a beautiful day out here. It's... no, it's not. It's cold. It's really cold.

這裡是一個美麗的日子。這是......不，這不是。它很冷。真的很冷。

Canada, in the fall, which I love, but it... it can get cold if you're not

加拿大，在秋天，我喜歡，但它......如果你不去的話，會變得很冷。

dressed for it, and I am not dressed for it. Today's lesson is going to be on

穿著它，而我卻沒有穿著它。今天的課程要講的是

language learning. Or better to put it this way: It's not going to be on

語言學習。或者最好這樣說。它不會在

grammar, or conversation specifically; but I want to give you five things you

文法，或具體的對話；但我想給你五件事你

can do that you can actually make learning easier. Okay? Things people

可以做到，你實際上可以使學習更容易。好嗎？人們的事情

don't usually mention, but they're really kind of important. These are the

通常不提，但它們真的有點重要。這些是

background things. See, don't you love it? Look, gotta love nature. Anyway. So,

背景的東西。看，你不愛它嗎？看，得愛大自然。不管怎樣。所以。

five things I'm gonna talk about are going to help make... prepare you, as an

我要談的五件事將有助於使......使你準備好，作為一個

individual, better, so you can actually be more efficient at learning. So, let's

個人，更好，所以你實際上可以在學習上更有效率。是以，讓我們

take care of the machine; then we can take care of the learning afterwards.

照顧機器；然後我們可以照顧之後的學習。

So, where do we start when we do that? Well, the first thing I want to talk

那麼，當我們這樣做時，我們該從哪裡開始呢？嗯，我想談的第一件事是

about... well, the first thing I want you to do is: I'm going to give you a

關於......嗯，我想讓你做的第一件事是。我將給你一個

list. Okay? And I want you to listen carefully to this list, because this is

列表。好嗎？我希望你們仔細聽一下這份清單，因為這是

what I call a test retest and lesson learning. You're going to listen to the

我稱之為測試複試和教訓學習。你要聽的是

list, and then I'm going to give you a couple seconds, and I want you to see

列表，然後我將給你幾秒鐘時間，我希望你能看到

how many of these words you can remember. And at the end of this lesson,

你能記住多少個這樣的詞。並在本課結束時。

I'm going to redo the list, and we're going to see if you got an improvement.

我要重做清單，我們要看看你是否有改進。

Are you ready? So, don't write it down. Do not write it down. Hopefully you're

你準備好了嗎？所以，不要把它寫下來。不要把它寫下來。希望你

by a computer, so you can't. Put your fingers and hands up in the air. Okay?

由電腦，所以你不能。把你的手指和手舉在空中。好嗎？

Word number one: Sun. Number two: Socks. Number three: Traffic light. Number

一號字。太陽。二號字。襪子。第三個詞交通燈。編號

four... and, sorry. That's words. But you know what I mean, because some

四......而且，對不起。那是單詞。但你知道我的意思，因為有些

people go: "He said: 'traffic light' — it's two words." Whatever. Traffic

人去。"他說：'交通燈'--這是兩個字。"不管怎麼樣。交通

light. Number four: Car. Number five: Glove, which I wish I had some. Number

光。四號。汽車。五號。手套，我希望我有一些。數字

six: Soda. Number seven: Rainbow. Number eight: Octopus. Number nine: Cat. And

六號：蘇打水。七號。彩虹。第八個。章魚。九號貓。還有

number ten: Toes. Okay? Take five seconds, and see how many of these words

十號。腳趾。好嗎？花五秒鐘時間，看看這些詞中有多少個

you can actually remember. You got it? Now, repeat and see how many you got.

你可以真正記住。你記住了嗎？現在，重複一遍，看看你有多少個。

Don't worry if you didn't get them all; that's not the point. It's... we're

如果你沒有得到他們全部，不要擔心；這不是重點。它是......我們是

going to do a test retest, so let's see where you are and where we're going to

要做一個測試，所以讓我們看看你在哪裡，我們要去哪裡。

go after we do this lesson.

在我們做完這一課後，就去。

Now, now we got that out of the way, let's talk about the lesson for the day

現在，我們把這個問題解決了，讓我們來談談今天的課程吧

— the five things we can look at. Number one — you probably heard this before —

- 我們可以看的五件事。

food. "What? What? I thought we were doing English." We are. You should have

食物。"什麼？什麼，我以為我們在做英語。"我們是。你應該有

a good breakfast before you go to school. Some people say that, you

上學前要吃好早餐。有些人說，你

know... or a lot of kids should have that. And it's important. Food is

知道......或者說很多孩子都應該有這個東西。而且這很重要。食物是

important for how we function — period. There's no difference when we talk about

對我們如何運作很重要--就是這樣。當我們談及以下問題時，沒有任何區別

that and when we talk about learning languages. If you don't eat properly, or

這和我們談論學習語言的時候。如果你不好好吃飯，或者

don't fuel your body — "fuel", like gas for your car — you can't learn properly.

不為你的身體提供燃料--"燃料"，就像你的汽車的汽油--你就不能正常學習。

But one of the things we don't really take into consideration is: What kind of

但是，我們沒有真正考慮到的一件事是：什麼類型的

fuel is important? Now, I'm not going to talk about all foods, because there's

燃料是重要的？現在，我不打算談論所有的食物，因為有

many theories on, you know... fat in your food, carbohydrates — all these

許多理論，你知道......食物中的脂肪，碳水化合物 - 所有這些

different things; or apples and oranges. I'm just going to talk about this one

不同的事情；或蘋果和橘子。我只想說說這個問題

thing that makes a big difference, and it's... it's becoming quite popular in

有很大區別的事情，而且......它正在變得相當流行，在

the news and magazines. You can check it out on... there's "The Obesity Code" by

新聞和雜誌。你可以在......上查看，有《肥胖密碼》，由

Doctor Fung, and he's also got... there's a sugar... there's a couple of

馮醫生，他也有......有一個糖......有幾個

books on these, where they talk about how sugar — and yeah, I'm talking about

在這些書中，他們談到了糖--是的，我正在談論的是

sugar — sugary foods, specifically, lead to lots of problems. And one of those

糖--特別是含糖食品，會導致很多問題。而其中之一

problems they lead to, my friends, is learning. It seems what happens when we

我的朋友們，它們導致的問題是學習。似乎當我們發生了什麼

take a lot of sugar... and, first of all, I should say: Sugar in small

採取大量的糖......而且，首先，我應該說。糖在小

amounts that we find in fruits, you know... like apples, oranges — is good

我們在水果中發現的數量，你知道......像蘋果、橙子--是好的。

for us. In fact, our brain is only two percent of our bodies, but it uses

為我們。事實上，我們的大腦只佔我們身體的百分之二，但它卻使用了

twenty percent of our energy. And when we get fruits, like oranges, and apples,

我們20%的能量。而當我們得到水果，如橙子，和蘋果。

and berries — they have... they're full of sugar. But they also have something

和漿果--它們有......它們富含糖分。但它們也有一些

called: "fibre" to slow how the sugar is brought into our bodies. And because of

稱為。"纖維"，以減緩糖分進入我們身體的速度。而且由於

that, our bodies can use the sugar and we don't have that bad in effect. But

這樣，我們的身體就可以利用這些糖，我們就不會有那麼大的影響。但是

you still can't eat twenty apples and twenty oranges. In fact, you'll get sick

你仍然不能吃二十個蘋果和二十個橙子。事實上，你會生病的

if you do. That's the beauty of it. But when you're having chocolate bars, and

如果你這樣做。這就是它的魅力所在。但是當你在吃巧克力棒時，和

other things, like... and it's got a lot of sugar in it — well, it's not so good

其他東西，比如......而且裡面有很多糖 - 嗯，這不是很好

for our body.

為我們的身體。

So, a little bit of sugar helps us think really well. Okay? And that's what

是以，一點點的糖可以幫助我們很好地思考。好嗎？而這正是

nature gave us. And that's why we're here, building cars and buildings. Same

大自然賦予我們的。這就是為什麼我們在這裡，建造汽車和建築。同樣

with language learning. A little bit of sugar gives you a little bit of a spike

與語言學習。一點點的糖會讓你有一點點的興奮感

to give you the energy to learn, but too much sugar causes what's called:

來給你學習的能量，但是過多的糖會導致所謂的。

"inflammation". And if you want to know what "inflammation" is — if you've ever

"發炎"。而如果你想知道什麼是 "發炎"--如果你曾經

got hit in the eye and your eye goes: "Bwoo" — that's "inflammation". Right?

被打中眼睛，你的眼睛就會。"Bwoo" - 那是 "發炎"。對嗎？

But when it happens in your head and your brain: "Bwoo" — well, there's

但當它發生在你的頭腦和你的大腦中時。"Bwoo" - 嗯，有

nowhere for the brain, and the blood and that to go in your body. So, it takes up

大腦和血液在你體內無處可去。是以，它佔據了

that space, and it makes it harder for you to think. Okay? So, one of the first

那個空間，它使你更難去思考。好嗎？所以，第一個

things you want to do is: Stop eating so many sugary foods, and that will help

你要做的事情是。停止吃那麼多含糖的食物，這將有助於

with memory and learning. All right? So, if you're sitting there, and I'm sure

與記憶和學習。好嗎？所以，如果你坐在那裡，而且我確信

you got a soda, going: "He's telling me a good idea. I should..." Put the soda

你有一個蘇打水，去。"他在告訴我一個好主意。我應該......"把蘇打水

down. Put it down because it's full of sugar, which leads me to number two:

下來。放下它是因為它充滿了糖分，這讓我想到了第二條。

Water. You didn't see that coming, did you? Food, sugar, water. Sodas aren't

水。你沒有看到這一點，是嗎？食物、糖、水。蘇打水不是

great for you because they're full of sugar, but one thing we do need and we

對你來說很好，因為它們充滿了糖分，但有一件事我們確實需要，而且我們

need a lot of it, is water. Your brain is 80% water, and a lot of us are

需要大量的，是水。你的大腦80%是水，而我們很多人都是

dehydrated. We walk around; we don't drink enough water.

脫水。我們四處走動；我們沒有喝足夠的水。

Well, think of a sponge. Okay? If you put a sponge in water, and you know...

好吧，想一想海綿。好嗎？如果你把海綿放在水裡，你知道...

it's like this and you put it in, it goes: "Puchu" — it gets filled; it

它是這樣的，你把它放進去，它就會。"Puchu" - 它被填滿；它

grows. But it's absorbing. "Absorbing" — it means drawing in the liquid. Right?

增長了。但它在吸收。"吸收"--它意味著吸取液體。對嗎？

It's taking... it's taking the... the water in the sponge, and the sponge

它在吸收......它在吸收......海綿裡的水，而海綿裡的水

grows. Just like your brain when it's properly hydrated — it can suck in the

增長。就像你的大腦在適當的水合時--它可以吸納

information. But you get a dry sponge, my friend — it's small and it doesn't do

資訊。但你得到的是一塊幹海綿，我的朋友--它很小，而且它不做

very much. You got to get your uptake of water. Now, I'm not going to tell you

非常多。你必須要吸收水。現在，我不打算告訴你

how much water, like: "You should have eight glasses a day. It should be

多少水，如。"你應該每天喝八杯。它應該是

distilled. It should come from the Heavens themselves. Tears of the gods."

蒸餾出來的。它應該來自天堂本身。諸神的眼淚。"

I'm not saying that. I'm just saying: Get good, clean water; put down the

我不是在說這個。我只是說。得到好的、乾淨的水；放下

soda. It'll help. What happens is water helps when it's fully... the brain is

蘇打水。這將有所幫助。發生的情況是，水在完全......大腦中時有幫助。

hydrated. "Hydrated" means filled with water. It helps information flow a lot

水化的。"水合 "意味著充滿了水。它對資訊流動有很大幫助

better. Okay? Think of your toilet; stuff flows better when it's full,

更好。好嗎？想想你的馬桶；當它滿了的時候，東西流得更好。

right? Yeah, that's a bad example. I should have thought that went through.

對嗎？是的，這是個糟糕的例子。我應該想到那是經過的。

Anyway, but you get the point. A hydrated brain that's filled with water

總之，但你明白這個道理。充滿水的大腦，充滿水的大腦

allows for electrolytes. I know, "electrolytes" — they're little...

允許使用電解質。我知道，"電解質" - 他們是小...

whatever. You don't need to know. Science things. Things in your brain

無論如何。你不需要知道。科學的東西。你大腦中的東西

that can... conveys information — they allow them to work better in the brain.

這可以......傳達資訊--它們讓它們在大腦中更好地工作。

Right? We need to be hydrated. Okay? So, hydration helps with the body

對嗎？我們需要補充水分。好嗎？所以，水合有助於身體

circulating stuff, but really for the brain because it's 80% water. That was

循環的東西，但真的是為了大腦，因為它有80%是水。那是

number two.

二號。

So, what could be number three? Because we talked about food; we talked about

那麼，什麼可能是第三條？因為我們談到了食物；我們談到了

water. Here's one that probably, if you're sitting at the computer too

水。這裡有一個可能，如果你也坐在電腦前的話

long... but don't do it right now. I don't need you to do it now, but you

長......但不要現在就做。我不需要你現在做，但你

should do this: Exercise. "What?" Actually you can do it; you can do it

應該這樣做。練習。"什麼？"其實你可以做到的；你可以做到的

with me right now. Let's do a couple jumping jacks. All right? There you go.

與我現在。讓我們做幾個跳皮筋。好嗎？這就對了。

Watch the video; do exercise. You notice, as you do this, you breathe a

看視頻；做練習。你注意到，當你這樣做時，你的呼吸是

little bit more, right? What's that do? Brings oxygen into the body, which wakes

多一點，對嗎？這有什麼作用？將氧氣帶入體內，從而喚醒

up your brain. Exercise helps with motivation, helps with alert...

提高你的大腦。鍛鍊有助於提高積極性，有助於提高警惕...

alertness, and attention. So, it helps us actually — because we're moving our

警覺性，和注意力。是以，它實際上幫助我們--因為我們正在移動我們的

blood and our oxygen through the body — to oxygenate the brain and bring blood

血液和我們的氧氣通過身體--為大腦供氧，並將血

to the brain. Blood for energy; oxygen because... well, we need it or we die.

到大腦。血液提供能量；氧氣是因為......嗯，我們需要它，否則我們會死。

Right? So, when we exercise, we get our bodies filled better for attention. And

對嗎？所以，當我們運動時，我們的身體會因為注意而得到更好的填充。而且

what did I say, again? Attention and motivation, and I forget. Awareness.

我說什麼來著？注意力和動力，我忘了。意識。

Whatever. Basically, what it does is it wakes us up and prepares us. Part of

不管怎麼樣。基本上，它的作用是喚醒我們，讓我們做好準備。部分內容

exercise is from our... I can say our prehistory days, where we would have to

鍛鍊是來自我們的...我可以說我們的史前時代，在那裡我們將不得不

— not exercise, which is very funny we call it: "exercise". Back then it was

- 不是運動，這非常有趣，我們稱它為。"鍛鍊"。在那時，它是

called: "survival". So, you'd be walking in the forest; where I am right now —

叫做。"生存"。所以，你會在森林中行走；我現在所在的地方------。

doo, doo-doo, doo-doo, doo-doo — and a tiger would come out, and you would

嘟，嘟，嘟，嘟，嘟------一隻老虎會出來，而你會

start jogging. Well, not jogging; you would run. Right? And then maybe... you

開始慢跑。嗯，不是慢跑；你會跑。對嗎？然後也許......你

want to lift some weights? Yeah, pick up a big rock and throw it at the tiger.

想舉重嗎？是的，拿起一塊大石頭，扔向老虎。

Yeah, there's your exercise; it was called: "survival". But because of that,

是的，這就是你的練習；它被稱為。"生存"。但是因為這個原因。

we had to be alert; we had to pay attention. We were motivated to survive.

我們必須保持警惕；我們必須注意。我們被激勵著去生存。

And when you put these things together, our brain was stimulated to pay

而當你把這些東西放在一起時，我們的大腦被刺激到了支付

attention to our environment and learn as much as possible. So, exercise does

注意我們的環境，儘可能多地學習。是以，運動確實

that for us. A couple more jumping jacks. All right. Now, you got that down

這是給我們的。再來幾個跳皮筋。好的。現在，你得到了這一點

— that was number three.

- 那是三號。

What's number four? Well, it's... number four is... you should... I don't know.

第四條是什麼？嗯，就是......四號是......你應該......。我不知道。

Sleep. Get sleep. All the stuff I talked about works really well, but it's sleep

睡覺。獲得睡眠。我談到的所有東西都非常好用，但它是睡眠

that is that magic pill that makes it work well. If you don't rest from

這就是那顆神奇的藥丸，讓它很好地發揮作用。如果你不休息，從

exercise, and get a good night's sleep — your body isn't built back up. If you

鍛鍊，並獲得良好的睡眠--你的身體並沒有重新建立起來。如果你

don't get enough sleep, your body doesn't get rid of the toxins or poisons

沒有足夠的睡眠，你的身體就無法擺脫毒素或毒藥的影響。

in our bodies, or help, you know... move around the food, and help us eliminate,

在我們的身體裡，或幫助，你知道... 在食物周圍移動，並幫助我們消除。

and all that other... other neat stuff, and the water — help get it out — right?

和所有其他......其他整潔的東西，還有水--幫助把它弄出來--對嗎？

— and what have you. We need sleep to do that. I'm giving you all that for the

- 和你有什麼。我們需要睡眠來做到這一點。我把這些都給你們，是為了

first three to explain what that... how sleep helps with that. But really what

前三者解釋了什麼......睡眠對這一點有什麼幫助。但實際上，什麼

sleep helps with — this is the big deal. I'm gonna use some big words now, so

睡眠有助於--這是個大問題。我現在要用一些大詞，所以

please forgive me. Consolidation of memories. When you sleep, your brain

請原諒我。記憶的鞏固。當你睡覺時，你的大腦

takes that opportunity then to take what you've learned in the day and then say:

利用這個機會，把你在這一天學到的東西拿出來，然後說。

"Okay, what have we done? Okay, we did this, this, this, this", and it starts

"好，我們做了什麼？好吧，我們做了這個，這個，這個，這個"，然後開始了

to organize it for you. So, when you wake up in the morning: "Oh". You go:

來為你組織。是以，當你在早晨醒來時。"哦"。你去。

"Oh, yeah. Bonjour. No. Yeah, okay. Comment ça va? Oh, how about that? Cómo

"哦，是的。卓悅。不，是的，好的。Comment ça va?哦，那怎麼樣？Cómo

estás? Muy bien". All of that stuff is what we call: "consolidated". Your brain

是嗎？很好"。所有這些東西都是我們所說的。"鞏固"。你的大腦

goes: "Okay. What does this mean? Buongiorno. Hello. Hello, yeah". It puts

去了。"好吧。這是什麼意思？布昂喬諾。你好。你好，是的"。它把

it together. You need that time to do it.

它在一起。你需要那個時間來做。

So, a lot of you guys, when you think you're studying and you're learning —

是以，你們中的很多人，當你認為你在學習，你在學習 --

no. You study; if you get good sleep, you learn. Many studies have shown that

沒有。你學習；如果你得到良好的睡眠，你就會學習。許多研究表明

when people get poor sleep, they have poor memories because their memories are

當人們睡眠不好時，他們的記憶就會很差，因為他們的記憶是

not consolidated; put together. So, keep that in mind. Okay? All right. Good. Now

而不是合併；放在一起。所以，要記住這一點。好嗎？好的。很好。現在

that we've got that out of the way — I got one, two, three, four — I'm going to

我們已經得到了這個方式 - 我有一個，兩個，三個，四個 - 我要去

give you number five, which is kind of a bonus. It's a really cool one. A lot

給你五號，這算是一個獎勵。這是一個非常酷的問題。很多

of... some people do it. A lot of people in the world, actually, do it. But for

的......有些人這樣做。世界上的很多人，實際上，都在做這件事。但是對於

language learning... and I forgot to mention that — language learning, but I

語言學習......我忘了說了--語言學習，但我

think if I go through them with you again... food — you need the energy to

如果我再跟你說一遍......食物 - 你需要能量來

actually be awake to study. Right? Also, if it's too sugary; the inflammation —

實際上是醒著學習。對嗎？此外，如果它太含糖了；發炎---。

you can't learn. Water for that... for the brain to send the signals through to

你就無法學習。水的作用......讓大腦將信號傳遞給

get that learning done. You need water; keep your brain hydrated. Number three

完成學習。你需要水；讓你的大腦保持水分。第三點

was sleep. No, no, nope, nope. Was exercise. Number three was sleep. Sorry.

是睡眠。不，不，不，不，不。是運動。第三項是睡眠。對不起。

See? I need some sleep. Number three was exercise, because what happens? It helps

看到了嗎？我需要一些睡眠。第三條是鍛鍊，因為會發生什麼？它有助於

us with alertness and motivation. Right? And the aware... awareness of our

我們有了警覺性和動力。對嗎？而意識到的......對我們的意識

environment. Number four was sleep, and it helps to get those memories all

環境。第四項是睡眠，讓這些記憶都得到幫助

together. As you start putting it together, you're getting a picture.

在一起。當你開始把它放在一起的時候，你就會得到一張圖片。

But there's a movie called: "Limitless", and I love this movie. Anybody who

但有一部電影叫"無極限"，我喜歡這部電影。任何一個人如果

studied with me at the school I used to teach at, they were like: "Oh god,

在我曾經任教的學校裡和我一起學習，他們就像。"哦，上帝。

teacher's playing that movie again?" I go: "Yes, it's amazing". This man would

老師又在放那部電影？"我去。"是的，這很了不起"。這個人將

take a pill, and what a pill it was. With one pill, he could do anything.

吃了一顆藥，那是怎樣的一顆藥。只要有一顆藥丸，他就可以做任何事情。

With half listening, he could learn a language. And he's running down the

只要聽一半，他就能學會一種語言。而他在跑下來的時候

street, listening to some French, and then he's talking to French people the

在街上，他聽著一些法語，然後和法國人交談。

next five minutes; talking fast. But my point was this: A magic pill that we

接下來的5分鐘；說得很快。但我的觀點是這樣的。一個神奇的藥丸，我們

have that's free, available to everyone, and you just need to play with a little

有免費的，每個人都可以使用的，而你只需要玩一點兒

bit that can help all of the other stuff work better is meditation and

能夠幫助所有其他東西更好地工作的一點是冥想和

mindfulness meditation. They've done studies that show that meditation lowers

正念冥想。他們已經做了研究，表明冥想可以降低

stress. Do you remember we talked about blood and oxygen, and moving around?

壓力。你還記得我們談到的血液和氧氣，以及移動的問題嗎？

Well, meditation releases stress. When you're stressed, you're like this. And

嗯，冥想可以釋放壓力。當你有壓力時，你就會像這樣。而且

when you relax, see more movement? Well, when you're stressed physically...

當你放鬆時，看到更多的運動？好吧，當你身體上有壓力時...

that's why you're always tired when you're stressed because your muscles are

這就是為什麼你在壓力大的時候總是很累，因為你的肌肉是很脆弱的。

a bit tight. But when you relax, you release and you let that energy flow;

有一點緊張。但是，當你放鬆時，你就會釋放，你就會讓這種能量流動。

you can breathe deeper, get more oxygen, which helps with energy production. I

你可以呼吸得更深，獲得更多氧氣，這有助於能量的產生。I

know, this is really... "I thought this was an English lesson." It is. Because