If you ask you Usain Bolt, how do I get stronger legs?

如果你問尤塞恩-博爾特，我怎樣才能擁有更強壯的雙腿？

Run!

運行！

It's intuitive.

很直觀。

But the flesh in our skulls, it's meant to think and feel.

但我們頭顱中的肉體，是用來思考和感受的。

And that is the power of self growth and it's a thinking machine.

這就是自我成長的力量，也是一臺思考機器。

It's a thinking flesh that you actually have to use.

這是你必須實際使用的思考肉體。

Or to protect itself because it's energy hog, right?

或者是為了保護自己，因為它是能源消耗大戶，對嗎？

It's three pounds but uses 20%.

它只有 3 磅重，但使用率卻高達 20%。

If you're not using parts of it, it'll program itself to let those parts of the garden wither.

如果你不使用其中的某些部分，它就會自動編程，讓這些部分枯萎。

So the diversity of thinking and the depth of thinking just one level past what you're used to is the way to keep the whole garden flourishing.

是以，思維的多樣性和深度要比你習慣的思維更上一層樓，這樣才能讓整個花園欣欣向榮。

And it is a garden and there's chemicals, there are things moving, there are different types of brain cells.

它是一個花園，有化學物質，有東西在動，有不同類型的腦細胞。

It's not just neurons.

這不僅僅是神經元的問題。

So I would try to give that metaphor analogy if you will that it's a garden and you have to irrigate it and stimulate it.

是以，我想打一個比方，如果你願意，這就是一個花園，你必須灌溉它，刺激它。

and attend to all the corners.

並關注所有角落。

Particularly the ones you're starting to neglect.

尤其是你開始忽視的那些人。

Maybe it's your left hand.

也許是你的左手。

Getting out of the box and engaging the recesses of your mind is the most important thing.

最重要的是，要跳出思維的框框，發掘自己的潛能。

And then the creative things happen.

然後，創造性的事情就發生了。

You don't just sit down and have them happen.

你不能只是坐下來讓它們發生。

You got to work and dream and go hard and on top of that something creative can happen.

你必須努力工作，懷揣夢想，奮力前行，這樣才會有創意。

So is there a specific protocol like I know people have said, brush your teeth with your left hand.

那麼，有沒有像我知道的人們說的那樣，用左手刷牙的具體方案呢？

Or one of the coolest things I've ever heard about staving off dementia is to take dance class.

或者說，我聽說過的最酷的預防痴呆症的方法之一就是上舞蹈課。

Because having to do bodily movements but in a particular rhythm and learning new steps is like sort of the ultimate trifector.

因為既要做身體動作，又要有特定的節奏，還要學習新的舞步，這就像是終極三叉戟。

For keeping the brain young.

讓大腦保持年輕

Are there things like that?

有這樣的事情嗎？

Because people listening right now, they want to write something down.

因為正在收聽的人都想寫點什麼。

Step one do this.

第一步這樣做。

Step two do this.

第二步這樣做。

So now we have the understanding that the brain is meant to think, the brain is also meant to command your body to move.

所以，我們現在明白了，大腦是用來思考的，大腦也是用來指揮你的身體運動的。

And absolutely, the minute you don't use your left hand, the right parietal lobe with the motor strip says, I'm not getting used much, I'll shave down that.

當然，一旦你不使用左手，右頂葉的運動條就會說："我沒怎麼用，我要把它削掉。

I'll shave down that density of those brain cells a little bit.

我會把這些腦細胞的密度降低一點。

So that's why movement's important.

所以運動很重要。

So simple things like getting the mouse, you know, using the mouse with your left hand and using your phone with your left hand.

所以簡單的事情，比如拿滑鼠，用左手使用滑鼠，用左手使用手機。

It's a powerful technique.

這是一種強大的技術。

And then the other thing is navigation.

另外就是導航。

When you see old people and they lose their way home, well that has a particular address also.

當你看到老人迷失回家的路時，那也有一個特定的地址。

Many things are global in the brain but navigation is in the temporal lobe and they have dementia in that area, navigation also is spatial awareness.

大腦中的許多東西都是全局性的，但導航位於顳葉，他們在該區域患有痴呆症，導航也是一種空間意識。

Is a function of the brain and sometimes when we're on our phones too much, we don't have that.

這是大腦的一種功能，有時我們玩手機玩得太多，就會失去這種功能。

So my kids I tell them, don't look down.

所以我告訴我的孩子們，別往下看。

Not religiously or adamantly but try to just remember our route and just look up and see how see how far you can get.

不是虔誠地或堅決地，而是儘量記住我們的路線，抬頭看看你能走多遠。

I think those habits will help us as we get less young.

我認為，隨著我們越來越年輕，這些習慣會對我們有所幫助。

And those are practical things we can do during the day.

這些都是我們白天可以做的實際事情。

The other element is brain training.

另一個要素是腦力訓練。

I I doesn't have to be some weird game that's not intuitive.

我不一定非要玩什麼不直觀的奇怪遊戲。

I think brain training just means learning as a habit.

我認為腦力訓練就是把學習當成一種習慣。

One step past where you're comfortable.

在你舒服的地方再走一步。

If you're reading it, you know it, your brains in it's in idle.

如果你正在讀它，你知道它，你的大腦在它裡面處於閒置狀態。

If it's too hard, it's not even engaged, it's it's I'm not I'm not even going to win this race, I'm not going to kick in that second gear.

如果太難了，它甚至沒有齧合，那就是我不可能贏得這場比賽，我不可能啟動第二檔。

So just just like video games, just good enough to get to the next level, right?

所以，就像電子遊戲一樣，只要足夠好就能進入下一階段，對嗎？

They don't hit you with the fifth level, the tilt level upfront.

他們不會提前告訴你第五級，即傾斜級。

It's level one to level two.

從一級到二級。

Level two to level three.

二級到三級。

That's what learning is.

這就是學習。

So despite your knowledge and intellect, it's just that level right beyond you that is brain training.

是以，儘管你有知識和智力，但超越你的那一層才是腦力訓練。

So you don't have to buy an app, you just have to challenge yourself and think.

是以，你不必購買應用程序，只需挑戰自己，思考問題。