{"id":489,"date":"2025-07-12T21:24:49","date_gmt":"2025-07-12T13:24:49","guid":{"rendered":"http:\/\/101.43.65.133:8899\/?p=489"},"modified":"2025-07-22T16:32:38","modified_gmt":"2025-07-22T08:32:38","slug":"%e5%81%a5%e5%ba%b7%e5%ad%a6%e4%b9%a0%e5%88%b0150%e5%b2%81-%e4%ba%ba%e4%bd%93%e7%b3%bb%e7%bb%9f%e8%b0%83%e4%bc%98%e4%b8%8d%e5%ae%8c%e5%85%a8%e6%8c%87%e5%8d%97","status":"publish","type":"post","link":"http:\/\/101.43.65.133:8899\/?p=489","title":{"rendered":"\u5065\u5eb7\u5b66\u4e60\u5230150\u5c81 &#8211; \u4eba\u4f53\u7cfb\u7edf\u8c03\u4f18\u4e0d\u5b8c\u5168\u6307\u5357"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div><h2>\u524d\u8a00<\/h2>\n<p><a href=\"https:\/\/github.com\/zijie0\/HumanSystemOptimization?tab=readme-ov-file\">https:\/\/github.com\/zijie0\/HumanSystemOptimization?tab=readme-ov-file<\/a><\/p>\n<p>\u8865\u5145\u4e00\u7bc7 24 \u5e74\u521d\u7684\u6587\u7ae0\uff0c\u5206\u4eab\u6700\u8fd1\u4e00\u5e74\u7684\u4e00\u4e9b\u4e2a\u4eba\u5b9e\u8df5\uff1a<a 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\/>\n\u508d\u665a\u89c2\u5bdf\u843d\u65e5\uff0c\u5bf9\u4e8e\u540e\u7eed\u5165\u7761\u4e5f\u6709\u5e2e\u52a9\uff0c\u751a\u81f3\u80fd\u51cf\u8f7b\u665a\u4e0a\u6444\u5165\u5149\u7167\u7684\u8d1f\u9762\u5f71\u54cd\uff0c\u6709\u70b9\u795e\u5947\u3002<\/li>\n<li>\u4eba\u4e00\u5929\u4e2d\u7684\u7cbe\u795e\u72b6\u6001\u4e00\u822c\u4f1a\u5728\u4e2d\u95f4\u6709\u4e2a\u77ed\u6682\u7684\u4f4e\u8c37\uff0c\u6240\u4ee5\u5348\u7761\u5bf9\u4e8e\u6709\u4e9b\u4eba\u53ef\u80fd\u662f\u6709\u5e2e\u52a9\u7684\u3002\u4e5f\u53ef\u4ee5\u7528\u4e00\u4e9b\u5176\u5b83\u7684\u975e\u7761\u7720\u6df1\u5ea6\u4f11\u606f\u7684\u65b9\u5f0f\u6765\u66ff\u4ee3\uff0c\u5982 Yoga Nidra\uff0c\u51a5\u60f3\uff0c\u81ea\u6211\u50ac\u7720\uff08\u53ef\u4ee5\u5229\u7528\u4e00\u4e9b App\uff0c\u5982 Reveri\uff09\u7b49\u3002<\/li>\n<li>\u4f53\u6e29\u5bf9\u751f\u7269\u949f\u5468\u671f\u7684\u5f71\u54cd\uff1a<\/li>\n<li>\u65e9\u4e0a\u6d17\u51b7\u6c34\u6fa1\uff0c\u4f1a\u8ba9\u4eba\u5feb\u901f\u5347\u6e29\uff0c\u4ece\u800c\u628a\u7761\u7720\u5468\u671f\u5f80\u524d\u79fb\uff08\u65e9\u8d77\uff09\u3002<br \/>\n\u665a\u4e0a\u953b\u70bc\u8eab\u4f53\uff0c\u4f1a\u8ba9\u4eba\u4fdd\u6301\u9ad8\u4f53\u6e29\uff0c\u4ece\u800c\u5ef6\u540e\u5468\u671f\uff08\u665a\u7761\uff09\u3002<br \/>\n\u53ef\u4ee5\u9009\u8d2d\u4e00\u4e9b\u81ea\u52a8\u63a7\u5236\u4f53\u6e29\u7684\u667a\u80fd\u5e8a\u57ab\u6765\u63d0\u5347\u7761\u7720\u8d28\u91cf\u3002<\/li>\n<li><\/li>\n<li>\u4e00\u822c\u5efa\u8bae\u7684\u953b\u70bc\u65f6\u95f4\uff1a\u9192\u6765\u540e 30 \u5206\u949f\uff0c3 \u5c0f\u65f6\u548c 11 \u5c0f\u65f6\u8fd9\u4e09\u4e2a\u65f6\u95f4\u70b9\u3002\u4e0d\u8fc7\u603b\u4f53\u6765\u770b\u597d\u50cf\u5f71\u54cd\u5ea6\u6bd4\u8f83\u5c0f\u3002<br \/>\n\u996e\u98df\u548c\u836f\u7269\u56e0\u7d20\uff1a<br \/>\n\u5496\u5561\u56e0\u4f1a\u5360\u636e\u817a\u82f7\uff08adenosine\uff09\u7684\u53d7\u4f53\uff0c\u963b\u65ad\u5165\u7761\u7684\u4fe1\u53f7\u3002\u6709\u4e0d\u5c11\u6587\u7ae0\u90fd\u63d0\u5230\u4e2d\u5348\u4e4b\u540e\u5c3d\u91cf\u4e0d\u8981\u559d\u5496\u5561\uff0c\u4f46 Huberman \u8868\u793a\u6ca1\u6709\u79d1\u5b66\u5b9e\u9a8c\u8868\u660e\u5496\u5561\u56e0\u5bf9\u6240\u6709\u4eba\u7684\u6548\u679c\u662f\u4e00\u6837\u7684\uff0c\u5f97\u6839\u636e\u81ea\u5df1\u7684\u6d4b\u8bd5\u60c5\u51b5\u6765\u3002\u6bd4\u5982\u4ed6\u81ea\u5df1\u5728\u4e0b\u5348 5 \u70b9\u559d\u5496\u5561\u4e5f\u80fd\u6b63\u5e38\u5165\u7761\u3002<br \/>\n\u9541\uff0c\u5bf9\u5165\u7761\u6709\u5e2e\u52a9\u3002<br \/>\n\u82b9\u9ec4\u7d20\u4e5f\u80fd\u5e2e\u52a9\u5165\u7761\uff0c\u4f46\u8981\u6ce8\u610f\u5bf9\u96cc\u6027\u6fc0\u7d20\u7684\u5f71\u54cd\u3002<br \/>\n\u5efa\u8bae\u4e0d\u8981\u6444\u5165\u592a\u591a\u725b\u78fa\u9178\u3002<br \/>\n\u4e0d\u5efa\u8bae\u901a\u8fc7\u6444\u5165\u892a\u9ed1\u7d20\u6765\u5e2e\u52a9\u5165\u7761\uff0c\u892a\u9ed1\u7d20\u836f\u7269\u672c\u8eab\u7684\u89c4\u683c\u628a\u63a7\u4e0d\u4e25\u683c\uff0c\u4e14\u892a\u9ed1\u7d20\u5bb9\u6613\u5f15\u8d77\u6291\u90c1\u60c5\u7eea\u3002<br \/>\n\u4e2d\u5348\u53ef\u4ee5\u5403\u4f4e\u5361\u8def\u91cc\u4ee5\u53ca\u542b\u916a\u6c28\u9178\u7684\u98df\u7269\uff0c\u5982\u575a\u679c\uff0c\u5927\u8c46\uff0c\u90e8\u5206\u852c\u83dc\u7b49\uff0c\u63d0\u5347\u591a\u5df4\u80fa\uff0c\u80be\u4e0a\u817a\u7d20\uff0c\u4fdd\u6301\u6e05\u9192\u3002<br \/>\n\u665a\u4e0a\u5219\u53ef\u4ee5\u5403\u70b9\u6dc0\u7c89\uff0c\u767d\u8089\u7b49\u5bcc\u542b\u8272\u6c28\u9178\u7684\u98df\u7269\uff0c\u8fdb\u800c\u8f6c\u5316\u4e3a\u8840\u6e05\u7d20\uff0c\u4f1a\u8ba9\u4eba\u66f4\u52a0\u5e73\u9759\uff0c\u5bb9\u6613\u5165\u7761\u3002<br \/>\n\u5bf9\u4e8e\u7edd\u5927\u591a\u6570\u4eba\uff0c6-8 \u5c0f\u65f6\u7684\u7761\u7720\u65f6\u957f\u662f\u6bd4\u8f83\u5065\u5eb7\u7684\u3002<br \/>\n\u5bf9\u4e8e\u5404\u7c7b\u836f\u7269\u7684\u68c0\u7d22\u53ef\u4ee5\u53c2\u8003\uff1aexamine.com\u3002<br \/>\n\u996e\u98df<br \/>\n\u5728\u524d\u9762 Lex \u7684\u5206\u4eab\u4e2d\uff0c\u63d0\u5230\u4e86\u4ed6\u91c7\u53d6\u4e86\u751f\u916e\u996e\u98df\u4ee5\u53ca fasting\uff08\u7981\u98df\uff09\u7684\u4e60\u60ef\uff0c\u8fd9\u5f15\u8d77\u4e86\u6211\u5bf9\u4e8e\u996e\u98df\u4e60\u60ef\u7684\u6ce8\u610f\u3002Huberman \u6559\u6388\u6b63\u597d\u4e5f\u6709\u51e0\u4e2a podcast \u4ecb\u7ecd\u4e86 fasting\uff0c\u80a0\u9053\u5065\u5eb7\u7b49\u8bdd\u9898\uff0c\u5f88\u6709\u610f\u601d\u3002<\/li>\n<\/ul>\n<p>Fasting \u7684\u80cc\u666f<br \/>\n\u6211\u4eec\u53ef\u4ee5\u628a\u8eab\u4f53\u8ddf\u8fdb\u98df\u76f8\u5173\u7684\u5316\u5b66\u72b6\u6001\u5206\u6210 2 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brown fat \u50a8\u5907\uff08\u5bf9\u5065\u5eb7\u6709\u76ca\uff09\uff0c\u9632\u6b62\u975e\u9152\u7cbe\u6027\u8102\u80aa\u809d\uff0c\u8840\u7cd6\u63a7\u5236\uff0c\u80a0\u9053\u5065\u5eb7\u7b49\u7b49\u3002\u5982\u679c\u517b\u6210\u95f4\u6b47\u6027\u7981\u98df\u7684\u4e60\u60ef 60 \u5929\u4ee5\u4e0a\uff0c\u8fd8\u4f1a\u8ba9\u6211\u4eec\u7684\u8eab\u4f53\u503e\u5411\u4e8e\u4ee3\u8c22\u8102\u80aa\u6765\u4f9b\u80fd\uff0c\u63a7\u5236\u4f53\u91cd\u3002<\/p>\n<p>\u56e0\u6b64\uff0cHuberman \u6559\u6388\u6307\u51fa\uff0c\u4f55\u65f6\u8fdb\u98df\uff0c\u4e0e\u5403\u4ec0\u4e48\u4e1c\u897f\uff0c\u5176\u5b9e\u662f\u540c\u7b49\u91cd\u8981\u7684\u3002\u8fd9\u4e2a\u7814\u7a76\u4e5f\u8ba9\u5f88\u591a\u5b66\u672f\u754c\u7684\u7814\u7a76\u4eba\u5458\u81ea\u5df1\u4e5f\u90fd\u517b\u6210\u4e86 fasting \u7684\u4e60\u60ef\uff0c\u5305\u62ec Huberman \u81ea\u5df1\u3002<\/p>\n<p>Fasting \u7684\u5b9e\u8df5<br 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\/>\n\u53d1\u9175\u7c7b\u98df\u7269\uff1a\u9178\u5976\uff0c\u725b\u5976\u9152\uff08kefir\uff09\uff0c\u5eb7\u666e\u8336\uff0c\u9178\u83dc\uff0c\u6ce1\u83dc\uff0c\u7eb3\u8c46\u7b49\u3002\u6ce8\u610f\u9700\u8981\u662f\u81ea\u7136\u53d1\u9175\uff0c\u4e00\u822c\u662f\u51b7\u85cf\u4e14\u975e\u7f50\u88c5\u7684\u98df\u54c1\u3002\u800c\u4e14\u50cf\u9178\u5976\u8fd9\u7c7b\u8981\u683c\u5916\u6ce8\u610f\u4e0d\u8981\u52a0\u7cd6\u7b49\u6dfb\u52a0\u5242\u3002<br \/>\n\u5b9e\u9a8c\u7684\u7ed3\u679c\u4e5f\u9887\u4ee4\u4eba\u610f\u5916\uff1a<\/p>\n<p>\u6444\u5165\u53d1\u9175\u7c7b\u98df\u54c1\u7684\u7ec4\uff0c\u663e\u8457\u63d0\u5347\u4e86\u80a0\u9053\u83cc\u7fa4\u7684\u591a\u6837\u6027\u3002\u88ab\u8bd5\u8005\u51e0\u5341\u4e2a\u514d\u75ab\u6807\u5fd7\u7269\u7684\u663e\u8457\u964d\u4f4e\uff0c\u5bf9\u5404\u7c7b\u708e\u75c7\u90fd\u6709\u66f4\u597d\u7684\u6291\u5236\u4f5c\u7528\u3002\u6ca1\u60f3\u5230\u5427\uff0c\u80a0\u9053\u83cc\u7fa4\u8fd8\u80fd\u8c03\u8282\u708e\u75c7\u3002<br \/>\n\u80a0\u9053\u83cc\u7fa4\u672c\u6765\u7684\u591a\u6837\u5316\u7a0b\u5ea6\u6bd4\u8f83\u9ad8\u7684\u4eba\uff0c\u6444\u5165\u9ad8\u7ea4\u7ef4\u98df\u7269\u662f\u6709\u5e2e\u52a9\u7684\u3002\u5982\u679c\u4e0d\u662f\uff0c\u5219\u6444\u5165\u9ad8\u7ea4\u7ef4\u98df\u7269\u7684\u5e2e\u52a9\u4e0d\u5927\u3002\u5728\u5de5\u4e1a\u5316\u8fdb\u7a0b\u4e2d\uff0c\u4eba\u7c7b\u7684\u8fdb\u98df\u4e60\u60ef\u5df2\u7ecf\u6709\u5f88\u591a\u4ee3\u90fd\u8f6c\u53d8\u4e3a\u4e86\u6444\u5165\u5927\u91cf\u8089\u7c7b\uff0c\u52a0\u5de5\u98df\u54c1\u7b49\uff0c\u80a0\u9053\u83cc\u7fa4\u7684\u751f\u6001\u65e0\u6cd5\u4ec5\u901a\u8fc7\u63d0\u9ad8\u7ea4\u7ef4\u98df\u7269\u7684\u91cf\u6765\u6539\u53d8\u5176\u65cf\u7fa4\u7ed3\u6784\u3002<br \/>\n\u6b64\u5916\u5728\u8bbf\u8c08\u4e2d\uff0c\u4e24\u4f4d\u8fd8\u8ba8\u8bba\u4e86\u5177\u4f53\u98df\u8c31\u63a8\u8350\u7684\u95ee\u9898\uff0c\u5f15\u7528\u4e86 Christopher Gardner \u5173\u4e8e\u751f\u916e\u996e\u98df\u4e0e\u5730\u4e2d\u6d77\u996e\u98df\u6bd4\u8f83\u7684\u7814\u7a76\u3002\u8fd9\u91cc\u603b\u7ed3\u4e00\u4e0b\u5b9e\u8df5\u5efa\u8bae\uff1a<\/p>\n<p>\u5982\u679c\u8981\u6539\u5584\u80a0\u9053\u83cc\u7fa4\u751f\u6001\uff0c\u6700\u597d\u7684\u65b9\u5f0f\u662f\u4e00\u5929\u4e24\u6b21\u6444\u5165\u5929\u7136\u53d1\u9175\u7c7b\u98df\u54c1\u3002<br \/>\n\u9ad8\u7ea4\u7ef4\u98df\u7269\u5bf9\u4e8e\u80a0\u9053\u83cc\u7fa4\u751f\u6001\u7684\u7ef4\u62a4\u662f\u6709\u76ca\u7684\uff0c\u5efa\u8bae\u65e5\u5e38\u996e\u98df\u4ee5\u690d\u7269\u7c7b\u98df\u7269\u4e3a\u4e3b\uff0c\u5c3d\u91cf\u907f\u514d\u6df1\u5ea6\u52a0\u5de5\u98df\u54c1\u7684\u6444\u5165\uff0c\u63a7\u5236\u7cd6\u7684\u6444\u5165\u3002Sonnenburg \u6559\u6388\u8fd8\u8bb2\u4e86\u4e2a\u6545\u4e8b\uff0c\u8bf4\u5fae\u751f\u7269\u5b66\u5bb6\u53c2\u52a0\u7684\u4f1a\u8bae\uff0c\u4e00\u822c\u9910\u5385\u7684\u6c99\u62c9\u5427\u603b\u662f\u4f1a\u4f9b\u4e0d\u5e94\u6c42 \ud83d\ude42 \u524d\u9762\u63d0\u5230\u7684 Rich Roll \u5927\u4f6c\u4e5f\u662f\u4e2a\u7d20\u98df\u8005\u3002<br \/>\n\u76ca\u751f\u83cc\u7684\u6548\u679c\u6ca1\u6709\u5e7f\u6cdb\u7814\u7a76\u652f\u6301\uff0c\u4e14\u8fd9\u7c7b\u4ea7\u54c1\u7684\u76d1\u7ba1\u5f88\u6709\u9650\u3002\u76ca\u751f\u5143\u7684\u6548\u679c\u4e5f\u662f\u597d\u574f\u53c2\u534a\uff0c\u7f3a\u4e4f\u591a\u6837\u6027\uff0c\u6eb6\u89e3\u901f\u5ea6\u592a\u5feb\u7b49\u95ee\u9898\u90fd\u4f7f\u603b\u4f53\u6548\u679c\u5b58\u7591\u3002<br \/>\n\u5730\u4e2d\u6d77\u996e\u98df\u76f8\u6bd4\u751f\u916e\u996e\u98df\u6765\u8bf4\u5bf9\u5065\u5eb7\u7684\u5f71\u54cd\u6548\u679c\u63a5\u8fd1\uff0c\u4f46\u66f4\u5bb9\u6613\u575a\u6301\u9075\u5faa\u3002\u53e6\u5916\u751f\u916e\u996e\u98df\u5982\u679c\u957f\u671f\u5b9e\u8df5\u53ef\u80fd\u6709\u4e00\u5b9a\u7684\u98ce\u9669\u3002\u6240\u4ee5\u603b\u4f53\u66f4\u63a8\u8350\u5730\u4e2d\u6d77\u996e\u98df\u7ed3\u6784\u3002<br \/>\n\u53e6\u5916\u503c\u5f97\u53c2\u8003\u7684\u662f\u6211\u4eec\u4e5f\u6709\u5b98\u65b9\u7684 \u4e2d\u56fd\u5c45\u6c11\u81b3\u98df\u6307\u5357\uff0c\u6216\u8bb8\u66f4\u9002\u5408\u4e1c\u65b9\u4eba\u7684\u996e\u98df\u4e60\u60ef\u3002<\/p>\n<p>\u5fc3\u6001\u4e0e\u52a8\u529b<br \/>\n\u8fd9\u4e00\u90e8\u5206\u4e3b\u8981\u4ecb\u7ecd\u7684\u662f\u4eba\u4f53\u7684\u591a\u5df4\u80fa\u7cfb\u7edf\u539f\u7406\uff0c\u4ee5\u53ca\u5982\u4f55\u5229\u7528\u5b83\u6765\u5f62\u6210\u5065\u5eb7\uff0c\u81ea\u5f8b\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u8fd9\u4e00\u96c6\u662f Huberman \u5f00\u64ad\u4ee5\u6765\u64ad\u653e\u91cf\u6700\u9ad8\u7684\u4e00\u96c6\uff0c\u5bf9\u4e8e\u5f3a\u5065\u6211\u4eec\u7684\u5fc3\u667a\u6709\u7740\u975e\u5e38\u597d\u7684\u6307\u5bfc\u4f5c\u7528\u3002<\/p>\n<p>\u539f\u7406<br \/>\n\u591a\u5df4\u80fa\u662f\u4e00\u79cd\u975e\u5e38\u91cd\u8981\u7684\u5316\u5b66\u7269\u8d28\uff0c\u4e3b\u8981\u4f5c\u7528\u4e8e\u4e24\u4e2a\u795e\u7ecf\u56de\u8def\uff1a\u4e00\u4e2a\u5f71\u54cd\u8eab\u4f53\u7684\u8fd0\u52a8\uff0c\u4f8b\u5982\u5e15\u91d1\u68ee\u75c5\u4e0e\u591a\u5df4\u80fa\u7684\u5206\u6ccc\u4e0d\u8db3\u6709\u5173\uff1b\u53e6\u4e00\u4e2a\u5219\u5f71\u54cd\u6211\u4eec\u7684\u52a8\u673a\uff0c\u6b32\u671b\u4e0e\u5feb\u4e50\uff0c\u8fd9\u51e0\u4e4e\u4e0e\u6211\u4eec\u4ece\u4e8b\u7684\u5404\u79cd\u6d3b\u52a8\u6709\u5173\uff0c\u65e0\u8bba\u662f\u5de5\u4f5c\uff0c\u5b66\u4e60\u8fd8\u662f\u793e\u4ea4\uff0c\u4f11\u95f2\u5a31\u4e50\u3002\u8fd9\u91cc\u6211\u4eec\u4f1a\u4e3b\u8981\u8ba8\u8bba\u591a\u5df4\u80fa\u7684\u540e\u8005\u5f71\u54cd\u80fd\u529b\u3002\u6211\u4eec\u4e3a\u4ec0\u4e48\u4f1a\u201c\u653e\u5f03\u201d\uff0c\u5b9e\u9645\u4e0a\u662f\u7531\u4e8e\u5728\u4e0d\u5b89\uff0c\u538b\u529b\uff0c\u6cae\u4e27\u7b49\u60c5\u7eea\u4f5c\u7528\u4e0b\uff0c\u8eab\u4f53\u5185\u7684\u53bb\u7532\u80be\u4e0a\u817a\u7d20\u6c34\u5e73\u4e0d\u65ad\u63d0\u5347\uff0c\u5f53\u8d85\u8fc7\u4e00\u5b9a\u9608\u503c\u65f6\uff0c\u795e\u7ecf\u7cfb\u7edf\u4e2d\u7684\u8ba4\u77e5\u63a7\u5236\u5c31\u4f1a\u5173\u95ed\uff0c\u6211\u4eec\u5c31\u653e\u5f03\u4e86\u3002\u591a\u5df4\u80fa\u80fd\u591f\u6291\u5236\u53bb\u7532\u80be\u4e0a\u817a\u7d20\u4f5c\u7528\uff0c\u4ece\u800c\u6301\u7eed\u201c\u6fc0\u52b1\u201d\u6211\u4eec\u524d\u884c\u3002<\/p>\n<p>\u795e\u7ecf\u7cfb\u7edf\u4e2d\u591a\u5df4\u80fa\u542b\u91cf\u6c34\u5e73\u7684\u9ad8\u4f4e\u4f1a\u5f71\u54cd\u6211\u4eec\u7684\u60c5\u7eea\uff0c\u5f53\u591a\u5df4\u80fa\u6c34\u5e73\u4f4e\u65f6\uff0c\u6211\u4eec\u4f1a\u611f\u5230\u60c5\u7eea\u4f4e\u843d\uff0c\u6ca1\u6709\u52a8\u529b\uff0c\u800c\u591a\u5df4\u80fa\u6c34\u5e73\u9ad8\u65f6\uff0c\u6211\u4eec\u4f1a\u611f\u5230\u5174\u594b\u548c\u5feb\u4e50\u3002\u5728\u901a\u5e38\u60c5\u51b5\u4e0b\uff0c\u6211\u4eec\u7684\u8eab\u4f53\u5904\u4e8e\u591a\u5df4\u80fa baseline \u7684\u72b6\u6001\uff0c\u5f53\u6211\u4eec\u8fbe\u6210\u4e00\u4e9b\u4ee4\u4eba\u5174\u594b\u7684\u76ee\u6807\uff08\u6bd4\u5982\u73a9\u6e38\u620f\u80dc\u5229\uff0c\u8003\u8bd5\u62ff\u9ad8\u5206\uff09\u540e\uff0c\u591a\u5df4\u80fa\u7684\u6c34\u5e73\u4f1a\u8fbe\u5230\u4e00\u4e2a\u9ad8\u5cf0\uff0c\u6b64\u65f6\u6211\u4eec\u5c31\u4f1a\u83b7\u5f97\u5de8\u5927\u7684\u6109\u60a6\u611f\u3002\u5728\u9ad8\u5cf0\u4e4b\u540e\uff0c\u591a\u5df4\u80fa\u6c34\u5e73\u4f1a\u56de\u843d\u5230\u6bd4 baseline \u66f4\u4f4e\u7684\u4e00\u4e2a\u6c34\u5e73\uff0c\u4e14\u8fd9\u4e2a\u72b6\u6001\u4f1a\u6301\u7eed\u4e00\u6bb5\u65f6\u95f4\u3002<\/p>\n<p>\u8fd9\u91cc\u6709\u4e24\u4e2a\u975e\u5e38\u91cd\u8981\u7684\u539f\u7406\uff1a<\/p>\n<p>\u591a\u5df4\u80fa\u7edd\u5bf9\u503c\u542b\u91cf\u7684\u9ad8\u4f4e\u53ea\u662f\u4e00\u65b9\u9762\uff0c\u66f4\u91cd\u8981\u7684\u662f\u5176\u201c\u76f8\u5bf9\u53d8\u5316\u91cf\u201d\u7684\u591a\u5c11\u3002\u6bd4\u5982\u5728\u5237\u6296\u97f3\u65f6\u770b\u5230\u4e86\u4e00\u4e2a\u5f88\u6709\u8da3\u7684\u89c6\u9891\uff0c\u591a\u5df4\u80fa\u6c34\u5e73\u5347\u9ad8\uff0c\u4f60\u4f1a\u611f\u5230\u5feb\u4e50\uff0c\u5237\u5230\u4e0b\u4e00\u4e2a\u89c6\u9891\u65f6\uff0c\u4f60\u611f\u5230\u7684\u5feb\u4e50\u7a0b\u5ea6\u597d\u50cf\u4e0d\u4f1a\u90a3\u4e48\u5f3a\u70c8\u4e86\uff0c\u56e0\u4e3a\u591a\u5df4\u80fa\u5df2\u7ecf\u5728\u4e00\u4e2a\u6bd4\u8f83\u9ad8\u7684\u6c34\u5e73\uff0c\u96be\u4ee5\u5f62\u6210\u66f4\u5927\u7684\u53d8\u5316\u91cf\u3002\u800c\u540c\u6837\u7684\u89c6\u9891\uff0c\u5982\u679c\u4f60\u662f\u51e0\u5929\u4e4b\u540e\u770b\u5230\uff0c\u6216\u8bb8\u4f60\u4f1a\u89c9\u5f97\u6709\u610f\u601d\u7684\u591a\u3002\u6240\u4ee5\u5f53\u4f60\u6301\u7eed\u505a\u4e00\u4ef6\u559c\u6b22\u7684\u4e8b\u60c5\u65f6\uff0c\u4f60\u611f\u53d7\u5230\u5feb\u4e50\u7684\u9608\u503c\u4e5f\u4f1a\u4e0d\u65ad\u63d0\u9ad8\u3002<br \/>\n\u591a\u5df4\u80fa\u7684\u603b\u4f53\u201c\u50a8\u5907\u201d\u662f\u6709\u9650\u7684\uff01\u4e5f\u5c31\u662f\u8bf4\u65e0\u8bba\u4f60\u662f\u901a\u8fc7\u5b66\u4e60\uff0c\u5de5\u4f5c\uff0c\u5a31\u4e50\uff0c\u793e\u4ea4\uff0c\u8fd0\u52a8\u7b49\u4e0d\u540c\u65b9\u5f0f\u6765\u83b7\u5f97\u5feb\u4e50\uff0c\u6240\u6d88\u8017\u7684\u201c\u5feb\u4e50\u8d27\u5e01\u201d\u90fd\u662f\u540c\u4e00\u79cd\uff1a\u591a\u5df4\u80fa\u3002\u4e3e\u51e0\u4e2a\u4f8b\u5b50\u6765\u770b\u4e0b\u8fd9\u4e2a\u539f\u7406\u5e26\u6765\u7684\u5f71\u54cd\uff1a<br \/>\n\u5f88\u591a\u81ea\u5f8b\u7684\u4eba\u90fd\u4f1a\u8bf4\u81ea\u5df1\u662f work hard\uff0cplay hard \u7684\u751f\u6d3b\u65b9\u5f0f\uff0c\u6bd4\u5982\u5de5\u4f5c\u65e5\u901a\u8fc7\u9ad8\u5f3a\u5ea6\u7684\u5de5\u4f5c\u6765\u83b7\u5f97\u6210\u5c31\u548c\u6ee1\u8db3\u611f\uff0c\u4f11\u606f\u65e5\u8fdb\u884c\u5404\u79cd\u4f11\u95f2\u5a31\u4e50\uff0c\u8fd0\u52a8\uff0c\u793e\u4ea4\u7b49\u65b9\u5f0f\u6765\u83b7\u5f97\u5feb\u4e50\uff0c\u5176\u5b9e\u80cc\u540e\u90fd\u662f\u5728\u91ca\u653e\u591a\u5df4\u80fa\u6765\u83b7\u53d6\u5feb\u4e50\u3002\u957f\u671f\u6301\u7eed\uff0c\u6211\u4eec\u8eab\u4f53\u7684\u591a\u5df4\u80fa baseline \u4f1a\u9010\u6e10\u4e0b\u964d\uff0c\u51fa\u73b0\u4e00\u79cd\u8017\u5c3d\uff08burn out\uff09\u7684\u5fc3\u7406\u611f\u89c9\uff0c\u5bf9\u5f88\u591a\u4e8b\u7269\u65e0\u6cd5\u4fdd\u6301\u4e4b\u524d\u7684\u5174\u8da3\u4e0e\u7cbe\u529b\u3002<br \/>\n\u5f88\u591a\u4eba\u4f1a\u5bf9\u73a9\u7535\u5b50\u6e38\u620f\u7740\u8ff7\uff0c\u56e0\u4e3a\u5b83\u4eec\u80fd\u5e26\u6765\u5de8\u5927\u7684\u591a\u5df4\u80fa\u91ca\u653e\u523a\u6fc0\u8ba9\u4eba\u611f\u5230\u5feb\u4e50\u3002\u4f46\u8981\u610f\u8bc6\u5230\uff0c\u591a\u5df4\u80fa\u7684\u50a8\u5907\u662f\u6709\u9650\u7684\uff0c\u5982\u679c\u5bf9\u6b64\u4e0a\u763e\uff0c\u4f60\u7684\u591a\u5df4\u80fa\u8017\u5c3d\u95ee\u9898\u5c31\u4f1a\u53d8\u5f97\u975e\u5e38\u4e25\u91cd\uff1a\u4e00\u65b9\u9762\u80fd\u591f\u5f15\u8d77\u4f60\u5174\u8da3\u7684\u4e8b\u7269\u4f1a\u53d8\u5c11\uff0c\u53ef\u80fd\u53ea\u6709\u73a9\u6e38\u620f\u624d\u80fd\u5e26\u6765\u5feb\u4e50\uff1b\u53e6\u4e00\u65b9\u9762\uff0c\u540e\u7eed\u751a\u81f3\u4f1a\u5bfc\u81f4\u73a9\u6e38\u620f\u672c\u8eab\u4e5f\u65e0\u6cd5\u89e6\u53d1\u591a\u5df4\u80fa\u91ca\u653e\uff0c\u5f15\u8d77\u4e25\u91cd\u7684\u6291\u90c1\u95ee\u9898\u3002<br \/>\n\u53e6\u5916\uff0c\u591a\u5df4\u80fa\u4e5f\u5177\u6709\u53e0\u52a0\u6548\u5e94\u3002\u6bd4\u5982\u4f60\u559c\u6b22\u5065\u8eab\uff0c\u90a3\u4e48\u8fd0\u52a8\u5c31\u4f1a\u523a\u6fc0\u591a\u5df4\u80fa\u7684\u91ca\u653e\u3002\u800c\u6211\u4eec\u5b9e\u9645\u53bb\u5065\u8eab\u65f6\uff0c\u53ef\u80fd\u4f1a\u4e0d\u81ea\u89c9\u5730\u5b89\u6392\u4e86\u5f88\u591a\u5176\u5b83\u7684\u201c\u5feb\u4e50\u56e0\u7d20\u201d\uff0c\u6bd4\u5982\u9009\u4e00\u4e2a\u7cbe\u795e\u72b6\u6001\u6bd4\u8f83\u597d\u7684\u65e5\u5b50\uff0c\u8fd0\u52a8\u524d\u559d\u4e00\u4e9b\u80fd\u91cf\u996e\u6599\uff0c\u8ddf\u8ba4\u8bc6\u7684\u670b\u53cb\u4e00\u8d77\u53bb\uff0c\u8fb9\u5065\u8eab\u8fb9 social\uff0c\u542c\u4e00\u4e9b\u81ea\u5df1\u559c\u6b22\u7684\u97f3\u4e50\u6216 podcast\uff0c\u7b49\u7b49\u3002\u8fd9\u4e9b\u56e0\u7d20\u4e5f\u90fd\u4f1a\u4fc3\u8fdb\u591a\u5df4\u80fa\u7684\u91ca\u653e\uff0c\u8ba9\u4f60\u611f\u5230\u201c\u524d\u6240\u672a\u6709\u7684\u5feb\u4e50\u201d\u3002\u4f46\u8981\u6ce8\u610f\u524d\u9762\u7684\u539f\u7406\uff0c\u591a\u5df4\u80fa\u7684\u9ad8\u5cf0\u8d8a\u9ad8\uff0c\u540e\u9762\u968f\u4e4b\u800c\u6765\u6301\u7eed\u7684\u4f4e\u8c37\u4e5f\u4f1a\u8d8a\u957f\uff0c\u800c\u4e14\u957f\u6b64\u4ee5\u5f80\uff0c\u53ef\u80fd\u4f1a\u964d\u4f4e\u4f60\u5355\u7eaf\u4ece\u8fd0\u52a8\u4e2d\u83b7\u53d6\u5feb\u4e50\u7684\u80fd\u529b\u3002\u8fd9\u6837\u7684\u4f8b\u5b50\u8fd8\u6709\u5f88\u591a\uff0c\u6bd4\u5982\u8fb9\u8ddf\u670b\u53cb\u5403\u996d\uff0c\u8fb9\u73a9\u624b\u673a\uff0c\u62cd\u7167\u53d1\u670b\u53cb\u5708\uff0c\u53ef\u4ee5\u8ba1\u7b97\u4e00\u4e0b\u53e0\u52a0\u4e86\u51e0\u79cd\u5feb\u4e50\u56e0\u7d20 \ud83d\ude42<\/p>\n<p>\u5f71\u54cd\u591a\u5df4\u80fa\u7684\u5916\u754c\u56e0\u7d20<br \/>\n\u6211\u4eec\u6765\u770b\u4e0b\u5177\u4f53\u5f71\u54cd\u591a\u5df4\u80fa\u91ca\u653e\u7684\u5404\u7c7b\u56e0\u7d20\u6709\u54ea\u4e9b\uff0c\u9996\u5148\u662f\u4fc3\u8fdb\u591a\u5df4\u80fa\u5206\u6ccc\u7684\uff1a<\/p>\n<p>\u5de7\u514b\u529b\uff0c\u63d0\u5347\u5230 1.5 \u500d\u7684\u591a\u5df4\u80fa baseline<br \/>\n\u6027\u884c\u4e3a\uff0c\u63d0\u5347\u5230 2 \u500d<br \/>\n\u5c3c\u53e4\u4e01\uff0c\u63d0\u5347\u5230 2.5 \u500d<br \/>\n\u53ef\u5361\u56e0\uff0c\u63d0\u5347\u5230 2.5 \u500d<br \/>\n\u5b89\u975e\u4ed6\u547d\uff0c\u63d0\u5347\u5230 10 \u500d<br \/>\n\u5496\u5561\u56e0\u672c\u8eab\u53ea\u4f1a\u5c11\u91cf\u63d0\u5347\u591a\u5df4\u80fa\uff0c\u4f46\u5b83\u4f1a\u6291\u5236\u4e00\u4e9b\u591a\u5df4\u80fa\u53d7\u4f53\uff0c\u63d0\u5347\u540c\u7b49\u591a\u5df4\u80fa\u9020\u6210\u611f\u53d7\u7684\u6548\u679c<br \/>\n\u9a6c\u9edb\u8336\uff0c\u5305\u542b\u5496\u5561\u56e0\uff0c\u80fd\u63a7\u5236\u8840\u7cd6\uff0c\u8fd8\u80fd\u4fdd\u62a4\u591a\u5df4\u80fa\u795e\u7ecf\u5143<br \/>\n\u523a\u84ba\u85dc\u8c46\u4e5f\u80fd\u63d0\u5347\u591a\u5df4\u80fa\uff08\u57fa\u672c\u7b49\u540c\u4e8e L-DOPA\uff09\uff0c\u8fd8\u80fd\u63d0\u5347\u7537\u6027\u7cbe\u5b50\u6570\u91cf\u548c\u8d28\u91cf<br \/>\n\u8fd0\u52a8\uff0c\u5e26\u6709\u4e3b\u89c2\u6210\u5206\uff0c\u559c\u6b22\u8dd1\u6b65\u7684\u4eba\uff0c\u53ef\u4ee5\u63d0\u5347\u5230 2 \u500d baseline<br \/>\n\u5065\u5eb7\u7684\u793e\u4ea4\u5173\u7cfb\u4e5f\u4f1a\u4fc3\u8fdb\u591a\u5df4\u80fa\u91ca\u653e<br \/>\n\u98df\u7269\u65b9\u9762\u611f\u89c9 Huberman \u6559\u6388\u975e\u5e38\u63a8\u8350\u9a6c\u9edb\u8336\u3002<\/p>\n<p>\u4e5f\u6709\u5f88\u591a\u63d0\u5347\u591a\u5df4\u80fa\u91ca\u653e\u6216\u5f71\u54cd\u5176\u6548\u679c\u7684\u836f\u7269\uff1a<\/p>\n<p>L-Tyrosine\uff08\u916a\u6c28\u9178\uff09\uff0c\u63d0\u5347\u591a\u5df4\u80fa<br \/>\nPhenethylamine\uff08PEA\uff09\uff0c\u5de7\u514b\u529b\u4e2d\u4e5f\u5305\u542b\uff0c\u80fd\u591f\u63d0\u5347\u591a\u5df4\u80fa<br \/>\nHuperzine A\uff0c\u63d0\u5347\u591a\u5df4\u80fa<br \/>\n\u5404\u79cd\u201c\u806a\u660e\u836f\u201d\uff0c\u5982 Adderall, Modafinil, Alpha-GPC, Ginkgo \u7b49\uff0c\u7559\u5b66\u515a\u5e94\u8be5\u5f88\u591a\u90fd\u6709\u8033\u95fb<br \/>\n\u901a\u5e38\u6765\u8bf4\uff0c\u4e0d\u63a8\u8350\u6301\u7eed\u4f7f\u7528\u8fd9\u4e9b\u836f\u7269\uff0c\u56e0\u4e3a\u591a\u5df4\u80fa\u91ca\u653e\u4e4b\u540e\u7684\u9ad8\u5cf0\u4f1a\u5e26\u6765 baseline \u6c34\u5e73\u7684\u964d\u4f4e\uff0c\u5bfc\u81f4\u65e0\u6cd5\u4eab\u53d7\u6d3b\u52a8\u7684\u5feb\u4e50\uff0c\u65e0\u6cd5\u4e13\u6ce8\uff0c\u9650\u5236\u5b66\u4e60\u80fd\u529b\u548c\u795e\u7ecf\u5143\u53ef\u5851\u6027\u7b49\u3002Huberman \u8868\u793a\u4e00\u5468\u4f7f\u7528\u4e00\u6b21\u7684\u9891\u7387\u5e94\u8be5\u662f\u5b89\u5168\u7684\u3002<\/p>\n<p>\u6700\u540e\u8fd8\u6709\u4e00\u4e2a\u6bd4\u8f83\u7279\u522b\u7684\u7814\u7a76\uff0c\u5c31\u662f\u51b7\u6c34\u6d74\u80fd\u591f\u63d0\u5347\u591a\u5df4\u80fa\u91ca\u653e\u5230 baseline \u7684 2.5 \u500d\u5de6\u53f3\uff0c\u4e14\u6301\u7eed\u65f6\u95f4\u66f4\u957f\uff0c\u80fd\u8fbe\u5230 3 \u5c0f\u65f6\u5de6\u53f3\u3002\u5efa\u8bae\u4f7f\u7528 10-14 \u6444\u6c0f\u5ea6\u7684\u6c34\u6e29\uff0c\u6ce8\u610f\u5b89\u5168\u3002\u6b64\u5916\u51b7\u6c34\u6d74\u4e5f\u4e0d\u9700\u8981\u592a\u9891\u7e41\uff0c\u6bcf\u5468 11 \u5206\u949f\u5de6\u53f3\u8db3\u591f\u3002\u5982\u679c\u5df2\u7ecf\u4e60\u60ef\u4e86\u51b7\u6c34\u6d74\uff0c\u90a3\u4e48\u4e5f\u5c31\u6ca1\u6709\u91ca\u653e\u591a\u5df4\u80fa\u7684\u6548\u679c\u4e86\u3002<\/p>\n<p>\u8fd8\u6709\u4e00\u4e9b\u56e0\u7d20\u4f1a\u964d\u4f4e\u591a\u5df4\u80fa\uff0c\u5982\uff1a<\/p>\n<p>\u892a\u9ed1\u7d20\uff0c\u4f1a\u5f15\u8d77\u591a\u5df4\u80fa\u7684\u51cf\u5c11\u3002\u524d\u9762\u4e5f\u63d0\u5230\u8fc7\u5e76\u4e0d\u5efa\u8bae\u4f7f\u7528\u892a\u9ed1\u7d20\u6765\u5e2e\u52a9\u5165\u7761\uff0c\u6216\u8005\u9002\u5e94\u65f6\u5dee\u7b49\u3002<br \/>\n\u7761\u7720\u65f6\u6bb5\u63a5\u89e6\u5149\u6e90\uff0c\u4e5f\u4f1a\u5f15\u8d77\u63a5\u4e0b\u6765\u51e0\u5929\u7684\u591a\u5df4\u80fa\u6c34\u5e73\u4e0b\u964d\u3002\u534a\u591c\u7761\u4e0d\u7740\u5237\u624b\u673a\u662f\u5f88\u6709\u5bb3\u7684\u54e6\u3002<br \/>\n\u7ef4\u6301\u5065\u5eb7\u7684\u591a\u5df4\u80fa\u6c34\u5e73<br \/>\n\u4e86\u89e3\u4e86\u539f\u7406\u548c\u5404\u79cd\u5f71\u54cd\u56e0\u7d20\u540e\uff0c\u6211\u4eec\u6765\u770b\u4e0b\u5982\u4f55\u6709\u6548\u8bbe\u8ba1\u6211\u4eec\u7684\u751f\u6d3b\u5de5\u4f5c\u65b9\u5f0f\u6765\u7ef4\u6301\u5065\u5eb7\uff0c\u53ef\u6301\u7eed\u7684\u591a\u5df4\u80fa\u6c34\u5e73\u3002<\/p>\n<p>\u7b80\u5355\u56de\u987e\u4e00\u4e0b\uff0c\u524d\u9762\u6211\u4eec\u5df2\u7ecf\u77e5\u9053\u4e86\u591a\u5df4\u80fa\u50a8\u5907\u6709\u9650\uff0c\u4e14\u5bf9\u4e00\u4ef6\u4e8b\u7269\u4e0a\u763e\u4f1a\u4e0d\u65ad\u63d0\u9ad8\u611f\u53d7\u5feb\u4e50\u7684\u9608\u503c\uff0c\u90a3\u4e48\u5982\u4f55\u8ba9\u6211\u4eec\u80fd\u5bf9\u4e00\u4ef6\u4e8b\u60c5\u4fdd\u6301\u957f\u65f6\u95f4\u7684\u5174\u8da3\u548c\u6295\u5165\u5ea6\uff0c\u53c8\u4e0d\u81f3\u4e8e\u8017\u5c3d\u591a\u5df4\u80fa\u5462\uff1f\u4e00\u4e2a\u7ecf\u5178\u7684\u4f8b\u5b50\u662f\u8d4c\u573a\u7684\u8fd0\u4f5c\u65b9\u5f0f\uff0c\u6211\u4eec\u5e76\u4e0d\u662f\u6bcf\u4e00\u6b21\u4e0b\u6ce8\u90fd\u80fd\u8d62\uff0c\u5076\u5c14\u8d62\u4e00\u6b21\u4f1a\u91ca\u653e\u591a\u5df4\u80fa\uff0c\u800c\u4e14\u6839\u636e\u8d62\u5f97\u94b1\u7684\u591a\u5c11\u6709\u6240\u4e0a\u4e0b\u6d6e\u52a8\uff0c\u8fd9\u4f1a\u5438\u5f15\u73a9\u5bb6\u6301\u7eed\u53c2\u4e0e\u3002\u8fd9\u5c31\u662f\u4e00\u79cd\u975e\u5e38\u6709\u6548\u7684\u95f4\u6b47\u6027\u4e14\u968f\u673a\u7684\u5956\u52b1\u673a\u5236\u3002\u611f\u89c9\u5f88\u591a\u6e38\u620f\uff0c\u793e\u4ea4\u7f51\u7edc\u4ea7\u54c1\u4e5f\u501f\u9274\u4e86\u8fd9\u4e2a\u601d\u8def\u6765\u8fdb\u884c\u8bbe\u8ba1\u3002<\/p>\n<p>\u5bf9\u4e8e\u6211\u4eec\u7ecf\u5e38\u9700\u8981\u4ece\u4e8b\u7684\u6d3b\u52a8\uff0c\u6211\u4eec\u4e5f\u53ef\u4ee5\u6a21\u62df\u8fd9\u4e2a\u673a\u5236\u3002\u8fd8\u8bb0\u5f97\u524d\u9762\u63d0\u5230\u7684\u591a\u5df4\u80fa\u53e0\u52a0\u6548\u5e94\u5417\uff1f\u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u968f\u673a\u5316\u53e0\u52a0\u56e0\u7d20\u7684\u591a\u5c11\uff0c\u6765\u5b9e\u73b0\u591a\u5df4\u80fa\u91ca\u653e\u7684\u5dee\u5f02\u6027\u3002\u8fd8\u662f\u4ee5\u5065\u8eab\u4e3a\u4f8b\uff0c\u6211\u4eec\u53ef\u4ee5\u968f\u673a\u51b3\u5b9a\u4eca\u5929\u662f\u5426\u8981\u542c\u97f3\u4e50\uff0c\u662f\u5426\u53bb\u5065\u8eab\u65f6\u5e26\u624b\u673a\uff0c\u662f\u5426\u8981\u5728\u5065\u8eab\u524d\u559d\u80fd\u91cf\u996e\u6599\u7b49\u56e0\u7d20\u3002\u5982\u679c\u5176\u5b83\u4ec0\u4e48\u90fd\u4e0d\u505a\uff0c\u53ea\u662f\u5355\u7eaf\u5065\u8eab\uff0c\u90a3\u4e48\u591a\u5df4\u80fa\u7684\u91ca\u653e\u91cf\u5c31\u4f1a\u76f8\u5bf9\u8f83\u4f4e\u3002\u5982\u6b64\u5c31\u80fd\u6a21\u62df\u591a\u5df4\u80fa\u91ca\u653e\u6709\u9ad8\u6709\u4f4e\u7684\u968f\u673a\u5956\u52b1\u673a\u5236\u3002<\/p>\n<p>\u6210\u957f\u578b\u601d\u7ef4<br 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podcast \u5bf9\u6211\u672c\u4eba\u7684\u51b2\u51fb\u975e\u5e38\u5927\uff0c\u5f3a\u70c8\u5efa\u8bae\u5927\u5bb6\u89c2\u770b\u8fd9\u671f Mindset &amp; Drive\uff0c\u76f8\u4fe1\u4e5f\u4f1a\u6709\u4e0d\u540c\u7684\u6536\u83b7\u3002<\/p>\n<p>\u5b66\u4e60\u4e0e\u4e13\u6ce8<br \/>\n\u5728\u4e86\u89e3\u4e86\u591a\u5df4\u80fa\u7684\u8fd0\u4f5c\u673a\u5236\u57fa\u7840\u4e0a\uff0c\u6211\u4eec\u53ef\u4ee5\u7ee7\u7eed\u63a2\u7a76\u4e00\u4e9b\u8ddf\u5927\u8111\u5065\u5eb7\uff0c\u4e13\u6ce8\u5ea6\uff0c\u5982\u4f55\u8fdb\u884c\u9ad8\u6548\u5b66\u4e60\u76f8\u5173\u7684\u8bdd\u9898\u3002<\/p>\n<p>\u5b66\u4e60\u7684\u539f\u7406<br \/>\n\u4ece\u8111\u795e\u7ecf\u79d1\u5b66\u6765\u770b\uff0c\u5b66\u4e60\u7684\u672c\u8d28\u662f\u795e\u7ecf\u5143\u7684\u91cd\u65b0\u8fde\u63a5\uff08rewire\uff09\uff0c\u8fdb\u4e00\u6b65\u6765\u770b\uff0c\u9700\u8981\u5927\u8111\u5904\u5728\u4e00\u79cd\u5b66\u4e60\u7684\u5316\u5b66\u72b6\u6001\u4e0b\uff0c\u4e5f\u5c31\u662f Huberman 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\ud83d\ude42<\/p>\n<p>\u4ec0\u4e48\u662f\u72af\u9519\u4fe1\u53f7\u5462\uff1f\u5f53\u6211\u4eec\u5c1d\u8bd5\u505a\u4e00\u4e9b\u4e8b\u60c5\uff0c\u4f46\u6ca1\u6709\u8fbe\u5230\u9884\u671f\u76ee\u6807\u65f6\uff0c\u8eab\u4f53\u4f1a\u7ed9\u5927\u8111\u53d1\u4fe1\u53f7\uff0c\u201c\u6211\u72af\u9519\u4e86\u201d\u3002\u5904\u5728\u8fd9\u79cd\u72af\u9519\uff0c\u6cae\u4e27\u7684\u8ba4\u77e5\u72b6\u6001\u4e0b\uff0c\u795e\u7ecf\u7cfb\u7edf\u4f1a\u91ca\u653e\u80be\u4e0a\u817a\u7d20\uff08\u63d0\u5347 alertness\uff09\uff0c\u4e59\u9170\u80c6\u78b1\uff08\u63d0\u5347 focus\uff09\uff0c\u591a\u5df4\u80fa\uff08\u4fc3\u8fdb\u795e\u7ecf\u5143\u7684 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\/>\n\u5bf9\u4e8e\u8fbe\u6210\u76ee\u6807\u7684\u6e34\u6c42\u5ea6\u8d8a\u9ad8\uff0c\u91cd\u8981\u6027\u8d8a\u5927\uff0c\u5956\u52b1\u7684\u523a\u6fc0\u8d8a\u5927\uff08\u6bd4\u5982\u4e3a\u4e86\u751f\u5b58\uff09\uff0c\u5219\u795e\u7ecf\u53ef\u5851\u6027\u5c31\u4f1a\u8d8a\u5bb9\u6613\u51fa\u73b0\u3002\u8fd9\u4e2a\u6bd4\u8f83\u7b26\u5408\u76f4\u89c9\uff0c\u4f46\u662f\u73b0\u5b9e\u4e2d\u53ef\u64cd\u4f5c\u6027\u53ef\u80fd\u4e0d\u9ad8\u3002<br \/>\n\u7b2c\u4e09\u70b9\u6700\u6709\u610f\u601d\uff0c\u901a\u8fc7\u6270\u4e71\u524d\u5ead\u795e\u7ecf\u7cfb\u7edf\uff08vestibular system\uff09\uff0c\u80fd\u591f\u8fbe\u5230\u795e\u7ecf\u5143\u53ef\u5851\u6027\u7684\u72b6\u6001\u3002\u7b80\u5355\u6765\u8bf4\uff0c\u5c31\u662f\u8ba9\u4f60\u7684\u8eab\u4f53\u6709\u4e00\u4e9b\u201c\u65b0\u9896\u7684\u91cd\u529b\u4f53\u9a8c\u201d\uff0c\u5982\u5012\u7acb\uff0c\u745c\u4f3d\uff0c\u4f53\u64cd\uff0c\u6ed1\u677f\uff0c\u4efb\u4f55\u8ba9\u8eab\u4f53\u4f1a\u5931\u53bb\u5e73\u8861\u7684\u4e00\u4e9b\u72b6\u6001\u7b49\uff0c\u4f1a\u5feb\u901f\u6fc0\u53d1\u201c\u6211\u72af\u9519\u4e86\u201d\u7684\u4fe1\u53f7\uff0c\u8fdb\u5165\u5b66\u4e60\u72b6\u6001\uff0c\u751a\u81f3\u53ef\u4ee5\u5728\u4e4b\u540e\u53bb\u505a\u522b\u7684\u4efb\u52a1\u7684\u5b66\u4e60\u3002\u8fd9\u4e00\u4e0b\u5b50\u5c31\u8ba9\u6211\u60f3\u5230\u4e86\u6dd8\u5b9d\u6210\u7acb\u521d\u671f\u7684\u201c\u5012\u7acb\u6587\u5316\u201d\uff0c\u6ca1\u60f3\u5230\u8fd8\u771f\u7684\u6709\u79d1\u5b66\u4f9d\u636e\u3002\u9700\u8981\u6ce8\u610f\u7684\u662f\uff0c\u8fd9\u4e2a\u4f53\u9a8c\u5fc5\u987b\u8981\u65b0\u9896\uff0c\u4e5f\u5c31\u662f\u8bf4\u5982\u679c\u4f60\u5df2\u7ecf\u5012\u7acb\u5f88\u719f\u7ec3\u4e86\uff0c\u90a3\u4e48\u53bb\u505a\u5012\u7acb\u5c31\u662f\u4e2a\u65e5\u5e38\u884c\u4e3a\uff0c\u5e76\u4e0d\u4f1a\u7ed9\u8eab\u4f53\u4e00\u79cd\u5728\u72af\u9519\u8fb9\u7f18\uff0c\u9700\u8981\u7ea0\u6b63\u7684\u523a\u6fc0\u3002<br \/>\nHuberman \u8ba4\u4e3a\uff0c\u5927\u8111\u7684\u4e3b\u8981\u529f\u80fd\u94fe\u8def\u662f\u611f\u77e5\uff0c\u8ba4\u77e5\uff0c\u60c5\u611f\uff0c\u601d\u60f3\uff0c\u884c\u52a8\u3002\u5728\u5c1d\u8bd5\u63a7\u5236\u6211\u4eec\u7684\u795e\u7ecf\u7cfb\u7edf\u6765\u8fdb\u884c\u5404\u79cd\u4efb\u52a1\u65f6\uff08\u4f8b\u5982\u5b66\u4e60\uff0c\u89e3\u51b3\u56f0\u96be\u95ee\u9898\uff0c\u6311\u6218\u8fd0\u52a8\u6781\u9650\uff09\uff0c\u6211\u4eec\u662f\u5f88\u96be\u7528\u7cbe\u795e\u601d\u60f3\u6765\u63a7\u5236\u5176\u672c\u8eab\u7684\uff08\u6bd4\u5982\u4e0d\u65ad\u8ddf\u81ea\u5df1\u8bf4\u6211\u4e0d\u80fd\u5206\u5fc3\uff09\uff0c\u66f4\u53ef\u884c\u7684\u529e\u6cd5\u662f\u201c\u9006\u5411\u94fe\u8def\u201d\uff0c\u4ece\u6211\u4eec\u7684\u884c\u52a8\u51fa\u53d1\uff0c\u5229\u7528\u795e\u7ecf\u7cfb\u7edf\u7684\u8fd0\u4f5c\u539f\u7406\uff0c\u9010\u6e10\u5f71\u54cd\u601d\u60f3\uff0c\u60c5\u611f\uff0c\u8ba4\u77e5\u751a\u81f3\u611f\u77e5\u90e8\u5206\u3002\u8fd9\u4e5f\u662f Huberman \u975e\u5e38\u63a8\u5d07\u5404\u79cd\u201c\u884c\u52a8\u5de5\u5177\u201d\u7684\u539f\u56e0\u3002Mood follows action\u3002<\/p>\n<p>\u5b66\u4e60\u7684\u7406\u60f3\u72b6\u6001<br \/>\n\u9664\u4e86\u795e\u7ecf\u53ef\u5851\u6027\u7684\u5316\u5b66\u72b6\u6001\u5916\uff0c\u6211\u4eec\u4e5f\u9700\u8981\u6ce8\u610f\u5176\u5b83\u7684\u56e0\u7d20\u3002\u4f8b\u5982\u6211\u4eec\u4e0d\u80fd\u592a\u653e\u677e\u4ee5\u81f3\u4e8e\u6709\u4e9b\u660f\u660f\u6b32\u7761\uff0c\u4e5f\u4e0d\u80fd\u592a\u7d27\u5f20\u6fc0\u52a8\uff0c\u65e0\u6cd5\u63a7\u5236\u81ea\u5df1\u62e5\u6709\u6e05\u6670\u7684\u601d\u8003\u7b49\u3002\u8fd9\u4e9b\u4e5f\u90fd\u8ddf\u6211\u4eec\u4f53\u5185\u7684\u591a\u5df4\u80fa\uff0c\u80be\u4e0a\u817a\u7d20\uff0c\u4e59\u9170\u80c6\u78b1\uff0c\u8840\u6e05\u7d20\uff0c\u892a\u9ed1\u7d20\u7b49\u5316\u5b66\u7269\u8d28\u7684\u6c34\u5e73\u6709\u5173\uff0c\u9700\u8981\u505a\u597d\u8c03\u8282\u3002\u5728\u4e4b\u524d Rich Roll \u7684\u8bbf\u8c08\u8282\u76ee\u4e2d\uff0cHuberman \u63d0\u4e86\u4e00\u4e2a\u975e\u5e38\u6709\u6548\u7684\u201c\u547c\u5438\u5de5\u5177\u201d\uff0c\u53eb\u751f\u7406\u53f9\u606f\uff08Physiological Sigh\uff09\u3002\u64cd\u4f5c\u65b9\u6cd5\u4e0a\u7b80\u5355\u6765\u8bf4\u5c31\u662f\u5438\u4e24\u53e3\u6c14\uff0c\u7136\u540e\u51fa\u4e00\u53e3\u957f\u6c14\u3002\u901a\u5e38\u60c5\u51b5\u4e0b\uff0c\u53ea\u8981\u4e00\u4e24\u6b21\u751f\u7406\u53f9\u606f\u5c31\u8db3\u4ee5\u4f7f\u6211\u4eec\u7684\u538b\u529b\u548c\u8b66\u89c9\u6c34\u5e73\u8fc5\u901f\u4e0b\u964d\uff0c\u8ba9\u4eba\u611f\u5230\u66f4\u52a0\u5e73\u9759\uff0c\u63d0\u5347\u5b66\u4e60\u8868\u73b0\u3002<\/p>\n<p>\u524d\u9762\u63d0\u5230\u7684\u6210\u957f\u578b\u601d\u7ef4\u4e5f\u5f88\u91cd\u8981\uff0c\u5728\u9047\u5230\u9519\u8bef\u5bfc\u81f4\u7684\u6cae\u4e27\u611f\u89c9\u65f6\uff0c\u53ef\u4ee5\u4e0d\u65ad\u589e\u5f3a\u81ea\u6211\u6697\u793a\uff0c\u5931\u8d25\u662f\u5e2e\u52a9\u6211\u4eec\u5b66\u4e60\u6210\u957f\u7684\u552f\u4e00\u8def\u5f84\uff0c\u5bf9\u6211\u4eec\u662f\u6709\u76ca\u7684\uff0c\u4ee5\u6b64\u589e\u52a0\u591a\u5df4\u80fa\u7684\u91ca\u653e\uff0c\u63d0\u5347\u5b66\u4e60\u52a8\u529b\u548c\u8fc7\u7a0b\u4e2d\u7684\u6109\u60a6\u611f\u3002<\/p>\n<p>\u8054\u7cfb\u5230\u7761\u7720\u5bf9\u5b66\u4e60\u7684\u4fc3\u8fdb\u4f5c\u7528\uff0c\u4e5f\u6709\u4e00\u4e9b\u7814\u7a76\u63d0\u4f9b\u4e86\u4e00\u4e9b\u76f8\u5173\u7684 tips\uff1a<\/p>\n<p>\u5728\u5b66\u4e60\u65f6\u542c\u4e00\u4e9b\u6709\u89c4\u5f8b\u7684\u8282\u62cd\uff0c\u5728\u5165\u7761\u65f6\u4e5f\u64ad\u653e\u540c\u6837\u7684\u5fae\u5f31\u8282\u62cd\uff0c\u80fd\u591f\u63d0\u5347\u5b66\u4e60\u548c\u8bb0\u5fc6\u7684\u6548\u679c\u3002<br \/>\n\u4e00\u822c\u5728 90 \u5206\u949f\u7684\u5b66\u4e60\u540e\uff08\u4eba\u4f53\u751f\u7269\u949f\u7684\u5468\u671f\uff09\uff0c\u53ef\u4ee5\u9009\u62e9\u8fdb\u884c 20 \u5206\u949f\u7684\u4f11\u606f\uff08non sleep deep rest\uff09\uff0c\u4e5f\u4f1a\u52a0\u5f3a\u5b66\u4e60\u7684\u6548\u679c\u3002<br \/>\nGap effect\uff0c\u5728\u5b66\u4e60\u4e2d\u968f\u673a\u505c\u6b62 10 \u79d2\u949f\uff0c\u8fd9\u4e9b\u505c\u6b62\u4f1a\u5728\u7761\u7720\u4e2d\u52a0\u901f\u201c\u64ad\u653e\u201d\uff0c\u63d0\u5347\u5b66\u4e60\u6548\u679c\u3002<br \/>\n\u63d0\u5347\u4e13\u6ce8<br \/>\n\u201c\u4e13\u6ce8\u201d\u80cc\u540e\u7684\u673a\u7406\u662f\u5927\u8111\u4e2d\u4e24\u79cd\u201c\u7f51\u7edc\u6a21\u5f0f\u201d\u7684\u534f\u8c03\uff0c\u4e00\u79cd\u53eb Default network\uff0c\u5728\u6211\u4eec\u4e0d\u505a\u4efb\u4f55\u4e8b\u60c5\u65f6\u88ab\u6fc0\u6d3b\uff0c\u53e6\u4e00\u79cd\u53eb Task networks\uff0c\u5728\u6211\u4eec\u4e13\u6ce8\u4e8e\u505a\u67d0\u4e9b\u4e8b\u60c5\u65f6\u88ab\u6fc0\u6d3b\u3002\u666e\u901a\u4eba\u7684\u5927\u8111\u80fd\u591f\u5f88\u597d\u5730\u534f\u8c03\u8fd9\u4e24\u4e2a\u6a21\u5f0f\uff0c\u4e24\u8005\u50cf\u8df7\u8df7\u677f\u4e00\u6837\uff0c\u5f53\u4e00\u79cd\u6a21\u5f0f\u88ab\u6fc0\u6d3b\u65f6\u53e6\u4e00\u79cd\u6a21\u5f0f\u4f1a\u88ab\u6291\u5236\u3002\u800c\u5177\u6709\u4e13\u6ce8\u969c\u788d\uff08\u6bd4\u5982\u591a\u52a8\u75c7\uff09\u7684\u4eba\u6765\u8bf4\uff0c\u8fd9\u4e24\u8005\u65e0\u6cd5\u5f88\u597d\u5730\u8fdb\u884c\u534f\u8c03\uff0c\u56e0\u6b64\u4f1a\u51fa\u73b0\u65e0\u6cd5\u4e13\u6ce8\u7684\u73b0\u8c61\u3002<\/p>\n<p>\u901a\u8fc7\u63d0\u5347\u591a\u5df4\u80fa\u6c34\u5e73\uff0c\u53ef\u4ee5\u6709\u6548\u4fc3\u8fdb\u8fd9\u4e24\u79cd\u7f51\u7edc\u6a21\u5f0f\u7684\u534f\u8c03\uff0c\u56e0\u6b64\u6709\u975e\u5e38\u591a\u7684\u591a\u52a8\u75c7\u6cbb\u7597\u836f\u7269\u90fd\u8ddf\u63d0\u5347\u591a\u5df4\u80fa\u6709\u5173\uff0c\u4f8b\u5982 Adderall\uff0cModafinil \u7b49\u3002\u4e00\u4e9b\u8c03\u67e5\u8868\u660e\uff0c\u8fd9\u4e9b\u836f\u7269\uff08\u7ecf\u5e38\u88ab\u79f0\u4e3a\u806a\u660e\u836f\uff0cnootropics\uff09\u5728\u7f8e\u56fd\u88ab\u6ee5\u7528\u7684\u7a0b\u5ea6\u751a\u81f3\u8d85\u8fc7\u4e86\u5927\u9ebb\uff0c\u4e0d\u5c11\u201c\u5b66\u9738\u201d\u90fd\u4ee5\u6b64\u6765\u63d0\u5347\u6ce8\u610f\u529b\uff0c\u51cf\u5c11\u5bf9\u7761\u7720\u7684\u9700\u6c42\u3002\u4f46 Huberman \u6559\u6388\u8868\u793a\uff0c\u4e00\u65b9\u9762\u591a\u5df4\u80fa\u7684\u523a\u6fc0\u63d0\u5347\u540e\u90fd\u4f1a\u5e26\u6765\u591a\u5df4\u80fa\u6c34\u5e73\u7684\u4f4e\u8c37\uff0c\u53e6\u4e00\u65b9\u9762\u8fd9\u4e9b\u836f\u7269\u4e5f\u53ef\u80fd\u5bfc\u81f4\u4e0a\u763e\uff0c\u5bf9\u65b0\u9648\u4ee3\u8c22\u4f5c\u7528\u9020\u6210\u6270\u52a8\uff0c\u6709\u5f88\u591a\u8d1f\u9762\u5f71\u54cd\uff0c\u5bf9\u957f\u671f\u7684\u5b66\u4e60\u4e0e\u8bb0\u5fc6\u6548\u679c\u53ef\u80fd\u5e76\u6ca1\u6709\u63d0\u5347\u4f5c\u7528\u3002\u5728\u4e4b\u524d\u4ecb\u7ecd\u591a\u5df4\u80fa\u7684\u7ae0\u8282\u4e5f\u6709\u63d0\u5230\uff0c\u5e94\u8be5\u8c28\u614e\u4f7f\u7528\u8fd9\u7c7b\u836f\u7269\uff0c\u5e76\u4e25\u683c\u63a7\u5236\u4f7f\u7528\u9891\u7387\u4e0d\u80fd\u8fc7\u9ad8\u3002<\/p>\n<p>\u6700\u597d\u7684\u63d0\u5347\u4e13\u6ce8\u7684\u65b9\u6cd5\u5f53\u7136\u662f\u524d\u9762\u804a\u8fc7\u7684\u66f4\u597d\u7684\u63a7\u5236\u6211\u4eec\u7684\u591a\u5df4\u80fa\u7cfb\u7edf\uff0c\u4f8b\u5982\u628a\u884c\u52a8\u8ddf\u80cc\u540e\u7684\u610f\u4e49\u76f8\u8fde\u63a5\uff0c\u7ed9\u81ea\u5df1\u6b63\u9762\u7684\u5fc3\u7406\u6697\u793a\uff1b\u5c06\u4efb\u52a1\u62c6\u6210\u591a\u4e2a\u5c0f\u7684\u91cc\u7a0b\u7891\uff0c\u901a\u8fc7\u8fc7\u7a0b\u81ea\u8eab\u7684\u6fc0\u52b1\u6765\u4fc3\u8fdb\u591a\u5df4\u80fa\u7684\u91ca\u653e\u63d0\u5347\u6211\u4eec\u7684\u4e13\u6ce8\u5ea6\u3002\u6b64\u5916\u4e00\u4e9b\u5b89\u5168\u6709\u6548\u7684\u63d0\u5347\u4e13\u6ce8\u529b\u7684\u65b9\u6cd5\u5305\u62ec\uff1a<\/p>\n<p>\u9002\u91cf\u8865\u5145 Omega-3 EPA \u9c7c\u6cb9\uff0c\u8fd9\u662f\u795e\u7ecf\u7ec6\u80de\u7684\u7ec4\u6210\u539f\u6599\u4e4b\u4e00\uff0c\u80fd\u591f\u6709\u6548\u51cf\u8f7b\u6291\u90c1\uff0c\u5bf9\u6cbb\u7597\u591a\u52a8\u75c7\uff08ADHD\uff09\u4e5f\u6709\u5e2e\u52a9\u3002<br \/>\n\u901a\u8fc7\u8eab\u4f53\u5176\u5b83\u90e8\u5206\u91ca\u653e\u8fd0\u52a8\uff0c\u53ef\u4ee5\u5e2e\u52a9\u63d0\u5347\u6ce8\u610f\u529b\u3002\u6559\u6388\u4e3e\u7684\u4f8b\u5b50\u662f\u4f5c\u4e3a\u795e\u7ecf\u79d1\u533b\u751f\u5728\u5f00\u5200\u65f6\uff0c\u5982\u679c\u91c7\u7528\u534a\u8e72\u534a\u7ad9\u7684\u59ff\u6001\uff08\u8fd0\u52a8\u91ca\u653e\uff09\uff0c\u62ff\u624b\u672f\u5200\u7684\u624b\u66f4\u7a33\u5b9a\u4e0d\u5bb9\u6613\u98a4\u6296\u3002\u8fd9\u8ba9\u6211\u60f3\u8d77\u4ee5\u524d\u8bfb\u4e66\u65f6\u5f88\u591a\u540c\u5b66\u4e60\u60ef\u8f6c\u7b14\uff0c\u73b0\u5728\u5de5\u4f5c\u4e86\u4e5f\u6709\u4e0d\u5c11\u4eba\u559c\u6b22\u73a9\u6307\u5c16\u9640\u87ba\uff0c\u6216\u8005\u7ad9\u7acb\u529e\u516c\uff0c\u53ef\u80fd\u90fd\u662f\u7c7b\u4f3c\u6548\u679c\u3002<br \/>\n\u9650\u5236\u89c6\u91ce\u8303\u56f4\uff0c\u80fd\u591f\u63d0\u5347\u4e13\u6ce8\u5ea6\u3002\u6bd4\u5982\u6211\u4eec\u7ecf\u5e38\u56e0\u4e3a\u773c\u775b\u779f\u5230\u4e86\u4efb\u52a1\u680f\u4e0a\u7684\u6d88\u606f\u63d0\u793a\u95ea\u52a8\u800c\u5206\u5fc3\uff0c\u53ef\u4ee5\u901a\u8fc7\u4e00\u4e9b\u8bbe\u7f6e\u6765\u8fdb\u5165\u201c\u4e13\u6ce8\u6a21\u5f0f\u201d\u3002<br \/>\n\u89c6\u7ebf\u7684\u9ad8\u4f4e\u4e5f\u4f1a\u5f71\u54cd\u795e\u7ecf\u72b6\u6001\uff0c\u89c6\u7ebf\u5f80\u4e0b\u770b\u4f1a\u8ba9\u795e\u7ecf\u7cfb\u7edf\u504f\u5411\u9547\u9759\uff0c\u653e\u677e\uff0c\u751a\u81f3\u56f0\u5026\uff0c\u800c\u89c6\u7ebf\u5411\u4e0a\u5219\u4f1a\u8ba9\u7cfb\u7edf\u63d0\u5347\u8b66\u60d5\u3002\u5de5\u4f5c\u65f6\u4e00\u822c\u81f3\u5c11\u628a\u663e\u793a\u5668\u653e\u7f6e\u5728\u9f3b\u5b50\u4f4d\u7f6e\u4e4b\u4e0a\u3002<br \/>\n\u5927\u8111\u4e0d\u64c5\u957f\u5904\u7406\u5927\u91cf\u9891\u7e41\u7684 context switch\uff0c\u5178\u578b\u7684\u6bd4\u5982\u5237\u6296\u97f3\uff0c\u4e0d\u540c\u7684\u4fe1\u606f\u4ee5\u975e\u5e38\u5feb\u7684\u901f\u5ea6\u9891\u7e41\u5207\u6362\uff0c\u8fd9\u5bf9\u6211\u4eec\u7684\u6ce8\u610f\u529b\u662f\u6709\u4f24\u5bb3\u4f5c\u7528\u7684\u30022014 \u5e74\u7684\u4e00\u9879\u7814\u7a76\u8868\u793a\uff0c\u6211\u4eec\u6bcf\u5929\u5728\u624b\u673a\u4e0a\u82b1\u8d39\u7684\u65f6\u95f4\u5e94\u8be5\u5c11\u4e8e 60 \u5206\u949f\uff08\u9752\u5c11\u5e74\uff09\/120 \u5206\u949f\uff08\u6210\u5e74\uff09\uff0c\u4ee5\u514d\u5f15\u8d77\u6ce8\u610f\u529b\u969c\u788d\u95ee\u9898\u3002<br \/>\n\u8fd8\u6709\u7814\u7a76\u8868\u660e\uff0c17 \u5206\u949f\u7684\u51a5\u60f3\uff0c\u80fd\u591f\u5bf9\u5927\u8111\u4e2d\u7684\u795e\u7ecf\u5143\u505a\u91cd\u65b0\u8fde\u63a5\uff0c\u6c38\u4e45\u5730\u6539\u5584\u6ce8\u610f\u529b\u3002\u53ea\u8981\u505a\u4e00\u6b21\u5c31\u53ef\u4ee5\uff0c\u5b8c\u5168\u53ef\u4ee5\u5c1d\u8bd5\u4e00\u4e0b\u3002<br \/>\n\u5927\u8111\u5065\u5eb7<br \/>\n\u6700\u540e\u6765\u770b\u4e0b\u63d0\u5347\u5927\u8111\u5065\u5eb7\u548c\u6548\u80fd\u7684\u4e00\u4e9b\u65b9\u6cd5\u3002<\/p>\n<p>\u9996\u5148\u662f\u524d\u9762\u63d0\u5230\u8fc7\u7684\uff0c\u4fdd\u8bc1\u9ad8\u8d28\u91cf\u7684\u7761\u7720\u3002<\/p>\n<p>\u8fd0\u52a8\u65b9\u9762\uff0c\u5bf9\u5927\u8111\u76f4\u63a5\u5e2e\u52a9\u6700\u5927\u7684\u662f\u6709\u6c27\u8fd0\u52a8\uff0c\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\uff0c\u652f\u6301\u5927\u8111\u4f9b\u80fd\u3002\u5efa\u8bae\u6bcf\u5468 150-180 \u5206\u949f\u7684\u6709\u6c27\u8bad\u7ec3\u3002<\/p>\n<p>\u5bf9\u4e8e\u5927\u8111\u5065\u5eb7\u6709\u5e2e\u52a9\u7684\u98df\u7269\uff0c\u5176\u4e2d\u524d\u4e09\u70b9\u662f\u6bd4\u8f83\u91cd\u8981\u7684\uff0c\u540e\u9762\u7684\u90e8\u5206\u6d89\u53ca\u7684\u7814\u7a76\u6ca1\u6709\u90a3\u4e48\u591a\uff1a<\/p>\n<p>Omega3, \u5c24\u5176\u662f EPA \u7b49\u8102\u80aa\u9178\uff0c\u662f\u5927\u8111\u7ec4\u6210\u7684\u91cd\u8981\u90e8\u5206\uff0c\u4e14\u4e00\u822c\u4eba\u90fd\u5bb9\u6613\u6444\u5165\u4e0d\u8db3\u3002\u591a\u5403\u9c7c\uff0c\u7261\u86ce\uff0c\u9c7c\u5b50\u9171\uff0c\u5947\u4e9a\u7c7d\uff0c\u6838\u6843\uff0c\u5927\u8c46\u3002\u4e00\u5929\u81f3\u5c11\u6444\u5165 1.5 \u514b\uff0c\u7406\u60f3\u60c5\u51b5\u9700\u8981 3 \u514b\u4ee5\u4e0a\u3002\u4e0d\u559c\u6b22\u5403\u9c7c\u7684\u8bdd\u53ef\u4ee5\u8f85\u52a9\u6444\u5165\u9c7c\u6cb9\u3002<br \/>\n\u78f7\u8102\u9170\u4e1d\u6c28\u9178\uff0c\u4e5f\u5bf9\u8ba4\u77e5\u80fd\u529b\u6709\u5e2e\u52a9\u3002\u901a\u8fc7\u9c7c\uff0c\u8089\u7c7b\uff0c\u5377\u5fc3\u83dc\u6765\u6444\u5165\u3002<br \/>\n\u4e59\u9170\u80c6\u78b1\uff0c\u91cd\u8981\u7684\u795e\u7ecf\u8c03\u8d28\uff0c\u63d0\u5347\u6ce8\u610f\u529b\u3002\u6444\u5165\u80c6\u78b1\u7684\u91cd\u8981\u6765\u6e90\u662f\u9e21\u86cb\uff0c\u5c24\u5176\u662f\u86cb\u9ec4\u3002\u571f\u8c46\uff0c\u575a\u679c\uff0c\u6c34\u679c\u4e2d\u4e5f\u542b\u6709\uff0c\u867d\u7136\u6ca1\u6709\u86cb\u9ec4\u4e2d\u7684\u542b\u91cf\u90a3\u4e48\u4e30\u5bcc\u3002\u53ef\u4ee5\u901a\u8fc7 Alpha-GPC \u7b49\u8865\u5145\u5242\u6765\u83b7\u53d6\u3002<br \/>\n\u808c\u9178\uff0c\u5c24\u5176\u5bf9\u4e8e\u4e0d\u5403\u8089\u7684\u4eba\uff0c\u4e00\u5929\u9700\u8981\u6444\u5165 5 \u514b\u5de6\u53f3\u3002<br \/>\n\u82b1\u9752\u7d20\uff0c\u5728\u84dd\u8393\uff0c\u9ed1\u8393\uff0c\u8461\u8404\u7b49\u98df\u7269\u4e2d\u6709\u63d0\u4f9b\u3002\u53ef\u4ee5\u964d\u4f4e DNA \u635f\u4f24\uff0c\u7f13\u89e3\u8ba4\u77e5\u4e0b\u964d\u7b49\u95ee\u9898\u3002\u5927\u7ea6\u6bcf\u5929\u9700\u8981 60-120 \u514b\u84dd\u8393\u7684\u8865\u5145\u3002<br \/>\n\u8c37\u6c28\u9170\u80fa\uff0c\u53ef\u4ee5\u901a\u8fc7\u725b\u8089\uff0c\u9e21\u8089\uff0c\u9c7c\u8089\uff0c\u9e21\u86cb\uff0c\u5927\u8c46\uff0c\u5377\u5fc3\u83dc\uff0c\u83e0\u83dc\uff0c\u82b9\u83dc\u7b49\u98df\u7269\u6765\u6444\u53d6\u3002\u63d0\u5347\u5927\u8111\u5728\u7f3a\u6c27\uff08\u9ad8\u6d77\u62d4\u5730\u533a\uff09\u4e0b\u7684\u8868\u73b0\uff0c\u8fd8\u80fd\u591f\u6291\u5236\u5bf9\u7cd6\u7684\u9700\u6c42\u3002<br \/>\n\u6c34\uff0c\u94a0\uff0c\u94be\uff0c\u9541\u7b49\u7535\u89e3\u8d28\u662f\u795e\u7ecf\u5143\u4fe1\u53f7\u4f20\u9012\u6240\u9700\u7684\u57fa\u7840\u5143\u7d20\uff0c\u9700\u8981\u4fdd\u8bc1\u3002<br \/>\n\u8fd9\u4e00\u8282\u4e2d\u8fd8\u8ba8\u8bba\u4e86\u6211\u4eec\u8eab\u4f53\u5bf9\u5404\u79cd\u98df\u7269\u559c\u597d\u8fdb\u884c\u5224\u65ad\u7684\u4e09\u4e2a\u6e20\u9053\uff0c\u524d\u4e24\u4e2a\u5206\u522b\u662f\u5473\u89c9\u5224\u65ad\u548c\u8425\u517b\u6210\u5206\u7684\u4e0b\u610f\u8bc6\u5224\u65ad\u3002\u7b2c\u4e09\u4e2a\u6bd4\u8f83\u6709\u610f\u601d\uff0c\u4e5f\u8ddf\u591a\u5df4\u80fa\u6709\u5173\uff0c\u5373\u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u63d0\u5347\u5927\u8111\u4ee3\u8c22\u7684\u6d3b\u8dc3\u5ea6\u6765\u589e\u52a0\u5bf9\u67d0\u79cd\u98df\u7269\u7684\u559c\u597d\u3002\u6bd4\u5982\u4f60\u5982\u679c\u4e0d\u559c\u6b22\u5403\u9c7c\uff0c\u4e00\u79cd\u65b9\u6cd5\u662f\u4f60\u53ef\u4ee5\u628a\u9c7c\u8ddf\u4f60\u5e73\u65f6\u7231\u5403\u7684\u98df\u7269\u4e00\u8d77\u5403\uff0c\u53e6\u4e00\u79cd\u662f\u7ed9\u81ea\u5df1\u8db3\u591f\u7684\u5fc3\u7406\u6697\u793a\uff0c\u8bf4\u670d\u81ea\u5df1\u5403\u9c7c\u662f\u6709\u76ca\u8eab\u4f53\u5065\u5eb7\u7684\u3002\u901a\u8fc7\u8fd9\u4e24\u79cd\u529e\u6cd5\uff0c\u4f60\u90fd\u53ef\u4ee5\u8ba9\u5927\u8111\u91ca\u653e\u591a\u5df4\u80fa\uff0c\u4ece\u800c\u9010\u6e10\u63d0\u5347\u5bf9\u9c7c\u7c7b\u98df\u7269\u7684\u559c\u597d\u7a0b\u5ea6\u3002<\/p>\n<p>\u6700\u540e\uff0c\u5982\u679c\u4f60\u5bf9\u81b3\u98df\u8865\u5145\u5242\u611f\u5174\u8da3\uff0c\u8fd8\u53ef\u4ee5\u770b\u770b Huberman \u6559\u6388\u5e73\u65f6\u4f1a\u5403\u7684\u8865\u5145\u5242\u6709\u54ea\u4e9b\u3002<\/p>\n<p>\u957f\u5bff<br \/>\n\u6700\u540e\u6211\u4eec\u6765\u770b\u4e0b\u5982\u4f55\u5ef6\u5e74\u76ca\u5bff\uff0c\u8fd9\u662f Huberman \u8ddf\u8fd9\u4e2a\u9886\u57df\u7684\u4e13\u5bb6\uff0c\u6765\u81ea\u54c8\u4f5b\u7684 David Sinclair \u7684\u4e00\u96c6\u8bbf\u8c08\u8282\u76ee\u3002<\/p>\n<p>\u26a0\ufe0f \u66f4\u65b0\uff1a2025-06-17 \u76ee\u524d\u5173\u4e8e David Sinclair \u6559\u6388\u53ca\u5176\u5021\u5bfc\u7684\u767d\u85dc\u82a6\u9187\u3001NMN \u7b49\u6297\u8870\u8001\u4ea7\u54c1\u7684\u79d1\u5b66\u8bc1\u636e\u4ecd\u5b58\u5728\u8f83\u5927\u4e89\u8bae\uff0c\u76f8\u5173\u5185\u5bb9\u8bf7\u8c28\u614e\u53c2\u8003\u548c\u91c7\u7eb3\u3002<\/p>\n<p>\u8870\u8001\u7684\u672c\u8d28<br \/>\nSinclair \u8ba4\u4e3a\uff0c\u8870\u8001\u662f\u4e00\u79cd\u75be\u75c5\uff0c\u5b83\u672c\u8eab\u5bfc\u81f4\u4e86\u975e\u5e38\u591a\u901a\u5e38\u610f\u4e49\u4e0a\u7684\u75be\u75c5\u7684\u51fa\u73b0\uff0c\u6bd4\u5982\u963f\u5c14\u5179\u6d77\u9ed8\u75c7\uff0c\u764c\u75c7\u7b49\u3002\u6211\u4eec\u53ef\u4ee5\u901a\u8fc7\u79d1\u5b66\u7684\u624b\u6bb5\u6765\u201c\u6cbb\u7597\u201d\u8870\u8001\uff0c\u751a\u81f3\u9006\u8f6c\u5b83\u3002<\/p>\n<p>\u4ece\u672c\u8d28\u4e0a\u6765\u8bf4\uff0c\u8870\u8001\u662f\u57fa\u56e0\u4fe1\u606f\u7684\u635f\u5931\uff0c\u8fd9\u5206\u4e3a\u4e24\u90e8\u5206\uff1a<\/p>\n<p>DNA \u672c\u8eab\u7684\u4fe1\u606f\uff0c\u6bd4\u5982\u7ec6\u80de\u4e2d\u7684 DNA \u7ed3\u6784\u4f1a\u5728\u8f90\u5c04\u7b49\u60c5\u51b5\u4e0b\u53d7\u5230\u7834\u574f\u3002<br \/>\n\u63a7\u5236\u54ea\u4e9b\u57fa\u56e0\u8fdb\u884c\u8868\u8fbe\u7684\u4fe1\u606f\u53d7\u5230\u4e86\u7834\u574f\uff0c\u4e5f\u5c31\u662f\u6240\u8c13\u7684\u8868\u89c2\u57fa\u56e0\u7ec4\uff08epigenome\uff09\u3002\u8fd9\u90e8\u5206\u5728\u8870\u8001\u7684\u56e0\u7d20\u4e2d\u5360\u4e86 80%\u3002<br 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20%\uff0c\u63a7\u5236\u57fa\u56e0\u8868\u8fbe\u8fd9\u90e8\u5206\u5360\u4e86\u5927\u591a\u6570\u3002<\/p>\n<p>\u8fd9\u91cc\u6709\u70b9\u610f\u5916\u7684\u662f Sinclair \u6559\u6388\u4ecb\u7ecd\u7684\u6700\u91cd\u8981\u7684\u51e0\u4e2a\u5b9e\u9a8c\uff0c\u90fd\u8ddf\u524d\u9762\u6211\u4eec\u63d0\u5230\u7684 fasting \u6709\u5173\u3002\u6bd4\u5982\u4e00\u822c\u8001\u9f20\u7684\u5bff\u547d\u5927\u6982\u662f 2 \u5e74\uff0c\u4ed6\u4eec\u5b9e\u9a8c\u5ba4\u6709\u4e00\u53ea\u53eb Yoda \u7684\u8001\u9f20\uff0c\u6d3b\u4e86\u8db3\u8db3 5 \u5e74\u3002\u5176\u4e3b\u8981\u7684\u505a\u6cd5\u5c31\u662f\u9009\u53d6\u4e86\u4f8f\u5112\u57fa\u56e0\uff0c\u4ee5\u53ca\u6267\u884c fasting\u3002<\/p>\n<p>\u6559\u6388\u8be6\u7ec6\u4ecb\u7ecd\u4e86 fasting \u4e3a\u4f55\u80fd\u63d0\u5347\u52a8\u7269\/\u4eba\u7c7b 30% 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\/>\n\u8840\u7cd6\u6c34\u5e73\u4f4e\uff0c\u4f1a\u8ba9\u8eab\u4f53\u5bf9\u80f0\u5c9b\u7d20\u66f4\u654f\u611f\uff0c\u66f4\u5feb\u5438\u6536\u8840\u7cd6\uff0c\u4e5f\u5bf9\u5065\u5eb7\u6709\u76ca\u3002<br \/>\n\u5f53\u4f60\u4ece\u6765\u4e0d\u611f\u53d7\u9965\u997f\u65f6\uff0c\u4f60\u7684\u8870\u8001\u65f6\u949f\u4e5f\u8d70\u7684\u66f4\u5feb\u3002<br \/>\n\u9664\u4e86 24 \u5c0f\u65f6\u5468\u671f fasting \u89e6\u53d1\u7684 autophagic\uff0c\u8fd8\u6709\u66f4\u6df1\u5c42\u6b21\u7684\u6e05\u7406\u673a\u5236\uff0c\u4f1a\u5728\u7981\u98df\u7b2c\u4e8c\uff0c\u4e09\u5929\u542f\u52a8\u3002\u5728\u8001\u5e74\u8001\u9f20\u4e0a\u7684\u5b9e\u9a8c\u8868\u660e\uff0c\u8fd9\u79cd\u957f\u65f6\u95f4\u7684\u7981\u98df\u53ef\u4ee5\u8ba9\u4ed6\u4eec\u5ef6\u957f\u5bff\u547d 35%\u3002\u4e0d\u8fc7\u8fd9\u4e2a\u5b9e\u64cd\u96be\u5ea6\u5bf9\u666e\u901a\u4eba\u6765\u8bf4\u6709\u70b9\u5927\u3002<br \/>\nSinclair \u4e5f\u5bf9\u6bd4\u4e86\u4e00\u4e9b\u4e0a\u4e2a\u4e16\u7eaa\u5931\u8d25\u7684\u7814\u7a76\uff0c\u6bd4\u5982\u901a\u8fc7\u6297\u6c27\u5316\u5242\u6765\u62b5\u5fa1\u8870\u8001\u3002\u73b0\u4ee3\u957f\u5bff\u7814\u7a76\u7684\u6838\u5fc3\u601d\u60f3\u662f\uff0c\u5982\u4f55\u901a\u8fc7\u4e00\u4e9b\u673a\u5236\u624b\u6bb5\u6765\u89e6\u53d1\u8eab\u4f53\u81ea\u8eab\u7684\u8870\u8001\u62b5\u6297\u673a\u5236\u3002<\/p>\n<p>\u6b64\u5916 Sinclair \u4e5f\u4ecb\u7ecd\u4e86\u4e00\u4e9b\u6fc0\u52a8\u4eba\u5fc3\u7684\u524d\u6cbf\u6280\u672f\uff0c\u4f8b\u5982\u901a\u8fc7\u57fa\u56e0\u6cbb\u7597\u65b9\u6cd5\uff0c\u53ef\u4ee5\u91cd\u542f\u6211\u4eec\u7684 DNA \u8868\u8fbe\u7cfb\u7edf\u3002\u901a\u8fc7\u4e00\u6b21\u6ce8\u5c04\uff0c\u53ef\u4ee5\u8ba9\u76f2\u4eba\u6062\u590d\u89c6\u529b\uff0c\u8fd9\u5df2\u7ecf\u5728\u8001\u9f20\u8eab\u4e0a\u5f97\u5230\u4e86\u9a8c\u8bc1\u3002\u6216\u8bb8\u51e0\u5e74\u540e\uff0c\u6211\u4eec\u53ef\u4ee5\u50cf\u6b7b\u4f8d\u90a3\u6837\u5b9e\u73b0\u8eab\u4f53\u5404\u90e8\u5206\u7684\u9006\u8f6c\u8001\u5316\u3002<\/p>\n<p>\u6297\u8870\u8001\u624b\u6bb5<br \/>\n\u5148\u6765\u603b\u89c8\u770b\u4e00\u4e0b\u5404\u79cd\u6297\u8870\u8001\u7684\u624b\u6bb5\u3002<\/p>\n<p>\u996e\u98df<br \/>\n\u5305\u62ec\u98df\u7269\u7ed3\u6784\u548c\u996e\u98df\u63a7\u5236\u3002\u996e\u98df\u63a7\u5236\u65b9\u9762\u524d\u9762\u6709\u63d0\u5230\u8fc7\uff0c\u5efa\u8bae\u7f29\u77ed\u8fdb\u98df\u7a97\u53e3\u5230 8 \u5c0f\u65f6\u5de6\u53f3\u3002\u996e\u98df\u7ed3\u6784\u53ef\u4ee5\u53c2\u8003\u6700\u65b0\u53d1\u8868\u5728 Cell \u4e0a\u7684\u8fd9\u7bc7\u6587\u7ae0 Nutrition, longevity and disease: From molecular mechanisms to interventions\u3002\u7b80\u5355\u603b\u7ed3\u4e00\u4e0b\u5c31\u662f\u591a\u5403\u690d\u7269\u7c7b\u7684\u86cb\u767d\uff08\u82b1\u751f\uff0c\u85dc\u9ea6\uff0c\u8c46\u7c7b\uff0c\u897f\u5170\u82b1\u7b49\uff09\uff0c\u8102\u80aa\uff08\u6a44\u6984\u6cb9\uff0c\u575a\u679c\uff0c\u725b\u6cb9\u679c\u7b49\uff09\uff0c\u51cf\u5c11\u7cbe\u5236\u78b3\u6c34\uff08\u767d\u7c73\u996d\uff0c\u767d\u9762\u5305\uff0c\u86cb\u7cd5\uff0c\u997c\u5e72\u7b49\uff09\uff1b\u52a8\u7269\u8102\u80aa\uff0c\u52a8\u7269\u86cb\u767d\u8d28\uff0c\u7cd6\u8fd9\u4e9b\u603b\u4f53\u6765\u8bf4\u662f\u52a0\u901f\u8870\u8001\u7684\u3002<\/p>\n<p>\u957f\u5bff\u996e\u98df\u5efa\u8bae<\/p>\n<p>\u4f53\u80b2\u953b\u70bc<br 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App \u6765\u8ffd\u8e2a\u4e00\u4e0b\u751f\u7269\u949f\uff0c\u4e5f\u662f Satchin Panda \u7b49\u5927\u4f6c\u53c2\u4e0e\u5f00\u53d1\u7684\u9879\u76ee\uff0c\u503c\u5f97\u4fe1\u8d56\u3002<\/p>\n<p>\u996e\u98df\u65b9\u9762\uff0c\u5f00\u59cb\u5c1d\u8bd5 8 \u5c0f\u65f6\u8fdb\u98df\u7a97\u53e3\u7684 fasting\uff0c\u76ee\u524d\u611f\u89c9\u826f\u597d\u3002\u4e2d\u996d\u4e00\u822c\u5403\u852c\u83dc\u4e3a\u4e3b\u7684\u8f7b\u98df\uff0c\u665a\u4e0a\u5c31\u6bd4\u8f83\u653e\u98de\u81ea\u6211\uff0c\u60f3\u5403\u5565\u5403\u5565\u3002\u65e9\u4e0a\u4f1a\u770b\u60c5\u51b5\u559d\u70b9\u76d0\u6c34\uff0c\u8336\u6216\u8005 AG1 \u7684\u8865\u5145\u5242\u3002\u81b3\u98df\u8865\u5145\u5242\u76ee\u524d\u57fa\u672c\u53ea\u6709\u590d\u5408\u7ef4\u751f\u7d20\u548c EPA \u9c7c\u6cb9\u5728\u4f7f\u7528\uff0c\u540e\u9762\u53ef\u4ee5\u53c2\u8003\u4e0b Huberman \u7684\u201c\u914d\u65b9\u201d \u589e\u52a0\u4e00\u4e9b\u3002Huberman \u81ea\u5df1\u4e5f\u5728\u8282\u76ee\u4e2d\u8868\u793a\u5bf9\u767d\u85dc\u82a6\u9187\u548c NMN \u8fd8\u5728\u89c2\u671b\u72b6\u6001\uff0c\u6211\u67e5\u4e86\u4e9b\u8d44\u6599\u53d1\u73b0\u6709\u4e89\u8bae\u7684\u5730\u65b9\u8fd8\u4e0d\u5c11\uff0c\u6240\u4ee5\u6211\u4e2a\u4eba\u5efa\u8bae\u5148\u91c7\u7eb3\u5e7f\u53d7\u8ba4\u53ef\u548c\u4f7f\u7528\u7684\u4e00\u4e9b\u8865\u5145\u5242\uff0c\u5982 EPA \u9c7c\u6cb9\uff0c\u4e8c\u7532\u53cc\u80cd\u7b49\u3002\u4e2a\u4eba\u76ee\u524d\u8003\u8651\u7684\u8865\u5145\u5242\u5217\u8868\uff1a<\/p>\n<p>\u57fa\u7840\u7ef4\u751f\u7d20\uff0c\u5e38\u89c4\u8865\u5145\u5242\uff0c\u4e5f\u53ef\u4ee5\u6839\u636e\u81ea\u5df1\u7684\u996e\u98df\u7ed3\u6784\uff0c\u751f\u6d3b\u4e60\u60ef\u9009\u62e9\u7279\u5b9a\u7684\u8425\u517b\u7269\u8d28\u8865\u5145\u3002<br \/>\nOmega-3 EPA\uff0c\u5e38\u5e74\u9500\u91cf\u9760\u524d\u7684\u8865\u5145\u5242\uff0c\u597d\u5904\u524d\u9762\u5df2\u7ecf\u8bf4\u4e86\u5f88\u591a\u4e86\u3002<br \/>\nAG1\uff0c\u8d85\u706b\u7684\u5c0f\u7eff\u7c89\uff0c\u5404\u79cd\u690d\u7269\u63d0\u53d6\u7269 + \u5404\u79cd\u7ef4\u751f\u7d20\u77ff\u7269\u4f1a\uff0cFridman \u7b49\u5927\u4f6c\u7684\u8282\u76ee\u91cc\u90fd\u6709\u63d0\u5230\u3002\u4e2a\u4eba\u4e70\u4e86\u4e00\u6b21\uff0c\u4e0d\u8fc7\u770b\u4e00\u4e9b\u5176\u5b83\u8bc4\u6d4b\u8c8c\u4f3c\u5e76\u4e0d\u662f\u5f88\u5212\u5f97\u6765\u3002<br \/>\nBetaine HCL &amp; Pepsin\uff0c\u4fdd\u62a4\u80a0\u80c3\uff0c\u4fc3\u8fdb\u5438\u6536\u3002<br \/>\nL-Tyrosine\uff0c\u63d0\u5347\u591a\u5df4\u80fa\uff0c\u53ef\u80fd\u4f1a\u4e70\u4e2a\u5c1d\u5c1d\u9c9c\u3002<br \/>\n\u4e8c\u7532\u53cc\u80cd\uff0c\u6297\u8870\u8001\u201c\u795e\u836f\u201d\uff0c\u4e0d\u8fc7\u8fd9\u4e2a\u836f\u7684\u6709\u6548\u6027\u548c\u5b89\u5168\u6027\u8fd8\u6709\u4e89\u8bae\uff0c\u5efa\u8bae\u8c28\u614e\u3002<br \/>\nResveraCel\uff0c\u26a0\ufe0f\u767d\u85dc\u82a6\u9187\uff0cNR \u7b49\u6297\u8870\u8001\u7ec4\u5408\u3002\u6548\u679c\u540c\u6837\u6709\u4e89\u8bae\uff0c\u5c24\u5176 NMN \u8fd9\u5757\u66f4\u662f\u5404\u79cd\u4ea7\u54c1\u9c7c\u9f99\u6df7\u6742\u65e0\u6cd5\u5206\u8fa8\uff0c\u8c28\u614e\u8d2d\u5165\u3002<br \/>\n\u5f88\u591a\u4eba\u90fd\u5173\u5fc3 fasting \u53ef\u80fd\u5f15\u53d1\u80c6\u7ed3\u77f3\uff0c\u8fd9\u91cc\u63d0\u4f9b\u4e00\u4e9b\u8865\u5145\u4fe1\u606f\uff1a<\/p>\n<p>\u4ece\u8fd9\u7bc7 Bloch, H. M. \u7b49\u4eba\u7684\u8bba\u6587 \u6765\u770b\uff0cfasting \u8fc7\u7a0b\u4e2d\u80c6\u6c41\u7684\u9971\u548c\u5ea6\u6709\u4e00\u4e2a\u5148\u4e0a\u5347\u540e\u4e0b\u964d\u7684\u8fc7\u7a0b\uff0cDr. Berg \u4e5f\u4ee5\u6b64\u505a\u4e86\u89e3\u91ca\uff0c\u8ba4\u4e3a fasting \u52a0\u751f\u916e\u996e\u98df\uff08\u6444\u5165\u8102\u80aa\uff09\u5bf9\u80c6\u56ca\u5065\u5eb7\u53cd\u800c\u662f\u6709\u76ca\u7684\u3002<br \/>\n\u4ece\u8fd9\u7bc7 Sichieri, R. \u7b49\u4eba\u7684\u8bba\u6587 \u7684\u7ed3\u679c\u6765\u770b\uff0clong overnight fasting \u548c\u8282\u98df\u4f1a\u63d0\u5347\u5f97\u80c6\u7ed3\u77f3\u7684\u6982\u7387\u3002\u4e0d\u8fc7\u51cf\u80a5\uff08\u51cf\u5c11\u8102\u80aa\uff09\u672c\u8eab\u5c31\u4f1a\u63d0\u5347\u5f97\u80c6\u7ed3\u77f3\u7684\u6982\u7387\u3002<br \/>\n\u6301\u7eed 24 \u5c0f\u65f6\u4ee5\u4e0a\u7684\u7981\u98df\u76f8\u5173\u7684\u7814\u7a76\u6bd4\u8f83\u5c11\uff08\u6bd4\u8f83\u96be\u6267\u884c\uff09\uff0c\u4f46\u4ece\u673a\u7406\u4e0a\u6765\u8bf4\u957f\u65f6\u95f4\u7684\u7981\u98df\u5e94\u8be5\u4f1a\u589e\u52a0\u5f97\u80c6\u7ed3\u77f3\u7684\u6982\u7387\u3002<br \/>\n\u996e\u98df\u7ed3\u6784\uff0c\u81ea\u8eab\u72b6\u51b5\u5bf9\u80c6\u7ed3\u77f3\u7684\u5f62\u6210\u4e5f\u4f1a\u6709\u5f88\u5927\u5f71\u54cd\uff0c\u4f8b\u5982\u9ad8\u80c6\u56fa\u9187\uff0c\u9ad8\u80f0\u5c9b\u7d20\u6c34\u5e73\uff0c\u9ad8\u78b3\u6c34\u996e\u98df\u7b49\u3002\u9ad8\u7ea4\u7ef4\u98df\u7269\uff0c\u5065\u5eb7\u7684\u8102\u80aa\u6444\u5165\uff0c\u6709\u52a9\u4e8e\u964d\u4f4e\u5f97\u80c6\u7ed3\u77f3\u7684\u6982\u7387\u3002<br \/>\n\u603b\u4f53\u770b\u4e0b\u6765\uff0c\u6211\u4e2a\u4eba\u611f\u89c9\u8fd9\u5757\u7684\u5b9e\u9a8c\u4e0a\u6ca1\u6709\u4e00\u4e2a\u5b9a\u8bba\uff08\u5c31\u8ddf \u5496\u5561\u662f\u5426\u4f1a\u5f15\u53d1\u80c6\u7ed3\u77f3 \u4e00\u6837\uff09\uff0c\u4f46\u5e94\u8be5\u4e0d\u662f\u4e00\u4e2a\u6982\u7387\u5f88\u5927\u7684\u95ee\u9898\uff0c\u8d77\u7801 Huberman \u6559\u6388\u8ddf\u8fd9\u4e2a\u9886\u57df\u7684\u53e6\u4e00\u4f4d\u6743\u5a01 Satchin Panda \u6559\u6388\u90fd\u6ca1\u6709\u63d0\u5230\u8fd9\u5757\u7684\u95ee\u9898\u3002\u7406\u60f3\u60c5\u51b5\u662f\u6267\u884c fasting \u65f6\u6301\u7eed\u5bf9\u4f60\u7684\u8eab\u4f53\u72b6\u51b5\u505a\u533b\u5b66\u6307\u6807\u7684\u8ddf\u8e2a\u3002\u5176\u5b83\u5c31\u770b\u4e2a\u4eba\u9009\u62e9\u4e86 \ud83d\ude42<\/p>\n<p>\u5de5\u4f5c\uff0c\u5b66\u4e60\uff0c\u4e13\u6ce8\u65b9\u9762\uff0c\u4e3b\u8981\u770b\u81ea\u5f8b\u4e86\u3002\u8fd9\u65b9\u9762\u6211\u603b\u4f53\u63a7\u5236\u8fd8\u53ef\u4ee5\uff0c\u5728\u4e86\u89e3\u4e86\u591a\u5df4\u80fa\u7684\u5de5\u4f5c\u539f\u7406\u4e4b\u540e\u5c31\u66f4\u52a0\u6709\u81ea\u4fe1\u4e86\uff0c\u4e3b\u8981\u9760\u5404\u79cd\u8f6f\u4ef6\u7684\u4e13\u6ce8\u6a21\u5f0f\u6765\u8fd1\u4f3c\u6267\u884c\u756a\u8304\u65f6\u949f\u6cd5\uff0c\u6b64\u5916\u4e5f\u91c7\u7528\u4e86\u5347\u964d\u684c\uff0c\u5927\u6982\u6709 30% \u7684\u65f6\u95f4\u7ad9\u7acb\u529e\u516c\u3002\u5de5\u4f5c\u95f4\u6b47\u4f1a\u5c1d\u8bd5\u4e00\u4e0b Yoga Nidra\u3002\u6b64\u5916\u665a\u4e0a\u5b66\u4e60\u65f6\u6bb5\u4f1a\u7528 iPad \u7684 Books \u6765\u8bb0\u5f55\u4e00\u4e0b\u9605\u8bfb\u65f6\u95f4\uff0c\u57fa\u672c\u4e0a\u6bcf\u5929\u4fdd\u6301 30 \u5206\u949f\u4ee5\u4e0a\uff0c\u6301\u7eed\u575a\u6301\u3002\u540e\u9762\u8003\u8651\u8bd5\u8bd5\u5de5\u4f5c\u65f6\u559d\u9a6c\u9edb\u8336\uff0c\u4ee5\u53ca\u590f\u5929\u5f00\u59cb\u5c1d\u8bd5\u51b7\u6c34\u6fa1\u3002<\/p>\n<p>\u8fd0\u52a8\u65b9\u9762\u662f\u8fd9\u4e00\u5e74\u6765\u6539\u89c2\u6700\u5927\u7684\u4e00\u9879\uff0c\u4f9d\u9760\u5c0f\u7c73\u624b\u73af PAI \u6307\u6570\u529f\u80fd\u7684\u7763\u4fc3\uff0c\u57fa\u672c\u4e0a\u505a\u5230\u4e86\u6bcf\u5468\u5e73\u5747 3 \u6b21\u7684\u8dd1\u6b65\u6216\u8005\u7fbd\u6bdb\u7403\u6d3b\u52a8\uff0c\u6301\u7eed\u628a PAI \u503c\u4fdd\u6301\u5728 200 \u5de6\u53f3\u3002\u603b\u4f53\u6765\u8bf4\u5bf9\u4e8e\u7cbe\u795e\u72b6\u6001\u7684\u6539\u89c2\u8fd8\u662f\u5f88\u5927\u7684\uff0c\u809a\u5b50\u4e0a\u7684\u8102\u80aa\u4e5f\u51cf\u5c11\u4e86\u5f88\u591a\u3002\u552f\u4e00\u6bd4\u8f83\u56f0\u6270\u7684\u662f\u4e00\u822c\u4e0b\u73ed\u540e\u8fd0\u52a8\u90fd\u8981 9\uff0c10 \u70b9\u5f00\u59cb\u4e86\uff0c\u7ed3\u675f\u540e\u4f1a\u79bb\u5165\u7761\u7684\u65f6\u95f4\u6bd4\u8f83\u8fd1\uff0c\u6709\u65f6\u5019\u4f1a\u5bf9\u7761\u7720\u8d28\u91cf\u6709\u6240\u5f71\u54cd\u3002<\/p>\n<p>\u6700\u540e\uff0cHuberman \u6559\u6388\u7684 podcast \u4e2d\u8fd8\u6709\u5f88\u591a\u5176\u5b83\u5185\u5bb9\uff0c\u6bd4\u5982\u4e60\u60ef\u517b\u6210\uff0c\u5065\u8eab\u589e\u808c\uff0c\u5e94\u5bf9\u6050\u60e7\u4e0e\u521b\u4f24\uff0c\u60c5\u7eea\u7ba1\u7406\u7b49\uff0c\u611f\u5174\u8da3\u7684\u670b\u53cb\u53ef\u4ee5\u8fdb\u4e00\u6b65\u6316\u6398\u3002\u672c\u6587\u4ee5\u5b9e\u9a8c\u4e8b\u5b9e\u4e0e\u539f\u7406\u5047\u8bbe\u7684\u9648\u8ff0\u4e3a\u4e3b\uff0c\u4ee5\u4e0a\u6240\u6709\u7684\u884c\u52a8\u65b9\u6848\u90fd\u9700\u8981\u5728\u54a8\u8be2\u533b\u5e08\uff0c\u4e13\u4e1a\u4eba\u5458\u7684\u6761\u4ef6\u4e0b\uff0c\u7ed3\u5408\u81ea\u8eab\u60c5\u51b5\u6267\u884c\uff0c\u6ce8\u610f\u81ea\u8eab\u5b89\u5168\uff0c\u672c\u4eba\u4e0e Huberman \u90fd\u4e0d\u8d1f\u76f8\u5173\u540e\u679c\u8d23\u4efb\u3002<\/p>\n<p>\u5907\u6ce8\uff1a\u8fd9\u7bc7\u6587\u7ae0\u4e5f\u540c\u65f6\u53d1\u5e03\u5230\u4e86 Github\uff0c\u6b22\u8fce\u5927\u5bb6 Star \u5e76\u63d0\u51fa\u5b9d\u8d35\u5efa\u8bae\uff0c\u8c22\u8c22\uff01\u5982\u679c\u4f60\u5bf9\u6211\u7684\u5176\u5b83\u4f5c\u54c1\u611f\u5174\u8da3\uff0c\u4e5f\u6b22\u8fce\u641c\u7d22\u5173\u6ce8\u516c\u4f17\u53f7\uff1aRandomGenerator\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u524d\u8a00 https:\/\/github.com\/zijie0\/HumanSystemOptimization?ta &hellip; <\/p>\n<p class=\"link-more\"><a href=\"http:\/\/101.43.65.133:8899\/?p=489\" class=\"more-link\">Read more<span class=\"screen-reader-text\"> &#8220;\u5065\u5eb7\u5b66\u4e60\u5230150\u5c81 &#8211; \u4eba\u4f53\u7cfb\u7edf\u8c03\u4f18\u4e0d\u5b8c\u5168\u6307\u5357&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[73,74,75],"class_list":["post-489","post","type-post","status-publish","format-standard","hentry","category-knowledge","tag-73","tag-74","tag-75"],"_links":{"self":[{"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/posts\/489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=489"}],"version-history":[{"count":5,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/posts\/489\/revisions"}],"predecessor-version":[{"id":494,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=\/wp\/v2\/posts\/489\/revisions\/494"}],"wp:attachment":[{"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=489"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/101.43.65.133:8899\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}