Using Caffeine to Optimize Mental & Physical Performance | Huberman Lab Podcast 101

发布时间 2022-12-05 13:00:31 来源

**翻译：** 安德鲁·休伯曼博士就咖啡因展开了一场全面的讨论，涵盖了其作用机制、益处、以及在精神和身体表现方面的实际应用，同时也涉及了潜在的负面影响。他首先强调了咖啡因的广泛消费以及它经常被忽视的强大强化作用，这种作用不仅影响警觉性，还影响着人们对食物、饮料和相关环境的偏好。休伯曼解释说，咖啡因通过多种途径发挥作用。首先，它作为一种强化剂，由于其细微的、潜意识的积极作用，促使消费者再次消费含咖啡因的食物和饮料。其次，咖啡因能提升前脑中的多巴胺和乙酰胆碱，从而增强认知功能，如清晰度和适应性。第三，它增加了奖励通路中多巴胺受体的数量和效力，使得愉快的体验感觉更加美好。最后，咖啡因作为腺苷拮抗剂，阻断了腺苷的催眠作用。他强调，腺苷的积累在一天中是不可避免的，咖啡因主要通过阻断腺苷的功能，而不是消除腺苷。为了优化咖啡因的使用，休伯曼建议在醒来后90-120分钟再摄入咖啡因。这种策略让皮质醇水平在明亮光照的帮助下自然达到峰值，从而清除残留的腺苷，与稍后摄入的咖啡因产生协同效应。如果必须提早摄入咖啡因，建议将剂量分次服用。休伯曼驳斥了关于咖啡因的常见误解，澄清说，如果钙摄入量充足，咖啡因不会导致骨质疏松，并且对睾酮和雌激素等性激素的影响并不一致。它可能会提高性激素结合球蛋白（SHBG）的水平，从而可能降低游离激素的水平，但这种影响在推荐剂量下是微小的。经常摄入咖啡因与抑郁症状呈负相关，在改善情绪方面显示出巨大的潜力。在讨论咖啡因与表现的关系时，休伯曼指出，它可以缩短反应时间并提高协调性。然而，通过一段时期的戒断，这些益处会被放大，从而增强咖啡因的促进表现效果。他提倡进行五天的咖啡因戒断，然后进行一项表现挑战，以获得最大效果；或者，对于限制较少的方法，在精神或身体挑战前的几周内减少或暂停咖啡因摄入。他还强调，女性无论处于月经周期的哪个阶段，都能看到表现的提升。休伯曼探讨了学习后咖啡因的益处，解释说，学习后咖啡因引起的肾上腺素和多巴胺激增可以改善记忆编码。这是基于神经化学的主题：当我们经历儿茶酚胺的增加时，大脑的记忆系统会以一种试图捕捉信息和感知的方式开启，这些信息和感知是我们刚刚接触到儿茶酚胺增加之前所经历的。他将此与“小睡咖啡（nappuccino）”的趋势进行对比，警告不要在一天晚些时候摄入咖啡因，并强调了小睡或非睡眠深度休息（NSDR）的自然恢复效果。他提到，锻炼能够让你进一步受益于咖啡因带来的多巴胺水平的提升，因此，这是一种极好的方式来强化锻炼，因为你找到了一种方法让锻炼本身，以及之后的活动更加令人愉快。该播客强调了平衡咖啡因摄入和高质量睡眠的重要性，以充分获得其益处。休伯曼强调了咖啡因的神经保护作用，它在提高注意力和警觉性方面的作用，以及它在缓解头痛和哮喘方面的效用。一个中心主题是，咖啡因是一种强大的强化剂，它影响着人们对食物、活动和体验的偏好，并且可以被战略性地用于培养理想的习惯或打破不良的习惯。最后，休伯曼强调了咖啡因的迷人和强大之处，并提供了实用的指导，以最大限度地发挥其益处，同时尽量减少潜在的缺点。

Dr. Andrew Huberman delivers a comprehensive discussion about caffeine, covering its mechanisms, benefits, and practical uses for mental and physical performance, as well as potential downsides. He begins by highlighting caffeine's widespread consumption and its often overlooked role as a powerful reinforcer, impacting not just alertness but also preferences for foods, drinks, and associated environments. Huberman explains that caffeine works through multiple pathways. First, it serves as a reinforcing agent, making consumers return to caffeinated foods and drinks due to their slight, subconscious positive effects. Secondly, caffeine boosts dopamine and acetylcholine in the forebrain, enhancing cognitive functions like clarity and adaptability. Thirdly, it increases the number and efficacy of dopamine receptors in the reward pathways, making pleasurable experiences feel even better. Lastly, caffeine acts as an adenosine antagonist, blocking adenosine's sleep-inducing effects. He emphasizes that adenosine accumulation is unavoidable throughout the day, and caffeine primarily blocks its function rather than eliminating it. To optimize caffeine usage, Huberman suggests delaying caffeine intake for 90-120 minutes after waking. This strategy allows cortisol levels to peak naturally with the aid of bright light exposure, which clears residual adenosine, creating a synergistic effect with caffeine later. If early caffeine intake is necessary, dividing the dose is recommended. Huberman addresses common myths about caffeine, clarifying that it doesn't cause osteoporosis if calcium intake is sufficient and has inconsistent effects on sex hormones like testosterone and estrogen. It may elevate sex hormone-binding globulin (SHBG), potentially reducing free hormone levels, but the effect is minor at recommended dosages. Regular caffeine intake, inversely related to depressive symptoms, shows great promise in improving mood. Discussing caffeine and performance, Huberman notes that it reduces reaction time and improves coordination. However, the benefits are amplified with periods of abstinence, increasing caffeine's pro-performance effects. He advocates for a five-day caffeine abstinence followed by a performance challenge for maximum impact or, for a less restrictive approach, reducing or pausing caffeine intake in the weeks preceding a mental or physical challenge. He also highlighted that women see performance improvements regardless of menstrual cycle phase. Huberman explores the benefits of caffeine after learning, explaining that a caffeine-induced spike in adrenaline and dopamine after studying improves memory encoding. This is based on neurochemical themes: When we experience an increase in catacholamines, the memory systems of the brain flip on in a way that tries to capture the information and perceptions, the experiences that we were exposed to just prior to that increase in catacholamines. He contrasts this with the "nappuccino" trend, cautioning against late-day caffeine consumption and emphasizing the natural restorative effects of naps or non-sleep deep rest (NSDR). He mentions that exercising will allow you to further benefit from caffeine's increase in dopamine levels, so it is a great way to reinforce exercise because you find a way to make the session itself, and the activities afterwards more enjoyable. The podcast underscores the importance of balancing caffeine consumption with high-quality sleep to fully reap its benefits. Huberman highlights caffeine's neuroprotective effects, its role in increasing focus and alertness, its utility in alleviating headaches and asthma. A central theme is that caffeine is a potent reinforcer, influencing preferences for foods, activities, and experiences, and can be strategically used to promote desirable habits or break unwanted ones. In closing, Huberman emphasizes the fascinating and powerful nature of caffeine, offering practical guidance for maximizing its benefits while minimizing potential drawbacks.

摘要

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. #HubermanLab #Caffeine #Science Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://www.eightsleep.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Social & Website Instagram: https://www.instagram.com/hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Articles Anti-diabetic effects of GLP1 analogs are mediated by thermogenic interleukin-6 signaling in adipocytes: https://bit.ly/3Vy58Mi Caffeine in Floral Nectar Enhances a Pollinator's Memory of Reward: https://bit.ly/3XZ7Yf9 Consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men: https://bit.ly/3Y94kPZ Inverse association between caffeine intake and depressive symptoms in US adults: data from National Health and Nutrition Examination Survey (NHANES) 2005-2006: https://bit.ly/3XVB7I1 Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels: https://bit.ly/3iAS5eH Time course of tolerance to the performance benefits of caffeine: https://bit.ly/3F4kGjN Caffeine consumption and menstrual function: https://bit.ly/3F1pBlM Ergogenic effects of caffeine on peak aerobic cycling power during the menstrual cycle: https://bit.ly/3B819xX Consolidating Memories: https://bit.ly/3UEudUQ Blood dopamine level enhanced by caffeine in men after treadmill running: https://bit.ly/3HrqKpJ The neuroprotective effects of caffeine in neurodegenerative diseases: https://bit.ly/3Ha3kER Timestamps 00:00:00 Caffeine 00:02:58 Tool: GLP-1, Yerba Mate, Satiety & Weight Loss 00:11:06 Levels, Eight Sleep, ROKA, Momentous Supplements 00:15:23 Caffeine Benefits for Mental & Physical Performance 00:20:23 Caffeine in Nature & Positive Reinforcement 00:26:44 Caffeine Effects on Brain; Reward Pathways 00:29:55 Caffeine as a Reinforcing Agent 00:36:47 AG1 (Athletic Greens) 00:38:01 Caffeine, Adenosine & Reduced Sleepiness 00:45:16 Tool: Caffeine Dosage, Caffeine Adapted 00:53:44 Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep 01:04:46 Morning Exercise & Residual Caffeine Effects 01:07:56 Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use 01:13:00 Theanine: Effects & Dosage 01:18:41 InsideTracker 01:19:45 Other Effects: Osteoporosis, Hormone Levels, Depression 01:27:41 Afternoon Caffeine & Sleep 01:31:45 Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence 01:46:04 Caffeine, Performance & Menstrual Cycle 01:47:27 Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure 01:54:08 Caffeine & Naps 01:56:34 Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement 02:01:55 Dopamine Stacking 02:06:04 Scheduling Caffeine to Maximize Its Effects 02:08:33 Pro-Health Effects of Caffeine 02:13:38 Tool: Sugar Cravings & Reinforcing Effects of Caffeine 02:20:17 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

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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 caffeine. Caffeine is one of the most widely used substances on the planet. Estimates are that more than 90% of adults and as many as 50% of kids that is adolescents and teenagers use caffeine on a daily basis. Caffeine is an amazing molecule. Most people are familiar with caffeine's ability to increase alertness and to reduce our feelings of sleepiness and fatigue and indeed it does that. But what most people are not aware of is that caffeine acts as a strong reinforcer. What I mean by reinforcer is that when caffeine is present in a drink or food and yes indeed caffeine is present in many foods even unbeknownst to us.

欢迎收听Huberman Lab播客，在这里我们讨论科学以及基于科学的日常生活工具。我是Andrew Huberman，斯坦福医学院的神经生物学和眼科学教授。今天我们要讨论的是咖啡因。咖啡因是地球上使用最广泛的物质之一。据估计，超过90%的成年人和多达50%的孩子，包括青少年和少年，每天都摄入咖啡因。咖啡因是一种神奇的分子。大多数人都知道咖啡因能提高警觉性，减少困倦和疲劳的感觉，确实如此。但很少有人知道的是，咖啡因还能作为一种强力的强化物。所谓强化物，意思是当饮品或食物中含有咖啡因——没错，很多食物中确实含有咖啡因，即使我们对此并不知情。

When it's present in drinks and foods we actively come to like those foods and drinks more than if caffeine were not contained in those foods and drinks. So it reinforces our liking of particular foods and drinks and indeed it even reinforces our liking of the containers they are consumed from and the company we keep when we consume foods and drinks that contain caffeine. That is caffeine is not just a stimulant. Caffeine is a reinforcer and it's a reinforcer that plays an active role in almost everybody's daily life. We can say that with confidence because as I mentioned a moment ago more than 90% of people are consuming caffeine and most people think that they consume caffeine because it makes them feel more alert.

当咖啡因存在于饮料和食物中时，我们会更喜欢这些含有咖啡因的饮料和食物。咖啡因不仅提高了我们对特定食物和饮料的喜爱程度，甚至也增强了我们对装这些饮料的容器以及和我们一起享用这些食物和饮料的人的喜爱程度。因此，咖啡因不仅仅是一个刺激物，它更是一个增强剂，在几乎每个人的日常生活中发挥着积极的作用。我们可以自信地说这一点，因为正如我刚才提到的，超过90%的人在消费咖啡因，而且大多数人认为他们消费咖啡因是因为它让他们感到更清醒。

But there are many reasons why you're consuming caffeine and I'm not going to tell you that consuming caffeine is necessarily bad. In fact today I'm going to tell you about many of the positive health benefits of caffeine including neuro protective effects. Anti-depressive effects and certainly performance enhancing effects both for mental performance and for physical performance. Now that said there are certain situations in which you want to avoid caffeine and there are certain people who might opt to avoid caffeine. That's especially the case when one thinks about caffeine not just as a stimulant but as a reinforcer.

但你摄入咖啡因有很多原因，我不会告诉你摄入咖啡因一定是不好的。事实上，今天我要告诉你咖啡因对健康的许多积极影响，包括神经保护作用、抗抑郁作用，当然还有对心理和身体表现的提升作用。不过，也确实存在一些情况下你应该避免摄入咖啡因，还有一些人可能选择不摄入咖啡因。特别是当你不仅把咖啡因视为一种刺激物，还视为一种强化物时，这一点尤为重要。

In fact caffeine is such a strong reinforcer that if even tiny amounts of caffeine are present in certain foods and drinks you will very quickly come to prefer those foods and drinks over other choices which can be a good thing or a bad thing depending on what sorts of food and drink choices you're trying to make. So today I'm going to inform you about how caffeine works at a mechanistic level. I promise to do that with a minimum of nomenclature and such that even if you don't have a background in biology you will be able to digest that information easily. And then I'll tell you how to use caffeine to your advantage or conversely how to avoid caffeine at certain times to your advantage.

事实上，咖啡因是一种非常强的增强剂。即使某些食物和饮料中只含有微量的咖啡因，你也会很快开始更喜欢这些食物和饮料，而不是其他选择。这可能是好事，也可能是坏事，具体取决于你想做什么样的食物和饮料选择。所以今天，我将向你介绍咖啡因在机制层面上是如何起作用的。我承诺尽量少用术语，即使你没有生物学背景也能轻松理解这些信息。然后，我会告诉你如何利用咖啡因对你有利，或者相反，如何在某些时候避开咖啡因以对你有利。

So today's episode will focus both on mechanisms and tools that is the use and leverage of caffeine to improve mental health, physical health and performance. Before we go any further into today's discussion I want to tell you about some recent results about a molecule that's found in certain caffeinated beverages and that has been proven to be very useful for both weight loss, mental performance and controlling blood sugar levels. And that's GLP1 or Glucagon-like peptide one. Glucagon-like peptide one is found in the brain and body. It acts both on the brain and body. It does many different things but one of its primary effects it's been discovered is to reduce hunger and it does that two ways.

今天的节目将重点讨论机制和工具，也就是利用和杠杆作用于咖啡因来改善心理健康、身体健康和表现。在深入探讨今天的话题之前，我想先告诉你一个关于某种分子的新发现结果。这种分子存在于某些含咖啡因的饮料中，并已被证明对减肥、提升心理表现和控制血糖水平非常有用。这个分子就是GLP1，或称为胰高血糖素样肽-1。胰高血糖素样肽-1存在于大脑和身体中，对两者都有作用。它的功能多种多样，但其中一个主要作用是降低饥饿感，它是通过两种方式来实现的。

It does that by activating certain neurons in your hypothalamus so that's a brain region that controls hunger and satiety. It makes us feel full at the level of the brain so it makes us feel sated that is and it actually makes us feel full. Turns out that GLP1 acts on certain receptors in the gut to make us feel as if we've ingested enough food. It doesn't necessarily make us feel as if our gut is distended but it makes us feel full. That's really interesting because if you think about it when we eat our stomach fills up obviously and that information has to be communicated to the brain such that the brain can then send satiety signals that actually shut off our hunger and believe it or not the brain actually activates signals to reduce the desire to chew when our stomach is full.

这段文字的意思是：通过激活下丘脑中的某些神经元，这个大脑区域控制着我们的饥饿和饱腹感。它让我们在大脑层面上感到饱，从而使我们感到满足。GLP-1在肠道上的某些受体上发挥作用，让我们感觉好像已经摄入了足够的食物。虽然它不一定让我们感到肠道被撑得满满的，但确实让我们感觉饱。这非常有趣，因为当我们进食时，胃明显会被填满，这些信息需要传递到大脑，使其发送饱腹感信号，从而关闭我们的饥饿感。相信也好，不信也罢，当我们的胃感到饱满时，大脑实际上会激活信号，以减少我们咀嚼的欲望。

GLP1, as I mentioned, works on the brain to create these feelings of satiety as if we've had enough and to reduce our desire to eat more. GLP1 acts directly on the gut to give us a slight sense of fullness in the gut which then is communicated to the brain so really there are two parallel signals being sent when we have GLP1 present in our system. A little bit of relevant history on GLP1. It was actually discovered in Helomonsters. These are these reptiles that can go long periods of time without eating and a very clever scientist decided to study why it is that certain animals like Helomonsters can go a long period of time without ingesting anything. It's because they produce very large amounts of GLP1. They isolate the peptide from GLP1 then they looked for the analogous peptide in humans and it turns out that does exist. And as I mentioned, it's released in both brain and body to make you feel full and sate.

GLP1作用于大脑，使我们感到饱足，减少进食欲望。它也直接作用于肠道，让我们有轻微的饱腹感，这种感觉传递到大脑。因此，当体内存在GLP1时，实际上有两条信息传递。关于GLP1的历史，它最早是在毒蜥中发现的，这些爬行动物可以长时间不进食。一位聪明的科学家研究为何像毒蜥这样的动物可以长时间不吃东西，发现这是因为它们产生大量的GLP1。他们从GLP1中分离出这种肽，然后寻找在人类中的类似物，结果发现人类体内也存在这种物质。正如之前提到的，GLP1在大脑和身体中释放，让你感到饱足感和满足感。

Why am I telling you all this? Well, today we're going to talk about caffeine and there's one particular caffeine source which is yerbamate and there's some other forms of teas similar to yerbamate that stimulate the release of GLP1 significantly. There are also nowadays drugs which are called analogues of GLP1 so these are drugs that mimic or are identical to the kind of GLP1 that you would make and those drugs are proving to be very effective for the treatment of certain forms of diabetes and for the treatment of obesity. But they trigger enormous amounts of GLP1 pathway activation so those are extreme cases for people that are really struggling for weight loss but the clinical trials and the data that are out there in the general population now are very very promising for GLP1 analogues.

为什么我要告诉你这些呢？今天我们要讨论咖啡因，其中有一种特殊的咖啡因来源叫做马黛茶。还有一些类似于马黛茶的茶类，可以显著刺激GLP1的释放。现在还有一些药物叫做GLP1类似物，它们模仿或与人体制造的GLP1相同，这些药物已经被证明在治疗某些类型的糖尿病和肥胖症方面非常有效。但这些药物会极大地激活GLP1通路，适用于那些在减重方面真正有困难的人群。不过，目前的临床试验和现有的普通人群数据都显示，GLP1类似物的前景非常光明。

Yerbamate provided it's not the smoked variety and I mentioned that because a number of people have queued me to the fact that yerbamate teas come in smoked varieties and non-smoked varieties and the smoked varieties are thought to perhaps be carcinogenic. That is pro-cancer causing so I advise people to avoid smoked varieties of yerbamate tea but yerbamate teas are known to stimulate significant amounts of GLP1 release and so they can be effective as a weight loss tool mainly by blunting appetite and again they do that both at the level of the brain and at the level of the gut.

马黛茶（Yerbamate）的品种中，不含烟熏的种类是可以接受的。我提到这一点是因为很多人告诉我，马黛茶有烟熏和非烟熏两种，而烟熏马黛茶可能具有致癌性，即可能导致癌症。因此，我建议大家避免饮用烟熏马黛茶。不过，马黛茶已知能刺激大量GLP1的释放，因此它在减肥方面可能有效，主要通过抑制食欲来实现这一效果，而这种抑制作用既作用于大脑层面，也作用于肠道层面。

Now all of what I just told you has been known for some period of time but there are new set of findings that were just published in Cell Reports Medicine, a Cell Press journal, excellent journal, which indicate exactly how it is that GLP1 stimulates both satiety and can trigger additional weight loss through other mechanisms and I find the mechanism to be really interesting and actually really important given some other topics we've covered on this podcast before. So the basic finding is that GLP1 whether or not it's stimulated through the release of an analogue drug that one is prescribed or by drinking yerbamate tea for instance can stimulate the release of your own so-called endogenous GLP1.

现在，我刚才告诉你的所有内容已经为人所知有一段时间了，但最近在《Cell Reports Medicine》这本优秀的期刊上发表了一组新的研究成果。这些研究明确指出了GLP1究竟是如何刺激饱腹感并通过其他机制触发进一步减重的。我觉得这个机制非常有趣，而且真的很重要，因为我们在之前的播客中讨论过一些相关话题。基本发现就是，无论GLP1是通过处方使用的一种类似药物刺激释放，还是通过喝马黛茶这样的饮品来刺激，都会促进体内所谓的内源性GLP1的释放。

Yes, it makes you feel more full at the level of brain and body but it turns out it also stimulates thermogenesis. Now thermogenesis is the active utilization of more metabolic energy and fat cells. In particular, so-called beige and brown fat cells are a potent source of thermogenic activity in your body. The basic background is that you have white adipose cells, so white fat cells, you have beige fat cells, and you have brown fat cells and the beige and brown ones are fat cells that you actually want more of. They are not abundant under your skin they're abundant really around your clavicles and your upper neck. They are the ones that generate heat and the beige and brownness of them is actually the consequence of having a lot of mitochondria in those cells.

是的，这种感觉不仅让你的大脑和身体更有饱腹感，还会刺激产热。产热是指积极利用更多的新陈代谢能量和脂肪细胞。特别是所谓的米色和棕色脂肪细胞，是体内强有力的产热活力来源。基本背景是，你有白色脂肪细胞，也就是白色脂肪；还有米色脂肪细胞和棕色脂肪细胞，而米色和棕色脂肪细胞是我们希望体内多一些的。它们不多见于皮肤下，而是集中在锁骨和上颈部附近。它们能产生热量，米色和棕色实际上是因为这些细胞中有大量的线粒体。

When GLP1 is elevated in your system it turns out that it communicates to those white fat cells and helps convert them into beige and brown fat cells. That is it takes fat cells that are not doing anything useful for you except being stored energy and I think most people out there would like to have fewer of those white adipose cells. There are a few of you out there that actually need more of them that are too thin, too lean but most people are suffering from having too many of these white adipose cells. Well when you ingest your bombatte tea or you were to take a GLP1 analog or stimulate GLP1 in any number of different ways. Yes you stimulate increased satiety but you're also stimulating the conversion of these white fat cells into beige and brown fat cells.

当你体内的GLP1升高时，它会与白色脂肪细胞沟通，并帮助将它们转化为米色和棕色脂肪细胞。也就是说，它会把那些仅仅作为储存能量而没有其他用处的脂肪细胞转化掉。我想大多数人都希望这样的白色脂肪细胞越少越好。不过，有些人太瘦，需要更多的这些细胞，但大多数人面临的问题是有太多这样的白色脂肪细胞。当你喝 Bombatte 茶，或者服用GLP1类似物，或者通过任何方式刺激GLP1时，不仅可以增加饱腹感，还能促进这些白色脂肪细胞转化为米色和棕色脂肪细胞。

Which makes you more thermogenic and over time raises your basal metabolic rate so you're burning more calories even at rest. It also makes you feel as if you're more comfortable in colder environments at rest. This is very much the same as the mechanism that's induced when you were to say take a cold shower or do regular ice baths or get into cold water regularly. That too stimulates the conversion of white fat cells to beige and brown fat cells.

它使你的身体产热更多，随着时间的推移提高你的基础代谢率，因此即使在休息时你也能燃烧更多的卡路里。同时，它还让你在较冷的环境中休息时感到更舒适。这与冷水淋浴、定期冰浴或经常泡冷水所激发的机制非常相似。这些活动也能刺激白色脂肪细胞转变为米色和棕色脂肪细胞。

So I like these findings very much because they provide a mechanistic coherence. They provide that is a really nice story as to how something like GLP1 could be so effective for weight loss. Yes on the one hand GLP1 is reducing appetite and that of course will help people maintain or lose weight. But it's also increasing basal metabolic rate and we now know how that's accomplished. It's likely accomplished at least through this one mechanism by the stimulation of conversion of these white fat cells which don't do much for us except as energy storage units to these metabolically mitochondrial rich beige and brown fat cells which you can think of as sort of the oil in the candle that allows your furnace, your metabolism to burn at a higher temperature and a higher rate.

我非常喜欢这些研究结果，因为它们提供了一个机制上的连贯性。这些发现讲述了一个很棒的故事，即GLP1是如何对减肥如此有效的。一方面，GLP1可以降低食欲，这当然有助于人们保持或减轻体重。但同时，它还增加了基础代谢率，现在我们知道这是如何实现的。这很可能是通过刺激将这些主要用作能量储存的白色脂肪细胞转化为富含线粒体的米色和褐色脂肪细胞来实现的。你可以把后者想象成蜡烛里的油，这使得你的新陈代谢就像熔炉一样在更高的温度和速率下燃烧。

So that's the mechanism and the basic tool takeaway is that if you are somebody who's interested in losing weight and you want to leverage the GLP1 pathway, drinking a cup or two of yerba mate tea early in the day would be a great way to stimulate GLP1 release. There are other ways to stimulate GLP1 release. You can get it through certain forms of exercise in particular fasted exercise. This is actually a vote in favor of fasted exercise. There's a debate as to whether or not fasted cardio burns more fat than non-fasted cardio. The data basically say no it doesn't really matter but that doesn't really take into account the longer arc of things like GLP1 release.

那么，这个机制和基本的要点是，如果你想减肥并利用GLP1通路，那么在一天早些时候喝一到两杯马黛茶是一个很好的方式来刺激GLP1的释放。还有其他的方法可以刺激GLP1释放，比如特定形式的运动，尤其是空腹状态下的运动。这实际上是支持空腹运动的一个理由。关于空腹有氧运动是否比非空腹有氧运动燃烧更多脂肪一直存在争议。数据基本上说明空腹与否并没有太大影响，但这并没有真正考虑到如GLP1释放这样更长远的因素。

So that needs to be taken into consideration so you could do fasted cardio, you could drink yerba mate tea, keeping in mind that yerba mate tea does contain caffeine. We'll talk more about the specific forms of stimulants including caffeine that mate has. But mate would be a great way to stimulate GLP1 release and then of course for those of you that are interested in more robust activation of GLP1, then perhaps you might want to consider some of the new prescription GLP1 analogues that are out there. But that's a more severe stimulus for GLP1 of course.

需要考虑到这一点，你可以选择空腹进行有氧运动，或者喝马黛茶，但要记住马黛茶是含有咖啡因的。我们稍后会详细讨论刺激物的具体形式，包括马黛茶中的咖啡因。不过，马黛茶是刺激GLP1释放的一个不错选择。当然，如果你对更强的GLP1激活感兴趣，可以考虑使用一些新的处方GLP1类似物。但需要注意，这是一种对GLP1更强烈的刺激方式。

And for everybody regardless of whether or not you're trying to lose weight, gain weight or maintain weight, I think we're going to be hearing a lot more about GLP1 analogues and drinks and supplements and things of that sort that stimulate GLP1 in the very near future because it does appear to be a very important biological mechanism. Before we 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.

无论你是想减肥、增重还是保持体重，我认为我们很快就会更多地听到关于GLP1类似物、饮品和补充剂等刺激GLP1的产品，因为这似乎是一种非常重要的生物机制。在开始之前，我想强调的是，这个播客与我在斯坦福的教学和研究工作是分开的。不过，这是我将科学和科学相关工具的免费信息带给公众的一部分努力和愿望。

In keeping with that theme I'd like to thank the sponsors of today's podcast. Our first sponsor is Levels. Levels is a program that lets you see how different foods affect your health by giving you real time feedback on your diet using a continuous glucose monitor. Now blood glucose or blood sugar is a critical aspect of your immediate and long term health and indeed your feelings of vigor and mental clarity and well being at any moment. One of the key things is to know how different foods and food combinations and timing of food intake is impacting blood glucose.

根据这个主题，我想对今天播客的赞助商表示感谢。首先要感谢的是 Levels。Levels 是一个能让你实时了解不同食物对健康影响的项目，它通过持续血糖监测器来给你的饮食情况提供反馈。血糖是你即时和长远健康的重要因素，实际上，它还直接关系到你任何时刻的精力、思维清晰度和整体健康感受。了解不同食物、食物搭配和进食时间如何影响血糖是非常关键的。

And with levels you're able to assess all of that in real time. I tried levels and what it taught me for instance was that I can eat certain foods at certain times of day, but if I eat them at other times of day I get a blood sugar crash. It also taught me for instance how to space my exercise and my food intake turns out for me exercising fast. It is far more beneficial. That's something I learned using levels and it's completely transformed not just the spacing and timing of my diet and exercise but also use of things like the sauna and other activities.

通过使用Levels这个工具，你可以实时评估所有这些因素。我尝试使用Levels，它给我的启示是：在一天的特定时间可以吃某些食物，但如果在其他时间吃这些食物，我的血糖会骤降。它还让我了解到如何安排运动和饮食的时间。比如说，对我来说，空腹运动效果更好。这是我通过使用Levels学到的东西，它不仅彻底改变了我饮食和运动的间隔和时间安排，还改变了我对桑拿和其他活动的使用方式。

It's been a tremendous learning for me that's really shaped an enormous number of factors in my life that have led to me feeling far more vigorous with far more mental focus and physical strength and endurance. So if you're interested in learning more about levels and trying a continuous glucose monitor yourself, go to levels.link slash huberman again that's levels dot link l.i.nk slash huberman.

这段经历对我来说是一个巨大的学习过程，它极大地影响了我生活中的许多方面，使我感觉更加充满活力，拥有更强的精神专注力以及体力和耐力。如果你对了解更多有关Levels的内容感兴趣，并且想尝试使用连续血糖监测仪，可以访问levels.link/huberman。再次提醒，网址是levels.link/huberman。

Today's episode is also brought to us by eight sleep. Eight sleep makes smart mattress covers with cooling heating and sleep tracking capacity. I've talked many times on this podcast about the critical relationship between sleep and body temperature. That is in order to fall asleep and stay deeply asleep throughout the night, our body temperature needs to drop by about 1 to 3 degrees. And conversely when we wake up in the morning, that is in large part because of our body heating up by 1 to 3 degrees. Now people have different core body temperatures and they tend to run colder or hotter throughout the night. Eight sleep allows you to adjust the temperature of your sleeping environment so that you have the optimal temperature that gets you the best night sleep.

今天的节目也由八眠公司赞助。八眠公司生产的智能床垫罩具备冷却、加热和睡眠追踪功能。我在这个播客中多次谈到睡眠与体温之间的重要关系。为了入睡并在整个夜晚保持深度睡眠，我们的体温需要降低大约1到3度。而相反地，当我们早上醒来时，很大程度上是因为我们的体温上升了1到3度。现在，不同的人有不同的核心体温，并且在夜间的体温变化也不同。八眠公司可以让你调整睡眠环境的温度，以便为你提供最佳温度，从而获得最好的睡眠质量。

I started sleeping on an eight sleep mattress cover about eight months ago and it has completely transformed my sleep. I sleep so much deeper I wake up far less during the middle of the night if at all and I wake up feeling far better than I ever have even after the same amount of sleep. If you want to try eight sleeping, go to eight sleep dot com slash huberman to save up to $400 off their sleep fit holiday bundle, which includes their new pod three cover. Eight sleep currently ships in the USA, Canada, United Kingdom, select countries in the EU and Australia. Again, that's eight sleep dot com slash huberman.

我大约八个月前开始使用Eight Sleep的床垫套，这彻底改变了我的睡眠。我现在睡得更深，即使在夜里醒来的次数也大大减少，醒来时感觉比以前好得多，即使睡眠时间相同。如果你想尝试Eight Sleep，可以访问eightsleep.com/huberman，购买他们的Sleep Fit假日套装，并最多节省400美元，这个套装包括他们的新产品Pod 3床垫套。Eight Sleep目前在美国、加拿大、英国、部分欧盟国家和澳大利亚有售。再次提醒网站是eightsleep.com/huberman。

Today's episode is also brought to us by roca. Roca makes eyeglasses and sunglasses that are the absolute highest quality. The company was founded by two all American swimmers from Stanford and everything about roca eyeglasses and sunglasses were designed with performance in mind. I've spent a lifetime working on the biology, the visual system and I can tell you that your visual system has to contend with an enormous number of challenges in order to get you to the best. In order for you to see clearly, for instance, when you move from a sunny area to a shady area and back again, whether or not you're looking at something up close or off into the distance, roca understands the biology, the visual system and has designed their eyeglasses and sunglasses accordingly so you always see with perfect clarity.

今天的节目还由Roca赞助。Roca是一家生产眼镜和太阳镜的公司，他们的产品质量绝对是一流的。公司是由两位来自斯坦福的全美游泳运动员创立的，Roca的眼镜和太阳镜从设计之初就注重性能。我研究生物学和视觉系统已经很多年了，我可以告诉你，你的视觉系统必须应对大量挑战才能让你看到最佳的效果。例如，当你从阳光明媚的地方走到阴凉的地方再返回时，或者你在注视近处还是远处的物体时，Roca深谙生物学和视觉系统，并因此设计了他们的眼镜和太阳镜，以确保你总能拥有完美的清晰视觉。

Roca eyeglasses and sunglasses were initially designed for activities such as running and cycling and indeed they are very lightweight. Most of the time I can't even remember that they're on my face. They're so lightweight. The important thing to know about roca eyeglasses and sunglasses is that while they can be used during sports activities, they also have a terrific aesthetic and they can be used just as well for wearing to work or out to dinner, etc. If you'd like to try roca eyeglasses and sunglasses, you can go to roca. That's roca.com and enter the code huberman to save 20% off on your first order. Again, that's roca roca.com and enter the code huberman at checkout.

Roca 的眼镜和太阳镜最初是为跑步和骑自行车等活动设计的，实际上它们非常轻便。大多数时候我甚至忘记了它们在我的脸上。它们实在是太轻了。值得注意的是，虽然 Roca 的眼镜和太阳镜可以在运动中使用，但它们的外观也非常出色，同样适合在工作时佩戴或外出吃饭等场合。如果你希望试试 Roca 眼镜和太阳镜，可以访问 roca.com，并在结账时输入代码 huberman，可享受首单 20% 的折扣。再次提醒，是 roca.com，结账时输入代码 huberman。

The huberman lab podcast is now partnered with momentous supplements to find the supplements we discuss on the huberman lab podcast. You can go to live momentous spelled OUS live momentous.com slash huberman. I should just mention that the library of those supplements is constantly expanding. Again, that's live momentous.com slash huberman.

Huberman Lab播客现在与Momentous补充剂公司合作了，您可以在我们播客中讨论的补充剂，可以在他们的网站找到。您可以访问livemomentous.com/huberman。需要提到的是，他们的补充剂库在不断扩展。再次提醒，网址是livemomentous.com/huberman。

Let's talk about caffeine. As I mentioned earlier, caffeine is consumed by basically most all adults every single day and consumed at very regular times each day. In fact, if you were to take a look at your caffeine intake or the caffeine intake of somebody close to you, what you would realize is that they don't do so well if their caffeine intake arrives even 10, 20 or 30 minutes past their expected or usual intake of caffeine. That's pretty remarkable and it brings to mind ideas that we are all, quote unquote, addicted to caffeine or that caffeine is somehow bad. I'm certainly not going to make the argument that caffeine is bad. First of all, I'm a regular caffeine user. I wouldn't call myself a caffeine abuser, but I am a regular caffeine user. And caffeine is known to have certain health benefits.

让我们聊聊咖啡因。如我之前提到的，几乎所有成年人每天都会摄入咖啡因，而且通常是在固定的时间。如果你观察一下自己或身边人的咖啡因摄入情况，你会发现，如果摄入咖啡因的时间比预期推迟了10、20或30分钟，他们的状态就不会太好。这让人惊讶，也让我们想到大家“对咖啡因上瘾”或者咖啡因有害的说法。不过，我并不认为咖啡因是有害的。首先，我是一个常规的咖啡因使用者。我不会认为自己是滥用者，但我确实定期摄入咖啡因。而且，众所周知，咖啡因还有一些健康益处。

I listed off a few of them earlier, but I'll mention those again now before going forward. Caffeine is known to have certain neuroprotective effects and that is because of its ability to increase neuromodulators such as dopamine, but also other so-called catacolamines like nor epinephrine. If you don't know what those names mean, these are molecules that increase levels of alertness, motivation and drive. And so then therefore, not surprisingly, the large scale analysis of the relationship between depression and caffeine shows that provided people are not drinking so much caffeine that it makes them overly anxious, that regular intake of caffeine is inversely related to levels of depression.

我之前提到了一些，这里再重复一遍，然后继续讨论。咖啡因被认为具有一定的神经保护作用，这主要是因为它能够增加多巴胺等神经调节剂的水平，还有去甲肾上腺素等儿茶酚胺类。如果你不清楚这些名词的意思，它们实际上是一些能提高警觉性、激发动力和驱动感的分子。因此，大规模分析关于抑郁症与咖啡因之间关系的研究表明，只要人们饮用的咖啡因不过量到引发过度焦虑，规律摄入咖啡因与抑郁水平呈负相关关系。

So it may have some antidepressant effects and those could be direct or indirect. What do I mean by that? Well, you could imagine that people are ingesting caffeine and they are more motivated to do work and pursue quality social interactions. Then the probability that they will have depression could be lower. It could also be that there are direct effects on the chemical systems of the brain that relate to mood and well-being that could offset depression.

所以它可能具有一定的抗抑郁效果，这些效果可能是直接的，也可能是间接的。这个是什么意思呢？比如，人们摄入咖啡因后，可能会更有动力去工作和进行优质的社交互动，这样一来，他们患抑郁症的概率可能会降低。此外，咖啡因也可能对大脑的化学系统产生直接影响，这些化学系统与情绪和幸福感有关，从而有助于缓解抑郁症。

It is not clear whether or not the effects of caffeine encountering depression are direct or indirect. Nonetheless, there's a relationship there and it's an interesting and positive one. Or I should say negative correlation, positive effect overall on mood and well-being to be exact. Now it's also the case that caffeine can improve mental performance and physical performance. This has been demonstrated in tens of thousands of studies. I will review a few studies on this in particular today.

尚不清楚咖啡因对抑郁症的影响是直接的还是间接的。不过，两者之间的确存在某种关系，并且这种关系是有趣且积极的。或者更准确地说，是一种负相关关系，对情绪和整体幸福感有正面影响。此外，咖啡因还能提高心理和身体的表现，这一点已经在成千上万的研究中得到了证明。今天，我将特别介绍其中的一些研究。

But to just give you a sense of how caffeine works at the level of its timing and impact on mental performance and physical performance. When we ingest caffeine provided that we don't have a lot of food in our stomach and that our blood sugar isn't particularly high. Generally, we experience an increase in alertness within about five minutes and that increase in focus and alertness peaks around 30 minutes after ingestion of caffeine and persists for as long as 60 minutes.

为了让你了解咖啡因在时间上的作用及其对心理和身体表现的影响，当我们摄入咖啡因时，如果我们的胃里没有太多食物，血糖水平也不高，通常在大约五分钟内我们就会感到警觉性提高。专注力和警觉性的提升通常在摄入咖啡因后30分钟左右达到顶峰，并能持续长达60分钟。

Now this is assuming that one takes caffeine in pill form or drinks the entire caffeine drink within a short period of time. But a little bit later I'll talk about how you can consume caffeine at regular intervals while doing mental work or physical work in a way that can further increase mental performance and physical performance. But let's just touch on what caffeine intake really does for mental performance and physical performance.

这段话的大意是：这里假设一个人是通过服用咖啡因药片或在短时间内喝掉整杯含咖啡因饮料来摄取咖啡因的。不过稍后我会讨论如何在进行脑力工作或体力工作时，以规律的间隔摄取咖啡因，从而进一步提升脑力和体能表现。现在我们先来谈一下咖啡因摄入对脑力和体能表现的实际影响。

Perhaps the most robust finding across all of the studies that I have examined is that caffeine reduces a reaction time. That is, it improves our reaction time. It doesn't make it longer, it makes it shorter. So for instance, in a laboratory study where people were asked to hit a lever every time they hear a tone, you can greatly reduce the time between the tone and the pressing of the lever if people ingest caffeine about 30 minutes before they do that task.

在我研究过的所有研究中，或许最有力的发现是咖啡因能够缩短反应时间。也就是说，它改善了我们的反应速度，不是让反应时间变长，而是变短。例如，在一个实验室研究中，当人们被要求每次听到声音就按下一个杠杆时，如果他们在执行这个任务前30分钟摄入咖啡因，声音响起到按下杠杆间的时间就会大大缩短。

Now that seems like a trivial task, but this is also seen in the domain of sports performance and even in cognitive performance where people have to arrive at a particular answer to a question. And the answer to that question has to be pulled from their memory banks within their brain, their hippocampus for instance, a brain structure involved in memory. And if you are asking people for instance to remember the capitals of different states or cities or to remember certain historical facts, they will do that at a particular rate.

这看起来似乎是个简单的任务，但在体育表现甚至认知表现的领域也能见到类似的情况。当人们需要给出某个问题的答案时，这个答案需要从他们的大脑记忆库中抽取，例如，大脑中负责记忆的结构——海马体。如果你让人们记住不同州或城市的首都，或者记住某些历史事实，他们会以特定的速度完成这项任务。

But if they've ingested caffeine within the hour prior, their ability to recall that information is much, much better. They are faster and it does not appear that accuracy is reduced. In fact, in many cases, accuracy is enhanced. And that's because caffeine both works on the reaction time systems of the brain and body. I'll talk about the mechanisms for that in a little bit.

但是，如果他们在前一个小时内摄入了咖啡因，他们回忆信息的能力会好得多。他们反应更快，并且准确性似乎没有降低。实际上，在很多情况下，准确性还得到了提高。这是因为咖啡因不仅作用于大脑和身体的反应时间系统。我稍后会详细讨论其原理。

But it also stimulates certain neurotransmitters and so-called neuromodulators within the brain and body that give the neural circuits in the brain that are associated with learning and memory. A lower threshold to activation, what does that mean? That means that we are better able to access the brain circuitry involved in learning and memory when we have a certain amount of caffeine circulating in our system.

但它也能刺激大脑和身体中的某些神经递质和所谓的神经调节物，这些物质与学习和记忆相关的大脑神经回路有关。较低的激活阈值，这意味着什么？这意味着当我们体内有一定量的咖啡因时，我们能更好地激活与学习和记忆有关的大脑回路。

So this makes caffeine an incredible performance enhancing compound. And I could give you tens of thousands of examples of this in humans. But before I do that, I want to just touch on what we know about the existence of caffeine in nature and what the existence of caffeine in nature and its effects on other animals tells us about what caffeine does in humans.

因此，咖啡因是一种极其有效的性能增强物质。在人类中，我可以提供成千上万个例子来证明这一点。但在此之前，我想先谈谈我们对自然界中咖啡因存在的了解，以及其对其他动物的影响，这可以帮助我们理解咖啡因对人类的作用。

Because as I alluded to earlier, what caffeine is doing for us is not just making us more alert, improving our memory, improving our reaction time and so on. It's actually acting as a powerful reinforcer of experience. And it's acting as not just a powerful reinforcer of the caffeine containing drink that we drink, but also the mug that it's contained in plus the person that we might be sitting across from when we consume that caffeine and so on and so forth. If it's a little bit hard for you to conceptualize what a reinforcer is and why I'm calling it a reinforcer, let me spell it out in three specific ways. We often hear about the word reward and we think, okay, if we do certain things and we like the outcome, then those certain things are rewarded, right? If we're doing something we receive praise, the praise is a reward and therefore we are more likely to do that thing in the future.

因为正如我前面提到的，咖啡因对我们的作用不仅仅是让我们更警觉、提升记忆力、提高反应时间等。它实际上是一个强有力的体验强化剂。而且它不仅强化了我们喝含咖啡因饮料的行为，还强化了装饮料的杯子，甚至是我们在喝咖啡时可能同坐的人，等等。如果你不太理解什么是“强化剂”，以及我为什么称其为“强化剂”，让我用三种具体方式来解释一下。我们常听到“奖励”这个词，比如，当我们做某事并喜欢结果时，那事情就得到了奖励，对吗？如果我们做某事收到表扬，那么这种表扬就是一种奖励，因此我们更可能在将来继续这样做。

I've had a lot of parenting and a lot of life is like that. However, when we hear the word reward, we often think about something that feels good to us. And certainly if we've worked hard and we get some praise, that's natural for the praise to feel good to us. Or for instance, if we work very hard and we get a certain outcome, a trophy, a financial outcome, a degree outcome, recognition, etc. All of those can act as rewards, but those are all conscious rewards. We are aware that they are happening. Reinforcers are a little bit different because the word reinforcement can apply to conscious rewards of the sort that I just described. But there are also many ways in which caffeine stimulates the release of chemicals in our body that act as reinforcers.

我经历了很多育儿和生活中的事情也常常如此。然而，当我们听到“奖励”这个词时，通常会想到让我们感觉良好的事物。当然，如果我们努力工作后得到了表扬，这种赞美自然会让我们感到高兴。比如说，如果我们努力工作并获得了一定的结果，比如奖杯、经济回报、学位或认可等，这些都可以作为奖励，但这些都是有意识的奖励，我们知道它们的存在。而“强化”有些不同，因为它可以应用于我刚才描述的那些有意识的奖励。但是，还有很多像咖啡因那样的方式，会刺激我们体内化学物质的释放，这些化学物质充当了强化物。

But those reinforcers are subconscious. That is, we are not aware that they cause this preference for the activities that cause their release. So the study I'm about to describe beautifully, I believe, encapsulates how is it that humans came to consume caffeine and why caffeine exists in nature? And the powerful effects of caffeine as a reinforcing agent, both in animals, insects, and in you and me. And the title of the paper is caffeine and floral nectar enhances a pollinators memory of reward. Keep in mind that caffeine is made from plants. I'll be honest I do, but I think some of us don't realize that the reason why there is caffeine and coffee is because coffee comes from a plant. It's a coffee bean, certain teas, which of course are plants that people brew.

这些强化因素是潜意识的，也就是说，我们并没有意识到它们导致了我们对那些引起它们释放的活动产生偏好。接下来我要描述的研究，我认为很好地概括了人类是如何开始摄取咖啡因的，以及为什么自然界中会存在咖啡因？以及咖啡因作为一种强化剂对动物、昆虫和我们人类的强大影响。这篇论文的标题是《咖啡因和花蜜增强传粉者对奖励的记忆》。请记住，咖啡因是由植物产生的。我得承认，我了解这些，但我认为有些人可能没有意识到，咖啡里含有咖啡因是因为咖啡来自植物——咖啡豆，以及某些茶叶品种，这些都是人们泡制的植物。

Caffeine is contained in those teas, such as yerba mate. Well, why would this bitter substance? Because in fact caffeine is quite bitter in high concentrations. Why would this bitter substance be something that insects or animals would want to consume at all? It turns out that in most plants caffeine is present in small enough quantities that insects and other animals. And in fact, we can't actually taste the caffeine. If I were to give you a little bit of pure caffeine, yes, it would be a stimulant for you. But you would say that it tasted awful. It's in a category of compounds that would strongly stimulate the bitter receptors on your tongue and would make you cringe and pucker and essentially walk away from whatever it is that contain that caffeine.

咖啡因存在于一些茶中，比如马黛茶。那么，为什么这种苦味物质会存在呢？因为实际上，在高浓度下，咖啡因确实相当苦涩。那么，为什么昆虫或动物会想要摄入这种苦味物质呢？事实证明，在大多数植物中，咖啡因的含量都很低，以至于昆虫和其他动物（以及人类）实际上尝不出咖啡因的味道。如果我给你一点纯咖啡因，它确实会让你感到兴奋，但你会觉得它的味道非常糟糕。咖啡因属于一类化合物，会强烈刺激你舌头上的苦味受体，使你皱眉、咧嘴，基本上让你对含有咖啡因的东西避而远之。

And from the experience that contain that caffeine. Well, in nature caffeine is present in very low concentrations or is masked by other flavors within flowers, beans and plants. And what this paper really points to is that caffeine in nature is acting as a reinforcer for bees that are consuming different nectar. The way that it works is that bees, of course, go from flower to flower and they are consuming the nectar. They are bringing nectar and pollen back to the hive. And that provides critical nourishment for the bee colony. The bees are foraging in a way that includes information about color, in particular ultraviolet color, things that we can't see, but they can see because they have different photo receptors than we do.

根据包含咖啡因的经验。在自然界中，咖啡因的浓度非常低，或者在花朵、豆类和植物中被其他味道掩盖。而这篇文章真正指出的是，自然界中的咖啡因作为一种强化剂，对那些采集不同花蜜的蜜蜂产生影响。蜜蜂的工作方式是，它们从一朵花飞到另一朵花，吸取花蜜，然后把花蜜和花粉带回蜂巢，为蜂群提供重要的营养。蜜蜂觅食时会利用关于颜色的信息，特别是紫外线色。这些颜色是我们看不到的，但蜜蜂可以看到，因为它们的光感受器与我们不同。

And what this study shows is that plants and nectar that contain very small amounts of caffeine are the preferred sources of food for bees. And the study is beautiful because they were able to confirm that they could mask the caffeine taste. So they know that the bees are not preferring the taste of caffeine. But what they do is they pair caffeine with different food sources for the bees, then they remove the caffeine. And what they find is that the bees very strongly prefer flavors that contain caffeine, not because they could taste the caffeine, but rather for the way that those caffeine containing flavors made the bees feel. So how do those caffeine containing flavors make the bees feel? The same way that they make you and I feel a little bit more alert.

这项研究表明，含有微量咖啡因的植物和花蜜是蜜蜂较喜欢的食物来源。这项研究非常出色，因为研究人员确认了他们可以掩盖咖啡因的味道。因此，他们知道蜜蜂并不是因为喜欢咖啡因的味道才选择这样的食物。他们将咖啡因与蜜蜂的不同食物来源配对，然后去除咖啡因。研究发现，蜜蜂非常偏爱那些曾经含有咖啡因的味道，这并不是因为它们喜欢咖啡因的味道，而是因为这些含咖啡因的味道让它们感受到一种特别的状态。那么，这些含咖啡因的味道让蜜蜂感受到什么呢？就像咖啡因让我们变得更清醒一样。

And thereby able to do more work for the bee, the more work is the consumption of more food, which then has a further reinforcing effect. So what we're really talking about here is the fact that a caffeine exists in nature in plants, it exists in concentrations that are very low, so low in fact that they are not detectable to the taste receptors of insects. And in many cases to the taste receptors of humans. And of course, there can be high levels of caffeine in a plant. But if the plant also contains compounds that mask the flavor of caffeine, well, then those plants are going to essentially be even stronger reinforcers for the flavor of the plant. And now we're talking about strong flavors, plus strong neuro stimulant effects of caffeine.

这段文字的大意是说，在大自然中，植物中存在咖啡因，而这种咖啡因的浓度通常非常低，低到昆虫和人在尝味时都无法察觉。当然，有些植物中可能含有高浓度的咖啡因，但如果这些植物还含有能掩盖咖啡因味道的化合物，那么这些植物的味道和神经刺激效果就会更加明显。咖啡因可以增加蜜蜂的工作能力，更多的工作需要消耗更多的食物，进而产生更强的强化效果。总而言之，某些植物由于含有咖啡因和其他化合物，使得它们不仅具有浓烈的味道，还有强烈的神经刺激作用。

And the most important point here is that all of these effects of caffeine are subconscious. It is not because the bee or you likes the taste of caffeine. In fact, most people when they take their first sip of coffee, they find that it tastes bitter and kind of noxious. They don't like it. But even remember that because it happened so long ago and because caffeine is such a strong reinforcer that very quickly you come to like the taste of coffee, you might even come to like the feeling of your mug in your hand, you might even come to like the smell of coffee and so on and so forth.

这里最重要的一点是，所有这些关于咖啡因的影响都是潜意识的。这并不是因为蜜蜂或你自己喜欢咖啡因的味道。事实上，大多数人在第一次喝咖啡时，会觉得苦涩且有些不太好闻。他们并不喜欢这种味道。但即便如此，你可能都不记得当初的感觉了，因为那是很久以前的事，而且咖啡因的效果很强烈，很快你就会开始喜欢上咖啡的味道，甚至会喜欢手握咖啡杯的感觉，喜欢咖啡的香味，诸如此类。

And that's because caffeine stimulates the release of certain neurochemicals in the brain in particular dopamine and acetylcholine, two neuromodulators that increase our focus and alertness and our feelings of well-being. A little bit later I'll tell you that caffeine stimulates the release of dopamine in a way that's very much distinct from the classical dopamine pathway associated with addiction and reward. In fact, we can think of caffeine as having a somewhat privileged access to the reward systems. I'll give you a bit of a hint of where this is going.

这就是因为咖啡因会刺激大脑中某些神经化学物质的释放，特别是多巴胺和乙酰胆碱。这两种神经调节剂能够提高我们的专注力、警觉性以及幸福感。稍后，我会告诉你，咖啡因刺激多巴胺释放的方式与传统上与成瘾和奖励相关的多巴胺通路有很大不同。实际上，我们可以认为咖啡因在某种程度上能够优先接入奖励系统。我会稍微提示一下这将引向何处。

Caffeine stimulates the release of dopamine in acetylcholine, not within the classic so-called mesolimbic reward pathway. That's just fancy nerd speak for the reward pathways of the brain that are associated with things like sex and food and drugs of abuse like cocaine and methamphetamine. But rather caffeine seems to stimulate the release of dopamine in the parts of the brain that are associated with alertness and cognition, meaning the four brain. This is very important. We have multiple dopamine systems in the brain in body and caffeine seems to stimulate dopamine directly within this components of the brain that are associated with clarity of thought and well-being but more so clarity of thought.

咖啡因会促进多巴胺在乙酰胆碱中释放，而不是在经典的中脑-边缘系统的奖励通路中。这个经典通路通常与性、食物以及像可卡因和冰毒这样的滥用药物相关联。但咖啡因似乎能促进多巴胺在与警觉性和认知相关的大脑部分释放，也就是大脑前额叶，这一点非常重要。我们的大脑和身体中有多个多巴胺系统，而咖啡因似乎直接刺激了与思维清晰和幸福感相关的脑部区域，尤其是提升思维清晰度。

Now, I'm also talking about caffeine as a strong reinforcer in that it makes you feel good overall and it does. And that suggests that it also taps into the more classic reward pathway, but it does that in a very interesting and frankly almost diabolical way. When we regularly ingest caffeine, it stimulates the increase in dopamine receptors at multiple sites throughout the brain but in particular within the reward pathways of the brain. So not the areas of the brain that are associated with focus and clarity of thought and cognition. It does that, but it is also increase in the level of dopamine receptors in the reward pathway.

现在，我还要谈谈咖啡因作为一种强效增强剂，因为它可以让你整体感觉良好。这样看起来，它也涉及到了比较经典的奖励机制，不过，它的方式非常有趣，甚至说有点狡猾。当我们定期摄入咖啡因时，它会刺激大脑多个部位的多巴胺受体增加，尤其是在大脑的奖励通路内。这不仅仅是与专注、思维清晰和认知相关的脑区发生作用。虽然咖啡因也影响这些区域，但它更增强了奖励通路中多巴胺受体的水平。

So what that means is that for any dopamine that's released in response to a positive experience, social experience or any number of the other things that can stimulate dopamine release, there are more receptors, more parking spots if you will, for that dopamine to arrive at and to exert its increases in mood, increases in motivation and overall feelings of drive and excitement. So there are four ways that caffeine works that we need to understand. First of all, caffeine acts as a reinforcing agent. It increases the probability that you will return to and engage in a certain activity or consume a certain beverage or food.

这段话的意思是，当我们因为积极的体验、社交活动或其他能刺激多巴胺释放的事情而释放多巴胺时，会有更多的受体（可以形象地理解为“停车位”）来接收这些多巴胺，从而提升我们的情绪、增加动机，并带来驱动力和兴奋感。咖啡因有四种作用，我们需要了解。首先，咖啡因起到一种增强剂的作用。它会增加你再次参与某项活动或消费某种饮料或食物的可能性。

Second of all, caffeine increases dopamine and aceto-colon, which are both neuromodulators in the four brain, which helps us improve our ability to think, to modify our rule sets. That is to adjust our strategies for different social situations and mental demands and physical demands. And third, it increases the number and efficacy of dopamine receptors in the reward pathways of the brain. That is, it makes things that would feel pretty good, feel even better.

第二，咖啡因会增加多巴胺和乙酰胆碱的水平，它们都是在大脑中起调节作用的神经递质，这有助于我们提高思维能力，调整策略应对不同的社交情境和心理、身体需求。第三，咖啡因还能增加大脑奖励通路中多巴胺受体的数量和效能，这使得原本感觉不错的事情变得更加令人愉快。

And fourth, caffeine acts as an antagonist to a denocene, which offsets the sleepiness that we would otherwise feel from the accumulation of a denocene that occurs as we are awake for more and more hours throughout the day. So let's talk first about caffeine as a reinforcing agent. Again, this was first most beautifully demonstrated in this study on honey bees where the bees prefer nectar that contain caffeine. And that all makes perfect sense in terms of the ecology of bees and flowers that contain nectar. There's an advantage, at least in terms of adaptation, that the flower benefits because of distribution of things from the flower, which is good for the flowers and the bees benefit because they're getting food. So there's a kind of a symbiosis there.

第四，咖啡因作为腺苷的拮抗剂，能抵消由于我们白天清醒时间不断增加而累积的腺苷所引起的困倦感。让我们首先来谈谈咖啡因作为一种增强剂的作用。这个现象最早在一项关于蜜蜂的研究中得到了很好的展示。在这项研究中，蜜蜂更喜欢含有咖啡因的花蜜。从蜜蜂和含花蜜的花朵的生态来说，这完全说得通。至少从适应性方面来看，这是一种优势。花因为蜜蜂的传播而获益，这对花朵有利，而蜜蜂因为获得食物而获益。因此，这里存在一种共生关系。

But with humans, we're consuming caffeine containing beverages for our sake. I don't think we have it in mind, nor do the bees have it in mind, frankly, that we're trying to preserve the plants that provide the caffeine. I think we would all suffer, or actually, 90% of adults would suffer greatly if all the caffeine containing coffee and tea plants were gone, certainly. But most of us are not consuming coffees and teas and caffeine containing foods because we're thinking about the plants they come from and we want to help those plants. We're thinking about how we want to help ourselves.

但对我们人类来说，我们喝含咖啡因的饮料是为了自己的缘故。我不认为我们有这样的想法，老实说，蜜蜂也不这么想，就是我们在努力保护提供咖啡因的植物。我认为，如果所有含咖啡因的咖啡和茶植物都消失了，所有人都会遭受损失，或者说，90%的成年人都会非常痛苦。当然，我们大多数人喝咖啡、茶或食用含咖啡因的食物，并不是因为我们在想着为这些植物提供帮助，而是因为我们想着如何让自己感到更好。

And yet the point of the reinforcing effects of caffeine are that they are largely subconscious. We are not aware of them. Now you might say, no, that's not true. When I drink caffeine, it makes me feel really good. So I'm aware that it makes me feel good. In order to illustrate how reinforcement really works, let me give you the counter example, which would be an aversive agent. So we have reinforcing agents and we have aversive agents. Let's say that there were compounds in nature that exist in plants that are aversive and indeed they are.

咖啡因的增强效果主要是潜意识的，我们并不真正意识到这一点。你可能会说，不对啊，我喝咖啡因的时候感觉非常好，所以我知道它让我觉得舒服。为了说明增强效果是如何运作的，我来给你一个相反的例子，那就是厌恶剂。我们有增强剂，也有厌恶剂。比如说，植物中有一些天然存在的化合物，它们是厌恶剂，这的确存在。

And let's say that these compounds were present at such low concentrations that you couldn't taste them. Let's say you wake up in the morning and you go to your refrigerator and you open it up and you are thirsty and so you reach for a nice, rich red containing beverage in a glass jar. It looks like cranberry juice or something of that sort. Or even a nice clear glass of water. It looks like a jug of water or glass of water and you drink that. Taste fine to you. Maybe even taste great to you. And then let's say about 30 minutes later, you feel a little queasy, you feel a little off, you feel like going back to sleep, you just don't feel very good.

假设这些化合物的浓度非常低，以至于你尝不出来。假设你早上醒来，走到冰箱前，打开冰箱门，你感觉口渴，于是拿了一瓶装在玻璃瓶里的红色饮料。这饮料看起来像是蔓越莓汁或类似的东西。或者是一杯清澈的水，看起来像是一壶水或一杯水，你喝了下去。你觉得味道不错，甚至觉得味道很好。然后假设大约30分钟后，你感觉有点不舒服，头有点晕，想再回去睡一会儿，总之感觉不太好。

You don't know why, but your nervous system is a predictive machine and it has a process in which it back integrates. Integrates backwards into your immediate experience that preceded that not so good feeling. We can reliably say that there is a much lower probability that the next day when you wake up that you would reach for that same beverage or for that same container even. And maybe if you're in a novel environment, maybe you're staying in an Airbnb or a hotel or something of that sort, you might even find that you don't really like the kitchen in which you consume that beverage in the first place.

你可能不知道为什么，但你的神经系统其实是一台预测机器，它有一个反向整合的过程。这种过程会将之前让你感觉不太好的直接经历整合起来。可以可靠地说，第二天早上醒来时，你选择同样饮料的可能性会大大降低。也许如果你身处一个陌生环境，比如住在一个Airbnb或酒店之类的地方，你可能会发现你不太喜欢在那里喝这种饮料的厨房。

You don't know why. And unless you got very, very sick the day before, it's unlikely that you would have such a strong response that you would entirely avoid, for instance, water or glass jars containing liquids, et cetera. Let's say you went back to the refrigerator and you consume beverage again and you just didn't feel so well, you felt less good than you normally would. Well, even without any ability to taste what's in that beverage and even without any understanding of what was happening to you at a conscious level, there is a very, very high probability that you will avoid drinking that particular beverage and certainly at that location and in the same volume in the subsequent days.

你不知道原因。如果不是因为前一天生了重病，你是不太可能对水或装有液体的玻璃瓶之类的东西有如此强烈的反应而完全避开的。假设你再次去冰箱喝那种饮料，而你又感到不太舒服，比平时感觉更差。即使你无法品尝出饮料中的成分，也不了解自己发生了什么，但在接下来的日子里，你很有可能会避免再次喝这种饮料，特别是在同一个地方以及同样的量。

That's just the way that aversive agents work and they work by way of activating neurons in the gut that communicate with areas in the brain that give us this feeling of queesiness. And for some of you hearing this, that pathway and that association with times in which you felt queasy and as if you wanted to vomit is so powerful that you might even be feeling some of that symptomology now for certain people that's going to be increased salivation, which precedes vomiting. We know that there's a class of neurons in the brain related to an area called area post-traumatic that actually stimulates vomiting and if I keep talking about this, I'll probably feel like I want a vomit.

这就是厌恶性物质的作用原理，它们通过激活肠道中的神经元与大脑中的区域进行沟通，从而给我们带来恶心的感觉。对于有些人来说，这一过程和曾经感到恶心、想要呕吐的经历联系得如此紧密，以至于现在可能会感到类似的症状。对于某些人来说，这可能是唾液分泌增多，而这常常是呕吐的前兆。我们知道，脑中有一类神经元与一个名为后呕吐区的区域有关，它能刺激呕吐。如果我继续谈论这个话题，可能甚至会让我自己也觉得想呕吐。

So I'm going to move on from this in a moment. So when we ingest caffeine containing beverages and foods, it's the exact opposite scenarios to what I just described. Caffeine as a reinforcer makes us feel slightly better or a lot better in the immediate minutes and hours after we ingest it. So it's acting as a reinforcing agent, not just while you're under the effects of caffeine, but for the things that preceded the ingestion of caffeine, which is why you return again and again to caffeine containing beverages such as coffee and tea or maybe even foods that contain caffeine, even if the taste of those foods is not something that you would otherwise consider especially delicious.

所以我很快就要结束这个话题。当我们摄入含咖啡因的饮料和食物时，情况正好与我刚才描述的相反。咖啡因作为一种增强剂，让我们在摄入后的几分钟或几小时内感觉好一些甚至好很多。所以它不仅在你受咖啡因影响的时候起到强化作用，还对你摄入咖啡因之前的体验产生影响。这就是为什么即使那些食物的味道并不算特别美味，你仍然会一而再、再而三地回到咖啡因饮料，比如咖啡和茶，或者甚至是一些含咖啡因的食物。

In fact, most people when they take their first sip of coffee or tea or other caffeine containing beverage, they find it be very bitter and that's not because of the taste of caffeine. It's because of the taste of the beverage itself, independent of caffeine. However, when caffeine is present in there, they come to prefer that taste over most all tastes. In fact, they will, as I mentioned earlier, will invest a lot of financial resources and time and energy to make sure that they get that beverage. What they're trying to make sure is not that they get that taste, but that they get the caffeine. It is that positively reinforcing.

实际上，大多数人在第一次品尝咖啡、茶或其他含咖啡因的饮料时，都会觉得味道非常苦涩。这并不是因为咖啡因的味道，而是饮料本身的味道，与咖啡因无关。然而，当饮料中含有咖啡因时，人们反而会偏爱这种味道，胜过大多数其他味道。实际上，他们会像我之前提到的那样，投入大量的财力、时间和精力来确保能够喝到这种饮料。他们真正想要的不是这种味道，而是饮料中的咖啡因，因为咖啡因具有很强的正面强化作用。

And the taste, therefore, takes on new significance, new meaning, and we come to associate it as positive. And in fact, most of us, including myself, love the taste of espresso, love the taste of coffee, love the taste of yerba mate. Even if the initial taste, the very first time that we consume that beverage was either neutral or negative, and that is all because of the reinforcing properties of caffeine. And then, of course, there are the more direct actions of caffeine. That is the faster actions of caffeine and just to list those off again very briefly so that you have them in mind going forward.

因此，这种味道就有了新的意义和象征，我们开始把它和正面的评价联系在一起。实际上，我们中大多数人，包括我自己，喜欢浓缩咖啡的味道，喜欢咖啡的味道，喜欢马黛茶的味道。即使最初第一次尝试这些饮品时的味道可能是平淡无奇或是不太愉快的，但这一切都归功于咖啡因的强化作用。当然，咖啡因也有更直接的作用，即那些更快速的效果。为了让你对此有个印象，接下来我将相对简单地列举一下这些作用。

Caffeine also increases the release of dopamine and acetylcholine, both of which are neuromodulators in the forebrain, which increases clarity of thought and your ability to rule switch, your ability to move from one context to another and change and understand the rules of engagement, social engagement, physical engagement, mental engagement, and so forth. And as I mentioned before, caffeine also increases the number of dopamine receptors in the reward pathway such that any good thing that happens to you, any positive experience that you have, will have a more potent effect on your feelings of well-being.

咖啡因还可以促进多巴胺和乙酰胆碱的释放，这两者都是大脑前额叶的神经调节物质。这样可以提高思考的清晰度以及转换规则的能力，即在不同情境之间切换，并理解社交、身体和心理等方面互动规则的能力。此外，正如我之前提到的，咖啡因还能增加奖赏通路中多巴胺受体的数量，因此任何发生在你身上的好事情或积极体验都会更强烈地提升你的幸福感。

And last but certainly not least, caffeine acts as an adenosine antagonist. It reduces your feelings of lethargy and fatigue and your desire to sleep by parking in the receptors for adenosine and not allowing adenosine to have its pro-sleepy, if you will, affects on your brain and body. I'd like to take a quick break and acknowledge one of our sponsors, Athletic Greens. Athletic Greens now called AG1 is a vitamin mineral probiotic drink that covers all of your foundational nutritional needs. I've been taking Athletic Greens since 2012, so I'm delighted that they're sponsoring the podcast.

最后但同样重要的是，咖啡因充当腺苷拮抗剂。它通过占据腺苷受体，阻止腺苷的嗜睡作用，从而减少你的疲劳感和困倦感，以及想要睡觉的欲望。我想快速休息一下，并感谢我们的赞助商之一——Athletic Greens。Athletic Greens现在称为AG1，是一种富含维生素、矿物质和益生菌的饮料，可以满足你所有的基础营养需求。我自2012年开始饮用Athletic Greens，所以我很高兴他们赞助了这个播客。

The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or usually twice a day is that it gets to be the probiotics that I need for gut health. Our gut is very important. It's populated by gut microbiota that communicate with the brain, the immune system and basically all the biological systems of our body to strongly impact our immediate and long-term health. And those probiotics and Athletic Greens are optimal and vital for microbiotic health. In addition, Athletic Greens contains a number of adaptogens, vitamins and minerals that make sure that all of my foundational nutritional needs are met.

我之所以开始服用Athletic Greens，并且仍然每天服用一次或通常两次，是因为它提供了我需要的益生菌来维护肠道健康。我们的肠道非常重要，它里面的微生物与大脑、免疫系统以及身体的各种生物系统进行沟通，对我们的即时和长期健康产生重大影响。而Athletic Greens中的益生菌对微生物健康非常重要。此外，Athletic Greens还包含多种适应原、维生素和矿物质，确保我所有的基本营养需求都得到满足。

And it tastes great. If you'd like to try Athletic Greens, you can go to Athletic Greens.com slash Huberman and they'll give you five free travel packs that make it really easy to mix up Athletic Greens while you're on the road in the car on the plane, etc. And they'll give you a year supply of Vitamin D3K2. Again, that's Athletic Greens.com slash Huberman to get the five free travel packs and the year supply of Vitamin D3K2.

而且它的味道很好。如果你想尝试Athletic Greens，可以访问AthleticGreens.com/Huberman，他们会送你五包免费的旅行装，非常方便你在旅途中或在车上、飞机上混合饮用Athletic Greens。此外，他们还会赠送你一年的维生素D3K2供应。同样，只需访问AthleticGreens.com/Huberman即可获得五包免费旅行装和一年的维生素D3K2供应。

I'd like to just briefly talk about a denocene and some of its molecular features. And again, if you don't have a background in biology, don't worry. I promise to make this very clear to everyone. First of all, caffeine is what's called a methylzantine. It's a plant alkaloid. That's why caffeine itself is very bitter. Again, if I were to give you just the tiniest little bit of pure caffeine, you would find it to be extremely aversive.

我想简要地谈谈一种称为腺苷的物质及其一些分子特征。同样，如果你没有生物学背景，也不用担心。我会努力让每个人都能够理解。首先，咖啡因是一种被称为甲基黄嘌呤的物质，它属于植物生物碱。这也是为什么咖啡因本身非常苦涩的原因。同样，如果我给你一小点纯咖啡因，你会发现它非常难以入口。

And so these plants that have snuck small enough amounts of caffeine into them or that have massed the flavor of caffeine with other flavors such that bees and humans want to consume them. While we don't know what plants think, it does seem very diabolical and very clever in that we are seeking out these caffeine-containing plants, beverages, and foods, even though caffeine itself is this alkaloid is very, very bitter.

这些植物巧妙地将少量咖啡因融入其中，或者通过其他味道掩盖了咖啡因的味道，以至于蜜蜂和人类都愿意去消费它们。虽然我们不知道植物是怎么想的，但这种策略似乎既狡猾又聪明，因为即使咖啡因这种生物碱本身非常苦，我们仍然在主动寻找含有咖啡因的植物、饮料和食物。

Methylxanthine, that is caffeine, binds to adenosine receptors and there are really two types of adenosine receptors. They're these so-called A1 receptors and the A2 receptors. And they're present in different parts of the brain and body at different levels. We don't have to get too far into receptor subtypes. More importantly to understand is that adenosine makes us feel tired because of the way that it taps into the ATP pathway. The ATP pathway is central to energy production and feelings of overall energy in our brain and body in all cells and organ systems.

甲基黄嘌呤，也就是咖啡因，会与腺苷受体结合，而腺苷受体主要有两种类型，即所谓的A1受体和A2受体。它们存在于大脑和身体的不同部位，浓度各不相同。我们不需要深入研究受体的亚型，更重要的是理解腺苷通过影响ATP途径让我们感到疲劳。ATP途径在能量生成中起着核心作用，并影响大脑和身体中所有细胞和器官系统的能量感受。

When caffeine binds to adenosine receptors, it prevents adenosine from breaking down certain components of the energy production pathway and the net consequence of that is increased cyclic AMP. So basically when we ingest caffeine, we are biasing our system towards the pro-energetic aspects of these cellular pathways. Now it's really important to understand that in biology, even if you block a receptor or you prevent the activity of an enzyme, and at least in this case, you end up with more cyclic AMP, more energy, you're not really getting more energy.

当咖啡因与腺苷受体结合时，它会阻止腺苷分解能量生产途径中的某些成分，结果就是环磷酸腺苷（cyclic AMP）增加。简单来说，当我们摄入咖啡因时，我们是在让我们的身体系统更偏向这些细胞途径的促能量产出方面。然而，很重要的一点是，在生物学中，即使你阻断了一个受体或阻止了一个酶的活动，至少在这种情况下，尽管产生了更多的环磷酸腺苷和更多的“能量”，但实际上你并没有真正获得更多的能量。

You're actually borrowing energy against an overall system that is frankly non-negotiable. What do I mean by that? Well, let's say that you were to wake up after six or eight hours of sleep and to drink a lot of caffeine and keep drinking caffeine throughout the day, blocking those adenosine receptors. Yes, you'll offset fatigue. You'll offset sleepiness because that adenosine simply can't function. But at the point where the caffeine becomes dislodged from the adenosine receptors, you will have a massive glut, a backlog of adenosine, and you will feel extra, extra sleepy.

你实际上是在透支一个不可谈判的整体系统的能量。我的意思是什么呢？让我们来说说这个情境：假如你睡了六到八小时后醒来，然后喝了很多咖啡因，并在一天中不断摄入咖啡因，以此来阻止腺苷受体的作用。是的，这样你可以减轻疲劳，减少困意，因为腺苷无法正常发挥作用。然而，一旦咖啡因不再与腺苷受体结合，你就会出现大量累积的腺苷，使你感到非常非常困。

So really there's no way to create more energy in your system. Really what you're doing is you're changing the timing in which the sleepy signals and the more energetic signals are arriving. And this is really important to understand as the backdrop to the various tools that we're going to get into next, in which you can use caffeine for enhancing mental performance and physical performance and other aspects of health. But it's very important to understand this concept that when you wake up in the morning, provided that you slept well enough the night before, your levels of adenosine will be about as low as they will ever be.

所以，实际上，在你的系统中没有办法创造出更多的能量。你真正做的事情是改变困倦信号和能量信号到达的时间。这一点非常重要，因为我们接下来要讨论的各种工具，包括如何利用咖啡因来提升精神表现、身体表现和健康的其他方面，都是基于这一背景知识。但了解这个概念非常重要，当你早上醒来时，如果你前一晚睡得足够好，你体内的腺苷水平将会是最低的状态。

So in order to get your adenosine levels really bottomed out, you want to avoid caffeine in the first 90 to 120 minutes after waking. We'll talk about why that is because it turns out there's a way to completely clear adenosine out of your system in the hour or so after waking. But for most people, adenosine levels are going to be close to their lowest after a good night's sleep. But there's really no negotiating the accumulation of adenosine that's going to occur and going to bias you towards feeling more sleepy than you would otherwise that's going to occur throughout the day.

为了让你的腺苷水平真正降到最低，最好在醒来后的90到120分钟内避免摄入咖啡因。稍后我们会讨论其中的原因，因为实际上在醒来后的一个小时左右，有一种方法可以完全清除体内的腺苷。对于大多数人来说，在经过一晚上的良好睡眠后，腺苷水平会接近最低。但在白天，腺苷的积累是不可避免的，它会让你比平时更容易感到困倦。

There's really no way to eliminate adenosine. All you can really do is block its function. So it's sort of like borrowing energy against the fatigue that you will inevitably feel. Now this actually has very important socio-economical relevance. Before caffeine was regularly consumed by human beings, we were really slaves to the light dark cycle. And this was especially true before the presence of artificial lighting.

真的无法消除腺苷。我们所能做的就是阻断其功能。这有点类似于从未来注定会感到的疲劳中借用能量。这一点实际上具有非常重要的社会经济意义。在人类经常摄入咖啡因之前，我们真的受制于昼夜交替的自然规律。在没有人造光源存在之前，这一点尤为明显。

But even before the advent of artificial lighting, humans were largely constrained to the outside light dark cycle. We need to be active during the day and work in during the day, and we need to be asleep at night. Caffeine allows us to divorce ourselves from that circadian cycle. Circadian just means about 24 hours. Caffeine allows us to do that at least somewhat by way of increasing our alertness that is spiking our alertness at various times throughout the day and even at night.

即使在人工照明出现之前，人类的活动大多还是受到昼夜光暗周期的限制。我们需要在白天活动和工作，晚上则需要睡觉。而咖啡因可以让我们摆脱生物钟循环的限制。生物钟主要是指大约24小时的周期。咖啡因通过提高我们的警觉性，从而在白天甚至晚上都可以让警觉性在不同时间点达到高峰，至少在某种程度上帮助我们打破这种周期。

This is how we can have shift workers, for instance, that can sleep during the day and then drink a strong cup of coffee at 8 p.m. and then work into the night. And that ability completely transformed our society. Now of course the healthiest schedule, we know this with certainty. The healthiest schedule for brain and body is going to be to be alert during the daytime and asleep at night. There's no question about that.

这就是为什么我们有夜班工人，比如，他们可以在白天睡觉，然后在晚上8点喝一杯浓咖啡，然后工作到深夜。这种能力彻底改变了我们的社会。不过，我们确实知道，对大脑和身体最健康的作息时间肯定是白天保持清醒，晚上入睡。这一点毫无疑问。

Shift workers run into all sorts of health problems. And thank you shift workers for doing the important work that you do. We need you, air traffic controllers, paramedics, firefighters, police officers, etc. But we know that there are serious health consequences, negative health consequences that is for shift workers. But for most people out there, about 95% of people follow a typical schedule with their awake shirt in the day and asleep at night. And yet it used to be before the advent of caffeine containing beverages that if you were sleepy in the afternoon, you either had to take an app or battle that sleepiness. That your activity rhythms and your sleep rhythms were governed by these circadian changes in availability of sunlight and when you slept. And you just didn't have the ability to ingest a beverage that would increase your levels of alertness because you block a denocene.

轮班工人会遇到各种健康问题。感谢轮班工人所做的重要工作，我们需要你们，如空中交通管制员、急救人员、消防员、警察等。但是我们也知道，对轮班工人来说，确实存在严重的健康后果，即负面的健康后果。而在大多数人中，大约95%的人遵循典型的日程安排，他们白天清醒，晚上睡觉。在咖啡因饮料出现之前，如果你下午感到困倦，就只能打个盹或者与困意作斗争。你的活动节奏和睡眠节奏受到阳光照射时间变化的影响，无法随时摄入能提高警觉性的饮料，因为这类饮料通过阻断腺苷来提高清醒水平。

So this is important to understand that nowadays we certainly live in a time in which we use, in fact 90% or more of adults and half or more of adolescents and teenagers, use caffeine as a way to negotiate with, to borrow against this natural pattern of a denocene making us sleepy. But again, you're just offsetting the effects of sleepiness that the adenosine causes. You can't eliminate the adenosine entirely. The important point is that adenosine as a pro-sleepy molecule is a non-negotiable aspect of your biology. In fact, it's so non-negotiable that every 24 hours you are going to release adenosine and you're going to release adenosine in direct proportion to how long you've been awake. So the longer you've been awake, the more adenosine circulating your system.

所以，这一点很重要，我们要理解在当今社会，确实有90%以上的成年人和一半以上的青少年使用咖啡因来应对由腺苷引起的困倦。咖啡因实际上是一种借用或对抗这种自然模式的方法。但是，咖啡因只是抵消了腺苷带来的困倦效果，而不能彻底消除腺苷。重点是，腺苷作为一种促进困倦的分子，是你身体不可或缺的一部分。事实上，它如此不可或缺，以至于每24小时你的身体都会释放腺苷，并且这释放的量与你清醒的时间成正比。也就是说，你清醒的时间越长，体内循环的腺苷就越多。

They're really only a handful of ways to completely clear out adenosine. The major one being to get sleep. The other is to take a short nap, which of course is sleep, but it's shallow sleep. Or non-sleep deep rest, so-called NSDR has been shown to reduce levels of adenosine. And there are certain things such as viewing morning sunlight, which because of its effects on cortisol, can quote-unquote clear out adenosine. We'll talk about this in more detail in a few minutes. And there's also evidence that certain forms of exercise provided that it's brief and intense can also reduce adenosine, not just block its effects.

要彻底清除腺苷其实只有几种方法。最主要的方法是睡觉。另外一种是小憩，当然这也是睡觉，但属于浅睡眠。还有一种叫做非睡眠深度休息（NSDR），也被证明能降低腺苷水平。此外，早晨晒太阳也可以通过影响皮质醇来“清除”腺苷。我们稍后会详细讨论这个问题。还有证据表明，某些形式的运动如果时间短且强度高，也能减少腺苷，而不仅仅是阻碍它的作用。

Now that we've talked about some of the incredible mechanisms by which caffeine changes our experience of life, increases alertness, and mood, etc. I want to talk about the use of caffeine as a tool. Now, caffeine is a very potent and useful tool for enhancing mental health, physical health, and performance. But there are certain considerations one has to keep in mind, in particular, dose. Now, first off, not everybody will respond to the same dose of caffeine the same way, but we can reliably say that your body weight is a good measure by which you can estimate what a healthy, useful dose of caffeine would be.

现在我们已经谈到了咖啡因如何通过一些令人惊叹的机制改变我们的生活体验，提高警觉性和情绪等。我想讨论一下将咖啡因作为工具的使用。咖啡因是一个非常强效且有用的工具，可以提升心理健康、身体健康和表现。但在使用时需要注意一些事项，特别是剂量。首先，不是所有人对相同剂量的咖啡因反应都一样，但我们可以肯定，体重是估算健康有效的咖啡因剂量的一个好指标。

So for most people, ingesting 1 to 3 milligrams of caffeine per kilogram of body weight is going to be the range in which caffeine can have positive effects without making us feel overly anxious and give us that feeling that we're jumping out of our skin and turn the otherwise positive experience of caffeine into an aversive one. For those of you that aren't familiar with thinking in terms of kilograms and normally thinking pounds, I'll just quickly give you some general estimations that for instance 100 kilograms equals 220 pounds. So for me, I weigh 100 kilograms. That means that 1 to 3 milligrams, again, milligrams, thousands of a gram, 1 to 3 milligrams of caffeine per kilogram of body weight would mean for me. I could safely ingest 100 to 300 milligrams of caffeine in a single dose in a single drink.

对于大多数人来说，摄入每公斤体重1到3毫克的咖啡因通常能够带来积极的效果，而不会让我们感到过度焦虑或有种想跳出自己的皮肤的感觉，从而让咖啡因原本的愉悦体验变得令人厌恶。如果你不习惯用千克思考，而是通常用磅，我可以给你一些基本的换算，比如100千克大约等于220磅。以我为例，我的体重是100千克。这样的话，以每公斤体重1到3毫克为标准，我每次可以安全摄入100到300毫克的咖啡因。注意，1到3毫克表示每公斤体重摄入的剂量。

If that's the way I'm consuming it or pill form, if that's the way that I'm consuming it. And it's very likely that that would be a tolerable dose. However, if you are not somebody that's accustomed to drinking caffeine on a regular basis, I suggest you start on the lower end of that 1 to 3 milligrams per kilogram of body weight range. So for instance, if you're somebody who weighs 50 kilograms, that's approximately 110 pounds. And you would be pretty comfortable ingesting somewhere between 50 and 150 milligrams of caffeine.

如果我是通过这种方式摄取咖啡因，或者服用药片形式摄取，那么这可能是一个可以耐受的剂量。然而，如果你平时不习惯经常饮用咖啡因，我建议你从每公斤体重1到3毫克的较低端开始。所以，比如说，如果你的体重是50公斤（大约110磅），你摄入50到150毫克的咖啡因应该是比较舒适的。

So what I recommend is that people who are considering using caffeine as a tool or who are already ingesting caffeine start to think about the dosage of caffeine that you are ingesting or plan to ingest. And the timing in which you ingest that caffeine relative to certain tasks throughout your day, you're waking and you're sleeping. We'll talk about that in just a moment. But the first step for you is to figure out how much you weigh in kilograms. And then to go to that number of 1 to 3 milligrams of caffeine per kilogram of body weight. And that's a good range in which you might want to explore the use of caffeine in a single application, meaning in a single dose.

所以，我建议正在考虑使用咖啡因作为工具的人，或者那些已经摄入咖啡因的人，开始关注你摄入或计划摄入的咖啡因剂量。以及你在一天中的特定任务、醒来和睡觉时间相对于咖啡因的摄入时间。我们稍后会详细讨论这个问题。但首先，你需要知道自己的体重是多少公斤。接着，以每公斤体重1到3毫克的咖啡因为参考，这是一个适合在单次摄入中探索咖啡因使用的范围。

Now, I do realize that some people out there are drinking coffee all day long or having coffee in the morning and then again in the afternoon, what I'm referring to here is the ingestion of caffeine in a single bout, right? One cup of coffee or two cups of coffee, for instance, to achieve that 100 to 300 milligram range. If that's what's appropriate for your body weight. But to avoid any confusion, when I talk about dosage of caffeine, what I'm really talking about is not the total amount of caffeine ingested per day. I'm talking about the total amount of caffeine ingested in one sitting or setting, that is.

现在，我意识到有些人会整天喝咖啡，或者早上喝一杯，下午再喝一杯。我这里要说的是一次性摄入的咖啡因量。比如说，一次喝一到两杯咖啡，这样可达到100到300毫克的咖啡因摄入量，如果这对你的体重是适合的。但为了避免混淆，当我讨论咖啡因的剂量时，我指的是一次性摄入的咖啡因总量，而不是一天摄入的总量。

And if you're somebody who's drinking caffeine multiple times throughout the day, you could imagine, for instance, let's say the appropriate dose for you in order to get an enhancement and mental performance or physical performance is 200 milligrams. And you are somebody who's doing some work in the morning and you want to have that lift in the morning to be able to focus better and you're doing some physical exercise in the afternoon or vice versa, that you would ingest 200 milligrams of caffeine at two separate times per day separated by about four hours.

如果你是那种一天当中多次摄入咖啡因的人，比如说，你可以想象，对于你来说，合适的剂量是200毫克，这样可以提升你的精神表现或身体表现。假设你早上需要工作，希望通过咖啡因来提高注意力，并且下午进行一些体力锻炼，或者反过来，你可以在每天分两次摄入200毫克的咖啡因，间隔大约四小时。

Now, you don't have to separate them. You could put them two hours apart, for instance. But we'll talk about half life of caffeine and so forth. Just keep in mind that if you're ingesting 200 milligrams of caffeine and that's the appropriate dose for you based on your body weight. And then you are ingesting another 200 milligrams of caffeine an hour later, you are effectively ingesting approximately 400 milligrams of caffeine, which is going to start exceeding the dose in which you can normally tolerate without feeling anxious and jittery.

现在，你不必把它们分开。比如，可以间隔两小时服用。但我们会讨论咖啡因的半衰期等等。请记住，如果你摄入了200毫克的咖啡因，并且这个剂量是根据你的体重合适的。那么，如果你在一小时后又摄入了另外200毫克的咖啡因，这实际上相当于摄入了约400毫克的咖啡因，这可能会超过你正常情况下可以耐受的剂量，从而让你感到焦虑和不安。

With all of that said, there is a range of tolerance for caffeine that's based on two things. One is a pre-existing disposition that is whether or not your genetics and nervous system in the backdrop of your life, how much stress you're experiencing tends to make you feel more anxious and alert and jittery before you ingest any caffeine. And the other is how so called caffeine adapted you are. We often hear about tolerance. Tolerance means something very specific. It's the ability to ingest more and more of something with a plateau that is a non-no increase or an actual reduction in the effectiveness of that thing.

综上所述，人体对咖啡因的耐受程度取决于两个方面。首先是你的先天体质，也就是说你的遗传基因和神经系统在生活背景下的表现，以及你在摄入咖啡因前所经历的压力程度，这些都会影响你在摄入咖啡因前是否容易感到焦虑、警觉和紧张。其次是你的“咖啡因适应”程度。我们常听到“耐受性”这个词。耐受性指的是一个人在摄入越来越多某种物质时，达到一个平台期，这时该物质的效果不再增强，甚至可能有所减弱。

But here we're not really talking about tolerance to caffeine. What we're talking about is being caffeine adapted. A simple way to understand whether or not your caffeine adapted or not is that if you drink caffeine and it tends to increase your heart rate and make you feel more alert and a bit more anxious, then chances are you are not caffeine adapted provided the amount of caffeine is within the healthy range for you. That is the ranges we talked about a moment ago.

在这里，我们其实不是在讨论对咖啡因的耐受性，而是在说适应咖啡因。一个简单的方法来理解你是否适应了咖啡因就是：如果你喝了咖啡因后，感觉心跳加快，更加警觉，并且有些焦虑，那么很可能你尚未适应咖啡因，前提是你摄入的咖啡因量是在对你健康有益的范围内。这个范围就是我们刚才提到的那些。

However, here's somebody who drinks caffeine and you actually feel alert and relaxed. Chances are you are caffeine adapted. And so at various times during today's episode I'll talk about people who are caffeine adapted and people who are not caffeine adapted. We'll talk about the use of caffeine every other day. I know for you habitual caffeine drinkers, including myself, just the simple mention of that probably sounds aversive. But there is actually great utility to using caffeine every other day as opposed to every day.

然而，这里有一个喝咖啡因的人，你实际上感到警觉和放松。可能是因为你已经适应了咖啡因。因此，在今天的节目中，我会在不同的时间讨论适应咖啡因的人和不适应咖啡因的人。我们会谈到每隔一天使用咖啡因。对你们这些习惯性喝咖啡因的人，包括我自己，仅仅提到这点可能就让人感觉不太舒服。但实际上，每隔一天而不是每天使用咖啡因是非常有益的。

But just keep in mind that some people will drink caffeine and not get much of a lift from it at all. Other people will drink caffeine and they will feel extremely anxious even at dosages far lower than that one to three milligrams per kilogram of body weight range that I described a moment ago. So you have to take into account individual differences. That said one to three milligrams of caffeine per kilogram of body weight for a given sitting, you know, for your morning coffee or your morning your Ramata tea is a good range from which to start.

请记住，有些人喝了咖啡因后，并不会感受到明显的提神效果。而另一些人则可能在摄入远低于每公斤体重一至三毫克的剂量时，就会感到非常焦虑。所以，要考虑到个人的差异。话虽如此，每次饮用时，按照每公斤体重摄入一至三毫克的咖啡因，比如在你早上喝咖啡或马黛茶时，是一个不错的起点。

And I do encourage you to go online and look up the various beverages and foods that you might be eating that contain caffeine. For instance, some people are surprised to discover that the coffee that they get from some of the more standard popular vendors out there. The small coffee or the median coffee, for instance, can contain as much as 400 to 600 milligrams of caffeine and the large coffee that is often sold at those commercial vendors can contain as much as one gram, 1000 milligrams of caffeine.

我建议你上网查一下各种含有咖啡因的饮料和食物。例如，一些人可能会惊讶地发现，从一些常见的知名品牌中买到的小杯或中杯咖啡可能含有高达400到600毫克的咖啡因，而那些商业品牌通常出售的大杯咖啡中咖啡因含量甚至可以达到一克，即1000毫克。

Now you may be adapted to that such that it doesn't make you feel anxious. But if you wonder why you feel irritable and you get a headache when you don't get that caffeine or that amount of caffeine at precisely the time that you're used to getting at each day, that's because you are consuming quite large quantities of caffeine on a regular basis. So I do recommend whether or not you drink soda or coffee or tea that you figure out the source of that. Okay, so figure out what vendor you purchase it from, what kind of coffee and go online and spend a little bit of time because the information is out there to discover what levels of caffeine you're actually ingesting.

现在你可能已经适应了这种情况，以至于它不会让你感到焦虑。但是，如果你感到烦躁，并且在没有按每天习惯的时间摄入足够的咖啡因时感到头痛，那是因为你经常摄入大量的咖啡因。因此，我建议无论你是喝苏打水、咖啡还是茶，都要弄清楚它的来源。弄清楚你是从哪个商家购买的，是什么品牌的咖啡，然后上网花点时间，因为网上有信息可以查到你实际摄入了多少咖啡因。

Now if you happen to be ingesting more than one to three milligrams per kilogram, a body weight of caffeine, that's not necessarily bad. However, you do want to be careful about ingesting very high levels of caffeine over long periods of time in your life because there can be issues that start to rise in particular a bias towards higher levels of anxiety and depletion of certain electrolytes because caffeine is a diuretic can cause you a leusodium and other things of that sort.

如果你摄入的咖啡因超过每公斤体重一到三毫克，这并不一定是坏事。然而，你要小心在较长时间内摄入非常高水平的咖啡因，因为这样可能会产生一些问题，尤其是会导致焦虑水平升高和某些电解质的流失。因为咖啡因是一种利尿剂，它可能导致你身体里的钠和其他物质减少。

And also just from simply a dependent standpoint, it does appear that if you ingest high levels of caffeine that is exceeding the dosages that normally you could get away with and get just as much mental enhancing and physical enhancing benefits, that you can cause some disruption to the microvascular, you can bias yourself towards headaches, anxiety attacks, and you can become actually quite irritable when you're not getting those higher levels of caffeine. So I do encourage you to figure out not just what an appropriate caffeine dosage would be for you, but also how much caffeine you might already be ingesting.

从单纯依赖的角度来看，如果摄入过高的咖啡因，超过通常可以承受的剂量，虽然这些剂量本来可以带来同样多的精神和身体提升效果，但可能会对微血管造成干扰。这样可能会增加你出现头痛、焦虑发作的倾向，并可能在没有获得这些高水平的咖啡因时变得相当易怒。因此，我建议你了解适合自己的咖啡因剂量，同时也要注意自己可能已经摄入了多少咖啡因。

The first tool I'd like to talk about is one that I've mentioned before on this podcast several times. And it's something that if you haven't heard of, will be very useful to you. And if you have heard this tool before, I'm going to add some additional features to the description of this tool that should make this worthwhile for you as well. And that is to delay your caffeine intake to 90 to 120 minutes after waking up on most days.

我想讨论的第一个工具是在这个播客中我之前多次提到过的。如果你没有听说过这个方法，它会对你非常有用。如果你已经听过这个工具，我会加入一些新的特点，让这个话题对你来说同样值得一听。这个工具就是在大多数天里，醒来后延迟90到120分钟再摄入咖啡因。

And I'll be very clear as to days in which you might want to ingest caffeine more closely to when you wake up. Why would you want to delay your caffeine intake to 90 to 120 minutes after waking? The answer to that is very simple. Many people wake up in the morning, they drink caffeine within 10, 20, 30, sometimes within two minutes of waking, and they feel more alert naturally. That makes sense because of the effects of caffeine in blocking the effects of a dentists, and I talked about earlier, and its effects on other neurotransmitter systems. But then what they find is that in the early afternoon, in particular after lunch, they experience a dramatic dip in their overall levels of energy, the so-called afternoon crash.

我会很清楚地说明哪些天你可能希望在接近醒来时摄入咖啡因。为什么要把咖啡因的摄取时间推迟到醒来后90到120分钟呢？答案很简单。很多人早上醒来后，会在醒来10、20、30分钟后，有时甚至在醒来两分钟内喝咖啡因，他们会感到更加警觉。这可以理解，因为咖啡因通过阻断腺苷的作用以及对其他神经递质系统的影响，让人感到清醒。但是，他们随后会发现，特别是在午餐后，整个下午早些时候，他们的能量水平会明显下降，也就是所谓的下午崩溃。

And in most cases, the way they respond to that is to ingest more caffeine, which indeed can increase their levels of mood and alertness. However, as we'll soon talk about, there is a problem with ingesting caffeine in the afternoon. If it falls within eight or ten or dare I even say 12 hours of going to sleep, and that is the caffeine ingested in the afternoon for most everybody, I'd say for 95 plus percent of people disrupts the architecture and quality of their nighttime sleep. And I should say that it doesn't necessarily impact their ability to fall asleep and maybe even sleep through the night, but that the depth and quality of that sleep is disrupted by consuming caffeine in the afternoon.

在大多数情况下，他们应对这种情况的方法是摄入更多的咖啡因，确实可以提高心情和警觉性。然而，正如我们马上要讨论的，下午摄入咖啡因存在一个问题。如果在睡前8到10个小时，甚至12小时内摄入咖啡因——我敢说，对于超过95%的人来说——会影响他们夜间睡眠的结构和质量。我需要指出的是，这不一定会影响他们入睡的能力，也可能不会妨碍他们整夜睡觉，但下午摄入咖啡因会影响他们睡眠的深度和质量。

A little bit later I'll talk about how you can offset some of those negative effects if you absolutely require caffeine in the afternoon, but there's a huge advantage to restricting your caffeine intake to the early part of your day, but not consuming caffeine within the first 90 to 120 minutes after waking. In fact, many people find that if they delay their caffeine intake to 90 to 120 minutes after waking up, that they feel more alert in the morning and they completely avoid that afternoon crash.

稍后我会谈到如果你在下午确实需要咖啡因，如何抵消其中的一些负面影响。不过，将咖啡因的摄入限制在一天的早些时候，有很大的好处，但不要在醒来后的90到120分钟内摄入咖啡因。事实上，很多人发现，如果他们将咖啡因的摄入时间推迟到醒来后90到120分钟再开始，他们在早上会感觉更加清醒，而且完全避免了下午的疲倦崩溃。

Now that said, many people including myself do need a short nap or non-sleep deep rest or other form of relaxation for 10 to 30 minutes in the afternoon. That is natural and healthy. I'm not referring to the need for that when I refer to the so-called afternoon crash. What I'm talking about in the afternoon crash is a inability to recover energy and focus and a need to consume more caffeine just to make it through the afternoon. By delaying caffeine intake from to 90 to 120 minutes after waking, there are a couple of things that are accomplished.

现在，我要说明的是，包括我自己在内的许多人确实需要在下午进行短暂的小憩、非睡眠的深度休息或其他形式的放松，时间大约在10到30分钟内。这是自然且健康的。我所说的“午后低落”并不是指这种休息需求。午后低落指的是无法恢复精力和集中注意力，并需要摄入更多咖啡因才能勉强度过下午。通过将咖啡因的摄入时间推迟到醒来后的90到120分钟，可以达到一些效果。

First of all, you offset that afternoon crash and this is an effect that many people experience the very first time they start delaying their caffeine intake to 90 to 120 minutes after waking. And the reason this works so well is the following. As I mentioned earlier, adenosine is a molecule that builds up the longer that we are awake. It is a molecule that is reduced or cleared from our system by sleep. So when we emerge from sleep, regardless of how long we've slept, our adenosine levels are lower than they were when we went to sleep the previous night. If you slept well enough and long enough, those adenosine levels can be very, very low, but they are never completely zero. You wake up in the morning even if you're one of these people that spring is out of bed and is ready to attack the day. And here I'm certainly not describing myself. I'm not one of those people that tend to wake fairly slowly.

首先，推迟咖啡因的摄入可以避免午后崩溃。这是因为许多人在第一次尝试将咖啡因摄入时间延迟到醒来后90到120分钟时，就会感受到这样的效果。原理如下：如前所述，腺苷是一种随着清醒时间延长而积累的分子，而通过睡眠可以减少或清除这种分子。所以，当我们醒来时，无论我们睡了多长时间，腺苷的水平都比前一晚入睡时要低。如果你睡得足够好，腺苷水平就会非常低，但不会完全为零。即使你是那种早上醒来就精神充沛、准备迎接一天的人，早晨起来时腺苷仍会存在。这里我并不是在描述我自己，因为我通常醒来得比较慢。

But if you're one of those spring up and attack the day or you're one of the people who moves more slowly into your day, regardless, there's still some residual adenosine in your system. And particularly the case, if you did not get enough sleep or enough depth of sleep the night before, the correct ratios of slow wave sleep and rapid eye movement sleep. And for those of you interested in optimizing sleep, I'll just refer you to our Master Your Sleep episode of the Hubertman Lab Podcast, the Perfect Your Sleep episode of the Hubertman Lab Podcast. And we have a toolkit for sleep, all of which are available, zero cost, timestamped, etc. at HubertmanLab.com. You wake up in the morning and your adenosine levels are low, but they're not zero. And if you didn't sleep that well or deeply enough the night before, you're going to have more adenosine in your system.

不论你是那种一早起床就充满干劲，还是慢慢进入状态开始一天的人，你体内都会有一些残留的腺苷。如果你前一晚没有获得足够的睡眠，或者没有达到深度睡眠，也就是慢波睡眠和快速眼动睡眠的正确比例，这种情况会更加明显。如果你有兴趣优化睡眠，可以参考“Huberman Lab”播客中的《掌握你的睡眠》或《完美睡眠》这两集，我们还提供了一些睡眠工具包，所有这些内容都可以在HubermanLab.com免费获取，带有时间标记等。早上醒来时，你的腺苷水平会较低，但不会为零。如果你前一晚没有睡好或睡得不够深，体内的腺苷水平会更高。

You might think the logical thing to do is therefore to drink caffeine and to block the adenosine that's there. But what happens if you do that is there's an accumulation, a sort of glut of adenosine that hangs around. And then in the afternoon when the effects of that caffeine start to wear off, you will experience this so-called afternoon crash. As I mentioned earlier, there is a way to clear out the adenosine that's present when you wake up in the morning and to clear it out essentially completely without just blocking its receptors and letting it accumulate or hang around. And the way to do that is to deliberately spike your cortisol.

你可能认为逻辑上应该喝咖啡因饮料来阻止腺苷的作用。但如果你这样做，腺苷就会堆积，就像堵在那儿一样。当下午咖啡因的效果开始减退时，你会感到所谓的"下午崩溃"。正如我之前提到的，有一种方法可以在早晨醒来时清除体内存在的腺苷，而且能够彻底清除，而不是仅仅阻止它的受体，让它堆积。这个方法就是有意地刺激皮质醇分泌。

Now, many of you have heard of cortisol, the so-called stress hormone as a bad thing. And indeed, chronically elevated cortisol is a bad thing. It depletes your immune system. It's bad for psychosocial effects. It tends to make us feel anxious and on and on. But cortisol itself is not bad. Cortisol is wonderful. Cortisol enhances the efficiency of the immune system. It makes us alert and focus. It stimulates our metabolism. It does a huge number of positive things, provided that it is released in a circadian fashion that is at the appropriate times every 24 hours. And that it tends to peak very close to waking.

现在，许多人都听说过皮质醇，这种俗称“压力荷尔蒙”的东西常常被认为是有害的。而事实上，长期皮质醇水平升高确实是不好的。它会削弱你的免疫系统，对心理和社交方面也有负面影响，让我们感到焦虑等等。然而，皮质醇本身并不是坏东西。皮质醇是非常有益的。它可以增强免疫系统的效率，使我们保持警觉和专注，同时也能刺激新陈代谢。如果在每天24小时的生理节律中适时释放皮质醇，那么它还能带来许多积极的作用。通常，它在我们刚醒来时达到峰值。

In fact, one of the reasons you wake up in the morning, assuming that you weren't woken up by some noise or sleeping in an environment that's too warm, etc, is that your cortisol levels start to rise. And shortly after waking, your cortisol levels will start to reach their peak. And when I refer to a cortisol pulse, that's just, I mean, biology nerds peak for a rise and peak in cortisol. You want that cortisol pulse to occur early in the day close to waking. And you want that for a couple of reasons. First of all, if you don't restrict that cortisol pulse to early in the day, it will tend to bleed into the later parts of the day.

事实上，你早上醒来的原因之一是皮质醇水平开始上升，前提是没有被噪音吵醒或者睡觉的环境太热等等。刚醒来不久后，你的皮质醇水平会达到顶峰。我所说的“皮质醇脉冲”指的就是皮质醇的上升和达到顶峰现象。你希望这种皮质醇脉冲在早晨醒来时发生，这样有几个好处。首先，如果这种皮质醇脉冲不是限制在早晨，而是延续到一天的晚些时候，会有不利影响。

And actually a late shifted cortisol peak is one of the hallmark signatures of depression, low level depression and serious depression. And it can start to disrupt sleep and certainly can disrupt mood metabolism and your immune system. So you want that cortisol peak early in the day. How do you ensure that that happens? Well, you wake up in the morning and whether or not you're a bounce out of bed type or you're more groggy, you know, kind of weighed slowly into the day type like I am, you wake up and you don't ingest caffeine. Fine and in fact, beneficial to hydrate with water and electrolytes.

实际上，皮质醇峰值的延迟是抑郁症的一大特征，无论是轻度抑郁还是重度抑郁。这样的延迟可能开始扰乱睡眠，当然也可以影响情绪、新陈代谢和免疫系统。因此，你希望皮质醇峰值在一天的早些时候出现。那么，如何确保这一点呢？你早上醒来时，无论你是精神抖擞地跳下床，还是像我一样慢慢悠悠地开启一天，都不要摄入咖啡因。补充水分和电解质不仅没问题，还对身体有益。

Terrific. In fact, I would say necessary to get bright light in your eyes, ideally from sunlight. I've talked about this many, many times before in the podcast. If you wake up before the sun comes out and turn on bright artificial lights, but then certainly once the sun is out and even on cloudy days, in fact, especially on cloudy days, get outside for anywhere from five to 20, maybe even 30 minutes. Do some work outside, take your breakfast outside if you're breakfast eater. Get something done outside, even if it's just to get outside and get bright light in your eyes. Why? Well, because it's been shown in studies on humans that getting bright light in your eyes in the first hour after waking or as soon as possible after waking increases the peak of that cortisol pulse by 50% five zero.

太好了。实际上，我会说在醒来时接触明亮的光线是非常必要的，最好是阳光。我在播客中多次谈到过这个。如果你在太阳出来前醒来，可以打开明亮的人造灯光。但一旦太阳出来了，甚至在阴天时，事实上尤其是在阴天时，一定要到户外待上5到20分钟，甚至30分钟。在户外做些事情，如果你吃早餐，可以到户外吃。无论做什么，哪怕只是为了能到户外并让眼睛接触到明亮的光线。为什么呢？因为研究表明，醒来后第一小时内或醒来后尽快接触到明亮光线，可以使人体内皮质醇脉冲的峰值增加50%。

And that cortisol pulse yes increases mood yes increases alertness, but it does one other very important thing, which is that through an indirect pathway. It can clear out any residual adenosine that might be present in your system when you wake up in the morning. Again, this is going to be especially important for those of you that are not getting as much sleep or as much quality sleep as you would like. It's going to be very important for you to get that morning bright light ideally from sunlight, get that cortisol peak going other ways to increase that cortisol peak would be to do some physical activity if you don't have time to do a full workout well then getting some movement, you know, 10 minutes of skipping rope or even five minutes of skipping rope or jumping jacks or walking if that's all you have time for ideally while getting the sunlight in your eyes, but that's going to zero out the adenosine present in your system.

皮质醇激增确实能提升情绪和警觉性，但它还有一个非常重要的作用，就是通过一种间接途径，消除你早晨醒来时体内残留的腺苷。对于那些睡眠时间不足或睡眠质量不佳的人来说，这一点尤为重要。因此，早晨一定要尽量多接触明亮的光线，理想情况下是阳光，从而促进皮质醇水平的上升。其他促进皮质醇增加的方法还包括进行一些体育活动。即使没有时间进行完整的锻炼，做一些简单的运动也有帮助，比如跳绳10分钟，甚至5分钟，或是做开合跳，步行也行，如果时间有限的话。理想情况下，最好是在阳光下进行，这将有助于清除你体内的腺苷。

If however you were to wake up and immediately drink caffeine caffeine itself can stimulate the release of cortisol a little bit more than it would otherwise be present in your system, but by blocking those adenosine receptors and because of the indirect effects of caffeine on the cortisol system, you actually are reducing the clearance of a denocene that would otherwise occur. So I realize that's a mouthful just to be very clear if you wake up and you ingest caffeine right away, you're blocking the adenosine receptor, but you're not clearing it out. You're also preventing cortisol from having its normal increase in rise such that it can directly clear out adenosine because cortisol can clear out adenosine and that's what you want. You want to be at maximum alertness and focus in your morning and throughout your day and by delaying your caffeine to 90 to 120 minutes after waking, you set up your system so that you get that morning cortisol peak ideally a peak that's even greater because you're getting your bright light viewing.

如果你一醒来就立刻摄入咖啡因，咖啡因能刺激皮质醇的释放，比你体内原本的水平略高一些。它通过阻断腺苷受体和对皮质醇系统的间接影响，实际上减少了腺苷的清除。因此，总结来说，如果你起床后立即摄入咖啡因，会阻断腺苷受体，但不会清除腺苷。你也会阻止皮质醇正常上升的过程，而皮质醇本来可以直接清除腺苷，这也是你想要的效果。你希望在早晨及一天中都能保持最大的警觉和专注，因此，如果你在醒后90到120分钟再摄入咖啡因，你让身体有机会产生早晨皮质醇的高峰，理想情况下，这个峰值甚至会因明亮的光照而更高。

And then when you ingest your caffeine 90 to 120 minutes after waking, not only will you be craving it just a little bit, but you will be drinking that caffeine on an already existing backdrop of increased alertness for two reasons. One is adenosine is zeroed out and your cortisol peak is higher. And so now when you ingest caffeine, you can actually ingest levels of caffeine that are a little more reasonable that almost with certainty are going to fall in this one to three milligrams per kilogram dosage and will allow you to feel really alert and will carry that alertness well into the afternoon hours without the need to drink more caffeine. And thereby will prevent you from drinking caffeine and disrupting your nighttime sleep. And of course, by getting better nighttime sleep, you're going to zero out your adenosine even more.

当你在醒来后90到120分钟摄入咖啡因时，不仅会稍微渴望它，而且你还会在保持更高警觉性的基础上摄入咖啡因，这是因为两个原因：一是腺苷已被清除，二是皮质醇达到了更高的峰值。所以，当你摄入咖啡因时，实际摄入量会更为合理，几乎可以确定在每公斤体重1到3毫克的剂量范围内。这样，你会感到非常清醒，这种清醒状态可以持续到下午，而无需再摄入更多咖啡因，从而避免因为喝咖啡而影响晚上的睡眠。当然，通过改善晚间睡眠，你会进一步降低体内腺苷的水平。

So what I'm describing here are essentially two tools. I'm telling you to get morning sunlight and maybe some exercising conjunction with that, even if it's brief exercise. But the main tool of delaying caffeine 90 to 120 minutes after waking has immediate effects, but it also sets in motion a cascade or domino falls that lead to better sleep and more wakefulness the next night and the next day and so on and so forth. Now I realize there are some people who just simply cannot or will not delay their caffeine 90 to 120 minutes after waking for whatever reason. First off, let me say that if you are somebody who likes to wake up and do very intense exercise within the first 90 minutes after waking.

我这里描述的基本上是两个工具。我建议你在早晨晒太阳，并且可以结合一些锻炼，即使只是短暂的运动。不过，最主要的建议是延迟90到120分钟再摄入咖啡因。这不仅会带来立即的效果，还会引发一系列反应，帮助晚上更好入睡并且增加第二天白天的清醒程度。我意识到有些人因为各种原因，可能无法或不愿意在醒后延迟90到120分钟再摄入咖啡因。首先，如果你是那种喜欢在醒来后90分钟内进行高强度运动的人……

Well, in that case, it would be appropriate to ingest your caffeine just prior to doing that exercise, not a problem, not a problem. But you should expect that the combination of drinking caffeine very shortly after waking plus exercising very intensely shortly after waking will increase the intensity of that early afternoon and afternoon fatigue that you feel. Now for some people, that's a great thing they can afford to take a nap or do non-sleep depressed step away from work and so forth. In that case, I strongly encourage you to do whatever it is that allows you to get regular exercise because regular exercise is going to be very beneficial.

好吧，在这种情况下，你可以在进行那项锻炼之前摄入咖啡因，这没问题。不过要注意的是，刚醒后不久喝咖啡再加上激烈运动，可能会加剧你在午后或下午感到的疲劳感。对于一些人来说，这不是什么大问题，因为他们能抽时间小睡一会儿或从工作中稍作休息。在这种情况下，我强烈建议你继续进行规律锻炼，因为规律锻炼会对你非常有益。

In fact, we did an entire episode called Toolkit for Fitness that describes a couple of different, but really one main structure that allows you to get the appropriate amount of resistance training and cardiovascular training and flexibility training throughout the week. I happen to follow that program and it works very well and it does involve some of those workouts to come very early in the morning shortly after waking. And in those cases, I do ingest caffeine just prior to those within 10, 20 minutes of waking.

事实上，我们制作了一整集名为《健身工具包》的节目，介绍了几种不同的结构，实际上主要是一个能够帮助你在一周内合理安排阻力训练、有氧训练和柔韧性训练的方法。我个人也在遵循这个计划，效果非常好。其中有些锻炼是在早晨刚醒来的时候进行的。在这种情况下，我会在醒来后10到20分钟内摄入一些咖啡因。

However, on other days, I personally delay my caffeine intake 90 to 120 minutes and I've done that to great benefit. And most people, if not all people that try that have reported the same. I should mention that some people will find getting out to that 90 minutes. Then getting out to that 90 minutes to be excruciatingly difficult because they're so accustomed to ingesting caffeine close to waking up. In that case, maybe just push out your caffeine intake by about 15 minutes each day until you hit that 90 to 120 minute mark.

不过，在其他日子里，我会把咖啡因的摄入延迟90到120分钟，这对我有很大的好处。大多数尝试过这样做的人也报告了同样的效果。我需要提醒的是，有些人可能会发现延长到90分钟非常困难，因为他们习惯于刚醒来就摄入咖啡因。在这种情况下，可以尝试每天推迟15分钟，直到达到90到120分钟的目标。

And that will make it much easier. It might take you a week or so to get there. But once you get there, you'll find it to be quite easy to maintain. Another thing is that if you are somebody who insists on drinking caffeine very shortly after waking, I would encourage you to drink half of your caffeine then and then the other half of your caffeine about an hour later. That also will help offset some of the afternoon crash for reasons related to the so-called kinetics of caffeine.

这会让事情变得更简单。可能需要大约一周的时间才能达到这个状态。但一旦达到这个状态，你会发现维护起来相当轻松。还有一点，如果你是那种在醒来后很快就要喝咖啡因的人，我建议你先喝一半，然后在一个小时后再喝另一半。这也有助于减轻下午的疲劳现象，这是由于咖啡因的所谓动力学原理造成的。

Caffeine has a quarter life of about 12 hours. That means that if you were to ingest a cup of coffee at let's say 8 a.m. and let's say 100 milligram coffee just for sake of simplicity. That about 25% of that caffeine action, we wouldn't really say 25 milligrams, but about 25% of that caffeine action will still be present at 8 p.m. that night, which is pretty remarkable. So there's a long arc of caffeine effects. And this is why it can impede sleep if we take caffeine in the afternoon.

咖啡因的四分之一半衰期大约为12小时。这意味着，如果你在早上8点喝了一杯咖啡，比如说，含有100毫克咖啡因，那么到晚上8点时，大约还有25%的咖啡因作用仍然存在。这一点非常值得注意。因此，咖啡因的效应持续时间较长，这也是为什么如果我们在下午摄入咖啡因，它可能会影响晚上的睡眠。

But again, if you're somebody who wakes up and you really need caffeine right away and you refuse to do this 90 to 120 minute delay thing that I'm talking about. Well, then in that case, I would drink half of your caffeine upon waking and then a little bit more or the other half about an hour later. And that will extend the arc of that caffeine effects such that you don't need it again in the afternoon because you won't experience the afternoon crash. So I think that's one of the way caffeine works.

但是如果你是那种一醒来就迫切需要咖啡因的人，并且不愿意尝试我提到的延迟90到120分钟的方法。那么在这种情况下，我建议你醒来时先喝一半的咖啡因，然后大约一个小时后再喝一点或剩下的一半。这样可以延长咖啡因的效果，使你在下午不需要再摄取咖啡因，因为你不会经历下午的疲倦。所以我认为这是咖啡因起作用的一种方式。

I should mention that if you ingest caffeine on an empty stomach, it will have a more potent stimulant effect. That will also tend to increase the level of jitteriness that caffeine can produce later. I'll talk about ways to offset that jitteriness, but I'll just tell you one tool now. Many people opt to take 100 milligrams of the Indian theanine. So I'll go to offset some of that jitteriness.

我需要提到的是，如果你在空腹的情况下摄入咖啡因，它会产生更强的刺激效果。这也会增加咖啡因引起的紧张感。稍后我会介绍一些方法来减轻这种紧张感，但现在我可以先告诉你一个办法：很多人选择服用100毫克印度茶氨酸来缓解这种紧张感。

Theanine will reduce the jitteriness of caffeine, which is why many energy drink manufacturers and even some coffee manufacturers are now putting theanine in energy drinks and in ground coffee because no surprise. It allows people to consume more of that beverage and thereby purchase more of that beverage, which is what these vendors want without feeling overly anxious in jittery. So I'll take pill form theanine if you want with your caffeine. I don't tend to do that.

茶氨酸能够减少咖啡因带来的紧张感，这就是为什么许多能量饮料制造商，甚至一些咖啡制造商，现在都开始在能量饮料和研磨咖啡中添加茶氨酸的原因。这并不奇怪，因为这样可以让人们在不感到过度焦虑和紧张的情况下消费更多饮品，从而促使人们购买更多饮料，这正是这些厂商所希望的。因此，如果你愿意，你可以和咖啡因一起服用茶氨酸的药片。不过我通常不这样做。

Rather, I control the total dosage of my caffeine. I do tend to consume caffeine on an empty stomach because I do restrict my caffeine intake to the early part of the day. And I generally eat my first meal somewhere around 11 a.m. and then I generally my last meal some time around 8 p.m. or so. Those are those are averages. I would say plus or minus an hour. And that's not because I'm religiously following any kind of time-restricted feeding.

相反，我控制着自己每天摄入的咖啡因总量。我通常会在空腹时摄入咖啡因，因为我把咖啡因的摄入限制在一天早些时候。而我通常会在上午11点左右吃第一餐，大约在晚上8点左右吃最后一餐。这些是大概的时间，上下浮动一个小时左右。我这样安排不是因为我严格遵循某种限时饮食方式。

That tends to work best with my schedule and my appetite. But again, that's a general theme. There are days in which I wake up and I'm very hungry and I might ingest something small snack or something. Or if I'm meeting somebody for breakfast, sometimes I'll have breakfast, sometimes I won't. And so on and so forth. The point is that you can get away with drinking less caffeine to get the stimulant effect if you do it on an empty stomach.

这通常最符合我的日程安排和食欲。但这只是个大概的规律。有时候，我会醒来觉得很饿，可能会吃点小零食什么的。如果和别人约了吃早餐，有时候我会吃，有时候我不吃，依情况而定。重点是，如果空腹喝咖啡因饮料，你只需要少量咖啡因就能达到提神的效果。

And if you're somebody who likes to exercise on an empty stomach. And I'm one of those people. Well, then ingesting caffeine just prior to exercise can be a fantastic tool. A little bit later we'll talk about some of the physical performance enhancing effects of caffeine. But I'll just briefly jump to a point about that as we relate to morning exercise. If you are somebody who regularly ingest caffeine and we can define regularly by if you ingested caffeine every day for the last two weeks, you're a regular consumer of caffeine. Whereas if you're somebody who only ingest caffeine somewhere between two and four times per week, well, then you are not a regular consumer of caffeine. You're an intermittent user of caffeine.

如果你是一个喜欢空腹运动的人，比如我就是这样的人，那么在运动前摄入咖啡因可能是一个很棒的选择。稍后我们会讨论咖啡因对身体表现提升的一些效果。但现在，我想简要提一下与晨练相关的一个观点：如果你是个经常摄入咖啡因的人，比如在过去的两周里每天都摄入过咖啡因，那么你就是咖啡因的常规消费者。如果你每周只摄入两到四次咖啡因，那么你就不是咖啡因的常规消费者，而是一个偶尔使用咖啡因的人。

Well, if you're somebody who's a regular user of caffeine, the performance enhancing effects of caffeine are going to be most dramatic. If you take two or three days off from drinking caffeine, which to my mind as a, I don't want to call myself a caffeine addict, but a regular caffeine user. That's a horrible notion to me. It is aversive notion because I do like the effects of caffeine so much. But if you really want to see the maximum performance enhancing effects of caffeine, you'll do either one of two things. You will either abstain from caffeine for a few days or three days prior to ingesting caffeine. Or you will use caffeine on an empty stomach.

如果你是一个经常饮用咖啡因的人，咖啡因的提神效果会最明显。如果你在饮用咖啡因前停上两三天，这种效果会更加突出。作为一个不算咖啡因上瘾但确实频繁饮用咖啡因的人，这听起来对我来说确实有点难受，因为我非常喜欢咖啡因带来的效果。但是如果你真的想要体验到咖啡因最强的提神效果，可以选择以下两种方法中的一种：要么是在饮用咖啡因前的几天内不摄入咖啡因，要么是在空腹的情况下使用咖啡因。

It's very clear that caffeine on an empty stomach enhances both the mental and physical enhancing effects of caffeine. And of course, all of that has to be stated on the backdrop of consideration that if you, you know, you're very, very hungry, it can be make it hard to concentrate and so on and so forth. So I'm not encouraging people to starve themselves by any means. Certainly don't do that. If you want to maximize the performance enhancing effects of caffeine, you will consume it on an empty stomach. And then as a final point to that, caffeine is a diuretic. It causes us to lose fluid and along with that fluid to excrete sodium because of the effects of caffeine on various processes within the kidney.

空腹时摄入咖啡因可以增强其提升精神和体能的效果。这一点是非常明显的。当然，在此需要说明的是，如果你非常饿，可能会让你难以集中注意力等等。所以，我并不建议人们为了此目的而刻意忍饥挨饿，千万不要这样做。如果你想最大化咖啡因的提升效应，可以在空腹时摄入。最后要指出的是，咖啡因是一种利尿剂，会导致我们失去体液，并随着体液排出钠元素，这是由于咖啡因对肾脏内多种过程的影响所致。

So one thing that works very well to maintain mood and alertness longer given a certain amount of caffeine intake and to avoid the jitteriness and what can sometimes feel like a crash or low blood sugar feeling or even blurry vision is to make sure that you consume at least an equal volume of water with your caffeine. And ideally that water would contain maybe a small pinch of salt or some sort of electrolyte drink or powder rather for me, I use element full disclosure, they are a podcast affiliate and sponsor, but you don't need to do that. You could simply just have a glass of water alongside your coffee or espresso or your bromonte and just put a small pinch of sea salt in that or even just plain table salt.

为了在摄入一定量咖啡因时更好地保持情绪和警觉，并避免出现紧张不安感、以及有时会感受到的崩溃感、低血糖感甚至视线模糊的情况，一个非常有效的方法是确保你在摄入咖啡因的同时也喝至少等量的水。理想情况下，这些水中可以加入一小撮盐，或者使用一些含电解质的饮料或粉末。我个人使用Element，声明一下，他们是我播客的合作伙伴和赞助商。但你不需要这样做，只需在喝咖啡、浓缩咖啡或马黛茶时，旁边准备一杯水，加入一小撮海盐或普通食盐即可。

And that will help offset some of the jitteriness of caffeine. A lot of people think that when they ingest caffeine, they get the jitteriness and crash because their blood sugar is low. And while that can be the case, oftentimes it's simply because of the excretion of sodium that's occurred when they've ingested caffeine. So I encourage you to hydrate well and to hydrate with something that contains a little bit of sodium, obviously not so much of the increases hypertension or something of that sort of a small amount of sodium or an electrolyte drink like element and there are other electrolyte drinks out there that can accomplish the same of course.

这可以帮助缓解摄入咖啡因带来的紧张感。许多人认为，摄入咖啡因后会感到紧张和疲劳，是因为血糖低了。虽然确实可能是这样，但实际上很多时候是因为摄入咖啡因后身体排出了钠。所以，我建议大家补充好水分，并选择含有少量钠的饮品，当然不要过量，以免导致高血压等问题。可以选择像element这样的电解质饮料，市面上还有其他电解质饮料也可以达到同样的效果。

Just a couple of quick notes about theaning because there are a growing number of products out there that contain theaning and there certainly a growing number of people out there who are using theaning for the effect that I described before, which is to offset some of the jitteriness associated with caffeine content. And of course, I should mention that I've talked about the effects of theaning on sleep at that sleep toolkit that you can find as a free download you don't even have to sign up for anything you just download it from huberman lab.com go to the menu, go to newsletter, you'll see the toolkit for sleep.

关于茶氨酸的一些简要说明，因为市面上有越来越多含有茶氨酸的产品，而且也有越来越多人在使用茶氨酸来抵消与咖啡因摄入相关的紧张不安感。当然，我还应该提到，我在一个关于睡眠的小工具包中谈到了茶氨酸对睡眠的影响。你可以在 hubermanlab.com 上免费下载这个工具包，不需要注册任何信息，只需进入菜单，选择“新闻通讯”，就能看到这个睡眠工具包。

You'll see that the so-called sleep stack that I use and recommend includes magnesium three and eight something called apogenin and theanine. Although that sleep stack is designed to be taken 30 to 60 minutes prior to sleep and I make the point there and I'll make it again here that ingesting theanine prior to sleep is not a good idea if you are somebody who tends to have very vivid dreams, night terrors or sleepwalking excuse me, etc. In that case eliminate theanine from from the sleep stack. However, a number of people are using theanine and products are using theanine to offset jitteriness from caffeine containing products during the daytime daytime consumption that is a couple of notes about theanine.

你会看到，我使用并推荐的所谓“睡眠组合”包括三种成分：镁、阿扑地尔素和茶氨酸。虽然这个睡眠组合是设计在睡前30到60分钟使用的，但我要强调的是，如果你容易做非常生动的梦、夜惊或梦游，那么在睡前摄入茶氨酸就不是个好主意。在这种情况下，可以将茶氨酸从睡眠组合中去除。然而，许多人在白天使用含有茶氨酸的产品，以减少含咖啡因产品引起的紧张感。这里有一些关于茶氨酸的注意事项。

Theanine is something that is present in green tea. It's now been created as a supplement. It's what's called a non protein amino acid. So while there are amino acids and proteins there of course amino acids and non proteins and theanine is one such non protein amino acid. Theanine tends to stimulate the so-called glutamate and glutamine pathways. It's actually very similar to glutamate and glutamine. And it has a lot of effects on a lot of different aspects of the nervous system. But the general effect of theanine is to compete for the receptors for certain neurotransmitters and the neurotransmitters I'm referring to are all excitatory neurotransmitters, things like glutamate. And they govern a tremendous amount of our daily thinking and action and feeling, etc. Because there are so many connections between neurons in the brain.

茶氨酸是一种存在于绿茶中的物质，现在已经作为一种补充剂被制造出来。它是一种被称为“非蛋白氨基酸”的成分。虽然氨基酸常与蛋白质有关，但也有一些氨基酸并不组成蛋白质，茶氨酸就是其中之一。茶氨酸倾向于刺激所谓的谷氨酸盐和谷氨酰胺通路。它实际上和谷氨酸盐和谷氨酰胺非常相似，并且对神经系统的许多方面都有影响。茶氨酸的主要作用是与某些神经递质的受体竞争，这些神经递质都是兴奋性递质，比如谷氨酸。由于大脑中神经元之间有大量的连接，这些递质在很大程度上控制着我们日常的思维、行动和感受等方面。

Theanine competes for the receptors for glutamate and tends to reduce our overall levels of alertness. So really when people take theanine along with caffeine what they're doing is they're really taking a slight, I don't want to call it depressant to the point where it misleads people and makes people think that it will make you depressed. The word is a little bit misleading, but tends to reduce or blunt some of the more excitatory pro-alertness actions of neurons in the brain. So when you take it alongside caffeine, tends to quote-unquote even things out a bit. I should mention that the dosages of theanine that are effective for offsetting the jitteriness of caffeine is 200 to 400 milligrams. And the studies that I was able to find showed that essentially up to 900 milligrams per day can be safe. But that's a very high dosage of theanine.

茶氨酸会与谷氨酸的受体竞争，从而降低我们的整体警觉性。因此，当人们与咖啡因一起服用茶氨酸时，他们实际上是在摄入一种轻微的物质。虽然我不好称其为"镇静剂"，以免让人误以为它会导致抑郁，但茶氨酸确实会减弱或缓和大脑中一些促警觉的兴奋性神经活动。因此，当它与咖啡因一起服用时，可以“平衡”一下咖啡因引起的兴奋感。我需要提到的是，200到400毫克的茶氨酸剂量可以有效缓解咖啡因导致的不安感。据我查找的研究显示，每天摄入高达900毫克的茶氨酸通常是安全的，但这已经是非常高的剂量。

In fact, so much so that it might increase sleepiness to the point where it wouldn't feel good. There are also some positive effects of daytime consumption of theanine that are independent of reducing the jitteriness of caffeine. For instance, there's a study demonstrating that 17 days of ingesting theanine at the 200 to 400 milligrams dosage of 1 to 3 times per day can reduce depression and anxiety. There are also some good data out there showing that theanine can have positive effects on endothelial cells, so blood vessels capillaries and so on, and increase some of the functional blood vessels allowing them to pass more blood through them and give them a little bit more elasticity, if you will.

事实上，摄入过多茶氨酸可能会让人感到非常困倦，以至于不太舒服。不过，白天摄入茶氨酸也有一些积极效果，与减少咖啡因引起的紧张感无关。例如，有一项研究表明，每天摄入200到400毫克茶氨酸，持续17天，可以减轻抑郁和焦虑。此外，还有一些可靠的数据表明，茶氨酸对血管内皮细胞也有积极影响，比如可以改善血管（包括毛细血管）功能，使其更加有弹性，从而增加血流量。

So theanine has certain pro-sleep effects. If it's taken prior to sleep, it can enhance the quality, depth, and duration of sleep. Again, if you're a sleepwalker or somebody who has extremely vivid dreams from which you wake up in the middle of the night, probably best to leave out theanine or maybe reduce the dosage down to 100 milligrams and if that's still too much, then eliminate it completely. But theanine can be terrific for enhancing quality, depth, and duration of sleep. It can also reduce the jitteriness associated with caffeine containing beverages and foods, and it has certain antidepressant and pro-endothelial effects.

茶氨酸具有一定的促进睡眠的效果。如果在睡前服用，可以提升睡眠的质量、深度和时长。不过，如果你是梦游者或者经常做非常逼真的梦，导致半夜醒来，可能最好不服用茶氨酸，或者将剂量减少到100毫克。如果仍感觉剂量过高，可以彻底停止使用。然而，茶氨酸确实有助于提高睡眠的质量、深度和时长。它还能减少饮用含咖啡因的饮料和食物所引起的紧张感，并具有一定的抗抑郁和促进血管内皮健康的作用。

That is, it can offset depression, it can offset anxiety, although those are minor effects, subtle effects, and it has been shown to improve endothelial cell. That is, vessel and capillary function and structure in ways that can be beneficial for both brain and body. Now, one final point about theanine that's worth paying attention to is that the kinetics of theanine are such that you don't need to take theanine every time you ingest a caffeinated beverage. When we ingest caffeine, the peak effects of caffeine occur about 30 minutes after we drink it, and there I'm assuming one takes it all at once, and this is a key point that we'll come back to later, rather than sipping your coffee slowly over a couple of hours or an hour.

也就是说，它可以缓解抑郁和焦虑，不过这些都是比较轻微和细微的效果。同时，研究表明它还有助于改善内皮细胞，即血管和毛细血管的功能和结构，这对大脑和身体都有好处。最后，有关茶氨酸的一个值得注意的点在于其代谢动态，你并不需要每次饮用含咖啡因的饮料时都摄入茶氨酸。当我们摄入咖啡因时，其效果大约在饮用后的30分钟达到峰值，这里假设是一次性饮用完——这一点我们稍后还会回过头来详细讨论，而不是在一两个小时内慢慢地啜饮。

If you drink all 200 or 300 milligrams of caffeine in your coffee, or 600 milligrams of your coffee, if you're getting one of those commercial coffees, and you take theanine along with it, theanine will block some of the jitteriness and anxiety inducing effects of caffeine that can occur for much longer than the effects that caffeine lasts. So the peak in theanine occurs about an hour after ingestion. I suppose if you want to get really fancy, and really dial in the kinetics you could ingest theanine about half hour before you ingest your caffeine, but I think that's getting a little bit excessive in terms of controlling your microenvironment, if you will.

如果你喝了含有200或300毫克咖啡因的咖啡，或者是600毫克的商业咖啡，然后同时摄入茶氨酸，那么茶氨酸能够减缓咖啡因带来的紧张和焦虑效果，持续时间比咖啡因的影响还要长。茶氨酸作用在摄入后一小时左右达到高峰。如果你想要更精细地控制效果，可以在喝咖啡前半小时服用茶氨酸，不过我觉得这样对微环境的控制有些过于讲究。

I think it would be perfectly fine to take a 100 to 200 milligrams capsule of theanine along with your coffee or tea and so forth, and just realize that if you drink more caffeine or you extend your caffeine intake over several hours, that you don't necessarily have to take theanine repeated times throughout the day.

我觉得在喝咖啡或茶的时候，服用一颗100到200毫克的茶氨酸胶囊是完全可以的。你只需注意，如果你摄入更多的咖啡因，或者把咖啡因的摄入时间拉长几个小时，你不一定需要全天多次服用茶氨酸。

I'd like to take a brief break and thank our sponsor inside tracker. Inside tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals. I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long term health can only be analyzed from a quality blood test. The problem with a lot of blood and DNA tests out there, however, is that you get data back about metabolic factors, lipids and hormones and so forth, but you don't know what to do with those data.

我想稍作休息，感谢我们的赞助商Inside Tracker。Inside Tracker是一个个性化的营养平台，通过分析你的血液和DNA数据，帮助你更好地了解自己的身体并实现健康目标。我一直相信定期进行血液检查，因为许多影响你短期和长期健康的因素只能通过高质量的血液测试来分析。然而，很多现有的血液和DNA测试存在的问题是，你会得到关于代谢因子、脂类和激素等数据，但不知道如何使用这些数据。

Inside tracker solves that problem and makes it very easy for you to understand what sorts of nutritional, behavioral, maybe even supplementation based interventions you might want to take on in order to adjust the numbers of those metabolic factors, hormones, lipids, and other things that impact your immediate and long term health, to bring those numbers into the ranges that are appropriate and indeed optimal for you. If you'd like to try inside tracker, you can visit inside tracker.com slash Huberman and get 20% off any of Inside Tracker's plans. That's inside tracker.com slash Huberman to get 20% off.

Inside Tracker 可以解决这个问题，并且让您很容易理解您可能需要进行哪些营养、行为，甚至是补充剂方面的干预，以调整影响您短期和长期健康的代谢因素、激素、脂类等指标，使这些指标进入适合并且对您而言最佳的范围。如果您想尝试 Inside Tracker，可以访问 inside tracker.com/Huberman 并获得 Inside Tracker 所有计划的 20% 折扣。请访问 inside tracker.com/Huberman 以享受 20% 的优惠。

Let's talk for a moment about when to avoid caffeine. And in the same stroke, let's also talk about some of the myths around caffeine. For instance, one of the major myths around caffeine is that it can increase osteoporosis. Turns out that while there is a relationship, of course, between calcium and osteoporosis, that is reductions in bone density, and it is the case that caffeine can extract calcium from certain tissues, the large scale studies that are out there essentially prove that if people are ingesting enough calcium through their diet, which most everybody is, although it's not the same as the one that's in the same state, but everybody is, although certainly there are some people that need to supplement calcium or make it a point to consume more calcium containing foods, but assuming that you are getting adequate levels of calcium, there is no direct relationship between caffeine intake and osteoporosis, at least not that I'm aware of.

让我们聊聊什么时候应该避免摄入咖啡因，同时也谈谈一些关于咖啡因的误区。比如，有一个常见的误区是认为咖啡因会增加患骨质疏松症的风险。事实上，尽管钙与骨质疏松症（即骨密度降低）之间确实有关系，并且咖啡因可能会从某些组织中提取钙质，但大型研究基本上证明，如果人们通过饮食摄入足够的钙（大多数人都能做到，尽管有些人需要补充钙或有意多摄入含钙丰富的食物），那么咖啡因摄入与骨质疏松症之间没有直接关系，至少根据我所了解的是这样。

I know this was debated for a number of years in the literature, but the literature seems to have arrived at a general consensus now that caffeine itself is not going to create or exacerbate osteoporosis, provided people are getting enough calcium through their diet, that is through foods, through supplementation or both. Some of the other myths around caffeine are that for instance caffeine will reduce testosterone levels or will reduce estrogen levels. Other myths out there are in exact opposite to that that caffeine will increase testosterone levels in particular free testosterone levels.

我知道这个问题在学术界讨论了很多年，但现在文献似乎达成了普遍共识：只要人们从饮食中获得足够的钙质，无论是通过食物、补充剂，还是两者兼有，咖啡因本身是不会导致或加重骨质疏松的。关于咖啡因的其他一些误解包括：咖啡因会降低睾酮水平或雌激素水平。而实际上，还有一些与之完全相反的误解，认为咖啡因会增加睾酮水平，特别是自由睾酮水平。

There have been some large scale studies addressing the hormone effects of caffeine. There are a little bit difficult to do, I should just mention that caveat, and the reason they are difficult to do is because 90% of adults are consuming caffeine, and therefore you can imagine it's very hard to find a control group to compare the caffeine consumers to. In particular, a control group that's well controlled for other things like lifestyle, diet, exercise, etc. However, one controls as well as one can for all the various factors that could impact hormones.

有一些大规模研究探讨了咖啡因对激素的影响。我需要指出的是，这类研究有些难度，原因是90%的成年人都在摄入咖啡因，所以你可以想象，很难找到一个不摄入咖啡因的对照组来比较。尤其是，要找到在生活方式、饮食、运动等其他方面都控制得很好的对照组更是困难。然而，研究人员尽力控制所有可能影响激素的因素。

One discovers is that caffeine intake, at least at the dosages we talked about earlier, 1-3 milligrams per kilogram of body weight, or even up to double that, that there are no consistent increases or reductions in testosterone or estrogen in men or women that can be directly attributed to the caffeine intake. I say directly attributed because in these association studies one always has to wonder for instance if because people are ingesting more caffeine, they have more energy, and therefore exercising more and exercises known to have effects on testosterone estrogen and other hormones, whether or not the effects of caffeine on those hormones is indirect and so on and so forth.

我们发现，咖啡因的摄入量，至少是在我们之前提到的剂量范围内，即每公斤体重1-3毫克，甚至是这个的两倍，并没有能够直接归因于咖啡因摄入的睾酮或雌激素的一致性增加或减少。我之所以说“直接归因”，是因为在这些关联性研究中，我们总是需要考虑，比如因为人们摄入了更多的咖啡因，他们有了更多的能量，因此可能会进行更多的锻炼，而锻炼已知会影响睾酮、雌激素和其他荷尔蒙，所以咖啡因对这些荷尔蒙的影响可能是间接的，依此类推。

This all just underscores the challenges of doing studies on humans in the wild in their natural habitat of living as opposed to an acute study as it's called to bring someone into the laboratory and studying them just for those hours or moments. With all that said, there does appear to be a relationship between caffeine intake and so called sex hormone and binding globulin, which is a protein present in the body, both men and women, that binds to the sex storied hormones, testosterone and estrogen, and prevents them from being in their free or active form.

这充分说明了在自然环境中对人类进行研究所面临的挑战，而不是像所谓的急性研究那样，把人带到实验室进行短时间的研究。尽管如此，咖啡因摄入和所谓的性激素结合球蛋白之间似乎确实存在关系。这种蛋白质存在于男女体内，会与性类固醇激素（睾酮和雌激素）结合，从而防止它们以自由或活跃的形式存在。

It has been shown that ingestion of caffeine, even in the sorts of dosage ranges that are considered safe and that we've been discussing, can increase sex hormone binding globulin such that it can slightly reduce overall levels of free testosterone and free ester dial in women. Now those effects are relatively minor, but they do exist. If any of you are interested in reading further into the effects of caffeine on hormones, I'll just refer you to a couple of studies. We will link to this in the show note caption. The title of the study is consumption of caffeinated beverages and serum concentrations of sex steroid hormones in US men, and within this study there's a reference to a equally sized empowered study done on women, both of which converged on the same conclusion.

已经有研究表明，摄入咖啡因，即使在我们讨论过的那些被认为是安全的剂量范围内，也可能增加性激素结合球蛋白的水平，从而略微降低女性体内的游离睾酮和游离雌二醇的总体水平。这些影响虽然相对较小，但确实存在。如果您对咖啡因对激素的影响感兴趣，可以查看几项相关研究。我们会在节目笔记中链接这些研究。其中一项研究的标题是《含咖啡因饮料的消费与美国男性体内性类固醇激素血清浓度》，其中还参考了一项规模相当、针对女性的研究，两项研究得出了相同的结论。

By examining more than 1,000, so in this case 1,410 men or more than 1,000 women, that there are increases in sex hormone binding globulin associated with increased intake of coffee in particular, but they were able to narrow that down specifically to ingestion of caffeine. So it's not coffee per se that's causing the increase in sex hormone binding globulin. It's actually caffeine itself. Now again, the increases in sex hormone binding globulin were not so significant that at least to my mind they seem like a concern, although I think that it is worth noting that if you're going to consume caffeine that you probably want to consume caffeine in a way that is endosages and with the sort of timing that will allow you to get away with ingesting caffeine but not to excess.

通过研究超过1000人，具体来说是1410名男性或超过1000名女性，发现性激素结合球蛋白的增加与咖啡摄入量增加有关。但研究进一步发现，这实际上是与咖啡因的摄入有关，而不是因咖啡本身导致的性激素结合球蛋白增加。需要注意的是，这种增加的程度并不大，至少在我看来不值得担忧。不过值得一提的是，如果你打算摄入咖啡因，你可能需要控制摄入量和时间，以避免过量。

So to derive the benefits of caffeine without for instance driving up sex hormone binding globulin too far. Now why would that be a good idea? Why would you want to make sure that you have enough free testosterone and free estrogen? Well, some of that is related to the acute effects of those hormones in terms of well-being and libido and strength and mood, etc. But some of it is also related to the longer term effects of sex-troid hormones. Many people don't realize this, but the sex-troid hormones operate on the receptors at the surface of cells to have immediate effects, but they also can enter cells and actually go into the nucleus of cells where the DNA of those cells are contained and control gene expression in those cells.

为了在享用咖啡因的好处时，不让性激素结合球蛋白过高，为什么这样做是个好主意？为什么要确保有足够的游离睾酮和游离雌激素？这一方面与这些激素对幸福感、性欲、力量和情绪等的直接影响有关。同时，它们还与性类固醇激素的长期影响相关。很多人不知道，性类固醇激素不仅在细胞表面通过受体产生立即的作用，它们还能进入细胞内部，进而进入细胞核，与细胞的DNA结合，调控这些细胞中的基因表达。

So sex-troid hormones, testosterone and estrogen are controlling a lot of different cellular functions over long periods of time. So blunting their action over long periods of time is probably not a great idea. But again, at the dosages of caffeine that we're talking about today, 1 to 3 milligrams per kilogram of body weight, unlikely that the increases in sex hormone binding globulin that one experiences from that are going to be detrimental. And certainly the positive effects of caffeine that one experiences in terms of mental performance and physical performance and the fact that it increases energy to do the sorts of things like exercise that we know can profoundly improve hormone profiles.

性类固醇激素，如睾酮和雌激素，能够在很长一段时间内控制多种细胞功能。因此，长时间抑制它们的作用可能不太好。不过，在今天我们讨论的咖啡因剂量——每公斤体重1到3毫克的水平下，由此引起的性激素结合球蛋白增加可能不太会造成不良影响。更何况，咖啡因对提高心理和身体表现的积极作用，以及它能增加能量以进行锻炼等活动的事实，对于显著改善激素水平都有帮助。

Twofold or threefold improvement in hormone profiles. In that case, it seems that ingesting caffeine is overall a good thing provided. It's not in excess. That also makes this the appropriate time to mention one of the more impressive effects of caffeine, which is on overall levels of mood and mental health. There are several studies on this, but the one that I'm particularly fond of was published in 2019 in psychiatry research and the title of the paper is inverse association between caffeine intake and depressive symptoms in US adults.

激素水平提高了两倍或三倍。在这种情况下，只要不过量摄入，咖啡因的摄入似乎总体上是有益的。这也正是提到咖啡因对整体情绪和心理健康产生显著影响的合适时机。有多项研究探讨了这一点，其中我个人特别喜欢的一项研究发表在2019年的精神病学研究中，论文标题为《咖啡因摄入量与美国成年人抑郁症状之间的反向关联》。

And these are data from the National Health and Nutrition Examination Survey. And the basic takeaway is that while of course there are a ton of different factors that are going to relate to whether or not people are depressed or not, life circumstances, genetics and so on, that and here I'm quoting from the study caffeine psychostimulant properties. That just means the ability to make us feel more alert and positive appear to protect against depressive symptoms.

这些数据来自国家健康与营养调查。基本结论是，尽管人们是否感到抑郁与多种因素有关，比如生活情况、遗传等，但研究指出，咖啡因的精神刺激属性能够让我们感到更清醒和积极，并似乎有助于预防抑郁症状。

And of course they acknowledge that additional studies are needed, but this is just one of several studies pointing the fact that people who regularly ingest caffeine and the appropriate dosages do seem to enjoy an antidepressive effect overall. I wouldn't want anyone to consider caffeine a treatment for severe depression or at least not alone a treatment for severe depression, but provided the anxiety inducing effects of caffeine can be kept in check through use of thinning or making sure that the dosage and the timing of caffeine ingestion is correct.

当然，他们也承认还需要进一步的研究，但这只是几个研究之一，指出经常摄入适量咖啡因的人总体上似乎有抗抑郁的效果。我不建议任何人把咖啡因视为治疗严重抑郁症的方法，至少不能单独作为治疗。但如果能够控制咖啡因诱发的焦虑效应，通过合理稀释或确保咖啡因摄取的剂量和时间正确，就可能有帮助。

Then caffeine overall seems to be good for our mood and prevent depression or at least keep depression at bay when depression might otherwise surface or be more severe. And of course there are the don'ts surrounding caffeine intake. As it relates to sleep and to put it very simply sleep that is getting enough quality sleep each night is the foundation. It is the bedrock of mental health physical health and performance sleep and the power of sleep far exceeds any nootropic you could ever take any prescription drug you could ever take any health promoting tool for your immune system your metabolism your mental function your physical function you could ever take sleep is the bedrock.

咖啡因总体来说似乎对我们的情绪有益，并能预防抑郁症，或者至少能够在抑郁症可能出现或加重时保持其不发作。当然，关于咖啡因摄入也有一些注意事项，尤其是与睡眠相关。简单来说，每晚获得足够优质的睡眠是基础，它是心理健康、身体健康和表现的基石。睡眠的力量远远超过任何你能吃的增强智力的药物、任何处方药或任何促进免疫系统、新陈代谢、心理功能和身体功能的健康工具。睡眠就是基础。

I know a lot of people experience challenge with sleep. Nobody is perfect about sleep that's important to keep in mind. I think a good goal is to get enough quality sleep of sufficient duration 80% of the nights of your life and then as much as possible to make sure that the remaining 20% of nights you're not getting enough sleep for good reasons as opposed to hard reasons good reasons would include raising children that's important after all every species desires to make more of itself and to preserve and extend the well being of its young.

我知道很多人在睡眠方面遇到挑战。要记住，没有人的睡眠是完美的。我认为一个好的目标是，在你的一生中，有80%的夜晚拥有足够的高质量睡眠。在剩下的20%的夜晚中，如果没能得到足够的睡眠，也希望是因为一些积极的理由，而不是困难的原因。积极的理由可以包括养育孩子，毕竟每个物种都希望繁衍后代，并保护和提升其子女的福祉。

So child rearing is a perfectly legitimate reason to get a lack of sleep but you really want to strive to get quality sleep most nights of your life which means that even if you're somebody who can quote unquote drink an espresso and then fall right asleep that you avoid caffeine intake in the 12 hours prior to sleep. I realize not everyone will be able to do that in fact I sometimes violate that so I tend to go to sleep around 10 p.m. every night sometimes 11 occasionally 12 midnight but usually around 10 p.m. every night.

养育孩子确实是导致睡眠不足的一个正当理由，但你应该努力在大多数夜晚获得优质睡眠。这意味着即使你是那种可以“喝完浓缩咖啡就马上入睡”的人，也应该在睡前12小时内避免摄入咖啡因。我明白并不是每个人都能做到这一点，实际上我自己有时也没有做到。我一般每晚大约在晚上10点睡觉，有时是11点，偶尔是午夜12点，但通常是在晚上10点左右入睡。

I confess that my last ingestion of caffeine is not always 10 a.m. or prior to that so sometimes I will have caffeine up until 11 a.m. or maybe noon and very very rarely I'll have an afternoon coffee or espresso or non calorie containing soda or tea or something that's of that sort. But I really try to restrict my caffeine intake to the early part of my day that is before noon given that I go to sleep around 10 p.m. each night and I strongly encourage everyone out there to try and limit their afternoon caffeine intake.

我承认，我最后一次摄入咖啡因的时间不总是在早上10点或更早，所以有时候我会一直喝到上午11点甚至中午。极少数情况下，我会在下午喝咖啡、浓缩咖啡，或者喝不含卡路里的苏打水、茶或类似的东西。不过，我真的尽量把我的咖啡因摄入限制在一天中的早些时候，也就是中午之前，因为我每晚大约10点就睡觉。我也强烈建议大家尽量减少下午的咖啡因摄入。

This is something that Dr. Matt Walker who's an expert sleep researcher out of University of California Berkeley psychology and neuroscience department there author of the incredible book Why We Sleep he's been on this podcast many other podcasts talking about the importance of sleep. He will remind us and I'll remind you now that the quarter life of caffeine is 12 hours I mentioned this earlier but I'm going to repeat it again and that means that if you ingest caffeine at noon 25% of its effects more or less okay I'm using broad strokes here to talk about quarter life 25% of that is still going to be bioactive at midnight that night which will disrupt the early phase of your night the amount of slow wave sleep which then in turn will disrupt the amount of rapid eye movement sleep which will disrupt your emotional processing during the following day and so on and so forth.

这位专家是马特·沃克博士，他是加州大学伯克利分校心理学和神经科学系的一位知名睡眠研究员，并著有《为什么我们要睡觉》这本非常出色的书。他曾在这个播客以及其他许多播客中谈论过睡眠的重要性。他会提醒我们，而我现在也提醒你一下，咖啡因的四分之一寿命是12小时。我之前提到过这个，但现在再重复一遍，这意味着如果你在中午摄入咖啡因，那么到午夜时，咖啡因的效果仍会有25%在体内起作用（大概是这个意思）。这会影响你夜间早期阶段的睡眠，减少深度睡眠的时间，从而影响快速眼动睡眠的时长，进而影响你第二天的情绪处理过程，等等。

Okay none of this is to say that you have the occasional cup of coffee in the afternoon that's going to completely demolish your sleep wake cycle forever but I really encourage people to avoid drinking caffeine in the 12 hours prior to sleep and if you can't do that within the 10 hours prior to sleep and if you can't do that within the eight hours prior to sleep so really try and limit your caffeine intake in the eight to 12 hours prior to going to sleep at night and of course slow wave sleep aka deep sleep is the sleep that's associated with somewhat mundane dreams.

好的，这并不是说偶尔在下午喝一杯咖啡会彻底破坏你的睡眠周期。但我真的建议大家在睡前12小时内避免喝含咖啡因的饮料。如果做不到，尽量在睡前10小时内避免；如果还是做不到，那就在睡前8小时内避免。因此，真的要尝试限制在晚上睡前8到12小时内摄入咖啡因。当然，慢波睡眠，也就是深度睡眠，是与相对平淡的梦境相关的睡眠阶段。

It's also the sleep that's associated with growth hormone release which is important for protein synthesis repair of all bodily tissues and metabolism and slow wave sleep is also critically attached to your immune systems ability to clear out bacteria and viruses that might otherwise infect your tissues. Now I'd like to talk about caffeine and performance and that includes both mental performance and physical performance.

它也与生长激素的释放有关，这对于蛋白质合成、全身组织的修复和代谢非常重要，并且慢波睡眠对免疫系统清除可能感染你身体组织的细菌和病毒也至关重要。现在我想谈谈咖啡因与表现的关系，这包括了心理表现和身体表现。

Now I'd like to talk about caffeine and its positive effects on performance when used correctly and here we are referring to both mental performance and physical performance. The exploration of caffeine as a pro performance tool has been explored since the 1930s at least that some of the earliest documented literature on this although I have to imagine given that people have been using caffeine for much longer than that.

现在，我想谈谈咖啡因及其在正确使用时对表现的积极影响。这里我们指的是对心理表现和身体表现的积极作用。自至少20世纪30年代以来，咖啡因作为提升表现的工具已被研究，这是一些最早的文献记录。尽管我认为人们使用咖啡因的历史要比这更悠久。

That long ago somebody realized that by ingesting a certain plant that they felt much more alertness and were able to hunt and gather or do any number of different things better and as a consequence decide to consume more of that plant. Now these days we consume a lot of caffeine in the form of coffee and tea mainly and some people consume it in the form of caffeine tablets or energy drinks etc. Across the board one finds that caffeine intake at a level of 1 to 3 milligrams per kilogram of body weight improves reaction time. That is it reduces the amount of time to take a physical action or to answer a question correctly with a verbal response. It can also improve coordination, it can also improve memory although I do want to mention that whereas most studies of the effects of caffeine on improving mental and physical performance involve taking caffeine at 1 to 3 milligrams per kilogram of body weight before the mental task or physical task.

很久以前，某些人发现食用某种植物后，他们的警觉性提高了，能够更好地狩猎、采集或者完成各种不同的任务，因此决定多摄入这种植物。如今，我们主要通过咖啡和茶摄入大量咖啡因，还有一些人通过咖啡因片剂或能量饮料等方式来摄入。通常情况下，摄入相当于每公斤体重1到3毫克的咖啡因可以提升反应速度，也就是说，可以缩短采取身体行动或准确回答问题所需的时间。咖啡因还可以提高协调能力和记忆力。值得注意的是，大多数关于咖啡因对提升心理和身体表现的研究，都是在进行心理或身体任务之前摄入1到3毫克每公斤体重的咖啡因进行的。

There is also a pro performance effect of caffeine on memory if one takes caffeine after learning certain material or I should say being exposed to certain material. We'll come back to that in a few minutes. If one examines reaction time, mood, alertness, focus and memory or the ability to call up information from memory or physical dexterity, power output in the form of the body weight. The conclusion that our results are not imaginary or accurate personal income is our essence as well as our choreotechnical well children. They take an trouble at the end of our life by reminding everyone that they have something to do and who could talk about before he did just before. Yes, I see its unknown grade rate. that caffeine is an incredible performance enhancing tool.

摄入咖啡因后，对于记忆力也有增强的效果，特别是在学习某些材料或接触到某些材料后。我们一会儿会再回到这个话题。如果分析反应时间、情绪、警觉性、专注力以及记忆力或从记忆中提取信息的能力，或者是身体的灵活性和力量输出等方面，可以得出结论：我们的结果并不是想象出来的或不准确的。咖啡因作为一种令人难以置信的性能增强工具，帮助在生活结束时提醒每个人他们有任务要完成，就像之前说的那样。正是在这时，我看到它在未知的情况下的效果。咖啡因真的是一种不可思议的性能提升工具。

Now what's not obvious from the statement that caffeine is a performance enhancing tool across the board and in men and women and in different contexts is that the way in which caffeine is taken is very important. Because 90% or more of adults consume caffeine, finding controls for studies of caffeine is really challenging. That is finding people who don't ingest caffeine regularly is a very challenging task for the researcher. And as a consequence, many of the studies of caffeine on human beings involve depriving regular caffeine users of caffeine and then examining the effects of caffeine given after a period of say five to fifteen days of abstinence in a person that is essentially experiencing mild withdrawal symptoms because they haven't had the caffeine that they were used to getting.

从表面上看，咖啡因是一种能广泛提升表现的工具，对男性和女性有效，并适用于不同的情境。但这段话并没有明显指出，摄取咖啡因的方式非常重要。因为超过90%的成年人摄入咖啡因，所以在咖啡因研究中找到对照组是非常具有挑战性的事情。也就是说，研究人员很难找到那些不经常摄入咖啡因的人。因此，许多关于咖啡因对人类影响的研究会让平时有咖啡因摄取习惯的人停止摄入咖啡因，然后在他们戒断五到十五天后，再观察他们重新摄入咖啡因的效果。这时，这些人可能会经历轻微的戒断症状，因为他们没有摄入到他们习惯的咖啡因。

So this is an important point and it's a point that likely exacerbates the observed pro performance effects of caffeine. Now all of that isn't necessarily a problem provided you keep it in mind and it actually points to a way in which even if you're a regular caffeine user, you can extract more of the benefits of caffeine. The simplest way to do this for instance is to look back to what we talked about earlier in terms of the need to have most of your cortisol increase restricted to the hour or hours just after waking in terms of mood and alertness and performance. One of the ways to increase the peak of that cortisol early in the day is to consume caffeine shortly after that peak occurs.

这是一点很重要的地方，而且可能加剧了观察到的咖啡因对专业表现的影响。不过，如果你能记住这一点，这些影响本身并不是问题，实际上这也指出了一种方法，即使你是一个常规的咖啡因使用者，你也可以更好地利用咖啡因带来的好处。最简单的方法之一就是回顾我们之前提到的，在情绪、警觉性和表现方面，大部分的皮质醇增加最好限制在醒来后的那一小时或几小时内。要增加早晨皮质醇的峰值，可以在这个峰值出现后不久摄入咖啡因。

And this was really nicely demonstrated in a study entitled caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. You will provide a link to this study. It's a somewhat complicated study because they looked at a bunch of different times of day for caffeine intake and I should mention this study they used this 300 milligrams per day or 600 milligrams per day so that's quite high although for people of sufficient bodyweight and who are accustomed to taking caffeine it's certainly not going to be in excess of what a lot of people out there are taking. But basically what they observed was the following. Cortisol responses to caffeine are reduced but not eliminated in people who consume caffeine on a daily basis.

这项研究的标题是“咖啡因在觉醒时段刺激皮质醇分泌的水平与咖啡因摄入量的关系”，很好地展示了这一点。你可以找到这项研究的链接。这个研究有些复杂，因为他们分析了在一天内不同时间段摄入咖啡因的情况。我需要提到的是，这个研究中的受试者每天摄入300毫克或600毫克咖啡因，这个量相当高，不过对于体重足够或习惯于摄入咖啡因的人来说，这并不超过许多人的日常摄入量。基本上，他们观察到以下结果：对于每日摄入咖啡因的人来说，咖啡因引起的皮质醇反应有所减弱，但并未完全消除。

What this means is that if you wake up and as I recommended earlier you avoid drinking caffeine for the first 90 to 120 minutes after waking but you do get some sunlight or other bright light in your eyes in that time. Maybe even get some exercise in that time which would be even better. And then you ingest caffeine you will get a further increase in cortisol which provided it's restricted to the early part of the day is a good thing overall for mood and alertness. So this is a simple performance enhancing tool which is to stack caffeine on the tail of that early cortisol peak. I should also mention however that in this study they had people do a five day caffeine abstinence prior to being tested with 300 milligrams or 600 milligrams of caffeine.

这段话的意思是，如果你醒来后按照我之前的建议，在醒来的前90到120分钟内避免饮用咖啡因，但在此期间接触到阳光或其他明亮的光线，这会更好。如果你还能在这段时间内做些运动，那就更理想了。随后再摄入咖啡因，你将会经历皮质醇水平的进一步上升。这种上升如果限制在一天的早些时候，总体上对改善情绪和提高警觉性是有益的。因此，这是一个简单的提升表现的工具：将咖啡因摄入安排在早期皮质醇高峰的尾部。不过，我还要提到，在这个研究中，参与者在接受300毫克或600毫克咖啡因测试之前，需要进行为期五天的不摄入咖啡因的准备。

So the simple tool to extract from this and other studies like it is that if you want to experience the maximum alertness promoting effects of caffeine when you ingest it early in the day you would abstain from caffeine for five days and then ingest caffeine 90 to 120 minutes after waking. I would still hope that you were doing all the other things that I described morning sunlight exercise etc. Correctly. But regardless it's very clear that a five day abstinence from from caffeine however painful that might be will increase the performance enhancing effects of caffeine when you take caffeine on that sixth day.

简化翻译如下：从这项研究和其他类似研究中，我们可以得到一个简单的结论：如果你想在一天开始时最大限度地体验咖啡因带来的警觉效果，你需要先戒掉咖啡因五天，然后在醒来后90到120分钟再摄入咖啡因。我依然希望你能正确地进行其他晨间活动，比如晒太阳、锻炼等。无论怎样，很显然，即使戒掉咖啡因五天可能比较困难，但在第六天摄入咖啡因时，它的提升效果会更强。

Now I'm sure many of you out there are saying why would I ever want to abstain from caffeine for five days in order to just get this six day performance enhancing effect. Well there are a couple reasons for doing that perhaps you're planning to travel to a new time zone and you want to use caffeine as a stimulant to stay up during the day in the new time zone. That's a somewhat unusual case. Others of you might be interested in the pro physical performance effects of caffeine.

现在，我相信你们中的许多人可能在想，为什么我要为了仅仅获得六天的表现提升效果而戒掉五天的咖啡因。其实，这么做有几个理由。比如，你可能计划去一个新的时区旅行，希望通过咖啡因作为刺激剂，让自己在新时区的白天保持清醒。这虽然是个比较少见的情况，但也有可能。另外，有些人可能对咖啡因提高身体表现的效果感兴趣。

We'll talk more about these in a little bit. You want to get the maximum strength increase or the maximum endurance increase from ingesting in this case 300 to 600 milligrams of caffeine. Well in that case abstaining from caffeine for five days will greatly exacerbate the pro performance effects of caffeine when you take it on that sixth day. Although admittedly those five days are likely to be pretty painful if you're a regular caffeine user. Another variation on this however might be to have the amount of caffeine that you ingest on a daily basis and then go back to your regular level of caffeine intake on that day in which you need the caffeine to really boost your mood energy and performance.

我们稍后会详细讨论这些内容。为了获得最大强度或耐力的提升，你可以摄入300到600毫克的咖啡因。在这种情况下，如果能坚持五天不摄入咖啡因，第六天摄入咖啡因时，它的表现提升效果会显著增强。当然，对经常摄入咖啡因的人来说，这五天可能会非常难熬。另一种方法是减少你平时每天摄入的咖啡因量，然后在需要咖啡因来显著提升情绪、能量和表现的那天，恢复到正常的摄入量。

Another reason why you might want to abstain from caffeine or reduce your caffeine intake for a period of time and then go back to your regular caffeine intake is simply to identify how much of an effect caffeine is really having on your overall level of daily functioning and mood. This was something that was actually covered in beautiful detail in a book by Michael Paulin all about caffeine. It's available on Audible. I really enjoyed that book. It describes his experience with the decision to completely abstain from caffeine for a period of months.

另一个你可能想暂时戒掉或减少咖啡因摄入量的原因是，为了确认咖啡因对你日常活动和情绪的整体影响到底有多大。这一点在Michael Paulin关于咖啡因的书中有详细描述。这本书可以在Audible上找到。我非常喜欢这本书。书中讲述了他决定在几个月内完全戒掉咖啡因的经历。

Although I confess that after hearing that book what it basically made me want to do is never quit drinking caffeine because it sounded as if at least my interpretation was that even after several weeks or months of abstaining from caffeine that he still fantasized about the effects of caffeine. But he did mention that when returning to ingesting caffeine after a period of long abstinence that it had almost a let's not call it a psychedelic property, but it had such obvious effects on mood and alertness and feelings of well-being that it really highlighted for him the extent to which caffeine normally was allowing him to just function what he thought was normally.

虽然我承认，听完那本书后，我基本上有个想法，那就是永远不要戒掉咖啡因，因为至少根据我的理解，即使经过几周或几个月不摄入咖啡因，他仍然会幻想咖啡因的效果。不过，他提到，在长时间不摄入咖啡因后再次摄入时，它几乎不能算作有致幻效果，但它对情绪、警觉性和幸福感有着如此明显的影响，以至于他真正意识到咖啡因在平时对他所谓的正常功能发挥了多大的作用。

So in other words, many of us don't even really know what our normal basal level of cognitive and physical functioning is because we're ingesting caffeine on such a regular basis. I confess that as much as I enjoyed that book and as intriguing as his description of caffeine abstinence and then the return to caffeine was, I don't intend to ever find out personally. Now a very good reason why you might want to abstain from caffeine for a deliberate period of time and then return to caffeine intake is for its physical performance enhancing effects.

换句话说，由于我们经常摄入咖啡因，许多人实际上都不知道自己正常的认知和身体机能水平是什么。我承认，尽管我非常喜欢那本书，也觉得他对咖啡因戒断以及重新摄取咖啡因的描述很有趣，但我并不打算亲身去尝试。不过，一个很好的理由是，你可能希望在一段时间内有意戒掉咖啡因，然后再恢复摄入，以利用它对身体性能的提升效果。

Here we can look to a really interesting study title of which is Time Course of Tolerance to the Performance Effects of Caffeine. What I like about this study is that while yes, it does say that abstaining from caffeine and then returning to caffeine intake can enhance physical performance in a very specific way. It also says that if you take caffeine regularly, you can still see the physical performance enhancing effects of caffeine, although they are not quite as robust as they would be had you abstain from caffeine.

这篇我们要讨论的研究非常有趣，标题是《咖啡因对表现效果耐受性的时间进程》。我之所以喜欢这项研究，是因为它指出了虽然停止摄入咖啡因一段时间后再重新摄入，能在某种特定方式上显著提升体能表现，但其实就算是你经常摄入咖啡因，也仍然可以看到它对体能表现的提升作用。虽然这种效果没有在停用后再使用那么明显，但它依旧存在。

Design of the study is pretty straightforward. They had people either ingest three milligrams per kilogram of caffeine for 20 consecutive days. Many people are already doing that, I realize, but they had people do that or ensure that they were doing that or others ingested a placebo for 20 days. They abstain from caffeine without realizing it. Then after that 20 days of either ingesting caffeine or a placebo, their peak performance was measured in terms of aerobic output, but prior to that measurement, they had caffeine.

这项研究的设计相对简单明了。他们让参与者连续20天按每公斤体重摄入3毫克咖啡因。我知道很多人已经在这么做，但他们让参与者确保确实这么做了，或者让他们在20天内摄入安慰剂，不自觉地避免摄入咖啡因。然后，在这20天摄入咖啡因或安慰剂之后，研究人员测量了他们的峰值表现，主要是有氧输出能力的表现。但在进行这一测量之前，参与者摄入了咖啡因。

It's 20 days of caffeine and then a 21st day of caffeine and then the physical task on that 21st day. It's 20 days of abstinence from caffeine and then on day 21, you get caffeine and you get the same physical test. What they discovered was that the ingestion of caffeine increased peak performance in this aerobic output dramatically if people had abstained from caffeine, but for people that had consumed caffeine all the way through up until that day, it still was effective to ingest caffeine on day 21, but not as effective as it would have been had they abstained.

这句话大意是：连续20天摄入咖啡因，然后第21天继续摄入，再进行身体测试。另一种情况是，20天不摄入咖啡因，然后第21天摄入，再进行相同的测试。研究发现，如果在前20天不摄入咖啡因，那么第21天摄入咖啡因会显著提升有氧运动表现。而如果在前20天一直摄入咖啡因，第21天再摄入咖啡因也有效果，但效果不如前一种情况显著。

The magnitude of the, what they call, air-gogenic effect, which is the pro-performance enhancing effective caffeine was higher on the first day than in subsequent days when they allowed people to continue caffeine intake. The takeaway from this study is really straightforward. If you want to get the maximum physical performance enhancing effects of caffeine, you abstain from caffeine for 20 days then on day 21 when you're going to do the physical thing, the task, you ingest caffeine about 30 minutes to an hour before you do that physical challenge.

他们所谓的“空气原效应”（即咖啡因提升运动表现的效果）在第一天表现得更为明显，而在接下来的日子里，随着人们继续摄取咖啡因，这种效果会减弱。这项研究传达的信息非常简单明了：如果你希望获得咖啡因最大程度的身体表现提升效果，你需要先停用咖啡因20天，然后在第21天要进行体能活动或挑战前30分钟到1小时摄取咖啡因。

Now 20 days of abstinence is going to be rough for a lot of people. I certainly don't want to sign up for this study in which case you might want to do five days of abstinence as we talked about before and then on day six is the day that you ingest caffeine and do the physical task. There are even some studies showing that you can abstain from caffeine for just two days, for just 48 hours. In particular, if you are a regular user of caffeine, this allows you to on day three ingest caffeine at the dosage that's appropriate for you and do the physical or, I should mention, mental performance task and perform significantly better than those that have been taking caffeine throughout the entire period leading up to the challenge.

现在，20天的禁欲期对很多人来说都是很难熬的。对于这样的研究，我并不想参与。如果你也不想参与，你可能会想按我们之前提到的方式做五天的禁欲，然后第六天摄入咖啡因并进行体能任务。甚至有一些研究表明，你可以仅仅戒咖啡因两天，也就是48小时。特别是如果你平常经常摄入咖啡因，这样的方式可以让你在第三天按照适合你的剂量摄入咖啡因，并进行体力或者我应该提到的脑力任务。在这种情况下，你的表现会明显优于那些在挑战前一直摄入咖啡因的人。

You don't necessarily need to abstain for 20 days in order to get the pro performance effects of caffeine on day 21. You could do five days of abstinence prior or even two days of abstinence prior or if that's intolerable to you as it is in my mind to me to just reduce your caffeine intake slightly or even perhaps have it if you can tolerate that in the week or two weeks or maybe even three weeks preceding some physical or mental challenge. Again, this sort of implies that you're going up against a marathon or you're going up against a series of long tests, maybe standardized tests in one day.

你不一定需要禁咖啡20天才能在第21天获得咖啡因带来的提升表现效果。你可以在之前禁咖啡五天，甚至两天，或者如果完全不喝让你感到难以忍受的话，可以稍微减少摄入量。或者在面临某些身体或心理挑战的前一两周，甚至三周内减量饮用。这里的意思是你有可能要参加马拉松比赛，或在某一天应对一系列长时间的考试，比如标准化考试。

There I just really want to point out that there is an abundant literature showing that people perform best on mental tests. If they are in the state that they were when they studied for that material. In college, I knew a number of people who took this to the extreme thinking that if they were to study under the effects of alcohol that they would be best off consuming alcohol prior to taking exams and it turns out to not be the case. Here we're talking in particular about psychostimulant effects of caffeine and other compounds.

我想特别指出，有很多文献表明，人们在心理测试中表现最佳的状态是与他们学习时的状态一致。在大学时，我认识一些人，他们把这个理论推向极端，认为如果他们是在饮酒的情况下学习的，那么在考试前喝酒会对他们有利，但结果证明事实并非如此。在这里，我们特别谈到的是咖啡因和其他化合物的精神刺激效果。

Don't think that you can drink or be under the influence of THC and then take, when you study and then take an exam under the same influence and do just as well as you would had you not ingest anything, please don't let that be the takeaway. However, do let it be the takeaway that caffeine's effects are made more potent by a brief to not-so-breathe period of abstinence prior to taking a dosage of caffeine.

不要以为在学习后可以饮酒或摄入 THC（例如大麻成分），然后在考试时也处于同样的影响下，就能和没有摄入任何东西时表现得一样好，请不要有这样的误解。然而，请记住，适度地不摄入咖啡因，随后再摄入咖啡因，会让咖啡因的效果更显著。

The final point to make is that if you are somebody who is not accustomed to drinking caffeine, meaning you're hypersensitive to caffeine or you don't regularly ingest caffeine, please do not ingest caffeine on the day of any important mental or physical challenger performance because what you will find is that because you are not caffeine adapted, you will experience changes in your thermal regulation in your levels of anxiety and jitteriness and your levels of focus that could be very detrimental to mental or physical performance.

最后要说明的一点是，如果你平时不习惯摄入咖啡因，或者对咖啡因特别敏感，那么在有重要的心理或身体挑战的日子里，请不要摄入咖啡因。因为你不适应咖啡因，可能会导致体温调节变化、焦虑和紧张感增加，以及注意力受到影响，而这些变化可能会对你的心理或身体表现产生负面影响。

You don't want to throw yourself in the deep end by ingesting caffeine if you're not used to it. I should mention that for people that are not accustomed to ingesting caffeine or are very sensitive to caffeine, even 25 to 50 milligrams of caffeine in the amount that's found in, for instance, a piece of certain types of chocolate can actually cause anxiety. Be careful there. Here I'm referring only to people that are accustomed with caffeine intake.

如果你不习惯摄入咖啡因，你可能不想贸然尝试。需要提到的是，对于不习惯摄入咖啡因或对咖啡因非常敏感的人来说，即使是25到50毫克的咖啡因——比如在某些巧克力中所含的量——也可能引发焦虑。请多加小心。我这里说的是那些已经习惯摄入咖啡因的人。

What I recommend is to explore the ergo-genetic effects of caffeine during your training and then to make a decision about what you can reasonably and reliably do in terms of abstinence and then pulse with caffeine on the day of the challenge. I get a lot of questions as to whether or not caffeine has different effects on the nervous system and on performance in particular depending on phases of the menstrual cycle. So I explored that in my research for this episode and I found two studies, both of which we will reference in the show note captions. The first one is entitled caffeine consumption and menstrual function. So it's actually the relationship between caffeine and menstrual function. We will do an entire episode about the menstrual cycle and menstrual function.

我建议在训练中探索咖啡因的增强效果，然后根据个体情况决定是否在比赛日使用咖啡因，并确定合理的戒断和使用计划。很多人问我，咖啡因是否在月经周期的不同阶段对神经系统和表现有不同影响。为此，我在为这一集准备资料时查找了相关研究，找到了两项研究，我们会在节目的备注中提到。第一项研究名为《咖啡因消费与月经功能》，研究了咖啡因与月经功能之间的关系。我们还将制作一期关于月经周期和月经功能的完整节目。

The other one as it relates to performance was published in 2020 in the European Journal of Nutrition, which is ergo-genic effects of caffeine on peak aerobic cycling power during the menstrual cycle. The basic takeaway of this study, frankly a very nice study, showed that, quote, caffeine increased peak aerobic cycling power in the early follicular, pre-avulatory and mid-ludial phases of the menstrual cycle. Thus the ingestion and again here they use three milligrams of caffeine per kilogram of body mass, might be considered an ergo-genic aid for women who are in the menstrual cycle during all three phases of their cycle.

与表现有关的另一项研究发表在2020年的《欧洲营养学杂志》上，研究了咖啡因对月经周期中最大有氧骑行能力的增强作用。这项研究非常出色，基本结论是：咖啡因在月经周期的早卵泡期、排卵前期和黄体中期能提高最大有氧骑行能力。因此，在这三个阶段的女性如果摄入含有每公斤体重3毫克咖啡因的量，可能会被视作提升运动表现的助力剂。

So keep that in mind, women, for those of you that are regular users of caffeine or you're using caffeine to enhance physical performance, there does not seem to be any menstrual cycle phase dependent effects of caffeine on performance. That is caffeine seems to always increase physical performance regardless of the phase of the menstrual cycle you might happen to be in. I'd like to touch on a little bit more of the use of caffeine for enhancing mental performance. Yes, it is the case that ingesting one to three milligrams of caffeine per kilogram of body weight in the 30 minutes or so prior to doing a memory task or sitting down to doing some studying or learning of any kind, physical or mental performance of any kind is beneficial for all the reasons we talked about before related to dopamine and acetylcholine, etc.

所以，请记住，对于那些经常使用咖啡因的女性来说，无论你是在用咖啡因来增强体能还是其他用途，都没有证据显示咖啡因的效果会因月经周期的不同阶段而变化。也就是说，不论你处于月经周期的哪个阶段，咖啡因似乎总是能提高体能。我还想多谈一点关于咖啡因提升脑力表现的内容。确实，在进行记忆任务或坐下来学习之前，大约30分钟摄取每公斤体重1到3毫克的咖啡因，对于体力或脑力活动都是有益的，这与我们之前讨论的多巴胺和乙酰胆碱等因子有关。

But it turns out that it is also the case that spiking one's adrenaline and other so-called catacoleumines, so this would be dopamine, noraponephrine and epinephrine, after about of learning, can greatly enhance memory for the information that one was trying to learn. That's right. Picking your adrenaline after learning can greatly increase memory for the material you're trying to learn. In fact, this is a practice that dates back centuries and was written about in a beautiful annual review of neuroscience on the biology of memory by James McGaw, where he talks about medieval practices of children being taught information and then being thrown literally into cold water to stimulate the release of adrenaline and that increase in adrenaline while the mechanism wasn't completely understood.

事实证明，学习之后提高肾上腺素和其他被称为儿茶酚胺的化学物质（包括多巴胺、去甲肾上腺素和肾上腺素）的水平，可以极大地改善对所学信息的记忆。没错，在学习之后增加肾上腺素有助于提高对所学内容的记忆力。事实上，这种做法可以追溯到几个世纪前。James McGaw在一篇关于记忆生物学的神经科学年度评论中提到了这一点。他描述了中世纪的一种做法：孩子们在学习知识后被直接丢入冷水中，以刺激肾上腺素的释放。尽管当时对肾上腺素如何起作用并不完全了解，但这种方法确实能提高记忆力。

It was understood that that sort of shock to the system from the cold water led to better memory and retention of the information that these children had been exposed to. And it turns out the exact same thing is true for adults in the laboratory or kids in the laboratory. And here I'm not suggesting throwing anyone into cold water if you want to get into cold water. There's a reason we call it deliberate cold exposure on the podcast is that it should be deliberate and controlled by you, not by somebody else. If it's controlled by somebody else, that might be a military screening or something.

人们知道，冷水对身体产生的冲击有助于提高这些儿童的记忆力和信息保留能力。事实证明，成年人或实验室中的孩子也是一样。然而，我并不是建议大家为了提高记忆力而跳进冷水。我们在播客中称之为"有意识的冷暴露"是因为这种体验应该是你自己主动选择和控制的，而不是由其他人决定。如果是由别人控制的，那可能是像军事训练这样的事情。

But here we're talking about deliberately increasing your levels of adrenaline and other catacol means dopamine, neuropanephrine, etc. You can do that certainly by deliberate cold exposure with a cold shower or getting in up to your neck and cold water of any kind. But the other way to do that is to spike your adrenaline by ingesting one to three milligrams per kilogram of caffeine after sitting down to try and learn some material. I confess that more often than not, I use caffeine the same way that most people use it, which is, okay, I'm going to sit down. I'm going to research information for a podcast or assemble some information for a paper or grant.

在这里，我们谈论的是故意增加肾上腺素和其他神经递质水平，如多巴胺和去甲肾上腺素等。你可以通过冷水浴或泡冷水来实现这一点。但另一种方法是通过摄入每公斤体重1到3毫克的咖啡因来快速提升肾上腺素，尤其是在坐下来学习材料时。我承认，我经常像大多数人一样使用咖啡因，也就是说，当我要坐下来为播客研究信息或为论文或资助申请整理资料时，我就会使用咖啡因。

And I want to focus so I will drink a cup of coffee at the beginning of that and maybe even throughout that or a couple of year of amate at the beginning or throughout that. Or I'll sip on one or both throughout trying to learn. And that works quite well in terms of maintaining focus and alertness and retention of information. But it is indeed the case that is the research supports the fact and I've experienced the fact that if I abstain from caffeine while I'm trying to learn something, but then I drink caffeine immediately after, somewhat surprisingly to me, but certainly in a way that's consistent with the research literature, memory for the information that I was focused on prior to ingesting that caffeine is much greater. And here I'm talking about it as a personal anecdote, but this is actually what the data point to both in animals and in humans.

为了保持专注，我会在开始的时候喝一杯咖啡，也可能在整个过程中喝，或者在开始时喝几杯或者在过程中喝几杯马黛茶。在尝试学习的过程中，我会慢慢地喝其中一种或两种。这在保持专注、警觉性和信息记忆方面效果很好。然而，研究确实支持这一事实，而且我也有这样的经历：如果我在学习某些东西时不喝咖啡，但在学习之后立即喝，这不仅让我感到有些惊讶，而且确实符合研究文献的结论——我在喝咖啡之前专注获取的信息记忆力会大大增强。这不仅是我的个人经历，也是动物和人类数据都支持的结果。

And if you think about it, it makes perfect sense because the way that the memory systems of the brain are organized is that we go through life experiencing things, we encounter surprises, both good and bad. We go through the motions of things, both typical mundane, exciting and novel and not novel. And then every once in a while, something will happen that will spike our catacole means dopamine, typically if it's a positive surprise, adrenaline, which can be associated with both positive surprise or positive events and negative events or surprises. And without fail, increases in the catacole means tend to lock in memories for things that preceded the increase in those catacole means.

如果你仔细想想，这很合情合理，因为大脑的记忆系统是这样组织的：我们在生活中经历各种事情，会遇到好的或坏的惊喜。我们做事情时，有些是典型的日常事务，有些是令人兴奋或新奇的，有些则不是。而偶尔有些事情会发生，这些事情会激增我们的儿茶酚胺（如多巴胺），通常是因为积极的惊喜，或肾上腺素，这可以与积极的事件或负面的事件和惊喜相关联。毫无例外，儿茶酚胺的增加往往会将增加前的记忆锁定下来。

Again, the catacole means being dopamine, epinephrine, enorepinephrine, sometimes all three in combination, sometimes just two of those, sometimes just one of those depending on the experience. So it makes perfect sense that using caffeine at the end of a learning bout would enhance our memory for the information that we're trying to learn. So if you decide that you want to try and extract this performance enhancing effect of caffeine, what I recommend would be to try and abstain from caffeine for a day or two prior. But if you can't, just continue with your normal caffeine intake. But then when you sit down to study or learn something to not ingest any caffeine as you do that, but then afterward to ingest caffeine.

再次，"catacole" 指的是多巴胺、肾上腺素和去甲肾上腺素，有时候是这三者的组合，有时候是其中的两种，有时候仅是一种，这取决于具体的情况。因此，用咖啡因在学习结束后可以增强我们对所学信息的记忆，这就非常合理了。如果你想尝试利用咖啡因来提高学习效果，我建议在开始前一两天内尽量避免摄入咖啡因。不过如果做不到，还是可以维持平常的咖啡因摄入，但在学习过程中不要摄入咖啡因，而是在学习结束后再摄入咖啡因。

Now in theory, you could probably further enhance the memory encoding effects of adrenaline and the other catacole means by drinking caffeine and then taking a cold shower, doing deliberate cold exposure if you really wanted to or had the ability to or doing some sort of intense form of exercise. And we'll talk in a moment about how caffeine exercise in the adrenaline system interact. But as a brief but relevant aside, brief bouts of intense exercise ranging from 10 to 50 minutes or so have been shown to improve memory for information that one was trying to learn prior to the intense exercise. This is work from Dr. Wendy Suzuki's lab at NYU as well as other laboratories, some of the work that's being done, it's Stanford and the mind body laboratories and our laboratory points in the direction of these kinds of effects as well.

理论上，你可以通过摄入咖啡因，然后洗个冷水澡或进行刻意的冷暴露来进一步增强肾上腺素和其他类儿茶酚胺的记忆编码效果，当然这取决于你的意愿和能力，或者进行某种强度大的运动。稍后我们将讨论咖啡因、运动和肾上腺素系统如何交互作用。但作为一个简短但相关的旁注，研究表明，短时间的高强度运动（大约10到50分钟）能够改善人在进行这项运动前所学信息的记忆力。此研究来自纽约大学温迪·铃木博士的实验室及其他一些实验室，包括斯坦福和身心研究所的研究，我们的实验室也发现了类似的效果。

They all come back to the same general neurochemical theme, which is that when we experience an increase in these catacole means that included adrenaline, dopamine and norepinephrine, the memory systems of the brain flip on in a way that try to capture the information and the perceptions and the experiences that we were exposed to just prior to that increase in catacole means and caffeine, but also exercise and also cold water and of course any of those alone or in combination all increase the levels of catacole means. So it makes perfect logical mechanistic sense as to why this would work and in fact it does work. So if you want to remember specific information, you might consider using caffeine as you move through and absorb and are exposed to that information, but you might also consider using caffeine after being exposed to that information because studies in animals and humans show that that is a potent way to increase memory for what you were just exposed to.

它们都回到同一个神经化学主题：当我们体验到肾上腺素、多巴胺和去甲肾上腺素这些儿茶酚胺水平增加时，大脑的记忆系统会自动开启，以捕捉我们在增加这些化学物质之前刚刚经历的讯息、感知和体验。咖啡因、运动和冷水都能单独或联合提高儿茶酚胺水平，因此，从逻辑上讲，这个机制非常合理，实际上也确实有效。所以，如果你想记住某些特定信息，可以在接触和吸收这些信息时考虑摄入咖啡因，甚至可以在接触信息后摄入。因为研究表明，对于动物和人类，这是一种增强刚刚接触的信息记忆的有效方法。

I should mention that what I just described also pushes back on something that I know a number of people perhaps have heard about and maybe even used which is this notion of the nappuccino. I remember hearing about this a few years back, it was sort of trend if you will. The trend involved drinking a cup of coffee or double espresso and then going down for a nap, typically in the afternoon and then waking up and the idea was that the caffeine would hit your system right at the time that you awake from the nap and that you would be better able to focus and exercise. There are a couple of things about that practice that I don't like.

我应该提到，我刚才描述的内容也反驳了一些人可能听过甚至使用过的概念，就是所谓的"咖啡小睡"。我记得几年前听说过，这还是一种潮流。这个潮流就是在午后喝一杯咖啡或者浓缩咖啡，然后小睡一下，醒来的时候咖啡因刚好在体内发挥作用，这样你就可以更好地集中注意力并进行锻炼。对于这种做法，有几点我不太赞同。

First of all, it implies in most cases that you're napping and ingesting caffeine in the afternoon which I realize for many students and for people that are comfortable staying up until the wee hours of the night and then waking up late the next day might be compatible with their schedule. But again, because of the sleep diminishing effects of caffeine and we talked about earlier, I'm not crazy about the idea of people ingesting caffeine in the late afternoon in order to perform better in the late afternoon. Far better would be to restrict caffeine intake to the early part of the day as we talked about earlier.

首先，这通常意味着你在下午小睡并摄入咖啡因。我知道对于许多学生和那些习惯熬夜、第二天晚起的人来说，这可能适合他们的生活节奏。但是，由于咖啡因会影响睡眠，我们之前已经讨论过，我不太赞成为了下午表现更好而在下午晚些时候摄入咖啡因。我们之前也提到过，更好的做法是在一天的早些时候限制咖啡因的摄入。

The other reason is that the data on things like non-sleep deep rest and naps in the afternoon and again, the rule here is that you don't have to nap but if you want to nap, it's been shown that naps of 90 minutes or less or non-sleep deep rest protocols and you can find those for instance, there's one with me speaking, you just put NSTR, Huberman into YouTube, you can hear that, it's completely zero cost, there are other NSTR scripts out there now of course, if you prefer those.

另一个原因是关于非睡眠深度休息和午休的数据。这里的规则是，如果你愿意小睡一下，可以选择小于90分钟的午休，或者进行非睡眠深度休息（NSTR）练习。你可以在YouTube上找到相关资源，例如搜索"NSTR, Huberman"，就能听到我讲的内容，而且完全免费。当然，还有其他的NSTR脚本可以选择，如果你更喜欢那些的话。

That those can all lead to increases in one of the catacolomines at least, which is dopamine, that's been shown in a really nice neurotransmitter labeling study, not from my laboratory but from another laboratory, but also can improve mood focus and alertness on its own without the need to ingest caffeine prior to going into those states. In fact, ingesting caffeine prior to a nap or ingesting caffeine prior to NSTR is most certainly going to reduce the effectiveness of that nap in NSTR in restoring natural levels of alertness and focus that would lead to the performance enhancing effect.

这些因素至少可以导致一种儿茶酚胺的增加，比如多巴胺。这已经在一个非常好的神经递质标记研究中得到了证明，虽然不是我实验室做的，但来自另一个实验室。此外，这种效果还可以自主改善情绪、专注力和警觉性，而无需在进入这些状态之前摄入咖啡因。事实上，在小憩或非快速眼动睡眠（NSTR）之前摄入咖啡因，肯定会降低小憩或非快速眼动睡眠的效果，导致无法恢复到自然的警觉性和专注力水平，从而影响到提升表现的效果。

I'm not such a fan of the so-called napachino, although if any of you out there have derived great benefit from it, definitely let me know your protocol and what you've experienced, put it in the comment section if you would, I'd appreciate that. There's another very important and potent use of caffeine for enhancing performance. This relates not just to the dopamine and epinephrine and the arousal inducing effects of caffeine, and it doesn't even just relate to the effect of caffeine on enhancing frontal load function.

我对所谓的“咖啡小憩”并不是很喜欢，不过如果有人从中获得了很大好处，请一定告诉我你的方法和体验，并在评论区分享，我会非常感激。此外，还有一种非常重要且有效的利用咖啡因提升表现的方法。这不仅与咖啡因刺激多巴胺和肾上腺素分泌以及提高警觉性有关，也不仅仅是提升前额叶功能的作用。

It does include all that, but it also includes those reinforcing effects of caffeine that we talked about at the beginning of the episode. The best way to illustrate these performance enhancing effects of caffeine that stem directly from its association with reinforcement is to highlight a study. The title of the study is Blood Dopamine Level Enhanced by Caffeine in Men After Treadmill Running. As the title suggests, this was carried out in men, but there's no reason to think that the same results wouldn't also be present in women.

这确实包括了所有这些内容，但也包括了我们在节目开始时谈到的咖啡因的强化作用。为了更好地说明咖啡因在提高表现方面的这些效果，我们可以重点介绍一项研究。这项研究的标题是《男性在跑步机上跑步后血液多巴胺水平因咖啡因提高》。正如标题所示，这项研究是在男性中进行的，但没有理由认为女性不会产生同样的结果。

There are some sex dependent effects of caffeine. I'll touch on just briefly at the end, but those are largely present in kids that is adolescents and teens as opposed to adults. This study is really interesting. What they had people do was run on a treadmill and either ingest caffeine, again, three milligrams per kilogram of body weight or to not ingest caffeine, and then they looked at levels of dopamine and other neurotransmitters and hormones such as prolactin and cortisol.

咖啡因对性别有一些不同的影响。最后我会简单提到这些影响，但主要是在儿童，也就是青少年和青少年时期的人身上，而不是成年人。这项研究非常有趣，他们让参与者在跑步机上跑步，并摄入咖啡因，每公斤体重摄入三毫克，或者不摄入咖啡因。然后，他们观察了多巴胺和其他神经递质以及激素如催乳素和皮质醇的水平。

The basic takeaway is, as the title suggests, that exercise, while on its own, can increase cortisol in healthy ways, provided it's not too intense and too long. Little note here, if you have trouble recovering from exercise or you want to continue to derive the benefits from exercise, in general, best not to do high intensity exercise for longer than 75 minutes or 90 minutes, probably being the outer threshold.

基本的要点是，如标题所示，运动本身可以通过健康的方式增加皮质醇水平，只要运动不过于激烈或时间过长。需要注意的是，如果您在运动后感到恢复困难，或者希望继续从运动中获得益处，最好不要进行超过75分钟的高强度运动，90分钟可能是最长的时间限制。

I realize that there are some genetic freaks out there or people that are chemically assisted that can recover from very intense, long bouts of exercise. But most people don't do well, long bouts of intense exercise on a regular basis and limiting their intense exercise to 60 minutes or less, that doesn't include the warm-up, is going to be beneficial. See the episode on Toolkit for Fitness, if you'd like details on that.

我明白，有些人天生体质特别好或者借助化学物质能够从非常激烈、长时间的锻炼中恢复过来。但是，对于大多数人来说，定期进行长时间的高强度锻炼并不合适。将高强度锻炼限制在不超过60分钟（不包括热身运动）是有益的。如果你想了解更多细节，请参见有关健身工具的那一集。

Exercise is known to increase levels of dopamine, cortisol, and other cataclysmines and neurotransmitters, very potently, and things like testosterone and estrogen in ways that we know are beneficial to us. And of course, have all these positive effects on the musculoskeletal system and cardiovascular effects. But unbeknownst to most people, ingesting 3 milligrams per kilogram of caffeine prior to exercise further increases the dopamine release associated with exercise specifically. And this has two important effects. First of all, that increase in dopamine is great because it provides a long-lasting increase in focus, alertness, and motivation, not just during the exercise, but also after the exercise. And second, it, that is caffeine and dopamine, in combination, act as a reinforcer to make the experience of exercise and the period immediate after exercise more pleasant and in fact reinforcing.

运动已被发现能够显著增加多巴胺、皮质醇以及其他儿茶酚胺类和神经传递素的水平，同时还可以调节睾酮和雌激素等激素，这些变化对我们是有益的。而且，运动对骨骼肌肉系统和心血管系统也有许多积极的影响。不过，大多数人不知道的是，在运动前摄入每公斤体重3毫克的咖啡因会进一步增加运动时多巴胺的释放。这会带来两个重要的好处：首先，多巴胺的增加能在运动时及运动后长时间地提升注意力、警觉性和动力。其次，咖啡因和多巴胺的组合会使运动过程和运动后的时间段更加愉快，实际上起到强化的作用。

So in other words, one way to enjoy exercise more and to enjoy the activities that follow exercise more and to experience a genuine increase in dopamine that's beneficial for mood and alertness is to ingest caffeine prior to exercise. Now this is important because a number of people out there are exercising love exercise, love eating great, love doing all the things that are beneficial for their health, but a number of people out there really don't like to exercise. And that serves as a serious block for their willingness and their consistency to exercise. Ingesting caffeine gives us energy to exercise. It increases the release of neurochemicals and hormones that are good for us during exercise. But as I'm highlighting here, it also increases the reinforcement pathways associated with exercise.

所以，换句话说，想要更享受运动、更享受运动后的活动，并体验对情绪和警觉性有益的多巴胺增加，可以在运动前摄入咖啡因。这一点很重要，因为很多人喜欢运动、喜欢健康饮食，喜欢做对健康有益的事情，但也有不少人非常不喜欢运动，这成为了他们积极和持续锻炼的一大障碍。摄入咖啡因可以提供运动所需的能量，增加有益于运动的神经化学物质和激素的释放。而且，如我所强调的，它还能增强与运动相关的强化路径。

That is, it creates a positive feeling about the general theme of engaging in exercise and it creates a general positive experience of the things that follow exercise. So I think this, if nothing else, is a call for or support for the idea that ingesting caffeine as a performance enhancing tool makes perfect sense. But for those out there that don't enjoy exercise, in particular, certain forms of exercise, ingesting caffeine can change your relationship to that exercise. In other words, make it more positive. Much in the same way that ingesting caffeine alongside a certain taste that would otherwise be neutral or maybe even negative can actually make the taste of that particular drink or food positive.

也就是说，这意味着参与锻炼的主题会带来积极的感觉，同时锻炼后的体验也是积极的。因此，如果没有别的理由，这至少支持了这样一个观点：将咖啡因作为增强表现的工具是非常合理的。但对于那些不喜欢锻炼的人，尤其是不喜欢某些特定锻炼的人，摄入咖啡因可以改善你与这种锻炼的关系。换句话说，它可以让锻炼变得更积极。就像咖啡因能让原本中性甚至有些负面的味道，变得令人愉悦一样。

So again, this brings us back to the reinforcing properties of caffeine that are subconscious. It's not just about the enhanced performance in the test or the enhanced performance on the treadmill or with the weights in the gym. It's enhanced feelings of mood and wellbeing that are genuine because of the effect of caffeine on certain neurotransmitter and hormone systems. But it also is creating an overall milieu of reinforcing all of the things that led into a curgeurring and a cur after exercise. I do want to point out something that's very important as it relates to combining things like caffeine and exercise in order to increase dopamine. This is something that came up in the episode that I did on dopamine motivation and drive, which turns out to be one of our most popular episodes.

所以，这让我们再次回到咖啡因对潜意识影响的加强作用。它不仅仅是提高考试成绩或在跑步机或健身房举重时的表现。咖啡因通过对特定神经递质和激素系统的影响，真切地提升情绪和幸福感。此外，它还创造了一种整体的环境，强化了所有导致运动前和运动后状态的因素。我想强调一点，就是结合咖啡因和运动以提高多巴胺水平的重要性。这在我关于多巴胺、动机和驱动力的节目中有所提及，那集成为我们最受欢迎的节目之一。

Again, you can find that at HubermanLab.com and links to all formats with timestamps, etc. This also came up in the episode on ADHD because of the relationship between ADHD and dopamine. That's this notion of dopamine stacking. The episode on dopamine motivation and drive, I pointed out that while there are a near-infinite number of things that can increase dopamine release, most notably positive surprise or positive anticipation or experiencing a win. Certainly, there are compounds, both drugs of abuse, food, sex, and certain supplements that can increase dopamine to varying levels and to varying degrees, both healthy and unhealthy. That's all contained in that episode on dopamine motivation and drive.

再次，你可以在 HubermanLab.com 找到相关内容，以及所有格式的链接和时间戳。这个话题在关于多动症（ADHD）的那期节目中也被提到，因为多动症和多巴胺之间的关联。我们谈到了所谓的“多巴胺堆积”的概念。在那期关于多巴胺、动机和驱动力的节目中，我指出虽然有无数种方法可以增加多巴胺的释放，特别是通过积极的惊喜或积极的期待，或者获得成功的体验。确实，有些化合物，比如滥用的药物、食物、性和某些补充剂，可以在不同程度上健康或不健康地增加多巴胺。这些内容都在那期多巴胺的动机和驱动力的节目中有详细阐述。

What I pointed out is that if you are somebody who tends to experience difficulty with motivation that so-called dopamine stacking, as I called it, might be something that you want to avoid. Dopamine stacking would be combining a highly caffeinated energy drink that also includes the amino acid tyrosine, which is a precursor to dopamine plus loud music plus getting yourself really ramped up in an intense workout. All of that can be great if you do it every once in a while. What you will quickly find is that the extent to which your dopamine peaks also dictates the extent to which your dopamine will drop after that peak. When I say drop, I mean drop below baseline.

我想说的是，如果你是一个容易缺乏动力的人，那么我称为“多巴胺堆积”的做法可能是你应该避免的。“多巴胺堆积”指的是同时饮用含有高浓度咖啡因和酪氨酸（一种多巴胺前体）的能量饮料、听响亮的音乐、将自己投入到紧张的锻炼中。偶尔这样做可能没问题，但你很快会发现，当你的多巴胺水平达到峰值时，随之而来的就是多巴胺水平的下降。而这个下降是指低于正常水平的下降。

A lot of people find that if they stack a lot of things to peak their dopamine, then they experience a low and it does take some time for them to return to baseline. I highly recommend not engaging in activities or consuming compounds that are in attempt to accelerate that return to baseline because all it will do is drive that baseline lower and lower. This requires being able to tolerate a drop in dopamine baseline for a period of time, etc.

很多人发现，如果他们通过堆积很多事情来达到多巴胺的高峰，他们会经历一个低谷，并且需要一些时间才能恢复到基准线。我强烈建议不要进行尝试加速恢复基准线的活动或消耗化合物，因为这只会让基准线越来越低。这需要能够忍受一段时间内多巴胺基准线的下降等。

The reason I'm bringing this up now in the context of this caffeine episode is I just described a study in which using caffeine prior to exercise increases dopamine after exercise. You might be saying, especially if you heard that earlier episode, wait, isn't that dopamine stacking? Aren't you encouraging me to stack my dopamine? Well, in some sense, yes, but keep in mind, I'm not suggesting that you do this every time you exercise. Just as in that earlier episode, I emphasized the fact that while stacking multiple stimuli, like caffeine or energy drinks and music, etc., for exercise or for mental work or for any experience for that matter, is okay to do every once in a while for most people.

我之所以在讨论咖啡因这个话题时提到这一点，是因为我刚刚介绍了一项研究，该研究发现，运动前摄入咖啡因可以在运动后增加多巴胺水平。可能你会想，尤其是如果你听过之前的节目，等等，这不是多巴胺叠加吗？难道你不是在鼓励我叠加多巴胺吗？在某种程度上，是的，但请注意，我并不是建议你每次运动时都这样做。正如在之前的节目中我所强调的，将多种刺激叠加在一起，比如运动时喝咖啡因饮料或能量饮料，配上音乐等，对于大多数人来说，偶尔为之是可以的。

You don't want to get in the habit of doing it consistently every time you exercise or every time you go out, for instance. You really want to be cautious. That is, you want to protect both baseline levels of dopamine and your peak levels of dopamine. That said, for people that want to experience and increase in mood, alertness, and performance or who want to condition themselves because that's really what it is. It's conditioning yourself by the reinforcing effects of dopamine to increase your liking or maybe even your loving of exercise, occasionally using caffeine or frequently using caffeine prior to exercise is fine.

你不想养成在每次锻炼或外出时都坚持这样做的习惯，你需要保持谨慎。也就是说，你要保护自己体内的多巴胺基础水平和高峰水平。不过，对于那些想要提高心情、警觉性和表现的人来说，或者想通过多巴胺的强化作用来培养自己对锻炼的喜好甚至热爱的人来说，在锻炼前偶尔或经常使用咖啡因是可以的。

But be very careful and by being very careful, what I mean is pay attention to how you feel in the hours and days after that dopamine increase wears off. For instance, if you ingest caffeine and then exercise very intensely and you're feeling great afterwards, but then eight hours later, the next day, you're feeling a little bit low. I suggest you don't go back and do the exact same thing right away. I would give you yourself a little bit of time to let that baseline of dopamine return to normal.

但是一定要非常小心，而所谓非常小心，我的意思是要注意在多巴胺水平上升后几小时或几天内你的感觉。比如说，如果你摄入了咖啡因，然后进行非常激烈的锻炼，之后感觉很好，但八小时后或者第二天感觉有点低落，我建议不要立刻重复同样的事情。你应该给自己一些时间，让多巴胺的基础水平恢复正常。

So again, stacking different things, chemical and behavioral in order to increase dopamine can be done in a safe way that's beneficial to you depending on your goals. But be careful about not stacking too many stimuli for dopamine too often. That's the key. Early in the episode, I mentioned one possible caffeine consuming schedule that works very well that doesn't fortunately subject you to long 20 day bouts or five day or even two day bouts of abstinence.

再说一次，通过组合不同的方式，例如化学物质和行为，来增加多巴胺可以在安全且有益的情况下进行，具体效果取决于你的目标。但需要注意的是，不要过于频繁地组合过多刺激来提升多巴胺。这是关键。在节目开始时，我提到了一种可能的咖啡因摄入时间表，这种方法效果很好，并且不需要让你忍受长达20天、5天或甚至2天的禁忌期。

And that's the every other day schedule of caffeine. If you look at the half life of caffeine and you look at its effects on the dopamine system and its performance enhancing effects and how a period of abstinence can in fact increase the performance enhancing effects of caffeine. But also take into consideration that caffeine can be habit forming and we can develop a sort of tolerance to caffeine. Well then what emerges from all of that is that being a person who consumes caffeine every other day can actually help you maximize most of the positive effects of caffeine without subjecting you to the kind of misery that occurs if you're accustomed to consuming caffeine every single day and then suddenly go into a two or five or 20 day abstinence.

这就是隔天饮用咖啡因的计划。理解咖啡因的半衰期、它对多巴胺系统的影响、提升表现的效果，以及适当的戒断期如何能够增强咖啡因的表现提升效果。同时也需要注意咖啡因可能导致习惯性使用，并且我们可能会对咖啡因产生某种耐受性。这些信息表明，隔天饮用咖啡因可以帮助你在不至于每天都摄入咖啡因而产生依赖的情况下，最大化利用咖啡因的积极作用。这样，当你习惯于每天摄入咖啡因，突然进行两天、五天或二十天戒断时，能够避免经历那种不适。

So I myself have never tried in every other day caffeine approach. Although I'm considering doing it based on the literature that I've read and I'm considering doing it in a very specific way which would be to only consume caffeine on the days in which I resistance train and since I tend to do that about three or four days per week organized in a way that's every other day. Again, if you want to see the exercise schedule that I follow including cardiovascular exercise and weight training and all the reasons and rationale for what I do and how it maps on to the scientific literature related to health span and life span, vitality, etc.

所以我自己从未尝试过隔天摄取咖啡因的方法。虽然我正在考虑根据我所读过的文献来尝试，并计划以一种非常具体的方式进行，就是只在我进行阻力训练的日子摄取咖啡因。而我倾向于每周进行大约三到四天的阻力训练，并将其安排为隔天进行。再次说明一下，如果你想了解我所遵循的锻炼计划，包括心血管运动和重量训练，以及我这样做的所有理由和依据，以及这一切如何与健康寿命、生命活力等相关的科学文献相对应。

You can find that at HubertmanLab.com and we had a toolkit for fitness that ought to be posted to our website before long. The every other day schedule of caffeine intake to me seems like the most rational one if one wants to maximize on the performance enhancing effects of caffeine without suffering the effects of caffeine withdrawal that are associated with being a regular consumer of caffeine and then stopping caffeine intake such as headache and irritability and so forth, not eye nor anyone in my life wants me to experience those effects and I'm sure you don't want to experience those effects for you either.

你可以在HubertmanLab.com找到相关信息。我们有一个关于健身的工具包，不久将会发布在我们的网站上。关于咖啡因摄入，我认为每隔一天摄入一次是一种最合理的方法，如果你希望最大化利用咖啡因提升表现的效果，同时又不想经历咖啡因戒断的影响，比如头痛、易怒等这些由于经常摄入咖啡因然后突然停止而带来的副作用。无论是我，还是我生活中的任何人，都不希望我经历这些副作用，我相信你也不希望自己体验到这些效果。

So if you're somebody that decides to try the every other day protocol or you are somebody who's already doing that protocol, please let me know what your experiences with that are. At least by my read of the literature on caffeine and its performance-enhancing effects but also the effects of caffeine on neurotransmitter and hormone systems, the every other day caffeine's schedule does seem to be the most rational and scientifically grounded one in order to maximize on all those effects.

所以，如果你是决定尝试隔日服用咖啡因计划的人，或者你已经在这么做的人，请告诉我你的体验是什么。根据我对咖啡因和它的增强表现的效果，以及对神经递质和激素系统影响的文献的阅读，隔日服用咖啡因的计划似乎是最合理且有科学依据的，能够最大化这些效果。

In addition to so-called performance-enhancing effects of caffeine, there are also the well-studied and now fairly well mechanistically understood pro-health effects of caffeine. Now here when I talk about pro-health effects of caffeine, I want to be very clear that if your schedule of caffeine intake, that is your timing of caffeine intake or anything else for that matter, offsets getting regular high-quality sleep of sufficient duration, well then you are undermining the pro-health effects of that thing. This is true for exercise, this is true for caffeine, this is true for supplementation, this is true for prescription drugs.

除了咖啡因所谓的提升表现的效果外，咖啡因的促进健康作用也得到了充分研究，并且其机理现在也比较清楚。在这里，当我谈到咖啡因的促进健康作用时，我想明确指出，如果你的咖啡因摄入时间表，也就是你摄入咖啡因的时间安排或其他任何因素，影响到了你获取足够时间的高质量睡眠，那么你就是在削弱这种促进健康的效果。这一点对运动适用，对咖啡因适用，对补充剂适用，对处方药也适用。

Again, you don't want to be neurotically attached to the idea that you have to get perfect sleep every night because that's simply not true but is absolutely the case that anything, whether or not it's good for you or bad for you in the short term, that disrupts your sleep because of the timing in which you're doing that thing is going to undermine your immediate and long-term health before long. So with that said, there are several well-described health-promoting effects of caffeine ingestion and once again, when I say caffeine ingestion, I'm referring to that 1 to 3 milligrams per kilogram of body weight dosage.

再次提醒，不要过于执着于每晚都要有完美的睡眠，因为这并不实际。确实，无论是对你有益还是有害的事情，只要它因其时间安排影响了你的睡眠，都会在短期内和长期内损害你的健康。话虽如此，摄入咖啡因的确有不少已经被认可的促进健康的效果。再说一次，我提到的咖啡因摄入量是指每公斤体重1到3毫克的剂量。

There are really nice studies showing that being a regular consumer of caffeine can help offset some of the probability, some of the probability of developing Parkinson's and maybe Alzheimer's related dementia as well. These are not terribly controversial data because of the fact that caffeine is known to increase the release of those catecholamines, dopamine, epinephrine, and norepinephrine as well as acetylcholine. All those neurotransmitter and neuromodulator systems are the ones that are known to be defective in Parkinson's and Alzheimer's, although there are other transmitter and hormone systems that are defective as well.

有研究表明，常喝咖啡因能在一定程度上降低患帕金森病和可能与阿尔茨海默氏症相关的痴呆的概率。这些数据并不太有争议，因为咖啡因已知可以增加一些儿茶酚胺类物质的释放，比如多巴胺、肾上腺素和去甲肾上腺素，还有乙酰胆碱。这些神经递质和神经调节物质系统在帕金森病和阿尔茨海默氏症中是已知有缺陷的，尽管还有其他递质和激素系统也有问题。

There are beautiful reviews on the neuroprotective effects of caffeine and neurogeneral diseases. They're quite extensive and I'll just refer you to one and the references they're in and we'll provide a link to this in the show note captions to the title as the topic at hand suggests is the neuroprotective effects of caffeine and neurodegenerative diseases. This was published in 2016. I'm sure there have been other reviews since then, but it includes many, many quality references and studies both in animals and in humans pointing to the fact that specific enzymes that are associated with the health of in particular dopamine neurons are made more robust by regular ingestion of caffeine.

关于咖啡因的神经保护作用和神经退行性疾病，有一些非常优秀的评论文章。它们内容相当丰富，本文只会提到其中一篇以及其参考文献，并在节目说明中提供一个链接。正如主题所示，这些文章探讨了咖啡因的神经保护作用及其对神经退行性疾病的影响。这篇文章发表于2016年。我相信之后还会有其他的评论文章出现，不过这篇文章已包括了许多高质量的参考资料和研究结果，这些研究既涉及动物也涉及人类，指出定期摄入咖啡因能够增强与多巴胺神经元健康相关的特定酶的活力。

It also points to the fact that the increase in dopamine receptors that is induced by regular ingestion of caffeine that are referred to earlier is another way in which dopamine, however many dopamine neurons remain around in people with Parkinson's or people who are aging that lose dopamine neurons naturally. That dopamine can have its maximal effect because of the increase in receptors for dopamine that caffeine induces. There are other biological mechanisms that further support why caffeine ought to be neuroprotective, including its effects on the acetylcholine system which is one of the major systems disrupted in Alzheimer's dementia.

这段文字的意思是：之前提到，经常摄入咖啡因会增加多巴胺受体，这是一种方法，可以让多巴胺在帕金森病患者或因年龄增长自然失去多巴胺神经元的人体内发挥其最大效应。即使这些人的多巴胺神经元数量减少，由于咖啡因诱导的多巴胺受体增加，剩余的多巴胺仍能最大程度地起作用。此外，咖啡因对其保护神经系统的作用还通过其他生物机制来实现，比如它对乙酰胆碱系统的影响，这是阿尔茨海默症患者中受到严重破坏的主要系统之一。

In other words, it makes perfect sense as to why caffeine would be neuroprotective. Caffeine has also been shown to diminish headache, particularly when taking in combination with aspirin. That's because of the effects of caffeine and aspirin on blood flow. There's also evidence that caffeine can provide brief but substantial relief from asthma. I wouldn't want people to rely on caffeine as a life-saving approach to an asthmatic attack. That said, for people that suffer from minor asthma, that caffeine intake, again of the dosages that we talked about before, has been shown to alleviate some of the major symptoms of asthma from anywhere from one to four hours.

换句话说，咖啡因具有神经保护作用是很有道理的。研究还表明，咖啡因可以减轻头痛，尤其是在与阿司匹林一起服用时。这是因为咖啡因和阿司匹林对血流的影响。此外，还有证据表明咖啡因能够提供短暂但显著的哮喘缓解效果。我并不建议人们依赖咖啡因作为哮喘发作时的救命方法。尽管如此，对于一些轻度哮喘患者，适量的咖啡因摄入确实已被证明可以缓解哮喘的主要症状，作用时间可持续一到四个小时。

I know this is of relevance to a lot of people out there because caffeine increases the catecholamines and in particular because caffeine increases dopamine transmission in the prefrontal cortex, this area of the brain associated with focus and rule setting and context and task switching. Caffeine is known to improve focus and alertness in particular in people who have symptoms of ADHD or other attention and focus issues. Now caffeine alone does not appear to be as potent for the treatment of ADHD as are things like Ritalin, Adderall, Modafinil, and Armodafinil and Vyvanse.

我知道，这段信息对很多人来说都有所帮助，因为咖啡因会增加儿茶酚胺，尤其是因为咖啡因会促进前额叶皮层的多巴胺传递。前额叶皮层是大脑中控制注意力、制定规则、理解情境和任务切换的区域。咖啡因已知可以提高专注力和警觉性，尤其是对于有注意力缺陷多动障碍（ADHD）或其他注意力和专注问题的人来说。虽然咖啡因对治疗ADHD的效果不如利他林、阿德拉、莫达非尼、阿莫达非尼和Vyvanse等药物强，但仍有一定改善作用。

If you would like a head-by-head comparison of prescription drugs, supplements, and things like caffeine, as well as coverage of behavioral tools and nutritional tools, etc. that can positively offset some of the symptoms of ADHD, please see the episode that I did on ADHD. Again, that's available at HubertmanLab.com in all formats. But that said, caffeine does increase focus and it does it through a number of different mechanisms, not the least of which is to increase dopamine transmission in the forebrain just as a drug like riddle in or adderol would, although not to the same extent as a drug like riddle in or adderol does.

如果您希望了解处方药、补充剂以及咖啡因等物质的详细比较，还有关于行为工具和营养工具等可以积极缓解多动症症状的内容，请查看我关于多动症的专辑。您可以在HubermanLab.com上以各种格式获取该专辑。不过需要说明的是，咖啡因确实能提高注意力，它通过多种机制起作用，其中之一是增加前脑的多巴胺传递，类似于利他林或阿德拉这类药物，尽管效果不如这些药物那么强。

Before we close today, I do want to just briefly return to the reinforcing effects of caffeine that we talked about earlier. This study on the honey bees that showed that bees prefer certain nectars because they contain caffeine, even though they are not aware that those nectars contain caffeine. They just come to like the feeling that those nectars provide them so much that they associate that in a subconscious way with the flowers themselves and they come to like those flowers.

在我们今天结束之前，我想简要回顾一下我们之前讨论过的咖啡因的强化作用。这项关于蜜蜂的研究表明，蜜蜂偏爱某些含有咖啡因的花蜜，即使它们并不知道这些花蜜含有咖啡因。蜜蜂只是喜欢这些花蜜给它们带来的感觉，潜意识中将这种感觉与花朵联系在一起，因此也渐渐喜欢上了这些花朵。

Or human beings, for instance, children that ingest caffeinated beverages come to adore the taste of those beverages. Beautiful studies have been done that describe how children and adults truly cannot distinguish between the taste of a caffeinated and non-caffeinated beverage. And caffeine can be placed into essentially any beverage in order to give us a preference for that beverage or food.

人类，例如，小孩子饮用含咖啡因饮料后，会逐渐喜欢上这些饮料的味道。有趣的研究表明，儿童和成年人实际上无法分辨含咖啡因和不含咖啡因饮料的味道。而咖啡因几乎可以添加到任何饮料中，来增加我们对这种饮料或食物的喜好。

In fact, the studies have been done with yogurt. If you put caffeine into yogurt of different flavors, even plain yogurt, which most kids don't like, they will come to prefer whatever flavor contains the caffeine, even if then you remove the caffeine from that flavor. Now eventually their preference for that flavor will be extinguished. But all of this is just to say that so many of the things that we like, whether or not it's coffee or tea or a given flavor of food or a given experience or even exercise, occur because we ingest caffeine in conjunction with those activities.

事实上，有研究用酸奶进行了实验。如果你在不同口味的酸奶中添加咖啡因，即便是在大多数孩子不喜欢的原味酸奶中添加，他们也会开始喜欢含有咖啡因的那种口味，即使后来你从中去除了咖啡因。最终，他们对这种口味的偏好可能会消失。但这些实验说明了我们喜欢的许多事物——无论是咖啡、茶、某种食物的味道，还是某种体验，甚至是运动——都是因为我们在进行这些活动时摄入了咖啡因。

Now, these are not tricks that your nervous system plays on you. These are real neurochemical reinforcing effects. And I think that we would all do well to think about and to leverage these reinforcing effects much in the same way. We would do well to think about and hopefully not leverage a verse of effects of certain compound, right? The simple way to put this is I or anyone could get you to dislike something someone or someplace by making you feel slightly less good, lower mood.

现在，这些并不是你的神经系统对你玩的把戏。这些是真实的神经化学强化效应。我认为，我们每个人都应该认真思考如何利用这些强化效应，就像我们会考虑某些化合物的负面效应，希望不要利用它们。简单地说，我或任何人都可以通过让你感觉稍微不那么好、心情变差，来让你不喜欢某个人、某件事或某个地方。

I don't even have to make you feel nauseous, but less good after ingesting something or having a certain kind of interaction or being in a certain environment. Very straightforward to do that because of the way that your nervous system is wired for conditioning. However, there's the positive side of all this, which is that it's very straightforward to reinforce the experience of a given food, including its taste, but all the context around it, the container, the texture, the people you consume it with, where you consume it, etc.

我不需要让你感到恶心，但在吃了某些东西、进行某种交流或置身于某种环境后，你可能会感觉不太舒服。这很简单，因为你的神经系统是根据条件反射来运作的。然而，这其中也有积极的一面，那就是我们可以很容易地增强对某种食物的体验，包括它的味道，还有食物的容器、质地、与你一起用餐的人、用餐的地点等所有情境。

For instance, I wonder why we are not pairing caffeine with broccoli. In that here, I'm not suggesting that people actually do that experiment or play that trick on people. You have to sort of imagine that if caffeine is this incredible reinforcer of all sorts of things, in particular things that we ingest and would want to ingest more of, if it's paired with caffeine, well, then you actually can use caffeine as a tool to increase reinforcement of different things.

例如，我想知道为什么我们不把咖啡因和西兰花搭配在一起。在这里，我并不是建议人们真的去做这种实验或对别人开这种玩笑。你需要想象一下，如果咖啡因是一个能极大增强各种事物（尤其是我们摄入的东西并希望摄入更多）的强化剂，那么如果它与某种东西搭配使用，就可以用它来增强我们对不同事物的喜爱程度。

Maybe you can avoid caffeine as a way to further reinforce things that you would like to stop. Here I'd like to just give the example of sugar cravings. A lot of people ask me, how do I avoid sugar cravings? I've talked about the use of glutamine for that. I've talked about making sure you're getting enough essential fatty acids and essential amino acids as a way to reduce sugar cravings.

你可以尝试避免摄入咖啡因，以此来进一步加强你想停止的行为。这里我想举个例子，比如说如何减少对糖的渴望。很多人问我，怎么才能避免总想吃糖？我之前提到过可以使用谷氨酰胺来帮助解决这个问题。我也建议确保摄入足够的必需脂肪酸和必需氨基酸，以帮助减少对糖的渴望。

Please note, however, that if you are somebody who likes to have your sugar, whether or not it's a piece of chocolate or your dessert, etc. I'm not saying that's bad, but if you're trying to reduce your sugar cravings, ask yourself, are you ingesting sugar along with caffeine? Could be the caffeine contained in that sugar containing food like chocolate? Or it could be that you're having a cup of coffee along with your pastry and then you're struggling with sugar cravings.

请注意，如果你是一个喜欢吃甜食的人，无论是巧克力还是甜点等等，我并不是说这不好。但如果你想减少对糖的渴望，可以问问自己，你是不是在摄入糖的同时也在摄入咖啡因？也许是含糖食物中像巧克力那样的咖啡因，或者你是在吃糕点时喝了一杯咖啡，随后出现了对糖的强烈渴望。

Well, think about it. You're not just being reinforced by the sugar and the effects of sugar on dopamine, which are real and both conscious and subconscious through the gut to the brain dopamine system and direct on the brain dopamine system. But by co-ingesting caffeine, you are also further enhancing the reinforcing effects of sugar.

那么，想一想吧。你不只是因为糖和它对多巴胺的影响而受到强化，这种影响通过肠道到大脑的多巴胺系统，以及直接作用于大脑的多巴胺系统，无论是有意识还是潜意识的，都是真实存在的。此外，通过同时摄入咖啡因，你也在进一步增强糖的强化效果。

The flip side to all of this is that you could use caffeine as a way to increase your appetite for certain things. I actually know somebody. I won't reveal who this person is, but they are quite prominent podcaster who ingests 125 to 150 milligrams of caffeine in tablet form, in tablet form, along with herbal tea and use this as a way to develop a preference for herbal tea because they found that coffee was giving them other effects that weren't good for them. It works quite well in animals and it works quite well in insects and it works quite well in humans. I suppose animals, insects, and humans are all animals at the end of the day. No surprise there.

所有这些的另一方面是，你可以使用咖啡因来提升对某些事物的兴趣。我其实认识一个人，我不会透露这个人的身份，但ta是一位相当有名的播客主。ta会服用125到150毫克的咖啡因片，并搭配草药茶一起饮用，以此来培养对草药茶的喜爱，因为ta发现咖啡对ta来说产生了不良效果。这个方法在动物、昆虫和人类身上都很有效。毕竟，动物、昆虫和人类到头来都是动物，这并不令人意外。

It all underscores the essence to which caffeine is an absolutely fascinating molecule. It's an ability to offset the sleepiness system, if you will, this adenosine system and to control our schedules in that way, to essentially take a withdrawal against the bank that is adenosine and then pay that back later in the form of getting sleepy later as opposed to when we want to be alert. It's ability to enhance focus alertness and mood and if taken after trying to learn something and remember it to enhance memory especially and it's ability to increase VO2 max, increase strength.

这段话强调了咖啡因作为一种非常迷人的分子的本质。咖啡因可以抵消我们的嗜睡系统，也就是腺苷系统，从而在某种程度上控制我们的作息时间。简单来说，就是在我们需要保持清醒的时候，将“嗜睡”银行中的腺苷“借用”出来，之后再通过晚些时候的困倦来“偿还”。咖啡因还能提高注意力、警觉性和情绪。如果在学习或记忆新知识后摄入咖啡因，尤其可以增强记忆力。此外，它还能提升最大摄氧量（VO2 max）和力量。

I'll just briefly mention that caffeine ingested the sorts of doses we talked about earlier because it's effects on the neuromuscular system and the calcium system associated with neuromuscular exertion and fatigue can increase peak power output and muscle contractability. Hancing performance there as well. Of course caffeine does a number of other things just generally related to our overall and basal level of mood and alertness, not the least of which are these increases in dopamine.

我简单提一下，之前我们谈到的那些剂量的咖啡因，由于其对神经肌肉系统以及与神经肌肉运作和疲劳有关的钙系统的影响，可以提高峰值功率输出和肌肉收缩能力，从而增强运动表现。当然，咖啡因还有很多其他的作用，一般与我们的整体和基础情绪水平以及警觉性有关，其中包括多巴胺的增加。

So, caffeine is really an incredible molecule. It's affecting all these various neurotransmitter systems but not haphazardly. It's increasing dopamine and acetylcholine in the forebrain to increase attention. It's reducing fatigue. It's improving mental and physical performance for some obvious and some not so obvious reasons. And what I think is among the more miraculous and powerful effects of caffeine, it is a potent, potent, potent reinforcer of things, foods, people, and experiences. And it's one that you can leverage in any direction that you like once you understand the way that caffeine exerts those reinforcing properties.

咖啡因真的是一种奇妙的分子。它影响了多种神经递质系统，但不是随意地进行影响。咖啡因通过增加前脑中的多巴胺和乙酰胆碱来提高注意力，同时减轻疲劳，并在明显和不那么明显的方面改善心理和身体表现。我认为咖啡因最神奇和强大的效果之一就是它能显著增强对事物、食物、人和体验的兴趣和动力。一旦你了解咖啡因如何发挥这种增强作用，你就能在任何你想要的方向上利用它。

So, today I've really tried to cover as much as I could about the mechanisms of caffeine action in the brain and body as well as tools and schedules and dosages in which you can leverage caffeine in order to meet your physical performance, mental performance, and frankly, mental health and overall health goals.

今天，我努力讲解了咖啡因在大脑和身体中起作用的机制，以及如何通过使用工具、制定计划和确定剂量来利用咖啡因达到你的身体表现、精神表现、心理健康和整体健康目标。

If you're learning from and are 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. If you have questions for us or comments about the podcast or guests that you'd like me to interview on the Hubertman Lab podcast, please put those in the comment section on YouTube. We do read all the comments.

如果你在收听这个播客并乐在其中，请订阅我们的YouTube频道。这是一种不花钱就能支持我们的绝佳方式。此外，请在Spotify和Apple上订阅我们的播客。在这两个平台上，你都可以给我们留下最多五颗星的评价。如果你对播客有任何问题或意见，或者想推荐我在Hubertman Lab播客中采访的嘉宾，请把这些信息写在YouTube的评论区。我们会阅读所有评论。

In addition, please check out the sponsors mentioned at the beginning and throughout today's episode. That's the best way to support this podcast. If you're not already following Hubertman Lab on social media, we are Hubertman Lab on all platforms. So that's Instagram, Twitter, LinkedIn, and Facebook. And all of those places I describe science and science related tools, some of which overlap with the contents of the Hubertman Lab podcast, but much of which is distinct from content on the Hubertman Lab podcast. So again, it's Hubertman Lab on all social media platforms.

此外，请查看今天节目开头和过程中提到的赞助商。这是支持本播客的最佳方式。如果您还没有在社交媒体上关注Hubertman Lab，我们在所有平台上都叫Hubertman Lab，包括Instagram、Twitter、LinkedIn和Facebook。在这些平台上，我会介绍科学和与科学相关的工具，其中一些与Hubertman Lab播客的内容相似，但很多内容是独特的。因此，请在所有社交媒体平台上关注Hubertman Lab。

During today's episode and on many previous episodes of the Hubertman Lab podcast, we discuss supplements. While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like sleep, hormone augmentation, and focus. If you'd like to see the supplements discussed on various episodes of the Hubertman Lab podcast, please go to livemomentus.com slash Hubertman. We partner with momentus because they are of the extremely high quality. They ship internationally.

在今天的节目以及许多以前的Hubertman Lab播客节目中，我们讨论了补充剂。虽然并不是所有人都需要补充剂，但很多人在改善睡眠、激素调节和专注力等方面，从中获得了巨大好处。如果你想了解Hubertman Lab播客中提到的补充剂，可以访问livemomentus.com/Hubertman。我们与Momentus合作，因为他们的产品质量非常高，而且可以进行国际运输。

And they formulated supplements in the precise ways that are discussed as optimal to take for various outcomes here on the Hubertman Lab podcast. If you haven't already subscribed to the Hubertman Lab podcast newsletter, it is a monthly newsletter that includes summary of podcast episodes as well as toolkits, all of which are completely zero cost. All you have to do is provide your email to sign up. We do not share your email with anybody.

他们按照Hubertman Lab播客中讨论的最佳方法，精准配制了补充剂。如果你还没有订阅Hubertman Lab播客的通讯，这是一个每月更新的通讯，包括播客剧集的总结和各种工具包，全部免费。你只需提供邮箱即可注册。我们不会与任何人分享你的邮箱。

You do this by going to HubertmanLab.com, go to the menu and tap down to newsletter, provide your email, you'll get a confirmation link, click on that link and you'll receive our monthly newsletters.

您可以通过访问 HubertmanLab.com 来完成此操作，进入菜单并找到“新闻通讯”选项，输入您的电子邮箱，您会收到一封确认链接的邮件，点击该链接后，您就会开始收到我们的每月通讯。

And you can also access any of the previous newsletters that we've released, including the toolkit for sleep, for fitness, deliberate cold exposure, and so on.

您还可以访问我们之前发布的任何新闻通讯，包括关于睡眠、健身、有意识的冷暴露等方面的工具包。

By going to HubertmanLab.com, going to the menu, going to newsletter, and there you'll see those as immediately downloadable PDFs.

访问 HubertmanLab.com，打开菜单，点击“通讯”，在那里你会看到这些文件可以立即下载为PDF格式。

Thank you for joining me for today's discussion about caffeine, both its mechanisms and its many powerful uses.

感谢您参与今天关于咖啡因的讨论，我们将探讨它的作用机制及其多种强大用途。

And last but certainly not least, thank you for your interest in science.

最后，但同样重要的是，非常感谢您对科学的兴趣。