5个习惯让你拥有爆棚能量
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Monkey is exhausted. | 猴子已经精疲力竭了 |
| 0:02 | It's been a long day of devious monkey shenanigans, so he said | 一天来 一群狡猾的猴子 |
| 0:06 | goodnight to the homies and is off to bed. | 晚安,兄弟们,去睡觉了 |
| 0:08 | But as soon as Monkey's head hits the pillow, | 但一旦猴头撞到枕头 |
| 0:11 | he is wide awake. | 他醒着 |
| 0:13 | Monkey immediately has a perfectly valid crash out. | 猴子马上就会崩溃 |
| 0:16 | Soon though, after | 不过,不久之后 |
| 0:18 | the crash out phase, Monkey enters the pondering phase. | 崩盘阶段,猴子进入思考阶段。 |
| 0:21 | What the hell is wrong with Monkey? | 猴子到底有什么问题? |
| 0:23 | He asks. | 他问。 |
展开字幕全文（145 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Monkey is exhausted. | 猴子已经精疲力竭了 |
| 2 | It's been a long day of devious monkey shenanigans, so he said | 一天来 一群狡猾的猴子 |
| 3 | goodnight to the homies and is off to bed. | 晚安,兄弟们,去睡觉了 |
| 4 | But as soon as Monkey's head hits the pillow, | 但一旦猴头撞到枕头 |
| 5 | he is wide awake. | 他醒着 |
| 6 | Monkey immediately has a perfectly valid crash out. | 猴子马上就会崩溃 |
| 7 | Soon though, after | 不过,不久之后 |
| 8 | the crash out phase, Monkey enters the pondering phase. | 崩盘阶段,猴子进入思考阶段。 |
| 9 | What the hell is wrong with Monkey? | 猴子到底有什么问题? |
| 10 | He asks. | 他问。 |
| 11 | Why is Monkey always so exhausted during the | 猴哥为什么总是这么累? |
| 12 | day, to the point where he don't even feel real, but then wide awake at night? | 日复一日,以至于他甚至感觉不到真实, 却在晚上醒着? |
| 13 | And why does Monkey | 为什么猴子 |
| 14 | have no energy or motivation to do anything? | 没有任何精力或动机做任何事情? |
| 15 | Unsurprisingly, Monkey's brain does not deliver | 毫不奇怪,猴哥的大脑是没用的 |
| 16 | any wisdom. | 任何智慧都一样 |
| 17 | But luckily for Monkey, he's not alone this time, and lack of energy is a fixable | 但幸运的是 猴哥这次并不孤单 缺乏能量是可以解决的 |
| 18 | problem. | 问题。 |
| 19 | Monkey is just a level 1 crook with no energy and motivation, thinking he's doomed, | 猴子只是一个一级骗子,没有精力和动机, 认为他注定要死, |
| 20 | but in fact, by the end of this video, Monkey will know exactly how to become a level 100 mafia boss | 但事实上,到这段录像结束时,Monkey会知道如何成为100级黑手党老大 |
| 21 | with so much ooga booga energy, he'll feel like King Kong himself. | 有了这么多的奥加布加能量,他会觉得像金刚本人. |
| 22 | 1. | 一、导 言 |
| 23 | Monkey's rhythm is bogan | 猴子的节奏是波根 |
| 24 | One thing that confuses Monkey the most is when he sleeps for 7-8 hours but wakes up feeling like | 令猴哥迷惑最深的一件事 就是他睡了7 -8小时 却醒来感觉就像 |
| 25 | ass. | 驴. |
| 26 | This is because Monkey goes through different sleep cycles, each lasting 90-120 minutes. | 这是因为猴子会经历不同的睡眠周期,每次持续90-120分钟. |
| 27 | Light sleep first, then deep, slow wave sleep where Monkey body is repaired, | 轻度睡眠,然后深, 慢波睡眠 猴子身体修复, |
| 28 | then REM sleep where dreaming, emotional processing and memory forming happens. | 然后,REM睡眠 梦境,情感处理 和记忆形成。 |
| 29 | If Monkey's alarm rings when he's in light sleep or transitioning into an awake state, | 如果猴子的警报响 当他处于轻睡眠或过渡到清醒状态时, |
| 30 | Monkey will feel great, but if it rings during deep sleep, it's gonna send him straight back to the | 猴子会感觉很好,但如果它在深睡时响起,它会把他直接送回去 |
| 31 | trenches in Vietnam, and his whole morning will probably be one big fog. | 在越南的战壕,他整个早上 很可能是一个大雾。 |
| 32 | Monkey can fix this | 猴子可以修这个 |
| 33 | by fixing his circadian rhythm. | 通过修复他的循环节奏。 |
| 34 | This is Monkey body's internal clock feature. | 这是猴子身体的内部时钟特征. |
| 35 | When it's working, | 当它的工作, |
| 36 | Monkey will get deep restorative sleep in the first 3-4 cycles, but if it's not working, | 猴子会在前3 -4个周期里 获得深重的恢复性睡眠 但如果它不起作用 |
| 37 | that restorative sleep will happen at irregular times through the night, | 恢复性睡眠会在夜间不规则的时间发生 |
| 38 | giving Monkey poor quality sleep and sometimes a most terrible morning alarm. | 给猴子一个糟糕的睡眠 有时最可怕的早晨警报。 |
| 39 | Luckily for Monkey, | 幸亏猴哥 |
| 40 | all he needs to do to fix it is to get to bed and ideally get to sleep in the same 30-minute window | 他要做的就是去睡觉 最好睡在同一扇30分钟的窗户里 |
| 41 | each day. | 每天都这样 |
| 42 | This could be 12am or 10pm. | 这可能是12点或10点。 |
| 43 | The time doesn't matter so much as long as it's always | 时间并不重要,只要永远 |
| 44 | the same. | 一样 |
| 45 | So it's Monkey's choice, go to bed at the same time each day or wake up in the trenches. | 所以这是猴子的选择,每天在同一时间睡觉,或者在战壕中醒来. |
| 46 | Next is another simple tip that will give Monkey more energy during the day as well as better sleep | 接下来是另一个简单的小费 能让猴子白天精力充沛 睡得更好 |
| 47 | at night. | 在夜间。 |
| 48 | Number two, use the body's on switch. | 第二,用身体开关. |
| 49 | Monkey's circadian rhythm is like a clock. | 猴子的循环节奏就像时钟 |
| 50 | If it's | 如果是这样 |
| 51 | adjusted correctly, then in the morning that clock will wake him up, and at night it'll make him | 调整的正确,然后在早晨,钟会唤醒他, 晚上它会让他 |
| 52 | sleepy. | 困卧. |
| 53 | Monkey's clock is wrong. | 猴钟错. |
| 54 | It's like being in a different time zone. | 这就像在不同的时区。 |
| 55 | In fact, due to Monkey's | 事实上,由于猴子 |
| 56 | he actually has self-inflicted jet lag, but if Monkey fixes this clock by adjusting it to | 他实际上有自创的飞机时滞, 但如果猴子通过调整它来修复这个时钟 |
| 57 | the correct time, then his jet lag and tiredness will disappear and not only will he feel awake | 正确的时间,然后他的飞机落后 和疲劳会消失 不仅会感到清醒 |
| 58 | during the day, but he'll be tired when he gets into bed at night. | 白天,但他会很累 当他晚上上床。 |
| 59 | Monkey sets his clock by getting | 猴子把时间定下来 |
| 60 | light into his eyes in the morning. | 晨光照进他的眼睛 |
| 61 | Morning light suppresses melatonin, the hormone that makes Monkey | 晨光抑制了麦拉东宁, 激素使猴子 |
| 62 | sleepy, and at the same time it sets a timer that releases that melatonin again roughly 14-16 hours | 困了,同时它设置了一个计时器 释放梅拉托宁再次 大约14-16小时 |
| 63 | later. | 等会 |
| 64 | Sunlight in the morning is the on switch that tells Monkey's brain the day has started, | 早晨的阳光是开关 告诉猴子的大脑 一天已经开始了 |
| 65 | and getting that switch flipped early is what makes Monkey naturally sleepy at the right time | 早点把开关翻开 让猴子在合适的时间自然困了 |
| 66 | that night. | 当晚 |
| 67 | If Monkey skips his morning light, that on switch never gets flipped and his whole | 如果Monkey跳过晨光 开关上就永远不能翻转和整个 |
| 68 | day-night rhythm drifts later. | 白天的节奏在之后飘动。 |
| 69 | So Monkey needs to get 5-15 minutes of outdoor daylight shortly | 猴子需要5到15分钟的室外日光 |
| 70 | after waking and ideally before screens or coffee. | 醒来后 最好在屏幕或咖啡之前 |
| 71 | On dark mornings, Monkey should turn on the | 在黑暗的早晨,猴子应该打开 |
| 72 | lights he has and get outside again briefly at midday. | 他的灯光在中午再次短暂外出。 |
| 73 | Monkey's circadian rhythm should now be | 猴子的循环节奏现在应该是 |
| 74 | working well, but sometimes Monkey can still feel low energy even when this is all running smoothly. | 但有时猴子仍然能感觉到能量很低 即使这一切顺利进行 |
| 75 | So next, Monkey will learn how to literally make his cells create more energy so that he always | 接下来,猴哥会学会 如何让细胞产生更多的能量 |
| 76 | has some during the day. | 白天还有些 |
| 77 | Number three, how to create energy. | 第三,如何创造能量. |
| 78 | (原始内容存档于2018-10-03). Mitochondria. | |
| 79 | Yes, the powerhouse | 是的,电源 |
| 80 | of the Monkey cell. | 猴子细胞。 |
| 81 | In every cell in Monkey body, there is Mitochondria. | 在猴子体内的每一个细胞里都有米托乔德里亚. |
| 82 | These create the molecule | 这些生成分子 |
| 83 | Monkey's body uses for energy. | 猴子的身体对能量的利用. |
| 84 | 名为ATP. | |
| 85 | Exercise improves the health and function of | 锻炼改善健康和功能 |
| 86 | (原始内容存档于2018-10-03). Mitochondria. | |
| 87 | Regular exercise even causes Monkey's cells to create more Mitochondria, | 正常的锻炼甚至导致猴细胞产生更多的Mitochondria, |
| 88 | meaning more ATP and so more energy. | 意思是更多的ATP和如此的能量。 |
| 89 | It also improves Monkey's heart strength, blood flow, | 还能提高猴子的心力 血流 |
| 90 | and oxygen delivery. | 和氧气输送。 |
| 91 | So basically, regular exercise actually reduces tiredness and raises | 所以基本上,常规运动实际上 减少疲劳和提升 |
| 92 | Monkey's baseline energy level. | 猴的基线能量水平. |
| 93 | It's backwards to what Monkey would expect, and sitting all day, | 它倒向猴子会期望的, 并坐一整天, |
| 94 | thinking he's conserving energy, just means he ends up more tired. | 以为他在保存能量 意味着他更累了 |
| 95 | So to have more energy during | 所以,有 更多的能量期间 |
| 96 | the day, Monkey just need to get off his ass a bit more. | 一天,猴子只需要离开他的屁股一点点。 |
| 97 | Even just 10 bodyweight squats or a 10 minute | 即使只有10个体重的蹲或10分钟 |
| 98 | walk here and there will help Monkey through the afternoon slump. | 走在这里,那里会帮助猴子 度过下午的萧条。 |
| 99 | Easy. | 慢点 |
| 100 | Next, Monkey will learn | 接下来,猴子会学会的 |
| 101 | about how sugar is killing his energy levels. | 关于糖是如何杀死他的能量水平。 |
| 102 | Number four, sugar is fake energy. | 第四,糖是假能量. |
| 103 | After Monkey | 猴子之后,你来 |
| 104 | eats lunch around 2-3pm, he hits a wall and can barely keep his eyes open. | 下午2点到3点左右吃午饭,他撞到墙壁,几乎看不到眼睛。 |
| 105 | This is because of | 这是因为 |
| 106 | what that lunch does to Monkey's blood sugar. | 那午餐对猴子的血糖有什么影响 |
| 107 | A meal heavy in refined carbs and sugar spikes | 一顿重餐 精炼的碳和糖尖 |
| 108 | Monkey's blood glucose. | 猴血胶. |
| 109 | This spike triggers a large spike in insulin, which then reduces blood | 这种突起引发了胰岛素的大幅突起,从而减少血液 |
| 110 | sugar. | 糖浆。 |
| 111 | And what happens is an overcorrection that drops Monkey's blood glucose level below baseline. | 发生的事情是过度修正 使猴子的血糖水平低于基线 |
| 112 | This dip is what produces the drowsy, foggy crash in the afternoon. | 这种浸泡是造成午后昏睡,雾雾冲撞的原因. |
| 113 | If Monkey keeps eating sugary, | 如果猴子继续吃糖 |
| 114 | high carb lunches, he'll keep hitting that afternoon crash every single day. | 吃高的碳酸盐午餐 他每天都会撞到下午的坠机 |
| 115 | What Monkey | 什么样的猴子 |
| 116 | need to do is build his meals around protein, fibre and healthy fats so that his blood sugar | 需要做的是用蛋白质、纤维和健康的脂肪来做饭 以便他的血糖 |
| 117 | does not spike. | 没有尖锐。 |
| 118 | It's sugary snacks, Coca Cola and refined carbs that are the most likely cause of | 糖味小吃、可口可乐和精细的碳水化合物 是最有可能导致 |
| 119 | the afternoon slump. | 午后萧条。 |
| 120 | And as soon as Monkey changes what he eats, he will start to feel the difference | 猴子一改变吃的东西 他就会开始感受到不同 |
| 121 | in his energy levels. | 在他的能量水平。 |
| 122 | Number five, caffeine. | 五号咖啡因 |
| 123 | Monkey love a cup of coffee in the morning, | 猴子喜欢一杯咖啡在早晨, |
| 124 | but problems come if Monkey drinks coffee late in the day. | 但是如果猴子在天边喝咖啡 问题就大了 |
| 125 | Caffeine works by blocking the adenosine | 咖啡因通过阻断淀粉作用 |
| 126 | receptors in Monkey's brain. | 猴脑中的受体. |
| 127 | This is the chemical signaling pathway that makes Monkey feel tired. | 这是让猴子感到疲惫的化学信号途径。 |
| 128 | This is great in the morning, but through the day that molecule, adenosine, builds up in Monkey's | 这在早晨是伟大的, 但通过一天,分子, 腺素,积聚在猴子的 |
| 129 | brain. | 大脑。 |
| 130 | And when all the caffeine gets removed from his system, that adenosine hits him, | 当咖啡因从他体内除去时 他就会患上腺素 |
| 131 | making him feel really tired. | 让他觉得很累 |
| 132 | What Monkey normally does at this point is drink another cup of coffee. | 猴子现在通常做的是再喝杯咖啡 |
| 133 | And while this helps a little, he usually just feels fried instead of awake and it ruins his | 虽然这有一点帮助, 他通常只是感觉炸 而不是清醒, 它毁了他的 |
| 134 | sleep later on, getting him into a vicious cycle of sleeping worse, leading to him needing more | 晚点睡觉 让他陷入更糟糕的恶性循环 导致他需要更多 |
| 135 | coffee to fix the problem the next day and so on. | 第二天用咖啡来解决问题 |
| 136 | So what Monkey needs to do is drink his coffee | 所以猴哥需要喝他的咖啡 喝咖啡吗 |
| 137 | early and don't drink any coffee about eight to ten hours before bed. | 早点喝咖啡 睡觉前八到十小时不要喝咖啡 |
| 138 | Monkey wish you big | 猴子希望你大一点 |
| 139 | Ooga Booga energy and remind you that Monkey built a habit tracker to help you stay consistent | Ooga Booga 能量并提醒你 猴子造了一个习惯跟踪器来帮助你保持一致 |
| 140 | towards your goals. | 你的目标。 |
| 141 | Over 3,100 monkeys have rated it 4.8 stars and some even say it changed their | 超过3100只猴子把它评为4.8颗恒星 有人甚至说它改变了它们 |
| 142 | life. | 活着 |
| 143 | Tap the link in the description to start becoming a level 100 Mafia boss today. | 开始成为100级黑手党老大 |
| 144 | And remember | 记住 |
| 145 | to always Stay Mocking. | 总是保持嘲笑。 |
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