重建大脑韧性：从刻意做困难的事情中成长

重建大脑韧性：从刻意做困难的事情中成长

发布于 2026-09-29 · 时长 3:03:22

字幕摘录

时间	英文	中文
0:00	Really?	真的吗?
0:01	你有过 You have.
0:02	Tell me more.	告诉我更多。
0:02	You've changed my behavior on a daily basis.	你每天都在改变我的行为
0:05	So a ex-girlfriend of mine who lives in Colorado and I were in a discussion about the best	所以,我的一个前女友 谁住在科罗拉多和我讨论 关于最好的
0:12	place to live and raise kids.	生活和抚养孩子的地方。
0:15	And she grew up in the mountains of Colorado.	而她在科罗拉多州的山区长大.
0:18	And she had just listened to your book, The Comfort Crisis.	她刚刚听了你的书 《安慰危机》
0:23	And she was saying, I think this is the reason why people in her hometown are so mentally	她说,我想这就是为什么 她家乡的人 这么有精神
0:29	robust into their 70s, 80s, even 90s.	强壮到70,80,甚至90。

展开字幕全文（3499 条）

序号	英文	中文
1	Really?	真的吗?
2	你有过 You have.
3	Tell me more.	告诉我更多。
4	You've changed my behavior on a daily basis.	你每天都在改变我的行为
5	So a ex-girlfriend of mine who lives in Colorado and I were in a discussion about the best	所以,我的一个前女友 谁住在科罗拉多和我讨论 关于最好的
6	place to live and raise kids.	生活和抚养孩子的地方。
7	And she grew up in the mountains of Colorado.	而她在科罗拉多州的山区长大.
8	And she had just listened to your book, The Comfort Crisis.	她刚刚听了你的书 《安慰危机》
9	And she was saying, I think this is the reason why people in her hometown are so mentally	她说,我想这就是为什么 她家乡的人 这么有精神
10	robust into their 70s, 80s, even 90s.	强壮到70,80,甚至90。
11	Her grandparents were really robust.	她的祖父母很强壮
12	I think they lived into their 90s or late 80s at least.	我想他们至少活到90或80年代末
13	And we talked about her childhood a bit around this and she said that her mom actually used	我们谈论她的童年 围绕这一点,她说,她的妈妈实际上使用
14	to take her and put her in a basket and put her into the river and just send her down	把她放进篮子里 把她放进河里 然后送她下来
15	river to a friend's house.	河水到朋友家。
16	And I mean, this is the kind of stuff that nowadays you're like, you know, parents like	我的意思是,这是那种的东西 现在,你喜欢,你知道,父母喜欢
17	lose their minds.	失去他们的头脑。
18	Like Moses.	像摩西一样
19	Like exactly.	就是这样
20	And that she grew up in cold water in the morning.	她早上在冷水里长大
21	And of course, skiing and doing all the things they do in Colorado.	当然,在科罗拉多州滑雪和做所有的事情。
22	But she was absolutely convinced that the sort of bodily expectation of daily activity,	但她绝对相信 那种身体对日常活动的期待,
23	meaning just a sort of level of energy and almost stress if she didn't get a ton of	意思只是某种能量水平和压力 如果她没有得到一吨
24	outdoor movement every day, was determined by that early upbringing of just being outdoors	每天的户外运动 是由早期教育 仅仅是户外运动决定的
25	almost all the time.	几乎所有的时间。
26	And doing hard things and experiencing cold and things of that sort.	做艰难的事情,经历寒冷和类似的事情。
27	So I read the book and started doing hard things on a regular basis, mostly rucking.	于是我读了这本书,开始经常地做艰难的事情,大多是胡闹.
28	But it has been a few years since I've had a really big adventure.	但几年来,我经历了一场大冒险
29	And we'll talk about big adventures that include some actual danger.	我们来谈谈大冒险 包括一些真正的危险
30	And I make it a point each week to write down one thing that I'm going to do that is truly	我每星期要写一点 我要做的就是
31	uncomfortable.	感觉很不舒服
32	So thank you for changing my life for the better.	所以谢谢你改变了我的生活
33	It's transformed my mental health and I was already feeling really good.	它改变了我的心理健康 我已经感觉非常好。
34	Amazing.	厉害
35	I love that.	我喜欢
36	It's great.	赞曰.
37	So let's talk about modern life versus ancient nervous systems.	让我们来谈谈现代生活与古老的神经系统。
38	I think this is a big theme in your writing and your life.	我认为这是你写作和生活中的一大主题.
39	What do you think the human brain and nervous system were quote unquote, designed to do?	你认为人类的大脑和神经系统 被引出未引文,设计如何?
40	I'm not implying the origins of the design.	我不是在暗示设计起源
41	That's a different podcast.	这是一个不同的播客。
42	But what do you think the human species is really organized to do?	但是,你认为人类 真正有组织的做什么?
43	And how do you think that fits into modern life or doesn't fit into modern life?	你觉得这如何适合现代生活 或不适应现代生活?
44	Well, I think that we evolved in a context where we had to do hard things all the time.	嗯,我认为我们进化的背景 我们不得不 做艰难的事情,所有的时间。
45	Life was uncomfortable.	生活是不舒服的。
46	Right?	对吧?
47	You were out, you spent 100% of your time outdoors.	你出去了,你把100%的时间都花在户外了
48	It was often too hot, too cold, you were physically active all day.	它经常太热,太冷, 你一整天都在运动。
49	People walk something like 20,000 steps a day on average.	人们每天平均走两万步
50	And by the way, as you were taking those steps, you're usually carrying something heavy, right?	顺便说一句,当你走这些步骤时, 你通常携带着重物,对不对?
51	This could be your child, it could be tools, it could be an animal that you took down.	这可能是你的孩子, 它可能是工具, 它可能是动物 你拿下来。
52	You'd carry the meat back to camp.	你会把肉带回营地
53	You also had long periods of downtime that were unstimulated where you would talk to	你也有很长一段时间的停机时间 没有刺激你在哪里说话
54	other people face to face.	其他人面对面。
55	I mean, life was just, it was effortful.	我的意思是,生活只是, 它是努力的。
56	It was challenging.	这是挑战性的。
57	And you had to do those challenges and go through those discomforts in order to survive.	你不得不做那些挑战 并经历这些不适 以便生存。
58	And I think that the sort of promise and peril of modern life is that we no longer have to	我认为现代生活的希望和危险 就是我们不再需要
59	do these hard challenging things to survive.	做这些艰难的挑战 东西生存。
60	And if you want food, you can go to the gas station on the corner and get it.	如果你想要食物,你可以去街角的加油站拿.
61	There's just ample food.	食物足够了
62	I think we throw out about a third of the food that we produce.	我想我们把生产的食物的三分之一扔了
63	Physically, we obviously have to do a lot less physical activity to survive.	在身体上,我们显然必须做很多 较少的物理活动才能生存。
64	If you want to go somewhere, you just hop in your car, you walk across the parking lot.	如果你想去某处, 你只是跳到你的车, 你走过停车场。
65	You could actually just exist in your house and not really move, right?	你可能只是存在于你的房子 而不是真正的移动,对不对?
66	You could like do Uber Eats for all your food, you could work behind the screen.	你可以喜欢Uber吃你所有的食物 你可以在屏幕后面工作
67	So we've really removed that physical discomfort out of our life.	因此,我们确实 消除了身体上的不适。
68	And I also think, you know, even something like boredom, like boredom is an uncomfortable	我也觉得,你知道的, 即使是无聊的东西, 像无聊是一个不舒服的
69	thing.	东西。
70	And now when we feel boredom, we have this like very easy, effortless escape from it	现在,当我们觉得无聊的时候, 我们有一个非常容易, 费尽心力从它逃脱
71	in the form of a phone.	在电话的形式。
72	Temperature swings.	温行秋千.
73	We can live at 72 degrees.	我们可以活在72度。
74	I mean, this list goes on and on and on.	我的意思是,这个列表是不断的。
75	I could answer this question for for like hours, but I think that listeners get the	我可以回答这个问题 几个小时, 但我认为听众得到
76	point that we evolved in these environments of discomfort and now we have shifted over	指出我们是在这种不舒适的环境中进化的,现在我们已经转向了
77	to environments that are much more comfortable.	更舒适的环境。
78	Now, let me be clear.	让我说清楚
79	This is a good shift in the grand scheme of time and space, but it does come with problems	这在时间和空间的大计划上是一个很好的转变,但它确实有问题
80	because you find that because we involved in environments of discomfort, I think humans	因为我们陷入了不适的环境 我认为人类
81	are sort of wired to do the next easiest, most comfortable thing, because that would	做下一件最简单 最舒适的事 因为那样会
82	have served us in the past, right?	过去为我们服务过,对吧?
83	In the past, you didn't want to move too much just for the sake of it, because you	过去,你不想为了它而动太多 因为你
84	wanted to conserve calories.	想要保持热量。
85	If you had the opportunity to eat a little more food, you would probably do that because	如果你有机会 多吃一点食物, 你可能会这样做,因为
86	that would give you a survival advantage, right?	这会给你生存的优势,对不对?
87	You put on some fat.	你把一些脂肪。
88	You didn't want to spend too much time if it was too much too cold or something.	你不想花太多时间 如果太冷什么的。
89	And so we're wired to do the easy thing, but now we end up in this sort of easier world	所以,我们有线 做一件容易的事情, 但现在,我们最终 到了这种更容易的世界
90	and those sort of instincts we have, I think, backfire.	和那种直觉 我们,我认为,反射。
91	So call this an evolutionary mismatch, really.	所以说这是进化不匹配,真的。
92	我想休息一下 感谢赞助商Maui Nui Venison
93	Maui Nui Venison is the most nutrient dense and delicious red meat available.	Maui Nui Venison是现有营养最密集和最美味的红肉.
94	It's also ethically sourced.	亦有伦理渊源.
95	Maui Nui hunts and harvest wild access deer on the island of Maui.	毛伊努伊在毛伊岛上狩猎并收获野生出入鹿.
96	This solves the problem of managing an invasive species while also creating an	这解决了管理入侵物种的问题,同时也创造了一种
97	extraordinary source of protein.	异常的蛋白质来源。
98	As I've discussed on this podcast before, most people should aim for getting one gram	正如我之前在播客节目上讨论过的那样 大多数人应该想得到一克
99	of quality protein per pound of body weight each day.	每天每磅体重的质量蛋白质。
100	This allows for optimal muscle protein synthesis while also helping to reduce	这允许优化肌蛋白合成,同时也有助于减少
101	appetite and support proper metabolic health.	胃口和支持适当的代谢健康。
102	Given Maui Nui's exceptional protein to calorie ratio, this protein target is	鉴于毛伊努伊的特异性蛋白质对卡路里的比例,这个蛋白质的目标是
103	achievable without having to eat too many calories.	不需要吃太多卡路里就可以实现
104	Their venison delivers 21 grams of protein with only one hundred and seven grams per	他们的食肉动物 提供了21克蛋白质 每只只有一百零七克
105	serving, which is an ideal ratio for those of us concerned with maintaining or	服务,这对我们中关心维持或
106	increasing muscle mass while supporting metabolic health.	增加肌肉质量,同时支持代谢健康。
107	They have venison steaks, ground venison and venison bone broth.	他们有牛排 地上牛排和骨肉汤
108	I personally love all of them.	我个人爱他们。
109	In fact, I probably eat a Maui Nui venison burger pretty much every day.	事实上,我可能每天都吃一个毛伊·努伊肉肉汉堡
110	And if I don't do that, I eat one of their steaks and sometimes I also consume	如果我不这样做,我吃他们的牛排 有时我还吃
111	their bone broth.	他们的骨肉汤。
112	And if you're on the go, they have Maui Nui venison sticks, which have 10 grams of	如果你去,他们有毛伊·努伊·维尼森的棍子,它们有10克
113	protein per stick with just 55 calories.	每根蛋白质只有55卡路里
114	I eat at least one of those a day to meet my protein requirements.	我一天至少吃一个 满足我的蛋白质需求。
115	Right now, Maui Nui is offering Huberman podcast listeners a limited collection of	现在,Maui Nui正在给Huberman播客听众提供 有限的收藏
116	my favorite cuts and products.	我最喜欢的切割和产品。
117	It's perfect for anyone looking to improve their diet with delicious, high	任何想要用美味的 高高的饮食来改善饮食的人 都配得上
118	quality protein supplies are limited.	优质蛋白质供应有限.
119	所以去Maui Nui venison dot com slash Huberman 进入这个高地
120	quality meat today.	今天是优质肉类
121	Again, that's Maui Nui venison dot com slash Huberman.	再说一遍,那是毛伊·努伊·维尼森点 切开休伯曼。
122	Today's episode is also brought to us by Helix Sleep.	今天的剧集也由Helix Sleep带给我们.
123	Helix Sleep makes mattresses and pillows that are customized to your unique sleep	螺旋睡眠做床垫和枕头 适合你独特的睡眠
124	needs.	需要帮助。
125	Now, I've spoken many times before on this and other podcasts about the	现在,我说过很多次 关于这个和其他播客
126	fact that getting a great night's sleep is the foundation of mental health,	睡个好觉是精神健康的基础
127	physical health and performance.	身体健康和表现。
128	Now, the mattress you sleep on makes a huge difference in the quality of sleep	现在,你睡在床垫上 使睡眠质量大不相同
129	that you get each night.	你每晚都会得到的
130	How soft it is or how firm it is all play into your	多么柔软,多么坚固 都用在你的身上
131	comfort and need to be tailored to your unique sleep needs.	需要适应你独特的睡眠需要
132	If you go to the Helix website, you can take a brief two minute quiz and it will	如果你去Helix网站, 你可以做一个简短的两分钟的测验,它会
133	ask you questions such as do you sleep on your back, your side or your stomach?	问你那些你睡在背上、侧面还是肚子的问题?
134	Do you tend to run hot or cold during the night?	你经常在晚上发热还是发冷?
135	Things of that sort.	这样的事情。
136	Maybe you know the answers to those questions.	也许你知道这些问题的答案
137	Maybe you don't.	也许你不知道。
138	Either way, Helix will match you to the ideal mattress for you.	不管怎么样,海利克斯会为你配上最理想的床垫
139	For me, that turned out to be the dusk mattress.	对我来说,那是黄昏床垫。
140	I started sleeping on a dusk mattress about three and a half years ago,	我三年半前开始睡在黄昏床垫上
141	and it's been far and away the best sleep that I've ever had.	这已经是 我睡过最好的觉了
142	如果你想试试Helix Sleep,你可以去Helixsleep.com slash Huberman. 黑森州立大学.
143	Take that two minute sleep quiz and Helix will match you to a mattress	做两分钟的睡眠测验 赫利克斯会给你一个床垫
144	that's customized to you.	这是你定制的。
145	Right now, Helix is giving up to 27 percent off all mattress orders.	现在,海利克斯要放弃所有床垫订单 高达27%
146	Again, that's helixsleep.com slash Huberman to get up to 27 percent off.	再次,这是helixsleep.com 砍休伯曼 得到高达27%的下线。
147	As a neurobiologist and in some sense, a comparative neurobiologist,	作为神经生物学家 在某种程度上 作为比较神经生物学家
148	I like to step back and say, you know, what is a species, you know,	我喜欢退后说,你知道, 什么是物种,你知道,
149	trying to optimize for?	试图优化?
150	It sounds like a lot of what we were trying to optimize for	这听起来像很多 我们试图优化
151	throughout human history is to limit discomfort	整个人类历史是限制不适
152	and, of course, ensure that species persist.	当然,还要确保物种的持久性。
153	So reproduction is key.	所以复制是关键
154	And then making sure that our offspring,	然后确保我们的后代,
155	which need a lot of care over a long period of time	需要长期照顾的人
156	compared to other species, are taken care of.	相对于其他物种, 被照顾。
157	Like when you step back, it's like pure revolutionary lens.	就像你退后的时候,它就像纯粹的革命镜头.
158	To me, it seems pretty much that simple.	对我来说,这似乎很简单。
159	All the rest is noise, as they say.	其余的都是噪音,如他们所说。
160	So if our goal in human evolution is to rid ourselves of discomfort	所以,如果我们在人类进化中的目标是 摆脱不适
161	and make things easier and safer and propagate the species,	并让事情变得容易和安全 并传播物种,
162	then why at some point is more comfort bad for us?	那么,为什么在某个时候 更舒适 对我们不好?
163	There are side effects that happen, right?	有副作用发生,对不对?
164	And when you look at most of the diseases that kill us today,	当你看着今天杀死我们的大多数疾病时
165	they are a result of usually overconsumption of food, right?	通常是食物过度消耗造成的,对吧?
166	We eat too much, far more than we often need.	我们吃太多, 远远超出我们经常需要的。
167	We don't move enough.	我们动作不够
168	There's a lot tied to sort of metabolic health.	和新陈代谢的健康有很多关联
169	And so I think that I put this in the...	所以我想我把这个放进...
170	I like to say these are good problems to have	我想说这些是好问题
171	in the grand scheme of time and space, right?	在时间和空间的大计划,对不对?
172	I would prefer to have my problem be that,	我更希望我的麻烦是,
173	oh, I have to go exercise or something	哦,我得去锻炼什么的
174	to take care of my physical activity,	照顾我的身体活动,
175	than the fact that, like, oh, I have to go hunt	而不是我要去打猎
176	and gather every single day, like, to get my food.	并每天聚集起来,喜欢,拿我的食物。
177	But I do think that they are problems that we need to solve,	但我确实认为它们是我们需要解决的问题,
178	the fact that, you know, a lot of our modern problems	事实上,你知道,很多现代问题
179	are driven by the fact that our environments	因为我们的环境
180	have become so comfortable.	变得如此舒适。
181	Does that answer your question?	这能回答你的问题吗?
182	Yeah, that answers the question.	是啊,这回答了问题。
183	I heard someone say recently that a lot of what exists now	我最近听到有人说,很多现在存在的东西
184	in health and wellness is just trying to bring the outdoors indoors.	健康与健康只是试图 将户外的室内。
185	So I've tried to persuade, as everyone knows,	所以我想说服大家 大家都知道
186	people to get outside in the morning,	人们早上要出去
187	get sunlight in their eyes for all sorts of reasons.	出于种种原因,让阳光照射他们的眼睛。
188	But, you know, the whole business with red light,	但是,你知道,整个生意 有红灯,
189	long wavelength light, infrared light,	长波长光,红外光,
190	you can use one of those panels.	你可以使用其中的一个面板。
191	It can be quite useful.	这会很有用
192	There's also a lot of long wavelength light coming from the sun.	也有不少长波长光来自太阳.
193	Fresh air, we could debate grounding,	新鲜空气,我们可以辩论地面,
194	but many people believe it's helpful.	但很多人认为这很有帮助
195	Green spaces.	绿色空间。
196	I mean, I kind of agree with this idea that,	我的意思是,我有点同意这个想法,
197	you know, so much of what we're encouraging people to do	你知道,这么多 我们鼓励人们做
198	is just mimic doing what we used to do all the time.	只是模仿我们以前一直做的
199	It's what life used to be, right?	这是以前的生活,对不对?
200	Like I said, we spent 100% of our time in the outdoors.	就像我说的,我们在户外度过了100%的时间.
201	We evolved in the outdoors.	我们在户外演化。
202	That is kind of like our natural environment.	这有点像我们的自然环境。
203	And I think to continue with this example,	我想继续这个例子,
204	when you put us in four walls	当你把我们放在四面墙上
205	where we don't get that outdoor exposure,	在那里,我们没有得到 户外暴露,
206	some interesting psychological things start to happen	一些有趣的心理事情开始发生
207	that probably aren't that good for us.	对我们来说可能没那么好
208	And you can apply this idea to everything, like I said,	你可以把这个想法应用到一切,就像我说的,
209	like even physical activity.	就像身体活动一样
210	It's like exercise is a great example to me.	锻炼对我来说是个很好的例子
211	No one exercised in the past, right?	过去没有人行使过,对吧?
212	Exercise is something that we made up	锻炼是我们编造的
213	basically after the Industrial Revolution,	基本上在工业革命之后
214	because what happened is we get these jobs	因为我们得到这些工作
215	where now we're much more sedentary.	在那里,我们现在是 更多的定居。
216	And we start to realize,	我们开始意识到,
217	oh, these people who have the jobs where they sit all day,	哦,这些人有工作 他们整天坐在那里,
218	they're getting these strange new health problems	他们遇到这些奇怪的新健康问题
219	that we've never seen.	我们从来没有见过。
220	And yet the people who are kind of moving around all day	然而那些整天在移动的人
221	still in their jobs, they don't seem to get those problems.	仍然在他们的工作, 他们似乎没有得到这些问题。
222	So maybe activity is the difference maker.	所以,也许活动是不同的。
223	Hey, you guys that are sitting all day,	嘿,你们整天坐着
224	I want you to just go move around for the sake of it.	我要你为了它而四处走走
225	No, there's no actual point to it.	不,没有实际意义。
226	Move around for the sake of it.	随顺故而动.
227	That'll improve your health.	这会改善你的健康。
228	And this becomes this idea of exercise,	这变成了锻炼的想法,
229	movement for the sake of it,	为它而动,
230	which is this kind of strange idea	这是这种奇怪的想法
231	in the grand scheme of time and space.	在时间和空间的大计划。
232	But it does make sense in the context of a world	但它确实有道理 在一个世界的背景下
233	where the average American is walking	一般美国人走的地方
234	4,000 to 6,000 steps a day.	日行四千至六千步.
235	That's how we get our activities.	这就是我们如何获得我们的活动。
236	We have to manufacture it effectively.	我们必须有效地制造它。
237	And I will say, though,	我会说,虽然,
238	to continue with your example	继续以你为榜样
239	about how we sort of mimic what we used to do in the past,	关于我们如何模仿 我们过去做了什么,
240	I do think that when we try to solve for these problems,	我认为,当我们试图解决这些问题时,
241	sometimes the way we do it is sort of interesting.	有时我们这样做的方式是有点有趣。
242	We go, okay, if we need to move more,	我们走了,好吧,如果我们需要移动更多,
243	well, what if we got a belt	好吧,如果我们有一个皮带
244	and we put a motor on it	我们加了个马达
245	and a person could just run on this belt	一个人可以跑在这条腰带上
246	in this air-conditioned building?	在这座空调大楼里?
247	Oh, and then we'll put a television there.	哦,然后我们在那里放电视。
248	And that way you can just watch CNN,	这样你就可以只看CNN,
249	blare insane information into your face	你脸上充满了疯狂的信息
250	the entire time and be totally distracted.	整个时间 和完全分心。
251	Yeah, that sounds like a good idea.	是啊,这听起来是一个好主意。
252	But when we do that, what are we missing?	但是,当我们这样做,我们缺少什么?
253	So when a person runs outdoors, on the other hand,	所以,当一个人在户外运行, 另一方面,
254	let's say it's on a trail.	说在路上吧
255	Well, now you have all these other forms	那么,现在你有所有这些其他形式
256	of discomfort and stimulation that are coming your way.	令人不适的刺激 即将来临
257	So one, you've got the physical activity, obviously.	第一,你显然有身体活动。
258	But two is that the trail isn't this perfectly predictable thing, right?	但有两点是 线索不是完全可预测的 对吧?
259	If I'm on the treadmill, I can go,	如果我在跑步车,我可以去,
260	okay, 1% incline.	好吧,1%的内线。
261	I'm going to run six miles an hour.	我要跑六英里每小时。
262	And I just do that.	我只是这样做。
263	I don't have to think about it.	不须思议.
264	Well, the trail, it's going to go up and down.	嗯,小径,它会上下。
265	You're going to have rocks and ruts you have to navigate under.	你会有石头和鲁特 你要去导航。
266	That's a mental challenge.	这是一个心理挑战。
267	You're also going to have to think about the weather, right?	你也得考虑一下天气,对吧?
268	Now I have to deal with the temperature changes.	现在我必须应付温度的变化。
269	Oh, that looks like a storm might be coming in.	看来暴风雨要来了
270	There's also so much more that you take in from the environment.	还有更多,你从环境。
271	You're running through trees.	你跑过树。
272	You run into open spaces.	你跑进空地
273	And that has, I think, a real emotional,	并且,我认为,这是一个真正的情感,
274	I would say, even spiritual benefit from that nature.	我会说,即使是精神利益 从这种性质。
275	You're going to see totally random things, right?	你会看到完全随机的事情,对不对?
276	Like my favorite thing is when I go run on trails in Las Vegas.	就像我最喜欢的是我去拉斯维加斯跑步时
277	And you see that random coyote or the big horn sheep.	你看见那只野狼或大角羊
278	And it's just like, this is it.	它就像,这就是它。
279	Mountain lion?	山狮?
280	Mountain lion, right.	山狮,对.
281	Have you seen mountain lions?	你见过山狮吗?
282	I've seen them other places, but not in Vegas, unfortunately.	我见过他们 其他地方, 但不幸的是,不在拉斯维加斯。
283	Most people would say, fortunately, I'm on the other side.	大多数人会说,幸运的是,我在另一边。
284	Mountain lion's not going to hurt you.	山狮不会伤害你的
285	But if you get to see one, that's an opportunity.	但是如果你能看到一个, 这是一个机会。
286	I don't know.	师曰.
287	That video of that kid in Colorado where it's chasing him.	科罗拉多州那个孩子的视频 它正在追他
288	Or stalking him.	或者跟踪他
289	We could talk about that.	我们可以谈谈
290	I totally agree.	我完全同意你的观点。
291	I think that optic flow of the sort that you get out when you're	我认为光学流 那种你得到 当你是
292	hiking or walking or cycling or more dangerous activity,	徒步或步行或骑自行车或更危险的活动,
293	like motorcycling out of doors, we know that it has a powerful	像骑摩托车出门, 我们知道它有强大的
294	effect in suppressing some of the areas of the brain involved in fear.	抑制大脑中某些恐惧区域的作用。
295	I don't know if you're familiar with this literature.	我不知道你是否熟悉这些文献.
296	But Francine Shapiro, who actually ran her clinic behind Stanford	但弗朗辛·沙皮罗, 她实际上管理她的诊所 背后斯坦福
297	for a while, who came up with EMDR.	有一段时间,谁想出了EMDR。
298	This eye movement desensitization reprocessing for trauma.	眼部运动去敏化后处理创伤.
299	Came up with that on a walk and developed the lateral eye movements	在散步时发现了这个 并发展了横向眼动
300	that are the cornerstone of EMDR as a way to bring the walk into her clinic.	这是EMDR的基石 作为将走进她诊所的方法。
301	And then for years, I would hear about this and I thought it was complete garbage.	几年来,我会听到这个,我认为这是完全的垃圾。
302	I was like, as a neuroscientist, I was like, no.	我就像,作为一个神经科学家, 我很喜欢,没有。
303	And people would say, oh, the eye movements mimic rapid eye movements in sleep.	人们会说,哦,眼睛运动模仿睡眠中的快速眼睛运动。
304	That's why it works.	故能通达.
305	No, they don't look anything like the rapid eye movements in sleep, by the way.	不,他们看起来不像 睡眠中的快速眼动。
306	They say, oh, you know, it's creating cross-hemispheric	他们说,哦,你知道, 它正在创造跨半球
307	activation on the two sides of the brain.	脑两侧激活.
308	No, I mean, you get that if you have binocular vision,	不,我的意思是,你得到 如果你有望远镜视觉,
309	vision scientists, I was like, no, that's ridiculous.	视觉科学家,我说,不,这是荒谬的。
310	But then somewhere around 2016 to 2020, there were four papers	但后来在2016年到2020年的某个地方 有四篇论文
311	and then an additional paper in animal study.	然后是一篇关于动物研究的论文
312	So there's a mix of animal and human data showing that when animals or	因此,有动物和人类的混合数据 显示,当动物或人类
313	humans engage in this lateralized repetitive eye movement back and forth,	人类进行这种横向重复的双眼运动,
314	that it suppresses, among other areas, the amygdala.	它压制 其他地区, 艾米格达拉。
315	所以Amygdala激活槽。
316	And so there's something about forward ambulation,	因此,有一些东西 关于前突起,
317	nerds speak for walking and running, right?	书呆子说走走跑跑,对不对?
318	That suppresses the fear areas of the brain.	这抑制了大脑的恐惧区域.
319	And I'm convinced that this is a central reason why movement out of doors	我深信这是 走出大门的核心原因
320	is so fundamentally different on our psyche and our level of calm	我们的心灵和平静程度 根本不同
321	as compared to running on a treadmill or God forbid, just sitting at a desk all day.	比起跑步机或者上帝禁止的跑步 整天坐在桌子上
322	Yeah, and that makes sense.	是啊,这是有道理的。
323	And I would wonder evolutionarily if that would be for hunting.	而我会想,进化是否是狩猎。
324	So something like persistence hunting, right?	所以像坚持狩猎,对不对?
325	That's a dangerous act.	这太危险了
326	Yes, you have to hunt every single day.	是的,你必须每天打猎。
327	That's how you're going to survive to get that food.	这就是你如何生存来得到食物。
328	At the same time, it's still very perilous, right?	同时,它仍然非常危险,对不对?
329	You're not walking down to Walmart and getting stuff.	你不能走到沃尔玛去拿东西
330	And so if you had that fear suppression in the context of an act that is somewhat dangerous,	所以,如果你有这种恐惧压制 在某种危险的行为,
331	that would probably give you an advantage to actually end up taking down that animal.	这可能给你一个优势 最终将动物。
332	Huge.	巨大的。
333	There's a video of some hunters, it appears to be in Africa,	有段关于一些猎手的视频 似乎在非洲
334	forgive me for not knowing exactly where it was,	原谅我不知道它的确切位置
335	prepared to essentially walk towards a group of lions that are on a kill.	准备基本上走向一群狮子 正在杀。
336	And the lions look up from the kill and there are these hunters walking	狮子从杀戮中抬头看 猎人走着
337	like with spears vertical, right?	像长矛垂直,对不对?
338	And the lions are like, wait, what's going on here?	而狮子像,等等, 这是怎么回事?
339	You know, typically this is the other, the scenario is the other way around.	你知道,通常这是另一个, 情景是相反的。
340	Are you familiar with this video?	你熟悉这段视频吗?
341	No.	没有
342	And the hunters, they're translating into the captions and assuming it's accurate,	而猎人, 他们正在翻译为标题 假设它是准确的,
343	they're saying, you know, it's key that we just keep moving forward.	他们说,你知道,这是关键 我们只是继续前进。
344	And that confuses the lions.	这混淆了狮子。
345	And they think that, you know, that because we're continuing to look at them and move forward,	他们认为,你知道, 因为我们继续 看着他们,向前迈进,
346	they'll move off the kill.	他们不会杀人的
347	But if we avert our gaze, then they won't and we can get attacked.	但是,如果我们避免我们的目光, 那么他们不会,我们可以被攻击。
348	And it's happened before.	而前所发生.
349	And they literally walk these lions off the kill.	他们真的走这些狮子 从杀。
350	And the lions are, you can see that they're perplexed.	狮子是,你可以看到 它们被迷惑。
351	These guys aren't afraid at all.	这些人一点都不害怕
352	And they just sort of start backing away.	他们只是开始退缩。
353	And a couple of them are negotiating in their minds, you can see.	他们之中有一对正在谈判,你可以看到。
354	And they basically walk these lions off the kill and take the kill.	他们基本上走这些狮子 离开杀戮,并带走杀戮。
355	And there's so much going on there that relates to what we're talking about.	也有很多事情与我们所说的有关。
356	But forward ambulation in the context of hunting, I agree with you.	但是,在狩猎的背景下,我同意你的看法。
357	I think it could have huge implications.	我认为它可能会有巨大的影响。
358	Also a great metaphor for life right there, right?	也是生活的一个伟大的比喻,对不对?
359	It's like, just keep moving forward.	这就像,只要继续前进。
360	If you just kind of focus on the kill, as it were, and just keep moving forward,	如果你把注意力集中在杀人上 继续前进
361	don't hesitate.	别犹豫
362	That can get you pretty far.	这可以让你相当远。
363	So you're a writer.	所以,你是一个作家。
364	But you get into the outdoors a lot.	但你经常走进户外
365	I do.	当然
366	And you do hard, scary things on purpose.	你故意做那些令人恐惧的事
367	So I'm curious about the younger Michael Easter.	所以我对年轻的迈克尔·复活节很好奇
368	When you were a kid, were you the kid that would hold on to the firecracker to the very last second?	你小的时候,你是那个 紧紧抓住鞭炮的孩子吗?
369	Were you the kid that was like, let's jump that roof into the pool?	你是那个孩子吗? 我们跳到池子里去?
370	I'm not giving suggestions here.	我不会给建议
371	But I knew kids like that.	但我认识这样的孩子。
372	They usually were named Johnny, for whatever reason.	他们通常被命名为约翰尼,无论出于什么原因.
373	There's a correlation there.	这里有种关联
374	Were you that kid or were you the writer kid?	你是那个孩子还是那个作家?
375	So I was not the kid that would hold the firecracker to the last second,	所以,我不是那个孩子 谁会把鞭炮拖到最后一刻,
376	jump from the second story into the pool.	从第二个故事跳进游泳池。
377	And I'm still not that person.	而我还是不是那个人。
378	I'm a person where, if I had a good reason,	我是一个人,在那里, 如果我有很好的理由,
379	what sort of bigger thing is holding that firecracker to the last end going to give me	还有什么大不了的? 把鞭炮拖到最后会给我的
380	that I'm perfectly willing to accept that risk?	我完全愿意接受这种风险?
381	So the things that I do that might be considered dangerous or challenging,	因此,我所做的事情 可能被认为是危险 或挑战,
382	I always assume there's going to be a greater reward at the end.	我一直认为最后会有更大的回报
383	I'm not just doing something hard for the sake of doing something hard.	我不只是做一些艰难的事情 为了做一些艰难的事情。
384	Think about it like you're skateboarding.	像滑板一样想一想
385	As you were learning how to skateboard,	当你学会滑板时
386	I'm sure you fell a lot.	我敢肯定,你跌了很多。
387	Yeah, all the time.	是啊,所有的时间。
388	You banged yourself up, got all these scuffs on your arm.	你自爆了 手臂上都沾满了手铐
389	But the point wasn't to fall.	但重点不是倒下。
390	Falling, however, was something that came as you got better as a skateboarder.	然而,摔跤是随着你成为滑板手而来的。
391	So the point is not to fall.	所以关键是不要掉下去
392	The point is to go, OK, what is the overall goal?	重点是去,OK,什么是总体目标?
393	To be better as a skateboarder.	成为更好的滑板手
394	And in the process, I'm probably going to have to do some things that maybe	在这个过程中,我可能不得不做一些事情 也许
395	bang me up a little bit that have some element of danger,	敲我一点点 有危险的因素,
396	but to focus on that overall goal.	但要专注于这个总体目标。
397	So I'd say I've always been like that.	所以我会说,我一直这样。
398	And I personally find as a journalist, I read a lot of studies.	作为一名记者 我读了很多书
399	I speak to experts.	我和专家说话
400	I call people like you who have a PhD, pick their brain.	我打电话给像你这样的人 谁有博士, 选择他们的大脑。
401	But I also find that sometimes I get the best information and can better process it	但我也发现有时我得到最好的信息 并且可以更好地处理它
402	and put it into a narrative that someone can identify with	把它写成一个可以被别人认同的叙述
403	and maybe learn from it more if I actually go to the source.	并且也许从中吸取更多的教训 如果我真的去源。
404	And I have a story around that.	我有一个故事。
405	And sometimes for me, going to the source leads me into	有时,对我来说,去源 引导我进入
406	places that are a little bit, I would say, off the beaten path, maybe.	那些地方有点,我想说, 离开被打的路,也许。
407	Yeah, sometimes I go to labs, you know, and there's no danger there.	是啊,有时候我去实验室,你知道, 那里没有危险。
408	Plenty of coffee, nice and air conditioned.	大量的咖啡, 良好的和空调。
409	Nothing's going to go wrong.	不会有事的
410	But, you know, my work has taken me to some war zones,	但是,你知道,我的工作 带我去了一些战区,
411	to the middle of the jungle in the Amazon.	到亚马逊丛林的中间
412	I went up to the Arctic for 30 days.	我去北极30天了,我去了北极
413	I just completed this long hike in the middle of nowhere, Utah.	犹他州,我刚刚在荒郊野外完成了这次长途旅行
414	And I do find that on those trips, that's where you start to peel back	我确实发现在这些旅行中, 这就是你开始剥回
415	the deeper layers of whatever idea I'm trying to communicate.	更深层的 任何想法,我想沟通。
416	So I think that there's a big difference between intellectual understanding	所以,我认为 知识理解有很大的不同
417	and experiential understanding.	和体验理解。
418	And it's that experiential understanding, like, I want to get to the heart of that.	这是经验性的理解, 就像,我想得到的核心。
419	I want to get to the heart of that, because if I can communicate that,	我想说清楚,因为如果我能传达出来
420	I have a higher probability of getting a person who reads my work	我得到一个读我作品的人的可能性更高
421	to perhaps take an action that could improve their life.	采取可能改善他们生活的行动。
422	And it doesn't have to be big.	亦不须大.
423	I'm not suggesting people have to go to the jungle or go up to the Arctic.	我不是建议人们去丛林或北极
424	But I am saying start where you're at and do something	但我是说从你在哪里开始 做点什么
425	that's maybe a little bit out of your comfort zone,	这也许有点出你的舒适地带,
426	maybe a little bit of a challenge and see how it goes.	也许有点挑战 看看情况如何
427	Oh, you didn't die?	哦,你没死?
428	Great.	不错
429	Maybe try it the next day and the next day.	也许第二天和第二天都试试
430	And so by sort of continuously pushing that edge,	因此,通过某种 不断推进的边缘,
431	I think that people find that you don't fall off the edge.	我认为人们会发现你不会掉下去
432	The edge tends to expand.	边缘倾向于扩张.
433	And as the edge expands, you end up a better person.	随着边缘的扩大,你最终会成为一个更好的人.
434	Yeah, I definitely want to talk about your 2% rule	是的,我绝对想谈谈你2%的规则
435	and some of the other actionable items that you've delineated in your books	以及你书中描述的一些其他可诉物品
436	and elsewhere in your in your substack.	在你脚下的其他地方
437	I want to sort of it's not a challenge.	我想说这不是挑战
438	It's a question about, okay, if humans have introduced so many comforts	这是一个问题,好吧,如果人类 已经引入这么多的舒适
439	to their lives that small things feel uncomfortable.	对他们的生活来说,小东西感到不舒服。
440	Like for me, I like flying places, but I don't like airports.	对我来说,我喜欢飞行的地方, 但我不喜欢机场。
441	I travel with a lot of supplements.	我旅行时带了很多补充品
442	I'm always secondary screened.	我总是二级筛选。
443	I don't check luggage.	我不检查行李。
444	And it's funny because it's such a small thing, right?	这很有趣 因为它是如此小的事情,对不对?
445	To wait for your bag to be secondary screened.	等待你的包 被二级筛选。
446	But these things can become annoyances.	但这些东西会变得很烦恼
447	We're human and I love to laugh at myself	我们是人类,我喜欢笑自己
448	when I get annoyed about these little things.	当我为这些小事生气的时候
449	You go, oh, like this thing bothered me or something.	你走,哦,就像这东西 困扰我什么的。
450	So if we lower our threshold for what we consider challenging	因此,如果我们降低我们的门槛 对于我们认为挑战
451	and I'm making myself the butt of the joke here.	我让自己成为笑话的屁股在这里。
452	But it's pretty serious if you look out and think, okay, some people,	但是,这是相当严重的 如果你看出来 并思考, 好吧,一些人,
453	they're hearing us talk about doing hard things.	他们听到我们谈论 做艰难的事情。
454	But for many people, even though there's so many comforts, life feels hard.	但对于许多人来说,尽管有这么多的舒适,生活却感到艰难.
455	It's like work is hard.	犹如勤劳.
456	Things are expensive.	东西贵.
457	It's hard to get enough sleep.	睡得够久了
458	Everyone's always blaring at us at all the things we're supposed to be doing.	每个人都在对我们大吼大叫 我们该做的事
459	The world seems unstable.	世界似乎不稳定。
460	I think many people already feel like they're inundated with challenge,	我认为很多人已经觉得 他们被挑战淹没,
461	even though we're talking about the creature comforts that we all enjoy.	虽然我们谈论的 生物舒适 我们都享受。
462	If somebody wants to start exploring leaning into discomfort in the way that grows them	如果有人想开始探索 接近不适的成长方式
463	and actually makes those other discomforts that we're talking about dissolve away,	而实际上使那些其他的不适 我们谈论解散,
464	how should they start to go about that?	他们该怎么开始呢?
465	A couple things come to mind.	有几件事想起来了
466	I'm trying to think how to get into it.	我试着想如何进入它。
467	And what I think that I will use is an example of myself and I'll unpack that	我觉得我会用我自己的榜样 我会整理一下
468	and I'll unpack it at a level where we talk about something where it's a big challenge	我会把它打包起来 放在我们谈论一个重大挑战的地方
469	and then also something people can use every day.	还有人们每天可以使用的东西
470	So I'll give you the example of for the Comfort Crisis,	以慰安妇危机为例
471	I go and I spend 30 days in the Arctic, a little more than 30 days.	我走了,我花了30天在北极, 一点点超过30天。
472	Now, when I fly up there, I fly from Las Vegas to Anchorage, Anchorage to Kotzebue,	我从拉斯维加斯飞到安克雷奇 安克雷奇到科泽布
473	which is this little town just 20 miles above the Arctic Circle.	这个小镇在北极圈20英里外
474	And then from Kotzebue, you get in a plane that is about the size of a pack of gum.	然后从Kotzebue, 你得到的飞机 大小大约一包口香糖。
475	And you take that plane out more than 100 miles into the Arctic and it drops you off.	然后把飞机开到北极100多英里 然后它就把你送走了
476	Now, when I get on that plane from Vegas, it's like a 747.	现在,当我从拉斯维加斯上飞机, 它就像一个747。
477	And I'm like you, I hate flying because seats are too small and cramped,	我和你一样,我讨厌飞,因为座位太小而且抽筋
478	planes too hot, the movies in the seat back, they suck.	飞机太热, 电影在座后,他们吸。
479	The coffee, not very good.	咖啡,不怎么好喝。
480	There's usually a baby crying.	通常有婴儿在哭.
481	If I need to go to the bathroom, bathroom's totally cramped,	如果我需要上厕所, 浴室完全抽筋,
482	like flying is just terrible.	像飞行只是可怕的。
483	I'm like flying is the worst.	我就像飞行是最糟糕的。
484	And then I go spend this 30 days in the middle of the Arctic.	然后,我去这30天 在北极中部。
485	So if I want to drink anything, I got to hike down to a stream	所以,如果我想喝任何东西, 我得爬到一条溪流
486	and I got to carry the heavy water bags back up to camp.	我得把重水袋带回营地
487	I am freezing cold the entire freaking time.	我整个时间都冻僵了
488	If I want to go to the bathroom, I have to hike out on the tundra	如果我想上厕所,我必须爬到苔原上去
489	and I have to bring the rifle because there's grizzly bears.	我必须把步枪带来 因为那里有灰熊
490	I'm starving the entire time.	我整个时间都在挨饿
491	If I want to get warm, it requires picking up firewood,	我要是想取暖,就要捡柴
492	of which there's not many hauling it back.	很少有人把它拖回来
493	Everything is hard.	一切难得.
494	Everything is uncomfortable.	一切都很不自在。 。
495	That whole experience for the whole month.	这整个月的经验。
496	So then when I get onto the plane that goes from the Arctic back to Las Vegas,	当我登上从北极飞回拉斯维加斯的飞机时
497	it's like what do you think my experience of that flight was like?	你觉得我那次飞行的经验是什么样子的?
498	Pure luxury.	纯奢侈.
499	Holy shit.	见鬼
500	Greatest thing that ever happened to me.	发生在我身上的最棒的事
501	It's like that chair.	就像那把椅子一样
502	I sat in a real chair for more than a month.	我坐在一个多月真正的椅子上
503	It's like this is so comfortable.	感觉好舒服
504	Coffee was hot.	咖啡很热。
505	I'm like this is the best thing I've ever drank.	我像这是我喝过最棒的东西
506	I had like 12 bags of pretzels, the crying baby.	我喝了12袋脆饼 哭的宝贝
507	I'm like oh yeah, just hand me that baby.	и碞钩琌摆 р腳ī倒и
508	I got it.	我来
509	Movies in the seat back.	后座的电影.
510	It was so boring up there that we were reading the labels on our energy bars.	上面太无聊了,我们读了我们能量栏上的标签。
511	And so when you show me Fast and the Furious like 79,	所以当你们给我看"快"和"愤怒"像79,
512	it's like this is the greatest thing I've ever seen.	我见过最伟大的东西
513	And then when I go to the bathroom,	然后当我去浴室,
514	not only do I not have to take the rifle,	我不仅不用拿枪
515	that would have been problematic on the plane,	在飞机上会出问题
516	but I hit this button in this bathroom.	但我在浴室按了这个按钮
517	It's a metal thing, a little red button,	这是一个金属的东西, 一个红色的按钮,
518	and hot running water comes out of a faucet and hits my hands.	热的自来水从水龙头流出来 撞到我的手
519	I hadn't had hot running water on my hands for more than a month.	我一个多月没喝热水了
520	And it was just like oh my god.	这就像我的天啊。
521	Let me remind you too that this is happening in a tube of steel	我也提醒你,这是在钢管里发生的
522	that's hurtling through the air at like 600 miles an hour,	时速六百英里的空气中
523	35,000 feet above sea level.	海拔35,000英尺.
524	And it was one of those moments where I'm like,	也是那种我喜欢的时刻之一
525	holy shit, it is so amazing to be alive today.	神圣的狗屎,它是如此惊人 活着今天。
526	We have the most amazing access to just luxuries and comforts ever.	我们拥有有史以来最令人惊奇的奢侈和舒适
527	And yet we often forget that, right?	但我们常常忘记这一点,对吧?
528	So what did it take for me to realize that that flight is a freaking miracle	所以,我花了多少时间才意识到 那飞行是一个惊人的奇迹
529	instead of this huge personal injustice to Michael Easter?	而不是对迈克尔·复活节的这种巨大的个人不公正?
530	I had to go out and I had to sort of reset that goalpost	我不得不出去,我不得不 排序重置的门柱
531	and go out into a world that was totally different,	进入一个完全不同的世界
532	that was totally challenging,	这是完全挑战,
533	that taught me that the world I came from was actually quite great.	这告诉我,我来自的世界 其实是相当伟大的。
534	So there's this psychologist, I believe he's now at Brown.	所以有个心理学家 我相信他现在在布朗
535	When I spoke to him, he was just finishing up his PhD at Harvard.	我和他说话时 他刚在哈佛大学读完博士学位
536	And he did the study that was published in Science.	他做了在科学杂志上发表的研究。
537	I can't remember its title,	我不记得它的标题了
538	but he basically came up with this theory	但他基本上想出了这个理论
539	that's called prevalence induced concept change.	这叫做流行导致的概念改变。
540	So what they did in this study is they took a group of people.	所以,他们在这个研究中所做的是 他们带走了一群人。
541	There was like three different phases of the study,	研究有三个不同的阶段
542	but I'm going to talk about two of them	但我要说两个
543	because I think they're most relatable.	因为我觉得它们最可重塑
544	What they did is they took a group of 800 different people	他们做的是他们带走了800个不同的人
545	in the first study or I can't remember how many people,	或者我不记得有多少人
546	but they had them look at 800 different faces in a row.	但他们一连看八百个不同的面孔
547	So they'd look at face after face after face.	这样他们就会在脸后看脸
548	And these people had to deem whether these faces	这些人不得不考虑 这些脸
549	were threatening or non-threatening.	威胁或不威胁。
550	So you're going non-threatening, non-threatening,	所以,你要去 不威胁,不威胁,
551	oh, threatening, threatening, face after face.	哦,威胁,威胁, 脸后。
552	Now at the 200th face, what they did is they started showing	现在在第200张面孔上, 他们做的是开始显示
553	these people fewer threatening faces, successively fewer.	这些人威胁性面孔更少, 接连减少。
554	The second study they did, it was a similar setup,	他们做的第二项研究, 是一个类似的设置,
555	but they used research proposals and these people had to deem	但是他们利用了研究建议 这些人不得不认为
556	whether these research proposals were ethical or unethical.	无论是这些研究建议都是道德的还是不道德的。
557	Same deal, about midway through they start feeding these people	同样的交易,中途他们开始喂养这些人
558	fewer and fewer unethical proposals.	越来越少不道德的建议。
559	Now these two scenarios, they should be pretty black or white, right?	现在这两种情景,它们应该是黑色或白色的,对吧?
560	Either you look at a face and it either threatens you	你要么看着一张脸 要么威胁你
561	or it does not threaten you.	或者不会威胁你
562	You read a research proposal and it either crosses	你读过一个研究提案 要么就交叉
563	this like moral line you have in the sand or it doesn't cross it.	这就像道德线 你有在沙子上 或者它没有越过它。
564	What they found though is that people basically see gray.	但是他们发现人们基本上看到灰色。
565	So as people started encountering fewer truly threatening faces,	所以随着人们开始遇到 较少真正的威胁面孔,
566	they started judging faces that were on the borderline as threatening.	他们开始判断在边界线上的面孔是威胁性的。
567	So they said threatening just as many times,	他们说,威胁 一样多次,
568	even though the faces weren't truly threatening,	虽然面孔没有真正威胁,
569	faces that they would have let slide before.	面对他们以前会放过的人
570	Same with the research proposals.	与研究建议相同。
571	As they get fewer and fewer unethical ones,	随着他们越来越少的不道德者,
572	they start to get nitpicky, right?	他们开始变得挑剔,对不对?
573	They're like, oh, well, there's that one line in there,	他们就像,哦,嗯, 有一条线在那里,
574	yeah, that's unethical, throw it in the pile.	是啊,这是不道德的,扔到堆。
575	So the guy calls this prevalence-induced, his name is David LaVari,	那人称这种流行症 叫做大卫·拉瓦里
576	calls it prevalence-induced concept change.	称之为流行引起的概念变化。
577	And it basically finds that as people experience fewer and fewer problems,	它基本上发现,随着人们经历的问题越来越少,
578	we don't actually become more satisfied.	我们其实不会更满意
579	We simply sort of lower our threshold for what we consider a problem.	我们只是降低了我们对于我们所认为的问题的门槛。
580	So when you apply that to life today to make this practical,	所以当你用它来改变今天的生活时
581	it's like as the world has become a lot more comfortable,	就像世界变得更舒适一样
582	as we encounter fewer sort of traumas and real problems in our life,	当我们遇到 较少的创伤 和真正的问题 在我们的生活,
583	we don't necessarily stop and go, this is amazing.	我们不一定停下来走,这是惊人的。
584	We simply broaden our definition of what a problem is,	我们只是拓宽了对问题的定义,
585	of what a discomfort is.	何为不适.
586	And so we end up with the exact same number of problems, of discomforts,	我们最终会遇到同样多的问题 和不适的问题
587	but they've just become progressively more hollow over time.	但随着时间推移,它们变得空洞
588	I like to think about that as the science of first world problems.	我想把它当作第一世界问题的科学。
589	I think you can think about it as a moving goalpost.	我认为你可以把它当作一个移动的门柱。
590	So it's like you go into one environment	就像你进入一个环境
591	and that sort of sets your expectations, right?	那种设定你的期望,对不对?
592	We're sort of designed to search for problems, more or less designed,	我们的设计是寻找问题, 或多或少的设计,
593	designed to search for problems.	旨在寻找问题。
594	So you're going to find them in your environment,	所以你会在你的环境中找到它们
595	no matter how unproblematic your environment is,	无论你的环境有多无问题
596	sort of objectively unproblematic.	客观上是没问题的
597	So when I talked to Lavari, he basically said,	当我和拉瓦里谈话时 他基本上说
598	like, yeah, I think it makes theoretical sense	喜欢,是的,我觉得这有理论意义
599	that if you're going into a place where your problems are more acute	如果你要去一个你的问题更尖锐的地方
600	and say objectively more realistically problems,	并客观地说 更现实的问题,
601	when you go into this less problematic environment,	当你进入这个不太麻烦的环境,
602	you'll sort of be like, wow, this is fantastic.	你会有点像,哇, 这太棒了。
603	Now, of course, over time, you're going to adapt back.	现在,当然,随着时间的推移, 你会适应回。
604	And I found that under myself.	我发现在我自己下面。
605	So when I got back from the Arctic, I'm like a Zen monk, man.	故从北极归来时,犹如禅和尚.
606	I'm just like, nothing's rattling me.	我只是喜欢,没有什么 惹我。
607	That was my wife's comment, like, nothing rattles you since you're back.	这是我妻子的评论, 喜欢,没有什么困扰 你,因为你回来了。
608	For how long?	多长时间?
609	Probably a month, probably a month.	也许一个月,也许一个月。
610	Then my question becomes, well, I can't go to the Arctic every month.	然后,我的问题变成,嗯,我不能每月去北极。
611	One, I can't.	一个,我不能。
612	Two, nor do I want to.	二,我也不想这样
613	So what can I do in my life that sort of	我这辈子能做什么?
614	constantly pushes that goalpost back into a place	不停地把门柱推回一个地方
615	where I'm less neurotic, more or less?	在那里我不太神经质,或多或少?
616	It's almost like we live on a neurotic treadmill in a way.	这几乎就像我们住在 一个神经性跑步机的方式。
617	As problems fade, we just keep searching for problems and finding them.	随着问题消退,我们只是不断寻找问题并找到它们.
618	So I think there's a lot of things that a person can do in their daily life.	所以我认为一个人在日常生活中可以做很多事情.
619	And people can get creative around this.	人们可以围绕这个来创造。
620	For example, volunteering.	例如,志愿工作。
621	If you live a decent life, well, why don't you go help people	如果你过上体面的生活 为什么不去帮助别人
622	whose lives are a little harder than yours?	谁的生活比你更艰难?
623	And you'll see what it could be like and what it's like out there.	你会看到它可能是什么样子 和它是什么样子在那里。
624	And that'll give you some sort of perspective.	这会给你一些视角。
625	And that's something you can do.	这是你能做的。
626	It takes an hour a week or something, right?	一周要一个小时,对吧?
627	I've talked to people who go to recovery meetings, including myself.	我跟参加康复会的人谈过了 包括我自己
628	You go into a meeting and you hear these stories	你去开会,听到这些故事
629	from people who are at the most rock bottom moment of their life.	从处于人生最底层的时刻的人那里
630	I'm like, that'll reset what you consider a problem pretty damn fast.	我很喜欢,那会重置什么 你认为一个问题 非常他妈的快。
631	You just walk out going, wow, I was complaining that my tax guy	你走出去,哇,我抱怨我的税务员
632	was asking for a lot of papers.	问了很多文件。
633	And this guy just told me a story that just blew my mind.	这家伙刚刚告诉我一个故事 让我心碎。
634	That's a real problem.	这是一个真正的问题。
635	And so I think we need to have moments like that	所以我认为我们需要有这样的时刻
636	that sort of press back against us and put things in a little bit more context.	那种压力回击我们 并把事情放在 一点点的背景。
637	And I do think you need the sort of moment where you think about that	我确实认为你需要 那种时刻,你认为
638	and you tell yourself the story around that.	你把自己的故事告诉自己
639	That's a really important part.	这是一个非常重要的部分。
640	And this is kind of going off on a weird path.	这条路有点奇怪
641	I don't know where it'll take us, but we'll find out.	我不知道它会带我们去哪 但我们会发现的
642	When you think about something like a rite of passage,	当你想到像 仪式通过,
643	people would do in these, tribes around the world	人们会做在这些,世界各地的部落
644	had these different rites of passages all throughout time.	一直以来都有不同的仪式
645	And this was not like they're all communicating and figuring this thing.	这不像他们都在沟通和思考这件事。
646	No, these things arose spontaneous.	不,这些东西是自发的
647	And the point of a rite of passage is that we have a person	我们有一个人
648	who's at point A in their life.	谁在他们生命的A点。
649	And we need to get them to point B where they're going to be more capable,	我们得让他们知道B点 他们的能力会提高
650	more confident, more competent.	更自信,更有能力。
651	We don't just say, hey, you're ready to go to point B.	我们不只是说,嘿, 你准备去B点。
652	We would often send them out to do something challenging.	我们经常派他们去做一些具有挑战性的事。
653	Could be like extended time in nature.	可能像在性质上延长时间。
654	There's all these different things.	皆有种种差别.
655	And in that process, the person would struggle.	在这个过程中,这个人会挣扎。
656	They would face all these different problems.	他们将面临所有这些不同的问题。
657	They would have to figure their shit out.	他们得想出办法
658	And then they would come back and they would be at point B.	然后,他们会回来 他们将会在B点。
659	But there was a point where people would sort of gather around and say,	但有一点 人们会聚集在一起说,
660	what did you learn about that?	你学到了什么?
661	What story are you telling yourself about that?	你对自己讲什么故事?
662	Shaping the narrative around a life event becomes critically important,	围绕一个生命事件的叙述变得至关重要
663	I think, for mental health and how you frame issues.	我认为,为了精神健康 和你如何设定问题。
664	And so think of the concept of event centrality.	想想事件中心的概念。
665	It's like, how central is an event going to be to my life?	这就像,一个事件会是怎样的中心 对我的生活?
666	And what story am I going to tell around it?	我要讲什么故事?
667	So people who tend to take something bad that happened in their life,	因此,人们倾向于采取一些 坏的东西,在他们的生活中发生,
668	and they take that in as the central component of their personality,	他们把这当作人格的核心组成部分
669	tend to have worse mental health.	精神状况更差
670	Whereas people who take it and say, hey, this thing happened,	而人们谁拿它说,嘿, 这件事情发生了,
671	but what can I learn from it?	但我能从中学到什么?
672	How can I grow from it?	我怎么能从中成长?
673	What might happen in the future?	将来会怎样?
674	Yes, this sucks hard right now.	是的,这下糟透了
675	But where might it take me in the past or in the future?	但在过去或将来,它会带我去哪里呢?
676	And those two people are going to have completely different trajectories.	那两个人的轨迹会完全不同
677	So the narrative you tell yourself becomes really important.	所以,你告诉自己的叙述 变得非常重要。
678	A few years ago, I started keeping a folder where I would look back	几年前,我开始保留一个文件夹 在那里我会回顾
679	to different phases of life and just list out sort of the bullet point events	到生命的不同阶段, 并只是列出 排序的弹点事件
680	of like zero to five and five to ten with no particular end point in mind.	如0到5,5到10,没有特定的终点。
681	It's an exercise that I find very useful because it offers the opportunity	我认为这是很有用的 因为它提供了机会
682	for this kind of like, how do I frame this thing?	对于这种东西, 我如何设定这个东西?
683	Oftentimes, the things that felt the worst at that time	常常,那些感觉最糟糕的事情 在当时
684	turned out to be some of the best things ever.	成为有史以来最好的事物
685	And then you can start to create a timeline,	然后你就可以开始 创建一个时间表,
686	and you realize that most of the things that felt really bad at the time	你意识到,大多数的事情 感觉真的很糟糕在当时
687	turned out to be the best thing ever.	原来是最棒的东西
688	And the big wins were almost always the outgrowth of those prior negative experiences.	而大赢家几乎总是 那些过去负面经验的产物。
689	It's just kind of wild.	它只是一种野性。
690	But it gets back to this theme that I think is thread throughout	但是,它回到这个主题 我认为是线性贯穿
691	so much of what we're talking about today and your work,	我们今天谈论的很多 和你的工作,
692	which is that it seems like discomfort is a prerequisite	也就是说 感觉不舒服是先决条件
693	for really feeling truly good about oneself and the world.	感觉自己和这个世界都很好
694	Like, I'm not sure that they can exist separately from one another.	我不确定它们能分开存在
695	I think we come into the world as these like bubbling babies	我想我们像婴儿一样进入这个世界
696	and like nervous systems prepared to learn.	像神经系统 准备学习。
697	And so hopefully, the early phase of life is nothing but joy and peace and comfort.	所以希望,生命的早期阶段 只不过是欢乐,和平和舒适
698	I mean, our parents devote themselves to that, we hope, right?	我的意思是,我们的父母 致力于这一点,我们希望,对不对?
699	And then at some point, they ought to pull us aside and say,	然后,在某些时候, 他们应该拉我们一边说,
700	hey, listen, you know, the next like 70 years are going to be these,	嘿,听着,你知道, 接下来的70年将是这些,
701	this sawtooth of really tough, really great, really tough, really great experiences.	这个锯齿非常坚硬,非常棒,非常棒,非常棒的经历。
702	But they don't tell us that.	但他们没告诉我们
703	And I think that most of us go through life	我觉得我们大部分人过着人生
704	trying to get back to this place where everything is taken care of.	试图回到这个地方 在那里一切都得到了照顾。
705	But what you're saying is that that's the exact wrong approach.	但你的意思是,这是完全错误的方法。
706	And in fact, it's not, we don't want to be infants.	事实上,我们不想成为婴儿。
707	But at some level, from a comfort perspective, we sort of infantilize ourselves.	但从某种程度上来说,从舒适的角度来看, 我们有点幼稚。
708	My thought is that the vast majority of things that are good for us today	我想到今天对我们来说 绝大多数都是好事
709	and that help us grow and that help us become better humans,	帮助我们成长 帮助我们成为更好的人
710	they're going to be hard, right?	他们会很辛苦的,对吧?
711	You apply this to exercise.	你用这个来锻炼
712	Exercise sucks, right?	运动很烂吧?
713	When you do an exercise, it is hard, but you're going to get this long-term benefit.	当你做运动,这是很难的, 但你会得到这个长期的好处。
714	If you're trying to get your eating in order,	如果你是想按顺序吃东西
715	I can tell you a salad is less delicious than a Dorito.	我可以告诉你一个沙拉 比多里托的美味。
716	And anyone who argues with me, you've just been eating	和我争吵的人,你一直在吃饭
717	way too many salads you've diluted yourself, right?	你稀释了自己 太多沙拉了吧?
718	Or in my case, you know, I'll push back a little bit here	或者就我而言,你知道的, 我会推回一点点在这里
719	because I love exercise and I love eating clean.	因为我喜欢锻炼 喜欢吃干净。
720	And what's just happened, I got into it early.	刚才发生的事,我很早就知道了
721	And people will be like, this is ridiculous, but I just don't eat bad food.	人们会觉得,这太荒谬了, 但我只是不吃坏食物。
722	I quit eating bad food.	我戒了吃坏东西
723	And I stopped thinking about whether or not exercise is negotiable a long time ago.	我不再考虑运动是否可以谈判 很久以前。
724	I can see that.	我看得出来
725	I think for probably most people, exercise is going to be an uncomfortable event.	我想对大多数人来说 锻炼会很不舒服
726	That's why, what are the federal exercise guidelines?	这就是为什么,什么是 联邦运动指南?
727	150 minutes of moderate to vigorous activity a week,	每周150分钟的温和到活跃的活动,
728	strength training tries a week.	体力训练一周
729	Something like 18% of Americans actually do that.	大约18%的美国人确实这样做。
730	Only 18%?	只有18%吗?
731	18%, yeah.	18%,对。
732	Could be 20, you know, fact check me.	可能是20岁,你知道的, 事实检查我。
733	No, I believe you, I believe you.	不,我相信你们,我相信你们
734	Yeah, because it is uncomfortable.	是啊,因为它是不舒服。
735	You know, we have all these, I think for most people, it's uncomfortable.	你知道,我们有所有这些, 我认为大多数人,这是不舒服的。
736	We have all these sort of internal levers that dissuade extra movement for the sake of it.	我们有这么多的内部杠杆 来劝阻额外的移动
737	You know, when you run, your legs are going to burn, your lungs are going to hurt.	你知道,当你跑的时候, 你的腿会燃烧, 你的肺会受伤。
738	But on the other side of that discomfort is improved health,	但另一方面,这种不适是 改善健康,
739	improved mental well-being, all these different things.	改善精神健康, 所有这些不同的东西。
740	In short, I think that sort of to sort of back up from the evolutionary perspective	简而言之,我认为那种 从进化的角度 有点后退
741	that I often take is that the reason we have, the reason why things are often uncomfortable	我经常认为 原因,我们有, 原因 事情常常不舒服
742	is because, you know, we wanted to dissuade extra movement in the past.	因为,你知道,我们想 劝阻额外的运动过去。
743	You didn't want to feel hungry because you needed that food like on and on and on.	你不希望感到饥饿 因为你需要食物 喜欢不停地。
744	And today, the environments have really just flipped where oftentimes	而今天, 环境真的只是翻转 在那里,经常
745	doing the uncomfortable thing is the buy-in to a better life, really.	做不舒服的事情 是买入 一个更好的生活,真的。
746	Yeah, and it applies to so many different places.	是啊,它适用于如此多不同的地方。
747	I'd like to take a quick break and acknowledge our sponsor, AG1.	我想快速休息一下 感谢赞助商AG1
748	AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.	AG1是一种维生素矿物质的辅生饮料,也包含生前素和适配体.
749	As somebody who's been involved in research science for almost three decades and in health	作为参与研究科学近30年 和卫生的人
750	and fitness for equally as long, I'm constantly looking for the best tools to improve my mental	我不断寻找最好的工具来改善我的精神
751	health, physical health, and performance.	健康、身体健康和表现。
752	I discovered AG1 back in 2012, long before	我早在2012年就发现了AG1
753	I ever had a podcast, and I've been taking it every day since.	我曾经有一个播客, 我每天都把它。
754	I find it improves all	我觉得它能改善一切
755	aspects of my health, my energy, my focus, and I simply feel much better when I take it.	我的身体,精力,我的注意力, 当我接受它的时候,我感觉好多了。
756	AG1 uses the highest quality ingredients in the right combinations, and they're constantly	AG1使用合适的组合中质量最高的成分,它们经常使用.
757	improving their formulas without increasing the cost.	在不增加成本的情况下改进它们的公式。
758	In fact, AG1 just launched their	事实上,AG1刚刚推出
759	latest formula upgrade.	最新的公式升级。
760	This next-gen formula is based on exciting new research on the effects	这个下源公式是基于令人振奋的新研究
761	of probiotics on the gut microbiome, and it now includes several clinically studied probiotic	包括一些临床研究的亲生生物
762	strains shown to support both digestive health and immune system health, as well as to improve	用于支持消化卫生和免疫系统健康的菌株,以及改善
763	bowel regularity and to reduce bloating.	肠道正常,并减少浮肿.
764	Whenever I'm asked if I could take just	每次有人问我能不能接受
765	one supplement, what that supplement would be, I always say AG1.	我总是说AG1
766	If you'd like to try AG1,	如果你想尝试AG1,
767	您可以访问www.drinkag1.com。
768	For a limited time, AG1 is giving away a free one-month supply	在有限的时间内,AG1提供一个月的免费供应
769	of omega-3 fish oil along with a bottle of vitamin D3 plus K2.	加上一瓶维生素D3加K2
770	As I've highlighted before	正如我以前强调过的
771	on this podcast, omega-3 fish oil and vitamin D3 K2 have been shown to help with everything	在播客的节目中,欧米茄-3鱼油和维他命D3 K2被证明能帮助一切
772	from mood and brain health to heart health, to healthy hormone status, and much more.	从情绪和大脑健康到心脏健康, 到健康的荷尔蒙状态,还有更多。
773	Again,	再说一遍
774	这是www.drinkag1.com 免费一个月供应 omega-3鱼油加一瓶
775	vitamin D3 plus K2 with your subscription.	维他命D3加K2 与你的订阅。
776	Today's episode is also brought to us by	今天的剧集也是由
777	Matina.	马蒂娜.
778	Matina makes loose leaf and ready to drink yerba mate.	马蒂娜做松叶 准备喝Yerba配方。
779	I've often discussed	我经常讨论
780	yerba mate's benefits, such as regulating blood sugar, its high antioxidant content,	yerba mate的好处,如调节血糖, 它的高抗氧化剂含量,
781	and the ways that it can improve digestion.	以及它能改善消化的方法。
782	It also may have possible neuroprotective effects.	它还可能具有神经保护作用。
783	It's for those reasons and the fact that yerba mate provides, in my opinion, the most even and	正是出于这些原因和事实 yerba mate 提供了,我认为,最平均和
784	steady rise in energy and focus with no crash, the yerba mate has long been my preferred source of	能量和注意力稳定上升,没有坠毁, yerba配方 长期以来一直是我最喜欢的来源
785	咖啡因(英语:Cafeine).
786	I also drink yerba mate because I love the taste.	我也喜欢喝Yerba的味道
787	And while there are a lot of different	虽然有很多不同的
788	yerba mate drinks out there, my absolute favorite is Matina.	yerba队友在那里喝酒, 我绝对最喜欢的马蒂娜。
789	I'm excited to share that Matina has	我很兴奋地分享了玛蒂娜
790	recently launched a series of new flavors of their cold brew all-zero sugar yerba mate.	最近推出了一系列新口味 他们的冷酿全零糖 yerba配方。
791	There's a	有一个
792	raspberry flavor, there's a mango flavor, there's a mint flavor, there's a lemon flavor, and a peach	红莓味 芒果味 薄荷味 柠檬味 桃子味
793	flavor, and they are absolutely incredible.	味道,它们绝对是不可思议的。
794	If I had to pick one that's my absolute favorite,	如果我选一个绝对是我最喜欢的
795	it would probably be the mango or the raspberry, but frankly, I cannot pick just one, and I end up	说不定是芒果还是树莓 但坦率地说,我不能只挑一个,最后我
796	having basically one of each every single day.	基本上每一天都有一个。
797	Again, all of these flavors are made with the	再说一遍,所有这些味道都是用
798	highest quality ingredients, all organic, and again, all zero sugar.	质量最高的成分,都是有机的,而且都是零糖。
799	If you'd like to try Matina,	如果你想试试马蒂娜
800	你可以去喝杯酒了 comslash Huberman。
801	再说一遍,这是 drinkmatina.com slash Huberman.
802	There's a kid that I've known since he was really little who has some learning challenges,	有个孩子,我从小就认识 他有一些学习挑战,
803	but managed to get himself into a really fine university.	却成功进入了一所很棒的大学
804	And then after a year, took on too	过了一年,也开始
805	many comforts of the social dynamics, let's say, and decided to leave, leave of absence.	可以说,许多社会动态的安慰,决定离开,请假.
806	Um, he read your book, um, about halfway through the summer where he was working construction,	嗯,他读了你的书,嗯, 大约半个夏天,他在那里工作建设,
807	and he called me and he said, uh, I'm going back to, to college.	他打电话给我 他说,呃,我要回大学了
808	Hell yeah.	当然
809	And I, I said-	我说...
810	If he's listening now, I applaud him.	如果他现在在听,我称赞他。
811	Yeah.	对
812	Uh, he also, um, quit a heavy cannabis habit in the, in the same, uh, swipe.	呃,他还,嗯, 戒掉一个重大麻的习惯 在同样的,嗯,刷。
813	And, um, and his,	还有,嗯,还有他的,
814	one of his parents, I don't want to give too much information about him because	他父母之一 我不想透露太多关于他的信息 因为
815	people are clever these days.	现在的人很聪明
816	We'll figure it out, uh, who he is.	我们会找出他是谁的
817	And I'd like to	и稱
818	maintain his anonymity, but one of his parents is a first-generation immigrant.	保持匿名,但他的父母之一 是第一代移民。
819	Um, and when his	嗯,当他的
820	kid was leaving college was just like, oh my God, you know, he had really toiled in, in hopes of his	孩子要离开大学,就像,哦,我的上帝, 你知道,他真的辛勤工作, 希望他
821	son not having to have as challenging a physical labor life as he did.	儿子不必像他那样挑战体力劳动生活
822	And so I talked to this kid,	所以我和这孩子谈过了
823	um, just the other night and he's like, moving thousands of pounds of concrete every week is	嗯,只是那天晚上,他喜欢, 移动数千磅的混凝土每周是
824	really hard on the body.	身体很强壮
825	And he's in his twenties.	则二十余岁.
826	He's, he's saying he goes to bed every night,	他说他每晚都睡觉
827	not sore, like sore from the gym, like sore down to the bone.	不痛,像从健身房痛, 像痛到骨。
828	Yeah.	对
829	And, um, so I want to extend a thank you from him.	我想向他致谢
830	Awesome.	厉害
831	Most people will not hopefully have to go through that process to figure out that the path that they	大部分人希望不必经过这个过程 找出他们走的路
832	have an opportunity to take, um, is probably much easier than, um, the alternative in many cases.	有机会采取,嗯, 可能比,嗯, 在很多情况下,
833	I want to distinguish between daily self-induced discomforts and these larger discomforts of like	我想区分日常自发的不适和这些更大的不适
834	going to the Arctic.	去北极地区。
835	I want to get to the, the, the Masoji theme and this idea of taking on things	我想谈一下马索吉主题 和这个把事情处理好的想法
836	that are truly hard that you might not finish.	很难让你完成
837	But if we were to shrink this down to the morning,	但如果我们把这事缩到早上
838	wake up, you can scroll on your phone or you can hop in the cold plunge, take a cold shower.	醒来,你可以滚动 在你的手机上,或者你可以跳 在寒冷的跳跃, 采取寒冷的淋浴。
839	These days, there's a lot of discussion around doing the cold shower has numerous benefits.	这些天,在做寒冷淋浴方面有很多讨论 有很多好处
840	Wakes you up, dopamine, norepinephrine, but also it kind of sucks.	唤醒你,多巴胺, 诺雷松素,但也有点烂。
841	Nobody likes cold water.	没有人喜欢冷水。
842	If you do send me a note because some, you know, I'll send you a neurologist's phone number.	如果你给我寄个字条 因为有些,你知道, 我会给你一个神经科医生的电话号码。
843	Um, but we all like the feeling of getting out of it.	嗯,但我们都喜欢 摆脱它的感觉。
844	But what are some things besides	但除此之外还有什么
845	cold showers and exercise, which I do believe everyone should do and get sunlight, et cetera,	寒冷的淋浴和运动, 我相信每个人都应该做 和得到阳光,等等,
846	that we can do on a daily basis morning or in the afternoon, if we're feeling just kind of low	我们每天早上或下午都可以做 如果我们觉得有点低
847	besides cold showers and exercise and sunlight that are hard, like, is it if I, um, like I love	除了寒冷的淋浴 锻炼和阳光 很难,就像, 如果我,嗯,喜欢
848	eating strawberries and I hate putting, like I leave the holes in weird places without even realizing	吃草莓,我讨厌放, 就像我离开洞 在怪异的地方,甚至没有意识到
849	it.	这个
850	And I'll walk by a hole of a strawberry and I'm thinking, and I, this morning, I thought Easter's	我走过草莓洞 我想,今天早上,我想复活节
851	gonna laugh at me.	会笑我。
852	Like, I'm like, I gotta pick this thing up.	就像,我一样,我要去捡这个东西。
853	I'm not just scattering them around	我不只是把它们散开
854	my home, by the way, but I'm like, like, what is it?	我的家,顺便说一句, 但我喜欢,喜欢,是什么?
855	Like we create these barriers to doing	就像我们制造了这些障碍
856	the simplest of things.	最简单的事情。
857	So what are some difficult things that we can introduce to our daily routine	那么,什么是困难的事情 我们可以介绍到我们的日常常规
858	that have been shown to make us feel better besides exercise, sunlight and cold and cold water?	除了锻炼、阳光和冷水之外,
859	Yeah.	对
860	So sort of my big picture answer here is my sub stack is called the 2% newsletter.	所以我的大题大作的答案是 我的子堆叫做2%通讯。
861	And I'll tell you why it's called 2%.	且道何故名为二乘.
862	So there's this, uh, study that found that only 2% of people	因此,有一个研究,呃,发现 只有2%的人
863	take the stairs when there's an escalator available, 2%.	有扶梯的时候走楼梯 2%
864	Now, 100% of people know that	现在,100%的人知道
865	if they were to take the stairs, that would be better for them, right?	如果他们走楼梯,那对他们更好,对不对?
866	They get a better long-term	他们得到一个更好的长期
867	return on their health, on their wellbeing.	恢复他们的健康和幸福
868	And yet 90% of, 98% of people do the easier thing	然而,90%的人,98%的人做的更容易
869	that could actually hurt them in the long run in the context of this environment where we don't	从长远来看,我们不会伤害他们
870	move enough.	移动足够。
871	So this tells me that we're sort of wired to do the next easiest thing, but living	所以,这告诉我,我们有点有线 做下一个最简单的事情, 但生活
872	better in modern life often requires doing these slightly uncomfortable things that are just so	现代生活中更好 往往需要做这些 有点不舒服的事情
873	obvious and in front of us.	很明显,在我们面前。
874	And it's like, you have to get to the second floor.	就像,你得去二楼
875	So which route	那么哪条路线
876	are you going to take?	你会接受吗?
877	You're going to take the one that's a little bit uncomfortable now, but	你将采取一个 现在有点不舒服,但
878	improves your life in the long run, or are you going to do the easy thing that might actually	改善你的生活 从长远来看, 或者你会做一件容易的事情 实际上可能
879	hurt you in the long run?	长期伤害你?
880	So that to me is just a metaphor for like, how do you improve in daily	所以对我来说,这只是一个比喻 比如,你如何改善每天
881	life, right?	生活,对不对?
882	In the trenches of daily life, how do you improve?	在日常生活的战壕里,如何改善?
883	So I apply this, I try and apply	所以我应用这个,我尝试应用
884	this to as many different areas in my life as I can.	尽我所能去不同的地方
885	It's like, if I can make something just a	这就像,如果我能 做的东西只是
886	little bit more uncomfortable, I'm not talking about extreme, do the slightly harder thing that	有点不舒服,我不是在说极端, 做更难的事情
887	I know will give me a long-term return.	我知道会给我一个长期的回报。
888	I got to take that.	我得接个电话
889	So for me, it's like, okay, if I'm in	所以对我来说,它就像,好吧,如果我加入
890	my office, go through some examples, and I have a phone call, I could sit here and take the phone	我的办公室,看看一些例子, 我有一个电话,我可以坐在这里拿电话
891	call, or I could pop in my headphones and I could go for a walk and I could take that call while	或者我可以用耳机打个电话 出去走走 然后接个电话
892	walking.	走着走着
893	I would say for the vast majority of phone calls, unless you're like talking to the CEO,	我会说绝大多数电话 除非你喜欢和CEO说话
894	your big boss, maybe sit behind the computer for that one, but you're getting in all these steps	你大老板,也许坐在电脑后面,但你走进这些台阶
895	that are going to be beneficial.	这将是有益的。
896	Steps are one of the metrics that is most correlated to better	步骤是衡量尺度之一,与更好
897	health.	卫生。
898	People just need to generally walk more, and that's an easy way to do it.	人们只需要一般地走更多路,这很容易做到.
899	It's like, you	这就像,你
900	got to take the call, might as well get some steps in as you do it.	要接这个电话,也许最好 得到一些步骤与你这样做。
901	Things like that, things like,	喜欢的东西,喜欢的东西,
902	could you even just carry your groceries at the grocery store?	连杂货店的杂货都搬不搬?
903	You get the basket, you're carrying	你拿到篮子,你带着
904	stuff.	东西。
905	You're getting in this low load of carrying that's going to really help with back health,	你背负的负载太少了 这对身体健康有帮助
906	strength, all these different things.	力量,所有这些不同的东西。
907	Even things as simple as like, I'm going to park in the farthest	即使是简单的事情,我也要停在最远的地方
908	spot away.	离我远点
909	People roll their eyes and go, that's so odd.	人们翻开眼睛走了,这太奇怪了。
910	Yeah, everyone says that.	是啊,每个人都这么说。
911	It's like, okay,	这就像,好吧,
912	but no one actually does it.	但实际上没有人这样做。
913	And if you look at just non-exercise activity thermogen, it's neat.	如果你只看非锻炼活性热能,它很整洁。
914	This is basically a dorky way of saying all the movement in a person's life that isn't dedicated	这基本上是一个愚蠢的方式 说在一个人的生活中,所有的运动 不奉献
915	to exercise.	锻炼。
916	That often outweighs the benefits of exercise in many studies.	这往往超过许多研究中锻炼的好处。
917	Certainly by calories	当然是卡路里
918	burned.	烧焦。
919	Certainly by calories burned.	当然被热量烧伤了
920	Also, some data suggests even health outcomes in the long run.	此外,一些数据表明,从长远来看,甚至还有健康成果。
921	There's some Mayo Clinic data that says that people who just move around a lot more in their	有一些Mayo诊所的数据显示, 人们只是移动很多 在他们的
922	daily life, they're burning like 800 calories just from moving around, this incidental movement.	日常生活中,他们燃烧着800卡路里 从移动,这个偶然的运动。
923	It's like running eight miles or something if you do some really rough back of hand math.	这就像跑八英里之类的 如果你做一些非常粗糙的手数学。
924	And so I think looking for those opportunities, even beyond exercise, something like, so in the	所以我想寻找这些机会, 甚至超越锻炼, 类似的东西,所以在
925	Comfort Crisis, I write about the value of silence, for example.	比如说慰安妇危机 我写了沉默的价值
926	We have increased the world's loudness	我们增加了世界的声响
927	fourfold as human beings.	四倍为人.
928	And yet silence is actually pretty good for us in this context of	但对于我们来说,沉默其实是相当好的
929	noise.	声音
930	So you put someone in silence and like, yeah, it's a little uncomfortable at first.	所以,你把一个人沉默 像,是的,它有点不舒服 在一开始。
931	People will generally report being like, oh, it's so quiet.	人们一般都会报告自己很安静
932	This is weird.	这很奇怪。
933	A little weirded out.	有点怪怪的
934	But as time goes on, people tend to calm down.	但随着时间的流逝,人们倾向于冷静下来.
935	It's sort of like a nice reset.	这有点像一个漂亮的重置。
936	And so can you	你也一样
937	even go, hey, like I go into my office and I just start blasting music immediately.	甚至去,嘿,就像我走进我的办公室, 我刚刚开始爆炸音乐立即。
938	Like most people	像大多数人一样
939	keep the TV on, who keep the TV on all day.	保持电视, 谁保持电视一整天。
940	It's not that they're watching it.	不是他们看的
941	It's that they just	他们只是
942	need noise in the background or else they feel weird.	在背景中需要噪音 否则他们觉得奇怪。
943	But if you can sort of cut that out, even	但是,如果你可以 排序切断,甚至
944	though it's a little bit hard at first, it's probably going to improve you over the long run.	虽然一开始有点困难,但从长远来看,它可能会改善你.
945	Like, how can we apply this to different areas?	比如,我们如何将它应用于不同的领域?
946	I did a post, it's called the 2% Manifesto on my	我做了一个帖子, 它叫做2%宣言 在我身上
947	sub stacks.	子堆栈。
948	I'll link to it in that link I mentioned.	我会用我提到的链接来链接它。
949	And it lists a bunch of different	上面列出了许多不同的
950	ways.	办法
951	I think it really is.	我觉得真的
952	It's just like this mindset shift.	就像这种心态的转变。
953	Like, how can I take this thing I	喜欢,我怎么能拿这个东西我
954	have to do and maybe make it a little bit harder and get a benefit?	不得不做,也许 使它更难 得到好处?
955	And once you start to stack	一旦你开始堆叠
956	those things up, like things start moving, things start changing.	那些东西,像事物开始移动, 事物开始改变。
957	Yeah, I agree.	是的,我同意,我同意这个说法。
958	My trivial example	我举个小例子
959	about the strawberry hulls, which I always put like next to the bowl of strawberries and they'll	关于草莓壳 我总是放在草莓碗旁边
960	just sit there.	就坐在这里。
961	This is actually really beneficial for me because I do that too.	这对我真的有好处,因为我也这样做。
962	And my wife goes,	我的妻子说,
963	what kind of psychopath does this?	这算什么精神病?
964	And I'll be like, well, there's two of us now.	而我会像, 好了,现在有两个我们。
965	At least two of us.	至少我们两个人
966	If you are a strawberry hull, a non-throw-awayer, definitely put a comment and	如果你是一个草莓壳, 一个非扔弃者, 绝对的评论和
967	we'll start a support group.	我们会开始一个支援小组。
968	It taught me an important lesson though, because it's less about	不过,它教会了我一个重要的教训, 因为它较少关于
969	the strawberry hulls than noticing the feeling of resistance.	草莓的壳体比注意到 抵抗的感觉。
970	Like, what is that?	喜欢,那是什么?
971	And then	礛
972	recognizing how trivial that resistance is, but how pervasive it is.	承认这种抵抗是微不足道的,但它是多么普遍。
973	So like the things that we	所以喜欢的东西,我们
974	resist doing, like I've got the making the bed first thing in the morning down.	反抗,就像我明天一早把床弄好一样
975	I've got the	我拿着
976	morning sunlight thing down.	早上阳光下的东西。
977	I've got all that stuff down, but it's the little things that we can	我把这些东西都弄下来了,但这是我们能做的
978	get away with not doing for a while that I think are the ones that really erode this, whatever this	暂时不做就走人吧 我认为是真正侵蚀这个的人 不管这些
979	circuit in our brain is that you're talking about.	我们大脑的电路就是你说的
980	And I do want to talk about brain circuitry a	我想谈谈脑电路
981	lot.	经常
982	I don't think we have a name for it because it's a little bit of willpower.	我想我们没有名字,因为它有点意志力
983	It's a little bit	一点点
984	of tenacity.	坚韧不拔。
985	It's a bit of reflection.	有点反射
986	But what I'm getting to here, forgive me, because I'm	但我在这里得到的,原谅我, 因为我
987	stumbling through this a little bit because it's something I'm just arriving to in this conversation,	麻烦你一下 因为这是我这次谈话的目的
988	is that there's something about the contrast between prior experience and current experience,	之前的经验和现在的经验之间有某种对比
989	where we could say level of discomfort from one to 10.	我们可以说1到10的不适程度
990	The more uncomfortable something is in our	我们心里越不舒服
991	experience, the better the next phase of life is going to feel, whether or not it's hours or days	体验 生活下一阶段的感受越好 无论是否是小时或天数
992	later.	等会
993	As you said, a month, you go to the Arctic for how long were you there?	正如你说的,一个月,你去北极 多久你在那里?
994	33 days.	33天时间。
995	So more than	所以说,不止
996	a month.	一个月
997	And you got a month of Zen doubt, bliss, you know, super Michael to you and to everybody	你有一个月的禅定怀疑, 幸福,你知道,超级迈克尔给你和每个人
998	else.	别的
999	Right.	对
1000	And then the crazy start to slowly work their way to work its way back in.	然后,疯狂的开始慢慢地工作 他们的工作方式,回到它的方式。
1001	And I	还有我
1002	think that it's a, um, this is a microcosm for a lot of things about nervous systems.	认为这是一个,嗯, 这是一个缩影 很多关于神经系统的事情。
1003	They adapt	他们适应
1004	and so forth.	诸如来.
1005	So when I think about the examples you gave, and I love the one of taking the stairs,	所以当我想到你所举的例子时 我喜欢走楼梯
1006	I always think when I travel, I'm going to sit a lot.	我总是想,当我旅行, 我会坐很多。
1007	I don't like to sit too much.	我不喜欢坐太多。
1008	I always feel	我总觉得
1009	better when I've moved a lot.	当我搬了很多地方的时候更好
1010	So I'm farmer carrying my luggage of big supplement bag, you	所以我是农民 带着我的行李 大补充袋,你
1011	know, hence the secondary screening and security.	因此,二级检查和安全。
1012	And then the stairs are a great opportunity.	然后楼梯是一个很好的机会。
1013	So	这么说
1014	we can reframe, right?	我们可以重塑,对不对?
1015	As humans, we can reframe, tell ourselves that things are good for us.	作为人类,我们可以重新塑造,告诉自己,事情对我们有好处。
1016	But it's these areas where we, where we experience a lot of resistance to ourselves,	但正是在这些方面,我们, 在那里,我们经历了很多反抗自己,
1017	I think that are the most challenging as opposed to resistance to the world.	我认为,这是最具挑战性的,而不是对世界的抵抗。
1018	As you point out,	正如你所指出,
1019	the world isn't lacking opportunities to, to walk on a call or take the stairs.	这个世界并不缺乏机会, 在电话中走或走楼梯。
1020	It's all around us,	环绕着我们
1021	but it's that internal kind of like, you know, shift towards what's more comfortable.	但是,它是那种内部 喜欢,你知道, 转向什么更舒适。
1022	What do	怎么办?
1023	you think about the more psychological things like, like, God forbid, reading a book in paper	想想更心理的东西 比如,上帝禁止, 在纸上读书
1024	as opposed to listening to it.	而不是听它说话。
1025	And I love audio books, but, you know, forcing oneself to read,	我喜欢听书,但是,你知道,强迫自己阅读,
1026	having the phone out of the room, read something difficult, like a hard book.	带着电话离开房间 读些难听的书
1027	Like if I want a	碞钩и稱璶妓
1028	我问Mark Andreessen要一份书推荐书
1029	Usually I have to go find	通常我要去寻找
1030	the book from a, like a special book seller to some of these books are hard to find.	书从一个,像一个特殊的书贩 到一些这些书是很难找到的。
1031	And then	礛
1032	I open up the first page and I go, well, I knew he was really smart.	我打开第一页,我走了,嗯,我知道他真的很聪明。
1033	He's one of the smartest	他是最聪明的
1034	people I've ever met.	我见过的人
1035	I met a lot of smart people, but this is really challenging.	我见过很多聪明人,但这真的很有挑战性。
1036	And then I have to	然后我必须
1037	start leaving through it and leaving through it.	开始离开它,然后离开它。
1038	And it reminds me of being a PhD student and	这让我想起当博士生
1039	learning about the nervous system for the first time.	第一次学习神经系统
1040	And that stuff feels so good when we like	我们喜欢的时候感觉很好
1041	find a nugget of, of understanding.	找点能理解的东西
1042	Yeah.	对
1043	But I get through it and get through it.	但我能熬过它,并熬过它。
1044	Yeah.	对
1045	But,	不过
1046	so in the, in the cognitive domain, in the emotional domain, like, do you intentionally sit	所以,在认知领域, 在情感领域, 像,你有意坐
1047	down with your wife and go, let's have like a really hard conversation so that we can have a	跟你老婆一起走 我们好好谈谈 这样我们就能有个
1048	really great weekend.	周末真不错
1049	Do you do that?	你这样做吗?
1050	Do you do this in all areas of your life?	你在你生活的各个方面都这样做吗?
1051	Well, I'm definitely not perfect.	我绝对不完美
1052	My wife and I actually, we go on very long walks	我老婆和我其实,我们走很长的路
1053	and that's where all the magic happens.	这就是所有魔法发生的地方
1054	There's something about walking as a couple.	以夫妇行道有情.
1055	We'll do	我们做吧
1056	like 12 miles on a Saturday, eight to 12 miles on a Saturday.	周六12英里,周六8到12英里
1057	Yeah.	对
1058	And you got like four hours	还有四个小时
1059	together and you know, the first hour you're just kind of this and that and you know, how was your	在一起,你知道,第一个小时 你只是这种,你知道,如何是你的
1060	work week?	工作周吗?
1061	That's good.	这是很好的。
1062	How's yours?	你怎么样?
1063	And then like by hour two, you're getting into like the deep	到了第二小时 你就会像深处一样
1064	and the gritty stuff.	和小东西。
1065	And I think there's something about forward ambulation with other	我觉得有些东西 与其它的前卫生物
1066	people that is really life-giving and there's something even sort of spiritual about it and	真正能给生命的人 也有某种精神上的
1067	the amount of connection that you can get from people.	能够从人那里得到的连接量。
1068	So that's something that we definitely do.	所以这是我们绝对要做的。
1069	And I don't think those conversations would come if we were like, let's sit on the couch.	我不认为那些谈话会来 如果我们喜欢, 让我们坐在沙发上。
1070	Okay.	摆
1071	我们将开启Netflix节目.
1072	Hey, how are you?	你好吗?
1073	Like the shit just wouldn't happen, right?	像狗屎只是不会发生,对不对?
1074	You	你们
1075	the walks a little bit harder, of course, but magic happens there.	当然,走得有点难, 但魔法发生在那里。
1076	I would also say there's a	我还想说,有一个
1077	section in the comfort crisis and I've written about this a little bit in my other books,	在舒适的危机中,我写了 这一点在我的其他书籍,
1078	scarcity brains.	缺乏大脑。
1079	Well, we're talking about the value of boredom.	我们在谈论无聊的价值
1080	So boredom is effectively this	所以无聊是有效的
1081	evolutionary discomfort that tells us go do something else.	进化的不适 告诉我们去做别的事。
1082	It's neither good.	既无功德.
1083	It's neither	也没什么
1084	bad.	糟透了,我还没说完
1085	Simply tells us whatever you're doing right now, the return on your time invested is running	简单告诉我们你现在在做什么, 回报你的时间投资是运行
1086	thin.	瘦点
1087	Go do something else.	去做别的事吧
1088	So in the past, if you think of us, say we're out foraging for food	所以在过去,如果你想到我们, 说我们出去觅食
1089	and we're in this one area and we can't find anything, there's nothing, boredom would kick	我们在这个区域 我们找不到任何东西 什么都没有,无聊会踢
1090	in because we're not getting a return.	因为我们得不到回报
1091	And it would say, well, go do something else.	它会说,好了,去做别的事情。
1092	And we'd	而我们
1093	probably go say, okay, well, what if we try fishing this river or something, right?	也许去说,好吧,好吧, 如果我们尝试钓这条河什么的,对不对?
1094	And I think what	我觉得
1095	happens in modern life is that when that evolutionary discomfort that tells us to go do something else	现代生活中发生的是 当进化的不适 告诉我们去做别的事情
1096	kicks in, that something else is this really easy, effortless escape.	开动,别的东西 是这种非常容易,无劳的逃脱。
1097	And it's in the form of	它的形式是
1098	a cell phone.	一个手机。
1099	这是Instagram。
1100	It's whatever, right?	随便吧?
1101	It's this hyper stimulating content.	这是这种超刺激的内容。
1102	But I think that sitting with boredom and leveraging it to see where else it might take	但我觉得坐着无聊 利用它看看别的地方
1103	you beyond a screen can be really valuable.	在屏幕之外,你会很有价值
1104	Yes, it's uncomfortable.	是的,这是不舒服的。
1105	But I've found I get my best	但我发现我得到了我最好的
1106	ideas.	点子。
1107	And I think that there's centuries of thinkers who would say the same.	我认为有几百年的思想家会这么说。
1108	My best ideas	我最好的点子
1109	come when I've removed myself from outside stimulation.	当我从外面的刺激中解脱出来时就过来
1110	And yes, my mind wanders, I'm bored,	是的,我的思想在徘徊,我很无聊
1111	but then bam, some magic happens.	但随后,bam,一些魔法发生。
1112	One point of messaging around screens today that I want to	今天在屏幕上传递的一点信息,我想
1113	touch on too is that there's so much media around cell phones and you've got to use your cell phone	手机上有很多媒体,你得用手机
1114	less.	少一点
1115	Here's a million different ways to use your cell phone less.	这里有无数种不同的方式 少用你的手机。
1116	Yes, that's important.	对 这很重要
1117	Yes,	对
1118	we should all do it.	我们都应该这样做。
1119	But I think it misses a big point.	但我认为它忽略了一个大问题。
1120	And that is if we take, let's say, two	也就是说,如果我们拿,让我们说,两个
1121	hours off our phone screen time, what happens is that people often get bored and they go,	我们的手机屏幕时间间隔了几小时, 发生的情况是, 人们经常感到无聊,他们走了,
1122	shit, what am I going to do?	妈的,我该怎么办?
1123	然后他们打开Netflix。
1124	Not much different, right?	没什么不同吧?
1125	It's not an	这不是一个
1126	algorithm.	算法。
1127	No, but you're still just like taking this information that is being beamed into you	不,但你还是喜欢 把这个信息 被束在你的体内
1128	rather than seeing what else the world can offer you and sort of coming up with your own ideas	而不是看世界能为你提供什么 以及你的想法
1129	and creativity.	和创造力。
1130	So I like to say, rather than focusing on less phone, I like to think more	所以我喜欢说, 而不是专注于较少的电话, 我喜欢思考更多
1131	boredom.	闷闷不乐.
1132	Get yourself in a space where boredom is going to kick on.	进入无聊的空间
1133	It's going to be uncomfortable.	会很不舒服的
1134	Your mind's going to wander and you might find some good ideas.	你的思想会飘忽不定 你会找到一些好主意
1135	Yeah, you'll have some weird	是啊,你会有一些奇怪的
1136	stuff in your brain.	你脑子里的东西
1137	Of course, that's what happens when your mind wanders.	当然,这是会发生 当你的思想徘徊。
1138	But I think you can find	但我认为你可以找到
1139	some interesting things out there.	外面有些有趣的东西
1140	Does boredom include reflection or it's true boredom like,	厌倦包括反射还是真的厌倦了
1141	I think we need to be removed from the hyper stimulating stuff that we often, when we get	我认为我们需要被从 超刺激的东西 我们经常, 当我们得到
1142	that moment of, I've got nothing to do, like stand in a grocery line, right?	那一刻,我没什么可做的, 就像站在杂货店里,对不对?
1143	What do people do?	人们做什么?
1144	Everyone's on their cell phone.	每个人都在他们的手机。
1145	We can't just sit with our thoughts for more than three seconds.	我们不能只是坐着思考 超过三秒钟。
1146	So	这么说
1147	I think even just having the moment where you go, okay, going to do nothing, might get a little	我想即使只是有你走的那一刻, 好吧,不做任何事情,可能得到一点点
1148	weird, might get a little uncomfortable, might be a tiny bit bored, but your mind's going to go	奇怪,可能会有点不舒服, 可能会有点无聊, 但你的头脑会去
1149	to some interesting places I think can be productive in the context of today.	我认为,在一些有趣的地方,今天可以有所作为。
1150	Well, I'm chuckling because what were your thoughts on the brief appearance of the raw	好吧,我笑是因为你有什么想法 关于原始的短暂外表
1151	dog flight experience that showed up last year?	去年出现的狗飞行经验?
1152	Did you see that?	你看到了吗?
1153	Where guys were posting online,	男人在网上发的
1154	it did seem to be guys saying that they quote unquote raw dog, terrible use of language.	似乎有人说 他们引用了未引用的原始狗, 可怕的语言使用。
1155	I didn't pick it.	我没有选
1156	They would do a 10 hour flight or a six hour flight with no media.	他们将做一个10小时的飞行 或一个6小时的飞行 没有媒体。
1157	Just sit there	坐着别动
1158	as a kind of sign of their toughness.	以示他们的强硬
1159	I thought it was kind of interesting.	我觉得这很有趣
1160	Here's what came out of that.	由此而来.
1161	As my wife said, the hell, these guys are weak.	正如我妻子所说,这些家伙很软弱
1162	She's been doing	她一直这样
1163	that ever since I knew her.	自从我认识她之后
1164	She literally sits in that seat and she turns on the flight screen map	她就坐在那个座位上 打开飞行屏幕地图
1165	and she just zones into that.	她只是划进那个。
1166	I'm like, you're a crazy person.	我很喜欢,你是一个疯子。
1167	It turns out she's just like	原来她就像
1168	the original raw dog.	原始的生狗。
1169	I love it.	我喜欢它。
1170	That was not the answer I expected.	这不是我期望的答案。
1171	Yeah, that trend kind	是啊,那种趋势
1172	of came and went.	来去去去。
1173	Yeah, came and went.	是啊,来了又去了。
1174	There's a performative element to that.	有个表演元素
1175	It kind of became	有点变成
1176	a performance for the algorithms and whatever where I think maybe we need to get a little more	算法的性能 不管我想在哪里 也许我们需要多一点
1177	nuance behind that and put some thought into it.	背后细微细细细地考虑一下
1178	It's like, okay, if I'm not on my screen,	这就像,好吧,如果我不在我的屏幕上,
1179	how am I going to use this time?	这次怎么用?
1180	Can I use it to go sort of deeper into my thoughts?	我能用它来深入我的思想吗?
1181	I do think people need time, especially when you're trying to chew off big ideas.	我认为人们需要时间, 特别是当你试图嚼掉大主意的时候。
1182	I've found that	我发现
1183	a long walk where I don't take my cell phone, it's like, I need that.	长途跋涉,我不拿我的手机, 它喜欢,我需要这一点。
1184	I think a lot of people,	我认为很多人,
1185	I think there's a lot of anecdotes historically that good ideas come from these moments where	历史上有很多传闻说 不错的主意来自于这些时刻
1186	you're just, that's all you're focused on.	你只是, 这就是你专注于。
1187	Maybe you're on a walk and just kind of sitting and	也许你在散步, 只是那种坐,
1188	just peeling away the layers.	只是剥离层。
1189	Not easy, but worthwhile.	不简单,但值得
1190	Throughout history and still now,	在整个历史和现在,
1191	many people get ideas from dreams during the nighttime sleep or during the kind of liminal	很多人在晚上睡觉的时候或者在 腹腔的时候从梦里得到想法
1192	states between waking and sleep.	在醒来和睡眠之间
1193	These times of inactivity, that no sensory input coming in,	这些不活跃的时代 没有感官输入
1194	are when the brain processes things.	是大脑处理事物的时候
1195	It makes perfect sense to me that in daydreaming or in	梦里或梦里
1196	boredom, as you describe it, that new ideas would surface just as they would from the liminal state	无聊,正如你所描述的, 新的想法会浮出水面,就像它们从腹部状态。
1197	between sleep and awake.	在睡眠和清醒之间
1198	I think people sometimes experience this.	我想人们有时会经历这样的经历.
1199	There's a reason we have that	我们有这个理由
1200	sort of cliche that's like you come up with your best ideas in the shower because there's not this	那种陈词滥调 就像你在洗澡时想出你最好的主意 因为没有这个
1201	simulation, right?	模拟,对不对?
1202	You're not on your phone.	你没在你的手机上。
1203	You're removed from the noise and you're just kind of,	你远离了噪音,你只是那种,
1204	oh man, but you got to write them down too.	哦,伙计,但你也要写下来。
1205	I found that as well.	我也发现了
1206	If you have a good idea.	若有妙义.
1207	Yeah.	对
1208	What's your idea capture mechanism you write?	你写什么想法?
1209	Yeah.	对
1210	I usually have a notebook on me,	我通常都有一本笔记本,
1211	just write things down and much like a nighttime dream where we wake up and like, oh, I'm going	把事情写下来,就像夜梦 我们醒来,喜欢,哦,我要去
1212	to remember this tomorrow.	记住这个明天。
1213	And then you won't remember.	然后你就不记得了
1214	I agree.	и種
1215	It's important to write things	写东西很重要
1216	down during the day that comes to mind.	在那日里,你们将觉悟。
1217	Actually it was the great Joe Strummer of The Clash and	实际上,它是伟大的乔·斯特鲁默的碰撞和
1218	Mascaleros fame who there's some clip of him someplace saying in that like heavy, like, breath	Mascalros名人,他有些片段 在某个地方说,像沉重的,喜欢呼吸
1219	voice where he's like, you, if you have an idea, you have to write it down.	声音,他喜欢,你, 如果你有一个想法, 你必须写下来。
1220	Yeah.	对
1221	Because not only	因为不只是
1222	will you forget, but even if you, even if you…	你会忘记,但即使你, 即使你...
1223	Happen to remember it.	记得它。
1224	You can't capture the essence of the the the inspiration unless you write it down at that moment	你无法捕捉灵感的精髓 除非你在那一刻写下来
1225	He really believed that in that moment.	他当时真的相信了
1226	It carried a certain	它携带着某种
1227	A certain value that you couldn't replace just by writing it down later.	一个你无法用以后写下来来代替的价值。
1228	Yeah, I agree	是的,我赞成
1229	So I just did for a third book.	所以我刚刚做了第三本书。
1230	I'm working on I did this	我正在努力,我做到了
1231	It was about 40 days as a hike through southern, Utah and it goes into through the Grand Canyon	穿过犹他州南部 穿过大峡谷 大约40天
1232	So into northern Arizona and then ends in Zion took about 40 days	所以,进入亚利桑那州北部,然后结束 在锡安大约40天
1233	And so normally when I'm reporting a book like when I did the comfort crisis when I did scarcity brain like I'm traveling	所以通常当我在报告一本书时 就像我做舒适危机时一样
1234	I'm doing all this stuff, but I'm usually writing using these notebooks.	我做这些东西, 但我通常使用这些笔记本写作。
1235	He's a very particular notebook	他是个很特别的笔记本
1236	It's a right in the rain because I'm in outdoor environments, whatever but on this hike like I can't cover the mileage	这是在雨中的权利 因为我在户外环境, 不管是什么,但在这个远征中,像我无法覆盖里程
1237	we need to cover all day if I'm	整天都得掩护我
1238	Constantly stopping and writing and like I can't hike and try and write throw had an advantage by just staying in the spot	不停的停下来写作 就像我不能徒步 尝试写作一样 有优势,只要留在现场
1239	Exactly exactly	没错
1240	So I took voice notes actually on my phone and I found that to be really useful to that some a tool that people can use	于是我把语音笔记在手机上 我发现这对这个工具很有用
1241	So I had when I got back from the hike	所以当我从远足回来的时候,我就有了
1242	I had like 500 different voice notes.	我有500个不同的声音音符。
1243	Some of them were 10 seconds.	其中一些是10秒。
1244	Some of them were six minutes of me just	有些是六分钟而已
1245	babbling, but there's some good stuff in there and	胡说八道 但里面有些好东西
1246	so I think you do need to capture it in the moment because I did find too that I didn't really catch on to the	所以,我认为你确实需要抓住它 在那一刻,因为我确实发现太 我没有真正赶上
1247	voice note idea until	语音符的想法直到
1248	Maybe the second or third fourth day of the hike and	或许是徒步旅行的第二或第三天
1249	I would like I can't stop and write this down and then I'd be in camp at night	我希望我不能停下来写下来 然后晚上我在营地
1250	We'd set up and I'd go and I'd start writing down the day's notes and I'd go	我们安排好了,我走了 我开始写下一天的笔记,我走了
1251	What was that thought you had in that Canyon?	你在峡谷里有什么想法?
1252	It was so good and I just never find it, right?	它是如此的好,我就是永远找不到它,对不对?
1253	So I just was like, okay, we're got to use the voice notes tool and just take those.	所以我就想,好吧,我们得用语音笔记工具 然后把这些拿走。
1254	It was great.	这是伟大的。
1255	There's a	有一个
1256	Very very	非常喜欢
1257	accomplished neurobiologist out at Caltech by the name of David Anderson and he's done some really interesting work on these more ancient brain areas	在加州理工学院完成的神经生物学家 名叫大卫·安德森 他在这些更古老的大脑领域做了一些非常有趣的工作
1258	Like the hypothalamus primitive states like aggression mating behavior, but it carries out to a number of things that we're talking about now	就像下丘脑的原始状态 像侵略交配行为, 但它执行一些东西 我们现在谈论
1259	About cognitive states and creativity and capturing ideas and it's this notion of attractor states that basically that the brain	关于认知状态和创造力 和捕捉想法 吸引者的概念 基本上说大脑
1260	Much to most people's dismay it doesn't work such that you go	大多数人都觉得很沮丧,你不去
1261	I'm gonna write from 9 to 11 or I'll do some hard coding or I'm going to and you sit down and you start no	我会从9到11写 或者我会做一些硬编码 或者我要去,你坐下来,你开始不
1262	It you you warm up you kind of ratchet into it and then	你热身了,然后转身
1263	But over time it's almost like a ball bearing on a flat surface	但随着时间的推移,它几乎就像一个球 带在平坦的表面
1264	And then and then the surface starts becoming more and more concave and eventually it's a deep trench	水面开始变得越积越多 最终是一条深沟
1265	And then that's usually when the buzzer goes off	然后,这通常是 当铃声响起
1266	It's time to move to something else	是时候换个地方了
1267	But those so these attractor states are basically that the shutting down of a lot of other circuitry as one circuit kind of ramps	但是,这些吸引者状态 基本上,关闭 许多其他的电路 作为一条电路类型坡道
1268	Up its activity, but that over time	增加活动,但随着时间的推移
1269	We can entrain these things we can link them to specific	我们可以把这些东西 连接到特定的
1270	Events in time like the making of your coffee at 9 a.m	像早上9点煮咖啡一样的时空事件
1271	So your nervous system unconsciously starts to predict the attractor state of being in a state of deep focus and writing	所以,你的神经系统 无意识地开始预测 吸引者状态 处于深度的焦点和写作状态
1272	That all starts to make sense.	这一切都开始有道理。
1273	It starts to just it's a different kind of lens on habit	它开始只是它是一种不同的镜头 在习惯上
1274	But if you look at most people including my own activity through the lens of attractor states and you say well	但如果你从吸引人的状态 来观察大多数人 包括我自己的活动
1275	What am I training my brain for what am I in training and training and training?	我凭什么训练我的大脑?
1276	En and then also just drop the end.	En,然后也只是放弃结束。
1277	What am I what am I teaching my brain to do on a daily basis?	我每天教大脑做什么?
1278	You know, well the attractor state is scrolling lots and lots and lots and lots of media.	你知道,吸引者状态是滚动 大量,大量,大量的媒体。
1279	It's reading people's comments	是读别人的评论
1280	This is funny.	这很有趣。
1281	It's talking to friends.	它在和朋友说话
1282	It's texting a few people and what we what we've done	它发短信给几个人 以及我们做了什么
1283	I think is that we've created these attractor states of it's not that we're we all have ADHD or something some people do but we've	我认为我们创造了这些吸引人的状态 并不是说我们都有ADHD 或者有些人做过什么
1284	We're right where we belong given our prior behavior	鉴于我们以前的行为,我们是属于我们的
1285	we're just we're just training up this this trench of a bunch of noise and	我们只是训练这个沟渠 一堆噪音和
1286	Then the at the end of the day comes and you're like shit.	然后,最后的一天来 你就像狗屎。
1287	I ain't gonna	我不会
1288	this kind of thing so when you describe getting out into nature and removing all of that and and	当你描述进入自然界 并去除这些东西时
1289	kind of forcing yourself to	那种强迫自己
1290	To go in a particular not just physical direction, but to go in a particular mental direction	不仅在身体上,而且在精神上
1291	I feel like it's getting back to something very fundamental.	我觉得它正在回到一个非常基本的东西。
1292	It's like	这就像
1293	It's like the overload principle of resistance training or cardiovascular exercise and increasing stroke volume	就像抗药性训练或心血管运动的超载原理 以及中风体积的增加
1294	It's like that.	犹如是.
1295	It's like the fundamentals of how the mind work, which is one of the reasons I love these practices so much	就像心灵如何运作的基本原理 这也是我非常喜欢这些练习的原因之一
1296	Which brings me back to this question of okay, so there's the 2% rule	这让我回到了问题 OK,所以有2%的规则
1297	Taking the identity that I'm going to be this 2% of people that's going to do this harder thing	带着我要成为这个2%的人 来做这个更难的事情
1298	It's gonna be harder in the short term	短期内会更难
1299	But it's gonna give me this long-term benefit and if I can find areas to apply that in my life	但它会给我这个长期的好处 如果我能找到一些领域 应用在我的生活中
1300	I'm gonna get this big long like the benefits just pile up massively and then at the other end of the spectrum is the	我会得到这个大长 像好处只是 大量堆积起来 然后在另一端 光谱是
1301	Misogy.	偏执.
1302	Yeah concept.	是啊,概念。
1303	Could you explain the misogy?	你能解释一下厌恶女性吗?
1304	Yeah	对
1305	So if I were to sort of give the cliff notes	所以,如果我有点给 悬崖笔记
1306	I'll give the cliff notes and then the longer explanation cliff notes is that misogy is sort of almost a	我会给悬崖笔记 然后更长的解释 悬崖笔记是 厌恶女性 几乎是一个
1307	modern rite of passage in order to teach people what they're capable of and to give them the experience that	现代的通过仪式 以教导人们 他们的能力 并给他们的经验
1308	Really changes them thereafter	之后真的改变了它们
1309	Now I heard about this idea from a guy whose name is Marcus Elliott	我从一个叫Marcus Elliott的人那里听说这个主意
1310	He came up with this idea back in the 90s.	他在90年代想到了这个想法.
1311	It was like this personal thing.	就像这种私事
1312	He did and I stumbled upon it	他做到了,我偶然发现了
1313	Marcus I believe got his MD from Harvard and he decides like I don't want to be a doctor	马库斯,我相信他从哈佛得到了他的医生 他决定像我不想做医生
1314	I want to get into sports science.	我想进入运动科学
1315	So he runs this facility.	所以他经营这个设施
1316	That's called p3.	这叫做p3。
1317	They're actually not far from here	其实离这里不远
1318	They're up in Santa Barbara and he works with all these different sort of athletes	他们在圣巴巴拉 他和这些不同的运动员一起工作
1319	He's got contracts with the NBA with the NFL blah blah blah, whatever, but he also sort of realizes that	他与NBA有合同 与NFL等等,等等,什么的, 但他也有点意识到
1320	What really changes a person it can't always be measured because he's taking a lot of	真正能改变一个人的是什么?
1321	Movement measuring it does a lot of like big data AI stuff around movement measurement can predict injury and things like that	运动量度 做很多像大数据AI的东西 围绕运动量度 可以预测伤害和类似的东西
1322	He realizes that like these big changes	他意识到,像这些大的变化
1323	that	那个
1324	Force a player to be better that get them in a better state when a sort of game is on the line	当游戏上线时, 强迫玩家做得更好, 让他们处于更好的状态
1325	They can't be measured and he does this practice	他们无法衡量,他这样做
1326	He calls misogy and the idea is that once a year you're gonna go out and you're gonna do something	他称厌恶女性,而这个想法是,一年一度 你会出去,你会做一些事情
1327	Really really hard now	现在真的很难
1328	He defines really hard is saying you should have a 50-50 shot at completing whatever your misogy task is	他定义的很硬,就是说,你应该有一个50 -50的镜头 完成任何你厌恶女性的任务
1329	So 50-50 shot because today I think he's right here	所以五五十枪,因为今天我觉得他在这里
1330	He argues like even when we take on a challenge we have to know we're gonna complete it, right?	他的争论就像当我们面对一个挑战时 我们必须知道我们要完成它,对不对?
1331	It's like people don't run marathons and go I don't know if I'm gonna finish the marathon	好像人们不跑马拉松就走了 我不知道我是否要完成马拉松
1332	They say I don't know if I'm gonna finish the marathon and sort of insert some arbitrary time	他们说我不知道我是否要 完成马拉松 并插入一些任意的时间
1333	So that's the challenge element and then the second rule of misogy is that you can't die	所以,这是挑战元素 然后第二条 厌恶女人的规则是,你不能死
1334	right, so the implication is yeah do something pretty hard and	好吧,所以暗示是 耶做一些相当难和
1335	What tends to happen when you go out and you do something really sort of kooky?	当你出去 做一些很蠢的事时 会发生什么?
1336	Challenging that you know is really gonna be hard for you	挑战你知道的 对你来说真的很难
1337	But you are truly unsure if you're gonna be able to finish this as you get into this moment and in this moment	但你真的不确定 你能否完成这一切 当你进入这一刻,在这一时刻
1338	You think you've hit your edge	你以为你撞到了你的边缘
1339	You know, I've hit my edge like I'm not gonna be able to finish this thing like all is lost	你知道,我已经打到我的边缘 仿佛我不能 完成这件事情 像所有的失去了
1340	But if you can kind of just keep going one foot in front of the other	但是如果你能继续往前走
1341	You get this other moment and that's where you look back and you go.	你得到这一刻,这就是你回头看,你走了。
1342	Well, wait a minute	单单
1343	I thought my edge was back there, but I am clearly past it right now	我以为我的边缘是回到那里, 但我显然已经过去了现在
1344	So I've sold myself short here.	所以,我已经卖掉自己在这里的短。
1345	And then the question is okay if I've sold myself short here in this moment	那么问题就解决了 如果我现在卖掉自己
1346	Where else in my life might I be selling myself short and that's where the big changes happen, right?	我生命中还有哪里可以卖掉自己 哪里才有大的变化,对吧?
1347	That's the question that you want to leave with from the misogy now in the past.	这就是你想要离开的问题 从厌恶女性现在在过去。
1348	I would argue	我会争论
1349	So after I meet Marcus, he tells me about this like quirky misogy idea.	所以当我见到Marcus后 他告诉我这就像一个怪异的厌恶女性的想法
1350	He does he does all kinds of weird stuff	他做过各种怪事
1351	I	一、导 言
1352	Started sort of really doing some digging and going.	开始做一些挖掘和去。
1353	Alright, this is like a interesting idea.	好吧,这是一个有趣的想法。
1354	It's also sort of wacky, you know	也有点怪,你知道的
1355	But if you look back in history, I think we had things like this in the form of rites of passage	但是,如果你回顾历史, 我认为我们有这样的事情 在形式上 通过仪式
1356	and	和
1357	Like I mentioned before like rites of passage just popped up naturally in all these different cultures	就像我之前提到的那样 就像在所有这些不同的文化中 自然而然的出现了
1358	But there was a realization that doing something that truly thrust you	但有一个认识,做一些 真正推动你
1359	Beyond the bounds of what you thought you were capable of where you had to figure things out	超越你认为你有能力的界限 在那里你必须找出事情
1360	Where you had to really doubt yourself and where you had to overcome	在那里你不得不真正怀疑自己 在哪里你必须克服
1361	Becomes this sort of great teacher for the human spirit.	成为人类精神的伟大老师
1362	So that's the idea of misogy go out	这就是厌恶女人的想法
1363	Do something that you think is going to be really really hard	做一些你认为会很困难的事
1364	See what you learn and even if you fail	看看你学到了什么 即使你失败
1365	That's fine.	没关系
1366	You're still gonna learn something along the path.	你仍然会学到一些东西沿途。
1367	I'm a huge fan of this.	我很喜欢这个
1368	I'm a soggy concept	我是一个很丑的概念
1369	so once a year picking site could be physical could be physical could be	所以一年一度的采摘地点可以是物理的 也可以是物理的
1370	intellectual create creative	创造创造力
1371	and	和
1372	How important is it you think to?	你觉得有多重要?
1373	Advertise that you're doing this versus	广告你这样做与
1374	Important to keep it quiet and to yourself, I think it's better to keep it to yourself	保持安静和对你自己很重要,我觉得最好还是保密
1375	So I think we live in a world where nowadays people do a lot of things	所以,我认为我们生活在一个 现在人们做很多事情的世界
1376	For external reasons to get likes on social media	由于外部原因,在社交媒体上获得喜欢
1377	So your neighbor will be like, oh that guy's the badass in the neighborhood that lady did this whatever and I think if	所以,你的邻居会像,哦 那家伙的坏蛋 在附近 那位女士做了任何事情,我想如果
1378	You can just do something only for you	你只能为你做点事
1379	That makes it sort of more valuable puts a sort of different spin on it	这样它就更值钱了 用不同的方式旋转它
1380	Once you decide oh, I'm gonna do this thing because oh this guy did it in an hour	一旦你决定了 我会做这件事 因为这家伙在一小时内做了
1381	Well, I'm gonna do it in 59 minutes	好吧,我将在59分钟内完成
1382	Let also get puts a ceiling on you, right?	也给你盖个天花板,对吗?
1383	Because now you're gonna shoot for 59 minutes rather than well	因为现在你要拍摄59分钟而不是很好
1384	What if you just went out and did this for yourself and you just went all in potentially you could do it in 55	如果你只是出去 这样做为自己, 你只是去所有的可能性 你可以做到这一点在55
1385	you know	你知道吗
1386	And I think today we do live in a world where there's a lot of	我认为今天我们确实生活在一个有很多
1387	Sharing in order to get social approval	分享以获得社会认可
1388	You know, you can go back and forth about what are the goods and the bads of that	你知道,你可以前后去 关于什么是货物和坏的
1389	but I would just argue that sometimes it's good to do things only for yourself and use that as the sort of	但我会说,有时候做一些事 只是为了你自己 并用它来做那种
1390	Lever that you know you have	如果你知道你拥有
1391	That maybe no one else knows you have it but you can pull that damn thing when you need to and that's gonna really affect	也许没人知道你有它 但你需要的时候可以拉那该死的东西 那会影响
1392	Some change.	一些变化。
1393	I mean one of my big like my one of my biggest messages is like	我的意思是,我的一个大喜欢 我最大的信息是
1394	People just need to go out and find some damn adventure	人们只是需要出去 寻找一些该死的冒险
1395	It's very easy to get locked in the cycle of doing the same thing over and over	很容易被锁在做同样事情的循环中
1396	You exist at home and everything is nice and comfortable and like stresses come in	你在家里,一切都很好,舒适,就像压力一样
1397	But they're like in the form of emails and deadlines and things just get predictable	但是它们就像电子邮件和最后期限 事情变得可以预测
1398	Go out into a place that is totally unfamiliar	去一个完全陌生的地方
1399	Do something that's gonna be challenging to you	做一些对你有挑战性的事
1400	Go with the wind you will find things that will really enhance your life	随风而去 你会找到真正能改善你生活的东西
1401	That will make you feel as Joseph Campbell put it the rapture of being alive like I can tell you I feel most alive when	这会让你感觉 就像约瑟夫·坎贝尔说的 活着的快感 就像我可以告诉你
1402	It's like okay	就像没事
1403	I got to go out to wherever it is the Bolivian jungle and I got to figure this thing out because I'm going down there	我得去玻利维亚丛林的任何地方 我得想出办法 因为我要下去
1404	To meet with this	和这个见面
1405	Chamonix tribe or whatever it is or I got to go to Iraq and investigate the drug trade	查莫尼克斯部落 或它是什么 或者我要去伊拉克调查毒品交易
1406	It doesn't have to be that extreme, of course, but that is where I absolutely feel that I am most alive	当然,它不一定是那么极端, 但这就是我绝对感觉 我还活着的地方
1407	It's like we're going into this unknown world.	如来入无量世界.
1408	We don't know what's gonna happen	我们不知道会发生什么
1409	We're gonna encounter all these wacky characters along the way.	我们要在路上遇到这些怪人
1410	There's gonna be trials.	会有审判的
1411	There's gonna be hardships	会有困难的
1412	But I'm gonna like get through it	但我会喜欢度过它
1413	I'm gonna have to figure things out and it is just like so life-giving	我得把事情弄明白 这就像给人生命一样
1414	It's like the most amazing thing and I come back from that and it's taught me something that allows me to	这就像最神奇的事情 我从那回来 它教会了我一些东西 让我可以
1415	Function better when I get back to my normal life because I've learned all these skills and tools	当我回到正常生活时 功能会更好 因为我学会了所有这些技巧和工具
1416	I wouldn't have gotten had I not exited normal life and gone out and just had an adventure	如果我不离开正常的生活,出去冒险,我就不会得到
1417	What if you and I were to?	如果你和我是吗?
1418	Run an online experiment.	运行在线实验.
1419	This is actually serious here where we said, okay, we are going to have	这其实是严重的 在这里,我们说, 好吧,我们要去
1420	you and I and a bunch of people that are going to join us are going to	你和我和一群人 要加入我们
1421	Refrain from any any smartphone use for a certain number of hours per day and instead of posting your sleep score	每天不使用任何智能手机数小时,不要张贴睡眠成绩
1422	Which a lot of people are now doing you're gonna post the number of hours that you may should be off	现在很多人都在做这些 你要公布你应该休息的时数
1423	line completely at the end of the day, so we're gonna compete for time away from social media and	因此,我们要竞争时间 远离社交媒体
1424	Maybe we even get on Instagram live once a week and we share our experiences and there's this club of	也许我们甚至上Instagram 每周一次的直播 我们分享我们的经验 还有这个俱乐部
1425	Whackos that want to do this right for and and and see where we get with it	想要这样做的鲸鱼 看我们从哪里得到它
1426	Do you think that the sharing of that experience at the end and the community around it would actually detract from the experience?	你认为在最后分享这种经验 和周围的社区 将实际上减损经验?
1427	When people are away from their phones, it's a good question	当人们离开他们的电话, 这是一个很好的问题
1428	I think it's one of those complicated things where there would probably be some	我想这是其中一件复杂的事情 在那里可能会有一些
1429	To the sharing some people need the like sort of community element like yeah, they would probably enhance in some ways	分享某些人 需要类似社区元素 像是的, 他们可能在某些方面加强
1430	The community element and the competition might also bend people's behavior in a way that maybe they wouldn't have behaved	社区因素和竞争 也可能弯曲人们的行为 方式,也许他们不会
1431	Had they not known that they were part of this group, right?	难道他们不知道自己是这个团体的一部分吗?
1432	So I think these questions get really complicated and I think it's also there's probably some individual variation	所以,我认为这些问题变得非常复杂 我认为它也可能有一些个体的变异
1433	Like I know that I personally	就像我知道 我个人
1434	Do a lot better	做得好点
1435	If I don't	如果我没有
1436	Have like a huge social element to things like I don't run marathons just because I'm like for me psychologically	喜欢一个巨大的社会因素 的东西,像我不跑马拉松 只是因为我喜欢我的心理
1437	I know marathons give people a lot of value because there's	我知道马拉松给人们很多价值 因为有
1438	Community and all these things but like in my mind for some reason I got this weird quirk where I go	社区 和所有这些事情... ...但喜欢在我的脑海里... ...出于某种原因...
1439	Yeah	对
1440	But I could just go run like 26 miles	但我可以跑26英里远
1441	like at any time on my own time and not have to wear this bib and like pay this entry fee like	就像在任何时间 我自己的时间, 不必穿这个比比 喜欢支付这个入场费
1442	You could just run 26 miles, you know, so like something they don't do it for me	你可以跑26英里,你知道的, 所以喜欢的东西 他们不这样做对我来说
1443	But they do it for some people.	但他们是为了一些人
1444	So I think you would have I think you'd have	所以我认为你会有 我想你会有
1445	Individual differences.	个人差别.
1446	What do you think?	你觉得呢?
1447	I think we should do the experiment	我想我们应该做实验
1448	I think we should I think it'd be a lot of fun to get a group of people large group of people together	我觉得我们该觉得让一群人聚在一起 会很有趣
1449	from online	从在线
1450	To go into their lives and then create a community of people that use social media for learning and for actual social connection	进入他们的生活,然后建立一个使用社交媒体进行学习和实际社会联系的人社区
1451	Yeah, but are not leaning on it for	是啊,但是不是靠着它
1452	this kind of	这种
1453	Fast food or kind of what my dad would call the kind of chewing gum version of	快速食物或那种 我爸会称之为 那种咀嚼口香糖版本
1454	Nutrition all day long.	一日营养.
1455	Yeah, and I say this as somebody that enjoys social media	是啊,我这样说的人 谁喜欢社交媒体
1456	So yeah, but I think there's an idea I wanted to pitch to you today	所以,是的,但我想有一个想法 今天我想投给你
1457	So I decided to do it on Mike.	所以我决定用麦克做
1458	I have a good platform for it unless you do how we could track it	我有一个很好的平台,除非你做 我们如何追踪它
1459	So one of my favorite apps it's called clear space	所以我最喜欢的应用程序之一 它叫做晴空
1460	What clear space does is it when you go to you select the apps that you want to sort of quote-unquote block?	当你去选择您想要排序引用- 未引用块的应用程序时, 空格是什么 ?
1461	When you go to select one of those apps, let's say it's Instagram it gives you a nice quote	当你去选择其中的应用程序, 让我们假设它是Instagram 它给你一个很好的引文
1462	Like an inspiring quote about life, but you have to wait, right?	就像一个鼓舞人心的引言 关于生活, 但你必须等待,对不对?
1463	There's like a 10-second pause	这就像一个10秒的暂停
1464	You wait and then it takes you to the next screen and it says how much time do you actually want to spend on this app?	你等待,然后它带你 到下一个屏幕, 它说,你到底想花多少时间 在这个应用上?
1465	And you can select, you know five minutes ten minutes fifteen twenty minutes	你可以选择,你知道5分钟 10分钟15分钟20分钟
1466	And then you select whatever amount of time and only once you've gone through that process	然后你选择任何时间 只有在你经历了这个过程之后
1467	Can you use the app for the pre-selected amount of time and I found it to be really useful	你能用这个应用程序来预选时间吗 我发现它真的有用
1468	Because it gets me intentional, right?	因为它让我故意的,对不对?
1469	A lot of times people just pull out their phone	经常有人拔掉电话
1470	They immediately hit Oh Instagram and then you find yourself in it and then you you went in to answer a DM	他们立刻袭击了Oh Instagram 然后你发现自己在里面 然后你进去回答一个DM
1471	But like actually you watched dog videos.	但实际上就像你看狗视频。
1472	Nothing wrong with dog videos, but you watch dog videos for 30 minutes and you go	狗视频没有问题 但你看狗视频30分钟,你走
1473	Oh shit.	该死
1474	I've just lost my day, right?	我刚失去我的一天,对不对?
1475	So this thing sort of interrupts that and they do have some challenge features that could probably create us a group	这件事情打搅了他们 他们确实有一些挑战性特征 可能让我们组成一个团体
1476	That would be really fun.	那会很有趣的
1477	It sounds really cool.	这听起来很酷。
1478	Yeah, I I love social media.	我喜欢社交媒体
1479	I think that in its essence	我认为,本质上
1480	it's an opportunity to really connect with people and I've always wanted to have like a weekly meeting with	这是一个真正与人联系的机会 我一直想有一个周会
1481	my followers where we I could learn from them and hear what they're doing and what they're up to and yeah, and	我的追随者们在那里,我可以向他们学习 并听到他们在做什么, 他们在做什么,是的,
1482	And so I feel like there's real	所以我觉得有真实的
1483	value to that like going and living one's life and then meeting online and talking to people you otherwise wouldn't be able to share information and	像去生活 生活,然后在网上见面 和人交谈 否则你就不能分享信息
1484	Learn from them and hopefully them from you and and do to really do that	从他们那里学习,希望他们从你那里学习,并做真正的做到这一点
1485	I don't know.	师曰.
1486	Are there any aside from perhaps 12-step or maybe there's some religious groups	也许除了12步之外 还有其他宗教团体吗?
1487	But are there any?	但是有吗?
1488	Within social media platform groups that meet regularly and have for years like we meet once a week we get on there	在社交媒体平台的团体中,定期开会,并有好几年像我们每周开会一次,我们到达那里。
1489	We have a live and I'll pop on for a live every once in a while to connect with my audience	我们有个活儿 我偶尔会和观众一起过活
1490	And mostly to hear their questions, but I wonder if there are any online groups that have met consistently for for many years	大部分是听他们的问题, 但我想知道是否有任何在线团体 连续相遇多年
1491	That's a great question	问得好
1492	It reminds me of that	这让我想起了
1493	You probably saw the story about the guys and this wasn't social media	你可能看见了那群家伙的故事 这可不是社交媒体
1494	But it's amazing that group of guys that's been playing a game of tag for like 40 years or something really see that story	但令人惊奇的是,一群家伙 一直在玩一个游戏的标签 大约40年或东西 真的看到的故事
1495	Yeah, it's like these guys	是啊,就像这些家伙
1496	I think they were like kids and they kept up this like lifelong game of tag and	我觉得他们就像孩子 他们保持了这个 像终生的游戏标签和
1497	It just never it's never ended at weddings and everything	只是它从来没有结束 在婚礼和一切
1498	Yeah, most people are writing that's got to be incredibly obnoxious.	是啊,大多数人在写 必须是令人难以置信的讨厌。
1499	So they never pause the game never pause the game	所以他们从不暂停游戏 从不暂停游戏
1500	Yeah, I know, you know someone might be it for like years	是啊,我知道,你知道 有人可能是它 像几年
1501	And then that person will take a secret flight to Cleveland or wherever the other guy is and then gotcha you're it	然后那个人会乘秘密航班去克利夫兰 或者其他男人在哪里 然后得到你
1502	You know, that's just nervous.	你知道,这只是紧张。
1503	This is still going.	这事还在继续
1504	I think it's still going.	我认为它还在继续。
1505	Yeah, amazing.	是啊,令人惊叹。
1506	Yeah, I mean it's great	是啊,我的意思是这是伟大的
1507	yeah, you know, I've said this before many times on social media, but	我之前在社交媒体上说过很多次了
1508	Any dopamine reward that is not preceded by substantial effort, you know can potentially destroy us in the form of addiction	任何多巴胺奖赏,如果没有付出很大努力, 你知道,可能会 毁灭我们的方式成瘾。
1509	But also leads to a drop in that baseline of dopamine at other times.	但也会导致多巴胺在其他时间的基线下降.
1510	This is	这是
1511	You know, this is the abundance of food the ease of life that you're referring to	你知道,这是丰富的食物 生活方便,你指的是
1512	In this experiment that I'm hoping we can run in some form or another the the idea is that there will be some resistance	在这个实验中 我希望我们能以某种形式运行 想法是会有某种抵抗
1513	To stepping away from smartphone	远离智能手机
1514	There will be great hopefully pleasure and the attractor states will take over to doing other things in one's life relationships and creative pursuits	希望有巨大的乐趣 吸引国将接管 在一个人的生活关系 和创造性追求中做其他事情
1515	Etc when we're away from the phone, but that there's a certain amount of effort to to resist so that when we come together socially	Etc,当我们远离电话, 但有一定的努力 抵抗,这样,当我们一起社交
1516	It's it's a real	这是真的
1517	Dopamine not hit but it's a real dopamine rise that doesn't drop the baseline of dopamine	多巴胺没有被击中,但是它是真正的多巴胺上升,不会降低多巴胺的基线.
1518	so it meets all the the kind of criteria of	因此,它符合所有类型的标准
1519	Dopamine dynamics that I believe are healthy.	我认为多巴胺动力学是健康的
1520	Yeah, we really can distinguish healthy from unhealthy dopamine dynamics, but it still incorporates	是的,我们真的可以区分 健康与不健康的多巴胺动态, 但是它仍然包含
1521	The smartphone which doesn't look like it's going anywhere.	智能手机看起来不 像它去任何地方。
1522	So it'd be fun to do this experiment.	所以做这个实验会很有趣。
1523	Yeah, I don't know	对,我不知道
1524	I think it's like that.	我觉得是这样
1525	Yeah to your point smartphones are here to stay.	是啊,你的观点 智能手机在这里停留。
1526	There's clearly benefits to social media else.	其他社交媒体显然也有益处.
1527	No one would use it	没有人会用它
1528	Problem is some of the benefits come with long-term harms, right?	问题在于一些好处会带来长期的伤害,对吧?
1529	It's	这是
1530	But I think if you can sort of train yourself to use it in a way that helps you rather than hurt you	但我想如果你能训练自己 用它来帮助你而不是伤害你
1531	Well, that's a good thing sort of reminded me of this story	这让我想起这个故事是件好事
1532	Of my mom.	我的母亲。
1533	So my mom had cancer about ten years ago.	我妈妈十年前得了癌症
1534	She's fine now	她现在没事了
1535	but she was in for one of her annual checkups, right and	但是她做了一次年度体检,对吗?
1536	This is obviously nerve-racking because you're finding out I had to come back whatever blah blah blah	这很明显是神经紧张 因为你发现我必须回来 不管什么
1537	So she goes to this meeting and I was I was out of town	所以她去参加这个会议 而我当时不在城里
1538	Disappointment and she's in the doctor's office.	失望而妇在医.
1539	She's in the sort of waiting room in the gown and they're like, yeah	她穿着礼服在等候室里 他们喜欢,是的
1540	We'll be back in a minute.	我们马上回来
1541	Yeah, and so she sitting there and right as the nurse left	是啊,所以她坐在那里 和右当护士左
1542	she immediately went to put out a pull grab her phone and she left her phone in her car and she's like I	她马上去拉拉 抓住她的手机, 她把她的手机 留在她的车,她就像我
1543	realized in that moment I was grabbing that phone because I was	在那一刻,我意识到 我抓住电话 因为我是
1544	anxious and	焦虑和
1545	Emotionally vulnerable and that was effectively a sedative in that moment and I had to sit with that	情感上很脆弱,这在那一刻实际上是一种镇静剂 我不得不坐在那里
1546	I just had to sit and feel that she's like but by being sort of forced into that moment	我不得不坐着觉得她就像... ...但被迫进入那一刻
1547	It made me realize well, why don't I want to feel this and that leads to these questions like oh cuz I value being alive	这让我意识到了 为什么我想感受一下 并导致这些问题 像OHCU,因为我珍惜活着
1548	Well, why do I value being alive?	我为什么珍视活着?
1549	We'll hear all these reasons.	我们会听到所有这些原因。
1550	Oh, I appreciate this thing.	哦,我很感激这个东西。
1551	I appreciate this other thing and	我很感激还有一件事
1552	That insight I think taught her a lot about how she wants to spend her time too	我觉得她也学到了很多 如何花时间
1553	And so having these moments where we don't immediately go for the sort of easy uncomfortable or easy comfortable thing I	所以,有了这些时刻,我们不 立即去那种容易 不舒服或轻松舒适的事情
1554	Think can lead to these insights and that's just like this very micro moment	思考可以引领这些洞察力 就像这个非常微小的时刻
1555	but that it stands for so much and	但它代表了这么多,
1556	Her behavior did change afterwards, you know, she's oh, she's awesome.	她的行为后来确实改变了, 你知道,她是哦,她真棒。
1557	She's always been amazing.	她一直都很厉害
1558	She's a	她是个
1559	she's a single mom and I'm an only child and	她是单身妈妈 而我是独生子
1560	she's been sober for	她已经清醒了
1561	40 years, yes 40 years and	40年,是的,40年和
1562	I'm 38.	我38岁了
1563	So she got sober had a kid	所以她清醒了,有个孩子
1564	Cards were definitely stacked against us, but she worked her ass off and built us a pretty good life	牌绝对是对我们不利, 但她工作她的屁股 为我们创造了一个相当好的生活
1565	That's all definitely weren't rich but just amazing woman.	这绝对不是有钱,而只是惊人的女人。
1566	And yeah, I've learned a lot from her sounds like an amazing woman	是啊,我从她那里学到了很多 听起来像个了不起的女人
1567	I'm really happy to hear she's healthy.	我真的很高兴听到她的健康。
1568	Yeah, and that moment of	是啊,那个时刻
1569	having left the	离开
1570	phone in the car	电话在车上
1571	Yeah, it's amazing how those	是啊,这是惊人的
1572	Small portals in time like can open up so much.	像时间一样的小型门户可以打开这么多.
1573	I	一、导 言
1574	I think	我觉得
1575	Social media offers a lot.	社交媒体提供很多.
1576	I do also think that as your example points out it offers the opportunity to	我也认为,正如你的例子所指出,它提供了一个机会,以便
1577	numb out	麻木起来
1578	Mm-hmm or to experience drama and I feel like when people talk about the dopamine hits of social media the data on this just don't	或体验戏剧 我觉得当人们谈论 社交媒体的多巴胺点击率
1579	Square with the idea that that scrolling our phone gives us dopamine hits	平坦的想法是,滚动我们的手机 给我们多巴胺点击量
1580	It gives us low-level expenditure	这给了我们低水平的开支
1581	You know, I want to on the basis of your books.	你知道,我想根据你的书。
1582	I wrote something down a couple days ago	我几天前写了一些东西
1583	I was thinking about our conversation.	我在想我们的对话
1584	I was thinking I've long believed that you know, dopamine is a currency	我以为我早就相信 多巴胺是一种货币
1585	We it's the universal currency of motivation.	我们这是动机的普遍货币。
1586	I did what?	我做了什麽?
1587	Literally allows us to ambulate forward it controls movement in the body	从字面上看,我们可以向前移动 它控制身体的运动
1588	That's why people with Parkinson's who lose dopamine neurons can't move but in terms of mental movement	这就是为什么帕金森患有多巴胺神经元的患者 只能从精神运动的角度
1589	Motivation like movement towards something redirecting our efforts and so forth and I was thinking about	动机就像向某种东西移动 改变我们的努力等等, 我在想
1590	This idea that we we can either	这个想法,我们也可以
1591	Spend our dopamine right or we can invest our dopamine on this is a purely on the basis of your work	把我们的多巴胺花在正确的,或者我们可以投资 我们的多巴胺在这纯粹是基于你的工作
1592	And it seems like all day long we can potentially spend opening with scrolling is spending and it's the kind of spending	一天到晚,我们可以花开 与卷轴是支出,这是类型的支出
1593	We don't even notice that we're doing we're sort of leaking.	我们甚至没有注意到我们在做 我们有点漏水。
1594	It's almost like leaking dopamine	这几乎就像泄漏多巴胺
1595	We're not getting these big quote-unquote dopamine hits.	我们没有得到这些大 引文未引用多巴胺命中。
1596	This is why I don't like the dopamine hit model	这就是为什么我不喜欢多巴胺撞车模型
1597	我不登录Instagram和去像哇
1598	Like it's it's no like it's not like coming back from a Masochi and going I can lived	就像它没有,它不是像 从马索奇回来和去,我可以生活
1599	It's not transformative for the next month	下个月不会变的
1600	It keeps you in the in the rut of looking for more because it's like mental chewing gum.	它让你陷入寻找更多 因为它就像精神嚼口香糖。
1601	It's my dad	是我父亲
1602	Long time ago.	很久以前的事了 已经很久了
1603	He said be careful of the internet.	他说要小心互联网
1604	I said why and he said it's just mental chewing gum	我说了为什么 他说那只是吃口香糖
1605	Yeah, and he's very regimented guy	是啊,他是一个非常团级的家伙
1606	and	和
1607	So we're always spending but then there are these things that require effort	所以,我们总是花费, 但有这些事情需要努力
1608	That are in we're still spending dopamine while we're doing it	我们仍在做多巴胺的时候
1609	Like if you go do a workout you're spending effort to do it, but you get something back on that investment	就像你去锻炼一样 你要努力去锻炼 但你得到一些投资
1610	So you're investing it.	所以你在投资它。
1611	You're not just spending it.	你不只是花它。
1612	Yeah, and that's great.	是啊,这是伟大的。
1613	The other one based on what you told me today is	另一个基于你今天告诉我的
1614	Reflection in states of boredom or meditation or	在厌倦状态或冥想状态或
1615	you know for people that orient this way prayer or whatever it happens to be or maybe it's even just leaving a social gathering and	你知道,对于人们来说,这个方向 祷告或它碰巧是什么 或者它甚至只是离开 一个社交集会,
1616	Keeping your phone in your pocket and walking back to the car and just really thinking about the richness of that interaction	把你的手机放在口袋里 然后走回车里 然后真正思考一下 互动的丰富性
1617	Like these little things that are disappearing in in in our lives these days	就像这些小东西 消失在我们的生活中 这些日子
1618	But that are so easy to recapture that reflection is another way of investing our dopamine	但这很容易重现 反射是投资多巴胺的另一种方式
1619	I think what when we look at the the neurobiological literature on dopamine, we're gonna realize that yeah, of course addictions	我想当我们看多巴胺的神经生物学文献时, 我们就会意识到,是的,当然是成瘾
1620	Spend out your dopamine drop your baseline.	花掉你的多巴胺 放下基线。
1621	Your your bank account is in the red deep in the red	你的银行账户在红色深处
1622	It's a whole other discussion	这完全是另一个话题
1623	but that most of us are spending and then we reset each night with sleep and then we spend the next day and then we	但是我们大部分人都在花时间 然后我们每晚都睡着 第二天再睡
1624	reset and it's a life of it becomes kind of a meaningless life and	重置它的生活 变成了毫无意义的生活
1625	This isn't to demonize the social media platforms that they're pretty good at letting us numb out when we don't want to feel something	这不是要妖魔化社交媒体平台 他们很擅长让我们麻木 当我们不想感觉到什么
1626	Or feel drama when we need to feel that like lift	或感觉戏剧 当我们需要感觉 像升降机
1627	Like oh my god, she did that he did that	像上帝,她这样做,他这样做
1628	Oh my god	天呐
1629	The lawsuit got dismissed about these two people who are arguing about who said what and who did I'm like how?	关于这两个人的诉讼被驳回 他们争吵谁说了些什么,我是什么人?
1630	Boring, is it really?	无聊,真的吗?
1631	Yeah, and how unimportant is it?	是啊,有多不重要吗?
1632	But it's not boring because they've taught us how to make it not boring.	但这不无聊,因为他们教我们如何不无聊。
1633	Yeah, look at the comments	是啊,看看这些评论
1634	It's like this is like gross.	这就像这就像恶心。
1635	It's like high school forever	这就像高中永远
1636	Yeah, but the worst part of high school that effectively trains us to use it	是的,但最糟糕的 高中部分 有效训练我们使用
1637	so when I think about comfort crisis or scarcity brain see it's really about how to invest your dopamine in effort and reflection as	所以当我想到舒适的危机 或稀缺的大脑 就会看到真正的如何投入 你的多巴胺 努力和思考
1638	a way to capture more a	一种捕捉更多
1639	Capability to lean into things that that's that's really to me	能够倾斜 的东西,这就是真正的我
1640	What I like is that the genius of of doing hard things that you brought forward in the comfort crisis	我喜欢的是你在舒适的危机中 做出艰难努力的天才
1641	So as I started today's discussion	所以,当我开始今天的讨论
1642	Saying I mean it really changed my every day because I think so so intensely now about like the like	我说,我的意思是它真的改变了我的每天 因为我现在这么强烈地想 像像
1643	How can I introduce more pain to and to bring about more meaning as opposed to comfort?	我怎么能给更多的痛苦和带来更多的意义,而不是安慰呢?
1644	like meaning and in any in any case, so	就像意义,无论如何,所以
1645	Yeah, I think you're you're really on to the two things that matter most which are effort and reflection	是啊,我觉得你真的是在谈论 最重要的两件事 努力和反思
1646	I love that language of spending versus investing.	我喜欢那种用钱对投资的语言
1647	That's just yeah, I think you hit the nail on the head there	对,我想你撞到头了
1648	And the the investing is usually things that are going to be a little more	投资通常会增加一点
1649	Challenging not as hyper stimulating things	挑战的不是超刺激的东西
1650	You maybe wouldn't necessarily want to do at first and then once you've done them enough you realize	你一开始可能不会想这么做 一旦你做了足够多 你就会意识到
1651	Oh, this has really changed me in a fundamental and positive way and hopefully you start to sort of crave them	哦,这真的改变了我 一个根本和积极的方式, 希望你开始 有点渴望他们
1652	Like you said, no, I love exercise, right?	就像你说的,不,我喜欢锻炼,对不对?
1653	That's where we want people to get with all sorts of things that can enhance their life and I think too	这就是我们想要人们得到的 各种东西 能够提升他们的生活,我想也
1654	I'll add here.	我在这里补充。
1655	So if you think about	所以,如果你考虑
1656	People who pile up money and pile up money and invest and invest and invest and they never spend it	那些把钱堆起来的人 把钱堆起来的人 投资的人 投资的人
1657	Maybe you also need to learn.	也许你还需要学习。
1658	Okay now that I'm doing all this investing	好吧,现在我做这一切投资
1659	It's also okay to spend it sometimes right and then I can really enjoy that because I've done all these things and so like I find	也没关系,花它有时是正确的, 然后我可以真正享受 因为我做了所有这些事情, 所以我发现
1660	With my with my own use.	用我自己的用处。
1661	I used to sort of beat myself up if I was on say	我曾经有点打自己 如果我在说
1662	Instagram or whatever just looking at nonsense.	Instagram什么的 只是看胡说八道。
1663	I like nonsense on Instagram and I beat myself up and then I realized	我喜欢在Instagram上胡说八道 然后我就意识到
1664	You've done all these things like you wrote for five hours.	你做了这些事情 就像你写的五个小时。
1665	You got a workout in you took your dog for a walk	你有锻炼 你带着你的狗散步
1666	You know you helped out around the house.	你知道你帮了大忙
1667	You did all these things dude	你做了这么多事,伙计
1668	Watch a freaking dog video for 20 minutes.	看狗的视频20分钟
1669	It's fine	没事
1670	And then I could actually appreciate that more and like I didn't have the guilt around that, you know	然后,我可以真正地 欣赏,更多,就像我没有 内疚围绕,你知道
1671	And it was like sort of the alright you've invested a bunch you got all this money	就像你投资了一大笔钱一样
1672	Yeah, buy that buy that thing you don't necessarily need but it's gonna it's nice little boost, you know	是啊,买那个买 你不一定需要的东西,但它会是 不错的小助推,你知道的
1673	I'd like to take a quick break and acknowledge one of our sponsors function last year	我想休息一下 感谢去年的赞助商之一
1674	I became a function member after searching for the most comprehensive approach to lab testing	我在寻找实验室测试最全面的方法后成为了一名成员
1675	Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health	功能提供超过100个高级实验室测试 让你掌握整个身体健康的关键信息
1676	This snapshot offers you with insights on your heart health hormone health immune functioning nutrient levels and much more	这个快照为大家带来了关于 你心脏健康激素 健康免疫功能营养水平的深刻见解 以及更多
1677	they've also recently added tests for toxins such as BPA exposure from harmful plastics and	他们最近还增加了对毒素的试验,如有害塑料的BPA暴露,
1678	Phases or forever chemicals function not only provides testing of over a hundred biomarkers key to your physical and mental health	阶段或永远的化学品功能不仅可以测试100多个生物标记,这是你身心健康的关键
1679	But it also analyzes these results and provides insights from top doctors who are expert in the relevant areas	但同时也分析了这些结果,并提供了在相关领域具有专长的顶尖医生的见解。
1680	For example in one of my first tests with function	举个例子,我第一次做功能测试
1681	I learned that I had elevated levels of mercury in my blood	我发现我血液中的汞含量上升了
1682	Function not only helped me detect that but offered insights into how best to reduce my mercury levels which included limiting my tuna consumption	功能不仅能帮助我发现这一点,而且还能深入了解如何最好地降低汞含量,包括限制我的金枪鱼消费量。
1683	I've been eating a lot of tuna while also making an effort to eat more leafy greens and supplementing with NAC and acetylcysteine	我一直在吃很多金枪鱼 同时努力吃更多的叶绿 并补充NAC和乙酰基斯坦
1684	Both of which can support glutathione production and detoxification and I should say by taking a second function test that approach worked	两者都能够支持过量生产和解毒,我应该说,通过第二次功能测试,这种方法行之有效。
1685	Comprehensive blood testing is vitally important	全面验血至关重要
1686	There's so many things related to your mental and physical health that can only be detected in a blood test	有很多与你身心健康有关的东西 只能在血液测试中发现
1687	The problem is blood testing has always been very expensive and complicated in contrast	问题在于验血总是非常昂贵和复杂
1688	I've been super impressed by function simplicity and at the level of cost.	我对功能简单和成本印象深刻
1689	It is very affordable as a consequence	因此,这很便宜
1690	I decided to join their scientific advisory board and I'm thrilled that they're sponsoring the podcast	我决定加入他们的科学顾问委员会 我很高兴他们赞助播客
1691	If you'd like to try function, you can go to function health comm slash Huberman function currently has a waitlist of over	如果您想尝试函数, 您可以去功能 健康通讯 slash Huberman 函数目前有一个等待列表 。
1692	250,000 people but they're offering early access to Huberman podcast listeners again	25万人,但他们提供 早期接触休伯曼播客的听众
1693	That's function health comm slash Huberman to get early access to function	这是健康通讯的切削 休伯曼早期的功能
1694	The idea that we all have to become these sickos that love	我们都必须成为爱的变态
1695	That love self-punishment and service to just building up more dopamine reserves.	喜欢自我惩罚 服务于建立更多的多巴胺储备
1696	That's that's definitely not the goal	这绝对不是目标
1697	I mean, I think one of the reasons that David Goggins is so popular	我的意思是,我认为一个原因 大卫·戈金斯如此受欢迎
1698	Is well, there are many reasons	不错,有很多原因
1699	A he he is how he appears online	他就是在网上出现的人
1700	I mean, I've known David since before he had a book since this before his first book.	我的意思是,我已经知道 大卫从他有书之前 从这之前的第一本书。
1701	He was exactly that way	他就是那样的
1702	He was exactly that way.	他就是那样的
1703	He's not playing a role, right?	他没有扮演的角色,对不对?
1704	There's no acting	没有演戏
1705	This is how he functions great.	这就是他如何运作伟大的。
1706	It's a life that most people are not going to embrace	这是大多数人不会拥抱的生活
1707	And if they do embrace it partially, I think it will benefit them tremendously, but he sort of embodies that he excuse me	如果他们部分地拥抱它, 我认为它会给他们带来巨大的好处, 但是他有点体现 他原谅我
1708	He doesn't sort of embody that he embodies that I	他并不代表他代表我
1709	think that being able to relax and enjoy things and really savor them is another source of	认为能够放松和享受事物 并真正爱护它们 是另一个来源
1710	Won't say everything's investing but there are certain things that might look like	并不是说一切都在投资 但有些事情可能看起来
1711	Spending your dopamine that are actually investing them and you described a beautiful one is they walking with your wife these long these long hikes and walks	花你的多巴胺 真正投资他们, 你描述一个美丽的一个是 他们走 与你的妻子 长途跋涉
1712	like real relating in-person relating I think	像真正的亲身关系 我想
1713	Makes us feel so many things.	令我们感觉如此之多
1714	I mean, there's so much science and psychology about this	我的意思是,有很多科学和心理学 关于这一点
1715	I mean we definitely evolved to to connect	我的意思是,我们绝对进化 连接
1716	Yeah to other humans.	是啊,其他人类。
1717	Absolutely, you know, so I don't think of it as	当然,你知道, 所以我不认为这是
1718	Meaningless relaxation to just connect with people and have a barbecue and just relax or just whatever they call it	和别人一起吃烧烤 放松或随他们怎么说
1719	Like Netflix and chill can be a great thing	像Netflix和寒冷可以是一件伟大的事情
1720	If it's not the only thing the internet has allowed us a lot of interesting new ways to connect with other people	如果这不是唯一的 互联网允许我们有很多有趣的新方法 与其他人连接
1721	So we were talking before we hit the red button on record how I'm into the Grateful Dead, right?	所以,我们在谈话之前,我们点击红色按钮 在记录中如何我如何进入感恩之死,对不对?
1722	And I think that you can find a lot of different sort of strange tribes to belong to and they can be enhanced by the internet	我认为你可以找到很多不同的 奇怪的部落属于, 他们可以通过互联网增强
1723	You know, it's like when I got into the dead it was like, okay, now I'm listening to the live shows	你知道,这就像当我进入死亡 它就像,好吧,现在我听 现场节目
1724	I'm going down this rabbit hole	我要下去这个兔子洞
1725	I'd find these reddit threads where people are discussing the live shows and like hey if you listen to how Jerry plays this song	我会找到这些红线 人们正在讨论 现场节目和喜欢嘿嘿 如果你听杰里如何演奏这首歌
1726	In 78 versus 79 and I'm like, oh, okay.	在78对79 我很喜欢,哦,好吧。
1727	Listen.	听着
1728	Oh, wow.	哦,哇呜。
1729	Yeah, that's really interesting	是啊,这真的很有趣
1730	So then you start weighing in and then your friends with you know	然后你开始体重 然后你的朋友 你知道
1731	Deadhead 778 who you don't even know who the hell he is or where the hell he lives	死头778 你甚至不知道他是谁 或他住在哪里
1732	But like this is a great guy online that I can talk to	但是,像这 是一个伟大的家伙在线 我可以说话
1733	And then you eventually sort of find yourself at the shows and you're connecting with these people that you would probably otherwise	然后你最终在节目中找到了自己 并且你正在和这些人联系 你可能要不然
1734	Never connect with a normal life and there's like, you know	永远不要与正常的生活联系起来, 并且,你知道的
1735	The hippie who's got like two bucks and a dream to get to the next show and tie-dye and then there's the hippie	嬉皮士有两块钱 梦想着去参加下一场演出 还有领带舞 还有嬉皮士
1736	Who's got the Rolex and he's taking his private jet to the next show on your right, but you're all in it together	谁有劳力士 他带着他的私人飞机 参加你右边的下一场演出
1737	you know and you're sort of like connecting for this sort of big sort of group thing and I think you could apply that to	你知道,你有点像连接 这种大的类团体的事情 我想你可以应用到
1738	Music you could apply it to sports teams the sort of shared cause and the Internet	音乐 你可以把它应用到体育队 那种共享事业和互联网
1739	I do think can allow you to find those sort of mini tribes, you know, yeah, I love it.	我认为可以让你找到 那种迷你部落,你知道,是的,我喜欢它。
1740	I just now	我刚刚
1741	Allowing myself to get familiar with the Grateful Dead	让自己熟悉感恩之死
1742	I did go to a bunch of shows because they were from my hometown that awesome they	我参加过很多节目 因为他们来自我的家乡
1743	California Avenue was where Drapers music and some of those	加州大道是德拉珀斯音乐和一些
1744	Grateful Dead band members worked and there was a great bookstore there printers Inc	感恩而死乐队成员工作 那里有一个伟大的书店 打印机公司
1745	So they were kind of an institution in the South Bay where I grew up, but I fell into a different genre of music	所以,他们是一种机构 在南湾 我长大,但我跌入 不同的流派音乐
1746	But there's some great music	但有一些伟大的音乐
1747	That out there, but I think the culture around the dead the fact that people would devote their entire lives to quote-unquote following the dead	但是我觉得死者周围的风气 是人们会用一生的时间 来引用死者的遗言
1748	And still now like people go like with fish and dead in company.	现在还是像人们去 像鱼和死在一起。
1749	This is like an outgrowth of the of	这就像一个产物
1750	something that I	我的东西
1751	Don't know of any other band that that had people change their entire lives in terms of the whole structure of their lives	不知道还有哪个乐队 让人们改变了整个生活
1752	Yeah, I mean I went a bunch of times when they're in Vegas at the sphere	是啊,我的意思是,我去过很多次 当他们在拉斯维加斯 在球场
1753	I have another fun thing and there's like that shared sense of connection whether it's a sports team	我还有一个有趣的事情, 和有这样的共同感 连接,无论它是一个运动团队
1754	Whether it's a hobby whether it's a type of music when we were when I was on this long hike	这是否是一种爱好 它是否是一种类型的音乐 当我们是在做这个长途旅行
1755	You get within shooting distances of towns and that's where you have to go resupply	你到达城镇的射击距离 那就是你要去补给的地方
1756	But you might be 40 miles from a town.	但你可能离镇子40英里
1757	So you're like, all right, we got a hitchhike	所以,你喜欢,所有的权利, 我们有搭便车
1758	Alright, so we got a ride into this town called Escalante, Utah.	好吧,我们得到了一程 到这个叫埃斯卡兰特,犹他州。
1759	It's this tiny town.	是这个小镇
1760	So we go restock food	所以我们去补餐
1761	You know	你知道吗
1762	we each eat like a 16 inch pizza ourselves and like wings because you got a refuel and	我们每人吃一个16英寸比萨 和像翅膀 因为你得到了一个加油和
1763	Then we're at this gear store and we need to ride back to the trailhead.	然后我们在这个齿轮店 我们需要骑回前头。
1764	It's like 40 miles away	这就像40英里远
1765	so it's like how the hell are we gonna find a ride like this can take forever to hitchhike I'm in this gear store and	所以这就像我们怎么才能找到 像这样的车 可以永远搭便车 我在这个齿轮店,
1766	They happen to have this I can't remember what it was it might have been like a beanie or something that had a dead	他们碰巧有这个... ...我不记得它是什么... ... 它可能像一只贝尼...
1767	Head on I picked it up.	抬头,我捡起来。
1768	I'm like, oh, this is awesome.	我很喜欢,哦,这是真棒。
1769	This lady comes up to me	这位女士来找我
1770	She goes you like the dead	她像死人一样走你
1771	Yeah, I like the dead and she works in the shop and she's like, yeah me too.	是的,我喜欢死者 她在商店工作 她喜欢,是啊我。
1772	We start talking	我们开始谈
1773	well turns out this lady's seen him like	原来这位女士见过他
1774	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}这是个很大的估计 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}但那是很多节目 对吧
1775	And we just immediately connect and she's like, oh you need a ride back to the trailhead.	而我们只是立即连接 她就像, 哦,你需要一程 回到前头。
1776	I'm like that would be great	我觉得这样很好
1777	It's just like just that thing that little emblem of the dead	就像那个死人的小徽章
1778	immediately allowed us to have this conversation and	立即允许我们谈话
1779	Have this fight this shared sense of connection	来打这场仗吧,有共同的联系感
1780	So kind of finding something to identify with with people I think can be just like a great adventure	找到与人认同的东西 我觉得这就像一场伟大的冒险
1781	I'm like you meet new people like well and find interesting communities to belong to try stuff.	就像你遇到新人一样 找到有趣的社区来尝试一些东西
1782	I mean, this is the power so you had	我的意思是,这是权力 所以你有
1783	Ryan in for the recovery and addiction podcast like that's wild.	瑞安在为恢复和成瘾播客 像这样的疯狂。
1784	Yeah, that's the power of recovery groups	是啊,这是恢复组的力量
1785	It's the powers in the group because you've got the shared identity with people you have people keeping tabs on you	是因为你和别人有共同的身份 别人会监视你
1786	You're keeping tabs on other people.	你在监视别人
1787	They help you you help them you share your stories	他们帮你 你帮他们 分享你的故事
1788	they know things about you that probably no one else does and	他们知道你的事情,也许没有人知道
1789	There's an identity in that and it's powerful.	里面有个身份,很厉害
1790	That's why that works if you you know if	这就是为什么它的工作,如果你知道
1791	I'm gonna forget the names of the founders Bill	我要忘记创始人比尔的名字
1792	Wilson if he found if he founded that online and was like, hey, we're all just gonna chat on AOL messenger	Wilson 如果他发现他在网上创建了那个网站 然后就想,嘿,我们都想和AOL信使聊天
1793	Probably it would have helped a lot of people but it would not have the power that it would have of getting people together to converse	也许这能帮助很多人 但是它没有力量 让人们聚在一起交谈
1794	I think it's harder for people to go out and do that today because there is a it's it's much easier to	我认为人们很难出去 今天做,因为有一个 它是容易得多
1795	only do things sort of online and sort of you know	只是做一些事情 网上和那种你知道
1796	Be a little bit of a hermit if you will and I think forcing yourself to	如果你愿意的话,就做隐士吧 我想强迫你
1797	Go into new places meet new people try new things get into new stuff and go out and meet people in in person can be really	去新地方见新人 尝试新事物 得到新东西 出去见人
1798	Powerful today.	今日权实.
1799	I wrote a post on 2% about the value of	我写了一篇关于2%的文章 关于价值
1800	gathering and sort of	聚会和排序
1801	Identifying identifying with something like whether it be a band or a team or whatever	确定什么是乐队还是团队什么的
1802	And I talked to this researcher.	我和这个研究员谈过了
1803	She's up in Oregon.	她在俄勒冈州
1804	I forget what University and I'm sorry for that	我忘了什么大学,我很抱歉
1805	But she talked about how the internet when used appropriately can be a really great community builder	但她谈到互联网在适当使用时 如何成为一个真正的伟大的社区建设者
1806	And she also said the best thing that can happen is when those type of communities	她还说,最好的事情是 当这些类型的社区
1807	Then figure out ways to meet up in person like that's that's the perfect next step and it all starts with like	然后想出如何在人面前见面 像这样,这是完美的下一步, 所有开始像
1808	Okay, we have this community online.	好吧,我们有这个社区在线。
1809	Oh, I'm gonna be in	哦,我要进去了
1810	San Francisco who in the group is San Francisco base.	旧金山是旧金山基地
1811	Let's meet up and get coffee	我们一起喝杯咖啡吧
1812	And I do think you're starting to see more of that happen like it's happening on sub stack with a lot of writers	我确实觉得你开始看到 更多的事情发生 就像它正在发生 在子堆
1813	for example, I do events that I call the don't die event and	比如,我做我称之为"不死事件"的事件
1814	It's me.	师曰是我.
1815	It's just different than the Brian Johnson.	和布莱恩·约翰逊的不一样
1816	Don't die event.	别死
1817	Yes	对
1818	Yeah, this is the original don't this is a different type of don't die.	是啊,这是最初的不 这是不同的类型 不死。
1819	Yeah, the original don't die	是啊,原来的不会死
1820	What we do is it's me and my friend Mike Moreno	我们做的是我和我的朋友迈克·莫雷诺
1821	amazing guy Mike was a was a CIA case officer in	令人惊奇的家伙迈克是一个CIA的办案官
1822	Iraq and Afghanistan believe and	伊拉克和阿富汗认为
1823	We basically teach people like travel wilderness survival skills over two days	我们基本上教人 像旅行荒野生存技巧 在两天
1824	And so it's most of the people that come are from people who read my sub stack	所以大多数来的人都是 读我的子堆的人
1825	And so it's people who are often active in the comments	所以经常参与评论的人
1826	They all know each other like people show up and they know each other from the internet and then we all hang out	他们都互相了解 就像人们出现 他们从互联网上互相认识 然后我们一起出去玩
1827	We do awesome stuff together and it's just like it's the best	我们一起做很棒的事,就像它是最好的一样
1828	But it's like that step to get people in person.	但它就像那一步 让人亲自。
1829	I think needs to happen.	我认为必须发生。
1830	And so one thing I've even thought about too	所以有件事我也想过
1831	Is you hear a lot about how?	你听到很多关于如何?
1832	people spend less time together and there's a variety of reasons for that, you know people will point to the	人们在一起的时间较少 并且有各种各样的原因, 你知道人们会指出
1833	Sort of less activity and organized religion which used to be the sort of hub of sociality and in towns	那种活动减少和有组织的宗教 曾经是社会中心 在城镇中
1834	but I also think	但我也觉得
1835	things like and I talked to a	就像我跟一个
1836	Woman I love she's she was with the Wall Street Journal.	我爱的女人,她是 在华尔街日报。
1837	She's back at the Wall Street Journal a reporter	她现在在华尔街日报 记者
1838	Her name is Gwendolyn bounds Wendy bounds and she wrote a book called Little Chapel on the river and it's about she was at	她的名字叫Gwendolyn 约束Wendy 约束, 她写了一本书叫小礼拜堂 在河上,这是关于她当时在
1839	the Wall Street Journal	华尔街日报
1840	当9 -eleven发生,
1841	she was living in the city like she was taking a shower and the plants at the towers and so to get out of the	她住在城里 就像在洗澡 和在塔楼的植物一样
1842	city she ended up moving to this town called Garrison, New York and	她最后搬到了这个叫加里森的城市,纽约
1843	The heart of this town is this old Irish pub	这个小镇的中心就是这个老爱尔兰酒吧
1844	that is right by the train station and she's like and people from this town would come to this Irish pub and	就在火车站旁边 她就像镇上的人会来爱尔兰酒吧
1845	they might have	他们可能已经
1846	One drink two drinks, but it was like the hangout and you get you know people who were super right-leaning	一喝两杯,但就像闲逛 你就会知道谁 超级干净
1847	People who are super left-leaning in the bar and they would you know, they give each other shit	那些在酒吧里靠左打猎的人 他们会互相指责的
1848	but it was all in fun and it was like the heart of community and gathering and human connection and	但这一切都在乐趣, 它就像心脏 社区,集会和人类联系
1849	I think you're starting to see a little bit of a death of places like that	我想你开始看到 一点点的死亡的地方 像这样
1850	You know like the the community pillar	你知道像社区支柱
1851	Institution has sort of been replaced by you know chains or something and like yeah people can gather at chains	机构已经被你所知道的锁链什么的所取代 就像人们可以聚集在锁链里
1852	But there's not like that unique identity.	但没有那种独特的身份
1853	It's all like predetermined by someone in a corporate office	这就像公司办公室的人预知的
1854	3,000 miles away and	3000英里远
1855	I think there's a case for like trying to find those places that still exist and hang out	我觉得有种情况,就像试图找到那些 仍然存在的地方,挂出
1856	Whether it be, you know the pub, you don't even have to drink at pubs.	不管是什么,你知道酒吧, 你甚至不用在酒吧喝酒。
1857	I can tell you that I don't drink still go hang	我可以告诉你,我不喝酒 仍然去挂
1858	out drink bar	出来喝酒吧
1859	And I love bars.	我喜欢酒吧
1860	I sometimes work in bars and I don't drink.	我有时在酒吧工作,不喝酒。
1861	Yeah, it's great	是啊,这是伟大的
1862	Restaurants, whatever it might be.	餐馆,不管它是什么。
1863	I think there's a case to get out in the world.	我想这世上有件案子要处理
1864	And again, you know	再说一遍
1865	I'll go back to the the comfort crisis that I think	我会回到我想的舒适危机
1866	Sometimes that is hard to go somewhere.	有时候,这是很难去的地方。
1867	You're like the new guy	你就像新来的
1868	Hey guys, you know	嘿,伙计们,你知道
1869	Ants to strike up a conversation with someone random, but I do think it is	蚂蚁想和某个人随机交谈 但我确实觉得
1870	Really good for us in the long term into the internet dehumanizes people right it's um	对我们来说,从长远来看, 互联网上的人非人性化
1871	It's easy to yell and scream at an icon	很容易对一个圣像大喊大叫
1872	That's you know the size of a thumbtack on the screen who said one thing	你知道屏幕上一个小拇指的大小 谁说一件事
1873	But if that same person was in person across from you across from the bar from you	但如果那个人在你对面 你对面的酒吧
1874	You may not even talk about politics with that person, right?	你甚至不能跟那个人谈政治,对吧?
1875	And here you've you know people make these crazy death threats or something	在这里,你知道 人们做这些疯狂的死亡威胁或什么的
1876	Whereas like if that person was just across the bar from you may not even talk about that and you might actually	如果那个人在酒吧对面 你可能甚至不谈这个
1877	Think they're a great person.	觉得他们是个好人
1878	I'll give you another example more hitchhiking	我再给你一个更搭便车的例子
1879	so	这样
1880	We had to get we got into this town when we're on this height	我们不得不进入这个小镇 当我们在这个高度上
1881	Resupply we need to get up to the trailhead this trail heads	补给,我们得赶到小路头
1882	20 minute drive away or something	开20分钟还是什么的
1883	These people pull over and they say how because we got our thumbs out, you know, like old-school hobos and	这些人靠边停车 说我们把拇指拔了 就像老派流浪汉
1884	Say, oh do you need a ride and it was this couple from China?	说,哦,你需要一程 它是这对夫妇 从中国?
1885	They had come over a week ago	他们一周前过来的
1886	Just for some vacation.	只是来度假
1887	They're both from China.	他们都是来自中国的
1888	This was at the heart of the trade war the trade war was at its apex	这是贸易战争的核心 贸易战争的顶端
1889	When this happens, right China had just like decided they're not even gonna ship us these some rare minerals	事情一发生,中国就决定了 他们甚至不会给我们运送这些稀有矿物
1890	We needed I wasn't paying too much attention to the news out there	我们不需要我太关注外面的新闻
1891	but I was aware of that we get in the car with this couple from China and like	但我知道我们跟这对中国夫妇上车
1892	That's all happening in the world and guess what?	这都是在世界上发生的,猜怎么着?
1893	No one gave a shit about in that moment all this media on CNN and Fox and	那时候没人在乎CNN和Fox的媒体
1894	Social feeds and everything about the damn trade war these two Americans one of who worked in government for 20 years	社会饲料和所有关于该死的贸易战争的, 这两个美国人之一 谁在政府工作了20年
1895	These two people from China and we're just connecting talking about the United States versus what it's like to live in China	这两个来自中国的人 我们只是把美国 和生活在中国的感觉联系起来
1896	Oh, you guys are academics.	哦,你们是学者。
1897	Oh, that's fantastic	哦,这太棒了
1898	We're just really really connecting and they're doing us this huge favor of giving us a ride	我们只是真正连接 他们帮了我们一个大忙 给我们一程
1899	Up to the trailhead and these are two people that like this is awesome	到了前头,这两个人 像这样棒极了
1900	These people are great and like no one gave a shit about all this noise happening.	这些人是伟大的, 像没有人在乎 所有这些噪音发生。
1901	That should	这应该
1902	Seemingly put us in this like maybe tense moment, right?	似乎让我们陷入这种紧张的时刻,对不对?
1903	So I think that when you actually get in front of people and face-to-face	所以我想,当你真正得到 在人们面前和面对面
1904	People have about	人们有关于
1905	75 million more things in common	7500万个共同点
1906	Then they do things that are not in common that they could argue about and it takes that	然后他们做一些不常见的事 他们可以争论,这需要
1907	Interaction and going out into the world.	互动和去 进入世界。
1908	I found that when I travel	我旅行时发现的
1909	People everywhere are far more kind	到处的人都更善良
1910	Happy willing to help	乐于帮忙
1911	Than I would have ever expected and I had high expectations going in	比我想象的还要高,我期望能进去
1912	But it takes those experiences to realize that and I do think that if you're kind of just existing	但是这些经验 才意识到这一点 而我确实认为 如果你只是存在
1913	Behind a screen where it's easy for people to shout you get this distorted view of the world	在屏幕后面,人们很容易大喊大叫 你得到这个扭曲的世界观
1914	It's like go out talk to people have different experiences you're gonna walk away realizing that hey, most people are actually	就像跟有不同经历的人出去聊天 你会走开,意识到 嘿,大多数人其实是
1915	Totally fantastic if you just give them the time today talk to them ask them questions and be nice	你只要给他们今天的时间 和他们谈谈 问他们问题,好点
1916	like being nice is the number one tool in my tool book to	我工具书中最重要的工具就是...
1917	survive and	生存和
1918	Get along at my job and do all these different like just be nice to people and you'll find that most people are nice back	配合我的工作,做所有这些不同的 喜欢只是对人好 你会发现,大多数人是好的回来
1919	it's this	就是这个
1920	starting in the real world and	从现实世界开始
1921	Perhaps bringing something online, you know posting about her writing about the great experience later as opposed to the online experience brought it into the world	也许带些东西上网, 你知道她写关于 伟大的经验以后, 而不是网上的经验带进世界
1922	the I have a friend this a	我有一个朋友这个
1923	he's a very accomplished musician and	他是一个非常成功的音乐家,
1924	he doesn't do his own social media and	他不做自己的社交媒体和
1925	We get together for dinner once every couple of weeks and once I got out there and I said, oh, yeah	我们每两星期聚在一起吃一顿饭 一次我到那里,我说,哦,是啊
1926	I saw this thing online.	我在网上看到了这个东西。
1927	He said I don't want to hear about social media and I realized in that moment	他说我不想听社交媒体的事 我当时意识到
1928	I was like, okay got it.	我当时想,好吧。
1929	Like we were not gonna talk about something that was on social media	好像我们不想谈社交媒体的事一样
1930	Why would we do that was in his mind?	我们为什么要这么做?
1931	Like why would we do that?	像我们为什么要这样做?
1932	We're here	我们到了
1933	like why let's have an experience now and I think this can be easy too and I'm gonna because I didn't say this and it came	就像为什么我们现在有一次经历 我想这也可以轻松的 因为我没有说,它来了
1934	to my mind when we were talking about misogy when I talk about this and I	当我在谈论厌恶女性时,我想起我
1935	Say, you know something I did that might seem hard for people.	说吧,你知道我做的事 似乎对人们来说很困难
1936	I'll put a caveat on that is that there's	我会提醒你一下,有
1937	Way more people out there doing even more extreme things at the same time	外面有更多的人 同时做更极端的事
1938	There's people whose entry point like you got to meet you got to do the thing	有些人像你一样的进入点 得满足你
1939	
1940	so I gave this talk, right and I talked about my soggy in the talk and	所以我做了这个谈话,正确的,我 谈到我的猪在谈话,
1941	Afterwards this lady comes up to me and she goes hey	之后,这位女士来到我身边,她走了
1942	I had read your book and I learned about this misogy idea and she goes my misogy	我读过你的书,我得知这个讨厌的想法 她去我的厌恶
1943	Was trying sushi.	正在尝试寿司。
1944	I go trying sushi and she goes she's trying sushi.	我去吃寿司 她去吃寿司
1945	I go.	我会去。
1946	Okay, tell me about that	好吧,告诉我
1947	She goes I just always had this fear around sushi, but people told me it was good, but I just couldn't I couldn't do it	她走了,我总是有这种恐惧 在寿司周围, 但人们告诉我这是好的, 但我只是不能做到这一点
1948	I forced myself to do it.	我强迫自己这样做。
1949	She's like I didn't love it, but I didn't hate it	她就像我不爱它,但我不喜欢它
1950	But more importantly it taught me what other fears do I have about things that are probably totally fine?	但更重要的是,它教会了我 我有什么其他的恐惧 对于可能完全好的东西?
1951	And that opened this big door for me to go try all sorts of new things I go	这为我去尝试各种新事物打开了大门
1952	Well, I'm kind of afraid of flying alone.	我有点害怕一个人飞
1953	What if I went and took a trip and visited a friend	如果我去旅行去拜访一个朋友呢?
1954	Now I gotta go hang out with my friend like it just opens doors, right?	现在我得和我的朋友出去玩了 就像它打开门一样,对不对?
1955	And so really it can be anything can be something totally	所以它真的可以是任何事情 可以是完全的东西
1956	Objectively extreme and crazy.	客观的极端和疯狂。
1957	It can be trying sushi	它可以尝试寿司
1958	Just try something.	试试看
1959	So it's really about pushing up against those edges in real life wherever the edge is	所以,这真的是在推动 这些边缘 在现实生活中,无论边缘在哪里
1960	Do you think it's possible to structure one's day around making the?	你认为这是可能的 结构一个人的一天周围做?
1961	morning and day really	日以继夜
1962	Tough and when I say tough, I mean in the sense that you go against your	硬的,当我说硬的,我的意思是 从你反对你的
1963	Impulse to do things the easy way and then making your evenings and nights really relaxing.	冲动以简单的方式做事 然后让你的夜晚和夜晚真正放松。
1964	Yeah, I try and do that	是啊,我试着这样做
1965	I'll get into the heinous details about my evenings in a moment	我一会再谈我晚上的丑事
1966	But I'll tell you about my mornings and I'd actually like to hear about how you approach this too	但我会告诉你我早上的事 我其实也想知道你是如何接近的
1967	So in the morning, I wake up usually very early now	所以早上,我醒来 通常很早现在
1968	I'll put a asterisk there that I also go to bed early	我会把星号放在那里,我也早点睡觉
1969	So I wake up at like in between 330 and 430.	所以我在330到430之间醒来
1970	What time do you go to sleep?	你几点睡觉?
1971	Probably 830.	也许是830
1972	Okay, so	好吧,这样吧
1973	Wake up at 330	330点醒来
1974	Get a cup of coffee	喝点咖啡
1975	immediately, I go to my desk and I just I write and	立刻,我到我的办公桌,我只是写
1976	I sit there and to your point it takes a little bit of that warm-up, right?	我坐在那里,你的观点 它需要一点点的热身,对不对?
1977	But I know as a writer the more time I'm in my chair behind that keyboard the more likely I am to produce words that	但我知道作为一名作家 我越是坐在键盘后面的椅子上 我就越可能编出
1978	Work for the goal.	为目标而努力.
1979	I'm trying to accomplish	我试着完成
1980	So I need that say four or five hours every single day and it is hard	所以我每天需要四五个小时 很难
1981	It's usually like the first two hours.	通常像前两个小时.
1982	I'm just like you suck at this.	我就像你吸这个。
1983	This is terrible.	这太可怕了
1984	Why did you choose this career?	你为什么选择这个职业?
1985	How does your body feel it physically is writing hard for you?	你的身体感觉如何 身体是很难写给你的?
1986	Like is the chair comfortable?	椅子舒服吗?
1987	Are you feeling strained?	你觉得紧张吗?
1988	Are you relaxed?	你放松了吗?
1989	Is it all just mentally hard or is it physically demanding as well?	这一切只是精神上的困难 还是身体上的要求?
1990	I would say it's more mentally kind of just getting it for me	我会说,它更 精神类型只是得到它给我
1991	It's like you get in this zone and you're like I got this idea	碞钩秈硂跋 碞钩и種
1992	Like how am I gonna put this down and you write something out?	我该怎么放下这个 你写点什么?
1993	You're like, that's not it	你就像,不是这样的
1994	But there's like this one nugget.	但有这样的小东西。
1995	Okay, take that one nugget now	好,现在拿那块
1996	What can we do with that and it's kind of like putting together this really like kind of difficult puzzle	我们能做什么,它有点像 拼凑这个真正 像一种困难的谜题
1997	but I've also found that eventually you kind of start to hit a stride and things start to work and	但我也发现最终你开始踩踏 事情开始运转
1998	I I know that some days I'm gonna sit there for five hours and I'm gonna get out like 300 words and they're gonna be okay	我知道总有一天我会坐在那里5小时 我会出来300个字 他们会好起来的
1999	But some days like just boom magic happens and I might bang out like 3,000 words and I'm like	但有些日子,像只是繁荣的魔法 发生,我可能会爆炸 像3000字,我就像
2000	Those are those are decent.	这些都是体面的。
2001	Those are decent words	说得好听
2002	but if I'm not there doing that every single morning despite knowing that most days it's probably gonna be hard like	但是如果我不在那里做 每一天早上,尽管知道 大部分的日子可能很难 像
2003	Books not gonna write itself	书是不会自己写的
2004	all right, so I do think like with a lot of things that a person might want to improve in you really do have to	好吧,所以我确实认为 很多事情, 一个人可能想要改善 你真的很需要
2005	Be willing to put in the time and realize that this is gonna be there's gonna be really challenging moments	愿意投入时间 并意识到这将会是 有真正的挑战的时刻
2006	But those challenging moments they also make the days when you get the metaphorical 3,000 decent words	但那些充满挑战的瞬间 也让你有3000个好词
2007	They make it just awesome.	他们真是太棒了
2008	So to lean into that so it's kind of like how I approach my mornings and evenings	所以,靠在它,所以有点像 我如何接近我的早晚
2009	Like I kind of alluded to with social media how now I've just kind of let off and just let myself	就像我跟社交媒体提到的那样 如何现在我刚刚松了口气
2010	Be okay with just let my brain turn off my wife and I watch some pretty heinous reality television	不要紧,让我的大脑关闭 我的妻子,我看一些令人发指的现实电视
2011	That is our thing	这是我们的事
2012	turn on	打开
2013	Big fan of Real Housewives of Salt Lake City.	盐湖城女真妻大粉丝.
2014	I will admit it.	我会承认的
2015	Okay.	摆
2016	I confess I've never seen that one.	我承认我从来没有见过这个。
2017	Does it don't start	难道它没有开始
2018	Just watch stuff like that and it's just like, you know can connect over this totally just	只要看的东西 像这样,它只是一样, 你知道可以连接 通过这个完全只是
2019	Mindless show and it's almost like it's kind of a reset.	盲目的表演和它几乎像一种重置。
2020	It's like, you know	这就像,你知道
2021	Those ladies throwing drinks in each other's faces screaming at each other	那些女人把酒扔在对方的脸上 互相尖叫
2022	It's just a nice little beep your brains reset for the day	这只是一个不错的小哔声 你的大脑重置一天
2023	So you're writing from about 3 30 in the morning 4 in the morning until you said about 4 hours	你从凌晨3点30分到凌晨4点一直写到4小时
2024	Okay, all you're getting up to use the bathroom.	好吧,所有你起床 使用浴室。
2025	Yeah, you're drinking some more coffee some more water	对,你还要喝咖啡,还要喝水
2026	I might get another coffee.	我可能会得到另一个咖啡。
2027	You have breakfast before usually after after it and then what happens between 8 a.m	之后通常吃早餐 然后早上8点之间
2028	And and I usually house and Salt Lake City house	我通常住和盐湖城的房子
2029	After I've got like the key core writing in I would say that then I	在我写出关键核心之后 我就会说
2030	Focus on what I not eloquently at all say would be the sort of bullshit	专心于我根本没说过的话 简直是胡说八道
2031	You know, like I would got all these emails to respond to got to do sort of this task and that task	你知道,就像我会得到所有这些邮件 回应 不得不做这种任务和任务
2032	Whatever project isn't sort of like my main writing probably bullshit is not the right word for it because it's important stuff	不管什么项目都不像我主写的东西 说不定是胡说八道
2033	But I just sort of value that writing time and then I will usually	但我只是有点重视 写的时间,然后我会通常
2034	I usually exercise before I eat dinner usually around 4.	我通常在吃晚饭前锻炼 通常在四点左右
2035	I	一、导 言
2036	tried exercising in the morning for a while, but I realized that that is like my peak hours for writing and	早上尝试锻炼一段时间, 但我意识到,这就像我的高峰时间 写作和
2037	That was kind of getting interrupted and so I'm like, okay, I'm good with it being before dinner	有点被打断了 所以我想,好吧,我很高兴在晚餐前
2038	Do you do caffeine before your afternoon workout?	你下午健身前会喝咖啡因吗?
2039	I'm just curious	我只是有点好奇
2040	No, not you.	不,不是说你。
2041	So I usually shut off	所以,我通常关闭
2042	caffeine	咖啡因
2043	Probably around noon probably heard that on this podcast actually, but I found I actually years ago	可能是中午左右 在播客上听到的 但我几年前发现
2044	I	一、导 言
2045	Did a sort of caffeine audit and my caffeine was out of control	做了一些咖啡因审计 我的咖啡因失控了
2046	And so I just did cold turkey quit	所以我就放弃了冷火鸡
2047	I felt like I was literally had the like felt like I had the flu for about	感觉自己就像感冒一样
2048	28 hours and then I slept for 18 hours straight and then I had a headache for a week	28小时,然后我睡了18小时,然后我头痛了一个星期
2049	But I felt a little better and so I've tried to be a little more cognizant of how's the intake going some days	但我感觉好些了 所以我想多了解一下 几天来摄入的情况
2050	I'm better than others, you know, sometimes sometimes I go	我比别人好,你知道,有时我走
2051	so you had two	所以你有两个
2052	32 ounce cold brews today	今天有32盎司的冷酿酒
2053	Seems like a lot of caffeine for one man, you know, but you can do I mean you're talking to a lifelong caffeine addict here	一个人似乎有很多咖啡因,你知道, 但你可以做到这一点,我的意思是,你说话 一个毕生咖啡因瘾君子在这里。
2054	So I unless I've had a cold or a flu	所以我要是感冒或感冒的话
2055	I don't take breaks and I consume an outrageous amount of caffeine.	我不休息,我消费 令人发指的咖啡因。
2056	How much do you think you consume?	你以为你消费了多少?
2057	I'm gonna shock some people but I'm very caffeine tolerant.	我会吓到一些人 但我非常容忍咖啡因
2058	I should say that first and and I'm actually a pretty mellow	我该先说,其实我是个美人
2059	person yeah, and I	一个人是,我
2060	probably consume	可能消耗
2061	Distributed from the morning until about 2 or 3 p.m. Usually 2 p.m. Is my cutoff	从早上到下午2点或3点左右分配,通常为下午2点. 我的断线
2062	Somewhere between 600 and 800 milligrams of caffeine a day	一天600到800毫克咖啡因左右
2063	But before people balk at that keep in mind that when you look up online, you know	但是在人们谈论这一点之前 记住当你上网时 你知道
2064	You go chat GPT how much caffeine is in a typical cup of coffee?	你去和GPT聊天 咖啡因是多少 在典型的咖啡?
2065	They're gonna say like 150 milligrams of caffeine	他们会说150毫克咖啡因
2066	If you go to like a Starbucks or a Pete's coffee or they're brewing it much stronger than that	如果你去像星巴克或皮特的咖啡 或者他们酿的比那强得多
2067	so a small probably has somewhere between	所以,一个小可能 某处
2068	200 and 250 medium was gonna be	200和250 介质是要去
2069	350 to 500 I once said that you know a venti coffee	350到500,我曾经说过 你知道一个通风咖啡
2070	What I call a large but just to orient people can have	我所说的一个大 但只是引导人们可以拥有
2071	800 to a thousand milligrams of caffeine people like no way and then I got some brush back on that	八百到一千毫克的咖啡因 人喜欢没有办法, 然后我得到一些刷回
2072	Look people have tested this out different places are brewing them differently	你看,人们已经测试了这一点 不同的地方正在酝酿他们不同
2073	So what most people are consuming a lot more caffeine than they realize which is why they have a headache when they don't drink it	所以大多数人消费的咖啡因 比他们意识到的要多, 这就是为什么他们头痛的时候不喝它。
2074	I like caffeine, but mostly in the form of yerba mate either this or or	我喜欢咖啡因 但多半是Yerba配方
2075	Just brewed leaves and it's a very different	刚酿成的叶子,就不一样了
2076	caffeine	咖啡因
2077	High it rises more slowly.	升得比较慢
2078	It kind of arcs down	弧线向下
2079	Yeah, if I drink a coffee as opposed to espresso or yerba mate, it's a real punch	是啊,如果我喝咖啡 相对于咖啡或yerba队友, 这是一个真正的拳头
2080	So I'm not drinking 800 milligrams of caught caffeine from coffee.	所以我不喝800毫克咖啡因 从咖啡。
2081	It's a very different interesting	这是一个非常不同的有趣
2082	I mean my day looks quite different than yours, but um, I definitely agree that	我的意思是,我的一天看起来 跟你有很大不同, 但是,嗯,我绝对同意
2083	Once we figure out our optimal circadian schedule, which for you sounds like you're a true	一旦我们想出最佳的环球赛程 听起来你就像真的
2084	Probably genetically from what we understand early bird you like to go to bed somewhere between 8 and 9 p.m	可能从我们了解的早期鸟身上 遗传上你喜欢晚上8点到9点上床睡觉
2085	Wake up somewhere between 3 and 4 a.m	凌晨3点到4点醒来
2086	Most people who try and get on that schedule really struggle	多数试图赶在时间表上的人 真的很挣扎
2087	And they start to revert to toward the more typical schedule or the night owl schedule	他们开始回到更典型的时间表 或夜猫子的时间表
2088	But most people like me go to bed somewhere between 10 and 11 30 at night	但是像我这样的人 晚上10到11点30分上床睡觉
2089	I can get to bed by 930, but it's tough	我九点半就能上床睡觉,但很辛苦
2090	To believe at 1030 in bed 11.	相信在10: 30的床上11。
2091	I'm out and then if I do that	我出去了,然后如果我这样做
2092	I need maybe six and a half hours of sleep and I'm fine	我需要六个半小时的睡眠,我很好
2093	Yeah, and then the night owls definitely exist	是啊,然后夜猫子绝对存在
2094	There are people for whom their genetic polymorphisms in their genome make them want to go to bed at 1 2 3 a.m	有些人的基因多态化 使他们想在凌晨12点3分上床睡觉
2095	And sleep until you know, 8 9 10 even 11 a.m. And they do best	睡觉直到你知道, 8,9,10甚至11点。 他们做的最好
2096	But I agree that once you figure out your optimal circadian schedule	但我同意 一旦你找出你最理想的循环计划
2097	early bird typical or night owl	幼鸟典型或夜猫子
2098	That there are a couple of	有几个
2099	three to four hour pockets during the day when our attention and wakefulness is	三到四个小时的口袋 在白天,当我们的注意力和清醒是
2100	just that it's greatest and you have to decide what you're going to devote that to and	只是,这是伟大的,你必须决定 你要将它用于什么
2101	from what we understand that	根据我们的理解
2102	Morning bout which for you falls very early is when the catecholamines dopamine or epinephrine and epinephrine	早晨,你很早就跌倒了 当卡泰科拉胺多巴胺或肾上腺素和肾上腺素
2103	Are really being released at their greatest amount.	真正的释放量最大。
2104	It's almost like the bank account to invest you know, okay	这就像银行账户投资 你知道,好吗
2105	You can you can invest now you're gonna spend you're gonna invest and I think many people	你可以投资 现在你要去花 你要去投资 我想很多人
2106	spend it out	花出来
2107	and	和
2108	Exercise is great.	运动是伟大的。
2109	I noticed that cardiac cardio so to speak	我注意到心脏心肌 这么说
2110	Gives me a lot of energy and focus in the hours that follow res resistance training	使我精力充沛,精力充沛 在训练后的时间里
2111	Which arguably I like to train hard and I like training heavy.	这可以说是我喜欢训练 喜欢训练重。
2112	Yeah	对
2113	Afterwards if I shower up and eat something	然后如果我洗澡吃点东西
2114	My brain is fatigued in a way that I'm like damn.	我脑子很疲惫 我就像该死的一样
2115	I I invested it in exercise	我把它投入锻炼
2116	Can't invest in everything so I think finding those times when we are optimal is great and not	不能投资一切,所以我觉得找到那些 我们最理想的时代是伟大的,而不是
2117	Just spending it out on meaningless stuff	花在毫无意义的东西上
2118	Yeah, and that's what's happened to so many of these I hear from a lot of young guys on this in particular	是啊,这就是发生了这么多 这些我听到很多年轻人 关于这一点,特别是
2119	Guys who are like hitting their	喜欢打他们的人
2120	early mid late	早中晚间
2121	20s and they're like my life is like not heading in a particular direction the so-called failure to launch kids and	20多岁,他们就像我的生活 就像没有朝一个特定的方向前进 所谓的失败发射孩子,
2122	It's scary and then you say well, what are you spending your time on?	这很恐怖,然后你又说得好, 你在忙什么?
2123	Like well I get some exercise but then a lot of YouTube a lot of video games a lot of spending out and I realize	比如说,我得到了一些锻炼 然后很多YouTube 很多电子游戏
2124	That there are some people who can make a career out of video games, but most can't right so I think	有些人能通过电子游戏创造事业, 但大多数人不能正确,所以我想
2125	There are a lot of casualties of that kind of spending out of that those key hours	这些关键时间里 有很多这样的伤亡
2126	Yeah, I think so too and I do agree with you.	是啊,我也这么想,我同意你的看法。
2127	There's all about finding	寻找一切
2128	Whatever is gonna work for you.	不管对你有什么好处
2129	You got to find that sort of magic those magic hours	你得找到那种魔法 那些神奇的时间
2130	You know as I would call them in a non-scientific way	你知道我会用非科学的方式称呼他们
2131	The example I always like to give is Hunter s Thompson where he would sleep until noon and then he would start writing at like	我总是想举个例子 Hunter S Thompson 会睡到中午 然后他开始写作
2132	11 p.m. Maybe and you'd go tell 4 in the morning and of course he's fueled by all this nonsense	下午11时 或许你早上去告诉4个 当然他为这些废话加油了
2133	So, you know going into that but that was like his that was sort of his magic hours where he got the best work	所以,你知道去 进入这一点,但那是像他的 有点他的魔法时间 他得到了最好的工作
2134	Done and it's like you got to find you got to find what yours are	完成,它就像你必须找到 你的东西
2135	Yeah, it's interesting the reliance these days on energy drinks and caffeine and supplements some of which we've talked about in this podcast	是啊,有趣的是,这些天依赖 能量饮料和咖啡因 并补充一些我们已经谈论 在这个播客
2136	Like alpha GPC like it they'll have a meaningful	像αGPC一样,他们会有一个有意义的
2137	Effect on your levels of alertness and focus.	影响你的警觉和注意力
2138	I think it's a mistake to use those to just kind of exist	我觉得用那些东西来生存是错的
2139	Yeah, sipping an energy drink just to get through your day	是啊,喝一个能量饮料 只是通过你的一天
2140	I do think there's a place for the occasional use of things like alpha GPC or caffeine certainly some people nowadays are using non-smoke non-vaped	我觉得有地方可以偶尔使用 比如αGPC或咖啡因 肯定有些人现在在使用非烟雾非蒸发
2141	Nicotine.	尼古丁(原变种).
2142	Mm-hmm.	对
2143	The great Joe Strummer said that one of the worst things that ever happened to creativity is people stop smoking	伟大的乔·斯特鲁默说 创造力最糟糕的事情之一 就是人们停止吸烟
2144	I'm not encouraging people to start smoking.	我不鼓励人们开始吸烟。
2145	He died young	他年轻就死了
2146	sadly	很遗憾
2147	50	50个
2148	but	不过
2149	You know, I think the idea there was that	你知道,我觉得想法是
2150	Nicotine is cognitively enhancing you don't want to take it in in a way that kills you	尼古丁在增强认知力 你并不想以杀死你的方式接受它
2151	but I think if you're going to explore chemistry for	但我想如果你要探索化学
2152	Changing your your brain state, which is what it's all about	改变你的大脑状态 这就是它的目的
2153	That you want to be really careful about what you do with that enhanced brain state	你要非常小心地对待你的大脑状态
2154	Yeah, like just drinking a bunch of energy drinks to scroll the internet is truly a waste of a life	是啊,像只是喝 一堆能量饮料滚动 互联网是真正的浪费生活
2155	Yeah, getting all ramped up to do nothing basically, right?	是啊,得到所有 升起基本上什么都不做,对不对?
2156	Yeah get all ramped up to do something.	是啊,得到所有升起 做一些事情。
2157	That's a good rule to follow	这是一条好规矩
2158	When you're out on these adventures	当你走出这些冒险
2159	Do you have all your?	你有你的吗?
2160	Comforts from home of like to bed at a certain at your early hour up at an early hour	舒适的家里喜欢睡觉 在一定时间 在你早起 早起
2161	Are you still writing before you head out?	你还在出门前写信吗?
2162	I guess some days you can't do you bring coffee?	我想总有一天你不能带咖啡吧?
2163	You know, there's certain things that you bring with you so that you're not just in a complete stoic mode, right?	你知道,有一些东西 你带给你 这样你不只是在一个完全 stoic 模式,对不对?
2164	You're not like naked in the woods.	你不像在树林里裸体
2165	I think that's a different reality TV show.	我想这是不同的真人秀
2166	Yeah.	对
2167	Yeah, we don't watch that one	是啊,我们不看那个
2168	I	一、导 言
2169	Will bring so I'll give you it kind of depends on the trip	我会给你带来,所以我会给你 那种取决于旅行
2170	a lot of them if it's	很多人,如果这是
2171	International things get a little	国际事务有一点
2172	Skewed with time changes and things like that	时间变了 事情也变了
2173	But if it's sort of an outdoor adventure, I'm usually up pretty early with the Sun	但是如果这算是户外冒险 我通常很早就和太阳在一起了
2174	I also noticed that I sleep a lot better and longer when I'm out in the wilderness just way better	我也注意到,我睡得更好,更久 当我在旷野,只是方式更好。
2175	so I usually get up and I	所以,我通常起床 我
2176	Usually bring coffee.	通常带咖啡来
2177	It's an outdoor thing.	户外事.
2178	Just like instant crap coffee, but it tastes great out there because that's what you got	就像是一团糟的咖啡 但外面味道很好 因为这就是你得到的
2179	I often don't bring a stove when I do outdoor	我经常不带炉子做户外工作
2180	adventure stuff simply because	冒险的东西 只是因为
2181	One it's more weight to carry	一个更重
2182	To I've heard horror stories of people who are boiling water on these awkward stoves and then oh	我听过一些恐怖故事 讲述了人们在这些尴尬的炉子上沸水
2183	They knocked it into their lap and now we have like a serious emergency in the middle of freaking nowhere	他们把它撞到他们的腿上, 现在我们像一个严重的紧急情况 在中间的怪异的地方
2184	So I don't bring a stove and so I'll just mix the instant coffee with whatever temperature	所以,我不带炉子, 所以我只是混合 即时咖啡与任何温度
2185	The water temperature is like the outdoor temperature, right?	水温就像室外温度,对吧?
2186	So if it's 33 degrees outside the water is 33 degrees	所以,如果它是33度 水外是33度
2187	I'll drink that and then usually just you don't bring a stove on these long adventures.	我会喝这个 然后通常你不会带炉子来冒险
2188	No, no	没有,没有
2189	Wow, yeah, then I'll get moving on this last hike a lot of a lot of bars for calories	哇,是的,那么我会得到 移动在这个最后的旅程 很多酒吧的卡路里
2190	You're basically just looking for foods that so sort of the rules to kind of give people some advice here and I can put	你基本上只是寻找食物 这样的规则 那种给人一些建议 在这里,我可以放
2191	That in the link we talked about	连线里我们谈到的
2192	One it's got to be good on my stomach	一个,我胃里一定有好东西
2193	That's rule number one because if you eat something that's gonna upset your stomach and you got a hike 25 miles	这是第一条规则 因为如果你吃的东西 会令你的胃不舒服 你得到一个远行25英里
2194	You're gonna have a really really bad day	你会有一个非常糟糕的一天
2195	All right, so figuring that out that tends to be foods that aren't super super fibery and	好吧,所以想出来 往往的食物 不是超级纤维和
2196	Are are a little more processed rather than less.	处理得有点多,而不是更少。
2197	So your stomach's not doing the processing	所以,你的胃没有做处理
2198	To it obviously has to be calorie dense	对它来说,显然必须是卡路里稠密的
2199	Because if you take let's say to give a kind of extreme example two pounds in peanut butter	因为如果你接受,让我们说 给一种极端的例子 两磅花生酱
2200	That has way more calories than two pounds in apples and it also takes up less room in your pack	这比苹果里两磅的卡路里还多 而且你包里空的也少
2201	Right.	对
2202	So stuff tends to be calorie dense.	所以,东西 倾向于卡路里密度。
2203	So like nuts	所以像坚果
2204	Bars things like that	诸如此类的东西
2205	At night I'll have like tortillas and salami and some dried fruit things like that	晚上我会吃玉米卷和香肠 还有干果之类的
2206	Number three is that it has to taste good	第三,必须品尝好
2207	Because if you don't like how it tastes, you're probably not gonna eat it.	因为如果你不喜欢它的味道, 你可能不会吃它。
2208	And if you don't eat it, it's not gonna help you, right?	如果你不吃它, 它不会帮助你,对不对?
2209	You're just carrying it and then for I kind of look at like nutritional composition.	你只是带着它,然后我看着像营养成分。
2210	I'll go.	我会去。
2211	Okay, am I getting enough protein?	好吧,我得到了足够的蛋白质?
2212	Now granted when I'm out in a	现在,当我出去的时候,
2213	Scenario like that you're eating so much food that you basically get enough protein on accident	假设你吃太多食物 意外得到足够的蛋白质
2214	Like it's hard to not get enough protein when you're eating 4,000 calories a day	就像每天吃四千卡路里 很难得到足够的蛋白质
2215	But those are sort of the rules I follow nutritionally when I'm out on these	但是,这些是那种规则 我遵循营养 当我出这些
2216	Interesting.	有意思,这很有趣
2217	Yeah.	对
2218	One big win that I found are these bars from, and I have no affiliation with these guys.	我找到一个大赢家就是这些酒吧 我和这些家伙没有任何关系
2219	I think it's called, it's made by MetRx and it's called the Big 100 Bar.	我想它叫,它是由MetRx制作的,它叫"大百吧".
2220	So this is like a bar designed for straight up meatheads, okay?	所以这就像一个酒吧 设计直立的肉头,好吗?
2221	But it's got like 400 something calories in, it's got 30 grams of protein, and I stumbled	但里面有400个卡路里的东西 里面有30克蛋白质 我跌倒了
2222	upon these in this little gas station.	在这个小加油站上
2223	The town is one gas station in a hotel, and they have all these different flavors, they	小镇是一家酒店的加油站 他们有不同的口味
2224	taste like candy bars, and I'm like, this is a thing that I am probably never going	尝起来像糖条,我很喜欢, 这是一件事,我可能永远不会去
2225	to eat in normal life, but this is magic out on the trail because it's just a hunk of calories	在正常生活中吃, 但这是魔力出 在小道上,因为它只是一串卡路里
2226	with protein and they like inject it with all sorts of vitamin and minerals just like	蛋白质,他们喜欢注射 各种维生素和矿物质 就像
2227	way over fortified.	远超防御。
2228	This is trail food right here.	这里有食物
2229	As you pointed out, very different than what you recommend people eat back home.	正如你指出的, 和你推荐人们回家吃的东西非常不同。
2230	Totally.	当然
2231	People should probably eat the exact opposite way back home.	人们可能应该吃 完全相反的方式回家。
2232	Exact opposite.	准确相反。
2233	Fruits, vegetables, clean meats, eggs, fish, you know, this kind of thing.	水果,蔬菜,干净的肉类,鸡蛋,鱼,你知道,这种东西。
2234	Yeah, generally like my, people will ask me about nutrition advice and mine is basically	是啊,一般像我一样, 人们会问我 关于营养的建议, 我的基本上是
2235	just like try and eat more foods that are ingredients rather than have ingredients.	就像尝试吃更多的食物 那些是成分而不是成分。
2236	If you can just follow that, you're probably going to be alright.	如果你能跟着它, 你可能会没事的。
2237	In real life.	真实生活中.
2238	Yeah.	对
2239	Yeah, I definitely follow that.	是的,我绝对明白。
2240	Not on the trail.	不见踪迹.
2241	So on the trail, just, just realize you're going to be eating a lot of crap for 30 days	所以,在路上,只是, 只是意识到,你会吃 很多废话30天
2242	and then when you get home or 40 days, whatever it might be, when you get home, maybe lean	然后当你回家或40天, 无论它可能是什么, 当你回家,也许倾斜
2243	into salads.	变成沙拉。
2244	Well, it's survival out there.	嗯,这是生存在那里。
2245	Yeah.	对
2246	You said you're losing weight even though you're consuming a ton of calories when you're	你说你瘦了 虽然你消耗了一吨卡路里
2247	out on these adventures.	这些冒险。
2248	Yeah.	对
2249	So for the last one, for example, that was 40 days.	比如说,上一个是40天。
2250	We probably averaged 20 to 25 miles a day.	我们大概平均每天20到25英里
2251	Some days are a little more slow going because you might have to navigate a canyon.	有些日子要慢一点 因为你可能要渡过峡谷
2252	There's a lot of ups, a lot of downs, but we also had sections on the Arizona trail,	有很多上升,很多下降, 但我们也有部分 在亚利桑那的线索,
2253	which is like this really well-maintained trail.	这条线索保存得很好
2254	So we had like a 40 mile day that day and you have everything in your pack.	所以我们有40英里的一天 那一天,你得到了所有的东西 在你的包。
2255	So you're carrying the pack and I was trying to eat between 4,000 and 5,000 calories a	所以,你背着这个包 我试图吃 在4000到5000卡路里一。
2256	day and I still lost about 13 pounds.	一天,我还是损失了大约13磅。
2257	Wow.	珃
2258	Yeah.	对
2259	I talked to Herman Ponser at Duke and he did some back of the hand math.	我在杜克和赫尔曼·庞瑟谈过了 他做了一些手算术
2260	He was like, okay, I'm going to figure this out.	他当时想,好吧,我会想办法的
2261	He's like, caveat, I'm just doing this in my head right now.	他就像,提醒, 我只是做这个在我的脑海中现在。
2262	He's like, okay, how much did you weigh?	他就像,好吧,你体重多少?
2263	How much did you?	你花了多少钱?
2264	Okay.	摆
2265	He thought I was probably burning about 6,300 calories a day.	他以为我可能每天烧6300卡路里
2266	Wow.	珃
2267	I think some people will hear 40 days and go like, okay, I don't have time for this.	我想有些人会听到40天,然后,好吧,我没有时间了。
2268	I can't get away from this.	我不能离开这个。
2269	But you mentioned something that I think is worth pointing out and it offers an opportunity	但你提到了一些我认为值得指出的东西 这提供了一个机会
2270	access some of the incredible things that these outdoor adventures provide and that's	获取一些不可思议的东西 这些户外冒险提供,这就是
2271	the reset to sleep and sleeping outside.	重新布置到外面睡觉
2272	There's a guy, a researcher at University of Colorado Boulder by the name of Kenneth	科罗拉多大学的一位研究员 名叫肯尼斯
2273	Wright who's done these really beautiful experiments where he takes students camping where they	莱特做了这些非常漂亮的实验 他带学生去露营
2274	go to sleep shortly after sunset.	日落后不久去睡觉
2275	I think they have a nice campfire and enjoy, you know, s'mores and socializing and then	我认为他们有一个很好的营火 享受,你知道,s'mores和社交 然后
2276	they get into their tents and maybe read a bit and they go to sleep and then they wake	他们进入帐篷,也许读了一点 然后睡觉,然后醒来
2277	up somewhere circa sunrise.	日出时某处
2278	Not exactly there, but no one's using an alarm.	不完全在那里, 但没有人使用警报。
2279	No one's being told when to wake up and they get up and they do their breakfast.	没有人被告知什么时候醒来 他们起床做早餐。
2280	So they're just camping in the Colorado mountains for a couple of days.	所以他们只是在科罗拉多山脉露营几天.
2281	What he found was that just two nights and the days around those nights of camping in	他发现只有两个晚上 和那些晚上的宿营
2282	the Colorado mountains allowed them to reset their circadian rhythms for melatonin, which	科罗拉多山脉允许他们重新设置 环形节奏为梅拉托宁,
2283	elevates at night, kickstart the sleep process as many people know, and for cortisol, which	晚上升起,开始睡眠过程 很多人都知道, 对于皮质醇,
2284	why we wake up in the morning, the so-called cortisol awakening response, you know, precedes	为什么我们早上醒来, 所谓的皮质索尔觉醒反应, 你知道,在之前
2285	the time we wake up, which for you comes at a god-awful hour from, but, and was able to	我们醒来的时候, 对于你来说,在一个糟糕的小时 从,但,
2286	reset those cortisol melatonin rhythms, which really bookend our days and really establish	重新设定那些皮质素梅拉托宁的节奏, 这真的结束了我们的日子,真正建立
2287	regularity of circadian rhythm.	循环节奏的规律性
2288	So while there are a lot of things one can do like cold showers and exercise and forested	所以,虽然有很多事情,人们可以做 像寒冷的淋浴,运动和森林
2289	early hours and dimming the lights, et cetera, when getting out into nature and camping for	凌晨和淡化灯光等 当进入大自然和露营时
2290	a couple of nights, really getting away from cell phone contact and getting more oriented	几晚,真正远离 手机接触,更定向
2291	to the sunrise and sunset as the cues for circadian rhythm has a long-lasting effect	日出和日落时分作为环绕节奏的提示 具有长久的影响
2292	on circadian rhythms of these hormones and wakefulness.	这些荷尔蒙的循环节奏和觉醒
2293	So it's, you know, it's getting back to the fundamentals.	所以,你知道,它正在回到基本。
2294	I just offer that because some people might hear like 40 days and like, shit, I don't	我只是提出,因为有些人可能听到 像40天和喜欢,狗屎,我不
2295	want to like just eat peanut butter.	想吃花生酱
2296	And when I hear that you don't bring a stove, like now I'm looking at you different, like	当我听说你没带炉子的时候 就像现在一样 我看着你的样子不一样
2297	this guy is psychotic in the, in the, in the, in the good sense of the word, right?	这家伙是精神病 在,在, 在,在,在 这个词的好感,对不对?
2298	It's awesome.	这是真棒。
2299	No, no, it's, it's when I say psychotic in the form of a compliment, it's a good kind.	不,不,这是,它是,当我说精神病 以恭维的形式,这是一个很好的种类。
2300	But I think most people can think, okay, I could probably get away for two, three nights	但我认为大多数人可以认为, 好吧,我也许可以离开两,三个晚上
2301	and camp or talk to someone who knows how to backpack and get a proper kit together	和露营或说话的人 谁知道如何背包 和得到一个合适的包在一起
2302	and go backpacking and the level of adventure and, and life reset and meaningful experiences	背负背包 冒险程度 人生重现 有意义的经历
2303	that one brings back from that and reset of circadian rhythm is, is super significant.	一个从那带回来 并重设 循环的节奏是,是超级重大。
2304	Totally.	当然
2305	There's, and it's amazing.	有之,亦令人惊叹.
2306	I mean, when you look at how much of the U S is actually like developed, it's some crazy	我的意思是,当你看 多少美国实际上 像发达,这是一些疯狂的
2307	number like only three, 4% is occupied by people and the rest is just like farmland	数字只有3,4%被人们占据 其余的就像农田一样
2308	and open land.	和开阔的土地。
2309	Like we have so much amazing, unbelievable public lands in the United States.	就像我们有这么多惊人,难以置信的公地 在美国。
2310	And by the way, as I experienced, the best stuff isn't necessarily in national parks.	顺便说一下,正如我所经历的, 最好的东西不一定是在国家公园里。
2311	The best stuff is often in these sort of middle of nowhere places where it would just be a	最好的东西经常是在这种 中间的地方 它会只是一个
2312	giant logistical nightmare to try and put a national park there and get all these people	巨大的后勤噩梦 试图把国家公园 并得到所有这些人
2313	into it.	进入它。
2314	Like you can find some just incredible places in the U S and even I think three nights outdoors	就像你可以在美国找到一些令人难以置信的地方 甚至我觉得有三晚在户外
2315	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}一晚上 两晚上什么的 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}任何室外时间
2316	a little more rugged, a little more off the grid and hell, you can even car camp.	有点崎岖, 有点离格 和地狱,你甚至可以汽车营地。
2317	Like you don't have to like walk 20 miles out into the middle of nowhere.	就像你不必喜欢走20英里到荒郊野外
2318	You can car camp.	你可以开车去营地。
2319	I think that has just so many benefits.	我认为这有这么多好处。
2320	There's a guy at University of Utah named David Strayer and he did, he's done this work	犹他大学有个叫David Strayer的人 他做了这个工作
2321	on what he calls a three day effect.	他称之为三天的效果。
2322	And he's basically found that after three days in nature, like some really beneficial	他基本上发现 在大自然的三天后 就像一些真正有益的
2323	things happen to people and people come back reporting that they just feel so much calmer,	事情发生在人们 和人们回来 报告说,他们只是感觉 这么多平静,
2324	more collected, they're just like more reset, more aligned in their life.	更多的收集,它们就像 更多的重置, 更一致的生活。
2325	And I think that's absolutely a thing.	我认为这绝对是一件事情。
2326	The reason he started studying it is because a guy who owns this sort of famous rare book	他之所以开始学习 是因为拥有这本名著的书
2327	shop in Salt Lake City, the guy's name is Ken Sanders.	在盐湖城的商店 那家伙叫肯·桑德斯
2328	He was calling this thing that would happen to him, the three day effect.	他称这个东西 会发生在他身上, 三天的效果。
2329	He goes, yeah, we just call it the three day effect among my friends.	他去,是的,我们只是称之为三天的效果 在我的朋友。
2330	And he was like a friend of Edward Abbey, the environmental writer.	他就像环保作家爱德华·阿比的朋友一样.
2331	He's like, yeah, we call it the three day effect.	他就像,是的,我们称之为三天的效果。
2332	Like after three days in the wild, you're like just totally reset.	就像在野外呆了三天之后 你就像完全重置一样
2333	You're a better human.	你是个更好的人
2334	You think better.	你觉得更好。
2335	You're nicer.	你比较好。
2336	You're more empathetic.	你更有爱心
2337	You're just a great person.	你只是一个伟大的人。
2338	And Strayer was kind of like, wait, I feel like that's happened to me, but I've just	Strayer有点像,等等, 我觉得这发生在我身上, 但我只是
2339	never heard anyone sort of put a term on it.	从没听过有人在上面写一个词
2340	So he started kind of doing some research into it and it's actually pretty interesting	所以他开始做一些研究 其实很有趣
2341	stuff.	东西。
2342	Super interesting.	超级有趣。
2343	I think my mind as the neurobiologist goes to these attractor states, I think that it	我想我的大脑 作为神经生物学家 去这些吸引人的国家, 我认为它
2344	takes some time for us to drop into these different ways of being.	需要一些时间,我们才能进入这些不同的方式。
2345	And ways of being sounds kind of mystical, psychological, but it's also neural, right?	和方式听起来有点神秘 心理,但它也是神经,对不对?
2346	Our nervous system shapes itself around the interactions and vice versa.	我们的神经系统围绕相互作用形成自身,反之亦然。
2347	And I think I find your work so interesting because you're a sit in a chair for four	而且我觉得你的工作很有趣 因为你是四位的坐椅
2348	hours cognitive thinker, toil with words and ideas guy.	几小时的认知思考者, 努力与文字和思想的家伙。
2349	But you like these long extended adventures, which are really adventures of the body and	但你喜欢这些漫长的冒险 这些是身体的冒险
2350	mind.	头脑。
2351	I've been wrestling with this idea, as you can tell today, I wanted to just present some	我一直想着这个主意 正如你今天所看到的 我想给大家一些
2352	ideas to you to get your thoughts on them.	对你的想法。
2353	And one of the ideas, and I've talked to a couple of MDs that work specifically on dementia	其中一个想法 我和几个专门研究痴呆症的医生谈过了
2354	about this, and the idea hasn't been killed yet, which is a sign that they might have	这个想法还没有被杀死 这说明他们可能
2355	legs.	脚。
2356	And the idea is that comes from this, originates with this C-squirt, do you know this story	想法是,从这里, 起源于这个C -squirt, 你知道这个故事
2357	about the C-squirt?	关于C喷射器?
2358	No.	没有
2359	So the C-squirt, I've been learning about them, they're in this, the phylum of a tunicata,	因此,C -squirt,我一直在学习 关于他们,他们在这里, 一个Tunicata的光芒,
2360	they're tunicates, which means nothing.	他们都是穿礼服的,这毫无意义
2361	When anytime somebody throws something like that or a Latin name, they're really just	当有人扔 类似的东西或拉丁名字, 他们真的只是
2362	trying to impress you.	试图给你留下深刻印象。
2363	But what's interesting about tunicates is that they live two lives, they have a nervous	但穿礼服的有趣之处在于 他们活在两条生命中 他们有神经
2364	system, they live two lives, they are mobile, they swim for part of their life.	他们有两条命 流动 游泳
2365	And then they at some point descend on to a rock typically, fix themselves to the rock	然后在某个时候,它们通常会落到岩石上 固定在岩石上
2366	and live the rest of their life fixed to that rock.	他们的余生都固定在那石头上
2367	And when they land there, they eventually learn how to harvest nutrients from the ocean	当他们降落在那里, 他们最终学习如何从海洋中收获养分
2368	around them.	围绕他们
2369	But they eat their own nervous system.	但他们吃自己的神经系统。
2370	They eat their own brain.	他们吃自己的大脑。
2371	And they specifically eat, they don't really have a brain, but they eat the components	他们特别的吃, 他们没有真正的大脑, 但是他们吃组件
2372	of their nervous system that aren't required for moving around anymore.	他们的神经系统 不需要移动了。
2373	So one idea, I'm sorry I did not like noodle with this, and I was thinking, you know, we	所以有一个想法,我很抱歉我不喜欢 面与这个, 我在想,你知道,我们
2374	hear so much now about the relationship between exercise and longevity, and I try and get	听到这么多关于锻炼和长寿的关系, 我试图得到
2375	my zone to cardio, I definitely rock, we're going to talk about rocking.	我对心肺的区,我肯定摇滚, 我们要谈论摇滚。
2376	I do my resistance training, I'm very interested in some of these functional patterns, folks	我参加抵抗训练,对一些功能模式很感兴趣
2377	online, they're very combative people, but they've got some really interesting points	在网上,他们是非常有战斗力的人, 但他们有一些真正有趣的点
2378	about the need to do more real world throwing sprinting type activities.	需要做更多的真实世界 扔短跑类型的活动。
2379	But here's an idea, if we step back from the human species, and we go, okay, what do	但有一个想法,如果我们退后 人类,我们走了,好吧,怎么办
2380	humans need?	人类需要吗?
2381	We need to reproduce, take care of our young, propagate, all the stuff we talked about before.	我们需要繁殖,照顾我们的年轻, 宣传,所有我们之前谈到的东西。
2382	But throughout human evolution, humans have gotten to a point where, in everyone's life,	但在整个人类进化过程中, 人类已经到了一个地步, 在每个人的生活中,
2383	where at some point, the young are old enough and educated enough about what's required	在某个时候, 年轻人已经足够大, 并且受过足够的教育 关于需要什么
2384	to be a human, that they don't have to throw, run, or do any of these things.	成为人类, 他们不必扔,跑, 或做这些事情。
2385	And perhaps, and someone should look at this, I think, perhaps the areas of the brain that	也许,有人应该看看这个, 我想,也许大脑的各个领域
2386	atrophy first, the neural pathways that atrophy first in everybody, we're not talking about	先是萎缩,在每个人中最先萎缩的神经道 我们不是在谈论
2387	necessarily, are the areas involved with jumping, landing, throwing, navigating, uneven surfaces,	一定是跳伞、着陆、投掷、导航、水面不均匀
2388	lack of familiarity, and it could be that the deterioration of those pathways sets in	缺乏熟悉程度,这些途径的恶化可能正在形成。
2389	motion a cascade of things that cause the loss of neurons in other areas, and then like	移动一系列导致其他地区神经元丧失的东西,然后喜欢
2390	so many things, and then we get, everyone gets demented with age.	这么多事情,然后我们得到, 每个人都被老年痴呆。
2391	No one is sharper at 90 than they were at 70.	90岁时没有人比70岁更锋利
2392	No one.	没有人。
2393	Unless, you know, maybe they lost a lot of weight and took a bunch of, you know, acetylcholine	除非,你知道,也许他们减了很多体重 并服用了一堆,你知道,乙酰胆碱
2394	promoting drugs or something.	宣传毒品什么的。
2395	But that's very rare.	但这是非常罕见的。
2396	So the idea here is that maybe we're a lot like the sea squirt, we're just starting	所以这里的想法是,也许我们有很多 像海的喷水, 我们刚刚开始
2397	earlier nowadays, and that perhaps some of the things that you're doing in these Masogi	之前,也许一些事情 你正在做 在马索吉
2398	adventures are forcing you to do things that are maintaining brain circuitry that allow	冒险迫使你做一些 维持大脑电路的事情
2399	you to sit in that office and attack it with more vigor with each year.	你坐在那个办公室里 每年用更多的活力攻击它
2400	I like this idea.	我喜欢这个主意。
2401	First of all, it's not testable.	首先,它不能测试。
2402	That sucks.	这很烂。
2403	It's going to be hard to do.	将谓难行.
2404	You could do jumping and plyometrics and landing and look at brain scans.	你可以跳跃 弹道测量 着陆 看看脑部扫描
2405	You could do that, but it's going to be hard to do in the real world.	你可以这么做,但现实世界很难做到
2406	But I like this idea because everything that you've told us is that we need to do the	但我喜欢这个想法,因为你告诉我们的一切都是 我们需要做
2407	thing that we could easily offload onto devices or other people.	我们能轻易卸载到设备或其他人身上
2408	But if we don't do that, we actually have more pleasure in these moments of watching	但是,如果我们不这样做, 我们实际上有更多的乐趣 在看这些时刻
2409	television with a spouse or perhaps even more intellectual vigor.	与配偶或甚至更具有智力的活力。
2410	Because how old are you?	因为你多大了?
2411	I'm 38.	我38岁了
2412	38.	38. 国家
2413	So if you were to, now I'm kind of leading the, I'm seeding the question.	所以,如果你是, 现在,我有点领导, 我播下的问题。
2414	But if you were to kind of plot in your mind, like your cognitive vigor across these years	但如果你在你的脑海中有某种阴谋 就像这些年来你的认知活力
2415	before, during, and now you're continuing to do these Masogis, would you say your cognitive	之前,期间,现在你继续做 这些马索吉斯,你会说 你的认知
2416	vigor is declining or is increasing or is staying flat?	活力在下降,还是在增加,还是保持平稳?
2417	Definitely increasing.	绝对增加。
2418	I'll put the confounding, the confounder here is I stopped drinking when I was 28.	我会把困惑, 困惑者在这里是我停止喝酒 当我28岁。
2419	So basically up to 28, I was a damn idiot.	所以基本上到28岁,我是一个该死的白痴。
2420	But I think that where I've sort of taken things, I mean, I've definitely become a	但我认为,我拿的东西, 我的意思是,我绝对是一个
2421	sharper writer, a sharper thinker over time.	更尖锐的作家, 一个更尖锐的思想家 随着时间的推移。
2422	And I think there's something to that.	我认为有 的东西。
2423	I'll say just from the perspective of a writer, you will write better and have more material	我从作家的角度来说 你会写得更好 更有素材
2424	to work with and more interesting writing if you go out and do things.	如果你出去做事 会写更有趣的书
2425	Shocker.	吓人
2426	Right?	对吧?
2427	There's so many people who it's just like entirely behind the keyboard looking at a	这么多人,就像在键盘后面看着一个
2428	screen, not even talking to another human being, like even just the reporting part.	甚至连跟另一个人说话 哪怕只是报告部分
2429	They're not even talking to another human being, much less like going out and going	他们甚至没有和另一个人说话, 更不像出去和去
2430	there and seeing what they find.	看他们找到什么
2431	So just from a writing perspective, like of course I still sit behind the screen and read	所以从写作的角度来看 我当然还是坐在屏幕后面看
2432	the studies, but like I'm also going to go out and talk to this person and I'm going	学习,但我也要出去 和这个人谈谈,我要去
2433	to go do these things that give me so much more to work with.	做这些让我更努力的事情
2434	And for the average person, like okay, you're not a writer, I get it, but that's a story.	对于普通人来说,就像好的,你不是一个作家,我明白了,但这是一个故事。
2435	Like you want to die with a lot of badass stories.	就像你想死 有很多坏蛋的故事。
2436	Like that's a life well lived, right?	生活过得很好,对吧?
2437	You've got to like shape your own narrative and go out and be able to find these moments	你得喜欢塑造你自己的叙事 然后出去 找到这些时刻
2438	and things that you've done that you can look back on and be like, that was awesome.	以及你做过的事情,你可以回顾 和喜欢,这是真棒。
2439	And if you can fill your life up with that, because in the moment they're awesome too.	如果你能用这个填满你的人生 因为当下他们也很棒
2440	Like happiness is sort of – it's not this end point, right?	就像幸福是某种意义上的, 它不是这个终点,对不对?
2441	It's like this rolling average of your behaviors.	这就像一个滚动的平均 你的行为。
2442	So what do your behaviors look like?	你的行为是什么样子?
2443	Do you have more awesome behaviors?	你行为还不错吗?
2444	More crappy behaviors.	更糟糕的行为。
2445	Okay, let's try and get more awesome behaviors.	好吧,让我们尝试得到更多的令人惊叹的行为。
2446	Okay, well what are awesome behaviors?	好吧,什么是惊人的行为?
2447	It's like probably involve other people.	这就像可能涉及其他人。
2448	Probably involve doing things that push you a little bit and teach you something about	可能涉及做一些事情 推你一点点 教你一些东西
2449	yourself.	你自己来
2450	It probably involves getting out of your damn office every now and then and away from the	可能包括不时离开你该死的办公室
2451	screen.	屏幕。
2452	And so just trying to get enough of that.	所以,只是想 得到足够的这一点。
2453	That's like – it's a thing.	这就像,这是一件事。
2454	And I think you're probably right.	我想你可能是对的
2455	There's a lot happening in the brain too, but I'll leave that up to you.	大脑里也发生了很多事 但我要由你决定
2456	Well, yeah, I love the notion of creating a life of adventures and happiness as a rolling	嗯,是的,我喜欢 创造生命 冒险和幸福 作为滚动
2457	average.	平均数。
2458	I think that the word happiness is very, very slippery slope.	我认为快乐这个词是非常,非常滑的斜坡。
2459	Oh, totally.	哦,绝对的。
2460	You're chasing feeling states.	你在追寻感觉状态
2461	And Buddhists have talked about this and people talk about this endlessly online.	而佛教徒也谈论过这个问题,人们在网上谈论过这个问题。
2462	No one's talking about being miserable.	无人说苦.
2463	It's talking about feeling – to make it neurobiological – that feeling of dopamine	它指的是感觉 - 让它成为神经生物 - 多巴胺的感觉
2464	being trickled out in response to effort and getting the rewards of that effort repeat.	为响应努力而引出,并重复这一努力的回报。
2465	And then the rewards, of course, include the non-effort states of being able to lean	然后,奖励,当然,包括 不努力状态 能够倾斜
2466	into social things with more ease and more relaxation because you know you put in a really	更轻松,更放松的社交生活 因为你知道,你把一个真正的
2467	great day or just the richness of what you've built in your life.	伟大的一天,或者只是 你所创造的财富 在你的生活中。
2468	That's happiness.	这就是幸福。
2469	That's like deep pleasure that can only be built through this kind of connection between	这就像深深的快乐 只能通过这种连接
2470	these different gears we've been talking about.	这些不同的齿轮 我们一直在谈论。
2471	And it just has to be pursued and lived out and no one does it perfectly.	它只是需要追求和生存, 没有人这样做完美。
2472	I think that's an important component.	我认为这是一个重要的组成部分。
2473	You can't do the perfect misogi just like – because that sort of defeats the purpose,	你不能像那样做完美的错觉 因为那样会破坏目的
2474	right?	对吧?
2475	You're supposed to catch splinters and feel miserable and that's part of the perfect	你应该抓住碎片 感到痛苦 这是完美的一部分
2476	misogi, right?	雾木,对不对?
2477	Totally.	当然
2478	You're not supposed to feel great, but it's not – you feel so miserable that you regret	你不应该觉得伟大,但这不是 - 你感到如此悲惨,你后悔
2479	the entire experience.	整个经历。
2480	Yeah.	对
2481	You want some calluses.	你想要一些卡卢斯。
2482	I'd be interested to hear your thoughts here because this isn't a fully formulated	我很想听听你的想法 因为这不是一个完全精心策划的
2483	thought but I think a lot of it is channeling that same sort of framework into something	我想,但我觉得很多是 把同样的框架 引向某种东西
2484	that helps you over the long run, right?	从长远来看,这对你有好处,对吧?
2485	So if you think about like the structure of a lot of the behaviors that hurt people in	所以,如果你想到 像结构 很多行为 伤害人们英寸
2486	the long run can also have a similar structure to behaviors that help them in the long run.	长期性也可以有类似的行为结构来帮助他们长期性.
2487	So I'll give you an example.	故举一例.
2488	Something like gambling, right?	像赌博,对不对?
2489	It's like this random reward schedule, right?	这就像一个随机的奖励时间表,对不对?
2490	When people get hooked on that random reward schedule in the context of gambling, it's	当人们在赌博时迷上了 随机的赏金表
2491	like the house always wins, right?	就像房子总是赢,对不对?
2492	And that leads to misery.	这会导致痛苦。
2493	When I think of my own job though, it's a very similar random reward structure in terms	当我想到我自己的工作, 这是一个非常相似的随机奖赏结构 在条件上
2494	of searching for information in an open environment with different – and I don't know what	在不同的开放环境中搜索信息- 我不知道是什么
2495	I'm going to get.	我会得到。
2496	It's like, okay, I'm going to the city.	这就像,好吧, 我要去城市。
2497	It's like when I got to Baghdad.	这就像当我到达巴格达。
2498	I'm like, I got a report on the drug trade.	我好像有毒品交易报告
2499	I'm going to have to link up with all these characters.	我得和所有这些角色联系起来
2500	I have no idea what's going to happen.	我不知道会发生什么
2501	It's so exciting.	真令人兴奋
2502	The reels of the slot machine are spinning.	槽机的卷轴在旋转.
2503	The dice are falling.	骰子掉下来了
2504	Same exact thing.	同样的事情。
2505	But it's channeled into a thing that like becomes more rewarding to me over the long	但是,它被引导到一种东西 喜欢变得更值得我 长。
2506	run.	运行。
2507	And so I would just like to hear like how do you think about taking that sort of structure	所以我想听听你如何看待这种结构
2508	and making it helpful for a person?	和它帮助一个人?
2509	Yeah.	对
2510	Well, the first thing is that the structure and the circuitry is exactly the same for	首先 结构和电路完全一样
2511	gambling and going out and finding a great story and building a great story and having	赌博 外出 寻找一个伟大的故事 打造一个伟大的故事
2512	those experiences, including the pitfalls, the losses that, by the way, set a lower threshold	这些经历,包括陷阱, 损失,顺便说一句, 设定了较低的门槛
2513	for what you consider a win and then you ratchet up through there and you know, it's like	你所认为的胜利,然后你转过那里,你知道,它就像
2514	I'll never forget my dad being a scientist who's been on this podcast before.	我永远不会忘记我父亲是个科学家 他以前在播客台工作过
2515	I'll never forget the first time I published a paper in Science, which is like, you know,	我永远不会忘记我第一次发表一篇论文 在科学,这就像,你知道,
2516	it's like Super Bowl ring.	这就像超级碗戒指。
2517	He didn't say congratulations.	他没有说祝贺。
2518	You know what he said?	你知道他说什么吗?
2519	He said, expect yourself to feel kind of low in a few weeks and expect yourself to wonder	他说,希望你 感觉有点低 几个星期后,希望你自己
2520	if it will ever happen again.	如果它永远不会再次发生。
2521	And I said, will it ever happen again?	我说,还会再发生吗?
2522	He said, well, if I told you that, then the experience wouldn't be worth much, would it?	他说,如果我告诉你, 那么经验是没有价值的,不是吗?
2523	I was like, damn it.	и碞钩赣
2524	The other thing, I'll just, this is answering your question indirectly, but it's meaningful	还有一件事,我只是,这是 间接地回答你的问题,但它是有意义的
2525	perhaps is that my graduate advisor, when we published that paper, I was like, are we	也许是我的研究生顾问, 当我们发表论文,我很喜欢,我们
2526	going to throw a party?	要开派对吗?
2527	Like, are we going to celebrate?	像,我们要庆祝吗?
2528	She was like, I guess we could get a pizza or something, but the celebration was the	她想,我想我们可以 得到一个比萨什么的, 但庆典是
2529	work.	工作时
2530	I was like, what do you mean?	我说的,什么意思?
2531	She was like, the work was why it was the fun, right?	她喜欢,工作 是为什么它很有趣,对不对?
2532	You had fun doing the experiments.	你做实验很开心
2533	I'm like, yeah, but are we going to celebrate?	我很喜欢,是的,但我们要庆祝吗?
2534	We didn't celebrate it.	我们没有庆祝它。
2535	And as a consequence, you know, humbly, we went on to publish many, many more papers	结果,你知道,谦卑地, 我们继续发表许多,更多的论文
2536	in excellent journals, not all in Science, most of them in other journals.	在优秀的期刊, 并非全部在科学, 大部分在其他期刊。
2537	But the point being that she was teaching me to attach the reward to the effort.	但重点是她教我 将奖励附在努力中
2538	And I was like, ah, the fun is doing the experiments, getting the paper.	我很喜欢,啊,乐趣是做实验, 得到报纸。
2539	You have to take the reward and relegate it to a place below the effort.	你必须拿下奖励 把它降格到努力以下的地方
2540	You can celebrate wins, but you can't let yourself internalize the wins more than the	你可以庆祝胜利 但你不能让自己 内部化的胜利比
2541	effort to get there.	努力到达那里。
2542	So there's that.	故有此义.
2543	So same circuit, it's this dopamine circuitry.	同样的电路 就是这个多巴胺电路
2544	And of course, when I say dopamine, that's a proxy for adrenaline and norepinephrine.	当然,当我说多巴胺, 那是肾上腺素和肾上腺素的代名词。
2545	Adrenaline's operating the body to make you feel alert.	肾上腺素的操作 身体让你感到警觉。
2546	Norepinephrine's operating in the brain to make you feel alert.	肾上腺素在大脑里运行 让你感到警觉
2547	So those three work together.	这三个人合作
2548	They're cousins to like get out, get up and go pursue things.	他们是表弟,喜欢出去,起床去追东西.
2549	And it doesn't matter if it's a 430 wake up or 4 a.m. wake up, sit down and mental	430醒还是凌晨4点醒,坐下来和精神无关紧要
2550	movement or it's physical movement.	移动或身体运动。
2551	I mean, evolution designed it this way and it's incredibly efficient.	我的意思是,进化 设计它这样, 它是令人难以置信的效率。
2552	And it has these pitfalls of gambling.	它有赌博的陷阱。
2553	If you have a proclivity for alcohol, alcoholism or methamphetamine or cocaine or if you like	如果你有酗酒、酗酒、甲基苯丙胺或可卡因的倾向,或者你喜欢
2554	stimulants or for the process, like, you know, fill in the process addiction, shopping, sex,	兴奋剂或者这个过程,比如,你知道, 填充这个过程的成瘾,购物,性,
2555	whatever it happens to be and that base, you're draining the bank account on these	不管它碰巧是什么 和那个基地, 你耗尽了这些银行账户
2556	catecholamines and then the reset is always abstinence.	丙酮胺,然后重置 总是节欲。
2557	Yeah, it's just abstinence.	是啊,这只是禁欲。
2558	Right.	对
2559	And then people like people in their second or third year of sobriety are like, oh, my	然后人们喜欢的人 在他们的第二年或第三年 清醒是,哦,我的
2560	God, like the world just feels so incredible.	上帝,就像世界 感觉如此不可思议。
2561	Like there are these these magnificent moments from things that I just completely missed	就像这些美妙的时刻 我完全错过了
2562	before.	之前,我刚说
2563	And it and it's because what brings about pleasure now is you could say it's at a lower	它和它是因为什么带来 乐趣现在是 你可以说它是在较低
2564	threshold, but the level of meaning is sky high relative to before.	阈值,但意义水平比以前高。
2565	So so there's that.	所以有这样的。
2566	So there's real value to understanding dopamine, catecholamine dynamics, because you can	所以了解多巴胺,催产素的动力学 有真正的价值,因为你可以
2567	identify where you are on the map at a given moment.	识别您在特定时刻的地图位置。
2568	That can tell you the direction to go.	这可以告诉你前进的方向。
2569	I agree.	и種
2570	And I wish I could tell you, you know, you have dopamine catecholamine circuits for writing	我希望我能告诉你,你知道, 你有多巴胺卡提切拉胺电路 用于写作
2571	versus gambling versus wandering through Antarctica, not wandering, but trying to survive	赌博和游荡在南极洲 不是游荡 而是试图生存
2572	Antarctica.	南极洲.
2573	It's the exact same circuit, which is, you know, one of the reasons I I	完全一样的电路, 就是,你知道,一个原因,我
2574	want to shift us to rocking.	想要我们转向摇滚。
2575	I really dislike rocking, but now you've got me rocking.	我真的很讨厌摇滚 但现在你让我摇滚了
2576	So tell tell us why rocking and things like it are so valuable and are distinctly	告诉我们为什么摇晃和类似的东西 如此珍贵和明显
2577	different than, like, quote unquote, hitting the gym.	和在健身房打拳击不一样
2578	So I'll tell you how I sort of came to this realization, start writing about this in	所以,我告诉你,我是如何 来到这个认识,开始写这个
2579	the first place is that when we were in the Arctic, we're hunting.	首先,当我们在北极时, 我们在狩猎。
2580	So when you look at why humans are good at running, by the way, we're good at	所以当你看看为什么人类 擅长跑步,顺便说一句,我们很擅长
2581	two things.	两件事
2582	We're good at running and we're getting at good at caring.	我们善于跑步 也善于照顾
2583	And I'll tell you why we're good at caring.	我告诉你为什么我们善于照顾
2584	So the reason we're good at running is because we evolved to run long distances to	我们之所以能跑步 是因为我们进化到长途
2585	chase down animals in the heat and spear them.	在炎热中追赶动物,并长矛.
2586	So humans are really good at cooling ourselves in the heat.	因此人类在热量中非常擅长冷却自己.
2587	All right.	好吧,我们走。
2588	And we can run these long distances.	我们可以长途跋涉。
2589	Other animals can't manage their heat.	其他动物的热量无法控制.
2590	So we'd slowly but surely run down animals.	所以我们会慢慢但肯定 跑下来的动物。
2591	Eventually they would get too hot.	最终他们会变得太热。
2592	They topple over from heat exhaustion and then bam, we'd kill them.	热力耗尽后会倒塌 然后我们杀了他们
2593	So this is a theory called called persistence hunting.	因此,这个理论被称为"坚持狩猎".
2594	So we won the thermoregulation game.	所以我们赢了热调节游戏。
2595	We run the won the thermoregulation game.	我们管理着热调节游戏
2596	So we can we sweat.	故能发汗.
2597	We don't have much fur.	我们没有多少皮毛。
2598	And then our bodies are also designed for this type of persistence hunting.	然后我们的身体也被设计为 这种持续的狩猎。
2599	There's a guy at Harvard, Dan Lieberman, who had this, I think it was in 2004	哈佛大学有个叫丹·利伯曼的人 有过这个 我想是2004年
2600	paper about this, how the reason we're built the way we are.	关于这个的论文, 我们是如何构建我们的方式。
2601	One of the key reasons is so we could run long distances for persistence hunting.	其中一个关键原因就是 我们可以长途跋涉 持续狩猎。
2602	So I'm familiar with that research.	所以我对研究很熟悉。
2603	And I'm like, oh, that's really interesting.	我很喜欢,哦,这真的很有趣。
2604	Cool.	凉爽。
2605	Like this explains why I have like, you know, these big muscles, these arch	这样解释我为什么喜欢,你知道, 这些大肌肉,这些拱门
2606	feet, whatever.	脚,随便。
2607	So we go up to the Arctic.	所以我们去北极
2608	We're hunting, eventually successfully hunt a caribou and we, you know, we're	我们正在打猎,最终成功打猎一只驯鹿 我们,你知道,我们
2609	taking every usable part of it we can.	夺走了我们所能利用的一切
2610	So we load our packs with all this weight.	所以,我们加载我们的包 与所有这些重量。
2611	It's like 100 something pounds in this damn pack and start walking back to camp.	就像这该死的包里100磅一样 然后开始走回营地
2612	And I'm just thinking about this research about, OK, humans evolved to run long	我只是在想这个研究 关于,OK,人类进化为长跑
2613	distances so we could hunt.	距离好让我们能打猎
2614	Great.	不错
2615	What happens after you actually kill an animal?	你杀了动物后会怎样?
2616	You got to carry that damn thing back to camp.	你得把那该死的东西带回营地
2617	And so it occurs to me, wait a minute, we're also pretty unique among animals in	所以,我突然想到,等一下,我们也是非常独特的动物
2618	that we can carry weight like no other mammal can just pick up weight on its own	我们可以像其他哺乳动物一样 自己举重
2619	and carry it a long distance.	并长途跋涉。
2620	It's like, huh, that's interesting.	这就像,嗯,这是有趣的。
2621	So I just start looking into this and yeah, humans are the only mammal that can pick	所以我才开始调查 人类是唯一能选择的哺乳动物
2622	up a weight and carry it a long distance.	举起重来,背着它很长的距离。
2623	And it absolutely shaped us into who we are.	它把我们塑造成我们自己
2624	It allowed us to really conquer the globe because we could take tools into the	它让我们能够真正征服地球 因为我们可以把工具带进
2625	unknown.	不详。
2626	Right.	对
2627	We can walk.	我们可以走。
2628	We can cover these long distances in our two legs and our feet.	我们可以用两条腿和双脚来覆盖这些遥远的距离。
2629	Our hands are freed up to carry our tools, carry whatever it might be.	我们的双手可以随心所欲地携带工具
2630	And it really turned us into who we are.	它真的把我们变成了真正的我们。
2631	Now, the thing is, is when you look at running, plenty of people run like running	现在,事情是, 当你看着跑, 很多人跑像跑
2632	and marathons.	和马拉松。
2633	That is a popular activity.	这是一个受欢迎的活动。
2634	But how many people are just like carrying weight as a regular form of exercise?	但有多少人像举重一样 是一种正常的锻炼形式?
2635	The answer was really not that many.	答案其实并不多。
2636	So I'm thinking like, okay, who actually still maybe does this?	所以我在想,好吧,到底是谁可能还这样做?
2637	And it turns out it's the military.	然则为军所害.
2638	So rucking is sort of the main activity of physical training in the military.	因此,骚动是军队中体育训练的主要活动。
2639	It's just throwing weight in a backpack and going for a long walk.	它只是把重量 在一个背包 并去散步。
2640	And I've actually started to sort of even shift my language from using the term	我甚至开始改变我的语言
2641	rucking to simply saying walking with weight or weighted walking.	随便说说轻轻走路
2642	And the reason for that is, is if I tell my mom, hey, you should rock, she goes,	原因是,如果我告诉我妈妈, 嘿,你应该摇滚,她去,
2643	oh, okay.	哦,没关系。
2644	And she types in rock and she goes,	她打在石头上,她去,
2645	the hell is this military stuff, Michael?	这到底是怎么回事,迈克尔?
2646	I'm 75 years old.	我75岁了
2647	So I've started to call it more walking with weight.	所以我开始叫它更重的走路。
2648	So it's a little more approachable for the masses.	所以对于大众来说,它比较容易接触.
2649	But I think the benefit of it is that you're getting cardio stimulus because	但我认为它的好处是 你得到心肌刺激,因为
2650	you're covering ground.	你覆盖地面。
2651	But you're also getting strength work because you've loaded your skeletal system,	但你也得到了强壮的工作 因为你已经加载了你的骨骼系统,
2652	your muscular system.	你的肌肉系统。
2653	And that comes with a lot of benefits.	这带来很多好处。
2654	You kind of got this two in one.	你有点得到这个两个在一个。
2655	So it generally will burn more calories per mile than walking or	因此,它通常会燃烧 更多的卡路里每英里比步行或
2656	running.	运行中。
2657	And that is simply because you've added extra weight.	这仅仅是因为你增加了额外的重量。
2658	Of course,	当然
2659	if you're running, you might cover more distance in the same amount of time.	如果你运行,你可能覆盖 更多的距离在相同的时间。
2660	But if you just compare it by distance, it's burning more calories.	但是,如果你只是比较它 距离,它燃烧的热量。
2661	And I think it's one of these activities that can really fill in gaps in	我认为这是其中一项活动 能够真正填补空白
2662	people's training and to what you sort of alluded to in your question is	人们的训练 以及你在问题中提到的
2663	there's a variety of reason it fills in gaps.	其填补空白的原因多种多样.
2664	But one of them is simply that it gets people outside.	但其中之一 就是它能把人带出去
2665	Like there's a lot of gym people who are like, yeah,	就像有很多健身房的人 喜欢,是的,
2666	I lift all the weights, but like, I'm not doing that running thing.	我举起所有重量, 但喜欢,我不做 运行的事情。
2667	A lot of people can't run and like, Oh, by the way,	很多人都跑不动 顺便说一句
2668	walking feels a little too easy.	走路感觉有点太容易了
2669	I'm not going to do that.	我不会那么做的
2670	So if you can throw some load on someone and have them go for a walk,	所以如果你能把东西扔到别人身上 让他们去散步
2671	it gets them outside, helps them preferentially burn fat, it seems,	它能让他们出去, 帮助他们优先烧脂肪, 它似乎,
2672	compared to something like running.	跟跑步一样
2673	So there's this interesting study.	所以有一个有趣的研究。
2674	And I'll caveat this by saying it was a very small study.	我要提醒你,这是个很小的研究。
2675	I think it was only 12 people cause they could only find 12 crazy enough people	我觉得只有12个人 因为只有12个疯子
2676	to do it.	要做到这一点。
2677	It was on a back country hunters in Alaska.	在阿拉斯加的一个背乡猎人身上
2678	And so these guys carry these heavy packs out into the mountains for a week or	所以这些家伙带着这些 沉重的包出山一个星期或
2679	whatever.	随便吧
2680	And they test them and they ended up losing a significant amount of	他们测试了它们 结果损失了很多
2681	weight, but it was all from fat.	体重,但都是来自脂肪。
2682	They actually gained like a very minute amount of muscle and that really	他们实际上得到了 像非常微弱的肌肉量 并且真的
2683	shouldn't happen in the context of going out and losing weight, right?	不该在外出减肥的背景下发生 对吧?
2684	You're probably going to lose fat along with muscle.	你可能会失去脂肪和肌肉。
2685	But with this,	但是有了这个
2686	they ended up losing mostly fat.	他们最终失去了大部分脂肪。
2687	So I just think it's this amazing activity that we really wove out of our	所以,我只是觉得这是 惊人的活动,我们真的 织出我们的
2688	lives due to technology.	生命是技术造成的
2689	Humans evolved to carry.	人类进化而来
2690	People were carrying babies all the time, like every day in the past.	人们总是怀着婴儿 就像过去的每一天
2691	We'd go hunt and we'd have to carry all the meat back to camp.	我们去打猎 然后把所有的肉都带回营地
2692	We would carry food that we gathered, like gathering.	我们会带着我们收集的食物,像聚集。
2693	We're hunters,	我们是猎人,
2694	hunters and gatherers.	猎人与采集者.
2695	Gathering is literally walking around,	聚会就是到处走走
2696	finding some food, carrying it, finding more, carrying it back to camp.	找到食物 携带食物 找到更多食物 带回营地
2697	And then we got cars, we got grocery carts,	然后我们得到了汽车, 我们得到了杂货车,
2698	we got XYZ, we got furniture dollies that we don't carry as much.	我们有XYZ,我们有家具娃娃 我们没有携带那么多。
2699	And I think we've lost a really important form of	我觉得我们失去了一个非常重要的形式
2700	human movement and physical activity that we were literally born to do.	人类的移动和身体活动 是我们天生要做的
2701	And so my suggestion to all the listeners is get some weight and carry it	所以,我建议所有听众 得到一些重量并携带它
2702	easy to throw some weight in the backpack and go for a walk.	很容易在背包里扔一些重量 并去散步。
2703	And it'll be good for you.	亦能为汝善.
2704	How much weight and how far?	多少重量和多远?
2705	So if someone is just starting, I tell them to start light.	所以,如果有人刚刚开始, 我告诉他们开始光。
2706	I think,	我觉得
2707	so after I published the Comfort Crisis with the, there's a chat,	所以在我出版"舒适危机"之后 有个聊天
2708	there's an entire chapter on walking with weight or rucking.	有一个完整的章节 关于走路 体重或摇晃。
2709	I got all these people in the military, rucking destroyed me.	我得到了所有这些人 在军队中,
2710	Okay.	摆
2711	Well, how much did the military start you with?	那么,多少 军队开始你?
2712	A hundred pounds.	一百镑
2713	It's like,	这就像,
2714	well, yeah, it's like, if you did anything,	嗯,是的,这就像, 如果你做了什么,
2715	at that intensity immediately, just immediately went into like the red,	突然间,红灯就红了
2716	you're going to get injured.	你会受伤的
2717	You know, it could be squatting.	你知道,这可能是蹲着。
2718	It's like, yeah,	这就像,是的,
2719	I tried to max out on my deadlift every time I deadlifted the first time I	每次我第一次被吊死时 我都会把吊车弄得满地找牙
2720	deadlifted, therefore no one should deadlift.	死了,所以没有人应该死了。
2721	You need to ease into this.	你得放松点
2722	So I tell people,	所以我告诉大家,
2723	women can start with anywhere from five to say 20	女人可以从五岁到二十岁
2724	pounds suggest men anywhere from 10 to 30,	磅表示男人从10到30,
2725	depending on your fitness level.	取决于身体水平。
2726	I would rather have someone really ease in and sort of get used to it.	我宁愿有人真正放松 并有点习惯它。
2727	Cause a lot of people will say, yeah, I went a little too heavy and it really	因为很多人会说,是的,我有点太重了,真的
2728	sucked.	烂透了
2729	Like I want you to sort of on ramp slowly.	就像我要你慢慢上坡道一样
2730	And then from there,	然后从那里,
2731	you can build up over time.	随时间推移可以积累
2732	And so I have plenty of, you know,	所以我有很多,你知道,
2733	women who might weigh 130 pounds who now use 30 pounds,	女人可能重130磅 现在使用30磅,
2734	which is a significant amount of weight.	相当重的重量
2735	I'll have men who, you know,	我会有男人,你知道,
2736	maybe they started with 20 and they're like, that's way too light.	也许他们从20开始,他们喜欢, 太轻了。
2737	Like,	喜欢,
2738	I just have too much of a base of fitness.	我只是有太多的健身基础。
2739	It's like, okay, good.	这就像,好吧,很好。
2740	Well, I'm glad we started there though.	好吧,我很高兴我们从那里开始。
2741	So we know for sure.	所以,我们肯定知道。
2742	And then they've ramped up to say 40, sometimes 60.	之后他们又加速说40,有时60。
2743	I mean, for me,	我的意思是,对我来说,
2744	I generally, my sort of go-to weight is probably 35 to 40 pounds.	一般来说 我的体重大概是35到40磅
2745	And I find that that's a weight where it's uncomfortable.	我发现那是很不舒服的重量
2746	It's challenging, but it's also not so soul crushing that I'm like,	这很具有挑战性 但也不是因为我压抑灵魂
2747	I got to end this walk.	我得结束这次散步了
2748	This absolutely sucks.	这绝对糟糕。
2749	I can still enjoy it.	我还可以享受
2750	And of course I'll go heavier.	我当然会更重
2751	Sometimes if I'm going really far,	有时如果我走得很远
2752	sometimes I might be like 20 pounds or something.	有时我可能像20磅什么的。
2753	You know,	你知道吗,
2754	I think it's really just like start light, take a walk, see how that feels.	我觉得这就像开始光线, 散步,看看是什么感觉。
2755	You know, it doesn't have to be too complicated.	没必要太复杂
2756	Yeah.	对
2757	I said, I hate rocking, but I love the way I feel afterwards.	我说,我讨厌摇滚, 但我喜欢我的感觉 之后。
2758	Maybe that's the form of exercise.	也许这就是锻炼的形式。
2759	I don't like there.	我不喜欢那里。
2760	I just outed myself as not liking it.	我只是自以为不喜欢
2761	So I find that,	所以我发现,
2762	it forces me to pay attention to some of the smaller stabilizing muscles.	它迫使我注意一些较小的稳定肌肉。
2763	Like you can't be as loose with your gait.	像你不能松动 你的步。
2764	You have to be pretty thoughtful,	你要体贴一点
2765	especially if you're hiking.	特别是如果你在徒步旅行。
2766	You can't stride too long here or there.	你不能在这里或那里踩太久
2767	It just naturally keeps you moving more like a pack mule,	这自然会让你更像骡子
2768	which I think can be helpful.	我认为可以有所帮助。
2769	And I do notice that when I take off the rucksack or the vest on a different day	我确实注意到,当我在不同的一天 脱下行李或背心
2770	and I run, I definitely feel faster and lighter just by way of comparison,	我跑,我肯定感觉 更快和轻一些 只是通过比较,
2771	probably a real change too, due to the small stabilizing muscles.	这可能是一个真正的改变, 由于小稳定肌肉。
2772	This thing about losing more body fat will get people motivated.	失去更多脂肪会让人有动力
2773	Yeah.	对
2774	People love it.	众生爱乐.
2775	I think it's also a good tool for runners because the injury rate is much lower.	我认为它也是跑者的一个好工具,因为受伤率要低得多.
2776	So if you're within a reasonable amount of weight, like of course,	所以,如果你在合理的重量, 像当然,
2777	if you go up to these crazy weights, so I generally tell people,	如果你去这些疯狂的重量, 所以我通常告诉人们,
2778	if you just want like a firm number, don't go over 50 pounds.	如果你只是想要一个固定的数字, 不要超过50磅。
2779	If you want a more sort of dialed in number to your body weight,	如果你想多打点你的体重
2780	don't go over a third of your body weight.	别超过你体重的三分之一
2781	There's a lot of military research that suggests that.	许多军事研究都认为这一点.
2782	But even for me,	但即使对我来说
2783	like I don't go up to a third of my body weight all that often,	就像我经常不升至体重的三分之一一样
2784	unless I have a really good reason.	除非我有个很好的理由
2785	I'm training for something like backpacking or a hunt or something.	我是为了背包或狩猎什么的训练
2786	So if you're in a within a reasonable amount of weight and not too heavy,	所以如果你的体重在合理范围内 并且不会太重
2787	the injury rate is exceedingly low.	受伤率非常低。
2788	It's not that much higher than the injury rate of walking and walking is pretty	这比走路和走路的受伤率还高
2789	safe.	平安无事.
2790	Do you ever experience the kind of a crossover of	你曾经经历过 那种交叉的
2791	understanding between your physical pursuits and your creative	体力追求与创造力之间的理解
2792	intellectual pursuits?	智力追求吗?
2793	Like, do you find that, for instance, if you,	比如说,如果你发现...
2794	you rock that there's a certain,	你摇滚有一定,
2795	you start to recognize where the resistance is.	你开始认清抵抗力量的位置
2796	Is it putting on the pack?	是放在包里吗?
2797	Is it, you know, a third of the way through, you tend to feel pretty good.	是,你知道,三分之一的方式, 你倾向于感觉相当好。
2798	Do you notice those contours and do they map to the contour of sitting down and	你注意到那些轮廓了吗? 和它们映射到坐着的轮廓,
2799	writing that it's hard at first, then it gets easier.	写到一开始很难,然后就更容易了。
2800	And then at some point there's a breakthrough or else it just plain sucks the	然后,在某个时候,有一个突破 否则它只是简单的吸
2801	whole time.	整个时间。
2802	I think so.	我想是这样。
2803	I'd like to hear your experience with running,	我想听听你跑步的经验
2804	but my experience with running is that the first say three miles	但我跑步的经验是 第一个说三英里
2805	they suck.	他们吸。
2806	You know, this is hard.	你知道,这很难。
2807	Like things just start,	就像事情刚刚开始,
2808	you just feel like resistance.	你只是觉得像抵抗。
2809	And then eventually,	最终,
2810	usually after say mile three, all of a sudden I feel like, Oh,	通常在说三英里后,突然我感觉...
2811	I could do this forever.	我可以永远做到这一点。
2812	I could do this the rest of the day if I wanted to.	如果我想的话,我可以整天都这样
2813	But if I don't go through that first three miles,	但是,如果我不走 通过前三英里,
2814	I'm never going to get to four plus or whatever it is.	我永远不会得到 4加或是什么。
2815	And I do feel like that's the same with writing where it's,	我觉得写在书上也一样
2816	it's challenging at first, the things aren't moving,	一开始很困难 事情不动
2817	but then things just things start to move, you know, and you, but you need to,	但事情开始动了,你知道,你, 但你需要,
2818	you need that buy-in.	你需要买入。
2819	Like you need the,	就像你需要的一样,
2820	you're not going to have those amazing four plus miles after mile four or	4英里之后的4英里外,你就不会有这些惊人的4英里了
2821	sentence after the 20 paragraphs you deleted.	在您删除的20段之后。
2822	If you don't run the first three miles or write the first 20 paragraphs.	若不运行前三里或写前二十段.
2823	And then a related question is specifically about writing,	然后一个相关的问题是 具体的写作,
2824	but it could carry over to school music or any sort of	但它可以继续 学校音乐或任何种类的
2825	kind of pursuit.	一种追寻。
2826	You said that some days getting 300 quality words feels like an	你说过,有些日子 得到300个高质量的字 感觉像一个
2827	accomplishment.	成绩。
2828	Other days you get 3000 words.	其他的日子你得到3000字。
2829	Do you think prior to the days that you got 3000 words that your brain is	你觉得在你得到3000字之前 你的大脑是
2830	processing it unconsciously, do you think it all happens in the session?	在无意识地处理它, 你认为这一切发生在会话中吗?
2831	Or is there something like,	还是有一样东西,
2832	if you look back into your days and hours before those	如果你回顾你的日子和小时前
2833	incredible days where you just feel amazing,	不可思议的日子,你只是觉得惊人,
2834	can you map it to anything or is it just mysterious?	你可以把它映射到任何东西 还是它只是神秘的?
2835	I think it's somewhat mysterious.	我觉得有点神秘
2836	But I guess here's how I would answer that.	但我想我是这样回答的
2837	Is there some writing I've done where you sit	你坐的地方有我写的东西吗?
2838	down and it's just, it comes out and it comes out,	下来,它只是, 它出来,它出来,
2839	not needing many edits.	不需要许多编辑。
2840	And it's just like, like, I'll give you an example.	我举个例子
2841	A lot, there might be some bias,	很多时候 可能有偏见
2842	but a lot of my friends and people who read my work say one of the best things	读我作品的许多朋友和人 都说出最好的一件事
2843	I've written is this essay I did about my mom.	我写过一篇关于我妈妈的文章
2844	It originally appeared in men's health in 2017, maybe it's called My Badass Mom.	它最初出现在2017年的男性健康中,也许叫做"我的巴达斯妈妈".
2845	I have it on my sub stack.	我把它放在我的子堆上。
2846	I'll link to it in that post.	我会在那个职位上联系到它。
2847	I wrote that in about seven minutes, sat down and just,	我写了大约七分钟,坐下来,只是,
2848	and it's like a thousand something words and it was like printed it and was like,	它就像一千个字, 它就像印刷它,就像,
2849	I don't know if I need to change this.	我不知道我是否需要改变这一点。
2850	And so why is that?	为什么?
2851	Cause I've been thinking on that piece for 30 something years and it was just,	因为我一直在想那篇作品 30年了,它只是,
2852	that was the moment and just the energy got captured and then that was it.	那一刻,只是能量被抓住,然后就是这样。
2853	A good example of this,	一个很好的例子,
2854	and this is a person at a much higher level is I was watching a Tom Petty	我看着汤姆·佩蒂
2855	documentary.	纪录片。
2856	Apparently he sat down flipped on a recorder and just came up with wildflowers,	显然他坐在一个录音机上 翻翻了一下 突然出现了野花
2857	literally started just playing those chords and making up the lyrics as he went	刚开始演奏那些和弦 并编好歌词
2858	and recorded wildflowers.	并记录了野花。
2859	Just went, holy shit, right?	刚刚去了,神圣的狗屎,对不对?
2860	That is like,	这就像,
2861	there are times when like magic happens and just lightning strikes and you gotta	有时候,像魔法发生, 只是闪电击中,你必须
2862	be, you just gotta be there for it though.	你只是必须在那里 虽然它。
2863	It's like,	这就像,
2864	I think things like that can happen, but I think to your point,	我觉得这样的事情可能会发生 但我想从你的观点来看
2865	why could that happen?	为什么会这样?
2866	It's cause he had like all this experience that just sort of like was swelling	因为他有这样的经历 有点像肿胀
2867	and bubbling under and finally it just like converged.	然后在下方晃动 最后它就像凝聚在一起
2868	Brings it me to a earlier point in our discussion.	让我回到我们讨论的早期
2869	I genuinely believe that the raw materials of great writing and music and science	我真心相信 伟大的写作和音乐与科学的原料
2870	and whatever, podcasting, visual art, painting,	还有播客、视觉艺术、绘画
2871	those raw materials are collected away from the, the actual craft.	这些原材料是从实际的工艺品中收集的。
2872	And so you have to get out into the real world and experience those.	所以,你必须走出现实世界 体验这些。
2873	Where have you gotten your best material, scientific work,	你从哪里得到你最好的材料, 科学工作,
2874	ideas you're flowing into podcasts?	想法你流进播客?
2875	Like how does all that unfold for you?	就像这一切如何为你展开?
2876	For me, you know, PubMed is it's like the,	对我来说,你知道,PubMed是 它就像,
2877	it's the intellectual wilderness of published material as our books and lectures,	它是知识荒野 出版的材料 作为我们的书籍和讲座,
2878	but mostly PubMed.	但主要是普布迈德
2879	So the more time I can spend foraging papers and looking at graphs and seeing	所以我可以花更多的时间 寻找文件,看图表和看到
2880	things and connecting it to something else.	和连接起来的东西。
2881	And that's where, you know,	这就是,你知道,
2882	the ideas that those are the raw materials.	这些是原材料的想法。
2883	Like this year,	就像今年一样
2884	I haven't been doing quite as many solos as I work on the book,	我还没有做太多的独唱 我的工作这本书,
2885	but I'm getting back to solo soon and I've got these like folders upon folders	但我很快就要回独奏了 文件夹上有这些文件夹
2886	of papers that no one's ever discussed out there that I think have real gems in	从来没有人讨论过的文件 我认为有真正的宝石
2887	them.	他们。
2888	So those are, that's,	这些是,这就是,
2889	those are the minds in which I'm mining for information that I then have to work	这些是我想得到的信息,然后我必须工作
2890	with.	带。
2891	So for me it's PubMed.	所以对我来说,它是PubMed。
2892	And occasionally it's getting on the phone like I did yesterday with a	偶尔它会像昨天一样在打电话
2893	neurosurgeon friend of mine and having a discussion about the vagus nerve and	神经外科医生朋友 讨论阴险神经
2894	realizing that everything that's out there about the vagus nerve,	体会到所有关于阴险神经的东西
2895	everything is exactly backwards and going, and I was like, is this possible?	一切都是倒着走的 我当时想,这有可能吗?
2896	And he's like, yeah.	他喜欢,是的。
2897	And I'm like, why hasn't the narrative been corrected?	我很喜欢,为什么没有 说明没有被纠正?
2898	And he's like, well,	他喜欢,嗯,
2899	cause there's never been a real neuroscientist talking about it.	因为从来没有一个真正的神经科学家 谈论它。
2900	I was like,	我当时想,
2901	Oh wow, we have it exactly backwards just for it not to be cryptic here.	哦,哇,我们有完全反向 它只是在这里不加密。
2902	The vagus nerve, even though it's classified as parasympathetic,	虽然被归类为寄生虫
2903	is not a calming pathway.	这不是一条平静的道路。
2904	It's a pathway by which physical movement wakes up the brain period or mechanical	这是物理运动唤醒大脑或机械的路径
2905	changes in the gut wake up the rate.	肠胃的变化唤醒了速率。
2906	It's all excitatory.	皆是释种.
2907	Everyone thinks the vagus calm down.	每个人都认为阴险的情绪会平静下来
2908	No,	没有
2909	the only quieting signals come from the brain to the body.	唯一安静的信号来自大脑到身体。
2910	And there are a few of them in there,	里面有几个人
2911	but the vast majority of the Vegas is this way that the way to wake up your	但是拉斯维加斯的绝大多数地方 都这样才能唤醒你
2912	brain is to move your body.	大脑是移动你的身体。
2913	So that's, um, anyway,	所以,嗯,无论如何,
2914	I don't want to go too far down this rabbit hole though.	我不想走太远 在这个兔子洞虽然。
2915	This sounds like what I was just talking about when I'm in a place and having to	这听起来就像我刚才说的 当我在一个地方,不得不
2916	find information for a story and I experienced it's that you use the word	找到一个故事的信息,我体验到,你用这个词
2917	foraging, right?	觅食,对不对?
2918	It's that, that like the chase of the thing,	就是这样,就像事情的追逐,
2919	what's the thing I'm going to find here?	我要在这里找到什么?
2920	I got this question.	我有个问题
2921	I got to go find these and I don't know what I'm going to encounter out there in	我得去找到这些 我不知道我会遇到什么
2922	the wilderness.	旷野
2923	As you put it, that is the best.	如你所说,这是最好的。
2924	It's why people get hooked on social media.	所以人们才会上社交媒体
2925	It's why people get hooked on gambling.	这就是为什么人们迷上赌博。
2926	It's why people get hooked on dating apps or whatever the hell it is.	这就是为什么人们迷上 约会的应用程序或什么的地狱。
2927	I think the problem today is that you see it getting put into, um,	我认为今天的问题是 你看到它被投入,嗯,
2928	technology and leveraged in a way that maybe hurts people over the long run.	技术与杠杆 的方式可能伤害人们 从长远看。
2929	Whereas if you can find a way to leverage that as you haven't are telling me now	而如果你能找到办法 利用这一点,因为你还没有告诉我
2930	that helps you in the long run, that's like the unlock, right?	这能帮助你长期, 这就像解锁,对不对?
2931	Yeah.	对
2932	That's what a lot of these failure to launch, um, kids are,	这就是很多这些失败 发射,嗯,孩子是,
2933	are not accessing totally.	无法完全访问。
2934	And Anna Lemke of, you know, the author of dopamine nation has said this, you know,	而安娜·莱姆克,你知道, 多巴胺国家的作者 已经说过,你知道,
2935	like what, what do you,	喜欢什么,你,
2936	what are people who haven't found their passion supposed to do?	还没有找到激情的人应该做什么?
2937	And she'll say, mow the lawn and people go,	她会说,割草和人们去,
2938	it's just sounds like a mom telling me what to do, but she,	这听起来就像一个妈妈告诉我该怎么做, 但她,
2939	she understands it's the same circuitry.	她明白这是同样的电路。
2940	You're trying to get that, that you do something you don't want to do.	你试图得到, 你做一些你不想做的事。
2941	You complete it.	你来完成它。
2942	It's job well done.	干得不错
2943	You're learning a process.	你正在学习一个过程。
2944	And then you start to, you know, um,	然后你开始,你知道,嗯,
2945	superimpose the understanding of that process onto things that are hopefully	把对这一过程的理解 提升到希望的东西上
2946	meaningful and, and generative, you know, as opposed to destructive.	与破坏力相反 具有意义和遗传性
2947	The problem is it's like a trail where on either side, you can slip every day,	问题是它就像一条小路 在两边,你可以每天滑倒,
2948	you can slip down the slope of numbing out or drama.	你可以从麻木或戏剧中滑下去
2949	If you're trying to stay on a trail to keep it in the language of Michael Easter,	如果你想用迈克尔·伊斯特的语言 继续追踪
2950	like you're trying to stay on a trail this narrow and you don't know where it's	就像你试图在一条小路上 这么狭窄,你不知道它在哪里
2951	going and it's splitting off and you don't know which is the right one.	然后它就消失了 你不知道哪一个是正确的。
2952	And there are just so many opportunities to slide down the edges every day,	每天滑下边缘的机会太多了
2953	all day.	整天都这样
2954	And those edges continuously get tweaked to be	这些边线不断变小
2955	slipperier, easier to fall down, steeper.	滑者,易降,陡也.
2956	So in scarcity brain, I, um, so I live in Las Vegas, right?	所以在缺乏大脑,我,嗯, 所以我住在拉斯维加斯,对不对?
2957	And so you see people playing slot machines all day long and there's slot	所以,你看到人们 玩槽机整天,有槽
2958	machines everywhere.	到处都是机器
2959	And I just look and I go, why do people do that?	我只是看看,我走了, 为什么人们这样做?
2960	Because everyone knows the house always wins, right?	因为大家都知道房子总是赢 对吧?
2961	You want evidence.	你想要证据。
2962	Why would there be those bajillion dollar casinos down there if people were	如果有人在下面 怎么会有那几家价值一亿的赌场
2963	actually winning at gambling?	赌博赢了?
2964	And I'll keep the story short,	我会把故事讲得简短些
2965	but I ended up in this, um, casino that's new,	但我最后在这个,嗯,赌场 这是新的,
2966	but it's used entirely for research on gambling behavior.	但是它完全用于研究赌博行为.
2967	Um,	额...
2968	levers I'll say that can be pulled in casinos to get people to effectively	我要说,可以拉在赌场 让人们有效
2969	gamble more.	赌更多
2970	And it's funded by, um, Caesars is one of the companies in it.	凯撒是其中的一个公司
2971	There's also a bunch of tech companies in there.	那里还有一群技术公司
2972	And I think that that is like a metaphor for the world we live in where now,	我认为这就像一个比喻 我们生活的世界现在,
2973	because things can be tracked and digitized that like people who are using	因为事物可以被跟踪和数字化 就像人们正在使用
2974	this in a way where it's maybe arguably not helping people in the long run,	从长远来看 这可能帮不了人
2975	there's just so much information that that saw can continuously be sharpened	有很多信息可以不断磨磨
2976	and sharpened and sharpened.	并磨炼和磨炼。
2977	I think slot machines are also just the ultimate metaphor cause they, um,	我认为槽机也是 最终的比喻,因为他们,嗯,
2978	in the 80 up until about 1980, no one played them.	80年代,直到1980年左右,没有人玩过
2979	And, um,	还有,嗯,
2980	then you had a guy come in in the 1980s,	然后,你有一个家伙 20世纪80年代,
2981	his name was Cy red and he had noticed that his kids,	他叫Cy红 他注意到他的孩子们
2982	his grandkids will play Atari all day long.	他的孙子们会整天扮演阿塔里
2983	He's like,	他喜欢,
2984	they just get hooked on Atari and he's like, that's interesting.	他们只是迷上了阿塔里 他喜欢,这很有趣。
2985	What can I take from that and apply to these machines that I make?	我能从中拿什么 并适用于这些机器,我制造?
2986	So what he does is he makes the first screen based slot machines.	他做的就是制造第一台基于屏幕的插槽机。
2987	And when slot machines go screen based,	当插槽机进入屏幕时,
2988	all of a sudden you can program the odds rather than be constrained by actual	突然间,你可以编程概率 而不是受到实际的限制
2989	spinning reels.	旋转卷轴。
2990	Cause there's only so many symbols you can fit.	因为只有这么多的符号你才能适应。
2991	Right?	对吧?
2992	So now you can offer this total crazy world of different combinations and	所以,现在你可以提供 这个完全疯狂的世界 不同的组合和
2993	jackpots.	大奖
2994	And he realizes, Oh,	他意识到,哦,
2995	what we can do because we have all these options now is we can have	我们能做什么,因为我们有 所有这些选择 现在,我们可以有
2996	people that a bunch of different lines.	一群不同台词的人
2997	So unlike a,	所以,不像一个,
2998	on a digital slot machine,	在数码机上,
2999	you can bet like 40 different ways the line is going to go and the things are	你可以打赌40种不同的方式 线会走,事情是
3000	going to fill up.	准备填满。
3001	And what we can do from there is that if you get a win, you might quote unquote,	我们能做的是,如果你赢了, 你可能会引用不引文,
3002	win, but let's say you bet a dollar, you'll win say 50 cents or 40 cents.	赢了,但你赌一美元,你会赢50美分或40美分
3003	That is what casino companies call a loss disguised as a win.	这就是赌场公司所谓的输赢
3004	The thing is, is when that happens to people,	问题是 当这发生在人们身上时
3005	it doesn't necessarily register as a loss.	它不一定登记为损失。
3006	Something exciting happened,	发生了令人兴奋的事
3007	right?	对吧?
3008	And so all of a sudden the machine can start,	所以突然机器可以启动
3009	have something exciting happen far more times,	有令人兴奋的事情发生 远不止几次,
3010	but you're just slowly losing your money instead of quickly losing your money.	但你只是慢慢地失去你的钱 而不是迅速失去你的钱。
3011	So the reason that people weren't playing slot machines up to 1980 is because	所以人们一直到1980年才玩槽机的原因是
3012	simply by the constraints of space and the way that reels were like physical	仅仅通过空间的限制 和那种像 物理
3013	reels, you just couldn't win all that often.	Reels,你只是不能经常赢。
3014	So you might play 20 games and you nothing ever happens.	所以你可以玩20个游戏 却什么都没发生
3015	So that behavior is going to extinguish like really quick.	这样的行为就会像快速一样消亡。
3016	But if you can get someone on a machine where like maybe every third pull,	但是如果你能在机器上找个人 也许每三拉一次
3017	maybe every second pull, something happens.	也许每一秒, 事情发生。
3018	The machine lights up,	机器灯亮了,
3019	ing,ing也.
3020	Congratulations.	祝贺你
3021	You won.	你赢了。
3022	You won 40 cents on your dollar bet.	你赌了40美分
3023	Isn't this exciting?	这难道不令人兴奋吗?
3024	Congratulations and welcome to Las Vegas.	祝贺和欢迎来到拉斯维加斯。
3025	Now all of a sudden you start to see slot machines go from like being thrown in	现在突然你开始看到 插槽机从像被扔进
3026	the corners of casinos to taking over casino floors.	赌场的角落 接管赌场的地板。
3027	So they now bring in 85% of casino revenues and people spend more money on slot	所以现在他们带来了85%的赌场收入 人们花更多的钱花在档位上
3028	machines than they do books, movies and music combined.	机器比他们做书籍,电影和音乐加起来。
3029	And it was really just this tweaking of this perfect reward schedule where you're	这真的只是 调整这个完美的奖励时间表 在你在哪里
3030	getting just the right amount of rewards at a random schedule.	在随机的日程上 得到正确的奖励
3031	And it's just been sharpened.	刚磨过
3032	And then you see companies go,	然后你看到公司去,
3033	what the hell's happening in Vegas?	拉斯维加斯到底发生了什么?
3034	And then that gets placed into social media, into dating apps,	然后被放到社交媒体, 约会应用,
3035	into online shopping.	网络购物。
3036	Like you go on shopping places.	就像你去购物的地方。
3037	Now there's a damn spinning wheel, right?	现在有一个该死的旋转轮,对不对?
3038	To get a discount.	为了得到折扣。
3039	It's like,	这就像,
3040	that's what happens when you walk into a Las Vegas casino too.	当你走进拉斯维加斯的赌场时 也会这样
3041	First thing you see is a spinning wheel because it's a soccer's game and then	首先你看到一个旋转轮子 因为这是一个足球比赛 然后
3042	just spread everywhere.	随处可见
3043	Wow.	珃
3044	Yeah.	对
3045	And the speed speed is a big thing.	而速度是一件大事.
3046	So the other thing with the spinning reels, when it's physical,	另一件事是旋转的卷轴 当它是物理的,
3047	you pull this handle, it's a slow process.	你拉这个把手, 这是一个缓慢的过程。
3048	Pull clunk, clunk,	用力拉 用力拉
3049	clunk.	神经病
3050	Okay.	摆
3051	拔 c, c,lu.
3052	So the side red guy, he realizes,	所以那个侧面红色的家伙, 他意识到,
3053	Hey, this pulling the handle thing, that's just slowing people down.	嘿,这个拉柄的东西, 那只是减慢人们下来。
3054	What if we made that spin a button?	如果我们把那个旋转一个按钮呢?
3055	And what happened is the average slot gamer went from playing 400 games an hour	事情是这样的 玩家从每小时400场比赛开始
3056	to 900 games an hour.	每小时900场比赛
3057	Swipe right, swipe left, swipe right, swipe left, infinite scroll,	右转 左转 右转 左转 无限卷轴
3058	right?	对吧?
3059	Infinite pages that just load as you shop.	在你购物时装满的无限页面
3060	You want no friction.	你不希望摩擦。
3061	Everything needs to be frictionless.	一切都需要无摩擦。
3062	The faster you can do a behavior,	你行为越快
3063	the more likely you are to do a behavior.	你越可能做一个行为。
3064	And this all got figured out in this strange,	这都是在这个奇怪的地方想出来的
3065	heartless, but freaking beautiful town.	无情,但令人毛骨悚然的美丽小镇。
3066	I live in Las Vegas.	我住在拉斯维加斯
3067	Yeah.	对
3068	I would love to go to a casino with you sometimes,	我很想跟你去赌场
3069	just sometimes just to like watch you analyze people and be like,	只是有时只是喜欢看你 分析人和喜欢,
3070	that's what's happening to this person.	这个人就是这样
3071	Their baseline on dopamine is dropping.	他们的多巴胺基线正在下降
3072	They'll get the little inflections,	他们会得到小的暗示,
3073	the wins or the perceived wins, right?	胜负还是预知的胜负?
3074	What you don't perceive is your baseline.	你看不出的是你的基线。
3075	Right.	对
3076	We're not in touch with our dopamine baseline.	我们没有联系到我们的多巴胺基线。
3077	We're in touch with the inflections from that baseline.	我们联系到基线的反射
3078	And that can be very distracting.	这可能会让人分心。
3079	I mean,	我是说...
3080	and there's a whole set of parallel conversations about addiction here.	这里还有一系列关于瘾君子的平行谈话
3081	I mean, this is what you just described.	我的意思是,这是你刚刚描述的。
3082	Makes me remember what Anna Lemke,	让我想起安娜·莱姆克
3083	one of our first guests ever on this podcast right as Dopamine Nation was	作为多巴明民族的播客之一
3084	published said, which was that her formerly addicted	她曾经上瘾过
3085	patients who get sober from whatever cannabis, alcohol, gambling,	从大麻、酒精、赌博中清醒的病人
3086	whatever it is, that they are her heroes.	不管是什么 他们都是她的英雄
3087	And I thought, Oh,	我觉得,哦,
3088	that's beautiful, right?	这是美丽的,对不对?
3089	Her patients are her heroes.	她的病人是她的英雄们
3090	What more beautiful thing could a doctor say?	医生还有什么好说的?
3091	She's an MD after all.	她毕竟是个医生
3092	And now she's saying, no, no, I, not only do I respect and admire them,	现在她说,不,不,不,我不仅尊重并钦佩他们,
3093	but they're my heroes because they are better equipped to deal with the	但他们是我的英雄 因为他们更有能力对付
3094	landscape of life than people who have not experienced deep	比那些没有经历深渊的人
3095	hole that addiction can bring.	毒瘾可以带来的洞。
3096	And then getting themselves out of it and understanding these dopamine dynamics,	然后从中解脱出来 了解多巴胺的动态
3097	these catecholamine circuits, as I'm referring, that's what she was saying.	这些催产素环路,正如我所说的, 这就是她说的。
3098	She wasn't saying they overcame a lot.	她没有说他们克服了很多。
3099	I mean, she was saying that too,	我的意思是,她说,太,
3100	but it was that they understand life at a deep level.	但他们深知生活
3101	To be able to go into the world now and to really glean tremendous meaning and	能够进入现在的世界, 并真正吸取巨大的意义和
3102	benefit from the smallest of things.	从最小的东西受益。
3103	And that's where I distilled it down to as I needed to make it succinct for	这就是我把它蒸馏成 做为简洁的
3104	social media, ironically,	社会媒体,讽刺的是,
3105	to the statement that addiction is a progressive narrowing of the things that	上瘾是逐渐缩小
3106	bring us pleasure and that happiness, or maybe even enlightenment,	给我们带来快乐和幸福, 或甚至启蒙,
3107	if there is such a thing,	如果有这样的事情,
3108	is a progressive expansion of the things that bring us pleasure.	正在逐步扩展 给我们带来快乐的东西。
3109	What she's saying is these people were in the pit, got out of the pit,	她说这些人在坑里 从坑里出来
3110	and therefore she admires them.	她因此欣赏他们。
3111	So, gosh, I want to visit this very diabolical casino.	所以,天哪,我想参观 这个非常邪恶的赌场。
3112	I guess all casinos are kind of diabolical.	我猜所有的赌场都是邪恶的
3113	I actually really like gambling.	我真的很喜欢赌博
3114	My team knows this.	我的团队知道这一点。
3115	I do too.	我也一样。
3116	I really enjoy it.	我真的很喜欢
3117	It changes my internal kind of RPM.	它改变了我的内部类型 RPM。
3118	It's this vague language here.	这是这种模糊的语言在这里。
3119	But when I play a little roulette or I'll like just,	但当我玩一个小轮盘 或者我会喜欢只是,
3120	I don't know, gamble on a game or something,	我不知道,赌个游戏什么的,
3121	like I can feel the lift it gives me, which is why I don't gamble.	就像我能感觉到它给我的电梯 所以我才不赌博
3122	I know myself and I can feel that thing.	我了解自己 我能感觉到它
3123	It's like a,	这就像一个,
3124	it's an energy that feels kind of like throughout the body and you're	它是一种能量 感觉就像整个身体 而你是
3125	unaware of really anything else.	完全不知道还有什么
3126	It's a little bit of a tunnel.	略说地道.
3127	And I've never gambled much money.	我从没赌过钱
3128	I've never thought to,	我从来没有想过,
3129	but I recognize that feeling and I'm like, Oh no.	但我能体会到那种感觉,我觉得,哦,不。
3130	Yeah.	对
3131	You have it too.	你也一样
3132	I enjoy it.	我喜欢它。
3133	I also, once I hit a certain amount of,	还有,一旦我撞到一定数量,
3134	and I keep my threshold very low for what I'm going to gamble.	我对赌博的门槛非常低
3135	Cause I live in Las Vegas,	因为我住在拉斯维加斯
3136	like probably not a good idea to get really into gambling.	像可能不是一个好主意 真正进入赌博。
3137	If you live in a town where it's everywhere,	如果你住在一个到处都有的小镇里
3138	like you go to the grocery store and you can gamble.	就像你去杂货店,你可以赌博。
3139	So I keep it pretty low.	所以我保持相当低调。
3140	We gamble like once a month.	我们每月赌一次
3141	I mean, we're like, you know,	我的意思是,我们就像,你知道,
3142	we're not spending much money, but it's enjoyable.	我们没有花很多钱,但它是愉快的。
3143	That's, that's the thing.	就是这样
3144	Right.	对
3145	It's like with so many things that can be addictive is	这就像有这么多的东西 可以上瘾是
3146	there's vastly more people that can go in, have a little bit of fun,	还有很多人可以进去玩玩
3147	that's a good time and then move on with their life.	这是一个好时机 然后继续他们的生活。
3148	And then there's a small subset of the population that gets for whatever reason,	还有一小群人口 无论出于什么原因
3149	it's that thing that does it for them and it sucks them in.	是那种东西帮了他们 让他们吸进去
3150	There's also interest because we're talking about gambling and addiction.	也有兴趣,因为我们谈论的是赌博和成瘾.
3151	There's some research.	有一些研究.
3152	I believe this woman was at NYU and she studied problem gamblers and went to	我相信这个女人在纽约市立大学 她研究了有问题的赌徒 然后去了
3153	Las Vegas, interviewed a bunch of them.	拉斯维加斯,采访了一群人。
3154	And she found that a lot of the seriously problem gamblers,	她发现很多严重的赌徒,
3155	when they would get a big win, it would piss them off.	当他们赢得了大胜时 就会惹怒他们
3156	And here's why.	且道个甚么.
3157	It's when you get a big win, if it's over $1,200,	这是当你得到一个大赢, 如果它超过1200美元,
3158	what happens is your machine locks up and the casino boss	发生什么是你的机器锁 和赌场老板
3159	pit, he comes over and he makes you fill out a tax form because you know,	坑,他过来 他让你填写一个税表,因为你知道,
3160	once you get over $1,200 and I got to pay taxes on it,	一旦你得到超过1200美元 而我必须支付税,
3161	they weren't there necessarily to win.	他们不一定能赢
3162	They were there to just get in the flow of the machine and just have the ups and	他们在那里只是进入 机器流 并只是有上升
3163	the downs and just like ride that out and having a big win,	低调,就像骑着它出去 并有一个大赢家,
3164	it would interrupt that and that would frustrate them, which is just nuts.	它会打断它,那会挫败他们, 这简直是疯了。
3165	The way you offer up these real life examples for me,	你给我提供这些真实生活的例子的方式,
3166	and I know for the listeners provides such a rich substrate for,	我知道,对于听众来说, 提供如此丰富的基础,
3167	for understanding that the kind of universal circuitry.	来理解这种通用电路
3168	And I'm so grateful to you for that.	我非常感谢你
3169	You talked earlier about the speed of the, of the slot machine.	你之前说过 插槽机的速度
3170	So what I think is very dangerous and we talked about before on this podcast is	所以我觉得非常危险 我们之前在播客上说过
3171	this notion of dopamine that's not preceded by effort,	这种多巴胺的概念 并不是先于努力,
3172	but I think you said it best and I'd like to replace that with something that's	但我认为你说得最好 我想用一些东西来代替
3173	much more facile for people and hopefully intuitive as well.	对人来说更简单 也是直觉
3174	Basically any time we find ourselves in frictionless or low friction	基本上,每当我们发现自己 在无摩擦或低摩擦
3175	foraging, we're in serious trouble.	觅食,我们有大麻烦了
3176	Get out,	滚出去
3177	get out then like the moment you're in a frictionless foraging mode,	就像你处于无摩擦的觅食模式时一样
3178	your baseline's dropping and you don't realize it.	你的基线在下降,你不知道
3179	Totally.	当然
3180	A good example of a way this was used relatively recently that has,	这是一种很好的例子,说明最近在使用这种方法时,
3181	I think been disastrous,	我认为是灾难性的,
3182	especially for younger men is in sports betting.	尤其对于年轻男子来说, 运动赌博。
3183	So sports betting gets, you know, legalized in a bunch of different states.	体育赌注在很多不同的州都合法化了
3184	Well, it used to be that in order to play sports bet,	以前是为了打体育赌
3185	you had to drive to the casino and you could bet on the game that was	你不得不开车去赌场 你可以打赌那场比赛
3186	hours away.	几小时后
3187	And then maybe you would watch the full game at the casino.	然后也许你会在赌场看比赛
3188	How long does the game take?	游戏需要多长时间?
3189	Three hours.	三小时
3190	So you wait at the casino and then you either cash in or you lost your bet.	所以你在赌场等 然后要么现金进来 要么输掉赌注
3191	Well, once it gets sort of legalized and now it's in all these different states	那么,一旦它得到了某种 合法化 现在它在所有这些不同的状态
3192	and it goes to cell phones.	并且它去手机。
3193	Okay.	摆
3194	So now it's like,	所以现在它就像,
3195	I don't even have to drive the casino.	我甚至不用开赌场
3196	I can do this right now through two buttons.	我现在可以通过两个按钮来做到这一点。
3197	And then one thing that the gambling industry did that was good for the	赌博业做的一件事对
3198	profits, probably not good for the user is to go, okay,	利润对用户来说可能不好,好吧
3199	well if we know that speed will increase gambling rates and the more	如果我们知道速度会提高赌博率 越快越好
3200	person gambles, we can look at the math and go,	人赌博,我们可以看 数学和去,
3201	we just need them to gamble more because that's how we win our money.	我们只是需要他们赌更多 因为这就是我们赢钱的方法
3202	It's in the volume.	卷内.
3203	What can we do to solve this problem?	我们能做些什么来解决这个问题?
3204	The fact that a game is three hours long because how many games are there in a	游戏长达3小时,因为游戏里有多少游戏
3205	day?	一天吗?
3206	Wait a minute.	等一会
3207	What if you could bet on a play?	如果你可以赌一出戏呢?
3208	How many plays are there in a game?	游戏里有多少场戏?
3209	I don't know hundreds.	不识百千.
3210	Okay.	摆
3211	Let's bet on this place.	我们打赌这个地方。
3212	So now you have like these live in game thing.	所以,现在你喜欢这些生活 在游戏的事情。
3213	Like is this person going to score up to bad?	这个人会得坏分吗?
3214	Is this,	这是...
3215	there's all these different ways a person can bet.	有所有这些不同的方式 一个人可以打赌。
3216	And then the addition of parlays as well where you've got like 12	然后加上平价 还有你得到的12
3217	teams or whatever.	团队什么的。
3218	And like these like bonus things they throw in.	像这样,像奖金的东西 他们投英寸
3219	It's just like, there's a train wreck.	这就像,有一个火车残骸。
3220	When you said there's a growing problem nowadays among young men,	你说现在年轻人的问题越来越严重
3221	I thought you were going to talk about frictionless foraging and online	我以为你会谈论无摩擦的觅食和在线
3222	pornography.	色情制品。
3223	Oh yeah.	对
3224	That's we got plenty of problems.	我们有很多问题
3225	And so what I'm realizing is there are numerous examples of this out there,	因此,我意识到 有很多的例子 在那里,
3226	but hopefully this framework of rate and low friction,	但希望这个速率和低摩擦的框架,
3227	low friction, high speed foraging means you're,	低摩擦,高速度觅食意味着你,
3228	you're just going to end up in a pit.	你只会死在坑里
3229	Yeah, totally.	是啊,当然。
3230	You got to figure out ways to slow things down if you can.	如果可以的话 你得想办法减速
3231	I think there's, I think it's hard, but I think there's ways to do it.	我认为有,我觉得很难, 但我认为有办法做到这一点。
3232	Another interesting example.	另一个有趣的例子。
3233	And this one isn't,	而这个不是,
3234	I don't think is as sort of one-to-one as the others we've been talking about,	我不认为像我们一直在谈论的其他人一样 一对一,
3235	but there's a guy from a junk, from the junk food industry.	但有一个家伙来自垃圾, 来自垃圾食品行业。
3236	And you see this rise in junk food in the 1970s.	1970年代垃圾食品的上升。
3237	And what happened is sort of like the casinos looking at sports,	事情就跟赌场看体育一样
3238	going well, like, well, these things are long.	这些东西很长
3239	There's long stretches between these events.	这些事件之间有着很长的距离.
3240	In the seventies,	70年代时
3241	the food industry was like, well, people are eating three square.	食品工业就像, 好了,人们吃三个方块。
3242	We need them to eat more food.	我们需要他们吃更多的食物。
3243	What if we invent snacking?	如果我们发明小吃呢?
3244	Let's make snacking a big industry.	让我们做点心 一个大行业。
3245	So they start,	所以他们开始
3246	they come up with this new thing, snacking, right?	他们想出了这个新东西, 零食,对不对?
3247	Like snacking becomes this thing.	像零食变成这个东西。
3248	And this guy from the junk food industry basically said,	而这个垃圾食品行业的家伙基本上说,
3249	if you want to get a, a junk food to sell and take off,	如果你想得到一个,垃圾食品 出售和起飞,
3250	it's got to have three V's.	它必须有三个V's。
3251	It's got to have value.	得有价值.
3252	It's got to have variety and it's got to have velocity, meaning cheap,	它必须有种类 和它有速度, 意思是便宜,
3253	meaning lots of different options.	意味着很多不同的选择。
3254	So think of Doritos.	故想多利图斯.
3255	There's like 10 different flavors, right?	有十种不同的味道,对不对?
3256	You got nacho cheese, normal cheese,	你有玉米片奶酪, 普通奶酪,
3257	chili cheese, whatever, on and on.	辣椒奶酪,随便,不停地。
3258	And then velocity.	然后速度变快。
3259	It's got to be quick and easy to eat.	得速得方便饮食.
3260	It's got to be a food that you can just pound a bunch of calories in one sitting	它必须是食物,你可以只 磅一串卡路里坐在一起
3261	and want to just keep going.	想继续走下去
3262	And once they sort of lock that in,	一旦他们把那个锁上
3263	you start to see that's really,	你开始看到这是真的,
3264	you start to see obesity take off in the seventies in the U S.	你开始看到肥胖症在七十年代在美国起飞。
3265	Or mental obesity and tick tock.	或精神肥胖和滴答。
3266	Seriously.	说真的
3267	Yeah.	对
3268	I mean, again, these,	我的意思是,再次,这些,
3269	these, uh, these parallels between the physical and the cognitive, right?	这些,呃,这些平行 物理和认知,对不对?
3270	You know, it's, I mean, uh, there's a incredible moment in the,	你知道,这是,我的意思是,呃, 有一个不可思议的时刻在,
3271	the band men series where they bring a, a, um,	乐队男人系列 他们带来,一个,嗯,
3272	a vending machine into the office and suddenly, you know,	一个自动售货机进入办公室 然后突然,你知道,
3273	like people are eating at work before they would leave to go eat.	就像人们在上班前吃东西一样
3274	No one was eating at their desk.	没人在桌子上吃东西
3275	Right.	对
3276	I remember when I was a postdoc, no,	我记得当我是一个博士后,没有,
3277	excuse me, when I was a graduate student.	对不起,当我是研究生。
3278	So this would be 2000 to 2004.	因此,这将是2000年至2004年。
3279	When I was doing my PhD, we had a German postdoc come from overseas and,	当我做博士时,我们有一个德国后博士 来自海外和,
3280	um, and he was just blown away that people would take their coffee in their	嗯,他只是被吹走 人们会拿他们的咖啡 在他们的
3281	car.	车
3282	Now you hear this, you know, like, oh, of course he was like,	现在,你听到这个,你知道, 像,哦,当然他喜欢,
3283	this is crazy.	这太疯狂了
3284	Like you would go to the cafe,	就像你会去咖啡馆,
3285	you drink your coffee or you would make a coffee at work after lunch and then	你喝你的咖啡,或者你会做一个咖啡 在工作后午餐,然后
3286	drink it in the lunch room and then go back to your bench and work.	喝在午餐室 然后回到你的长椅和工作。
3287	But everyone's walking around.	但是大家都在到处走
3288	He's like, everyone's walking around with their coffee all the time.	他喜欢,每个人都走 与他们的咖啡所有的时间。
3289	Like what's going on here?	就像这里发生了什么?
3290	You know,	你知道吗,
3291	now he's a professor up at the university of Oregon.	现在他是俄勒冈大学的教授
3292	I bet you he, uh,	我打赌他...
3293	he carries his coffee around.	他带着他的咖啡到处。
3294	Yeah.	对
3295	He's been here a while, but, um,	他来过了一段时间,但是,嗯,
3296	he was like, this is crazy.	他说,这是疯了。
3297	Like people carry their drinks around, you know,	就像人们带着他们的饮料周围,你知道,
3298	and now you'd be, uh,	现在,你会,呃,
3299	you'd be hard pressed to find someone not carrying their coffee out of a coffee	你会很难找到一个不把咖啡从咖啡里拿出来的人
3300	shop.	商店。
3301	Most it's, it's more like a, like a fast food restaurant.	大部分是,它更像一个,像一个快餐餐厅.
3302	You're trying to get people in and out as fast as possible.	你试图让 人进出尽可能快。
3303	And snacking in general, just food,	和小吃在一般, 只是食物,
3304	eating food and all sorts of situations too, I think is, is relatively new.	我认为,吃食物和各种情况也是比较新的。
3305	I mean, if we were getting more productive and there was more incredible creative	我的意思是,如果我们得到更多的生产 和有更令人难以置信的创造性
3306	work that I'd say, okay, fine.	工作,我会说, 好吧,很好。
3307	Like it's all in service to something else.	如是一切众生供养他事.
3308	But once again, we land ourselves in the,	但再一次,我们降落在...
3309	in the landscape of neuroscience where it's one circuit.	在神经科学的地貌中 它是一个电路。
3310	So, um,	所以,嗯,我们...
3311	I don't believe how you do one thing is how you do everything.	我不相信你怎么做的 就是你怎么做的一切
3312	Otherwise based on my strawberry hull example earlier,	否则,根据我草莓壳的例子,
3313	like I'm really in trouble,	就像我真的有麻烦一样
3314	but I believe that we have areas of life where we are a little bit, uh,	但我相信我们生活的有些地方...
3315	less regimented and others where we're even just like outright neurotic.	少了团员,还有其他人,我们甚至像完全神经质。
3316	But I do think that once we start to see these patterns and where they are,	但我确实认为,一旦我们开始看到这些模式和它们的位置,
3317	um, hopefully it helps people navigate better.	嗯,希望它能帮助人们 导航更好。
3318	Uh, I mean,	我是说...
3319	I think the way you described, they're making the, the, the,	我认为你所描述的 他们正在做...
3320	the slopes on the, that narrow trail very like steeper and steeper.	斜坡, 狭窄的小径非常像 陡峭和陡峭。
3321	It's getting more perilous to be a human.	做人越发危险
3322	It's getting riskier harder despite these conveniences and it's no coincidence.	尽管有这些便利,但风险越来越大,这不是巧合.
3323	It's, it's because of the conveniences.	谓,因诸方便.
3324	And I think too, one of the issues is we face is that a lot of this is all	我也觉得 我们面对的问题之一是 很多事情
3325	technologically driven.	技术驱动。
3326	Um, but one of the issues becomes that,	嗯,但其中一个问题 变成,
3327	um, it's becoming harder and harder than ever to opt out of the technology.	选择退出技术越来越难了
3328	So I'll give you an example as I have this uncle and, um,	所以我会举个例子,因为我有一个叔叔,嗯,
3329	he's old school railroad worker, not a big fan of people.	他是老学校的铁路工人, 不是人们的粉丝。
3330	Does best when he's in his 1960s bus up in the mountains,	当他坐60年代的公交车在山上时最好
3331	just alone.	只是一个人。
3332	Awesome.	厉害
3333	Awesome, dude.	真棒,伙计。
3334	Far out.	远曰.
3335	Um,	额...
3336	he was totally anti getting a smartphone.	他完全反对获得智能手机。
3337	He's like, no,	他喜欢,没有,
3338	I'm not getting a damn smartphone.	我拿不到该死的智能手机。
3339	Like, no, no way.	像,不,没有办法。
3340	Well,	那个
3341	now that guy can't even get on a plane if he wanted to without a smartphone.	现在这家伙甚至不能上飞机 如果他想没有智能手机。
3342	Right?	对吧?
3343	So like there's all these things in life that you know,	就像生活中有这些东西 你知道,
3344	you basically have to do to function that run through a smartphone.	你基本上要通过智能手机来运作。
3345	And by the way, the smartphone is the thing that is making you crazy.	顺便说一句,智能手机是让你疯狂的东西。
3346	So you can't even opt out of the technology.	所以你甚至不能选择退出技术。
3347	And that's where it starts to get scary.	这才是开始变得恐怖的地方.
3348	One thing that I've done that's been very helpful for me is I put social media.	我做过一件对我很有帮助的事 就是我放社交媒体
3349	所以Instagram和X在一台旧手机上。
3350	So if people send me something, like if you were to send me a clip on Instagram,	所以,如果人们给我一些东西, 就像如果你给我发一个剪辑关于Instagram,
3351	I can't on my normal phone, I can't look at it.	我无法正常的电话,我不能看它。
3352	I mean,	我是说...
3353	I suppose you can go in through the annoying thing where you have to cancel out	我想你可以去经历烦人的事情 在那里你必须取消
3354	some windows, but I just don't do it.	一些窗户,但我就是不这样做。
3355	And by the end of the day,	临终时,
3356	no one writes to me and goes, what do you think of that thing?	没人给我写信,你觉得那东西怎么样?
3357	I said,	我说,
3358	so, um, so I make very designated time.	所以,嗯, 所以我做了非常指定的时间。
3359	I'm on social media.	我在社交媒体上。
3360	And then, you know, I don't access it elsewhere, but it is tough.	然后,你知道,我不访问 其他地方,但它是艰难的。
3361	And we have the fact that we have to set up these barriers.	我们有事实,我们必须设置这些障碍。
3362	Yeah.	对
3363	You're doing incredible work.	你做了令人难以置信的工作。
3364	I want to say, I think of you as a researcher,	我想说,我认为你是一个研究员,
3365	even though you're a writer slash researcher,	虽然你是一个作家斜线研究员,
3366	you research things in depth for your writing and, uh,	你为你的写作而深入研究事物,嗯,
3367	it's clear you put so much care and time and thought into your craft.	很明显,你把这么多的小心和时间 和思考你的工艺。
3368	And I've loved your book, the comfort crisis.	我很喜欢你的书,舒适的危机
3369	I, uh,	我,呃,我... ... 我... 我...
3370	we'll put links to all your books and to the sub stack links that were discussed	我们会把链接 到你所有的书 和子堆链 讨论
3371	today.	今时.
3372	Um, I'm curious what the next book is.	嗯,我很想知道 下一本书是什么。
3373	I feel like you should write a book about addiction and dopamine and you know,	我觉得你应该写一本关于瘾君子和多巴胺的书
3374	how to overcome it.	如何克服它。
3375	You might have the, the, I,	你也许有,我,
3376	I know that you have the recipe that you told us the recipe today.	我知道你有你今天告诉我们的食谱
3377	Um,	额...
3378	can you share with us what it's about?	你能和我们分享它的内容吗?
3379	Or is that like parents who are expecting a kid revealing the name before it's	还是像父母 期待一个孩子 透露名字之前
3380	born?	出生吗?
3381	You're not supposed to.	你不应该这样做。
3382	I think it'll be a mental health extension of the comfort crisis and,	我认为这将是 心理健康延伸 舒适危机和,
3383	um, a little bit of a case for adventure.	嗯,一点点的冒险案例。
3384	And, you know,	还有,你知道,
3385	I think the question that I really grapple with is why,	我觉得我真正面对的问题是...
3386	when you look at our world sort of objectively,	当你客观地看着我们的世界
3387	things have never been better than ever.	从来没有比这更好的。
3388	Get all the numbers like we're living longer.	得到所有的数字像我们活得更长。
3389	More people know how to read.	更多人会读书.
3390	Fewer people are hungry.	少人饥渴.
3391	You can get from point A to point B in like 30 minutes.	你可以在30分钟内从A点到B点
3392	It used to take you,	它曾经带你,
3393	you know, a entire day to walk that all these things.	你知道, 一整天走这些东西。
3394	And yet people are less satisfied and more neurotic than ever.	然而人们却比以往更不满意,更神经质.
3395	So it's like,	所以说,
3396	well, why is that?	为什么?
3397	And then what is the answer to it?	然后,答案是什么?
3398	So I think the book will probably get into that somehow with the, with the, uh,	所以我认为这本书可能会 进入不知何故 与,与,呃,
3399	my long hike.	我的长途旅行。
3400	I just did being the overarching narrative and some lessons I	我只是做了一个最重要的叙事 和一些教训我
3401	learned along the way.	沿途学习.
3402	Awesome.	厉害
3403	Yeah.	对
3404	Um,	额...
3405	and let me thank you for having me on doing the work that you're doing.	让我感谢你让我做你的工作
3406	You're changing a lot of lives, man.	你改变了很多生活,男人。
3407	Um,	额...
3408	I can't tell you the number of people cause I got sober when I was 28.	我不能告诉你有多少人 因为我28岁的时候戒酒了
3409	I can't tell you the number of people who have reached out and said,	我不能告诉你有多少人 伸出手说,
3410	I watched this Huberman episode and I decided to stop drinking and my life is way	我看过休伯曼的这集 我决定停止喝酒 我的生活就是这样
3411	better.	好多了,你还好吧?
3412	And that's like, bam, that's like all happening right here.	这就像,巴姆, 这就像所有发生在这里。
3413	And the amount of people that's rippled to and changed and not just them,	而那些被撕裂和改变的人 不仅仅是他们
3414	cause when one person stops drinking, it's not just their life that improves.	因为当一个人停止喝酒, 不仅仅是他们的生活改善。
3415	Everyone in their orbits life improves if they drank like I did.	每个人在他们的轨道 生活改善 如果他们喝的像我一样。
3416	And so that's awesome.	所以这是真棒。
3417	Everything else you're doing is awesome.	你所做的一切是真棒。
3418	So I really appreciate you having me, man.	所以我真的很感谢你有我,伙计。
3419	Thank you.	谢谢
3420	I'll take that in.	我会接受的。
3421	And I want to thank you for coming here today and for sharing with us your	我想感谢你今天来到这里 和我们分享你的
3422	knowledge and wisdom at one places I didn't anticipate.	在一个我没想到的地方 有知识和智慧
3423	And as always,	一如既往,
3424	I learned from you, uh,	我从你那里学到的,呃,
3425	as I started off today's conversation by saying you've completely changed my	我开始今天的谈话时 说你完全改变了我
3426	life because I do things differently every single day.	生活是因为我每天都做不同的事情
3427	I look at the friction points of like, Oh,	我看着摩擦点 就像,哦,
3428	I don't want to do this as like opportunities.	我不想做这样的机会。
3429	And I do think it's made my life better and hopefully me better for the other	我确实认为这让我的生活变得更好 希望我对另一个更好
3430	people in my life.	我生命中的人们
3431	I also curse you every day.	我每天都诅咒你
3432	I decided to save this to the end.	我决定把它保存到最后。
3433	I have a 72 pound kettlebell set in my living room.	我在客厅里装了72磅的水壶铃
3434	And when I wake up in the morning,	当我早上醒来时,
3435	I pick it up and I suitcase carry it back and forth once with one arm and I	我拿起它,我手提箱 背着它前后一次 用一只手臂,我
3436	suitcase carry it back and forth with the other arm.	手提箱用另一只手臂背着它
3437	And the entire time I'm cursing you because it hurts.	我咒骂你是因为很痛
3438	It doesn't feel good to do first thing in the morning.	早晨做第一件事感觉不好
3439	My grip isn't as strong as it is in the mid morning after a cup of coffee.	喝杯咖啡后,我的握力不如早上那么强
3440	And, um, I have this little forearm twinge thing,	还有,嗯,我有一个小前臂闪烁的事情,
3441	but I told myself if I do this every single day,	但我告诉自己 如果我每天这样做,
3442	then I'll be able to, um, continue to do it the rest of my life.	那我就能继续干一辈子了
3443	It'll probably make me live longer.	这可能会让我活得更久
3444	And that's it.	且道.
3445	That's a Michael Easter, um, curse cursing,	这是一个迈克尔复活节,嗯,诅咒诅咒,
3446	carry process done every single day.	包含每天完成的进程。
3447	So you've changed my life for the better in some painful ways that pay off	所以,你已经改变了我的生活 更好的一些痛苦的方式 回报了
3448	certainly with less pain down the road, um, and certainly with more meaning.	当然要少一点痛苦 更有意义
3449	So I really want to thank you for everything you're doing.	所以我真的很想感谢你所做的一切。
3450	You put so much intention and heart into what you're doing.	你将太多的意图和心投入你的工作
3451	And thanks also for sharing a bit about, um,	也谢谢大家分享一下,嗯,
3452	um, um, um, um, um, about, um, um, about, um, um, um, um, um, about, um,	释迦牟尼如来.
3453	Addiction about the value of going to meetings and and the landscape that we're all facing out there	迷恋去开会的价值 以及我们面对的风景
3454	It's not easy, but you're making it better.	这不容易,但你正在使它更好。
3455	I appreciate it.	谢谢
3456	I'll make you a deal	我和你做个交易
3457	I'm gonna do the same thing every morning	我每天早上都会做同样的事
3458	You get my 72 pound kettlebell and I'm gonna join you in those morning walks	你拿我的72磅水壶铃 我和你去散步
3459	And then I will be cursing your name from now on so it'll be fair.	以后我会骂你名字 这样才公平
3460	Perfect	不错
3461	Appreciate you.	谢谢你
3462	Come back again.	再来一次
3463	Yeah, thanks man.	是的,谢谢你的人。
3464	Thank you for joining me for today's discussion with Michael Easter to learn more about his work	感谢您与我一起参加今天与迈克尔·伊斯特的讨论 以进一步了解他的工作
3465	His books and to find links to the sub stack that he mentions throughout today's episode	他的书和寻找链接 与子堆 他提到整个今天的剧集
3466	Please see the show note captions Michael has generously made the sub stack articles mentioned during today's episode	请参看节目字幕 迈克尔慷慨制作的子堆积文章 在今天的剧集
3467	Available to Huberman lab podcast listeners at zero cost you can find that link in the show note captions as well	休伯曼实验室播客收听者可以免费使用,您也可以在节目注释标题中找到链接
3468	If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel	如果你正在学习和欣赏这个播客 请订阅我们的YouTube频道
3469	That's a terrific zero-cost way to support us	支持我们的零成本方式真是太棒了
3470	此外,请在Spotify和Apple以及Spotify和Apple上点击后续按钮跟踪播客
3471	You can leave us up to a five-star review and you can now leave us comments at both Spotify and Apple	你可以让我们做五星级的回顾 你现在可以把我们的评论 放在Spotify和苹果公司
3472	请检查access-date=中的日期值 (帮助)
3473	That's the best way to support this podcast	这是支持播客的最佳方式
3474	If you have questions for me or comments about the podcast or guests or topics that you'd like me to consider for the Huberman lab podcast	如果你对播客或客人或话题有疑问或评论... ...你希望我为休伯曼实验室播客考虑
3475	Please put those in the comment section on YouTube.	请把这些放在YouTube的评论栏目。
3476	I do read all the comments for those of you that haven't heard	我为你们这些没听到的人读了所有的评论
3477	I have a new book coming out.	我有本新书要出版
3478	It's my very first book.	这是我第一本书
3479	It's entitled protocols an operating manual for the human body	叫做人体操作手册
3480	This is a book that I've been working on for more than five years and that's based on more than 30 years of	这是本我工作了5年多的书 它基于30多年
3481	Research and experience and it covers protocols for everything from sleep to exercise to stress control	研究和经验,包括从睡眠到锻炼到压力控制的一切的规程
3482	protocols related to focus and motivation and of course	与重点和动机有关的协议,当然
3483	I provide the scientific substantiation for the protocols that are included	我提供科学证据来证明这些协议
3484	The book is now available by presale at protocols book com there	该书现在通过预售 在协议书com那里
3485	You can find links to various vendors you can pick the one that you like best again	你可以找到各种卖家的链接 你可以选择你最喜欢的
3486	The book is called protocols an operating manual for the human body and if you're not already following me on social media	这本书叫做《人体操作手册》 如果你还没有在社交媒体上跟踪我
3487	I am Huberman lab on all social media platforms	我是所有社交媒体平台的休伯曼实验室
3488	因此,这是Instagram X线程 Facebook和LinkedIn 在所有这些平台上
3489	I discuss science and science related tools some of which overlaps with the content of the Huberman lab podcast	我讨论科学和科学相关工具 其中一些与休伯曼实验室播客的内容重叠
3490	But much of which is distinct from the information on the Huberman lab podcast again	但其中很多与休伯曼实验室播客的信息不同
3491	It's Huberman lab on all social media platforms	所有社交媒体平台的Huberman实验室
3492	And if you haven't already subscribed to our neural network newsletter the neural network newsletter is a zero-cost monthly newsletter	如果你还没有订阅我们的神经网络通讯 神经网络通讯是零成本的每月通讯
3493	That includes podcast summaries as well as what we call protocols in the form of one to three page PDFs	这包括播客摘要以及我们称之为一至三页PDF形式的协议
3494	That cover everything from how to optimize your sleep how to optimize dopamine deliberate cold exposure	这涵盖了从如何优化睡眠 如何优化多巴胺 有意的冷暴露
3495	We have a foundational fitness protocol that covers cardiovascular training and resistance training all of that is available completely zero cost	我们有一个基础健身协议 涵盖心血管训练和抗药性训练 这一切是完全零成本的
3496	You simply go to Huberman lab comm go to the menu tab in the top right corner scroll down to newsletter and enter your	你只要去Huberman实验室的通讯 到右上角的菜单标签 滚动到通讯上
3497	And I should emphasize that we do not share your email with anybody	我要强调 我们不跟任何人分享你的邮件
3498	Thank you once again for joining me for today's discussion with Michael Easter and last but certainly not least	再次感谢你们与我一起参加今天与迈克尔·伊斯特的讨论,最后但肯定不是最不重要的
3499	Thank you for your interest in science	谢谢你对科学的兴趣

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