We are talking aging and steps we can take to not just live longer but live better.

我們正在討論老化問題以及我們可以採取的步驟，不僅僅是延長壽命，而且是過上更好的生活。

Dr. Peter Ataya is... Attia, I'm sorry. I want to say Ataya every time.

Dr. Peter Ataya 是... 對不起是 Attia，我每次都想說 Ataya。

He's a physician focused on increasing lifespan and wellness.

他是一位致力於延長壽命和促進健康的醫生。

He's the author of the number one New York Times bestseller, "Outlive: The Science and Art of Longevity."

他是《Outlive: The Science and Art of Longevity》的作者，這本書是紐約時報暢銷書排行榜上的冠軍。

Good morning. How are you doing? - Thank you for having me.

早安。你好嗎？- 謝謝你們邀請我。

So, longevity. Obviously, you would first think this means a long life, but you say it's more than just age.

所以，長壽。顯然，你首先會認為這意味著活得久，但你說這不僅僅是年齡。

Yeah, longevity really has two pieces and one of them is just that it's lifespan, so the how long you live part which I think makes sense.

是的，長壽實際上有兩個方面，其中一個就是壽命，也就是你活多久，我認為這是有道理的。

But I think an equally, if not maybe more important part, is health span, which is the "how well you live" piece.

但我認為同樣重要的部分，如果不是更重要的話，就是健康壽命，也就是你活得有多好。

And that really has kind of three pieces to it:

而這實際上有三個方面：

the physical piece, like how strong and fit your body is;

身體部分，就像你的身體有多強壯和健康；

the cognitive piece, so you know how sharp your mind is;

認知部分，你的頭腦有多銳利；

and then kind of an emotional piece, which actually of the three is the only one that doesn't inevitably decline with age.

然後是情感方面，實際上在這三個方面中，只有情感部分不可避免地隨著年齡下降。

And you, thankfully, have a road map for everyone, which makes everything easier.

幸運的是，你為每個人都準備了一份路線圖，這使一切變得更容易。

We love a five-step plan.

隨著年齡的增長不可避免地會衰退。

So what are your five steps for longevity?

我們喜歡五步驟計劃。

Well, I mean, there's really five tools that we have because this is a hard problem to solve, right? - Yes.

那你的長壽五步驟計劃是什麼呢？

I mean, everything is conspiring against us, so we want to bring in everything we've got.

我的意思是，一切都在共謀對抗我們，所以我們想要發揮我們的一切。

And that basically means everything that nutrition has to offer, everything that exercise has to offer, sleep, all the tools around optimizing emotional health,

這基本上意味著我們要利用所有營養、運動、睡眠以及優化情緒健康的工具。

and then, frankly, everything that pharmacology and hormones have to offer as well.

而且，坦率地說，也包括藥理學和激素提供的所有東西。

We're reminded. I feel like there's no quick fix, right? That's part of what you're saying here. - Yep.

收到。我覺得沒有快速解決方案，對吧？這就是你在這裡所說的一部分。- 沒錯。

And we have a tradition around here on the Today Show, where Al Roker likes to celebrate 100th birthdays,

而在《今日秀》節目中，我們有一個傳統，阿爾·羅克喜歡慶祝100歲生日，

and people will swear by some wacky habits like a glass of whiskey every night before bed or waking up with a plate of bacon. That seems to go against everything you're saying.

而人們會信誓旦旦地奉行一些古怪的習慣，比如每晚睡前喝一杯威士忌，或者一大早起床就吃一盤培根。這似乎與你所說的一切背道而馳。

Yeah, so there's a super rare set of the population, this subset of people called centenarians, who will indeed live to 100. Now, most of us are not in that group.

是的，所以有一小部分人口，這個子集合被稱為百歲人，他們確實會活到100歲。現在，我們大多數人都不在這個群體中。

But you're right. If you look at the habits of centenarians, it's a collection of hilarious things.

但你是對的。如果你看百歲老人的習慣，它是一系列有趣的事情。

The truth of it is, this has been studied scientifically, and I think I wrote an entire chapter in the book just on this phenomenon.

事實上，這已經經過科學研究，我想我在書中就這個現象寫了一整章。

The punchline is this: these people are genetically blessed, and they live to a ripe old age despite these funny things that they do, and not because of them. - Yeah.

結論是這樣的：這些人天生具有基因優勢，盡管他們做這些有趣的事情，但他們活到了老年，不是因為這些事情，而是儘管如此。 - 是的。

You say when it comes to drugs the most powerful drug we have in our arsenal is simply exercise. Why?

你說到藥物時，我們擁有的最強大的藥物就是運動。為什麼？

Yeah, I mean, I sort of say that to be a bit tongue-in-cheek, of course.

是的，我的語氣是有些戲謔，當然。

You know, exercise is not a drug per se, but when we understand, I mean, I think as people do, like pharmacology has revolutionized medicine over the last hundred years. I mean, we've literally doubled our lifespan.

你知道，從本質上講，運動並不是一種藥物，但是當我們理解時，我認為大家都知道，就像藥理學在過去一百年來改變了醫學一樣。我們的壽命實際上翻了一番。

It pales in comparison to the actual impact and magnitude that exercise can bring to both length of life and quality of life.

這與運動對生命壽命和生活品質所帶來的實際影響和巨大作用相比，相形見絀。

So, you know, I use that phrasing to get people familiar with the idea that, you know, you should always be thinking of what can I be doing to optimize my exercise to lengthen and improve the quality of my life.

所以，你知道，我使用這種措辭來讓人們熟悉這個觀念，你應該始終思考，我能做些什麼來優化我的運動，以延長並提高我的生活品質。

Does it have to be that hard? I mean, could it be just some basic moves?

它必須那麼難嗎？我的意思是，它可以只是一些基本的運動嗎？

I mean, again, it all depends where you're starting from.

我的意思是，再說一次，這完全取決於你的起點在哪裡。

So if I'm talking to a person who isn't exercising at all, I say no problem.

所以，如果我在和一個完全不運動的人交談，我會說沒問題。

Can we get you to do 90 minutes a week, right?

我們能讓你每周做90分鐘的運動，對吧？

Because if we could, could we get you to do 30 minutes, six times a week, at even a modest pace, but that's going to reduce your risk of death from all causes by over 15%.

因為如果可以的話，我們能讓你每周做30分鐘，每次六次，甚至以適度的速度，但這將使你死於各種原因的風險降低超過15%。

So again, regardless of you're starting, there's always an opportunity to kind of take it up.

所以，無論你的起點在哪裡，始終有機會提升。

Doctor, just quickly, for those of us who maybe have a lot on our plate and we say, "Okay, we can't do everything," where do you think we should prioritize if we're going back to your tactics, your five steps?

醫生，快速問一下，對於我們這些可能有很多事情要做的人，我們可能會說：「好吧，我們做不到一切，」如果我們回到你的策略，你的五個步驟，你認為我們應該首先優先考慮什麼？

I think it depends on where you're most deficient, so it sounds like for you, exercise might be the place that's most challenging.

我認為這取決於你最缺乏的地方，所以對你來說，運動可能是最具挑戰性的地方。

That's not happening at all.

完全沒有在運動。

Yeah, so then I would say for you that's where you need to focus.

是的，那麼我會說你需要把重點放在運動上。

There might be other people. I met somebody yesterday who exercises like crazy but then revealed to me he's sleeping four hours a night because of his job.

可能還有其他人。我昨天遇到一個人，他瘋狂運動，但後來告訴我他因為工作而每晚只睡四個小時。

So I said, "You know you have to focus more on -- let's at least get you to six hours of sleep a night."

所以我說：「你知道你必須更注重——至少讓你每晚睡六個小時。」

Six? Shoot. I'm in so much trouble.

六個小時？糟糕。我麻煩大了。

People are obsessed with this book. I think a lot of folks want to know how we can live this kind of lifestyle, so thank you so much for being here.

人們對這本書非常著迷。我認為很多人都想知道我們如何能過上這種生活方式，所以非常感謝你能過來。

Thank you for having me.

感謝你們邀請我。