E33 我们为什么总是如此疲惫
碳基生物生存指南
我们好像总是很累。身体提不上劲，心理也没有动力，感觉活着本身，就已经很累了。
这样低精力也总是跟没有目标、没有动力、倦怠、畏难绑在一起，好像谁都不想被贴上这个标签。但高精力就一定好吗？他们似乎从来感觉不到累，但会不会当真的垮下来的时候，才发现其实一直在透支。
所以，精力到底是什么，为什么日常生活就让人如此疲惫？精力真的是天生的吗？低精力的人，真的可以获得世俗意义上的成功吗？如果想要提升精力，除了人人都知道的睡好吃好运动好，还有其他解法吗？
本期节目就想在这个话题上，对疲惫和精力，做一次更底层的拆解。希望能帮你在信息繁杂的方法论之外，真正了解精力，了解疲惫。从原理和数据入手，我们也终于可以回答：那些看起来精力充沛的“高精力人群”和似乎总容易疲惫的“低精力人群”，到底有没有优劣之分。
【时间轴】
05:03 计算每日卡路里消耗时，你会忽视什么
09:37 为啥我喝水都胖、哪怕吃了很多也懒得动 - 也许是因为你对能量的敏感性不够
17:20 心理疲惫从何而来 - 人与人间的动机响应敏感性差异
19:30 衡量疲惫时的主观感受和客观指标，到底哪个更可靠？
22:42 该如何正确看待智能设备的数据焦虑
23:49 关于疲惫的客观指标：运动表现，静息心率，心率变异性
28:20 主观疲惫的不同分类测量
31:36 恢复和休息本身，就是进步的一部分
38:28 做自己感兴趣的事情还能拿到钱，怎么反而越做越没劲
44:34 钱，怎么会没用呢..？
48:11 你的动力来源 - 基本心理需求：胜任感，归属感，自主性
49:35 为什么有些事儿你超有动力做，几乎让人上瘾？
54:32 胜任感，归属感，自主性如何帮我们在生活中找回动力
58:07 我们该谈钱，但不能只谈钱
59:58 高精力 vs 低精力，到底谁好谁坏呢？
62:07 低精力人群，也可以获得世俗意义上的成功；而高精力人群，也有需要注意的风险点
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📃 本期播客提到的文献素材传送门：
第一部分 身体和心理的精力输出，比你想得要复杂得多
NEAT 在每日能量消耗的占比： https://journals.physiology.org/doi/full/10.1152/ajpendo.00562.2003 ：“EAT is therefore the most variable component of energy expenditure, both within and between subjects, ranging from ∼15% of total daily energy expenditure in very sedentary individuals to 50% or more of total daily energy expenditure in highly active individuals”
活动不足人群比例： https://pmc.ncbi.nlm.nih.gov/articles/PMC10351178/ ：“From 2010 to 2018, the age-adjusted prevalence of insufficient PA in China increased from 17.9% (95% confidence interval 16.3% to 19.5%) in 2010 to 22.3% (20.9% to 23.8%) in 2018 (P for trend < 0.001).”， https://www.ncbi.nlm.nih.gov/books/NBK279077/ ：“For the majority of subjects in industrialized countries, exercise is believed to be negligible.
不同人每天1000大卡的能量摄入实验： https://pubmed.ncbi.nlm.nih.gov/9880251/
NEAT 激活者与 NEAT 保存者： https://www.mayoclinicproceedings.org/article/S0025-6196(15)00123-8/fulltext：“NEAT activators are those animals with a copious and robust NEAT signal, and NEAT conservers have a blunted response to NEAT signals and expend lower levels of energy, resulting in obesity.”
NEAT 遗传水平，测量的是体力活动水平，不是直接测量NEAT敏感度。但这两者方向上是一致的： https://journals.physiology.org/doi/full/10.1152/ajpendo.00562.2003 ：“On the basis of twin and family studies, the heritability for physical activity level is estimated to be between 29 and 62%.”
影响 NEAT 敏感性的非基因因素： https://www.mayoclinicproceedings.org/article/S0025-6196(15)00123-8/fulltext ：“The genetic regulation of NEAT is possibly influenced by multiple neuromediators located in the hypothalamus, including orexin, neuromedin U, ghrelin, and the agouti gene–related protein. This, plus the conditioning of the environment to different levels of physical activity and the behavioral factors that we learned from our main educators, will determine an individual to be a NEAT activator or a NEAT conserver, predisposing us to spend more time either sitting or moving. ”
所有人格特质的可遗传性元分析： https://pubmed.ncbi.nlm.nih.gov/25961374/
生理 vs 心理，疲劳 vs 精力互相独立却也互相影响： https://www.tandfonline.com/doi/full/10.1080/21641846.2019.1573790 ：”Trait physical and mental fatigue were moderately correlated (r = .59, p < .001; table in online appendix). A similar association was found for physical and mental energy (r = .50, p < .001). Mental energy and fatigue were also associated (r =−.30, p < .001), as was physical energy and fatigue (r =−.32, p < .001). Interestingly, physical energy was not associated with mental fatigue (r =−.07, p = .67), but there was a small but signicant correlation between physical fatigue and mental energy (r =−.23, p < .001).“
睡眠客观数据与主观感受并不匹配： https://pubmed.ncbi.nlm.nih.gov/27889439/ ：“Thirty-eight sleep, demographic and clinical correlates of sleep quality were considered. Together, these multivariable models explained only 11-17% of the variance in predicting subjective sleep quality.“ , “Overall, the commonly obtained measures of polysomnographically-defined sleep contributed little to subjective ratings of prior-night sleep quality.” 以及反例： https://academic.oup.com/sleep/article-abstract/26/2/117/2709164 ：“ Sleepiness ratings suggest that subjects were largely unaware of these increasing cognitive deficits, which may explain why the impact of chronic sleep restriction on waking cognitive functions is often assumed to be benign.”
主观疲惫水平会影响运动表现，但不是通过客观指标： https://journals.physiology.org/doi/full/10.1152/japplphysiol.91324.2008 ：“This negative effect was not mediated by cardiorespiratory and musculoenergetic factors as physiological responses to intense exercise remained largely unaffected.”
第二部分 疲惫，能被准确测量和预判吗
职业运动员客观测量指标： https://www.thieme-connect.com/products/ejournals/html/10.1055/a-2433-3930
HRV 高还是低好？该如何关注？（7 天均值测量） https://pmc.ncbi.nlm.nih.gov/articles/PMC11204851/：“A high HRV relative to baseline represents a healthy, flexible autonomic system and improved adaptability and recovery in response to a changing environment or stressor, such as travel or exercise.”，“valuating rolling 7-day averages of an individual’s HRV compared to daily values may provide a more meaningful context on HRV changes and overtraining compared to daily measurements or population norms.”
长期训练导致静息心率降低的具体机制： https://pubmed.ncbi.nlm.nih.gov/24825544/ ：“Endurance athletes exhibit sinus bradycardia, that is a slow resting heart rate, associated with a higher incidence of sinus node (pacemaker) disease and electronic pacemaker implantation.”
运动表现的客观变化是过度训练： https://pmc.ncbi.nlm.nih.gov/articles/PMC9460078/ ：“Functional overreaching is defined as a short-term decrease in performance (usually up to 2 weeks) followed by a supercompensation effect (adaptive improvement in performance). In cases where the performance decrement is of a slightly longer duration (usually up to 3-4 weeks) and not followed by supercompensation, the term nonfunctional overreaching is used. Finally, if reduced performance capacity lasts for more than 3 to 4 weeks and is followed by neither supercompensation nor improved athletic performance, the athlete is likely experiencing an overtraining syndrome (OTS).”
运动员倦怠程度评估： https://pubmed.ncbi.nlm.nih.gov/28682196/ ， 在线问卷： https://psytests.org/sport/abqen.html
通用的倦怠程度评估问卷： https://onlinelibrary.wiley.com/doi/pdf/10.1002/job.4030020205 ， 在线问卷： https://www.mindgarden.com/117-maslach-burnout-inventory-mbi
第三部分 自我决定理论
奖励，会削弱自主性： https://selfdeterminationtheory.org/SDT/documents/1983_RyanMimsKoestner.pdf：“Rewards in general appear to have a controlling significance to some extent and thus in general run the risk of undermining intrinsic motivation.“
移除奖励后动力减弱（MRI 研究）： https://www.pnas.org/doi/full/10.1073/pnas.1013305107 ：“The strong incentive value of monetary reward pushed down the intrinsic value of task success. As a result, when the monetary reward was no longer promised, the intrinsic task value was underestimated, resulting in decreased motivation relative to the control group.”
关于奖励削弱动力的系统性综述： https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.125.6.627 ：“As predicted, engagement-contingent, completion-contingent, and performance-contingent rewards significantly undermined free-choice intrinsic motivation (d = –0.40, –0.36, and –0.28, respectively), as did all rewards, all tangible rewards, and all expected rewards.”
自我决定论 - 胜任感，链接感，自主性决定动力： https://selfdeterminationtheory.org/SDT/documents/2000_RyanDeci_SDT.pdf
胜任感，链接感，自主性能预测玩家是否持续玩游戏： https://selfdeterminationtheory.org/SDT/documents/2006_RyanRigbyPrzybylski_MandE.pdf ：“Results show that SDT’s theorized needs for autonomy, competence, and relatedness independently predict enjoyment and future game play.“
需求密度假说 - 最容易沉迷于电子游戏的孩子，是在日常生活中得不到胜任感，链接感，自主性满足的孩子： https://www.sciencedirect.com/science/article/abs/pii/S074756321830092X ：“As expected, we found strong support for the need-density hypothesis in terms of need satisfaction.”
生活幸福感直接影响线粒体效能： https://pubmed.ncbi.nlm.nih.gov/38889126/ ：“By combining longitudinal antemortem assessments of psychosocial factors with postmortem brain (dorsolateral prefrontal cortex) proteomics in older adults, we find that higher well-being is linked to greater abundance of the mitochondrial OxPhos machinery, whereas higher negative mood is linked to lower OxPhos protein content. Combined, positive and negative psychosocial factors explained 18 to 25% of the variance in the abundance of OxPhos complex I, the primary biochemical entry point that energizes brain mitochondria.”
第四部分 低精力人 vs 高精力人？
同一个人一天内疲劳感的变化大于人与人之间的区别： https://pmc.ncbi.nlm.nih.gov/articles/PMC9124457/ ：“The majority of the variance for relaxation, satisfaction, insecurity, anxiousness, irritation, feeling down, fatigue, dizziness, intention, and self-efficacy is explained by the within subjects and within days variance (42.9% to 65.8%).”
外向型 vs 内向型领导优劣势对比： https://psycnet.apa.org/record/2011-15936-006 ：“Extraversion predicts leadership emergence and effectiveness, but do groups perform more effectively under extraverted leadership? Drawing on dominance complementarity theory, we propose that although extraverted leadership enhances group performance when employees are passive, this effect reverses when employees are proactive, because extraverted leaders are less receptive to proactivity.”
尽责性最能预测职业成功： https://www.sciencedirect.com/science/article/pii/S2352250X25000673 ：“Conscientiousness is the strongest predictor across performance outcomes.” https://www.sciencedirect.com/science/article/abs/pii/S0092656619300753 ：“A general conclusion from this literature is that conscientiousness is the strongest predictor of job performance among FFM traits for most jobs.”
拓展资料
* 现在越来越多的研究指出，疲劳和精力的驱动来源并不一致，背后的生理机制也不尽相同。研究者Loy等人（2013、2018）发现，主观精力感与多巴胺水平相关，而主观疲惫感则与血清素升高、组胺下降和炎症细胞因子升高相关，是两条独立的神经化学通路。在身体层面，客观疲惫的核心机制是肌肉代谢产物的积累（糖原耗竭、乳酸、无机磷酸盐），而客观身体精力的生物学基础更接近线粒体的ATP产能效率。这意味着：不管是身体还是心理层面，你都可以在很累的同时，仍然很有精力，两者不是一根轴上的两端，而是可以独立变化的两个维度。这一点在Boolani & Manierre（2019）的研究数据里得到了验证。本期播客没有详细探讨这个区分，如果你感兴趣，可以参考以下研究：
Loy, Bryan D., Patrick J. O'Connor, and Rodney K. Dishman. "The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis." Fatigue: Biomedicine, Health & Behavior1.4 (2013): 223-242. https://www.tandfonline.com/doi/full/10.1080/21641846.2013.843266
Loy, Bryan D., Michelle H. Cameron, and Patrick J. O'Connor. "Perceived fatigue and energy are independent unipolar states: Supporting evidence." Medical Hypotheses 113 (2018): 46-51. https://pmc.ncbi.nlm.nih.gov/articles/PMC5846196/
Boolani, Ali, and Matt Manierre. "An exploratory multivariate study examining correlates of trait mental and physical fatigue and energy." Fatigue: Biomedicine, Health & Behavior 7.1 (2019): 29-40. https://www.tandfonline.com/doi/full/10.1080/21641846.2019.1573790
饮食方案会影响活力水平，与低血糖负荷饮食相比，高血糖负荷饮食与更高的抑郁症状、总体情绪紊乱和疲劳感相关，尤其是在超重/肥胖但其他方面健康的成年人中： https://pmc.ncbi.nlm.nih.gov/articles/PMC5154680/ ：“In conclusion, a high-glycemic load diet was associated with higher depression symptoms, total mood disturbance, and fatigue compared to a low-glycemic load diet especially in overweight/obese, but otherwise healthy, adults.”
大脑耗能变化 - 虽然大脑仅占体重的2%，但它却消耗了人体20%的静息代谢。但同时，目标导向认知活动的代谢成本仅比静息神经活动和体内平衡的持续成本高出5%（每日能量总代谢变化量的1%。也就是说，你苦思冥想和躺着放松，脑部消耗的卡路里变化极小，但你却能感觉到真实的疲惫。因此，心理疲惫与卡路里消耗是相关，但独立的。”： https://www.sciencedirect.com/science/article/abs/pii/S136466132400319X ：“Although it accounts for only 2% of body weight, the human brain accounts for 20% of its resting metabolism, more than tenfold the amount expected based on its weight.”, “The metabolic costs of goal-directed cognition are only 5% greater than the ongoing costs of resting neural activity and homeostasis.”
周末效应 - 用自我决定理论来解释为什么周末的人类，都会更开心： https://selfdeterminationtheory.org/SDT/documents/2010_RyanBernsteinBrown_Weekends_JSCP.pdf ：“Results supported these hypotheses, showing that for both male and female workers, weekend and nonwork activities were associated with several indicators of well-being, and these relations were partially or fully mediated by basic psychological need satisfaction.“
本期音乐：Epidemic Sound，Pixabay（免版权音乐库）Tired by Mindme，Sunset Chill Nature by Finley chill
封面设计特别感谢：wow lab
小红书账号：梦妮爱读文献 （ID：4196506308）
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