以及蛋白质、脂肪和碳水化合物的比例会影响你的感觉和大脑健康。当然，时间点也很重要，我们知道每24小时里至少允许12小时不摄入任何食物有利于大脑和身体健康。

That's what such impanda and his colleagues work has shown over and over again in these quality studies. So when people ask me, you know, what should I eat for my brain? More often than not, it's really a question of how you're structuring your day when you're eating for the first time, how long you're allowing yourself to fast each 24 hour cycle. And also, whether or not you're getting sufficient omega three is whether or not you're getting sufficient selenium to support things like thyroid function, which has an impact both on the metabolism of the body, but also the metabolism in the brain. And when I say metabolism, I don't just mean burning energy, I actually mean the rebuilding of things.
这就是像艾潘达和他的同事在这些质量研究中一再显示的内容。所以当人们问我，你知道，我应该吃什么才能让我的大脑更健康吗？很多时候，这实际上是关于你是如何安排你的饮食习惯的，你在第一次进食时吃些什么，你每日是否让自己进行足够长时间的禁食。而且，你是否摄入足够的欧米茄三脂肪酸，是否摄入足够的硒来支持像甲状腺功能这样的事物，这会影响身体的新陈代谢，也会影响大脑的新陈代谢。当我说新陈代谢时，我不只是指燃烧能量，实际上是指事物的重建。

So in the episode on growth hormone and thyroid hormone, we talked about how metabolism means not just the breakdown of fats and carbohydrates, but also the building up the repair of muscle tissue, the repair of bone, the reinforcing of bone and the repair and the buildup of brain tissue. And so those are the things that I emphasize because they're so strongly supported by the scientific data done in mice studies done in humans. And basically, there's a lot of biochemical evidence that supports everything that I just described along the lines of health and well-being. I'd be remiss if I didn't mention hormones.
因此，在关于生长激素和甲状腺激素的这一集中，我们谈到代谢并不仅指脂肪和碳水化合物的分解，还包括肌肉组织的修复建设、骨骼的修复加固，以及大脑组织的修复建设。这些是我强调的重点，因为它们在小鼠研究和人类研究中得到了强有力的科学支持。基本上，有许多生化证据支持我刚刚描述的所有与健康和幸福相关的事物。如果我没有提到激素，那就是我的疏忽了。

Hormones have broad effects on the body and brain. We did an entire month on hormones. If you want to hear about any of those hormones in detail, we talked about testosterone and optimizing testosterone, estrogen, etc. The sex steroid hormones, which include testosterone and estrogen, which of course are present in varying ratios, but in both men and women and in kids, they are manufactured from cholesterol. We hear about cholesterol is this terrible thing, but they are actually made from cholesterol. And so if you don't get sufficient levels of cholesterol, that can be problematic for your hormones and that can be problematic for your brain and your body health.
激素对于身体和大脑有广泛影响。我们过去一个月一直在讨论激素。如果你想详细了解任何一种激素，我们讨论了睾酮、优化睾酮、雌激素等等。性类固醇激素包括睾酮和雌激素，它们在男性、女性和儿童体内的比例各不相同，但无论如何都是从胆固醇制造的。我们常听到有关胆固醇的负面言论，但实际上这些激素是由胆固醇合成的。因此，如果你的胆固醇水平不足，这可能会影响你的激素水平，进而对你的大脑和身体健康构成问题。

So without going into too much detail, I'll just point to a couple of things that I do that at least from my blood work and from my subjective experience have been very beneficial for me that some of you might want to consider. First of all, I am not shy about my love for butter. I will eat pads of butter directly. I believe if people are going to eat cheese without a cracker, I will eat butter without a cracker. Butter is high in cholesterol, so I don't eat a ton of it, but at least for me and for my lipid profiles, it's fine. Butter has cholesterol, which is a precursor to the sex steroid hormones, and men and women need testosterone and estrogen in order to feel good and to be able to think. You do not want your estrogen too low or your testosterone too low. So I eat butter in order to ensure that I get sufficient cholesterol.
因此，我不会详细展开讨论，而只是指出一些我做过的事情，根据我的血液检查和主观体验，这些事对我非常有益，也许有些人会考虑。首先，我不会隐瞒我对黄油的喜爱。我会直接吃黄油片。我相信如果人们可以不加饼干就吃奶酪，那我就可以不加饼干就吃黄油。黄油富含胆固醇，所以我不会吃很多，但至少对我和我的血脂数据来说，这没问题。黄油中含有胆固醇，这是性激素前体，男性和女性需要睾酮和雌激素来保持良好状态和正常思考。你不希望你的雌激素太低或睾酮太低。因此，我吃黄油确保我摄入足够的胆固醇。

Butter also has some other things that are beneficial, various small fatty acids that are interesting in terms of their effects on metabolism, etc. You can look those up, the benefits of butter. But again, volume is important. You can't overdo it. Costello incidentally loves butter as well. Along the lines of hormones and testosterone, I get a lot of questions about this. I think because a lot of online communities are sort of obsessed with testosterone. And I just want to emphasize that, yes, having sufficient levels of testosterone is vitally important for brain function and having sufficient levels of estrogen will allow your brain to actually function. It turns out that estrogen is one of the main ways in which the brain maintains longevity and maintains its ability to think. So we should all be seeking optimal testosterone levels for ourselves, both testosterone and estrogen.
黄油还含有一些其他对健康有益的成分，其中包括一些有趣的小分子脂肪酸，对新陈代谢等方面有影响。你可以查阅相关资料，了解黄油的益处。但是同样重要的是适量食用。不可贪多。顺便一提，卡斯特洛也非常喜欢黄油。关于荷尔蒙和睾酮，我经常收到很多问题。我想是因为很多在线社区对睾酮非常着迷。我想强调的是，确保充足的睾酮水平对大脑功能至关重要，而充足的雌激素水平也能让大脑正常工作。事实证明，雌激素是大脑保持长寿和思考能力的主要途径之一。因此，我们都应追求最佳的睾酮水平，对于自己来说，同时也要注意雌激素水平。

And many of the things that we've discussed up until now morning sunlight, exercise, fasting, those can support testosterone and estrogen in meaningful and positive ways. I get a lot of questions about hormone optimization. We did an entire month on this topic. We did an entire episode on testosterone and estrogen optimization. I just want to briefly highlight two things that could be relevant. And then if you want more details, please go see that episode. The first is that testosterone can exert its various functions only in its unbound form, free testosterone. We all make a particular binding protein called sex hormone binding globulin that essentially binds up testosterone prevents it from being free. This sounds like a terrible thing, but actually it's a good thing because it allows testosterone to be transported to the various tissues, including the brain, where it can exert its various functions.
到目前为止，我们讨论过的许多事物，如早晨阳光、运动、禁食，都可以以有意义且积极的方式支持睾酮和雌激素。我收到很多关于激素优化的问题。我们以这个话题做了一个整月的节目。我们还专门讨论了睾酮和雌激素的优化。我只想简要提及两点可能相关的内容。如果您想了解更多细节，请查看那一集。首先，睾酮只有在其游离形式（即游离睾酮）时才能发挥其各种功能。我们都会产生一种特定的结合蛋白，称为性激素结合球蛋白，它基本上会结合睾酮，阻止其游离。这听起来像是一件糟糕的事情，但实际上这是一件好事，因为它使睾酮能够被输送到各种组织，包括大脑，在那里它可以发挥各种功能。

For those that have lower than desired levels of testosterone or too much sex hormone binding globulin, it turns out that 400 milligrams per day of something called tongue got Ali, which is a form of ginseng can actually help increase levels of free testosterone. Many people experience a positive subjective effect and some objective effects as well, meaning increases in free testosterone when they do blood analysis. There are some data on that, not a ton in the peer reviewed literatures. And again, always approach these with a sense of caution and definitely talk to your doctor. If you want to learn more about that, you can go to examine.com. There's a lot of information there listed about that. The other compound that's relevant both to men and women or I should say people that are trying to optimize testosterone and or estrogen is fedogia. Fidoge agrestis is a actually an herb that increases the levels of what's called luteinizing hormone. Luteinizing hormone is a hormone that's released from the hypothalamus within the brain that travels to the gonads, either the ovaries or the testes to stimulate the release of estrogen or testosterone.
对于那些睾丸素水平不理想或性激素结合球蛋白过高的人来说，每天吃400毫克一种叫做东革阿里的东西实际上可以帮助增加游离睾丸素水平。许多人体验到了正面的主观效果，也有一些客观效果，也就是说，当他们进行血液分析时，会发现自由睾丸素水平增加了。关于这方面还有一些数据，但同行评审的文献中并不多。再次强调，总是要谨慎对待这些东西，一定要和医生进行沟通。如果想了解更多信息，可以访问examine.com，在那里有很多相关的信息。另一种对于想要优化睾丸素或雌激素水平的男性和女性，或者我应该说想要优化睾丸素或雌激素水平的人来说，关键的化合物是非洲迟序草。非洲迟序草是一种草药，可以增加所谓卵泡刺激素水平。卵泡刺激素是一种释放自脑部下丘脑的荷尔蒙，它传送到生殖腺，即卵巢或睾丸，来刺激雌激素或睾丸素的释放。

And fedogia agrestis has been shown, albeit in a limited number of studies to increase levels of luteinizing hormone and thereby levels of testosterone and estrogen in ways that some people find beneficial. So I just want to mention those too. And again, if you want a lot more information about hormone optimization, please see the episodes on hormone optimization. A key aspect to the midday meal, if you want that meal to benefit you is to take a brief walk afterwards. It turns out that brief walks of five to 30 minutes after ingesting food can accelerate metabolism and actually can accelerate and improve nutrient utilization, which is essentially the same as metabolism. But nonetheless, that's something that I do after I finish my noon meal, I do force myself to stand up and go outside and take a brief walk. That also gets me again into optic flow. It also has another benefit, which is that I am giving my brain and thereby my body more information about light and time of day, which is always better than less information about light and time of day. Much of our circadian rhythm and our health rhythms and all of our cognitive rhythms, etc. are supported by our cells knowing where they are in time.
一些研究表明，野生地榆可以提高黄体生成素的水平，从而增加睾酮和雌激素的水平，某些人认为这对健康有益。我想提一下这一点。如果想了解更多关于激素优化的信息，请查看有关激素优化的节目。 如果你希望午餐能为你带来好处，关键是在餐后稍作散步。事实证明，在饮食后进行5至30分钟的轻松散步可以加速新陈代谢，实际上可以加速并改善营养物质的利用，这本质上就是新陈代谢。无论如何，这是我在结束午餐后做的事情，我会强迫自己站起来出去散步。这也让我再次进入视觉流。另外，这也有另一个好处，那就是我给予我的大脑和身体更多关于光线和时间的信息，这总是比少得多的光线和时间信息更好。我们的生理节律、健康节律以及认知节律等很大程度上由我们的细胞知道它们目前所处的时间来支持。

And light is the primary zeitgäber, that's German for timekeeper, is the primary way in which the body learns information or about what function should be turned on and what function should be turned off. So getting that morning light pulse, but then also leaving the house or apartment or workplace and getting out for a few minutes after lunch is beneficial for metabolism, beneficial for nutrient utilization and beneficial for all the organs and tissues of the body, because you're getting that outside light exposure.
而光线是主要的“时钟”信号源，也就是主要的身体时间调控器，是身体学习信息的主要途径，包括哪些功能应该启动，哪些功能应该关闭。因此，早晨接收一定量的光线刺激十分重要，同时在午餐后出门几分钟也有益于新陈代谢，有益于营养利用，有益于全身所有器官和组织，因为你会接受到外界光线的照射。

Now, I'd like to shift our attention towards science supported protocols that increase the effectiveness in our performance in everything. And by everything, I mean sleep, I mean physical performance, I mean mental performance, I mean less anxiety, all the things, truly all the things. And that is something called non-sleep deep rest. Non-sleep deep rest or NSDR is an acronym that I coined as an umbrella term to encompass many protocols that all have been shown in one form or another to support better brain and body function. Now, these protocols have names that you've heard before, things like meditation, things like yoga nidra and things like hypnosis. All of these protocols and these activities, however, share something in common, which is they involve a deliberate and directed shift in one state. And the shift tends to be toward a state of deeper relaxation.
现在，我想把我们的注意力转向通过科学支持的方法来增强我们在各方面的表现效果。我所说的一切，包括睡眠、身体表现、心理表现、减少焦虑等等，真的是所有事情。这被称为非睡眠深度休息。非睡眠深度休息或NSDR是我创造的一个首字母缩略词，用来概括许多协议，这些协议在某种程度上已经被证明可以支持更好的大脑和身体功能。现在，这些协议拥有你们之前听过的名字，比如冥想、瑜伽妮德拉和催眠等。然而，所有这些协议和活动都有一个共同点，那就是它们都涉及到一个有意识且有目的的状态转换。这种转换往往是朝着更深度放松的状态。

We certainly don't have time now to dissect out the literature on all of these. There is ample literature. I should say there is robust and ample literature supporting the fact that a regular meditation practice is beneficial. But meditation itself has many forms, transcendental meditation, loving kindness meditation, third eye meditation, walking meditation, yoga nidra is a practice I've talked about many times before, which involves simply lying down. It doesn't involve any movement, no down dogs or updogs or anything. It just involves lying on your back and doing some specific long exhale breathing.
我们现在肯定没有时间来剖析所有这些文献。相关文献是极其丰富的。我应该说，有大量而有力的文献支持着定期冥想的益处。但冥想本身有许多形式，如超越冥想、慈悲冥想、第三眼冥想、行禅等。瑜伽娜伦德拉是一个我以前多次提到过的练习，它只是简单地躺下来。它不涉及任何运动，没有下犬式或仰狗式或任何其他动作。它只涉及仰卧并进行一些具体的长呼气呼吸。

There are a lot of yoga nidra scripts out there that are quite good. But there's one NSDR type protocol that has been shown by the greatest number of scientific studies to promote not just states of deep relaxation, not just states of heightened focus, but also to accelerate plasticity and learning within the brain. And that's hypnosis. And I've become increasingly excited and interested in hypnosis as a tool and not just a tool of any kind, but a tool that really can be directed toward particular goals and outcomes. And I think that's really what sets hypnosis apart as an NSDR, non-sleep depressed protocol from things like naps or things like yoga nidra or things like meditation.
有很多很不错的瑜伽nidra脚本。但是有一种NSDR类型的方案已经被最多的科学研究证明能够促进不仅是深度放松状态，不仅是高度集中状态，而且还能加速大脑的可塑性和学习。那就是催眠。我对催眠作为一种工具变得越来越兴奋和感兴趣，这不仅仅是任何一种工具，而是一种能够真正用来达到特定目标和结果的工具。我认为这正是催眠作为一种NSDR，非睡眠抑制协议与小睡或瑜伽nidra或冥想等事物的区别所在。

And I certainly believe and understand that meditation naps in yoga nidra can be directed toward less anxiety, etc. But hypnosis is unique in that it's very directed. The essence of hypnosis is for the person you to guide your brain toward a particular outcome or change. So I'd like to point out a particular resource. It's a completely zero cost resource, which is reverie.com. That's R-E-V-E-R-I dot com, reverie.com. Obviously, is a website where there are links to an app that's available in Apple and Android. This is a hypnosis app. But this isn't just any hypnosis app. This is a hypnosis app that contains multiple hypnosis protocols that are all backed by very high quality signs.
我确实相信和理解冥想小睡在瑜伽妮德拉中可以指向减少焦虑等方面。但催眠的独特之处在于它是非常具有指导性的。催眠的本质是让你指导你的大脑朝着特定的结果或改变去发展。所以我想指出一个特定的资源。这是一个完全免费的资源，就是reverie.com。这是一个网站，其中有链接到一个可以在苹果和安卓上下载的应用程序。这是一个催眠应用程序。但这不仅仅是一个普通的催眠应用程序。这是一个包含多种催眠协议的应用程序，所有这些协议都得到了非常高质量的支持。

The signs was done by my colleague and our associate chair of psychiatry at Stanford School of Medicine that David Spiegel is responsible for that work. I'm not associated with that scientific work. They've examined what brain areas get activated during hypnosis, what the outcomes are for various hypnosis protocols. And within reverie, you will find hypnosis protocols for enhancing your focus, enhancing creativity, reducing pain, getting better at sleeping, reducing anxiety. Most of these are about 10 or 15 minutes long.
这项研究是由我们斯坦福医学院的一位同事和精神病学副主任完成的，他们证实了大卫·斯皮格尔负责该研究。我与那项科研工作无关。他们研究了在催眠过程中哪些脑区被激活，不同催眠方案的结果如何。在幻想中，您可以找到改善注意力、创造力、减轻疼痛、改善睡眠、减轻焦虑的催眠方案。大多数方案持续约10到15分钟。

Some of them are extremely brief, one minute long. They have a one minute hypnosis that you can do. Those one minute hypnosis scripts work best if you've been doing the 10 and 15 minute ones regularly or semi regularly. It's a really wonderful resource for which there is a lot of peer reviewed published data. One study I'd like to emphasize in particular is Jiang et al, J-A-I-A-N-G, that is a reference you can find on the reverie.com website under our research. And the title of this paper is Brain Activity and Functional Conactivity Associate with Hypnosis. And it was published in the journal Cerebral Cortex.
其中一些非常简短，只有一分钟长。它们有一个你可以做的一分钟催眠。如果你定期或半定期地进行10和15分钟的催眠，那些一分钟的催眠剧本会起到最好的效果。这是一个非常棒的资源，有许多经过同行评审的已发表数据支持。我特别想强调一项研究，即江等人，J-A-I-A-N-G，你可以在reverie.com网站上找到这个引用。这篇论文的标题是“与催眠相关的脑活动和功能性连接”，发表在《大脑皮层》期刊上。

What this paper essentially shows is that specific areas of our brain that are involved in executive function, which is associated with our ability to focus, as well as what's called the default mode network, which is sort of the way that your brain idols does your brain tend to idle at a level of high anxiety or calm, as well as activation of a brain area called the insula. That's I-N-S-U-L-A. The insula is extremely interesting. Hypnosis has been shown to activate the insula, which can enhance our sense of interoception, our sense of internal state, which might sound like a annoying thing. You don't want to be thinking about your heartbeat or your breathing. But what's really interesting about hypnosis is that it increases areas of the brain that are responsible for deep relaxation, focus, and self-awareness, this interoception simultaneously. And that's very unusual compared to other states and other states of any kind.
这篇论文的核心内容是，我们大脑中特定的区域参与执行功能，这与我们的注意力集中能力有关，以及所谓的默认模式网络，这是你的大脑在高焦虑或平静状态下空闲活动的方式，以及大脑区域insula的活跃。insula的I-N-S-U-L-A。insula非常有趣。已经证明催眠可以激活insula，这可以增强我们的体内感知，即我们的内在状态感知，这听起来可能有些烦人。你不想去想着自己的心跳或呼吸。但是关于催眠真正有趣的地方在于，它增加了负责深度放松、注意力和自我意识的大脑区域，同时提高了这种内在感知。这与其他状态以及任何其他状态相比是非常不同寻常的。

So I've made it a practice, a daily practice, in fact, that after lunch and after this walk, I do a brief 10-minute hypnosis script. Because of what I found is that in contrast to naps and in contrast to other forms of NSDR, it really allows me to enter a state of deep relaxation, but also to then exit that state in a very focused and deliberate way that allows me to lean into my afternoon in an alert way, in a way that I can function and do mental work and interact with people, etc. So there's no brain fog, there's no grogginess.
所以我已经养成了一个习惯，实际上是每天的习惯，在午饭后和散步后，我会做一个简短的10分钟催眠脚本。因为我发现，与小睡或其他形式的NSDR相比，这确实让我进入了一种深度放松的状态，但同时也可以以非常专注和有目的的方式退出这种状态，这让我能够警觉地迎接下午，以一种清醒的方式工作、思考、与人交流等。所以没有脑雾，没有昏昏欲睡的感觉。

And I want to emphasize that the hypnosis that I'm referring to here and that reverie provides is not stage hypnosis. This isn't you being programmed to squawk like a chicken or do anything against your will. This is you teaching your brain how to access these focused, relaxed, interoceptive states. This is also an extremely valuable aspect to hypnosis because it can increase plasticity, the brain's ability to change in response to experience. It's essentially opening up pathways that allow you to change your brain in the ways that you want. And it's very directed toward particular outcomes.
我想强调的是，我在这里提到的催眠和幻想提供的不是舞台催眠。这不是让你像鸡一样咯咯叫或做任何违背你意愿的事情。这是你教导你的大脑如何进入这些专注、放松、内部感知状态。这也是催眠中极其有价值的一方面，因为它可以增加可塑性，也就是大脑根据经验进行改变的能力。实质上，它是打开通道，让你以希望的方式改变大脑。而且它非常针对特定的结果。

So I am, and as you can probably tell, I'm very enthusiastic about hypnosis as an optimal NSDR protocol. And so I do that every single day. There are days that I don't manage to do it for whatever reason, I forget or interference from email or etc. But that is essentially how I enter my early afternoon. I do this post lunch post walk NSDR in the form of a reverie hypnosis. Again, a completely zero cost resource to you. There are excellent data. All those data can be found on the reverie site. And you can also learn a lot more about hypnosis and what sorts of hypnosis protocols might be optimal for you.
因此，正如你可能已经注意到的那样，我对催眠作为最佳NSDR协议充满热情。所以我每天都这样做。有些日子我由于各种原因无法做到，可能会忘记或受到电子邮件的干扰等等。但这基本上是我如何进入午后的状态。我会进行午餐后散步后的NSDR，以幻想催眠的形式。再次强调，这对你是完全免费的资源。有很多优质的数据，这些数据可以在幻想网站上找到。你还可以了解更多关于催眠以及哪种催眠协议可能对你最有益的信息。

So if you are looking for a science back zero cost, very effective tool for getting better at focusing better at sleeping, better at all the things that I believe people want. I do believe that is the best tool that one can access at this point in time. So then after I exit hypnosis, usually you have costal a little scratch behind the ear. And then I make sure that I hydrate hydration again is vitally important for brain function. It's vitally important for all bodily functions. And I often forget to do it. So I've just sort of linked the drinking of water to my hypnosis practice as soon as I'm done, I hydrate. And then I tend to focus on another work about. So this would be for me some time around 2 30 or 3 o'clock in the afternoon when normally I would be quite sleepy and passing out. However, the protocol of shifting my morning caffeine to 90 minutes, two hours after waking as well as the use of this hypnosis protocol has really allowed me to move through the afternoon in a way that I don't experience that dip in energy. Every once in a while, I'll feel kind of sleepy or kind of out of it. But I've been really pleasantly surprised at the extent to which one can avoid that afternoon dip if you do certain things properly prior to the arrival of 2 or 3 p.m.
因此，如果你正在寻找一种科学支持的零成本、非常有效的工具来帮助你在专注、睡眠以及其他方面变得更好，我相信这是人们想要的最好工具。我相信这是目前可以获得的最好的工具。所以在我退出催眠后，通常你会感觉到耳后有点痒。然后我会确保补充水分，水分补充对大脑功能至关重要，对身体功能也至关重要。我经常忘记这一点。所以我已经将饮水与我的催眠实践联系起来，一旦完成，我就会喝水。然后我会专注于另一项工作。对我来说，这个时候大约是下午2点30分到3点，通常我会感到很困倦，几乎要睡着了。然而，将早晨的咖啡因转移到醒来90分钟到2小时后，以及使用这种催眠协议，实际上让我能够在下午进行活动，不会出现能量下降的情况。偶尔我会感到有些困倦或不适，但我对于在下午2至3点之前正确做某些事情可以避免下午能量下降的程度感到惊讶。

Now, if you're a napper and you want a nap, no big deal. Naps can be wonderfully beneficial. Here are the rules around napping according to the sleep science. Stanford has an excellent sleep clinic. I consulted with Jamie Zeitzer, my colleague in the Stanford sleep laboratory, as well as Matt Walker out at Berkeley, whose name I'm sure most of you are familiar with wrote this wonderful book Why We Sleep. Naps should be 90 minutes or less. And 20 minute naps are fine, but not longer than 90 minutes. And there are essentially two varieties of people, people for whom napping interferes with falling asleep later that night and staying asleep. And people for whom the nap does not interfere. You have to decide who you are. And if you're somebody who can nap and not have any trouble falling asleep and staying asleep later that night, well, by all means nap, just make it 90 minutes or less again, these 90 minute cycles are really a vital constraint that we should all obey. If it's 91 minutes, don't worry, you won't dissolve into a puddle of tears. But if you're starting to sleep for an hour or more in the afternoon, that can be problematic. If you're somebody who can nap for 10, 20 minutes, that's probably better than getting a full 90 minute cycle unless you didn't get enough sleep the night before. But you really have to figure out what's right for you. There's a lot of variety there, but that's essentially what the science says.
现在，如果你喜欢小睡一会，也没什么大不了的。小睡确实是有益的。根据睡眠科学，以下是有关小睡的规则。斯坦福大学有一家优秀的睡眠诊所。我咨询了与我在斯坦福睡眠实验室的同事Jamie Zeitzer，以及在伯克利的Matt Walker，他的名字想必大家都很熟悉，写了这本优秀的睡眠书《我们为什么睡觉》。 小睡应该是90分钟或更短。20分钟的小睡是可以接受的，但不要超过90分钟。基本上有两种类型的人，一种是小睡会影响晚上入睡和保持睡眠的人，还有一种是小睡不会有影响的人。你必须确定自己属于哪一种类型。如果你可以小睡而且不会在晚上入睡和保持睡眠时遇到任何问题，那么尽管小睡，只是要再次确保小睡时间不要超过90分钟，这个90分钟的周期真的是我们都应该遵守的重要限制。如果多一分钟，也不用担心，你不会因此而变成一滩眼泪。但是如果你开始在下午睡一个小时以上，那可能会有问题。如果你可以小睡10、20分钟，那可能比进行完整的90分钟周期更好，除非你前一晚睡眠不足。但你真的需要找出适合自己的方式。在这里有很多不同的情况，但基本上这是科学所说明的。

Now, whether or not you nap or whether or not you do not nap, a key protocol for sleep health and wakefulness and metabolism and hormone health is viewing light in the afternoon. So here's the reason for doing this. As we progress into the evening hours, there's a phenomenon where our retina, our eyes become very sensitive to light such that if we view bright lights or even not so bright lights between the hours of 10 p.m. and 4 a.m. that is strongly disruptive, very disruptive for our dopamine production, it can really screw up our sleep. And it's actually been shown in data from David Berson's lab at Brown University, one of the foremost circadian biology laboratories, as well as Samar Tars laboratory at the National Institutes of Mental Health, that viewing bright light or even not so bright light between these hours of 11 p.m. and 4 a.m. or even 10 p.m. and 4 a.m. can disrupt learning and memory can disrupt the immune system and can disrupt mood in very long lasting ways.
无论您是否打盹，睡眠健康、清醒度、新陈代谢和激素健康的关键协议是在下午接触光线。原因很简单，当我们进入晚间时分，我们的视网膜、眼睛对光线变得非常敏感，如果在晚间10点至凌晨4点之间看到强光甚至不那么明亮的灯光，这对我们的多巴胺产生非常具有破坏性，会影响我们的睡眠。这个观点得到了布朗大学David Berson实验室和美国国家精神卫生研究所Samar Tars实验室的数据支持，显示在晚间11点至凌晨4点或甚至10点至凌晨4点之间接触强光甚至不那么明亮的灯光会在很长的时期内破坏学习和记忆、免疫系统和情绪。

There are ways to offset that, however, what I call your Netflix inoculation. For those of you that like to stay up late on the tablet or computer or watching Netflix, getting a little bit of afternoon light in your eyes somewhat counterintuitively can prevent this disruption of bright light later in the evening, at least somewhat. What do I mean by that? Well, if you view light as the sun is starting to go down, so if you step outside around 4 p.m. 5 p.m. again, what time exactly will depend on time of year and where you are located on our planet. But as the sun starts to head down, you don't necessarily have to see the sunset, it'd be lovely if you could. Sunsets are beautiful. But if you can get outside and see the sun as it arcs down, or if you can't see the sun directly, get some sunlight in your eyes in the afternoon hours, so maybe 4 p.m. ish, and do that for 20, 30 minutes, maybe reading outside or taking a walk. I walk the dog again. That's my protocol in order to get that evening light. What it does is it lowers the sensitivity of your retina in the late evening hours, which allows you to buffer yourself against the negative effects of bright light later at night. Now, it won't allow you to blast your eyes with bright light. You still need to dim the lights in the evening. But there's a very nice study that was published in scientific reports that illustrates that if one does this, if you go outside and view sunlight in the evening hours for anywhere from 5 to 30 minutes, and I realize that people have a range of constraints on their schedule, but from 5 to 30 minutes, what happens is that your melatonin rhythm stays appropriate.
然而，有方法可以抵消这种影响，我称之为Netflix接种。对于那些喜欢在平板电脑或电脑上熬夜或观看Netflix的人来说，在下午稍微接受一点光线，反直觉地可以防止晚上出现过强的光线干扰，至少在一定程度上。我是什么意思呢？如果你在太阳开始下山时看到光线，也就是下午4点或5点左右再次出门，确切时间会取决于一年的时间和你所在的地点。但是，当太阳开始落下时，不一定要看到日落，如果你能看到会很美好。日落很美丽。 但是，如果你可以外出看到太阳盘旋下去，或者如果你看不见太阳，那么在下午几个小时内让一些阳光照进你的眼睛，也许是在下午4点左右，进行20、30分钟，也许是在外面阅读或散步。我再次遛狗。这是我为了获得晚上的光线而制定的步骤。它能降低你视网膜在深夜时的敏感度，这可以让你抵御晚上的强光的负面影响。现在，这并不意味着你可以把眼睛暴露在强光下。在晚上你仍然需要调暗灯光。但是有一项非常好的研究发表在《科学报告》上，表明，如果你这样做，如果你在晚间的5至30分钟内外出并看到太阳光，我知道人们在日程安排上有各种不同的约束，但是从5到30分钟，你的褪黑激素节律会保持适当。

Now, we haven't talked too much about melatonin, but melatonin is a hormone that is inhibited by light. It's actually prevented by light. And melatonin is the hormone that allows you to fall asleep easily. Now, I'm not talking about supplementing melatonin. I'm talking about melatonin that you naturally produce from your pineal. So the protocol is very simple. Get outside in the afternoon or evening for 10 to 30 minutes. Take your sunglasses off, get some bright light, get some natural light in your eyes. If you can't do that, probably better to just stay with standard artificial lights inside. Don't crank them up, but just start to dim them. Again, this would be a time to avoid blue blockers. People are popping on blue blockers at four o'clock in the afternoon because you're worried that blue light is going to disrupt your sleep. Well, you're making your eyes more sensitive to any light that you might see later in the evening, blue light or otherwise. So get that afternoon light.
现在，我们还没有谈论太多关于褪黑激素，但褪黑激素是一种受光线抑制的激素。实际上，它被光线阻止。褪黑激素是让你容易入睡的激素。现在，我不是在谈论补充褪黑激素。我说的是你自然产生的来自脑下垂体的褪黑激素。所以这个方案非常简单。在下午或晚上出去10到30分钟。摘下太阳镜，让眼睛接触到光线。如果你做不到，最好还是待在内部使用标准的人工灯光。不要打开灯光，开始将它们调暗。此时最好不要戴蓝光拦截眼镜。人们在下午四点就戴上蓝光拦截眼镜，因为担心蓝光会影响睡眠。其实这会让你的眼睛更容易受后面晚上看到的任何光线的影响，无论是蓝光还是其他光线。所以在下午获取阳光。

So what you'll probably notice is that the optimal protocols for optimizing your brain and body health and performance and sleep, etc. are actually really simple. But just because they're simple does not mean that they are not powerful. In fact, they're very powerful because they leverage the most powerful technology that exists, which is your nervous system. You know, we always think about technologies as devices. And indeed, there are some wonderful devices out there. Some people are really into tracking their sleep and their sleep time. If you're into that, great, that's not something that I personally do, although I keep telling myself that I should do that. There are devices that can control brainwaves and things of that sort. But what we are talking about today are really basic things that we can all do that can steer our neurology and our biology in the directions that are going to support workflow that are going to support hormones that are going to support brain function.
你可能会注意到的是，优化大脑和身体健康、提高表现和睡眠等方面的最佳协议实际上非常简单。但仅仅因为它们简单，并不意味着它们没有力量。事实上，它们非常强大，因为它们利用了存在的最强大技术，那就是你的神经系统。我们总是把科技想象成设备。确实，市面上有一些很好的设备。有些人非常喜欢追踪他们的睡眠和睡眠时间。如果你喜欢这样做，那很好，但这并不是我个人会做的事情，虽然我一直告诉自己我应该这样做。也有一些设备可以控制脑波等。但今天我们要谈论的是一些基本的事情，我们都可以做一些可以引导我们的神经系统和生物体朝着支持工作流程、激素和脑功能的方向发展。

So this afternoon light viewing is yet another example of leveraging a technology that you were born with and that you will die with and that you will have your everyday in between in order to tweak the hormones of your system, in this case, the hormone melatonin, so that it's released at the appropriate times and not at the wrong times. Because we know that when hormones and systems of the body are well aligned with the 24-hour schedule, beautiful things happen. And when they are misaligned, terrible things happen. Sometimes those terrible things are subtle at first, but disrupting your circadian rhythms is really bad for every system in your body. Getting it right. And as you can tell, getting it right doesn't take much can really serve to quote unquote optimize you. When I say optimize, it puts you into a better mood overall, better state for learning, etc. So get that afternoon light as well.
因此，下午观光是利用一种你生来就拥有的技术的又一个例子，你将在死去之前也会带着它，你的每一天都会用它来调整你系统中的荷尔蒙，这种情况下，荷尔蒙褪黑素，以便在适当的时间释放，而不是在错误的时间释放。因为我们知道，当身体的荷尔蒙和系统与24小时的时间表很好地协调时，美好的事情就会发生。当它们不协调时，可怕的事情就会发生。有时，这些可怕的事情一开始可能并不明显，但打乱你的生物钟对身体的每个系统都非常不利。也要做对。你可以看得出，做对并不需要很多，实际上可以帮助你“优化”。当我说“优化”时，它会让你整体心情更好，学习状态更好等等。所以，也要利用下午的阳光。

So at some point in the evening, I eat that thing that we call dinner. And while it feels sort of strange to talk about my dinner, the reason I want to talk about my dinner and what I eat for dinner is that for me, dinner, of course, is about eating. I'll mention again, I love eating, but also about optimizing the transition to sleep and sleep. So obviously, I eat foods that I enjoy. I'm not one of these people that will eat anything or avoid eating anything simply to benefit from that. I do enjoy food very, very much.
所以在晚上的某个时候，我吃我们称之为晚餐的那顿饭。虽然谈论我的晚餐感觉有点奇怪，但我想谈论我的晚餐和我吃的晚餐是因为对我来说，晚餐当然是关于吃的。我再次提到，我喜欢吃，但也是关于优化过渡到睡眠和睡眠的。所以显然，我会吃我喜欢的食物。我不是那种为了获益而什么都吃或者避免吃任何东西的人。我非常非常喜欢美食。

And my dinner generally is comprised of things that are going to support rest and deep sleep. And that means starchy carbohydrates. It's absolutely clear that one of the major ways that we can increase serotonin, which helps in the transition to sleep is by ingesting starchy carbohydrates. Now I realize that starchy carbohydrates are kind of a demonized term nowadays. You know, everyone's anti carbs, but you know, we really should distinguish between refined sugars and complex carbohydrates. And we did an episode about this. We talked about how refined sugars disrupt not just metabolism, but they actually disrupt some of the neurons in the gut that sends fatty acids and amino acids from fats and proteins. But those same neurons can actually respond to sugar and create a situation where you actually start craving more sugar because those neurons in your gut communicate via a nerve pathway for your fissing notos called the vagus nerve and a little cluster of neurons called the no-dose ganglia, NODOSE, notase ganglia, so right next to the corner of your jaw, and can trigger the activation and the release of dopamine in your brain, which basically makes you crave more sugar independent of how something tastes.
我的晚餐通常由能支持休息和深度睡眠的食物组成。这意味着淀粉类碳水化合物。毫无疑问，增加血清素的主要方式之一是摄入淀粉类碳水化合物，血清素有助于进入睡眠状态。我意识到，现在淀粉类碳水化合物有点被妖魔化了。你知道，每个人都反对碳水化合物，但我们应该区分加工糖和复杂碳水化合物。我们曾经做过一集关于这个话题的节目。我们谈到了加工糖不仅会破坏新陈代谢，而且实际上会破坏肠道中一些神经元，这些神经元发送脂肪酸和氨基酸，而这些神经元实际上可以对糖作出反应，并引发一种情况，使你实际上开始渴望更多的糖，因为你的肠道中的这些神经元通过一条称为迷走神经的神经通路与您的大脑进行通信，并且与一小团称为NODOSE神经元的神经元集团相连，这些神经元就在您的下巴旁边，可以触发您的大脑中多巴胺的激活和释放，这基本上会使您渴望更多糖，独立于食物的口感如何。

So when I say carbohydrates, what I really mean is starchy carbohydrates, nonrefined sugars. And in the episode about food and mood and metabolism as well, I referenced a really spectacular lecture by Dr. Robert Lustig, who's a pediatric endocrinologist at UCSF, UC San Francisco, absolutely spectacular talk. You can find it on YouTube easily where he talks about the science of refined sugars. And this isn't in any kind of conspiracy or paranoid way. This is really the medical and scientific literature. So my dinner is carbohydrates and some protein. So maybe some chicken or fish or something like that, maybe some eggs, or sometimes just pasta or just rice and vegetables. And that's because I enjoy those foods, but also because I want to increase the amount of serotonin in my brain so that I can actually fall asleep that night. Many people who are on low carbohydrate diets struggle with falling and staying asleep. And that's because it's hard to achieve heightened levels of serotonin, which are necessary to enter sleep.
所以当我说碳水化合物时，我实际上是指淀粉类碳水化合物，非精制糖。在关于食物、情绪和新陈代谢的一集中，我还提到了UCSF的儿科内分泌学家罗伯特·卢斯蒂格博士的一次非常出色的讲座，他在UC圣弗朗西斯科分校，绝对是一场精彩的演讲。你可以在YouTube上很容易地找到，他在那里谈到了精制糖的科学。这并不是一种阴谋论或偏执的方式。这确实是医学和科学文献。所以我的晚餐是碳水化合物和一些蛋白质。也许是一些鸡肉或鱼或其他东西，也许一些鸡蛋，有时候只是意面或米饭和蔬菜。这是因为我喜欢这些食物，但也因为我想增加大脑中的血清素水平，这样我晚上才能睡着。许多低碳水化合物饮食的人在入睡和保持睡眠时都有困难。这是因为很难达到入睡所必需的血清素水平。

I should also mention that melatonin and serotonin fall in the same pathway. They are related hormones and neuromodulators. We won't go into their biosynthesis now. But essentially what we're talking about is a system that's biasing us towards rest and relaxation as opposed to wakefulness. You might ask, well, can't I just take serotonin? Can't I just take 5-HTP or a precursor to serotonin or tryptophan? And indeed, you can. However, many people, including myself, find that when they supplement with serotonin in the evening or at night, that can cause problems in the architecture or the structure of sleep can cause a lot of people, including me to fall asleep very fast, sleep very deeply for three or four hours, and then wake up and have a terrible time falling back asleep. And that affects, at least for me, as can last several days, it's really disruptive. So I don't like to supplement with anything that is directly dopamine or a precursor to dopamine at any time or directly serotonin or a precursor to serotonin.
我还应该提到，褪黑激素和血清素属于相同的途径。它们是相关的激素和神经调节剂。我们现在不会讨论它们的生物合成。但基本上我们正在讨论的是一个偏向于使我们休息和放松而不是保持清醒的系统。你可能会问，那我不能只服用血清素吗？我不能只服用5-羟色胺前体或色氨酸吗？的确，你可以。然而，许多人，包括我自己，在晚上或夜间补充血清素时可能会导致睡眠结构或质量问题，这可能导致许多人，包括我自己，很快入睡，深度睡眠三四个小时，然后醒来后难以入睡。对我来说，这影响至少可以持续几天，真的很混乱。因此，我不喜欢在任何时候补充任何直接多巴胺或多巴胺前体，也不喜欢任何直接血清素或血清素前体。

Rather, there are other things that can enhance the transition to sleep safely, which we will talk about in a few minutes.
相反，有其他可以帮助安全入睡的方法，我们马上会谈到。

But the evening meal consists largely of carbohydrates for that specific purpose of generating a sense of calm. And of course, carbohydrates are delicious. And because I'm doing some physical training and presumably you are as well, I hope you are because it's so beneficial to one's health, that's also going to replenish my glycogen stores, which is one of the primary fuel sources for moving one's muscles and moving around and doing exercise, as well as for the brain and for cognitive function. So low carbohydrates throughout the 24 hour period are not something that are attractive to me. I realize that some people will do much better on a low carbohydrate or even ketogenic diet. But for me, and I do believe for most people, creating a situation of maybe fasting and then low carb or no carb diets for states of alertness and focus at one portion of the day. And then ingesting, start your carbohydrates for sake of inducing rest and relaxation is a at least scientifically, rationally based protocol. It's grounded in real neurochemistry. It's grounded in things that we can point to and say, ah, this food substance, this thing can support my brain not directly because it's some magic substance that's going to make all my neurons, you know, extremely robust, but rather it's going to support sleep, which is perhaps the foundation of all mental and physical health. In fact, we can point to sleep as the primary way in which we can ensure our overall health, including our brain health.
但晚餐主要由碳水化合物组成，目的是为了产生一种平静的感觉。当然，碳水化合物也非常美味。因为我正在进行一些身体训练，我猜想你也是，我希望你也是，因为对健康非常有益，这也会补充我的糖原储备，这是肌肉运动和锻炼以及大脑和认知功能的主要燃料来源之一。 因此，我不太喜欢在24小时内摄入低碳水化合物。我意识到有些人在低碳水化合物甚至生酮饮食上做得更好。但对我来说，以及我相信大多数人来说，在一天的某个时段可能是进行禁食，然后摄入低碳水化合物或不摄入碳水化合物的饮食会使人保持警觉和专注。然后开始摄入碳水化合物，以促进休息和放松，至少在科学上，是一种基于理性的协议。它基于真实的神经化学，我们可以指出并说，噢，这种食物物质可以支持我的大脑，不是因为它是一种神奇的物质，可以使我所有的神经元变得非常强壮，而是它会支持睡眠，而睡眠也许是所有心理和身体健康的基础。事实上，我们可以指出睡眠是我们确保整体健康，包括大脑健康的主要途径。

So let's talk about sleep and how to access sleep, how to fall asleep easily, and how to make sure that the sleep we have is of sufficient duration and quality. One way to do that is to leverage the drop in temperature that's necessary to fall and stay asleep. So as I mentioned earlier, in the early parts of the day after waking, our body temperature is rising and that continues throughout the day. And then sometime late in the afternoon, our temperature peaks, and then it starts to drop that drop in temperature of one to three degrees is vitally important for us to be able to fall asleep easily. One way that we can decrease our transition time into sleep is to accelerate that drop in temperature. And one way to accelerate that drop in temperature, somewhat counterintuitively, is to use hot baths, hot showers, or if you have access to one asana. Now this is counterintuitive because you'd say, well, hot baths, so it's going to heat me up. But actually, if you are to get into a sauna or a hot shower or a hot bath and then get out, your body is going to engage particular mechanisms for cooling itself off that are going to allow you to drop your temperature more quickly and fall asleep more easily. This is why many people find that falling asleep after a nice hot shower or bath or sauna is really, really easy and really terrific. It's sort of a natural state that follows hot baths, saunas, and showers. So how would you do this? Well, we did an entire episode on this topic as well. The use of sauna for sake of growth hormone release. If you want to check that out in all the details, you can look at the episode on growth hormone. You will experience a growth hormone release from sauna hot bath and hot shower provided they're done for sufficient duration and sufficiently high temperature. For all the details of that, please go to that episode. It's all laid out there. It's all time stamped. It's all captioned in English and Spanish, etc.
那么让我们谈谈睡眠以及如何获得充足的睡眠，如何容易入睡，以及如何确保我们的睡眠时间足够长且质量良好。有一个方法是利用温度下降来帮助入睡和保持睡眠。就像我之前提到的，早上醒来后，我们的体温在上升，这种情况会持续整天。然后在下午晚些时候，我们的体温达到峰值，然后开始下降，体温下降1至3度是我们容易入睡的关键。我们可以减少入睡时间的方法之一是加速体温下降。加速体温下降的一种方法是使用热水浴、热淋浴，或者如果有条件，使用桑拿浴。尽管有点违反直觉，但实际上，如果您进入桑拿浴室、热水浴或热淋浴，然后出来，您的身体会启动特定的机制来降低体温，从而让您更快降温并更容易入睡。这就是为什么许多人发现，在洗了热水澡、热水浴或桑拿后很容易入睡，感觉非常好。这是在热水浴、桑拿和淋浴之后的一种自然状态。您会怎样做呢？我们也有一个完整的专题节目讨论了这个话题。使用桑拿浴有助于释放生长激素。如果您想了解更多细节，请查看关于生长激素的那一集。从桑拿浴、热水浴和热淋浴中释放生长激素是可能的，只要它们持续足够长的时间并且温度足够高。所有细节请查看那一集。里面有详细说明，都有时间标记，还有英文和西班牙文的字幕。

But basically, what we're talking about is 20 minutes in the sauna. Or if you're one of those folks who's really chasing growth hormone release, you could do 20 minutes, then get out of the sauna for 10 minutes and just cool off at room temperature and then get back into the sauna, then get out and then shower or dry off and head to bed. Shorter bouts of sauna will work also. The longer bouts of sauna cooling, sauna cooling have been shown to lead to huge increases in growth hormone and growth hormone, of course, is involved both in muscle growth, but also growth in metabolism of all tissues, fat metabolism, and repair of various tissues. So it's not just about growth. You hear growth hormone, you think hypertrophy, but the enhancement of metabolism and health and repair in a number of tissues.
但基本上，我们讨论的是在桑拿里待20分钟。或者，如果你是那种追求生长激素释放的人，你可以待20分钟，然后出来在室温下冷静10分钟，然后重新进入桑拿，然后再出来然后淋浴或者擦干身体然后上床睡觉。短时间的桑拿也有效果。长时间的桑拿和降温已经被证明可以导致生长激素大幅增加，而生长激素当然参与肌肉生长，但也参与所有组织的代谢、脂肪代谢和各种组织的修复。因此，这不仅仅是关于增长。你听到生长激素，你会想到肌肉肥大，但它也有助于促进代谢、健康和多种组织的修复。

So that's one way you can leverage heat toward the transition to sleep by the ways in which exposure to heat actually cools off your body. Now, let's talk about actually getting to sleep. Let's talk about behavioral protocols first. It is absolutely true that keeping the room very dark is beneficial. Some people, including myself have thin eyelids and it doesn't take much light to wake up the brain and body. So keeping a room very dark is essential. The other thing is keeping the room cool. You've probably heard this before. Keep the room cool. Get under warm blankets. But rarely is it discussed why keeping the room cool is useful. The reason keeping the room cool is useful for getting into and staying asleep is that throughout the night, there are phases of sleep where you are paralyzed, so called REM sleep. That's a healthy paralysis.
这是利用热量帮助入睡的一种方法，因为暴露于热量会真正让身体变凉。现在，让我们谈谈如何入睡。首先让我们讨论行为协议。保持房间非常黑暗是非常有益的。有些人，包括我自己，眼皮薄薄的，一点点光就足以唤醒大脑和身体。因此，保持房间非常黑暗至关重要。另一件事是保持房间凉爽。你可能以前听过这个建议。让房间凉爽。盖上暖和的被子。但很少有人讨论为什么保持房间凉爽是有用的。保持房间凉爽有助于入睡和保持睡眠的原因是，整晚的睡眠会经历一些麻痹的阶段，即所谓的快速动眼期睡眠。这是一种健康的麻痹状态。

So you get presumably so you can't act out your dreams. But there are portions of the night where you can move. And one of the more important movements that you do in the middle of the night is put your hand out or your foot out or you take your face out from under the covers as a means to cool yourself and you do this while you are asleep. If you are in a cool room, you can put yourself under the blankets to stay warm. And then if you want to cool off, you can simply remove a limb or you can toss the covers off entirely. However, if you are in a room that's too warm, it's very hard to cool off. You would need a bucket of ice water or to get up and turn on the air conditioning or something of that sort or turn on the fan.
所以你理论上是不能在梦中行动的。但是在夜晚的某些时候你可以移动身体。在半夜时你做的比较重要的动作之一是伸出手或脚，或者露出脸来散热，这些都是在睡觉时完成的。如果你在一个凉爽的房间里，可以把自己盖在被子里保暖。如果你想凉快一点，可以简单地露出一只肢体或者整个将被子脱掉。然而，如果你在一个太热的房间里，要降温就很难了。你可能需要一个桶装冰水，或者起身打开空调或者风扇之类的东西。

So it's a simple but non-trivial way in which we can improve our entrance to sleep and staying asleep. So keep the room cool or cold and get under warm blankets. And if you want to understand more about why putting a hand out or a foot out is valuable for cooling, I did an episode on the role of cooling in something called heat dumping or bringing heat into the body through the palms, the face and the bottoms of the feet. You've got these portals, these radiators, if you will, that allow us to bring heat into the body and to dump heat. I don't want to go into the details now, but that episode is entitled Supercharge Your Exercise with Cold. This is based on work that was done by Craig Heller's lab at Stanford University.
因此，这是一种简单但不简单的方法，可以改善我们入睡和保持睡眠的方式。因此，请保持房间凉爽或冷，并躺在温暖的毯子下面。如果您想更多了解为什么伸出一只手或一只脚对降温有益，我曾在一集节目中讨论过在一种称为热量排放或通过手掌、面部和脚底将热量引入体内的过程中降温所起的作用。我们有这些门户，也就是散热器，可以让我们把热量引入体内并排放热量。我现在不想详细讨论，但那一集节目的标题是用冷升级您的运动。这是基于斯坦福大学Craig Heller实验室的研究成果。

Absolutely incredible data showing that the proper use of Palmer cooling, so the palms or the upper half of the face or the palms of the feet can vastly, I mean, vastly increase the volume of exercise that one can do and still recover from that exercise and derive benefits from it. But this method of cooling for exercise is grounded in a basic physiological function of our palms, the palms of our feet and our face, which is to dump heat or to allow cool to pass into the body. So that's why in the middle of the night, as long as you're not in REM sleep, if you get too warm, you put your foot out or you put your arms out, you're actually allowing cooling of the body through what are called AVAs, arteriovenous, astomoses is the technical name that are in the palms, the upper half of the face and the palms of the feet. And that's a very efficient way to cool off your body.
绝对令人难以置信的数据显示，正确使用帕尔默冷却技术可以极大地增加人们能够进行的运动量，并仍然能够从中恢复并获益。但是这种运动时的冷却方法是基于我们手掌、脚掌和面部的基本生理功能，即排放热量或让凉风进入体内。因此，凌晨时分，只要不处于快速眼动睡眠状态，如果感到太热，伸出脚或伸出手臂，实际上是通过手掌、面部的上半部分和脚掌中的所谓 AVA（动脉-静脉吻合）来冷却身体。这是一种非常高效的身体冷却方法。

So you do that subconsciously. Now, there are things that one can take to enhance the transition to sleep. I am not a fan of melatonin for enhancing the transition to sleep. For a couple of reasons, one, dosages of melatonin are far too high and most supplements. Melatonin can have some negative effects on the sex steroid hormones testosterone and estrogen. That's a serious concern. Third, melatonin's role during puberty or around puberty is to suppress the onset of puberty. So that's concerning. I don't know that people should be taking this hormone that has all these other effects. The other reason is that melatonin will aid the transition to sleep, but it won't keep you asleep. And many people that take melatonin find that they fall asleep more quickly, but then they wake up unable to fall back asleep.
所以你是潜意识地做到这一点。现在有一些东西可以帮助你更顺利地入睡。我不是很喜欢用褪黑激素来帮助入睡。原因有几个，首先，褪黑激素在大多数补充剂中的剂量太高。褪黑激素可能对性激素荷尔蒙睾酮和雌激素产生一些负面影响。这是一个严重的问题。第三，褪黑激素在青春期或青春期周围的作用是抑制青春期的开始。所以这令人担忧。我不知道人们是否应该服用这种有所有这些其他影响的激素。另一个原因是褪黑激素会帮助你进入睡眠状态，但它不会让你保持睡眠。许多服用褪黑激素的人会发现他们入睡更快，但醒来后无法再入睡。

Three compounds that could be very beneficial for aiding the transition to sleep and for which there are wide safety margins, although please do check with your physician before taking anything are specific forms of magnesium, something called apogenin and theanine. Magnesium comes in many forms. Magnesium malate has been shown to improve recovery from sore muscles. For instance, magnesium citrate is an excellent laxative, for instance. Magnesium three innate, that's T-H-R-E-O-N-A-T-E, three and eight, and magnesium biglicinate have transporters that allow them to cross the blood brain barrier more readily than other forms of magnesium. And there within the brain, they promote the release of a neurotransmitter called GABA, which is an inhibitory neurotransmitter, which shuts off the forebrain to some extent. It doesn't shut off completely, but it essentially shuts down thinking, rumination, planning, and what we call executive function. So for many people taking 300 to 400 milligrams of magnesium biglicinate or magnesium three and eight, and there I'm referring to the elemental magnesium for U of S-E-N-O-Tos, many people find that doing that 30 to 60 minutes before sleep can aid them in falling asleep, can really help them fall asleep faster instead of sleep. Some people, however, achieve some gastrointestinal discomfort from magnesium and therefore should avoid it.
有三种化合物可能对帮助入睡过渡非常有益，并且存在较大的安全边界，尽管在服用任何东西之前都请向您的医生咨询一下。这些化合物包括特定形式的镁、一种叫做阿波基宁的东西和茶氨酸。镁有很多形式。镁苹果酸盐已被证明可以提高从酸痛的肌肉中恢复。比如，镁柠檬酸盐是一种优秀的泻剂。镁三杏乙酸盐和甘氨酸镁具有运输体，可以让它们比其他形式的镁更容易穿过血脑屏障。它们在大脑内部促进了一种叫做GABA的神经递质的释放，这是一种抑制性的神经递质，可以在一定程度上关闭前脑。它并不完全关闭，但基本上关闭了思维、深思熟虑、计划以及我们称之为执行功能。对很多人来说，服用300到400毫克的甘氨酸镁或镁三杏乙酸盐，在睡前30分钟到1小时内可能有助于入睡，真的可以帮助他们更快入睡。然而，一些人可能会因为镁而出现胃肠不适，因此应避免使用。

Magnesium three and eight and magnesium biglicinate for many people work, however, and when coupled with apogenin and theanine provide a sort of synergy or a sleep cocktail that seems to be very effective in aiding the transition to sleep. So apogenin is the substance that's found in chemo-mile, and 50 milligrams of apogenin taken 30 minutes before sleep can act as another way to shut off the forebrain and reduce rumination, reduce anxiety, and allow people to fall and stay asleep. I did a podcast with Dr. Dariarose. She's got an excellent podcast that I highly recommend you check out. Covers a number of different health scientific and other subjects, and she's a PhD in neuroscience, terrific scientist, etc. She's a big fan of apogenin as am I. And then the third compound is theanine, T-H-E-A-N-I-N-E. Theanine is a compound that can also increase GABA, but also increases activation of something called chloride channels.
对许多人而言，三氧化镁、八氧化镁和乙硷氨酸可能有效，同时与阿波基宁和茶氨酸一起使用时，能提供一种协同作用或睡眠鸡尾酒，似乎对帮助入睡非常有效。因此，阿波基宁是一种在苦参中发现的物质，每晚睡前服用50毫克阿波基宁可作为关闭前脑和减少沉思、焦虑的另一种方法，让人们入睡和保持睡眠。我曾经和达丽雅罗丝博士一起做过一期播客。她有一个非常出色的播客，强烈推荐你去看看。涵盖了许多不同的健康科学和其他主题，她是一位神经科学博士，非常优秀的科学家等等。她和我一样是阿波基宁的忠实粉丝。第三种化合物是茶氨酸，茶氨酸是一种可以增加GABA的化合物，但也可以增加某种叫做氯离子通道的激活。

Chloride channels are another way in which neurons turn themselves off or turn each other off, not turn each other off in the way that we're typically heard like that turns me off, but turn them off and shut them down, lower their levels of activity. So magnesium three and eight are by glycinate, apogenin, and theanine in combination can be very effective for aiding the transition to sleep. And I realize that not everyone wants to take supplements. I certainly am not pushing any of these. I would hope that everybody be able to fall asleep easily and stay asleep for the duration of time that they want without any supplemental help.
氯离子通道是神经元关闭自身或相互关闭的另一种方式，不是像我们通常听到的那种让我厌恶的方式，而是关闭它们并关闭它们，降低它们的活动水平。因此，镁三和八与甘氨酸、金盏花素和茶氨酸的结合可以非常有效地帮助入睡。我意识到并不是每个人都愿意服用补充剂。我肯定不会推销任何一种。我希望每个人都能轻松入睡并保持自己希望的时间段内的睡眠，不需要任何辅助帮助。

But I do think it's important to point out some things that lie somewhere between doing nothing and taking prescription drugs, because many of the prescription drugs associated with sleep, and you all know what those are, carry other side effects. They can create bad dreams, often very disturbing dreams. They can be addictive or at least habit forming. They can create grogginess in the morning. Some are safer than others. There's a variety of them out there. But for those that want to explore supplements and how they can impact sleep, this combination of about 300, 400 milligrams of magnesium three and eight, or biglicinate, 50 milligrams of apogenin, and 100 to 200 milligrams of theanine alone or in combination have been beneficial to many people. And there are excellent studies to support those statements. Again, I suggest you go to examine.com and look up the human effect matrix for each of those compounds, and you can explore them. One of the more interesting aspects to magnesium three and eight and biglicinate is that it seems to have some neuroprotective effects as well. There aren't many studies on it, but the few studies that are there pointed to the fact that
但我认为指出一些介于什么都不做和服用处方药之间的事情是重要的，因为许多与睡眠有关的处方药，你们都知道，会带来其他副作用。它们可能导致噩梦，通常是非常痛苦的梦境。它们可能会成瘾，或者至少会形成习惯。它们可能会导致早上昏昏欲睡。有些比其他的更安全。市面上有各种不同种类的药物。但是对于那些想要探索补充品如何影响睡眠的人来说，大约300、400毫克的三甘酸镁和乙酰基甘氨鸟氨酸，50毫克的芸香素，和100至200毫克的茶氨酸单独或混合使用对许多人都有益处。而且有很好的研究支持这些说法。我建议您去examine.com查看每种化合物的人体效应矩阵，您可以进行探索。三甘酸镁和乙酰基甘氨鸟氨酸更有趣的一个方面是它似乎也具有一些神经保护作用。对它的研究还不多，但已有的研究指出它可能具有这种作用。

magnesium three and eight and magnesium biglicinate can also support neuron health and neuron longevity was just an added bonus, in my opinion. Now, what if you wake up in the middle of the night? This is a very common occurrence. And there are two general themes around waking up in the middle of the night that one can use tools to counteract. The first theme is if you're somebody who is tired in the evenings and you're kind of pushing yourself to stay awake. So you're going to the party or you're pushing yourself to study your work when in fact you'd like to get into bed at eight, three or nine, and then you're falling asleep around 10, 30, 11 and waking up at 2, 30, or three in the morning, you can't fall back asleep. Chances are that your melatonin pulse was initiated early in the night so that melatonin pulse started probably around 8, 30, or 9, but you're staying up.
镁三糖酸盐和螯合镁也可以支持神经元健康和神经元长寿，我认为这只是一个额外的好处。现在，如果你在半夜醒来怎么办呢？这是一个非常常见的情况。关于在半夜醒来的两个一般主题，可以使用工具来对抗。第一个主题是，如果你是一个晚上感到疲倦，但却努力保持清醒的人。比如你去派对或者努力工作，实际上你是想在晚上八点、九点或者九点半上床睡觉，然后大约在晚上十点半、十一点左右睡着了，然后在凌晨两点半、三点的时候醒来，无法再入睡。很可能是你的褪黑激素脉冲在晚上早早启动了，所以褪黑激素脉冲可能在八点半或九点左右开始，但你却一直保持清醒。

You're battling that melatonin. And then sometime around 2, 30, or 3, in the morning that melatonin is no longer present. It's sufficiently high levels in your bloodstream and you're waking up. You're getting your morning cortisol pulse shifted into those wee hours of the morning. You may not like this advice, but one of the things that you can do to offset that is to simply go to bed earlier. If I going to bed earlier, you're going to get the longer duration of sleep, but I realize that there are social reasons and work-related reasons why going to bed at eight, 30, or nine is not necessarily beneficial to your life. So in that case, you might be one of the rare individuals for whom getting a little bit more bright light in the evening could be a good thing. So this would be around the hours of seven or eight p.m. And then that way causing that pulse in melatonin to be delayed because again, light inhibits melatonin. Now, the other thing is many people wake up in the middle of the night because of anxiety or because they have to use the restroom. It's perfectly fine to flip on the lights, but keep the lights dim. But if you flip on those lights, try and flip them off as soon as possible and try and get back into bed. And if you have trouble falling asleep again and you absolutely need to sleep, that's where these NSD are, these non-sleep deep-res protocols can really be beneficial.
你正在与褪黑素作斗争。大约在凌晨2点、3点左右，褪黑素就不再存在了。在你的血液中达到足够高的水平，你就会醒来。你的早晨皮质醇脉冲已经转移到凌晨的时段。也许你不喜欢这个建议，但你可以采取的一种方法是简单地早点上床睡觉。如果早点上床睡觉，你就会得到更长时间的睡眠，但我意识到社交原因和工作原因可能是你晚上八点半或九点上床睡觉并不见得有益于你的生活。在这种情况下，你可能是那些为了晚上多见一点明亮光线而受益的少数人之一。所以这可以约在晚上七八点左右。这样会延迟褪黑素的脉冲，因为光线会抑制褪黑素。另一个情况是很多人在半夜醒过来是因为焦虑或者需要上厕所。打开灯是完全可以接受的，但是保持光线柔和。但是如果打开灯，尽量尽快关闭灯，并尽快回到床上。如果你再次入睡困难且绝对需要睡眠，那么这些NSD协议，也就是非睡眠深度休息协议，可能真的很有益处。

Even though the the NSD, the non-sleep part might make you think that they will prevent you from falling asleep, rather than trying to fight your mind, trying to fight anxiety, which is always a terrible thing to do. I always say it's very hard to control the mind with the mind. Look to the body and that's what NSDR scripts do. Things like yoga, nidra, even the sleep hypnosis done in the middle of the night, if you wake up and want to fall back asleep, oftentimes will help you fall back asleep immediately. And if they don't, they will at least put your brain and body into a state of deep relaxation that more closely mimics the sleep state that you ought to be in than the awake, ruminating, stressing about the fact that you're not sleeping state. So if you wake up in the middle of the night, really try and get back to sleep. And if you can't do that by doing, for instance, long exhale breathing, which can work, use some other tool of the body to shift the mind and the tools that I'm recommending are of the non-sleep deep rest variety. So now we've essentially traveled around the clock, so to speak, from the time where one wakes up until the time they start working until the time they exercise, eat lunch, do an NSDR, head to sleep, get to sleep, maybe wake up, get back to sleep, etc.
尽管NSDR，即非睡眠部分可能会让你觉得它们会阻止你入睡，而不是试图与你的大脑作斗争，试图与焦虑作斗争，这总是一件糟糕的事情。我总是说很难用大脑去控制大脑。NSDR脚本注重身体，比如瑜伽、nidra甚至深夜进行的睡眠催眠，如果你醒了并想再次入睡，通常会帮助你立即再次入睡。即使不能，它们至少会让你的大脑和身体进入一种深度放松状态，更接近你应该处于的睡眠状态，而不是清醒、反复思考自己为何无法入睡的状态。所以，如果你在半夜醒来，请努力再次入睡。如果通过例如长呼气呼吸无法做到，使用其他身体工具来转移大脑，我推荐的工具是非睡眠深度休息类型。所以现在，我们实际上已经绕了一圈，从一醒来开始，直到开始工作，直到运动，吃午餐，进行NSDR，去睡觉，入睡，也许再次醒来，再次入睡等。

I want to emphasize that although people's schedules vary, most people are doing more than one or two work bouts per day. And indeed, I'm doing more than one or two work bouts per day. I really emphasize that morning 90 minute work block, because I think most people would agree that there's a portion of each day in which we need to do the hardest thing or the most important thing or the thing that demands the most of our cognitive self. I position that early in the day and I position everything around that in order to ensure that it happens and that it happens with the highest degree of efficiency. And yes, I make sure that happens every day.
我想强调的是，尽管人们的日程安排各不相同，大多数人每天都会进行一两次以上的工作。事实上，我每天也会进行一两次以上的工作。我特别强调早上的90分钟工作块，因为我认为大多数人会同意，每天都会有一段时期，我们需要做最困难的事情、最重要的事情或者对我们的认知能力需求最大的事情。我会把这部分时间安排在一天的早些时候，然后围绕这个时间来安排其他事情，以确保它发生，并以最高效率发生。是的，我确保每天这样做。

And that brings about two other important points. First of all, we do have this thing called weekends. And I tend to take one day off per week, not both, much to the dismay of people in my life and Costello. But nonetheless, there is something called weekend drift, which is that we can be very regimented on a Monday or a Tuesday. And then even if we're good about maintaining a schedule Wednesday, Thursday, Friday, etc. Most of us, I would hope would alter their schedule somewhat on the weekends in order to recover and get some additional rest. And I want to emphasize, I absolutely do that.
这就引出另外两个重要的观点。首先，我们有周末这个概念。我一周通常休息一天，而不是两天，这让我身边的人和考斯特洛感到失望。但尽管如此，还有一件事叫做周末漂移，就是我们可能在周一或周二非常有规律。即使我们在周三、周四、周五等保持良好时间表，大多数人，我希望大家在周末会稍微调整一下时间表，以便恢复和获得额外的休息。我要强调的是，我绝对会这样做。

I take one day per week where I go full Costello, where I essentially do nothing in a structured way. At least if I have my way, I'm not making any plans. I'm completely free to explore what I want to do. And when I want to do it, that's not the way life works out. Oftentimes there are social engagements and other things that get in the way or that I enjoy. And that breaks up the day. But I do take rest. I don't think that one has to follow the same schedule every single day.
我每周都会安排一天，沉浸在科斯特洛模式中，实质上什么也不做。至少，如果我有自己的想法，我不会制定任何计划。我完全自由地去探索我想做的事情。但生活不总是按照我想要的方式进行。常常会有社交活动或其他事情干扰或让我享受。这会打破我的日常。但我确实有休息时间。我认为，人不必每天都按照相同的时间表行事。

However, I do think there are a few things that people should do every single day if possible. And those are get morning sunlight. Because if you don't, you're circadian rhythms and your health, etc. And your mood are going to start to drift and to try and get sleep on a regular basis. And of course, some of the greatest of things in life happen after 10 PM. And some of those even involve sleepless nights of various kinds. I certainly don't want to discourage people from having a social life or from having a robust party life, if that's your thing or for for enjoying life. Because that's certainly one of the main things that we should all be pursuing is to enjoy life.
然而，我认为人们应该尽可能每天做一些事情。首先是早上接受阳光。因为如果不这样做，你的生理节奏、健康等等，还有你的心情都会开始出现问题。其次是尽量保持规律的睡眠。当然，生活中一些最美好的事情发生在晚上十点之后。有些甚至会让你整夜难眠。我当然不想阻止人们社交、参加热闹的派对，如果这是你喜欢的事情，或者享受生活。因为享受生活绝对是我们应该追求的主要事情之一。

The only point I want to make about sleep is that if you happen to stay up late, it's still best to get up at your regular wake up time. It's a very simple solution to a problem that a lot of people have, which is they stay up till two or three in the morning, and then they tend to sleep late. And then it tends to disrupt their rhythm. Try on most days and most nights to wake up at more or less the same time and try to go to sleep at more or less the same time. In fact, I was talking to Matt Walker about this recently. And he was also surprised to see these new data. And I was surprised to see these new data that emphasized that if you get a poor night's sleep, or if you're up late the previous night for good reasons, many people feel like they just want to go to bed early the next night. But it turns out that's not the best thing to do for your immediate and long term health. Try and stay up to the point where you would normally stay up and then get to sleep.
关于睡眠，我想要提出的唯一观点是，如果你熬夜了，最好还是在你正常的起床时间起床。这是许多人遇到的问题的一个非常简单的解决方案，他们常常熬夜到凌晨两三点，然后就倾向于睡得很晚。这样会破坏他们的生物钟。试着在大多数日子和大多数夜晚起床和睡觉的时间大致相同。事实上，我最近和马特·沃克谈过这个问题。他也对这些新数据感到惊讶。我也对这些强调如果你睡得不好的一晚，或者前一晚因为好的原因待到很晚，许多人会觉得他们下一晚只想早点上床去睡觉。但事实证明，这并不是对你当前和长期健康最好的选择。尽量保持到平时通常熬夜的时间，然后再去睡觉。

If you go to bed a couple hours earlier, it's probably not going to kill you. But try to not go to bed, for instance, at 6 p.m. because you were up the entire night before that can really be disruptive. The other thing I want to emphasize is that even though that morning 90 minute work block is so vital, of course, there's a second work block. And in fact, I described one in the afternoon after the NSDR. For me, that's reverie hypnosis. There's a 90 minute work block in which I drop in again in a no internet connection, no phone kind of way to complete some work that's important to me. So combined, that's just three hours of focus work, which may not seem like a lot.
如果你早点睡觉几个小时，这可能不会伤害到你。但试着不要比如在晚上6点就上床睡觉，因为你整晚没有睡觉之前可能会导致身体紊乱。另外我想强调的是，尽管早上那90分钟的工作时间块是非常关键的，当然，还有第二个工作时间块。事实上，我描述了一个在深睡眠重建后的下午的工作时间块。对我来说，那是一段幻想催眠时间。在那里，我再次投入一个没有互联网连接，没有电话的状态完成一些对我来说重要的工作。综合起来，这只是三个小时的专注工作时间，可能看起来不像多。

But if you were to dissect your day and kind of look at the arch and structure of your day, I'd be willing to bet that if we added up the total period of time in which you were in what Cal Newport would call deep work really focused dedicated work that it would probably amount to about three or four hours. If you can squeeze in another 90 minute work block, or if you can get four 90 minute work blocks, well, then more power to you. But I think most people find that one or two of these really deep focus 90 minute work blocks are about what one schedule and even mind can handle. And of course, throughout the day, there are other things happening outside of those 90 minute work blocks.
但是如果你剖析一下你的一天，看看你一天的结构和节奏，我敢打赌，如果我们把你真正专注、专心工作的时间段加起来，可能只有三到四个小时。如果你可以挤出另外一个90分钟的工作时间段，或者如果你能安排四个90分钟的工作时间段，那太棒了。但我觉得大多数人会发现，一个或两个这样真正专注的90分钟工作时间段已经是一个日程和心智能承受的极限了。当然，一天中除了那些90分钟的工作时间段之外，还会有其他事情发生。

I'm checking my text messages. I'm checking my email. I'm responding to various demands. I'm working and tending to life. So while I've carved some boundaries or delineate some boundaries around those work blocks, and I'm certain that if you do too, you will benefit from them, they are certainly not the only periods of time each day in which I or I believe other people should be trying to learn or trying to focus. And I want to emphasize that even though my job is to discover knowledge and distribute knowledge, because I'm a scientist, I realized that 90 minute work blocks of the sort that I'm describing may not apply specifically to the kinds of work you do. If you're an artist or a sculptor, or you build furniture or whatever it is that you happen to you teach children or they teach you, whatever it happens to be, of course, please adapt and modify what I've described today in ways that best serve you and your schedule.
我在查看我的短信。我在查看我的电子邮件。我在回应各种需求。我在工作和照顾生活。所以虽然我已在工作时间内规划了一些界限，我相信如果你也这样做，你会从中受益，但这绝对不是每天唯一的时间段，我或其他人应该努力学习或关注。我想强调，尽管我的工作是发现知识和传播知识，因为我是一名科学家，我意识到我描述的90分钟工作时间段可能并不特别适用于你所从事的工作。如果你是一名艺术家、雕塑家、家具制造者或者做任何其他工作，教孩子或者他们教你，无论是什么，当然，请根据自己的情况调整和修改我今天描述的内容，以最好地适应你和你的日程安排。

What I've tried to do is provide you a picture of the 24 hour schedule that I follow and why I do certain things at particular times and why I do those particular things. And I've really tried to emphasize the scientific rationale behind those things, the peer reviewed data. In some cases, I pointed out the specific papers in other cases, I've referred to large bodies of work that support these practices. When I say large bodies of work, I'm a big fan of looking to the scientific literature and asking where is the center of mass for a particular topic? For instance, where is there 50 or 100 or 1000 papers that for instance support morning light viewing in order to optimize melatonin secretion later that in the day? Cortisol secretion early in the day, mood metabolism, etc.
我试图做的是为您提供我遵循的24小时时间表的图片，以及为什么我会在特定时间做某些事情，以及为什么我会做这些特定的事情。我真的很努力强调这些事情背后的科学理由，以及同行评审的数据。有些情况下，我指出了具体的论文，而在其他情况下，我提到了支持这些实践的大量研究。当我说大量研究时，我很喜欢查阅科学文献，并询问某个主题的中心在哪里？例如，有没有50或100或1000篇论文支持早晨看光以便于在当天晚些时候优化褪黑激素分泌？早晨皮质醇分泌，情绪代谢等。

If one were to put into PubMed light metabolism and mood, you would literally get tens of thousands, maybe even hundreds of thousands of studies. So when I say the center of mass, what I've really tried to do is examine the literature and figure out where there's a sort of a directive protocol that emerges from all these various studies that used, you know, in some cases, animals, in many cases, humans, and explore different, what we call dependent variables. Some studies were looking at effects on blood sugar, other on mood. So I hope that makes clear why the rationale behind what I provided today.
如果将光代谢和情绪输入PubMed中进行搜索，你将会找到数以万计，甚至可能有数十万的研究。所以当我说重心时，我真正试图做的是审查文献，找出在所有这些不同的研究中是否有一种指导性的协议浮现出来，这些研究有些使用了动物，很多则使用了人类，并探索了不同的依赖变量。一些研究关注血糖的影响，另一些关注情绪。希望这样能解释清楚我今天提供的理论依据。

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