基础要点：如何通过甲状腺与生长激素调控新陈代谢

欢迎来到Huberman实验室精华，我们将重温往期节目，为您带来最实用、最具操作性的科学工具，助力心理健康、身体健康与表现提升。

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.

我是Andrew Huberman，斯坦福医学院神经生物学与眼科学教授。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

本播客与我在斯坦福的教学及研究工作无关。

This podcast is separate from my teaching and research roles at Stanford.

但这确实体现了我向公众免费提供科学知识与相关工具的愿望与努力。

It is however, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public.

今天我们将探讨两种激素——甲状腺激素及其相关通路，以及生长激素及其相关通路。可以说，它们是人体内对整体代谢水平影响最为深远的两大激素系统。

Today, are going to talk about two hormones, thyroid hormone and its related pathways and growth hormone and its related pathways, which arguably are the two hormones and two systems in the body that are most significant for setting your overall level of metabolism.

新陈代谢即能量消耗过程，不仅指进食，更包括身体细胞利用能量进行组织生长、修复以及日常机能维护。

So metabolism is the consumption of energy, not necessarily eating, but it's the use of energy in the cells of the body for growth of tissues, for repair of tissues, and also just for day to day maintenance of function.

甲状腺激素与生长激素这两大激素，我们认为它们与体内物质代谢密切相关——保持低体脂、强健肌肉肌腱并促进其自我修复等。

These two hormones, thyroid hormone and growth hormone, we think of as related to metabolism of things in the body, keeping body fat low and keeping muscles strong and tendons strong and repairing themselves, etcetera.

但它们对大脑功能同样关键，是维持终身认知能力的重要保障。

But they are also key for brain function, for the ability to maintain cognitive function throughout the lifespan.

因此，我想提出的一个重要观点是：新陈代谢不仅仅关乎减重，只要不过度，保持较高的代谢水平是非常有益的。

So, the big theme I'd like to introduce is that metabolism isn't just about losing weight, but having a high metabolism provided it's not too high is great.

这意味着你将拥有更多的瘦组织，更多的骨骼和肌肉，以及更少的脂肪组织。

It means that you will have more lean tissue, more bone and muscle and less adipose tissue fat.

我们知道这是健康的。

And we know that that's healthy.

你大脑中有个区域叫下丘脑，'下'就是指它位于丘脑下方。

There are neurons in your brain in an area called the hypothalamus, which it just means it's below the thalamus, hypo.

它位于大脑前部基底，属于前脑的一部分。

It sits at the base of your brain in the front, it's part of the forebrain.

大致位置在口腔顶部上方约一厘米处，对大多数人来说再往前约一厘米的位置。

So, it's more or less above the roof of your mouth, maybe about a centimeter or so, and then about a centimeter forward in most people.

下丘脑中的神经元会释放被称为'释放激素'的激素。

And neurons in the hypothalamus release hormones that are called releasing hormones.

所以当你听到'释放'这个词时，很可能指的是大脑中的神经元，它们会延伸出被称为轴突的细小纤维进入你的脑垂体。

So, anytime you hear releasing, chances are those are neurons that are in your brain and they extend little wires we call axons into your pituitary.

脑垂体向血液中释放多种激素，这些激素大多被命名为刺激激素，因为它们会刺激器官。

And the pituitary releases a bunch of hormones into the bloodstream and the pituitary releases things that most often have the name of stimulating hormone because they stimulate organs.

延续甲状腺激素的主题，大脑中的甲状腺释放激素会通知脑垂体释放甲状腺刺激激素。

So, in keeping with the theme of thyroid hormone, you have thyroid releasing hormone in the brain tells the pituitary to release thyroid stimulating hormone.

然后甲状腺——我们稍后会详细讨论——会释放甲状腺激素。

And then the thyroid, which we'll talk about in a moment releases thyroid hormones.

甲状腺是一个蝴蝶形状的小腺体，正好位于喉结周围。

And the thyroid is a little butterfly shaped gland that's right around the Adam's apple.

它后面有四个小突起，称为甲状旁腺。

And it's got four little bumps behind it called the parathyroid gland.

它会向血液中释放两种激素来刺激不同组织及其新陈代谢。

And it releases two hormones into the blood to stimulate different tissues and their metabolism.

这些激素被称为T4和T3。

And those hormones are called T4 and T3.

如果这些信息听起来已经很多了，其实很简单——我保证：释放激素来自大脑，刺激激素来自脑垂体，而在这个案例中，我们说的是甲状腺结合这种刺激激素并发出信号：'哦，我需要释放能产生T4和T3的物质'。

So, if this is already sounding like a lot of information, it's really easy, I promise releasing hormone comes from the brain, stimulating hormone comes from the pituitary, and in this case, we're talking about the thyroid binding up that stimulating hormone and saying, oh, I need to release something that releases T4 and T3.

猜猜怎么着？

And guess what?

你基本上可以忽略T4了。

You can basically forget about T4.

T4并非完全无活性，它有些作用，但T3才是主要具有活性的那个。

T4, it's not completely inactive, it has some roles, but T3 is the one that's more or less active.

那么，甲状腺激素有什么作用呢？

Now, what does thyroid hormone do?

T3甲状腺激素的主要功能是促进新陈代谢。

The main role of thyroid hormone of T3 is to promote metabolism.

这不仅意味着能量的消耗，还包括能量的利用，包括组织的构建。

And that doesn't just mean the consumption of energy, it means the utilization of energy, including the buildup of tissues.

因此，它作用于体内各种靶组织。

So, it acts on all sorts of target tissues in the body.

它作用于肌肉、肝脏、软骨以及骨骼。

It acts on muscle, it acts on the liver, it acts on the cartilage, It acts on the bone.

它参与将脂肪分解为脂肪酸，并将其转化为ATP，这是细胞利用能量的重要物质。

It's involved in taking fats and breaking them down into fatty acids and converting those into ATP, which is an important thing for cells to use energy.

它还参与将糖类转化为能量。

It's also involved in taking sugars and turning those into energy.

是的，它也会作用于脂肪组织。

And yes, it goes to adipose tissue to fat.

我们今天会讨论不同类型的脂肪，它会作用于白色脂肪，帮助释放这些脂肪细胞中的部分脂肪以供能量使用。

We have different kinds of fat that we'll talk about today, but it goes to white fat and it liberates or helps liberate some of the fats from those fat cells and use them for energy.

这就是为什么甲状腺水平较高的人通常体型更瘦。

And this is why higher thyroid is associated with leaner bodies.

而甲状腺水平较低的人则往往体型较胖。

Lower thyroid is associated with less lean bodies.

有一个绝对关键且可操作的因素，我们已经在讨论工具时提到了，那就是碘。

One thing that's absolutely key and is actionable, we're right there already in discussing tools is iodine.

碘最常见于海盐、海带和海藻中。

Iodine is most common in sea salt, in kelp and in seaweed.

大多数人可以通过日常饮食或食用食盐获取足够的碘。

And most people can get enough iodine from the food they eat and or the table salt they consume.

几乎全球各地的食盐都含有碘，无论你身处何地。

Almost all table salt from all over the world, regardless of where you are contains iodine.

甲状腺需要碘来制造甲状腺激素。

The thyroid needs iodine in order to produce thyroid hormone.

碘会与我们之前提到过的氨基酸L-酪氨酸结合。

Iodine combines with an amino acid that we've talked about before called L tyrosine.

L-酪氨酸来源于肉类、坚果，也有一些植物性来源。

L tyrosine comes from meat, from nuts, there are some plant based sources as well.

它是多巴胺的前体，但在甲状腺中，碘会与L-酪氨酸结合生成甲状腺激素T3和T4。

It is the precursor to dopamine, but in the thyroid, iodine combines or works with L tyrosine to produce T3 and T4, the thyroid hormones.

因此你绝对需要充足的碘和L-酪氨酸，此外还需要另一种物质——硒。

So you absolutely need sufficient iodine, you need sufficient L tyrosine, then and you also need something else, which is called selenium.

硒对甲状腺激素的合成至关重要，因为它能促进L-酪氨酸与碘的相互作用。

Selenium is important in order for thyroid hormone to be made because of the way that it allows L tyrosine and iodine to interact.

问题是大多数人摄入的硒不足，因为他们不吃富含硒的食物。

And the thing is most people aren't getting enough selenium because they don't eat foods that are high in selenium.

你需要多少硒取决于你居住的地区。

Now, how much selenium you need will depend on where you live.

实际上各国标准都不相同。

It actually varies country by country.

我发现有些国家建议每日摄入100微克，有些说200微克，还有建议155微克的——我查阅的这些国家平均推荐量大约是155微克。

Some countries I found say that you should get a hundred micrograms, some say two hundred, some say one hundred and fifty five, the average was about one hundred and fifty five micrograms, the countries I looked at.

想要提升甲状腺水平的人可能需要摄入更多硒。

People who are trying to increase thyroid levels might want to consume more selenium.

当然如果你服用维生素片，要确保如果其中含硒的话，就不要再同时大量食用富硒食物以免过量。

And if you consume a vitamin, of course you want to make sure if it has selenium that you're not overdoing it by consuming a lot of selenium rich foods either.

巴西坚果是补充硒的冠军食品，其硒含量极高——仅6到8颗巴西坚果就含有约550微克的硒。

Brazil nuts are the heavyweight champion of foods to get selenium from, it has very high concentrations of selenium in just six or eight Brazil nuts contain something like five fifty micrograms of selenium.

鱼类也含有硒，还有火腿——不知为何猪肉制品确实含有大量硒。

It's also present in fish, ham of all things, contains a lot of selenium for whatever reason, pork does.

我不常吃猪肉。

I'm not a big consumer of pork.

牛肉含有一些硒，但有趣的是，如果你查看来源：猪肉、牛肉、火鸡肉、鸡肉、白软干酪、鸡蛋和糙米。

Beef has some selenium, but what's interesting, if you look at the sources, pork, beef, turkey, chicken, cottage cheese, eggs, brown rice.

你需要明白的是，这些食物大约含有30到50微克的硒。

What you want to understand is that they have something like thirty to fifty micrograms of selenium.

所以，如果你不吃巴西坚果——我猜大多数人都不吃，而且你也不吃很多动物性食品——我知道你们很多人都不吃，那么你可能摄入的硒不足。

So, if you're not eating Brazil nuts, and I'm guessing most people aren't, and you're not eating a lot of animal based foods, which I know many of you aren't, then you're probably not getting enough selenium.

同样，你可以测量这些指标，或者只需检查你的摄入量，看看是否达到了维持甲状腺健康所需的硒元素比例。

And again, you can have these levels measured, or you can just check what you're consuming and figure out whether or not you're meeting the ration that you need in order to get healthy levels of thyroid.

我还想提到，对于儿童来说，他们每日所需的硒含量要低得多，14岁及以下儿童可能只需30到40微克。

I also want to mention that for children, their daily requirements of selenium are much lower, as low as thirty or forty micrograms for kids 14 years or younger.

再次强调，单位是微克而非毫克。

And again, that's micrograms not milligrams.

因此，请务必了解你个人的需求。如果你关注保持甲状腺功能健康高效，就一定要确保摄入足够的碘、硒和L-酪氨酸。

So again, look into what you need, but if you're somebody who's interested in keeping thyroid function healthy and productive, then you certainly want to make sure you're getting enough iodine, you're getting enough selenium and you're getting enough L tyrosine.

当你开始研究各种食物，尤其是高度加工食品时，会发现一个有趣的现象——可能很多人（包括你自己）摄入量都不足。

And it's interesting when you start looking at the various foods, especially highly processed foods, then you start to realize that perhaps many people, maybe you are not.

我想稍作休息，感谢我们的赞助商Eight Sleep。

I'd like to take a quick break and thank our sponsor Eight Sleep.

Eight Sleep生产智能床垫罩，具有制冷、加热和睡眠追踪功能。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

我之前在本播客中曾强调过，每晚获得充足优质睡眠至关重要。

Now I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.

确保良好夜间睡眠的最佳方法之一，就是保持睡眠环境温度适宜。

Now, of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct.

这是因为要进入并保持深度睡眠，你的体温实际上需要下降1到3度。

And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

而为了醒来时感觉神清气爽、精力充沛，你的体温又需要回升1到3度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase about one to three degrees.

Eight Sleep让你能轻松调控睡眠环境温度，可编程设置床垫罩在入睡时、睡眠中和醒来前的不同温度。

Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night.

我使用Eight Sleep智能床垫罩已有近四年时间，它彻底改变并提升了我睡眠的质量。

I've been sleeping on an Eight Sleep mattress cover for nearly four years now, and it has completely transformed and improved the quality of my sleep.

Eight Sleep最近推出了他们最新一代的Pod系列产品——Pod四代Ultra。

Eight Sleep recently launched their newest generation of the pod cover called the Pod four Ultra.

Pod四代Ultra增强了制冷和制热功能。

The Pod four Ultra has improved cooling and heating capacity.

我觉得这非常实用，因为我喜欢在入睡时将床调得很凉，深夜时更冷些，而醒来时又能保持温暖。

I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night and warm as I wake up.

这样的温度设置能让我获得最佳慢波睡眠和快速眼动睡眠。

That's what gives me the most slow wave sleep and rapid eye movement sleep.

它还具有鼾声检测功能，能自动抬高你的头部几度以改善气流，从而停止打鼾。

It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.

如果你想尝试Eight Sleep床垫罩，请访问eightsleep.com/huberman，购买Pod四代Ultra可节省高达350美元。

If you'd like to try an Eight Sleep mattress cover, go to eightsleep dot com slash huberman to save up to $350 off their Pod four Ultra.

Eight Sleep目前配送范围包括美国、加拿大、英国、欧盟部分国家及澳大利亚。

Eight Sleep currently ships in The USA, Canada, UK, select countries in The EU and Australia.

再次提醒，网址是eightsleep.com/huberman。

Again, that's eightsleep.com/huberman.

如果你好奇甲状腺如何实际提升新陈代谢、让你吃得更多等，这和我们上期讨论的葡萄糖有关。

If you're curious how thyroid actually increases metabolism, allows you to eat more, etcetera, it relates to something we covered last issue, which is glucose.

记住当你进食时，血糖会上升，胰腺会分泌胰岛素来确保血糖不会过高（会损伤组织）或过低（会导致低血糖）。

Remember when you eat something, blood sugar goes up, insulin is secreted from the pancreas and it makes sure that blood glucose doesn't go too high, which can damage tissues or too low, which can make you hypoglycemic.

甲状腺能增强多种组织对葡萄糖的吸收，尤其是肌肉和骨骼。

Thyroid increases glucose uptake by various tissues in particular, muscle and bone.

它实际上能增加骨密度，这对年长者尤为重要。

It actually can increase bone mineral density, which is a really good thing as you get older.

我说的年长基本上指30岁以后——如果你甲状腺功能健康，就能更快从伤病中恢复，因为你能将能量导向骨骼修复、肌肉修复和软骨修复。

And when I say older, mean, basically 30 and older, the reason you can recover more quickly from injuries if you have a healthy thyroid and healthy thyroid pathways is because you can consume energy, that energy is diverted toward bone repair and muscle repair and cartilage repair.

其作用机制还是通过增加ATP，但核心在于碘、硒和L酪氨酸能维持甲状腺健康水平，使甲状腺能将血液中的葡萄糖输送到组织（尤其是大脑）供能。

And so, the way it does this again is by increasing ATP, but the whole idea here is that iodine, selenium, L tyrosine allow thyroid to be at healthy levels so that thyroid then can take glucose in the blood and divert it to tissues for it to be used in particular your brain.

这就是为什么健康的甲状腺能帮助大脑更好地利用葡萄糖或酮体供能。

And that's why the ability of your brain to use glucose or ketones for that matter is going to be aided by having healthy thyroid.

所以，要做该做的事，服用该服用的东西，吃那些能让你保持健康甲状腺激素水平的食物。

So, do the things, take the things, eat the things that are going to allow you to have healthy levels of thyroid hormone.

如果你担心甲状腺激素水平过高或过低，一定要查查相关症状，咨询你的医生。

If you're concerned about having excessively high or excessively low levels of thyroid hormone, absolutely look up what the symptoms are, talk to your physician.

而且有很多有效的治疗方法。

And there are a number of good treatments.

我没有提到可以改善甲状腺功能减退或亢进相关症状的处方药。

I didn't talk prescription drugs that can improve symptoms related to hypo or hyperthyroid.

当然，他们有合成甲状腺素。

Of course, they have synthesized thyroid.

所以，如果你自身产生的甲状腺素不足，你可以服用甲状腺素，这是处方药。

So, if you don't make enough thyroid, you can take thyroid, it's by prescription.

如果甲状腺素过多，有时他们会切除甲状腺，或者使用药物来阻断受体，干扰从大脑到垂体或从垂体到甲状腺的通路，从而调节甲状腺激素水平。

If you have too much thyroid, sometimes they'll take out the thyroid gland or they can administer drugs that will either block receptors or will interfere with some of the pathways from the brain to the pituitary or from the pituitary to the thyroid in order to adjust thyroid hormone that way.

这些都是针对不同甲状腺疾病的强力治疗手段，但我们讨论的不是甲状腺疾病，而是如何通过饮食和补充剂来获得并维持健康的甲状腺水平，以及一些简单直接的方法。

So, there are the big guns in terms of the treatments for different thyroid disorders, but we're not talking about thyroid disorders, we're talking about how to get and maintain thyroid levels in healthy ranges and some straightforward ways to do that through diet and supplementation.

接下来，我们要讨论生长激素。

Next, we're going to talk about growth hormone.

生长激素现在对你来说应该很好理解，因为它遵循与甲状腺激素完全相同的逻辑。

Growth hormone is a pretty straightforward one for you to understand now, because it follows the exact same logic as thyroid hormone.

事实上，它们的功能如此高度重叠，你可能会想为什么需要这两套系统？

In fact, their functions are so closely overlapping that you're probably going think, why do you have these two systems?

简单来说，生长激素释放激素（记住'释放'意味着它来自大脑）从大脑发出指令，促使垂体释放生长激素。

So just very briefly, growth hormone releasing hormone, so remember releasing means it comes from the brain, comes from the brain and tells the pituitary to release growth hormone.

随后生长激素被释放到血液中，作用于大量组织——肌肉、韧带、骨骼、脂肪等——以提高新陈代谢。

And then growth hormone is released into the bloodstream where it goes and acts on a ton of tissues, muscle, ligaments, bone, fat, etcetera, to increase metabolism.

这听起来和甲状腺激素完全一样，它们确实是协同工作的。

It sounds just like thyroid hormone and they do work in parallel.

这就是为什么我们把它们放在同一期节目里讨论。

That's why we've lumped them together in the same episode.

它们能促进新陈代谢以及组织的修复与生长。

They increase metabolism and repair and growth of tissues.

今天，我们将讨论任何人都能采取的促进生长激素分泌的方法。

Today, we're going to talk about the things that anyone can do to increase growth hormone.

有些人确实有充分的理由希望提升生长激素水平。

And there are reasons why certain people would want to do that.

那些生长激素水平正常的人随着年龄增长可能也需要这样做，因为在青春期发育阶段，脑垂体会分泌大量生长激素。

People that make normal levels of growth hormone might want to do that as they age because during puberty and development, the pituitary is churning out tons of growth hormone.

它负责身体的生长发育——这并不意外——包括身高在内的所有身体特征的成长。

It's responsible for the growth, not surprising of the body and all its features, height just being one of those.

随着年龄增长，我们分泌的生长激素会逐渐减少。

And so, as we age, we make less growth hormone.

这正是我们受伤后恢复速度变慢的原因之一。

And that is one of the reasons why we recover more slowly from injuries.

这也是我们容易堆积体脂的原因之一。

It's one of the reasons why we accumulate body fat.

同时还是新陈代谢减缓的原因之一。

And it's one of the reasons why our metabolism slows.

因此，生长激素替代疗法在过去二十年里非常流行，但这并非意味着它没有问题，确实存在问题。

And so growth hormone replacement therapy has been tremendously popular in the last twenty years, which is not to say it doesn't carry its problems, it does.

注射生长激素的一个主要问题如下。

Here's one of the major problems with injecting growth hormone.

并不是说人们不应该这样做，如果医生已批准或符合他们的特定生活目标，但如果生长激素水平过高，会导致所有组织的生长。

Not saying people shouldn't do this, if the doctor has approved it or it's in keeping with their particular life goals, but growth hormone, if it's in levels that are too high will cause growth of all tissues.

所以，不仅仅是肌肉，也不仅仅是通过代谢、通过允许脂肪酸从储存中释放并用于ATP来减少体脂，还会导致心脏、肺、肝脏和脾脏的生长增加。

So, not just muscle, not just reduction in body fat by metabolizing, by allowing fatty acids to be pulled out of storage and used for ATP, but it will also cause increase in growth of the heart and the lungs and the liver and the spleen.

这就是滥用生长激素的担忧所在。

And so this is the concern with abuse of growth hormone.

因此，我们不会讨论生长激素的滥用问题。

So, we're not going to be talking about abuse of growth hormone.

不过，我们将讨论任何人都可以用来提高生长激素水平的工具。

We will however, talk about tools that anyone can use to increase levels of growth hormone.

其中一些是行为性的，一些是基于补充剂的，还有一些是行为与补充剂相互作用的方式。

Some of them are behavioral, some of them are supplement based and some of them interact with behaviors and supplements.

关于生长激素讨论最棒的一点是，那些能提升生长激素水平的方法都非常具有可操作性。

And what's cool about the discussion about growth hormone is that the tools that exist out there to increase growth hormone are very actionable.

有些方法能让生长激素水平提升300%、400%甚至500%以上。

There are things that can increase growth hormone three, four, 500% or more.

尽管这种提升是短暂的，但它们对新陈代谢和组织修复能产生非常强大的影响。

And even though that's a short lived increase, they can have very powerful effects on metabolism and on repair of tissues.

那么，我们就来具体聊聊这些方法。

So, let's talk about those.

一如既往地强调，在做任何事（包括停止任何治疗）之前，请先咨询医生。

As always, I want to emphasize talk to a doctor before you do anything, including remove any treatments.

生长激素每晚在你入睡时都会释放，主要是在睡眠初期的慢波睡眠阶段释放。

Growth hormone is released every night when you go to sleep, and it's released in the early part of sleep during the so called slow wave sleep.

因此，要让生长激素规律分泌以促进组织修复等，必须满足两个条件：一是要进入慢波睡眠（即深度睡眠），二是血液中的胰岛素和葡萄糖水平要相对较低。

So, the two conditions that have to be met in order for growth hormone to be secreted regularly for tissue repair, etcetera, are you need to get into slow wave sleep, that so called deep sleep, and you need blood insulin and glucose to be relatively low.

所以，睡前两小时内进食会抑制生长激素的释放。

So, eating within two hours of going to sleep is going to suppress growth hormone release.

这一点非常明确。

That's very clear.

那么，睡眠早期阶段有什么特别之处？

So, what is special about this early phase of sleep?

具体来说，慢波深度睡眠中的什么因素促使脑垂体释放生长激素？

What in particular about slow wave deep sleep allows the pituitary to release growth hormone?

答案是大脑中的δ波活动。

So, the answer is it's Delta wave activity in the brain.

δ波是大脑中与慢波睡眠相关的大幅度活动波，与快速眼动睡眠中较快的活动波形成对比。

Delta waves are these big giant waves of activity in the brain that correlate with slow wave sleep, as opposed to faster waves of activity that associate with rapid eye movement sleep.

正是神经元中这些扫掠式的大幅δ波活动刺激大脑进而刺激脑垂体。

It's the Delta waves of activity, these sweeping big waves of activity in the neurons that stimulate the brain to stimulate the pituitary.

因为一旦理解这一点，你就能在思考时有所依托：清醒时我能做些什么来释放更多生长激素——这对大多数人来说都是有益的。

Because once you understand that, then you have something to anchor to in terms of thinking, what are the things I can do in waking that will allow me to release more growth hormone, which for most people is going to be a good thing.

既然δ波活动和大脑慢波活动对生长激素释放如此重要，而生长激素释放又对代谢功能、消除多余体脂和组织修复等至关重要，这就促使我们思考：清醒时还能做些什么来增加生长激素的释放？

Now, the Delta wave activity and the slow wave activity in the brain being very important for growth hormone release and growth hormone release being so important for metabolic functions and peeling away unwanted body fat and repairing tissues, etcetera, forces us to ask, well, what other things can we do in waking in order to increase growth hormone release?

那么让我们从那些可能效果显著但较难实现的方法开始。

So let's start with the ones that have a potentially big effect, but are a little bit harder to access.

为此，我想推荐一本非常有趣的书。

And for that, I want to point toward a book, which is really kind of interesting.

这本书并非专门研究生长激素，书名叫《改变的特质》。

It's not focused on growth hormone, but the book is called Altered Traits.

就是这本书。

This is the book.

这是本杰作，《改变的特质》由戈尔曼和戴维森合著，副标题是《科学揭示冥想如何改变你的心智、大脑和身体》。

It's an excellent book, Altered Traits by Goldman and Davidson, Science Reveals How Meditation Changes Your Mind, Brain, and Body.

非常有意思的书。

Very interesting book.

对于对冥想感兴趣或正在考虑尝试的朋友们，书中提出了冥想会产生两条独立的作用路径。

For those of you that are interested in meditation and perhaps those of you who are not, but are considering it, what they talk about in this book is the fact that meditation has two separate lines of effects.

其中一条路径是能改变你状态的那些效果。

One of those lines of effects are things that change your state.

当你感到压力时，坐下来冥想，你会放松并进入一种特定状态。

So you're stressed, you sit down, you meditate and you relax and you go into a particular state.

另一种是随时间发生的变化，即特质上的改变。

The other are the changes that occur over time and those are changes in trait.

因此，长期进行超觉冥想或反复冥想实际上可以改变性格。

So personality can actually change with long bouts of TM meditation or repeated meditation.

总之，我们今天讨论特质改变的原因在于，某些类型的冥想能让人的大脑进入与慢波睡眠极为相似的状态。

In any case, the reason we're talking about altered traits today is because certain types of meditation can get people's brains into states that very closely mimic slow wave sleep.

这意味着，对于那些想增加生长激素的人来说，能让你进入这种慢波Delta频率脑活动的冥想练习可能非常有益——正如我之前提到的，这正是调控生长激素释放的关键。

So what this means is for people that are interested in increasing growth hormone, a meditation practice that allows you to get into these slow wave Delta type frequency activity in the brain may be very beneficial because as I mentioned before, that's what's gating growth hormone release.

这不仅是昼夜节律现象，实际上是由这些脑波控制的。

It's not just a circadian phenomenon, it's actually controlled by these brain waves.

现在让我们转向那些已被证实在清醒状态下对生长激素释放具有——说实话——相当巨大影响的方法。

Now let's move to the things that one can do that have been shown to have, let's just be honest, pretty enormous effects on growth hormone release in waking.

这些都是非常具有可操作性的措施。

And these are things that are very actionable.

我想稍作休息，感谢我们的赞助商AG1。

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

AG1是一种含有维生素、矿物质、益生菌的饮品，同时包含益生元和适应原。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1旨在满足您所有基础营养需求，而且口感极佳。

AG1 is designed to cover all of your foundational nutritional needs, and it tastes great.

我从2012年开始饮用AG1，当时我的补充剂预算非常有限。

I've been drinking AG1 since 2012, and I started doing that at a time when my budget for supplements was really limited.

事实上，那时我只够钱购买一种补充剂，我很庆幸选择了AG1。

In fact, I only had enough money back then to purchase one supplement, and I'm so glad that I made that supplement AG1.

原因在于，尽管我努力通过天然食品和最低加工食品获取营养，但仅靠饮食很难摄入足够的水果、蔬菜、维生素、矿物质、微量营养素和适应原。

The reason for that is even though I strive to eat most of my foods from whole foods and minimally processed foods, it's very difficult for me to get enough fruits, vegetables, vitamins and minerals, micronutrients, and adaptogens from food alone.

而这些是我必须补充的。

And I need to do that.

我还注意到——考虑到肠道微生物群与大脑的关联这完全合理——当我规律服用AG1时（对我来说是早晨或上午一剂，下午或晚上再一剂）

I also notice, and this makes perfect sense given the relationship between the gut microbiome and the brain, that when I regularly take AG1, which for me means a serving in the morning or mid morning, and again, later in the afternoon or evening that I have.

现在他们正在赠送五份免费旅行装外加一年的维生素D3K2供应。

Right now they're giving away five free travel packs plus a year supply of vitamin D3K2.

重申一下，访问drinkag1.com/huberman即可领取该特别优惠。

Again, that's drinkag1.com/huberman to claim that special offer.

运动能对清醒时及次日夜间的生长激素释放水平产生显著影响。

One of the things that can have a dramatic effect on levels of growth hormone release in waking, as well as in sleep the following night is exercise.

关于生长激素的研究有成百上千项，测量时段涵盖运动期间、运动后或次日夜间。

There are hundreds, if not thousands of studies measuring growth hormone, both during or sometimes after exercise or the following night.

从所有这些研究中得出的结论是：运动必须达到特定时长和强度才能触发生长激素释放。

And the conclusion that one takes away from all of these is that exercise has to be of particular duration and intensity in order to get growth hormone release.

首先我要告诉你们，就某种特定运动形式而言，我发现的最大生长激素释放量。

So, first I'm just going to tell you what I found to be the maximum amount of growth hormone release, as it relates to a particular form of exercise.

这种特定运动形式可以是力量训练，也可以是耐力训练，但实际训练时长应控制在60分钟左右，不宜更长。

The particular form of exercise is either weight training or it can be endurance training, but the endurance training and the weight training actually have to be limited to about sixty minutes, not much longer.

充分的热身似乎能加速进入高强度阶段后的生长激素释放

A proper warmup seems to accelerate the release of growth hormone once the hard work phase starts.

我从所有这些研究中得出的结论是，热身时间大约需要十分钟。

So ten minutes of warmup or so was the number that I extracted from all these studies.

当我说热身时，不仅仅是指预热你要使用的肢体和组织以防受伤，实际上是要让整个身体热起来。

And when you say warmup, it doesn't mean just warm up the limbs and tissues that you're going to use so you don't get injured, actually warm the body.

让身体在热身时变暖似乎很重要，因为体温似乎是某些运动模式最大化生长激素释放的重要条件或前提。

Getting the body warm as a warmup seems to be important because temperature of the body seems to be an important condition or prerequisite for certain patterns of exercise to maximize growth hormone release.

因此，如果是负重训练，就要接近那些你无法完成的最后几次重复动作，但不要强行完成或做到力竭，接近这种状态可以使静息生长激素水平提高300%到500%，并在你当晚入睡时使生长激素水平同样提升300%到500%，这非常惊人。

So, if it's weight bearing exercise, it would be getting close to that final repetitions where you can't complete them, but not pushing through those or even going to failure, but getting close leads to anywhere from 300 to 500% increases in resting growth hormone levels and 300 to 500% increases in growth hormone the following night when you go to sleep, which is incredible.

另一个似乎同样重要的条件是保持相对较低的血糖水平。

One of the other conditions that seemed to be important again, was to have relatively low blood glucose.

所以，可能不要在运动前吃得太近，或者在运动期间不要摄入大量糖分。

So, probably not eating too close to exercise or not ingesting a lot of sugars during the exercise.

这一观点得到了以下事实的支持：摄入含热量糖分的运动饮料会立即使生长激素水平趋于平缓。

That was supported by the fact that ingestion of a sports drink that contains caloric sugar immediately flatlined the growth hormone levels.

因此，胰岛素、葡萄糖和生长激素之间存在着非常有趣的关系。

So, really interesting relationship between insulin, glucose, and growth hormone.

另一个有趣的现象是，即使在运动后，如果体温能相对较快地回落到正常水平，似乎也与生长激素的大幅飙升有关。

And then the other interesting thing was that even after the exercise, taking body temperature back down to normal levels relatively quickly seemed to be associated with these big spikes in growth hormone.

否则情况会是：虽然你会出现生长激素的激增，但如果运动时间过长或体温持续过高太久，第二天晚上就不会出现生长激素的第二次增长。

Otherwise what would happen is you get these big spikes in growth hormone, but if the exercise went too long or if body temperature remained too high for too long, then you didn't get the second increase in growth hormone the following night.

我们来聊聊补剂。

Let's talk about supplements.

这个发现已经有一段时间了——氨基酸精氨酸能显著提升生长激素水平。

So, has been known about for some time, but arginine, the amino acid arginine can increase growth hormone levels substantially.

要达到大幅促进生长激素释放所需的精氨酸剂量相当大。

The levels and the amounts of arginine required to get big growth hormone release increases is pretty substantial.

所以有些人会在睡前服用精氨酸。

So, some people will take arginine before bedtime.

也有人选择在运动前服用。

Some people take it before exercise.

再次强调，前提条件是血糖水平要低。

The prerequisite again is low blood glucose.

血糖过高会抑制这种效果。

Blood glucose is high, it's going to quash the effect.

人们服用的精氨酸剂量通常在3克到10克之间，有时甚至更多。

The amounts of arginine that people take are anywhere from three grams to 10 or sometimes even more.

但这绝对是个'越多越好'的反例。

Although this is definitely a case of more is not better.

存在一个阈值，超过9克精氨酸反而会抑制生长激素的分泌。

There is a threshold at which growth hormone release is actually blunted by taking more than nine grams of arginine.

口服9克精氨酸意味着要吞服大量药片。

Now, nine grams of arginine orally is a lot of pills.

至少需要9片药，而且可能引起胃肠道不适，对吧？

It's at minimum nine pills and it can cause some GI disturbance, right?

有人会感到恶心。

People can feel nauseous.

有些人甚至会呕吐。

Some people will throw it up.

然而有趣的是，无论是口服还是静脉注射精氨酸，都能使生长激素释放量比基线水平激增400%到600%。

What's interesting however, is that whether or not it's by mouth or by vein, taking arginine can dramatically increase growth hormone release 400 to 600% above baseline.

因此，生长激素会出现大幅增长。

So, are huge increases in growth hormone.

现在有个非常重要且值得注意的现象：以提高生长激素释放为特定目标来增加精氨酸水平，实际上可能会抵消运动对生长激素的影响。

Now, here is something really important and interesting to note, which is that increasing arginine levels with the specific goal of increasing growth hormone release can actually short circuit the effects of exercise on growth hormone.

我查阅的多项研究都探讨了服用精氨酸与运动之间的相互作用，以及单独服用精氨酸或单独运动的效果。

Several studies that I looked at, looked at the interaction of taking arginine and the exercise or just the arginine or just the exercise alone.

遗憾的是，如果你的目标是增加生长激素，那么通过同时服用精氨酸和运动并不能使生长激素提升800%。

And so, don't, unfortunately, if growth hormone increases your goal, you don't unfortunately get to increase growth hormone 800% by taking arginine and exercising.

增长幅度似乎总是被限制在300%到500%之间。

It always seems to be clamped at about 300 to 500% increases.

希望这个解释足够清晰。

So hopefully that's clear.

作为四十多岁的人，我特别感兴趣的是：实际上在30到40岁之间，人体每晚释放的生长激素量会减少2到3倍。

One thing that's particularly interesting to me as somebody who's in his forties is that it's actually between ages 30 and 40, that the amount of growth hormone that you release each night is reduced by two to threefold.

既然每个人都会经历这种与年龄相关的急剧衰退，在我看来，那些我们本就应该做的事情——比如锻炼、避免临睡前进食、优化睡眠质量——都是我们应该坚持并善加利用的绝佳工具，它们实际上可以抵消这种两到三倍的下降趋势，对吧？

And since everybody goes through this age related decline very dramatically, it seems to me that the things that we're supposed to be doing anyway, like exercising, like trying not to eat too close to bedtime, trying to optimize sleep, all of these are wonderful tools that we should be pursuing and perhaps using, and they can actually offset the two to three fold decrease, right?

如果我们讨论的是三四十岁人群两到三倍的生长激素下降，而通过运动或补充剂（但主要是运动）能带来300%到500%的增长，那么突然间我们就完全可以通过行为方式来抵消与年龄相关的生长激素衰退了。

If we're talking about a two to three fold decrease for people that are in their thirties and forties, and then we're talking about increases from exercise or from maybe from supplementation, but certainly from exercise of 300 to 500%, well, then all of a sudden we're in a position to actually offset the age related decline in growth hormone completely just through behaviors.

我认为这非常有趣且意义重大。

And I think that's quite interesting and quite powerful.

现在我想讨论一种能让所有人显著提升生长激素水平的方法。

Now I'd like to discuss a way that anyone can increase their levels of growth hormone dramatically.

当我说'显著'时，我指的是极其显著的提升——具体数据我稍后会提到，但我们必须先了解生长激素最初的释放机制。

And when I say dramatically, I mean, dramatically, I'll get to the numbers in a couple of minutes, but we have to remember how growth hormone is released in the first place.

要记住这一切都始于大脑中的下丘脑。

Remember it all starts in the brain, in the hypothalamus.

下丘脑是控制性行为、体温调节、昼夜节律（即清醒与睡眠时间）、攻击性等功能的脑区。

The hypothalamus is a brain area that controls things like sexual behavior, temperature regulation, circadian behavior, meaning when you want to be awake and when you want to be asleep, aggression, all of that.

虽然还有其他脑区参与，但下丘脑拥有丰富的神经元集群来调控这些基本生理功能。

There are other brain areas involved too, but it has a rich collection of different neurons involved in all these very basic functions.

正如我们讨论过的释放激素，生长激素释放激素源自下丘脑的神经元。

Now, as we talked about the releasing hormones, the growth hormone releasing hormone comes from neurons in the hypothalamus.

这些神经元随后与脑垂体沟通，脑垂体释放生长激素，然后生长激素作用于肌肉、肝脏、软骨等各种组织。

Those then communicate with the pituitary and the pituitary releases growth hormone, and then the growth hormone acts on all these different tissues, muscle, liver, cartilage, etcetera.

体脂肪促使它们消耗能量。

Body fat makes them use energy.

这就是为什么当生长激素水平高时你会减少体脂肪，它能促进肌肉生长、强化骨骼等等。

That's why you lose body fat when growth hormone levels are high, makes you grow muscle, strengthens bones, etcetera.

现在，对生长激素水平和释放具有深远影响的因素之一就是温度。

Now, one of the things that has a profound effect on growth hormone levels, growth hormone release is temperature.

关于这方面的数据非常有力，这些数据既来自动物研究也来自人类研究。

Now, the data on this are very strong and the data come from both animal studies and human studies.

如果你在猜测这个趋势会往哪个方向发展，你大概能想象到，如果想增加生长激素，让动物或人处于温暖环境是正确方向。

And if you're guessing which direction this is going to go, you can probably imagine that making animals or people warmer is the way to go if you want to increase growth hormone.

任何时候当你打算提高自己、他人或动物的体温时，这都是有风险的。

Now, anytime you're going to increase temperature of yourself or anyone else or an animal, it is risky.

我想把这一点讲得非常清楚。

I want to be really clear about this.

并非所有人都应该采取我即将描述的行为，而且我必须说明其风险性在于——大脑温度只需略微升高就可能导致脑组织受损，神经元被‘煮熟’。

Not everyone should engage in the behaviors I'm about to describe, but, and I should just say the reason it's risky is it doesn't take much of a temperature increase in the brain to cook the brain, to cook neurons.

一旦超过临界点，神经元将无法再生，人可能因高热症而死亡。

And after that point, neurons can't come back and people can die from hyperthermia.

然而，有非常有力的数据表明桑拿（即刻意控制的高温暴露，但温度不过高）确实能促进生长激素及其他激素的分泌。

However, there are really strong data pointing to the fact that sauna, AKA deliberate hyperthermia, not too high, however, that sauna can increase the release of growth hormone and other hormones.

这项研究最惊人的发现是其报道的效果强度。

And what's so dramatic about this literature is the size of the effects that are reported.

短期暴露在80至100摄氏度的极热环境中（时长20到30分钟），已被证实能使生长激素分泌量提升至16倍。

Entering environments where it's very hot for short periods of time, anywhere from twenty minutes to thirty minutes, where the temperature is 80 degrees Celsius to a 100 degrees Celsius has been shown to increase growth hormone release 16 fold.

没错，16倍。

That's right, 16 fold.

相当于1600%的增幅。

That's 1600%.

此外，对其他激素如催乳素、皮质醇等也有影响。

Now, are also effects on other hormones, prolactin, cortisol, etcetera.

这项研究中描述的模式——现在已有许多研究——关于Repeta桑拿的内分泌效应是在17名人类受试者中进行的。

So, the pattern that was described in this study, and there've been many studies now, endocrine effects of Repeta sauna were done in 17 humans.

他们需要连续三天进行这项实验。

They had to do this three days in a row.

具体模式是：进入桑拿房二十分钟，随后冷却三十分钟，再桑拿二十分钟，这导致生长激素水平增长五倍。

And the pattern was to get into the sauna for twenty minutes, followed by thirty minutes of cooling, followed by twenty minutes sauna again, led to a five fold increase in growth hormone.

通过日复一日地重复这个过程，到第三天时你会看到高达16倍的惊人增长。

And then by doing that day after day after day on the third day, you would see these huge increases of like 16 fold up to 16 fold.

但这些生长激素的增长幅度非常巨大，很可能源于下丘脑内神经元活动增强，从而刺激垂体释放更多生长激素。

But these increases in growth hormone are tremendous and what they probably stem from are increased activity of neurons within the hypothalamus that stimulate growth hormone release from the pituitary.

这可能是因为下丘脑中分泌生长激素释放激素的神经元与调控体温的神经元位置非常接近，甚至可能相互交织。

And that's probably because the growth hormone releasing hormone neurons in the hypothalamus sit very closely and may even be intermixed with some of the neurons in the hypothalamus that regulate heat and body temperature.

请记住，新陈代谢部分与产热相关，就像熔炉一样决定着你消耗和利用多少能量用于构建或供能。

Remember metabolism is in part a heat, it's like a furnace of how much energy you're consuming and using for building or for energy usage purposes.

因此，桑拿疗法非常非常有趣。

So, sauna can be very, very interesting.

再次强调，20分钟桑拿，30分钟冷却，再20分钟桑拿，需极度谨慎操作，但这些方法在提升生长激素水平方面确实效果惊人。

And again, it's twenty minutes, thirty minute cooling, twenty minutes again, proceed with extreme caution, but nonetheless, these are pretty extreme effects in terms of their abilities to increase growth hormone levels.

我想稍作休息，感谢我们的赞助商之一David。

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

David生产的蛋白棒与众不同。

David makes a protein bar unlike any other.

每份含28克蛋白质，仅150卡路里且零糖分。

It has 28 grams of protein, only 150 calories and zero grams of sugar.

没错，28克蛋白质且75%的热量来自蛋白质。

That's right, 28 grams of protein and 75% of its calories come from protein.

这比市面上其他蛋白棒高出50%的蛋白质含量。

This is 50% higher than the next closest protein bar.

David蛋白棒的口感也非常出色。

David protein bars also tastes amazing.

连口感都棒极了。

Even the texture is amazing.

我最喜欢的是巧克力曲奇面团口味，不过我也很喜欢新出的巧克力花生酱口味和巧克力布朗尼口味。

My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor.

基本上所有口味我都很喜欢。

Basically, like all the flavors a lot.

它们都超级美味。

They're all incredibly delicious.

最难的挑战是决定每天吃哪种口味、吃多少次。

In the toughest challenge is knowing which ones to eat on which days and how many times per day.

我限制自己每天只吃两根，但我实在太爱它们了。

I limit myself to two per day, but I absolutely love them.

有了David蛋白棒，我能在零食的热量里获取28克蛋白质，轻松达成每天每磅体重摄入1克蛋白质的目标，而且不会摄入过多卡路里。

With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day, and it allows me to do so without ingesting too many calories.

我通常会在下午吃一根David蛋白棒当零食，出门或旅行时也总会随身带一根。

I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling.

它们美味至极，而且含有28克蛋白质，仅150卡路里就能带来极强的饱腹感。

They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.

如果你想尝试David蛋白棒，可以访问davidprotein.com/huberman。

If you'd like to try David, you can go to davidprotein.com/huberman.

再次提醒，网址是davidprotein.com/huberman。

Again, that's davidprotein.com/huberman.

现在有个新兴领域正在发展，我认为值得关注——并非我在提倡它，而是因为它确实存在。

There's a kind of new area that's developing now that I think deserves our attention, not because I'm encouraging it, but because it is happening.

那就是肽类物质。

And those are peptides.

最近你肯定经常听到关于肽的讨论。

So, these days you hear a lot about peptides.

我想简单说明一下肽究竟是什么。

I'd like to clarify a little bit about what peptides are.

肽是一个极其庞大的生物化合物类别。

Peptides is a really huge category of biological compounds.

肽其实就是氨基酸链，对吧？

Peptides are just strings of amino acids, right?

我们之前讨论过L-酪氨酸、精氨酸、鸟氨酸，这些都是单个氨基酸。

So, we've talked about L tyrosine, arginine, ornithine, those are amino acids, those are individual amino acids.

它们会组合成小肽段，或者称为多肽——也就是更长的肽链。

And those are put together into little small peptides, or they're what are called polypeptides, which are just longer peptides.

事实证明，像生长激素或生长激素释放激素这类物质，都是由不同序列的氨基酸构成的，就像你的基因由A、G、C、T核苷酸按不同序列组成一样。

Turns out that for any substance like growth hormone or growth hormone releasing hormone, it's made up of different amino acids in different sequences, just like your genes are made up of As and Gs and Cs and Ts nucleotides in different sequences.

这就像食谱配方。

It's like a recipe.

肽通常是能足够模拟某种激素或其他肽的短氨基酸序列，注射后能产生相似或相同的效果。

Peptides tend to be short sequences of amino acids that resemble a hormone enough or resemble some other peptide enough that it can lead to the similar or same effects when you inject them.

举例来说，我们大脑会产生生长激素释放激素来刺激脑垂体分泌生长激素，但现在人们会使用像Sermorelin（拼写为S-E-R-M-O-R-E-L-I-N）这样的物质——它虽然不是完整的生长激素释放激素肽链，而是其片段序列，但同样能刺激脑垂体释放生长激素。

So for example, we make growth hormone releasing hormone from our brain, which stimulates growth hormone from the pituitary, but people now will take things like Sermorelin, S E R M O R E L I N, Sermorelin, which is not the entire peptide sequence of growth hormone releasing hormone, but it's a subset of those, then that stimulates the release of growth hormone from the pituitary.

所以这不是直接摄入生长激素，而是摄入刺激激素或所谓的促分泌素模拟物，明白吗？

So this is not taking growth hormone, this is taking the stimulating hormone or what's often called a secretagogue a mimic, all right?

它能促使人体分泌所需的激素。

It causes a secretion of the hormone that one wants.

索莫林是需要处方的。

Sormorlin is prescription.

它们有效吗？

Do they work?

有效。

Yes.

它们会抑制人体自然分泌的生长激素释放激素吗？

Do they shut down your natural production of growth hormone releasing hormone?

答案是肯定的，但其中一些肽类物质实际上能改变基因表达——因为正如你所知，生长激素在短期内大幅增加（如桑拿、运动或精氨酸等情况下）会产生巨大影响。

Well, answer is yes, but some of these peptides actually have the effect of changing gene expression because as you recall, growth hormone in big increases in growth hormone that are short lived like sauna, or I should say exercise or arginine or sauna, it seems like has these huge effects.

这些影响是暂时的，但如果持续注射维持恒定水平，就可能激活长期持续的基因表达程序。

Those are transient, but when one is injecting over and over a constant level, you can put into action gene expression programs that can be long lived.

假设你体内有某种肿瘤，当肿瘤接触到生长激素时就会生长——即使这个肿瘤对你有害，对吧？

And let's say you have a particular tumor in the body, tumors will grow when they see growth hormone, even if that tumor is unhealthy for you, right?

你全身的组织都会增长。

You've got growth of tissues all over the body.

再次强调，我不是在提倡使用它们，但它们确实存在。

So again, not promoting their use, but they're definitely out there.

所以现在如果你听说这些物质或有人向你推荐时，希望你能更好地理解其背后的生物学原理，从而理性地判断它们是否适合你。

And so now if you hear about them or someone's talking to you about them, now hopefully you have a better understanding about their underlying biology and you can think rationally about whether or not they are the right decision for you.

好的，我们又一次涵盖了大量的内容。

Okay, once again, covered an enormous amount of material.

希望你现在已经理解了甲状腺激素及其作用机制，或许了解得还不少，同时也明白了生长激素的功能以及它们如何共同调节我们的新陈代谢。

Hopefully now you understand thyroid hormone and what it does and a little bit about its mechanism or maybe a lot and growth hormone and what it does and how both of them take care of our metabolism.

它们决定了我们能够摄入并利用多少营养物质。

They dictate how many nutrients we can eat and make use of.

它们能够从体脂储备中提取能量，修复肌肉和软骨组织。

They can pull from body fat stores, repair muscle, repair cartilage.

这些确实是令人惊叹的化合物，而且具有实际可操作性。

They really are incredible compounds and they are actionable.

我们可以采取一些措施，比如保证充足的早期睡眠阶段，或许补充精氨酸（也可能不需要），确保适量运动，充分热身，避免运动时间过长或强度过大，这些都有帮助。也许桑拿或类似方法，刻意安全地提高体温——强调安全二字——这些可能都是有用的方法。

There are things that we can do like getting that early phase of sleep, perhaps supplementing with arginine, maybe not, hopefully getting adequate exercise, warming up properly, not making the exercise too long or too intense will help, maybe sauna or things like it, deliberate safe hyperthermia, the emphasis on safe might be things that are of use.

现在希望你们不仅理解了甲状腺素和生长激素，还明白了甲状腺素、生长激素、雌激素、睾酮素背后的逻辑原理，以及我们为何进食、为何停止进食，胆囊收缩素、胃饥饿素的作用机制。

And so now hopefully you understand not just thyroid and growth hormone, but the logic that underlies thyroid hormone, growth hormone, estrogen, testosterone, why we eat, why we stop eating, cholecystokinin, ghrelin.

如果这些名词对你来说还很陌生，建议你回头听听相关的那几期节目。

If these names don't mean anything to you, then perhaps go back and listen to those episodes.

无论如何，希望你们通过这次学习能更深入地理解这些激素——它们对我们大脑运作方式具有强大控制力，以及大脑与激素之间的双向互动关系，因为这确实是一场双向对话。

But regardless, I hope that you come away from this with a deeper understanding about these hormones, which are so powerful in controlling the way our brain functions and the interplay between the brain and hormones, because it is really a bidirectional conversation.

大脑指挥身体制造哪些激素，激素影响着全身组织，同时也向大脑传递信号：是否需要更多进食、继续生长、加强思考等等。

The brain is telling the body what hormones to make, the hormones are influencing all the tissues of the body, but also telling the brain whether or not to eat more or grow more or think more, etcetera.

非常感谢你们付出的时间和专注。

So, I really appreciate your time and attention.

如果你喜欢这档播客并觉得有所收获，请推荐给其他人。

If you like this podcast and you're finding it useful, please recommend it to other people.

最后同样重要的是，感谢你们的时间与关注，更感谢你们对科学始终保持的热忱。

And last but not least, I thank you for your time and attention and above all for your interest in science.