一套晨间流程，重置生物钟，改善人体效能｜顶级运动员服务专家安
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 一套晨间流程，重置生物钟，改善人体效能｜顶级运动员服务专家安 | 1:00:19 |
| P2 | 一套晨间流程，重置生物钟，改善人体效能｜顶级运动员服务专家安 | 1:11:53 |
P1 · 一套晨间流程，重置生物钟，改善人体效能｜顶级运动员服务专家安迪•加尔平博士 p01 上 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Everything you see on this table has the strong scientific evidence that it will help us sleep. | 你在这个桌子上看到的一切 都有强大的科学证据 能帮助我们入睡 |
| 0:04 | So we're going to dig into all of those in great detail. | 所以我们要非常详细地研究所有这些问题。 |
| 0:06 | So the first one is a really good one. | 所以第一个是非常好的。 |
| 0:07 | Kiwis. | 基维斯. |
| 0:08 | Kiwis? | 基维斯? |
| 0:09 | Yeah, but there's been good studies on them. | 是啊,但有很好的研究 他们。 |
| 0:10 | So if you have two to three kiwis before bed, | 所以,如果你有两到三个 kiwi在睡觉前, |
| 0:12 | you'll see people sleeping better. | 你会看到人们睡得更好 |
| 0:14 | Next on our list is sleep divorce. | 我们名单上的下一个是睡眠离婚。 |
| 0:16 | People generally don't sleep as well when you're in the same bed as others. | 你和别人睡在同一张床上 人一般睡得不好 |
展开字幕全文（1446 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Everything you see on this table has the strong scientific evidence that it will help us sleep. | 你在这个桌子上看到的一切 都有强大的科学证据 能帮助我们入睡 |
| 2 | So we're going to dig into all of those in great detail. | 所以我们要非常详细地研究所有这些问题。 |
| 3 | So the first one is a really good one. | 所以第一个是非常好的。 |
| 4 | Kiwis. | 基维斯. |
| 5 | Kiwis? | 基维斯? |
| 6 | Yeah, but there's been good studies on them. | 是啊,但有很好的研究 他们。 |
| 7 | So if you have two to three kiwis before bed, | 所以,如果你有两到三个 kiwi在睡觉前, |
| 8 | you'll see people sleeping better. | 你会看到人们睡得更好 |
| 9 | Next on our list is sleep divorce. | 我们名单上的下一个是睡眠离婚。 |
| 10 | People generally don't sleep as well when you're in the same bed as others. | 你和别人睡在同一张床上 人一般睡得不好 |
| 11 | Next, what about this? | 接下来呢? |
| 12 | This has more evidence than the rest of these things combined, and it is effective. | 这比其他这些东西加起来有更多的证据,是有效的. |
| 13 | Another one to think about is sound. | 另一个需要思考的是声音。 |
| 14 | And it really matters, sound, when you sleep? | 这真的很重要,声音,当你睡觉? |
| 15 | Yeah, as much if not more of any other factor. | 是的,如果不是更多的因素的话。 |
| 16 | There's also screen usage, light, your pillow, and wearables. | 还有屏幕用法,灯光,你的枕头,以及可穿的. |
| 17 | But the other thing is we're spending more on sleep, and sleep is getting worse. | 但另一件事是,我们花更多的时间去睡觉,而睡眠越来越差. |
| 18 | And for the last 20 years, I've been doing science, coaching, and education | 在过去20年里,我一直在做科学、辅导和教育 |
| 19 | that enhances human performance. | 这可以增强人类的性能 |
| 20 | And I've been fortunate to work with the world's most elite athletes, | 我有幸和世界上最优秀的运动员合作 |
| 21 | entrepreneurs, leaders, and even 50% of athletes have a clinical sleep disorder. | 企业家,领袖,甚至50%的运动员都有临床睡眠障碍. |
| 22 | It gets worse. | 情况越来越糟了 |
| 23 | 70 to 80% of people who have clinical sleep apnea will go undiagnosed. | 70%至80%的有临床睡眠安眠症的人会被诊断不出. |
| 24 | And for women, it's somewhere in the neighborhood of 90 to 95%. | 而对于女性来说,它位于90-95%的某个街区. |
| 25 | And it is deleterious to your health because it's highly associated with long-term death risk, | 因为它与长期死亡风险高度相关 |
| 26 | cognitive function, mood regulation, performance, recovery, metabolic health. | 认知功能,情绪调节,性能,恢复,代谢健康. |
| 27 | And it happens for a bunch of different reasons. | 并因种种缘故而发生. |
| 28 | And we can go through them, but if we look at the 8 billion person population, | 我们可以通过它们, 但是如果我们看看80亿人口, |
| 29 | we need more people to pay attention to their health. | 我们需要更多的人关注他们的健康。 |
| 30 | And so I just want to get the best possible out of people. | 所以,我只是想得到 最好的可能的人。 |
| 31 | So this could be energy, it could be metabolic, it could be cognitive function, | 因此,这可能是能量, 它可以是代谢, 它可以是认知功能, |
| 32 | it could be muscle growth or fat loss. | 可能是肌肉生长或脂肪流失 |
| 33 | And so I want to give every person listening to this | 我想让每个人听这个 |
| 34 | the opportunity to reach their goals and dreams. | 实现他们的目标和梦想的机会。 |
| 35 | I'd love to go through all of those and you have a five, four, three, two, one method. | 我很想通过所有这些 你有一个五,四,三,二,一个方法。 |
| 36 | What is that? | 这是什么? |
| 37 | Yeah, it's just a little thing I came up with that says, | 是啊,这只是一个小 事情,我想到这一点, |
| 38 | all right, can we help people with fat loss? | 好吧,我们能帮助 人脂肪损失? |
| 39 | So the first thing to think about is... | 所以首先要考虑的是... |
| 40 | This is super interesting to me. | 这对我来说太有趣了 |
| 41 | My team gave me this report to show me how many of you that watch the show subscribe. | 我的团队给了我这个报告 让我知道你们有多少人看节目 |
| 42 | And some of you have told us, according to this, | 你们中有些人告诉我们, |
| 43 | that you are unsubscribed from the channel randomly. | 表示您未从频道随机订阅。 |
| 44 | So favor to ask all of you. | 所以请你们所有人 |
| 45 | Please could you check right now if you've hit the subscribe button, | 如果按下订阅按钮,请立刻检查一下 |
| 46 | if you are a regular viewer of the show and you like what we do here. | 如果你是节目的普通观众 你喜欢我们在这里做的事 |
| 47 | We're approaching quite a significant landmark on this show in terms of a subscriber number. | 我们正接近这个节目的重要里程碑 就订户数而言 |
| 48 | So if there was one simple free thing that you could do to help us, my team, everyone here, | 所以,如果有一个简单的自由的事情 你可以帮助我们,我的团队, 每个人在这里, |
| 49 | to keep this show free, to keep it improving year over year and week over week, | 保持这个节目的免费, 保持它改善的一年一年和一周的周, |
| 50 | it is just to hit that subscribe button and to double check if you've hit it. | 只需按下订阅按钮 并加倍检查是否按过了 |
| 51 | Only thing I'll ever ask of you, do we have a deal? | 我唯一要问你的,我们有协议吗? |
| 52 | If you do it, I'll tell you what I'll do. | 汝若作是语已. |
| 53 | I'll make sure every single week, every single month, | 我会确保每个星期 每个月 |
| 54 | we fight harder and harder and harder and harder | 我们更努力 更努力 更努力 |
| 55 | to bring you the guests and conversations that you want to hear. | 来给你带来宾客和你想听到的谈话 |
| 56 | I've stayed true to that promise since the very beginning of The Diary of a CEO | 自从《首席执行官日记》开始 我就一直信守诺言 |
| 57 | and I will not let you down. | 我不会让你失望的 |
| 58 | Please help us, really appreciate it. | 请帮助我们,真的很感激。 |
| 59 | Let's get on with the show. | 开展. |
| 60 | Dr. Andy Galpin, before we started recording, you said you want to do | Andy Galpin医生 在我们开始录音之前 你说你想做 |
| 61 | scientific research, coaching for your clients, and you said education. | 科学研究,辅导你的客户, 你说教育。 |
| 62 | You also kind of alluded to the fact that you were less interested in money | 你也有点暗示你对钱不太感兴趣 |
| 63 | and these kinds of things. | 和这些东西。 |
| 64 | So the question is, why do you do what you do and what is it you're doing | 所以问题是,你为什么要做 你做什么,你在做什么 |
| 65 | and who are you doing it for? | 你是为了谁? |
| 66 | The most concise way I can say it is I want to give every person listening to this | 我最简洁的方法就是 让每个人听这个 |
| 67 | the opportunity to reach their goals and dreams. | 实现他们的目标和梦想的机会。 |
| 68 | You want to look this way or not look this way and you want to perform this way. | 你想这样看还是不要这样看 你想这样表现 |
| 69 | How can we get you there? | 我们怎么才能带你到那里? |
| 70 | I want to remove those barriers and if you get there or don't get there, | 我想清除这些障碍 如果你到达那里或不到达那里, |
| 71 | it was because of you. | 是因为你 |
| 72 | It was not because something was holding you back that was in your way. | 不是因为有东西妨碍你 |
| 73 | So that's why I get equally excited to work with the best linebacker in the NFL | 所以我同样兴奋 和NFL最好的后卫合作 |
| 74 | and some person who just wants to wake up and not be in back pain tomorrow. | 和某个想醒过来 不想明天背痛的人 |
| 75 | So tell me who you've worked with then. | 告诉我你和谁合作过 |
| 76 | Who has been a client of yours? | 谁是你的客户? |
| 77 | Yeah, I've been fortunate to work with the world's most elite athletes | 是啊,我很幸运能和世界上最优秀的运动员合作 |
| 78 | for 20 years at this point. | 20年的时间 |
| 79 | So this is your number one draft picks in every major sport. | 所以,这是你头号 抽选在每一个重大运动。 |
| 80 | Hall of Famers, Cy Young winners, MVPs, | 法默斯大厅 赛永赢家 MVPs |
| 81 | Olympic gold medalists in many sports, world champion fighters. | 奥林匹克金牌获得者在许多运动中,世界冠军战士. |
| 82 | We've worked with hemiplegics and periplegics individuals. | 我们和异形者和异形者合作过 |
| 83 | We've worked with the cliche executives, the mom and pops, | 我们和那些陈词滥调的主管们 父母一起工作过 |
| 84 | the person dealing and struggling with perimenopause. | 处理和挣扎 与围观。 |
| 85 | We've really done most of it. | 我们真的做了大部分。 |
| 86 | And what kinds of symptoms or goals do they come to you with? | 他们有什么症状或目标? |
| 87 | So I'll give you broad categories and specifics below that. | 因此,我给你们提供下面的大致分类和细节。 |
| 88 | Broad categories, we tend to say it's either rebuild or upgrade. | 广义的分类,我们倾向于说它要么重建,要么升级. |
| 89 | Rebuild is there's something wrong, hurt, broken, damaged. | 重建是有些不对劲,受伤,破损,损坏. |
| 90 | I'm overweight. | 我超重了 我超重了 我超重了 |
| 91 | I can't fix it. | 无能修行. |
| 92 | I'm dying from sleep restriction. | 我将死于睡眠限制 |
| 93 | I have a clinical sleep disorder. | 我有一个临床睡眠障碍。 |
| 94 | I have some injury. | 我受伤了 |
| 95 | I have some huge clear limitation that needs to be resolved. | 我有一些巨大的明确限制需要解决。 |
| 96 | The second half is what we call upgrade. | 下半部分是所谓的升级. |
| 97 | I don't have any of that. | 我没有这些 |
| 98 | I feel pretty good, feel okay. | 我感觉很好,感觉很好。 |
| 99 | Now I just want to get the best possible out of my life. | 现在,我只是想得到最好的 从我的生活。 |
| 100 | So this could be energy. | 所以这可能是能量。 |
| 101 | It could be metabolic. | 它可能是代谢。 |
| 102 | It could be cognitive function. | 这可能是认知功能。 |
| 103 | Why I can accomplish that and our folks I work with can is because | 为什么我能做到这一点,我们的父母 我的工作可以是因为 |
| 104 | I'm after the physiology. | 我在找生理学 |
| 105 | What does you mean by that physiology? | 你说生理学是什么意思? |
| 106 | It's your biomolecular signature. | 这是你的生物分子特征。 |
| 107 | Do you have a muscle imbalance that's creating neck pain, | 你有肌肉失衡 造成脖子疼痛, |
| 108 | that's making it hard to sleep and that's giving you | 让你睡不着觉 |
| 109 | a hard time regulating your emotions? | 很难调节你的情绪? |
| 110 | It could be classic things like inflammation, everything that is | 它可能是经典的东西 像炎症,一切是 |
| 111 | inside of your body and both the way that it is running and expressing itself. | 在你的身体里 和它运行和表达自己的方式 |
| 112 | And what are your credentials? | 你的证件是什么? |
| 113 | So my PhD is in what's called human bioenergetics. | 我的博士是人类生物能量学 |
| 114 | I started my lab in 2011. | 我于2011年开始了我的实验室。 |
| 115 | Your lab? | 你的实验室? |
| 116 | So I'm an active scientist. | 所以我是一个活跃的科学家。 |
| 117 | I'm a professor. | 我是一个教授。 |
| 118 | That's my real job for the most part. | 这是我大部分真正的工作 |
| 119 | So we conduct and disseminate research there that enhances human performance. | 因此,我们在那里进行和传播能够提高人类性能的研究。 |
| 120 | And then I started a number of companies and privately coach people | 后来我创办了一些公司和私人教练 |
| 121 | that's what I've been doing for over 20 years. | 这就是我20多年来一直做的。 |
| 122 | We talked about the different personas and the types of problems they come to you with. | 我们谈到了不同的人 和他们给你带来的问题 |
| 123 | If you had to, and this might be quite difficult, order them | 如果你不得不,这可能很难,命令他们 |
| 124 | in terms of the frequency in which people come to you with these issues. | 从人们来找你讨论这些问题的频率来看。 |
| 125 | What would that sort of top five be? | 什么样的前五名? |
| 126 | I'll break them from our professional athletes | 我要把他们从职业运动员身上弄断 |
| 127 | and I'll probably spend more time on non-professional athletes. | 我可能会花更多的时间 用于非职业运动员。 |
| 128 | Assuming most of your audience is probably not a professional. | 假设大部分观众可能不是专业人士 |
| 129 | I wouldn't take that. | 我不会接受的 |
| 130 | Pretty close. | 相当接近。 |
| 131 | I wouldn't take that guys. | 我不会带那些家伙。 |
| 132 | 50-50? | -50块? |
| 133 | We'll assume 50-50. | 我们假设是50 -50 |
| 134 | The athletes typically come to us under two circumstances. | 运动员通常在两种情况下来找我们。 |
| 135 | Frequent injuries I'm getting or tanked energy, bad sleep. | 经常受伤,我得到 或油罐能量,坏睡眠。 |
| 136 | They deal with the same human problems we deal with. | 他们处理的是同样的人类问题。 |
| 137 | The other one is what we'll just say is the upgrade, the optimizer. | 另一个是升级,优化器。 |
| 138 | Feel great, feel young. | 感觉很好,感觉年轻。 |
| 139 | I just want to get ahead of things and I want to catch things before they start. | 我只是想提前行动 并在事情开始前抓住它 |
| 140 | The general public is a similar breakdown because we have a lot of people who are like, | 大众也是一样的崩溃,因为我们有很多人喜欢, |
| 141 | I do feel pretty good. | 我感觉不错 |
| 142 | I'm great, but I don't want to play the game backwards. | 我很棒 但我不想倒着玩 |
| 143 | I don't want problems to come up and then I got to go scrambling and figure it out. | 我不想出问题,然后我要去 滚开,想出办法。 |
| 144 | So let's collect baseline data now. | 因此,我们现在收集基线数据。 |
| 145 | Let's get ahead of things. | 先显前事. |
| 146 | Let's predict problems before they arise. | 我们先预测一下问题 |
| 147 | But I've only got a few minutes a day. | 但我一天只有几分钟时间 |
| 148 | I'm not trying to take over my whole life with all this stuff. | 我不是想用这些东西来接管我的整个生活 |
| 149 | Probably the most common ones are things like sleep and energy. | 也许最常见的是睡眠和能量 |
| 150 | Performance goals. | 业绩目标。 |
| 151 | Can't seem to get stronger. | 似乎不能变得更强。 |
| 152 | Can't seem to lose that little bit of weight. | 看来不能减肥 |
| 153 | Maybe touch a brain fog. | 也许碰一下脑雾 |
| 154 | I don't feel as sharp. | 我不觉得尖锐。 |
| 155 | Well, I'd love to go through all of those. | 嗯,我很乐意通过所有这些。 |
| 156 | Sleep, energy, performance, strength, struggles, weight. | 睡眠 能量 性能 力量 挣扎 体重 |
| 157 | But also I've got my blood test results here, which Andy has taken a look at for me. | 还有我的血液检测结果 Andy帮我看了一眼 |
| 158 | It's not all good, okay? | 情况不妙,好吗? |
| 159 | So that's a pre-warning. | 所以这是预告 |
| 160 | It's not all good, but he's going to run me through my blood test results in this episode, | 情况不妙 但他会通过我的血液检测结果 |
| 161 | tell me how I improve things. | 告诉我我如何改善一切 |
| 162 | And there was a couple of deficiencies that I had that I had no idea that I had because | 我有一些缺点,我完全不知道,因为 |
| 163 | I thought I was doing everything right, which have completely changed my supplement, | 我以为我做的一切正确, 这完全改变了我的副刊, |
| 164 | but also my behavior generally. | 我的行为也是一般的 |
| 165 | And also you've got this here, which is a gentleman, I believe, whose blood test | 而且你还有这个,我相信是一位绅士,他的血液测试 |
| 166 | results you did, similar age to me, and you took him from not so good to great. | 你做的结果, 和我年龄差不多, 你把他 从不这么好到伟大的。 |
| 167 | And we'll talk about that as well. | 我们也会讨论这个问题。 |
| 168 | So hold on for a second while we touch first on the subject of sleep and energy, | 我们先谈睡眠和能量的问题 |
| 169 | which is the first thing you talked about. | 这是你谈论的第一件事。 |
| 170 | A lot of people listening struggle with sleep and they also, | 很多人听 与睡眠斗争,他们也, |
| 171 | in their waking life, feel variances in their energy. | 在他们觉醒的生活中,感受他们的能量的不同。 |
| 172 | Um, if we start then with sleep, what are the like most people problems of sleep? | 嗯,如果我们从睡觉开始, 什么是像大多数人的睡眠问题? |
| 173 | This is a great question. | 这是一个伟大的问题。 |
| 174 | We'll start off. | 我们先开始吧 |
| 175 | And in fact, I think this is a nice framing of everything we're going to talk about. | 事实上,我认为这是我们将要谈的一切的很好的框架。 |
| 176 | We want to be weary of what we call health anxiety. | 我们想厌倦所谓的健康焦虑。 |
| 177 | This is over fixation, over concern, worrying too much about little things | 这已经结束了固定, 担心, 担心太多的小事情 |
| 178 | with your blood work, with your sleep, everything. | 你的血液工作,你的睡眠,一切。 |
| 179 | You're in a really great spot. | 你在一个非常棒的地方。 |
| 180 | So we can look for some upgrade, but we want to be careful to pushing that line. | 所以我们可以寻找一些升级, 但我们想小心地推进这条线。 |
| 181 | Why that also matters is if we look at the 8 billion or so person population, | 为什么这也很重要 如果我们看看大约80亿人口, |
| 182 | we probably need more people to pay attention to their health | 我们可能需要更多的人关注自己的健康 |
| 183 | than to not pay attention to their health. | 而不是不注意他们的健康。 |
| 184 | We're not in an abundance of people caring too much. | 我们没有太多的人关心。 |
| 185 | But if you're listening to this show, you are probably not representative | 但是,如果你在听这个节目, 你可能不是代表 |
| 186 | of the general population. | 人口总数。 |
| 187 | And so I want to be really careful of everything I'm about to say | 所以我想非常小心我将要说的一切 |
| 188 | for the next couple of hours. | 接下来的几个小时。 |
| 189 | I don't want to create health anxiety. | 我不想制造健康焦虑 |
| 190 | I don't want you to be so terrified to touch a receipt | 我不希望你这么怕碰收据 |
| 191 | that it sends you in a three day tailspin. | 它会在三天内给你送来尾巴 |
| 192 | Anytime we're talking about a health or performance, | 每当我们谈论健康或表演, |
| 193 | we want to run the spectrum of disease to optimization. | 我们想要运行 疾病谱 优化。 |
| 194 | We should not be playing around with optimization performance | 我们不应该玩 优化性能 |
| 195 | if we are in the presence of a medical disease. | 如果我们有病的话 |
| 196 | And why I say that is sleep is probably the biggest place of clinical disease that exists | 为什么我要说睡眠 可能是临床疾病最大的存在地点 |
| 197 | that no one knows about. | 没人知道 |
| 198 | Somewhere in the neighborhood of 70 to 80% of people | 在70%到80%的人附近 |
| 199 | who have clinical sleep apnea will go undiagnosed. | 谁有临床睡眠 apnea 会去未经诊断。 |
| 200 | Wow. | 珃 |
| 201 | If that existed for a broken bone, | 如果有骨折的话 |
| 202 | if that existed for diabetes, you'd be like insane. | 如果有糖尿病,你会像疯了。 |
| 203 | It gets worse. | 情况越来越糟了 |
| 204 | 50%, depending on which study you look at, | 50%,取决于你所研究的 |
| 205 | of athletes have a clinical sleep disorder. | 运动员有临床睡眠障碍。 |
| 206 | For women, it's somewhere in the neighborhood of 90 to 95% of women | 对于女性来说,它位于90%到95%的女性的附近 |
| 207 | that have clinical sleep apnea will go undiagnosed. | 有临床睡眠的阿普涅亚会不被诊断 |
| 208 | Why? | 为什么? |
| 209 | If you were to look at me and you would say, | 如果你看着我,你会说, |
| 210 | 如果我说 Stephen 你觉得我有Apnea吗? | |
| 211 | No, right? | 不,对不对? |
| 212 | If I were to bring in a whole table of 10 people | 如果我把一整桌的10个人带来 |
| 213 | and I said, pick the person in here least likely to have sleep apnea, | 我说,选一个人在这里 不太可能有睡眠安眠, |
| 214 | you'd find the smallest girl. | 你会找到最小的女孩。 |
| 215 | True. | 没错 |
| 216 | You don't think about apnea as something that can happen | 你不会把Apnea当成可以发生的事情 |
| 217 | unless you're big and fat. | 除非你又胖又胖 |
| 218 | Women also are less likely than men to complain. | 妇女也不像男子那样容易抱怨。 |
| 219 | They're less likely to think about it as an anatomical issue. | 他们不太可能把它视为解剖学问题. |
| 220 | They're going to charge it to hormones, | 他们会用荷尔蒙充电 |
| 221 | to their menstrual cycle, | 以便他们的周期。 |
| 222 | to their cognitive load, | 他们的认知负荷, |
| 223 | to what it's the demands that it is to be mom. | 成为妈妈的要求是什么 |
| 224 | All these are true, by the way. | 顺便说一句,所有这一切都是真的。 |
| 225 | It is also, in the same point, true. | 同样,这也是事实。 |
| 226 | You could have apnea that has nothing to do with body composition. | 你可以有与身体组成无关的安眠药 |
| 227 | And let's define apnea for a second. | 让我们来定义Apnea一秒钟。 |
| 228 | You stop breathing at night. | 你晚上就停止呼吸了,别这样 |
| 229 | And that wakes you up. | 这让你醒过来。 |
| 230 | Sometimes it doesn't. | 有时不. |
| 231 | That's the problem is it won't necessarily wake you up, | 这就是问题所在 不一定能唤醒你 |
| 232 | but it is deleterious to your health. | 但这对你的健康有害 |
| 233 | It's highly associated with consequences from long-term death risk | 它与长期死亡风险的后果密切相关 |
| 234 | to short-term cognitive function, emotion, mood regulation, | 短期认知功能 情感 情绪调节 |
| 235 | performance, recovery, metabolic health. | 表现,恢复,代谢健康. |
| 236 | It's really, really nasty. | 真的很恶心 |
| 237 | It's, in fact, one of the larger things | 其实,这是更大的事情之一 |
| 238 | that can go wrong in your health is not breathing at night. | 你身体会出问题 晚上不会呼吸 |
| 239 | This might be a silly question, | 这可能是一个愚蠢的问题, |
| 240 | but does sleep apnea disrupt your sleep? | 但睡眠安眠会扰乱你的睡眠吗? |
| 241 | It can. | 它会的。 |
| 242 | So it doesn't always? | 所以不是总是这样? |
| 243 | Doesn't always. | 不总是。 |
| 244 | Okay. | 摆 |
| 245 | This is why do you think it's so poorly diagnosed? | 这就是为什么你觉得诊断得这么差? |
| 246 | So the classic giveaways, | 所以经典的赠送, |
| 247 | if you were that person who wakes up four counties | 如果你是那个唤醒四郡的人 |
| 248 | because you snore so loud, | 因为你这么大声打呼噜 |
| 249 | snoring doesn't necessarily mean you have sleep apnea, | 打呼噜不一定意味着你睡了 |
| 250 | but it's a really strong indicator. | 但它是一个非常有力的指标。 |
| 251 | That's one form of it. | 这是其中的一种形式。 |
| 252 | Apnea happens for a bunch of different reasons. | 阿普涅亚发生的原因不同. |
| 253 | More evidence recently has suggested like neck size | 最近有更多证据显示 脖子大小 |
| 254 | was this kind of original thing that we say like a big neck. | 这是一种原创的东西,我们说 像一个大脖子。 |
| 255 | It's just a problem. | 这只是一个问题。 |
| 256 | Doesn't look like that's as true, | 看起来不像是真的 |
| 257 | but certainly it is true. | 但事实确实如此。 |
| 258 | As you increase obesity rates, | 随着肥胖率上升 |
| 259 | you'll see an increase in apnea as well. | 你会看到Apnea的增加。 |
| 260 | So what's happening here is now you're talking about, | 所以,这里发生的事情是 现在,你谈论, |
| 261 | I'll call it anatomical or physical. | 我会称之为解剖或物理。 |
| 262 | Something physically is landing on your neck | 有东西落在你的脖子上 |
| 263 | and your tongue and your throat, | 你的舌头和喉咙, |
| 264 | your larynx and esophagus, and that's stopping your breathing. | 你的喉咙和食道都停止了呼吸 |
| 265 | And why this matters is when you're standing here | 你站在这里,为什么这很重要? |
| 266 | or sitting here in this chair, | 或者坐在这椅子上 |
| 267 | you're in this vertical position. | 你身处垂直位置 |
| 268 | And as you go and lay down, anatomy shifts. | 当你去躺下, 解剖学的转变。 |
| 269 | You also have a lot of research showing that | 你也有很多研究显示 |
| 270 | the larger the human being, the more fluid they have, | 人越大,他们就越流动, |
| 271 | which is pretty normal, right? | 这是很正常的,对不对? |
| 272 | So a person is twice your size. | 所以一个人是你的两倍大小。 |
| 273 | We'll have twice the amount of water in their body that you do. | 我们会有两倍的水量 在他们的身体,你做的。 |
| 274 | Imagine if you had, I mean, we'll take this beverage right here. | 想象一下,如果你有,我的意思是, 我们将采取这个饮料在这里。 |
| 275 | Why do you have red wine? | 你为什么有红酒? |
| 276 | Well, anyways, we'll come back in case you get thirsty. | 好吧,无论如何,我们会回来 以防你渴了。 |
| 277 | So you see the water is sitting vertically, right? | 所以,你看到水是垂直坐的,对不对? |
| 278 | If I were to shift this cup horizontally, | 如果我把杯子横向移动 |
| 279 | the water would shift and it would balance horizontally | 水会转移,会横向平衡 |
| 280 | toward the gap and the air would be on the top, right? | 飞向空隙 空气就会在顶端 对吧? |
| 281 | That happens in your body. | 这发生在你的身体。 |
| 282 | So imagine this top piece right up here, that's your neck. | 想象一下上面的一块,这就是你的脖子。 |
| 283 | Now when you lay down, your neck is over here | 现在,当你躺下, 你的脖子在这里 |
| 284 | and I would tip this over, but it would spill everywhere. | 我本想把这事告诉大家的 但事情会随处蔓延 |
| 285 | That fluid then shifts up into your neck. | 液体会移到你脖子上 |
| 286 | So it's not even necessarily a physical size thing, | 所以这不一定是体型 |
| 287 | but it's the fluid associated with being a larger human being | 但它的流体 与作为一个更大的人 |
| 288 | that the fluid shift can happen. | 流体的改变可能发生。 |
| 289 | What we're now finding is a whole series of other types of apnea. | 我们现在发现的是 一系列其他类型的Apnea。 |
| 290 | Now there are neural causes to it. | 现在有神经病的原因了 |
| 291 | There are environmental causes, there are positional causes. | 有环境原因,有位置原因. |
| 292 | And so as a classic example to round the story out, | 因此,作为一个经典的例子 环绕的故事, |
| 293 | traditionally, if you're told you have apnea, | 传统上,如果你被告知你有Apnea, |
| 294 | you're going to be given one of about three choices. | 你会得到三个选择之一。 |
| 295 | Medication, what's called a CPAP device, right? | 药,什么叫CPAP装置,对不对? |
| 296 | So that's the big like Darth Vader breathing machine | 这就像达斯维德的呼吸机 |
| 297 | or potentially what's called an oral appliance. | 或者是所谓的口服药 |
| 298 | It's a mouthpiece that kind of repositions your jaw and neck. | 它的喉咙可以让你的下巴和脖子重新定位 |
| 299 | I'm for all those treatments. | 我为所有这些治疗。 |
| 300 | Why they all have such low success rates | 为什么他们都有这么低的成功率 |
| 301 | is because they're given out generically. | 因为他们是被普遍给予的。 |
| 302 | You come in, you have apnea, you get the same stuff. | 你进来,你有Apnea, 你得到同样的东西。 |
| 303 | Now what the field is moving towards is precision | 现在球场正在走向精确 |
| 304 | and saying you have this specific type of apnea, | 并说你有这种特殊的 apnea, |
| 305 | an oral appliance won't help here, | 口服电器在这里没有帮助, |
| 306 | you actually need this surgical intervention. | 你真的需要手术干预 |
| 307 | I was looking at some of the data here | 我在看一些数据 |
| 308 | and it says that sleep apnea is very common globally, | 上面写着睡眠安眠药在全球很常见 |
| 309 | much more common than I expected. | 比我想象的要常见得多 |
| 310 | It says men who are middle-aged have a 24 to 34% prevalence of apnea. | 上面说中年男子的安非他明流行率为24%至34%。 |
| 311 | Women, 9 to 17%. | 妇女,9%至17%。 |
| 312 | Seniors, 30 to 60%. | 老年人,30%至60%。 |
| 313 | That's right. | 没错 |
| 314 | Postmenopausal women, 25%. | 经后妇女,25%。 |
| 315 | So you have rough numbers. | 所以你有粗略的数字。 |
| 316 | That means that listening now, | 这意味着现在听, |
| 317 | if you're a middle-aged man listening, | 如果你是一个中年男人听, |
| 318 | if there's three of you listening right now, | 如果现在有你们三个在听 |
| 319 | one of you statistically might have apnea. | 从统计学上看,你们其中一人可能患上Apnea. |
| 320 | Now that's clinical sleep apnea. | 现在,这是临床睡眠 apnea。 |
| 321 | That doesn't even count subclinical. | 这甚至不算亚临床。 |
| 322 | And if you're a senior listening now, | 如果你是高级听力, |
| 323 | which is 65 years older, | 这是65岁大, |
| 324 | there's a 30 to 60% chance. | 有30%到60%的机会。 |
| 325 | Wow. | 珃 |
| 326 | Depending on some numbers you see, Steven, | 取决于你看到的一些数字,史蒂文, |
| 327 | you'll see a billion people across the country. | 你会看到全国十亿人。 |
| 328 | Yeah, that's what it says. | 是啊,这是它说什么。 |
| 329 | It says a billion people. | 说十亿众生. |
| 330 | 现在这才叫Apnea | |
| 331 | That's not insomnia. | 这不是失眠。 |
| 332 | That's not all the other sleep disorders. | 这不是其他睡眠障碍 |
| 333 | That's simply the one variant of it. | 这就是它的一个变体。 |
| 334 | Why is this happening? | 为什么这样? |
| 335 | Because again, from an evolutionary perspective, | 因为从进化的角度来说 |
| 336 | sleep apnea couldn't have been great for survival. | 睡眠阿普涅亚不可能是伟大的生存。 |
| 337 | Yeah. | 对 |
| 338 | Three primary reasons why this is happening. | 造成这种情况的三个主要原因。 |
| 339 | The first is the fact that our environment | 第一,我们的环境 |
| 340 | is physically changing. | 身体正在改变 |
| 341 | Our ancestors never had to deal with this. | 我们的祖先从不用处理这个 |
| 342 | Two, our current solutions for testing | 第二,我们目前的测试方案 |
| 343 | are either insanely outdated | 要么是疯狂的过时 |
| 344 | or incredibly difficult to get to. | 或很难去。 |
| 345 | The third major one is our solutions | 第三个主要就是我们的解决方案 |
| 346 | that we provide people in public communication | 我们为大众提供交流 |
| 347 | are wildly generic. | 简直太笼统了 |
| 348 | That's not helpful. | 这没什么用 |
| 349 | In fact, if you were to pull everyone listening right now, | 事实上 如果你现在让所有人听 |
| 350 | sleep comes up and you go, | 睡起来你就走 |
| 351 | oh, great, they're going to tell me to sleep | 哦,太好了,他们会告诉我睡觉 |
| 352 | in a quiet room that's cold and dark. | 在寒冷黑暗的静室里 |
| 353 | And they're like, I've heard it all. | 他们喜欢,我已经听到了这一切。 |
| 354 | And you have. | 你当然有 |
| 355 | Where we need to get to next | 接下来我们要去的地方 |
| 356 | is how do we help people find these precision solutions | 我们如何帮助人们找到这些精确的解决方案 |
| 357 | based on their type of sleep issues? | 根据其睡眠问题的类型? |
| 358 | But that's the three-part reason | 但这就是三个原因 |
| 359 | why this stuff is happening. | 为什么会发生这种事? |
| 360 | Oh, I'd like to go into all three of them. | 哦,我想进入所有三个。 |
| 361 | I also would like to just pause on the diagnosis part | 我还想暂停一下诊断部分 |
| 362 | because there'll be people listening here | 因为这里会有人听 |
| 363 | that might have a suspicion that they need help. | 可能怀疑他们需要帮助 |
| 364 | But again, they're going off their feelings. | 但是他们还是会失去感情 |
| 365 | How can they know for sure | 他们怎么知道 |
| 366 | what help they need and what their problem is? | 他们需要什么帮助,他们的问题是什么? |
| 367 | Yeah, I always start with subjective. | 是啊,我总是从主观开始。 |
| 368 | How do you feel? | 你感觉怎么样? |
| 369 | If you feel good, let's now like immediately take a breath. | 如果你感觉好点,让我们现在像立即呼吸。 |
| 370 | You have good energy, you wake up, you feel good. | 你精力充沛,你醒来,感觉很好 |
| 371 | Like everyone's going to be a little bit tired. | 譬如一切众生将略疲倦. |
| 372 | We also don't, we've actually had a, | 我们也没有,我们确实有过... |
| 373 | I've been working with for several years, | 我和他们合作了几年 |
| 374 | a very close friend of you and I. | 你和我的亲密朋友 |
| 375 | We constantly have to battle | 我们不断战斗 |
| 376 | because he'll just get like really honestly terrified | 因为他会像真的害怕一样 |
| 377 | because he gets sleepy at the end of the day. | 因为他一天到晚都睡不着 |
| 378 | And I'm like, bro, that's the point. | 我很喜欢,兄弟,这就是重点。 |
| 379 | People that are hard charters, high performers | 硬包子,高成绩的人 |
| 380 | are actually afraid of being tired. | 实际上是怕累 |
| 381 | We have to recognize and realize that is natural and needed. | 我们必须承认和认识到这是自然和必要的。 |
| 382 | You need to feel a little bit sleepy in the early afternoon | 午后要有点困 |
| 383 | and you should feel tired, unmotivated, | 你应该感到疲倦,没有动机, |
| 384 | lack of focus at the end of the day. | 终日不专注. |
| 385 | What if I didn't used to? | 如果我不习惯呢? |
| 386 | Because that's what people will, | 因为人们会这样 |
| 387 | they compare it to an old version of themselves. | 他们把它比作一个老版本自己。 |
| 388 | Sure, again, we can say natural. | 当然,我们也可以说自然。 |
| 389 | When you are sub 25, like you're just a powerhouse, right? | 当你是第25小队, 就像你只是一个电力厂,对不对? |
| 390 | When you're past 25, we shouldn't just accept frailty. | 当你超过25岁时, 我们不应该只是接受脆弱的。 |
| 391 | We shouldn't accept a permanent decline, | 我们不应该接受永远的衰落 |
| 392 | but we do have to start to realize | 但我们必须开始意识到 |
| 393 | we're not going to have the energy of a 20 year old. | 我们不能有20岁的能量。 |
| 394 | Like this is not typically super realistic. | 像这通常不是超现实的。 |
| 395 | And if you do, you're probably getting there exogenously, right? | 如果你这样做,你可能 得到外部,对不对? |
| 396 | Stimulants and other things, which have a place, | 兴奋剂和其他有地方的东西, |
| 397 | but we just want to be a little bit careful of those things. | 但我们只想小心这些东西 |
| 398 | We'll talk about stimulants, | 我们谈谈兴奋剂 |
| 399 | melatonin and all these things, | 麦拉东宁和所有这些东西, |
| 400 | but going back to this point of diagnosis. | 但回到这个诊断点 |
| 401 | So Jenny, who doesn't have much money, how does she get- | 所以珍妮,谁没有多少钱, 她怎么得到... |
| 402 | Okay, great. | 好吧,伟大的。 |
| 403 | So one thing we can do, | 所以有件事我们可以做 |
| 404 | and we can put these in your show notes for you for free. | 我们可以免费把这些放进你的节目里 |
| 405 | There are a ton of completely free short questionnaires | 完全免费的短期问卷 |
| 406 | that are scientifically validated. | 科学证明。 |
| 407 | You can do these for RLS, you can do them for insomnia, | 你可以为RLS做这些, 你可以为失眠做这些, |
| 408 | you can do them for apnea, | 你可以做他们 apnea, |
| 409 | you can do them for circadian disruptions and disorders, | 你可以做他们 循环干扰和失调, |
| 410 | you can do them for chronotype. | 你可以做为染色体类型。 |
| 411 | Are you a morning person or tons? | 你是早上的人还是吨? |
| 412 | And I'll put as many of these for free. | 我会免费放这么多 |
| 413 | So my answer there would be start with one of those. | 所以我的答案就是从其中之一开始。 |
| 414 | If you flag that and you want to move up the next step, | 如果你标上这个并想向前一步, |
| 415 | then you kind of have a couple of different ways. | 然后你们有几种不同的方式。 |
| 416 | And your two options are what we'll call wearables, | 你的两个选择是 我们称之为可穿的 |
| 417 | at home tech. | 在家里的技术。 |
| 418 | These are typically, we'll call them 100 to $600 range. | 这些通常是,我们叫他们100到600的距离。 |
| 419 | Then past that, you have a true medical option, | 然后,过去,你有 一个真正的医疗选择, |
| 420 | which is a sleep hospital. | 那是个睡眠医院 |
| 421 | This is when you would go into the hospital, | 这时候你会去医院, |
| 422 | you go into that weird room and you sit there, | 你进入那个奇怪的房间 你坐在那里, |
| 423 | you get all the wires, someone looks at you through a window, | 你得到所有的电线, 有人通过窗户看你, |
| 424 | you sleep in for one night. | 你睡一个晚上。 |
| 425 | You can see from the look on your face already, | 从你脸上的表情可以看出来 |
| 426 | you're just like, all right, who wants to do that? | 你就像,好吧, 谁想这样做? |
| 427 | If you have a true disease, at this point, | 如果你真的有病,现在, |
| 428 | for the most part, the sleep hospital, | 大部分是睡眠医院, |
| 429 | depending on the disease, is where you need to get to. | 视病情而定,这就是你需要去的地方。 |
| 430 | Now, what our group is working on and others is, | 现在,我们集团的工作 和其他人是, |
| 431 | can we bring the sleep hospital into the home? | 我们能把睡眠医院带回家吗? |
| 432 | It's not super affordable at this point, | 此时此刻,这负担不起 |
| 433 | we're going to get it there. | 我们要把它送到那里。 |
| 434 | But that is the clear future. | 但这是明确的未来。 |
| 435 | If you have insurance, take that validated, | 如果你有保险,拿那经验证的, |
| 436 | questionnaire just said, go to your doctor and say, | 问候表刚刚说, 去你的医生说, |
| 437 | here's what I scored as saying, will you order me that sleep study? | 我这样评价你,你帮我点睡书吗? |
| 438 | It is a giant pain, I know it, but it is probably worth it. | 这是巨大的痛苦,我知道,但它可能是值得的。 |
| 439 | If you want to use the wearable, you can do that. | 欲用可服者,则可也. |
| 440 | The problem with the wearables is numerous. | 穿戴问题很多。 |
| 441 | They are awesome at things like awareness, at accountability. | 他们对于诸如意识, 问责制之类的东西都很棒。 |
| 442 | They're pretty good for things like total sleep time. | 它们对睡眠时间之类的东西相当好 |
| 443 | They're really, really bad at a major pitfall for wearables. | 他们真的,真的很糟糕 在主要陷阱 穿戴。 |
| 444 | Is predicting things like deep sleep and REM sleep. | 预言着深眠和REM睡眠之类的事情. |
| 445 | Do you know what I was thinking about? | 你知道我在想什么吗? |
| 446 | I was thinking about certain times where | 我在想某些时候 |
| 447 | I've done certain things behaviorally, | 我做了一些行为 |
| 448 | and then I got in bed, woke up feeling terrible. | 然后我在床上 醒来感觉很糟 |
| 449 | And my wearable said to me, you had a bad, really bad night's sleep. | 而我的穿戴者对我说, 你有一个糟糕的, 非常糟糕的夜晚的睡眠。 |
| 450 | And I could kind of put two and two together | 我可以把两个和两个放在一起 |
| 451 | and kind of establish cause and effect. | 一种确定的原因和结果。 |
| 452 | And I could almost, I guess, test that then going forward and say, | 我几乎可以,我想,测试 然后向前说, |
| 453 | okay, don't do that, or maybe get in bed earlier, | 好吧,不要这样做, 也许早点上床, |
| 454 | or the heat was way too high, whatever it might be. | 或者热量太高,不管是什么 |
| 455 | And I could sort of maybe test my way to a better outcome. | 我也许可以测试一下我如何取得更好的结果。 |
| 456 | Yeah, so they can give you things like total sleep time, as I said. | 是啊,所以他们可以给你的东西 像整个睡眠时间,就像我说的。 |
| 457 | What you want to be careful of are the aggregate sleep effectiveness score, | 你想小心的是睡眠效果总分 |
| 458 | sleep quality score. | 睡眠质量得分. |
| 459 | That's the stuff that directionally won't be there. | 这就是那些方向上不会存在的东西。 |
| 460 | But you actually said something interesting a second ago, | 但你刚才说了一些有趣的话 |
| 461 | which is you felt worse. | 这是你感觉更糟。 |
| 462 | That's the only directional thing we need to have to pay attention to. | 这是我们唯一需要注意的方向。 |
| 463 | If you go, wow, I felt worse today, | 如果你去,哇, 我感觉更糟,今天, |
| 464 | and then you can go backwards and go, | 然后你可以往后走,然后走, |
| 465 | yeah, that's because I did A, B, and C yesterday, or I felt better today. | 是的,那是因为我昨天做了A,B,和C, 或者我感觉今天更好。 |
| 466 | That's not the only metric. | 这不是唯一的标准。 |
| 467 | And to be really clear, I'm not advocating to ditch all the wearables. | 老实说,我不主张放弃所有可穿的衣服。 |
| 468 | We use them extensively. | 我们广泛使用它们。 |
| 469 | It's just really being careful about what data from those we pay attention to | 它只是非常小心 从我们关注的数据 |
| 470 | and what we don't. | 还有我们没有的 |
| 471 | So stuff that we do now is find big themes | 所以,我们现在要做的是找到大的主题 |
| 472 | that they're oftentimes missing. | 他们经常失踪 |
| 473 | Here's a good example. | 举个例子 |
| 474 | We had 1,200 days of data from, I think it was an aura ring. | 我们有1200天的数据 从,我认为这是一个气环。 |
| 475 | And we are actually able to find that in one of our clients, | 实际上,我们能找到一个客户 |
| 476 | for every one drop in resting heart rate, | 每减少一滴心跳, |
| 477 | so his resting heart rate, say, went from 65 beats per minute to 64, | 所以他休息的心率,比如说,从每分钟65次跳到64次 |
| 478 | he got six more minutes of sleep. | 他还有六分钟的睡眠 |
| 479 | And so we were like, okay, great. | 所以,我们就像,好吧,伟大的。 |
| 480 | You want to add an hour to your sleep. | 你想在睡眠中加一个小时 |
| 481 | Let's continue to work on your cardiovascular fitness. | 继续研究你的心血管健康 |
| 482 | Every time he got more fit, his resting heart rate dropped, he slept more. | 每当他更合身,休息的心率下降,他睡得更多. |
| 483 | Additionally, every time you put and you invest and down regulation, | 另外,每次你投入和降低监管, |
| 484 | you lower your resting heart rate going into bed, you will sleep longer. | 你降低你休息的心率 去睡觉,你会睡得更久。 |
| 485 | So he was a classic case of like, I try to go to bed, | 所以,他是一个典型的案例 喜欢,我试图去睡觉, |
| 486 | I do all the things, but I just can't stay in bed. | 我做所有的事情, 但我只是不能留在床上。 |
| 487 | So the key there to get him to more sleep is to put his physiology in a position | 所以让他多睡一觉的关键 就是让他的生理处于一个位置 |
| 488 | that would allow him to have more sleep. | 那会让他多睡一觉 |
| 489 | And for him, like, that was the canary in the coal mine. | 对他来说,那是煤矿里的金丝雀。 |
| 490 | So that's the type of stuff where wearables can be, like, you can't replace that. | 因此,这就是可以穿戴的东西的类型, 比如,你不能替换它。 |
| 491 | Not only from a data, but from a coaching perspective. | 不仅从数据,而且从教练的角度。 |
| 492 | It was so easy for me to communicate to him, here's your data, this is our target. | 我很容易和他联系 这是你的数据 这是我们的目标 |
| 493 | And he's an extraordinarily busy person. | 他是一个非常忙的人。 |
| 494 | It's like, great, I got one thing to pay attention to, | 这就像,伟大的, 我有一件事要注意, |
| 495 | do whatever it takes to keep that heart rate low going into bed. | 尽一切可能 保持低心率进入床上。 |
| 496 | Copy that. | 收到 请回答 |
| 497 | What in his case was making his heart rate high? | 什么让他的心率很高? |
| 498 | When it comes to something like sleep, anything that is in your physical environment, | 当涉及到诸如睡眠之类的事情, 任何在你的身体环境中, |
| 499 | that's in your lifestyle, that's in your physiology can impact it. | 这是在你的生活方式, 这是在你的生理学 可以影响它。 |
| 500 | I mentioned earlier, one of the reasons why sleep is getting worse | 我之前说过,睡眠恶化的原因之一 |
| 501 | is because these physical changes in our environment. | 因为我们的环境发生了这些物理变化。 |
| 502 | Annual spend on sleep is like 600 billion right now. | 每年花在睡眠上的钱 现在有六千亿 |
| 503 | But yet we have seen a 60 minute drop in total sleep time over the last 60 years. | 然而,在过去60年中,我们看到总睡眠时间下降了60分钟。 |
| 504 | So you're seeing an inverse. | 所以你看到了一个反面。 |
| 505 | We're spending more on sleep and sleep is getting worse. | 我们花更多的时间睡觉 睡眠越来越糟糕。 |
| 506 | I think your team printed out some cards here and we can go through them. | 我认为你的团队 在这里打印了一些牌 我们可以通过它们。 |
| 507 | The first one is a really good one. | 第一个是非常好的。 |
| 508 | The world is physically brighter. | 世界在身体上更加光明。 |
| 509 | In fact, there's data from NASA satellite data that can look and say, | 事实上,美国国家航空航天局卫星数据中的数据可以查看并说, |
| 510 | the world is physically brighter now. | 世界现在身体更加光明。 |
| 511 | You're expected to be communicating with Singapore and Australia and the US, | 你应该和新加坡、澳大利亚和美国沟通 |
| 512 | which means you're going to be up later. | 也就是说你晚点会起床 |
| 513 | Your business is going to be on, your lights are going to be on. | 你的生意就要开始了 你的灯要亮了 |
| 514 | There's also a phenomenon called sky glow, | 还有一种叫天空闪光的现象 |
| 515 | where the light from earth is going up, hitting the clouds and being shot back down. | 地球的光线正在升起, 击中云层,被击退。 |
| 516 | And so it's keeping our world brighter. | 所以它让我们的世界更加光明。 |
| 517 | When you hear people talk about things like you got to have these blackout curtains | 当你听到人们在谈论 事情,你必须拥有这些 关闭窗帘 |
| 518 | and masks and you're thinking like, I never did that when I was a kid. | 和面具,你在想, 像,我从来没有这样做 当我还是个孩子。 |
| 519 | What's the big deal? | 有什么大不了的吗? |
| 520 | It's because of this. | 以是因缘. |
| 521 | There's some graphs that I found here, which kind of demonstrate this, | 我在这里发现了一些图表 来证明这些 |
| 522 | which I'll put up on the screen. | 我会放在屏幕上 |
| 523 | Yeah, more people are moving into urban environments. | 是啊,更多的人 搬进城市环境。 |
| 524 | If you look at some of the studies, not to be dramatic, | 如果你看一些研究, 而不是戏剧化, |
| 525 | but some of the studies have found things as high as like anxiety and depression | 但有些研究发现, 事情如焦虑和抑郁症一样高 |
| 526 | are up 20 plus percent when you move into the city. | 当你搬进城市时,会上升20%以上。 |
| 527 | And that's largely attributed to things like light and sound. | 这主要归功于光线和声音。 |
| 528 | It's extremely bright and extremely loud in cities. | 在城市中非常明亮和响亮. |
| 529 | It doesn't mean they're bad or you can't live in them. | 这并不意味着他们是坏的 或者你不能生活在他们。 |
| 530 | It just simply means that's why you have to take extra steps. | 只是意思是,你必须多走一步 |
| 531 | I think a lot of people listening to this will think, well, Andy, my bedroom is very dark. | 我想很多人听这个会觉得 Andy 我的卧室很黑 |
| 532 | But that's actually not what you're saying, is it? | 但其实你不是这个意思 是吗? |
| 533 | Because the way I was thinking about it is we are here in New York City now. | 因为我的想法是 我们现在在纽约 |
| 534 | And if I walked to the shop last night at 10 p.m. and walked back, | 如果我昨晚晚上十点走回店里 |
| 535 | I was exposed to so much light outside at a critical time when my body should be | 在一个关键时刻 我被外面的光照射了这么多 |
| 536 | not exposed to light that it's going to impact me even when I get into that dark room. | 即使我进入那个黑暗的房间 也不会影响我 |
| 537 | It goes even better than that. | 事情会更好 |
| 538 | There's evidence now that the light exposure you have both in the morning and throughout the day | 现在有证据表明 你每天早上光线暴露 |
| 539 | dramatically counteracts what you just mentioned. | 与你刚才提到的大相径庭 |
| 540 | So yes, you went for that walk, you went for that thing when light was still out, | 所以,是的,你去了那步, 你去了那个东西,当光还出来, |
| 541 | you had a brighter light exposure and we'll just call it the three or four hours before | 你有一个更亮的光照射, 我们只是把它叫做三四小时前 |
| 542 | bed than you would have had ever in the past. | 床比你过去任何时候都好 |
| 543 | But you can mitigate that damage by seeing light appropriately during the day and in the morning. | 但你可以在白天和早晨适当看到光来减轻这种破坏. |
| 544 | This is actually something my friend Andrew Huberman has talked about for years now. | 这其实是我的朋友安德鲁・休伯曼 已经谈论了很多年了。 |
| 545 | And I'm like, oh, he's joked and laughed at him. | 我很喜欢,哦, 他开玩笑和嘲笑他。 |
| 546 | But then I'm like, damn, he nailed this. | 但是,然后我一样,该死的, 他钉了这个。 |
| 547 | He was way ahead in this one. | 这一次他领先了 |
| 548 | Light exposure in the morning will impact your sleep at night the next day. | 早上的光照射会影响你第二天晚上的睡眠. |
| 549 | He always explains it as setting your circadian rhythm, but it's more than that, actually. | 他总是解释它 设定你的循环节奏, 但实际上它不止这一点。 |
| 550 | That's the part where I was like, yeah, whatever. | 这就是我喜欢,是的,随便。 |
| 551 | I'm in the same time zone. | 我在同一个时区。 |
| 552 | What do I care? | 关我什么事? |
| 553 | But now I'm like, oh, because then if you were exposed to high amounts of light later in the day, | 但现在我就像,哦, 因为如果你在一天晚些时候暴露在 大量的光线之下, |
| 554 | that exposure to light earlier will help reduce that damage. | 早点接触光线将有助于减少这种损害。 |
| 555 | There's this whole cascade of things that influence when it is time to be awake | 有一连串东西 影响着何时该醒过来 |
| 556 | and when it is time to go to sleep. | 当是时候睡觉的时候 |
| 557 | And this is both hormonal-based as well as neural-based. | 这既是荷尔蒙基,也是神经基。 |
| 558 | Your brain will shut down or activate in response to light, in response to exercise, | 你的大脑会关闭 或激活 响应光, 响应运动, |
| 559 | in response to arousal, in response to food, in response to stimulants, | 针对兴奋剂,针对食物,针对兴奋剂, |
| 560 | and a whole host of other things. | 还有很多其他的东西 |
| 561 | That light earlier in the day sets that rhythm. | 那天早些时候的光线 设定了节奏 |
| 562 | It starts the clock. | 它开始时钟。 |
| 563 | It starts the sleep pressure. | 它开始睡眠压力。 |
| 564 | Oh, this is the graph of rural versus urban plot. | 哦,这是 农村与城市的图。 |
| 565 | You can see that pretty clearly. | 你很清楚这一点。 |
| 566 | The red line here is the noise in a rural environment, and this is the noise here. | 这里的红线是乡村环境中的噪音,这就是这里的噪音. |
| 567 | The typical number you want to see for sound at night is like 35 decibels, right? | 你想在晚上看到声音的典型数字是35分贝,对吧? |
| 568 | So if you see the rural environment, you're cruising about that, | 所以,如果你看到乡村环境, 你纠缠着这一点, |
| 569 | and you see the urban environment, you're looking in the 60 to 70 as a baseline. | 你可以看到城市环境, 你正在寻找60到70的基线。 |
| 570 | And it really matters sound when you sleep? | 你睡觉时声音很重要吗? |
| 571 | Tons. | 顿. |
| 572 | Really? | 真的吗? |
| 573 | Yeah, as much if not more of any other factor. | 是的,如果不是更多的因素的话。 |
| 574 | That the big thing with sound is inconsistency. | 声音最大的是不一致 |
| 575 | A lot of people do things like put a sound machine in the room. | 很多人都做一些事情,比如在房间里放一个声音机. |
| 576 | Most people put them too loud because of that thing. | 大多数人都因为那东西而放得太响了 |
| 577 | So you put them pretty common default is like 40 to 50 decibels | 所以你说它们很常见的默认值是40到50分贝 |
| 578 | for a sound machine. | 为声音机器。 |
| 579 | More of the data suggests sub 40, especially for kids. | 更多的数据暗示了第40项,特别是针对孩子. |
| 580 | If you're using a sound machine for your children, | 如果你为孩子用声音机 |
| 581 | most people put them too close and too loud. | 大多数人把它们太近 太大声。 |
| 582 | What's the sound machine? | 声音机是什么? |
| 583 | Just a little device that makes a white noise. | 只是一个小装置 发出白色的噪音。 |
| 584 | And what that does is it cancels out a bunch of low-level inconsistent sounds. | 它能消除一堆低级不一致的声音。 |
| 585 | Oh, okay. | 哦,还好。 |
| 586 | So the dog getting up, the window creaking, the car driving by, | 所以狗站起来, 窗户震动, 开车经过, |
| 587 | and so it can kind of cancel that noise level out. | 这样它就能消除噪音 |
| 588 | How come I can have like a great night's sleep listening to a podcast falling asleep? | 我怎么会有像一个伟大的夜晚的睡眠 听播客睡着了? |
| 589 | Whereas my partner can't, she needs silence. | 虽然我的搭档不能 她需要安静 |
| 590 | And I almost feel like I need to listen to something to fall asleep. | 我几乎感觉我需要听 东西睡着了。 |
| 591 | Most likely you would do better if you didn't do that. | 很可能你不这么做会更好 |
| 592 | Really? | 真的吗? |
| 593 | Yep. | 对 |
| 594 | You turn them off before you go to sleep, right? | 你睡前关掉它们,对吗? |
| 595 | No. | 没有 |
| 596 | Yeah, okay. | 是啊,没关系。 |
| 597 | That will never lead to your best sleep. | 这永远不会导致你最好的睡眠。 |
| 598 | Okay. | 摆 |
| 599 | What happens is you get to bed and something is happening cognitively. | 发生的事情是,你上床睡觉, 东西正在发生认知。 |
| 600 | And you're like, I need something to switch me off. | 而你喜欢, 我需要的东西让我关闭。 |
| 601 | To distract me. | 来分散我的注意力 |
| 602 | Great. | 不错 |
| 603 | If we took that away from you, you might sleep worse | 如果我们把那个从你身上拿走,你可能会睡得更糟 |
| 604 | because you're going to sit there and struggle through that moment. | 因为你会坐在那里挣扎到那一刻 |
| 605 | If you wanted to go from upgrade, we would say, | 如果你想从升级, 我们会说, |
| 606 | okay, let's figure out what is actually a way for you to down-regulate cognitively. | 好吧,让我们想想什么是 真正的方法,你 下调的认知调节。 |
| 607 | Give you that same thing that won't then disrupt your sleep throughout the night. | 给你一样的东西,不会破坏你整个晚上的睡眠。 |
| 608 | Have you dealt with people in that situation before? | 你以前和那种人打交道过吗? |
| 609 | Super common. | 超常见. |
| 610 | Podcasts are an incredibly common one with that. | 播客是非常常见的 |
| 611 | TV, books. | 电视 书籍 |
| 612 | My philosophy is let's step back and solve causes. | 我的哲学是让我们退一步 解决原因。 |
| 613 | Let's solve constraints rather than mask them. | 让我们解决限制 而不是掩盖它们。 |
| 614 | You've got a host of different supplements over here. | 这里有很多不同的补充品 |
| 615 | Everything you see on this table has moderate to strong scientific evidence | 这张桌子上的一切 都有温和到有力的科学证据 |
| 616 | that it will help us sleep. | 它会帮助我们睡觉。 |
| 617 | What are those things? | 那是什么东西? |
| 618 | So lovely, delicious looking tart cherry juice. | 好可爱 美味的樱桃汁 |
| 619 | And I'll go through why that is there. | 我将研究为什么会这样 |
| 620 | You've got some chamomile tea. | 有甘菊茶来. |
| 621 | You would see this in the supplement form of Apigenin. | 你会以阿皮吉宁的补充形式看到这个 |
| 622 | It's a really common way of that. | 这是一个非常常见的方法。 |
| 623 | It's kind of like distilled chamomile. | 有点像蒸馏的甘菊 |
| 624 | Look at these lovely kiwis. | 看看这些可爱的小孩 |
| 625 | What's funny here is this is actually what happens in research. | 有趣的是,这其实是研究的结果。 |
| 626 | They will give people two to three kiwis. | 他们会给人2到3个基维 |
| 627 | They will eat them right before bed. | 他们会在睡觉前吃 |
| 628 | And you will very routinely see people sleeping better after ingestion of kiwis. | 你会经常看到人们在摄入基维之后睡得更好。 |
| 629 | Other things that are high on the evidence-based list | 其他在证据清单中名列前茅的东西 |
| 630 | are of course magnesium and various forms. | 当然是镁和多种形式。 |
| 631 | More of the research now on magnesium for sleep | 现在更多的研究 镁睡觉 |
| 632 | is turning to a particular form called magnesium bisglycinate | 正在变成一种特殊的形态,叫做“镁双糖化” |
| 633 | rather than threenate. | 而不是三内特。 |
| 634 | That's up there as well. | 那边也是 |
| 635 | You will also see things like omega-3. | 你也会看到象欧米加 -3的东西 |
| 636 | This is your common fish oil. | 这是你的鱼油 |
| 637 | Oh, this is actually interesting because this popped up on your labs. | 哦,这其实很有趣 因为这个突然出现在你的实验室里。 |
| 638 | As something we have to work on. | 作为我们必须努力的工作。 |
| 639 | Oh, my test. | 哦,我的测试。 |
| 640 | Yeah, we'll come back to that in a second. | 是的,我们会回来的,在一秒钟。 |
| 641 | And then of course you've got melatonin, right? | 然后,你当然有梅拉托宁,对不对? |
| 642 | The issue with all these is the same that you have with your podcast. | 和播客一样 |
| 643 | These are doing the exact same thing. | 这些都是同样的事情。 |
| 644 | So one thing we could do is say ditch the podcast | 所以,我们可以做的一件事是说 放弃播客 |
| 645 | and let's go with one or multiple of these options | 让我们采取其中一种或多种选择 |
| 646 | because they're doing the same thing. | 因为他们在做同样的事情 |
| 647 | They're cognitive turnoff. | 它们是认知的转折。 |
| 648 | Apigenin or chamomile specifically will play that role. | Apigenin或甘菊酒将具体发挥这一作用。 |
| 649 | It is a reasonable switch that says frontal cortex turnoff. | 这是一个合理的开关, 说前皮质转折。 |
| 650 | And so you're getting there through the podcast | 所以你通过播客到达那里 |
| 651 | where you could get through food or supplements if you'd like as well. | 在那里你可以通过食物或补充品 如果你也想。 |
| 652 | Kiwis. | 基维斯. |
| 653 | Kiwis have scientific evidence that they improve sleep for some people. | 基维斯有科学证据表明,他们改善了一些人的睡眠. |
| 654 | It's really common. | 这很常见。 |
| 655 | There's like levels to this. | 有类似水平的这个。 |
| 656 | You'd probably like level one, two, and three. | 你可能喜欢一级,二级,三级。 |
| 657 | Level one being things like, actually surprising enough, | 一级是类似,实际上令人惊讶, |
| 658 | magnesium, chamomile, melatonin, of course, lots of randomized controlled trials. | 镁,甘菊,梅拉托宁,当然,很多随机的控制试验. |
| 659 | Level one being the best. | 一级是最好的。 |
| 660 | The best of the best. | 精进者. |
| 661 | The best, highest quality. | 最好的,最高质量。 |
| 662 | And you'd say, what, magnesium, kiwis? | 你会说,什么,镁,基维斯? |
| 663 | Yeah, kiwis would probably be like a level two or level three. | 是啊,基维斯可能像一个二级或三级。 |
| 664 | So there's been good studies on them, enough to put them on this table, | 所以有很好的研究, 足够把它们放在这个桌子上, |
| 665 | enough to say there's data there. | 足够说明那里有数据 |
| 666 | So you're getting some product below it. | 所以,你得到了一些产品 在它下面。 |
| 667 | In this case, apigenin, in this case, other phytochemicals | 在这种情况下,阿皮基宁,在这种情况下,其他植物化学 |
| 668 | that either reduce a little bit of cognitive function, | 或者减少一点点认知功能, |
| 669 | they reduce arousal, they put you in some sort of checkout state. | 他们减少刺激, 他们让你处于某种退房状态。 |
| 670 | And then there's this one over here, melatonin, | 还有这个,梅拉托宁 |
| 671 | that a lot of people are aware of. | 很多人都知道这一点。 |
| 672 | Strong. | 坚固. |
| 673 | What level is melatonin? | 亚麻黄素是多少级? |
| 674 | So melatonin probably has more evidence than the rest of these things combined, | 因此,梅拉托宁可能有更多的证据 比其他这些东西加在一起, |
| 675 | because it's a medicine. | 因为它是一种药。 |
| 676 | It's a drug. | 是药. |
| 677 | There's a ton of research on it from children to aging to bone health | 从孩子到衰老到骨骼健康 都有大量的研究 |
| 678 | and tons of other stuff, right? | 和很多其他的东西,对不对? |
| 679 | It's a hormone. | 荷尔蒙. |
| 680 | You're going to be able to move some units with this one. | 你将可以移动一些单位 用这个。 |
| 681 | Nobody is going to be super concerned about risk factor profiles with eating two kiwis. | 没有人会特别关心 危险因素简介 吃两个基维。 |
| 682 | But you start getting to the level of something like a melatonin, | 但是,你开始 达到某种类似梅拉东宁的水平, |
| 683 | and now you have to have real conversations about risk versus benefits. | 现在你必须真正地谈论风险与利益 |
| 684 | We typically don't use melatonin at the dosage that's normal. | 我们通常不会在正常剂量时使用梅拉东宁。 |
| 685 | So a common dosage for melatonin is like five milligrams, sometimes even up to 10. | 所以一种常见的甲氨酸剂量就像5毫克,有时甚至高达10毫克. |
| 686 | Wow. | 珃 |
| 687 | We will typically use like 0.3, maybe 0.5, so about a 10th at dose. | 我们一般用0.3,也许0.5, 所以在剂量时大概是10。 |
| 688 | A lot of times we're trying to find like one milligrams, cut them in half, | 很多时候,我们试图找到 像一个毫克,切成两半, |
| 689 | kind of things like that. | 类似的事情。 |
| 690 | The only real reason we use melatonin outside of some fringe cases | 唯一真正的原因,我们使用梅拉东宁 在一些边缘病例之外 |
| 691 | is when we actually legitimately need to reset circadian rhythm, | 就是当我们真正需要 重新设定循环节奏, |
| 692 | travel, jet lag, things like that. | 旅行,飞机时差,类似的事情。 |
| 693 | And it is effective and it is useful there. | 它很有效,而且在这方面有用。 |
| 694 | It is safe in small doses where people mistake melatonin is I use it every night to go to sleep | 如果人们误用梅拉托宁 我每晚都用它去睡觉 |
| 695 | and or I wake up in the middle of the night, can't go back to sleep. | 或者我半夜醒来 睡不着 |
| 696 | I go grab a melatonin. | 我去拿点麦拉东宁 |
| 697 | Why is that bad? | 为什么那么糟糕? |
| 698 | It doesn't work. | 亦无功用. |
| 699 | It doesn't what? | 它不会是什么? |
| 700 | No, because the thing that melatonin is supposed to do is realign circadian rhythm. | 不,因为梅拉托宁应该做的 是调整循环节奏。 |
| 701 | If you're in the middle of the night, you're already in that rhythm. | 如果你在半夜, 你已经在节奏。 |
| 702 | It's not going to do anything. | 亦无所为. |
| 703 | I don't want people to do this, but you would actually be better | 我不希望别人这么做 但你会更好 |
| 704 | reaching for something like a chamomile perhaps because if you're having a hard time getting | 也许是因为如果你很难得到 |
| 705 | back to sleep cognitively, this is not going to do it. | 从认知上说,这不会成功 |
| 706 | The other issue is we've done a lot of morning urine testing. | 另一个问题是,我们做了很多晨尿测试. |
| 707 | There's enough studies that look at the dosage that's actually in the pill | 有足够的研究来研究药丸里的剂量 |
| 708 | versus those on the label and they can be up to 100x. | 和标签上的人比起来,他们可以达到100x。 |
| 709 | And we see this in morning urine. | 我们从早上的尿里看到这个 |
| 710 | We have seen people who are consistently tired, | 我确已见人们常疲倦, |
| 711 | their sleep doesn't look horrible. | 他们的睡眠看起来并不可怕。 |
| 712 | They're doing all the right things. | 他们做了所有正确的事情。 |
| 713 | It's cold. | 寒热. |
| 714 | 阴 dark. | |
| 715 | They're meditating. | 他们在冥想 |
| 716 | They're doing all this stuff. | 他们正在做这些事情。 |
| 717 | They're popping in even a moderate dose of melatonin and the amount of melatonin | 他们正在注射中量的梅拉东宁 和量的梅拉东宁 |
| 718 | the next day in their urine is 100x the upper end of the reference range, | 第二天,他们的尿液是100x 参考范围的上端, |
| 719 | which means they're spending the rest of their next day in a hyperdose melatonin state. | 也就是说他们第二天剩下的时间 都用在了高剂量的麦拉东宁状态下 |
| 720 | So they have to live then on stimulants to get back to normal. | 所以他们得靠兴奋剂才能恢复正常 |
| 721 | How would they feel? | 他们觉得怎么样? |
| 722 | Horrible. | 骇曰. |
| 723 | They would feel sluggish and- | 他们会觉得迟钝和... |
| 724 | You wake up the next day and you're like, man, it's what we call sleep inertia. | 你第二天醒来 你就像,伙计, 这就是我们所谓的睡眠惯性。 |
| 725 | You're wildly groggy. | 你长得很怪 |
| 726 | You can't get out of bed or you're just getting throughout the day. | 你不能下床 否则你整天都这样 |
| 727 | This is like, don't talk to me until I've had my coffee kind of response. | 这就像,不要和我说话 直到我得到了我的咖啡类的反应。 |
| 728 | This is not a normal waking physiology that you should be going through. | 这不是一个正常的 醒过来的生理学 你应该经历。 |
| 729 | Presumably that's just melatonin from sort of cheap sources that haven't been tested. | 估计这只是一种没有经过测试的 廉价来源的蛋白素 |
| 730 | That's going to knock off a huge part of your problem. | 这会打消你最大的问题 |
| 731 | This is why we'll always say no one needs supplements. | 这就是为什么我们总是说 没有人需要补充。 |
| 732 | No essential person needs to have any supplement to live a great, happy, healthy life. | 任何必要的人 都不需要任何补充 来过一个伟大,快乐,健康的生活。 |
| 733 | If you choose to use supplements though, just buy them from third-party tested, transparent | 如果你选择使用补充剂,只是从第三方测试购买,透明 |
| 734 | companies that place their testing on their websites that give you open access to it | 公司在他们的网站上进行测试 让你可以公开访问 |
| 735 | for these exact reasons. | 因为这些原因 |
| 736 | Vitamin D has a similar profile of inaccuracy. | 维生素D也有类似的不准确性特征. |
| 737 | The other issue with that then simply, let's say you're buying it from a high quality source, | 换句话说 你从一个高质量的来源买的 |
| 738 | you're dosing it too much and you're taking it too late. | 你做得太过分了 也太迟了 |
| 739 | So take it earlier than you think before bed so that your body has a chance to break it down | 所以,把它比你睡前想象的要早 让你的身体有机会打破它。 |
| 740 | {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}在第二天早上之前 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}我还没说完 | |
| 741 | What kind of time and how quickly acting is it? | 什么样的时间 动作有多快? |
| 742 | It's person to person dependent, but a lot of times you'll see things like an hour before. | 这是个人的依赖, 但很多时候你会看到的东西 像一个小时前。 |
| 743 | Some people will feel the response in 10 to 15 minutes. | 一些人会在10到15分钟内感受到反应. |
| 744 | Some people will feel it closer to an hour, but that's a pretty good window. | 有些人会觉得快到一小时了 但窗子不错 |
| 745 | Hang on, if it's 2 a.m. in the morning and you're getting in bed, don't take it. | 等一等,如果是凌晨2点,你上床睡觉了,就别吃了. |
| 746 | Don't take it at all. | 终不取. |
| 747 | Okay. | 摆 |
| 748 | We're going to use this in very specific situations and then we're coming off of it. | 我们要在非常特殊的情况下使用这个 然后我们从中脱身 |
| 749 | This should not be a part of your nightly routine most of the time. | 这不应该是 你大部分时间的日常活动 |
| 750 | What exactly is going on in my brain when I take melatonin? | 当我服用梅拉托宁时 我脑子里到底怎么了 |
| 751 | Because a lot of people take it and we know that it makes us feel tired, | 因为很多人都喜欢它 我们知道它让我们感到厌倦 |
| 752 | but understanding the mechanism I think will help us understand the application. | 但我认为了解这个机制将有助于我们了解应用。 |
| 753 | So it actually doesn't really make you feel tired. | 所以实际上并不会让你感到疲惫。 |
| 754 | That's part of the issue. | 这是问题的一部分。 |
| 755 | The mechanism is a circadian shift. | 机理为环形变换. |
| 756 | So it's telling your endogenous system that this is nighttime. | 所以它告诉你的内源系统 这是晚上。 |
| 757 | So it doesn't hit you with like a, oh, my eyes are there. | 所以它不会打你 像,哦,我的眼睛在那里。 |
| 758 | This hits you with a shift in cortisol. | 皮质索尔的轮班打到你了 |
| 759 | This hits you with a shift in a whole cascade of epinephrine, norepinephrine, | 这让你在肾上腺素,肾上腺素 的整个连锁反应中有了转变 |
| 760 | serotonin that are moving around and saying, | 血清素正在移动 说, |
| 761 | this is a milieu that you need to be in that is consistent with the sleep pattern. | 这是一个环境 你需要在 符合睡眠模式。 |
| 762 | Okay. | 摆 |
| 763 | So I take it and then it regulates my other hormones, | 所以我把它,然后它调节 我的其他荷尔蒙, |
| 764 | which would be getting in the way of me feeling tired. | 这会妨碍我感到疲惫 |
| 765 | Yeah, that's probably more appropriate to what it does. | 是啊,这也许更适合它做什么。 |
| 766 | Okay. | 摆 |
| 767 | Because I've taken it a couple of times, again, always for jet lag issues. | 因为我已经拿它几次, 再次,总是为喷气时差问题。 |
| 768 | And within about 30, 45 minutes, I feel a bit drowsy. | 在大约30,45分钟内,我觉得有点昏昏欲睡. |
| 769 | And then I find my eyes going shutting and I'm off. | 然后,我发现我的眼睛要关闭 我走了。 |
| 770 | Great. | 不错 |
| 771 | And then you get out of that two or three day window, | 然后你离开那两三天的窗户 |
| 772 | put it back away and you're off and going. | 把它放回去,然后你离开和去。 |
| 773 | Yeah. | 对 |
| 774 | That's a good use case for it. | 这是很好的使用案例。 |
| 775 | The mistake is when this is like, I can't go to bed without. | 错误是,当这就像, 我不能去睡觉没有。 |
| 776 | I'm generally scared of all these things because | 我普遍害怕这些事情 因为... |
| 777 | honestly, anything that's effective, I'm more scared of. | 老实说,任何有效的东西, 我更害怕。 |
| 778 | And so it's really effective, which makes me hesitant to use it frequently. | 所以它真的很有效, 这让我对频繁使用它犹豫不决。 |
| 779 | Yeah. | 对 |
| 780 | It's a good default position to be in, by the way. | 顺便说一句,这是一个很好的默认位置。 |
| 781 | It's a good strategy. | 妙计. |
| 782 | Yeah. | 对 |
| 783 | Because one of the things you learn from doing a podcast like this | 因为你在做这样的播客时学到了一件事 |
| 784 | is you just learn that everything has a trade off. | 你只是知道一切都有交换 |
| 785 | Always. | 永远 |
| 786 | Again, this might not be logically sound, but I assume that the bigger the upside, | 再说一遍,这也许不是逻辑上的声音, 但我认为,越大反响越大, |
| 787 | the bigger the trade I'm making on the other side as a general rule. | 作为一般规则,我在另一边做的交易越大。 |
| 788 | So do you know the only thing that I've still not been able to, | 你知不知道我唯一没有做到的 |
| 789 | I guess, understand the full trade off of is coffee? | 我猜,明白 完全交易是咖啡吗? |
| 790 | Because the upside is so significant. | 因为颠倒是如此重要。 |
| 791 | No one can articulate to me the downside other than they say if you have it after midday, | 没有人能向我解释坏处 除了他们说如果中午后有的话 |
| 792 | it's going to impact your sleep. | 它会影响你的睡眠。 |
| 793 | But I'm like, come on, there's got to be. | 但我喜欢,来吧,一定有。 |
| 794 | The phrase that I'll say in my class all the time is there's no free passes in physiology. | 我在课堂上常说的 生理学上没有免费通行证 |
| 795 | With coffee specifically, that actually we have a meta-analysis | 特别是咖啡,其实我们有一个元分析 |
| 796 | led by my colleague, Dr. Ben House, puts it together. | 由我的同事本·豪斯博士领导,将其整理起来. |
| 797 | But if you look at the research on caffeine and sleep, it's very interesting because | 但是,如果你看看关于咖啡因和睡眠的研究, 这是非常有趣的,因为 |
| 798 | if you go through sleep deprivation, your physical and cognitive performance goes down. | 如果你经历了睡眠剥夺, 你的生理和认知表现下降。 |
| 799 | No surprise there. | 没什么大不了的 |
| 800 | Coffee can offset that. | 咖啡可以抵消这一点。 |
| 801 | Caffeine specifically is the thing. | 咖啡因就是问题所在 |
| 802 | But what it doesn't do, at least the data and the meta-analysis suggests is | 但至少数据和元分析显示 |
| 803 | it doesn't actually put you back into the augmented spot. | 它实际上不会把你 回到扩大的地方。 |
| 804 | Meaning, if you, did you sleep great last night? | 你昨晚睡得好吗? |
| 805 | I think so, yeah. | 我想是这样,是的。 |
| 806 | Full night, okay. | 整个晚上,好吧。 |
| 807 | Let's just say you're there. | 就说你在那里吧 |
| 808 | If we took you out and we had you throw that medicine ball | 如果我们带你出去 让你扔药球 |
| 809 | and we did a grip strength test and we did some sprints up and down, | 我们做了一个握力测试 我们做了一些冲刺上下, |
| 810 | whatever you want to do, you would perform well. | 不管你想做什么, 你会表现得很好。 |
| 811 | And then if we gave you caffeine, you'd perform better. | 如果我们给你咖啡因 你会表现得更好 |
| 812 | It's why we call it ergogenic aid. | 这就是为什么我们称之为 ergogenic援助。 |
| 813 | It's a performance enhancer. | 性能增强器. |
| 814 | Caffeine is really effective primarily at endurance-based events, | 咖啡因在耐力赛事上非常有效 |
| 815 | but it is a stimulatory thing that people will use. | 但它是一个刺激的东西 人们会使用。 |
| 816 | So let's just say you have normal baseline performance, | 这么说吧 你有正常的基线性能 |
| 817 | then caffeine augments that performance. | 然后咖啡因会增强这种性能。 |
| 818 | If you go into sleep debt, the sleep itself will reduce your performance. | 如果你陷入睡眠债务,睡眠本身会降低你的性能. |
| 819 | And the coffee can bring you back to normal, | 咖啡可以让你恢复正常 |
| 820 | but it won't bring you back to that augmented state that you had when you arrested | 但它不会让你回到你被捕时的增强状态 |
| 821 | and caffeinated. | 还有咖啡 |
| 822 | This is important because a lot of people will be like, | 这很重要 因为很多人会说 |
| 823 | ah, I'll throw away the sleep or I won't worry about it as much | 啊,我会放弃睡眠,否则我就不担心了 |
| 824 | because I'll just take more stimulants tomorrow. | 因为我明天会多吃点兴奋剂 |
| 825 | And I feel great. | 我感觉很好。 |
| 826 | You will feel as good, but you will not perform as well. | 你会感觉很好,但你表现不好 |
| 827 | So what you need to perform at your best, if you're a caffeine user, | 如果你是咖啡因使用者,你最好表现什么 |
| 828 | is to be both well-rested and then caffeinated. | 既反应良好,又喝咖啡 |
| 829 | Another thing you want to pay attention to in your sleep environment, | 还有一件事,你想注意 在你的睡眠环境中, |
| 830 | labeled ergonomics here is your pillow, your bed, your mattress. | 标注在人类基因组上的是你的枕头 你的床 你的床垫 |
| 831 | This is mostly based on feel. | 这主要是基于感觉。 |
| 832 | Is there any no-goes in this regard? | 在这方面是否有任何禁忌? |
| 833 | Not really. | 没有 |
| 834 | No, unless, let's say you have a sleeping partner | 不,除非,假设你有睡伴 |
| 835 | and you're sleeping in a bed that is too small | 你睡在一张太小的床上 |
| 836 | and that results in you hitting each other or touching each other | 导致你们互相打斗或互相触摸 |
| 837 | and you don't like that. | 你不喜欢这样 |
| 838 | So other than those, the framework themselves, | 因此,除了那些,框架本身, |
| 839 | there's really nothing to be concerned with. | 没什么好担心的 |
| 840 | What about these eight-sleep beds? | 这八张床呢? |
| 841 | Eight-sleep is fantastic. | 八眠妙绝. |
| 842 | So eight-sleep is not a bed, it's a cover which regulates temperature. | 所以八眠不是床,而是用来调节温度的封面. |
| 843 | If you are in a bedding situation where you're getting hot, | 如果你的床位越来越热 |
| 844 | then that's a problem. | 那就有问题了 |
| 845 | So if then an eight-sleep will help you regulate that temperature, | 如果8分钟的睡眠能帮助调节温度 |
| 846 | it's a great solution. | 这是一个伟大的解决方案。 |
| 847 | If you're not in that situation, then you're going to be just fine. | 如果你不处于那种情况下, 那么,你会没事的。 |
| 848 | Temperature regulation is a really big deal. | 温度调节是件大事 |
| 849 | And you'll quite often see people that do that, | 你会经常看到有人这样做, |
| 850 | whether that's getting a product like that | 是否得到这样的产品 |
| 851 | or it's getting a sheet that's cooler or a mattress that is better with ventilation, | 或者它得到了一张更凉爽的床单 或者一个更好的通风床垫, |
| 852 | then you'll oftentimes see them sleep a little bit better. | 你经常看到他们睡得更好 |
| 853 | Next on our list is screen usage. | 我们名单上的下一个是屏幕的使用。 |
| 854 | Everyone has been told and you know, | 每个人都被告知,你知道, |
| 855 | perhaps nothing is more destructive than you sleeping on your screen. | 也许没有什么比睡在屏幕上更具有破坏性了 |
| 856 | What's more interesting here is the stuff that people generally don't talk about. | 这里更有趣的是人们一般不谈论的东西. |
| 857 | It's not the fact that necessarily screen usage | 不一定是用屏幕 |
| 858 | is shooting your face with a bunch of blue light. | 用蓝光照你的脸 |
| 859 | What's more dangerous about your screen | 你的屏幕有什么危险? |
| 860 | is the arousal associated with the search for novelty. | 是寻找新事物的灵感 |
| 861 | The search for novelty, what does that mean? | 寻找新奇的东西 这是什么意思? |
| 862 | You're engaging in a podcast, social media, a game, | 你从事播客 社交媒体 游戏 |
| 863 | it is puzzle-driven, it is solution, it is interest, it is engagement, | 这是谜题驱动的,是解决方案,是兴趣,是参与, |
| 864 | it is search for the next. | 它正在寻找下一个。 |
| 865 | That's the stuff that more likely than not cause sleep disturbances. | 这是最容易引起睡眠障碍的东西。 |
| 866 | In the studies that have looked at things like TV time | 在研究中,看的东西 像电视时间 |
| 867 | versus tablet versus phone versus reading, | 对平板电脑对手机对阅读, |
| 868 | those all can be equally dangerous to sleep. | 他们都可能同样危险 睡觉。 |
| 869 | Here is the example. | 以下是一个例子。 |
| 870 | I am a TV before bed guy, a giant TV with a blast of blue light. | 我是一个电视前的家伙, 一个巨大的电视 蓝光爆炸。 |
| 871 | I sleep great with that. | 我睡得很开心 |
| 872 | My wife really struggles with light before bed. | 我妻子在睡觉前 和光一起挣扎 |
| 873 | She will read and yet she chooses to read things | 她会读书,却选择读书 |
| 874 | that I don't think she should be reading before night | 我觉得她不该在晚上前看书 |
| 875 | and then she'll wake up because of the topics that she's reading. | 然后她会醒过来 因为她正在读的主题。 |
| 876 | Where I'm watching things on TV that are documentaries | 我在电视上看纪录片 |
| 877 | on Ulysses Grant or something and you're just like, | 在尤利西斯格兰特什么的 你只是喜欢, |
| 878 | that is the least engaging thing ever. | 这是史上最没有关系的事 |
| 879 | So it's not the fact that the light is there. | 故不见有光明. |
| 880 | I use that stuff much like you use your podcast, | 我用那些东西 就像你用播客一样 |
| 881 | which is my entire day is so driven by somebody wanting my attention and time. | 我一整天都为需要我注意和时间的人所驱使 |
| 882 | I have to have something that gives me a cognitive switch that says, | 我必须要有东西给我 一个认知开关,说, |
| 883 | you get to turn off. | 你可以关掉 |
| 884 | I wanted to add something to this, which I've been thinking about this week. | 我想补充一些东西,我一直在想这个星期。 |
| 885 | 因此在Meta,Meta拥有Instagram和Facebook以及WhatsApp等. | |
| 886 | In Meta's earnings call this week, Mark Zuckerberg talked about how they changed | 马克·扎克伯格本周在梅塔的收入电话中 谈到他们是如何改变的 |
| 887 | the recommendation algorithm on social media apps using AI. | 使用AI的社交媒体应用的推荐算法. |
| 888 | And this was something that we've always forecasted would happen. | 而这是我们一直预测会发生的事情。 |
| 889 | And we've been thinking about the creator economy and how it impacted. | 我们一直在思考创造经济 以及它如何影响。 |
| 890 | But specifically for people listening, what essentially he said | 但对于倾听的人来说,他所说的 |
| 891 | 每次你在Instagram上发表文章 | |
| 892 | whether it's a real or a normal post, | 不管是真实的还是正常的 |
| 893 | they now feed it to a large language model and AI and AI effectively. | 他们现在把它提供给一个大的语言模型 以及AI和AI。 |
| 894 | And again, I'm summarizing here watches it | 再说一遍,我总结一下看 |
| 895 | and it can now understand the full context of what it's watching. | 它现在可以理解它所看到的全貌。 |
| 896 | So if it's watching a clip of you and me right now, | 所以,如果它看 片段你和我现在, |
| 897 | it'll understand that that is Andy Galpin. | 它会明白,这是安迪・高平。 |
| 898 | He is holding a card. | 他拿着一张卡 |
| 899 | He's wearing a black t-shirt. | 他穿着黑色T恤. |
| 900 | He's look at the transcript will know what you said. | 他看着记录会知道你说了什么 |
| 901 | And this is all pertinent because it then can without in the past, | 这一切都是相关的,因为它可以过去没有, |
| 902 | needing to look at the caption and the hashtags, | 需要看标题和标签, |
| 903 | it can then decide with way more context than ever before | 然后,它可以做出比以往更多的决定 |
| 904 | who exactly would want to see that. | 谁会想看呢? |
| 905 | 对Instagram用户的净影响 | |
| 906 | or these other social media apps or TikTok, whatever it is, | 或者其他社交媒体的应用程序 或者TikTok,不管是什么, |
| 907 | is you're going to be more retained now than ever before. | 你现在会比以前更受欢迎 |
| 908 | And as you were talking about that, I thought, | 当你在谈论这一点,我想, |
| 909 | I wonder if they think about timing of day. | 不知道他们会不会考虑今天的时机 |
| 910 | Like, I wonder if they think at 11 p.m., | 喜欢,我不知道 如果他们认为在晚上11点, |
| 911 | there's a certain thing that's going to keep Andy scrolling | 有件事让安迪继续滚动 |
| 912 | versus something at 9 a.m. when you're off to work. | 早上9点下班时对着某个人 |
| 913 | And of course they do. | 当然了 |
| 914 | Because they were talking about on the earnings call, | 因为他们在收入电话上谈论, |
| 915 | Mark was saying how it's increased retention | 马克说,如何增加保留 |
| 916 | by I think 15 basis points. | 我认为有15个基点。 |
| 917 | And there's this quote where he said, | 有一句引言 他说 |
| 918 | there are already two large sets of content to draw from. | 已经有两组大的内容需要借鉴。 |
| 919 | First, from your friends and people you follow. | 首先,从你的朋友和人 你跟踪。 |
| 920 | And second, from creators that you don't follow. | 第二,从创造者那里 你没有跟随。 |
| 921 | But now there's going to be a whole new | 但现在有一个新的 |
| 922 | and nearly infinite universe of personalized content, | 和几乎无限的宇宙 个性化的内容, |
| 923 | which from that I infer what they're saying | 我从中推断出他们所说的话, |
| 924 | with their new large language model called Muse, | 他们的新大语言模型叫做Muse |
| 925 | is we're actually going to make new content to show Andy Galpin | 我们真的要制作新的内容 给安迪·高平看 |
| 926 | that no one made, no humans made. | 没有人做,没有人做。 |
| 927 | We're going to make stuff that we know Andy will like. | 我们要做安迪会喜欢的东西 |
| 928 | And so I sell this to say that in this sleep conversation, | 所以我卖这个 说在这个睡眠谈话, |
| 929 | we've been talking about it as creators, | 我们一直在谈论它作为创造者, |
| 930 | we've been saying basically it's going to get really difficult | 我们一直说,基本上 它会变得非常困难 |
| 931 | if you're a creator because now if you have a million followers, | 如果你是一个创造者 因为现在如果你有百万的追随者, |
| 932 | it doesn't matter. | 没关系 |
| 933 | If Jenny has zero followers but she makes something | 如果珍妮没有追随者,但她会有所作为 |
| 934 | that is contextually more interesting | 这更符合背景 |
| 935 | than the million follower guy, | 比那百万个跟随者 |
| 936 | Jenny's thing's going to be seen to everyone. | 珍妮的事会被大家看到 |
| 937 | But actually now you're going to be competing with an AI | 但实际上你现在要和AI竞争了 |
| 938 | that's going to be churning out super personalized Andy Galpin content. | 那将会是超个人化的安迪・高平的内容。 |
| 939 | Like that just Andy would just love at 11 p.m. | 喜欢,只有安迪 会只是爱在晚上11点。 |
| 940 | I said to my team this week, I was like, just take care of yourself. | 这周我对我的团队说,我一样, 只是照顾好自己。 |
| 941 | Do you know what I mean? | 你知道我的意思吗? |
| 942 | Like just be aware, you know, when you open your phone, | 就像要知道,你知道, 当你打开你的电话, |
| 943 | the AI is doing everything it can to retain you. | AI正在竭尽所能留住你 |
| 944 | Yeah, I mean, just don't be on your phone. | 是啊,我的意思是, 只是不要在你的电话。 |
| 945 | We've been making this argument for years, | 我们提出这个论点已经好几年了, |
| 946 | but geez, you got every disadvantage possible coming in your way. | 但是,上帝,你得到了所有缺点 可能进入你的方式。 |
| 947 | And look, we're all human. | 你看,我们都是人类。 |
| 948 | I think I remember last time I was here, | 我想我记得 我上次在这里, |
| 949 | you were talking about how like you wake up | 你刚才在说 你醒来的样子 |
| 950 | and your phone's right there, | 你的电话就在那里, |
| 951 | but your fiance like doesn't touch your phone | 但你的未婚夫不会碰你的电话 |
| 952 | for the first hour of the day or something. | 每天的第一个小时什么的。 |
| 953 | It's just like on the charger until noon or something. | 这就像在充电机上 直到中午什么的。 |
| 954 | You're just like, what? | 你只是喜欢,什么? |
| 955 | I'm more like you, right? | 我更喜欢你,对吧? |
| 956 | Where I'm like, my phone is in my room. | 喜欢的地方,我的手机在我的房间。 |
| 957 | It's not three rooms. | 非三间. |
| 958 | Like I'm just not doing any of that stuff, right? | 就像我不做那些东西,对不对? |
| 959 | And we started this entire piece by saying | 我们开始这整段 说 |
| 960 | the environment you're in is just different | 你所处环境不同 |
| 961 | than it's ever been before. | 比以前更厉害了 |
| 962 | And it's not getting any better. | 况复不愈. |
| 963 | And at some point you have to make that decision | 在某个时候 你必须做出这个决定 |
| 964 | of do you care about your own health? | 你关心自己的健康吗? |
| 965 | Do you care about the thing the next day | 第二天你关心这个吗? |
| 966 | that you didn't do well? | 你表现不好? |
| 967 | And do you care more about that | 你更关心这个吗? |
| 968 | than you cared about that next reel? | 比起你在乎下一部电影? |
| 969 | What is it that's causing us | 是什么导致我们 |
| 970 | to understand everything you just said, | 来理解你刚才说的话 |
| 971 | but to ignore it and to pick up our phone anyway? | 却不理会它 接我们的电话? |
| 972 | You are hard driven the entire biology | 整个生物学都由你驱动 |
| 973 | of our species to search for novelty. | 我们的物种 寻找新颖。 |
| 974 | In fact, I look at this from the lens of sports. | 事实上,我从运动的角度来看待这个。 |
| 975 | Why do you care about high achievement? | 你为什么关心高成就? |
| 976 | Why do I care about performance? | 为什么我在乎表现? |
| 977 | There has direct translation. | 有直译. |
| 978 | When someone breaks a barrier, | 当有人打破障碍 |
| 979 | we all benefit from that. | 我们都从中获益。 |
| 980 | And I could give you direct examples of this, | 我可以给你一些直接的例子 |
| 981 | but we have every story. | 但我们有每一个故事。 |
| 982 | 你想去Joseph Campbell英雄的旅程 对吧? | |
| 983 | You want to go back to Hercules, | 你想回到赫拉克勒斯身边 |
| 984 | the story of the marathon. | 马拉松的故事。 |
| 985 | Like you pull any story from history out | 就像你把历史故事扯出来 |
| 986 | and what are you actually looking at? | 你究竟在看什么? 看着什么? |
| 987 | You're looking at somebody did something | 你在看别人做了什么 |
| 988 | that no one has ever done before. | 从来没有人这样做过。 |
| 989 | You care more about records | 你更关心记录 |
| 990 | than you do regular wins and losses. | 胜过平时的胜负 |
| 991 | Why? | 为什么? |
| 992 | Because they're novel. | 因为他们是小说 |
| 993 | Why are you more interested in watching | 你为什么更有兴趣看 |
| 994 | Messi break that record | 梅西打破纪录 |
| 995 | than you are the other team winning | 胜过你们另一支队伍 |
| 996 | in the exact same shot? | 在完全相同的镜头? |
| 997 | It's because you saw something. | 因为你看到了一些东西。 |
| 998 | You got to be there when someone did something | 一定有人做点什么 |
| 999 | for the first time in human history. | 这是人类历史上第一次 |
| 1000 | I get more of a dopamine hit from the novelty, | 我得到了更多的多巴胺 从新颖, |
| 1001 | from the new thing. | 从新事物。 |
| 1002 | It's more than the dopamine hit though. | 不过它比多巴胺还强 |
| 1003 | It's a sense of purpose. | 以是义感. |
| 1004 | Your life mattered | 你的生命很重要 你的生命很重要吗 |
| 1005 | because you got to be involved in something | 因为你必须参与一些事情 |
| 1006 | no one else has ever seen. | 没有人见过。 |
| 1007 | And even as that bystander on TV, | 即使电视上的旁观者 |
| 1008 | 30,000 kilometers away, | 30,000公里外, |
| 1009 | you got to be a part of that. | 你必须参与其中。 |
| 1010 | And that all comes down to | 而这一切 下来 |
| 1011 | we are so wired to reward novelty. | 我们是如此的有线 奖励新颖。 |
| 1012 | So then now that comes back to your life | 所以现在,那又回到你的生活 |
| 1013 | and you have to be thinking | 你必须思考 |
| 1014 | how do you walk away from that core drive? | 你怎么离开核心驱动器? |
| 1015 | I was thinking about a study I read about | 我在想我读过的一个研究 |
| 1016 | in psychology class in school | 学校心理学班 |
| 1017 | with pigeons getting variable rewards. | 鸽子得到的回报不尽相同 |
| 1018 | I'm going to butcher this, but bear with me. | 我要宰了它 但忍耐点 |
| 1019 | They took a pigeon | 他们带走一只鸽子 |
| 1020 | and they got a little lever for it to press. | 他们有一个小杠杆 它按。 |
| 1021 | And every time it would press the lever | 每当它按下杠杆 |
| 1022 | and sometimes it would get a reward. | 有时它会得到奖励。 |
| 1023 | And they found from the study | 他们从研究中发现 |
| 1024 | that if they made the rewards variable, | 如果他们使报酬变为可变的, |
| 1025 | i.e. | 即说. |
| 1026 | it couldn't predict when it was coming, | 它无法预测何时到来 |
| 1027 | the pigeon was more likely to keep pressing the lever, | 鸽子更可能继续按杠杆, |
| 1028 | i.e. | 即说. |
| 1029 | it was more addicted to the behavior | 更沉迷于行为 |
| 1030 | if it didn't know when the dopamine hit was coming | 如果它不知道多巴胺袭击何时到来 |
| 1031 | or the treat in that case. | 或那种待遇。 |
| 1032 | Scrolling on social media is kind of like | 在社交媒体上打滚有点像 |
| 1033 | the slot machine of variable rewards. | 可变奖励的插槽机。 |
| 1034 | I just don't know what I'm going to get. | 我只是不知道我会得到什么。 |
| 1035 | But every fourth, you know, scroll, | 但每四分之一,你知道,滚动, |
| 1036 | I get something that- | 我得到的东西... |
| 1037 | Or every 40th. | 或每四十载. |
| 1038 | Yeah, or 40th. | 对,或者40号 |
| 1039 | It's even better, right? | 这样更好,对吧? |
| 1040 | Because the more unpredictable it is, | 因为越不可预测 |
| 1041 | the more likely you are to be like one more, | 你越是像另一个, |
| 1042 | one more, one more, one more, right? | 再来一次,再来一次,对吧? |
| 1043 | Like if it actually comes too quickly, | 就像它真的来得太快, |
| 1044 | you care less. | 你关心的更少。 |
| 1045 | So you're going to scroll through | 所以,你会滚动通过 |
| 1046 | all the boring stuff, boring stuff, | 无聊的东西,无聊的东西, |
| 1047 | boring stuff, boring stuff, boring stuff | 无聊的东西,无聊的东西,无聊的东西 |
| 1048 | for the one in every 40 that gets you. | 你每40人中就有一个 |
| 1049 | That's what you're actually there for. | 这就是你真正的存在。 |
| 1050 | I mean, if I gave most people and I said like | 我的意思是,如果我给了大多数人 我说喜欢 |
| 1051 | you can have $10,000 | 你可以拿一万块 |
| 1052 | or you can have $10,000 in equity in a startup. | 或者你可以有1万美元股本的启动。 |
| 1053 | Look at your face. | 看看你的脸 |
| 1054 | Like I know what you're doing. | 就像我知道你在做什么一样 |
| 1055 | People are- | 人们... |
| 1056 | It depends on where you're at, right? | 这取决于你在哪里,对不对? |
| 1057 | But it's just like, okay. | 但它只是一样,好吧。 |
| 1058 | And if I said right now, | 如果我现在说, |
| 1059 | the most likely scenario is that $10,000 gets zero. | 最可能的情况是一万美元得到零。 |
| 1060 | Yeah. | 对 |
| 1061 | Which is what happens, right? | 事情就是这样,对吧? |
| 1062 | You're like kind of hedged. | 你就像种树篱。 |
| 1063 | Can I go five and five? | 我可以走5和5吗? |
| 1064 | Like you're going to go- | 就像你会去 - |
| 1065 | You don't- | 你没有... |
| 1066 | Unless you need the 10 grand, | 除非你需要一万块 |
| 1067 | which a lot of people do. | 很多人都这样 |
| 1068 | But you get the point. | 但你明白这一点。 |
| 1069 | Because you're like, man, | 因为你喜欢,男人, |
| 1070 | walking away from belief, | 远离信仰, |
| 1071 | walking away from hope, | 远离希望, |
| 1072 | walking away from what if is insanely hard to do. | 远离什么 如果疯狂的难做。 |
| 1073 | I deleted one of these social media apps | 我删除了一个社交媒体的应用软件 |
| 1074 | just completely from my phone. | 只是完全从我的手机。 |
| 1075 | And honestly, you always think | 老实说 你总是想 |
| 1076 | 你会有像FOMO。 | |
| 1077 | You're not going to know what's going on | 你不会知道发生了什么 |
| 1078 | or there's going to be some huge loss to your life | 否则你的生命将遭受重大损失 |
| 1079 | if you don't have an app on your phone. | 如果你手机上没有应用程序的话 |
| 1080 | And it's just remarkable when you delete | 当你删除时,这很了不起 |
| 1081 | some of these social media apps, | 有些社交媒体的应用 |
| 1082 | how positive of a net impact it has on your life. | 它对你的生活有多么积极的影响 |
| 1083 | I have a friend of mine named Sean O'Malley, | 我有个朋友叫肖恩·奥马利 |
| 1084 | a famous EOC fighter. | 一个著名的平机会战士。 |
| 1085 | He was sitting at his pool | 他坐在泳池边 |
| 1086 | and he had his daughter was like one or two years old | 他有他的女儿 像一两岁 |
| 1087 | and he was like scrolling Twitter | 他就像在推特上滚动 |
| 1088 | and was like, what am I doing? | 我该怎么办? |
| 1089 | Like my daughter's over here in front of me. | 就像我女儿在我面前一样 |
| 1090 | He's two years old. | 年二岁. |
| 1091 | And like I'm on scrolling, | 就像我在滚动一样 |
| 1092 | like not doing work or not making a post, | 喜欢不工作或不做一个职位, |
| 1093 | not like I'm just scrolling. | 而不是像我只是滚动。 |
| 1094 | Dumped it. | 弃之. |
| 1095 | I was just like, team, you guys handle it. | 我只是喜欢,团队,你们处理它。 |
| 1096 | Not on any social media anymore. | 不再在社交媒体上出现 |
| 1097 | So that screens. | 所以这个屏幕。 |
| 1098 | That screens, my friend. | 那个屏幕,我的朋友。 |
| 1099 | Another one to think about, | 另一个值得思考的, |
| 1100 | which we sort of touched on is | 我们接触的是 |
| 1101 | called the presence of other beings. | 所谓众生的存在。 |
| 1102 | This is our classic sleep divorce. | 这是我们典型的睡眠离婚 |
| 1103 | I assume you, as I do, | 我猜你跟我一样 |
| 1104 | share your sleeping environment with your partner. | 和你搭档分享你的睡眠环境 |
| 1105 | Yes. | 对 |
| 1106 | Tough to make the argument of like, | 很难说出这样的论点 |
| 1107 | get a sleep divorce, right? | 睡前离婚 对吧? |
| 1108 | Yeah, I'm not telling her. | 是啊,我不会告诉她。 |
| 1109 | You can tell her. | 你可以告诉她。 |
| 1110 | It's funny. | 这很有趣。 |
| 1111 | If it was up to my wife, | 如果由我妻子决定 |
| 1112 | we would have a sleep divorce. | 我们将有一个睡眠离婚。 |
| 1113 | You're joking. | 你在开玩笑吧 |
| 1114 | No, she's like, get away from me. | 不,她喜欢,离我远点。 |
| 1115 | Don't touch me. | 别碰我 |
| 1116 | She wants to be like, | 她想成为这样, |
| 1117 | if we could have separate beds in separate rooms, | 如果我们可以分开的床 在不同的房间, |
| 1118 | I don't snore or anything, | 我不打呼噜什么的, |
| 1119 | but she just like. | 但她只是喜欢。 |
| 1120 | My fiance is the opposite. | 我的未婚夫正好相反 |
| 1121 | It's not super realistic, | 这不是超现实的 |
| 1122 | but it is true. | 但这是真的。 |
| 1123 | There are data behind it. | 后面有数据 |
| 1124 | People generally don't sleep as well | 人们一般不睡觉 |
| 1125 | when you're in the same bed as others. | 当与众同床. |
| 1126 | The realistic solution, | 现实的解决办法 |
| 1127 | try to get sheets or a sleeping situation | 尝试得到床单或睡眠状况 |
| 1128 | in which when one partner moves, | 当一个伙伴移动的时候, |
| 1129 | it doesn't roll the other person. | 它不会卷起另一个人。 |
| 1130 | Oh, like separate sheets. | 哦,像单独的床单。 |
| 1131 | Separate sheets or simply the type of sheets. | 单片或简单的单片类型。 |
| 1132 | My wife loves to be really constricted, | 我妻子喜欢被禁闭 |
| 1133 | so she likes the sheets tucked in tight. | 所以她喜欢把床单盖紧 |
| 1134 | She likes the bed. | 她喜欢床 |
| 1135 | And I hate it. | 则我恨之. |
| 1136 | Like, I feel like I'm in Shawshank. | 喜欢,我觉得我在肖尚克。 |
| 1137 | I'm like, break me out, | и碞钩 琵и |
| 1138 | like rip it all out of there. | 就像把它撕开一样 |
| 1139 | So there's little things like that | 所以有这样的小事 |
| 1140 | that don't require you to buy anything. | 这不需要你买任何东西。 |
| 1141 | Or you can just change kind of the setup | 或者你可以改变那种设置 |
| 1142 | and the scenario to where | 以及到何处的情景 |
| 1143 | their movement doesn't impact you as much. | 他们的动作对你的影响不大 |
| 1144 | Noise would be the same one. | 噪音也是一样 |
| 1145 | If you are sleeping with somebody | 如果你和别人上床 |
| 1146 | who makes a lot of noise, | 他制造许多噪音, |
| 1147 | tosses and turns a bunch, | 抛掷和转动一堆, |
| 1148 | you could put a pillow in between | 你可以把枕头放在中间 |
| 1149 | so when they roll over and move, | 当他们转身转身的时候, |
| 1150 | they don't hit you. | 他们不打你。 |
| 1151 | Earplugs, things like that. | 耳塞之类的 |
| 1152 | So that one's a pretty straightforward one. | 所以,这是一个相当直接的。 |
| 1153 | But that said, it's pretty impactful. | 但是说起来 影响很大 |
| 1154 | It can really make a big difference. | 这真的可以产生很大的影响。 |
| 1155 | And if you're really struggling, | 如果你真的在挣扎 |
| 1156 | maybe do a partial sleep divorce. | 也许做部分睡眠离婚。 |
| 1157 | Okay. | 摆 |
| 1158 | Next, sleeping in new environment. | 接下来,在新的环境中睡觉。 |
| 1159 | This would oftentimes be called | 这经常被称为 |
| 1160 | first night effect. | 第一夜效应。 |
| 1161 | So your first night, | 所以你的第一个晚上, |
| 1162 | whether it's back home, | 不管是回家还是回家 |
| 1163 | whether it's in a hotel or somewhere else, | 无论是在酒店还是其他地方, |
| 1164 | you don't feel as comfortable and as safe. | 你不觉得舒服和安全。 |
| 1165 | And you're circuiting rhythms. | 而你在绕路节奏。 |
| 1166 | The things that set your timing aren't there. | 确定你时间的事物并不存在 |
| 1167 | This is sound. | 这是声音。 |
| 1168 | This is light. | 这是轻。 |
| 1169 | This is feel. | 这是感觉。 |
| 1170 | This is temperature. | 这是温度。 |
| 1171 | This is smell. | 这是味道。 |
| 1172 | What you can do if you travel a lot, | 如果你经常旅行,你能做什么? |
| 1173 | our athletes travel every three to five days, right? | 我们的运动员每三到五天旅行一次,对吧? |
| 1174 | This is what they do. | 这就是他们做的。 |
| 1175 | You can try to mimic your sleep environment at home | 你可以在家里模仿你的睡眠环境 |
| 1176 | on the road. | 上路时. |
| 1177 | Some people will take their pillows. | 有些人会拿走枕头 |
| 1178 | Other things that are on the similar list | 列入类似清单的其他事项 |
| 1179 | are smells like lavender. | 闻起来像薰衣草 |
| 1180 | Lavender is moderately associated | 薰衣草有中度关联 |
| 1181 | with helping people fall asleep. | 帮助人们睡着了。 |
| 1182 | None of those is going to like knock you out. | 这些都不会喜欢把你打晕的 |
| 1183 | What you're looking to do is stack winds. | 你想做的是堆起风 |
| 1184 | Next is temperature. | 接下来是温度。 |
| 1185 | You want to be cool. | 你想冷静点 |
| 1186 | Generally, you're looking at 64 to 68 degrees. | 一般来说,你看到的是64到68度。 |
| 1187 | This is personally dependent. | 这是个人的依赖。 |
| 1188 | Some people actually like to be a little bit colder | 有些人其实喜欢冷一点 |
| 1189 | so that they can have a heavier blanket | 以便他们有一条更重的毯子, |
| 1190 | because they like that feeling. | 因为他们喜欢那种感觉。 |
| 1191 | When this idea got popular a few years ago, | 当这个想法在几年前流行起来时, |
| 1192 | people just started raking the ACs, right? | 人们刚刚开始打扫AC,对不对? |
| 1193 | You're just like, get the room as cold as you possibly can. | 你只是喜欢,得到房间 尽可能冷,你可以。 |
| 1194 | That can become a problem | 那会成为一个问题 |
| 1195 | because we're seeing this somewhat consistency | 因为我们看到这种一致性 |
| 1196 | where when people's air conditioners kick on, | 当人们的空调车开动时 |
| 1197 | it actually wakes them up. | 它实际上唤醒了他们。 |
| 1198 | And as we talked about earlier, | 正如我们之前谈到的, |
| 1199 | with noise is not necessarily always about the volume, | 噪音并不一定总是关于音量, |
| 1200 | but it's the change in sound. | 但这是声音的变化。 |
| 1201 | So you have something kicking on, kicking off, | 所以,你有东西踢,踢开, |
| 1202 | kicking on, kicking off. | 继续踢,继续踢 |
| 1203 | Another thing we see is because of air quality situations, | 我们看到的另外一件事 是因为空气质量状况, |
| 1204 | we've seen quite often | 我们经常见到 |
| 1205 | when we have environmental sensors and stuff | 当我们有环境传感器之类的东西 |
| 1206 | that if your air conditioner is not clean | 如果你的空调不干净 |
| 1207 | and the fan is not in there, | 风扇不在 |
| 1208 | you can actually kick a bunch of dander | 你居然可以踢一帮狗 |
| 1209 | and particulates and other things into the air. | 和微粒和其他东西 进入空气。 |
| 1210 | And then you start breathing those things in it overnight | 然后你在夜里开始呼吸这些东西 |
| 1211 | and your nose starts to get a little bit stuffed up. | 你的鼻子开始有点塞满了 |
| 1212 | You can't breathe through your nose. | 鼻中气不开. |
| 1213 | And then boom, you have this hypopnic or apnic event. | 然后爆炸,你有一个 虚伪或兴奋的事件。 |
| 1214 | The last component that comes up pretty often | 最后一部分经常出现 |
| 1215 | at absolute rest is fans. | 绝对休息是粉丝。 |
| 1216 | This can make your mouth dry. | 这可以让你的嘴干燥。 |
| 1217 | So if you're waking up with that and you're like, | 所以,如果你醒来 与你喜欢, |
| 1218 | oh, I got to get a drink of water or something, | 哦,我得到了一个喝的水什么的, |
| 1219 | then maybe consider not having the fan | 那也许考虑不要有风扇 |
| 1220 | blow directly out your face. | 直接吹出你的脸。 |
| 1221 | An interesting thing I was thinking about there, | 一件有趣的事情,我正想着那里, |
| 1222 | which is there was the viral experiment done in 2009 | 就是2009年的病毒实验 |
| 1223 | by Mind Lab Sleep Study, | 通过心灵实验室睡眠研究, |
| 1224 | where they conducted the sleep experiment | 他们在那里进行睡眠实验 |
| 1225 | at the University of Sussex. | 在萨塞克斯大学 |
| 1226 | Researchers hooked men and women up to an ECG machine | 研究人员将男女联系到ECG机上 |
| 1227 | to measure their brain waves | 测量他们的脑波 |
| 1228 | and played a variety of ambient sounds while they slept | 并演奏各种环境声音 当他们睡觉 |
| 1229 | to see which noises triggered an immediate wake response. | 看看哪个噪音 立即引起警醒反应 |
| 1230 | And the top wake responses from men and women | 和最高的警醒 反应的男女 |
| 1231 | was completely different. | 是完全不同的。 |
| 1232 | Men's top trigger was a car alarm. | 男人的顶级触发器是汽车警报器. |
| 1233 | Women's top trigger was a baby crying. | 女人最大的扳机是婴儿哭 |
| 1234 | Men's top trigger was wind howling outside. | 男人的顶部扳机是风在外边嚎叫。 |
| 1235 | Women's second top trigger, I should say, is a dripping tap. | 女人的第二大触发器是滴水龙头 |
| 1236 | Men's third top is buzzing or flying of a mosquito. | 男人的第三顶是蚊子的鸣叫或飞翔. |
| 1237 | Women's was shouting outside. | 女人在外面喊着呢 |
| 1238 | And both of their fourth top trigger was snoring. | 他们的第四大扳机都在打呼噜 |
| 1239 | But it was interesting that the thing that woke most men | 但有趣的是, 唤醒大多数男人的东西 |
| 1240 | their top trigger in that study was an alarm outside, | 他们研究中的首要触发器是外面的警报器 |
| 1241 | but women's was a baby's crying. | 但女人是婴儿哭。 |
| 1242 | Yeah, every mother out there is going, yep. | 是啊,每个母亲 在那里是去,耶。 |
| 1243 | It's in fact, one of the largest causes | 事实上,这是最大的原因之一 |
| 1244 | of sleep disorders in women is having children. | 女人的睡眠障碍 正在生孩子。 |
| 1245 | What happens after childbirth, | 出生后会发生什么 |
| 1246 | and it's a whole interesting field here of postpartum care, | 这里的产后护理非常有趣 |
| 1247 | is really poor in women. | 女人很穷 |
| 1248 | Like we just sort of like start paying attention to baby, | 就像我们只是有点喜欢 开始关注宝宝, |
| 1249 | stop paying attention to mom as soon as baby comes out. | 宝宝一出来,就别管妈妈了 |
| 1250 | Well, I'm saying that because it is obvious and clear | 嗯,我是说,因为它是显而易见和清楚的 |
| 1251 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}最后的三个月能提供很多睡眠 | |
| 1252 | challenges for women. | 妇女面临的挑战。 |
| 1253 | And then especially as soon as the baby's there, | 特别是孩子一到那里, |
| 1254 | like you're just going to have some known period | 碞钩碞穦Τㄇ笵丁 |
| 1255 | of sleep deprivation, whether it's delivery | 剥夺睡眠, 无论是分娩 |
| 1256 | or having a newborn, all that stuff. | 或有一个新生儿, 所有的东西。 |
| 1257 | And that can actually cause patterns. | 这实际上会导致模式。 |
| 1258 | This can cause insomnia. | 这会导致失眠. |
| 1259 | This can cause irregular sleep schedules, | 这会导致不规则的睡眠时间表, |
| 1260 | circadian disorders, natural thing. | 神经病 自然病 |
| 1261 | Totally fine. | 完全没问题。 |
| 1262 | In some percentage of women, those patterns will persist. | 在一定比例的妇女中,这些模式将继续存在。 |
| 1263 | And so you'll see women who have sleep disorders, | 你会看到有睡眠障碍的女人 |
| 1264 | even with adult children, | 即使有成年子女, |
| 1265 | that started because of the childbirth. | 这是从分娩开始的 |
| 1266 | We were advocating at all times like, | 我们一直主张 |
| 1267 | yeah, get through it. | 是啊,通过它。 |
| 1268 | I got two kids. | 我有两个孩子 |
| 1269 | I've been there. | 我去过那里。 |
| 1270 | But then just make sure you're providing care | 但是,只要确保 你提供护理 |
| 1271 | and going back to try to fix those things. | 然后回去修补那些东西 |
| 1272 | And why that is difficult is because the study you just mentioned. | 这之所以困难,是因为你刚才提到的研究。 |
| 1273 | It's worth saying there is an evolutionary theory behind this | 值得一提的是 背后有一个进化论 |
| 1274 | that says men and women are attuned to different things. | 说男人和女人都适应不同的东西 |
| 1275 | But there's also a counter argument that says the difference | 但也有反证说不同 |
| 1276 | in who actually wakes up and who gets out of bed | 在谁真正醒来 和谁起床 |
| 1277 | is often heavily driven by social roles, | 往往受到社会角色的很大推动, |
| 1278 | parenting expectations, and individual sleep depth | 育儿期望和个人睡眠深度 |
| 1279 | rather than a biological inability for men to hear the baby. | 而不是在生理上无法听到婴儿的声音 |
| 1280 | So how do we close off on the subject of sleep? | 那么,我们如何结束 关于睡眠的主题? |
| 1281 | Is there anything that we haven't touched on | 有什么东西我们没有接触过 |
| 1282 | that we should have touched on | 我们本该去的 |
| 1283 | as it pertains to how to have incredible sleep? | 因为它涉及到如何有 不可思议的睡眠? |
| 1284 | One thing that I think will help everyone, | 我认为有件事会帮助大家 |
| 1285 | whether you're at any of those stages, | 无论你处于哪个阶段 |
| 1286 | free a little bit of money or you got to go the full end of the spectrum | 省点钱,否则你就得全程 |
| 1287 | and use a hospital or a service like ours, | 利用医院或像我们这样的服务 |
| 1288 | is everyone has the ability to run self-experiments. | 每个人都有自我体验的能力 |
| 1289 | We have a free guide that anyone can go use. | 我们有一个免费的指南,任何人都可以使用。 |
| 1290 | And it's just a quick tutorial | 而且这只是一个快速的教程 |
| 1291 | about how to run your own self-experiment for sleep specifically. | 如何运行自己的自我体验 睡眠特别。 |
| 1292 | There you go. | 给你。 |
| 1293 | Yeah. | 对 |
| 1294 | So this is up and available for free on our website. | 因此,这是免费的 并可以在我们的网站。 |
| 1295 | Anyone can check it out. | 任何人都可以检查出来。 |
| 1296 | There's a lot of stuff in here we've covered. | 里面有很多东西 我们已经覆盖。 |
| 1297 | You can get more into it. | 你可以更深入一点 |
| 1298 | But the short answer of it is we don't want to make people think | 但简短的答案是 我们不想让别人觉得 |
| 1299 | sleep has to be the center of their life. | 睡眠必须是他们生活的中心. |
| 1300 | Oftentimes, when sleep comes up, people start thinking, | 睡觉的时候 人们会想 |
| 1301 | I'd love to sleep more, but I'm too busy. | 我很想多睡一会,但我太忙了 |
| 1302 | Hey, I'm the same boat. | 嘿,我是同一个船。 |
| 1303 | Like, I can't afford to have a 12-hour sleep routine | 喜欢,我不能负担 12小时的睡眠常规 |
| 1304 | where we should be paying attention to is sleep resilience. | 我们应当注意的是睡眠的适应力。 |
| 1305 | Steve, I want you to be as resilient to bad sleep as possible. | 史蒂夫,我希望你尽可能的适应 糟糕的睡眠。 |
| 1306 | I don't want you optimizing your sleep | 我不想让你睡得更好 |
| 1307 | because optimization turns into that giant routine before bed. | 因为优化变成床前的大型常规 |
| 1308 | I got to take 12 different supplements and four different cocktails. | 我要吃12种不同的补充剂和4种不同的鸡尾酒 |
| 1309 | And again, if I have to do that along the way, great. | 再说一遍,如果我必须这样做 一路,伟大的。 |
| 1310 | The end game, though, should be resilient, meaning you had a bad night of sleep. | 不过,最后的比赛应该有弹性,意味着你有一个糟糕的睡眠之夜。 |
| 1311 | Cool. | 凉爽。 |
| 1312 | And you still performed. | 你还在表演 |
| 1313 | We had this challenge. | 我们遇到了这个挑战。 |
| 1314 | Flight got delayed. | 航班延误了 |
| 1315 | Great. | 不错 |
| 1316 | We still executed. | 我们还被处决了 |
| 1317 | I want you to know how to get a good night of sleep | 我要你知道怎么睡个好觉 |
| 1318 | so you can feel as refreshed as possible, execute the next day, | 这样你就可以感到尽可能的清新, 执行第二天, |
| 1319 | and then get right back onto it. | 然后马上回到它。 |
| 1320 | The way you get there is, and that's the way our company works, | 你的方式是, 这就是我们公司的工作方式, |
| 1321 | we're just going to run a series of experiments. | 我们只是要进行一系列实验。 |
| 1322 | And everyone can do that. | 每个人都可以做到这一点。 |
| 1323 | Start by changing one thing. | 首先要改变一件事 |
| 1324 | Your trackers, your data, are going to tell you how you're sleeping. | 你的追踪器和数据会告诉你你睡得如何 |
| 1325 | But they're not telling you why you're sleeping that way. | 但他们没告诉你你为什么那样睡觉 |
| 1326 | So that's your quest. | 这就是你的追求 |
| 1327 | Go figure out why you're sleeping that way. | 想想你为什么那样睡觉 |
| 1328 | Is it your bedroom temperature? | 是你的卧室温度吗? |
| 1329 | Is it your partner? | 是你搭档吗? |
| 1330 | Is it the fact that you're sensitive to light? | 你对光很敏感吗? |
| 1331 | Is it the fact you're exercising too late? | 是不是你锻炼太迟了? |
| 1332 | Are you eating too late? | 你吃得太迟了吗? |
| 1333 | Like, all these things are possible, one at a time. | 像,所有这些事情是可能的,一个一个地。 |
| 1334 | Just like John Jones, where marginal improvements | 就像约翰・琼斯, 在那里微小改善 |
| 1335 | in your cognitive performance can have a massive impact. | 在你的认知性能 会产生巨大的影响。 |
| 1336 | Sometimes I podcast for 10 hours a day. | 有时我每天播客10小时 |
| 1337 | Over the last couple of weeks, I've been in filming for a TV show, | 在过去的几个星期里,我一直在拍摄 一个电视节目, |
| 1338 | and I have like one or two days off to get all of my work done, | 我有一两天的假来完成我的所有工作 |
| 1339 | which means there's lots of cognitive load. | 也就是说有很多认知负荷 |
| 1340 | And so I turn to ketones because I find myself more articulate, | 所以我转而谈到酮 因为我发现自己更清晰, |
| 1341 | able to think more clearly, able to work out better | 能够更清晰地思考, 能够更好地工作 |
| 1342 | when I'm fuelled by ketones. | 当我被酮激化。 |
| 1343 | And so the reason I became a co-owner of this company, | 所以我才成为这家公司的共同所有人 |
| 1344 | and the reason why they now are a sponsor of this podcast, | 以及他们现在成为播客赞助商的原因 |
| 1345 | is because I remember one of my team members called Christiana, | 因为我记得一个叫克里斯蒂安娜的队员 |
| 1346 | she tried it once and came up to my desk and she goes, | 她尝试过一次,来到我的桌子,她去, |
| 1347 | this is the best product ever made. | 这是有史以来最好的产品。 |
| 1348 | And I think in part that's because she really cares | 我觉得这部分是因为她真的很在乎 |
| 1349 | about those cognitive benefits, as I do, as John Jones does, | 关于这些认知的好处,像我一样,约翰琼斯, |
| 1350 | and as I think most of my listeners probably will. | 正如我大多数听众认为的 |
| 1351 | So if you haven't tried these yet, | 所以如果你还没有尝试这些, |
| 1352 | 你要做的就是去Ketone.com的Slash Steven, | |
| 1353 | and you'll also get 30% off your first subscription order, | 你也可以从你的第一次订货单中拿到30% |
| 1354 | you'll get exclusive ketone IQ merge, | 你会得到独家酮智商合并, |
| 1355 | and of course, cognitive benefits that might just change your life. | 当然,认知的好处 可能只是改变你的生活。 |
| 1356 | If you're thinking about starting a business, | 如果你打算创业 |
| 1357 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你必须先做个决定 | |
| 1358 | is actually one of the most important, | 其实是最重要的之一, |
| 1359 | which is where do you build that business? | 你在哪里建立这种业务? |
| 1360 | Our product team, who manages everything we do | 我们的产品团队,谁管理我们的一切 |
| 1361 | from our conversation cards to our diaries, | 从谈话卡到日记 |
| 1362 | has always used our sponsor, Shopify. | 总是利用我们的赞助商 肖菲兹 |
| 1363 | There are a few reasons for this, but one of the big ones | 有几个原因 但其中的一个大原因 |
| 1364 | is that when you're running a business, | 你做生意的时候 |
| 1365 | you really need your own store and your own customer data, | 你真的需要自己的商店和客户数据 |
| 1366 | 和Shopify给了你准确的。 | |
| 1367 | You aren't renting space from someone else's platform, | 你不能从别人的平台租空间 |
| 1368 | hoping the rules don't suddenly change, | 希望规则不会突然改变, |
| 1369 | and you avoid the classic founder challenges | 你避开经典的创始人挑战 |
| 1370 | that inevitably come, like sorting out payments | 难免会来,就像整理付款 |
| 1371 | and logistics and storefronts, | 物流和库存, |
| 1372 | 因为它已经建在Shoppify。 | |
| 1373 | Those early days are messy enough | 这么早就够乱的了 |
| 1374 | without the infrastructure challenge | 面对基础设施的挑战 |
| 1375 | to create extra problems for you. | 为你制造额外的问题。 |
| 1376 | Shopify的发行品也低评 | |
| 1377 | because your products automatically get in front of people | 因为你的产品会自动出现在人们面前 |
| 1378 | 在Google、TikTok、YouTube、ChatGBT上, | |
| 1379 | which again, isn't something you have to figure out yourself. | 再说一遍,你不需要自己去想 |
| 1380 | It's just already built into their platform. | 刚刚建在他们的平台上 |
| 1381 | If you are serious about starting your own thing, | 如果你真的要开始自己的事情, |
| 1382 | 开始免费审判 Shopify.com slash Bartlett. | |
| 1383 | I guess one could argue that the antithesis of sleep is being awake, | 我想人们可以争论 睡眠的反面是清醒的, |
| 1384 | and when we're awake, the thing we care about is energy. | 当我们醒了,我们关心的是能量。 |
| 1385 | Now, I had a really great conversation on this podcast | 现在,我有一个非常好的谈话 在这个播客 |
| 1386 | with several people that talk about mitochondria and energy | 和几个谈论线粒体和能量的人 |
| 1387 | and those kinds of things. | 还有那些东西 |
| 1388 | Some of those conversations have really, really changed me. | 有些对话真的改变了我 |
| 1389 | If you haven't listened to the more recent conversation | 如果你没有听 最近的对话 |
| 1390 | we had on mitochondria in the channel, | 我们的线粒体在频道里, |
| 1391 | please do go listen to it. | 请去听它。 |
| 1392 | Martin Picard? | 马丁·皮卡尔? |
| 1393 | Martin Picard. | 马丁·皮卡尔. |
| 1394 | It's one of my favorite conversations I've had this year, | 这是我今年最喜欢的对话之一 |
| 1395 | just because I knew about the mitochondria, | 因为我知道线粒体, |
| 1396 | like I conceptually knew what it was, | 就像我概念上知道是什么, |
| 1397 | but I hadn't thought about it as being so central | 但我没想到它这么重要 |
| 1398 | to everything in my life. | 对我生命中的一切 |
| 1399 | Because energy is essential to everything in my life, | 因为能量对我生命中的一切至关重要 |
| 1400 | like my relationships, my ability to do this, | 像我的关系, 我这样做的能力, |
| 1401 | my joy, my everything. | 我的快乐,我的一切。 |
| 1402 | If someone is trying to improve their energy levels, | 如果有人想提高他们的能量水平 |
| 1403 | and that's what they come to you with | 这就是他们来找你的原因 |
| 1404 | in terms of a symptom that they self-describe, | 以他们所描述的症状而言, |
| 1405 | where do you aim? | 你的目标在哪里? |
| 1406 | Okay, so we've talked about sleep, | 好吧,所以我们谈论睡眠, |
| 1407 | but where else do you aim? | 但你还瞄准哪里? |
| 1408 | Energy is probably the number one thing on our list | 能源可能是我们名单上的头号人物 |
| 1409 | of reasons people come to us. | 人们来找我们的原因 |
| 1410 | What do they say? | 他们怎么说? |
| 1411 | I'm tired all day, can't figure it out, | 我一整天都累了,想不出来 |
| 1412 | or I don't have the energy I used to have, | 或者我没有以前拥有的能量 |
| 1413 | or I can't sustain output like I used to, | 或者我不能像以前那样维持输出 |
| 1414 | whether this is physical, | 不管这是物理上的, |
| 1415 | my recovery is longer than it used to be, | 我的康复时间比以前长了 |
| 1416 | or I just can't hang working as many hours as I used to do. | 或者我无法像以前那样在工作 |
| 1417 | I get fatigued at the end of the day, cognitively. | 我终究会厌倦 认知上 |
| 1418 | I'm not of the camp that this is entirely mitochondria, | 我不是营地里的人 这完全是线粒体 |
| 1419 | but I certainly will agree that energy | 但我肯定会同意 能量 |
| 1420 | would be the number one effect. | 这将是第一效果。 |
| 1421 | Probably the most common question I've ever got in my career | 可能是我职业生涯中最常见的问题 |
| 1422 | is what separates these world performers | 是这些世界的表演者之间的区别 |
| 1423 | from the rest of us? | 我们其他人呢? |
| 1424 | And people want me to say things like they work harder. | 人们希望我说得更努力一些 |
| 1425 | They don't. | 他们没有。 |
| 1426 | They are categorically better at energy management. | 它们绝对更擅长能源管理。 |
| 1427 | That is the one thing that seems to be most consistent, | 这似乎是最一致的一件事, |
| 1428 | again, with the world's highest performers, | 再说一遍,以世界最高的成绩, |
| 1429 | athletes, entrepreneurs, leaders, executives, | 运动员、企业家、领袖、高管 |
| 1430 | you name it, however you're defining success. | 随便你怎么说,你正在定义成功 |
| 1431 | When you get better at managing energy, | 当你更好地管理能量, |
| 1432 | you're more effective. | 你比较有效。 |
| 1433 | This is everything from cellular energy | 这是细胞能量中的一切 |
| 1434 | to understanding things like | 来理解诸如 |
| 1435 | your own interpersonal communication, | 你们自己的人际交流, |
| 1436 | and how you interact with people around you. | 和你如何与周围的人互动。 |
| 1437 | What type of relationships give you energy? | 什么样的关系给你能量? |
| 1438 | What type of relationships take energy from you? | 什么样的关系会夺走你的能量? |
| 1439 | What type of activities give you energy? | 什么样的活动给你能量? |
| 1440 | What types give you back? | 什么类型还给你? |
| 1441 | When can you be more efficient? | 你什么时候能更有效率? |
| 1442 | When are you running for the sake of running | 你什么时候为逃跑而跑 |
| 1443 | and not actually running in a direction? | 而不是朝着一个方向跑? |
| 1444 | I mean this figuratively, not literally. | 我的意思是,这比喻,而不是字面上。 |
| 1445 | This is all energy management. | 这些都是能源管理。 |
| 1446 | And what you see is these people, | 你看到的是这些人, |
该视频共有字幕 1447 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 一套晨间流程，重置生物钟，改善人体效能｜顶级运动员服务专家安迪•加尔平博士 p02 下 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | I'm gonna switch that out. | 我要换掉它。 |
| 0:01 | They're better at choosing what matters | 他们更擅长选择什么 |
| 0:02 | and what doesn't matter. | 无所谓 |
| 0:04 | And this is everything from what supplement is working | 这是所有从什么 补充工作 |
| 0:07 | to what type of person that they work with. | 他们的工作对象 |
| 0:09 | Where people struggle is in the like, | 在人们挣扎的地方, |
| 0:12 | what if I could also be doing this? | 如果我也能这样做呢? |
| 0:13 | What if I could also be doing this? | 如果我也能这样做呢? |
| 0:14 | What if I add this on top? | 如果我在上面加这个呢? |
| 0:16 | Okay, so I thought you were talking about, | 好吧,所以我以为你在谈论, |
展开字幕全文（1973 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I'm gonna switch that out. | 我要换掉它。 |
| 2 | They're better at choosing what matters | 他们更擅长选择什么 |
| 3 | and what doesn't matter. | 无所谓 |
| 4 | And this is everything from what supplement is working | 这是所有从什么 补充工作 |
| 5 | to what type of person that they work with. | 他们的工作对象 |
| 6 | Where people struggle is in the like, | 在人们挣扎的地方, |
| 7 | what if I could also be doing this? | 如果我也能这样做呢? |
| 8 | What if I could also be doing this? | 如果我也能这样做呢? |
| 9 | What if I add this on top? | 如果我在上面加这个呢? |
| 10 | Okay, so I thought you were talking about, | 好吧,所以我以为你在谈论, |
| 11 | I guess if I try and put this into some sort of analogy | 我想如果我试着把这个 做个类比 |
| 12 | or metaphor, the high performers wake up | 或比喻,高贵者将觉醒, |
| 13 | with a hundred energy chips, let's say, | 加上一百块能量芯片 |
| 14 | and they're really, really good at allocating them | 他们真的,真的很擅长分配他们 |
| 15 | against the most important thing. | 反对最重要的事情。 |
| 16 | Yes. | 对 |
| 17 | Whereas maybe Jenny and Dave listening | 也许珍妮和戴夫听 |
| 18 | kind of let it seep out. | 那种让它渗出。 |
| 19 | They put 20 on Instagram, 20 over here on this. | 他们给Instagram加了20块 给这里加了20块 |
| 20 | And they spin their wheels. | 而转其轮. |
| 21 | They spin their wheels. | 其转轮. |
| 22 | They go, okay, great. | 他们走了,好吧,太好了。 |
| 23 | I'm gonna, I listened to this podcast | 我会听播客的 |
| 24 | and I got super excited about zone two. | 我对第二区很兴奋 |
| 25 | I'm gonna go hop into a bunch of zone two. | 我要跳进第二区 |
| 26 | And then I listened to this other podcast | 然后我听了另一个播客 |
| 27 | and I got super excited about journaling. | 我对日记很兴奋 |
| 28 | Let me go add journaling to my mix. | 让我去加 日记在我的混音。 |
| 29 | And then what ends up happening | 然后会发生什么 |
| 30 | is you see their daily routine | 你看他们的日常活动 |
| 31 | and you're like, okay, your daily routine is 20 hours. | 而你就像,好吧, 你的日常常规是20小时。 |
| 32 | And then at some point, like you didn't actually | 然后,在某个时候, 像你不是真的 |
| 33 | do anything that mattered. | 做任何重要的事情 做点什么 |
| 34 | What is the one thing that can get you to that goal | 有什么能让你达到这个目的的? |
| 35 | in the most effective way possible? | 以最有效的方式? |
| 36 | And then everything else has to actively be stripped away. | 然后其他的都要积极剥离. |
| 37 | So the traditional thing we like to do | 所以,传统的我们喜欢做的事情 |
| 38 | is we give one to two, what we call active movements | 我们给一到二, 我们所谓的积极运动 |
| 39 | per week, which is, this is something Steven, | 每周,这就是,这是史蒂芬的东西, |
| 40 | you have to actively remember to do. | 你必须要积极记住做。 |
| 41 | You don't actively remember to brush your teeth. | 你不积极记得刷牙 |
| 42 | You don't have to actually remember to shower, blah, blah, | 你不必真正记得洗澡之类的事 |
| 43 | blah. | 废话。 |
| 44 | You might at this point not have to actively think | 此时此刻,你可能不必积极思考 |
| 45 | about your gratitude practice or your meditation time. | 关于你的感激练习 或你的冥想时间。 |
| 46 | Like you probably have these things | 好像你有这些东西 |
| 47 | you've been doing for years, right? | 你已经做了多年,对不对? |
| 48 | I don't actually call those additive | 我其实不叫这些添加剂 |
| 49 | because you do those, you're gonna get those in. | 因为你这样做, 你会得到这些英寸 |
| 50 | But I might ask you to do one thing different. | 但我可以请你做一件事 |
| 51 | I don't know what that'd be, | 我不知道这是什么 |
| 52 | but I would look at this and say, here's your constraint. | 但我会看这个 然后说 这是你的限制 |
| 53 | I'm not gonna ask you to do five things now. | 今不请五事. |
| 54 | It's too difficult. | 太难了 |
| 55 | Maybe this is a change in what time you eat. | 也许这是你什么时候吃东西的改变 |
| 56 | Your training style. | 你的训练风格 |
| 57 | Find what's constraining you from your energy. | 找出你能量所限制的东西 |
| 58 | What things could it be? | 会是什么? |
| 59 | Could be sleep. | 可能是睡觉。 |
| 60 | It could be mismanagement of relationships. | 这可能是关系管理不善。 |
| 61 | It could be you're working too much. | 可能是你工作太忙了 说不定你工作太忙了 |
| 62 | It could be you're under fueling. | 可能是你正在加油 |
| 63 | You're not eating enough. | 你吃得不够 |
| 64 | It could be that you're overusing stimulants, | 这可能是你过度使用兴奋剂, |
| 65 | sleeping poor, and you're in that cycle, right? | 睡着很穷,你也在循环中,对吧? |
| 66 | It could be you're not seeing sunlight. | 你可能看不到阳光 |
| 67 | So what you need to do is run a quick analysis | 所以你需要做的是快速分析 |
| 68 | and think what is the single biggest thing in your way? | 想想你遇到的最大麻烦是什么? |
| 69 | Is it the fact that you're in pain? | 是因为你痛苦吗? |
| 70 | Great, maybe the only one thing | 太好了,也许只有一件事 |
| 71 | I want you to go after then is, | 之后我要你离开 |
| 72 | let's go figure out why that knee hurts. | 我们去看看膝盖为什么会痛 |
| 73 | Okay, so for me, you've seen my blood results. | 好吧,所以对我来说, 你已经看到我的血液结果。 |
| 74 | So what things might improve my energy | 那么,什么事情可以改善我的能量 |
| 75 | from the blood results that you saw? | 你所看到的血液结果? |
| 76 | What are you, mid 30s, early 30s? | 30多岁,30多岁? |
| 77 | I'm 33. | 我33岁了 |
| 78 | 33, all right. | 33,没事的。 |
| 79 | You're lean, you're active. | 你瘦了,你活跃。 |
| 80 | The first thing that jumps out on your report. | 第一件事是跳出你的报告。 |
| 81 | Yeah, can we skip that page, please? | 我们能跳过那页吗? |
| 82 | And think, skip the page? | 想想,跳过那页? |
| 83 | You're gonna see quickly the difference | 你会很快看到区别 |
| 84 | between medicine and performance. | 在医学和表演之间 |
| 85 | Okay, this is medical. | 好吧,这是医疗。 |
| 86 | So we're looking at cholesterol | 所以我们在看胆固醇 |
| 87 | and cholesterol-related markers. | 还有胆固醇相关标记 |
| 88 | You've got, I don't know, a dozen of them or so there. | 你们有,我不知道,有十几个左右。 |
| 89 | Not one's good. | 没有一个好。 |
| 90 | This is incredibly actionable. | 这是令人难以置信的行动。 |
| 91 | Can I ask a question about this? | 我能问个问题吗? |
| 92 | What does it mean? | 这是什么意思? |
| 93 | And then I was gonna ask a secondary question, | 然后我要问一个次要的问题, |
| 94 | which is, I was gonna try and self-diagnose | 也就是说,我本来想试着自我诊断 |
| 95 | why I think this is the case, but. | 为什么我觉得是这样,但是... |
| 96 | I would love that second question. | 我想问第二个问题。 |
| 97 | That'll actually tell us where to go. | 那会告诉我们该去哪儿 |
| 98 | So when you look at things like blood work, | 所以,当你看的东西 像血液工作, |
| 99 | these are secondary measures of physiology. | 这些是生理学的次要措施。 |
| 100 | They're trying to predict what we'll call an outcome. | 他们试图预测什么是结果。 |
| 101 | Meaning, in this case, we are looking at your heart health. | 这意味着,在这种情况下,我们正在看你的心脏健康。 |
| 102 | Okay. | 摆 |
| 103 | There is an association, | 有一个协会, |
| 104 | and I choose that word carefully, | 我仔细选择这个词, |
| 105 | between cholesterol and cardiovascular disease. | 胆固醇和心血管疾病之间 |
| 106 | Okay, high cholesterol, low cholesterol, | 好吧,高胆固醇,低胆固醇, |
| 107 | good cholesterol, bad, bad. | 好胆固醇,坏,坏。 |
| 108 | All of the above. | 以上诸法. |
| 109 | Very traditionally, excessively high cholesterol | 传统上,胆固醇过高 |
| 110 | is gonna be associated with earlier heart disease, | 和早期的心脏病有关 |
| 111 | heart attack, could even manifest itself | 心脏病发作,甚至可能表现出来 |
| 112 | into strokes and things like that, right? | 进入中风和类似的事情,对不对? |
| 113 | So if we were to just like zoom all the way out | 所以,如果我们只是喜欢 放大所有的方式 |
| 114 | and we say, all right, your cholesterol is extremely high, | 我们说 好吧 你的胆固醇非常高 |
| 115 | I'm concerned about your heart health. | 我很担心你的心脏健康 |
| 116 | There's way more to the story, | 故事还有更多 |
| 117 | but at the top of it, that's where we're at. | 但是在它的顶部, 这就是我们的位置。 |
| 118 | So the second question I was gonna ask is, | 所以我要问的第二个问题是, |
| 119 | at the time that I did these blood test results, | 当我做这些血液检测结果时 |
| 120 | I was frequently in a ketogenic diet. | 我经常在做基调饮食 |
| 121 | I know. | 我知道,我记得 |
| 122 | There's a lot to unpack here, | 这里有很多东西要收拾 |
| 123 | and a lot of people are gonna get mad online. | 很多人都会在网上发疯 |
| 124 | Cholesterol has lifestyle, dietary, and familial causes. | 胆固醇有生活方式、饮食和家庭原因。 |
| 125 | Oftentimes, you might have high cholesterol | 经常,你可能会有高胆固醇 |
| 126 | and all these various markers, | 和所有这些标记, |
| 127 | simply because that's a familial genetic inheritance | 因为那是家族遗传遗产 |
| 128 | and there's not a lot of action behind it. | 而背后没有太多行动. |
| 129 | When you see these things independent of obesity, | 当你看到这些东西独立于肥胖, |
| 130 | now we have a different connotation. | 现在我们有不同的含义。 |
| 131 | If I were to look at all this stuff and go, | 如果我看这些东西然后走 |
| 132 | oh yeah, sure, you're 35% body fat, | 哦,是的,当然,你35%的脂肪, |
| 133 | I know you drink alcohol, then I'm like, | 我知道你喝酒,然后我就说, |
| 134 | okay, this is true, but let's tackle those things first, | 好吧,这是真的, 但让我们先处理那些事情, |
| 135 | because those have so many robust implications | 因为这些有这么多 强烈的影响 |
| 136 | on your health, that's the starting place. | 你的健康,这是起点。 |
| 137 | You don't drink alcohol excessively. | 你酒喝得不过分 |
| 138 | I don't even know if you drink alcohol at all. | 我什至不知道你是否喝过酒。 |
| 139 | Haven't in years, I assume, right? | 已经有好几年了吧? |
| 140 | You don't smoke, you don't like, I notice. | 你不抽烟,你不喜欢,我注意到了。 |
| 141 | So all those things are checked off the list. | 所以所有这些事情都被从清单中剔除。 |
| 142 | This means this is actionable. | 这意味着这是可诉的。 |
| 143 | I should give you some context here. | 我应该给你一些背景 |
| 144 | My uncle died of a heart attack, | 我叔叔死于心脏病 |
| 145 | and my dad had a heart operation last week. | 我爸爸上周做了心脏手术 |
| 146 | Ooh, do you remember what kind of heart operation? | 哦,你还记得什么样的心脏手术吗? |
| 147 | He had a pacemaker put in, | 他有一个心脏起搏器, |
| 148 | but he's been on statins, I think, for a long time. | 但是他已经做了很长时间了 |
| 149 | I think he's been on statins for about 15 years, | 我想他已经做了15年了 |
| 150 | if I was to guess, about 15, 20 years. | 如果我猜,大约15,20年。 |
| 151 | So when I look at this, independent of your obesity, | 所以,当我看着这个, 独立于你的肥胖, |
| 152 | with your familial history, | 与你的家族历史, |
| 153 | do you remember what advice you got | 你还记得你有什么建议吗? |
| 154 | when you got these results of what to do? | 当你得到这些结果怎么办? |
| 155 | Do you know, I did two tests. | 你知道,我做了两个测试。 |
| 156 | I did this one with Function Health, | 我做了这个功能健康, |
| 157 | who I believe are a sponsor, so I should say that, | 我认为谁是赞助商 所以我应该说, |
| 158 | and I did the second one with Nico Health, | 我做了第二个与尼科健康, |
| 159 | where I'm a big investor in the company. | 在那里我是一个大投资者 在公司。 |
| 160 | They both said to me, | 他们都对我说, |
| 161 | like Steve, stop eating steak all the time. | 像史蒂夫,停止吃牛排所有的时间。 |
| 162 | Bacon, stop eating bacon all the time. | 培根,别再吃培根了 |
| 163 | The way that I heard it was, | 我所听到的就是这样 |
| 164 | damn, this ketogenic diet you've been on, Steve, | 该死的,你一直在吃这种 ketogenic饮食,史蒂夫, |
| 165 | you need to just take it easy. | 你得放松点 |
| 166 | And have you done blood work since then? | 从那以后你做过血液检查吗? |
| 167 | No. | 没有 |
| 168 | All right, first thing that would pop up, | 好吧,第一件事会出现, |
| 169 | and this is the order I would do this in, | 这是命令我这样做, |
| 170 | when you get something like blood work, | 当你得到的东西 像血液工作, |
| 171 | the value is not in the data. | 该值不在数据中。 |
| 172 | The value is in the interpretation. | 值在释中. |
| 173 | What they're talking about, | 他们在说什么? |
| 174 | why you heard that as steak, butter, bacon, | 为什么你听到的牛排,黄油,培根, |
| 175 | is because those are food items high in saturated fat. | 因为这些是高饱和脂肪的食物 |
| 176 | Saturated fat is not evil. | 饱和脂肪不是邪恶的。 |
| 177 | There are no evil foods. | 无有恶食. |
| 178 | It's only evil context, right? | 这只是邪恶的背景,对不对? |
| 179 | So in your particular case, if we saw those, | 所以,就你的具体情况而言,如果我们看到这些, |
| 180 | and we don't have this, | 而我们没有这个, |
| 181 | but if we had your baseline before that test, | 但如果我们在测试前有你的基线 |
| 182 | and then we had this, and we went, | 然后我们有了这个,我们去了, |
| 183 | okay, when you changed your diet | 好吧,当你改变你的饮食 |
| 184 | and increased your saturated fat intake, | 并增加了你的饱和脂肪摄入量, |
| 185 | and then we saw these numbers increase, | 之后我们看到这些数字增加, |
| 186 | most ethical people in this space would look at that | 这个空间里最有道德的人会看 |
| 187 | and say, that's not a positive thing. | 并说,这不是一个积极的事情。 |
| 188 | That does not mean ketogenic diets are bad or unsafe. | 这并不表示骨质减肥不良或不安全。 |
| 189 | Not at all. | 一点也不 |
| 190 | It only means, if we had those theoretical data, | 它只是意味着,如果我们有 这些理论数据, |
| 191 | for you, it's probably not healthy. | 对你来说,它可能不健康。 |
| 192 | You stack that on top of the fact | 你堆在事实之上 |
| 193 | that you have your uncle and your dad in there, | 你叔叔和爸爸都在这 |
| 194 | then I would triple down and go, talk to your doctor. | 然后,我会三下和去, 跟你的医生谈谈。 |
| 195 | I'm not your medical doctor, | 我不是你的医生 |
| 196 | but I'd be really concerned about that. | 但我会非常关心这一点。 |
| 197 | Then what I would do would be go to the next step. | 然后,我会做的是 下一步。 |
| 198 | Let's run the experiment and see. | 我们来做个实验看看 |
| 199 | This is an indirect marker. | 这是一个间接标记。 |
| 200 | And remember, what is it trying to predict? | 记住,它想预测什么? |
| 201 | Your heart health. | 你的心脏健康。 |
| 202 | Have you had your heart scanned? | 你有扫描你的心脏吗? |
| 203 | Yes, I have. | 是的,我见过。 |
| 204 | And? | 还有呢? |
| 205 | They said that I had like, I had a thick wall. | 他们说我有一样,我有厚的墙。 |
| 206 | Okay, exercise induced cardiac remodeling, | 好吧,运动诱导的心脏重建, |
| 207 | especially if it's left ventricular, it's a good thing. | 特别是如果它是左心室, 这是好事。 |
| 208 | So if your heart has four chambers, | 所以如果你的心脏有四个室 |
| 209 | two on top, two on bottom, | 上面两个,下面两个, |
| 210 | the two on the top are called atria, | 上面的两个叫阿特里亚, |
| 211 | ventricles on the bottom. | 下方为通风口. |
| 212 | Oh, you've got a great image there as well. | 哦,你也有一个伟大的形象。 |
| 213 | So you can look at this as a maze. | 故能观此为迷宫. |
| 214 | Okay, so we'll use double modeling here. | 好吧,我们在这里使用双模。 |
| 215 | Can you see how the left ventricle | 你看左边的通风口 |
| 216 | is much larger than the right ventricle? | 比右排气口大很多吗? |
| 217 | There's a reason. | 是有因缘. |
| 218 | The right ventricle only has to kick blood to your lungs, | 右侧的呼吸器只得把血液踢到你的肺里 |
| 219 | which are physically quite close, a few inches away. | 身体很接近,几英寸远 |
| 220 | The left ventricle has to kick it up, out, | 左排气管必须踢它,出去, |
| 221 | through your entire body, down to the tip of your toes, | 穿过整个身体,直到脚尖, |
| 222 | all the way back up against gravity | 一路逆着引力 |
| 223 | and then back up into your heart. | 然后回到你的心脏。 |
| 224 | And so what you're seeing here is strength training. | 你在这里看到的是力量训练 |
| 225 | This is resistance exercise. | 这是抵抗运动 |
| 226 | Your left ventricle is lifting weights. | 你的左排气管在举重 |
| 227 | It has to be bigger, it has to be stronger | 要大一点,要强一点 |
| 228 | so that it can contract really hard | 那样它就很难收缩 |
| 229 | and shoot all that blood up and down and up and out. | 然后把血射出上下下 |
| 230 | If you said you had a thicker wall, | 如果你说你的墙更厚 |
| 231 | either naturally or exercise induced, | 自然的或被诱导的运动, |
| 232 | just like when you lift with your biceps more, | 就像你再用双胞胎抬起来一样 |
| 233 | it's larger, the same thing is happening in left ventricle. | 左边的通风口也是一样 |
| 234 | Incredibly common and healthy adaptation. | 令人难以置信的共同和健康的适应。 |
| 235 | What we would be concerned about | 我们担心的是什么 |
| 236 | is if there was any type of blockage | 如果有任何类型的阻塞 |
| 237 | or any type of plaque buildup. | 或任何类型的牌坊积聚。 |
| 238 | One of the things that I remember them saying | 我记得他们说过的话 |
| 239 | again, I'm gonna butcher this, | 再说一遍 我要宰了这个 |
| 240 | but they told me there's two types of plaque | 他们告诉我有两种牌子 |
| 241 | buildup in my veins or my arteries, whatever. | 积聚在我的血管或动脉,随便。 |
| 242 | And they said, the bad type you haven't got. | 他们说,你没有坏的类型。 |
| 243 | And they said, but the other type you have got. | 他们说,但你有另一种类型。 |
| 244 | And I think they were referring to the bad type | 我想他们指的是坏型 |
| 245 | as being more sticky and it doesn't go. | 更粘,它不会去。 |
| 246 | It'll dislodge. | 会消散的 |
| 247 | Oh, okay, and that can cause a risk. | 哦,好吧,这会引起风险。 |
| 248 | They said, I didn't have the bad type, | 他们说,我没有坏的类型, |
| 249 | but I had this other type that is temporary | 但我有另一种是暂时的 |
| 250 | but could turn into the bad type or something. | 但可能会变成坏型什么的 |
| 251 | Yeah, one thing you wanna be really careful of, | 是的,有件事你想 真正小心, |
| 252 | and this happened to a dear friend of mine, Joel Jameson. | 我亲爱的朋友Joel Jameson也遇上了这种事 |
| 253 | Young, super fit, all the things. | 年轻,超合身,所有的东西。 |
| 254 | No stress, doesn't smoke, doesn't drink, | 没有压力,不抽烟,不喝酒, |
| 255 | much like you, all this stuff. | 非常喜欢你,所有这些东西。 |
| 256 | Family history, didn't think about it. | 家族历史,没有想到. |
| 257 | Blood work came back, totally fine. | 血液工作回来了,完全罚款。 |
| 258 | Still asked to get a CT angiogram scan of his heart. | 仍然要求给他心脏做CT血管扫描 |
| 259 | His cardiologist said, no, you don't need it. | 他的心脏病医生说 不 你不需要 |
| 260 | You're young, you're all the thing, got it anyways. | 你年轻,你是所有的事情, 反正它。 |
| 261 | And I think he had a 50% blockage | 我觉得他有50%的阻塞 |
| 262 | of what's called a widow maker. | 所谓寡妇者。 |
| 263 | You're flipping the dice | 你在掷骰子 |
| 264 | whether you're gonna die here, right? | 你会不会死在这里,对不对? |
| 265 | So this is a classic case to me | 这对我来说是个经典的案子 |
| 266 | where he's doing all the right things, | 在那里他做了所有正确的事情, |
| 267 | but imaging saved his life. | 但影像救了他的命。 |
| 268 | Let's not live in fear. | 我们不要生活在恐惧之中。 |
| 269 | Let's go look, you went and had it looked. | 我们去看看,你去看看 |
| 270 | I'll just trust your physicians. | 我会相信你的医生 |
| 271 | Great, then I'm less worried about this | 好极了,我更不担心这个 |
| 272 | because this could be a direct response | 因为这可能是直接的反应 |
| 273 | to your ketogenic diet, which it almost certainly was. | 几乎可以肯定地说,你的骨骼饮食。 |
| 274 | And if it's presenting no risk | 如果没有风险 |
| 275 | to the place we actually care about, | 我们真正关心的地方, |
| 276 | then I'm less concerned about your cholesterol. | 那我就不关心你的胆固醇了 |
| 277 | But if it carries on like this, could it create a risk? | 但是,如果它继续这样下去,它会带来风险吗? |
| 278 | Absolutely could. | 当然可以。 |
| 279 | Okay, because they all did tell me to fix this. | 好吧,因为他们都告诉我要解决这个问题。 |
| 280 | Yeah, just keep getting a scan every few years. | 是啊,只是继续得到 扫描每隔几年。 |
| 281 | And if you see any buildup at all, then I would manage it. | 如果你看到任何积聚, 那么我会管理它。 |
| 282 | Now, what you're seeing over here is that client of ours. | 现在,你看到的是 我们的客户。 |
| 283 | And so as an example, I'll give you a specific number. | 举例来说,我给你们一个具体的数字。 |
| 284 | His total cholesterol was 347. | 他的胆固醇总数为347. |
| 285 | We got him down to 223. | 我们把他降到223 |
| 286 | What did you do? | 你做了什麽? |
| 287 | Fiber. | 纤维。 |
| 288 | Why fiber? | 为什么是纤维? |
| 289 | Stress reduction. | 减轻压力。 |
| 290 | Fiber, depending on the type of cholesterol | 纤维,取决于胆固醇的类型 |
| 291 | will actually bind to the cholesterol | 将实际与胆固醇结合 |
| 292 | and clear it from the system. | 并清除系统。 |
| 293 | It will physically reduce it. | 它会减少身体。 |
| 294 | That's why one of the supplements I was told | 这就是为什么我被告知 一份补充品 |
| 295 | to take is a fiber supplement. | 需要的是纤维补充剂。 |
| 296 | It's not always going to something | 它并不总是去的东西 |
| 297 | and I wanna be really clear. | 我想说清楚 |
| 298 | If you have numbers like you had, | 如果你有你拥有的数字, |
| 299 | you need to work with a doctor. | 你需要和医生一起工作 |
| 300 | And you need to get screened. | 你得接受检查 |
| 301 | Don't just be like, I took fiber, I'm fine. | 不要只是喜欢,我拿了纤维,我没事。 |
| 302 | This guy said on a podcast, that's not what I'm saying. | 这家伙在播客上说,我不是这个意思。 |
| 303 | But it can be effective. | 但它可以有效。 |
| 304 | The other thing we did was massive stress reduction. | 我们所做的另一件事是 大规模减压。 |
| 305 | Guy was a very hard charging CEO for a large company. | 盖伊对一家大公司的首席执行官来说很辛苦 |
| 306 | How is stress reduction gonna impact my cholesterol? | 减压会如何影响我的胆固醇? |
| 307 | Things like cholesterol can be | 胆固醇之类的事情 |
| 308 | what are called acute phase reactants, | 所谓的急性相位反应剂, |
| 309 | some parts of them, not all of them. | 其中一些,不是全部。 |
| 310 | Meaning it responds to acute stress and stimuli. | 意思是它能应对急性压力和刺激 |
| 311 | When you look at things like blood work, they aren't static. | 当你看着血的工作, 它们不是静止的。 |
| 312 | They're responding to the entire system. | 他们对整个系统的反应。 |
| 313 | And so if you were to be stressed | 所以如果你要承受压力 |
| 314 | and we'll not to blame our name cortisol, | 我们不会怪我们的名字皮质醇, |
| 315 | but cortisol is elevated, | 但皮质醇是高的, |
| 316 | you are in a heightened alert state. | 你处于高度戒备状态 |
| 317 | This causes short-term inflammation. | 这导致短期炎症. |
| 318 | In fact, if you look at, | 事实上,如果你看, |
| 319 | I think your inflammation was a little bit not so there. | 我想你的炎症有点不对劲 |
| 320 | This guy as well. | 这家伙也是 |
| 321 | Probably like your most classic inflammation marker | 可能是你最经典的炎症标记 |
| 322 | 称为CRP. | |
| 323 | His was at two, which is really high. | 他两岁的时候,这真的很高。 |
| 324 | We got him from two to 0.2. | 我们把他从2到0.2 |
| 325 | So 10X reduction. | 故减十X. |
| 326 | That then allowed cholesterol to normalize. | 这样,胆固醇就可以恢复正常了。 |
| 327 | The easiest, most technical way to say it | 最简单、最技术的方法 |
| 328 | is it's an acute phase reactant, | 这是急性相位反应剂吗? |
| 329 | meaning it will change in response acutely to inflammation. | 意思是它会因炎症而改变 |
| 330 | Some markers will go up and some will go down | 一些标记会上升,有些会下降 |
| 331 | in response to that like vitamin D goes down. | 就像维生素D会下降一样 |
| 332 | If what? | 如果怎样? |
| 333 | If you? | 如果你吗? |
| 334 | In a stressed environment. | 在紧张的环境中。 |
| 335 | Some go up, some go down. | 有些往上,有些往下 |
| 336 | Blood glucose goes up. | 血糖会上升 |
| 337 | So you got your stress down, | 所以,你得到了你的压力下来, |
| 338 | you got his fiber up. | 你把他的纤维。 |
| 339 | And that took him from 347 to 223, | 他从347年到223年 |
| 340 | which is still high. | 还很高 |
| 341 | Went from 223 to 163. | 从223年到163年 |
| 342 | 现在,这需要Statin。 | |
| 343 | Oh, so you did give him a statin. | 哦,所以你确实给了他Statin。 |
| 344 | We didn't, but his medical team did. | 我们没有 但是他的医疗队有 |
| 345 | And so this, why I wanna draw this point out is | 因此,为什么我想引出这一点是 |
| 346 | we were able to go a long ways with lifestyle, | 我们用生活方式做了很多事情 |
| 347 | but he wanted to go more. | 但他想走得更远 |
| 348 | He wanted to be green, green, green, green, green. | 欲得青绿青青青. |
| 349 | So that's when medicine came in. | 故此药入. |
| 350 | And to me, this represents a great marriage | 对我来说,这代表着伟大的婚姻 |
| 351 | of the two. | 两者。 |
| 352 | Some people are very anti-medicine. | 有些人非常有抗药性 |
| 353 | Some people are, that's not my decision. | 有些人是,这不是我的决定。 |
| 354 | That's up to you and your medical provider. | 这取决于你和你的医疗提供者。 |
| 355 | But I think it's unfair to tell people things like | 但我觉得这样告诉别人是不公平的 |
| 356 | all of it can be done with lifestyle. | 所有这一切都可以 与生活方式。 |
| 357 | And there's no need for medicines ever. | 而且永远不需要药物。 |
| 358 | Or the opposite. | 或相违. |
| 359 | I'm just like, oh, just take the drug. | 我只是喜欢,哦,只是服药。 |
| 360 | Don't worry about it. | 别着急 |
| 361 | He needed all of it. | 他需要这一切。 |
| 362 | He needed stress reduction. | 他需要减轻压力。 |
| 363 | He needed some changes in his diet. | 他需要改变饮食 |
| 364 | And that made a huge change in his biological health. | 这让他的生理健康发生了巨大变化。 |
| 365 | So if you were to be like, look, | 所以,如果你是喜欢,你看, |
| 366 | this is so complicated, this guy, | 这太复杂了,这家伙, |
| 367 | how can I make actionable advice of all this stuff | 我怎么才能为这些事提供可行的建议 |
| 368 | this guy's saying? | 这家伙说的? |
| 369 | I don't have a private doctor. | 我没有私人医生 |
| 370 | Cool. | 凉爽。 |
| 371 | Just run the experiment. | 只是运行实验。 |
| 372 | Try more fiber. | 尝试更多的纤维。 |
| 373 | Try to regulate your stress. | 尽量调节你的压力。 |
| 374 | If you want to go the opposite route | 如果你想走相反的道路 |
| 375 | and jump right onto the medical side, that's fine too. | 跳到医疗侧, 这很好。 |
| 376 | But it doesn't need to be super scary or super daunting | 但是,它不需要是超级恐怖 或超级可怕的 |
| 377 | because these are not like, | 因为这些不是, |
| 378 | especially if your heart has been scanned, | 尤其是如果你的心脏被扫描了 |
| 379 | I'm not concerned about an acute emergency. | 我不担心紧急事件 |
| 380 | The two things on here that I thought were shocking to me | 这上面的两件事,我以为是令人震惊的 |
| 381 | are my vitamin D levels and my omega levels, | 我的维生素D和蛋白质含量 |
| 382 | which I was told were deficient. | 有人告诉我,这是不足的。 |
| 383 | I thought I was smashing it with those two | 我以为我正和那两个打碎 |
| 384 | because I think I was living in LA at the time. | 因为我觉得当时我住在洛杉矶 |
| 385 | Yeah. | 对 |
| 386 | So your vitamin D was borderline low. | 所以你的维他命D低了 |
| 387 | Fairly traditionally, people of African heritage | 具有非洲传统传统的人民 |
| 388 | are going to be lower in that marker. | 标记会更低 |
| 389 | Okay. | 摆 |
| 390 | You're at 37. | 你37岁了 |
| 391 | Kind of lower end of that number is 40. | 这个数字的下端是40。 |
| 392 | That might actually be fine. | 这也许真的很好。 |
| 393 | I think I heard you say something about vitamin D. | 我好像听到你说维他命D |
| 394 | Again, I don't want to butcher your words | 再说一遍,我不想浪费你的话 |
| 395 | if this wasn't what you said, | 如果这不是你说的 |
| 396 | but you kind of make the assumption | 但你的假设 |
| 397 | that most people are deficient. | 多数人有缺陷。 |
| 398 | Yeah, it is true. | 是的,这是真的。 |
| 399 | Why does it matter? | 这有什么关系? |
| 400 | So vitamin D is a nice microcosm of raw health. | 所以维他命D是原始健康的一个很好的缩影。 |
| 401 | So what I mean by that is you'll tend to see people | 所以,我的意思是 你会倾向于看到人 |
| 402 | low in vitamin D who are also tending | 维生素D的低含量,同时 |
| 403 | to make poor health choices. | 做出糟糕的健康选择。 |
| 404 | So it's a little bit like grip strength and all that | 所以有点像握力之类的 |
| 405 | where it's kind of a one snap shot at saying, | 在那里,它是一种 一种突然的镜头说, |
| 406 | are you generally healthier? | 你普遍健康吗? |
| 407 | Not. | 没有 |
| 408 | Why is it needed specifically? | 为什么特别需要这个? |
| 409 | It is involved in every reaction from your brain | 它涉及你脑中的每一个反应 |
| 410 | to your gut, to your hormones, to your immune system, | 对你的肠道, 你的荷尔蒙, 你的免疫系统, |
| 411 | metabolism and everything in between. | 新陈代谢和一切之间。 |
| 412 | It's critical to maintaining bone health. | 保持骨质健康至关重要. |
| 413 | It's critical to being able to grow skeletal muscle. | 关键在于能够长出骨骼肌肉. |
| 414 | It's also clinically low in a high percentage | 临床上也很低,比例很高 |
| 415 | of the population and even subclinically low | 人口,甚至低于临床水平 |
| 416 | in a vast majority of the population. | 在绝大多数人口当中。 |
| 417 | So should we be supplementing if we are low? | 那么,我们应该补充 如果我们是低? |
| 418 | The real world will always win. | 真实世界将永远获胜。 |
| 419 | Whole foods, sunlight, positive social environments. | 全食,阳光,正社会环境. |
| 420 | That's always the place to start. | 总是从这里开始 |
| 421 | So do you want a supplement with it? | 你想用它来补充吗? |
| 422 | That's up to you. | 这取决于你。 |
| 423 | I would much rather you get sunlight if possible. | 如果可能的话,我更希望你得到阳光。 |
| 424 | Now enter everyone in the chat going, I live in the UK. | 现在进入每个人在聊天, 我住在英国。 |
| 425 | There's no sun sort of up here. | 这里没有太阳 |
| 426 | Fine. | 还好 |
| 427 | If you want to choose a supplement | 如果您想要选择补充 |
| 428 | because you live in those situations, | 因为你生活在那种情况下 |
| 429 | then that's absolutely fine. | 那就没问题了 |
| 430 | Or I work in an office for 12 hours a day. | 或者我每天在办公室工作12小时 |
| 431 | It's interesting because there is a bit of a paradox here. | 这很有趣 因为这里有点矛盾 |
| 432 | We're all in search of very natural solutions | 我们都在寻找非常自然的解决办法 |
| 433 | in a very unnatural way of living. | 在非常不正常的生活方式。 |
| 434 | I had this conversation with my fiance a couple of weeks back | 几周前我和我未婚夫谈过 |
| 435 | about a few things where in one area of our life, | 关于一些事情 在我们生活的一个领域, |
| 436 | we're trying to be really, really natural. | 我们试着变得很自然 |
| 437 | Yep. | 对 |
| 438 | But I'm like, babe, look at the rest of our lives. | 但我喜欢,宝贝, 看看我们的余生。 |
| 439 | It's so unnatural. | 如此无常. |
| 440 | We get on planes and have these smartphones. | 我们上了飞机,有了这些智能手机。 |
| 441 | And so almost forcing this one part to be natural | 所以几乎迫使这部分自然 |
| 442 | is arguably going to cause a bit of a problem. | 可能会引起麻烦 |
| 443 | I mean, it happens to me, right? | 我的意思是,它发生在我身上,对不对? |
| 444 | Like I'll put in the entire hours of the day | 就像我会把 整个小时的一天 |
| 445 | and not even realize I didn't step outside. | 连我都没走出门 |
| 446 | Yeah. | 对 |
| 447 | It absolutely happens. | 绝对会发生的 |
| 448 | So what I think you have to do is number one, | 所以,我认为你必须做的是第一, |
| 449 | give yourself grace, right? | 给自己恩典,对不对? |
| 450 | Like you're not going to be perfect. | 像你不会是完美的。 |
| 451 | I'm especially thinking about like single parents. | 我特别想着单身父母 |
| 452 | It's just like, you're not going to go out | 就像,你不会出去的 |
| 453 | and spend 30 minutes in the sun. | 在太阳下度过30分钟 |
| 454 | Night shift workers. | 值夜班的工人. |
| 455 | Totally. | 当然 |
| 456 | Boy, that's a really hard thing. | 孩子,这真的很难。 |
| 457 | We've dealt with a lot of nurses and surgeons | 我们处理了很多护士和外科医生 |
| 458 | and things like that where you're on call, you're out. | 和类似的事情 当你在待命, 你退出。 |
| 459 | And that's when we can lean towards modern medicine, | 这时我们可以倾向于现代医学 |
| 460 | modern supplementation. | 现代补充。 |
| 461 | That's why those things are not trash. | 这就是为什么那些东西不是垃圾。 |
| 462 | They're not garbage, they're not fake. | 他们不是垃圾,也不是假货 |
| 463 | Our strategy typically is that's, | 我们的策略通常是, |
| 464 | can we find one actionable thing? | 我们能找到一个可以行动的东西吗? |
| 465 | One thing that you're doing as a focus | 有件事你正在做作为一个焦点 |
| 466 | that is something you got to go out of your way and do. | 那是你必须做的 |
| 467 | And that might be, you have to go outside today. | 也许,你今天必须出去 |
| 468 | That might be your one thing to pay attention to. | 这可能是你唯一要注意的 |
| 469 | When you start asking for more than one to two | 当你开始要求超过1到2 |
| 470 | active things per week, you start to end up failing. | 每周有活动的东西,你开始失败。 |
| 471 | Okay, fine. | 好吧,没事。 |
| 472 | So with your omegas, so your omega score at five is low. | 所以用你的沼气, 你的沼气得分在5是很低的。 |
| 473 | You want that to be eight, | 你想当八岁吗? |
| 474 | but you probably didn't notice your mercury | 但你可能没注意到你的汞 |
| 475 | was right on the line of high as well. | 在高线上也是正确的。 |
| 476 | Those things will typically track. | 这些东西通常会跟踪。 |
| 477 | The more omega-3s you consume, the more mercury goes up. | 摄入量越多 汞含量就越高 |
| 478 | Oh, really? | 是吗? |
| 479 | Because most omega-3 sources | 因为大多数欧米茄-3的来源 |
| 480 | are going to be filled with mercury. | 将会充满汞 |
| 481 | But I was low omega and high in mercury. | 但我是低蛋白和高汞。 |
| 482 | So what that tells us is, | 所以,这告诉我们, |
| 483 | if you were to jack your omega-3s up, | 如果你要抢你的蛋白-3, |
| 484 | your mercury is going to get into the line | 您的汞会进入线 |
| 485 | that we don't want it to be in. | 我们不希望它在里面。 |
| 486 | Solution, you need to alter the source of your omega-3s. | 溶液,你需要改变你的蛋白-3的来源。 |
| 487 | Get it from a higher quality place. | 从质量更高的地方得到它。 |
| 488 | So I'm not sure where you were getting them from there. | 所以我不知道你从哪里弄来的 |
| 489 | All over the place. | 遍满一切处. |
| 490 | Yeah, but you would want to either | 是啊,但你也会想 |
| 491 | choose your supplement more carefully | 更仔细地选择补充 |
| 492 | or choose better quality foods. | 或者选择质量更好的食物。 |
| 493 | What actually moves the needle on this subject of energy, | 真正在能量这个主题上移动的针, |
| 494 | which is what we're talking about here, | 这就是我们在这里谈论, |
| 495 | is there anything that is more consequential | 还有什么更 后果 |
| 496 | as it relates to these people | 和这些人有关 |
| 497 | that are trying to get more energy in their life? | 试图获得更多的能量 在他们的生活中? |
| 498 | They feel lethargic. | 他们感觉很冷漠 |
| 499 | We talked about sleep as being a real foundation here. | 我们讨论过睡觉是真正的基础 |
| 500 | If you're looking for more energy, | 如果你在寻找更多的能量, |
| 501 | I would divide everything into two buckets. | 我会把一切都分成两桶 |
| 502 | Hidden stressors and visible stressors. | 隐性压力器和可见压力器. |
| 503 | Visible stressors are things like, you're not exercising. | 可见的压力是诸如此类的东西, 你没有锻炼。 |
| 504 | We know from excellent databases, | 我们知道,从优秀的数据库, |
| 505 | physical exercise enhances energy. | 物理锻炼能增强能量. |
| 506 | Why, and how? | 为什么,又如何? |
| 507 | Mitochondrial 健康是它的许多方面之一。 | |
| 508 | You'll have more mitochondria if you exercise more. | 如果你多锻炼,会有更多的线粒体 |
| 509 | Generally, not only will you have more, | 一般来说,你不仅会有更多的, |
| 510 | they'll be larger and they'll be healthier. | 它们会更大,会更健康 |
| 511 | And mitochondria basically process your energy. | 而线粒体 基本上处理你的能量。 |
| 512 | So you get a bit more efficient energy production. | 所以,你得到了一些效率更高的能源生产。 |
| 513 | They're one of the ways you can make it. | 他们是你能做的其中之一。 |
| 514 | You can make energy a lot of different ways. | 你可以让能量有很多不同的方式。 |
| 515 | It is the end path of all aerobic exercise. | 这是所有有氧运动的终点。 |
| 516 | So in other words, any time you're using oxygen | 换句话说,你随时使用氧气 |
| 517 | as a by-product to make fuel, mitochondria have to be there. | 作为制造燃料的副产品,线粒体必须在那里. |
| 518 | So it is central and core to that. | 因此,这是核心和核心。 |
| 519 | But it is more than mitochondria. | 但它不仅仅是线粒体。 |
| 520 | You'll have more total blood. | 你会有更多的血液。 |
| 521 | If you exercise. | 如果你锻炼。 |
| 522 | Yes. | 对 |
| 523 | It's one of the primary adaptations to endurance | 这是耐力的主要改造之一 |
| 524 | is you'll physically have more blood in your body. | 你的身体会有更多的血。 |
| 525 | And that will mean? | 那意味着什么? |
| 526 | You carry more oxygen. | 你携带更多的氧气。 |
| 527 | Oh, okay. | 哦,还好。 |
| 528 | You have more red blood cells. | 你有更多的红细胞。 |
| 529 | So you're able to carry more oxygen | 所以你可以携带更多的氧气 |
| 530 | to fuel those mitochondria. | 给线粒体加油 |
| 531 | Is that a certain type of exercise | 那是某种运动吗? |
| 532 | that gives you more blood? | 这给你更多的血? |
| 533 | Generally, anything that demands blood flow | 一般来说,任何需要血液流动的东西 |
| 534 | will increase blood supply. | 这将增加血液供应。 |
| 535 | Cardiovascular exercise. | 心血管运动. |
| 536 | Can be, can be anything. | 可能,可以是任何东西。 |
| 537 | Stress equals adaptation. | 压力等于适应。 |
| 538 | Meaning if you put a demand on your heart | 意思是如果你对心脏提出要求 |
| 539 | to pump more blood, it'll get better pumping more blood. | 要吸更多的血, 它会得到更好的抽更多的血。 |
| 540 | If you put a demand on bone to resist tension, | 如果你用骨头来抵抗紧张 |
| 541 | it'll get better at resisting tension. | 抗张力会更好 |
| 542 | You run the whole cascade of connective tissue | 你运行整个连结组织级联 |
| 543 | to cellular health. | 在细胞健康。 |
| 544 | It is simply, it's called the SAID principle, | 这是简单的,它被称为SAID原则, |
| 545 | S -A -I | |
| 546 | And also, is it fair to say then, | 而且,这公平的话, |
| 547 | if we take the word exercise | 如果我们用词练习 |
| 548 | out of the traditional definition, | 从传统定义中, |
| 549 | which is like in a gym doing a thing, | 这就像在健身房做一件事, |
| 550 | and we broaden it to work or just cognitive performance? | 我们把它拓宽到工作 或者只是认知表现? |
| 551 | Remember, exercise is a novel made up term. | 记住,锻炼是一个小说 编成的术语。 |
| 552 | This is a new thing to us. | 这对我们来说是件新事 |
| 553 | Historically, humans have carried, have sprinted, | 历史上,人类已经携带, 已经冲刺, |
| 554 | have jumped, have climbed, have grappled, | 已经跳跃,已经爬升,已经挣扎, |
| 555 | have done all those things. | 做了所有这些事情。 |
| 556 | Putting that into a structured non-daily activity | 将它纳入有条理的非日常活动 |
| 557 | is a last 75 year phenomenon, right? | 这是最后75年的现象,对不对? |
| 558 | It wasn't actually until we started to realize | 其实直到我们意识到 |
| 559 | that stress reduction to the end of the limit | 将压力减到极限 |
| 560 | is a bad thing. | 是个坏事 |
| 561 | And then we had to recreate stress into our lives. | 然后我们不得不在生活中重现压力。 |
| 562 | One form of that was we call that exercise. | 其一种形式是我们称之为演习。 |
| 563 | So yes, if you think about exercise as either running, | 所以,是的,如果你认为锻炼 要么运行, |
| 564 | cycling, swimming, or lifting weights, | 骑自行车、游泳或举重, |
| 565 | you have left a bunch on the table. | 你留下一堆东西在桌子上。 |
| 566 | I don't care how you're challenging yourself, | 我不管你如何挑战自己 |
| 567 | even if that structured exercise, in your example, | 即使有条理的练习 以你为例 |
| 568 | is more vocationally based. | 以职业为基础。 |
| 569 | It's the stress being provided to the system. | 这是给系统提供的压力。 |
| 570 | And so when you start to look at things like | 所以当你开始看 事情喜欢 |
| 571 | what's the best exercise protocol for ABNC, | ABNC最好的锻炼协议是什么? |
| 572 | one of the things you start to realize is | 你开始意识到的一件事是 |
| 573 | all of them can have equal responses given a few constraints. | 由于一些限制因素,它们都可以得到同等的响应。 |
| 574 | And if they hit that constraint, they work. | 如果他们碰到了这个限制,他们就成功了。 |
| 575 | So if you have a movement practice, you skateboard, | 所以,如果你有一个运动练习, 你滑板, |
| 576 | you play pickle, you walk, you garden, fine. | 你玩泡菜,你走,你花园,很好。 |
| 577 | All those can have equal clinical outcomes, | 所有这些都会产生同样的临床结果, |
| 578 | mortality, joint pain, body composition, | 死亡 关节疼痛 身体组成 |
| 579 | because they're getting to the same spot. | 因为他们到达同一个地方。 |
| 580 | Does this make sense then? | 这有道理吗? |
| 581 | So if I'm, say I'm a podcaster | 所以,如果我是,说我是一个脚踏车 |
| 582 | and I want to have more energy to podcast, | 我想有更多的精力播客, |
| 583 | I should podcast more? | 我应该播客更多? |
| 584 | Yeah, you'll be more resilient to it, right? | 是的,你会更适应它,对不对? |
| 585 | Okay, so you could apply that to sort of any vocation | 好吧,这样你就可以 应用到某种职业 |
| 586 | or activity. | 或活动。 |
| 587 | If I want to have more energy to lift my kids up | 我要是想多点精力把孩子抬起来 |
| 588 | and run with them in the garden, | 在乐园里和他们一起奔驰, |
| 589 | then I should lift things and run with them. | 然后,我应该抬起东西 和他们一起跑。 |
| 590 | Stress inoculation. | 压力接种。 |
| 591 | And then in the future, my body will adapt | 以后我的身体会适应 |
| 592 | and it will give me more energy for that particular activity. | 它会给我更多的能量 用于这种特殊的活动。 |
| 593 | So sometimes when people say they don't have energy | 有时候人们说自己没有能量 |
| 594 | for a thing, it's because they haven't challenged themselves | 因为他们没有挑战自己 |
| 595 | in that particular activity enough to expand and adapt. | 足够扩大和适应这一特定活动。 |
| 596 | It's really difficult, right? | 这真的很难,对不对? |
| 597 | So if walking up the stairs is a VO2 max test for you, | 所以如果上楼是最大的测试 |
| 598 | how likely are you to walk upstairs? | 你上楼走多远? |
| 599 | Oh, okay, so it's like a downward spiral. | 哦,好吧,所以它就像一个向下螺旋。 |
| 600 | It's too difficult, right? | 太难了,对吧? |
| 601 | So then what happens? | 然后会怎样? |
| 602 | You don't do it. | 你不这样做。 |
| 603 | And you get- | 你就会... |
| 604 | Yeah, let's get at it. | 是啊,让我们开始吧。 |
| 605 | Able to do it, right? | 可以做到这一点,对不对? |
| 606 | Yeah. | 对 |
| 607 | So when we started thinking about energy | 当我们开始思考能量时 |
| 608 | and I started talking about like hidden, | 我开始谈论像隐藏, |
| 609 | visible stressors, right? | 明显的压力,对不对? |
| 610 | I'm looking for constraints. | 我在找限制。 |
| 611 | Do you have an undiagnosed pathogen in your body? | 你体内是否有未经诊断的病原体? |
| 612 | We have a major league baseball player felt horrific. | 我们有一个主要的联赛棒球手感到恐怖。 |
| 613 | I'm talking like can't make it through a baseball game. | 我说的好像打不完棒球一样 |
| 614 | Legs are shot, no energy whatsoever. | 腿被射中,没有能量 |
| 615 | In his particular case, | 就他的具体情况而言, |
| 616 | we were able to confirm in his blood, | 我们用他的血证实了 |
| 617 | in his physical bedroom, | 在他的物理卧室, |
| 618 | and with a bunch of other tests for, | 还有一堆其他测试 |
| 619 | actually you test his eyes | 其实你测试他的眼睛 |
| 620 | and you test a bunch of other stuff. | 并测试一堆其他的东西。 |
| 621 | He had a very gnarly exposure to mold. | 他对模具有很强烈的接触 |
| 622 | Oh yeah. | 对 |
| 623 | All we had to do in large part was get that cleared | 我们大部分要做的就是清理干净 |
| 624 | and his energy came back. | 他的能量又回来了 |
| 625 | That's an example of a hidden stressor. | 这是隐藏压力的一个例子。 |
| 626 | But one of the things we're always looking for | 但是我们总在寻找的东西之一 |
| 627 | is are you an energy toxicity? | 你是能量毒性吗? |
| 628 | Meaning are you eating too many calories? | 你吃太多卡路里了吗? |
| 629 | Which is not the same as being obese. | 这和肥胖不一样 |
| 630 | Or are you in low energy availability? | 还是能量不足? |
| 631 | You're sleeping fine, but you're of low energy? | 你睡得还好,但能量很低? |
| 632 | Are you eating enough calories? | 你吃够了卡路里吗? |
| 633 | Oh, you're not. | 哦,你没有。 |
| 634 | Like we have to go no further on this train. | 就像我们不能再坐火车了 |
| 635 | You are under fueled for what you're asking. | 你因为你的要求而受罪 |
| 636 | So there's things that are hidden stressors like that. | 因此,有些东西是 隐藏的压力 像这样。 |
| 637 | There are visible stressors, which we just talked about. | 有明显的压力, 我们刚刚谈到。 |
| 638 | Like you're not actually doing the thing. | 就像你实际上没有这样做。 |
| 639 | Another easy way to explain this is cognitively. | 另一种容易解释的方法是认知。 |
| 640 | If you want to write a book and you don't currently write | 如果你想写一本书,你目前不写 |
| 641 | and you sit down to write, it's going to be exhausting. | 你坐下来写,会很累的 |
| 642 | And then you talk to a writer and there's like, | 然后你和一个作家谈话,然后... |
| 643 | oh yeah, like I need 45 minutes | 哦,是的,就像我需要45分钟 |
| 644 | so I can crank out a thousand words. | 这样我就能说出一千个字 |
| 645 | It's like not exhausting at all, right? | 这就像不累 一点,对不对? |
| 646 | Stress inoculation is exactly what you said before. | 压力接种正是你之前说的 |
| 647 | You can build up endurance in those things by them. | 你可以用它们来积累耐力 |
| 648 | This is one of the things I've learned from this podcast | 这是我从播客身上学到的 |
| 649 | and meeting all these exceptional people | 并会见所有这些杰出的人 |
| 650 | is this like use it or lose it principle. | 这是用它还是失去它的原则。 |
| 651 | You know, cause I'm getting older | 你知道,因为我变老了 |
| 652 | and you start to feel the odd pain, you know? | 你开始感到奇怪的痛苦,你知道吗? |
| 653 | And so you start to like not use that part, you know, | 所以你开始喜欢不使用 这部分,你知道, |
| 654 | your back for example, or bending down. | 比如你的背,或者弯下腰 |
| 655 | And so you find ways to not bend down properly | 所以,你找到方法 不适当弯曲 |
| 656 | so you can avoid the pain. | 这样你就可以避免痛苦 |
| 657 | And what's happening there is because something | 发生的事情是... |
| 658 | is difficult, you do it less, | 很难,你少做点 |
| 659 | which then means it becomes more difficult. | 也就是说它变得更加困难。 |
| 660 | So you do it less. | 所以,你这样做少。 |
| 661 | And there's this downward feedback loop to decline. | 并有一个向下反馈回路下降。 |
| 662 | Atrophy leads to atrophy. | 萎缩导致萎缩. |
| 663 | Yeah, and like, you know, I think the critical idea | 是啊,喜欢,你知道, 我认为关键的想法 |
| 664 | that got in my head a couple of years ago | 几年前我脑子里想的 |
| 665 | from someone I was interviewing on a podcast was | 我在播客采访的人说 |
| 666 | that aging isn't always the excuse. | 衰老并不总是借口 |
| 667 | And I think we assume it's just aging, | 我认为这只是老化, |
| 668 | so we accept it and we don't fight back. | 所以我们接受它,不反击。 |
| 669 | When I sat here with one of the exceptional PhDs | 当我和一位杰出博士坐在这里 |
| 670 | that I interviewed, she showed me, | 我采访,她告诉我, |
| 671 | I think it was a DEXA scan of a 70-year-old | 我想这是对70岁老人的DEXA扫描 |
| 672 | who was like a pentathlete. | 他就像一个五胞胎。 |
| 673 | And then a DEXA scan of someone that was like 30 years old. | 然后对一个30岁的人进行DEXA扫描. |
| 674 | And this 70-year-old was just phenomenal. | 这个70岁的孩子非常惊人。 |
| 675 | Yeah. | 对 |
| 676 | Their sort of bone, their muscle, et cetera. | 他们的骨骼,肌肉等等。 |
| 677 | And she basically proved to me, | 她基本上证明给我看 |
| 678 | I'll put up the scan on the screen. | 我会在屏幕上扫描 |
| 679 | It really is a mind-blowing scan. | 这真是令人惊叹的扫描 |
| 680 | I've actually sent it to my best friends | 其实是我寄给我最好的朋友的 |
| 681 | because it really did, | 因为它真的做了, |
| 682 | I couldn't get this idea out of my head | 我脑子里想不出这个主意 |
| 683 | that I actually don't accept everything as an aging problem | 其实我并不把一切都当作一个老问题 |
| 684 | because the minute you do, you go on this downward cycle. | 因为一旦你这样做, 你走这个下循环。 |
| 685 | And it blew my mind. | 这让我心碎。 |
| 686 | And that was such an important idea | 那是个很重要的主意 |
| 687 | to get in my head at my age, at 30 years old. | 30岁时进入我的大脑 |
| 688 | So when I feel like a pain in my back, | 所以,当我感觉像 一个疼痛的背部, |
| 689 | my solution isn't, | 我的解决方案不是, |
| 690 | okay, Stephen, you're getting older, | 好吧,斯蒂芬,你越来越老了, |
| 691 | stop bending down and protect the pain. | 停止弯曲 保护疼痛。 |
| 692 | It is go to the gym and start squatting and bending, et cetera. | 去健身房 开始蹲下 弯曲等等 |
| 693 | There are some things that will go down with age. | 有些东西会随着年龄而下降 |
| 694 | Sleep is actually one of them. | 睡觉其实就是其中之一。 |
| 695 | We typically just see you will sleep a little bit less | 我们一般只看你睡得少一点 |
| 696 | as you age, fine. | 你老了,没事 |
| 697 | There are some aspects of that, | 有一些方面, |
| 698 | but I think you can resist and fight | 但我觉得你可以反抗和反抗 |
| 699 | as much of that as possible. | 尽量多 |
| 700 | This is actually, | 事实上, |
| 701 | you're seeing a turning of the tide right now | 你现在看到潮流的转折了 |
| 702 | that it's just starting to emerge with longevity. | 才刚开始长寿 |
| 703 | Longevity is currently being positioned | 目前正在定位长寿 |
| 704 | as this anti-aging phenomenon. | 作为这种抗衰老现象. |
| 705 | And people are already bored. | 人们已经厌倦了。 |
| 706 | It's like, is your goal to just not age? | 你的目标就是不老? |
| 707 | Or is your goal to dunk a basketball at 70? | 还是你想在70岁时打篮球? |
| 708 | Do you want to have the four by four truck | 你想四车一车吗? |
| 709 | that has the best off road package ever | 拥有有史以来最优秀的公路套装 |
| 710 | and it stays in your garage? | 它留在你的车库里? |
| 711 | Probably not, right? | 也许不是,对不对? |
| 712 | Like you want to be able to be like, | 就像你想成为那样 |
| 713 | no, you want to live | 不,你想活下来 |
| 714 | because you want to experience life. | 因为你想体验生活 |
| 715 | And so then you want to be able to take advantage | 所以,然后你想 能够利用 |
| 716 | of those capacities and functionality. | 这些能力和功能。 |
| 717 | Yeah, someone said to me, | 是啊,有人对我说, |
| 718 | you want to extend your health span, | 您想要延长您的健康范围, |
| 719 | not necessarily your lifespan. | 不一定是你的寿命。 |
| 720 | It's not health span though. | 虽然不是健康期 |
| 721 | Oh, really? | 是吗? |
| 722 | No, that's what I'm pushing back on. | 不,这就是我推后。 |
| 723 | Health span, cool. | 保持健康 冷静 |
| 724 | I mean, lifespan, fine, great. | 我的意思是,寿命,罚款,伟大的。 |
| 725 | We're all past that. | 我们都过去了。 |
| 726 | Health span though is still like, | 健康虽然仍然像, |
| 727 | I don't want to be in pain. | 不欲苦恼. |
| 728 | I don't want to be, I'm saying performance span. | 我不想这样,我是说表演期 |
| 729 | I'm saying I want you to be focused | 我是说我要你专心 |
| 730 | on having the most skill. | 拥有最强的技巧 |
| 731 | I want you to just be crushing cognitively. | 我希望你只是 粉碎认知。 |
| 732 | I want you to be able to do anything you want physically | 我希望你能够做任何你想做的事 |
| 733 | for as long as we possibly can | 只要我们有可能 |
| 734 | and not just being like, well, that's going to go away. | 不只是像,嗯,那会消失。 |
| 735 | Let's just stay alive and be out of pain. | 让我们活着,远离痛苦。 |
| 736 | I want you to be thinking about, | 我要你考虑一下 |
| 737 | no, like I'm going to be doing awesome stuff | 不,就像我会做 真棒的东西 |
| 738 | in whatever venue you like to do it in | 在任何你喜欢的地方做 |
| 739 | for as long as you possibly can. | 尽可能长久 |
| 740 | I think people want both. | 我觉得人们都想要 |
| 741 | Yeah, of course. | 当然 |
| 742 | Yeah. | 对 |
| 743 | But let's not, let's just not leave that into the table off | 但是我们不要,让我们只是不 离开在桌子上 |
| 744 | and assume the performance has to go away. | 假设表演必须消失 |
| 745 | So on this point of energy then, | 因此,在这个能量点上, |
| 746 | I think we've covered a lot of it | 我想我们已经覆盖了很多 |
| 747 | and given me some sort of like really actionable principles | 给了我一些像 真正可行的原则 |
| 748 | there for how to have more energy. | 在那里,如何拥有更多的能量。 |
| 749 | I do notice, I have to say, | 我注意到,我不得不说, |
| 750 | because I travel quite a lot. | 因为我经常旅行 |
| 751 | And so on occasion, my gym routine will be impacted | 所以有时候 我的健身习惯也会受到影响 |
| 752 | and there's quite a clear correlation for me | 对我来说有相当明显的关联 |
| 753 | between the amount of times I've gone to the gym | 我去过健身房两次 |
| 754 | in previous weeks and how I feel in terms of energy today. | 以及我今天对能量的感受 |
| 755 | I was thinking about this this morning. | 今天早上我想起来了 |
| 756 | We're in New York here. | 我们在纽约 |
| 757 | And over the last couple of weeks, | 过去几周 |
| 758 | I've probably been going to the gym like three or four, | 我大概已经去了健身房 大概三四个 |
| 759 | like three times a week, if I'm being honest. | 如果我是诚实的 每周三次 |
| 760 | Whereas usually I'd go almost every day | 通常我几乎每天都去 |
| 761 | and I have felt a difference in my energy. | 我感到我的能量不同 |
| 762 | And I wasn't sure if that was just like psychological | 我不确定这是否只是心理上的 |
| 763 | or if that was supported by science. | 如果科学支持的话 |
| 764 | Both. | 两个都一样 |
| 765 | If you go and do a moderate to light, | 如果你去做一个中度到光, |
| 766 | lower intensity exercise session, | 降低强度练习会话, |
| 767 | those are generally going to provide energy. | 它们一般会提供能量。 |
| 768 | If you're like, no, I did a like to the death training. | 如果你喜欢,不, 我做了类似 死亡训练。 |
| 769 | I pegged it, I went all the way, | 我钉住它,我一路走, |
| 770 | whatever that is with your lifting weights intensity, | 无论你的举重强度如何 |
| 771 | whether you're getting your heart rate all the way up, | 无论你的心率一直上升 |
| 772 | then you might walk out of those and be like, | 然后,你可能会走出这些 并像, |
| 773 | whoa, I'm exhausted. | 哇,我累坏了,我有点累 |
| 774 | But on aggregate, those will provide more daily energy. | 但总的来说,这些将提供更多日用能源。 |
| 775 | If you're traveling, sick, super busy, do the former. | 如果你旅行,生病,超级忙,做前者。 |
| 776 | Like just get in some motion. | 像只是得到一些运动。 |
| 777 | You'll feel better. | 你会感觉好点的 |
| 778 | You'll get a sweat in there. | 你会得到一个汗在那里。 |
| 779 | If you're healthy and looking for long-term adaptation, | 如果你身体健康 需要长期适应 |
| 780 | then that's when you can start to push the pace | 这样你就可以开始加速了 |
| 781 | on the training. | 在训练。 |
| 782 | I want to speak to the business owners listening | 我想跟店主说 |
| 783 | and watching right now. | 现在看 |
| 784 | I know what it's like to be personally responsible | 我知道个人责任是什么感觉 |
| 785 | for every decision. | 所有决定 |
| 786 | I founded my first company at 21 years old. | 我21岁时建立了我的第一个公司 |
| 787 | And honestly, the pressure can be immense. | 老实说,压力很大。 |
| 788 | It's the kind of mental load | 这是一种精神负担 |
| 789 | that takes its toll below the surface. | 水面以下的污染。 |
| 790 | I recently did some tests through our sponsor Function, | 我最近做了一些测试 通过赞助商函数, |
| 791 | which got me thinking about that invisible impact. | 这让我想到了无形的影响。 |
| 792 | I found that I had low levels of omega threes. | 我发现我只有低水平的欧米加三。 |
| 793 | I had deficient levels of vitamin D, | 我维生素D含量不足 |
| 794 | probably because I sit inside this dark room all day. | 可能是因为我整天坐在这个黑暗的房间里 |
| 795 | And that has totally changed | 这已经完全改变了 |
| 796 | how I construct my day going forward. | 我如何构建我的一天前进。 |
| 797 | I get up in the morning and the first thing I now do | 我早上起床,现在做第一件事 |
| 798 | is I go for a walk outside in the sunshine, | 我在阳光下出去散步 |
| 799 | in part to help my vitamin D levels increase, | 部分是为了帮助我的维他命D水平上升, |
| 800 | but also because it helps to reset my circadian rhythm. | 因为它有助于重设我的循环节奏。 |
| 801 | With Function, you can check your brain health, | 有了功能,你可以检查你的大脑健康, |
| 802 | your aging, your stress, and so much more. | 你的衰老,你的压力 还有更多 |
| 803 | They provide over 160 lab tests | 它们提供了160多个实验室测试 |
| 804 | for what is equal to a dollar a day | 每天等于一美元的钱 |
| 805 | and member pricing on advanced imaging. | 以及先进成像的会员定价。 |
| 806 | 头到函数健康.com slash DOAC 加入 | |
| 807 | and use code DOAC25 for a $25 credit. | 并且使用代码DOAC25来支付25美元的信贷. |
| 808 | There should be a button just down below here. | 这里下面应该有个按钮 |
| 809 | And if it says subscribed, you're already subscribed. | 如果上面写着签了 你早就签了 |
| 810 | If it says subscriber, that means you're not yet. | 如果说是订户,那就说明你还没订户 |
| 811 | And if you're not subscribed, | 如果你没被订阅 |
| 812 | please could you do us a favor and hit that button. | 麻烦你帮个忙 按下那个按钮 |
| 813 | It helps the show more than you know. | 这比你知道的更有助于演出 |
| 814 | And according to the algorithm, | 根据算法 |
| 815 | you're someone that watches our show, | 你是看我们节目的人 |
| 816 | but you haven't yet hit that button. | 但你还没有按下那个按钮 |
| 817 | Thank you so much. | 非常感谢 |
| 818 | Speaking of training, you know what this is, don't you? | 说到训练 你知道这是什么吗? |
| 819 | Sure. | 当然 |
| 820 | This is a grip strength machine. | 这是一个握力机。 |
| 821 | Yeah. | 对 |
| 822 | A lot of people told me that grip strength | 很多人告诉我,握力强 |
| 823 | is the single biggest predictor of, | 是一个最大的预测者, |
| 824 | I think they said like longevity and stuff like that. | 我认为他们说像长寿之类的东西。 |
| 825 | I wouldn't call it the number one predictor of mortality. | 我不会称之为死亡的第一预测者。 |
| 826 | It is a really nice scientific test. | 这是一个非常好的科学测试。 |
| 827 | Late 1980s, Stephen Blair and his team | 1980年代末,斯蒂芬·布莱尔和他的球队 |
| 828 | started looking at giant databases | 开始查看巨型数据库 |
| 829 | and started to realize that cardiovascular fitness, | 并开始意识到心血管健身, |
| 830 | VO2 max, VO2 peak, things like this, | VO2最大,VO2最高, 像这样的东西, |
| 831 | were predicting how long people are gonna live. | 预言着人们会活多久 |
| 832 | And in fact, they started to realize it was out predicting | 事实上,他们开始意识到这是预言 |
| 833 | what we call traditional clinical markers, | 我们称之为传统的临床标记, |
| 834 | blood pressure, your cholesterol levels, things like that. | 血压,胆固醇水平之类的 |
| 835 | And this launched an entire 45 year field that we're in now, | 这启动了一个整个45年的球场 我们现在, |
| 836 | which is like, wait a minute, | 这就像,等待一分钟, |
| 837 | these performance-based markers | 这些基于性能的标记 |
| 838 | are actually predicting health | 其实是预测健康 |
| 839 | more than these indirect markers. | 超过这些间接标记。 |
| 840 | The unfortunate problem is that got like too, taken too far. | 不幸的问题是 问题也变得太严重了 |
| 841 | And so when you hear things like people, | 所以,当你听到的东西 像人, |
| 842 | and my colleagues have been on your show | 我的同事也参加了你的演出 |
| 843 | and said things like, | 并说, |
| 844 | oh, grip strength is an important predictor of mortality, | 握力是死亡率的重要预测器 |
| 845 | it's good, it's great, it's an important message. | 它很好,它很棒, 这是一个重要的信息。 |
| 846 | But we have to be careful in being lost | 但是我们迷路的时候要小心 |
| 847 | in what that means. | 这是什么意思? |
| 848 | Getting a grip strength device like that, | 获得这样的握力装置, |
| 849 | which is probably under $40, is amazing. | 这大概不到40美元,是惊人的。 |
| 850 | And what you will see consistently | 你们必定要看见的, |
| 851 | is those people that are really, really, really weak | 是那些真正,真正,真正软弱的人 |
| 852 | are in worse health on average. | 平均健康情况不佳。 |
| 853 | Where we become false to saying, | 当我们变得虚伪到说, |
| 854 | okay, therefore you need to alter your lifestyle | 好吧,所以你需要改变你的生活方式 |
| 855 | to maximize grip strength. | 尽量增强握力 |
| 856 | I did do my grip strength results actually. | 我确实做了我的握力结果。 |
| 857 | Do you remember how they were? | 你还记得他们怎么样吗? |
| 858 | It was good, it was high. | 这是很好的,这是高。 |
| 859 | You know what that tells me about your health? | 你知道这告诉我什么 关于你的健康? |
| 860 | Nothing. | 没什么 |
| 861 | Why wouldn't it be high? | 为什么不高? |
| 862 | You're young, you're fit, | 你年轻,你很适合 |
| 863 | I have all those other markers, | 我有其他的标记, |
| 864 | it's not gonna tell you anything. | 它不会告诉你任何事情。 |
| 865 | You know when these things are really powerful? | 你知道当这些东西真的强大吗? |
| 866 | Somebody who doesn't have blood work, | 一个没有血液工作的人 |
| 867 | or doesn't have a body composition test, | 或者没有身体组成测试 |
| 868 | or doesn't have anything else. | 或者没有别的东西 |
| 869 | It can give us a crude strength or a crude metric | 它可以给我们一个粗糙的强度 或一个粗糙的度量 |
| 870 | and say this person's probably at a health risk. | 并说这个人可能面临健康风险。 |
| 871 | So I've always been quite confused by this | 所以我一直很困惑这一点 |
| 872 | because is grip strength a proxy | 因为握力是一个代理 |
| 873 | for my overall strength of my entire body | 为了我整个身体的整体力量 |
| 874 | and therefore it's just indicating | 因此它只是表示 |
| 875 | that my overall strength is low, | 我总的实力很低 |
| 876 | or is it actually like my arm? | 还是真的像我的手? |
| 877 | It's both. | 皆是两义. |
| 878 | Oh, okay. | 哦,还好。 |
| 879 | It's both, here's why. | 二者,此为故也. |
| 880 | You know what you're really testing right there? | 你知道你在测试什么吗? |
| 881 | What's that? | 这是什么? |
| 882 | Your nervous system. | 你的神经系统 |
| 883 | Oh really? | 是吗? |
| 884 | You're testing your brain. | 你在测试你的大脑。 |
| 885 | So you're not testing your strength as much? | 所以,你没有测试你的力量吗? |
| 886 | You are. | 没错 |
| 887 | But it's both. | 然其两全. |
| 888 | There's an overlap. | 有重叠之处. |
| 889 | That's why your grip strength, | 这就是为什么你的握力, |
| 890 | does it indicate general poor health? | 这是否表明总体健康状况不佳? |
| 891 | Yes. | 对 |
| 892 | That's the value. | 这就是价值。 |
| 893 | Does it tell you anything directly about your, it can. | 它能直接告诉你任何关于你的事吗? |
| 894 | And so this is when you see two camps here. | 这就是你在这里看到两个营地的时候。 |
| 895 | So camp one is like, great, | 所以第一营就像,伟大的, |
| 896 | I'm gonna open up a gym down the street | 我要在街上开个健身房 |
| 897 | and it's gonna test your grip strength | 它会考验你的握力 |
| 898 | and then we're gonna focus all of your training | 然后我们集中你的训练 |
| 899 | on grip strength training. | 在握力训练。 |
| 900 | That is, we've exaggerated the point. | 也就是说,我们夸大了这一点。 |
| 901 | The other camp is, it doesn't matter, it's all indirect. | 另一营是,无关紧要,都是间接的. |
| 902 | That's not true either. | 这也不是事实。 |
| 903 | It is an actionable, useful thing. | 这是一种可采取行动的有用办法。 |
| 904 | What you don't need to worry about is optimizing it, | 你不需要担心的是优化它 |
| 905 | maximizing it. | 尽其功德. |
| 906 | Like if you're in the 80th percentile, | 就像你进入了八成 |
| 907 | going to the 90th percentile | 进入九成 |
| 908 | probably doesn't make you live a day longer. | 也许不会让你活一天 |
| 909 | Over the last probably three years, | 过去三年来, |
| 910 | I would imagine there's over 20 to 25 studies | 我想有20到25个研究 |
| 911 | that have been published on a very specific type | 以非常具体的形式出版 |
| 912 | of grip strength and that's grip strength asymmetry. | 握力,这就是握力 不对称。 |
| 913 | Do you know why that matters? | 你知道为什么吗? |
| 914 | I don't, but I know that I'm stronger on my left side | 我不知道 但我知道我左侧更强壮 |
| 915 | than my right. | 比我的权利。 |
| 916 | It's not uncommon. | 这并非罕见。 |
| 917 | Typically your force dependent limb | 典型的依赖力的肢体 |
| 918 | is not your neural control limb. | 这不是你的神经控制肢。 |
| 919 | So you write right-handed | 所以,你写右手 |
| 920 | because you have to have fine motor control. | 因为你必须有良好的运动控制。 |
| 921 | Gross strength can be in the opposite side. | 粗壮的力量可以反之. |
| 922 | Go like this, keep it in here. | 像这样,放在这里 |
| 923 | Don't touch your arm to the table at all. | 不要碰你的手臂 到桌子上一点。 |
| 924 | Keep it 90 degrees like that. | 保持90度这样的。 |
| 925 | And then you're just going to squeeze | 然后,你只是要挤 |
| 926 | one good effort as hard as you can. | 尽你最大的努力 |
| 927 | All right, don't blow out now. | 好了,别吹了。 |
| 928 | All right, let's see. | 好吧,让我看看。 |
| 929 | Oh gosh, my head nearly exploded. | 天啊,我的头差点爆炸了 |
| 930 | 130. | 130. 国家 |
| 931 | So you're above average. | 所以,你高于平均水平。 |
| 932 | So not- | 所以别... |
| 933 | Can I try this side as well? | 我可以试试这边吗? |
| 934 | This is my weaker. | 这是我的弱者。 |
| 935 | All right, here we go. | 好了,开始了。 |
| 936 | My weaker hand. | 我的手比较弱 |
| 937 | All right, you got to beat it though now. | 好吧,你必须击败它,虽然现在。 |
| 938 | Gosh, it's a little bit slippery. | 天哪,有点滑 |
| 939 | I think you did. | 我认为你做到了。 |
| 940 | Did I beat it? | 我打败了吗? |
| 941 | Oh my God. | 天呐 |
| 942 | Wow. | 珃 |
| 943 | 160. | 160 (英语). |
| 944 | No, you're joking. | 不,你开玩笑。 |
| 945 | 160. | 160 (英语). |
| 946 | What the? | 什么情况? |
| 947 | I'm like crushing it. | 我像压碎它。 |
| 948 | Wow. | 珃 |
| 949 | 130. | 130. 国家 |
| 950 | Okay. | 摆 |
| 951 | On that side. | 在那边 |
| 952 | And your left side? | 你的左边呢? |
| 953 | All right, let's see. | 好吧,让我看看。 |
| 954 | 110. | 110. (中文(简体) ). |
| 955 | Crashing, man, that's really good. | 崩溃,伙计,这是真的好。 |
| 956 | But what it taught me is that it doesn't correlate | 但是它教会我的是 它不相关 |
| 957 | to overall strength | 至总兵力 |
| 958 | because Jeff is definitely stronger than me. | 因为杰夫绝对比我强壮 |
| 959 | For sure, for sure, yeah. | 当然,当然,是啊。 |
| 960 | I mean, it's a very specific type of strength, right? | 我的意思是,这是一个非常特定的 类型的力量,对不对? |
| 961 | So the asymmetry actually matters | 所以不对称实际上很重要 |
| 962 | because most of the work in that area | 因为这个领域的大部分工作 |
| 963 | is in groups with neurological disease. | 属于神经疾病组 |
| 964 | So you're trying to look at early predictions | 所以你想看看早期的预测 |
| 965 | of Alzheimer's, Parkinson's, and things like that, | 阿尔茨海默症 帕金森症之类的 |
| 966 | which ties into my earlier point, | 这与我之前的观点有关 |
| 967 | is it is not simply an overall proxy of your health. | 这不仅仅是你健康的总体代表 |
| 968 | It can tell us direct things like nerve denervation | 它能告诉我们神经脱神经等直接的东西 |
| 969 | and overall neurological health. | 和整体神经健康。 |
| 970 | So to me, it's a great tool, | 因此,对我来说,这是一个伟大的工具, |
| 971 | but what we don't want to do then is optimize for that. | 但是,我们不想做的 是优化这一点。 |
| 972 | What is a better marker of my overall health? | 我总体健康状况的标志是什么? |
| 973 | There's not a single marker that will tell you everything. | 没有一个标记会告诉你一切 |
| 974 | What about muscle power? | 肌肉动力呢? |
| 975 | Muscle power is great as well. | 肌肉的力量也很大。 |
| 976 | What is that? | 这是什么? |
| 977 | Power is defined as force multiplied by velocity. | 力被定义为力乘以速度. |
| 978 | So like, if I throw this. | 所以,如果我扔这个。 |
| 979 | Yeah. | 对 |
| 980 | Do you want to throw it? | 你想扔吗? |
| 981 | Go ahead. | 来吧。 |
| 982 | I can put your hand up then. | 我可以把手举起来 |
| 983 | You did it. | 你办到了 |
| 984 | Yeah, great. | 是啊,伟大的。 |
| 985 | Is that muscle power? | 那是肌肉力量吗? |
| 986 | That wasn't much power because you did it slow. | 这不是很多力量 因为你做的慢。 |
| 987 | Okay. | 摆 |
| 988 | So think about it this way. | 故想此义. |
| 989 | This is 12 kilos, right? | 这是12公斤,对不对? |
| 990 | 12 kilos, I don't know, pounds kilos. | 12公斤, 我不知道, 磅重。 |
| 991 | That is mass. | 这是质量。 |
| 992 | Kilos, pounds is a unit of mass. | 基洛斯,磅是质量单位. |
| 993 | Force, that's what you think of when you think of strength. | 力量,这就是你思考力量时的想法. |
| 994 | That's force. | 这是力量。 |
| 995 | Force is defined as F equals MA. | 力被定义为F等于MA. |
| 996 | It's mass times acceleration, it's force, okay? | 是质量加速度,是强力,好吗? |
| 997 | So it's the mass multiplied by how well you can accelerate. | 质量乘以你加速的速度 |
| 998 | Power is your force multiplied by your velocity. | 力量是你的力量乘以速度 |
| 999 | So here's the difference. | 故此分别. |
| 1000 | If I were to take this 12 pounds of mass or 12 kilos | 如果我要拿这12磅质量或12公斤 |
| 1001 | and hand it to you slowly, | 慢慢地交给你, |
| 1002 | that is an expression of 12 pounds of force | 这是12磅武力的表现 |
| 1003 | is how I'll think about it. | 我会考虑的 |
| 1004 | Now, if you hand it back to me in the exact same speed, | 如果你以同样的速度还给我 |
| 1005 | that is the same amount of newtons of force. | 这是同样数量的新力吨。 |
| 1006 | How I create power is now I do that same thing with speed. | 我如何创造力量,现在我用速度做同样的事情。 |
| 1007 | Ready? | 准备好了吗? |
| 1008 | So the two ways you can get more powerful, | 所以,两种方式 你可以得到更大的力量, |
| 1009 | more force, more velocity. | 更多的力量,更多的速度。 |
| 1010 | You would use an implement like that | 你会用这样的执行 |
| 1011 | because you're trying to say, give me a little bit of mass, | 因为你想说 给我一点质量 |
| 1012 | but you can obviously lift more than 12 kilos. | 但你显然能举起超过12公斤的重物 |
| 1013 | But now I'm gonna emphasize the velocity and the spectrum. | 但现在我要强调速度和频谱。 |
| 1014 | Where people make the mistake in training for power | 人们在训练权力时犯了错误 |
| 1015 | is if you go slow, the mass is too light to do anything. | 如果你走慢,质量太轻 做任何事情。 |
| 1016 | So you don't get stronger and you don't get faster. | 所以你不会变得更强 也不会变快 |
| 1017 | Why this matters in the current conversation is | 为什么这在目前谈话中很重要 |
| 1018 | you see power and what some people will call things | 你看见权力和别人所称的事物, |
| 1019 | like power penia. | 喜欢权力的笔。 |
| 1020 | So that the term that we've been using | 所以,我们一直使用的术语 |
| 1021 | for a long time is sarcopenia. | 长久以来都是讽刺 |
| 1022 | And this is the accelerated loss of muscle | 这就是肌肉加速丧失 |
| 1023 | and probably muscle strength with aging. | 并可能肌肉强力 随着老化。 |
| 1024 | You're gonna drop some, | 你会掉一些, |
| 1025 | but sarcopenia is are you dropping faster than you should? | 但讽刺是 你下降的速度比你应该快吗? |
| 1026 | And now there's a turn of scientific attention | 现在科学的注意力在转 |
| 1027 | to power penia, which is are you losing the power | {\fn华文楷体\fs16\1cHE0E0E0}这就是你失去了力量 |
| 1028 | faster than you should be losing power? | 比失去动力还快? |
| 1029 | That matters because it is everything | 这很重要,因为它是一切 |
| 1030 | from prevention of fall, catching yourself when you slip, | 避免跌倒,当你们滑倒的时候, |
| 1031 | to be able to move and accelerate quickly. | 能够迅速移动和加速。 |
| 1032 | And you see that stuff highly associated | 你看那些东西 高度关联 |
| 1033 | with breaking of bones, fractures, dislocations, | 骨折、断裂、断裂, |
| 1034 | which are incredibly impactful to health, | 对健康影响非凡 |
| 1035 | especially post age 60 or 65. | 特别是60岁或65岁。 |
| 1036 | I think a lot of people listening and me too, | 我想很多人也在听,我也在听 |
| 1037 | so I guess one of the questions we have | 所以我想我们有一个问题 |
| 1038 | as it relates to the gym and working out | 因为它与健身房和工作 |
| 1039 | is we often think that in order to get better results | 我们是不是经常认为 为了得到更好的结果 |
| 1040 | in the gym and you can define that however you want to, | 在体育馆 你可以定义 无论你想做什么 |
| 1041 | fat loss, muscle gain, whatever strength, | 肥胖,肌肉增益,无论什么力量, |
| 1042 | we need to go more often. | 我们需要经常去。 |
| 1043 | And I was curious, someone who spends so long with athletes, | 我好奇的是,有人 谁花这么长时间与运动员, |
| 1044 | is that a bit of a myth? | 那是神话吗? |
| 1045 | Because even me, I'm thinking, | 因为即使是我,我在想, |
| 1046 | well, if I want better results in the gym, | 好吧,如果我想更好的结果 在体育馆, |
| 1047 | I probably just need to, | 我也许只是需要, |
| 1048 | I'm currently going three or four days a week, | 我现在每周三四天都去 |
| 1049 | I need to go back to going six or seven days a week | 我要回去 一周六七天 |
| 1050 | to get better results. | 以获得更好的结果。 |
| 1051 | You could go either way. | 随便你 |
| 1052 | It is generally true that if you train more, | 一般来说,如果你训练得更多 |
| 1053 | you give yourself more opportunity to create stress, | 你给自己更多的机会 制造压力, |
| 1054 | which is more opportunity to create adaptation. | 这是创造适应的更多机会。 |
| 1055 | But that said, depending on the marker, | 但是,根据标记, |
| 1056 | the answer here could range from yes to no. | 这里的答案可以从是到否。 |
| 1057 | Let's use muscle growth as an example. | 以肌肉生长为例. |
| 1058 | As long as you hit the same volume throughout the week, | 只要你整个星期都打出同样的音量 |
| 1059 | the amount of times you go to the gym | 你去健身房的次数 |
| 1060 | doesn't matter that much, in theory. | 从理论上讲,这不重要 |
| 1061 | Volume. | 声量. |
| 1062 | How much load did you lift? | 你抬了多少货? |
| 1063 | 多少次了? 多少次了? How many times? | |
| 1064 | Does time period matter, | 时间很重要 |
| 1065 | if I lifted four weights in one hour | 如果我一个小时内举起四重 |
| 1066 | versus lifting four weights in 20 minutes? | 20分钟内举起四重? |
| 1067 | Nope, because now all you've changed | 没有,因为现在你变了 |
| 1068 | is really the rest in between. | 剩下的就在这中间 |
| 1069 | Yeah, does that matter? | 是啊,这很重要吗? |
| 1070 | It does in the sense that | 这确实意味着 |
| 1071 | if you take a short rest interval | 如果你休息时间短 |
| 1072 | and that leads to excessive fatigue accumulation, | 并导致过度的疲劳, |
| 1073 | and then that compromises how heavy you can lift | 那会降低你承受力 |
| 1074 | or how many reps you can do or how many sets you can do, | 或者你能做多少代表 或者能做多少套 |
| 1075 | that will have compromised your volume. | 那会影响你的体积 |
| 1076 | Wait, so, because everyone talks about | 等等,因为大家都在谈论 |
| 1077 | taking shorter rests in the gym to build more muscles. | 更短的时间在健身房里锻炼肌肉 |
| 1078 | Not consistent with the evidence. | 与证据不符. |
| 1079 | Really? | 真的吗? |
| 1080 | Yep. | 对 |
| 1081 | But this is the game you're playing at all times, right? | 但这是你一直玩的游戏,对吧? |
| 1082 | Who has the time to wait two and a half minutes | 谁有时间等两分钟半 |
| 1083 | between every set? | 每集之间? |
| 1084 | You're going to be in the gym for an hour and a half. | 你会在健身房呆一个半小时 |
| 1085 | A lot of people are on their phones. | 很多人都在打电话 |
| 1086 | Totally. | 当然 |
| 1087 | And then because of that, they're like, | 然后因为这个,他们喜欢, |
| 1088 | I got to get out of here. | 我得离开这里。 |
| 1089 | So they do half the amount of stuff they leave | 所以他们做了一半的东西 他们离开 |
| 1090 | because they're out of time. | 因为他们没有时间了 |
| 1091 | So the battle is, in an isolated world, | 因此,战斗是,在一个孤立的世界, |
| 1092 | if you were to probably spend 60 to 90 seconds | 如果你可能花60到90秒 |
| 1093 | or maybe up to two minutes resting in between each set, | 或者每集之间休息两分钟 |
| 1094 | generally you recover enough | 一般来说,你恢复得够多了 |
| 1095 | to have a higher quality set the next one. | 拥有更高的质量 设置下一个。 |
| 1096 | So is that the most important thing to be optimising for | 所以,这是最重要的事情 要优化 |
| 1097 | is the high, making sure the next rep you do is high quality? | 高,确保下一个代表 你做的是高质量的? |
| 1098 | In my world, quality is always number one. | 在我的世界,质量总是第一。 |
| 1099 | So you're saying take a bigger break | 所以你是说休息一下 |
| 1100 | as long as you can recover | 只要你能复原 |
| 1101 | and are more strong for the next rep? | 下一位代表更坚强吗? |
| 1102 | As long as it doesn't put you in a position | 只要它不让你处于一个位置 |
| 1103 | where you're in the gym so long | 在健身房待这么久 |
| 1104 | that you won't do all the stuff you needed to do. | 你不会做所有你需要做的事。 |
| 1105 | But in a world where you had unlimited time. | 但是在一个你的时间无限的世界里 |
| 1106 | Depends on what adaptation we're working for. | 取决于我们努力的适应性 |
| 1107 | If we're working on endurance, | 如果我们在努力耐力 |
| 1108 | then we don't necessarily have to do that. | 那我们就不必这么做了 |
| 1109 | Okay. | 摆 |
| 1110 | But if we're working on speed or skill or flexibility | 但是,如果我们在努力 速度或技巧或灵活性 |
| 1111 | or balance or muscle growth or fat loss, | 或平衡或肌肉生长或脂肪损失, |
| 1112 | now we have options. | 现在我们有选择 |
| 1113 | So depending on the outcome you're looking for, | 所以,取决于你寻找的结果, |
| 1114 | you have tools. | 你们有工具 |
| 1115 | I think the biggest point we wanna make here is | 我想我们想说的是 |
| 1116 | where the field struggles right now | 现在的战场正在挣扎 |
| 1117 | is making a little bit of information | 正在制作一些信息 |
| 1118 | get in the way of motivation. | 妨碍动机。 |
| 1119 | If you're going to the gym three days a week, | 如果你每周去体育馆三天 |
| 1120 | I'm clapping, done. | 我拍手,结束了。 |
| 1121 | Like we're winning. | 就像我们赢了一样。 |
| 1122 | I don't want you to hear messages and go, | 我不想让你听到消息然后走 |
| 1123 | oh, I'm doing it all wrong. | 我做错了 |
| 1124 | I'm not gonna get any results. | 我不会得到任何结果。 |
| 1125 | I'm tanking my metabolism. | 我挤我的代谢。 |
| 1126 | I'm breaking my hormones. | 我在打破我的荷尔蒙。 |
| 1127 | That's the shit that drives us nuts. | 这就是让我们疯狂的狗屎。 |
| 1128 | You're motivated. | 你很有动机 |
| 1129 | It's hard enough to get to the gym. | 足难入体. |
| 1130 | And when you get there to try really hard, | 当你到那里去努力的时候 |
| 1131 | we've gotten over the hill. | 我们已经越过山了。 |
| 1132 | Now, if you're past that point, | 现在,如果你超过这一点, |
| 1133 | we could start tinkering with some things, | 我们可以开始修理一些东西, |
| 1134 | but I hate it when people leave conversations like this | 但我讨厌别人这样离开谈话 |
| 1135 | and go, oh, did you know that if you don't rest | 并且去,哦,你知道 如果你不休息 |
| 1136 | more than 60 seconds, that you're not getting anything? | 60多秒,你什么也没有? |
| 1137 | That's not true. | 这不是真的。 |
| 1138 | So we can get like upgrades, | 这样我们才能升级 |
| 1139 | but in general, I think most people quality | 但总的来讲,我觉得大多数人都是有品位的 |
| 1140 | should be the biggest thing you pay attention to | 应该是你最关心的 |
| 1141 | because this is gonna reduce your likelihood of injury. | 因为这会降低你受伤的可能性 |
| 1142 | And there's even evidence that whether you're trying | 甚至有证据表明你是否在尝试 |
| 1143 | to get stronger or grow muscle, | 变得更强壮或壮大肌肉, |
| 1144 | the quality of the repetition as defined by your technique, | 您的技术定义的重复质量, |
| 1145 | as defined by your range of motion, | 由运动范围决定, |
| 1146 | as defined by your intent, | 根据你的意图, |
| 1147 | as defined by what we call your mind muscle connection. | 被我们称之为你心灵肌肉联系的定义 |
| 1148 | So if you're trying to contract your shoulder, | 所以,如果你试图收缩你的肩膀, |
| 1149 | are you really contracting your shoulder? | 你真的把肩膀缩了? |
| 1150 | All these things start to matter. | 所有这些事情开始重要。 |
| 1151 | And so what you'll see happen is | 所以你会看到的是 |
| 1152 | you can get more results with less work and shorter time | 工作减少,时间缩短,结果会更多 |
| 1153 | because each individual repetition | 因为每个个体重复 |
| 1154 | is of a higher quality and a more focused intent. | 质量更高,意图更集中。 |
| 1155 | I mean, this might be a good time to just quickly take a, | 我的意思是,这可能是一个好时机 只是迅速采取, |
| 1156 | I mean, everyone's talking about creating | 我的意思是,每个人都在谈论创造 |
| 1157 | at the bloody moment. | 在血腥的时刻。 |
| 1158 | Do you have your athletes taking it? | 你让运动员来接吗? |
| 1159 | Yeah, of course. | 当然 |
| 1160 | You do? | 是吗? |
| 1161 | Yeah, everybody. | 对,各位 |
| 1162 | Do you take it? | 你接受吗? |
| 1163 | Yeah. | 对 |
| 1164 | What do you take? | 你拿什么来着? |
| 1165 | What's in your supplement stack? | 你补货堆里有什么? |
| 1166 | My personal supplement stack, | 我的个人补习堆 |
| 1167 | same with all of our clients and athletes. | 我们所有的客户和运动员都一样 |
| 1168 | There's two things. | 有二义. |
| 1169 | Correct physiology, performance enhancement. | 正确的生理,性能增强. |
| 1170 | Totally separate categories. | 完全分开的类别。 |
| 1171 | Correct physiological deficiencies are, | 正确的生理缺陷是, |
| 1172 | in your case, your vitamin D. | 你的维他命D。 |
| 1173 | What is low, what is high, | 什么是低,是高, |
| 1174 | what is off track based on blood work, right? | 什么是偏离轨道基于血液工作,对不对? |
| 1175 | We try to solve this through food, | 我们试图通过食物来解决这个问题, |
| 1176 | but what this oftentimes looks like | 但这种时常的样子 |
| 1177 | is a high quality multivitamin, oftentimes fish oil. | 是一种高品质的多维他命,常常是鱼油。 |
| 1178 | Now you have performance accelerators | 现在你有表演加速器了 |
| 1179 | on the other side of that equation. | 在方程式的另一边。 |
| 1180 | 这时候Creatine可以进来。 | |
| 1181 | If I'm traveling, | 如果我在旅行的话 |
| 1182 | I'm gonna take things like fiber, right? | 我要像纤维一样的东西,对不对? |
| 1183 | Because it's harder to get vegetables when you travel. | 因为旅行时很难得到蔬菜. |
| 1184 | You probably know this, | 你可能知道这一点, |
| 1185 | but airplanes, airports, restaurants, | 但是飞机,机场,餐馆, |
| 1186 | like vegetables are nowhere to be found. | 像蔬菜是无处可寻。 |
| 1187 | And so I know those are gonna be struggle. | 所以我知道那些会是挣扎。 |
| 1188 | I'm gonna take fiber there. | 我要带纤维去那里。 |
| 1189 | Or I'm generally not taking it as much when I'm home | 或者我回家的时候一般不吃那么多 |
| 1190 | because I can control my diet. | 因为我能控制饮食 |
| 1191 | Performance enhancers are things like creatine, | 性能增强器是像油炸一样的东西, |
| 1192 | are things like beta-alanine, sodium bicarbonate. | 像是乙烷酸钠和碳酸钠 |
| 1193 | So depending on what fitness training goal I have | 所以,取决于我有什么健身训练目标 |
| 1194 | at the moment, I'm gonna alter those | 现在,我要改变那些 |
| 1195 | based on if I'm looking for muscle growth or endurance or- | 依据我是否在寻找肌肉生长或耐力 |
| 1196 | What are you taking right now? | 你现在拿什么? |
| 1197 | Zero. | 零点 |
| 1198 | Zero, vitamin D, like this week? | 零,维生素D, 像这个星期? |
| 1199 | No, no, summertime. | 不,不,夏时。 |
| 1200 | I live in the forest. | 我住林间. |
| 1201 | Omega-3, why? | 欧米茄3,为什么? |
| 1202 | I got full control of my diet | 我完全控制了饮食 |
| 1203 | and we get a lot of fish right now. | 现在有很多鱼 |
| 1204 | So we are good there. | 所以,我们在那里很好。 |
| 1205 | I also have unfortunate, I get to harvest my own meat. | 我也有不幸的, 我得到了收获自己的肉。 |
| 1206 | And one of the things you'll see pretty consistently | 和其中一件事 你会看到相当一致 |
| 1207 | is even in red meat sources, | 甚至在红肉源, |
| 1208 | they're higher in a lot of nutrients, | 它们在很多营养物中含量更高, |
| 1209 | wild-caught versus animal-caught. | 野生捕捉对动物捕捉。 |
| 1210 | So we're in a pretty good, plus I have my blood work. | 因此,我们在一个相当好的, 再加上我的血液工作。 |
| 1211 | I know where my omega-3 numbers are, | 我知道我的欧米加 -3数字在哪里, |
| 1212 | so I'm gonna get there. | 所以我会到达那里。 |
| 1213 | If I don't have to take those things, I don't. | 如果我不用拿那些东西,我就不会 |
| 1214 | A lot of people I imagine come to you | 我想有很多人会来找你 |
| 1215 | with weight loss goals, | 减肥目标, |
| 1216 | whether they're trying to cut weight for a fight | 他们是不是想减肥打斗? |
| 1217 | or if it's just mom and pop looking to lose a few pounds. | 或者,如果它只是妈妈和爸爸 寻找失去几磅。 |
| 1218 | What are the big misconceptions about weight loss? | 关于减肥有什么大错误? |
| 1219 | Yeah, it's the magic of it, right? | 是啊,这是它的魔法,对不对? |
| 1220 | It's the, there's one specific element you can't eat | 这是,有一个特定的元素 你不能吃 |
| 1221 | or one way you have to train or can't train. | 或一种方法,你必须训练或不能训练。 |
| 1222 | That is the biggest misconception around fat loss, | 这是关于脂肪损失的最大误解, |
| 1223 | the specificity. | 具体 |
| 1224 | It is categorically quite simple to lose fat. | 失去脂肪绝对是相当简单的。 |
| 1225 | It's practically hard, it's difficult human endeavor, | 这几乎是艰难的, 这是艰难的人类努力, |
| 1226 | but categorically it's incredibly simple. | 但绝对很简单 |
| 1227 | We only have a few things we have to do | 我们只有几件事要做 |
| 1228 | and now you have a billion choices of how to get there. | 现在你有十亿的选择 如何到达那里。 |
| 1229 | So if you are the type of person | 如果你是那种人的话 |
| 1230 | who struggles with moderation, | 他们与节制相抗争, |
| 1231 | then I'm not gonna give you moderation. | 那我就不让你温和了 |
| 1232 | Moderation of calories. | 热量中调 |
| 1233 | Could be, or exercise, or environment. | 可能是,或锻炼,或环境。 |
| 1234 | Do you know the difference between baking and cooking? | 你知道烘焙和烹饪的不同吗? |
| 1235 | Yeah, I guess so, conceptually. | 是的,我想是这样,在概念上。 |
| 1236 | Baking is chemistry. | 烧烤是化学. |
| 1237 | Okay. | 摆 |
| 1238 | You mix something together and put it in the oven, | 把东西混在一起放进烤箱 |
| 1239 | you can't just fake the amounts | 你不能只是伪造金额 |
| 1240 | because it won't rise, it won't set, | 因为它不会上升, 它不会设置, |
| 1241 | it won't do the things, right? | 它不会做事情,对不对? |
| 1242 | If you're cooking on a stove | 如果你在炉子上做饭 |
| 1243 | and you could just be like, okay, what's in the fridge? | 你可以只是像,好吧, 什么是在冰箱里? |
| 1244 | You can just throw things in. | 你可以把东西扔进去 |
| 1245 | You can't do that in baking, right? | 你不能在烘焙的时候这样做,对不对? |
| 1246 | It depends on what you're baking. | 这取决于你在烘焙什么。 |
| 1247 | We will address this fat loss problem | 我们会解决这个脂肪损失问题 |
| 1248 | with trying to identify are you a cook | 想辨别你是厨师 |
| 1249 | or are you a baker personality type? | 还是你是一个面包师的人格类型? |
| 1250 | Here's what I mean. | 这就是我的意思。 |
| 1251 | If you came to me and we were gonna help you lose some fat, | 如果你来找我 我们想帮你失去一些脂肪, |
| 1252 | you're already pretty lean, | 你已经很瘦了, |
| 1253 | but let's say you wanted to just get super lean. | 但是,让我们假设你想 只是得到超级瘦。 |
| 1254 | All right, great. | 好吧,伟大的。 |
| 1255 | Our first question I would ask is | 我们的第一个问题是 |
| 1256 | how do you want this to operate? | 你想怎样操作? |
| 1257 | You get one of two ways. | 你有两种方式之一。 |
| 1258 | One way is I tell you exactly what to eat. | 一种方法是,我告诉你到底要吃什么。 |
| 1259 | You weigh and measure every single thing. | 你体重和测量每件事物。 |
| 1260 | You do not deviate. | 你不能偏离。 |
| 1261 | You check your weight every single day | 你每天检查体重 |
| 1262 | and you follow exactly what I tell you. | 你照我说的做 |
| 1263 | The other option is I give you concepts. | 另一个选择是我给你一些概念 |
| 1264 | We have one to three rules. | 我们有一到三条规则。 |
| 1265 | You're gonna check weight maybe daily, | 你会检查体重 也许每天, |
| 1266 | maybe once a week, | 也许每周一次, |
| 1267 | and I want you to stay airtight to those concepts. | 我想让你保持对那些概念的保密 |
| 1268 | I prefer the concepts. | 我更喜欢这些概念。 |
| 1269 | Concepts, great. | 概念,伟大的。 |
| 1270 | Concepts are cooking. | 概念是烹饪。 |
| 1271 | Baking, weigh and measure everything, right? | 烧烤,重量和测量一切,对不对? |
| 1272 | Here's where this matters. | 这里就是这里。 |
| 1273 | You're a concept kind of guy, why? | 你是那种概念的人,为什么? |
| 1274 | You do not want to be thinking about all that little stuff | 你不想去想那些小东西 |
| 1275 | because you have other stuff | 因为你还有其他东西 |
| 1276 | you'd rather be thinking about, right? | 你宁愿考虑,对不对? |
| 1277 | It's great because it's freeing. | 因解脱而得大乘. |
| 1278 | You know, the downside is | 你知道,缺点是 |
| 1279 | if you don't know exactly what's in your food | 如果你不知道食物里到底有什么 |
| 1280 | and you don't have a really good eye and calibration, | 而你没有 一个真正的好眼睛和校准, |
| 1281 | someone like you might have a hard time losing fat | 像你这样的人可能很难失去脂肪 |
| 1282 | because you're already at the end. | 因为你已经到了最后 |
| 1283 | We need to be weighing that olive oil. | 我们需要重磅的橄榄油。 |
| 1284 | We need to be measuring that rice cup. | 我们需要测量那个米杯。 |
| 1285 | We can't just be like, | 我们不能只是喜欢, |
| 1286 | oh, a little bit of rice over there, right? | 哦,一点点米在那里,对不对? |
| 1287 | If you're trying to lose a hundred pounds, | 如果你想减一百磅 |
| 1288 | we can probably eyeball a lot of things | 我们也许可以看很多东西 |
| 1289 | and get really, really far. | 并获得真正的,真正的远。 |
| 1290 | But personality type is what I'm really getting at here. | 但性格类型是我在这里真正得到的。 |
| 1291 | If I gave that concept to some people listening, | 如果我把这个概念 给一些人听, |
| 1292 | some people would be going, | 有些人会去, |
| 1293 | well, like how many meals am I eating? | 我吃多少顿饭? |
| 1294 | Like what's the fiber? | 比如纤维是什么? |
| 1295 | Like they want the detail, right? | 就像他们想要细节,对不对? |
| 1296 | What's the concept? | 什么概念? |
| 1297 | The concept could be something like- | 这个概念可能是... |
| 1298 | Give me an example of the three concepts. | 举三观之例. |
| 1299 | I want you eating fresh vegetables in every meal | 我要你每餐都吃新鲜蔬菜 |
| 1300 | and I want you to have a dedicated protein source | 我希望你有一个专用的蛋白质源 |
| 1301 | every time you eat. | 每次吃东西的时候 |
| 1302 | Okay. | 摆 |
| 1303 | That might be the only rule I give you. | 这可能是我给你的唯一规则。 |
| 1304 | Could it be an eating window? | 会不会是吃饭的窗户? |
| 1305 | Could be, sure. | 当然可以 |
| 1306 | I could say, eat whatever you want, | 我可以说,吃任何你想要的, |
| 1307 | but you're only going to eat between these hours. | 但你要在这段时间之间吃东西 |
| 1308 | I could do whatever kind of one to three rules I want. | 我可以做我想要的一到三条规则 |
| 1309 | I could say none of those things. | 我不能说这些事情。 |
| 1310 | And I'll just say, all right, | 我只能说,好吧, |
| 1311 | just cut out all your junk food. | 把你的垃圾食物都切掉 |
| 1312 | Okay. | 摆 |
| 1313 | I'm not going to tell you what to eat. | 我不会告诉你吃什么。 |
| 1314 | I'm just going to give you a list of things not to eat. | 我只是给你一份不吃的东西清单 |
| 1315 | I could only give you, | 我只能给你 |
| 1316 | I prefer to do the opposite, | 我更喜欢做相反的, |
| 1317 | defer to give you things rather than take things away. | 等待给你的东西 而不是带走的东西。 |
| 1318 | Cause you're going to take those things away, right? | 因为你要把那些东西拿走,对吧? |
| 1319 | So I could play with your meal timing. | 这样我就可以玩你的吃饭时间。 |
| 1320 | I could play with your meal frequency. | 我可以用你的饮食频率演奏 |
| 1321 | I could play with your meal composition. | 我可以玩你的饭菜 |
| 1322 | So what types of food you're eating, | 你吃的是什么种类的食物? |
| 1323 | the combinations of them. | 他们的组合。 |
| 1324 | I can do anything there and why all those work. | 我可以在那里做任何事情, 为什么所有这些工作。 |
| 1325 | Cause those are simply different strategies | 因为那些只是不同的策略 |
| 1326 | to likely reduce food intake. | 可能减少食物摄入量。 |
| 1327 | That's all we're really doing. | 这就是我们所做的一切。 |
| 1328 | But some people hate that because it's not enough detail. | 但有些人因为不够详细而痛恨. |
| 1329 | There's no specificity. | 无特异性. |
| 1330 | There's no precision. | 无精进. |
| 1331 | They get anxiety from guessing. | 他们从猜测中得到焦虑。 |
| 1332 | I've had plenty of athletes before just be like, | 我之前有很多运动员 |
| 1333 | okay, but like six ounces of chicken or seven. | 好吧,但像六盎司鸡或七。 |
| 1334 | And I'm like, 6.3. | 我就像,6点3分。 |
| 1335 | Like, okay, like who cares? | 像,好吧,像谁在乎? |
| 1336 | Like it doesn't matter, | 好像这不重要一样 |
| 1337 | but they just like, they want, | 但他们只是喜欢, 他们想要, |
| 1338 | they don't want to make any decisions. | 他们不想做任何决定。 |
| 1339 | You have to make decisions about what you're going to eat. | 你必须决定你吃什么 |
| 1340 | Cause you got only had concepts. | 因为你只有概念 |
| 1341 | The nice part about the way you measure is, | 关于你衡量方法的精彩部分 |
| 1342 | you have no choices. | 你没有选择 |
| 1343 | I think the average people listening | 我觉得一般人听 |
| 1344 | would rather have the concepts. | 更希望有这些概念。 |
| 1345 | Like it's much easier for me to, | 就像我更容易做到那样 |
| 1346 | they have their busy lives. | 他们有他们繁忙的生活。 |
| 1347 | They don't want to be weighing 6.3 grams. | 他们不想重6.3克。 |
| 1348 | So- | 所以说... |
| 1349 | So you'd be stunned. | 所以,你会惊呆。 |
| 1350 | Most people want that. | 大多数人都希望这样 |
| 1351 | Most people want the- | 大多数人想要... |
| 1352 | They want the detail | 他们想要细节 |
| 1353 | because they don't have to think. | 因为他们不用思考 |
| 1354 | They don't have to guess, they don't have to worry. | 他们不必猜测,也不必担心. |
| 1355 | They don't have to go, God, | 他们不必去,上帝, |
| 1356 | I like maybe I ate too much today. | 我喜欢今天吃太多东西 |
| 1357 | Maybe I didn't or whatever. | 也许我没有什么。 |
| 1358 | But that's like hard to measure. | 但这就像很难衡量。 |
| 1359 | Super hard. | 超级难。 |
| 1360 | So here's the recommendation. | 因此,建议如下。 |
| 1361 | Do the baking approach first for two weeks. | 先去烘焙两周 |
| 1362 | And by that, you mean measure everything, | 你是指测量一切 |
| 1363 | understand what's in it. | 了解里面的东西。 |
| 1364 | 100%. | 百分百的 百分百的 百分百的 |
| 1365 | Then you can back off and start to go, | 然后,你可以退后,开始去, |
| 1366 | okay, I have a better sense of what a tablespoon | 好吧,我更清楚 什么样的桌球 |
| 1367 | of peanut butter looks like. | 花生酱看起来像。 |
| 1368 | I have a better sense of what a cup of rice is. | 我对什么是一碗饭有更好的感觉. |
| 1369 | I'm getting a better sense of what three ounces of this | 我对这三盎司有更清楚的认识 |
| 1370 | is whatever. | 不管怎么样 |
| 1371 | Now I can start toning things back. | 现在,我可以开始调头回来。 |
| 1372 | I think this is really great advice | 我觉得这个建议很棒 |
| 1373 | because I think the big shifts that I've seen | 因为我认为我看到的大转变 |
| 1374 | in my own diet have been in that exact order | 在我的饮食中, 一直处于这样的顺序 |
| 1375 | where for one particular week I did, | 在一个特别的星期,我做了, |
| 1376 | it might be calorie counting | 也许是卡路里数 |
| 1377 | or it might have been some of these apps | 或者可能是这些应用软件 |
| 1378 | where you can scan the food by using the barcode | 通过条码扫描食物 |
| 1379 | and it tells you what's inside there. | 它告诉你里面是什么 |
| 1380 | And through that, it only took me a week or two | 通过这个,我只花了一两周 |
| 1381 | to discover that the things I ate frequently | 发现我经常吃的东西 |
| 1382 | weren't what I thought. | 不是我想的那样 |
| 1383 | Both in quantity, but also in like nutritional profile. | 无论是数量还是营养状况 |
| 1384 | I think it's super important | 我觉得这很重要 |
| 1385 | for as many people as possible | 为了尽可能多的人 |
| 1386 | to spend at least a week doing that. | 要花至少一周的时间做这个。 |
| 1387 | And then I could make informed decisions | 然后我就能做出明智的决定 |
| 1388 | about what I wanted to keep | 关于我想保留的东西 |
| 1389 | and what I actually didn't really like that much anyway. | 我其实也不太喜欢这些 |
| 1390 | You know, I used to run this experiment | 我曾经做过这个实验 |
| 1391 | in class every year. | 每年上课。 |
| 1392 | These are graduate students getting master's degrees | 这些是研究生拿到硕士学位 |
| 1393 | in this particular field. | 在这个特殊领域。 |
| 1394 | And we would have them do a seven day diet recall. | 我们会让他们 做一个7天的饮食召回。 |
| 1395 | Just measure away everything you eat for seven days. | 只要测量你吃的所有七天。 |
| 1396 | Consistent themes have popped up. | 一致的主题出现了。 |
| 1397 | Almost everyone ate way more fat than they think. | 几乎每个人都吃 比他们想象的更胖。 |
| 1398 | Is that a bad thing? | 这是坏事吗? |
| 1399 | If you're eating more calories than you need. | 如果你吃的卡路里超过你需要的。 |
| 1400 | Oh, so it's the calories is the problem versus fat. | 哦,所以这是卡路里是问题 相对于脂肪。 |
| 1401 | That's not bad for you. | 这对你来说不坏。 |
| 1402 | Ken, there's no evil foods. | 肯,无恶食. |
| 1403 | People ate way more carbohydrates than they realized. | 人们吃的碳水化合物比他们意识到的要多 |
| 1404 | Same answer. | 同样的答案。 |
| 1405 | People ate way less protein than they think. | 人们吃的蛋白质比想象的少 |
| 1406 | What about sugar? | 糖怎么样? |
| 1407 | Everyone knows they're eating sugar. | 每个人都知道自己在吃糖 |
| 1408 | Where they're always stunned is they're like, whoa. | 他们总是惊呆的地方是,哇。 |
| 1409 | I thought I was eating a small percentage, | 我以为我是吃一点点, |
| 1410 | you know, 20% of my calories from fat. | 我20%的热量来自脂肪。 |
| 1411 | They didn't realize they're at 40%. | 他们没有意识到自己在40%。 |
| 1412 | This is why the keto diet actually did help me. | 这就是为什么Keto的饮食真的帮助了我。 |
| 1413 | Because it forced me to check everything for a while. | 因为它强迫我检查所有的东西一段时间。 |
| 1414 | So this is great. | 所以这是伟大的。 |
| 1415 | It was really learning. | 这是真正的学习。 |
| 1416 | It was learning what was in all these things that I loved. | 它在学习我所爱的一切 |
| 1417 | And keto forced me, you know, | 而凯托强迫我,你知道, |
| 1418 | the principle of a concept that I had when I was on keto | 当我在凯托时我有一个概念的原则 |
| 1419 | was that I can have about 50 grams of carbs a day, roughly. | 我每天可以吃大约50克碳水化合物, 大致。 |
| 1420 | 并停留在ketogenic, ketosis 比较。 | |
| 1421 | So I would think about it like a budget. | 所以我会像预算一样考虑这个问题。 |
| 1422 | I'd be like, oh, I'd spend 23 grams of carbs | 我想,哦,我会花23克碳水化合物 |
| 1423 | on this particular thing. | 对于这个特殊的东西。 |
| 1424 | But to do that, I had to look at everything, | 但为了做到这一点, 我不得不看的一切, |
| 1425 | research everything. | 研究一切东西。 |
| 1426 | And now I have an intuitive idea. | 现在我有一个直觉的想法。 |
| 1427 | Exactly. | 没错 |
| 1428 | The point is simply your awareness and consciousness | 重点是你的意识和意识 |
| 1429 | of what is actually in the elements that you want. | 您想要的内容。 |
| 1430 | And then if you want to change and tweak, | 如果你想改变和调整, |
| 1431 | you can do that because you know. | 你可以这样做,因为你知道。 |
| 1432 | But if you don't have the knowledge, | 但是如果你没有知识 |
| 1433 | you can't even play the game. | 你甚至不能玩游戏。 |
| 1434 | What are the big misconceptions | 有什么大错误 |
| 1435 | about exercise's role in weight loss? | 关于运动在减肥中的作用? |
| 1436 | It is valuable. | 这是有价值的。 |
| 1437 | Forever we've been telling people, | 我们一直告诉人们, |
| 1438 | burn more calories than you ingest, right? | 燃烧的卡路里比你摄入的多,对不对? |
| 1439 | And then it's still true. | 然则仍如是. |
| 1440 | And then we had a bunch of research pop out | 然后我们做了一堆研究 |
| 1441 | that was sort of like, hey, exercise is not playing the role | 这有点像,嘿, 运动不是扮演的角色 |
| 1442 | we think it is in fat loss. | 我们认为这是在脂肪损失。 |
| 1443 | And those data still hold true in the sense | 这些数据仍然正确 |
| 1444 | that you don't burn as many calories | 不要燃烧那么多的热量 |
| 1445 | in your workouts as you think. | 在你的锻炼,如你想。 |
| 1446 | Most of the time, if you hop on a piece | 大部分时间,如果你跳到一块 |
| 1447 | of exercise equipment and it tells you | 它告诉你 |
| 1448 | you burned X amount of calories, | 你烧了X的热量, |
| 1449 | you burned most likely significantly less than that. | 你烧得比那还少 |
| 1450 | It's also true that there is places | 也确实有地方 |
| 1451 | where you can get to with adaptive thermogenesis. | 在那里,你可以进入适应性热源。 |
| 1452 | Meaning, if you burn say 500 calories with exercise, | 意思是,如果你烧 说500卡路里与运动, |
| 1453 | if you are lean enough or non-lean enough | 如果你够瘦或不够干净 |
| 1454 | or fit enough or not fit enough, | 或合适或不够合适, |
| 1455 | your body will change how many calories it burns | 你的身体会改变它燃烧多少卡路里 |
| 1456 | throughout the day in response | 一整天的响应 |
| 1457 | to that 500 calories from exercise. | 到500卡路里 从锻炼。 |
| 1458 | Meaning, you could be in a situation theoretically | 意思是,你可能处于理论上的情况 |
| 1459 | where you burn 500 calories in your workout, | 在那里你烧500卡路里 在你的锻炼, |
| 1460 | but then your body down-regulated your energy expenditure | 但你的身体会降低你的能量消耗 |
| 1461 | by three or four or even up to 500 calories. | 三、四,甚至500卡路里。 |
| 1462 | To make up for it. | 以补其气. |
| 1463 | So it was- Neutral. | 所以,这是中立的。 |
| 1464 | When you're lean, like that can happen quite often, right? | 当你瘦了,像那样 经常发生,对不对? |
| 1465 | And so then what do you do? | 然后,你做什么的? 怎么样? |
| 1466 | You pull more calories. | 你拉更多的热量。 |
| 1467 | You train harder. | 你训练得更厉害 |
| 1468 | You get a more of a response. | 你得到一个更多的反应。 |
| 1469 | This is a like, oh, okay, calorie counting doesn't matter. | 这就像,哦,好吧, 卡路里计数不重要。 |
| 1470 | Like it absolutely matters. | 像它绝对重要。 |
| 1471 | May not be the strategy you want, but it matters there. | 可能不是你想要的策略,但是这很重要 |
| 1472 | So then there was a big push of like exercise | 所以,有一大推 像锻炼 |
| 1473 | is playing no role in fat loss, | 并没有在肥胖中扮演任何角色, |
| 1474 | which was fundamentally also not true | 这根本上也不是真的 |
| 1475 | because now we have meta-analyses in the recent years, | 因为近年来我们进行了元分析 |
| 1476 | as well as more studies showing | 以及更多的研究显示 |
| 1477 | probably the fairest way to say it is, | 也许最公平的说法是, |
| 1478 | exercise is a fantastic way to burn some calories. | 锻炼是燃烧热量的绝妙方法 |
| 1479 | It is not the only thing that you can do though, | 这不是你唯一能做的 |
| 1480 | to lose weight. | 减肥。 |
| 1481 | You can handle weight loss entirely through nutrition | 通过营养可以完全处理体重减少 |
| 1482 | if you want. | 如果你想的话。 |
| 1483 | That said, people who exercise | 也就是说,锻炼的人 |
| 1484 | during their weight loss journey, | 在他们减肥过程中, |
| 1485 | consistently are better at keeping that fat off | 总是比较好 保持脂肪关闭 |
| 1486 | over the weeks to years at the end of the diet. | 几周到几年 饮食结束。 |
| 1487 | You have a five, four, three, two, one method. | 你有一个五,四,三,二,一个方法。 |
| 1488 | Oh, sure. | 当然 |
| 1489 | Five, four, three, two, one was just a little thing | 五,四,三,二,一个只是小事 |
| 1490 | I came up with that says, all right, | и稱ê弧 |
| 1491 | can we help people with fat loss rules? | 我们可以帮助人们 脂肪损失规则? |
| 1492 | Five days a week, be active. | 每周五天,积极行动 |
| 1493 | Now, this can be exercise. | 现在,这是锻炼。 |
| 1494 | It can be walking. | 它可以走动。 |
| 1495 | It can be your vocation. | 这可以是你的职业。 |
| 1496 | I don't really care, | 我无所谓 |
| 1497 | but what has to happen with fat loss is | 但肥胖损失的后果是 |
| 1498 | you have to be able to produce caloric expenditure | 您必须能够生产卡路里支出 |
| 1499 | and you gotta do a lot of it. | 而且你必须做很多。 |
| 1500 | This is my way of saying, be active. | 这是我的说法,要积极 |
| 1501 | And also I'm saying, it's cool to take a rest day too. | 我还想说 休息也很酷 |
| 1502 | Like it's totally fine to just veg. | 就像它完全罚款 只是蔬菜。 |
| 1503 | You can do that, but be as active as you possibly can. | 你可以这么做,但尽量积极 |
| 1504 | Then from there, I want four days a week | 然后从那里,我要每周四天 |
| 1505 | of structured exercise. | 结构化锻炼。 |
| 1506 | One of these days can be a super hard day. | 有一天会是超级艰难的一天 |
| 1507 | It can be light. | 其能轻乎. |
| 1508 | One of those days could be a yoga day. | 可能有一天是瑜伽节 |
| 1509 | Not all four days have to be head to the gym, | 不是所有四天都得去健身房 |
| 1510 | volume 11, like train as hard as you can. | 第11卷,像火车一样,尽量硬。 |
| 1511 | But four days a week where I want you | 但每周四天,我想要你 |
| 1512 | to do a structured exercise. | 做一个有条理的工作。 |
| 1513 | At least three days a week, | 每周至少三天, |
| 1514 | I want you to training hard enough to sweat. | 我要你训练得够厉害才能出汗 |
| 1515 | If you're doing all that, you're active five days a week, | 如果你做这一切, 你每周活动五天, |
| 1516 | you're doing structured exercise four days a week, | 你每周四天做有组织运动 |
| 1517 | three of those sessions, you're doing it hard enough | 这三届,你够辛苦了 |
| 1518 | to where you're getting a really good solid sweat. | 到那里你得到 一个非常好的固体汗水。 |
| 1519 | You're probably doing enough to burn enough calories | 你可能已经足够燃烧足够的卡路里了 |
| 1520 | to give yourself a chance from the exercise perspective | 从锻炼的角度给自己一个机会 |
| 1521 | to losing weight. | 减肥。 |
| 1522 | If you've done those first three, | 如果你做了前三个, |
| 1523 | we could even just call it the five, four, three. | 我们甚至可以称之为五,四,三。 |
| 1524 | Like you're in a pretty good spot. | 像你在一个相当好的地方。 |
| 1525 | If you may work granular, | 如果你可以工作颗粒, |
| 1526 | I would love a couple of days a week of strength training. | 我愿意每周训练几天力量 |
| 1527 | And I would love at least one day | 而且我至少会喜欢有一天 |
| 1528 | where your heart rate's getting really, really, really high. | 你的心率越来越高 |
| 1529 | So a lot of people, including myself, often think, | 所以很多人,包括我在内,常常认为, |
| 1530 | I'm going to the gym three, four days a week, | 我每周三四天去健身房 |
| 1531 | but nothing's changing. | 但没什么变化 |
| 1532 | I feel like I've stagnated. | 觉已滞. |
| 1533 | What is going on there, typically? | 典型的情况是什么? |
| 1534 | Typical solutions for this are lack of focus. | 这方面典型的解决办法是缺乏重点。 |
| 1535 | And I don't mean in your training, | 我不是说你的训练 |
| 1536 | I mean in your programming. | 我是说你的编程 |
| 1537 | So if you are looking at your program saying, | 所以,如果你看着你的节目说, |
| 1538 | I'm going to the gym three, four days a week, | 我每周三四天去健身房 |
| 1539 | my first question would be, | 我的第一个问题是, |
| 1540 | okay, what type of training program are you on? | 好吧,你是什么类型的培训项目? |
| 1541 | I'm kind of just winging it. | 我有点只是翼它。 |
| 1542 | That's why. | 故说. |
| 1543 | If I said the same thing to you | 如果我跟你说过同样的话 |
| 1544 | and gave you any business analogy here, | 并给你任何商业类比, |
| 1545 | you would look at me in the face and smile. | 你会看着我的脸和微笑。 |
| 1546 | You have a plan. | 你有一个计划。 |
| 1547 | Why would you expect, without a plan, | 为什么你会期待, 没有计划, |
| 1548 | to get to any particular direction? | 去任何特定方向? |
| 1549 | That's a good point. | 说得有道理. |
| 1550 | 80% of the time, that's the answer. | 80%的时间,这就是答案。 |
| 1551 | Now here's the thing, and we have literature on this. | 事情是这样的 我们有这方面的文献 |
| 1552 | There's good evidence. | 有好证. |
| 1553 | The plan itself isn't the biggest factor. | 计划本身并不是最大的因素. |
| 1554 | It's actually just having a plan. | 这其实只是一个计划。 |
| 1555 | Interesting. | 有意思,这很有趣 |
| 1556 | Because you have the ability to progressively overload. | 因为你有逐渐超载的能力 |
| 1557 | What does that mean? | 这是什么意思? |
| 1558 | Meaning you were able to increase | 意味着你能够增加 |
| 1559 | your number of repetitions than you did last week. | 您的重复次数 比你上周。 |
| 1560 | You can do a few more sets than you did. | 你可以做一些 比你做的多。 |
| 1561 | You can increase the load. | 可以加载. |
| 1562 | You can increase the range of motion. | 可以增加运动范围. |
| 1563 | There's all kinds of ways | 有各种各样的方法 |
| 1564 | that we can overload the system progressively. | 我们可以逐步地让系统超载 |
| 1565 | You can't do all of them. | 诸法不能尽. |
| 1566 | This is, you know, I think this is really the heart of it, | 这是,你知道, 我认为这是真正的心脏, |
| 1567 | which is most of us go to the gym and we do the same thing. | 我们大部分人都去健身房 做同样的事情 |
| 1568 | Totally. | 当然 |
| 1569 | We do the same thing we did last week. | 我们上星期也一样 |
| 1570 | We put the StairMaster machine on level eight | 我们把楼梯机放在八层 |
| 1571 | and we do 10 minutes. | 我们做10分钟。 |
| 1572 | Yeah. | 对 |
| 1573 | And we did that for the last seven months. | 在过去的7个月里,我们做到了这一点。 |
| 1574 | Whereas we should really just put it up one, | 而我们真的应该 把它一个, |
| 1575 | but in order to do that, we kind of need a plan, as you say. | 但是为了做到这一点, 我们需要一个计划,就像你说的。 |
| 1576 | Because you can't just go up one every time. | 因为你不能每次都爬上去 |
| 1577 | Yeah. | 对 |
| 1578 | Like how many weeks in a row can you add five pounds? | 比如说连续多少周可以加5磅? |
| 1579 | Three? | 三个? |
| 1580 | Four? | 四个? |
| 1581 | Like it's not going to be very long. | 好像不会很久 |
| 1582 | This is the entire reason exercise is a scientific field. | 这就是整个理性运动是一个科学领域. |
| 1583 | Right? | 对吧? |
| 1584 | We have that. | 我们有 |
| 1585 | So my strong recommendation would be | 所以我的强烈建议是 |
| 1586 | if you're an absolute beginner | 如果你是一个绝对的初学者 |
| 1587 | and you're not going to the gym at all, | 你根本不会去健身房 |
| 1588 | you're not doing anything, | 你什么都没做, |
| 1589 | you can probably use AI tools | 您可以使用 AI 工具 |
| 1590 | and give you some basic starting program. | 并给你一些基本的开始程序。 |
| 1591 | In fact, people send these things all the time to me. | 事实上,人们总是把这些东西寄给我 |
| 1592 | They're like, hey, I prompted my thing | 他们喜欢,嘿,我刺激我的东西 |
| 1593 | with like all of your content | 就像你所有的内容 |
| 1594 | and I have a complete personalized training program | 我有一个完整的个性化培训课程 |
| 1595 | from Andy Galpin. | 来自安迪・高平。 |
| 1596 | I'm like, great. | 我很喜欢,伟大的。 |
| 1597 | And I look at them, I'm like, pretty good. | 我看着他们,我很喜欢,相当不错。 |
| 1598 | Like, all right, that's pretty reasonable. | 好吧,这很合理 |
| 1599 | And they're good enough to get you started. | 他们足够让你开始行动 |
| 1600 | They're going to get you the basics, | 穦腊程璶 |
| 1601 | they're going to get you going. | 他们会让你走的 |
| 1602 | And then you have something to follow | 然后你有事情要跟随 |
| 1603 | for six, eight, 10 weeks or whatever. | 6、8、10周或别的 |
| 1604 | Let me ask AI for Andy Galpin's. | 让我问AI为安迪·高平。 |
| 1605 | Put in your constraints. | 把你的束缚。 |
| 1606 | Tell it how many days a week. | 告诉它每周多少天。 |
| 1607 | Okay, let's do it like so everyone can hear. | 好吧,让我们做它像 让每个人都能听到。 |
| 1608 | Hi, I want to go to the gym four days a week | 嗨,我想每周四天去健身房 |
| 1609 | and I want Andy Galpin's formula for me to gain muscle. | 我希望安迪·高平的配方能让我增加肌肉 |
| 1610 | But what are the principles that I need to apply | 但我需要适用的原则是什么? |
| 1611 | based on Andy Galpin's work over the next four months | 根据Andy Galpin接下来四个月的工作 |
| 1612 | in order to gain this muscle? | 为了获得这种肌肉? |
| 1613 | To gain muscle and strength over the next four months, | 为了在未来四个月里获得肌肉和力量 |
| 1614 | you'll want to focus on a few key principles | 你要专注于一些关键原则 |
| 1615 | from Dr. Galpin's work. | 从高平博士的工作。 |
| 1616 | First, prioritize progressive overload | 第一,优先逐步超载 |
| 1617 | by gradually increasing the weight, reps or sets over time. | 逐渐增加重量、代表或设定。 |
| 1618 | Second, use a variety of repetition ranges, | 第二,使用各种重复范围, |
| 1619 | incorporating both heavy low rep work for strength | 兼收兼收 |
| 1620 | and moderate to high rep work for muscle growth. | 并且中度到高度代表肌肉生长 |
| 1621 | Finally, ensure you're taking adequate rest between sets, | 最后,确保你休息 在两组之间, |
| 1622 | usually two to five minutes for heavy compound movements | 重型化合物移动通常2至5分钟 |
| 1623 | to allow for full recovery and maintain high quality effort. | 以便全面恢复,保持高质量的努力。 |
| 1624 | Pretty good, that's not, | 不错,不是这样的 |
| 1625 | there's a little bit of hallucination in there, | 里面有点幻觉 |
| 1626 | which is AI, but that's pretty close. | 这是人工智能, 但这是相当接近。 |
| 1627 | A lot of people aren't doing this now, aren't they? | 很多人现在不这样做,不是吗? |
| 1628 | They're using AI as like their... | 他们把AI当作... |
| 1629 | We saw a huge pendulum in the last five years. | 我们在过去五年里看到了一个巨大的倒数。 |
| 1630 | 2020 almost ended health and fitness. | 2020年基本结束健康健身. |
| 1631 | Gyms went out of business, everyone went home, | 健身房停业了 大家都回家了 |
| 1632 | everyone bought their exercise equipment | 大家都买了运动设备 |
| 1633 | and as soon as AI came online, | 一旦AI上线, |
| 1634 | online coaching tanked and online companies got crippled. | 网上教练被挤压 网上公司也瘫痪了 |
| 1635 | Cause everyone was like, | 因为每个人都喜欢, |
| 1636 | why am I going to pay you a hundred bucks a month, | 为什么我每个月要给你一百块? |
| 1637 | 200 bucks a month, 300 bucks a month for that? | 一个月200块,一个月300块? |
| 1638 | And they were right. | 他们是对的。 |
| 1639 | It's going the exact opposite now. | 现在正相反 |
| 1640 | It's already swung back, | 已经回旋了 |
| 1641 | in-person training is way more in demand. | 面对面的培训更需要。 |
| 1642 | I'm not surprised because... | 我不惊讶,因为... |
| 1643 | Everyone's tired of that. | 众皆厌此. |
| 1644 | It's also, personal trainers don't just tell you what to do. | 这也是,个人训练员 不只是告诉你该怎么做。 |
| 1645 | No. | 没有 |
| 1646 | They make sure you do it, you know, so... | 他们确保你这样做, 你知道,所以... |
| 1647 | How do I do it? | 我该怎么做? |
| 1648 | It's the emotion, it's the connection. | 是感情,是联系 |
| 1649 | It's the like holding me accountable. | 这就像追究我的责任。 |
| 1650 | So what you're seeing is people going, | 所以,你看到的是人们去, |
| 1651 | it was never about the information. | 它从来没有关于信息。 |
| 1652 | Yeah. | 对 |
| 1653 | We always had the information. | 我们总是有信息。 |
| 1654 | We always had it. | 我们总是有它。 |
| 1655 | Nothing in that. | 没什么 |
| 1656 | I made up. | 我编的 |
| 1657 | That stuff's been around for... | 那些东西一直围绕着... |
| 1658 | Like, it's funny. | 喜欢,这很有趣。 |
| 1659 | Every time I talk about like exercise prescription, | 每次我说到锻炼处方 |
| 1660 | somebody will hit the comments and be like, | 有人会打的评论 和喜欢, |
| 1661 | why don't you give credit to blah, blah, blah? | 你为什么不给 功劳之类的? |
| 1662 | They're the one that invented that. | 是他们发明的 |
| 1663 | And I'm like, none of us invented this stuff. | 我很喜欢,我们没有人发明这种东西。 |
| 1664 | Dumbbells, barbells, like rep ranges. | 哑铃,巴铃,像代表范围。 |
| 1665 | It's not the information, it's never been. | 这不是信息,它从来没有。 |
| 1666 | So what is it then? | 那又怎么样? |
| 1667 | Like, why do people keep listening to these conversations | 喜欢,为什么人们总是听 这些谈话 |
| 1668 | when they kind of, a lot of them kind of know the stuff? | 当他们有点, 他们中很多人 那种知道的东西? |
| 1669 | I don't know what's happening on your platform, | 我不知道你的平台上发生了什么 |
| 1670 | but a lot of people are not listening to podcasts anymore | 但很多人都不再听播客了 |
| 1671 | because you're going to see this | 因为你会看到这个 |
| 1672 | probably in the comment section. | 可能在评论部分。 |
| 1673 | Hey Grock, tell me the 10 actionable things | 嘿,格洛克,告诉我十件事 |
| 1674 | from this three hour conversation. | 从这三小时的对话。 |
| 1675 | Because they just try and extract the data, right? | 因为他们只是试图提取数据,对不对? |
| 1676 | And then they don't do anything. | 然后他们什么都不做。 |
| 1677 | You know who's going to take action from this? | 你知道谁来采取行动吗? |
| 1678 | The people who listened. | 听者众. |
| 1679 | True, yeah. | 没错 |
| 1680 | Yeah, because it's not... | 是啊,因为它不是... |
| 1681 | It's not the information. | 这不是信息。 |
| 1682 | Yeah, in part it is the story. | 是啊,这部分是故事。 |
| 1683 | And I say the story in particular | 我特别说这个故事 |
| 1684 | because one of the most compelling things | 因为其中一件最有说服力的事 |
| 1685 | that we see on these podcasts | 我们在播客上看到的 |
| 1686 | is when you tell me real case studies of real people, | 当你告诉我真实人物的案例研究时 |
| 1687 | you talk about what Jenny did | 你谈论珍妮做了什么 |
| 1688 | and you were training Jenny and she had this thing | 你训练珍妮 她有这个东西 |
| 1689 | and she was perimenopausal | 和她的直觉 |
| 1690 | and she did this thing with this thing and duh. | 她用这东西做了这个 |
| 1691 | And people go, ah, okay, those stay with me. | 人们去,啊,好吧,那些留在我身边。 |
| 1692 | You know what I'm willing to pay for? | 你知道我愿意付多少钱吗? |
| 1693 | You know what the world is willing to pay for? | 你知道世界愿意付出什么代价吗? |
| 1694 | Have you done it before? | 你以前做过吗? |
| 1695 | Oh yeah, yeah, true. | 哦,是的,没错。 |
| 1696 | Human experience, like lived experience. | 人类的经验,就像活的经验。 |
| 1697 | So when you see a story, | 所以当你看到一个故事, |
| 1698 | you're able to go, okay, I believe that person's done it. | 你可以走了,好吧,我相信那个人做到了。 |
| 1699 | And now I trust that opinion | 现在我相信这个观点 |
| 1700 | because I could just go grab the program, right? | 因为我可以去 抓住程序,对不对? |
| 1701 | You're able to go, okay, I believe that person's done it. | 你可以走了,好吧,我相信那个人做到了。 |
| 1702 | The other thing is saving me time, like you could sit there and go, okay, here's all the | 另一件事是节省我的时间, 就像你可以坐在那里,走,好吧,这是所有 |
| 1703 | prompts or whatever, throw it in there and get your own training program. | 提示什么的,扔进去 得到自己的训练计划。 |
| 1704 | Or you could be like, yo, I'm just going to go pay Andy. | 或者你可能喜欢,哟, 我只是去支付安迪。 |
| 1705 | I know he's done it before. | 我知道他以前做过 |
| 1706 | I trust him. | и獺 |
| 1707 | And now I'm going to go spend my time on this other thing that I care about learning about | 现在我要花我的时间去研究 我关心的另一件事 |
| 1708 | spending my time on. | 花我的时间。 |
| 1709 | Are there any commonalities in the catalyst moment that causes behavior change in people | 催化瞬间是否有共同点 导致人们的行为改变 |
| 1710 | who are otherwise stubborn? | 谁更固执? |
| 1711 | So I think everyone that I sit with and just even myself, there was a moment in my life | 所以我想,每个人都和我坐在一起, 哪怕是我自己, 我生命中有一刻 |
| 1712 | where I heard something or something happened where I go, fuck, yeah. | 在那里,我听到的东西 或发生了什么 我去哪里,他妈的,是的。 |
| 1713 | And that was the day. | 那天就是这样 |
| 1714 | It was like a before and after moment. | 这就像一个前后的时刻。 |
| 1715 | I call them. | 我给他们打电话。 |
| 1716 | That was the day that I decided to take this shit seriously. | 那天我决定认真对待这件事 |
| 1717 | Yeah. | 对 |
| 1718 | And do you see any commonalities in what that is for different people? | 你对不同的人有共同之处吗? |
| 1719 | It's such a fabulous question and I don't have a good answer for you. | 这是一个如此美妙的问题 我没有一个很好的答案给你。 |
| 1720 | Because it's always so different. | 因为它总是如此不同。 |
| 1721 | It's so hard. | 难曰. |
| 1722 | I would love to say it was the rock bottom moment. | 我很想说,这是 摇滚底层的时刻。 |
| 1723 | I mean, it can be true. | 我的意思是,这是真的。 |
| 1724 | It's not always true. | 常不真实. |
| 1725 | Can I suggest another? | 我能再提个建议吗? |
| 1726 | Please. | 请 |
| 1727 | Maybe like big life changes like kids. | 也许像大生活 改变像孩子。 |
| 1728 | Death. | 临终. |
| 1729 | Friend. | 朋友们 |
| 1730 | Family. | 眷属. |
| 1731 | Life becomes real. | 生活变得真实。 |
| 1732 | I've heard that a few times on this show, actually. | 这节目我听过几次 |
| 1733 | You'll see that. | 你会明白的 |
| 1734 | My dad had a heart attack in Double One. | 我爸爸在双一中心脏病发作 |
| 1735 | The threat of death doesn't motivate anybody. | 死亡威胁不会激励任何人 |
| 1736 | Right. | 对 |
| 1737 | If it would have, we wouldn't have a 40% obesity rate. | 如果有的话,我们不会有40%的肥胖率。 |
| 1738 | Yeah. | 对 |
| 1739 | Who doesn't know obesity tanks? | 谁不知道肥胖症? |
| 1740 | Everybody knows. | 每个人都知道 |
| 1741 | It's not an information issue. | 这不是一个信息问题。 |
| 1742 | You know the risks associated with alcohol, smoking, social media. | 你知道酗酒、吸烟、社交媒体的风险 |
| 1743 | That does not change behavior. | 这不会改变行为 |
| 1744 | You get closer though when it's at home, right? | 你离家越近,对吧? |
| 1745 | Somebody died in the car accident. | 有人死于车祸 |
| 1746 | Fuck. | 他妈的。 |
| 1747 | I'm going to stop looking at my phone when I drive. | 我开车的时候要停止看手机 |
| 1748 | Because my neighbor just died. | 因为我的邻居刚刚死了。 |
| 1749 | That's the thing that makes you go too close to home. | 这让你离家太近了 |
| 1750 | That's so true. | 没错 |
| 1751 | I was saying to my fiance when I was driving the other day in the car, because I'm notorious | 我那天在车里开车时对未婚夫说 因为我臭名昭著 |
| 1752 | for asking everybody to put their seat belts on. | 请大家系上安全带 |
| 1753 | If we get in the car, I'm the guy in a black cab. | 如果我们上车,我是坐黑色出租车的人 |
| 1754 | I'm like, everyone, can you put your seat belts on, please? | 大家请系上安全带 |
| 1755 | My team knows this as well. | 我的团队也知道这一点。 |
| 1756 | If we're going anywhere, I look around at every single person to make sure they have | 狦и璶 и– |
| 1757 | their seat belts on. | 系上安全带 |
| 1758 | When did this begin? | 什么时候开始的? |
| 1759 | When I was 10 years old. | 十岁时. |
| 1760 | And they came to my school. | 他们来到我的学校。 |
| 1761 | I remember being sat in the front row. | 我记得坐在前排 |
| 1762 | I almost remember my seat number was that vivid for me. | 我几乎记得我的座号 对我来说是那么生动。 |
| 1763 | Two things I remember from 10 years old. | 我从10岁起记得两件事 |
| 1764 | They brought a mother who had lost her child in a car accident. | 他们带来了一个在车祸中失去孩子的母亲. |
| 1765 | And then they brought a police person. | 然后他们带来了一个警察。 |
| 1766 | And he described going to the scene of the accident, looking down at the person who had | 他描述了去事故现场的情况 俯瞰着那个 |
| 1767 | just been in a car accident's phone, realizing that they were deceased. | 刚在车祸的电话里 发现他们死了 |
| 1768 | And then looking down and seeing their phone ringing. | 然后往下看 看到他们的电话响了 |
| 1769 | And it said, mum. | 它说,妈妈。 |
| 1770 | And I just, I've never forgotten it. | 我只是,我从来没有忘记它。 |
| 1771 | It was somewhat traumatic. | 有点痛苦 |
| 1772 | But it's meant that for the rest of my life, I've policed seat belts. | 但这意味着我的余生 都有安全带 |
| 1773 | And that's what I mean by these catalyst moments where an idea gets in your head and it just | 那就是我所说的催化剂 让你想到一个想法 |
| 1774 | completely changes. | 完全改变。 |
| 1775 | And so I'm wondering what those ideas are for people as it relates to like weight loss | 所以我在想这些想法对人们有什么意义 就像减肥 |
| 1776 | and health. | 健康与卫生。 |
| 1777 | And so we ticked off some of them. | 于是我们抽走了其中一些人。 |
| 1778 | Someone gets it in your family, maybe a diagnosis. | 有人在你的家里得到它, 也许是一个诊断。 |
| 1779 | In the performance perspective, this is when we would argue for data. | 从业绩的角度来看,这是我们争取数据的时候。 |
| 1780 | Because we've had this happen earlier in my career with a professional athlete who was | 因为在我之前的职业生涯中 我们有过这样的经历 和一个职业运动员 |
| 1781 | not fast enough and was convinced he was fast. | 速度不够快,并且相信他速度很快。 |
| 1782 | And then we put him on a force plate and we started collecting objective data. | 然后我们把他放到一个力量板上, 我们开始收集客观的数据。 |
| 1783 | And at the same time, I had some of my students around and I had them do it. | 与此同时,我有一些学生在身边, 我让他们这样做。 |
| 1784 | Kind of like what you did with your grip strength with Jeff. | 有点像你和杰夫一样 |
| 1785 | And it was like, you see how they're as fast as you are? | 就像,你看见他们有多快吗? |
| 1786 | And he was like, oh, everything changed. | 他就像,哦,一切都改变了。 |
| 1787 | Like he was totally bought in, made every training change that we asked. | 就像他被完全收买 做了我们要求的一切训练 |
| 1788 | He had to see it in front of his face. | 他不得不在脸上看到它。 |
| 1789 | Like he had to see his data. | 好像他得看他的数据 |
| 1790 | So my other answer to that would be, now that we've democratized health in this sense, | 所以,我的另一个答案是, 既然我们已经民主化 健康在这个意义上, |
| 1791 | the ability to see your own data, I would be willing to bet. | 我敢打赌,你能看到自己的数据 |
| 1792 | Had I pulled up a blood panel that had the cholesterol levels that you saw, and I said, | 我拔出一个血面板 里面有你看到的胆固醇水平 我说 |
| 1793 | oh, this is a client of mine. | 哦,这是我的客户。 |
| 1794 | You would be like, oh, okay, great. | 你会像,哦,好吧,伟大的。 |
| 1795 | But then when I pull up yours and say, this is, you're like, go, go, you just jettisoned | 但当我拉起你的,说, 这是,你喜欢,走,走,你只是放弃了 |
| 1796 | us over. | 我们过去。 |
| 1797 | Like, we're done with that, right? | 像,我们结束了,对不对? |
| 1798 | Like, there's no question. | 喜欢,没有问题。 |
| 1799 | I was looking for some research and there's some evidence here backed by some research | 我在找一些研究 这里有一些证据 得到了一些研究的支持 |
| 1800 | that goes to answer the question. | 回答问题 |
| 1801 | And I think we actually answered, we hit most of them, which is an acute health shock or | 我认为我们真的回答, 我们击中了大部分, 这是一个严重的健康休克或 |
| 1802 | diagnosis, which is the primary catalyst, vicarious health events, which become wake | 诊断,这是主要的催化剂, 替代的保健事件, |
| 1803 | up calls, which you talked about as well, which is someone else, a peer, a friend, a | 打电话,你也谈过了, 这是别人,一个同伴,一个朋友,一个 |
| 1804 | sibling. | 师兄. |
| 1805 | Number three, you touched on as well, which is this quantitative biometric feedback. | 第三,你也提到过, 这是定量生物鉴别反馈。 |
| 1806 | So data. | 所以数据。 |
| 1807 | Yep. | 对 |
| 1808 | It says major life, this one we didn't touch on, major life transitions, i.e., such as | 上面写着主要的生命,这个我们没有触及过的, 重大的生命过渡,例如, |
| 1809 | becoming a parent, turning a landmark age, like 30, 40 or 50, or reaching retirement. | 成为父母,改变一个标志性年龄,比如30、40或50岁,或者达到退休。 |
| 1810 | You see that a lot? | 你看到很多吗? |
| 1811 | Yep. | 对 |
| 1812 | You know what, actually, that made me think, here's one we've seen the most, sold my company. | 你知道什么,实际上,这让我觉得, 我们见过最多的一个,卖了我的公司。 |
| 1813 | Oh. | 瓳 |
| 1814 | That one changes everyone's life. | 这个改变了每个人的生活。 |
| 1815 | It's similar to post-school depression. | 与后学抑郁症类似. |
| 1816 | Oh, you've lost purpose. | 哦,你失去了目标。 |
| 1817 | Oh, I need to do something. | 哦,我需要做点什么。 |
| 1818 | Now I got money. | 现在我有钱了 |
| 1819 | Now I have time. | 现在我有时间了 |
| 1820 | Interesting. | 有意思,这很有趣 |
| 1821 | I'm investing in my health now. | 我现在在投资我的健康。 |
| 1822 | Like, I didn't, I sacrificed my health the last 20 years, ding, ding, ding, ding. | 像,我没有,我牺牲了我的健康 在过去的20年,叮,叮,叮。 |
| 1823 | Now I got to turn around and I'm like, okay. | 现在我得转身了,我就像,好吧。 |
| 1824 | But is it also just like, I need a new purpose and my body then becomes the project? | 但我需要一个新的目标 然后身体就成了项目? |
| 1825 | That's exactly what it is. | 这正是它是什么。 |
| 1826 | Where in the past, I had the excuse of sacrificing for the company and I couldn't focus on myself. | 过去,我有一个为公司牺牲的借口 我无法专注于自己 |
| 1827 | It was selfish. | 这是自私的。 |
| 1828 | It wasn't fiduciarily responsible to do that. | 这样做并非必然的责任。 |
| 1829 | And now I have no more excuse. | 现在我没有借口了 |
| 1830 | Well, looking at this list then, listen, we can't, we're going to pray no one in your | 好吧,看看这个名单, 听着,我们不能, 我们要去祈祷 没有人在你的 |
| 1831 | family, no one you know gets sick. | 家人,你认识的人都不会生病 |
| 1832 | So let's stay away from that one. | 让我们远离那个。 |
| 1833 | The two of them there that can be quite motivating, and again, we don't want to motivate you if | 他们俩可以相当的激励, 再说一遍,我们不想激励你,如果 |
| 1834 | you're completely fine, but this actually answers the question, is to go and get your | 你完全没事,但这实际上回答了问题, 是去得到你的 |
| 1835 | health checked. | 健康检查。 |
| 1836 | Yeah. | 对 |
| 1837 | That's like a simple solution because maybe you're fine and that's great. | 这就像一个简单的解决方案 因为也许你很好,很好。 |
| 1838 | Maybe you're doing everything right. | 也许你做的一切是正确的。 |
| 1839 | But also just saying, oh, I want to lose a bit of weight or I want to do this, isn't | 但也只是说,哦,我想减肥一点 或者我想这样做,是不是 |
| 1840 | as solid enough as going and finding out how you're doing. | 足够扎实的去 并知道你在做什么。 |
| 1841 | One thing also I think is important, because I will default to performance and optimization | 有一件事我还认为很重要 因为我会默认表现和优化 |
| 1842 | and getting the best and excellence, like that's just the language and stuff I do. | 和获得最好的和优秀的, 就像这就是我所做的语言和东西。 |
| 1843 | But that's not the opposite of what you just said. | 但和你刚才说的不一样 |
| 1844 | To be really clear on that point, not everyone gravitates the idea of being the best possible | 说清楚一点 不是每个人都喜欢做最好的 |
| 1845 | ever. | 永远 |
| 1846 | Totally fine. | 完全没问题。 |
| 1847 | But that still doesn't mean it's okay to just check out on your health. | 但这并不代表只是检查一下你的健康状况 |
| 1848 | You can have it both ways. | 你可以两边都有 |
| 1849 | You can be like, look, I'm not an optimizer, I'm not a maximizer, that doesn't live with | 你可以像,你看, 我不是一个优化者, 我不是一个最大化者, |
| 1850 | my ethos and cool. | 我的气质和酷。 |
| 1851 | We can still, though, say you still want to live that life for as long as possible, right? | 但我们还是可以说,你还是想 尽可能长的生活,对不对? |
| 1852 | All right. | 好吧,我们走。 |
| 1853 | Let's just make sure we're paying enough attention to where nothing catches up and we're not | 让我们确保我们有足够的关注 没有赶上和我们没有 |
| 1854 | waking up one day and be like, oh my gosh, now I've got to go invest all these time and | 有一天醒来,就像, 哦,我的天哪, 现在我必须去投资 所有这些时间, |
| 1855 | resource energy and all those things to go backwards and that. | 资源能量和所有这些东西 倒退和那。 |
| 1856 | So pay attention enough. | 注意点 |
| 1857 | How important is it to get clear on your why? | 搞清楚你为什么有多重要? |
| 1858 | You're not going to love the answer because traditionally when people approach me, they | 你不会喜欢答案的 因为传统上人们接近我时 |
| 1859 | already have that figured out. | 已经知道了 |
| 1860 | They're getting to me, they figured out why they're here or if they haven't figured out, | 他们得到我, 他们知道他们为什么在这里 或者如果他们还没有弄清楚, |
| 1861 | they at least have had the motivation to seek outside counsel like that. | 他们至少有这样寻找外部律师的动机 |
| 1862 | So now they're getting to the what and how part. | 所以,现在他们得到了什么和如何的部分。 |
| 1863 | What about bad goals? | 坏球怎么办? |
| 1864 | I look back at my life and I had some bad goals that set me up for failure. | 我回顾我的生活,我有一些坏的目标 设置我失败。 |
| 1865 | That's more realistic to what we all do. | 这对我们都比较现实。 |
| 1866 | And this is a, you're aiming at the wrong target. | 这是一,你瞄准了错误的目标。 |
| 1867 | I was aiming at my goal when I was 20, I think it was 27, was to go to the gym every day | 我20岁的时候就瞄准我的目标,我想是27岁 每天去健身房 |
| 1868 | and I failed. | 我失败了 |
| 1869 | Oh yeah. | 对 |
| 1870 | I failed six months later, but then once I'd failed, it was catastrophic. | 半年后我失败了,但一旦我失败,那将是灾难性的. |
| 1871 | And how are you not going to fail? | 你怎么不会失败呢? |
| 1872 | Yeah. | 对 |
| 1873 | And were you going to go every day the rest of your life? | 你下半辈子每天都要去吗? |
| 1874 | It was a terrible goal because the day that I missed one day cause some flight, it was | 这是一个可怕的目标,因为我错过的一天 导致一些飞行,它是 |
| 1875 | like my entire motivation was over. | 就像我所有的动机都结束了一样。 |
| 1876 | Yeah. | 对 |
| 1877 | Sure. | 当然 |
| 1878 | And then I was like, how do I get back on the horse now? | 然后我就想,我该怎么上马? |
| 1879 | Here's an example. | 举个例子 |
| 1880 | You want to lose fat. | 欲减肥. |
| 1881 | Your goal is fat loss. | 你的目标是减肥 |
| 1882 | Cool. | 凉爽。 |
| 1883 | Why aren't you leaner right now? | 为什么你现在不瘦一点? |
| 1884 | And you automatically think I have to exercise more in diet. | 你当然认为我必须在饮食上锻炼更多。 |
| 1885 | And I'm like, great. | 我很喜欢,伟大的。 |
| 1886 | That's the tactic. | 这就是战术 |
| 1887 | I want to know why you're not there right now. | 我想知道你为什么现在不在 |
| 1888 | What is the thing that's actually getting in the way? | 什么是东西 真正得到的阻碍? |
| 1889 | Cause like calorie fight, like, yeah, yeah, like, you know that though, but it's not working. | 因为像卡路里打架, 像,是的,是的,喜欢,你知道的,虽然,但它没有工作。 |
| 1890 | What is really in the way? | 真正妨碍什么? |
| 1891 | Do we actually have some hidden stressor? | 我们真的有隐藏的压力? |
| 1892 | A lot of times people will say things like, I got to lose fat so I can get healthy. | 很多时候人们会说, 比如,我得减肥才能健康。 |
| 1893 | And we will generally say you need to get healthy first. | 我们一般会说,你得先保持健康 |
| 1894 | And then the fat loss would be a whole lot easier. | 然后脂肪损失会更容易很多。 |
| 1895 | That's the bad goal. | 这是不好的目标。 |
| 1896 | And so we'll ask this question, like, what would success look like? | 所以我们要问这个问题,比如,成功会是什么样子? |
| 1897 | What would failure look like? | 失败会是什么样子? |
| 1898 | And when we hear things like, oh, success is I lose these 25 pounds. | 当我们听到诸如,哦,成功 我失去了这25磅。 |
| 1899 | All right, great. | 好吧,伟大的。 |
| 1900 | Let me ask you this. | 我问你 |
| 1901 | If we lost 12 pounds and then your shoulder pain went away, you have normal bowel movements | 如果我们减了12磅,然后你的肩痛就消失了, 你就有正常的肠道运动 |
| 1902 | now for the first time in 10 years, the energy is way up. | 现在,这是10年来第一次, 能量的提高。 |
| 1903 | Is that all failure? | 这一切失败了吗? |
| 1904 | No, that's success. | 不,这是成功。 |
| 1905 | So then we didn't just find success properly. | 因此,我们没有找到正确的成功。 |
| 1906 | So it is a huge focus of how we help people actually make progress in those areas that | 因此,它是一个巨大的焦点 我们如何帮助人们 真正在那些 |
| 1907 | they've struggled with. | 他们一直在挣扎 |
| 1908 | Dr. Andy Galpin, we have a closing tradition where the last guest leaves a question for | Andy Galpin博士 我们有一个结束的传统 最后一个客人要问 |
| 1909 | the next, not knowing who they're leaving it for. | 下一个,不知道 他们离开它为谁。 |
| 1910 | And the question left for you is if you were sure to fail, what would still be worth doing? | 剩下的问题是 如果你真的失败了 还有什么值得做的? |
| 1911 | What a great question. | 何等为大问. |
| 1912 | Yeah. | 对 |
| 1913 | Fantastic question. | 问得好 |
| 1914 | I am ultra competitive, but I really don't mind losing. | 我是超强的竞争对手 但我真的不介意输 |
| 1915 | So my answer to that question was, it sounds like a cop-out, but it's all of it. | 所以我的回答是,听起来像一个警察, 但它的全部。 |
| 1916 | Because I actually don't care about failing that much. | 因为我其实不在乎失败的多少 |
| 1917 | It just doesn't bother me. | 只是不烦我。 |
| 1918 | Like, I just like the competing thing. | 喜欢,我只是喜欢竞争的东西。 |
| 1919 | I like the doing thing. | 我喜欢做这个 |
| 1920 | So my initial reaction to that was like, God, being around my kids, right? | 我最初的反应是,上帝,在我的孩子身边,对吧? |
| 1921 | You fail anything you want there. | 你辜负了你想要的一切 |
| 1922 | And I'm like, we're winning, right? | 而我喜欢,我们正在赢得,对不对? |
| 1923 | And then I went to business things and I'm like, I don't even really care about losing | 然后我去 商业事物,我很喜欢, 我甚至不在乎输 |
| 1924 | those. | 这些 |
| 1925 | Like, because you get to do it. | 喜欢,因为你得到做到这一点。 |
| 1926 | You get to be active. | 你得到 活跃。 |
| 1927 | So kind of a cop-out. | 有点像警察 |
| 1928 | But my answer would be all of them, man. | 但我的答案是所有的人,伙计。 |
| 1929 | Like the process is dope. | 就像这个过程是毒品。 |
| 1930 | The podium is the process. | 讲台就是进程。 |
| 1931 | Yeah, man. | 是啊,伙计。 |
| 1932 | For the process over the podium. | 在讲台上的进程。 |
| 1933 | Andy Galpin医生 非常感谢 | |
| 1934 | Thank you. | 谢谢 |
| 1935 | You're held in such high regard by everybody. | 大家都这么敬重你 |
| 1936 | I think there's two reasons. | 我认为有两个原因 |
| 1937 | I think it's so you're so deeply obsessed with this subject matter for reasons that | 我认为这让你如此沉迷于这个主题 |
| 1938 | we talked a lot about last time. | 我们聊了很多关于上次。 |
| 1939 | But also, I think the essence of your motivations is so unbelievably pure. | 但同样,我认为你的动机的本质 如此的纯洁 |
| 1940 | Before we started recording, you were saying to me how like, you're really not that concerned | 在我们开始录制之前,你对我说, 你不是真的那么关心 |
| 1941 | with the business side of things, because what you'd love to do is just be focusing | 和生意方面的事情, 因为你喜欢做的只是专注 |
| 1942 | on the research, the education and the coaching. | 研究、教育和辅导 |
| 1943 | And I think that says a lot about you. | 我认为这说明了很多关于你的。 |
| 1944 | And it comes through. | 则能通. |
| 1945 | People understand that you're just deeply obsessed about this stuff in a way which allows | 人们理解你只是深深的迷恋着这些东西 以一种允许的方式 |
| 1946 | us to benefit tremendously from all the work that you have done. | 我们从你所做的一切工作中受益匪浅。 |
| 1947 | And you're a wonderful synthesizer of very, very complex things. | 你是一个非常非常复杂的事物的美妙合成者。 |
| 1948 | So please carry on doing what you're doing. | 所以,请继续做你在做什么。 |
| 1949 | If people want to go and listen to your show, or if they want to go consume more of your | 如果人们想去听你的节目 或者他们想去消耗更多的你的节目 |
| 1950 | stuff, if they want to continue this journey with you, where do they go? | 如果他们想跟你一起继续旅行 他们去哪里? |
| 1951 | Where's the best place to send them? | 送他们去最好的地方在哪里? |
| 1952 | Well, first of all, thank you for those kind words. | 首先,谢谢你所说的客气话 |
| 1953 | And to be invited back, it's a huge opportunity and I will never be ungrateful for it. | 为了被邀请回来,这是一个巨大的机会 我永远不会忘恩负义。 |
| 1954 | My podcast is called Perform with Dr. Andy Galpin, available everywhere. | 我的播客叫表演 和Andy Galpin博士在一起 到处都是 |
| 1955 | 然后是andygalpin.com 和社交媒体,Instagram 和所有的东西可能是 | |
| 1956 | easiest way to follow along. | 顺路走 |
| 1957 | I highly recommend you go and subscribe to Andy's channel. | 我强烈建议你去订阅安迪的频道 |
| 1958 | We're going to link it down below now. | 我们现在要把它连接到下面 |
| 1959 | But you're incredibly rigorous with all the work that you do. | 但你的工作非常严格 |
| 1960 | Having spoken to Andrew, Andrew Huberman, who's a good friend of both of ours, he's | 和安德鲁,安德鲁・休伯曼谈过 他是我们的好朋友 |
| 1961 | also told me just how utterly obsessed you are with truth and also your mission of helping | 也告诉我,你是多么的痴迷于真理 和你的使命帮助 |
| 1962 | people become who they could be. | 人会变成自己 |
| 1963 | And that shines through in all of your work. | 你所有的工作都这样 |
| 1964 | So please go and subscribe to Andy's podcast as well, Perform. | 所以请去订阅安迪的播客 也,表演。 |
| 1965 | And I shall link all of his other resources below, including some of them that we've mentioned | 我将把他所有的其他资源,包括我们提到的一些资源,联系起来。 |
| 1966 | today, including the tests and questionnaires that we talked about. | 今天,包括我们讨论过的测试和问卷。 |
| 1967 | Andy 谢谢你 | |
| 1968 | YouTube have this new crazy algorithm where they know exactly what video you would like | YouTube有新的疯狂算法 他们知道你想要的视频 |
| 1969 | to watch next based on AI and all of your viewing behavior. | 接下来根据人工智能和所有观看行为观看 |
| 1970 | And the algorithm says that this video is the perfect video for you. | 算法上说这段视频 对你来说是完美的视频 |
| 1971 | It's different for everybody looking right now. | 现在每个人看起来都不一样 |
| 1972 | Check this video out. | 看看这个视频 |
| 1973 | I bet you, you might love it. | 我打赌你会喜欢的 |
该视频共有字幕 1977 条。解锁更多字幕为会员功能，请移动到 价格