欢迎来到休伯曼实验室播客 我们在这里讨论 Welcome to the Huberman Lab podcast, where we discuss
科学和科学空间工具的日常生活 science and science space tools for everyday life.
我是安德鲁·休伯曼 斯坦福大学医学院神经生物学和病理科教授 I'm Andrew Huberman, and I'm a professor of neurobiology and opthymology at Stanford School of Medicine.
这 This
播客与我在斯坦福大学的教学和研究工作是分开的 podcast is separate from my teaching and research roles at Stanford.
然而 这是我的愿望和努力的一部分 为消费者信息带来零成本 It is, however, part of my desire and effort to bring zero cost to consumer information
向公众介绍科学和科学相关工具 about science and science related tools to the general public.
为了与这个主题保持一致 我想感谢今天播客的赞助商 In keeping with that theme, I'd like to thank the sponsors of today's podcast.
我们的第一个赞助商是SIGMATIC Our 1st sponsor is for SIGMATIC.
Sigmatic是一家生产蘑菇咖啡的健康公司 For Sigmatic is a wellness company that makes mushroom coffee.
如果你问自己 为什么要在咖啡里放蘑菇 And if you're asking yourself, why would you want to put mushrooms in coffee?
首先 让我告诉你 这些不是迷幻蘑菇 1st of all, let me tell you, these are not psychedelic mushrooms.
不 咖啡尝起来不像蘑菇 And no, the coffee doesn't taste like mushrooms.
咖啡很好喝 一点蘑菇味也没有 The coffee is delicious, and you don't taste mushrooms at all.
我知道这一点 因为我一直在用Sigmatic咖啡 并在我的实验室里储存了几年 早在我有播客或Sigmatic成为赞助商之前 I know this because I've been using for Sigmatic coffee and been stocking into my laboratory for several years now, long before I ever had the podcast or for Sigmatic was a sponsor.
有两种蘑菇是缅因蘑菇和查加姆蘑菇 这两种蘑菇都被证明有轻微的镇痛作用 可以减少焦虑和焦虑 The two kinds of mushrooms that are enforcingatic coffee are lions Maine and chagam mushrooms, both of which have been shown to have a slight angziliatic effect to reduce anxiety and lions.
在一些研究中 缅因也被证明可以轻微减轻抑郁症的症状 尽管我不认为它是一种治疗抑郁症的方法 Maine has also been shown in several studies to lower the symptoms of depression just slightly, although I wouldn't consider it a treatment for depression.
这是一个很有吸引力的好处 也有一些抵消认知能力下降的效果 尽管是轻微的 That's an attractive benefit as well as have some effect at offsetting cognitive decline, albeit slightly.
在我发现的研究中 这种影响是真实的 The effects were real in the studies that I've found.
如果你想试试Sigmatic 你可以去fourSigmatic com So if you'd like to try for Sigmatic, you can go to four sigmatic dot com.
胡伯曼削减 这是四个R-S-I-G-M-A-Ticcom Slash Huberman. That'sfou R-S-I-G-M-A-T ic com.
胡伯曼削减 如果你这么做了 你的订单可以打四折 还有蘑菇咖啡包邮 Slash Huberman. And if you do that, you'll get 40% off your orders, plus free shipping on mushroom coffee bundles.
这是forsigmatic ComSlashHuberman提供高达40%的折扣和免费送货 That's forsigmatic. Com Slash Huberman for up to 40% off and free shipping.
今天的节目也是由blinkest带来的 Today's episode is also brought to us by blinkest.
Blinkis是一个小憩 它将数千本非虚构类书籍浓缩成15分钟的关键要点 你可以阅读或收听 Blinkis is a nap that has thousands of nonfiction books condensed down to just 15 min of key takeaways that you can read or listen to.
我是一个大读者 我是一个非小说类书籍的大消费者 大多数时候 我以传统的形式阅读书籍 比如你可以翻页的书 I'm a big reader, and I'm a big consumer of non fiction, and most of the time, I consume books in their traditional form, like a book where you flip the pages and so forth.
我也听完整长度的有声书 I also listen to full length audio books.
然而 随着时间的推移 我们知道我们忘记了很多事情 However, over time, we know that we forget lots of things.
即使有时我认为我从一本书中得到了所有重要的信息 当我听Blinkest时 我得到了15分钟的概要 无论是音频还是书面形式 我发现有一些关键点我经常错过 And even though sometimes I think I got all the critical information from a book, when I listen to Blinkest, and I get the 15 minute rundown, either in audio or in written form, what I find is there are key points that oftentimes I missed.
所以这对我来说是一种很好的方式 既能唤起我的记忆 又能提出我以前没有考虑过的想法 And so it's a great way for me to both jog my memory and to bring forward ideas that I hadn't considered previously.
他们有成千上万的非小说类书籍 还有一些非常棒的科学类书籍 They have thousands of nonfiction titles, and some really terrific ones in the science category, e.g.
Davideagleman的书 liveWired 最近出版了 我读了这本书的全文 我也听了它最简短的版本 David eagleman's book, live Wired, which came out recently as a book I read in full length form, and I've listened to the blinkest version of it as well.
连线 是一本关于神经可塑性的书 即大脑对经验做出反应的能力 Live Wired is a book about neural plasticity, the brain's ability to change in response to experience.
我收到了很多关于神经可塑性的书籍的问题和请求 I get so many questions and requests for books about neural plasticity.
在我看来 livewired是最新的 也是最好的 In my opinion, livewired is the most recent and up to date, and the best one to date.
就是这样 大卫辛克莱的书 寿命 So that's there. David sinclair's book, lifespan.
正如你们所知 大卫是哈佛医学院的遗传学教授 David, as many as you know, as many of you know, is a professor of genetics Harvard Medical School.
寿命 是一本很棒的书 讲述了衰老作为一种疾病的未来和长寿治疗的现状 Lifespan is this terrific book about aging as a disease in the future and present of longevity treatments.
非常有趣的书 还有马特·沃克的 我们为什么睡觉 Very interesting book, as well as Matt walker's book, why We Sleep.
马特当然是加州大学伯克利分校的教授 我们为什么睡觉 是一本很棒的书 讲述了我们为什么睡觉 睡眠的科学 以及你可以做些什么来改善你的睡眠 Matt, of course, is a professor at UC Berkeley, and Why we Sleep, is a terrific book about why we sleep, the science of sleeping, and things you can do to improve your sleep.
所有这些都在闪烁 All of those are on blinkest.
但有了Blinkes 你可以无限地访问他们庞大的非虚构图书馆 But with Blinkes, you get unlimited access to their massive library of nonfiction.
如果你想试试眨眼 现在 他们为我们的观众提供了一个特别的优惠 只针对人类实验室播客的听众 If you like to try blinkes, right now, they have a special offer just for our audience, just for human lab podcast listeners.
你可以去blinkestcomSlashHuberman 你可以免费试用blinkest七天 You can go to blinkest com Slash Huberman, and you can try Blinkest free for seven days.
所以这是零成本 你的新订阅费可以打七五折 So that's zero cost. And you'll get 25% off your new subscription.
BlinkestB-L-I-N-K-I-S-T com SlashHuberman获得七天的免费试用 注册时可以省下25%的折扣 但前提是你要去blinkes com That's Blinkest B-L-I-N-K-I-S-T dot com. Slash Huberman to get a free seven day trial and get saved 25% off when you sign up, but only if you go to blinkes dot com.
本期节目由Monkpack提供 Slash Huberman This episode is also brought to us by Monkpack.
Monkpack是一家生产Kito友好零食的公司 这种零食味道极好 但含糖量只有1克或更少 Monkpack is a company that makes Kito friendly snacks that taste incredible but have just 1 g of sugar or less.
正如我之前在播客中说过的 我没有酮症 As I've said before on this podcast, I am not in ketosis.
我不是生酮的 我不提倡或遵循任何一种特定的饮食 I'm not ketogenic. I don't advocate or follow any one particular diet.
对我来说 有效的方法是在一天的早些时候 全天吃低碳水化合物和kido-ish For me, what works is to fasten the early part of the day and to eat low carb and kido ish throughout the day.
这是为了提高警觉性和注意力 这样我就可以工作和集中精力 不会感到迟钝或脑雾 That's for alertness and attention so I can work and focus and I don't feel sluggish or brain fog.
然后在晚上 我会吃碳水化合物来帮助我进入睡眠 And then at night and in the evening is when I tend to eat my carbohydrates to aid the transition to sleep.
这对我来说很有效 Monkpack巧克力棒是一种很棒的零食 That's what works for me. Monkpack bars are a terrific snack.
不管你是不是一直吃Kito 不管你是不是碳水化合物含量低 或者即使你不是 它们绝对是美味的 Whether or not your Kito all the time, whether or not your low carb, or even if you're not, they are absolutely delicious.
我不是随便说的 And I don't say that lightly.
一般来说 我不太喜欢酒吧 I'm not a big fan of bars in general.
大多数酒吧 对我来说 尝起来就像 嗯 你知道的 一个金属保险杠加上一些纸板和草坪装饰 Most bars, to me, tastes like a combination of, um, you know, a metal bumper mixed with some cardboard and some lawn trimmings
还有一些人工糖僧装棒 and some artificial sugar monk pack bars.
当他们寄给我的时候 我就说 好吧 我来试试 When they were sent to me, I was like, all right, I'll try them.
我试着去喜欢 哦 这是个问题 因为我非常非常喜欢他们 I try to like, uhoh, this is a problem, because I like them very, very much.
当 And when
我说这是个问题 这确实是个问题 I say it's a problem, it really is a problem.
我其实留着和尚 I actually keep the Monk
在我的地下室打包箱子 这样我就不会一下子把它们都撕碎了 Pack boxes in my basement so that I don't tear through them all at once.
我非常喜欢卡梅尔海盐口味 I'm a huge fan of the Carmel sea salt flavor.
它是美味的 光是说说我就想要一个了 It's delicious. Just talking about it makes me hungry for one.
他们也有海盐黑巧克力 花生酱黑巧克力 But they also have sea salt dark chocolate, peanut butter dark chocolate.
他们是很棒的 除了对基托人友好之外 他们 They're terrific. In addition to being Kito friendly, they're
无麸质 植物性 非转基因 无大豆 反式脂肪糖 酒精或人工色素 所有你不想要的坏东西 正如我之前提到的 Kito少于1克糖 also gluten free, plant based, non GMO, no soy, trans fat sugar, alcohols or artificial colors, so all the bad stuff that you don't want, and as I mentioned before, there Kito less than 1 g of sugar.
如果你想试试Monkpack 你可以去Monkpack网站 也就是munkpack网站 输入代码Hubermancheckout 你第一次购买任何Monkpack产品M-UnkP-A-C-K com 输入代码huberminutecheckout 就可以获得8折优惠 If you want to try Monkpack, you can go to monkpack com, that's mu nk pack com, and enter the code Huberman check out, and you'll get 20% off your 1st purchase of any Monkpack product that's M-U NK, P-A-C-K dot com, and enter the code huber minute check out to get 20% off your purchase.
这个月 我们一直在谈论激素 这是我们大脑和身体中绝对不可思议的化学物质 This month, we've been talking all about hormones, which are these absolutely incredible chemicals in our brain and body.
它们影响我们的整个生命周期 所以从我们在子宫里的时候起 它们就在控制我们大脑和身体的发育 They impact our entire lifespan. So from the time that we are in the womb, they are controlling the development of our brain and our bodies.
在我们出生后 它们仍然控制着我们大脑和身体的发育 After we are born, they are still controlling the development of our brain and bodies.
我说的是发育 这是因为 与大多数人认为的相反 发育会持续整个生命周期 从你怀孕的时候到你死亡的时候 And I did say development, and that's because, contrary to what most people think, development lasts the entire lifespan, from the time you're conceived until the time you die.
你在发展 你在改变 You are developing. You are changing.
荷尔蒙会不断更新和改变你身体的不同功能 And hormones are constantly updating and changing the different functions of your body.
它们有两种主要的影响 They have two major kinds of effects.
一种是立竿见影的效果 所以它们实际上可以结合在细胞上 影响各种事情 比如细胞的生长等等 One are immediate effects, so they can actually bind to or kind of parking parking spots on cells and impact all sorts of things like the growth of cells, etc.
它们还可以控制基因表达 They also can control gene expression.
这就是青春期荷尔蒙控制体毛生长乳房发育肌肉和四肢的生长以及身高等等的方式 This is the way that hormones during puberty control body hair growth and breast development and growth of muscles and limbs and height and all sorts of things.
他们是不可思议的 我们已经讨论过睾酮 雌激素 胰岛素和胰高血糖素以及其他一些东西 They are incredible. We've talked about testosterone, in estrogen, we talked about insulin and glucogon and some of the other things.
今天我们来谈谈新陈代谢 Today we are going to talk about metabolism.
主要讲甲状腺激素和生长激素以及其他相关途径 Mainly going to talk about thyroid hormone and growth hormone and some other related pathways.
我将向你们解释甲状腺激素和生长激素的工作原理 I'm going to explain to you the logic of how thyroid hormone and growth hormone work.
这就很明显为什么我把甲状腺和生长激素放在一起了 It will become obvious why I've paired thyroid and growth hormone together in the same episode.
当然 我也会讲到一些可以用来提高或降低甲状腺激素的工具 And I will, of course, talk about tools that you can use to elevate or reduce thyroid hormone.
有些人想要减少甲状腺激素 There are cases where people want to reduce thyroid hormone.
我会讲一下可以用来提高生长激素的工具 I will talk about tools that you can use to elevate growth hormone.
很少有人想要减少生长激素 There are rare cases where people want to reduce growth hormone.
大多数人都对增加生长激素感兴趣 Most people are interested in increasing growth hormone.
所以今天将会有丰富的信息 丰富的可操作的工具 So today is going to be rich with information, rich with actionable tools.
和往常一样 我们的想法是阐明一个组织逻辑 And as always, the idea is to spell out an organizational logic.
所以你可以从这一集 实际上是整个月关于激素的内容中 在某种程度上真正理解我们所说的激素是什么以及它们是如何工作的 So you can come away from this episode, and in fact, the entire month on hormones, really understanding at some level what these things we call hormones are and how they work.
这真的是为了武装你去接触未来的信息 无论是来自我还是其他人 一本书或一门课程 网上的其他地方 让你明白如何使用这些不可思议的化学物质 我们称之为激素 And that's really to arm you to encounter information going forward, whether or not comes from me or from somebody else, a book or a course, someplace else online, to make sense of how to work with these incredible chemicals we call hormones.
在我们开始谈论甲状腺和生长激素以及我们的新陈代谢是如何运作的 以及如何控制新陈代谢之前 我想回答几个观众问我的问题 Before we begin to talk about thyroid and growth hormone and how our metabolism works, and how to control metabolism, I want to answer a few questions that I received from you from the audience.
每隔一段时间 就会有人就他们在网上看到的东西向我提出一个非常认真的问题 Every once in a while, someone will send me a quite earnest question about something they saw on the Internet.
在过去的几周里 我听到了很多关于荷尔蒙 食物摄入和圣器相互作用的事情 And one of the things I've heard about quite a bit in the last couple weeks, as we've been talking about hormones and food intake and hallows interact.
是否某些食物对身体的某些器官特别有益 是否可以根据这些食物的形状来预测 Is this question of are certain foods particularly good for certain organs of the body, and can that be predicted on the basis of the shape of those foods?
首先 我想承认这个问题是有效的 因为我偶尔会看到这样的问题 So 1st of all, I want to acknowledge the question as a valid one, because I see this every once in a while out there.
人们会说 嗯 你知道 核桃是大脑的形状 因此它们对你的大脑有好处 People will say, well, you know, walnuts are in the shape of the brain, and therefore they are good for your brain.
或者 你知道 一种特殊的水果 比如节拍 通常看起来像一颗心 对你的心脏有好处 Or, you know, a particular fruit, like the beat, often looks like a heart, and it's good for your heart.
我当然会邀请大家提出各种各样的问题 只要是真诚的问题 And I certainly invite questions of all kinds, provided their sincere questions.
然而 就生物学而言 我不知道有任何科学支持这样的观点 即特定食物或物体的形状与其在体内的功能作用有关 However, I am not aware of any science whatsoever supporting the idea that the shape of a given food or object, for that matter, is relevant to its functional role in the body, in reference to biology.
甜菜含有我们今天要讲的东西 Now, beets contain something that we're going to talk about today.
它们含有一种叫做阿菊氨酸的物质 它实际上可以控制血管和动脉的扩张 They contain a substance called archenine, which actually can control the dilation of blood vessels and arteries.
所以它与心脏和心脏健康有一定的关系 So it has some relationship to heart and heart health.
核桃含有多种脂肪酸 我想强调一下 这些脂肪酸可能对大脑健康的某些方面有益 但没有任何证据表明食物本身的形状与此有关 Walnuts contain various fatty acids that maybe, I want to underscore, maybe beneficial for certain aspects of brain health, but theres no evidence whatsoever that the shape of the food itself is relevant.
而且 你知道 我认为发生的事情是 人们走出家门 发现了含有某些物质的食物 比如胡萝卜和维生素a 或者核桃和特定的脂肪酸 或者甜菜 And, you know, I think what's happened is is that people have gone out there and found foods that contain certain substances, like carrots and vitamin a, or walnuts and particular fatty acids, or beets
和argenine 他们选择了恰好与器官形状相似的食物 这些食物对特定物质 如维生素A或脂肪酸等 可能有益或有益 and argenine. And they've selected the foods that happen to be in the shape of the thing, the organ, that the particular substance, like vitamin A or fatty acids and so forth, might benefit or support.
当然 这些营养物质还有很多其他的来源 它们不是来自核桃 浆果或胡萝卜 But of course, there are many, many other sources of these nutrients that don't come from walnuts or from beats or from carrots.
所以我想简单地说就是某种食物的形状能表明这种食物对身体某个器官是否健康的观点是完全没有根据的 And so I guess the short way to put it is that the idea that the shape of some some food is an indication of whether or not that food would be healthy for a particular organ in the body is absolutely unfounded.
我不知道有什么证据 I don't know of any evidence for it.
我并不是要打击任何人对这些食物的热爱 And I'm not out to crush anybody's great love of these foods.
我喜欢我刚才描述的所有食物 但物质宇宙中事物的形状与它所包含的营养物质以及它所支持的器官几乎没有关系 I enjoy all the foods I just described, but the shape of things in the physical universe bears very little, if any relevance to the nutrients that it contains, and therefore the organs that it supports.
谢谢你的问题 So thank you for your question.
但如果你在那里看到这些 我甚至认为你不需要告诉把这些信息发布到世界上的人 But if you see that out there, I would, I don't even think you need to tell the person who's putting that information out into the world.
我就会 慢慢地后退 I would just, you know, back away slowly.
在我们开始今天的内容之前 还有一件事 One other thing before we move into today's material.
上一集 我谈到了高度加工食品中乳化剂的问题 以及它们会剥离肠道粘膜的方式 它们会限制像CCK这样的激素信号 这些激素可以向大脑发出信号 停止进食 Last episode, I talked about the problems with emulsifiers in highly processed foods, and the way that they can strip the mucosal lining of the gut, and they can limit the signaling of hormones like CCK, that can signal to the brain society, this signal to stop eating.
然后我们开始讨论人造甜味剂 我把Stvia当作人造甜味剂 几个人过来纠正我说Stvia不是人造甜味剂 And then we got into a discussion about artificial sweeteners, and I throughout Stvia as an artificial sweetener, and several people reached out to correct me that Stvia is not an artificial sweetener.
它是一种无色甜味剂 你是对的 It is a noncoloric sweetener. And you are correct.
我把人造甜味剂和无色甜味剂混为一谈 I lumpt artificial and noncoloric sweeteners together.
感谢你们中的许多人也给我发了一些参考资料 甜叶菊似乎不会对肠道微生物群产生负面影响 And thanks to many of you that also sent me some references, it does not appear that stevia can negatively impact the gut microbiome.
在无色甜味剂中 它似乎是独一无二的 It does seem unique among noncoloric sweeteners.
可能还有其他人 我们讨论的另一件事是甜叶菊如何导致血糖轻微升高 但也可以轻微改善胰岛素管理 There probably others out there. The other thing that we discussed is how stevia can lead to slight increases in blood glucose, but can also improve insulin management just slightly.
就其对血糖的影响而言 可能会抵消为零 前提是它的浓度不是超级超级甜 Probably cancels to zero in terms of its impact on blood glucose, provided it's not at concentrations that are super, super sweet.
摄入任何非常甜的东西 无论是否含有卡路里 人造的或非人造的 都会产生胰岛素反应 Ingestion of anything that's very sweet, whether or not contains calories or not, artificial or not, will create an insulin response.
事实上 走过一家面包店 闻到美味的烘焙食品就能增加你的胰岛素分泌 In fact, just walking past a bakery and smelling delicious baked goods can increase your insulin secretion.
我只是想指出这一点 And so just want to point that out.
谢谢你提供的信息和你找到的参考资料 Thank you for the information and the references that you found.
如果你找到了 请再发一份 Please send additional ones if you do find them.
我很感激你允许我纠正错误 And I appreciate that you allow me to make corrections.
每隔一段时间 我就会 Every once in a while, I Ms.
在这里 纠正的机会让我们所有人都在同一页上 be here, and the opportunity to make corrections keeps us all on the same page.
如果你对我在这里讲的东西有任何反馈 请联系我 And please do keep any feedback that you have about particular things I cover here, coming my way.
人们对新陈代谢很感兴趣 There is so much interest in metabolism.
我们听说新陈代谢有高有低 We hear about having a high or a low metabolism.
有些人想要降低他们的新陈代谢 There are some people out there who would like to reduce their metabolism.
他们吃得不够多 无法维持体重 They simply can't eat enough to maintain their weight.
然而 大多数人却在为相反的问题而挣扎 Most people, however, struggle with the opposite issue.
他们很难保持健康的体重 或者他们的新陈代谢过低 They struggle to maintain a healthy weight and or their metabolism is too low.
新陈代谢低的原因有很多 Now, there are a variety of reasons why metabolism can be low.
今天 我们将讨论两种激素 甲状腺激素及其相关途径 以及生长激素及其相关途径 可以说 这两种激素和身体的两种系统对决定你的整体代谢水平最重要 Today, we 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.
在我们深入研究这些之前 我想先介绍一下新陈代谢是什么 我想谈谈你身体里哪些器官消耗的能量最多 Before we dive into those, I just want to cover a little bit of what metabolism is, and I want to talk about which organs in your body use the most energy.
新陈代谢是能量的消耗 不一定是吃东西 但它是身体细胞中能量的使用 用于组织的生长 用于组织的修复 也只是为了日常的功能维持 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.
维持功能的一个很好的例子是你的大脑 你的大部分代谢需求 你所谓的罗勒抑制代谢需求 Good example of maintenance of function would be your brain, most of your metabolic needs, your so called basil arresting metabolic needs.
或者你的大脑 思考 如果你整天坐在床上什么都不做 只思考 这会消耗你75%的代谢需求 Or for your brain, for thinking, if you were to just sit in a bed all day and do nothing but think that consumes about 75% of your metabolic needs.
现在 还有移动 如果你有一份需要大量重体力劳动的工作 或者搬东西 或者你的新爸爸 你带着孩子到处走 你要上下楼梯 或者来回到冰箱里拿配方奶粉 等等 Now, there's also moving around. If you have a job that requires a lot of heavy labor, or lifting things, or your new paren't, and you're carrying kids around, you're going up and down the stairs, or back and forth through to the refrigerator for formula, etc.
这样你就会燃烧更多的能量 燃烧更多的卡路里 Well, then you're burning more energy, burning more calories.
但即使你非常活跃 除非你是一个超级马拉松运动员或马拉松运动员 否则你75%的代谢需求都来自你的大脑 But even if you are very physically active, unless you're an ultra marathoner or a marathon or, chances are that 75% of your metabolic needs are coming just from your brain.
这是因为神经元消耗了大量的能量 And that's because neurons consume a lot of energy.
当然 神经元只是你大脑中的神经细胞 Neurons, of course, are just the nerve cells of your brain.
所以 So
这两种激素 甲状腺激素和生长激素 我们认为它们与体内物质的代谢有关 保持身体脂肪含量低 保持肌肉和肌腱强壮 自我修复等等 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 muscle strong and tendon strong and repairing themselves, etc.
但它们也是大脑功能的关键 在整个生命周期中保持认知功能的能力 But they are also key for brain function, for the ability to maintain cognitive function throughout the lifespan.
所以我想要介绍的主要主题是新陈代谢不仅仅是减肥 而是拥有一个高新陈代谢 前提是它不是太高 是很好的 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.
这意味着你会有更多的瘦肉组织 更多的骨骼和肌肉 更少的组织后脂肪 It means that you will have more lean tissue, more bone and muscle, and less at a post tissue fat.
我们知道这是健康的 多少脂肪 多少肌肉 We know that that's healthy. How much fat and how much muscle?
嗯 这是不一样的 这方面的数字总是在变化 但总的来说 肌肉及其相关组织比组织或脂肪燃烧更多的能量 而你体内的水不会消耗任何能量 Well, that varies, and the numbers on this are always shifting, but in general, muscle and its related tissues burns more energy than does at a post tissue or fat, and the water in your body doesn't consume any energy.
因此 通过增加肌肉和减少脂肪 或者调整两者的比例 就可以提高新陈代谢 So metabolism can be increased simply by adding muscle to your body and reducing fat, or adjusting the ratio of the two.
但无论如何 即使你对改变身体组成不感兴趣 这两种激素 甲状腺激素和生长激素 对各种代谢都非常重要 包括损伤后的组织修复 包括保持认知功能和健康以及随着年龄增长清晰思考的能力 抵消痴呆症等等 But regardless, even if you're not interested in changing body composition, these two hormones, thyroid hormone and growth hormone, are super important for metabolism of all kinds, including tissue repair after injury, including maintaining cognitive function and well being and the ability to think clearly as you age, offsetting dementia and so forth.
这里的大场面包括了之前的几集 So the big scene here really includes the previous episodes.
你不需要看过那些剧集 You don't have to have seen those episodes.
但在前三集 以及今天 我们一直在谈论激素 这些物质从身体的一个部位释放出来 并在身体的其他部位发挥作用 But for the last three episodes, and today as well, we've been talking about hormones, these substances that are released from one location in the body that go and act other locations in the body.
我会告诉你们这是如何作用于甲状腺和生长激素的 I'm going to tell you how that works for thyroid and growth hormone.
但是现在你们已经听过了睾丸激素 在雌激素中你们还会听到甲状腺和生长激素 我想让你们意识到有一个重复的逻辑 But now that you've heard about testosterone, in estrogen and and you're going to hear about thyroid and growth hormone, I want you to realize that there's a repeating logic.
首先 在你的大脑中有一个叫做下丘脑的区域 这意味着它在fallamus下面 1st of all, there are neurons in your brain in an area called the hypothalamus, which just means it's below the fallamus.
它位于你大脑前部的底部 Hypo It sits at the base of your brain in the front.
它是前脑的一部分 所以它差不多在你嘴的上颚上方 大约一厘米左右 大多数人大约在前一厘米左右 It's part of the forward brain, so it's more or less above the roof your mouth, maybe about a centimeter or so, and then about a centimeter forward in most people.
下丘脑的神经元释放激素 称为释放激素 And neurons in the hypothalamus release hormones that are called releasing hormones.
我们在之前的节目中讲过 例如 ginadatropin释放激素 So we've talked in previous episodes about, for instance, ginada tropin releasing hormone.
这些小神经元给另一个叫做脑下垂体的大脑区域发出信号 释放其他激素 So those are little neurons that then signal another brain area called the pituitary, to release other hormones.
今天 我们将在大脑中再次看到这个 Today, we're going to see this again in the brain.
你的神经元会释放甲状腺促甲状腺素或甲状腺释放激素 You have neurons that release thyroid tropin, or thyroid releasing hormone.
你也有生长激素释放激素 You also have growth hormone releasing hormones.
任何时候你听到释放的声音 很有可能是你大脑中的神经元 它们延伸出小的电线 我们称之为轴突 进入你的脑垂体 Any time you hear releasing, chances are those are neurons that are in your brain, and they extend little wires, we call axons, into your pituitary.
脑下垂体会向血液中释放一些激素 脑下垂体会释放一些通常被称为刺激激素的物质 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.
与甲状腺激素的主题保持一致 大脑中有甲状腺释放激素 告诉脑垂体释放甲状腺刺激激素 然后甲状腺 这将在稍后讨论 释放甲状腺激素在睾酮与雌激素的那一集 我们讨论了如何有Ginadatropin释放激素 在大脑中再次释放 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, and then the thyroid, which will talk about in a moment, releases thyroid hormones In the testosterone in estrogen episode, we talked about how you have Ginada tropin releasing hormone, there's the releasing again up in the brain.
记住 释放激素来自大脑 Remember, releasing hormone comes from the brain.
然后是黄体化激素和卵泡刺激激素 它们在脑垂体中 它们到达卵巢或睾丸并作用于这些组织 Then you had things like lutinizing hormone and follical stimulating hormone, which were in the pituitary, and those traveled to the ovaries or the testes and acted on those tissues.
好的 请尝试嵌入这个逻辑 OK, so please try and embed this logic.
如果你听到 释放激素 这个词 它来自大脑 这使得它以某种方式发挥作用 并将在以后返回 If you hear the word releasing hormone, it's coming from the brain, and that makes it actionable in certain ways that will return to later.
此外 脑垂体释放所有这些激素进入血液 刺激不同的组织 In addition, the pituitaries is letting go of all these hormones into the bloodstream that are stimulating different tissues.
对于甲状腺 它是促甲状腺激素 然后它进入甲状腺 So for thyroid, it's thyroid stimulating hormone, and then it goes to the thyroid.
甲状腺是一个蝴蝶状的腺体 就在原子苹果的周围 如果你想看到你的 不直接看 因为它上面有一层皮 你要做的就是喝一口水 看着镜子 吞下去 上下移动的东西就是你的甲状腺 And the thyroid is a little butterfly shaped gland that's right around the atoms apple, if you want to see yours, not directly, because it's got skin over it, what you would do is you'd take a sip of water, you'd look in the mirror, and you'd swallow And the thing that moves up and down that is your thyroid.
现在 有些人把它叫做你的原子苹果 因为它就在气管的突出部分附近 也就是原子苹果 Now, some people call it your atoms apple, because it sits right near this protusion in the trachea, which is the atoms apple.
不管你是男是女 也不管你的染色体背景是什么 每个人都有一个原子苹果 No matter whether or not your male, female, or regardless of what your chromosomal background is, everyone has an atoms apple.
在发育早期睾丸激素激增的人身上更明显 因为它对睾丸激素敏感 It tends to be more pronounced in people that got a surge of testosterone early in development, because it has a testosterone sensitivity
对它来说 这实际上控制了音色 也就是声音的深度 to it, and that actually controls the tamber, the so called deepness of the voice.
甲状腺就在那里 它后面有四个小肿块 叫做甲状旁腺 它向血液中释放两种激素来刺激不同的组织 So the thyroid gland sits right there, and it's got four little bumps behind it called the parathyroid gland, And it releases two hormones into the blood to stimulate different tissues.
这些激素的新陈代谢被称为t4和t3 And their metabolism in those hormones are called T four and T three.
这听起来已经有很多信息了 So this is already sounding like a lot of information.
真的很简单 我保证 释放激素进入大脑 It's really easy, I promise. Releasing hormone comes to the brain,
刺激激素来自脑下垂体 stimulating hormone comes from the pituitary.
在这种情况下 我们讨论的是甲状腺结合了刺激激素 说 哦 我需要释放一些东西 在t3中释放t4 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 T four in T three.
你猜怎么着 你基本上可以忽略t4 t4 And guess what? You can basically forget about T four, T four.
它不是完全不活跃的 它有一些作用 但T是或多或少活跃的 It's not completely inactive. It has some roles, but T 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?
很多人认为 甲状腺就像新陈代谢 Lot of people think, oh, thyroid, it's like metabolism.
甲状腺功能亢进的人都有突出的眼睛 非常瘦 甲状腺功能低下或超重的人 他们的眼睛就像 你知道 半闭着或什么的 And people who are hyper thyroid all have bulging eyes and a real thin And people have hypothyroid or overweight, and they have, like, their eyes are like, are, you know, half closed or something.
的确 甲状腺激素控制着面部和眼睛的很多特征它可以控制脂肪组织的数量等等 And indeed, thyroid hormone controls a lot of the features of the face and the eyes and and it can control amounts of adepos tissue and so forth.
但甲状腺激素t三的主要作用 是促进新陈代谢 But the main role of thyroid hormone of t three, is to promote metabolism.
这不仅仅意味着能源的消耗 And that doesn't just mean the consumption of energy.
它指的是能量的利用 包括组织的形成 It means the utilization of energy, including the buildup of tissues.
所以它作用于体内所有的目标组织 So it acts on all sorts of target tissues in the body.
它作用于肌肉 它作用于肝脏 It acts on muscle. It acts on the liver.
它作用于软骨 它作用于骨头 It acts on the cartilage. It acts on the bone.
它不仅仅涉及到能源的使用 And it's not just involved in using energy.
它也在转换能量 我意识到我说了两次 It's also converting energy. I do realize I said that twice.
它参与吸收脂肪并将其分解为脂肪酸并将其转化为三磷酸腺苷 这对细胞使用能量很重要 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.
它还参与吸收糖分并将其转化为能量 It's also involved in taking sugars and turning those into energy.
是的 它会在组织转化为脂肪 And yes, it goes to at a post tissue to fat.
我们今天会讲到不同种类的脂肪 但它会变成白色脂肪 它会从脂肪细胞中释放或帮助释放一些脂肪 并将它们用作能量 We have different kinds of fat that we'll talk about today, but it goes to white fat, and it'll liberates, or helps liberate, some of the fats from those fat cells and use them for energy.
这就是为什么较高的甲状腺与较瘦的身体相关 This is why higher thyroid is associated with leaner bodies.
甲状腺较低的人身材较瘦 Lower thyroid is associated with less lean bodies.
所以有一件事是绝对关键的 是可操作的 我们已经在讨论工具了 那就是碘 So one thing that's absolutely key and is actionable, we're right there already in discussing tools, is iodine.
碘来自海洋中的物质 对吧 Iodine comes from things in the ocean, right?
这里有一些关于碘的有趣事实 然后我们会讨论是否应该补充碘 And here are a couple interesting facts about iodine, and then we'll talk about whether or not you should be supplementing iodine or not.
首先 碘在海盐 海带和海藻中最常见 1st of all, iodine is most common in sea salt, in kelp and in seaweed.
大多数人可以从他们吃的食物和食用的食盐中获得足够的碘 And most people can get enough iodine from the food they eat and or the table salt they consume.
几乎所有来自世界各地的食盐 无论你在哪里 都含有碘 Almost all table salt from all over the world, regardless of where you are, contains iodine.
甲状腺需要碘来产生甲状腺激素 The thyroid needs iodine in order to produce thyroid hormone.
你还需要足够的甲状腺激素 And you need sufficient levels of thyroid hormone.
不是太多 但你需要 Not too much, but you need it.
所以你有可能摄入了足够的碘 尽管你可能没有 尤其是那些饮食特别干净的人可能没有摄入足够的碘 So chances are you are getting enough iodine, although you might not, especially those of you following a particularly clean diet might not be getting enough iodine.
这是碘的情况 碘会和一种氨基酸结合我们之前讲过的一种叫做艾尔轮胎氨酸的氨基酸 Here's the deal with iodine. Iodine combines with an amino acid that we've talked about before called el tiresine.
轮胎酸来自肉类和坚果 Al tiresine comes from meat, from nuts.
也有一些植物来源 There are some plant based sources as well.
它是多巴胺的前体 It is the precursor to dopamine.
但是 在甲状腺中 碘与过氧化氢结合或作用产生甲状腺激素t3和t4 But in the thyroid, iodine combines, or works with l tirosene to produce T three and T four, the thyroid hormone.
所以你绝对需要足够的碘 So you absolutely need sufficient iodine.
你需要足够的轮胎 然后你还需要别的东西 叫做硒 You need sufficient al tiresine. And then you also need something else, which is called selenium.
我们一会儿会讲到硒 And we'll talk about selenium in a moment.
所以有一种情况出现在世界上的小口袋里 So there's a condition that shows up in little pockets in the world.
它不是很常见 但也就是说它不是很普遍 但在某些远离海洋的地区 It's not super common, but where meaning it's not very widespread, but in certain areas that are far away from the ocean.
在历史上的某一时刻 在美国的中西部各州 在其他国家的一些山区 在非洲的一些远离海洋的地区 人们的脖子会变得非常肿胀 At one point, this was historically, in the Midwestern states of the United States, in some mountain regions of other countries, in some areas of Africa that were far from the ocean, people would get extremely swollen bulges in their necks.
这就是甲状腺肿 他们出现这些肿胀的原因是因为甲状腺本身肥大 And this was called goiter. And the reason they were getting those swollen bulges is because the thyroid itself was hypertrophying.
它的生长是为了产生更多的甲状腺 因为它从脑垂体中获得了大量的刺激激素 It was growing in an attempt to churn out more thyroid, and because it was getting a lot of stimulating hormone from the pituitary.
但是 我不想在这里跑题太远 但正如你们回忆的那样 大脑和脑下垂体在地下室里关注着 血液中激素的水平 But, and I don't want to go too far off track here, but as you recall, the brain and the pituitary are paying attention in a cellar sense, to the levels of hormones in the blood.
当这些激素水平过高时 它们就会关闭刺激激素 And when those hormones get too high, they shut off the stimulating hormone.
他们关闭了信号 让它更像一个恒温器 They shut down the signal to make more kind of like a thermostat.
当睾丸素水平过低时 比如睾丸素不足 When the levels are too low, like there's not enough testosterone
或者没有足够的雌激素 大脑就会继续发出信号来制造更多类似的 如果没有足够的甲状腺循环 in the bloodstream, or there's not enough estrogen, the brain will continue to push out the signal to make more Similarly, if there's not enough thyroid circulating,
或者没有足够的碘 or there's not enough iodine
使甲状腺 因此不在甲状腺 to make thyroid, therefore not in a thyroid
激素循环 甲状腺本身并没有被关闭 hormone circulating. The thyroid gland itself is not getting shut down.
大脑中有大量的刺激激素和释放激素 比如释放 释放 释放 There's tons of stimulating hormone and releasing hormone coming from the brain, like release, release, release.
它们也不可能产生甲状腺激素 And there's no way they can make thyroid hormones.
所以腺体变得越来越大 越来越大 所以人们得甲状腺肿大 So the gland just gets bigger and bigger and bigger, and so people get goiter.
这是其中之一 This is one of the
食盐中含有碘的原因 尽管其他食物中也含有碘 reasons why table salt has iodine in it, although there are other foods that have iodine in it as well.
那么你需要多少碘呢 So how much iodine do you need?
其实你不需要太多 Well, you don't need a whole lot.
有些甲状腺功能减退的人可能 我想强调的是绝对可能 Some people who are hypothyroidal might, and I want emphasize might you absolutely.
她和你的医生谈过了 这是一个严重的问题 She talked to your doctor. This is a serious matter.
任何时候你谈论激素或控制甲状腺水平 你绝对不会和你的医生谈论 Any time you're talking about hormones or manipulating levels of thyroid, you absolutely won't talk to your doctor.
有些人从补充碘中获益 Some people benefit from supplementing iodine.
它包含在大多数盐中 It is contained in most salts.
这是喜马拉雅盐 不是总是 而是经常 It's in Himalayan salt. Not always, but often.
我知道这些天有很多关于粉红盐和海盐的兴奋 但是 你知道 这种手工盐的东西在美食界已经流行起来了 这很好 I know these days there's a lot of excitement about pink salts and sea salts and but, you know, the kind of artisan salt thing has kind of taken off in the foody land, which is great.
其中一些真的很好吃 Some of them are actually quite tasty.
如果你喜欢盐的味道 可以直接吃 You can just take it directly if you like the taste of salt.
但是碘可以通过海带 海藻和海带片来补充 But iodine can be supplemented through things like kelp and seaweed and kelp tablets.
如果你甲状腺功能亢进 你分泌太多的甲状腺 这就会成为一个问题 Now, if you are hyper thyroidal, you make too much thyroid, that actually can be a problem.
所以 要弄清楚这个问题 最好的方法就是检测你血液中的甲状腺激素水平 So really, the best way to figure this out is to get your blood levels tested of thyroid hormone.
但是海洋中有太多的碘 信不信由你 住在海岸附近的人实际上可以通过呼吸海洋空气 从空气中吸收碘 But there's so much iodine in the ocean that, believe it or not, people that live near the coast can actually just absorb it through the air, just by breathing ocean air.
这让你知道你需要从食物或盐中摄取多少碘 So that gives you a sense of just how little iodine you actually need to consume in food or salt.
所以如果你离海洋不到几英里 或者你经常去海洋 你可能会得到很多 So if you're within a few miles of the ocean, or you visit the ocean from time to time, you're probably getting plenty.
就像我刚才提到的 它必须和艾尔轮胎酸结合在一起 这就是为什么含有艾尔轮胎酸的食物 如果你的饮食中有足够的碘 如果你的饮食中有足够的硒 能促进你的新陈代谢吗 It does have to come together, as I mention, with el tiresine, and this is why foods that contain al tiresine, and provided that you have sufficient iodine in your diet, and if you have sufficient selenium in your diet, does serve to increase your metabolism?
这是为了组织的生长和修复 这非常重要 And that is, again, is for the growth and repair of tissues, and that's really important.
这不仅仅是保持你的新陈代谢高 这样你就可以更瘦 或者只是你的体重 不好意思 你的身体组成比例 你喜欢的方式 修复损伤 修复脑组织 清除神经元损伤 清除身体损伤 It's not just about keeping your metabolism high so that you can be on the leaner side of things, or just your body weight, excuse me, your body composition ratios, the way you like, repair of injuries, repair of brain tissue, clearance of any damage from neurons, clearance of any damage the body.
也取决于甲状腺 新陈代谢是大脑中消耗和使用燃料的速度 通常不只是身体质量指数之类的 Is also going to depend on thyroid again, metabolism being this kind of rate of fuel consumption and use in the brain, generally not just about body mass indexes and things of that sort.
我们来谈谈硒 因为它真的很重要 So let's talk about selenium, because it's really important.
即使大多数人都摄入了足够的adine 大多数人可能都摄入了足够的硒 我猜大多数人可能没有摄入足够的硒 And even though most people are getting a lot of sufficiently adine, and most people are probably getting enough entire scene, I'm guessing most people may not be getting enough selenium.
如果他们的目标是增加甲状腺激素 至少 这是文献上说的 没有涉及生物化学 If their goal is to increase thyroid hormone, at least, that's what the lit the literature says, without going into that the biochemistry.
硒对甲状腺激素的产生很重要 因为它能使碘和胎氨酸相互作用 Selenium is important in order for thyroid hormone to be made because of the way that it allows al tiresine and iodine to interact.
问题是 大多数人没有摄入足够的硒是因为他们没有吃含硒量高的食物 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住在哪里 Now, how much selenium you need will depend on where you live.
每个国家的情况都不一样 It actually varies country by country.
我发现一些国家说你应该摄入100微克 Some countries I found, say that you should get 100 μg.
有人说是200个 有人说是155 Some say 200. Some say 155.
平均含量约为155微克 在我研究的国家 想要提高甲状腺水平的人可能想要摄入更多的硒 The average was about 155 μg. The countries I looked at, people who are trying to increase thyroid levels might want to consume more selenium.
如果你摄入一种维生素 当然 你要确保 如果它含有硒 你也不会过量摄入富含硒的食物 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.
但尽管如此 我认为可以公平地说 大多数人可能会更好地摄入比目前更多的铯 当然 一定要告诉你的医生 But nonetheless, I think it's fair to say that most people probably could do well by ingesting slightly more celenium than they currently are, although, of course, always talk to your doctor.
巴西坚果是最富含硒的食物 Brazil nuts are the heavyweight champion of foods to get selenium from.
它含有高浓度的硒 It has very high concentrations of selenium.
仅仅六到八个巴西坚果就含有550微克 In just six or eight Brazil Nuts contain something like 550 μg.
硒 它也存在于鱼类中 比如黄鳍金枪鱼 Of selenium. It's also present in fish, so certain fish like yellowfin tuna.
尽管现在 每当我提到金枪鱼或贝类 它们是另一种富含硒的食物 人们马上就会告诉我 农场周围有各种各样的问题 不是农场 水银等 Although nowadays, whenever I mention tuna or shellfish, which is the other rich source of selenium, people, um will tell me immediately, there are all sorts of issues around farms, not farm, mercury, etc.
因为鱼的味道 我从来都不是特别喜欢吃鱼 所以我避免吃鱼 I've never particularly liked eating fish because of the way it tastes, so that's why I avoid it.
但对于那些喜欢它的人来说 我相信你们在知道哪些鱼该买 哪些鱼不该买方面要熟练得多 But for those of you that like it, I'm sure you much more skilled in knowing which fish to buy and which fish not to buy.
在所有食物中 火腿含有大量的硒 Ham, of all things, contains a lot of selenium.
不管出于什么原因 猪肉确实如此 我不是一个大消费者 For whatever reason, pork does. I'm not a big consumer.
猪肉牛肉含有一些硒 但有趣的是 如果你看一下来源 你知道 猪肉 牛肉 火鸡 鸡肉 奶酪 鸡蛋 糙米 你想知道的是巴西坚果 6到8个巴西坚果 含有550微克 Pork beef has some selenium. But what's interesting, if you look at the sources, you know, pork beef, turkey, chicken, cottage, cheese, eggs, brown rice, they what you want to understand is that Brazil nuts, six to eight Brazil nuts, has 550 μg.
硒的 Of selenium
我提到的所有其他食物 分量比6到8个巴西坚果大得多 无论是体积还是卡路里 它们都含有30到50μg硒 and all the other foods I mentioned, at much greater portion size than equivalent to six or eight Brazil nuts, either by volume or by calories, they they have something like 30 to 50 μg of selenium.
所以如果你不吃巴西坚果 我猜大多数人都不吃 那么 你也不会吃很多动物性的坚果 So if you're not eating Brazil nuts, I'm guessing most people aren't, then, and you're not eating a lot of, uh, animal based
我知道你们很多人都没有 那么你可能没有摄入足够的硒 foods, which I know many of you aren't, then you're probably not getting enough selenium.
同样 你可以测量这些水平 或者你可以检查你吃了什么 看看你是否满足你需要的定额 以获得健康的甲状腺水平 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.
它存在于蘑菇等物质中 It is present in things like mushrooms.
但同样 在那碗蘑菇里 你知道一碗蘑菇的等价物是什么吗 But again, in that bowl of mushrooms, you know that what is the equivalent to a bowl of mushrooms?
12μg硒 如果每天的配给量在100到200之间 再一次 查找你所在的地区 12 μg of selenium. And if the daily ration is something in the hundred to 200 range, again, look it up for the area you are.
你很快就会明白为什么 You can see really quickly why thing.
尽管蘑菇 菠菜 牛奶 酸奶 扁豆和腰果 在我列出的素食清单中 吃了一个小时 可能没有摄入足够的硒 Even though things like mushrooms and spinach and milk and yogurt and lentils and cashews, an hour into the vegetarian segment in the list that I constructed, probably not getting enough selenium.
这是一件很有趣的事情 So it's kind of an interesting thing.
如果你是一名实验者 你得到了医生的许可 你可以试着增加硒的含量 看看这对你的新陈代谢有什么影响 If you're an experimenter, you and you get the clearance from your doctor, you could try increasing your selenium levels and see how that impacts your metabolism.
同样 巴西坚果可能是获得足够硒含量的最直接方法 但由于巴西坚果的硒含量很高 这也意味着你可能吃得过量 Again, brazil nuts are probably going to be the most direct way to get sufficient selenium levels, but because levels are so high in Brazil Nuts, it also means that you could overdo it as well.
我不太清楚摄入过多硒的后果是什么 尽管任何东西都可能摄入过多 我猜这些后果都不好 I'm not really aware of what the consequences are of getting too much selenium, although you can get too much of anything, and I'm guessing those consequences aren't good.
我还想说的是 对于儿童来说 他们每天对硒的需要量要低得多 你知道 14岁或更小的孩子每天只需要30或40μg I also want to mention that for children, their daily requirements of selenium are much lower, as low as, you know, 30 or 40 μg, for kids 14 years or younger.
我要强调的是 在某些地区 每日推荐的硒摄入量只有55μg And in some areas, I really want to underscore this, the amount of selenium that's recommended daily is as low as 55 μg.
所以你不应该摄入数千甚至数百微克的高水平硒 So it's not that you should be shooting for thousands or even hundred, you know, high levels of hundreds of micrograms of selenium.
再说一次 那是微克 不是毫克 And again, that's micrograms, not milligrams.
所以 再一次 看看你需要什么 So again, look into what you need.
但如果你对保持甲状腺功能的健康和功能感兴趣 那么你当然要确保你摄入了足够的碘 足够的硒 和足够的l胎氨酸 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 tiresine.
有趣的是 当你开始研究各种各样的食物 尤其是高度加工的食物 然后你开始意识到 也许很多人 也许你不是 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.
并非偶然 硒对健康还有其他一些非常积极的影响 尽管这些影响与甲状腺或生长激素的功能没有特别的关系 但我认为你可能想知道它们 因为我们正在讨论硒的话题 Not incidentally, selenium has some other effects on health that can be quite positive, and even though these don't relate to thyroid or growth hormone function specifically, I think you might want to know about them, given that we're on the topic of selenium.
第一个是 有三个研究 都显示出非常有效的降低风险 称为子痫前期 不好意思 是子痫前期 The 1st is that there are three studies, all of which showed very high efficacy for reducing the risk of something called pre e clamp c Excuse me, pre eclampsia.
钳前症是指在新生儿分娩期间或前后与血压问题有关的癫痫发作 Preclampsia is seizures that are related to blood pressure issues during or or around the delivery of a new baby.
实际上这是一种罕见的情况 但它实际上是相当致命的 And actually it's a rareish condition, but it actually can be quite deadly.
所以硒对抵消钳位前期风险很重要的事实很有趣 And so the fact that selenium is important for offsetting preclampsio risk is interesting.
我不知道确切的机制 我猜你们中只有少数人怀孕了或正在考虑很快怀孕 但这值得注意 I don't know the exact mechanism, and I'm guessing there are only a few of you out there that are either pregnant or thinking of of conceiving soon, but that's worth noting.
显然 任何与怀孕或哺乳有关的事情 尤其是和你的医生谈谈 Obviously, anything related to pregnancy or lactation, especially talk to your doctor.
我猜很多产前配方中都含有硒 但这是摄入充足硒的一个明显好处 I'm guessing that selenium is probably in a lot of prenatal formulas, but that's one clear benefit of having sufficient selenium.
另一个是降低患前列腺癌的风险 The other is a reduced prostate cancer risk.
有一项研究表明 摄入足够的硒可以降低患前列腺癌的风险 有证据表明 如果你食用的食物来自土壤中硒含量低的地区 这可能是一个问题 There's a study showing that having sufficient selenium can reduce prostate cancer risk, and there is some evidence that if you consume foods from areas with soil that's low in selenium, that can be a problem.
上一集 我们讨论了所有这些与土壤质量有关的问题 这些东西正在进入食物中 And last episode, we talked about all these issues related to soil quality, things that are making their way into food.
它们会破坏荷尔蒙等等 They are disrupting hormones and so forth.
但从食物中摄取足够的硒可以抵消任何土壤中硒含量低的影响 But having sufficient selenium from food could offset the low content in any soil.
所以这显然可以降低前列腺癌的风险 And so that apparen'tly can reduce prostate cancer risk.
这是一个很小的影响 但在统计上是显著的 It's a minor effect, but it's a statistically significant one.
另一个是减少粉刺 这很有趣 And the other one is a reduction in acne, which is interesting.
我猜这可能与甲状腺激素通路有关 I'd guessing that that probably has to do with the thyroid hormone pathway.
由于体重 甲状腺激素会影响肝脏 Because of the weight, thyroid hormone can impact the liver.
结果是肝脏和各种生化反应肝脏会影响痤疮 And it turns out that the liver, and various biochemical reactions and the liver can impact acne.
这可能是一个插曲 但这些只是摄入足够硒的一些额外好处 And that's probably an episode all into itself, but those are just some additional benefits of getting sufficient selenium.
好吗 所以我们已经深入研究了相关的工具来确保你有足够的硒 碘和eltirscene来制造足够的甲状腺激素来支持你的肝脏 肌肉 肌腱的代谢过程 为了任何目的保持你的高代谢 为了身体成分的原因 或者为了愈合 为了保持你的大脑正常工作 OK? So we're already deep into tools related to making sure that you have sufficient selenium, iodine and el tir scene in order to make enough thyroid hormones that can support your metabolic processes in your liver, your muscles, your tendons, for whatever purpose keep your metabolism high, for body composition reasons, or for healing, for keeping your brain working well.
之前 我提到有些人遵循非常干净的饮食 Earlier, I mentioned there are people who are following very clean diet.
这些人不吃加工食品 So these are people that consume no processed foods.
你知道 他们可能吃的任何淀粉都可能是大米或谷物 或者他们可能吃的任何蛋白质都可能是任何一种 You know, any starch they might eat is going to be maybe a rice or a grain, or any protein they might consume is going to be either
希望是人类饲养的动物 或者是纯植物 from, let's hope, from humanely raised animal sources, or maybe their pure plant based.
信不信由你 这些人实际上很容易受到低碘的影响 Believe it or not, those folks are actually very susceptible to low iodine.
因为事实证明 富含肉类而没有蔬菜的饮食 以及富含蔬菜 但没有太多肉类和盐的饮食 都有降低甲状腺激素的风险通过碘途径和其他途径 Because it turns out that diets that are very meat rich and don't have many vegetables, as well as diets that are very vegetable rich, but don't have many meats or salts, are at risk of lowering thyroid hormone by way of the iodine pathway and other pathways.
我来化简一下 And so let me try and simplify this for you.
可能的情况是 如果人们只吃肉 他们没有撒盐 他们没有用海藻把木条裹起来 他们可能会或可能不会补充碘 可能的情况是 他们可能会摄入碘盐 但如果他们不吃蔬菜 他们的需求就会增加 Chances are, if people are doing the all meat diet, they're not sprinkling, they're not wrapping those stakes in seaweed, and they may or may not be supplementing with iodine, Chances are, they are probably consuming iodine salt, but their requirements go up if they're not consuming vegetables.
吃蔬菜的人 这很有趣 People who are consuming vegetables, it's kind of interesting.
我们总听人说应该多吃十字花科蔬菜 这很重要 但实际上优质十字花科蔬菜中含有的物质化合物 会干扰甲状腺激素的功能 We always hear that we should have our crucifers vegetables, and those are so important, but there are actually substances compounds within high quality cruciferous vegetables, that can interfere with thyroid hormone function.
所以如果你吃了很多这种东西 很多卷心菜 你知道 看看你的其他东西 我认为西兰花是十字花科蔬菜 So if you're eating a lot of that stuff, a lot of cabbages, and, you know, just look up your other I think broccoli is a cruciferous vegetable.
我不会把整个清单念出来 你可以把它放到网上 但如果你 你知道 我们总是被告知要吃很多深绿色的叶子 And I won't read off the whole list, You could just put into the Internet, but if you're, you know, we are always told to eat a lot of the dark leafy green stuff.
除非那些深绿色的叶子是海带或海藻 否则我们很可能得不到足够的碘 除非我们在食物中加入盐 而且很可能我们会降低甲状腺的分泌总量 而且在富含植物的饮食中 很难得到足够的碘 Well, unless that dark leafy green stuff is kelp um or seaweed, chances are that we're not getting enough iodine unless we're adding salt to our food, and chances are that we may be lowering the total amount of thyroid that we're making, as well as the fact that in plant rich diets, it's hard to get enough.
ElTir场景 我不想 你知道 我在这里不是为了激怒任何素食主义者或肉食主义者 El Tir scene. And I don't want, you know, I'm not here to inflame any of the the vegans or the carnivore folks.
我对这些都没有立场 I don't take a stance either way on any of that.
我只是在学习 试着报道科学 I'm just learning, trying to report the science.
我想说的是你的健康很重要 The point I want to make is your health is important.
所以如果你完全以植物为基础 你吃了很多十字花科蔬菜 确保你摄入了足够的碘 So if you are purely plant based to end, you're eating a lot of cruciferous vegetables, make sure you're getting enough iodine.
十字花科蔬菜似乎确实会增加人体对碘的需求 It does seem like the cruciferous vegetables can increase the need for further iodine.
同样的 如果你是纯肉类饮食 或者你的孩子 你没有摄入很多蔬菜 And same thing if you're purely, you're on this all meat diet, or your kiddo, and you're not ingesting many vegetables.
所以我一直认为饮食越干净越好 So I always thought that the cleaner the diet, the better.
但从荷尔蒙调节的角度来看 这可能是真的 你知道 雌激素 睾丸激素和其他荷尔蒙 But it turns, and probably that's true from the standpoint of, uh, you know, hormone regulation, you know, estrogen and testosterone and other and other hormones.
深加工食品真的很糟糕 The highly processed foods really are terrible.
有很多证据可以证明这一点 Um, there's so much evidence for that.
它们存在于塑料加工食品和乳化剂中 所有我们之前讲过的东西 They falate in plastics in the processed foods and the emulsifiers, all the stuff we talked about previous episode.
但似乎无论出于何种原因 碘摄入不足的人确实需要检查他们的碘水平是否需要增加 因为他们摄入了太多的植物 或肉类 在某些情况下 植物实际上会降低甲状腺激素 But it does seem to be that people that are not getting enough iodine for whatever reason really need to check out whether or not their idine levels need to be increased because of the fact that they are consuming so many plants, or so many meats, and in some cases, plants that actually lower thyroid hormone.
我不是在白费口舌 但是碘有很多积极的作用 它们与甲状腺有关 但不是直接的 And not to beat a dead horse or cabbage, but there are a number of things that iodine can do that are positive, that are sort of, they're related to thyroid, not directly.
它们是甲状腺通路的分支 They're kind of offshoots of the thyroid pathway.
在它们的下游 我们会说 就它们如何影响代谢功能而言 其中之一是减少一种叫做海洋反应蛋白的物质 On their downstream of it, we would say, in terms of how they impact metabolic function, one of those is to reduce something called sea reactive protein.
你们有些人可能听说过CRP 也就是海洋反应蛋白 Some of you may have heard of CRP, or sea reactive protein.
你看 反应蛋白是你想保持在适当低水平的东西 See, reactive protein is something that you want to keep at modestly low levels.
它与炎症和各种形式的心脏病 甚至眼病 黄斑变性有关 It's associated with inflammation and various forms of heart disease and even eye disease, maccular degeneration.
所以补充碘 或者从食物中摄取足够的碘 都能起到降低血液中海洋反应蛋白水平的作用 并起到抗炎作用 So it does appear that iodine supplementation, or getting sufficient iodine from food, either works um, is associated with uh reduced levels of sea reactive protein in the blood, and in anti inflammatory effect.
抗炎作用让我们回到了我们的老朋友 interLuke和six And the anti inflammatory effect brings us back to our old friend, inter Luke and six.
记住 这里有一系列炎症类型 Remember, there are these inflammatory set of kinds there.
你有很多很多名字 因为他们有很多很多 You have many, many names, because there are many, many of them.
Interluking10是抗炎的 Interluking Ten is the one that's anti inflammatory.
InterLuke和6是有炎症的 Inter Luke and six is the one that's inflammatory.
当你看到IL6时 通常意味着有炎症反应 Anytime you see IL six, that usually means that there's an inflammatory response.
有个伤口 大脑发炎了 There's a wound, uh, there's inflammation of the brain.
有些人要么睡眠不足 要么大脑受伤 要么正在处理某种感染 Somebody is either sleep deprived or had a brain injury, or they're dealing with some sort of infection.
通道6是炎症的主要来源 碘补充剂似乎可以减少与炎症相关的循环通道6 Aisle six is kind of a catch all for inflammation, and it does appear that iodine supplementation can reduce circulating aisle six associated with inflammation.
所以从这个意义上说 碘有抗炎的作用 So in that sense, iodine can have an anti inflammatory effect.
所以到目前为止 如果你关心甲状腺激素 如果你关心它影响的途径 比如拥有高水平的新陈代谢 我想 如果没有其他原因 这是有吸引力的 因为你可以吃得更多 仍然保持健康的身体组成 So by now, it should be abundantly clear if you care about thyroid hormone, if you care about the pathways that it impacts, like having a high level of metabolism, which I guess, if for no other reasons, attractive, because then you can eat more and still maintain a healthy body composition.
但也对大脑健康 认知功能 组织修复 所有这些东西 保持低海洋反应蛋白 保持低通道6 确保你摄入足够的碘 硒和胆固醇 But also for brain health, cognitive function, tissue repair, all that stuff, keeping sea reactive protein low, keeping aisle six low, make sure you're getting enough iodine, selenium and altiracy.
如果你好奇甲状腺是怎样的 If you're curious how thyroid actually
促进新陈代谢 让你吃得更多等等 increases metabolism, allows you to eat more, etc.
这和我们上一期讲到的葡萄糖有关 It relates to something we covered last issue, which is glucose.
记住 当你吃东西的时候 血糖会上升 Remember, when you eat something, blood sugar goes up.
胰岛素由胰腺分泌 它可以确保血糖不会过高 否则会损害组织 也不会过低 导致低血糖 Insulin is secreted from the pancreas, and it makes sure blood glucose doesn't go too high, which can damage tissues, or too low, which will make you hypoglycemic.
甲状腺增加了各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.
它实际上可以增加骨密度 这是一件非常好的事情 因为你受伤时间长了 It actually can increase bone mineral density, which is a really good thing as you get older injuries.
我说的年龄 基本上是指30岁以上的人 如果你有一个健康的甲状腺和健康的甲状腺通路 你可以更快地从受伤中恢复 因为你可以消耗能量 这些能量被转移到骨骼修复 肌肉修复和软骨修复 Any When I say older, I mean basically 30 and older you 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.
这是通过增加三磷酸腺苷来实现的 但这里的整个思想是碘 硒 酪氨酸 使甲状腺处于健康水平 这样甲状腺就可以吸收血液中的葡萄糖 并将其转移到组织中 特别是大脑 And so the way it does this, again, is by increasing ATP But the whole idea here is that iodine, selenium, el tyrocene, 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.
这就是为什么我们谈论的这些补充或从食物中获得的东西实际上可以改善或支持大脑功能 And that's why these things that we're talking about supplementing or getting from food can actually improve or support brain function.
人们总是问我 为了我的大脑 我应该吃什么食物 People are always ask me, what is the food that I should eat for my brain?
比如蓝莓对大脑有好处 Like our blueberry is good for your brain?
或者他们会问我 嗯 这对你的大脑有好处 因为它看起来像大脑 Or they do ask me, well, that's good for your brain because it looks like a brain.
我们之前讲过 事实是 你需要的是支持荷尔蒙的营养物质和支持大脑的生物途径 We talked about that earlier. The fact of the matter is that what you need are nutrients that support hormones and biological pathways that support the brain.
这就是思考的方式 That's the way to think about it.
我意识到 当人们问 我应该吃什么来支撑我的大脑 这基本上就是他们在问的简单问题 And I realize when people ask, what should I eat to support my brain, that's basically what they're asking in short form.
所以保持你的甲状腺激素健康在健康的水平 也就是说 对你的大脑是极好的 因为你75%的新陈代谢来自你的大脑 So keeping your thyroid hormone healthy at healthy levels, that is, is going to be terrific for your brain, because 75% of your metabolism is from your brain.
你的大脑利用葡萄糖的能力 或者说关键音调 是由健康的甲状腺来帮助的 The ability of your brain to use glucose, or key tones, for that matter, is going to be aided by having healthy thyroid.
所以要做 要吃 要吃能让你的甲状腺激素保持健康水平的东西 So do the things, take the things, eat the things that are going to allow you to have healthy levels of thyroid hormone.
我相信很多人都在想 我的甲状腺激素水平健康吗 I'm sure a number of you are out there wondering, do I have healthy levels of thyroid hormone?
这些可以从血液中测量出来 Those can be measured from the blood.
有一些迹象表明甲状腺水平非常高或非常低 我可以开始列出这些 There are some telltel signs of having really high thyroid or really low thyroid, and I could start listing those off.
在网上也很容易找到 They're easy to find online as well.
比如 你知道 眼睛凸出 无法维持体重 焦虑不安 就像甲状腺功能亢进一样 诸如此类 Things like, you know, bulging eyes, inability maintain weight, shaky anxiety that's kind of hyper thyroidal finning of hair, this kind of thing.
我不想讨论诊断甲状腺功能减退症和甲状腺功能减退症 这是不可能的 因为你在那里 我在这里 我们在视频和评论的隧道里来回喊叫 I don't want to get into diagnosing hypothyroidism and hypothyroidism, it's just impossible, because you're there and I'm here, and we're kind of shouting back and forth through a tunnel of video and comments.
如果你担心甲状腺激素水平过高或过低 一定要查一下症状是什么 If you're concerned about having excessively high or excessively low levels of thyroid hormone, absolutely look up what the symptoms are.
和你的医生谈谈 有一些很好的治疗方法 Talk to your physician, and there are a number of good treatments.
我没有谈到可以改善甲状腺机能减退或亢进症状的处方药 I didn't talk about prescription drugs that can improve symptoms related to hypo or hyper thyroid.
当然 他们已经合成了甲状腺 所以如果你没有足够的甲状腺 你可以服用甲状腺 Of course, they have synthesized thyroid, so if you don't make enough thyroid, you can take thyroid.
这是处方 如果你有太多的甲状腺 有时他们会切除甲状腺 It's by prescription. If you take have too much thyroid, sometimes they'll take out the thyroid gland.
或者他们可以使用药物来阻断受体或者干扰一些从大脑到垂体的通路 从垂体到甲状腺的通路 以此来调节甲状腺激素 Or they can administer drugs that will either block receptors or will interfere with some of the pathways from the brain to the pituitaryer, from the pituit to the thyroid, in order to adjust thyroid hormone that way.
所以就不同的甲状腺疾病的治疗而言 这些都是很重要的 So there are that the big guns in terms of the treatments for different thyroid disorders.
但我们说的不是甲状腺疾病 Um But we're not talking about thyroid disorders.
我们正在讨论如何使甲状腺水平保持在健康的范围内 以及通过饮食和补充剂来实现这一目标的一些直接方法 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.
也有很多证据表明 对于月经来潮的人来说 甲状腺激素的水平在整个月经周期中波动很大 There's also a lot of evidence that, for people who menstrate, levels of thyroid hormone can fluctuate dramatically across the menstrual cycle.
所以这真的是一个实验的过程 So that's really going to be a process of experimentation.
我不知道你会不会筑巢 I don't know that you could nest.
理论上 你可以在月经周期的不同阶段抽血 然后找出你的甲状腺激素在月经周期的不同阶段是否过高或过低 You could, in theory, take blood at different phases of your cycle and figure out whether or not your thyroid hormone was excessively higher, low at different phases of the cycle.
这将是非常困难的 如果你有一个愿意和你一起做的心理学家 That's going to be pretty tough to do, if you have an underconologist that's willing to do that with you.
棒极了 我想大多数人都需要弄清楚如何补充我们之前讲过的那些东西 或者从食物中获取这些东西与他们周期的不同方面有关 Terrific. Think most people are going to have to figure out how supplementing the sorts of things that we talked about before, or getting them from foods relates to different aspects of their cycle.
一般来说 在人口周期的前半段 人们会产生碳水化合物和甜食 In general, the 1st half of the cycle, before population, people create carbohydrates and sweets.
更有意义的是 基于生理周期 More related to that makes total sense, based on the biology of the menstrual cycle.
甲状腺激素会上升 无论男女 无论是否来月经 都会增加淀粉类碳水化合物 Um thyroid hormone is going to go up as you as anyone, male or female, menstruating or not, increases more starchy carbohydrates.
这很有趣 因为生酮饮食已被证明能略微降低甲状腺水平 这是有道理的 因为在生酮饮食中 血糖水平是 This is interesting because ketogenic diets have been shown to slightly lower thyroid levels, and that makes sense, because in ketogenic diets, blood glucose levels are
很低 甲状腺激素的分泌大部分在 very low, and thyroid hormone is secreted in large part in
与血液中葡萄糖的含量成比例 以及葡萄糖的含量葡萄糖 不好意思 需要被调节 proportion to how much glucose is in the bloodstream, and how much that glucose glucose, excuse me, needs to be regulated.
所以我并不是要妖魔化生酮饮食 So I'm not trying to demonize the ketogenic diet.
我认为它绝对有它的位置 I think it definitely has its place.
现在有22项研究表明 它可以显著降低血糖 其中约三分之一的研究表明 在关键基因饮食中 甲状腺激素水平略有降低 有时甚至显著降低 There are 22 studies now showing that it can dramatically reduce blood glucose, and about a 3rd of those show that thyroid hormone levels are slightly reduced, sometimes significantly, if not more, in the keytogenic diet.
我想强调的是 这也许可以解释 当人们回到更传统的饮食习惯时 如果他们已经吃了很长一段时间的生酮饮食 他们的体重通常会很快增加因为他们把碳水化合物带回到饮食中 That may explain, I want to highlight, may explain the fact that when people go back to a more traditional diet, if they've been on a ketogenic diet for a long time, that oftentimes they will gain weight very quickly as they bring carbohydrates back into their diet.
有些人每隔三 四天就会在生kitgenic和非生kitgenic之间循环 这就是所谓的镰状生酮饮食 Some people are cycling between kitogenic and non kitogenic every three, four days, so called sicklet ketogenic diet.
有些人长时间保持kitgenic Some people are staying kitogenic for long periods of time.
有些人六天上班 一天休息 Some people six days on, one day off.
所以这是一个巨大的差异 So it was a huge variation there.
重点是碳水化合物 尤其是淀粉类碳水化合物 能促进T3和T4的健康生成 The point is that carbohydrates, starchy carbohydrates, in particular, support the healthy production of T three and T four.
所以如果你的碳水化合物摄入量很低 你的t3和t4就会减少 And so if you're very low carbohydrate, you're going to have a reduction in T three and T four.
所以如果你打算把碳水化合物重新纳入你的饮食 那么你可能会想要慢慢来 And so if you're going to bring carbohydrates back into your diet, then you might want to do it more gradually.
对于那些在月经周期早期渴望碳水化合物的人来说 这实际上与拥有一个健康的周期有关 And for those of you that menstrate and are craving carbohydrates in the early part of the cycle, that is actually associated with having a healthy cycle.
如果你们中有人有一个健康的生理周期在关键基因饮食中 那就很有趣了 If any of you had A-A healthy cycle on a keytogenic diet, that would be interesting.
也许可以通过评论告诉我 或者如果你知道的话 给我指出一些研究的方向 Maybe let me know through the comments, or or point me in the direction of some research if you're aware of it.
所以 你可以看到 在不同的激素之间 胰岛素和葡萄糖之间 雌激素和甲状腺之间 甲状腺和血糖之间 以及chetogenicguide之间 有一种非常美妙的相互作用 So, as you can start to see, there's this really beautiful interplay between the different hormones, between insulin and glucose, between estrogen and thyroid, between thyroid and blood glucose and the chetogenic guides.
一旦你理解了荷尔蒙的核心要素以及它们作用于不同的组织 它们就开始以一种很有意义的方式结合在一起 It all starts to fit together in ways that make a lot of sense once you understand just kind of the core elements of what the hormones are and the variety of tissues that they work on.
简单来说就是 如果你一年没有摄入碳水化合物 那么你的T3和T4水平就会很低 The simple version of this is, if you haven't had a carbohydrate for a year, then your T three, T four levels are going to be pretty low.
我敢肯定有一些凯塔·尼斯塔 他们会说 等等 不 甲状腺激素水平会随着生酮而上升 And I'm sure there are some Keita Nistas out there, they're going to say, wait, no, thyroid hormone levels go up with keto.
这可能是其他原因 间接原因 与激素途径有关 你知道 长期处于qtosis的级联状态 That might be true for other reasons, indirect reasons, related to hormone pathways, that are, you know, cascade from being in qtosis for long periods of time.
太好了 但对于大多数不摄入碳水化合物的人来说 t3和t4会下降 Great. But for most people that don't consume any carbohydrate, t three, t four are going to go down.
当他们开始吃需要甲状腺代谢的食物来进行新陈代谢时 体重增加的速度就会更快 And when they start to consume foods that require thyroid metabolism in order to work with, to metabolize, then weight gain can sometimes happen more quickly.
所以这是需要考虑的问题 是需要小心处理的问题 So it's just something to consider, and it's something to work with carefully.
如果你生病了 比如长期生kitgenic 如果你不是生酮的 你会摄入碳水化合物 还有我们之前讲过的三种东西 硒 胎氨酸和碘 If you're going to be sick, like kitogenic, long term kitogenic, and if you're not ketogenic, and you're consuming carbohydrates, and the three things that we talked about earlier, selenium, tiresine and iodine.
除非有潜在的疾病 否则你的甲状腺水平很可能在健康范围内 Chances are, unless there's an underlying condition there, that your levels of thyroid are going to be a healthy range.
接下来 我们要谈谈生长激素 Next, we're going to talk about growth hormone.
生长激素在过去的20年里得到了大量的关注 Growth hormone has received a ton of attention in the last 20 years.
实际上 还记得它第一次测序的时候吗 Actually. Remember when it was 1st sequenced?
这是一件大事 这是一场巨大的专利闹剧 This was a huge deal. There was a huge patent drama.
我不会提及大学或相关人员 I won't mention the universities or the people involved.
有很多公司 有很多专利 还有巨额支出 There were companies and monster patents and payouts.
这真的很有趣 如果你对科学史感兴趣可以上网查一下 And it was really interesting. You can look that up online if you're interested in some of the scientific history.
生长激素是一种非常简单易懂的激素 因为它与甲状腺激素遵循完全相同的逻辑 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 它们的功能是如此紧密地重叠 当我们第一次看到它的表面时 你可能会想 为什么要有这两个系统 In fact, their functions are so closely overlapping on that, you know, when we 1st look at the face of it, that you're probably going to think, why do you have these two systems?
简单地说 生长激素能释放激素吗 So just very briefly, can growth hormone releasing hormone?
所以请记住 释放意味着它来自大脑 来自大脑 并告诉脑垂体释放生长激素 然后生长激素被释放到血液中 在那里它作用于大量的组织 肌肉 韧带 骨骼 脂肪等 So remember, releasing means it comes from the brain, comes from the brain, and tells the pituitary to release growth hormone, and then growth hormone is released into the bloodstream, where it goes and acts on a ton of tissues, muscle, ligaments, bone, fat, etc.
促进新陈代谢 它听起来就像甲状腺激素 而且它们是并行工作的 To increase metabolism. It sounds just like thyroid hormone, and they do work in parallel.
这就是为什么我们把他们放在同一集里 That's why we've lumped them together in the same episode.
它们促进新陈代谢 修复和组织生长 They increase metabolism and repair and growth of tissues.
如果我们不讨论那些极端的情况 关于生长激素的讨论是不完整的 Conversation about growth hormone would be incomplete if we didn't talk about the kind of extremes.
有些人生下来就没有分泌足够的生长激素 所以他们的个子很矮 There are certain people who are born that don't make enough growth hormone, and they end up very short in stature.
有一些人会产生大量的生长激素 他们最终会变得非常非常大 There are certain people who make a ton of growth hormone, and they end up very, very large.
它们往往有很大的附属物 They tend to have very large appendages.
他们患有肢端肥大症 有点像前额的脊状突起 They have something called acromegaly. It's kind of like a ridging of the forehead.
它实际上是一个骨脊 他们是巨大的 It's actually a bone ridge. They are giant and off.
它过去被称为巨人症 It used to be called giantism.
当然 大多数人的身高和附肢长度都在一个范围内 And most people, of course, are in a range of height and appendage length.
这并不意味着生长激素中断了 That doesn't imply that there's a growth hormone disruption there.
生长激素在测序后受到了很多关注 因为这意味着有机会注射生长激素并替代失去的生长激素 Growth hormone received a lot of attention after it was sequenced, because that meant the opportunity to inject growth hormone and replace growth hormone that was lost.
实际上有很多人带着他们的孩子试图让他们长高不管出于什么原因 通过注射生长激素 And there was actually a lot of cases of people taking their kids and trying to get them to be taller for whatever reason, by injecting growth hormone.
今天 我们来谈谈每个人都可以做些什么来增加生长激素 Today, we're going to talk about the things that anyone can do to increase growth hormone.
有些人想这么做是有原因的 And there are reasons why certain people would want to do that.
生长激素分泌过多的人肯定不想这样做 People who overproduce growth hormone certainly would not want to do that.
生产不足的人 可能会想这么做 People underproduce it would, uh, would probably want to do that.
那些生长激素水平正常的人可能会随着年龄的增长而想要这样做 因为在青春期和发育期间 脑垂体会大量分泌生长激素 People that make normal, quote unquote 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.
这是增长的原因 身体和所有的特征都不奇怪 身高只是其中之一 It's responsible for the growth. Not surprising of the body and all its features, height just being one of those.
所以随着年龄的增长 我们产生的生长激素会越来越少 And so as we age, we make less growth hormone.
这就是为什么我们从受伤中恢复得比较慢的原因之一 And that is one of the reasons why we recover more slowly from injuries.
这是我们体内脂肪堆积的原因之一 也是我们新陈代谢变慢的原因之一 It's one of the reasons why we accumulate body fat, and it's one of the reasons why our metabolism slows.
还有增长 激素替代疗法在过去的20年里非常流行 And so growth. Hormone replacement therapy has been tremendously popular in the last 20 years.
这并不是说它没有问题 Which is not to say it doesn't carry its problems.
它的功能 这是注射生长激素的一个主要问题 不是说如果医生批准了 人们就不应该这样做 或者这符合他们特定的生活目标 但是生长激素 如果它的水平过高 会导致所有组织的生长 所以不仅仅是肌肉 不仅仅是通过新陈代谢减少身体脂肪 你知道 但它也会导致心脏 肺 肝脏和脾脏的生长加速 It does. Here's one of the major problems with injecting growth hormone, 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, so not just muscle, not just reduction in body fat by metabolizing, you know, by allowing fatty acids to be pulled out of storage and used for a TP But it will also cause increase in growth of the heart and the lungs and the liver and the spleen.
这就是生长激素滥用的问题 And so this is the concern with abuse of growth hormones.
所以我们不会讨论生长激素的滥用 So we're not going to be talking about abuse of growth hormone.
然而 我们将讨论任何人都可以使用的工具来提高生长激素的水平 We will, however, talk about tools that anyone can use to increase levels of growth hormones.
有些是行为上的 有些是补充剂上的 还有一些是与行为和补充剂相互作用的 Some of them are behavioral, some of them are supplement based, and some of them interact with behaviors and supplements.
关于生长激素的讨论很酷的一点是现有的增加生长激素的工具是非常可行的 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.
大多数人都可以做到这些 而不需要任何设备 甚至任何补充剂 尽管有一些补充剂相关的工具 以增加生长激素 Most people can do these without the need for any equipment or even any supplement, although there are some supplement related themes for tools for growth hormone increase.
同时生长激素的增加也很可观 And also the increases that one can get in growth hormone are substantial.
所以通常情况下 当你谈论作为外源性物质 如睾酮或雌激素 与使用补充剂或行为来增加它们之间的区别时 你谈论的是十倍的区别 你知道 管理处方化合物 So normally, when you talk about the difference between taking something as an exogenous substance, like testosterone or estrogen, versus using supplements or behaviors to increase them, you're talking about tenfold differences from, you know, administering the prescription compound.
就生长激素而言 有些东西可以使生长激素增加三倍 四倍 甚至更多 尽管这是短暂的增长 但它们对新陈代谢和组织修复有非常强大的影响 In terms of growth hormone, there are things that can increase growth hormone, three, four, 500% or more, and even though that's a short lived increase, they can have very powerful effects on metabolism and on repair of tissues.
我们来谈谈这些 好吗 So let's talk about those. OK?
让我们一步一步来 看看每个人 也许是每个人 为了保持健康的生长激素水平 或者提高生长激素水平 应该做些什么 Let's go step by step in terms of the things that anyone, perhaps everyone, should be doing in order to maintain healthy growth hormone levels, or increase growth hormone levels.
除非你的生长激素分泌过剩 否则这些东西很可能对你有益 Unless you have overproduction of growth hormone, chances are these things are going to benefit you.
然而 和往常一样 我想强调的是 在你做任何事情之前 包括停止任何治疗之前 先和医生谈谈 However, as always, I want to emphasize talk to a doctor before you do anything, including remove any treatments.
所以你想增加或减少的任何东西 都是你和你的医疗保健提供者的责任 So anything you would add or take away, that's the responsibility of you and your health care provider.
好吗 我这么说不是为了保护自己 OK? I don't just say that to protect me.
我这么说是为了保护你 I say that to protect you.
首先 生长激素是在你每晚入睡时释放的 它是在睡眠的早期阶段释放的 也就是所谓的慢波睡眠 1st of all, growth hormone is released every night when you go to sleep, and it's released in the early part of sleep, during so called slow wave sleep.
这两个条件必须满足才能使生长激素正常分泌用于组织修复等等 So the two conditions that have to be met in order for growth hormone to be secreted regularly for tissue repair, etc.
或者你需要进入慢波睡眠 也就是所谓的深度睡眠 你需要血液 胰岛素和葡萄糖保持相对低的水平 Or you need to get into slow wave sleep, the so called deep sleep, and you need blood, insulin and glucose to be relatively low.
所以在睡前2小时内吃东西 不好意思 在睡前2小时内吃东西会抑制生长 回家和释放 So eating within 2 h of sleep, excuse me, eating within 2 h of going to sleep is going to be a suppress growth, home and release.
这很明显 然而 有些人如果太饿了就很难入睡 That's very clear. However, some people are going to have problems falling asleep if they are too hungry.
所以你必须根据这些来决定你要吃什么 什么时候吃 这样你就不会因为太饿而难以入睡 So you have to work with that and decide what you're going to eat and when you're going to eat that thing, so that you're not so hungry that you're having trouble falling asleep.
关于睡眠的章节已经在Uberman实验室播客的第二 三 四集里讲过了 在如何优化睡眠方面 有更多的工具你可能想要或者用不到 如果你喜欢 你可以参考它们 The episodes on sleep that were covered in episodes two, three and four of the Uberman Lab podcast as I believe, more tools there than um you could ever want or make use of in terms of how to optimize sleeps, you can refer to them if you like.
所以不要在睡觉前吃东西 然后进入慢波睡眠 So don't eat too close to sleep and then get into slow wave sleep.
就像我之前讲过的 上半半夜 慢波睡眠和深度睡眠占据了下半半夜 And as I talked about in one of those earlier episodes, the 1st half of the night, slow wave sleep and deep sleep predominate the 2nd half of the night.
这是另一种睡眠 我们称之为快速眼动睡眠 It's another kind of sleep we call rem sleep.
那么早期睡眠有什么特别之处呢 So what is special about this early phase of sleep?
你应该这样思考 This is how you should be thinking.
如果你听这个播客 你应该想 好吧 我听到了 If you listen to this podcast, you should be thinking, OK, I hear that.
有些事情很重要 这是 Something is important. It's
相关的 它在通路中 但机械地说 当我们说进入慢波睡眠 进入深度睡眠 related. It's in the pathway. But mechanistically, when we say, get into slow wave sleep, get into deep sleep.
这就是生长激素分泌的时候 作为科学家 你们应该问自己的问题是 等等 That's when growth hormones secreted. The question you should be asking yourselves, as scientists, of yourselves, is, wait.
为什么是慢波睡眠 慢波深度睡眠能让脑下垂体释放生长激素 比如什么 Why slow wave sleep? What in particular about slow wave deep sleep allows the pituitary to release growth hormone like What?
是什么 因为如果你能理解这一点 如果你能理解其中的一些机制 实际上有很多方法可以增加生长激素的释放量 无论是在睡眠中还是在睡眠外 What is it? Because if you can understand that, if you can understand a little bit of mechanism, there are actually ways that you can increase the amount of growth hormone that you release, both in sleep and out of sleep.
所以答案是大脑中的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巨大活动波 而不是与快速眼动睡眠相关的快速活动波 Delta waves are these big, giant waves of activity in the brain that correlate with slow waves sleep, as opposed to faster waves of activity that associate with rapid eye movement sleep.
所以δ活动中的慢波睡眠实际上触发了大脑中的神经元 释放激素 生长激素 释放激素神经元向脑垂体发出信号 So slow wave sleep in the delta activity actually triggers the neurons in the brain, the releasing hormone, growth hormone, releasing hormone neurons to signal to the pituitary.
现在 我怎么知道这是真的 你能用它做什么 Now, how do I know this is true, and what can you do with this?
我们知道这是真的 因为研究人员找了一些睡眠不足的人 他们只是问 是不是每24小时就有一段时间脑垂体会释放生长激素 Well, we know this is true because researchers have taken people and sleep deprived them, and they just asked, well, is it just one period of time every 24 h and then the pituitary releases growth hormone?
如果是这样的话 那就意味着生长激素只是以所谓的昼夜节律依赖的方式释放 If that were the case, that would say that growth hormone is just released in a so called circadian dependent way.
每24小时是它的脉搏 Every 24 h is the pulse of it.
但是不 它总是与慢波 深度睡眠和δ波有关 But no, it's always relating to slow wave, deep sleep and delta waves.
这很酷 因为这意味着即使你没有在睡眠中测量你的脑电波 你们大多数人可能都没有 你可能在测量慢波睡眠或深度睡眠时使用像呜呜或Ora这样的设备 And this is cool, because what it means is that even if you're not measuring your brainwaves during sleep, which most of you probably are not, you might be measuring slow wave sleep or deep sleep using a device like a whoop or an Ora.
即使你没有 这意味着在白天 如果你能让大脑进入所谓的δ波 你也有可能增加生长激素的释放 And even if you're not, what this means is that during the day, there's the potential to also increase growth hormone release, if you can get the brain into the so called delta waves.
事实证明 在醒着的时候 你也可以做一些事情来促进生长和激素的释放 And it turns out there are things you can do in waking as well to increase growth, hormone release.
我们接下来会讲到这些 So we're going to talk about those next.
但是作为一个工具 为了确保我们在这里加了括号 尽量让血糖不要太高 所以如果你需要在床前吃东西 你不会想要吃任何会让血糖升高太多的东西 But as a tool, and to just really make sure that we put brackets around this, try and have blood glucose not too high, so if you do need to eat close to bed, you wouldn't want to eat anything that would increase blood glucose too much.
尽量不要在临睡前吃东西 Try not eat too close to bedtime.
晚上早点进入深度睡眠 让生长激素释放出来 Get into deep sleep early in the night, get the growth hormone release.
要知道 是活动的δ波 这些神经元中巨大的活动波 刺激了大脑 刺激了脑垂体 And understand that it's the delta waves of activity, these sweeping, big waves of activity in the neurons, that stimulate the brain, to stimulate the pituitary.
因为一旦你明白了这一点 你就有了可以锚定的东西 在清醒的时候我能做什么才能让我释放更多的生长激素 这对大多数人来说是一件好事 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.
在之前的播客中 我已经多次谈到我不太喜欢补充褪黑素的事实 Several times before on this podcast, I've talked about the fact that I'm not a big fan of melatonin supplementation.
在大多数情况下 它在时差的情况下可能是有帮助的 For most purposes, it might be helpful under conditions of jet lag.
然而 我个人不喜欢褪黑素的原因有很多 However, there are a lot of reasons why I personally don't like melatonin.
它与生殖激素睾酮 雌激素和整个轴相互作用 至少对我来说是不吸引人的 It interacts with the reproductive hormones testosterone, in estrogen and that whole axis in ways that are unattractive, at least to me.
它在发育过程中抑制青春期 它在大多数补充剂中的剂量比正常情况下要高得多 大约是正常情况下的一百倍 三百倍 It suppresses puberty during development. It's present in much, much higher doses in most supplements than one would normally make, like one hundredfold, three hundredfold.
然而 今天 我要讲一个例子 非常低水平的褪黑素补充实际上可能是有利的 它有助于过渡到δ波睡眠 我刚刚描述过的慢波睡眠 因为这是睡眠和脑活动的模式 触发生长 激素释放 However, today, I'm going to talk about an instance where very low levels of melatonin supplementation might actually be advantageous, and that is aiding the transition to the delta wave, slow wave sleep I just described, because that's the pattern of sleep and brain weight of activity that triggers growth, hormone release.
所以大多数褪黑素补充剂是1毫克 3毫克 12毫克 这是超生理的 有一些数据显示 可能是500微克的褪黑素 So whereas most melatonin supplements are 1 mg, 3 mg, 12 mg, this kind of thing, that is superphysiological, there are some data showing that microgram, maybe 500 μg, of melatonin.
因此 半毫克可以有助于将早期夜间睡眠模式转向更多的慢波睡眠 深度睡眠δ活动 并改善生长激素的释放 So half a milligram can be beneficial in shifting the pattern of early night sleep toward more of the slow wave, deep sleep delta activity, and improving growth hormone release.
不是很多研究 但我看到的都是高质量的 嗯 他们的研究对象 嗯 你知道 男女都有 数量足够多 等等 Not a lot of studies, but the ones that I saw are quality, um, they were done in subjects that, uh, you know, both sexes, sufficient numbers, etc.
这很有趣 如果你对褪黑素补充剂感兴趣 是的 So this is interesting. So if you're interested in melatonin supplementation, yeah.
你可以从非常低的角度来考虑 You might think about it just in terms at very low
水平 几百微克 而不是毫克剂量 大部分都是毫克剂量 levels, hundreds of micrograms, as opposed to the milligram dosages, most of the ones out there are going to be in milligram dosages.
这是一些研究表明的一种方法 So that's one way that some studies have shown that
你可以增加睡眠初期分泌的生长激素的量 you can increase the amount of growth hormone that's secreted in early phases of sleep.
现在 大脑中的δ波活动和慢波活动对生长激素的释放非常重要 而生长激素的释放对代谢功能非常重要去除多余的身体脂肪和修复组织等等 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, etc.
这让我们不禁要问 在醒着的时候我们还能做些什么来增加生长激素的释放呢 Forces us to ask, well, what other things can we do in waking in order to increase growth hormone release?
所以让我们从那些有潜在的巨大影响但有点难以接近的开始 So let's start with the ones that have a potentially big effect but are a little bit harder to access.
为此 我想说的是一本非常有趣的书 And for that, I want a point toward a book which is really kind of interesting.
这本书的重点不是生长激素 而是 改变的特质 It's not focused on growth hormone, but the book is called Altered Traits.
这就是那本书 这是一本很棒的书 This is the book. It's an excellent book.
戈德曼和戴维森科学出版的 改变特质 揭示了冥想如何改变你的思想 大脑和身体 um Alter Traits, by Goldman and Davidson Science reveals how meditation changes your mind, brain and body.
这是一本很有趣的书对于你们当中的那些人来说这是一本有趣的冥想 也许你们当中没有 但正在考虑的人 他们在这本书中谈论的是冥想有两种不同的效果 Very interesting book for those of you their interesting meditation, and perhaps those of you who are not, but are considering it, they What they talk about in this book is the fact that meditation has two separate lines of effects.
这些影响之一就是改变你的状态 One of those lines of effects are things that change your state.
所以你有压力 你坐下来 冥想 然后放松 然后进入一种特定的状态 So you're stressed, you sit down, you meditate, and you relax, and you go into a particular state.
另一种是随着时间的推移而发生的变化 这些是特质的变化 The other are the changes that occur over time, and those are changes in trait.
因此 人格实际上会随着对TM冥想或反复冥想的长期怀疑而改变 So personality can actually change with long doubts of TM meditation, or repeated meditation.
无论如何 我们今天谈论改变特质的原因是因为某些类型的冥想可以让人的大脑进入非常接近慢波睡眠的状态 In any case. The reason we're talking about alter traits today is because certain types of meditation can get peoples brains into states that very closely mimic slow wave sleep.
如果你在背景音乐中听到鼾声 科斯特洛听起来像是在缓慢地睡觉 这些巨大的振荡鼾声是他每天23 6小时的鼾声 If you hear snoring in the background, costello is sounds like he's in slow way of sleep, these big oscillatory snores that he's in 23.6 h per day.
所以这意味着 对于那些对增加生长激素感兴趣的人来说 冥想练习可以让你进入大脑中的慢波 δ型频率活动可能非常有益 因为 正如我之前提到的 这是获得生长激素释放的方法 So what this means is for, 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 gaining growth hormone release.
这不仅仅是一个昼夜现象 It's not just a circadian phenomenon.
它实际上是由脑电波控制的 It's actually controlled by these brain waves.
我查了双耳节拍 I did look up binaural beats.
我有很多关于双耳节拍的问题 这真的是一个很有吸引力的想法 I get so many questions about binaural beats, and it's a really attractive idea.
通过神经跳动 对于那些你不知道的人 你用一只耳朵听一种频率的音调 另一只耳朵听另一种频率的音调 By neural beats. For those you don't know, you listen to one frequency of tone in one ear, and another frequency of tone and the other.
然后大脑会取两者的平均值 或者脑干中有其他的线路使它不完全是平均值 但为了方便讨论 取两者的平均值 这个频率就是大脑在训练或映射的频率 And then the the brain essentially takes the average of the two, or there's some other wiring in the brain stem that makes it not quite the average, but takes the average of the two for sake of discussion, and that frequency is what the brain in trains or maps onto.
有很多应用程序声称你可以用双耳节拍让大脑进入δ波 There are a lot of apps there claiming that you can get the brain into delta waves using binaural beats.
我找不到高质量的同行评议研究来支持这一点 但我知道有很多双auralbeats的粉丝 I could not find quality peer review studies supporting that, but I know there are a lot of fans out there of binauralbeats.
如果你知道任何独立于公司的文献 使双耳节拍技术如此公正的研究 请发送给我 If you know of any literature that's independent of the company that makes the binaural beat technology so unbiased research, please send it my way.
但在 另一种特质 中 戈曼和戴维森谈到 每天静坐冥想20分钟的人可以进入慢波睡眠 就像大脑状态一样 But in alter traits, gomen and Davidson talk about the fact that people who do 20 min of sitting meditation per day can access these slow wave sleep like, uh, brain states.
我在这里讲了很多关于非睡眠抑郁症的内容 比如瑜伽和催眠 Now, I've talked a lot on here about non sleep depressed, um, things like Yoganira and hypnosis.
我不知道这些会让人进入慢波睡眠本身 或δ波本身 I'm not aware that those will put people into slow wave sleep per se, or delta waves per se.
所以我们说的是20分钟的传统冥想 So we're really talking about 20 min of more traditional type meditation.
好吗 所以我们谈到了非常低剂量的褪黑素作为一种触发δ波的方式 在睡眠中释放更多的生长激素 OK? So we talked about very low doses of melatonin as a way to trigger delta waves and more growth hormone release in sleep.
他们的科学支持这一点 我们已经讲了20分钟的清醒行为 我称之为标准冥想 只是坐在那里 专注于一个 呼吸 试图获得δ波 Their science to support that. We've now talked about a waking behavior of 20 min of sort of what I would call standard meditation, of just sitting there, concentrating on ones, breathing to try and access delta waves.
Binral节拍 还没有科学依据 谁知道呢 Binral beats. No science yet. Who knows.
也许他们的科学支持它 Maybe their science to support it.
如果你知道 请告诉我 If you're aware of it, let me know.
现在 让我们来看看那些已经被证明对清醒时的生长激素释放有巨大影响的事情 Now. Let's move to the things that one can do that have been shown to have what's let's just be honest, a pretty enormous effects on growth hormone release in waking.
这些都是非常可行的事情 And these are things that are very actionable.
其中一件事可以对生长激素的释放水平产生巨大的影响 无论是在清醒时还是在睡眠时 One of the things that can have a dramatic effect on levels of growth hormone release in waking as well as in sleep.
接下来的晚上是锻炼 但关键是锻炼的类型和持续时间 The following night is exercise, but the key is the type of exercise and the duration.
这是有逻辑的 Now, there's a logic to this.
有数百个 如果不是数千个研究测量生长激素 在运动期间或有时在运动后或第二天晚上 There are hundreds, if not thousands of studies measuring growth hormone, both during or sometimes after exercise or the following night.
我们从中得到的结论是 And the conclusion that one takes away from
所有这些都是运动必须有特定的持续时间和强度才能获得生长激素的释放 all of these is that exercise has to be of particular duration and intensity in order to get growth hormone release.
首先 我要告诉你们我发现的生长激素的最大释放量是多少 因为它与一种特定的运动形式有关 So 1st, 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.
这种特殊的运动形式要么是重量训练 The particular form of exercise is either weight training
也可以是耐力训练 or it can be endurance training.
但是耐力训练和重量训练必须控制在60分钟以内 But the endurance training and the weight training actually have to be limited to about 60 min not much longer.
这很重要 因为一遍又一遍地证明 如果一个人做举重或耐力运动的时间过长 皮质醇水平就会高到开始抑制睾酮甚至雌激素通路 Now, this is important because it's been shown over and over again that if one exercises too long with weights or endurance exercise, that cortisol levels go high enough that it starts to inhibit the testosterone and even the estrogen pathways.
这就是为什么我认为过度运动的人会失去月经周期 This is why, I believe people who over exercise, where exercise a lot, can lose their menstrual cycles.
她们停止月经 这就是为什么睾酮会受到抑制 They stop menstruating. It's why you get suppressions into testosterone.
如果人们训练的时间太长 强度太大 你知道 60到75分钟是最辛苦的部分 If people train too long and too hard, the cut off has always been, you know, 60 to 75 min of the hard work part.
每个人的情况都不一样 It's going to vary a lot from person to person.
但就生长激素而言 导致最大生长激素释放的条件是 温暖 But in terms of growth hormone, the conditions that seem to lead to the greatest growth hormone release it are one, get warm.
这很有趣 我们要讨论温度 This is interesting, we're going to talk about temperature.
因此 适当的热身似乎能在艰苦训练阶段开始时加速生长激素的释放 So a proper warm up seems to accelerate the release of growth hormone once the hard work phase starts.
所以10分钟左右的热身时间是我从所有这些研究中得出的数字 So 10 min of warm up or so was the number that I extracted from all these studies.
顺便说一句 这篇评论很精彩 Was a beautiful review on this, by the way.
不同的生长激素反应 Um growth hormone responses of varying.
打扰一下生长激素 精氨酸和运动 Excuse me, um growth hormone, argeneine and exercise.
我们会在几分钟内讨论一下精氨酸 Will talk about argeneine in a few minutes.
这是唯一的办法 K-A-N-A-L-E-Y 它发表在 临床营养和代谢期刊的当前观点 上 当前观点期刊的评论质量通常都很高 因为它们往往是最近的 That's by cannonly. K-A-N-A-L-E-Y. It was published in Current Opinion in Clinical Nutrition and Metabolic Clear The current opinion journals are are generally of pretty high quality in terms of reviews, just because they tend to be pretty recent.
里面的参考文献也很好 And then the references therein are also quite good.
这意味着什么呢 这意味着热身 So what does this mean? This means warm up.
当你说热身的时候 这并不意味着只是热身你要用到的四肢和组织 你不会受伤 实际上是温暖身体 And when you say warm up, it doesn't mean just warm up the limbs and tissues that you're going to use, you don't get injured, actually warm the body.
所以有一些讨论是关于在寒冷的冬天 妈妈们 人们是否应该戴像长统帽一样的帽子 带来条件 让房间温暖 So there was actually some discussion about whether or not in cold winter, moms, people should wear like a stocking cap, bringing the conditions, making the room warm.
所以让身体暖和起来作为热身似乎很重要 因为身体的温度似乎是某种运动模式的重要条件或先决条件 以最大限度地释放生长激素 So getting the body warm as a warm up 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.
这对我来说真的很有趣 This is really interesting to me.
我痴迷于体温 光线 运动和食物之间的相互作用 I have an obsession with how body temperature, light, exercise and food interact.
事实上 如果你感到温暖 你会把体温提高到2度 或者3度 然后开始锻炼 We're going right there with the fact that if you get warm, you bring up the body temperature degree or two, or maybe three, and then start exercise.
高强度的运动看起来确实是 但是 再一次 就像前面令人作呕的一集一样 不是运动导致肌肉衰竭 而是接近肌肉衰竭 It does appear that high intensity exercise, but again, as in disgusting a previous episode, not exercise that brings muscles to failure, but close to it.
所以如果是负重训练 那就接近最后的重复 你不能完成 但不能完成 甚至会失败 So if it's weight bearing exercise, it would be getting close to that, um final repetitions, where you can't complete them, but not pushing through those, or even going to failure.
但接近会导致静息生长激素水平增加300-500% 第二天晚上睡觉时生长激素水平增加300-500% 这是不可思议的 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.
现在 我要正确地分析这个问题 好吗 Now, I want to dissect this properly, OK?
另一个看起来很重要的条件是 血糖相对较低 So one of the other conditions that seemed to be important again, was to have relatively low blood glucose.
所以这看起来很像你在睡眠中释放最大生长激素所需要的睡眠条件 So it looks looking a lot like the conditions you need for sleep in order to get maximum growth hormone release in sleep.
所以血糖不能过高或过低 这本身就是一个问题 So not having blood glucose too high or too low, that's a discussion unto itself.
你要有足够的能量来做运动 但要保暖 血糖不能太高 也不能太低 You want to have sufficient energy to do the exercise, but getting warm, not having blood glucose too higher, too low.
所以可能不要在运动时吃东西 或者在运动时不要摄入太多糖 So probably not eating too close to exercise, or not ingesting a lot of sugars during the exercise.
这一结论得到了一个事实的支持 即摄入含有热量糖的运动强度会立即使生长激素水平趋于平稳 That was supported by the fact that ingestion of a sports strength that contains caloric sugar immediately flat lined the growth hormone levels.
所以胰岛素和葡萄糖生长激素之间的关系非常有趣 So really interesting relationship between insulin, glucose growth hormone.
然后进行60到75分钟的训练 以最大限度地释放生长激素 So then doing the training for anywhere from 60 to 75 min to maximize growth hormone release.
另一件有趣的事情是 即使在运动之后 体温相对较快地恢复到正常水平似乎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 会发生的是生长激素的激增 Otherwise, what would happen is get these bigg spikes in growth hormone.
但如果运动时间过长 或者体温过高持续时间过长 那么第二天晚上你的生长激素就不会第二次增加 But if the exercise went too long, or body temperature remained too high for too long, then you didn't get the 2nd increase in growth hormone the following night.
我希望我讲得够清楚了 So I hope I made that abundantly clear.
好好热身 让体温上升 Warm up well, get body temperature up.
如果你感兴趣的是生长激素的释放 锻炼60到75分钟也不是绝对失败 无论是在运动过程中还是晚上 Exercise 60 to 75 min don't go to absolute failure if your interest is in growth hormone release, both during the exercise and later that night.
如果你能通过降温把体温降低到正常水平 比如冷水澡 或者冰袋什么的 或者只是 你知道 关掉房间里的暖气 或者到外面去 不管是什么 那么你就增加了你在第二天晚上增加生长激素的可能性 And if you can bring body temperature back down to normal levels by cooling off, maybe cool shower, or maybe ice pack or something, or maybe just, you know, turning off the heat in the room, or going outside, whatever it is, then you increase the probability that you're going to increase growth hormone the following night as well.
这些都是很大的增长 300%到500% And again, these are big increases, 300 to 500 %.
这几乎就像你在白天得到了第二次睡眠 It's almost like you're getting a 2nd sleep during the day.
但如果运动强度过大 如果体温过高持续时间过长 就会打乱整个过程 就得不到生长激素增加的效果 But if the exercise is too hard, if body temperature stays too high for too long, you disrupt the whole process, and you don't get the effect of increased growth hormone.
生长激素真的很强大 但它不能单独起作用 Growth hormone is really powerful, but it doesn't work alone.
事实上 生长激素的很多作用都是由它对肝脏的作用介导的 In fact, a lot of the effects of growth hormone are mediated by its effects on the liver.
所以生长凝血被释放 进入肝脏 然后肝脏释放一种叫做IGF的东西 胰岛素生长因子1 So growthromo is released, goes to the liver, and then the liver releases something called IGF, insulin growth factor one.
胰岛素生长因子1在神经科学领域很受欢迎 因为它有能力在运动后改善记忆力和学习能力 Insulin growth factor one was popular in the neuroscience community as an area of focus because of its ability to trigger improvements in memory and learning after exercise.
事实上 运动可以刺激生长激素和igf的释放 igf似乎对改善记忆力有很大作用 And indeed, exercise triggers both the release of growth hormone and igf IGF seems responsible for a lot of the effects of improved memory.
一些人报告说 这是由于神经元数量的增加 或神经发生 新神经元的诞生 Some people report that that is due to increase number of neurons, or neurogenesis, birth of new neurons.
很明显 这不是发生在人类身上的事情 It's pretty clear than humans, that's not what's happening.
是的 在动物身上 而不是在人类身上 Yes, in animals, not in humans.
然而 IGF对记忆和认知有积极的影响 IGF nonetheless, has positive effects on memory and cognition.
在生长过程中触发IGF释放 激素释放的一个好方法是通过运动 And a great way to trigger IGF one release in growth, hormone release, is through exercise.
现在 有趣的是 我在这里提到IGF的原因是 特定的运动模式 实际上是运动的持续时间 对IGF和生长激素有不同的影响 这取决于运动的对象是男性还是女性 Now, the interesting thing, and the reason I bring you up IGF here, is that certain patterns of exercise, actually duration of exercise, have different effects on IGF and growth hormone, depending on whether or not the exercise is done by men or women.
这就是我们所说的性别依赖效应 There's what we call a sex dependent effect.
在这个特殊的研究和其他几个研究中专利效应的性别如下 And the sex to patent it effect is as follows in this particular study and several others.
他们所做的是让人们锻炼 What they, what they did is they had people exercise.
他们测量了运动前 运动中和运动后血液中的生长 激素和IGF水平 然后他们就能看到它们的最大增长发生在什么时候 They measured growth, hormone and IGF won levels from the blood before during and after exercise, and they could see when their the greatest increase has occurred.
这是一种标准的抵抗运动 This was standard sorts of resistance exercise.
所以有一些深蹲 嗯 有一个类似冲刺的活动 So some squats, um, there was a, there was a sprint like activity.
具体的练习是什么并不重要 没有一个失败的 It doesn't really matter what the what the specific exercises were, None of them were to failure.
这些是十次或更少的重复 六组 这是任何人都可能做的标准重量训练 These were in kind of the ten repetition or less range, six sets, so kind of standard weight training stuff that anyone might do.
嗯 但有趣的是 女性能够在运动早期达到生长激素和IGF的最大峰值 在前30分钟 这意味着 即使女性只有30分钟 生长激素也会大幅增加 Um. But what was interesting is that women were able to access the biggest peak in growth hormone and IGF early in the exercise, in the 1st 30 min So what this means is, even if you just have 30 min at least for women, there's going to be a big increase in growth hormone.
对于男性来说 IGF增加最多的是在运动的后半部分 总共增加了60分钟左右 And IGF won in the 1st 30 min For men, the biggest increase occurred later in the in the exercise, which was a 60 min or so total.
所以性别依赖效应很有趣 And so the sex dependent effects are interesting.
他们指出 皮质醇 睾酮和雌激素等物质的水平不同 男性和女性会影响IGF和生长激素等物质的释放 They point to the fact that things like cortisol, testosterone and estrogen, which of course vary in different levels, and men and women are going to impact the release of things like IGF and growth hormone.
是的 他们确实控制了各种因素 比如饮食 他们控制了体重和以前的经验 And yes, they did control for all sorts of things like diet, and they controlled for weight and prior experience.
这实际上是一个很好的研究 如果你想看看的话 It's actually a quite nice study, if you'd like to check it out.
这根本就是皮尔斯的作品 在内分泌学前沿 生长激素 胰岛素 发光因子1 分子方式 抗阻力运动的isiform反应具有性别依赖性 It's by pierce at all. Growth hormone, insulin, glow factor one, molecular way, isiform response to resistance exercise are sex dependent in Frontiers in Endocrinology.
2020年精品期刊 这是最近才发生的事 Fine Journal in 2020. So it's quite recent.
这意味着什么呢 这意味着如果你在锻炼 想要释放生长激素 热身 做我们在前30分钟讨论过的那种锻炼 在生长激素和IGF方面 你会得到最大的好处 So what does this mean? This means if you're exercising and you want growth hormone release, warm up, do the type of exercise we've been discussing women in the 1st 30 min is when you're going to get the maximum benefit in terms of growth hormone and IGF.
男人们 你必须坚持整整60分钟 所以如果你对生长激素和IGF的释放感兴趣 就不要过早休息 Men, you have to keep going for the entire 60 min so don't tap out early if you're interested in getting the growth hormone and IGF release.
同样的条件也适用于冷静下来 不要让运动持续太久 这样你就不会得到不断增加的生长激素 And the same conditions apply about then cooling down and not making the exercise last so long that you don't get the increasing growth hormone.
到目前为止 我在做这个播客的经验是 人们分为两类 The following my experience thus far in doing this podcast is that people fall into one of two categories.
有些人只是告诉我该给人们吃什么 有些人非常渴望尝试补充剂 也许是处方化合物 There are the just tell me what to take people, the people that are really eager to try supplements and maybe in prescription compounds.
还有一些人对补充剂有点害羞 And then there are people who are a little bit more shy about supplementation.
他们更关注他们能在饮食和行为等方面做些什么 They are more focused on what they can do with diet and behaviors and things of that sort.
我对两者都没有偏见 I don't have a bias either way.
我尝试提供有科学文献支持的工具 我总是指出安全边际 I try and offer tools that are supported by the scientific literature, and I always point to safety margins.
呃 有些补充剂可以在相当大的程度上增加生长激素 不 这些不是生长激素本身 尽管它当然会在相当大的程度上增加生长激素 Uh? There are supplements that can increase growth hormone to a considerable degree, and no, these aren't growth hormone itself, although that of course, will increase growth hormone to a considerable degree.
最后我们会讲到处方药 不仅仅是生长激素 还有其他一些目前非常常用的药物 尤其是在娱乐行业 We will talk about prescription drugs at the end, not just growth hormone, but some other things that are quite prominently in use right now, in particular in the entertainment industry.
嗯 有一些非常有趣的化合物 但首先 我们来谈谈补充剂 UM, there's pretty interesting compounds. But 1st, let's talk about supplements.
我们已经知道了一段时间 但是 氨基酸阿根廷氨酸 以及氨基酸鸟嘌呤 可以显著提高生长激素水平 So there's been known about for some time, but um argenine, the amino acid argenine, as well as the amino acid ornathine, can increase growth hormone levels substantially.
阿根廷有很多影响 Now, argenine has a number of effects.
你可以从食物中得到它 You can get it from food.
你可以从补充剂中获得它 You can get it from supplements.
有些人以药片或胶囊的形式服用 Some people take it in pill form or capsule form.
有些人会把它带走 Some people will actually take it by
IV 但静脉注射需要的阿根廷糖的水平和总量 IV. But intraveniously, the levels and the amounts of gro of argenine required
获得大量的生长激素释放是相当可观的 to get big growth hormone release increases is pretty substantial.
所以有些人会在睡前服用阿司匹林 So some people will take argeine before bedtime.
有些人在运动前服用 Some people take it before exercise.
前提条件是低血糖 The prerequisite, again, is low blood glucose.
血糖过高 药效会减弱 Blood glucose is high, it's gonna quash the effect.
人们服用的阿辛氨酸量从3g到10g不等 有时甚至更多 The amounts of archenine that people take are anywhere from 3 G to 10 G, or sometimes even more.
虽然这绝对是一个越多越好 Although this is definitely a case of more is not better.
有一个阈值 如果服用超过9克的银 生长激素的释放实际上会减弱 There is a threshold at which growth hormone release is actually blunted by taking more than 9 g of argeny.
9克阿根廷药 口服 很多药片 Now, 9 g of argentine, orally, is a lot of pills.
至少要吃9片 它会引起肠胃紊乱 对吧 It's at minimum nine pills. And it can cause some gi disturbance, right?
人们会感到恶心 有些人会呕吐 People can feel nauseous, some people will throw it up.
有些人会便秘或腹泻等 Some people get some constipation, or diarrhea, etc.
或者只是胃痛 我当然不是建议人们这样做 他们不这样做 他们争论 但这就是为什么大多数研究阿根廷对生长激素水平的作用的研究都是通过静脉注射进行的 Or just stomachaches. I'm certainly not suggesting people do this, that they're not, that they take arguing, but that's the reason why most of the studies that looked at the role of argentine on growth hormone levels did it by IV intravenous infusion.
然而 有趣的是 无论口服还是口服 阿根廷都能显著增加生长激素的释放 So what's interesting, however, is that whether or not it's by mouth or by vain taking, argenine can dramatically increase growth hormone release.
提高的水平 或者说增加的数量 在最低的时候是100 但基本上在基线的400%到600%之间 And the levels, or the amount of increase raised, was anywhere from 100 on the low end, but anywhere from basically from 400 to 600% above baselines.
这些都是生长激素的大幅增加 These are huge increases in growth hormone.
我从来没试过精氨酸 Now, I've never tried argingine um.
阿根廷在那里有许多不同的目的 Argenine is out there for a number of different purposes.
其中之一是增加生长激素 One of them is to increase growth hormone.
一些补充剂可以促进生长 包括阿根廷和鸟氨酸 Some of the supplements out there to increase growth from it include argentine and ornithine.
阿根廷确实有扩张动脉的作用 它基本上增加了血液供应 Argenine does have the effect of of dilating arterials, and it basically increases blood supply argent The argentine pathways involved in vesor dilation.
它实际上是很多药物的下游通路这些药物被用来治疗直肠功能障碍 It's actually the pathway that's downstream of a lot of drugs that are used to treat things like a rectile dysfunction.
每当人们出现任何类型的末梢血流量问题时 他们就会关注一种化合物 这种化合物要么会破坏酶 要么会调整氨基酸的水平 以获得更多的vesor扩张 And anytime people have problems with peripheral blood flow of any kind, they focus on compounds that will either disrupt the enzymes or will adjust the levels of amino acids to get more vesor dilation.
因此 以增加生长激素为目的服用逆行激素也会有扩张血管的作用 So taking rgenine for the purpose of increasing growth hormone will also have the effect of dilating blood vessels.
对于有血液的人 不好意思 有心脏疾病的人 这实际上是一个严重的问题 And for people with blood, excuse me, with heart conditions, that actually can be a serious issue.
现在 这里有一件非常重要和有趣的事情需要注意 那就是 以增加生长激素释放为特定目标而增加阿氨酸水平 实际上会缩短运动对生长激素的影响 Now, here is something really important and interesting to note, which is that increasing archenine levels with the specific goal of increasing growth hormone release, can actually short circuit the effects of exercise on growth hormones.
我看了几项研究 研究了服用阿菊氨酸和运动之间的相互作用 或者仅仅服用阿菊氨酸 或者仅仅服用运动 Several studies I looked at, looked at the interaction of taking archenine and the exercise, or just the argenine or just the exercise alone.
不幸的是 如果生长激素提高了你的目标 很不幸 你不能通过服用精氨酸和锻炼 使生长激素增加800% And so you don't, unfortunately, if growth hormone increases your goal, you don't, unfortunately, get to increase growth hormone 800% by taking argeneine and exercising.
它似乎总是被限制在300%到500%的增长 仍然是很大的增长 It always seems to be clamped at about 300 to 500% increases, still large increases.
我提出这一点有几个原因 So I make that point for several reasons.
首先 要知道我们的基因对VASA降解有其他的影响 1st of all, be aware that our gene has these other effects on VASA delation.
如果你有心脏病 请认真对待 或者在任何情况下都要认真对待 Take those seriously if you have a heart condition, or take them seriously in any case.
其次 你可以补充阿根廷 而不是运动 在睡觉前服用 可以让生长激素大幅增加 2nd of all, you can supplement with Argentine, not exercise, and get these big increases in growth hormone by taking them before sleep.
但如果你在运动前服用弓化药 你就会短路或抑制运动对生长激素的影响 But if you're taking the archening before exercise, you are going to short circuit or clamp the effects of exercise on growth hormone.
好吧 这是一种可以使用的东西 但它与锻炼没有协同作用 OK, so it's something that one could use, but it doesn't have a synergistic effect with exercise.
两者或多或少互相抵消了 不是零 但你最终得到的结果和你做其中一个的结果是一样的 The two more or less cancel each other out, not to zero, but you end up with the same effect you would had you done one or the other.
希望大家都明白了 另一件事是 如果一个人的目标真的是增加血液中的砷含量 不管出于什么原因 砷含量可能不是最好的方法 因为它在肠道中代谢的方式 So hopefully that's clear. The other thing is, if one's goal is really to increase argening in the blood, for whatever reason, argening may not actually be the best way to do that, because of the way it's metabolized in the gut.
它不能进入 或者说不能进入 你最感兴趣的组织 不能增加生长激素 也不能扩张血管 It doesn't have access, or get access, to the tissues that you're most interested in, in terms of increasing growth hormone, or vaser dilation, for that matter.
在这种情况下 还有一种叫做el-citerine的物质 它对签证扩张有强大的影响 通过弓化途径对生长激素水平有潜在的影响 And in that case, there's something else called el citerline, which has powerful effects on, on visa dilation, powerful effects on, uh, potentially on growth hormone levels via the archening pathway.
但基本上 elciterline 就像一个供体或者 But basically, el citerline, it acts a sort of a donor or.
这是arginging的生物学前提 可以导致更大的arginging It's kind of a biological prerequisite for argening, and can lead to even bigger argenine
如果你把阿根廷本身也算进去的话 increases then you would get if you took argentine itself.
柠檬碱就在那里 And so al citraline is out there.
记住 任何扩张血管的东西都会降低血压 所以 Keep in mind that anything that dilates the blood vessels will lower blood pressure, so
埃尔西特林 是的 会增加血液流动 无论你想用它来做什么 elsiturline, yes, will lead to increase blood flow for whatever purpose you want to use it for.
嗯 Um,
无论是健身房的泵还是其他什么 它也会导致精氨酸和生长激素的大幅增加 但它会降低血压 whether or not that's pumps in the gym or whatever um, it also can lead to big increases in argingine and growth hormone, but it will lower blood pressure.
所以要注意这一点 但是要明白生物学并不是那么简单 So be aware of that. But and understand that the biology isn't so straightforward.
Elciterline实际上可能是让阿根廷增长的更好方式 而不是阿根廷本身 El citerline may actually be the better way to get argentine increases than argentine itself.
鸟嘌呤也可以增加生长激素 尽管这也是通过间接途径 And ornathine can also increase growth hormone, although that's also through an indirect pathway.
现在很少有人关注鸟嘌呤是一种增加生长激素的方法 And nowadays there isn't a lot of focus on ornathine as a way to increase growth hormone.
这在九十年代很流行 That was kind of all the rage in the ninetys.
现在已经没有那么多了 人们对这些东西真的很了解 Not so much anymore nowadays, that people were really in the know for this stuff.
倾向于关注ElCiterline Um tend to focus on El Citerline.
如果你对ElCiterlene或阿根廷感兴趣 我强烈建议你去我们的老朋友 好朋友 查一下 com 因为你可以把它放到列表里 And if you're interested in El Citerlene or Argenine, I highly recommend you go to our old friend good friends, examine dot com, because there you can put it into the list.
你可以直接搜索 而且完全免费 You can just put search, and it's totally free, um.
它会告诉你血压会略有下降 And it will tell you that blood pressure will be slightly decreased.
健身房的能量输出会增加 对血糖有很大的影响 Power output in the gym will increase theres Very strong effects on blood glucose.
疲劳减轻 尤其是一氧化氮大幅增加 Fatigue is reduced, notably big increases in nitric oxide.
这也与血管扩张的增加有关 That's also related to the increase in vesor dilation.
等离子argenine 非常高 不好意思 显著的效果 Plasma argenine. Very high excuse me notable effects.
非常支持研究 允许人们进行更多的训练 有氧运动 Very high support for studies which allow people more training volume, aerobic exercise.
动脉僵硬降低 有一大堆东西是生长激素增加的 Arterial stiffness is brought down. There's a huge list of things increase in growth hormone.
两项研究都是双盲的 So two studies showing this was done double blind.
太好了 你总是想看双盲 安慰剂对照 Great. You always want to see double blind, placebo controlled.
这只在男性中发生 在女性中没有 This was only done in males, not in females.
不幸的是 只有男性的数据 Unfortunately, just have data from males.
而是生长激素的增加 这是一个很小 但真正重要的影响 But increases in growth hormone. It's a small, but a real significant effect.
从质量研究来看 所以有很多影响 嗯 And again, from quality studies. So there's a huge number of effects there, um.
还有一些关于柠檬碱的更有趣的东西你可能没有想过 或者像肌肉氧合作用 And some of the other kind of more interesting ones about el citraline that you might not, um, have thought about, or things like muscle oxygenation.
UM 向下滚动 海洋反应蛋白减少 UM, as we scroll down, decreases in sea reactive proteins.
所以你可能会影响到很多相同的东西 不好意思 来自我们之前看到的相同种类的化合物 So a lot of the same things that you might affect, expect, excuse me, from the same sorts of compounds we saw before.
这里的结论是 如果你想增加生长激素 想想精氨酸途径 The takeaway here is, if you want to increase growth hormone, think about the Argingine pathway.
但argingine本身可能并不是达到这一目标的最佳直接途径 But argingine itself might not be the best direct route to get there.
其他的事情 Citerline可能是更好的选择 Else. Citerline might be a better option.
但请务必考虑并认真对待它对血压的影响 But please do consider and take very seriously the effects on blood pressure.
我们一直在谈论补充剂或运动对生长激素的巨大影响 生长激素是一种非常强大的激素 So we've been talking about big effects from supplementation or exercise on growth hormone, this extremely powerful hormone.
需要注意的一点是生长激素的形态会随着我们年龄的增长而变化 And one thing to note is that the profile of growth hormone as we age changes.
我之前提到过 但很难理解它是如何变化的 I mentioned that earlier, but it's poor to understand how it changes.
我特别感兴趣的一件事是 当一个人四十多岁的时候 在30到40岁之间你每晚释放的生长激素的量会减少两到三倍 One thing that's particularly interesting to me, as somebody was 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.
真是不可思议 我们经常听到睾丸激素水平会随着年龄的增长而下降 或者雌激素水平会随着年龄的增长而下降 但是如果你回想一下雌激素那一集的睾丸激素 谈谈这个事实 如果你真的看看数据 比如说 关于睾丸激素 有很多90多岁的男人 他们并不罕见 That's really incredible. You know, we hear so much about testosterone levels going down as we age, or estrogen levels going down, but if you recall from the testosterone in estrogen episode, talk about the fact that, if you really look at the data, just for instance, on testosterone, there are men in their ninetys, and they are not rare.
结果发现他们分泌的睾酮和二氢睾酮和20多岁时一样多 It turns out that are making as much testosterone and DHD, dihyd testosterone as they were in their twenties.
现在我们听到很多关于睾丸激素水平下降 精子水平下降等等的说法 OK, so we hear so much nowadays about how testosterone levels are dropping, sperm levels are dropping, etc.
我不否认我在那集里说过 但很明显睾酮水平在人与人之间是非常惊人的 And I don't dispute that I talked about that in that episode, but it's clear that testosterone levels very tremendously from person to person.
只是变老并不一定意味着睾丸激素水平下降 生长激素水平 似乎在人们三四十岁的时候下降 而且下降得很明显 这似乎是普遍的情况 And just getting older does not necessarily mean that testosterone levels are dropping, growth hormone levels, it seems are dropping when people are in their thirties and forties, and they're dropping substantially, and that seems to be the case across the board.
你不会发现人们在40多岁 50多岁和60多岁时分泌的生长激素和他们在十几岁和二十多岁时一样多 You're just not going to find people in their forties, fifties and sixties that are making as much growth hormone as they were in their teens and twenties.
作为一个我感觉很好的人 但作为一个我明显注意到的人 当我40多岁的时候 即使我睡了同样的时间 我也感觉不太能够从运动或伤口愈合中恢复 即使是同样的睡眠时间 And as somebody who I feel really good, but as somebody who definitely noticed that as I got into my forties, that even if I slept the same amount, I wasn't feeling quite, as I would say, um able to recover from exercise or wound healing, even with the same amount of sleep.
我试着优化很多东西 And I was trying to optimize a great number of things.
生长激素这件事引起了我的特别兴趣 This business of growth hormone became a particular interest to me.
由于操作的方法生长激素在男人和女人是如此简单 因为每个人都经过这个年龄下降非常显著相关 在我看来 我们应该做的事情 喜欢运动 喜欢睡觉不要吃太近 试图优化睡眠 所有这些都是很棒的工具 我们嗯应该追求也许使用 他们可以抵消减少两到三倍 And since the ways to manipulate growth hormone in men and women are so straightforward, 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 um be pursuing and perhaps using, and they can actually offset the two to threefold decrease.
对吧 如果我们说的是三四十岁的人的死亡率下降两到三倍 那么我们就 Right? If we're talking about a two to threefold decrease for people there in their thirties and forties, and then we're
说到锻炼的增加 或者补充剂的增加 但肯定是 talking about increases from exercise, or from maybe from supplementation, but certainly from
锻炼300%~500% 那么 突然之间 我们就可以完全抵消与年龄相关的生长激素下降 仅仅通过行为 exercise of 300 to 500 %. Well, then all of a sudden, we're in a position to actually offset the age related declining growth hormone completely, just through behaviors.
我认为这很有趣 也很有力 And I think that's quite interesting and quite powerful.
现在 我想讨论一种任何人都可以显著提高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.
我说的戏剧性 就是戏剧性 And when I say dramatically, I mean dramatically.
我过几分钟就会讲到这些数字 I'll get to the numbers in a couple minutes.
但我们必须记住生长激素最初是如何释放的 But we have to remember how growth hormone is released in the 1st place.
记住 一切都始于大脑 始于下丘脑 Remember, it all starts in the brain, in the hypothalamus.
低体温症是大脑的一个区域 它控制着性行为 温度调节 昼夜节律行为 也就是你什么时候想醒 什么时候想睡 攻击性等等 Hypothermus 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.
大脑的其他区域也参与其中 但它有一个丰富的不同神经元集合 参与所有这些非常基本的功能 There are other brain areas involved too, but it has a rich collection of different neurons involved in all these very basic functions.
现在 正如我们所说的释放激素 生长激素 释放激素来自于下丘脑的神经元 Now, as we talked about the releasing hormones, that growth hormone, releasing hormone comes from neurons in the hypothalamus.
然后它们与脑下垂体沟通 脑下垂体释放生长激素 然后生长激素作用于所有这些不同的组织 肌肉 肝脏 软骨等 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, etc.
体脂让它们消耗能量 这就是为什么你会减掉体脂 Body fat makes them use energy, that's why you lose body fat.
当生长激素水平高时 会使你长肌肉 强壮 骨骼等 When growth hormone levels are high, makes you grow muscle, strengthens, bones, etc.
现在 有一件事对生长激素水平有深远的影响 生长激素的释放 是温度 Now, one of the things that has a profound effect on growth hormone levels, growth hormone release, is temperature.
现在 这方面的数据非常有力 这些数据来自动物研究和人类研究 Now, the data on this are very strong, and the data come from both animal studies and human studies.
所以有很多研究已经探索了如何让动物冷或热可以增加生长激素 So there are number of studies that have explored how making animals cold or hot can increase growth hormone.
如果你想要往哪个方向穿衣服 你可以想象 如果你想增加生长激素 让动物或人变得更温暖是正确的方法 And if you're dressing 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.
现在 任何时候你要给自己 或其他人 或动物升高体温 都是有风险的 Now, any time you're going to increase temperature of yourself, or anyone else, or an animal, it is risky.
我想说清楚一点 I want to be really clear about this.
不是每个人都应该参与我将要描述的行为 但是 我应该说 它有风险的原因是它不需要在大脑中烹饪太多的温度 大脑烹饪神经元 在那之后 神经元就不能恢复了 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, and after that point, neurons can't come back.
人们可能会死于高温 And people can die from hyperthermia.
我们有更大范围的寒冷 We have a much greater range in terms of cold.
你也可能死于体温过低 You can also die of hypothermia.
你可能会冻死 但你变冷的范围比大脑变暖的范围要大得多 You can freeze to death, but you have a much greater range of getting cold than you do warming up the brain.
然而 他们确实有强有力的数据表明 桑拿可以刻意高热 不要太高 However, they are really strong data pointing to the fact that sauna OK deliberate hyperthermia, not too high.
然而 桑拿可以增加生长激素和其他激素的释放 However, that sauna can increase the release of growth hormone and other hormones.
这篇文献的戏剧性之处在于报道的影响之大 And what's so dramatic about this literature is the size of the effects that are reported.
首先 我们来讨论一下温度的升高 So 1st of all, let's talk about these temperature increases.
是的 我会提到人们可以做的事情 即使你没有桑拿房 因为我意识到不是每个人都有儿子在后院 也不是每个人都有桑拿房 And yes, I will refer to things that people can do, even if you don't own a sauna, because I realize not everybody has a son in their backyard or has access to a sauna.
首先回顾一下我们关于运动的研究在运动前热身几度会导致在运动过程中生长激素增加得更大更快 So 1st of all recall our study about exercise where warming up a few degrees before the exercise led to bigger and quicker increases in growth hormone during the exercise bout itself.
这已经表明了温度很重要的方向 So that already point in the direction that temperature was important.
现在 没有双关的意思 我们所说的增加体温的方法是进入176华氏度之间的桑拿 也就是80摄氏度 一直到210华氏度 215华氏度 Now, the degrees, no pun intended, that we're talking about increasing body temperature is by entering saunas that are somewhere between 176 degrees Fahrenheit, so that's 80 degrees Celsius, and all the way up to like, 210, 215 degrees Fahrenheit.
我个人就知道有人能达到更高的温度 但他们已经训练自己应对非常高的温度 I personally know people that go even higher than that, but they've trained themselves to deal with with very high heats.
再说一次 高温是危险的 And again, high heat is dangerous.
你必须征得你的医生的同意 You must clear this with your doctor.
那么高温下会发生什么呢 Now, what happens in high heat?
在干草中会发生一些事情 首先 你的心脏的搏量开始变大 有点像锻炼 Couple things happen in hay. 1st of all, you start getting bigger stroke volume of the heart, kind of like an exercise.
一旦你在耐力运动中得到了很好的训练 你的中风量和你的心脏每次能泵出的血量就会变大 你的血管就会扩张 对吧 Once you get well trained in endurance activity, your stroke volume and the amount of blood that your heart can pump each time, gets larger, you dilate the blood vessels, right?
还有很多事情发生 There are a lot of things happen also.
你在出汗 你的身体试图释放热量 血管扩张 阿根廷会增加热量 You're sweating, your body's trying to unload heat, dilation of blood vessels, argenine increases in heat.
我们开始看到和听到一个共同的主题 Were starting to see and hear a common theme.
但似乎不仅仅是把身体温度提高到212华氏度 But it appears that getting into not only getting the body up to 212 degrees Fahrenheit.
我想说得很清楚 不是说要把身体加热到100摄氏度 Want to be very clear, not talking about getting the body up to 100 degrees Celsius.
那太可怕了 你会死的 That would be terrible. You would die.
但是进入一个短时间内非常热的环境 从20分钟到30分钟 温度在80摄氏度到100摄氏度 或175华氏度 或多或少到210华氏度 已经被证明可以增加生长激素的释放 But entering environments where it's very hot for short periods of time, anywhere from 20 min to 30 min, where the temperature is 80 degrees Celsius to 100 degrees Celsius, or 175 degrees Fahrenheit, more or less to about 210 degrees Fahrenheit, more or less, has been shown to increase growth hormone release.
Sixteenfold 这是正确的 Sixteenfold 那是1600% Sixteenfold. That's right. Sixteenfold. That's 1600 %.
对其他激素也有影响 比如皮质醇等 Now, there are also effects on other hormones, proact in cortisol, etc.
这个研究中描述的模式 现在有很多研究 So the pattern that was described in this study, there have been many studies now.
重复桑拿对17个人的内分泌有影响 Um endocrint effects of repeata sauna um were were done in 17 humans.
这是反复做这个动作的结果 UM This was from doing this repeatedly.
所以这不是他们第一次这么做了 So it wasn't the 1st time they did this.
他们不得不说 必须连续三天这样做 They had to say, had to do this three days in a row.
实验模式是进入桑拿房20分钟然后是30分钟的冷却期 And the pattern was to get into the sauna for 20 min followed by a 30 minute cooling period.
记住 不要长时间处于高温下 Remember, you don't want to spend long periods of time at high heat.
你不能煮你的大脑和其他组织 You cant cook your brain and other tissues.
如果你决定这么做 你要非常小心 Be very careful as you approach this, if you decide to.
但是30分钟 不好意思 是20分钟的桑拿 然后是30分钟的冷却 然后又是20分钟的It 导致生长激素增加了五倍 But 30 min, excuse me, 20 min sana, followed by 30 min of cooling, followed by 20 min on It again, led to a fivefold increase in growth hormone.
然后日复一日 日复一日 到第三天 你会看到这些巨大的增长 比如 十六倍 甚至十六倍 And then by doing that, day after day, after day, on the 3rd day, you would see these huge increases of, like, sixteenfold, up to sixteenfold.
现在有很多这样的研究 And there are now many studies like this.
这在几年前就被描述过了 但从那以后 有很多其他的研究都指向了故意的热疗 但不是太热 你杀死自己是为了增加生长激素 This was described a few years ago, um, but since then, there have been a number of other studies that have pointed in the direction of deliberate hyperthermia, but not too hot, that you kill yourself in order to increase growth hormone.
我知道我一直在强调这里的危险 但是 无论什么时候你要搞砸热量 你都必须小心 And I know I keep highlighting the dangers there, but again, any time you are going to mess with heat, you have to be cautious.
你一定要小心 所以如果你没有桑拿房 标准桑拿房是有用的 You have to be careful. So standard sauna can be useful if you don't have access to a sauna.
人们这样做的一种方法是 我们必须求助于我们的朋友 摔跤手 One way that people do this, we have to look to our friends, the wrestlers.
他们穿着塑料制品 基本上是一种相当便宜的塑身衣 你可以在任何在线购买平台上买到 They wear plastics, which are basically body suits that are fairly inexpensive that you can buy on, um any online purchase platform.
我应该这么说 有些人 在过去 在他们有这些塑料之前 这些东西很容易得到 I should say. Some people, in the old days, before they had these plastics, things so readily available.
我认识一些人 他们把自己裹在垃圾袋里 然后穿上运动衫 然后出去慢跑 I actually knew people that wrapped themselves in garbage bags and then throw on sweats in a hoodie, and then go out for a jog.
再说一次 你必须非常小心 尤其是在大热天 Again, you have to be really careful, especially on a hot day.
过热等同于死亡 但这是另一种升温方式 Overheating can equate to death. But that's another way to heat up.
其实你并不需要桑拿 You don't actually need a sauna.
我认识一些人 他们会在旅行时在酒店房间里这样做 I've known people who will do this in hotel rooms while they're traveling.
他们会打开暖气 你知道 洗个热水澡 They'll turn on the heat, you know, make a hot bath.
他们不会真的去洗澡 但他们会让房间充满蒸汽和热量 他们会穿上连帽衫和运动衫 运动裤 他们会穿着羊毛袜子坐在那里 他们会暖和20分钟然后他们会洗个凉水澡 然后他们会再洗一次 They won't actually get in the bath, but they'll fill the room with steam and heat, and they'll put on a hoodie and some sweatshirt, sweat pants, and they'll sit there with wool socks on, and they'll get warm for 20 min then they'll take a cool shower, and then they'll do it again.
我想当酒店支付水费时 你不会太担心 I guess when the hotels paying the water bill, you don't, you don't worry about it too much.
当然 有些人拥有自己的歌曲 Some people, of course, own songs.
有很多方法可以做到这一点 There are a lot of ways to do that.
我有朋友在军队里 他们在海外的时候用汽车做桑拿浴 各种各样的东西 I have friends who are in the military who made saunas out of cars while they were overseas, all sorts of things.
你一定要小心 You do have to be careful.
我知道我说过很多很多次了 I know I said it many, many times.
我只是不想让任何人受伤 I just don't want anyone to hurt themselves.
但是这些生长激素的增加是巨大的 它们可能源于下丘脑内神经元活动的增加 刺激脑垂体释放的生长激素 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 released from the pituitary.
这可能是因为生长激素释放激素 低温区的神经元非常紧密 甚至可能与下丘脑中调节热量和体温的一些神经元混合在一起 And that's probably because the growth hormone releasing hormone, neurons in the hypothermus sit very closely and may even be intermixed with some of the neurons in the hypothalamus that regulate heat and body temperature.
记住 新陈代谢是热量的一部分 Remember, metabolism is in part heat.
这就像一个熔炉 你消耗了多少能源 用于建筑或能源使用目的 It's like a furnace of how much energy you're consuming and using for building or for um energy usage purposes.
所以桑拿非常非常有趣 So sauna can be very, very interesting.
再一次 20分钟 30分钟冷却 20分钟 再一次 非常谨慎地进行 尽管如此 这些都是非常极端的影响 就它们增加生长激素水平的能力而言 沿着温度和激素的线 And again, it's 20 min, 30 minute cooling, 20 min Again, proceed with extreme caution, but nonetheless, these are pretty extreme effects in terms of their abilities to increase growth hormone levels along the lines of temperature and hormones.
我想提一下2021年3 4月发表的一项最新研究 I just want to mention a very recent study just came out March, april, 2021.
青年男性反复热应激和冷水浸泡会产生不良反应 Andergent effects have repeated hot thermal stress and cold water immersion in young adult men.
不幸的是 这只发生在男性身上 Unfortunately, it was just in men.
他们没有研究女性 尽管如此 我认为这些数据作为一个普遍的主题与每个人都相关 They didn't look at women. But nonetheless, I think the data are relevant to everybody as a general theme.
这就是波德·施特劳斯基 This is Pod Straussky at all.
我会把这个研究的链接放在标题里 I will put a link to the study in the caption.
他们观察了睾酮分泌皮质醇等 And they looked at testosterone proacting cortisol, etc.
他们发现 桑拿确实会导致皮质醇的显著降低 皮质醇是一种压力激素 是一种你想在早上醒来时释放的激素 And what they found was that the sauna does indeed lead to a significant decrease in cortisol, a stress hormone, a hormone that you want to be released early in the day when you wake up.
但桑拿确实导致了皮质醇的显著降低 但没有改变睾酮 DCA或刺激水平 But sauna definitely led to its significant decrease in cortisol, but did not change testosterone, DCA or proacting levels.
这很有趣 事实证明 寒冷确实会影响其中一些激素 但结果比较复杂 So that's interesting. And it turns out that the cold did affect some of these hormones, but the results there were a little bit more mixed.
因此 这里的结论是 热量似乎对生长激素有积极的影响 影响很大 So the takeaway here is that heat seems to have positive effects on growth hormone, big effects.
它似乎对降低皮质醇水平有积极作用 但似乎对睾酮 DHCA或直接刺激没有影响 It seems to have positive effects on reducing cortisol levels, and it does not seem to have effects on things like testosterone, DHCA or proacting directly.
你可以想象 任何激素的变化都会改变其他激素的水平 这是一种间接影响 但就直接影响而言 在桑拿浴期间或之后 没有任何影响 You can imagine that a shift in any hormones is going to alter the levels of other hormones down the lines, sort of indirect effects, but in terms direct effects, just during or immediately after the sauna bath, there were no effects.
我们讨论了饮食补充剂 行为工具 当然 我们也讨论了潜在的生物学和逻辑 希望能听到所有这些的安全预防措施 So we've talked about diet supplementation, behavioral tools, and of course, we talked about the underlying biology and logic, and hopefully heard the safety precautions for all of those.
现在 我想简单地谈谈处方方面的问题 Now, I'd like to just briefly talk about the prescription side of all this.
我们知道 很多人服用生长激素 因为这是医生给他们开的处方 There are, as we know, many people taking growth hormone because it's been prescribed to them by a doctor.
可能有人在没有医生开处方的情况下也在服用生长激素 这不关我的事 And presumably there are people taking growth hormone even though it has not been prescribed by a doctor, which is none of my business.
但这里的重点是 我们制造的大部分激素都是人工合成的 所以有不同版本的小瓶或小样本供人们注射 But the point here is that most all of the hormones that we make have been synthesized, so there are versions of them in little bottles or little amples that people can inject.
如果你打算走这条路 这里有几个重要的事情需要考虑 Here are a couple of important things to consider if you're going to go that route.
首先 和医生谈谈 对吧 1st of all, talk to a physician, right?
它们实际上只能通过医生合法获得 They actually are only legally available through a physician.
第二 任何时候你注入一些东西 你就会关闭你自己的生产 2nd of all, any time you're injecting something, you're going to shut down your own production.
这就是荷尔蒙系统的工作方式 That's the way that the hormone system works.
如果你服用甲状腺激素 你就不会产生甲状腺 至少从长远来看是这样 If you take thyroid hormone, you won't make thyroid, at least in the long run.
如果你服用睾酮 你会停止自己的睾酮分泌 If you take testosterone, you will shut down your own production of testosterone.
如果你服用雌激素 系统会更有弹性 但最终你会停止雌激素的产生 If you take estrogen, the system is a little more resilient, but eventually you will shut down your production of estrogen.
生长激素也是如此 And the same is true for growth hormone.
所以决定走那条路去做某事并不总是决定永远做下去 So a decision to go that route of taking something is often not always a decision to do it forever.
然而 如果你愿意维持一段时间没有某种激素 有些人可以做一些事情 然后停止服用 然后等待他们不再产生睾酮 雌激素生长激素的时期 然后它有时会回来 有时不会 However, if you're willing to sustain a period of being without a given hormone, some people can do things and then take a stop taking them, and then wait out the period in which they're not making testosterone, estrogener growth hormone, and then it will come back sometimes, and sometimes it won't.
现在有一种新领域正在发展 我认为值得我们关注 不是因为我鼓励它 而是因为它正在发生 而且与科学保持一致 与努力保持事物的现代化保持一致 它值得我们讨论 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, and in keeping with the science, and in keeping with trying to keep things modern, it's worth us discussing.
这些是缩氨酸 所以这些天 你听到很多关于激励潮的说法 And those are peptides. So these days, you hear a lot about pep tides.
我想稍微澄清一下什么是激励潮 I'd like to clarify a little bit about what pep tides are.
活力潮是一种非常庞大的生物化合物 Pep tides is a really huge category of biological compounds.
肽就是一串氨基酸 对吧 Peptides are just strings of amino acids, right?
我们已经讲过了阿根廷胎氨酸 鸟烷 So we've talked about al tiresine argenine, ornithane.
这些是氨基酸 这些是单独的氨基酸 它们组合在一起形成很小很小的激励潮 或者它们被称为波利激励潮 它只是更长的激励潮 Those are amino acids. Those are individual amino acids, and those are put together into little, small pep tides, or they're what they're called polly pep tides, which are just longer pep tides.
事实证明 任何物质 比如生长激素 或者生长激素释放激素 都是由不同的氨基酸和不同的序列组成的 就像你的基因是由年龄 as gs cs和ts 核苷酸和不同的序列组成的 Turns out that for any substance, like growth hormone, or growth hormone releasing hormone, it's made up of different amino acids and different sequences, just like your genes are made up of ages, as and gs and cs and ts, nucleotides and different sequences.
这就像一个食谱 激励潮往往是氨基酸的短序列 它与激素或其他肽足够相似 当你注射它们时 它可以导致相似的相同的效果 It's like a recipe pep tides tend to be a short sequences of amino acids that resemble a hormone enough or resemble some other peptide enough that it can lead to the similar same effects when you inject them.
例如 我们制造生长激素 从大脑中释放激素 刺激脑垂体中的生长激素 So, e.g. we make growth hormone, releasing hormone from our brains, which stimulates growth hormone from the pituitary.
你现在可能已经厌倦我说这些了 但是人们现在会用 道德灵先生 这个词 它不是生长激素 释放激素的整个肽序列 但它是其中的一个子集 You're probably getting tired of me saying that by now, but people now will take things like sir moralin, S-E-R-M-O-R-E-L-I-N, sir moralin, which is not the entire peptide sequence of growth hormone, releasing hormone, but it's a subset of those.
当人们在晚上睡觉前注射它时 通常是在空腹的情况下注射 然后刺激脑垂体释放生长激素 And when people inject it before they go to sleep at night, is typically how it's done on an empty stomach, then that stimulates the release of growth hormones from the pituitary.
这不是服用生长激素 So this is not taking growth hormone.
这是服用刺激激素 也就是通常所说的促分泌激素或模拟激素 This is taking the stimulating hormone, or what's often called a secretegog or a mimic.
好的 它会导致人们想要的荷尔蒙分泌 All right. It causes a secretion of the hormone that one wants.
人们也会为了甲状腺激素这样做 People do this for thyroid hormone too.
有些人是根据处方来做的 有真正的医疗需求 Some people are doing this by prescription, with a real medical need.
另一些人只是为了长寿 这有点像一个灰色地带 没有它他们就不会死 但他们想提高他们的生活 Other people are doing it for just longevity reasons, which kind of falls into that gray zone of they wouldn't die without it, but they want to enhance their life.
所以他们这样做是因为他们相信这对他们来说是正确的 And so they're doing that because they believe it's the right thing for them.
药方 先生 道德就是药方 它们有用吗 Prescription, sir, moralin is prescription. Do they work?
是的 它们是否会抑制生长激素的自然分泌 Yes. Do they shut down your natural production of growth hormone?
释放激素 答案是肯定的 Releasing hormone? Well, there the answer is yes.
但其中一些肽实际上有改变基因表达的作用 But some of these peptides actually have the effect of changing gene expression.
还记得吗 回到最开始我谈论激素的时候 Remember, way back to the beginning when I was talking about hormones?
它们实际上可以改变基因表达 它们实际上可以设置运动路径来继续产生激素 即使你停止服用这种化合物 They can actually change gene expression, and they can actually set pathways in motion for continued production of a hormone, even if you stop taking the compound.
现在 这可能是好事 也可能是坏事 因为 正如你回忆的生长激素 很大 Now, that can be good, or that can be bad, because, as you recall growth hormone, in big
生长激素的短期增加 比如桑拿 或者我 你知道 我应该说运动 阿根廷或桑拿 似乎有这些巨大的影响 increases in growth hormone that are short lived, like sauna or I, you know, I should say exercise, or argenine or sauna, it seems like has these huge effects.
或者晚上的早些时候 第一阶段的睡眠 晚上的早些时候 这些都是短暂的 但是当一个人不断地注射 Um or early nights, you know, 1st phase of sleep, early in the night, these sorts of things, those are transient, but when one is injecting over and over a constant
水平 你可以付诸行动的基因表达程序 可以长期存在 level, you can put into action gene expression programs that can be long lived.
假设你体内有一个特定的肿瘤 当肿瘤看到生长激素时就会生长 And let's say you have a particular tumor in the body, tumors will grow when they see growth hormone.
即使那个肿瘤对你不健康 对吧 Even if that tumor is unhealthy for you, right?
你全身都长出了组织 You've got growth of tissues all over the body.
再说一次 我并不是说人们是否应该做这些事情 So again, I'm not saying whether or not people should do these things or not doing them.
我所知道的一件事是 它们在电影工业中有非常突出的用途 One thing I do know is that they are in very prominent use in the movie industry.
那些想要快速去除体内脂肪的人 他们确实需要更多的恢复时间 提高治愈率 People who want to peel off body fat quickly, they do increase recovery time, the increase healing rates.
人们也会注射胃激励潮之类的东西 People are also injecting things like gastric pep tides.
事实上 在上一集我们讲过胃激励潮 与生长途径有关的东西和来自肝脏的其他东西可以提高组织和伤口愈合的速度 There are actually stomach pep tides that we talked about in the previous episode, things related to the growen pathway and other things from the liver that can improve the rate of tissue and wound healing.
你可以打赌 在即将到来的奥运会上 很多人都在使用肽和化合物 我并不是特别指责任何人 只是这与激素增强是分开的 比如注射gh或注射睾酮 You can bet that in the upcoming Olympics, lot of people are using peptides and compounds, and I'm not pointing fingers at anyone in particular, just this is separate from hormone augmentation, of like injecting gh or injecting testosterone.
人们现在正在沿着这条路走得更远 People are now working further up the pathways.
一些缩氨酸的其他名称是hypermoral和umtestimoral Other names of some of the peptides are things like hypermoral and um testimoral.
其中一些有临床用途 And some of these have clinical uses.
还有一些是作为化合物用于长寿领域 或者自我增强领域 Others have just been made as compounds for people in the kind of longevity field, or the self augmentation field, if you will.
我不是在宣传它们的使用 但它们确实存在 So again, not promoting their use, but they're definitely out there.
所以现在 如果你听说过它们 或者有人和你谈论过它们 希望你对它们的潜在生物学有了更好的了解 你可以理性地思考它们是否适合你 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 再一次 涵盖了大量的材料 OK, once again, covered an enormous amount of material.
希望你们现在已经了解了甲状腺激素和它的作用 以及它的作用机制 或者更多 还有生长激素 它的作用 以及它们是如何控制我们的新陈代谢的 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.
它们决定了我们能吃多少营养物质并加以利用 They dictate how many nutrients we can eat and make use of.
它们可以从体内提取脂肪 修复肌肉 修复软骨 They can pull from body fat stores, repair muscle, repair cartilage.
它们真的是不可思议的化合物 而且它们是可操作的 They really are incredible compounds, and they are actionable.
这些都是我们可以做的事情 比如早睡 也许是补充archeny 也许不是 但愿是充足的运动 适当热身 不要让运动太长时间或太激烈 都会有帮助 They are things that we can do, like getting that early phase of sleep, perhaps supplementing with archeny, maybe not, hopefully, getting adequate exercise, warming up properly, not making the exercise too long or too intense, will help.
也许蒸桑拿之类的 Maybe sauna or things like it.
你知道 刻意的安全热疗 强调安全 You know, deliberate safe hyperthermia, with the emphasis onsafe.
可能是有用的东西 即使你对甲状腺或生长激素途径不感兴趣 Might be things that are of use regardless, even if you're not interested in the thyroid or the growth hormone pathways.
我们一个月的荷尔蒙研究就此结束 This brings to a close our month on hormones.
现在希望你们不仅理解了甲状腺激素和生长激素 还理解了虹膜激素 生长激素 雌激素 睾丸激素的逻辑 为什么我们要吃 为什么我们不吃肠绞痛而吃烧烤 And so now hopefully you understand not just thyroid and growth hormone, but the logic that underlies the iroid hormone, growth hormone, estrogen, testosterone, why we eat, why we stop eating colics to kinding grillin.
如果这些名字对你没有任何意义 那么也许你可以回头再听一遍 If these names don't mean anything to you, then perhaps go back and listen to those episodes.
但无论如何 我希望你们在看完这篇文章后能对这些激素有更深入的了解 它们在控制我们大脑的功能方面是如此强大 以及大脑和激素之间的相互作用 因为这真的是一个双向对话 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 this is really a bydirectional conversation.
大脑告诉身体该分泌什么激素 这些激素影响着身体的所有组织 同时也告诉大脑是否要多吃 长得多 多思考等等 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, etc.
所以我非常感谢你们的时间和关注 So I really appreciate your time and attention.
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我还应该在youtube上提到 点击订阅按钮 同时点击通知按钮 I should also mention on youtube, hit the subscribe button, but also hit the notifications button.
我们每周一发布一期节目 但有时我们也会在中间发布一些短片 We release episodes every Monday, but sometimes we also release short clips in between.
这样你肯定不会错过 That way you're sure to never ms.
一集 如果你想进一步支持我们 请查看我们在播客开始时谈到的赞助商 an episode. If you want to support us further, please check out the sponsors we talk about at the beginning of the podcast.
这对我们很有帮助 我们还有一个爱国者账户 Episode That really helps us. We also have a patriot account.
我是安德鲁·休伯曼 It's patrion com slash Andrew Huberman there.
你可以在任何你喜欢的水平支持播客 You can support the podcast at any level that you like.
这节课我提到了补充剂 And I mention supplements this episode.
我经常提到补充剂 当然没有必要 I often mention supplements. They are certainly not necessary.
但对于那些对补充剂感兴趣的人 我们与Thorn合作 T-H-O-R-N-E因为Thorn在成分的质量和每个胶囊 片剂 粉末等中的成分数量方面有着最高的严格标准 But for those of you interested in supplements, we've partnered with Thorn, T-H-O-R-N-E because Thorn has the highest levels of stringency in terms of the quality of the ingredients and the amount of the ingredients in each capsule, tablet, powder, et cetera.
如果你想看我服用的补充剂 也想获得任何一种补充剂的折扣 或者索恩生产的任何一种补充剂 ThornT-H-O-R-N-E com If you want to see the supplements that I take, as well as get a discount on any of those, or any of the supplements that Thorn makes its Thorn T-H-O-R-N-E dot com.
去掉字母U 去掉Huberman 他们生产的任何营养品都可以打八折 Slash the letter U, slash Huberman, and you can get 20% off any of the supplements they make.
我得提一下 索恩在梅奥诊所工作 I should mention Thorn works with the Mayo Clinic.
他们与他们合作 他们与所有主要的运动队合作 所以真的是最高水平的严格 They partnered with them. They work with all the major sports teams, so really the highest levels of stringency.
我们很高兴能和他们一起工作 Were quite happy to be working with them.
最后但并非最不重要的是 我感谢你们的时间和关注 最重要的是 感谢你们对科学的兴趣 And last but not least, I thank you for your time and attention, and above all, for your interest in science.
我就是那个人 and I'm the one.