Name: 神經科學家分享的三個改變我人生的超實用祕訣！ (3 hacks from a neuroscientist that changed my life)
Uploaded: 2025-11-24T17:03:41.000Z
Duration: 6 min 7 s

Three hacks from a neuroscientist that changed my life.

一位神經科學家改變我人生的三個訣竅。

Guys, if you aren't simping Daddy, I mean Dr. Andrew Huberman, get ready to.

各位，如果你還沒「崇拜」Daddy，我是說 Andrew Huberman 博士，準備好囉。

So Andrew Lumberjack Huberman is a Stanford professor and neuroscientist whose podcast, the Huberman Lab offers science based protocols to help you live a higher quality life.

Andrew Lumberjack Huberman 是史丹佛大學的教授兼神經科學家，他的 Podcast《Huberman Lab》提供科學為基礎的協議，幫助你過更高品質的生活。

He basically takes all the peer reviewed research on a topic and he will distill it into layman terms for all of us thirsty, thirsty peasants.

他基本上會把一個主題的所有同行評審研究整理出來，然後濃縮成一般人能懂的術語，給我們這些口渴、口渴的農民。

But there are so many like possible protocols you can do.

但有太多像是可能的協議可以做了。

This has created like a whole new vertical of memes about optimization burrows.

這催生了像是關於優化「地洞」的全新迷因垂直領域。

Like when you ask ChatGPT to create a daily schedule based off of Huber Daddy's advice, there's like two hours of work total factored into it.

就像你請 ChatGPT 根據 Huber Daddy 的建議創建每日行程，裡面只排了總共兩小時的工作。

The rest is like eating, napping, meditating, working out, lol.

其他時間就是吃、睡午覺、冥想、運動，哈哈。

But I've tried out a ton of his protocols over the years and some are definitely not for me, like abstaining from coffee for the first 90 minutes of consciousness.

但我多年來試過他超多協議，有些真的不適合我，像是清醒後的前 90 分鐘不喝咖啡。

Huberman, no, I know you're a scientist, but that's insane.

Huberman，不，我知道你是科學家，但這太瘋狂了。

More specifically, three hacks that help me the most.

具體來說，是三個對我最有幫助的小技巧。

So beyond the basics of like eating well, exercising regularly and getting enough sleep, I think these were really tangible, practical things that I noticed a difference in my life sleep.

所以除了基本的飲食均衡、規律運動和充足睡眠之外，我覺得這些是真正具體、實用的方法，讓我在生活睡眠上有明顯的改變。

I know, I know this is technically one of the basics, but

我知道，我知道這技術上來說是基本功之一，但

I don't think I'm alone in doom scrolling here before bedtime.

我想很多人睡前都會滑手機滑到停不下來吧。

And like I have a really hard time shutting off my big dumb lizard brain.

感覺我真的很難讓那個又大又笨的爬蟲腦袋關機。

But one piece of Huber Daddy's advice that I was very skeptical of but but worked wonders was morning sunlight exposure.

但 Huberman 博士其中一項我原本非常懷疑但卻超有效的建議是早晨的陽光曝晒。

So within an hour of waking up for 10 minutes, you want to expose your sexy little eyeballs to the sun.

所以醒來一小時內，要讓你的性感小眼睛晒十分鐘太陽。

Obviously like don't look into the sun cause then you will be blind.

當然，不要直視太陽，不然你會瞎掉。

But I don't know, maybe that will help you with doom scrolling.

但不知道為什麼，這也許能幫助你停止滑手機滑到憂鬱。

Looking into the sun in the morning for 10 minutes sets your circadian clock for the day.

早上晒十分鐘太陽，能校準你一整天的生理時鐘。

And if it's cloudy outside, he says you have to get twice the amount of time for a total of 20 minutes.

如果外面陰天，他說你需要晒兩倍的時間，總共二十分鐘。

Now I do have to clarify this light cannot be viewed through a window or a windshield.

不過我得說清楚，這種光線不能透過窗戶或擋風玻璃看。

Now, sunlight exposure is the singular most important protocol according to the research.

根據研究，晒太陽是其中最重要的一項。

And I did notice an insane difference in my sleep quality from it.

而且我真的發現我的睡眠品質是以有驚人的改善。

Like I would get tired at the appropriate times, it was easier for me to fall asleep and stay asleep.

我會在該睡覺的時間感到疲倦，更容易入睡且睡得安穩。

And according to the REM on my oura ring.

根據我的 Oura Ring 偵測的 REM 數據。

I'm not a fan of the cold, even in concept.

But there was so much research behind cold exposure and so much cute little passion from Huber Daddy that I tried it.

但因為冷水浴的研究很多，加上 Huber Daddy 的熱情推薦，我就去試了。

Now, you can do a cold shower, but apparently a cold bath or plunge is ideal.

你可以洗冷水澡，但據說冷水浴或泡澡效果最好。

And you wanna stay in a temperature that's uncomfortable but physically safe for about three to five minutes.

然後要待在一個讓你覺得有點不舒服但身體上是安全的溫度，大約三到五分鐘。

And I can tell you my anxiety completely disappeared, which was just one of the benefits.

我可以告訴你，我的焦慮完全消失了，這只是其中一個好處。

Cold exposure also helps with faster workout recovery, less muscle soreness, and

冷暴露也有助於加快運動恢復、減輕肌肉痠痛，

spikes your epinephrine and norepinephri, which are the little guys inside of you that increase focus and energy.

並能激增你的腎上腺素和去甲腎上腺素，這些是你體內的「小幫手」，能提升專注力和能量。

But the Netflix and chill does not stop there.

但「Netflix 和chill」的好處還不只這些。

It also improves mood motivation, increases metabolism, and

它還能改善情緒和動力，增加新陳代謝，

converts white fat cells into beige and brown fat cells over time through the shivering process.

並隨著時間透過發抖過程將白色脂肪細胞轉化為米色和棕色脂肪細胞。

I don't exactly remember why that's good, but

我不太記得為什麼這樣很好，但是

at the very least, you know you'll have more diverse fat cells.

至少，你知道你會擁有更多樣化的脂肪細胞。

Right now I'm in a place where I'd much rather have anxiety than be cold every day.

現在我處於一個寧願感到焦慮也不願每天都感到寒冷的境地。

But I do know I have to get back on the col because I do feel a real difference in my brain.

但我知道我必須回到寒冷中，因為我真的感覺到我的大腦有明顯的差異。

Like I'm foggy and tired all the time now and I would like to be clear again.

感覺我現在總是昏昏沉沉又疲倦，我希望能再次變得清晰。

So the girly just has to let it go and sit in the cold.

所以，女孩們只好放手，去感受寒冷。

最後，酒精，或者說缺乏酒精。

There is a line in Hunk Daddy's episode on alcohol that really helped me with my decision to get sober.

Hunk Daddy 在關於酒精的這一集裡有一句話，真的幫助我下定決心戒酒。

He said, I wish I could tell you there was a single benefit to drinking alcohol, but

他說，我希望我能告訴你喝酒有什麼單一的好處，但

It's a literal toxin that stops your prefrontal cortex, hypothalamus, gut, biome and liver from working properly.

它是一種實質的毒素，會讓你的前額葉皮質、下視丘、腸道、微生物群和肝臟無法正常運作。

It increases your risk of cancer, puts your hormones in a flux state, and

它會增加罹癌風險，讓你的荷爾蒙處於不穩定狀態，而且

people who drink regularly have elevated baseline levels of cortisol, not just when you're drinking, but

經常飲酒的人，即使在沒喝酒的時候，皮質醇的基線水準也會升高，

like all the time, leading to more anxiety and stress.

幾乎是隨時都這樣，這會導致更多焦慮和壓力。

So though you think that alcohol is relaxing you in the moment, in the long term it's really stressing you out.

所以，雖然你認為酒精當下讓你放鬆，但長期來看，它其實讓你壓力更大。

就像我現在認識的那個男人一樣。

Hunk Daddy admits in this episode that he does still drink from time to time, but

Hunk Daddy 在這一集裡承認他偶爾還是會喝酒，但是

the science shows that even a little bit is damaging.

科學顯示，即使是一點點也會造成傷害。

But you know he's like, oh, well, I can make this decision knowing all the science, but

但是你知道他會說，喔，好吧，我知道所有科學根據後，我可以做出這個決定，但是

when I was struggling to get sober, his episode really helped me see that there are no actual benefits from alcohol in science terms.

當我努力戒酒的時候，他這一集真的幫助我看見，從科學角度來說，酒精沒有任何實際好處。

So, yeah, but listen, if Andrew Huberman wants to have a drink with me, let's go.

所以，對，但聽著，如果 Andrew Huberman 想跟我一起喝一杯，來吧。

她可以在紅酒杯裡喝 Topo Chico。

Thank you to the patrons who supported today's episode.

And thank you to my actual daddy, Squarespace, for sponsoring today's video.

也感謝我真正的爸爸，Squarespace，贊助今天的影片。

If you guys aren't familiar with my dad yet, I don't know where you've been, but

如果你們還不認識我爸爸，我不知道你們在哪裡，但是

Squarespace is an all in one website platform to build a gorgeous website, sell your products, and

Squarespace 是一個全方位的網站平臺，可以讓你建立一個超棒的網站、販售你的產品，還有

If you're like me and you don't know anything about how to code, Squarespace is amazing.

如果你跟我一樣，對程式碼一竅不通，Squarespace 真的很棒。

They have all these beautiful and professional templates that you use as a starting point, and

他們有超多漂亮又專業的模板，你可以從這些模板開始，然後

then you can just, like, customize them to your specific brand and aesthetic.

你就可以像是，把它們客製化成你獨特的品牌和風格。

And it looks so beautiful, so sophisticated, but

而且看起來超美，超有質感，但

you know that on the back end, you're just like dragging and dropping.

你知道在後臺，你只是在拖拖拉拉。

And it's super easy to build and keep updated.

You can also create an online store and you can sell custom merch.

你也可以建立線上商店，販售你的客製化商品。

So for me, that's my online guidebook about how I accomplish my goals.

所以對我來說，這就是我達成目標的線上指南。

But for you, that could be like physical products, services, classes, whatever it is.

但對你來說，那可以是實體商品、服務、課程，任何東西。

You are here to build livelihood from your passion.

你是來將你的熱情轉化為生計的。

You can go to squarespace.com for a free trial, and

你可以到 squarespace.com 申請免費試用，

whenever you're ready to Launch, go to squarespace.com anna and use code Anna for 10% off your first purchase of a website domain.

隨時準備好上線時，到 squarespace.com anna 輸入代碼 Anna，即可享有首購網站網域九折優惠。