as a means for self improvement.

作為自我改進的手段。

Easily the most frequently requested topic on this channel, so here it is.

很容易成為最常見的話題 在這個頻道，所以在這裡。

Before we start I want to clarify that masturbation by itself or even pictures of naked people

在我們開始之前，我想先說明一下，自慰 裸體

are not necessarily a problem.

不一定是問題。

This discussion is about the brain changes made by high speed internet porn - a recent

這個討論是關於大腦的變化 由高速網絡色情--最近的一個

phenomenon that didn't exist until around 20 years ago.

現象，大約要到 20年前

Naturally, any discussion about porn is going to start with a bit of cell biology.

自然，任何關於色情的討論都會 要從一點細胞生物學開始。

We are made up of two types of cells, the germ cells and the somatic cells.

我們是由兩種類型的細胞組成，分別是 生殖細胞和體細胞。

The germ cells' job is to hold and spread genetic material.

生殖細胞的工作是保持和傳播。 遺傳物質。

The somatic cells' role is essentially to protect the germ cells and make sure they

體細胞的作用主要是為了 保護生殖細胞，確保它們

are able to do their job.

能夠勝任自己的工作。

What you consider to be yourself, your body, is the soma.

你認為的自己，你的身體。 是索瑪。

What nature wants the soma to do is to live long enough to allow the germ cells to pass

自然界要讓索瑪做的是活下來。 足夠長的時間，使生殖細胞能夠通過

the genetic material off to a new soma.

遺傳物質關閉到一個新的索瑪。

Whatever DNA resides in your body arrived there thanks to the perpetual relay race a

不管你身體裡的DNA是什麼 在那裡，由於永遠的接力賽a

countless number of somas took part in before you or your ancestors came into existence.

無數的索瑪人曾參與過。 你或你的祖先出現了。

Nature's expectation for you is to pass the baton to what will be the next soma carrying

大自然對你的期望是通過。 接力棒給下一個攜帶索瑪的人

the precious genetic material.

珍貴的遺傳物質。

The point of this is to highlight just how high on the priorities list sexual reproduction

這一點是為了強調 性生殖問題的優先事項清單

is going to be for living things.

是要為活物。

Take for example the small, mouse-like creature called an antechinus.

比如說小老鼠一樣的小動物 稱為蟻穴。

The males have very short lifespans, because at a certain point they will have finished

雄性的壽命很短，因為... 屆時他們將完成

making all the sperm that they can and lose the ability to make anymore.

使所有的精子，他們可以和失去。 的能力，再使。

When they reach this point, they will aggressively mate with as many females as they can.

當他們到達這個點時，他們會積極地 與儘可能多的女性交配，他們可以。

Tirelessly having sex hours for on end to the point that their fur falls off, they bleed

孜孜不倦地做著性愛小時數，以達到 毛髮脫落，血流成河

internally and their immune system fails, leaving them riddled with gangrene.

內部，其免疫系統失效。 讓他們滿身壞疽。

And they will then continue to have sex, until they die.

然後，他們會繼續做愛，直到。 他們死了。

Luckily, us humans naturally do not lose the ability to produce sperm and we are very keen

幸運的是，我們人類自然不會丟掉。 生產精子的能力，我們非常熱衷於。

on staying alive.

在活著的時候。

We have a very strong imperative to protect ourselves, to feed ourselves, to survive - and

我們非常有必要保護 我們自己，養活自己，生存----------------------------------------------------。

many mechanisms are set in place to motivate us to do so.

建立了許多機制來激勵 我們要這樣做。

In particular, the brain has within it the all powerful dopamine system.

特別是，大腦內部有 所有強大的多巴胺系統。

It's there to motivate you to do the things that would help you survive.

它的存在是為了激勵你去做事情 這將幫助你生存。

And of course reproduction is the other very strong imperative.

當然，繁殖是另一個很 強烈要求。

Maybe unsurprisingly, the dopamine system seems to be much more reactive to chances

也許不足為奇，多巴胺系統。 似乎對機會的反應更快。

for reproduction.

供轉載。

Comparing a 1999 study from the University of Cagliari to a 1997 Study from the University

比較1999年大學的一項研究 卡利亞里大學1997年的一項研究。

of British Colombia, we can see that the dopamine output from sex is about twice as strong as

英屬哥倫比亞省的，我們可以看到，多巴胺 性的輸出大約是兩倍。

what you get from food.

你從食物中得到什麼。

If we go all the way back to the Paleolithic era when the hardware for the human dopamine

如果我們一直追溯到舊石器時代的話 的時代，人類多巴胺的硬件。

system - the brain was being developed , these reproductive opportunities didn't come very

系統--大腦正在開發，這些 生育機會不多

often.

經常。

As James McClellan says in his book "Science and Technology in World History," "Over the

正如詹姆斯-麥克萊倫在他的《科學》一書中所說的那樣 和技術在世界歷史上的地位"、"在。

entire 2 million years of the Paleolithic, beginning with the first species of Homo,

整個舊石器時代的200萬年。 從第一個物種智人開始。

population density remained astonishingly low, perhaps no more than one person per square

人口密度依然驚人 低，可能每平方不超過一個人。

mile..."

裡..."

Potential reproductive opportunities would have been very limited simply by the fact

潛在的生育機會將 的限制，只是因為

that there weren't that many people to reproduce with.

沒有那麼多的人去繁殖。 與：

So, the brain developed certain strategies to maximize reproduction.

所以，大腦制定了一定的策略 以達到最大限度的繁殖。

For example, an animal will reach a sort of sexual satiation after having sex multiple

例如，動物會達到一種。 多次性生活後的性滿足

times with the same mate.

次與同一個伴侶。

And, you will see a decline in dopamine that matches the waning motivation.

而且，你會看到多巴胺的下降， 符合動力的減弱。

However, if you introduce a totally new partner, then the dopamine and the motivation to have

但是，如果你介紹一個全新的合作伙伴。 然後，多巴胺和動機有

sex will shoot back up- this is a great strategy, it would maximize the total potential babies.

性會拍回來--這是一個很好的策略。 它將最大限度地利用總的潛在嬰兒。

This is known as the coolidge effect.

這就是所謂的柯立芝效應。

"As you can see from this Australian experiment, subjects watched 22 porn displays.

"從澳洲的這個實驗中可以看出。 受試者觀看了22個色情展示。

See that spike?

看到那個尖峰了嗎？

That's where researchers switched to porn the guys hadn't seen before.

這就是研究人員轉而研究色情片的原因 大夥兒都沒見過。

The result?

結果呢？

Subjects' brains and boners sprang to attention again.

受試者的大腦和骨碌碌地冒出了頭來 再次。

It's not mere nudity, but novelty that sends arousal skyrocketing."

這不是單純的裸體，而是新奇的發送。 性慾暴漲"。

And herein lies the appeal of high speed internet porn.

而高速網絡的魅力就在於此。 黃片。

It takes advantage of this programming by giving you instant access to a virtually limitless

它通過以下方式利用這種編程方式 讓您即時訪問幾乎無限的

supply of new mates engaging in whatever novel position or fetish you like.

新伴侶的供應，從事任何新奇的 你喜歡的姿勢或癖好。

Nowadays, in 30 minutes, you can see more members of the opposite sex erotically displaying

如今，在30分鐘內，你可以看到更多。 異性相吸

themselves than the total number of humans our ancestors could see in their lifetime.

他們自己比人類總數 我們的祖先在有生之年能夠看到。

Not to mention the number of those humans they'd actually get the chance to have sex

更不用說那些人類的數量 他們真的有機會做愛了

with is much lower.

與是低得多。

In this way, novelty packed internet porn takes advantage of your brain's programming

這樣一來，新奇包裝的網絡色情 利用你的大腦編程的優勢

to keep your attention for hours on end.

讓你的注意力持續數小時。

The wasted time is unfortunate, but the real problem is how each porn viewing session changes

浪費的時間是不幸的，但真正。 問題是每次看黃片的過程如何改變

and molds your brain.

並塑造你的大腦。

I think most people are familiar with the fact that the brain is plastic - it can change

我想大多數人對 事實上，大腦是可塑的--它可以改變。

based on your environment and your behaviors.

根據你的環境和你的行為。

But it's not often apparent how powerful this plasticity is.

但是，人們並不經常意識到它有多強大 這種可塑性是。

In Norman Doidge's book “The Brain that changes itself” he describes how In certain

在諾曼-多裡奇的《大腦》一書中。 改變自己 "他描述了在某些

stroke patients who lost function in their limbs, doctors thought recovery was impossible.

喪失功能的中風患者 四肢，醫生認為不可能恢復。

If a muscle atrophied surely you could re-strengthen it, but since the stroke knocked out the portion

如果肌肉萎縮了，你肯定能重新增強力量。 但由於中風打掉的部分

of the brain controlling that limb, surely nothing could be done.

控制該肢體的大腦，肯定 無可奈何。

A new strategy was put into play.

一個新的戰略被付諸實施。

By doing things like putting a patient's good hand in an oven mitt and taping it up

通過做一些事情，比如把病人的 好手在烤箱手套和錄音帶起來

with duct tape, patients had no choice but to attempt to use the dysfunctional limb.

用膠帶粘貼，患者別無選擇，只能用膠帶粘貼。 來嘗試使用功能障礙的肢體。

After much frustrating practice, their brains started to change in response to this behavior.

經過一番挫折性的實踐，他們的腦子裡的 針對這種行為開始改變。

The brain reconfigured itself to map different areas of the brain to the task of controlling

大腦重新配置自己的地圖，以不同的 大腦的各個區域，以控制

that limb.

該肢體。

This would be like being able to use the fingerprint scanner to control one portion of your smartphone's

這就像能夠使用指紋一樣 掃描儀來控制智能手機的一部分。

screen after you cracked it.

屏後，你破解了它。

This remapping of the brain produced remarkable recoveries of function in the stroke patients'

這種對大腦的重新規劃產生了顯著的 中風患者的功能恢復情況

dysfunctional limbs.

肢體功能障礙；

Before, this type of recovery was thought to be impossible.

以前，這種恢復方式被認為 是不可能的。

Over many other incredible examples throughout the book, Norman Doidge demonstrates how the

在許多其他不可思議的例子中 在書中，諾曼-杜裡奇展示瞭如何。

brain can adapt itself to actually “get better” at almost anything, positive or

大腦可以適應自己真正 "得到 勝過 "幾乎所有的事情，無論是正面的還是

negative, by actually changing its physical structure.

負，通過實際改變其物理 結構。

The phrase “the medium is the message” - coined by Marshall McLuhan, highlights the

"媒介即資訊 "這句話。 - 由Marshall McLuhan創造的，強調的是 "我 "與 "我 "的關係。

problem with internet pornography.

網絡色情的問題。

The point of this phrase is that the way some content or “message” gets into your brain

這句話的意思是，有些人的方式是。 內容或 "資訊 "進入你的大腦

is just as important, if not more important, as the message itself.

是同樣重要的，如果不是更重要的話。 作為資訊本身。

In our case, without the medium- high speed internet, the message- sexual content, would

在我們的案例中，如果沒有中高速。 互聯網，資訊--性內容，會。

have far less power to instigate negative changes in the brain.

煽動負面情緒的力量要小得多。 大腦的變化。

Since the medium is so important, let's first look first at how just the internet

既然媒介如此重要，那我們就來看看 首先先看看僅僅是互聯網如何

itself can be addicting - even if you're looking at totally safe for work content.

本身就可以讓人上癮--即使你是 看著完全安全的工作內容。

The previously mentioned neurotransmitter dopamine is the door to addiction.

前面提到的神經遞質 多巴胺是通往毒癮的大門。

You can open that door with substances or behaviors . It's not often clarified, but

你可以用物質來打開這扇門，或者 行為。它不經常被澄清，但

dopamine isn't the pleasure molecule, it's the molecule that controls wanting - the seeking

多巴胺不是快樂分子，它是 控制慾望的分子-------------------------------尋找

of pleasure.

的樂趣。

Dopamine is released when you get a new or unexpected reward, at first its purpose is

多巴胺是在你得到一個新的或。 意外之報，起初其目的是

to make you learn what behavior got you that reward.

讓你學習什麼行為讓你 獎勵。

After that step is done, dopamine is released when you recognize that you are in a situation

做完這一步，多巴胺就會被釋放出來 當你意識到自己的處境

where that particular behavior can get you a reward.

在那裡，這種特殊的行為會讓你 獎勵。

Now, the purpose of this dopamine is to now motivate you to do the behavior.

現在，這個多巴胺的目的是現在。 激勵你去做這個行為。

This is how drugs take advantage of the dopamine system.

這就是藥物利用多巴胺的方式 體系。

All drugs of addiction provide a massive dopamine release - so your brain thinks you just received

所有的成癮藥物都能提供大量的多巴胺。 釋放 - 所以你的大腦認為你剛剛收到

the best unexpected reward ever.

最好的意外獎勵

So everything that led up to getting that substance is strongly written into memory.

所以，一切導致了得到那個 物質被強烈地寫進了記憶。

This is how addicts develop strong triggers - they might see an alleyway where they bought

這就是癮君子如何形成強烈的觸發器 - 他們可能會看到一個巷子，他們在那裡買了。

some narcotic in the past and their brain will surge them with dopamine that says “Hurry

在過去的一些麻醉劑和他們的大腦。 會給他們帶來 "快點 "的多巴胺。

up and do the behavior necessary to get that substance!”

並做必要的行為，以獲得 實物！"

In the same way your nose can get used to a bad smell if you hang around it long enough,

同樣，你的鼻子也會習慣於 一股難聞的氣味，如果你在它周圍停留的時間足夠長。

the brain can get used to high levels of dopamine.

大腦可以習慣高水平的多巴胺。

When the brain is frequently exposed to elevated dopamine, the dopamine receptors decrease

當大腦經常暴露在升高的 多巴胺，多巴胺受體減少。

- they downregulate.

- 他們下調。

And then, more dopamine is necessary to create motivation.

然後，更多的多巴胺是必要的，以創建 激勵。

Dopamine receptor downregulation is a universal symptom of addiction.

多巴胺受體下調是一種普遍的 癮的症狀。

So, the drug user loses interest in everyday activities because they don't provide near

所以，吸毒者會對日常的生活失去興趣。 活動，因為它們不提供近乎

as much dopamine as the drug so they're not motivated to do that activity.

儘可能多的多巴胺的藥物，所以他們是 沒有動力去做這項活動。

The brain comes to favor the thing with the highest dopamine payout and the wanting for

大腦來偏愛的東西與 最高的多巴胺報酬和想要的。

the substance gets stronger and stronger.

物質變得越來越強。

And, Behavioral addictions cause this same dopamine receptor downregulation as seen in

而且，行為成癮也會造成這種情況。 多巴胺受體下調，見於

substance addictions.

藥物成癮；

The internet's addictive power comes from the fact that it is a novelty machine.

網絡的上癮性來自於 的事實，它是一個新奇的機器。

Novelty is something dopamine is particularly reactive to.

新穎的東西是多巴胺特別是 反應到：

New information is interpreted by your brain as a reward, and this reward comes for very

新的資訊由你的大腦來解釋 作為獎勵，而這種獎勵是以很

little behavior.

小行為。

You can get a new picture for a swipe on imgur, fresh links for a click on reddit, and new

你可以在imgur上刷新圖片。 在reddit上點擊的新鮮鏈接，以及新的。

tweets for a scroll on twitter.

微博上滾動的微博。

Very quickly your brain learns that, when you're holding a smart phone, you can perform

你的大腦很快就知道，當 你拿著一部智能手機，你可以進行。

a very simple behavior - a swipe of the thumb, to get new information.

一個很簡單的行為--拇指的滑動。 以獲得新的資訊。

So, seeing your smartphone triggers a small rise in dopamine, which motivates you to swipe,

所以，看到你的智能手機就會觸發一個小小的 上升的多巴胺，促使你去刷卡。

and you get a reward - a new picture.

你會得到一個獎勵--一張新的照片。

But the chance to be rewarded with a new piece of information reappears as fast as your internet

但有機會獲得新作品的獎勵。 資訊出現的速度和你的網絡一樣快

can load the page.

可以加載頁面。

Your brain understands that now, there's another chance for reward, so your dopamine

你的大腦明白，現在，有。 另一個獎勵的機會，所以你的多巴胺。

rises again and the cycle repeats.

再次上升，循環往復。

This never ending novelty keeps your dopamine levels elevated, which leads to your dopamine

這種永無止境的新奇感讓你的多巴胺 水準升高，這導致你的多巴胺。

receptors downregulating and the other symptoms of addiction come with it.

受體下調和其他症狀。 的癮頭也隨之而來。

It might be hard to see how say twitter could cause a surge in dopamine like heroin - well,

這可能很難看到說twitter如何能 導致多巴胺激增 像海洛因 - 好。

it doesn't.

它沒有。

It's the frequency of the dopamine rise that's important here.

這是多巴胺上升的頻率。 這是重要的在這裡。

A quick thumb swipe is all you need to reinforce to your brain that using the internet is a

拇指輕輕一揮，就能強化你的能力。 在你的大腦中，使用互聯網是一個

valuable, important experience.

寶貴的、重要的經驗。

David Linden points out in his book “The Compass of Pleasure” that Cigarettes hook

戴維-林登在其書中指出。 歡樂的羅盤"，香菸的鉤子

80% of those who try them, but heroin actually only hooks a small minority of the users.

80%的人都嘗試過，但海洛因實際上是 只勾住了一小部分用戶。

The cigarettes don't provide near as much dopamine per puff compared to shooting heroin,

香菸沒有提供那麼多的 與射殺海洛因相比，每吸一口多巴胺。

but with frequent multiple puffs and therefore multiple rises in dopamine, cigarette smokers

但頻繁地多次吸氣，是以 多巴胺上升，吸菸者

can very frequently train the brain that smoking is a very important experience.

可以非常頻繁地訓練大腦，吸菸 是一個非常重要的經驗。

Now, take this already addictive nature of the internet and combine it with the fact

現在，把這個已經讓人上癮的 互聯網，並結合事實

that our brains' most ancient programming wants us to be super motivated by anything

我們大腦中最古老的程序 希望我們對任何事情都有超強的動力

sexual, and you start to see how internet porn has such high potential for negative

性，你就會開始看到互聯網如何 色情片有如此高的潛在負面

molding of the brain.

腦的成型。

"We predicted that based on the way sex causes these reward chemicals in the brain to be

"我們預測，根據性導致的方式 大腦中的這些獎賞化學物質

produced, that we would see some of the brain scan findings that we find with drugs…

我們會看到一些腦部疾病的發生 掃描發現，我們發現藥物... ...

...And the latest research seems to be proving him right"

...而最新的研究似乎證明了 他的權利"

Gary Wilson, author of the very thorough book “Your Brain on Porn” and host of the website

加里-威爾遜，非常詳盡的一本書的作者 "你的大腦對色情 "和網站的主持人。

yourbrainonporn.com, points out that studies on internet porn all show that the users experience

yourbrainonporn.com，指出，研究。 在互聯網上的色情都顯示，用戶體驗

the same brain changes as those suffering from substance addiction: Sensitization to

與那些患有同樣的大腦變化 藥物成癮。敏感度：

porn, desensitization for other things, and hypo-frontality - less activation in the prefrontal

色情片，對其他事物的脫敏，以及。 低額性--前額葉的激活較少。

cortex - the area of the brain responsible for self control starts to shut down.

皮層 為自我控制開始關閉。

This means your reward circuit gets more responsive and excited about porn, less excited about

這意味著你的獎賞迴路變得更加靈敏 和興奮的色情，少興奮的

everyday life, and it gets harder and harder to control yourself.

日常生活，而且越來越難 來控制自己。

Now you might be wondering how much is too much, how many high speed porn sessions can

現在，你可能想知道多少是太 多，多少次高速色情會議可以

you have before your brain develops these negative changes.

在你的大腦發育之前，你有這些 負面的變化。

But that's not how it works.

但不是這樣的。

The changes appear on a spectrum.

變化出現在一個光譜上。

That is, you can use internet porn a little bit and have a little bit of these brain changes

就是說，你可以利用網絡色情一點點 位，並有一點點這些大腦的變化。

or you can use it a lot and the changes will be much worse.

或者你可以經常使用它，而變化會 糟糕得多。

A study from Korea University showed that in healthy young adults, marked sensitization

韓國大學的一項研究表明 在健康的年輕成年人中，有明顯的過敏現象

to video games developed in as little as 5 days.

到視頻遊戲開發的時間僅有5 天。

The gamers weren't technically addicted, but they found that their cravings to play

遊戲玩家並沒有技術上的沉迷。 但他們發現，他們對遊戲的渴望。

actually aligned with an observable elevation in brain activity.

對準 在大腦活動中。

As for Internet porn itself, a study at Germany's Max Planck Institute found that men who were

至於網絡色情本身，德國的一項研究。 馬克斯-普朗克研究所發現，男性如果

not classified as having an addition showed addiction-related brain changes.

未被歸類為添加物的國家 與成癮有關的大腦變化。

More hours per week of internet porn viewing correlated with a reduction in grey matter

每週觀看網絡色情片的時間增加 與灰質減少相關

in areas of the brain involved in motivation and decision-making.

在大腦中涉及動機的區域 和決策。

The nerve connections between the reward circuit and prefrontal cortex worsened in sync with

獎勵迴路之間的神經連接 和前額葉皮層同步惡化。

increased porn watching.

增加了看黃片的次數。

Remember, the prefrontal cortex is the driver of self control.

記住，前額葉皮層是驅動力。 的自我控制。

This is the hypofrontality we talked about before, showing the connection between internet

這就是我們說過的超前性。 前，顯示了互聯網與

porn use and impaired self control.

色情使用和自我控制能力受損。

Gary Wilson points out that there are hundreds of studies showing the addiction like brain

加里-威爾遜指出，有數百個 的研究表明，上癮一樣的大腦

changes that come from using the internet in a way that over-engages the dopamine system.

互聯網帶來的變化 以過度刺激多巴胺系統的方式。

As of 2015 there were only 4 studies he found that looked specifically at internet pornography.

截至2015年，他發現的研究只有4項 專門針對網絡色情的。

But, they all showed the same negative brain changes we just discussed.

但是，他們都表現出同樣的負面大腦 我們剛才討論的變化。

And they also found: -60% of compulsive porn users had Erectile

他們還發現： -60%的色情強迫症患者都有勃起問題

Dysfunction or low libido.

功能障礙或性慾低下。

-Very high cue-induced reactivity in the reward center - Meaning something like seeing a bikini

-獎賞中提示誘導的反應性非常高。 中心--意思是像看到比基尼一樣的東西

model while reading the news could set off strong cravings to look at internet porn

在閱讀新聞時，模型可能會引發 強烈渴望看網絡色情

-The users reported greater wanting and craving, but lessened enjoyment of the experience of

-用戶報告說，他們的需求和渴望更大。 但減少了對體驗的享受

looking at porn.

看色情片。

This is a key pattern seen in addiction to drugs.

這是一個關鍵的模式，見於成癮的。 藥品；

Other symptoms based on Gary's research and user's personal reports include:

基於Gary研究的其他症狀 和用戶的個人報告包括：

-Difficulty maintaining an erection for a real partner, but no problems getting it up

-勃起困難，難以維持一段時間。 真正的合作伙伴，但沒有任何問題，得到它

for porn.

為色情。

-Uncharacteristic, worsening social anxiety or lack of confidence

-不典型的、不斷惡化的社交焦慮； 或缺乏信心

-Inability to concentrate and extreme restlessness -Depression, anxiety and brain fog

-無法集中精力，極度不安。 -抑鬱症、焦慮和腦霧。

Several men have participated in a “reboot” - the act of giving up internet porn to allow

幾名男子參與 "重啟" - 戒網癮的行為

their brains to reverse these negative changes.

他們的大腦來扭轉這些負面變化。

This rebooting process is the point of “nofap” Many of these men report impressive boosts

這個重啟的過程就是 "nofap "的意義所在 其中許多人報告說，他們的業績有了令人印象深刻的提升

in confidence, reversal of anxiety and enhanced concentration.

信心，扭轉焦慮情緒，增強自信。 濃度。

Some men diagnosed with ADHD found that their symptoms drastically improved to the point

一些被診斷為多動症的男性發現，他們的 症狀大為改觀

that they stopped relying on medication.

他們不再依賴藥物治療。

Gary says: “There's good reason to believe these symptoms

加里說。 "我們有充分的理由相信這些症狀

can often arise from addiction-related brain changes, as the reward circuit contains structures