本期节目中，Andrew Huberman 博士采访了斯坦福大学生物学、神经学和神经外科教授罗伯特·萨波尔斯基博士，探讨了压力、短期压力和长期压力的定义，以及压力如何根据不同的情境产生正面或负面影响。他们还讨论了压力缓解，以及我们对压力缓解技巧（包括运动）的控制感如何决定健康结果。萨波尔斯基博士解释了睾酮激素的一些关键影响，包括它如何放大攻击性或性行为的先有倾向，但它本身并不产生这些行为。他还解释了睾酮如何影响我们的社会等级、自信心和接受不同挑战的意愿。他还解释了我们的行为和感知如何塑造睾酮水平。他们还讨论了雌激素，以及它在脑发育、健康和长寿中起到的重要作用。最后，他们讨论了自由意志，拥有自由意志意味着什么，以及我们是否拥有任何自由意志，包括知识本身如何让我们能够为自己和社会做出更好的决定。

🤯 **压力与健康：** 压力可以分为短期压力和长期压力，短期压力可以激发我们，而长期压力则会损害我们的健康。压力对健康的影响取决于个体对压力的控制感，例如，运动可以减轻压力，但只有当我们认为自己能够控制运动时，运动才能真正发挥作用。

💪 **睾酮：** 睾酮是一种与男性气质、攻击性和自信心相关的激素，但它并不直接导致这些行为。睾酮水平会受到社会等级、行为和感知的影响。例如，处于社会等级较高的男性往往拥有更高的睾酮水平，而自信的男性则更容易展现出攻击性。

🧠 **雌激素：** 雌激素对于女性的生育能力和健康至关重要，同时它也对男性的大脑发育和认知功能起着重要的作用。雌激素可以改善大脑功能，延长寿命，但其影响取决于激素水平的变化时间。

🤔 **自由意志：** 关于自由意志的争论一直存在，我们是否拥有自由意志，或者我们的行为完全由基因和环境决定？萨波尔斯基博士认为，我们可能拥有某种程度的自由意志，但这种自由意志受到我们知识和经验的限制。知识可以帮助我们做出更好的选择，但我们无法完全控制自己的行为。

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction: Dr. Robert Sapolsky 

(00:02:25) Sponsors: AG1, LMNT

(00:06:30) Stress: Short & Long-Term, Good & Bad 

(00:09:11) Valence & Amygdala 

(00:11:00) Testosterone: Common Myths vs. Actual Truths 

(00:15:15) Behaviors that Affect Testosterone  

(00:17:20) Mindsets & Contexts that Affect Testosterone

(00:20:28) How Finger Length Ratios Reflect Prenatal Hormone Levels  

(00:22:30) Aggression: Male-Female, Female-Male, & Female-Female 

(00:24:05) Testosterone: The Challenge Hypothesis 

(00:29:20) How Dopamine Impacts Testosterone & Motivation 

(00:32:32) Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 

(00:39:40) Are Testosterone & Sperm Counts in Males Really Dropping? 

(00:42:15) Stress Mitigation & Our Sense of Control 

(00:51:35) How Best to Buffer Stress 

(00:57:04) Power of Perception, Choice & Individual Differences 

(01:00:32) Context-Setting, Prefrontal Cortex & Hierarchy 

(01:11:20) How Dr. Sapolsky Accomplishes Deep Thinking  

(01:13:17) Do We Have Free Will? 

(01:20:50) How to Apply Knowledge & Learning  

(01:23:44) Robert’s New Book: “Determined: The Science of Life Without Free Will” 

(01:28:27) Reflections, Support of Podcast, & Supporting Stress Research 

Title Card Photo Credit: Mike Blabac

Disclaimer