必备：促进健康与长寿的微量营养素 | 罗达·帕特里克博士

欢迎来到休伯曼实验室精华版，在这里我们将回顾过往节目，为您提供最有效且可操作的、基于科学的心理健康、身体健康和表现提升工具。

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.

我是安德鲁·休伯曼，斯坦福大学医学院神经生物学和眼科学教授。

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

现在，让我开始与博士的对话。

And now for my discussion with Doctor.

隆达·帕特里克。

Rhonda Patrick.

隆达，欢迎你。

Rhonda, welcome.

能和你对话我感到非常兴奋，所以。

I am so excited to be here having a conversation with you, so.

谢谢。

Thank you.

我有很多问题，但我想先从一个新但你非常熟悉的主题开始。

Well, I have so many questions, but I want to start off with a kind of a new, but old theme that you're very familiar with.

温度是一种强大的生物刺激因素，我们都知道，你已经深入探讨了寒冷和高温的诸多益处。

So temperature is a powerful stimulus, as we know for biology, and you've covered a lot of material related to the utility of cold, but also the utility of heat.

随着我越来越多地从你的内容和各类论文中学习，我发现寒冷可以刺激多种生理反应，比如提高新陈代谢、激活棕色脂肪，而高温似乎也能产生许多类似的效果。

And as I learn more and more from your content and from the various papers, it seems that cold can stimulate a number of things like increases in metabolism, brown fat, but heat seems to be able to do a lot of the same things.

我不禁想知道，刻意暴露于寒冷带来的不适感，与暴露于高温的不适感，是否都作用于相同的通路。

And I wonder whether or not the discomfort of cold, deliberate cold exposure, and the discomfort of heat might be anchoring to the same pathway.

你能否为我们简单介绍一下，当我们主动进入寒冷环境时会发生什么，以及当我们主动进入高温环境时又会发生什么？

So would you mind sharing with us a little bit about what happens when we get into a cold environment on purpose and what happens when we get into a hot environment on purpose?

让我们先退一步。

Let's take a step back.

我认为你在这里提出了一个非常重要的观点。

And I think you brought up a really important point here.

我们知道，人类进化过程中是间歇性地挑战自我的。

You know, we evolved to intermittently challenge ourselves.

在有了Instacart这种可以让你直接把食物送到家的服务之前，我们得外出狩猎、采集，不断活动，必须保持身体健康。

And before we had Instacart where you could basically just get your food delivered to you, we were out hunting, gathering, we were moving, and we had to be physically fit.

如果你是个久坐不动的懒人，根本抓不到猎物，对吧？

You couldn't catch your prey if you were a sedentary slob, right?

体力活动是日常生活的一部分。

Physical activity was a part of everyday life.

热量限制或间歇性禁食也是其中的一部分。

And caloric restriction or intermittent fasting was also a part of it.

这是另一种挑战。

This is another type of challenge.

我们并不总能捕获到猎物，或者气温条件恶劣，导致无物可采，对吧？

We didn't always have a prey that we caught or maybe temperatures were such that there was nothing for us to gather, right?

因此，食物匮乏和食用植物也是常见的情况。

So food scarcity was something common as well as eating plants.

所以才能摄取到我提到的这些化合物。

So getting these compounds that I mentioned.

这些都属于压力和间歇性挑战，能激活我们体内的基因通路。

So these are all types of stress, intermittent challenges that activate genetic pathways in our bodies.

这些在科学中通常被称为应激反应通路，因为它们会对轻微的压力做出反应。

These are often referred to in science as stress response pathways because they respond to a little bit of stress.

体育活动是费力的。

Physical activity is strenuous.

禁食会带来一些压力。

Fasting is a little bit stressful.

高温、低温。

Heat, cold.

这些都属于轻微的间歇性挑战。

These things are all types of little intermittent challenges.

这些压力源与它们激活的基因通路之间存在大量交叉对话。

There is a lot of crosstalk between these stressors and the genetic pathways that they activate.

这些被激活的基因通路能帮助你应对压力。

And these genetic pathways that are activated help you deal with stress.

它们的作用方式不仅有益于帮助你应对那种轻微的压力源，比如运动或高温，还会持续活跃，帮助你应对正常新陈代谢、正常免疫功能以及生命和衰老过程中的压力。

And they do it in a way that is not only beneficial to help you deal with that little stressor, exercise or heat, it stays active and it helps you deal with the stress of normal metabolism, normal immune function happening, just life, aging, right?

所以这个概念被称为毒物兴奋效应，对吧？

So this concept is referred to as hormesis, right?

这会引发非常显著的抗氧化、抗炎反应，或任何其他类型的反应。

This has a very profound antioxidant, anti inflammatory response or whatever the response is.

它可能是产生更多的干细胞，或者是自噬之类的机制。

It could be the production of more stem cells or something like autophagy.

这些应激反应通路由多种应激源激活。

These stress response pathways are activated by a variety of stressors.

例如，其中一个通路被称为热休克蛋白。

So for example, one pathway is called heat shock proteins.

根据它们的名字，你会想，哦，它们是由热量激活的。

And as their name would apply, one would go, Oh, they're activated by heat.

没错。

Well, correct.

它们会被热量强烈地激活。

They are activated very robustly by heat.

但你可以吃一种叫西兰花苗的植物，它富含一种叫做萝卜硫素的物质。

But you can eat a plant like broccoli sprouts, which is high in something called sulforaphane.

它除了其他作用外，还能激活热休克蛋白。

And it activates heat shock proteins among other things.

它还能激活一种非常强大的解毒通路，称为NRF2，帮助你解毒如致癌物等接触物。

It also activates a very powerful detoxification pathway called NRF2, which helps you detoxify things like carcinogens that you're exposed to.

寒冷也能激活热休克蛋白。

Cold also activates heat shock proteins.

通过加热比通过寒冷能更强烈地激活热休克蛋白，但两者之间存在一些重叠。

Now you're gonna more robustly activate heat shock proteins from heat versus cold, but there is some overlap.

你提到植物是制造间歇性挑战的一种途径。

You mentioned plants as a route to creating intermittent challenge.

关于植物是我们朋友还是植物试图杀死我们，目前网上有很多争论。

There's a lot of debate, mostly online about whether or not plants are our friends or plants are trying to kill us.

极端观点来自纯肉食主义者，他们认为植物是试图杀死我们的。

The extreme version from the carnivore types, pure carnivore diet types is that plants are trying to kill us.

这些概括基本上没什么用。

These generalizations are kind of, they're just not useful.

我认为网上博客圈的很多人之所以倾向于这些说法，是因为它们更简单，也更耸人听闻。

And I think that a lot of people online in the blogosphere, they gravitate towards them because it's easier and it's a lot more sensational.

但就植物而言，确实有证据表明萝卜硫素是Nrf2通路的强效激活剂。

But I do think with respect to plants, there's just evidence that sulforaphane is a very powerful activator of the Nrf2 pathway.

这是一个调控大量基因的通路，其中许多基因与谷胱甘肽的产生有关，也涉及解毒我们食物中接触到的化合物，比如杂环胺。

And this is a pathway that regulates a lot of genes and a lot of genes that are related to like glutathione production, genes that are involved in detoxifying compounds that we're exposed to from our food like heterocyclic amines.

事实上，已经有一些全基因组关联研究。

In fact, there have been GWAS studies.

这些是全基因组关联研究，对于不熟悉的听众来说，就是这类研究。

So these are genetically These are studies that are genome wide associated studies for people listening that aren't familiar.

人们拥有各种不同版本的基因。

People have a variety of versions of genes.

我们体内有一个基因，能够将杂环胺转化为无害物质，从而降低其危害性。

And we have a gene that's able to make heterocyclic amines to basically detoxify it so it's not as harmful.

而那些没有这种有效版本基因的人，更容易患上结肠癌和增加患癌风险。

And people that don't have a certain version of that that's doing it well are very prone to like colon cancer and increased cancer risk.

但如果他们多吃西兰花和十字花科蔬菜，就能抵消这种风险，因为这些食物中的萝卜硫素可以激活谷胱甘肽转移酶和合成酶基因。

But if they eat a lot of broccoli and cruciferous vegetables that negates that risk because they're getting sulforaphane, which activates glutathione transferase and synthase genes.

谷胱甘肽是我们大脑、血管系统和全身的主要抗氧化剂。

So glutathione is a major antioxidant in our brain, in our vascular system and our body basically.

有证据表明，食用像萝卜硫素、西兰花或西兰花芽这样的化合物——其中西兰花芽的萝卜硫素含量是西兰花的100倍左右——能激活大脑中的谷胱甘肽。

There's evidence eating things like compounds that are like sulforaphane or broccoli or broccoli sprouts, which have like 100 up to 100 times more sulforaphane than broccoli are activating glutathione in the brain.

这已有人体研究证据支持。

There's human evidence of that.

我们煮西兰花还能获得这些营养素吗？还是必须生吃？

Can we cook the broccoli and still get these nutrients or do we have to eat raw?

我承认，生吃西兰花让我非常反感。

I confess eating raw broccoli is really aversive to me.

煮西兰花确实会一定程度降低萝卜硫素的含量。

So you do somewhat lower the sulforaphane levels when you cook the broccoli.

然而，几年前的一项研究显示，在煮熟的西兰花中加入一克研磨的芥末籽粉，可以使萝卜硫素的含量增加四倍。

However, there was a study a few years back that showed adding one gram of mustard seed powder ground to your cooked broccoli increases the sulforaphane by fourfold.

你是每天或每周大多数日子都吃这个吗？

Are you eating this every day or most days of the week?

嗯，我已经转为服用萝卜硫素补充剂。

Well, I had shifted to supplementation with sulforaphane.

还有另一种化合物，叫做辣木。

There's another compound and it's actually called moringa.

它类似于西兰花，同样能激活Nrf2通路。

It's like a cousin and it activates the Nrf2 pathway similarly to sulforaphane.

所以我一直在购买这种Coolie Coolie辣木粉，并把它加到我的奶昔里。

And so I've been buying this Coolie Coolie Moringa powder, and I add it to my smoothies.

我想短暂休息一下，感谢我们的赞助商Element。

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

Element是一种电解质饮料，含有你需要的一切，而没有任何不需要的成分。

Element is an electrolyte drink that has everything you need and nothing you don't.

这意味着电解质，如钠、镁和钾，含量适当，但不含糖。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

适当的水分补充对大脑和身体的最佳功能至关重要。

Proper hydration is critical for optimal brain and body function.

即使轻微脱水也会降低认知和身体表现。

Even a slight degree of dehydration can diminish cognitive and physical performance.

确保摄入足够的电解质也很重要。

It's also important that you get adequate electrolytes.

电解质，如钠、镁和钾，对体内所有细胞的功能至关重要，尤其是神经元或神经细胞。

The electrolytes, sodium, magnesium, and potassium are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

将Element溶解在水中饮用，可以轻松确保你获得充足的水分和电解质。

Drinking element dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

为了确保我摄入足量的水分和电解质，我每天早上醒来时，将一包Element溶解在约475至950毫升的水中，并在早晨第一时间饮用。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

在进行任何体力活动时，尤其是在炎热天气大量出汗、流失水分和电解质时，我也会饮用溶解在水中的Element。

I'll also drink 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.

Element有多种美味的口味。

Element has a bunch of great tasting flavors.

我喜欢覆盆子味，也喜欢柑橘味。

I love the raspberry, I love the citrus flavor.

目前，Element推出了一款限量版的柠檬水口味，简直美味至极。

Right now, Element has a limited edition lemonade flavor that is absolutely delicious.

我不太想说哪一个口味最爱，但这款柠檬水口味和我最喜欢的覆盆子或西瓜味不相上下。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

再说一遍，我无法只选一个口味。

Again, I can't pick just one flavor.

我都喜欢。

I love them all.

如果你想尝试Element，可以访问drinkelement.com/huberman，拼写为drinkelement.com/huberman，购买任何Element饮品粉后即可免费领取一份样品包。

If you'd like to try Element, you can go to drinkelement.com/huberman, spelleddrinklmnt.com/huberman to claim a free Element sample pack with a purchase of any Element drink mix.

再次提醒，访问drinkelement.com/huberman即可领取免费样品包。

Again, that's drinkelement.com/huberman to claim a free sample pack.

所以，如果你要选出对你大脑和身体最重要的三种营养素，听起来我们已经有一组了。

So if you had to do your kind of top three, your superstars of nutrients for the brain and body, Sounds like we've got one set.

你还会再添加哪些呢？

What would you put in alongside them?

Omega-3，即海洋来源的Omega-3脂肪酸。

Omega-three, the marine omega-three fatty acids.

它们存在于海洋生物中，比如鱼类、冷水鱼和脂肪含量高的鱼。

So, are found in marine types of animals, fish, cold water fish, fatty fish.

主要有三种脂肪酸：ALA、EPA和DHA。

So there's three fatty acids, there's ALA, EPA, and DHA.

如果你选的是高品质的，它会以甘油三酯的形式存在。

If you get a high quality one, it's in a triglyceride form.

也就是说，它有一个甘油骨架，上面连接着三个脂肪酸。

So you've got like a glycerol backbone with three fatty acids and that's attached.

这些脂肪酸要么是DHA，要么是EPA。

And those are either DHA or the EPA.

或者，如果你使用的是低质量的鱼油补充剂，那么你得到的是所谓的乙酯形式。

Or if you have a lower quality fish oil supplement, then you have what's called ethyl ester form.

乙酯本身并不坏，只是意味着要随餐服用。

And it's not that ethyl ester is bad, it just means take it with food.

你建议人们摄入多少剂量？

What's the dosage that you recommend people get?

我认为两克是一个不错的阈值。

I think two grams is a good threshold.

国际鱼油标准（IFSO）有一个网站，对全球众多鱼油补充剂进行第三方检测。

Now, the International Fish Oil Standards, IFSO, they have a website where they do third party testing of a ton of different fish oil supplements from around the world.

他们测量实际补充剂中欧米伽-3脂肪酸的浓度，因为没有任何产品能完全符合瓶身上的标注。

And they measure the concentration of the omega-three fatty acids in the actual supplement because nothing is ever what it says on the bottle.

他们还会检测污染物。

And then they also measure contaminants.

比如汞、多氯联苯、二噁英等可能存在于鱼类中并对人体有害的物质。

So mercury, PCBs, dioxins, things that you'd find potentially in fish that are harmful to humans.

他们还会检测汞和氧化的脂肪酸。

And they also measure mercury and then oxidized fatty acids.

这些欧米伽-3脂肪酸是多不饱和脂肪酸，极易氧化。

So these omega-three fatty acids are polyunsaturated fatty acids, which are extremely prone to oxidation.

所以请把鱼油放在冰箱里。

So please keep your fish oil in the refrigerator.

他们会给出一个总的氧化值。

They give you a total oxidation number.

这被称为TOTOX，我们简称为TOTOX。

It's called TOTOX, TOTOX is what we call it for short.

我希望这个数值至少低于10，理想情况下低于6。

And I like it to be at the least under 10, ideally under six.

要找到所有合适的组合其实很难，但人们可以访问这个网站，浏览各种产品。

It's really hard to find all the right mixtures of things, but people can go to this website and they can browse through the products.

每天摄入两到四克EPA，对我们的大脑和身体其他部位有哪些帮助？

What are some things that getting two to four grams of EPA per day is going to help within our brain and the rest of our body?

我个人认为，这是我们可以轻松获得的最强大的抗炎饮食和生活方式干预之一，它能显著调节你的思维、感受和衰老过程。

I personally think it is one of the most powerful anti inflammatory dietary lifestyle things that we can get easily that is going to powerfully modulate the way you think, the way you feel, and the way you age.

因此，哈里斯博士及其合作者已经做了大量研究。

So there's been lots of work by Doctor.

比尔·哈里斯博士及其合作者研究了一种被称为Omega-3指数的东西。

Bill Harris and his collaborators looking at what it's called the omega-three index.

这实际上是红细胞中的Omega-3水平。

So this is actually the omega-three level in red blood cells.

红细胞的生命周期大约为120天。

So red blood cells turn over about every 120 days.

因此，它是一个反映Omega-3长期状态的指标。

So it's a long term marker of omega-three status.

他进行了多项研究，包括观察性研究。

He's done a variety of studies, observational studies.

通过测量人们的Omega-3指数，然后分析他们的死亡风险，例如心血管疾病风险。

So measuring omega-three index in people and then looking at their mortality risk, for example, or their cardiovascular disease risk.

他发现，首先，标准的美国饮食的欧米伽-3指数为5%。

And what he has found is that most first of all, standard American diet has omega-three index of five percent.

相比之下，日本的欧米伽-3指数约为10%到11%。

Japan by contrast has an omega-three index of around 10% to 11%.

这里有很大的差异。

Big difference there.

而且，日本人的预期寿命比美国人长约五年。

And they also have about a five year increased life expectancy compared to people in The US.

他在数据中显示，欧米伽-3指数为4%或更低的人——接近标准美国人的水平，但略低一些——

What he showed in his data was that people that had a omega-three index of 4% or lower, so close to what the standard American is, but a little bit lower.

与欧米伽-3指数为8%的人相比，他们的预期寿命减少了五年。

They had a five year decrease life expectancy compared to people that had an 8% omega-three index.

那些欧米伽-3指数处于4%范围的人，要达到8%该怎么办呢？

People that are in the 4% omega-three index range in order to get to the 8%, right?

在比较这两组人群时，若要获得五年寿命延长，需每日补充至少两克。

The five year increased life expectancy if we're comparing the two groups was to supplement with at least two grams.

每天大约两克。

It was about two grams a day.

如果是甘油三酯形式，可能略少一些，但我认为两克是一个安全的数值。

And I think it was a little bit less if it was triglyceride form, but I think two grams is a good safe number.

因此，大多数不吃太多鱼且不补充的人，其欧米伽-3指数可能在4%到5%左右。

So most Americans that are not eating a lot of fish and they're not supplementing are probably around a four percent to 5% omega-three index.

人们在哪里以及如何测量自己的欧米伽-3指数？

Where and how can somebody measure their omega-three index?

欧米伽-3指数实际上存在于红细胞中。

The omega-three index is actually in the red blood cells.

红细胞的更新周期为120天。

And red blood cells take one hundred and twenty days to turn over.

所以，如果你要做基线检测，想了解补充前的水平，那么在补充后必须等待120天再进行第二次检测，才能知道提升了多少，因为红细胞完全更新需要这么长时间。

So if you're going to do a baseline test, if you want to know before supplementing what your level is, you have to wait one hundred and twenty days before doing the second test after supplementing to know how much you went up because that's how long it takes for your red blood cell to turn over.

欧米伽-3以及其他一些相关脂质是如何产生这些积极影响的？

How is omega-three and some of these other related lipids, how are they having these positive effects?

一些被宣称、报告和已知的机制有哪些？

What are some of the purported, reported, and known mechanisms?

一些最广为人知的机制确实与欧米伽-3脂肪酸作为炎症过程的强力调节剂有关，无论以何种方式或形式。

Some of the most well known mechanisms do have to do with the omega-three fatty acids being very powerful regulators of the inflammatory process in some way, shape or form.

这可能涉及由欧米伽-3产生的分解素。

Whether that has to do with resolvins that are produced.

例如，DHA的代谢产物分解素在消解炎症中发挥作用。

So these from the metabolites of like DHA, for example, resolvins play a role in resolving inflammation.

你希望炎症反应在应该激活时被激活，但你也希望及时终止炎症和炎症反应，对吧？

Like you want your inflammatory response to be activated when it's supposed to be, but you want to resolve that inflammation and the inflammatory response in a timely manner, right?

分解素有助于实现这一点。

And resolvins help do that.

因此，分解素是其中之一。

And so resolvins are one.

此外，还有这些专门的促消炎分子（SPMs），它们也有助于消解炎症。

And then there's these specialized promediating molecules, the SPMs that also help resolve the inflammation.

有太多不同的方式和影响因素了。

Just so many different ways and inputs.

所以当我们谈论炎症时，老实说，这是一个非常宽泛的术语。

And so when we talk about inflammation, honestly, that's a big general term.

但当你谈到血清素释放时，比如在神经元层面，我们知道这些炎症分子能够穿过血脑屏障。

But you're talking about when you're talking about serotonin release, you know, at the level of neurons, you know, we know that these inflammatory molecules cross the blood brain barrier.

众所周知，欧米伽-3脂肪酸，特别是EPA，能够帮助抑制血清素的释放，减轻炎症。

It's known that omega-three, actually specifically EPA is able to help serotonin inflammation inhibits the release of serotonin.

因此，EPA和DHA都能有效抑制炎症反应。

And so EPA is actually able to blunt inflammatory responses along with DHA as well.

DHA则是通过消退素等物质发挥作用。

DHA does that through dissolvants and stuff.

这样一来，由于炎症进入大脑并影响血清素释放的情况减少了，更多的血清素就能被释放出来，对吧？

And this then helps more serotonin be released because you're not having so much inflammation getting into the brain and affecting serotonin release, right?

这是一种机制。

That's one mechanism.

另一个机制是，DHA本身被证明是一种非常重要的脂肪酸，构成许多细胞膜，包括我们神经元的细胞膜。

And then another would be, well, DHA itself has been shown it's a very important fatty acid that makes up cell membranes, many cell membranes, including in our neurons.

正如你非常清楚的，安德鲁，受体和转运蛋白的结构与功能——这些位于细胞表面、包括神经元上的膜结合蛋白——会受到细胞膜流动性的影响，也就是细胞膜的刚性和流动性。

And as you very well know, Andrew, the structure and function of receptors of transporters, these membrane bound proteins on the surface of our cells, including neurons, are affected by the membrane fluidity, you know, like how rigid and how fluid the cell membrane is.

DHA在其中发挥着作用。

And DHA plays a role in that.

例如，在动物研究中，如果让动物缺乏DHA，它们的血清素受体和多巴胺受体都会受到影响，因为这些受体的结构会因细胞膜流动性而改变。

And so, example, in animal studies, if you make an animal deficient in DHA, their serotonin receptors, dopamine receptors, they're affected because the structure of them is affected through the fluidity of the membrane.

一些针对仔猪和啮齿动物的研究表明，在胎儿大脑发育期间摄入磷脂形式的DHA，大脑中获得的DHA量可高达普通摄入的十倍。

There's been some animal studies in piglets and rodents as well showing that consuming phospholipid DHA during fetal brain development, like, gets way like 10 times more DHA than the brain.

如果你每天补充两到四克鱼油，其实你摄入的本来就是磷脂形式的DHA，因为你的身体会自行合成它。

If you're supplementing with your two to four grams of fish oil, I mean, that you're gonna get phospholipid form anyway, because your body's gonna make it.

长期以来，我们都知道有一些方法可以改善我们的睡眠。

We've known for a long time that there are things that we can do to improve our sleep.

其中包括服用一些物质，比如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及一些不太为人所知的物质，如藏红花和缬草根。

And that includes things that we can take things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root.

这些成分都有临床研究支持，能帮助你更快入睡、保持睡眠，并醒来后感觉更清爽。

These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed.

我很兴奋地告诉大家，我们的长期赞助商AG1刚刚推出了一款新产品——AGZ，这是一款专为改善睡眠、让你醒来后神清气爽而设计的夜间饮品。

I'm excited to share that our longtime sponsor AG1 just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed.

在过去的几年里，我与AG1团队合作，共同研发了这款新的AGZ配方。

Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.

它包含了最有效的助眠成分，并以精确的配比融合在一种易于饮用的混合剂中。

It has the best sleep supporting compounds in exactly the right ratios in one easy to drink mix.

这消除了你在面对纷繁复杂的助眠补充剂市场时，需要自行摸索合适剂量和组合的复杂性。

This removes all the complexity of trying to forge the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you.

据我所知，AGZ是目前市场上最全面的助眠补充剂。

AGZ is to my knowledge, the most comprehensive sleep supplement on the market.

我通常在睡前30到60分钟服用。

I take it thirty to sixty minutes before sleep.

顺便说一下，味道非常好。

It's delicious by the way.

它极大地提升了我睡眠的质量和深度。

And it dramatically increases both the quality and the depth of my sleep.

我既从主观的睡眠体验中感受到，也因为我一直在追踪我的睡眠数据。

I know that both from my subjective experience of my sleep and because I track my sleep.

我期待每个人都能尝试这款全新的AGZ配方，享受更好睡眠带来的益处。

I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep.

AGZ有巧克力味、巧克力薄荷味和混合浆果味三种口味。

AGZ is available in chocolate, chocolate mint, and mixed berry flavors.

正如我之前提到的，它们都极其美味。

And as I mentioned before, they're all extremely delicious.

在三种口味中，我最喜欢的应该是巧克力薄荷味，但我其实都很喜欢。

My favorite of the three has to be, I think chocolate mint, but I really like them all.

如果你想尝试AGZ，请前往drinkagz.com/huberman获取特别优惠。

If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer.

再次提醒，网址是drinkagz.com/huberman。

Again, that's drinkagz.com/huberman.

所以我们有这些植物化合物，还有Omega-3脂肪酸，比如EPA和DHA，然后你提到还有第三个类别。

So we have these plant based compounds, we have the omega-3s, so EPA DHA, and then you mentioned there's a third category.

你会把哪些食物或补充营养素归入第三个类别，它们能真正促进大脑或身体健康？

What would you place in your third category of foods or supplement based nutrients that brain and or body health can really benefit from?

我认为最明显的就是维生素D。

I mean, I think the most obvious would be vitamin D.

美国70%的人群维生素D水平不足，整个美国都是这样。

Seventy percent of The US population has inadequate vitamin D levels, seventy of the whole US.

太惊人了。

Amazing.

这意味着每个人都是如此。

So this is everyone.

因此，我认为不足的水平被定义为低于每毫升30纳克。

And so I think that insufficient levels defined as less than thirty nanograms per milliliter.

这个标准是由内分泌学会定义的。

And that's sort of defined by the Endocrine Society.

有许多关于全因死亡率的研究荟萃分析表明，维生素D的理想水平在每毫升40到60纳克之间。

There's been a lot of different meta analyses of all cause mortality studies where vitamin D levels are really seem to be ideal between forty to sixty nanograms per milliliter.

所以，本质上，维生素D是一种类固醇激素，意味着它实际上会与受体结合，而该受体会与视黄醇受体形成二聚体。

So basically, the point is that vitamin D is a steroid hormone, meaning it actually binds to a receptor and another receptor dimerizes with it, the retinoid receptor.

这个复合物会进入细胞核，那里是你的DNA所在的位置。

And that complex goes into the nucleus of a cell where your DNA is.

它会识别称为维生素D反应元件的DNA小序列。

And it recognizes little sequences of DNA called vitamin D response elements.

它们被称为VDREs。

They're called VDREs.

它们是特定的DNA序列，这个与维生素D受体结合的复合物进入后能识别这些序列，从而激活一大批基因，同时抑制一大批基因。

They're specific sequences of DNA that this complex bound with the vitamin D receptor goes inside and recognizes and turns on a whole host of genes, turns off a whole host of genes.

这可是非常重要的事情。

I mean, is important stuff.

它会刺激哪些具体的东西？

What sorts of things is it stimulating?

好的。

Okay.

首先，它调控着超过5%的人类蛋白质编码基因。

So first of all, it's regulating more than 5% of the protein encoded human genome.

我2014年发表的一项重要研究发现，VDREs与色氨酸羟化酶2有关。

One of the important things that you'll find interesting that I published on back in 2014 was that the VDREs and tryptophan hydroxylase two.

对于听众来说，色氨酸羟化酶是一种将色氨酸转化为血清素的酶。

So for people listening, tryptophan hydroxylase is an enzyme that converts tryptophan into serotonin.

色氨酸是一种我们从食物中获取的氨基酸。

So tryptophan is what we an amino acid that we get from our food.

你在肠道中将色氨酸转化为血清素，但大脑中也会进行这一转化。

You convert tryptophan into serotonin in the gut, but you also do it in the brain.

然而，血清素无法穿过血脑屏障。

However, serotonin does not cross the blood brain barrier.

因此，色氨酸必须进入大脑，然后在大脑内将其转化为血清素。

So tryptophan has to get into your brain, and then you have to convert it to serotonin in your brain.

嗯，大脑中负责这一过程的酶叫做色氨酸羟化酶2，它由维生素D激活。

Well, the enzyme that does that in your brain is called tryptophan hydroxylase two, and it's activated by vitamin D.

但大多数人，我的意思是，它在调节我们的免疫细胞和免疫系统。

But most people I mean, this is regulating our immune cell, immune system.

它还在调节我们的血压、水分潴留，还有骨骼，当然，还有稳态，超过5%。

It's regulating our blood pressure, you know, all that water retention, you know, I mean, bone, of course, homeostasis, 5%, more than 5%.

我的意思是，我没法告诉你具体有多少。

I mean, I can't tell you like so much.

人们应该从什么剂量开始考虑补充D3呢？

Where and what is a good starting range for people to think about D3 supplementation?

还有，哪些食物可以增加D3？

And again, foods that can increase D3?

因此，维生素D3是补充它的良好方式。

So vitamin D3 is a good way to supplement with it.

他们的维生素D2则来源于植物。

Their vitamin D2 would be a plant source.

你经常会在牛奶等食品中发现添加了维生素D。

You often find it fortified in like foods like milk.

是的，维生素D在脂肪鱼中天然存在一些，但你不可能通过吃鱼来纠正维生素D缺乏。

Yeah, vitamin D is naturally to some degree in fatty fish, but you're not gonna correct a deficiency with eating fish for your vitamin D.

你要么通过晒太阳、在合适的地区、获得足够的阳光并处于合适的年龄来纠正它。

Like you're either gonna correct it with sun exposure, being in the right area, having the right amount of sun and being the right age.

因为随着年龄增长，你的皮肤合成维生素D3的效率会变得非常低。

Because as you get old, you become very inefficient at making vitamin D3 in your skin.

已经有很多这样的孟德尔随机化研究。

There've been a lot of these Mendelian randomization studies.

这些研究中，科学家会观察那些携带某种基因常见变异的人群，这种变异在人群中占比略高于百分之一。

So these are studies where scientists will look at people that have these common variations of a gene that's a little more than one percent of the population.

这并不是一种随机突变。

So it's not a random mutation.

实际上，它在相当大比例的人群中普遍存在。

It's actually found in a sizable percent of the population.

很多时候，他们会研究那些也涉及SNP的基因，这些SNP基本上影响维生素D前体转化为D3，或D3转化为25羟基维生素D，或转化为活性类固醇激素（即1,25二羟基维生素D）。

A lot of times they'll look at genes that are also involved in SNPs that basically make the conversion of vitamin, either vitamin D precursor into D3 or in D3 into twenty five hydroxy vitamin D or into the active steroid hormone, which is 125.

所以你根本不是在看维生素D的水平。

So you're not looking at vitamin D levels at all.

你只是在看SNP本身。

You're looking at just the SNPs.

你知道，如果他们携带这些基因，他们的维生素D水平就会偏低。

And you know if they have it, they have low vitamin D.

人们是随机携带这些基因的。

People randomly have these genes.

这并不意味着他们的健康状况完全正常。

And it's not like there's no health status.

因此，这些孟德尔随机化研究发现，那些无法将维生素D转化为25羟基维生素D前体的人——这通常是人体内最稳定的维生素D形式——

So these Mendelian randomization studies have found that people that can't convert into the precursor, the twenty five hydroxyvitamin D, which is usually what's It's the most stable form of vitamin D in the body.

如果他们无法完成这一转化，其全因死亡率会更高。

They have a higher all cause mortality if they can't do it.

所以那些没有这种基因的人，全因死亡率较低。

So people with that don't have it have a lower all cause mortality.

他们的呼吸系统相关死亡率较高。

They have a higher respiratory related mortality.

他们的癌症相关死亡率较高。

They have a higher cancer related mortality.

他们也更容易患上多发性硬化症。

They also are more likely to get multiple sclerosis.

这些研究都是通过孟德尔随机化完成的。

This has all been done with Mendelian randomization.

因此，这充分强调了检测你的维生素D水平并积极采取措施的重要性。

And so it really does hammer home the importance of measuring your vitamin D levels and being very proactive about that.

我的意思是，你可以在任何地方做这项检测。

I mean, you can get it done anywhere.

你的医生就可以为你做。

Your doctor will do it.

你让他们去做就行了，你知道的。

You ask them to do it, you know.

所以从补充的角度来看，如果你没有那些SNP，通常服用1000 IU的维生素D会使血液水平升高约5纳克/毫升。

So supplementation wise, typically, if you don't have one of those SNPs, for the most part, taking one thousand IUs of vitamin D will raise blood levels by around five nanograms per milliliter.

假设你缺乏维生素D，血液水平是20纳克/毫升，你想达到40。

So let's say you're deficient, you're twenty nanograms per milliliter, and you want to get to 40.

那你至少需要4000 IU。

You're going to need at least four thousand IUs.

那么对于那些固执己见、不愿检测维生素D水平，只是说‘我就随便吃点D3’的人呢？

So for people who are going to be stubborn and not get their D levels tested and simply say, Oh, I'll just take some D3.

这合理吗？

Is that reasonable?

对大多数人来说，每天补充1000到5000 IU是相对安全的。

A thousand to 5,000 I use for most people will be reasonably safe.

如果我们查阅文献，科学证据表明，要通过维生素D3补充达到引起高钙血症——这是高剂量补充的主要担忧——是非常困难的。

If we look at the literature, the scientific literature, it is extremely hard to get like hypercalcemia, which would be the major concern with really high levels of vitamin D3 supplementation.

我的意思是，我们需要每天摄入数十万IU，持续很长时间。

I mean, we're talking like hundreds of thousands of IU a day for a long time.

顺便说一下，已经有一些研究关注了维生素D缺乏的人群。

And by the way, there have been studies looking people that are deficient in vitamin D.

在这种情况下，非裔美国人每天服用4000 IU的维生素D补充剂，以将他们的水平恢复到充足范围。

In this case, it was African Americans that were given a four thousand IU a day vitamin D supplement to bring them back to sufficient levels.

这是一项比我希望的要小的研究，但它使他们的表观遗传衰老逆转了大约三年。

And this a smaller study than I would like, but it reversed their epigenetic epigenetic aging by like three years.

因为再次强调，它是一种激素，调控着超过5%的人类蛋白质编码基因组。

Because again, it's a hormone, it's regulating more than 5% of your protein encoding human genome.

所以，如果我正在服用维生素D3，我仍然需要到户外晒太阳，对吗？

So if I'm taking vitamin D3, I still need to get out into the sun, correct?

当然。

Absolutely.

好的。

Okay.

好的，我们已经讨论了这些植物化合物、Omega-3和D3，你认为还有哪些补充剂或食物中的成分对大脑或身体健康特别有益吗？

Okay, so we've talked about these plant based compounds, the omega-3s and D3, is there anything that to supplement based or food based compounds that you think are especially useful for brain and or body health?

我认为镁也很重要。

I do think magnesium is important in there as well.

我的意思是，你知道，大约有百分之四十的美国人口摄入的镁不足。

I mean, I think, you know, again, about forty percent of The US population doesn't get enough magnesium.

镁是一种我们本应从饮食中获取的必需矿物质。

It's an essential mineral we're supposed to be getting from our diet.

镁还参与ATP的合成，而ATP是我们细胞的能量货币。

Magnesium is also involved in making ATP, the energetic currency of our cells.

基本上，我们所有的细胞都需要ATP才能运作。

Basically, all of our cells need ATP to do anything.

它还参与ATP的利用以及DNA修复酶的功能。

It's also involved in utilizing ATP as well as DNA repair enzymes.

这些酶负责修复我们DNA的损伤。

These are enzymes that are involved in repairing damage to our DNA.

我个人认为，镁缺乏每天都会造成一种潜移默化的伤害，这种伤害你照镜子是看不到的。

I personally think that magnesium insufficiency causes an insidious type of damage daily that you can't look in the mirror and see.

就像当你缺乏维生素C时，你会觉得牙龈在崩解。

Like when you're deficient in vitamin C, you're like, my gums are falling apart.

我得了坏血病。

I have scurvy.

对吧？

Right?

但你无法看到DNA损伤。

But like you can't see DNA damage.

你看不见它，但它确实在发生。

You can't see it, but it's happening.

它正在我的身体里发生，也正在你的身体里发生。

It's happening right now in my body and it's happening in your body.

这是正常新陈代谢的一部分。

It's happening normal metabolism.

它每天都在发生，你知道的。

It's happening, you know, every day.

但我们能够修复这种损伤。

But we repair that damage.

我们的身体里有被称为DNA修复酶的修复酶。

We have repair enzymes in our body called DNA repair enzymes.

它们需要镁。

They require magnesium.

镁是它们的辅因子。

Magnesium is a cofactor for them.

镁位于叶绿素分子的中心。

Well, magnesium is at the center of a chlorophyll molecule.

叶绿素赋予植物其绿色。

Chlorophyll is what gives plants their green color.

因此深绿色叶菜富含镁。

So dark leafy greens are high in magnesium.

那么，美国有百分之四十的人镁摄入不足，这告诉我们什么？

Basically, what is the forty percent insufficiency in The US tell us?

人们没有吃足够的绿叶蔬菜。

People aren't eating their greens.

他们吃的是包装食品，吃的是加工食品。

They're eating their packaged food, they're eating their processed food.

美国的标准饮食中并不富含深色绿叶蔬菜。

The standard American diet isn't really high in dark leafy greens.

那么羽衣甘蓝，还有其他哪些例子？

So kale, what are some other examples?

羽衣甘蓝、菠菜、瑞士甜菜、彩虹甜菜、罗马生菜。

Kale, spinach, chard, like Swiss chard, rainbow chard, romaine lettuce.

补充镁在高剂量时可能会引起胃肠道不适。

So supplementation with magnesium, it can cause GI distress at like high doses.

我个人喜欢服用大约一百三十到一百三十五毫克。

I personally like to take around one hundred and thirty or one hundred and thirty five milligrams.

这样就不会给我的肠胃造成太大负担。

That way it's not like a huge bolus to my gut.

你可以试试像三和八这样的镁补充剂，它们对肠胃的刺激较小。

You can take like magnesium three and eight for example, and it doesn't affect the gut as much.

我认为苹果酸盐是最好的。

I would say malate would be the best.

这与短链脂肪酸对肠道有益有关。

That has to do with the short chain fatty acids being good for the gut.

我觉得苹果酸盐很棒。

I think malate is awesome.

我总是尽量吃青苹果，它们富含苹果酸。

And I always try to eat green apples, they're really high in malic acid.

哦，原来如此。

Oh, good to know.

还有酸樱桃，酸樱桃的含量也很高

And tart cherries, tart cherries are really high in I'd it as

让我们短暂休息一下，感谢我们的赞助商Function。

like to take a quick break and acknowledge one of our sponsors Function.

去年，我在寻找最全面的实验室检测方案后，成为了Function的会员。

Last year, became a Function member after searching for the most comprehensive approach to lab testing.

Function提供超过100项先进的实验室检测，能全面反映你的身体整体健康状况。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

这些检测结果能为你提供关于心脏健康、激素健康、免疫功能、营养水平等多方面的洞察。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

Function不仅提供超过100项对身心健康至关重要的生物标志物检测，还会分析这些结果，并提供相关领域顶尖医生的专业解读。

Function not only provides testing of over a 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

例如，在我首次使用Function检测时，我发现自己的血液中汞含量偏高。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

Function不仅帮助我发现了这个问题，还提供了降低汞水平的最佳建议，包括减少金枪鱼的摄入。

Function not only helped me detect that, but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption.

我一直在大量食用金枪鱼，同时努力多吃绿叶蔬菜，并补充NAC和乙酰半胱氨酸，这两种物质都有助于谷胱甘肽的生成和解毒。

I've been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetyl cysteine, both of which can support glutathione production and detoxification.

我应该说，通过进行第二次功能检测，这种方法是有效的。

And I should say by taking a second function test, that approach worked.

全面的血液检测至关重要。

Comprehensive blood testing is vitally important.

有许多与您的心理和身体健康相关的问题，只有通过血液检测才能发现。

There's so many things related to your mental and physical health that can only be detected in a blood test.

问题是，血液检测一直非常昂贵且复杂。

The problem is blood testing has always been very expensive and complicated.

相比之下，我对功能检测的简便性以及其成本水平印象深刻，它非常实惠。

In contrast, I've been super impressed by function simplicity and at the level of cost, it is very affordable.

因此，我决定加入他们的科学顾问委员会，并很高兴他们赞助了这个播客。

As a consequence, I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast.

如果您想尝试功能检测，可以访问 functionhealth.com/huberman。

If you'd like to try Function, you can go to functionhealth.com/huberman.

功能检测目前有超过25万人的等待名单，但他们正在为Huberman播客的听众提供提前访问权限。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman podcast listeners.

再次提醒，前往 functionhealth.com/huberman 可获取 Function 的早期访问权限。

Again, that's functionhealth.com/huberman to get early access to function.

你已经多次谈到有意识地进行冷暴露。

You've talked a lot about the use of deliberate cold exposure.

关于寒冷，你认为哪种活动或刺激是合理且特别有效的呢？

What sort of activity or stimulus do you think is a reasonable and particularly potent one to use in terms of cold?

今天我做了三分钟、49华氏度的冷浴。

So today I did three minutes at 49 degrees Fahrenheit.

我有一个冷水浴缸。

I have a cold tub.

我确实在要做播客、做演讲或感到焦虑时会进行冷暴露。

I definitely do cold when I'm gonna do a podcast, when I'm gonna give a talk or when I'm anxious.

我感觉很好。

I feel good.

我感觉更专注了，这就是我通常在任何公开演讲前都进行冷暴露的原因。

I feel more focused, which is why I usually do it before any type of public speaking.

你所报告的情绪提升效果，几乎肯定是由于多巴胺缓慢上升但显著升高，并持续数小时的结果。

So the mood enhancing effects that you report, those are almost certainly a consequence of having slowly elevating, but significantly elevated dopamine that goes on for hours.

这几乎是多巴胺的理想状态，因为大多数其他方式，比如阿得拉尔、利他林、一杯咖啡或运动前饮料，都会导致肾上腺素和多巴胺急剧飙升，随后又大幅回落。

That's almost a dreamlike profile for dopamine, because most everything else like an Adderall, a Ritalin, a cup of coffee and a workout drink or pre workout drink or something is going to give you a big spike in adrenaline and dopamine and a big crash.

但不频繁进行冷暴露的优势在于，你还没有产生冷适应。

But the advantage of not doing it too often is that you're not cold adapted.

现在，要真正实现冷适应是非常困难的。

Now it's very hard for anyone to get truly cold adapted.

有些人开始期待寒冷的到来。

Some people start to look forward to the cold.

我认为他们期待的是寒冷之后的那种多巴胺激增的感觉。

And what I think they're looking forward to is the feeling afterward, that dopamine rush.

但如果你已经适应了寒冷，那么这种效果确实会减弱。

But if you get cold adapted, then it certainly blunts some of the effect.

但我希望实现冷适应，因为这意味着我的脂肪组织中会有更多的线粒体，甚至肌肉中也可能如此，这一点已有研究证实。

But I want to be cold adapted because that means I have more mitochondria in my adipose tissue and perhaps even muscle like that's been shown.