Name: 打造極致紀律的科學 - 安德魯-休伯曼 (The Science Of Building Extreme Discipline - Andrew Huberman)
Uploaded: 2024-12-25T03:12:19.000Z
Duration: 16 min 37 s

what do you think most people misunderstand about stress?

您認為大多數人對壓力的誤解是什麼？

基礎被動語態

Yeah, the findings that I think are overlooked tremendously are the following experiment.

是的，我認為被嚴重忽視的發現是下面的實驗。

There's an experiment in animals where a rat is given the opportunity to run on a treadmill and rats and rodents of all kinds love running on treadmills.

有一個動物實驗，讓老鼠在跑步機上跑步，老鼠和各種齧齒類動物都喜歡在跑步機上跑步。

You know, there are these interesting, we'll see who catches this fly first.

你知道，有一些有趣的東西，我們來看看誰先抓住這隻蒼蠅。

I think, you know, there's even a study from Hoppy Hofstra's lab at Harvard that showed if you put wheels, running wheels in fields, that rodents will run there in the middle of the night and run on them.

哈佛大學霍皮-霍夫斯特拉實驗室的一項研究表明，如果在田野裡放上輪子，跑步的輪子，齧齒動物會在半夜跑到那裡，在輪子上跑步。

That's how insanely obsessed with running.

他們只是精力充沛，他們想去。

There's something rewarding about it for them.

But in any event, it lowers their blood pressure, it leads to improvements in a number of metrics that you expect.

但無論如何，這都能降低他們的血壓，並改善一系列你所期望的指標。

And you see the same thing in humans, right, who run on a treadmill or run outdoors or swim in cardiovascular exercise.

人類在跑步機上跑步、戶外跑步或游泳進行心血管鍛鍊時，也會出現同樣的情況。

Okay, well, Sapolsky and I love to talk about an experiment where they took two different cages with animals.

好吧，薩波爾斯基和我很喜歡談論一個實驗 他們把動物關在兩個不同的籠子裡

One is running voluntarily, but then that running wheel is tethered to a running wheel in another cage that encloses an animal, forces it to run every time the other one runs.

其中一個是自願奔跑的，但這個奔跑的輪子被拴在另一個籠子裡的奔跑的輪子上，這個籠子裡關著一隻動物，每當另一個動物奔跑時，它就被迫奔跑。

So forced exercise versus voluntary exercise.

是以，強迫運動與自願運動是截然不同的。

And the takeaway is very straightforward.

Voluntary exercise leads to all sorts of improvements in health metrics, resting heart rate, blood pressure, blood glucose, resting blood glucose, et cetera, waking blood glucose.

自願運動會帶來各種健康指標的改善，靜息心率、血壓、血糖、靜息血糖等等，還有清醒血糖。

The animal that's forced to exercise, you see the opposite, right?

被迫運動的動物，你看到的是相反的情況，對嗎？

So it's not exercise per se, it's something about being forced to exercise causes decrements in a number of health metrics.

是以，這並不是運動本身的問題，而是被迫運動會導致一些健康指標下降。

So what's wild is my colleague, Dr. Ali Crum, Department of Psychology at Stanford has done these beautiful experiments on mindset and belief.

我的同事，斯坦福大學心理學系的阿里-克魯姆博士做了一些關於心態和信念的漂亮實驗。

And what she's shown in a just absolutely spectacular way is that if people watch a short video about all the ways in which stress can really diminish your health, well then indeed stress diminishes their health.

她以一種絕對驚人的方式證明，如果人們觀看了一個關於壓力真的會損害健康的所有方式的簡短視頻，那麼壓力確實會損害他們的健康。

Whereas if a separate group watches a factual, also five minute, also factual tutorial on all the ways that stress can enhance performance by harnessing your ability to focus, memory formation, et cetera, all of which is true, that's indeed what you see.

而如果另外一組人觀看一個五分鐘的事實性教程，講述壓力可以通過利用你的專注力、記憶形成等能力來提高表現，所有這些都是真實的，這就是你所看到的。

Can I give you my favorite one that I learned about over the last year?

我能給你們講講我去年學到的最喜歡的內容嗎？

So the Boston Marathon bombing, 2012, about 10 years ago, 2016 maybe.

波士頓馬拉松爆炸案，2012 年，大約 10 年前，也許是 2016 年。

Anyway, Boston Marathon bombing, a study was done comparing people who had been at the actual marathon while the bomb had gone off and people who had watched 90 minutes or more of news coverage about it.

在波士頓馬拉松爆炸案中，有一項研究比較了在炸彈爆炸時參加馬拉松比賽的人和觀看了 90 分鐘或更長時間相關新聞報道的人。

And the people who watched 90 minutes or more of news coverage about it showed a greater stress response than the people who literally lived through it.

而觀看了 90 分鐘或更長時間相關新聞報道的人比真正經歷過這一事件的人表現出更大的壓力反應。

The mindset and belief effects are absolutely extraordinary and very real, right?

心態和信念的影響絕對非同一般，而且非常真實，不是嗎？

I mean, I think recently I've been reading and researching a lot about and did a podcast on tenacity and willpower.

我的意思是，我想最近我一直在閱讀和研究很多關於堅韌和意志力的內容，並做了一個關於堅韌和意志力的播客。

And there was this idea early on from Baumeister and colleagues that willpower is a They showed that replenishing glucose in between hard tasks could restore willpower.

鮑邁斯特及其同事很早就提出了這樣一個觀點，即意志力是一種在艱鉅任務之間補充葡萄糖可以恢復意志力的能力。

IAN They showed that, was it juries or judges that were low in blood glucose were more likely to give harsher sentences, stuff like this.

IAN 他們發現，血糖過低的陪審團或法官更有可能做出更嚴厲的判決，諸如此類。

CARL Yeah, it sort of wicked out to a number of naturalistic situations and it made good sense.

CARL 是的，這在很多自然情況下都很有意義。

And then my colleague, Carol Dweck, also in the psychology department at Stanford, most famously known for her work on growth mindset, did an experiment in which they essentially asked whether or not tenacity and willpower are limited in terms of being some sort of resource and also whether or not it was somehow linked to glucose availability fuel in the brain and body and found that if people thought or were told that excuse me, willpower was a limited resource, that's indeed what they observed experimentally, but that if they were taught or were told that willpower is unlimited and divorced from glucose levels, well, then that's exactly what you saw.

我的同事卡羅爾-德韋克（Carol Dweck）也是斯坦福大學心理學系的，她因研究成長型思維模式而聞名，她曾做過一個實驗，問人們韌性和意志力是否是有限的，是否是某種資源，是否與大腦和身體中的葡萄糖有某種聯繫，結果發現，如果人們認為或被告知，對不起，意志力是有限的資源、他們發現，如果人們認為或被告知意志力是一種有限的資源，這確實是他們在實驗中觀察到的，但如果他們被教導或被告知意志力是無限的，與葡萄糖水準無關，那麼，這正是你所看到的。

IAN So you're saying that learning about ego depletion and believing that willpower is a limited resource is an information hazard that is self-fulfilling.

IAN 所以你的意思是，瞭解自我耗竭並相信意志力是一種有限的資源，是一種自我實現的資訊危害。

Now Baumeister showed himself to be pretty determined, went and countered the Dweck counter by showing that if indeed, if there's a hard task followed by a hard task, then your beliefs about willpower can impact your performance on the second task.

現在，鮑邁斯特顯示出了自己相當的決心，去反駁德韋克的反駁，證明如果確實有一項艱鉅的任務緊接著一項艱鉅的任務，那麼你對意志力的信念就會影響你在第二項任務中的表現。

所以，又名德韋克的德韋克是對的。

But that if you have a hard task, hard task, and then another hard task, so back to back to back tasks or more, which is a lot of what life is like, well, then it seems that the willpower is a limited resource and glucose supporting willpower theory holds up a bit better.

但是，如果你有一項艱鉅的任務、一項艱鉅的任務，然後又有另一項艱鉅的任務，這樣背靠背的任務或更多，這就是生活中的很多情況，那麼，似乎意志力就是一種有限的資源，葡萄糖支持意志力理論就會更好一些。

IAN What have you come to believe about the difference between willpower and motivation and discipline?

IAN 關於意志力、動機和紀律之間的區別，你有什麼看法？

How do kind of all of these fit together in your mind?

在你心目中，這些東西是如何組合在一起的？

CARL Yeah, so willpower and tenacity are related to motivation, but they're not quite the same.

是的，意志力和韌性與動機有關，但兩者並不完全相同。

I think we should think of motivation as the verb state that moves us from, let's just say apathy to tenacity.

我認為，我們應該把 "動機 "看作是一種動詞狀態，讓我們從冷漠走向堅韌。

Okay, so it's the verb function that moves us along that continuum, apathy at one end, tenacity and willpower, strong exertion of willpower at the other end.

好的，所以是動詞功能讓我們沿著這個連續統一體前進，一端是冷漠，另一端是堅韌和意志力，是意志力的強力發揮。

One of the most interesting structures in the entire nervous system is one that gets very little coverage, unfortunately.

遺憾的是，整個神經系統中最有趣的結構之一卻很少被報道。

In fact, most neuroscientists aren't aware of what its function is, and it's called the AMCC, which is the anterior mid-cingulate cortex.

事實上，大多數神經科學家都不知道它的功能是什麼，它被稱為 AMCC，即前扣帶回中皮層。

The name isn't really important, but we want to, to the credit of the structure, we should name it the AMCC.

名稱其實並不重要，但我們希望，為了結構的榮譽，我們應該將其命名為 AMCC。

The AMCC receives inputs from a lot of interesting brain areas related to reward, related to autonomic function, so how alert or sleepy we are, to prediction, to prediction error.

AMCC 接收來自許多有趣腦區的輸入，這些腦區與獎賞、自律神經功能有關，是以與我們的警覺性或睏倦程度、預測、預測誤差有關。

It's a hub for many, many inputs and outputs, hormone systems, et cetera.

它是很多很多輸入和輸出、激素系統等的樞紐。

Beautiful experiments done by my colleague, Joe Parvizi at Stanford have shown that if you stimulate this brain area, a tiny little brain area in a human, they immediately feel as if some challenge is impending, and they're going to meet that challenge.

我的同事、斯坦福大學的喬-帕爾維茲（Joe Parvizi）所做的漂亮實驗表明，如果你刺激人類的這個腦區，一個很小的腦區，他們就會立即感覺到某種挑戰即將來臨，而他們將迎接這一挑戰。

It's a forward center of mass against challenge response.

這是一種針對挑戰反應的前置質心。

這一點在實驗對象身上也有所體現。

They do controls where they then tell them they're stimulating, but they're not actually stimulating.

他們會做一些控制措施，然後告訴他們這些措施很刺激，但實際上並不刺激。

You can turn on and off tenacity and willpower.

你可以開啟或關閉韌性和意志力。

是以，這裡簡直就是一個樞紐。

Now here's where it gets really interesting.

I'm going to list off a bunch of peer-reviewed published results in rapid sequence.

下面，我將依次快速列出一堆經同行評議後發表的成果。

And I'm happy to point out the substantiation for this or the references.

我很樂意指出這方面的證據或參考文獻。

Individuals that are dieting or resisting some sort of tempting behavior and are successful in doing that, the size and activity in their AMCC goes up over time and the structure gets bigger.

節食或抵制某種誘惑行為並取得成功的人，其 AMCC 的大小和活性會隨著時間的推移而增加，結構也會變大。

Dieters who fail, flat or downward trajectory of the size and activation of the AMCC.

減肥失敗的人，AMCC 的大小和激活軌跡持平或下降。

Individuals with anorexia nervosa, the most deadly of all psychiatric disorders where a self-deprivation of food activates excessive reward.

神經性厭食症是所有精神疾病中最致命的一種，自我剝奪食物會激活過度獎賞。

Their AMCCs are significantly greater size than others.

它們的 AMCC 規模明顯大於其他國家。

So there's, you know, this can be taken too far.

所以，你知道，這可能會走得太遠。

Super agers, which is a bit of a misnomer because these individuals are people who maintain healthy cognitive function, similar to people in their twenties and thirties into their seventies, eighties, and nineties, their AMCC maintains or increases in size into their later years.

超級老齡人（Super agers）這個詞有點名不副實，因為這些人的認知功能保持健康，與二三十歲到七八九十歲的人類似，他們的 AMCC 在晚年仍能保持或增加。

Typical agers, the size of, we always hear that you lose brain mass across your lifespan.

我們總是聽說，人的一生中大腦的體積會不斷減少。

Well, most of it is from the AMCC and beautifully.

嗯，大部分是 AMCC 提供的，很漂亮。

And this is two of my favorite results that really bring this around to a protocol or a takeaway.

這是我最喜歡的兩個結果，它們真正地把這個問題帶到了協議或外賣中。

If people are given an easy task, the AMCC isn't activated.

如果給人們的任務很輕鬆，那麼 AMCC 就不會被激活。

If they're given a hard task, in particular, a hard task, physical or cognitive that they really don't want to do, the AMCC levels of activity go through the roof.

如果給他們佈置一項艱鉅的任務，特別是一項他們真的不想做的艱鉅的體力或認知任務，AMCC 的活動水準就會達到頂峰。

They gave aging, what's, you know, people age 60 to 79, the task of adding three hours extra per week of cardiovascular exercise.

他們讓 60 至 79 歲的老年人每週額外增加三個小時的心血管鍛鍊。

Three, one hour, they call them aerobic classes, but getting their heart rate up to about 65, 70% of maximum.

三節課，一小時，他們稱之為有氧課程，但要讓他們的心率達到最大值的 65% 或 70%。

So it's getting into like zone three area.

People can look up zone three, but you nailed it.

大家可以查查三區，但你說得很對。

Zone three, the size of their AMCC increased across that six month protocol and offset the normal age-related decline in this, in this brain area in terms of its size.

在第三區，AMCC 的大小在 6 個月的方案中有所增加，抵消了與年齡有關的正常衰退。

The theory that's starting to emerge is that the AMCC isn't just about tenacity and willpower to push through hard things, that it may actually be related to one's will to live, one's will to continue living.

目前開始出現的一種理論認為，AMCC 不僅僅是關於克服困難的堅韌和意志力，它實際上可能與一個人的生存意志、繼續生存的意志有關。

And I think this is, these are some of the most important results.

我認為這是一些最重要的成果。

By the way, I didn't participate in any of the research that I just described.

順便說一句，我沒有參與我剛才描述的任何研究。

I spent a lot of time with that literature, but I think it's so important.

我花了很多時間研究這些文獻，但我認為它非常重要。

I mean, we hear about the amygdala, the hippocampus, the prefrontal cortex, all of very important brain structures, but if nothing else, hopefully this conversation put the AMCC on the map.

我的意思是，我們聽說過杏仁核、海馬體、前額葉皮層，所有這些都是非常重要的大腦結構，但如果不出意外的話，希望這次談話能讓我們瞭解 AMCC。

The one that literally could create your will to live is the one that's being overlooked a little bit.

真正能激發你的求生意志的，是那個有點被忽視的人。

And it can be, and what's interesting about this structure is that it's involved in generating tenacity and willpower for all things, not just for one situation.

這種結構的有趣之處在於，它能讓人對所有事情都產生堅韌不拔的意志力，而不僅僅是在一種情況下。

And what's really wonderful, I think about the research literature on this is it's so clear what we need to do.

我認為，這方面研究文獻的精彩之處在於，它非常清楚我們需要做什麼。

Let's say like me, you're a person who weightlifting and you love running.

比方說，你和我一樣，是一個喜歡舉重和跑步的人。

Those activities, even if they're hard, like a hard run that I'm really enjoying or some hard sets in the gym, not going to increase the size or activity of the AMCC.

這些活動，即使是艱苦的，比如我非常喜歡的艱苦跑步，或者在健身房裡做幾組艱苦的動作，也不會增加 AMCC 的體積或活動量。

People love to over romanticize the utility of those final two reps.

人們總喜歡把最後兩個動作的作用浪漫化。