和联合国驻华协调员一起“保持呼吸，保持微笑”

发布于 2025-01-03 · 时长 1:10:26

字幕摘录

时间	英文	中文
0:03	Hello, everyone.	大家好,你们好
0:05	Welcome to Yale Beijing Center, the home of Yale University in China.	欢迎来到耶鲁大学位于中国的故乡耶鲁北京中心.
0:09	My name is Li Enyou, Carol Rafferty.	我叫李恩尤卡罗尔·拉费蒂
0:12	I will speak in English first because I also want to welcome our guest.	我先说英语,因为我也想欢迎我们的客人。
0:20	So I want to say good evening, everyone.	所以我想说晚安,大家。
0:22	Welcome to the Yale Center Beijing, Yale University's home here in China.	欢迎来到耶鲁中心北京,耶鲁大学在中国的故乡.
0:26	I am Carol Rafferty, a Yale College alumna and the executive director at Yale Center Beijing.	我是卡罗尔·拉费蒂,耶鲁大学的校友和耶鲁北京中心执行董事。
0:33	I am just so thrilled and delighted that we're hosting this event tonight because health is just such an important aspect of our lives and for humanity, for health, for the health of our planet and humanity.	我非常激动和高兴我们今晚主办这个活动因为健康只是我们生活的一个重要方面对人类来说健康地球和人类的健康
0:48	So today we have the distinct honor to be welcoming back Sid Chatterjee, the United Nations resident coordinator in China.	因此,今天我们非常荣幸地欢迎联合国中国驻地协调员西德·查特吉。
0:59	Actually, he has been my teacher for some time because I think it was 2021 when he led a retreat for a group of CEOs and friends where we learned his breathing exercises,	实际上,他已经是我的老师一段时间了,因为我认为这是2021年, 当他领导了一个退席一组CEO和朋友,

展开字幕全文（1153 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to Yale Beijing Center, the home of Yale University in China.	欢迎来到耶鲁大学位于中国的故乡耶鲁北京中心.
3	My name is Li Enyou, Carol Rafferty.	我叫李恩尤卡罗尔·拉费蒂
4	I will speak in English first because I also want to welcome our guest.	我先说英语,因为我也想欢迎我们的客人。
5	So I want to say good evening, everyone.	所以我想说晚安,大家。
6	Welcome to the Yale Center Beijing, Yale University's home here in China.	欢迎来到耶鲁中心北京,耶鲁大学在中国的故乡.
7	I am Carol Rafferty, a Yale College alumna and the executive director at Yale Center Beijing.	我是卡罗尔·拉费蒂,耶鲁大学的校友和耶鲁北京中心执行董事。
8	I am just so thrilled and delighted that we're hosting this event tonight because health is just such an important aspect of our lives and for humanity, for health, for the health of our planet and humanity.	我非常激动和高兴我们今晚主办这个活动因为健康只是我们生活的一个重要方面对人类来说健康地球和人类的健康
9	So today we have the distinct honor to be welcoming back Sid Chatterjee, the United Nations resident coordinator in China.	因此,今天我们非常荣幸地欢迎联合国中国驻地协调员西德·查特吉。
10	Actually, he has been my teacher for some time because I think it was 2021 when he led a retreat for a group of CEOs and friends where we learned his breathing exercises,	实际上,他已经是我的老师一段时间了,因为我认为这是2021年, 当他领导了一个退席一组CEO和朋友,
11	which really helped many, many of us.	这帮了很多人,很多人
12	That's why we're staying young, staying fit, staying healthy.	所以我们要保持年轻,保持健康
13	And I hope that we can share more of his tips and secrets to a wider audience.	我希望我们能向更多的观众分享他的小说和秘密。
14	And I really look forward to hearing more from him.	我真的很期待听到更多来自他的消息。
15	I'm also really grateful to be able to welcome Zhang Yusheng, Zhang Zong to the center.	我也十分感激能够欢迎张玉生,张宗ong来到中央.
16	Is it for the first time?	这是第一次吗?
17	First time, but hopefully not the last time.	第一次,但希望不是最后一次。
18	We'll hope you'll come back soon.	我们希望你很快回来
19	We have many longtime friends like Sid to Yale Center Beijing.	北京耶鲁中心有很多像希德这样的长期朋友.
20	And I know Stone will be giving a more thorough introduction of both of our distinguished speakers tonight.	我知道斯通今晚将更彻底地介绍我们两位杰出的发言者。
21	We have Judy Zhang, who is actually one of our hosts, but she's on her way here at the Yale Center.	我们有朱迪·张她其实是我们的主持人之一但她正在耶鲁中心的路上
22	We actually represent all 14 schools of Yale University.	我们实际上代表了耶鲁大学的所有14所学校。
23	And I know that this is a collaboration with the Yale SOM Greater China Chapter.	我知道这是与耶鲁大学大中国分会的合作。
24	We have Stone as a moderator.	斯通是主持人
25	Stone actually is maybe too smart to have gone to Yale, but has married a Yaeli.	斯通其实可能太聪明了不能去耶鲁大学, 但已经嫁给了一个雅利。
26	She married one of my husband's classmates at the Yale School of Management.	她在耶鲁管理学院与我丈夫的一个同学结婚.
27	And so we're really thrilled to have Stone.	所以,我们真的很高兴有斯通。
28	He is a very successful investor and has invested in health care and many related spaces.	他是一个非常成功的投资者,对保健和许多相关空间进行了投资。
29	So without further ado, let's welcome our moderator and our speakers.	因此,不用再多说了,让我们欢迎主持人和发言者。
30	Thank you very much.	谢谢
31	I'm very happy to be here.	我很高兴在这里。
32	I'd like to briefly introduce our guest today.	今天我想简短地介绍一下我们的客人
33	This event is organized by the YPO Greater China Chapter.	本次活动由YPO大中国分会主办.
34	It's a learning sharing event.	这是一个学习分享活动。
35	YPO stands for the Young President Organization.	YPO代表青年总统组织.
36	I'm the YPO Chapter.	我是YPO的章节。
37	Judy and I are on our way.	朱迪和我马上就到
38	We'll be there soon.	我们马上就到
39	We are the learning officers.	我们是学习官员。
40	We are responsible for organizing learning activities.	我们负责组织学习活动。
41	Tonight, I'd like to introduce our two guests.	今晚,我介绍两位客人
42	The first one is Sid.	第一个是希德
43	You can call him Sid.	你可以叫他希德。
44	If you don't mind, I'll just use Chinese.	如果你不介意的话,我只用中文
45	Oh, wow.	哦,哇呜。
46	Okay.	摆
47	Damn it.	该死
48	I can't see a really bad word about you.	我看不出什么关于你的坏话
49	All right.	好吧,我们走。
50	It's not easy to introduce Sid.	介绍西德不易.
51	The first time I saw him was when I listened to him talk about ESG.	我第一次见到他的时候是当我听他谈论ESG的时候
52	He has a lot of labels and a lot of fields.	他有很多标签和田地.
53	I don't want to list them all,	我不想把它们统统列出来
54	but you can see him on TED Talks.	但你可以在TED演讲中看到他。
55	He has a lot of wonderful speeches.	他有很多精彩的演讲
56	He has 25 years of experience working in the United Nations.	他在联合国工作了25年。
57	He's also a member of the YPO.	他也是YPO的成员.
58	Aside from all this,	除了这些
59	his most impressive experience is his life experience.	他最令人印象深刻的经历是他的生活经历.
60	He came out of India	他从印度出来
61	and saw the most challenging humanitarian disaster in the world.	目睹了世界上最具有挑战性的人道主义灾难。
62	He helped the people there.	他帮助了那里的人民.
63	He's also a good friend and old friend of the Chinese people.	他也是中国人民的好朋友和老朋友.
64	The topic of tonight's talk is about health.	今晚的话题是健康
65	Sid has been talking about how to live a healthy life.	Sid一直在谈论如何过上健康的生活。
66	I don't think we need to talk about why we need to be healthy.	我认为我们不需要谈论为什么我们需要健康。
67	We need to talk about how to put it into practice.	我们需要谈谈如何将其付诸实践。
68	Whether you agree or disagree,	无论你同意还是不同意
69	I think one of our goals today is to open our eyes	我认为我们今天的目标之一是睁开眼睛
70	and listen to different perspectives.	并倾听不同的观点。
71	What I really admire about Sid is	我非常钦佩西德
72	that he has been emphasizing the importance of exercise	他一直强调锻炼的重要性
73	for aging and anti-aging.	用于老年和抗衰老。
74	How does he stick to a strict diet?	他如何坚持严格饮食?
75	He has been talking about how to keep breathing and smiling.	他一直在谈论如何保持呼吸和微笑。
76	Whether you've heard about diet, yoga, or breathing practice,	无论你听说过饮食、瑜伽或呼吸练习
77	you can have a chance to hear what Sid has to say.	你有机会听到希德说的话
78	I'd like to briefly introduce our second guest.	○引见壬辰科散馆人员. ......
79	Yusheng is a good friend of mine.	于生为善友.
80	He's also the former president of the YPOGC chapter.	他也是YPOGC章节的前主席.
81	Yusheng...	汤生...
82	I'll pick a relevant person to talk about.	我会选一个相关的人来谈
83	It should be Dr. Zhang Yusheng.	应张玉生大夫.
84	In 1881, if my memory serves me right,	1881年,如果我的记忆为我服务
85	there was a great man in China	中国有个伟人
86	who influenced so many generations of Chinese people until today.	影响着这么多世代的中国人民
87	This great man first learned medicine,	这个伟大的人首先学会了医学
88	but later realized that it was useless.	但后来意识到这是无用的。
89	He wanted to change the whole of China.	他想改变整个中国
90	He couldn't rely on medicine.	他不能依赖药物。
91	About 100 years later today,	大约100年后的今天
92	we have another person by our side	我们身边还有一个人
93	who I admire very much.	我非常钦佩他
94	Dr. Zhang Yusheng also studied medicine at the beginning.	张玉生博士也于初学医.
95	He went to the United States for a period of time	他去了美国一段时间
96	and then went to practice in a foreign company in the United States.	之后进入美国一家外国公司执业.
97	He felt that studying medicine	他觉得学习医学
98	was the main thing he needed to do	是他必须做的
99	to help more Chinese people.	帮助更多的中国人。
100	He needed to do bigger things.	他需要做更大的事情。
101	So Yusheng studied medicine,	于生学医,
102	practiced medicine, and studied medicine.	修行医学,学习医学。
103	More importantly, he was a successful entrepreneur.	更重要的是,他是一个成功的企业家。
104	He was the founder and CEO of Shuling.	他是舒灵的创始人和首席执行官.
105	I've already mentioned many of Yusheng's titles,	我已经提到过尤生的许多头衔了
106	such as the high-level talents in Beijing,	例如北京的高级人才,
107	the leading figure in the central party school	中央党校领导人物
108	and the health management course, and so on.	健康管理课程等等
109	Yusheng gave me the impression that	余生给我的印象是
110	he was actually quite annoying.	他其实很烦人
111	He would always break the pot and ask questions.	他总是会打碎锅问问题。
112	If there was a problem, he would keep asking questions.	如果有问题,他会继续问问题。
113	So sometimes I was a little afraid to answer his questions.	有时候我有点害怕回答他的问题
114	I like to ask him a lot of questions.	我喜欢问他很多问题
115	So I hope that today you can also listen to	所以我希望今天你们也能听
116	how an entrepreneur with a deep medical background	一个有深厚医学背景的企业家
117	and entrepreneurial spirit	企业家精神
118	can solve the core problem of the Chinese medical system.	可以解决中医医疗体系的核心问题.
119	It's not right to use digital services	利用数字服务是不对的
120	to improve the distribution of Chinese medical resources	完善中医药资源配置.
121	and information between patients.	和病人之间的信息。
122	But at the same time,	但与此同时,
123	he also has a lot of healthy points	他有很多健康点
124	to share with us in our daily lives.	分享我们的日常生活
125	Now it's your turn.	现在轮到你了
126	Do you want to say something to everyone?	你想跟大家说点什么吗?
127	Let's start.	让我们开始。
128	I'm very sorry.	对不起
129	It's very cold today,	今天很凉
130	so I left at 6 o'clock.	所以我6点就走了
131	But it took me a long time.	但我花了很长时间
132	I live in Shanghai now,	我现在住在上海
133	so I forgot how cold it is here.	所以我忘了这里多冷
134	Anyway, I think our original intention	总之,我觉得我们的初衷
135	is that maybe half a month or half a year ago,	也许半个月或半年前
136	I heard a lecture from Sid.	我听到希德的演讲
137	I think it's a very big change in my life.	我觉得这改变我一生
138	He spent three years	他花了三年时间
139	not only as a very successful official,	不仅作为一个非常成功的官员,
140	but also had a lot of insights in this area.	但也有很多这方面的见解。
141	So, along with Yusheng and Stone,	于生和史东一起
142	we want to let more people know	我们想让更多的人知道
143	that this is an art of living.	这是一种生活艺术。
144	So, I don't think we'll talk much.	所以,我想我们谈的不多。
145	Let's invite Sid to give us a lecture.	让我们邀请希德给我们讲课。
146	Sid, shall we start?	希德,我们开始吧?
147	Thank you.	谢谢
148	Yeah, you've all heard about biohacking.	是啊,你们都听说过生物攻击。
149	So today I want you to get relevance to biohacking.	所以今天我要你和生物攻击有关
150	And I don't have much time	我时间不多了
151	because I have one hour.	因为我有一个小时。
152	Normally I take about an hour and a half,	通常我需要一个半小时
153	so I'm going to rush this thing through.	所以我要赶时间
154	But what I will make sure is that you will have	但我会确保你将拥有
155	PowerPoint的演示文稿。
156	But what I've tried to do is link	但我一直试图做的是链接
157	traditional Taoist breathing practices	传统道教呼吸方法
158	with pranayama and yoga.	与棱山和瑜伽。
159	But what I've done is connected it to modern science	但我所做的就是把它和现代科学联系起来
160	and what science is saying about it.	以及科学对此的看法
161	So today you will understand something	所以今天你会明白一些事情
162	about the autonomic nervous system.	关于自动神经系统。
163	How many people know the autonomic nervous system?	有多少人知道自动神经系统?
164	Just raise your hand.	举起手来
165	The autonomic nervous system.	自动神经系统.
166	No.	没有
167	Are these Yale students or kindergarten?	这些是耶鲁的学生还是幼儿园?
168	No, I'm just kidding.	不,我只是在开玩笑。
169	So the autonomic nervous system is where we have	所以自动神经系统就是我们拥有的地方
170	something known as the sympathetic nervous system	被称为同情的神经系统
171	and the parasympathetic nervous system response.	和寄生虫神经系统反应
172	So which means that supposing a dog comes running in	也就是说如果狗跑进来
173	to this room, wild dog barking,	到这个房间,野狗叫,
174	everybody will have a different reaction.	每个人都会有不同的反应
175	I would run up and jump onto this table.	我会跑起来跳到桌子上
176	Carol will go to fight the dog.	卡罗尔会去打狗。
177	So it's called a fight, flight, or fear response.	所以这被称为战斗,飞行,或者恐惧的反应.
178	So that's the sympathetic nervous system.	这就是同情的神经系统。
179	So this is a natural response.	所以这是一个自然的反应。
180	The brain will release adrenaline.	大脑会释放肾上腺素
181	It will release endorphins automatically.	它会自动释放内啡素.
182	You're walking on the road.	你在路上走着
183	A car is coming at you very fast.	有辆车朝你冲过来
184	You'll jump across.	你会跳过。
185	How do you jump across?	你怎么跳过?
186	Because the brain gives you a sudden release of energy	因为大脑让你突然释放出能量
187	and you get that extra boost to run across.	你得到额外的助推跑过。
188	Why?	为什么?
189	It's a survival instinct.	这是生存的本能
190	So that's the sympathetic nervous system response.	这就是同情的神经系统反应。
191	Now let's say the dog has been dealt with	这么说吧狗已经被处理了
192	and everything has gone back to normal.	一切都恢复正常了
193	We say, it's over.	我们说,一切都结束了。
194	So you go into what is called the parasympathetic	所以你进入所谓的寄生虫
195	nervous system response, which is your	神经系统反应,这是你的
196	rest and digest response.	休息和消化反应。
197	You've had a fight with your spouse, your partner,	你和你的配偶你的搭档吵架了
198	your girlfriend, your boyfriend,	你的女朋友,你的男朋友,你爱人
199	and once the fight is over and everything is good,	一旦战斗结束一切都好
200	you breathe a sigh of relief.	你喘口气来安慰我
201	That relief is moving the body, the brain,	解脱感动身体大脑
202	into the parasympathetic nervous system response.	进入寄生虫神经系统反应
203	Now basically what I'm going to tell you	现在我基本上要告诉你
204	is how to trick your brain	如何欺骗你的大脑
205	into producing these chemicals.	生产这些化学品。
206	And it's possible to do it.	而能成就诸法.
207	This is what the ancients did.	古人就是这样做的
208	That's how they kept themselves fit	所以他们才能保持自己的身材
209	and in fine fettle.	和精细的胎儿。
210	But in modern day,	但是在现代,
211	we lost that perspective.	我们失去了这个视角。
212	So I'm no guru.	所以,我不是大师。
213	I'm no expert.	我不是专家
214	So please don't think that I'm some kind of a	所以,请不要认为我是某种
215	doctor or a genius.	医生或天才
216	I'm none of all that.	我不是那个意思
217	I'm just a practitioner of a change	我只是一个改变的实践者
218	that I needed to undertake on my own.	我需要独自承担。
219	And perhaps what I also want to tell you is	也许我也想告诉你
220	that the brain can be overridden.	大脑可以被推翻。
221	So when I say biohacking,	所以当我说生物攻击,
222	I'm talking about hacking your brain.	我说的是入侵你的大脑
223	And what you can do	还有你能做的
224	to manipulate your brain	操纵你的大脑
225	into doing things which you thought	做你认为的事情
226	was inconceivable.	太不可思议了
227	So let's start with this four and a half minute	那就从这四分半开始
228	documentary which sets the context of it.	记录片,它的背景。
229	This ancient Sanskrit symbol	这个古老的梵语符号
230	is a beautiful reminder	是一个美丽的记念,
231	to what comes naturally.	自然而然的发生。
232	It's the first thing we do	这是我们做的第一件事
233	when we come into this world.	当我们来到这个世界。
234	And the last thing we do	而我们做的最后一件事
235	when we leave it.	当我们离开它。
236	Deep breathing.	深处呼吸。
237	Remember,	记住
238	the art of deep breathing	深呼吸的艺术
239	is your secret superpower.	你的秘密超级力量
240	It's like a magical elixir	这就像一个神奇的灵药
241	that can soothe inner fires of inflammation,	以舒缓炎症的内火,
242	melt away stress,	融化压力,
243	spark a bonfire of mental clarity,	点燃精神清晰的篝火
244	usher in a sunrise of brighter moods,	迎来灿烂的心情
245	forge a shield for your immune defenses,	为你的免疫防御准备防护罩
246	and stoke the furnace of your metabolism.	把新陈代谢的炉子烧了
247	So inhale the joy,	因此,吸入欢乐,
248	exhale the woes,	释放忧患,
249	and let that smile shine.	让笑容闪耀
250	Abdominal churning	腹痛发作
251	provides a vigorous massage	提供强力按摩
252	to the organs in the abdomen,	对腹部的器官,
253	stomach,	胃脏
254	intestine,	大肠
255	liver,	肝脏
256	spleen,	脾脏
257	and the pancreas.	和胰脏。
258	It stimulates the digestive fire.	能刺激消化灭火.
259	It eliminates constipation,	它能消除便秘,
260	considerably accelerates gaseous exchanges	大大加速气体交换
261	because of the retention on empty lungs,	因为在空肺上留有
262	stimulates the heart	刺激心脏
263	and the blood circulation,	和血液循环,
264	and stimulates brain irrigation.	并刺激大脑灌溉。
265	The headstand,	头台,
266	also called the king of all yoga asanas,	并称他为瑜伽的国王,
267	it calms the mind,	它能镇定心灵,
268	alleviates stress and depression,	减轻压力和忧郁,
269	activates the pituitary	激活垂体
270	and the pineal glands,	和松果,
271	stimulates the lymphatic system,	刺激淋巴系统,
272	strengthens the upper body,	强化上体,
273	the spine and the core,	脊椎和核心,
274	enhances lung capacity,	提高肺容量,
275	stimulates and strengthens the abdominal organs,	刺激和加强腹部器官,
276	and boosts digestion.	并增强消化能力。
277	The Greek philosopher Herophilus in 260 BC said,	公元前260年的希腊哲学家赫罗匹勒斯说:
278	When health is absent,	当健康缺位时,
279	wisdom cannot reveal itself,	智慧无法显现,
280	art cannot manifest,	艺术无法显现,
281	strength cannot fight,	力量不能战斗,
282	wealth becomes useless,	财富将变得无用,
283	and intelligence cannot be applied.	并且不能运用情报。
284	In March 2020,	2020年3月,农历三月.
285	I was close to obesity,	我差点肥胖,
286	but 85 kilos.	但85公斤长
287	I had high cholesterol,	我有高胆固醇,
288	I had hypertension,	我有高血压,
289	I was pre-diabetic,	我早诊断过
290	I had a very high resting heart rate.	我有一个非常高的休息心率。
291	With this practice of breathing,	随着这种呼吸的实践,
292	high intensity interval training,	高强度间隔训练,
293	fasting,	斋戒,
294	and cold exposure,	与寒冷,
295	over the last four years,	在过去四年中,
296	I have lost 25 kilos.	我损失了25公斤
297	My blood pressure is now at around 110 by 70.	我的血压在110分70分左右
298	My resting heart rate drops to 40 beats per minute at night.	我每晚休息的心跳下降到每分钟40拍
299	I have gradually achieved mental, emotional,	我逐渐实现了精神,情感,
300	and physical equilibrium,	和物理平衡,
301	and always a sense of well-being and wellness.	永远是幸福和幸福感
302	So when I say I've achieved a state of equilibrium in well-being,	所以当我说我在福祉上实现了平衡时
303	it's not an understatement,	这不是小说
304	and it's no exaggeration.	也没什么夸张
305	Prior to 2020 when I undertook this journey,	在2020年我踏上这趟旅程之前
306	I started really in March 2020.	我从2020年3月开始
307	I had all conditions that could have actually accelerated my early demise.	我有很多条件可以加速我的早逝
308	And it's not that I was not fit.	这并不是说我不适合
309	I was very fit.	我当时很健康
310	I used to run half marathons,	我以前跑过半个马拉松
311	I was exercising,	我在锻炼,
312	but I was eating heavy amounts of breakfast, lunch, dinner.	但我正在吃大量的早餐,午餐,晚餐。
313	I used to eat a lot of desserts and sweets.	我以前经常吃很多甜点和甜点.
314	So a 2,500 calorie cheesecake can never be compensated by a one hour run.	所以一个2500卡路里奶酪蛋糕永远无法补偿一个小时的运行。
315	No, you lose about 500 calories.	不,你损失了大约500卡路里。
316	So over time, this does damage to you.	随着时间的推移,这会让你受到伤害。
317	I used to smoke two packets of cigarettes a day.	我以前每天抽两包烟
318	That also had consequences on me.	这对我也有影响
319	So several things were adding up.	因此,有几件事是加起来的。
320	Despite my level of fitness,	尽管我身体健全
321	it was not making a difference.	它并没有改变。
322	So what I'm telling you is about my journey.	所以我要告诉你的就是我的旅程
323	And this may not be the perfect fit for everybody,	这也许不适应每个人
324	but you can then study it because I'm self-taught.	但你可以学习它因为我是自学的。
325	I did not have a teacher.	我没有老师
326	It all happened during the period of COVID.	这一切都发生在COVID时期.
327	So I just started to experiment.	所以我才开始做实验。
328	I started to go deep into Taoist learning.	我开始深入道教学习
329	How did these ancients survive under most inclement circumstances	这些古人是怎么在最恶劣的情况下生存下来的
330	just barely depending on the bread?	只是勉强依靠面包?
331	Now everybody's covered up on these roads at one degree.	现在,每个人都被掩盖在这些道路上在一个程度。
332	I move around like this and I'm quite comfortable in the cold.	我像这样走动,在寒冷中很自在.
333	Now I never used to be comfortable in the cold.	现在,我从来没有在寒冷中感到舒适。
334	And what I will try to explain to you is that cold is one of your greatest allies.	我要向你解释的是寒冷是你的最伟大的盟友之一
335	Now in traditional Chinese medicine, everything has to be warm.	现在在传统中医药中,一切必须温和.
336	And I will give you a contraindication of why the cold is also necessary in Aadhaar.	我会告诉你为什么在Aadhar 寒冷也是必要的。
337	So basically, it is a personal choice.	所以基本上,这是一个个人的选择。
338	As much as China is trying to achieve a healthy China by 2030,	尽管中国正在努力到2030年实现一个健康的中国,
339	it's impossible because the health care system cannot enter your bedroom	那是不可能的因为医疗系统不能进入你的卧室
340	or your drawing room or your living room or the bubble tea that you're having	或你的客厅或你的客厅或你喝的泡泡茶
341	and your lazy lifestyle cannot be...	你的懒惰生活方式不能...
342	And then there are consequences for that,	还有后果
343	which I'll give you some statistics on.	我会给你一些数据
344	So that's in my office.	那是在我的办公室里
345	That's in the afternoon when I go into...	那是下午我进去的时候...
346	My energy levels go so high,	我的能量水平这么高
347	so I have to do a certain level of exercises just to calm my energy down.	所以我必须做一定的锻炼只是为了冷静我的能量。
348	So from the time I wake up in the morning,	所以从我早上醒来起
349	I'm like someone on ADHD, like constant high energy level,	我就像有人在ADHD, 像恒高的能量水平,
350	which used to be the opposite five years ago.	5年前的情况正好相反
351	When I used to get up in the morning,	我早上起床的时候
352	it used to be just difficult waking up in the morning	早上醒来很困难
353	and a sense of lethargy and laziness.	和懒惰和懒惰的感觉。
354	Anyway, you'll all get a copy of this PowerPoint,	总之,你们都会得到这个PowerPoint的副本,
355	so no need to take any notes.	所以不必记任何笔记
356	You all have it to yourself.	你们都拥有它自己。
357	So that's me four and a half years ago.	那是我四年半前的事了
358	This is actually after running a half marathon.	这其实是在跑半个马拉松之后。
359	That's what I look like.	这就是我的样子。
360	This is after a 21-kilometer race.	这是经过21公里的比赛之后的比赛.
361	Now, please take a careful note of my jaws.	请仔细记下我的下巴
362	It's not the fat around my cheeks.	这不是我的脸颊周围的脂肪。
363	It's the way my jaws had opened up because I was mouth breathing.	我的下巴是那样打开的因为我在呼吸
364	And another message is, if you're not doing that already,	另一个信息是,如果你还没有这样做,
365	I can tell you 80% in this room are mouth breathers.	我可以告诉你80%在这个房间里是口腔呼吸器。
366	I can see you.	我能看见你。
367	I can virtually hear everybody breathing.	我几乎能听到每个人的呼吸。
368	80% of you are mouth breathers, and I can actually point out to you	你们80%是口腔呼吸器,我可以告诉你
369	who's snoring and who has sleep apnea.	谁在打呼噜谁有睡眠阿普涅。
370	That's how sensitive I've become to people.	我对人如此敏感
371	And that was me snoring with sleep apnea,	那是我睡觉时打呼噜
372	and that's me in my office.	这是我在我的办公室。
373	So all the contraindications of noncommunicable disease	所以所有非传染性疾病的禁忌
374	or chronic diseases I was carrying in me,	或慢性病,我正在携带我,
375	and I was on cholesterol medicines for 15 years,	我做了15年胆固醇药
376	30-milligram cholesterol medicines, statin, 15 years.	30毫升胆固醇药物,斯坦丁,15年.
377	This is my situation now.	这就是我现在的处境。
378	As a matter of fact, my resting heart rate is the same as Usain Bolt	事实上,我休息的心率和乌森·博尔特一样
379	和著名的马拉松选手Eliud Kipchoge,
380	and it drops to 36 at night,	它在夜间降为36个,
381	and I was put through a series of tests in Beijing over the last two years	过去两年来我在北京接受了一系列测试
382	to figure out why I did not get COVID, and I've not had a flu.	找出我为什么没染上COVID 而我没有感冒
383	I don't fall sick anymore.	我不会再生病了
384	I just don't.	我只是没有。
385	Even though my son had COVID, my whole office had COVID,	尽管我的儿子有COVID, 我的整个办公室有COVID,
386	I just don't get it.	我只是不明白这一点。
387	So those of you who are right now breathing through your mouth,	所以,你们中那些现在呼吸通过你的嘴,
388	close your mouth, breathe through the nose, just the nose,	闭上你的嘴,呼吸通过鼻子,只是鼻子,
389	and I'll explain why.	我会解释为什么。
390	This is where we are.	这就是我们的位置。
391	Let's go to the next slide.	下一张幻灯片
392	So you've heard of James Bond?	你听说过詹姆斯邦德吗?
393	This was actually at the retreat I went with Carol	其实我和卡罗尔一起去的
394	when Carol hosted a retreat with her husband at the Rosewood Hotel,	当卡罗尔在罗斯伍德酒店与她丈夫举办务虚会时
395	so that's how I got dressed, and my son took this picture in 2021.	我儿子2021年拍了这张照片
396	Very important chemical to be aware of, nitric oxide,	要注意的非常重要的化学物质,一氧化氮,
397	discovered in 1998 by three American doctors who got the Nobel Prize for it.	1998年被三名美国医生发现,他们因此获得了诺贝尔奖.
398	Nitric oxide is a vasodilator and a signaling molecule lying in our body.	氧化氮是一种挥发剂也是我们体内的信号分子
399	The ancients knew this, but modern science only discovered it in 1998.	古人知道这一点,但现代科学直到1998年才发现.
400	It is the most powerful chemical that you have in your body.	这是你体内最强大的化学物质
401	It's your body's pharmacy.	这是你身体的药房。
402	It keeps your blood pressure normal.	让你的血压正常
403	It sits in your paranasal chambers.	它坐在你的庭院里
404	The moment you inhale a COVID virus, a bacteria, a flu virus,	当你吸入COVID病毒细菌流感病毒
405	it kills it on the spot, on the spot, but if you breathe it through the nose.	它会当场杀死它,当场杀死它,但如果你通过鼻子呼吸的话.
406	If you breathe through the mouth, there are no filters.	如果你通过嘴呼吸,就没有过滤器。
407	So everything inside your nose, right from the hair in your nose,	所以,你鼻子里的一切, 从你鼻子的头发,
408	everything has a role to play to protect you.	保护你的一切都有作用
409	So just keep in mind, and I'll repeat it again,	所以只要记住, 我会重复一遍,
410	the nose is for breathing, the mouth is for eating,	鼻子是用来呼吸的嘴是用来吃饭的
411	or any other activity you want to undertake with it.	或你想从事的任何其他活动。
412	But the nose is where you're supposed to breathe from.	但鼻是应供养之所.
413	Have you ever tried to eat through your nose?	你有没有试过通过鼻子吃饭?
414	And you say, what a stupid question that is.	你说,这真是个愚蠢的问题。
415	It's exactly the same way.	亦复如是. 师曰.
416	Are you supposed to breathe through your mouth?	你应该通过嘴呼吸吗?
417	No, but 70%, 80% of the world actually breathes through the mouth.	不,但70%, 80%的世界实际上呼吸通过嘴。
418	That's because the brain prefers a person breathe through the mouth	那是因为大脑更喜欢人呼吸
419	because there's more volume of air going in.	因为气量会增加
420	Anyway, you'll get more information on nitric oxide, so I won't delve into that.	总之,你会得到更多关于氧化氮的信息, 所以我不会去探究。
421	So this is one of the renowned medical doctors called Barbara O'Neill.	这是著名的医生之一名叫芭芭拉·奥尼尔
422	And we are talking about the hippocampus in the brain.	我们在谈论大脑里的河马。
423	Now the hippocampus in the brain can be further accelerated, activated.	现在大脑中的河马可以进一步加速,激活.
424	New neural pathways can be established by three activities,	可以通过三项活动确定新的神经途径,
425	fasting, high-intensity interval training, and cold exposure.	斋戒,高强度的间隔训练,以及冷暴露.
426	Now this is modern medicine, which is recognizing that there is something	现在这是现代医学, 承认有东西
427	which is happening through this exposure, which is called hormesis.	它正在通过这种接触发生, 这被称为激素。
428	We are putting our body into a state of stress.	我们的身体处于紧张状态。
429	And by putting ourselves into the state of stress,	并让自己陷入压力状态,
430	what we are doing is creating new pathways of human growth hormones.	我们正在做的是创造人类生长激素的新途径。
431	And these neural pathways in our brain opens up.	而我们大脑中的这些神经途径会打开。
432	It fires up like electricity,	它像电一样燃烧
433	and you release something called brain-derived neurotrophic factor.	你释放出一种叫做脑源神经营养因子
434	In fact, in the last five years, my memory recall has improved.	事实上,在过去五年中,我的记忆有所恢复。
435	As a matter of fact, my eyesight has improved.	事实上,我的视力提高了。
436	The breathing part I've already explained.	呼吸部分我已经解释了。
437	Let's go to the next slide.	下一张幻灯片
438	Fasting, very important.	斋戒,非常重要
439	So it's not the breath alone.	故不独呼吸.
440	So here is what happens.	事情是这样的。
441	I know that many people have had their breakfast, they had lunch, and they had dinner.	我知道许多人吃过早餐,吃过午餐,吃过晚餐。
442	So let's take we have breakfast.	我们一起吃早餐吧
443	What happens?	发生了什么事?
444	You consume breakfast.	你吃早餐吗?
445	Immediately your pancreas will produce insulin.	胰腺会立即产生胰岛素
446	Once the pancreas produces insulin,	一旦胰腺产生胰岛素
447	it starts the digestive process of breaking down the glucose.	它开始消化过程破解葡萄糖。
448	All right, very good.	好吧,很不错。
449	So the pancreas has started to work, the insulin is produced.	因此胰腺开始起作用,胰岛素被产生.
450	But now what's happened is you have started the process of digestion,	但现在发生的事是你已经开始消化过程了
451	but because you have a Pavlovian response, you're programming,	但是因为你有一个巴甫洛夫式的反应, 你在编程,
452	because your parents had breakfast, lunch, dinner, and maybe some snacks in between,	因为你父母吃过早餐,午餐,晚餐, 和一些小吃在中间,
453	and their parents told them the same thing.	他们的父母也告诉他们同样的事情。
454	We are programmed, and that's what is called the Pavlovian response.	我们被编程了这就是所谓的巴甫洛维亚反应
455	You ring a bell, the dog starts to salivate.	你铃声响起,狗就会流口水
456	The moment you put food in front of it, even if you don't put the food, the bell rings.	将食物放在前面的那一刻,即使不放食物,铃声响起.
457	So that's what happens with us as human beings.	这就是我们人类的遭遇
458	We wake up in the morning, we smell an egg being made, and we suddenly feel hungry.	我们早上醒来,闻到一个鸡蛋被制成,突然感到饥饿.
459	Not that we need to eat, because we've already eaten a big dinner,	不,我们需要吃, 因为我们已经吃了一个大晚餐,
460	but we are programmed for it.	但我们被安排好了
461	So we go ahead and have lunch.	我们继续吃午饭吧
462	Now your breakfast is being digested, and now you've taken fresh food in through your lunch.	现在你的早餐被消化了, 现在,你已经把新鲜的食物通过你的午餐。
463	So what's happening is your partially digested food is mixing with the food you've just taken in.	发生的情况是,你的部分消化食物与你刚接受的食物混合。
464	And now you got home or to a restaurant to have dinner,	现在你回家或者去餐馆吃饭
465	and this is the vicious cycle which is happening every day.	这就是每天发生的恶性循环。
466	So it's like keeping a car engine running continuously until the car runs out of fuel.	所以这就像保持汽车发动机持续运行,直到汽车耗尽燃料.
467	So what happens is the pancreas runs out of insulin,	胰腺的胰岛素用光了
468	and that's how you move into diabetes type 2.	这就是你如何进入2型糖尿病。
469	You know, the insulin runs out, then you'll need companies like Novo Nordisk	你知道,胰岛素用完了, 然后你会需要公司像诺沃诺迪斯克
470	will make huge fortunes by reducing insulin,	通过减少胰岛素,可以赚大钱,
471	and then they'll have a massive market here in China,	然后他们会有一个巨大的市场在这里在中国,
472	because the figures on diabetes in China is about 150 million,	因为中国糖尿病的数字是1.5亿
473	but that's what we know.	但我们知道
474	We don't know about the people who have not been tested.	我们不知道那些没有被测试的人。
475	The figures of hypertension or high blood pressure in China is at about 240 million.	中国高血压或高血压的数字约为2.4亿.
476	All of it is related to food, all of it.	皆与饮食有关.
477	All of it is related to consumption, but 240 million is what we know.	所有这一切都与消费有关,但2.4亿是我们所知道的。
478	We don't know about the numbers not tested, so people just drop dead.	我们不知道没有测试过的数字, 所以人们只是死。
479	You know that hypertension, high blood pressure is a silent killer.	你知道高血压高血压是无声杀手
480	You just drop dead on the spot, and people don't know what happened.	你只是当场死亡, 人们不知道发生了什么。
481	So fasting is critical if you want to renew your body,	所以,斋戒是关键如果你想更新你的身体,
482	if you want to reverse aging.	如果你想扭转衰老。
483	Read up David Sinclair, the professor at Harvard University,	读读哈佛大学教授大卫·辛克莱
484	who's doing enormous amount of work.	他们正在做大量的工作。
485	Morgan Levine in Yale University,	耶鲁大学的摩根·莱文
486	huge amounts of work and research on the value of fasting.	大量的工作和对斋戒价值的研究。
487	Break that cycle of constant eating.	打破不断进食的循环
488	Remember, we get up in the morning, we sit for breakfast,	记住,我们早上起床, 我们坐早餐,
489	sit in a car, get to a meeting, sit down again for lunch,	坐到车里,去开会,再坐下来吃午饭,
490	get to another meeting, sit down in the car, get for dinner,	去另一个会议,坐在车里, 吃晚饭,
491	sitting again, sit in front of a television,	又坐在电视前
492	sit with the family, sit and have some extra dessert, and go to sleep.	和家人坐在一起,坐下来吃点额外的甜点,然后睡觉.
493	That is the cause of all our problems.	这是我们所有问题的根源。
494	So I undertook an experiment.	所以我做了个实验。
495	Every six months I do a seven-day fast, but this one I did a five-day fast.	每六个月我做一个7天的快, 但这个我做了一个5天的快。
496	And so you can see this is me after five days of fasting.	这样你就能看见我斋戒了五天后
497	So I'd read in a book by a man called Patrick McHugh,	所以我在一本书上读过一个叫Patrick McHugh的人
498	and he wrote a book called Oxygen Advantage.	他写了一本名为"氧气优势"的书.
499	And he said that when we were hunter-gatherers,	他说当我们是狩猎采集者时
500	so that hunter-gatherer instinct is very much part of our brain.	所以猎人-采集者的本能是我们大脑的一部分。
501	So we used to go out and hunt.	我们以前经常出去打猎
502	We used to get an animal back, feed our family.	我们以前找回动物养家糊口
503	Then for the next couple of days there was nothing to eat.	接下来的几天里没有什么吃的了
504	So you went out to hunt again.	所以你又出去打猎了
505	But then when you noticed, maybe four days, five days, six days,	但当你注意到也许四天五天六天
506	an animal was spotted.	一只动物被发现了
507	The human being, the homo sapien, the Neanderthal,	人类,同性恋, 尼安德特人,
508	went in pursuit of that animal.	去找那个动物
509	Now, it didn't mean that he would get that spear	这并不意味着他会拿到那把长矛
510	and get that animal on the spot.	把那只动物赶到现场
511	What happened was the brain detected that you have found something to hunt.	发生的事情是大脑检测到你发现了一些猎物
512	So the brain gives you an extra release of endorphins and adrenaline	所以大脑会额外释放内啡素和肾上腺素
513	and moves your body into a sympathetic nervous system response.	将身体移到同情的神经系统反应中
514	By moving into a sympathetic nervous system response,	通过进入一个同情的神经系统反应,
515	you get the speed, the energy to go pursue that animal.	你得到的速度, 能量去追那动物。
516	Now, what's interesting is we could not outrun the animal.	有趣的是,我们跑不过动物
517	But what we did was by sheer stamina	但是,我们所做的是纯粹的耐力
518	exhausted the animal after a one-day, two-day, three-day chase.	经过一天,两天,三天的追逐,使动物疲惫不堪.
519	That is where our strength is.	这就是我们的力量所在。
520	We exhausted those animals.	我们把这些动物都耗尽了。
521	So my secretary told me, oh, not a good idea for you to run.	所以我的秘书告诉我, 哦,不是一个好主意你跑。
522	This is quite dicey that you're undertaking a run at this time	你这次跑步太巧了
523	and you're fastest.	而你是最快的。
524	I said, I want to give this a try since I read about it.	我说,我想试试,因为我读到它。
525	It was a 12-kilometer race, about 100 people running within the UN.	这是一个12公里的比赛, 大约100人运行在联合国。
526	I started to run, and suddenly my feet took off	我开始跑, 突然我的脚脱落
527	because inadvertently the hippocampus,	因为无意中的河马队,
528	the primordial side of my brain thought I'm actually chasing an animal to hunt.	我脑中最原始的一面认为我正在追逐一只动物来猎杀
529	And my feet took off.	我的脚脱了
530	I not only came first in the race,	我不仅在比赛中领先
531	I beat the second guy who comes from UNICEF in our organization	我打败了组织里第二个来自儿童基金会的家伙
532	who's a brilliant marathon runner,	他是一个出色的马拉松跑者,
533	ran the Beijing Marathon, came, I think, 20th or 25th.	运行北京马拉松, 来了,我想,20或25。
534	By two and a half minutes.	两分钟半
535	I was shocked by the distance I left him behind,	我对他留下的距离感到震惊
536	and he was shocked too.	他也很震惊
537	And that day, it confirmed to me,	那一天,它证实了我,
538	should I run a half marathon once a month?	我应该每月跑一次半马拉松吗?
539	But if I'm taking part in a competition, I fast for 36 hours.	但是,如果我参加比赛, 我禁食36小时。
540	I don't eat anything before the run.	逃亡前我不吃任何东西。
541	Nothing.	没什么
542	So my body moves into something called a ketogenic state,	所以,我的身体移动到一个叫做 ketogenic状态,
543	that ketosis gives me new energy.	克托斯症给了我新的能量
544	It's like electrical energy going to the brain,	就像电能进入大脑一样
545	and it's a very powerful theme of energy that you get from fasting.	它是一个非常强大的主题能量从斋戒中获得。
546	The whole thing is really about rebooting your entire metabolic system.	整件事都是为了重启你的整个代谢系统。
547	So there is great value in fasting.	故斋戒甚有价值.
548	It's all written out there, so I won't repeat what is written there.	都写在那里了,所以我不会再重复那里写的东西了.
549	You can try a 16-8, give up one meal, perhaps give up a breakfast,	你可以尝试16 -8,放弃一餐, 也许放弃早餐,
550	eat lunch and dinner,	吃午饭和晚餐,
551	but break that cycle of constant eating	但打破了不断进食的循环
552	because it's greed, not need.	因为它是贪婪,而不是需要。
553	We are constantly in a state of feasting.	我们经常处于盛宴状态。
554	We are not experiencing the famine.	我们没有经历饥荒。
555	Famines are important.	饥荒是重要的。
556	Fasting is important within the body.	斋戒在体内很重要.
557	Lots of things.	很多东西
558	It's all explained here, so you'll have a copy of this slide.	都在这里解释过了,所以你会有这张幻灯片的副本.
559	But keep in mind, there are certain things that you should not be doing,	但记住有些事情你不应该做
560	fasting, particularly women during their time of breastfeeding	斋戒,特别是哺乳期间的妇女
561	or during their periods, not a good idea.	或在其时期, 不是一个好主意。
562	So just seek the proper attention,	所以只要寻求适当的关注,
563	and there's lots of literature in the internet on this.	互联网上有很多关于这个的文献
564	Sauna.	桑纳
565	I do this every day.	我每天都这样
566	Now, that is the temperature at which I'm doing it,	现在,这就是温度我这样做,
567	at about 98 degrees centigrade to 100 degrees centigrade.	摄氏98度到百度
568	100 degrees centigrade, you know, in chemistry is boiling point,	百度摄氏,你知道, 在化学是沸点,
569	but you build up to it.	但你还是要努力的
570	You just don't go into a sauna at 100 degrees and stay there.	你只是不进入桑拿在百度并停留在那里。
571	But I want you to read this last paragraph, which is very consequential.	但我希望你读读最后一段,这是非常必要的。
572	The use of sauna studies by clinical studies	临床研究使用桑拿研究
573	is to have positively correlated with a reduction in all-cause mortality,	与所有原因的死亡率的下降有着正相关联,
574	which includes strokes, myocardial infractions, heart attacks, et cetera.	包括中风、心肌损伤、心脏病等。
575	Unless you get hit by a bus, that's a different thing.	除非你被公交车撞了那不一样
576	But otherwise, you diminish the chances of dying suddenly by 40 to 50%.	但是,否则,你就会减少死亡的机会突然40%到50%。
577	So my lesson today to you is I'm trying to teach you	所以我今天给你的教训是我想教你
578	to die young at a very old age than to die old at a very young age.	年纪轻轻死去年纪轻轻死去
579	Do you see the correlation?	你看到关联了吗?
580	Anybody can do it.	谁都行.
581	What you saw me doing there, churning my stomach, anybody can do it.	你看见我在那里做什么, 舒张我的胃, 任何人都可以做到这一点。
582	So there is great value in going into a sauna.	所以,进入桑拿有很大的价值。
583	If you don't have a sauna nearby, I use the one at the gym.	如果你附近没有桑拿,我在健身房用那个
584	I turn on the shower into extra hot so the body gets uncomfortable.	我把淋浴弄得特别热这样身体就不舒服了
585	And that discomfort is the point at which you start to get the value proposition.	这种不适是开始获得价值命题的点。
586	That is why it's called hormesis, creating an artificial stress towards your body.	这就是为什么它被称为荷尔默斯, 造成人为的压力对你的身体。
587	Lots of values, including overcoming neurodegenerative diseases	许多价值,包括克服神经退化疾病
588	like dementia, Alzheimer's, Parkinson's.	像痴呆症、老年痴呆症、帕金森症
589	Huge benefits that saunas can give you.	萨纳斯能给你巨大的好处
590	You don't need to go to a doctor to get a Botox shot.	你不需要去看医生才能拍到肉毒杆菌
591	Actually, fasting sauna and cold showers can actually give you	事实上,斋戒桑拿和冷水浴可以给你
592	great reconditioning of your skin.	你的皮肤恢复得很好
593	It's got great value proposition, cold exposure.	它有很高的价值提议,冷暴露。
594	Now, you know the gentleman who's in the picture below.	现在,你知道在下面的那位先生。
595	Why did he get into cold water?	他为什么要进冷水里?
596	Has anybody thought about it?	有人想过吗?
597	This is contrary to Chinese traditional medicine, right?	这与中国传统医学相悖,对吧?
598	Okay, so when you buy meat in a store at a supermarket or fish, where do you put it?	好吧当你在超市或鱼店买肉时你把它放在哪里?
599	Why?	为什么?
600	Less growth in bacteria.	细菌生长较少.
601	Warm is a harbinger of all kinds of germs and parasites and bacteria that accumulate around you.	温暖是周围积聚的各种细菌、寄生虫和细菌的预兆。
602	By putting it in the freezer, you keep it fresh.	把它放进冷藏室,就保持新鲜
603	You keep it edible.	你留着它吃。
604	If you keep it out and you eat it after two days, then you are in a hospital after that.	如果你闭口不谈,两天后再吃,那你就会进医院。
605	So this is what the cold does.	这就是寒冷的作用。
606	So that's the cold bath in the gym that we have.	这就是我们体育馆里的冷水浴。
607	It speeds up metabolism.	能加速新陈代谢.
608	It reduces inflammation.	能减炎气.
609	And people say, oh, if I go into the cold, I'll catch a cold.	人们说,哦,如果我进入寒冷,我会感冒。
610	You don't catch a cold by going into the cold.	进入寒冷中不会感冒.
611	You get a cold by a cold virus.	你被一个冷病毒感染了
612	Someone who has got it or you've touched a surface which has the cold virus of someone else who's been infected,	有人谁得到了它或你触摸到一个表面拥有另一个人感染的冷病毒,
613	you don't catch a cold by going into the cold.	你进入寒冷中不会感冒
614	So remember, the cold is a friend.	所以记住,寒冷是朋友
615	So if in case you don't have a cold bath nearby, in your shower, finish cold.	所以,如果你没有在附近有一个冷浴, 在你的淋浴,完成冷。
616	Five seconds, when you do that, that is the point at which many changes happen in your body.	5秒钟,当你这样做的时候, 那就是你体内发生许多变化的时刻。
617	But just turning on your shower to the cold is good enough.	但只要把淋浴感冒就够了
618	As you start to develop it, I spend about five minutes in cold water every day without a break.	当你开始开发它时,我每天在冷水中度过大约5分钟,没有休息.
619	Huge benefits that the cold can give you, massive amounts of benefits you will get from cold.	寒冷能给你带来巨大的好处寒冷能给你带来巨大的好处
620	But the most important thing is that when you get into it, even now, I've been practicing for four and a half years.	但最重要的是,当你进入它, 即使现在,我已经练习了四年半。
621	When I go into the cold, there is still a resistance from my brain not to go.	当我进入寒冷, 仍然有阻力从我的大脑不去。
622	But once I do it, I find during the day, not only does it elevate my dopamine levels for 16 hours,	但一旦我这样做,我发现白天, 它不仅提升我的多巴胺水平 16小时,
623	which is the same dopamine you will get when you bite a nice ice cream, sip a good bubble tea, or eat a chocolate,	你吃冰淇淋喝泡泡茶吃巧克力就会得到同样的多巴胺
624	but that dopamine stays for two minutes.	但多巴胺会停留两分钟
625	But then after that, it becomes like the law of diminishing returns.	但之后,它就变成了减少回报的定律。
626	You have to eat more and more and more to get that feeling of satiation, but it doesn't stay for so long.	你必须吃得越来越多才能得到那种满足的感觉, 但是它不会停留太久。
627	But all that it does is it makes you proliferate horizontally, or even if you're not proliferating horizontally,	但它所做的只是让你横向扩散即使你没有横向扩散,
628	it's giving you a fatty liver and increasing your risks of diabetes and hypertension because of the excess amount of sugar you're consuming.	它会给你一个肥胖的肝脏并增加你患糖尿病和高血压的风险因为你正在消耗过多的糖。
629	There was a test done on me this year in February where they found that my dopamine level at five o'clock in the evening	今年2月我做了一次测试他们发现我的多巴胺水平晚上5点
630	was elevated from the time that I was on in the morning.	从我早上开始升职
631	So which means I'm constantly in the state of high energy level.	这意味着我一直处于高能量水平。
632	At night, I have to reverse it by slowing myself down, and I do a series of breathing just to get myself calmed down.	晚上,我不得不通过减速来扭转它, 我做一系列呼吸只是为了让自己冷静下来。
633	And I'm most productive between 2 to 5 p.m.	而且我在下午2点到5点之间最有成果.
634	That's when I write my speeches.	这时我写了我的演讲。
635	That's when I can consume a document of 50 to 100 pages in 20 to 30 minutes quickly.	这时我可以在20到30分钟内消耗50到100页的文件.
636	My mind is sharpest at that time.	那时我脑子最清醒
637	I mean, I wish I had this knowledge when I was at Princeton, when we had to study 7,000 pages per week.	我的意思是,我希望我有这种知识当我在普林斯顿, 当我们不得不学习7000页每周。
638	So let's try something now.	所以,让我们试试现在。
639	What I want you to understand is this is breath work.	我想要你明白这是呼吸工作
640	This is not meditation, so I don't want you to confuse it for meditation.	这不是冥想,所以我不希望你把它混淆为冥想.
641	Breath work is like going to a gym where you work out your body.	呼吸工作就像去健身房锻炼身体一样
642	Here you work out your breath, and the breath is meant to come into our abdomen.	在这里,你工作你的呼吸, 和呼吸的本意是进入我们的腹部。
643	So watch my stomach.	所以看着我的肚子。
644	So what's happening is your diaphragm is moving down when you breathe in, and your diaphragm moves up when you breathe out.	所以现在发生的情况是,你的隔膜在呼吸时向下移动,而你的隔膜在呼吸时向上移动.
645	Now, you want to have a flat stomach like mine?	现在,你想有一个平胃像我一样?
646	Learn to breathe.	学会呼吸
647	This activates your abdominal region.	此激活您的腹部区域。
648	It activates your abdominal muscles.	能激活腹肌.
649	But what it also does, it starts to trick your brain, the brain wondering, why is this person breathing in this strange way?	但是它也做了什么, 它开始欺骗你的大脑, 大脑在想, 为什么这个人的呼吸方式很奇怪?
650	So the brain thinks you are in some kind of trouble, because when we are in a state of anger, we hyperventilate.	所以大脑认为你陷入了某种麻烦, 因为当我们处于愤怒的状态时, 我们过度呼吸。
651	So we will be doing some hyperventilation.	所以我们会做一些超呼吸。
652	This is the breath work.	这是呼吸工作。
653	So it will increase your lung capacity.	这样会增加你的肺容量
654	It will get your brain to discharge a certain amount of adrenaline and endorphins into your body.	这将让你的大脑释放出一定量的肾上腺素和内啡素到你的身体。
655	So it's a guided video, and I'll send you the Chinese version of this as well.	所以这是个有指导的视频,我也会把这个的中文版本寄给你.
656	But the idea is that you start to work your system.	但这个想法是,你开始工作你的系统。
657	So first set of breath work that we will do is to breathe into our stomach.	所以,我们要做的第一套呼吸工作就是呼吸进胃里。
658	We will do 30 breaths.	我们会呼吸30口气。
659	On the 30th breath, we will do a deep inhale and hold that inhale for 15 seconds.	30号呼吸时,我们将进行深吸气并保持15秒。
660	It will be guided.	将受引导。
661	And then you'll do a full exhale and hold that exhale for 30 seconds.	然后你会做一个完整的呼气并保持该呼气30秒。
662	Don't force.	别逼我
663	Never force.	永远不要强迫。
664	If you need to breathe in, you feel that air hunger, give yourself a count of five.	如果你需要呼吸,你感到空气饥饿,给自己一个数五。
665	One, two, three, four, five.	一二三四五门.
666	Take a deep breath in and hang on to that breath for 15 seconds again.	深呼吸再坚持15秒
667	But the idea is this is not only working your diaphragmatic system,	但这个想法是,这不仅仅是工作你的隔膜系统,
668	but what it is also doing is opening up your lungs, making your body stronger.	但它所做的也是打开你的肺, 让你的身体更强壮。
669	So what you're seeing is going to be a combination of Taoist breathing.	所以,你所看到的将是道教呼吸的结合。
670	It has a combination of Qigong type of breath together with Pranaya.	它与普拉纳亚(Pranaya)结合了Qigong类型的呼吸.
671	And what I've done is I've linked this breath to what you saw in the original video.	我所做的就是把这股气息与你在原视频中看到的联系起来。
672	So Andrew Huberman at Stanford, huge amounts of research on what this breath does for us.	所以斯坦福的安德鲁·休伯曼对这个气息对我们的作用进行了大量的研究
673	So this will be the first round.	因此,这将是第一轮。
674	The second round, we will do something known as the breath of fire or the dragon breath.	第二轮,我们将做一些被称为火之气或龙之气。
675	And the dragon breath will be, we'll do just 50 breaths.	龙的呼吸会是, 我们只做50个呼吸。
676	So this is, now mind you, I'm taking you from grade one to Ph.D. level.	这是,现在请注意, 我带你从一级到博士级。
677	So you could potentially pass out.	这样你可能会昏倒
678	What I need you to do is sit back very comfortably on your chair when you practice it.	我需要你做的是当你练习的时候坐在椅子上非常舒适
679	Ideally, practice it lying down in your bed for the first four months.	最好先在床上躺四个月
680	Four months, four to five months is what it takes in order to see the changes happen	4个月,4到5个月是见证变化的发生
681	because the brain is getting reprogrammed slowly and gradually through this breathing technique.	因为大脑正在通过这种呼吸技术慢慢地被重新编程
682	So you have to be patient.	所以你得耐心点
683	You don't think that, you know, you'll just wake up two days later and everything is going to be just the way it happens.	你不认为,你知道, 你会只是醒来两天后,一切都会只是事情发生的方式。
684	No, you have to be patient and you have to create a habit.	不,你必须耐心,你必须创造一种习惯。
685	So neuroscientists have found that in order to create a habit, you have to repeat something for six weeks, six weeks.	因此神经科学家发现,为了创造一种习惯, 你必须重复六周,六周。
686	So the habit of brushing your teeth, you just repeatedly doing it.	所以,刷牙的习惯, 你只是反复这样做。
687	So it's natural.	故为自然.
688	It's the same for me.	对我来说也是一样
689	Now it's natural for me to breathe in the morning or when I'm sitting in the car in a plane, whichever avenue I find, I will do it.	现在,我自然可以在早上呼吸, 或者当我坐在飞机上的汽车里, 无论我找到哪条路,我都会这样做。
690	All these activities I do in the morning because I'm there ready to serve my son breakfast at seven a.m.	我早上做所有这些活动因为我准备在早上七点为我儿子提供早餐
691	when he wakes up in the morning.	当他早晨醒来的时候,
692	So I've finished all these activities.	所以我完成了所有这些活动。
693	And if I don't do it, I get very uncomfortable.	如果我不这样做,我会很不舒服。
694	So during the day, I will find time to go do at least some of these activities.	因此,在白天,我将找到时间去做至少其中一些活动。
695	But otherwise, if I'm in a car in a plane, regardless, I've just come back from a trip from San Francisco.	但别这样,如果我在飞机上,不管怎样,我刚从旧金山回来
696	I don't get jetlagged anymore.	我不会再被打喷嘴了
697	And because I fast and I make sure that in a fasted state, there's an explanation.	因为我快,我确定在禁食状态,有一个解释。
698	I posted it on my on my beach at moment.	我马上贴在我的海滩上
699	So hopefully maybe we could set up a beach at group for this whole a whole thing so that, you know, I can post new material on it as well.	所以,希望我们可以为这整件事建立一个海滩这样,你知道,我可以在它上张贴新的材料。
700	But I've explained why fasting actually helps prevent you from falling, getting a jet lag.	但我已经解释了为什么禁食有助于防止你跌落, 得到一个喷射时差。
701	So two years I've never had jet lag, never, regardless of the distances I've traveled.	所以,两年我从来没有有喷射时差,从来没有, 不管我走了多少路程。
702	And the third breath we will practice is called the physiological site.	我们所练习的第三个呼吸叫做生理场所。
703	Actually, it is developed by a neuroscientist called Andrew Huberman.	实际上,它是由一位叫安德鲁·休伯曼的神经科学家开发的.
704	But we will just do a double inhale and exhale through the mouth.	但是我们只是做一个双吸入和呼口。
705	So the double inhale is into the stomach, into the chest.	故双气入于胃,入于胸.
706	OK, but let's just practice one round and leave it at that.	好吧,但让我们只是练习一回合并留下它在那。
707	And then you can practice the rest.	然后你可以练习剩下的。
708	I just wanted to explain how this thing works.	我只是想解释一下这东西是怎么运作的
709	So let's get ready for the first round.	故先备第一轮.
710	And that's going to be a 30 breaths, 15 second inhale.	这将是30口气,15秒的吸气。
711	It's all guided 30 second exhale.	皆是导师三十第二呼.
712	And then finally, a 15 second inhale.	最后,15秒钟的吸气。
713	And we'll stop there.	我们到此为止
714	It's the total time it takes for the whole thing is 10 minutes.	整件事总共需要10分钟
715	So you just have to commit 10 minutes of your time every day to doing this.	所以你每天只需要投入10分钟的时间来做这件事。
716	Not more than that.	更无余.
717	Ten minutes every day for the next four to five.	接下来的4比5每天10分钟.
718	Let's go.	我们走吧。
719	Today, I will introduce a very simple breathing method that can be practiced in any environment.	今天,我将介绍一种非常简单的呼吸方法,在任何环境中都可以使用。
720	Practice it at home, in a park, or even in the office during a break.	在家,公园里练习,甚至休息时在办公室练习.
721	It is about devoting only 10 minutes from your daily life.	它只涉及花费10分钟从你的日常生活。
722	This practice will bring unexpected benefits to your health, just like it is wrong.	这种做法会对你的健康带来意想不到的好处,就像这是错误的一样。
723	The first session consists of 30 wimpy breathing exercises.	第一课包括30次胆小的呼吸练习.
724	Two 15 second inhales and one 30 second exhale breath.	两个15秒的吸气和一个30秒的呼气
725	Please start with me and I will accompany you through all the exercises.	请从我开始我会陪你们完成所有练习
726	Let's get ready.	我们准备好
727	Let's go.	我们走吧。
728	The blue energy ball in the center of the screen will guide your breathing.	屏幕中央的蓝色能量球会引导你的呼吸.
729	So please follow me.	所以请跟我来。
730	Remember, breathe through your nose only.	记住,只用鼻子呼吸
731	The Wim Hof breathing technique is an excellent breathing methodology for your health and belly.	温霍夫的呼吸技术是一个很好的呼吸方法对于你的健康和腹部。
732	Remember, breathe into your belly.	记住,呼吸进你的肚子。
733	It will also strengthen your abdominal muscles.	也会加强你的腹部肌肉
734	Five, four, three, two, one.	五,四,三,两,一。
735	Inhale deeply and hold your breath for 15 seconds.	深呼吸屏住呼吸15秒钟
736	Five, four, three, two, one.	五,四,三,两,一。
737	Exhale all the air in your lungs and hold your breath for 30 seconds.	呼出肺中所有空气屏住呼吸30秒
738	There are 15 seconds left.	还有15秒
739	Five, four, three, two, one.	五,四,三,两,一。
740	Inhale deeply and hold your breath for 15 seconds.	深呼吸屏住呼吸15秒钟
741	Five, four, three, two, one.	五,四,三,两,一。
742	Exhale the air in your lungs.	呼气入肺.
743	First session.	第一届会议。
744	And next, we're going to have a shorter presentation.	接下来,我们将有一个简短的介绍。
745	Nonetheless, very, very high content value because this is what is taught to the senior leaders of the country.	然而,内容价值很高,因为这是向该国高级领导人传授的。
746	As you can imagine, they showed enormous responsibility for us.	你可以想象,他们给我们带来了巨大的责任。
747	And then this is their family doctor, essentially.	这是他们的家庭医生。
748	The founder of Xin Shuling is a PhD student from Xiehe Medical University.	辛修灵创始人是谢河医科大学博士生.
749	His wife is also a doctor.	其妻亦为大夫.
750	But his passion is to make us ordinary people get the same kind of care for our bodies.	但他的激情是让我们的普通人得到同样的关心我们的身体。
751	Doctor.	医生
752	Thank you.	谢谢
753	Thank you, Judy.	谢谢你,朱迪。
754	I will speak in Chinese because I found that most of my friends speak in Chinese.	我将用中文发言,因为我发现大多数朋友都用中文发言。
755	So I will speak in Chinese.	所以我会说中文。
756	And then I agree with what Sid just said.	然后我同意希德刚才说的话
757	Because I haven't spoken to him on stage.	因为我还没在舞台上和他说话
758	But I found that many of my habits are the same as him.	但我发现我的许多习惯和他一样.
759	For example, I don't eat one day a week.	譬如我礼拜不食一日.
760	One day is fasting.	一日斋戒.
761	After fasting, you will feel very comfortable.	斋戒后,你会感到非常舒适.
762	You need to let your body have a rest time.	你得让你的身体休息
763	In medicine, when you don't eat, your body will get a signal.	在医学上,不吃东西时,身体会得到信号.
764	It means that there is no food now.	这意味着现在没有食物了。
765	So your body needs to clear all these useless things.	所以你的身体需要清除所有这些没用的东西。
766	For example, if we work in an enterprise.	例如,如果我们在一个企业工作。
767	If there is no money in the enterprise, the first thing to do is to make money.	如果企业没有钱,首先要赚钱.
768	So the body is the same.	故其体无异.
769	Now it gets a signal that there is no food.	现在它得到一个信号,没有食物。
770	Hurry up and get rid of these useless cells.	快点把这些没用的细胞弄走
771	Most of the useless cells are actually salt cells or tumor cells.	大多数无用的细胞实际上是盐细胞或肿瘤细胞.
772	Or these dirty things will be cleared.	否则这些肮脏的东西就会被清除.
773	So after that day, you will feel very comfortable.	在那之后,你会感到非常舒服。
774	Many people ask me if I am hungry.	很多人问我饿不饿
775	I am hungry for 20 minutes.	我饿了20分钟。
776	When I am hungry, I feel dizzy.	当我饿了,我感到头晕。
777	That's because you have never been hungry.	那是因为你从没饿过
778	If you are really hungry, you don't eat for 24 hours.	如果你真的饿了, 你24小时不吃。
779	You will find that the feeling of hunger will only last for a few minutes.	你会发现饥饿的感觉只会持续几分钟。
780	When you feel dizzy and uncomfortable after a few minutes of hunger.	当你感到头晕和不舒服过几分钟的饥饿。
781	After a few minutes, the sugar in the liver will start.	过了几分钟,肝中的糖就会开始.
782	Then you won't be hungry.	那你不会饿的
783	After about 12 hours, you will feel a little hungry again.	12小时后,你又会觉得有点饿
784	Because the sugar in the liver has been used up.	因为肝中的糖已经用完了.
785	At that time, the fat will be used up.	那时,脂肪会用完.
786	It will form a body.	它会形成一个身体。
787	As C said, we use the same body to function.	正如C所说,我们用同一个机构来运作。
788	For example, the same body function is equivalent to a fuel car turning into an electric car.	例如,同一车体功能相当于燃料车变成电动车.
789	At that time, the brain is very clear.	当时,大脑非常清晰.
790	But there is no...	但是没有...
791	Because of the fluctuation of our blood sugar.	因为血糖的波动
792	Just now Julie said that if you eat too much at noon, you will feel sleepy in the afternoon.	刚才朱莉说如果中午吃太多,下午会觉得很困.
793	The main reason is because of the fluctuation of blood sugar.	主要原因是血糖的波动。
794	The blood sugar rises too high and then drops.	血糖升得太高,然后下降。
795	You will feel sleepy in the afternoon.	下午你会觉得很困
796	So when you use the same body function.	所以当你使用相同的身体功能时.
797	That is a new fuel car.	这是一辆新的燃料车。
798	The brain is extremely clear.	大脑非常清晰
799	Not sleepy at all.	一点也不困
800	So you will have about half a day.	所以,你会有大约半天的时间。
801	You will feel that the brain is extremely clear.	你会觉得大脑非常清晰
802	Extremely clear.	极清净.
803	So if you try to eat 24 hours a day.	所以,如果你尝试一天24小时吃。
804	Actually you will feel very comfortable.	其实你会觉得很舒服的
805	You will not feel low blood sugar at all.	你根本感觉不到低血糖
806	Many people do not experience what low blood sugar is.	很多人没有经历什么是低血糖。
807	What is hunger?	饥饿是什么?
808	The feeling of hunger is more than ten minutes.	饥饿的感觉超过十分钟。
809	Twenty minutes.	20分钟。
810	It won't be very long.	不会太久的
811	And many people don't even know what hunger is.	而许多人甚至不知道什么是饥饿.
812	What is greed?	什么是贪婪?
813	Greed.	贪欲.
814	Right?	对吧?
815	In fact, most of us are not hungry.	事实上,我们大多数人不饿。
816	We are just greedy.	我们只是贪婪。
817	Seed said that we are just urbanized.	种子说,我们只是城市化。
818	We don't need to eat.	我们不需要吃饭。
819	So this is the first one about hunger.	所以这是关于饥饿的第一个。
820	Let me add.	让我补充一下。
821	The second one is about cold.	第二约寒.
822	Seed said that in such a cold space.	种子说在这么冷的空间。
823	You can exercise or breathe.	你可以锻炼或呼吸。
824	There is an old Chinese saying.	有一句中国老话
825	It is exactly the same as this one.	和这个完全一样
826	It is called.	这是所谓的。
827	If you want your body and mind to be at peace.	若欲身心安乐.
828	Three points of chicken and cold.	鸡冷三分.
829	It means to be cold.	意为寒.
830	But how do we say the traditional concept?	但是,我们如何说传统的概念呢?
831	Cold is easy to catch a cold.	寒冷容易感冒.
832	Go out and put on clothes quickly.	出去换衣服吧
833	Like I see my grandma telling the kids.	就像我看到我奶奶告诉孩子们一样
834	Go out and put on clothes quickly.	出去换衣服吧
835	If you are cold, you are afraid of catching a cold.	如果你是冷的, 你害怕感冒。
836	Have you ever thought about why you are cold?	你有没有想过你为什么冷?
837	You will catch a cold.	你会感冒的
838	Seed said that when you are cold.	种子说,当你冷。
839	Your body will be better.	你的身体会更好
840	What is the contrary in the middle?	什么是相反的中间?
841	Why do we feel cold when we are cold?	为什么我们感到冷当我们是冷的?
842	When we are cold, we will get sick.	当我们冷的时候,我们会生病。
843	But when you are cold.	但当寒冷.
844	Your body will be better.	你的身体会更好
845	What?	你说什么?
846	You have to jump to cold when you are hot.	热时要跳到冷处.
847	Or as we all know.	或如众生知.
848	Winter does have more colds.	冬天确实有更多的寒冷。
849	Winter is cold.	冬为寒.
850	Have you ever thought about why?	你有没有想过为什么?
851	That makes sense.	这有道理。
852	Have you?	是吗?
853	Your body's temperature is balanced.	你的体温很平衡
854	In medical research.	在医学研究。
855	Colds are not easy to catch a cold.	寒热不易感冒.
856	Colds have nothing to do with colds.	寒热与寒热无关.
857	Your body is exposed to colds.	身体暴露于寒热.
858	It has nothing to do with colds.	与寒热无关.
859	Colds are easy to catch a cold or get sick.	寒冷容易感冒或生病.
860	This is the main reason.	这是主要原因。
861	The virus can last longer in colds.	病毒在寒冷中可以持续更长的时间.
862	And when you are cold.	而当寒热.
863	People like to get together.	人们喜欢聚在一起。
864	When you are cold.	寒时.
865	You are in your room.	你在你的房间。
866	So people have more time to interact with each other.	因此人们有更多的时间互相交流.
867	So it is easier to spread.	因此,它更容易传播。
868	And there is another reason.	还有另一个原因
869	When there are fewer sunsets.	当日落少时.
870	In the cold.	寒热中.
871	There are fewer sunsets.	日落减少.
872	There are fewer outdoor activities.	户外活动较少.
873	Sunsets will enhance our immunity.	日落会增强我们的免疫力
874	So when we are in our room.	所以,当我们是在我们的房间。
875	There are a lot of people.	众生众生.
876	And the virus doesn't die.	病毒不会死
877	And it spreads like crazy.	并蔓延如狂.
878	So this is the reason why colds are easy to catch a cold.	故此寒热易染寒热.
879	In fact, when we are exposed to colds.	事实上,当我们接触到寒冷。
880	It doesn't let us.	它不让我们。
881	And this stimulus will enhance our immunity.	这种刺激会增强我们的免疫力
882	So what I just said.	我刚才说的话
883	When exposed to heat.	当曝热.
884	And exposed to cold.	而曝寒热.
885	In fact, it is good for our immunity.	事实上,这对我们的豁免权有好处。
886	Why is it good for heat?	为甚么用热.
887	Have you ever thought about when we exercise.	你有没有想过当我们运动。
888	When we exercise.	当我们锻炼。
889	Do you feel like you are having a fever?	你觉得你发烧了吗?
890	When we give people antibiotics in medicine.	当我们给人们药物中的抗生素。
891	Or the medicine that stimulates immunity.	或刺激免疫的药.
892	People will also have a fever.	人们也会发烧
893	So fever is driving.	所以发烧了
894	If we really have a fever.	如果我们真的发烧了
895	It is driving the immune activity in the body.	它正在推动体内的免疫活动。
896	The liver cells will come from the marrow.	肝细胞会来自髓.
897	To form new immune cells.	形成新的免疫细胞.
898	When we fight against this.	抗战时.
899	So when we are exposed to heat.	所以当我们暴露在热量之下。
900	Or when we exercise.	或者当我们锻炼。
901	When we have a fever.	当我们发烧时
902	In fact, it will stimulate our marrow.	事实上,它会刺激我们的骨髓。
903	To mobilize these liver cells.	以动员这些肝细胞.
904	And then.	然则.
905	Form new immunity.	形成新的豁免。
906	So these two stimuli are good for our immunity.	所以这两个刺激对我们的免疫有益.
907	So it will make us stronger.	因此,它将使我们更强大。
908	So.	所以说 So.
909	I have a question for you.	我有一个问题要问你。
910	You said.	你说的
911	It is good for your body in cold weather.	在寒冷的天气里对身体有好处
912	And good for your body in hot weather.	在炎热的天气里对身体有好处
913	So it is only good if you are not cold and not hot.	所以只有不冷不热才是好事
914	Not cold and not hot is very bad.	不冷不热是非常糟糕的。
915	I understand.	我理解,我懂你说什么
916	Because you think.	因为你认为。
917	The immune system is essentially human.	免疫系统本质上是人类.
918	The immune system is essentially the army in the body.	免疫系统本质上是体内的军队.
919	We fight against the outside.	我们与外界对抗。
920	What does the army want?	军队想要什么?
921	The army wants to fight or exercise.	军队想要战斗或锻炼.
922	We don't call it fighting.	我们不称之为战斗。
923	If you can't fight, you go and fight.	若不能战,则去战.
924	But the army wants to exercise.	但军欲锻炼.
925	To be stronger.	以更坚固.
926	So you have to give the army.	所以你必须给军队。
927	Some opportunities to exercise.	一些锻炼的机会。
928	What is the meat and cold air are all exercises.	肉类和冷空气都是锻炼
929	And what is dirty stuff is also an exercise.	肮脏的东西也是运动
930	Children must not be too clean.	儿童决不能太干净。
931	Why are there so many ads before?	为什么之前有这么多广告?
932	What are you saying?	你说什么?
933	Cold, hot, cold, cold.	寒热恶寒.
934	This is a back-up.	这是备份。
935	Is it wrong?	错了吗?
936	In fact, this is wrong.	事实上,这是错误的。
937	Cold, hot, cold will not make people cold.	冷,热,冷不会使人变冷.
938	Yes.	对
939	OK.	摆
940	Thank you.	谢谢
941	Yes.	对
942	But.	不过...
943	This.	这个
944	You see what Sid just said.	你看希德刚才说什么
945	Eat too much.	食过多.
946	In this cold environment.	在这寒冷的环境中。
947	The virus comes.	病毒来了
948	Then a group of people.	接着是一群人
949	That's easy to catch a cold.	这很容易感冒
950	Thank you.	谢谢
951	So in fact.	所以事实上。
952	People have to give him some immune systems.	人们得给他一些免疫系统
953	Give him some stimulation.	给他点刺激
954	He is stronger.	他更强壮
955	So this is.	所以这是。
956	In fact, this is our so-called back-up.	事实上,这是我们所谓的后援。
957	I will tell you again.	我再说一遍
958	What is the reason for this more bottom-up?	这更自下而上的原因是什么?
959	You will understand as soon as you hear it.	你一听到会明白的
960	How did we human beings come?	我们人类是怎么来的?
961	Humans have been living in the wild for millions of years.	人类在野外生活了数百万年.
962	To this day.	时至今日.
963	We are now in this cold state.	我们现在处于这种寒冷状态。
964	Eating three meals a day.	一天吃三顿饭.
965	How many years do you think there is in human history?	你认为人类历史上有多少年?
966	Several decades.	数十年.
967	Not more than 100 years.	未过百年.
968	How many years have humans evolved?	人类进化了多少年?
969	Thousands of years.	数千年.
970	That's more than thousands of years.	这已经超过几千年了
971	That's up to millions of years.	达百万年.
972	Humans evolved for millions of years.	人类进化了数百万年
973	The genes in humans or the genes in our bodies.	人类的基因或我们体内的基因
974	In fact, the evolution of millions of years has been fixed.	事实上,数百万年的演化已经固定下来.
975	Do you think the environmental changes in the past decades.	你认为过去几十年的环境变化。
976	Will change our genes so quickly?	会这么快改变我们的基因吗?
977	In fact, it will not.	事实上,它不会。
978	So we have a lot of.	所以我们有很多。
979	This disease.	此诸病.
980	Or our current medical health problems.	或者我们目前的医疗健康问题
981	It's because of the environmental changes in the past decades.	这是由于过去几十年的环境变化.
982	That our genes choose to adapt and get used to things.	我们的基因选择适应和适应事物
983	It's not like adapting.	这不是像适应。
984	For example, eating three meals a day.	譬如日食三顿.
985	In fact, it's only a few decades.	事实上,它只是几十年。
986	I usually only eat one or two meals a day.	我通常一天只吃一两顿饭
987	Or I eat one meal a day.	或日食一顿.
988	When I'm busy at work, I eat one meal a day.	我忙着工作的时候,一天吃一顿饭.
989	When I'm not busy at work, I eat two meals a day.	工作不忙的时候,一天吃两顿饭.
990	But the other meal is also very little.	但另一顿饭也很少
991	For example, if I have dinner today, I eat an apple.	例如,如果我今天有晚餐,我就吃苹果.
992	You won't feel hungry.	你不会感到饿了。
993	My mother used to have diabetes.	我妈妈以前有糖尿病
994	Later, I suggested that she eat two meals a day from three meals a day.	后来,我建议她每天从三餐中吃两餐.
995	Diabetes will be completely cured.	糖尿病将完全治愈。
996	You can drink water.	能饮水.
997	You can drink more water.	更能饮水.
998	But don't drink water that contains sugar.	但别喝含糖的水.
999	You can drink water or tea.	可以饮水或茶.
1000	I didn't hear you clearly.	我没听清楚
1001	What did you say?	你说什么?
1002	No.	没有
1003	Dandruff和不按时吃饭无关
1004	You eat too much.	你吃太多东西了
1005	Too greasy is the reason for dandruff.	油腻太难吃
1006	Women's obesity is a high factor in dandruff.	女性的肥胖症是造成dandruff的一个高因素.
1007	There is no such thing as not eating on time.	没有不能按时吃的东西。
1008	It's better than sugar.	胜过糖.
1009	But it's better to drink naturally.	但宜自然饮之.
1010	Because when people are hungry, if you give them sugar,	因为当人们饿了, 如果你给他们糖,
1011	people are really craving for sugar.	人们非常渴望糖
1012	People's brains are craving for sugar.	人们的大脑渴望糖。
1013	Why?	为什么?
1014	Because in the process of evolution of millions of years,	因为在数百万年的进化过程中
1015	most people lack sugar.	大部分人缺乏糖
1016	If we don't have the industrial production of sugar,	如果我们没有工业生产糖,
1017	not many people can eat sugar.	很少有人能吃糖
1018	People used to rely on wild vegetables and fruits,	人们曾经依赖野生蔬菜和水果,
1019	plus animals.	还有动物
1020	How much time do you think you can get sugar?	你觉得你能拿到多少糖?
1021	In fact, people really need sugar.	事实上,人们真的需要糖。
1022		因为我们刚才讲了嘛,大脑的功能只有两种,一个是躺,第二个是脂肪的那个酮体。.
1023	所以人是非常需要躺的,大脑里面就有这个基因。
1024		~ ~ 坎迪 ~ ~
1025	所以这个是大脑里控制的。
1026		所以你饿久了以后来点甜食,是非常,就是非常心快。,就是非常心快。.
1027	但是我们不能够滥用这个东西,不能反复地给他。
1028		虐待虐待
1029	就是你最后这个糖尿病就是这么来的。
1030	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我记得你说过的	所以你那个如果你饿了24小时之后,比如说你吃个苹果,
1031	那个苹果的口味会比这个你平时吃苹果好很多。
1032	因为那个时候你脑子特别想要躺。
1033	我知道我的时间啊,抱歉。
1034		因为我们最后要跟, 我这样子, 我, 我, 我
1035	这个片子其实是讲那个食物的。
1036	如果你们要记一下的话,可以记一下这张片子。
1037		顺便说一句,是的
1038	刚好今天在到了这个耶鲁中心。
1039	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你觉得呢?	它是讲的是什么呢?就是耶鲁的公共卫生学院的一个研究。
1040	它其实是在讲什么样的食物是好的食物。
1041	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}你觉得呢?	我们原来大家都听说的是就是要用这个食物金字塔,对吧?
1042		底层是主食,然后上面是蔬菜,再上面是这个肉,再上面是蛋和奶。.
1043	但是这个这个金字塔其实是已经过时了。
1044	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你说什么?	为什么呢?这个是80年代中国营养学会当时搞出来的。
1045	它当时的一个前提假设是什么呢?
1046	是绝大部分的人不是缺营养,绝大部分的人是体力劳动者。
1047	因为是农民或者是工人,他都是体力劳动者。
1048	体力劳动者每天的那个肉量消耗是非常大的。
1049	所以它需要大量的热量补给。
1050		而且呢,第二个是我们当时食物的生产,肉类是稀缺的。.
1051	所以我们要吃大量的主食来补充这个热量。
1052	但是今天这个生活,特别是今天坐在这个屋子里的人,你们有多少是体力劳动者?
1053	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}你觉得呢?	绝大部分的人都不是体力劳动者了,对吧?
1054	而且未来的这个机器人在一来,我觉得都快把这个体力劳动者给干没了。
1055		而如果你在这样的情况下再用这种方式去吃的话, 就是刚才, 就是刚才, id
1056	绝大部分人就是因为三顿饭,每顿饭有主食吃出来的。
1057	这个是一个事实。
1058	所以呢,那我们要怎么吃呢?
1059	这个是耶鲁大学的研究,他们公共卫生学院。
1060		营养质量指数
1061	那这个得分就越往上。
1062		然后呢,如果反过来热量越高,营养含量越低的,就是越差的食物。.
1063	因为我们的一个前提假设是现在的大部分人,热量都是过剩的。
1064	有人问我,老师这个热量怎么判断是不是过剩的?
1065		我说你低头看一下,你肚皮上如果还有几圈肉的话,这个热量肯定是过剩的。.
1066	包括这个其他绿叶的蔬菜,或者是新鲜的水果。
1067		因为它的热量含量非常低,而营养含量,营养素的含量非常高。.
1068	所以这些食物是可以无限量地随便吃的。
1069		比如说我吃饭,我经常是拿一碗蔬菜作为主食,和吃蛋,或者鱼。.
1070	我的主食其实是那个蔬菜,而不是蔬食。
1071	你就做这一个改变,你基本上就把你的整个营养会调过来。
1072	而我们你看像主食的话,精致谷物其实是这个排名非常低的。
1073	因为它的热量非常高,而营养含量其实并不够。
1074	所以就不要吃那么多主食。
1075	如果你要吃一点主食的话,都要去吃比如说那个坚果类的。
1076	比如我自己的包里面就会有这个坚果,我饿了的话就吃一把这个坚果就可以了。
1077	还有水果,比如吃一个苹果。
1078		像今天我就吃了两个苹果,我早饭是吃的苹果,然后我晚饭又吃的是苹果。.
1079	所以这个都比那个什么好。
1080	你说肉蛋奶挺好的呀。
1081	你看肉蛋奶的排名也很高的呀。
1082	作为蛋白质的来源,它是挺好的。
1083	我需要有人提醒一下我时间,还有多少时间。
1084	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你觉得呢?	我觉得不用了,我这个slice我到时候也可以发给大家。
1085	我好像有一页best sport。	最好的运动。
1086	其实我这里面讲了一个关于呼吸的练习。
1087	这个也是一个呼吸练习,叫做正方形的呼吸练习。
1088		萨德
1089	其实我们这个地方我补充一下。
1090	就是为什么呼吸是一个非常非常重要的练习。
1091		是因为我们人,我们的大脑啊,其实我们很多东西是很难控制它的。.
1092	比如说你焦虑,你觉得你能控制焦虑吗?
1093	控制不了对吧?
1094	你心率跳多少你能控制吗?
1095	血压有多高你能控制吗?
1096	控制不了对吧?
1097	但是人类的大脑啊,就是如果按照这个来看人类大脑的这个结构。
1098	人类大脑给我们留了一个后门。
1099	就是一个非常有意思的后门。
1100	我们是可以通过一个练习去走这个后门的。
1101	这个后门就是呼吸。
1102	这个在中国的传统的文化和印度的文化,包括里面都有这个方面的练习。
1103	就是通过呼吸去控制你的大脑。
1104	所以如果大家要掌握一个真正去控制你大脑的一个捷径,
1105	或者包括从大脑到身体到情绪到精神,就是通过呼吸。
1106		萨德
1107	那个是一个非常有效的一个呼吸法。
1108	这个呢是另外一种比较简单的,叫正方形呼吸法。
1109	这个是美国的那个海豹部队,就是美国特种兵他们练的一个呼吸法。
1110	他简单一些,就是你想象自己有一个正方形在你面前。
1111	一条边呢是五秒钟。
1112		然后你吸气五秒钟,然后暂停五秒钟,然后再呼吸五秒钟,再呼气五秒钟。.
1113	然后这样作为一个正方形,每一次过十个这样的正方形。
1114	海豹部队为什么要练这个呢?
1115	因为海豹部队执行任务的时候压力特别大。
1116	而且呢不能走神儿,需要精神非常的集中力。
1117	像你如果是一个那个狙击手对吧?
1118		你在那儿等着本拉登,然后等两天,他有可能出来。.
1119	但是你一走神儿过了,那是不可接受的。
1120	所以呢他们就需要一些训练方法让自己能够保证高度的精力集中,以及保证这个状态的始终稳定。
1121	所以这个是他们去练习的方法。
1122	大家也可以练。
1123	但是本质上跟刚才那个是一样的,就是通过呼吸来掌握你的大脑。
1124	这个是一样的那个方法。
1125	所以这儿我当然还讲了另外的一些。
1126	太多了。
1127		我这个今天晚上我觉得要不这样子我们就进到这个Q&A.
1128	然后呢我但是最后我就打个自我广告。
1129	就是我们因为给很多的企业和家庭提供这个家庭医生服务。
1130	所以呢我们服务了很多的客户之后,我们就发现就是除了这些医疗服务家庭医生之外。
1131	其实怎么就是让自己的这个健康啊能够真正的能够能够变好。
1132	其实是每个人应该学的一个一个功课啊。
1133	我们把它叫做每个人应该有一定的健商。
1134	就是除了情商智商应该有健商。
1135	就是你自己要知道怎么take care of yourself。	照顾好自己
1136	最好是从像我觉得今天特别高兴。
1137	我不知道你是大学生还是小学生还是中学生。
1138	所以我觉得就像咱们这些同学啊应该从最好小学或者中学就学习这些东西。
1139	就形成一些习惯。
1140	这样的话你一辈子就有一个掌握自己真正健康的那个那个抓手或者基石。
1141	你遇到再大的困难你都能够扛得住。
1142	这个是非常好的。
1143	其实我们花了那么多钱去培养就是智商和情商对吧。
1144	但我觉得健康是那个一嘛。
1145	所以我觉得我们其实所以今天有很多家长带着孩子来我觉得特别高兴。
1146	就我觉得我给我孩子讲我说我对他们的要求就是我说我不管你学校考多少分。
1147	我也不管你那个这个我就管几个事。
1148	第一个就是你得有一个爱好的体育运动然后身体必须得好。
1149	第二个呢交到一堆好朋友啊朋友的必须得好。
1150	然后呢第三个就是每天问个问题。
1151	所以我就说这个是关键。
1152		朱迪朱迪朱迪朱迪
1153	我们太太感谢了。

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