如何利用多巴胺克服拖延症、保持动力并增强自信心

如何利用多巴胺克服拖延症、保持动力并增强自信心

发布于 2026-11-02 · 时长 1:58:18

字幕摘录

时间	英文	中文
0:00	Dopamine is a topic that I've covered before on this podcast	多巴胺是我之前在播客节目中 报道过的话题
0:02	and many people have heard of dopamine.	很多人听说过多巴胺
0:05	Most people know that dopamine is involved in pleasure	大多数人都知道多巴胺与快乐有关
0:08	to some extent or another.	某种程度上说
0:09	And nowadays people are starting to appreciate	现在人们开始欣赏
0:11	that dopamine is also intimately involved	多巴胺也有密切参与
0:14	with motivation, drive and pursuit.	动机、动力和追求
0:17	Well, today you're going to learn that indeed	嗯,今天你会学到这一点
0:19	dopamine is responsible for all of those things,	多巴胺对所有这些事情负责,
0:22	but you are also going to learn that dopamine is critical	但你也要知道多巴胺很关键

展开字幕全文（2952 条）

序号	英文	中文
1	Dopamine is a topic that I've covered before on this podcast	多巴胺是我之前在播客节目中 报道过的话题
2	and many people have heard of dopamine.	很多人听说过多巴胺
3	Most people know that dopamine is involved in pleasure	大多数人都知道多巴胺与快乐有关
4	to some extent or another.	某种程度上说
5	And nowadays people are starting to appreciate	现在人们开始欣赏
6	that dopamine is also intimately involved	多巴胺也有密切参与
7	with motivation, drive and pursuit.	动机、动力和追求
8	Well, today you're going to learn that indeed	嗯,今天你会学到这一点
9	dopamine is responsible for all of those things,	多巴胺对所有这些事情负责,
10	but you are also going to learn that dopamine is critical	但你也要知道多巴胺很关键
11	for overcoming procrastination,	克服拖延,
12	for ensuring ongoing motivation	确保持续积极性
13	and indeed for ensuring confidence.	和确保信心。
14	In fact, we are going to talk about the relationship	事实上,我们要谈谈关系
15	between dopamine and motivation and confidence	多巴胺与动机和信心之间
16	at the level of neurobiological circuitry.	在神经生物电路的水平。
17	And we are going to cover tools that will allow you	我们将覆盖工具 让你
18	to leverage your dopamine in order to have	来利用你的多巴胺 以获得
19	a maximum motivation to overcome sticking points,	克服症结的最大动机,
20	which include things like procrastination,	包括诸如拖延之类的事物,
21	but also by understanding the neural circuits	也通过理解神经电路
22	in the brain and body that release and use dopamine.	在大脑和身体 释放和使用多巴胺。
23	But more importantly, by understanding	但更重要的是,通过理解
24	what are called dopamine dynamics,	所谓的多巴胺动力学,
25	that is what gives rise to big peaks in dopamine	这就是引起多巴胺大峰的原因
26	or troughs in dopamine or what's referred to	或多巴胺中的槽或指什么
27	as our baseline level of dopamine,	作为我们多巴胺的基准水平,
28	which turns out to be our baseline levels of motivation	这证明是我们动机的基线水平
29	and feelings of wellbeing.	和幸福的感觉。
30	By understanding how those things relate to one another,	通过了解这些事情是如何相互联系的,
31	I assure you that by the end of today's episode,	我向你保证,到今天的剧集结束时,
32	you will be in a far better position	你会处于一个更好的位置
33	to understand why you become amotivated,	知道你为什么变得有动机,
34	why you procrastinate, how to ensure motivation	为什么拖延,如何确保动机
35	on an ongoing basis, and even how to leverage effort	持续进行,甚至如何利用努力
36	and the desire to become motivated as a way to do just that,	并渴望成为动机 作为这样做的方式,
37	to become more motivated.	变得更有动力。
38	Today's discussion is not about psychology,	今天讨论的不是心理学
39	although I will center around practical everyday examples	虽然我会以日常的实践为中心
40	and offer many, many tools that you can implement	并提供很多工具,你可以实施
41	if you choose.	如果你选择。
42	Today's discussion is really about pulling apart	今天的讨论其实是想拆散
43	these things that we call motivation, reward,	这些东西,我们称之为动机,奖励,
44	pleasure, procrastination, and understanding them	欢乐 拖延 理解他们
45	in terms of their dopamine dynamics.	在多巴胺的动力学方面
46	So whether you've heard me or others talk about dopamine	所以,无论你听到我 或其他人谈论多巴胺
47	before, or whether or not today is your first exposure	之前 或者今天是不是第一次曝光
48	to the topic of dopamine, today's episode is really designed	关于多巴胺,今天的剧集是真正设计的
49	to give you the biological and practical knowledge	让你掌握生物和实用知识
50	so that you can leverage your dopamine circuitry	这样你就可以利用你的多巴胺电路
51	and your dopamine levels, as well as tools	和你的多巴胺水平 以及工具
52	to adjust dopamine circuitry and levels	调整多巴胺电路和水平
53	in order to optimize mental health, physical health,	为了优化心理健康、身体健康,
54	and performance.	和表现。
55	Before we begin, I'd like to emphasize that this podcast	在我们开始之前 我想强调这个播客
56	is separate from my teaching and research roles at Stanford.	和我在斯坦福的教学和研究角色分开
57	It is, however, part of my desire and effort	但是,这是我的愿望和努力的一部分
58	to bring zero cost to consumer information	给消费者信息带来零成本
59	about science and science-related tools	关于科学和科学相关工具
60	to the general public.	致大众曰.
61	In keeping with that theme, I'd like to thank the sponsors	根据这个主题,我要感谢提案国。
62	of today's podcast.	今天播客。
63	我们的第一位赞助商是Helix Sleep.
64	Helix Sleep makes mattresses and pillows	睡吧 做床垫和枕头
65	that are the absolute highest quality.	这是绝对最高的质量。
66	I've talked many times before on this and other podcasts	我之前说过很多次 关于这个和其他播客
67	about the critical role that sleep plays	关于睡眠的关键作用
68	in allowing you to be awake and alert	让你清醒和警觉
69	and have a good elevated mood throughout the day.	并有一个良好的情绪 一整天。
70	Sleep is just fundamental to our mental health,	睡眠对我们的心理健康来说是最基本的
71	physical health, and performance,	身体健康和表现,
72	and there's no replacing great sleep.	没有替代伟大的睡眠。
73	A key thing we all need in order to get excellent sleep	我们都需要一个关键的东西 才能好好睡觉
74	is to have an ideal sleep environment.	要有一个理想的睡眠环境。
75	Helix mattresses are designed for your unique sleep needs	螺旋床垫是为你独特的睡眠需求设计的
76	in order to ensure that you get	为了保证你得到
77	the best possible night's sleep.	最好的夜晚睡觉。
78	So if you go to the Helix site	如果你去Helix网站的话
79	and you take their very brief two or three minute quiz,	你给他们做两三分钟的测验
80	it will ask you questions such as,	它会问你一些问题,
81	do you sleep on your side, your back, or your stomach?	你睡在一边,背上,还是肚子?
82	Do you tend to run hot or cold throughout the night?	你整晚都热还是冷?
83	And they will match you to a mattress	他们会把你比作床垫
84	that's specific to your sleep needs.	这符合你的睡眠需要
85	I matched to the Dusk mattress,	我比对了黄昏床垫
86	that's the one that works for me,	那是为我工作的那个
87	and since sleeping on the Dusk mattress	自从睡在黄昏床垫上
88	now for well over two years,	两年多来,
89	I've been sleeping better than I ever have before.	我睡得比以前好过
90	So if you go to their site, you take the quiz	所以,如果你去他们的网站, 你参加考试
91	and you figure out what's the ideal mattress for you.	你想想你最理想的床垫是什么
92	去螺旋睡觉. comslash Huberman,
93	take their two minute sleep quiz	给他们两分钟的睡眠测验
94	and they'll match you to a customized mattress	他们会把你配成定制床垫
95	and you'll get up to $350 off any mattress order	任何床垫订单你都可以拿到350美元
96	and two free pillows.	和两个免费枕头。
97	Again, if interested,	再次,如果有兴趣,
98	你可以去Helixsleep.com slash Huberman (美国英语).
99	for up to $350 off and two free pillows.	最多350美元 和两个免费枕头。
100	Today's episode is also brought to us by Whoop.	今天的剧集也是由Hhoop带给我们的.
101	Whoop is a fitness wearable device	呜呼是健身设备
102	that tracks your daily activity and sleep,	跟踪你的日常活动和睡眠,
103	but also goes beyond that by providing real-time feedback	此外,还可以提供实时反馈
104	on how to adjust your physical training and sleep schedule	如何调整身体训练和睡眠时间
105	and other activities throughout your day	和其他活动
106	in order to optimize your health.	为了优化健康
107	I've been working with Whoop	我一直和呜呼合作
108	on their scientific advisory council	科学咨询委员会成员名单
109	to help advance Whoop's technology and mission	帮助推进呼和浩特的技术和使命
110	of unlocking human performance,	解锁人类的表演,
111	not just for athletes, but for everybody.	不仅为运动员,而且为每个人。
112	As a Whoop user, I've experienced the health benefits	作为Hhoop用户,我经历过健康福利
113	of their technology firsthand.	他们的技术第一手。
114	For instance, it tells me, of course,	例如,它告诉我,当然,
115	whether or not I had a good night's sleep	睡得好吗?
116	or a poor night's sleep by giving me a sleep score.	或通过给我一个睡眠分数 来睡得可怜
117	It tells me the percentage of rapid eye movement,	它告诉我快速眼动的百分比,
118	sleep to slow wave sleep,	睡觉慢浪睡眠,
119	but Whoop also tells me, for instance,	但是Whoop也告诉我,比如,
120	whether or not certain activities during my daytime,	无论我白天是否从事某些活动,
121	such as naps or training	如小睡或训练
122	or training of a certain amount of intensity,	或训练某种强度,
123	how that's impacting my sleep and vice versa.	这会影响我的睡眠,反之亦然。
124	If you're interested in trying Whoop,	如果你有兴趣尝试呼呼,
125	你可以去加入. whoop.com slash Huberman. 黑手党的党卫队
126	再说一遍,今天加入.whoop.com slash Huberman
127	and you'll get your first month free.	你会得到你的第一个月免费。
128	Today's episode is also brought to us by Roca.	今天的剧集也是罗卡带给我们的.
129	Roca makes eyeglasses and sunglasses	罗卡制造眼镜和太阳镜
130	that are uniquely tailored to the needs of athletes	适合运动员需要的
131	and everyday people.	和日常的人们。
132	The company was founded by two all-American swimmers	公司是由两个全美游泳运动员创办的
133	from Stanford, and everything about Roca eyeglasses	斯坦福的,还有罗卡眼镜的事
134	and sunglasses were designed with the biology,	和太阳镜的设计与生物学,
135	the visual system in mind.	视觉系统。
136	I've spent a lifetime working on the biology,	我一生都在研究生物学
137	the visual system, and I can tell you	视觉系统,我可以告诉你
138	that your visual system has to contend	你的视觉系统必须对抗
139	with enormous number of challenges	面临大量挑战
140	in order for you to be able to see clearly.	以便你能够清楚地看到。
141	Roca eyeglasses and sunglasses are designed such	罗卡眼镜和太阳镜的设计是这样的
142	that when you go from one environment to the next,	当你从一个环境到另一个环境,
143	like a brightly lit environment	就像亮亮的环境
144	to a less brightly lit environment,	到一个亮度较低的环境,
145	you don't notice that transition.	你没有注意到这种转变。
146	You always see with perfect clarity.	你总是非常清晰地看到
147	Another terrific thing about Roca eyeglasses	罗卡眼镜的又一件好事
148	and sunglasses is that many of the performance glasses	太阳镜就是很多表演眼镜
149	out there that are designed for sport	在那里,设计为运动
150	make people look like cyborgs, which if you want that,	让人们看起来像机器人, 如果你想这样,
151	they do have those options,	他们确实有这些选择,
152	the cyborg options as I call them,	我称之为机器人的选项
153	but they also have many options where the aesthetic	但也有很多选择 美学
154	is more of the sort that you would wear to dinner	更像是你会穿 晚餐
155	or to work or anywhere that you happen to be.	或工作 或任何地方你碰巧。
156	If you'd like to try Roca eyeglasses or sunglasses,	如果你想试试罗卡眼镜或太阳镜
157	go to Roca, that's R-O-K-A.com	去罗卡,那是R -O
158	and enter the code Huberman to save 20% off your first order.	输入密码Huberman 以保存20%的第一订单。
159	Again, that's Roca, R-O-K-A.com	再说一遍,这是罗卡,R -O
160	and enter the code Huberman at checkout.	并输入密码 休伯曼在离职。
161	The Huberman Lab podcast is now partnered	休伯曼实验室播客现在合作了
162	with Momentous Supplements.	与瞬间补充。
163	To find the supplements we discussed	为了找到我们讨论过的补编
164	on the Huberman Lab podcast,	在休伯曼实验室播客,
165	you can go to Live Momentous,	你可以去"生命时刻"
166	拼音为O-U-S,livermomentous.com slash Huberman. 中国新闻网.
167	And I should just mention that the library	我只想说图书馆
168	of those supplements is constantly expanding.	这些补充剂正在不断增加。
169	再说一遍,这是活泼的.com slash Huberman.
170	Okay, let's talk about dopamine.	好吧,让我们谈谈多巴胺。
171	What is dopamine?	什么是多巴胺吗?
172	Dopamine is what's called a neuromodulator,	多巴胺是所谓的神经调节剂,
173	which simply refers to the fact that it's a chemical	它只是指它是一种化学物质
174	that modulates or changes the electrical activity	调节或改变电活动
175	of other cells.	其他细胞。
176	And the cells I'm referring to are neurons.	我指的是神经元
177	Neurons are just nerve cells.	神经细胞只是神经细胞
178	So you have a brain and a spinal cord	所以你有大脑和脊髓
179	and the neurons in your brain and spinal cord	大脑和脊髓中的神经元
180	connect to one another	互相连接
181	and they connect to different areas of the body,	它们连接身体的不同区域,
182	including basically every organ of your body.	基本上包括你身体的每一个器官
183	And every organ of your body communicates back	你身体的每一个器官都会回馈
184	to your brain and spinal cord	你的大脑和脊髓
185	through direct or indirect pathways.	通过直接或间接的途径。
186	For instance, you have neurons in your gut	比如说,你肚子里有神经元
187	that sense what sorts of nutrients you've eaten or drank	感觉到你吃过或喝过什么营养
188	and then send neural signals, electrical signals,	然后发出神经信号 电讯信号
189	up to the brain.	直达大脑。
190	And indeed, that whole process	事实上,整个过程
191	happens to be modulated by dopamine.	恰好被多巴胺调制.
192	Dopamine as a neuromodulator has the basic property	多巴胺作为神经调节剂具有基本属性
193	of either ramping up, increasing,	或升起,或升起,
194	or decreasing the activity of other neurons.	或减少其他神经元的活动.
195	And that's done by adjusting things	这是通过调整事物来完成的
196	like electrical potentials and things of that sort	像电力潜力之类的东西
197	that we really won't go into this episode,	我们真的不会进入这一集,
198	but that I promise to get into in detail	但我保证会深入调查
199	in a future episode if you're interested	如果你有兴趣的话
200	in the biochemistry and biophysics of neurons	在神经元的生物化学和生物物理学中
201	and things of that sort.	和类似的东西。
202	So we have this neuromodulator, dopamine,	我们有神经调节器 多巴胺
203	and we know that that neuromodulator	我们知道神经调节器
204	can increase or decrease the activity of other neurons.	可以增减其他神经元的活性.
205	So then we have to ask ourselves	所以我们得问问自己
206	where is dopamine released in the brain and body	大脑和体内多巴胺的释放地点
207	and what specific types of neurons is it impacting?	它会影响哪些特定的神经元?
208	In other words, what specific types of functions	换言之,什么类型的职能
209	does dopamine have?	多巴胺有吗?
210	So there are basically five circuits within the brain	所以大脑里基本上有五个电路
211	that use dopamine as the primary neuromodulator	用多巴胺作为主要神经调节器
212	and those five circuits engage different	这五个电路是不同的
213	but related functions.	但相关功能。
214	So I'm gonna go through them one by one relatively quickly,	所以我要一个一个地通过他们 相对快,
215	giving you a little bit of nomenclature	给你一些术语
216	and some sense of what each of those circuits looks like	和一些感觉 每一个这些线路看起来像
217	and what it does.	以及它会做什么。
218	The first circuit is the so-called nigrostriatal pathway.	第一个电路是所谓的尼格罗斯特里亚特通道.
219	So in the back of the brain,	所以在脑后
220	there's an area called substantia nigra,	有一个叫做亚硝基亚的区域,
221	so named because the neurons, they are actually very dark	所以命名是因为神经元 实际上是非常黑暗
222	and they actually contain pigment.	而且它们实际上含有色素。
223	You'd be able to see this if I were to slice up a brain,	如果我把大脑切开 你会看到这个的
224	you'd see two dark regions in the back.	你会看到后面的两个黑暗区域
225	That's substantia nigra.	这是亚斯坦尼格拉。
226	Substantia nigra contains neurons	亚硝基亚含有神经元
227	that are chock-a-block full of dopamine,	里面全是多巴胺,
228	but they release that dopamine	但是他们释放出多巴胺
229	in a brain structure called the striatum.	在一个脑结构中, 被称为striatum。
230	The striatum is involved in movement,	刺客参与运动,
231	both the initiation of movements	运动的开始
232	and the suppression of movements.	和压制运动。
233	In so-called go, action, and no-go,	在所谓的去,行动,和不走,
234	suppress action pathways, a topic for a future podcast.	压制动作路径,未来播客的话题.
235	The second brain circuit that uses and leverages dopamine	使用和杠杆作用多巴胺的第二条脑电路
236	to a great extent is the so-called mesolimbic pathway.	在很大程度上,所谓的 " 中庸之路 " 。
237	Now you'll also in a moment hear	现在你也会听到的
238	about the mesocortical pathway.	关于中枢道。
239	So today I'm going to talk about these	今天我要谈这些
240	somewhat interchangeably at times,	有时有些交替
241	but where it's important for me	但对我很重要的地方
242	to differentiate between them, I will do that.	为了区分他们,我会这样做。
243	Both of these pathways initiate from a set of neurons	这两条路径都来自神经元
244	in the so-called ventral tegmental area or VTA.	在所谓的口腔构造区或VTA。
245	I will use that acronym, VTA.	我会用这个缩写,VTA。
246	The VTA functions in close partnership	瓦努阿图信托机构以密切的伙伴关系运作
247	with a different brain structure	大脑结构不同
248	called the nucleus accumbens, or NA.	叫做核糖体,或NA。
249	I don't think I'll call it NA today.	我今天不叫它"NA"了
250	I'll talk about VTA, ventral tegmental area,	我会说VTA, 腹股沟区域,
251	and I'll talk about nucleus accumbens.	我将谈论 核阿库姆本。
252	For sake of today's discussion,	为了今天的讨论,
253	you can lump those together if you want.	如果你愿意的话,你可以把它们拼在一起。
254	Neurons in those areas project a bunch of different places,	这些地区的神经元 预测了很多不同的地方,
255	but in the mesolimbic pathway,	却在迷途中,
256	those neurons are projecting to areas of the brain	这些神经元正在投射到大脑的区域
257	like the hypothalamus,	像下丘脑,
258	which sits right above the roof of your mouth	它坐在你嘴顶上
259	and is responsible for a lot of basic functions,	并负责许多基本职能,
260	things like maintaining your body temperature,	比如保持体温
261	for libido and the pursuit of sex,	性欲与追求
262	for hunger, for the generation of signals	为饥饿,为产生信号
263	to the pituitary gland that caused the release of hormones	导致激素释放的垂体腺
264	and other things into the bloodstream.	还有其他进入血液的东西
265	So the connections,	所以,连接,
266	which I sometimes refer to as projections,	我有时称之为预测
267	from the neurons in the VTA and nucleus accumbens	从VTA的神经元 和核蓄积物
268	to the hypothalamus are basically using dopamine	到下丘脑基本上使用多巴胺
269	to modulate the output of a lot of different things	来调节很多不同事物的输出
270	that happen in this hypothalamus that controls a lot of,	发生在这个控制了很多的下丘脑上,
271	we could call them primitive functions,	我们可以称之为原始功能,
272	but they're really basic functions for survival.	但它们是生存的基本功能
273	Now, the other pathway out of the VTA	现在,VTA的另一条出路
274	and nucleus accumbens is to the cortex.	和核亚昆本是皮层。
275	That's why it's called mesocortical pathway.	故名为中道.
276	So this is a very different pathway	因此,这是一个非常不同的路径
277	从 VTA 和 ccumbens 中
278	than the one I just described a moment ago.	比我刚才描述的要好
279	The pathway I'm talking about now,	我现在说的路
280	the mesocortical pathway,	中枢的路径,
281	projects to the prefrontal cortex,	项目到前额皮层,
282	which is a structure that many of you have perhaps heard of,	这是你们中许多人所听说过的结构,
283	but even if you haven't, it's important to know	但即使你没有, 重要的是要知道
284	this is an area that resides right behind your forehead	这个区域就住在你的额头后面
285	and that in humans compared to other species	人类和其他物种相比
286	is greatly expanded in terms of its size	其规模大为扩大。
287	and complexity of function.	和职能的复杂性。
288	So it's involved in everything	所以它涉及一切
289	from planning and executing of action	从规划和执行行动
290	to making good or bad decisions depending on context.	做出好坏的决定取决于背景
291	In fact, one of the primary functions	事实上,主要职能之一
292	of prefrontal cortex is to really understand context,	前额皮质就是真正理解背景
293	whether or not, for instance,	是否,例如,
294	you are alone in your room	你一个人在房间里
295	where certain behaviors are appropriate,	如果某些行为是适当的,
296	whether or not you are at work	无论你是否在工作
297	where other behaviors are appropriate.	在其他行为适合的地方。
298	Understanding what the context is	了解背景是什么
299	and therefore what sorts of actions	并因此采取什么行动
300	need to be generated and suppressed.	需要产生和抑制。
301	In fact, a guest on the Huberman Lab podcast,	事实上 休伯曼实验室播客的客人
302	and this is a guest whose episode hasn't aired yet,	这位嘉宾的剧集还没有播出
303	described this beautifully.	说得真好
304	He's a neurosurgeon and he said,	他是个神经外科医生 他说
305	the way to think about the prefrontal cortex	如何思考前额皮层
306	is it's basically an area of the brain that says shh	基本上是大脑的一个区域 说嘘
307	or no, not now to other brain regions	现在不是其他大脑区域
308	in order to suppress action.	以压制行动。
309	And we know this because people that have damage	我们知道这一点,因为人们有损害
310	to the prefrontal cortex	到前额皮层
311	often can't suppress their impulses.	经常无法抑制他们的冲动.
312	So the pathway from VTA and nucleus accumbens	因此,从VTA和核蓄本的路径
313	to the prefrontal cortex is absolutely critical	对前额皮质来说是绝对关键的
314	for today's discussion	供今天讨论
315	because we are largely going to be discussing	因为我们基本上要讨论
316	motivation, drive, pursuit, procrastination,	动机、动力、追求、拖延
317	and all sorts of things that have to do	和各种事情必须做
318	with our feelings about context,	我们对于背景的感受,
319	whether or not we want to do something or not,	不管我们是否想做什么
320	whether or not we feel we should or we shouldn't,	无论我们是否觉得我们应该或不应该,
321	whether or not we feel we failed the last time	我们是否觉得上次失败了
322	or there's a high probability of success the next time.	或者下次成功的可能性很高。
323	Prefrontal cortex does many, many things,	前额皮层做很多很多事情,
324	but when thinking about dopamine's role	但当想到多巴胺的作用时
325	in the prefrontal cortex,	在前额皮质中,
326	that is when thinking about this mesocortical pathway,	即当想到这种中枢途径时,
327	we really want to think about how dopamine is activating	我们很想想想多巴胺是如何激活的
328	or changing our propensity to do certain things	或者改变我们做某些事情的倾向
329	and get us into action or prevent us	并让我们进入行动或阻止我们
330	from doing certain things and prevent action.	不做某些事情 并阻止行动。
331	So basically you can think about the mesocortical pathway	所以,基本上你可以思考 中枢路径
332	as a circuit that really governs all of the major choices	作为真正支配所有重大选择的线路
333	that you're going to make in life about what to do	你会在生活中 做出该怎么做
334	and what not to do toward your goals	和什么不做 你的目标
335	and away from the things that you want to avoid.	远离你所要避免的。
336	Now, the fourth dopamine pathway in the brain	现在,大脑中的第四个多巴胺途径
337	is the so-called tuberoinfundibular pathway.	是所谓的管状方形路径。
338	And this is not one we're going to focus on too much today.	今天我们不会把太多精力放在这个上。
339	This is a pathway that relates to connections	这是一个连接的路径
340	between the brain and your pituitary gland.	大脑和你的垂体腺之间
341	Your pituitary gland being that gland that's,	你的垂体腺就是那个腺体
342	as I mentioned a moment ago,	正如我刚才提到的,
343	is also receiving input from the hypothalamus	正在接收下丘脑输入
344	and is releasing a bunch of hormones into your bloodstream,	释放出一堆激素 进入你的血液,
345	things like luteinizing hormone,	比如润滑激素
346	follicle stimulating hormone,	卵泡刺激激素,
347	things like melanocortin hormone.	类似美兰果素激素的东西。
348	These are hormones that are impacting everything	这些激素影响着一切
349	from the function of the ovary and females	卵巢和雌性的功能
350	to the function of the testes and males.	以测试和雄性的作用。
351	It's governing things like cortisol release under stress,	在压力下释放皮质溶液
352	thyroid hormone,	甲状腺激素,
353	meaning it's regulating thyroid hormone release,	意思是它能调节甲状腺激素的释放
354	and on and on.	不停地说
355	Dopamine has a very powerful impact	多巴胺影响很大
356	on the output of the pituitary.	。关于垂体输出。
357	So again, that's probably a topic for a future episode,	再说一遍 这也许是未来一集的主题
358	but it's important in reviewing the different brain circuits	但重要的是审查不同的脑电路
359	that use dopamine as a neuromodulator	将多巴胺用作神经调节器
360	that I mentioned that one.	我提到了那个。
361	Then there's a fifth one,	还有第五个
362	and this fifth one is not often discussed,	而这第五个没有经常讨论,
363	and again, won't be the main topic of today's discussion,	再说一遍,今天讨论的主要话题不是
364	but for thoroughness and for clarity,	惟求彻底和明白,
365	it's important that we mention it.	这很重要,我们提到它。
366	This is the circuit within your retina,	这是你视网膜内的电路
367	that is the pie crust-like lining of neural tissue	那是像馅饼一样的神经组织内衬
368	on the back of your eye,	在你眼皮底下,
369	because remember, your eye is actually part of your brain	因为记住 你的眼睛其实是大脑的一部分
370	that got extruded from your brain during development.	在你的大脑发育过程中被挤出。
371	You know, those two eyes that you see in the mirror	你知道,你在镜子里看到的那双眼睛
372	and that you see in other people	和你们在别处所看见的,
373	are actually two pieces of central nervous system,	其实是两块中枢神经系统,
374	and within the retina,	在视网膜内部,
375	which is the neural portion of the eye,	是眼睛的神经部位,
376	within the neural retina,	在神经视网膜内,
377	dopamine is responsible for adapting	多巴胺负责适应
378	to different light conditions	不同的光线条件
379	so that you can see clearly both in the evening	以便你们在傍晚看见这两件事,
380	and when it gets darker, you can still see a bit,	等天黑了,你还能看见一点
381	and in the morning when it's very bright,	早晨,当它非常亮亮的时候,
382	you don't really have to make adjustments	你不需要调整
383	to your visual system in order to see clearly.	进入你的视觉系统,以便清晰地看到。
384	Your visual system does it for you,	你的视觉系统为你服务
385	and one of the ways that it does that	以及它这样做的方式之一
386	is through the neuromodulator dopamine.	是通过神经调节器多巴胺。
387	So today, we are not going to discuss	所以今天我们不讨论
388	the retinal dopamine pathways	视网膜多巴胺途径
389	or the tuberoinfundibular dopamine pathways,	或多巴胺途径,
390	and we won't really talk so much	我们不会说太多
391	about the nigrostriatal pathway.	关于尼格罗斯特里亚特的路径。
392	I'll say one more thing about it,	我再说一件事
393	and then I'll leave it alone.	然后,我会离开它。
394	We are going to talk about the mesocortical pathway,	我们要谈谈迷幻之路
395	and we might touch on the mesolimbic pathway	我们可能接触 孤独的路径
396	a little bit as well.	有点像。
397	So today, we're mostly going to talk	今天,我们主要要谈谈
398	about mesocortical circuitry and function	关于中间电路和功能
399	and dopamine within the mesocortical circuit,	和多巴胺在中枢电路内,
400	and the reason that we're doing that	我们这样做的原因
401	is that today's discussion is really about motivation,	今天的讨论其实是关于动机的
402	procrastination, goal setting, and pursuit.	拖延,目标设定,和追逐。
403	It's very important to understand	了解这一点很重要
404	that neither dopamine nor the mesocortical circuit	既非多巴胺,也非中导电路
405	cares about any specific goal or pursuit.	关心任何特定的目标或追求。
406	This is a circuit that uses dopamine	这是使用多巴胺的电路
407	in order to pursue anything.	为了追求任何东西。
408	Now, of course, some people have a greater propensity	现在,当然,有些人有更大的倾向
409	to pursue things like work or goals in athletics	在运动中追求工作或目标
410	or relationships or a combination of those.	或关系或两者的组合。
411	Other people, unfortunately, have a greater propensity	其他人,很不幸,有更大的倾向
412	to pursue things like drugs of abuse.	追求毒品之类的东西
413	What are drugs of abuse?	什么是滥用毒品?
414	Drugs of abuse tend to be drugs	滥用毒品往往为毒品
415	that increase levels of dopamine to the extent	使多巴胺含量达到
416	that other types of pursuits in life	生活中其他类型的追求
417	that are adaptive for us,	适应我们,
418	like work, relationships, school, et cetera,	工作、关系、学校等等
419	become irrelevant.	变得无关紧要
420	In fact, the definition of addiction that I use	事实上,我使用的毒瘾定义
421	and that I believe really matches the neurobiology	我相信这很符合神经生物学
422	very well is that addiction is a progressive narrowing	很好,瘾是逐渐缩小的
423	of the things that bring us pleasure.	带给我们快乐的东西。
424	Healthy functioning of the mesocortical pathway, however,	然而,中间道的健康功能,
425	allows us to toggle or switch back and forth	允许我们来回切换或切换
426	between different types of pursuits	不同类型的追逐
427	of all the sorts that I've mentioned earlier.	我之前提到的各类
428	So if we can understand how that mesocortical pathway works,	所以,如果我们能理解 中枢途径如何工作,
429	just a little bit, in particular,	只是一点点,特别是,
430	when dopamine is released and when it's not released,	当多巴胺被释放,当它没有释放,
431	what dopamine does when it's released	多巴胺释放后会做什么
432	to our sense of motivation and drive,	我们的动力和动力感,
433	and if we can understand a little bit	如果我们能理解一点
434	about how our recent dopamine history,	关于我们最近的多巴胺史,
435	that is, whether or not there is dopamine	不管有没有多巴胺
436	in our system already, dictates whether or not	在我们的系统中,已经决定了是否
437	we are going to feel motivated in the next five, 10,	接下来的5,10,我们会感到有积极性
438	15 minutes, hours, days, and weeks.	15分钟,小时,天,周。
439	That is all very easy to understand.	这很容易理解。
440	I promise I'll explain it to you in a simple way,	我保证我会跟你解释的
441	but I want you to get a circuit into your mind.	但我希望你有一个回路 进入你的脑海。
442	I want you to envision that there are these neurons,	我要你想象出这些神经元
443	little nerve cells in the VTA and nucleus accumbens.	神经细胞在VTA和核糖体。
444	Those neurons make dopamine.	这些神经元会做多巴胺
445	They send their projections that we call axons,	他们发出预测 我们叫斧头,
446	which are like little wires,	犹如小线一样,
447	and they can release dopamine into the prefrontal cortex.	他们可以释放多巴胺 进入前额皮层。
448	And now you already know,	现在你已经知道了,
449	because you learned it a few minutes ago,	因为你几分钟前学会了
450	that the prefrontal cortex then can ensure	这样前额皮层就可以保证
451	that certain behaviors take place	某些行为发生
452	and other behaviors do not take place,	而其他行为并没有发生,
453	that shh or quieting that we talked about earlier.	我们刚才说的嘘声或安静声
454	With that in mind, let's now take a look	考虑到这一点,我们现在来看看
455	at how dopamine is released,	如何释放多巴胺,
456	and let's keep two things in mind.	让我们记住两件事
457	There are peaks in dopamine.	多巴胺中存在峰顶.
458	That is, dopamine is released into the frontal cortex,	即多巴胺释放到前皮层,
459	where it has these effects of activating	具有激活作用的
460	or suppressing action,	或镇压行动,
461	and we can think of those as peaks in dopamine.	我们可以把这些当成多巴胺峰。
462	So if I call it a spike, that means an increase	所以,如果我称它为 猛增,这意味着增加
463	and then a decrease.	然后减少。
464	If I call it a peak, it's an increase and then a decrease.	若我称其为高峰,则谓之增减.
465	There can also be troughs in dopamine.	多巴胺中也可有槽.
466	What do I mean by that?	这是什么意思?
467	Well, we have peaks in dopamine,	我们有多巴胺峰
468	and that peak in dopamine can rise up	多巴胺的峰值会上升
469	and then go back to what we call baseline,	然后回到我们所谓的基线,
470	or there can be a trough.	或者可以有一个槽。
471	It can go below baseline.	它可能低于基线。
472	So the two key things to understand about dopamine	所以关于多巴胺的两件事
473	is that we have dopamine peaks	我们有多巴胺峰
474	that are triggered by certain behaviors,	由某些行为引发,
475	certain compounds, drugs or substances, food, et cetera,	某些化合物、药物或物质、食物等,
476	and that we have a dopamine baseline.	我们有一个多巴胺基线。
477	Our dopamine baseline is our reservoir of dopamine.	我们的多巴胺基线就是我们的多巴胺库.
478	It's how full or empty our dopamine pool is,	我们的多巴胺池是满的还是空的
479	and that dopamine pool is the pool of dopamine	多巴胺池就是多巴胺池
480	that we use in order to create those dopamine peaks,	我们用来制造多巴胺峰
481	and when those peaks come down,	当山峰降临的时候,
482	sometimes they go back to baseline	有时它们会回到基线
483	and sometimes they go to lower than baseline,	他们有时比基准低。
484	which we call the trough.	我们称之为槽。
485	If any of this seems confusing,	如果这看起来有些混乱
486	I want you just to imagine a wave pool.	我要你想象一个波浪池。
487	This is an analogy that was given to me	这是给我的类比
488	by one of our podcast guests,	我们的播客之一,
489	他是Kyle Gillette医生 他是肥胖症专家
490	and works on a number of things related	并致力于一些与
491	to endocrine hormone function,	内分泌激素功能,
492	including testosterone, estrogen, in both men and women.	包括雌激素、雌激素和雌激素。
493	Want to check out his episodes on hormone health.	想看看他的荷尔蒙健康状况
494	They're fascinating and actionable.	它们是迷人和可操作的。
495	He's a tremendous wealth of knowledge,	他拥有丰富的知识
496	and he has this analogy for how dopamine works	他对多巴胺如何起作用有这样的类比
497	in our brain and body,	在我们的大脑和身体,
498	and that analogy is this notion of a wave pool.	而这种类比就是这种波池的概念.
499	If you've ever seen a wave pool,	如果你见过波浪池
500	it's basically a concrete pool,	它基本上是一个混凝土池,
501	and there are waves within it, okay, duh.	里面有波浪,好吧,伙计
502	Those waves can be of different heights,	这些波浪会不同高度
503	so they can be little ripples,	这样它们就能变成小波纹
504	and we can think of those as little mini peaks,	我们可以把这些当成迷你山峰
505	or they can be big waves.	或者它们可能是大浪
506	They can be really big crashing waves.	它们会是大浪
507	If the height of those waves	如果这些波的高度
508	and the frequency of those waves is very, very large,	这些波的频率非常,非常大,
509	some of that water,	喝点水
510	which here I'm using as an analogy to dopamine,	我用这个来类比多巴胺
511	can slosh out of the wave pool and the baseline drops.	可以从波池中消失 基线下降
512	However, if those peaks are small enough	但是,如果这些山峰足够小
513	or they are seldom enough,	或者他们很少足够,
514	well, then the baseline, that is the water level	那么基线就是水位
515	in that pool, stays more or less constant.	在游泳池里,保持或多或少不变。
516	I think this is an excellent analogy	我觉得这是个很好的类比
517	for how dopamine works in the mesocortical pathway	多巴胺如何在中导道上起作用
518	as it relates to motivation and pursuit	因为它关系到动机和追求
519	and all those sorts of things,	和所有这些事情,
520	because we really need to think about how the peaks	因为我们真的需要思考 如何高峰
521	and the baseline relate to one another,	并有彼此之间的基准,
522	and this is very important.	这是非常重要的。
523	The peaks and the baseline	高峰和基线
524	are not independent of one another.	彼此不独立。
525	They relate to one another,	他们彼此相通,
526	so now you have in your mind a wave pool,	所以现在你心里有波浪池
527	and just understand that if you get a great big huge wave,	只要明白 如果你得到一个巨大的浪潮,
528	maybe one of them, it will crash out,	也许其中之一, 它会崩溃,
529	and some of that water will splash out.	有些水会流出来
530	The baseline will go down a little bit,	基线会下降一点
531	but if you get big peak after big peak after big peak,	但是,如果你得到大峰 在大峰之后,
532	pretty soon you're going to empty that pool,	很快你会把游泳池清空
533	whereas if you have smaller waves	如果你有较小的波
534	or less frequent big waves,	或频率较低的大浪,
535	well, then the baseline will stay relatively constant.	那么,基线将保持相对不变。
536	So let's think about dopamine peaks and baselines,	让我们想想多巴胺峰和基线,
537	and let's remember that for every peak, there's a trough.	记住,每个峰顶都有一个槽
538	What do I mean by that?	这是什么意思?
539	Well, when you have a wave,	好吧,当你有一个波,
540	you also have the bottom of the wave.	你还有波的底部。
541	When you have a mountain,	当你有一个山,
542	you have the bottom of the mountain.	你拥有山底。
543	When we think about dopamine peaks and dopamine baselines,	当我们想到多巴胺峰和多巴胺基线时
544	we have to include that trough	我们必须包括这个槽
545	because that trough,	因为那个槽,
546	that is the level of dopamine below baseline,	即低于基线的多巴胺水平,
547	really dictates whether or not you are going to feel motivated	真正决定你是否觉得有动机
548	to pursue something or not.	到底有没有在追逐什么
549	So I'm going to give you a visual in your mind.	所以我会给你一个视觉 在你的脑海。
550	The visual in your mind is an increase in dopamine	你脑中的视觉是多巴胺的增量
551	that's triggered by your desire for something,	是因为你对某种事物的渴望
552	and really could be your desire for anything.	也可以成为你对一切的渴望
553	If you're hungry and you're thinking about,	如果你饿着想着
554	oh, I really want a sandwich,	哦,我真的想要一个三明治,
555	I really want a, let's think,	我真的想要一个,让我们想想,
556	what sandwich would I want right now?	我现在想要什么三明治?
557	A really nice roast beef sandwich on sourdough	烤牛肉三明治吃得真好吃
558	with a slice of Swiss tomatoes, slice of pickle.	用瑞士西红柿切片,泡菜切片.
559	Here, I'm describing the sandwich that I would want.	在这里,我描述的三明治,我想。
560	So if you're hungry and you're thinking about that,	所以,如果你饿了,你想着这一点,
561	dopamine starts rising.	多巴胺开始上升
562	This is crucially important to understand.	这对理解至关重要。
563	Dopamine is not just released when we get the reward,	多巴胺不仅仅是当我们得到奖励时释放的
564	when we get the thing that we're pursuing.	当我们得到的东西 我们追求。
565	Dopamine is released in anticipation of what we want.	多巴胺的释放是为了期待我们想要的东西.
566	That increase in dopamine is by no happenstance,	多巴胺的增加不是偶然的
567	no mistake, relates also to our propensity	也和我们的倾向有关
568	and desire to move.	并渴望移动。
569	Remember earlier I told you	记得刚才我告诉过你
570	there's a separate circuit of dopamine	多巴胺有一个单独的环路
571	that triggers movement and that when it's depleted	触发运动 当它耗尽时
572	is causing things like deficits in movement	导致行动赤字
573	related to Parkinson's or other movement disorders?	和帕金森的运动障碍有关?
574	Well, that's not pure coincidence.	这不是纯粹的巧合
575	That's because desire and the need to move	那是因为欲望和移动的需要
576	in order to pursue and reach goals	为了追求和实现目标
577	are one in the same process.	是同一个过程。
578	So if I desire a sandwich	所以,如果我想要一个三明治
579	or I desire a cup of coffee	或者我要一杯咖啡,好吗?
580	or I desire some water when I'm thirsty,	或者我渴的时候想喝点水
581	there's an increase in dopamine	多巴胺会增加
582	that we could call a little mini peak in dopamine.	我们可以叫一个小型的多巴胺峰。
583	But then here's the key thing.	但关键是...
584	Very soon after I realized my desire for something,	在我意识到我渴望的东西后不久
585	that peak that was caused by the desire	由欲望导致的高峰
586	comes down and drops below baseline,	下临,下临基线,
587	below the level of dopamine	低于多巴胺水平
588	that it was prior to even thinking about the sandwich	之前甚至想到三明治的时候
589	or the coffee or the glass of water.	或咖啡或水杯。
590	And it's that drop below baseline	和它下降 低于基线
591	that triggers my desire to go out and find that sandwich,	这让我想出去找三明治
592	that coffee, that water, or that blank,	那个咖啡,那个水,或者那个空白的,
593	insert whatever it is that you happen to desire,	插入你们所爱好的,
594	action or substance of any kind or person, et cetera.	任何种类或个人的行动或实质,等等。
595	So that drop below baseline is fundamental	因此,低于基线是根本的
596	to the whole process.	整个过程。
597	And that drop below baseline was triggered	低于基线的下降是触发的
598	by the preceding peak.	以上一峰为界。
599	So let's say that I desire a sandwich,	这么说吧 我想吃三明治
600	there's an increase in dopamine,	多巴胺有增加,
601	then very quickly it comes down below baseline	很快它就降到基线以下
602	just a little bit.	只是一点点。
603	Now I'm in pursuit of the sandwich.	现在我在追求三明治。
604	I'm looking for where I can get that sandwich.	我想找个地方买三明治
605	I can order it perhaps to be delivered,	我可以叫人送来
606	I can go out and find it.	我可以出去寻找它。
607	Now is the stage in which I have to think about	现在是我必须思考的舞台
608	what are the different stimuli	不同的刺激是什么
609	that is the things in my environment	那是我环境中的东西
610	that signal whether or not	这表示是否
611	I'm likely to get that sandwich or not.	我可能会得到 三明治与否。
612	And so for instance, if I were to go into my phone	比如说,如果我进入我的手机
613	and order food on an app	并在应用程序上订购食物
614	or walk down the street and see the sign for a deli,	或走在街上,看见迹象,
615	that's a cue that I'm likely to relieve that drop	这提示我很可能能缓解下降
616	in dopamine and get not just back to baseline,	在多巴胺 并不只是回到基线,
617	but that I'll get a peak in dopamine.	但我会得到一个顶峰 多巴胺。
618	And indeed that's what happens.	事实就是这样。
619	If I find that deli, I go into the deli, they're open,	如果我找到那个deli, 我进入deli,他们是开放的,
620	they're making the sandwich that I want,	他们在做我想要的三明治
621	they make my sandwich and great, I get that sandwich.	他们做了我的三明治和棒极了,我得到了三明治。
622	And that sandwich will have some degree	那三明治会有一定程度的
623	of inherent reward to it.	内在的报酬,
624	Some degree of my liking it or not liking it.	某种程度上我喜欢它或不喜欢它。
625	So let's say I like it.	所以说我喜欢
626	It's not the best sandwich I've ever had,	这不是我吃过最好的三明治,
627	but all I'm doing is comparing my desire for that sandwich	但我所做的只是比较我对三明治的渴望
628	to the sandwich that I actually got and ate.	到三明治,我得到了和吃了。
629	And chances are it's going to relieve that craving,	也有可能缓解这种渴望
630	meaning it will take that dopamine	意思是,它会采取 多巴胺
631	that had fallen below baseline, up, up, back to baseline.	已经下降到基线以下, 上,上,上,上,下到基线。
632	And if I like the sandwich,	如果我喜欢三明治,
633	it's going to indeed increase that dopamine,	它真的会增加多巴胺,
634	again, to another peak.	再次,到另一个高峰。
635	Now, if I love the sandwich,	现在,如果我喜欢三明治,
636	like it's the most delicious thing	就像它是最美味的东西
637	that I've ever tasted in my entire life,	我这辈子都尝过
638	well then I'll get a big peak in dopamine	然后,我会得到一个大峰 多巴胺
639	when I consume that reward.	当我消耗的奖励。
640	However, chances are the sandwich is more or less	不过,三明治还是差不多
641	as I expect it to be, which is pretty good.	正如我所期望的,这是相当不错的。
642	I'll eat it and I'm fine.	我会吃它,我没事。
643	What do I mean by fine?	我是指什么是罚款?
644	Well, there's a concept called reward prediction error.	有个叫奖励预测错误的概念
645	Reward prediction error says that the dopamine	奖励预测错误说多巴胺
646	that it has experienced, that is,	它经历了,即,
647	that's released from the VTA and nucleus accumbens,	从VTA和核糖体释放出来,
648	is going to be of a certain value.	将具有一定的价值。
649	And that value is going to be compared	而这个价值将会被比较
650	to the desire and expectation	对欲望和期望
651	of what I thought I was going to get.	我想得到的东西。
652	So if you take what you actually got	所以,如果你拿 你实际得到的
653	minus what you expected, that's reward prediction error.	减去你的预期, 这是奖励预测错误。
654	So if the sandwich is basically what I expected to get,	所以,如果三明治基本上是 我期望得到的,
655	fine, dopamine comes down basically to a baseline level	好,多巴胺基本降到基线水平
656	that's pretty standard for me	这对我来说很正常
657	and is basically the baseline level I had	基本上就是基线水平
658	before I ever thought about the sandwich at all.	在我考虑三明治之前
659	If the sandwich completely surprises me	如果三明治让我惊讶
660	and is completely amazing, just an amazing sandwich,	简直是惊人的三明治
661	well then the level of dopamine that I experienced	我所经历的多巴胺水平
662	when I consume that sandwich is going to be even greater	当我吞下三明治的时候 就会更大
663	and it's going to be that minus what I expected.	它会是 减去我的期望。
664	So there it's a bigger reward prediction error	因此,这是一个更大的奖励 预测错误
665	in the direction of higher peak by consuming the sandwich.	朝更高的峰值方向走 通过消耗三明治。
666	And then of course, there's the other possibility	当然,还有另一种可能
667	which is the deli's closed or the sandwich they make me	这是Deli的关闭 或者他们做的三明治我
668	is lousy or it doesn't taste good	糟透了,还是不好吃
669	or something happened in the consuming of that sandwich	或发生了什么 消耗三明治
670	that just makes it a bad experience.	那只是让它是一个糟糕的经历。
671	In which case, if we take that reward experienced	这样的话,如果我们拿下那份有经验的奖励
672	minus reward predicted from the initial craving,	减去从最初的渴望中预言的回报,
673	well then it's going to be less than what I expected	那会比我想象的要少
674	and therefore the baseline drops below	因此基线下降至以下
675	where it was prior to even desiring the sandwich.	在那里,它甚至 想要三明治。
676	Okay, so all of this might seem a little bit complicated	好吧,所以这一切 可能看起来有点复杂
677	but it's all very simple.	但这一切都很简单。
678	Desire for things increases dopamine	对事物的渴望会增加多巴胺
679	but then our level of dopamine drops below baseline	但随后我们的多巴胺水平 低于基线
680	and it's that drop below baseline	和它是下降 低于基线
681	that triggers the motivation	触发动力
682	to bring that dopamine level back up	让多巴胺含量回升
683	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}通过去追查这件事
684	that you wanted in the first place.	你一开始想要的
685	Now, of course, as this is happening	现在,当然,随着这一切的发生
686	you're not conscious of your dopamine levels.	你没意识到你的多巴胺含量
687	You experienced this as context dependent	您从上下文中体验到此
688	craving and pursuit.	渴望和追求。
689	Because remember the prefrontal cortex	因为记住前额皮层
690	is involved in context setting and craving and pursuit	* 参与背景环境、渴望和追求
691	because it relates to action and movement	因为它与行动和运动有关
692	which is one of the general features of the dopamine system.	这是多巴胺系统的一般特征之一。
693	So you can start to see	所以,你可以开始看到
694	how this is a beautifully designed system	这个系统设计得很好
695	and you can also see how it's a perfect system	你也可以看到它是如何 一个完美的系统
696	for desire and pursuit of anything, not just sandwiches	渴望和追求任何东西 不只是三明治
697	as I'm giving you in this somewhat trivial	因为我给你这个小事
698	but every day and therefore applicable example.	但每天都有,因此也是适用的例子。
699	So just by understanding reward prediction error	所以,只是通过理解奖励 预测错误
700	and especially by understanding that a craving triggers	特别是通过理解渴望触发
701	a peak in dopamine that makes you motivated	多巴胺的峰值让你兴奋
702	but then drops your level of dopamine below baseline	然后将你的多巴胺水平降至基线以下
703	which makes you even more motivated,	这使得你更有动机,
704	you are already halfway through the conceptual aspect	您已经进入了概念的半途
705	of today's podcast because if you can understand that	今天播客 因为如果你能理解
706	you will understand why, for instance	你会明白为什么,例如
707	when you initially want something	当你一开始想要的东西
708	or you think you want something, it puts you into motion	或者你认为你想要什么, 它让你进入运动
709	but then pretty quickly you're starting to feel the pain	但很快你开始感受到痛苦
710	of not having that and that is also contributing	和它也正在作出贡献。
711	to your desire to pursue that thing.	为了你追求那东西的愿望
712	This is a subtle effect but if you watch for it	这是微妙的效果,但如果你看着它
713	you'll start to see it or experience it within yourself.	你会开始看到它 或体验它自己。
714	Your craving for things is not just about craving	你对事物的渴望不仅仅是渴望
715	for those things per se, it's also a desire	对于这些东西本身,这也是一种欲望
716	to relieve the pain of not having those things	来缓解没有这些东西的痛苦
717	and if you can internalize that	如果你能内化
718	and start to develop an awareness around it	并开始培养人们的认识
719	you will be in an amazing position to leverage	你会处于一个惊人的地位 杠杆
720	all sorts of aspects of the dopamine system	多巴胺系统的各个方面
721	in order to increase your motivation	为了增加你的动机
722	especially when things get really hard	特别是当事情变得很困难的时候
723	or when you have the propensity to procrastinate	或者当你有拖延的倾向的时候,
724	which is something that we'll get into	这件事情,我们会得到
725	a little bit later in the podcast.	稍晚一点在播客。
726	I'd like to take a quick break	我想尽快休息一下
727	and acknowledge one of our sponsors, Athletic Greens.	并承认我们的赞助商之一, 运动员格林斯。
728	Athletic Greens now called AG1	运动绿地现在叫做AG1
729	is a vitamin mineral probiotic drink	是维他命矿物质的辅生饮料
730	that covers all of your foundational nutritional needs.	满足你所有的基本营养需求
731	I've been taking Athletic Greens since 2012	我从2012年开始就服用运动员绿素
732	so I'm delighted that they're sponsoring the podcast.	所以我很高兴他们赞助播客。
733	The reason I started taking Athletic Greens	我开始服用运动绿酒的原因
734	and the reason I still take Athletic Greens once	和原因 我仍然采取运动员绿党一次
735	or usually twice a day is that it gets to be	或通常一天两次是,它会是
736	the probiotics that I need for gut health.	肠道健康需要的抗生素
737	Our gut is very important, it's populated by gut microbiota	我们的肠道很重要,它有肠道微生物
738	that communicate with the brain, the immune system	与大脑,免疫系统沟通
739	and basically all the biological systems of our body	基本上我们身体的所有生物系统
740	to strongly impact our immediate and long-term health	影响我们当前和长期的健康
741	and those probiotics in Athletic Greens are optimal	和那些抗生素 在运动员绿地是最好的
742	and vital for microbiotic health.	对微生物健康至关重要
743	此外,Athletic Greens还包含一个数字
744	of adaptogens, vitamins and minerals that make sure	能够确保
745	that all of my foundational nutritional needs are met	我的营养需求全部得到满足
746	and it tastes great.	味道不错
747	If you'd like to try Athletic Greens	狦稱刚刚
748	你可以去田径绿地. com slash Huberman.
749	and they'll give you five free travel packs	他们会给你5个免费旅行包
750	that make it really easy to mix up Athletic Greens	那样就很容易把运动员绿地混在一起
751	while you're on the road, in the car, on the plane, et cetera	当你在路上,在车里,在飞机上,等等
752	and they'll give you a year supply of vitamin D3K2.	他们会给你一年的维他命D3K2
753	再说一遍,那是运动绿地.comslash Huberman
754	to get the five free travel packs	拿到5个免费旅行包
755	and the year supply of vitamin D3K2.	以及维生素D3K2的年份供应量。
756	Now I'd like to talk about the dynamics of dopamine release	现在我想谈谈多巴胺释放的动态
757	with a little bit more detail	更详细一点
758	and this is something I've never covered	这是我从来没有覆盖过的东西
759	on any social media post or on any podcast,	在任何社交媒体的帖子 或任何播客,
760	either this one or as a guest on other podcasts	要么是这个,要么是其他播客的客人
761	because on the face of it, it might seem a little too detailed	因为从表面上看 可能有点太详细了
762	like why is he telling me all this?	像为什么他告诉我这一切?
763	Isn't it just enough to know that there are peaks and troughs	光知道有山峰和山沟还不够
764	and baselines in dopamine?	多巴胺的基线?
765	Well, it turns out that if you can understand	事实证明如果你能理解
766	what that peak and trough are really about,	那顶峰和槽到底是怎么回事,
767	in other words, what's really happening	换句话说,到底发生了什么
768	when we zoom in on that peak and trough,	当我们放大 在峰顶和槽,
769	you'll be in an amazing position to overcome procrastination	你会处于一个惊人的地位 克服拖延
770	and essentially pursue any goals in an ongoing basis.	并且基本上持续不断地追求任何目标。
771	So I'm very excited to share this information with you	所以,我很兴奋 与你分享这个信息
772	because I do think that it has tremendous actionable power.	因为我认为它有巨大的 行动能力。
773	What I'm about to describe relates to a number	我要描述的是一个数字
774	of different findings that have been made	调查结果
775	mostly over the last five to 10 years,	过去五到十年里
776	although to be quite direct,	虽然很直接,
777	mostly within the last five years.	主要是在过去五年内
778	And it has to do with the fact that the peak and trough	和峰顶和沟壑有关
779	and baseline that I talked about a moment ago	以及我刚才提到的基线
780	that are associated with craving,	与渴望有关,
781	they look like a peak followed by a trough,	他们看起来像一个高峰 后面有一个槽,
782	followed by a return to baseline and maybe another peak	之后返回基线,也许达到另一高峰
783	if you get the reward or a drop below baseline	如果你得到奖励或低于基线
784	if you don't or you don't like what you got.	如果你不喜欢或不喜欢你得到的东西。
785	But if we were to zoom in on that peak and the reward,	但是如果我们放大 在那高峰和奖励,
786	in other words, to really zoom in on the whole process	换句话说,要真正放大整个过程
787	and start thinking about the circuitry,	开始思考电路,
788	也就是VTA和Accumbens核中的神经元
789	and how it relates to the frontal cortex	以及它与前皮层的关系
790	in a bit more detail,	更详细一点
791	what we discover is nothing short of amazing.	我们发现的只是惊人的。
792	What we discover is that whenever we're pursuing something,	我们发现,每当我们 追求的东西,
793	we are always looking for cues as to whether or not	我们总是在寻找线索 关于是否
794	we are on the right path to achieve that thing.	我们正走着正确的道路来实现这一目标。
795	And we are also setting a mindset	我们还在设定一种心态
796	or a context within our brains	或者我们大脑里的背景
797	as to whether or not we are confident or pessimistic	至于我们是否有信心或悲观
798	as to whether or not we're going to achieve that thing.	至于我们是否要实现这个目标
799	Now, this is vitally important for anyone out there	现在,这对任何人来说都很重要
800	who finds it hard to get motivated and stay motivated.	谁觉得很难得到 动机和保持动机。
801	It's also vitally important for anyone	这对任何人都很重要
802	who's psychologically minded in any way.	谁的心理 头脑以任何方式。
803	You don't have to be a psychologist,	你不必当心理学家
804	but psychologically minded in any way and wonders,	但从心理上来说, 无论是怎样,还是怎样的,
805	why is it that some people are just so motivated	为什么有人这么冲动?
806	and other people have such trouble with motivation?	其他人的动机有这样的问题吗?
807	Why is it that some people require perfect conditions	为什么有些人需要完美的条件
808	in order to achieve things?	为了达到目的?
809	And other people just seem to manage	而其他人似乎只是 管理
810	to pursue things no matter what.	追寻一切
811	It also relates to the fact that some of us	也涉及到我们中的一些人
812	are very good at achieving our goals in one context	在一个背景下非常善于实现我们的目标
813	and not so much in another.	而不是在另一个。
814	So here's what you need to understand.	这就是你需要明白的
815	I'll stay with the example of the roast beef sandwich	我会坚持烤牛肉三明治的榜样
816	just because we already have that in mind,	只是因为我们已经想到这一点,
817	but you can replace roast beef sandwich	但你可以代替烤牛肉三明治
818	with essentially any goal.	基本上有目标
819	The cue that we're going to likely get what we want.	我们可能会得到我们想要的
820	So for instance, the sign that there's a deli on the corner	比如说,角上有个熟食店
821	or that I open my phone and that there's an app	或者我打开我的电话 和有一个应用程序
822	that represents a restaurant that sells	代表着一家卖东西的餐馆
823	the particular sandwich that I like.	我喜欢的三明治
824	That cue, as I mentioned before, increases dopamine.	正如我前面提到的,这个提示增加了多巴胺。
825	You see that and like, oh, okay.	你看见了吗?
826	And subconsciously, there's already a signal	潜意识中,已经有一个信号
827	that's initiated by that dopamine	由多巴胺发起
828	that I'm on the right path.	我走对路了
829	Then as I mentioned, dopamine drops below baseline.	然后,正如我所提到的,多巴胺会下降 低于基线。
830	That's further contributing to my desire	这更有助于我的愿望
831	to go pursue that sandwich,	去追求那个三明治,
832	either with my thumbs on my phone through the app	或者用我的拇指在我的手机 通过应用程序
833	or with my feet and walking to the deli,	或用我的脚走到迪利,
834	standing in line and so forth.	排队等等
835	Then as I mentioned before, there is a peak in dopamine,	我之前说过 多巴胺有顶峰
836	varying height, depending on how satisfying	不同高度,取决于满足程度
837	I find the reward to be,	我发现奖励是,
838	when I actually get that sandwich, get that goal.	当我得到那个三明治时, 得到那个目标。
839	Now keep in mind, there is some time delay between the cue,	记住 提示之间有些时间延迟
840	the app, the deli, et cetera, and when I get my sandwich.	应用, 熟食等, 当我得到我的三明治。
841	That gap is going to be different for different things.	对于不同的事情来说,这种差距将有所不同。
842	So in pursuing a four-year degree,	因此,在追求四年学位时,
843	it's going to be four years if the diploma is your goal.	如果文凭是你的目标,那就要四年了
844	If it's an exam you're studying for,	如果这是你学习的考试
845	it might be a week long.	可能要一个星期
846	And there will be many other signals	还有许多其他的信号
847	in between that initial cue that, hey,	中间的初始提示,嘿,
848	the reward likely lies down this path, in this textbook,	奖赏可能就在这条路上, 在教科书中,
849	in this dating app or at that deli.	在这个约会的应用 或者在那个deli。
850	There are many other cues.	还有其他许多线索
851	Those cues come in subconsciously	这些线索潜入意识
852	and involve everything from how long the line is	并涉及一切 从线有多长
853	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你是否看到这些类型
854	of people on a dating app that you'd like to see,	在一个约会应用程序上的人 你希望看到,
855	whether or not they're responding to you,	无论他们是否回应你,
856	whether or not someone's texting you back or not.	不管有没有人给你发短信
857	All of those cues are integrated	所有这些提示都是整合的
858	and adjusting your baseline level of dopamine all the time	并始终调整多巴胺的基准水平
859	as you go to pursue that goal.	当你去追求这个目标。
860	So what the dopamine system does is it doesn't just compare	所以多巴胺系统所做的 不仅仅是比较
861	the height of the peak at the beginning, right?	高峰的高度在开始,对不对?
862	I desire that to the reward that you got.	我希望得到你的奖励
863	We talked about reward prediction error.	我们谈论了奖励预测错误。
864	That's the kind of first grade version	这是一年级的版本
865	of reward prediction error.	奖励的预测错误。
866	It's also taking into account all the things	也考虑到一切
867	that happen in between.	发生在两者之间
868	And all of that is serving as a cue	所有这一切都是作为提示
869	for the eventual reward.	以报应。
870	And all of that is funneling	这一切都是漏斗
871	into what we call reward prediction error.	进入我们所称的悬赏预测错误。
872	In other words, the dopamine system is very good	换句话说,多巴胺系统非常好
873	at subconsciously parsing what are the things	潜意识地分析事物
874	that happen between wanting and getting.	这发生在渴望和获得之间。
875	And that's part of the learning that dopamine achieves.	这就是多巴胺实现的学习的一部分。
876	And indeed, there are specialized circuits	确实,有专门的电路
877	from the VTA and nucleus accumbens	从 VTA 和 核蓄本
878	that are involved in just the learning	参与学习
879	of how we achieve or don't achieve specific types	我们如何实现或不实现特定类型
880	of rewards that we desire.	我们想要的回报。
881	So this is called reward contingent learning	这就是所谓的奖励 或有学习
882	because it's learning the contingencies	因为它正在学习 突发事件
883	of what led up to a reward	以报答真主,
884	or what didn't lead up to a reward.	或没有导致奖励。
885	At the same time and in parallel,	同时,同时,
886	there's an ongoing release of dopamine in the background.	正在释放多巴胺 在背景。
887	And that ongoing release of dopamine	并且不断释放多巴胺
888	that has nothing to do with learning	和学习无关
889	is really just sort of a propeller	是一种螺旋桨
890	that's driving us in the direction	我们正朝着这个方向前进
891	of whatever it is that we're trying to pursue.	无论我们想追求什么
892	So I realize for some of you,	所以我意识到,对于你们中的一些人,
893	this might seem like unnecessary	这似乎没有必要
894	or perhaps even an overwhelming amount of detail,	或多或少的细节,
895	but it's actually quite simple.	但其实很简单
896	Your brain is trying to figure out	你的大脑正在想办法
897	what happened prior to getting or not getting a reward.	在得到奖赏之前发生的事
898	And it's comparing what you wanted	这是比较你想要的
899	compared to what you got.	和你拥有的相比
900	At the same time, the dopamine system	同时 多巴胺系统
901	initiates a motivation signal	启动动机信号
902	that takes you through that entire round of pursuit.	让你渡过那一轮的追逐
903	And those three things, there's the stimulus,	还有这三件事 那就是刺激
904	the desire, the I want that.	欲望,我想要的。
905	That's the first thing that leads to that peak.	这是第一件事 导致那个高峰。
906	The peak drops a little bit below baseline	峰值稍低于基线
907	and it triggers motivation.	并触发动力。
908	The motivation is the second thing.	动机是第二件事。
909	The motivation is dopamine release also,	动机是多巴胺的释放,
910	but from a separate set of neurons within this circuit,	但从这个电路内 的一组神经元中
911	driving you forward.	推动你前进。
912	And the entire time that it's driving you forward,	整个时间 它正在推动你前进,
913	it's paying attention to what's there along the way.	它在注意沿途的东西
914	Even if you don't realize it consciously.	即便不觉悟.
915	And then there's the reward itself	然后是奖励本身
916	or the lack of reward itself.	或缺乏报酬本身。
917	So those three components, the learning contingency,	所以这三个组成部分, 学习应急,
918	which has to do with the stimulus and the reward	与刺激和奖励有关
919	and everything that happens in between	和一切发生在之间
920	and the propeller nature of dopamine as I'm referring to it,	还有我所说的多巴胺的螺旋桨性质
921	those all combine into a total learning	他们都结合到全面学习中
922	so that after you get the sandwich	让你拿到三明治后
923	or after you finish the exam or after you go out on a date	或完成考试或约会之后
924	or after you do anything that you desire to do,	或做任何你想做的事后,
925	that system that originates in the VTA	来源于VTA的系统
926	and nucleus accumbens and goes up to your cortex,	和核蓄积物 升到你的皮层,
927	it learned.	它学会了。
928	It learned many things.	它学到了很多东西。
929	It learned the contingency between stimulus	学会了刺激之间的应急性
930	and desire or motivation	和愿望或动机
931	and whether or not you succeeded or not.	无论你是否成功
932	It's basically a scoreboard for how you did	这基本上是一个记分牌 你是如何做到的
933	given what just happened.	鉴于刚刚发生的事
934	So actually it's all very simple.	所以实际上一切都很简单。
935	In fact, if you can understand	事实上,如果你能理解
936	even just half of what I just said,	甚至只是我刚刚说的一半,
937	you are now in a far better position	你现在的处境好多了
938	to understand everything from addiction to motivation	从瘾君子到动机
939	to procrastination.	来拖延时间
940	And it will make sense of all the tools	它会让所有的工具都有意义
941	that I'm going to talk about next,	接下来我要谈谈
942	which will allow you to overcome procrastination points,	以便你们克服延迟,
943	to overcome deficits and motivation	克服赤字和动机
944	and indeed to reset your motivation in an ongoing way	以不断的方式重现你的动机
945	so that you can reach your goals.	这样你就能达到你的目标。
946	Okay, so let's take everything that I just told you	好吧,那就拿上我刚刚告诉你的一切
947	and set it aside.	并把它放在一边。
948	It's still important, but let's just set it aside.	这仍然很重要,但让我们把它搁置一边。
949	You don't have to think about any of those details	你不必考虑这些细节
950	or names or anything.	或名字或任何东西。
951	Let's just think about addiction	让我们想想瘾
952	because in biology and in psychology, frankly,	因为在生物学和心理学,坦率地说,
953	it really often pays to think about the extremes first	总是先考虑极端
954	and then work our way towards more typical circumstances.	然后再努力寻找更典型的环境
955	And with that said,	这么说
956	addiction unfortunately is very common nowadays.	不幸的是,瘾症现在很普遍。
957	I just heard a statistic in fact,	我刚刚听到一个统计 事实上,
958	that there is an 80% increase in alcohol use disorder	酒精使用障碍增加80%
959	among women in the last 30 years.	过去30年中妇女的人数。
960	I talked a little bit about this	我聊了一下这个
961	in the episode that I did about alcohol and health.	我写了一段关于酒精和健康的故事
962	Again, I want to be very clear.	再说一遍,我想说清楚
963	I'm not somebody that is completely against alcohol	我不是完全反对喝酒的人
964	for adults, provided they're not alcoholics.	对于成年人, 如果他们不是酒鬼。
965	Turns out two drinks a week, probably fine health-wise.	每周喝两杯 可能身体健康
966	Zero would be better.	零会更好。
967	If we're honest, zero is better than any alcohol,	如果我们是诚实的,0比任何酒精更好,
968	but two drinks a week is probably fine.	但每周喝两杯可能没问题
969	Past two drinks, you start running into problems.	过去两杯,你开始遇到麻烦。
970	And yet many, many people out there, male and female alike,	然而,很多,很多人 在那里,男女都一样,
971	suffer from alcohol use disorder, also called alcoholism.	酗酒症,也叫酗酒症
972	The same is also true for things like methamphetamine	甲基苯丙胺也一样
973	or cocaine or other types of substance addictions.	或可卡因或其他类药物成瘾。
974	And the same is also true for a lot of behavioral	很多行为上也是如此
975	or what are sometimes called process addictions,	或有时被称为过程成瘾,
976	things like sex addiction or video game addiction	性瘾或电子游戏成瘾
977	or any type of behavior that frankly	或任何种类的行为 坦白地说
978	is leveraging the dopamine system,	利用多巴胺系统,
979	but that engages this progressive narrowing	但是,这涉及到 这个渐进的缩小
980	of the things that bring someone pleasure,	以给人以喜悦的事物发誓,
981	such that nothing else is really salient.	因此,没有什么是真正突出的。
982	Nothing else is really pulling them in,	没有别的东西真的拉他们进来,
983	in the way that their video games or sex or pornography	他们的电子游戏 性或色情
984	or alcohol, pick your substance or, you know,	或酒精,选择你的物质 或者,你知道,
985	behavior that you see out there or hopefully not,	你在那里看到或希望没有的行为,
986	but that you might suffer from an addiction too.	但你也会染上毒瘾
987	So what's happening in addiction?	瘾君子呢?
988	Well, addiction involves dopamine among other things,	瘾症包括多巴胺
989	often the opioid system, et cetera.	常常是类阿片系统,等等。
990	But if we were to think about what's the stimulus	但如果我们想到刺激是什么
991	in an addiction and what's the peak in dopamine,	在瘾和什么是多巴胺峰,
992	and then what happens after that peak,	然后在高峰之后发生了什么
993	it all becomes very clear as to why addiction happens	它变得非常清楚 为什么成瘾发生
994	and why it's so pernicious.	和为什么它是如此有害。
995	So for instance, let's take cocaine.	比如说,让我们吸可卡因
996	Cocaine causes dramatic increases in dopamine very, very fast.	可卡因导致多巴胺剧增 非常非常快
997	So if somebody craves cocaine, what are they craving?	所以,如果有人渴望可卡因, 他们渴望什么?
998	They're craving that dopamine peak.	他们渴望多巴胺峰
999	They're craving the increased level of alertness.	他们渴望提高警惕
1000	They're craving a number of things associated	他们渴望一些相关的东西
1001	with the feeling of being under the influence of the drug.	与感觉 在药物的影响。
1002	But the stimulus for it simply becomes that line of cocaine	但刺激它只是 变成可卡因线
1003	or in the case of crack,	在裂缝的情况下,
1004	that crack rock that they're going to smoke,	他们将要抽的裂缝岩石,
1005	and God forbid they're mainlining it.	上帝保佑他们能控制它
1006	You know, they're shooting into a vein.	你知道,他们正射入血管。
1007	What happens is they snort, smoke or inject cocaine	他们吸食、抽烟或注射可卡因
1008	and dopamine levels almost immediately go up, up, up, up,	多巴胺含量几乎立即上升、上升、上升
1009	to a very high peak, okay?	到一个非常高的峰顶,好吗?
1010	So the time gap between the stimulus and the dopamine	所以刺激和多巴胺之间的时间差距
1011	is very, very short.	非常,非常短暂。
1012	So short in fact, that there's really no other contingencies	这么短的时间,事实上, 没有其他的意外
1013	in between that the mesocortical system has to learn.	在中间 中度系统必须学习。
1014	In fact, what does the system quote unquote learn?	事实上,这个系统引用了什么?
1015	It learns cocaine equals massive amounts of dopamine	它学会的可卡因相当于大量的多巴胺
1016	equals feeling euphoric and energetic, et cetera.	等于感觉兴奋和精力充沛,等等。
1017	And in doing that, it reinforces the whole circuit	在这样做时,它强化了整个电路
1018	so that that short, we can even say	这么短,我们甚至可以说
1019	hyper short contingency is really what the system wants.	超短的意外事故是系统真正想要的
1020	So much so that longer contingencies of say,	如此之多,所以更长的意外,
1021	putting in the hard work of, you know,	努力工作,你知道,
1022	generating a fitness program	创建健身方案
1023	or a professional program for yourself	或专业计划
1024	or a education program,	或教育方案,
1025	which takes not just many days, but many weeks and years.	这不仅需要很多天,而且需要很多周年。
1026	Well, none of that is going to lead to peaks in dopamine	好吧,这些都不会导致多巴胺峰
1027	that are as high as the peak in dopamine	与多巴胺峰一样高
1028	associated with cocaine.	与可卡因有关。
1029	So that tells us something critical.	这告诉我们一些关键的事情。
1030	It is both the duration between desire and effect.	它既是欲望与效果之间的持续时间。
1031	And when I say effect, I mean the rewarding properties	当我说效果,我的意思是奖励财产
1032	of dopamine that are experienced, that's important.	有经验的多巴胺, 这很重要。
1033	So very short gaps teach the system	所以,非常短的空白 教系统
1034	to expect and want short gaps.	期望和想要短小的差距。
1035	Makes it very hard to pursue things that take longer.	很难追查需要更长时间的东西
1036	So when we say it's the short,	所以,当我们说这是短,
1037	or in this case, hyper short distance	或在这种情况下,超短距离
1038	or time between the stimulus and the dopamine,	或刺激与多巴胺之间的时间,
1039	what we're really talking about,	我们真的在谈论什么,
1040	if we were to plot this out on a board	如果我们在一块板子上设计这个
1041	or on a piece of paper,	在一张纸上,
1042	is the steepness of the rise of that peak.	是那个高峰的陡峭上升。
1043	It's very, very steep.	它非常非常陡峭。
1044	The peak in dopamine is coming up very fast	多巴胺的峰值迅速升起
1045	after the desire.	欲灭后.
1046	And in addition to that, and this is very important,	除此之外 这很重要
1047	the higher the peak in dopamine	多巴胺的峰值越高
1048	and the faster the rise to that peak,	并且越快升到峰顶,
1049	the further below baseline the dopamine drops	多巴胺的下降情况
1050	after the drug wears off, okay?	药耗尽后,好吗?
1051	So in the case of cocaine,	因此,对于可卡因,
1052	it's a very fast and very large rise in dopamine	多巴胺的升速非常快 也非常大
1053	followed by a steep drop	然后是倾盆大雨
1054	and very deep trough in dopamine below baseline.	和非常深的多巴胺 低于基线。
1055	You say, okay, so there's pleasure,	你说,好吧,所以有乐趣,
1056	then there's lack of pleasure.	那就没有乐趣了
1057	Ah, but it's worse than that	啊,但比这更糟
1058	because it's not just lack of pleasure.	因为这不仅仅是缺乏乐趣。
1059	If you recall what we talked about a little bit earlier,	如果你记得我们刚才说过的话
1060	that drop below baseline	低于基线的
1061	triggers the desire and the pursuit for what?	引发欲望和追求什么?
1062	For more.	为了更多。
1063	And so this sets in motion a vicious loop	所以这引发了一个恶性循环
1064	where people start pursuing peaks in dopamine	人们开始追求多巴胺的峰值
1065	that can come very fast without much effort.	这会很快的,没有太多的努力。
1066	And that's one of the ways	这是其中之一
1067	in which addiction starts to take hold.	毒瘾开始流行
1068	There's a simple way to think about this	有个简单的办法来考虑这个
1069	and to remember if you want to avoid this whole thing.	并记住 如果你想避免这一切。
1070	I mean, the first one is obvious.	我的意思是,第一个是明显的。
1071	Don't do cocaine, don't try it, don't use it.	不要吸可卡因,不要尝试,不要使用它。
1072	Certainly don't get addicted to it.	当然不会上瘾的
1073	Those are all sort of one and the same, frankly.	坦率地说,这些都是一样的。
1074	I don't know many people that,	我不认识很多人
1075	despite opinion to the contrary,	尽管有相反的意见,
1076	that use cocaine recreationally	以娱乐方式使用可卡因
1077	that don't at some point run into either a financial,	在某个时候不会遇到任何财务问题,
1078	psychological, physical, or some other problem.	心理、身体或其他问题
1079	The other thing that's absolutely critical to keep in mind,	还有一件事是绝对关键的 记住,
1080	and this was discussed in my colleague,	我的同事讨论了这个问题,
1081	Dr. Anna Lemke's book,	安娜·莱姆克博士的书
1082	Dopamine Nation and on this podcast.	多巴胺国家 和这个播客。
1083	Excellent book, by the way, I highly recommend it.	对了,我非常推荐这本书
1084	If you haven't read it already,	如果你还没有读过
1085	it's a fascinating exploration into dopamine	这是对多巴胺的迷人探索
1086	as it relates to addiction,	因为它与成瘾有关,
1087	not just drug addiction, but other types of addiction.	不只是吸毒,还有其他类型的吸毒
1088	Again, the name of that book is Dopamine Nation.	那本书的名字是多巴明民族
1089	We'll provide a link to it in the show note captions.	我们会在节目字幕中提供链接
1090	The other thing that happens	还有一件事
1091	after those big, fast increases in dopamine	在多巴胺的快速增长之后
1092	caused by things like cocaine is afterwards,	可卡因是后来造成的,
1093	when it quickly drops below baseline,	当它迅速下降 低于基线,
1094	it takes a much longer time to get back	回来需要更长的时间
1095	to the original baseline than it did prior to using the drug.	与使用该药物之前相比,改为原基准。
1096	And worse still is that the peaks in dopamine	更糟的是多巴胺的峰顶
1097	that are created from more consumption of cocaine	可卡因消费增加所造成的影响
1098	leads to progressively lower peaks	导致峰值逐渐降低
1099	and deeper troughs below baseline.	和低于基线的更深槽。
1100	So the whole system is shifting away from pleasure	所以整个系统都从快乐中消失了
1101	and more to pain and the desire for pursuit of the drug.	更多的是痛苦和追求毒品的欲望
1102	This is a terrible situation	情况很糟
1103	and it's a terrible situation	情况很糟
1104	that's not just unique to cocaine.	这不仅仅是可卡因独有的
1105	In fact, if we were to look at the averages,	事实上,如果我们看看平均值,
1106	and again, these are averages	而且,这些是平均的
1107	of the height of the peaks in dopamine	多巴胺峰的高度
1108	that are created by different substances	由不同物质产生
1109	and the rates at which those peaks take place,	以及那些高峰的发生速度,
1110	because remember the time to peak	因为记得高峰的时候
1111	is just as important as how high that peak goes.	和高峰有多高一样重要
1112	We see some pretty interesting numbers.	我们看到一些有趣的数字。
1113	So for instance, and again,	比如说 再说一遍
1114	these are averages based on neuroimaging	这些是神经成像的平均值
1115	combined with what are called PET scans,	结合所谓的PET扫描,
1116	positron emission tomography,	原物排放成像仪,
1117	combined with blood draws and a number of other data	与血画和若干其他数据相结合
1118	from both animal and human studies.	从动物和人类的研究。
1119	You find is that at baseline,	你发现在基线,
1120	just kind of on a background of no drug taking of any kind,	只是那种背景 没有服用任何药物,
1121	the neurons in the ventricle mental nucleus accumbens area	心胸神经核的神经元
1122	are firing at a rate of about three to four per second,	发射速度约为每秒三至四,
1123	releasing dopamine.	释放多巴胺
1124	So that's your baseline of dopamine release.	这就是你释放多巴胺的基准
1125	Your forebrain is always seeing a little bit of dopamine	你的前脑总是有一点多巴胺
1126	from that system.	从系统。
1127	If you were then to anticipate food	如果你早料到会吃东西
1128	and you're relatively hungry, that would double, okay?	你相对饿了,那会加倍,好吗?
1129	So this probably happened when you decide to eat lunch today	所以今天你决定吃午饭的时候 可能会发生这种事
1130	if you were hungry prior to eating lunch.	如果你在吃午饭前饿了
1131	It doubles in the anticipation of the food	食物的预期会加倍
1132	and then depending on how much you enjoyed that food,	然后取决于你有多享受这些食物
1133	it might triple or quadruple,	它可能三倍或三倍,
1134	it might be lower than it was during the anticipation	可能比预期的要低
1135	as we talked about before.	就像我们之前说过的
1136	So there's an approximate doubling under conditions	因此,在条件下,有大约一倍
1137	of desiring and consuming food.	渴望和消费食物。
1138	Let's take nicotine as the next example.	以尼古丁为下例.
1139	For people that use nicotine,	对于使用尼古丁的人,
1140	either smoking, vaping, snuffing or dipping,	要么抽烟 洗手 吸血 要么滴水
1141	all routes of nicotine administration	尼古丁管理的所有路线
1142	that I covered in our episode about nicotine,	我报导了尼古丁的事
1143	there's about a 150% increase	大约增加了150%
1144	in the rate of dopamine neuron firing.	多巴胺神经元的发火率。
1145	Cocaine is going to increase the rate of dopamine output	可卡因会提高多巴胺产量
1146	into the prefrontal cortex by about 1,000%, okay?	进入前额皮层约1000%,好吗?
1147	So what you're really talking about here	所以,你真正在说什么在这里
1148	is a 10-fold increase in the amount of dopamine	多巴胺含量增加10倍
1149	that's released into the prefrontal cortex	释放到前额皮层
1150	as measured by the rates of firing	以射击率衡量的
1151	of these dopamine neurons.	这些多巴胺神经元。
1152	Methamphetamine is going to be anywhere from 1,000%,	甲基安非他明将在1000 %左右的地方出现,
1153	anywhere up to 10,000%.	超过一万分之一的地方
1154	It really varies depending on the potency of the drug	视药物的威力而异
1155	and a few other factors.	还有其他几个因素。
1156	And here's where perhaps it gets a little more interesting.	这里也许更有趣一些。
1157	Some of you are probably wondering about caffeine	你们中有些人可能会在想咖啡因
1158	or about sex or about video games.	性爱或电子游戏
1159	Now, there are the numbers vary tremendously.	现在,数字差异很大。
1160	And it's really important to understand	理解这一点很重要
1161	that across the board, not just for caffeine, sex,	不只是咖啡因 性爱
1162	video games, but also for nicotine, alcohol,	还有尼古丁 酒精
1163	and other substances and what we call motivated behaviors,	以及其他物质,以及我们称之为动机的行为,
1164	some of which are part of a healthy life	有些是健康生活的一部分
1165	like eating and reproduction,	喜欢吃和繁殖,
1166	provided it's age-appropriate, context-appropriate,	如果它适合年龄,适合背景,
1167	species-appropriate, consensual,	适合物种的、自愿的、
1168	well, then we consider it adaptive.	好吧,那么我们认为它是适应性的。
1169	If it's not, well, then consider it maladaptive.	如果不是,那么就认为它不适应。
1170	Some people will sit down to play a video game.	有些人会坐下来玩电子游戏。
1171	They really like video games.	他们很喜欢电子游戏
1172	And as they're sitting down,	当他们坐下时,
1173	they will experience a five-fold increase	他们将会增加五倍
1174	in the rate of dopamine output from their nucleus accumbens.	以多巴胺的分泌率计算
1175	For other people, it's going to be a 10-fold increase.	对于其他人来说,将增加10倍.
1176	For other people like me,	对于像我这样的人
1177	who don't like video games very much,	谁不喜欢电子游戏,
1178	I don't have anything against them.	我对他们没什么意见
1179	I don't dislike them, but it doesn't do much for me.	我不讨厌他们,但对我没什么用
1180	It might not cause any increase whatsoever.	这可能不会造成任何增加。
1181	It might even cause a decrease in dopamine.	它甚至可能导致多巴胺的减少.
1182	So there's a lot of individual variability.	因此,个体的可变性很多.
1183	For sex, it turns out to be a range.	对于性而言,结果是一个范围.
1184	So the typical range that's cited in the literature	所以文献中引用的典型范围
1185	is anywhere from a four to five-fold increase	从四倍增加到五倍
1186	in the rate of dopamine neuron firing.	多巴胺神经元的发火率。
1187	However, there are certain individuals	不过,有些个人
1188	for which that number is doubled.	这个数字翻了一番。
1189	Caffeine is a little bit of a special circumstance	咖啡因有点特殊
1190	because caffeine has the property	因为咖啡因有财产
1191	of not just causing the release of dopamine,	不只是导致多巴胺的释放,
1192	but increasing the amount of dopamine receptors over time.	但随着时间推移,多巴胺受体的数量会增加.
1193	And there aren't a lot of excellent measurements	也没什么好测量的
1194	of the amount of dopamine released	多巴胺释放量
1195	as a function of caffeine intake	咖啡因摄入量的作用
1196	in different populations of humans.	在不同的人群中。
1197	It's mostly animal studies.	主要是动物研究.
1198	But what we think based on the Gestalt,	但是我们根据Gestalt的想法
1199	based on the overall picture of the literature,	根据文献的总体情况,
1200	is that it's an approximate doubling	大约是两倍
1201	of the dopamine signaling that's coming out	发出多巴胺信号
1202	of the VTA nucleus accumbens to prefrontal cortex	VTA 核糖体到前额皮层
1203	when we anticipate and when we drink our coffee.	当我们预料到, 当我们喝我们的咖啡。
1204	Again, I really want to be clear that	再说一遍,我真的想说清楚
1205	for all of these things, these are relative levels	对于所有这些事情, 这些是相对水平
1206	and they are distribution.	它们是分发的。
1207	So if we were to plot them out on paper,	所以如果我们在纸面上设计他们
1208	you would see that these are not bar graphs.	你可以看到这些不是条形图。
1209	These are overlapping curves to some extent.	这些曲线在某种程度上是重叠的。
1210	So some people are going to achieve more dopamine release	所以有些人会得到更多的多巴胺释放
1211	or less dopamine release from one behavior or substance.	一种行为或物质释放多巴胺
1212	However, it's very clear that cocaine, methamphetamine,	然而,很明显,可卡因,甲基苯丙胺,
1213	even heroin for that matter,	即使是海洛因也一样
1214	are way out on the right-hand side of the curve,	是在曲线的右边,
1215	causing enormous increases in dopamine very quickly.	导致多巴胺的急剧增加
1216	And the other things that we described have,	而我们描述的其他事情,
1217	again, a distribution that is more leftward shifted	同样,一个更左转的分布
1218	on this imaginary plot that I'm creating.	我想象中的剧情
1219	It's a lot of individual variability.	个体多变.
1220	However, it's fascinating that dopamine	不过,多巴胺很迷人
1221	is the single molecule that's causing the craving	是导致渴望的单分子
1222	and pursuit and experience	追求和经验
1223	of all of these substances and behaviors.	所有这些物质和行为。
1224	And the learning of all of that craving pursuit	和学习所有渴望的追求
1225	and actual experience is what predicts	而实际经验是预测
1226	whether or not we will re-engage, reuse that substance	我们是否将重新投入,再利用该物质
1227	or not re-engage in a behavior or not	或不重新参与某行为
1228	and how frequently we will do that.	我们经常这样做。
1229	So that's addiction.	所以这是上瘾。
1230	But if you understand how the height	但如果你明白这高度
1231	of those peaks in dopamine	这些多巴胺峰中
1232	and the rate to reach those peaks	和达到这些高峰的速度
1233	and the troughs that result	和产生的槽
1234	and how long the troughs take to get back to baseline,	和多久的槽 回到基线,
1235	if you understand or a little or all of that,	如果你理解,或一点点或所有,
1236	you're really in a terrific position	你真的很厉害
1237	to understand how to leverage the dopamine system	了解如何利用多巴胺系统
1238	for the pursuit of healthy goals and behaviors.	追求健康的目标和行为。
1239	I should mention one thing about recovery from addiction,	我该提一件事 关于戒毒,
1240	which is that the reset of all that dopamine circuitry	就是所有多巴胺电路的重置
1241	from unhealthy to healthy often involves,	从不健康到健康往往涉及:
1242	depending on the addiction, 30 days of complete abstinence.	根据成瘾程度 30天的禁欲
1243	That 30 days of complete abstinence	30天的彻底禁欲
1244	inevitably involves a lot of pain and discomfort	难免会很痛苦很不舒服
1245	and craving, anxiety, insomnia, et cetera,	渴望,焦虑,失眠等,
1246	that relates to the big trough in dopamine	与多巴胺中的大槽有关
1247	that inevitably occurs.	这不可避免地会发生。
1248	Now, of course, there are some addictions	现在,当然,有些瘾
1249	such as severe alcohol addiction	例如严重酗酒
1250	and in some cases, opiate addiction	在某些情况下,阿片剂成瘾
1251	that immediate and sustained abstinence	立即持续禁欲
1252	cannot be used as the tool.	无法用作工具。
1253	Somebody really needs to work with an addiction specialist	某人真的需要和毒瘾专家合作
1254	and sometimes there needs to be a tapering off	有时需要松绑
1255	of the substance.	内容。
1256	For other addictions, it can be cold turkey.	对于其他成瘾者,可以是冷火鸡.
1257	And then of course, there are other addictions,	当然还有别的瘾
1258	particular food and sex,	特别的食物和性,
1259	but sometimes even things like video games	但有时甚至像电子游戏
1260	for which the desired outcome	预期成果
1261	is not necessarily to eliminate the behavior completely,	不一定完全消除行为
1262	but to set some constraints around the behavior	但要在行为上设置一些约束
1263	so that it's not occurring to the exclusion	因此,它不会发生 在排除
1264	of other pleasureful things in life	生活中其他快乐的东西
1265	and adaptive things in life.	和适应性的东西在生活中。
1266	And for that, there is the requirement	为此,需要
1267	for what are called the binding behaviors.	对于所谓的约束行为。
1268	We'll get back to binding behaviors later,	我们待会再讨论约束行为
1269	but binding behaviors are behaviors	但约束行为是行为
1270	in which people bind their behavior	在其中人们约束他们的行为
1271	around a particular substance use	围绕特定物质用途
1272	or around a particular behavioral addiction,	或围绕特定的行为成瘾,
1273	like sex, video games, et cetera,	像性,电子游戏等等,
1274	in space and or time.	在空间和时间。
1275	In space, meaning they might only engage	在太空中,意味着他们可能只参与
1276	in those particular behaviors in certain places	在某些地方的特定行为
1277	and certain times when it's context appropriate.	和某些时间 当它适合的背景。
1278	And there are numerous examples of binding behaviors	有很多约束行为的例子
1279	in space and time.	在空间和时间。
1280	It all has to do with clamping or directing	这都和夹或指挥有关
1281	when the engagement with the dopamine releasing behavior	当与多巴胺释放行为发生接触时
1282	is going to occur.	将会发生。
1283	So what's happening when people decide to go cold turkey	所以,当人们决定去冷火鸡。
1284	or they use these binding behaviors?	还是他们用这些束缚行为?
1285	Well, what's happening is that people are engaging	发生的事情是人们在参与
1286	the specific circuitry within the prefrontal cortex	前额皮层内的特定电路
1287	that, as I mentioned at the beginning of the episode,	正如我在剧集开头提到的
1288	are important for context setting.	对背景设置很重要。
1289	So in the cases of binding behaviors,	因此,在约束行为的情况下,
1290	the prefrontal cortex is essentially getting trained up	前额皮层基本上正在接受训练
1291	to understand that, okay, certain things like food	要明白,好吧,某些事情 像食物
1292	or perhaps sex or perhaps video games,	或者性,或者电子游戏,
1293	they're okay if they are done or consumed	如果它们完成或消耗,它们就没事
1294	in appropriate amounts or in particular contexts.	在适当数额或特定情况下。
1295	That requires the context setting goal-directed behavior	这需要背景设定目标导向的行为
1296	that the prefrontal cortex is responsible.	前额皮层负责。
1297	Okay, so for the last 10 or 15 minutes,	好吧,所以过去10或15分钟,
1298	we've been talking a lot about addiction.	我们一直在谈论毒瘾。
1299	And actually, this is not an episode about addiction.	实际上,这不是关于瘾癖的一集。
1300	However, if you understand a little bit	但是,如果你理解一点
1301	about the dopamine dynamics in an addiction,	关于多巴胺在成瘾中的动态,
1302	you can leverage that knowledge	你可以利用这些知识
1303	towards healthy adaptive goal pursuit	追求健康的适应目标
1304	and achieving your goals.	并实现你的目标。
1305	So let's think about that in the context	所以,让我们考虑一下背景
1306	of what generates dopamine peaks,	以产生多巴胺的山峰发誓,
1307	what generates desire to pursue goals,	使人们渴望实现目标,
1308	what causes our readout of whether or not	是什么导致我们读出是否
1309	we achieved a goal or not.	我们是否实现了目标。
1310	In other words, what allows us to learn	换句话说,是什么让我们学会
1311	how to pursue goals of different kinds,	如何追求不同的目标,
1312	not just get good at achieving one kind of goal,	不只是能实现某种目标
1313	but really understand and get really, really good	但真正理解和得到 真正,真的很好
1314	at setting goals and pursuing goals of different kinds	确定目标和追求不同目标
1315	that are adaptive in different areas of life,	适应不同生活领域,
1316	because we all are going to have to pursue goals	因为我们都要追求目标
1317	in school, work, relationships, fitness, mental health	学校、工作、关系、健身、心理健康
1318	and on and on in order to be our best selves.	为了成为我们最好的自己
1319	That's clear.	说得很清楚
1320	Well, all of that is possible	这一切是可能的
1321	using the same basic set of dopamine circuits	使用相同的多巴胺基本电路
1322	and the same basic dynamics of dopamine.	和多巴胺相同的基本动力学
1323	So for instance, if we are going to feel motivated at all,	因此,举例来说,如果我们要 感觉有动力,
1324	that is if we are going to wake up in the morning	如果我们早上醒来
1325	or have any period of time during our day	或者在白天有一段时间
1326	in which we feel like we are capable of pursuing goals,	我们觉得我们有能力追求目标,
1327	we are going to have to have a healthy level	我们要保持健康
1328	of baseline dopamine.	基线多巴胺。
1329	In other words, we are going to have to have enough dopamine	换句话说,我们要吃足够的多巴胺
1330	in the wave pool, enough water in the wave pool, that is,	在波浪池,足够的水 在波浪池,即,
1331	before we can generate any waves or peaks in dopamine,	在多巴胺产生波或峰之前
1332	let alone troughs and the rest.	更别提槽和其余的了
1333	So how do we achieve a healthy baseline level of dopamine?	那么我们如何实现多巴胺的健康基线水平?
1334	Well, there we can really look	好了,我们真的可以看看
1335	to some foundational practices,	一些基本做法,
1336	practices that perhaps you've heard about	你也许听说过
1337	on this podcast before,	在播客之前,
1338	and that to some of you might seem a little mundane,	而对于你们当中有些人来说, 可能会有点失常,
1339	although some of them are a bit more sophisticated,	虽然其中一些更精密一些,
1340	maybe even esoteric.	可能甚至有感觉
1341	The good news is that we can all control these things	好消息是我们可以控制这些东西
1342	and they don't require purchasing anything,	他们不需要买任何东西,
1343	but they do require some degree	但他们确实需要某种程度
1344	of regular upkeep and effort.	经常保养和努力
1345	Those things include what I call the very basics.	那些东西包括我称之为基本的东西。
1346	Now, the very basics put in the context	现在,最基本的情况是
1347	of today's discussion are the things	今天讨论的内容
1348	that put water in the wave pool.	把水放进波浪池
1349	Those are going to be getting sufficient amounts	足够了
1350	of quality sleep each night,	每天晚上都睡着
1351	something that we've done several episodes on	我们拍过几集
1352	and have online toolkits for,	并有在线工具包用于,
1353	so you can see the master your sleep episode,	这样你就能看见主人 你的睡眠插曲,
1354	the perfect your sleep episode,	完美的睡眠剧集,
1355	the light and health episode.	灯光和健康片段。
1356	If you want to skip all that	如果你想跳过这一切
1357	and just get right to the tools,	直接拿起工具来
1358	we have a sleep toolkit,	我们有一个睡眠工具包,
1359	or it's actually called the toolkit for sleep	或者它实际上叫做睡眠工具包
1360	您可以访问 hubermanlab.com,
1361	completely zero cost.	完全没有成本。
1362	You just go there and download that toolkit.	你只是去那里 下载工具包。
1363	Getting sufficient sleep each night	每天晚上都睡饱
1364	literally restores your dopamine reserves.	完全恢复你的多巴胺储备。
1365	It allows dopamine to be present	它可以让多巴胺存在
1366	and for you to have a level of baseline dopamine	让你拥有一定水平的多巴胺
1367	that will allow you to even consider your goals	你甚至可以考虑你的目标
1368	in any kind of meaningful or reasonable way.	以任何有意义或合理的方式。
1369	Second, there are practices	第二,有一些做法
1370	that are supported by the scientific literature	在科学文献的支持下
1371	to increase your baseline level of dopamine	提高多巴胺的基准水平
1372	that are independent of sleep,	与睡眠无关,
1373	but are similar to sleep.	但和睡觉类似
1374	And I like to refer to these as non-sleep deep rest.	我想把这些说成是不睡觉的深眠。
1375	This is not meditation.	这不是冥想。
1376	There's actually very little evidence	其实证据很少
1377	that meditation of the traditional kind	传统的冥想
1378	of sitting eyes closed, third eye sent,	即闭着眼睛,第三只眼睛,
1379	focusing on your third eye center,	专注于你的第三眼中心,
1380	which is this area behind your forehead.	这是你额头后面的区域
1381	There is very little evidence	证据很少
1382	that that increases levels of dopamine.	增加多巴胺含量
1383	There is a place for meditation	有一个地方可以冥想
1384	in the context of today's discussion,	结合今天的讨论,
1385	but I'll repeat, meditation itself is a focusing exercise.	但我要再说一遍, 冥想本身是一个集中的练习。
1386	It is not known to increase dopamine.	不知多巴胺会增加。
1387	However, non-sleep deep rest, so-called NSDR,	然而,不睡觉的深度休息, 所谓的NSDR,
1388	very similar, although different	非常相似,虽然不同
1389	to what's sometimes called yoga nidra,	到有时被称为瑜伽尼陀罗,
1390	which is where you lie there.	这就是你躺在那里。
1391	You do a sort of body scan, some long exhale breathing.	你做某种身体扫描, 一些长时间的呼气呼吸。
1392	NSDR非常类似.
1393	You can find a link to a zero cost NSDR on YouTube.	您可以在YouTube上找到一个零成本NSDR的链接.
1394	It's a 10 minute long one.	长一分.
1395	There are also 20 and 30 minute ones out there	还有20分钟和30分钟
1396	also on YouTube, but I'll provide a link	也在YouTube上 但我会提供链接
1397	to the 10 minute one.	10分钟后
1398	Those have been shown to increase the amount of dopamine	事实证明这些药物会增加多巴胺的数量
1399	in your dopamine reserves by up to 65%,	在你的多巴胺储备中,最高65%,
1400	which is a remarkable number.	这是一个显著的数字。
1401	So quality sleep, non-sleep deep rest, AKA yoga nidra,	因此,优质睡眠,不睡觉 深睡,AKA瑜伽尼德拉,
1402	very powerful ways to keep your baseline level	保持基线水平的有力方法
1403	of dopamine at a sufficient level.	多巴胺含量足够大
1404	In addition to that, nutrition no doubt plays a role	除此之外,营养无疑也发挥了作用
1405	in your baseline level of dopamine	在多巴胺的基准水平中
1406	because tyrosine, the amino acid,	因为 ,氨基酸,
1407	is the rate limiting enzyme for the synthesis of dopamine.	是限制多巴胺合成酶的速率。
1408	Tyrosine is present in varying levels in different foods.	不同食物中存在不同程度的泰罗辛.
1409	You can look those up online.	你可以上网查
1410	You just simply put in a search for tyrosine levels	你只是把 搜索的太罗素水平
1411	in different foods, everything from particular cheeses	在不同的食物中,所有来自特定奶酪的东西
1412	like Parmesan cheese has high levels of tyrosine,	就像帕梅桑奶酪有很高的特罗素含量,
1413	certain meat, certain nuts, certain vegetables.	某种肉类 某种坚果 某种蔬菜
1414	Without getting into details and specifics,	不谈细节和细节
1415	you can find those there, but you need proper nutrition	你可以在那里找到那些, 但你需要适当的营养
1416	and therefore nutrients in particular tyrosine	特别是ros素
1417	in order to have sufficient levels of baseline dopamine.	为了有足够的基准多巴胺水平。
1418	The third thing on the list, and again,	名单上的第三件事 再说一遍
1419	these are things that we come back to almost every episode,	这些东西,我们回到几乎每集,
1420	but I don't think they can be repeated enough	但我不认为它们可以重复得足够多
1421	because these are really things	因为这些真的是东西
1422	that we need to focus on every 24 hours.	我们需要每24小时关注一次
1423	You might be able to skip a day here or there	你也许可以跳过这或那一天
1424	if you get sick or you're traveling	如果你生病了或者你正在旅行
1425	or you have some major life event,	或有重大的生活活动,
1426	but really every 24 hours, we need to re-up our sleep.	但实际上每24小时, 我们需要恢复睡眠。
1427	We need to re-up our nutrients.	我们需要重新增加营养
1428	Even if you're fasting, you're re-upping your nutrients	就算是斋戒,也要补养
1429	from stored sources within your body.	从你体内储存的来源。
1430	The third thing is sunlight,	第三件事是阳光
1431	morning sunlight in particular.	特别是晨光
1432	I've done extensive episodes about this.	我做了很多关于这个的故事
1433	Check out the episode on lighting your health	看看这段关于点亮你身体的插曲
1434	if you want all the details,	如果你想要所有的细节,
1435	but you want to try and view sunlight	但你想试试看阳光
1436	as early in the day as possible.	尽可能早一点
1437	Five to 10 minutes on a clear day, minimum.	每天5到10分钟,最少
1438	10 to 20 minutes on a cloudy day, minimum.	最少10到20分钟的天气
1439	20 or 30 minutes on a very overcast day, minimum.	20或30分钟的一天,最短。
1440	Without sunglasses, don't stare at the sun.	没有太阳镜 别盯着太阳看
1441	Please don't damage your eyes.	请勿伤眼.
1442	Look off, slightly off from the sun,	向外看,略离太阳
1443	but yes, you want to face eastward towards the sun.	但是,是的,你想面对 向东朝向太阳。
1444	And on those cloudy days,	在那多云的日子里,
1445	that's especially important to do.	这很重要
1446	Why?	为什么?
1447	Well, viewing morning sunlight increases cortisol	嗯,看晨光会增加皮质醇
1448	early in the day, which is excellent	早年,这是很好的
1449	because you want cortisol elevated early in the day	因为你想早点升起皮质醇
1450	and you want it lower later in the day.	你想在一天晚些时候降低它。
1451	And because of the relationship between the cells	由于细胞之间的关系
1452	in your eye that sense sunlight,	在你的眼中,感觉阳光,
1453	specifically morning sunlight,	特别是晨光,
1454	believe it or not, that happens,	信不信由你 发生的事
1455	and signal to your hypothalamus	并指示你的下丘脑
1456	and the relationship between the hypothalamus	和丘脑之间的关系
1457	and the pituitary and other endocrine organs,	以及垂体和其他内分泌器官,
1458	it sets in motion a dopamine-related cascade	启动多巴胺相关级联
1459	in neuromodulators, dopamine, and hormones	在神经调节器、多巴胺和激素中
1460	that lead to states of wellbeing, elevated mood,	导致幸福,情绪升高,
1461	alertness, et cetera, throughout the day.	警告,等等, 整个白天。
1462	It also helps your sleep at night,	也帮助你晚上睡觉
1463	but today we're talking about dopamine.	但是今天我们谈论的是多巴胺
1464	So yes, believe it or not,	所以,是的,相信与否,
1465	that morning sunlight exposure does increase	阳光照射会增加
1466	your levels of dopamine, not just cortisol.	你的多巴胺含量 不只是皮质醇
1467	And fourth on the list is going to be movement,	名单上的第四个是运动,
1468	exercise of varying kinds.	各种运动。
1469	Could be resistance training,	可能是抵抗训练,
1470	could be cardiovascular training.	可能是心血管训练
1471	That does increase levels of dopamine.	这的确增加了多巴胺的含量。
1472	Here, we're not talking about achieving peaks in dopamine.	在这里,我们不是在谈论实现多巴胺峰。
1473	That could be accomplished through	这可以通过下列途径实现:
1474	setting a personal record, a PR,	建立个人记录,公关,
1475	or through sprints or heavy lifts,	或通过短跑或重型电梯,
1476	or learning some new dynamic movement.	或学习一些新的动态运动。
1477	What we're really talking about here	我们真正谈论的是什么
1478	is getting into a regular exercise program	正在进入一个常规的练习程序
1479	of, if not every day, at least five days a week,	如果不是每天,至少一周五天,
1480	a mixture of cardiovascular and resistance exercise.	心血管和抗药性运动的混合体。
1481	That, we also know, is known to,	我们也知道,众所周知,
1482	elevate and maintain an elevated level of baseline dopamine.	提高和保持高水平的基准多巴胺。
1483	So it's not just about the euphoria you feel	所以,它不只是关于 你感觉的喜悦
1484	during or after exercise.	在锻炼期间或之后。
1485	It's also about the baseline level of dopamine	还有多巴胺的基线水平
1486	that's achieved through regular movement	通过正常移动实现
1487	and engaging in movement.	并参与运动。
1488	And if you're asking, how could that be?	如果你问,怎么会这样?
1489	Well, you already know the answer.	你已经知道答案了
1490	The circuits in the brain and body that generate movement,	大脑和身体中产生运动的电路,
1491	not just goal-seeking, but movement itself,	不仅是寻找目标, 运动本身,
1492	as I mentioned earlier, that nigrostriatal pathway.	正如我前面提到的, 尼格罗斯三角形路径。
1493	And yes, that circuit is separate	是的,电路是分开的
1494	from the VTA nucleus accumbens to cortical circuit,	从VTA核蓄积物到皮质电路,
1495	the mesocortical circuit	中间电路
1496	that we've mainly been focusing on today, but they interact.	我们今天主要专注于, 但是它们相互作用。
1497	And so by engaging in regular movement,	因此,通过进行正常运动,
1498	you ensure that you're maintaining elevated levels	你保证你保持高水平
1499	of baseline dopamine, which is what you want	基线多巴胺,这是你想要的
1500	if you're going to be able to engage	如果你能参与
1501	in any kind of motivated pursuit behavior of any kind.	任何一种动机的追逐行为
1502	So those are the fundamentals that will set	这些是必备的基础
1503	the level of baseline dopamine in your system.	系统中的多巴胺基线水平。
1504	A couple of key points.	几个要点.
1505	Yes, there is variation based on both genetics	是的,两种基因都有变化
1506	and circumstance in baseline levels of dopamine.	多巴胺的基线水平。
1507	If someone's going through a particular hard time,	如果有人经历一个特别的艰难时期,
1508	or if somebody inherited a gene	或者有人继承了基因
1509	in the dopamine synthesis pathway,	在多巴胺合成途径中,
1510	that simply affords them higher levels of baseline dopamine.	只能让他们得到更高的度量多巴胺
1511	We likely know these people,	我们可能认识这些人,
1512	they seem hyper-motivated all the time,	他们似乎一直有超强的动机,
1513	not just based on prior success.	不仅仅是基于先前的成功。
1514	They just seem to have a lot of energy	他们似乎精力充沛
1515	and a lot of go-drive.	和很多去开车。
1516	You talk about activation energy.	你谈论激活能量。
1517	Some of you may know what that term means,	你们中有些人可能知道这个词的意思
1518	others of you won't.	其他人不会的
1519	Having low activation energy is great.	低激活能量是伟大的。
1520	I mean, the amount of energy that it takes	我是说,需要多少能量
1521	to get into action to pursue adaptive	行动起来追求适应性
1522	and meaningful, healthy goals.	以及有意义、健康的目标。
1523	Some people just seem to have lower activation energy	有些人似乎活性能量较低
1524	and higher levels of dopamine	多巴胺含量较高
1525	are probably associated with that.	可能和这件事有关
1526	Some of us have lower levels of baseline dopamine.	我们有些人的多巴胺基线水平较低。
1527	Regardless, everyone needs to engage	无论如何,每个人都需要参与
1528	in the foundational things that I just mentioned	在我刚才提到的基本事物中
1529	a few moments ago, every 24 hours, or at least strive to.	几分钟前,每24小时, 或至少努力。
1530	There is no escaping that.	这一点是无法逃避的。
1531	I'd like to just take a brief moment	我想花一点时间
1532	and thank one of our podcast sponsors,	感谢我们的播客赞助商之一,
1533	which is InsideTracker.	这是内追踪器。
1534	InsideTracker is a personalized nutrition platform	内部追踪器是一个个性化的营养平台
1535	that analyzes data from your blood and DNA	分析血液和DNA中的数据
1536	to help you better understand your body	帮助你更好地理解你的身体
1537	and help you reach your health goals.	帮助你达到健康目标。
1538	I've long been a believer in getting regular blood work done	我早就相信会做正常的血液工作
1539	for the simple reason that blood work is the only way	原因很简单 血液工作是唯一的方法
1540	that you can monitor the markers, such as hormone markers,	你可以监视标记,例如激素标记,
1541	lipids, metabolic factors, et cetera,	脂质,代谢因子等,
1542	that impact your immediate and long-term health.	影响你的近期和长期健康。
1543	One major challenge with blood work, however,	不过,血液工作是一大挑战,
1544	is that most of the time,	是大部分时间,
1545	it does not come back with any information	它不会带回任何信息
1546	about what to do in order to move the values	如何移动值
1547	for hormones, metabolic factors, lipids, et cetera,	激素 代谢因子 脂质等
1548	into the ranges that you want.	进入您想要的范围。
1549	With InsideTracker, changing those values	有了内部跟踪器, 改变这些值
1550	becomes very straightforward	变得非常直接
1551	because it has a personalized dashboard that you can use	因为它有一个个性化的仪表板 你可以使用
1552	to address the nutrition-based, behavior-based,	解决基于营养和行为,
1553	supplement-based approaches that you can use	可使用的基于补充的方法
1554	in order to move those values into the ranges	以将这些值移入区域
1555	that are optimal for you, your vitality,	这是你的最佳, 你的活力,
1556	and your longevity.	还有你的长寿
1557	InsideTracker now includes a measurement	内部跟踪器现在包括测量
1558	所谓的APO-B
1559	in their ultimate plan.	在他们的最终计划。
1560	APO-B is a key marker of cardiovascular health,	APO-B是心血管健康的关键标志,
1561	and therefore, there's extreme value	因此,有 极端的价值
1562	to knowing your APO-B levels.	了解你的APO -B级别。
1563	If you'd like to try InsideTracker,	如果你想试试内幕追踪器
1564	你可以去内部tracker.com slash huperman(英语:
1565	to get 20% off any of InsideTracker's plans.	百分之二十的内线追踪计划
1566	Again, that's insidetracker.com slash huberman	再说一遍,这是内幕追踪器.com 斜拉杆手
1567	to get 20% off.	得到20%的关机。
1568	Now, there are things that can increase one's	现在,有些东西可以增加一个人的
1569	baseline level of dopamine further,	进一步多巴胺的基准水平,
1570	and some of those get us into the realm	和其中一些 带我们进入世界
1571	of supplements and prescription drugs,	补充药物和处方药,
1572	but for now, I just want to mention a few of them	不过现在,我只想说几句话
1573	that are purely behavioral in nature, are zero cost,	这是纯粹的行为性质, 零成本,
1574	and that have been shown in the research literature	以及研究文献中显示的
1575	to increase baseline levels of dopamine	提高多巴胺的基准水平
1576	for long periods of time, and this is important	时间很长 这一点很重要
1577	because if any of you are out there listening	因为如果你们中有谁在听
1578	to this thing about peaks and troughs and baselines,	关于山峰、山沟、基线,
1579	you might be asking, wait, what's the difference	你可能问,等等,有什么区别
1580	between a baseline and a peak, really?	在基线和高峰之间,真的吗?
1581	Because if, for instance, you get a big peak,	因为,比如说,如果你得到一个大峰,
1582	well, that's a peak in the baseline,	嗯,这是一个高峰 在基线,
1583	so how do you distinguish between peak and baseline?	你们如何区分峰值和基线?
1584	Well, there's a trough, and let's say that trough	嗯,有一个槽,让我们说,槽
1585	lasts an hour, is that hour-long trough your baseline?	持续一个小时, 那是一个小时的轮廓 通过你的基线?
1586	Or where's your set point?	或者你的定点在哪里?
1587	How do you establish your set point?	你怎么确定你的设定点?
1588	And more importantly, how do you raise your set point?	更重要的是,如何提高你的定点?
1589	Well, if you're not already asking that question,	如果你还没有问这个问题
1590	I just asked it for you.	我只是问你。
1591	I define an increase in your baseline level in dopamine	我定义了多巴胺的基线水平提高
1592	to be anything that increases dopamine	成为任何增加多巴胺的东西
1593	for more than one hour.	一个多小时
1594	When we think about cocaine, amphetamine, pornography,	当我们想到可卡因 苯丙胺 色情制品
1595	sex, caffeine, things of that sort,	性 咖啡因之类的东西
1596	regardless of how long one engages	无论一个人参与多久
1597	in a bout of those behaviors or substances,	在那些行为或物质中,
1598	the increases in dopamine are going to be	多巴胺的增量将会增加
1599	relatively short-lived on the order of minutes to an hour,	相对短暂的寿命 大约几分钟到一小时,
1600	sometimes longer.	有时更长。
1601	Now, I didn't say that's how long you're engaging	我可没说你们要交往多久
1602	in the behaviors, I said that's how long those increases	在行为,我说,这是多久 这些增加
1603	in dopamine are going to occur,	在多巴胺会发生,
1604	even if you were to continually engage in those behaviors.	即使你继续做那些事
1605	And remember, with continual engagement	记住,不断的交往
1606	in a dopamine spiking behavior,	在多巴胺的尖端行为,
1607	behavior that increases dopamine peaks,	行为增加多巴胺峰,
1608	the height of those peaks, remember,	那些山峰的高度,你当记念,
1609	gets lower and lower and lower,	越来越低,越来越低
1610	especially in a short amount of time	特别是在短时间内
1611	and then drops below baseline.	然后下降到基线以下。
1612	There are tools and techniques that you can use	有些工具和技术可以使用
1613	to elevate your baseline level of dopamine	以提升多巴胺的基准水平
1614	for long periods of time.	长时期。
1615	And here again, this is done in addition to the basic tools	再说一遍,这是除了基本工具之外
1616	that I mentioned a few moments ago.	我刚才提到的。
1617	The simplest one for which there are excellent data,	最简单的一个 有出色的数据,
1618	and here I'm referring to data published	这里我指的是公布的数据
1619	in the European Journal of Physiology,	在欧洲生理学杂志上,
1620	I'll provide a link to this,	我会提供这个链接,
1621	is that exposure of your body up to the neck to cold water,	你的身体被冷水照射到脖子上
1622	and it doesn't have to be super cold, by the way,	顺便说一句,它不必是超级冷的,
1623	to cold water has been shown to increase baseline levels	已表明,冷水增加了基线水平。
1624	of dopamine and the other so-called catecholamines,	多巴胺和其他所谓的丙胺,
1625	which include norepinephrine and epinephrine,	包括肾上腺素和肾上腺素,
1626	but for sake of today's discussion,	但为了今天的讨论,
1627	dopamine in particular for not just one,	多巴胺尤其不止一种
1628	but at least two and probably as long as four or five hours.	但至少两小时,大概四五个小时
1629	There've been some additional scientific studies	还有其他一些科学研究
1630	after the paper I just mentioned,	我刚刚提到的那篇论文之后
1631	and it's really remarkable.	这真的很了不起。
1632	You can accomplish this a number of different ways.	你可以以不同的方式完成这个任务。
1633	You could get into a cold shower in the morning,	你可以在早上冲个冷水澡
1634	and I do recommend doing this in the morning.	我建议明早再做
1635	And in that case, it's okay to get the water on your head.	这样的话,可以把水放在头上
1636	In fact, I recommend it.	事实上,我推荐
1637	You could get into an ice bath.	你可以进入冰浴。
1638	You could get into a cold plunge.	你可能会陷入一个寒冷的陷阱。
1639	In these circumstances, I'm not suggesting this	在这种情况下,我不建议这样
1640	for sake of increasing metabolism or fat loss.	为了增加新陈代谢或脂肪损失。
1641	The whole discussion around deliberate cold	整个讨论 关于故意冷
1642	and metabolism and fat loss	以及新陈代谢和脂肪损失
1643	has become a little bit controversial.	已经变得有点争议。
1644	We won't go there now,	我们现在不去那里
1645	mostly because we're focused on the clear ability	大部分是因为我们专注于清晰的能力
1646	of deliberate cold exposure to increase dopamine	故意接触多巴胺
1647	for long periods of time, AKA your dopamine baseline.	长期,AKA 你的多巴胺基线。
1648	The ways to do this vary depending on the temperature.	这样做的方式因温度不同而不同.
1649	So for instance, there are data pointing to the fact	例如,有数据表明
1650	that if you want to get a long lasting increase	如果你想要长期增加
1651	in your baseline dopamine,	在你的基线多巴胺,
1652	you could take a very cold shower or cold plunge	你可以洗个很冷的澡 或冷的跌倒
1653	or ice bath for a very brief period of time,	或冰浴 非常短暂的时间,
1654	anywhere from 30 seconds to two minutes,	从30秒到2分钟,
1655	maybe three minutes,	也许三分钟
1656	but probably 30 seconds to two minutes.	但大概30秒到2分钟
1657	Now you might ask, what is very cold?	现在你可以问,什么是非常冷?
1658	Here I have to be careful	我一定要小心点
1659	because I don't want to recommend anything	因为我不想推荐任何东西
1660	that's going to cause anyone to have a heart attack	这会让任何人心脏病发作
1661	or going to shock or anything of that sort.	或会震惊 或者任何类似的东西。
1662	It's going to vary by person	会因人而异
1663	depending on your level of cold tolerance.	取决于你耐寒的程度
1664	What I recommend is if you are going	我的建议是,如果你要去
1665	for the short exposure, long dopamine release approach,	对于短暂接触,长度多巴胺释放方法,
1666	that is 30 seconds to two minutes,	这是30秒到2分钟,
1667	that you start warmer than you think you need to,	你开始的温暖 比你想的需要,
1668	and then you ease into it over a few days.	几天后你就会放松下来
1669	But we're really talking about ranges in temperature	但我们说的是温度的幅度
1670	from anywhere from about 37 degrees Fahrenheit	华氏37度左右
1671	to about 55 degrees Fahrenheit.	华氏55度左右
1672	Again, be careful, approach it with caution	再小心一点,小心一点
1673	and ease into it.	并进入其中,
1674	I do recommend doing this early in the day,	我建议早点这么做
1675	and I should mention not after strength	我不应该说在实力之后
1676	or hypertrophy training	或超营养训练
1677	because within the six hours	因为在这六小时内
1678	after strength or hypertrophy training,	经过体力训练或超营养训练
1679	this deliberate cold exposure,	这种故意的冷暴露,
1680	especially immersion up to the neck,	特别是浸透在脖子上,
1681	can suppress the strength and hypertrophy adaptation	可以抑制强度和超营养适应
1682	that the training is designed to accomplish.	训练是用来完成的
1683	So that's one approach.	所以,这是一个方法。
1684	The other approach that's supported by the literature	另一种得到文献支持的方法
1685	to increase baseline levels of dopamine	提高多巴胺的基准水平
1686	for very long periods of time.	在很长一段时间。
1687	In fact, this is the original approach,	事实上,这是最初的方法,
1688	is to get into warmer water.	要进入更温暖的水。
1689	So not warm, but warmer.	所以不是温暖,而是温暖。
1690	So 60 degree Fahrenheit water up to the neck	所以华氏60度的水 直达脖子
1691	and to stay there for about 45 to 60 minutes.	在那里呆45到60分钟
1692	The reason I don't think most people will do that	我觉得大多数人不会这么做的原因
1693	or that most people would prefer	或者大多数人更喜欢
1694	a shorter colder exposure protocol	更短的冷暴露协议
1695	is that most people don't have 45 to 60 minutes each morning	大部分人每天早上没有45到60分钟
1696	to get into water and sit there.	进入水里坐在那里。
1697	And in that study,	在那个研究中,
1698	they actually had them sitting in lawn chairs basically	他们实际上让他们坐在草椅上
1699	in the shallow end of a pool up to their neck	在水池的浅端,直到他们的脖子
1700	for a full 60 minutes	整整60分钟
1701	and then measuring dopamine release and so forth.	然后测量多巴胺的释放等。
1702	So there are a bunch of different ways to do this.	所以,有很多不同的方法可以做到这一点。
1703	I should emphasize,	我应强调,
1704	I don't think you need to be super precise	我不觉得你需要非常精确
1705	about the temperature and even the duration.	关于温度,甚至持续时间。
1706	What I recommend is find a temperature	我的建议是找到温度
1707	that's uncomfortably cold to you,	这对你来说很冷
1708	meaning that you feel agitated and you want to get out,	意思是,你感到焦躁 并且你想离开,
1709	but that you're confident you can safely stay in.	但你有信心能安全地留在这
1710	And again, I can't give a simple prescriptive to everybody,	再说一次,我不能给每个人一个简单的指令,
1711	but this is known to increase baseline levels of dopamine,	但已知这可以提高多巴胺的基准水平,
1712	significantly, in fact, double them or more	很明显,事实上,双倍或更多
1713	for long periods of time, meaning hours up to four,	长时间,意思是四小时以下
1714	maybe even six hours into the day,	也许甚至六小时后的一天,
1715	which is one of the reasons I suggest doing this	这是我建议这么做的原因之一
1716	early in the day.	早年时.
1717	I happen to get into a cold plunge or take a cold shower	我碰巧遇到冷水或冷水
1718	first thing in the morning.	明天一早开始
1719	I do go outside and get my sunlight first sometimes.	我有时会先出去取日光
1720	Sometimes I do the cold first.	有时我先做冷。
1721	It really depends on my circumstances	这真的取决于我的情况
1722	and how I'm feeling that day.	以及那天我的感觉
1723	I don't think it really matters which one you do first,	我并不认为你先做哪个很重要
1724	but you want to try and get both of those in	但你想试着让两个都进来
1725	early in the day	早点
1726	because you really want the catecholamines and cortisol	因为你真的想要 丙烯胺和皮质醇
1727	elevated early in the day.	早年升学。
1728	So that's deliberate cold exposure.	所以这是故意的冷暴露。
1729	We already talked about exercise.	我们已经谈过锻炼。
1730	So if you're doing your exercise early in the day,	所以如果你很早就在练习
1731	there's no reason why it couldn't be done	没有理由不能做到这一点
1732	in concert with this deliberate cold exposure.	与这种蓄意的冷暴露相配合。
1733	I recommend doing the deliberate cold exposure first	我建议你先故意冷暴露
1734	for the reasons we talked about a few minutes ago.	我们几分钟前讨论过的原因
1735	And then of course there are compounds,	当然还有化合物
1736	both prescription and over-the-counter compounds	处方和场外化合物
1737	that can indeed raise your baseline levels of dopamine	它可以提高你的多巴胺基准量
1738	for an hour or more.	一小时或更长时间
1739	And when I say an hour or more,	当我说一个小时或更多时,
1740	it really depends on individual variation	这真的取决于个体的变异
1741	in terms of how quickly you metabolize dopamine.	从多巴胺的代谢速度来看
1742	And it depends on individual variation	这取决于个体的变化
1743	in how you manage or tolerate different dosages of drugs	如何管理或容忍不同剂量的毒品
1744	and different types of drugs.	和不同类型的毒品。
1745	So the typical drugs,	所以典型的药物,
1746	and here I'm talking about legal prescription drugs	我说的是合法处方药
1747	for increasing dopamine are things like Ritalin, Adderall.	增加多巴胺是利他林 阿德雷尔之类的东西
1748	Modafinil和Armodafinil也利用该系统。
1749	And I did an entire episode about ADHD,	我做了一整集关于ADHD,
1750	which is the typical context in which you hear	这是你听到的典型语境
1751	about these prescription drugs.	关于这些处方药。
1752	But assuming it's prescribed by a doctor	但假设是医生开的
1753	for either clinical reasons like ADHD or for other reasons,	或出于临床原因,如ADHD或其他原因,
1754	all of those compounds do significantly increase	所有这些化合物都明显增加
1755	baseline levels of dopamine for many, many hours.	多巴胺的基准水平 持续许多小时。
1756	That's absolutely clear and it's one of the major reasons	这绝对清楚,这是主要原因之一
1757	why those drugs are so effective	为什么这些药物如此有效
1758	in increasing motivation and attention.	增加动力和注意力。
1759	Then there are compounds that are sold over-the-counter,	还有一些化合物被卖出场外,
1760	things like amino acids, such as L-tyrosine itself.	诸如氨基酸之类的东西,如L-tyrosine本身.
1761	That's a very commonly sold and used amino acid.	这是一个非常常用的销售和使用氨基酸.
1762	It's present in a lot of so-called pre-workout formulas.	现于许多所谓前修行法中.
1763	I, as many of you know,	我,你们很多人都知道,
1764	am a fan of single ingredient supplements	是单一成分补充剂的粉丝
1765	for the most part,	大多数时候,
1766	aside from foundational supplements like AG1,	除AG1等基础补充剂外,
1767	which give you many, many micronutrients kind of all together	它给你很多,很多微量营养素 类的在一起
1768	because it would be nearly impossible	因为那几乎是不可能的
1769	to consume each of those as individual ingredients	将每种物质作为个别成分消费
1770	and get the right amounts, et cetera.	并获得正确的金额,等等。
1771	But for all other supplements,	但对于所有其他的副刊,
1772	I'm a big believer in parsing what you need	我非常相信解析你需要的东西
1773	and what's most effective for you	和什么对你最有效的
1774	in single ingredient formulations.	单成分配方。
1775	And the typical ways in which people work	以及人们的典型工作方式
1776	to elevate their baseline levels of dopamine	提高多巴胺的基准水平
1777	辅料是使用L-tyrosine,
1778	which, as I mentioned earlier,	正如我刚才提到的,
1779	is the rate-limiting enzyme for dopamine,	是多巴胺的限速酶,
1780	或者通过使用所谓的macunapurines,
1781	which is actually very similar to L-dopa,	这其实和L -dopa非常相似,
1782	which is the treatment for Parkinson's.	这是帕金森的治疗方法
1783	Macunapurines actually comes from the velvety outside coating	麦克纳普林其实来自外涂层的天鹅绒
1784	of a certain bean.	一定的豆类。
1785	I know it sounds really esoteric,	我知道这听起来很不可思议
1786	but that's actually where it's found in nature	但事实上,这是在大自然中发现的
1787	and is really 99% L-dopa.	而且真的是99%的L -dopa。
1788	And I confess, having tried macunapurines,	我承认,尝试过马可那普林斯,
1789	having examined the scientific literature	研究科学文献
1790	on macunapurines, there is some evidence	有证据表明,
1791	that it can increase dopamine,	它可以增加多巴胺,
1792	especially in that tuberinfradibular pathway,	特别是在那个管状辐射路径,
1793	because it can tap into some	因为它可以利用一些
1794	of the hormone-related functions of the pituitary.	与垂体激素有关的功能。
1795	It does increase alertness and mood.	它确实增加了警惕性和情绪。
1796	It might even increase libido, motivation, et cetera.	甚至可能增加性欲,动机等.
1797	But the effects of macunapurines tend to be very much	但马库纳普林斯的影响很大
1798	of the increasing the peak in dopamine,	多巴胺的峰值上升,
1799	and then very quickly dropping that peak.	然后非常快地降下峰顶。
1800	In other words, the peak trough phenomenon,	换句话说,顶峰槽现象,
1801	not for increasing baseline levels of dopamine.	不是为了提高多巴胺的基准水平。
1802	Now, it's likely different for people with Parkinson's	帕金森症患者可能不一样
1803	who are taking prescription drugs	服用处方药的人
1804	that are similar to macunapurines.	类似马可那普林斯。
1805	So if people have Parkinson's,	所以如果人们有帕金森的,
1806	oftentimes they are prescribed things like L-dopa,	经常是L -dopa这样的处方
1807	which is in the pathway to dopamine synthesis,	在多巴胺合成过程中,
1808	or they are prescribed things like bromocryptine,	或如溴丙烯,
1809	which will indeed increase dopamine.	这会增加多巴胺
1810	And I do realize that some people use	我意识到有些人使用
1811	those prescription drugs recreationally,	那些处方药 休闲,
1812	which I don't recommend.	我不建议你这么做
1813	Those drugs can be used	这些药物可以使用
1814	to increase baseline levels of dopamine,	提高多巴胺的基准水平,
1815	but more typically they cause peaks in dopamine	但更常见的是它们造成多巴胺的峰值
1816	and troughs in dopamine,	和多巴胺的槽,
1817	which is why I do not recommend them.	这就是为什么我不推荐他们。
1818	They are not going to allow you to accomplish	他们不会让你完成的
1819	what you want if your goal is more motivation, et cetera.	如果你的目标是更多动力,你想要什么,等等。
1820	In fact, they are likely to do the opposite,	事实上,他们很可能采取相反的做法,
1821	give you a big peak in alertness,	以警示你们,
1822	and then a crash that can include depressive symptoms	然后发生包括抑郁症状的崩溃
1823	and just not feeling very good.	感觉不太好
1824	L-tyrosine, however, has been examined	但是,L-ty氨酸已被检查过
1825	in the scientific literature,	在科学文献中,
1826	and at reasonably low dosages has been shown	并且剂量相当低
1827	to increase circulating and available levels of dopamine,	增加多巴胺的流通量和可用量,
1828	both in the brain and body,	在大脑和身体,
1829	and lead to increased cognitive performance,	并导致认知性能提高,
1830	and in some cases, physical output.	在某些情况下,物理输出。
1831	I'll provide links to a few of these studies,	我会提供一些链接 这些研究,
1832	but the two that I really parsed most finally	但两个 我真正解析 最终于
1833	for sake of this episode,	为了这集,
1834	真的只是专注于服用L -Tyrosine
1835	under conditions where your baseline levels of dopamine	在多巴胺的基准水平下
1836	are reduced due to stress	由于压力而减少
1837	and under conditions where there's no stress	在没有压力的情况下
1838	and people are trying to increase their baseline levels	并且人们正在努力提高基线水平
1839	of dopamine for sake of improving cognitive function.	多巴胺是为了提高认知功能
1840	The first paper is entitled Effective Tyrosine	第一篇论文题为“有效的泰罗辛”
1841	on Cognitive Function and Blood Pressure Under Stress.	认知功能和压力下的血压
1842	I'll provide a link to this in the show note captions,	我会在节目字幕中提供链接
1843	and it's one of many papers, really,	这是很多文件之一,真的,
1844	dating back to the early 90s,	追溯到90年代早期
1845	exploring how relatively high, frankly,	探讨如何相对高,坦率地说,
1846	relatively high dosages of L-tyrosine	相对高剂量的L-ty
1847	taken under conditions of stress	在压力条件下实施
1848	allow people to rescue some of their cognitive function	允许人们挽救自己的认知功能
1849	in terms of working memory tasks	在工作记忆任务方面
1850	and other kinds of cognitive tasks,	和其他类型的认知任务,
1851	visual pursuit tasks, and so on.	视觉追求任务等.
1852	The second paper is entitled Tyrosine Improves	第二篇题为《泰罗辛改良》
1853	Working Memory in a Multitasking Environment,	在多任务环境中工作记忆,
1854	and the second paper is perhaps more interesting	第二篇也许更有趣
1855	because it involves exploring	因为它涉及探索
1856	the use of tyrosine supplementation,	使用ty辅,
1857	basically taking tyrosine about an hour	基本上要用一个小时
1858	before a cognitive task or set of cognitive tasks	在认知任务或一组认知任务之前
1859	that involve a lot of multitasking and working memory.	这涉及到很多多任务和工作记忆。
1860	Working memory, for those of you that don't know,	工作记忆, 对于你们这些不知道,
1861	is your ability to maintain small batches of information	是您保存小批量信息的能力
1862	in your mind for relatively short periods of time.	在你的大脑中 相对较短的时间。
1863	So, for instance, if I tell you my phone number	举例来说,如果我告诉你我的电话号码
1864	or the phone number where I grew up, 493-2931,	或者我成长的电话号码 493 -2931
1865	if you can remember that,	如果你能记住,
1866	chances are you'll remember it for 30 seconds, 60 seconds,	你可能记得它30秒60秒
1867	but that you won't remember it tomorrow	但你明天就不记得了
1868	because there's really no reason to.	因为真的没有任何理由。
1869	A lot of the tasks that we do throughout the day	我们整天做很多工作
1870	involve working memory,	涉及工作记忆,
1871	and working memory is very subject to interference	工作记忆受到干扰
1872	from other tasks that we happen to be doing,	从其他任务 我们碰巧正在做,
1873	like looking at our phone or having a conversation	比如看我们的电话或者聊天
1874	or trying to navigate through a city.	或试图通过城市。
1875	It involves a lot of attention,	这涉及到很多关注,
1876	and this study shows that tyrosine improves working memory,	这份研究显示 特罗素能改善工作记忆
1877	especially in the context of multitasking	特别是在多重任务方面
1878	and having a lot of conflicting goals.	并且有很多相互冲突的目标
1879	And they did a number of really nice experiments here.	他们在这里做了一些非常好的实验。
1880	Again, it's a small study, not that many subjects,	再说一次,这是个小研究,不是很多课题
1881	but it's one of several papers.	但它是几份论文之一。
1882	In fact, this is the paper that kind of set in motion,	事实上,这是 那种启动的论文,
1883	the domino of other papers,	其他文件的多米诺,
1884	exploring the efficacy of L-tyrosine	探索L-ty的功效
1885	for cognitive performance.	为认知表现。
1886	And they looked at working memory tasks, of course,	他们研究工作记忆任务,当然,
1887	but also auditory visual tasks,	也执行视觉任务,
1888	and they involve some interference of visual cues	它们涉及一些视觉提示的干扰
1889	and things of that sort,	之类的东西,
1890	and they saw some really interesting effects.	他们看到了一些非常有趣的效果。
1891	Basically, when we need to attend to multiple things	基本上,当我们需要处理很多事情
1892	at the same time, L-tyrosine can help us do that,	同时,L -tyrosine可以帮助我们做到这一点,
1893	at least as it relates to memory.	至少和记忆有关
1894	当我说L -tyrosine,我的意思是
1895	is having your baseline levels of dopamine elevated	让你的多巴胺基线水平升高
1896	can really help navigate multitasking environments,	能够真正帮助导航多任务环境,
1897	especially as it relates to working memory,	特别是因为它涉及到工作记忆,
1898	and this is true under conditions of stress	这在压力条件下是真实的
1899	and under your conditions of not stressful, okay?	在你没有压力的条件下,好吗?
1900	You might say, well, isn't multitasking stressful itself?	你可能会说,嗯,多任务 压力本身?
1901	Yes, it can be, but when we talk about	是的,可以,但当我们谈论
1902	under conditions of stress,	在压力条件下,
1903	we're talking about people who are sleep deprived,	我们谈论的人 谁睡眠不足,
1904	we're talking about people that are under	我们谈论的是那些在
1905	other kinds of psychological or physical stress,	其他类型的心理或身体压力,
1906	L-tyrosine can help in that context as well.	在这种背景下,L-tyrosine也可以有所帮助。
1907	So as I mentioned before, in these studies,	所以,正如我之前提到,在这些研究中,
1908	they use very high dosages of L-tyrosine,	他们使用非常高的L-tyrosine剂量,
1909	so high that actually I don't recommend them.	这么高,实际上我不推荐他们。
1910	They did measure stress hormones,	他们确实测量了压力激素
1911	they did measure blood pressure and things of that sort,	他们确实测量了血压和类似的东西,
1912	but I want to caution you, I do not recommend,	但我想提醒你 我不建议
1913	we'll say it again, I do not recommend	我们再说一遍,我不推荐
1914	following the dosages that were used in these two studies	根据这两个研究中使用的剂量
1915	because they are exceedingly high.	因为他们是高的。
1916	They used 100 milligrams per kilogram of body weight	每公斤体重用100毫克
1917	of tyrosine one hour prior to these cognitive tasks.	在完成这些认知任务前一个小时
1918	Now, I weigh about 220 pounds,	现在,我体重约220磅,
1919	I'm a little bit lighter than that,	我比这轻一点,
1920	so that's 100 kilograms approximately.	大约100公斤
1921	Translated from this study, that would mean	转自本研究报告,这意味着
1922	that had I participated in the study	我曾经参与研究
1923	and I wasn't in the placebo group,	我没有在安慰剂组,
1924	但我当时是L -tyrosine集团的,
1925	I would have been given 10,000 milligrams of L-tyrosine,	我本来会得到一万毫克的L -tyrosine,
1926	which is 10 grams of L-tyrosine, I do not recommend that.	我建议不要这样
1927	In fact, there are papers showing that	事实上,有文件显示,
1928	as little as 500 milligrams,	小到500毫克,
1929	but perhaps up to one gram, that is a thousand milligrams,	但也许一克,即一千毫克,
1930	or 1,500 milligrams, a gram and a half of L-tyrosine	或1500毫克,一克半的L-ty
1931	taken 30 to 60 minutes before a cognitive or physical task	在认知或身体任务前30至60分钟
1932	can increase baseline levels of dopamine	能够提高多巴胺的基准水平
1933	for extended periods of time,	长期,
1934	and thereby improve performance	从而改进业绩
1935	on those mental or physical tasks.	完成那些身心任务
1936	So if you are somebody who's interested	如果你是有兴趣的人
1937	在尝试L-tyrosine, 请知道增加
1938	in baseline levels of dopamine can be substantial.	多巴胺的基线水平可能相当大。
1939	They are long lasting, which qualifies them	它们是长久的, 这符合他们的条件
1940	as baseline increases as opposed to peaks.	与峰值相比,基线增加。
1941	And I would say you should also start	而且我会说,你也应该开始
1942	with the lowest possible dose.	尽可能低的剂量。
1943	So for most people, 250 to 500 milligrams	对大多数人来说,250至500毫克
1944	is going to be a reasonable starting dose,	这将是一个合理的开始剂量,
1945	depending on your body weight,	根据你的体重,
1946	smaller people start with 250, larger, maybe 500.	较小的人从250人开始, 更大的,也许500人。
1947	Keep an eye on whether or not you're combining it	注意看你们是否结合
1948	with caffeine or with any other stimulants.	咖啡因或任何其他兴奋剂。
1949	And keep in mind that, again,	记住,再次,
1950	the bigger the peak in dopamine,	多巴胺的峰值越大,
1951	the bigger the trough in dopamine afterwards.	多巴胺的槽越大
1952	So pay attention to whether or not you experience a crash	所以要注意你是否经历过空难
1953	that same day or the next day.	当天或第二天,
1954	But chances are, if you're using a relatively low level	但机会是,如果你使用 相对较低的水平
1955	of L-tyrosine, so anywhere from 250, maybe 500 milligrams	约250毫克或500毫克
1956	or a thousand milligrams of L-tyrosine	或千毫克的L-ty
1957	prior to cognitive or physical work	认知或体力工作之前
1958	and taken early in the day, by the way,	顺便说一句,
1959	because this can act as a bit of a stimulant,	因为这能起到刺激作用
1960	that you're going to achieve these long lasting increases	你将会实现这些长期的增长
1961	in baseline dopamine.	在基线多巴胺中。
1962	But please also keep in mind that I always, always suggest	但请记住,我总是,总是建议
1963	that you engage in the proper behaviors	你们的行为,
1964	and you disengage from the improper behaviors	你远离不义的行为,
1965	as a first line of offense on any health goal.	作为任何健康目标的首要犯罪线。
1966	So now you know how to set your baseline levels	现在你知道如何设定基线水平了
1967	of dopamine at the highest possible level.	多巴胺的含量最高
1968	You of course want to guard that baseline level of dopamine	你当然想保护多巴胺的基线水平
1969	very carefully.	非常仔细。
1970	So for instance, you want to avoid any kind of behaviors	举个例子,你想避免任何行为
1971	or substances that are going to peak your baseline level	或将达到基准水平峰值的物质
1972	of dopamine very high or very sharply.	多巴胺的含量很高或非常高
1973	Or if you do engage in those types of behaviors,	或者,如果你确实从事 此类行为,
1974	whatever they may be, that you are well aware	无论他们是什么,你都是彻知的,
1975	that your baseline level of dopamine will drop	您的多巴胺基准水平将下降
1976	far below what it was after that peak has fallen.	远远低于高峰之后的水平
1977	You will be essentially in the quote unquote trough.	您将基本上在引文未引用槽。
1978	If however, you find yourself in that trough,	但是,如果你发现自己在这个槽,
1979	you now have the knowledge to understand	你现在有 知识来理解
1980	that that trough will resolve if you wait enough time.	如果你等得够久 那槽就能解决了
1981	That baseline level of dopamine that you were at	你当时的多巴胺基准水平
1982	prior to the peak will come back.	在高峰来临之前
1983	You will feel better.	你会感觉好点的
1984	However, most people don't know that.	然而,大多数人并不知道这一点.
1985	And as a consequence, when they feel that low,	结果,当他们觉得低落时,
1986	that is they feel kind of a motivated,	他们有某种动机,
1987	maybe a little bit depressed,	也许有点沮丧,
1988	maybe a lot a motivated or a lot depressed	可能有很多动机或抑郁症
1989	following some quote unquote peak experience.	跟随一些引用 未经引用的高峰经验。
1990	What they end up doing is thinking	他们最后会想
1991	about what caused that peak experience	关于是什么导致的高峰经历
1992	and then go back and try to reengage in the behavior	然后回去尝试重新参与行为
1993	and try and regenerate that peak experience.	并尝试再生 高峰的经验。
1994	But you now know that that is a terrible strategy.	但你现在知道这是一个可怕的策略。
1995	In fact, that strategy will only lead to diminished peaks	事实上,这一策略只会导致峰值减少
1996	from the same experience.	从同样的经历。
1997	It will lead to, in many cases,	它将导致,在许多情况下,
1998	pursuing more and more intense experiences	追求越来越强烈的经验
1999	to try and recapitulate, recreate that big peak,	尝试重新概括 重现那个大峰顶
2000	which won't work.	没用的
2001	Or even worse, people start stacking and combining	更糟的是,人们开始堆叠和结合
2002	different dopamine-increasing behaviors	不同多巴胺增殖行为
2003	in order to try and obtain something like that initial peak	为了尝试 并获得类似 初始高峰
2004	when in fact, all they need to do,	事实上,他们需要做的,
2005	all you need to do is simply wait	你只需要等一会
2006	because the way that the dopamine circuitry is arranged	因为多巴胺电路的安排方式
2007	is that it's not just about pleasure, as you know,	不只是快乐,你知道,
2008	it's about motivation, desire, pursuit and pleasure.	这是关于动机,欲望,追求和快乐。
2009	And it also has everything to do with pain and discomfort.	亦有与疼痛及烦恼俱.
2010	Now, when people hear the word pain,	现在 当人们听到痛苦这个词
2011	they often think, oh, pain, okay,	他们经常想,哦,痛苦,好吧,
2012	so a physical pain or an intense emotional pain.	身体疼痛或强烈的情感痛苦
2013	But today we're going to talk about pain	但今天我们要谈谈痛苦
2014	a little bit differently.	有点不一样
2015	We're going to talk about the pain associated	我们来谈谈痛苦
2016	with the trough and dopamine that occurs	和多巴胺发生
2017	after a big peak in dopamine	多巴胺出现大峰后
2018	as a period in which pain and effort go hand in hand.	作为痛苦和努力携手并进的时期。
2019	And I'll return to this in a moment,	我一会再谈这个
2020	but I want you to just note that in your mind,	但我希望你记住,在你心里,
2021	kind of earmark that in your mind.	那种指定 在你的脑海里。
2022	Because what we're about to talk about	因为我们将要谈论的
2023	is how to leverage that pain and to use effort	如何利用这种痛苦和努力
2024	as a way to not just get out of the trough more quickly,	为了不光能更快地走出水槽
2025	but actually to get back to a higher level of baseline	但实际上回到更高的基线水平
2026	as you exit that trough.	当你离开槽。
2027	Meanwhile, I really want to harp on this one point	同时,我真的想 坚持这一点
2028	that I made a moment ago,	我刚刚做的,
2029	which is that after some big experience,	也就是说,经过一些大的经验,
2030	so it could be a vacation or a night out partying	所以,这可能是一个假期或 一个晚上的聚会
2031	or the birth of a new child,	或新生儿,
2032	all of these are well-known phenomena	所有这些都是众所周知的现象
2033	that lead to troughs or deficits in dopamine afterwards,	导致多巴胺的槽或缺血,
2034	which can cause a sort of postpartum depression.	会导致产后抑郁症
2035	Postpartum depression is a phrase normally used	产后抑郁症是一个通常使用的词
2036	to describe literally postpartum,	从字面上描述产后,
2037	postbirth of a child depression.	婴儿抑郁症后出生
2038	And that has many causes,	这有很多原因,
2039	not just related to dopamine baselines,	不只是与多巴胺基线有关
2040	although it does involve dopamine baselines,	尽管它的确涉及多巴胺基线,
2041	but it has hormonal aspects and other aspects as well.	但它也有荷尔蒙方面和其他方面。
2042	But postpartum depression is also used to describe	但产后抑郁症也用来形容
2043	any time that our baseline dopamine has gone down	每当我们的基准多巴胺下降时
2044	way, way below what it was prior to some recent peak	远低于最近高峰之前的水平
2045	or exciting, exhilarating win or behavior.	或激动人心,令人兴奋的胜利或行为。
2046	A couple of things that one can do	做点什么吧
2047	in order to get out of that trough more quickly.	以便更快地走出水槽
2048	The first one is simply to wait with the understanding	第一件事就是在谅解下等待
2049	that you will get out.	你会出去的
2050	I know that sounds overly simplistic	我知道这听起来太简单了
2051	and maybe a little bit brutal,	也许有点残忍,
2052	but I think most people don't realize this.	但我认为大多数人不知道这一点。
2053	They don't realize that the dopamine circuitry	他们不知道多巴胺电路
2054	does take time to replenish.	需要时间补充。
2055	And it has everything to do with restoring	这和修复有关
2056	both the synthesis of dopamine,	多巴胺的合成,
2057	as well as what's called	以及所谓的
2058	the readily releasable pool of dopamine.	很容易再释放的多巴胺
2059	So dopamine is packaged in these little spherical things	所以多巴胺被包装在这些小球状的东西中
2060	that we call vesicles.	我们称之为冰棒。
2061	Those vesicles are released from the ends of nerves.	这些睾丸从神经末端释放出来.
2062	So in this case, we're talking about the nerves	因此,在这种情况下,我们谈论的是神经
2063	发源于VTA和ccumbens核
2064	and send their little wires up to the prefrontal cortex.	把他们的小电线送到前额皮层
2065	And that's where dopamine is released.	这就是多巴胺释放的地方。
2066	And that readily releasable pool of dopamine	很容易重现的多巴胺池
2067	takes time to replenish.	需要时间补充。
2068	And that can take several days in order to replenish.	这可能需要几天时间来补充。
2069	Just knowing that can help you through that process.	只是知道这可以帮助你度过这个过程。
2070	And of course, then it raises the question,	当然,它又提出了问题,
2071	is there anything that you can do	你能做什么吗?
2072	to accelerate that process?	加速这一进程?
2073	And indeed there is.	确实有
2074	And indeed, this is what I consider,	这确实是我的想法,
2075	not just something to get you out of a trench	不只是让你走出战壕
2076	of kind of lower mood and motivation,	那种情绪和动机较低,
2077	but actually what represents the holy grail of motivation.	但其实是动机的圣体
2078	Today, I'm going to talk about this pain effort process	今天我要谈的是这个痛苦过程
2079	as a very powerful way to get out of sticking points,	作为一种非常强大的方法 走出坚固点,
2080	but more importantly, to get into a mode	更重要的是,进入一个模式
2081	where effort and reward can actually accelerate	努力和奖励实际上可以加速
2082	your progress along any path to any goal.	您在任何道路上的进步 任何目标。
2083	And in a way that you can do it repeatedly.	并以能反复行故.
2084	And this is not simply taking mechanisms from biology	这不仅仅是从生物学中提取机制
2085	and painting names on them.	在他们身上画上名字
2086	Rather, this is leveraging mechanisms in biology	相反,这是利用生物学机制
2087	that are well-defined in the animal and human literature	在动物和人类文献中定义明确
2088	that have parallels to the addiction	与毒瘾相近的,
2089	and addiction recovery literature,	和戒毒文献,
2090	but that have been shown in specific circumstances	但在特定情况下已表明
2091	to really allow people to engage in motivational pursuits	真正允许人们 参与激励性追求
2092	in a variety of contexts, school, relationships,	在各种背景、学校、关系、
2093	work, et cetera, in an ongoing way	以持续方式开展工作等
2094	and in a way that never depletes	以永不枯竭的方式
2095	their baseline of dopamine to the point	其多巴胺的基线到点
2096	where they have to do a lot of extra work to get it back.	在那里,他们必须做很多额外的工作 把它拿回来。
2097	And in a way that allows them to be really motivated	让他们真正有动力
2098	in a variety of contexts in an adaptive way.	在各种情况下,以适应性的方式。
2099	So what we're really talking about here	所以,我们真正的谈论在这里
2100	is regardless of your genetics,	不管你的遗传学如何
2101	regardless of who your parents are,	不管你父母是谁
2102	which obviously you couldn't select,	很明显你无法选择
2103	being able to leverage your dopamine system	能够利用你的多巴胺系统
2104	in order to be maximally motivated when you want to be	以达到最佳的动机
2105	and indeed to avoid procrastination.	并避免拖延。
2106	I'd like to tell you about a classic experiment	我想告诉你一个经典的实验
2107	that I've described once before on this podcast,	我以前在播客上说过
2108	but frankly, this experiment is so crucial.	但坦率地说,这个实验非常关键。
2109	I don't think it can be described enough.	我觉得这不能形容得够多了
2110	This was an experiment that was done at Stanford	这是斯坦福的实验
2111	many years ago and involved children,	许多年前 儿童也参与其中
2112	but it's actually been repeated in adults.	但它实际上在成年人中重复。
2113	The experiment involved observing	实验涉及观测
2114	a classroom of young children.	一个幼儿教室。
2115	So these were kids about kindergarten age,	这些是幼儿园时代的孩子
2116	a little bit older,	有点老
2117	and observing which activities kids like to do	观察孩子们喜欢做什么活动
2118	in their free time.	在他们的空闲时间。
2119	So their structured time where they had to,	因此,他们的结构化时间 他们必须,
2120	these are little kids, so they play blocks	他们是小孩子,所以他们玩块
2121	or they had to sing or they had to write	或者他们必须唱歌 或者他们必须写
2122	or do what they could, or I suppose draw.	或者做他们能做的 或者我想画画
2123	They're probably not writing significant prose at that age,	那时他们可能没有写大量传言
2124	but then they had free time	但后来他们有了空闲的时间
2125	where they could do whatever they wanted.	在那里他们可以做他们想要的。
2126	And what the researchers did was observe the children	研究人员所做的就是观察孩子们
2127	who selected by their own choice to draw pictures.	由自己选择绘制图片。
2128	So there were some tables out with crayons and markers	所以有一些桌子 蜡笔和标记
2129	and paper, et cetera.	和纸张,等等。
2130	And there were some kids that would just naturally go	有些孩子自然会去
2131	to that activity every day	每天参加这项活动
2132	because they liked that activity.	因为他们喜欢这种活动。
2133	And they measured how much of the free time	他们测量了空闲时间的多少
2134	these children elected to use their free time drawing,	这些孩子选择使用他们的空闲时间绘画,
2135	doing these different art projects.	做这些不同的艺术项目。
2136	And then what they did was they started introducing rewards	然后他们开始奖励
2137	to these children.	给这些孩子
2138	They started putting a gold star,	他们开始放金星
2139	or in some cases a silver star on their pieces of artwork	或有时在他们的艺术品上挂上银星
2140	and telling them what a good job they did.	告诉他们他们做的好事
2141	And the kids really liked that.	孩子们真的很喜欢
2142	In fact, who wouldn't, right?	事实上,谁不会呢?
2143	They're not only doing an activity that they like,	他们不仅在做他们喜欢的活动,
2144	but they're also getting a reward for it.	但他们也因此得到奖励
2145	So you can probably see where this is all going.	所以,你可能可以看到这一切的去向。
2146	What they were doing was they were increasing	他们正在做的是增加
2147	the amount of dopamine that these children experience.	这些儿童所经历的多巴胺量。
2148	And again, in parallel experiments done with adults,	同样,在与成年人同时进行的实验中,
2149	if you take adults who enjoy a particular activity,	如果你选择了享受某项活动的成年人,
2150	you let them do activity	你让他们活动
2151	and then you start rewarding them for that activity,	然后你开始奖励 他们的活动,
2152	especially when you surprise them with a reward	当你以报酬恫吓他们的时候,
2153	for an activity they already like,	因为他们已经喜欢的活动,
2154	they report that being a much more pleasurable experience	他们报告说 这是一种更愉快的经历
2155	than had they just done the activity.	而不是他们刚刚完成的活动。
2156	Then what they did with these children	然后他们对这些孩子做了什么
2157	and in the experiments with adults, done later on,	在成人实验中,
2158	was they cease giving them the reward.	难道他们不给他们报酬吗?
2159	And then they observed what percentage of their free time	然后,他们观察 他们的空闲时间的百分比
2160	they spend doing that activity, drawing.	画画
2161	And what they observed was, you guessed it,	他们所观察的是,你猜到的,
2162	a drop in the total amount of time	总时间的减少
2163	that the children elected to do this activity	选择从事这项活动的儿童
2164	that initially they were doing quite a lot.	一开始他们做了很多。
2165	In other words, their total satisfaction or desire	换句话说,他们完全满意或渴望
2166	or motivation to engage in this activity	或从事这一活动的动机
2167	dropped below what it was prior to ever receiving a reward.	低于它之前得到的奖励。
2168	And again, this has been repeated in a variety of contexts	再说一遍,这在各种情况下都重复过
2169	in different populations, different cultures,	在不同的人口、不同的文化、
2170	different countries, men, women, boys, girls,	不同国家,男人,女人,男孩,女孩,
2171	lots of different backgrounds.	很多不同的背景。
2172	So what this tells us is everything you already know,	这告诉我们的是你已经知道的一切
2173	which is that reward prediction error	这是奖励预测错误
2174	is not just about the desire to do something	不只是想要做点什么
2175	and you carrying it out and it being pretty good,	你执行它, 它相当不错,
2176	amazing or not good, okay?	厉害还是不好,好吗?
2177	I always like to joke that the nervous system	我一直喜欢开玩笑 神经系统
2178	sort of codes things into three bins.	将东西编码成三个盒子
2179	You can think about this in terms of food	你可以从食物的角度考虑
2180	or any type of experience.	或任何类型的经历。
2181	It can either be yum, yes, I really like that,	可以是yum, 是的,我真的很喜欢,
2182	yuck, I really don't like that or meh, it's kind of so-so.	讨厌,我真的不喜欢这样或meh, 它有点如此。
2183	What the scenario led to where rewards were received	场景导致的奖励
2184	for an activity that people already liked to do	一种人们已经喜欢的活动
2185	and then removed was that an activity	然后被移除的是 一种活动
2186	that at one point was a yum becomes a meh.	有一次,一个yum变成了meh。
2187	And that all reflects a drop in baseline dopamine, why?	这都反映了多巴胺的基线下降,为什么?
2188	Because the activity that the children or adults liked	因为儿童或成年人喜欢的活动
2189	combined with the gold star or the monetary reward	与金星或金钱奖励相结合
2190	or praise that children and adults seem to like	或赞扬儿童和成年人似乎喜欢
2191	compounded to create a bigger peak in dopamine	在多巴胺中形成更大的顶峰
2192	and therefore a bigger trough in dopamine.	从而在多巴胺中形成更大的槽。
2193	And if you're already wondering	如果你已经想知道
2194	whether or not their desire to engage in that activity	是否希望从事这一活动;
2195	eventually came back, it did indeed.	最终,它确实回来了。
2196	So essentially what I described all matches precisely	所以基本上我所说的所有匹配
2197	with dopamine reward prediction error	多巴胺奖励预测错误
2198	and the fact that peaks in dopamine	以及多巴胺的峰值
2199	give rise to subsequent troughs in dopamine	在多巴胺中产生随后的槽
2200	that if one waits long enough,	如果一个人等得够久
2201	allow baseline levels of dopamine to return to normal.	允许多巴胺的基准水平恢复正常。
2202	And of course the amplitude of that dopamine peak	当然多巴胺峰的振幅
2203	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}通过多给点钱 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}所以就变了
2204	or less money in different scenarios.	或在不同情况下少花钱。
2205	Nearly all the different derivations of the experiments	实验中几乎所有不同的衍生物
2206	that you could imagine that map onto	你可以想象那张地图
2207	the dynamics of dopamine release	多巴胺释放的动态
2208	that we've been talking about during this episode	我们在这集里一直在谈论的
2209	all played out exactly as one would have predicted	都按照预言的演绎
2210	based on the neural circuitry and the dynamics of dopamine.	基于多巴胺的神经电路和动力学.
2211	I recommend that you leverage this knowledge	我建议你利用这些知识
2212	to make sure that any activities that you enjoy to do,	确保任何你喜欢的活动,
2213	whether or not you enjoy it a little or a lot,	无论你喜欢还是喜欢
2214	but especially if you enjoy it a lot,	但特别是如果你喜欢它,
2215	that you guard and protect by making sure	以便你们敬畏,
2216	that you don't start layering in or attaching reward	以免你们因果报应而分层,
2217	or other sources of dopamine releasing behaviors	或其他多巴胺释放行为来源
2218	or substances to that specific behavior.	或该特定行为的物质。
2219	Or if you do, that you don't do it terribly often.	或者如果你这样做, 你并不经常这样做。
2220	Now, how often is terribly often?	现在,多久是可怕的频率?
2221	We'll get to that in a moment.	我们马上就能搞定
2222	But let me give you an example from my life	但让我举个例子
2223	just as an example, but you will likely have	举个例子,但你很可能
2224	and you'll know people that will have different examples.	你会认识那些会有不同例子的人
2225	I love to exercise.	我喜欢锻炼
2226	I know to some people this might seem foreign,	我知道有些人会觉得这有点陌生
2227	but I love to exercise.	但我喜欢锻炼
2228	I love to do resistance training.	我喜欢做抵抗训练
2229	I love to run.	我喜欢跑步
2230	I am not one of those people that doesn't like	我不是那种不喜欢的人
2231	the experience of exercising,	锻炼经验,
2232	but likes the feeling afterwards, quote unquote.	但喜欢事后的感觉,引用未引用的。
2233	I hear that a lot.	我经常听到
2234	I don't like to exercise,	我不喜欢锻炼,
2235	but I love the way I feel afterwards.	但我喜欢之后的感觉
2236	I love physical training	我喜欢体能训练
2237	and I love the way I feel afterwards,	我喜欢我之后的感受,
2238	but I mostly love the feeling during.	但我喜欢这段感情
2239	I don't know why I'm wired that way.	我不知道为什么我被窃听。
2240	I can't say that I'm somebody	我不能说我是一个人
2241	who likes to do hard things across the board.	谁喜欢做 艰难的事情,全面。
2242	There are plenty of difficult things in life that I dread	生活中有很多我害怕的难事
2243	or that I'm sort of meh about.	或者我有点迷茫
2244	But for me, hard exercise, intense exercise	但对我来说,艰苦的锻炼,紧张的锻炼
2245	of a particular kind, resistance training	特定种类的抵抗训练
2246	and running in particular, both give me a yum.	跑得特别快 都给我一顿
2247	Yes, I love this kind of feeling.	是的,我喜欢这种感觉。
2248	And yes, it persists for me quite a long while afterwards,	是的,它持续了我很长一段时间之后,
2249	both for sake of the way that it changes my neurochemistry,	为了改变我的神经化学
2250	but also my sense of satisfaction,	但也让我感到满足
2251	but I just simply love it.	但我只是喜欢它。
2252	Now, years ago, I discovered that if I drink	几年前,我发现如果我喝酒
2253	a cup of black coffee or an Americano	一杯黑咖啡或美国咖啡
2254	or a double espresso or some yerba mate,	或双份咖啡 或一些yerba配,
2255	that my workouts can be quite a bit more intense.	我的锻炼会更激烈
2256	I can run further.	我可以跑远一点。
2257	And then I also discovered	然后我也发现
2258	that if I were to take a pre-workout energy drink,	如果我要吃 工作前能量饮料,
2259	or I took say 300 milligrams of alpha GPC	或者我说300毫克的αGPC
2260	and 500 milligrams of phenol ethylamine	和500毫克苯酚乙胺
2261	也许还有500毫克的L -tyrosine
2262	and perhaps did that alongside the caffeine	和咖啡因一起做的
2263	and the yerba mate, then yes, absolutely.	和yerba的伴侣, 然后是的,绝对的。
2264	I really liked those workouts.	我真的很喜欢这些锻炼。
2265	I could be like a laser in terms of focus.	我可能像激光 在焦点方面。
2266	I could exert even more effort, put on some music	我可以更努力,放点音乐
2267	and I could achieve even better performance.	我还能表现得更好
2268	And then I also discovered that I could export	然后我发现我可以出口
2269	that protocol of caffeine, yerba mate	咖啡因协议 yerba队友
2270	and various supplements to my cognitive work.	和各种补充 我的认知工作。
2271	So when I was studying or writing papers	所以当我学习或写论文时
2272	or writing grants or in the laboratory,	或书面赠款或实验室,
2273	when I was doing experiments with my hands in those days,	当时我用手做实验
2274	we know cutting brain tissue and staining it	我们知道切除脑组织并涂污
2275	and working really long hours.	工作时间很长
2276	And I discovered that all of those things,	我发现所有这些东西,
2277	all of those behaviors compounded with my love of exercise	所有这些行为都与我对锻炼的热爱相加
2278	and my love of doing science and gave me these big peaks	我对科学的热爱 给了我这些大山峰
2279	in what to me felt like even important experiences.	对我来说 感觉就像重要的经验
2280	They felt unlike anything else.	他们感觉不像其他任何东西。
2281	They were just so, so peak in their nature,	他们只是如此,如此高峰 他们的性质,
2282	which was great.	这是伟大的。
2283	And it did indeed enhance my performance.	这确实提高了我的成绩。
2284	However, while it did not create a dependency	然而,虽然它没有造成依赖性
2285	for those different substances,	对于这些不同的物质,
2286	caffeine supplements, et cetera,	咖啡因补充剂,等等,
2287	what I noticed was that in the days	我所注意到的是,在白天
2288	and sometimes weekends afterwards,	有时周末之后,
2289	even though for much of my career,	尽管我大部分的职业生涯
2290	I confess I've worked weekends as well,	我承认我也周末工作过
2291	but I would notice that I'd experienced	但我会注意到我经历过
2292	a real trough in energy.	一个真正的能量槽。
2293	I just would not feel that good.	我只是不会感觉那么好。
2294	And then if I kept up those behaviors consistently	然后,如果我保持 这些行为一致
2295	and I was consistently adding in these other,	我总是在这些其他的,
2296	let's just call them what they are,	让我们叫他们是什么,
2297	dopamine releasing or stimulating behaviors and substances	多巴胺释放或刺激行为和物质
2298	that my enthusiasm for physical training or running	我对身体训练或跑步的热情
2299	or for doing experiments actually started to diminish.	或因为做实验 开始减少。
2300	And this was really discouraging to me at the time	这让我很沮丧
2301	because I started to think, okay, maybe I'm burnt out.	因为我开始想,好吧, 也许我被烧焦了。
2302	Maybe I have adrenal burnout,	也许我有肾上腺发烧,
2303	which by the way, doesn't exist, folks.	顺便说一句, 并不存在,伙计们。
2304	Your adrenals don't burn out.	你的肾上腺不会烧焦的
2305	There is something called adrenal insufficiency syndrome.	肾上腺不足症候群
2306	You can over-stimulate your system	你可以过度刺激你的系统
2307	by way of too much adrenaline, epinephrine	肾上腺素、肾上腺素
2308	and norepinephrine, but that's a separate thing.	和肾上腺素, 但这是另外一回事。
2309	There's no such thing as adrenal burnout per se.	肾上腺燃烧症本身就不存在.
2310	But I didn't know that.	但我不知道这一点。
2311	So I thought, gosh, I'm really burnt out	所以我想,天啊,我真的被烧焦了
2312	when in fact it's now obvious to me what I was doing.	事实上现在我明白自己在做什么了
2313	I was combining too many dopamine releasing	我合并了太多多巴胺释放
2314	or stimulating behaviors and substances	或者刺激行为和物质
2315	for things that I already enjoy doing as behaviors,	对于我已经喜欢的行为,
2316	namely exercise and doing experiments,	即锻炼和实验,
2317	anything related to science actually.	和科学有关的东西
2318	So what this means is not to avoid taking things	所以,这意味着不 避免带走的东西
2319	or doing things that amplify your amount of dopamine,	或做会增加你多巴胺量的事
2320	but to be very cautious about how often one does that	但要非常小心 经常这样做
2321	and how many different dopamine stimulating behaviors	有多少不同的多巴胺刺激行为
2322	or compounds one stacks, especially in terms of taking	或化合物一叠,特别是取
2323	those things or stacking those things in and around	那些东西,或者把那些东西堆在周围
2324	behaviors that you already really enjoy doing.	你已经很喜欢的行为
2325	I was essentially just creating another version	我基本上只是创造另一个版本
2326	of the kids in nursery school or first grade	幼儿学校或一年级学生
2327	with the gold star experiment.	与金星实验.
2328	I was basically just doing the exact same thing.	我基本上只是做了同样的事情。
2329	And when I realized that, and I changed my relationship	当我意识到这一点, 我改变了我的关系
2330	to those compounds, I didn't eliminate them altogether,	这些化合物,我没有完全消除它们,
2331	but I started realizing, for instance,	但我开始意识到,例如,
2332	that I didn't need to double up on yerba mate	我不需要加倍的yerba队友
2333	and coffee every workout.	和咖啡每一次锻炼。
2334	Sometimes I would do one, sometimes I would do the other.	有时候我会做一个, 有时我会做另一个。
2335	Frankly, I always do one or the other.	老实说,我总是这样
2336	It's rare that I ever do any kind of physical training	我很少做任何体能训练
2337	without some caffeine first.	没有咖啡因先。
2338	And I do my physical training typically	我做我的体能训练 通常
2339	in the early part of the day.	在早期的时候。
2340	So that's fine, doesn't interfere with my sleep.	所以没关系,不会妨碍我的睡眠。
2341	I might do a hike without caffeine,	我可能去远足 没有咖啡因,
2342	but if I'm in a weight trainer, I'm going to run.	但是如果我是体重教练,我要去跑步。
2343	I tend to drink coffee beforehand or have yerba mate.	我经常喝咖啡 或有yerba伴侣。
2344	Or if I occasionally, meaning about once every third,	或者,如果我偶尔,意思 大概每三分之一,
2345	sometimes every other, but usually about every third workout,	有时其他的, 但通常大约三分之一的锻炼,
2346	I'll take 300 milligrams of alpha GPC, maybe occasionally,	我拿300毫克的αGPC, 也许偶尔,
2347	maybe every third or fourth workout.	也许每三四次锻炼一次
2348	And these are resistance workouts, mind you, not running.	这些都是抵抗运动, 注意你,不是跑步。
2349	我要吃500毫克的L -tyrosine
2350	or more typically 500 milligrams of phenolethylamine.	或更典型的500毫克苯乙胺.
2351	And very, very rarely, maybe once every two or three months,	而且非常,非常少,也许每两三个月一次,
2352	I might stack all of those things together	我可能会把这些东西堆在一起
2353	prior to a workout.	在锻炼之前。
2354	But of course, I'm always mindful to also include workouts	当然,我总是要注意 也包括锻炼
2355	or runs or bouts of cognitive work.	或运行或爆发 认知工作。
2356	So that could be grant writing, prepping for a podcast,	因此,这可能是给予写作, 准备播客,
2357	et cetera, where I don't do anything prior.	诸如此类,我以前不做任何事
2358	Maybe just my caffeine,	也许只是我的咖啡因,
2359	because I have a baseline level of caffeine	因为我有咖啡因的基准水平
2360	that I use each day to function like many people.	每天我都会像很多人一样工作
2361	There's a baseline level of caffeine	咖啡因的基线水平
2362	that just allows us to function	那只是让我们能发挥
2363	if we're a perpetual user of caffeine.	如果我们永远使用咖啡因
2364	I talked a lot about this on the episode in caffeine.	我经常在咖啡因的剧集里谈论这个
2365	But the key here is be cautious.	但这里的关键是谨慎的。
2366	I would say be very cautious about stacking and layering	我要说对堆叠和分层要小心
2367	in too many dopamine peak inducing behaviors	在太多的多巴胺峰 诱导行为
2368	all at once on a regular basis.	一次一次的定期。
2369	The key point here is if you are somebody	关键是如果你是某个人
2370	that can engage in these intrinsically joyful activities	能够参与这些内在快乐的活动
2371	for you, these activities that you're really motivated to do,	对你来说,这些你真正想要做的事情,
2372	whether or not it's skiing or playing music	无论是滑雪还是演奏音乐
2373	or dancing, et cetera,	或跳舞,等等,
2374	without the need to layer in additional dopamine	无需再分层多巴胺
2375	releasing mechanisms or compounds or activities,	释放机制或化合物或活动,
2376	well, then I highly recommend you do that,	好吧,那么我强烈建议你这样做,
2377	because then you are essentially making yourself	因为你根本就是在自作自受
2378	one of those fortunate few	幸运的少数之一
2379	that does not require additional stimuli	不需要额外刺激
2380	and therefore can hold onto that pleasure,	故你应当享受那快乐,
2381	can hold onto that intrinsic pleasure and motivation	可以保持内在的快乐和动机
2382	to engage in these behaviors over time,	随时间推移从事这些行为,
2383	which frankly, there is no replacement for.	坦率地说,没有替代品。
2384	There is no pill or bottle or potion	没有药丸、瓶子、药水
2385	or motivational speech or podcast or book	或鼓励演讲、播客或书
2386	that can replace intrinsic motivation.	这可以取代内在动机。
2387	Intrinsic motivation is perhaps the holy grail	内在动机或许是神圣的
2388	of all human endeavors and behaviors,	所有人类的努力和行为,
2389	because it encompasses so much of what brought us	因为它包含这么多 给我们带来的东西
2390	to this point in our species evolution	到我们物种进化的这一步
2391	and also what brings each and every one of us	以及带给我们每个人的东西
2392	closer and closer to our goals.	越来越接近我们的目标。
2393	And if it's happening with enjoyment	如果它与乐趣发生
2394	without the need to layer in additional tools,	不需要在额外的工具中分层,
2395	well, then you have really tapped into the source.	好吧,那么你真的 挖掘到源。
2396	And when I say the source,	当我说源头,
2397	I don't mean it in any kind of mystical way.	我不是在说任何神秘的事情
2398	I think it's quite clear by now	我觉得现在已经很清楚了
2399	that when we hear about chi from Eastern medicine,	当我们听到东方医学的气,
2400	or we talk about motivation drive and pursuit	或者我们讨论动机驱动和追求
2401	in Western neurobiological languages	西方神经生物学语言
2402	that relates to dopamine,	关于多巴胺,
2403	or we hear about the source,	或者我们听到消息
2404	maybe in my podcast episode with the one and only	也许在我的播客插曲 与唯一的
2405	Rick Rubin, incredibly productive music producer,	里克·鲁宾,令人难以置信的音乐制作人
2406	who's just an unbelievable track record	她只是令人难以置信的纪录
2407	in terms of creative endeavors.	在创造性的努力方面。
2408	And he talks about the source.	而说源头.
2409	We're really talking about the same thing,	我们说的是同样的事情
2410	which is this set of circuits within us	这就是我们内部的这组电路
2411	that allow us to identify what we want	从而使我们能够确定我们想要什么
2412	and then lean into effort.	然后倾注在努力中。
2413	And then to do that in a persistent way	然后坚持下去
2414	that allows us to reach our goals.	这使我们能够实现我们的目标。
2415	And if we can do that with an intrinsic sense of pleasure,	如果我们能用内在的快乐感做到这一点,
2416	well, that is nothing short of magic.	好吧,这简直就是魔法
2417	But of course it's not magic, it's science.	当然不是魔法 而是科学
2418	And of course, most people are not concerned	当然,大多数人都不关心
2419	about trying to protect the things they already enjoy	试图保护他们已经享受的东西
2420	in order to make sure that they can continue	以确保他们能够继续
2421	to do those things and enjoy them.	做那些事,享受它们。
2422	Most people are thinking about how they can engage	大多数人都在思考如何参与
2423	and pursue things that are less than pleasureful to them,	且追求他们所享受的,
2424	or how they can continue to engage in motivated behaviors	或如何继续从事有动机的行为
2425	when the going gets tough.	当事情变得艰难。
2426	Or, and this is a big one,	或者,这是一个很大的一个,
2427	I hear this over and over again	我反复听到这个
2428	as a request to cover on this podcast,	作为这个播客的要求,
2429	how people can overcome procrastination.	人们如何克服拖延。
2430	What we're going to talk about now	我们现在要谈的是什么
2431	is how the dynamics of dopamine release	是多巴胺释放的动力学
2432	that you already are aware of,	你们确已知道,
2433	plus an additional dynamic	加上额外的动态
2434	that we haven't quite talked about	我们还没说清楚
2435	can allow you to leverage dopamine	可以让你利用多巴胺
2436	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}真的会带给你
2437	to the holy grail of motivation and drive,	以动机和动力的圣杯,
2438	which is when effort starts to become the reward itself.	当努力成为报酬的时候,
2439	In other words, when friction becomes the reward.	换句话说,当摩擦变成奖励时.
2440	I know that sounds crazy to some of you,	我知道你们中有些人听起来很疯狂
2441	but when friction becomes the reward,	当摩擦变成报酬的时候,
2442	you can pass from an idea and a goal,	你可以通过一个想法和一个目标,
2443	no matter how daunting,	无论多么艰巨
2444	to successful completion of that goal	成功实现这一目标
2445	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}在经历本质的
2446	will feel like pleasure the entire time.	将感到快乐的整个时间。
2447	Now, that doesn't mean it will be bliss the entire time,	现在,这并不意味着 它会是幸福的全部时间,
2448	but what is very possible is to leverage the dynamics	但最有可能的 是利用动态
2449	of both dopamine peaks and dopamine troughs	多巴胺峰和多巴胺槽
2450	in order to not just maintain	为了不只是维持
2451	your baseline level of dopamine,	您的多巴胺基线水平,
2452	but to also pull yourself out of any kind of procrastination	也为了摆脱任何拖延
2453	or other kind of overthinking trenches very quickly	或者其他那种过度思考的壕沟 很快
2454	and get back into a mode of pursuit.	然后回到追逐的模式
2455	So how do we make effort the reward?	那么,我们如何努力 奖励?
2456	You may have heard about this	你可能听说过这个
2457	in the context of so-called growth mindset.	以所谓的增长心态为背景。
2458	Growth mindset is the incredible discovery	增长思维是不可思议的发现
2459	and research papers from my colleague,	和我同事的研究论文,
2460	Dr. Carol Dweck in the psychology department at Stanford.	斯坦福心理学系的卡罗尔·德韦克博士.
2461	And there are others such as David Yeager	还有大卫·耶格
2462	at the University of Texas Austin	德克萨斯大学奥斯汀分校
2463	who have leveraged the so-called growth mindset	他们利用了所谓的增长思维
2464	as a tool that young people and adults alike	作为青年人和成年人的工具
2465	can use in order to get better at anything.	可以用来改善一切
2466	And the basic contour of growth mindset	以及增长思维的基本轮廓
2467	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}就是采取那种心态 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}如果你不能做点什么
2468	or if you can't do it well,	或者如果你做不好的话,
2469	that you can't do it or can't do it well yet.	你无法做到 或不能做得好。
2470	It's that word yet that's really key.	是那个词,其实是关键
2471	And there are a number of different tools and techniques	有很多不同的工具和技术
2472	that people use to adopt growth mindset,	人们用来采取增长心态,
2473	but it all starts with that relationship	但一切都从这种关系开始
2474	to not being able to do it yet.	无法做到这一点。
2475	Now, that all sounds pretty straightforward	现在,这听起来很直接
2476	when you tell yourself,	当你告诉自己,
2477	but when we are in a performance context,	但是,当我们是在 一个表现背景,
2478	when we expect ourselves to be able to motivate	当我们期待自己能够激励
2479	or when we expect ourselves to be able to perform	或者当我们期望自己能够表演
2480	and we can't, that often sets up	我们不能,那常常设置
2481	a downward spiral of motivation	动机呈螺旋式下降
2482	because we are so used to being attached	因为我们习惯被附身
2483	to the relationship between desire, motivation,	与欲望、动机、
2484	and outcomes, reward prediction error.	和结果,奖励 预测错误。
2485	We want something, we want that A in class,	我们想要的东西,我们想要A级,
2486	or we want to learn how to dance,	或者我们想学习如何跳舞,
2487	or we want to be able to do this physical skill	或者我们想做这种体能
2488	of another kind or learn a language	或学习语言
2489	or get the mate we desire or make the relationship work	或找到我们想要的伴侣 或使关系发挥作用
2490	or make the business work on and on.	或使企业继续运作。
2491	And then we get the outcome that we don't want	然后我们得到的结果 我们不希望
2492	and our confidence, for lack of a better word,	和我们的信心, 由于缺乏更好的言语,
2493	drops over time.	时间流逝。
2494	Oftentimes, that leads to situations	往往导致情况
2495	where we are not motivated, we are A motivated.	我们没有动机,我们是有动机的。
2496	It can even lead to situations	它甚至会导致局势
2497	where we are downright depressed.	我们非常沮丧
2498	There's also circumstances where people,	也有一些情况,人们,
2499	myself included, of course, procrastinate.	我当然包括拖延
2500	We know we should do something,	我们知道我们应该做点什么,
2501	but somehow we can't get motivated.	但不知怎的,我们没有动力
2502	We know that if we put in the effort, we'll get there,	我们知道,如果我们投入努力, 我们会到达那里,
2503	but we can't do it,	但我们不能做到这一点,
2504	either because we don't like the activity	或者因为我们不喜欢这种活动
2505	or we're just not feeling great.	或者我们只是感觉不好。
2506	Now, we could be quote unquote, not feeling great,	现在,我们可以被引出 未引用,不感觉很好,
2507	not feeling motivated	没有动机
2508	because our dopamine baseline is low.	因为我们的多巴胺基线很低
2509	And so I absolutely encourage everybody	所以我绝对鼓励大家
2510	to take a look at themselves	来看看自己
2511	anytime they're in a motivated state,	只要他们处于积极状态
2512	take a look at the landscape of their life,	看看他们生活的风景
2513	not just at that moment,	不只是此时此刻
2514	but in the preceding days and weeks,	但在前几天和前周,
2515	and ask whether or not you've been tending	问问你有没有照顾过
2516	to those foundational things that we talked about earlier,	我们之前讨论的那些基础问题
2517	whether or not you are engaging any other of the tools	无论你是否使用其他工具
2518	that we talked about earlier	刚才我们谈的
2519	to see if you can get into a motivated state.	看看能不能进入一个有动机的状态
2520	However, if all of those boxes are checked, you answer,	但是,如果这些盒子都检查过了,你回答
2521	yes, I'm doing all those things.	是的,我做所有这些事情。
2522	I'm just not motivated.	我只是没有动机。
2523	Whatever reason, I'm just procrastinating.	不管什么原因 我只是在拖延时间
2524	I don't know, I don't want to do it,	我不知道,我不想这样做,
2525	or I'm not feeling motivated.	或者我感觉没有动机
2526	Well, then there's a very potent set of tools	那么有一套非常强大的工具
2527	that you can leverage to overcome states	你可以利用杠杆 克服状态
2528	of lack of motivation, overcome procrastination,	缺乏动力,克服拖延,
2529	and indeed can help you deal with things like overthinking	我的确能帮助你们应付诸如过分思维之类的事情,
2530	as it relates to procrastination	因为它涉及到拖延
2531	and lack of motivation as well.	也缺乏动力
2532	So the way this works is the following.	因此,这个方法是:
2533	If you recall, a peak in dopamine	如果你记得 多巴胺的峰值
2534	is followed by a trough in dopamine.	之后是多巴胺的槽。
2535	That trough in dopamine is experienced as pain	多巴胺的槽是痛苦的
2536	or wanting or craving.	或渴望或渴望。
2537	That pain that I'm referring to	我指的是那种痛苦
2538	is actually a craving or a wanting,	实际上是渴望或渴望,
2539	and it's a craving or wanting for a specific state	它是一个渴望或渴望 一个特定的状态
2540	that you would like to achieve	您希望实现
2541	that is different than the one that you're in.	这和你穿的不一样
2542	You want to get out of that trough.	你想从槽里出来
2543	And as you recall from earlier in the episode,	正如你早些时候回忆的那样
2544	that trough is the stimulus	那个槽就是刺激
2545	for the ongoing release of dopamine	继续释放多巴胺
2546	that provides the propeller, the motivation	提供螺旋桨 动力
2547	to go forward and seek some goal, okay?	继续前进 并寻找一些目标,好吗?
2548	So when we are not motivated,	所以,当我们没有动机,
2549	when we are in a so-called a-motivated state,	当我们处于所谓的有动机状态时,
2550	or when we are procrastinating,	或等待的时候,
2551	or when we just sort of can't seem to get in gear,	或者,当我们只是 那种不能似乎得到装备,
2552	the key to getting out of that pain trough	摆脱痛苦的关键
2553	is one of two things.	是两件事之一。
2554	I already told you earlier, you can just wait.	我早说过了,你可以等等
2555	You can wait till your motivation comes back,	你可以等到你的动机回来,
2556	and a lot of people do wait.	很多人都等着呢
2557	In fact, they procrastinate.	事实上,他们拖延。
2558	They start doing other things that are less painful	他们开始做其他不太痛苦的事
2559	than the state that they happen to be in	而不是他们碰巧处于的状态
2560	when they are trying to get into gear to go work out,	当他们试图进入 装备去工作,
2561	because they realize not everyone wants to do that,	因为他们意识到不是每个人都想这么做,
2562	or to study, or to have a hard conversation,	或学习, 或有一个艰难的谈话,
2563	whatever it is.	无论它是什么。
2564	And what do they do?	他们做什么的?
2565	They start engaging in activities that we,	他们开始从事我们,
2566	and indeed they, would not consider pleasureful activities.	他们必定不认为自己是愉快的。
2567	They start, for instance, cleaning the house.	例如,他们开始清理房子。
2568	So seemingly out of nowhere,	所以似乎从哪里冒出来,
2569	they start engaging in these activities	他们开始从事这些活动
2570	that normally are not intrinsically pleasureful for them.	通常对他们来说 本质上并不快乐
2571	They're not highly motivated to do them.	他们没有很强的动机去做
2572	As a replacement for doing the very thing	作为替补做这件事
2573	that they quote unquote need to do, or ought to do,	他们引用未引用的 需要做,或应该做,
2574	and that they're procrastinating to do.	和他们拖延做。
2575	What they're essentially doing here	他们在这里做什么
2576	is a mild type of addiction replacement.	是一种温和的替代成瘾类型。
2577	In other words, rather than be in the painful state	换句话说,不是处于痛苦的状态
2578	and wait for it to pass,	等待它过去,
2579	they're doing things that give them	他们正在做一些给他们
2580	some sense of accomplishment,	某种成就感,
2581	ostensibly to give them the sense	表面上是让他们明白
2582	that they're completing things.	他们正在完成一些事情。
2583	And perhaps, and I don't know,	也许,我不知道,
2584	because I'm not in the psychology	因为我不在心理学界
2585	of knowing what other people are thinking,	知道别人在想什么,
2586	perhaps in order to generate the momentum	可能是为了创造势头
2587	in order to get engaged enough or motivated enough	为了足够多的订婚 或足够的积极性
2588	to study or work out or whatever activity it is	研究或研究活动或任何活动
2589	that they're trying to avoid through procrastination.	他们试图通过拖延来避免。
2590	Now, what's interesting about this dynamic is,	现在,这个动态有趣的是,
2591	first of all, it's extremely common.	首先,这是极其常见的。
2592	And second of all, a lot of people will use this	其次,很多人会用这个
2593	as a tactic so that they get very close	作为一种战术 让他们非常接近
2594	to the deadline to complete something,	到完成某事的最后期限,
2595	and then they go into a sort of pseudo panic,	然后他们陷入了一种假的恐慌,
2596	and then use anxiety as a way	然后用焦虑作为方法
2597	to leverage their mental and physical resources	利用他们的身心资源
2598	to complete that thing.	完成这件事情。
2599	How do I know the contour of this so well?	我怎么会这么清楚?
2600	How do I understand the inner dynamics of it?	我如何理解它的内在动态?
2601	Well, part of that relates to my work as a neurobiologist	嗯,其中的一部分 与我的工作 作为神经生物学家
2602	and reading the papers that I'll mention to you in a moment.	和阅读论文 我一会儿会提到你。
2603	But it also relates to the fact that I am somebody	但它也涉及到我是一个人
2604	who waits quite a while,	他们等待了很久,
2605	right up until the sort of last minute possible	直到最后一分钟
2606	to complete something for activities	完成活动
2607	that I don't want to do,	我不想这样做,
2608	something I've been working on my whole life	我一辈子都在努力工作
2609	In any case, I'm very familiar	总之,我很熟悉
2610	with the procrastination process.	与拖延的过程。
2611	So how can we overcome procrastination?	那么,我们如何克服拖延?
2612	Well, it turns out that there are findings	原来有发现
2613	from within the addiction literature	从毒瘾文献
2614	that turn out to be very powerful	事实证明,这是非常强大的
2615	towards leveraging our way out of procrastination.	利用我们的方法 摆脱拖延。
2616	And it has to do with this.	这和这件事有关
2617	You already know,	你已经知道了,
2618	because I've told you probably a dozen times now,	因为我跟你说过十几次了
2619	that the depth of the trough after a dopamine peak	多巴胺峰后的槽深
2620	is proportional to how high that peak was	与峰峰的高度成正比
2621	and how steep it was, how quickly that peak occurred.	和有多陡峭, 有多快的高峰发生。
2622	It turns out that not only is the depth	原来不仅是深度
2623	of the trough proportional to that,	与该比例相当的槽,
2624	but the rate at which you get out of that trough	但你从槽里出来的速度
2625	is proportional to how steep that trough is.	与河槽的陡度成正比
2626	Let me explain this for you	让我给你解释一下
2627	in as clear terms as I possibly can.	尽可能地说清楚
2628	Imagine you're in an A-motivated state.	想象一下你处于A动机状态
2629	You're just not feeling motivated.	你只是觉得没有动机。
2630	You're procrastinating.	你在拖延时间
2631	You may think, okay, the thing to do here is something.	你可能认为,好吧, 事情在这里是做的东西。
2632	I'll clean the house.	我会清理房子。
2633	I'll take care of some bills.	我会处理一些帐单。
2634	I'll do something.	我会做一些事情。
2635	Or I'll just wait.	否则我就等着
2636	Those approaches, as we talked about before,	这些方法,正如我们以前谈到的,
2637	generally don't work or at least don't work quickly,	通常不工作或至少不快速工作,
2638	or they lead you right up to the deadline	或者他们把你带到最后期限之前
2639	and that's the deadline that forces you to get something done	那是你必须完成的最后期限
2640	or you just don't get it done	否则你就是不做
2641	and you don't succeed in your goal.	而你却不能成功实现你的目标
2642	That happens a lot as well.	这种事也经常发生
2643	However, if you were to take that state	但是,如果你要采取这种状态
2644	of being unmotivated, of procrastinating,	是无心的,是拖延的,
2645	and actually do something that's harder	做一些更难的事
2646	than being in that A-motivated state,	而不是在A型状态下,
2647	in other words, doing something that's more effortful,	换句话说,做一些更努力的事,
2648	even painful, you can rebound yourself	即使是痛苦,你也可以反弹
2649	out of that dopamine trough much more quickly.	从多巴胺槽里流出来的速度要快得多
2650	So what do I mean you want to put yourself	那是什么意思,你想让自己
2651	in a state that's worse than or harder	在比或者更难的状态下
2652	than the state that you're in	而不是你所处的状态
2653	or do something quote unquote more painful?	或者做点更痛苦的事?
2654	And here I want to be very clear.	我想说清楚
2655	I'll say this three times,	我会说三次
2656	but I'm going to say it for the first time now.	但我现在要第一次说
2657	When I say more painful, I do not mean doing	当我说更痛苦的时候 我不是说做
2658	any kind of tissue damaging or psychologically damaging	任何形式的组织损害或心理损害
2659	behavior or anything of that sort	行为或任何类似的事情
2660	that's going to render you injured or not well,	这会让你受伤或不舒服,
2661	even in the short term.	即使是短期。
2662	That's not what I'm referring to, okay?	我不是这个意思,好吗?
2663	Let's just get that one out of the way.	把那个拿开
2664	What I'm referring to is the fact that, for instance,	我指的是,例如,
2665	if you're feeling A-motivated,	如果你觉得有动机
2666	but you find yourself cleaning the house	但你发现自己 清理房子
2667	as a way to procrastinate, you can say,	作为拖延的方法,你可以说,
2668	well, cleaning the house is harder	收拾房子比较难
2669	than sitting down and doing nothing,	而不是坐视不理,
2670	but actually in that moment or in those moments,	但实际上在那一刻或那些时刻,
2671	that's not the case or else you wouldn't be doing it.	事实并非如此 否则你就不会这么做了
2672	The reality is that the dopamine system works	现实是多巴胺系统有效
2673	according to what feels hard or easy in the moment.	根据此刻的感受,
2674	In other words, if you're feeling A-motivated,	换句话说,如果你觉得A动机,
2675	you need to do something and put yourself into a state	你需要做点什么 把自己变成这样
2676	that's harder than the state you're in.	这比你现在的状况更难
2677	So for instance, if you're sitting around	所以,比如说,如果你坐在周围
2678	feeling A-motivated or you find yourself tending to tasks	感觉A -有动机 或者你发现自己在忙着工作
2679	that are irrelevant to the goal	与目标无关
2680	that you really should be focused on,	你真正应该专注于,
2681	you need to put your body and mind	你需要把身体和思想
2682	into a state of discomfort quickly.	进入一种不适的状态
2683	And the way to do that is to either engage	这样做的方式是要么参与
2684	in some tangential activity,	在一些短暂的活动中,
2685	meaning an activity not related to your goal	指与你的目标无关的活动
2686	that puts your body into a very different state.	让你的身体变得很不一样
2687	So here again, I'll default to the obvious one,	再说一遍,我还是会默认那个明显的
2688	which is something like cold shower or cold immersion,	这就像冷雨或冷浸,
2689	which not only increases dopamine long-term	不仅增加多巴胺的长期
2690	or over several hours rather,	或数小时以上,
2691	but for most people is experienced as pain.	但对于大多数人来说,这是痛苦。
2692	That pain causes a rebound out of that dopamine trough	这种痛苦导致多巴胺槽反弹
2693	{\fn华文新魏\fs20\bord1\shad0\fsp2\3cHFF8000}比會發生的快
2694	if you had just stayed in that A-motivated state	如果你只是停留 在A动机状态
2695	and waited for it to go away or done something	等待它消失 或做一些事情
2696	like cleaning up that for whatever reason	喜欢清理,无论出于什么原因
2697	felt like it required less friction.	感觉它需要更少的摩擦。
2698	When I say friction, I mean limbic friction.	我说摩擦是指四肢摩擦
2699	Your limbic system is always in this dialogue	你的四肢系统总是在这个对话框中
2700	with your forebrain and limbic friction goes two ways.	你的前脑和四肢摩擦有两条路
2701	Limbic friction can be you're tired	摩擦会很累的
2702	and you don't want to do something.	你不想做点什么
2703	And so you have to quote unquote, motivate to do it,	所以,你必须引用不引文, 激励做到这一点,
2704	energize yourself to do it.	令自力为作.
2705	Or limbic friction can be that you're nervous	或四肢摩擦 可能是你紧张
2706	and scared and anxious to do something	害怕和渴望做点什么
2707	and you have to calm yourself in order to lean forward	要保持冷静才能向前倾斜
2708	into action in order to do that thing despite the anxiety.	行动起来 做这件事 尽管焦虑。
2709	I realize this can be a little bit confusing as a concept.	我知道这个概念可能有点混乱
2710	So I want to go into a bit more detail.	所以我想更详细地谈谈。
2711	Let's imagine that you or somebody else	想象一下你还是别人
2712	does not like to exercise.	不喜欢锻炼。
2713	You don't want to exercise	你不想锻炼
2714	and you're trying to get your minimum	你试图得到你的最低
2715	of five days per week exercise	每周5天的演习
2716	and you're just not motivated to do it.	而你只是没有动机这样做。
2717	There are a couple of different techniques to doing this.	这样做有几种不同的技术。
2718	Assuming you've taken care of all the baseline stuff,	假设你已经解决了所有基线问题
2719	all the foundational stuff we talked about earlier	我们之前讨论过的所有基础问题
2720	and you're just not getting in gear	你只是没有装备
2721	and you find yourself checking your phone	你发现自己检查你的手机
2722	or maybe you're attending to some tasks.	或者你正在处理一些任务
2723	Obviously those things are quote unquote easier for you,	很明显,这些事情是引文 难引用的你更容易,
2724	meaning they cause less limbic friction	意思是它们引起较少的肢体摩擦
2725	than engaging in exercise.	而不是锻炼。
2726	The typical advice would be just exercise for one minute.	典型的建议只是练习一分钟。
2727	Just get one minute of exercise or five minutes	只要有一分钟的锻炼或五分钟
2728	and then use the successful completion	然后使用成功完成
2729	of that one or five minutes as a milestone	作为里程碑的一到五分钟
2730	that allows you to then move to the next milestone.	这样你就可以进入下一个里程碑。
2731	And indeed that approach can work	这样做确实可行
2732	and it's exactly what I'm describing here	这正是我在这里描述的
2733	when I say that you're in a state of lack of motivation	当我说你没有动力的时候
2734	or procrastination or both	或拖延或两者兼有
2735	and you need to put yourself into a more painful,	你需要让自己更痛苦,
2736	not less painful state.	不减痛苦状态。
2737	So what do you do?	那你怎么办?
2738	You push up against that friction	你踩着摩擦
2739	and you exercise for a short while	你们暂时的锻炼,
2740	and then that pops you out of that trough.	那样你就会从槽里跳出来
2741	That's possible, but for a lot of people,	这是可能的,但对于很多人,
2742	even that won't be possible	即使这样也不可能
2743	because they just can't get motivated	因为他们就是没有动力
2744	or they do that one minute or five minutes	或他们这样做 1分钟或5分钟
2745	and they're just like, okay, I'm still in the trough.	他们只是,好吧,我还在槽里。
2746	I'm not actually feeling that great.	我其实没有感觉那么好。
2747	In those circumstances,	在这种情况下,
2748	it makes sense to do something that's tangential	做一些不切实际的事很合理
2749	to the whole path that you're trying to pursue,	走向你所追求的整个道路,
2750	this goal that you're trying to pursue.	这是你所追求的目标
2751	That is, believe it or not,	也就是说,信不信由你,
2752	much worse than just being a motivated.	更糟糕的不仅仅是一个动机。
2753	And when I say worse, I don't mean picking some task	当我说更糟糕的时候,我不是说挑一些任务
2754	that normally you don't like to do,	通常你不喜欢这样做,
2755	but now you're willing to do.	但你现在愿意这么做了
2756	I mean, literally thinking about	我的意思是,从字面上考虑
2757	what would be worse than being in this state?	还有什么比现在更糟糕的?
2758	Again, without causing yourself tissue	再说一遍,没有引起自己的组织
2759	or psychological damage, what would be worse?	或心理伤害, 会是什么更糟糕?
2760	Well, cold water would be worse for many people,	冷水对很多人来说会更糟
2761	very cold water.	非常冷的水,你觉得呢?
2762	So the key is to figure out something	所以关键是想个办法
2763	that for lack of a better way to put it, really sucks,	因为没有更好的方法说,真的很糟糕,
2764	really sucks and yet is safe.	真的很烂,但还是安全的。
2765	And by doing that, you steepen the trough,	通过这样做, 你陡峭的槽,
2766	you steepen the slope of the trough,	你使槽的坡坡,
2767	which we know brings you back	我们知道这能把你带回来
2768	to your baseline level of dopamine more quickly.	以更快的速度达到多巴胺的基准水平
2769	Now, for some people that will be deliberate cold exposure	现在,对有些人来说,这是有意的冷暴露
2770	through cold shower, ice bath.	穿过寒冷的淋浴 冰浴
2771	And I have to tell you that if you're cringing	我必须告诉你 如果你相信
2772	as I say this, well, then there you go.	就像我说的,好吧,然后你去那里。
2773	You now have a tool that you cringe	你现在有一个工具 你相信
2774	even when you just think about	即使你只是想着
2775	and therefore represents a great tool for you.	因此,这对你们来说是一个伟大的工具。
2776	So if I'm procrastinating to do something	所以,如果我拖延做点什么
2777	I really need to do,	我真的需要这样做,
2778	should I just simply wait for that procrastination	我应该只是等待 拖延
2779	to evaporate?	蒸发?
2780	No, will it eventually evaporate?	不,它最终会蒸发吗?
2781	Maybe, will a deadline eventually surface	也许,最后的最后期限会浮出水面
2782	that will trigger me into an anxious or activated state	那会让我陷入焦虑或激活的状态
2783	that will allow me to complete what needs to be done?	这将允许我完成需要完成的工作?
2784	Maybe, hopefully, but better would be to get out	也许,希望,但最好还是出去
2785	of that a motivated state,	一个有动机的状态,
2786	that state of procrastination quickly.	很快的拖延状态
2787	And to do so, you need to leverage something that's painful.	为此,你需要利用痛苦的东西。
2788	So for instance, I heard a beautiful lecture recently	例如,我最近听到一个美丽的演讲
2789	done by Dr. Anna Lemke	由安娜·莱姆克博士完成
2790	at Stanford School of Medicine,	在斯坦福医学院,
2791	discussing dopamine and some of the things in her book	讨论多巴胺和一些东西 在她的书
2792	and some newer findings as well.	还有一些新的发现
2793	And somebody in the audience asked her the question,	观众中有人问她这个问题
2794	does meditation increase dopamine?	冥想会增加多巴胺吗?
2795	Now, earlier we talked about how non-sleep deep rest	现在,早些时候,我们谈到 如何不睡觉深睡
2796	and yoga nidra has been shown in the scientific literature	尼陀瑜伽在科学文献中被展示
2797	to increase dopamine, but I also mentioned earlier	来增加多巴胺,但我之前也提到过
2798	that classic forms of meditation,	那经典的冥想形式,
2799	whether eyes open or eyes closed,	或睁开眼睛,或闭着眼睛,
2800	so-called open monitoring or closed monitoring meditation,	所谓公开监测或封闭监测冥想,
2801	sitting there or lying there and focusing	坐在那或者躺在那里 集中精神
2802	does not increase dopamine levels per se.	不增加多巴胺含量本身。
2803	However, for most people,	然而,对于大多数人来说,
2804	especially people who find it hard to meditate	尤其是那些难以思考的人
2805	or who don't do that practice very often,	或谁不经常这样做,
2806	meditation is effortful.	冥想是费力的。
2807	Getting into meditation	进入冥想
2808	and staying in meditation is effortful.	故你应当沉思。
2809	So if you find yourself in a state of procrastination,	所以如果你发现自己处于拖延状态
2810	oftentimes a brief five to 10 minute meditation	经常短暂的五至十分钟冥想
2811	where you absolutely do not allow yourself	在你绝对不允许自己
2812	to do anything besides close your eyes,	做任何事情,除了闭上你的眼睛,
2813	focus on your breath,	专心呼吸,
2814	and when your mind drifts, get back to your breath,	当你的头脑飘移, 回到你的呼吸,
2815	is not only extremely difficult and extremely frustrating,	不仅极其困难和令人沮丧,
2816	unless you're a well-practiced meditator,	除非你是一个训练有素的冥想家
2817	but it's often difficult and frustrating	但它常常是困难和沮丧的
2818	not just to do, but to get into that practice,	不只是做, 并且进入实践,
2819	and not just to get into that practice,	不仅仅是去练习,
2820	but to maintain that practice	但要保持这种做法
2821	for that mere five to 10 minutes,	只有5到10分钟
2822	because it's just not a natural state for us to be in.	因为它只是不是一个自然状态 我们进入。
2823	We have to force ourselves.	我们必须强迫自己。
2824	So it is effortful.	所以这是费力的。
2825	In fact, it qualifies as a basically available	事实上,它符合基本可用的条件
2826	almost anywhere, anytime type of effortful activity	几乎任何地方,任何类型的努力活动
2827	that if you dislike it,	如果你不喜欢它,
2828	perhaps even as much as some people dislike	可能和有些人一样讨厌
2829	deliberate cold exposure,	故意冷暴露,
2830	will then perfect.	就会完美无缺
2831	You now have an additional tool in your kit	你现在有另一个工具
2832	that you can use anytime you are feeling	你可以随时使用你的感觉
2833	a-motivated and procrastinating.	动机和拖延。
2834	Now there are numerous examples I could give,	现在我可以举出许多例子,
2835	and hopefully there are numerous examples	希望有许多例子
2836	that you're thinking about.	你在考虑的
2837	The key is to have a short list	关键是要有一个简短的列表
2838	of about five different effortful,	大约五种努力,
2839	AKA painful activities that you can employ	您可从事的AKA痛苦活动
2840	anytime you're feeling a-motivated	每当你觉得有动机的时候
2841	or in a state of procrastination,	或处于拖延状态,
2842	keeping in mind that the goal is not what you accomplish	记住目标不是完成
2843	inside of that activity,	在活动范围内,
2844	although it is important that you actually engage	虽然你必须实际参与
2845	in that activity.	在那个活动中。
2846	I actually have to make myself meditate	其实我必须让自己沉思
2847	in that five to 10 minute bout of effortful	在那5到10分钟的努力中
2848	or painful activity,	或有痛苦的活动,
2849	but it's not about achieving an outcome.	但这不是要取得结果
2850	It's about forcing your body and mind	这是关于强迫你的身心
2851	into a deeper state of pain and discomfort.	进入更深的疼痛和不适状态.
2852	In other words, taking yourself from that trough	换句话说,从槽里取走你自己
2853	that you're already in	你已经在
2854	and steepening and deepening that trough,	并陡峭地,
2855	because in steepening and deepening that trough,	因为那根茎在陡峭和深处,
2856	we know that the return from that trough	我们知道从河槽回来
2857	to normal and even elevated levels of baseline dopamine	至正常甚至更高的基准多巴胺水平
2858	is going to be faster and more robust.	将会更快更强壮
2859	And in doing that, you will quickly find yourself	这样做,你会很快发现自己
2860	back into a motivated state,	回到一个有动机的状态,
2861	because not only does it teach you	因为它不仅教你
2862	that doing hard things is possible,	做艰难的事情是可能的,
2863	that's sort of more of a subjective cognitive learning,	这更是一种主观的认知学习,
2864	but it actually taps into the very neurochemical system	但实际上它会进入神经化学系统
2865	that allows you to then feel motivated and capable	让你觉得有动力和有能力
2866	to pursue the larger goal,	追求更大的目标,
2867	which is the thing you're really concerned about after all.	这才是你真正关心的
2868	So as is often the case,	经常这样
2869	perhaps always the case on this podcast,	也许总是这个播客的情况,
2870	we covered a lot of material.	我们覆盖了很多材料。
2871	We covered dopamine and what it is.	我们覆盖了多巴胺和它是什么。
2872	We talked about the circuitry	我们谈过电路的事
2873	and the different kinds of circuitry,	和各种轮回,
2874	focusing mainly on this mesocortical pathway	重点主要放在中转路径上
2875	that is so vitally important to motivation for any goals.	这对于推动实现任何目标至关重要。
2876	Talked about the relationship between peaks and troughs	谈到高峰与槽之间的关系
2877	and baselines and the foundational tools	基准和基本工具
2878	that allow us to set and maintain	从而使我们能够设定和保持
2879	a healthy baseline level of dopamine,	多巴胺的健康基线水平,
2880	as well as ways to protect that baseline level of dopamine.	以及如何保护多巴胺的基线水平。
2881	And we talked about how to get ourselves	我们谈论如何获得我们自己
2882	out of states of procrastination and a motivation	和动机的状态
2883	by not just waiting out those troughs and dopamine,	不只是等待这些槽和多巴胺,
2884	but actually making those troughs and dopamine steeper	但实际上使这些槽和多巴胺更陡峭
2885	by engaging in things that are effortful	以勤劳的事发誓,
2886	and things that we really don't want to do in those moments.	以及那些我们真正不想做的事
2887	Provided that those things are safe,	只要这些东西安全,
2888	we can get out of those dopamine troughs more quickly	我们可以更快地走出多巴胺槽
2889	and back to our dopamine baseline or even above baseline.	回到我们的多巴胺基线 甚至超过基线
2890	And we talked about what I really view	我们谈了我真正看到的
2891	as the holy grail of motivation,	作为动机的圣杯,
2892	which is to be able to learn to attach reward	即能学会附加奖励
2893	to the effort process itself and to do so	努力进程本身,
2894	by not just understanding,	不光是理解,
2895	but also learning to subjectively recognize	也学会主观认识
2896	and somatically experience release	和身体体验发布
2897	of these different stressful chemicals within our body.	这些不同的压力 化学物质在我们体内。
2898	I realized this was a lot of information	我知道这是很多信息
2899	and yet throughout, I've tried to highlight tools	我努力强调工具
2900	that you can use that range from behavioral	你可以使用范围 从行为
2901	to nutritional supplementation tools, cognitive tools.	营养补充工具 认知工具
2902	And keep in mind that all of these different segments	记住,所有这些不同的部分
2903	of the podcast as always are timestamps.	播客总是时间戳
2904	So if you feel the need to go back	如果你觉得有必要回去
2905	and listen to any of these in order	并听其中任何一种话,
2906	to get clearer understanding,	为了更清楚地了解,
2907	we've made that easy to do so.	我们让这很容易做到这一点。
2908	So simply look for the timestamps in the show note captions.	所以只要在节目注释标题中寻找时间戳即可.
2909	If you're learning from and or enjoying this podcast,	如果你正在学习和享受这个播客,
2910	please subscribe to our YouTube channel.	请订阅我们的YouTube频道。
2911	That's a terrific zero cost way to support us.	支持我们的代价太低了
2912	In addition, please subscribe to the podcast	此外,请订阅播客
2913	在苹果和Spotify上。
2914	在苹果和Spotify上,
2915	you can leave us up to a five star review.	你可以让我们做五星级评论
2916	If you have questions for me or comments about the podcast	如果你对播客有疑问或评论
2917	or suggestions about topics you'd like me to cover	或是你希望我讲的专题
2918	or guests you'd like me to interview	或客人,你要我采访
2919	on the Huberman Lab podcast,	在休伯曼实验室播客,
2920	please put those in the comment section on YouTube.	请把这些放在YouTube的评论栏目。
2921	I do read all the comments.	我确实阅读了所有的评论。
2922	In addition, please check out the sponsors mentioned	此外,请查看提到的提案国。
2923	at the beginning and throughout today's episode.	在开始和整个今天的剧集。
2924	That's the best way to support this podcast.	这是支持播客的最佳方式.
2925	During today's podcast and on many previous episodes	今天播客和前几集节目
2926	of the Huberman Lab podcast, we discuss supplements.	休伯曼实验室播客, 我们讨论补充。
2927	While supplements aren't necessary for everybody,	虽然不是每个人都需要补充
2928	many people derive tremendous benefit from them	许多人从中获益匪浅,
2929	for things like enhancing sleep, hormone support,	比如加强睡眠 激素支持
2930	focus, and many other aspects of mental health,	以及精神健康的许多其他方面,
2931	physical health, and performance.	身体健康和表现。
2932	The Huberman Lab podcast is happy to announce	休伯曼实验室播客很高兴宣布
2933	that we partnered with Momentous Supplements.	说我们和"时刻补充"合作
2934	If you'd like to learn more about the supplements	如果你想多学点补充品的话
2935	mentioned on today's and other episodes	在今天和其他事件中提到
2936	of the Huberman Lab podcast, go to Live Momentous,	休伯曼实验室播音员,请立即前往现场,
2937	拼音为O-U-S,所以limomentous.com slash Huberman. 中国新闻网.
2938	If you haven't already signed up	如果你还没有报名
2939	for the Huberman Lab podcast Neural Network Newsletter,	为休伯曼实验室播客神经网络通讯,
2940	it's a monthly newsletter that provides summaries	这是一份每月的通讯 提供摘要
2941	of podcast episodes and toolkits.	播客节目和工具包。
2942	Toolkits are summaries and links to specific protocols	工具包是摘要和与具体协议的链接
2943	that you can use that have been discussed	您可以使用已经讨论过的内容
2944	on various podcast episodes.	在各种播客节目。
2945	We have a toolkit for sleep, for neuroplasticity,	我们有一个工具箱 睡眠,神经弹性,
2946	for deliberate cold exposure, and much, much more.	故意冷暴露,还有更多
2947	To sign up for the newsletter,	要报名参加通讯,
2948	which by the way is completely zero cost,	顺便说一句,那是零成本,
2949	去hupermanlab.com, 去菜单,
2950	scroll down to newsletter, and provide your email.	滚动到通讯,并提供您的电子邮件。
2951	We do not share your email with anybody.	我们不与任何人分享你的电子邮件。
2952	Thank you once again for joining us.	再次感谢你加入我们。

该视频共有字幕 2952 条。解锁更多字幕为会员功能，请移动到 价格