使用日常工具最大限度地提高生产力、身心健康
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | to the questions that have shown up most frequently. | 对最经常出现的问题来说 |
| 0:03 | Now, in order to provide context and structure | 现在,为了提供背景和结构 |
| 0:06 | to the way that we will address these questions, | 以我们将处理这些问题的方式, |
| 0:10 | I've arranged the science and science-based protocols | 我安排了科学和科学协议 |
| 0:13 | that relate to various aspects of life, | 生活的各个方面, |
| 0:16 | such as mood, exercise, sleep, waking, | 比如情绪,运动,睡眠,醒来, |
| 0:19 | anxiety, creativity, et cetera, into the context of a day. | 焦虑,创造力等等, 在一个一天的背景。 |
| 0:24 | Selecting the unit of a day | 选择一天的单位 |
| 0:26 | in order to deliver this science information and protocols | 为了提供科学信息和协议 |
| 0:29 | is not a haphazard decision on my part. | 这不是我随意的决定 |
展开字幕全文（730 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | to the questions that have shown up most frequently. | 对最经常出现的问题来说 |
| 2 | Now, in order to provide context and structure | 现在,为了提供背景和结构 |
| 3 | to the way that we will address these questions, | 以我们将处理这些问题的方式, |
| 4 | I've arranged the science and science-based protocols | 我安排了科学和科学协议 |
| 5 | that relate to various aspects of life, | 生活的各个方面, |
| 6 | such as mood, exercise, sleep, waking, | 比如情绪,运动,睡眠,醒来, |
| 7 | anxiety, creativity, et cetera, into the context of a day. | 焦虑,创造力等等, 在一个一天的背景。 |
| 8 | Selecting the unit of a day | 选择一天的单位 |
| 9 | in order to deliver this science information and protocols | 为了提供科学信息和协议 |
| 10 | is not a haphazard decision on my part. | 这不是我随意的决定 |
| 11 | It's actually the case that every cell in our body, | 实际上,我们身体中的每一个细胞, |
| 12 | every organ in our body and our brain is modulated | 我们身体和大脑的每一个器官都会被改变 |
| 13 | or changes across the 24-hour day | 或全天24小时变动 |
| 14 | in a very regular and predictable rhythm. | 在非常正常和可预测的节奏。 |
| 15 | And so selecting the unit of the day | 所以选择一天的单位 |
| 16 | is not just a practical one, | 不只是一个实用的, |
| 17 | but it's one that's related to our deeper biology. | 但它是一个与我们更深的生物学有关。 |
| 18 | So let's talk about how to apply | 我们来谈谈如何申请 |
| 19 | quality peer-reviewed science to your day | 高质量的同行评审科学直到今天 |
| 20 | and how to optimize everything from sleep to learning, | 如何优化从睡眠到学习的一切 |
| 21 | creativity, meal timing, et cetera. | 创造力、吃饭时间等等 |
| 22 | I'm going to do this in the context of my day | 我要用我这一天的背景来做这件事 |
| 23 | and what I typically do. | 还有我通常做的事 |
| 24 | I tend to wake up sometime around 6 a.m., 6.30. | 6点30分左右 我总有一天会醒来 |
| 25 | The first thing I do after I wake up | 我醒来后做的第一件事 |
| 26 | is I take the pen that's on my nightstand | 我拿着睡台上的笔 |
| 27 | and the pad of paper on my nightstand, | 和床台上的纸板, |
| 28 | and I write down the time in which I woke up. | 我记下了醒来的时间 |
| 29 | The reason for writing down what time I wake up | 写下我何时醒来的原因 |
| 30 | is because I want to know | 因为我想知道 |
| 31 | what's called my temperature minimum. | 这叫做最低温度 |
| 32 | I don't care what my actual temperature is. | 我不在乎我的实际温度是多少 |
| 33 | I care when my lowest temperature is, | 我关心的是,当我的最低温度是, |
| 34 | and I know that that lowest temperature | 我知道那个最低温度 |
| 35 | is approximately two hours before my average wake-up time. | 离我平均起床时间还有两小时 |
| 36 | The second thing I do after I wake up | 我醒来后做的第二件事 |
| 37 | is to get into forward ambulation, | 是进入前进的突袭, |
| 38 | which is just nerd speak for taking a walk. | 那只是书呆子说 散步。 |
| 39 | There's a phenomenon whereby | 有一种现象是, |
| 40 | when we generate our own forward motion, forward ambulation, | 当我们产生我们自己的前进运动, 前进闪烁, |
| 41 | visual images pass by us on our eyes, so-called optic flow, | 影像通过我们的眼睛, 所谓的光学流动, |
| 42 | experiencing visual flow | 正在经历视觉流动 |
| 43 | has a powerful effect on the nervous system. | 对神经系统有强大的影响 |
| 44 | The effect it has is essentially to quiet | 它的作用基本上是安静 |
| 45 | or reduce the amount of neural activity | 或减少神经活动量 |
| 46 | in this brain structure called the amygdala. | 在这种脑结构中被称为amygdala. |
| 47 | And many of you have probably heard about the amygdala | 你们中很多人可能都听说过阿米格达拉 |
| 48 | for its role in anxiety and fear and threat detection. | 因为它在焦虑、恐惧和威胁侦测中的作用。 |
| 49 | And indeed, the amygdala is part of the network | 事实上,Amygdala是网络的一部分 |
| 50 | in the brain that generates feelings of fear | 在大脑中产生恐惧的感觉 |
| 51 | and threat and anxiety. | 威胁和焦虑 |
| 52 | It does a bunch of other things too, | 还会做很多其他的事情 |
| 53 | but that's one of its primary functions. | 但这是它的主要功能之一。 |
| 54 | Forward ambulation, walking or biking or running | 前进、行走、骑自行车或跑步 |
| 55 | and generating optic flow in particular | 特别是产生光学流动 |
| 56 | has this incredible property of lowering activity | 拥有这种惊人的 降低活动属性 |
| 57 | in the amygdala and thereby reducing levels of anxiety. | 从而降低焦虑程度 |
| 58 | That walk is a particularly important protocol each day | 这行走每天是一件特别重要的事 |
| 59 | because it really serves to push my neurology | 因为这真的有助于推动我的神经学 |
| 60 | in the direction that I'd like it to go, | 朝着我想走的方向 |
| 61 | which is alert, but not anxious. | 那是警告,但并不焦虑。 |
| 62 | I want to have a high degree of focus and alertness | 我想有高度的注意力和警觉 |
| 63 | because I'm soon going to move into about to work. | 因为我马上就要搬去上班了 |
| 64 | I need to lean into the day. | 我需要靠在白天。 |
| 65 | So in order to do that, | 所以为了做到这一点, |
| 66 | I make sure that the walking is done outdoors. | 我一定要在户外散步 |
| 67 | I do it outdoors because I also want sunlight in my eyes. | 我做户外工作是因为我也想要阳光照在眼睛里 |
| 68 | Getting sunlight in your eyes first thing in the morning | 日光照在你眼睛里 早上第一时间 |
| 69 | is absolutely vital to mental and physical health. | 对身心健康绝对至关重要。 |
| 70 | Even if there's cloud cover, | 虽有云盖. |
| 71 | more photons, light information are coming | 更多的光子,光信息即将到来 |
| 72 | through that cloud cover than would be coming | 穿过云层 无法到达 |
| 73 | from a very bright indoor bulb. | 从非常亮的室内灯泡。 |
| 74 | So getting outside for a 10 minute walk or a 15 minute walk | 所以出去走10分钟或15分钟 |
| 75 | will basically ensure that you're getting adequate | 基本上确保你得到足够的 |
| 76 | stimulation of these neurons in the eye | 刺激眼中的神经元 |
| 77 | that are called the melanopsin | 被称为黑色素 |
| 78 | intrinsically photosensitive ganglion cells. | 内在的光敏结膜细胞。 |
| 79 | These are neurons that convey to the brain | 这些神经元传递给大脑 |
| 80 | that it's daytime and it's time to be alert. | 日间时间是提醒的时候了 |
| 81 | And it sets in motion a huge number of biological cascades | 它启动了大量的生物级联 |
| 82 | within every cell and organ of your body, | 在你身体的每一个细胞和器官, |
| 83 | from your liver to your gut, to your heart, to your brain. | 从肝至肠,心至脑. |
| 84 | Early in the day, we experience a natural and healthy bump | 早年,我们经历自然而健康的颠簸 |
| 85 | in a hormone called cortisol and promotes wakefulness. | 在一种叫皮质醇的激素中 并且促进觉醒 |
| 86 | It actually promotes a healthy immune system. | 它实际上促进了健康的免疫系统. |
| 87 | It's very important that that pulse of cortisol | 皮质醇的脉搏很重要 |
| 88 | arrive early in the day. | 早点来 |
| 89 | That pulse of cortisol is going to happen | 皮质溶液的脉搏将会发生 |
| 90 | once every 24 hours, no matter what. | 每24小时一次,不管怎样 |
| 91 | It's going to happen and you get to time it. | 它会发生的,你得到的时间。 |
| 92 | How do you time it? | 你怎么计时? |
| 93 | Primarily by when you view bright sunlight. | 主要是看到阳光时 |
| 94 | You can combine it with the forward ambulation | 你可以把它和前方的振动结合起来 |
| 95 | with the walk and the optic flow that I talked about before. | 与散步和光学流 我之前谈到。 |
| 96 | And that's what I do each morning | 我每天早上都这样 |
| 97 | to generate a sense of alertness in my body | 以产生我体内的警觉感 |
| 98 | and brain to generate a sense of calm yet alert. | 和大脑 产生一种平静感 和警惕。 |
| 99 | So now we have a first protocol, | 所以现在我们有了第一个协议 |
| 100 | which is to write down the time of day that you wake up. | 就是记下你醒来的日子 |
| 101 | The second protocol is to take a walk | 第二项协议是散步 |
| 102 | first thing in the morning. | 明天一早开始 |
| 103 | And the third protocol is woven in with that walk, | 而第三个协议 与步行, |
| 104 | at least for me, which is to get that sunlight exposure. | 至少对我来说 就是让阳光照射 |
| 105 | I'm a big believer based on quality peer review data | 我是一个伟大的信徒 基于质量同行评审数据 |
| 106 | that hydration is essential for mental performance. | 水合是精神表现的关键 |
| 107 | As many of you know, neurons require ionic flow. | 很多人都知道,神经元需要电离流. |
| 108 | What that means is neurons need sodium, | 这意味着神经元需要钠, |
| 109 | they need magnesium and they need potassium | 他们需要镁和钾 |
| 110 | in order to function. | 为了发挥功能。 |
| 111 | We do tend to get dehydrated at night. | 我们晚上经常脱水 |
| 112 | I try and make sure that I'm hydrated early in the day | 我试着确保我早点喝水 |
| 113 | before I begin any work. | 在我开始工作之前 |
| 114 | So I make myself drink this water | 所以我让自己喝这水 |
| 115 | with a little bit of sea salt. | 以少许海盐. |
| 116 | How much sea salt, if you really want to get detailed, | 多少海盐, 如果你真的想得到详细, |
| 117 | I suppose it's about half a teaspoon, it's not much. | 我想大概是半个茶匙 不多 |
| 118 | At that point, I start craving caffeine, | 那时,我开始渴望咖啡因, |
| 119 | but I don't drink that caffeine yet. | 但我还没喝咖啡因呢 |
| 120 | I purposely delay my caffeine intake to 90 minutes | 我故意把咖啡因摄入延迟到90分钟 |
| 121 | to 120 minutes after I wake up. | 我醒来后120分钟 |
| 122 | The reason I delay caffeine is because one of the factors | 我推迟咖啡因的原因之一 |
| 123 | that induces a sense of sleepiness | 导致沉睡的感觉 |
| 124 | is the buildup of adenosine. | 是腺素的积聚 |
| 125 | The buildup of adenosine accumulates | 腺素的积聚会累积 |
| 126 | the longer we are awake. | 我们醒得越久 |
| 127 | When you wake up in the morning, | 当你早上醒来时 |
| 128 | your adenosine levels are likely to be very low. | 您的腺素水平很可能非常低。 |
| 129 | However, caffeine is an adenosine blocker. | 然而,咖啡因是一种腺素阻塞剂. |
| 130 | It's actually a competitive antagonist for you aficionados. | 这实际上是一个竞争对手 你们的fociionados。 |
| 131 | It sort of parks in the receptor | 在受体里有点像公园 |
| 132 | that adenosine normally would park at | 腺素通常会停在 |
| 133 | and prevents adenosine from acting on that receptor. | 并且防止腺素作用于受体上 |
| 134 | That's why you feel more alert. | 这就是为什么你觉得更加警惕。 |
| 135 | The reason for delaying caffeine intake 90 minutes | 推迟咖啡因摄入90分钟的原因 |
| 136 | to two hours after waking is I want to make sure | 醒来后两小时 我想确定 |
| 137 | that I don't have a late afternoon | 我没有一个很晚的下午 |
| 138 | or even early afternoon crash from caffeine. | 甚至下午从咖啡因坠毁。 |
| 139 | One of the best ways to ensure a caffeine crash | 确保咖啡因坠毁的最好方法之一 |
| 140 | is to drink a bunch of caffeine, | 是喝一帮咖啡因, |
| 141 | block all those adenosine receptors, | 堵住所有的腺素受体, |
| 142 | and then by early or late afternoon, | 然后在下午初或晚点之前 |
| 143 | when that caffeine starts to wear off | 当咖啡因开始磨损时 |
| 144 | and gets dislodged from the receptors, | 然后从受体中分离出来, |
| 145 | a lower level of adenosine is able | 较低水平的腺素 |
| 146 | to create a greater level of sleepiness. | 创造更高的睡眠水平。 |
| 147 | Delaying caffeine at 90 minutes to two hours | 将咖啡因延迟90分钟至2小时 |
| 148 | optimizes this relationship between adenosine | 优化腺素之间的这种关系 |
| 149 | and wakefulness and sleepiness | 觉醒和睡眠, |
| 150 | in a way that really provides a nice, consistent arc | 以真正提供 良好的,一致的弧 |
| 151 | of energy throughout the day and brings energy down | 将能量降下来 |
| 152 | as I'm headed toward sleep and falling asleep. | 当我走向睡眠和睡着了。 |
| 153 | My primary objective early in the day | 早年我的首要目标 |
| 154 | is to get into a mode of being focused yet alert | 即进入一种被聚焦但警觉的模式 |
| 155 | so that I can get work done. | 这样我就能完成工作。 |
| 156 | I found that the best way for me to achieve that state | 我找到了实现这个状态的最佳方法 |
| 157 | is through fasting. | 通过斋戒。 |
| 158 | So I don't eat anything until about 11 a.m. or 12 noon. | 所以我不吃任何东西 直到上午11点或中午12点。 |
| 159 | Fasting increases levels of adrenaline, | 快速增加肾上腺素水平, |
| 160 | also called epinephrine, in the brain and body. | 也叫肾上腺素, 在大脑和身体。 |
| 161 | And when our levels of epinephrine and adrenaline | 当我们的肾上腺素和肾上腺素水平 |
| 162 | are increased, we learn better, we can focus better. | 增加,我们学习得更好,我们可以更集中。 |
| 163 | You don't want epinephrine, AKA adrenaline, too high. | 你不需要肾上腺素,AKA肾上腺素,太高了 |
| 164 | That feels like stress and panic. | 这感觉像压力和恐慌。 |
| 165 | You get jittery, you can't focus. | 你变得紧张,你不能集中精神。 |
| 166 | But in its optimal range, | 但在其最佳范围, |
| 167 | adrenaline really provides a heightened sense | 肾上腺素真的能增强感觉 |
| 168 | of focus and the ability to encode, | 重点和编码能力, |
| 169 | meaning bring in and retain, remember information. | 意思是带来和保留, 记住信息。 |
| 170 | Next, I want to talk about what I'm doing while I'm working. | 接下来,我想谈谈我在工作时在做什么。 |
| 171 | A couple of things for optimizing workspace | 优化工作空间的几件事 |
| 172 | that are grounded in neuroscience and physiology. | 以神经科学和生理学为基础。 |
| 173 | I've talked before about the fact | 我之前说过 |
| 174 | that when our eyes are directed upward, | 当我们的眼睛朝上的时候, |
| 175 | it creates a state of heightened alertness. | 它造成了高度警戒状态。 |
| 176 | And this has a relationship to the brainstem neurons | 这和大脑神经元有关系 |
| 177 | that create alertness and their control | 以便他们觉醒,而加以控制, |
| 178 | over the muscles of the eye, | 在眼睛的肌肉上, |
| 179 | and believe it or not, the eyelids. | 信不信由你 眼皮也一样 |
| 180 | The point here is that you can optimize your workstation | 重点是你可以优化工作站 |
| 181 | in a physical way that leverages this aspect | 以实际的方式利用这个方面 |
| 182 | of the visual system and your level of alertness. | 视觉系统 和你的警觉程度。 |
| 183 | Try and position your screen or your tablet, | 试着定位屏幕或平板电脑 |
| 184 | whatever device you happen to be working on, | 无论你正在研究什么装置 |
| 185 | at least at eye level, and ideally slightly higher. | 至少在眼睛水平, 理想的略高。 |
| 186 | Most people are looking down at their computer or tablet | 大多数人都在看电脑或平板电脑 |
| 187 | or are angling their eyes at their screen | 或视而不见, |
| 188 | at about 30 degrees. | 大约30度。 |
| 189 | When we look down, when our eyelids are slightly closed, | 当我们往下看, 当我们的眼皮略微闭合, |
| 190 | it tends to decrease our levels of alertness | 它往往会降低我们的警戒水平 |
| 191 | and increase our levels of sleepiness. | 并增加我们的睡眠水平。 |
| 192 | So we're now at the description of my day | 所以,我们现在在描述我的一天 |
| 193 | and these protocols in which I would do | 和这些协议 我将做 |
| 194 | a 90 minute bout of work. | 90分钟的工作。 |
| 195 | Now, why 90 minutes? | 为什么90分钟? |
| 196 | Well, the brain is going through these 90 minutes, | 大脑要经过90分钟 |
| 197 | so-called Ultradian cycles | 所谓超极周期 |
| 198 | throughout the entire day and night. | 整个白天和晚上 |
| 199 | Every 90 minutes, we shift over from being very alert | 每隔90分钟,我们就会从高度戒备中转过来 |
| 200 | to being less alert and then back to alert again. | 放松警惕,然后再次戒备 |
| 201 | Here's how it works. | 以此为法. |
| 202 | At the start of one of these 90 minute Ultradian cycles, | 在这90分钟的超强循环的开始, |
| 203 | my brain is not quite engaged | 我的大脑没有完全参与 |
| 204 | in whatever it is I'm trying to do, | 无论我想做什么 |
| 205 | but I set a timer for 90 minutes | 但我定了定时器90分钟 |
| 206 | and I try and get a strong bout of work done | 我试图得到一个强 工作 |
| 207 | inside of that 90 minutes with the full understanding | 在90分钟之内 完全理解 |
| 208 | that the entire 90 minutes is not going to be uniform | 整个90分钟不能统一 |
| 209 | in terms of my ability of focus. | 就我的专注能力而言 |
| 210 | So the goal is to get into what I call the tunnel, | 因此,目标是进入我所说的隧道, |
| 211 | to really get into a tunnel of quality work. | 真正进入优质工程的隧道。 |
| 212 | The brain loves that state, | 大脑喜欢这种状态 |
| 213 | but it's very hard for many of us to access. | 但我们很多人都很难进入 |
| 214 | My phone is absolutely off. | 我的电话绝对关闭。 |
| 215 | It's not on airplane mode, | 这不是飞机模式, |
| 216 | it's absolutely off during this time. | 这期间绝对关闭。 |
| 217 | In addition, I use low level white noise. | 此外,我还使用低水平的白色噪音. |
| 218 | White noise, which is essentially all frequencies of sound | 白色的噪音,基本上都是声音的频率 |
| 219 | or all frequencies of sound that we can perceive, | 或我们能感觉到的所有声音频率, |
| 220 | mixed up kind of randomly, there's no structure to it, | 混在一起是随机的, 没有结构, |
| 221 | turned on at a low volume, | 低声地转动, |
| 222 | puts the brain into a state | 让大脑进入状态 |
| 223 | that's optimal for learning and workflow. | 这是最好的学习和工作流程。 |
| 224 | So everything about this 90 minute block | 所以这90分钟的街区 |
| 225 | from the low levels of white noise | 从低水平的白噪声 |
| 226 | to the position of my computer, | 到我电脑的位置, |
| 227 | how I'm standing and where my eyes are positioned | 我如何站立 和在哪里 我的眼睛定位 |
| 228 | is geared towards putting me in this tunnel of work. | 是为了让我进入这个工作隧道 |
| 229 | And I have to say that while it can be a challenge | 我不得不说,虽然它可能是一个挑战 |
| 230 | to try and achieve this state and this tunnel of work, | 尝试实现这个状态 和这个工作隧道, |
| 231 | some days you start to get kind of addicted to it. | 有些日子你开始对它上瘾了 |
| 232 | It feels really good. | 感觉真好 |
| 233 | It's like a workout for the mind. | 犹如修行为智. |
| 234 | And it is something that as you exit that 90 minutes, | 当你离开90分钟后 |
| 235 | you really feel like you've accomplished a lot | 你真的觉得你做得很好 |
| 236 | because often you have, | 因为你经常有, |
| 237 | and it just feels deeply satisfying. | 感觉很满意 |
| 238 | And I'm convinced that that's because of the release | 我确信那是因为释放 |
| 239 | of neuromodulators like dopamine and the norepinephrine | 多巴胺和肾上腺素等神经调节剂 |
| 240 | that's circulating in your system. | 这在你的系统中流传。 |
| 241 | And I want to be clear that I'm not perfect | 我想说清楚我不是完美的 |
| 242 | about this 90 minutes. | 大约90分钟。 |
| 243 | Occasionally I get drawn away, | 有时候我会被吸引 |
| 244 | but I really try and achieve this most, | 但我真的想尽办法做到这些 |
| 245 | if not every day that I'm alive, | 如果不是每天我还活着, |
| 246 | because for me, that work session is kind of holy. | 因为对于我来说 工作会议是神圣的 |
| 247 | There's a powerful way in which you can place the timing | 有个很强的法子可以安排时间 |
| 248 | of this 90 minute work bout in an optimal way. | 这90分钟的工作 最好的方式。 |
| 249 | You have access to a very important piece of data | 你可以访问一个非常重要的数据 |
| 250 | that dictates when this bout should start more or less, | 这决定了何时该开始 |
| 251 | and when it should end. | 以及何时结束 |
| 252 | That piece of data is your temperature minimum. | 那个数据是你最低温度的 |
| 253 | If you're somebody who wakes up on average at 7 a.m., | 如果你是早上7点醒来的人 |
| 254 | well, then your temperature minimum is 5 a.m. | 那么,你的最低温度是早上5点。 |
| 255 | You can be reasonably sure that your best work | 你可以合理地确定 你最好的工作 |
| 256 | is going to be done anywhere from four to six hours | 从四到六小时的时间内 |
| 257 | after your temperature minimum. | 在你温度最低之后 |
| 258 | How do I know this? | 我怎么会知道? |
| 259 | How do I know this relationship | 我怎么知道这段关系 |
| 260 | between temperature minimum and focused cognition? | 在最低温度和集中认知之间? |
| 261 | Well, temperature minimum defines the trough, | 最低温度决定了槽 |
| 262 | the nadir, as they say, of your temperature | 正如他们说的 纳迪尔的温度 |
| 263 | across the 24 hour cycle. | 整个24小时周期 |
| 264 | And immediately after that, | 紧接着, |
| 265 | your temperature will start to rise. | 你的温度会开始上升 |
| 266 | That temperature rise is actually what triggers | 温度升高才是触发因素 |
| 267 | the initial cortisol release that you experience | 你经历的最初皮质醇释放 |
| 268 | and wakes you up further. | 让你更清醒 |
| 269 | And then of course that sunlight that you're getting | 当然,你得到的阳光 |
| 270 | is going to further enhance | 将进一步加强 |
| 271 | that healthy release of cortisol. | 健康释放皮质醇。 |
| 272 | That cortisol will then provide fuel, if you will, | 皮质醇会提供燃料 如果你愿意的话 |
| 273 | for that increase in temperature. | 为了温度的上升 |
| 274 | And your body will continue to increase in temperature | 你的体温会继续升高 |
| 275 | throughout the day toward the afternoon. | 整个白天,直到下午。 |
| 276 | What you're trying to do in this idea | 你在这想法里想做的事 |
| 277 | of optimizing this 90 minute work bout | 优化这90分钟的工作 |
| 278 | to a particular time of day | 到某一天的某一天 |
| 279 | is catch the portion of the steepest slope | 在最陡峭的山坡上, |
| 280 | of that temperature rise. | 温度上升。 |
| 281 | So if you're somebody who wakes up at 8 a.m. each morning, | 如果你是每天早上8点醒来的人 |
| 282 | your temperature minimum is 6 a.m., | 您的最低温度是早上6点, |
| 283 | chances are you're going to want to start this work bout | 你有机会开始这个工作 |
| 284 | somewhere around 10 a.m. or 11 a.m. | 大约上午10点或11点左右 |
| 285 | Now, some people wake up and feel very alert | 现在,有人醒来 感到非常警惕 |
| 286 | first thing in the morning. | 明天一早开始 |
| 287 | They can really do their best work | 他们真的可以做他们最好的工作 |
| 288 | first thing in the morning. | 明天一早开始 |
| 289 | Please, if that's you, continue to do that. | 如果那是你,请继续 |
| 290 | Leverage that time, use that time. | 利用时间,利用时间。 |
| 291 | But if you're somebody who struggles to find focus, | 但如果你是一个努力寻找焦点的人 |
| 292 | definitely let your physiology | 肯定让你的生理 |
| 293 | and this rise in your body temperature | 身体温度上升 |
| 294 | support your efforts to focus | 支持您努力聚焦 |
| 295 | rather than trying to do your best work at times of day | 而不是在一天之内尽你最大的努力 |
| 296 | when your physiology is actually directing your body | 当你的生理学 真正指导你的身体 |
| 297 | and your brain toward defocus | 和你的大脑去聚焦 |
| 298 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}更无拘无束 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我还得去 | |
| 299 | It just is setting yourself up for success | 它只是为自己的成功做准备 |
| 300 | when you try and capture this rising phase | 当你尝试抓住这个上升阶段时 |
| 301 | of your temperature. | 你的温度。 |
| 302 | Data going back to the 1990s supports the idea | 追溯到1990年代的数据支持这个想法 |
| 303 | that physical movement of particular kinds | 特定种类的物理运动 |
| 304 | can support brain health and brain function, | 可以支持大脑健康和大脑功能, |
| 305 | both in the immediate term and in the long term. | 无论是短期还是长期 |
| 306 | So after I've finished a bout of work, | 所以当我完成了一些工作之后 |
| 307 | this 90 minute bout of work, | 这90分钟的工作, |
| 308 | I forced myself to do some sort of physical exercise | 我强迫自己做一些运动 |
| 309 | that is going to be supportive of my brain health | 这会支持我的大脑健康 |
| 310 | and brain function and organ health | 大脑功能和器官健康 |
| 311 | and bodily function in general. | 和身体机能的一般。 |
| 312 | Now, there are various forms of physical activity | 现在,有各种形式的身体活动 |
| 313 | or what we call exercise, | 或我们所称的锻炼, |
| 314 | but those can generally be batched into two categories. | 但一般可以分为两类。 |
| 315 | First is strength and hypertrophy work. | 首先是力量和超营养工作。 |
| 316 | So physical movements that are designed to make you stronger | 所以身体运动是用来让你更强壮的 |
| 317 | and or make your muscles larger. | 或使肌肉变大。 |
| 318 | There's also endurance work, | 还有耐力工作 |
| 319 | physical exercise and movements that are designed | 运动和运动 |
| 320 | to allow you to do more work over time | 允许您在一段时间内做更多的工作 |
| 321 | or to extend the amount of time that you can do work | 或延长工作时间 |
| 322 | of any kind, both physical and mental. | 无论是身体还是精神 |
| 323 | The data all point to the fact that working out hard | 数据都显示 努力工作 |
| 324 | for longer than an hour can actually be detrimental | 超过一个小时实际上可能有害 |
| 325 | because of the way that it raises cortisol | 因为它会升起皮质醇 |
| 326 | and cortisol can be a good thing | 皮质醇也可以是好事 |
| 327 | if it's appropriately timed | 如果时间合适的话 |
| 328 | and in the appropriate low levels, | 在适当低的级别, |
| 329 | but you don't want to have your cortisol levels | 但你不想有皮质醇水平 |
| 330 | up throughout the day | 一天到头 |
| 331 | or have big spikes of cortisol repeatedly. | 或者是皮质醇的多次大刺 |
| 332 | So keeping workouts relatively short | 所以锻炼得比较短 |
| 333 | can definitely help with that. | 当然可以帮助。 |
| 334 | Endurance work and strength training | 持久工作和力量培训 |
| 335 | or hypertrophy training done in combination, | 或结合进行超营养训练, |
| 336 | meaning not necessarily in the same workout, | 意思不一定是在同一项锻炼, |
| 337 | but done across the week is immensely beneficial | 整个礼拜都做得很好 |
| 338 | for the production of things | 生产东西 |
| 339 | like brain-derived neurotrophic factor | 就像脑产生的神经营养因素 |
| 340 | for limiting inflammatory cytokines like IL-6 | 限制类似IL-6的炎性细胞皮 |
| 341 | for promoting anti-inflammatory cytokines like IL-10 | 用于推广IL-10等防炎细胞素 |
| 342 | provided that exercises of the proper duration | 条件是行使适当期限 |
| 343 | and that it's not so intense | 也没那么强烈 |
| 344 | that you're actually creating damage | 你实际上在造成伤害 |
| 345 | to the various systems of the body. | 在身体的各个系统。 |
| 346 | What about the structure of the actual workouts? | 实际锻炼的结构呢? |
| 347 | Well, approximately 80% of the resistance training you do | 嗯,大约80%的抵抗训练 你做的 |
| 348 | should be resistance training | 应该是抵抗训练 |
| 349 | that doesn't go to what they call failure | 那不会是他们所谓的失败 |
| 350 | where you can't actually move the resistance | 在那里你实际上无法移动抵抗 |
| 351 | anymore. | 现在。 |
| 352 | The other 20% can be of the higher intensity | 其他20%的强度可以更高 |
| 353 | to failure type training. | 到失败类型的训练。 |
| 354 | That 80-20 rule of less than failure | 80 -20规则 小于失败 |
| 355 | and work to failure in the resistance exercise regime | 抵抗运动制度失败 |
| 356 | can be transported or translated | 可运输或翻译 |
| 357 | to the endurance exercise portion | 到耐力锻炼部分 |
| 358 | by focusing on that thing that we're familiar with, | 通过专注于我们熟悉的东西, |
| 359 | which is the burn. | 即烧之. |
| 360 | When we're running hard or cycling hard, | 当我们运行硬或骑马硬, |
| 361 | we'll experience a kind of burning of the muscles | 我们会经历一种燃烧的肌肉 |
| 362 | that's associated with the lactate system. | 和乳腺系统有关 |
| 363 | And actually the lactate system | 其实是乳酸系统 |
| 364 | is its own form of fuel for the brain. | 是它自身对大脑的燃料形式。 |
| 365 | And so there's increasing interest | 所以人们越来越感兴趣 |
| 366 | in generating the lactate | 产生乳酸 |
| 367 | or pushing past that lactate threshold | 或者推过乳酸阈值 |
| 368 | for small portion, 20% or so of endurance work | 一小部分,20%左右的耐力工作 |
| 369 | in order to support brain health and function. | 为了支持大脑的健康和功能。 |
| 370 | So on any given day, I finish that work block and I train. | 所以,在任何一天,我完成 工作块,我训练。 |
| 371 | I do some sort of resistance or endurance training. | 我做某种抵抗或耐力训练。 |
| 372 | I put those on alternate days or different days rather. | 我把那些放在交替日或不同日子里 |
| 373 | So we've now talked about the arc that spans | 所以,我们现在谈论的弧度 |
| 374 | all the way from waking to a morning bout | 从醒来到早上 |
| 375 | of focused work to physical training. | 重点工作到体育训练。 |
| 376 | I have not mentioned ingesting anything or nutrients. | 我没有提到摄入什么或养分。 |
| 377 | One of the most common questions I get | 我最常遇到的问题之一 |
| 378 | are what should I eat for my brain? | 我该为我的大脑吃什么? |
| 379 | Well, ironically enough, | 好吧,讽刺的是, |
| 380 | one of the best things you can do for your brain | 为你大脑做最好的一件事 |
| 381 | is to not eat, but of course, | 不吃,当然, |
| 382 | we all have to eat sooner or later. | 我们迟早都要吃东西 |
| 383 | So let's talk about food timing first. | 我们先谈谈食物的时机 |
| 384 | As I mentioned, I eat my first meal sometime around noon, | 如我所说,我中午左右吃我的第一顿饭 |
| 385 | plus or minus an hour. | 增减一小时. |
| 386 | The volume of food is also important. | 粮食量也很重要。 |
| 387 | If you eat a large volume of anything, | 如果你吃了很多东西 |
| 388 | because it diverts blood to your gut, | 因为它转移了血液到你的肠道, |
| 389 | you will feel lethargic | 你会觉得不自在 |
| 390 | and you will have less blood going to your brain. | 你脑子里的血会减少 |
| 391 | That seems like a simple and trivial fact, | 这似乎是一个简单和微不足道的事实, |
| 392 | but if you want to be able to think, | 但如果你想思考的话 |
| 393 | you can't ingest large volumes of anything into your gut. | 你不能把大量的东西 摄入你的肠胃。 |
| 394 | So for lunch, I do emphasize slightly lower carbohydrate | 所以午餐时,我强调碳水化合物略低一点 |
| 395 | or low carbohydrate intake for the simple reason | 或低碳水化合物摄入量,原因很简单 |
| 396 | that adrenaline and dopamine | 肾上腺素和多巴胺 |
| 397 | and their associated neuromodulators | 及其相关的神经调节器 |
| 398 | are going to support alertness. | 将支持警戒。 |
| 399 | So for me, I fast up until about noon, | 所以对我来说,我快到中午左右 |
| 400 | then I eat a lunch that consists | 然后我就吃午饭了 |
| 401 | of some sort of protein thing, | 某种蛋白质的东西, |
| 402 | like some meat or some chicken or some salmon, | 像一些肉或一些鸡或一些鲑鱼, |
| 403 | and some vegetables, et cetera. | 和一些蔬菜等。 |
| 404 | And if I've exercised previously, | 如果我以前练习过 |
| 405 | which I do, as I mentioned, five days a week, | 正如我所提到的,我每周做五天, |
| 406 | then I will ingest some starches. | 然后我会吃一些淀粉。 |
| 407 | I'll ingest some bread, excuse me, | 我要吃点面包,对不起 |
| 408 | or rice or oatmeal and butter and nuts and things like that. | 或米饭或燕麦 黄油和坚果之类的东西。 |
| 409 | But I will keep the total amount of carbohydrate | 但我会保留碳水化合物的总量 |
| 410 | a little bit on the low side, | 一点点在低边, |
| 411 | or if I haven't trained, | 或者如果我没有受过训练, |
| 412 | I won't have any carbohydrate at all. | 我不会有任何碳水化合物。 |
| 413 | Not because I'm ketogenic, | 不是因为我性格很强 |
| 414 | but because starches cause the release | 但因为淀粉导致释放 |
| 415 | of serotonin in the brain | 大脑中的血清素 |
| 416 | and lend themselves to a state of sleepiness. | 并让自己进入睡眠的状态。 |
| 417 | Now, what about components of foods | 现在,食物的成分呢? |
| 418 | that are not about alertness, but are about mood? | 这不是关于警惕,而是关于情绪? |
| 419 | We did an entire episode on mood and food, | 我们做了一整集的心情和食物, |
| 420 | and it's very clear, based on now dozens of studies, | 很明显,根据现在的数十种研究, |
| 421 | that ingesting sufficient levels of omega-3 fatty acids | 摄入足够水平的 omega-3脂肪酸 |
| 422 | is going to support healthy mood | 支持健康的情绪 |
| 423 | and even can act as an antidepressant. | 甚至可以做抗抑郁药 |
| 424 | Ingesting at least 1,000 milligrams per day | 每天至少摄入1 000毫克 |
| 425 | of the EPA form of essential fatty acid | 基本脂肪酸形式的 |
| 426 | is as effective as prescription antidepressants | 和处方抗抑郁药一样有效 |
| 427 | in relieving depression. | 在缓解抑郁症。 |
| 428 | And if you're somebody who requires | 如果你是需要帮助的人 |
| 429 | prescription antidepressants, Prozac, Zoloft, et cetera, | 处方抗抑郁药、百忧解、Zoloft等 |
| 430 | it can allow people to take lower doses of those medications. | 它可以允许人们服低剂量的药物。 |
| 431 | A key aspect to the mid-day meal, | 午饭的一个重要方面 |
| 432 | if you want that meal to benefit you, | 如果你想让这顿饭对你有好处 |
| 433 | is to take a brief walk afterwards. | 之后去散个步 |
| 434 | It turns out that brief walks of five to 30 minutes | 事实证明,短短的走5到30分钟 |
| 435 | after ingesting food can accelerate metabolism | 摄入食物后,可以加速代谢 |
| 436 | and actually can accelerate and improve nutrient utilization, | 并能加速和改善营养物的利用, |
| 437 | which is essentially the same as metabolism. | 这与新陈代谢基本相同。 |
| 438 | But nonetheless, that's something that I do | 但尽管如此,这是我要做的 |
| 439 | after I finish my noon meal. | 等我吃完午饭后 |
| 440 | I do force myself to stand up and go outside | 我强迫自己站起来出去 |
| 441 | and take a brief walk. | 顺便走走 |
| 442 | That also gets me again into optic flow. | 这也让我再次进入光学流。 |
| 443 | It also has another benefit, | 还有一个好处, |
| 444 | which is that I am giving my brain and thereby my body | 也就是我要献出我的大脑和身体 |
| 445 | more information about light and time of day, | 更多关于白天和白天的信息 |
| 446 | which is always better than less information | 这总比少信息好 |
| 447 | about light and time of day. | 关于白天的光和时间。 |
| 448 | A key protocol for sleep health and wakefulness | 睡眠健康和觉醒的关键程序 |
| 449 | and metabolism and hormone health | 以及新陈代谢和激素健康 |
| 450 | is viewing light in the afternoon. | 是下午的光线。 |
| 451 | So here's the reason for doing this. | 因此,这就是这样做的原因。 |
| 452 | As we progress into the evening hours, | 随着我们进入晚间 |
| 453 | there's a phenomenon where our retina, | 有一个现象,我们的视网膜, |
| 454 | our eyes become very sensitive to light, | 我们的眼睛对光非常敏感, |
| 455 | such that if we view bright lights | 以便我们看见光明, |
| 456 | or even not so bright lights | 甚至没有这么亮的灯光 |
| 457 | between the hours of 10 p.m. and 4 a.m., | 下午10时至上午4时, |
| 458 | that is strongly disruptive, very disruptive | 极具破坏性 极具破坏性 |
| 459 | for our dopamine production. | 我们的多巴胺生产。 |
| 460 | It can really screw up our sleep. | 它真的会毁了我们的睡眠。 |
| 461 | But if you can get outside and see the sun | 但是如果你能出去看太阳 |
| 462 | as it arcs down, or if you can't see the sun directly, | 弧向下,或者如果你不能直接看到太阳, |
| 463 | get some sunlight in your eyes in the afternoon hours, | 午后在眼睛里放点阳光 |
| 464 | so maybe 4 p.m. ish. | 所以也许下午4点。 |
| 465 | What it does is it lowers the sensitivity of your retina | 它能降低视网膜的灵敏度 |
| 466 | in the late evening hours, | 在深夜, |
| 467 | which allows you to buffer yourself | 让你可以缓冲自己 |
| 468 | against the negative effects of bright light later at night. | 晚上晚点面对亮光的负面影响 |
| 469 | Now, we haven't talked too much about melatonin, | 现在,我们没有谈论太多 关于梅拉托宁, |
| 470 | but melatonin is a hormone that is inhibited by light. | 但梅拉托宁是一种被光抑制的激素. |
| 471 | Melatonin is the hormone | 美拉图宁是激素 |
| 472 | that allows you to fall asleep easily. | 让你很容易睡着 |
| 473 | Now, I'm not talking about supplementing melatonin. | 我不是在说补充麦拉东宁 |
| 474 | I'm talking about melatonin | 我说的是梅拉托宁 |
| 475 | that you naturally produce from your pineal. | 自然从你的松果中产生。 |
| 476 | So the protocol is very simple. | 所以协议很简单。 |
| 477 | Get outside in the afternoon or evening | 下午或晚上到外面来 |
| 478 | for 10 to 30 minutes, take your sunglasses off, | 10到30分钟 把墨镜摘下来 |
| 479 | so get that afternoon light. | 所以让下午的灯光。 |
| 480 | So what you'll probably notice | 所以,你可能会注意到 |
| 481 | is that the optimal protocols | 是最佳协议 |
| 482 | for optimizing your brain and body health | 优化你的大脑和身体健康 |
| 483 | and performance and sleep, et cetera, | 表现和睡眠,等等, |
| 484 | are actually really simple. | 其实很简单 |
| 485 | But just because they're simple | 但因为很简单 |
| 486 | does not mean that they are not powerful. | 这并不意味着它们不是强国。 |
| 487 | In fact, they are very powerful | 事实上,他们非常强大 |
| 488 | because they leverage the most powerful technology | 因为他们利用最强大的技术 |
| 489 | that exists, which is your nervous system. | 也就是你的神经系统 |
| 490 | What we are talking about today are really basic things | 我们今天谈论的其实是基本的东西 |
| 491 | that we can all do that can steer our neurology | 我们都能做 能够引导我们的神经学 |
| 492 | and our biology in the directions | 和我们的生物学方向 |
| 493 | that are going to support workflow, | 支持工作流程, |
| 494 | that are going to support hormones, | 支持荷尔蒙, |
| 495 | that are going to support brain function. | 支持大脑的功能 |
| 496 | So at some point in the evening, | 所以晚上的某个时候 |
| 497 | I eat that thing that we call dinner. | 我吃我们称之为晚餐的东西。 |
| 498 | And while it feels sort of strange to talk about my dinner, | 虽然谈论我的晚餐有点奇怪 |
| 499 | the reason I want to talk about my dinner | 我想谈我的晚餐的原因 |
| 500 | and what I eat for dinner is that, for me, | 我晚餐吃的是,对我来说, |
| 501 | dinner, of course, is about eating, | 晚餐,当然, 是吃, |
| 502 | but also about optimizing the transition to sleep. | 以及优化睡眠的过渡 |
| 503 | So my dinner generally is comprised of things | 所以我的晚餐一般都是由东西组成的 |
| 504 | that are going to support rest and deep sleep. | 支持休息和深睡 |
| 505 | And that means starchy carbohydrates. | 意思是碳酸淀粉 |
| 506 | It's absolutely clear that one of the major ways | 很明显,其中一种方法 |
| 507 | that we can increase serotonin, | 我们可以增加血清素, |
| 508 | which helps in the transition to sleep, | 有助于向睡眠过渡, |
| 509 | is by ingesting starchy carbohydrates. | 是吞噬恒星碳水化合物 |
| 510 | So my dinner is carbohydrates and some protein. | 我的晚餐是碳水化合物和蛋白质 |
| 511 | So maybe some chicken or fish or something like that, | 所以也许有些鸡或鱼之类的东西, |
| 512 | maybe some eggs, or sometimes just pasta | 也许有些鸡蛋,有时只是面条 |
| 513 | or just rice and vegetables. | 或只是饭和蔬菜。 |
| 514 | And that's because I enjoy those foods, | 那是因为我喜欢这些食物, |
| 515 | but also because I want to increase the amount | 也因为我想增加金额 |
| 516 | of serotonin in my brain | 我脑中的血清素 |
| 517 | so that I can actually fall asleep that night. | 这样我就能睡着了 |
| 518 | Many people who are on low carbohydrate diets | 很多人吃低碳水化合物 |
| 519 | struggle with falling and staying asleep. | 与坠落和保持睡眠。 |
| 520 | And that's because it's hard to achieve heightened levels | 那是因为很难达到更高的水平 |
| 521 | of serotonin, which are necessary to enter sleep. | 血清素 进入睡眠所必需的 |
| 522 | I should also mention that melatonin and serotonin | 我还想提一下梅拉东宁和血清素 |
| 523 | fall in the same pathway. | 坠落在同一条道路上。 |
| 524 | They are related hormones and neuromodulators. | 它们是相关的激素和神经调节器. |
| 525 | Essentially, what we're talking about is a system | 基本上,我们所说的是一个系统 |
| 526 | that's biasing us towards rest and relaxation | 这使我们倾向于休息和放松 |
| 527 | as opposed to wakefulness. | 而不是醒来。 |
| 528 | You might ask, well, can't I just take serotonin? | 你可能会问,嗯,我不能只吃血清素吗? |
| 529 | Can't I just take 5-HTP or a precursor to serotonin | 我不能只服用5HTP或血清素的前体 |
| 530 | or tryptophan? | 还是特托芬? |
| 531 | And indeed you can. | 你确实可以 |
| 532 | However, many people, including myself, | 然而,很多人,包括我自己, |
| 533 | find that when they supplement with serotonin | 发现当它们补充血清素时 |
| 534 | in the evening or at night, | 在傍晚或夜间, |
| 535 | that can cause problems in the architecture | 可能给建筑带来问题 |
| 536 | or the structure of sleep. | 或睡眠的结构。 |
| 537 | It can cause a lot of people, including me, | 它可以造成很多人,包括我, |
| 538 | to fall asleep very fast, | 很快就睡着了, |
| 539 | sleep very deeply for three or four hours, | 深睡三四个小时 |
| 540 | and then wake up and have a terrible time | 然后醒来 并有一个可怕的时间 |
| 541 | falling back asleep. | 睡着了 |
| 542 | And that effect, at least for me, can last several days. | 这个效果,至少对我来说,可以持续几天。 |
| 543 | It's really disruptive. | 它真的干扰。 |
| 544 | So I don't like to supplement with anything | 所以我不喜欢用什么来补充 |
| 545 | that is directly dopamine or a precursor to dopamine | 多巴胺或多巴胺的前体 |
| 546 | at any time or directly serotonin | 任何时候或直接血清素 |
| 547 | or a precursor to serotonin. | 或者血清素的前体 |
| 548 | Rather, there are other things that can enhance | 相反,还有其他东西可以加强 |
| 549 | the transition to sleep safely, | 向安全睡眠的过渡, |
| 550 | which we will talk about in a few minutes. | 我们几分钟后再谈 |
| 551 | But the evening meal consists largely of carbohydrates | 但晚饭主要是碳水化合物 |
| 552 | for that specific purpose of generating a sense of calm. | 为了创造平静感 |
| 553 | And of course, carbohydrates are delicious. | 当然,碳水化合物很美味 |
| 554 | And because I'm doing some physical training, | 因为我在做一些身体训练, |
| 555 | and presumably you are as well, | 假设你也是 |
| 556 | I hope you are, | 我希望你会 |
| 557 | because it's so beneficial to one's health, | 因为这样对身体有益 |
| 558 | that's also going to replenish my glycogen stores, | 还要补充我的甘油储存 |
| 559 | which is one of the primary fuel sources | 这是主要燃料来源之一 |
| 560 | for moving one's muscles and moving around | 用来移动肌肉和移动 |
| 561 | and doing exercise, | 和锻炼, |
| 562 | as well as for the brain and for cognitive function. | 还有大脑和认知功能 |
| 563 | So let's talk about sleep and how to access sleep. | 所以,让我们谈谈睡眠和如何进入睡眠。 |
| 564 | One way to do that is to leverage the drop in temperature | 其中一个方法是利用气温下降 |
| 565 | that's necessary to fall and stay asleep. | 这是必须的 摔倒和保持睡眠。 |
| 566 | So as I mentioned earlier, | 所以,正如我前面提到的, |
| 567 | in the early parts of the day after waking, | 在那日早晨, |
| 568 | our body temperature is rising | 我们的体温在上升 |
| 569 | and that continues throughout the day. | 并持续了一整天。 |
| 570 | And then sometime late in the afternoon, | 然后在下午的某个时候 |
| 571 | our temperature peaks and then it starts to drop. | 我们的温度峰值,然后开始下降。 |
| 572 | That drop in temperature of one to three degrees | 一到三度的温度下降 |
| 573 | is vitally important for us | 对我们至关重要 |
| 574 | to be able to fall asleep easily. | 可以轻松地睡着了。 |
| 575 | One way that we can decrease our transition time into sleep | 我们能减少睡眠的过渡时间的一种方式 |
| 576 | is to accelerate that drop in temperature. | 是加速温度下降 |
| 577 | And one way to accelerate that drop in temperature, | 一个加速气温下降的方法 |
| 578 | somewhat counter-intuitively, | 有点直观, |
| 579 | is to use hot baths, hot showers, | 用热水澡 热水澡 |
| 580 | or if you have access to one, a sauna. | 或者如果你可以进入一个, 一个桑拿。 |
| 581 | Now this is counter-intuitive, | 现在这是反直觉的, |
| 582 | but actually if you were to get into a sauna | 但实际上如果你要进入桑拿 |
| 583 | or a hot shower or a hot bath and then get out, | 或热水澡或热水澡 然后出去 |
| 584 | your body is going to engage particular mechanisms | 你的身体会参与特定的机制 |
| 585 | for cooling itself off that are going to allow you | 冷却自己 让你可以 |
| 586 | to drop your temperature more quickly | 以更快的速度降低温度 |
| 587 | and fall asleep more easily. | 更轻松地睡着了。 |
| 588 | It is absolutely true | 绝对是真的 |
| 589 | that keeping the room very dark is beneficial. | 保持房间非常黑暗是有好处的。 |
| 590 | The other thing is keeping the room cool. | 另一件事是保持房间的冷却。 |
| 591 | The reason keeping the room cool is useful | 保持房间凉爽是有用的 |
| 592 | for getting into and staying asleep | 进入和保持睡眠 |
| 593 | is that throughout the night, | 整个晚上, |
| 594 | there are phases of sleep where you are paralyzed, | 有些睡眠的阶段,你们是瘫痪的, |
| 595 | so-called REM sleep, that's a healthy paralysis, | 所谓的REM睡眠, 这是一个健康的瘫痪, |
| 596 | presumably so you can't act out your dreams. | 可能让你无法做梦 |
| 597 | But there are portions of the night where you can move. | 但有一部分夜晚 你可以移动。 |
| 598 | And one of the more important movements | 还有一件更重要的事 |
| 599 | that you do in the middle of the night | 你们在深夜中所做的 |
| 600 | is put your hand out or your foot out, | 是伸手还是伸脚 |
| 601 | or you take your face out from under the covers | 或者你把脸从盖子底下取出来 |
| 602 | as a means to cool yourself. | 作为冷却自己的手段。 |
| 603 | You're actually allowing cooling of the body | 实际上你允许身体冷却 |
| 604 | through what are called AVA's, | 通过所谓的AVA, |
| 605 | arteriovenous estomoses is the technical name, | 动脉激素是技术名称 |
| 606 | that are in the palms, the upper half of the face | 在掌中,在脸的上半部, |
| 607 | and the bottoms of the feet. | 和脚底. |
| 608 | Now, there are things that one can take | 现在,有些事情人们可以接受 |
| 609 | to enhance the transition to sleep. | 增强向睡眠的过渡。 |
| 610 | Three compounds that can be very beneficial | 三种化合物可以非常有益 |
| 611 | for aiding the transition to sleep | 帮助向睡眠过渡 |
| 612 | and for which there are wide safety margins, | 且安全无虞者, |
| 613 | although please do check with your physician | 请医生检查一下 |
| 614 | before taking anything, are specific forms of magnesium, | 在服用任何物质之前,是特定的镁形式, |
| 615 | something called apigenin and theanine. | 一种叫阿皮基宁和西安宁的东西 |
| 616 | Magnesium comes in many forms. | 镁以多种形式出现. |
| 617 | 石化镁,即T -H -R -E -O | |
| 618 | threonate and magnesium biglycinate, | 巨石和镁 |
| 619 | have transporters that allow them | 拥有允许他们的运输工具 |
| 620 | to cross the blood-brain barrier more readily | 更方便地穿过血脑屏障 |
| 621 | than other forms of magnesium. | 而非其他形式的镁. |
| 622 | And there within the brain, they promote the release | 在大脑里,他们促进释放 |
| 623 | of a neurotransmitter called GABA, | 一个叫GABA的神经递质 |
| 624 | which is an inhibitory neurotransmitter | 是一种抑制性神经递质 |
| 625 | which shuts off the forebrain to some extent. | 在某种程度上 关闭了前脑。 |
| 626 | It doesn't shut off completely, | 它没有完全关闭, |
| 627 | but it essentially shuts down thinking, rumination, | 但它基本上关闭 思考,反弹, |
| 628 | and planning and in what we call executive function. | 以及我们所称的行政职能。 |
| 629 | So for many people taking 300 to 400 milligrams | 对很多人来说,300到400毫克 |
| 630 | of magnesium biglycinate or magnesium threonate, | 巨石化镁或石化镁, |
| 631 | 30 to 60 minutes before sleep | 睡觉前30至60分钟 |
| 632 | can aid them in falling asleep. | 可以帮助他们睡着了。 |
| 633 | When coupled with apigenin and theanine, | 当与阿皮基宁和西安结合时, |
| 634 | provide a sort of synergy or a sleep cocktail | 提供某种协同 或睡眠鸡尾酒 |
| 635 | that seems to be very effective | 这似乎非常有效 |
| 636 | in aiding the transition to sleep. | 帮助过渡到睡眠。 |
| 637 | So apigenin is the substance that's found in chamomile | 所以阿皮基宁是甘菊酒中发现的物质 |
| 638 | and 50 milligrams of apigenin taken 30 minutes | 50毫克的阿皮基宁用30分钟 |
| 639 | before sleep can act as another way | 在睡觉前可以做另一种方式 |
| 640 | to shut off the forebrain and reduce rumination, | 关闭前脑 减少反弹, |
| 641 | reduce anxiety and allow people to fall and stay asleep. | 减少焦虑,让人们跌倒和保持睡眠。 |
| 642 | And then the third compound is theanine, T-H-E-A-N-I-N-E. | 然后第三个化合物是西安,T-H-E-A-N-I-E. |
| 643 | Theanine是一种复合物,也可以增加GABA, | |
| 644 | but also increases activation | 但也增加了激活 |
| 645 | of something called chloride channels. | 一种叫氯化通道的东西 |
| 646 | Chloride channels are another way | 氯化通道是另一种方式 |
| 647 | in which neurons lower their levels of activity. | 其中神经元降低活性水平. |
| 648 | So magnesium threonate or biglycinate, | 因此,镁 血压或大蛋白, |
| 649 | apigenin and theanine in combination | pi基宁和 the基宁结合 |
| 650 | can be very effective for aiding the transition to sleep. | 对帮助向睡眠过渡非常有效。 |
| 651 | Now, what if you wake up in the middle of the night? | 如果你半夜醒来怎么办? |
| 652 | This is a very common occurrence. | 这是非常常见的情况。 |
| 653 | And there are two general themes | 还有两个主题 |
| 654 | around waking up in the middle of the night | 半夜醒来 |
| 655 | that one can use tools to counteract. | 可以使用工具来对抗 |
| 656 | The first theme is if you're somebody | 第一个主题是如果你是某个人 |
| 657 | who is tired in the evenings | 他们在傍晚疲倦, |
| 658 | and you're kind of pushing yourself to stay awake. | 你有点逼自己保持清醒 |
| 659 | So you're going to the party | 所以你要去派对 |
| 660 | or you're pushing yourself to study or work | 或者你逼自己学习或工作 |
| 661 | when in fact you'd like to get into bed at 8.30 or nine, | 事实上你八点半或九点想上床睡觉 |
| 662 | and then you're falling asleep around 10.30, 11 | 然后你在10点30分左右睡着了 |
| 663 | and waking up at 2.30 or three in the morning | 早上2点30分或3点醒来 |
| 664 | and you can't fall back asleep. | 你不能睡着了。 |
| 665 | Chances are that your melatonin pulse | 可能是你的蛋白素脉搏 |
| 666 | was initiated early in the night. | 早在晚上就开始了 |
| 667 | So that melatonin pulse started probably around 8.30 or nine, | 因此,梅拉托宁脉冲 可能从8: 30或9, |
| 668 | but you're staying up, you're battling that melatonin. | 但你要保持清醒, 你正在对抗 美拉托宁。 |
| 669 | You may not like this advice, | 你可能不喜欢这个建议, |
| 670 | but one of the things that you can do to offset that | 但其中之一 你可以做的抵消 |
| 671 | is to simply go to bed earlier. | 就是早点上床睡觉 |
| 672 | The other thing is many people wake up | 另一件事是许多人醒来 |
| 673 | in the middle of the night because of anxiety | 半夜,因为焦虑 |
| 674 | or because they have to use the restroom. | 或者因为他们必须用洗手间 |
| 675 | It's perfectly fine to flip on the lights, | 翻开灯光很好 |
| 676 | but keep the lights dim. | 灯光保持暗淡 |
| 677 | But if you flip on those lights, | 但如果你打开那些灯 |
| 678 | try and flip them off as soon as possible | 试着尽快把它们翻下来 |
| 679 | and try and get back into bed. | 试着回到床上去 |
| 680 | So now we've essentially traveled around the clock, | 所以,现在我们基本上 穿梭24小时, |
| 681 | so to speak, from the time where one wakes up | 所以说,从醒来的时候开始 |
| 682 | until the time they get to sleep, | 直到他们睡觉的时候 |
| 683 | maybe wake up, get back to sleep, et cetera. | 也许醒来,回去睡觉,等等。 |
| 684 | I want to emphasize that although people's schedules vary, | 我想强调,虽然人们的时间表不同, |
| 685 | most people are doing more | 大多数人都在做更多 |
| 686 | than one or two work bouts per day. | 超过每天一两次工作。 |
| 687 | And indeed, I'm doing more | 我确实做了更多 |
| 688 | than one or two work bouts per day. | 超过每天一两次工作。 |
| 689 | I really emphasize that morning 90-minute work block | 我确实强调 早上90分钟的工作街区 |
| 690 | because I think most people would agree | 因为我认为大多数人会同意 |
| 691 | that there's a portion of each day | 每天有一部分时间 |
| 692 | in which we need to do the hardest thing | 在其中我们需要做 最困难的事情 |
| 693 | or the most important thing | 或最重要的东西 |
| 694 | or the thing that demands the most of our cognitive self. | 或需要我们大部分认知能力的东西 |
| 695 | I position that early in the day | 我早年就这样定位 |
| 696 | and I position everything around that | 我将一切围绕 |
| 697 | in order to ensure that it happens | 为了确保发生这种情况 |
| 698 | and that it happens with the highest degree of efficiency, | 以最高的效率, |
| 699 | even though that morning 90-minute work block is so vital. | 即使那个早上90分钟的工作区 如此重要 |
| 700 | Of course, there's a second work block. | 当然,还有第二个工作街区. |
| 701 | So combined, that's just three hours of focused work, | 所以加起来,那只是三个小时的重点工作, |
| 702 | which may not seem like a lot. | 这似乎不太像。 |
| 703 | But if you were to dissect your day | 但是如果你要解剖你的一天 |
| 704 | and kind of look at the arc and structure of your day, | 看看你今天的圆弧和结构 |
| 705 | I'd be willing to bet that if we added up | 我敢打赌,如果我们加起来 |
| 706 | the total period of time in which you were in deep work, | 你从事深造的全部时间, |
| 707 | really focused, dedicated work, | 真正专注,专注的工作, |
| 708 | that it would probably amount to about three or four hours. | 大约三四个小时 |
| 709 | And of course, throughout the day, | 当然,一整天, |
| 710 | there are other things happening. | 还有其他事情发生。 |
| 711 | Outside of those 90-minute work blocks, | 除了这90分钟的工作区外 |
| 712 | I'm checking my text messages, I'm checking my email, | 我在查我的短信 我在查我的邮件 |
| 713 | I'm responding to various demands, | 我响应各种要求, |
| 714 | I'm working and tending to life. | 我在工作 并照顾生活 |
| 715 | So while I've carved some boundaries | 所以,虽然我刻了一些界限 |
| 716 | or delineate some boundaries around those work blocks, | 或围绕这些工作块划定一些界限, |
| 717 | and I'm certain that if you do too, | 我敢肯定,如果你也这样做, |
| 718 | you will benefit from them, | 你们必定得享受他们的恩惠, |
| 719 | of course, please adapt and modify what I've described today | 当然,请调整和修改我今天所说的 |
| 720 | in ways that best serve you and your schedule. | 以对你和你的日程最有利的方式。 |
| 721 | What I've tried to do is provide you scientific support, | 我试图为你提供科学支持 |
| 722 | specific protocols and regimens, | 具体协议和办法, |
| 723 | because people are always asking me | 因为人们总是问我 |
| 724 | for more specificity and detail, | 为了更加具体和详细, |
| 725 | and an example of one way, just one way, | 和一个例子 一种方式,只是一种方式, |
| 726 | in which these various tools and protocols | 这些不同的工具和协议 |
| 727 | that are grounded in science | 科学基础 |
| 728 | could be leveraged in one's own life. | 可以在自己的生活中发挥作用。 |
| 729 | And last but not least, | 最后但同样重要的是, |
| 730 | thank you for your interest in science. | 谢谢你对科学的兴趣 |
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