The Effects of Microplastics on Your Health & How to Reduce Them
发布时间 2024-10-21 12:01:14 来源
摘要
In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, ...
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中英文字稿 
Welcome to the Huberman Lab Podcast where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today we are discussing microplastics. Microplastics are an extremely interesting and important topic that everyone should know about. And the reason is microplastics are indeed everywhere. They are in the air. They are in beverages we consume. They are lining the inside of soup cans. They are lining the inside of paper cups made to hold hot water, coffee and tea.
欢迎来到Huberman实验室播客。在这里，我们会讨论与科学和日常生活密切相关的工具。我是Andrew Huberman，斯坦福医学院神经生物学和眼科教授。今天，我们将讨论微塑料。微塑料是一个非常有趣且重要的话题，每个人都应该了解。原因在于，微塑料确实无处不在。它们在空气中，在我们饮用的饮料中，内层存在于罐装汤的内壁上，甚至在用于装热水、咖啡和茶的纸杯内壁上。
And there are a lot of animal data and indeed some human data showing that microplastics, which consist of particles of different sizes, can be very detrimental to our health. At the same time it's important to realize that as of now, we don't have any causal data linking microplastics to specific human diseases. That said, there's a lot of correlative data and today we are going to review those correlative data.
有很多动物实验数据，甚至一些人体研究数据表明，微塑料（由不同大小的颗粒组成）可能对我们的健康非常有害。同时，需要意识到，目前我们没有任何因果数据将微塑料与特定人类疾病直接联系起来。话虽如此，也有很多相关性数据，今天我们将回顾这些相关性数据。
And most importantly, we are going to discuss the various things that we can each and all do to limit our exposure to microplastics or at least to facilitate the removal of microplastics from our body. Because as we'll soon discuss, you have microplastics in essentially every organ and tissue of your body right now. And you are constantly being bombarded with microplastics.
最重要的是，我们将讨论各种方法，帮助每个人减少接触微塑料，或者至少帮助身体清除微塑料。因为正如我们将要讨论的那样，目前你的身体几乎每个器官和组织中都有微塑料，而且你还在不断受到微塑料的侵扰。
So the challenge for me and indeed for you as well is to frame this topic of microplastics accurately. It's important that we understand they are out there. They are in us. And indeed they can cause serious issues for our health. However, we also need to take agency. We need to understand how we can limit what's called the bioaccumulation of microplastics in our organs and tissues.
对我来说，甚至对你来说，准确地理解微塑料这个问题是一个挑战。我们需要明确，微塑料存在于我们的周围，甚至进入了我们的身体，并且的确可能对健康造成严重影响。不过，我们也需要采取措施，了解如何减少微塑料在我们的器官和组织中积累。
And I don't want to be alarmist. Today's episode is not about getting you to be petrified or about developing some sort of hypochondriasis about microplastics. It's designed to inform you about what they are, where they exist, where they exist in particularly high amounts, and the things that you can do to limit their impact on your biology. Because I think it's fair to say that we are not going to rid the earth of microplastics. They are just too pervasive.
我不想危言耸听。今天的节目不是为了让你感到恐慌或对微塑料产生某种病态担忧。而是为了告诉你什么是微塑料，它们在哪里存在，尤其在哪些地方含量特别高，以及你可以采取哪些措施来减少它们对你身体的影响。因为我认为，我们无法彻底消除地球上的微塑料——它们实在是太普遍了。
Now the one caveat is that there are certain populations of people, in particular people that are pregnant, or people that have young children and those young children themselves, that should really strive to limit their exposure to microplastics. So by the end of today's episode, you can be confident that you'll understand a lot about what microplastics are, and the impact that they are currently having, some of the potential impact that people are starting to investigate, and ways that you can limit their negative impact on your brain and bodily health.
需要注意的是，有一些特定的人群，特别是孕妇、有幼小孩子的人，以及这些孩子本身，应该尽量减少接触微塑料。因此，今天这期节目结束时，你可以确信，你会对微塑料是什么，它们目前产生的影响，人们正在研究的潜在影响，以及如何减少它们对大脑和身体健康的负面影响有深入的了解。
Before you begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Element. Element is an electrolyte drink that has everything you need and nothing you don't. That means the electrolytes, sodium, magnesium, and potassium, in the correct ratios, but no sugar.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和科研工作是分开的。然而，它是我努力向公众免费提供科学信息及相关工具的一部分。为了延续这个主题，我想感谢今天播客的赞助商。我们的第一个赞助商是Element。Element是一种电解质饮料，包含你所需的一切，却不含你不需要的成分。这意味着它含有按正确比例配比的电解质、钠、镁和钾，但不含糖。
Now, I and others on the podcast have talked a lot about the critical importance of hydration for proper brain and bodily function. Research shows that even a slight degree of dehydration can really diminish cognitive and physical performance. It's also important that you get adequate electrolytes in order for your body and brain to function at their best.
我和播客中的其他人已经多次讨论过，保持充足的水分对大脑和身体的正常运作至关重要。研究表明，即使是轻微的脱水也会大大降低认知和身体表现。同时，摄入足够的电解质也很重要，这样身体和大脑才能更好地运作。
The electrolytes, sodium, magnesium, and potassium are critical for the functioning of all the cells in your body, especially your neurons or nerve cells. To make sure that I'm getting proper amounts of hydration in electrolytes, I dissolve one packet of element in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.
电解质，包括钠、镁和钾，对于身体中所有细胞的正常运作都是至关重要的，特别是对神经细胞。为了确保我摄入足够的电解质水分，我每天早上醒来时在16至32盎司的水中溶解一包电解质补充剂，并且基本上在早晨第一件事就是喝掉它。
I also drink element dissolved in water during any kind of physical exercise I'm doing, especially on hot days if I'm sweating a lot and losing water and electrolytes. Element has a lot of different great tasting flavors of element. My favorite is the watermelon, although I also confess I like the raspberry and the citrus. Basically, I like all the flavors of element. If you'd like to try element, you can go to drinkelement.com.
在任何体力锻炼中，我都会在水中加入Element，一个富含电解质的饮品。尤其是在炎热的天气里，如果我流汗很多并失去大量水分和电解质，这个饮品对我来说特别有帮助。Element有很多美味的口味可供选择。我最喜欢的是西瓜味，但我也不得不承认我喜欢覆盆子味和柑橘味。基本上，我喜欢Element的所有口味。如果你也想试试Element，你可以访问drinkelement.com网站。
This is a great example of a drink element. I'm going to use a drink element that I'm going to use for a drink element. I'm going to use a drink element that I'm going to use for a drink element. I'm going to use a drink element that I'm going to use for a drink element. I'm going to use a drink element that I'm going to use for a drink element. I'm going to use a drink element that I'm going to use for a drink element. I'm going to use a drink element that I'm going to use for a drink element.
这是一个很好的饮品元素的例子。我打算用这个饮品元素来制作饮料。
Pretty soon I realized that therapy is an extremely important component to overall health. In fact, I consider doing regular therapy just as important as getting regular exercise, including cardiovascular exercise and resistance training exercise, which of course I also do every week. There are essentially three things that great therapy provides. First, it provides a good rapport with somebody that you can really trust and talk to about any and all issues that concern you. Second of all, great therapy provides support in the form of emotional support, but also directed guidance, the do's and the not to do's. Third, expert therapy can help you arrive at useful insights that you would not have arrived at otherwise. Insights that allow you to do better, not just in your emotional life and your relationship life, but also the relationship to yourself and your professional life and all sorts of career goals. With better help, they make it very easy to find an expert therapist with whom you can really resonate with and provide you with these three benefits that I described. If you'd like to try better help, go to betterhelp.com slash Huberman to get 10% off your first month. Again, that's betterhelp.com slash Huberman.
很快我意识到，心理治疗是整体健康中极其重要的一部分。实际上，我认为定期进行心理治疗与保持定期锻炼同样重要，包括心血管锻炼和阻力训练，这些锻炼我每周都会进行。优质的心理治疗基本上提供了三个好处。首先，它让你与一个值得信任的人建立良好的关系，你可以与这个人分享任何让你担忧的问题。其次，优质的心理治疗提供情感支持，还有明确的指导，告诉你该做什么和不该做什么。第三，专家级的心理治疗能够帮助你获得有用的见解，这些见解是你自己可能无法获得的。这些见解不仅让你的情感生活和人际关系有所改善，还能提升你对自己的认知以及职业生活，帮助你实现各种职业目标。使用BetterHelp可以很容易找到与你真正契合的专业治疗师，并给你上述三个好处。如果你想试试BetterHelp，可以访问betterhelp.com/Huberman享受首月10%的折扣。再次强调，访问betterhelp.com/Huberman。
Okay, let's talk about microplastics. What are microplastics? Microplastics, as the name suggests, are little itty bitty bits of plastic. How itty bitty? Well, microplastics range in size from one micron, which is one one thousandth of a millimeter, all the way up to five millimeters in diameter. Okay, so anything in that size range is considered a microplastic. Anything smaller than that, so anything smaller than one micron in diameter, one one thousandth of a millimeter in diameter, is considered a nano-plastic. And indeed, there are lots of microplastics floating around in the air. There are lots of nano-plastics floating around in the air. There's lots of both of those things in the ocean. There are a lot of those things in food, especially packaged food. There are a lot of those things lining cups. There are a lot of those things in everything that we consume, essentially.
好的，我们来谈谈微塑料。什么是微塑料呢？顾名思义，微塑料就是很小很小的塑料颗粒。到底有多小呢？微塑料的大小范围从一微米（即千分之一毫米）到五毫米不等。所以，任何在这个尺寸范围内的塑料都被认为是微塑料。比这更小的，比如直径小于一微米（即千分之一毫米）的，则被称为纳米塑料。实际上，空气中漂浮着大量的微塑料和纳米塑料。在海洋中也存在大量的这些物质。我们的食物中，尤其是包装食品中，也含有很多这些东西。它们还存在于杯子的内衬中，基本上可以说，在我们消费的所有事物中都有很多这样的微塑料和纳米塑料。
So what does it mean to have all these microplastics and nano-plastics floating around in our environment and going into our body through fluids and foods, et cetera? Well, there is some serious concern because these microplastics potentially can disrupt cellular health, organ health, and could potentially lead to certain forms of disease. We'll talk about the ways they could potentially do that. However, I want to also emphasize that your body is incredibly good at dealing with foreign invaders. It's very good at getting rid of stuff that isn't good for it. However, microplastics and nano-plastics have been shown to lodge within specific tissues and stay there for long periods of time. So you'll notice during today's episode, I'm going to go back and forth between the stuff that's really scary and then reassuring you that we're not sure whether or not we need to be that scared about these microplastics and nano-plastics yet.
那么，环境中漂浮的这些微塑料和纳米塑料到底意味着什么，它们通过液体和食物等进入我们的身体？确实存在一些严重的担忧，因为这些微塑料可能会破坏细胞健康、器官健康，并可能导致某些疾病。我们会讨论它们可能造成这些影响的方式。不过，我也想强调一点：你的身体非常擅长处理外来物质，对于不利的东西，它有很好的清除能力。然而，研究表明微塑料和纳米塑料能够嵌入特定的组织，并在其中停留很长时间。在今天的节目中，你会注意到我在讨论令人生畏的信息和让人放心的观点之间来回切换，因为我们目前还不确定是否真的需要对这些微塑料和纳米塑料感到如此害怕。
What I want to do is give you the evidence so you can decide how much effort you put into limiting your exposure to these microplastics and nano-plastics and how much effort you put into trying to rid your body of them. I'm not here to paint the picture one way or the other because frankly, the data just don't line up with one argument or the other, that they're extremely dangerous or that they're nothing to worry about. Let me give you an example of something that you might have heard in the media and on recent podcasts out there that's very scary. The argument, based on what seemed to be a pretty high quality publication that you may have heard, is that every single week we ingest up to a credit card's worth of microplastics and nano-plastics. You might have seen that in headlines and in other podcasts and indeed there was a paper arguing that. However, a more recent paper looked at the quantitative analysis they used, used a different quantitative analysis and claimed that they vastly overestimated the amount of plastic that we ingest every week.
我想做的是提供证据，这样你可以决定自己在减少微塑料和纳米塑料暴露方面投入多少努力，以及在尝试排除身体中的塑料方面投入多少精力。我并不是要倾向于某一观点，因为坦率地说，数据并不支持微塑料和纳米塑料是极其危险的或是毫无担忧的两种说法。让我给你举个例子，这可能是你在媒体或近期的播客中听到的比较可怕的信息。根据一篇看似高质量的出版物的说法，可能每周我们都会摄入相当于一张信用卡重量的微塑料和纳米塑料。你可能在头条新闻或播客中看到过这样的说法，确实有一篇论文是这样论述的。然而，更近期的研究使用不同的定量分析后声称，那篇论文大大高估了我们每周摄入的塑料量。
What do I mean by vastly overestimated? This newer analysis of the same data claims that the credit card's worth of plastic that it was argued we consume every week. Well, that was an overestimate by a million fold. In fact, it would take 23,000 years to consume enough plastic to lead to that credit card's worth of plastic in our bodies. Now we have very discrepant data or rather we have very discrepant analyses of the same data. You're starting to get a picture of just how confusing this whole field is, but we're going to parse it a little bit further by saying that it's also very clear that microplastics and nano-plastics are very clear.
我所说的“极大高估”是什么意思呢？最新的关于同一数据的分析声称，我们每周消耗相当于一张信用卡的塑料量的说法被高估了一百万倍。实际上，我们需要花费23,000年才能在体内累积达到那样多的塑料。现在，我们对相同数据有非常不同的分析结果。你可能开始理解这个领域有多么的混乱了，但我们接下来要进一步解析一下，虽然很混乱，但可以肯定的是，微塑料和纳米塑料是非常明确存在的。
And nano-plastics are everywhere. They're just everywhere you look. In fact, if I were a PhD advisor for somebody in toxicology or a PhD advisor for somebody in environmental science and they needed to have a sure fire publication, I'd probably suggest that they work on microplastics and go out there and try and find yet another source of microplastics and use a better analysis, for instance. Doing a graduate thesis isn't just about getting a publication, but what I'm trying to refer to here is that wherever people look for microplastics, they find them.
纳米塑料无处不在。无论你看哪里，都会发现它们。事实上，如果我是毒理学或环境科学领域的博士生导师，并且我的学生需要确保能发表论文，我可能会建议他们研究微塑料，去寻找另一种微塑料的来源，并采用更好的分析方法来研究。完成研究生论文不仅仅是为了发表文章，但我要表达的是，无论人们在哪里寻找微塑料，最终总能找到它们。
This is true in our environment and this is true in food. This is true in water. And this is also true for our tissues. So in the last couple of years, there's been an explosion in the number of scientific studies exploring which tissues of the human body, so not just animal models, but the human body contain microplastics and nano-plastics.
在我们的环境中是这样的，在食物中也是这样的，这在水中也是如此。而且对于我们的身体组织来说也是一样的。在过去的几年里，科学研究数量激增，科学家正在探索哪些人体组织中含有微塑料和纳米塑料，而不仅仅是动物模型。
Okay, so by examining post-mortem tissues, that is, tissues from people who are deceased, it's been discovered that there are microplastics and nano-plastics lodged in the brain. So if you take the brain of a deceased adult human, what you find is that they have about .5% of the total weight of the brain from microplastics. So this is about a teaspoon of salt or sugar's worth of microplastics.
好的，通过研究死者的尸检组织，也就是已故人的组织，发现大脑中有微塑料和纳米塑料的残留。如果你检查一个已故成年人的大脑，发现大约0.5%的大脑重量来自于这些微塑料。这相当于一茶匙盐或糖的微塑料量。
It might not seem like much, but if you think about how little neurons are, a typical neuron will have a cell body. This is the area that contains the nucleus with all the DNA and so forth. Cell bodies of neurons vary in size tremendously. They can be as small as, you know, 5 to 8 microns across to as much as gosh, I've seen some neurons down the microscope that are, you know, 50 microns. I've seen some that are 100 microns across. It depends where you look in the nervous system.
这看起来可能不算什么，但如果你考虑到神经元有多小，一个典型的神经元会有一个细胞体。这个区域包含了细胞核，以及所有的DNA等等。神经元的细胞体大小差别很大。它们可以小到5到8微米，也可以大到——天哪，我在显微镜下见过的一些神经元有50微米。我还见过一些有100微米宽。这取决于你在神经系统的哪个部位观察。
Okay, so if you start to think about a half teaspoon of powder of microplastics and nano-plastics, that's a lot of microplastics and nano-plastics that could be distributed in lots of different places in the brain. And a little bit later, we'll talk about what the potential impact is of these microplastics and nano-plastics on the function of particular types of neurons that may impact things like neurodevelopmental trajectories.
好的，当你开始考虑半茶匙的微塑料和纳米塑料粉末时，这已经是大量的微塑料和纳米塑料了，这些物质可能会在大脑的不同地方分布。稍后，我们将讨论这些微塑料和纳米塑料对特定类型神经元功能的潜在影响，这些影响可能会对神经发育的轨迹产生作用。
The argument has been made. I'm not making this argument, but the argument has been made that microplastics and nano-plastics may correlate with things like autism, may correlate with things like attention deficit hyperactivity disorder. I don't actually believe that the data there are strong enough to make those arguments at all. However, I will tell you that the presence of microplastics and nano-plastics in the brains, that is post-mortem tissue.
有人提出过这样的观点——我并不是支持这个观点，但有人认为微塑料和纳米塑料可能与自闭症或注意力缺陷多动障碍等存在相关性。我个人并不认为现有的数据足以支持这个观点。不过，我可以告诉你，研究发现，在验尸的脑组织中确实存在微塑料和纳米塑料。
Okay, so deceased people taking the brain, chopping up the brain, looking at down the microscope and seeing microplastics. And then quantifying the amount of microplastics in different compartments of the brain and distributed across the brain. That is concerning to me in the sense that there's enough of it in there and the function of neurons in the nervous system is precise enough that you could imagine given that these microplastics and nano-plastics are lodged in particular categories of neurons that do in fact impact things like reward and motivation, things like movement, etc. that they could be impacting the function of the nervous system, but there's no direct causal relationship, at least not in humans.
好的，把去世者的大脑切片，然后在显微镜下观察，发现里面有微塑料。接着，科学家们对大脑不同部位的微塑料数量进行测量和分布分析。这让我感到担忧，因为大脑中的微塑料数量已经不少，而神经系统中神经元的功能又是非常精密的。如果这些微塑料和纳米塑料卡在某些特定类型的神经元中，可能会对诸如奖励、动机、运动等方面产生影响，从而影响神经系统的功能。不过，目前在人体中还没有找到直接的因果关系。
There's some interesting data in animal models. We'll get back to that a little bit later. So there's microplastics and nano-plastics in brain. You'll find microplastics and nano-plastics in other tissues that have a blood organ barrier. What do I mean by that? Well, the brain is encapsulated in the so-called BBB, the blood brain barrier. And that's because your brain tissue, because it doesn't turn over across the lifespan, you don't produce many new neurons. There are a few places you produce new neurons like the olfactory bulb, the dentate gyro. So the hippocampus, a few places. But these are far and few between. Most of your brain tissue that you're born with is the brain tissue that you're going to die with provided you don't lose that brain tissue through the course of your lifespan, through a head injury or something like that. The neurons you have when you are born actually are far more numerous than the neurons you have at the time when you die. This is important and it's one of the reasons we have a blood brain barrier. Nature is very smart. It designed a barrier so that molecules that might be dangerous to the brain can't enter the brain and that's what the BBB is for. Microplastics and nano-plastics are making it from the bloodstream into the brain. Okay? This is what I mean when I say they can cross the blood brain barrier. Then if we take a step back and we ask ourselves what are some other tissues in the body that have a very robust barrier from the blood? Because a lot of things get into the blood and that's not necessarily good but it's not necessarily bad if you can excrete those things. We have a lot of detoxification mechanisms that include our liver detoxification, etc.
在动物模型中有一些有趣的数据，我们稍后会回到这个话题。现在来说说微塑料和纳米塑料在大脑中的情况。在那些具有血液屏障的组织中，也发现了微塑料和纳米塑料。这是什么意思呢？大脑被所谓的血脑屏障（BBB）保护着。这个屏障的存在是因为大脑组织在生命过程中不会自行更新，你不会产生很多新的神经元。不多的新神经元生成只发生在像嗅球、齿状回等少数地方。除了极少数这样的地方，大多数人的大脑组织从出生到去世都基本保持不变，除非在生命过程中由于头部损伤等原因失去一部分神经元。你出生时拥有的神经元数量实际上比去世时要多很多。这一点很重要，也是我们为什么有血脑屏障的原因之一。大自然设计了一个屏障，以防止可能对大脑有害的分子进入这一区域，这就是BBB的作用。然而，微塑料和纳米塑料却可以从血液中进入大脑。这意味着它们能够穿过血脑屏障。那么，如果我们退一步思考，身体中还有哪些组织有非常坚固的血液屏障呢？因为很多东西进入血液，虽然不都是坏事，但必须能被排出才行。我们有很多解毒机制，包括肝脏解毒等等。
But if these particles are getting from the blood into the brain, what are some other tissues that they're getting into that have these thick barriers or these very stringent barriers? As you can imagine, two other tissues that have very stringent blood to organ barriers are the blood testicular barrier. Why would that be? Why would you protect the brain? Well, it can't renew. You don't want those neurons to get contaminated with things so you put a BBB in a blood brain barrier. You also put a blood testicular barrier in males. Why? Well, that's where the DNA are. That's where the so-called germ cells are. So you don't want things getting into the testicle and mutating the DNA there because then those mutated DNA could be passed on to offspring. Guess what? Microplastics and nano-plastics can cross the blood testicular barrier. And in fact, there was a lot of press this last year about microplastics and nano-plastics being present in every human testicle that was analyzed in, or I should say, from postmortem tissue. Likewise, there's a blood follicle barrier in females. Okay, this is where the eggs come from. And microplastics and nano-plastics can cross the blood follicular barrier. So this is why people are starting to get concerned, right? I suppose we shouldn't be so surprised that we're inhaling microplastics, given that they are every single one. I should mention that there wasn't much plastic around or in use prior to the 1950s. If any of you have ever seen the movie The Graduate with Dustin Hoffman, this is the only time you'll see somebody driving eastward across the Bay Bridge. All right, from San Francisco toward Berkeley on the top deck, it actually runs in the other direction. They shut down the Bay Bridge. That's in the graduate. And the other thing that's in the graduate is this famous scene. If you're old enough like me to remember the movie The Graduate, Dustin Hoffman's lying in the pool. It's after his graduation. He's lying in the pool. He doesn't really know what he's going to do with his life. And this guy comes up to him and he says, you know, the future is plastics. And it became this kind of famous line or pseudo-famous line. Now, that movie takes place at a time when plastics were really booming as an industry.
如果这些颗粒能够从血液进入大脑，那么它们还会进入哪些有厚壁或非常严格屏障的其他组织呢？你可以想象，两种有非常严格血液-器官屏障的组织是血-睾丸屏障。为什么要如此设置呢？为什么要保护大脑呢？因为大脑不能再生，你不希望神经元被污染，所以设置了血脑屏障。同样，在男性中也有血-睾丸屏障。为什么？因为那里有DNA，那是所谓的生殖细胞所在的地方。你不希望有物质进入睾丸并改变那里的DNA，因为这些变异的DNA可能会传给后代。而微塑料和纳米塑料能够穿过血-睾丸屏障。事实上，去年有很多报道提到在所有分析过的人类睾丸中都发现了微塑料或纳米塑料，应该说是从死后组织中发现的。同样，女性也有血-卵泡屏障，这就是卵子来源的地方。微塑料和纳米塑料能穿过血-卵泡屏障。这就是为什么人们开始关注这个问题。我们不应该对自己吸入微塑料感到惊讶，因为它们无处不在。
需要指出的是，1950年代之前几乎没有塑料，人们使用塑料的程度也很低。如果你看过达斯汀·霍夫曼主演的电影《毕业生》，你可能会记得电影中的一个场景：有人对他说，未来属于塑料。这个场景在电影上映时塑料工业正蓬勃发展，因此这句台词也变得广为人知。
And indeed polyethylene, polyurethane, these plastic materials were developed because they were very durable. They were long lasting. In fact, they are not biodegradable. They're not broken down very easily, if at all, and certainly not within biological tissues. These plastics went from essentially nonexistent in the 1940s and prior to in pretty much everything involved in manufacturing. Okay, even in different aspects of surgical implants and things of that sort. So plastics are indeed everywhere. And that started in the 1950s, hence that line from The Graduate.
确实，聚乙烯和聚氨酯这些塑料材料之所以被开发出来，是因为它们非常耐用，可以持久使用。事实上，这些材料并不生物降解，也就是说它们不容易被分解，几乎不会在生物组织中降解。这些塑料在1940年代及之前几乎不存在，但后来几乎出现在所有制造业中，甚至应用于外科植入物等领域。因此，塑料的确无处不在。这一趋势始于1950年代，这也是电影《毕业生》中的那句台词的由来。
So it's not surprising that microplastics and nanoplastics would get into our body. Right? If they're everywhere in our environment and we're inhaling them all day, then of course they'll get into our lungs and then they're small enough they can get into our bloodstream. But as I mentioned, the body has these cleansing systems with these detoxification systems to remove things, but they're not removing the microplastics, or at least not all of them, from brain, testicle, and follicle. And I should point out that microplastics and nanoplastics are also found in all the other tissues of the body.
因此，微塑料和纳米塑料会进入我们的身体并不令人意外，对吧？如果它们在我们的环境中无处不在，而我们整天都在吸入它们，那么它们当然会进入我们的肺部，然后由于它们足够小，能够进入我们的血液。但正如我提到的，身体有这些清洁和排毒系统来清除异物，但是它们并没有（或者至少没有完全）从大脑、睾丸和毛囊中清除微塑料。而且，我还要指出，微塑料和纳米塑料也在身体的其他组织中被发现。
In fact, I don't think there's a single investigation of human tissue or animal tissue for microplastics or nanoplastics where they didn't get a positive result, meaning where they didn't find them in the tissue. You can find them in not just the upper lungs, but in the lower lungs. So they're getting deposited in the lower lungs. You can find them in the bloodstream from a blood draw. You can find them in human placenta. And you can find them in what's called the meconium, which is the first stool that a baby takes.
事实上，我认为没有哪一项针对人体组织或动物组织中的微塑料或纳米塑料的调查是没有找到这些物质存在的。这意味着几乎每次调查都能在组织中发现它们。微塑料和纳米塑料不仅能在上部肺部发现，还能在下部肺部找到，这说明它们会沉积在下部肺部。抽血时可以在血液中找到它们。它们还能在人体胎盘中发现，甚至在被称为胎便的新生儿第一泡便便中也可以发现它们。
This is typically taken within the, or the stool is given, given taken. It's taken by the doctor. It's actually analyzed for various things. It contains bile and a bunch of other things. It's actually an important indicator of the health of the child. It turns out that this first stool that happens in the first 24 hours or so after birth, when that's been analyzed for microplastics, there too, you find microplastics and nanoplastics. And that's really got people concerned because what this means is that microplastics and nanoplastics that mothers are ingesting or that they somehow have lodged in their bodies are making their way to the fetus.
这通常是在婴儿出生后的头24小时内收集的，或者是粪便样本被提供给医生。医生会对其进行分析，以检测各种成分。粪便中含有胆汁和其他一些物质，实际上是评估儿童健康状况的重要指标。研究发现，在分析这个早期粪便时，也发现了微塑料和纳米塑料。这让人们感到担忧，因为这意味着母亲摄入的微塑料和纳米塑料，或者母体中残留的这些物质，可能已经通过某种途径传递给胎儿。
Now, you could say, well, is it really a problem? Well, a few years ago, it was at least concerning enough. That BPAs, and we'll talk more about BPAs, Bisphenol A, which is a component of microplastics. This is a known endocrine disruptor. It disrupts certain estrogen-like pathways. We'll get into this in a few minutes. Bisphenol A and BPAs were banned from sippy cups in kids and from any food containers for young kids. So the FDA in the United States and their European countries as well had enough data on this or enough concern about this to say, listen, we are going to make it illegal to have BPA-lined sippy cups or food containers for young kids.
现在，你可能会问：这真的是个问题吗？几年前，至少还是足够让人担忧的。BPAs（双酚A）是微塑料的一个成分，这是一种已知的内分泌干扰物，它会干扰某些类似雌激素的通路。我们稍后会更详细地讨论这个问题。因为双酚A和BPAs的影响，美国食品药品监督管理局（FDA）和一些欧洲国家已经禁止在儿童使用的吸管杯和食品容器中使用这些物质。他们掌握了足够的数据或对此有足够的担忧，因此决定在吸管杯和儿童食品容器中禁止使用BPA涂层。
In part because the BPA is correlated with microplastics and nanoplastics. So what I'm saying here is that the government has taken pretty avid measures to restrict the amount of BPA exposure through microplastics and nanoplastics to young kids. And yet, the fetus clearly is being exposed to microplastics and nanoplastics. This is why at the beginning, I mentioned if you are pregnant or if you have young kids or if you are a young kid, you want to go out of your way to limit your exposure to these microplastics and nanoplastics. But if you're an older adult, you probably want to do the same and we'll talk about ways that you can do that.
部分原因是因为BPA（双酚A）与微塑料和纳米塑料存在相关性。我要说的是，政府已经采取了一些积极的措施来限制年轻儿童通过微塑料和纳米塑料暴露于BPA的量。然而，胎儿显然仍然接触到了微塑料和纳米塑料。这就是为什么一开始我提到，如果你怀孕了，或者家里有年轻小孩，或者你自己是个小孩，你应该特意去减少接触这些微塑料和纳米塑料。但如果你是个成年人的话，你可能也应该尽量减少这些接触，稍后我们会讨论一些方法来实现这一点。
So I could go on and on about the various tissues besides placenta in your bloodstream, brain, testes, follicle, lower lungs. You can find nanoplastics in the liver. You can find microplastics and nanoplastics in pretty much every tissue that you look for them. The real question is how detrimental are these microplastics and nanoplastics? And then of course we can talk about where they're coming from specifically in ways that you can control and limit. And when I say control and limit, what we're really talking about here is, yes, trying to limit your exposure to these things.
我可以继续讲述在你的血液、大脑、睾丸、卵泡和下肺部中存在的各种组织，除了胎盘。你可以在肝脏中找到纳米塑料。在几乎每种你查找的组织中，都能找到微塑料和纳米塑料。真正的问题是，这些微塑料和纳米塑料有多大危害？当然，我们也可以讨论它们具体来自哪里，以及你可以通过哪些方法来控制和减少。这里所说的控制和减少，实际上就是尽量减少你对这些东西的暴露。
If I were to rattle off the different sources of microplastics and nanoplastics, you would go wide-eyed and you would probably also just say, okay, I surrender. They're truly everywhere. In fact, I'll do that. Okay, I can't help but do that. But keep in mind, you do have some control in terms of the end result of the microplastics and nanoplastics on your health. So here I go. Plastic bags, storage containers, bottle caps, rope gear strapping, utensils, cups, floats, coolers, containers, rope fishing nets, textiles. Sorry, I'm not laughing because it's funny. I'm laughing because it's just pretty much everywhere. Latex paint, coatings, medical devices, automotive parts, tires on the road, degrading, giving off little microplastics into the air, microplastics raining down from the sky, literally.
如果我开始列举微塑料和纳米塑料的不同来源，你可能会瞪大眼睛并感叹：“好吧，我投降。”它们真的无处不在。事实上，我就要这么做了。好吧，我忍不住要说，但请记住，你对微塑料和纳米塑料对健康的最终影响有一定的控制权。以下是来源：塑料袋、储物容器、瓶盖、绳索、用具、杯子、浮具、冷却器、容器、渔网、纺织品。抱歉，我不是在笑因为这很搞笑，而是因为它几乎无处不在。乳胶漆、涂料、医疗设备、汽车零件、公路上的轮胎在降解时释放出微塑料，甚至天空中都“在下”微塑料。
Pipe film containers, laminated safety glass, car windshield. Oh, great. Even the car windshield. Drinking bottles, textile fibers, resins paints, varnish, construction, automotive parts. Okay, so basically everywhere. These things are everywhere. So what are we to do? Well, what we are to do is to limit the long-term accumulation of microplastics and nanoplastics in our system. There are ways that we can limit their introduction to our system, but as long as you're breathing, as long as you're walking around, as long as you're near a road, you are exposed to microplastics.
翻译如下：
管道薄膜容器、夹层安全玻璃、汽车挡风玻璃。哦，天哪，连汽车挡风玻璃都有。饮料瓶、纺织纤维、树脂油漆、清漆、建筑材料、汽车零件。好吧，基本上到处都有。这些东西无处不在。那么我们该怎么办呢？我们应该做的是限制微塑料和纳米塑料在我们体内的长期积累。有办法可以减少它们进入我们系统，但只要你在呼吸，只要你在走动，只要你在路边，你就无法避免接触微塑料。
So until there's a huge movement to make better tires that don't degrade as quickly, where to create filters in our home environments that remove the microplastics, which frankly, I think both of those things are not reasonable expectations, at least not in this lifetime. Well, until then, what you can do is you can try and limit their entry and accumulation into your body. So rather than list off all the ways that you can limit so-called bioaccumulation of microplastics and nanoplastics, at the beginning or at the end of today's episode, I'm going to intersperse them at times that are relevant to what I just discussed about how microplastics get into our system and the tissues they are lodged in. So I'll tell you right now that a few ways that you can really do yourself a service in limiting your exposure to microplastics is to limit your consumption of water from plastic bottles.
所以，在还没有大规模行动去制造降解速度更慢的更好轮胎，或者在我们的居住环境中安装过滤器以去除微塑料之前——坦率地说，我认为这两件事情至少在我们这一生中都是不太现实的期望。好吧，在此之前，你可以做的是尽量减少它们进入和积累在你体内。因此，我不会在今天节目的开头或结尾列出所有限制微塑料和纳米塑料所谓“生物累积”的方法，而是会在讨论微塑料如何进入我们体内及它们在组织中停留的相关内容时，适时地穿插讲解。我现在可以告诉你，减少微塑料暴露的一个有效方法是减少饮用塑料瓶装水。
That might seem kind of obvious, but check out these data. This is pretty wild. There was an analysis of the number of microplastic and nanoplastic particles in bottled water, and it was estimated that there were about 30,000 of these particles per liter of water. And those data stood for quite a long time. Then imaging techniques for measuring the number of these different particles, in particular the really small nanoparticles, the ones that are less than one micron in diameter, the imaging tools for those improved. And I'll explain a little bit about that in a moment.
这可能看起来有点明显，但请看看这些数据。真的很惊人。曾经有一项关于瓶装水中微塑料和纳米塑料颗粒数量的分析，估计每升水中大约有30,000个这样的颗粒。而这些数据维持了相当长的一段时间。后来，用来测量这些不同颗粒数量的成像技术有所改进，特别是那些直径小于一微米的极小纳米颗粒。稍后我会解释一下这一点。
And there was a paper published in the Proceles and National Academy of Sciences in 2024 that showed that the amount of nanoplastic in particular, but microplastic and nanoplastics that are present in bottled water, was actually vastly underestimated in that previous study. Rather than 30,000 particles per liter, the reanalysis with better methods showed that it was anywhere from 110 all the way up to 400,000 particles per liter. And the average was 240,000 particles per liter. So that means that the amount of microplastics and nanoplastics in bottled water is actually much, much higher than we initially thought.
在2024年，《美国国家科学院院刊》上发表了一篇文章，显示瓶装水中的纳米塑料含量——特别是微塑料和纳米塑料的含量，被之前的研究严重低估。之前的研究认为每升水中有30,000个颗粒，但经过更好的方法重新分析后显示，实际数量在110到40万个颗粒之间不等，而平均值为每升240,000个颗粒。这意味着瓶装水中的微塑料和纳米塑料含量实际上比我们最初认为的要高得多。
And a very simple way to limit your exposure to microplastics and nanoplastics is to avoid drinking water from plastic bottles, in particular plastic bottles that have been heated up. Now you might say, well, I don't heat up my plastic water bottles, right? But you don't know what happened to those plastic water bottles en route to the store you bought them at or en route to your refrigerator. They could have sat in the back of a hot truck, they could have sat in the back of a loading dock, any number of different things.
一个很简单的方法来减少你接触微塑料和纳米塑料，就是尽量避免喝塑料瓶装的水，特别是避免那些被加热过的塑料瓶装水。你可能会说，我并没有加热我的塑料水瓶，对吧？但是你不知道这些塑料水瓶在运到你购买的商店或放进你冰箱的途中经历了什么。它们可能曾放在一辆热货车的后面，或是放在装卸平台上，这些情况都有可能发生。
Now this is not to say that if you drink the occasional water out of a plastic bottle that you're going to harm your health, I'm absolutely not saying that. However, it's pretty clear that there's a lot of microplastics and nanoplastics that are completely avoidable, at least avoidable in terms of your ingestion of them in plastic water bottles. So it makes sense to me why you would want to avoid those also as a consumable that's not very reusable. I suppose you could reuse those plastic bottles, but most people don't, at least they don't use them for very long, they get pretty flimsy pretty quickly.
这并不是说如果你偶尔喝一次塑料瓶装水就会对健康造成危害，我绝对不是这个意思。不过，很明显，塑料瓶中含有大量可以避免的微塑料和纳米塑料，至少可以避免通过这些瓶子进入你的体内。因此，我认为避免使用这些塑料瓶是有道理的，因为它们作为消耗品也不太耐用。虽然你可以重复使用这些塑料瓶，但大多数人不会这样做，至少不会长时间使用，因为它们很快就会变得很薄弱。
You're much better off having either a stainless steel bottle or some sort of ceramic mug or using glass or using some other vessel for water that is reusable, and of course that is not made of plastic. And then of course the question arises, how much microplastic and nanoplastics is in tap water, and it turns out there's quite a lot of it. It varies according to location, but there are ways that you can get those microplastics and nanoplastics out of your tap water. The best way turns out to be a little bit expensive admittedly, and that's to use a reverse osmosis filter. So reverse osmosis filters will get rid of all the microplastics and nanoplastics. Of course it will also remove some key minerals from the water, so you'll have to remineralize that water. If one looks at the price of reverse osmosis filtration systems, they're not cheap. They can range anywhere from 300 to 500, even $600 for a home unit.
你最好用不锈钢水瓶、陶瓷杯、玻璃或其他可重复使用的容器来盛水，当然，这些容器不能是塑料制的。不过，这就引出了一个问题，自来水中含有多少微塑料和纳米塑料？事实证明，含量相当高，具体多少因地点而异。不过，有办法可以去除自来水中的这些微塑料和纳米塑料。其中最有效的方法是使用反渗透过滤器，但这相对昂贵。反渗透过滤器可以去除所有的微塑料和纳米塑料，不过它也会去掉一些对身体有益的矿物质，所以你需要重新为水补充矿物质。谈到反渗透过滤系统的价格，它们并不便宜，家庭用装置的价格一般在300到500，甚至600美元之间。
And many of those units will remineralize the water, so basically it takes the water, cleans out the microplastics, nanoplastics and a bunch of other bad stuff that you don't want. And then it's going to remineralize the water so that you're getting enough minerals in your water. Now if you look at the cost of a reverse osmosis filter, I like you, kind of go a little wide eyed like, that's a lot of money for water. But if one thinks about the total amount of money one spends in a given year on plastic bottled water that we consume and then throw away essentially the bottles, or even bottled water from glass bottles. I'm in the habit of trying to drink water from glass bottles and when you go out and you buy those, you feel better that you're not consuming a lot of microplastics and nanoplastics, but they are very expensive.
许多这些装置会重新矿化水，也就是说，它们会先净化水，清除微塑料、纳米塑料和其他不好的物质，然后再重新矿化，使水中含有足够的矿物质。如果你看看反渗透过滤器的价格，可能会觉得这种水真贵。但是，想一想我们每年花在塑料瓶装水上的总费用，然后那些瓶子最后都被丢掉了，或者我们购买玻璃瓶装的水。我习惯于尽量喝玻璃瓶装的水，这样感觉不会摄入太多微塑料和纳米塑料，但这些水也很贵。
So the costs probably line up pretty well. And when I did that analysis, I realized, well, actually the home reverse osmosis filter with remineralization actually will save on costs provided that one is good about filling glass bottles or stainless steel bottles with that water and making sure that you know when you leave the house to take those bottles with you. Again, I don't think it's possible for everyone to avoid all consumption of water from plastic bottles. That's just not reasonable to expect. You don't want to be that person that's carrying around water everywhere you go to friends houses at dinner, etc.
因此，成本可能相差不大。当我进行这一分析时，我意识到，其实如果认真使用家用反渗透过滤器并进行矿物质补充，并且在出门时将其装入玻璃瓶或不锈钢瓶中，那就可以节省开支。当然，我认为并不是所有人都能完全避免使用塑料瓶喝水，这样的期望不太现实。毕竟，你也不想成为出门拜访朋友或者外出吃饭时，随时携带水的人。
I don't think we need to be that concerned about the amount of microplastic and nanoplastics in water sources. It's certainly you wouldn't want to avoid drinking water from plastic bottles to the point where you dehydrate yourself or put yourself at risk. I'm not trying to create that kind of concern here. What I'm trying to say is if you are concerned about microplastics and nanoplastics and you really want to limit your exposure, one of the best ways to do that is to limit your consumption of water from plastic bottles. And because microplastics and nanoplastics are present in tap water, you're going to need some way to remove those microplastics and nanoplastics from your tap water if you're very concerned about them.
我认为我们不需要过于担心水源中的微塑料和纳米塑料。肯定的是，你不应因为害怕微塑料而不喝瓶装水到让自己脱水或置于危险之中。我不是想制造这种担忧。我想说的是，如果你真的很在意微塑料和纳米塑料，并且希望尽量减少接触，那么最好的方法之一就是减少喝瓶装水。而且因为自来水中也有微塑料和纳米塑料，如果你非常关注这些，你就需要找一些方法来去除自来水中的微塑料和纳米塑料。
I'm not here to say everyone should do this. I'm certainly not saying that. I'm saying that if you are concerned about microplastics and nanoplastics, and we'll talk about some of the reasons one might want to be concerned about them, well then installing a reverse osmosis filtration system on your home water might be a good idea. And it's likely to save you costs if you look at it in comparison to buying disposable bottles of water. Now there are a lot of other ways besides drinking water from plastic bottles that microplastics and nanoplastics make their way into our system. And I can list off many of them, but I'm trying to create a hierarchy here of the things that are potentially the major sources and the ones that we can most easily avoid and that are likely to save us costs overall.
我并不是在这里建议每个人都应该这样做。我当然不是这个意思。我的意思是，如果你对微塑料和纳米塑料感到担忧，我们会讨论一些让人担忧的理由，那么在家里的水系统上安装反渗透过滤系统可能是个好主意。与购买一次性瓶装水相比，这可能会为你节省费用。现在，还有许多其他方式会让微塑料和纳米塑料进入我们的身体，除了喝塑料瓶装水。我可以列举很多，但我想在这里建立一个优先级，找出可能是主要来源的，并且我们可以最容易避免的，这样可能还会为我们整体上节省成本。
So one thing that's very clear is that there's a lot of microplastics and nanoplastics and sea salt. Who would have thought? But then you think about it. I'm like, well, this stuff is getting out into the ocean. There's a lot of plastic in the ocean. It's a super depressing scene when one sees the pictures of all the plastic floating out there. In fact, there's a book that I read in preparation for this episode. Gosh, it was so depressing but important for me to read. Maybe you want to read it as well. It's quite good, although it will be a bit of a downer. The title of the book is A Poison Like No Other, How Microplastics Corrupted Our Planet and Our Bodies by Matt Simon. And I listened to this book and gosh, it really convinces you that there's microplastics everywhere, both on land in the air and in the ocean, unfortunately.
很明显，有很多微塑料和纳米塑料存在于海盐中。这一点让人感到意外，但仔细想想就能理解。因为塑料进入了海洋，海洋中有大量的塑料垃圾。当看到那些漂浮在海面上的塑料图片时，情景让人感到非常沮丧。其实，我为了准备这期内容读了一本相关的书。天哪，那本书虽然让人感到压抑，但对我来说很重要，也许你也愿意看看。这本书真的很不错，不过确实会让人心情变差。书的标题是《无与伦比的毒药：微塑料如何污染了我们的星球和身体》，作者是马特·西蒙。在听这本书的过程中，天哪，它真的让我意识到微塑料无处不在，遍布陆地、空气和海洋，实在让人无奈。
And of course sea salt comes from the ocean. So a simple solution to this is if you're going to use salt and I'm a big fan of salt, not overdoing it, but salt has its role. I did a wonderful substance, both for sake of taste and for sake of health. I did an episode about salt. Again, don't overconsume salt. Don't blast your blood pressure. Don't blow a gasket, but many people would do well to have a little bit more salt, especially if you're eating a really clean diet, especially if you're hydrating very well. Focus on something like pink Himalayan salt or salt that comes from a non marine source. It's very simple to do. It's some of the best salt out there. It's not terribly expensive. And you would do well to avoid sea salt and get your salt from those other sources. In doing so, you're going to lower your exposure to microplastics and nanoplastics.
当然，海盐来自海洋。那么一个简单的解决方案是，如果你打算使用盐——我其实是盐的忠实粉丝，当然不过量使用，盐有它的作用。我做过一个关于盐的节目。盐是一种很棒的物质，不仅能提升味道，还有助于健康。当然，不要过度摄入盐，不要让血压飙升。但是，尤其是如果你饮食非常健康并且水分充足，很多人其实可以适当多摄入一点盐。可以尝试使用喜马拉雅粉盐或者来源于非海洋的盐。这很简单，而且这些盐的质量非常好，价格也不贵。这样做，你可以减少暴露于微塑料和纳米塑料的风险。
There's some pretty scary pictures of sea salt under the microscope and all the little bits of plastic that are in there. You only have to see those pictures once or just hear it from me to make the shift to Himalayan sea salt. And when the pink salt is pretty, it looks nice. It tastes great. So that's an easy, very low cost shift that you can make. I'd like to take a quick break and acknowledge our sponsor, AG1. AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens. AG1 is designed to cover all of your foundational nutritional needs, and it tastes great. Now, I've been drinking AG1 since 2012, and I started doing that at a time when my budget for supplements was really limited. In fact, I only had enough money back then to purchase one supplement, and I'm so glad that I made that supplement, AG1. The reason for that is even though I strive to eat most of my foods from whole foods and minimally processed foods, it's very difficult for me to get enough fruits, vegetables, vitamins and minerals, micro nutrients, and adaptogens from food alone.
显微镜下的海盐照片看起来相当吓人，那些微小的塑料颗粒也一目了然。只需要看一次这些照片，或者听我说一遍，就会考虑换成喜马拉雅海盐。粉红色的盐不仅好看，还很美味。这是一个简单且低成本的改变。
我想花点时间感谢我们的赞助商AG1。AG1是一种含有维生素、矿物质、益生菌、并结合了益生元和适应原的饮品。AG1旨在满足你所有基础的营养需求，而且味道很好。我从2012年就开始喝AG1，那时我的补充剂预算非常有限。事实上，当时我只有足够的钱买一种补充剂，而我很高兴选择了AG1。原因是尽管我努力以天然食物和尽量少加工的食物为主，但单靠食物很难摄取足够的水果、蔬菜、维生素和矿物质、微量营养素和适应原。
And I need to do that in order to ensure that I have enough energy throughout the day, I sleep well at night, and keep my immune system strong. But when I take AG1 daily, I find that all aspects of my health, my physical health, my mental health, and my performance, both cognitive and physical, are better. I know that because I've had lapses when I didn't take AG1, and I certainly felt the difference. I also notice, and this makes perfect sense given the relationship between the gut microbiome and the brain, that when I regularly take AG1, which for me means serving in the morning or mid-morning, and again later in the afternoon or evening, that I have more mental clarity and more mental energy. If you'd like to try AG1, you can go to drinkag1.com.com to claim a special offer. Right now, they're giving away five free travel packs and a year supply of vitamin D3K2. Again, that's drinkag1.com.com to claim that special offer.
为了确保我整天有足够的能量、晚上睡得好，并且保持免疫系统强健，我需要这样做。但是，当我每天服用AG1时，我发现我的健康在各个方面都有所改善，包括身体健康、心理健康，以及认知和身体上的表现。我知道这一点是因为在我没有服用AG1的时候，确实能感觉到不同。我也注意到，这很合理，因为肠道微生物群与大脑之间有关系，当我定期服用AG1时，通常是在早上或上午中期，以及下午或晚上，我的思维更加清晰，精神更加充沛。如果你想尝试AG1，可以访问drinkag1.com.com领取特别优惠。目前，他们正在赠送五袋免费旅行装和一年的维他命D3K2。再次提醒，请访问drinkag1.com.com领取特别优惠。
Okay, so we've talked about bottled water sources and filtering your water. We talked about sea salt. Another major source of these microplastics that was very surprising to me is from the lining of canned soup. I don't think I'm ever going to eat canned soup again unless I absolutely need to. Sorry, canned soup companies, but there was a study. The study was entitled, Can Soup Consumption and Urinary Bisphenol A, a randomized crossover trial. I'll describe a little bit more about what Bisphenol A is a little bit later, but Bisphenol A is a known endocrine disruptor. It mimics estrogen in ways that can activate or block estrogenic pathways. So it messes up hormone pathways either by activating them or blocking them. It can also bind to androgen receptors potentially and cause some issues there. Bisphenol A or BPA is not a good thing. Turns out there's lots of it in the lining of soup cans. The reason is soup tends to be a little bit fatty. So even if you get the non-fat soup, it tends to have some lipid in there and it also has some acidity to it. And the lining helps maintain the flavor and the freshness of the soup in those cans. In this study, what they did is they gave people either fresh soup or canned soup for five days. Then they did a so-called two-day washout where they took a break from soup and then they reversed the conditions.
好的，我们已经讨论过瓶装水的来源和过滤水的问题。我们还讨论了海盐。另一个让我感到非常惊讶的微塑料来源是罐装汤的内衬。我觉得除非特别需要，否则我再也不会吃罐装汤了。抱歉，罐装汤公司，但有项研究显示了这个问题。这项研究题为「罐装汤消费与尿液双酚A水平的随机交叉试验」。稍后我会更详细地解释什么是双酚A，但简单来说，双酚A是已知的内分泌干扰物。它可以模仿雌激素，可能会激活或阻断雌激素通路，从而干扰激素通路。它还可能与雄激素受体结合，引发一些问题。双酚A或BPA不是好东西。结果发现汤罐内壁中含有大量双酚A。因为汤通常有点油，即使是无脂汤也有些脂质，并且有一定酸性。内衬有助于保持罐装汤的风味和新鲜度。在这项研究中，他们让参与者在五天内分别食用新鲜汤或罐装汤。接着进行所谓的两天「洗脱期」，期间停止食用汤，然后他们交换条件进行测试。
I'll cut to the chase here because the conclusion of this study is wild. What they found was that consumption of one serving of canned soup daily over the course of five days, here I'm quoting by the way, was associated with more than a thousand percent increase in urinary BPA in Bisphenol A. Now that's urinary BPA so people are excreting it. I want to emphasize that. But a thousand fold increase in BPA from canned soup, I don't know. I'm not alarmist but I only have to read this once. Think about my love of canned soup. Not that great. Done. I'm not eating canned soup again unless I'm absolutely starving and I need some soup very, very badly. My suggestion would be unless you have a powerful reason to consume canned soup. Don't consume canned soup.
我要直奔主题，因为这项研究的结论令人震惊。他们发现，每天食用一份罐装汤，连续五天会导致尿液中双酚A（BPA）的含量增加超过1000%。我要强调的是，这是指尿液中的BPA，所以人们是通过排尿排出它的。但从罐装汤中摄入后BPA增加了1000倍，我不知道。我不是危言耸听，但我只需要看一次这种数据就够了。想一想我对罐装汤的热爱，其实并不那么强烈。所以，我不会再吃罐装汤，除非我饿得不行，而且非常需要喝汤。我的建议是，除非你有强烈的理由去吃罐装汤，否则不要吃罐装汤。
The one caveat being that if you can find canned soup that does not have any BPA, that is it says no BPA's on the container, well then go at it. Have as much canned soup as you want. But I should be very clear that a lot of canned products now say no BPA but they contain other endocrine disruptors and the amount of microplastics and nanoplastics in those soups is still unknown. So part of my hidden motivation of this episode and perhaps the motivation of other podcasters in the health space that are talking about microplastics now. And by the way, Dr. Rhonda Patrick did a really wonderful podcast about microplastics just recently.
如果你能找到不含BPA的罐装汤，也就是说罐子上写着不含BPA，那么就可以放心食用，想吃多少就吃多少。不过我要明确说明，现在很多罐装产品虽然标明不含BPA，但它们可能含有其他内分泌干扰物，而且这些汤中的微塑料和纳米塑料的含量仍然未知。这个播客的一部分隐含动机就是引起大家对微塑料的关注，其他健康领域的播客主现在也在讨论这个问题。顺便说一下，Dr. Rhonda Patrick 最近做了一期关于微塑料的精彩播客。
We didn't coordinate. That's why we both ended up doing it roughly at the same time. We talked about it afterwards and chuckled about that. I guess we're both interested in some of the same themes of course. One of the perhaps hidden agendas is that some of these food manufacturing companies and beverage manufacturing companies will start to include more thorough descriptions on their labeling of what is and is not contained in the various products such as canned soup and water, etc. Not just no BPA's but hopefully some of the other things that are problematic that we'll talk about in a moment such as BPS which is another endocrine disruptor.
我们没有进行协调，所以我们几乎在同一时间做了这件事。之后我们聊了这件事，还笑了。我想我们都对某些相同的主题感兴趣。或许有一个隐藏的目的，就是希望一些食品制造公司和饮料制造公司能在产品标签上更详细地描述其产品的成分，比如罐头汤和水等。不仅仅是标注“不含BPA”，更希望包括我们稍后会谈到的一些其他有问题的成分，比如BPS，这也是一种内分泌干扰物。
So if you see no BPA's sometimes there's still BPS in there. Okay, we'll talk about BPS as well as phthalates which are something that make plastic and other containers more durable and more flexible. And phthalates have been discussed by people like Dr. Shana Swan who will soon be a guest on this podcast and has shown up on other podcasts talking about how phthalates are known endocrine disruptors in development and likely in adulthood as well. So I guess my push for you to never consume canned soup again might be a little bit harsh. That's just my decision.
所以，如果你看到没有BPA，有时候里面仍然有BPS。好的，我们也会讨论BPS以及邻苯二甲酸酯，这些物质可以让塑料和其他容器更耐用更灵活。邻苯二甲酸酯已被一些人讨论过，比如Shana Swan博士，她很快就会成为我们这个播客的嘉宾，并且之前也在其他播客中讨论过邻苯二甲酸酯是已知的内分泌干扰物，会影响发育，可能也会影响成年。所以，我建议你永远不要再吃罐装汤可能有点严厉。这只是我的个人选择。
Here's what I'll do. I'll make a bargain with the canned soup companies. If you all start putting a more thorough description about what is and is not contained in those soup cans, not just no BPA but is there truly also no BPS? Are there no phthalates, etc. Then maybe I'll make the move back to canned soup. And of course most of you have probably heard that you're not supposed to microwave plastic containers. Now you'll see microwave safe on a number of different containers. That just means that it's not going to melt in the microwave. It does not mean that you aren't being exposed to microplastics and nano plastics and BPS, BPS, phthalates, etc. So in general it's a good idea to avoid putting any kind of plastic into the microwave at least if you're going to microwave food and then consume that food.
这是我打算做的。我会和罐装汤的公司做个交易。如果你们开始在罐头上提供更详细的成分说明，不只是说没有 BPA，但是否真的也没有 BPS？没有邻苯二甲酸酯等等。那么或许我会考虑重新回到使用罐装汤。当然，你们大多数人可能都听说过塑料容器不能放进微波炉。你现在会在很多容器上看到微波安全的标志。那只是意味着它在微波炉里不会融化，但并不意味着你不会接触到微塑料、纳米塑料、BPS、邻苯二甲酸酯等等。因此，总的来说，避免将任何塑料放入微波炉是个好主意，至少如果你要用微波炉加热食物然后食用的话。
The other surprising at least to me source of BPA's and BPS's so these endocrine disruptors and microplastics and nano plastics that's very robust is paper cups. Goodness gracious, I would have thought paper cups are safe but you know those paper cups that you put hot liquids into and they often have a plastic lid. Well even if they don't have a plastic lid on them, the lining of the paper cup which makes those cups durable when you put hot liquids in there like hot coffee or hot tea. Well that contains typically unless it says no BPA and no BPS, it contains lots of BPA and BPS's microplastics and nano plastics.
令我感到惊讶的是，纸杯竟然也是BPA和BPS等内分泌干扰物，以及微塑料和纳米塑料的来源，而且这种情况很普遍。天啊，我一直以为纸杯是安全的。大家知道那些用来盛放热饮的纸杯吗？通常还会配有一个塑料盖。就算没有塑料盖，纸杯的内衬也是用来让它更耐用，方便你倒入热咖啡或热茶。其实，这些纸杯的内衬一般都会含有大量的BPA、BPS、微塑料和纳米塑料，除非特别注明不含BPA和BPS。
And so putting hot liquids in there actually there was an analysis that showed that if liquid that's heated up to 100 degrees Fahrenheit is put in those containers, it starts to leach out, it starts to pull those micro plastics, nano plastics, BPA's and BPS from the cup linings. So the other day I went across the street and bought a cup of coffee, of course they sold it to me in a paper cup and I thought oh goodness I forgot to bring my mug and my travel mug, my stainless steel mug or my ceramic mug. Did I not purchase the coffee? No I already ordered the coffee, I didn't walk back. What I did is as soon as I got back I took the coffee and I poured it into a ceramic mug. So I'm not extremist, I'm not somebody who's going to completely avoid these things but in the future I'll try and remember to bring my mug over. Some places even give you a little discount on your coffee so again these are cost saving approaches.
把热饮放入这些容器中，实际上有分析显示，如果把温度达到100华氏度的液体倒入这些杯子中，会开始析出微塑料、纳米塑料、BPA和BPS等物质。前几天我去对街买了一杯咖啡，当然是用纸杯买的。我当时想，天哪，我忘了带自己的杯子，忘了拿我的旅行杯、不锈钢杯或陶瓷杯。我有没有因此不买咖啡？当然没有，我已经点了，没改主意。回到家后，我立刻把咖啡倒进了陶瓷杯中。所以我并不是极端的人，不是完全避开这些东西，但以后我会尽量记得带自己的杯子。有些地方甚至给自带杯子的人一些折扣，这样还能省钱。
You're certainly limiting or reducing the amount of waste that you're creating in the world so that can only be a good thing. And the plastic lids, probably a good idea to avoid drinking through those plastic lids too often. Again I want to emphasize I'm not one of these people that's going to freak out about drinking a hot liquid through a plastic lid. These micro plastics and nano plastics are everywhere, we're consuming them all the time, we can remove them from our body and later we'll talk about ways that you can accelerate or increase the amount of removal of them from your body. But if we're just a little bit more conscious about how they get into our body and we're a little bit more conscious about the elevated costs and the elevated amount of trash that's going to recycle into landfill and so on, probably a good idea to just bring your mug with you, your travel mug with you, try and make those mugs and travel mug ceramic, stainless steel or some other vessel that doesn't contain BPAs or BPSs.
你确实在减少或限制自己制造的垃圾，这无疑是件好事。关于塑料杯盖，尽量少用它们喝东西可能也是个不错的主意。我想强调一下，我并不是那种会因为用塑料杯盖喝热饮而恐慌的人。微塑料和纳米塑料无处不在，我们一直在摄入它们，不过我们可以从体内排出这些物质。稍后我们会谈论一些加速或增加体内这些物质排出的方式。但如果我们稍微有意识一些，注意这些物质是如何进入我们身体的，以及意识到回收垃圾带来的巨大成本和垃圾填埋问题，可能就会觉得带个自己的杯子、旅行杯是个好方法。最好是选择陶瓷、不锈钢或不含BPA或BPS的材料制成的杯子。
Before we move on to talk about what happens when micro plastics and nano plastics make it into say the testicle or the brain, like what the consequences of that is and are. I want to just briefly return to something that I flew past a while ago and that's the analysis of micro plastics and nano plastic particles that are in bottled water. Remember initially it was thought to be 30,000 particles per liter and later it was discovered using better techniques that it's actually more like 240,000 on average particles per liter. How did that huge discrepancy in data arise? I realize this is not a data analysis discussion, but I want to talk about this just briefly because it illustrates for you something really important about science, which is as tools for measurement get better.
在我们继续讨论微塑料和纳米塑料进入比如睾丸或大脑时会产生什么后果之前，我想简要回到我之前略过的一个话题，那就是瓶装水中微塑料和纳米塑料颗粒的分析。最初认为每升水中大约有3万个微塑料颗粒，后来使用更好的技术发现，实际上平均每升大约有24万个颗粒。这个数据为何会有如此巨大的差异？我意识到这不是一个数据分析的讨论，但我想简要谈谈这个问题，因为它为你们说明了科学中的一个重要方面，那就是随着测量工具的改进，科学数据也会随之变化。
So does our understanding about what's going on in our brains and bodies and it's a very simple and kind of cool thing related to the light. So you can imagine that the first paper was looking under the microscope at a drop of water taken from a bottle that was plastic and then. Image the number of little plastic particles in there. You'd say, well, there's a particle and there's a particle and there's a particle and there are tools that can count those particles. Well, what if you have two particles that are really close together, right? If you recall micro plastics are anywhere from one micron in diameter all the way up to five millimeters in diameter, but nano plastics are less than one micron in diameter. So how do you know that when you see a clump of stuff under the microscope in that drop of water that you're looking at one big piece of plastic versus thousands and thousands of little pieces of nano plastic or even just much smaller pieces of micro plastic? Well, it has to do with what's called the point spread function and I don't really want to get into this in too much detail, but basically when you shine light on something you get kind of a little hill of light, if you will. There's a peak at the center and then it had drops off with distance.
我们的理解已经拓展到我们的脑和身体在发生什么，这是一件非常简单且有趣的事情，与光有关。你可以想象，第一篇论文是在显微镜下观察一滴从塑料瓶中取出的水，显示出了里面的许多小塑料颗粒。你可能会说，这里有一个颗粒，那里有一个颗粒，工具可以用来计数这些颗粒。那么，如果两个颗粒非常靠近呢？记得微塑料的直径范围从1微米一直到5毫米，但纳米塑料的直径小于1微米。那么，当你在显微镜下观察水滴中的物质时，怎么知道这是一个大块的塑料，还是成千上万的小纳米塑料或更小的微塑料？这就涉及到所谓的点扩散函数。我不想过于详细地讲解，但基本上，当你用光照射某个物体时，会产生一个类似小山的光斑，中心有一个峰值，然后随着距离逐渐减弱。
The reason why the numbers jumped from 30,000 to 240,000 is not because the researchers got much better. It's because the tools got much better. Okay, there are new imaging techniques and I'll put a reference to this for those of you that are into this kind of stuff entitled rapid single particle chemical imaging of nano plastics by SRS microscopy. Okay, pretty nerdy stuff. But it's fun if you're interested in light and how light can illuminate things and show detail or not detail. But basically what we're realizing is that there are a lot more particles of plastic in different tissues in different things that we're ingesting, etc. Because we're getting better and better ways of separating those clumps of light into lots of little clumps of light and realizing, oh, that looked like one particle, right? Remember, it's particles per liter. It's not one particle. It's 10,000 particles.
数字从30,000跳到240,000的原因并不是因为研究人员的能力大幅提升，而是工具变得更好了。事实上，有新的成像技术问世，我会提供一个参考资料，题为《通过SRS显微镜对纳米塑料的快速单颗粒化学成像》。这东西专业性比较强，但是如果你对光以及光如何照亮事物并显示细节或不显示细节感兴趣，会觉得很有趣。基本上，我们正在意识到，在我们摄入的不同组织和不同物质中存在更多的塑料颗粒。因为我们有了越来越好的方法来将光的簇分离成许多小的光簇，并意识到，哦，那看起来像是一个颗粒，对吧？要记住，这是每升的颗粒数，不是一个颗粒，而是10,000个颗粒。
Now you might say, okay, well, what's the difference between a bunch of little particles and one big particle? Ah, there's a big difference. What's the big difference? Little particles can make it across barriers that big particles can't. These little nanoparticles of plastic are especially concerning because those are the ones that you find in greatest abundance. Or I should say, among the plastics that you find in different tissues, the ones that are in greatest abundance in the brain, the testes and the follicle. Again, these tissues that nature and evolution have gone out of their way to protect with these very stringent barriers like the blood brain barrier, like the blood testicular barrier, like the blood follicle barrier. Those are the ones that are getting across because they're very, very small. They can sneak through the little holes in those biological fences. They're getting deposited in those tissues, brain, testicle, and follicle, and they're staying there at least until people die, which in the case of the analysis of postmortem tissue is many, many decades later.
现在你可能会问，好吧，那么一堆小颗粒和一个大颗粒有什么区别呢？哦，区别大了。大区别是什么呢？小颗粒可以穿过大颗粒无法通过的屏障。这些小的塑料纳米颗粒尤其令人担忧，因为它们是你发现最普遍存在的颗粒。或者我应该说，在你发现于不同组织中的塑料颗粒中，脑部、睾丸和卵泡中的含量是最多的。这些组织是自然和进化过程中被特别保护的，它们有着非常严格的屏障，比如血脑屏障、血 - 睾丸屏障、血 - 卵泡屏障。由于这些非常小的颗粒能够穿过这些生物屏障的小孔，它们进入了这些组织，比如大脑、睾丸和卵泡，并且一直存留在那里，直至人去世，正如对尸检组织的分析所显示的那样，可能在几十年后依然存在。
Okay, so I'm not just raising this discussion about ways to disambiguate large particles from small particles just to be nerdy and technical. It turns out to be a really important issue with real biological implications. Okay, so lots of itty-bitty little pieces of plastic getting their way into tissues like brain, follicle, testes, liver, lung, et cetera. What are some of the implications of this? Now, there are a lot of animal data, data in fish, data in mice, et cetera, that have explored how microplastics and nanoplastics can disrupt any number of different biological functions.
好的，我并不是仅仅为了炫耀技术上的知识才讨论如何区分大颗粒和小颗粒。事实证明，这确实是一个具有生物学重要性的议题。现在，有很多微小的塑料颗粒进入了大脑、毛囊、睾丸、肝脏、肺等组织中。这会带来什么影响呢？有大量在动物身上进行的研究，比如鱼类和小鼠，已经探索了微塑料和纳米塑料如何干扰各种生物功能。
But it's probably worth looking at how nanoplastic and microplastic accumulation in specific tissues is correlated with specific health detriments in humans. Even though the data are correlative, it's much harder to get causal data from human studies because the animal studies, frankly, are hard to translate to humans. In this case, in particular, because a lot of the features of animal biology, while similar to human biology, humans are animals, but you get the point, they don't correspond so easily. When looking at microplastics and nanoplastics for the following reason. Let's say you have little fish, that fish is a couple centimeters long, and it turns out there's, I don't know, about an aspirin's size of microplastics and nanoplastics in that fish when that fish is analyzed postmortem.
但可能值得研究一下纳米塑料和微塑料在特定组织中的积累如何与人体的特定健康损害相关联。尽管这些数据是相关性的，但由于动物研究很难直接应用于人类，因此从人类研究中获得因果数据要困难得多。这种情况下尤其如此，因为动物生物学的许多特征与人类生物学相似，毕竟人类也是动物，但它们并不那么容易对应。举个例子，假设你有一条几厘米长的小鱼，经分析发现，鱼体内可能含有相当于一个阿司匹林大小的微塑料和纳米塑料。
You say, okay, well, that's kind of a lot, right, an aspirin's worth in a or an aspirin-sized batch of microplastics and nanoplastics in that little fish. And then you look in humans and you realize, okay, there's more microplastics and nanoplastics, but not that much more. How much of a detriment is there really going to be? Can you look at the study in the fish seeing, for instance, and this has been demonstrated that you have disruption in neurological pathways, the formation of those pathways, like brain development is altered, reproductive function is altered, et cetera. It's hard to translate. We don't really know what it means in terms of humans.
你说，好吧，那确实有点多，对吧，相当于一片阿司匹林大小的微塑料和纳米塑料在那条小鱼体内。然后你看看人体，会发现确实有更多的微塑料和纳米塑料，但也没有多很多。那么，这真的会带来多大的危害呢？你能看看关于鱼类的研究，例如，这些研究已经证明了会对神经通路的发展造成干扰，比如脑部发育受到影响，生殖功能改变等等。但这很难转化成对人类的具体影响，我们真的不太清楚这对于人类意味着什么。
So we'll turn to the correlative data in humans, and I'll look to the strongest data, at least that I could find out there. And there are kind of three major cases that I think are worth highlighting. The first one is that there was a study done in humans. This is published in 2021. It was published in the Journal of Environmental Science and Technology that found much higher levels of microplastics in the stool samples of people that were diagnosed with irritable bowel syndrome. Okay, irritable bowel syndrome is very disruptive to people's well-being. There isn't an obvious cure for irritable bowel syndrome, although some people find relief by improving their gut microbiota, by limiting body-wide and gut inflammation through any number of different things, improving sleep and eating a low inflammation diet, et cetera.
我们将关注人类的相关数据，我会挑选出我能找到的最强数据。这里有三个值得注意的主要案例。首先，有一项针对人类的研究，这是在2021年发表在《环境科学与技术杂志》上的。这项研究发现，被诊断为肠易激综合征的人在粪便样本中含有更高水平的微塑料。肠易激综合征对人们的健康非常不利，虽然没有明显的治愈方法，但一些人通过改善肠道菌群、减少全身和肠道的炎症（例如改善睡眠和食用低炎症饮食）找到了缓解的方法。
This is something that I'll probably cover in a future episode of the Hubermann Lab podcast, gastrointestinal challenges, that is. So I want to be very clear, there was no direct causation established, but it was clear that there were higher levels of microplastics found in the stool tissue coming from people who had irritable bowel syndrome than in individuals who did not have irritable bowel syndrome. And while no study is perfect, they included a number of important controls in the experiment to control for age range and some other features. So it's reasonable to assume that the accumulation of microplastics in the gut or somewhere along the GI tract had somehow led to or related to irritable bowel syndrome.
这可能会在未来的Hubermann Lab播客节目中讨论，主要是关于胃肠道问题。我要明确说明，目前还没有建立直接因果关系，但可以看出，患有肠易激综合症的人在粪便中发现的微塑料水平比没有该症状的人更高。尽管没有研究是完美的，但他们在实验中加入了一些重要控制组，如年龄范围和其他特征。因此，合理推测，微塑料在肠道或消化道某处的积累可能导致或与肠易激综合症有关。
Okay, now you could also imagine the reverse. This is very important to understand. You could also imagine that people who had irritable bowel syndrome perhaps are less good at filtering microplastics and nanoplastics from the food and liquids they consume than are people who don't have irritable bowel syndrome. So the causality, if it exists at all, could run in either direction or both. Nonetheless, I think it's an interesting study. And if you're somebody who suffers from gastrointestinal distress, such as irritable bowel syndrome or otherwise, I think you'd be wise. Indeed, all people would be wise, but I think you'd be especially wise to take into consideration some of the to-dos and not to-dos that I'm covering during today's episode, such as avoiding consuming water from plastic bottles. So the stuff we talked about earlier, avoiding canned soup and other BPA, BPS-containing containers and things of that sort or things that come from those containers.
好的，现在你也可以想象相反的情况。理解这一点非常重要。可以假设，患有肠易激综合症的人在过滤他们所吃食物和饮品里的微塑料和纳米塑料方面可能不如那些没有这种症状的人。所以，如果有因果关系存在的话，它可能会有双向作用。尽管如此，我认为这是一项很有趣的研究。如果你是体验过肠胃不适的人，比如肠易激综合症患者，我认为你将会更谨慎。实际上，所有人都应该谨慎，但我觉得你尤其需要注意我在今天这一集里谈到的一些建议，比如避免喝塑料瓶装的水。我们之前讨论过的内容，避免喝罐装汤和其他含有BPA、BPS的容器，以及那些来自这些容器的物品。
The other area where there was some really interesting correlative data relates to reproductive function and hormone health. And this is where we can start to get into a bit more detail about BPAs and BPSs and phthalates and some of their roles in disrupting endocrine, that is hormone pathways. So there's a study I'll put a link to in the show note captions that's entitled, the urinary thalate metabolites are associated with decreased serum testosterone. So that's in blood in men, women, and children. Okay? This is an interesting study for a number of reasons. First of all, it emphasizes something that everybody should know, which is that testosterone plays key roles in men, women, and kids. Okay? It is not the case that testosterone is just present in men and boys. It's also present in women and girls, and it plays an important role in everybody. Okay? It's involved, of course, in some of the things that we normally associate with testosterone, such as muscle mass, bone density, strength, etc.
另一个有非常有趣的相关数据的领域涉及生殖功能和荷尔蒙健康。在这里，我们可以更详细地探讨双酚A（BPA）、双酚S（BPS）和邻苯二甲酸酯（phthalates）在扰乱内分泌路径，也就是荷尔蒙通路中的一些作用。我将在节目说明中附上一个研究链接，研究标题是：尿液中的邻苯二甲酸酯代谢物与血清睾酮水平降低有关。这个研究针对男性、女性和儿童中的血液进行了研究。
这个研究很有趣有几个原因。首先，它强调了一个大家应该知道的事实，即睾酮在男性、女性和儿童中都起着关键作用。睾酮不仅仅存在于男性和男孩中，它在女性和女孩中也存在，并且对每个人都很重要。睾酮当然参与了一些我们通常与其相关联的功能，比如肌肉质量、骨密度、力量等。
But testosterone can be converted to estrogen. Testosterone is involved in libido in both men and women. It's involved in brain development in boys and girls, in genitalia development, and on and on. So it's an important hormone, and it was clear from this study that elevated levels of thalates, that is, thalate metabolites are associated with lower testosterone levels in all those populations. They point out, quote, that the strongest and most consistent inverse relationships between level of thalates and testosterone, that is elevated thalate metabolites lower testosterone, were found among women ages 40 to 60 years. And this is very important if you saw the episode that we did with Dr. Mary Claire Haver on Parramenopause Menopause. She emphasized that Parramenopause Menopause, which typically sets in somewhere between ones late 40s and 60s. Okay, there's a huge variation there. Sometimes as early as one's 30s. That would be early, however, more often in ones 40s and 50s, sometimes as late as 60s. Involves reductions in estrogen, but also in testosterone. And this has major implications for creating less feelings of vigor, lowered libido, less recovery from exercise, and other life stressors and things of that sort.
睾酮可以转化为雌激素。睾酮对于男女的性欲都有影响，也参与到男女孩的大脑发育、生殖器官的发育等许多方面。因此，它是一种重要的激素。研究表明，邻苯二甲酸酯的浓度升高与这些群体中较低的睾酮水平有关。其中，研究特别指出，邻苯二甲酸酯水平与睾酮之间的负相关关系在40到60岁的女性中最为明显和一致。这一点在我们与Mary Claire Haver博士合作的围绝经期和绝经期的节目中也被强调过。围绝经期和绝经期通常出现在40岁末到60岁初之间，不过差异较大，有时甚至在30多岁便开始。此阶段不仅会导致雌激素减少，还会伴随睾酮减少。这会导致活力降低、性欲减退、运动后恢复变慢以及应对生活压力能力下降等一系列问题。
Now, the study also interestingly shows that in, quote, adult men, the only significant or suggestive inverse association between thalate metabolites and testosterone were observed among men 40 to 60 years old. Now, there are a number of different ways that we can interpret those data. One is that men younger than 40 have high enough levels of testosterone that, or the ranges of testosterone are great enough in that sample of younger than 40 years old, that somehow that was able to swamp out any reductions in testosterone that were caused by thalate metabolites. Or rather that once men get from 40 to 60 years old, that there's somehow a vulnerability of the testosterone pathways to thalate, or, and none of these are mutually exclusive, of course, that the thalates had built up in those men's system over a number of years. And then we're having their major effects on those men between 40 and 60 years old. I do find it interesting that the major effects were observed in both men and women 40 to 60 years old. And the interpretation of those data that makes the most sense to me at least is that there's a cumulative effect of these thalates over time that reveals itself, at least statistically, in men and women once they reach 40 to 60 years. So what are these thalates? Well, these thalates are things that are included in plastics that house liquids and foods that we eat, or that we cook with, or that simply exist in our environment and are getting broken down and that we're inhaling and then are making their way across the blood cells. And then across the blood testes barrier, follicle barrier, or any number of other tissues, those thalates are there, of course, to make plastic more flexible and durable, but they are known endocrine disruptors.
现在，这项研究有趣地显示，在成年男性中，只有40到60岁男性的邻苯二甲酸盐代谢物与睾酮之间存在显著或暗示的反向关联。我们可以从多种角度来解读这些数据。一个观点是，40岁以下的男性睾酮水平足够高，或者在40岁以下样本中睾酮的范围足够大，以至于可以抵消任何因邻苯二甲酸盐代谢物引起的睾酮减少。又或者，一旦男性进入40到60岁，睾酮路径对邻苯二甲酸盐有某种敏感性。当然，这些解释并不相互排斥，可能是因为这些邻苯二甲酸盐在这些男性体内积累了多年，并对40至60岁男性产生了主要影响。我发现有趣的是，这些主要影响在40到60岁的男性和女性中都被观察到。在我看来，最合理的解释是，邻苯二甲酸盐的累积效应随着时间的推移显现出来，至少在统计上，在人们达到40到60岁时显现。那么，这些邻苯二甲酸盐是什么呢？这些是存在于我们日常使用的盛放液体或食物的塑料中，或者是在我们环境中存在并被分解，通过呼吸进入血液并穿过各种屏障组织的化学物质。邻苯二甲酸盐通常用于使塑料更加柔韧和耐用，但也被认为是已知的内分泌干扰物。
Dr. Shayna Swan has done beautiful work showing that young animals and potentially humans who are exposed to thalates from things like pesticides in particular can actually have a fairly major disruption in what's called the inogenital distance. Okay. Withhold your chuckles. The distance between the penis and the anus in people that have been exposed to thalates or mothers of boys that have been exposed to thalates, those boys are born with a shorter penile to anal distance. Okay, typically it's of a certain distance and there's a correlation with reduced inogenital distance. That is an external marker. Okay. It's not that that itself is necessarily a bad thing. That's not what we're saying here, but that's an external marker that can be measured in mice. And there are some studies that are exploring that in humans as well that correlates with a number of other things, including lower sperm counts, reduced sperm motility and things of that sort.
谢娜·斯旺博士做了一项出色的研究，显示年轻动物，甚至可能包括人类，如果暴露于来自杀虫剂等物质的邻苯二甲酸酯，可能会对所谓的生殖距离造成相当大的影响。请忍住笑声。在那些暴露于邻苯二甲酸酯的人，或这些化合物影响到的男孩的母亲所生的男孩中，他们的阴茎到肛门的距离会变短。通常情况下，这个距离有一个正常的范围，而研究发现，邻苯二甲酸酯的暴露与这个生殖距离缩短相关。这是一个可以在老鼠身上测量的外部标记。目前也有一些研究在探索这种情况在人类中的表现，这种缩短还与其他一些因素相关联，比如较低的精子数量和减少的精子活力等。
Likewise, BPAs, the bisphenol A and BPS are known endocrine disruptors. I talked about this a little bit earlier. They're known to bind estrogen receptors. So they mimic estrogen. Sometimes they activate those estrogen receptor dependent pathways. So they literally mimic estrogen. Sometimes they block those estrogen receptors so that estrogen cannot have the normal role of docking in those receptors and causing their normal functions. And BPA and to some extent BPS and potentially thalates can dock to androgen receptors as well, sometimes referred to as testosterone receptors, androgen receptors. The point is that BPA's BPSs and thalates are not good for endocrine function and they are present in basically all plastics unless it says no BPA or all thalates removed, they're present in herbicides, et cetera. And they're of real concern. And it's very clear, as I mentioned earlier, that you can detect microplastics in human testes and I didn't mention this earlier, end in semen and it is now very clear that that's correlated with reduced sperm counts and lower sperm motility.
好的，用中文翻译并简单表达：
同样，双酚A（BPA）和双酚S（BPS）是已知的内分泌干扰物。我之前提到过一点，它们会结合雌激素受体，模拟雌激素。有时它们会激活依赖雌激素受体的路径，也就是它们确实像雌激素一样运作。有时它们会阻碍这些受体，使得真正的雌激素无法发挥正常功能。此外，BPA，BPS，甚至可能还有邻苯二甲酸盐（thalates），也可以结合到雄激素受体（有时称为睾酮受体）。关键是BPA、BPS和邻苯二甲酸盐不利于内分泌功能。除非塑料上标明不含BPA或去除了所有邻苯二甲酸盐，否则这些物质基本上存在于所有塑料和一些除草剂中，这引起了人们的真正担忧。正如我之前提到的，可以在人体睾丸和精液中检测到微塑料，而且这与精子数量减少和活动力降低密切相关。
Now, I also want to be very clear. Remember, I'm not an alarmist. I want to be clear that just because sperm counts are significantly lower in people that have a certain amount of microplastics and nanoplastics potentially in their testes or that they've been exposed to does not necessarily mean that they're infertile. It is true that total sperm count and sperm motility, forward motility, being an important indicator of sperm health, are correlated with one's ability to fertilize an egg. This was covered in a quite long but quite detailed episode that I did about fertility in both males and females. There are a number of things one can do to increase sperm counts or to at least limit sperm count depletion. There are a number of things that one can do to improve sperm motility. I encourage you to check out that episode. I'll provide a link to it in the show note captions. In fact, I'll link to the specific time stamp in the show note captions that gets to those particular strategies. But the point here is that microplastics and nanoplastics are found in human testes and that's correlated with reductions in sperm count and reductions in sperm motility.
现在，我想说得非常清楚。请记住，我不是危言耸听。我想明确表达，仅仅因为有人在睾丸中发现一定量的微塑料和纳米塑料，或曾接触过这些物质，并不一定意味着他们不孕不育。确实，总精子数量和精子活力，尤其是向前运动的活力，是衡量精子健康的重要指标，这与受精能力有关。在我之前的一期关于男女生育能力的节目中详细讨论过这个问题。人们可以通过多种方法来增加精子数量或至少减少精子数量的减少，也可以通过不同的方法来提高精子活力。我建议你收听那期节目，我会在节目说明中提供链接，甚至会链接到说明中特定策略的时间点。不过，这里的重点是微塑料和纳米塑料在人体睾丸中被发现，并且这与精子数量和精子活力的减少有关。
I'd like to take a quick break and thank one of our sponsors, Function. I recently became a Function member after searching for the most comprehensive approach to lab testing. While I've long been a fan of blood testing, I really wanted to find a more in-depth program for analyzing blood, urine, and saliva to get a full picture of my heart health, my hormone status, my immune system regulatory system. My immune system regulation, my metabolic function, my vitamin and mineral status, and other critical areas of my overall health and vitality. Function not only provides testing of over 100 biomarkers key to physical and mental health, but it also analyzes these results and provides insights from talk doctors on your results. For example, in one of my first tests with Function, I learned that I had two high levels of mercury in my blood. This was totally surprising to me. I had no idea prior to taking the test. Function not only helped me detect this, but offered medical doctor informed insights on how to best reduce those mercury levels, which included limiting my tuna consumption, because I had been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC and acetyl cysteine, both of which can support glutathione production and detoxification and worked to reduce my mercury levels.
我想暂停一下，感谢我们的赞助商之一——Function。最近我加入了Function会员，因为我一直在寻找最全面的实验室检测方法。虽然我一直是血液检测的粉丝，但我希望能找到一个更深入的方案，来分析我的血液、尿液和唾液，以全面了解我的心脏健康、激素状况、免疫系统调节、代谢功能、维生素和矿物质状态以及我整体健康和活力的其他关键领域。Function不仅提供对100多种与身心健康相关的生物标志物的检测，还对这些结果进行分析，并提供医生的专业见解。比如，在我第一次使用Function进行检测时，我发现自己血液中的汞含量过高，这让我大吃一惊，在测试之前我完全不知道。Function不仅帮我检测出这一问题，还提供了医生建议的解决方案来最好地降低我的汞水平，其中包括限制吞拿鱼的摄入，因为我吃了很多吞拿鱼，并努力多吃绿叶蔬菜，补充NAC和乙酰半胱氨酸，这两者都有助于谷胱甘肽的生成和排毒，并帮助降低我的汞含量。
Comprehensive lab testing like this is so important for health, and while I've been doing it for years, I've always found it to be overly complicated and expensive. I've been so impressed by Function, both at the level of ease of use, that is getting the test done, as well as how comprehensive and how actionable the tests are, that I recently joined their advisory board, and I'm thrilled that they're sponsoring the podcast. If you'd like to try Function, go to functionhealth.com slash Huberman. Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman lab listeners. Again, that's function health.com slash Huberman to get early access to Function.
全面的实验室检测对健康非常重要，虽然我多年来一直在做这样的检测，但我总觉得它既过于复杂又昂贵。我对Function留下了深刻印象，因为它不仅使用方便，检测过程简单，而且测试项目全面且具有可操作性。出于对它的认可，我最近加入了他们的顾问委员会，并很高兴他们赞助了这个播客。如果你想尝试Function，可以访问 functionhealth.com/Huberman。目前Function有超过25万人在等候，不过他们为Huberman实验室的听众提供了提前试用的机会。再说一遍，你可以通过 functionhealth.com/Huberman 获得Function的提前使用权。
Today's episode is also brought to us by Ate Sleep. Ate Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity. I've spoken many times before on this podcast about the critical need for us to get adequate amounts of quality sleep each night. That's truly the foundation of all mental health, physical health, and performance. One of the best ways to ensure that you get a great night's sleep is to control the temperature of your sleeping environment. That's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about 1 to 3 degrees. In order to wake up feeling refreshed and energized, your body temperature actually has to increase about 1 to 3 degrees. Ate Sleep makes it incredibly easy to control the temperature of your sleeping environment by allowing you to control the temperature of your mattress cover at the beginning, middle, and end of the night.
今天的节目还由Ate Sleep赞助。Ate Sleep生产的智能床垫套具备制冷、加热和睡眠追踪功能。在这个播客中，我多次谈到每晚获得足够优质睡眠的重要性，这是所有心理健康、身体健康和表现的基础。确保良好睡眠的最佳方法之一就是控制睡眠环境的温度。因为要进入深度睡眠并保持睡眠状态，体温实际上需要下降大约1到3度。而为了醒来时感到神清气爽，体温需要上升大约1到3度。Ate Sleep让您轻松控制睡眠环境的温度，因为它允许您在夜晚的开始、中间和结束时调整床垫套的温度。
I've been sleeping on an Ate Sleep mattress cover for nearly 4 years now, and it has completely transformed and improved the quality of my sleep. Ate Sleep has now launched their newest generation of the Pod Cover, the Pod 4 Ultra. The Pod 4 Ultra has improved cooling and heating capacity, higher fidelity sleep tracking technology, and even has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring. If you'd like to try an Ate Sleep mattress cover, go to 8sleep.com slash Huberman to save up to $350 off their Pod 4 Ultra. Ate Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia. Again, that's 8sleep.com slash Huberman.
我已经使用Ate Sleep床垫罩将近4年了，它完全改变并改善了我的睡眠质量。Ate Sleep现在推出了最新一代的Pod Cover，称为Pod 4 Ultra。Pod 4 Ultra具备更强的冷却和加热能力、更高精度的睡眠追踪技术，甚至还可以检测鼾声，并自动将你的头部抬高几度以改善气流，帮助止鼾。如果你想试试Ate Sleep床垫罩，可以访问8sleep.com/Huberman，最高可节省350美元购买Pod 4 Ultra。Ate Sleep目前在美国、加拿大、英国、部分欧盟国家和澳大利亚销售。再次提醒，网址是8sleep.com/Huberman。
Another study that got people's attention that I think is worth mentioning, which relates to microplastics, nanoplastics, and cardiovascular disease. This was a study published in the New England Journal of Medicine in 2024, so this is a fabulously good journal. What it found was that polyethylene, which is a component of many plastics out there, were detected in the carotid artery plaques of, in this case, 150 patients, which is approximately 58% of the ones that were included in the study. They also found using a technique called electron microscopy.
另一项引起人们关注的研究值得一提，它涉及微塑料、纳米塑料和心血管疾病。这项研究发表在2024年的《新英格兰医学杂志》上，这是一个非常优秀的期刊。研究发现，在150名患者的颈动脉斑块中，检测到了聚乙烯，这是一种很多塑料制品的成分，这相当于研究中约58%的患者。他们还使用一种叫做电子显微镜的技术进行了发现。
Today's fun because we get to talk about different types of microscopy. Electron microscopy allows you to look at things that are smaller than a micron. You can look all the way down into the nanometer range. You can start breaking up that one 1,000th of a millimeter into nanometers, and you can start to see things that are really, really small. In this study, electron microscopy showed that there were these jagged edge-foreign particles among the plaque macrophages of these cardiovascular plaques. Macrophages are part of the immune system. These are cells that go in and try and eat things up. They're kind of like little ambulances. Later, we're going to talk about microglia, which are the brain's resident microfages, or microfages, depending on where you live and how you like to pronounce it. The point here is that when using a technique like electron microscopy that allows you to look at really, really small stuff, it was very clear that the plaques that form these occlusions within the arteries, these are not good. This is one of the reasons you want to eat properly and do cardiovascular exercise and take great care of yourself, et cetera.
今天很有趣，因为我们要讨论不同类型的显微镜。电子显微镜可以让你看到比微米还要小的东西，甚至可以观察到纳米级的细节。可以将毫米的1,000分之一进一步分解成纳米，这样就能看到非常非常小的物体。在这项研究中，电子显微镜显示心血管斑块的巨噬细胞中存在形状不规则的外来颗粒。巨噬细胞是免疫系统的一部分，这些细胞进入体内尝试吞噬和处理异物，像是小型救护车。稍后，我们会谈论一种叫小胶质细胞的细胞，它是大脑中常驻的巨噬细胞。关键在于，当使用像电子显微镜这样的技术来观察非常细小的物质时，可以清晰地看到导致动脉阻塞的斑块，这些是对健康不利的。这也是为什么我们要注意饮食、进行心血管锻炼并好好照顾自己的原因之一。
Electron microscopy made very clear that there were little plastic-foreign jagged particles deposited in some of these plaques now. Were they the cause of these plaques? Did they contribute to some of the occlusion caused by those plaques? Unclear. But it's reasonable to assume that they form part of the physical substrate that could occlude blood flow through these arteries, which, of course, leads to cardiovascular events, which, of course, are not good. So I'll put a link to the study in the show note captions. Again, these are correlative studies in humans. Correlative studies are only that. They're just correlative. But I'm trying to provide a patchwork of things that suggest that it would indeed be a good idea to try and limit your ingestion or at least facilitate the removal of microplastics and nanoplastics from your system.
电子显微镜清楚地显示，这些斑块中现在沉积有微小的塑料异物，呈锯齿状颗粒。这些颗粒是斑块形成的原因吗？它们是否加重了斑块引起的堵塞？尚不明确。不过，可以合理地假设，这些颗粒构成了可能阻碍血液通过动脉流动的物理基础，而这会导致心血管事件，这显然是不好的。因此，我会在节目说明中附上这项研究的链接。需要注意的是，这些是在人类中的相关性研究。相关性研究仅仅是相关性而已。但我想要提出一个观点，表明尽量减少摄入或至少促进清除体内的微塑料和纳米塑料，是一个不错的想法。
Another reason to do that relates to the so-called PFASs. Okay? These are a group of chemicals, sometimes referred to as the quote unquote forever chemicals, because they are very long standing once they get into your system. These things have names other than PFAS, which is an acronym. Things like per-fluor-alkylo. Things like polyfluor-alkylo. I don't know how good my pronunciation of those is, but if you look up the PFASs, you'll see that these things are known to cause liver damage. They can damage the immune system. They are considered forever chemicals because they are not broken down. They last forever. Then again, some of the other components of microplastics and nanoplastics are also known to last forever.
这样做的另一个原因与所谓的PFAS有关，好吗？这些是一类化学物质，有时被称为“永久化学物质”，因为一旦进入你的系统，它们会长期存在。这些物质除了被称为PFAS（这是一个缩写），还有其他名字，比如全氟烷基和多氟烷基。我不确定我的发音是否准确，但如果你查一下PFAS，你会发现这些物质已知会导致肝损伤，并可能损害免疫系统。它们之所以被称为永久化学物质，是因为它们不会分解，能永久存在。此外，一些微塑料和纳米塑料的其他成分也被认为是永久存在的。
So you're starting to get a picture of these little tiny bits of plastic, some tinier than others, depositing themselves in our tissues. They're everywhere out there. They're most prominent in certain sources, but they're going to get into our system. Now, does that mean that we can't get rid of them? No. We absolutely can get rid of them. In fact, we have a number of different ways that we get rid of toxins and foreign invaders in our body. Some of those include the immune system, right? Even if you have just some sort of foreign object, like a splinter, your immune system has a reaction to that. Typically, you get some pus around it, some inflammation, and that pus and inflammation is part of the process of isolating that foreign intruder, that splinter. And then eventually creating some tissues that extrude it or allow you to extrude it. You, of course, also have what's called your adaptive immune system, which doesn't just react to the presence of something foreign, but creates antibodies, which can combat that and so on and so forth.
所以，你开始了解这些微小的塑料颗粒，有些比其他的更小，它们正在沉积到我们的组织中。它们无处不在，在某些来源中尤其突出，但它们会进入我们的体内。那么，这是否意味着我们无法清除它们呢？不，并不是这样。我们完全可以清除它们。事实上，我们有多种方式可以清除体内的毒素和外来物质。其中之一就是我们的免疫系统。即使只是像一根刺这样的异物，我们的免疫系统也会对此产生反应。通常情况下，你会在周围出现一些脓和炎症，而这些脓和炎症就是隔离那外来入侵者（比如刺）的部分过程。最终，身体会产生一些组织去排出它或者让你能够排出它。当然，你还有所谓的适应性免疫系统，它不仅仅反应到某种外来物质的存在，还会产生抗体来对抗它，以此类推。
So your body has these frankly miraculous ways of dealing with foreign intruders of different sorts, but it does seem that microplastics and nanoplastics can deposit themselves in their tissues and stay there. Does that mean that you don't have any chance of getting them out? No. You have a liver. Your liver, yes, contains microplastics and nanoplastics very likely if you've been alive for any amount of time, but it also has what's called phase one and phase two detoxification processes that allow you to break down and get rid of certain foreign products, including microplastics and nanoplastics. So let's talk about liver detoxification and some of the things that can facilitate liver detoxification that you actually have control over.
所以，你的身体有一些惊人的方法来处理各种外来的入侵物质，但似乎微塑料和纳米塑料可能会沉积在组织中并留在那里。这是否意味着你没有机会清除它们呢？不完全是。你有一个肝脏。你的肝脏，是的，如果你活过一段时间，里面很可能含有微塑料和纳米塑料，但它也有被称为一阶段和二阶段的解毒过程，可以让你分解和排除某些外来的物质，包括微塑料和纳米塑料。因此，让我们谈谈肝脏的解毒功能，以及你可以控制的一些能促进肝脏解毒的因素。
Okay, so let's talk about liver detoxification. The liver is such a cool organ. It does so many cool things. It's not just about detoxification, by the way. It does all sorts of things relate to blood clotting. It's just an amazing, amazing organ. We should probably do an entire episode about the liver and not just eating liver. I'm not a fan of eating liver. I do it every once in a while because I'm told it's nutritious, but let's talk about the living functioning liver. There are two types of liver detoxification processes. Okay, so this is not about detoxing your liver. You may hear about detoxing your liver. That's a whole other discussion that I don't want to get into, at least not here. There's type one and type two, liver detoxification. Okay, there's type one, so-called phase one liver detoxification. It is also called the oxidation phase. It involves something called cytochrome P450 enzymes. Okay, so enzymes are involved in the breakdown of different things. It converts toxins into less harmful components that ideally are excreted from the body. Okay?
好的，让我们来谈谈肝脏的解毒功能。肝脏是一个非常神奇的器官，它可以做很多神奇的事情。而且它不仅仅负责解毒哦。肝脏还参与血液凝结的很多过程，真的是一个非常了不起的器官。我们应该专门用一集来讨论肝脏，而不仅仅是讨论吃肝。我其实不太喜欢吃肝，虽然被告知它很有营养，所以偶尔会吃。但是我们今天要聊的是活着的、功能正常的肝脏。肝脏的解毒过程分成两种类型。顺便说一下，这不是在谈论如何给你的肝脏"排毒"。你可能听说过肝脏排毒，那又是另外一个话题，我不想在这里深入讨论。接下来聊一聊类型一和类型二的肝脏解毒。首先是第一种，也叫做第一阶段肝脏解毒，它也被称为氧化阶段，涉及一种叫做细胞色素P450的酶。这些酶参与分解不同的物质，把毒素转变成相对不那么有害的成分，然后理想情况下会被排出体外。
Type two or phase two liver detoxification. Again, this is not detoxification of your liver. This is detoxification by your liver. It is also called the conjugation phase of detoxification. It involves enzymes that attach molecules to toxins. Okay? It makes those toxins water soluble and easier to excrete from the body in the form of urine. Okay? It neutralizes reactive intermediates from phase one. Okay, so phase one and phase two detoxification work together during phase two of liver control detoxification is where toxins are broken down and those broken down components are prepared. To be removed from the body. Okay? It is thought that the liver plays a primary role in the removal of microplastics and nanoplastics. BPA's and BPS's. And by the way, I realized I didn't say this earlier and I should have. These BPA's and BPS's are sometimes chemical components within the microplastics and nanoplastics. They sometimes attach themselves to the microplastics and nanoplastics. I should have said that earlier. Forgive me. The microplastics and nanoplastics can act as what are called vectors or carriers of things like BPA's, BPS's, phthalates and forever chemicals. Okay? I should have mentioned that earlier.
二期或二阶段的肝脏解毒。需要明确的是，这不是对肝脏本身的解毒，而是肝脏进行的解毒过程。这一阶段也被称为结合解毒阶段，涉及到能将分子结合到毒素上的酶。这样可以使毒素变成水溶性，更容易通过尿液从身体中排出。在这个过程中，它会中和从第一阶段解毒过程中产生的活性中间体。第一阶段和第二阶段的解毒是协同工作的，在第二阶段，毒素被分解，并被准备好从身体中排出。
据认为，肝脏在去除微塑料和纳米塑料、双酚A（BPA）以及双酚S（BPS）等物质中起到主要作用。 顺便说一下，我意识到我之前没有提到这些，应该补充说明一下。BPA和BPS有时候是微塑料和纳米塑料中的化学成分，这些成分有时会附着在微塑料和纳米塑料上。微塑料和纳米塑料可以作为BPA、BPS、邻苯二甲酸酯和一些“永久化学物质”等物质的载体。我之前应该提到这些，非常抱歉。
So type two that is phase two of liver control detoxification is where these toxins that are in the body and potentially these microplastics themselves and nanoplastics themselves are not necessarily broken down because some of those things can't be broken down, but where they are prepared to be excreted from the body. And we have some degree of control over phase two of liver controlled detoxification. Again, I'm calling it liver controlled detoxification so that this doesn't get misconstrued as detoxing your liver, which frankly is a very controversial topic and may not be possible at all. Although simply by saying that, I'm probably going to get attacked, but here we're just talking about your liver's ability to break down and remove things from your body that you frankly don't want in your body. One way that you can enhance phase two liver control detoxification processes is by increasing your intake of something called sulforaphane, which is present in cruciferous vegetables, such as broccoli and cauliflower.
肝脏解毒的第二阶段，也叫第二类解毒，是把体内的毒素，包括可能存在的微塑料和纳米塑料，准备排出体外。并不是所有毒素都能被分解，因此在这个阶段，我们更多是做准备工作，以便将这些物质排出体外。我们对肝脏解毒的第二阶段有一定的控制能力。我强调这里说的是“肝脏控制的解毒”，而不是“解毒你的肝脏”，因为后者是个相当有争议的话题，可能根本不可行。尽管仅仅提及这点，我可能会遭到一些批评，但这里我们只讨论肝脏如何分解和排除你不想留在体内的物质。增强肝脏解毒第二阶段的一个方法是增加对一种叫做萝卜硫素的摄入，这种物质存在于十字花科蔬菜中，例如西兰花和花椰菜。
Now, is there enough sulforaphane in cruciferous vegetables such that you could eat reasonable amounts that you wouldn't have to overeat cruciferous vegetables in order to get this enhancement of phase two liver detoxification processes? Potentially, yes, the animal studies that were carried out, so this would be in rodents like rats, used supplemented sulforaphane at dosages that were comparable to the amounts of sulforaphane that a human might ingest from a large serving of broccoli or large serving of cauliflower. So this could be a few cups of raw broccoli or raw cauliflower, although frankly, if you're like me, that basically translates to gastrointestinal distress. I can't tell you how many times I've gone to a party and there's some broccoli and cauliflower, maybe with some dip or something like that. I usually avoid the dip because I'm not really into dips, but we'll have a few pieces of broccoli and boy, does that disrupt my gut? I don't know about you. And most things don't disrupt my gut. That's not something that I struggle with.
现在，十字花科蔬菜中是否含有足够的萝卜硫素，使得你可以通过适量食用这种蔬菜，就能增强肝脏的二期解毒过程，而不需要过量食用呢？可能是的。在动物研究中，类似于大鼠等啮齿类动物的实验使用的萝卜硫素补充剂，其剂量与人类从大量食用西兰花或菜花中摄入的萝卜硫素相当。这可能相当于几杯生西兰花或生菜花。然而，说实话，如果你和我一样，这么多真的可能引起肠胃不适。我不知道你怎么样，我对大多数东西都不容易肠胃不适，不过每次参加聚会看到西兰花和菜花，或许还有些蘸酱之类的，我通常避开蘸酱，因为我不太喜欢，但我就吃几块西兰花，哇，我的肠胃就开始不舒服了。
I prefer to cook broccoli and to cook cauliflower. If you cook broccoli and cauliflower lightly, okay, so you don't just turn into a complete mash. You don't boil it such that a lot of the nutrients are leached out into the water around it. So if you do sort of a light boil or a steam or something like that, or you pan cook it, maybe in some olive oil, this is making me hungry, by the way. You'll still maintain the sulforaphane in those cruciferous vegetables, meaning it'll still be beneficial to you.
我更喜欢烹饪西兰花和花菜。如果你只是轻微地烹调西兰花和花菜，而不是把它们煮得太烂，也不会因为煮得太久而让大量营养物质流失到水中。你可以选择稍微煮一下、蒸一下，或者用橄榄油在锅中炒一炒（这样说着我都有点饿了）。这样一来，你仍然可以保留这些十字花科蔬菜中的萝卜硫素，这意味着它们对你的健康仍然有益。
Now some people, including me, don't tend to eat that many cruciferous vegetables. I don't know why. I just somehow don't make it a point to shop for them enough. I ought to. For people like me, or perhaps you're in the same boat, you can supplement with sulforaphane. And what you'll find is that it's sold by various companies and it's available at a quite wide range of dosages. You'll see, for instance, two products, similarly priced. One product will contain 50 milligrams of sulforaphane. The other product will contain 225 milligrams of sulforaphane.
现在有些人，包括我自己在内，往往不太吃十字花科的蔬菜。我也说不清为什么，可能就是没把买这些菜当回事，但我应该多买些。对于像我这样的人，或者你也有类似情况，你可以补充萝卜硫素。你会发现，很多公司都有卖萝卜硫素，剂量范围也很广。比如，你可能会看到两个价格差不多的产品，一个含有50毫克的萝卜硫素，而另一个则含有225毫克。
Now if you go to what I consider a really excellent website for thinking about and evaluating this kind of stuff, which is examine.com. I've talked a lot about this site on the podcast before. On examine.com, they talk about the translation of the rodent studies to humans. And here's what they say. They say supplementation of 0.1 to 0.5 milligrams per kilogram of sulforaphane in rats has been noted. To be bioactive. Just bioactive. They're not getting specifically at removal of microplastics or nanoplastics. And they translate that to a human dose of, okay, if you're 150 pound person, then that's going to be anywhere from 1.1 to 5.5 milligrams for that 150 pound person. If you're a 200 pound person, that's approximately my weight. I think right now I'm sitting somewhere around 215. So about 100 kilograms, 215, I don't know, somewhere in there. I've been stood on a scale in a while. It's 1.5 to 7.2 milligrams for a 200 pound person.
现在，如果你访问一个我认为思考和评估这种事物非常优秀的网站——examine.com，我之前在播客中多次提到这个网站。在 examine.com 上，他们讨论了将啮齿动物研究结果应用于人类的转换过程。以下是他们的说法：在实验中，给大鼠补充每公斤体重0.1到0.5毫克的萝卜硫素被认为是有生物活性的。但这并不是专门针对去除微塑料或纳米塑料的效果。根据他们的换算，如果你体重是150磅，那对应的人体剂量大约是1.1至5.5毫克。如果你体重是200磅（这大约就是我的体重，我想现在我大概在215磅左右），那对应剂量就是1.5至7.2毫克。
Now then you think about the typical dosages that are found in supplements of 50 milligrams per serving versus 225 milligrams per serving. And in either case, you realize that that's much, much higher than what's being discussed here. So what that says to me is that I would probably go with the lower dosage. Although, according to examine.com, they say, quote, these low quantities are likely attainable through Rob Rockley or cruciferous vegetable products. So that's great. What this means is that you don't need to supplement with sulforaphane if you're willing to eat Rob Rockley.
现在，请你考虑一下在补充剂中常见的每份50毫克和225毫克的剂量。无论哪种情况，你都会发现这些剂量比我们这里讨论的要高得多。这对我来说意味着我可能会选择较低的剂量。不过，根据examine.com，他们表示，这些较低的剂量可能通过食用西兰花或者十字花科的蔬菜产品就能获得。所以这很棒。也就是说，如果你愿意吃西兰花，就不需要补充硫代葡萄糖苷。
They're specifically saying Rob Rockley or other cruciferous vegetable products, while higher dosages may be further beneficial. So this is still a bit of a vague space. I realize there's some discrepancies in what I'm describing here. I said you could lightly cook the broccoli or cauliflower. That's my read and understanding of sulforaphane, that it's not broken down at low temperatures. But perhaps you just decide to eat it raw if you can bear it. I can't. So I don't.
他们特别提到罗伯·洛克利（Rob Rockley）或者其他十字花科蔬菜产品，同时更高剂量可能会有额外的好处。所以这个领域仍然有些模糊。我意识到我所描述的内容中存在一些差异。我之前说过你可以稍微煮一下西兰花或花椰菜。根据我对萝卜硫素的理解，它在低温下不会被分解。但是也许如果你能忍受的话，可以选择生吃。我做不到，所以我不这样做。
You could supplement it if you choose what dosage. Well, that depends on your weight. And it seems that in any case, most supplements are going to more than cover the amount of sulforaphane that's described here, translated from the rat studies. So in my case, after researching this episode, I opted to start taking 50 milligrams, 50 milligrams of sulforaphane per day. I'm going to see how that goes.
如果你决定服用，你可以选择剂量。嗯，这取决于你的体重。而且，不管怎样，大多数补充剂提供的萝卜硫素含量都会超过这里提到的、从大鼠研究中翻译过来的剂量。所以在我的情况下，在研究完这一期后，我决定每天开始服用50毫克的萝卜硫素。我会观察效果如何。
I guess it's fair to say that I'm sufficiently concerned about microplastics and nanoplastics, given that I'm 49 years old. All my viral markers seem fine, but hey, I'm always interested in doing something for my health, or to promote my health. That is if I can. And it's pretty clear to me that if one's thinking about liver control detoxification, both for sake of offsetting or removing BPA's BPSs, but also other potentially toxic metabolites from microplastics and nanoplastics and other environmental factors that taking 50 milligrams of sulforaphane per day perhaps can be beneficial.
我想可以说，由于我已经49岁了，我对微塑料和纳米塑料的关注是足够的。我的病毒指标都很好，但我一直对维护健康或提升健康感兴趣，只要我能做到。而且我非常清楚，如果考虑肝脏解毒，既为了抵消或清除BPA、BPS，也为了清除微塑料、纳米塑料和其他环境因素产生的潜在有毒代谢物，每天摄取50毫克的萝卜硫素可能会有益。
So I don't think it's necessary for everybody. In fact, I think everybody should probably be getting some cruciferous vegetables in their diet anyway, at least once a week or a couple of times a week. So if you're not interested in supplementing, that would be the route to go. If you are interested in supplementing, I'll provide a link to this particular location in the exam.com page so that you can translate some of these dosages to your potential sources of supplemental forms of sulforaphane. The other way that microplastics and nanoplastics can be excreted from the body is in the bowel. And one way to potentially increase the amount of microplastics and nanoplastics, BPA's, BPSs, phthalates, and forever chemicals, those PFASs, from your body, is to make sure that you're getting enough dietary fiber.
所以我认为这不是每个人的必需品。事实上，我觉得人人都应该在饮食中摄入一些十字花科蔬菜，至少每周一次或几次。如果你不想使用补充剂，那就是可以选择的方式。如果你对使用补充剂感兴趣，我会提供一个链接到exam.com页面的特定位置，以便你可以将一些剂量翻译为你可能使用的补充形式的萝卜硫素（硫代葡萄糖苷的活性成分）。微塑料和纳米塑料可以通过肠道从体内排出。增加体内微塑料、纳米塑料、双酚A（BPA）、双酚S（BPS）、邻苯二甲酸酯（塑化剂）和永久化学品（PFASs）排出的一个方法是确保摄入足够的膳食纤维。
Now, most people can do that simply by eating a fair amount of fruits and vegetables, which I always make a point to do. I also ingest starches. Okay, so I'm not pure carnivore. I think it's like rice, like oatmeal. I like fresh pastas, although it's mainly rice and oatmeal for me these days in terms of starches. Plenty of fruits and vegetables. That's something that I just really make it a point to do. Why is fiber good at doing this well? It can bind lipophilic molecules.
现在，大多数人只要吃适量的水果和蔬菜就能做到这一点，而我一直都非常注意这样做。我还摄入淀粉类食物。所以，我不算是完全的食肉者。我吃的淀粉类食物有像大米、燕麦。我也喜欢新鲜的意大利面，不过现在我主要还是吃大米和燕麦，作为我的淀粉类食物。大量的水果和蔬菜是我一直非常重视的饮食习惯。纤维素之所以对健康有益，是因为它能结合亲脂分子。
Okay, it can bind molecules that are able to cross cell membranes. And earlier we were talking about the fact that BPA and BPSs mimic estrogen and combine estrogen receptors and potentially to androgen receptors as well. Keep in mind that one of the reasons why those so-called steroid hormone pathways, I know people hear the word steroid and they think performance enhancing steroids, but no, turns out that testosterone and estrogen are both steroid hormone. One of the reasons those are interesting is that because of their structure, they're able to bind cell surface receptors and have effects on those cells. They are also able to pass through the hormones.
好的，它可以结合能够穿过细胞膜的分子。之前我们谈到了BPA和BPS能够模拟雌激素并结合雌激素受体，可能也会结合雄激素受体。请记住，那些所谓的类固醇激素路径的一大原因，很多人听到“类固醇”这个词就会想到增强性能的类固醇，但其实睾酮和雌激素都是类固醇激素。它们之所以有趣，其中一个原因是由于它们的结构，能够结合细胞表面受体并对这些细胞产生影响。另外，它们也可以通过激素传递。
Okay, here I'm not talking about BPA's and BPSs, but the hormones testosterone estrogen can actually get to the nucleus of cells and can control gene expression. These steroid hormones testosterone and estrogen work in a very coordinated fashion to create what we call secondary sex characteristics, which are the characteristics of the external body and brain changes and internal changes all over the place, right? Overies, testes, etc. that are what underlie what we call puberty.
好的，这里我不是在谈论BPA和BPS，而是讨论荷尔蒙睾酮和雌激素。它们实际上可以进入细胞核并控制基因表达。这些类固醇激素——睾酮和雌激素，以非常协调的方式运作，形成我们所称的第二性征。这些特征包括身体外部的变化、大脑的改变以及身体内部的各种变化，比如在卵巢和睾丸等处，这些变化都是青春期的基础。
And that's because these molecules can actually control gene expression. So when we talk about these molecules like BPA's and BPSs impacting these pathways like estrogen and androgen pathways, this is serious stuff because what you're doing is you're potentially activating or blocking pathways that are involved not just in the function of those cells, but actually the genes that those particular cells express. And this is particularly concerning for any kind of hormone dependent cancers, right?
因为这些分子实际上可以控制基因表达。当我们谈论这些像BPA和BPS这样的分子对诸如雌激素和雄激素路径产生影响时，这是非常严重的事情。因为你可能正在激活或阻断的不仅是细胞功能涉及的路径，还有这些特定细胞表达的基因。这尤其令人担忧，特别是对任何依赖激素的癌症而言。
It's perhaps not surprising to you based on what you now know about how hormones work with gene expression, etc. that many tissues that turnover cells a lot such as the testes, right? Producing sperm pretty much throughout the lifespan. The follicle and eggs, right? Breast tissue, right? These are common sites of cancer. Okay, there are other cancers that can form, of course, in other tissues like the pancreas and brain, etc.
根据你现在对激素如何与基因表达等方面的了解，可能不难理解，为什么在那些细胞更新很频繁的组织中，例如睾丸（毕竟，睾丸一生都在产生精子），卵泡和卵子，以及乳腺组织，它们是癌症的高发部位。当然，其他组织如胰腺和大脑等也可能会形成癌症。
But tissues that turnover quite a bit because of the involvement of the cell cycle and because cancer is among other things, a dysregulation of the cell cycle and an overproduction of cells that we call tumors. Those are pathways that are particularly vulnerable to endocrine or hormone disruption. And this is why there's additional concern about microplastics and nanoplastics, perhaps increasing cancer rates in particular in tissues like the ovary. In particular, the testes in particular, any tissue where there's a lot of cellular turnover.
细胞周期的参与使得在组织中发生频繁更新，而癌症从某种意义上来说，是细胞周期失调和过度产生的细胞形成的肿瘤。这些过程特别容易受到内分泌或激素失调的影响。这就是为什么微塑料和纳米塑料可能会增加癌症发病率的担忧，尤其是在像卵巢这样的组织中，特别是睾丸中，或者任何有大量细胞更新的组织。
So the point here is that eating broccoli, eating cauliflower, potentially supplementing with sulforaphane. Here I'm summarizing a bit what I talked about earlier. Avoiding drinking water from plastic bottles, maybe getting a reverse osmosis filter, avoiding those diabolical canned soups. I had no idea about these canned soups or ensuring that the canned soups that you're eating are safe.
这里的重点是要多吃西兰花和菜花，或者考虑补充萝卜硫素。我是在总结之前讲过的一些内容。另外，尽量避免喝装在塑料瓶里的水，可以考虑用反渗透过滤器来净化水，也要避免那些问题多多的罐装汤。我之前完全没意识到这些罐装汤的问题，或者说要确保你吃的罐装汤是安全的。
The ways that we discussed earlier, avoiding sea salts, avoiding, I'm throwing a few other things in here that I haven't mentioned yet, avoiding nonstick pans, trying to cook mainly with cast iron or ceramic and making sure that those are BPA, BPS and PFAS-free. Just look at the packaging, do a little bit of homework there and get this one.
我们之前讨论的那些方法，包括避免海盐，还有一些我还没提到的事情，比如避免使用不粘锅，尽量用铸铁锅或陶瓷锅做饭，并确保这些锅是无BPA、BPS和PFAS的。只要查看包装，做点功课，就能挑到合适的。
This is a really surprising one, or at least what's surprising to me. Carbonated water. Okay, mineral waters. A few years ago, there was an analysis of different popular forms of carbonated water which is sold in glass containers. Okay, it turned out that topo Chico, which I happened past tense, happened to love, topo Chico had 9.76 particles per trillion of these PFASs, these forever chemicals. Okay, that was an analysis done in 2020. Parié 1.1, San Pellegrino 0.31.
这真是一个让人感到惊讶的发现，至少对我来说惊讶。碳酸水，也就是矿泉水。几年前，有人对售卖在玻璃瓶中的各种流行碳酸水进行了分析。结果显示，Topo Chico含有每万亿9.76个PFAS，这些被称为“永远化学物”的物质，而我当时非常喜欢Topo Chico。这项分析是在2020年进行的。相比之下，巴黎1.1，圣培露0.31。
So we're comparing 9.76 versus 1.1 versus 0.31, which tells me I'm avoiding topo Chico. I might even avoid parié. I'll probably drink San Pellegrino. I'll probably buy a parié and drink a parié every once in a while. I'm not crazy about carbonated water. By the way, this was an analysis by Consumer Reports and it caught some attention such that the Coca-Cola Company, which makes topo Chico, said that they were going to fix this problem and they claimed, okay, I don't know if they've done this, alright, I don't want to get the folks at Coca-Cola angry with me. Coca-Cola claimed that by 2023, they were going to cut the amount of these particles in half, but that would still make them clear.
我们比较了9.76、1.1和0.31，这让我决定不喝Topo Chico。我甚至可能不喝Parié。我大概会选择San Pellegrino，可能偶尔才喝一次Parié。我不是特别喜欢碳酸饮料。顺便提一下，这是《消费者报告》的一项分析，吸引了一些关注，以至于生产Topo Chico的可口可乐公司表示他们会解决这个问题，并声称，呃，我不知道他们是否这样做了，好吧，我不想惹可口可乐公司生气。可口可乐声称，到2023年，他们将把这些颗粒的含量减少一半，但这样依然没有完全解决问题。
So 4.5 parts per trillion still much higher, at least four times higher than any of the other brands. So I have to be direct. I'm just speaking from my own experience and choices until I see data that topo Chico has reduced the amount of these foreign contaminants to basically less than 0.31. I'm going with San Pellegrino or parié. Okay, I don't tend to drink a lot of mineral water, but given that you're ordering it in the glass, in a glass container, that is, given that these things are not particularly cheap, right, and that you have choices.
4.5万亿分之一的含量还是相对较高，至少是其他品牌的四倍。所以我必须直接说明，我只是根据自己的经验和选择来说，除非看到Topo Chico将这些异物污染物的含量减少到基本低于0.31，否则我会选择San Pellegrino或parié。好吧，我本来不怎么喝矿泉水，但既然你是用玻璃瓶装的，考虑到这些东西不算便宜，而且你有更多选择。
You could either decide to avoid carbonated water altogether or if you're going to be smart about it, you probably want to avoid the ones that contain more of these foreign contaminants because of their ability to get lodged in different tissues in your body. So that was very surprising to me that you would have these forever chemicals in carbonated water. What it tells us is that the water going into those products contains either microplastics, nanoplastics, PFASs from other sources or something.
你可以选择完全避免喝苏打水，或者如果你想聪明地处理这个问题，你可能应该避免那些含有更多外来污染物的苏打水，因为它们可能会在你身体的不同组织中沉积。所以，我感到非常惊讶的是，苏打水中竟然会含有这些“永久性化学物质”。这意味着这些产品中使用的水可能含有微塑料、纳米塑料、来自其他来源的全氟和多氟烷基物质（PFAS）等杂质。
And so I think that we should all be aware of this. If you're going to drink carbonated water, probably going with a parié or San Pellegrino would be better than going with topo Chico because even though they've had the amount of these forever chemicals in there, it's still quite high. Okay, so I've mentioned some two dues to reduce your microplastic, nanoplastic, PPAP, PFAS exposure, such as ingesting cruciferous vegetables, potentially supplementing with sulforaphane, trying to avoid drinking out of plastic water bottles.
所以我认为我们都应该对这个问题有所了解。如果你要喝碳酸水，选择巴黎水或圣培露可能比选择Topo Chico更好，因为即使Topo Chico中的永久化学物质含量已经调整过，但仍然相当高。为了减少微塑料、纳米塑料、PPAP和PFAS的暴露，我提到了一些措施，比如多吃十字花科蔬菜、可能补充萝卜硫素，以及尽量避免饮用塑料瓶装水。
There are a few other things. I'll just list off here to keep it relatively short. I'm just going to talk about making sure you're getting enough dietary fiber. I talked before about using a glass or steel vessel and reverse osmosis water using Himalayan salt, avoiding sea salt. The other thing that you can do, oh, and I mentioned using cast iron and ceramic as opposed to nonstick cookware whenever you can.
有几件其他的事情。我在这里简单列出来，以保持内容简短。我将重点讲确保你摄入足够的膳食纤维。之前我提到过使用玻璃或钢制容器，以及反渗透净水和喜马拉雅盐，避免使用海盐。还有一件你可以做的事情是，我也提到过，尽量使用铸铁和陶瓷厨具，而不是不粘锅。
And if you're going to microwave food, making sure that you're doing that on plates or in containers that does not or do not contain plastic of any kind, even if it says microwave safe. The other thing is to sweat. Okay, we vastly underestimate or downgrade the power of sweating. Sweating is an incredible mechanism. Now, I realize that as soon as somebody says sweating is a great way to remove toxins from the body, that a bunch of people out there get really inflamed, pun intended. I'm not saying that.
如果你要用微波炉加热食物，要确保使用不含任何塑料的盘子或容器，即使它们标有微波炉安全标志。另一件需要注意的事情是出汗。我们往往低估了出汗的强大作用。出汗是一种很棒的机制。我知道，一提到出汗是排毒的好方法，就会有人感到不满，我并不是这个意思。
What I am saying is that there are a number of different ways for foreign products to leave the body, including urine feces, but including sweat. Okay, so I'm not saying that's going to detox you completely. That's not what I'm saying. Okay, I don't fall into that camp. However, there are a number of beneficial aspects to sweating. And also, there are a number of beneficial aspects to doing the things that make you sweat.
我想说的是，体内的异物可以通过多种方式排出，包括尿液、粪便，当然也包括汗液。不过，我并不是说这会完全给你解毒，我并不属于那种认为出汗能彻底排毒的人。然而，出汗确实有很多好处，而且做那些能让你出汗的事情也有很多益处。
So I've done entire episodes about deliberate heat exposure. So things like sauna done anywhere from once a week to four times a week. Pretty impressive data in terms of reducing all cause mortality, improving cardiovascular function. It's also for most people pretty pleasant to sit in a sauna. If you don't have access to a sauna, taking a hot bath, not so hot that you burn yourself, but a hot bath that also will activate some of these same pathways.
我已经做了整集关于有意热暴露的节目。比如使用桑拿，一周进行一次到四次。关于降低全因死亡率、改善心血管功能的数据相当令人印象深刻。对于大多数人来说，坐在桑拿房里也是一种很愉快的体验。如果你无法使用桑拿，洗热水澡也是一种选择，不过水温不要过高以免烫伤，这也能激活某些相同的路径。
Things like hot yoga, things like going out for a run in a hoodie. Trying to get your body to sweat pretty robustly at least once a week is a good idea for all sorts of reasons. Also just your ability to thermal regulate. By the way, for those of you that don't sweat much, sweating is actually something that you can get better at. That's right. You can get better at sweating by what? By sweating, by exposing yourself in safe ways to heat. And I talk about that in the deliberate heat exposure episode.
像热瑜伽，或者穿着连帽衫出去跑步这样的活动。每周至少让身体充分出汗一次是个好主意，有很多好处。其中之一就是提高你调节体温的能力。顺便说一下，对于那些不太容易出汗的人，出汗其实是能逐渐改善的。没错，你可以通过什么方式改善出汗呢？就是通过出汗，通过安全地接触热环境来实现。在我讲解如何有意接触高温的那集节目中，我对此进行了讨论。
We also have a newsletter on deliberate heat exposure. I'll put links to those in the show note captions and those explain safe ways to encourage sweating. Why am I talking about this? Well, sweating may help remove some of the things that are attached to microplastics and nanoplastics that can act as endocrine disruptors. It's very, very unlikely that the microplastics and nanoplastics would actually be removed as whole particles in sweat. I think that's very unlikely, frankly.
我们还有一个关于有意热暴露的通讯。我会把相关链接放在节目备注中，这些链接会解释一些安全的方法来鼓励出汗。为什么我要谈论这个呢？因为出汗可能有助于去除附着在微塑料和纳米塑料上的某些物质，这些物质可能会扰乱内分泌。不过，微塑料和纳米塑料作为完整颗粒通过汗水被排出的可能性非常非常小。坦率地说，我认为这种可能性微乎其微。
What's more likely is that the microplastics and nanoplastics aren't really getting removed from or broken down within our body at all. They're getting lodged into these different tissues, but the stuff that's on them and in them is potentially causing some of the biological harms that we've talked about. And so removing those more robustly is what sweating is about. It's what consuming cruciferous vegetables is about and so on and so forth.
更有可能的是，微塑料和纳米塑料根本没有从我们的身体中被去除或分解。它们会嵌入到各种组织中，而其携带的物质可能会引发一些我们所讨论的生物危害。因此，更有效地去除这些物质就是出汗的目的，这也是为什么建议食用十字花科蔬菜的原因，等等。
So those are a few more to-do's. The other two don'ts, or I should say don'ts, are things like avoiding consumption of packaged food or food that's packaged in plastic. Now, this is tough to do. I love berries, for instance. I love blueberries. I'm what you call a drive-by blueberry eater. If there's blueberries in a bowl, I'll just kind of like sweep them up. I like to buy the fistful. So if there are blueberries on the counter, you're probably not getting very many. I'm getting most of them.
所以，这些是几个待办事项。接下来是两个不该做的事情，准确地说，是不该做的事情，比如避免食用包装好的食物或者用塑料包装的食物。当然，这有点难做到。比如说，我非常喜欢浆果，尤其是蓝莓。我是那种随时吃蓝莓的人。如果碗里有蓝莓，我会忍不住拿一把。我喜欢一次抓一大把吃。所以如果有蓝莓在台面上，你很可能就吃不到多少了，因为大部分都进了我的肚子。
I love blueberries, but I noticed that I was starting to accumulate and of course I recycle those blueberry containers that are those plastic containers. One way that you can avoid plastic packaging is go to farmers markets, bring your own bags, bring your own baskets. I love that the farmers markets, they have those cardboard containers.
我喜欢蓝莓，但我注意到我开始积攒很多蓝莓塑料盒子。 当然，我会回收这些塑料盒子。 有一种方法可以避免使用塑料包装，就是去农贸市场，自己带袋子或篮子。我喜欢的是，农贸市场用的是纸板箱。
Of course, some of you may be shouting, wait, but those are colored green and the coloration is a problem and they have the microfiber with the. true, but probably better than plastic containers that they use now in the grocery store for pretty much. Every fruit and vegetable. So solution is either farmers markets or trying to bring your own bags to the grocery store. I know this is starting to sound kind of hippy-dippy, but these little things make a big difference over time.
当然，你们中有些人可能会说，等等，那些是绿色的，颜色是个问题，并且它们有超细纤维，这确实是事实，但这可能比现在超市用的塑料容器要好，几乎所有的水果和蔬菜都用塑料容器。所以解决方案要么是去农贸市场，要么就是试着自己带袋子去超市。我知道这听起来有点嬉皮士的感觉，但这些小事情随着时间的推移会产生很大的影响。
You're reducing your plastic waste. You're reducing the amount of plastic exposure of the fruits and vegetables you eat. This can correspond to a real difference in the number of microplastics and nano-plastics and the bad stuff that comes with them that you ingest. And again, most of the time these things are going to save you cost as opposed to introduce new costs. The other don'ts that we haven't talked so much about are to reduce the number of clothes that you purchase. I know this might seem like, oh my God, where's this all going? But it turns out that one of the major sources of microplastics and nano-plastics are the microfibers on clothing that come off in washing machines that then get distributed into the oceans through the water that escape into the air. There are a number of ways that you can trap those. There are things like the guppy bag that you can, I love the name, the guppy bag that you can buy at pretty low cost. You can find those easily online that will trap some of that stuff.
你正在减少塑料垃圾，同时减少你吃的水果和蔬菜接触到的塑料。这可以显著减少你摄入的微塑料和纳米塑料，以及随之而来的有害物质。而且，大多数时候，减少塑料还能够为你节省开支，而不是增加新的费用。我们还没有详细讨论的另一个方面是减少购买衣物的数量。虽然这听起来可能让人感到不安，但事实证明，衣物上的微纤维是微塑料和纳米塑料的主要来源之一。这些纤维在洗衣机中脱落，然后通过水排放到大海中并扩散到空气里。有一些方法可以阻止这些微纤维，比如价格不高且易于网购到的「小鱼袋」（Guppy Bag），它可以帮助过滤掉一部分微纤维。
There are filters that you can put within specific washing machines. Some places actually require this now that capture those microfibers. These microfibers, when I first heard about them, I thought, oh goodness, we're really talking about microfibers in clothing. Well, just, I don't know, we're 100% cotton clothing. But then you find out, because I read this book, this scary book, and it was scary, it does kind of bum you out when you start reading this stuff, that when you read a poison like no other, how microplastics corrupted our planet and our bodies, you find out that so much of the waste that exists in landfills is clothing that people have discarded, and there was nothing wrong with that clothing.
有一些过滤器可以安装在特定的洗衣机中。有些地方实际上现在要求使用这种设备来捕获微纤维。当我第一次听说这些微纤维时，我想，天哪，我们真的在讨论衣服中的微纤维吗？好吧，我不知道，我们的衣服是100%棉制的。但后来你会发现，因为我读了一本书，一本令人害怕的书，它确实会给你带来一些不安，书中讲述了微塑料如何污染我们的星球和身体，你会发现垃圾填埋场中存在的大量废弃物其实是人们丢弃的衣服，而这些衣服本身没有任何问题。
The clothing has dies, it has little microfibers, the stuff gets into the environment, gets into the oceans. Here's the simple solution to all this. It turns out that we replace far more clothing than we need to. This is actually a great relief to me because I love few things more in terms of clothing anyway. The feeling of a t-shirt that I've worn many, many times, and it's really, really soft and kind of worn down, that kind of distressed look t-shirt, even though that might be fashionable to some people, to some people, it's not. I love the feeling of a really worn down, soft t-shirt, even the ones that have a little bit of jagged two thing along the corner.
这段话的中文翻译是：
衣物含有染料和微纤维，这些物质会进入环境和海洋。这里有一个简单的解决方案。事实证明，我们更换的衣物远比实际需要的多。这对我来说是个很大的解脱，因为我非常喜欢那种穿过很多次、非常柔软、略显破旧的T恤。有些人可能觉得这种破旧风格很时尚，也有些人不这样认为。我喜欢非常柔软、穿旧的T恤，甚至那些在边角部位稍微有些参差不齐的衣服。
Some people might loathe that. They only want the pristine t-shirt that is super crisp. That's not me. I know I own a few of these black button-down shirts, and indeed, the same ones. I use them over and over again. I do own a fair number of them, but I use the same ones over and over again. I think that's in keeping with this other recommendation, which this book, a poison like no other, said could make a major dent in the amount of microplastics and nanoplastics that are out there in the environment that we end up ingesting, and that the other animals on the planet, who are so very important, end up ingesting and potentially suffering from.
有些人可能会非常厌恶这种做法。他们只想要那种全新的、非常挺括的T恤。但我不是那种人。我知道我有几件这样的黑色纽扣衬衫，其实就是同样的款式。我反复地穿这些衬衫。我确实拥有相当数量的这类衬衫，但我反复使用同样的几件。我觉得这与一本书中的另一个建议是一致的，这本书名为《一种无与伦比的毒药》，书中提到这样的做法可以显著减少我们环境中的微塑料和纳米塑料，而我们以及地球上其他非常重要的动物都会摄入这些微塑料和纳米塑料，进而可能因此而受害。
That's to simply not buy or replace so much of our clothing, but to reuse our clothing. Now, the argument has been made, and they counter it in the book. Well, then you're just going to wash the same clothing over and over. You're going to break down those microfibers and introduce those dyes and things into the ocean, et cetera, into the air. But it turns out that when you reuse the same clothing and wash it over and over again, you actually see a diminishment in the amount of microfibers and the amount of dyes and things that you extract from those clothing over time.
这句话的意思是，我们应该尽量减少购买或更换衣物，而是要多次使用已有的衣物。有人反对这种做法，认为这样会导致衣物反复清洗，使微纤维、染料等释放到海洋和空气中。然而，书中提到，事实上当你多次使用并清洗同一件衣物时，所释放的微纤维和染料等物质会随时间减少。
Now, in some odd way, we're talking about clothing purchases or non-purchases, in this case, on the Huberman Lab podcast. But, in researching this episode, I discovered that these are a major source, if not the major source, of microplastic and nanoplastic particles in the environment, and landfills, ocean, air, et cetera. So, while none of us, I believe, none of us are going to go out there and create a tire that doesn't degrade as quickly as current tires, right? Most of us don't have the capacity to do that. Let's face it, we've got to get around in vehicles. All those tires are breaking down. Not a whole lot we can do about that. We're inhaling all that stuff.
现在，在某种奇怪的方式中，我们正在Huberman Lab播客上谈论购买或不购买衣物的话题。不过在为这一集内容做调研时，我发现这些衣物竟然成为了环境中微塑料和纳米塑料颗粒的主要来源之一，甚至可能是主要来源，包括垃圾填埋场、海洋和空气中等。因此，虽然我们大多数人可能都没有能力去制造一种不容易降解的轮胎，对吧？毕竟，我们总得开车，各种轮胎都在不断磨损。对此，我们也无能为力。而且我们正在吸入这些微小颗粒。
But we can make the decision to use the clothing that we've got for longer periods of time. Is it really necessary to keep buying more and more clothes and replacing the old clothes? Throwing out the old clothes are even donating those old clothes. Who knows? I'm all for donating clothing after you're done with it, but now I have justification for just keeping the t-shirts that I have, making them softer and softer and softer over time. And I should mention that, of course, when you wear clothing that is shedding these microfiber particles, you're ingesting, or rather, you're inhaling more typically, the microfibers and the microplastics and the nanoplastics and all the bad goodies that go with them. As I say that, I think we need to be fair about what that means and what it doesn't mean. I personally just don't see myself going around and looking at labels finding only 100% cotton with no microfiber shedding, no dyes, etc.
我们可以决定将现有的衣服穿更长时间。真的有必要一直买更多新衣服并替换旧衣服吗？扔掉旧衣服或者把它们捐出去，都不一定是最好的选择。我赞成在不需要时捐赠衣服，但现在我有理由保留那些旧T恤，让它们随着时间越来越柔软。我还想提到，当然，当你穿会释放微纤维颗粒的衣服时，你实际上是在吸入这些微纤维、微塑料和纳米塑料，以及所有随之而来的有害物质。当提到这些时，我认为我们需要公平地理解它们的含义和不含义。我个人不太可能满世界去查看标签，只寻找不会释放微纤维、没有染料等的100%全棉衣物。
There are a lot of things that are now introduced to even 100% cotton clothing that make them a little bit more water and stain resistant. It's very, very difficult to find such sources of clothing. I know they're out there, but they're very difficult to find, and they're quite costly in many cases. If you happen to know of some true low-cost versions of those things, please put those in the comment section on YouTube, but I think we have to be realistic here. Plastics were introduced in the 1950s. They are everywhere. They are in our clothing. They're in tires. They're in medical devices. They're just everywhere. The point of this discussion today is not to try and eliminate plastics. I don't think that's reasonable. I don't even think that would be useful. Relative to the incredibly powerful use of plastics in just about every industry, there's always a trade-off with these sorts of things. I acknowledge that.
现在即使是100%纯棉的衣服也加入了很多东西，使它们具有一定的防水和防污性能。要找到这样的衣源非常困难。我知道这样的衣服存在，但是很难找到，而且在很多情况下价格不菲。如果你知道一些真正低成本的产品，请在YouTube的评论区告诉我，但我觉得我们需要现实一点。塑料在上世纪50年代被引入，如今无处不在。我们的衣服、轮胎和医疗设备里都有塑料。今天讨论的重点不是要消除塑料，我觉得那不现实，甚至可能没什么用。相对来说，塑料在几乎每个行业都有着极其重要的用途，这总是有利有弊的。我对此表示理解。
What I'm talking about is trying to limit your exposure and trying to buffer yourself against this bioaccumulation in ways that can protect your endocrine system, protect your brain, protect your cardiovascular system, protect your liver, protect the organs and tissue systems of your body so that you can thrive as much as possible. There are some other not to-dos or things to avoid. Microwave popcorn turns out to be a major source of these things. Basically, any bag or container can bag or plastic that has a lining that prevents oily stuff from staining it and getting through, such as microwave popcorn. Very likely is a source, or I should say a rich source of microplastics, nanoplastics and endocrine disruptors. Does that mean that if you have some microwave popcorn every once in a while, that's going to screw up your estrogen or testosterone system and make you infertile? No, I don't believe that. These things are all a matter of dosage, exposure over time, and so on.
我在说的是尝试限制你的暴露，并通过一些方法保护自己免受生物累积的影响，以保护你的内分泌系统、大脑、心血管系统、肝脏以及全身的器官和组织系统，让你尽可能地健康。有一些需要避免的事情。其中，微波爆米花可能是这些有害物质的重要来源之一。基本上，任何有内层以防止油渍渗透的袋子或容器，例如微波爆米花袋，通常会是微塑料、纳米塑料和内分泌干扰物的丰富来源。这是否意味着，偶尔吃一些微波爆米花就会影响你的雌激素或睾丸激素系统，并导致不孕不育呢？我不这么认为。这些问题取决于剂量、时间长短等。
Toothpaste and plastic tubing, another rich source of microplastics, nanoplastics that people ingest, of course, because you're putting it in your mouth. When I did the oral health episode, I talked about some tooth tablets. I've become quite fond of these. I have no financial relationship to the company that makes these, but these are tooth tablets that include something called hydroxyapatite, which is great for the remineralization of teeth, because it turns out your teeth can fill in little cavities that start to fall. It's also great for travel, because first of all, these things come in a glass jar, so no plastic. You take the tooth tablets, you just chew them up, and then you brush your teeth. It's great, because you don't have to worry about how many ounces is going through the screening process at the airport, because it's not a liquid, it's not a paste. It's a tablet, they're super convenient. I love those.
牙膏和塑料管是微塑料和纳米塑料的又一丰富来源，而人们自然会摄入这些塑料，因为你是把它放入口中。在我做口腔健康专题时，我曾提到一些牙片。我对这些牙片变得非常喜欢。虽然我与生产这些产品的公司没有任何经济关系，但这些牙片中含有一种叫做羟基磷灰石的成分，这对牙齿的再矿化非常有益。因为事实证明，你的牙齿可以填补开始形成的小蛀牙。此外，它们非常适合旅行。首先，这些东西装在玻璃瓶里，所以没有塑料。使用时你只需将牙片嚼碎，然后刷牙即可。它非常方便，因为你无需担心在机场安检时有多少液体或膏状物通过，因为牙片不是液体或膏状物，而是片剂，非常便捷。我非常喜欢这些牙片。
We'll probably link to those in the show note captions, even though I have no relationship to the company. I'm just a big fan of that sort of thing, the convenience and the fact that it's housed in glass. But as I say all this stuff, avoiding drinking out of plastic, don't turn over your clothing so much. Wash your clothes, but don't purchase and throw away clothing too much, or more than is necessary. Avoiding sea salt, these kinds of things. These are all just choices for you in the buffet of options of ways to reduce your microplastic, nanoplastic ingestion and exposure, and the bioaccumulation of those things over time, and to increase, in the case of things like sulforaphane and sweating, etc. and to increase the detoxification and removal of some of the more harmful products attached to or within these microplastics and nanoplastics. I certainly don't expect anyone, including myself, to start living a life free of microplastics and nanoplastics. To do that, you'd probably have to leave planet Earth. I know certain people are developing plans to enable us to do that, even if we're not astronauts.
我们可能会在节目备注中链接那些内容，虽然我与公司没有任何关系。我只是非常喜欢这样的东西，它们的方便性以及玻璃材质的包装。不过，当我说到这些时，像避免使用塑料容器饮水、不要过于频繁地置换衣物、洗衣服时不需要购买和丢弃过多衣物、避免海盐等等，这些都是你可以选择的方式，以减少摄入和接触微塑料和纳米塑料，并减少这些东西在体内的长期累积。此外，通过摄取像萝卜硫素这样的成分，以及出汗等方法，可以增加排毒并去除一些和微塑料及纳米塑料结合的有害物质。我当然不指望任何人，包括我自己，能够完全过上没有微塑料和纳米塑料的生活。要做到这一点，你可能需要离开地球。我知道有些人正在研究方案，使我们即使不是宇航员也可以做到这一点。
And frankly, when you get out to Mars or you get it into outer space, those microplastics and nanoplastics based on everything I've learned and how incredibly sneaky, small and pervasive they are, well, they're probably in outer space as well. Now, the final thing I want to touch on is the potential role of microplastics, nanoplastics, BPAS, BPSs, and forever chemicals on the developing brain.
坦率地说，根据我所了解到的一切，无论是在火星上还是在外太空，那些微塑料和纳米塑料因为它们极其微小、隐蔽且无处不在的特性，可能也存在于外太空中。最后，我想谈谈微塑料、纳米塑料、BPAs、BPSs和永久性化学物质对发育中大脑的潜在影响。
This is an area that I'm very familiar with because much of my career I've focused on brain development, neural development, and one can find a lot of papers out there about the potential neuro toxicity of micro and nanoplastics. Certainly, the established neurotoxicity of microplastics and nanoplastics in animal models and the potential neurotoxicity of those things in human tissues.
这是一个我非常熟悉的领域，因为我职业生涯的大部分时间都专注于大脑和神经发育。可以找到许多关于微塑料和纳米塑料对神经潜在毒性的研究论文。毫无疑问，动物模型已经证实了微塑料和纳米塑料的神经毒性，并且这些物质在人体组织中也可能具有神经毒性。
Now, of course, because this animal literature and some correlative human literature have been out there for a while, the media and some people in particular have become concerned about and have mentioned the potential role of microplastics, nanoplastics, and the bad goodies that attach to them or come from them. And potentially causing neurodevelopmental disorders such as autism and ADHD.
当然，由于有关动物和一些相关人类的研究文献已经存在了一段时间，媒体和一些人开始关注并提到微塑料、纳米塑料及其附着物或来源可能导致的问题。这些问题可能会引发神经发育障碍，例如自闭症和多动症。
I want to be very clear. I went into this literature. I read this review. It's a quite nice review. The plastic brain, neurotoxicity of micro and nanoplastics, and sure, there's a lot of animal literature showing, for instance, that there's a disruption in certain enzymatic pathways within neurons. In particular, and this is the one that intrigues me the most, a disruption in what's called acetylcholine esterase. Acetylcholine is a neuromodulator involved in neuroplasticity in attention, among other things, levels of alertness, a number of things, including control of the so-called neuromuscular junctions that allow for us to move our limbs.
我想明确表达我的意思。我深入研究了这方面的文献，阅读了一篇很不错的综述文章，名为《塑料大脑：微塑料和纳米塑料的神经毒性》。确实，有大量动物研究表明，这些塑料会干扰神经元内某些酶的代谢途径。其中最让我感兴趣的是，它会干扰被称为乙酰胆碱酯酶的酶。乙酰胆碱是一种影响神经可塑性、注意力、警觉水平等的神经调节剂，还包括控制所谓的神经肌肉接头，这些接头让我们能够移动四肢。
Acetylcholine esterase is involved in the degradation, the breakdown of acetylcholine in the synapse. So, neurons release acetylcholine into the synapse, where it can have an effect on muscle or it can have an effect on other neurons, if we're talking about within the brain. And indeed, there's a fair amount of evidence showing that microplastics and nanoplastics are correlated with reductions in or just changes in acetylcholine esterase activity.
乙酰胆碱酯酶参与乙酰胆碱在突触中的降解和分解。神经元会释放乙酰胆碱到突触中，在这里它可以对肌肉或大脑中的其他神经元产生影响。确实，有相当多的证据显示，微塑料和纳米塑料与乙酰胆碱酯酶活性的降低或变化有相关性。
Now, it is true that where acetylcholine is released in the brain, it can impinge on dopamine circuits that are involved in reward pathways and movement. But I want to be clear. People have taken some of those findings, translated them to the correlate of data in humans, and have started to link the presence of microplastics and nanoplastics in their words, not mine, in their words, to neurodevelopmental disorders, such as autism and ADHD. And while there is some evidence that some of the behavioral components, or cognitive components of autism and ADHD, may increase in line with increases in microplastic or nanoplastic exposure, the data there are still, in my opinion, very, very weak.
现在，的确在大脑中释放乙酰胆碱的地方，它可能影响那些与奖励机制和运动相关的多巴胺通路。但我要明确一点。有些人将这些研究结果与人类数据进行关联，并开始将微塑料和纳米塑料的存在（这是他们的话，不是我的）与神经发育障碍，如自闭症和多动症联系起来。尽管有一些证据表明，在微塑料或纳米塑料暴露增加的情况下，自闭症和多动症的一些行为或认知特征可能会增加，但我认为这些数据仍然非常薄弱。
So in my opinion, it's far too early to conclude that microplastics and nanoplastics have any role and certainly not a causal role in the development of autism or ADHD or other neurodevelopmental disorders. That said, the presence of microplastics and nanoplastics in placenta, and in that first stool from babies, which shows us that those microplastics and nanoplastics are getting into the developing fetus.
在我看来，现在下结论说微塑料和纳米塑料在自闭症、注意力缺陷多动障碍（ADHD）或其他神经发育障碍的发展中起到任何作用，尤其是因果作用，实在为时过早。不过，我们已经在胎盘以及新生儿的第一次粪便中发现了微塑料和纳米塑料，这表明这些微小颗粒确实进入了发育中的胎儿体内。
Well, that does, I think, raise level of concern. And it certainly should motivate pregnant women, as well as people who have newborn kids or are going to have kids to look around their home environment. Think about the things they're putting into their body or the vessels they're using to ingest liquids, to ingest foods, and to start limiting microplastic and nanoplastic exposure, certainly during, but also perhaps before pregnancy and after pregnancy when one is breastfeeding.
我认为，这确实引起了关注。这肯定应该促使孕妇，以及有新生儿或计划生育的人，去检查他们的家庭环境。思考一下他们摄入的食物和饮料，以及使用的容器，开始减少微塑料和纳米塑料的接触。尤其是在怀孕期间，但也可能是在怀孕前和哺乳后。
So the point here is that we can't draw a direct relationship between microplastics and nanoplastics and neurodevelopmental disorders. I don't think it would be appropriate at all to do that. However, given that microplastics and nanoplastics have these issues, both from their own breakdown, their presence, right? Their own structural presence can be a problem. The chemicals within them can be a problem. The chemicals that attach to them can be a problem potentially.
这里的意思是，我们不能直接把微塑料和纳米塑料与神经发育障碍联系起来。我认为这样做并不合适。然而，考虑到微塑料和纳米塑料本身存在的问题——无论是它们自身的分解，还是它们的存在对环境的影响。它们自己的结构可能是个问题，内部的化学物质可能是个问题，附着在它们上的化学物质也可能是个潜在问题。
I think learning to limit our exposure throughout our lifespan, learning to reduce the bryocumulation through detoxification and excretion pathways using the various approaches that we talked about. And certainly to pay extra attention to those things around the time of, meaning before, during, and after pregnancy is especially important because we just don't know all the things that these chemicals and these plastics are doing, but none of them seem to be very good, at least not in terms of the ways that they impact our brain and bodily tissues.
我认为学习在我们一生中限制接触有害物质，学习通过排毒和排泄途径减少生物累积是很重要的。我们之前谈到过各种方法。此外，特别关注怀孕前、中、后这些时间段尤其重要，因为我们对这些化学物质和塑料的影响并不了解全面，但已知它们对大脑和身体组织的影响似乎都不太好。
Okay, so today we've talked a lot about microplastics, what they are, where they're found, how they get into our body, where they get lodged within our body, what they potentially do in our body, none of which is good. Some might be innocuous, some might be bad, none of which, at least as far as I know, is good. And some ways, both through some to-dos and some to-avoids, that we can increase our excretion or our breakdown and removal of the bad stuff on and in microplastics and nanoplastics. And I realized that even though we covered a lot of things, we also just scratched the surface.
好的，今天我们讨论了很多关于微塑料的话题，比如它们是什么，它们在哪里被发现，它们怎样进入我们的身体，以及它们在体内可能会造成的影响，所有这些都不是好事。有些可能无害，有些可能有害，但至少据我所知，没有一个是好的。另外，我们还谈到了一些方法，包括要做的事情和要避免的事情，以帮助我们增加排出或分解、去除微塑料和纳米塑料上的有害物质。我意识到，尽管我们已经讨论了很多内容，但实际上仍然只触及到了表面。
For instance, we know that receipts are rich sources of BPAs. Okay, so if you are somebody who handles receipts a lot for your job, probably best to use nitro gloves. Okay, not latex gloves, but nitro gloves. Those are going to protect your hands. If you're somebody who purchases things, maybe just say, no thanks, I'll take the electronic receipt or no receipt. However, we need to be reasonable here as well. Does this mean that if you touch a receipt that you're going to screw up your testosterone or estrogen? No. But you probably don't want to be rubbing those receipts, and it's very clear that if you use sunscreen or lotions of any kind on your hands, you handle receipts, it can increase the access of those BPAs to your bloodstream.
比如，我们知道收据是富含双酚A (BPAs) 的来源。所以，如果你的工作需要频繁接触收据，最好使用丁腈手套。注意，不是乳胶手套，而是丁腈手套，这样可以保护你的手。如果你只是购物时可能接触到收据，可以选择说“不用谢，我要电子收据”或者“不要收据”。不过，我们也需要理性看待这件事。这并不意味着只要你碰了收据就会影响你的睾酮或雌激素。但你可能不应该反复摩擦收据。而且很明显，如果你的手上用了防晒霜或任何护肤品，再去触碰收据，会增加这些双酚A进入血液的可能性。
And if you're somebody who handles receipts a lot, well then, probably best to use those nitro gloves. The point here is that there are a lot of different sources of these BPAs, BPSs, PFAS, so-called forever chemicals, microplastics, nanoplastics. I also would just encourage you to do your research. Look at the cans that you drink from. Ensure that they don't include BPAs. Look at the different things that you cook within your kitchen. Try and cook from cast iron or ceramic, and if you don't, look at the other pans and cans and things in your environment and see what your likely exposure to these BPAs, BPSs, and forever chemicals is, and make choices accordingly.
如果你经常处理收据，那么最好使用那些硝基手套。这里的重点是，有很多不同来源的BPA、BPS、PFAS等所谓的“永久化学物质”、微塑料和纳米塑料。我建议你做一些研究，比如看看你喝的饮料罐，确保它们不含BPA。检查一下你在厨房里使用的烹饪器具，尽量使用铸铁或陶瓷材料。如果不能，也请看看你身边的锅、罐等物品，了解自己可能接触到的BPA、BPS和永久化学物质，进而做出相应的选择。
That's what today's episode, and frankly, this podcast is about, it's about you being informed and making the best choices for your mental health and physical health. If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel. That's a terrific zero-cost way to support us. In addition, please subscribe to the podcast on both Spotify and Apple, and on both Spotify and Apple, you can leave us up to a five-star review. Please check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast.
这就是今天这一集的主题，实际上也是整个播客的宗旨——为的是让你了解更多信息，让你能为自己的心理健康和身体健康做出最佳选择。如果你从这个播客中学到了东西或者觉得有趣，请订阅我们的YouTube频道。这是支持我们的零成本好方法。另外，请在Spotify和Apple上订阅我们的播客，并给我们留下最高五颗星的评价。此外，请关注在本集开头和过程中提到的赞助商。这是支持这个播客的最佳方式。
If you have questions for me or comments about the podcast, or guests or topics that you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube. I do read all the comments. For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an operating manual for the human body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience. It covers protocols for everything from sleep to exercise to stress control protocols related to focus and motivation. Of course, I provide the scientific substantiation for the protocols that are included.
如果您有关于我的播客的问题或评论，或者想让我在Huberman Lab播客中考虑的嘉宾或主题，请在YouTube的评论区留言。我会阅读所有评论。对于那些还不知道的人，我即将出版一本新书。这是我的第一本书，书名叫《协议：人体操作手册》。这本书我已经写了五年多，基于超过30年的研究和经验。书中涉及从睡眠、锻炼到压力控制等各种协议，与专注和动力相关的策略也有详细阐述。当然，我也提供了书中所述协议的科学依据。
The book is now available by Presale at ProtocolsBook.com. There you can find links to various vendors. You can pick the one that you like best. Again, the book is called Protocols, an operating manual for the human body. If you're not already following me on social media, I am Huberman Lab on all social media platforms. So that's Instagram, X, formerly known as Twitter, Threads, Facebook, and LinkedIn. And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.
这本书现在可以在ProtocolsBook.com进行预售购买。在网站上，您可以找到多个供应商的链接，选择您最喜欢的供应商。书名是《Protocols：人体操作手册》。如果您还没有关注我的社交媒体账号，我在所有社交媒体平台上的用户名都是Huberman Lab，包括Instagram、X（即之前的Twitter）、Threads、Facebook 和 LinkedIn。在这些平台上，我会讨论科学和与科学相关的工具，其中一些内容与Huberman Lab播客的内容有重叠，但也有很多是独立于播客内容的。
Again, that's Huberman Lab on all social media channels. If you haven't already subscribed to our Neural Network newsletter, our Neural Network newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as protocols in the form of brief one to three-page PDFs. Those protocol PDFs are on things like neuroplasticity and learning, optimizing dopamine, improving your sleep, deliberate cold exposure, deliberate heat exposure. We have a foundational fitness protocol that describes a template routine that includes cardiovascular training and resistance training with sets and reps, all backed by science, and all of which, again, is completely zero cost.
再次强调，Huberman Lab 在所有社交媒体平台上都可以找到。如果您还没有订阅我们的《Neural Network》新闻简报，那么现在可以订阅。这是一份完全免费的月度新闻简报，其中包括播客总结以及一些简短的协议PDF（只有一到三页）。这些协议PDF涵盖的话题包括神经可塑性和学习、优化多巴胺、改善睡眠、刻意的冷暴露和热暴露等。我们还有一个基础健身协议，描述了一个包含心血管训练和阻力训练的模板锻炼方案，设定了组数和次数，所有这些都是有科学依据的，并且完全免费。
To subscribe, simply go to HubermanLab.com, go to the menu tab up in the upper right corner, scroll down a newsletter, and provide your email. And I should emphasize that we do not share your email with anybody.
要订阅，只需访问HubermanLab.com，点击右上角的菜单选项，向下滚动找到新闻简讯，然后输入您的电子邮件地址。我需要强调的是，我们不会与任何人分享您的电子邮件。
Thank you once again for joining me for today's discussion, all about microplastics and nano-plastics.
再次感谢大家参加今天关于微塑料和纳米塑料的讨论。
And last, but certainly not least, thank you for your interest in science.
最后，最重要的是，感谢你对科学的兴趣。