基础要点：食物与营养如何影响我们的情绪

欢迎来到《赫伯曼实验室精华》，在这里我们将重温往期节目，为您带来最有效、最具实操性的基于科学的心理健康、身体健康与表现提升工具。我是安德鲁·赫伯曼，斯坦福医学院神经生物学和眼科学教授。本播客独立于我在斯坦福的教学与研究工作。今天我们要全面探讨情绪。情绪是我们整个生命体验的核心。

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science based tools for mental health, physical health, and performance. My name is Andrew Huberman, I'm and a professor of neurobiology and ophthalmology at Stanford School of Medicine. This podcast is separate from my teaching and research roles at Stanford. Today, we're talking all about emotions. Emotions are central to our entire experience of life.

无论快乐、悲伤、抑郁还是愤怒，这些情绪构成了我们的生活体验。然而尽管我们如此重视情绪，真正理解情绪如何在大脑和身体中产生的人却寥寥无几。我特意提到大脑和身体，因为正如今天你将看到的，情绪完美体现了脑体关联。我们不能说情绪仅源于头脑中的活动。关于情绪的另一个事实是，人们对于何为好情绪或坏情绪并无共识。

Whether or not we're happy or sad or depressed or angry is our life experience. And yet I think with all the importance that we've placed on emotions, very few people actually understand how emotions arise in our brain and body. And I mentioned brain and body, because as you'll see today, emotions really capture the brain body relationship. We cannot say that emotions arise just from what happens in our head. The other thing about emotions is that there's no real agreement as to what's a good emotion or a bad emotion.

今天我们将从食物与营养的角度，探讨引发情绪的化学物质和生物通路的生物学机制。关于情绪的讨论有着悠久而丰富的历史，可追溯到达尔文甚至更早的时期。这是哲学家和科学家们持续了数百年乃至数千年的对话。达尔文提出的观点在过去约百年间颇具影响力，他认为情绪具有普遍性，某些情绪相关的面部表情也是普世的，后来者对此多有发挥。某种程度上这确实成立。

Today, we're going to talk about the biology of the chemicals and pathways that give rise to emotions in the context of food and nutrition. The discussion around emotions has a long and rich history going back to Darwin and even long before Darwin. You know, this is a conversation that philosophers and scientists have been having for hundreds, if not thousands of years. You know, the idea that Darwin put forth and that was really attractive for about the last hundred years was that emotions are universal and that some of the facial expressions around emotion are universal and other people have capitalized on that idea. And to some extent it's true.

我认为最有力的两个例证是：当我们看到、闻到或尝到喜欢的东西时，身体会自然前倾，此时我们倾向于吸气，更主动地接纳周围的化学物质——我们会做出这些动作并靠近吸引我们的事物。而当面对不喜欢的事物时，有时是轻微排斥，我们只是后仰或移开视线；有时则是强烈的厌恶反应，我们会皱起面孔，避免吸入任何化学物质。

I mean, I think that the two most robust examples of that would be when we see something or we smell something or we taste something that we like, there does tend to be a postural leaning in. We tend to inhale air at that time. We tend to bring in more of whatever chemical substance is there. So we tend to do these and kind of lean in closer to things that are attractive to us. And when we see and experience things that we don't like, sometimes it's a mild aversion.

这种行为可能源于古老的生物机制，旨在防止我们摄入有害物质——那些可能有毒的化合物或味道。因此任何关于情绪的讨论，其基础都必须围绕这种对事物的趋近或回避的二元机制展开。

We just kind of lean back or look away. Other times it's an intensive version of disgust and we tend to cringe our face. We tend to avoid inhaling any of the chemicals. This probably has roots in ancient biological mechanisms that are to prevent us from ingesting things that are bad for us, chemical compounds and tastes that might be poisonous. So much of the foundation of any discussion about emotion has to center around this kind of push pull of attraction to things or aversion from things.

虽然这是理解情绪的最基本方式，但细想之下它适用于多种情境。在大脑中，从深层神经回路到更高级的进化中枢，都存在着这种趋避机制。正如我在往期节目中提到过的

Now that's a very basic way of thinking about emotions. But if you think about it, it works for a lot of different circumstances and in the brain, everywhere from the deep circuits of the brain to the more kind of what we call higher order evolved centers of the brain, we have this push pull thing where either in previous episode, I talked about go, the circuits that allow you to emphasize action and then no go circuits, the circuits in the basal ganglia that allow you to deemphasize action and prevent action. And so we can break down the discussion about emotions into these simpler versions of themselves. But at the core of that of attraction or aversion is an important theme that you might realize already but most people tend to overlook, which is that there's an action there. You're either moving forward or you're moving away something.

大脑拥有身体是为了让有机体能够运动，而身体拥有大脑是为了让你能主动接近或远离自认为有利或有害的事物。因此大脑中存在针对事物趋避的神经回路，而身体在很大程度上主导着这个过程。在此我要立即提出一个重要概念——迷走神经通路。这个被频繁讨论的神经通路最可悲之处在于：它因错误原因被过度炒作，而其真正价值却被严重低估。迷走神经是大脑与身体连接并调节情绪状态的重要途径之一。

The brain has a body so that the organism can move and the body has a brain so that the organism you can move toward or away from things that you deem to be good or bad for you. So there are circuits in the brain for aversion and for attraction toward things and the body is governing a lot of that. And so immediately in this conversation, I want to raise an important point which is about a nerve pathway that many, many people have heard of that gets discussed all the time. And that is one of the most kind of oversold for the wrong reasons and undersold unfortunately for its real power, which is the vagus nerve. So the vagus nerve is one, not the only, but one way in which our brain and body are connected and regulates our emotional states.

什么是迷走神经？作为第十对脑神经，其神经元控制中心位于颈部附近。一个分支进入大脑，另一个分支则延伸到外周——不仅到达肠道，还分布于胃部、心脏、肺部以及免疫系统。

So what is the vagus nerve? Vagus is the tenth cranial nerve which basically means that the neurons, the kind of the control center of each of those neurons in the vagus lives just kind of near the neck, right? And a branch of the vagus goes into the brain. The other branch goes into the periphery, but not just the gut. It goes into the stomach, the intestines, the heart, the lungs, and the immune system.

理解迷走神经可以类比视觉系统：眼睛通过观察颜色、运动和亮度等特征，向大脑传递不同信息以决定清醒/睡眠状态，或判断对象吸引力。同样，迷走神经也在分析体内的多种特征，向大脑传递感受信号并指导行为决策。

So the way to think about the vagus is the same way I would think about the eyes. The eyes are looking at colors, they're looking at motion, they're looking how bright it is. And each one of those things, those features is telling the brain something different so the brain can decide when to be awake or asleep, whether or not it's looking at somebody attractive or unattractive. The vagus nerve is also analyzing many features within the body and informing the brain of how to feel about that and what to do. So a really good example that I think is an exciting one is as it relates to sugar.

以糖分为例：我们都知道甜味通常令人愉悦。当你摄入甜食时，胃部存在特殊的神经元细胞——它们能独立于味觉感知含糖食物，并向大脑发送信号。

So we all know that sweet things generally tastes good. So that makes sense, right? You eat something, it tastes sweet, you want more of it. Well, it turns out that it's much more interesting than that. When you eat something sweet, within your stomach, you have cells, neurons that sense the presence of sugary foods independent of their taste and signal to the brain.

这些传感器，即神经元，通过迷走神经将信息传递至大脑，经过一系列中转站后，你会释放多巴胺。这种分子让你渴望更多刚刚摄入的物质。事实上，这条通路如此强大，科学家们做过实验：完全麻痹受试者口腔的味觉和触觉，蒙上眼睛让他们在不知情的情况下进食含糖或不含糖的食物。结果发现，即使人们尝不出甜味，仍会因肠道中感知糖分的传感器而更渴望含糖食物。

So those sensors, those neurons send information up the vagus to your brain, goes through a series of stations and then you release dopamine. This molecule that makes you want more of whatever it is that you just ingested. In fact, this pathway is so powerful that they've done experiments where they completely numb all the taste and feeling in somebody's mouth. They're blindfolded, they don't know what they're eating and they're eating a food that's either sugary or not sugary. And what they find is that even though people can't taste the sugary food, they crave more of the food that contains sugar because of the sensors in the gut that sense sugar.

这告诉我们，体内存在驱动特定行为并产生愉悦感的神经回路，尽管我们无法察觉。我想稍作休息感谢赞助商Function。在寻找最全面的实验室检测方案后，我最近成为了他们的会员。虽然我一直推崇血液检测，但我更希望找到能综合分析血液、尿液和唾液的深度项目，全面了解心脏健康、激素水平、免疫系统调节、代谢功能、维生素矿物质状态等关键健康指标。Function不仅提供100多项身心健康关键生物标志物检测，还由顶尖医生团队分析结果并提供专业见解。

And what it tells us is that we have circuits in our body that are driving us towards certain behaviors and making us feel good, even though we can't perceive them. I'd like to take a quick break and thank one of our sponsors Function. I recently became a Function member after searching for the most comprehensive approach to lab testing. While I've long been a fan of blood testing, I really wanted to find a more in-depth program for analyzing blood, urine, and saliva get a full picture of my heart health, my hormone status, my immune system regulation, my metabolic function, my vitamin and mineral status, and other critical areas of my overall health and vitality. Function not only provides testing of over a 100 biomarkers key to physical and mental health, but it also analyzes these results and provides insights from top doctors on your results.

比如在首次Function检测中，我意外发现血液汞含量两项指标偏高。检测前我完全不知情。Function不仅帮我发现问题，还提供了医学建议：减少金枪鱼摄入（我此前食用过量），同时增加绿叶蔬菜，补充NAC和乙酰半胱氨酸——这两种物质能促进谷胱甘肽生成，帮助排毒。这类全面检测对健康至关重要。

For example, in one of my first tests with Function, I learned that I had two high levels of mercury in my blood. This was totally surprising to me. I had no idea prior to taking the test. Function not only helped me detect this, but offered medical doctor informed insights on how to best reduce those mercury levels, which included limiting my tuna consumption because I had been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification and worked to reduce my mercury levels. Comprehensive lab testing like this is so important for health.

虽然我进行这类检测多年，但始终觉得流程复杂且昂贵。Function让我惊艳的不仅是检测便捷性，更在于其全面性和可执行性——我最近加入了他们的顾问委员会，也很高兴他们赞助本播客。如果你想尝试Function，请访问functionhealth.com/huberman。目前候补名单超25万人，但他们为听众开放优先通道。再次提醒：functionhealth.com/huberman获取优先权限。

And while I've been doing it for years, I've always found it to be overly complicated and expensive. I've been so impressed by Function, both at the level of ease of use that is getting the tests done, as well as how comprehensive and how actionable the tests are that I recently joined their advisory board and I'm thrilled that they're sponsoring the podcast. If you'd like to try Function, go to functionhealth.comhuberman. Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Lab listeners. Again, that's functionhealth.com/huberman to get early access to function.

现在，对于关注肠道直觉的人来说，这是一种化学层面的肠道感知——特定神经元群检测到体内糖分存在后，向大脑传递信息以控制行为。这彻底颠覆了我们对食物中'隐形糖'的认知：即使披萨、面包或沙拉酱等咸味食物中偷偷添加了尝不出的糖分，你仍会因糖分存在而不知不觉渴望更多。

Now, for those of you that are really interested in gut intuition and kind of gut feelings, this is a gut feeling, except this is a chemical gut feeling. This is a particular set of neurons detecting that something in your body has a particular feature in this case, the presence of sugars and sending information to the brain to essentially to control your behavior. And I find this remarkable. I mean, this should completely reframe the way that we think about the sort of so called hidden sugars in foods. What this means is that even if a food is very savory, like a piece of pizza or a piece of bread, or even like a salad dressing.

我认为这是生物学中迷人的现象。我们进食时和餐后的感受，很大程度上源于迷走神经对肠道内容的感知——它持续发送信息：有糖分吗？有脂肪吗？有污染物吗？这些并行通路不断向大脑传递信号，调节我们对食物的渴望程度。

If there's sugar snuck into that and you can't taste it, you will still crave more of that thing without knowing that you crave it because it has sugar. So, I find this to be a fascinating aspect of our biology. A lot of how we feel while we eat and after we eat is because of this vagus sensing of what's in our gut. It's sending information all the time. Is there sugar?

存在加速机制——糖分和脂肪等营养密集物质会促使我们多吃，短期内有助于动物生存，氨基酸同样关键。大量数据显示，人们对食物选择和摄入量的判断，主要源于对食物中氨基酸数量及组合模式的潜意识检测。

Are there fats? Are there contaminants? There are a lot of information, these so called parallel pathways that are going up into our brain that regulate whether or not we want to eat more of something or not. And there are accelerators things that make us want to eat more like sugar and fats because those are nutrient dense and they helps generally at least in the short term support the survival of animals, but also amino acids. And this is very important.

这些研究共同指向一个结论：人们进食并非因为胃部饱胀，而是大脑感知到氨基酸摄入充足。氨基酸不仅是肌肉修复的原料，更是脑内神经化学物质的合成基础——这点绝大多数人尚未意识到。

There are a lot of data, but much of what comes from the data on what people eat and how much they eat is from a subconscious detection of how many amino acids and what the array meaning the constellation of amino acids is in a given food. And it's fair to say that the sum total of these studies point in a direction where people will basically eat not until their stomach is full, but until the brain perceives that they have adequate intake of amino acids. Amino acids of course are important because they are the building blocks of sure, muscle and the other things in our body that need repair. But what most people don't realize is that amino acids are what the neuro chemicals in the brain are made from. Now, this is vitally important, okay?

多巴胺作为愉悦分子，由惊喜、期待事件触发。当现实低于预期时会产生'奖励预测误差'——预期释放多巴胺，实际事件也释放多巴胺。若后者未能超越或匹配前者，你再次追求该事物的意愿就会降低。

So, we've heard dopamine is this molecule that makes you feel good. Dopamine release is caused by surprise, excitement, events that you're looking forward to and that turn out well. It is inhibited by events you're looking forward to that don't work out. It's called reward prediction error. Your expectation of something releases dopamine and the actual event releases dopamine.

多巴胺决定我们对食物的渴望程度，本质关乎动机与欲望。如前所述，肠道氨基酸传感器不仅检测数量，还识别种类——特别是来自食物的L-酪氨酸。

And if the event related dopamine does not exceed the expectation or at least match it, there's a much higher tendency that you won't pursue that thing again. Dopamine is what's going to lead us to want to eat more of something or to not want more of something because dopamine really is about craving. It's about motivation and it's about desire. And as I mentioned, these amino acid sensors in our gut are detecting how many amino acids, but they're also detecting which amino acids. And there's a particular amino acid called L tyrosine, which comes from food.

它存在于肉类、坚果及某些植物性食物中。酪氨酸是L-多巴等几种分子的前体，这些分子能生成多巴胺。然而，引发愉悦感、渴望、欲望和动机的多巴胺神经元位于大脑中。我们需保持清醒认知——既要尊重肠道与迷走神经通路的力量，但真正驱动追求行为与决策的仍是大脑内部的神经元。

It is in meats, it is in nuts, it is also in some plant based foods. L tyrosine is the precursor to a couple other molecules like L dopa, etcetera that make dopamine. However, the dopamine neurons that give rise to these feelings of good or wanting more or desire and motivation, those reside in the brain. So we don't want to get too confused. We want to respect and honor the power of the gut and this vagal pathway, but it's really neurons within your brain that drive the pursuit and decision making.

这意味着什么？有些人多巴胺分泌不足，严重者甚至需要处方级多巴胺补充剂如L-多巴。帕金森患者就需服用L-多巴等化合物来提升多巴胺，因为该疾病与运动功能障碍相关。

So what does this mean? Well, some people make too little dopamine. Some people make so little dopamine that they need prescription dopamine. They need L dopa. People with Parkinson's take L dopa and other compounds to increase dopamine because Parkinson's is associated with deficits in movement.

帕金森症会引发抑郁，表现为动机钝化、情绪淡漠，伴随震颤症状。严重时会出现言语和行走障碍，例如拳王阿里、演员迈克尔·J·福克斯，著名拳击教练弗雷迪·罗奇等后期都面临言语困难。

Parkinson's is a depression. It's a blunting of motivation and mood and affect, and it's a tremor. And then eventually in severe conditions, it's challenges in speaking and walking. So that some famous examples would be, you know, Muhammad Ali, Michael J. Fox, the great boxing trainer, Freddie Roach, like these people have Parkinson's and they at least later in their life had challenges speaking.

有人会立即追问：该补充酪氨酸吗？它确实能提升情绪和警觉性，作为非处方药需医生指导。我必须声明——我不对您的健康决策负责，也非执业医师，无法判断其安全性。

Now, some people immediately ask, well, should I supplement L tyrosine? It does increase kind of mood and elevation and alertness. It is over the counter. You have to check with your doctor. I'm not responsible for your healthcare and I'm not a doctor, whether or it's safe for you.

原有多巴胺亢进症状（如躁狂症）患者应避免服用。另需注意：酪氨酸会导致后续倦怠感。若剂量适当且个体适用，虽不严重，但次日可能出现乏力、脑雾现象。当然，通过食物或补充剂摄入酪氨酸提升多巴胺是公认途径。

People with preexisting hyper dopaminergic conditions like mania should probably not take L tyrosine. The other thing about taking L tyrosine is there is a crash, okay? It's not a massive crash if you take it at appropriate doses and it's right for you, but it can produce a crash and a lethargy and a kind of brain fog after the next day or so. And so L tyrosine however can be ingested through foods or through supplementation to increase dopamine levels. That's well known.

但长期服用会扰乱多巴胺通路。让我们梳理现状：脑体连接存在多种形式，迷走神经是主要通道之一。它负责收集呼吸、心率、肠道活动等多维度信息。

Taking chronically however, it can disrupt those dopamine pathways. Let's just kind of take stock of where we're at. We have a brain body connection. There are many of them, but one of the main ones is the vagus nerve. The vagus collects information about a lot of things, breathing, heart rate, stuff that's happening in the gut, etcetera.

（注：肠道包含胃和肠）这些信息上传至大脑后，决策机制只有两种：趋近或回避。静止本质也属于非趋近行为。富含酪氨酸的食物通常能提振情绪，强化当前行为动机，并泛化至其他活动领域。

And gut by the way includes the stomach and the intestines sends that information up to the brain. The brain is using that information to decide one of two things, move towards something or move away. It can also pause, but essentially pausing is not moving toward. So that's the dopamine pathway and foods rich in L tyrosine generally give us an elevated mood and make us want to do more of whatever it is that we happen to be doing as well as other things. Motivation generalizes to other things.

多巴胺峰值不仅会强化对特定食物的渴求，还会延伸至获取该食物的行为过程。如前所述，这些机制多在潜意识层面运作。另一个与迷走神经相关的关键神经调节物质是血清素——它能定向激活特定神经回路，同时抑制其他回路活动。

It's not unique to just ingesting but foods that give us a big pulse of dopamine will make us crave more of that food. It will make us crave more of the activity that led to the ingestion of that food. And as I mentioned earlier, a lot of that is happening at a subconscious level that you're not even aware of. So the other neuromodulator that's really interesting in the context of the vagus is serotonin. Serotonin, just to remind you is a neuromodulator therefore it creates a bias in which neural circuits which neurons in the brain and body are going to be active and it makes it less likely that other ones are going to be active.

血清素水平升高会带来舒适安逸感，这与多巴胺和肾上腺素驱动的追逐行为形成对比。多年来关于脑体关系的主流解释是：饱餐后肠道扩张，营养充足时释放血清素进入「休息消化」模式。这说法部分正确，但实际机制更复杂有趣。

And serotonin when it's elevated tends to make us feel really comfortable and kind of blissed out wherever we are. And that contrast with dopamine and epinephrine which mainly put us in pursuit of things. Motivation is pursuit. The conversation around the brain body relationship and mood and serotonin for many years was, well, you eat a big meal, the gut is distended, you've got all the nutrients you need, you rest and digest and serotonin is released. That's sort of true, but there's a lot more going on and a lot more that's interesting and actionable that's going on.

首先需澄清：人体90%以上的血清素确实产自肠道，但影响情绪与精神状态的主要是大脑神经元（尤其是中缝核区域）分泌的血清素，肠道血清素并非主导因素。

First of all, some of you, but perhaps not all have heard that more than 90% of the serotonin that we make is in our gut. And indeed we have a lot of serotonin in our gut, but here's the deal. Most of the serotonin that impacts our mood and our mental state is not in our gut. Most of it is in the neurons of the brain in an area called the raphe nucleus of the brain. There are few other locations too.

讨论血清素就不得不提及抗抑郁药物，因为在八十年代末至九十年代初，处方药数量呈爆发式增长。其中最著名的是百忧解（Prozac），还有左洛复（Zoloft）、帕罗西汀（Paxil）等被称为SSRI（选择性血清素再摄取抑制剂）的药物。这些药物通过阻止神经元在释放血清素后重新摄取它，从而增加整体血清素水平，达到提升情绪的效果。确实，这些药物对某些抑郁症患者及其他临床病症患者很有帮助——当然并非所有人都适用，这点想必大家都有所耳闻。

You can't have a discussion about serotonin without having discussion about antidepressants because during the late eighties and early nineties, there was this explosion in the number of prescription drugs that were released. Things like first one and most famous one is Prozac, Zoloft, Paxil, a number of other ones that are so called SSRI, selective serotonin reuptake inhibitors. Basically those drugs work by preventing the gobbling up of serotonin or reuptake of serotonin into neurons after it's been released which leads to more serotonin overall which means to elevate serotonin. And indeed those drugs were and can be very useful for certain people to feel better in cases of depression and some other clinical disorders as well. Not everyone responds well to them as I'm sure you've all heard.

这类药物的副作用包括情感钝化，会让人感觉情绪平淡。许多人通过饮食调节血清素——摄入更多碳水化合物就能提升血清素水平。我午餐会选择高蛋白、适量脂肪且零碳或低碳的食物以保持警觉，因为这些食物促进多巴胺、乙酰胆碱和肾上腺素的分泌。我的情绪状态多数时候都相当稳定。

And their side effect profile has effects like blunting affect. It can make people feel kind of flat, kind of meh. Many people adjust their serotonin by just eating more food and carbohydrate rich foods will increase serotonin. I eat a relatively high protein and moderate fat zero carb or low carb meal at lunch and in the afternoon to stay alert because those foods tend to favor dopamine production, acetylcholine production, epinephrine production, and alertness. My mood is generally pretty good most of the time.

到了晚间，考虑到睡眠质量（并非焦虑，而是希望获得优质睡眠），我会摄入富含色氨酸的食物来促进血清素分泌。如你所见，这本质上并非营养学讨论，而是关于食物中所含氨基酸的探讨——氨基酸是神经调节物质的前体，而这些物质深刻影响着你的警觉或平静、快乐或悲伤的整体状态。现在请允许我短暂插播赞助商AG1的介绍：这是一款含维生素、矿物质、益生菌，同时添加益生元和适应原的饮品。

And then as evening comes around and I'm concerned about sleep and a good night's sleep, not concerned in an anxious way, but I want to get a good night's sleep. I will ingest foods that promote serotonin release because they contain a lot of tryptophan. So as you're seeing, this isn't really a discussion about nutrition per se, this is a discussion about food, which contains amino acids, amino acids being the precursors to neuromodulators and neuromodulators having a profound effect on your overall state of alertness or calmness, happiness, sadness, and well-being. I'd like to take a quick break and acknowledge our sponsor AG1. AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

作为深耕科研领域近三十年、同样长期关注健康管理的人，我始终在寻找提升身心状态的最佳工具。早在2012年（远早于我做播客之前）我就开始每日服用AG1，它显著改善了我的健康各方面。其配方采用顶级原料的科学配比，且持续优化却不涨价。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance. I discovered AG1 way back in 2012, long before I ever had podcast or even knew what a podcast was, and I've been taking it every day since. I find that AG1 greatly improves all aspects of my health. I simply feel much better when I take it. AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

事实上AG1刚完成最新配方升级，基于益生菌对肠道菌群影响的新研究，新增多种经临床验证的益生菌株，能同时支持消化健康和免疫系统健康，改善肠道规律性并减少腹胀。若有人问我只能选择一种补充剂会选什么？我的答案永远是AG1。访问drinkag1.com/huberman可获取专属优惠。

In fact, AG1 just launched their latest formula upgrade. This new formula is based on exciting new research on the effects of probiotics on the gut microbiome, and now includes several clinically studied probiotic strains shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating. Whenever I'm asked if I could take just one supplement, what would that supplement be? I always say AG1. If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

仅在2025年1月这个月，AG1将赠送10份免费旅行装及一年份的维生素D3K2。重申一次，请访问drinkag1.com/huberman领取10份免费旅行装和一年份的维生素D3K2。现在我希望你们理解了食物与多巴胺、食物与血清素之间的关系，以及它们都是通过迷走神经向大脑传递信号的，对吧？那么让我们进一步讨论摄入体内的物质如何让身体向大脑传递信息以调节情绪。但我觉得大多数人不知道这个简单事实：Omega-3与Omega-6脂肪酸的比例对抑郁症有深远影响。

For this month only January 2025, AG1 is giving away 10 free travel packs and a year supply of vitamin D3K2. Again, go to drinkag1.com/huberman to claim the 10 free travel packs and a year supply of vitamin D3K2. Now you understand the relationship I hope between foods and dopamine, foods and serotonin, and that they're both being communicated to the brain via the vagus, right? So let's talk a little bit more about things that we ingest in our body and then allow our body to inform our brain to shift our mood. But I don't think most people know this simple fact, which is that the omega-three to omega-six fatty acid ratio has a profound effect on depression.

首先，在动物实验中，研究人员发现动物存在习得性无助模型。虽然这对动物不太友善——他们将老鼠放入罐中任其游泳，老鼠会不断挣扎求生，最终放弃。这就是习得性无助。

First of all, in an experiment done in animals, they found there's a model of learned helplessness in animals. It's not very kind to the animals, but they put rats or mice in a jar. They let them swim and they'll swim, swim, swim to try and save their life. And eventually they give up. It's a learned helplessness.

实验者不会让它们溺亡，会及时捞出。研究发现提高Omega-3与Omega-6的比例（使Omega-3占比更高）能减少习得性无助，意味着这些动物会游得更久。而这项研究后来也在人类身上复现：他们选取了临床确诊重度抑郁症的患者。

They don't let them drown. They take them out. Adjusting the omega-three, omega-six ratio so that the omega-3s are higher led to less learned helplessness, meaning these animals would swim longer. But that same study was essentially done in humans. What they did is they took people who were clinically depressed, major depression.

注意，重度抑郁症是严重的适应不良状态，会影响工作、人际关系、食欲等，带来各种健康问题。研究对比了每日服用1000毫克EPA（鱼油等富含Omega-3的物质中含有EPA，但这里不是1000毫克鱼油，而是纯EPA）与20毫克氟西汀（即百忧解）的效果。

Okay, major depression is severe maladaptive state, meaning it inhibits job, relationships, appetite, all sorts of negative health effects. And they did a comparison of a thousand milligrams a day of EPA. So EPA is one of the elements that contains high levels of omega-3s that's in things like fish oil, but it wasn't a thousand milligrams of fish oil. It was a thousand milligrams of EPA. Compare that to twenty milligrams of fluoxetine, which is Prozac.

结果发现两者在缓解抑郁症状方面效果相当。更值得注意的是，1000毫克EPA与氟西汀联用会产生协同效应，显著减轻抑郁症状。如今已有大量研究——如果你在PubMed检索'EPA/鱼油与抑郁症'，会发现许多令人瞩目的成果：在这些剂量下，其效果至少与某些SSRI类抗抑郁药相当，并能增强低剂量SSRI的疗效。你可以与医生和家人讨论，做出适合自己的选择。

They found that they were equally effective in reducing depressive symptoms. And what was really interesting in addition to that is that the combination of a thousand milligrams of EPA and fluoxetine had a synergistic effect in lowering depressive symptoms. And now there are lots of studies. If you go into PubMed and you were to put EPA or fish oil and depression, you would find that there were a number of really impressive results showing that it's at least as effective as certain SSRIs antidepressants at these dosages, and it can amplify or improve the effect of low dosages of some of these SSRIs. You can discuss it with your doctor and family and make the choices that are right for you.

当然，现在我要重点强调一点：没有任何一种化合物、营养素、补充剂、药物或行为本身能成为摆脱抑郁、改善情绪或提升睡眠的终极解决方案。你不能指望仅靠服用某种化合物——无论其来源或效力如何——就能彻底改变生活体验，而无需持续践行那些已知的合理行为，如充足睡眠、锻炼、社交联系、饮食等等。好了，现在让我们转向肠脑关系的另一个令人惊讶、甚至震惊的方面，这其中蕴含着非常酷且可操作的生物学机制——那就是肠道微生物组、益生菌和益生元。

Now, of course, I really want to emphasize something which is that no one compound or nutrient or supplement or drug or behavior for that matter is going to be the be all end all of shifting out of depression or improving one's mood or improving sleep. You cannot expect to take a compound regardless of source or potency and have it completely shift your experience of life without having to continue to engage in the proper behaviors, all the things we know, proper sleep, exercise, social connection, food, etcetera. Okay, so now let's turn to another aspect of the gut brain relationship that will surprise you in some cases might shock you. And that has some really cool and actionable biology. And that's the gut microbiome, probiotics and prebiotics.

那么肠道微生物组与肠脑轴究竟是怎么回事？其实今天我们已多次讨论过与微生物组无关的肠脑轴机制——比如这条传递身体感觉信息到大脑的迷走神经，同时大脑也通过同一神经发送运动指令来控制肠道蠕动、心率、呼吸频率及免疫物质调配。但如今人们提及肠脑轴时，大多是在讨论肠道微生物组。

So what's the deal with the gut microbiome and the gut brain axis? Today, we've actually been talking a lot already about the gut brain axis that has nothing to do with microbiomes. We've been talking about this vagus nerve that connects providing sensory information from the body to the brain. And then the brain also sends in the same nerve motor information to control the motility, the gut, the heart rate, how fast we breathe and deployment of immune stuff. But oftentimes when we hear about the gut brain axis these days, it's a discussion about the gut microbiome.

我很高兴看到关于肠道微生物组的热议，但也有些忧虑——因为目前流传的大部分信息要么完全错误，要么部分失实。所以我们要先厘清生物学原理来纠正误解，再探讨可操作的干预措施。确实，我们肠道内栖息着大量微生物。

I'm very happy there's so much discussion about the gut microbiome. I am somewhat dismayed and concerned that most of what I hear out there is either false or partially false. So, we're going to clear up some of the misconceptions first by understanding the biology. And then we're going to talk about some of the actionable items. It is true that we have a lot of these little microorganisms living in our gut.

它们存在并非为了帮助我们——这些没有大脑的生物只是适应性生存，会主动营造利于繁殖的环境。它们不在乎你我，却乐于利用我们来增殖自身。这些微生物群在我们消化道不同部位的分布并不均匀。

They're not there because they want to help us. They don't have brains. They are adaptive however, they try and find and create environments that make it easier for them to proliferate. So, they don't care about you and me, but they are perfectly willing to exploit you and me in order to make more of themselves. The microbiota that live in us vary along the length of our digestive tract.

我们的消化系统就像一条长管，管内壁覆盖着黏膜层。这个黏膜层的状态决定了诸多因素：消化速度与质量、免疫系统功能等——毕竟我们时刻都在摄入物质。

So, we are one long tube for digestion and inside of that tube is a mucosal lining. And the conditions of that mucosal lining set a number of different things. It sets the rate of our digestion and the quality of our digestion. It sets for instance, our immune system. We're ingesting things all the time.

想想空气中的细菌病毒，它们会进入肠道。部分细菌会定居其中，并通过改变胃肠黏膜的酸碱度来创造利于自身复制的环境。某些它们促成的黏膜环境能让我们更清醒、增强免疫力，而另一些则会产生负面影响。

Think about air, bacteria, viruses, they're making their way into our gut. And some of those bacteria live in the gut and some of those bacteria bias the mucosal lining in the gut, stomach and intestines to be more acidic or more basic so that they can make more of themselves so they can replicate. Now, some of those mucosal linings that they promote make us feel better. They make us feel more alert. They bolster our immune system and others make us feel worse.

所以首要原则是：微生物组本无善恶。有些寄生微生物会削弱免疫力、通过负面方式影响我们；

So first rule, the microbiome isn't good or bad. Some of these little bugs that live in us do bad things to us. They make us feel worse. They lower our immunity. They affect us in negative ways.

另一些则通过改善肠道环境让我们感觉良好——它们主要通过改变肠道神经递质和神经元活动来实现这点，这些信号上传至大脑后会影响多巴胺、血清素等我们之前讨论的神经物质。当前有大量研究致力于探索哪些食物对微生物组有益，这里分享几个反常识的发现：健康的微生物组确实能改善情绪、促进消化并增强免疫功能，

Some of them make us feel better and they do that mainly by changing the conditions of our gut environment. In addition to that, they do impact the neurotransmitters and the neurons that live in the gut and that signal up to the brain to impact things like dopamine and serotonin that we've been talking about previously. So, there's a vast world now devoted to trying to understand what sources of food, what kinds of foods are good or not good for the gut microbiome. Here's a few things that I think you might find surprising. First of all, supporting a healthy gut microbiome is good for mood, great for digestion and great for immune system function.

但这不意味着要极限补充益生菌/元。虽然我本人服用并相信益生菌，但研究表明过量摄入某些菌株（如乳酸杆菌）反而会导致脑雾——这种注意力涣散的整体不适感。

However, that does not mean maxing out or taking the most probiotic and prebiotic that you can possibly manage. As I mentioned many times before, I do believe in probiotics, I take probiotics, but there are studies that show that if you take lots and lots of certain probiotics like lactobacillus and you really ramp up the levels more, it is not a case of more is better. There are things like brain fog that can come from that. Brain fog is just this inability to focus. People feel really not well generally.

尽管相关研究存在争议，但可以确定当益生菌摄入超过临界值，人们确实会出现思维混沌。发酵食品是维持健康菌群水平的最佳方式——少量摄入即可提升整体情绪（类似EPA的效果，虽尚未在临床抑郁症中直接验证）。当然，也有些行为会严重破坏你的肠道微生物组。

Some of those studies are a little bit controversial, but I think it's fair to say that if people really increase the amount of probiotic that they're taking beyond a certain amount, then they start feeling foggy in the mind. The ingestion of fermented foods is one of the best ways to support healthy levels of gut microbiota without exceeding the threshold that would cause things like brain fog. So much so that some people report that when they start eating small bits, because it doesn't require a lot of fermented foods that their overall mood is better. Not unlike the effects of EPA, although I don't think it's been looked at directly in the context of clinical depression yet. There are some things that you can do to really damage your gut microbiome.

这里存在一个我想澄清的重大误解。有研究表明，一种特定的人工甜味剂——糖精，会以有害多种健康指标的方式破坏肠道菌群，增加炎症细胞因子等所有因菌群失衡引发的负面反应。糖精并非最常用的人工甜味剂，最常用的是阿斯巴甜（即纽甜）、三氯蔗糖，或如今常见的甜菊糖。据我所知，这些人工甜味剂对肠道菌群的负面影响仅限于糖精。某些甜味剂（尤其是糖精）会扰乱菌群，使肠道黏膜环境更利于有害微生物繁殖。

And this is where there's a huge misconception that I want to clear up. There was a study that showed that artificial sweeteners, but a particular artificial sweetener, which was saccharin can disrupt the gut microbiome in ways that is detrimental to a number of different health markers, increasing inflammatory cytokines and all the other bad things that happen when the gut microbiome is thrown off kilter. Saccharin is not the most typical artificial sweetener that's used. The most typical artificial sweeteners that are used are things like aspartame, so called NutraSweet or sucralose, or these days stevia to my knowledge, the negative effects of these artificial sweeteners on the gut microbiome were restricted to saccharin. So, what happens is certain artificial sweeteners in particular saccharin disrupt the microbiome and make the environment within the gut, that mucosal lining more favorable to bacteria microbiota that are not good for the organism, okay?

这是个关键区别。不仅仅是人们常说的'它会杀死菌群'这种表述问题——它不会杀死菌群，而是改变菌群结构。这种改变可能有益也可能有害，这引出了另一个话题。

This is an important distinction. It's not just that a language thing where people say, Oh, you know, it kills the microbiome. It doesn't kill the microbiome. It shifts the microbiome and shifts in the microbiome can be good or they can be bad. And that takes us to another topic.

这是个有点敏感的话题，但我愿意探讨，因为它值得讨论。如今有很多人从标准饮食甚至素食/纯素食转向生酮饮食（生酮不一定意味着吃肉，但可以包含）。生酮饮食的有趣之处在于，当人们转换到这种饮食时，肠道菌群会发生变化，有些人感觉变好，有些人则感觉更糟。

That's a bit of a hot button topic, but I'm willing to go there because I think it deserves conversation, which is nowadays there are many examples out there where people have switched from a kind of standard diet or even a vegetarian diet to a, or vegan diet to a keto diet. Now keto doesn't necessarily have to mean the ingestion of meats, but it can. And they experience positive effects for themselves. The ketogenic diet is interesting because when one shifts to the ketogenic diet, there is a shift in the gut microbiome and some people end up feeling better. Some people end up feeling worse.

同样，有些人从摄入动物产品（包括肉类）转为素食/纯素食后，情绪状态会积极改善。我想强调的是，当我说'要找到适合你的方式'时，这不是客套话。有些人的菌群和黏膜系统（肠道/咽喉/鼻腔）在大量肉类、少植物的饮食中表现更好，而另一些人在少肉少动物产品的植物性饮食中更健康——这具有高度个体差异性。

Likewise, some people go from ingesting animal products, including meat or they're vegetarian and they go to vegan and they experience positive shifts in mood and affect. So the point of all this is that when I say you have to find what's right for you, that's not a throwaway statement. Some people's microbiome and the mucosal lining of their throat, of their gut, of their nose, everything is improved by diets that are heavily meat based and don't have many plants. Other people do much better on a plant based diet without many meat products or animal products. It's highly individual.

这可能与基因构成有关，也可能源于成长环境。记住，虽然神经系统由基因编程构建，但它会在生命早期适应所处环境——这正是神经系统的存在意义：引导身体趋利避害。因此有些人确实会因为神经系统布线方式而对特定食物有更好的反应。

And this probably has roots in genetic makeup. This probably has roots in what people were raised on because remember the nervous system of course is set up by your genes, your genetic program, but your nervous system adapts early in life to your conditions. That's what it's for. The reason you have a nervous system is to move your body appropriately towards things that are good for you and away from things that are not. But also it was designed to adapt so that yes, indeed some people may like certain foods and react to certain foods better than others because of the way that their nervous system was wired.

这种被称为'肠神经系统'的结构遍布肠道并与大脑交流。今天我谈到的多数内容都是明确的普遍规律：所有人都有肠道糖分感知神经元、迷走神经的固定连接方式、欧米伽3与6比例对情绪的影响（高欧米伽3比例改善情绪）等。

This enteric as it's called nervous system that lines the gut and that communicates with the brain. So most of what I've talked about today is black and white. These are things that are present in all of us. The sugar sensing neurons of the gut, the way the vagus is wired. The fact that omega-three, omega-six tend to improve, the ratios tend to impact mood with high omega-three, omega-six ratios improving mood.

我们讨论了肠-脑轴和体-脑轴的诸多机制。关于菌群的核心要点是：每个人都拥有菌群，你需要的是促进适合你的菌群。这可以通过选择特定类型食物来调控。明确的是，发酵食品支持菌群健康——我们每天应摄入至少两份（这个量相当大）。

We talked about all sorts of things in the gut brain and body brain axis. But when it comes to the microbiome, the key thing is that we all have a microbiome. You want a microbiome, but you want to promote the microbiome that is right for you. And that can be shifted and steered by ingesting certain categories of foods and not others. It's very clear that these fermented foods support the microbiome that we should be ingesting at least two servings per day, which is quite a lot.

低剂量补充剂可能有益，高剂量则可能导致脑雾。尽管有人认为这个结论存在争议，但我亲身体验过，且数据在我看来相当可靠。另一个重点是肠道菌群状态高度依赖于你的其他行为背景。

That supplementation at low levels can be good. Supplementation at high levels can create this brain fog. Even though some people say that result is controversial, I've experienced this myself and the data looked to me pretty darn solid. So, that's one thing to think about as well. And the other thing about the gut microbiome is that it's highly contextual based on other things that you're doing.

甚至运动、社交健康和人际关系也会影响肠道菌群。因此，要在你重视的伦理和生活方式框架内，找到适合你的饮食方案——这是我的建议。现在我想短暂休息并感谢我们的赞助商Element。Element是一款电解质饮料，只含必需成分（钠/镁/钾的精准配比），不含糖分。

So even things like exercise and social well-being and connection, those things are also impacting the gut microbiome. So find the diet that's right for you and that works for you in the context of the other ethical and lifestyle choices that are important to you. That's my advice. I'd like to take a quick break and thank one of our sponsors, Element. Element is an electrolyte drink that has everything you need and nothing you don't.

我们都知道适当补水对大脑和身体机能至关重要——事实上，轻微脱水就会显著降低认知和体能表现。更重要的是不仅要补水，还要以正确比例获取电解质。将一包Element溶解在水中饮用，能轻松确保你获得充足的水分和电解质。

That means the electrolytes, sodium, magnesium, and potassium in the correct ratios, but no sugar. We should all know that proper hydration is critical for optimal brain and body function. In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree. It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios. Drinking a packet of Element dissolved in water makes it very easy to ensure that you're getting adequate amounts of hydration and electrolytes.

为确保摄入适量营养，我每天早晨醒来后会将一包Element溶解在约16至32盎司的水中饮用，这基本是我晨起后的第一件事。在进行任何体能锻炼时，尤其是炎热天气大量出汗流失水分和电解质时，我也会饮用一包Element水溶液。Element有多种美味口味，我喜欢西瓜味、树莓味、柑橘味——基本上所有口味我都喜欢。

To make sure that I'm getting proper amounts of both, I dissolve one packet of Element in about 16 to 32 ounces of water when I wake up in the morning. And I drink that basically first thing in the morning. I'll also drink a packet of Element dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes. There are a bunch of different great tasting flavors of Element. I like the watermelon, I like the raspberry, I like the citrus, basically I like all of them.

若想尝试Element，可访问drinkelement.com/huberman，购买任意Element冲饮产品即可获赠样品包。重申一次，Element拼写为L-M-N-T，网址是drinkelement.com/huberman领取免费样品包。在结束前，我想分享一些必将改变你从心理乃至生理层面应对食物的研究成果。我在斯坦福的同事Aliyah Crum曾进行过一系列关于思维模式的卓越实验。

If you'd like to try Element, you can go to drinkelement.com/huberman to claim an Element sample pack with the purchase of any Element drink mix. Again, that's drink Element spelled L M N T. So it's drinkelement.com/huberman to claim a free sample pack. So as we round up, I want to share some results with you that without question will impact the way that you respond to food mentally and even physically. I have a colleague at Stanford, Aliyah Crum, who's done some remarkable experiments on mindset.

其中两个实验特别令我感兴趣，因为它们深刻揭示了信念如何影响大脑与身体的协同运作。最著名的实验是将受试者分为两组，每组饮用奶昔时通过静脉导管监测血液指标。他们重点观察了名为ghrelin（饥饿素）的肽类物质——这种物质会随饥饿感增加而升高。

Two that are particularly interesting to me I want to share with you now because they really emphasize how our beliefs can really impact the way that our brain and body work together. I think the most famous of these is an experiment they did where they had two groups of individuals. They were each given a milkshake and they had some factors measured from their blood by an IV while they ingested the milkshake and then afterwards as well. And one of the factors that they were looking at was something called ghrelin, G H R E L I N. Ghrelin is a peptide that increases with hunger.

空腹时间越长，饥饿素水平越高。一组被告知饮用的是低卡健康奶昔，另一组则被告知是高卡放纵奶昔。结果发现，所谓高卡奶昔对抑制饥饿素的效果显著更强。但有趣的是——你可能已猜到——两组饮用的是完全相同的奶昔。

So the longer you haven't eaten, the ghrelin goes up. One group got a shake that they were told was a low calorie, healthy shake. The other group got a milkshake that they were told was the very decadent high calorie shake. And what they found was that the high calorie shake had a much more robust effect on blunting ghrelin and reducing ghrelin. But the interesting thing you probably guessed already is that it was the exact same shake given to both groups.

这印证了所谓自上而下的生理调节机制。在之前关于疼痛的节目中，我们讨论过痴迷爱恋对痛觉反应和阈值的影响。这是又一个证明主观信念能影响外周生理的例证——因为饥饿素正是在身体外周释放的。这不仅是安慰剂效应，更是一组惊人发现，揭示了我们对食物有益与否的信念能产生多大影响。

And this speaks to these so called top down mechanisms or modulation of our physiology. In previous episode about pain, we talked about the effects of obsessive infatuation and love on pain responses and pain thresholds. This is yet another example where beliefs or subjective feelings can impact physiology at the level of the periphery because grealiness is released in the periphery in the body. And so this is not just the placebo effect. This is an incredible set of findings that illustrate the extent to which whether or not we believe a food is going to be good for us or not good for us.

这种信念效应并非自我欺骗。要使其生效，你必须对信息保持纯真认知——你无法通过自我欺骗强行改变信念。同样重要的是，身心始终处于奇妙互动中。今天我们主要探讨了从口腔到直肠这条管道摄入的物质，如何影响所有细胞、神经元、黏膜微生物群及心肺功能，以及这些信息如何反馈至大脑影响我们的感受。

These belief effects are not about lying to yourself. So in order for them to work, you have to be naive to the information, right? You can't simply lie to yourself and tell yourself what you want to believe. And that's important, but also important is that the mind and the body are in this fascinating interplay. And today we've talked mainly about how the body and things that we put inside this tube that runs from our mouth to the other end, to our rectum basically is impacting all these cells, these neurons, microbiota in their mucosal lining, heart, lungs, and how all that information is feeding up to the brain to impact how we feel up here.

但我们的心理状态同样会深刻影响核心生理反应——这不是单纯心理暗示能实现的。你对某些物质、食物或营养的信念，确实会显著影响其作用强度，有时甚至改变作用性质与方向。本期节目我们全面探索了脑体关系，讨论了许多机制和可行方案，供你进一步探索自身生物与心理维度。最后衷心感谢各位的聆听，也一如既往感谢你们对科学的热情。

But also how we feel up here is impacting how our body reacts at levels of very core physiology that you couldn't just tell yourself that this was going to work, but what you believe about certain substances, certain foods, certain nutrients does have a profound effect on the magnitude of their impact and sometimes even the quality and direction of that impact. So today's episode, we took a full journey into the brain body relationship and discussed a lot of the mechanisms and the actionable items that you can approach if you want to explore this aspect of your biology and psychology further. Last but certainly not least, I want to thank everybody for your time and attention today. And as always, you for your interest in science.