Name: 45歲必看！如果你也40幾歲，千萬別錯過這支影片！ (I'm 45. If you're in your 40s, watch this:)
Uploaded: 2025-12-07T06:18:56.000Z
Duration: 18 min 46 s

現在進行式

祈使句型

如果你也40幾歲，一定要看這個。

形容詞比較級

The older you get, the more alcohol affects you.

年紀越大，酒精對你的影響就越大。

There's zero amount of alcohol that is considered truly healthy.

沒有任何劑量的酒精是真正健康的。

Your body prioritizes burning it off first before anything else.

你的身體會優先燃燒它，然後才是其他東西。

And it comes with an increased risk of several types of cancer when done chronically.

長期下來，它會增加罹患多種癌症的風險。

Something I've learned is that every day you get drunk or buzzed, it takes about three to four days away from your full potential of energy and mood.

我學到的一件事是，你每天喝醉或微醺，就會讓你完全的潛能、精力跟心情打折三到四天。

And now, if you can't eliminate alcohol, make sure you severely limit it from your life.

現在，如果你無法戒酒，請務必大幅減少它在你生活中的份量。

Number two, this is your make or break year for health.

第二點，這是你決定成敗的關鍵一年。

Yes, you can change at any year, but it gets harder as each year passes.

是的，你可以在任何一年做出改變，但隨著時間一年年過去，改變會變得越來越難。

Something I noticed with a lot of older people is that they just get stuck in their ways.

我注意到很多長輩的一個情況是，他們就是一成不變。

And to me, the habits that you start when you're 40, these are the ones that are going to stick with you for the rest of your life.

對我來說，你四十歲時養成的習慣，就是會伴隨你一輩子的習慣。

So if you want to transform your body and get in shape, you must do it now.

所以，如果你想改變你的身體、變得健康有型，你現在就必須行動。

Number three, you have a thousand problems in life.

第三點，人生中有千百種煩惱。

Until you have a health problem, then you only have one.

直到你出現健康問題，那時候你只剩下一個煩惱。

Number four, a luxury that no one realizes is a luxury is zero health problems and not having to take any medications.

第四點，一種沒人意識到的奢侈，就是零健康問題，而且不用吃任何藥。

Number five, your 40s are not your middle ages.

第五點，你的四十歲不是你的中年時期。

The average life expectancy is 77 years old.

所以中年時期其實是三十八歲半。

If you want to extend your life past middle age, you have to start taking care of your body now.

如果你想讓自己活過中年時期，你現在就得開始照顧身體。

And also, we're living in this age of technology where if you keep yourself alive for the next five to 10 years, there is a good possibility that you can live past 100 or even 120.

而且，我們活在這個科技時代，如果你能讓自己活過接下來的五到十年，很有可能你可以活到一百歲甚至一百二十歲。

You have to start the process now if you want to reap the rewards later.

如果你想在未來收穫成果，你現在就得開始這個過程。

Number six, getting your body in shape now is not necessarily about looking sexy or even showing off to other people.

第六點，現在讓身體保持健康，不一定只是為了看起來性感，也不是為了向別人炫耀。

It's about reaching your full potential and not becoming a burden to your family later on.

這是為了發揮你的全部潛力，而不是在未來成為家人的負擔。

As I've gotten older, I've seen two buckets of people.

隨著我年紀增長，我看到了兩類人。

The first bucket is a person who is 80 years old, and

they are dependent on their families to live life.

Or if their families aren't there, they get sent to the nursing home.

不然就是家人不在，就被送去安養院。

The second bucket is a person who's 80 years old and living independently.

他們是按照自己的意願在過生活。

I want to be in the second bucket, not the first one.

但我想要當第二種人，而不是第一種。

So weigh yourself daily, measure your waistline every single month, get your blood work checked every six months.

What you want to be checking for are things like complete blood count, lipid panels, blood sugar, your basic metabolic panels, thyroid function, nutrients like magnesium, vitamin D and B12, iron and ferritin, APOB and APOE.

所以每天量體重，每個月量腰圍，每半年做一次血液檢查。

It's not enough to look healthy on the outside.

光從外表看起來健康是不夠的。

You want to know what's happening underneath the hood, because that's going to be the truest representation of how healthy you are.

你想要知道身體內部狀況，因為那才是你真正健康的寫照。

It's possible to be 40 years old and to look and feel like you're in your 20s.

你有可能四十歲時，看起來和感覺起來都像二十幾歲。

And the first step to that is getting your body metabolically healthy.

而這的第一步就是讓你的身體代謝健康起來。

This means having a healthy body composition, having healthy levels of visceral fat, and

這代表要有健康的身體組成、健康的內臟脂肪，

making sure that your blood sugar, your blood pressure, cholesterol and triglycerides are all at optimal levels.

並且確保你的血糖、血壓、膽固醇和三酸甘油酯都處於最佳狀態。

Metabolic health is the knot that ties the bow together.

When you are metabolically healthy, everything becomes easier.

當你代謝健康時，一切都會變得比較容易。

You don't stop lifting because you get old.

你之所以變老，是因為你停止重訓。

Lifting weights is a non negotiable in your life.

重訓是你生活中不可或缺的一部分。

Like brushing your teeth, it maintains function, especially as you age.

就像刷牙一樣，它能維持身體機能，尤其是在你變老的時候。

It keeps your muscle, it regulates your hormones, it makes you more insulin sensitive and I would much rather be the oldest person in the weight room than the youngest person in the nursing home.

它能維持你的肌肉，調節你的荷爾蒙，讓你對胰島素更敏感，我寧願當健身房裡最老的，也不要當安養院裡最年輕的。

Controlling the foods that go into your mouth is the first step of self mastery.

控制你嘴巴吃進去的食物，是自我掌控的第一步。

You want to create a lifestyle of eating three nutrient dense meals a day at a schedule that can help regulate your hunger and appetite.

你要創造一種生活方式，每天定時吃三餐營養豐富的食物，這能幫助調節你的飢餓感和食慾。

Protein is the most important macronutrient for aging.

蛋白質是老化最重要的巨量營養素。

You need at least 0.8 to 1 gram of protein per pound every single day.

你每天至少需要每磅體重攝取 0.8 到 1 克蛋白質。

而且你要把這件事變成一種生活習慣。

You want to adopt a mindset of being a sleep athlete.

你要培養一種「睡眠運動員」的心態。

This doesn't mean that you're going to be performing in the Olympics, but

這不代表你真的要去奧運比賽，但

what it does mean is that you're going to be making sleep a priority, much like a high performer.

這代表你會把睡眠當成一件很重要的事，就像頂尖表現者一樣。

This means getting at least seven to nine hours of sleep every night, getting a sleep tracker so you can measure quality of sleep and understanding that sleep is the lead domino where high performance begins.

這意味著每晚至少睡七到九小時，使用睡眠追蹤器來衡量睡眠品質，並且瞭解睡眠是高績效的起點，就像骨牌效應的第一塊。

It gets rid of waste in your brain, it improves your mood, your energy, it regulates your hormones.

它能清除大腦的廢物，改善你的情緒、能量，並調節你的荷爾蒙。

Getting a great night of sleep creates a virtuous cycle where the next day becomes much easier.

獲得優質睡眠會創造一個良性循環，讓隔天變得輕鬆許多。

Now if you want to make great sleep automatic, you must go and create a Sleep sanctuary.

如果你想讓優質睡眠變成自動，你一定要打造一個睡眠聖殿。

This means setting up your sleep environment.

Things like getting blackout blinds, getting the right mattress, making sure that you have a sleep mask, making sure the temperature is right.

像是裝設遮光窗簾、選對床墊、戴上睡眠眼罩，並確保溫度適宜。

You want to create an environment where when you put your head on a pillow, great sleep is already on automatic.

你想營造一個環境，讓你一躺上枕頭，優質睡眠就自動啟動。

Now I created a free guide on the sleep protocol we use to help our clients 2x their sleep quality.

我製作了一份免費指南，裡面有我們幫助客戶睡眠品質翻倍的睡眠協議。

You can check that out in the Description below.

Walking is the most underrated exercise on the planet.

走路是地球上被嚴重低估的運動。

It decreases stress, it powers up your brain, it burns calories, and

它可以減輕壓力，啟動你的大腦，燃燒卡路里，並且

when you do this after eating a meal, it improves blood sugar and digestion.

吃完飯後做這件事，可以改善血糖和消化。

Getting at least 8,000 to 10,000 steps a day is associated with 40 to 53% lower risk of all cause mortality.

每天至少走 8,000 到 10,000 步，全因死亡率可降低 40% 到 53%。

And one of the biggest hacks that I found to getting more steps in my life is investing in an under the desk treadmill.

我發現增加每日步數的一大祕訣，就是投資一臺桌下跑步機。

Even when I was creating the notes for this video that you're watching right now, I was walking on my treadmill and speaking into my computer and doing work while I was getting steps in.

就連我在製作你現在正在看的這支影片的筆記時，我都在跑步機上邊走邊對著電腦說話，一邊工作一邊累積步數。

The best ways to go outside, leave your phone at home and to get out in nature and just to get some steps in and walk.

最好的方法是走到戶外，放下手機，親近大自然，然後去散步累積步數。

Whichever way you choose to walk, just make sure it is something you can do consistently.

無論你選擇哪種走路方式，都要確保它是你可以持續做到的。

Adopt some form of cardio that you actually enjoy doing.

採用一種你真正喜歡的有氧運動。

It could be pickleball, it could be shooting hoops.

可以是匹克球，也可以是打籃球。

One of the keys to optimizing your health is having some form of cardio that you're doing every single week.

優化健康的一個關鍵，就是每週都要做某種形式的有氧運動。

And the best type of cardio is the one you don't realize that you're doing.

而最好的有氧運動，就是你根本沒意識到自己在做的運動。

Mobility is the secret to feeling amazing.

活動度是讓你感覺很棒的祕訣。

As you age in the morning or before your workouts, you want to be doing dynamic stretches like the world's greatest stretch, the couch stretch or even bar hangs.

隨著年齡增長，早上或運動前，你會想做動態伸展，像是「世界最佳伸展」、葛瑞格伸展，或是吊單槓。

But mobility becomes more important as we age because this improves our capacity to move.

但隨著年齡增長，活動度變得更重要，因為這能提升我們的活動能力。

And something that I've realized after 40 is that if I skip any of the mobility stretches that I do before a workout, it sets me up for injury later on.

我在四十歲之後體認到一件事，如果我跳過任何運動前的活動度伸展，之後就很容易受傷。

字幕列表影片播放

45歲必看！如果你也40幾歲，千萬別錯過這支影片！ (I'm 45. If you're in your 40s, watch this:)

perception

mindset

multiple

stretch