One being your ideal diet and exercise routine and other factors that you're doing for longevity, or maybe for the day or for the week, whichever way you kind of bunch them in.

一個是你的理想飲食、日常鍛鍊以及你為長壽所做的其他因素，也可能是一天或一週的因素，無論你以哪種方式將它們串聯起來。

What's ideal for you to improve your longevity?

怎樣才能延長壽命？

I know that's a very general way.

我知道這是一個非常籠統的方法。

With respect to nutrition and exercise?

在營養和鍛鍊方面？

Nutrition, exercise, and anything else.

營養、鍛鍊和其他任何事情。

Sleep, like sauna, whatever's your ideal program.

睡眠，比如三溫暖，無論什麼都是你的理想項目。

Oh, well, the whole suite, yeah.

哦，好吧，整個套房，是的。

Well, I will say this.

我想說的是

I'm sure that everything I'm about to say is going to make me sound really rigid, and people are going to be like, that guy's a psycho.

我敢肯定，我接下來要說的每一句話都會讓我聽起來非常死板，人們會說，這傢伙是個神經病。

So I'm always a little hesitant in talking about what I do.

是以，在談論我的工作時，我總是有些猶豫。

Well, people want to know what you do.

人們想知道你是做什麼的。

OK.

好的。

So look, probably compared to most people, I am considered quite regimented.

所以，你看，可能和大多數人相比，我算是比較規矩的人。

I'm way less regimented than I used to be.

我比以前更不拘小節了。

But nevertheless, here's sort of how I think about things.

不過，我是這麼想的。

So let's start with sleep.

那就從睡眠開始吧。

I really take my sleep seriously, and I'm someone who functions best with a consistent bedtime and wake up time.

我非常重視我的睡眠，我是一個睡覺和起床時間一致的人，我的睡眠品質最好。

So I am in bed usually for eight hours a night, and that's typically 10 to 6.

是以，我通常每晚要在床上躺 8 個小時，一般是 10 點到 6 點。

And that usually results in probably seven and a half hours of sleep.

這通常會導致大概七個半小時的睡眠。

I'm going to just rattle off the names of things I use, because I don't have any affiliation with anything.

我只是隨口說說我用過的東西的名字，因為我與任何東西都沒有任何關係。

So I use Eight Sleep as my mattress cover.

是以，我使用 Eight Sleep 作為我的床墊罩。

I love what these guys have done.

我喜歡這些人所做的一切。

It's a fantastic cooling product, and it's made an enormous difference for me.

它是一種神奇的降溫產品，給我帶來了巨大的改變。

I've been using it for the last three years.

在過去的三年裡，我一直在使用它。

Most of our patients are using it.

我們的大多數病人都在使用它。

There are other products out there, and I've tried them, and they're good.

還有其他產品，我也試過，都不錯。

But this one, I just happen to fancy the most.

但我恰好最喜歡這一款。

Agreed.

同意。

I'm also very particular about what I'm doing before bed and what I'm not doing before bed.

我對睡前做什麼和不做什麼也非常講究。

So I really, and I'm not perfect with this.

所以，我真的，我不是完美的。

I'm not perfect with any of these things, Rhonda.

我在這些事情上並不完美，朗達。

But I really go out of my way to not look at anything that's going to activate me.

但我真的會盡力不去看任何會激活我的東西。

So I try not to look at email for a couple hours before bed.

是以，我儘量在睡前幾個小時不看電子郵件。

In fact, I have two separate phones.

事實上，我有兩部不同的手機。

I have my regular phone that has email and social media and junk on it, and then I have what I call my bat phone that literally has nothing.

我有一部普通手機，裡面有電子郵件、社交媒體和垃圾資訊，還有一部我稱之為 "蝙蝠 "的手機，裡面什麼都沒有。

It's just, it has the remote to the TV, and it has a phone and email, sorry, a phone and text, but only two people know the number, my wife and my daughter.

只是，它有電視遙控器，有電話和電子郵件，抱歉，是電話和簡訊，但只有兩個人知道號碼，我妻子和我女兒。

And that's about it.

僅此而已。

And the camera.

還有相機

So it's basically an excuse to have a camera and a phone if I'm going someplace, and I don't want my phone with me.

是以，如果我要去某個地方，而我又不想帶著手機，這基本上是我帶相機和手機的一個藉口。

So that's kind of the phone that's with me if I'm watching TV downstairs or something like that.

是以，如果我在樓下看電視或類似的事情，我就會用這部手機。

But I can't even be tempted to look at social media or look at email.

但我連看社交媒體或電子郵件的慾望都沒有。

So it's all in the spirit of like turning the system down before bed.

所以，這一切都本著睡前關閉系統的精神。

Even little things like I'll brush and floss my teeth before I go in the sauna, because I sauna before bed as well.

即使是很小的事情，比如我會在三溫暖前刷牙並用牙線清潔牙齒，因為我也會在睡前三溫暖。

So that once I'm done with that sauna and shower, like I'm just going straight into bed.

這樣，一旦我洗完三溫暖和淋浴，就可以直接上床睡覺了。

So for me, that's also a very productive sleep trick.

是以，對我來說，這也是一個非常有效的睡眠技巧。

There are certain supplements that I use to sleep as well.

我還使用一些保健品來促進睡眠。

So I'm a fan of glycine, ashwagandha, magnesium L3 and 8, and just straight mag oxide as well.

是以，我是甘氨酸、灰樹花、鎂 L3 和 8 以及直接氧化鎂的粉絲。

I don't use melatonin or phosphatidylserine unless I'm jet lagging.

我不使用褪黑素或磷脂酰絲氨酸，除非我的飛行時差落後。

If I'm time zone hopping, I'll use those as well.

如果我在不同時區，我也會使用這些。

So that's sleep.

這就是睡眠。

On the nutrition side, I don't follow any particular diet.

在營養方面，我不遵循任何特定的飲食習慣。

I guess you could say I eat what would be called a balanced diet.

我想你可以說我的飲食是均衡的。

So I'm an omnivore who will probably always struggle with food in the sense that if left to my own devices, I would eat everything and too much of it.

是以，我是一個雜食者，可能會一直與食物作鬥爭，因為如果讓我自己決定，我會什麼都吃，而且吃得太多。

So I do need to be mindful about what I eat.

是以，我確實需要注意飲食。

So what do I pay attention to?

那麼，我要注意什麼呢？

So I just generally pay attention to not eating junk.

所以我一般都注意不吃垃圾食品。

That's like the most important credo of my diet, I would say.

可以說，這是我飲食中最重要的信條。

And I say this as someone who's done everything.

我是一個什麼都幹過的人。

I've been vegan.

我一直是素食主義者。

I've been keto.

我一直在吃酮。

I've been the most hardcore fasting, intermittent fasting, time-restricted eating.

我一直在堅持斷食、間歇性斷食、限時進食。

There's no diet I don't think I've done for long periods of time.

我想，沒有一種飲食我沒有長期堅持過。

And I have found benefit in one form or another from various different aspects of these things.

我從這些事情的不同方面發現了這樣或那樣的好處。

But right now, I mostly optimize around energy balance, which stay in energy balance, and protein intake.

但現在，我主要圍繞能量平衡（保持能量平衡）和蛋白質攝入量進行優化。

And so most of my conscious effort around my diet goes into making sure I'm getting 40 to 50 grams of protein four times a day.

是以，我有意識地在飲食上下功夫，確保每天四次攝入 40 至 50 克蛋白質。

And a lot of times, at least two of those are in meals that are just venison or just eggs or something where it's just a protein, and there's not a lot of other stuff in it.

很多時候，至少有兩種蛋白質是在鹿肉或雞蛋之類的食物中攝入的，因為這些食物中只有蛋白質，並沒有很多其他東西。

I do make sure I stop eating at least three hours before bed.

我確保至少在睡前三小時停止進食。

It really makes a difference going back to sleep that I go to bed a little hungry.

我餓著肚子上床睡覺的感覺真的很不一樣。

If I ever go to bed with my belly too, too full, it feels nice, but I don't sleep as well.

如果我睡覺時肚子太飽，感覺很好，但睡得不好。

So I really try to err on the side of going to bed a little hungry.

是以，我儘量讓自己餓著肚子上床睡覺。

And I'm really lucky because we have young kids, so we eat early.

我真的很幸運，因為我們的孩子還小，所以我們吃得很早。

So we're eating at 6.

所以我們6點吃飯。

So I'm going to bed typically with four hours between when I last ate and when I go to sleep.

是以，我從最後一次進食到入睡一般要間隔四個小時。

We can talk about alcohol.

我們可以談談酒。

I'm in the camp that believes there is absolutely no benefit to alcohol at any dose from a purely biochemical standpoint.

我認為，從純生化的角度來看，任何劑量的酒精對人體都沒有任何好處。

However, I acknowledge that there are probably some pro-social benefits to it.

不過，我承認這可能會帶來一些有利於社會的好處。

And I happen to really, really like alcohol.

而我恰好非常非常喜歡喝酒。

So I probably have, well, I don't know.

所以我可能，嗯，我也不知道。

It depends.

這要看情況。

I mean, anywhere from zero to seven or eight drinks in a week.

我的意思是，一週內從零喝到七八杯不等。

Probably, I don't think there's a time that I can recall in the last five, six years where I've had more than two drinks in a day.

也許，在過去的五、六年裡，我想我沒有一天喝過超過兩杯的酒。

And I also try to do my drinking early.

我也儘量早點喝酒。

Now, by that, I don't mean two in the afternoon.

我說的 "下午 "不是指下午兩點。

But I mean with dinner.

但我指的是晚餐。

So that, again, alcohol is completely, functionally, the alcohol doesn't factor into my sleep.

是以，從功能上講，酒精完全不會影響我的睡眠。

And I know this because I track all these things.

我之所以知道這些，是因為我跟蹤了所有這些事情。

And I know exactly how alcohol negatively impacts sleep in me.

我很清楚酒精對我睡眠的負面影響。

And I know that as long as I have that drinking done by six or seven, it doesn't show up anywhere on any metric that I'm tracking with respect to sleep.

我知道，只要我在六七點前喝完酒，就不會出現在我追蹤的睡眠指標上。

OK, exercise, most important thing from a physiologic standpoint for me.

好吧，運動，從生理角度來說，對我來說是最重要的事情。

I exercise every day.

我每天都鍛鍊。

And much of what I do revolves around it.

我所做的大部分工作都是圍繞著它展開的。

So even here being in San Diego this week, I mean, it's like I have a membership at a great gym every time I'm here.

所以，即使這周我在聖地亞哥，我的意思是，我每次來這裡都像是在一家很棒的健身房辦了會員卡。

And I just know that I'm going to get up first thing in the morning.

我只知道，我明天一早就會起床。

And I'm going to go.

我要走了

And I'm going to do my workouts.

我要去做我的鍛鍊。

And they're going to be completely, they're not going to be the exact same workouts I'd be doing at home.

這些訓練將完全不同於我在家進行的訓練。

But I'm still generally doing four hours of zone two a week with one sort of higher intensity workout that's geared towards VO2 max a week, and then four strength training sessions a week.

但我一般還是每週進行四小時的第二區訓練，每週進行一次針對最大容氧量的高強度鍛鍊，然後每週進行四次力量訓練。

So that's kind of the foundational pillar of everything I do.

是以，這是我所做一切的基礎支柱。

And then there's other things that get layered on top of that, like rucking and recreational activities that are also physical as well.

在此基礎上，還有一些其他的事情，比如浣熊和娛樂活動，這些也都是體力活。

And then the last thing I guess I didn't talk about, but it's an equally important part of this is mental health.

最後一件事我想我沒有談到，但同樣重要的是心理健康。

So everything that we've talked about factors into.

是以，我們所說的一切都會影響到我們。

So the right sleep, the right nutrition, exercise, all of that factors into creating what I kind of describe as a wider buffer zone around distress tolerance.

是以，正確的睡眠、正確的營養、鍛鍊，所有這些因素都能創造出我所說的更寬廣的耐受痛苦的緩衝區。

And then therapy, which I do at least one session a week, sometimes two, plus journaling and doing something called dialectical behavioral therapy.

然後是治療，我每週至少做一次治療，有時兩次，另外還寫日記和做一種叫辯證行為療法的東西。

These things have been enormously important at increasing the quality of my life in the past five years.

在過去的五年裡，這些東西對提高我的生活品質起到了非常重要的作用。