2019 has been a very transformative year in my life.

2019年是我人生中轉變很大的一年。

Probably one of my toughest, but I've done a lot to change.

可能是我最難的一個，但我已經做了很多改變。

Really a lot and I wanted to share that with you in this video.

真的很多，我想在這個視頻裡和大家分享。

I also want to elaborate on this title a little bit.

我還想對這個題目進行一下闡述。

It's not that I changed my life because I lost 20 pounds.

並不是因為我瘦了20斤就改變了我的生活。

I changed my life and I lost 20 pounds.

我改變了我的生活，我瘦了20斤。

The weight loss was the side effect.

減肥是副作用。

It wasn't even the main goal. It wasn't even on my mind.

這甚至不是主要目標。它甚至不在我的腦海裡。

So I'm gonna tell you what I did to change my life

所以我要告訴你我做了什麼來改變我的生活。

and how I lost those 20 pounds as a result.

以及我是如何是以而失去這20磅的。

However, this is a long story, as you can see by the length of the video.

然而，這是一個很長的故事，從視頻的長度可以看出。

So, if you're a casual viewer and not interested in the backstory:

所以，如果你是一個普通觀眾，對背景故事不感興趣。

You could click on the time stamp right here,

你可以點擊這裡的時間戳。

and that'll fast-forward you to the quicker conclusion.

就能讓你快速地得到更快的結論。

So let's talk about change.

所以我們來談談改變。

2019 started off absolutely terribly for us.

2019年的開端對我們來說絕對是可怕的。

Martina's father just died.

瑪蒂娜的父親剛剛去世。

His illness is quite possibly the worst disease that I have ever heard of or I can even imagine.

他的病很有可能是我聽過的或我能想象的最嚴重的疾病。

It's called Chrono Basal Degeneration.

這就是所謂的Chrono Basal Degeneration。

It's a degenerative brain disease and it's horrific.

這是一種腦部退化性疾病，很可怕。

It's truly, deeply horrific.

這真的是，非常可怕。

The grief that Martina went through before her father passed

瑪蒂娜在父親去世前經歷的悲痛。

and the grief that she's continuing to go through now,

以及她現在繼續經歷的悲痛。

even almost 11 months later,

即使在近11個月後。

has been really challenging.

一直是真正的挑戰。

For her, primarily.

對她來說，主要是。

But also for me, as a spouse, to see what she's going through.

但對我來說，作為配偶，也能看到她的經歷。

And to tie that in also with Martina's worsening condition,

並將其與瑪蒂娜惡化的病情聯繫起來。

because as she gets older

因為隨著年齡的增長

there are all these new symptoms that are manifesting with Ehlers-Danlos Syndrome.

有所有這些新的症狀是表現與Ehlers -Danlos綜合症。

And it's really challenging for the both of us.

而這對我們兩個人來說真的是挑戰。

It's very difficult for me as a spouse to see this

作為配偶，我很難看到這一點。

and I'm not sure if I handled all this well.

我不知道我是否處理好了這一切。

But here's what I did.

但我是這樣做的。

So, for starters, I made this primary decision

所以，首先，我做了這個主要決定。

to try to fix myself, to try to improve myself,

試圖修復自己，試圖改善自己。

to try to be better.

試圖變得更好。

It's immensely frustrating that I can't do anything to help Martina's condition

這是非常令人沮喪的，我不能做任何事情，以幫助瑪蒂娜的病情。

and that I couldn't do anything to help with her father.

而且我不能做任何事情來幫助她的父親。

And this feeling of helplessness is super f____ing frustrating.

而這種無助的感覺，是超級f______的挫敗感。

Truly. And so I didn't want to just sit with it.

真的。所以我不想就這樣坐以待斃。

And so I figured, let me put my energy into trying to make myself better.

所以我想，讓我把精力放在努力讓自己變得更好上。

And so the first thing that I started to do was I got back into reading.

所以我開始做的第一件事就是我重新開始閱讀。

That's what I used to do a lot when I was younger.

我年輕的時候也經常這樣做。

I was very much into books.

我是很喜歡看書的。

But as soon as I moved to Korea,

但我一搬到韓國。

then that pretty much went to the sideline as I just focused on YouTubing.

然後，幾乎去了邊線 因為我只是專注於優步。

So this year I decided. Hey, I'm gonna really try reading again.

所以今年我決定 嘿，我真的要再試著讀書了。

And amongst the many interesting books I read,

而在我讀過的眾多有趣的書中。

one of them is called "Why We Sleep."

其中一個叫 "我們為什麼睡覺"。

It's a book all about sleep, by like the number one scientist when it comes to sleep, Matthew Walker.

這是一本關於睡眠的書，由像頭號科學家 當談到睡眠，馬修沃克。

If you don't have time to read it, I'm just gonna give you a really short note on it.

如果你沒有時間看，我就給你一個很簡短的說明。

Sleep is super [ ????????! ] important!

睡眠是超級[ ?????!]重要的!

Like, unbelievably so!

就像，令人難以置信的是！

More than we've ever been taught!

比我們所學到的還要多!

And so if I wanted to be better,

所以如果我想變得更好。

if I want to be healthier, if I want to be stronger, if I want to think clearer, if I want to be more alert

如果我想變得更健康，如果我想變得更強壯，如果我想想得更清楚，如果我想更警覺。

then having a good night's sleep is very important.

那麼擁有一個良好的睡眠是非常重要的。

And I realized that I had a bad habit that really got in the way of that,

我意識到，我有一個壞習慣，真的很礙事。

that I just learned about through the book,

我剛剛通過這本書瞭解到的。

And that was drinking alcohol.

那就是喝酒。

Alcohol really, really messes with your sleep.

酒精真的，真的會擾亂你的睡眠。

And so I decided, why don't I just try cutting it out?

所以我決定，我為什麼不試著把它剪掉呢？

Not altogether.

不完全是。

I'll still drink on special occasions for events or like birthdays or whatnot.

我還是會在特殊的活動場合或者像生日什麼的喝。

But back in the day, hell, even just like back a few months ago,

但在以前，地獄，甚至就像幾個月前。

I would drink, still, everyday.

我願意喝，還是每天喝。

Not heavily, but just a glass here, maybe another glass there.

不是很重，但只是這裡喝一杯，也許那裡再喝一杯。

And I realized hey, maybe this is a bit too much.

我意識到，嘿，也許這有點過了。

Let's cut back on the drinking.

讓我們減少喝酒的次數。

And to be honest I feel a lot better for it, truly!

說實話，我也是以感覺好多了，真的!

I truly feel a lot better for it.

我真的感覺好了很多。

The benefit that you would get from drinking, that little feeling,

喝酒後會得到的好處，那點感覺。

that is not nearly as good as the clarity that I feel the next day from not drinking.

這還不如我第二天不喝酒後感覺到的清晰。

There was a sluggishness that came with me into the next day

有一種遲鈍感，伴隨著我進入第二天的生活

and I don't really have that anymore.

而我卻沒有這個能力了。

And to be honest,

而且說實話。

as soon as you're in your 30s, when you get a hangover,

只要你在你的30多歲， 當你得到一個宿醉。

that [ ?????! ] lasts the entire day!

那 [???!] 持續一整天!

There is no cure for it!

無藥可醫!

None of this orange juice!

這些橘子汁都不是！

None of this greasy stuff in the morning!

早上不要吃這些油膩的東西!

There is nothing that could stop you from suffering the pain of a brutal hangover!

沒有什麼能阻止你承受殘酷宿醉的痛苦!

And it just gets worse with age.

而且隨著年齡的增長，情況會越來越糟。

Honestly, I cut out drinking and I don't miss it.

說實話，我戒酒了，我不想念它。

So that's the first major change.

所以這是第一個重大變化。

The second change is I do intermittent fasting.

第二個變化是我做間歇性斷食。

Pretty much I only eat from 2:00 p.m. to 10:00 p.m.

差不多我只從下午2點到晚上10點吃飯。

and then I just drink water from 10:00 p.m into 2:00 p.m. the next day.

然後我就從晚上10點喝水到第二天下午2點。

I've read so much about it, about the major benefits over longevity.

我看了很多關於它的資料，關於它比長壽的主要好處。

And honestly, I don't think we need to eat three full meals a day.

而且說實話，我覺得我們不需要一天吃三頓飽飯。

Back in the day, like 200 years ago, we'd be lucky if we ate one meal a day!

在以前，就像200年前，我們一天能吃一頓飯就已經很幸運了!

I kind of think that we might be eating a bit too much.

我覺得我們可能吃得有點多了。

And I found that, hey, cutting out breakfast—

我發現，嘿，切斷了早餐，

I actually don't feel too bad for it. I feel a little bit better.

其實我並不覺得太糟糕。我感覺好一點了。

And now I find when I do eat breakfast,

而現在我發現，當我吃早餐的時候。

whenever I'm out somewhere on occasion, like a hotel, you always want to eat a free hotel breakfast,

每當我偶爾出去某個地方，比如酒店，你總想吃一頓免費的酒店早餐。

I don't feel that great afterwards.

事後我感覺不是很好。

So I like this kind of feeling that I have going on right now.

所以我喜歡我現在的這種感覺。

So the first couple of changes of reading and cutting back on drinking are kind of easy to explain.

所以，前幾次讀書和減少飲酒的變化，有點容易解釋。

But the next ones are the ones with the biggest impact on my life.

但接下來的是對我人生影響最大的。

I changed the way that I exercise.

我改變了我的運動方式。

Some of you have seen the gym that I have in the backyard, I've included it in a couple of our videos.

你們中的一些人已經看到了我在後院的健身房，我在我們的幾個視頻中包含了它。

And some of you also might know that I've started weightlifting for Martina.

你們中的一些人可能也知道，我已經開始為瑪蒂娜舉重了。

Because as she gets older, her abilities are kind of

因為隨著年齡的增長，她的能力也在不斷的提升。

...faltering a bit.

......有點動搖。

And so I figured I would start weightlifting so I could be stronger for her.

所以我想我會開始舉重，這樣我就能為她變得更強壯。

I want to be her rock!

我想成為她的磐石！

I want to be able to carry all the groceries from the car to the door in one trip!

我希望能一次把所有的雜貨從車上搬到門口!

I want to be healthy. Not just now but 10 years from now, 20 years from now.

我想要健康。不只是現在，而是10年後，20年後。

I'm afraid of the ravages of aging.

我害怕衰老的摧殘。

And I'm even more afraid of becoming a burden to Martina, somehow in the future.

而我更害怕成為瑪蒂娜的累贅，將來不知如何是好。

And so I figured that

所以我想

weightlifting was a good way of me sneaking in a few more years of good health into my life.

舉重是一個很好的方式，我偷偷在我的生活中多了幾年的健康。

But here's the thing,

但事情是這樣的

I've been lifting weights for the past five years now,

我舉重已經五年了。

and to be honest, it doesn't really show!

而且說實話，它並沒有真正顯示出來!

I mean, I've seen lots of pics online about like, 1 year transformations, 2 year transformations,

我的意思是，我已經看到了很多照片在網上關於喜歡，1年的轉變，2年的轉變。

people look very, very different. Like huge.

人們看起來非常，非常不同。像巨大的。

But five years?

但是五年？

Like, not anyone's gonna be like, "Man, you must be a bodybuilder!"

喜歡，不是任何人的會是喜歡， "夥計，你必須是一個健美運動員！"

I mean, it's all right, but it's not where I would imagine that I would be after five years!

我的意思是，它的所有權利，但它不是我想象中的地方，我會在五年後！

And to be honest, that was a little bit frustrating.

說實話，這有點令人沮喪。

And so I looked into what I was doing wrong.

於是我研究了一下自己到底做錯了什麼。

And one of the things I noticed was that

而我注意到的一件事是

in between my sets, after I'd squat, I'd wait for a bit into the next set

在我的兩組之間，我蹲下後，我會等待一點點進入下一組。

and I would just be gasping for air!

我就會喘不過氣來!

My heart would be pounding.

我的心會怦怦直跳。

And I was just really struggling through this all.

而我只是真的在這一切中掙扎。

And then I learned that,

後來我才知道，。

hey, you need to do cardio on your off days as well.

嘿，你也需要在休息日做有氧運動。

And I'm sure that might seem obvious to some of you,

我相信這對你們中的一些人來說可能是顯而易見的。

but it took me five years to figure out!

但我花了5年時間才弄明白!

Alright, finally got it.

好吧，終於得到了它。

Cardio is important.

心肺功能很重要。

So this next big change is probably the most important one that I've made,

所以接下來這個大的變化可能是我最重要的一個變化。

the one that has had the biggest impact on my overall well-being.

對我的整體幸福感影響最大的一個。

I started running.

我開始跑步。

I ran for a while back in Korea and I hated it with almost every single fiber of my being!

我曾經在韓國跑過一段時間，我幾乎恨透了它的每一根神經!

Running sucks.

跑步很爛。

But I started again and I'm really thankful that I did

但我又開始了，我真的很慶幸我做到了。

because now I run in a different way than how I used to run.

因為現在我跑步的方式和以前跑步的方式不同。

And before I explain it, let me just say that this is not a paid product placement.

而在解釋之前，我只想說，這不是一個付費的產品投放。

I have not accepted any compensation for what I'm about to say.

我沒有接受任何補償，我要說的是。

I just truly use this and it has helped me a lot.

我只是真心的用這個，它幫了我很多。

It's the Nike running app.

這是耐克的跑步應用。

And it's probably the nicest thing I've done for myself in years.

這可能是我這些年為自己做的最好的事情了。

So it has these kind of guided runs where you go for a run with your headphones on,

所以它有這種引導式跑步，你戴著耳機去跑步。

and then you listen to a coach guide you through it.

然後你聽一個教練指導你完成它。

Coach Bennett is the one that does most of the speaking on the app.

本內特教練是在應用上做大部分發言的人。

And he just has a different kind of coaching than any that I've ever heard before.

而且他的執教方式和我之前聽到的都不一樣。

All of my coaches in the past were drill sergeants.

我過去的教練都是教官。

They were mean and nasty!

他們很卑鄙下流！

They always make you push harder, they never cared about how you were feeling.

他們總是讓你更加努力，他們從不關心你的感受。

But on the Nike running app,

但在耐克跑步應用上。

Coach Bennett offered a different kind of coaching.

本內特教練提供了一種不同的教練。

I felt encouraged to run.

我覺得跑起來很受鼓舞。

I felt congratulated for my run.

我覺得我的跑步很值得祝賀。

I was constantly reminded of my successes.

我不斷地被提醒著我的成功。

And that for me was huge,

而這對我來說是巨大的。

because for so many years I've been very focused on my failures.

因為這麼多年來，我一直很注重自己的失敗。

My failures as a husband,

我作為丈夫的失敗。

my failures as a business owner,

我作為一個企業主的失敗。

my failures in weightlifting,

我在舉重的失敗。

just

只是

always and forever thinking about how [ ????? ?????! ] I am.

永遠永遠在想，我是如何[?????!]的。

And how impossible it is for me to improve,

而我是多麼的不可能改進。

How I could see where I want to be but how I could never get there.

我怎麼能看到我想去的地方，卻怎麼也到不了那裡。

And this was my mentality for a very long part of my life.

而這是我一生中很長一段時間的心態。

But now for 30 to 60 minutes every other day, I run with the Nike running app,

但現在每隔30到60分鐘，我就會用耐克跑步應用跑步。

and I don't think about everything that's wrong.

而我不去想所有的問題。

Instead, I celebrate my victories

相反，我慶祝我的勝利

and I've really fallen in love with that feeling.

而我真的愛上了這種感覺。

It was a very new feeling to me.

這對我來說是一種很新奇的感覺。

So it was a great feeling.

所以，這種感覺很好。

You know, even for my first runs, back then, for the first few runs,

你知道，即使是我的第一次跑步，那時，前幾次跑步。

I cried a lot lot while running.

跑步時我哭了很多很多。

And let me tell you it's very difficult to maintain proper running form when you're sobbing.

讓我告訴你，當你啜泣的時候，很難保持正確的跑步姿勢。

And I'm sure that the other people around my neighborhood were looking at this big bearded foreigner,

而且我敢肯定，周圍的其他人都在看著這個大鬍子的外國人。

in his neon clothing,

穿著他的霓裳羽衣。

running around the streets and sobbing,

奔走相告，泣不成聲。

and they must have thought to themself, "Man, that guy really hates running."

他們一定會想，"夥計，那傢伙真的很討厭跑步"

But I don't, I love it.

但我不喜歡，我喜歡。

I love running now.

我現在喜歡跑步。

Honestly, I'd never thought I could get to the point that I actually enjoy running.

說實話，我從來沒有想過自己能到了真正喜歡跑步的地步。

I love going for a run and feeling like I'm accomplishing something.

我喜歡去跑步，感覺自己在完成一件事。

I love the feeling that I'm getting better at something.

我喜歡這種感覺，我在某方面越來越好。

Like, no matter what else happens that day--

就像，不管那天發生了什麼 --

nothing can take away this little bit of success that I have!

沒有什麼能奪走我這一點點的成功!

I used to barely be able to run 1k without stopping and gasping for air

我以前勉強能跑1千米而不停車喘氣。

and now I run 10k.

現在我跑10公里。

And I hope one day I might even be able to run a marathon.

我希望有一天，我甚至可以跑馬拉松。

I'm not there yet

我還沒到那一步

but maybe one day.

但也許有一天。

And this attitude that I had for running,

還有我對跑步的這種態度。

I transferred over into my weightlifting and I stopped approaching the barbell with so much fear.

我轉移到我的舉重，我不再接近槓鈴與如此多的恐懼。

I would always be super worried that maybe this is the day that I permanently injure my back

我總是超級擔心，也許這一天，我永久地傷害了我的背部。

and I forever become a burden to Martina.

而我永遠成為瑪蒂娜的負擔。

I was always so afraid about all the ways that I would mess things up,

我總是很害怕自己會把事情搞砸。

all the ways that I would hurt myself.

所有的方式，我會傷害自己。

But I don't think about that anymore.

但我不再想這些了。

Now, I approach a barbell excited.

現在，我興奮地走近槓鈴。

I feel like, what am I going to be able to lift today?

我覺得，我今天要舉什麼？

And as a result, I've been hitting new personal records almost every month now

是以，我現在幾乎每個月都會創下新的個人記錄了

because I like doing this now.

因為我現在喜歡這樣做。

And that has been such a huge change for me.

而這對我來說是一個巨大的變化。

I think the biggest step is that I'm no longer just doing this for Martina,

我認為最大的一步是我不再只是為了瑪蒂娜而做這件事。

I'm starting to do this for myself.

我開始為自己做這件事。

And that's a great feeling.

那是一種很好的感覺。

And it's a very big step towards my own improvement.

而這對我自己的提高是非常大的一步。

But that's only one step

但這只是一步

because there's still a lot more that I got to discuss!

因為還有很多事情需要我去討論!

So also on this Nike running app they have these runs called "Running with Headspace,"