Choosing to Care for Yourself

选择照顾自己

My number one priority in life, above my happiness, above my family, above my work, is my own health. It starts with my physical health. Second, it’s my mental health. Third, it’s my spiritual health. Then, it’s my family’s health. Then, it’s my family’s wellbeing. After that, I can go out and do whatever I need to do with the rest of the world. [4]

我生活中的第一要务，高于我的幸福，高于我的家庭，高于我的工作，就是我自己的健康。这从我的身体健康开始。第二，这是我的心理健康。第三，这是我的精神健康。那么，这关系到我家人的健康。那么，这关系到我的家人的福祉。在那之后，我可以出去和世界上的其他人一起做我需要做的任何事情。

Nothing like a health problem to turn up the contrast dial for the rest of life.

没有什么比健康问题更能让你的余生保持鲜明对比了。

What about the modern world steers us away from the way humans are meant to live?

那么，现代世界如何引导我们偏离人类应有的生活方式呢？ There are many, many things.

有很多很多东西。

There are a number on the physical side. We have diets we are not evolved to eat. A correct diet should probably look closer to a paleo diet, mostly eating vegetables with a small amount of meat and berries.

在身体方面有一个数字。我们的饮食并不是进化而来的。正确的饮食可能看起来更接近于古饮食，主要吃含有少量肉类和浆果的蔬菜。

In terms of exercise, we’re probably meant to play instead of running on a treadmill. We’re probably evolved to use all of our five senses equally as opposed to favoring the visual cortex. In modern society, almost all of our inputs and communication are visual. We’re not meant to walk in shoes. A lot of back and foot problems come from shoes. We’re not meant to have clothes keep us warm all of the time. We’re meant to have some cold exposure. It kickstarts your immune system.

就锻炼而言，我们可能是为了玩耍，而不是在跑步机上跑步。我们可能进化成平等地使用我们所有的五种感官，而不是偏爱视觉皮层。在现代社会，我们几乎所有的输入和交流都是视觉的。我们不应该穿着鞋子走路。很多背部和脚的问题都来自鞋子。我们不应该让衣服一直给我们保暖。我们应该有一些寒冷的暴露。它会启动你的免疫系统。

We’re not evolved to live in a perfectly sterile and clean environment. It leads to allergies and an untrained immune system. This is known as the hygiene hypothesis. We’re evolved to live in much smaller tribes and to have more family around us. I partially grew up in India, and in India, everybody is in your business. There’s a cousin, an aunt, an uncle who is in your face, which makes it hard to be depressed, because you are never alone. (I’m not referring to people with chemical depression. I’m talking more about the existential angst and malaise teenagers seem to go through.) But on the other hand, you have no privacy, so you can’t be free. There are trade -offs .

我们并没有进化到生活在一个完全无菌和干净的环境中。它会导致过敏和未经训练的免疫系统。这就是众所周知的卫生假说。我们进化成生活在小得多的部落里，周围有更多的家庭。我部分是在印度长大的，在印度，每个人都在你的生意里。有一个表亲，一个阿姨，一个叔叔就在你面前，这让你很难沮丧，因为你从来都不是一个人。(我指的不是患有化学性抑郁症的人。我说的更多的是青少年似乎正在经历的生存焦虑和萎靡不振。)但是另一方面，你没有隐私，所以你不能自由。这是有取舍的。

We’re not meant to check our phone every five minutes. The constant mood swings of getting a “like” then an angry comment makes us into anxious creatures. We evolved for scarcity but live in abundance. There’s a constant struggle to say no when your genes always want to say yes. Yes to sugar. Yes to staying in this relationship. Yes to alcohol. Yes to drugs. Yes, yes, yes. Our bodies don’t know how to say no. [8]

我们不应该每五分钟检查一次手机。不断的情绪波动，先是得到一个“赞”，然后是一条愤怒的评论，这会让我们变得焦虑不安。我们进化的目的是为了稀缺，但我们的生活是丰裕的。当你的基因总是想说“是”的时候，要说“不”却是一场持续不断的斗争。是的，要加糖。是的，愿意继续维持这段关系。对酒精的反应是肯定的。对毒品是的。是的，是的，是的。我们的身体不知道如何说“不”。

When everyone is sick, we no longer consider it a disease.

当每个人都病了，我们就不再认为它是一种疾病。

Diet

饮食

Outside of math, physics, and chemistry, there isn’t much “settled science.” We’re still arguing over what the optimal diet is.

除了数学、物理和化学，没有太多“固定的科学”。我们还在争论什么是最理想的饮食。

Do you have an opinion on the ketogenic diet?

你对生酮饮食有什么看法吗？

It seems really difficult to follow. It makes sense for the brain and the body to have a backup mechanism. For example, in the Ice Ages, humans evolved without many plants available. At the same time, we have been eating plants for thousands of years…I don’t think plants are bad for you, but something closer to the paleo diet is probably correct.

这似乎真的很难跟上。大脑和身体有一个备份机制是有意义的。例如，在冰河时代，人类进化时没有很多可用的植物。同时，我们吃植物已经有几千年的历史了。…我不认为植物对你有害，但一些更接近古人类饮食的东西可能是正确的。

I think the interplay between sugar and fat is really interesting. Fat is what makes you satiated. Fatty foods make you feel full. The easiest way to feel full is to go on a ketogenic diet, where you’re eating tons of bacon all the time, and you’re going to feel almost nauseous and not want to look at fat anymore.

我认为糖和脂肪之间的相互作用真的很有趣。脂肪是让你吃饱的原因。油腻的食物会让你有饱腹感。感觉饱腹感最简单的方法就是进行生酮饮食，这样你就会一直吃成吨的培根，你会感到几乎恶心，不想再看脂肪了。

Sugar makes you hungry. Sugar signals to your body, “There’s this incredible food resource in the environment we’re not evolved for,” so you rush out to get sugar. The problem is the sugar effect dominates the fat effect. If you eat a fatty meal and you throw some sugar in, the sugar is going to deliver hunger and fat is going to deliver the calories and you’re just going to binge. That’s why all desserts are large combinations of fat and carbs together.

糖会让你饿。糖向你的身体发出信号，“在我们不适合进化的环境中，有令人难以置信的食物资源。”所以你冲出去拿糖。问题是糖效应主导脂肪效应。如果你吃了一顿油腻的饭，然后往里面放了一些糖，糖会缓解饥饿，脂肪会提供卡路里，你就会暴饮暴食。这就是为什么所有的甜点都是脂肪和碳水化合物的大量组合。

In nature, it’s very rare to find carbs and fat together. In nature, I find carbs and fat together in coconuts, in mangoes, maybe in bananas, but it’s basically tropical fruits. The combination of sugar and fat together is really deadly. You’ve got to watch out for that in your diet.

在自然界中，同时发现碳水化合物和脂肪是非常罕见的。在自然界中，我在椰子、芒果、香蕉中都发现了碳水化合物和脂肪，但它们基本上都是热带水果。糖和脂肪混合在一起确实是致命的。你必须在你的饮食中注意这一点。

I’m not an expert, and the problem is diet and nutrition are like politics: everybody thinks they’re an expert. Their identity is wrapped up in it because what they’ve been eating or what they think they should be eating is obviously the correct answer. Everybody has a little religion—it’s just a really difficult topic to talk about. I will just say in general, any sensible diet avoids the combination of sugar and fat together. [2]

我不是专家，问题是饮食和营养就像政治一样：每个人都认为自己是专家。他们的身份包含在其中，因为他们一直在吃什么或他们认为应该吃什么显然是正确的答案。每个人都有一点宗教信仰–这真的是一个很难谈论的话题。我只想说，一般说来，任何明智的饮食都会避免糖和脂肪的结合。

Dietary fat drives satiety. Dietary sugar drives hunger. The sugar effect dominates. Control your appetite accordingly.

膳食脂肪驱动饱腹感。饮食中的糖会导致饥饿。糖效应占主导地位。相应地控制你的食欲。

Most fit and healthy people focus much more on what they eat than how much. Quality control is easier than (and leads to) quantity control. [11]

大多数健康的人更注重吃什么，而不是吃多少。质量控制比数量控制更容易(并导致)。

Ironically, fasting (from a low -carb /paleo base) is easier than portion control. Once the body detects food, it overrides the brain. [11]

具有讽刺意味的是，禁食(从低碳水化合物/古生代基础上)比控制份量更容易。一旦身体探测到食物，它就会凌驾于大脑之上。

What I wonder about Wonder Bread is how it can stay soft at room temperature for months. If bacteria won’t eat it, should you? [11]

我想知道的是Wonder Bread是如何在室温下保持柔软数月的。如果细菌不吃，你应该吃吗？ It has been five thousand years, and we’re still arguing over whether meat is poisonous or plants are poisonous. Ditch the extremists and any food invented in the last few hundred years. [11]

五千年过去了，我们还在为肉有毒还是植物有毒而争论不休。抛弃极端分子和过去几百年发明的任何食物。

When it comes to medicine and nutrition, subtract before you add. [11]

当涉及到药物和营养时，在加法之前先做减法。

My trainer sends me photos of his meals, and it reminds me we are all flavor addicts. [11]

我的教练给我发来了他用餐的照片，这提醒了我，我们都是口味成瘾的人。

World’s simplest diet: The more processed the food, the less one should consume.

世界上最简单的饮食：加工的食物越多，人们应该消耗的就越少。

Exercise

锻炼

The harder the workout, the easier the day.

锻炼越辛苦，一天就越容易。

What habit would you say most positively impacts your life?

你认为什么习惯对你的生活影响最大？

The daily morning workout. That has been a complete game -changer . It’s made me feel healthier, younger. It’s made me not go out late. It came from one simple thing, which is everybody says, “I don’t have time.” Basically, whenever you throw any so -called good habit at somebody, they’ll have an excuse for themselves. Usually the most common is “I don’t have time.” “I don’t have time” is just another way of saying “It’s not a priority.” What you really have to do is say whether it is a priority or not. If something is your number one priority, then you will do it. That’s just the way life works. If you’ve got a fuzzy basket of ten or fifteen different priorities, you’re going to end up getting none of them.

每天早晨的锻炼。这完全改变了游戏规则。它让我感觉更健康、更年轻。这使我不能很晚外出。它来自一件简单的事情，那就是每个人都说，“我没有时间。”基本上，每当你把任何所谓的好习惯扔给某人时，他们都会为自己找借口。通常最常见的是“我没有时间”。“我没有时间”只是表达“这不是优先事项”的另一种方式。你真正要做的是说这是不是优先事项。如果某件事是你的头等大事，那么你就会去做。这就是生活的方式。如果你有一个模糊的篮子，里面有10到15个不同的优先顺序，你最终将一个也得不到。

What I did was decide my number one priority in life, above my happiness, above my family, above my work, is my own health. It starts with my physical health. [4] Because my physical health became my number one priority, then I could never say I don’t have time. In the morning, I work out, and however long it takes is how long it takes. I do not start my day until I’ve worked out. I don’t care if the world is imploding and melting down, it can wait another thirty minutes until I’m done working out.

我所做的就是决定我生活中的第一要务，高于我的幸福，高于我的家庭，高于我的工作，就是我自己的健康。这从我的身体健康开始。因为我的身体健康是我的第一要务，所以我永远不能说我没有时间。早上，我锻炼身体，不管花多长时间，那就是需要多长时间。直到我锻炼好了，我才开始我的一天。我不在乎这个世界是不是在崩溃和融化，它可以再等三十分钟，直到我锻炼完。

It’s pretty much every day. There are a few days where I’ve had to take a break because I’m traveling, or I’m injured or sick or something. I can count on one hand the number of breaks I take every year. [4]

几乎每天都是这样。有几天我不得不休息一下，因为我在旅行，或者我受伤了，生病了，或者什么的。我一只手就能数出我每年休息的次数。

One month of consistent yoga and I feel 10 years younger. To stay flexible is to stay young.

一个月的持续瑜伽让我感觉年轻了10岁。保持灵活性就是保持年轻。

How you make a habit doesn’t matter. Do something every day. It almost doesn’t matter what you do. The people who are obsessing over whether to do weight training, tennis, Pilates, the high -intensity interval training method, “The Happy Body,” or whatever. They’re missing the point. The important thing is to do something every day. It doesn’t matter what it is. The best workout for you is one you’re excited enough to do every day. [4]

你如何养成一个习惯并不重要。每天都要做点什么。你做什么几乎无关紧要。那些纠结于是否做举重训练、网球、普拉提、高强度间歇训练方法的人，“快乐身体”等等。他们没有抓住重点。重要的是每天都要做点什么。它是什么并不重要。对你来说最好的锻炼是你每天都足够兴奋的锻炼。

Walking meetings: 步行会议：

• Brain works better 大脑工作得更好 • Exercise & sunlight 运动和阳光 • Shorter, less pleasantries 更短、更少的寒暄 • More dialogue, less monologue 更多的对话，更少的独白 • No slides 无幻灯片 • End easily by walking back 通过往回走轻松结束

Like everything in life, if you are willing to make the short -term sacrifice, you’ll have the long -term benefit. My physical trainer (Jerzy Gregorek) is a really wise, brilliant guy. He always says, “Easy choices, hard life. Hard choices, easy life.”

就像生活中的一切一样，如果你愿意做出短期的牺牲，你就会得到长期的好处。我的体能教练(Jerzy Gregorek)是一个非常聪明、才华横溢的人。他总是说，“简单的选择，艰难的生活。艰难的选择，轻松的生活。“

Basically, if you are making the hard choices right now in what to eat, you’re not eating all the junk food you want, and making the hard choice to work out. So, your life long -term will be easy. You won’t be sick. You won’t be unhealthy. The same is true of values. The same is true of saving up for a rainy day. The same is true of how you approach your relationships. If you make the easy choices right now, your overall life will be a lot harder. [ 4]

基本上，如果你现在在吃什么上做出艰难的选择，你就不是在吃你想吃的所有垃圾食品，也没有做出艰难的选择来锻炼身体。所以，你的长期生活将会很轻松。你不会生病的。你不会不健康的。价值观也是如此。未雨绸缪的储蓄也是如此。你处理人际关系的方式也是如此。如果你现在就做出简单的选择，你的整体生活将会艰难得多。