（中英附文稿）神经科学家揭示大脑成长的秘密：真正让你进步的，
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Today on the Mel Robbins podcast, the remarkable power of your brain to grow and change with | 今天在Mel Robbins播客, 你的大脑的非凡力量 生长和改变与 |
| 0:07 | world leading neuroscientist, Dr. Laura Boyd. | 世界领先的神经科学家,劳拉·博伊德博士。 |
| 0:11 | After this conversation, your brain will not be the | 这次谈话之后 你的大脑不会是 |
| 0:13 | same. | 一样 |
| 0:14 | The single largest driver of change in our brain is our experience. | 我们大脑中最大的变化动力就是我们的经验。 |
| 0:17 | There's no drug, | 没有毒品 |
| 0:18 | there's no magic bullet. | 没有魔法子弹。 |
| 0:20 | It's the experience you engage in. | 这是你的经验。 |
| 0:22 | And that's where actually we can map | 在那里,我们实际上可以地图 |
| 0:24 | and show this is where you're changing brain. | 并显示这是你正在改变的大脑。 |
展开字幕全文（1415 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Today on the Mel Robbins podcast, the remarkable power of your brain to grow and change with | 今天在Mel Robbins播客, 你的大脑的非凡力量 生长和改变与 |
| 2 | world leading neuroscientist, Dr. Laura Boyd. | 世界领先的神经科学家,劳拉·博伊德博士。 |
| 3 | After this conversation, your brain will not be the | 这次谈话之后 你的大脑不会是 |
| 4 | same. | 一样 |
| 5 | The single largest driver of change in our brain is our experience. | 我们大脑中最大的变化动力就是我们的经验。 |
| 6 | There's no drug, | 没有毒品 |
| 7 | there's no magic bullet. | 没有魔法子弹。 |
| 8 | It's the experience you engage in. | 这是你的经验。 |
| 9 | And that's where actually we can map | 在那里,我们实际上可以地图 |
| 10 | and show this is where you're changing brain. | 并显示这是你正在改变的大脑。 |
| 11 | How long does it take to rewire your brain? | 需要多久才能重新连接你的大脑? |
| 12 | Well, we just did it. | 嗯,我们刚刚做到了。 |
| 13 | What do you mean? | 你说什么? |
| 14 | As long as you're challenging yourself, | 只要你挑战自己 |
| 15 | you're struggling and it's hard, you're changing your brain. | 你正在挣扎,很难, 你正在改变你的大脑。 |
| 16 | You can build the brain you want. | 你可以建立你想要的大脑。 |
| 17 | Dr. Laura Boyd. | 劳拉·博伊德博士 |
| 18 | Yeah. | 对 |
| 19 | Wow. | 珃 |
| 20 | Welcome. | 欢迎 |
| 21 | Thank you. | 谢谢 |
| 22 | I'm so excited you're here. | 很高兴你来了 |
| 23 | I am really, | 我真的觉得... |
| 24 | I've been looking forward to this so much. | 久仰此经. |
| 25 | I love your research. | 我喜欢你的研究 |
| 26 | I love this topic. | 我喜欢这个话题。 |
| 27 | And here's where | 在这里 |
| 28 | I want to start. | 我想开始。 |
| 29 | So there's a person who is listening right now, who has no time, | 所以,有一个人 谁正在听 现在,谁没有时间, |
| 30 | but they've made time because Dr. Boyd, they really want to learn from you. | 但他们有时间 因为Boyd医生 他们真的想跟你学 |
| 31 | If they take | 如果他们拿 |
| 32 | everything to heart that you're about to teach us about the brain, neuroplasticity, the fact that | 你将要教导我们的一切 关于大脑,神经弹性,事实上 |
| 33 | we can change over time, what could improve about their life? | 我们可以随时间而改变 他们的生活能有什么改善? |
| 34 | I want to start by saying, | 首先我想说, |
| 35 | I listened to the show and I've heard you say many times that people can change their brains. | 我听了节目,我听到你多次说,人们可以改变自己的大脑. |
| 36 | They have this fundamental capacity for change. | 他们有这种根本的变革能力。 |
| 37 | I absolutely couldn't agree with you more. | 我绝对无法接受你 |
| 38 | I want to take that idea and I want to stretch it. | 我想接受这个想法 我想伸展它。 |
| 39 | And with that knowledge, | 有了这些知识 |
| 40 | it should be very empowering for you to go out and continue to make that change. | 它应该非常授权你出去 并继续做这样的改变。 |
| 41 | You understand | 你明白吗 |
| 42 | why sometimes it's hard, why sometimes you struggle, why sometimes you fail. | 为什么有时很难,为什么有时你挣扎,为什么有时你失败. |
| 43 | And I hope | 我希望他能这样 |
| 44 | you walk away knowing that all of those things, failure, struggle, difficulty are actually very | 你走开,知道所有这些事情, 失败,斗争,困难实际上是非常 |
| 45 | good for the brain, very healthy for the brain. | 对大脑有好处,对大脑非常健康。 |
| 46 | I want to give you an example of the power of that. | 我想举个例子来证明这一点。 |
| 47 | So did you know that if you take school children and you teach them their brain changes when they | 所以,你知道,如果你带 学校的孩子,你教他们 他们的大脑改变,当他们 |
| 48 | learn, their grades go up? | 学习,他们的成绩上升? |
| 49 | That's remarkable. | 这是惊人的。 |
| 50 | You can improve your child's grades just by | 你可以提高你孩子的成绩 仅仅通过 |
| 51 | helping them understand. | 帮助他们理解。 |
| 52 | That's all I needed to do? | 这就是我需要做的吗? |
| 53 | I know, right? | 我知道,对不对? |
| 54 | Where were you when they | 当他们 |
| 55 | were in high school, Dr. Boyd? | 博伊德医生,是高中生吗? |
| 56 | Really, you just tell children? | 真的,你只是告诉孩子们? |
| 57 | This power of knowing they have | 这种知道他们拥有的力量 |
| 58 | the capacity for change shifts their mindset and enables better academic performance. | 变革的能力改变了他们的心态,提高了他们的学术表现。 |
| 59 | So here's the important key ingredient, if you will. | 这是重要的关键成分,如果你愿意的话。 |
| 60 | The single largest driver of change in | 变化的最大驱动力 |
| 61 | our brain is our experience. | 我们的大脑是我们的经验。 |
| 62 | There's no drug. | 没有药 |
| 63 | There's no magic bullet. | 没有魔法子弹 |
| 64 | It's the experience | 这是经验 |
| 65 | you engage in. | 你参与。 |
| 66 | So if you know that, then you can choose experiences that are really positive, | 所以,如果你知道这一点, 然后你可以选择 经验是真正积极的, |
| 67 | that are things you want to learn, places you want to be, people that are healthy and positive | 这些都是你想学习的东西,你想去的地方, 健康和积极的人 |
| 68 | for you. | 给你的 |
| 69 | And by doing that, you're shaping your brain. | 通过这样做,你正在塑造你的大脑。 |
| 70 | And so by engaging with Mel and I today | 所以今天跟我和梅尔订婚 |
| 71 | and having this conversation with us, your brain will not be the same after this conversation as | 和我们的谈话, 你的大脑 将不会是相同的 |
| 72 | it is when we began right now. | 我们刚开始的时候 |
| 73 | From here forward, it changes. | 从这里开始,它会改变。 |
| 74 | And I just think that's amazing. | 我认为这是惊人的。 |
| 75 | And | 还有 |
| 76 | hope you do, too. | 希望你也一样 |
| 77 | And I hope you do, too, because it's just the most exciting thing. | 我希望你也这样做, 因为这只是最令人兴奋的事情。 |
| 78 | Dr. Boyd, I'm not sure I've had anyone sit in that chair that's caused me to have goosebumps | 博伊德博士,我不确定有没有人坐过那把椅子 让我有鹅肉 |
| 79 | that quickly into the episode. | 快速进入剧集。 |
| 80 | Often in life, it's easy to feel as if life is coming at you | 生活中经常很容易感觉 生活即将来临 |
| 81 | and all you can do is respond. | 你所能做的就是回应 |
| 82 | But when you said the word experiences you engage in, it made me | 但当你说出你经历的词 让我 |
| 83 | feel empowered and it made me think that maybe I have more control over the way my life feels | 感觉自己被赋予了力量,让我觉得 也许我对我的生活有更大的控制力 |
| 84 | than I currently do. | 比我现在还好 |
| 85 | Could you just kind of broaden what you meant by experiences you | 你能把经验扩大一点吗? |
| 86 | choose to engage in? | 选择参与? |
| 87 | So we know experience is what's changing our brain, but we also understand | 所以我们知道经验是改变我们大脑的原因 但我们也明白 |
| 88 | that engagement and motivation are large influencers on those experiences. | 参与和积极性对这些经验具有很大影响。 |
| 89 | So we | 所以我们 |
| 90 | see a larger effect of things that we're paying attention to. | 我们所关注的事物的更大影响。 |
| 91 | We're motivated to learn. | 我们有学习的积极性。 |
| 92 | We're | 我们是 |
| 93 | engaged in. | 从事。 |
| 94 | We're working hard at. | 我们正在努力 |
| 95 | Those are going to change your brain to a larger capacity, | 这些会改变你的大脑 更大的容量, |
| 96 | to a greater degree than things that we may be more passively observing, letting come by us in | 比我们可能更被动地观察的事物 还要多,让我们进来 |
| 97 | different ways. | 不同方式 |
| 98 | We can actually see this when we do imaging studies of the brain of people who are | 当我们对大脑进行成像研究时,我们可以看到这一点。 |
| 99 | engaged versus kind of passive experiencers. | 和那种被动的体验者打交道 |
| 100 | We see different networks of the brain light up and | 我们看到不同的网络 大脑亮起, |
| 101 | we see different long-term effects of those experiences, if you will, of that engagement. | 如果你愿意的话,我们看到这些经历的长期影响。 |
| 102 | That's super cool to think that based on some of the choices that you're going to talk to us about, | 这是超级酷的认为, 基于一些选择 你要去谈论我们, |
| 103 | we have the ability to actively change our brains and that that can improve our lives. | 我们有能力积极改变我们的头脑,这可以改善我们的生活。 |
| 104 | For the person who does not know the term neuroplasticity, could you just, | 对于不知道神经弹性这个词的人,你能不能... |
| 105 | Dr. Boyd, explain what is neuroplasticity? | 博伊德博士,解释什么是神经弹性? |
| 106 | Neuroplasticity just means brain change. | 神经弹性只是意味着大脑的改变. |
| 107 | Your brain is now we understand to be incredibly plastic, so malleable. | 你的大脑现在被我们理解为令人难以置信的塑料,如此可塑。 |
| 108 | So it's changing and | 所以它正在改变 |
| 109 | shifting and it's doing that all the time. | 移动,它一直在做。 |
| 110 | It's been doing that from the moment you took your | 从你拿起你的 |
| 111 | first breath and it's going to do it until you take your last breath. | 首先呼吸,直到你呼吸最后一口气为止 |
| 112 | So this is a lifetime of | 所以这是一生 |
| 113 | change in our brain. | 改变我们的大脑。 |
| 114 | Wow. | 珃 |
| 115 | So Dr. Boyd, why did you want to become a neuroscientist? | 那么Boyd博士 你为什么想成为神经科学家? |
| 116 | I'm very interested in learning. | 我对学习很感兴趣。 |
| 117 | I always have been. | 我一直都是这样 |
| 118 | And my first career was actually as a | 我的第一个事业其实是一个 |
| 119 | therapist and my job was to help people with brain injuries and stroke get better. | 治疗师和我的工作是帮助脑部受伤和中风的人好转. |
| 120 | Now, | 现在, |
| 121 | this was in the early 1990s, so a long time ago, and I had a patient that broke me, | 这是在1990年代初, 所以很久以前, 我有一个病人打破了我, |
| 122 | to be quite honest. | 老实说 |
| 123 | Young man, he'd had a bad head injury. | 年轻人,头部受伤很严重 |
| 124 | He was a wonderful young man, | 他是一个很棒的年轻人, |
| 125 | beautiful family, lots of support, and he needed to be able to walk to go home so his family could | 美丽的家庭,很多的支持, 他需要能够步行回家 这样他的家人可以 |
| 126 | take care of him. | 照顾好他 |
| 127 | And we worked so hard. | 我们努力工作 |
| 128 | I worked with him for three months. | 我跟他共事了三个月 |
| 129 | We did everything. | 我们做的一切。 |
| 130 | I | 一、导 言 |
| 131 | asked for help from experts. | 请求专家帮助。 |
| 132 | He worked so hard, I worked so hard, and I couldn't help him. | 他辛勤工作,我辛勤工作,我帮不了他. |
| 133 | And | 还有 |
| 134 | it forced me to come to a decision point. | 它迫使我到了一个决定点。 |
| 135 | So I realized I was a car mechanic who didn't know | 所以我意识到我是一个车手 谁不知道 |
| 136 | how the engine worked. | 引擎是如何工作的。 |
| 137 | And you brought me your car and it was your precious car and I couldn't | 你给我带来了你的车 这是你的宝贝车 我不能 |
| 138 | fix it. | 修复它。 |
| 139 | In a moment that could probably be described as a professional tantrum, because | 在一个可以被描述为 专业暴躁的时刻,因为 |
| 140 | this all happened within two weeks, I quit my job and I applied for a doctorate and I went back to | 我辞了工作,申请了博士学位 我回到了 |
| 141 | school. | 学校。 |
| 142 | And I have been trying to understand how the brain works when we learn, and in particular, | 我一直在试图理解大脑是如何工作的 当我们学习,特别是, |
| 143 | then what happens after it's damaged and we're still learning and relearning ever since. | 然后发生什么 之后它损坏, 我们仍在学习和再学习 从那时起。 |
| 144 | You know, Dr. Boyd, this will probably be the only time I actually correct you in the conversation | 博伊德博士,这大概是我在谈话中唯一一次真正纠正你 |
| 145 | we are having today. | 我们今天有。 |
| 146 | I would not call that a professional tantrum. | 我不会说这是专业的暴躁。 |
| 147 | Oprah Winfrey would call | 奥普拉·温弗雷会打电话来 |
| 148 | that an aha moment. | 那个时刻 |
| 149 | Okay. | 摆 |
| 150 | We can reframe it then. | 那样我们就可以重新定义了 |
| 151 | I like that. | 我喜欢 |
| 152 | At the time it felt a little self | 当时感觉有点自我 |
| 153 | indulgent. | 顺从. |
| 154 | I think my parents were alarmed. | 我觉得我父母很震惊 |
| 155 | But I just felt I had to make a change. | 但我只是觉得不得不改变 |
| 156 | I couldn't | 我没办法 |
| 157 | continue this way. | 继续这样。 |
| 158 | There had to be more. | 肯定还有更多 |
| 159 | I had to understand more in order for me to be able to help | 为了帮助我,我必须理解更多 |
| 160 | people. | 人们 |
| 161 | And here we are. | 我们到了 |
| 162 | I love that. | 我喜欢 |
| 163 | And you know what else I love about that is that it's | 你知道我喜欢的是什么 那就是 |
| 164 | easy to think that you are stuck doing what you're currently doing. | 很容易认为你被困在做你正在做的事情。 |
| 165 | And your story, both in being a | 和你的故事, 无论是作为一个 |
| 166 | physical therapist and wanting so much to make a difference and saying, I have to learn more. | 物理治疗师 想要改变这一切 说,我必须学习更多。 |
| 167 | I | 一、导 言 |
| 168 | have to figure this out, change the trajectory of your life. | 改变你的生活轨迹 |
| 169 | And now here we are 30 years later, | 而现在我们30年后 |
| 170 | and you're about to teach us everything that you've learned in your research that will help us use our | 你即将教导我们 你学到的一切 在你的研究,将帮助我们使用我们 |
| 171 | brains to change our lives. | 大脑可以改变我们的生活。 |
| 172 | I mean, talk about full circle. | 我是说 说到圆圈 |
| 173 | It's pretty exciting. | 这是相当刺激的。 |
| 174 | Yes. | 对 |
| 175 | I'll take | 我来吧 |
| 176 | that kind of professional tantrum. | 那种专业的暴躁。 |
| 177 | So what have you discovered, Dr. Boyd, is really happening | 那么,你发现了什么,博伊德博士, 是真的发生 |
| 178 | inside the brain when we learn something new? | 当我们在大脑里学到新的东西时? |
| 179 | So when we learn, we're changing our brain in three | 所以,当我们学习, 我们改变我们的大脑 三 |
| 180 | fundamental ways. | 根本的方法。 |
| 181 | So we change the brain's chemistry, we change its structure, and then | 所以我们改变大脑的化学, 我们改变它的结构,然后 |
| 182 | we change its function. | 我们改变它的功能。 |
| 183 | And so the first thing that happens when we start to change our brain | 所以,第一件事发生 当我们开始改变我们的大脑 |
| 184 | is this change in brain chemistry. | 是脑化学的变化 |
| 185 | And this is because our brains communicate through the sending | 因为我们的大脑通过发送沟通 |
| 186 | of small chemical packets, if you will. | 如果你愿意的话,是一些小的化学包。 |
| 187 | They're called neurotransmitters, just little chemical | 它们被称为神经递质,只是小化学物质 |
| 188 | signals that go from brain cell to brain cell. | 从脑细胞到脑细胞的信号 |
| 189 | Now what's exciting about these chemical | 这些化学物质有什么刺激的 |
| 190 | transmissions is the chemistry of our brain can change quickly, really fast. | 传播是我们大脑的化学 能够迅速变化,非常快。 |
| 191 | This is the basis of | 这是基础 |
| 192 | short-term memory. | 短期记忆。 |
| 193 | So we've all done that right away, even in this conversation. | 因此,我们都这样做了 马上,即使在这个谈话。 |
| 194 | We're changing | 我们变了 |
| 195 | chemistry in our brain. | 化学在我们的大脑。 |
| 196 | We're creating these short-term memories that are going to allow us | 我们正在创造这些短期的记忆 将允许我们 |
| 197 | to maybe make a long-term memory and remember this tomorrow. | 也许做一个长期的记忆 并记住这个明天。 |
| 198 | Maybe not. | 也许不是。 |
| 199 | That depends on a lot | 那要看情况 |
| 200 | of different things. | 不同的东西。 |
| 201 | So give me an example of a short-term memory that just got created. | 举个例子来说明刚刚创建的短期记忆。 |
| 202 | So we were talking a little bit ago about my patient, for example, that struggled to recover. | 所以,我们刚才谈到我的病人, 比如说,他为恢复而挣扎。 |
| 203 | And that now is in your short-term memory. | 这在你的短期记忆中。 |
| 204 | So you may have recalled a certain detail about that | 所以你可能记得一些细节 |
| 205 | or not. | 或无. |
| 206 | He couldn't walk, and he needed to be able to walk in order to go home. | 他不能走路,他需要能够走路才能回家. |
| 207 | So tomorrow, | 所以,明天,我说 |
| 208 | maybe you remember just that he needed to do something to be able to go home. | 也许你记得 他需要做点什么才能回家 |
| 209 | You don't get | 你没有得到 |
| 210 | the walk part. | 脚步部分。 |
| 211 | And so that would be a short-term memory. | 所以这将是短期记忆。 |
| 212 | Now if you do recall a little of that | 现在如果你记得一点点 |
| 213 | tomorrow, you've created structural change in your brain. | 明天,你创造了你的大脑结构的变化。 |
| 214 | So changing brain structure takes time, | 所以改变大脑结构需要时间 |
| 215 | and critically, it also takes sleep. | 关键是,它也需要睡眠。 |
| 216 | The third thing you said was function? | 你说的第三件事是功能? |
| 217 | Function, yes. | 职能,是的。 |
| 218 | So our brain operates as this integrated network of regions that are turning | 因此,我们的大脑运行 作为综合网络 区域正在转向 |
| 219 | on and off together. | 一起上下关. |
| 220 | And these regions are going to shift the way they're functioning together | 这些区域将改变它们共同运作的方式 |
| 221 | with practice and with learning. | 实践和学习 |
| 222 | So for the person who's listening right now, | 所以对于现在在听的人来说 |
| 223 | because a lot of people listen and take us on a walk, or maybe right now you're listening and | 因为很多人听 带我们散步, 或者现在你正在听 |
| 224 | driving a car, can you explain how you're using even more functions in your brain? | 你能解释一下你是如何在大脑里 使用更多的功能的吗? |
| 225 | Absolutely. | 当然 |
| 226 | Driving was the example I was heading for, actually. | 驾驶是我要学习的例子 |
| 227 | You read my mind. | 你读过我的思想 |
| 228 | Driving is such a complicated task, right? | 驾车任务很复杂,对吧? |
| 229 | We have things we're doing with our feet, | 我们的脚有事情要做 |
| 230 | with our hands. | 用我们的双手。 |
| 231 | We've got vision. | 我们有远见 |
| 232 | We've got this complicated visual environment. | 我们有一个复杂的视觉环境。 |
| 233 | And we're probably listening to music, maybe eating our lunch, doing many, many things all at | 我们可能正在听音乐 吃午饭 做很多很多事情 |
| 234 | once. | 曾经 |
| 235 | It's a wonderful example. | 极妙譬喻. |
| 236 | So when you first learn to drive, you're very focused, | 所以当你第一次学会开车, 你非常专注, |
| 237 | right? | 对吧? |
| 238 | You maybe don't have the radio on. | 你也许没有收音机 |
| 239 | You probably shouldn't have the radio on. | 你可能不应该有收音机。 |
| 240 | And you're just focused on the operation of driving. | 而你只是专注于驾驶的操作。 |
| 241 | As we become better and it becomes | 随着我们变得更好,它变得 |
| 242 | more automatic, we can pay less attention to the actual physical parts of driving. | 更自动,我们可以少注意 驾驶的实际物理部分。 |
| 243 | We're now continually to pay attention to the road, if you will. | 我们现在要继续注意这条路 如果你愿意的话 |
| 244 | And that is allowing those | 也就是允许 |
| 245 | other parts to be available to do different things, to listen to music, to maybe have a | 其他部分可以做不同的事情, 听音乐,也许有一个 |
| 246 | conversation on the phone, maybe to be able to eat or have a conversation in the car, right? | 电话交谈,也许可以吃东西 或者在车里交谈,对不对? |
| 247 | And so because you've freed up those brain regions, they can do multiple things at once. | 所以,由于你释放了这些大脑区域, 它们可以同时做很多事情。 |
| 248 | And that's a part of learning. | 这是学习的一部分。 |
| 249 | I'm curious, what has patients who have experienced a stroke | 我很好奇,什么病人有过中风 |
| 250 | or traumatic brain injury taught you about our brain's ability to change and grow? | 或者创伤性脑损伤 教会了你大脑改变和成长的能力? |
| 251 | So firstly, working with people with stroke and head injuries, we now understand that the | 因此,首先,与中风和头部受伤的人合作,我们现在了解到, |
| 252 | brain is capable of massive reorganization after that damage occurs. | 大脑在受损后能够进行大规模重组。 |
| 253 | That reorganization has some | 重组有点 |
| 254 | critical time windows, though. | 关键时间窗口 |
| 255 | So we know that very early after injury, the brain's neuroplastic | 所以我们知道 受伤后的很早, 大脑的神经塑料 |
| 256 | capacity is very heightened, and it has this larger ability for reorganization. | 能力得到大大增强,而且具有更大的重组能力。 |
| 257 | That capacity | 这种能力 |
| 258 | doesn't end. | 没有结束。 |
| 259 | We continue to have it, but it does diminish with time. | 我们继续拥有它,但它确实随着时间而减少。 |
| 260 | So we know it's really | 所以我们知道这是真的 |
| 261 | important to intervene early to help people recover. | 必须及早干预,帮助人们康复。 |
| 262 | The other thing we've really learned is | 我们学到的另一件事是 |
| 263 | that we now understand that there are areas of the brain that can take over lost functions. | 我们现在明白大脑有些领域 可以接管失去的功能 |
| 264 | So things that can no longer be controlled by the area of the brain that's damaged can be taken up | 脑部受损区域无法控制的东西 可以被带走 |
| 265 | elsewhere. | 在别的地方。 |
| 266 | However, those functions are never quite as good. | 然而,这些职能从未如此出色。 |
| 267 | They're never quite as able as | 他们从来没有那么能 |
| 268 | they were before. | 他们以前是。 |
| 269 | So people are going to recover some ability, but it may look different. | 所以人们会恢复一些能力, 但看起来可能不同。 |
| 270 | The other | 另一个 |
| 271 | thing that we've learned is that it matters a great deal how healthy the brain is before it's | 我们所学到的是,它很重要 如何健康的大脑之前 |
| 272 | injured. | 受伤了。 |
| 273 | So the story of a younger individual who maybe has an incident to their brain when they're | 因此,一个年轻个人的故事 谁可能有一个事件 他们的大脑,当他们是 |
| 274 | 20 versus someone who has that same incident to their brain when they're 70, they're going to look | 20岁和70岁时 脑部也有同样事件的人 |
| 275 | very different in the outcome. | 结果是截然不同的。 |
| 276 | One thing that we understand is that immediately after the injury, | 我们理解的一件事是 受伤后立即 |
| 277 | the brain is less inhibited, which means it's more excitable. | 大脑受到的抑制较少,这意味着它更容易兴奋. |
| 278 | And that excitability seems to | 而这种可感性似乎 |
| 279 | lend itself to more neuroplastic change. | 更能改变神经塑料 |
| 280 | Now, this window of excitability after stroke, for example, | 比如说,中风后可感动的窗户, |
| 281 | seems to last 30 to 60 days, perhaps. | 似乎持续30到60天,也许。 |
| 282 | Let me just make sure I'm tracking because I think | 让我确定我在追踪 因为我觉得 |
| 283 | it's super important. | 这很重要 |
| 284 | So are you saying that the research shows that after somebody has had a | 所以你是说,研究显示, 在某人有一个 |
| 285 | stroke, they're going to recover from the stroke? | 中风,他们会从中风中恢复过来吗? |
| 286 | Exactly. | 没错 |
| 287 | That's cool. | 这很酷。 |
| 288 | It's very cool. | 这很酷。 |
| 289 | And it lines up with the timing of our interventions medically. | 它符合我们医学干预的时间。 |
| 290 | However, at the end | 不过,最后 |
| 291 | of that 60 days, let's say most people are not fully recovered. | 这60天里 大多数人都还没完全康复 |
| 292 | This is where we run into trouble | 这就是我们遇到麻烦的地方 |
| 293 | because what happens, they get discharged from the hospital and they go home and they're struggling | 因为后来他们从医院出院 回家挣扎着 |
| 294 | now in their daily life and they may not have access to much continued therapy. | 他们的日常生活中可能无法继续接受很多治疗。 |
| 295 | Therapy is | 治疗是 |
| 296 | expensive. | 贵 |
| 297 | However, if you can continue to intervene in that time frame, you can draw | 但是,如果你能继续干预这个时间段,你可以抽取 |
| 298 | out this period of recovery. | 这段恢复的时期。 |
| 299 | We talk about it of keeping the window of neuroplasticity open. | 我们谈论的是保持 神经弹性的窗口打开。 |
| 300 | We can | 我们可以 |
| 301 | reopen and hold that window open, keep it going longer. | 打开窗子 继续开下去 |
| 302 | But it takes a real important, dedicated | 但它需要 一个真正重要,奉献 |
| 303 | effort. | 努力起来。 |
| 304 | You said failure, struggle, difficulty are very good for the brain. | 你说失败,挣扎,困难对大脑非常有利. |
| 305 | Why? | 为什么? |
| 306 | We've done studies using magnetic resonance imaging. | 我们用磁共振成像研究过 |
| 307 | So an MRI, like you might have on your knee, | 就像你膝盖上的核磁共振 |
| 308 | we can look at the brain and we can see the brain changing in response to interventions and | 我们可以看到大脑 和我们看到大脑的变化 响应干预 |
| 309 | experiences. | 经历。 |
| 310 | And what we found, what we think about is that there's a sweet zone of difficulty. | 我们所发现的,我们所想到的,是有一个甜蜜的困难区域。 |
| 311 | So I have something to show. | 所以我有东西要展示 |
| 312 | That's all right. | 没关系 |
| 313 | Yes. | 对 |
| 314 | So I have this nice prop, if you will, to help explain this. | 所以,我有一个漂亮的道具,如果你愿意, 帮助解释这一点。 |
| 315 | So let's talk about difficulty and | 所以,让我们谈谈困难和 |
| 316 | we've done work scanning people's brains while they're learning. | 我们已经做了扫描 人们的大脑 在他们学习。 |
| 317 | And what we've discovered is | 我们发现的是 |
| 318 | that if something's too easy, if we're over here, well, you don't need to change your brain because | 如果事情太简单, 如果我们在这里, 好吧,你不需要改变你的大脑,因为 |
| 319 | you can already do it. | 你已经可以做到这一点。 |
| 320 | There's no need. | 没必要 |
| 321 | It feels good, but you're not changing your brain. | 感觉不错,但你不会改变你的大脑。 |
| 322 | You're | 琌 |
| 323 | just repeating something you can already do. | 重复你已经能做的事 |
| 324 | If something's too hard, if we're over in this zone, | 如果有些事情太难, 如果我们在这个区域, |
| 325 | I'm quitting. | 我放弃了 |
| 326 | You give up. | 你放弃吧 |
| 327 | You just can't accomplish it. | 你只是不能做到这一点。 |
| 328 | And so there's no practice that can take place. | 故无能修行. |
| 329 | You want to live here. | 你想住在这里。 |
| 330 | You want to live where something is hard, where you're sometimes failing, | 你想生活的地方 一些东西是困难的, 你有时失败, |
| 331 | but often you're succeeding and you're struggling with that activity. | 但经常你成功 并且你正在挣扎与活动。 |
| 332 | And that's where actually we can map and show this is where you're changing brain. | 在那里,我们可以绘制地图 并显示这是你改变大脑的地方。 |
| 333 | This is | 这是 |
| 334 | where neuroplasticity is actually taking place. | 神经弹性正在发生 |
| 335 | Give me an example. | 举个例子 |
| 336 | So we have created a game. | 所以我们创造了一个游戏。 |
| 337 | It's a computerized game for people with stroke, for example. | 以中风患者为例,这是一个电脑游戏. |
| 338 | And in this game, it's a very important game. | 而在这个游戏中,这是一个非常重要的游戏. |
| 339 | You're going to use your stroke-affected hand | 你要用受中风影响的手 |
| 340 | and you have to catch an asteroid before it hits the earth and blows us all up and we all die. | 你必须赶在小行星撞击地球 把我们都炸死之前 |
| 341 | That is an important game. | 这是一个重要的游戏。 |
| 342 | It's an important game. | 这是一个重要的游戏。 |
| 343 | And you get a score of how many lives you've saved. | 你得到一个分数 你拯救了多少生命。 |
| 344 | So your hand is a little spaceship and you reach out and you catch this asteroid, | 你的手是小飞船 伸手抓住这颗小行星 |
| 345 | and then you have to throw it into an extractor. | 然后把它扔进提取器 |
| 346 | And we actually, we do good. | 实际上,我们做得很好。 |
| 347 | We extract minerals | 我们开采矿物 |
| 348 | from it. | 从它。 |
| 349 | You get these little scores. | 你得到这些小分数。 |
| 350 | So it's a motivating game. | 所以这是一个激励游戏。 |
| 351 | It's an engaging game. | 这是一个订婚游戏。 |
| 352 | You're | 琌 |
| 353 | experience. | 经验 |
| 354 | And what we can do is based upon the person's ability, make that game easier or harder | 我们能做的就是根据一个人的能力 使游戏变得容易或更难 |
| 355 | and then map their brain. | 然后绘制他们的大脑图。 |
| 356 | And so we see that when we make that game hard, when they're struggling, | 所以当我们把游戏弄得很难玩 当他们挣扎的时候 |
| 357 | when their success rate is right around 50, 60%. | 当他们的成功率正好在50%,60%左右。 |
| 358 | So it's hard. | 故难. |
| 359 | This is when we're seeing | 此时此刻 |
| 360 | the most neuroplastic change and specifically we're seeing them change their brain structure | 最神经的塑性变化 特别是我们看到它们改变大脑的结构 |
| 361 | most at that particular time as they're practicing the task. | 大部分是在他们执行任务的时候 |
| 362 | And importantly for people with stroke, | 对于中风患者来说, |
| 363 | they're also changing their ability to move their stroke-affected arm because as they're | 他们也改变自己移动中风臂的能力,因为他们是 |
| 364 | chasing this asteroid, we are actually slowly moving them farther than they thought they could | 追着这颗小行星,我们正慢慢地移动它们 比它们想象的要远 |
| 365 | move. | 移动。 |
| 366 | We're pulling them out farther away. | 我们要把他们拉远一点 |
| 367 | And so this is kind of the sweet zone of difficulty | 因此,这是一种甜蜜的难点 |
| 368 | that we've found. | 我们找到了 |
| 369 | The important thing about this idea is that your optimal challenge | 这个想法的重要性在于 你的最佳挑战 |
| 370 | is going to be different for you Mel than it is for me. | 对你梅尔来说会不一样 |
| 371 | And it might be different for me from day | 可能从天而降 |
| 372 | to day. | 到今天为止。 |
| 373 | We have days where we're really good and days where things are just harder than they should | 我们有好日子,我们真的很好, 有日子,事情比他们更难 |
| 374 | be. | 将。 |
| 375 | And that's okay. | 这没关系。 |
| 376 | That's reflecting where your brain is in that day. | 这反映了你的大脑在那一天。 |
| 377 | And as long as you're | 只要你们是 |
| 378 | challenging yourself, you're changing your brain. | 挑战自己,你正在改变你的大脑。 |
| 379 | How would you apply this to something like the | 你会如何应用这个 类似的东西 |
| 380 | gym? | 健身房吗? |
| 381 | You know what I'm saying? | 你知道我在说什么吗? |
| 382 | Like getting yourself in that sweet spot where you don't | 就像让你自己进入你没有的地方 |
| 383 | want to be doing it. | 想要这样做。 |
| 384 | It's very hard. | 甚难. |
| 385 | I think it's kind of cool to think about the fact that | 想想这个,我觉得很酷 |
| 386 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你所逼迫自己做的事 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}感觉很艰难 | |
| 387 | gym for your muscles, but that the things that you push yourself to do that are really hard | 健身房为你的肌肉, 但你逼自己做的事情 真的很难 |
| 388 | are really good for your brain development. | 对你大脑的发育非常有益 |
| 389 | And any example you take, it's true. | 无论你拿什么例子,都是真的。 |
| 390 | So at the gym, | 所以在体育馆, |
| 391 | you're always pushing. | 你总是推。 |
| 392 | You don't want to quite fail. | 你不会想失败的 |
| 393 | You don't want to hurt yourself, | 你不想伤害自己, |
| 394 | but you're right on that edge. | 但你就在那个边缘 |
| 395 | You lifted this amount two days ago and now you're going to bump | 两天前你把这笔钱拿了 现在又要撞了 |
| 396 | it up and you're going to bump it up. | 它升起来,你会把它撞起来。 |
| 397 | It's the same principle in your brain as you would with | 大脑里的原则和你一样 |
| 398 | strength training. | 实力训练。 |
| 399 | You're going to make it a bit harder and make it a bit harder. | 你会让事情变得更难 并让它更难。 |
| 400 | And this is true | 这是真的 |
| 401 | really for whatever we're learning. | 真正用于我们学习的东西。 |
| 402 | It doesn't really matter. | 这不重要 |
| 403 | Struggle is going to be good. | 斗争会很顺利的 |
| 404 | And you want to always be working towards this little bit harder level of difficulty. | 你总是想努力解决这个困难。 |
| 405 | You are studying somebody who survived a stroke and you are forcing them to | 你在研究中风幸存下来的人 你强迫他们 |
| 406 | learn maybe new movements, whether it's moving an arm that had been impaired due to the stroke. | 学习也许新的动作, 它是否移动的手臂 曾经由于中风受损。 |
| 407 | And while they're doing it, you're mapping their brain and measuring chemistry structure and | 在他们这样做的时候,你正在绘制他们的大脑图 测量化学结构 |
| 408 | function. | 函数。 |
| 409 | We can measure all three of those in the MRI machine now. | 我们现在可以测量核磁共振机里的三个 |
| 410 | It's really exciting. | 这真的很刺激。 |
| 411 | So we can | 所以我们可以 |
| 412 | measure neurochemistry in certain areas of the brain and look at the neural signal, | 测量大脑某些地区的神经化学 并查看神经信号, |
| 413 | the chemical neural signal. | 化学神经信号。 |
| 414 | We can image the structure of the brain in a couple different | 我们可以想象大脑的结构 在不同的夫妇中 |
| 415 | ways actually. | 其实是的 |
| 416 | We can look at how some brain regions will get larger with practice or smaller | 我们可以研究一些大脑区域 如何随着实践而扩大或缩小 |
| 417 | with less practice. | 练习得更少 |
| 418 | And we can also then look at how the connections of the brain are changing. | 我们也可以看看大脑的连接是如何变化的。 |
| 419 | So how well connected is one brain region to another, and that's also a structural change. | 因此,一个大脑区域与另一个大脑区域是如何紧密相连的,这也是一个结构变化。 |
| 420 | And then lastly, we do what's called functional MRI, where we can see what areas of the brain | 最后,我们做所谓的功能性核磁共振, 在那里我们可以看到大脑的哪些领域 |
| 421 | are lighting up as people are doing different tasks and learning. | 当人们在做不同的任务和学习时, |
| 422 | What I love about this is | 我喜欢的是 |
| 423 | you're not just showing up here going, yes, your brain can change neuroplastic. | 你不只是出现在这里去, 是的,你的大脑可以改变神经塑料。 |
| 424 | So you're like, | 所以,你喜欢, |
| 425 | no, I have imagery. | 不,我有图像。 |
| 426 | We study this. | 我们研究这个。 |
| 427 | We can see the chemistry, the structure, the function. | 我们可以看到化学,结构,功能. |
| 428 | We see | 我们明白了 |
| 429 | the changes happening in real time. | 变化发生在实时。 |
| 430 | And if this can happen in somebody's brain who has had a | 如果这能发生 在某人的大脑 谁有过一个 |
| 431 | stroke, then I take it it can happen in mine and the person listening. | 中风,然后我想它可能发生 在我的人听。 |
| 432 | Absolutely. | 当然 |
| 433 | So for somebody | 对某人来说 |
| 434 | that has a learning style like I do of dyslexia, or you've got other neurodivergent issues going | 或者你还有其他神经分裂症 |
| 435 | on in your mind, what excites you, Dr. Boyd, about neuroplasticity and the brain's ability to change? | 博伊德博士,你在想什么 关于神经弹性和大脑改变的能力? |
| 436 | Whatever your learning style is, if there's a label on it, dyslexia or no, | 不管你的学习风格是什么, 如果上面有标签, 障碍症或不, |
| 437 | you still are very capable of neuroplasticity. | 你仍然非常有能力 神经弹性。 |
| 438 | Everyone is. | 每个人都是。 |
| 439 | And instead, I think we need to | 相反,我认为我们需要 |
| 440 | think about people as just learning differently, maybe at a different scale, maybe at a different | 思考人们只是学习不同, 也许在不同的尺度, 也许在不同的 |
| 441 | timeframe. | 时限。 |
| 442 | But they're still learning. | 但他们还在学习 |
| 443 | They're still making change in their brain. | 他们仍然在改变他们的大脑。 |
| 444 | They're still | 他们还在 |
| 445 | showing neuroplasticity. | 显示神经弹性。 |
| 446 | So we did a study a few years ago where we took individuals who | 所以几年前我们做了一项研究 在那里,我们把个人 |
| 447 | showed below average mathematics scores. | 低于平均数学分数。 |
| 448 | And we had a large cohort. | 我们有一大批人 |
| 449 | We had kids across the | 我们有一对夫妇的孩子 |
| 450 | third grade and some with better mathematics scores. | 三年级和一些有更好的数学成绩。 |
| 451 | We actually were able to show that there | 我们确实可以证明在那里 |
| 452 | was an area of the brain that was less well developed in the children with the lower math | 在数学水平较低的孩子中 大脑的这个领域不够发达 |
| 453 | scores. | 分数。 |
| 454 | And so it was really a biological explanation for why they were struggling in | 所以,这真的是一个生物解释 他们为什么挣扎在 |
| 455 | for that time in their life. | 在他们生命的这段时间。 |
| 456 | And it suggests to me at least that it may be that these children | 我至少觉得这些孩子 |
| 457 | have capacity to learn. | 有学习能力。 |
| 458 | Maybe their brain just isn't matured enough yet for that level of math. | 也许他们的大脑还没有成熟到 达到数学的水平 |
| 459 | So this is a newer field called educational neuroscience where we're starting to understand | 因此,这是一个新的领域,叫做教育神经科学 我们开始了解 |
| 460 | how school at least affects the brain. | 学校至少会影响大脑 |
| 461 | And at what points in different children's lives | 而在不同的儿童生活中 |
| 462 | are they ready to learn certain things? | 他们准备好学习某些东西了吗? |
| 463 | That's so cool. | 这太酷了。 |
| 464 | So I really look forward to a time where | 所以我非常期待一个 |
| 465 | we understand the brain well enough where we can precisely prescribe what educational intervention | 我们足够了解大脑 在那里我们可以精确规定什么教育干预 |
| 466 | are you ready for now and what therapy is going to be appropriate for this person with a damaged | 你准备好现在 什么样的治疗 适合这个受损的人 |
| 467 | brain and really start to have precision around our interventions and our learning outcomes. | 大脑和真正的开始 精确地围绕我们的干预 和我们的学习结果。 |
| 468 | So it could be that we look like we're learning the same and our brains are doing totally | 所以可能我们看起来就像在学习一样,我们的大脑正在完全做 |
| 469 | different things. | 不同的东西。 |
| 470 | We've done experiments where we find this. | 我们做了一些实验 找到了这个 |
| 471 | So we had a task we ask a bunch of | 所以,我们有一个任务 我们要求一堆 |
| 472 | people, both healthy people and people with stroke to learn. | 包括健康的人和中风的人 |
| 473 | And then we looked at, they all learned | 然后我们看着,他们都学会了 |
| 474 | it by the way. | 顺便说一句 |
| 475 | They all showed they learned. | 他们都表现出他们学到了。 |
| 476 | That was great. | 这是伟大的。 |
| 477 | And then we looked at their brain | 然后我们看着他们的大脑 |
| 478 | activity and they were all doing something totally different, but they all learned. | 他们都在做完全不同的事情,但他们都学到了。 |
| 479 | And that was kind | 那样很好 |
| 480 | of my first hint that like, oh, we have a problem here. | 我的第一个暗示是, 哦,我们有一个问题在这里。 |
| 481 | We were thinking everyone did everything the | 我们以为每个人都做了一切 |
| 482 | same way before that. | 同样的方式之前。 |
| 483 | This is one of these things we've learned in our research. | 这是我们在研究中学到的东西之一。 |
| 484 | So from that forward, | 所以从这个角度看 |
| 485 | the question then becomes, is one of those strategies more effective or are they different | 因此,问题变成,是那些战略中的一项更加有效或不同。 |
| 486 | ways to the same point, different pathways to the same end point? | 走向同一点 走向同一端点的不同路径 |
| 487 | Maybe it doesn't matter. | 也许这不重要 |
| 488 | So as long as you're learning, you're doing it. | 故如来修习行. |
| 489 | That's great. | 赞曰. |
| 490 | Well, what I'm learning from you, | 我从你身上学到的 |
| 491 | Dr. Boyd, is that everybody's brain is unique and different, but everybody's brain has this | Boyd医生,是每个人的大脑都是独特的,不同的, 但每个人的大脑都有这个 |
| 492 | ability to grow, stretch and change based on what you force yourself to engage in, which is super | 成长、伸展和改变的能力... ...基于你强迫自己 参与,这是超级 |
| 493 | cool. | 凉爽。 |
| 494 | Can you really change your brain at any age? | 你真的可以改变你的大脑 在任何年龄? |
| 495 | Absolutely. | 当然 |
| 496 | And I feel like I should just like | 我觉得我应该只是喜欢 |
| 497 | throw the mic on the floor and walk out the door, but I won't. | 把麦克风扔到地上走出去 但我不会 |
| 498 | You can. | 你当然可以 |
| 499 | No, we can. | 不,我们可以。 |
| 500 | And that's what's | 这就是 |
| 501 | so astonishing and exciting. | 令人惊讶和激动。 |
| 502 | So that's really the big learning in the last 30 years, 25 years. | 这是过去30年,25年中最大的学习。 |
| 503 | и | |
| 504 | dad who's 82. | 爸爸谁是82。 |
| 505 | Your dad who's 82. | 你爸爸82岁了 |
| 506 | My mother-in-law who is 89 can change. | 我婆婆八十九岁能变. |
| 507 | She can absolutely change. | 她绝对可以改变 |
| 508 | I can change, you can change, and our kids are changing. | 我可以改变,你可以改变, 而我们的孩子正在改变。 |
| 509 | And we will continue to change. | 我们将继续改变。 |
| 510 | The trick here is that you have to pick what you're changing, because remember, we can change for | 这里的技巧是,你必须选择什么 你正在改变, 因为记住,我们可以改变 |
| 511 | better, but we can also change for worse. | 但我们也可以变坏 |
| 512 | And it's going to depend upon our experience and the | 这将取决于我们的经验和 |
| 513 | experiences we're engaged in. | 我们的经验。 |
| 514 | If we're continuing to be engaged in things and we're continuing to | 如果我们继续参与 事情,我们继续 |
| 515 | experience in them deeply and struggle to learn them, our brain is going to change to do that. | 我们的大脑会改变这一点。 |
| 516 | But if we do nothing or we do very little, then our brain will also change and it won't be for the | 但是,如果我们什么都不做,或者我们做很少, 那么我们的大脑也会改变,它不会为 |
| 517 | better. | 好多了,你还好吧? |
| 518 | You will actually lose capacity. | 你会失去能力。 |
| 519 | So it's just like a muscle. | 故如肌肉之类. |
| 520 | It's a use it or a lose it | 是用是输 |
| 521 | situation. | 情况 |
| 522 | I'm going to ask this question because I almost felt the person listening thinking about | 我要问这个问题 因为我几乎感觉到有人在听 |
| 523 | somebody in their life, maybe a widower, maybe somebody who has gone through a divorce or lost | 某人在生活中,也许一个鳏夫, 也许某人谁经历了离婚或失去 |
| 524 | a job and you go through these seasons where you withdraw and you're grieving. | 一份工作,你经过这些季节 你退出,你悲伤。 |
| 525 | But if you are not | 但如果你没有 |
| 526 | engaging in life and you're not challenging yourself and you're not pushing yourself to do | 参与生活,你没有挑战自己,也没有逼自己去做 |
| 527 | the hard thing, even if that just means leaving your house today or forcing yourself to apply for | 即使这意味着今天离开你家 或者强迫自己申请 |
| 528 | that new job, is there a period of time where you lose it? | 那份新工作,你有没有一段时间失去它? |
| 529 | You do. | 没错 |
| 530 | What? | 你说什么? |
| 531 | Your brain is that | 你的大脑是 |
| 532 | neuroplastic. | 神经塑料。 |
| 533 | So if we're not engaged, what we see is we will see these losses in function. | 因此如果我们没有订婚,我们看到的就是这些功能损失。 |
| 534 | You even see kind of a wholesale reduction in capacity for neuroplasticity. | 你甚至看到神经塑性能力大减。 |
| 535 | You'll see | 你会明白的 |
| 536 | increased inhibition in the brain, making it harder to actually get out. | 脑部的抑制作用增加, 使得实际出院更加困难。 |
| 537 | And so there's actually | 所以实际上 |
| 538 | a neurobiological reason why it's hard. | 一个神经生物学原因,为什么它很难。 |
| 539 | It doesn't just feel hard. | 不只是觉得很难。 |
| 540 | It becomes hard to turn parts of | 很难改变 |
| 541 | your brain on. | 你的大脑。 |
| 542 | And there's some interesting examples of this. | 有一些有趣的例子。 |
| 543 | So people with depression, | 所以有抑郁症的人, |
| 544 | for example, have a much easier time remembering bad memories than good ones. | 比如说,比起好的回忆, 记起坏的记忆要容易得多。 |
| 545 | So neurochemically, | 所以神经化学上, |
| 546 | they become more inhibited. | 他们变得更受抑制。 |
| 547 | We see that after stroke as well, longer term after stroke. | 我们在中风后也看到,中风后更长的时间。 |
| 548 | You'll | 你会 |
| 549 | see that part of why it's hard to move that stroke arm is because the corresponding brain region has | 看那部分为什么很难移动中风臂 是因为相应的大脑区域 |
| 550 | now become over-inhibited and suppressed. | 现在被过度阻拦和压制。 |
| 551 | And so it's hard to move it biomechanically, just the | 所以很难用生物力学来移动它 |
| 552 | motion and the activity of the muscles. | 运动和肌肉的活动。 |
| 553 | But it's also hard to even activate the brain to get it to | 但连大脑都很难被激活 |
| 554 | move. | 移动。 |
| 555 | And that's also neuroplasticity. | 这也是神经弹性。 |
| 556 | So it's kind of a promise of you can change if you want, | 所以这是你的承诺 如果你愿意,可以改变, |
| 557 | but there's also peril in not changing and not engaging. | 但是不改变和不参与也有危险 |
| 558 | We have phases in our life where that | 我们生命中有阶段 |
| 559 | happens though, right? | 但发生,对不对? |
| 560 | We become depressed. | 我们变得沮丧。 |
| 561 | Bad things happen, unfortunately, in the world. | 不幸的是,世界发生了坏事。 |
| 562 | I think the important part to take away is that even if you are in one of those low places, | 我认为重要的一部分 取走是,即使你 在一个低位, |
| 563 | you can push through it. | 你可以通过它。 |
| 564 | You can start to take those small steps to reengage, to have | 你可以开始采取这些小步骤 重新投入,有 |
| 565 | different experiences, and maybe take on some different activities that will promote you back | 不同的经验, 可能采取一些不同的活动 将提升你回来 |
| 566 | towards a more excitable brain, a more neuroplastic brain in a positive direction. | 向一个更兴奋的大脑, 一个更神经质的大脑向一个积极的方向。 |
| 567 | I also think it's helpful to know that if you're in a period in your life where you've been | 我也觉得应该知道 如果你是在你生命中的某个时期 |
| 568 | withdrawn or you're going through a challenge and everything feels hard, that your brain can still | 或者你正在经历一个挑战 和一切感觉艰难, 你的大脑仍然可以 |
| 569 | stretch itself. | 伸缩自己。 |
| 570 | And the hard thing today is relative to the fact that you've been in this | 而今天的艰难是 相对于你曾经参与 |
| 571 | kind of withdrawal, grieving mode. | 一种退出,悲伤模式。 |
| 572 | And if you can push through and start to do the things that feel | 如果你能推动 并开始做的东西 感觉 |
| 573 | hard, that things will start to become easier. | 很难,事情会变得更容易。 |
| 574 | Yes, they will eventually. | 是的,他们最终会的。 |
| 575 | I don't want to | 我不想这样 |
| 576 | count that it's hard though, because it's hard. | 算上它很难,因为它很难。 |
| 577 | And we've all been there, right? | 我们都去过那里,对吧? |
| 578 | It's different | 不一样 |
| 579 | phases in our life. | 我们生活中的各个阶段 |
| 580 | But I do want to make sure that people understand that you can push through. | 但我确实想要确保人们理解 你可以推动。 |
| 581 | And as you're pushing, it might feel like you're pushing and nothing's moving, | 当你在推的时候 你可能会觉得自己在推 什么都没有动 |
| 582 | but slowly by slowly, you can change back the other direction. | 但是慢慢地,你可以 改变另一个方向。 |
| 583 | Dr. Boyd, what are three things you can do to rewire your brain? | Boyd医生,你能做三件事 来重新连接你的大脑? |
| 584 | The easiest three things would be sleep, exercise, and engage in activities that reduce | 最简单的三件事是睡觉、锻炼和从事减少活动 |
| 585 | your stress. | 你的压力。 |
| 586 | And in doing so, reduce your stress hormone cortisol. | 在这样做的时候,减少你的压力激素皮质醇。 |
| 587 | I want to dig into each one. | 我想挖掘每一个。 |
| 588 | So let's start with sleep and what happens in your brain | 所以,让我们开始睡觉 和你脑中发生的事情 |
| 589 | and what happens with neuroplasticity and learning when you prioritize getting a good night's sleep. | 以及神经弹性和学习会怎样 当你优先获得一个美好的睡眠。 |
| 590 | So when we're sleeping, we're taking those memories that were made in the short term | 所以,当我们睡觉的时候,我们 带走那些记忆 在短期 |
| 591 | by the changes in chemistry, and we're allowing the brain to consolidate them into a long-term | 由化学的变化,我们让大脑 将它们整合为长期 |
| 592 | memory. | 记忆。 |
| 593 | So this is actually the process of learning, is you have to have sleep in the middle | 这其实是学习的过程, 你必须睡在中间 |
| 594 | of practice and then practice again. | 然后再练习 |
| 595 | And practice again, if you will, because that is where that | 并再次练习,如果你愿意, 因为那是在那里 |
| 596 | chemical change is being transformed into a structural change in the brain. | 化学变化正在转化为大脑的结构变化. |
| 597 | So I tell my students, I'm a professor at a big university, and I say, | 所以我告诉我的学生,我是一个大大学的教授, 我说, |
| 598 | you can't cram for the exam. | 你不能挤在考试。 |
| 599 | I mean, you can. | 我是说,你可以的。 |
| 600 | You could come in here, you could stay up all night | 你可以进来,你可以熬夜 |
| 601 | and form all these short-term memories and then write my exam as fast as possible, | 然后尽快写下我的考试 |
| 602 | but you won't have learned it. | 但你不会学到的 |
| 603 | So I hope you won't need that information later on. | 所以我希望你以后不需要这些信息。 |
| 604 | And since I teach in the med school, we're hoping they'll remember. | 因为我在医学院教书 我们希望他们会记得 |
| 605 | What is happening in the brain when you sleep? | 你睡觉时大脑里发生了什么? |
| 606 | So this is when we see structure actually changing in the brain. | 这就是我们看到大脑结构改变的时候。 |
| 607 | It's hard to map in | 很难想象 |
| 608 | human brain because it's happening on such a small scale. | 人类大脑是因为它发生在如此小的规模。 |
| 609 | But there's an idea that what we've | 但有一个想法,我们有什么 |
| 610 | done the day before is actually being replayed in our brains as we're sleeping. | 前一天完成的 实际上是在我们的大脑中 重新播放 当我们睡觉。 |
| 611 | And so there's | 这么说 |
| 612 | experiments done by people who need less sleep than I do because they stay up all night studying | 做实验的人需要睡眠 比我少,因为他们熬夜学习 |
| 613 | sleep. | 睡觉。 |
| 614 | It's very ironic. | 这是非常讽刺的。 |
| 615 | Well, we're actually having people sleep all night long in an MRI scanner, | 其实我们让人们在核磁共振扫描仪里睡了一整夜 |
| 616 | and they can see that if they have someone practicing a task during the day and then they | 他们看见,如果他们有谁在白天工作,然后, |
| 617 | scan them all night, they'll actually see those same brain regions reactivated, | 整夜扫描他们, 他们会看到同样的大脑区域恢复, |
| 618 | almost as if we're practicing offline. | 就像我们下线练习一样 |
| 619 | Maybe we're replaying the memory as we're sleeping. | 也许我们在睡觉时重放记忆 |
| 620 | That's one idea. | 这是一个想法。 |
| 621 | There's some other ideas around different phases of sleep and how they may affect | 有一些其他的想法 围绕不同的睡眠阶段 以及它们会如何影响 |
| 622 | learning. | 学习。 |
| 623 | So we have these times in the night where we're deeply asleep, times in the night | 我们深睡的夜晚 深睡的夜晚 |
| 624 | where our eyes are actually moving under our eyelids called rapid eye movement. | 我们的眼睛在眼皮下移动 叫做快速眼动 |
| 625 | They may be | 他们可能是 |
| 626 | different types of memories. | 不同类型的记忆。 |
| 627 | I think that the jury is still out scientifically as to exactly what | 我认为陪审团仍然在科学地判断 |
| 628 | is happening in sleep. | 是在睡眠中发生的。 |
| 629 | That is so essential. | 这是非常必要的。 |
| 630 | But certainly, we are very clear that if you don't | 但是,当然,我们非常清楚,如果你不 |
| 631 | sleep, you don't learn. | 睡觉,你不学。 |
| 632 | Dr. Boyd, what are the brain changing benefits of exercise? | Boyd博士 锻炼的大脑改变有什么好处? |
| 633 | Exercise is rocket fuel in the brain. | 运动是大脑中的火箭燃料. |
| 634 | And it can be many different forms of exercise. | 它可以是许多不同的运动形式。 |
| 635 | So any exercise | 所以,任何运动 |
| 636 | helps. | 帮助。 |
| 637 | You don't have to sign up for the Boston Marathon. | 你不必报名参加波士顿马拉松 |
| 638 | You're not going to get too crazy. | 你不会太疯狂的 |
| 639 | You | 你们 |
| 640 | can if you want to. | 如果你想的话,可以 |
| 641 | It's wonderful. | 这是美妙的。 |
| 642 | Very fun. | 极乐. |
| 643 | You can walk. | 你可以走动。 |
| 644 | You can garden. | 可以园林. |
| 645 | You can dance. | 你会跳舞 |
| 646 | That's | 这是 |
| 647 | exercise. | 运动。 |
| 648 | If you're tighter on time, the exercise that we study in my lab is called high intensity | 如果你准时更紧,我们在实验室研究的锻炼叫做高强度 |
| 649 | interval training, so HIIT. | 间隔训练,所以HIIT。 |
| 650 | That sounds horrible. | 这听起来很可怕。 |
| 651 | Well, the good news is it only takes nine minutes. | 好消息是只需要九分钟 |
| 652 | Okay. | 摆 |
| 653 | So for the busy person, this might be for you. | 对于那个忙碌的人来说 这可能是给你的 |
| 654 | What we do in the lab is we pair | 我们在实验室里做的是我们是一对 |
| 655 | these short bouts of very intense exercise. | 这些短暂的非常紧张的锻炼。 |
| 656 | So people do three minutes at 85% of their | 所以,人们做三分钟 在他们的85% |
| 657 | maximal capacity, hard as they can. | 最大能力,尽他们所能。 |
| 658 | And I have stroke patients doing this. | 我有中风病人做这个。 |
| 659 | I have 85-year-olds | 我有85岁的孩子 |
| 660 | doing this in my lab. | 在我的实验室里做这个 |
| 661 | They do that three times, and then they practice a task they're trying to | 他们做三次, 然后他们练习一个任务 他们试图 |
| 662 | learn. | 学习。 |
| 663 | And we see significant increases in the amount that they learn in that task by pairing it | 我们看到,他们通过配对在这项任务中学习的数量有显著增加 |
| 664 | with that exercise. | 与该练习。 |
| 665 | And then we can map and see all the changes that exercise is inducing in the | 然后我们就可以映射和看到所有的变化 运动正在诱导 |
| 666 | brain. | 大脑。 |
| 667 | So we did this amazing experiment in my lab. | 所以我们在我的实验室里做了一个惊人的实验。 |
| 668 | It's one of the best and most exciting ones | 这是最好的 最刺激的 |
| 669 | we've ever done. | 我们曾经做过。 |
| 670 | My graduate student had people exercise and then practice a task, | 我的研究生有 人锻炼,然后练习的任务, |
| 671 | and we looked to see was there an effective exercise versus no exercise on their learning. | 我们期待看到,在他们的学习方面,是否有有效的练习,而不是没有练习。 |
| 672 | We saw nothing. | 我们什么也没看到。 |
| 673 | The not exercise and the exercise group look exactly the same. | 不运动和运动组看起来完全一样。 |
| 674 | So they slept, and the exercise group had significantly improved from where they were | 所以他们睡觉了 锻炼组大大改进了 |
| 675 | the night before. | 之前的那个晚上 |
| 676 | They got better overnight with exercise, paired with the practice the day before. | 他们晚上锻炼得更好 前一天练练得更好 |
| 677 | The rest group that didn't exercise, they just practiced the task. | 其余没有锻炼的小组,他们只是练习任务. |
| 678 | They look exactly the same. | 他们看起来完全一样。 |
| 679 | So it suggests to us, and we think that this is one of the things exercise is really doing, | 因此,它向我们暗示, 我们认为这是其中之一 锻炼真正的做, |
| 680 | is that it's helping that consolidation process. | 是它帮助了巩固进程。 |
| 681 | So it's helping that overnight learning, if you will. | 如果你愿意的话,它能帮助那一夜学习。 |
| 682 | So what exercises? | 那又怎样? |
| 683 | Because now that you've told me that stroke patients are doing this, | 因为既然你告诉我中风病人正在这么做 |
| 684 | now I feel like I can't be complaining about it. | 现在我感觉我不能抱怨了 |
| 685 | So in my lab, we use a cycle, | 所以在我的实验室里 我们用循环 |
| 686 | a bicycle that people can ride because it's in a tight lab environment. | 一辆人们可以骑的自行车,因为它在很紧的实验室环境中. |
| 687 | But any kind of high | 但任何高处 |
| 688 | intensity exercise or these interval trainings seem to be very powerful on the brain and actually | 强度锻炼或这些间隔训练 似乎非常强大 在大脑和实际上 |
| 689 | also powerful on our metabolic system. | 也对我们的新陈代谢系统很强大 |
| 690 | So work from my colleague at the University of British | 英国大学同事的作品 |
| 691 | Columbia, her name is Theresa Lou Ambrose, she's looked at strength training, this bouts of this | 哥伦比亚,她的名字是特蕾莎·卢·安布罗斯 她看的是力量训练 |
| 692 | intense strength training and shown that it is particularly powerful for women and that what we | 并表明这对妇女和我们 |
| 693 | find is that they are not falling as much, their bone density and bone muscle mass goes up, that's | 发现它们没有下降多少 它们的骨密度和骨骼肌肉质量上升 |
| 694 | all great. | 都很不错 |
| 695 | But what she found that she didn't train at all is their cognition, their thinking | 但是她发现她根本没训练过 他们的认知和思想 |
| 696 | improved. | 改进。 |
| 697 | And it seems to be a very particular advantage of this strength training in older | 这似乎是一个非常特别的优势 在这种力量训练 在老年 |
| 698 | women in particular. | 特别是妇女。 |
| 699 | So that's another way. | 所以这是另一种方式。 |
| 700 | The other kind of benefit of all these exercise | 所有这些活动的其他好处 |
| 701 | interventions, you know what they do? | 干预,你知道他们做什么? |
| 702 | They help you sleep. | 他们帮助你睡觉。 |
| 703 | And so you see this kind of cycle go | 所以你看到这种循环 |
| 704 | together, right? | 一起 对吧? |
| 705 | So you exercise, you sleep better, you're less depressed, then you might exercise and | 所以,你锻炼,你睡得更好, 你不那么沮丧, 然后你可能会锻炼和 |
| 706 | you start to spin up what we call a positive feedback loop. | 你开始回旋 我们称之为正反馈循环。 |
| 707 | So one positive behavior leverages | 所以,一个积极的行为杠杆 |
| 708 | the next and the next. | 下一个和下一个。 |
| 709 | So I want to talk about how I can do this at home, because it sounds like if I | 我想谈谈我如何在家里做到这一点, 因为听起来就像如果我 |
| 710 | push myself for three minutes on a bike, or I lift some heavy stuff and do some strength training, | 或者我举起一些重物 做一些力量训练 |
| 711 | I'm going to get some brain juice that makes me remember things or learn faster or just think | 我会得到一些脑汁 让我想起一些事情 或者学得更快 或者只是想 |
| 712 | clearer. | 更清楚点 |
| 713 | Is that what's going on? | 是这样吗? |
| 714 | How do we apply this? | 我们怎么应用? |
| 715 | How do you apply it? | 如何应用. |
| 716 | So if you engage in any | 所以,如果你从事任何 |
| 717 | exercise, what you're actually doing is releasing a neurochemical that makes your brain more | 锻炼,你正在做的是 释放一种神经化学 让你的大脑变得更强 |
| 718 | neuroplastic. | 神经塑料。 |
| 719 | It's called brain-derived neurotrophic factor. | 它被称为脑源神经营养因子. |
| 720 | And what it does is it allows our neurons | 它能让我们的神经元 |
| 721 | to reorganize more easily. | 更容易重组 |
| 722 | And so it's a byproduct of exercise specifically in both our muscles and | 所以,它是锻炼的副产品 具体地说在我们肌肉和 |
| 723 | our brain. | 我们的大脑。 |
| 724 | What type of exercise you engage in, it depends on what you enjoy. | 你从事什么样的运动,取决于你享受什么。 |
| 725 | Remember, we came | 记住,我们来了 |
| 726 | back to engagement and enjoyment. | 回到订婚和享受。 |
| 727 | So what is it that you like to do? | 那你喜欢做什么? |
| 728 | I like to cycle and run and | 我喜欢循环和运行, |
| 729 | I love to ski. | 我喜欢滑雪。 |
| 730 | Those are my three favorites. | 这是我最喜欢的三首歌 |
| 731 | Maybe you really enjoy walking or rock climbing. | 也许你真的喜欢走路或攀岩 |
| 732 | It | 这个 |
| 733 | really could be anything. | 真的可以是任何东西。 |
| 734 | And do I have to do it for a certain period of time or is just literally | 我一定要做一段时间 还是只是字面上 |
| 735 | getting your rear end out the door for a lousy walk around the block and moving your body will | 让你的后端 走出门 糟糕地走过街区 移动你的身体 |
| 736 | start to activate, not a technical term, my term, brain juice to help you think more clearly. | 开始激活,而不是一个技术术语, 我的术语,大脑汁来帮助你更清晰的思考。 |
| 737 | It will. | 会的 |
| 738 | That's pretty cool. | 这很酷。 |
| 739 | I think it's amazing. | 我认为这是惊人的。 |
| 740 | And the third thing that you said that is really good for | 你说的第三件事 真的很适合 |
| 741 | brain health and neuroplasticity is anything that you do that lowers your stress. | 大脑的健康和神经的塑性是任何能降低你压力的东西. |
| 742 | So when we're stressed, we release a stress hormone, cortisol. | 因此,当我们受到压力时,我们释放出压力激素,皮质醇. |
| 743 | And cortisol has this negative | 皮质醇有这种阴性 |
| 744 | effect of blocking the growth factors that allow the brain to be more neuroplastic. | 阻断生长因子的作用,使大脑具有更大的神经弹性. |
| 745 | So they compete. | 所以他们竞争。 |
| 746 | So I sometimes describe this as imagine you've got just a few parking spots in your brain, | 所以我有时会形容你脑子里只有几个停车位 |
| 747 | and if cortisol is parked in them, we can't get our trophic factors that allow brain change | 如果皮质溶液停在它们里面, 我们就不能得到我们的营养因素 允许大脑改变 |
| 748 | into that same spot. | 在同一个地方。 |
| 749 | It满. | |
| 750 | So if the parking lot is full, flooded with cortisol, we're not | 所以,如果停车场满了, 被皮质醇淹没, 我们不是 |
| 751 | nearly as capable of learning as if we can reverse those cortisol cars out and allow our trophic | 几乎可以学习 就像我们能把皮质溶解的汽车 倒出并允许我们的营养 |
| 752 | factors to come in and now allow the brain to be more capable of neuroplasticity. | 因素的出现,现在允许大脑更具有神经弹性。 |
| 753 | We actually did | 我们真的做到了 |
| 754 | study in my lab some years ago, and we were looking at people who practice yoga versus runners. | 几年前在我的实验室里学习, 我们看着那些练习瑜伽和跑腿的人。 |
| 755 | и | |
| 756 | student brought me to study, and I will tell you, I'm a runner. | 学生让我学习, 我会告诉你,我是一个跑者。 |
| 757 | And I was like, oh, the runners are | 我当时想,哦,跑者是 |
| 758 | going to be better than the yoga people. | 将比瑜伽众生. |
| 759 | I live in Vancouver, so everyone does yoga. | 我住在温哥华, 所以每个人都做瑜伽。 |
| 760 | So I have great | 所以,我有伟大的 |
| 761 | disdain because I don't do yoga because I'm very inflexible. | 因为我不做瑜伽是因为我非常不灵活 |
| 762 | Well, you know, you can change, Dr. | 你知道,你可以改变,博士。 |
| 763 | Boyd, and if you do hard things and get on that mat, your brain and your flexibility will change. | 鲍伊德,如果你做艰难的事情, 得到的垫子, 你的大脑和灵活性会改变。 |
| 764 | You're going to be so much better. | 你会好得多的 |
| 765 | And I really should. | 我真的应该。 |
| 766 | And when I tell you the findings of the | 当我告诉你发现 |
| 767 | study, am I going to feel silly? | 学习,我会觉得傻吗? |
| 768 | Because what we looked at was how people responded to a stressful | 因为我们看到的是 人们如何应对压力 |
| 769 | environment, a stressful situation. | 环境 压力很大 |
| 770 | We had people in the MRI machine. | 我们在核磁共振机器里有人 |
| 771 | We're imaging their brains as | 我们把他们的大脑描绘成 |
| 772 | we're putting them into happy, fearful, and stressful situations. | 我们让他们陷入快乐、恐惧和紧张的境地 |
| 773 | And we're looking at how | 我们正研究 |
| 774 | Amygdala反应。 | |
| 775 | And in those runners, that amygdala lit up like a fireball. | 在那些赛跑者中,那个阿米格达拉像火球一样闪耀. |
| 776 | And I felt kind | 我觉得好心 |
| 777 | of silly because in our participants who practiced yoga, and these were not people who did | 愚蠢,因为我们的参与者 练习瑜伽, 而这些人不是做 |
| 778 | a million hours a week, did three recreational classes a week maybe, maybe two. | 一周一百万小时,每周做三个娱乐课 也许,两个。 |
| 779 | What we saw was | 我们看到的是 |
| 780 | the amygdala turned on, but then other memory structures turned on. | 但后来其他记忆结构也打开了 |
| 781 | And so our inference and | 所以我们的推论 |
| 782 | from our interviews with these folks, we took away, they were able to see that environment, | 从我们采访这些人, 我们带走, 他们可以看到环境, |
| 783 | that stressful environment, and observe it and judge it, but they weren't taken over by it. | 紧张的环境, 观察它和判断它, 但他们并没有占据它。 |
| 784 | And so there maybe is something to these practices of meditation, mindfulness, maybe that's | 所以也许有些东西 冥想, 注意,也许这就是 |
| 785 | a part of yoga, that may give people an ability to more easily deal with a stressful situation when | 瑜伽的一部分,它可能使人们能够更轻松地应付压力,当 |
| 786 | they see it. | 他们看到了 |
| 787 | We right now are running a study of a meditation or a mindfulness intervention called | 我们现在在研究 冥想或意识干预 |
| 788 | loving kindness meditation. | 慈爱的冥想。 |
| 789 | And so what we've done is we've taken teachers, we've looked at their | 所以,我们所做的是 我们带了老师,我们看了他们 |
| 790 | burnout rates, their rates of depression and anxiety. | 燃烧率,他们的抑郁和焦虑率。 |
| 791 | They've engaged in this loving kindness | 他们做了这种慈爱 |
| 792 | intervention, meditation intervention, and they practice it on their own for 30 days. | 进行干涉 冥想干涉 他们自己练习30天 |
| 793 | They have | 他们有 |
| 794 | one class, they practice it, they come back, and we see significant change in their levels of burnout | 一个班级,他们练习, 他们回来,我们看到他们的燃烧程度有重大变化 |
| 795 | and in their brain. | 和他们的大脑。 |
| 796 | So your hypothesis, so to speak, because you're in the middle of this study, | 所以你的假设 可以说 因为你正在研究中 |
| 797 | is that this particular form of meditation, and can you explain for the person just briefly who | 就是这种特殊形式的冥想 你能为刚才那个 |
| 798 | does not know what that is? | 不知道这是什么? |
| 799 | Because I only recently figured out what this was. | 因为我最近才知道这是什么 |
| 800 | Sure, | 当然 |
| 801 | it's a form of practicing self-compassion. | 这是练习自我同情的一种形式. |
| 802 | So just giving yourself a break. | 所以放过自己吧 |
| 803 | And I don't know | 我也说不清 |
| 804 | if there's anything special about this form of meditation. | 如果这种冥想有特别之处的话 |
| 805 | I think the practice that you can | 我想你可以练习 |
| 806 | find or the environment you can put yourself in to reduce your cortisol, to be more mindful, | 找到或环境 你可以把自己 减少你的皮质醇, 更小心, |
| 807 | to be compassionate with yourself, all of those things are incredibly helpful and we can see | 为了同情自己,所有这些东西都非常有帮助,我们可以看到 |
| 808 | their impact on the brain. | 它们对大脑的影响。 |
| 809 | That's so cool. | 这太酷了。 |
| 810 | Dr. Boyd, how long does it take to rewire your brain? | Boyd医生 需要多久才能重新连接你的大脑? |
| 811 | Well, we just did it. | 嗯,我们刚刚做到了。 |
| 812 | What do you mean? | 你说什么? |
| 813 | So we've done it today. | 因此,我们今天做到了。 |
| 814 | We've done it in the time we've | 我们做它的时间 |
| 815 | been speaking. | 一直在说话。 |
| 816 | So this is such an interesting question. | 所以这是一个有趣的问题。 |
| 817 | I think it was Malcolm Gladwell who | 我想是马尔科姆·格拉德威尔 |
| 818 | popularized this idea that we need 10,000 hours of practice to learn something well, to become a | 普及了这个想法,即我们需要一万小时的练习才能学好东西,才能成为一个 |
| 819 | master. | 师曰. |
| 820 | So I can tell you that you changed your brain in the first hour of practice, | 所以,我可以告诉你, 你改变你的大脑 在练习的第一个小时, |
| 821 | in that 10,000. | 在那一万块。 |
| 822 | And if you did 10,001, you're still changing your brain, right? | 如果你做了10 001, 你仍在改变你的大脑,对不对? |
| 823 | So I don't | 所以我没有 |
| 824 | think there's a magic number. | 以为有魔数. |
| 825 | It's happening. | 发生了 |
| 826 | It takes a lot of time and it takes a lot of practice, | 这需要很多时间 需要很多练习 |
| 827 | but you're incrementally changing it with every trial of practice, every hour of practice, every | 但你正在逐渐改变它 每一个尝试,每一个小时的练习,每一个小时 |
| 828 | day of practice. | 练习日。 |
| 829 | That may also be different from person to person. | 这一点也可能因人而异。 |
| 830 | So in my research, we call this | 所以在我的研究中,我们称之为 |
| 831 | the dose problem. | 剂量问题。 |
| 832 | So what's the right dose of practice to change the brain? | 那么改变大脑的正确剂量是什么? |
| 833 | And we really | 我们真的 |
| 834 | don't know. | 不知所终. |
| 835 | And one of the reasons we struggle with this is because it's different for every | 我们为之奋斗的原因之一 是因为每一次都不同 |
| 836 | person. | 个人。 |
| 837 | So as a scientist, we try to run a big study and then have some statistics and come to | 因此作为一个科学家,我们尝试做一个大研究,然后得到一些统计数据,然后来到 |
| 838 | one single answer, but I don't know that there's a single answer. | 只有一个答案, 但我不知道有一个答案。 |
| 839 | I think that maybe is very | 我认为,也许非常 |
| 840 | simplistic and it depends on the learner, what you're trying to learn and how well you're trying | 简单化和它取决于学习者, 你试图学习什么,你是如何努力 |
| 841 | to learn it. | 来学习它。 |
| 842 | But I think what we can take away from all of that is that every time you're | 但我认为我们可以从所有的东西中 夺走的是,每次你 |
| 843 | practicing, you are changing your brain a little bit more, a little bit more. | 练习,你正在改变你的大脑 一点点,一点点。 |
| 844 | And the accumulation | 和积累 |
| 845 | of practice across time is what's going to really lead to a lasting change. | 将真正导致持久变革的 |
| 846 | Your point is when you | 你的观点是当你 |
| 847 | actively engage in certain types of activities, particularly ones that are kind of hard for you | 积极从事某些类型的活动,特别是对于你来说很困难的活动; |
| 848 | to do, that's an example of your brain rewiring itself in real time. | 这是你大脑实时重生的例子 |
| 849 | The other part of that dose | 该剂量的另一部分 |
| 850 | issue is you can't just practice at the same difficulty over and over again, right? | 问题是 你不能在同样的困难 反复练习,对不对? |
| 851 | It needs | 这需要 |
| 852 | to get harder as you go. | 让你变硬 |
| 853 | Oh, wait. | 单单 |
| 854 | So hold on. | 所以坚持住。 |
| 855 | Wait a minute. | 等一会 |
| 856 | It has to get harder as you do it | 做起来要更难 |
| 857 | for it to force a structural change in your brain? | 让你的大脑发生结构性变化? |
| 858 | To keep changing it, right. | 继续改变,对吗? |
| 859 | Can you give me an | 你能给我一个 |
| 860 | example? | 例子? |
| 861 | Sure. | 当然 |
| 862 | Well, let's say you want to learn to play piano. | 假设你想学弹钢琴 |
| 863 | So the only thing I can play on the | 所以,我唯一可以玩在 |
| 864 | piano is chopsticks, right? | 钢琴是筷子,对不对? |
| 865 | And so if I just keep playing chopsticks forever, I'm not changing my | 所以,如果我一直玩筷子 永远,我不会改变我的 |
| 866 | brain. | 大脑。 |
| 867 | I can already do it. | 我已经可以做到这一点。 |
| 868 | So continuing to practice that is not helpful. | 因此,继续这样做是没有帮助的。 |
| 869 | So if I really | 所以,如果我真的这样 |
| 870 | wanted to be able to play the piano, I really wanted to change my brain to allow that, I would | 想弹钢琴,我真的想改变我的大脑 允许这样,我会 |
| 871 | have to move on to a somewhat more difficult piece and then a somewhat more difficult and | 接下来是更困难的一段 然后是更困难的一段 |
| 872 | somewhat more difficult. | 有点难 |
| 873 | Well, what I love is you can reframe the fact that it's hard | 好吧,我爱的是,你可以重塑 事实,这是很难的 |
| 874 | as evidence that you're changing your brain. | 作为你改变大脑的证据 |
| 875 | Absolutely. | 当然 |
| 876 | And that you're growing. | 而你正在成长。 |
| 877 | Yes. | 对 |
| 878 | I | 一、导 言 |
| 879 | would love to talk about visualization. | 想谈谈视觉问题 |
| 880 | Dr. Boyd, what's happening in your brain when you | 博伊德医生,你脑子里怎么了? |
| 881 | are intentionally visualizing something, whether it's a race that you're going to run or it's a | 故意想象一些东西, 无论是你要去跑的比赛 还是一个 |
| 882 | date that you're going to go on or it is you working hard on something that you care about, | 约会,你打算继续 或它是你努力工作的东西 你关心, |
| 883 | what's happening when you imagine something? | 想象一下会发生什么? |
| 884 | So when you're imagining something, you're | 所以当你在想象什么,你是 |
| 885 | mentally rehearsing it. | 精神修习. |
| 886 | Okay. | 摆 |
| 887 | And do you remember I said that our brain is functioning with these | 你还记得我说过 我们的大脑在运转吗? |
| 888 | networks of activities? | 活动网络? |
| 889 | Yes. | 对 |
| 890 | Different brain regions are lighting up together. | 不同的脑部区域正在一起发光。 |
| 891 | When we mentally | 当我们精神上 |
| 892 | rehearse, those same brain regions are lighting up. | 同样的大脑区域正在照亮 |
| 893 | If you're mentally rehearsing a movement, | 如果你精神上在排练一个运动 |
| 894 | for example, every brain region lights up except for the motor area. | 例如,除了运动区之外,每个大脑区域都点亮。 |
| 895 | So it's as if we get all ready | 所以,这就像我们都准备好了 |
| 896 | for the movement and we just don't issue the go command, if you will. | 我们只是不发布去命令,如果你愿意。 |
| 897 | Yep. | 对 |
| 898 | And so this is why | 这就是为什么 |
| 899 | most elite athletes engage in mental rehearsal. | 大多数精英运动员都参与精神排练 |
| 900 | This is how the race is going to go. | 比赛就是这样进行的 |
| 901 | Exactly. | 没错 |
| 902 | It's a great way to get more practice without it being physically exhaustive. | 虽无物理上穷尽,但能获得更多实践的妙法. |
| 903 | So you think about | 所以,你考虑 |
| 904 | maybe the stroke patients that I work with, this is a way for them to go home and practice | 或许我和中风病人一起工作 这是他们回家练习的方法 |
| 905 | moving. | 移动。 |
| 906 | It's safe. | 这是安全的。 |
| 907 | They're not going to fall. | 他们不会掉下去的 |
| 908 | They're not going to need help. | 他们不需要帮助 |
| 909 | And they can | 他们可以 |
| 910 | continue to get a high dose of practice. | 继续得到高剂量的练习。 |
| 911 | Now, the type of visualization actually matters, | 现在,视觉类型实际上很重要, |
| 912 | it turns out. | 原来如此 |
| 913 | You could imagine being on the ceiling and looking down at your body, or you | 你可以想象在天花板上 看着你的身体 或者你 |
| 914 | could imagine you're in your body and you're engaged in it. | 可以想象你在你的身体中,你正在参与其中。 |
| 915 | And it turns out that if you're | 结果发现如果你是 |
| 916 | in your body, you're more first person engagement, that mental rehearsal is going to have a better | 在你的身体里,你更多的第一人称订婚, 精神排练会有一个更好的 |
| 917 | effect on learning and on brain change than if you're a kind of observer from the outside. | 对学习和大脑改变的影响 比起你是一个外部观察者 |
| 918 | So if I have like a big sales meeting, you're saying, Dr. Boyd, don't imagine a scene where | 所以,如果我有一个大的销售会议, 你是说,Boyd博士, 不要想象一个场景, |
| 919 | you're seeing yourself doing the presentation. | 你看着自己做演示 |
| 920 | Imagine a scene where you're looking out at the | 想象一下你看着的场景 |
| 921 | audience or the people around the conference room table, because what happens when you imagine it | 观众或会议室桌旁的人, 因为当你想象它会发生什么 |
| 922 | from inside your own body? | 从你的身体里? |
| 923 | So when you're imagining from inside your own body, you're | 所以,当你想象 从自己的身体,你是 |
| 924 | generating predictions of what it's going to feel like. | 产生预测 它会是什么感觉。 |
| 925 | So you're almost pre-predicting the | 所以,你几乎预示 |
| 926 | sensory experience that you're going to have. | 感觉经验,你会有。 |
| 927 | And so it makes it a more realistic form of practice. | 因此,它使它成为一个更现实的实践形式. |
| 928 | There's a part of your brain called the cerebellum that's very good at these predictions, | 你的大脑中有一部分叫做脑震荡 非常擅长这些预测 |
| 929 | predicting errors and correcting for errors. | 预测错误并纠正错误。 |
| 930 | And so you're letting it engage in that preparation | 所以你就让它去准备 |
| 931 | with you. | 和你们一起 |
| 932 | And that's why it's probably a more effective approach. | 这就是为什么它可能是一个更有效的方法。 |
| 933 | That's super cool. | 这太酷了 |
| 934 | Isn't it | 是吗? |
| 935 | neat? | 整齐? |
| 936 | Yeah, really neat. | 是啊,真的很整齐。 |
| 937 | Dr. Boyd, as a neuroscientist, what is your opinion on | 博伊德博士 作为神经科学家 你对 |
| 938 | manifesting? | 显示? |
| 939 | Manifesting is really interesting. | 表现真的很有趣。 |
| 940 | It's a way of visualizing as well, but kind of | 这也是一种视觉方式,但有点 |
| 941 | projecting that visualization or that mental rehearsal. | 投射可视化或精神排练。 |
| 942 | There's some evidence that as we're | 有证据表明我们是 |
| 943 | doing mental rehearsal, we're visualizing or manifesting how we think something's going to go, | 做精神排练, 我们正在想象或显示 我们如何认为的东西会去, |
| 944 | that we actually are generating activity in one of the, what we call reward circuits of the brain. | 我们实际上正在产生活动 在其中之一, 我们所谓的奖励电路 大脑。 |
| 945 | So another one of these chemicals in our brain, this one, dopamine, which is a very positive, | 脑中还有一种化学物质 多巴胺 是一种非常阳性的 |
| 946 | it's our reward chemical. | 这是我们的奖励化学。 |
| 947 | We did something good. | 我们做了一些好事。 |
| 948 | It's like our little brain gold star, like you | 这就像我们的小脑金星,像你一样 |
| 949 | did it. | 已经做到了。 |
| 950 | That when you're thinking about manifesting something, visualizing, you may be getting these | 当你想表现什么, 视觉,你可能会得到这些 |
| 951 | dopamine releases that are highly reinforcing towards that goal that you have, towards what | 多巴胺的释放对于实现你的目标、实现什么目标具有极大的加强作用。 |
| 952 | you're working towards. | 你正努力争取。 |
| 953 | And so that is one of the kind of theories, if you will, for why this may | 所以这就是一种理论,如果你愿意的话, 为什么这个可能 |
| 954 | be an effective tool. | 成为一个有效的工具。 |
| 955 | The other thing that's really interesting about manifesting is we think that | 表现的另外一件有趣的事情是 我们认为 |
| 956 | it's a way of preparing the brain for what's to come. | 这是让大脑做好未来准备的方法 |
| 957 | The word we use would be priming the brain | 我们用这个词来刺激大脑 |
| 958 | for change. | 为变化. |
| 959 | So getting the brain to a state where it's ready to take on that new information, that | 所以,把大脑带到一个状态 在那里,它准备接受 新的信息, |
| 960 | new task. | 新任务。 |
| 961 | And so it's almost like a practice or a preparatory phase so that then when you do | 所以它几乎就像一个练习或准备阶段 这样当你这样做 |
| 962 | have the physical engagement, your brain is actually ready to take the most out of it. | 身体上的接触, 你的大脑实际上已经准备好 取出最大的。 |
| 963 | Manifesting's a tricky one, but there certainly is evidence to suggest that it has these strong | 但肯定有证据表明它有这么强的 |
| 964 | effects within the brain. | 脑中的影响。 |
| 965 | And we think that's why it can be a positive, I guess, a habit, | 我们认为这就是为什么它可以是一个积极的, 我想,习惯, |
| 966 | if you will, to engage in. | 如果你愿意, 参与。 |
| 967 | Can you explain, Dr. Boyd, why starting the day with a statement, | 你能解释一下吗 博伊德博士 为什么从今天开始 |
| 968 | today is going to be a good day, how that works in your brain? | 今天会是一个好日子,如何在你的大脑工作? |
| 969 | I love that. | 我喜欢 |
| 970 | And I want to agree. | 我想同意这一点。 |
| 971 | I think this is a wonderful way to start your day. | 我觉得这是开始你一天的好方法 |
| 972 | When you start your day off with some kind of a | 当你开始你的一天 以某种 |
| 973 | positive affirmation, you again are priming your brain for what's to come. | 肯定的说,你又在为未来而疯狂 |
| 974 | You're preparing your | 你在准备你的 |
| 975 | setting the brain table. | 设置大脑表。 |
| 976 | This is going to be a good day. | 这将是一个好日子。 |
| 977 | So in that process, you've pushed down | 所以在这个过程中,你推倒了 |
| 978 | your stress hormone, cortisol's going down. | 你的应激激素,皮质索尔下降。 |
| 979 | You're releasing dopamine because you're predicting | 你释放多巴胺 因为你预测 |
| 980 | something positive, right? | 东西积极的,对不对? |
| 981 | So you're getting your happy, if you will, neurotransmitter out. | 所以,你得到了你的快乐,如果你愿意, 神经递质出。 |
| 982 | And if you take that forward, there's really good evidence that people who are optimistic, | 如果你继续前进, 有很好的证据证明 那些乐观的人, |
| 983 | who demonstrate this optimism across their life, they actually have better brain health | 他们一生都表现出这种乐观, 他们实际上有更好的大脑健康 |
| 984 | and they have better outcomes after their brain is hurt. | 大脑受伤后结果会更好 |
| 985 | And so the overall idea around kind of | 所以总的想法 围绕一种 |
| 986 | this optimistic projection is you're changing the neurochemistry of your brain and you're setting | 这个乐观的预测是 你正在改变你的大脑的神经化学 并且你正在设定 |
| 987 | your intention, if you will, and then you're much more likely to follow through on that as you move | 你的意图,如果你愿意, 然后,你更有可能 继续你移动 |
| 988 | through the course of your day. | 穿过你的日子。 |
| 989 | Are there other things you could say to yourself or sentences | 你还能对自己说点别的吗? |
| 990 | that could have that kind of positive upward spiral effect on your brain? | 那会对你的大脑产生正面的螺旋效应? |
| 991 | I think it doesn't probably matter the content of the sentence. | 我想这也许并不重要 这句话的内容。 |
| 992 | Whatever it is you can pull out, | 无论你能拔出什么 |
| 993 | that's going to push you towards that optimistic state. | 这会把你推向乐观的状态 |
| 994 | That's what's going to work best for your | 这对你最好 |
| 995 | brain. | 大脑。 |
| 996 | So today's going to be a great day or this is amazing. | 所以今天将会是一个伟大的一天,否则这是惊人的。 |
| 997 | I feel so lucky to be here in Boston | 来到波士顿我感到很幸运 |
| 998 | with you, really just expressing. | 与你,真的只是表达。 |
| 999 | And we know that the expression of gratitude can be a very, | 我们知道,表达感激可以是一个非常, |
| 1000 | healthy thing on the brain for all these reasons that we've talked about. | 健康的东西在大脑 基于所有这些原因 我们已经谈论。 |
| 1001 | It's probably falls into | 可能掉进去了 |
| 1002 | these cortisol, this bin of what I call cortisol reducers. | 这些皮质醇,这个盒子 我称之为皮质醇减量剂。 |
| 1003 | So I'm grateful. | 所以,我很感谢。 |
| 1004 | I'm grateful that I | 我很感激你让我 |
| 1005 | have this opportunity that I had a family that allowed me to go back to school and get a PhD | 有这个机会,我有一个家庭 允许我回到学校并获得博士学位 |
| 1006 | in my mid-twenties. | 我20多岁的时候 |
| 1007 | How lucky am I? | 我有多幸运? |
| 1008 | Many people would have loved to do that and maybe couldn't. | 很多人会喜欢这样做,也许不能。 |
| 1009 | And I don't take that for granted. | 我不认为这是理所当然的。 |
| 1010 | I take that forward with me. | 我继续前进 |
| 1011 | In my day, I remind myself of | 在我的时代,我提醒自己 |
| 1012 | often and that then how lucky I am to be able to be here and basically get to learn things for a | 经常,然后,我是多么幸运 能在这里,基本上 得到学习的东西 |
| 1013 | living. | 活着。 |
| 1014 | An active practice of gratitude is forcing yourself to notice what's going well | 一个积极的感恩做法是强迫自己 注意什么是好的 |
| 1015 | instead of stressing about the things that aren't. | 而不是强调 的东西不是。 |
| 1016 | Right. | 对 |
| 1017 | And based on everything that | 基于一切 |
| 1018 | you're teaching us, I can only imagine that when you force yourself to notice what's going well, | 你教我们,我只能想象 当你强迫自己注意到什么是好的, |
| 1019 | there must be a positive wave happening through all three of the things that you talked about, | 你所说的这三件事 一定有正面的波浪 |
| 1020 | the chemical, structural, and functional part of the brain. | 大脑的化学、结构和功能部分 |
| 1021 | That is indeed the case. | 确实如此。 |
| 1022 | So we see that it's again, bringing that engagement and that | 所以,我们看到它再次, 带来了订婚和 |
| 1023 | priming to the act of learning. | 倾心修习之行. |
| 1024 | People who practice gratitude again have better | 复习感恩的人会更好 |
| 1025 | neurochemistry in their brain, less rates of depression. | 神经化学在他们的大脑, 低压率。 |
| 1026 | And again, you're spinning down | 再说一遍,你转了 |
| 1027 | these negative things, spinning down your cortisol, reducing your depression, probably | 这些负面的东西,旋转你的皮质醇, 降低你的抑郁症,可能 |
| 1028 | sleeping better and so on. | 睡得好点,等等 |
| 1029 | I'd love to have you explain an example that I think has happened to | 我很想请你解释一个例子 我认为是偶然的 |
| 1030 | all of us. | 我们所有人 |
| 1031 | And it's that phenomenon that happens when you either decide you're going to buy a new | 当你决定买个新东西时 就会发生那种现象 |
| 1032 | car or you see a car and you're just like, oh, I love that car. | 或者你看到一辆车 你就像,哦,我喜欢那辆车。 |
| 1033 | And then suddenly you see the | 然后突然你看见 |
| 1034 | Green Rivian pickup everywhere. | 到处都是绿色里维安小货车 |
| 1035 | And the day before, you didn't see it. | 且前日不见. |
| 1036 | What's actually | 其实是什么 |
| 1037 | happening in your mind when you suddenly see the cars or you hear the song that you just said? | 当你突然看到汽车或者听到你刚才说的歌时,你心里就发生了? |
| 1038 | It's really an awareness building that's come to you. | 这真的是一个提高认识的建筑 已经来到你。 |
| 1039 | Of course, there aren't more of those cars. | 当然,没有更多的这些汽车。 |
| 1040 | They were already all there. | 他们已经都在那里了。 |
| 1041 | That is a marvelous car, by the way. | 顺便说一句,那辆车很棒 |
| 1042 | They were already all there. | 他们已经都在那里了。 |
| 1043 | And | 还有 |
| 1044 | you've just brought your attention to it. | 你刚刚引起了你的注意。 |
| 1045 | So attention is another really interesting | 所以,注意是另一个真正有趣的 |
| 1046 | thing within our brain. | 我们大脑里的东西 |
| 1047 | We know that attention plays very importantly into our ability to learn | 我们知道,注意对我们学习的能力非常重要 |
| 1048 | and it also plays very importantly into neuroplasticity. | 而且它也发挥非常重要的 神经弹性。 |
| 1049 | So the things we pay attention | 所以,我们关注的事情 |
| 1050 | to, we're better able to change our brain around. | 我们更能改变我们的大脑 |
| 1051 | So whether that be a task you're trying to learn, | 所以,不管这是你试图学习的任务, |
| 1052 | whether or not you're looking for a particular car or you've noticed a song. | 无论你是否在找一辆车 或者你注意到一首歌 |
| 1053 | I love this idea of dropping down the cortisol through some of these very simple interventions | 我喜欢这个想法 通过一些非常简单的干预 降低皮质醇 |
| 1054 | that feel more important now that we understand how they impact the brain. | 现在觉得更重要的是,我们明白它们是如何影响大脑的。 |
| 1055 | We were talking about | 我们在谈论 |
| 1056 | learning styles and how basically everybody's brain learns a little bit differently. | 学习的风格, 基本上每个人的大脑 学习的有些不同。 |
| 1057 | How do you figure out how your brain learns? | 你怎么知道你的大脑是如何学习的? |
| 1058 | It takes a bit of self-experimentation to find it in terms of what's your style, | 需要一些自我体验 才能从你的风格中找到它 |
| 1059 | what's going to help you be the best learner. | 能帮助你成为最好的学习者 |
| 1060 | I think that that comes to just practice. | 我认为,这只是练习。 |
| 1061 | Be | 成为 |
| 1062 | okay if it fails. | 好吧,如果它失败。 |
| 1063 | That's okay. | 没关系 |
| 1064 | Failure's great. | 失败是伟大的。 |
| 1065 | I've had lots of failures. | 我有过很多失败。 |
| 1066 | I've had many experiments | 我做过很多实验 |
| 1067 | not work, many grants not funded. | 没有工作,许多赠款没有资金。 |
| 1068 | I mean, the life of an academic is mostly failure, to be quite | 我的意思是,一个学者的生活 大多是失败,相当 |
| 1069 | honest, but they're all instructional. | 老实说,但他们都是教书的 |
| 1070 | This didn't work. | 没用的 |
| 1071 | Okay, well, let's do that. | 好吧,让我们做到这一点。 |
| 1072 | That's | 这是 |
| 1073 | really important and interesting next. | 接下来又重要又有趣 |
| 1074 | So that's what you have to do is you're learning for | 所以,这就是你必须做的是 你学习 |
| 1075 | yourself. | 你自己来 |
| 1076 | What is your style? | 你的风格是什么? |
| 1077 | What's your environment that's going to work the best? | 你的环境会怎么样? |
| 1078 | You can help yourself by doing these other things we've talked about. | 你可以帮助自己 做我们讨论过的其他事情。 |
| 1079 | Reduce your cortisol, | 减少皮质醇, |
| 1080 | exercise, sleep, be engaged. | 运动,睡眠,订婚。 |
| 1081 | Try to learn something you really love. | 试着学习一些你真正爱的东西。 |
| 1082 | I will tell you, | 我会告诉你, |
| 1083 | if we were talking about calculus, I would be decidedly less passionate. | 如果我们在谈论微积分, 我一定会更没有热情。 |
| 1084 | So one of the treats I get to have is I'm learning about what I'm obsessed in already. | 因此,我得到的乐趣之一 是在学习我已经沉迷。 |
| 1085 | So it's not hard, right? | 所以这不难,对不对? |
| 1086 | Because I think about it. | 因为我考虑过 |
| 1087 | I wake up in the night thinking about it. | 我晚上醒来想着它。 |
| 1088 | I think | 我觉得 |
| 1089 | about it on my run. | 关于它在我的运行。 |
| 1090 | It's kind of what I do and what I'm really, really interested in. | 这是一种我的工作, 我真的很感兴趣。 |
| 1091 | And then the last thought there is that's going to change throughout your lifespan, | 然后最后的想法是, 这会改变你的一生, |
| 1092 | what you're interested in, how you're learning, and in what environment you're learning best. | 你感兴趣的是什么,你是如何学习的, 在什么环境中你学习最好。 |
| 1093 | It shifts with time. | 它随时间而变化。 |
| 1094 | I love the council to really just think about the environment or the ways in | 我喜欢议会真正思考 环境或方法 |
| 1095 | which you best learn. | 你们最好学着点 |
| 1096 | Like my husband loves working in a coffee shop because I don't know | 就像我丈夫喜欢在咖啡店工作 因为我不知道 |
| 1097 | what it is about the noise and the activity. | 噪音和活动是什么? |
| 1098 | He just is able to focus. | 他只能专心工作 |
| 1099 | So interesting. | 这么有趣。 |
| 1100 | I can | 我当然可以 |
| 1101 | barely pay attention to the cup of coffee I'm drinking because there's so much distraction | 几乎不注意 我喝的咖啡 因为有这么多的分心 |
| 1102 | going on. | 继续 |
| 1103 | So that would be an example for me of going, can't work in a crowded environment like | 所以,这将是我的榜样 去,不能工作在一个拥挤的环境 像 |
| 1104 | that. | 那个 |
| 1105 | The other thing that I've learned about myself in terms of the way my brain works is | 我脑部工作方式方面学到的另一件事 |
| 1106 | if you hand me a piece of paper and expect me to read something and retain it, I can | 如果你给我一张纸 指望我读些东西 留着它,我可以 |
| 1107 | read that thing probably faster than anybody, but I don't remember it. | 读这个可能比任何人都快 但我不记得了 |
| 1108 | But if you tell it to me, | 但如果你告诉我 |
| 1109 | and I've also learned that I am better if I am responding to something versus having to | 我也学会了 如果我对一些事情有所反应 |
| 1110 | start it. | 开始吧 |
| 1111 | And another thing that I've learned is I'm obviously a talker. | 我学到的另一件事是 我显然是一个说话的人。 |
| 1112 | And so it may be helpful | 所以也许有帮助 |
| 1113 | as you're listening to this podcast to know that the books that I write, I typically talk out. | 当你在听播客 知道我写的书, 我通常说话。 |
| 1114 | And then it's really easy with all the tech today. | 今天所有技术都很简单 |
| 1115 | You just record yourself and then you | 你只是记录你自己,然后你 |
| 1116 | transcribe it. | 转录. |
| 1117 | And once you see what your words look like on paper, it's so easy to respond and | 当你看到你的文字在纸上是什么样子, 它是如此容易的反应和 |
| 1118 | edit to it. | 编辑到它。 |
| 1119 | For me, my first degree is in English literature. | 对我来说,我的第一学位是英语文学. |
| 1120 | I was going to be an English professor. | 我本来想当英语教授的 |
| 1121 | Life intervened and I went another way. | 生活干预了,我走了另一条路。 |
| 1122 | But I love to think of things as stories. | 但我喜欢把事情当成故事 |
| 1123 | So actually | 所以其实 |
| 1124 | think of my science just as a story. | 把我的科学当成一个故事 |
| 1125 | That's why I love talking about it. | 故曰爱说. |
| 1126 | I'm just telling you | 我只是告诉你 |
| 1127 | the story of my science. | 我科学的故事。 |
| 1128 | And so for me, that's how I learn. | 因此,对我来说,这就是我如何学习。 |
| 1129 | That's how I engage is, | 这就是我如何参与, |
| 1130 | okay, what story are these data telling us? | 好吧 这些数据告诉我们什么? |
| 1131 | I say to my graduate students all the time. | 我常跟我的研究生说 |
| 1132 | We might not like the story they're telling us. | 我们可能不喜欢他们给我们讲的故事 |
| 1133 | It's not the story we expected, but just a story. | 这不是我们期望的故事,而只是一个故事。 |
| 1134 | Dr. Boyd, I'm going to put myself on the spot. | 博伊德医生,我要把自己放在现场 |
| 1135 | And I'm going to ask you to coach me. | 且请师导我. |
| 1136 | I have always wanted to learn conversational Spanish. | 我一直想学西班牙语 |
| 1137 | And I have a gigantic story | 我有一个巨大的故事 |
| 1138 | that I am incapable of learning languages. | 我无法学习语言 |
| 1139 | I took seven years of French and cannot remember | 我学了七年法语,不记得了 |
| 1140 | a damn word of it. | 一个该死的字。 |
| 1141 | I am dyslexic. | 我读力障碍。 |
| 1142 | Did you hear the stories coming? | 你听到那些故事了吗? |
| 1143 | I've always struggled with this. | 我总是为此而挣扎 |
| 1144 | And I've always wanted to do it, but I have a story that I can't. | 我一直想这么做 但我有个故事不能说 |
| 1145 | Can even I learn Spanish? | 我能学西班牙语吗? |
| 1146 | You can. | 你当然可以 |
| 1147 | It's hard though. | 虽然难. |
| 1148 | And it's interesting you chose language because language is kind of a | 你选择语言很有趣 因为语言是一种 |
| 1149 | more special category. | 更特别的类别。 |
| 1150 | So I'm going to get to use this. | 所以我要用这个 |
| 1151 | And I've been so looking forward to it, | 我一直期待着它, |
| 1152 | but I have a brain model. | 但我有一个大脑模型。 |
| 1153 | Fabulous. | 名华严. |
| 1154 | So this is a human brain and we're just looking at two sides. | 所以这是人类的大脑,我们只看两面。 |
| 1155 | So this would be the front. | 因此,这将是前锋。 |
| 1156 | Your eyes would be up here and you'd have your ears on the side here. | 你的眼睛会在这里,你会 有你的耳朵在这里。 |
| 1157 | And so this is the back. | 这就是后面 |
| 1158 | And so humans very uniquely have this front part, this pink area. | 所以人类有着独特的前部,粉红色区域。 |
| 1159 | So your forehead, yeah. | 你的额头是的 |
| 1160 | Your forehead, yeah. | 你的额头,是的。 |
| 1161 | It's called the prefrontal cortex. | 名为前额皮层. |
| 1162 | We have this | 我们有这个 |
| 1163 | big piece of brain that we developed that pushes out forward that no other animal really has. | 大块的大脑,我们开发, 推出前进, 没有其他动物真的有。 |
| 1164 | This area of the brain is really important for paying attention, what we call executive functions, | 大脑的这个领域 对于关注, 我们称之为行政职能, |
| 1165 | and then judgment. | 然后判断。 |
| 1166 | So is that a good idea? | 好主意吗? |
| 1167 | What could happen if I, and then fill in the blank. | 如果我再填空的话会怎么样? |
| 1168 | And so what we find is that our brain is kind of maturing according to what we need. | 所以,我们发现,我们的大脑正在按照我们需要的成熟。 |
| 1169 | So we get our | 所以我们得到我们的 |
| 1170 | motor and sensory area first, vision, and then it slowly kind of works forward in its development. | 运动和感官区域首先,视觉,然后慢慢地在它的发展上工作。 |
| 1171 | And so coming back to kind of our language coaching, these areas on the side, this would | 所以回到我们的语言辅导, 这些区域在侧面,这将 |
| 1172 | be your areas where language is especially specialized on our left. | 成为你们左手边语言特别专业的地区 |
| 1173 | Oh, it's like right over | 哦,这就像右结束 |
| 1174 | by my temple. | 在我庙旁 |
| 1175 | Yeah, you know, if you stuck your fingers in your ears, you'd hit it more or less. | 是啊,你知道,如果你把手指塞进耳朵里, 你会打它多少。 |
| 1176 | I don't, but it's there. | 我没有,但是它在那里。 |
| 1177 | And so it's on the left side in particular language in most humans. | 因此,它是在左侧 特定的语言 在大多数人类。 |
| 1178 | Occasionally it gets flipped, but most of us it's on the left. | 偶尔它会翻转 但我们大部分都在左边 |
| 1179 | This is wired up relatively early, | 这条线比较早 |
| 1180 | and it becomes difficult to change, which is why it's hard for you and I. I only heard English | 变得很难改变 这就是为什么你和我很难改变 我只听英语 |
| 1181 | as a child. | 小时候 |
| 1182 | I'm assuming you did too. | 我猜你也一样 |
| 1183 | And so it becomes harder for us as adults. | 因此,它变得困难 我们作为成年人。 |
| 1184 | This will be | 这将是 |
| 1185 | another thing I blame my parents for. | 还有件事我怪我父母 |
| 1186 | I'm just kidding. | 我只是在开玩笑。 |
| 1187 | That was a joke. | 那是个玩笑 |
| 1188 | We can blame them as | 我们可以怪他们 |
| 1189 | well. | 不错 |
| 1190 | But you told me earlier that you're a very auditory learner. | 但你早些时候告诉我 你是一个非常听力学习者。 |
| 1191 | Very much so. | 甚处来. |
| 1192 | My suspicion would | 我的怀疑会 |
| 1193 | be my prescription, the experiment we could do on you, which would be fun, is you need a Spanish | 做我的处方,我们可以做的实验 这将是有趣的,你需要一个西班牙语 |
| 1194 | immersion. | 浸润. |
| 1195 | So you need to just go. | 所以你需要离开。 |
| 1196 | In fact, this is your excuse. | 事实上 这是你的借口 |
| 1197 | You need to just go to Spain, | 你只需要去西班牙, |
| 1198 | pick a great city. | 选择一个伟大的城市。 |
| 1199 | My husband and I are talking about doing the Camino trail next year. | 我和我丈夫在谈论明年的卡米诺赛道 |
| 1200 | You're | 琌 |
| 1201 | auditory learner, so you need to go. | 听力学习者,所以你需要去。 |
| 1202 | And as you do the Camino, no English, none. | 和你做卡米诺, 没有英语,没有。 |
| 1203 | Then I'm going to be practicing before I go because I want to talk to Chris while we're on it. | 然后,我要去练习之前,我走了 因为我想和克里斯说话 当我们在它。 |
| 1204 | Only Spanish. | 只有西班牙语 |
| 1205 | You have to immerse, and you're going to have to force your brain to rewire. | 你必须浸润,你必须强迫你的大脑重新接线。 |
| 1206 | You know what this sounds like, Dr. Boyd? | 你知道这听起来像什么吗,博伊德博士? |
| 1207 | It sounds very hard. | 听起来很难 |
| 1208 | What you told us is what we need to do. | 你告诉我们的是我们需要做的。 |
| 1209 | It's exhausting. | 筋疲力尽. |
| 1210 | It really is exhausting. | 这真的很累人。 |
| 1211 | So when my daughter entered into this | 所以当我的女儿进入这个 |
| 1212 | late French immersion in elementary school, the teacher said, I will speak English to them | 老师说,在小学后期法语沉浸,我会跟他们说英语 |
| 1213 | the first week of school and then never again. | 上学的第一个星期 然后再也不会这样了 |
| 1214 | And she said, by Christmas, they'll be responding. | 她说,到圣诞节,他们会回应。 |
| 1215 | And I thought, oh my gosh. | 我想,我的天呐。 |
| 1216 | And my daughter came home multiple nights in tears. | 我女儿晚上哭着回家 |
| 1217 | She was so frustrated. | 她很沮丧 |
| 1218 | They did math. | 他们做了数学。 |
| 1219 | They did science. | 他们做了科学。 |
| 1220 | They did everything. | 他们做了一切。 |
| 1221 | By Christmas, they were speaking in French. | 到了圣诞节,他们正在讲法语。 |
| 1222 | It was truly remarkable. | 真的很厉害 |
| 1223 | In fact, I kicked myself. | 事实上,我踢自己。 |
| 1224 | I'm like, I should have been scanning her brain | 我觉得,我应该 扫描她的大脑。 |
| 1225 | the whole time. | 整个时间。 |
| 1226 | I missed it. | 我错过了 |
| 1227 | I had a twin in French immersion and a twin not. | 我有一个双胞胎在法国浸润 和一个双胞胎没有。 |
| 1228 | We could have | 我们可以 |
| 1229 | done the perfect twin study. | 做了完美的双胞胎研究。 |
| 1230 | I'm a terrible scientist. | 我是一个可怕的科学家。 |
| 1231 | But you're an amazing mother. | 但你是一个惊人的母亲。 |
| 1232 | I was trying to just dry tears. | 我只是想擦干眼泪 |
| 1233 | But I do suspect that for you to just immerse | 但我确实怀疑你只是浸泡 |
| 1234 | in auditory language would be the key. | 用听力语言是关键 |
| 1235 | I also realize the auditory and the | 我也意识到听觉和 |
| 1236 | speaking of it is what I need to do. | 说到它,我需要做的。 |
| 1237 | I don't care about reading it. | 不思议念诵. |
| 1238 | I just want to be able to speak | 我只想能说话 |
| 1239 | I think that once you were there and you were fully immersed, the reading would come very naturally. | 我认为,一旦你在那里, 你被完全浸透, 阅读会非常自然。 |
| 1240 | But you know what I'm going to do? | 你知道我会怎么做吗? |
| 1241 | That's a hypothesis. | 这是假设 |
| 1242 | I am going to, | 我会, |
| 1243 | this is going to be the thing that I'm going to learn and I'm going to start practicing. | 这将会是我要学习的东西, 我将开始练习。 |
| 1244 | What are the best things that I can do to help what I'm learning stick? | 我能做的最好的是什么来帮助我学习棒? |
| 1245 | So repetition is a big one. | 所以重复是一个很大的。 |
| 1246 | Just again, again, looking at it in different ways. | 复次复次以不同观察. |
| 1247 | So not just | 所以不仅仅是 |
| 1248 | repetition, but let's turn it on its side. | 重复,但让我们把它 侧面。 |
| 1249 | Let's look at it upside down. | 倒着看. |
| 1250 | 复说 back言. | |
| 1251 | So that would be one, because again, our brain does require this dose of practice | 因此,这将是一个,因为再次, 我们的大脑确实需要这种剂量的练习 |
| 1252 | in order to show that it's learned. | 以显其学. |
| 1253 | And then remembering that you have to sleep to have that | 然后记得你必须睡觉才能拥有它 |
| 1254 | memory be consolidated. | 内存要合并。 |
| 1255 | So you're going to have to practice it and then come back later and see, | 所以你得练习一下 然后回来看看 |
| 1256 | you actually learn it? | 你真的学会了? |
| 1257 | That's a test. | 试曰. |
| 1258 | Did you actually learn it? | 你真的学过吗? |
| 1259 | That's a test. | 试曰. |
| 1260 | It really is. | 没错 |
| 1261 | The next day, how much did we learn and then practice it again and then come back the next day? | 第二天,我们学到了多少,然后再次练习,然后第二天回来? |
| 1262 | Dr. Boyd, could you take us through, kind of from waking up through the end of the day, | Boyd医生 你能带我们过去吗 从醒来到最后 |
| 1263 | what are the habits and routines that really support neuroplasticity and better brain health? | 真正支持神经弹性和更好的大脑健康的习惯和常规是什么? |
| 1264 | Well, first you're going to have slept. | 首先你要睡觉了 |
| 1265 | I think starting the day with something positive is really important. | 我认为从今天开始 以积极的东西 是非常重要的。 |
| 1266 | Could be gratitude, could be this is going to be a great day, and here's why. | 这可能是感激, 这可能是一个伟大的一天, 这就是为什么。 |
| 1267 | Give yourself some ideas. | 给自己一些想法。 |
| 1268 | Exercise is certainly going to be in there. | 锻炼当然会在那里。 |
| 1269 | By the way, and I haven't said this, it doesn't matter when you exercise. | 顺便说一句,我还没说完 你锻炼的时候不重要 |
| 1270 | It could be right before you practice something, could be right after, could be a little bit later. | 可能就在你练习之前 可能就在后面 也可能在后面 |
| 1271 | It seems to not really matter a great deal when that occurs. | 发生这种情况时似乎并不重要。 |
| 1272 | Thinking about how you can keep your stress low or your cortisol down. | 思考如何保持压力低或皮质醇低. |
| 1273 | You could be in a stressful environment and still think about being mindful, letting it go, being compassionate. | 你可能处于一个紧张的环境里, 并且仍然想着要注意, 放手, 同情。 |
| 1274 | If you can't keep it all up, you're not perfect, and that's okay. | 如果你不能保持这一切, 你并不完美, 没关系。 |
| 1275 | Pushing yourself to learn something hard, being socially engaged seems to be very important for brain health and brain plasticity. | 推动自己学习一些硬的东西, 社会参与似乎对大脑健康和大脑的可塑性非常重要。 |
| 1276 | And always trying to learn something new. | 总是想学点新东西 |
| 1277 | So what is it you're trying to learn? | 你想学什么? |
| 1278 | And let's practice that today. | 今天我们来练习一下 |
| 1279 | You know what I love about that is that you just proved the statement that you said at the very beginning of our conversation, | 你知道我喜欢的是 你刚刚证明了 你在我们谈话一开始说的话 |
| 1280 | which is that simply by listening, you're going to grow and stretch your brain. | 就是通过倾听,你将成长和伸展你的大脑。 |
| 1281 | And one of the reasons why I love this podcast so much is because I learned something from every single person | 我这么喜欢播客的原因之一 是因为我从每个人身上学到了一些东西 |
| 1282 | that comes on this show, and I almost feel like my brain is getting bigger in my head because of your brilliance. | 我几乎感觉我的大脑因为你的聪明才智而变得愈发庞大 |
| 1283 | And now I'm like, oh, this is so cool. | 现在我喜欢,哦,这太酷了。 |
| 1284 | She's in a lab and she's researching the brain and studying all this stuff and doing all these cool things. | 她在实验室里研究大脑 研究这些东西 做这些很酷的事情 |
| 1285 | And now she's teaching me. | 现在她正在教我 |
| 1286 | And now I feel like I have a big brain. | 现在我觉得我有一个大大脑。 |
| 1287 | It's like the elastic pants, only it's the elasticity in my mind to learn new things. | 这就像弹性裤子, 只是它的弹性 在我脑中学习新事物。 |
| 1288 | Talk to me about being social. | 和我说说社交 |
| 1289 | Yeah. | 对 |
| 1290 | So being social seems to be one of these things that helps to reduce depression, to increase engagement, | 因此,作为社交 似乎是其中之一 有助于减少抑郁症, 增加接触, |
| 1291 | to cause you to have to practice our interactions, the complexity of the thought and the cues, the social, the verbal, the nonverbal cues. | 让你不得不练习我们的互动, 思想的复杂性和提示, 社交,口头,非口头提示。 |
| 1292 | All of those things together seem to be really important for brain health. | 所有这些东西加在一起,似乎对脑健康都很重要。 |
| 1293 | I think we're just built to be a social species. | 我认为我们只是被建设成为一个社会物种。 |
| 1294 | We want to be in a group and we want to be in a group that values us and loves us and cares for us. | 我们希望加入一个团体,我们希望加入一个重视我们,热爱我们,关心我们的团体. |
| 1295 | And those things together seem to be quite important for healthy aging. | 这些东西加在一起 似乎对健康的衰老很重要 |
| 1296 | I can see that. | 我看得出来 |
| 1297 | And I got to ask you, Dr. Boyd, is there something in particular as a neuroscientist that you do as your evening routine | 我得问你,博伊德博士 作为一名神经科学家,你做一些特别的事情 作为你的晚间常规 |
| 1298 | that is supporting brain health and neuroplasticity? | 支持大脑健康和神经弹性? |
| 1299 | When you get paid, you're told from a small age, pay yourself first. | 得到报酬后,从小就被告知,先给自己钱. |
| 1300 | Take the money you're putting in your savings and do that before you do anything else with your money, right? | 在你用你的钱做别的事之前 拿走你存的钱,对吧? |
| 1301 | So I always think about for me, my days are so busy and I travel so much. | 所以我总是为我着想, 我的日子太忙了,我经常旅行。 |
| 1302 | I always pay myself first. | 我总是先付钱 |
| 1303 | I actually do it in the morning. | 我早上真的会做 |
| 1304 | I'm going to flip your question. | 我要翻转你的问题。 |
| 1305 | Before anything gets in my way, every day I exercise. | 在有碍事之前 我每天都在锻炼 |
| 1306 | I always say I'm paying myself first. | 我总是说我先付钱 |
| 1307 | In the evening where I'm really trying to position myself is trying to be able to get to sleep. | 晚上,我真正想 定位自己是 试图获得睡眠。 |
| 1308 | So I'm a woman. | 所以我是一个女人。 |
| 1309 | I'm getting a bit older and my sleep is not as nice as it used to be. | 我变老了 睡得不像以前那么好 |
| 1310 | Actually, I can go to sleep. | 其实,我可以去睡觉。 |
| 1311 | I just can't stay asleep. | 我只是不能睡着。 |
| 1312 | This is my challenge of the last few years. | 这是我过去几年的挑战。 |
| 1313 | And so I've been really working hard on actually my sleep hygiene. | 所以我在做我的睡眠卫生工作 |
| 1314 | So a good dinner, less alcohol, sadly, and then moving towards, right? | 所以,一个好的晚餐,减少酒精, 可悲的,然后走向,对不对? |
| 1315 | Then moving towards what do I need to do to be able to sleep? | 然后走向我需要做什么才能睡觉? |
| 1316 | And so in the world right now, one thing I've learned that I need to do to be able to sleep is not to watch the evening news. | 所以,在现在的世界里, 我学到一件事,我需要做 才能睡觉,就是不看晚间新闻。 |
| 1317 | It just spins me up. | 它只是转动我。 |
| 1318 | So again, just thinking about what is going to raise my cortisol in the evening. | 再说一遍,想想晚上会怎样提高我的皮质醇。 |
| 1319 | And I know that... And don't do it. | 而且我知道... 而别行. |
| 1320 | And don't do it, right? | 不要这样做,对不对? |
| 1321 | Whatever that may be. | 不论如何. |
| 1322 | And usually that's involving looking at what's happening in the world. | 通常这涉及到看世界正在发生的事情。 |
| 1323 | And the last thing I do is I treat myself to just a little bit of reading. | 我最后要做的就是让我自己读一些东西。 |
| 1324 | And that's a habit I lost for many years when my kids were home and I just didn't have time. | 那是我多年以来失去的习惯, 当我的孩子们在家,我只是没有时间。 |
| 1325 | And my children are both at university right now. | 我的孩子现在都在大学里 |
| 1326 | And to just settle with a good book in the evening is, gosh, I'm boring and old, but it really is helpful to me. | 晚上用一本好书算账是,天啊,我又无聊又老了,但这真的对我很有帮助。 |
| 1327 | And in those periods in the night when I wake up, and I don't know if this is helping my brain health or not, | 在我醒来的夜晚 我不知道这是否有助于我的大脑健康 |
| 1328 | but laying and thinking I need to go back to sleep doesn't help. | 但躺下和思考我需要回去睡觉 没用的 |
| 1329 | I've done that experiment. | 我做了那个实验 |
| 1330 | So my new experiment is I just give myself a break and I get up and I read for a little while. | 所以我的新实验就是让我自己休息一下,然后站起来读了一会儿。 |
| 1331 | And then I try to go back to sleep and we see how it goes. | 然后,我试着回去睡觉,看看情况如何。 |
| 1332 | I love how normal you are as a neuroscientist running a huge research lab and teaching at a medical school. | 我喜欢你作为一个神经科学家 如何正常运行一个巨大的研究实验室 并在医学院教书。 |
| 1333 | And it makes it very, very relatable and accessible. | 这使得它非常,非常可重塑 和无障碍。 |
| 1334 | Dr. Boyd, if the person listening takes one thing away from this conversation, | 博伊德医生 如果听这话的人拿走了一件事 |
| 1335 | what do you think the most important thing to do is? | 你觉得最重要的事情是什么? |
| 1336 | I think the most important thing is to engage in something that's hard, learn something new, | 我认为最重要的事情是 从事一些艰难的事情, 学习一些新东西, |
| 1337 | acknowledge that it's hard, acknowledge that struggle is going to be good for your brain. | 承认这很难 承认挣扎对你大脑有好处 |
| 1338 | But we should always be pushing ourselves to learn something new, | 但我们应该总是 推动自己学习一些新东西, |
| 1339 | to do something that's hard and to do something that's challenging. | 做一些艰难的事情 做一些挑战性的事情 |
| 1340 | And it doesn't matter. | 且道无碍. |
| 1341 | It could be the guitar or needlepoint or bocce or how to make sourdough. | 可能是吉他、针头、胸罩 或如何做酸奶 |
| 1342 | Any of it works? | 有用吗? |
| 1343 | Any of it works. | 任何一个都行。 |
| 1344 | So it's just that engagement and that push of what it is that you're trying to do that you can't do now. | 所以,这只是 订婚和推 它是什么,你试图做 你现在不能做。 |
| 1345 | So what are we stretching ourselves to learn? | 那我们要学什么? |
| 1346 | Whatever it might be. | 无论它是什么。 |
| 1347 | Now I'm going to have to go do yoga, darn you. | 现在我要去做瑜伽了,该死 |
| 1348 | But whatever it may be that we are not able to do now that we'd like to be able to do, | 但是无论我们想做什么都不行 |
| 1349 | so always pushing and expanding those horizons, that's really setting us up. | 因此,总是推动和扩展 这些地平线, 这真的陷害了我们。 |
| 1350 | And I think that if you can just take away one thing in all that, because it will be hard, | 我认为如果你能把其中一件事拿走 因为那会很困难 |
| 1351 | is that just remember that that is changing your brain, | 只是记住,这是改变你的大脑, |
| 1352 | that you're engaging in these processes of neuroplasticity, changing your chemistry, | 你正在从事这些神经弹性过程 改变你的化学 |
| 1353 | your brain structure and your brain function kind of continually throughout that process. | 你的大脑结构 和大脑的功能 在整个过程。 |
| 1354 | Dr. Boyd, what are your parting words? | 博伊德博士,你说什么了? |
| 1355 | There's a saying, and forgive me if this is a bit geeky, that I love in Latin. | 有句谚语,请原谅我 如果这是有点怪异,我喜欢拉丁语。 |
| 1356 | 这是tum est. | |
| 1357 | And it means it is yours. | 它意味着它是你的。 |
| 1358 | So it is up to you. | 所以这取决于你。 |
| 1359 | And I think about it often for a couple of reasons. | 我经常考虑这个原因 |
| 1360 | One, coincidentally, it's the motto of the university I work at, UBC. | 顺便说一下,这是我在大学工作的座右铭,UBC。 |
| 1361 | But two, I love this idea that it is up to us, | 但第二,我喜欢这个想法, 这取决于我们, |
| 1362 | and it feeds so nicely into this idea of neuroplasticity. | 并且它能很好地吸收这种神经弹性的想法。 |
| 1363 | We've had a wonderful conversation and gone a lot of places, | 我们有一个美妙的谈话 并去了很多地方, |
| 1364 | but I really want people to take away from it this, | 但我真的希望人们从它中夺走这个, |
| 1365 | that your brain is shaped by the experiences around you. | 你的大脑是由你周围的经验塑造的 |
| 1366 | And it's up to you to choose wisely what those experiences are. | 由你明智地选择这些经历是什么。 |
| 1367 | What is it you want to engage in? | 你想参与什么? |
| 1368 | What is it you want to learn? | 你想学什么? |
| 1369 | What is it you want to avoid because you know they're not healthy on your brain? | 你想避免什么,因为你知道 他们不健康在你的大脑? |
| 1370 | Maybe that's social media. | 也许那是社交媒体 |
| 1371 | Maybe it's the influence of someone who's not positive in your life. | 也许是你生活中不积极的人的影响. |
| 1372 | So you have the opportunity to shape your brain by the experience that you provide to it. | 所以,你有机会通过你提供的经验塑造你的大脑。 |
| 1373 | It's going to be hard. | 将难. |
| 1374 | You're going to struggle. | 你会挣扎的 |
| 1375 | You're going to fail. | 你会失败的 |
| 1376 | And remember that all of those are incredibly good things | 记住,所有这些都是令人难以置信的好东西 |
| 1377 | as you're learning and you're changing your brain. | 当你正在学习,你正在改变你的大脑。 |
| 1378 | So I think if you put all of that together, | 所以我想如果你把这些都放在一起 |
| 1379 | my idea for you would be you can build the brain you want to have. | 我对你的想法是 你可以建立你想拥有的大脑。 |
| 1380 | Build the brain you want. | 建立你想的大脑。 |
| 1381 | Dr. Boyd, I loved talking to you. | 博伊德医生,我喜欢跟你说话 |
| 1382 | I loved learning. | 我喜欢学习 |
| 1383 | I loved hearing all about your research and how we can use experiences to shape our brain. | 我喜欢听到关于你的研究 以及如何利用经验塑造我们的大脑 |
| 1384 | I cannot wait to see how this ripples through the world | 我迫不及待想看这波波波如何横跨世界 |
| 1385 | and really empowers people as they share it with the people that they love. | 并真正赋予人们权力 当他们分享它与他们爱的人。 |
| 1386 | So on behalf of the person who's listening and everyone in their life | 所以,代表的人 谁在听 和每个人的生活 |
| 1387 | that they're going to share this remarkable episode with, I just want to say thank you. | 他们将会分享这段精彩的插曲, 我只想说,谢谢你。 |
| 1388 | Well, I want to thank you so much for having me. | 非常感谢你邀请我 |
| 1389 | I'm clearly a bit obsessed. | 我显然有点着迷。 |
| 1390 | I'm so excited to get to share this information. | 我很高兴能分享这个信息 |
| 1391 | Well, I'm thrilled to have you here. | 嗯,我很高兴你在这里。 |
| 1392 | And you absolutely killed it. | 你杀了它 |
| 1393 | I'm so excited about this. | 我很兴奋 |
| 1394 | And what I loved that Dr. Boyd just says is this sentence, | 我爱博伊德医生说的就是这句话 |
| 1395 | it is yours, that you can take everything that she shared with you | 这是你的,你可以带走她和你分享的一切 |
| 1396 | and taught you today and use it to shape your brain. | 并教你今天 用它塑造你的大脑。 |
| 1397 | And the way that you shape your brain shapes your entire experience of life. | 你塑造你的大脑的方式 塑造了你生命的全部经历。 |
| 1398 | How cool is it that your brain can change and grow | 你的大脑能改变和成长是多么酷 |
| 1399 | and learn new things all the way until the day you die? | 学新东西直到你死去? |
| 1400 | And now you know exactly what to do so that your brain will never be the same again. | 现在你知道该做什么了 让你的大脑不再一样了 |
| 1401 | It can be better and that'll make your life better. | 这会更好, 会让你的生活更好。 |
| 1402 | And in case nobody else tells you this, I wanted to be sure to tell you as your friend | 如果没人告诉你,我想告诉你 作为你的朋友 |
| 1403 | that I love you and I believe in you and I believe in your ability to create a better life. | 我爱你,我相信你 我相信你有能力创造更美好的生活 |
| 1404 | And Dr. Boyd sure convinced me and I know she convinced you | Boyd医生说服了我 我知道她说服了你 |
| 1405 | that the more you take care of your brain, the more you do hard things, | 你越照顾你的大脑, 你越做艰难的事情, |
| 1406 | the more you are committed to being a lifelong learner, | 你越是致力于成为终身学习者, |
| 1407 | the better you and your life get. | 你和你的生活会越好 |
| 1408 | So go do it. | 所以去做到这一点。 |
| 1409 | Alrighty, I'll see you in the very next episode. | 好吧,我会看到你 在下集。 |
| 1410 | I'll welcome you in the moment at play. | 我会欢迎你 在游戏的时刻。 |
| 1411 | Alrighty, and thank you for watching all the way to the end here on YouTube. | 好了,谢谢你在YouTube上 一路看到最后 |
| 1412 | I love being here with you. | 我喜欢和你在一起 |
| 1413 | Thank you for being a subscriber. | 谢谢你的订阅。 |
| 1414 | It's the single best way you can say thank you to me and the team | 这是你对我和团队说谢谢的最好方式 |
| 1415 | and all these extraordinary experts, | 以及所有这些非常专家, |
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