Leading Neuroscientist: Stress Leaks Through Skin, Is Contagious, Gives You Belly Fat! Dr Tara Swart
发布时间 2023-09-25 07:00:20 来源
Did you know there's a really fascinating experiment done on weightlifters? They lifted no weights for two weeks. They just sat there and they visualized themselves lifting weights. They had a 13% increase in muscle mass. People should realize how much potential they have in their brains. Doctor Tara Swat. She's a neuroscientist, medical doctor, executive advisor, and bestselling author. She's here to teach us on how to build mental resilience to overcome our biggest challenges. Is stress contagious? So cortisol is the main stress hormone and it will leak out of our sweat about this far around us, go into the skin of everybody else, and it's gonna impact them. And as a survival mechanism, it will help you to store fat around your abdomen. So stress causes belly fat. Belly fat. That's really hard to shift.
你知道吗？有一个非常有趣的实验是对举重运动员进行的。他们两个星期都没有举起任何重量，只是坐在那里想象自己在举重。结果他们的肌肉质量增加了13%。大家应该意识到自己的大脑有多大的潜力。塔拉·斯沃特博士是一位神经科学家、医学博士、执行顾问以及畅销书作家。她来教我们如何建立心理韧性，应对我们最大的挑战。压力是可以传染的吗？皮质醇是主要的压力激素，它会从我们的汗液中渗出，大约在我们周围这么远的范围内，进入其他人的皮肤，影响到他们。作为一种生存机制，它会帮助在你的腹部周围储存脂肪。所以压力会导致腹部的脂肪，而这种脂肪是很难减掉的。
There's another rabbit hole you could go down about social contagion. So there are statistics that show that you meet people who are at a similar psychological level to you. For example, if someone gets divorced, you're more likely to get divorced in the next year. Your own brain can play tricks on you. So what can I do about that? The brain is actively growing and changing till we're about 25. But from 25 to 65, if you do things that are intense enough to force your brain to change, you will actually improve the highest functions of the brain. Things like regulate your emotions better, solve complex problems, think flexibly, override any unconscious biases that you may have. It begs the question then, where do I start? Dr. Tara Swat, one of the sort of existing ideas that you're working on, what you speak about is confronting the unhelpful existing preconceptions about the brain and human potential that your work is confronting head on.
关于社会感染效应，还有另一个值得深入探讨的话题。有统计数据显示，你会遇到和你心理层次相似的人。例如，如果有人离婚，你在接下来一年里离婚的可能性也会增加。我们自己的大脑有时会欺骗我们。那么我应该怎么做呢？大脑在我们25岁之前一直在积极地生长和变化。但在25岁到65岁之间，如果你做一些足够强度的事情来迫使大脑改变，你实际上可以提高大脑的高级功能。这包括更好地调节情绪、解决复杂问题、灵活思考，以及克服任何潜意识中的偏见。那么问题来了，我应该从哪里开始呢？Tara Swat博士提到，你正在研究的一个现有想法是直面人们关于大脑和人类潜力的一些不太有帮助的既定观念。
So the first thing I came up against because this was around the time of the financial crisis was the lack of understanding of the brain-body connection. So these high performing executives were kind of acting like their body was just the vehicle that was moving their brain around from meeting to meeting, and both disrespecting their physical health, but also not understanding that what they are actually really being paid for was to use their brain. And they weren't creating the best conditions for that brain to operate in. I'm talking about really basic things like sleep and a good diet and hydration and not being sedentary, managing your stress, etc. So you know this tiny organ, if it's not in an environment that is giving it the best chance of doing its job, it's not going to, and a crack’s going to appear somewhere.
当时正值金融危机期间，我首先遇到的问题是人们对大脑和身体之间联系的缺乏理解。这些高管表现得像是他们的身体只是用来搬运大脑，从一个会议到另一个会议，对自己的身体健康不够重视，同时也没有意识到实际上他们被支付薪水是为了使用大脑。然而，他们并没有创造出让大脑最佳运作的条件。我这里指的是一些非常基本的事情，比如充足的睡眠、良好的饮食、保持身体水分、不久坐不动、管理压力等。所以，这个小小的器官，如果没有处在一个有利于运作的环境中，它就不能发挥最佳作用，总会在某个地方出现问题。
The first time I really kind of had a big confrontation with the bank was when people were dropping dead on the trading floor of heart attacks. They asked me to work more in my capacity as a former medical doctor to help with physical stuff, and I said I can't do that if we don't address the mental and emotional peace because that's what's causing this. And they just could not get that. What did you want to do with those people in a specific and practical sense? What if you could have been in charge of preventing them from dropping dead on the trading floor? Where would you have started? The understanding that stress, everything that you're experiencing mentally and emotionally that's challenging, and things like a lot of travel, which is challenging for your body, raises levels of the hormone cortisol, which comes from your adrenal glands.
第一次，我与银行发生重大冲突是因为交易大厅有人因心脏病发作而去世。他们要求我以前医生的身份帮助解决一些身体问题，我说如果不解决心理和情绪问题，我无法做到，因为那才是问题的根源。但他们就是无法理解这一点。如果让你负责防止他们在交易大厅猝死，你会如何做？从哪里开始？关键是要理解压力，以及所有让你精神和情绪上感到挑战的事，比如频繁出差，这些都会提高皮质醇激素水平，而这种激素是由肾上腺分泌的。
That cortisol courses around your blood through your entire body and brain. And the brain has receptors for understanding what's going on in terms of threat to your survival. So in a 24-hour cycle, depending on your age and your gender, there's a normal range for cortisol. So it can go up and down like this; you know, if something challenging happens, we need to adapt and rise to meet that challenge. But when that level is above the top range all the time, these receptors in your brain basically think that there's an imminent threat to your survival. So there's this whole cascade of hormones and that basically cortisol causes inflammation in the body. So inflammation of your vascular system, inflammation around your heart, and everything else got.
皮质醇在血液中流动，贯穿全身和大脑。大脑中有受体来理解生存威胁的状况。在一个24小时的周期内，根据你的年龄和性别，皮质醇有一个正常的范围，所以它可能会上升和下降；例如，当遇到挑战时，我们需要适应并迎接挑战。但如果这种水平总是高于正常上限，你的大脑受体会认为存在迫在眉睫的生存威胁。这会引发一系列的激素反应，基本上皮质醇会导致身体的炎症，比如血管系统的炎症、心脏周围的炎症等。
Particularly around that time, we were seeing a lot of heart attacks caused by stress. This was in the absence of high blood pressure, high cholesterol, smoking. It was all stress. I read a study and I was watching a TED talk that seemed to make the case that stress was somewhat subjective, i.e., it's an interpretation of events. So one can be in a situation where they feel very stressed. You can put a different person in that situation, and they wouldn't experience it as stress. Also, there is, I think, a quite famous TED talk that makes the case that stress only has physiological consequences in the form of disease and inflammation and the heart attack you’re describing. If we believe that stress is going to have that effect on us, if we believe stress is bad, it's bad.
在那个时候，我们发现很多心脏病发作是由压力引起的。这些病例没有高血压、高胆固醇或吸烟的因素，完全是由于压力。我读了一项研究，并观看了一个TED演讲，认为压力在某种程度上是主观的，也就是说，它是对事件的一种解释。一个人在某种情况下可能感到非常有压力，而另一个人在同样的情况下可能并不觉得有压力。另外，还有一个非常有名的TED演讲指出，压力带来的生理后果主要表现为疾病、炎症以及你提到的心脏病。如果我们相信压力会对我们产生这样的影响，认为压力是不好的，那么它就真的会变得糟糕。
Yeah I get that Is that true? Um So I would define stress as when the load that you perceive on you physically, mentally, emotionally or spiritually is too much for you to bear So yes, it is subjective Um when I moved into business and leadership People would use the terms good stress and bad stress And I found that really difficult having been a psychiatrist And seeing people actually break down To think that there's any such thing as good stress. But what I have you know the way that I've adapted that over the last 10 or 15 years Is that there's an adaptive response which is a healthy response to a challenge And we have that for a reason we need that and that can be a good thing.
好的，我明白了。这是真的吗？嗯，我会将压力定义为，当你在身体上、心理上、情感上或精神上感受到的负担超出你的承受能力时，那就是压力。所以，是的，压力是主观的。 当我进入商业和领导领域时，人们用“好压力”和“坏压力”来形容压力。作为一名精神科医生，看到人们因压力崩溃，我觉得“好压力”这个概念很难接受。但在过去的10或15年里，我已经改变了看法。我认为有一种适应性反应，是对挑战的健康反应。我们有这种能力是有原因的，它是必要的，而且可以是好事。
But that should be a spike it should go up and it should go back down again If it stays high all the time That's not good My second question now was about the contagion of stress Once upon a time I googled Because I had a thesis I googled Is stress contagious And it came up and it said it was contagious Is it contagious in what circumstances do we need to be aware of that contagion And more importantly how and why is it contagious?
这应该是一个尖峰现象，也就是它应该突然升高，然后又回落。如果它一直保持在高水平，那就不好了。我的第二个问题是关于压力的传染性。曾经有一次，我出于论文研究的目的上网搜索“压力是否具有传染性”，结果显示它确实具有传染性。那么，压力在什么情况下是传染的呢？我们需要注意这种传染现象吗？更重要的是，为什么以及如何会有这种传染性？
Okay I will tell you the answer to that but I'm going to ask you a question first How do you ever walked into a room with someone And by the time you've left that meeting with them you just feel so drained Okay so you know the feeling so I'll tell you how it works physiologically I'm going to start with something else to like build you up to this story. So did you know that women who lived together or work closely together will synchronise their menstrual periods within two or three months? Yeah I found this out many years ago and it has completely changed my perception on so many things So many things because I have to be honest I'm a very sort of logical I need like science and evidence and so I always thought about I don't know physical physical things like if I can't see it doesn't exist Yeah kind of been like my like framework for thinking about life And when I heard about that I checked it was true found out it was true And it broke the frame in which I think.
好的，我会告诉你答案，但首先我要问你一个问题。你有没有过这样的经历：和某人一起走进一个房间，离开时感觉被耗尽了所有精力？如果你知道这种感觉，那我就告诉你这种情况在生理上是怎么回事。不过，我先讲点别的内容给你铺垫一下这个故事。
你知道吗，生活在一起或者工作接触密切的女性，她们的月经周期会在两到三个月内同步？多年前我知道这个事情后，我对于很多事情的看法彻底改变了。老实说，我是那种非常讲逻辑的人，我需要科学和证据，因此我一直认为如果看不见的东西就不存在。这基本就是我看待生活的框架。而当我听说这个现象时，我验证了它是真实的，这彻底打破了我的思维框架。
Because if there are and if it's possible that invisible forces now between me and you Mm-hmm are interacting with our bodies. I get one. What else is possible Sorry, I'm already using a certain form of eye contact with you to create emotional resonance Uh-oh. What have you done to me? We're gonna get sidetracked. Do you want to go back to the hall? Eye contact. Are you using with me? So basically We'll go back to the hallmate thing. We'll just park that. We'll park that. It's it's related.
因为如果现在在你我之间真的存在看不见的力量，并且它们可能正在与我们的身体互动。那么，还有什么是可能的呢？抱歉，我已经在用某种眼神交流方式与你产生情感共鸣。糟糕，你对我做了什么？我们可能会偏离主题。你想回到大厅吗？我们可以把眼神交流的事先放在一边，这和之前说的有关系。
Um so When a baby is born One of the ways that it learns what emotion the mom's experiencing how it understands its own emotions You know everything that grows over childhood and teenage and to you know pro social behavior starts off mostly with eye contact with the mom So at first they can hardly see anything they can just kind of see two blobs and then they start to understand more About like micro facial expression changes and stuff, but eye contact with the mom is hugely important So most people are right-handed So they'll be holding their baby in their left arm so they can still use their dominant hand to do stuff.
嗯，所以当一个婴儿出生时，他们学习妈妈在经历什么情绪以及理解自己情绪的一种方式，就是通过与妈妈的眼神交流。孩子在童年和青春期不断成长，形成亲社会行为，而这一切大多是从与妈妈的眼神交流开始的。一开始，婴儿几乎看不清楚任何东西，只能看到两个模糊的影子，但随着时间的推移，他们开始理解更微小的面部表情变化。然而，和妈妈的眼神交流非常重要。大多数人都是右撇子，所以他们会用左臂抱着宝宝，以便右手可以自由做事情。
And that means that when you gaze at your baby Your right eye is looking into their left eye And then that interaction that from the optic nerve is Going around the brain. It's impacting the um Amygdala where emotions come from and it's creating this emotional resonance loop That's part of how the mother and the baby bond So that right eye to left eye eye contact is the most bonding eye contact that you can have with someone. Now you could say oh but my mom was left-handed or you could be left-handed But you know if I'm taking a chance on trying to build that bond with someone That's the Statistically most likely one to create good resonance between you.
这段文字的中文翻译是：
这意味着，当你注视你的宝宝时，你的右眼会看进他的左眼。这种互动通过视神经传递到大脑，影响到了情绪来源——杏仁核，进而形成一种情感共鸣回路，这是母婴建立联系的一部分。因此，右眼对左眼的目光接触是最能建立联系的目光接触。你可能会说哦，但我妈妈是左撇子，或者你自己是左撇子。但你知道，如果我想努力与某人建立联系，那么这种目光接触在统计上最有可能创造出良好的共鸣。
So you walked in here and you started looking in my left eye? I waited till we sat down I gave you a hug you give me a hug, you know, so all those little things they start to And you know we've laughed about a few things before we've come on air those are the sorts of things that create like um higher levels of the bonding hormone, oxytocin so you're more likely to lower your guard trust the person take a healthy risk um. So yeah, I mean like I said I know that stuff so I lived my life like that just want to get get make sure I've got that clearly in my mind so I could repeat that to someone else Later go for dating.
所以你走进来的时候开始看我的左眼？我等到我们坐下，我给了你一个拥抱，你也给了我一个拥抱。你知道，这些小细节开始在一起发挥作用。我们在上节目之前也一起笑过一些事情，这些都是可以提高结合激素——催产素水平的事，所以你更可能放下戒备，信任对方，冒一些健康的风险。嗯，所以，就像我说的，我懂这些，所以我按照这样的方式生活，只是想确保我把这些都清楚地记在脑海中，以便以后可以对别人重复，尤其是在约会上。
Yeah, of course it is. I think we might go down that path a little bit. But the reason that works is because there's an association in our brains that if someone is looking into your left eye it kind of triggers something a bonding response that is quite innate in us. Yeah, that's it basically yeah, okay super interesting what else. What else if I'm trying to bond with someone so everybody listening to this right now whether they're in work they're in sales they're looking for a partner whatever It's a nice little trick to look into someone's left eye. I'm gonna only look into your left eye for a time with your right eye. How do I I'm just looking with both?
当然啦，我想我们可能会尝试这种方法。这个方法之所以有效，是因为我们的脑中存在一种关联：当有人看着你的左眼时，会触发一种本能的情感纽带反应。基本就是这样，非常有趣。那么还有什么呢？如果我想和某人建立联系，无论是工作中、销售中还是寻找伴侣时，都可以试试这个小技巧，就是注视对方的左眼。不过我该怎么只用右眼看对方的左眼呢？实际上我还是会用双眼看的。
Yeah, you feel like that but once you start doing this I promise you you will notice a difference. Okay, um what else what are the tricks to encourage bonding? Encourage bonding so physical interaction so um you know depending on the appropriateness of it minimum handshake maybe a hug maybe a kiss on the cheek you know depending on what situation you're in I do this handshake where I we hugged so we didn't handshake I many many years ago I read an article that if when you have a hot shakes in one's hand you put the other hand over the top of it it creates a sense of warmth and trust so I've been doing that for 10 years now give them my left hand on my right hand and then the other hand goes over the top of it.
是的，你可能会有这样的感觉，但一旦你开始这样做，我保证你会注意到不同。好的，那么，还有什么其他方法可以促进人际关系？促进人际关系可以通过肢体接触来实现，根据情况的适宜性，最基本的可以是握手，也可能是拥抱，或者脸颊上的吻，这取决于你的所在场合。多年前，我读到一篇文章，说在握手时，如果用另一只手覆盖在握着的手上，会带来温暖和信任的感觉。所以我已经这样做十年了，就是用左手握住对方的右手，然后再用另一只手盖在上面。
It's definitely extra and you see this in a lot of um kind of more ancient cultures that there is like more of a handshake than what we do which seems it's just one hand and it's quite brief and stuff. So yeah, the more of that kind of physical touch that you can get the the best so you know everyone that I've met since I've come in this morning I've either shaken hands with them will hug to them and I would not not do that.
这的确是有些与众不同的，你会在很多更古老的文化中看到，有一种比我们现在更丰富的握手方式。我们的握手通常只是用一只手，而且比较短暂。在这些文化中，身体接触的形式会更多样化。我今天早上遇到的每个人，我都会和他们握手或拥抱。我绝不会省略掉这样的接触。
Mm-hmm Is there anything else in terms of encouraging the release of oxytocin that you're aware of what are the behaviors that increase that bonding chemical in our brains? Um, I contact and touch are the main ones okay laughing together is another one um and then not to do with another person, but if you take a bath rather than a shower then you'll release more oxytocin massage helps well you're immersed in warm water, so it feels like a hug. So you you'd theoretically get out of the bath and be kinder and happier and More people would want to bond with you more well. You'll be more in the mode of bonding doing that yeah.
嗯嗯，你知道还有什么能促进催产素释放的行为吗？有哪些行为可以增加我们大脑中这种建立联系的化学物质呢？嗯，眼神交流和触摸是主要的方式。一起笑也是一种。此外，不涉及另一个人的情况下，如果你洗澡而不是淋浴，也会释放更多的催产素。按摩也有帮助，因为你浸泡在温水中，感觉就像被拥抱。因此，理论上你洗完澡后会变得更友善、更快乐，自然会有更多人想与你建立联系。通过这样做，你会更容易进入建立联系的模式。
So interesting what about um vulnerability? Because I heard shared struggle is one of the things that is oxytocin yeah, so um yeah going through something not necessarily traumatic, but that's highly emotional that is very bonding as well. So we see this a lot on the reality shows where people are like oh, we're gonna be friends for life. You know if you do something like a skydiver a bungee jump in a group then you know you do feel more bonded to those people um, but they're not as practical as the just the little things that you can do every day.
关于脆弱性这个话题真的很有趣。我听说共同的奋斗是促进催产素分泌的因素之一。经历一些不一定是创伤性的，但高度情绪化的事情也是非常有凝聚力的。在真人秀节目中，我们经常看到人们说“哦，我们会成为一辈子的朋友”。比如，如果你和一群人一起去跳伞或蹦极，那么你确实会觉得与那些人更亲近。然而，这些活动不如我们日常生活中能做的一些小事那么实用。
Okay, so let's get back to this hall moon conversation. We'll take that off the shelf. So we're talking about stress and the contagion of stress. So you started by setting the scene with the fact that women who interact with each other physically closely they synchronize their menstrual cycles and so whenever I want to explain something that's complex or I don't actually know the current neuroscience. I always take it back to what happened in ancient times. So when we were living in the cave, the men hunted and gathered and lived quite nomadically. So sometimes they would go away for months at a time and actually if they went far enough away and were closer to another cave of the same tribe they would actually just stay there and never return to the original tribe original cave. But mostly they would leave for weeks or months and then return to the original cave and in those days the most fundamental important thing for the survival of the human species was that the alpha male must pass on his genes.
好的，我们回到这个半月形的讨论。我们先把这个话题搁置一旁。接下来我们要谈的是压力及其传染性。你最初通过描述这样一个场景来引入话题：女性如果彼此之间有密切的身体接触，她们的月经周期会同步。因此，每当我要解释一些复杂的东西，或者我对当前的神经科学不太了解时，我总是把它回溯到古代发生的事情。那时候，我们住在洞穴里，男人们负责狩猎和采集，生活方式非常流动。有时，他们会离开好几个月，如果走得足够远，接近同一部落的另一个洞穴，他们可能会留在那里，而不回到原来的部落和洞穴。但大多数情况下，他们会离开几周或几个月，然后回到原来的洞穴。在那个时代，对于人类种群的生存而言，最根本和重要的是确保首领男性将其基因传递下去。
So if he was gonna be away for months and he couldn't you know that they weren't meant to defend the women from predators maybe there was going to be a spell of the ice age and they were all freeze to death or they wouldn't have food, he needed to make sure that at least five women were impregnated with his sperm at the same time. So that if there was a food shortage or there was like still birth or miscarriage or whatever at least one out of five would survive. So to be able to do that they had to be fertile at the same time. So that's why that mechanism exists. Now we don't need that mechanism now but it's still wired into the way that we operate. So those sex steroid hormones like estrogen and progesterone they leak out of our sweat about this far around us and that's why if you're living with another woman or if you know you're sitting across the desk every day then particles of hormone from my sweat would go into the through the skin of the other woman if she's within what distance?
所以，如果他要离开几个月，而他无法保证他们防御捕食者，也许会有冰河时期将要来临，他们会冻死或者没有食物，他需要确保至少有五名女性同时怀上他的孩子。这样，如果有食物短缺或者有死产、流产等情况，至少五人中会有一个能存活。所以，为了做到这一点，她们需要同时具有生育能力。这就是这种机制存在的原因。现在我们不再需要这种机制，但它依然影响着我们的运作方式。性激素如雌激素和孕酮会通过汗液在我们周围扩散。如果你和另一名女性住在一起，或者每天坐在对桌，那么我的汗液中的激素微粒会进入另一名女性的皮肤中，只要她在这个距离之内。
I mean, it's not you wouldn't have to be sitting next to each other; if you lived together then that means you're interacting enough that it would happen. Okay, so particles are not not if you work together. If you work together and you sit right next to each other every day then it does happen too. So you know in a small office that's got like six girls in it that the menstrual synchronization will happen. Interestingly, it's led by the alpha female so yeah. So you can work out if you don't know already who the alpha female is. Well, if you know, basically, let's say my cycles don't change and everyone says oh, I got my period early or I haven't had my period yet but now it started then that would mean that probably I was the alpha female.
我的意思是，你们不一定非得坐在一起；如果你们住在一起，那就说明你们互动得足够多，这种情况就会发生。好吧，就算是一起工作的人也是一样的。如果你们每天都紧挨着坐，那么这种事情也会发生。所以在一个有六个女生的小办公室里，经期同步是会发生的。很有趣的是，这种情况通常是由“首领型”女性引导的。所以，如果你还不清楚谁是首领女性，你可以这样判断。假如我的周期没有变化，而别人都说她们的生理期早到了或者晚到了，然后突然又来了，那可能就意味着我是那个首领型女性。
How does the body know who the alpha female is? That will be to do with levels of testosterone. Why did the body, why does that matter who the alpha female is? Why does it matter that they think up with her? I don't know if it really matters; I think it's just a case of physiology. So it's a little bit like in the troops of gorillas, the stress levels of the silverback gorilla affect the other gorillas more than gorillas who appear to each other. So there is, we have a natural hierarchy and it must be related to survival as well so she was probably the person who the alpha male was going to impregnate first probably. So everyone needs to kind of fall in line because when she starts having sex, they need to be ready. Yeah, okay.
身体是如何识别谁是“阿尔法雌性”的呢？这与体内睾酮水平有关。为什么身体会在意谁是“阿尔法雌性”？其他人为什么需要与她取得联系？我不确定这是否真的重要，我认为这只是一种生理现象。这有点像在大猩猩群体中，银背大猩猩的压力水平比其他普通大猩猩对群体的影响更大。所以我们有一种自然形成的阶层结构，这也可能与生存有关。她可能是“阿尔法雄性”最先选择繁殖的目标。所以每个人都需要跟随她，因为当她开始交配时，其他人也需要做好准备。嗯，好吧。
And also, it'll probably be to do with things like, you know, survival genes. So it'll be the people with the hardiest genes because that's what you want to pass on as well. Okay, make sense. Make sure resilient. Okay. Okay, so where were we stressing contagion? The number of hormones and the menstrual cycle. So basically cortisol is a hormone that works in that same way. So cortisol is the main stress hormone and this one doesn't matter if you're male or female but it does matter where you are in the hierarchy of the organization as I just mentioned. So usually in that conversation I mentioned to you where you go into a room and you just feel completely drained afterwards usually the person that comes out feeling drained is less senior than the person that's had that effect on them.
这段文字可以翻译成中文，并尽量保持易读性：
"此外，这可能与生存基因有关，比如我们希望传递下去的坚韧基因。好的，明白了，确保有韧性。好，那么我们刚才在哪儿？说到压力的传播、激素数量和月经周期。简单来说，皮质醇是一种以相同方式运作的激素。皮质醇是主要的压力激素，不管你是男性还是女性都会受到影响，但正如我刚才提到的，它在组织结构中的级别对其起到了一定作用。通常情况下，在一个房间里开会后感到精疲力竭的人通常是在职位上不如对方的人。"
And that's why this is so crucial to leadership because your stress levels as a leader, as a CEO, are going to have more impact on everybody else than the rest of the people put together basically. So managing your stress is obviously important for you but it's important in terms of what happens to other people and the first issue I came up against was CEOs and CFOs that said well I won't show them that I'm stressed. I won't, I won't tell them what's happening with the numbers. I won't display emotions in front of them and I said they're still going to know physiologically, it's going to impact them. So now you really have to do something about it.
这就是为什么这对领导力如此重要的原因，因为作为领导者或首席执行官，你的压力水平对其他所有人的影响基本上要比其他所有人加起来还要大。所以管理你的压力显然对你自己很重要，但更重要的是这会影响到其他人。我最初遇到的问题是，一些首席执行官和首席财务官表示他们不会让团队看到自己的压力状态，不会告诉他们财务数据的情况，也不会在他们面前表现出情绪。我告诉他们，员工其实还是会从生理上察觉到压力，这仍然会对他们产生影响。所以你必须要正视和处理自己的压力。
And the other thing about cortisol which is... quite funny Well one of the side effects is quite funny is that as a survival mechanism It will help you to store fat around your abdomen So you know again in the cave if you were potentially going to like not find food for a month Then if you had extra fat around your abdomen you could digest that and survive till you could find food So with my clients and financial services it got to a point where as soon as I walked into the room They just lift their t-shirt up and say now you know how I've been in the last month And then I had a really really funny incident when I was speaking at a bank And the CEOs PA was there in the audience And I was explaining that you know leadership stress leaks down that that stress can lead to abdominal fat that you can't shift Because she shouted out So he's the reason that I'm fat But Steve no one laughed really yeah And that's when I knew that okay he obviously is like really stressing everyone out
皮质醇的另一个特点是，非常有趣的是，它作为一种生存机制，会帮助你在腹部储存脂肪。在古时候，如果有可能一个月找不到食物，腹部多余的脂肪可以供你消耗，让你活到找到食物。所以在我金融服务行业的客户中，当我走进房间时，他们会直接掀起T恤说：“现在你知道我上个月过得如何了。” 有一次，我在一家银行演讲时，发生了一件特别有趣的事。首席执行官的助理也在场，我解释说，领导的压力会传递下来，这种压力可能导致腹部脂肪堆积，难以消除。她突然大喊：“所以我胖都是他的错！”但现场没有人笑，当时我就意识到这位首席执行官肯定给大家带来了很大的压力。
Oh gosh no one laughed no Yeah Through fear or something or just Because they were put it was true it wasn't funny it was true Jesus So stress causes belly fat Belly fat that's really hard to shift so again what I would see with people is that they would say Oh I put on a bit of weight around the middle you know had to loosen the belt a bit So I've started eating less I've started like exercising more and I still can't shift it And again that's when I would explain this is the impact of cortisol As long as you're still leaking out extra cortisol nothing's going to change so And like I said even exercising more or eating better Less or differently whatever it is wouldn't shift that fat you had to get to the root cause you had to reduce the cortisol
哦天哪，没人笑，是的。因为他们害怕还是什么的，还是因为它是真的，不好笑，是真的。天哪，所以压力导致腹部脂肪，而腹部脂肪很难减掉。我见到的情况就是，有人会说：“哦，我的腰围胖了一点，你知道的，腰带得松一点。”所以他们就开始吃得少一点，锻炼更多，但是还是看不到效果。这时候我会解释，这是皮质醇的影响。只要你仍然分泌多余的皮质醇，情况就不会改变。所以即便增加锻炼或吃得更好、更少或者以不同方式去吃，也无法减掉那个脂肪。你必须找到问题的根源，必须降低皮质醇水平。
It also made me think about when you Consider promoting someone in your organization You have to be very careful that if you put a particularly stressed Caught is our leaking individual high in the organization there's going to be a Significant impact for everyone below them. Yeah Is that accurate is that an accurate? Yeah, yeah. No, that's a really good way of putting it I mean I always think of that phrase what got you here won't get you there which is more about the fact that people get promoted Because they got it what they do but they don't really get taught all the you know best management and leadership skills But that's a really pertinent point if there are a A person who is stressed particularly who suppresses stress Um, which some of these you know successful people do Then it would have an impact down the organization
这段内容中文的易读翻译可以是：
这也让我想到，当你考虑在组织中提拔某人时，你需要非常谨慎。如果你把一个特别紧张、在某种程度上存在问题的人提拔到组织的高位，会对下面的所有人产生重大影响。是的，这样说准确吗？是的，是的，这确实是很好的表达。我总是想到那句话：“让你达到今天成就的能力并不足以帮助你达到更高水平。” 这句话主要指的是，人们通常因为他们现在所做的事情做得很好而得到升迁，但他们并没有真正学会所有优秀的管理和领导技能。然而，你提到的那个观点很重要，如果一个人特别紧张，尤其是那些压抑自己压力的人，这样的人即使在其职业生涯中取得了成功，也会对整个组织带来影响。
It begs the question then so if someone's listening to this and they go do you know what? I'm a leaky cortisol person. I'm highly stressed and it's Probably getting to people around me What can I do about that? So first of all if someone's saying that half the battle is one the problem is when people are not aware of that Um, but let's say you are so let's say that I give you that list of Signs and symptoms that you've got high levels of cortisol which include things like sleep disruption because cortisol is part of the 24 hour clock Melatonin helps us to wake up cortisol health Melatonin helps us to fall asleep cortisol helps us to wake up Um, maybe you've noticed the belly fat Um, because of the really strong connection between the brain and the gut Any sort of reflux or indigestion symptoms are often signs that you've got high levels of cortisol too
如果有人听到这个并想：“你知道吗？我就是一个‘漏出’皮质醇的人，压力很大，可能也影响到了我周围的人，我该怎么办呢？”首先，如果有人意识到这一点，那问题就解决了一半。问题在于很多人并没有意识到这一点。不过，假设你已经意识到了，那么我会给你一个列出皮质醇水平高的各种迹象和症状的清单。例如，睡眠中断，因为皮质醇是24小时生物钟的一部分。褪黑激素帮助我们入睡，而皮质醇帮助我们醒来。你可能还注意到腹部脂肪的增加，因为大脑和肠道之间的联系非常密切。任何胃酸倒流或消化不良的症状也通常是皮质醇水平较高的标志。
And of course things like irritability and mood changes What I mostly would hear people say is that I can just about keep it together when I'm at work But when I get home if my kids are you know annoying or my Partners asking for too much. I just snap So that means you're like one step away from snapping at work if somebody like pushes you to far So that's not good Because cortisol is pro inflammatory. It's very drying of the system as well So you might notice that your skin's really dry or you've got skin problems Your skin isn't just the physical Border of your body. It's the psychological boundary of your body too. So often stress shows up in the skin then
当然，像易怒和情绪变化这样的情况是很常见的。我经常听到人们说，他们在工作时还能勉强控制住情绪，但一回到家，如果孩子惹人烦或者伴侣要求太多，他们就会立刻爆发。这意味着，在工作时，你离情绪失控也就差一步，只要有人稍微推你一下就可能爆发。这可不好，因为皮质醇是一种促炎性激素，它会让身体变得很干燥。你可能会注意到自己的皮肤非常干燥，或者出现皮肤问题。皮肤不仅是身体的物理边界，也是心理的边界，所以压力往往会在皮肤上表现出来。
There are two main things that you can do One is physical exercise because you can literally sweat cortisol out of your body So you can sweat excel excess cortisol out of your body by doing a robox exercise Um, the other one is So writing out what's on your mind rather than just said it be in there and keep going round and round Or if you've got a therapist or a trusted friend speaking it out loud. So it's all about getting cortisol and or The negative thoughts that are associated with your stress out of your brain body system
有两个主要的方法可以帮助你。一个是进行体育锻炼，因为通过锻炼你可以有效地将体内多余的皮质醇排出。比如，通过有氧运动出汗，可以帮助排出多余的皮质醇。另一个方法是，把心里的想法写下来，而不是让它们一直在脑海中徘徊不去。或者，如果你有心理治疗师或值得信赖的朋友，可以试着大声说出来。总之，这一切都是为了将皮质醇和与压力相关的负面想法从你的大脑和身体系统中释放出来。
I think this is fascinating. I looked at the back end of our YouTube channel and it says that since this channel started 69.9% of you that watch it frequently haven't yet hit the subscribe button. So I have a favor to ask you: if you've ever watched this channel and enjoyed the content, if you're enjoying this episode right now, please can I ask a small favor? Please hit the subscribe button. It helps this channel more than I can explain. And I promise if you do that to return the favor, we will make the show better and better and better and better and better. That's the promise I'm willing to make you if you hit the subscribe button. Do we have a deal?
我觉得这件事很有趣。我查看了我们YouTube频道的后台数据，发现自频道开设以来，有69.9%的观众经常观看却还没有点击订阅按钮。所以我有个小请求：如果你曾经看过这个频道并喜欢我们的内容，或者你现在正在享受这一期节目，能否请你帮个小忙？请点击订阅按钮。这对我们的频道帮助非常大。并且我向你保证，如果你这样做，我们将把节目做得越来越好。这是我对你的承诺，你能接受吗？
I've had a real revelation in my life over the last, um, maybe six months about sleep. Again, it's why I said before we start recording that I don't have any meeting scheduled before 11 a.m. And I sleep with my i-mass gone and I just wake up when I wake up. Yeah, we do. Oh really? Yeah. Never really met anybody that has that. It is a privilege I have to acknowledge, that not everyone can do because of work circumstances or whatever else. But um, the importance of sleep, you're a neuroscientist.
在过去的六个月中，我对睡眠有了一个新的认识。这也是为什么在我们开始录音前，我说我不会安排早上11点之前的会议。我戴着眼罩睡觉，只等自然醒。哦，我们也是这样做的。哦，真的吗？是啊。我很少遇到这样做的人。我确实得承认，这是一种特权，因为并不是每个人都能这样做，可能因为工作或其他原因。但是，睡眠的重要性，尤其是你是位神经科学家，自然清楚。
Yeah, there's a lot of people who have dysfunctional sleep. We live in a world where it's, I feel like it's increasingly difficult to have great sleep. How important is that for the brain? And also, you know, you were talking about stress there but for containing our stress levels, it's so important. I can't stop going on about it. And I do understand that for some people, it's not a choice, that they just don't sleep well or their sleep gets interrupted because they've got young kids or they do shift work. So I'm not particularly talking about the people where there's a reason that you can't sleep in this way.
是的，有很多人都有睡眠问题。在当今世界，我觉得获得良好的睡眠变得越来越困难。睡眠对大脑有多重要呢？而且，你提到过压力，控制压力水平是非常重要的。我一直在强调这一点。我也理解，对于某些人来说，这并不是选择的问题，他们就是睡不好，或者因为有小孩子或者倒班工作而导致睡眠中断。所以，我特别不是在说那些因为特定原因而无法获得良好睡眠的人。
I am mostly directing this out if you have a choice. This is the way that you need to sleep and this is why. If you don't have a choice, there are some things that you can do to mitigate it as well. I mean, obviously, I have done shift work as a junior doctor in the NHS and I travel a lot, so I'm like jet lagged all the time. But I try to do everything I can to make that as good as possible. And the reason is we've always known that when you sleep, you lay down your memories and new learning, you process your emotions, the cells in the body regenerate themselves.
如果可以选择的话，我希望你能按照这种方式来睡觉，原因如下。如果没有选择，也有一些方法可以尽量减轻影响。作为一名曾在NHS工作的初级医生，我有过轮班工作的经历，而且我经常旅行，所以总是受到时差影响。但我尽力采取一切措施来改善这种情况。原因是我们一直知道，睡觉时，我们会巩固记忆和新学的知识，处理情绪，同时身体的细胞也会再生。
We've known that for a long time. That's never really been enough for these very driven C-level people to want to give up eight hours a night to sleep, you know? If they feel they can get by on four or five, then they'd rather do that because they've got so much to do. The ideal is eight hours and fifteen minutes in population norm studies. So that doesn't mean it's for everyone, but for most people, that's the ideal. Actually sleeping more than that can be depressogenic, so it can start to lower your mood. So you don't want to really be sleeping for nine plus hours, but you ideally need to be in bed for nine hours to get that amount of sleep.
我们早就知道这一点。对于那些非常有事业心的高层管理人员来说，让他们每晚放下八小时去睡觉，这似乎从来不够吸引他们。要是他们觉得能靠四五个小时的睡眠凑合，他们宁愿这样做，因为他们有太多事情要处理。理想的睡眠时间根据群体研究是八小时十五分钟。这并不是适合每一个人，但对大多数人来说，这是理想的睡眠时长。实际上，睡得比这个时间长可能会引发抑郁情绪，所以睡超过九个小时并不理想。但理想情况下，你需要在床上躺九个小时，以便获得足够的睡眠。
And so there was some award-winning research around 2012 to 2014 when we were beginning to understand how important the cleaning of the brain is overnight. So this entirely new system that we didn't know existed, which is called the glimphatic system, it's like the lymphatic system in your body, but it's to do with glial cells. So it was named the glimphatic system. That system is a very active kind of waterway channel cleansing system of the brain. We used to think that the fluid around the brain and those ventricles, which are like lakes, and then there's just like trickling areas that sort of passively dripped through the brain overnight. We did not expect to see like jets of fluid flushing out toxins from the brain.
从2012到2014年间，有一些获奖的研究帮助我们开始理解到夜间清理大脑的重要性。一个我们之前不知道存在的新系统被发现了，它叫做“胶淋巴系统”（glimphatic system）。这个系统类似于身体里的淋巴系统，但它涉及神经胶质细胞，所以被命名为“胶淋巴系统”。这个系统是一个非常活跃的水道清洁系统。我们过去认为脑周围的液体和脑室（类似湖泊）中的液体只是在夜间缓缓地流经大脑，是一种被动的滴滤方式。但我们没有预料到，这些液体会像喷射水流一样，主动冲洗掉大脑中的毒素。
So the exact things that we see in the pathology of dementing diseases like Alzheimer's and Parkinson's, like tau proteins and amyloid plaques and neurofibrillary tangles. How do you say that in English? Those things are being flushed out of the brain very actively overnight and that process takes seven to eight hours to complete the cleaning. That's why you need to be in bed for eight to nine hours. So it takes seven or eight hours of restorative sleep or just being in bed—just sleep. Not in bed if you're in bed awake. You're not asleep, you know? You have to be asleep.
所以，像阿尔茨海默症和帕金森病这样的痴呆症病理中看到的那些东西，比如tau蛋白、淀粉样斑块和神经原纤维缠结。这些东西会在夜间积极地从大脑中被排出，这个清理过程大约需要七到八个小时才能完成。这就是为什么你需要在床上待八到九个小时。所以说，需要七到八个小时的恢复性睡眠——仅仅是需要睡眠。如果你只是醒着躺在床上，那不算睡眠。你必须在睡着的状态。
But you'll go through the different sleep cycles every 90 minutes. This isn't in time with that. This is just taking seven or eight hours to flush this stuff out of your brain. So one of the things I do say to people who don't sleep well is if you find yourself awake at night and you're not lying on your side, turn yourself onto your side because that's the best position for this cleansing process. I actually have a special pillow that makes me sleep on my side because I wasn't naturally a side sleeper. So it doesn't matter if it's the left or the right, but that is a better position in terms of the veins in your neck than sleeping on your back or your front. So that's one thing you can do. Oh, you woke up, you know, your sleep was disturbed at least turn yourself onto your side.
但是，你每90分钟会经历一次不同的睡眠循环。这和时间无关，只是需要七到八个小时来清除你大脑中的这些物质。所以，对于那些睡眠不好的人，我建议如果你在夜里醒来而且不是侧卧的话，可以把自己转成侧卧姿势，因为这是促进这种清除过程的最佳姿势。我自己有一个特殊的枕头，让我侧卧睡觉，因为我不是天生的侧卧者。其实，不管是左侧还是右侧都没关系，但相比仰卧或俯卧，这对颈部的血管更有利。所以，这是你可以做的一件事。如果你醒了，睡眠中断了，至少转成侧卧吧。
What is this special pillow? Just you just bragged about it then moved on I feel like It's a memory foam pillow. Am I allowed to mention the brand? Of course. Yeah. Well, we'll make sure they sponsor it before. It's a memory foam pillow. This my one is by temple UK. Um, and they actually they gifted it to me because I was talking about side sleepers. Yeah, it's great. Okay, I'm a side sleeper my girlfriend's a back sleeper But I can't sleep on my back. It's funny because I start on my front That lasts for 15 minutes because I get bad back at the bottom of my back. Yeah, I roll onto my side. But I've always wondered if there was um When you look at tribes and our ancestors how they would sleep with they sleep in groups with they sleep alone with they sleep on their side they're back. Do you know the answers to any of that?
这是什么特别的枕头？你刚才提了一下就说别的了。我感觉这是一个记忆枕。我可以提到品牌吗？当然可以。好吧，我们会确保他们在这之前赞助。我用的这个记忆枕是英国Temple的。他们送给我的，因为我之前谈到侧卧睡姿。对，这是个很棒的枕头。我是一个侧卧睡觉的人，而我女朋友是仰卧睡的，但我不能仰卧入睡。有趣的是，我一开始是趴着睡的，这样维持15分钟，因为这样我下背会痛。然后我就侧卧睡。但我一直很好奇，如果你观察部落和我们的祖先，他们会怎么睡？他们是团体睡还是单独睡？是侧卧还是仰卧？你对此有什么答案吗？
I know that co-sleeping is definitely how we evolved from co-sleeping so in groups and What was what I find interesting is that you needed to huddle together like that for physical warmth in the cave. But it also because of that proximity and interaction You got more of the bonding hormone oxytocin so you also experienced the warmth of being part of a tribe um, and I think they slept on their side because They would have to be ready for an attack uh from a predator so you'd need to keep your dominant arm um Ready to you know grab something and Most likely they slept on their left because they would have been protecting their most vital organs the heart.
我知道共同睡眠是我们进化过程中形成的一种习惯，只是方式大不相同。我们祖先会挤在一起睡觉，这样不但在洞穴里能获得更多的身体温暖，而且由于这种近距离的接触和互动，会分泌更多的荷尔蒙催产素，从而感受到作为部落一部分的温暖。我觉得他们可能是侧卧睡的，因为需要随时准备应对掠食者的袭击，因此需要保持惯用手准备抓东西。而且他们很可能是朝左侧睡，因为这样可以更好地保护心脏等重要器官。
Um Just thinking then about this bonding chemical and how it comes out when we're in close proximity a lot of couples a lot of people me sometimes as well sleep in the spare room because I have work commitments work that will mean that I'm up early or my partner has work commitments That means she's up early but even some of my friends who are in the early stages of parenthood Have separated and have a sleep divorce situation. When you talked about the bonding in the oxytocin Being released one more in close proximity and obviously at nighttime is when we're literally touching each other Is it conceivable that by separating rooms and by doing a sleep divorce? We're actually eroding our bonding.
嗯，我在想这个关于结合化学物质的问题，它在我们彼此接近时会释放。很多夫妻，以及一些人，包括我有时候也会因为工作的原因而分开睡。比如，我有工作需要早起，或者我的伴侣有工作需要早起。有些处于初为父母阶段的朋友甚至选择分开睡，形成所谓的“睡眠分居”。你提到当我们近距离接触时，催产素会释放，特别是在晚上，我们实际接触的时候。有没有可能，通过分开睡房甚至是“睡眠分居”，我们实际上是在削弱彼此之间的结合呢？
I would never do it you would never sleep in a different room for me apart. Apart from maybe if there was a young baby and one person had to go to work and one person didn't That I get but that's temporary and Ideally people would find ways to make up for that. I mean, I guess you're in a bit of a love bubble with the oxytocin from the baby at that time So that is quite neuroprotective but Co-sleeping is It's fundamental to our survival. It was physically when we were in the cave But now I would say emotionally spiritually it's fundamental to our survival.
我绝不会这样做，你也不会因为我而分开到不同的房间睡觉。除非有很小的宝宝需要照顾，其中一个人需要上班，而另一个人不用，这种情况下我可以理解，但这只是暂时的。理想情况下，人们会找到方法来弥补这种情况。我是说，那段时间由于宝宝带来的催产素作用，你可能会处于一种类似爱情泡泡的状态，这非常有助于保护神经系统。但合床共寝对我们的生存是根本的。以前在洞穴中，这对我们的身体生存是必需的。但现在，我会说，从情感和精神层面来说，这对我们的生存同样重要。
I mean what do you mean by co-sleeping just a car? Sleeping together So mostly in you know in our society that's as a couple but a lot of Other cultures the whole family sleeps together Why would you never do it you seem quite passionate about that Because I it's so good for you The bonding the physical warmth the skin skin contact the Love the trust, you know, I mean, I'll put up if some if somebody's waking up early and I don't have to wake up at that time I'll I'll even put up with that So you'll have less quality sleep it won't be less quality see if I've worn HRV monitors and shown that even at the time if My husband woke up at five and I wouldn't wake up any like a tall before eight and he gave me a kiss goodbye I got a spike of resilience at that time resilience.
我的意思是，你说的同床共枕是什么意思？就是一起睡。在我们社会中，这通常是情侣之间的事，但在其他很多文化中，整个家庭会一起睡觉。你为什么绝对不会这么做？你对此似乎很有热情。因为，我觉得这样对你很有好处。增加亲密感、获得身体温暖、进行肌肤接触、感受爱与信任。我是说，如果有人早起而我不必跟着早起，我也可以接受的。所以你的睡眠质量会降低？并不会降低。我戴过HRV监测器，发现即使是在我丈夫早上五点起床而我通常八点才醒来时，他给我道别吻的时候，我的抗压能力反而提高了。
Yeah How do you measure that? So I was using that finish technology where you wear the HRV monitor with a gel pad on your chest And so it's color coded for whether you're doing light exercise heavy exercise whether you're stressed or whether you're recouping resilience And mostly people recoup resilience overnight but You know, you could clearly see with people with young children you could see when they were woken up overnight So it would go into stress some people recoup resilience during the day If you know, let's say you're like with your partner or you're sibling and you're just sitting together and it's super relaxed Or if you love your job, you know that you can. see that happening during the day as well but because I am so Obsessed with my sleep I wouldn't normally welcome any sleep disturbance But the power of sleeping together and cuddling all night is so neuroprotective that I would encourage everybody to do it.
好的，你如何测量这个呢？我使用了一种高科技设备，就是在胸口贴上凝胶垫，然后佩戴心率变异性（HRV）监测器。这种设备会根据你的活动强度、压力情况和恢复能力，用颜色区分。大多数人在夜间恢复能力，但对于有小孩的家庭，你可以明显看到他们晚上被孩子吵醒时的压力反应。有些人在白天也能恢复能力，比如，和伴侣或兄弟姐妹一起放松地坐着，或者如果你热爱自己的工作，也可以在工作中看到这一点。
我对睡眠非常重视，所以通常不喜欢有任何干扰。但是一起睡觉并整晚拥抱的力量对神经有很强的保护作用，所以我建议大家都尝试一下。
They can I also know some people who say I sleep better if I see for my own um But we were not meant to survive on our own we meant to survive as part of a tribe and I think now you know since the pandemic People are more lost and lonely and disconnected than ever If you've got somebody that you can't actually sleep with overnight I strongly suggest that you do it So I want to go in that direction because I'm super compelled by that the change in the world and the lost the lonely The disconnected but just to pause for a second on this where resilience you're using linked to heart rate variability You're talking about like a physiological resilience like a the body being more resilient versus the kind of when we talk about resilience We we set in more of a psychological context of like I can withstand greater stress or pressure, but you're you used to heart rate variability monitor that measures the distance between heartbeats
他们也可以，我也认识一些人，他们说如果能自己看到就能睡得更好。但我们本不应该孤独生存，我们应该作为部落的一部分生存。我认为现在自从疫情以来，人们比以往更加迷茫、孤独和疏离。如果你有某个人可以一起过夜，我强烈建议你这么做。我想往那个方向走，因为我对世界的变化以及迷失、孤独、疏离非常感兴趣。但先暂停一下，你说的这种韧性是和心率变异性有关的，你讲的是生理上的韧性，比如身体更有弹性，而不是我们常说的心理韧性，比如能承受更大的压力或紧张。不过你是用心率变异性监测来衡量心跳间的距离。
And saw that when your husband gave you a kiss your heart rate variability increased Which means that your body was more physiologically resilient It actually measures both because it compares your heart rate variability to your heart rate So it knows if you're exercising because your heart rate has gone up But if your heart rate is at like base level Then The so then then the very the change in variability can either mean that you're stressed or you're recouping resilience If your heart rate is high then it's obviously physical but It's a it's a factor of both so it's not just looking at Physical resilience is it is looking when when it's in this turquoise zone That is actually more about recouping psychological Resilience but those two things you know they feed into each other
当你丈夫给你一个吻时，你的心率变异性增加了，这意味着你的身体在生理上更具弹性。心率变异性通过与心率的比较来测量，这让它能判断出你是否在锻炼——因为这时你的心率会升高。但如果你的心率保持在基础水平，那么心率变异性的变化可能意味着你正在承受压力或者是在恢复弹性。如果心率很高，那显然是身体活动导致的。但这是一种综合因素，所以它不仅仅关注身体弹性。当心率变异性处于这种青绿色区域时，更涉及心理弹性的恢复。但是这两者是相互影响的。
But it can tell the difference because if your heart rate so obviously I was asleep so my heart rate was low And you saw what on the monitor when he gave you a kiss I literally saw us but because it does it by every 15 minutes as well And I saw the highest spike of turquoise at that exact time Funny because my um girlfriend a couple about a month ago or two months ago I left the house quite early in the morning maybe about the similar time six a.m. In the morning When she was still in bed and I came up to her and gave her like a big kiss I basically kissed all around if this is so so be I kissed all around her face and on her nose and just gave her a big big hug and stuff and I walked away
它可以分辨出差异，因为如果你的心率......显然我当时在睡觉，所以心率很低。当他亲了你，你看到监视器上显示了什么？我确实看到了，因为它每15分钟记录一次。我看到在那个时刻有个最高的峰值，呈青绿色。很好笑，大约一两个月前，我女朋友还在床上的时候，我大约早上六点就离开家。我走到她跟前，给了她一个大的吻，几乎吻遍了她的脸和鼻子，还给了她一个大大的拥抱，然后我就离开了。
Like got on the got on the taxi and left whatever And she said to me the same day or the day after she went I don't know what happened there, but it unlocked something in me and You know then my girlfriend went on to say she had had some challenges with her menstrual cycle and and she Came on her period That's amazing. I love her. She's always right Like when she says things to me and she knows this but I give her a credit I'm always skeptical because we think differently. She's quite spiritual. I'm very like I need some science. Mm-hmm and She said that to me and I just thought a kiss in a hug in the morning. It hasn't couldn't have had any physiological impact on her but um Now I'm starting to question whether once again I was wrong
就好像是坐上出租车就走了，随便吧。她那天或第二天对我说，不知道发生了什么，但它在我心里打开了些什么。然后我女朋友跟我说，她的月经周期有些问题，但接着她来例假了。这太神奇了，我爱她。她总是很准。她跟我说这些时，我总是给她应有的赞赏，但也会持怀疑态度，因为我们思考方式不同。她很有灵性，而我更倾向于需要科学证据。嗯，她跟我说了这些，我当时想，早上的一个吻和拥抱不可能对她有生理影响，但现在我开始怀疑自己是否又错了。
That's amazing. I mean, you know Some of these things can't necessarily immediately be explained by science, but If you use your intuition then you have to ask yourself and I feel like you are coming round to thinking that could be true When I'm when I'm given a reason I accept things if you know if there's even Even a slither of science that could justify it that I I come around to ideas, but I do need the science.
这很神奇。我的意思是，有些事情可能无法立即用科学解释，但如果你用直觉去思考，你就要问自己，我觉得你开始觉得这可能是真的。当我被给予一个理由时，如果有哪怕是一点点的科学依据可以支持它，我就会接受这些想法，但我确实需要科学来支持。
Do you think that men and women are different in terms of their intuition and their Their ability to want you're smiling Their ability to kind of understand some of these forces that Exist in the air This if you had a hundred people in a room 50 men and 50 women and you asked them to line up in order of height Not all the men would be taller than all the women in the middle. They'd be a bit of a mixture And it's like that with the brain and intuition and everything else. So yeah, there are some There's some disparity so I think most people would agree that it feels like more women are in touch with their intuition than men But it's absolutely not all women versus all men.
你认为男人和女人在直觉和理解周围环境力量的能力上有什么不同吗？如果你把100个人放在一个房间里，50个男人和50个女人，让他们按身高排队，中间部分不会是所有男人都比女人高，会有些混杂。这就像是大脑和直觉等等能力的分布。所以，我认为大多数人会同意，女人似乎比男人更善于利用直觉，但这绝对不是所有女人都比所有男人强。
Do you believe women are more in touch with their intuition? I think they're more open to accepting that it's a thing and I believe that the met more men that need the science to explain how intuition works Interesting. I wonder if there was like a brain neurological reason for that I think there'd be more women in men that believed in intuition and those like Feelings that are hard to explain and this yeah, you know, that's changed a lot.
你认为女性对直觉更敏感吗？我觉得她们更容易接受直觉的存在。而我相信很多男性需要科学来解释直觉是如何运作的。有趣的是，我在想这是否与大脑神经学有关。如果是这样，可能会有更多男性和女性相信直觉以及那些难以解释的感觉。是啊，你知道，这已经有很大的变化了。
I mean, I remember when I was teaching at MIT about seven years ago And I was teaching the science of intuition someone actually stood and that you know it's all senior leaders in the classroom executive education Someone stood up and said well, I'm not going to make a really important decision like hire or fire based on my gut feeling am I and He was quite young and quite a few of the older guys turned around and were like that's absolutely how I would make my decision Am I most important decisions? But at that time it was still kind of like Not everybody was really sure that that's like your superpower.
我记得大约七年前，我在麻省理工学院教书时，有一次我讲的是直觉的科学。当时教室里都是高管教育班的高级领导者。有个人站起来说：“我可不会仅仅根据直觉来做一些重要的决定，比如招聘或解雇，是吧？”他还很年轻，但有不少年长的人转过头来对他说：“这正是我们做决定的方式，尤其是最重要的决定。”不过那个时候，并不是所有人都相信直觉就是一种超级能力。
But I think people are beginning to understand more that with age and experience and wisdom You do understand that intuition is actually your strongest should be your strongest decision-making modality. What is intuition? so Because you can't remember everything that you've experienced in your whole life But you know somewhere in the neural architecture and and you know In the gut neurons as well That information is stored because you have experienced it so Maybe you would say that you understand that wisdom and experience is the product of patterns that you've seen repeating in your life That are conscious to you intuition is The lessons that you picked up along the way that you're not conscious of but they're still stored in your nervous system and so Less conscious you are of them the deeper their pushed into the nervous system.
但我认为人们开始更多地理解，随着年龄、经验和智慧的增长，你确实明白直觉实际上是你最强有力的决策方式，应该是最强有力的。什么是直觉呢？由于你无法记住一生中经历过的所有事情，但在你大脑的神经结构中，甚至在肠道神经中，这些信息都被储存着，因为你经历过它们。也许你可以说，你理解到智慧和经验是你一生中重复出现的模式的产物，这些模式是你有意识到的。而直觉则是你在成长过程中获得的教训，它们是你没有意识到的，但仍然存储在你的神经系统中。所以，你对它们的意识越少，它们就被越深地推入神经系统中。
So there's a process Called heavy and learning named after the neuroscientist Donald hebb and that is It's basically you know neurons that fire together wire together But it's that the things that you've learned today like things that you've learned by speaking with me That's going to be very front of mind and kind of just in like little pathways that are just kind of connecting up with each other But stuff that you learn when you were five like when you Put your hand in a fire and it burnt you and you never ever want to do that again That's deep down you're not really conscious of that but you know and other things maybe that you don't recall.
有一种过程叫做赫布学习，是以神经科学家唐纳德·赫布的名字命名的。基本上，它的意思是“共同激活的神经元会连接在一起”。也就是说，你今天学到的东西，比如通过和我交谈了解到的内容，会很清晰地留在你的脑海中，形成小的神经通路相互连接。而你在五岁时学到的东西，比如你把手放在火上被烧伤，从此不想再这么做的经验，深深地埋藏在你的记忆中，你并不会刻意去想起它，但你确实记得。此外，还有一些你可能想不起来的事情。
So we believe that your that wisdom gets pushed from the outer cortex Into the limbic system, which is the emotional system of the brain into the brain stem into the spinal cord And into the gut neurons and that's where they sometimes call it gut instinct because it's that feeling of knowing something But not knowing why you know it But it's actually to do with the fact that you have wisdom and experience That is It's in it's it's embodied in you But you're not conscious of it necessarily.
所以，我们认为智慧从大脑皮层外层传递到边缘系统，也就是大脑的情感系统，然后到脑干，再到脊髓，最后到达肠道神经元。这就是为什么有时被称为“直觉”，因为这是一种知道某件事但不知道为什么知道的感觉。实际上，这与您拥有的智慧和经验有关。这些智慧和经验已经融入您的身体，但您未必意识到它们的存在。
It's quite surprising to hear that those memories that wisdom could be in the gut people think of you know, I think I'm certainly someone who always thought that my cognition my memories in my All of the intelligence exists just in my brain Your memories in your cognition and your IQ Are in your brain But your intuition is in your brain and your gut.
听到智慧和记忆可能存在于肠道中，确实让人感到惊讶。人们通常认为这些都只存在于大脑中。我一直以为我的思维、记忆和所有的智慧都只在我的大脑中。你的记忆、认知能力和智商都在你的大脑里，但你的直觉不仅在大脑里，也在你的肠道中。
This sounds super stupid but I don't care. I should just be I should just be honest about my stupidity Where in my gut? I thought that was like my stomach It's where I put the food. Yeah, so you know, you've got your stomach you've got your small intestine You've got your large intestine. Yeah, you have other organs your liver your spleen Your kidneys and they're all innovated, which means they've all got nerves going into them So does your heart So you know, we could we could have a similar conversation. like this about your heart as well because Your heart only knows how to be because of the nerves that that penetrate it So You know this round brain in here in the spinal cord that goes down the center of your back That gives rise to all of the neurons that go out to your arms your legs all of your organs your skin which is your largest organ and So that's that's how that works because every single part of your body has nerve nerve cells or you know, no pathways in them.
这听起来超级愚蠢，但我不在乎。我应该诚实地面对自己的愚蠢。我以为"在我的内脏"就是指我的胃，就是我放食物的地方。是的，你有胃，有小肠，有大肠。还有其他器官，比如肝脏、脾脏、肾脏，它们都有神经连接。你的心脏也是。所以我们也可以围绕心脏进行类似的讨论，因为心脏之所以能正常运作，是因为有神经连接。
你知道，脊柱里面有一个像圆脑一样的结构，它是脊髓，位于你背部中间。它产生所有通向四肢、各个器官和皮肤（皮肤是你最大的器官）的神经元。这就是整个机制的运作原理，因为你身体的每一个部分都有神经细胞或者神经通路。
So that's the connection That's brings us back to what you know what I was saying about the brain body connection their They're intimately connected and it's a by-directional thing. It's they can't exist without each other And the more you understand that there's that constant feedback going back and forth The more you can tap into that kind of thing the more you can Know days before you're going to get sick. I bet your girlfriend knows days before she's going to get a cold or flu Yes, she does yeah, all the time and my clients Never know and as soon as they go on holiday. they're sick the whole week Why when they go on holiday? Because they suppress it to be able to do their job and you can suppress illness or you can just not not acknowledge it It's not necessarily that they had a cold virus that they suppressed But it's that their body is you know, the immune system is being run down by the cortisol and so as soon as it gets a break That's when it kind of succumbs um And there was a time after the financial crisis when I had people saying I've had that you know, I've had this cold for like four weeks now or six weeks But everybody's got it and I was like I'm sorry, but do you actually think that's normal? Do you think it's normal to have a cold for more than a week?
那么，这就是联系，这让我们回到我之前说的关于大脑和身体的联系。它们之间密切相关，并且是双向的。它们无法彼此独立存在。你越了解这种持续的反馈，你就越能利用这种联系。你甚至可以在生病前几天就察觉到。我敢打赌，你女朋友在感冒或得流感前几天就知道。是的，她总是能够察觉，但我的客户却从不知道。一旦他们度假，就会病倒一整周。
为什么他们一去度假就生病呢？因为他们为了工作会压抑症状。你可以压抑疾病，或者干脆不去承认它。这并不是说他们抑制了感冒病毒，而是因为他们的免疫系统被压力荷尔蒙（皮质醇）耗尽了，所以一旦给它喘息的机会，身体就会屈服。
在金融危机后，有一段时间，有人对我说："我得了感冒，都已经四周甚至六周了，但似乎大家都这样。"而我会说："抱歉，你真的觉得这正常吗？你认为感冒超过一周是正常的吗？"
And You know then it takes a challenge like that because also the other thing that happens in you know with group think whether it's at work or in your social circle is That we don't challenge each other enough on those sort of things. So If a friend said I've had this cold for six weeks I might say I'll pour you but If I wouldn't but some of my it but um You know, it's also about saying is there something else wrong because that's not That's not usual um and for me that would absolutely lead back to cortisol Second to go we're gonna go down the pathway of the looming crisis That you speak about What is the looming crisis that you're concerned about?
你知道，有时需要这样的挑战，因为在工作或社交圈中，往往会出现集体思维。这种情况下，我们往往不够对彼此提出质疑。如果一个朋友说他的感冒已经持续了六周，我可能会表示同情，但实际上更应该问是否存在其他问题，因为这种情况不太正常。在我看来，这可能与皮质醇有关。接下来，我们将讨论你提到的即将到来的危机。你所担心的这个危机是什么？
Steven I I saw this looming at the beginning of the pandemic. It's not looming anymore. It is we are in crisis So you know all of the Health anxiety and the uncertainty and the fear and the loss that we experienced um during the pandemic Was bad enough yet caused a level of stress that no one who's alive today has experienced before um But we've come out of it You know, we're relatively I don't know if I could say back to normal or in the new normal and And we have not paid any attention to the consequences of what happened to us and when I say us I mean everyone from the babies that were born at that time and never saw anyone but their immediate family The teenagers that interestingly boys did better than girls because they play video games on the internet so they stayed connected You know the older people that isolated the people that like lost loved ones etc like there's so many things I could say more things than that
斯蒂文，早在疫情刚开始时，我就预见到了这一点。现在它不再是隐忧，而是我们正处于的危机状态。所以，你知道，疫情期间我们经历的健康焦虑、不确定性、恐惧和失去已经足够糟糕，给人们带来了前所未有的压力。但是我们挺过来了。现在，我不知道是否可以说我们回到了正常状态，或者是在新的常态中。我们还没有关注所发生事情的后果。当我说“我们”时，我指的是每一个人，从那时出生只见过直系亲属的婴儿、在这期间成长的青少年，到隔离的老人，以及失去亲人的人。值得注意的是，男孩们由于上网打电子游戏而保持社交联系，因此比女孩过得更好。实际上，这其中有太多的影响可以谈论，不仅仅是这些。
We we haven't really acknowledged that that's what happened and what we went through we most people are not really Understanding what's changed for them or what's going on for them at the moment as a result of that and we certainly haven't made any plan for the future um You know, I'm really into that indigenous wisdom at the moment and one of the things I've learned about the first americans is that when they make a big decision For their community they imagine the impact of that decision seven generations into the future We don't even think about one generation into the future We just think about like what's going on right now we we don't even really think about our own future like some of the time I remember thinking like literally in March of 2020 This is going to be a mental health crisis like whatever happens physically
我们并没有真正承认那段经历和我们所经历的事情。大多数人并不真正了解这些事情对他们的改变或者此刻正在发生的事情。我们当然也没有为未来做任何计划。你知道吗，我现在对原住民的智慧非常感兴趣，我了解到美国原住民在为他们的社区做出重大决定时，会想象这个决定对未来七代的影响。而我们甚至都不去考虑未来一代人，我们只想着现在发生的事情。我们甚至不真正考虑自己的未来。有些时候我记得在2020年3月的时候就想到，心理健康将会成为一个危机，无论身体上发生什么。
And as time went on more so I thought mental health crisis mental health crisis And then I started to think okay What else could it be and I had time of course to indulge in some of the other areas of interest that I couldn't when I was like traveling and working for long So I you know started reading more about spirituality and ancient cultures and stuff And I thought this could be a spiritual revolution When you say spiritual revolution It's a very big broad term What do you mean?
随着时间的推移，我越发觉得这是一个心理健康危机。后来，我开始想，还有可能是什么呢？当然，我有时间去投入其他我感兴趣但在忙于长期旅行和工作时无法顾及的领域。所以，我开始更多地阅读关于灵性和古代文化的内容。我想，这可能是一场灵性革命。你说灵性革命，这是一个非常宽泛的术语，你的意思是什么呢？
If I look back and you know you've led a very nice story of my my journey since I changed career is that it started off with that physical piece You know for me where I was working there was stress, but people were having heart attacks Then I spent many years working on mental resilience with people um And emotional regulation was part of that and that became important again in the pandemic because we were in like close quarters with people and You know and it was just very different and it was hard and those homeschooling and working and everything
如果我回顾过去，你会知道自从我改变职业以来，我的旅程一直是一个很美好的故事。这一切开始于我的身体状况。当时我工作的地方压力很大，有人甚至因此心脏病发作。后来，我花了很多年时间帮助人们提高心理韧性，其中包括情绪调节。在疫情期间，情绪调节再次变得重要，因为我们与人相处得很近，环境非常不同，颇具挑战性。与此同时，还要面对在家工作和孩子的在线学习等问题。
Um what I've seen as some of the good things I've seen as a result of the pandemic is that we've definitely appreciated again the importance of our time in nature Um, so I think most of us felt that that you know being able to get out and be somewhere green was really important And because there was like no planes and no traffic, you know We could see the stars in the sky again. We saw amazing sunsets. We people began to appreciate birds on And now the studies are showing that Time spent in nature actually has a really positive impact on your physical health your mental health and your longevity
嗯，我看到疫情带来的好处之一是我们重新重视了亲近大自然的重要性。我觉得大多数人都感受到了，能够出去走走，去到绿色的地方对我们是多么重要。而且因为那段时间几乎没有飞机和交通，我们又能看到满天星星，还有美丽的日落。人们开始欣赏鸟儿的存在。现在研究也表明，花时间接触大自然实际上对你的身体健康、心理健康和长寿都有积极的影响。
So you know, that's one good thing that's come out of it, but Are we all still you know making time for that or are we just going back to kind of our old ways? The other thing Things of interest that have come out is that having a purpose that transcends your self is really important to your mental health particularly, but it will have no effect. So You know, you could say Well, I do my podcast and I love doing my podcast and I get to meet interesting people and I you know, I share that knowledge with others A lot of that is still to do with self satisfaction
所以你知道，这是一件好事，但我们是否都仍然在为此留出时间，还是已经回到了以前的老路子？另一件引起兴趣的事情是，拥有一个超越自我的目标对心理健康真的很重要，尽管它可能没有显著的效果。比如，你可以说，我做播客，我喜欢做播客，可以认识有趣的人，并与他人分享这些知识。但这一切很多仍然和自我满足有关。
So having something that doesn't necessarily do anything for you But gives you purpose in life is really important And what could that be that could be That could be volunteering it could be um You know for you know for me like I give out a lot of free information on instagram that and not for to try to get work or anything like that um It could be so you know when I say volunteering that sounds quite big But it could be like asking your elderly neighbor if you can do their grocery sport and when you go to the supermarket
拥有一种未必直接对你有实质帮助，但能给你生活带来意义的事情，是非常重要的。那这可以是什么呢？这可以是志愿服务，比如我在 Instagram 上分享大量的免费信息，这并不是为了寻找工作机会或其他任何目的。说到志愿服务，可能听起来像是件大事，但其实它也可以是像在你去超市购物时，询问一下年长的邻居是否需要帮忙带购物这样的简单事情。
Um, it could be Calling up a friend and checking that they're okay Just something that makes you feel like life is worth living But it doesn't necessarily earn you money or directly improve your life I've spoken to a lot of therapists who talk about The fact that we Two of the things we never want to feel is like we're a different and B we're not enough
嗯，可以给朋友打电话，看看他们是否安好。这些事情会让你觉得生活有意义，但不一定能让你赚钱或直接改善你的生活。我和许多治疗师聊过，他们提到，我们最不想感受到的两件事是：一，我们与众不同；二，我们不够好。
And I was thinking about that through the lens of our tribes in a in the context of a tribe If I was different there was a risk of me being kicked off the tribe And if I didn't feel like I was enough I Again, we'd have a risk of being kicked out of the tribe because I'm not valuable to the tribe And in the context of what you were saying about serving others is that again sort of like a prehistoric desire to um Feel like we're adding value and we are obvious to the tribe by serving
在部落的背景下，我以我们的部落为视角思考这个问题。如果我在部落中与众不同，就有被踢出部落的风险。而如果我觉得自己不够好，也可能会因为对部落没有价值而被排斥。就像你提到的服务他人，这可能也是一种原始的欲望：通过服务让自己对部落有明显的贡献，进而感到自己是有价值的。
The greater good of the of our tribe is that where that instinct comes from in us I love what you've done, which is exactly what I said Which is when I when I'm not sure of the answer I'll go back to evolution I will do that. Yeah, I love that. I think I hadn't thought of it like that exactly like that before but I think it's true You know a tribe Sadly could not afford to carry dead weight
我们的部落为了更大利益来源于我们的本能。我喜欢你做的事情，你完全按照我所说的去做。当我不确定答案时，我会回归到进化论上去寻找答案。是的，我喜欢这样。我之前没有这样想过，但我认为这是真的。遗憾的是，一个部落往往无法承受那些没用的负担。
So if you weren't enough, you know if you were injured if you were In mobile if you were elderly If you weren't contributing Then you might get left behind And then there's this um really interesting new area of research called neuroesthetics or neuro arts Which is about having some kind of creative activity in your regular schedule
所以，如果你有不够优秀的地方，比如受了伤、行动不便、年龄较大，或者未能做出贡献，那么你可能会被落下。然而，现在有一个非常有趣的新研究领域，叫做神经美学或神经艺术，强调在日常生活中加入某种创造性活动。这个领域提出，通过参与创意活动，可以带来积极的影响和好处。
So um there's there's lots of research that shows that if you're not doing something creative once a week And that could be dance music Painting drawing going to the theatre reading enough all so really quite broad time and nature actually is included in it Then because nature is the palette that we all love You know, you could have different taste in art or music to me But all humans love nature because we've always been in that that beauty
所以，嗯，有很多研究表明，如果你每周没有做一些创造性的事情——这可以是跳舞、音乐、绘画、画画、去剧院、阅读等等，这些都相当广泛——那么大自然实际上也包含在其中。因为大自然是我们都热爱的调色板。你可能在艺术或音乐方面的品味和我不同，但所有人都热爱大自然，因为我们一直都生活在那种美丽之中。
So the impact of that on your mental health and your physical health and your longevity is huge as well But even just like every morning I actually thought of this this morning because I wanted to mention this But I had zested a lemon last night when I was cooking And so this morning when I went to get the milk out of the fridge I smell tics it was in the fridge and I just thought that is so beautiful And so they say things like you know if you've put like A bunch of flowers on your bedside table and it smells nice And that's the first thing you smell in the morning and then you like look at the beautiful flowers if you've Got objects of beauty in your house if you listen to birdsong in the morning that that's all neuroesthetics Living a life That is aesthetically pleasing to your brain And that's good for your health. Why? Um Should we go back to evolution? Please that's my favorite thing to do. I think it's to do with safety so If you were able to spare your mental resources to appreciate beauty That must mean that you're safe that must mean that you're not just trying to survive So it's actually i mean we do appreciate beauty so Seeing smelling you know hearing tasting nice things.
那对你的心理健康、身体健康和长寿的影响也很大。就像每天早晨，我今天早上特别想到了这一点，因为我想提到它。昨晚我在做饭时刨了点柠檬皮。所以今天早晨，当我从冰箱拿牛奶时，我闻到了柠檬的香味，觉得这真是太美好了。他们说如果你在床头放了一束花，闻起来很芬芳，这是你早晨闻到的第一个味道，然后你看到美丽的花朵，还有如果你的家中有美丽的东西，早晨听到鸟鸣，这一切都属于神经美学。过一种在大脑看起来美观的生活对你的健康有好处。为什么呢？我们可以回到进化来解释，这是我最喜欢做的事情。我认为这与安全有关。如果你能腾出心理资源来欣赏美，那就意味着你是安全的，不只是为了生存而拼命挣扎。所以实际上，我们确实欣赏美好事物，比如看到、闻到、听到、品尝到美好的东西。
It's going to make us feel better. But also We're only going to be doing that if We have the luxury of being able to do that, but then it can be such small things But also what it signals to your brain is I'm safe because I have time to read a novel or I have time to crank the music up and dance around my living room Through the frame of this idea that Pathways that fire together wire together I was also thinking about every time I've seen a tree I've been safe So is there an association that trees are safety? You know what I mean every time I've been out in nature Yeah, I've been physiologically psychologically safe So is it now the case that because there's that neurological association the pathways of widened fire together If I you know do you talk about the brain body response if I put myself in that situation again It will signal to my body that I'm safe.
这会让我们感觉更好。但前提是我们有条件这样做，不过这些事情可能很小。与此同时，它向你的大脑传递的信息是：“我很安全，因为我有时间读一本小说，或者我有时间在客厅里放音乐跳舞。” 从“共同激发的路径会共同连接”这个想法来看，我在思考每当我看到一棵树时，我都是安全的。那么，树木是否与安全感产生了一种关联？你明白我的意思吗？每次我置身于大自然中，我的生理和心理都是安全的。所以，现在由于这种神经关联和“共同激发的路径会共同连接”的原理，如果我再次置身于那种情境中，它会向我的身体发出安全的信号。
Yeah, it will that's neuroplasticity. It's that it's repeating that And giving yourself the message that every time I'm around trees I'm safe. I feel safe It won't be the same for everyone I would imagine that again when we lived in the cave that We naturally did things like looked at the stars in the sky at night danced around the fire did cave paintings So that's very wired into our psyche as well You know, they would adorn themselves a lot more than we do So that appreciation of aesthetics has always been there not a not just from nature from some of our rituals and ceremonies as well and really the conclusion that I've come to with this whole spiritual crisis and and then the potential revolution is that all the things that we need To go through that revolution have always been in the world as long as we've existed.
是的，这就是神经可塑性。重复这个过程，不断给自己传递信息：每次我在树木周围时，我感到安全。我想这对每个人来说可能不一样。我猜想，当我们还住在洞穴里的时候，我们自然会做一些事情，比如晚上仰望星空、围着火堆跳舞、绘制洞穴壁画。这些行为深深地植入了我们的心灵。过去人们会比我们现在更加装饰自己，所以对美的欣赏一直存在。不仅来自大自然，也来自我们的一些习俗和仪式。经过对这个精神危机的思考，我得出的结论是，实现这种潜在革命所需的一切自我们存在起就已经在这世界上了。
And that to me is beautiful because It's not like we have to do some crazy new different things that we've never thought of before we can The way that I put it is we know about generational trauma and intergenerational trauma and epigenetics and how all these bad things can like come down The line But there's also a lot of beauty and wisdom That's there that we can have access to it's it's we don't have to like Re-invent the will at all we can just go back to doing the things that we did When we were at peace Interesting but it but that's not going to that's not easy to do in the world we live in because we've built a society in a world where yeah We live in these like white Four white walls in cities alone yeah, we're more lonely than ever before we order our food using glass screens We use pornography as a replacement for intimacy and connection We use social networks instead of socializing Internet connection has reduced real connection.
对我来说这很美，因为我们并不需要做一些从未想过的疯狂的新事情。换句话说，我们了解代际创伤、跨代创伤和表观遗传学，明白所有这些糟糕的事情是如何传递下来的。但同时，也有很多美好和智慧在其中，我们可以去获取。我们完全不需要重新发明轮子，只需要回到我们曾经处于安宁状态时所做的事情。然而，在我们生活的这个世界中，这样做并不容易。我们已经建立了一个这样的社会和世界：我们生活在城市里孤单的四面白墙中，比以往任何时候都更加孤独；我们通过玻璃屏幕订餐，用色情来替代亲密和连接，使用社交网络来代替社交。互联网连接减少了真实的连接。
How you'd have to like completely redesign society it seems You can start with yourself so I completely agree with what all those things that you've just said is how most people live But I don't know if like that How do you live doctor? um I I actively try to spend as much time in nature as I can and I have for like a lot of like plants and flowers in and around my house I am very very careful about who's in my tribe so it's positive meaningful deep spiritual relationships um I Don't use pornography or dating. Yeah, and I you know I try what do you think of pornography on the brain? I mean The two most basic drives in the brain are sex and food So the potential impact is is huge um I agree with you that increasingly it has created a big disconnect between men and women in real life Which is really sad What is that disconnect?
你似乎需要彻底地重新设计社会。你可以从自身开始，所以我完全同意你刚刚所说的那些东西是大多数人的生活方式。但我不知道那是否就是我要的生活。你是怎么生活的，医生？
嗯，我努力尽可能多地花时间在自然环境中，我在家里和周围种了很多植物和花卉。我非常小心选择我身边的人，确保他们是积极、有意义、有深度的精神伴侣。我不用色情片或约会软件。你怎么看色情对大脑的影响？
我认为大脑中最基本的两个驱动是性和食物，所以其潜在影响是巨大的。我同意你说的，色情越来越多地导致了现实生活中男女之间的巨大脱节，这真的很可悲。
这种脱节是什么？
um, I think that The ideal of what a woman has to be or can be is very distorted by pornography um I think if I put together you know what I hear from my friends about dating apps with that that The way that people feel they can treat others has really really changed and I think this has accelerated. since the pandemic as well um So there's a real lack of empathy for The consequences of your actions and comments on other people and I think pornography contributes to that because it Changes the way that men view women um I think the impact on women in terms of what you have to look like like how much plastic surgery you have to have What you've got to be prepared to like do in an intimate relationship or actually The biggest issue I would have is what you're expected to do when you're not even in an intimate relationship You know just when it becomes more of a transaction when the rules have changed about You know again, what I hear now very commonly is oh, we've been on three or four or five dates or whatever it is that must mean You know Move to the next level kind of thing.
嗯，我认为关于女性应该是什么样子或者可以是什么样子的理想被色情严重扭曲了。嗯，我觉得如果把我从朋友那里听到的关于约会软件的事情加在一起，会发现人们对待他人的方式确实发生了巨大的变化。我认为这种变化在疫情期间更加加速了。嗯，所以人们对自己行为和言论对他人影响的同理心真的很缺乏。我认为色情对此有影响，因为它改变了男性看待女性的方式。嗯，我认为对女性的影响体现在她们必须看起来像什么样，比如需要多少整形手术，要在亲密关系中做好哪些准备。实际上，我觉得最大的问题是当你甚至不在亲密关系中时被期望做什么。在这种情况下，一切都变得更像是一种交易，当规则改变时，我现在很常听到的是，哦，我们已经约会了三四五次之类的，那就意味着我们必须更进一步。
So I think that going back to Having like really respectful relationships having a lot of empathy for other people Looking out for the people in your life that might be lonelyer than you um When I say you know, I mean, I absolutely do not have my phone in my bedroom But when I say limit screen time that is a difficult one because we will use our screens for work and to communicate with our friends But there are studies that show the amount of time you spend Even communicating with friends online versus face-to-face has all sorts of impacts in terms of like how Like socially comfortable you are How empathic you are it can even have on teenagers a really big impact on body dysmorphism So it's fine to actually spend quite a lot of time online as long as you are also spending a lot of time with people face-to-face.
所以，我认为要重新建立起真正尊重的关系，多为他人着想，关注生活中那些可能比你更孤独的人。我的意思是，我的手机绝对不会放在卧室里。当我说限制屏幕使用时间时，这是一个困难的事情，因为我们用屏幕工作和与朋友沟通。但有研究表明，花时间在线与朋友交流与面对面交流相比，会对你的社交能力和同理心产生各种影响，甚至对青少年的身体形象也有很大影响。所以，在网上花很多时间是可以的，只要你也花很多时间与人面对面交流。
One of the things you said there was about limiting who's in your tribe Why is that important? Why is it important to Not hang around with certain people and spend more time with other people from my code neurological perspective in terms of our health and our Outlooks and our outcomes and neuroplasticity So if we just like link this back a little bit to the question that you Googled which is stress contagious Then there's another rabbit hole you could go down which would be about social contagion So there are statistics that show that in your social group If someone gets divorced you're more likely to get divorced in the next year If someone in your social group is obese you're more likely to become obese.
其中你提到的一件事是限制自己圈子里的人。这为什么很重要呢？为什么不和某些人交往而多花时间和另外一些人相处对我们的健康、视野、结果和神经可塑性很重要呢？如果我们把这个问题和你在谷歌上搜索的问题——压力是否具有传染性——联系起来，就会发现“社会传染”这个概念。数据显示，在你的社交圈里，如果有人离婚，你在下一年内离婚的可能性就会增加。如果你的社交圈里有人肥胖，你变得肥胖的可能性也会增加。
Now I'm not absolutely not saying don't be friends with someone because they got divorced or they put on weight but I'm talking more about the Attitudinal stuff So the You know how you treat other people how kind you are how generous you are how open you are to conversations about intuition or spirituality Basically you meet people who are at a similar psychological level to you and so We're always working on ourselves hopefully and you want to be with people if if you are then you want to be with people who are growing too who are open to challenge you were learning who Are interested in exploring spirituality um who care about their mental health and other people's mental health so it's really About you know having this this circle of trust and Knowing that you've got support but equally that if you do something that's really not okay that somebody's gonna tell you.
现在我绝对不是在说因为某个人离婚或者发胖就不要和他们做朋友，我更想说的是态度方面的事情。也就是说，你对待别人的方式、你的仁慈、慷慨，以及你对直觉或灵性对话的开放程度。基本上，你会遇到那些与你处于相似心理水平的人。所以，我们总是在努力提升自己，希望能与那些也在成长、愿意接受挑战、愿意学习、对探索灵性感兴趣、关心自己和他人心理健康的人交往。这实际上是关于拥有一个信任的朋友圈，知道你得到了支持，同时如果你做了不对的事情，也会有人告诉你。
You mentioned the word earlier neuroplasticity What is it why did it matter and I think from looking at your work previously you had a bit of an epiphany on this subject matter in your career Where you realize that you know, you probably like most most people don't even think it's a thing they don't think it's They think that once you grow up you're setting your ways But it sounds like there was an epiphany at some point in your career where you realize the importance and their possibilities that neuroplasticity presented.
你之前提到了“神经可塑性”这个词，那它是什么？为什么它很重要？我记得看过你以前的工作，好像在你职业生涯中的某个时候，你对此有了顿悟。你意识到，多数人可能和你一样，最初并不认为这是一回事。他们觉得一旦长大成人，思维模式就固定不变了。但听起来在你职业生涯中的某个时间点，你意识到了神经可塑性的重要性和它所带来的各种可能性。
Well, we have to start by saying that when I was at medical school and doing my PhD in neuroscience We did not know about neuroplasticity. So we absolutely thought that when you physically stopped growing That everything in your brain was set for the rest of your life that you couldn't change your intelligence you couldn't Learn to manage your emotions differently Um, that it would be much harder to learn new things What we know now is that the brain is actively growing and changing till we're about 25
我们要先说明一下，当我在医学院学习并攻读神经科学博士学位时，我们还不了解神经可塑性。因此，我们当时坚信，一旦身体停止生长，大脑的一切也就固定了，终生不会改变。我们认为人的智力无法改变，情绪管理的方式也不能学会不同的方法，而且学新东西会变得困难得多。而现在我们知道，人类的大脑在大约25岁之前还在积极地生长和变化。
And I missed it No, you didn't you didn't miss it 31. I know I looked 24 but You didn't miss it so from 25 to 65 and I would say even beyond now If you don't do anything to change your brain it will tend to plateau So you know if you're in a job where you do the same thing every day and you're pretty good at it You could stay like that for the rest of your life and that is fine for some people
我错过了吗？
不，你没有错过。你没有错过。
我知道我看起来像24岁，但你并没有错过。
所以，从25岁到65岁，甚至以后，如果你不做任何事情来改变你的大脑，它可能会趋于平稳。
所以，如果你从事一份每天做相同事情的工作，并且你对此游刃有余，你可以这样度过余生。对某些人来说，这也没问题。
If you do things to that are intense enough To force your brain to change Then you can Basically, you know learn lots of new things but also get what we call global benefits in your brain So let's say you decided to learn a new language Maybe you'd learn Portuguese or French Have you spoken to her?
如果你做一些足够密集的事情来迫使你的大脑改变，那基本上，你可以学习到许多新东西，还能获得我们所谓的“大脑整体收益”。比如说，你决定学习一门新语言，比如葡萄牙语或法语。你和她谈过吗？
Have you spoken to her? That just felt very Feels like you know when someone says something to you and it feels like they've really had a conversation behind your back because it's so On the money no actually have a deal with her this year That I'd learn Portuguese by the end of the year and win September now And I know six words So that just felt a little bit close to home.
你有和她谈过吗？这感觉就像是当别人对你说了什么，而你觉得他们在背后真的讨论过你，因为他们说得太准确了。其实，我和她有个约定，今年年底前我要学会葡萄牙语，而现在已经是九月了，我只会六个词。所以这让我觉得有点触动。
So um let's move on So so that's great So you have actually a reason to learn one or two languages if you do that Your brain will not only get the benefits of being able to speak French or Portuguese But you will actually improve your executive functions now these are the highest functions of the brain things like Being able to regulate your emotions better solve complex problems Think flexibly think creatively override any conscious or unconscious biases that you may have
好的，让我们继续。这很好，所以你确实有理由去学习一两种语言。如果你这样做，你的大脑不仅能获得会说法语或葡萄牙语的好处，而且还能提升你的执行功能。这些是大脑的高级功能，比如更好地调节情绪、解决复杂问题、灵活思考、创造性思考，以及克服任何可能存在的有意识或无意识的偏见。
These are great benefits to get from actually just doing something like learning a language or a musical instrument um and it can be smaller things like Travel interacting with people who've had a different life to you cooking something new Taking a different route to work reading a Newspaper or a magazine that's very different to what you normally read doing a podcast
通过学习一门语言或一种乐器，你可以获得很多好处。此外，还有一些较小的事情也能带来类似的益处，比如旅行、与生活经历不同的人交流、烹饪新菜、选择不同的上下班路线、阅读与平时风格不同的报纸或杂志，或是制作播客。
Will you do this every day? Yeah, exactly. Yeah, so it's not inducing neuroplasticine your brain although you're learning different people Yeah, you meet in different people you're learning new things But it's probably not what we would call attention intense enough To actually be shifting pathways in your brain
你每天都会这样做吗？是的，确实如此。虽然你在认识不同的人时会学习新的东西，但这并不足以在你的大脑中产生神经可塑性。这种学习可能没有达到引起神经通路改变所需的高度专注水平。
Oh So having all these conversations isn't like expanding my it is in terms of your like the facts that you're learning Yeah, but your actual process of You know finding a person doing a bit of research into them meeting them having a conversation with them being good at asking them certain questions That's a very natural pathway for you.
哦，所以进行所有这些对话，不仅仅是在扩展我的知识面，虽然在你学习的事实方面确实如此。但实际上，你找人、对他们进行一些研究、与他们见面、与他们交谈、擅长问他们特定问题的过程对你来说是非常自然的一个途径。
So you know, you're you're you're getting better and better at it But that's not a new big change in your brain So what okay, right? So I think when people hear about neuroplasticity when I first heard about that it was even a thing It was a revelation that we could do things to change our brains
所以你知道，你在这方面越来越熟练，但这并不是你大脑发生了什么重大变化。那么这又有什么好呢？对吧？我认为当人们第一次听到神经可塑性的时候，就像我第一次听说这个概念时，简直是一个启示：我们居然可以通过一些事情来改变我们的大脑。
What is what is it that people typically want from neuroplasticity? They want to be someone else in other ways. They want new habits They want new ways of thinking they want to stop being a negative thinker or an over thinker in certain situations If I wanted to to stop being an over thinker or a negative thinker or if I wanted to You know, there's certain habits we will have and that I have in my life that I'm like I just feel like it's me now
人们通常希望从神经可塑性中得到什么？他们希望在某些方面成为另一个人。他们希望养成新的习惯，想有新的思维方式，希望在某些情况下不再消极思考或过度思考。如果我是想不再过度思考，或者不再消极思考，或者我想要改变一些习惯，这些习惯在我生活中让我觉得似乎已经成为了我的一部分。
Yeah, like procrastination procrastination shows up sometimes I'm just saying that you're not learning the language No, I don't I don't procrastinate too much because I don't really have a choice these days I procrastinate on some things. I think we will do things that I found.
是的，有时候会出现拖延的情况。我只是想说，你并不是在真正学习这门语言。不，不是，我现在不怎么拖延，因为现在没有太多选择。我在某些事情上还是会拖延。我想我们都会对自己发掘出来的事情有所行动。
Yeah. Yeah, yeah, we will do um No, I'm really glad you've taken this into the intangible because obviously I use The analogy of language is a great one to help people understand that you You learn something new it builds up that path when your brain shifts your brain around it has other benefits But what people are really looking for is changing habits and behaviors are not serving them in life. Yeah So whether it's like a motivation. Yeah, like a motivation over thinker negative thinker lose your lose your temper um Uh, you know sort of feel very stark People pleasing you know like so many things mood reactions yeah, yeah So the process for that which is underpinned when you're a plasticity like the physiology of what happens in the brain Is raised awareness?
好的，好的，我们会的。嗯，我真的很高兴你把这个话题转向了无形的层面，因为显然我使用语言类比是一个很好的方法，帮助人们理解你。你学到新东西时，它会在你的大脑中开辟新的路径，而这种改变还带来其他好处。但人们真正寻找的是改变那些在生活中对他们无益的习惯和行为。
无论是像动力不足、过度思考、消极思考、容易发脾气，或者感觉非常不安，讨好他人，情绪反应等等，很多事情都是如此。对于这些问题的解决过程，实际上依赖于神经可塑性，也就是大脑中发生的生理变化，其基础在于提高自我意识。
So let's say that you've you know you've had a relationship break up again for the similar reasons and you know Whatever happened before so then you get to a point you're like okay last time I just kind of Didn't really deal with that and just moved on to the next relationship now I'm beginning to see there's a pattern I think I need to do something different step one is spot the pattern And step one is 50% of the battle So you know once you know Okay, this is the thing that I think or I believe or I do That comes out with a result that I don't want that is half the battle. So once you've done that You don't try to change anything straight away the next stage is called focused attention.
假设你再次因为类似的原因经历了一段感情的分手，并且经历了一些之前发生过的事情。然后你意识到，上一次你没有真正处理这些问题，只是草草进入下一段感情。现在，你开始发现其中的模式，并觉得需要有所改变。第一步是识别出这种模式，而识别模式就已经完成了一半的工作。一旦你知道导致不良结果的想法、信念或者行为是什么，那就是一半的胜利。完成这一步后，你不要急于立即改变什么。下一阶段叫做集中注意。
So you look around in your life at work in your personal life in like you know sports if you play sports Um with different types of people and through your past Where are the times I've done that what what what triggers me into doing that or what pushes me into doing that Let me give you an example So we can work through this uh these steps with an example got a friend in my life that repeatedly dates people who are married or in a relationship. Oh And it ends how you'd expect it to end in her heartbreak. Yeah, but it's this spiral she's on yeah, so Step one would be becoming aware of this pattern. You're dating people that are in this for some reason you're So in this case that is obvious if you're if you're Getting into relationships with people who are already attached you know you're aware of that
在工作、个人生活中，你可以留意一下自己在运动中（如果你参与运动）以及与不同类型的人相处和过去的经历，看看自己在哪些时候会有某种行为。是什么触发或促使了你这样做？让我举个例子，这样我们可以通过一个例子分析这些步骤。我有个朋友，她总是和已婚或有伴侣的人约会。结果如你所料，她总是心碎告终。但这是一个她不断重复的循环。所以第一步就是意识到这个模式。如果你意识到自己在和已经有伴侣的人交往，那说明你对此是有意识的。
What I would want to dig into with her is what it is that she believes about herself That makes her think that that's okay And I'm imagining already that there must be a A level of self-worth that is Has struggled you know and maybe there's something in her childhood that's caused that but You don't need to do that if you didn't believe that you deserved someone of your own So that's the kind of conversation I would have with someone like that. I would I would probably ask her like you know what what goes through your mind when you decide to do that again And she would say something that she's conscious of thinking I would want to dig below that and and ask what it is that she believes about herself that makes her think that.
我想和她深入探讨的是，她对自己的哪些信念让她觉得那样做是可以的。我猜想，她可能在自我价值上遇到了一些困难，也许这和她的童年经历有关。要是她相信自己值得拥有一个属于自己的人，就不需要那样做了。所以和这样的人谈话时，我会问她在决定再这样做的时候心里在想什么。或许她会说出一些自己意识到的想法，而我希望深入了解是什么样的自我信念让她这样认为。
So that's quite an important part of the raised awareness is getting below the thought into the belief Next step is well certainly if if she's got a history of this is you know Maybe in journaling acknowledging writing down okay this time that I went out with someone that was you know kind of Engaged in a relationship with someone else or this time I had an affair with a married man What happened like that decision-making process the point from which you agreed to get into that What was the consequence? So really That's the focused attention marrying together that decision with the consequence You know one of the things I say is you are basically the sum of every decision that you've made in your life. That's who you are.
意识提升的重要部分就是深入到信念层次，而不仅仅停留在思维上。接下来的步骤是，如果她有这样的历史，比如通过写日志的方式，去承认和记录这些经历，比如和一个有伴侣的人交往，或者和已婚男人有外遇。要弄清楚当时是如何做出这些决定的，为什么同意这样做，以及最终的后果是什么。真正需要关注的是，把当初的决定与随之而来的后果联系起来。我常说，你基本上就是由你一生中每一个决定构成的。
So once there's a bit more Understanding and attention around like what causes that and how it happens The next stage is deliberate practice. So the first challenge is going to be the next time she meets a man who's not available and And she may not yet be able to say no to that She may have to make another mistake But she'll make it armed with all the knowledge that she's got now And she'll see it for what it is Or she will be able to say no to that man this time So the next step is deliberate practice, which is where you say okay. I used to behave like this This is the the new me that I want to be as somebody who says no to every man that's married who um, you know Replaces every negative thought with a positive thought or whatever it is that you're working on You then look for scenarios to practice this new behavior and at first it will be hard Because you have a pathway there that may have been set since childhood.
一旦对导致这个问题的原因及其发生的方式有了更多的理解和关注，下一步就是刻意练习。首先的挑战是在她下次遇到一个不合适的已婚男人时，她可能还无法拒绝这种情况，可能需要再犯一次错误。但这次她将带着现在所掌握的知识去面对，并能看清事情的本质。或者，这次她能够拒绝那个男人。因此，下一步是刻意练习：你要告诉自己，“我以前是这样做的，但我要成为一个新的我，一个能够对每个已婚男人说不的人，一个能够将每个消极想法转化为积极想法的人”，无论你正在努力实现什么。然后，寻找情境去练习这种新行为。刚开始会很困难，因为这种旧习惯可能自童年时期就已形成。
That is used to doing a certain thing and the brain is a very energy hungry organ. So it's always trying to use the path of least resistance. Let's say I'm an over thinker. Okay, and you're asking me these questions. And I've got this voice in the back of my head saying why Stephen asking me that what's he trying to get to. Is he trying to trick me? What I would try to do is silence that voice in my head and say okay, in this podcast with Stephen I'm going to focus on him. I'm going to take his questions for what they are. And I'm going to speak from my area of expertise. I'm not going to worry about that other stuff that you know can go on in my head. Let's say this time I managed to do that 50% of the time and then I go and do another podcast next week. And I managed to do it 75% of the time, you know, and so on. Eventually, this new pathway that I've been building will become stronger than the one that I had before.
习惯于做某件事，而大脑则是一个非常耗能的器官，所以它总是试图使用阻力最小的路径。假设我是一个爱多想的人，你在问我这些问题，我脑海中会有一个声音在说，为什么Stephen要问我这些？他想达到什么目的？他是不是在试探我？我会尝试让这个心里的声音安静下来，对自己说，好吧，在这个与Stephen的播客中，我要专注于他的问题，我要从我擅长的领域回答，不去理会那些脑海里其他的声音。假设这次我能在50%的时间里做到，然后下周我参加另一个播客，能够在75%的时间里做到，依此类推。最终，我正在建立的新思维路径将会比我以前的更强大。
And then every time I turn up for a podcast, I'll just be completely present and attentive, and I'll get to the end of it. And that's the new me now. So behaviors that we repeat so let's start starting at the beginning of those three steps. The first step is becoming aware of the pattern in our lives. The second step is becoming really cognizant of the pain or the consequences of that pattern. And third step is kind of like setting an intention for who we want to become and the goals we have and then practicing it as much as possible. And that is the three steps to the fourth step but the fourth factor is accountability. Because most people left to their own devices will give up on that process when it feels too hard a step three.
然后，每次我去录制播客时，我都会全神贯注，直到结束。这就是现在全新的我。我们的行为是可以重复的，所以我们从这三步的开始谈起。第一步是意识到我们生活中的某种模式。第二步是真正认识到这种模式带来的痛苦或后果。第三步则是设定对自己的期望，以及我们想要实现的目标，然后尽可能多地实践。这三步之后还有第四步，就是责任感。因为大多数人在面对第三步的挑战时，如果没有外界的支持，会选择放弃。
Yeah, um so you know, with years of practice and journaling I have become better at holding myself accountable. But for most people, there's got to be some external. So it could be a friend. Um, one of the reasons I'm a big fan of doing these action boards is that there's a very tangible thing in front of you. That with images of what you said you wanted to achieve this year, which you can clearly and your friends and family can see at the end of the year whether you did or you didn't. Um, and you know, of course you can have an actual like professional person that is there like your language teacher to hold your accountable.
好的，嗯，你知道，经过多年的练习和写日记，我在自我约束方面变得更好了。但是对大多数人来说，需要一些外在的支持。比如可以是一个朋友。嗯，我特别喜欢制作行动板的原因之一是它能提供一种非常直观的方式，让你看到你今年想要实现的目标。当年末的时候，不论是你自己还是你的朋友和家人都可以清楚地看到你是否实现了这些目标。嗯，当然你也可以请一个专业人士，比如你的语言老师，来帮助你保持责任感。
We're going to have to edit this out because you really are pushing this. You've got an agenda here. I've been really used to talk tell you about just a second to go about how when you're trying to create a new pathway if there's an existing one that is very well established from your childhood, it's increasingly harder. So I've always been unorganized. I lived it. I grew up in a home that was look like an atomic bomb and hit it. Yeah, it was just a shit show inside. It was an absolute mess. So that habit of just being messy is quite well established. The pathway in my brain of being messy is well established. More broadly I'm thinking here about trauma and how trauma looks in the brain.
我们得把这一段剪掉，因为你确实有些过分了。你有自己的想法。我刚才正准备跟你说，当你努力想要创建一个新的习惯时，如果你从小就有一个很稳固的习惯，那就会越来越难。我一直都很不爱整洁。我生活在一个混乱不堪的家里，那地方就像被原子弹炸过一样，里面一团糟。所以，保持凌乱的习惯已经深深扎根在我脑子里。在更广泛的层面上，我在考虑关于创伤的问题，以及创伤在大脑中的表现方式。
When we've had really traumatic early experiences and our life or in the context of my friend, we might have learned that we're not deserving of someone or we we're not worthy or we you know we're not enough or we're different that might be a really well established pathway. Doesn't that suggest that there are some behavior patterns that are just practically immutable, practically unchangeable? Um, I don't want to say yes to that's but what I am gonna say is we've moved away from using this term hard-wired which kind of means like it's there forever. And we talk about softwiring now because of neuroplasticity. I know people who have been through incredible amounts of trauma.
当我们有过非常痛苦的早期经历时，在我们的生活中，或者像我朋友的情况一样，我们可能会学到自己不值得拥有某人，或不够好，或与众不同，这可能已经形成了一种很深的思维定式。那是否意味着某些行为模式实际上是不能改变的呢？嗯，我不想直接回答说是，但我要说的是，我们已经开始避免使用"固定不变"这个词，因为这意味着某些东西是永远改变不了的。我们现在使用"灵活的神经连接"这个说法，因为神经可塑性让改变成为可能。我认识一些经历过极端创伤的人。
There's gonna be an example coming up on my podcast soon who has done so much work on herself that she's really in a beautiful place as a psychologist and a Vedic astrologer helping other people blend deal with that trauma. So there's a lot that can happen. She was clearly a very resilient person and got herself educated. Some people deal with the consequences of trauma for the rest of their life and you know it runs their life and it's it's sad. Um, you may not be able to deal with every single thing that you've experienced or the full extent of what you've experienced. But I do believe that there's a lot that everybody can do earlier.
在我即将推出的播客中会有一个示例，她在自我提升方面做了很多工作，作为一名心理学家和吠陀占星师，她现在处于一个非常美好的状态，并帮助其他人处理创伤。因此，有很多事情是可以做到的。她显然是一个非常有韧性的人，并通过教育来充实自己。有些人一生都在处理创伤的影响，这让他们的生活受到影响，这实在令人遗憾。你可能无法处理自己经历过的每一件事或彻底理解所有经历。但我相信每个人都可以更早地开始采取一些行动。
You talked about generational trauma um and epigenetics. What what are both of those things? At first time I had about generational trauma, I thought it was like woo-woo, uh fluffy, hopeful like wishful think like a nice way to blame your ancestors for the way that you are. That's the one I first heard about this concept that you could be passed down trauma from your parents or your grandparents. It just seemed like it couldn't possibly be true. Yeah, I know. I mean, it's a relatively new area of research.
你提到了代际创伤和表观遗传学。这两个概念是什么？第一次听说代际创伤的时候，我觉得这有点玄乎，像是一种幻想，希望如此，这种想法似乎只是为了把自己的问题归咎于祖先。当我第一次接触到这个概念时，我很难相信你居然可以从父母或祖父母那里继承创伤。是的，我理解，这确实是一个相对较新的研究领域。
So I'm actually gonna separate this into a few things. So generational trauma um and you can look this up is related to specific times of acts that were um placed onto particular marginalized groups. So like first Americans slavery um There's in Asia there are some particular groups that were um treated in a certain way and that is that. So the impact of generational traumas when something happened to one generation There's a psychological spillover and it can be something to do with You always feel isolated or you always feel lonely or you always feel at the margin Or you always feel left out that's because a whole generation were treated in a certain way and that has an impact.
我会把这个话题分成几个部分来解释。首先，所谓的"世代创伤"，是指在特定时间内某些边缘化群体经受的特定事件。比如说，美国的土著居民遭遇的历史、奴隶制，以及在亚洲某些特定群体也曾受到的不公对待。这些经历产生了世代创伤，其影响是即便事情发生在上一代，心理创伤却会蔓延。这样的人可能会长期感到孤立、孤独或被边缘化；因为一个整代人的遭遇，会在心理上造成深远的影响。
Intergenerational epigenetic trauma is about how some external event Actually changes the expression of your genes. So we have a genotype and a phenotype genotype is your DNA. It doesn't change but the phenotype is which bits get switched on and switched off. The most famous examples of this are the holocaust and the Dutch famine But there are other examples and we are sufficient generations away from that now to have seen like three plus generations changes in the stress responses and So and it's not always bad. So sometimes people are more resilient because their grandparents or great grandparents went through something terrible.
跨代表观遗传创伤指的是一些外部事件实际上改变了你的基因表达。我们有一种叫基因型的东西，就是你的DNA，它本身不会改变，但表现型是指哪些基因被激活或关闭。最著名的例子是大屠杀和荷兰饥荒，但是还有其他例子。随着时间的推移，我们已经经过了足够多的世代，现在我们可以观察到这些事件对三代以上的压力反应的变化。而且，这种变化并不总是负面的。有时，人们因为祖父母或曾祖父母经历过一些可怕的事情，而变得更有韧性。
Sometimes people are more anxious and it's hard to know necessarily why things might go on where another. I always say to people that You aren't born with the genes that your parents had when they were born. You're born with the expression of the genes that your parents had around the time of conception. And then of course your mother's stress levels through through the trimesters of pregnancy. And this isn't meant to blame anyone for what happened in the past or how stressed they feel when they're pregnant.
有时候，人们会感到更焦虑，而我们很难准确知道为什么一个人会比另一个人更容易焦虑。我常常对人们说，你出生时的基因并不是你父母出生时的那些基因，而是结合了你父母在受孕前后的基因表现。当然，这也包括了你母亲在怀孕期间各个阶段的压力水平。不过，这并不是要指责任何人过去发生的事情或她们在怀孕时感到的压力。
It's meant to raise awareness of the fact that if you have something In your family's history or you did have a particular stress particularly stressful pregnancy You can use neuroplasticity to improve the chances of your baby Expressing genes that will be more helpful for them in life than if you didn't know about all of this stuff. So if you had a particularly stressful pregnancy, let's say you're a woman who was really under stress when you were um Eight months pregnant How does that impact the baby and what what symptoms are you like to likely to see in that baby? That it wouldn't have had otherwise.
这段话旨在提高人们的意识，使大家了解，如果你的家族有某些疾病史，或者你曾经历特别压力大的孕期，可以利用神经可塑性来增加宝宝更好表达基因的可能性，从而在生活中受益。这意味着，如果你曾经历特别紧张的孕期，例如在怀孕八个月时压力很大，这会对宝宝产生什么影响呢？你可能会在宝宝身上看到哪些原本不会出现的症状呢？
Okay, so I'm gonna give you a really like tangible answer before I take it back to the um Something we were talking about before imagine the mother's a hero in adept That is affecting the baby right yeah, yeah, and that's because they share the same blood supply yeah. So if the mother is stressed and she's got high levels of cortisol then that cortisol is going through the placenta into the baby's blood supply and basically being stressed from in utero could switch on genes for not being resilient to stress or being more um liable to anxiety or mood disorder Um, and it's already starting off, you know inflammation and this like tiny baby that hasn't even been born yet.
好的，让我给你一个非常具体的回答，然后再回到我们之前谈论的内容。想象一下，母亲在面对挑战时就像一个英雄，她的状况会影响到婴儿，对吧？这是因为他们共享相同的血液供应系统。所以，如果母亲感到压力大，她体内的皮质醇水平就会升高，这些皮质醇就会通过胎盘进入婴儿的血液系统。这样一来，尚未出生的婴儿因为受到宫内压力，可能会激活他们的某些基因，使其无法很好地应对压力，更容易出现焦虑或情绪紊乱。此外，在婴儿还未出生时，这就可能已经引发炎症。
I know that sounds terrible and I really don't want this to come across like All moms have to be completely zanned and never get stressed because that's just not reality. But you know everything that you can do of course to manage your stress during pregnancy is helpful. But then completely understanding that if your child then starts to show any like symptoms of anxiety or You know inability to manage their emotions after an age where they should be kind of able to do that You can introduce them to meditation you can sit with them and talk to them about their emotions and how they're feeling.
我知道这听起来很糟糕，我并不想让人觉得所有妈妈都必须一直保持冷静，绝不能感到压力，因为这并不现实。当然，在怀孕期间尽可能管理压力是有帮助的。但同时也要理解，如果你的孩子在应该能够控制自己情绪的年龄后，开始出现焦虑或情绪管理上的问题，你可以教他们冥想，和他们坐下来聊聊他们的情绪和感受。
There are lots of really like great books and videos that you can use to like educate children about that kind of thing um I always say knowledge is power and Unfortunately Difficult things can happen to people in life but Every time something like that's happened to me I've gone down a rabbit hole of okay, what can I find that can help me to overcome this and and be better.
有很多非常优秀的书籍和视频可以用来教育孩子们这种事情。我总是说，知识就是力量。不幸的是，生活中确实会发生困难的事情，但每当我遇到类似的情况时，我都会深入研究，寻找可以帮助我克服困难并变得更好的方法。
It's just thinking about as you were talking about grief and the brain. The relationship between, you know, what happens in the brain when we're experiencing grief and stuff. Think about grief and heartbreak as strong emotions. So many of us, including one of my best friends, his reason is recently grieving a relationship he's lost, and I've got another friend that's lost someone in their life who's passed away. It's such an all-consuming force that seems to be resistant to advice. I just wondered if through your work you'd learn anything about grief and the brain and heartbreak and the brain.
在你谈论悲伤和大脑时，我就在思考它们之间的关系。你知道，当我们经历悲伤时，大脑里会发生什么。可以把悲伤和心碎视为强烈的情感。我们中有很多人，包括我的一个好朋友，最近因为失去一段感情而感到悲痛，还有另一个朋友失去了生命中的重要亲人。悲伤是一种压倒性的力量，似乎很难被建议所左右。我只是想知道，通过你的工作，你是否在悲伤与大脑、心碎与大脑之间学到了什么。
Yeah, so I think there are so many versions of grief that we've seen, particularly in the last few years, which is loss of sense of self, loss of someone through a relationship breakdown, and loss of someone through actual death. Um, and it's interesting to hear you say, as a, you know, caring onlooker, that it's something that's overwhelming and resistant to advice. I strongly believe that to ever heal from grief, you have to go to the bottom of the hole, and however you do that is not something that anyone else can comment on.
是的，我认为我们在过去几年见到了许多不同形式的悲伤，尤其是自我认知的丧失、因关系破裂而失去某人，以及因真正的死亡而失去某人。听你说作为一个关心的旁观者，悲伤是令人为难且难以接受建议的，这点很有趣。我坚信，要想从悲伤中治愈，必须深入内心的深渊，至于如何做到这一点，是没有人可以对你说三道四的。
I think if you are doing things like throwing yourself back into work or like partying too much to avoid it, that's not right. But if somebody has to go somewhere emotionally to deal with grief, they've got to be supported and allowed to do that. And then maybe at times gently nudged in terms of like how you're doing, you know, is it kind of, are you feeling any sort of like healing or resolution or understanding or acceptance? I do think particularly with grief that if we haven't been through something ourselves, it's really hard to imagine how bad it is, even though you might care very deeply.
我认为，如果你通过拼命工作或者过度聚会来逃避，这种做法是不对的。不过，如果一个人在情感上需要找个方法来处理悲伤，他们应该得到支持和理解。有时候，我们可以适当地询问他们的感受，看看他们是否有一些疗愈、理解或接受。特别是对待悲伤时，如果我们自己没有经历过类似的事情，很难真正理解它有多么难过，即使你可能非常关心他们。
What makes you think that you have to go to the bottom of the hole? Because I think we are very avoidant emotionally. Um, I think that's part of the, you know, greater issue that I was talking about, which is being lost and disconnected. And I remember when my first marriage broke up and I was changing career, thinking if I hadn't been a psychiatrist and know the things that I know, I can see how you could end up on a psychiatric ward going through, you know, the breakup or breakdown of a marriage.
是什么让你觉得你必须要走到这个坑底？因为我认为我们在情感上非常回避。嗯，我觉得这是我之前提到的更大问题的一部分，那就是感到迷失和脱节。我记得当我第一次婚姻破裂并且正在转行时，我在想，如果我不是精神科医生，不知道我所知道的事情，我可以理解你可能会因为婚姻的破裂或崩溃而最终住进精神病病房。
So what all I'm trying to say, I'm not trying to say you have to feel terrible. What I'm trying to say is you have to process all the emotions, and you kind of have to surrender to it a bit. Because if you try to gloss over that, it will come back and bite you later. And I've seen many stories of that happening where people, you know, did really great things like write a book about it or, you know, shower all of their care and love and attention onto other people and then eventually found that they hadn't actually dealt with their own emotions.
所以，我想表达的意思是，我不是让你感到糟糕。我想说的是，你需要处理所有的情绪，甚至有时需要顺其自然。因为如果你试图忽略它们，最终它们会卷土重来，对你造成困扰。我见过很多这样的例子，有些人做了很棒的事情，比如写书来记录这一切，或者把所有的关心和爱投入到其他人身上，但最终发现自己并没有真正处理好自己的情绪。
So when I say go to the bottom of it, I don't necessarily mean feel really terrible. I mean process all of the emotions fully because then you can't actually heal and at some stage move forward. It doesn't mean you forget, you know, the person or what happened, but if you try to gloss over it, I think it's dangerous because it's such a deep, such a deep emotion. It's such a facing of your own mortality.
所以当我说“弄清楚问题的根源”时，我并不一定是指要感到非常痛苦。我是指要充分处理所有的情绪，因为只有这样，你才能真正愈合，并在某个阶段继续前进。这并不意味着你会忘记那个人或发生的事情，但如果你试图掩盖过去，我认为这很危险，因为这是一种非常深刻的情感，是对自己生命本质的直面。
Quick one: I discovered a product which has changed my life called Eight Sleep. And I'm so proud to say today that I had a chat with the founder of the brand and they are now a podcast sponsor. And one of the things I've come to learn on this podcast from speaking with sleep experts like Matthew Walker is how important temperature is when it comes to sleep—the temperature of your room, the temperature of your bed.
快讯：我发现了一款改变我生活的产品，叫做Eight Sleep。我很自豪地告诉大家，我与这个品牌的创始人聊天过，现在他们成了我们播客的赞助商。在这个播客中，通过与像Matthew Walker这样的睡眠专家交流，我了解到睡眠时温度的重要性——无论是房间的温度，还是床的温度。
And also one of the big insights I had from speaking to some experts was that the temperature of the room should fluctuate throughout the night as you move through different stages of sleep. So when you first get into bed, it should be quite cool in bed, it should then get a little bit cooler, and then the temperature should increase near the end. And that is a reflection of what would have happened in nature once upon a time.
从与一些专家的交流中，我得到了一个重要的见解：房间的温度在夜间应该随着你进入不同的睡眠阶段而变化。当你刚上床时，房间应该比较凉爽，然后稍微变得更凉一些，接近清晨时温度则应升高。这种变化反映了过去在自然环境中的温度变化规律。
You've probably come to learn that I have sponsors on this podcast that I use and products that I love. My sponsors should be a reflection of the conversations I'm having but also a reflection of what I'm using in my life. So to celebrate them being a new podcast sponsor, I always want to get a discount for you guys, and I've got one: go to eightsleep.com, which is I-G-H-T sleep dot com slash Stephen, and if you do that, you'll save 150 dollars on the pod cover that I have on my bed, the one I'm talking about. Grab your pod cover, send me at the end, and let me know how you get on.
你可能已经发现，我的播客有一些我自己使用的赞助商和我喜欢的产品。这些赞助商不仅反映了我在播客中的对话，也反映了我在生活中使用的产品。为了庆祝他们成为新的播客赞助商，我总是想为大家争取一个折扣，这次我有一个：访问 eightsleep.com，也就是 I-G-H-T sleep dot com 斜杠 Stephen，如果你这样做，你能省下150美元，用于购买我床上用的那款 pod cover。拿到你的 pod cover 后，记得告诉我你用后感觉如何。
As you may know, this podcast is sponsored by HE or if you're living under a rock you might have missed that I've come to learn over time not all of the products they have are for me. But the ones that are for me have really, really changed my life in a profound way. All of the products are designed for different use cases and different people. For me, as you'll probably know, the ready-to-drink bottles are a staple of my life at the moment And they have been for many, many years.
如你所知，这个播客由HE赞助。如果你不了解，那可能是因为你错过了一些信息。我在使用过程中发现，并不是所有他们的产品都适合我。但那些适合我的产品，确实以非常深刻的方式改变了我的生活。他们所有的产品都是为不同的使用场景和不同的人设计的。对我来说，正如你可能知道的，即饮瓶装产品目前已经成为我生活中的一个重要部分，并且已经很多年了。
But for a lot of other people they have the hot and savory which is a five-minute hot meal that's nutritionally complete and contains all the good stuff that all your products contain, which is the 23 vitamins and minerals and the wonderful balance of sort of nutritional completeness. Then you have the bars as well. If you've heard about HEOL on this podcast, you've heard me talking about it a lot. You're aware that I'm an investor in the company. You're aware that I'm on the board of the company. And you're not sure where to start.
对于很多其他人来说，他们喜欢“热腾腾的美味餐”，这是一种五分钟就能完成的热餐，营养全面，包含了你们所有产品中的营养元素，比如23种维生素和矿物质，营养非常均衡。此外，你们还有能量棒。如果你在这个播客中听说过HEOL，你可能已经听我谈论过很多次。你知道我是一名公司的投资者，也在公司的董事会中。但是你可能不确定该从哪里开始。
I would highly recommend starting with the bestseller bundle. Basically, we'll send you a package in the post containing all of the favorite products that people love. And then you try them all and stick with the ones that really, really fit you. The link is in the description below to try the bestseller bundle.
我强烈推荐您从畅销产品组合开始。基本上，我们会通过邮寄为您发送一个包裹，其中包含所有大家热爱的产品。然后，您可以全部试用，选择那些真正适合您的产品。可以点击下面描述中的链接来尝试这个畅销产品组合。
In your book, you talk about the mechanisms of neuroplasticity. What are the mechanisms of neuroplasticity and the three factors that have the biggest impact on changes in the brain? So the first one is myelination, and anyone who does a lot of sports, who repeats a certain, um, you know, weight training will understand that that's what's happening in their muscles. You know, and I said, you know, you come here pretty much every day and you sit with someone and you interview them. And you're really great at asking questions.
在你的书中，你讨论了神经可塑性的机制。神经可塑性的机制是什么，以及影响大脑变化的三个最重要因素是什么？第一个因素是髓鞘化。任何经常进行体育锻炼的人，尤其是重复某种力量训练的人都会理解到，这种机制在他们的肌肉中也会发生。就像你几乎每天都来这里，坐下来和某人进行访谈，并且非常擅长提出问题一样，这也是一种重复练习带来的效果。
That's like something you're super good at because you repeat it. It becomes like a superpower, and that means that what's happening there is myelination. So myelin is a fatty substance that coats some neural pathways, and those pathways become fast pathways. Now, there's a reason from evolution why we have some fast pathways and some slow pathways.
这就像是因为你不断重复而变得非常擅长的事情。它就像一种超级能力，这意味着在这个过程中发生了髓鞘化。髓鞘是一种包裹在某些神经通路上的脂肪物质，使这些通路变成快速通道。而我们有快速通道和缓慢通道是有进化原因的。
And the reason is that if you put your hand in the fire, your reflex to snatch your hand out is a fast pathway. But your pain reflex is a slow pathway because if you were incapacitated by pain the minute you put your hand in the fire, you wouldn't be able to get away from it. One of the mechanisms of neuroplasticity is becoming even better at something that you're really good at, and that's happening through myelination.
原因是当你把手放进火里时，你会快速地反射性地把手缩回来，这是因为这个反射经过的是一条快速的神经通路。而痛觉反射则是通过一条较慢的通路，因为如果你在把手放入火中的那一刻就被疼痛所制约，你就无法迅速地把手移开。神经可塑性的一种机制是通过髓鞘化（即神经纤维外的髓鞘增厚），使你在自己擅长的事情上变得更好。
The most common one, which is something that you're quite good at, but if you had loads of time, you could become really good at it, but you maybe don't have loads of time, happens through synaptic connection. So that's the one that can feel like quite hard work, but if you put in the effort, then you can change your brain. So that means that neurons that already exist in the brain connect up with each other and start to form new pathways.
最常见的一种情况是，你对某件事情已经很擅长了，但如果你有很多时间，你可以变得非常出色。不过，你可能没有那么多时间来投入。这种情况通过神经元连接来实现。这可能会感觉有些费力，但如果你努力，就可以改变大脑。这意味着大脑中已有的神经元彼此连接，开始形成新的路径。
And the third mechanism, which doesn't happen a lot in the adult brain, but it does happen around the hippocampus because we do lay down new memories in life, happens a lot in children's brains. It's called neurogenesis, and that is um little embryonic nerve cells that float around in the brain actually becoming fully formed nerve cells, neurons, and connecting up through synaptic connection and maybe getting myelinated.
第三种机制在成年大脑中并不常见，但由于我们在生活中会形成新的记忆，它仍然会在海马体附近发生，而在儿童大脑中这种情况非常常见。这种机制被称为神经生成。具体来说，就是本来漂浮在大脑中的小胚胎神经细胞实际成长为完全形成的神经细胞，即神经元，并通过突触连接起来，可能还会形成髓鞘。
And there's a factor, a growth factor that's involved in that. The embryonic cell becoming an adult cell, which is called BDNF or brain-derived neurotrophic factor. Trophic means growth, so neurotrophic is the growth of neurons. The things that contribute mostly to that are aerobic exercise and eating dark-skinned foods.
这里面有一个因素，一个生长因子起到了作用。胚胎细胞变成成体细胞时，这个因子被称为脑源性神经营养因子（BDNF）。“营养”意思就是生长，所以“神经营养”就是指神经元的生长。对这个过程贡献最大的是有氧运动和食用深色皮的食物。
Yeah, dark-skinned foods. So let me discover the exercise one first because this is one of my fun facts, which is that if you are regularly doing aerobic exercise, the turnover of those cells in your brain is about 13-14%. So like the amount and the speed in which they like die, no, the speed in which they go from embryonic to full-grown cells.
好的，深色食物。所以让我先讲一个关于运动的有趣事实：如果你经常做有氧运动，你大脑中这些细胞的更新速度大约是13-14%。也就是说，从胚胎细胞发展到成熟细胞的数量和速度大概是这个比例。
Oh, okay. Yeah. So because we want neurogenesis to happen. Okay, if you haven't been doing exercise for a while and then you start, the rate of cell turnover is like 30%. So it increases after a period of inactivity with new aerobic exercise. So that's my excuse for like being a couch potato half the time and then starting off again.
哦，好的。所以我们希望神经再生发生。如果你有一段时间没有锻炼，然后重新开始锻炼，细胞更新的速度会提高大约30%。所以经过一段不活动的时间后，进行新的有氧运动可以增加细胞更新率。这就是我一半时间像个沙发土豆，然后再开始锻炼的理由。
Oh yeah, who are you kidding? Okay, so it will accelerate the speed in which you're making those connections. Yeah, making the embryonic cells grow into new cells and then connect up with existing ones. In so I want to make sure I'm super clear on this.
哦，是啊，你在骗谁呢？好吧，这会加快你建立那些联系的速度。是的，让胚胎细胞发育成新细胞，然后与现有细胞连接起来。我想确保我对此非常清楚。
So if I'm trying to develop, if I'm trying to speak a different language, by doing exercise that has an impact on, oh, help you learn and retain memories. Yeah. So in simple language, if I'm doing aerobic exercise my ability to accelerate my neuroplasticity will increase. Yeah. What if... it's like Not a aerobic exercise what if I'm just lifting big weights um there are benefits to your brain of other types of exercise But weight training doesn't relate to neurogenesis as much okay This isn't so much about language, but it's another example of mind over matter So this was an experiment done on two groups of weightlifters Thought you might like this one That's a big compliment thank you so much You think I'm a weightlifter think I identify as a weightlifter you look to me and thought weightlifter Totally thank you so much
所以，如果我想提高语言能力，通过做运动能够影响，哦，帮助学习和记忆保持。对，简单来说，如果我进行有氧运动，我的神经可塑性能力会增加。对。那么如果……不是有氧运动呢？如果我只是在举重，大重量训练对大脑也是有益的，但举重和神经再生的关系不太大。这个和语言无关，不过是意志力的另一个例子。有个实验是在两组举重运动员中进行的。我觉得你会喜欢这个实验。谢谢你，真是个大赞美。你觉得我是个举重运动员吗？你看我是举重运动员那样的人吗？完全是，谢谢你如此多。
Um this was finger and elbow weights though, so maybe not so glamorous and this is for her Okay, so one group lifted Finger or elbow weights I think this was a two-week study and they showed I think it was about a 40% increase in in muscle mass of the targeted muscle group for those weights their counterparts Only imagined lifting weights for two weeks they lifted no weights for two weeks They just sat there and they visualized themselves lifting weights And they had a 13% increase in muscle mass Interesting So we can tell our brain to grow muscle Have you been secretly doing that? No, but I could be doing that instead. I've been going to the gym Be much easier if I could just watch the football and tell myself that I'm lifting weights
嗯，这是关于手指和肘部的举重，所以可能不是特别吸引人，这是针对她的。好吧，所以有一组人在举手指或肘部的重量。我想这是一个为期两周的研究，结果显示，目标肌肉群的肌肉质量增加了大约40%。与之对照的一组人只是在这两周内想象自己在举重，实际上他们并没有进行任何实质性的举重训练。他们只是坐在那里，想象自己在举重，但肌肉质量却增加了13%。很有趣，所以我们可以通过大脑来促进肌肉增长。你有没有悄悄这么做过？没有，但我本可以这样做。我一直在去健身房。如果我能一边看足球一边想象自己在举重，那就容易多了。
Well, I don't think you can watch the football I think the whole like visualization and you know intention and attention stuff was important part of that I mean that's that speaks to the the power of our thoughts again, doesn't it really if our thoughts can Tell our brain to grow muscles Has that been is that Send the book But it but is it like is it Is that widely accepted is the truth? I'm surprised there's not like personal trainers that just sit you down in an empty room and just go right Well, think about the number of athletes that use visualization as part of their training Of course, they do the exercise and the practice and everything but they that's hugely used in sports Interesting. It's obviously not a case that I would just then go home and start imagining working out
嗯，我觉得你可能不能看比赛。我认为关于可视化、意图和注意力的东西是其中一个重要部分。我的意思是，这不正说明了我们思想的力量吗？如果我们的思想可以告诉大脑去增长肌肉，这就是书中所说的吗？但这是否被广泛接受为真相呢？我很惊讶没有健身教练让你坐在一个空房间里，然后说，好吧，开始想象锻炼一下。想想有多少运动员在训练中使用可视化技术。当然，他们也进行锻炼和实践，但在运动中这非常普遍使用。有趣的是，这显然不是说我可以回家后只想象锻炼。
But it does it does again remind me of the importance of just thinking about Um positive things that are in line with my goals. Yeah. I mean what's the harm in Imagining yourself more muscular or more youthful alongside Eating the dark foods and getting enough sleep, you know, it's like it's part of the package Do you want to know what you should eat so that you can please? What is this dark skinned foods? So basically, you know at the basic level we want people to have a healthy balanced diet mostly plant-based but where you can choose a darker version of a food the Pigment and the skin of that food has higher levels of antioxidants called anthocyanins and they also contribute to neurogenesis
这段话让我再次意识到，思考那些与自己目标一致的积极事物的重要性。比如说，想象一下自己肌肉更发达或者显得更年轻，同时吃一些深色食物并且保证充足的睡眠，这些都是健康生活的一部分。那么，深色食物是什么呢？基本上，我们希望人们保持健康均衡的饮食，以植物为主，但如果可能的话，选择食物时可以选择颜色较深的版本。这些食物的颜色和表皮中含有较高水平的抗氧化剂，叫做花青素，它们也有助于神经再生。
So it's basically like eating black beans instead of white beans or eating blueberries instead of strawberries Dark chocolate instead of milk chocolate Purple sprouting broccoli instead of green broccoli um and good quality coffee counts as well Yeah, so I you know I tried to vary what I eat, but also Always choose the darker option I can Okay, so is there anything else that one needs to know about the process of neuroplasticity So from what I've ascertained so far it's about to start understanding The patterns we have in our brain understanding the consequences of them repetition is key to establishing new pathways
所以这基本上就像吃黑豆而不是白豆，或者吃蓝莓而不是草莓，选择黑巧克力而不是牛奶巧克力，食用紫色的西兰花而不是绿色的西兰花，嗯，而且优质咖啡也算在内。是的，我会尽量多样化我的饮食，但也总是尽量选择颜色深一些的选项。
那么关于神经可塑性这个过程，还有什么需要了解的吗？到目前为止，我了解到的是，要开始理解我们大脑中的模式，并理解这些模式的后果。重复是建立新路径的关键。
Is there anything else that I need to be really aware of because I do want to Grow my brain and change my brain. Yeah, so the accountability piece which we discussed But also creating the conditions in your body for your brain to be able to do all of that stuff and so You know, this is a bit of repetition, but sleeping roughly eight hours a night having regular sleep and wake times Seems to have an additional benefit. We don't know why so within an hour. So go to sleep between 10 and 11 wake up whenever um Not being said entry so being physically active doesn't necessarily mean you have to pound it at the gym
是否有其他需要特别注意的事项，因为我确实想要提升我的大脑能力并改变大脑？是的，我们之前讨论过的责任感很重要，此外，还需要为你的身体创造有利条件，让大脑能够进行这些改变。虽然有点重复，但每晚大约睡八个小时，并保持规律的作息时间似乎有额外的好处。我们不清楚原因，但建议在晚上10点到11点之间入睡，随意起床。此外，要避免久坐，保持身体活跃不一定非得去健身房刻苦训练。
To be honest in terms of neuroplasticity You don't want to do too much high intensity exercise because it spikes your cortisol levels So it's better to do kind of quite gentle exercise Eating 30 different plant products a week and varying the color as much as possible You know managing your stress the weather it's through meditation or just like removing the causes of stress If you're doing and being hydrated If you are doing all of those things and you want to play at level two of the game You could start doing time restricted eating So only eating between Ioni between 12 noon and 8 p.m. But you could do 8 a.m. To 8 p.m.
老实说，从神经可塑性的角度来说，你不应该做太多高强度的锻炼，因为这会导致皮质醇水平飙升。所以最好做一些比较温和的运动。每周吃30种不同的植物性食物，并尽可能多样化选择颜色。同时，要管理你的压力，无论是通过冥想，还是消除压力源。如果你做到了这些事情，还要保持身体水分充足。如果你都做到了这些并想更进一步，你可以开始尝试限时饮食，例如只在中午12点到晚上8点之间进食，或者在早上8点到晚上8点之间进食。
So that kind of fasting is very beneficial for your brain as well But only if you've got the foundations right. It's not going to help you if you don't What does it do for the brain fasting? Intimicent fasting um will it helps to regulate your blood sugar levels So you know spiking blood sugar levels aren't good for your body or your brain um and fasting and calorie restriction they do have like brain health and longevity benefits but That you know Your foundations are right. You know somebody who's stressed or Eat's badly or doesn't sleep enough will not benefit from time restricted eating or intermittent fasting um Because it is a form of stress on your body, but it's a form of stress that your body can take And use to build resilience if the baseline level of stuff is good.
这种禁食对大脑非常有益，但前提是你打好了基础。如果没有，禁食不会对你有帮助。那么禁食对大脑有什么作用呢？间歇性禁食有助于调节你的血糖水平。血糖水平的快速升高对身体和大脑都不好。而禁食和卡路里限制对大脑健康和长寿有好处，但前提是你的基础是良好的。对于那些有压力、饮食不良或睡眠不足的人来说，限时饮食或间歇性禁食不会带来好处，因为这对身体来说是一种压力。不过，如果你的基础状态良好，这种压力是身体可以承受并利用来增强抵抗力的。
And for newer plasticity to happen we need to be taking on big cognitive challenges Challenges that kind of break existing pathways. Yeah, so I want to learn to DJ. I've been learning for about 12 months now um that feels like a big Cognitive challenge for me. Yeah, that's great Um That's the type of thing that would establish a new pathway in my brain Absolutely Someone's just looking to build their self-esteem and their confidence What does the brain tell us about the process of doing that? Is it does it go back again to what we said about awareness about understanding The feelings and the consequences and about setting goals and repetition and accountability.
为了形成新的大脑可塑性，我们需要迎接重大的认知挑战，这些挑战能够打破现有的思维路径。是的，比如我想学习DJ，我已经学了大约12个月，对我来说，这是一个很大的认知挑战。太好了，这正是能在我大脑中建立新路径的事情。绝对如此。如果有人想提高自尊和自信， 大脑在这个过程中告诉我们什么呢？这是否回到了我们之前提到的意识，理解情感和后果，设定目标，重复练习和责任感这些方面呢？
It will get to that but there's actually a little bit of a jumpstart to that which is really helpful particularly in terms of confidence and self-esteem Which is that usually there's a particular recurring negative thought that's associated with feelings of lack of confidence um so if you can identify what that is and Create a positive affirmation that's like the opposite of it or something that counteracts it Then that can be a great way to get started my phrase would have been it has to be perfect and it's not going to be perfect I wouldn't have been able to say this last year, but now I would I would probably be able to say it is going to be better than perfect It is going to be amazing like I know it.
虽然最终会实现这个目标，但实际上有一个有助于达成目标的小小开端，这对提升自信心和自尊心特别有效。通常，缺乏自信可能与某个反复出现的负面想法有关。如果你能识别出这个想法，并创造一个与之相反或能抵消它的积极肯定语句，这将是一个很好的开始方式。
比如，我过去常常觉得“一定要完美，否则就不行”。去年我可能还无法这么说，但现在我大概能说“它会比完美还要好，会非常棒，我心里有数。”
But to get myself there I could have said It doesn't have to be perfect, but it's going to be great or I could have said Maybe it will be perfect Sometimes a question I ask myself is what's the best possible outcome that could happen here? So it's changing your language in your mind about the things that you think so that's basically Metacognition which is that you can you you can understand your own thinking and then Reversing that narrative quite strongly even if it doesn't feel like it's totally true And just repeating that so much that you start to wear down that other pathway.
为了让自己达到那个状态，我可以告诉自己：事情不必完美，但会很出色；或者我也可以说：也许会很完美。有时候，我会问自己：在这里可能发生的最好的结果是什么？这实际上就是在改变你内心的语言，把你对事物的看法转换过来。基本上，这就是元认知，你可以理解自己的思维，然后强烈地扭转之前的叙述，即便这感觉不完全真实。通过不断重复这种新的思维模式，你最终会逐渐削弱旧的思维方式。
Does language really matter the language we say to ourselves? Oh, yeah. Yeah. Yeah. It's really matters Yeah, how we speak about ourselves? How do we know that matters? I mean, it's neuroplasticity if you're repeating something in your mind or out loud Then if that's being repeated more than another statement. It's the one that your brain's going to believe So we can trick our brains effectively by saying something else to ourselves repeatedly Because there's this whole movement in you know the personal development community Which says you just kind of look in the mirror and you say to yourself like I'm beautiful. I'm attractive Everyone's going to love me. I'm going to be rich And I've found it hard to get on board with that train.
语言对我们自己说的话真的重要吗？哦，是的，非常重要。这确实很重要，特别是我们如何谈论自己。那我们怎么知道这很重要呢？这与神经可塑性有关。如果你在脑海中或大声重复某句话，那么如果这句话被重复的次数超过其他陈述，那就是你的大脑将会相信的。因此，我们可以通过不断对自己重复另一种说法来有效地“欺骗”大脑。在个人发展的社区中，有一种风潮就是让你对着镜子对自己说：“我很漂亮，我很有吸引力，大家都会喜欢我，我会变得富有。”我发现很难融入这种观念。
Yeah, That one because I know I'm bullshitting myself You know in my like subconscious or whatever. I just know if I said those things Not saying about myself, but yeah saying there's very very far away things I just think my brain is smart enough to know that I'm bullshitting myself Yeah, I think there's an element of reality to it. So there's a few things there which is Those particular things that you said are very shallow They are not really the things that people should need you know need to be saying to themselves um What I find and I pick this up from podcast with Lewis is He said that sometimes he was just say to himself. I'm safe. I'm safe. I'm okay.
是的，我选择那个，因为我知道我在自欺欺人。在我的潜意识或其他什么地方，我就是知道如果我说了那些东西——不是关于我自己的，而是那些非常非常遥远的事情——我的大脑聪明到足以知道我在自欺欺人。我觉得这里面有一定的现实成分。你说的那些特定的事情很肤浅，它们并不是人们真正需要对自己说的话。我从Lewis的播客中学到，他有时会对自己说，“我很安全，我很好。”
And actually just sometimes saying to myself. I'm safe is That's what I need to hear not I'm beautiful and I'm amazing that that does feel like A, it's kind of thing that everybody probably wants to say B It's not addressing the underlying issues. Yeah, it's not addressing and I'm going to be rich I mean that's the worst one because you actually have to do stuff to make that happen You know you can't just say say that So I think finding the stuff that you need to say to yourself that is not to do with social expectation or parental expectation or you know social group Um, what everybody else is doing like what you really want to know for yourself That's going to set you up to be able to go out into the real world and do the stuff that you need to do To get the other things that you want There you said you can't just say. it you have to go out and do it.
有时候对自己说“我很安全”才是我需要听到的话，而不是“我很美丽，我很了不起”。这些话虽然好听，但(A)是每个人可能都想说的，(B)却没有解决根本的问题。说“我会变得富有”更糟糕，因为你实际上需要付出行动来实现这一点，光说是没用的。所以，我认为找到那些你需要对自己说的话，而不是基于社会期望、父母期望或者你的社交圈，以及其他人都在做的事情。你需要真正了解自己想要什么，这将帮助你在现实世界中去做你需要做的事情，从而实现其他你想要的目标。正如你所说的，你不能只是说说而已，你必须采取行动。
Now when people hear this term manifestation It's highly associated with just kind of saying stuff or thinking stuff And it's less associated with actually going out and doing it so yeah a lot of people just turn off when someone talks about manifestation Because it sounds kind of woo woo put it on the vision board and it will happen And in fact, I think I've said this a few times But I had um, I wouldn't say it was an argument But a disagreement which resulted in the person I was speaking to literally getting out of a taxi in the middle of New York City and walking off I was on a date many years ago and the girl was saying to me that she goes You can't just manifest anything in your life So you can just think about it and then it will happen So I was like you think you could just like think about becoming a millionaire and then it will happen and she goes Yeah, and I go and you wouldn't even have to like Do all the stuff and she was like no, you could just like think about it and the universe will attract it into your life.
现在，当人们听到“显化”这个词时，通常会联想到只是说说或想想，而不是实际采取行动。因此，当有人谈论显化时，很多人会不以为然，因为这听起来有点虚幻，好像只要把愿望写在愿景板上，事情就会自动成真。事实上，我以前也提到过这一点。有一次，我跟别人因为这个问题意见不一，我们交谈时，那个人竟然在纽约市半路下了出租车，自己走了。我记得那是很多年前的一个约会，对方对我说人不能通过显化就能获得人生中的任何东西。她认为只需要想一想，事情就会自动发生。我当时就问她：“所以你觉得只需要想想变成百万富翁，然后就会实现吗？”她回答：“是的。”我接着问：“那你连努力都不需要做？”而她说：“对，你只要想着它，宇宙就会把它带到你的生活中。”
Do you believe in manifestation And if so what form of manifestation and how is that supported with neuroscience? So I believe in manifestation based on Your brain so your thoughts your beliefs your actions So where I've called my book the source I have said your brain is the source of you being able to attract everything that you want into your life so I sat down one summer and I Like Research the laws of attraction and and just looked at whether I could explain them through cognitive science which is psychology and neuroscience and I could So it's kind of like oh I'm on to something here and the first stage for me was Understanding that it is absolutely to do with the way that you think but then it's not magically like attracting something in the atmosphere It's to do with the changes that you make based on your thought process.
你相信显化（意念成真）吗？如果相信，那么你认为哪种形式的显化存在，以及神经科学如何支持它？我相信显化的基础在于你的大脑，即你的思维、信念和行动。这就是为什么我称我的书为《源泉》（The Source），我认为你的大脑是你能够吸引生活中想要的一切的源泉。有一个夏天，我开始研究吸引力法则，并试图通过认知科学（包括心理学和神经科学）来解释这些法则，结果我做到了。这让我意识到，我可能发现了一些东西。首先，我认识到这绝对与思维方式有关，但并不是通过神秘力量来吸引某种东西，而是基于你的思维过程所进行的改变。
I do but I do believe in vision boards But I call them action boards because I see them as a representation of what I want But I still have to go out there and make those things happen I think it's also much more empowering To believe that it's your brain that's making that stuff happen and not some external Force that you're not really sure what it is.
我确实会做，但是我相信愿景板，不过我把它们称为行动板，因为我认为它们是我想要实现目标的表现。不过，我仍然需要亲自去实现那些目标。我认为相信是你的大脑在促成这些事情，而不是某种你不确定的外部力量，这样相信会让人更有力量感。
So how would I manifest something into my life say I want to manifest a great relationship I'm in a great relationship, but say I was single and I wanted to manifest the perfect partner How would I manifest the perfect partner into my life Using the brain as the source. Yeah, so with that one I I think the preferred method is to create a list of the attributes that you want in that person But you Then have to make sure that you are everything that is on that list.
那么，我该如何将某件事带入我的生活呢？比如说，我想要吸引一段美好的关系。虽然我已经在一段很好的关系中，但假如我单身并且想吸引一个完美伴侣，我该如何将完美伴侣吸引到我的生活中呢，利用大脑作为源泉？对此，我认为比较好的方法是先列出你希望在对方身上看到的品质清单。但同时，你也必须确保自己具备清单上的所有品质。
Oh So if I want to blonde I've got a dime my hair I'm joking I'm joking Um, okay, I get what you mean. So you're talking about fundamental qualities and values And then making sure that you represent those qualities and values That's I've never heard anyone say that but that is so important because I know so many people who would write a list that they couldn't meet themselves in terms of fundamental values They probably want their partner to be disciplined to care about their health to be honest And if they ask themselves are those are they those things they'd probably fail at that.
哦，所以如果我想要金发，我得给头发上色，我开玩笑的，我开玩笑的。嗯，好吧，我明白你的意思了。你在谈论基本的品质和价值观，然后确保自己能够展现这些品质和价值观。我从没听过有人这样说，但这真的很重要，因为我知道很多人会列出一份他们自己都无法达到的基本价值观清单。他们可能希望伴侣有自律、关心健康和诚实的品质，但如果问问自己是否具备这些品质，他们可能会达不到。
To be fair my partner is so much better than me in so many ways nearly every way Um, I'd probably fail at that list too. Why is that important? I think that you you hear a lot people saying this is what I really want in someone But you never really hear people saying I've really worked on myself and this is what I believe I have to offer And so psychologically You you meet people at the level of psychological evolution that you're at But equally on the sort of flip side of the coin you meet people at the level of psychological wound that you have.
说实话，我的伴侣在很多方面都比我优秀，几乎是在每一个方面。我可能也会在列出这样的清单时感到失败。这为什么重要呢？我认为你时常听到人们说这是我希望从某人那里得到的，但你很少听到人们说我努力提升自己，这就是我认为我能提供的。从心理学的角度看，你会遇到与你在心理发展水平上相似的人，但同样，你也会遇到与你的心理创伤程度相似的人。
So To be in a balanced relationship With someone that's really great If you've got to be bringing something to the party. I mean no one's going to go out with you if they're really amazing and You're a drag but drags won't amazing people and this is the problem right It's true right I guess so We used to get to say it like When I was a when I was an optimal drag in my life when I was the most a drag in my life I attracted drag people but I wanted amazing people and I could never get them Yeah, but I feel like with you that was part of your journey of Knowing that you could become an amazing person I think I could yeah exactly so you got an amazing person once you did the work that took you out of dragsville Amen.
所以，要与一个很棒的人维持平衡的关系，你得有所贡献。我是说，如果一个人真的很出色，而你对他来说是个负担，那是不会有人愿意和你在一起的。但负担也不会吸引那些出色的人，这就是问题所在，对吧？我想是这样的。我们以前常说，在我生命中最消沉的时候，我吸引的都是同样消沉的人，但我渴望接触到优秀的人，可是一直无法如愿。是的，但我觉得对你来说，这是你认识到自己能够成为一个优秀的人的旅程的一部分。我想我可以做到，是的，正是如此。经过努力，从消沉的状态中走出来后，你吸引到了优秀的人。没错。
Okay, so that's super interesting. So make sure you are the things on that list because we'll rise to the level of our Um our values and we'll fall to the level of our wounds Yeah, I love the way you put that but also that You know what you have to offer in a relationship is just as important as what you want out of it and I don't know as a society. We just don't really seem to think about it like that There's actually a note in my diary where I wrote So People who focus on what they want don't typically get what they want People who focus on what they have to offer typically get what they want That's amazing. That's like basically the same thing.
好的，这非常有趣。所以一定要确保你成为在那个清单上的东西，因为我们的水平会提升到我们价值观的高度，同时也会掉到我们伤痛的深度。是的，我喜欢你这样表达。此外，你在一段关系中所能提供的东西和你想从中获得的东西同等重要。不知为何，我们作为一个社会，似乎并不这么认为。我在日记里写过一段话：那些专注于自己想要什么的人，通常得不到他们想要的；而那些专注于自己能提供什么的人，通常会得到他们想要的。这太棒了，这基本上就是一个意思。
Yeah, I actually just paraded it off you Played rise to no, but it isn't my diary and I posted on Instagram story a while ago That it was just an observation to me in business when you hire people the people that are focused on like Can I get a pair eyes? Can I get a pair eyes? Don't typically get the pair eyes But the people that focus on what they have to offer yeah They're the ones that you you give all that you promote and you give the pair eyes to you because they're focusing On the most important thing which is I think over prolonged periods of time not always in the short term I'm not always in every case But life will eventually give you roughly what you deserve over a long term generally for most people not always.
其实，我只是从你那里得到的一点启发。我之前在Instagram的故事中分享过一段时间，那时我只是对商业中的一些观察。当你雇佣员工时，那些专注于“我能不能加薪？我能不能加薪？”的人通常不会得到加薪。而那些专注于他们能为公司带来什么贡献的人，才是你愿意给他们晋升和加薪的人，因为他们关注的是最重要的东西。我认为，从长期来看，生活一般会给你与你付出相应的回报，虽然这并不总是适用于每个特定情况或者短期内。
Yeah, there's going to be someone that says I don't know So you can't what about me because I've presented the caveat but generally that's what I've observed and I've seen people cheat the system I've seen people get it a little bit further ahead than their talent or their Value but life has a wonderful way of bringing us back to the level of our values and you said it in relationships life will Drop you to the depth of your wounds or to the height of your values. So really if you want to Find a sustainable way to get where you want in life is to do that work on what you can offer other people.
是的，总会有人说我不知道，所以你不能问我，那我怎么办，因为我已经说了我的警告。但总体上，我观察到有些人利用漏洞在能力或价值不足的情况下取得了一定的进展。然而，生活有一种奇妙的方式，会让我们回到与自身价值相符的水平。你在谈到人际关系时也提到，生活会把你带到你伤口的深度或价值的高度。因此，如果你真的想找到一种可持续的方法来实现人生目标，那就努力提升自己能为他人带来的价值。
Yeah, and as you were speaking it made me think that actually if let's say if I was constantly like oh, you know I want I want this pair eyes. I want that man That's got to be a cortisol inducing state in your body But if instead of that I'm like what can I do for Steven? Um, I have so much love to give that's gonna be oxytocin and who's someone gonna be more attracted to Interesting That's so true One of the things I want to talk to you about that has been risen in culture recently is neuro divergence Big topic autism ADHD um So much there I had a mother sent me a voice note the other day her child has just been um Diagnosed with autism.
是的，当你在说这些的时候，我想到如果我总是想着“哦，我想要这双眼睛，我想要那个男人”，这可能会在你的身体中产生一种皮质醇诱导的状态。但如果我换种方式想，像是“我能为史蒂夫做些什么呢？我有这么多的爱可以付出”，那这将是催产素的作用。谁会更有吸引力呢？这很有趣，也很真实。
我想和你讨论的其中一个文化中最近兴起的话题是神经多样性。这是一个大话题，包括自闭症、注意力缺陷多动障碍（ADHD）等。有很多内容可说。前几天有一位母亲给我发了一段语音信息，她的孩子刚被诊断出患有自闭症。
She's really struggling with it and trying to understand What it means and where it came from and was at hereditary and there's so many guests on my podcast I've talked about the rise in diagnosis of ADHD and um is it something that we are Causing by the way that we choose to live our lives When you and from an understanding of neuroscience What is neurodiversity and what are causing it and what is curing it?
她真的在努力理解这件事的意义以及它的来源，是否是遗传的。在我的播客中，有很多嘉宾谈到了注意力缺陷多动障碍（ADHD）诊断的增多。我们选择的生活方式是否导致了这种现象？从神经科学的角度来看，神经多样性是什么？是什么导致了这些状况，又有什么方法可以治疗呢？
Yeah, so this would come more from my experiences as a psychiatrist when I did do some work with children as well um So neurodiversity is basically anything that doesn't fall into the category of a typical brain So you know the way that most of the population think and how their brain works So that could would include things like dyslexia and dyscalculia and ADD ADHD And autism slash asperger spectrum and other things um I think that a lot of it is to do with better diagnosis so I'm not saying it isn't that it isn't the case that these things have risen But I think we're also much better at diagnosing them.
好的，这主要来自我作为精神科医生的经验，当时我也曾与儿童一起工作。神经多样性基本上是指任何不符合典型大脑类别的情况。就是说，大多数人思考和大脑运作的方式。这包括诸如读写困难、计算困难、注意力缺陷障碍（ADD/ADHD）、自闭症/亚斯伯格综合征等情况。我认为这在很大程度上与更好的诊断有关。并不是说这些情况没有增加，但我认为我们在诊断这些问题上确实变得更加精确了。
So for example when I worked with mostly little boys with ADHD When I saw them for the first time and I took the full family history There was quite often an absent father who'd actually been in like several different relationships And like couldn't hold down a job and you kind of thought yeah, he probably had to but was undiagnosed So there is an element of that I do think that it is an adaptation to the world which is changing at such a rapid pace which is you know always switched on so much technology And some people would say that autism is even like a form of evolution in a way to like help us Keep up with the changing pace of the world So you don't necessarily think we know if it's increasing in prevalence I think it is but it's partly naturally increasing and partly because we're better at diagnosing it I do wonder as well sometimes things like dyslexia whether Humans have always had an element of dyslexia um but it's more It's more obvious and more of a More of a challenge in the world we live in um Think about the schooling system and writing and education.
例如，当我与主要以多动症（ADHD）为主的小男孩一起工作时，我第一次接触他们并了解整个家庭的背景时，常常发现他们的父亲缺席。这些父亲往往有过多段关系，并且难以稳定地工作，你可能会觉得，嗯，他们很可能也有多动症，只是没有被诊断出。我确实认为，这反映了我们适应飞速变化的世界的一种方式。这个世界总是充满各种技术，有人认为自闭症甚至是进化的一种形式，帮助我们跟上世界变化的步伐。所以对于自闭症是否在增加这一点上，我们未必能确切知道。我认为自闭症的确在增加，部分原因是自然增长，部分原因是我们在诊断方面变得更好。我有时也在想，像阅读障碍（dyslexia）这样的情况，人类可能一直都有这种倾向，但在我们生活的世界中，它显得更加明显和具有挑战性。想想我们的教育体系和书写与教育的需求。
Yeah, fairly new constructs Yeah, yeah exactly and so this isn't to do with neurodivergence To do with things like gender identity and sexual orientation What I found in my research with the um Indigenous wisdom is that those things were understood long ago. There was a place for people and an understanding of You know their role in in society and sometimes even an elevated role So it's really interesting that we're grappling with things now like you know What genders as your child want to be and what life you know as your child going to have if they're gay or whatever and like apparently these these ancient cultures were dealing with their psych All the time no problem your second series of your podcast is going to focus on some of this work that you learn.
是的，相对较新的概念。是的，正是如此，这不是和神经多样性有关，而是和性别认同和性取向等问题有关。我在研究中发现，对于原住民智慧来看，这些问题早在很久以前就被理解了。社会中对这些人有一个定位，并了解他们的角色，有时甚至赋予他们较高的地位。因此，现在我们在处理一些问题时显得很有意思，比如你孩子想成为哪个性别、如果他们是同性恋生活将会怎样等等。而这些古老文化似乎一直都能轻松应对这些心理挑战。你的播客第二季将会着重讨论你学到的这些内容。
Yeah, what are some of the interesting things that if you could only tell me a few that you think would have the most significant impact on my life and you can't mention learning Portuguese What would you tell me about So one theme that's come through quite strongly is related to creativity which was kind of mentioned But that doing things like humming and chanting are actually like really beneficial And they've obviously been around forever and we don't really know why people did them in the first place But in terms of expressing creativity and like calming down the nervous system That's one thing that seems to have come through from kind of like iroveda but also From the first americans as well James Nesta said that to me did he humming was yeah Was good for your health and immune system i think he said yeah Like through your nose like hmm There's different you know there's different times you can do um even just like Um go on You're avoiding it.
嗯，如果只能告诉你一些会对你生活产生重大影响的有趣事情，而且不能提到学习葡萄牙语，我会告诉你什么呢? 有一个主题非常突出，那就是与创造力有关的事情，比如哼唱。这些活动实际上非常有益。它们显然已经存在很长时间了，但我们并不完全知道人们最初为什么这样做。但就表达创造力和镇定神经系统而言，这是一种看起来从阿育吠陀以及美洲土著中传承下来的方法。詹姆斯·内斯塔告诉我，哼唱对健康和免疫系统有好处。他好像说的是鼻子里的哼唱声，像 "嗯"。你知道，不同的时间你可以这样做。你好像在回避这话题。
But also humming like at the back of your throat humming like between your lips so like All it's such basic stuff. I mean you can do that on the tube you know you can do it That was going in the drain Why would that help? Why would that help us? I don't really actually like know the answer i'm just picking I'm just thinking of this like what can we get from indigenous wisdom that could help us now But I guess it's something to do with regulating your parasympathetic nervous system Okay, that's actually what he said yeah Yeah, now I've remembered This point about aging generally longevity and aging one of the really interesting things you talk about in the book is this idea of sort of psychological priming and psychological priming of aging And that psychological priming is the effect that the mindset of aging has on our physical body How are thoughts about aging affect our physical abilities? What i interpreted from that is our thoughts about aging Have an impact on our aging.
但是也要像从喉咙后面发出的嗡嗡声一样，像从双唇之间发出的嗡嗡声一样，就像所有这些都是很基本的东西。我是说你可以在地铁上做到这一点，你知道你可以这样做，这些东西就像是流入下水道。为什么这样会有帮助？为什么这样会对我们有帮助？实际上我并不知道答案，我只是随便想想。我只是在想我们可以从土著智慧中得到什么帮助我们现在的方法。不过我猜这可能与调节副交感神经系统有关。哦，对，他确实是这么说的，是的，现在我记起来了。关于衰老和长寿的问题，你在书中谈到的一个非常有趣的观点就是关于心理暗示和衰老的心理暗示。心理暗示是指我们对衰老的观念对我们身体的影响。我们的衰老观念对我们的身体能力有影响。我的理解是，我们对衰老的看法会影响我们的衰老过程。
Yeah, so actually there's a really fascinating study. It's one of my favorite ones to talk about, which was um three groups of octogenarians. What's an octogenarian? And one group was the control group so they just lived like normal for a week. One group um had to reminisce about being in their 60s for most of the week whenever they had an opportunity to. And one group were actually driven to retrofitted versions of their homes that looked like what their house looked like 20 years ago. They were given newspapers dated from 20 years ago. They had photos of themselves in that house when they were in their 60s.
好的，其实有一个非常有趣的研究。我很喜欢讲这个研究。研究分了三个八十多岁老人的组。什么是八十多岁的老人呢？其中一组是对照组，他们一周都过着平常的生活。另一组在这一周中的大部分时间里，找机会回忆60多岁时的生活。还有一组被带到经过特别改造的房子，这些房子看起来就像他们20年前的住所。他们收到20年前的报纸，还有他们60多岁时在那个房子的照片。
And one of the things was they got there and they were sort of like okay, you know He's going to carry our suitcase up to the bedroom or whatever and they were like no you're 60 now You carry our suitcase. So literally started from the minute they got there and these little old ladies had to and and gentleman had to carry their cases up. After one week, the people in that group were taller because their posture improved. They had better musculoskeletal coordination than they had a week before. In before and after photos that were shown to people that didn't know them, they were rated as younger in the one week after photos than the photos from arriving at that place.
其中一件事情是这样的：他们到达那里时，以为会有人帮他们把行李箱抬到卧室去，结果他们被告知："不，你们已经60岁了，自己抬行李箱吧。" 所以一开始到那里，这些老爷爷老奶奶就不得不自己搬运行李。一周后，这个群体中的人身姿更挺拔，因为他们的姿势改善了，肌肉和骨骼的协调性也比一周前好了。在给那些不认识他们的人看的对比照片中，他们被评价为一周后看起来比刚到达时年轻。
And the reminiscing group also had some improvements but not as much as a group that lived like they were in their 60s. And so there were three groups, yeah, the ones that went back and relived their life, the ones that reminisced, and the ones that did nothing at all. Well, and that really goes to show the impact of what we think about ourselves and then all of the physiological consequences of that. You talk about this um your eyes as well. Um about you were gonna get was it like laser eyes surgery? No, no, it's just like people told you you needed glasses. Well, my optician told me so he's of Indian origin same age as me and he said oh, I think you know you're probably gonna need reading glasses next year and I was like no, I do not want reading glasses.
回忆组也有一些进步，但不如那个过像60岁一样生活的组那么显著。所以总共有三个组，一个是倒回去重温自己生活的，一个是回忆过去的，还有一个是什么都不做的。这其实很能说明我们对自己的看法以及由此产生的生理后果。你也谈到过眼睛的问题，你本来打算做激光眼部手术吗？不，不是的，就是有人告诉你需要戴眼镜。嗯，我的验光师告诉我的，他和我同岁，印度裔。他跟我说，哦，我觉得你可能明年就需要老花眼镜了，而我当时就想，不，我不想要老花眼镜。
That makes you look really old and he was like yeah, I know I know we both look younger than we are but you know your eyes are gonna age just like anybody else's. And I was like no, they are not. So I left, came back a year later. He said oh, how's it going with the reading? So it's fine. He sort of went okay Tara. So he's doing my eye test. He spins around on this little chair halfway through and says your eyes haven't got worse they haven't even stayed the same they've got better. And I said I know, and he said what you what've you been doing and I said well I just said no to you when you said I'm gonna have to get reading glasses.
他对我说：“那让你看起来真的很老。” 我回应道：“是啊，我知道我知道，我们看起来都比实际年龄年轻，不过你的眼睛也会像其他人的一样变老。” 我说：“不，不会的。” 于是我离开了，一年后回来。他问我：“阅读情况怎么样？” 我说没问题。他说了声：“好的，塔拉。” 然后开始为我做眼睛检查。检查到一半时，他转动他的小椅子对我说：“你的视力不仅没有变糟，甚至还改善了。” 我回答说：“我知道。” 他问：“你都做了些什么？” 我说：“当你说我要配阅读眼镜时，我只是对你说‘不’而已。”
And when I'm like looking at my phone or a book and it feels like it would be a bit easier if I moved it further away, I just don't. And what's that doing in the brain? Why is that? Why did that improve your reading? Um well, I hadn't experienced a problem with my reading but he was obviously seeing the numbers slightly change. Um I really didn't do much more than what I've just said. So it was like not accepting the limitation and then not changing my behavior.
当我看手机或书时，如果把它移远一点会感觉更容易，但我就是不这样做。这种行为在大脑中有什么影响呢？为什么会这样？为什么这会改善你的阅读？嗯，我没有遇到阅读上的问题，但他显然看到了一些数字的细微变化。实际上，我并没有做太多其他的事情，正如我刚才所说。所以这就像不接受限制，也不改变我的行为。
And I think that's what you see from the third group of people which is that they had to change their behavior to live like without any help and in a way that they had to when they were younger. So that essentially removed the limitations that we impose on ourselves, which is that if I'm x-age it must mean that I need reading glasses or I need a walking stick or whatever it is. There's a kind of opposite experiment to that too, which was done with um young medical students in Florida. And they had to walk between five rooms and on the table were five pieces of paper with a word on it and you had to string a sentence out of it.
我认为，这正是第三类人所表现出的特点：他们必须改变自己的行为，像年轻时一样独立生活，不依赖任何帮助。这实际上消除了我们自我施加的限制，比如认为自己到了某个年纪就一定需要读书眼镜或拐杖什么的。另外，还有一个相反的实验是在佛罗里达进行的，参与者是年轻的医学生。他们需要走过五个房间，每个房间的桌子上有一张纸，上面写着一个词，他们必须用这些词组成一句话。
And but that wasn't the real experiment. They thought that was the experiment. The real experiment was that in one of the rooms the words that were on the table were florida beach sunshine walk bungalow. And all of them walked more slowly out of that room than any of the other rooms because those words are associated with retirement and that made them slow down. That you asked me is language important in art to our brain. That's how important it is.
这并不是真正的实验。虽然他们以为那是实验。真正的实验是在其中一个房间里，桌子上的词是佛罗里达、海滩、阳光、散步、小屋。结果，从那个房间走出来的人都比其他房间的人走得慢，因为这些词让人联想到退休，因此他们放慢了脚步。你问我语言对我们大脑的艺术感知是否重要，这就说明了语言有多重要。
So just saying words can change our behavior so quickly. That's what the experiment showed. I've been thinking a lot you know, I said I've got this vlog on youtube called behind the diary and in two of the episodes um, I've caught myself out while I'm filming because I said words that I thought would be unhelpful. I think people someone in the comments actually challenged me because there's one day when I'm filming dragons den and I'm filming myself. I'm just talking about what's going on. I go or I really need a coffee this morning and I stop myself and say hmm.
所以说出某些话语可以如此迅速地改变我们的行为。这正是实验所展示的。我一直在思考这件事。你知道，我有一个叫做“日记背后”的YouTube视频日志节目。在其中的两个片段中，我在拍摄时自己意识到说了不太合适的话。我觉得有人在评论中对我提出了质疑。因为有一天，当我拍摄《龙穴》的时候，我正在自言自语，描述发生的事情。我说，“哦，我今天早上真的需要一杯咖啡。”然后我停下来，想了想。
I shouldn't say need and then I go there's something about this casual use of the word need throughout our lives that is disempowering me. It's making me a slave to the coffee. So I make this point which I'm sure people think I'm a little bit bit weird for making that I should I really need to not say the word need associated to the things because I will then probably develop a psychological um, and maybe a visit like a somewhat of a physical need for that for that thing. And it just it's also just bringing that word need into your life like you don't have enough like that you need something. I'm constantly changing my words like little, you know, tweaking them like that.
我不应该总是说“需要”，然后我意识到，我们在生活中随意使用“需要”这个词有某种让人无力的感觉。这让我变成了咖啡的奴隶。所以我强调这一点，尽管我知道有人可能会觉得我有点怪，就是我应该不再把“需要”这个词和某些事物联系在一起。这样避免自己在心理上，甚至在某种程度上在生理上对这些事物产生需求。而且，这也意味着把“需要”这个词引入你的生活，会让你觉得自己缺乏什么。我不断地在改变我的用词，微调它们。
So I would say or I'm gonna treat myself to a coffee and that was your decision you were powerful there. Yeah as a choice you made. Yeah, there's a overarching point here about personal responsibility as well. When people talk about um, I can't exercise um I don't have any time, it feels like a really disempowering frame versus I've got other priorities, which feels empowering. And I think about this all the time because if you are someone might later next, I still typically blame on some force.
我会这样说，或者说我要犒劳自己一杯咖啡，这是你的决定，你在这件事上很有力量。对，这是你做出的选择。同时，这里还有一个关于个人责任的整体观点。当人们说“我不能锻炼，我没有时间”时，这种说法听起来让人觉得无能为力。而相对地，说“我有其他优先事项”则让人觉得很有掌控感。我经常思考这个问题，因为如果你是那种后来可能会埋怨他人的人，那么通常很容易把责任推到某个外部力量上。
The frame makes it seem like there's a force that's controlling their life for them has not given them the time or that they could not. Whereas really it's just a typically case of priorities and your child or your job that pays your mortgage can be your priority. But I think it's important. I've always felt it's important to acknowledge the fact that you made the choice to take care of your child or to go to your mortgage paying job versus I didn't, you know, I didn't have any time.
这段话表达的意思是：框架让人觉得他们的生活被某种力量控制，没有时间或者无法去做某些事情。然而实际上，这通常是一个优先级的问题，比如照顾孩子或者工作付房贷可能是你的优先事项。但我认为，认识到你选择去照顾孩子或去工作，而不是简单地说“我没有时间”，这一点很重要。我一直认为承认自己做出的选择很重要。
Yeah, this is one thing about language so much and the language that I use and how that's dominating my life. Even constantly telling myself that I'm unorganized, like messy. So how that's probably making me a messy person. What have we talked about that that we probably should have talked about is there anything at all any studies or any insights into the brain and how we change habits that are stubborn? Um, or anything else at all that you've learned from the ancient wisdom?
这段话的大意是：我经常思考语言这个话题，尤其是我使用的语言如何主导了我的生活。即使是我不断地对自己说我很没条理、很乱，这可能也真的让我变得更乱了。关于我们应该谈论却可能没谈到的话题，比如有没有研究或见解可以告诉我们大脑如何改变顽固的习惯？或者有没有从古代智慧中学到的其他任何东西？
I know that we've talked like very broadly on lots of different things. But I hope that with it for me my intention with every sentence that I've said to you is that people should realize how much potential they have in their brains like how capable they are of having an even more amazing life than they have already. I think I accept that now more than I ever have before because I've had this conversation with you. I think I accept that there's so much untapped potential in me and that I'm not this kind of fully formed um rigid lump of cells.
我知道我们谈论了很多不同的话题，范围很广。但是我希望通过我对你说的每一句话，让人们意识到他们的大脑有多大的潜力，以及他们有多么有能力去过上比现在更加精彩的生活。我现在比以往任何时候都更接受这个观点，因为我和你有过这场谈话。我认为我接受了自己内心还有很多未开发的潜力，我并不是一个已经完全定型的僵硬个体。
I can change fundamentally. Um, I think a lot of people probably off if they've gotten to this point in the conversation will also accept that if you were to close with I guess the step one like the the thing that I should immediately do as I move forward in my life from here that would help me to start moving towards that person that I want to become the organized great partner successful in his business great with his podcast all of those things.
我可以从根本上改变。我认为，如果进行到这段对话，很多人可能也会接受这一点。如果你要总结一下，我想第一步就是，在我今后的人生中，应该立即采取措施，帮助我朝着我想成为的人迈出第一步。这个人是一个有条理、优秀的伴侣，在事业上取得成功，主持出色的播客等等。
What is that first step? And do you know what's funny is because my brain keeps thinking about the taxi driver I'm out on the way here who said he'd listen to the podcast and he told give me a little bit of a window into his world. So he's driving the cab every day and I meet a lot of cab drivers that listen to the podcast and we chat. And oftentimes they sometimes they they have dreams of doing other things so they might say to me journal. I want to start my own business one day and I'm just looking for the first couple of steps.
第一步是什么呢？有趣的是，我一直在想我来这里的路上遇到的那位出租车司机。他告诉我他听过这个播客，同时也让我稍微了解了一下他的世界。他每天开出租车，我遇到过很多听播客的司机，也和他们聊天。通常他们有时会说他们有其他梦想，比如有一天想创办自己的生意，但他们不知道该怎么开始，只是在寻找最初的几步。
But I reflect on what you said and go they're going to be so hard-wired into their patterns in their jobs and their habits and their routines that it's very hard to make that jump. Yeah. So if I could give people a takeaway to start with that's really simple but it doesn't mean there isn't a lot of hard work at the other end of it, it would be be very clear on what it is that you want. So you've mentioned a few things, spend five minutes sitting down and visualizing those things being true.
我反思了你说的话，觉得他们已经深深嵌入了他们的工作模式、习惯和日常生活中，以至于很难做出改变。所以，如果我要给大家提供一个简单的起点，尽管这并不意味着后续没有大量的努力，那就是明确你想要的是什么。你提到了一些事情，花五分钟坐下来，想象这些事情成为现实。
And then give gratitude for that. That would be my first step. Give gratitude for those things being true. Just five minutes. I'm a great partner. I'm not messy. My podcast is super successful. Like see it, feel it in your body. Taste it in your mouth. Hear it in your ears. Completely immerse yourself in that five minutes longer if you can and then just be so grateful for all of that. Essentially what you're doing is moving your brain from a fear state to a trust state.
然后要为此表示感恩。这是我的第一步。感谢这些事情成为现实。只需五分钟。我是一个很棒的伴侣。我不是邋遢的人。我的播客非常成功。像这样去看、去感受、在心中体会它的真实。让它在你的眼前浮现，在你的味蕾上品尝，在你的耳中聆听。完全沉浸在这五分钟里，如果可以的话更长时间，然后对所有这一切表示感激。基本上，你是在将大脑从恐惧状态转移到信任状态。
And that is the gateway to making these changes. Thank you so much. Thank you really a thought-provoking wonderful conversation and I've learned so much and you've given me so much food for thought. And you changed my mind on a lot of things in my life. That's a great compliment. You know, and I've I know a few things about neuroplasticity because I've had guests here that's spoken to me about it. But I have a better understanding of it now. I also understand I think most importantly the part of manifestation that is understandable through the lens of science.
这就是实现这些改变的途径。非常感谢。这次对话非常精彩，让人深思，我学到了很多，你给了我很多思考的素材。你改变了我生活中许多事情的看法。这是极高的赞美。我对神经可塑性了解一些，因为有嘉宾曾向我讲述过这个话题。但现在我对它有更深的理解。我也认识到，通过科学角度可以理解的关于显化的部分，可能是这次最重要的收获。
Yeah, I guess we have a closing tradition on this podcast where the last guest leaves a question for the next guest not knowing who they're gonna leave it for oh this question is what could you choose to change and choose to feel great about. The same thing that's what the question says what could you choose to change and choose to feel great about. I assume it's the same thing. I could finally realize my dream of feeling like I am truly a creative person and I'm not exactly sure what that would look how that would look yet but I'm on the path to it.
好的，我想我们这个播客结束时有一个传统，就是让最后一位嘉宾为下一位嘉宾留下一个问题，而他们并不知道这个问题会留给谁。这个问题是：你能选择改变什么，并为此感到很棒。问题表达的是同样的意思：你能选择改变什么，并为此感到很棒。我想应该是同一件事情。我终于可以实现感到自己真正是一个有创造力的人的梦想，虽然我现在还不确定那会是什么样子，但我正在走向这个目标。
So I think getting clearer on that would feel great and actually doing it would also feel great. You were a really a creative person, though. Thank you so much for saying that. I feel like I have one more step to go before I really feel that I've done that because that was such a deep-seated thing for me. I mean there's a bit more of a backstory to it which I didn't give you but my English teacher said to me you are so good at drama you should read English Oxford and go to Rada.
我觉得，如果能更清楚地了解这一点会让人感觉很好，而真正去做这件事也会让人感觉很好。你真的很有创造力。非常感谢你这样说。我觉得，我还有一步之遥才能真正感受到我已经做到这一点，因为这对我来说是一个根深蒂固的问题。其实这里面还有一些我没有告诉你的背景故事，我的英语老师曾经对我说，“你的戏剧才能非常好，你应该去读牛津英语并上 RADA（英国皇家戏剧艺术学院）。”
And I came home and told my parents and they literally said oh oh my dad said over my dad dead body you'll go to medical school and then after that you can do whatever you want. And so I think there is that frustration in there that's been in there for a long time like these days you can't imagine anything better than your kid coming home and one of the teachers having picked them out as exceptional. But of course at that time there were no brown people on TV so it was seen as an even bigger risk than than it would be now.
我回到家告诉我的父母，我爸爸直接说：“除非我死了，你才会去念医学院，之后你想做什么都可以。” 我想，这其中一直有一种长期以来的挫败感。如今，孩子被老师选为优秀学生是一件令人难以置信的好事。然而，在那个时候，电视上没有任何棕色肤色的人，所以这件事情被视为比现在更大的风险。
And I have to say you know every time I see someone that looks like me who's like made it as an actress I just I it makes me so happy. So why did you fall to say that? I think the Indian parents, you know, they they think that stability is the key to happiness for their children so having a stable career having a regular salary. I don't really come from a family of entrepreneurs which is why it was so crazy when I gave up my job and started up a business.
每次看到长得像我的人成为了演员，我都会感到非常开心。所以，为什么你会这么说呢？我觉得印度父母认为，稳定是他们孩子幸福的关键，有一个稳定的职业和固定的薪水才重要。我不是来自一个充满企业家的家庭，因此当我放弃工作去创业时，对我来说实在是个疯狂的决定。
No one could understand it and I was afraid of not having a regular paycheck. And then at some point I realized I could earn zero in any one month but I could also well you know, I could there's no limit to what I could earn. And I think this realization came when in one month I invoiced what I was earning in a year as a doctor. Didn't they think you were your grandmother reincarnated? Hmm.
没有人能理解这件事，而且我害怕没有固定的薪水。然后在某个时刻，我意识到在某个月里我可能收入为零，但我也可能赚到无限多。我想这种意识是在我某个月开出的账单金额相当于我作为医生一年收入的时候出现的。他们难道不认为我是你祖母的转世吗？嗯。
And she grew up in a village in India and didn't have access to education and that was a big regret of hers. So I was given you know the best education that money could buy at got an MD and a PhD. It's like it's over compensation and it wasn't really necessarily what I ever wanted. Thank you so much. Give me so much to think about what a wonderful conversation. What a wonderful ray of sunshine and like you are in the world.
她在印度的一个村庄长大，没有机会接受教育，这是她非常遗憾的事情。所以，我得到了最好的教育，取得了医学博士和哲学博士学位。这有点像过度补偿，并不完全是我真正想要的。非常感谢你，这段对话给了我很多思考的内容。你就像世界上的一缕阳光，真是一次美妙的交流。
I'm so excited to see you're you're creating continue to evolve and touch and help so many people. All of your work is incredible. You've got your podcast coming up as well, which I think everyone's going to be super excited to hear about because if it's anything like this conversation is going to be of tremendous tremendous value. When is that when is that going to be out?
我非常兴奋地看到你创造的作品不断发展，并且能够感动和帮助这么多人。你所有的工作都很出色。你即将推出的播客也让人期待，我相信每个人都会十分期待，因为如果它和这次对话一样，会带来巨大的价值。请问播客什么时候上线？
It's launching on October 4th, but season one is already available to listen to if people haven't listened to already reinvent yourself with Dr. Tara. Yeah, which is the second season which is in that second season you're aiming to do a lot of the ancient wisdom stuff so exciting really very excited to hear that so October 4th. We'll look out for that. Thank you so much for your time.
它将于10月4日上线，但如果有人还没有收听过，你已经可以收听第一季《重塑自我与塔拉博士》。是的，第二季将在这一季中，你的目标是涉及很多古老智慧的内容，真的非常令人兴奋，非常期待。所以，10月4日，我们会关注的。非常感谢您的时间。
Um, thank you Dr. Tara Swat there's actually the word art in your name. Oh, isn't that but there is if you ever noticed that no. Okay, well, I'm excited for our next conversation and to hear about how you pursued that creativity because it's certainly within you. Um, and it's such a wonderful honor to have met you today and to learn from you. Thank you.
嗯，谢谢你，Tara Swat博士，其实你的名字里有“艺术”这个词。哦，不是吗？但如果你注意过的话，确实是有的。好吧，我很期待我们下次的交谈，期待听到你如何追求创意，因为这显然是你所具备的。嗯，今天能见到你并向你学习，真是个莫大的荣幸。谢谢你。