My little brother

自幼對蠻多東西很拿手

was very good at a few things from a very young age.

其中一件事是他能很輕易的逗大家開心

The first thing he was really good at was making everybody laugh without trying.

有一次我告訴他

Like the one time I told him

運動後因該攝取一點蛋白質

he should have a little bit of protein after a workout.

他很開心 以為我說「poutine」 （加拿大的肉汁奶酪薯條）

He got all excited because he thought I said "poutine."

(笑聲)

(Laughter)

第二件我小弟很厲害的事是他很能吃

The second thing he was good at was eating large quantities of food.

晚餐時候

Come dinner time,

他常常能吃的比同桌的大人多很多

it wasn't uncommon for him to outeat most of the adults at the table.

現在你因該也能猜到五呎高一點的小孩

Now, as you may have guessed, as a five-foot-nothing little boy,

經常吃的比大人還多會有什麼缺點

there is, in fact, a downside to regularly outeating full-grown men.

我已經可以想像只有 11 歲的他 如果繼續這樣下去

At just 11 years old, I could already see that, if nothing else changed,

我小弟在邁向一個

my little brother was headed for an adolescent life

充滿嘲諷與不健康的青春期

littered with teasing and unhealthy eating.

身為他的大哥 我想要幫助他

As his older brother, I wanted to do something about it.

我是一位肌肉動力學學生 對營養學有極大的興趣

As a nutrition, or kinesiology student, with an intense interest in nutrition,

我知道我一定要有所作為

I knew that I had to do something about it.

一開始我不確定要怎麼做 但我下定決心一定要找方法

Initially, I wasn't sure how, but I was determined to find a way.

在 2013 年三月

Now, in March of 2013,

我去上課途中摔斷腿

I broke my leg while I was walking to class,

當時地上結冰而我滑倒

and I slipped on some ice.

對 這就是整個故事

Yes, that is the whole story.

我在走路 而地上結冰

I was walking, there was some ice.

噗 摔斷腿

Poof, broken leg.

沒救到任何人

No lives saved.

沒有歸還皮包

No purses returned.

沒有很酷的故事可以分享

No cool story to tell.

當時躺在漸漸融化的冰上 我當下還不知道

Little did I know as I lay there in that quickly melting puddle of ice,

等著救護車的到來

waiting for the ambulance to arrive,

這時刻將會永遠改變我弟弟的生活

that this moment would forever change the life of my little brother.

我接受手術後

After I had a surgery

一小片鈦金屬與幾個小螺絲 固定我的腓骨

to attach a small titanium plate and a few screws onto my fibula,

我必須使用兩個拐杖

I was given two crutches,

並被告知不要讓雙腳負重

and told not to put any weight on my leg for two months.

這造成一個獨特的問題

This posed a unique problem,

因為外面地上還積了很多雪和冰

as there was still plenty of snow and ice on the ground.

而我還有兩個月的課

And I still had two months left of class,

我們校園也是全美數一數二的大

spread out over one of the largest campuses in the country.

於是我做了決定

So, with that in mind, I made a decision

一個任何認真的學生會做的決定

that any hard-working student in my position would do.

很顯然 我決定不去上課

And I obviously decided to stop going to classes.

(笑聲)

(Laughter)

現在我有很多空閒的時間可以在家念書

Now, with all this free time from studying at home,

我終於發現要怎麼幫助我小弟了

I had finally figured out how I was going to help my little brother.

我知道理論上他必須做的事其實很簡單

I knew that what he needed to do was very simple in theory,

但不容易執行

but very difficult in practice.

他需要做的事是改變飲食習慣

What he needed to do was change his eating habits.

從對他的瞭解

From experience

我知道他需要改變的地方 與不用改變的地方

I knew the things that he needed to change, and the things that he didn't.

問題是需要把訊息表達給別人

The problem was that communicating this through somebody else

訊息可能終究會像 兒童時候玩的電話遊戲一樣

would most likely just end up like the childhood game of telephone.

被傳遞下去

The message gets passed along,

但傳遞過程可能會有 一點點的誤解與曲解

but with little misunderstandings and misinterpretations along the way.

導致與原本的訊息不一樣

There's not much left of the original message,

而最後大家都感到困惑

and everybody's just left confused.

而我的小弟飲食習慣還是一成不變

And my little brother's eating habits are left unchanged.

於是記住這些點 我做了人生中最棒的決定

So, keeping that in mind, I made one of the best decisions of my life,

我決定搬回家住兩個禮拜

and I decided to move back home for the next two weeks,

幫我小弟準備他的每一餐

and make every single meal that my little brother would eat,

教他如何正確地攝取營養

educating him about proper nutrition along the way.

我在家的時候

While I was at home,

我發現我在廚房移動的很不方便

in the kitchen, I often found myself awkwardly trying to maneuver

拿著拐杖 熱鍋和刀子

holding on to two crutches, hot pans, and sharp knives.

實在很不容易

It wasn't very easy.

我同時也必須注意 每幾分鐘就要休息一下

I also had to make sure to take little breaks every few minutes

才可以確保我的膝蓋不會腫得太厲害

to make sure that the swelling in my ankle wouldn't become unbearable.

所以兩個禮拜後

Now, after just two weeks,

不只結果很理想

not only were the results phenomenal,

這套計畫任何人都能使用

but they were as a result of a strategy that anybody can use.

我們能看到如此戲劇性和正面性的改變

The reason we were able to see such dramatic and positive results,

我很開心等一下可以分享給各位

which I'm very excited to share with you later,

我們根據他的目標改變了他的環境

is that we changed his environment to match his goal.

我們讓環境對他有利 而不是對他有害

We made his environment work for him, instead of against him.

這個意思是把不好的選擇 改成健康的選擇

This simply meant replacing all of the bad options with healthy ones.

這不複雜的小改變

Making this uncomplicated adjustment

讓我們很簡單地改變了他的營養

enabled us to easily transform his nutrition,

從標準的美國飲食

from the standard American diet,

諷刺的縮寫 SAD（難過）

ironically referred to from its acronym SAD,

到有益健康和營養的飲食

to wholesome and nutritious without a hitch.

因為有很好的規劃這一點也不難

Because of the planning this wasn't the least bit difficult to do.

當你移除了不健康的選擇

When you remove the unhealthy options,

有益健康和豐富營養的食物 將成為計畫 A 與計畫 B

wholesome and nutritious food becomes both plan A, and plan B.

這計畫的美妙之處

The beauty of this solution

是完全不用靠意志力

is that it takes willpower almost completely out of the equation.

蠻簡單的 沒有不健康的食品 你就吃不到

Quite simply, if it's not there, you can't eat it.

這個計畫的另一個加分是

An added bonus to this strategy

如果料理台上沒有薯片招喚你

is if there's no chips on the counter calling your name,

你應該很容易就會忘了有它

it's likely that you'll just forget about them,

然後也可以避免被剝奪的感覺

and completely avoid the feeling of deprivation all at once.

有一點點腦阻塞

Little bit of a brain block.

這聽起來簡單得難以置信

This may sound a little bit too simple to be true,

但我保證不是

but I assure you it's not.

當你移除了阻撓你成功的屏障

When you remove the barriers to your success --

我的小弟的例子是不健康的飲食

in my little brother's case, unhealthy food --

而你找替代食品 為他鋪了一條無屏障

and you replace, or you pave the way, barrier-free,

邁向成功的道路 讓他一帆風順

the road to success becomes a much smoother ride.

所以要改變環境

So set up your environment

讓它幫助你 而不是與你對立

so that it works for you, instead of against you.

這對要達成任何目標都很有用

This works well for any goal.

對於我小弟 我就是他的環境

For my little brother, I was the environment.

我準備了他所有的食物 給他正確的點心

I made all of his food, gave him the right snacks,

然後回答他所有的問題

and answered all of his questions.

如果我當時不在旁邊 結果會是怎麼樣？

But what would that have looked like if I wasn't there,

你要怎麼執行這計畫呢？

and how can you make this work for you?

要成功

Well, to be successful,

你必須減少讓他做困難的決擇

you have to minimize the difficult decisions being made.

舉例來說 你走進大廳

Say, for example, you walk into the lobby,

在桌子的左邊 有一盤很可口的巧克力餅乾

and, on the left of those tables, is delicious chocolate chip cookies,

西式米香 和所有你喜歡的東西

squares, and everything you like.

在桌子的右邊 有新鮮的蔬果

On the right side, is fresh fruit and vegetables,

鮮豔的顏色 都切好了 看起來很多汁鮮甜

vibrant colors, chopped up nicely, they're crunchy and juicy.

你已經坐了兩個小時了 你很餓

You've been sitting in here for two hours, so you're starving,

你即將要做選擇

you have a choice to make.

你因該選左邊的 A

Should you choose option A on the left,

還是要選右邊的有益健康的花椰菜？

or should you choose the wholesome nutritious broccoli on the right?

這樣的情境

Given this scenario,

我覺得對於大部份的人都很難做決定

I think it would be very hard for most of us

要忍住選擇 A 的誘惑

to resist the temptation of option A.

這是真實的情境

This is a real-life situation,

也時常在生活上發生

and it's one that happens all the time.

因此這樣非常重要

It's very important, because of that reason.

所以當你把阻撓你成功的屏障移除掉

So when you remove the barriers to your success,

就會變得簡單許多

it will just become a little bit easier

讓你第一時間

for you to not have to make that hard decision

不用做很艱難的決定

in the first place.

我在這裡示範要怎麼幫助你規劃

Here's how you can make this strategy work for yourself.

我們先找出你最喜歡的垃圾食物

Start off by finding out what your personal trigger foods are,

然後對自己保證不要再放在家裡了

and make a promise to not keep them in your house anymore.

所以到那時候

So that when the time comes,

你已經做了這項決定

the decision has already been made for you.

我現在不是指你永遠不能吃這些食物

Now, that's not to say you can never have these foods again.

如果你真的很想要 你可以去店裡買

If you really want one, you can always just go to the store, and buy one,

或放家裡

or you can keep it

當有特殊節日你可以享用

so that you're only having them at special events, such as this.

就不要在櫥櫃下面貯存一大袋

Just don't keep a stash underneath the cupboard

你知道這會帶給你困擾

if you know that they're going to be an issue for you.

改變環境可以幫助你 而不是與你作對

That's how you make your environment work for you, instead of against you.

這就是如何吃得健康

That's how you make healthy eating

不是例外 而是預設的結果

the default, and not the exception.

所以 如果你的個人目標 是要吃得健康

So if you have a personal goal of eating better,

回家後 找出所有的垃圾食物

go home, find all of your junk food,

然後找一位你不喜歡的鄰居

and a neighbor that you're not particularly fond of,

給他所有的垃圾食物

and give it all to them.

這個策略成功地幫助我 11 歲的小弟

The basis of this strategy worked for my little 11-year-old brother,

想當然一定對你也有用的

and it can certainly work for you too.

讓我最後結束前

Let me just finish off

分享給大家 我小弟生活改變後的結果

by sharing the final results of my little brother's lifestyle change.

讓我指出重點

Let me also just point out,

在改變前 我訂定一項 重要的規則必須遵守

that I had one main rule that I wanted to follow

在任何一段期間

with the change.

我從沒要我小弟感到飢餓或感到被剝奪

At no point,

這要怎麼做呢？

did I want my 11-year-old brother to feel hungry, or deprived.

經過前 7 天他就掉了 5 磅

Here's how that worked out.

2 個禮拜後他減了 8 磅

After the first seven days, he had lost five pounds.

但我們沒有因此停止

After the second week, it was eight pounds.

我回去上課考試 而他繼續按照計畫走

But it didn't just stop there.

經過 20 天後 他減了 10 磅

I went back to write exams, and he kept going.

到了第 36 天

After 20 days, it was ten pounds,

他平均一天減了半磅

and, by 36 days,

最後減了 18 磅

he had averaged half a pound a day

(掌聲)

to top it off at 18 pounds lost.

【讓環境幫助你改變】

(Applause)

如果每個人都讓環境幫忙改變他們 而不是拖累他們

[Make your environment work FOR YOU]

我小弟的成功將會是常態

If everybody had their environment working for them, instead of against them,

我希望未來有一天會實現的

my little brother's level of success would be the norm.

謝謝

My hope is that one day it will be.

(掌聲)

Thank you.

(Applause)