与Therese Huston博士一起提升记忆力、学习与思维的简单方法

欢迎来到《快速大脑》，这是为忙碌人士准备的脑力提升小技巧，帮助你们学得更快、成就更多。我是你们的教练吉姆·奎克。解放你的思维。想象一下，如果我们能发挥大脑100%的潜能会怎样？我当时并非亢奋或亢进，只是头脑异常清醒。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick. Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high, wasn't wired, just clear.

我清楚自己该做什么以及如何去做。我精通功夫。展示给我看。欢迎回到《快速大脑》，我是主持人兼大脑教练吉姆·奎克。

I knew what I needed to do and how to do it. I know kung fu. Show me. Welcome back, Quick Brain. I am your host and your brain coach, Jim Quick.

今天我们将深入探讨最重要的话题之一：你该如何运用自己的大脑？它是如何运作的？在这个日益要求心智能力的时代，你如何让它更敏锐、更果断、更具韧性。今天的嘉宾是博士——

Today, we are diving into one of the most important conversations that we can have. How do you use your brain? How how does it work? How can you use it to be sharper, more decisive, more resilient in a world that really demands more from your mind every single day. And my guest today is Doctor.

特蕾莎·休斯顿，认知科学家，也是这本《锐化思维》的作者。我强烈推荐大家购买，书中通过14种简单方法教你用脑科学改善生活。所以这注定是场有趣的对话。她将向我们展示：通过调整生活方式、思维方式、选择与反应模式，就能显著提升思维清晰度、自信心和创造力，而且不会让人精疲力竭。准备好重写你的人生篇章吧，特别是关于大脑的部分——记住你才是大脑的驾驶员。

Therese Houston, a cognitive scientist and the author of this book, Sharp. I highly recommend you get your copy, 14 simple ways to improve your life with brain science. So you know this is gonna be a fun conversation. She's here to show us how these small shifts in how we live, how we think, you know, what we choose, how we respond can radically upgrade our mental clarity, our confidence, and our creativity, and hopefully doing this in a way where we don't feel exhausted and and burnt out. So get ready to rewrite your story, whatever chapter you're in, especially around your brain, that you're the pilot of your brain.

你不必做乘客，因为我们知道大脑并非固定不变，它具有可塑性。今天我们就将证明这一点。现在有请休斯顿博士登场！

You don't have to be the passenger because we know it's not fixed. It's flexible. And today, we're gonna prove it. So let's jump in. Welcome to the show, doctor Houston.

噢，非常感谢你，吉姆。我关注你的节目很久了，能来做客真是荣幸。

Oh, thank you so much, Jim. I've been a fan of your show for quite a while now, so what a treat to be here.

在提升大脑功能方面，有没有某个特别突出的误区，或是你希望人们戒除的某种习惯？

Is there one myth that kind of stands out for you or or one habit that you wish people would unlearn when it comes to improving their brain and how it functions?

我认为人们执着的一个误区是，多任务处理能让你更高效。事实上，我尤其常听到女性炫耀自己比男性伴侣更擅长多任务处理。这其实很讽刺，因为神经科学对此有明确结论——多任务处理有害无益。首先，它会将你主要任务的大脑活跃度降低约37%。可能有人会想：‘特蕾莎，也许我效率更高呢？’

I think I think the myth that people cling to is that multitasking makes you more effective and more efficient. In fact, I've I've heard, particularly women will will brag about how they're better multitaskers than, you know, their their male partners. And it's it's one of these funny things because the the neuroscience is really clear on this, and that is that multitasking is bad for you. First of all, it reduces brain activity by about 37% for whatever the main task is that you're trying to do. And that and some people might be thinking, oh, but, Therese, maybe I'm more efficient.

多任务处理时错误率会上升近50%。大脑活跃度降低意味着无法有效运用脑力，同时犯错更多。若是重要任务，显然你不想增加失误。我在研读相关研究时最担忧的是：频繁多任务处理者日后想要深度集中注意力时会更加困难。对吧？

Errors go up by almost 50% when you multitask. And so so you've got reduced brain activity, so you're not using your brain as effectively as you could, and you're making more mistakes. And if it's an important task, obviously, you don't wanna make more mistakes. The the thing that I found most concerning when I was reading the research on this is that people who multitask a lot will, as a result, find it harder to focus deeply later when they want to focus. Right?

你或许觉得：‘今天下午不得不进行一两小时的多任务处理，毕竟事务繁杂，短信不断，必须来回切换’。但等到你说‘现在可以专心了’的时候，实际会更难集中。所以我现在的座右铭是：单线程，单线程，单线程。

So you might be thinking, well, I just have to I just have to multitask for an hour or two this afternoon because, you know, I have I have so much to do, and I keep getting all these texts, and I just need to pivot back and forth. It will be harder later when you say, okay. Now I can really focus. It will actually be harder to do. So my my motto right now is single task, single task, single task.

我知道这很难。当我难以专注时，有时会设置计时器——用手机设定20分钟，这期间只做一件事，绝不中断。令人惊讶的是，这样的小小馈赠能让我更高效深入地投入工作。

And I know that's hard, but if you can like, one of the things I'll sometimes do when I'm having trouble single tasking is I'll set a timer. I'd set it on my phone, and I'll set it for twenty minutes, and I'm just gonna do one task for twenty minutes. No interruptions. It's amazing how much more effective and deeper into the work I can get when I take that little little give myself that gift of single tasking.

确实。20分钟能完成很多事。我们的听众处于不同人生阶段，我很好奇你的研究中年龄如何影响认知功能——专注力、创造力、思维过程、记忆能力。这些会变化吗？

Yeah. We could do so much in twenty minutes. Our audience ranges in ages and stages, of life. And I'm just curious with your research how age matters when it comes to cognitive functions and our focus, our creativity, our thinking process, our ability to remember. Does it change?

无论是研究数据还是你早年与晚年客户的咨询经验，人们在哪个阶段更出色？青年还是晚年？或许我们可以分享些见解或方法，帮助应对不同人生阶段。

Have seen research or your personal experience working with clients earlier in life and later in life? Where have we seen people excel? Maybe early in life or later in life. Maybe we could share an insight or an instruction where we could apply apply to navigate the seasons.

说得好。我们来快速比较25岁与55岁的大脑。你可以根据自身情况对应这个连续区间。25岁左右（或青少年晚期到二十出头）时，你的信息处理速度极快——快速思考能力在二三十岁时达到巅峰，心理学家称之为流体智力。

Nicely said. Well, let's let's do a quick comparison of the 25 year old brain compared to the 55 year old brain. And you you know, you could put yourself wherever you are on that continuum. At 25 and or in your teens, but in your early to mid twenties, you're gonna have incredibly quick processing speed. So your ability to think quickly is gonna be at its peak in your in your twenties, early thirties, and that's called fluid intelligence is is what psychologists would call it.

正是这种吸收新信息、解决新问题的能力，明白吗？比如在一个团队中，当你们试图弄清楚公司如何适应所有这些人工智能创新时，年轻人可能更快解决这个问题，因为他们思维敏捷——这并不是说年长者被技术压垮了。

It's this ability to absorb new information, solve new problems. You know? So if you're on a team and you're trying to figure out, okay, how does our company adapt to all these new AI innovations? Someone who's younger is probably going to be quick to solve that problem because they're quick thinkers, and that's that's not because someone who's older is is overwhelmed by the technology. No.

随着年龄增长，我们的思维速度确实不如二十多岁时那么快。这就是25岁大脑的重大优势之一。不过55岁的大脑也有其优势。首先有个坏消息：40岁后，我们每十年会丧失约5%的前额叶皮层和海马体。40岁时你可能感觉不到。

They as you get older, we just don't tend to think as quickly as we did when we were in our twenties. So that's one of the big advantages, for the 25 year old brain. There are, however, advantages to the 55 year old brain as well. So the first the bad news is is that we lose about 5% of the prefrontal cortex and the hippocampus every decade after 40. So you might not feel it at 40.

甚至50岁时也可能察觉不到，但到了60岁，你往往会开始感觉：'啊，我正努力回想某人名字却怎么也想不起来'。这部分源于海马体和前额叶皮层的衰退，它们本应协助工作记忆和回忆能力。但衰退中也有优势——这就是55岁的代价。好消息是：你会拥有更多所谓的晶体智力。

You might not even feel it at 50, but often at 60, you begin to feel like, oh, I'm trying to think of someone's name, and it's just not coming to me. Part of that sloth of the hippocampus and the prefrontal cortex, which are gonna help you with working memory and the ability to recall things. But there are some advantages. So that's the downside of being 55. But one of the good pieces of news is that what you have more of is something called crystallized intelligence.

流体智力在二十多岁时达到顶峰，而晶体智力则在五六十岁时达到巅峰——这是你识别模式的能力，即调用经验的能力。年轻人或许觉得年长者总爱援引往事很烦人，但正因见过无数场景，五六十岁时模式识别能力才开始登峰造极，你能整合这些信息。

So we had fluid intelligence peaks in your twenties. Crystallized intelligence is peaking in your fifties and sixties, and that is your ability to recognize patterns. So drawing upon experience. And so it might seem if you're younger, thinking, oh, it is so annoying that people will often refer back to other things. But their ability to notice patterns is at a beginning to peak in your fifties and sixties because you have seen so many different things and you're able to pull and synthesize that information.

这无疑是好消息：当20岁的同事提出'这是我们应对AI挑战的方案'时，55岁的成员可以说：'根据以往重大变革的经验，这些方法有效，那些则不行'。这种贡献既独特又极具价值。

So that's great news because maybe it's the 20 year olds who are saying, okay. Here's how we can adapt to AI and all the challenges it's bringing to our group or our organization. But the 55 year old in the group can say, okay. Well, when we've made big changes before, here's what I've noticed has worked, and here's what I've noticed hasn't worked. And that's gonna be a contribution that they can make that's gonna be unique and highly valued.

这两者构成了职场光谱的两端。那么如何在不同年龄优化自己？年轻人的挑战在于懂得如何利用快速思维，设定明确目标会大有裨益——不必是终身目标，而是厘清当下如何运用能力并保持专注。

So those those would be two ends of kind of the continuum, at least within the workforce. Now how can you, optimize at different ages? So one of the challenges when you're younger is, you know, knowing how to to capitalize on that fast thinking. And so being having really explicit goals can be very helpful. It doesn't mean that has to be your goal for the rest of your life, but your goal for right now and getting clarity on the way that you want to, you know, use your use your abilities for the day and getting focused.

对年长者而言，关键是保持充足运动。这是重获神经元的途径之一——海马体可以新生神经元，前额叶皮层虽不能新增神经元但能增强连接。有氧运动尤其有效。如果膝盖不允许像从前那样跑步或打篮球，就寻找其他有氧运动方式。

When you're older, one of the things that can be really helpful is to make sure you're still doing a lot of exercise. One of the ways to gain neurons back, in both feet, you can gain neurons back in the hippocampus. In the prefrontal cortex, we don't add neurons as adults, but we can add more connections. And exercise is particularly aerobic exercise is one of the best ways to do that. So if, you know, maybe your knees aren't allowing you to run or play basketball the way that you used to, but find some other form of aerobic activity.

也许是游泳，也许是尊巴课程。找到骑行的乐趣。找到能让心率提升并持续保持的活动，而不仅仅是零星的锻炼。这已被证明是恢复神经元、在海马体中建立脑储备的最佳方式之一。

Maybe that's swimming. Maybe that's a Zumba class. Find cycling. Find something that can get your heart rate up and sustain it up, beyond the just the exercise snacks. And that's that's demonstrated as one of the best ways to gain neurons back, build brain reserves in your hippocampus.

是的。我发现通常对心脏有益的事物对大脑也有益。我们许多听众是我们的加速学习、阅读和记忆提升课程的学生。在《Sharp》一书中提到了情绪调节的话题。情绪调节对学习有多重要？

Yeah. I found that generally what's good for your heart is gonna be good good for good for your head. A lot of a lot of our listeners, they're students of ours for our accelerated learning, reading, memory improvement programs. The topic was brought up in Sharp about emotional regulation. How important is emotional regulation to learning?

情绪调节能否在某种程度上让我们更有效率、更敏锐？

And can emotional regulation, in a way make us more effective, more, more sharper?

绝对可以。有两点。首先，大家都有过这样的经历：某件事让你生气，你不断在脑海中重演，为自己辩解他人的行为有多么过分，然后你会发现很难专注于新出现的事物。你难以专注于与他人的对话，或难以集中精力完成学业。你试图学习，但脑海中却不断重复那个让你愤慨的事件。

Absolutely. So two things. First, everyone can relate to the experience of you've had something that made you angry, and you just keep replaying the experience and justifying to yourself how outrageous someone else's behavior was, and you find then it very hard to be present for new things that are coming your way. You find it hard to be present for the conversation that you're having with someone else, or you find it hard to now focus on your schoolwork. You're trying to learn something, and you're just repeating that offense in your head of of what happened and how indignant you feel.

我们都经历过这种情况。这确实很棘手。这就是你在情绪调节上遇到困难的表现，尽管你可能不这么认为。

Okay. That we've all been there. That's really tricky. That's a case where you're having trouble regulating your emotions. You may not think of it that way.

你可能会想，我只是在解释为什么这件事让我如此不安，但这实际上阻碍了你的思考和专注能力。有明确研究表明，工作记忆能力强（即能同时记住多件事物）的人，情绪调节能力也强。但具体机制尚不明确。起初人们认为可能是相同的大脑机制，但后来证明并非如此。目前的假设认为可能与注意力有关——你是否能将注意力引导到想要的地方？我认为这是一个非常有用的见解。

You may think, well, I'm I'm justifying, Therese, you know, why this was so upsetting to me, but it's getting in the way of your ability to think and focus. And there's, clear research indicating that people who have high working memory, which is your ability to, you know, maintain multiple things in memory at once, people who have high working memory also have high abilities with emotional regulation. But they don't know exactly what's going on there. At first, they thought maybe it was the same brain mechanisms, but that's subsequently been shown not to be the case. But there's something about right now, the current hypothesis is maybe it's about focus.

神经解剖学家吉尔·博尔特·泰勒（据信在印第安纳大学工作）提出一个观察：当某件事引发情绪波动时，存在约90秒的规则。在这90秒内，化学物质大量分泌，你会感到愤怒或恐惧。而大约90秒后，这些化学物质大部分会从你的系统中清除。

Are you able to direct your attention where you want it to go? And so I think that's a really helpful insight. Jill Bolt Taylor is a neuroanatomist, I believe, University of Indiana, and she makes the observation that when something is emotionally agitating, there's about she calls it the ninety second rule. You have about ninety seconds where there's a flood of chemicals and you're angry or you're afraid. And after about ninety seconds, those chemicals are cleared for the most part from your system.

到了那个时刻，如果你仍然感到愤怒或恐惧，那是因为你给自己讲的故事。这时就需要情绪调节了。在经历令人沮丧的事情几分钟后，你是否还在反复琢磨？是否在重新解读它？你最近有位嘉宾谈到他损失了一大笔钱的经历，当时他深受打击。

And at that point, if you're still angry or afraid, it's because of the story you're telling yourself. And that's where emotional regulation comes in. A couple of minutes after whatever the upsetting experience was, are you ruminating on it? Are you reframing it? You know, you had a recent guest on who was talking about an experience he had where he was he'd lost so much money, and he was devastated by it.

但一两天后他突然意识到：等等，这反而能让我上演最精彩的东山再起。我非常欣赏这种态度。明白吗？这就是最顶级的情绪调节。

And then he, a day or two later, he realized, wait. This is I can have the biggest comeback ever. And I love that. Right? That's emotion regulation at its finest.

心理学家称之为认知重评，其实就是重新构建情境：我该如何以不同角度看待这件事？这并不意味着问题对你不再重要，而是说明你在智慧地运用自己的精力。

And so if you can find a way to it's called cognitive reappraisal from psychologists, but just reframe the situation. How do I wanna think about this differently? It it doesn't mean that the issue doesn't matter to you. It just means you're being smart about how you're using your energy.

我觉得很多听众都在与拖延症作斗争。对吧？因为恐惧而推迟某事，或者自我破坏。我在想，能否帮助听众在面对任务时提升效率和专注力，而不是退缩拖延？

Where I think a lot of listeners struggle with, procrastination. Right? Putting something off because of dread, you know, or self sabotaging. So I'm just thinking about, is it possible to increase our listeners' productivity and focus when they need to tackle something instead of them backing off and procrastinating? You know?

我知道这个话题足够单独做一期节目。你对拖延症有什么看法？人们总是推迟那些真正需要完成的事情。

And I know this could be a whole episode on onto its own. What what are your thoughts around procrastination? People are putting things off that they really need to do.

是的。书中专门有一章叫《成就更多》讨论这个问题，虽然是关于效率的章节，但我更关注成就本身。从神经科学角度，你需要激活的大脑区域是右侧——这个术语有点拗口——右侧背外侧前额叶皮层，位于右脑区域。

Yes. So there's a whole chapter in the book on that called accomplish more. It's really a productivity chapter, but I like to focus focus on accomplishment. So in terms of the neuroscience, one of the brain areas that you want to bring online is the right, this is gonna be a mouthful, but the right dorsolateral prefrontal cortex. So that would be on the right side.

具体位置大概在太阳穴右上方。这个区域就像大脑里的'手指 wagging'（说教）区域。你可以想象成老电影里，一个肩膀站着善良天使，另一个肩膀站着恶魔，这个区域就相当于那个善良天使。

It would be, you know, kind of here above your temple on the right side. And it's like your finger wagging area of your brain. And so it's yeah. Or you can think of it in, like, those old movies where you've got the good angel on the one shoulder, the demon on the other. It's like the good angel.

它就像在说，你必须这么做。来吧，我知道你不愿意，但你必须去做。所以背外侧前额叶皮层会促使你去做那些你知道应该做的事。你正感受到内心的冲突。

It's it's saying, you've gotta do this. Come on. I know you don't want to, but you've got to. So the dorsolateral prefrontal cortex will get you to do the things you know you should do. You're feeling conflict.

但如果它被激活，你更有可能去做那些明知该做的事。它某种程度上会推动你完成'应该做的事'。虽然可能有多种方法，但研究显示其中一种能增强该区域活动的方式，是想象完成任务的过程。不要想象最终成果，不要想象完成时的样子。

But if it's activated, you're more likely to do the thing you know you should be doing. It's kind of gonna get you to do the shoulds. And one there's probably multiple ways, but one of the ways that has been studied to increase activity there would be to picture the process of getting something done. So don't picture the end product. Don't picture being done.

比如，如果你需要坐下来写点东西——可能是论文，可能是工作提案——就想象自己这样的场景：好的，我要端着茶杯或咖啡坐下来，打开笔记本电脑，取出研究需要的文档，然后打开Word。

Picture if for if, for instance, you need to sit down and write something. Maybe it's a paper. Maybe it's a a proposal for work. Picture yourself, okay. I'm a sit down with my cup of tea or my cup of coffee, and I'm opening up my laptop, and I'm bringing getting out the documents that I'm gonna need for my research and, opening up words.

当你想象这些枯燥的步骤时，研究发现这会激活多个脑区。但最主要激活的区域正是右侧背外侧前额叶皮层。因此，比起想象结果，人们想象过程时效率更高。这方法看似无聊、不够光鲜，但对提升效率非常有效。

So you're you're picturing these boring, boring steps, and researchers find that this activates a bunch of brain areas. But one of the areas that it most activates is it activates this right dorsolateral prefrontal cortex. And as a result, people get more done when they picture the process than when they picture the outcome. And so it's kinda boring. It's unglamorous, but it's highly effective in helping you get more done.

专注于过程本身。

Focusing on on the process.

专注于过程。

On the process.

这才是你能掌控的，对吧？结果未必总能控制，但你永远可以掌控过程。就像设计东西时——虽然没有什么事情是完美的，对吧？

And that's the thing you could control. Right? You can't always control the outcome, but you could always control the the the journey. If you were to design, like not that anything's ever perfect. Right?

这始终是个进步的过程。但如果你要设计一个对你而言完美的大脑日，可能是早晨或晚上的例行活动，或是中间穿插一些大脑休息时间，你知道，为了达到最佳的清晰度，你会想为我们的听众重点强调哪些事情呢？

It's always progress. But if you were to design, like, a perfect brain day for you, maybe a morning routine or evening routine or something in the middle with brain breaks, you know, for maximum clarity, what were some what would be some of the things you'd wanna highlight for our listeners?

当然。我很喜欢这个问题，我想提供一些随着一天推进你可以做的不同事情。我会从早晨开始，先喝一杯茶。我猜我们可能有很多咖啡爱好者，但茶含有一种叫做L-茶氨酸的氨基酸加上咖啡因，这能帮助你集中注意力。

Sure. That I love this question, and I wanna offer a couple of different things you could do as the day progresses. So I'd start off the morning, have a cup of tea. I I we probably have a lot of fans of coffee, but, tea contains something called another amino acid L theanine plus caffeine, and and that gives you focus. Yeah.

所以它还能帮你避免分心。我会以一杯茶开始一天。然后我会去快步走十分钟。正如你所说，对心脏有益的事情也对大脑有益。这是让你投入的好方法，特别是如果外面很冷的话。

So and it helps you avoid distractions. So I'd start off the day with some tea. Then I would go for a brisk walk, just ten minutes. Again, you know, you've already said how things that are good for the heart are good for the brain. That's gonna be a good way to get you engaged, particularly if it's cold outside.

这会提高你的多巴胺水平。所以快步走十分钟，晒晒太阳。然后我会吃一顿高蛋白早餐，因为这有助于你的多巴胺水平。假设之后你需要集中注意力，快到午餐时间了，你暂时不能休息，但你知道需要更多专注力。

That's gonna increase some of your dopamine levels. So go for a brisk, you know, just a ten minute walk, get some sunlight. Then I'd have a high protein breakfast because that's gonna help you out with your dopamine levels. Let's say then you need some focus. It's getting close to lunchtime and you're you're you don't you can't break right away, but you know you need more focus.

我会戴上双耳节拍音乐。对吧？这会帮助你在午餐前集中注意力。午餐时，如果你能出去做些有氧运动——我知道很多人像我过去多年一样，直到下班后才做有氧运动。

I'd put on those binaural beats. Right? That's gonna help you zip up your focus for the time until you can take a break at lunch. At lunch, if you have the ability to get out and do some aerobic exercise so many of us I know this was me for years. I didn't do my aerobic exercise until after work.

但有氧运动，特别是中等至高强度的，会提高你即兴思考的能力。所以如果你下午有演讲或考试，午餐时做些有氧运动，哪怕只有半小时，也能提升你的即兴反应能力。下午我可能会做十分钟冥想，这会增强你的记忆力。十分钟的正念冥想能提高即时回忆能力约75%。

But aerobic exercise, particularly moderate to high intensity, is going to improve your ability to think on your feet. So especially if you have something, a presentation in the afternoon or an exam, doing some aerobic exercise at lunch, even just a half an hour will improve your ability to think on your feet. In the afternoon, I might do a ten minute meditation. That's gonna improve your ability to remember things. Ten minute mindfulness meditation improves immediate recall by about 75%.

这效果太显著了。

It's huge.

这很重大。平均75%。他说你可能超过这个比例。是的。所以十分钟的正念冥想。

It's huge. 75% on average. He said you could be above that. So yes. So ten minute mindfulness meditation.

然后在晚上，我会注重良好的睡眠卫生。我现在做的一件事是在手机上设置红色滤镜，因为蓝光会影响睡眠。获得良好的夜间睡眠会带来巨大改变。所以我大约晚上8点后会把手机调成红色滤镜，确保大脑不会混淆该放松的信号。这大概就是你理想的一天安排。

And then in the evening, I would work on good sleep hygiene. I'd I'd I'd put I I one of the things I now do is I put a red filter on my phone because blue light interferes with sleep. Getting a good night's sleep is gonna make all the difference. So I I turn my phone to a red filter after about 8PM to make sure that my my brain's not getting mixed signals about it being time to wind down. So that would be kind of your optimal day.

这里有很多精华内容。在我们结束前，我总是会问嘉宾一个问题，因为这个节目的核心本质是对学习的热爱，那种炽热的求知欲。在你当前学习或研究的内容中，除了我们讨论过的，有什么特别让你兴奋的领域？或者与我们话题相关的？你的学习清单上有什么新目标吗？

So many nuggets here. Before we wrap up, I always ask one question of our guests, because this show is primarily, at its core, the love of learning, the ardent, you know, and love of learning. What what is one thing that you're currently learning about or studying outside of what we've discussed, that has has you particularly excited or it could be tangential to what we've discussed? Is there anything that's on your to learn list?

目前我正在研究可可黄烷醇，关于高纯度可可如何带来健康益处。我还想更深入了解舞蹈如何提升认知功能，这个领域令我着迷，因为它很少被讨论。虽然我不是舞者，但这让我思考或许应该尝试。这是另一个让我兴奋的学习方向。

Right now, I'm learning about, again, the cocoa flavanols, about high high percentage cocoa to try to understand how that benefits. I also want to better understand, how dance dance actually appears to improve cognition, and that's an area that I'm fascinated about because it doesn't get nearly as much discussion. I'm not a dancer, but it makes me think maybe maybe I want to become one. And so that's another area that I'm excited to learn more about.

太棒了。大家可以去哪里了解更多？我相信很多人会受到启发想深入研究你的工作。如何联系你？如何获取这本书？

I love it. Where can people go? I'm sure so many people are gonna be inspired to go deeper in your work. How do they connect with you? How do they get the book?

怎么访问你的网站？还有其他方式吗？如何与你保持联系？

How do they go to your web website? Anything? How can they continue the relationship with you?

好消息是这本书在所有常规渠道都能买到，无论是线上还是你喜欢的实体书店。你可以通过theresehouston.com找到我，我也活跃在LinkedIn和Instagram上，搜索Therese Houston就能找到我。

Well, the great news is the book is available anywhere you like to buy books. And so you can find it on online or, you know, in your favorite brick and mortar bookstore. You can find me online at theresehouston.com, and I'm active on LinkedIn and Instagram. Again, just Therese Houston, and you'll find me.

我太喜欢了。非常感谢你，休斯顿医生，能来参加我们的节目。这里有很多很多宝贵的见解。如果你们是通过音频收听，我们将其限制在二十分钟内，完整加长版会上传到我们的YouTube频道，我建议大家去观看。

I love it. Thank you so much, doctor Houston, for being on our show. There's so many so many gems here. This was, encourage everyone to if you're listening to this on an audio, and then we limit it to twenty minutes, we'll upload the entire expanded version on our YouTube. I encourage people to do that.

所以非常感谢，真的非常感谢。各位，请在社交媒体上给休斯顿医生一些支持。访问她的网站，买一本她的书。我建议大家买两本，一本自留，一本可以赠送给他人。这是一堂关于如何更敏锐思考、更聪明生活的神经科学大师课。

So thank you thank you so much. Everyone, I just please show doctor Houston some love on social media. Go to her her website. Get a copy of her book. I would suggest people get two copies, one for themselves and one to be able to gift out to somebody else, This was a neuroscience masterclass on how to think sharper and just live smarter.

我建议大家在收听时截图。如果你们在社交媒体上发帖，可以同时@我们俩，分享一件你能做的让自己更敏锐、拥抱更敏锐生活和大脑的事。因为你们@我们，我们就能看到。我会转发一些我最喜欢的帖子。记住，你的大脑不是你拥有的东西。

I would recommend everyone to actually screenshot wherever you're consuming this. You can tag us both if you post on social media and share one thing that you could do to be sharper, claim more more of a of a sharp life and and brain because you'll tag us. We get to see it. And, you know, I'll repost some of my some of my favorites. And just reminding you that your brain isn't you know, something you have.

它是你可以塑造的东西。我们讨论的这些基于科学的小改变，在很多方面都能带来指数级的效果。如果你喜欢这期节目，再次截图，@我们俩，分享你的感悟。下次见，记住，我们并非天生就拥有敏锐的头脑，但你可以塑造它。善待你的大脑，它也会善待你。

It's something that you could build. And what we've discussed are these small science based changes that could create, in a lot of ways, exponential results. If you enjoyed this episode, take, again, screenshot, tag us both, share your moment. Until next time, remember, we're not always born with a sharp mind, but you can build it. So be kind to your brain, and it will be kind to you.

我们下期节目再见。一如既往，永无止境。

I'll see you in our next episode. And as always, be limitless.