In other words, we are going to have to have enough dopamine in the wave pool, enough water in the wave pool, that is, before we can generate any waves or peaks in dopamine, let alone troughs and the rest.

換句話說，我們必須在波池中有足夠多的多巴胺，也就是波池中有足夠多的水，才能產生多巴胺的波浪或波峰，更不用說波谷和其他了。

So how do we achieve a healthy baseline level of dopamine?

那麼，我們該如何達到健康的多巴胺基線水準呢？

Well, there we can really look to some foundational practices, practices that perhaps you've heard about on this podcast before, and that to some of you might seem a little mundane, although some of them are a bit more sophisticated, maybe even esoteric.

好吧，在這裡，我們真的可以看看一些基礎實踐，這些實踐也許你們以前在這個播客裡聽過，對你們中的一些人來說可能看起來有點平凡，儘管其中有些實踐更復雜一些，甚至可能是深奧的。

The good news is that we can all control these things, and they don't require purchasing anything, but they do require some degree of regular upkeep and effort.

好消息是，我們都可以控制這些事情，而且不需要購買任何東西，但它們確實需要一定程度的定期維護和努力。

Those things include what I call the very basics.

這些東西包括我所說的最基本的東西。

Now, the very basics put in the context of today's discussion are the things that put water in the wave pool.

在今天的討論中，最基本的內容就是將水注入波浪池。

Those are going to be getting sufficient amounts of quality sleep each night, something that we've done several episodes on and have online toolkits for, so you can see the Master Your Sleep episode, the Perfect Your Sleep episode, the Light and Health episode.

我們已經制作了多期節目，並提供了在線工具包，你可以查看《掌握你的睡眠》一集、《完美你的睡眠》一集、《光與健康》一集。

If you want to skip all that and just get right to the tools, we have a sleep toolkit, or it's actually called the Toolkit for Sleep, that you can access at hubermanlab.com, completely zero cost.

如果你想跳過這些，直接使用我們的工具，我們有一個睡眠工具包，或者它實際上被稱為睡眠工具包，你可以在 hubermanlab.com 上訪問，完全免費。

You just go there and download that toolkit.

你只需去那裡下載該工具包。

Getting sufficient sleep each night literally restores your dopamine reserves.

每晚保證充足的睡眠可以從根本上恢復多巴胺儲備。

It allows dopamine to be present, and for you to have a level of baseline dopamine that will allow you to even consider your goals in any kind of meaningful or reasonable way.

它能讓多巴胺出現，讓你擁有一定水準的多巴胺基線，讓你甚至能以任何一種有意義或合理的方式考慮你的目標。

Second, there are practices that are supported by the scientific literature to increase your baseline level of dopamine that are independent of sleep, but are similar to sleep, and I like to refer to these as non-sleep deep rest.

其次，有些做法得到了科學文獻的支持，可以提高多巴胺的基線水準，這些做法與睡眠無關，但與睡眠類似，我喜歡把這些做法稱為非睡眠深度休息。

This is not meditation.

這不是冥想。

There's actually very little evidence that meditation of the traditional kind of sitting eyes closed, third eye, focusing on your third eye center, which is this area behind your forehead, there is very little evidence that that increases levels of dopamine.

實際上，很少有證據表明，傳統的閉目靜坐、第三隻眼、專注於第三隻眼中心（即額頭後方的這一區域）的冥想能提高多巴胺水準。

There is a place for meditation in the context of today's discussion, but I'll repeat, meditation itself is a focusing exercise.

冥想在今天的討論中佔有一席之地，但我要重複一遍，冥想本身就是一種集中注意力的練習。

It is not known to increase dopamine.

目前還不知道它能增加多巴胺。

However, non-sleep deep rest, so-called NSDR, very similar, although different to what's sometimes called yoga nidra, which is where you lie there, you do a sort of body scan, some long exhale breathing, NSDR is very similar.

不過，非睡眠深度休息，也就是所謂的 NSDR，非常類似，雖然與有時被稱為瑜伽 "nidra "的東西不同，後者是指你躺在那裡，做一種身體掃描，一些長呼氣呼吸，NSDR 非常類似。

You can find a link to a zero cost NSDR on YouTube.

您可以在 YouTube 上找到零成本 NSDR 的鏈接。

It's a 10 minute long one.

長達 10 分鐘。

There are also 20 and 30 minute ones out there also on YouTube, but I'll provide a link to the 10 minute one.

YouTube 上還有 20 分鐘和 30 分鐘的視頻，但我將提供 10 分鐘視頻的鏈接。

Those have been shown to increase the amount of dopamine in your dopamine reserves by up to 65%, which is a remarkable number.

事實證明，這些多巴胺能使多巴胺儲備中的多巴胺含量增加高達 65%，這是一個了不起的數字。

So quality sleep, non-sleep deep rest, aka yoga nidra, very powerful ways to keep your baseline level of dopamine at a sufficient level.

是以，高質量的睡眠、非睡眠狀態下的深度休息，又名瑜伽靜坐，都是保持多巴胺基線水準的有效方法。

In addition to that, nutrition no doubt plays a role in your baseline level of dopamine because tyrosine, the amino acid, is the rate limiting enzyme for the synthesis of dopamine.

除此之外，營養無疑也會影響多巴胺的基線水準，因為氨基酸酪氨酸是合成多巴胺的限速酶。

Tyrosine is present in varying levels in different foods.

酪氨酸在不同食物中的含量各不相同。

You can look those up online.

您可以上網查詢。

You just simply put in a search for tyrosine levels in different foods, everything from particular cheeses, like Parmesan cheese has high levels of tyrosine, certain meats, certain nuts, certain vegetables.

你只需簡單地搜索不同食物中的酪氨酸含量，從特定的奶酪（如帕爾馬乾酪就含有大量酪氨酸）、某些肉類、某些堅果、某些蔬菜，應有盡有。

Without getting into details and specifics, you can find those there, but you need proper nutrition and therefore nutrients in particular tyrosine in order to have sufficient levels of baseline dopamine.

在不涉及細節和具體內容的情況下，您可以在那裡找到這些資訊，但您需要適當的營養，是以需要營養素，特別是酪氨酸，以獲得足夠水準的基準多巴胺。

The third thing on the list, and again, these are things that we come back to almost every episode, but I don't think they can be repeated enough because these are really things that we need to focus on every 24 hours.

清單上的第三件事，也是我們幾乎每期節目都會提到的，但我認為再怎麼重複也不為過，因為這些確實是我們每 24 小時都需要關注的事情。

You might be able to skip a day here or there if you get sick or you're traveling or you have some major life event, but really every 24 hours, we need to re-up our sleep.

如果你生病了，或者你在旅行，或者你有一些重大的生活事件，你也許可以在這裡或那裡跳過一天，但實際上，每隔 24 小時，我們就需要補充睡眠。

We need to re-up our nutrients.

我們需要補充營養。

Even if you're fasting, you're re-upping your nutrients from stored sources within your body.

即使你在禁食，你也會從體內儲存的營養物質中重新獲得營養。

The third thing is sunlight, morning sunlight in particular.

第三件事是陽光，尤其是早晨的陽光。

I've done extensive episodes about this.

我曾就此做過大量報道。

Check out the episode on lighting your health if you want all the details, but you want to try and view sunlight as early in the day as possible.

如果你想了解所有細節，請查看 "健康照明 "一集，但你要儘量在一天的早些時候晒太陽。

Five to 10 minutes on a clear day, minimum. 10 to 20 minutes on a cloudy day, minimum. 20 or 30 minutes on a very overcast day, minimum.

晴天至少 5 到 10 分鐘。陰天至少 10 到 20 分鐘。陰天至少 20 或 30 分鐘。

Without sunglasses, don't stare at the sun.

不戴太陽鏡，不要盯著太陽看。

Please don't damage your eyes.

請不要損傷眼睛。

Look off, slightly off from the sun, but yes, you want to face eastward towards the sun.

向外看，稍微偏離太陽一點，但沒錯，你要面向東邊的太陽。

And on those cloudy days, that's especially important to do.

在陰天，這一點尤為重要。

Why?

為什麼？

Well, viewing morning sunlight increases cortisol early in the day, which is excellent because you want cortisol elevated early in the day and you want it lower later in the day.

早晨的陽光會在一天的早些時候增加皮質醇，這是非常好的，因為你希望皮質醇在一天的早些時候升高，而在一天的晚些時候降低。

And because of the relationship between the cells in your eye that sense sunlight, specifically morning sunlight, believe it or not, that happens, and signal to your hypothalamus and the relationship between the hypothalamus and the pituitary and other endocrine organs, it sets in motion a dopamine-related cascade in neuromodulators, dopamine, and hormones that lead to states of wellbeing, elevated mood, alertness, et cetera, throughout the day.

由於眼睛中的細胞能夠感知陽光，特別是早晨的陽光（信不信由你），並向下丘腦發出信號，再加上下丘腦與腦垂體和其他內分泌器官之間的關係，從而啟動了與多巴胺有關的神經調節劑、多巴胺和荷爾蒙級聯反應，導致一整天都處於健康、情緒高漲、警覺等狀態。

It also helps your sleep at night, but today we're talking about dopamine.

它還有助於夜間睡眠，但今天我們討論的是多巴胺。

So yes, believe it or not, that morning sunlight exposure does increase your levels of dopamine, not just cortisol.

所以，不管你信不信，早晨的陽光照射確實會增加你的多巴胺水準，而不僅僅是皮質醇。

And fourth on the list is going to be movement, exercise of varying kinds.

第四項是運動，各種形式的鍛鍊。

It could be resistance training, it could be cardiovascular training.

可以是阻力訓練，也可以是心血管訓練。

That does increase levels of dopamine.

這確實會增加多巴胺的水準。

Here, we're not talking about achieving peaks in dopamine.

在這裡，我們說的不是要達到多巴胺的峰值。

That could be accomplished through setting a personal record, a PR, or through sprints or heavy lifts, or learning some new dynamic movement.

這可以通過創造個人記錄、PR，或通過短跑、舉重，或學習一些新的動態動作來實現。

What we're really talking about here is getting into a regular exercise program of if not every day, at least five days a week, a mixture of cardiovascular and resistance exercise.

我們在這裡真正談論的是定期鍛鍊，即使不是每天，也至少每週鍛鍊五天，同時進行心血管鍛鍊和抗阻力鍛鍊。

That we also know is known to elevate and maintain an elevated level of baseline dopamine.

我們還知道，多巴胺能提升並維持基線多巴胺的高水平。

So it's not just about the euphoria you feel during or after exercise.

是以，這不僅僅是運動時或運動後的興奮感。

It's also about the baseline level of dopamine that's achieved through regular movement and engaging in movement.

這也與多巴胺的基線水準有關，多巴胺的基線水準是通過經常運動和參與運動來實現的。

And if you're asking, how could that be?

如果你想問，怎麼可能呢？

Well, you already know the answer.

你已經知道答案了。

The circuits in the brain and body that generate movement, not just goal-seeking, but movement itself, as I mentioned earlier, that nigrostriatal pathway.

大腦和身體中產生運動的迴路，不僅僅是目標尋求，還有運動本身，正如我之前提到的，黑質通路。

And yes, that circuit is separate from the VTA nucleus accumbens to cortical circuit, the mesocortical circuit that we've mainly been focusing on today, but they interact.

是的，這個迴路與我們今天主要關注的從 VTA 核到皮質迴路，即皮質中層迴路是分開的，但它們是相互影響的。

And so by engaging in regular movement, you ensure that you're maintaining elevated levels of baseline dopamine, which is what you want if you're going to be able to engage in any kind of motivated pursuit behavior of any kind.

是以，通過有規律的運動，你可以確保你的多巴胺基線水準保持在較高水平，這正是你想要的，如果你要能夠從事任何類型的動機追求行為。

So those are the fundamentals that will set the level of baseline dopamine in your system.

是以，這些都是設定你體內多巴胺基線水準的基本要素。

A couple of key points.

幾個要點

Yes, there is variation based on both genetics and circumstance in baseline levels of dopamine.

是的，多巴胺的基線水準因遺傳和環境而異。

If someone's going through a particular hard time, or if somebody inherited a gene in the dopamine synthesis pathway, that simply affords them higher levels of baseline dopamine.

如果有人正在經歷一段特殊的艱難時期，或者有人遺傳了多巴胺合成途徑中的基因，那麼這隻會讓他們獲得更高水平的多巴胺基線。

We likely know these people.

我們很可能認識這些人。

They seem hyper-motivated all the time, not just based on prior success, but they just seem to have a lot of energy and a lot of go-drive.

他們似乎一直都有超強的動力，這不僅僅是基於之前的成功，而是他們看起來精力充沛，充滿幹勁。

You know, you talk about activation energy.

你知道，你說過活化能。

Some of you may know what that term means.

有些人可能知道這個詞的意思。

Others of you won't.

其他人則不會。

Having low activation energy is great.

活化能低是好事。

I mean, the amount of energy that it takes to get into action to pursue adaptive and meaningful, healthy goals.

我的意思是說，為了追求適應性強、有意義、健康的目標而採取行動所需要的精力。

Some people just seem to have lower activation energy and higher levels of dopamine are probably associated with that.

有些人的活化能似乎較低，多巴胺水準較高可能與此有關。

Some of us have lower levels of baseline dopamine.

我們中有些人的多巴胺基線水準較低。

Regardless, everyone needs to engage in the foundational things that I just mentioned a few moments ago, every 24 hours, or at least strive to.

無論如何，每個人都需要每隔 24 小時參與我剛才提到的基礎性活動，或者至少努力參與。

There is no escaping that.

這是無法迴避的。