【The Diary Of A CEO】减脂科学家：减肥很容
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【The Diary Of A CEO】减脂科学家：减肥很容 | 1:00:05 |
| P2 | 【The Diary Of A CEO】减脂科学家：减肥很容 | 1:12:14 |
P1 · 【The Diary Of A CEO】减脂科学家：减肥很容易，但你就是做不到 · 睡眠才是关键 p01 # 1 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Everything you see on this table has the strong scientific evidence that it will help us sleep. | 你在这个桌子上看到的一切 都有强大的科学证据 能帮助我们入睡 |
| 0:04 | So we're going to dig into all of those in great detail. | 所以我们要非常详细地研究所有这些问题。 |
| 0:06 | So the first one is a really good one. | 所以第一个是非常好的。 |
| 0:07 | Kiwis. | 基维斯. |
| 0:08 | Kiwis? | 基维斯? |
| 0:09 | Yeah, but there's been good studies on them. | 是啊,但有很好的研究 他们。 |
| 0:10 | So if you have two to three kiwis before bed, you'll see people sleeping better. | 所以,如果你有2到3个基维 在睡觉前,你会看到人们睡得更好。 |
| 0:14 | Next on our list is sleep divorce. | 我们名单上的下一个是睡眠离婚。 |
| 0:16 | People generally don't sleep as well when you're in the same bed as others. | 你和别人睡在同一张床上 人一般睡得不好 |
| 0:20 | Next, what about this? | 接下来呢? |
展开字幕全文（1343 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Everything you see on this table has the strong scientific evidence that it will help us sleep. | 你在这个桌子上看到的一切 都有强大的科学证据 能帮助我们入睡 |
| 2 | So we're going to dig into all of those in great detail. | 所以我们要非常详细地研究所有这些问题。 |
| 3 | So the first one is a really good one. | 所以第一个是非常好的。 |
| 4 | Kiwis. | 基维斯. |
| 5 | Kiwis? | 基维斯? |
| 6 | Yeah, but there's been good studies on them. | 是啊,但有很好的研究 他们。 |
| 7 | So if you have two to three kiwis before bed, you'll see people sleeping better. | 所以,如果你有2到3个基维 在睡觉前,你会看到人们睡得更好。 |
| 8 | Next on our list is sleep divorce. | 我们名单上的下一个是睡眠离婚。 |
| 9 | People generally don't sleep as well when you're in the same bed as others. | 你和别人睡在同一张床上 人一般睡得不好 |
| 10 | Next, what about this? | 接下来呢? |
| 11 | This has more evidence than the rest of these things combined and it is effective. | 这比其他证据加起来还要多 而且很有效 |
| 12 | Another one to think about is sound. | 另一个需要思考的是声音。 |
| 13 | And it really matters sound when you sleep? | 你睡觉时声音很重要吗? |
| 14 | Yeah, as much if not more of any other factor. | 是的,如果不是更多的因素的话。 |
| 15 | There's also screen usage, light, your pillow and wearables. | 还有屏幕使用,灯光,你的枕头和可穿的. |
| 16 | But the other thing is we're spending more on sleep and sleep is getting worse. | 但另外一件事是,我们花更多的时间去睡觉,睡眠越来越糟糕. |
| 17 | And for the last 20 years, I've been doing science coaching and education | 过去20年来,我一直在做科学辅导和教育 |
| 18 | that enhances human performance. | 这可以增强人类的性能 |
| 19 | And I've been fortunate to work with the world's most elite athletes, | 我有幸和世界上最优秀的运动员合作 |
| 20 | entrepreneurs, leaders, and even 50% of athletes have a clinical sleep disorder. | 企业家,领袖,甚至50%的运动员都有临床睡眠障碍. |
| 21 | It gets worse. | 情况越来越糟了 |
| 22 | 70 to 80% of people who have clinical sleep apnea will go undiagnosed. | 70%至80%的有临床睡眠安眠症的人会被诊断不出. |
| 23 | And for women, it's somewhere in the neighborhood of 90 to 95%. | 而对于女性来说,它位于90-95%的某个街区. |
| 24 | And it is deleterious to your health because it's highly associated with long-term death risk, | 因为它与长期死亡风险高度相关 |
| 25 | cognitive function, mood regulation, performance, recovery, metabolic health. | 认知功能,情绪调节,性能,恢复,代谢健康. |
| 26 | And it happens for a bunch of different reasons. | 并因种种缘故而发生. |
| 27 | And we can go through them, but we look at the 8 billion person population. | 我们可以通过它们, 但我们看看80亿人口。 |
| 28 | We need more people to pay attention to their health. | 我们需要更多的人关注他们的健康。 |
| 29 | And so I just want to get the best possible out of people. | 所以,我只是想得到 最好的可能的人。 |
| 30 | So this could be energy, it could be metabolic, it could be cognitive function, | 因此,这可能是能量, 它可以是代谢, 它可以是认知功能, |
| 31 | it could be muscle growth or fat loss. | 可能是肌肉生长或脂肪流失 |
| 32 | And so I want to give every person listening to this the opportunity to reach their goals and dreams. | 所以我想给每个人听这个故事的机会 实现他们的目标和梦想。 |
| 33 | I'd love to go through all of those and you have a 5-4-3-2-1 method. | 我很想通过所有这些 你有一个5 -4 -3 |
| 34 | What is that? | 这是什么? |
| 35 | Yeah, it's just a little thing I came up with that says, | 是啊,这只是一个小 事情,我想到这一点, |
| 36 | all right, can we help people with fat loss? | 好吧,我们能帮助 人脂肪损失? |
| 37 | So the first thing to think about is... | 所以首先要考虑的是... |
| 38 | This is super interesting to me. | 这对我来说太有趣了 |
| 39 | My team gave me this report to show me how many of you that watch the show subscribe. | 我的团队给了我这个报告 让我知道你们有多少人看节目 |
| 40 | And some of you have told us, according to this, | 你们中有些人告诉我们, |
| 41 | that you are unsubscribed from the channel randomly. | 表示您未从频道随机订阅。 |
| 42 | So favor to ask all of you. | 所以请你们所有人 |
| 43 | Please could you check right now if you've hit the subscribe button, | 如果按下订阅按钮,请立刻检查一下 |
| 44 | if you are a regular viewer of the show and you like what we do here. | 如果你是节目的普通观众 你喜欢我们在这里做的事 |
| 45 | We're approaching quite a significant landmark on this show in terms of a subscriber number. | 我们正接近这个节目的重要里程碑 就订户数而言 |
| 46 | So if there was one simple free thing that you could do to help us, my team, everyone here, | 所以,如果有一个简单的自由的事情 你可以帮助我们,我的团队, 每个人在这里, |
| 47 | to keep this show free, to keep it improving year over year and week over week, | 保持这个节目的免费, 保持它改善的一年一年和一周的周, |
| 48 | it is just to hit that subscribe button and to double check if you've hit it. | 只需按下订阅按钮 并加倍检查是否按过了 |
| 49 | The only thing I'll ever ask of you, do we have a deal? | 我唯一要问你的,我们有协议吗? |
| 50 | If you do it, I'll tell you what I'll do. | 汝若作是语已. |
| 51 | I'll make sure every single week, every single month, | 我会确保每个星期 每个月 |
| 52 | we fight harder and harder and harder and harder | 我们更努力 更努力 更努力 |
| 53 | to bring you the guests and conversations that you want to hear. | 来给你带来宾客和你想听到的谈话 |
| 54 | I've stayed true to that promise since the very beginning of The Diary of a CEO | 自从《首席执行官日记》开始 我就一直信守诺言 |
| 55 | and I will not let you down. | 我不会让你失望的 |
| 56 | Please help us, really appreciate it. | 请帮助我们,真的很感激。 |
| 57 | Let's get on with the show. | 开展. |
| 58 | Dr. Andy Galpin, before we started recording, you said you want to do scientific research, | Andy Galpin博士 在我们开始录制之前 你说你想做科学研究 |
| 59 | coaching for your clients and you said education. | 辅导你的客户 你说教育。 |
| 60 | You also kind of alluded to the fact that you were less interested in money and these kinds of things. | 你也有点暗示了 你对金钱和这类事情不太感兴趣 |
| 61 | So the question is, why do you do what you do and what is it you're doing and who are you doing it for? | 所以问题在于,你为什么要做你做的事,你在做什么,你是为了谁? |
| 62 | The most concise way I can say it is I want to give every person listening to this | 我最简洁的方法就是 让每个人听这个 |
| 63 | the opportunity to reach their goals and dreams. | 实现他们的目标和梦想的机会。 |
| 64 | You want to look this way or not look this way and you want to perform this way. | 你想这样看还是不要这样看 你想这样表现 |
| 65 | How can we get you there? | 我们怎么才能带你到那里? |
| 66 | I want to remove those barriers and if you get there or don't get there, it was because of you. | 我想去掉那些障碍,如果你到达那里或不到达那里,那是因为你。 |
| 67 | It was not because something was holding you back that was in your way. | 不是因为有东西妨碍你 |
| 68 | So that's why I get equally excited to work with the best linebacker in the NFL | 所以我同样兴奋 和NFL最好的后卫合作 |
| 69 | and some person who just wants to wake up and not be in back pain tomorrow. | 和某个想醒过来 不想明天背痛的人 |
| 70 | So tell me who you've worked with then. | 告诉我你和谁合作过 |
| 71 | Who has been a client of yours? | 谁是你的客户? |
| 72 | I've been fortunate to work with the world's most elite athletes for 20 years at this point. | 此时有幸与世界最精英运动员合作20年. |
| 73 | So this is your number one draft picks in every major sport. | 所以,这是你头号 抽选在每一个重大运动。 |
| 74 | Hall of Famers, Cy Young winners, MVPs, Olympic gold medalists in many sports, | 名人堂,Cy Young获奖者,MVP,奥运会金牌得主, |
| 75 | world champion fighters. | 世界冠军战士. |
| 76 | We've worked with hemiplegics and periplegics individuals. | 我们和异形者和异形者合作过 |
| 77 | We've worked with the cliche executives, the mom and pops, | 我们和那些陈词滥调的主管们 父母一起工作过 |
| 78 | the person dealing and struggling with perimenopause. | 处理和挣扎 与围观。 |
| 79 | We've really done most of it. | 我们真的做了大部分。 |
| 80 | And what kinds of symptoms or goals do they come to you with? | 他们有什么症状或目标? |
| 81 | So I'll give you broad categories and specifics below that broad categories. | 所以,我给大家 大致的分类和具体细节 低于这个大致的分类。 |
| 82 | We tend to say it's either rebuild or upgrade. | 我们倾向于说,它要么重建,要么升级。 |
| 83 | Rebuild is there's something wrong, hurt, broken, damaged. | 重建是有些不对劲,受伤,破损,损坏. |
| 84 | I'm overweight, I can't fix it. | 我超重,无法修复. |
| 85 | I'm dying from sleep restriction. | 我将死于睡眠限制 |
| 86 | I have a clinical sleep disorder. | 我有一个临床睡眠障碍。 |
| 87 | I have some injury. | 我受伤了 |
| 88 | I have some huge clear limitation that needs to be resolved. | 我有一些巨大的明确限制需要解决。 |
| 89 | The second half is what we call upgrade. | 下半部分是所谓的升级. |
| 90 | I don't have any of that. | 我没有这些 |
| 91 | Feel pretty good, feel okay. | 感觉很好,感觉很好。 |
| 92 | Now I just want to get the best possible out of my life. | 现在,我只是想得到最好的 从我的生活。 |
| 93 | So this could be energy. | 所以这可能是能量。 |
| 94 | It could be metabolic. | 它可能是代谢。 |
| 95 | It could be cognitive function. | 这可能是认知功能。 |
| 96 | Why I can accomplish that and our folks I work with can is because | 为什么我能做到这一点,我们的父母 我的工作可以是因为 |
| 97 | I'm after the physiology. | 我在找生理学 |
| 98 | What does you mean by that physiology? | 你说生理学是什么意思? |
| 99 | It's your biomolecular signature. | 这是你的生物分子特征。 |
| 100 | Do you have a muscle imbalance that's creating neck pain, | 你有肌肉失衡 造成脖子疼痛, |
| 101 | that's making it hard to sleep and that's giving you | 让你睡不着觉 |
| 102 | a hard time regulating your emotions? | 很难调节你的情绪? |
| 103 | It could be classic things like inflammation, | 它可能是典型的事情 像炎症, |
| 104 | everything that is inside of your body and both the way that it is | 你体内的一切 以及你体内的一切 |
| 105 | running and expressing itself. | 运行和表达自己。 |
| 106 | And what are your credentials? | 你的证件是什么? |
| 107 | So my PhD is in what's called human bioenergetics. | 我的博士是人类生物能量学 |
| 108 | I started my lab in 2011. | 我于2011年开始了我的实验室。 |
| 109 | Your lab? | 你的实验室? |
| 110 | So I'm an active scientist. | 所以我是一个活跃的科学家。 |
| 111 | I'm a professor. | 我是一个教授。 |
| 112 | That's my real job for the most part. | 这是我大部分真正的工作 |
| 113 | So we conduct and disseminate research there that enhances human performance. | 因此,我们在那里进行和传播能够提高人类性能的研究。 |
| 114 | And then I've started a number of companies and privately coach people. | 之后我创办了许多公司和私人教练人员. |
| 115 | That's what I've been doing for over 20 years. | 这就是我20多年来一直做的。 |
| 116 | We talked about the different personas and the types of problems they come to you with. | 我们谈到了不同的人 和他们给你带来的问题 |
| 117 | If you had to, and this might be quite difficult, order them | 如果你不得不,这可能很难,命令他们 |
| 118 | in terms of the frequency in which people come to you with these issues. | 从人们来找你讨论这些问题的频率来看。 |
| 119 | What would that sort of top five be? | 什么样的前五名? |
| 120 | I'll break them from our professional athletes | 我要把他们从职业运动员身上弄断 |
| 121 | and I'll probably spend more time on non-professional athletes. | 我可能会花更多的时间 用于非职业运动员。 |
| 122 | Assuming most of your audience is probably not a professional. | 假设大部分观众可能不是专业人士 |
| 123 | I wouldn't take that. | 我不会接受的 |
| 124 | Pretty close. | 相当接近。 |
| 125 | I wouldn't take that guys. | 我不会带那些家伙。 |
| 126 | 50-50? | -50块? |
| 127 | 50-50. | 5 -50 (英语). |
| 128 | The athletes typically come to us under two circumstances. | 运动员通常在两种情况下来找我们。 |
| 129 | Frequent injuries I'm getting or tanked energy, bad sleep. | 经常受伤,我得到 或油罐能量,坏睡眠。 |
| 130 | They deal with the same human problems we deal with. | 他们处理的是同样的人类问题。 |
| 131 | The other one is what we'll just say is the upgrade, the optimizer. | 另一个是升级,优化器。 |
| 132 | Feel great, feel young. | 感觉很好,感觉年轻。 |
| 133 | I just want to get ahead of things and I want to catch things before they start. | 我只是想提前行动 并在事情开始前抓住它 |
| 134 | The general public is a similar breakdown because we have a lot of people who are like, | 大众也是一样的崩溃,因为我们有很多人喜欢, |
| 135 | I do feel pretty good. | 我感觉不错 |
| 136 | I'm great, but I don't want to play the game backwards. | 我很棒 但我不想倒着玩 |
| 137 | I don't want problems to come up and then I got to go scrambling and figure it out. | 我不想出问题,然后我要去 滚开,想出办法。 |
| 138 | Let's collect baseline data now. | 我们现在收集基线数据 |
| 139 | Let's get ahead of things. | 先显前事. |
| 140 | Let's predict problems before they arise. | 我们先预测一下问题 |
| 141 | But I've only got a few minutes a day. | 但我一天只有几分钟时间 |
| 142 | I'm not trying to take over my whole life with all this stuff. | 我不是想用这些东西来接管我的整个生活 |
| 143 | Probably the most common ones are things like sleep and energy. | 也许最常见的是睡眠和能量 |
| 144 | Performance goals. | 业绩目标。 |
| 145 | Can't seem to get stronger. | 似乎不能变得更强。 |
| 146 | Can't seem to lose that little bit of weight. | 看来不能减肥 |
| 147 | Maybe touch a brain fog. | 也许碰一下脑雾 |
| 148 | I don't feel as sharp. | 我不觉得尖锐。 |
| 149 | Well, I'd love to go through all of those. | 嗯,我很乐意通过所有这些。 |
| 150 | Sleep, energy, performance, strength, struggles, weight. | 睡眠 能量 性能 力量 挣扎 体重 |
| 151 | But also, I've got my blood test results here, which Andy has taken a look at for me. | 还有 我这里有验血结果 Andy帮我看了一眼 |
| 152 | It's not all good, okay? | 情况不妙,好吗? |
| 153 | So that's a pre-warning. | 所以这是预告 |
| 154 | It's not all good, but he's going to run me through my blood test results in this episode, | 情况不妙 但他会通过我的血液检测结果 |
| 155 | tell me how I improve things. | 告诉我我如何改善一切 |
| 156 | And there was a couple of deficiencies that I had that I had no idea that I had because | 我有一些缺点,我完全不知道,因为 |
| 157 | I thought I was doing everything right, which have completely changed my supplement, | 我以为我做的一切正确, 这完全改变了我的副刊, |
| 158 | but also my behavior generally. | 我的行为也是一般的 |
| 159 | And also, you've got this here, which is a gentleman, I believe, whose blood test | 还有,你在这里, 这是一个绅士,我相信,他的血液测试 |
| 160 | results you did, similar age to me, and you took him from not so good to great. | 你做的结果, 和我年龄差不多, 你把他 从不这么好到伟大的。 |
| 161 | And we'll talk about that as well. | 我们也会讨论这个问题。 |
| 162 | So hold on for a second while we touch first on the subject of sleep and energy, | 我们先谈睡眠和能量的问题 |
| 163 | which is the first thing you talked about. | 这是你谈论的第一件事。 |
| 164 | A lot of people listening struggle with sleep and they also, in their waking life, | 很多人听 与睡眠斗争, 和他们,在醒来的生活中, |
| 165 | feel variances in their energy. | 感觉他们的能量不同 |
| 166 | Um, if we start then with sleep, what are the like most people problems of sleep? | 嗯,如果我们从睡觉开始, 什么是像大多数人的睡眠问题? |
| 167 | This is a great question. | 这是一个伟大的问题。 |
| 168 | We'll start off and in fact, I think this is a nice framing of everything we're going | 我们从头开始,事实上, 我认为这是一个很好的框架 我们要去的一切 |
| 169 | to talk about. | 谈论。 |
| 170 | We want to be weary of what we call health anxiety. | 我们想厌倦所谓的健康焦虑。 |
| 171 | This is over fixation, over concern, worrying too much about little things with your blood | 这已经结束了固定, 担心,担心太多 关于小事情与你的血 |
| 172 | work, with your sleep, everything. | 工作,睡觉,一切。 |
| 173 | You're in a really great spot. | 你在一个非常棒的地方。 |
| 174 | So we can look for some upgrade, but we want to be careful of pushing that line. | 因此我们可以寻找一些升级, 但我们想小心地推进这条线。 |
| 175 | Why that also matters is if we look at the 8 billion or so person population, we probably | 为什么这也很重要 如果我们看80亿左右的人口,我们可能 |
| 176 | need more people to pay attention to their health than to not pay attention to their | 需要更多的人关注自己的健康,而不是不关注他们的健康。 |
| 177 | health. | 卫生。 |
| 178 | We're not in an abundance of people caring too much, but if you're listening to this | 我们没有太多的人关心, 但是如果你在听这个 |
| 179 | show, you are probably not representative of the general population. | 显示,你可能不是 代表普通民众。 |
| 180 | And so I want to be really careful of everything I'm about to say for the next couple of | 所以我想非常小心 我要为接下来的一对夫妇说的话 |
| 181 | hours. | 小时。 |
| 182 | I don't want to create health anxiety. | 我不想制造健康焦虑 |
| 183 | I don't want you to be so terrified to touch a receipt that it sends you into three day | 我不希望你这么害怕 碰一张收据 它会给你三天时间 |
| 184 | 尾pin. | |
| 185 | Anytime we're talking about a health or performance, we want to run the spectrum of disease | 每当我们谈论健康或表现, 我们想要运行疾病谱 |
| 186 | to optimization. | 用于优化。 |
| 187 | We should not be playing around with optimization performance if we are in the presence of a | 我们不应该玩 优化的性能 如果我们在场 |
| 188 | medical disease. | 医疗疾病。 |
| 189 | And why I say that is sleep is probably the biggest place of clinical disease that exists | 为什么我要说睡眠 可能是临床疾病最大的存在地点 |
| 190 | that no one knows about. | 没人知道 |
| 191 | Somewhere in the neighborhood of 70 to 80% of people who have clinical sleep apnea will | 在70%到80%有临床睡眠的人的附近 |
| 192 | go undiagnosed. | 去未经诊断。 |
| 193 | If that existed for a broken bone, right? | 如果这是为骨折而存在的,对不对? |
| 194 | If that existed for diabetes, you'd be like insane. | 如果有糖尿病,你会像疯了。 |
| 195 | It gets worse. | 情况越来越糟了 |
| 196 | 50%, depending on which study you look at, of athletes have a clinical sleep disorder. | 50%的运动员有临床睡眠障碍,这取决于你所研究的 |
| 197 | For women, it's somewhere in the neighborhood of 90 to 95% of women that have clinical sleep | 对于女性来说,它是在附近 90%到95%的妇女有临床睡眠 |
| 198 | Apnea会不被诊断 | |
| 199 | Why? | 为什么? |
| 200 | If you were to look at me and you would say, if I said, Steven, you think I have apnea? | 如果你看着我 你会说,如果我说,史蒂文, 你以为我有Apnea? |
| 201 | No, right? | 不,对不对? |
| 202 | If I were to bring in a whole table of 10 people and I said, pick the person in here | 如果我把一整桌的10个人带进来 我说 选一个人进来 |
| 203 | least likely to have sleep apnea, you'd find the smallest girl. | 不太可能有睡眠安眠, 你会找到最小的女孩。 |
| 204 | True. | 没错 |
| 205 | You don't think about apnea as something that can happen unless you're big and fat. | 你不认为Apnea是可能发生的事情 除非你是大胖子 |
| 206 | Women also are less likely than men to complain. | 妇女也不像男子那样容易抱怨。 |
| 207 | They're less likely to think about it as an anatomical issue. | 他们不太可能把它视为解剖学问题. |
| 208 | They're going to charge it to hormones, to their menstrual cycle, to their cognitive | 它们会把荷尔蒙 月经周期 认知 |
| 209 | load, to what it's the demands that it is to be mom. | 荷载,这是什么 要求它是妈妈。 |
| 210 | All these are true, by the way. | 顺便说一句,所有这一切都是真的。 |
| 211 | It is also in the same point true. | 同样的情况也是如此。 |
| 212 | You could have apnea that has nothing to do with body composition. | 你可以有与身体组成无关的安眠药 |
| 213 | And let's define apnea for a second. | 让我们来定义Apnea一秒钟。 |
| 214 | You stop breathing at night. | 你晚上就停止呼吸了,别这样 |
| 215 | And that wakes you up. | 这让你醒过来。 |
| 216 | Sometimes it doesn't. | 有时不. |
| 217 | That's the problem is it won't necessarily wake you up, but it is deleterious to your | 问题就在于它不一定能唤醒你 但它会伤害你 |
| 218 | health. | 卫生。 |
| 219 | It's highly associated with consequences from long-term death risk to short-term cognitive | 它与长期死亡风险的后果 以及短期认知密切相关 |
| 220 | function, emotion, mood regulation, performance, recovery, metabolic health. | 功能,情感,情绪调节,性能,恢复,代谢健康. |
| 221 | It's really, really nasty. | 真的很恶心 |
| 222 | In fact, one of the larger things that can go wrong in your health is not breathing at | 事实上,在你健康上可能出错的一件大事情 就是没有呼吸 |
| 223 | night. | 边 |
| 224 | This might be a silly question, but does sleep apnea disrupt your sleep? | 这也许是一个愚蠢的问题, 但睡眠Apnea干扰你的睡眠? |
| 225 | It can. | 它会的。 |
| 226 | So it doesn't always? | 所以不是总是这样? |
| 227 | Doesn't always. | 不总是。 |
| 228 | This is why do you think it's so poorly diagnosed? | 这就是为什么你觉得诊断得这么差? |
| 229 | So the classic giveaways, if you were that person who wakes up four counties because | 所以,典型的赠与,如果你是 那人谁唤醒了四个县,因为 |
| 230 | you snore so loud, snoring doesn't necessarily mean you have sleep apnea. | 你这么大声打呼噜,打呼噜并不一定意味着你有睡眠阿普涅亚。 |
| 231 | But it's a really strong indicator. | 但它是一个非常有力的指标。 |
| 232 | That's one form of it. | 这是其中的一种形式。 |
| 233 | So apnea happens for a bunch of different reasons. | 所以Apnea发生的原因不同 |
| 234 | More evidence recently has suggested like neck size was this kind of original thing | 最近有更多证据表明 脖子尺寸是这种原创的东西 |
| 235 | that we say like a big neck is just a problem. | 我们说像大脖子 只是一个问题。 |
| 236 | It doesn't look like that's as true, but certainly it is true. | 这看起来不是事实, 但肯定是真的。 |
| 237 | As you increase obesity rates, you'll see an increase in apnea as well. | 随着肥胖率的提高,你也会看到apnea的上升。 |
| 238 | So what's happening here is now you're talking about I'll call it anatomical or physical. | 所以这里发生的事是,你现在在说,我称之为解剖学或物理学。 |
| 239 | Something physically is landing on your neck and your tongue and your throat, your larynx | 有东西落在你的脖子、舌头、喉咙、喉咙上 |
| 240 | and esophagus, and it's stopping your breathing. | 和食道, 它停止你的呼吸。 |
| 241 | And why this matters is when you're standing here or sitting here in this chair, you're | 而为什么这很重要 当你站在这里 或者坐在这椅子上,你是 |
| 242 | in this vertical position. | 在这个垂直位置。 |
| 243 | And as you go and lay down, anatomy shifts. | 当你去躺下, 解剖学的转变。 |
| 244 | You also have a lot of research showing that the larger the human being, the more fluid | 也有很多研究显示 人类越大 流体越流动 |
| 245 | they have, which is pretty normal, right? | 他们有,这是相当正常的,对不对? |
| 246 | So a person who's twice your size will have twice the amount of water in their body if | 所以,一个人的两倍大小的人 将拥有两倍的水量 在他们的身体,如果 |
| 247 | you do. | 你这样做。 |
| 248 | Imagine if you had, I mean, we'll take this beverage right here. | 想象一下,如果你有,我的意思是, 我们将采取这个饮料在这里。 |
| 249 | Why do you have red wine? | 你为什么有红酒? |
| 250 | Well, anyways, we'll come back in case you get thirsty. | 好吧,无论如何,我们会回来 以防你渴了。 |
| 251 | So you see the water is sitting vertically, right? | 所以,你看到水是垂直坐的,对不对? |
| 252 | If I were to shift this cup horizontally, the water would shift and it would balance | 如果我把杯子横向转动 水就会转移 它会平衡 |
| 253 | horizontally toward the gap and the air would be on the top, right? | 水平朝向空隙 空气会在顶部,对不对? |
| 254 | That happens in your body. | 这发生在你的身体。 |
| 255 | So imagine this top piece start up here. | 所以想象一下这个顶级的作品从这里开始。 |
| 256 | That's your neck. | 这是你的脖子。 |
| 257 | Now, when you lay down, your neck is over here and I would tip this over, but it would | 现在,当你躺下,你的脖子 在这里,我会倾斜这一点,但它会 |
| 258 | spill everywhere. | 到处都是 |
| 259 | That fluid then shifts up into your neck. | 液体会移到你脖子上 |
| 260 | So it's not even necessarily a physical size thing, but it's the fluid associated with | 所以这不一定是体积大小的问题 而是和它有关的流体 |
| 261 | being a larger human being that the fluid shift can happen. | 作为更大的人 流体改变可能发生。 |
| 262 | What we're now finding is a whole series of other types of apnea. | 我们现在发现的是 一系列其他类型的Apnea。 |
| 263 | Now there are neural causes to it. | 现在有神经病的原因了 |
| 264 | There are environmental causes. | 有环境原因。 |
| 265 | There are positional causes. | 有位因缘. |
| 266 | And so as a classic example to round the story out, traditionally, if you're told you | 所以作为一个典型的例子 环绕的故事,传统上,如果你被告知 |
| 267 | have apnea, you're going to be given one of about three choices, medication, what's | 有安眠药,你会得到一个 大约三个选择,药物,什么 |
| 268 | the big like Darth Vader breathing machine, or potentially what's called an oral appliance. | 像是达斯维德呼吸机 或者是所谓的口服器械 |
| 269 | It's a mouthpiece that kind of repositions your jaw and neck. | 它的喉咙可以让你的下巴和脖子重新定位 |
| 270 | I'm for all of those treatments. | 我为所有这些治疗。 |
| 271 | Why they all have such low success rates is because they're given out generically. | 为什么他们都有这么低的成功率 是因为他们被普遍给予。 |
| 272 | You come in, you have apnea, you get the same stuff. | 你进来,你有Apnea, 你得到同样的东西。 |
| 273 | Now what the field is moving towards is precision and saying you have this specific | 现在球场正在朝着精确的方向发展 并说你有这个细节 |
| 274 | type of apnea, an oral appliance won't help here. | 口服药对这里没有帮助 |
| 275 | You actually need this surgical intervention. | 你真的需要手术干预 |
| 276 | I was looking at some of the data here and it says that sleep apnea is very common | 我在看一些数据 上面写着睡眠安眠很常见 |
| 277 | globally, much more common than I expected. | 在全球范围,比我预期的要普遍得多。 |
| 278 | It says men who are middle-aged have a 24 to 34 percent prevalence of apnea. | 上面说中年男性的安非他明流行率为24%至34%。 |
| 279 | Women, nine to 17 percent. | 妇女,9%至17%。 |
| 280 | Seniors, 30 to 60 percent. | 老年人,30%到60%。 |
| 281 | That's right. | 没错 |
| 282 | Postmenopausal women, 25 percent. | 绝经后妇女,25%. |
| 283 | So you have rough numbers. | 所以你有粗略的数字。 |
| 284 | That means that listening now, if you're a middle-aged man listening, | 这意味着现在听, 如果你是一个中年男人听, |
| 285 | if there's three of you listening right now, one of you statistically might have apnea. | 如果现在有三人在听 你们其中一人可能在统计学上可能会有Apnea |
| 286 | Now that's clinical sleep apnea. | 现在,这是临床睡眠 apnea。 |
| 287 | That doesn't even count subclinical. | 这甚至不算亚临床。 |
| 288 | If you're a senior listening now, which is 65 years older, there's a 30 to 60 percent chance. | 如果你是高年级的听力, 这比65岁大, 有30%到60%的机会。 |
| 289 | Depending on some numbers you see, Steven, you'll see a billion people across the globe. | 根据你看到的数字,史蒂文, 你会看到全球有十亿人。 |
| 290 | Yeah, that's what it says. | 是啊,这是它说什么。 |
| 291 | It says a billion people. | 说十亿众生. |
| 292 | 现在这才叫Apnea | |
| 293 | That's not insomnia. | 这不是失眠。 |
| 294 | That's not all the other sleep disorders. | 这不是其他睡眠障碍 |
| 295 | That's simply the one variant of it. | 这就是它的一个变体。 |
| 296 | Why is this happening? | 为什么这样? |
| 297 | Because again, from an evolutionary perspective, | 因为从进化的角度来说 |
| 298 | sleep apnea couldn't have been great for survival. | 睡眠阿普涅亚不可能是伟大的生存。 |
| 299 | Yeah, three primary reasons why this is happening. | 是的,有三个主要原因 |
| 300 | The first is the fact that our environment is physically changing. | 第一,我们的环境正在发生实际变化。 |
| 301 | Our ancestors never had to deal with this. | 我们的祖先从不用处理这个 |
| 302 | Two, our current solutions for testing are either insanely outdated or incredibly difficult to get to. | 第二,我们目前的测试方法 要么是疯狂的过时 要么是很难找到的。 |
| 303 | The third major one is our solutions that we provide people in public communication | 第三个大问题就是我们在公共交流中为人们提供的解决办法 |
| 304 | are wildly generic, thus not helpful. | 过于笼统,因此无济于事。 |
| 305 | In fact, if you were to pull everyone listening right now, | 事实上 如果你现在让所有人听 |
| 306 | sleep comes up and you go, oh, great. | 睡觉的时候你走了,哦,太好了。 |
| 307 | They're going to tell me to sleep in a quiet room that's cold and dark. | 他们要叫我睡在冷酷黑暗的静室里 |
| 308 | And they're like, I've heard it all. | 他们喜欢,我已经听到了这一切。 |
| 309 | And you have. | 你当然有 |
| 310 | Where we need to get to next is how do we help people | 我们下一步需要怎样帮助人们 |
| 311 | find these precision solutions based on their type of sleep issues. | 根据其睡眠问题的类型找到精确的解决方案。 |
| 312 | But that's the three part reason why this stuff is happening. | 但这就是发生这些事情的三个原因。 |
| 313 | Oh, I'd like to go into all three of them. | 哦,我想进入所有三个。 |
| 314 | I also would like to just pause on the diagnosis part, | 我还想暂停一下诊断 |
| 315 | because there'll be people listening here that might have a suspicion that they need help. | 可能有人会怀疑他们需要帮助 |
| 316 | But again, they're going off their feelings. | 但是他们还是会失去感情 |
| 317 | How can they know for sure what help they need and what their problem is? | 他们怎么知道他们需要什么帮助,他们的问题是什么? |
| 318 | Yeah, I always start with subjective. | 是啊,我总是从主观开始。 |
| 319 | How do you feel? | 你感觉怎么样? |
| 320 | If you feel good, let's now like immediately take a breath. | 如果你感觉好点,让我们现在像立即呼吸。 |
| 321 | You have good energy, you wake up, you feel good, | 你精力充沛 醒来感觉很好 |
| 322 | like everyone's going to be a little bit tired. | 就像每个人都会有点累了一样。 |
| 323 | We also don't want, we've actually had a, | 我们也不希望, 我们实际上有一个, |
| 324 | I've been working with for several years, a very close friend of you and I. | 我和你们合作好几年了 你和我非常亲密的朋友 |
| 325 | We constantly have to battle because he'll just get like really honestly terrified | 我们不得不不断战斗 因为他会吓得像真的一样 |
| 326 | because he gets sleepy at the end of the day. | 因为他一天到晚都睡不着 |
| 327 | And I'm like, bro, that's the point. | 我很喜欢,兄弟,这就是重点。 |
| 328 | People that are hard charters, high performers are actually afraid of being tired. | 那些刻薄的章程,高表现的人实际上都害怕疲惫. |
| 329 | We have to recognize and realize that is natural and needed. | 我们必须承认和认识到这是自然和必要的。 |
| 330 | You need to feel a little bit sleepy in the early afternoon | 午后要有点困 |
| 331 | and you should feel tired, unmotivated, lack of focus at the end of the day. | 而且你应该感到疲倦,没有动机, 在一天结束时缺乏专注。 |
| 332 | What if I didn't used to? | 如果我不习惯呢? |
| 333 | Because that's what people will, they compare it to an old version of themselves. | 因为那是人们会做的, 他们把它比作自己的旧版本。 |
| 334 | Sure, again, we can say natural. | 当然,我们也可以说自然。 |
| 335 | When you are sub 25, like you're just a powerhouse, right? | 当你是第25小队, 就像你只是一个电力厂,对不对? |
| 336 | When you're past 25, we shouldn't just accept frailty. | 当你超过25岁时, 我们不应该只是接受脆弱的。 |
| 337 | We shouldn't accept a permanent decline, but we do have to start to realize | 我们不应该接受永远的衰落 但我们必须开始意识到 |
| 338 | we're not going to have the energy of a 20 year old. | 我们不能有20岁的能量。 |
| 339 | Like it's just not typically super realistic. | 就像它只是不 典型的超现实。 |
| 340 | And if you do, you're probably getting there exogenously, right? | 如果你这样做,你可能 得到外部,对不对? |
| 341 | Stimulants and other things which have a place, | 兴奋剂和其他有地方的东西, |
| 342 | but we just want to be a little bit careful of those things. | 但我们只想小心这些东西 |
| 343 | We'll talk about stimulants and melatonin and all these things, | 我们来谈谈兴奋剂和梅拉托宁 还有所有这些 |
| 344 | but going back to this point of diagnosis. | 但回到这个诊断点 |
| 345 | So Jenny, who doesn't have much money, how does she get? | 所以珍妮,谁没有多少钱, 她怎么得到的? |
| 346 | Okay, great. | 好吧,伟大的。 |
| 347 | So one thing we can do and we can put these in your show notes for you for free. | 所以有件事我们可以做 我们可以把这些放进你的节目里 免费的。 |
| 348 | There are a ton of completely free short questionnaires | 完全免费的短期问卷 |
| 349 | that are scientifically validated. | 科学证明。 |
| 350 | You can do these for RLS, you can do them for insomnia, | 你可以为RLS做这些, 你可以为失眠做这些, |
| 351 | you can do them for apnea, you can do them for circadian | 你可以做它们为Apnea, 你可以做它们为Circian |
| 352 | disruptions and disorders, you can do them for chronotype. | 干扰和紊乱, 你可以做为染色体类型。 |
| 353 | Are you a morning person or tons? | 你是早上的人还是吨? |
| 354 | And I'll put as many of these for free. | 我会免费放这么多 |
| 355 | So my answer there would be start with one of those. | 所以我的答案就是从其中之一开始。 |
| 356 | If you flag that and you want to move up the next step, | 如果你标上这个并想向前一步, |
| 357 | then you kind of have a couple of different ways. | 然后你们有几种不同的方式。 |
| 358 | And your two options are what we'll call wearables at home tech. | 你的两个选择是 我们称之为可穿 在家里的技术。 |
| 359 | These are typically, we'll call them 100 to $600 range. | 这些通常是,我们叫他们100到600的距离。 |
| 360 | Then past that, you have a true medical option, which is a sleep hospital. | 然后,你有一个真正的医疗选择, 这是一个睡眠医院。 |
| 361 | This is when you would go into the hospital, | 这时候你会去医院, |
| 362 | you go into that weird room and you sit there, you get all the wires. | 你进入那个奇怪的房间,你坐在那里, 你得到所有的线。 |
| 363 | Someone looks at you through a window, you sleep in for one night. | 有人从窗户看着你 你睡了一晚 |
| 364 | You can see from the look on your face already, you're just like, all right, | 你可以从你脸上的表情看出来 你就像,好吧, |
| 365 | who wants to do that? | 谁想这样做? |
| 366 | If you have a true disease, at this point, for the most part, | 如果你真的有病的话,在这时候,大多数时候, |
| 367 | the sleep hospital, depending on the disease, is where you need to get to. | 睡眠医院,视病情而定, 就是你需要去的地方。 |
| 368 | Now, what our group is working on and others is, | 现在,我们集团的工作 和其他人是, |
| 369 | can we bring the sleep hospital into the home? | 我们能把睡眠医院带回家吗? |
| 370 | It's not super affordable at this point, we're going to get it there. | 现在这可不能买得起 我们要把它送到那里 |
| 371 | But that is the clear future. | 但这是明确的未来。 |
| 372 | If you have insurance, take that validated, | 如果你有保险,拿那经验证的, |
| 373 | questionnaire just said, go to your doctor and say, | 问候表刚刚说, 去你的医生说, |
| 374 | here's what I scored as saying, will you order me that sleep study? | 我这样评价你,你帮我点睡书吗? |
| 375 | It is a giant pain, I know it, but it is probably worth it. | 这是巨大的痛苦,我知道,但它可能是值得的。 |
| 376 | If you want to use the wearable, you can do that. | 欲用可服者,则可也. |
| 377 | The problem with the wearables is numerous. | 穿戴问题很多。 |
| 378 | They are awesome at things like awareness, at accountability. | 他们对于诸如意识, 问责制之类的东西都很棒。 |
| 379 | They're pretty good for things like total sleep time. | 它们对睡眠时间之类的东西相当好 |
| 380 | They're really, really bad at a major pitfall for wearables. | 他们真的,真的很糟糕 在主要陷阱 穿戴。 |
| 381 | Is predicting things like deep sleep and REM sleep. | 预言着深眠和REM睡眠之类的事情. |
| 382 | Do you know what I was thinking about? | 你知道我在想什么吗? |
| 383 | I was thinking about certain times where I've done certain things behaviorally, | 我在想某些时候我的行为 |
| 384 | and then I got in bed, woke up feeling terrible, | 然后我睡了,醒来感觉很可怕, |
| 385 | and my wearable said to me, you had a really bad night's sleep. | 我穿戴的对我说, 你有一个非常糟糕的夜晚的睡眠。 |
| 386 | I could put two and two together and establish cause and effect. | 我可以把两个和两个 并确立因果关系。 |
| 387 | I could almost, I guess, test that then going forward and say, | 我几乎可以,我想,测试 然后向前说, |
| 388 | okay, don't do that, or maybe get in bed earlier, | 好吧,不要这样做, 也许早点上床, |
| 389 | or the heat was way too high, whatever it might be, | 或热太高,无论它可能是什么, |
| 390 | and I could sort of maybe test my way to a better outcome. | 我也许可以测试一下我如何取得更好的结果 |
| 391 | Yeah, so they can give you things like total sleep time, as I said. | 是啊,所以他们可以给你的东西 像整个睡眠时间,就像我说的。 |
| 392 | What you want to be careful of are the aggregate sleep effectiveness score, | 你想小心的是睡眠效果总分 |
| 393 | sleep quality score. | 睡眠质量得分. |
| 394 | That's the stuff that directionally won't be there. | 这就是那些方向上不会存在的东西。 |
| 395 | But you actually said something interesting a second ago, | 但你刚才说了一些有趣的话 |
| 396 | which is you felt worse. | 这是你感觉更糟。 |
| 397 | That's the only directional thing we need to have to pay attention to. | 这是我们唯一需要注意的方向。 |
| 398 | If you go, wow, I felt worse today, | 如果你去,哇, 我感觉更糟,今天, |
| 399 | and then you can go backwards and go, | 然后你可以往后走,然后走, |
| 400 | yeah, that's because I did A, B, and C yesterday, or I felt better today. | 是的,那是因为我昨天做了A,B,和C, 或者我感觉今天更好。 |
| 401 | That's not the only metric. | 这不是唯一的标准。 |
| 402 | And to be really clear, I'm not advocating to ditch all the wearables. | 老实说,我不主张放弃所有可穿的衣服。 |
| 403 | We use them extensively. | 我们广泛使用它们。 |
| 404 | It's just really being careful about what data from those we pay attention to | 它只是非常小心 从我们关注的数据 |
| 405 | and what we don't. | 还有我们没有的 |
| 406 | So stuff that we do now is find big themes | 所以,我们现在要做的是找到大的主题 |
| 407 | that they're oftentimes missing. | 他们经常失踪 |
| 408 | Here's a good example. | 举个例子 |
| 409 | We had 1,200 days of data from, I think it was an aura ring, | 我们有1200天的数据 从,我认为这是一个气环, |
| 410 | and we are actually able to find that in one of our clients, | 而我们实际上能够找到 在我们的客户之一, |
| 411 | for every one drop in resting heart rate, | 每减少一滴心跳, |
| 412 | so his resting heart rate, say, went from 65 beats per minute to 64, | 所以他休息的心率,比如说,从每分钟65次跳到64次 |
| 413 | he got six more minutes of sleep. | 他还有六分钟的睡眠 |
| 414 | And so we were like, okay, great. | 所以,我们就像,好吧,伟大的。 |
| 415 | You want to add an hour to your sleep, | 你想多睡一个小时 |
| 416 | let's continue to work on your cardiovascular fitness. | 让我们继续工作 你的心血管健身。 |
| 417 | Every time he got more fit, his resting heart rate dropped, he slept more. | 每当他更合身,休息的心率下降,他睡得更多. |
| 418 | Additionally, every time you put and you invest | 此外,每次你投入和投入 |
| 419 | and down regulation, you lower your resting heart rate going into bed, | 降低睡眠的心率, |
| 420 | you will sleep longer. | 你会睡更长。 |
| 421 | So he was a classic case of like, I try to go to bed, | 所以,他是一个典型的案例 喜欢,我试图去睡觉, |
| 422 | I do all the things, but I just can't stay in bed. | 我做所有的事情, 但我只是不能留在床上。 |
| 423 | So the key there to get him the more sleep | 所以那把钥匙能让他多睡一觉 |
| 424 | is to put his physiology in a position | 就是让他的生理学处于一个位置 |
| 425 | that would allow him to have more sleep. | 那会让他多睡一觉 |
| 426 | And for him, like, that was the canary in the coal mine. | 对他来说,那是煤矿里的金丝雀。 |
| 427 | So that's the type of stuff where wearables can be, | 所以,这就是可以穿的东西类型, |
| 428 | like, you can't replace that, not only from a data, | 你不能用数据来取代它 |
| 429 | but from a coaching perspective. | 但从教练的角度来说 |
| 430 | It was so easy for me to cue me and get to him, | 这对我来说是如此容易 引导我和得到他, |
| 431 | here's your data, this is our target. | 这是你的数据 这是我们的目标 |
| 432 | And he's an extraordinarily busy person. | 他是一个非常忙的人。 |
| 433 | It's like, great, I got one thing to pay attention to, | 这就像,伟大的, 我有一件事要注意, |
| 434 | do whatever it takes to keep that heart rate low going into bed, copy that. | 尽量保持低心率 上床,复制。 |
| 435 | What in his case was making his heart rate high? | 什么让他的心率很高? |
| 436 | When it comes to something like sleep, | 当它涉及到像睡眠, |
| 437 | anything that is in your physical environment, | 任何在你的物理环境中, |
| 438 | that's in your lifestyle, that's in your physiology can impact it. | 这是在你的生活方式, 这是在你的生理学 可以影响它。 |
| 439 | I mentioned earlier, one of the reasons why sleep is getting worse | 我之前说过,睡眠恶化的原因之一 |
| 440 | is because these physical changes in our environment. | 因为我们的环境发生了这些物理变化。 |
| 441 | Annual spend on sleep is like 600 billion right now. | 每年花在睡眠上的钱 现在有六千亿 |
| 442 | But yet we have seen a 60 minute drop in total sleep time over the last 60 years. | 然而,在过去60年中,我们看到总睡眠时间下降了60分钟。 |
| 443 | So you're seeing an inverse. | 所以你看到了一个反面。 |
| 444 | We're spending more on sleep and sleep is getting worse. | 我们花更多的时间睡觉 睡眠越来越糟糕。 |
| 445 | I think your team printed out some cards here and we can go through them. | 我认为你的团队 在这里打印了一些牌 我们可以通过它们。 |
| 446 | The first one is a really good one. | 第一个是非常好的。 |
| 447 | The world is physically brighter. | 世界在身体上更加光明。 |
| 448 | In fact, there's data from NASA satellite data | 事实上,有来自NASA卫星的数据 |
| 449 | that can look and say the world is physically brighter now. | 这可以看 并说世界 身体现在更亮。 |
| 450 | You're expected to be communicating with Singapore and Australia and the US, | 你应该和新加坡、澳大利亚和美国沟通 |
| 451 | which means you're going to be up later. | 也就是说你晚点会起床 |
| 452 | Your business is going to be on, your lights are going to be on. | 你的生意就要开始了 你的灯要亮了 |
| 453 | There's also a phenomenon called sky glow, | 还有一种叫天空闪光的现象 |
| 454 | where the light from earth is going up hitting the clouds and being shot back down. | 地球的光照向云层 被击落 |
| 455 | And so it's keeping our world brighter. | 所以它让我们的世界更加光明。 |
| 456 | When you hear people talk about things like you got to have these blackout curtains | 当你听到人们在谈论 事情,你必须拥有这些 关闭窗帘 |
| 457 | and masks and you're thinking like, I never did that when I was a kid. | 和面具,你在想, 像,我从来没有这样做 当我还是个孩子。 |
| 458 | Like, what's the big deal? | 喜欢,有什么大不了的? |
| 459 | It's because of this. | 以是因缘. |
| 460 | I mean, there's some graphs that I found here, | 我的意思是,有一些图表 我发现在这里, |
| 461 | which kind of demonstrate this, which I'll put up on the screen. | 什么样的展示, 我会放在屏幕上。 |
| 462 | Yeah, more people are moving into urban environments. | 是啊,更多的人 搬进城市环境。 |
| 463 | And if you look at some of the studies, not to be dramatic, | 如果你看一些研究, 而不是戏剧化, |
| 464 | some of the studies have found things as high as like anxiety and depression | 有些研究发现,像焦虑和抑郁一样高 |
| 465 | are up 20 plus percent when you move into the city. | 当你搬进城市时,会上升20%以上。 |
| 466 | And that's largely attributed to things like light and sound. | 这主要归功于光线和声音。 |
| 467 | It's extremely bright and extremely loud in cities. | 在城市中非常明亮和响亮. |
| 468 | That doesn't mean they're bad or you can't live in them. | 那不代表他们很坏 或者你无法生活在他们之中 |
| 469 | It just simply means that's why you have to take extra steps. | 只是意思是,你必须多走一步 |
| 470 | I think a lot of people listening to this will think, | 我想很多人会觉得 |
| 471 | well, Andy, my bedroom is very dark. | Andy 我的卧室很黑 |
| 472 | Great. | 不错 |
| 473 | But that's actually not what you're saying, is it? | 但其实你不是这个意思 是吗? |
| 474 | Because the way I was thinking about it is we are here in New York City now. | 因为我的想法是 我们现在在纽约 |
| 475 | And if I walked to the shop last night at 10 p.m. | 如果我昨晚晚上10点到店里 |
| 476 | and walked back, I was exposed to so much light outside | 走了回来,我被外面的光照射了 |
| 477 | at a critical time when my body should be not exposed to light | 在一个关键时刻,我的身体不应该被光照射 |
| 478 | that it's going to impact me even when I get into that dark room. | 即使我进入那个黑暗的房间 也会影响我 |
| 479 | It goes even better than that. | 事情会更好 |
| 480 | There's evidence now that the light exposure you have | 现在有证据表明 你所接触的光 |
| 481 | both in the morning and throughout the day | 无论是早上还是白天 |
| 482 | dramatically counteracts what you just mentioned. | 与你刚才提到的大相径庭 |
| 483 | So yes, you went for that walk, you went for that thing | 所以,是的,你去了那 散步,你去了那东西 |
| 484 | when light was still out and you had a brighter light exposure | 当灯光仍然熄灭, 你有一个亮光照射 |
| 485 | in we'll just call it the three or four hours before bed | 我们在睡觉前三四小时就叫它"三四小时" |
| 486 | than you would have had ever in the past. | 远比你过去任何时候都好 |
| 487 | But you can mitigate that damage | 但你可以减轻伤害 |
| 488 | by seeing light appropriately during the day and in the morning. | 在白天和早晨,你应当看见光明。 |
| 489 | Oh, okay. | 哦,还好。 |
| 490 | And this is actually something my friend Andrew Huberman | 这其实是我的朋友安德鲁・休伯曼 |
| 491 | has talked about for years now. | 已经谈了很多年了 |
| 492 | And I'm like, oh, he's joked and laughed at him. | 我很喜欢,哦, 他开玩笑和嘲笑他。 |
| 493 | But then I'm like, damn, he nailed this. | 但是,然后我一样,该死的, 他钉了这个。 |
| 494 | He was way ahead in this one. | 这一次他领先了 |
| 495 | Light exposure in the morning will impact your sleep at night the next day. | 早上的光照射会影响你第二天晚上的睡眠. |
| 496 | He always explains it as setting your circadian rhythm. | 他总是把它解释为设定了你的循环节奏。 |
| 497 | But it's more than that, actually. | 但其实不止如此 |
| 498 | That's the part where I was like, yeah, whatever. | 这就是我喜欢,是的,随便。 |
| 499 | I'm in the same time zone, why do I care? | 我在同一时区,我干嘛在乎? |
| 500 | But now I'm like, oh, because then if you were exposed | 但是现在我就像,哦, 因为如果你被曝光了 |
| 501 | to a high muscle light later in the day, | 到了一个高的肌肉光 在一天晚些时候, |
| 502 | that exposure to light earlier will help reduce that damage. | 早点接触光线将有助于减少这种损害。 |
| 503 | There's this whole cascade of things that influence | 这一系列事情影响着 |
| 504 | when it is time to be awake and when it is time to go to sleep. | 是时候醒来了 是时候睡觉了 |
| 505 | And this is both hormonal-based as well as neural-based. | 这既是荷尔蒙基,也是神经基。 |
| 506 | So your brain will shut down or activate in response to light, | 所以,你的大脑会关闭或激活 对于光, |
| 507 | in response to exercise, in response to arousal, | 作为对锻炼的回应, 作为对振奋, |
| 508 | in response to food, in response to stimulants, | 针对食物,针对兴奋剂, |
| 509 | and a whole host of other things. | 还有很多其他的东西 |
| 510 | That light earlier in the day sets that rhythm. | 那天早些时候的光线 设定了节奏 |
| 511 | It starts the clock. | 它开始时钟。 |
| 512 | It starts the sleep pressure. | 它开始睡眠压力。 |
| 513 | Oh, this is the graph of rural versus urban plot. | 哦,这是 农村与城市的图。 |
| 514 | And so yeah, I mean, you can see that pretty clearly. | 所以,是的,我的意思是, 你可以非常清楚地看到这一点。 |
| 515 | The red line here is the noise in a rural environment, | 这里的红线是乡村环境中的噪音, |
| 516 | and this is the noise here. | 这就是这里的噪音。 |
| 517 | The typical number you want to see for sound at night | 晚上要看到声音的典型数字 |
| 518 | is like 35 decibels, right? | 是像35分贝,对不对? |
| 519 | So if you see the rural environment, | 所以,如果你看到乡村环境, |
| 520 | you're cruising about that, | 你在纠缠着这个, |
| 521 | and you see the urban environment, | 你看见城市的环境, |
| 522 | you're looking in the 60 to 70 as a baseline. | 你在寻找60到70的基线 |
| 523 | And it really matters sound when you sleep? | 你睡觉时声音很重要吗? |
| 524 | Tons. | 顿. |
| 525 | Really? | 真的吗? |
| 526 | Yeah, as much if not more of any other factor. | 是的,如果不是更多的因素的话。 |
| 527 | That the big thing with sound is inconsistency. | 声音最大的是不一致 |
| 528 | A lot of people do things like put a sound machine in the room. | 很多人都做一些事情,比如在房间里放一个声音机. |
| 529 | Most people put them too loud because of that thing. | 大多数人都因为那东西而放得太响了 |
| 530 | So you put them, pretty common default is like 40 to 50 decibels | 所以,你把它们,相当常见的默认 像40到50分贝 |
| 531 | for a sound machine. | 为声音机器。 |
| 532 | More of the data suggests sub 40, especially for kids. | 更多的数据暗示了第40项,特别是针对孩子. |
| 533 | If you're using a sound machine for your children, | 如果你为孩子用声音机 |
| 534 | most people put them too close and too loud. | 大多数人把它们太近 太大声。 |
| 535 | What's the sound machine? | 声音机是什么? |
| 536 | Just a little device that makes a white noise. | 只是一个小装置 发出白色的噪音。 |
| 537 | And what that does is it cancels out | 那样会取消 |
| 538 | a bunch of low-level inconsistent sounds. | 一堆低级不一致的声音 |
| 539 | Oh, okay. | 哦,还好。 |
| 540 | So the dog getting up, the window creaking, | 所以狗起来,窗户震动, |
| 541 | the car driving by. | 开车经过。 |
| 542 | And so it can kind of cancel that noise level out. | 这样它就可以消除噪音。 |
| 543 | How come I can have like a great night's sleep listening | 我怎么会有像一个伟大的夜晚的睡眠 听 |
| 544 | to a podcast falling asleep? | 对一个播客睡着了? |
| 545 | Whereas my partner can't, she needs silence. | 虽然我的搭档不能 她需要安静 |
| 546 | And I almost feel like I need to listen to something to fall asleep. | 我几乎感觉我需要听 东西睡着了。 |
| 547 | Most likely you would do better if you didn't do that. | 很可能你不这么做会更好 |
| 548 | Really? | 真的吗? |
| 549 | Yep. | 对 |
| 550 | You turn them off before you go to sleep, right? | 你睡前关掉它们,对吗? |
| 551 | No. | 没有 |
| 552 | Yeah, okay. | 是啊,没关系。 |
| 553 | That will never lead to your best sleep. | 这永远不会导致你最好的睡眠。 |
| 554 | Okay. | 摆 |
| 555 | What happens is you get to bed | 发生的事情是你睡觉了 |
| 556 | and something is happening cognitively. | 东西正在认知中发生。 |
| 557 | And you're like, I need something to switch me off. | 而你喜欢, 我需要的东西让我关闭。 |
| 558 | To distract me. | 来分散我的注意力 |
| 559 | Great. | 不错 |
| 560 | If we took that away from you, you might sleep worse | 如果我们把那个从你身上拿走,你可能会睡得更糟 |
| 561 | because you're going to sit there and struggle through that moment. | 因为你会坐在那里挣扎到那一刻 |
| 562 | If you wanted to go from upgrade, we would say, | 如果你想从升级, 我们会说, |
| 563 | okay, let's figure out what is actually a way for you | 好吧,让我们想个办法给你 |
| 564 | to down-regulate cognitively. | 在认知上降低调节 |
| 565 | Give you that same thing that won't then disrupt your sleep | 让你睡不着觉 |
| 566 | throughout the night. | 整个晚上 |
| 567 | Have you dealt with people in that situation before? | 你以前和那种人打交道过吗? |
| 568 | Super common. | 超常见. |
| 569 | Podcasts are an incredibly common one with that. | 播客是非常常见的 |
| 570 | TV, books. | 电视 书籍 |
| 571 | My philosophy is let's step back and solve causes. | 我的哲学是让我们退一步 解决原因。 |
| 572 | Let's solve constraints rather than mask them. | 让我们解决限制 而不是掩盖它们。 |
| 573 | You've got a host of different supplements over here. | 这里有很多不同的补充品 |
| 574 | Everything you see on this table has | 这桌子上的一切 |
| 575 | moderate to strong scientific evidence that it will help us sleep. | 温和至有力的科学证据 证明它能帮助我们入睡 |
| 576 | What are those things? | 那是什么东西? |
| 577 | So lovely, delicious looking tart cherry juice. | 好可爱 美味的樱桃汁 |
| 578 | And I'll go through why that is there. | 我将研究为什么会这样 |
| 579 | You've got some chamomile tea. | 有甘菊茶来. |
| 580 | You would see this in the supplement form of Apigenin. | 你会以阿皮吉宁的补充形式看到这个 |
| 581 | It's a really common way of that. | 这是一个非常常见的方法。 |
| 582 | It's kind of like distilled chamomile. | 有点像蒸馏的甘菊 |
| 583 | Look at these lovely kiwis. | 看看这些可爱的小孩 |
| 584 | What's funny here is this is actually what happens in research. | 有趣的是,这其实是研究的结果。 |
| 585 | They will give people two to three kiwis. | 他们会给人2到3个基维 |
| 586 | They will eat them right before bed. | 他们会在睡觉前吃 |
| 587 | And you will very routinely see people sleeping better | 你会经常看到人们睡得更好 |
| 588 | after ingestion of kiwis. | 摄入ki后. |
| 589 | Other things that are high on the evidence-based list | 其他在证据清单中名列前茅的东西 |
| 590 | are of course magnesium and various forms. | 当然是镁和多种形式。 |
| 591 | More of the research now on magnesium for sleep | 现在更多的研究 镁睡觉 |
| 592 | is turning to a particular form called magnesium bisglycinate | 正在变成一种特殊的形态,叫做“镁双糖化” |
| 593 | rather than threenate. | 而不是三内特。 |
| 594 | That's up there as well. | 那边也是 |
| 595 | You will also see things like omega-3. | 你也会看到象欧米加 -3的东西 |
| 596 | This is your common fish oil. | 这是你的鱼油 |
| 597 | This is actually interesting because this popped up on your labs | 这其实很有趣 因为这个突然出现在你的实验室里 |
| 598 | as something we have to work on. | 作为我们必须努力的东西。 |
| 599 | Oh, my test. | 哦,我的测试。 |
| 600 | Yeah. | 对 |
| 601 | We'll come back to that in a second. | 我们马上回来 |
| 602 | And then of course you've got melatonin. | 当然还有蛋白素 |
| 603 | The issue with all these is the same that you have with your podcast. | 和播客一样 |
| 604 | These are doing the exact same thing. | 这些都是同样的事情。 |
| 605 | One thing we could do is say, | 我们可以做的是说, |
| 606 | ditch the podcast and let's go with one or multiple of these options | 丢弃播客 让我们用其中一种或多种选择 |
| 607 | because they're doing the same thing. | 因为他们在做同样的事情 |
| 608 | They're a cognitive turnoff. | 他们是认知的转折。 |
| 609 | Apigenin or chamomile specifically will play that role. | Apigenin或甘菊酒将具体发挥这一作用。 |
| 610 | It is a reasonable switch that says frontal cortex turnoff. | 这是一个合理的开关, 说前皮质转折。 |
| 611 | And so you're getting there through the podcast | 所以你通过播客到达那里 |
| 612 | where you could get through food or supplements if you'd like as well. | 在那里你可以通过食物或补充品 如果你也想。 |
| 613 | Kiwis. | 基维斯. |
| 614 | Kiwis have scientific evidence that they improve sleep for some people. | 基维斯有科学证据表明,他们改善了一些人的睡眠. |
| 615 | It's really common. | 这很常见。 |
| 616 | There's like levels to this. | 有类似水平的这个。 |
| 617 | You'd probably like level one, two, and three. | 你可能喜欢一级,二级,三级。 |
| 618 | Level one being things like, actually surprising enough, | 一级是类似,实际上令人惊讶, |
| 619 | magnesium, chamomile, melatonin of course, | 镁、甘菊、梅拉托宁 |
| 620 | lots of randomized control trials. | 很多随机的控制试验。 |
| 621 | Level one being the best of the best. | 一级是最棒的 |
| 622 | The best, highest quality. | 最好的,最高质量。 |
| 623 | And you'd say what? | 你会说什么? |
| 624 | Mag,ki. | |
| 625 | Yeah, kiwis would probably be like a level two or level three. | 是啊,基维斯可能像一个二级或三级。 |
| 626 | So there's been good studies on them, enough to put them on this table, | 所以有很好的研究, 足够把它们放在这个桌子上, |
| 627 | enough to say there's data there. | 足够说明那里有数据 |
| 628 | So you're getting some product below it. | 所以,你得到了一些产品 在它下面。 |
| 629 | In this case, apigenin, in this case, other phytochemicals | 在这种情况下,阿皮基宁,在这种情况下,其他植物化学 |
| 630 | that either reduce a little bit of cognitive function, | 或者减少一点点认知功能, |
| 631 | they reduce arousal, they put you in some sort of checkout state. | 他们减少刺激, 他们让你处于某种退房状态。 |
| 632 | And then there's this one over here, melatonin. | 还有这个,梅拉托宁 |
| 633 | That a lot of people are aware of. | 很多人都知道这一点。 |
| 634 | Strong. | 坚固. |
| 635 | What level is melatonin? | 亚麻黄素是多少级? |
| 636 | So melatonin probably has more evidence than the rest of these things combined | 因此,梅拉托宁 可能有更多的证据 比其他这些东西加起来 |
| 637 | because it's a medicine. | 因为它是一种药。 |
| 638 | It's a drug. | 是药. |
| 639 | There's a ton of research on it from children to aging to bone health | 从孩子到衰老到骨骼健康 都有大量的研究 |
| 640 | and tons of other stuff, right? | 和很多其他的东西,对不对? |
| 641 | It's a hormone. | 荷尔蒙. |
| 642 | You're going to be able to move some units with this one. | 你将可以移动一些单位 用这个。 |
| 643 | Nobody is going to be super concerned about risk factor profiles with eating two kiwis. | 没有人会特别关心 危险因素简介 吃两个基维。 |
| 644 | But you start getting to the level of something like a melatonin | 但是,你开始 达到像梅拉东宁的水平 |
| 645 | and now you have to have real conversations about risk versus benefits. | 现在你必须真正地谈论风险与利益 |
| 646 | We typically don't use melatonin at the dosage that's normal. | 我们通常不会在正常剂量时使用梅拉东宁。 |
| 647 | So a common dosage for melatonin is like five milligrams, sometimes even up to 10. | 所以一种常见的甲氨酸剂量就像5毫克,有时甚至高达10毫克. |
| 648 | Wow. | 珃 |
| 649 | We will typically use like 0.3, maybe 0.5. | 我们通常使用0.3,也许0.5。 |
| 650 | So about a 10th that dose. | 大约是第十剂 |
| 651 | A lot of times we're trying to find like one milligrams, cut them in half, | 很多时候,我们试图找到 像一个毫克,切成两半, |
| 652 | kind of things like that. | 类似的事情。 |
| 653 | The only real reason we use melatonin outside of some fringe cases | 唯一真正的原因,我们使用梅拉东宁 在一些边缘病例之外 |
| 654 | is when we actually legitimately need to reset circadian rhythm, travel. | 就是当我们真的需要 重新设定循环的节奏,旅行。 |
| 655 | Jet lag, things like that. | 喷气时差,类似的东西。 |
| 656 | And it is effective and it is useful there. | 它很有效,而且在这方面有用。 |
| 657 | It is safe in small doses. | 它在小剂量下是安全的。 |
| 658 | Where people mistake melatonin is I use it every night to go to sleep | 人们误用梅拉东宁时 我每晚都用它去睡觉 |
| 659 | and or I wake up in the middle of the night, can't go back to sleep. | 或者我半夜醒来 睡不着 |
| 660 | I go grab a melatonin. | 我去拿点麦拉东宁 |
| 661 | Why is that bad? | 为什么那么糟糕? |
| 662 | It doesn't work. | 亦无功用. |
| 663 | It doesn't what? | 它不会是什么? |
| 664 | No, because the thing that melatonin is supposed to do is realign circadian rhythm. | 不,因为梅拉托宁应该做的 是调整循环节奏。 |
| 665 | If you're in the middle of the night, you're already in that rhythm. | 如果你在半夜, 你已经在节奏。 |
| 666 | It's not going to do anything. | 亦无所为. |
| 667 | I don't want people to do this, but you would actually be better | 我不希望别人这么做 但你会更好 |
| 668 | reaching for something like a chamomile perhaps, | 可能是为了像甘菊一样的东西 |
| 669 | because if you're having a hard time getting back to sleep cognitively, | 因为如果你在认知上很难恢复睡眠 |
| 670 | this is not going to do it. | 这是不会做到这一点。 |
| 671 | The other issue is we've done a lot of morning urine testing. | 另一个问题是,我们做了很多晨尿测试. |
| 672 | There's enough studies that look at the dosage that's actually in the pill | 有足够的研究来研究药丸里的剂量 |
| 673 | versus those on the label. | 和标签上的那些 |
| 674 | And they can be up to 100x higher. | 并且它们可以高达100倍高. |
| 675 | A hundred X. | 一百十岁. |
| 676 | And we see this in morning urine. | 我们从早上的尿里看到这个 |
| 677 | We have seen people who are consistently tired. | 我们看到人们总是疲惫不堪。 |
| 678 | Their sleep doesn't look horrible. | 他们的睡眠看起来并不可怕。 |
| 679 | They're doing all the right things. | 他们做了所有正确的事情。 |
| 680 | It's cold. | 寒热. |
| 681 | 阴 dark. | |
| 682 | They're meditating. | 他们在冥想 |
| 683 | They're doing all this stuff. | 他们正在做这些事情。 |
| 684 | They're popping in even a moderate dose of melatonin. | 他们正在注射中量的梅拉托宁 |
| 685 | And the amount of melatonin the next day in their urine | 第二天尿液里含的蛋白质 |
| 686 | is a hundred X, the upper end of the reference range, | 是百X,引用范围的上端, |
| 687 | which means they're spending the rest of their next day | 也就是说他们第二天要花掉剩下的时间 |
| 688 | in a hyperdose melatonin state. | 在超剂量的梅拉通宁状态。 |
| 689 | So they have to live then on stimulants to get back to normal. | 所以他们得靠兴奋剂才能恢复正常 |
| 690 | How would they feel? | 他们觉得怎么样? |
| 691 | Horrible. | 骇曰. |
| 692 | They would feel sluggish. | 他们会觉得迟钝。 |
| 693 | You wake up the next day and you're like, man, | 你第二天醒来 你就像,伙计, |
| 694 | it's what we call sleep inertia. | 我们称之为睡眠惯性 |
| 695 | You're wildly groggy. | 你长得很怪 |
| 696 | You can't get out of bed or you're just getting throughout the day. | 你不能下床 否则你整天都这样 |
| 697 | This is like, don't talk to me until I've had my coffee kind of response, right? | 这就像,不要跟我说话 直到我得到了我的咖啡类的反应,对不对? |
| 698 | This is not a normal waking physiology that you should be going through. | 这不是一个正常的 醒过来的生理学 你应该经历。 |
| 699 | Presumably that's just melatonin from sort of cheap sources that haven't been tested. | 估计这只是一种没有经过测试的 廉价来源的蛋白素 |
| 700 | That's going to knock off a huge part of your problem, right? | 你的问题会大打折扣 对吧? |
| 701 | Only this is why we'll always say you don't, no one needs supplements. | 这就是为什么我们总是说你不, 没有人需要补充。 |
| 702 | No essential person needs to have any supplement to live a great, happy, healthy life. | 任何必要的人 都不需要任何补充 来过一个伟大,快乐,健康的生活。 |
| 703 | If you choose to use supplements though, just buy them from third-party tested, | 如果你选择使用补充剂, 只是购买第三方测试, |
| 704 | transparent companies that place their testing on their websites that give you open access to it | 透明公司,将测试放入其网站 让你可以公开访问 |
| 705 | for these exact reasons. | 因为这些原因 |
| 706 | Vitamin D has a similar profile of inaccuracy. | 维生素D也有类似的不准确性特征. |
| 707 | The other issue with that then simply, let's say you're buying it from a high quality source, | 换句话说 你从一个高质量的来源买的 |
| 708 | you're dosing it too much and you're taking it too late. | 你做得太过分了 也太迟了 |
| 709 | So take it earlier than you think before bed so that your body has a chance to break it down | 所以,把它比你睡前想象的要早 让你的身体有机会打破它。 |
| 710 | {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}在第二天早上之前 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}我还没说完 | |
| 711 | What kind of time and how quickly acting is it? | 什么样的时间 动作有多快? |
| 712 | It's person to person dependent, but a lot of times you'll see things like an hour before. | 这是个人的依赖, 但很多时候你会看到的东西 像一个小时前。 |
| 713 | Some people will feel a response in 10 to 15 minutes. | 一些人会在10到15分钟内感受到响应. |
| 714 | Some people will feel it closer to an hour, but that's a pretty good window. | 有些人会觉得快到一小时了 但窗子不错 |
| 715 | Hang on, if it's 2 a.m. in the morning and you're getting in bed, don't take it. | 等一等,如果是凌晨2点,你上床睡觉了,就别吃了. |
| 716 | Don't take it at all. | 终不取. |
| 717 | Okay. | 摆 |
| 718 | We're going to use this in very specific situations and then we're coming off of it. | 我们要在非常特殊的情况下使用这个 然后我们从中脱身 |
| 719 | This should not be a part of your nightly routine most of the time. | 这不应该是 你大部分时间的日常活动 |
| 720 | What exactly is going on in my brain when I take melatonin? | 当我服用梅拉托宁时 我脑子里到底怎么了 |
| 721 | Because a lot of people take it and we know that it makes us feel tired, | 因为很多人都喜欢它 我们知道它让我们感到厌倦 |
| 722 | but understanding the mechanism I think will help us understand the application. | 但我认为了解这个机制将有助于我们了解应用。 |
| 723 | So it actually doesn't really make you feel tired. | 所以实际上并不会让你感到疲惫。 |
| 724 | That's part of the issue. | 这是问题的一部分。 |
| 725 | The mechanism is a circadian shift. | 机理为环形变换. |
| 726 | So it's telling your endogenous system that this is nighttime. | 所以它告诉你的内源系统 这是晚上。 |
| 727 | So it doesn't hit you with like a, oh, my eyes are there. | 所以它不会打你 像,哦,我的眼睛在那里。 |
| 728 | This hits you with a shift in cortisol. | 皮质索尔的轮班打到你了 |
| 729 | This hits you with a shift in a whole cascade of epinephrine, norepinephrine, | 这让你在肾上腺素,肾上腺素 的整个连锁反应中有了转变 |
| 730 | serotonin that are moving around and saying, | 血清素正在移动 说, |
| 731 | this is the milieu that you need to be in that is consistent with the sleep pattern. | 这是你需要进入的环境 符合睡眠模式。 |
| 732 | Okay. | 摆 |
| 733 | So I take it and then it regulates my other hormones, | 所以我把它,然后它调节 我的其他荷尔蒙, |
| 734 | which would be getting in the way of me feeling tired. | 这会妨碍我感到疲惫 |
| 735 | Yeah, that's probably more appropriate to what it does. | 是啊,这也许更适合它做什么。 |
| 736 | Okay. | 摆 |
| 737 | Because I've taken it a couple of times, again, always for jet lag issues. | 因为我已经拿它几次, 再次,总是为喷气时差问题。 |
| 738 | And within about 30, 45 minutes, I feel a bit drowsy. | 在大约30,45分钟内,我觉得有点昏昏欲睡. |
| 739 | And then I find my eyes going shutting and I'm off. | 然后,我发现我的眼睛要关闭 我走了。 |
| 740 | Great. | 不错 |
| 741 | And then you get out of that two or three day window, | 然后你离开那两三天的窗户 |
| 742 | put it back away and you're off and going. | 把它放回去,然后你离开和去。 |
| 743 | Yeah. | 对 |
| 744 | That's a good use case for it. | 这是很好的使用案例。 |
| 745 | The mistake is when this is like, I can't go to bed without. | 错误是,当这就像, 我不能去睡觉没有。 |
| 746 | I'm generally scared of all these things because | 我普遍害怕这些事情 因为... |
| 747 | honestly, anything that's effective, I'm more scared of. | 老实说,任何有效的东西, 我更害怕。 |
| 748 | And so it's really effective, which makes me hesitant to use it frequently. | 所以它真的很有效, 这让我对频繁使用它犹豫不决。 |
| 749 | Yeah. | 对 |
| 750 | It's a good default position to be in, by the way. | 顺便说一句,这是一个很好的默认位置。 |
| 751 | It's a good strategy. | 妙计. |
| 752 | Yeah. | 对 |
| 753 | Because one of the things you learn from doing a podcast like this | 因为你在做这样的播客时学到了一件事 |
| 754 | is you just learn that everything has a trade-off. | 你只知道一切都有取舍 |
| 755 | Always. | 永远 |
| 756 | Again, this might not be logically sound, but I assume that the bigger the upside, | 再说一遍,这也许不是逻辑上的声音, 但我认为,越大反响越大, |
| 757 | the bigger the trade I'm making on the other side as a general rule. | 作为一般规则,我在另一边做的交易越大。 |
| 758 | So do you know the only thing that I've still not been able to, | 你知不知道我唯一没有做到的 |
| 759 | I guess, understand the full trade-off of is coffee. | 我猜,明白 完全的取舍是咖啡。 |
| 760 | Because the upside is so significant. | 因为颠倒是如此重要。 |
| 761 | No one can articulate to me the downside other than they say if you have it after midday, | 没有人能向我解释坏处 除了他们说如果中午后有的话 |
| 762 | it's going to impact your sleep. | 它会影响你的睡眠。 |
| 763 | But I'm like, come on, there's got to be. | 但我喜欢,来吧,一定有。 |
| 764 | The phrase that I'll say in my class all the time is there's no free passes in physiology. | 我在课堂上常说的 生理学上没有免费通行证 |
| 765 | With coffee specifically, that actually, we have a meta-analysis | 特别是咖啡,事实上,我们有一个元分析 |
| 766 | led by my colleague, Dr. Ben House, puts it together. | 由我的同事本·豪斯博士领导,将其整理起来. |
| 767 | But if you look at the research on caffeine and sleep, it's very interesting because | 但是,如果你看看关于咖啡因和睡眠的研究, 这是非常有趣的,因为 |
| 768 | if you go through sleep deprivation, your physical and cognitive performance goes down. | 如果你经历了睡眠剥夺, 你的生理和认知表现下降。 |
| 769 | No surprise there. | 没什么大不了的 |
| 770 | Coffee can offset that. | 咖啡可以抵消这一点。 |
| 771 | Caffeine specifically is the thing. | 咖啡因就是问题所在 |
| 772 | But what it doesn't do, at least the data and the meta-analysis suggests is, | 但至少数据 和元分析显示 |
| 773 | it doesn't actually put you back into the augmented spot. | 它实际上不会把你 回到扩大的地方。 |
| 774 | Meaning, if you, did you sleep great last night? | 你昨晚睡得好吗? |
| 775 | I think so, yeah. | 我想是这样,是的。 |
| 776 | Full night, okay. | 整个晚上,好吧。 |
| 777 | Let's just say you're there. | 就说你在那里吧 |
| 778 | If we took you out and we had you throw that medicine ball | 如果我们带你出去 让你扔药球 |
| 779 | and we did a grip strength tester and we did some sprints up and down, | 我们做了一个握力测试 我们做了一些冲刺上下, |
| 780 | whatever you want to do, you would perform well. | 不管你想做什么, 你会表现得很好。 |
| 781 | And then if we gave you caffeine, you'd perform better. | 如果我们给你咖啡因 你会表现得更好 |
| 782 | It's why we call it ergogenic aid. | 这就是为什么我们称之为 ergogenic援助。 |
| 783 | It's a performance enhancer. | 性能增强器. |
| 784 | Caffeine is really effective primarily at endurance-based events, | 咖啡因在耐力赛事上非常有效 |
| 785 | but it is a stimulatory thing that people will use. | 但它是一个刺激的东西 人们会使用。 |
| 786 | So let's just say you have normal baseline performance, | 这么说吧 你有正常的基线性能 |
| 787 | then caffeine augments that performance. | 然后咖啡因会增强这种性能。 |
| 788 | If you go into sleep debt, the sleep itself will reduce your performance. | 如果你陷入睡眠债务,睡眠本身会降低你的性能. |
| 789 | And the coffee can bring you back to normal, | 咖啡可以让你恢复正常 |
| 790 | but it won't bring you back to that augmented state | 但它不会让你回到那个增强状态 |
| 791 | that you had when you were rested and caffeinated. | 你休息时喝过咖啡 |
| 792 | This is important because a lot of people will be like, | 这很重要 因为很多人会说 |
| 793 | ah, I'll throw away the sleep or I won't worry about it as much | 啊,我会放弃睡眠,否则我就不担心了 |
| 794 | because I'll just take more stimulus tomorrow. | 因为我明天会有更多刺激 |
| 795 | And I feel great. | 我感觉很好。 |
| 796 | You will feel as good, but you will not perform as well. | 你会感觉很好,但你表现不好 |
| 797 | So what you need to perform at your best, if you're a caffeine user, | 如果你是咖啡因使用者,你最好表现什么 |
| 798 | is to be both well-rested and then caffeinated. | 既反应良好,又喝咖啡 |
| 799 | Another thing you want to pay attention to in your sleep environment, | 还有一件事,你想注意 在你的睡眠环境中, |
| 800 | labeled ergonomics here is your pillow, your bed, your mattress. | 标注在人类基因组上的是你的枕头 你的床 你的床垫 |
| 801 | This is mostly based on feel. | 这主要是基于感觉。 |
| 802 | Is there any no-goes in this regard? | 在这方面是否有任何禁忌? |
| 803 | Not really. | 没有 |
| 804 | No, unless let's say you have a sleeping partner | 不 除非你有个睡伴 |
| 805 | and you're sleeping in a bed that is too small | 你睡在一张太小的床上 |
| 806 | and that results in you hitting each other or touching each other | 导致你们互相打斗或互相触摸 |
| 807 | and you don't like that. | 你不喜欢这样 |
| 808 | So other than those, the framework themselves, | 因此,除了那些,框架本身, |
| 809 | there's really nothing to be concerned with. | 没什么好担心的 |
| 810 | What about these eight-sleep beds? | 这八张床呢? |
| 811 | Eight-sleep is fantastic. | 八眠妙绝. |
| 812 | So eight-sleep is not a bed, it's a cover which regulates temperature. | 所以八眠不是床,而是用来调节温度的封面. |
| 813 | If you are in a bedding situation where you're getting hot, | 如果你的床位越来越热 |
| 814 | then that's a problem. | 那就有问题了 |
| 815 | So if then an eight-sleep will help you regulate that temperature, | 如果8分钟的睡眠能帮助调节温度 |
| 816 | it's a great solution. | 这是一个伟大的解决方案。 |
| 817 | If you're not in that situation, then you're going to be just fine. | 如果你不处于那种情况下, 那么,你会没事的。 |
| 818 | Temperature regulation is a really big deal | 温度调节是件大事 |
| 819 | and you'll quite often see people that do that. | 你会经常看到有人这样做。 |
| 820 | Whether that's getting a product like that | 是否得到这样的产品 |
| 821 | or it's getting a sheet that's cooler | 或得到一张更凉爽的床单 |
| 822 | or a mattress that is better with ventilation, | 或床垫,更好的通风, |
| 823 | then you'll oftentimes see them sleep a little bit better. | 你经常看到他们睡得更好 |
| 824 | Next on our list is screen usage. | 我们名单上的下一个是屏幕的使用。 |
| 825 | Everyone has been told and you know, | 每个人都被告知,你知道, |
| 826 | perhaps nothing is more destructive than you're sleeping on your screen. | 也许没有什么比你睡在屏幕上 更有破坏性了 |
| 827 | What's more interesting here is the stuff that people generally don't talk about. | 这里更有趣的是人们一般不谈论的东西. |
| 828 | It's not the fact that necessarily screen usage | 不一定是用屏幕 |
| 829 | is shooting your face with a bunch of blue light. | 用蓝光照你的脸 |
| 830 | What's more dangerous about your screen | 你的屏幕有什么危险? |
| 831 | is the arousal associated with the search for novelty. | 是寻找新事物的灵感 |
| 832 | The search for novelty, what does that mean? | 寻找新奇的东西 这是什么意思? |
| 833 | You're engaging in a podcast, social media, a game, | 你从事播客 社交媒体 游戏 |
| 834 | it is puzzle-driven, it is solution, it is interest, it is engagement, | 这是谜题驱动的,是解决方案,是兴趣,是参与, |
| 835 | it is search for the next. | 它正在寻找下一个。 |
| 836 | That's the stuff that more likely than not | 这是最可能的东西 |
| 837 | cause sleep disturbances. | 造成睡眠障碍。 |
| 838 | In the studies that have looked at things like TV time | 在研究中,看的东西 像电视时间 |
| 839 | versus tablet versus phone versus reading, | 对平板电脑对手机对阅读, |
| 840 | those all can be equally dangerous to sleep. | 他们都可能同样危险 睡觉。 |
| 841 | Here is the example. | 以下是一个例子。 |
| 842 | I am a TV before bed guy, a giant TV with a blast of blue light. | 我是一个电视前的家伙, 一个巨大的电视 蓝光爆炸。 |
| 843 | I sleep great with that. | 我睡得很开心 |
| 844 | My wife really struggles with light before bed. | 我妻子在睡觉前 和光一起挣扎 |
| 845 | She will read and yet she chooses to read things | 她会读书,却选择读书 |
| 846 | I don't think she should be reading before night | 我觉得她不该在晚上前看书 |
| 847 | and then she'll wake up because of the topics that she's reading. | 然后她会醒过来 因为她正在读的主题。 |
| 848 | Where I'm watching things on TV that are documentaries | 我在电视上看纪录片 |
| 849 | on Ulysses Grant or something and you're just like, | 在尤利西斯格兰特什么的 你只是喜欢, |
| 850 | that is the least engaging thing ever. | 这是史上最没有关系的事 |
| 851 | So it's not the fact that the light is there. | 故不见有光明. |
| 852 | I use that stuff much like you use your podcast, | 我用那些东西 就像你用播客一样 |
| 853 | which is my entire day is so driven by somebody | 我一整天都由别人驱动 |
| 854 | wanting my attention and time. | 需要我的关注和时间。 |
| 855 | I have to have something that gives me a cognitive switch | 我得有东西给我一个认知开关 |
| 856 | that says you get to turn off. | 也就是说你可以关机了 |
| 857 | I wanted to add something to this which I've been thinking about this week. | 我想补充一些我这个星期一直在想的东西。 |
| 858 | 因此在梅塔,梅塔拥有Instagram和Facebook以及WhatsApp等. | |
| 859 | In Metta's earnings call this week, Mark Zuckerberg | 在梅塔这个星期的收入,马克・扎克伯格 |
| 860 | talked about how they changed the recommendation algorithm | 谈到他们是如何改变推荐算法的 |
| 861 | on social media apps using AI. | 在社交媒体应用上使用AI. |
| 862 | And this was something that we've always forecasted would happen | 而这是我们一直预测会发生的事情 |
| 863 | and we've been thinking about the creator economy | 我们一直在思考创造经济 |
| 864 | and how it impacted but specifically for people listening. | 以及它是如何影响 但特别为人们听。 |
| 865 | What essentially he said is every time you post something on Instagram, | 基本上他说的是你每次在Instagram上发表文章 |
| 866 | whether it's a real or a normal post, | 不管是真实的还是正常的 |
| 867 | they now feed it to a large language model in AI | 他们现在把它输入AI的大型语言模型 |
| 868 | and AI effectively, and again, I'm summarizing here, | 和AI有效, 再次,我在这里总结, |
| 869 | watches it and it can now understand the full context of what it's watching. | 看着它,它现在能理解它所看到的全貌。 |
| 870 | So if it's watching a clip of you and me right now, | 所以,如果它看 片段你和我现在, |
| 871 | it'll understand that that is Andy Galpin. | 它会明白,这是安迪・高平。 |
| 872 | He's holding a card. | 他拿着一张卡 |
| 873 | He's wearing a black t-shirt. | 他穿着黑色T恤. |
| 874 | He's look at the transcript will know what you said. | 他看着记录会知道你说了什么 |
| 875 | And this is all pertinent because it then can without in the past | 这一切都是相关的,因为它可以 没有过去 |
| 876 | needing to look at the caption and the hashtags, | 需要看标题和标签, |
| 877 | it can then decide with way more context than ever before | 然后,它可以做出比以往更多的决定 |
| 878 | who exactly would want to see that. | 谁会想看呢? |
| 879 | 对Instagram用户的净影响 | |
| 880 | or these other social media apps or TikTok, whatever it is, | 或者其他社交媒体的应用程序 或者TikTok,不管是什么, |
| 881 | is you're going to be more retained now than ever before. | 你现在会比以前更受欢迎 |
| 882 | And as you were talking about that, I thought, | 当你在谈论这一点,我想, |
| 883 | I wonder if they think about timing of day. | 不知道他们会不会考虑今天的时机 |
| 884 | Like, I wonder if they think at 11 p.m., | 喜欢,我不知道 如果他们认为在晚上11点, |
| 885 | there's a certain thing that's going to keep Andy scrolling | 有件事让安迪继续滚动 |
| 886 | versus something at 9 a.m. when you're off to work. | 早上9点下班时对着某个人 |
| 887 | And of course they do because that and, you know, | 当然,他们这样做,因为,你知道, |
| 888 | they were talking about on the earnings call, | 他们正在谈论 在收入电话, |
| 889 | Mark was saying how it's increased retention | 马克说,如何增加保留 |
| 890 | by I think 15 basis points. | 我认为有15个基点。 |
| 891 | And there's this quote where he said, | 有一句引言 他说 |
| 892 | there are already two large sets of content to draw from. | 已经有两组大的内容需要借鉴。 |
| 893 | First, from your friends and people you follow. | 首先,从你的朋友和人 你跟踪。 |
| 894 | And second, from creators that you don't follow. | 第二,从创造者那里 你没有跟随。 |
| 895 | But now there's going to be a whole new | 但现在有一个新的 |
| 896 | and nearly infinite universe of personalized content, | 和几乎无限的宇宙 个性化的内容, |
| 897 | which from that I infer what they're saying | 我从中推断出他们所说的话, |
| 898 | is with their new large language model called Muse, | 他们的新大语言模型叫做Muse |
| 899 | is we're actually going to make new content to show Andy Galpin. | 我们真的要制作新的内容 让安迪·高平看到 |
| 900 | That no one made, no humans made. | 无人造物 人类造物 |
| 901 | We're going to make stuff that we know Andy will like. | 我们要做安迪会喜欢的东西 |
| 902 | And so I sell this to say that in this sleep conversation, | 所以我卖这个 说在这个睡眠谈话, |
| 903 | we've been talking about it as creators, | 我们一直在谈论它作为创造者, |
| 904 | we've been saying basically it's going to get really difficult | 我们一直说,基本上 它会变得非常困难 |
| 905 | if you're a creator because now if you have a million followers, | 如果你是一个创造者 因为现在如果你有百万的追随者, |
| 906 | it doesn't matter. | 没关系 |
| 907 | If Jenny has zero followers but she makes something | 如果珍妮没有追随者,但她会有所作为 |
| 908 | that is contextually more interesting | 这更符合背景 |
| 909 | than the million follower guy, | 比那百万个跟随者 |
| 910 | Jenny's thing is going to be seen to everyone. | Jenny的事会被大家看到 |
| 911 | But actually now you're going to be competing with an AI | 但实际上你现在要和AI竞争了 |
| 912 | that's going to be churning out super personalized | 超个人化的 |
| 913 | (原始内容存档于2018-03-21). Andy Galpin confession. | |
| 914 | Like that just Andy would just love at 11 p.m. | 喜欢,只有安迪 会只是爱在晚上11点。 |
| 915 | I said to my team this week, I was like, | 这周我对我的团队说,我... |
| 916 | just take care of yourself. | 照顾好自己 |
| 917 | Do you know what I mean? | 你知道我的意思吗? |
| 918 | Like just be aware when you open your phone | 就像打开手机时要注意 |
| 919 | that the AI is doing everything it can to retain you. | AI正在竭尽所能留住你 |
| 920 | Yeah, I mean, just don't be on your phone. | 是啊,我的意思是, 只是不要在你的电话。 |
| 921 | We've been making this argument for years, | 我们提出这个论点已经好几年了, |
| 922 | but geez, you got every disadvantage possible | 但是,上帝,你得到了每一个缺点 可能 |
| 923 | coming in your way. | 进来了 |
| 924 | And look, we're all human. | 你看,我们都是人类。 |
| 925 | I think I remember last time I was here, | 我想我记得 我上次在这里, |
| 926 | you were talking about how like you wake up | 你刚才在说 你醒来的样子 |
| 927 | and your phone's right there, | 你的电话就在那里, |
| 928 | but your fiance like doesn't touch your phone | 但你的未婚夫不会碰你的电话 |
| 929 | for the first hour of the day or something. | 每天的第一个小时什么的。 |
| 930 | It's just like on the charger until noon or something. | 这就像在充电机上 直到中午什么的。 |
| 931 | You're just like, what? | 你只是喜欢,什么? |
| 932 | I'm more like you, right? | 我更喜欢你,对吧? |
| 933 | I'm like, my phone is in my room. | 我的电话在我房间 |
| 934 | It's not three rooms. | 非三间. |
| 935 | Like I'm just not doing any of that stuff, right? | 就像我不做那些东西,对不对? |
| 936 | And we started this entire piece by saying | 我们开始这整段 说 |
| 937 | the environment you're in is just different | 你所处环境不同 |
| 938 | than it's ever been before. | 比以前更厉害了 |
| 939 | And it's not getting any better. | 况复不愈. |
| 940 | And at some point you have to make the decision | 在某个时候 你必须做出决定 |
| 941 | of do you care about your own health? | 你关心自己的健康吗? |
| 942 | Do you care about the thing the next day | 第二天你关心这个吗? |
| 943 | that you didn't do well? | 你表现不好? |
| 944 | And do you care more about that | 你更关心这个吗? |
| 945 | than you cared about that next reel? | 比起你在乎下一部电影? |
| 946 | What is it that's causing us to understand | 是什么让我们明白 |
| 947 | everything you just said, | 你刚才说的每句话 |
| 948 | but to ignore it and to pick up our phone anyway? | 却不理会它 接我们的电话? |
| 949 | You are hard driven the entire biology | 整个生物学都由你驱动 |
| 950 | of our species to search for novelty. | 我们的物种 寻找新颖。 |
| 951 | In fact, I look at this from the lens of sports. | 事实上,我从运动的角度来看待这个。 |
| 952 | Why do you care about high achievement? | 你为什么关心高成就? |
| 953 | Why do I care about performance? | 为什么我在乎表现? |
| 954 | There has direct translation. | 有直译. |
| 955 | When someone breaks a barrier, we all benefit from that. | 当有人打破障碍时,我们都从中受益。 |
| 956 | And I can give you direct examples of this, | 我可以给你直接的例子, |
| 957 | but we have every story. | 但我们有每一个故事。 |
| 958 | 你想去Joseph Campbell英雄的旅程 对吧? | |
| 959 | You want to go back to Hercules, the story of the marathon. | 你想回到赫拉克勒斯,马拉松的故事。 |
| 960 | Like you pull any story from history out | 就像你把历史故事扯出来 |
| 961 | and what are you actually looking at? | 你究竟在看什么? 看着什么? |
| 962 | You're looking at somebody did something | 你在看别人做了什么 |
| 963 | that no one has ever done before. | 从来没有人这样做过。 |
| 964 | You care more about records | 你更关心记录 |
| 965 | than you do regular wins and losses. | 胜过平时的胜负 |
| 966 | Why? | 为什么? |
| 967 | Because they're novel. | 因为他们是小说 |
| 968 | Why are you more interested in watching | 你为什么更有兴趣看 |
| 969 | Messi break that record | 梅西打破纪录 |
| 970 | than you are the other team winning | 胜过你们另一支队伍 |
| 971 | in the exact same shot? | 在完全相同的镜头? |
| 972 | It's because you saw something, you got to be there | 因为你看到了一些东西, 你必须在那里 |
| 973 | when someone did something for the first time | 当有人第一次做了一件事 |
| 974 | in human history. | 在人类历史上。 |
| 975 | I get more of a dopamine hit from the novelty | 我得到了更多的多巴胺 从新颖的打击 |
| 976 | from the new thing. | 从新事物。 |
| 977 | It's more than the dopamine hit though. | 不过它比多巴胺还强 |
| 978 | It's a sense of purpose. | 以是义感. |
| 979 | Your life mattered because you got to be involved | 你的生命很重要 因为你必须参与 |
| 980 | in something no one else has ever seen. | 在别人从未见过的事情中 |
| 981 | And even as that bystander on TV 30,000 kilometers away | 即便在三万公里外的电视旁观者 |
| 982 | you got to be a part of that. | 你必须参与其中。 |
| 983 | And that all comes down to we are so wired to reward novelty. | 而这一切归结到我们是如此的线 奖励新颖。 |
| 984 | So then now that comes back to your life | 所以现在,那又回到你的生活 |
| 985 | and you have to be thinking how do you walk away | 你总得想着怎么走 |
| 986 | from that core drive? | 从核心驱动器? |
| 987 | I was thinking about a study I read about | 我在想我读过的一个研究 |
| 988 | in psychology class in school with pigeons | 在学校的心理学课上 和鸽子 |
| 989 | getting variable rewards. | 得到的奖励不尽相同。 |
| 990 | I'm going to butcher this, but bear with me. | 我要宰了它 但忍耐点 |
| 991 | They took a pigeon and they got a little lever | 他们拿了一只鸽子和一把小杠杆 |
| 992 | for it to press. | 让它按住。 |
| 993 | And every time it would press the lever | 每当它按下杠杆 |
| 994 | and sometimes it would get a reward. | 有时它会得到奖励。 |
| 995 | And they found from the study | 他们从研究中发现 |
| 996 | that if they made the rewards variable, | 如果他们使报酬变为可变的, |
| 997 | i.e. | 即说. |
| 998 | it couldn't predict when it was coming, | 它无法预测何时到来 |
| 999 | the pigeon was more likely to keep pressing the lever. | 鸽子更可能继续按杠杆。 |
| 1000 | I was more addicted to the behavior | 我对行为更上瘾 |
| 1001 | if it didn't know when the dopamine hit was coming | 如果它不知道多巴胺袭击何时到来 |
| 1002 | or the treat in that case. | 或那种待遇。 |
| 1003 | Scrolling on social media is kind of like | 在社交媒体上打滚有点像 |
| 1004 | the slot machine of variable rewards. | 可变奖励的插槽机。 |
| 1005 | I just don't know what I'm going to get. | 我只是不知道我会得到什么。 |
| 1006 | But every fourth, you know, scroll, I get something that. | 但每四分之一,你知道,滚动, 我得到的东西。 |
| 1007 | Or every 40th. | 或每四十载. |
| 1008 | Yeah, or 40th. | 对,或者40号 |
| 1009 | It's getting better, right? | 它越来越好,对不对? |
| 1010 | Because the more unpredictable it is, | 因为越不可预测 |
| 1011 | the more likely you are to be like one more, one more, | 你越是像一个,一个, |
| 1012 | one more, one more, right? | 再来一次,对吧? |
| 1013 | Like if it actually comes too quickly, you care less. | 就像它真的来得太快, 你不在乎。 |
| 1014 | So you're going to scroll through all the boring stuff, | 所以,你要去滚动 所有无聊的东西, |
| 1015 | boring stuff, boring stuff, boring stuff, boring stuff | 无聊的东西,无聊的东西,无聊的东西,无聊的东西 |
| 1016 | for the one in every 40 that gets you. | 你每40人中就有一个 |
| 1017 | That's what you're actually there for. | 这就是你真正的存在。 |
| 1018 | I mean, if I gave most people and I said like, | 我的意思是,如果我给了大多数人 我说喜欢, |
| 1019 | you can have $10,000 or you can have $10,000 | 你可以有1万块,也可以有1万块 |
| 1020 | in equity in a startup. | 在一个开始的公平。 |
| 1021 | Look at your face. | 看看你的脸 |
| 1022 | Like, I know what you're doing. | 喜欢,我知道你在做什么。 |
| 1023 | You want to, like people are, it depends on where you're at, | 你想,就像人们一样, 这取决于你在哪里, |
| 1024 | right? | 对吧? |
| 1025 | But it's just like, okay. | 但它只是一样,好吧。 |
| 1026 | And if I said right now, the most likely scenario | 如果我现在说,最可能的情况 |
| 1027 | was that $10,000 is going to zero. | 10000美元会变成零 |
| 1028 | Yeah. | 对 |
| 1029 | Which is what happens, right? | 事情就是这样,对吧? |
| 1030 | You're like kind of hedged. | 你就像种树篱。 |
| 1031 | Can I go five and five? | 我可以走5和5吗? |
| 1032 | Like you're going to go, you don't, you. | 就像你要去,你不会,你。 |
| 1033 | Unless you need the 10 grand, which a lot of people do, | 除非你需要一万块 很多人都这样 |
| 1034 | but you get the point because you're like, man, | 但你明白这一点 因为你喜欢,男人, |
| 1035 | walking away from belief, walking away from hope, | 远离信仰,远离希望, |
| 1036 | walking away from what F is insanely hard to do. | 远离F的疯狂的难做。 |
| 1037 | I deleted one of these social media apps just completely from my phone. | 我从手机上完全删除了一个社交媒体应用软件。 |
| 1038 | And honestly, you always think that you're going to have like FOMO. | 老实说,你总是认为 你会有像FOMO。 |
| 1039 | You're not going to know what's going on or there's going to be some huge | 你不会知道发生了什么 或者会有一些巨大的 |
| 1040 | loss to your life if you don't have an app on your phone. | 失去生命,如果你没有手机上的应用程序。 |
| 1041 | And it's just remarkable when you delete these, | 当你删掉这些东西时,这很了不起 |
| 1042 | some of these social media apps, how positive of a net impact it has on your life. | 有些社交媒体的应用, 如何积极的 净影响你的生活。 |
| 1043 | I have a friend of mine named Sean O'Malley, a famous EOC fighter. | 我有个朋友叫肖恩·奥马利 一个著名的平机会战士 |
| 1044 | He was sitting at his pool and he had his daughter was like one or two years old. | 他坐在他的游泳池里,他有他的女儿像一两岁。 |
| 1045 | And he was like scrolling Twitter and was like, what am I doing? | 他就像在滚动推特,我在做什么? |
| 1046 | Like my daughter's over here in front of me. | 就像我女儿在我面前一样 |
| 1047 | She's two years old. | 二岁. |
| 1048 | And like I'm on scrolling, like not doing work or not making a post, | 就像我在卷卷一样, 像不工作或不做文章, |
| 1049 | not like I'm just scrolling dumped it was this like team. | 不像我只是在卷轴 甩开它,它是这样的团队。 |
| 1050 | You guys handle it. | 你们处理好 |
| 1051 | Not on any social media anymore. | 不再在社交媒体上出现 |
| 1052 | So that screens. | 所以这个屏幕。 |
| 1053 | That screens my friend. | 这让我朋友心烦意乱 |
| 1054 | Another one to think about, which we've sort of touched on is | 另一个值得思考的, 我们接触过的是 |
| 1055 | called the presence of other beings. | 所谓众生的存在。 |
| 1056 | This is our classic sleep divorce. | 这是我们典型的睡眠离婚 |
| 1057 | I assume you, as I do share your sleeping environment with your partner. | 我假设你,就像我和你搭档一样 分享你的睡眠环境 |
| 1058 | Yes. | 对 |
| 1059 | Tough to make the argument of like get a sleep divorce, right? | 很难说得好像离婚一样,对吧? |
| 1060 | Yeah. | 对 |
| 1061 | I'm not telegram. | 我不是电报 |
| 1062 | You can tell her. | 你可以告诉她。 |
| 1063 | It's funny. | 这很有趣。 |
| 1064 | If it was up to my wife, we would have a sleep divorce. | 如果由我妻子来决定 我们就会离婚 |
| 1065 | You're joking. | 你在开玩笑吧 |
| 1066 | No, she's like, get away from me. | 不,她喜欢,离我远点。 |
| 1067 | Don't touch me. | 别碰我 |
| 1068 | She wants to be like, if we could have separate beds in separate rooms, | 她想成为一样, 如果我们可以有单独的床 在不同的房间, |
| 1069 | she'd be, I don't snore or anything, but she just like. | 她会,我不打呼噜什么的, 但她只是喜欢。 |
| 1070 | My fiance is the opposite. | 我的未婚夫正好相反 |
| 1071 | It's not super realistic, but it is true. | 这不是超现实的,但这是真的。 |
| 1072 | There are data behind it. | 后面有数据 |
| 1073 | People generally don't sleep as well when you're in the same bed as others. | 你和别人睡在同一张床上 人一般睡得不好 |
| 1074 | The realistic solution. | 现实的解决办法。 |
| 1075 | Try to get sheets or a sleeping situation in which when one partner moves, | 尝试得到床单或睡眠状态 当一个伴侣移动, |
| 1076 | it doesn't roll the other person. | 它不会卷起另一个人。 |
| 1077 | Oh, like separate sheets. | 哦,像单独的床单。 |
| 1078 | Separate sheets or simply the type of sheets. | 单片或简单的单片类型。 |
| 1079 | My wife loves to be really constricted. | 我妻子喜欢被禁闭 |
| 1080 | So she likes the sheets tucked in tight. | 所以她喜欢把床单盖紧 |
| 1081 | She likes the bed and I hate it. | 她喜欢床,我讨厌它。 |
| 1082 | Like, I feel like I'm in Shawshank. | 喜欢,我觉得我在肖尚克。 |
| 1083 | I'm like, break me out, like rip it all out of there. | 我就像,把我从那里撕下来一样 |
| 1084 | So there's little things like that that don't require you to buy anything. | 所以有些小东西不需要你买任何东西。 |
| 1085 | The weakness change kind of the setup and the scenario to where | 弱点会改变布局和情景 |
| 1086 | their movement doesn't impact you as much. | 他们的动作对你的影响不大 |
| 1087 | Noise would be the same one. | 噪音也是一样 |
| 1088 | If you are sleeping with somebody who makes a lot of noise, | 如果你正在睡 一个谁制造很多噪音, |
| 1089 | tosses and turns a bunch, you could put a pillow in between. | 抛掷和转动一堆, 你可以把枕头在中间。 |
| 1090 | So when they roll over and move, they don't hit you, earplugs, things like that. | 所以当他们翻身移动的时候 他们不会打你 耳塞之类的东西 |
| 1091 | So that one's a pretty straightforward one. | 所以,这是一个相当直接的。 |
| 1092 | But that said, it's pretty impactful. | 但是说起来 影响很大 |
| 1093 | It can really make a big difference. | 这真的可以产生很大的影响。 |
| 1094 | And if you're really struggling, maybe do a partial sleep divorce. | 如果你真的在挣扎,也许做 部分睡眠离婚。 |
| 1095 | Next, sleeping in new environment. | 接下来,在新的环境中睡觉。 |
| 1096 | This is oftentimes be called first night effect. | 这经常被称为第一次夜效. |
| 1097 | So your first night, whether it's back home, | 所以,你的第一个夜晚, 不管它是回家, |
| 1098 | whether it's in a hotel or somewhere else, | 无论是在酒店还是其他地方, |
| 1099 | you don't feel as comfortable and as safe and you're circuiting rhythms. | 你感觉不太舒服 也不太安全 而且你在绕行节奏 |
| 1100 | The things that set your timing aren't there. | 确定你时间的事物并不存在 |
| 1101 | This is sound. | 这是声音。 |
| 1102 | This is light. | 这是轻。 |
| 1103 | This is feel. | 这是感觉。 |
| 1104 | This is temperature. | 这是温度。 |
| 1105 | This is smell. | 这是味道。 |
| 1106 | What you can do if you travel a lot. | 如果你经常旅行,你能做什么? |
| 1107 | Our athletes travel every three to five days, right? | 我们的运动员每三到五天旅行一次 对吧? |
| 1108 | This is what they do. | 这就是他们做的。 |
| 1109 | You can try to mimic your sleep environment at home on the road. | 你可以在路上模仿你的睡眠环境 |
| 1110 | Some people will take their pillows. | 有些人会拿走枕头 |
| 1111 | Other things that are on this similar list are smells like lavender. | 类似列表中的其他事物闻起来像薰衣草. |
| 1112 | Lavender is moderately associated with helping people fall asleep. | 拉凡德与帮助人们入睡有关 |
| 1113 | None of those is going to like knock you out. | 这些都不会喜欢把你打晕的 |
| 1114 | What you're looking to do is stack winds. | 你想做的是堆起风 |
| 1115 | Next is temperature. | 接下来是温度。 |
| 1116 | You want to be cool. | 你想冷静点 |
| 1117 | Generally, you're looking at 64 to 68 degrees. | 一般来说,你看到的是64到68度。 |
| 1118 | This is personally dependent. | 这是个人的依赖。 |
| 1119 | Some people actually like to be a little bit colder | 有些人其实喜欢冷一点 |
| 1120 | so that they can have a heavier blanket because they like that feeling. | 这样他们就能有更重的毯子 因为喜欢这种感觉 |
| 1121 | When this idea got popular a few years ago, | 当这个想法在几年前流行起来时, |
| 1122 | people just started raking the ACs, right? | 人们刚刚开始打扫AC,对不对? |
| 1123 | And you're just like, get the room as cold as you possibly can. | 而你只是喜欢, 得到房间的冷 尽可能你可以。 |
| 1124 | That can become a problem because we're seeing this somewhat consistency | 这可能会成为一个问题,因为我们看到这种一致性 |
| 1125 | where when people's air conditioners kick on, it actually wakes them up. | 当人们的空调车开动时, 它会把他们叫醒。 |
| 1126 | And as we talked about earlier, with noise is not necessarily always about the volume, | 正如我们之前谈到的, 噪音并不一定总是关于音量, |
| 1127 | but it's the change in sound. | 但这是声音的变化。 |
| 1128 | So you have something kicking on, kicking off, kicking on, kicking off. | 所以你有东西踢,踢,踢,踢。 |
| 1129 | Another thing we see is because of air quality situations, | 我们看到的另外一件事 是因为空气质量状况, |
| 1130 | we've seen quite often when we have environmental sensors and stuff | 我们经常看到 当我们有环境传感器之类的东西 |
| 1131 | that if your air conditioner is not clean and the fan is out in the air, | 如果你的空调不干净 风扇在空中 |
| 1132 | you can actually kick a bunch of dander and particulates and other things into the air. | 你实际上可以踢一堆 达德和微粒 和其他的东西进入空气。 |
| 1133 | And then you start breathing those things in it overnight | 然后你在夜里开始呼吸这些东西 |
| 1134 | and your nose starts to get a little bit stuffed up. | 你的鼻子开始有点塞满了 |
| 1135 | You can't breathe through your nose. | 鼻中气不开. |
| 1136 | And then, boom, you have this hypopnic or apnic event. | 然后,砰,你有一个 虚伪或兴奋的事件。 |
| 1137 | The last component that comes up pretty often at Absolute Rest | 最后一部分经常出现在绝对休息 |
| 1138 | is fans. | 是粉丝。 |
| 1139 | This can make your mouth dry. | 这可以让你的嘴干燥。 |
| 1140 | So if you're waking up with that and you're like, | 所以,如果你醒来 与你喜欢, |
| 1141 | oh, I got to get a drink of water or something, | 哦,我得到了一个喝的水什么的, |
| 1142 | then maybe consider not having the fan blow directly out your face. | 那就别把风扇直接吹掉 |
| 1143 | An interesting thing I was thinking about there, | 一件有趣的事情,我正想着那里, |
| 1144 | which is there was the viral experiment done in 2009 by MindLab Sleep Study | 也就是MindLab睡眠研究2009年的病毒实验 |
| 1145 | where they conducted the sleep experiment at the University of Sussex. | 他们在萨塞克斯大学做了睡眠实验 |
| 1146 | Researchers hooked men and women up to an ECG machine to measure their brainwaves | 研究人员将男女连接到一个ECG机器上,以测量他们的脑波 |
| 1147 | and played a variety of ambient sounds while they slept | 并演奏各种环境声音 当他们睡觉 |
| 1148 | to see which noises triggered an immediate wake response. | 看看哪个噪音 立即引起警醒反应 |
| 1149 | And the top wake responses from men and women was completely different. | 而上层的警醒反应 男女完全不同。 |
| 1150 | Men's top trigger was a car alarm. | 男人的顶级触发器是汽车警报器. |
| 1151 | Women's top trigger was a baby crying. | 女人最大的扳机是婴儿哭 |
| 1152 | Men's top trigger was wind howling outside. | 男人的顶部扳机是风在外边嚎叫。 |
| 1153 | Women's second top trigger, I should say, is a dripping tap. | 女人的第二大触发器是滴水龙头 |
| 1154 | Men's third top is buzzing or flying of a mosquito. | 男人的第三顶是蚊子的鸣叫或飞翔. |
| 1155 | Women's was shouting outside. | 女人在外面喊着呢 |
| 1156 | And both of their fourth top trigger was snoring. | 他们的第四大扳机都在打呼噜 |
| 1157 | But it was interesting that the thing that woke most men | 但有趣的是, 唤醒大多数男人的东西 |
| 1158 | and their top trigger in that study was an alarm outside, | 研究中最大的触发器是外面的警报器 |
| 1159 | but women's was a baby's crying. | 但女人是婴儿哭。 |
| 1160 | Yeah, every mother out there is gone. | 是啊,每个母亲都不见了。 |
| 1161 | Yep. | 对 |
| 1162 | In fact, one of the largest causes of sleep disorders in women is having children. | 事实上,妇女睡眠障碍的最大原因之一是生育。 |
| 1163 | What happens after a childbirth, | 分娩后会发生什么? |
| 1164 | and it's a whole interesting field here of postpartum care, | 这里的产后护理非常有趣 |
| 1165 | is really poor in women. | 女人很穷 |
| 1166 | Like we just sort of like start paying attention to baby, | 就像我们只是有点喜欢 开始关注宝宝, |
| 1167 | stop paying attention to mom as soon as baby comes out. | 宝宝一出来,就别管妈妈了 |
| 1168 | Well, I'm saying that because it is obvious and clear that | 我这么说是因为很明显 |
| 1169 | the last trimester can present a lot of sleep challenges for women. | 最后三个月会给妇女带来很多睡眠挑战。 |
| 1170 | And then especially as soon as the baby's there, | 特别是孩子一到那里, |
| 1171 | like you're just going to have some known period of sleep deprivation, | 就像你只是要去 一些已知的睡眠剥夺期, |
| 1172 | whether it's delivery or having a newborn, all that stuff. | 无论是分娩还是新生儿,所有的东西。 |
| 1173 | And that can actually cause patterns. | 这实际上会导致模式。 |
| 1174 | This can cause insomnia. | 这会导致失眠. |
| 1175 | This can cause irregular sleep schedules, circadian disorders, natural thing. | 这会导致不规则的睡眠时间表,环形障碍,自然现象. |
| 1176 | Totally fine. | 完全没问题。 |
| 1177 | In some percentage of women, those patterns will persist. | 在一定比例的妇女中,这些模式将继续存在。 |
| 1178 | And so you'll see women who have sleep disorders, | 你会看到有睡眠障碍的女人 |
| 1179 | even with adult children, that started because of the childbirth. | 即使是成年孩子, 开始因为分娩。 |
| 1180 | We were advocating at all times like, yeah, get through it. | 我们一直在宣传,比如,是的,通过它。 |
| 1181 | I got two kids. | 我有两个孩子 |
| 1182 | You know, I've been there. | 你知道,我去过那里。 |
| 1183 | But then just make sure you're providing care and going back to try to fix those things. | 但只要确保你提供护理 并回去尝试修复这些东西。 |
| 1184 | And why that is difficult is because the study you just mentioned. | 这之所以困难,是因为你刚才提到的研究。 |
| 1185 | It's worth saying there is an evolutionary theory behind this that says, | 值得一提的是 背后有个进化论说 |
| 1186 | you know, men and women are attuned to different things. | 你知道,男人和女人 适应不同的事情。 |
| 1187 | But there's also a counter argument that says the difference in who actually wakes up | 但也有反证 说谁真正醒了 |
| 1188 | and who gets out of bed is often heavily driven by social roles. | 下床的人往往受到社会角色的驱使。 |
| 1189 | Parenting expectations and individual sleep depth, | 父母的期望和个人睡眠深度, |
| 1190 | rather than a biological inability for men to hear the baby. | 而不是在生理上无法听到婴儿的声音 |
| 1191 | So how do we close off on the subject of sleep? | 那么,我们如何结束 关于睡眠的主题? |
| 1192 | Is there anything that we haven't touched on that we should have touched on | 是否有我们没有接触的东西 我们应该接触 |
| 1193 | as it pertains to how to have incredible sleep? | 因为它涉及到如何有 不可思议的睡眠? |
| 1194 | One thing that I think will help everyone, whether you're at any of those stages, | 我想有件事会帮助大家 无论你处于哪个阶段 |
| 1195 | free a little bit of money or you got to go the full end of the spectrum | 省点钱,否则你就得全程 |
| 1196 | and use a hospital or a service like ours, | 利用医院或像我们这样的服务 |
| 1197 | is everyone has the ability to run self-experiments. | 每个人都有自我体验的能力 |
| 1198 | We have a free guide that anyone can go use. | 我们有一个免费的指南,任何人都可以使用。 |
| 1199 | And it's just a quick tutorial about how to run your own self-experiment | 这只是一个快速的辅导 如何运行你自己的体验 |
| 1200 | for sleep specifically. | 特别的睡眠。 |
| 1201 | Oh, there you go. | 哦,给你。 |
| 1202 | Yeah. | 对 |
| 1203 | So this is up and available for free on our website. | 因此,这是免费的 并可以在我们的网站。 |
| 1204 | Anyone can check it out. | 任何人都可以检查出来。 |
| 1205 | There's a lot of stuff in here we've covered. | 里面有很多东西 我们已经覆盖。 |
| 1206 | You can get more into it. | 你可以更深入一点 |
| 1207 | But the short answer of it is we don't want to make people think | 但简短的答案是 我们不想让别人觉得 |
| 1208 | sleep has to be the center of their life. | 睡眠必须是他们生活的中心. |
| 1209 | Oftentimes when sleep comes up, people start thinking, | 睡觉的时候 人们会想 |
| 1210 | I'd love to sleep more, but I'm too busy. | 我很想多睡一会,但我太忙了 |
| 1211 | Hey, I'm the same boat. | 嘿,我是同一个船。 |
| 1212 | Like I can't afford to have a 12-hour sleep routine | 就像我负担不起12小时的睡眠 |
| 1213 | where we should be paying attention to is sleep resilience. | 我们应当注意的是睡眠的适应力。 |
| 1214 | Steve, I want you to be as resilient to bad sleep as possible. | 史蒂夫,我希望你尽可能的适应 糟糕的睡眠。 |
| 1215 | I don't want you optimizing your sleep | 我不想让你睡得更好 |
| 1216 | because optimization turns into that giant routine before bed. | 因为优化变成床前的大型常规 |
| 1217 | I got to take 12 different supplements and four different cocktails. | 我要吃12种不同的补充剂和4种不同的鸡尾酒 |
| 1218 | And again, if I have to do that along the way, great. | 再说一遍,如果我必须这样做 一路,伟大的。 |
| 1219 | The end game though should be resilient, | 终局应该有弹性 |
| 1220 | meaning you had a bad night of sleep. | 意思是你昨晚睡得不好 |
| 1221 | Cool. | 凉爽。 |
| 1222 | And you still performed. | 你还在表演 |
| 1223 | We had this challenge. | 我们遇到了这个挑战。 |
| 1224 | Flight got delayed. | 航班延误了 |
| 1225 | Great. | 不错 |
| 1226 | We still executed. | 我们还被处决了 |
| 1227 | I want you to know how to get a good night of sleep | 我要你知道怎么睡个好觉 |
| 1228 | so you can feel as refreshed as possible, execute the next day, | 这样你就可以感到尽可能的清新, 执行第二天, |
| 1229 | and then get right back onto it. | 然后马上回到它。 |
| 1230 | The way you get there is, and that's the way our company works, | 你的方式是, 这就是我们公司的工作方式, |
| 1231 | we're just going to run a series of experiments. | 我们只是要进行一系列实验。 |
| 1232 | And everyone can do that. | 每个人都可以做到这一点。 |
| 1233 | Start by changing one thing. | 首先要改变一件事 |
| 1234 | Your trackers, your data, are going to tell you how you're sleeping. | 你的追踪器和数据会告诉你你睡得如何 |
| 1235 | But they're not telling you why you're sleeping that way. | 但他们没告诉你你为什么那样睡觉 |
| 1236 | So that's your quest. | 这就是你的追求 |
| 1237 | Go figure out why you're sleeping that way. | 想想你为什么那样睡觉 |
| 1238 | Is it your bedroom temperature? | 是你的卧室温度吗? |
| 1239 | Is it your partner? | 是你搭档吗? |
| 1240 | Is it the fact that you're sensitive to light? | 你对光很敏感吗? |
| 1241 | Is it the fact you're exercising too late? | 是不是你锻炼太迟了? |
| 1242 | Are you eating too late? | 你吃得太迟了吗? |
| 1243 | All these things are possible, one at a time. | 所有这些事情都是可能的,一个一个的。 |
| 1244 | Just like John Jones, where marginal improvements | 就像约翰・琼斯, 在那里微小改善 |
| 1245 | in your cognitive performance can have a massive impact, | 在你的认知表现 可以产生巨大的影响, |
| 1246 | sometimes I podcast for 10 hours a day. | 有时我每天播客10小时 |
| 1247 | Over the last couple of weeks, I've been in filming for a TV show, | 在过去的几个星期里,我一直在拍摄 一个电视节目, |
| 1248 | and I have one or two days off to get all of my work done, | 我有一两天的假来完成我的工作 |
| 1249 | which means there's lots of cognitive load. | 也就是说有很多认知负荷 |
| 1250 | And so I turn to ketones because I find myself more articulate, | 所以我转而谈到酮 因为我发现自己更清晰, |
| 1251 | able to think more clearly, able to work out better | 能够更清晰地思考, 能够更好地工作 |
| 1252 | when I'm fuelled by ketones. | 当我被酮激化。 |
| 1253 | And so the reason I became a co-owner of this company | 所以我才成为这家公司的共同所有者 |
| 1254 | and the reason why they now are a sponsor of this podcast | 以及为什么他们现在是这个播客的赞助商 |
| 1255 | is because I remember one of my team members called Christiana, | 因为我记得一个叫克里斯蒂安娜的队员 |
| 1256 | she tried it once and came up to my desk and she goes, | 她尝试过一次,来到我的桌子,她去, |
| 1257 | this is the best product ever made. | 这是有史以来最好的产品。 |
| 1258 | And I think in part that's because she really cares | 我觉得这部分是因为她真的很在乎 |
| 1259 | about those cognitive benefits, as I do, as John Jones does, | 关于这些认知的好处,像我一样,约翰琼斯, |
| 1260 | and as I think most of my listeners probably will. | 正如我大多数听众认为的 |
| 1261 | So if you haven't tried these yet, | 所以如果你还没有尝试这些, |
| 1262 | 你要做的就是去Ketone.comSlash Stephen, | |
| 1263 | and you'll also get 30% off your first subscription order, | 你也可以从你的第一次订货单中拿到30% |
| 1264 | you'll get exclusive ketone IQ merge, | 你会得到独家酮智商合并, |
| 1265 | and of course, cognitive benefits that might just change your life. | 当然,认知的好处 可能只是改变你的生活。 |
| 1266 | If you're thinking about starting a business, | 如果你打算创业 |
| 1267 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你必须先做个决定 | |
| 1268 | is actually one of the most important, | 其实是最重要的之一, |
| 1269 | which is where do you build that business? | 你在哪里建立这种业务? |
| 1270 | Our product team, who manages everything we do | 我们的产品团队,谁管理我们的一切 |
| 1271 | from our conversation cards to our diaries, | 从谈话卡到日记 |
| 1272 | has always used our sponsor, Shopify. | 总是利用我们的赞助商 肖菲兹 |
| 1273 | There are a few reasons for this, but one of the big ones | 有几个原因 但其中的一个大原因 |
| 1274 | is that when you're running a business, | 你做生意的时候 |
| 1275 | you really need your own store and your own customer data, | 你真的需要自己的商店和客户数据 |
| 1276 | 和Shopify给了你准确的。 | |
| 1277 | You aren't renting space from someone else's platform, | 你不能从别人的平台租空间 |
| 1278 | hoping the rules don't suddenly change, | 希望规则不会突然改变, |
| 1279 | and you avoid the classic founder challenges | 你避开经典的创始人挑战 |
| 1280 | that inevitably come like sorting out payments | 这不可避免地会像 整理付款 |
| 1281 | and logistics and storefronts, | 物流和库存, |
| 1282 | 因为它已经建在Shoppify。 | |
| 1283 | Those early days are messy enough | 这么早就够乱的了 |
| 1284 | without the infrastructure challenge | 面对基础设施的挑战 |
| 1285 | to create extra problems for you, | 为你制造额外的问题, |
| 1286 | and Shopify's distribution piece is underrated too, | 和Shoppify的发行作品 被低估了, |
| 1287 | because your products automatically get in front of people | 因为你的产品会自动出现在人们面前 |
| 1288 | 在Google、TikTok、YouTube、ChatGBT上, | |
| 1289 | which again, isn't something you have to figure out yourself, | 再说一遍,你不必自己想清楚 |
| 1290 | it's just already built into their platform. | 刚刚建在他们的平台上 |
| 1291 | If you are serious about starting your own thing, | 如果你真的要开始自己的事情, |
| 1292 | 开始免费审判 Shopify.com slash Bartlett. | |
| 1293 | I guess one could argue that the antithesis of sleep is being awake, | 我想人们可以争论 睡眠的反面是清醒的, |
| 1294 | and when we're awake, the thing we care about is energy. | 当我们醒了,我们关心的是能量。 |
| 1295 | Now, I had a really great conversation on this podcast | 现在,我有一个非常好的谈话 在这个播客 |
| 1296 | with several people that talk about mitochondria and energy | 和几个谈论线粒体和能量的人 |
| 1297 | and those kinds of things. | 还有那些东西 |
| 1298 | Some of those conversations have really, really changed me. | 有些对话真的改变了我 |
| 1299 | If you haven't listened to the more recent conversation | 如果你没有听 最近的对话 |
| 1300 | we had on mitochondria in the channel, | 我们的线粒体在频道里, |
| 1301 | please do go listen to it. | 请去听它。 |
| 1302 | Martin Picard? | 马丁·皮卡尔? |
| 1303 | Martin Picard. | 马丁·皮卡尔. |
| 1304 | It's one of my favourite conversations I've had this year, | 这是我今年最喜欢的谈话之一 |
| 1305 | just because I knew about the mitochondria, | 因为我知道线粒体, |
| 1306 | like I conceptually knew what it was, | 就像我概念上知道是什么, |
| 1307 | but I hadn't thought about it as being so central | 但我没想到它这么重要 |
| 1308 | to everything in my life, | 对我生命中的一切 |
| 1309 | because energy is essential to everything in my life, | 因为能量对我生命中的一切至关重要 |
| 1310 | like my relationships, my ability to do this, | 像我的关系, 我这样做的能力, |
| 1311 | my joy, my everything. | 我的快乐,我的一切。 |
| 1312 | If someone is trying to improve their energy levels, | 如果有人想提高他们的能量水平 |
| 1313 | and that's what they come to you with | 这就是他们来找你的原因 |
| 1314 | in terms of a symptom that they self-describe, | 以他们所描述的症状而言, |
| 1315 | where do you aim? | 你的目标在哪里? |
| 1316 | Okay, so we've talked about sleep, but where else do you aim? | 好吧,所以我们谈了睡眠, 但你的目标在哪里? |
| 1317 | Energy is probably the number one thing on our list | 能源可能是我们名单上的头号人物 |
| 1318 | of reasons people come to us. | 人们来找我们的原因 |
| 1319 | What do they say? | 他们怎么说? |
| 1320 | I'm tired all day, can't figure it out, | 我一整天都累了,想不出来 |
| 1321 | or I don't have the energy I used to have, | 或者我没有以前拥有的能量 |
| 1322 | or I can't sustain output like I used to, | 或者我不能像以前那样维持输出 |
| 1323 | whether this is physical, | 不管这是物理上的, |
| 1324 | my recovery is longer than it used to be, | 我的康复时间比以前长了 |
| 1325 | or I just can't hang working as many hours as I used to do, | 或者我无法像以前那样长时间工作 |
| 1326 | I get fatigued at the end of the day cognitively, | 我最终在认知上感到疲惫 |
| 1327 | I'm not of the camp that this is entirely mitochondria, | 我不是营地里的人 这完全是线粒体 |
| 1328 | but I certainly will agree that energy would be the number one effect. | 但我肯定同意 能量是头号效果 |
| 1329 | Probably the most common question I've ever gotten in my career is, | 我事业中最常遇到的问题是 |
| 1330 | what separates these world performers from the rest of us? | 是什么将这些世界的表演者与我们其他人区分开来? |
| 1331 | And people want me to say things like they work harder, | 人们希望我说话 像他们更努力的工作, |
| 1332 | they don't. | 他们没有。 |
| 1333 | They are categorically better at energy management. | 它们绝对更擅长能源管理。 |
| 1334 | That is the one thing that seems to be most consistent again | 这似乎是最一致的一件事 |
| 1335 | with the world's highest performers, | 与世界最高的表演者, |
| 1336 | athletes, entrepreneurs, leaders, executives, you name it, | 运动员 企业家 领袖 高管 随便你怎么说 |
| 1337 | however you're defining success, | 不管你在定义成功与否 |
| 1338 | when you get better at managing energy, | 当你更好地管理能量, |
| 1339 | you're more effective. | 你比较有效。 |
| 1340 | This is everything from cellular energy | 这是细胞能量中的一切 |
| 1341 | to understanding things like your own interpersonal communication, | 了解你个人之间的交流 |
| 1342 | What type of relationships gives you energy? | 什么样的关系给你能量? |
| 1343 | What type of? | 什么样的? |
该视频共有字幕 1344 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【The Diary Of A CEO】减脂科学家：减肥很容易，但你就是做不到 · 睡眠才是关键 p02 # 2 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | What type of activities give you energy? | 什么样的活动给你能量? |
| 0:01 | What types give you back? | 什么类型还给你? |
| 0:03 | When can you be more efficient? | 你什么时候能更有效率? |
| 0:04 | When are you running for the sake of running | 你什么时候为逃跑而跑 |
| 0:06 | and not actually running in a direction? | 而不是朝着一个方向跑? |
| 0:08 | And I mean this figuratively, not literally. | 我意思是这个比喻,而不是字面意思。 |
| 0:11 | This is all energy management. | 这些都是能源管理。 |
| 0:13 | And what you'll see is these people | 你会看到这些人 |
| 0:14 | are world-class performers, | 是世界级的表演者, |
| 0:15 | get incredibly good at going 80% of my energy suck | 我80%的能量都烂透了 |
展开字幕全文（1914 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | What type of activities give you energy? | 什么样的活动给你能量? |
| 2 | What types give you back? | 什么类型还给你? |
| 3 | When can you be more efficient? | 你什么时候能更有效率? |
| 4 | When are you running for the sake of running | 你什么时候为逃跑而跑 |
| 5 | and not actually running in a direction? | 而不是朝着一个方向跑? |
| 6 | And I mean this figuratively, not literally. | 我意思是这个比喻,而不是字面意思。 |
| 7 | This is all energy management. | 这些都是能源管理。 |
| 8 | And what you'll see is these people | 你会看到这些人 |
| 9 | are world-class performers, | 是世界级的表演者, |
| 10 | get incredibly good at going 80% of my energy suck | 我80%的能量都烂透了 |
| 11 | comes out of here for 20% ROI. | 从这里出来为20%ROI。 |
| 12 | I'm gonna switch that out. | 我要换掉它。 |
| 13 | They're better at choosing what matters | 他们更擅长选择什么 |
| 14 | and what doesn't matter. | 无所谓 |
| 15 | Okay. | 摆 |
| 16 | And this is everything from what supplement is working | 这是所有从什么 补充工作 |
| 17 | to what type of person that they work with. | 他们的工作对象 |
| 18 | Where people struggle is in the like, | 在人们挣扎的地方, |
| 19 | what if I could also be doing this? | 如果我也能这样做呢? |
| 20 | What if I could also be doing this? | 如果我也能这样做呢? |
| 21 | What if I add this on top? | 如果我在上面加这个呢? |
| 22 | Okay, so I thought you were talking about, | 好吧,所以我以为你在谈论, |
| 23 | I guess if I try and put this into some sort of analogy | 我想如果我试着把这个 做个类比 |
| 24 | or metaphor, the high performers wake up | 或比喻,高贵者将觉醒, |
| 25 | with a hundred energy chips, let's say, | 加上一百块能量芯片 |
| 26 | and they're really, really good at allocating them | 他们真的,真的很擅长分配他们 |
| 27 | against the most important thing. | 反对最重要的事情。 |
| 28 | Yes. | 对 |
| 29 | Whereas maybe Jenny and Dave listening | 也许珍妮和戴夫听 |
| 30 | kind of let it seep out. | 那种让它渗出。 |
| 31 | They put 20 on Instagram, 20 over here on this. | 他们给Instagram加了20块 给这里加了20块 |
| 32 | And they spin their wheels. | 而转其轮. |
| 33 | They spin their wheels. | 其转轮. |
| 34 | They go, okay, great. | 他们走了,好吧,太好了。 |
| 35 | I'm gonna, I listened to this podcast | 我会听播客的 |
| 36 | and I got super excited about zone two. | 我对第二区很兴奋 |
| 37 | I'm gonna go hop into a bunch of zone two. | 我要跳进第二区 |
| 38 | And then I listened to this other podcast | 然后我听了另一个播客 |
| 39 | and I got super excited about journaling. | 我对日记很兴奋 |
| 40 | Let me go add journaling to my mix. | 让我去加 日记在我的混音。 |
| 41 | And then what ends up happening | 然后会发生什么 |
| 42 | is you see their daily routine and you're like, | 你是否看到他们的日常活动 而你就像, |
| 43 | okay, your daily routine is 20 hours. | 好吧,你的日常常规是20小时。 |
| 44 | And then at some point, | 然后,在某些时候, |
| 45 | like you didn't actually do anything that mattered. | 好像你没有做任何重要的事 |
| 46 | What is the one thing that can get you to that goal | 有什么能让你达到这个目的的? |
| 47 | in the most effective way possible? | 以最有效的方式? |
| 48 | And then everything else has to actively be stripped away. | 然后其他的都要积极剥离. |
| 49 | So the traditional thing we like to do | 所以,传统的我们喜欢做的事情 |
| 50 | is we give one to two, | 我们给一到二, |
| 51 | what we call active movements per week, | 我们称之为每周活动, |
| 52 | which is this is something Steven, | 这是史蒂芬的东西, |
| 53 | you have to actively remember to do. | 你必须要积极记住做。 |
| 54 | You don't actively remember to brush your teeth. | 你不积极记得刷牙 |
| 55 | You don't have to actually remember to shower, blah, blah, blah. | 你不必真正记得洗澡之类的 |
| 56 | You might at this point | 此时此刻,你可能会 |
| 57 | not have to actively think about your gratitude practice | 不必积极考虑你的感激做法 |
| 58 | or your meditation time. | 或者你的冥想时间 |
| 59 | Like you probably have these things | 好像你有这些东西 |
| 60 | you've been doing for years, right? | 你已经做了多年,对不对? |
| 61 | I don't actually call those additive | 我其实不叫这些添加剂 |
| 62 | because you do those, you're gonna get those in. | 因为你这样做, 你会得到这些英寸 |
| 63 | But I might ask you to do one thing different. | 但我可以请你做一件事 |
| 64 | I don't know what that'd be, | 我不知道这是什么 |
| 65 | but I would look at this and say, here's your constraint. | 但我会看这个 然后说 这是你的限制 |
| 66 | I'm not gonna ask you to do five things now. | 今不请五事. |
| 67 | It's too difficult. | 太难了 |
| 68 | Maybe this is a change in what time you eat, | 也许这是你什么时候吃饭的改变 |
| 69 | your training style. | 你的训练风格。 |
| 70 | Find what's constraining you from your energy. | 找出你能量所限制的东西 |
| 71 | What things could it be? | 会是什么? |
| 72 | Could be sleep. | 可能是睡觉。 |
| 73 | It could be mismanagement of relationships. | 这可能是关系管理不善。 |
| 74 | It could be you're working too much. | 可能是你工作太忙了 说不定你工作太忙了 |
| 75 | It could be you're under fueling. | 可能是你正在加油 |
| 76 | You're not eating enough. | 你吃得不够 |
| 77 | It could be that you're overusing stimulants, | 这可能是你过度使用兴奋剂, |
| 78 | sleeping poor, and you're in that cycle, right? | 睡着很穷,你也在循环中,对吧? |
| 79 | It could be you're not seeing sunlight. | 你可能看不到阳光 |
| 80 | So what you need to do is run a quick analysis | 所以你需要做的是快速分析 |
| 81 | and think what is the single biggest thing in your way? | 想想你遇到的最大麻烦是什么? |
| 82 | Is it the fact that you're in pain? | 是因为你痛苦吗? |
| 83 | Great, maybe the only one thing | 太好了,也许只有一件事 |
| 84 | I want you to go after then is | 之后我要你离开 |
| 85 | let's go figure out why that knee hurts. | 我们去看看膝盖为什么会痛 |
| 86 | Okay, so for me, you've seen my blood results. | 好吧,所以对我来说, 你已经看到我的血液结果。 |
| 87 | Yeah. | 对 |
| 88 | So what things might improve my energy | 那么,什么事情可以改善我的能量 |
| 89 | from the blood results that you saw? | 你所看到的血液结果? |
| 90 | What are you mid thirties, early thirties? | 你30多岁,30多岁? |
| 91 | I'm 33. | 我33岁了 |
| 92 | 33, all right. | 33,没事的。 |
| 93 | You're lean, you're active. | 你瘦了,你活跃。 |
| 94 | The first thing that jumps out on your report. | 第一件事是跳出你的报告。 |
| 95 | Yeah, can we skip that page, please? | 我们能跳过那页吗? |
| 96 | And think, skip the page? | 想想,跳过那页? |
| 97 | You're gonna see quickly the difference | 你会很快看到区别 |
| 98 | between medicine and performance. | 在医学和表演之间 |
| 99 | Okay, this is medical. | 好吧,这是医疗。 |
| 100 | So we're looking at cholesterol | 所以我们在看胆固醇 |
| 101 | and cholesterol-related markers. | 还有胆固醇相关标记 |
| 102 | You've got, I don't know, a dozen of them or so there. | 你们有,我不知道,有十几个左右。 |
| 103 | Not one's good. | 没有一个好。 |
| 104 | This is incredibly actionable. | 这是令人难以置信的行动。 |
| 105 | Can I ask a question about this? | 我能问个问题吗? |
| 106 | What does it mean? | 这是什么意思? |
| 107 | And then I was gonna ask a secondary question, | 然后我要问一个次要的问题, |
| 108 | which is I was gonna try and self-diagnose | 我本来想试着自己诊断 |
| 109 | why I think this is the case, but. | 为什么我觉得是这样,但是... |
| 110 | I would love that second question. | 我想问第二个问题。 |
| 111 | That'll actually tell us where to go. | 那会告诉我们该去哪儿 |
| 112 | So when you look at things like blood work, | 所以,当你看的东西 像血液工作, |
| 113 | these are secondary measures of physiology. | 这些是生理学的次要措施。 |
| 114 | They're trying to predict what we'll call an outcome. | 他们试图预测什么是结果。 |
| 115 | Meaning in this case, we are looking at your heart health. | 这意味着,在这种情况下,我们正在看你的心脏健康。 |
| 116 | Okay. | 摆 |
| 117 | There is an association, | 有一个协会, |
| 118 | and I choose that word carefully, | 我仔细选择这个词, |
| 119 | between cholesterol and cardiovascular disease. | 胆固醇和心血管疾病之间 |
| 120 | Okay. | 摆 |
| 121 | High cholesterol, low cholesterol, good cholesterol. | 高胆固醇,低胆固醇,好胆固醇. |
| 122 | All of the above. | 以上诸法. |
| 123 | Very traditionally, excessively high cholesterol | 传统上,胆固醇过高 |
| 124 | is gonna be associated with earlier heart disease, | 和早期的心脏病有关 |
| 125 | heart attack, could even manifest itself into strokes | 心脏病发作,甚至可能出现中风 |
| 126 | and things like that, right? | 和类似的事情,对不对? |
| 127 | So if we were to just like zoom all the way out | 所以,如果我们只是喜欢 放大所有的方式 |
| 128 | and we say, all right, your cholesterol is extremely high, | 我们说 好吧 你的胆固醇非常高 |
| 129 | I'm concerned about your heart health. | 我很担心你的心脏健康 |
| 130 | There's way more to the story, | 故事还有更多 |
| 131 | but at the top of it, that's where we're at. | 但是在它的顶部, 这就是我们的位置。 |
| 132 | So the second question I was gonna ask is, | 所以我要问的第二个问题是, |
| 133 | at the time that I did these blood test results, | 当我做这些血液检测结果时 |
| 134 | I was frequently in a ketogenic diet. | 我经常在做基调饮食 |
| 135 | I know. | 我知道,我记得 |
| 136 | There's a lot to unpack here | 这里有很多东西要收拾 |
| 137 | and a lot of people are gonna get mad online. | 很多人都会在网上发疯 |
| 138 | Cholesterol has lifestyle, dietary, and familial causes. | 胆固醇有生活方式、饮食和家庭原因。 |
| 139 | Oftentimes you might have high cholesterol | 经常会有高胆固醇 |
| 140 | and all these various markers, | 和所有这些标记, |
| 141 | simply because that's a familial genetic inheritance | 因为那是家族遗传遗产 |
| 142 | and there's not a lot of action behind it. | 而背后没有太多行动. |
| 143 | When you see these things independent of obesity, | 当你看到这些东西独立于肥胖, |
| 144 | now we have a different connotation. | 现在我们有不同的含义。 |
| 145 | If I were to look at all this stuff and go, | 如果我看这些东西然后走 |
| 146 | oh yeah, sure, you're 35% body fat. | 哦,是的,当然,你是35%的脂肪。 |
| 147 | I know you drink alcohol. | 我知道你们喝酒 |
| 148 | Then I'm like, okay, this is true, | 然后我就想,好吧,这是真的, |
| 149 | but let's tackle those things first | 但是我们先处理好 |
| 150 | because those have so many robust implications | 因为这些有这么多 强烈的影响 |
| 151 | on your health. | 关于你的健康。 |
| 152 | That's the starting place. | 那是开始的地方。 |
| 153 | You don't drink alcohol excessively. | 你酒喝得不过分 |
| 154 | I don't even know if you drink alcohol at all | 我甚至不知道你是不是喝酒了没 |
| 155 | and haven't in years, I assume, right? | 几年没见了吧? |
| 156 | You don't smoke, you don't like, I know. | 你不抽烟,你不喜欢,我知道。 |
| 157 | So all those things are checked off the list. | 所以所有这些事情都被从清单中剔除。 |
| 158 | This is actionable. | 这是可诉的。 |
| 159 | I should give you some context here. | 我应该给你一些背景 |
| 160 | My uncle died of a heart attack | 我叔叔死于心脏病 |
| 161 | and my dad had a heart operation last week. | 我爸爸上周做了心脏手术 |
| 162 | Ooh. | 瓳 |
| 163 | Do you remember what kind of heart operation? | 你还记得什么样的心脏手术吗? |
| 164 | He had a pacemaker put in, | 他有一个心脏起搏器, |
| 165 | but he's been on statins, I think, for a long time. | 但是他已经做了很长时间了 |
| 166 | I think he's been on statins for about 15 years, | 我想他已经做了15年了 |
| 167 | if I was to guess, about 15, 20 years. | 如果我猜,大约15,20年。 |
| 168 | So when I look at this independent of your obesity | 所以当我看这个 独立于你的肥胖 |
| 169 | with your familial history, | 与你的家族历史, |
| 170 | do you remember what advice you got | 你还记得你有什么建议吗? |
| 171 | when you got these results of what to do? | 当你得到这些结果怎么办? |
| 172 | Do you know, I did two tests. | 你知道,我做了两个测试。 |
| 173 | I did this one with Function Health, | 我做了这个功能健康, |
| 174 | who I believe are a sponsor, so I should say that. | 我相信他是赞助商 所以我应该这么说 |
| 175 | And I did the second one with Neko Health, | 我做了第二个与内科健康, |
| 176 | where I'm a big investor in the company. | 在那里我是一个大投资者 在公司。 |
| 177 | They both said to me, like, | 他们都对我说, |
| 178 | Steve, stop eating steak all the time. | 史蒂夫,别再吃牛排了 |
| 179 | Bacon, stop eating bacon all the time. | 培根,别再吃培根了 |
| 180 | The way that I heard it was, | 我所听到的就是这样 |
| 181 | damn, this ketogenic diet you've been on, Steve, | 该死的,你一直在吃这种 ketogenic饮食,史蒂夫, |
| 182 | you need to just take it easy. | 你得放松点 |
| 183 | And have you done blood work since then? | 从那以后你做过血液检查吗? |
| 184 | No. | 没有 |
| 185 | All right, first thing that would pop up, | 好吧,第一件事会出现, |
| 186 | and this is the order I would do this in. | 这就是我要这么做的命令 |
| 187 | When you get something like blood work, | 当你得到的东西 像血液工作, |
| 188 | the value is not in the data. | 该值不在数据中。 |
| 189 | The value is in the interpretation. | 值在释中. |
| 190 | What they're talking about, | 他们在说什么? |
| 191 | why you heard that as steak, butter, bacon, | 为什么你听到的牛排,黄油,培根, |
| 192 | is because those are food items high in saturated fat. | 因为这些是高饱和脂肪的食物 |
| 193 | Saturated fat is not evil. | 饱和脂肪不是邪恶的。 |
| 194 | There are no evil foods. | 无有恶食. |
| 195 | It's only evil context, right? | 这只是邪恶的背景,对不对? |
| 196 | So in your particular case, if we saw those, | 所以,就你的具体情况而言,如果我们看到这些, |
| 197 | and we don't have this, | 而我们没有这个, |
| 198 | but if we had your baseline before that test, | 但如果我们在测试前有你的基线 |
| 199 | and then we had this and we went, | 然后我们有了这个,我们去了, |
| 200 | when you change your diet | 当你改变饮食时 |
| 201 | and increased your saturated fat intake, | 并增加了你的饱和脂肪摄入量, |
| 202 | and then we saw these numbers increase, | 之后我们看到这些数字增加, |
| 203 | most ethical people in this space would look at that | 这个空间里最有道德的人会看 |
| 204 | and say, that's not a positive thing. | 并说,这不是一个积极的事情。 |
| 205 | That does not mean ketogenic diets are bad or unsafe. | 这并不表示骨质减肥不良或不安全。 |
| 206 | Not at all. | 一点也不 |
| 207 | It only means if we had those theoretical data, | 这只意味着如果我们有这些理论数据 |
| 208 | for you, it's probably not healthy. | 对你来说,它可能不健康。 |
| 209 | You stack that on top of the fact | 你堆在事实之上 |
| 210 | that you have your uncle and your dad in there, | 你叔叔和爸爸都在这 |
| 211 | then I would triple down and go, | 然后,我会三下和去, |
| 212 | talk to your doctor, I'm not your medical doctor, | 跟你的医生谈谈 我不是你的医生 |
| 213 | but I'd be really concerned about that. | 但我会非常关心这一点。 |
| 214 | Then what I would do would be to go to the next step. | 那么,我要做的就是进入下一步。 |
| 215 | Let's run the experiment and see. | 我们来做个实验看看 |
| 216 | This is an indirect marker. | 这是一个间接标记。 |
| 217 | And remember, what is it trying to predict? | 记住,它想预测什么? |
| 218 | Your heart health. | 你的心脏健康。 |
| 219 | Have you had your heart scanned? | 你有扫描你的心脏吗? |
| 220 | Yes, I have. | 是的,我见过。 |
| 221 | And? | 还有呢? |
| 222 | They said that I had like, I had a thick wall. | 他们说我有一样,我有厚的墙。 |
| 223 | Okay. | 摆 |
| 224 | Exercise induced cardiac remodeling. | 运动引起心脏重塑。 |
| 225 | If especially if it's left ventricular, | 特别是如果它是左排气管 |
| 226 | it's a good thing, right? | 这是件好事,对吧? |
| 227 | So if your heart has four chambers, | 所以如果你的心脏有四个室 |
| 228 | two on top, two on bottom, | 上面两个,下面两个, |
| 229 | two on top are called atria, ventricles on the bottom. | 上面有两个叫阿特里亚,下面是通风口 |
| 230 | Oh, you've got a great image there as well. | 哦,你也有一个伟大的形象。 |
| 231 | Yeah, so you can look at this as a maze. | 是啊,所以你可以把这里看成迷宫。 |
| 232 | Okay, so we'll use double modeling here. | 好吧,我们在这里使用双模。 |
| 233 | Can you see how the left ventricle | 你看左边的通风口 |
| 234 | is much larger than the right ventricle? | 比右排气口大很多吗? |
| 235 | There's a reason. | 是有因缘. |
| 236 | The right ventricle only has to kick blood to your lungs, | 右侧的呼吸器只得把血液踢到你的肺里 |
| 237 | which are physically quite close, a few inches away. | 身体很接近,几英寸远 |
| 238 | The left ventricle has to kick it up, out | 左排气管要踢出来 |
| 239 | through your entire body, down to the tip of your toes, | 穿过整个身体,直到脚尖, |
| 240 | all the way back up against gravity, | 一路逆着重力前进 |
| 241 | and then back up into your heart. | 然后回到你的心脏。 |
| 242 | And so what you're seeing here is strength training. | 你在这里看到的是力量训练 |
| 243 | This is resistance exercise. | 这是抵抗运动 |
| 244 | Your left ventricle is lifting weights. | 你的左排气管在举重 |
| 245 | It has to be bigger, it has to be stronger | 要大一点,要强一点 |
| 246 | so that it can contract really hard | 那样它就很难收缩 |
| 247 | and shoot all that blood up and down and up and out. | 然后把血射出上下下 |
| 248 | If you said you had a thicker wall, | 如果你说你的墙更厚 |
| 249 | either naturally or exercise induced, | 自然的或被诱导的运动, |
| 250 | just like when you lift with your biceps more, | 就像你再用双胞胎抬起来一样 |
| 251 | it's larger, the same thing is happening in left ventricle. | 左边的通风口也是一样 |
| 252 | Incredibly common and healthy adaptation. | 令人难以置信的共同和健康的适应。 |
| 253 | What we would be concerned about | 我们担心的是什么 |
| 254 | is if there was any type of blockage | 如果有任何类型的阻塞 |
| 255 | or any type of plaque buildup. | 或任何类型的牌坊积聚。 |
| 256 | One of the things that I remember them saying is they, | 我还记得他们说过的话之一 |
| 257 | again, I'm gonna butcher this, | 再说一遍 我要宰了这个 |
| 258 | but they told me there's kind of like two types of plaque | 但他们告诉我有两种牌照 |
| 259 | buildup in my veins or my arteries, whatever. | 积聚在我的血管或动脉,随便。 |
| 260 | And they said, the bad type you haven't got. | 他们说,你没有坏的类型。 |
| 261 | And they said, but the other type you have got. | 他们说,但你有另一种类型。 |
| 262 | And I think they were referring to the bad type | 我想他们指的是坏型 |
| 263 | as being more sticky and it doesn't go. | 更粘,它不会去。 |
| 264 | It'll dislodge. | 会消散的 |
| 265 | Oh, okay, and that can cause a risk. | 哦,好吧,这会引起风险。 |
| 266 | They said I didn't have the bad type, | 他们说我没有坏型 |
| 267 | but I had this other type that is temporary, | 但我有另一种类型是暂时的, |
| 268 | but could turn into the bad type or something. | 但可能会变成坏型什么的 |
| 269 | Yeah, one thing you wanna be really careful of, | 是的,有件事你想 真正小心, |
| 270 | and this happened to a dear friend of mine, Joel Jameson. | 我亲爱的朋友Joel Jameson也遇上了这种事 |
| 271 | Young, super fit, all the things. | 年轻,超合身,所有的东西。 |
| 272 | No stress, doesn't smoke, doesn't drink, | 没有压力,不抽烟,不喝酒, |
| 273 | much like you, all this stuff. | 非常喜欢你,所有这些东西。 |
| 274 | Family history, didn't think about it. | 家族历史,没有想到. |
| 275 | Blood work came back, totally fine. | 血液工作回来了,完全罚款。 |
| 276 | Still asked to get a CT angiogram, scan of his heart. | 仍然要求得到一个CT血管造影,扫描他的心脏. |
| 277 | His cardiologist said, no, you don't need it. | 他的心脏病医生说 不 你不需要 |
| 278 | You're young, you're all the thing, got it anyways. | 你年轻,你是所有的事情, 反正它。 |
| 279 | And he had a, I think he had a 50% blockage | 他有一个,我想 他有一个50%的阻塞 |
| 280 | of his what's called a widow maker. | 他所谓的寡妇制造者。 |
| 281 | You're flipping the dice | 你在掷骰子 |
| 282 | whether you're gonna die here, right? | 你会不会死在这里,对不对? |
| 283 | So this is a classic case to me | 这对我来说是个经典的案子 |
| 284 | where he's doing all the right things, | 在那里他做了所有正确的事情, |
| 285 | but imaging saved his life. | 但影像救了他的命。 |
| 286 | Let's not live in fear. | 我们不要生活在恐惧之中。 |
| 287 | Let's go look. | 让我们去看看。 |
| 288 | You went and had it looked. | 你去看过了 |
| 289 | I'll just trust your physicians. | 我会相信你的医生 |
| 290 | Great. | 不错 |
| 291 | Then I'm less worried about this | 那我不担心这个了 |
| 292 | because this could be a direct response | 因为这可能是直接的反应 |
| 293 | to your ketogenic diet, which it almost certainly was. | 几乎可以肯定地说,你的骨骼饮食。 |
| 294 | And if it's presenting no risk | 如果没有风险 |
| 295 | to the place we actually care about, | 我们真正关心的地方, |
| 296 | then I'm less concerned about your cholesterol. | 那我就不关心你的胆固醇了 |
| 297 | But if it carries on like this, could it create a risk? | 但是,如果它继续这样下去,它会带来风险吗? |
| 298 | Absolutely could. | 当然可以。 |
| 299 | Okay, because they all did tell me to fix this. | 好吧,因为他们都告诉我要解决这个问题。 |
| 300 | Yeah, just keep getting a scan every few years. | 是啊,只是继续得到 扫描每隔几年。 |
| 301 | And if you see any buildup at all, | 如果你看到任何积聚, |
| 302 | then I would manage it. | 然后,我会管理它。 |
| 303 | Okay. | 摆 |
| 304 | Now, what you're seeing over here is that client of ours. | 现在,你看到的是 我们的客户。 |
| 305 | And so as an example, I'll give you a specific number. | 举例来说,我给你们一个具体的数字。 |
| 306 | His total cholesterol was 347. | 他的胆固醇总数为347. |
| 307 | We got him down to 223. | 我们把他降到223 |
| 308 | What did you do? | 你做了什麽? |
| 309 | Fiber. | 纤维。 |
| 310 | Why fiber? | 为什么是纤维? |
| 311 | Stress reduction. | 减轻压力。 |
| 312 | Fiber, depending on the type of cholesterol, | 纤维,取决于胆固醇的类型, |
| 313 | will actually bind to the cholesterol | 将实际与胆固醇结合 |
| 314 | and clear it from the system. | 并清除系统。 |
| 315 | You will physically reduce it. | 你会减少它的身体。 |
| 316 | That's why they, | 这就是为什么他们, |
| 317 | one of the supplements I was told to take | 其中一个补充品,我被告知 |
| 318 | is a fiber supplement. | 是一种纤维补充剂。 |
| 319 | It's not always going to something | 它并不总是去的东西 |
| 320 | and I want to be really clear. | 我想说清楚 |
| 321 | If you have numbers like you had, | 如果你有你拥有的数字, |
| 322 | you need to work with a doctor. | 你需要和医生一起工作 |
| 323 | And you need to get screened. | 你得接受检查 |
| 324 | Don't just be like, I took fiber, I'm fine. | 不要只是喜欢,我拿了纤维,我没事。 |
| 325 | This guy said on a podcast, that's not what I'm saying. | 这家伙在播客上说,我不是这个意思。 |
| 326 | But it is, it can be effective. | 但它是,它可以是有效的。 |
| 327 | The other thing we did was massive stress reduction. | 我们所做的另一件事是 大规模减压。 |
| 328 | Guy was a very hard charging CEO for a large company. | 盖伊对一家大公司的首席执行官来说很辛苦 |
| 329 | How is stress reduction going to impact my cholesterol? | 减压会对我的胆固醇产生什么影响? |
| 330 | Things like cholesterol can be | 胆固醇之类的事情 |
| 331 | what are called acute phase reactants. | 称为急性相位反应剂。 |
| 332 | Some parts of them, not all of them. | 有些地方,不是所有的地方。 |
| 333 | Meaning it responds to acute stress and stimuli. | 意思是它能应对急性压力和刺激 |
| 334 | When you look at things like blood work, | 当你看的东西 像血液工作, |
| 335 | they aren't static. | 不是静态的 |
| 336 | They're responding to the entire system. | 他们对整个系统的反应。 |
| 337 | And so if you were to be stressed | 所以如果你要承受压力 |
| 338 | not to blame everything on cortisol, | 不要把一切都归咎于皮质醇, |
| 339 | but cortisol is elevated. | 但皮质醇升高了。 |
| 340 | You are in a heightened alert state. | 你处于高度戒备状态 |
| 341 | This causes short-term inflammation. | 这导致短期炎症. |
| 342 | In fact, if you look at, | 事实上,如果你看, |
| 343 | I think your inflammation was a little bit not so there. | 我想你的炎症有点不对劲 |
| 344 | This guy as well. | 这家伙也是 |
| 345 | Probably like your most classic inflammation marker | 可能是你最经典的炎症标记 |
| 346 | 称为CRP. | |
| 347 | His was at two, which is really high. | 他两岁的时候,这真的很高。 |
| 348 | We got him from two to 0.2. | 我们把他从2到0.2 |
| 349 | So 10x reduction. | 故十减. |
| 350 | That then allowed cholesterol to normalize. | 这样,胆固醇就可以恢复正常了。 |
| 351 | The easiest, most technical way to get it is | 最简单 最技术的方法是 |
| 352 | it's an acute phase reactant. | 这是一种急性相位反应剂。 |
| 353 | Meaning it will change in response acutely to inflammation. | 意思是它会因炎症而改变 |
| 354 | Some markers will go up and some will go down | 一些标记会上升,有些会下降 |
| 355 | in response to that. | 以回应这一点。 |
| 356 | Like vitamin D goes down. | 像维生素D会下降。 |
| 357 | If what? | 如果怎样? |
| 358 | If you? | 如果你吗? |
| 359 | In a stressed environment. | 在紧张的环境中。 |
| 360 | Some go up, some go down. | 有些往上,有些往下 |
| 361 | Blood glucose goes up. | 血糖会上升 |
| 362 | So you got your stress down, | 所以,你得到了你的压力下来, |
| 363 | you got his fiber up. | 你把他的纤维。 |
| 364 | And that took him from 347 to 223, which is still high. | 他从347年到223年 仍然很高 |
| 365 | Went from 223 to 163. | 从223年到163年 |
| 366 | 现在,这需要Statin。 | |
| 367 | Oh, so you did give him a statin. | 哦,所以你确实给了他Statin。 |
| 368 | We didn't, but his medical team did. | 我们没有 但是他的医疗队有 |
| 369 | And so this, why I want to draw this point out is | 因此,为什么我想 引出这一点是 |
| 370 | we were able to go a long ways with lifestyle, | 我们用生活方式做了很多事情 |
| 371 | but he wanted to go more. | 但他想走得更远 |
| 372 | He wanted to be green, green, green, green, green. | 欲得青绿青青青. |
| 373 | So that's when medicine came in. | 故此药入. |
| 374 | And to me, this represents a great marriage of the two. | 对我来说,这代表了 两人的伟大婚姻。 |
| 375 | Some people are very anti-medicine. | 有些人非常有抗药性 |
| 376 | Some people are, that's not my decision. | 有些人是,这不是我的决定。 |
| 377 | That's up to you and your medical provider. | 这取决于你和你的医疗提供者。 |
| 378 | But I think it's unfair to tell people things | 但我觉得告诉别人是不公平的 |
| 379 | like all of it can be done with lifestyle. | 就像所有的事情都可以用生活方式来完成 |
| 380 | And there's no need for medicines ever, or the opposite. | 而且永远不需要药品,或者相反。 |
| 381 | I'm just like, oh, just take the drug. | 我只是喜欢,哦,只是服药。 |
| 382 | Don't worry about it. | 别着急 |
| 383 | He needed all of it. | 他需要这一切。 |
| 384 | He needed stress reduction. | 他需要减轻压力。 |
| 385 | He needed some changes in his diet. | 他需要改变饮食 |
| 386 | And that made a huge change in his biological health. | 这让他的生理健康发生了巨大变化。 |
| 387 | So if you were to be like, look, | 所以,如果你是喜欢,你看, |
| 388 | this is so complicated, this guy, | 这太复杂了,这家伙, |
| 389 | like how can I make actual advice | 譬如我怎样才能提出真正的建议 |
| 390 | of all this stuff this guy's saying? | 这家伙说的这些话? |
| 391 | I don't have a private doctor. | 我没有私人医生 |
| 392 | Cool, just run the experiment. | 酷,只是运行实验。 |
| 393 | Try more fiber, try to regulate your stress. | 尝试更多的纤维,试图调节你的压力。 |
| 394 | If you want to go the opposite route | 如果你想走相反的道路 |
| 395 | and jump right onto the medical side, that's fine too. | 跳到医疗侧, 这很好。 |
| 396 | But it doesn't need to be super scary or super daunting | 但是,它不需要是超级恐怖 或超级可怕的 |
| 397 | because these are not like, | 因为这些不是, |
| 398 | especially if your heart has been scanned, | 尤其是如果你的心脏被扫描了 |
| 399 | I'm not concerned about an acute emergency. | 我不担心紧急事件 |
| 400 | The two things on here that I thought were shocking to me | 这上面的两件事,我以为是令人震惊的 |
| 401 | are my vitamin D levels and my omega levels, | 我的维生素D和蛋白质含量 |
| 402 | which I was told were deficient. | 有人告诉我,这是不足的。 |
| 403 | I thought I was smashing it with those two | 我以为我正和那两个打碎 |
| 404 | because I think I was living in LA at the time. | 因为我觉得当时我住在洛杉矶 |
| 405 | Yeah, so your vitamin D was borderline low. | 是啊,所以你的维生素D 是边缘低。 |
| 406 | Fairly traditionally, people of African heritage | 具有非洲传统传统的人民 |
| 407 | are going to be lower in that marker. | 标记会更低 |
| 408 | You're at 37, kind of lower end of that number is 40. | 你37岁,那个数字的下端是40岁 |
| 409 | That might actually be fine. | 这也许真的很好。 |
| 410 | I think I heard you say something about vitamin D. | 我好像听到你说维他命D |
| 411 | Again, I don't want to butcher your words | 再说一遍,我不想浪费你的话 |
| 412 | if this was what you said, | 如果你这么说的话 |
| 413 | but you kind of make the assumption | 但你的假设 |
| 414 | that most people are deficient. | 多数人有缺陷。 |
| 415 | Yeah, it is true. | 是的,这是真的。 |
| 416 | Why does it matter? | 这有什么关系? |
| 417 | So vitamin D is a nice microcosm of raw health. | 所以维他命D是原始健康的一个很好的缩影。 |
| 418 | So what I mean by that is you will tend to see people | 所以我的意思是 你会倾向于看到人们 |
| 419 | low on vitamin D who are also tending | 维生素D含量低,但也有 |
| 420 | to make poor health choices. | 做出糟糕的健康选择。 |
| 421 | So it's a little bit like grip strength and all that | 所以有点像握力之类的 |
| 422 | where it's kind of a one snap shot at saying, | 在那里,它是一种 一种突然的镜头说, |
| 423 | are you generally healthy or not? | 你是否总体健康? |
| 424 | Why is it needed specifically? | 为什么特别需要这个? |
| 425 | It is involved in every reaction from your brain | 它涉及你脑中的每一个反应 |
| 426 | to your gut, to your hormones, to your immune system, | 对你的肠道, 你的荷尔蒙, 你的免疫系统, |
| 427 | metabolism and everything in between. | 新陈代谢和一切之间。 |
| 428 | It's critical to maintaining bone health. | 保持骨质健康至关重要. |
| 429 | It's critical to being able to grow skeletal muscle. | 关键在于能够长出骨骼肌肉. |
| 430 | It's also clinically low | 临床也很低 |
| 431 | and a high percentage of the population | 人口百分比高 |
| 432 | and even subclinically low | 甚至还很低 |
| 433 | in a vast majority of the population. | 在绝大多数人口当中。 |
| 434 | So should we be supplementing if we are low? | 那么,我们应该补充 如果我们是低? |
| 435 | The real world will always win. | 真实世界将永远获胜。 |
| 436 | Whole foods, sunlight, positive social environments. | 全食,阳光,正社会环境. |
| 437 | That's always the place to start. | 总是从这里开始 |
| 438 | So do you want a supplement with it? | 你想用它来补充吗? |
| 439 | That's up to you. | 这取决于你。 |
| 440 | I would much rather you get sunlight if possible. | 如果可能的话,我更希望你得到阳光。 |
| 441 | Now enter everyone in the chat going, | 现在进入每个人在聊天中, |
| 442 | I live in the UK, there's no sun sort of up here. | 我住在英国,这里没有太阳 |
| 443 | Fine, if you want to choose a supplement | 好吧,如果你想选一个补充 |
| 444 | because you live in those situations, | 因为你生活在那种情况下 |
| 445 | then that's absolutely fine. | 那就没问题了 |
| 446 | Or I work in an office for 12 hours a day. | 或者我每天在办公室工作12小时 |
| 447 | It's interesting because there is a bit of a paradox here. | 这很有趣 因为这里有点矛盾 |
| 448 | We're all in search of very natural solutions | 我们都在寻找非常自然的解决办法 |
| 449 | in a very unnatural way of living. | 在非常不正常的生活方式。 |
| 450 | I had this conversation with my fiance a couple of weeks back | 几周前我和我未婚夫谈过 |
| 451 | about a few things where in one area of our life, | 关于一些事情 在我们生活的一个领域, |
| 452 | we're trying to be really, really natural. | 我们试着变得很自然 |
| 453 | Yep. | 对 |
| 454 | But I'm like, babe, look at the rest of our lives. | 但我喜欢,宝贝, 看看我们的余生。 |
| 455 | It's so unnatural. | 如此无常. |
| 456 | We get on planes and have these smartphones. | 我们上了飞机,有了这些智能手机。 |
| 457 | And so almost forcing this one part to be natural | 所以几乎迫使这部分自然 |
| 458 | is arguably going to cause a bit of a problem. | 可能会引起麻烦 |
| 459 | I mean, it happens to me, right? | 我的意思是,它发生在我身上,对不对? |
| 460 | I'll put in the entire hours of the day | 我会把整个小时的一天 |
| 461 | and not even realize I didn't step outside. | 连我都没走出门 |
| 462 | It absolutely happens. | 绝对会发生的 |
| 463 | So what I think you have to do is, | 所以,我认为你必须做的是, |
| 464 | number one, give yourself grace, right? | 第一,给自己恩典,对不对? |
| 465 | You're not going to be perfect. | 你不会是完美的。 |
| 466 | I'm especially thinking about single parents. | 我特别想的是单亲父母 |
| 467 | It's just like, you're not going to go out | 就像,你不会出去的 |
| 468 | and spend 30 minutes in the sun. | 在太阳下度过30分钟 |
| 469 | Night shift workers. | 值夜班的工人. |
| 470 | Totally, boy, that's a really hard thing. | 绝对的,孩子,这真的很难。 |
| 471 | We've dealt with a lot of nurses and surgeons | 我们处理了很多护士和外科医生 |
| 472 | and things like that where you're on call, you're out. | 和类似的事情 当你在待命, 你退出。 |
| 473 | And that's when we can lean towards modern medicine, | 这时我们可以倾向于现代医学 |
| 474 | modern supplementation. | 现代补充。 |
| 475 | That's why those things are not trash. | 这就是为什么那些东西不是垃圾。 |
| 476 | They're not garbage. | 他们不是垃圾。 |
| 477 | They're not fake. | 他们不是假的。 |
| 478 | Our strategy typically is that's, | 我们的策略通常是, |
| 479 | can we find one actionable thing? | 我们能找到一个可以行动的东西吗? |
| 480 | One thing that you're doing as a focus, | 有一件事你正在做作为一个焦点, |
| 481 | that is something you got to go out of your way and do. | 那是你必须做的 |
| 482 | And that might be, you have to go outside today. | 也许,你今天必须出去 |
| 483 | That might be your one thing to pay attention to. | 这可能是你唯一要注意的 |
| 484 | When you start asking for more than one | 当你开始要求一个以上 |
| 485 | to two active things per week, you start end up failing. | 每星期有两件活物,你就会失败 |
| 486 | Okay, fine. | 好吧,没事。 |
| 487 | So with your omegas, so your mega score at five is low. | 所以,用你的沼气, 所以你的超大得分在5是低的。 |
| 488 | You want that to be eight, | 你想当八岁吗? |
| 489 | but you probably didn't notice your mercury | 但你可能没注意到你的汞 |
| 490 | was right on the line of high as well. | 在高线上也是正确的。 |
| 491 | Those things will typically track. | 这些东西通常会跟踪。 |
| 492 | The more omega-3s you consume, the more mercury goes up. | 摄入量越多 汞含量就越高 |
| 493 | Oh, really? | 是吗? |
| 494 | Because most omega-3 sources | 因为大多数欧米茄-3的来源 |
| 495 | are gonna be filled with mercury. | 将充满汞。 |
| 496 | But I was low omega and high in mercury. | 但我是低蛋白和高汞。 |
| 497 | So what that tells us is, | 所以,这告诉我们, |
| 498 | if you were to jack your omega-3s up, | 如果你要抢你的蛋白-3, |
| 499 | your mercury is gonna get into the line | 你的汞会进入线 |
| 500 | that we don't want it to be in. | 我们不希望它在里面。 |
| 501 | So solution, you need to alter the source of your omega-3s. | 所以,你需要改变你的蛋白-3的来源。 |
| 502 | Get it from a higher quality place. | 从质量更高的地方得到它。 |
| 503 | So I'm not sure where you were getting them from there. | 所以我不知道你从哪里弄来的 |
| 504 | All over the place. | 遍满一切处. |
| 505 | Yeah, but you would want to either choose your supplement | 是啊,但你要么选择你的补品 |
| 506 | more carefully or choose better quality foods. | 更仔细或选择更优质的食物。 |
| 507 | What actually moves the needle on this subject of energy, | 真正在能量这个主题上移动的针, |
| 508 | which is what we're talking about here, | 这就是我们在这里谈论, |
| 509 | is there anything that is more consequential | 还有什么更 后果 |
| 510 | as it relates to these people | 和这些人有关 |
| 511 | that are trying to get more energy in their life? | 试图获得更多的能量 在他们的生活中? |
| 512 | They feel lethargic. | 他们感觉很冷漠 |
| 513 | We talked about sleep as being a real foundation here. | 我们讨论过睡觉是真正的基础 |
| 514 | If you're looking for more energy, | 如果你在寻找更多的能量, |
| 515 | I would divide everything into two buckets, | 我会把所有东西分成两桶 |
| 516 | hidden stressors and visible stressors. | 隐藏压力器和可见压力器. |
| 517 | Visible stressors are things like you're not exercising. | 可见的应激素就像你没有运动一样 |
| 518 | We know from excellent databases, | 我们知道,从优秀的数据库, |
| 519 | physical exercise enhances energy. | 物理锻炼能增强能量. |
| 520 | Why, and how? | 为什么,又如何? |
| 521 | Mitochondrial 健康是它的许多方面之一。 | |
| 522 | You'll have more mitochondria if you exercise more. | 如果你多锻炼,会有更多的线粒体 |
| 523 | Generally, not only will you have more, | 一般来说,你不仅会有更多的, |
| 524 | they'll be larger and they'll be healthier. | 它们会更大,会更健康 |
| 525 | And mitochondria basically process your energy. | 而线粒体 基本上处理你的能量。 |
| 526 | So you get a bit more efficient to energy production. | 所以,你得到一些效率 能源生产。 |
| 527 | They're one of the ways you can make it. | 他们是你能做的其中之一。 |
| 528 | You can make energy a lot of different ways. | 你可以让能量有很多不同的方式。 |
| 529 | It is the end path of all aerobic exercise. | 这是所有有氧运动的终点。 |
| 530 | So in other words, | 所以换句话说 |
| 531 | anytime you're using oxygen as a byproduct to make fuel, | 每当你用氧气做副产品制造燃料时 |
| 532 | mitochondria have to be there. | 线粒体必须在那里。 |
| 533 | So it is central and core to that. | 因此,这是核心和核心。 |
| 534 | But it is more than mitochondria. | 但它不仅仅是线粒体。 |
| 535 | You'll have more total blood. | 你会有更多的血液。 |
| 536 | If you exercise? | 如果你锻炼? |
| 537 | Yes. | 对 |
| 538 | It's one of the primary adaptations to endurance | 这是耐力的主要改造之一 |
| 539 | is you'll physically have more blood in your body. | 你的身体会有更多的血。 |
| 540 | And that will mean? | 那意味着什么? |
| 541 | You carry more oxygen. | 你携带更多的氧气。 |
| 542 | Oh, okay. | 哦,还好。 |
| 543 | You have more red blood cells. | 你有更多的红细胞。 |
| 544 | So you're able to carry more oxygen | 所以你可以携带更多的氧气 |
| 545 | to fuel those mitochondria. | 给线粒体加油 |
| 546 | Is that a certain type of exercise | 那是某种运动吗? |
| 547 | that gives you more blood? | 这给你更多的血? |
| 548 | Generally, anything that demands blood flow | 一般来说,任何需要血液流动的东西 |
| 549 | will increase blood supply. | 这将增加血液供应。 |
| 550 | Cardiovascular exercise? | 心血管运动? |
| 551 | Can be, can be anything. | 可能,可以是任何东西。 |
| 552 | Stress equals adaptation. | 压力等于适应。 |
| 553 | Meaning if you put a demand on your heart to pump more blood, | 意思是如果你要求你的心脏 抽更多的血, |
| 554 | it'll get better at pumping more blood. | 抽更多血会更好 |
| 555 | If you put a demand on bone to resist tension, | 如果你用骨头来抵抗紧张 |
| 556 | it'll get better at resisting tension. | 抗张力会更好 |
| 557 | You run the whole cascade of connective tissue | 你运行整个连结组织级联 |
| 558 | to cellular health. | 在细胞健康。 |
| 559 | It is simply, it's called the SAID principle, | 这是简单的,它被称为SAID原则, |
| 560 | S -A -I | |
| 561 | And also, is it fair to say then, | 而且,这公平的话, |
| 562 | if we take the word exercise out of the traditional definition, | 如果我们把锻炼这个词从传统的定义, |
| 563 | which is like in a gym doing a thing, | 这就像在健身房做一件事, |
| 564 | and we broaden it to work or just cognitive performance? | 我们把它拓宽到工作 或者只是认知表现? |
| 565 | Remember, exercise is a novel made up term. | 记住,锻炼是一个小说 编成的术语。 |
| 566 | This is a new thing to us. | 这对我们来说是件新事 |
| 567 | Historically, humans have carried, have sprinted, | 历史上,人类已经携带, 已经冲刺, |
| 568 | have jumped, have climbed, have grappled, | 已经跳跃,已经爬升,已经挣扎, |
| 569 | have done all those things. | 做了所有这些事情。 |
| 570 | Putting that into a structured non-daily activity | 将它纳入有条理的非日常活动 |
| 571 | is a last 75 year phenomenon, right? | 这是最后75年的现象,对不对? |
| 572 | It wasn't actually until we started to realize | 其实直到我们意识到 |
| 573 | that stress reduction to the end of the limit | 将压力减到极限 |
| 574 | is a bad thing. | 是个坏事 |
| 575 | And then we had to recreate stress into our lives. | 然后我们不得不在生活中重现压力。 |
| 576 | One form of that was we call that exercise. | 其一种形式是我们称之为演习。 |
| 577 | So yes, if you think about exercise as either running, | 所以,是的,如果你认为锻炼 要么运行, |
| 578 | cycling, swimming, or lifting weights, | 骑自行车、游泳或举重, |
| 579 | you have left a bunch on the table. | 你留下一堆东西在桌子上。 |
| 580 | I don't care how you're challenging yourself, | 我不管你如何挑战自己 |
| 581 | even if that structured exercise, in your example, | 即使有条理的练习 以你为例 |
| 582 | is more vocationally based. | 以职业为基础。 |
| 583 | It's the stress being provided to the system. | 这是给系统提供的压力。 |
| 584 | And so when you start to look at things like | 所以当你开始看 事情喜欢 |
| 585 | what's the best exercise protocol for A, B, and C, | A,B,和C的最佳锻炼协议是什么? |
| 586 | one of the things you start to realize is | 你开始意识到的一件事是 |
| 587 | all of them can have equal responses | 他们都有同样的反应 |
| 588 | given a few constraints. | 有一些限制。 |
| 589 | And if they hit that constraint, they work. | 如果他们碰到了这个限制,他们就成功了。 |
| 590 | So if you have a movement practice, | 如果你有运动练习 |
| 591 | you skateboard, you play pickle, you walk, you garden, fine. | 你滑板,你玩泡菜,你走,你花园,很好。 |
| 592 | All those can have equal clinical outcomes, | 所有这些都会产生同样的临床结果, |
| 593 | mortality, joint pain, body composition, | 死亡 关节疼痛 身体组成 |
| 594 | because they're getting to the same spot. | 因为他们到达同一个地方。 |
| 595 | Does this make sense then? | 这有道理吗? |
| 596 | So if I'm, say I'm a podcaster | 所以,如果我是,说我是一个脚踏车 |
| 597 | and I wanna have more energy to podcast, | 我想有更多的精力播客, |
| 598 | I should podcast more? | 我应该播客更多? |
| 599 | Yeah, you'll be more resilient to it, right? | 是的,你会更适应它,对不对? |
| 600 | Okay, so you could apply that | 好,这样你就可以申请了 |
| 601 | to sort of any vocation or activity. | 任何职业或活动。 |
| 602 | If I wanna have more energy to lift my kids up | 我要是想多点精力把孩子们抬起来 |
| 603 | and run with them in the garden, | 在乐园里和他们一起奔驰, |
| 604 | then I should lift things and run with them. | 然后,我应该抬起东西 和他们一起跑。 |
| 605 | Stress inoculation. | 压力接种。 |
| 606 | And then in the future, my body will adapt | 以后我的身体会适应 |
| 607 | and it'll give me more energy for that particular activity. | 它会给我更多的能量 用于这种特殊的活动。 |
| 608 | So sometimes when people say they don't have energy | 有时候人们说自己没有能量 |
| 609 | for a thing, it's because they haven't challenged themselves | 因为他们没有挑战自己 |
| 610 | in that particular activity enough to expand and adapt. | 足够扩大和适应这一特定活动。 |
| 611 | It's really difficult, right? | 这真的很难,对不对? |
| 612 | So if walking up the stairs is a VO2 max test for you, | 所以如果上楼是最大的测试 |
| 613 | how likely are you to walk upstairs? | 你上楼走多远? |
| 614 | Okay, so it's like a downward spiral. | 好吧,所以它就像一个下降的螺旋。 |
| 615 | It's too difficult, right? | 太难了,对吧? |
| 616 | So then what happens? | 然后会怎样? |
| 617 | You don't do it. | 你不这样做。 |
| 618 | And you get? | 你明白了吗? |
| 619 | Yeah, let's get at it. | 是啊,让我们开始吧。 |
| 620 | Able to do it, right? | 可以做到这一点,对不对? |
| 621 | So when we started thinking about energy | 当我们开始思考能量时 |
| 622 | and I started talking about like hidden | 我开始谈论像隐藏 |
| 623 | and visible stressors, right? | 和可见的压力器,对不对? |
| 624 | I'm looking for constraints. | 我在找限制。 |
| 625 | Do you have an undiagnosed pathogen in your body? | 你体内是否有未经诊断的病原体? |
| 626 | We have a major league baseball player, felt horrific. | 我们有一个主要的联赛棒球运动员, 感觉可怕。 |
| 627 | I'm talking like can't make it through a baseball game, | 我说的好像打不完棒球一样 |
| 628 | legs are shot, no energy whatsoever. | 腿被射中,没有能量 |
| 629 | In his particular case, | 就他的具体情况而言, |
| 630 | we were able to confirm in his blood | 我们在他的血液中确认了 |
| 631 | in his physical bedroom and with a bunch of other tests | 在他的卧室 和一堆其他测试 |
| 632 | for actually you test his eyes | 其实你测试他的眼睛 |
| 633 | and you test a bunch of other stuff. | 并测试一堆其他的东西。 |
| 634 | He had a very gnarly exposure to mold. | 他对模具有很强烈的接触 |
| 635 | Oh yeah. | 对 |
| 636 | All we had to do in large part was get that cleared | 我们大部分要做的就是清理干净 |
| 637 | and his energy came back. | 他的能量又回来了 |
| 638 | That's an example of a hidden stressor. | 这是隐藏压力的一个例子。 |
| 639 | But one of the things we're always looking for is | 但我们一直在找的一件事是 |
| 640 | are you an energy toxicity? | 你是能量毒性吗? |
| 641 | Meaning are you eating too many calories, | 意思是你吃太多热量了 |
| 642 | which is not the same as being obese | 这和肥胖不一样 |
| 643 | or are you in low energy availability? | 还是能量不足? |
| 644 | You're sleeping fine, but you're of low energy. | 你睡得还好,但能量很低 |
| 645 | Are you eating enough calories? | 你吃够了卡路里吗? |
| 646 | Oh, you're not. | 哦,你没有。 |
| 647 | Like we have to go no further on this train. | 就像我们不能再坐火车了 |
| 648 | You are under fueled for what you're asking. | 你因为你的要求而受罪 |
| 649 | So there's things that are hidden stressors like that. | 因此,有些东西是 隐藏的压力 像这样。 |
| 650 | There are visible stressors, which we just talked about. | 有明显的压力, 我们刚刚谈到。 |
| 651 | Like you're not actually doing the thing. | 就像你实际上没有这样做。 |
| 652 | Another easy way to explain this is cognitively. | 另一种容易解释的方法是认知。 |
| 653 | If you want to write a book and you don't currently write | 如果你想写一本书,你目前不写 |
| 654 | and you sit down to write, it's going to be exhausting. | 你坐下来写,会很累的 |
| 655 | And then you talk to a writer and there's like, | 然后你和一个作家谈话,然后... |
| 656 | oh yeah, like I need 45 minutes | 哦,是的,就像我需要45分钟 |
| 657 | so I can crank out a thousand words. | 这样我就能说出一千个字 |
| 658 | It's like not exhausting at all, right? | 这就像不累 一点,对不对? |
| 659 | Stress inoculation is exactly what you said before. | 压力接种正是你之前说的 |
| 660 | You can build up endurance in those things by them. | 你可以用它们来积累耐力 |
| 661 | This is one of the things I've learned from this podcast | 这是我从播客身上学到的 |
| 662 | and meeting all these exceptional people | 并会见所有这些杰出的人 |
| 663 | is this like use it or lose it principle. | 这是用它还是失去它的原则。 |
| 664 | You know, cause I'm getting older | 你知道,因为我变老了 |
| 665 | and you start to feel the odd pain, you know? | 你开始感到奇怪的痛苦,你知道吗? |
| 666 | And so you start to like not use that part, you know, | 所以你开始喜欢不使用 这部分,你知道, |
| 667 | your back for example, or bending down. | 比如你的背,或者弯下腰 |
| 668 | And so you find ways to not bend down properly | 所以,你找到方法 不适当弯曲 |
| 669 | so you can avoid the pain. | 这样你就可以避免痛苦 |
| 670 | And what's happening there is because something | 发生的事情是... |
| 671 | is difficult, you do it less, | 很难,你少做点 |
| 672 | which then means it becomes more difficult. | 也就是说它变得更加困难。 |
| 673 | So you do it less. | 所以,你这样做少。 |
| 674 | And there's this downward feedback loop to decline. | 并有一个向下反馈回路下降。 |
| 675 | Atrophy leads to atrophy. | 萎缩导致萎缩. |
| 676 | Yeah, and like, you know, I think the critical idea | 是啊,喜欢,你知道, 我认为关键的想法 |
| 677 | that got in my head a couple of years ago | 几年前我脑子里想的 |
| 678 | from someone I was interviewing on the podcast | 我在播客里采访的人 |
| 679 | was that aging isn't always the excuse. | 衰老并不总是借口 |
| 680 | And I think we assume it's just aging, | 我认为这只是老化, |
| 681 | so we accept it and we don't fight back. | 所以我们接受它,不反击。 |
| 682 | When I sat here with one of the exceptional PhDs | 当我和一位杰出博士坐在这里 |
| 683 | that I interviewed, she showed me, | 我采访,她告诉我, |
| 684 | I think it was a DEXA scan of a 70 year old. | 我想这是对70岁老人的DEXA扫描 |
| 685 | He was like a pentathlete and then a DEXA scan | 他就像五胞胎,然后是DEXA扫描 |
| 686 | of someone that was like 30 years old. | 一个30岁的人 |
| 687 | And this 70 year old was just phenomenal. | 这70岁是惊人的。 |
| 688 | Yeah. | 对 |
| 689 | Their sort of bone, their muscle, et cetera. | 他们的骨骼,肌肉等等。 |
| 690 | And she basically proved to me, | 她基本上证明给我看 |
| 691 | I'll put up the scan on the screen. | 我会在屏幕上扫描 |
| 692 | It really is a mind blowing scan. | 这真的是一个心灵吹扫瞄。 |
| 693 | I'll actually send it to my best friends | 我会寄给我最好的朋友 |
| 694 | because it really did. | 因为它真的做到了。 |
| 695 | I couldn't get this idea out of my head | 我脑子里想不出这个主意 |
| 696 | that I actually don't accept everything | 其实我并不接受一切 |
| 697 | as an aging problem because the minute you do, | 作为一个老问题,因为你做的一分钟, |
| 698 | you go on this downward cycle and it blew my mind. | 你走这个下行循环, 它打破了我的想法。 |
| 699 | And that was such an important idea | 那是个很重要的主意 |
| 700 | to get in my head at my age, at 30 years old. | 30岁时进入我的大脑 |
| 701 | So when I feel like a pain in my back, | 所以,当我感觉像 一个疼痛的背部, |
| 702 | my solution isn't, okay, Stephen, you're getting older, | 我的解决方案不是,好吧,史蒂芬,你变老了 |
| 703 | stop bending down and protect the pain. | 停止弯曲 保护疼痛。 |
| 704 | It is go to the gym and start squatting and bending, | 它去健身房,开始蹲下,弯曲, |
| 705 | et cetera. | 等诸经. |
| 706 | There are some things that will go down with age. | 有些东西会随着年龄而下降 |
| 707 | Sleep is actually one of them. | 睡觉其实就是其中之一。 |
| 708 | We typically just see you will sleep a little bit less | 我们一般只看你睡得少一点 |
| 709 | as you age, fine. | 你老了,没事 |
| 710 | There are some aspects of that, | 有一些方面, |
| 711 | but I think you can resist and fight | 但我觉得你可以反抗和反抗 |
| 712 | as much of that as possible. | 尽量多 |
| 713 | This is actually, you're seeing a turning of the tide | 其实,你看到潮流的转折 |
| 714 | right now that this is just starting to emerge | 现在这才刚刚开始 |
| 715 | with longevity. | 与长寿。 |
| 716 | Longevity is currently being positioned | 目前正在定位长寿 |
| 717 | as this anti-aging phenomenon. | 作为这种抗衰老现象. |
| 718 | And people are already bored. | 人们已经厌倦了。 |
| 719 | It's like, is your goal to just not age? | 你的目标就是不老? |
| 720 | Or is your goal to dunk a basketball at 70? | 还是你想在70岁时打篮球? |
| 721 | Do you wanna have the four by four truck | 你想四人四车吗? |
| 722 | that has the best off road package ever | 拥有有史以来最优秀的公路套装 |
| 723 | and it stays in your garage? | 它留在你的车库里? |
| 724 | Probably not, right? | 也许不是,对不对? |
| 725 | Like you wanna be able to be like, no, | 就像你想成为... |
| 726 | you want to live because you want to experience life. | 你想活着 因为你想体验生活 |
| 727 | And so then you wanna be able to take advantage | 所以,然后你想 能够利用 |
| 728 | of those capacities and functionality. | 这些能力和功能。 |
| 729 | Yeah, someone said to me, | 是啊,有人对我说, |
| 730 | you wanna extend your health span, | 你想延长你的健康期, |
| 731 | not necessarily your lifespan. | 不一定是你的寿命。 |
| 732 | It's not health span though. | 虽然不是健康期 |
| 733 | Oh, really? | 是吗? |
| 734 | No, that's what I'm pushing back on. | 不,这就是我推后。 |
| 735 | Health span, cool. | 保持健康 冷静 |
| 736 | I mean, lifespan, fine, great, we're all past that. | 我的意思是,寿命,很好,很好, 我们都过去了。 |
| 737 | Health span though is still like, | 健康虽然仍然像, |
| 738 | I don't wanna be in pain. | 我不想在痛苦中。 |
| 739 | I don't want to be, I'm saying performance span. | 我不想这样,我是说表演期 |
| 740 | I'm saying I want you to be focused | 我是说我要你专心 |
| 741 | on having the most skill. | 拥有最强的技巧 |
| 742 | I want you to just be crushing cognitively. | 我希望你只是 粉碎认知。 |
| 743 | I want you to be able to do anything you want physically | 我希望你能够做任何你想做的事 |
| 744 | for as long as we possibly can. | 尽可能的长久 |
| 745 | And not just being like, well, that's gonna go away. | 不只是喜欢,嗯,那会消失。 |
| 746 | Let's just stay alive and be out of pain. | 让我们活着,远离痛苦。 |
| 747 | I want you to be thinking about, no, | 我要你考虑,不, |
| 748 | like I'm gonna be doing awesome stuff | 就像我会做 真棒的东西 |
| 749 | in whatever venue you like to do it in | 在任何你喜欢的地方做 |
| 750 | for as long as you possibly can. | 尽可能长久 |
| 751 | I think people want both. | 我觉得人们都想要 |
| 752 | Yeah, of course. | 当然 |
| 753 | Yeah. | 对 |
| 754 | But let's just not leave that end of the table off | 但是,让我们只是不要离开 桌子的那一端 |
| 755 | and assume the performance has to go away. | 假设表演必须消失 |
| 756 | So on this point of energy then, | 因此,在这个能量点上, |
| 757 | I think we've covered a lot of it | 我想我们已经覆盖了很多 |
| 758 | and given me some sort of like really actionable principles | 给了我一些像 真正可行的原则 |
| 759 | there for how to have more energy. | 在那里,如何拥有更多的能量。 |
| 760 | I do notice, I have to say, | 我注意到,我不得不说, |
| 761 | cause I travel quite a lot. | 因为我经常旅行 |
| 762 | And so on occasion, my gym routine will be impacted | 所以有时候 我的健身习惯也会受到影响 |
| 763 | and there's quite a clear correlation for me | 对我来说有相当明显的关联 |
| 764 | between the amount of times I've gone to the gym | 我去过健身房两次 |
| 765 | in previous weeks and how I feel in terms of energy today. | 以及我今天对能量的感受 |
| 766 | I was thinking about this this morning. | 今天早上我想起来了 |
| 767 | We're in New York here. | 我们在纽约 |
| 768 | And over the last couple of weeks, | 过去几周 |
| 769 | I've probably been going to the gym like three or four, | 我大概已经去了健身房 大概三四个 |
| 770 | like three times a week, if I'm being honest. | 如果我是诚实的 每周三次 |
| 771 | Whereas usually I'd go almost every day | 通常我几乎每天都去 |
| 772 | and I have felt a difference in my energy. | 我感到我的能量不同 |
| 773 | And I wasn't sure if that was just like psychological | 我不确定这是否只是心理上的 |
| 774 | or if that was supported by science. | 如果科学支持的话 |
| 775 | Both. | 两个都一样 |
| 776 | If you go and do a moderate to light, | 如果你去做一个中度到光, |
| 777 | lower intensity exercise session, | 降低强度练习会话, |
| 778 | those are generally going to provide energy. | 它们一般会提供能量。 |
| 779 | If you're like, no, I did like to the death training. | 如果你喜欢,不,我确实喜欢 死亡训练。 |
| 780 | I pegged it, I went all the way, | 我钉住它,我一路走, |
| 781 | whatever that is with your lifting weights intensity, | 无论你的举重强度如何 |
| 782 | whether you're getting your heart rate all the way up, | 无论你的心率一直上升 |
| 783 | then you might walk out of those and be like, | 然后,你可能会走出这些 并像, |
| 784 | whoa, I'm exhausted. | 哇,我累坏了,我有点累 |
| 785 | But on aggregate, those will provide more daily energy. | 但总的来说,这些将提供更多日用能源。 |
| 786 | If you're traveling sick, super busy, do the former. | 如果你旅行生病,超级忙,做前者。 |
| 787 | Like just get in some motion, you'll feel better, | 就像刚进入某个运动, 你会感觉更好, |
| 788 | you'll get a sweat in, you're there. | 你会得到一个汗英寸 你在那里。 |
| 789 | If you're healthy and looking for long-term adaptation, | 如果你身体健康 需要长期适应 |
| 790 | then that's when you can start to push the pace | 这样你就可以开始加速了 |
| 791 | on the training. | 在训练。 |
| 792 | I want to speak to the business owners listening | 我想跟店主说 |
| 793 | and watching right now. | 现在看 |
| 794 | I know what it's like to be personally responsible | 我知道个人责任是什么感觉 |
| 795 | for every decision. | 所有决定 |
| 796 | I founded my first company at 21 years old | 我21岁就创办了第一家公司 |
| 797 | and honestly, the pressure can be immense. | 老实说,压力可能很大。 |
| 798 | It's the kind of mental load | 这是一种精神负担 |
| 799 | that takes its toll below the surface. | 水面以下的污染。 |
| 800 | I recently did some tests through our sponsor, Function, | 我最近通过赞助商Kunction做了一些测试 |
| 801 | which got me thinking about that invisible impact. | 这让我想到了无形的影响。 |
| 802 | I found that I had low levels of omega-3s. | 我发现我的蛋白-3含量很低 |
| 803 | I had deficient levels of vitamin D, | 我维生素D含量不足 |
| 804 | probably because I sit inside this dark room all day. | 可能是因为我整天坐在这个黑暗的房间里 |
| 805 | And that has totally changed | 这已经完全改变了 |
| 806 | how I construct my day going forward. | 我如何构建我的一天前进。 |
| 807 | I get up in the morning | 我早上起来 |
| 808 | and the first thing I now do | 我现在做的第一件事 |
| 809 | is I go for a walk outside in the sunshine, | 我在阳光下出去散步 |
| 810 | in part to help my vitamin D levels increase, | 部分是为了帮助我的维他命D水平上升, |
| 811 | but also because it helps to reset my circadian rhythm. | 因为它有助于重设我的循环节奏。 |
| 812 | With Function, you can check your brain health, | 有了功能,你可以检查你的大脑健康, |
| 813 | your aging, your stress, and so much more. | 你的衰老,你的压力 还有更多 |
| 814 | They provide over 160 lab tests | 它们提供了160多个实验室测试 |
| 815 | for what is equal to a dollar a day | 每天等于一美元的钱 |
| 816 | and member pricing on advanced imaging. | 以及先进成像的会员定价。 |
| 817 | 头到函数健康.com slash DOAC 加入 | |
| 818 | and use code DOAC25 for a $25 credit. | 并且使用代码DOAC25来支付25美元的信贷. |
| 819 | There should be a button just down below here. | 这里下面应该有个按钮 |
| 820 | And if it says subscribed, you're already subscribed. | 如果上面写着签了 你早就签了 |
| 821 | If it says subscriber, that means you're not yet. | 如果说是订户,那就说明你还没订户 |
| 822 | And if you're not subscribed, | 如果你没被订阅 |
| 823 | please could you do us a favor and hit that button? | 你能帮个忙按下按钮吗? |
| 824 | It helps the show more than you know. | 这比你知道的更有助于演出 |
| 825 | And according to the algorithm, | 根据算法 |
| 826 | you're someone that watches our show, | 你是看我们节目的人 |
| 827 | but you haven't yet hit that button. | 但你还没有按下那个按钮 |
| 828 | Thank you so much. | 非常感谢 |
| 829 | Speaking of training, you know what this is, don't you? | 说到训练 你知道这是什么吗? |
| 830 | Sure. | 当然 |
| 831 | This is a grip strength machine. | 这是一个握力机。 |
| 832 | Yeah. | 对 |
| 833 | A lot of people told me that grip strength | 很多人告诉我,握力强 |
| 834 | is the single biggest predictor | 是一个最大的预测器 |
| 835 | of, I think they said like longevity and stuff like that. | 我认为他们说的像长寿之类的 |
| 836 | I wouldn't call it the number one predictor of mortality. | 我不会称之为死亡的第一预测者。 |
| 837 | It is a really nice scientific test. | 这是一个非常好的科学测试。 |
| 838 | Late 1980s, Stephen Blair and his team | 1980年代末,斯蒂芬·布莱尔和他的球队 |
| 839 | started looking at giant databases | 开始查看巨型数据库 |
| 840 | and started to realize that cardiovascular fitness, | 并开始意识到心血管健身, |
| 841 | VO2 max, VO2 peak, things like this, | VO2最大,VO2最高, 像这样的东西, |
| 842 | were predicting how long people were gonna live. | 预言着人们会活多久 |
| 843 | And in fact, they started to realize it was out predicting | 事实上,他们开始意识到这是预言 |
| 844 | what we call traditional clinical markers, | 我们称之为传统的临床标记, |
| 845 | blood pressure, your cholesterol levels, things like that. | 血压,胆固醇水平之类的 |
| 846 | And this launched an entire 45-year field that we're in now, | 这启动了整个45年的战地 我们现在, |
| 847 | which is like, wait a minute, | 这就像,等待一分钟, |
| 848 | these performance-based markers | 这些基于性能的标记 |
| 849 | are actually predicting health | 其实是预测健康 |
| 850 | more than these indirect markers. | 超过这些间接标记。 |
| 851 | The unfortunate problem is that got like too, | 不幸的问题是 问题也一样 |
| 852 | taken too far. | 太过份了 |
| 853 | And so when you hear things like people, | 所以,当你听到的东西 像人, |
| 854 | and my colleagues who've been on your show | 和我的同事们 谁一直在你的节目 |
| 855 | and said things like, oh, grip strength | 并说,哦,握力 |
| 856 | is an important predictor of mortality, | 是死亡率的重要预测者, |
| 857 | it's good, it's great, it's an important message. | 它很好,它很棒, 这是一个重要的信息。 |
| 858 | But we have to be careful in being lost in what that means. | 但我们必须小心 迷失在这意味着什么。 |
| 859 | Getting a grip strength device like that, | 获得这样的握力装置, |
| 860 | which is probably under $40, is amazing. | 这大概不到40美元,是惊人的。 |
| 861 | And what you will see consistently is those people | 你将看见那些人, |
| 862 | that are really, really, really weak | 那真的,真的,真的,真的软弱 |
| 863 | are in worse health on average. | 平均健康情况不佳。 |
| 864 | Where we come false as saying, okay, therefore, | 我们说错话了 所以 |
| 865 | you need to alter your lifestyle to maximize grip strength. | 你需要改变你的生活方式 以最大限度地抓住力量。 |
| 866 | I did do my grip strength results, actually. | 我确实做了我的握力结果,其实。 |
| 867 | Do you remember how they were? | 你还记得他们怎么样吗? |
| 868 | It was good, it was high. | 这是很好的,这是高。 |
| 869 | You know what that tells me about your health? | 你知道这告诉我什么 关于你的健康? |
| 870 | Nothing. | 没什么 |
| 871 | Okay. | 摆 |
| 872 | Why wouldn't it be high? | 为什么不高? |
| 873 | You're young, you're fit. | 你年轻,你很适合。 |
| 874 | I have all those other markers, | 我有其他的标记, |
| 875 | it's not gonna tell you anything. | 它不会告诉你任何事情。 |
| 876 | You know when these things are really powerful? | 你知道当这些东西真的强大吗? |
| 877 | Somebody who doesn't have blood work, | 一个没有血液工作的人 |
| 878 | or doesn't have a body composition test, | 或者没有身体组成测试 |
| 879 | or doesn't have anything else. | 或者没有别的东西 |
| 880 | It can give us a crude strength, or a crude metric, | 它能给我们一个粗糙的力量 或者一个粗糙的度量衡 |
| 881 | and say this person's probably at a health risk. | 并说这个人可能面临健康风险。 |
| 882 | So I've always been quite confused by this, | 所以我一直很困惑这一点, |
| 883 | because is grip strength a proxy | 因为握力是一个代理 |
| 884 | for my overall strength of my entire body, | 为了我整个身体的整体力量 |
| 885 | and therefore, it's just indicating | 因此,它只是表示 |
| 886 | that my overall strength is low, | 我总的实力很低 |
| 887 | or is it actually like my arm? | 还是真的像我的手? |
| 888 | It's both. | 皆是两义. |
| 889 | Oh, okay. | 哦,还好。 |
| 890 | It's both, here's why. | 二者,此为故也. |
| 891 | You know what you're really testing right there? | 你知道你在测试什么吗? |
| 892 | What's that? | 这是什么? |
| 893 | Your nervous system. | 你的神经系统 |
| 894 | Oh, really? | 是吗? |
| 895 | You're testing your brain. | 你在测试你的大脑。 |
| 896 | So you're not testing your strength as much? | 所以,你没有测试你的力量吗? |
| 897 | You are. | 没错 |
| 898 | But it's both. | 然其两全. |
| 899 | It's an overlap. | 谓相重叠. |
| 900 | That's why your grip strength, | 这就是为什么你的握力, |
| 901 | does it indicate general poor health? | 这是否表明总体健康状况不佳? |
| 902 | Yes. | 对 |
| 903 | That's the value. | 这就是价值。 |
| 904 | Does it tell you anything directly about your, it can. | 它能直接告诉你任何关于你的事吗? |
| 905 | And so this is when you see two camps here. | 这就是你在这里看到两个营地的时候。 |
| 906 | So camp one is like, great, | 所以第一营就像,伟大的, |
| 907 | I'm gonna open up a gym down the street, | 我要在街上开个健身房 |
| 908 | and it's gonna test your grip strength, | 它会考验你的握力, |
| 909 | and then we're gonna focus all of your training | 然后我们集中你的训练 |
| 910 | on grip strength training. | 在握力训练。 |
| 911 | That is, we've exaggerated the point. | 也就是说,我们夸大了这一点。 |
| 912 | The other camp is, it doesn't matter, it's all indirect. | 另一营是,无关紧要,都是间接的. |
| 913 | That's not true either. | 这也不是事实。 |
| 914 | It is an actionable, useful thing. | 这是一种可采取行动的有用办法。 |
| 915 | What you don't need to worry about is optimizing it, | 你不需要担心的是优化它 |
| 916 | maximizing it. | 尽其功德. |
| 917 | If you're in the 80th percentile, | 如果你在80个百分点, |
| 918 | going to the 90th percentile | 进入九成 |
| 919 | probably doesn't make you live a day longer. | 也许不会让你活一天 |
| 920 | Over the last probably three years, | 过去三年来, |
| 921 | I would imagine there's over 20 to 25 studies | 我想有20到25个研究 |
| 922 | that have been published | 已发表 |
| 923 | on a very specific type of grip strength, | 在非常特殊的握力类型, |
| 924 | and that's grip strength asymmetry. | 这就是握力不对称。 |
| 925 | Do you know why that matters? | 你知道为什么吗? |
| 926 | I don't, but I know that I'm stronger on my left side | 我不知道 但我知道我左侧更强壮 |
| 927 | than my right. | 比我的权利。 |
| 928 | It's not uncommon. | 这并非罕见。 |
| 929 | Typically, your force dependent limb | 通常情况下,你的肢体依赖力 |
| 930 | is not your neural control limb. | 这不是你的神经控制肢。 |
| 931 | So you write right-handed | 所以,你写右手 |
| 932 | because you have to have fine motor control. | 因为你必须有良好的运动控制。 |
| 933 | Okay. | 摆 |
| 934 | Gross strength can be in the opposite side. | 粗壮的力量可以反之. |
| 935 | Go like this, keep it in here. | 像这样,放在这里 |
| 936 | Don't touch your arm to the table at all. | 不要碰你的手臂 到桌子上一点。 |
| 937 | Yeah, 90 degrees like that, yep. | 是啊,90度这样的,是啊。 |
| 938 | And then you're just gonna squeeze | 然后,你只是要去挤 |
| 939 | one good effort as hard as you can. | 尽你最大的努力 |
| 940 | Which we like. | 我们喜欢的 |
| 941 | All right, don't blow out now. | 好了,别吹了。 |
| 942 | All right, let's see. | 好吧,让我看看。 |
| 943 | Gosh, my head nearly exploded. | 天啊,我的头差点爆炸了 |
| 944 | 130. | 130. 国家 |
| 945 | So you're above average, so not- | 所以,你高于平均水平,所以不 - |
| 946 | Can I try this side as well? | 我可以试试这边吗? |
| 947 | Yeah, go ahead, yeah. | 是啊,继续,是啊。 |
| 948 | So this is my weaker. | 所以这是我的弱者。 |
| 949 | All right, here we go. | 好了,开始了。 |
| 950 | My weaker hand. | 我的手比较弱 |
| 951 | All right. | 好吧,我们走。 |
| 952 | You gotta beat it though now. | 你现在得克服困难 |
| 953 | Gosh, it's a little bit slippery. | 天哪,有点滑 |
| 954 | I think you did. | 我认为你做到了。 |
| 955 | Did I beat it? | 我打败了吗? |
| 956 | Oh my God. | 天呐 |
| 957 | Wow. | 珃 |
| 958 | 160. | 160 (英语). |
| 959 | No, you're joking. | 不,你开玩笑。 |
| 960 | 160. | 160 (英语). |
| 961 | I'm not lying. | 我没有撒谎。 |
| 962 | I heard him like crushing it. | 我听到他喜欢粉碎它。 |
| 963 | Wow. | 珃 |
| 964 | 130. | 130. 国家 |
| 965 | Okay. | 摆 |
| 966 | On that side. | 在那边 |
| 967 | And your left side? | 你的左边呢? |
| 968 | All right, let's see. | 好吧,让我看看。 |
| 969 | 110. | 110. (中文(简体) ). |
| 970 | Crushing, man, that's really good. | 粉碎,伙计,这是真的好。 |
| 971 | But what it taught me is that it doesn't correlate | 但是它教会我的是 它不相关 |
| 972 | to overall strength, | 至总兵力, |
| 973 | because Jeff is definitely stronger than me. | 因为杰夫绝对比我强壮 |
| 974 | For sure, for sure, yeah. | 当然,当然,是啊。 |
| 975 | I mean, it's a very specific type of strength, right? | 我的意思是,这是一个非常特定的 类型的力量,对不对? |
| 976 | So the asymmetry actually matters, | 所以不对称实际上很重要, |
| 977 | because most of the work in that area | 因为这个领域的大部分工作 |
| 978 | is in groups with neurological disease. | 属于神经疾病组 |
| 979 | So you're trying to look at early predictions | 所以你想看看早期的预测 |
| 980 | of Alzheimer's, Parkinson's, and things like that, | 阿尔茨海默症 帕金森症之类的 |
| 981 | which ties into my earlier point, | 这与我之前的观点有关 |
| 982 | is it is not simply an overall proxy of your health. | 这不仅仅是你健康的总体代表 |
| 983 | It can tell us direct things like nerve denervation | 它能告诉我们神经脱神经等直接的东西 |
| 984 | and overall neurological health. | 和整体神经健康。 |
| 985 | So it, to me, it's a great tool, | 因此,对我来说,这是一个伟大的工具, |
| 986 | but what we don't want to do then is optimize for that. | 但是,我们不想做的 是优化这一点。 |
| 987 | What is a better marker of my overall health? | 我总体健康状况的标志是什么? |
| 988 | There's not a single marker that will tell you everything. | 没有一个标记会告诉你一切 |
| 989 | What about muscle power? | 肌肉动力呢? |
| 990 | Muscle power is great as well. | 肌肉的力量也很大。 |
| 991 | What is that? | 这是什么? |
| 992 | Power is defined as force multiplied by velocity. | 力被定义为力乘以速度. |
| 993 | So if I throw this, do you want to throw it? | 如果我扔这个,你想扔吗? |
| 994 | Go ahead. | 来吧。 |
| 995 | I can put your hand up then. | 我可以把手举起来 |
| 996 | You can do it. | 你可以做到这一点。 |
| 997 | Yeah, yeah, yeah. | 对,对,对 |
| 998 | Yeah, great. | 是啊,伟大的。 |
| 999 | Is that muscle power? | 那是肌肉力量吗? |
| 1000 | That wasn't much power because you did it slow. | 这不是很多力量 因为你做的慢。 |
| 1001 | So think about it this way. | 故想此义. |
| 1002 | This is 12 kilos, right? | 这是12公斤,对不对? |
| 1003 | 12 kilos, I don't know, pounds kilos. | 12公斤, 我不知道, 磅重。 |
| 1004 | That is mass. | 这是质量。 |
| 1005 | Kilos, pounds is a unit of mass. | 基洛斯,磅是质量单位. |
| 1006 | Force, that's what you think | 强迫,这就是你的想法 |
| 1007 | when you think of strength, that's force. | 当你想到力量,这就是力量。 |
| 1008 | Force is defined as F equals MA, | 力被定义为F等于MA, |
| 1009 | as mass times acceleration is force, okay? | 因为质量倍增是强力,好吗? |
| 1010 | So it's the mass multiplied by how well you can accelerate. | 质量乘以你加速的速度 |
| 1011 | Power is your force multiplied by your velocity. | 力量是你的力量乘以速度 |
| 1012 | So here's the difference. | 故此分别. |
| 1013 | If I were to take this 12 pounds of mass or 12 kilos | 如果我要拿这12磅质量或12公斤 |
| 1014 | and hand it to you slowly, | 慢慢地交给你, |
| 1015 | that is an expression of 12 pounds of force | 这是12磅武力的表现 |
| 1016 | is how I'll think about it. | 我会考虑的 |
| 1017 | Now, if you hand it back to me in the exact same speed, | 如果你以同样的速度还给我 |
| 1018 | that is the same amount of newtons of force. | 这是同样数量的新力吨。 |
| 1019 | How I create power is now I do that same thing with speed. | 我如何创造力量,现在我用速度做同样的事情。 |
| 1020 | Ready? | 准备好了吗? |
| 1021 | So there are two ways you can get more powerful. | 所以,有两种方法,你可以得到更大的力量。 |
| 1022 | More force, more velocity. | 更强,更速. |
| 1023 | You would use an implement like that | 你会用这样的执行 |
| 1024 | because you're trying to say, give me a little bit of mass, | 因为你想说 给我一点质量 |
| 1025 | but you can obviously lift more than 12 kilos. | 但你显然能举起超过12公斤的重物 |
| 1026 | But now I'm gonna emphasize the velocity and the spectrum. | 但现在我要强调速度和频谱。 |
| 1027 | Where people make the mistake in training for power | 人们在训练权力时犯了错误 |
| 1028 | is if you go slow, the mass is too light to do anything. | 如果你走慢,质量太轻 做任何事情。 |
| 1029 | So you don't get stronger and you don't get faster. | 所以你不会变得更强 也不会变快 |
| 1030 | Why this matters in the current conversation is | 为什么这在目前谈话中很重要 |
| 1031 | you see power and what some people will call things | 你看见权力和别人所称的事物, |
| 1032 | like power penia. | 喜欢权力的笔。 |
| 1033 | So that the term that we've been using for a long time | 所以,我们一直使用的术语 很长时间 |
| 1034 | is sarcopenia. | 这是讽刺。 |
| 1035 | And this is the accelerated loss of muscle | 这就是肌肉加速丧失 |
| 1036 | and probably muscle strength with aging. | 并可能肌肉强力 随着老化。 |
| 1037 | You're gonna drop some, | 你会掉一些, |
| 1038 | but sarcopenia is are you dropping faster than you should? | 但讽刺是 你下降的速度比你应该快吗? |
| 1039 | And now there's a turn of scientific attention | 现在科学的注意力在转 |
| 1040 | to power penia, which is are you losing the power faster | 即你失去电源的速度更快 |
| 1041 | than you should be losing power? | 而不是你应该失去权力? |
| 1042 | That matters because it is everything | 这很重要,因为它是一切 |
| 1043 | from prevention of fall, catching yourself when you slip, | 避免跌倒,当你们滑倒的时候, |
| 1044 | to be able to move and accelerate quickly. | 能够迅速移动和加速。 |
| 1045 | And you see that stuff highly associated | 你看那些东西 高度关联 |
| 1046 | with breaking of bones, fractures, dislocations, | 骨折、断裂、断裂, |
| 1047 | which are incredibly impactful to health, | 对健康影响非凡 |
| 1048 | especially post age 60 or 65. | 特别是60岁或65岁。 |
| 1049 | I think a lot of people listening and me too, | 我想很多人也在听,我也在听 |
| 1050 | so I guess one of the questions we have | 所以我想我们有一个问题 |
| 1051 | as it relates to the gym and working out | 因为它与健身房和工作 |
| 1052 | is we often think that in order to get better results | 我们是不是经常认为 为了得到更好的结果 |
| 1053 | in the gym and you can define that however you want to, | 在体育馆 你可以定义 无论你想做什么 |
| 1054 | fat loss, muscle gain, whatever strength, | 肥胖,肌肉增益,无论什么力量, |
| 1055 | we need to go more often. | 我们需要经常去。 |
| 1056 | And I was curious, someone who spends so long with athletes, | 我好奇的是,有人 谁花这么长时间与运动员, |
| 1057 | is that a bit of a myth? | 那是神话吗? |
| 1058 | Because even me, I'm thinking, | 因为即使是我,我在想, |
| 1059 | well, if I want better results in the gym, | 好吧,如果我想更好的结果 在体育馆, |
| 1060 | I probably just need to, | 我也许只是需要, |
| 1061 | I'm currently going three or four days a week, | 我现在每周三四天都去 |
| 1062 | I need to go back to going six or seven days a week | 我要回去 一周六七天 |
| 1063 | to get better results. | 以获得更好的结果。 |
| 1064 | You could go either way. | 随便你 |
| 1065 | It is generally true that if you train more, | 一般来说,如果你训练得更多 |
| 1066 | you give yourself more opportunity to create stress, | 你给自己更多的机会 制造压力, |
| 1067 | which is more opportunity to create adaptation. | 这是创造适应的更多机会。 |
| 1068 | But that said, depending on the marker, | 但是,根据标记, |
| 1069 | the answer here could range from yes to no. | 这里的答案可以从是到否。 |
| 1070 | Let's use muscle growth as an example. | 以肌肉生长为例. |
| 1071 | As long as you hit the same volume throughout the week, | 只要你整个星期都打出同样的音量 |
| 1072 | the amount of times you go to the gym | 你去健身房的次数 |
| 1073 | doesn't matter that much in theory. | 理论上不重要 |
| 1074 | Volume. | 声量. |
| 1075 | How much load did you lift? | 你抬了多少货? |
| 1076 | 多少次了? 多少次了? How many times? | |
| 1077 | Does time period matter, | 时间很重要 |
| 1078 | if I lifted four weights in one hour | 如果我一个小时内举起四重 |
| 1079 | versus lifting four weights in 20 minutes? | 20分钟内举起四重? |
| 1080 | Nope, because now all you've changed | 没有,因为现在你变了 |
| 1081 | is really the rest in between. | 剩下的就在这中间 |
| 1082 | Yeah, does that matter? | 是啊,这很重要吗? |
| 1083 | It does in the sense that if you take a short rest interval | 也就是说,如果你休息一段时间 |
| 1084 | and that leads to excessive fatigue accumulation, | 并导致过度的疲劳, |
| 1085 | and then that compromises how heavy you can lift | 那会降低你承受力 |
| 1086 | or how many reps you can do or how many sets you can do, | 或者你能做多少代表 或者能做多少套 |
| 1087 | that will have compromised your volume. | 那会影响你的体积 |
| 1088 | Wait, so, because everyone talks about | 等等,因为大家都在谈论 |
| 1089 | taking shorter rests in the gym to build more muscles. | 更短的时间在健身房里锻炼肌肉 |
| 1090 | Not consistent with the evidence. | 与证据不符. |
| 1091 | Really? | 真的吗? |
| 1092 | Yep. | 对 |
| 1093 | But this is the game you're playing at all times, right? | 但这是你一直玩的游戏,对吧? |
| 1094 | Who has the time to wait two and a half minutes | 谁有时间等两分钟半 |
| 1095 | between every set? | 每集之间? |
| 1096 | You're going to be in the gym for an hour and a half. | 你会在健身房呆一个半小时 |
| 1097 | A lot of people are on their phones. | 很多人都在打电话 |
| 1098 | Totally. | 当然 |
| 1099 | And then because of that, they're like, | 然后因为这个,他们喜欢, |
| 1100 | I got to get out of here. | 我得离开这里。 |
| 1101 | So they do half the amount of stuff they leave | 所以他们做了一半的东西 他们离开 |
| 1102 | because they're out of time. | 因为他们没有时间了 |
| 1103 | So the battle is in an isolated world, | 所以这场战斗在一个孤立的世界中 |
| 1104 | if you were to probably spend 60 to 90 seconds | 如果你可能花60到90秒 |
| 1105 | or maybe up to two minutes resting in between each set, | 或者每集之间休息两分钟 |
| 1106 | generally you recover enough | 一般来说,你恢复得够多了 |
| 1107 | to have a higher quality set the next one. | 拥有更高的质量 设置下一个。 |
| 1108 | So is that the most important thing to be optimising for | 所以,这是最重要的事情 要优化 |
| 1109 | is making sure the next rep you do is high quality? | 保证你下一个代表的品质高? |
| 1110 | In my world, quality is always number one. | 在我的世界,质量总是第一。 |
| 1111 | So you're saying take a bigger break | 所以你是说休息一下 |
| 1112 | as long as you can recover | 只要你能复原 |
| 1113 | and are more strong for the next rep? | 下一位代表更坚强吗? |
| 1114 | As long as it doesn't put you in a position | 只要它不让你处于一个位置 |
| 1115 | where you're in the gym so long | 在健身房待这么久 |
| 1116 | that you won't do all the stuff you needed to do. | 你不会做所有你需要做的事。 |
| 1117 | But in a world where you had unlimited time? | 但是在一个你拥有无限时间的世界里? |
| 1118 | Depends on what adaptation we're working for. | 取决于我们努力的适应性 |
| 1119 | If we're working on endurance, | 如果我们在努力耐力 |
| 1120 | then we don't necessarily have to do that. | 那我们就不必这么做了 |
| 1121 | But if we're working on speed or skill or flexibility | 但是,如果我们在努力 速度或技巧或灵活性 |
| 1122 | or balance or muscle growth or fat loss, | 或平衡或肌肉生长或脂肪损失, |
| 1123 | now we have options. | 现在我们有选择 |
| 1124 | So depending on the outcome you're looking for, | 所以,取决于你寻找的结果, |
| 1125 | you have tools. | 你们有工具 |
| 1126 | I think the biggest point we want to make here is | 我想我们想说的是 |
| 1127 | where the field struggles right now | 现在的战场正在挣扎 |
| 1128 | is making a little bit of information, | 正在做一点点的信息, |
| 1129 | get in the way of motivation. | 妨碍动机。 |
| 1130 | If you're going to the gym three days a week, | 如果你每周去体育馆三天 |
| 1131 | I'm clapping, done. | 我拍手,结束了。 |
| 1132 | Like we're winning. | 就像我们赢了一样。 |
| 1133 | I don't want you to hear messages and go, | 我不想让你听到消息然后走 |
| 1134 | oh, I'm doing it all wrong. | 我做错了 |
| 1135 | I'm not going to get any results. | 我不会得到任何结果。 |
| 1136 | I'm tanking my metabolism. | 我挤我的代谢。 |
| 1137 | I'm breaking my hormones. | 我在打破我的荷尔蒙。 |
| 1138 | That's the shit that drives us nuts. | 这就是让我们疯狂的狗屎。 |
| 1139 | You are motivated. | 你是动机。 |
| 1140 | It's hard enough to get to the gym. | 足难入体. |
| 1141 | And when you get there to try really hard, | 当你到那里去努力的时候 |
| 1142 | we've gotten over the hill. | 我们已经越过山了。 |
| 1143 | Now, if you're past that point, | 现在,如果你超过这一点, |
| 1144 | we could start tinkering with some things, | 我们可以开始修理一些东西, |
| 1145 | but I hate it when people leave conversations like this | 但我讨厌别人这样离开谈话 |
| 1146 | and go, oh, did you know that if you don't rest | 并且去,哦,你知道 如果你不休息 |
| 1147 | more than 60 seconds that you're not getting anything? | 60多秒,你没有得到任何东西? |
| 1148 | That's not true. | 这不是真的。 |
| 1149 | So we can get like upgrades, | 这样我们才能升级 |
| 1150 | but in general, I think most people quality | 但总的来讲,我觉得大多数人都是有品位的 |
| 1151 | should be the biggest thing you pay attention to | 应该是你最关心的 |
| 1152 | because this is going to reduce your likelihood of injury. | 因为这会降低你受伤的可能性 |
| 1153 | And there's even evidence that | 甚至有证据表明 |
| 1154 | whether you're trying to get stronger or grow muscle, | 无论是你试图 变得更强或壮大肌肉, |
| 1155 | the quality of the repetition, | 重复的质量, |
| 1156 | as defined by your technique, | 根据你的技术, |
| 1157 | as defined by your range of motion, | 由运动范围决定, |
| 1158 | as defined by your intent, | 根据你的意图, |
| 1159 | as defined by what we call your mind muscle connection. | 被我们称之为你心灵肌肉联系的定义 |
| 1160 | So if you're trying to contract your shoulder, | 所以,如果你试图收缩你的肩膀, |
| 1161 | are you really contracting your shoulder? | 你真的把肩膀缩了? |
| 1162 | All these things start to matter. | 所有这些事情开始重要。 |
| 1163 | And so what you'll see happen is | 所以你会看到的是 |
| 1164 | you can get more results with less work and shorter time | 工作减少,时间缩短,结果会更多 |
| 1165 | because each individual repetition | 因为每个个体重复 |
| 1166 | is of a higher quality and a more focused intent. | 质量更高,意图更集中。 |
| 1167 | I mean, this might be a good time to just quickly take a, | 我的意思是,这可能是一个好时机 只是迅速采取, |
| 1168 | I mean, everyone's talking about creating | 我的意思是,每个人都在谈论创造 |
| 1169 | at the bloody moment. | 在血腥的时刻。 |
| 1170 | Do you have your athletes taking it? | 你让运动员来接吗? |
| 1171 | Yeah, of course. | 当然 |
| 1172 | You do? | 是吗? |
| 1173 | Yeah, everybody. | 对,各位 |
| 1174 | Do you take it? | 你接受吗? |
| 1175 | Yeah. | 对 |
| 1176 | What do you take? | 你拿什么来着? |
| 1177 | What's in your supplement stack? | 你补货堆里有什么? |
| 1178 | My personal supplement stack, | 我的个人补习堆 |
| 1179 | same with all of our clients and athletes. | 我们所有的客户和运动员都一样 |
| 1180 | There's two things, | 有两件事 |
| 1181 | correct physiology, performance enhancement, | 正确的生理,性能增强, |
| 1182 | totally separate categories. | 完全分开的类别。 |
| 1183 | Correct physiological deficiencies are in your case, | 正确的生理缺陷在你的情况下, |
| 1184 | your vitamin D. | 你的维他命D。 |
| 1185 | What is low? | 低点是什么? |
| 1186 | What is high? | 高点是什么? |
| 1187 | It's what is off track based on blood work. | 是因为血吸血而偏离轨道的 |
| 1188 | We try to solve this through food, | 我们试图通过食物来解决这个问题, |
| 1189 | but what this oftentimes looks like | 但这种时常的样子 |
| 1190 | is a high-quality multivitamin, | 是一种高质量的多维他命, |
| 1191 | oftentimes fish oil. | 经常是鱼油 |
| 1192 | Now you have performance accelerators | 现在你有表演加速器了 |
| 1193 | on the other side of the equation. | 在方程式的另一边。 |
| 1194 | 这时候Creatine可以进来。 | |
| 1195 | If I'm traveling, I'm gonna take things like fiber | 如果我在旅行,我会把东西 像纤维 |
| 1196 | because it's harder to get vegetables when you travel. | 因为旅行时很难得到蔬菜。 |
| 1197 | You probably know this, | 你可能知道这一点, |
| 1198 | but airplanes, airports, restaurants, | 但是飞机,机场,餐馆, |
| 1199 | vegetables are nowhere to be found. | 蔬菜无处可寻. |
| 1200 | And so I know those are going to be struggle, I'm going to take fiber there or I'm generally not taking it as much when I'm home because I can control my diet. | 所以我知道那些会是挣扎的, 我要把纤维带到那里, 或者我回家的时候一般不会把它拿得那么多,因为我可以控制我的饮食。 |
| 1201 | Performance enhancers are things like creatine, are things like beta-alanine, sodium bicarbonate. | 性能增强剂是类似凝血素的东西,是β-阿兰素,双碳酸钠的东西. |
| 1202 | So depending on what fitness training goal I have at the moment, I'm going to alter those based on if I'm looking for muscle growth or endurance or... | 因此,根据我目前拥有的健身训练目标,我要根据我是否寻求肌肉生长或耐力或... |
| 1203 | What are you taking right now? | 你现在拿什么? |
| 1204 | Zero. | 零点 |
| 1205 | Vitamin D? | 维生素D? |
| 1206 | Like this week? | 像这个星期? |
| 1207 | No. | 没有 |
| 1208 | Summer time. | 夏时. |
| 1209 | I live in the forest. | 我住林间. |
| 1210 | Omega 3? | 欧米茄3号? |
| 1211 | Why? | 为什么? |
| 1212 | I got full control of my diet and we get a lot of fish right now. | 我完全控制了饮食,我们现在得到很多鱼。 |
| 1213 | So we are good there. | 所以,我们在那里很好。 |
| 1214 | I also have unfortunate, I get to harvest my own meat. | 我也有不幸的, 我得到了收获自己的肉。 |
| 1215 | And one of the things you'll see pretty consistently is even in red meat sources, they're higher in a lot of nutrients wild-caught versus animal-caught. | 你会看到一个相当一致的东西 甚至在红色的肉源, 它们比很多营养 野生抓捕动物要高。 |
| 1216 | So we're in a pretty good. | 所以,我们在一个相当好的。 |
| 1217 | Plus, I have my blood work. | 再说,我还有血液工作 |
| 1218 | I know where my Omega 3 numbers are, so I'm going to get there. | 我知道奥米加的3号号码在哪 所以我要赶过去 |
| 1219 | If I don't have to take those things, I don't. | 如果我不用拿那些东西,我就不会 |
| 1220 | A lot of people I imagine come to you with weight loss goals, whether they're trying to cut weight for a fight or if it's just mum and pop looking to lose a few pounds. | 我想象很多人会以减肥目标来找你, 不管他们想减肥是为了打一场仗, 还是因为爸爸妈妈想减肥。 |
| 1221 | What are the big misconceptions about weight loss? | 关于减肥有什么大错误? |
| 1222 | Yeah, it's the magic of it. | 是啊,这是它的魔法。 |
| 1223 | There's one specific element you can't eat or one way you have to train or can't train. | 有一种特定的元素,你不能吃,或者一种方法,你必须训练或者不能训练. |
| 1224 | That is the biggest misconception around fat loss, the specificity. | 这是关于脂肪损失的最大误解,即具体性。 |
| 1225 | It is categorically quite simple to lose fat. | 失去脂肪绝对是相当简单的。 |
| 1226 | It's practically hard. | 这几乎很难。 |
| 1227 | It's difficult human endeavor, but categorically it's incredibly simple. | 虽然人类的努力很艰难 但绝对很简单 |
| 1228 | We only have a few things we have to do, and now you have a billion choices of how to get there. | 我们只有几件事要做, 现在你有十亿个选择如何到达那里。 |
| 1229 | So if you are the type of person who struggles with moderation, then I'm not going to give you moderation. | 所以,如果你是那种 与温和斗争的人, 那我不会给你温和。 |
| 1230 | Moderation of calories. | 热量中调 |
| 1231 | Could be, or exercise, or environment. | 可能是,或锻炼,或环境。 |
| 1232 | Do you know the difference between baking and cooking? | 你知道烘焙和烹饪的不同吗? |
| 1233 | Yeah, I guess so, conceptually. | 是的,我想是这样,在概念上。 |
| 1234 | Baking is chemistry. | 烧烤是化学. |
| 1235 | You mix something together and put it in the oven, you can't just fake the amounts because it won't rise, it won't set, it won't do the things. | 把东西混在一起放进烤箱,不能仅仅伪造数量,因为它不会上升,不会设定,也不会做事情. |
| 1236 | If you're cooking on a stove and you could just be like, okay, what's in the fridge? | 如果你在炉子上做饭 冰箱里有什么? |
| 1237 | You can't do that in baking, depending on what you're baking. | 你不能在烘焙时这样做,取决于你在烘烤什么。 |
| 1238 | We will address this fat loss problem with trying to identify, are you a cook or are you a baker personality type? | 我们会解决这个脂肪损失的问题 通过尝试识别, 你是厨师还是面包师的人格类型? |
| 1239 | Here's what I mean. | 这就是我的意思。 |
| 1240 | If you came to me and we were going to help you lose some fat, you're already pretty lean, but let's say you wanted to get super lean. | 如果你来找我,我们要帮你 失去一些脂肪, 你已经相当瘦,但让我们假设你想得到超级瘦。 |
| 1241 | All right, great. | 好吧,伟大的。 |
| 1242 | First question I'd ask is, how do you want this to operate? | 我问的第一个问题是,你希望这个怎么操作? |
| 1243 | You get one of two ways. | 你有两种方式之一。 |
| 1244 | One way is I tell you exactly what to eat. | 一种方法是,我告诉你到底要吃什么。 |
| 1245 | You weigh and measure every single thing. | 你体重和测量每件事物。 |
| 1246 | You do not deviate. | 你不能偏离。 |
| 1247 | You check your weight every single day and you follow exactly what I tell you. | 你每天检查你的体重 并按我说的做 |
| 1248 | The other option is I give you concepts. | 另一个选择是我给你一些概念 |
| 1249 | We have one to three rules. | 我们有一到三条规则。 |
| 1250 | You're going to check weight maybe daily, maybe once a week, and I want you to stay airtight to those concepts. | 你可能每天检查体重, 也许每周检查一次, 我要你保持 与这些概念的保密。 |
| 1251 | I prefer the concepts. | 我更喜欢这些概念。 |
| 1252 | Concepts. | 概念。 |
| 1253 | Great. | 不错 |
| 1254 | Concepts are cooking. | 概念是烹饪。 |
| 1255 | Okay. | 摆 |
| 1256 | Baking, weigh and measure everything, right? | 烧烤,重量和测量一切,对不对? |
| 1257 | Here's where this matters. | 这里就是这里。 |
| 1258 | You're a concept kind of guy. | 你是一个概念型的家伙。 |
| 1259 | Why? | 为什么? |
| 1260 | You do not want to be thinking about all that little stuff because you have other stuff you'd rather be thinking about, right? | 你不想去想那些小事 因为你还有别的事要考虑 对吧? |
| 1261 | It's great because it's freeing. | 因解脱而得大乘. |
| 1262 | The downside is if you don't know exactly what's in your food and you don't have a really good eye on calibration, | 缺点是,如果你不知道食物里到底有什么 并且你对校准没有很好的眼光 |
| 1263 | someone like you might have a hard time losing fat because you're already at the end. | 像你这样的人可能很难失去脂肪 因为你已经到了最后 |
| 1264 | We need to be weighing that olive oil. | 我们需要重磅的橄榄油。 |
| 1265 | We need to be measuring that rice cup. | 我们需要测量那个米杯。 |
| 1266 | We can't just be like, oh, a little bit of rice over there, right? | 我们不能只是像,哦, 一点点米在那里,对不对? |
| 1267 | If you're trying to lose 100 pounds, we can probably eyeball a lot of things and get really, really far. | 如果你想减掉100磅, 我们也许可以观察很多东西, 并真正,真的很远。 |
| 1268 | Yeah. | 对 |
| 1269 | My personality type is what I'm really getting at here. | 我的性格是真正在这里得到的。 |
| 1270 | If I gave that concept to some people listening, | 如果我把这个概念 给一些人听, |
| 1271 | some people would be going, how many meals am I eating? | 有人会去, 我吃多少餐? |
| 1272 | They want the detail, right? | 他们想要细节 对吧? |
| 1273 | What's the concept? | 什么概念? |
| 1274 | The concept could be something like, I want you eating fresh vegetables in every meal and I want you to have a dedicated protein source every time you eat. | 这个概念可能是类似的东西, 我要你吃新鲜的蔬菜 每餐,我希望你有一个专用的蛋白质源 每次吃。 |
| 1275 | Okay. | 摆 |
| 1276 | That might be the only rule I give you. | 这可能是我给你的唯一规则。 |
| 1277 | Could it be an eating window? | 会不会是吃饭的窗户? |
| 1278 | Could be. | 也许吧 |
| 1279 | Sure. | 当然 |
| 1280 | I could say eat whatever you want, but you're only going to eat between these hours. | 我可以说你想吃什么, 但你只会在这段时间之间吃。 |
| 1281 | Okay. | 摆 |
| 1282 | I could do whatever kind of one to three rules I want. | 我可以做我想要的一到三条规则 |
| 1283 | I could say none of those things and I'll just say, all right, just cut out all your junk food. | 我可以不说这些东西 我会说,好吧,就切掉你所有的垃圾食品。 |
| 1284 | Okay. | 摆 |
| 1285 | I'm not going to tell you what to eat. | 我不会告诉你吃什么。 |
| 1286 | I'm just going to give you a list of things not to eat. | 我只是给你一份不吃的东西清单 |
| 1287 | I prefer to do the opposite, | 我更喜欢做相反的, |
| 1288 | defer to give you things rather than take things away because you're going to take those things away, right? | 推迟给你的东西 而不是拿走的东西 因为你要拿走的东西,对不对? |
| 1289 | So I could play with your meal timing. | 这样我就可以玩你的吃饭时间。 |
| 1290 | I could play with your meal frequency. | 我可以用你的饮食频率演奏 |
| 1291 | I could play with your meal composition. | 我可以玩你的饭菜 |
| 1292 | So what types of food you're eating, the combinations of them. | 所以,你吃的是什么种类的食物, 它们的组合。 |
| 1293 | I could do anything there and why all those work because those are simply different strategies to likely reduce food intake. | 我在那里可以做任何事情, 为什么所有这些工作, 因为这些只是不同的策略 可能减少食物摄入量。 |
| 1294 | That's all we're really doing. | 这就是我们所做的一切。 |
| 1295 | But some people hate that because it's not enough detail. | 但有些人因为不够详细而痛恨. |
| 1296 | There's no specificity. | 无特异性. |
| 1297 | There's no precision. | 无精进. |
| 1298 | They get anxiety from guessing. | 他们从猜测中得到焦虑。 |
| 1299 | I've had plenty of athletes before just be like, okay, but like six ounces of chicken or seven. | 我以前有很多运动员 只是喜欢,好吧, 但像六盎司鸡或七。 |
| 1300 | I'm like, six point three. | 我像,六点三。 |
| 1301 | Like, okay. | 喜欢,好吧。 |
| 1302 | Like, who cares? | 像,谁在乎? |
| 1303 | Like it doesn't matter, but they just like, they want, they don't want to make any decisions. | 就像这不重要,但他们只是喜欢,他们想要,他们不想做任何决定. |
| 1304 | You have to make decisions about what you're going to eat because you've got only had concepts. | 你必须决定你要吃什么 因为你只有概念 |
| 1305 | The nice part about the way you measure is you have no choices. | 关于你衡量方法的好部分是 你没有选择。 |
| 1306 | I think the average people listening would rather have the concepts. | 我认为一般人听 宁愿有这些概念。 |
| 1307 | Like it's much easier for me. | 就像对我来说更容易一样 |
| 1308 | They're busy lives. | 他们忙碌的生活。 |
| 1309 | They don't want to be weighing six point three grams. | 他们不想重六点三克。 |
| 1310 | You'd be stunned. | 你会惊呆的 |
| 1311 | Most people want that. | 大多数人都希望这样 |
| 1312 | Most people want the- | 大多数人想要... |
| 1313 | They want the detail because they don't have to think. | 他们想要细节 因为他们不需要思考。 |
| 1314 | They don't have to guess. | 他们不用猜 |
| 1315 | They don't have to worry. | 他们不必担心。 |
| 1316 | They don't have to go, God, I like maybe I ate too much today. | 他们不必去,上帝,我也许今天吃太多。 |
| 1317 | Maybe I didn't or whatever. | 也许我没有什么。 |
| 1318 | But that's like hard to measure. | 但这就像很难衡量。 |
| 1319 | Super hard. | 超级难。 |
| 1320 | So here's the recommendation. | 因此,建议如下。 |
| 1321 | Do the baking approach first for two weeks. | 先去烘焙两周 |
| 1322 | And by that you mean measure everything, understand what's in it. | 你是指衡量一切 了解其中的内涵 |
| 1323 | Then you can back off and start to go, okay, I have a better sense of what a tablespoon of peanut butter looks like. | 然后你可以退后,开始去, 好吧,我有一个更好的感知 花生酱的茶布是什么样子。 |
| 1324 | I have a better sense of what a cup of rice is. | 我对什么是一碗饭有更好的感觉. |
| 1325 | I'm getting a better sense of what three ounces of this is, whatever. | 我对这三盎司是什么有更清楚的认识,随便 |
| 1326 | Now I can start toning things back. | 现在,我可以开始调头回来。 |
| 1327 | I think this is really great advice because I think the big shifts that I've seen in my own diet have, have been in that exact order where for one particular week I did, | 我觉得这是非常好的忠告 因为我认为,我看到的大转变 在我自己的饮食, 一直按照 确切的顺序 |
| 1328 | it might be calorie counting or it might have been some of these apps where you can scan the food by using the barcode and it tells you what's inside there. | 可能是卡路里在计数 或者可能是一些应用 你可以用条码扫描食物 它告诉你里面有什么 |
| 1329 | And through that it only took me a week or two to discover that the things I ate frequently weren't what I thought, both in quantity but also in like nutritional profile. | 我花了一两周才发现 我经常吃的东西不是我想的那样 无论是数量还是营养状况 |
| 1330 | I think it's super important for as many people as possible to spend at least a week doing that. | 我认为,对于尽可能多的人来说,至少花一个星期的时间来做这件事是极为重要的. |
| 1331 | And then I could make informed decisions about what I wanted to keep and what I actually didn't really like that much anyway. | 然后,我可以做出知情的决定 关于我想保留什么, 和什么我其实不 真正喜欢这么多反正。 |
| 1332 | You know, I used to run this experiment in class every year. | 我以前每年都在课堂上做这个实验 |
| 1333 | These are graduate students getting master's degrees in this particular field and we would have them do a seven day diet recall. | 这些是研究生 获得硕士学位 在这个特定的领域, 我们将让他们做一个七天的饮食召回。 |
| 1334 | Just measure away everything you eat for seven days. | 只要测量你吃的所有七天。 |
| 1335 | Consistent themes have popped up. | 一致的主题出现了。 |
| 1336 | Almost everyone ate way more fat than they think. | 几乎每个人都吃 比他们想象的更胖。 |
| 1337 | Is that a bad thing? | 这是坏事吗? |
| 1338 | If you're eating more calories than you need. | 如果你吃的卡路里超过你需要的。 |
| 1339 | Oh, so it's the calories is the problem versus fat. | 哦,所以这是卡路里是问题 相对于脂肪。 |
| 1340 | That's not bad for you. | 这对你来说不坏。 |
| 1341 | Ken, there's no evil foods. | 肯,无恶食. |
| 1342 | People ate way more carbohydrates than they realized. | 人们吃的碳水化合物比他们意识到的要多 |
| 1343 | Same answer. | 同样的答案。 |
| 1344 | People ate way less protein than I think. | 人们吃蛋白质比我想的少 |
| 1345 | What about sugar? | 糖怎么样? |
| 1346 | Everyone knows they're eating sugar. | 每个人都知道自己在吃糖 |
| 1347 | Where they're always stunned is they're like, whoa, I thought I was eating a small percentage, you know, 20% of my calories from fat. | 在他们总是惊呆的地方, 他们喜欢,哇,我以为我吃 一小部分,你知道,我的热量的20% 从脂肪。 |
| 1348 | They didn't realize they're at 40%. | 他们没有意识到自己在40%。 |
| 1349 | This is why the keto diet actually did help me because it forced me to check everything for a while. | 这就是为什么Keto的饮食确实帮助了我, 因为它迫使我检查了一段时间。 |
| 1350 | So this is great. | 所以这是伟大的。 |
| 1351 | It was really learning. | 这是真正的学习。 |
| 1352 | It was learning what was in all these things that I loved. | 它在学习我所爱的一切 |
| 1353 | And keto forced me. | 凯托强迫我 |
| 1354 | You know, the principle of a concept that I had when I was on keto was that I can have about 50 grams of carbs a day. | 你知道,当我在凯托的时候,我有一个概念的原理是,我可以每天有大约50克碳水化合物。 |
| 1355 | Roughly. | 大约吧 |
| 1356 | 并停留在ketogenic。 | |
| 1357 | 确切地说,是Ketosis. | |
| 1358 | So I would think about it like a budget. | 所以我会像预算一样考虑这个问题。 |
| 1359 | I'd be like, oh, I'd spend 23 grams of carbs on this particular thing. | 我想,哦,我会花23克碳水化合物 在这个特定的事物。 |
| 1360 | But to do that, I had to look at everything, research everything. | 但是为了做到这一点,我不得不观察一切,研究一切。 |
| 1361 | And now I have an intuitive idea. | 现在我有一个直觉的想法。 |
| 1362 | Exactly. | 没错 |
| 1363 | The point is simply your awareness and consciousness of what is actually in the elements that you want. | 重点是你对所想要的内容的认识和意识。 |
| 1364 | And then if you want to change and tweak, you can do that because you know. | 然后,如果你想改变和调整, 你可以做到这一点,因为你知道。 |
| 1365 | But if you don't have the knowledge, you can't even play the game. | 但是,如果没有知识,甚至不能玩游戏. |
| 1366 | What are the big misconceptions about exercise's role in weight loss? | 关于运动在减肥中的作用,有什么大错误? |
| 1367 | It is valuable. | 这是有价值的。 |
| 1368 | Forever we've been telling people, burn more calories than you ingest, right? | 我们一直告诉人们 燃烧的热量比你吞噬的多 对吧? |
| 1369 | And then it's still true. | 然则仍如是. |
| 1370 | And then we had a bunch of research pop out that was sort of like, hey, exercise is not playing the role we think it is in fat loss. | 然后我们做了一堆研究, 有点像,嘿,锻炼不是我们所认为的肥胖损失中的角色。 |
| 1371 | And those data still hold true in the sense that you don't burn as many calories in your workouts as you think. | 这些数据仍然是真实的, 也就是说,你并没有像你想的那样在运动中燃烧那么多的热量。 |
| 1372 | Most of the time, if you hop on a piece of exercise equipment and it tells you you burned X amount of calories, you burned most likely significantly less than that. | 大部分时间,如果你跳到一块运动设备上, 它告诉你烧了X的热量, 你烧得最有可能比那少。 |
| 1373 | It's also true that there is there is places where you can get to with adaptive thermogenesis. | 这也是真的,有一些地方 你可以进入适应性热源。 |
| 1374 | Meaning if you burn, say, 500 calories with exercise, if you are lean enough or non-lean enough or fit enough or not fit enough, | 意思是,如果你燃烧,比如说,500卡路里与锻炼, 如果你的精度足够, 或非精度足够, 或适合不够, |
| 1375 | your body will change how many calories it burns throughout the day in response to that 500 calories from exercise. | 你的身体会改变它每天燃烧多少卡路里 以响应运动产生的500卡路里 |
| 1376 | Meaning you could be in a situation theoretically where you burn 500 calories in your workout, | 意思是,你可能处于一个理论上 你燃烧500卡路里 在你的锻炼, |
| 1377 | but then your body down regulated your energy expenditure by three or four or even up to 500 calories to make up for it. | 但你的身体下降 调节你的能量支出 三或四 甚至500卡路里弥补它。 |
| 1378 | So it was neutral. | 因此它是中立的。 |
| 1379 | When you're lean, like that can happen quite often. | 当你瘦了, 像这样可以经常发生。 |
| 1380 | Right. | 对 |
| 1381 | And so then what do you do? | 然后,你做什么的? 怎么样? |
| 1382 | You pull more calories. | 你拉更多的热量。 |
| 1383 | You train harder. | 你训练得更厉害 |
| 1384 | You get a more of a response. | 你得到一个更多的反应。 |
| 1385 | This is a like, OK, calorie counting doesn't matter. | 这是类似,OK, 卡路里计数不重要。 |
| 1386 | Like it absolutely matters. | 像它绝对重要。 |
| 1387 | It may not be the strategy you want, but it matters there. | 它也许不是你想要的策略, 但重要的是在那里。 |
| 1388 | So then there was a big push of like exercise is playing no role in fat loss, which was fundamentally also not true, | 因此,有一个巨大的推力 像锻炼是没有作用 在脂肪损失, 这本质上也是不真实的, |
| 1389 | because now we have meta analyses in the recent years as well as more studies showing probably the fairest way to say it is exercise is a fantastic way to burn some calories. | 因为我们近年来的元分析 和更多的研究 显示它可能是最公平的 说它是锻炼 是燃烧一些热量的奇妙方法。 |
| 1390 | It is not the only thing that you can do, though, to lose weight. | 减肥不是唯一能做的 |
| 1391 | You can handle weight loss entirely through nutrition if you want. | 如果你愿意,你可以完全通过营养处理体重减少的问题。 |
| 1392 | That said, people who exercise during their weight loss journey consistently are better at keeping that fat off over the weeks to years at the end of the diet. | 也就是说,那些在减肥过程中运动的人 总是在饮食结束后的几周到几年里 更好地保持脂肪。 |
| 1393 | You have a five, four, three, two, one method. | 你有一个五,四,三,二,一个方法。 |
| 1394 | Oh, sure. | 当然 |
| 1395 | Five, four, three, two, one was just a little thing. | 五,四,三,二,一个只是一个小东西. |
| 1396 | I came up with. | 我提出来。 |
| 1397 | This is all right. | 这没关系。 |
| 1398 | Can we help people with fat loss rules five days a week? | 我们可以帮助人们 脂肪损失规则每周五天? |
| 1399 | Be active. | 行动起来 |
| 1400 | Now, this can be exercise. | 现在,这是锻炼。 |
| 1401 | It can be walking. | 它可以走动。 |
| 1402 | It can be your vocation. | 这可以是你的职业。 |
| 1403 | I don't really care. | 我一点都不在乎 |
| 1404 | But what was has to happen with fat loss is you have to be able to produce caloric expenditure and you got to do a lot of it. | 但是,如果脂肪流失, 你必须能够产生热量支出, 你必须做很多。 |
| 1405 | This is my way of saying be active. | 这就是我所说的积极性 |
| 1406 | And also I'm saying it's cool to take a rest day, too. | 我也说休息也很酷 |
| 1407 | Like it's totally fine to just veg. | 就像它完全罚款 只是蔬菜。 |
| 1408 | You can do that, but be as active as you possibly can. | 你可以这么做,但尽量积极 |
| 1409 | Then from there, I want four days a week of structured exercise. | 然后,从那里,我要每周4天有条理的锻炼。 |
| 1410 | One of these days can be a super hard day. | 有一天会是超级艰难的一天 |
| 1411 | It can be light. | 其能轻乎. |
| 1412 | One of those days could be a yoga day like not all four days have to be head to the gym, volume 11, like train as hard as you can. | 其中一天可能是瑜伽的日子 而不是所有四天 都得去健身房,第11卷,像火车一样,尽量用力 |
| 1413 | But four days a week where I want you doing structured exercise, at least three days a week, only a training hard enough to sweat. | 但每周四天,我要你做有条理的锻炼, 每周至少三天, 只有训练努力足以出汗。 |
| 1414 | If you're doing all that, you're active five days a week. | 如果你做了这些, 你每周活动五天。 |
| 1415 | You're doing structured exercise four days a week. | 你每周四天做有组织运动 |
| 1416 | Three of those sessions, you're doing it hard enough where you're getting a really good solid sweat. | 其中三次,你做得够辛苦 在那里你得到了一个非常好的 扎实的汗。 |
| 1417 | You're probably doing enough to burn enough calories to give yourself a chance from the exercise perspective to losing weight. | 你可能已经足够燃烧足够的卡路里 给自己一个机会 从锻炼的角度到减肥。 |
| 1418 | If you've done those first three, we could even just call it the five, four, three. | 如果你做了前三个, 我们甚至可以把它叫做五,四,三。 |
| 1419 | Like you're in a pretty good spot. | 像你在一个相当好的地方。 |
| 1420 | People may work granular. | 人们可以工作颗粒。 |
| 1421 | I would love a couple of days a week of strength training. | 我愿意每周训练几天力量 |
| 1422 | And I would love at least one day where your heart rate's getting really, really, really high. | 我希望至少有一天 你的心率会非常,非常,非常高。 |
| 1423 | So a lot of people, including myself, often think, you know, I'm going to the gym three, four days a week, but nothing's changing. | 所以很多人,包括我自己, 经常想,你知道的,我要去健身房 每周三,四天,但没有什么变化。 |
| 1424 | I feel like I've stagnated. | 觉已滞. |
| 1425 | What is going on there typically? | 通常发生什么了? |
| 1426 | Typical solutions for this are lack of focus. | 这方面典型的解决办法是缺乏重点。 |
| 1427 | I don't mean in your training. | 我不是说你的训练 |
| 1428 | I mean in your programming. | 我是说你的编程 |
| 1429 | So if you are looking at your program saying I'm going to the gym three, four days a week, my first question would be, OK, what type of training program are you on? | 所以,如果你在看你的节目 说我每周三,四天去健身房, 我的第一个问题就是,好吧,你参加哪种类型的培训? |
| 1430 | I'm kind of just winging it. | 我有点只是翼它。 |
| 1431 | That's why. | 故说. |
| 1432 | OK. | 摆 |
| 1433 | If I said the same thing to you and gave you any business analogy here, you would look at me in the face and smile. | 如果我对你说同样的话 并给你任何商业类比, 你会看着我的脸,微笑。 |
| 1434 | You have a plan. | 你有一个计划。 |
| 1435 | Why would you expect without a plan to get to any particular direction? | 为什么你没有计划去任何特定方向? |
| 1436 | That's a good point. | 说得有道理. |
| 1437 | Eighty percent of the time, that's the answer. | 百分之八十的时间,这就是答案。 |
| 1438 | Now, here's the thing. | 事情是这样的 |
| 1439 | And we have literature on this. | 我们有这方面的文献。 |
| 1440 | There's good evidence. | 有好证. |
| 1441 | The plan itself isn't the biggest factor. | 计划本身并不是最大的因素. |
| 1442 | It's actually just having a plan. | 这其实只是一个计划。 |
| 1443 | Interesting. | 有意思,这很有趣 |
| 1444 | Because you have the ability to progressively overload. | 因为你有逐渐超载的能力 |
| 1445 | What does that mean? | 这是什么意思? |
| 1446 | Meaning you were able to increase your number of repetitions than you did last week. | 也就是说你比上星期增加了重复次数 |
| 1447 | You can do a few more sets than you did. | 你可以做一些 比你做的多。 |
| 1448 | You can increase the load. | 可以加载. |
| 1449 | You can increase the range of motion. | 可以增加运动范围. |
| 1450 | There's all kinds of ways that we can overload the system progressively. | 有很多种方法可以让系统逐步超载. |
| 1451 | You can't do all of them. | 诸法不能尽. |
| 1452 | This is, you know, I think this is really the heart of it, which is most of us go to the gym and we do the same thing. | 这是,你知道,我认为这是 真正的心脏, 这是我们大多数人去健身房,我们做同样的事情。 |
| 1453 | Totally. | 当然 |
| 1454 | We do the same thing we did last week. | 我们上星期也一样 |
| 1455 | We put the Stairmaster machine on level eight and we do 10 minutes. | 我们把楼梯机放在8层 然后做十分钟 |
| 1456 | And we did that for the last seven months. | 在过去的7个月里,我们做到了这一点。 |
| 1457 | Whereas we should really just put it up one. | 而我们真的应该放上它。 |
| 1458 | But in order to do that, we kind of need a plan, as you say. | 但是为了做到这一点,我们需要一个计划,就像你说的。 |
| 1459 | Because you can't just go up one every time. | 因为你不能每次都爬上去 |
| 1460 | Yeah. | 对 |
| 1461 | Like how many how many weeks in a row can you add five pounds? | 比如说连续多少周可以加5磅? |
| 1462 | Three? | 三个? |
| 1463 | Four? | 四个? |
| 1464 | Like it's not going to be very long. | 好像不会很久 |
| 1465 | This is the entire reason exercise is a scientific field. | 这就是整个理性运动是一个科学领域. |
| 1466 | Right? | 对吧? |
| 1467 | We have that. | 我们有 |
| 1468 | So my strong recommendation would be if you're an absolute beginner and you're not going to the gym at all, you're not doing anything, you can probably use AI tools and give you some basic starting program. | 所以,我的强烈建议是 如果你是一个绝对的初学者 而且你根本不去健身房, 你什么也没做, 你可能可以使用AI工具 给你一些基本的启动程序。 |
| 1469 | In fact, people send these things all the time to me and be like, hey, I prompted my thing with like all of your content and I have a complete personalized training program from Andy Galpin. | 事实上,人们总是把这些东西寄给我, 喜欢,嘿,我激发我的东西 就像你的所有内容, 我有一个完整的个性化的训练程序 从安迪·高平。 |
| 1470 | I'm like, great. | 我很喜欢,伟大的。 |
| 1471 | And I look at them, I'm like, pretty good. | 我看着他们,我很喜欢,相当不错。 |
| 1472 | Like, all right, that's pretty reasonable. | 好吧,这很合理 |
| 1473 | And they're good enough to get you started. | 他们足够让你开始行动 |
| 1474 | They're going to get you the basics. | 穦腊т程璶 |
| 1475 | They're going to get you going. | 他们会让你走的 |
| 1476 | And then you have something to follow for six, eight, 10 weeks or whatever. | 然后你有东西要跟随 六、八、十周什么的。 |
| 1477 | Let me ask AI for Andy Galpin's. | 让我问AI为安迪·高平。 |
| 1478 | Put in your constraints. | 把你的束缚。 |
| 1479 | Tell it how many days a week. | 告诉它每周多少天。 |
| 1480 | Okay. | 摆 |
| 1481 | Let's do it like so everyone can hear. | 作如是声闻众生. |
| 1482 | Hi. | 顿 |
| 1483 | I want to go to the gym four days a week and I want Andy Galpin's formula for me to gain muscle. | 我想每周四天去健身房 我希望安迪・高平的配方能让我增加肌肉 |
| 1484 | But what are the principles that I need to apply based on Andy Galpin's work over the next four months in order to gain this muscle? | 但是,为了获得这种肌肉,我需要根据安迪·加尔平在未来四个月的工作应用什么原则? |
| 1485 | To gain muscle and strength over the next four months, you'll want to focus on a few key principles from Dr. Galpin's work. | 为了在未来四个月中获得肌肉和力量,你会想专注于加尔平博士工作的一些关键原理. |
| 1486 | First, prioritize progressive overload by gradually increasing the weight, reps or sets over time. | 第一,通过逐步增加重量、代表或设定,优先逐步超载。 |
| 1487 | Second, use a variety of repetition ranges, incorporating both heavy low rep work for strength and moderate to high rep work for muscle growth. | 第二,使用各种重复范围,既包括重低代表强度工作,也包括中高代表肌肉生长工作. |
| 1488 | Finally, ensure you're taking adequate rest between sets, usually two to five minutes for heavy compound movements to allow for full recovery and maintain high quality effort. | 最后,确保你们在两组之间有足够的休息时间, 通常2到5分钟用于重型复合运动, 以便完全恢复和保持高质量的努力。 |
| 1489 | Pretty good. | 不错 |
| 1490 | That's not there's a little bit of hallucination in there, which is AI, but that's pretty close. | 这里面没有一点幻觉,这就是AI,但是这相当接近. |
| 1491 | A lot of people aren't doing this now, aren't they? | 很多人现在不这样做,不是吗? |
| 1492 | They're using AI as like they're... | 他们把AI当作... |
| 1493 | We saw a huge pendulum in the last five years. | 我们在过去五年里看到了一个巨大的倒数。 |
| 1494 | 2020 almost ended health and fitness. | 2020年基本结束健康健身. |
| 1495 | Gyms went out of business, everyone went home, everyone bought their exercise equipment. | 健身房停业,人人回家,人人购买锻炼设备. |
| 1496 | And as soon as AI came online, online coaching tanked and online companies got crippled. | 而AI一上线,在线教练被坦克和在线公司瘫痪. |
| 1497 | Because everyone is like, why am I going to pay you 100 bucks a month, 200 bucks a month, 300 bucks a month for that? | 因为每个人都喜欢, 为什么我要付你100美元 一个月,200美元 一个月,300美元 |
| 1498 | And they were right. | 他们是对的。 |
| 1499 | It's going the exact opposite now. | 现在正相反 |
| 1500 | It's already swung back. | 已经回旋了 |
| 1501 | In-person training is way more in demand. | 面对面的培训更需要。 |
| 1502 | I'm not surprised because... | 我不惊讶,因为... |
| 1503 | Everyone's tired of that. | 众皆厌此. |
| 1504 | It's also personal trainers don't just tell you what to do. | 也是个人训练师不只告诉你该怎么做. |
| 1505 | No. | 没有 |
| 1506 | They make sure you do it. | 他们确保你这样做。 |
| 1507 | You know, so... | 你知道吗,所以... |
| 1508 | How do I do it? | 我该怎么做? |
| 1509 | It's the emotion, it's the connection. | 是感情,是联系 |
| 1510 | It's the like holding me accountable. | 这就像追究我的责任。 |
| 1511 | So what you're seeing is people going, it was never about the information. | 所以,你看到的是 人们去, 它从来没有关于信息。 |
| 1512 | Yeah. | 对 |
| 1513 | We always had the information. | 我们总是有信息。 |
| 1514 | We always had it. | 我们总是有它。 |
| 1515 | Nothing in that. | 没什么 |
| 1516 | I made up. | 我编的 |
| 1517 | Yeah. | 对 |
| 1518 | That stuff's been around for... | 那些东西一直围绕着... |
| 1519 | Like, it's funny. | 喜欢,这很有趣。 |
| 1520 | Every time I talk about like exercise prescription, somebody will hit the comments and be like, | 每次我说到锻炼处方 都会有人说 |
| 1521 | why don't you give credit to blah, blah, blah? | 你为什么不给 功劳之类的? |
| 1522 | They're the one that invented that. | 是他们发明的 |
| 1523 | And I'm like, none of us invented this stuff. | 我很喜欢,我们没有人发明这种东西。 |
| 1524 | Dumbbells, barbells, like rep ranges. | 哑铃,巴铃,像代表范围。 |
| 1525 | It's not the information. | 这不是信息。 |
| 1526 | It's never been. | 从未有过. |
| 1527 | So what is it then? | 那又怎么样? |
| 1528 | Like, why do people keep listening to these conversations when they kind of... | 为什么人们总是听这些谈话... |
| 1529 | A lot of them kind of know the stuff. | 很多人都懂这些 |
| 1530 | I don't know what's happening on your platform. | 我不知道你的平台上发生了什么 |
| 1531 | But a lot of people are not listening to podcasts anymore. | 但很多人都不再听播客了 |
| 1532 | Because you're going to see this probably in the comments section. | 因为你可能会在评论部分看到这一点。 |
| 1533 | Hey Grok, tell me the 10 actionable things from this three hour conversation. | 嘿,格罗克,告诉我这三小时的谈话中 十件可操作的事情 |
| 1534 | Because they just try and extract the data, right? | 因为他们只是试图提取数据,对不对? |
| 1535 | And then they don't do anything. | 然后他们什么都不做。 |
| 1536 | You know who's going to take action from this? | 你知道谁来采取行动吗? |
| 1537 | The people who listened. | 听者众. |
| 1538 | True. | 没错 |
| 1539 | Because it's not... | 因为它不是... |
| 1540 | It's not the information. | 这不是信息。 |
| 1541 | In part, it is the story. | 这部分是故事。 |
| 1542 | And I say the story in particular because one of the most compelling things that we | 我特别讲这个故事 因为我们最有说服力的事情之一 |
| 1543 | see on these podcasts is when you tell me real case studies of real people. | 在播客身上看到的是你告诉我真实人物的案例研究 |
| 1544 | You talk about what Jenny did. | 你说珍妮做了什么 |
| 1545 | And you were training Jenny. | 你在训练珍妮 |
| 1546 | And she had this thing. | 她有这个东西。 |
| 1547 | And she was perimenopausal. | 而且她很过敏 |
| 1548 | And she did this thing with this thing. | 她用这东西做了这个 |
| 1549 | And duh. | 还有 |
| 1550 | And people go, ah, OK. | 人们去,啊,OK。 |
| 1551 | Those stay with me. | 那些留在我身边。 |
| 1552 | You know what I'm willing to pay for? | 你知道我愿意付多少钱吗? |
| 1553 | You know what the world is willing to pay for? | 你知道世界愿意付出什么代价吗? |
| 1554 | Have you done it before? | 你以前做过吗? |
| 1555 | Oh yeah, yeah, true. | 哦,是的,没错。 |
| 1556 | Human experience, like lived experience. | 人类的经验,就像活的经验。 |
| 1557 | So when you see a story, you're able to go, | 所以当你看到一个故事, 你可以去, |
| 1558 | okay, I believe that person's done it. | 好吧,我相信那个人做到了。 |
| 1559 | And now I trust that opinion. | 现在我相信这个观点。 |
| 1560 | Cause I could just go grab the program, right? | 因为我可以去 抓住程序,对不对? |
| 1561 | The other thing is, it's saving me time. | 另一件事是 它救了我的时间。 |
| 1562 | Like you could sit there and go, okay, | 碞钩Гêㄠǐ妓 |
| 1563 | here's all the prompts or whatever, | 这是所有的提示什么的, |
| 1564 | throw it in there and get your own training program. | 把它扔进去,然后得到自己的训练计划。 |
| 1565 | Or you could be like, yo, | 或者你可以像,哟, |
| 1566 | I'm just going to go pay Andy. | 我只是去给安迪钱。 |
| 1567 | I know he's done it before. | 我知道他以前做过 |
| 1568 | I trust him. | и獺 |
| 1569 | And now I'm going to go spend my time | 现在我要去花我的时间 |
| 1570 | on this other thing that I care about learning about | 我关心的是学习 |
| 1571 | spending my time on. | 花我的时间。 |
| 1572 | Are there any commonalities in the catalyst moment | 催化剂时刻是否有共同点 |
| 1573 | that causes behavior change | 导致行为改变 |
| 1574 | in people who are otherwise stubborn? | 在那些顽固的人中? |
| 1575 | So I think everyone that I sit with, | 所以我认为我和所有坐在一起的人 |
| 1576 | and just even myself, | 连我自己, |
| 1577 | there was a moment in my life where I heard something | 我生命的那一刻,我听到了一些东西 |
| 1578 | or something happened where I go, fuck, yeah. | 或发生什么 我去哪里,他妈的,是的。 |
| 1579 | And that was the day, | 那一天, |
| 1580 | it was like a before and after moment, I call them. | 这就像一个前后的时刻,我叫他们。 |
| 1581 | That was the day that I decided to take this shit seriously. | 那天我决定认真对待这件事 |
| 1582 | And do you see any commonalities | 你看到任何共同点吗? |
| 1583 | on what that is for different people? | 那对不同的人有什么好处? |
| 1584 | It's such a fabulous question | 这真是一个奇妙的问题 |
| 1585 | and I don't have a good answer for you. | 我没有很好的答案 |
| 1586 | Because it's always so different. | 因为它总是如此不同。 |
| 1587 | It's so hard. | 难曰. |
| 1588 | I would love to say it was the rock bottom moment. | 我很想说,这是 摇滚底层的时刻。 |
| 1589 | I mean, it can be true. | 我的意思是,这是真的。 |
| 1590 | It's not always true. | 常不真实. |
| 1591 | Can I suggest another? | 我能再提个建议吗? |
| 1592 | Please. | 请 |
| 1593 | Maybe like big life changes like kids. | 也许像大生活 改变像孩子。 |
| 1594 | Death, friend, family, life becomes real. | 死亡 朋友 家庭 生活变得真实 |
| 1595 | I've heard that a few times on this show actually. | 这节目我听过几次了 |
| 1596 | You'll see that. | 你会明白的 |
| 1597 | My dad had a heart attack and double that. | 我爸心脏病发作,翻了一倍 |
| 1598 | The threat of death doesn't motivate anybody. | 死亡威胁不会激励任何人 |
| 1599 | Right. | 对 |
| 1600 | If it would have, we wouldn't have a 40% obesity rate. | 如果有的话,我们不会有40%的肥胖率。 |
| 1601 | Yeah. | 对 |
| 1602 | Who doesn't know obesity tanks? | 谁不知道肥胖症? |
| 1603 | Everybody knows. | 每个人都知道 |
| 1604 | It's not a information issue. | 这不是一个信息问题。 |
| 1605 | You know the risks associated with alcohol, | 你知道酒精的风险, |
| 1606 | smoking, social media. | 吸烟,社交媒体. |
| 1607 | That does not change behavior. | 这不会改变行为 |
| 1608 | You get closer though when it's at home, right? | 你离家越近,对吧? |
| 1609 | Somebody died in the car accident. | 有人死于车祸 |
| 1610 | Fuck, I'm gonna stop looking at my phone when I drive. | 妈的,我开车的时候不看手机了 |
| 1611 | Cause my neighbor just died. | 因为我的邻居刚刚死了。 |
| 1612 | My ex, like that's the thing that makes you go | 我前妻,你就是这么来的 |
| 1613 | too close to home. | 离家太远了 |
| 1614 | That's so true. | 没错 |
| 1615 | I was saying to my fiance when I was driving | 我在开车时对我未婚夫说 |
| 1616 | the other day in the car, | 那天在车里 |
| 1617 | cause I'm notorious for asking everybody | 因为我臭名昭著地问大家 |
| 1618 | to put their seat belts on. | 把安全带系上 |
| 1619 | If we get in a car, I'm the guy in a black cab. | 如果我们上车,我是坐黑色出租车的人 |
| 1620 | I'm like, everyone, can you put your seat belts on please? | 大家请系上安全带好吗? |
| 1621 | My team knows this as well. | 我的团队也知道这一点。 |
| 1622 | Like if we going anywhere, I look around at every single | 碞钩и璶 и碞帝– |
| 1623 | person to make sure they have their seat belts on. | 保证他们的安全带。 |
| 1624 | When did this begin? | 什么时候开始的? |
| 1625 | When I was 10 years old and they came to my school. | 当我10岁的时候,他们来到我的学校。 |
| 1626 | I remember being sat in the front row. | 我记得坐在前排 |
| 1627 | I almost remember my seat number. | 我几乎记得我的座号。 |
| 1628 | It was that vivid for me. | 对我来说是那么生动 |
| 1629 | Two things I remember from 10 years old. | 我从10岁起记得两件事 |
| 1630 | They brought a mother who had lost her child | 他们带来了一个失去孩子的母亲 |
| 1631 | in a car accident. | 车祸 |
| 1632 | And then they brought out a police person. | 然后他们带了一个警察出来 |
| 1633 | And he described going to the scene of the accident, | 他描述了去事故现场的情况 |
| 1634 | looking down at the person who had just been | 看着刚才那个 |
| 1635 | in a car accident's phone, | 在车祸的电话, |
| 1636 | realizing that they were deceased. | 发现他们已经死了 |
| 1637 | And then looking down and seeing their phone ringing. | 然后往下看 看到他们的电话响了 |
| 1638 | And it said, mom. | 它说,妈妈。 |
| 1639 | And I just, I've never forgotten it. | 我只是,我从来没有忘记它。 |
| 1640 | It was somewhat traumatic, | 有点痛苦 |
| 1641 | but it's meant that for the rest of my life, | 但这意味着我的余生, |
| 1642 | I've policed seat belts. | 我系了安全带 |
| 1643 | And that's what I mean by these catalyst moments | 这就是我所说的催化剂时刻 |
| 1644 | where an idea gets in your head | 你脑子里有想法 |
| 1645 | and it could just completely changes. | 它可以完全改变。 |
| 1646 | And so I'm wondering what those ideas are for people | 所以我想知道这些想法对人们有什么意义 |
| 1647 | as it relates to like weight loss and health. | 因为它涉及到像体重减少和健康。 |
| 1648 | And so we ticked off some of them. | 于是我们抽走了其中一些人。 |
| 1649 | Someone gets it in your family, maybe a diagnosis. | 有人在你的家里得到它, 也许是一个诊断。 |
| 1650 | In the performance perspective, | 从表现的角度来看 |
| 1651 | this is when we'd argue for data. | 这就是我们争吵数据的时候。 |
| 1652 | Because we've had this happen earlier in my career | 因为在我之前的职业生涯里 我们有过这样的经历 |
| 1653 | with a professional athlete who was not fast enough | 和一个不够快的专业运动员 |
| 1654 | and was convinced he was fast. | 并确信他是迅速的。 |
| 1655 | And then we put them on a force plate | 然后我们把它们放在部队的盘子上 |
| 1656 | and we started collecting objective data. | 我们开始收集客观数据 |
| 1657 | And at the same time, I had some of my students around | 同时,我有一些学生在附近 |
| 1658 | and I had them do it. | 我让他们做的。 |
| 1659 | Kind of like what you did with your grip strength with Jeff. | 有点像你和杰夫一样 |
| 1660 | And it was like, you see how they're as fast as you are? | 就像,你看见他们有多快吗? |
| 1661 | And he was like, oh, everything changed. | 他就像,哦,一切都改变了。 |
| 1662 | Like he was totally bought in, | 就像他被完全收买一样 |
| 1663 | made every training change that we asked. | 做了我们要求的一切训练改变。 |
| 1664 | He had to see it in front of his face. | 他不得不在脸上看到它。 |
| 1665 | Like he had to see his data. | 好像他得看他的数据 |
| 1666 | So my other answer to that to you would be, | 所以我的另一个答案是, |
| 1667 | now that we've democratized health in this sense, | 现在,我们已经民主化 健康在这个意义上, |
| 1668 | the ability to see your own data, | 能够看到自己的数据, |
| 1669 | I would be willing to bet. | 我愿意打赌。 |
| 1670 | Had I pulled up a blood panel | 我拔出血迹 |
| 1671 | that had the cholesterol levels that you saw, | 你所看到的胆固醇水平 |
| 1672 | and I said, oh, this is a client of mine. | 我说,哦, 这是我的客户。 |
| 1673 | You would be like, oh, okay, great. | 你会像,哦,好吧,伟大的。 |
| 1674 | But then when I pull up yours and say, this is, | 但当我拉起你的,说,这是, |
| 1675 | you're like, go, go. | 你就像,走,走,走。 |
| 1676 | I started shitting myself. | 我开始拉屎自己。 |
| 1677 | You don't judge guys over. | 你对男人没有判断力 |
| 1678 | Like we're done with that, right? | 就像我们结束了,对不对? |
| 1679 | Like there's no question. | 如是无问. |
| 1680 | I was looking for some research | 我在寻找一些研究 |
| 1681 | and there's some evidence here backed by some research | 这里有一些证据 得到了一些研究的支持 |
| 1682 | that goes to answer the question. | 回答问题 |
| 1683 | And I think we actually answered, | 我觉得我们实际上回答, |
| 1684 | we hit most of them, | 我们撞到了大部分人, |
| 1685 | which is an acute health shock or diagnosis, | 这是一种严重的健康休克或诊断, |
| 1686 | which is the primary catalyst. | 这是主要的催化剂。 |
| 1687 | Vicarious health events, which become wake-up calls, | 恶性健康事件, 成为警钟, |
| 1688 | which you talked about as well, | 你们也说过这些话, |
| 1689 | which is someone else, a peer, a friend, a sibling. | 是别人,同伴,朋友,兄弟 |
| 1690 | Number three, you touched on as well, | 三号,你也碰过 |
| 1691 | which is this quantitative biometric feedback, so data. | 也就是这种量化的生物鉴别反馈,所以数据。 |
| 1692 | Yep, yep, yep. | 对,对,对。 |
| 1693 | It says major life, this one we didn't touch on, | 上面写着我们没有接触过的人生 |
| 1694 | major life transitions, i.e. | 主要生命过渡,即: |
| 1695 | Yeah. | 对 |
| 1696 | Such as becoming a parent, | 比如成为父母 |
| 1697 | turning a landmark age, like 30, 40, or 50, | 改变一个标志性的时代,比如30、40或50岁 |
| 1698 | or reaching retirement. | 或达到退休。 |
| 1699 | You see that a lot? | 你看到很多吗? |
| 1700 | Yep. | 对 |
| 1701 | You know what, actually, that made me think, | 你知道吗,事实上,那让我觉得, |
| 1702 | here's one we've seen the most. | 我们见过的最多 |
| 1703 | Sold My Company. | 卖了我的公司。 |
| 1704 | Oh. | 瓳 |
| 1705 | That one changes everyone's life. | 这个改变了每个人的生活。 |
| 1706 | It's similar to post-school depression. | 与后学抑郁症类似. |
| 1707 | Oh, you've lost purpose. | 哦,你失去了目标。 |
| 1708 | Oh, I need to do something. | 哦,我需要做点什么。 |
| 1709 | Now I got money, now I have time. | 现在我有钱,现在我有时间了 |
| 1710 | Interesting. | 有意思,这很有趣 |
| 1711 | I'm investing in my health now. | 我现在在投资我的健康。 |
| 1712 | I sacrificed my health the last 20 years. | 我牺牲了我的健康 在过去20年。 |
| 1713 | ing,ing也. | |
| 1714 | Now I gotta turn around, and I'm like, okay. | 现在我得转身了,我就像,好吧。 |
| 1715 | But is it also just like, I need a new purpose, | 但它也是一样, 我需要一个新的目的, |
| 1716 | and my body then becomes the project? | 我的身体就变成项目了? |
| 1717 | That's exactly what it is. | 这正是它是什么。 |
| 1718 | Where in the past, I had the excuse | 过去哪里,我有借口 |
| 1719 | of sacrificing for the company, | 以牺牲公司, |
| 1720 | and I couldn't focus on myself. | 我无法专注于我自己。 |
| 1721 | It was selfish. | 这是自私的。 |
| 1722 | It wasn't fiduciarily responsible to do that. | 这样做并非必然的责任。 |
| 1723 | And now I have no more excuse. | 现在我没有借口了 |
| 1724 | Well, looking at this list then, listen, we can't, | 好吧,看看这个名单, 听着,我们不能, |
| 1725 | we're gonna pray no one in your family, | 我们要祈祷你家里没有人 |
| 1726 | no one you know gets sick. | 没有你认识的人生病。 |
| 1727 | So let's stay away from that one. | 让我们远离那个。 |
| 1728 | The two of them there that can be quite motivating, | 在那里的两个可以相当的激励, |
| 1729 | and again, we don't wanna motivate you | 再说一遍,我们不想激励你 |
| 1730 | if you're completely fine, | 如果你完全没事, |
| 1731 | but this actually answers the question, | 但这实际上回答了问题, |
| 1732 | is to go and get your health checked. | 去检查你的健康状况 |
| 1733 | Yeah. | 对 |
| 1734 | That's like a simple solution, | 这就像一个简单的解决方案, |
| 1735 | because maybe you're fine, and that's great. | 因为也许你很好, 这是伟大的。 |
| 1736 | Maybe you're doing everything right. | 也许你做的一切是正确的。 |
| 1737 | But also, just saying, oh, I wanna lose a bit of weight, | 还有,我只是说, 哦,我想减肥一点, |
| 1738 | or I wanna do this, isn't as solid enough | 或者我想这么做 还不够扎实 |
| 1739 | as going and finding out how you're doing. | 就像去了解你的情况一样 |
| 1740 | One thing also I think is important, | 我认为还有一件事很重要 |
| 1741 | because I will default to performance and optimization | 因为我将默认 性能和优化 |
| 1742 | and getting the best and excellence. | 并获得最好的和优秀的。 |
| 1743 | Like that's just the language and stuff I do. | 就像那只是语言和事物 我做。 |
| 1744 | But that's not the opposite of what you just said. | 但和你刚才说的不一样 |
| 1745 | To be really clear on that point, | 要说清楚一点 |
| 1746 | not everyone gravitates the idea | 不是每个人都喜欢这个想法 |
| 1747 | of being the best possible ever. | 成为有史以来最好的 |
| 1748 | Yeah. | 对 |
| 1749 | Totally fine, but that still doesn't mean | 完全没问题,但这并不表示 |
| 1750 | it's okay to just check out on your health. | 检查一下身体就没事了 |
| 1751 | You can have it both ways. | 你可以两边都有 |
| 1752 | You can be like, look, I'm not an optimizer, | 你可以像,你看, 我不是一个优化者, |
| 1753 | I'm not a maximizer, that doesn't live with my ethos, | 我不是一个最大化者, 这不活在我的气质, |
| 1754 | and cool. | 冷静 |
| 1755 | We can still, though, say you still wanna live that life | 但我们还是可以说 你还想过那种生活 |
| 1756 | for as long as possible, right? | 尽可能长,对不对? |
| 1757 | All right, let's just make sure | 好吧,让我们只是确定 |
| 1758 | we're paying enough attention to where nothing catches up, | 我们足够注意什么 没有赶上, |
| 1759 | and we're not waking up one day and being like, oh my gosh, | 我们哪天醒来,就像... |
| 1760 | now I've gotta go invest all these time and resource energy | 现在我要投入这么多时间和资源 |
| 1761 | and all those things and go backwards and that. | 和所有这些东西,然后往后走和那个。 |
| 1762 | So pay attention enough. | 注意点 |
| 1763 | How important is it to get clear on your why? | 搞清楚你为什么有多重要? |
| 1764 | You're not gonna love the answer, | 你不会喜欢答案的 |
| 1765 | because traditionally when people approach me, | 因为传统上,当人们接近我, |
| 1766 | they already have that figured out. | 他们已经知道了 |
| 1767 | They're getting to me, they figured out why they're here, | 他们找上我, 他们知道他们为什么在这里, |
| 1768 | or if they haven't figured it out, | 或者如果他们还没搞清楚 |
| 1769 | they at least have had the motivation | 他们至少有动机 |
| 1770 | to seek outside counsel like that. | 以寻求外部律师 这样。 |
| 1771 | So now they're getting to the what and how part. | 所以,现在他们得到了什么和如何的部分。 |
| 1772 | What about bad goals? | 坏球怎么办? |
| 1773 | I look back at my life and I had some bad goals | 我回顾我的生活,我有一些坏目标 |
| 1774 | that set me up for failure. | 那让我失败了 |
| 1775 | That's more realistic to what we'll do. | 这更符合现实 |
| 1776 | And this is a, you're aiming at the wrong target. | 这是一,你瞄准了错误的目标。 |
| 1777 | I was aiming at, my goal when I was 20, | 我20岁时的目标 |
| 1778 | I think it was 27, was to go to the gym every day, | 我想是27岁 每天去健身房 |
| 1779 | and I failed. | 我失败了 |
| 1780 | Oh yeah, yeah. | 哦,对,对。 |
| 1781 | I failed six months later, | 半年后我失败了 |
| 1782 | but then once I'd failed, it was catastrophic for me. | 但一旦我失败了 对我来说是灾难性的 |
| 1783 | And how are you not going to fail? | 你怎么不会失败呢? |
| 1784 | Yeah, yeah, but yeah. | 是啊,是啊,但没错。 |
| 1785 | Were you going to go every day the rest of your life? | 你下半辈子每天都要去吗? |
| 1786 | It was a terrible goal, because the day that I missed one day | 这是一个可怕的目标, 因为我错过了一天 |
| 1787 | because of some flight, | 因为一些飞行, |
| 1788 | it was like my entire motivation was over. | 这就像我的整个动机结束了。 |
| 1789 | Yeah, yeah, sure. | 是啊,是啊,当然。 |
| 1790 | And then I was like, how do I get back on the horse now? | 然后我就想,我该怎么上马? |
| 1791 | Here's an example, you wanna lose fat. | 举个例子,你想失去脂肪。 |
| 1792 | Your goal is fat loss, cool. | 你的目标是减肥,酷。 |
| 1793 | Why aren't you leaner right now? | 为什么你现在不瘦一点? |
| 1794 | And you automatically think I have to exercise more in diet. | 你当然认为我必须在饮食上锻炼更多。 |
| 1795 | And I'm like, great, that's the tactic. | 我很喜欢,伟大的,这就是战术。 |
| 1796 | I wanna know why you're not there right now. | 我想知道你为什么现在不在 |
| 1797 | Like what is the thing that's actually getting in the way? | 比如说什么是真正妨碍的东西? |
| 1798 | Cause like calorie fight, like, yeah, yeah. | 因为像卡路里打架一样,是啊,是啊。 |
| 1799 | Like you know that though, but it's not working. | 就像你知道,虽然,但它没有工作。 |
| 1800 | What is really in the way? | 真正妨碍什么? |
| 1801 | Do we actually have some hidden stressor? | 我们真的有隐藏的压力? |
| 1802 | A lot of times people will say things like, | 很多时候人们会说 |
| 1803 | I gotta lose fat so I can get healthy. | 我得减肥才能健康 |
| 1804 | And we will generally say you need to get healthy first. | 我们一般会说,你得先保持健康 |
| 1805 | And then the fat loss would be a whole lot easier. | 然后脂肪损失会更容易很多。 |
| 1806 | That's the bad goal. | 这是不好的目标。 |
| 1807 | And so we'll ask this question like, | 所以我们会问这个问题 就像, |
| 1808 | what would success look like? | 成功会是什么样子? |
| 1809 | What would failure look like? | 失败会是什么样子? |
| 1810 | And when we hear things like, | 当我们听到这样的事情, |
| 1811 | oh, success is I lose these 25 pounds. | 哦,成功是我失去了这25磅。 |
| 1812 | All right, great. | 好吧,伟大的。 |
| 1813 | Let me ask you this. | 我问你 |
| 1814 | If we lost 12 pounds and then your shoulder pain went away, | 如果我们减了12磅,然后你的肩痛就消失了, |
| 1815 | you have normal bowel movements now | 你现在有正常的肠道运动 |
| 1816 | for the first time in 10 years, | 10年来第一次 |
| 1817 | the energy is way up. | 能量已经上升了 |
| 1818 | Is that all a failure? | 这都是失败吗? |
| 1819 | No, that's success. | 不,这是成功。 |
| 1820 | So then we didn't just find success properly. | 因此,我们没有找到正确的成功。 |
| 1821 | So it is a huge focus of how we help people | 所以,这是一个巨大的焦点 我们如何帮助人们 |
| 1822 | actually make progress in those areas | 在这些领域实际取得进展 |
| 1823 | that they've struggled with. | 他们一直在挣扎 |
| 1824 | Andy Galpin博士 我们的传统很接近 | |
| 1825 | where the last guest leaves a question for the next | 最后一个客人给下一个留了问题 |
| 1826 | not knowing who they're leaving it for. | 不知道他们要为谁而去 |
| 1827 | And the question left for you is, | 剩下的问题是, |
| 1828 | if you were sure to fail, | 如果你真的失败了 |
| 1829 | what would still be worth doing? | 还值得做什么? |
| 1830 | A great question. | 问甚么. |
| 1831 | Yeah. | 对 |
| 1832 | Fantastic question. | 问得好 |
| 1833 | I am ultra competitive, | 我超强的竞争能力 |
| 1834 | but I really don't mind losing. | 但我不介意输 |
| 1835 | So my answer to that question was, | 所以我的回答是, |
| 1836 | it sounds like a cop out, but it's all of it. | 听起来像一个警察出来, 但这一切都是。 |
| 1837 | Cause I actually don't care about failing that much. | 因为我真的不在乎失败的多少。 |
| 1838 | It just doesn't bother me. | 只是不烦我。 |
| 1839 | Like, I just like the competing thing. | 喜欢,我只是喜欢竞争的东西。 |
| 1840 | I like the doing thing. | 我喜欢做这个 |
| 1841 | So my initial reaction to that was like, | 所以我最初的反应是, |
| 1842 | God, being around my kids, right? | 上帝,在我的孩子身边,对不对? |
| 1843 | There's, you fail anything you want there. | 有,你失败 任何你想要的在那里。 |
| 1844 | And I'm like, we're winning, right? | 而我喜欢,我们正在赢得,对不对? |
| 1845 | And then I went to business things and I'm like, | 之后我去了商业领域,我很喜欢, |
| 1846 | I don't even really care about losing though. | 我甚至不在乎输了 |
| 1847 | It's like, cause you get to do it. | 这就像,因为你得到它。 |
| 1848 | You got to be active and whatever. | 你一定要积极,什么的。 |
| 1849 | So kind of a cop out, but my answer would be all of them, man. | 那种警察出局, 但我的答案是所有的人,伙计。 |
| 1850 | Like the process is dope. | 就像这个过程是毒品。 |
| 1851 | The podium is the process. | 讲台就是进程。 |
| 1852 | Yeah, man. | 是啊,伙计。 |
| 1853 | For the process over the podium. | 在讲台上的进程。 |
| 1854 | Andy Galpin医生 非常感谢 | |
| 1855 | Thank you. | 谢谢 |
| 1856 | You're held in such high regard by everybody. | 大家都这么敬重你 |
| 1857 | I think there's two reasons. | 我认为有两个原因 |
| 1858 | I think it's so, you're so deeply obsessed | 我觉得是这样,你是如此深深的痴迷 |
| 1859 | with this subject matter for reasons that we talked | 基于我们讨论过的原因 |
| 1860 | a lot about last time, | 很多关于上次, |
| 1861 | but also I think the essence of your motivations | 我也认为你的动机 |
| 1862 | is so unbelievably pure. | 实在太纯洁了 |
| 1863 | Before we started recording, | 在我们开始录音前 |
| 1864 | you were saying to me how like, | 你在对我说... |
| 1865 | you're really not that concerned | 你真的不关心 |
| 1866 | with the business side of things, | 在生意方面的事情, |
| 1867 | because what you'd love to do is just be focusing | 因为你想做的是专注 |
| 1868 | on the research, the education and the coaching. | 研究、教育和辅导 |
| 1869 | And I think that says a lot about you. | 我认为这说明了很多关于你的。 |
| 1870 | And it comes through. | 则能通. |
| 1871 | People understand that you're just deeply obsessed | 人们明白你只是深深的迷恋 |
| 1872 | about this stuff in a way, | 从某种意义上讲, |
| 1873 | which allows us to benefit tremendously | 使我们受益匪浅 |
| 1874 | from all the work that you have done. | 从你做的所有工作。 |
| 1875 | And you're a wonderful synthesizer | 而你是一个很好的合成器 |
| 1876 | of very, very complex things. | 非常,非常复杂的事情。 |
| 1877 | So please carry on doing what you're doing. | 所以,请继续做你在做什么。 |
| 1878 | If people want to go and listen to your show, | 如果人们想去听你的节目 |
| 1879 | or if they want to go consume more of your stuff, | 或者如果他们想去 消耗更多的你的东西, |
| 1880 | if they want to continue this journey with you, | 如果他们想跟你一起继续旅行 |
| 1881 | where do they go? | 他们去哪儿? |
| 1882 | Where's the best place to send them? | 送他们去最好的地方在哪里? |
| 1883 | Well, first of all, thank you for those kind words. | 首先,谢谢你所说的客气话 |
| 1884 | And to be invited back, it's a huge opportunity | 为了被邀请回来,这是一个巨大的机会 |
| 1885 | and I will never be ungrateful for it. | 我永远也不会忘恩负义 |
| 1886 | 我的播客叫演戏 和Andy Galpin医生 | |
| 1887 | available everywhere. | 随处可见。 |
| 1888 | 之后的Antygalpin.com和社交媒体, | |
| 1889 | Instagram和所有的东西 可能是 | |
| 1890 | the easiest way to follow along. | 最容易遵循的路线。 |
| 1891 | I highly recommend you go and subscribe to Andy's channel. | 我强烈建议你去订阅安迪的频道 |
| 1892 | We're gonna link it down below now, | 我们要把它连接到下面, |
| 1893 | but you're incredibly rigorous | 但你非常严厉 |
| 1894 | with all the work that you do. | 与所有的工作,你做的。 |
| 1895 | Having spoken to Andrew, Andrew Huberman, | 跟安德鲁,安德鲁・休伯曼谈过 |
| 1896 | who's a good friend of both of ours, | 他是我们的好朋友 |
| 1897 | he's also told me just how utterly obsessed you are | 他还告诉我 你是多么的痴迷 |
| 1898 | with truth and also your mission of helping people | 以及你帮助人民的使命 |
| 1899 | become who they could be. | 成为他们能成为什么样的人 |
| 1900 | And that shines through in all of your work. | 你所有的工作都这样 |
| 1901 | So please go and subscribe to Andy's podcast as well, | 所以请也去订阅安迪的播客, |
| 1902 | Perform. | 表演 |
| 1903 | And I shall link all of his other resources below, | 我将把他的所有其他资源都连到下面, |
| 1904 | including some of them that we've mentioned today, | 包括我们今天提到的其中一些 |
| 1905 | including the tests and questionnaires that we talked about. | 包括我们讨论过的测试和调查问卷。 |
| 1906 | Andy 谢谢你 | |
| 1907 | YouTube have this new crazy algorithm | YouTube有一个新的疯狂算法 |
| 1908 | where they know exactly what video you would like | 他们知道你们想要什么视频 |
| 1909 | to watch next based on AI and all of your viewing behavior. | 接下来根据人工智能和所有观看行为观看 |
| 1910 | And the algorithm says that this video | 算法说这段视频 |
| 1911 | is the perfect video for you. | 这是你完美的视频。 |
| 1912 | It's different for everybody looking right now. | 现在每个人看起来都不一样 |
| 1913 | Check this video out. | 看看这个视频 |
| 1914 | I bet you, you might love it. | 我打赌你会喜欢的 |
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