早晨的皮质醇节律，怎么控制你一整天的能量和专注｜日常习惯揭秘
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | The person that can turn their mind off in the final hour of their day and get the better, | 在他们一天的最后一个小时 开始思考并变得更好的人 |
| 0:04 | deeper sleep and put all my money on that person. | 更深的睡眠,把我的钱都放在那个人身上。 |
| 0:07 | How to turn off. | 如何是关. |
| 0:08 | The next time you have trouble | 下次有麻烦的时候 |
| 0:09 | asleep or getting back to sleep, keeping your eyes closed, slowly move your eyes to one side, | 睡觉或恢复睡眠 闭着眼睛 慢慢地把眼睛移到一边 |
| 0:14 | then to the other side. | 然后到另一边 |
| 0:15 | Then you're going to move your eyes counterclockwise, then clockwise, | 然后你要逆时针移动你的眼睛 然后顺时针 |
| 0:18 | then kind of look towards the tip of your nose. | 然后看着你的鼻尖 |
| 0:19 | You're not crossing your eyes and then exhale. | 你没有越过你的眼睛 然后呼气。 |
| 0:22 | Now, when you do that, you disrupt the proprioceptive circuits. | 现在,当你这样做, 你破坏 自主电路。 |
展开字幕全文（1395 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | The person that can turn their mind off in the final hour of their day and get the better, | 在他们一天的最后一个小时 开始思考并变得更好的人 |
| 2 | deeper sleep and put all my money on that person. | 更深的睡眠,把我的钱都放在那个人身上。 |
| 3 | How to turn off. | 如何是关. |
| 4 | The next time you have trouble | 下次有麻烦的时候 |
| 5 | asleep or getting back to sleep, keeping your eyes closed, slowly move your eyes to one side, | 睡觉或恢复睡眠 闭着眼睛 慢慢地把眼睛移到一边 |
| 6 | then to the other side. | 然后到另一边 |
| 7 | Then you're going to move your eyes counterclockwise, then clockwise, | 然后你要逆时针移动你的眼睛 然后顺时针 |
| 8 | then kind of look towards the tip of your nose. | 然后看着你的鼻尖 |
| 9 | You're not crossing your eyes and then exhale. | 你没有越过你的眼睛 然后呼气。 |
| 10 | Now, when you do that, you disrupt the proprioceptive circuits. | 现在,当你这样做, 你破坏 自主电路。 |
| 11 | Proprioception is the | 轮回是 |
| 12 | of where your limbs are in space. | 在你的四肢在空间。 |
| 13 | To fall asleep, you need to forget your body position. | 要睡着了,你需要忘记你的身体位置。 |
| 14 | This is the | 这是 |
| 15 | first critical step in falling asleep that nobody talks about. | 第一个关键步骤 睡着了,没有人谈论。 |
| 16 | That really works. | 这真的有用。 |
| 17 | It really works. | 这真的有用。 |
| 18 | Andrew Huberman, professor and neuroscientist at Stanford and host of Huberman Lab, one of the | 安德鲁·休伯曼,斯坦福的教授和神经科学家 也是休伯曼实验室的主持人之一 |
| 19 | biggest and most influential science podcasts in the world. | 世界上最大和最具影响力的科学播客。 |
| 20 | This is a masterclass in training | 这是训练的大师班 |
| 21 | your brain to become sharper, stronger and harder to stop. | 让你的大脑变得更锋利 更强大 更难停止 |
| 22 | If I give you a 25 year old someone, | 如果我给你一个25岁的人 |
| 23 | how can they have this unbreakable, unshakable mindset like an elite performer mindset that | 他们怎么能有这种不可打破,不可动摇的心态 像精英表演者的心态 |
| 24 | they will never collapse under pressure? | 他们不会在压力下崩溃? |
| 25 | I've never really discussed this on the podcast. | 我从来没有真正讨论过这一点 在播客。 |
| 26 | If I only had five minutes to talk to somebody, I would say, look, this is the best thing you | 如果我只有5分钟时间跟别人说话 我会说,这是你最好的事 |
| 27 | can do for your health and wellbeing and performance. | 健康、健康、表现 |
| 28 | High morning cortisol, low | 高早皮质醇,低 |
| 29 | nighttime cortisol. | 夜间皮质醇. |
| 30 | Cortisol's main job is to deploy glucose and lipids from areas in your | 科蒂索尔的主要工作是从你所在的地区部署葡萄糖和脂类. |
| 31 | body that give you energy. | 身体能给你能量 |
| 32 | It's an energy deploying hormone. | 这是能量部署激素 |
| 33 | So how do we do this? | 那么,我们如何做到这一点? |
| 34 | The best way to | 最好的办法 |
| 35 | spike that morning cortisol is to get bright light in your eyes within the first 30 to 60 minutes | 早上的皮质溶液 会在30到60分钟内 照亮你的眼睛 |
| 36 | of your day. | 为你的日子。 |
| 37 | Let's keep in mind, you can drink some water during this time. | 让我们记住,你可以在这期间喝一些水。 |
| 38 | You can drink your | 你可以喝你的吗? |
| 39 | morning tea or coffee if you like. | 早茶或咖啡,如果你喜欢。 |
| 40 | If you can exercise in that first hour, great. | 如果你能在第一个小时锻炼,太好了。 |
| 41 | But this | 但这个 |
| 42 | simple behavior is going to boost your morning cortisol levels. | 简单的行为会提升你晨光皮质醇水平 |
| 43 | This is the key to long-term | 这是长期的关键 |
| 44 | resilience and becoming, as you call it, dangerous. | 恢复力和变得危险,就像你所说的。 |
| 45 | If there are two people, one sees that risk and | 如果有两个人, 一个人看到风险和 |
| 46 | jumps, the another thinks about it, but then freezes. | 跳,另一个会考虑,但会冷冻。 |
| 47 | What happens in the brain of that person | 那个人的脑子里发生了什么 |
| 48 | who's freezing and not taking the risk? | 谁冷却而不冒险? |
| 49 | They're imagining how great it could go. | 他们想象着它能有多伟大 |
| 50 | We think they're | 我们认为他们是 |
| 51 | imagining how terrible it could go. | 想象着会有多可怕 |
| 52 | But what causes us to choke is so much is at stake. | 但造成我们窒息的原因 事关重大 |
| 53 | If I can't do | 如果我做不到的话 |
| 54 | this, I can't do anything. | 这个,我什么都做不了 |
| 55 | Can you build courage? | 你能培养勇气吗? |
| 56 | Absolutely. | 当然 |
| 57 | Incremental. | 递增. |
| 58 | You get people | 你会有人 |
| 59 | to their edge of agitation and you let them just live there. | 你却让他们住在那里 |
| 60 | When have you felt the most powerless | 你何时觉得最无助 |
| 61 | in your life? | 在你的生活中吗? |
| 62 | Well, that's a great question. | 嗯,这是一个伟大的问题。 |
| 63 | You ask hard questions, my friend. | 你问了很多问题,我的朋友。 |
| 64 | I have a small favor to ask you. | 我有一个小忙要问你。 |
| 65 | I need you to subscribe to our channel. | 我需要你订阅我们的频道。 |
| 66 | The more subscribers | 订户越多 |
| 67 | we have, the better and bigger guests we can bring and provide you more value through these | 我们有,最好的和更大的客人 我们可以带来 并通过这些给你更多的价值 |
| 68 | conversations. | 谈话。 |
| 69 | And also the full audio experience of the show is available on Spotify where you can | 在Spotify上也可以提供节目的全部录音体验 |
| 70 | follow us and stream and listen to all our episodes. | 跟着我们流着,听我们所有的故事 |
| 71 | Welcome on our show, Andrew Hooperman. | 欢迎加入我们的节目 安德鲁·胡珀曼 |
| 72 | Thank you for having me. | 谢谢你邀请我 |
| 73 | Thank you. | 谢谢 |
| 74 | It's an honor to have you here. | 很荣幸你能来 |
| 75 | Thank you. | 谢谢 |
| 76 | Well, delighted to be here. | 很高兴能来 |
| 77 | So tell me if someone's watching you for the first time | 所以,告诉我,如果有人 监视你第一次 |
| 78 | and they have never heard or seen you or they have no clue who you are, how would you explain | 他们从未听见你,也未看见你,也不知道你是谁,你怎样解释呢? |
| 79 | them what you do and why they should watch this podcast? | 你做什么 他们为什么要看播客? |
| 80 | Okay. | 摆 |
| 81 | Two sentences of history, | 两句历史, |
| 82 | just to orient people. | 只是引导人们。 |
| 83 | I'm 50 years old. | 年五十岁. |
| 84 | I spent nearly three decades as a neuroscientist. | 我作为神经科学家花了将近30年时间。 |
| 85 | I'm still a tenured professor at Stanford School of Medicine. | 我还是斯坦福医学院的终身教授 |
| 86 | I now teach neuroscience | 我现在教神经科学 |
| 87 | to medical students and do some other teaching as well. | 给医学院的学生 并做一些其他的教学。 |
| 88 | Until very recently, | 一直到最近,我还不知道 |
| 89 | I ran a research laboratory. | 我经营了一个研究实验室。 |
| 90 | So that was really my life from about age 19 until fairly recently. | 从19岁开始,直到最近,这真的是我的生活。 |
| 91 | Um, so studying how the brain wires up during development, how it can change so-called | 嗯,所以研究 大脑如何连接 在开发,如何改变所谓的 |
| 92 | neuroplasticity and learning, also some interest in neural regeneration and diseases of the eye | 神经弹性和学习,对神经再生和眼睛疾病也有些兴趣 |
| 93 | and of the nervous system. | 还有神经系统 |
| 94 | Um, so that's my, my academic grounding and my hands-on experience. | 嗯,所以这是我,我的学术基础 我的亲身体验。 |
| 95 | I've had a longstanding interest in health and fitness, um, both running resistance training, | 我对健康和健身一直很感兴趣 嗯 都在进行抵抗训练 |
| 96 | bit of martial arts, a number of different things, um, that I've been very consistent | 有点武功,很多不同的东西,嗯,我一直很一贯 |
| 97 | with for the last 35 years. | 过去35年 |
| 98 | So while I'm not a certified expert trainer or anything of that | 所以,虽然我不是一个认证 专家教练或任何东西 |
| 99 | sort of, I like to think I've tried many of the things that do and don't work. | 有点,我喜欢认为我已经尝试了很多事情 做和不起作用。 |
| 100 | And, um, | 还有,嗯, |
| 101 | I have thoughts both about the science around those and what I've found works best for me. | 我既想到了这些科学 也想到了我发现的最好的东西 |
| 102 | And that I think could be of value to people. | 我认为这对人们有价值。 |
| 103 | In 2021, I decided to start a podcast called | 2021年,我决定开始播客 |
| 104 | Huberman lab. | 休伯曼实验室 |
| 105 | It turns out I also had Huberman lab at Stanford school of medicine, but Huberman | 原来我还有斯坦福医学院的休伯曼实验室 但是休伯曼 |
| 106 | lab podcast, which is myself and a few other guys, um, who, uh, put cameras in front of me. | 实验室播客,这是我和其他一些人, 嗯,谁,谁,嗯,把相机 在我面前。 |
| 107 | And I started talking about how the brain wires up, how you can change it, how sleep works, | 我开始谈论大脑的电线 如何改变它,如何睡觉, |
| 108 | how you can optimize it, um, mental health, uh, modern treatments for mental health issues, | 如何优化它,嗯,心理健康,嗯,现代治疗 心理健康问题, |
| 109 | everything from depression to OCD, to, uh, anorexia covering the scientific literature | 从抑郁症到OCD 到厌食症 都涵盖科学文献 |
| 110 | and offering what I call protocols, um, which are, um, scripted ways to improve something | 并提供我所谓的协议,嗯, 这些都是,嗯, 脚本方式改进的东西 |
| 111 | or optimize something or reduce a pain point, um, using behavioral tools, some things you do | 或优化某事 或降低疼痛点,嗯,使用行为工具, 一些事情你做 |
| 112 | behavioral tools, some things you avoid. | 行为工具,一些你避开的东西。 |
| 113 | Um, we do talk about nutrition, supplementation | 嗯,我们确实谈论营养,补充 |
| 114 | and prescription drugs as well. | 还有处方药 |
| 115 | So I cover all of it. | 所以,我覆盖了这一切。 |
| 116 | 所以,我很高兴 谈论peptides, | |
| 117 | both of the conventional and unconventional kind. | 无论是常规的还是非常规的 |
| 118 | I'm happy to talk about hormone therapies. | 我很乐意谈荷尔蒙疗法 |
| 119 | I'm | и琌 |
| 120 | to talk about behavioral tools. | 谈论行为工具。 |
| 121 | So the podcast encompasses all of that. | 所以播客包含了所有这些。 |
| 122 | And I've largely done | 基本上我已经做了 |
| 123 | solos where I talk about these things, sort of university lecture style. | 独奏的地方我谈论这些东西, 一种大学讲座风格。 |
| 124 | Um, but I also host | 嗯,不过我也主持 |
| 125 | expert guests in these areas because my network of science and, um, medical doctor scientists, | 这些领域的专家嘉宾,因为我的网络 科学,嗯,医生科学家, |
| 126 | excuse me, and medical doctors is pretty vast. | 对不起,医生是相当大。 |
| 127 | And I know some of the best in the world. | 我认识一些世界上最好的。 |
| 128 | I don't | 我没有 |
| 129 | know all of them, but I, I'm very blessed to know, uh, many of them and they have incredible | 我非常幸运地知道 他们中的很多人 他们拥有不可思议的 |
| 130 | knowledge that I feel the world should have. | 我觉得世界应该有的知识。 |
| 131 | So I think that's probably how you found me. | 所以我觉得你可能就是这么找到我的 |
| 132 | That's | 这是 |
| 133 | why I'm here. | 我为什么在这里。 |
| 134 | And my real love in life is learning and teaching things that I believe can be useful | 我对人生的真爱是学习和教导 我相信会有用的东西 |
| 135 | to people. | 对人们。 |
| 136 | Perfect. | 不错 |
| 137 | That makes two of us. | 我们俩都是 |
| 138 | Yeah. | 对 |
| 139 | We share a kinship in that. | 我们在这方面有着血缘关系。 |
| 140 | Absolutely. | 当然 |
| 141 | Based on everything that you've learned, experimented, watch it fail, uh, you know, | 基于你学到的一切,实验, 看着它失败,呃,你知道, |
| 142 | acquired knowledge from other people on, and your own experiments and everything, right? | 从别人那里获得知识 还有你自己的实验和一切 对吧? |
| 143 | I want to | и稱 |
| 144 | know if I give you a 25 year old someone, okay. | 如果我给你一个25岁的人,好吧。 |
| 145 | Right now today. | 现今. |
| 146 | And your only job is to make them | 你唯一的工作就是让他们 |
| 147 | mentally dangerous in next 10 years. | 接下来的10年里精神危险 |
| 148 | Mentally dangerous. | 精神危险 |
| 149 | Dangerous. | 危险 |
| 150 | Like could you define | 就像你能定义 |
| 151 | dangerous? | 危险? |
| 152 | How do you, how can they have this unbreakable, unshakable mindset, like an elite | 你怎么,他们怎么能有 这种不可打破,不可动摇的心态, 像精英 |
| 153 | performer mindset that they can, they will never collapse under pressure. | 表演者的心态,他们可以, 他们永远不会在压力下崩溃。 |
| 154 | Like someone who can | 就像一个能 |
| 155 | everything in their life and they can choose and pinpoint what to do and then be able to do that. | 他们可以选择和确定该怎么做,然后能够做到这一点。 |
| 156 | Because here's a problem. | 因为这里有个问题 |
| 157 | What I feel a lot of young people like me, we watch people like you, | 我觉得像我这样的年轻人, 我们看着像你这样的人, |
| 158 | we understand and learn everything from you. | 我们了解并从你身上学到一切 |
| 159 | And then half of the things we are like Monday, | 然后,一半的东西 我们像星期一, |
| 160 | we're excited when we watch you. | 看着你我们很兴奋 |
| 161 | And then by Thursday we're done. | 然后到星期四,我们结束了。 |
| 162 | Like nothing works out. | 譬如无功用. |
| 163 | We | 我们 |
| 164 | don't change our lives very easily. | 别轻易改变我们的生活 |
| 165 | Right? | 对吧? |
| 166 | A lot of people don't do that. | 很多人不这样做。 |
| 167 | So if I give you someone | 所以如果我给你一个人 |
| 168 | like this 20 year old right now, and your job is to make them mentally extraordinary or mentally | 就像现在的20岁 你的工作就是让他们精神异常或精神异常 |
| 169 | dangerous in next 10 years, where would you begin? | 未来十年危险,你会从哪里开始? |
| 170 | That's a great question. | 问曰. |
| 171 | So my answer is at first | 所以我的答案是开始 |
| 172 | going to sound a little basic, but I think it's very important to understand the principles behind | 听起来有点基本 但我认为理解背后的原则非常重要 |
| 173 | what I'm going to say as opposed to just the specifics. | 我要说的 与其说只是细节 |
| 174 | In fact, this is a broader theme. | 事实上,这是一个更广泛的主题。 |
| 175 | I believe people should take to any discussion about health or performance, which is there are | 我认为人们应该去讨论 任何关于健康或表现, 这是有 |
| 176 | going to be many, many protocols. | 有很多协议 |
| 177 | Do this, do it this way, do it then, don't do it that way, | 这样做,这样做,然后这样做, 不要这样做, |
| 178 | don't do it then. | 那就别这么做 |
| 179 | But the real question is what are the principles that are anchoring those | 但真正的问题是,这些原则是哪些? |
| 180 | statements? | 声明? |
| 181 | Why do I say this? | 我为什么要这么说? |
| 182 | Well, because ultimately new protocols will come along, | 因为最终会有新的协议 |
| 183 | new peptides will come along, new podcasters will come along. | 新的播客会来 新的播客会来 |
| 184 | And the most important thing, | 还有最重要的事情 |
| 185 | the most important thing is to be able to place what you hear into a framework of, | 最重要的是能够把听到的 放在一个框架, |
| 186 | okay, that makes sense. | 好吧,这是有道理的。 |
| 187 | There's a mechanism to support that or look, we don't have any knowledge | 有个机制可以支持这个 或者看,我们没有任何知识 |
| 188 | of how that would work, but I'll try it and see if it works, provided it's safe and so on. | 如果安全的话,我试试看 |
| 189 | The most important thing for this 25 year old hypothetical person to do is to understand that | 对于这个25岁的人来说 最重要的事情 就是理解 |
| 190 | there are a few non-negotiables in their physiology and psychology that are directly linked that they | 他们的生理学和心理学中 有一些不容商榷的 直接关联到他们 |
| 191 | have to obey as often as possible. | 越多越要服从 |
| 192 | Notice I didn't say every single day, but as often as | 注意,我不是每天都说,但经常说 |
| 193 | possible in order to get the most out of their life. | 可能是为了从他们的生活里得到最大的好处。 |
| 194 | What are those? | 这些是什么? |
| 195 | Well, as weird as it may | 好吧,尽管它可能很奇怪 |
| 196 | sound, the most important thing to do is to ensure, and there are ways to do that we can talk about in | 声音,最重要的事情 是保证, 有办法 我们可以谈论在 |
| 197 | a moment, to ensure that you have high morning cortisol levels, the so-called stress hormone, | 一秒钟,确保你有 高晨皮质醇水平, 所谓的压力激素, |
| 198 | which is not a stress hormone. | 这不是压力激素 |
| 199 | We'll talk about why it's involved in stress, but cortisol is | 我们来谈谈为什么它有压力 但皮质醇是 |
| 200 | involved in much, much more. | 参与的更多 |
| 201 | You want to take steps, simple steps that I'll describe to amplify | 你想采取一些步骤,简单的步骤,我会描述 扩大 |
| 202 | your morning cortisol in the first hour or two of your day and to make sure that in the last hour | 你一两个小时后早上的皮质醇 就能确保最后一小时 |
| 203 | or so of your day, most days, your cortisol is low. | 大部分时间 你的皮质醇都很低 |
| 204 | Now why, what in the world? | 为什么,这世界是什么? |
| 205 | Okay, but if you're | 好吧,但是如果你是... ... ...... |
| 206 | going to build a human machine, okay, and I'm not talking about psychology now, but you want to build | 我要造一台人造机器,好吧 我现在不是在说心理学,但你想造 |
| 207 | a human machine, actually let's make it a happy quote unquote dangerous machine. | 人类的机器,其实让我们把它 成为一个快乐的引文 未经引用的危险机器。 |
| 208 | You would say, | 你会说, |
| 209 | get that morning cortisol peak as high as you can, get your nighttime last hour before sleep | 早上的皮质醇峰峰越高越好 在睡觉前的最后一个小时 |
| 210 | cortisol level as low as you can. | 皮质醇水平尽可能低。 |
| 211 | Why? | 为什么? |
| 212 | When you do that, it sets this person up to have vastly | 当你这样做,它设置 这个人拥有巨大的 |
| 213 | higher levels of daytime energy, focus ability to learn resilience to stress when stress comes along | 提高日间能量水平,在压力出现时集中学习应变能力 |
| 214 | and ease and falling to sleep, deep sleep, rapid eye movement sleep. | 放松和沉睡 深睡 快速的眼动睡眠 |
| 215 | These are the things of repair | 这些是修理用的 |
| 216 | of the body, repair of the mind, consolidating learning, removing the emotional load of previous | 修补心灵 巩固学习 消除前人的情感负担 |
| 217 | day experiences that might've been, you know, difficult or stressful, taking off the emotional | 一天的经验,可能已经,你知道, 困难或压力, 脱去情感 |
| 218 | load so they can go into the next day and they can continue to show up for their family, their work, | 以便他们能进入第二天 并且他们可以继续出现 他们的家人,他们的工作, |
| 219 | their health and so on and so forth. | 他们的健康等等。 |
| 220 | It also turns out this pattern of high morning cortisol, | 也发现了这种高晨皮质醇的模式, |
| 221 | low nighttime cortisol is the pattern that men, women, people of all ages should have to optimize | 低夜皮质醇是一种模式, 男人,女人,所有年龄的人都应该优化 |
| 222 | their immune system function. | 他们的免疫系统功能。 |
| 223 | So we're talking about getting sick less and on and on and on. | 故论少病少病少病少病少病少病少病少病. |
| 224 | In fact, I've never really discussed this on the podcast, but if I only had five minutes to talk | 事实上,我从来没有真正讨论过这一点 在播客, 但如果我只有五分钟说话 |
| 225 | to somebody, I would say, look, this is the best thing you can do for your health and wellbeing | 对某人来说,我会说,你看,这是你为了健康和福利所能做的最好的事 |
| 226 | performance. | 表现。 |
| 227 | High morning cortisol, low nighttime cortisol. | 高晨皮质醇,低夜皮质醇. |
| 228 | So how do we do this? | 那么,我们如何做到这一点? |
| 229 | People are | 人们是 |
| 230 | probably immediately wondering. | 可能马上就想起来了 |
| 231 | Before I answer, I'll just add one additional fact. | 在我回答之前,我还要补充一个事实。 |
| 232 | Most people | 大多数人 |
| 233 | have heard of melatonin, this hormone that we secrete at night in darkness that light suppresses. | 我们晚上在黑暗中分泌的这种荷尔蒙 会抑制光 |
| 234 | It helps us fall and stay asleep. | 它帮助我们跌倒和保持睡眠。 |
| 235 | Most people don't realize that in order to get sufficient | 大部分人不会意识到 为了得到足够的 |
| 236 | melatonin release, you need limited light exposure to your eyes. | 麦拉东宁释放, 你需要有限的光照射你的眼睛。 |
| 237 | So that's why it's good to dim the | 所以,这是为什么它的好处是 淡化 |
| 238 | lights. | 灯光 |
| 239 | You also want your body temperature cooling. | 你也想要你的体温冷却。 |
| 240 | Your core body temperature going down | 你的体温下降 |
| 241 | is what brings melatonin up. | 是什么使梅拉东宁升起。 |
| 242 | Cortisol and melatonin are on opposite cycles. | 科蒂索尔和梅拉托宁的周期相反. |
| 243 | High cortisol inhibits | 高皮质醇抑制剂 |
| 244 | melatonin indirectly, but it does it. | 间接的麦拉东宁,但它做到了。 |
| 245 | So if your morning cortisol is high, your morning melatonin | 所以,如果你的早晨皮质醇是高, 你的早晨梅拉托宁 |
| 246 | from the night before will be lower, more alertness. | 从前晚开始,将更加警惕。 |
| 247 | If your nighttime cortisol is low, | 如果你的夜间皮质醇很低 |
| 248 | your melatonin peak can go higher. | 你的梅拉托宁峰可以再高一点 |
| 249 | Many issues relate to falling and staying asleep become | 许多问题都与堕落和睡眠有关 |
| 250 | trivial under those conditions. | 在那些条件下是微不足道的。 |
| 251 | They just kind of disappear. | 他们只是消失了。 |
| 252 | So we should ask ourselves, what are the things to do to boost our morning cortisol levels? | 所以我们应该问自己, 是什么事情可以提高 我们的早晨皮质醇水平? |
| 253 | And | 还有 |
| 254 | notice I'm saying morning, I'm not saying 6 a.m., because one thing that is very important is given | 我说的是早上6点,因为有一件事很重要 |
| 255 | the flexibility, some people really do best waking up between 8 and 10 a.m. and going to sleep later. | 有些人在早上8点到10点之间醒来后睡得最好, |
| 256 | Some people do best waking up between 5 and 7 a.m. and going to bed earlier. | 有些人早上5点到7点醒来 睡得更早 |
| 257 | And some people are | 并且有些人 |
| 258 | control everything about your sleep wake schedule. | 控制你的睡眠时间表 |
| 259 | What time would you go to sleep? | 你什么时候睡觉? |
| 260 | Like two, right? | 像两个,对不对? |
| 261 | Yeah, like one or two. | 是啊,像一两个。 |
| 262 | And what time would you wake up? | 你什么时候醒来? |
| 263 | Nine, 10. | 九,十号 |
| 264 | Great. | 不错 |
| 265 | So let's call 10 a.m. is your morning. | 所以,让我们打电话上午10点是你的早晨。 |
| 266 | 630 a.m. is my morning. | 早上6点30分是我的早晨 |
| 267 | That doesn't | 不是这样的 |
| 268 | make me a better or worse person. | 让我成为一个好人或坏人。 |
| 269 | Doesn't make you a better or worse person. | 不会让你成为一个好人或坏人。 |
| 270 | We're just different. | 我们只是不同。 |
| 271 | But when I say morning, I'm not giving a clock time. | 但我说早上时,我可不给时间 |
| 272 | I'm giving a within the first hour or two | 我一两个小时之内就给 |
| 273 | of waking. | 醒来 |
| 274 | Okay. | 摆 |
| 275 | All right. | 好吧,我们走。 |
| 276 | How do you boost your morning cortisol? | 你怎么帮你的早间皮质醇? |
| 277 | We're building this ultra | 我们正在建造这个超能力 |
| 278 | dangerous person. | 危险人物 |
| 279 | Okay, great. | 好吧,伟大的。 |
| 280 | But before we actually build this, why did you start with | 但是在我们真正建造这个之前 为什么你要从 |
| 281 | morning and not the night before? | 早上不是前一晚吗? |
| 282 | It's a good question. | 善问. |
| 283 | But the answer is that this peak in | 但答案是,这个高峰在 |
| 284 | cortisol, because it's on a what's called a negative feedback loop, it actually inhibits | 皮质醇,因为它在所谓的负反馈循环上, 它实际上抑制 |
| 285 | itself so that once you create that peak, it ensures that the afternoon and evening cortisol | 这样一来,一旦你创造了这个高峰, 它保证下午和晚上皮质醇 |
| 286 | is low. | 低调。 |
| 287 | And I'll explain why that is in a few minutes, if that's okay. | 我会在几分钟内解释为什么,如果可以的话。 |
| 288 | So getting that morning | 所以,得到那个早晨 |
| 289 | peak going, it's like a wavefront that starts the 24 hour cycle. | 这就像一个波浪正面 开始24小时的周期。 |
| 290 | Okay. | 摆 |
| 291 | So let's assume you go | 所以假设你走了 |
| 292 | to sleep anywhere from six to eight hours the night before. | 在前一晚六到八小时的任何地方睡觉 |
| 293 | Okay. | 摆 |
| 294 | When you are in your deep, | 当你深处, |
| 295 | deep sleep, so two or three hours into your sleep, your cortisol is at its very lowest, | 深睡眠,所以两三个小时后, 你的皮质醇处于最低水平, |
| 296 | just naturally. | 当然 |
| 297 | Okay. | 摆 |
| 298 | Your cortisol intrinsically with no input from the world starts to climb | 你内在的皮质溶液 没有来自世界的输入 开始攀升 |
| 299 | in the hours afterwards, slowly, slowly, and then faster and faster and faster. | 在之后的几个小时里, 慢慢地,慢慢地, 然后更快地,更快地,更快地。 |
| 300 | So that in the third | 所以在第三个 |
| 301 | phase of your sleep, if we just divide your sleep into three blocks in that last third, | 如果你的睡眠阶段, 如果我们只是将你的睡眠 分为三个街区 在最后三分之一, |
| 302 | your cortisol is rising very fast. | 你的皮质醇升得很快 |
| 303 | And so is your body temperature. | 你的体温也一样 |
| 304 | And then at some point you wake | 然后有一天你会醒来 |
| 305 | up now it could be because of an alarm clock. | 现在可能是因为闹钟 |
| 306 | It could be because you wake up naturally. | 这可能是因为你自然地醒来。 |
| 307 | That is literally called the cortisol awakening response. | 这就是所谓的皮质溶胶觉醒反应。 |
| 308 | And it is the reason you wake up. | 这也是你醒来的原因 |
| 309 | So when people say cortisol is a stress hormone, you don't want your cortisol too high. | 所以当人们说皮质醇是一种应激激激素时,你不希望皮质醇过高. |
| 310 | That's true for the evening and nighttime. | 今夜夜行亦如是. |
| 311 | It's not true for your morning. | 为汝晨朝不实. |
| 312 | You want your cortisol basically spiking first thing in the morning. | 你想要你的皮质醇 基本上在早上第一件事。 |
| 313 | So you get up, | 所以你起来, |
| 314 | cortisol is now elevated. | 皮质醇现在升高了 |
| 315 | Cortisol's main job is not to deal with stress. | 科蒂索尔的主要工作不是处理压力. |
| 316 | That's just one of its | 这只是其中之一 |
| 317 | jobs. | 任务。 |
| 318 | Its main job is to deploy glucose and lipids from areas in your body that give you energy. | 它的主要工作是从你体内给力的地区 部署葡萄糖和脂质. |
| 319 | It's an energy deploying hormone. | 这是能量部署激素 |
| 320 | So that cortisol peak is rising very, very fast. | 所以皮质醇峰正在迅速上升。 |
| 321 | The best way to spike that morning cortisol is to get bright light in your eyes within the first | 早上的皮质醇最好的方法 就是在第一眼里 让你的眼光明亮 |
| 322 | 30 to 60 minutes of your day. | 30到60分钟 你的一天。 |
| 323 | In fact, you have a unique opportunity at that time to spike your | 实际上,你有一个独特的机会 在那个时候,你的刺 |
| 324 | cortisol up to 50%, five, zero. | 皮质溶液高达50%,5,0. |
| 325 | Now there's two ways to do it. | 今有两法. |
| 326 | The best way to do it is to go | 最好的办法就是走 |
| 327 | outside, take off any brimmed hat you might have or sunglasses, eyeglasses and contacts are fine. | 外面,脱掉你可能戴的任何帽子 或墨镜,眼镜和触角都很好。 |
| 328 | Look in the direction of the sun. | 仰视朝阳. |
| 329 | Now you wake up later than I do. | 现在你醒来比我晚。 |
| 330 | So when I wake up, | 所以当我醒来, |
| 331 | the sun is just coming across the horizon. | 太阳正穿过地平线 |
| 332 | That's great. | 赞曰. |
| 333 | If it's higher in the sky, | 若天上高处. |
| 334 | that's fine too. | 那也没关系。 |
| 335 | Never look at the sun in any way that makes it too bright to look out, | 永远不要看太阳 任何使它太明亮的外表, |
| 336 | blink in other words, to protect your eyes. | 换句话说 是为了保护你的眼睛 |
| 337 | But you can squint, you can look a little bit | 但你可以看一眼,你可以看一点点 |
| 338 | off and away from the sun, but that bright light from the sun is full spectrum. | 远离太阳 但太阳发出的光线是全光谱 |
| 339 | It includes the | 它包括 |
| 340 | short wavelength, medium wavelengths and long wavelengths that are optimal for getting this | 短波长、中波长和长波长是获得这种技术的最佳条件 |
| 341 | peak. | 峰顶。 |
| 342 | In fact, if you do that, you'll get a big peak in cortisol within five to 10 minutes. | 事实上,如果你这样做,你将在5到10分钟内得到皮质醇的大峰. |
| 343 | On cloudy days, on overcast days, it's especially important to do that because you're going to | 在多云的日子,在多播的日子, 这样做特别重要 因为你要去 |
| 344 | likely be spending more time indoors on overcast days. | 很可能在室内花更多的时间 在播报日。 |
| 345 | Okay. | 摆 |
| 346 | Ideally five minutes or 10 minutes. | 理想的5分钟或10分钟。 |
| 347 | Keep in mind, you can drink some water during this time. | 记住,在这期间你可以喝一些水. |
| 348 | You can drink your morning tea or coffee. | 你可以喝你的早茶或咖啡。 |
| 349 | If you like, you can do other things that believe it or not, hydration boosts cortisol, | 如果你喜欢的话,你可以做其他的事 信不信由你,水合会提振皮质醇, |
| 350 | caffeine further boosts cortisol. | 咖啡因进一步提振皮质醇. |
| 351 | If you can exercise in that first hour, great. | 如果你能在第一个小时锻炼,太好了。 |
| 352 | Most people | 大多数人 |
| 353 | don't jump right into exercise, but this simple behavior is going to boost your morning cortisol | 不要跳进运动中,但这个简单的行为 会提升你的晨衣 |
| 354 | levels. | 水平。 |
| 355 | That essentially establishes the relationship between cortisol melatonin | 这基本上确定了 皮质蛋白素之间的关系 |
| 356 | in your circadian clock. | 在你的时钟。 |
| 357 | So the next day, your morning cortisol will start to rise in anticipation | 所以第二天 你的晨光皮质醇会开始上升 |
| 358 | of this peak. | 这高峰。 |
| 359 | It becomes what we call entrained. | 它变成了我们所谓的训练。 |
| 360 | So I'm listing off some protocols morning, | 所以,我列出一些协议上午, |
| 361 | but it takes five, 10 minutes and you hydrate and you drink some caffeine. | 但是要花5,10分钟 你喝水和咖啡因 |
| 362 | Maybe you move your body | 也许你移动你的身体 |
| 363 | a little bit, take a walk, some jumping jacks or something light like that. | 一点点,走走, 一些跳跃的JJ或者类似的东西。 |
| 364 | You can bring your | 你可以带上你的 |
| 365 | spouse or your kids or whatever, and you can just enjoy that time. | 配偶或你的孩子什么的, 你可以享受那段时间。 |
| 366 | Try not to look at your phone | 别看手机 |
| 367 | during this time. | 在此期间。 |
| 368 | Do not stay in bed and look at your phone. | 别躺在床上看电话 |
| 369 | Okay. | 摆 |
| 370 | This has also a forcing function | 这也有强制函数 |
| 371 | on not doing certain things. | 不做某些事情。 |
| 372 | Now, if you are able to get some physical exercise in this hypothetical | 现在,如果你能在这个假设中 得到一些身体锻炼 |
| 373 | situation, I'd take this 25 year old and I'd say, listen, I know you don't like to work out first | 25岁的时候,我会说,听着,我知道你不想先工作 |
| 374 | thing in the morning, but you're going to either do some cardiovascular training or some resistance | 早上的事情, 但你要么做一些心血管训练 要么抵抗 |
| 375 | training one or the other for six days a week, one day a week, you can get complete rest. | 每周训练六天,每周一天,你可以得到完整的休息。 |
| 376 | Okay. | 摆 |
| 377 | And I can explain later what the optimal protocol for exercise I believe is for the typical person | 我稍后可以解释一下 我认为锻炼的最佳方式是 对于典型的人 |
| 378 | wanting to be strong and have endurance and build resilience as well, bring plasticity and so on. | 想要强壮,有耐力,建立复原力,带来可塑性等等。 |
| 379 | Okay. | 摆 |
| 380 | The long and short of this is if somebody were to do that in the first | 长而短的是 如果有人在第一个 |
| 381 | hour to two hours of the day, the cortisol then starts to drop gradually around, let's say about | 每天两小时后 皮质醇开始逐渐下降 |
| 382 | four or five hours after they've been awake, drops drop just naturally just drops. | 他们醒了四五个小时后 滴水自然会滴水 |
| 383 | Now, | 现在, |
| 384 | let's say you get a disturbing text. | 假设你收到一个令人不安的短信 |
| 385 | Ah, you've got a deadline. | 啊,你有一个最后期限。 |
| 386 | You're stressed. | 你很紧张 |
| 387 | Cortisol will | 科蒂索尔会的 |
| 388 | get deployed, but the peak in cortisol will be very brief. | 但是皮质醇的峰值会很短 |
| 389 | Okay. | 摆 |
| 390 | Now, as that person heads into | 现在,当那个人走向 |
| 391 | evening, probably still working. | 晚上,可能还在工作。 |
| 392 | We'll talk about this at maybe some bright lights. | 我们可以在灯光下谈这个 |
| 393 | You can't | 你不能这样 |
| 394 | control the environment. | 控制环境。 |
| 395 | You are now buffered against some of that. | 你现在缓冲一些。 |
| 396 | You're protected. | 你被保护。 |
| 397 | And then | 礛 |
| 398 | at night in the final hour before sleep, it's dim the lights, obviously avoid caffeine in the final | 晚上睡觉前最后一小时 灯光变暗了 明显避免了最后的咖啡因 |
| 399 | eight hours before sleep. | 睡觉前8小时 |
| 400 | Most days I'm drinking a little caffeine now because I got up very early | 大多数时候我喝咖啡因 因为我很早就起床了 |
| 401 | today and it's late in the day now, but I can have a little bit. | 今天很晚了,不过我可以吃一点 |
| 402 | That's me. | 这就是我。 |
| 403 | Some people might not be | 有些人可能不会 |
| 404 | able to, you want to really emphasize lowering your cortisol. | 你想强调降低皮质醇 |
| 405 | Long exhale breathing is great. | 长呼吸是伟大的。 |
| 406 | If you find yourself too stressed and you're kind of getting ready for bed, why long exhale | 如果你觉得自己太紧张 并且你有点准备睡觉, 为什么长时间呼气 |
| 407 | breathing? | 呼吸吗? |
| 408 | There's so much has been made of breath work and meditation, but just to encapsulate all | 呼吸和冥想 已经做了这么多 但只是将所有 |
| 409 | of breath work, which are, you know, long before it came to the United States in scientific form, | 呼吸工作, 你知道, 早在它来到美国 以科学的形式, |
| 410 | people in India have been doing breath work of various forms. | 印度人民一直在从事各种形式的呼吸工作。 |
| 411 | So I want to acknowledge that, | 所以我想承认, |
| 412 | but there's something called respiratory sinus arrhythmia, which is just a fancy term for when | 但有些东西叫做呼吸道鼻塞 心律失常,这只是一个花哨的术语 |
| 413 | you inhale with vigor and you extend your inhales, it speeds your heart rate up. | 你吸入了活力 并延长了你的吸入, 它会加快你的心率。 |
| 414 | Why? | 为什么? |
| 415 | Because the diaphragm moves down, the heart gets a little bit bigger in volume. | 由于隔膜向下移动,心脏体积会增加一点. |
| 416 | Blood within the | 血迹 |
| 417 | heart moves a little more slowly and the nervous system sends a signal to speed the heart rate | 心跳慢一点 神经系统发出信号 加速心跳 |
| 418 | every inhale. | 每一个吸气。 |
| 419 | When you exhale, especially if you deliberately extend the exhale, | 当你呼气,特别是如果你故意延长呼气, |
| 420 | because the diaphragm moves up, the heart gets a little bit more compact or smaller in volume. | 因为隔膜向上移动,心脏会更紧凑或体积较小. |
| 421 | Blood in there moves more quickly in that smaller volume. | 里面的血液在小体积中移动得更快 |
| 422 | And the vagus nerve, | 和阴险的神经, |
| 423 | which connects the body and brain in both directions, sends a signal to the heart to | 将身体和大脑双向连接 向心脏发出信号 |
| 424 | slow your heart rate down. | 减慢心率. |
| 425 | This is the basis of so-called HRV, heart rate variability for | 这是所谓的HRV的基础, 心率变化 |
| 426 | people wearing an aura or a whoop or using an eight sleep or any other device. | 戴着气息或高呼声或使用8个睡眠或其他任何装置的人。 |
| 427 | You say high | 你说高 |
| 428 | HRV不错吧? | |
| 429 | What is high HRV? | 高高的HRV是什麽? |
| 430 | High HRV is your parasympathetic nervous system, | 高HRV是你的寄生虫神经系统, |
| 431 | this relaxing arm of your autonomic nervous system, hitting the brakes on your heart rate. | 这个放松的手臂 你的自动神经系统, 打击刹车你的心率。 |
| 432 | If you want a higher HRV, you can exercise. | 如果你想要更高的HRV,你可以锻炼. |
| 433 | Another great way to increase your HRV, do five | 另一种增加你的HRV的好方法,做五 |
| 434 | extended exhales during your day, just anytime you're slowing your heart rate down. | 在你白天的延长呼气, 只是任何时候你 降低你的心率。 |
| 435 | In your | 在你身边 |
| 436 | sleep, your HRV will be higher. | 睡觉,你的HRV会更高。 |
| 437 | Most people don't realize it's significantly higher. | 大多数人没有意识到它明显更高. |
| 438 | You're teaching your nervous system to slow your heart rate down. | 你正在教导你的神经系统 以降低你的心率。 |
| 439 | Just by five exhales a day. | 一天只呼五声 |
| 440 | Or three, or one long one before sleep. | 或三,或睡前长一. |
| 441 | When you do an extended deliberate exhale, you slow your heart rate down, | 当你做一个延长的 故意呼气, 你降低你的心率, |
| 442 | you lower your cortisol levels, takes a few minutes to lower your cortisol levels, | 降低皮质醇水平 需要几分钟才能降低皮质醇水平 |
| 443 | and you calm yourself down. | 你冷静下来。 |
| 444 | When you hold your breath or you move about your day and you're | 当你屏住呼吸或移动你的一天,你是 |
| 445 | inhaling a lot and you're on average, you're inhaling more vigorously than your exhales, | 吸入很多,你平均, 你吸入比你的呼气更强烈, |
| 446 | your heart rate's going to be climbing up. | 你的心率会上升 |
| 447 | So throughout the day, your heart rate's doing this, | 一天到晚 你的心跳都这样 |
| 448 | HRV, if you think, well, that's weird. | HRV,如果你认为, 那很奇怪。 |
| 449 | Why would we want our heart rate variable? | 为什么我们要我们的心率变量? |
| 450 | Shouldn't we want | 我们不应该 |
| 451 | it nice and even? | 不错,甚至? |
| 452 | No, no, no, no. | 释曰. |
| 453 | Because the HRV reflects the pumping of the brake on your | 因为HRV反映了你刹车的抽动 |
| 454 | stress system. | 压力系统。 |
| 455 | Okay. | 摆 |
| 456 | So in that final hour, you are, ideally you're not drinking too many fluids | 所以在最后一刻,你最好不要喝太多液体 |
| 457 | because you'll wake up, but if you're a little thirsty, drink some fluids, no big deal. | 你会醒过来的,但是如果你有点渴, 喝一些液体,没什么大不了的。 |
| 458 | You're | 琌 |
| 459 | avoiding caffeine, you're dimming the lights. | 避开咖啡因,你正在淡化灯光。 |
| 460 | Why dimming the lights? | 为什么把灯关了? |
| 461 | Because light hits a specialized | 因为光击中一个特殊的 |
| 462 | set of neurons in the eye called the intrinsically photosensitive melanopsin retinal ganglion cells. | 眼中的神经元 被称为内在 光敏的黑色素视网膜细胞。 |
| 463 | Okay. | 摆 |
| 464 | Those cells connect directly to a little region over your hypothalamus, | 这些细胞在你的下丘脑上直接连接到一个小区域 |
| 465 | which is your circadian clock, which then connects to another nucleus in your hypothalamus and so on | 那是你的圆形钟 然后连接到你下丘脑中的另一颗核 |
| 466 | and so forth, and then inhibits the release of melatonin from your pineal gland. | 然后抑制你松果腺释放蛋白素 |
| 467 | All this can | 这一切可以 |
| 468 | be made very simple. | 很简单。 |
| 469 | Viewing bright light, ideally from sunlight in the first hour of the day, | 明亮的光线,理想的是在白天的第一小时内从阳光照射出来, |
| 470 | your cortisol through a similar mechanism circuit with a little twist. | 您的皮质溶液通过一个类似 机制电路,有点曲折。 |
| 471 | And in the evening, | 傍晚时分, |
| 472 | bright light will inhibit melatonin. | 明亮的光会抑制梅拉托宁. |
| 473 | So bright mornings and days, dim nights or dark nights, | 如此明亮的早晨和白天,黑暗的夜晚, |
| 474 | that's the ideal situation. | 这是最理想的情况 |
| 475 | And we can really flesh this out even more. | 我们真的可以更加充实它。 |
| 476 | But I should say, | 但我应该说, |
| 477 | if you don't have access to sunlight for some reason, you would do well to, | 如果你因为某种原因无法接触到阳光的话,你最好... |
| 478 | most people do well to purchase a 10,000 lux artificial light. | 大多数人购买一万块豪华的人工灯光是很好的。 |
| 479 | I have one when I travel, | 我旅行的时候有一个 |
| 480 | that's about the size of a tablet. | 差不多是一块牌匾的大小 |
| 481 | It looks a bit like the lights in this room. | 看起来有点像这个房间的灯光 |
| 482 | That very bright | 这么亮 |
| 483 | light is sufficient to boost your morning cortisol. | 光线足以提升你的晨光 |
| 484 | Sunlight is better because it's | 阳光比较好,因为... |
| 485 | full spectrum, but sometimes I don't have access to one, but I'm the guy on the plane | 但有时我无法接触机上的人 |
| 486 | looking at that light for a few minutes each morning. | 每天早上看那盏灯几分钟 |
| 487 | I have one in my home, even though I | 我家里有一个,虽然我 |
| 488 | do go outside. | 请出去 |
| 489 | So when I wake up and use the bathroom, I have one in my bathroom, | 所以当我醒来用洗手间时 我的洗手间里有一个 |
| 490 | I have one in the kitchen. | 我厨房里有一个 |
| 491 | So I'm making my morning coffee or tea. | 所以我要煮早间咖啡或茶 |
| 492 | I have it there. | 我拿着呢 |
| 493 | And so | 这样 |
| 494 | I'm getting blasted with bright light early in the day. | 我早早被闪亮的光照着 |
| 495 | And then at night, I'm either in dim light | 晚上,我要么在暗淡的光线下 |
| 496 | or I generally don't use candlelight because I worry about burning things down. | 或者我一般不使用烛光 因为我担心把东西烧掉 |
| 497 | You know, | 你知道吗, |
| 498 | if I fall asleep with the candles down, but everything's dimmed way, way down. | 如果我睡着 蜡烛下来, 但一切都暗淡的方式, 的方式。 |
| 499 | Okay. | 摆 |
| 500 | Now this sounds extreme, but we're really talking about five to 10 minutes in the morning, | 这听起来很极端, 但我们真的在谈论 五到十分钟的早晨, |
| 501 | things you would do anyway, right? | 反正你也会这么做 对吧? |
| 502 | Hydrate, caffeine, most likely exercise. | 水合,咖啡因,最有可能锻炼。 |
| 503 | Ideally, | 理想的情况 |
| 504 | that takes a bit longer. | 这需要一点时间。 |
| 505 | And then at night things that you need to turn off the lights. | 然后晚上你需要关灯的东西 |
| 506 | At some | 有的时候 |
| 507 | point you need to bring your level of activation down, learning to turn your mind off. | 点,你需要降低你的激活水平, 学习关闭你的思想。 |
| 508 | This is the | 这是 |
| 509 | key to long-term resilience and becoming, as you call it, dangerous. | 长期抗御能力的关键 并且变得危险 |
| 510 | If you are somebody who can | 如果你是能够 |
| 511 | push, push, push on the gas pedal, but you don't know how to turn your mind off, | 推,推,推的油踏板, 但你不知道如何关闭你的思想, |
| 512 | let's make it competitive. | 让我们让它竞争。 |
| 513 | This will get people going, give me two people. | 这会让人们去, 给我两个人。 |
| 514 | Both can work very, | 两者都非常有效 |
| 515 | very hard, both extremely committed to their goals and both have perfect circumstances in terms of | 非常艰难,既极其致力于实现他们的目标,又在以下两个方面都有完美的环境: |
| 516 | access to food and exercise and all the things. | 获得食物,锻炼和所有的东西。 |
| 517 | The person that can turn their mind off in the | 一个人,可以关 他们的思想在 |
| 518 | final hour of their day and get the better, deeper sleep. | 他们一天的最后一小时 睡得更好更深 |
| 519 | I'm going to put all my money on that person | 我要把我的钱都花在那个人身上 |
| 520 | within five to 10 years, far surpassing the other. | 在5到10年内, 远远超过另一个。 |
| 521 | Now to turn off. | 现在关掉。 |
| 522 | If someone super competitive is already feeling like they've lost in some way, | 如果某个超级竞争者 已经觉得自己已经输了 |
| 523 | because the internet has made them believe that they've lost it already, right? | 因为互联网让他们相信 他们已经失去了它,对不对? |
| 524 | So they're | 所以他们是 |
| 525 | in the hyper competitive mode. | 在超竞争模式中。 |
| 526 | They just don't know how to turn off. | 他们只是不知道如何关闭。 |
| 527 | How can somebody turn off and be, and feel less restless? | 怎么会有人关机而不安? |
| 528 | Yeah. | 对 |
| 529 | This is a great question. | 这是一个伟大的问题。 |
| 530 | And it's going to take us a little bit in the, | 它会带我们 一点点在, |
| 531 | direction of psychology. | 心理学的方向。 |
| 532 | So I just want to make sure before we move on that I've closed the hatch | 所以,我只是想确定 在我们继续前,我已经关闭了舱门 |
| 533 | on. | 继续 |
| 534 | Yes. | 对 |
| 535 | Boost your morning cortisol by sunlight or 10,000 lux artificial light, hydrate. | 通过阳光或一万豪华的人工光线,水合物,促进你的晨光皮质醇. |
| 536 | Listen, | 听着, |
| 537 | do this every morning. | 每天早上都这样 |
| 538 | But if you wake up on a plane and you don't happen to have this 10,000 | 但是如果你在飞机上醒来 你就不会碰巧有这1万 |
| 539 | lux light, open the window. | 豪华的灯光,打开窗户。 |
| 540 | If you can't do that, you're going to be fine. | 如是等无上菩提. |
| 541 | You'll live a day. | 你会活一天 |
| 542 | You'll let, you know, so do the other things, hydrate, drink some caffeine. | 你会让,你知道, 所以其他的事情,水合,喝咖啡因。 |
| 543 | Like I | 喜欢我 |
| 544 | you don't want to burn extra energy on the neuroticism of trying to get everything right. | 你不会想把额外的能量 消耗在试图让一切正常的神经病上 |
| 545 | That's making you weak, right? | 这让你变得软弱,对不对? |
| 546 | You need, and I look at every opportunity to build resilience. | 你需要,我看看每一个机会 建立复原力。 |
| 547 | Like we were saying before we started recording, I, you know, yesterday I had | 就像我们在开始录制前说的 我,你知道,昨天我... |
| 548 | far less sleep than I normally get. | 睡得比我平常还少 |
| 549 | I feel great today. | 我今天感觉很好 |
| 550 | I have a practice for that, | 我有一个练习, |
| 551 | which I can talk about recovering mental and physical vigor, but I really wanted to see my | 我可以谈论恢复精神和身体活力, 但我真的想看看我的 |
| 552 | best childhood friend who's a neurosurgeon and neuroscientist do a neurosurgery and be there. | 作为神经外科医生和神经科学家的最好的童年朋友 做神经外科手术并在那里。 |
| 553 | And also I recorded yesterday and I very much wanted to be here and it meant flying yesterday | 还有我昨天录的 我非常想来这里 意思是昨天会飞 |
| 554 | and the flight was delayed. | 航班被推迟了 |
| 555 | So instead of getting angry about the flight being delayed, | 而不是因为航班延误而生气 |
| 556 | I always ask myself one of two questions. | 我总是问自己两个问题中的一个 |
| 557 | Do I completely relax or do I continue to work? | 我完全放松 还是继续工作? |
| 558 | What I don't do is any in-between. | 我所不做的是任何中间。 |
| 559 | I am perfectly fine. | 我没事 |
| 560 | Just sitting there, | 就坐在这里 |
| 561 | completely relaxing. | 完全放松下来。 |
| 562 | Yes. | 对 |
| 563 | Let yourself scroll social media for a short period of time. | 让自己在社交媒体滚动短时间. |
| 564 | Let yourself watch a movie, socialize, text with friends, call your mother. | 让自己看电影 社交 和朋友发短信 给你妈打电话 |
| 565 | You know, | 你知道吗, |
| 566 | my mother's already called me more. | 我妈妈已经给我打电话了 |
| 567 | So, but don't do a hybrid of the two or really focus in and get | 所以,但不要做一个混合 两者或真正聚焦 |
| 568 | some work done. | 做了点工作 |
| 569 | At the airport yesterday, I decided I'd had a long day. | 昨天在机场,我决定今天很长 |
| 570 | I knew that today was going to | 我知道今天会 |
| 571 | be a long but exciting one. | 是一个漫长但令人兴奋的。 |
| 572 | Decided to just get complete rest. | 决定只是得到完整的休息。 |
| 573 | On the flight into San Francisco, | 在飞往旧金山的航班上 |
| 574 | I took a brief nap, got to my hotel, got things settled and I could feel my mind going towards, | 我睡了一小觉 到了酒店 事情都解决了 我能感觉到我的头脑正在走向 |
| 575 | I'm going to be tomorrow. | 我明天会去。 |
| 576 | What good does that do? | 这有什么用? |
| 577 | And you always should be asking the question, | 你总是应该问这个问题, |
| 578 | is this in the left column or the right column? | 这是在左栏还是右栏? |
| 579 | And I'll explain what that means. | 我会解释那是什么意思。 |
| 580 | A guy named | 有个家伙 |
| 581 | Andy Stumpf, he's a former, what we call tier one SEAL team operator. | Andy Stumpf 他是个前辈 我们称之为海豹突击队的一级操作员 |
| 582 | He has a podcast called | 他有一个播客叫 |
| 583 | Clearing Hot. | 清热. |
| 584 | He's super impressive guy from his work in the SEAL teams. | 他在海豹突击队的工作令人印象深刻 |
| 585 | And he went on to break | 他继续打破 |
| 586 | two world records doing other difficult, dangerous things. | 两个世界纪录 做其他困难,危险的事情。 |
| 587 | But he has this exercise that he shared | 但是他有这样的练习 他分享 |
| 588 | with me, which I do, which is you take out a sheet of paper, you do this about once a month | 和我在一起,我这样做,你拿出一张纸, 你做这个大约每月一次 |
| 589 | and you write down in the left column, all the things that concern you, what people think of me, | 在左栏写下所有与你有关的事情 人们对我的看法 |
| 590 | what I see, worries, everything. | 我看到的,忧愁,一切。 |
| 591 | You put all that in the left column. | 你把这些都放在左栏 |
| 592 | In the right column, | 在右栏, |
| 593 | you put all the things that you can actually control. | 你把所有你能实际控制的东西都放进去 |
| 594 | What can you do? | 你能怎么办? |
| 595 | Exercise, hydrate, | 运动,水合物, |
| 596 | sleep, practice turning your brain off, call your mother, all the things that, | 睡觉,练习关闭你的大脑, 打电话给你的母亲,所有的事情, |
| 597 | and what you realize is that you really don't have any control over the things in the left | 你意识到你无法控制左边的东西 |
| 598 | column. | 栏。 |
| 599 | And we all know this, but this exercise, it's so valuable. | 我们都知道这一点, 但是这个练习,它是如此宝贵。 |
| 600 | I'm so glad Andy taught it to | 我很高兴安迪教它 |
| 601 | me. | 来啊 |
| 602 | I read it about it first in his book, Drown Proof, which is an excellent book, but then he | 我先在他的书《溺水证明》里读到的 这本书很棒 但后来他 |
| 603 | described it to me directly. | 直接告诉我的 |
| 604 | For the month afterwards, you notice when things are in the | 一个月之后,你注意到当事情在 |
| 605 | left column or the right column. | 左栏或右栏。 |
| 606 | So last night I was thinking, Oh God, like if, and I even thought, | 所以昨晚我在想,哦,上帝, 就像,我甚至想, |
| 607 | because this is the way the mind goes, Oh, someone sets off a fire alarm or someone's | 因为这样的想法, 哦,有人点燃了火警铃或某人的 |
| 608 | out in the hotel, I'm going to get even left. | 在酒店里,我会得到甚至离开。 |
| 609 | I'm like, can I control that? | 我像,我能控制吗? |
| 610 | No, I can't control it. | 不,我无法控制它。 |
| 611 | You notice how crazy the mind is with all these concerns and how few of those concerns you can | 你注意到这些担心有多疯狂 以及你能够关心的很少 |
| 612 | actually impact. | 实际影响。 |
| 613 | So that's the main way you do it. | 这就是你的主要方法。 |
| 614 | And every opportunity to stress is an opportunity | 每一次压力的机会都是机会 |
| 615 | to practice stress resilience. | 锻炼抗压力能力。 |
| 616 | Every opportunity to stress is an opportunity to let go of some | 每一次强调的机会都是 放弃某些机会 |
| 617 | component. | 组件。 |
| 618 | These opportunities come all day long. | 这些机会是一天到晚的。 |
| 619 | You know, you don't have to be David Goggins to | 你知道,你不必成为大卫·戈金斯 |
| 620 | be in the pressure test all day long. | 整天都在压力测试中 |
| 621 | We are all in the pressure test and even just keeping your | 我们都在压力测试中 甚至只是保持你的 |
| 622 | mind in that right column. | 注意右栏 |
| 623 | So I actually around our podcast studio and with my friends, we sort | 所以我在播客工作室附近 和我的朋友们一起整理 |
| 624 | of have this saying now, like that's our left column issue. | 现在有这个说法, 就像这是我们的左栏刊。 |
| 625 | And so it becomes this question. | 所以它变成了这个问题。 |
| 626 | I think it varies culturally. | 我认为这在文化上有所不同。 |
| 627 | Do you talk about it or does that build it? | 你是在说还是在说? |
| 628 | Maybe talking about things | 说不定是谈事情 |
| 629 | allows you to expunge it, to delete it. | 允许您删除或删除它。 |
| 630 | I think it builds it. | 我认为它是建的。 |
| 631 | Stay in the right column. | 住右栏. |
| 632 | And when | 什么时候 |
| 633 | your mind starts drifting into the left column, great. | 你的思想开始漂移到左栏,太好了。 |
| 634 | That's a great opportunity to practice | 这是练习的好机会 |
| 635 | getting your mind back over into the right hand column. | 让你的头脑回到右手栏。 |
| 636 | How do you do that? | 你怎么做到的? |
| 637 | You think about | 稱稱 |
| 638 | literal actions. | 文字动作。 |
| 639 | You get extremely present. | 你得到非常的礼物。 |
| 640 | I can take a sip of water. | 我可以喝点水 |
| 641 | It might sound trivial. | 听起来很微不足道 |
| 642 | I can smell what the air is like in here. | 我能闻到这里的空气 |
| 643 | It feels good. | 感觉不错。 |
| 644 | It's so quiet in here. | 这里太安静了 |
| 645 | I really like | 我真的很喜欢 |
| 646 | the background quiet of this place. | 这个地方的背景安静。 |
| 647 | I've enjoyed meeting you. | 我很高兴见到你。 |
| 648 | I learned about some new neurotech | 我学了一些新的神经技术 |
| 649 | already based on the devices on your temple. | 已经根据你寺庙的装置 |
| 650 | Like you can really get present. | 就像你能真正得到礼物一样。 |
| 651 | And suddenly | 突然间 |
| 652 | because of this comes from my training as a neuroscientist, the brain works in what are | 因为这来自于我作为一个神经科学家的训练, 大脑在什么是工作 |
| 653 | called dynamic attractor states, which is not a way of trying to sound academic or fancy. | 被称作动态吸引状态, 这不是一种尝试 听起来学术或花哨。 |
| 654 | Think of | 考虑一下 |
| 655 | your thoughts and your emotions as a ball bearing on a flat surface. | 你的思想和情绪 在一个平坦的表面。 |
| 656 | But as you think more about | 但当你更想 |
| 657 | that surface starts to become concave. | 地表开始变得凝固 |
| 658 | And as you learn more about it and you go into it and you | 当你学到更多,你进入它,你 |
| 659 | think about it, it becomes a trench. | 想想看,它会变成战壕 |
| 660 | And now that ball bearing is locked in that trench. | 现在球轴承被锁在战壕里了 |
| 661 | And typically it takes something very robust, like calling a friend and them saying, what are | 通常它需要非常强壮的东西, 比如打电话给朋友和他们说,什么是 |
| 662 | you doing? | 你在干吗? |
| 663 | Or getting a good night's sleep or exercise or some great event to knock that ball | 或者睡个好觉 锻炼一下 或举行什么盛事来敲球 |
| 664 | bearing back onto its flat surface again. | 回到它的平面上。 |
| 665 | But you are in charge of your mind. | 但你掌握着自己的思想 |
| 666 | And you know, | 你知道吗? |
| 667 | 50 years old, I finally realized that it's possible to control one's thoughts. | 50岁,我终于意识到控制一个人的思想是可能的. |
| 668 | It really is. | 没错 |
| 669 | You can learn to steer your thoughts. | 你可以学会引导你的思想。 |
| 670 | You can't eliminate thoughts, | 你无法消除思想 |
| 671 | but you can take your mind to where it needs to go. | 但你可以去想它该去的地方 |
| 672 | And there are opportunities all day long to | 每天都有机会 |
| 673 | practice this. | 练习这个。 |
| 674 | Right before I came in here, I went in the bathroom. | 就在我进来之前 我去了洗手间 |
| 675 | Yes, I use the bathroom. | 是的,我用厕所。 |
| 676 | And I have a practice of prayer right before I do or go on any podcast. | 在做播客或播客之前,我有祷告的练习。 |
| 677 | I ask for clarity. | 我请求澄清。 |
| 678 | I ask for the opportunity to share knowledge that I hope will be useful to people. | 我请求有机会分享我希望对人们有用的知识。 |
| 679 | I offer | 我提议 |
| 680 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}为新的意外发生的机会 | |
| 681 | I did that. | 我这样做。 |
| 682 | I do it every single | 我每一次都这样 |
| 683 | time because I take you and I take this very seriously, right? | 因为我很认真对待你,对吧? |
| 684 | People are giving us their time. | 人们给了我们时间。 |
| 685 | I'm not a person who neurotically controls every aspect of my life, but I take every opportunity | 我不是一个在神经上控制我生活各个方面的人 但我利用每一个机会 |
| 686 | I can to make my life better because in this case, I like to think that us having a richer | 我可以改善我的生活 因为在这种情况下,我喜欢认为 我们有一个丰富的 |
| 687 | conversation will benefit people more. | 对话将给人们带来更多的好处。 |
| 688 | So learn to turn it off, but that comes from practice. | 所以,学习关闭它, 但这是从实践。 |
| 689 | And you're getting micro reps all day long. | 而且你得到 微观代表一整天。 |
| 690 | The more stress, the more opportunity, the more stress, | 压力越大 机会越多 压力越大 |
| 691 | the more opportunity. | 机会越多 |
| 692 | Now, in order to learn to fall asleep at night, high morning cortisol, | 现在,为了学会睡觉 晚上,高清的皮质醇, |
| 693 | don't drink caffeine too late in the day, get exercise at some point, ideally in the first | 白天不要喝咖啡因太晚,在某个时候去锻炼,最好在第一时间 |
| 694 | half of your day. | 半天时间 |
| 695 | But if you have to do it in the evening, do it in the evening. | 但如须夜中作么生. |
| 696 | But I am a huge, | 但我是一个巨大的, |
| 697 | huge believer, practitioner, and fan of a practice that originated in India, which is called yoga | 伟大的信仰者,实践者, 和爱好者 一个起源于印度的实践, 这叫做瑜伽 |
| 698 | nidra. | 尼陀罗. |
| 699 | This, in addition to the morning high and nighttime low cortisol is in my mind, the most | 除了早上高夜低的皮质醇 在我脑海里,最 |
| 700 | powerful tool that we can cultivate because it teaches you to turn off thinking and planning | 强大的工具,我们可以培育 因为它教你关闭 思考和规划 |
| 701 | and allows you to learn how to get into pure sensation. | 让你学会如何进入纯粹的感觉 |
| 702 | It sounds so squishy, but I'll tell | 听起来很粗糙 但我会告诉你 |
| 703 | you, no drug will do this, at least not in a healthy way. | 你,没有药物会做到这一点, 至少不以健康的方式。 |
| 704 | Any drug that takes you out of | 任何让你退出的药 |
| 705 | thinking and planning and just into pure sensation, that drug is going to rebound you into a rough | 思想和计划 并只是进入纯粹的感受, 毒品会反弹你 到粗糙 |
| 706 | place when you come out of it. | 当你从那里出来的时候 |
| 707 | Yoga nidra, and in fairness, a few years back, I started calling it | 瑜伽尼陀罗 公平地说 几年前 我开始叫它 |
| 708 | non-sleep deep rest. | 不睡觉 深睡。 |
| 709 | That was not, this is a great opportunity to talk to your audience | 不是,这是跟观众交谈的好机会 |
| 710 | who may know that, you know, some people were critical of that decision. | 他们可能知道,你知道, 有些人批评了那个决定。 |
| 711 | The reason for that | 原因 原因 |
| 712 | is I wanted people to understand the real value of this practice. | 我想让人们了解 这种做法的真正价值。 |
| 713 | And I always make the effort to | 我总是努力 |
| 714 | credit yoga nidra as the origin of it. | 以瑜伽尼陀为起源 |
| 715 | I take no credit for this practice, but in quote unquote, | 我对这个做法不屑一顾, 但引文未引, |
| 716 | the West, such a silly term, right? | 西方,这么愚蠢的术语,对不对? |
| 717 | But in the West, there's, there's this assumption, | 但是在西方,有,有这个假设, |
| 718 | people hear yoga and they think movement. | 人们听到瑜伽,他们思考运动。 |
| 719 | And then a lot of people who they think, I don't want to do | 然后很多人 他们认为,我不想做 |
| 720 | yoga, which is just their own limitation, but yoga nidra involves what? | 瑜伽,这仅仅是他们自己的限制, 但瑜伽尼德拉涉及什么? |
| 721 | It involves lying or | 它涉及说谎或 |
| 722 | sitting down. | 坐下来 |
| 723 | You know this, I'm sure. | 你知道这一点,我敢肯定。 |
| 724 | Long exhale, breathing, slowing the heart rate down, | 呼吸 呼吸 心跳减慢 |
| 725 | deliberately noticing my mind is in a mode of thinking and doing and planning. | 故意注意到我的思想 是一种思考、行为和计划的方式。 |
| 726 | I'm going to | 我会 |
| 727 | move it into pure sensation. | 把它变成纯粹的感觉 |
| 728 | Just focus on what I hear, what I feel. | 专心于我听到的,我的感受。 |
| 729 | This is so critical. | 这是如此关键。 |
| 730 | This is the | 这是 |
| 731 | first and most basic step in what I call turning your mind off. | 首先,也是最基本的一步,我叫它关闭你的思想。 |
| 732 | It's turning off planning and | 它关闭了计划 |
| 733 | thinking and doing, and it's a skill. | 思考和做, 这是一个技能。 |
| 734 | You do this for 10, 20 or 30 minutes, one, three or seven days | 10、20、30分钟,1、3、7天 |
| 735 | a week. | 一个星期 |
| 736 | And across a couple of years, you get very good at it. | 几年来,你非常擅长 |
| 737 | So I started it in 2017 and I thought | 所以我从2017年开始,我想 |
| 738 | to myself, this is remarkable. | 对我自己来说,这是了不起的。 |
| 739 | I can fall asleep more easily. | 我可以轻松地睡着 |
| 740 | If I wake up in the middle of the | 如果我醒来 在中间 |
| 741 | night, I know how to turn my mind off. | 晚上,我知道如何 关闭我的思想。 |
| 742 | Do that again. | 再来一次 |
| 743 | I do it again for 10 minutes. | 我又做了十分钟。 |
| 744 | There's also | 还有 |
| 745 | an eye movement trick that you can do. | 一个眼动伎俩 你可以做的。 |
| 746 | You want to hear something really wacky. | 你想听一些很怪的东西。 |
| 747 | So there's a paper | 所以有纸 |
| 748 | published a few years ago where they developed this giant bed that rocks back and forth and people | 几年前出版 在那里他们开发了这个巨大的床 岩石前后和人 |
| 749 | fall asleep very quickly. | 睡着了很快。 |
| 750 | Hmm. | 是吗? |
| 751 | Okay. | 摆 |
| 752 | Well, I don't have a rocking bed. | 我没有摇床 |
| 753 | You don't have a rocking bed. | 你没有摇床。 |
| 754 | It's not very practical. | 不甚实际. |
| 755 | There's also a paper published in a really fine journal showing that | 还有一篇论文发表在一个非常好的杂志上 显示 |
| 756 | there's a particular rate of walking and swaying that parents naturally find that puts their baby | 父母自然会发现有特别的步态和摇摆率 让孩子出生 |
| 757 | to sleep. | 睡觉。 |
| 758 | And it matches the same rocking speed, right? | 和同样的摇晃速度,对不对? |
| 759 | That's a very slow back and forth rocking. | 这是一个非常缓慢的前后摇摆。 |
| 760 | Say, okay, this is age-old wisdom, but what does this do? | 好吧,这是古老的智慧,但这有什么作用? |
| 761 | You would think it was the physical | 你会认为是身体上的 |
| 762 | sensation. | 感觉 |
| 763 | And in some sense it is, but turns out, and this is the basis of some new technologies | 从某种意义上说,它是, 但事实证明, 这是一些新技术的基础 |
| 764 | that I'm not a part of, but I've had the opportunity to try of eye masks that can induce sleep. | 我不是其中的一部分, 但我有机会尝试 眼罩可以诱导睡眠。 |
| 765 | The next time you have trouble falling asleep or getting back to sleep, keeping your eyes closed, | 下次你睡不着 睡不着 闭上眼睛 |
| 766 | slowly move your eyes to one side, then to the other side. | 慢慢地将你的眼睛移到一边,然后移到另一边。 |
| 767 | Then you're going to move your eyes | 然后,你会移动你的眼睛 |
| 768 | counterclockwise. | 逆时针。 |
| 769 | I told you it would be kind of crazy. | 我告诉过你会很疯狂的 |
| 770 | Then clockwise, then kind of look towards | 然后顺时针看 |
| 771 | the tip of your nose. | 你鼻子的尖顶。 |
| 772 | You're not crossing your eyes and then exhale. | 你没有越过你的眼睛 然后呼气。 |
| 773 | Now, when you do that, | 现在,当你这样做, |
| 774 | because there is a relationship between the eyes and your cerebellum, this area of your brain, | 因为眼睛和大脑之间有关系 你的大脑的这个领域, |
| 775 | that is primitive area of your brain that controls balance, you disrupt what we call | 那是你大脑中控制平衡的原始区域 你破坏我们所谓的 |
| 776 | proprioceptive circuits. | 自主电路. |
| 777 | proprioception是了解你的四肢在太空中的位置. | |
| 778 | To fall asleep, you need to forget your body position. | 要睡着了,你需要忘记你的身体位置。 |
| 779 | This is the first critical step in | 这是关键的第一步 |
| 780 | falling asleep that nobody talks about. | 睡着了,没有人谈论。 |
| 781 | And so now there's some really interesting technology | 所以现在有一些非常有趣的技术 |
| 782 | stimulating and inhibiting certain brain areas that control proprioception, | 刺激和抑制控制自主性的某些大脑区域, |
| 783 | and it makes people sleepy, and they fall asleep. | 它让人们困, 他们睡着了。 |
| 784 | So as crazy as this sounds- | 听起来很疯狂... |
| 785 | This really works. | 这真的有用。 |
| 786 | It really works. | 这真的有用。 |
| 787 | Now, if you drink four cups of coffee and you're ruminating | 现在,如果你喝四杯咖啡 而你在反省 |
| 788 | over something, it's not going to override that. | 因为什么, 它不会推翻它。 |
| 789 | But if you wake up in the middle of the night, | 但如果你半夜醒来 |
| 790 | you go to the restroom, for instance, I woke up, I can go back. | 你去厕所,例如,我醒来,我可以回去。 |
| 791 | Maybe it's noisy. | 也许很吵 |
| 792 | Someone made a | 有人做了一个 |
| 793 | noise. | 声音 |
| 794 | Close your eyes, and with your eyes closed, you're going to move your eyes. | 闭上眼睛,用眼睛,你就会移动眼睛。 |
| 795 | It doesn't matter | 没关系 |
| 796 | to left or right. | 左边或右边。 |
| 797 | First, you go one side, then the other side. | 首先,你走一边,然后另一边。 |
| 798 | Maybe do it again if you want, | 如果你想再做一次的话 |
| 799 | then counterclockwise, clockwise. | 然后逆时针,顺时针。 |
| 800 | Then you kind of point your eyes towards your midline or your | 然后把眼睛指向中线或者你 |
| 801 | nose, and then you exhale. | 鼻子,然后你呼气。 |
| 802 | And you forget body position. | 你忘了身体状况 |
| 803 | Many, many people who I've taught this | 我教过很多人 |
| 804 | to write to me and say, I can't believe it, but I then wake up the next morning. | 写信给我说,我不敢相信 但我第二天早上醒来 |
| 805 | It's wild. | 野'. |
| 806 | I did | 没错 |
| 807 | it on the plane ride here. | 在飞机上 |
| 808 | I was out. | 我出来了。 |
| 809 | Also, these circuits that we access in yoga nidra of | 而且,这些电路 我们进入瑜伽尼德拉 |
| 810 | self-directed relaxation or of turning off proprioception, their knowledge of our body | 自我指导的放松或关闭自主, 他们对我们身体的了解 |
| 811 | they are amenable to plasticity, which is simply to say that they get stronger in response to these | 它们容易产生可塑性,这仅仅是说它们在应对这些挑战方面变得更加强大。 |
| 812 | behaviors over time. | 行为随时间演变。 |
| 813 | The plasticity of these behaviors is really critical. | 这些行为的可塑性非常关键。 |
| 814 | You get better | 你变好 |
| 815 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}对着它 | |
| 816 | The same way that I'm sure, you sit down and you're really excited about something, | 就像我敢肯定, 你坐下,你真的很兴奋的东西, |
| 817 | you're in immediate focus. | 你马上集中精神 |
| 818 | But I'm guessing at some point in your school career, your career | 但我猜在你学校事业的某个时候 你的事业 |
| 819 | career, you perhaps are like, I don't want to do this, but you know how to get in gear. | 事业,你也许喜欢, 我不想这样做, 但你知道如何得到装备。 |
| 820 | You think, | 你觉得 |
| 821 | okay, what do I have to do? | 好吧,我该怎么办? |
| 822 | Maybe you watch a YouTube video. | 也许你看一个YouTube视频。 |
| 823 | Maybe you don't. | 也许你不知道。 |
| 824 | You turn on some | 你打开一些 |
| 825 | music. | 音乐 |
| 826 | You tell yourself, what's wrong with me? | 你告诉自己,我怎么了? |
| 827 | Like, all right, let's get this. | 好吧,我们来拿这个 |
| 828 | You call someone, | 你叫人来 |
| 829 | let's do it. | 让我们做到这一点。 |
| 830 | And you're in. | 你进来了 |
| 831 | You know how to ramp up, but do you know how to turn it off? | 你知道怎么爬上去,但你知道怎么关掉吗? |
| 832 | Do you | 你会吗? |
| 833 | know how to ramp down? | 知道怎么爬下去吗? |
| 834 | And the best athletes know how to do this. | 最好的运动员知道如何做到这一点。 |
| 835 | That's a skill you learn. | 这是你学的技能。 |
| 836 | And so this 25 year old person, I would say, great, you are in the peak of the opportunity | 所以,这个25岁的人,我会说, 太好了,你正处于机会的顶峰 |
| 837 | to still rewire your brain in the right ways. | 继续用正确的方式重新连接你的大脑。 |
| 838 | That includes get after it culture. | 包括追求文化 |
| 839 | But how are | 但怎么样 |
| 840 | you going to turn off your brain to restore, reset, dump the data that's not significant | 你要关闭你的大脑 恢复,重置,丢弃 数据不重要 |
| 841 | from the day before? | 从前一天? |
| 842 | The conflict you had was on the thing you saw online is an attempt to steal | 你在网上看到的那场冲突 是想偷东西 |
| 843 | your focus and energy and sleep. | 专注 精力和睡眠 |
| 844 | When I go on X, I'm literally, it's warfare. | 当我继续X,我字面上,这是战争。 |
| 845 | I'm a benevolent | 我是一个善良的人 |
| 846 | player there, but you're not going to take my energy. | 玩家在那里, 但你不会占用我的能量。 |
| 847 | I think about this. | 我想这个。 |
| 848 | I have a shield up. | 我有一个盾牌。 |
| 849 | You're not going to take my energy. | 你不会夺走我的能量的 |
| 850 | Somebody says something about me. | 有人说我的事 |
| 851 | I know what they're trying to | 我知道他们想干什么 |
| 852 | do. | 说吧 |
| 853 | They're losing energy, but I'm not going to let them take it. | 他们正在失去能量 但我不会让他们拿走的 |
| 854 | It's a video game. | 腾讯游戏. |
| 855 | And you win | 你赢了 |
| 856 | by taking as many of those attentional resources and putting them into your health, your wellbeing. | 利用尽可能多的关注资源 并把它们用于你的健康和幸福 |
| 857 | This includes how you treat other people. | 这包括你如何对待别人。 |
| 858 | You think you're a high, can you be like a high focus | 你以为自己是高人 能像高人一等吗 |
| 859 | driven person and switch it off. | 开车的人把它关掉 |
| 860 | That's a mental career, financial, whatever you want to call it, | 这是一个精神生涯, 财务,无论你想称之为它, |
| 861 | physical athlete that that's the, that's the dangerous person. | 体育运动员就是那个 危险人物 |
| 862 | I don't worry about the person | 我不担心这个人 |
| 863 | who can just get after it and drink 12 cups of coffee, pop an Adderall and, and just outwork | 喝12杯咖啡 喝一瓶阿德罗酒 然后出去工作 |
| 864 | everybody. | 每个人。 |
| 865 | So the next morning they're, they're outworking everybody. | 所以第二天早上,他们比所有人工作都要忙 |
| 866 | Okay. | 摆 |
| 867 | See on Thursday, | 见星期四, |
| 868 | I'm going to, I'm going to blast past you. | 我会的,我会爆你。 |
| 869 | And I actually learned this when I was first starting | 我第一次开始的时候就学到了这个 |
| 870 | off in neuroscience, I would go to meetings. | 在神经科学领域,我会去开会。 |
| 871 | I never liked drinking alcohol. | 我从来不喜欢喝酒 |
| 872 | First of all, | 首先,我们... |
| 873 | I don't like the way people act when they drink alcohol. | 我不喜欢人们喝酒时的行为 |
| 874 | I never felt like I, there might've been | 我从来没有感觉像我, 有可能是 |
| 875 | a few weddings or parties in my life where like I'm with friends I really know. | 我生命中的几个婚礼或派对 就像我和朋友在一起 |
| 876 | And we have a few | 我们有几个 |
| 877 | drinks and like, there's that bonding feeling is great. | 饮料和喜欢, 有那种连接的感觉是伟大的。 |
| 878 | Let's be honest. | 老实说 |
| 879 | It was great. | 这是伟大的。 |
| 880 | But most of | 但大多数 |
| 881 | the time at scientific meetings, I just noticed people being sloppy and stupid, saying dumb | 在科学会议上,我只是注意到人们 粗鲁和愚蠢,说哑 |
| 882 | things, getting themselves in trouble. | 事情,让自己陷入困境。 |
| 883 | Also, I was there to build my career. | 而且,我在那里建立我的事业。 |
| 884 | So I thought, well, | 所以我觉得,嗯, |
| 885 | maybe in 20 years, when I'm a tenured professor, I'll do that. | 也许20年后,当我是终身教授时,我会这样做。 |
| 886 | But now I'm going to bed early on | 但现在我要早点睡觉了 |
| 887 | night one. | 晚上1点 |
| 888 | And on night two, those guys who are really established, like they're kind of dragging | 到了晚上2点, 那些真正成熟的人, 就像他们拖着 |
| 889 | by day three, they're falling asleep and like they're with their mouth open and drooling in the, | 到了第三天,他们睡着了 就像他们嘴张着 流口水一样, |
| 890 | in the meetings and a bunch of students do too. | 和一群学生一样。 |
| 891 | These were athletes. | 他们是运动员 |
| 892 | I'd be like, this is too easy. | 我想,这太容易了。 |
| 893 | I'm still there, front row, taking notes, getting my workouts in. | 我仍然在那里,前排,做笔记,让我的锻炼。 |
| 894 | And on the last night, | 而在最后一晚, |
| 895 | I might have a good time. | 我可能玩得很开心 |
| 896 | So it's not that I don't have a good time, but I, from day one, | 因此,这不是我没有 一个好时机,但我,从第一天起, |
| 897 | I, I'm going to pass you, not you, but you get the idea. | 我,我会通过你,不是你, 但你得到的想法。 |
| 898 | I'm going to pass up the next person | 我要放弃下一个人 |
| 899 | by what I don't do as much as what I do. | 由我所作所为不如我所作所为. |
| 900 | And we don't hear about this because it's a little | 我们没有听到这个,因为它有点 |
| 901 | bit hard to put all this into a 90 second clip on social media. | 在社交媒体上, |
| 902 | So a lot of get after itself, | 所以有很多事情要解决 |
| 903 | take this peptide, take this stimulant and listen, I love caffeine and I think there's a place for | 服用这种镇定剂,服用这种兴奋剂,听好,我喜欢咖啡因,我觉得这里有地方适合 |
| 904 | these tools, but it's much easier to get in gear. | 这些工具, 但是它更容易得到齿轮。 |
| 905 | How do you do that? | 你怎么做到的? |
| 906 | Day in, day out consistently | 日复一日,日复一日地离开 |
| 907 | have a reset day, one day per week. | 重设一天,每周一天。 |
| 908 | I don't exercise. | 我不锻炼。 |
| 909 | I try and spend as much time in fresh | 我尽量把时间花在新鲜的 |
| 910 | air, sunshine and relaxation as I can. | 空气,阳光和放松,尽我所能。 |
| 911 | But if I can't, I might just veg all day. | 但如果我不能的话 我可能整天都吃蔬菜 |
| 912 | Like do nothing | 像什么都不做一样 |
| 913 | half a day, watch, watch a movie with my girlfriend, relax, just kick back, hang out, be, I call it, | 半天,看,看电影 和我女朋友,放松,只是踢回,挂出,是,我叫它, |
| 914 | I sort of joke. | 我开玩笑的 |
| 915 | It's our zero cortisol day. | 这是我们的零皮质醇日。 |
| 916 | No such thing as a zero. | 何谓为零. |
| 917 | I still get the sunlight | 我仍然有阳光 |
| 918 | in the morning, get that cortisol. | 早上,拿皮质醇。 |
| 919 | You know, I didn't emphasize this enough before, but I'll | 你知道,我之前没有足够强调这一点, 但我会 |
| 920 | just return to the, if you have a high morning cortisol peak, any stress that comes, you'll be | 刚回到,如果你有一个高 早晨皮质醇峰, 任何压力 来,你会 |
| 921 | able to deal with it. | 能够处理它。 |
| 922 | There's actually really good data on this. | 这上面有非常好的数据 |
| 923 | I, I'm not here to plug my book, | 我不是来插我的书的 |
| 924 | but I have this book protocols, which discusses this, that the return to baseline of cortisol | 但我有一本书协议, 讨论这个问题, 恢复皮质醇的基线 |
| 925 | after a stressor is much faster. | 在压力增强后会更快 |
| 926 | If you had high morning cortisol, the worst situation is a, what's | 如果你有高早皮质醇, 最糟糕的情况是,什么是 |
| 927 | called flattening of the morning of the cortisol curve across the day, where it's not a big peak | 平坦的早晨 皮质索尔曲线穿过白天, 在那里它不是一个大的峰 |
| 928 | in the morning. | 早上的时候 |
| 929 | It's kind of high middish baseline into the evening. | 它有点高 中度基线进入晚间。 |
| 930 | Any stress that comes is riding | 任何压力是骑马 |
| 931 | on an higher baseline. | 在更高的基线。 |
| 932 | Now it's carrying into the evening. | 现在,它携带 进入晚上。 |
| 933 | It disrupts, it's shown to disrupt all | 它破坏,它显示 破坏所有 |
| 934 | sorts of things. | 有点事 |
| 935 | Blood glucose regulation, all the negative effects of cortisol, so-called chronic | 血糖调节 皮质醇的所有负面影响 所谓的慢性 |
| 936 | stress are really about afternoon and nighttime high cortisol. | 压力是下午和晚上的高皮质醇 |
| 937 | We're never told this. | 我们从来没有被告知这一点。 |
| 938 | Also, | 还有, |
| 939 | if you're somebody who uses, for instance, ashwagandha to suppress cortisol, that should | 如果你是某个人 谁使用,例如,Ashwagandha 压制皮质醇, |
| 940 | definitely be done in the final hours of the day, not in the morning. | 绝对是在一天的最后几个小时完成的,不是在早晨。 |
| 941 | Small amounts in the early | 早期的小额 |
| 942 | part of the day. | 一天的一部分。 |
| 943 | Fine. | 还好 |
| 944 | Later in the day, not so good. | 后期,不甚善. |
| 945 | I don't recommend people take ashwagandha | 我不建议别人拿阿斯瓦干达 |
| 946 | for long periods of time, maybe for two, for, well, it potently reduces cortisol, you know, | 长时间,也许两个, 因为,嗯,它有力 降低皮质醇,你知道, |
| 947 | by one study, depending on the amount, but 600 milligrams, you know, twice, you know, but, or so | 一次研究,根据数量, 但600毫克,你知道,两次,你知道, 但左右 |
| 948 | can reduce cortisol significantly by about 30%. | 可以将皮质溶解显著降低约30%. |
| 949 | You want high morning cortisol. | 你想要高早皮质醇。 |
| 950 | So you want it | 这么说你想要 |
| 951 | in the afternoon. | 在下午的时候。 |
| 952 | I would say if you're going to reduce the cortisol using ashwagandha at high | 我会说,如果你要减少皮质醇 使用Ashwagandha在高处 |
| 953 | doses, you want to limit that to about two weeks without taking, and then take two weeks off. | 剂量,你想限制 大约两周不服用, 然后休息两周。 |
| 954 | In moderate doses, you know, 300 up to 600 milligrams is probably fine to take consistently, | 在中度剂量,你知道,300至600毫克 可能可以持续服用, |
| 955 | but in the second half of the day, some people take things to fall asleep. | 但是在下半天,有些人会拿东西睡觉. |
| 956 | I think things like | 我想事情是这样的 |
| 957 | magnesium, theanine, apigenin, which is chamomile tea, or things like ashwagandha can help. | 镁,西安宁,阿皮根宁,即甘菊茶,或诸如阿斯瓦甘达等东西可以帮助. |
| 958 | But if | 不过如果 |
| 959 | you're not doing all the right behaviors, it's going to make a trivial impact. | 你没有做所有正确的行为, 它会是一个微不足道的影响。 |
| 960 | And I have been | 我曾经是 |
| 961 | somewhat, you know, bullish on experimenting with things like pineal gland, which is a peptide that | 有点,你知道,在实验诸如松果腺之类的东西时大吃一惊。 |
| 962 | can help increase REM sleep, but only every once in a while. | 可以帮助增加REM睡眠,但偶尔只有一次. |
| 963 | I don't think it's good to rely on | 我觉得靠不住了 |
| 964 | pharmacology to induce sleep too often, also because you're short-circuiting your ability | 药理学 诱导睡眠太频繁, 也因为你短路 你的能力 |
| 965 | to turn your mind on. | 以打开你的头脑。 |
| 966 | But I do like stimulants early in the day, in particular caffeine. | 但我很早就喜欢兴奋剂 尤其是咖啡因 |
| 967 | That's | 这是 |
| 968 | my main stimulant, alpha GPC and things of that sort, energy drinks. | 我的主要兴奋剂,αGPC 之类的东西,能量饮料。 |
| 969 | Do you use nicotine? | 你用尼古丁吗? |
| 970 | It seems | 看起来 |
| 971 | everyone uses nicotine now. | 现在大家都用尼古丁 |
| 972 | Oh, good for you. | 哦,对你有好处。 |
| 973 | You might be the one male under 40 I've met that | 你可能是40岁以下的男性 我见过 |
| 974 | doesn't take nicotine. | 不服用尼古丁药 |
| 975 | You know, nicotine creates an alert but calm state, which is a very coveted | 尼古丁制造出一种警觉但平静的状态 这是一种非常渴望的状态 |
| 976 | state. | 状态。 |
| 977 | It's hard to get that state, but it does increase blood pressure and is a very, very habit | 很难达到那种状态,但血压确实会增加 是一种非常非常习惯的习惯 |
| 978 | forming. | 组成。 |
| 979 | I mean, you see these guys who they start with one three milligram pouch, six milligram | 我的意思是,你看到这些人 他们从一个3毫克的邮袋,6毫克 |
| 980 | pouch pretty soon. | 邮袋很快。 |
| 981 | It's five pouches a day. | 每日五邮袋. |
| 982 | I love competing with those guys because in a few years, | 我喜欢和那些家伙竞争 因为几年后 |
| 983 | they're going to have other issues. | 他们会有其他问题。 |
| 984 | My dad, who's a scientist, taught me this long ago. | 我爸爸是个科学家 很久以前就教我的 |
| 985 | He said, | 他说, |
| 986 | listen, you got to learn to be a long distance runner. | 听着,你必须学会成为一个长距离跑者。 |
| 987 | This is a long game. | 这是一个漫长的游戏。 |
| 988 | You want to win the | 你想赢 |
| 989 | long game. | 漫长的游戏。 |
| 990 | You want to win the short and the medium game too, but you want to win the long game. | 你也想赢得中短赛,但希望赢得长赛. |
| 991 | Anyone can push hard in the short term, but they're just, and you're going to see, | 任何人都可以在短期内用力,但他们只是, 你会看到, |
| 992 | you're just going to see people start dropping out. | 你会看到人们开始退学。 |
| 993 | So take care of those final hours of the day, | 照顾好今天的最后几个小时 |
| 994 | learn to turn it off. | 学会关掉它。 |
| 995 | You can also practice yoga nidra with a 10, 20 or 30 minute script. | 也可以用10,20或30分钟的剧本练习瑜伽尼陀. |
| 996 | 在YouTube上他们有数吨. | |
| 997 | We have some on our webpage that they're all zero cost. | 我们的网页上有些是零成本的 |
| 998 | They're all, it just depends on what you like. | 他们都是,这取决于你喜欢什么。 |
| 999 | You could do the practice that in the day. | 你可以在白天做这个练习。 |
| 1000 | If | 若为 |
| 1001 | you don't get enough sleep, for instance, I highly recommend doing it first thing when you wake up in | 你睡得不够,比如说 我强烈建议你醒过来后先睡 |
| 1002 | the morning to recover the sleep you didn't get. | 早上恢复你没有睡的觉 |
| 1003 | It's very potent at recovering mental and physical | 它很能恢复身心 |
| 1004 | vigor. | 振动. |
| 1005 | If you can't do it then in the afternoon, I always have a little bit of a dip around 2 PM. | 如果你不能在下午做, 我总是有一点点在2点左右。 |
| 1006 | If I didn't sleep enough the night before, I religiously do a yoga nidra between 2 and 3 PM, | 如果我前一晚睡得不够, 我虔诚地在下午2点到3点之间做瑜伽尼德拉, |
| 1007 | maybe even 10 minutes, ideally 20 or 30. | 也许甚至10分钟,理想的20或30。 |
| 1008 | Come out of that, hydrate, maybe a little bit of caffeine. | 出来吧,水合物,也许有点咖啡因。 |
| 1009 | Boom, you're right back. | 皋,你马上回来。 |
| 1010 | There's now data showing that pockets of your sleep, of your brain go into | 现在有数据显示,你的睡眠,你的大脑的口袋进入 |
| 1011 | deep sleep and maybe even REM sleep while you do nidra. | 深度睡眠,也许连REM 睡眠的同时,你做尼德拉。 |
| 1012 | So it's very restorative. | 所以这是非常恢复性的。 |
| 1013 | There is no pill that will do this. | 没有药丸可以做这个。 |
| 1014 | There's no pill that will do this. | 没有药丸可以做到这一点。 |
| 1015 | And you don't do that at night? | 你晚上不这样做? |
| 1016 | Yoga nidra? | 尼德拉瑜伽吗? |
| 1017 | Before sleeping? | 在睡觉之前? |
| 1018 | I generally don't because I don't have trouble falling asleep. | 我一般不会,因为我睡不着 |
| 1019 | The challenge I've had over the | 我面对的挑战 |
| 1020 | years is falling asleep and then waking up at two or three or four in the morning and not being able | 几年都睡着 然后早上两三四时醒来 却不能 |
| 1021 | to go back to sleep. | 回去睡觉。 |
| 1022 | The eye movement trick, plus doing nidra during the daytime, I have the ability | 眼动技巧,加上白天做尼德拉,我有能力 |
| 1023 | to turn my mind off and go back to sleep. | 关掉我的思想,然后回去睡觉。 |
| 1024 | Well, the real key to becoming what you call dangerous | 真正成为危险的关键 |
| 1025 | and ultra resilient or anti-fragile, whatever language you want to use, is you learn to | 和超弹性或抗脆弱, 无论你想使用何种语言, 你学会 |
| 1026 | recognize what state you're in. | 知道你现在的状况 |
| 1027 | This is the piece actually that sits even deeper than all the rest. | 这幅画比其他的都深 |
| 1028 | The Oracle said it first, but know thyself. | 甲骨文先说,但自知. |
| 1029 | You have to know where you're at. | 须知处处. |
| 1030 | Am I in a good state? | 我状态好吗? |
| 1031 | Am I in a vulnerable state? | 我处于脆弱状态吗? |
| 1032 | If I go on social media now and I see something | 如果我现在在社交媒体上看到什么 |
| 1033 | that upsets me, am I just going to go down that rabbit hole? | 那让我心烦意乱, 我是不是要去 兔子洞? |
| 1034 | We all like to think we can just | 我们都认为我们可以 |
| 1035 | blaze through life, but knowing where you're at is like checking the engine, checking the machine is | 但知道自己在哪里 就像检查引擎 检查机器 |
| 1036 | like the steering aligned. | 就像方向盘对齐一样 |
| 1037 | I don't sleep as much as I need to, or I have stressors in my life. | 我睡得不像我需要的, 或者我的生命有压力。 |
| 1038 | My steering's not aligned. | 我的方向盘没有调整 |
| 1039 | So I have to do other things to keep myself in check. | 所以我得做别的事来控制自己 |
| 1040 | You know? | 你知道吗? |
| 1041 | Yeah. | 对 |
| 1042 | So it's about building in a resilience that includes flexibility. | 所以,这是在一种包括灵活性的适应力中构建的。 |
| 1043 | And I think people here, like they think rigidity, but it's not that. | 我认为这里的人,就像他们认为僵硬, 但不是那样。 |
| 1044 | You know, I'm working really hard on having a turn off button. | 你知道,我真的很努力 有一个关闭按钮。 |
| 1045 | That's the hard one, right? | 这是难的,对不对? |
| 1046 | It's really, really hard. | 真的,真的很难。 |
| 1047 | And | 还有 |
| 1048 | there was about like three years ago, there was a phase of my life where I was just like pushing | 大约三年前 我生命中有一个阶段 我就像推 |
| 1049 | through, pushing through really like- Yeah, I get the sense you're that kind of guy. | 穿过,推进 真的像... 是啊,我觉得你就是那种人 |
| 1050 | Three hours, four hours sleep. | 三个小时,四个小时的睡眠。 |
| 1051 | And that's when I discovered NSDR Yoga Nidra from you. | 那时我从你那里发现了NSDR瑜伽尼德拉 |
| 1052 | There were like audios, 10 minutes, 20 minutes. | 有像音频,10分钟,20分钟。 |
| 1053 | And I was doing like three podcasts a day, | 我一天做三个播客, |
| 1054 | like, you know, just three, three hours. | 就像,你知道,只是三个,三个小时。 |
| 1055 | And then what I started doing, my team started noticing, | 然后,我开始做, 我的团队开始注意到, |
| 1056 | like in the middle of one guest would leave and then I would have like a 30 minute break | 就像在一个客人中间 离开,然后我要休息30分钟 |
| 1057 | before the next guest comes, right? | 在下一个客人来之前,对不对? |
| 1058 | And I would put in the NSDR audio by you and I would just lay | 我会把 NSDR 的音频 由你和我只是躺着 |
| 1059 | down and I would fall asleep like a baby. | 我会像婴儿一样睡着了 |
| 1060 | And they were like, where did Raj go? | 他们就像,拉杰去哪儿了? |
| 1061 | Yeah, awesome. | 是的,真棒。 不错。 |
| 1062 | Like, where is he? | 喜欢,他在哪里? |
| 1063 | And I'm like under the table sleeping. | 我就像在桌子下睡觉 |
| 1064 | But those 10 minutes, 15 minutes gave me so much energy, which probably even a coffee didn't give | 但那10分钟,15分钟给了我这么多精力, 可能连咖啡都没给 |
| 1065 | me. | 来啊 |
| 1066 | That was like so good, like those 10, 20 minutes. | 感觉好极了 就像那10、20分钟 |
| 1067 | Your mind needs to turn off. | 你的头脑需要关闭。 |
| 1068 | You need | 惠璶 |
| 1069 | to go into this, some people call it default mode network, which is associate. | 进入此功能时,有些人称之为默认模式网络,即关联模式网络. |
| 1070 | People get confused | 人们会感到困惑 |
| 1071 | because the default mode network is associated with depression if it's too high, but you need | 因为默认模式网络与抑郁症有关 如果它太高,但你需要 |
| 1072 | to go into idle. | 进入闲置。 |
| 1073 | You can't just push this engine that is your brain and nervous system all the time. | 你不能老是推动你的大脑和神经系统 |
| 1074 | I mean, you can do it. | 我的意思是,你可以做到这一点。 |
| 1075 | The problem is you can do it for a while. | 问题是你可以做一段时间。 |
| 1076 | But what I love about what | 但我喜欢什么 |
| 1077 | you just described is, and this is another piece, so I'd say know thyself, learn how to turn your | 你刚刚描述的是, 这是另一块, 所以我会说,你知道你自己, 学会如何转变你的 |
| 1078 | mind off, meaning learn how to turn off thinking and planning. | 注意,意思是学习如何关闭 思考和规划。 |
| 1079 | I'm not saying turn thoughts off. | 我不是说关掉想法 |
| 1080 | You can still learn how to go into pure sensation and relax, boost your morning cortisol, keep it | 你仍然可以学会如何去 进入纯粹的感受和放松, 提振你的早晨皮质醇,留着它 |
| 1081 | low at night, which allow your melatonin to be high. | 低在夜间, 这使得你的梅拉托宁是高。 |
| 1082 | So these are sort of building out a framework | 所以这些是建立框架 |
| 1083 | here. | 在这里。 |
| 1084 | And then the other one is take yourself seriously. | 然后另一个是认真对待自己。 |
| 1085 | And taking yourself seriously is both | 认真对待自己是两者 |
| 1086 | hitting the gas pedal and knowing how to do that and knowing how to come off the gas pedal so that | 击打气垫 并知道如何做到这一点 知道如何从气垫上下来 这样 |
| 1087 | you can come back and do it again. | 你可以再来一次 |
| 1088 | You gave a really great example. | 你给出了一个很好的例子。 |
| 1089 | What I heard, what I thought, | 我听到的,我的想法, |
| 1090 | you told me that story is awesome. | 你说那故事很棒 |
| 1091 | You're taking yourself seriously. | 你认真对待自己 |
| 1092 | You're the equivalent of a | 你相当于一个 |
| 1093 | professional athlete or somebody who's studying for their boards, for neurosurgery, for medical | 职业运动员或为董事会、神经外科、医学而学习的人 |
| 1094 | school. | 学校。 |
| 1095 | Whatever somebody is doing, 15 years old, 20 years old, 25 years old, take yourself | 不管有人在干嘛 15岁 20岁 25岁 随便你 |
| 1096 | seriously. | 说真的 |
| 1097 | Now people hear that and they think, oh, more rigidity, no fun, no laughter. | 现在人们听到,他们想, 哦,更僵硬, 没有乐趣, 没有笑声。 |
| 1098 | No, | 没有 |
| 1099 | laughter is great. | 欢笑是伟大的。 |
| 1100 | Having a great time with your team is great. | 跟你的球队玩得很开心 |
| 1101 | But the people who become leaders, | 但成为领袖的人们, |
| 1102 | the people who win in their fields, the people that do it consistently over time and enjoy the | 在他们的田地中获胜的民众, 以及长期坚持不懈地这样做并享受 |
| 1103 | process and have healthy lives internally and externally, they know how to switch it off | 他们知道如何关闭它 |
| 1104 | and they take themselves seriously. | 他们很认真的对待自己 |
| 1105 | And it was, I think it probably comes from my dad's side | 可能来自我爸那边 |
| 1106 | that I would go to these scientific meetings and I was like, how could these people be so serious | 我会去参加科学会议 我当时想 这些人怎么会这么认真 |
| 1107 | about their careers? | 关于他们的事业? |
| 1108 | But then they sort of like are like parting through the meeting and I realized, | 但后来他们就好像散会了 我意识到 |
| 1109 | oh, many of them are actually just really brilliant so they can do this. | 哦,他们中许多人其实都非常聪明 所以他们可以做到这一点。 |
| 1110 | None of those people are around anymore. | 这些人都不再在身边了 |
| 1111 | They're not in the field anymore. | 他们已经不在战场了 |
| 1112 | Like | 喜欢 |
| 1113 | natural proclivities and genetic gifts, they'll carry you pretty far. | 自然爱好和遗传天赋, 它们会带你很远。 |
| 1114 | But the people with genetic | 但遗传的人 |
| 1115 | gifts and natural proclivities and circumstantial gifts that take themselves really seriously, | 天赋、天赋和偶然的天赋 都非常严肃 |
| 1116 | we know they excel. | 我们知道他们很出色 |
| 1117 | Okay, most of us have some opportunities and advantages afforded to us. | 好吧,我们大多数人 有一些机会和优势给我们。 |
| 1118 | Some people have none. | 有些人没有。 |
| 1119 | The only way for all these people, all three categories of people to excel | 只有这样,这三类人才能出类拔萃 |
| 1120 | in the long term is you have to take yourself seriously. | 从长远来看 你得认真对待自己 |
| 1121 | And people will hear this and they'll | 人们会听到这个,他们会 |
| 1122 | think, oh, like Huberman, he's just like, yeah, you've been gifted this life, right? | 像休伯曼一样,他就像,是的,你有天赋的生活,对不对? |
| 1123 | It doesn't | 没有 |
| 1124 | mean you don't smile, experience joy, take a day and just completely relax. | 意思是你不笑,不体验欢乐,只花一天时间,完全放松. |
| 1125 | You want to be | 你想成为 |
| 1126 | present to people. | 赠予人们。 |
| 1127 | But if you don't take these things seriously, what ends up happening is you | 但是,如果你不认真对待这些事情, 结局是你 |
| 1128 | default to the mean, the dominant culture that you're surrounded with. | 与你周围的主导文化相反 |
| 1129 | So if you're around people | 所以,如果你身边的人 |
| 1130 | that like to work hard, play hard, okay, cool. | 喜欢努力工作,玩 努力,好,酷。 |
| 1131 | But pretty soon you're playing as hard as you're | 但很快你就会像现在这样努力 |
| 1132 | working and that doesn't look so good over time. | 工作,这看起来不是很好 一段时间。 |
| 1133 | Okay. | 摆 |
| 1134 | Or you're around people that have given up | 或者你身边的人已经放弃了 |
| 1135 | they're getting depressed and now you're not the person that can be there to really support them. | 他们越来越郁闷,现在你不是 能够在那里真正支持他们的人。 |
| 1136 | You're one of them. | 你是他们中的一个。 |
| 1137 | So nobody is made of steel, right? | 所以,没有人是钢制的,对不对? |
| 1138 | We're not robots, but take yourself | 我们不是机器人,但请自便 |
| 1139 | seriously, take your life seriously. | 认真对待你的生活吧 |
| 1140 | And I know your listeners do that, but I think that perhaps | 我知道你的听众这样做, 但我认为也许 |
| 1141 | they've been taught or they've convinced themselves that to take oneself seriously is to never come | 他们已经学会了 或者他们已经说服自己 认真对待自己就是永远不来 |
| 1142 | off the gas pedal. | 别踩油门 |
| 1143 | You know, formula one driver knows to like, it's not just pit stops. | 你知道,一级车手知道喜欢, 它不只是坑站。 |
| 1144 | The car | 车 |
| 1145 | needs care. | 需要照顾。 |
| 1146 | It needs love. | 它需要爱 |
| 1147 | It needs rest. | 这需要休息。 |
| 1148 | But when you rest and how you rest is absolutely key. | 但当你休息和如何休息是绝对关键。 |
| 1149 | And the other piece of it is, you know, that becomes tricky is, you know, which people belong | 另一块是,你知道, 变得棘手的是,你知道, 什么样的人属于 |
| 1150 | in your life, which people don't. | 在你的生活, 人们没有。 |
| 1151 | And that's a tough one. | 且道个甚难. |
| 1152 | Cause it starts to sound rigid. | 因为听起来很僵硬 |
| 1153 | You know, when I hear about people's like, I eliminate all toxicity from my life. | 你知道,当我听说人们喜欢, 我消除所有毒性 从我的生活。 |
| 1154 | There's | 还有 |
| 1155 | no such thing. | 没有这样的事。 |
| 1156 | Toxicity comes through the phone. | 毒性通过电话。 |
| 1157 | There's no such thing. | 亦无此法. |
| 1158 | They're going to be people | 他们会是人 |
| 1159 | who have challenges and they're not handling them well. | 他们有挑战 他们处理不好 |
| 1160 | Are you going to be in a position | 你会处于一个位置 |
| 1161 | where you can help lead them and guide them and, and be the calm in their storm so that they can | 在那里你可以引导他们,引导他们, 在他们的暴风雨中保持冷静,以便他们 |
| 1162 | hopefully, if you need it, be the calm in your storm. | 希望,如果你需要的话, 请保持冷静的风暴。 |
| 1163 | That's how it works. | 师便打. |
| 1164 | So I love that you | 所以我爱你 |
| 1165 | do nidra in between. | 在中间做尼德拉。 |
| 1166 | And if, listen, if one day you decide, you know, every once in a while, | 如果,听着,如果有一天你决定, 你知道,每隔一段时间, |
| 1167 | 你只是滚动Instagram代替。 | |
| 1168 | Cool. | 凉爽。 |
| 1169 | If you reset, what you don't want to do is scroll | 如果你重置,你不想做的是滚动 |
| 1170 | Instagram thinking I should be doing nidra or I should be doing the other thing. | Instagram认为我应该做尼德拉 或者我应该做另一件事。 |
| 1171 | When our mind | 当我们的思想 |
| 1172 | is split between two places, that's the most taxing thing. | 分两地,这是最税的东西。 |
| 1173 | When we're trying to focus, | 当我们想集中精神时 |
| 1174 | but we can't when we're trying to sleep, but we can't. | 但是,当我们试图睡觉, 但我们不能。 |
| 1175 | The mind thrives on kind of unitary states, | 心灵在一种单一的状态中蓬勃发展, |
| 1176 | but those are hard to get into. | 但这些很难进入。 |
| 1177 | We need to train ourselves to get into them. | 我们需要训练自己才能进入其中 |
| 1178 | And sadly, the mind defaults to unitary states like anger and frustration very easily. | 令人痛心的是, 心灵会像愤怒和沮丧一样 陷入单一状态 |
| 1179 | And most of the algorithmic stuff that not all of it, but a lot of is designed to get you into | 大部分的算法 东西不是全部, 但很多是设计 让你进入 |
| 1180 | those states very quickly. | 这些州很快。 |
| 1181 | So you're not doing anything else. | 所以你没做别的事 |
| 1182 | So, yeah, you know, this used to | 所以,是的,你知道,这个过去 |
| 1183 | be one of the biggest lies that I used to believe in that you don't need an off button enough. | 成为我曾经相信的最大谎言之一 你不需要足够扣子 |
| 1184 | I've | 我见过 |
| 1185 | been this hustle, hustle, hustle, work, work, work, be obsessed. | 工作,工作,工作, 被迷恋。 |
| 1186 | I've been like a kind of a poster boy | 我一直像个海报男孩 |
| 1187 | for a lot of my life, just like that in my family and friends. | 在我的很多生活, 就像在我的家人和朋友。 |
| 1188 | And I've been there and I've realized | 我去过那里,我意识到 |
| 1189 | in last couple of years, like not, not even a couple of it, like very recently that you need | 在过去几年里,像没有, 甚至一对夫妇, 像最近你需要 |
| 1190 | to take a break. | 休息一会儿 |
| 1191 | You need to actually have an off button. | 你需要有一个关闭的按钮。 |
| 1192 | And I'm very consciously practicing that | 我非常有意识地练习 |
| 1193 | trying to take enough, right? | 试图采取足够的,对不对? |
| 1194 | What has been, what do you think? | 怎么样,你觉得呢? |
| 1195 | Like what's the biggest lie you know, | 像什么是最大的谎言 你知道, |
| 1196 | which is, which we hear in the world about mental toughness or about elite performance? | 也就是说,我们所听到的 有关精神强硬或精英表演? |
| 1197 | Yeah, great question. | 问得好 |
| 1198 | I think put simply it's that the goal is to just build a bigger and | 我认为简单地说, 目标只是建立一个更大的, |
| 1199 | bigger capacity. | 更大的容量。 |
| 1200 | What we don't acknowledge and people need to understand is that the better you | 我们不承认,人们需要理解的是 你越好 |
| 1201 | get at something, this is a, it's a weird one. | 得到的东西,这是一个,这是一个奇怪的。 |
| 1202 | The better you get at something, the more of an | 越好得到的东西,越多 |
| 1203 | inroad into your energy it creates. | 进入你的能量 它创造。 |
| 1204 | Now this is weird, right? | 这很奇怪,对吧? |
| 1205 | Because when you're first learning | 因为当你第一次学习 |
| 1206 | something, it takes a lot of energy. | 一些东西,它需要很多能量。 |
| 1207 | Then you get, you get fluid with it. | 然后,你得到,你得到流体与它。 |
| 1208 | You can sit down and | 你可以坐下来 |
| 1209 | podcast. | 播客们 |
| 1210 | I can sit down and podcast under most any conditions, right? | 我可以坐下来播客 在任何条件下,对不对? |
| 1211 | As long as there's enough | 只要够了 |
| 1212 | oxygen in the room. | 房间里有氧气 |
| 1213 | And maybe even if there's not, you and I can have a great podcast. | 也许即使没有,你和我可以有一个伟大的播客。 |
| 1214 | We just know | 我们只是知道 |
| 1215 | how to do it, but to really drop into your craft. | 如何做到这一点, 但真的掉进你的工艺。 |
| 1216 | And I don't care if it's podcasting or finance | 我不在乎是播客还是金融 |
| 1217 | or sport or medicine, it creates an inroad into your energy. | 或运动或医学, 它创造 进入你的能量。 |
| 1218 | And it is greater than when you're | 它比当你 |
| 1219 | not very skilled at something because you're, you're engaging more and more and more focused. | 不太擅长某件事 因为你越来越专注 |
| 1220 | So I think there's two things, the early part of any career, you have to find your edge. | 所以,我认为有两件事, 任何职业生涯的早期, 你必须找到你的边缘。 |
| 1221 | Okay. | 摆 |
| 1222 | So this runs a little bit countercurrent to everything I've said, but you're trying to figure | 所以,这有点逆流 与我说的一切, 但你试图想 |
| 1223 | out, yeah, how little sleep can I exist on? | 出去,是的,我还能睡多久? |
| 1224 | Okay. | 摆 |
| 1225 | I break at two nights, no sleep. | 我两晚休息,不睡觉 |
| 1226 | I break. | 我断了 |
| 1227 | I can do | 我办得到 |
| 1228 | in fact, I did it last week, 30 hour work stretch with my business partner. | 事实上,我上周做了, 30小时的工作 与我的生意伙伴。 |
| 1229 | I haven't done that a | 我还没做呢 |
| 1230 | long time. | 好久不见 |
| 1231 | We did it or hurt. | 我们做了或者伤害。 |
| 1232 | We did it. | 我们成功了 |
| 1233 | We carried each other. | 我们互相拥抱 |
| 1234 | I was like, I could tell when my mind | 我当时想,我能分辨出我的想法 |
| 1235 | was getting wobbly, he would step in, we would do things and we did it. | 他正在摇晃,他会介入, 我们做事情,我们做到了。 |
| 1236 | We had to do it. | 我们必须这样做。 |
| 1237 | It feels | 感觉 |
| 1238 | good. | 不错 |
| 1239 | I don't really want to do that again for a long while. | 我真的不想再这样了 |
| 1240 | But I built that capacity over many | 但我建造这种能力 超过很多 |
| 1241 | years. | 岁月 |
| 1242 | Okay. | 摆 |
| 1243 | You build that capacity by finding your edge. | 你通过找到自己的优势来建立这种能力。 |
| 1244 | Now you don't want to die or injure | 现在你不想死或受伤 |
| 1245 | yourself or become mentally sick, but you get to that edge and then you stay away from that edge. | 自己或精神疾病, 但你得到的边缘, 然后你远离边缘。 |
| 1246 | And then, so I would say in the first year or two of doing something, go for it. | 然后,所以我会说 在第一年或两年 做一些事情,去。 |
| 1247 | Just go all in, | 全部进去吧 |
| 1248 | reset only as needed to just keep coming back, keep coming back, keep coming back. | 只能按需要重设 继续回来 继续回来 |
| 1249 | But at some point you're going to hit a wall. | 但总有一天你会撞到墙上的 |
| 1250 | You want that wall to be a nonlethal wall. | 你想要那堵墙成为非致命的墙 |
| 1251 | Okay. | 摆 |
| 1252 | You want that wall to be, I'm exhausted. | 你想要那面墙,我累坏了 |
| 1253 | I need a week off. | 我需要一个星期的假期。 |
| 1254 | I can't afford a week off. | 我付不起一个星期的假 |
| 1255 | Okay. | 摆 |
| 1256 | I hit | 我中弹了 |
| 1257 | wall. | 墙 |
| 1258 | That's my limit. | 这是我的极限。 |
| 1259 | What can I do every day at this point consistently over time and work around | 我每天都能做什么 时间和工作 |
| 1260 | that average? | 那个平均? |
| 1261 | It's going to balance around that average plus or minus two hours or so. | 大约是两小时左右 |
| 1262 | So for me, | 对我来说 |
| 1263 | I like you, I have a pretty large capacity. | 我喜欢你 我有相当大的能力 |
| 1264 | If I do the right things in between on the way here, | 如果我在来这里的路上做了正确的事 |
| 1265 | I cleared my mind on the flight in, I slept. | 我在飞机上清空了头脑,我睡着了。 |
| 1266 | I know how to clear my mind and reset, but I can | 我知道如何清除我的思想和重置, 但我可以 |
| 1267 | do anywhere from, depends on the work, anywhere from five to 10 hours of real work per day, | 在任何地方做,取决于工作, 任何地方从每天5到10小时的实际工作, |
| 1268 | real work. | 真实的工作。 |
| 1269 | Okay. | 摆 |
| 1270 | That's not including the lunch break. | 那还不包括午休 |
| 1271 | It's not including the walks. | 这不包括散步 |
| 1272 | Like | 喜欢 |
| 1273 | five is doable. | 五是可行的。 |
| 1274 | Six to seven is doable, hurts a bit more. | 六七是可办的,更痛一点. |
| 1275 | 10 hurts. | 十伤. |
| 1276 | The next day I'm not doing 10. | 次日不为十. |
| 1277 | I'm borrowing from the next day where I can only do five. | 我从第二天借的 我只能做五个。 |
| 1278 | Right. | 对 |
| 1279 | Okay. | 摆 |
| 1280 | And you know this, | 你知道这一点, |
| 1281 | but I had to find that I had to establish that you build that up the same way you build up strength. | 但我不得不发现 我必须确定 你建立的方式 与你建立的力量一样。 |
| 1282 | You know, there's a beautiful parallel to resistance training. | 你知道,有一个美丽的平行 抵抗训练。 |
| 1283 | Everyone knows, okay, | 每个人都知道,好吧, |
| 1284 | you do your sets and reps. You take the reps to failure or close to failure. | 你做你的组合和代表。 你把代表带到失败或接近失败。 |
| 1285 | You allow some | 你允许一些 |
| 1286 | period of time. | 期限。 |
| 1287 | The muscle gets stronger. | 肌肉变强. |
| 1288 | You come back. | 你回来。 |
| 1289 | But an old principle from resistance | 但抗战的旧原则 |
| 1290 | training that's still very true is as you get better at it, you know how to really cramp the | 训练还是很真实的 越是训练越好 |
| 1291 | muscle hard. | 肌肉坚硬。 |
| 1292 | You know how to really push, you know, when the, when the harder reps are coming, | 你知道如何真正推动, 你知道,当, 当更难的代表来了, |
| 1293 | you get better at inducing the stimulus, the stress stimulus that causes the adaptation of growth and | 你更擅长诱导刺激 压力刺激 导致适应增长 |
| 1294 | strength increase. | 增强实力。 |
| 1295 | You need fewer sets after resistance training for 10, 15 years. | 抵抗训练10,15年后你需要更少的装备 |
| 1296 | People | 人员 |
| 1297 | say, Oh no, no, you need to do more. | 说,不,不,你需要做更多。 |
| 1298 | No, you need to pour more into fewer sets. | 不,你需要多倒点 |
| 1299 | You have the ability | 你有这种能力 |
| 1300 | to do that. | 这样做。 |
| 1301 | Now, when somebody first starts resistance training, they can't generate that | 现在,当某人开始抵抗训练, 他们不能产生 |
| 1302 | kind of focused intensity. | 一种集中的强度。 |
| 1303 | So the more focused intensity you can bring to something, the more | 所以,越集中的强度 你可以带来的东西, |
| 1304 | volume and focused intensity, the more rest you need to offset that. | 体积和集中强度,你越需要抵消。 |
| 1305 | So what ends up happening is | 所以最后会发生的是 |
| 1306 | at your stage when you're, you know, I would say like the first year, one, two, and three, | 在你的舞台上,你知道,我会说 像第一年,一,二,三, |
| 1307 | I think you can go on all gas pedal in anything, just all gas, but work, work, work, learn, learn, | 我认为你可以继续所有气体踏板 在任何,只是所有气体, 但工作,工作,工作,学习,学习, |
| 1308 | learn, learn, learn, do it. | 学,学,学,做。 |
| 1309 | Don't die. | 别死 |
| 1310 | The goal is just don't die, but just go all in. | 目标只是不要死,而是全力以赴 |
| 1311 | Okay. | 摆 |
| 1312 | Then | 礛 |
| 1313 | in years four or five or so, you're learning how to create some balance and be more effective. | 在4年或5年左右, 你正在学习如何创造一些平衡 和更有效的。 |
| 1314 | You're just trying to stay out of chronic illness. | 你只是想远离慢性病 |
| 1315 | You're trying to stay out of auto | 你想离开汽车公司 |
| 1316 | immune conditions. | 免疫条件。 |
| 1317 | You're, you know, this is typically if people don't do this is when their | 你,你知道,这是通常 如果人们不这样做 是当他们的 |
| 1318 | hair starts falling out, they start getting skin issues. | 头发开始脱落 皮肤开始有问题 |
| 1319 | The nervous system is, is under stress. | 神经系统紧张 |
| 1320 | It's just your, that nighttime cortisol is too high. | 这只是你的, 夜间皮质醇太高。 |
| 1321 | If we will really want to break it down, | 如果我们真的想打破它, |
| 1322 | that's what's happening. | 就是这样 |
| 1323 | The rhythm is off. | 节奏取消. |
| 1324 | The nighttime cortisol is too high. | 夜叉罗刹太高. |
| 1325 | You're not | 你没有 |
| 1326 | resetting the nervous system and therefore the endocrine system and therefore all the immune | 恢复神经系统,从而改变内分泌系统,从而恢复所有免疫能力 |
| 1327 | system and so on. | 系统等等。 |
| 1328 | And some people break at that point. | 而有些人在那个时候就崩溃了. |
| 1329 | You know, I do think that there's variability | 你知道,我确实认为 有变化 |
| 1330 | people who are very driven, who are kind of high wired. | 被驱赶的人, 那种高电线。 |
| 1331 | I'm of that sort. | 我就是这样 |
| 1332 | You might be of that sort. | 你也许就是那种人 |
| 1333 | They tend to have a certain physical stature. | 它们往往具有一定的身体地位. |
| 1334 | They're kind of go, go, go. | 他们有点走,走,走。 |
| 1335 | They're kind of | 他们有点 |
| 1336 | electric and they know that electric and it feels really good, right? | 电动,他们知道电动,感觉很好,对吧? |
| 1337 | They tend to veer | 它们会变强 |
| 1338 | more towards autoimmune conditions because they can push, push, push, push, push. | 更倾向于自动免疫条件,因为它们可以推,推,推,推. |
| 1339 | And the cortisol | 还有皮质醇 |
| 1340 | just keeps coming and they can keep going. | 继续走,他们可以继续走 |
| 1341 | Some people just go into like a chronic fatigue. | 有些人会变得很累 |
| 1342 | Boom | |
| 1343 | they just crash. | 他们只是崩溃。 |
| 1344 | They just crash. | 他们只是崩溃。 |
| 1345 | My problem, your problem is we don't crash. | 我的问题是 你的问题是我们不会坠毁 |
| 1346 | We keep going, | 我们继续走 |
| 1347 | but we're, our baseline is dropping. | 但我们的基线正在下降 |
| 1348 | So the key is around years, I would say four, five, six, | 所以关键是几年左右,我要说四,五,六, |
| 1349 | you're learning to bring the balance in. | 你正在学着把平衡带进来 |
| 1350 | Now by years six, seven, there's some overlap there, | 到了6、7年,那里有些重叠 |
| 1351 | obviously six, seven, eight, nine, 10. | 显然六,七,八,九,十。 |
| 1352 | You're a pro. | 你是一个职业。 |
| 1353 | Now you're a pro. | 现在你是一个职业。 |
| 1354 | You know, when you're stressed, | 你知道,当你压力很大, |
| 1355 | you know, when you're feeling extra good, you know, when you need to nidra, you know, when you need | 你知道,当你感觉特别好, 你知道,当你需要尼德拉, 你知道,当你需要 |
| 1356 | to get off your phone and go do this thing and you know what to go do. | 放下你的电话去做这个 你知道该怎么做 |
| 1357 | So it doesn't mean you need | 所以这并不意味着你需要 |
| 1358 | 10 years to get good at something. | 10年才学好东西 |
| 1359 | You can get real far, real fast in three years, but you can't | 你可以走得很远,三年内跑得很快,但你不能 |
| 1360 | keep that pace up. | 保持这个速度。 |
| 1361 | You have to learn to dynamically regulate it. | 要学会动态调节. |
| 1362 | And the unit of, of analysis, like | 分析的单位,比如 |
| 1363 | the unit of time to focus on is the day. | 时间单位是当天。 |
| 1364 | What can I do today? | 今天能怎么办? |
| 1365 | This is another big part of shutting | 这是关闭的另一大部分 |
| 1366 | your brain off. | 你的大脑关闭。 |
| 1367 | I'm not thinking about tomorrow as its own thing. | 我并不认为明天是它自己的事情。 |
| 1368 | I know it's coming. | 我知道它来了。 |
| 1369 | I know I've got | 我知道我已经得到了 |
| 1370 | stuff to do, but what can I do today to get the most done, but know that I'm coming back tomorrow | 不过今天我能做什么来完成最伟大的事业 但知道我明天会回来 |
| 1371 | and I got to do it again. | 我必须再做一次。 |
| 1372 | I want to do it again. | 欲复为人. |
| 1373 | So years one, two, and three, | 因此,第一,第二,第三, |
| 1374 | go for it. | 开始吧 |
| 1375 | Years four, five, six, learn to dynamically regulate it. | 第四,五,六年级要学会动态调节. |
| 1376 | Beyond that, you're a | 除此之外,你是一个 |
| 1377 | pro. | 专业 |
| 1378 | And now you, you really can start to integrate the principles of what you're and you'll, and | 而现在,你,你真的可以开始整合 你是什么和你会, |
| 1379 | that's when you also can start guiding your team better. | 这时你也可以开始 更好地指导你的团队。 |
| 1380 | Hey, listen, that's a left column issue. | 嘿,听着,这是一个左栏目。 |
| 1381 | Clip it, you know, here, go do yoga. | 剪断它,你知道, 在这里,去做瑜伽。 |
| 1382 | Like you're, you're inhaling too much oxygen for this problem. | 像你一样,你吸太多氧气 这个问题。 |
| 1383 | Go turn it off. | 去关掉它。 |
| 1384 | You know, I have a lock box for my phone that I still sometimes use, but I don't | 你知道,我有一个锁盒 我的手机,我仍然使用, 但我没有 |
| 1385 | need it quite as much these days, but I needed that at some point because there was just too | 这些天我需要它,但是我需要它,因为... |
| 1386 | much incoming. | 来了 |
| 1387 | And this is what you're really becoming a mental athlete, right? | 这就是你真正 成为一个精神运动员,对不对? |
| 1388 | And then in | 然后进入 |
| 1389 | terms of physical wellbeing, I do think that there's certain physical activities that can | 身体健康,我确实认为 某些身体活动可以 |
| 1390 | reset the nervous system. | 重置神经系统. |
| 1391 | People are different, but for me once a week, | 人不同,但对我来说每周一次 |
| 1392 | I need to go on a long jog or run or cycle or swim. | 我需要跑步、跑步、循环或游泳 |
| 1393 | So it's an hour slow, really slow. | 因此,这是一个小时 缓慢,非常缓慢。 |
| 1394 | I do that typically on Sundays, I like to do it outdoors. | 我通常在星期天做, 我喜欢在户外做。 |
| 1395 | I might do it socially with, with, with | 我可能会在社交上 |
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