We are going to accomplish in the next five minutes the basic health habits that are going to make you feel the best you've ever done.

我們將在接下來的五分鐘內完成基本的健康習慣，讓你感受到前所未有的最佳狀態。

I'm not going to get into the scientific details, I'm just going to tell you what to do and you're going to do them because you know what?

我不想談科學細節，我只想告訴你該怎麼做，你就去做，因為你知道嗎？

You know they work.

你知道它們的作用。

Let's start.

讓我們開始吧。

Number one, you're going to reframe your identity that you are a professional sleeper.

首先，你要重塑自己的身份，即你是一名專業睡眠者。

That means you're not going to sleep when it's convenient, or when your show is done, or when you're finished playing with your friends.

這意味著你不會在方便的時候睡覺，也不會在節目結束的時候睡覺，更不會在和朋友玩完的時候睡覺。

You are going to set a bedtime and meet that bedtime every single day and you're going to follow some health habits.

你要設定一個就寢時間，每天都要遵守這個就寢時間，並且要養成一些健康的生活習慣。

So there's five things I want you to do.

所以，我要你們做五件事。

Number one is eat earlier and lighter in the day.

第一，每天吃得更早更清淡。

So for example, if your bedtime is at 10 pm, have your last meal of the day at 8 pm and then try 7 and then 6 and then 5 and try pushing it back earlier and earlier and watch your sleep improve.

例如，如果你的就寢時間是晚上 10 點，那麼就在晚上 8 點吃一天中的最後一頓飯，然後試著吃 7 點、6 點、5 點，並試著把就寢時間越推越早，你就會發現自己的睡眠得到了改善。

Find your right timing but you will learn that the earlier and lighter you eat, the better you will sleep.

但你會發現，吃得越早、越清淡，睡得越香。

Number two is you need to have a wind down routine, which means your body needs to be physically ready to sleep.

第二，你需要有一個放鬆的程序，這意味著你的身體需要做好睡眠的生理準備。

You can't just work up until the last minute, lay your head on the pillow and expect great sleep.

你不能工作到最後一刻，才把頭放在枕頭上，然後期待睡個好覺。

The body needs to adjust itself from an aroused high energy ambitious state, whether you're socializing or working, to a calm down ready to sleep space.

無論是社交還是工作，身體都需要從亢奮的高能量雄心勃勃的狀態調整到平靜下來準備睡覺的狀態。

Now you can fill this hour where your wind down routine is going to be one hour from your bedtime.

現在，你可以在離睡覺時間還有一個小時的時候，把這一個小時填滿你的放鬆程序。

You can fill it with breath work, meditation, reading a book, going for a walk, but you need to be in a relaxed, calm state, screens off, get your body ready.

你可以用呼吸練習、冥想、看書、散步來充實自己，但你需要處於放鬆、平靜的狀態，關閉螢幕，讓身體做好準備。

Number three is the lighting in your environment matters a lot.

第三，環境中的照明非常重要。

So turn off screens.

是以，請關閉螢幕。

I have a red light bulb in my house and a lamp.

我家裡有一個紅燈泡和一盞燈。

We just have red light in the house.

我們家裡只有紅燈。

It's amazingly effective at calming things down and making everyone very tired.

它能讓一切平靜下來，讓每個人都非常疲憊，效果驚人。

Number four is consistency matters a lot.

第四，一致性非常重要。

Your body loves routine.

你的身體喜歡例行公事。

So if your bedtime is at 10pm, try to be in bed every night plus or minus 30 minutes.

是以，如果你的就寢時間是晚上 10 點，那麼儘量每晚加減 30 分鐘上床睡覺。

No more.

沒有了

When you deviate, the body gets confused and you're not going to have as good as sleep.

一旦出現偏差，身體就會感到困惑，睡眠品質也會大打折扣。

Number five is avoid stimulants, for example, like caffeine.

第五，避免使用興奮劑，例如咖啡因。

So if you go to bed at 10, be mindful.

所以，如果你 10 點上床睡覺，一定要注意。

You may want to have your last cup of coffee before noon or so.

您可能想在中午之前喝完最後一杯咖啡。

So by the time your bedtime arrives, you're good to go.

這樣，到了就寢時間，你就可以去睡覺了。

All right.

好的

So this is the first one.

所以，這是第一個。

This is the most important one.

這是最重要的一條。

Sleep is your number one life priority.

睡眠是你生活中的頭等大事。

When you feel well, you're going to want to also exercise, which you also know from life experience.

當你感覺良好時，你也會想鍛鍊身體，這也是你的生活經驗告訴你的。

When you exercise, you feel great.

運動時，你會感覺很棒。

So now you're going to do two simple things every day.

所以，現在你每天要做兩件簡單的事。

Do 30 minutes of exercise.

做 30 分鐘的運動。

And that can be something like swimming, running, biking, hiking.

可以是游泳、跑步、騎自行車、徒步旅行等。

It could be strength training.

可能是力量訓練。

That's a basic starting point.

這是一個基本的起點。

Now, of course, we'll jump into more advanced things and other videos, but it's really establishing the basics.

當然，現在我們會跳轉到更高級的內容和其他視頻，但這其實是在建立基礎知識。

And then two is you want to be moving throughout the day.

其次，你需要一整天都保持運動。

So for example, every 20, 30 minutes or so, I get up from my desk, whether I'm standing or sitting, I'll stretch or I'll do a little exercise.

例如，每隔 20 或 30 分鐘左右，我就會從辦公桌前站起來，無論是站著還是坐著，我都會伸伸懶腰或做一點運動。

I'll go for a little walk, but moving throughout the day, there's an infinite rabbit hole on what to do for exercise.

我會去散散步，但一天下來，要做什麼運動就像一個無窮無盡的兔子洞。

And that's great.

這很好。

And we're going to cover it.

我們將進行報道。

Yes.

是的。

Also the daily practice of being active in both an activity and throughout the day is the power law of activity.

此外，在一項活動中和一天中都要積極主動的日常實踐也是活動的動力法則。

All right.

好的

Number three is diet.

第三是飲食。

Now this is the most complicated of them all, because I guess I speak from personal experience is food is a place we go to self soothe.

這是最複雜的問題，因為我想我的個人經驗告訴我，食物是我們自我安慰的地方。

And it's also a source of addiction and all sorts of emotional problems.

它也是成癮和各種情感問題的根源。

I have been there and I know how complicated food is.

我是過來人，知道食物有多複雜。

I was trapped.

我被困住了。

And so the reason why it's number three is because if you get, if you're well rested and you exercise, we all know the feeling we have of wanting to eat well.

之所以把它排在第三位，是因為如果你休息得好，又進行了鍛鍊，我們都知道那種想吃得好的感覺。

So it's nice to have those two pillars in place versus if you're not well rested and you're not exercised, it's so much easier to be naughty.

是以，有了這兩大支柱就好辦了，如果休息不好，又不鍛鍊，就更容易淘氣了。

Number one is try to never rely upon your willpower.

第一，儘量不要依賴自己的意志力。

So if you have a particular risk zone, let's just say at 7pm, you that's exposed to let's just call it cookies.

是以，如果你有一個特定的風險區域，比方說在晚上 7 點，你就會接觸到餅乾。

You decide you are a person that does not eat cookies at 7pm, because if you wait to make the decision at that moment, you will certainly eat the cookie.

你決定自己是一個晚上 7 點不吃餅乾的人，因為如果你等到那一刻再做決定，你肯定會吃掉餅乾。

Now, if that was true for me, so never put yourself in a situation where you're relying upon your willpower, build systems and make commitments ahead of time.

現在，如果這對我來說是真的，那麼就永遠不要把自己置於依靠意志力的境地，提前建立系統並做出承諾。

Okay.

好的

Now, number two is trying to avoid over eating.

現在，第二點就是儘量避免過度進食。

Now I'll tell you from my personal experience, this is impossibly hard to do.

以我的親身經歷告訴你，這是很難做到的。

Of course, any one of us can say it.

當然，我們任何人都可以說出來。

But we all know that like, we just can't control ourselves in those moments.

但我們都知道，在那些時刻，我們無法控制自己。

So I did something where I fired evening Brian, this is the version of me from 5pm to 10pm, who would unquestionably overeat, no matter what, every single day, I had to fire him, I had to basically make a rule of my existence that I as a human do not consume food between 5pm and 10pm.

所以我做了一件事，我解僱了晚上的布萊恩，這是我從下午 5 點到晚上 10 點的版本，他毫無疑問會暴飲暴食，無論如何，每一天，我不得不解僱他，我不得不基本上為我的存在制定了一個規則，即我作為一個人在下午 5 點到晚上 10 點之間不攝入食物。

No matter what I say, that's the kind of extreme I had to go to, to control my overeating habits.

不管我怎麼說，為了控制暴飲暴食的習慣，我不得不走到這種極端。

Now, I think a lot of us probably share similar behavioral profiles.

現在，我想我們很多人可能都有類似的行為特徵。

So this solution may not work for you.

是以，這個解決方案可能對您不適用。

But the point is, we this is a struggle.

但問題是，我們這是一場鬥爭。

It's real.

它是真實的。

And so the invitation is for each one of us to try to myself to make the right decision in that moment.

是以，我們每個人都應努力在那一刻做出正確的決定。

And so systems far exceed willpower.

是以，系統遠遠超過了意志力。

In addition to avoiding bad foods.

除了避免不良食物外

Also, I want you to avoid smoking and excessive alcohol.

此外，我希望你們避免吸菸和過量飲酒。

Okay, number three is a Mediterranean like diet, you want to try to have, you know, healthy fats, healthy proteins, trying to generally be on the right track is good enough, you don't need to wrestle over every calorie and every macro, it's just there's diminishing return.

好的，第三種是地中海式飲食，你要嘗試攝入健康的脂肪、健康的蛋白質，一般來說走在正確的軌道上就足夠了，你不需要為每一個卡路里和每一個宏量而搏鬥，這只是收益遞減的問題。

We live in a society where health is impossibly hard.

在我們生活的社會中，健康是不可能實現的。

Controlling our own personal behaviors is impossibly hard.

控制我們自己的個人行為是非常困難的。

Now I know I have felt hopeless and helpless my entire life in this regard, just until the past few years, where I actually have the systems.

現在我知道，在這方面，我一生都感到絕望和無助，直到最近幾年，我才真正擁有了這些系統。

Now, in this video, I don't expect this to solve things for you.

現在，在這段視頻中，我並不指望這能為你解決問題。

In fact, you know what tonight or maybe right now during this video, maybe you're eating junk food.

事實上，你知道嗎，今晚或者現在在這段視頻中，也許你正在吃垃圾食品。

That's okay.

沒關係。

I understand.

我明白。

The point is, we're building a community, we're trying to change the norms where being healthy is the right way to live.

重點是，我們正在建立一個社區，我們正在努力改變健康才是正確生活方式的規範。

You're not going to feel pressure to do these self destructive behaviors.

你不會因為壓力而做出這些自我毀滅的行為。

And there's power in you and me making these very small decisions.

在你我做出這些微不足道的決定時，也蘊含著力量。

So if it helps you in your moment of torment, when you're sitting there deciding, do you do it or do not do it for the team, do it for all of us, because if you do it, others will do it.

所以，當你坐在那裡決定是為團隊做還是不做時，如果它能在你煎熬的時刻幫到你，那就為我們大家做吧，因為如果你做了，其他人也會做的。

And we know this when we cave, we weaken the entire system, wherever you're at, no matter what your circumstances are, we can do this.

我們知道，一旦我們屈服，就會削弱整個系統，無論你在哪裡，無論你的情況如何，我們都能做到這一點。

These health habits will make you the happiest, healthiest person you've ever been.

這些健康習慣會讓你成為最快樂、最健康的人。

Let's first master the basics.

讓我們先掌握基礎知識。

And then we get to play with all the cool new things we'll discover together.

然後，我們就可以一起玩我們會發現的所有很酷的新東西。

Don't do it.

不要這樣做。

Don't do it.

不要這樣做。

I'm telling you, don't do it.

我告訴你，別這麼做。