Essentials: Developing a Rational Approach to Supplementation for Health & Performance
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摘要
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.
Show notes: https://www.hubermanlab.com/episode/essentials-developing-a-rational-approach-to-supplementation-for-health-and-performance
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Timestamps
00:00:00 Supplementation
00:00:12 Behavior, Nutrition, Supplements & Prescription Drugs
00:03:16 Supplementation Context & Individual Needs
00:04:44 Foundational Supplements; Tool: Vitamin & Mineral Supplements
00:06:20 Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
00:08:22 Sleep Supplements; Tool: Caffeine & Food Timing
00:09:16 Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
00:10:20 Tool: Falling Asleep, Magnesium Threonate & Apigenin
00:11:35 Tool: Test Single-Ingredient Supplements
00:13:37 Melatonin
00:14:24 Hormone Support, Behavior & Nutrition
00:15:41 Fadogia Agrestis, Dosage & Cycling
00:18:01 Tongkat Ali & Free Testosterone
00:19:00 Menstrual Cycle & Supplement Effects
00:20:04 Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
00:22:31 Neuromodulators, Alpha-GPC & L-Tyrosine
00:24:14 Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
00:26:33 Omega-3 Fatty Acids & EPA
00:28:28 Protein & Food-Based Supplements
00:30:58 Recap & Key Takeaways
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
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中英文字稿 
欢迎来到《Huberman实验室基本要点》。在这里，我们重温过去的节目，提取最有效且可操作的科学工具，以提升心理健康、身体健康和表现。我是安德鲁·胡贝尔曼，斯坦福医学院的神经生物学和眼科学教授。今天，我们讨论的是补充剂，或者更具体地说，是补充剂的合理指南。在今天的节目中，我将提供一些非常具体的问题，帮助你决定是否应该服用所谓的补充剂。
▶ 英文原文 ⏱
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are discussing supplements, or more specifically, a rational guide to supplementation. During today's episode, I'm going to give you a number of different, very specific questions that you can answer in order to decide whether or not you should be taking any so-called supplements or not.
在我们开始今天的讨论之前，我想强调一个非常重要的观点，这不仅涉及到补充剂，也涉及到心理健康、身体健康和表现的方方面面。我的立场是，行为工具——也就是我们采取的具体行动和我们避免的具体行动——构成了心理健康、身体健康和表现的基础。比如，早上晒太阳和锻炼就是行为工具，它们不需要通过摄入任何物质来实现。
▶ 英文原文 ⏱
As we head into today's conversation, I want to emphasize something very important, not just as it relates to supplements, but as it relates to all aspects of mental health, physical health, and performance. And that is, I take the stance that behavioral tools, that is, specific actions that we take and specific actions that we avoid, form the foundation of mental health, physical health, and performance. So things like viewing morning sunlight and exercise are behavioral tools. They don't require the ingestion of anything.
其次，我会说下一个层面实际上是营养。无论是补充剂、非处方药还是处方药，都无法长期弥补营养不良的影响。在这基础之上，我会提到通常所说的补充品，但今天我想扩展这个词的涵义，不仅包括用于弥补食物缺乏的东西，还包括那些可以增加从食物中获取的营养量的补充品。
▶ 英文原文 ⏱
Second to that, I would say the next layer is, in fact, nutrition. No amount of supplementation or non-prescription compounds or prescription compounds, for that matter, can ever compensate for poor nutrition, at least not for very long. Then, on top of that, I would place what is typically called supplementation, although today I'm trying to expand that word to include not just things that compensate for food deficiencies or that are layered on top of food as a way to enhance the amount of nutrients that you could get from food.
正如我之前提到的，有些化合物是非处方药，可以用于多种不同的目的，其中很多在食物中是找不到的。因此，我认为补充剂在营养之上。除此之外，我还认为处方药也很重要，当然这些药应该由有认证资格的医生来开。不过，有许多情况下，人们可以减少处方药的剂量，或者用高质量的行为方式、营养和补充剂来替代这些处方药。
▶ 英文原文 ⏱
But as I mentioned before, compounds that are non-prescription that can be for a variety of different purposes and many of which are not available in food. So I would place supplementation right on top of nutrition. Then, past that, I would say prescription drugs, obviously prescribed from a board-certified MD. That said, there are many instances in which people can either reduce their dosages of prescription compounds or can replace those prescription compounds with quality behavioral tools, nutrition, and supplementation.
但是，在许多情况下，处方药是人们达到他们想要的心理健康、身体健康和表现目标的唯一途径。因此，我会将其视为通往心理健康、身体健康和提高表现这一系列步骤的第四层。在深入探讨今天的话题之前，我想强调一个非常重要的点，那就是我不是医生，也不是临床医师。
▶ 英文原文 ⏱
But there are many instances in which prescription drugs are the only route by which people can achieve the mental health, physical health, and performance goals that they wish to achieve. So I would place that as the fourth layer in this stack of layers directed towards mental health, physical health, and performance. Before moving further into today's episode, I want to emphasize a very important point, which is that I am not a physician. That is, I'm not a clinician.
所以，我不会开任何药物，也不打算在今天这样做。我是一名教授，我的工作是审查研究文献。我描述从研究文献中获得和开发出的工具。我陈述许多观点，但并不开任何药方。我认为，每当你考虑添加或减少任何行为、营养、补充剂方面的方案，特别是处方药方案时，务必咨询一位值得信赖的、经过认证的医生。这是绝对必要的。
▶ 英文原文 ⏱
So I do not prescribe anything, nor am I going to do that today. I'm a professor. I review the research literature. I describe tools gleaned from the research literature and developed from the research literature. So I profess many things, but I do not prescribe anything. And I think it's vitally important that anytime you are thinking of adding or subtracting any behavioral protocols, nutritional protocols, supplementation-based protocols, and certainly prescription drug-based protocols, for whatever purpose, that you consult a trusted, board-certified physician. That's absolutely essential.
今天这一集最重要的不是让你找到某一种特定的补充剂、某一类型的补充剂，或某种补充剂组合来改变你的心理健康、身体健康和表现。不是这样的。今天这一集的目的是帮你了解哪些需求可以通过补充剂更好地满足，比其他方法更有效。更重要的是，教会你如何看待补充剂。
▶ 英文原文 ⏱
The most important aspect of today's episode is not going to be that you discover one particular supplement or category of supplements or blend of supplements that is going to transform your mental health, physical health, and performance. No. The purpose of today's episode is for you to understand where you have needs that can be met by supplementation better than any other approach, and most importantly, how to think about supplementation.
也就是说，如何思考市场上各种补充剂的不同类别，了解它们如何与你的营养和行为互动，从而最大化你的即时和长期健康。事实上，对于某些补充剂来说，最理想的剂量可能是零毫克。例如，如果我问你每晚是否能够深度且充足地睡眠？
▶ 英文原文 ⏱
That is, how to think about the different categories of supplements that are out there and how those interact with your nutrition and your behaviors so that you can maximize your immediate and long-term health. And indeed, it may be the case that the ideal dosage of a given supplement for you is zero milligrams. For instance, if I ask you, are you sleeping deeply and enough each night?
你是否觉得自己整天都精神饱满？也许你只需要小睡片刻就够了，又或者根本不需要。而你说，是的，我感觉很棒，我睡得很好，醒来时也感觉很棒。我白天只需小睡片刻或者甚至不需要午睡，就能感到精神饱满。那么，在你我之间真的没有必要讨论额外睡眠的问题了。
▶ 英文原文 ⏱
Do you feel rested throughout the day? Maybe you need a short nap and that's it, or maybe you don't. And you say, yes, I feel great. I sleep great. I wake up feeling great. I only need a short nap or no nap during the day to feel rested throughout the day. Well, then there's really no discussion about sleep supplementation to be had between you and me.
然而，如果你睡得不好，就会引发关于原因的一场大讨论。这是和营养有关吗，或者是和你锻炼的时间、咖啡因摄入有关吗？换句话说，关于补充剂的讨论不能孤立进行，而是需要在更大的背景下考虑。
▶ 英文原文 ⏱
However, if you are not sleeping well, then a big discussion opens up as to what the reasons are. Is it related to nutrition or when you're exercising or ingesting caffeine? In other words, no discussion about supplementation can be had in a vacuum. Rather, discussions about supplementation need to be considered in a larger context.
所以，今天你将学会如何将关于补充剂的讨论和思考置于更广泛的背景中，并考虑如何使用特定的补充剂，也就是特定的成分及其组合，来支持和增强你的整体健康，从而达到特定的健康和表现目标。那么，理想的补充协议是什么呢？事实上，有一些基础性补充剂存在。这些补充剂的设计目的是为了在你的日常营养摄入的基础上建立一个健康基础或提供保险，以确保你获得所需的一切，从而拥有基本的心理健康、身体健康和最佳的表现机会。
▶ 英文原文 ⏱
So today, you're going to learn how to place the discussion and thinking about supplementation in a larger context and think about how specific supplements, that is specific ingredients and combinations of ingredients can indeed be used to buffer and support your overall health and lead you to specific health and performance outcomes. So what is an ideal supplementation protocol? Well, there are foundational supplements. These are supplements that are designed to establish a foundation or provide insurance along with your nutritional intake to ensure that you're getting all the things that you need in order to have a basic level of mental health, physical health and opportunity for optimal performance.
这是我认为唯一一个适合在一种补充剂中包含多种成分的补充剂类别，这实际上也是有利的。因此，这引出了一个需要你具体考虑的问题：你想不想服用维生素矿物质补充剂？这个问题的答案因人而异，但你实际上只需要解决两个问题。首先，费用是否在你能够负担和愿意支付的范围内？其次，你需要问问自己，你是否能够通过食物摄取足够多种类的食物，以满足你对维生素和矿物质的需求。
▶ 英文原文 ⏱
This is the one category of supplements for which I think it's appropriate and in fact advantageous to have multiple ingredients in a given supplement. So that raises a very specific question that you need to ask. Do you want to take a vitamin mineral supplement? Well, the answer to that will be highly individual, but you really just need to address two things. First of all, is the cost within the range that you can afford and want to pay? And then you need to ask yourself, are you able to regularly ingest enough foods with enough variety to cover your vitamin mineral needs just from food?
对于那些身体或精神活动极为活跃的人，以及那些可能遵循间歇性禁食计划、不经常进食或只在特定时间进食的人来说，服用维生素矿物质补充剂可能是合理的。但需要注意的一点是，服用这些补充剂时最好与食物一起食用，否则可能会导致胃部不适。所谓的基础补充剂自然包括维生素和矿物质补充剂，不过在过去十多年来，这类补充剂的范畴已经扩展，包括不仅含有维生素和矿物质，还包括消化酶等成分的补充剂。
▶ 英文原文 ⏱
I would say for people that are extremely physically and or mentally active and for people that perhaps are following an intermittent fasting schedule so they are not ingesting a lot of food in general or restricting their food intake to specific times of day, well, then a vitamin mineral supplement likely makes sense for them. However, it's going to be very important to ingest that vitamin mineral supplement with food because otherwise they can cause some stomach upset. The so-called foundational supplements include, of course, vitamin and mineral supplements, but has expanded over the last decade or more to also include supplements that have vitamins and minerals, but also things like digestive enzymes.
所以，当有人找到我并问我如果只能选择一种补充剂应该选什么时，我不会直接给出一个具体的答案，而是会问他们三个问题。第一个是：你晚上睡得好吗？第二个是：你的饮食怎么样？第三个非常重要的问题是：你的预算是多少？在回答这三个问题之后，如果他们每月能够在补充剂上花费大约100美元或更多，我的建议是不专注于针对睡眠、集中力或激素调节的特定补充剂，而是应该着重于增强他们的基础营养，补充适应原、益生菌、益生元和消化酶。
▶ 英文原文 ⏱
So this is why when people approach me and they ask me if I'm only going to take one supplement, what supplement should I take? Rather than just give them one specific answer, I actually ask them three questions. How well are you sleeping at night? The second question I ask them is how's your nutrition? And then the third thing that I ask, which is extremely important, is what's your budget? Once those three questions have been answered, assuming that somebody is able to spend about $100 or more on supplements per month, then my recommendation is that they not focus on any specific supplements directed towards sleep or toward focus or hormone augmentation, but rather that they focus on buffering and enhancing their foundational nutrition, adaptogens, probiotics, prebiotics, and digestive enzymes.
因为一个简单的事实是，如果他们这样做，就会提升所有生物和器官系统的整体水平，从而改善心理健康、身体健康和表现，包括睡眠。为了总结关于基础补充的讨论，我认为一个包含多种成分的广谱补充剂是确保基础补充得到保障的最佳途径。我确实认为，这应该是所有补充方案的起点，能够让你整体感到更好、睡得更好、注意力更集中，并支持大脑和身体的各种系统，让你能达到最佳状态。当然，同时也要仔细关注营养，因为你不能忽视饮食，也不能忽视许多我们在这个播客中反复提到的行为工具，比如日光浴、锻炼等等。
▶ 英文原文 ⏱
Because of the simple fact that if they do that, they're going to raise the tide on all the biological and organ systems that are going to lead to enhanced mental health, physical health, and performance, including sleep. But to sort of close the conversation on foundational supplementation, I think a broad spectrum supplement that has many, many ingredients is going to be the best route to ensuring foundational supplementation is covered. And I do think that should be the starting place for any and all supplementation regimens that's going to allow you to feel better overall, sleep better overall, focus better overall, and support all the different systems in your brain and body that are going to allow you to be at your best while, of course, also paying careful attention to your nutrition because you simply cannot abandon nutrition, nor can you abandon the behavioral tools, many of which we've discussed on this podcast over and over again, things like sunlight viewing, exercise, and so forth.
翻译如下：
再说一次，通过化学让生活更美好，这仍然需要更好的生活。不过，这并不意味着化学没有帮助。这意味着通过补充剂的化学作用应该是一种辅助。它应该支持你生活中那些你已经关注并努力优化的行为和营养因素。现在，我想将我们的注意力转向专门设计来实现特定目标的单一成分配方补充剂。我将要讨论的三个类别分别是：睡眠、荷尔蒙支持以及认知增强和集中注意力。认知增强和集中注意力是第三个类别。
▶ 英文原文 ⏱
Again, better living through chemistry still requires better living. That doesn't mean that chemistry doesn't help. It means that chemistry through supplementation should be an augment. It should be a support to the behavioral and nutritional factors in your life that you're already paying attention to and trying to optimize. I'd like to now shift our attention to single ingredient formulation supplements that are designed to achieve specific endpoints. And the three categories that I'm going to cover are sleep, hormone support, and cognitive enhancement and focus. Cognitive enhancement and focus being the final third category.
在考虑睡眠补充品时，我们需要问自己一些重要的问题。首先，你应该问自己每晚的睡眠质量如何，也就是你睡得多深、多长。如果你是那些睡眠不足的人之一，有两个问题你需要问自己。首先，你在下午2点后是否摄入咖啡因？如果答案是肯定的，你应该限制或避免在下午2点后摄入咖啡因。第二，大多数人在睡前两小时内避免进食会有帮助。当然，你也不希望饿得无法入睡。因此，这些是大家需要考虑的营养和行为方面的建议。
▶ 英文原文 ⏱
When thinking about supplementation for sleep, we need to ask ourselves a number of important questions. First of all, you should ask yourself how well, that is how deeply and how much are you sleeping per night. If you are one of those people who is not sleeping enough, there are two questions you should ask yourself. First of all, are you ingesting caffeine after 2 p.m.? If the answer is yes, you want to limit or eliminate caffeine after 2 p.m. Second thing is most people would do well to avoid food within the two hours prior to bedtime. But of course, you don't want to be so hungry that you can't fall asleep. So those are the nutrition and behavioral tools that everyone needs to consider.
如果您是那种容易入睡但在晚上两三点钟（或任何时间）醒来后难以再次入睡的人，可以考虑两类补充剂。第一种是肌醇，通常服用900毫克的肌醇。还有一些人在夜间醒来是因为梦境过于真实。对这些人来说，应该避免某些补充剂。
▶ 英文原文 ⏱
If, for instance, you're somebody who falls asleep just fine but wakes up in the middle of the night around 2 or 3 a.m. or any time for that matter and has trouble falling back asleep, there are two categories of supplements that you might want to consider. The first is myo-inositol, typically taken as 900 milligrams of myo-inositol. Other people who wake up in the middle of the night will wake up because their dreams are very intense. Those people would do well to avoid certain supplements.
那么接下来，我会讨论一种叫做茶氨酸的补充剂在帮助入睡方面的价值。茶氨酸的常用剂量一般在100毫克到400毫克之间。对许多人来说，茶氨酸可以非常有效，但对于那些做梦特别生动的人，这种过于清晰的梦境可能会导致人们立刻醒来，有时还会在半夜醒来时感到一些焦虑。因此，如果有人因为强烈的梦境在半夜突然从睡眠中惊醒，最好避免服用茶氨酸。
▶ 英文原文 ⏱
So in a moment, I'll talk about the value of a supplement called theanine for falling asleep. But theanine, which typically is taken in dosages anywhere from 100 milligrams to 400 milligrams, theanine can be great for many people, but for people who have excessively vivid dreams, those excessively vivid dreams can lead to immediate waking and sometimes a little bit of anxiety upon waking in the middle of the night. So some people who wake up in the middle of the night sort of jolted mentally and physically out of sleep because of their intense dreams would do well to avoid theanine supplementation.
现在，对于那些没有在半夜醒来或没有做过多逼真梦境，而只是入睡困难的人来说，有两种补充剂被证明可以有效缩短入睡的过渡时间，让人更容易入睡。它们是镁苏酸盐，可与镁双甘氨酸盐互换。两者都有传输系统，可以轻易通过血脑屏障，并引起轻微的困倦感。这种轻微的困倦感并不会妨碍你驾驶车辆或在半夜可能出现的紧急情况下采取行动。
▶ 英文原文 ⏱
Now, for those of you that are not waking up in the middle of the night or not having excessively vivid dreams, but are having trouble falling asleep, two supplements in particular have been shown to be effective for shortening the transition time to sleep and allowing people to ease into sleep more readily. And those are magnesium threonate, which is interchangeable with magnesium bisglycinate. Both have transporter systems that allow them to readily cross the blood-brain barrier and they lead to a mild form of drowsiness, mild in the sense that it's not going to prevent you from operating a motor vehicle or kind of any conditions under emergency that might arise in the middle of the night.
服用这些补充剂的人通常会发现，他们入睡的时间更快，而且睡眠也更深。顺便提一下，这些补充剂也被认为对认知支持和神经保护有帮助，尽管相关数据较少。另一个补充剂是芹菜素（Apigenin，字母拼写：A-P-I-G-E-N-I-N），这是一种从洋甘菊中提取的衍生物。之前在各种播客中也提到过，它有一定的降低焦虑的作用。对于那些想要入睡的人来说，这种作用十分重要，因为它能帮助他们在入睡前关闭思绪，减少反刍思考、解决问题以及对未来的预期，这也是顺利入睡的必要条件。
▶ 英文原文 ⏱
But people who take those often find that their transition time into sleep is much faster and their sleep is also much deeper. Incidentally, those supplements are also thought to be useful for cognitive support and neuroprotection, although there's less data on that. The other supplement is apigenin, A-P-I-G-E-N-I-N. Apigenin, which is a derivative of chamomile, I've talked about this in various podcasts before, also acts as a bit of an anxiety-lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating and problem-solving and future anticipation that they're doing, which is a requirement for falling asleep.
那么，如何通过补充剂来帮助更快入睡并保持良好睡眠呢？会立刻同时服用镁硫醇酸盐和芹菜素吗？这要看情况。如果你预算充足，并且只是单纯地想更快入睡，不在乎这两种成分中哪一个对你更有效，那么你可以尝试其中一种，比如镁硫醇酸盐，试用大约一周，观察其对你入睡时间的影响。也就是看它是否能让你更快入睡。或者，你可以在第一周尝试芹菜素。你也可以同时使用两者，或者先试用一周的镁硫醇酸盐，然后在第二周只用芹菜素，评估哪一种对你效果更好。
▶ 英文原文 ⏱
So what's the rational approach to supplementing in a way that allows you to fall asleep more quickly and stay asleep? Well, would you immediately take magnesium threonate and apigenin together? Well, that depends. If you have the budget and you just simply want to fall asleep quicker and you don't care which of those two ingredients is going to be more effective for you, well, then you could try one, for instance, magnesium threonate and try it for perhaps a week and see how that affects your latency to sleep time. That is how quickly you fall asleep or you could try apigenin in the first week or you could combine them both or you could try magnesium threonate for a week then switch to only apigenin for a week and evaluate which one works better for you.
如果这两种方法对你都不起作用，我建议尝试将它们结合使用。再说一次，这只是科学家们设计实验的一种方式，通过这种方式来理解哪些变量，也就是哪些成分对你想要的结果最有效，而不是仅仅把它们混在一起使用。话虽如此，很多人想要得到优质的睡眠，因此他们会说，好吧，我就服用镁苏氨酸盐、芹菜素和茶氨酸。如果我的梦太生动，导致半夜醒来，我就会停掉茶氨酸。很多人实际上从这种方法中获得了很大的益处。
▶ 英文原文 ⏱
If neither works for you, I do recommend trying the combination together. Again, this is just the way that any scientist would design an experiment to try and understand which variables, that is, which ingredients are most effective for the result that you want as opposed to just lumping them together and taking them. That said, a lot of people want excellent sleep so badly that they just say, okay, I'm just going to take magnesium threonate, I'm going to take apigenin, I'm going to take theanine. If my dreams are too vivid and I'm waking up in the middle of the night from excessively vivid dreams, I'll drop the theanine and many people actually derive great benefit from that approach.
我认为服用某种东西一周的时间是合理的，前提是它不会引发任何负面效果，对吧？如果某样东西引发了负面效果，我建议立即停止服用。但如果没有产生负面效果，我认为可以尝试单一配方的产品一周，在这期间不改变其他生活习惯或整体计划，然后看看效果怎么样，看看组合效果是否更好。一旦你开始发展对不同成分影响的直觉或敏感性，这将是一个非常强大的能力，因为这样你可以控制成本。你也能发现哪些东西对你效果特别差，更重要的是，哪些东西对你达成目标特别有效。
▶ 英文原文 ⏱
I think one week's time of taking something provided it doesn't induce any negative effects, right? If something induces a negative effect, I recommend ceasing taking it immediately. But if something does not produce any negative effects, then I think you want to try a single ingredient formulation for about a week while not varying anything else, not changing anything else in your overall protocols and then see what works best and see if the combination works even better. Once you start to develop that intuition or sensitivity of sorts to how different ingredients impact you, it is an enormously powerful stance to have because you're going to keep your costs limited. You're also going to find the things that work particularly poorly for you and more importantly, the things that work particularly well for you toward your goals.
关于改善睡眠的补充剂的讨论，我觉得一定要提到褪黑素。我之前在多个播客中谈过褪黑素，包括我自己的和别人主持的节目。我想再次强调，我并不是褪黑素的支持者，原因有几个。褪黑素是一种能引起困意的激素，但它并不能帮助我们保持睡眠状态。所以，很多时候，人们服用褪黑素后会很快入睡，但往往会半夜醒来，然后难以再次入睡。
▶ 英文原文 ⏱
Any discussion about supplementation for sleep? I feel has to include a discussion about melatonin. I've talked about melatonin before on numerous podcasts, mine and others. And I will say once again, I am not a fan of melatonin for a couple of reasons. Melatonin is a hormone known to induce sleepiness but not keep us asleep. So oftentimes people will take melatonin, fall deeply asleep and then wake up and have trouble falling back asleep.
另一个原因是，褪黑素补充剂中的褪黑素含量通常远远超过我们正常生理水平或所谓的内源性褪黑素水平。这确实是一种常见情况，但需要注意的是，褪黑素并不仅仅影响睡眠，还会对大脑和身体的其他系统产生影响。确实，随着年龄增大，我们体内的褪黑素生成会减少。接下来，我想讨论一下激素辅助的种类。关于激素辅助和增强的讨论，必须包括对营养如何影响激素的理解，并且认识到像胰岛素这样的激素如何影响其它激素，如自由睾酮。
▶ 英文原文 ⏱
The other reason is that melatonin supplements almost always include levels of melatonin or amounts of melatonin that far, far exceed the normal biological levels or so-called endogenous levels of melatonin that we would normally produce. And yes, it's true that as we age, we produce less melatonin, but it's very clear that melatonin can impact not just sleep but other systems in the brain and body. The next category of supplementation that I'd like to talk about is hormone support. So the discussion about hormone support and augmentation has to include some nod toward or understanding of the fact that nutrition and the way that nutrition impacts hormones and the way that hormones such as insulin impact other hormones such as free testosterone.
这一切都需要被重视。还要记住，行为对激素状态有影响。早晨晒太阳可以提高皮质醇水平。皮质醇水平在早晨升高对提高注意力和专注力很重要，同时也有助于免疫功能。确保皮质醇在晚上降低，这样在晚上和清晨，生长激素和主要在清晨分泌的睾酮水平可以升高。因此，在考虑补充激素之前，你应该先调整好自己的行为和营养。
▶ 英文原文 ⏱
That all has to be acknowledged. It's also important to remember that behaviors matter for hormone status. Getting morning sunlight increases cortisol levels. Cortisol levels are very important to have elevated early in the day for focus and alertness and for immune function, and to make sure that cortisol levels are low at night, and thereby levels of growth hormone and testosterone which is secreted mainly in the early morning can be elevated at night and in the early morning. So you want to get your behaviors and your nutrition correct before you start thinking about supplementation for hormones.
现在，说了这些之后，我想提供一些直接针对特定激素路径的补充剂例子，这些补充剂的目标是实现更具体的目标，如提高睾酮或游离睾酮水平。我总是喜欢提醒大家，睾酮和雌激素在男性和女性体内都有存在。两者对于性欲、肌肉增长等方面都很重要。 芳香木（Fadogia agrestis）是一种我以前在播客中提到过的草药，每天摄入600毫克的剂量时，很多人（不是所有人）报告说性欲增强，精子生成增加，睾酮水平提高，在某些情况下雌激素水平也升高，还有很多下游的激素，如促黄体激素，都受到影响。
▶ 英文原文 ⏱
Now with all that said, I'd like to provide some examples of supplements that work directly on specific hormone pathways aimed at achieving more specific goals such as elevated testosterone or elevated free testosterone. I always like to remind people testosterone and estrogen are present in both males and females. Okay. And both are important for things like libido, muscle growth and so on. Fadogea agrestis. This is an herb that I've talked about before on the podcast that when taken at dosages of 600 milligrams per day, many people, not all, report elevated levels of libido, elevated sperm production, elevated testosterone, in some cases, elevated estrogen, a bunch of hormones downstream of luteinizing hormone.
现在，你会是能对Fadogea agrestis产生反应的人，还是不会产生反应的人呢？除了试一试以外，没有别的办法知道。如果你选择尝试这种方法，有两个非常重要的考虑因素。首先，有很多研究文献表明，Fadogea agrestis在高剂量下可能对睾丸细胞以及其他细胞有毒性。因此，遵循各种产品标签上推荐的Fadogea agrestis剂量并进行周期性使用是很重要的。有的人需要使用八周，然后停用两周。还有的人则选择使用十二周，然后停用一个月。
▶ 英文原文 ⏱
Now, are you going to be a Fadogea agrestis responder or a non-responder? There's simply no way to know except by trying it. If you are going to go down this route, there are two very important considerations. First of all, there's a fairly extensive literature on the fact that Fadogea agrestis can be toxic to testicular cells and perhaps other cells when taken at very high dosages. So obeying the particular dosages of Fadogea agrestis that are recommended on various product labels and cycling Fadogea agrestis can be important. Some people need to cycle it eight weeks on, two weeks off. Other people opt for 12 weeks on, a month off.
请保持在建议的剂量范围内。可以减少剂量，但绝对不要增加剂量。明智的做法是每八周循环一次，即停用两周，然后选择重新服用，如果你觉得这种方法对你有好处，也可以选择服用12周后停用一个月，然后再重复。即便像Fadogea agrestis这样的药物建议每天服用600毫克，但这并不是让你加倍剂量期望获得加倍效果的理由。
▶ 英文原文 ⏱
Stay within the recommended dosage ranges. You can go lower but certainly don't go higher and I think it is wise to cycle every eight weeks or so to come off it for two weeks and then going back on if that's your choice, if you feel it benefited you, or taking it for 12 week periods of time and then cycling off for a full month before repeating again. Just because there's a recommended dosage of Fadogea agrestis of say 600 milligrams per day, first of all, that is not an invitation to take twice as much and expect twice the positive effects.
这种方法不是很好，尤其是对像Fadogea agrestis这样的东西来说，大剂量可能有毒。但也可以考虑服用较低剂量，观察其对激素的影响。这种方法需要更多的耐心。我知道大多数人会想立刻看到效果。在考虑运动、营养或补充品时，我认为非常重要的是要有长远的眼光，既要考虑短期内对你的效果，也要考虑长期的作用，慢慢地引入任何补充品计划。
▶ 英文原文 ⏱
That is not a good approach, especially with something like Fadogea agrestis, which can at high dosages be toxic. But it's also important to perhaps consider taking a lower dosage and seeing how that affects your hormones. That approach requires a bit more patience. I know most people are thinking I want the effect and I want it now. I think it's very important when thinking about exercise or nutrition or supplementation to really play the long game, to think about what's going to work for you in the immediate and in the long term and to ease into any kind of supplement regimen.
Fadogia agrestis 是一个很好的例子，这种补充剂以其显著的效果而闻名，但在使用时需要足够的谨慎，我想说的是，剂量范围需要严格控制，以避免出现问题。还有其他补充剂，比如东革阿里，它通过降低性激素结合球蛋白来增加游离睾酮水平。东革阿里对男性和女性都有益，推荐的每日剂量在200毫克到600毫克之间。
▶ 英文原文 ⏱
So Fadogea agrestis is a good example of a supplement that is known to have potent effects, but you need to approach it with the appropriate, I would say, respect for the fact that the dosage ranges in which it works have to be kept pretty narrow without causing issues. There are other supplements, in particular, Tonga Ali, which is known to increase free testosterone by reducing sex hormone binding globulin. Tonga Ali can be beneficial both for men and for women in dosages anywhere from 200 milligrams to 600 milligrams per day.
据我所知，东革阿里（Tonga Ali）不需要周期性服用，这意味着你不必定期停用。需要注意的是，东革阿里的效果可能需要更长的时间才能显现，因此，与其过早检测，不如在开始东革阿里疗程后的8到12周进行血液检测。此外，它似乎对性欲有累积效果，这表明它可能对神经通路产生影响，而不是对激素通路产生影响。激素通路的作用可能较慢，但通常是神经通路导致任何身体或心理方面的缓慢变化，并在一段时间后保持稳定。
▶ 英文原文 ⏱
To my knowledge, Tonga Ali does not need to be cycled, meaning you don't have to take periods of time off from it. I should note that the effects of Tonga Ali can take a little bit longer to experience, so perhaps blood work should be done eight to 12 weeks after initiating the Tonga Ali protocol as opposed to earlier. And it does seem to have sort of cumulative effects on libido and that points to the likelihood that it's having some impact on neural pathways as opposed to hormone pathways. Hormone pathways can be slow, but in general, neural pathways are the ones that are going to explain slow rising shifts in any kind of physical or mental aspect that then remain stable over time.
作为关于激素增加和补充的最终说明，我想简要提及一个与女性健康特别相关的事情，那就是月经周期。在月经周期中，不同激素的水平会有差异。卵泡刺激素在所谓的卵泡期非常高，对吧？然后是黄体期。我要表达的是，女性应该充分预期到某些补充剂——不是全部，但某些补充剂——由于它们对不同激素的影响方式，会在月经周期的不同阶段产生不同的效果，甚至可能是相反的效果。
▶ 英文原文 ⏱
As a final note on supplements for hormone augmentation and supplementation, I want to make a brief mention of something specifically related to female health, which is, of course, the menstrual cycle. And across the menstrual cycle, different hormones are present at different levels. Follicle stimulating hormone is very high during the so-called follicular phase, right? And then you have your luteal phase. The point I'd like to make now is that for women, they should fully expect that certain supplements, not all, but certain supplements, because of the way they impact different hormones, would have different effects, maybe even opposite effects, at different phases of the menstrual cycle.
因此，我认为在补充剂方案中严格控制剂量和个别成分是非常重要的。这再次强调了对单一成分和剂量的控制的关键重要性，并在整体健康状况的背景下能够停止摄入个别或多种成分的能力。显然，月经周期是激素发生剧烈变化的时期，因此影响了身体内的整体生物和心理环境。
▶ 英文原文 ⏱
And for that reason, I believe it is especially important to have tight control over dosage and individual ingredients in your supplement regimen. So again, this speaks to the critical importance of single ingredient control, dosage control, and the ability to cease taking individual or multiple ingredients according to the backdrop of your health generally. And obviously, the menstrual cycle is a profound shift in the hormones and thus the entire biological and psychological milieu that exist in the body.
我想谈论的下一类补充剂是与认知增强和专注力相关的补充剂。在讨论用于提升认知能力和专注力的补充剂时，一个重要的类别是刺激类补充剂，其中最常见的是咖啡因，尽管也有其他来源的刺激物。暂时我不打算讨论那些，我们先来谈谈咖啡因。如果你想增加警觉性和专注力，咖啡因是一个有效的方法。它确实有效。
▶ 英文原文 ⏱
The next category of supplementation that I'd like to address is supplements related to cognitive enhancement and focus. Anytime we're having a discussion about supplements for enhancing cognitive ability and focus, a major category of those supplements is going to fall into the stimulant category and that's going to include most often caffeine, although there are other sources of stimulants. I'm not going to touch on those for the moment. Let's just talk about caffeine. If you want to increase alertness and focus, caffeine is a potent way to do that. It works.
另一类能提高警觉性和专注力的兴奋剂是通过其他方式增加肾上腺素的物质，它们会影响或增强所谓的肾上腺素系统。其中包括育亨宾和不同形式的育亨宾，比如α育亨宾。这些物质有多种形式。我建议你去examine.com网站查看育亨宾的不同形式。其中有些形式的育亨宾作为有效的兴奋剂使用。
▶ 英文原文 ⏱
The other category of stimulant that can work in terms of enhancing alertness and focus are going to be things that increase adrenaline in some other way that are going to touch into or augment the so-called adrenergic and adrenaline systems. And there are things like yohimbine and different forms of yohimbine like alpha-yohimbine. There are multiple forms of these things. Now, I would go to examine.com to explore the different forms of yohimbine. There are certain forms of yohimbine that act as stimulants that are effective.
其中一种特殊的成分被称为α-育亨宾，它有时也被叫作劳尔瓦辛，拼写为R-A-U-W-O-L-S-C-I-N-E。再次强调，这就是α-育亨宾，它常被用作刺激剂，同时也用于促进减脂和提高警觉性。需要提醒的是，这是一种非常强效且有些危险的补充剂。有些人服用后会感到非常焦虑，这可能是因为他们倾向于空腹或结合低热量饮食一起服用。
▶ 英文原文 ⏱
One particular form is called alpha-yohimbine. It sometimes goes by the name Raulwalsine and that's spelled R-A-U-W-O-L-S-C-I-N-E. Again, that's alpha-yohimbine and it's used as a stimulant often to also promote fat loss and alertness. I have to say that it's a very potent and somewhat precarious supplement. Some people experience a lot of anxiety on it. That could also be because they tend to take it on either an empty stomach or in combination with subcaloric diets.
这句话的大意是：这种方法有点像在边缘地带游走，对于一些人可能效果不佳，而对另一些人来说，可能确实是一种非常有效的刺激剂。总体而言，基于补充剂的方法来提高认知功能和注意力，咖啡因是一个可以考虑的选择。无论是以咖啡或茶的形式，还是以药片或胶囊的形式，但剂量低于咖啡和茶中的含量，我认为这种方法是比较合理的，可以用来探索如何通过刺激剂来增强认知功能和注意力。
▶ 英文原文 ⏱
It's sort of getting out on the edge of things that for some people can work not so well. For other people, they might actually find it to be a very effective stimulant. In general, in terms of supplement-based approaches to increase cognitive function and focus, caffeine either in coffee or tea form or in tablet or capsule form but at lower dosages than you would find in coffee and tea I think is actually a reasonable way to explore stimulant-based approaches for enhancing cognitive function and focus.
提到这一点，不是因为我认为你可能不知道咖啡因能够增强警觉性和注意力。大多数人都已了解这一点，我也承认这一点，但我提到这个是为了与另一种基于补充剂的方法进行对比。这种方法通过增加某些非兴奋剂的神经传递素路径来提高认知功能和注意力。例如，α-酯酰基磷脂酰胆碱（alpha-GPC）基本上是一种胆碱供体，它作用于与神经调节剂乙酰胆碱相关的路径，可以增强注意力。在300至600毫克的剂量下，人们可以在进行脑力或体力工作时体验到更高的注意力水平。alpha-GPC的半衰期大约是四到六小时，也就是说它的持续时间比较短，尽管你不一定会在睡觉前服用，我也不推荐这样做。它不是一种兴奋剂，而是通过增加乙酰胆碱和特定的乙酰胆碱路径来增强注意力。
▶ 英文原文 ⏱
I mention all that not because I think that you probably already didn't know that caffeine can enhance alertness and focus. Most people already know that and I acknowledge that but rather as a contrast point for the other supplement-based approach for increasing cognitive function and focus which is to increase certain neurotransmitter pathways that are not stimulant-based. So for instance, alpha-GPC which is essentially a choline donor acts in the pathways related to the neuromodulator acetylcholine and can enhance focus so at dosages of anywhere from 300 to 600 milligrams people experience heightened levels of focus for sake of mental work or physical work the half-life of alpha-GPC is about four to six hours so it's relatively short-lasting although you wouldn't necessarily want to take it right before bed I don't recommend that it is not a stimulant it tends to enhance focus by augmenting acetylcholine and acetylcholine pathways specifically.
现在，这确实会略微提高警觉性，因此有些人主观上感觉这是整体刺激的增加，但这与咖啡因类兴奋剂不同。例如，单独服用300至600毫克的α-GPC能使人更加专注，但通常不会让人感到紧张或过度刺激。类似地，单独服用或与其他物质结合服用500至1000毫克的L-酪氨酸（一种多巴胺的氨基酸前体，也是不同的神经调节物质），可以产生类似效果。我个人相信应该将这些物质分开使用，但如果你已经分别尝试过α-GPC和L-酪氨酸，并且发现它们对你有效，那么你可以考虑将它们一起使用。
▶ 英文原文 ⏱
Now it does create a little bit of an increase in alertness so some people actually perceive it subjectively as an increase in overall stimulation but it's different than a caffeine type stimulant so for instance 300 milligrams to 600 milligrams of alpha-GPC taken alone will allow people to be more focused but doesn't tend to make people feel jittery or overstimulated. Similarly, 500 milligrams to a thousand milligrams or somewhere in between of something like L-tyrosine which is amino acid precursor to dopamine a different neuromodulator taken alone or in conjunction with again I believe in separating these things out by product but I suppose you could take alpha-GPC and L-tyrosine together if you had already tried them separately and decided they worked well for you and then you decided to combine them.
人们通常体验到的是，α-甘油磷酯胆碱（alpha-GPC）带来的胆碱能刺激以及L-酪氨酸或单独使用L-酪氨酸、单独使用α-甘油磷酯胆碱带来的多巴胺能刺激，可以提高专注力，但不会产生像咖啡因那样的整体兴奋感。当然，有一些产品和人群会将这三种物质——咖啡因、α-甘油磷酯胆碱和L-酪氨酸——组合在一起。虽然我不评论这种组合的好坏，但我建议大家在研究任何增强认知和专注力的补充剂时，询问其中哪些成分是兴奋剂。
▶ 英文原文 ⏱
What people tend to experience is that the cholinergic stimulation from alpha-GPC and the dopaminergic stimulation from L-tyrosine or simply L-tyrosine alone or alpha-GPC alone leads to increased levels of focus without the kind of overall feelings of stimulant-based alertness that one would experience with caffeine and indeed or I should say of course there are products out there and there are people out there that combine all three of these things together caffeine alpha-GPC and L-tyrosine and while I'm not suggesting that's a good or a bad thing I would suggest that anytime you start to explore the cognitive enhancing effects and the focus enhancing effects of any supplement that you ask which ones are stimulant.
例如，咖啡因和α-育亨宾，哪些更倾向于影响神经调节系统，比如α-GPC和L-酪氨酸，需要在概念上加以区分。因为像α-育亨宾和咖啡因主要提升警觉度，但不一定能使注意力集中，而α-GPC和L-酪氨酸则相对不太提高整体警觉度，而是更多地提高专注度。这也是为什么人们常常将这些成分组合使用的原因。所以我认为，这是一个非常重要但大多数人并不了解的区别。
▶ 英文原文 ⏱
So for instance caffeine and alpha-uhimbine which ones tend to tap more into neuromodulator systems like alpha-GPC and L-tyrosine and to separate those out conceptually because whereas things like alpha-uhimbine and caffeine will mostly serve the role of increasing levels of alertness but not tightening your focus things like alpha-GPC and L-tyrosine tend to serve the role of less elevation and alertness but more tightening of focus and this of course is why people often stack these and take them in combination so I think it's a very important distinction that most people aren't aware of.
所以，我不是在告诉你，以兴奋剂为基础的方法或者以神经调节为基础的方法哪个更好或更差，它们只是不同的。虽然我确实认为，如果你打算探索这两种方法，先分别研究它们是很重要的，然后再考虑将它们结合在一个配方中。再强调一下，最好的方式是研究单独的成分，以便找出最适合你的方法。
▶ 英文原文 ⏱
So I'm not here to tell you that the stimulant-based approach or the neuromodulator-based approach is better or worse they are simply different from one another although I will say that I think it is important to explore them separately if indeed you're going to explore any of them before you would start to combine them in a single formula. Again individual ingredients are going to be the way to go in terms of figuring out what's best for you.
我会在进行一些认知工作或锻炼之前，常规地服用300毫克的α-GPC。我经常会将其与一些咖啡因结合使用，不过不是胶囊或药片形式，而是一杯咖啡或巴拉圭茶。以我为例，L-酪氨酸能非常有效地提升我的专注力，但我往往在之后会感到明显的精力下降，因此我通常会避免使用L-酪氨酸。不过，有些人对它的耐受能力很好，而且非常喜欢它。
▶ 英文原文 ⏱
I will routinely take 300 milligrams of alpha-GPC prior to some cognitive work or prior to a workout. I do often combine that with some caffeine not in capsule or pill form but rather in the form of a cup of coffee or yerba mate and it turns out that for me just by way of example L-tyrosine is something that works very powerfully to elevate my level of focus but that I tend to crash pretty hard afterward and so I tend to err away from L-tyrosine but some people tolerate it really well and actually really like it.
我依赖于苯乙胺来增强多巴胺，这种效果持续时间相对较短。我通过自行摸索组合出这些方法，主要是通过单独尝试每一种成分，然后再将它们组合在一起，在锻炼或需要高强度脑力活动前服用。我建议你以同样的方式探索这些成分，因为这样可以帮助你找到最适合自己的方案，而这只有你自己才能确定。
▶ 英文原文 ⏱
I rely on something else for dopamine augmentation which is phenylethylamine which is a little bit more short lasting again I arrived at these protocols for myself by mixing and matching but mostly by trying individual ingredients alone before combining them into any sort of cocktail before taking them before a workout or before a cognitive work bout and I suggest that you explore them in the same way because that's going to deliver. you to the best possible protocols for you which only you can determine.
我确实认为有一类补充剂可以大大提高抵御抑郁的可能性，甚至可能直接或间接改善情绪。在科学文献中也有证据表明这些补充剂能够改善代谢功能和心血管功能，并提升我们专注工作的能力。我这里指的是所谓的omega-3必需脂肪酸，特别是omega-3形态的必需脂肪酸。
▶ 英文原文 ⏱
I do think there's a category of supplements that can greatly enhance the probability of offsetting depression and maybe even improve mood directly or indirectly there's evidence for what I'm about to tell you within the scientific literature and improve metabolic function cardiovascular function and also enhance our ability to do focused work and here I'm referring to the so-called omega-3 essential fatty acids in particular the omega-3 form of the essential fatty acids.
现在有很多数据显示，摄入一到三克EPA，特别是以鱼油胶囊或液体的形式，可以对大脑和身体健康的各个方面有益，并能增强注意力和认知能力。这里的重点是，如果某个人的预算有限，无法购买我们之前提到的基础补充剂，例如类似于Athletic Greens这样的产品，但他们有足够的预算来购买高质量的Omega-3脂肪酸鱼油，并且每天摄入量足够超过一克EPA的话。
▶ 英文原文 ⏱
There's now a lot of data showing that ingesting one to three grams of EPA in particular in the form of either fish oil capsules or liquid can be beneficial for a number of different aspects of brain and body health and can enhance focus and cognitive ability. The point here is that if somebody has a limited budget to purchase supplements and cannot afford a foundational supplement in the sort that we talked about earlier athletic greens are similar but they do have a budget that would allow them to purchase a high quality omega-3 fatty acid fish oil and to ingest it in quantity sufficient enough to get above that one gram of EPA per day.
这段文字的中文翻译是：
这真的很重要，如果你查看产品标签，经常会看到1500或1600毫克的必需脂肪酸。但关键是要确保你的EPA（即二十碳五烯酸）摄入量每天超过一克。如果有人问我哪一种单一成分的补充剂在提升心理健康、身体健康和表现方面起到最大的作用，那么我会说是高质量的Omega-3脂肪酸，通常以鱼油的形式摄取。当然，你还需要根据自己的预算等因素做出决定。
▶ 英文原文 ⏱
Again this is really important if you look at the product labels you'll often see you know 1500 or 1600 milligrams of essential fatty acids but the key is the EPA to make sure that you're above that one gram per day EPA threshold. But if I were to be asked you know what is the one supplement that is a single ingredient supplement that serves the greatest role in increasing mental health physical health and performance so again this would be single ingredient supplement I would say it's going to be a high quality omega-3 fatty acid typically taken in the form of fish oil again you have to decide based on your budget etc.
我确实想谈一下这个涵盖广泛的补充剂类别，其中包括基于食物或模拟食物的补充剂，例如乳清蛋白、牛奶蛋白、蛋类蛋白或植物蛋白。这是一个值得单独讨论的主题，因为如果你想了解哪种类型的蛋白质及其来源在生物利用度、促进蛋白质合成、运动恢复、肌肉增长等方面最好，这个问题本身就值得用一个完整的节目来探讨。
▶ 英文原文 ⏱
I do want to touch on this vast category of supplementation that includes food-based or food-mimic type supplements so this would be for instance whey proteins or milk proteins or egg proteins or plant proteins that's a discussion that in and of itself deserves an entire episode if you want to understand which types of protein and source of proteins are going to be the most bioavailable the best for protein synthesis for recovery from exercise building muscle etc.
我想向你推荐我和Dr. Lane Norton一起录制的一集中的一个部分。在这个部分中，他谈到了每日所需的蛋白质总量。对于大多数人来说，这个量大约是每磅体重一克。不过，根据活动量等因素会有一些差异。此外，各种蛋白质的来源质量也是极其重要的。这自然涉及到关于蛋白质质量和类型的讨论，比如乳清蛋白补充剂或酪蛋白（基于牛奶的蛋白质补充剂）中的蛋白质。
▶ 英文原文 ⏱
I'd like to refer you to a segment within the episode that I did with Dr. Lane Norton where he talks about total protein needs per day it's about one gram per pound of body weight per day for most people although there's some variation depending on activity etc and the quality of sourcing of those various proteins is extremely important and that of course leads to a discussion about the quality and type of protein that would be present in a supplement like a whey protein supplement or casein which is a milk protein based supplement.
我在与他的对话中对这部分进行了分段和标注时间，你可以在 hubermanlab.com 找到这一集。他提到了一些关于土豆蛋白的有趣数据，认为它可能是一个很好的植物性替代品，适合不想摄入乳清蛋白的人。然而，乳清蛋白在达到或超过蛋白质摄入阈值方面也非常有用，不仅仅是为了肌肉增长，还用于其他目的。
▶ 英文原文 ⏱
That discussion is segmented and time stamped in the episode that I did with him you can find it at hubermanlab.com he actually pointed to some interesting data on potato protein as perhaps being a great plant based substitute for those that don't want to take whey based protein but the fact that whey based proteins can be very useful for getting to and above a protein threshold for all sorts of reasons not just for muscle building although it's great for that but for other purposes as well.
这只是食物类或食物仿制类型补充剂中的一个类别。这类产品的种类非常繁多，庞大得我们无法详细讨论，但我确实想让大家知道这些产品都是存在的。关键要理解的是，这些补充剂虽然可以很好地替代你可能无法摄取的正餐，而且因为可以通过饮用的方式摄取卡路里，非常方便。
▶ 英文原文 ⏱
And that's but one category of food based or food mimic type supplements there's a huge landscape of this far too much for us to get into in any kind of reasonable detail but I do want to acknowledge that those all exist the key thing to understand is that while they can serve a great role in providing replacement for meals that you perhaps couldn't have consumed otherwise and while they often are very convenient because you can drink as opposed to eat your calories.
我认为大多数人会同意，从天然食物中获取一部分营养是非常有益的，原因有很多。尤其是，天然食物中含有的纤维有助于让我们有饱腹感。此外，天然食物中含有大量维生素、矿物质以及其他营养成分，比如动物蛋白中的必需脂肪酸，这些都是大多数甚至是全部仿制食物的粉末和食品替代品所缺乏的。
▶ 英文原文 ⏱
I think that most people would agree that getting some significant fraction of your nutrition from whole foods is going to be useful for a variety of reasons in particular the fiber that comes along with it the bulk of the food that tends to make us feel sated and of course the fact that a lot of vitamins and minerals and other things that are contained within foods as well as essential fatty acids in foods like animal based proteins are not going to be present in most if not all of those kind of food mimic type powders and replacements for food.
在今天的播客中，我们多次讨论了几个主题，我想再次强调，因为它们对制定合理的补充剂方案至关重要。其中最重要的一点是，除非我们在谈论基础营养支持，也就是包括维生素、矿物质、消化酶、益生菌、益生元和适应原的覆盖，否则我们应该专注于单一成分的配方。包含我刚才列出的所有这些成分的基础补充剂是可以的。我认为，通过单一成分配方来获取每一种所需的成分并不实际或合理。
▶ 英文原文 ⏱
There are a couple of themes that we've talked about a few times during today's podcast that I'd like to reiterate now because they are so crucial to developing a rational supplementation protocol the most important of which is unless we're talking about foundational nutritional support that is coverage of vitamins minerals digestive enzymes probiotics prebiotics and adaptogens we should really be focusing on single ingredient formulations. Foundational supplements that include all those things I just listed off all combined in one supplement are fine. I simply don't see any other practical or reasonable way to get each and every one of those things through single ingredient formulations.
然而，当你想开始考虑并实际探讨诸如补充剂对睡眠、激素健康或认知功能的影响时，单一成分配方会给你最大的力量和控制力。它们可以帮助你找到最低的有效剂量，排除对你无效或可能有害的东西。
▶ 英文原文 ⏱
However, when you want to start thinking about and actually practically exploring things like supplementation for sleep or hormone health or cognitive function the single ingredient formulations are going to give you the most power and control. They're going to make sure that you can find the minimal effective doses that you can rule out things that are not effective for you or that may be detrimental for you in whatever fashion.
这不仅仅是关于成本效益；还涉及到找到一些小型的组合或者套装，这些补充剂是你可以轻松管理和使用的，你不依赖它们，但你确实感到它们可以增强对你很重要的各个健康方面。这其实就是今天这期节目真正要谈的内容，尽管我们也会介绍一些特定补充剂在身心健康和表现不同领域中的功能。
▶ 英文原文 ⏱
And it's not just about cost effectiveness; it's also about arriving at small kits or cocktails of supplements that you can really manage and work with that you're not dependent on but that you really feel can augment the various aspects of your health that are important to you. So that's really what today's episode is about, even though we had coverage of specific supplements and their functions in these different domains of mental and physical health and performance.
今天的节目旨在为你提供资源和思维框架，帮助你理解如何处理补充剂的使用，如何应对使用补充剂过程中的瓶颈和难点，如何在不花费过多金钱的情况下最大化地利用你的补充剂计划。如果你没有足够的资金来广泛尝试补充剂，节目还将指导你如何快速聚焦于最有效的补充剂，并从中获得尽可能多的好处。
▶ 英文原文 ⏱
Today's episode was really geared toward giving you resources and a framework to think about how to approach supplementation how to navigate sticking points and pain points in supplementation how to get the most out of your supplementation regimen without spending an excessive amount of money. If you don't have finances to allow for a lot of exploration of supplements, how to narrow in on the most effective supplements the most quickly and derive all the benefits that you can from them.
最后一点，虽然与我们今天讨论的一些主题有重复，但我觉得我之前没有明确说明的是，尽管“补充剂”这个词听起来像是只是为了弥补营养或其他生活中的不足而额外添加的东西，但事实上，其中许多实际上是非常有效的化合物。这些是强效的非处方分子，确实能够显著改善你的思维清晰度、睡眠质量以及激素功能支持。
▶ 英文原文 ⏱
As a final point that is redundant with a few of the themes we talked about today but that I don't think I ever really explicitly stated is that while the word supplement makes it sound like these compounds are something just to add on top of or compensate for deficiencies in nutrition or other areas of your life many of them are actually quite potent compounds. These are potent non-prescription molecules that really can move the needle in terms of your ability to think more clearly sleep better support your hormone function.
但是，与往常一样，它们只是一个生态系统中的一个元素，生态系统还包括其他因素，例如你的行为习惯。而行为习惯中包括该做和不该做的事，比如你的饮食习惯，甚至可能包括你正在服用或希望减少服用或完全停止服用的处方药。如果你打算这样做，必须与医生讨论。
▶ 英文原文 ⏱
But as always they are just one element within an ecosystem of other factors such as your behaviors which includes do's and don'ts such as your nutrition maybe even such as prescription drugs that you also might happen to be taking or hoping to be taking less of or removing completely. Again that has to be done in discussion with physicians if you're going to do it at all.
这里的重点是，我们所说的补充剂其实是一个更大系统中的重要部分，这个系统旨在为每个人量身定制工具，以提升我们的心理和身体健康以及表现。因此，再次感谢您加入我们今天关于补充剂的讨论，更重要的是讨论如何为自己制定一个合理而有效的补充剂方案。最后但同样重要的是，感谢您对科学的兴趣。
▶ 英文原文 ⏱
But the real point here is that what we call supplements are actually a powerful gear within a larger system aimed at each and every one of us customizing tools for our mental physical health and performance. So thank you once again for joining me for today's discussion all about supplementation and more importantly how to develop a rational and especially effective supplementation protocol for you. And last but certainly not least thank you for your interest in science.