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《Half Size Me》第七百四十五期，由出色的Half Size Me学院倾情呈现。
Half Size Me episode seven forty five brought to you by the amazing Half Size Me Academy.
想成为会员？快来加入我和Allison的行列，马上你就认识她了。
To become a member, join me and Allison who you're gonna get to meet here in just a second.
请访问 halfsizeme.com/join。
Go to halfsizeme.com forward slash join.
大家好，欢迎收听《Half Size Me》节目。
Hello, and welcome to the Half Size Me Show.
我是你们的主持人Heather。
I am your host, Heather.
今天，我要为大家介绍一位非常棒的学院成员。
And today, I am gonna get to introduce you to a wonderful academy member.
她叫Allison。
Her name is Allison.
这段采访其实录得挺早的，就是去年夏天的事了。
We recorded this interview quite a bit ago, back in last summer.
她谈到了自己曾经深受抑郁困扰，不得不服药，而减重和用药几乎是同时进行的。
And she shared really how she had struggled with depression, how she had to get on some medication, how the weight loss and the medication kind of took place together.
到了六十岁那年，她才真正开始有了新的领悟，不仅成功减重，整个人在身体和心理上也都变得更好了。
And it was when she was turning 60 that she really started to get some different insight and she has not only lost the weight, she has just gotten to a better place physically, mentally in all ways.
我为她感到特别骄傲，她 mindset 的转变真的太了不起了。
And I'm just so incredibly proud of her and the mindset shifts that she's made.
我在学院里亲眼看着她一步步成长，她待会儿会详细讲讲这段经历。
I've really gotten to see her blossom in the academy and she'll talk quite a bit about that while she's here.
我想提醒大家第一点：只要你正在经历心理健康问题，就一定有办法获得帮助。
And I just want to encourage you to realize one, anytime you're struggling with a mental health issue, there is opportunities to get help, that's number one.
药物确实有用，但可能需要在医生指导下不断尝试，才能找到最适合你的那一种。
There are medications and you may have to really play around with them with guidance of your doctor to find what works for you.
同时我也想鼓励你去了解自己的思维模式，越早明白这些想法到底从哪儿冒出来的，就越有帮助。
But I also want to encourage you to learn how your mind works because the sooner you understand where a lot of these discussion points are happening from in your mind, right?
我们经常提到大脑的高级区域、低级区域，或者前额叶皮层，有些人也管它叫习惯脑。
We talk about this higher brain, this lower brain or prefrontal cortex, and some people call it habit brain.
你越了解这些道理，每天早上从感恩的心态开始，真正去调整自己与内心的关系，效果就会特别明显。
The more that you understand the stuff and you start your day from a place of gratitude and you really start to work on kind of reworking the way that you're relating to your mind, it actually can help tremendously.
我对艾莉森的欣赏真的说也说不完。
So I really just can't say enough good stuff about Allison.
她人特别好。
She's wonderful.
她总是特别支持学院里的每一个人。
She tends to be such a super supportive person to everyone that's in the Academy.
如果你也在学院里，一定要去找她，加她好友，关注她，她真的非常棒。
I would encourage you if you're in there, find her, friend her, follow her, she's amazing.
那些报名了KartSmart课程的朋友，这周就要正式开始了。
And those of you that had signed up for KartSmart, we are starting this week.
我对这次工作坊特别期待，今天就开始陆续邀请大家加入，你应该会收到入会邀请。
I'm super excited about the workshop and we are bringing people in starting today and, you should receive your invite to join.
我们还会在21号举行一次正式的入门说明会。
And then we will have our orientation on the twenty first.
祝大家这一周过得愉快。
You guys have a great week.
好好享受这次与艾莉森的对话吧，我下周再和你们聊。
Enjoy this interview with Allison, and I will talk to you next week.
好的。
Alright.
艾莉森小姐，我通过学院慢慢了解了你，还曾几次亲自指导你，帮助你达成目标。
Well, so miss Allison, I had the pleasure of getting to know you through the academy and getting to see you transitioning in your, and actually even coaching you a couple times in the academy, to to get you to your goal.
先跟大家打个招呼吧？
So how about you say hello to everybody?
然后简单介绍一下你自己吧，比如你当初是怎么开始陷入体重和身材焦虑的？
And then give us kind of like an introductory to Allison, like where did this whole weight body image issue start?
咱们回溯一下这段经历吧。
Kind of take us back in
时间。
time.
当然。
Sure.
其实我这个问题开始得并没有像很多人那样早。
So it started really not as early as we often hear.
我小时候很瘦，一直都是这样长大的。
I was a skinny kid and I grew up that way.
但到了青春期，我开始出现抑郁情绪。
But in my teens, I started experiencing depression.
这种状态一直持续到二十多岁、快三十岁的时候。
And that went on through my twenties, early thirties.
抑郁的时候，人常常会通过吃东西来让自己感觉好一点。
What goes with depression often is eating because we try to make ourselves feel just a little bit better.
所以我慢慢胖了起来。
And so I started putting on weight.
明白了。
Gotcha.
等我到了三十多岁的时候，体重已经增加了很多。
And by the time I got to my thirties, I had put on quite a bit of weight.
虽然我在三十多岁的时候就被确诊为双相情感障碍，
And even though I was properly diagnosed in my thirties as having bipolar disorder.
但问题一直没得到解决，整整过了三十多年。
It did not get sorted out for, it was over thirty years.
天哪。
Wow.
这个问题始终没有得到解决。
The solution to that did not happen.
那段时间我吃得非常多，体重持续上升，还试过很多药物，结果反而更胖了。
And so during that time I ate an awful lot and put on a lot of weight and tried many medicines which put on more weight.
对。
Mhmm.
之后我经常节食。
And then I dieted quite frequently.
这些年来，我的体重反复增减，加起来有好几百磅。
And I've put on and taken off hundreds of pounds over the years.
一直到六十多岁，我才真正找到对我有帮助的方法。
And it it wasn't until my sixties that I really found something that helped me.
不仅对我的病情有帮助，对控制体重也有效。
Not only with my illness but also with my weight.
让我先给你说说背景情况。
And so let me set the stage for you.
我当时已经六十多岁了。
So I'm in my sixties.
整天躺在沙发上，一坐就是好几个小时，看电视。
I'm laying on a sofa, hours on end, watching TV.
我情绪很低落。
I'm depressed.
逛个超市，走到一半就得停下来歇一歇。
I can't walk through a grocery store without taking a break halfway through.
天哪。
Wow.
我买一盒甜甜圈。
I buy a box of donuts.
回家后一口气吃掉十二个，就为了让自己好受一点。
I'd go home and scarf 12 donuts just to feel a little bit better.
我当时就想着，得改了。
And I just thought to myself, something's gotta change.
我得换个做法。
I've got to do something differently.
那时候我六十多岁，就是你们经常提到的那个未来的自己。
So here I was, I'm in my sixties and I am that future self that you, so, you know, you talk about so often.
对吧？
Right?
没错。
Right.
那时候我就这样，虽然没全占齐，但好多问题我都碰上了。
So here I was, and I didn't have all these things, but I had many of them.
我们常提到关节炎、糖尿病、前期糖尿病、睡眠呼吸暂停，对吧？
We talk about arthritis, diabetes, pre diabetes, apnea, right?
还有胃酸倒流、高胆固醇，说不定还有骨质疏松或者代谢综合征，对吧？
Acid reflux, cholesterol, maybe osteoporosis or metabolic syndrome, right?
这些统统都有，炎症、胰岛素抵抗，一样没少。
All these things, inflammation, insulin resistance.
我身上这些毛病全都有，我就想，我该怎么扭转局面呢？
I had my share of that stuff and I thought, how am I going to turn this around?
要说治病和减重这两件事，其实道理真是一模一样的。
And I have to say on the illness side and on the weight loss side, it was very much the same.
你提到戴夫·拉姆齐那些理财观点，其实用在减重上也完全说得通。
You talk about Dave Ramsey and a lot of things, you know, that he talks about and how they also apply towards weight loss.
对我而言，情况也正是这样。
Well, the same was true for me in my situation.
所以我是一口一口来，一步一个小脚印地慢慢来的。
And so it was literally one bite at a time, one small baby step at a time.
那时候我已经多次参加过体重管理计划了。
And I had by then done Weight Watchers multiple times.
我也试过阿特金斯饮食法。
I'd done Atkins.
我还用过Lose It、My Fitness Path和Spark People这些应用。
I had been on Lose It, My Fitness Path, Spark People.
我成了跟踪记录的高手。
I had become a champion tracker.
什么东西我都能记下来。
I could track anything.
没错。
Yes.
但那时候我体重根本没怎么降，真的急需帮助。
But yeah, I wasn't losing much weight by the time I was at this point and I really needed help.
我需要的是真人帮助，总不能光靠个App吧。
Personal help, you know, I couldn't just be an app.
我真的需要有人亲自帮我。
I needed personal help.
那时候你刚创办了‘半量人生学院’。
And so you had just started the Half Size Me Academy.
真正让我转变的就是这个学院，那个减重项目设计得就像有个教练一直在我身边指导。
That's where, that's where it really started for me because in the academy, you, you know, the weight management program, it's done as if you're a coach right there on my shoulder.
我就喜欢这种感觉。
And I like that.
还能直接跟你交流，接受你一对一的指导，而且我还找到了一群志同道合的人。
And there were opportunities to speak with you and get coached, you know, by you personally and I've got my peeps.
你知道的，我有一帮伙伴。
You know, I've got a posse.
我们天天在一起互相鼓励。
We're all hanging out.
是的。
Yes.
我们在互相支持。
We're helping each other.
我们真的在。
We're.
是的。
Yes.
我们在互相鼓励。
You know, encouraging each other.
我们互相提建议。
We're giving each other suggestions.
我不是一个人在奋斗。
You know, I'm not in this alone.
我有好多帮助。
I'm in this with a lot of help.
这正是我所需要的。
And that's really what I needed.
我需要的是个人的帮助。
I needed personal help.
我太喜欢这一点了。
I so love that.
这里头有太多内容了，我有个一对一的辅导学员，他也一直在跟抑郁作斗争。
So there's so much stuff in here, and I have an I have a one on one coaching client who has also been battling depression.
如果我不回头谈谈你经历的这部分，我会觉得不够负责，因为双相抑郁常常被忽视，治疗起来确实很难，有时候甚至很难明确诊断出问题就出在这儿。
And I I would feel remiss if I didn't go back to that part of your story because I think one bipolar depression often goes unrecognized, you know, and it's definitely hard to treat and sometimes to really to put your finger on that this is what the issue is.
我知道你提到过，你花了不少时间寻找解决办法。
And I know you said you spent a good amount of time looking for solutions.
而且，很明显，你当时处于非常低落的状态，毕竟你已经陷入了一些重复的不良习惯。
And so, you know, and obviously, you're in a very dark place just based on, you know, repetitive habits that you had fallen into.
对于那些刚刚开始经历类似情况的人，他们可能也像你一样，因为情绪问题用食物来安慰自己，体重也增加了，但他们完全不知道该从哪里入手应对抑郁或双相障碍。
So for somebody who maybe is just at the beginning stages of that whole situation, they they have weight they need to lose because like you, they were self medicating with food, but they're really kind of not sure where to go with depression bipolar.
那你这一路摸索下来，有哪些经验是靠试错才找到的？
Like, what what were some of the things you found out trial and error in your own journey?
这些方法不一定适合所有人，但或许能帮他们更有信心继续找下去，或者避开一些没用的路子。
These may not work for everybody else, but that might help them either find the confidence to keep looking or maybe it would help them mitigate some of the things that were unhelpful.
如果有人刚开始意识到自己也在经历同样的挣扎，你会对他们说什么？
What would you say to somebody who is just starting and realizing that this was also a battle for them?
找医生。
Doctor.
对。
Yeah.
我首先想说的是，你的解法一定存在。
Well, the first thing I would say is your solution is out there.
对我来说，花了很长一段时间。
For me, it took a long time.
也许是我自己比较固执。
Maybe I have a harder head.
我不确定。
I don't know.
我确实需要个人帮助，就像我在饮食方面那样。
I did need personal help just like I did on the food side.
过了一段时间，我渐渐意识到自己患的是双相情感障碍，因为有些症状是普通抑郁所没有的。
It wasn't too difficult after a while to see that I had bipolar because there are certain things that happen in bipolar that don't happen in ordinary depression.
所以这一点反而更容易弄清楚。
So that was easier to sort out.
但你也知道，我年纪大了，那时候的药物和现在完全不一样。
But as you can tell, I'm an old person and back then things, you know, medicines and so forth are not the same as they are now.
现在有很多手段，医生能帮你理清这些问题。
So there are things that are at your disposal that a doctor will help sort out.
你一定要去看医生，他们会帮你找到解决办法。
You definitely need to see a doctor and they'll help sort it out.
可能得试几次才能找到合适的，但最终一定会解决的。
And it may be a little bit of trial and error, but it'll happen.
同时，在行为方面也需要个人支持，这样你才能学会很多能帮到自己的方法。
And at the same time, personal help on the behavioral side so that you can learn lots of things to do to help yourself.
不过在这方面，我那时候有点固执。
Now, I was a little hard headed where that's concerned.
我其实是无意中找到了一种自我帮助的方式，因为我发现，哦，如果我这么做，感觉会好一点。
I kind of stumbled into a type of help that I was doing myself because I realized, oh, if I do this, I feel better.
哦，如果我再多做一点，感觉又更好了。
Oh, if I do this a little more, I feel better.
后来我才意识到，这原来是一种正经的方法。
And then it turns out it's an actual thing.
它还有个专门的名字。
It's actually called something.
现在没人怎么教这个了。
They don't teach it much anymore.
它叫社交节律。
It's called social rhythm.
这一点上，饮食和健康或疾病之间有很多相似之处。
And this is where there's so much that's similar between food and illness or wellness.
我现在都不再用‘疾病’这个词了。
I don't even call it illness anymore.
我只说‘健康’。
I call it wellness.
关键是安排好我的一天。
And it's about structuring my day.
我每天都在固定的时间吃饭。
I eat at the same times every day.
晚上睡觉和早上起床的时间也都固定不变。
I go to sleep at the same time at night and I wake up at the same time in the morning.
我还会定期安排社交活动。
I regularly schedule social activity.
学界有些人对我不停地出去吃饭感到挺惊讶的。
People in the academy were sometimes surprised that I go out to eat an awful lot.
一般人减肥的时候可不会这么做，但我一定会坚持。
And that's not something typically people do when they're trying to lose weight, but I make sure I do it.
我只是学会了怎么点餐，避免吃撑了，你知道的，就是别一不小心吃太多。
It's just that I learned how to order off a menu so I wouldn't get binged, you know, on the other side.
是的。
Yeah.
这真的太有道理了，我记得当时并不了解你这段经历，那会儿我也没怎么关注，但还记得我们有一次辅导通话，你说你经常出去吃饭，还提到是为了社交联系，可我当时没真正明白。
Oh, this makes so much good sense too because I remember like I didn't this part of your backstory, I I didn't have as much access to at that moment but I remember us having a coaching call where you were like, okay, I eat out a lot And you had mentioned it was for the social connection, but I didn't understand at the time.
现在我懂了，原来这正是你治疗计划的一部分，就是你之前说的那些生活节奏的安排。
Now I do that this was part of your treatment plan, this, social rhythms thing that you mentioned.
对你来说，这完全说得通。
But this makes perfect sense like for you.
我记得那时候你根本不想放弃这些社交活动，我还说过，你其实可以保留这些社交，但点餐时可以更讲究一点。
Because I remember that seeming like a thing you didn't really wanna let go, and I and I made the comment, I think, something to the effect of, you know, you could still have these social experiences, but you could be more strategic with what you're ordering.
你后来就是这么处理的吗？还是说你只去那些你清楚菜品热量信息的餐厅？
And is that is that kind of how you've navigated it, or are you just going to, like, the same restaurants where you know the food calorie information and all that?
你是怎么处理这个问题的？
Like, how did you navigate that?
以上所有方法我都用。
So all of the above.
如果能提前查到热量信息，我就会根据那个来点餐。
If I can find out the calories in advance, you know, I work with that.
但不管是什么菜单都行。
But any menu.
我就会先看一下。
So I'll just take a look at.
要么就点菜单上最健康的一道，要么就自己调整一下。
I order the healthiest thing on the menu or I customize it.
比如我最爱的那家餐厅，他们一看到我来就知道我要什么了。我会说：来份照烧鸡，米饭不要，蔬菜多加点，酱汁减半。
For example, my favorite restaurant will just they they see me coming and and I'll say, I'll have teriyaki chicken, skip the rice, extra vegetables, half the sauce.
是的。
Yeah.
嘿。
Hey.
我喜欢这个。
I love that.
这个点餐方式真有策略。
That is a very strategic order.
真聪明。
That's smart.
所以你找到了把这两种生活融合在一起的方法。
So you've found a way to blend this these two lives together.
对吧？
Right?
我需要心理上的支持和健康，同时也想要身体上的健康。
I need the mental support and wellness, And I also want the physical wellness.
所以我得想办法把这两者结合起来。
So I'm going to figure out how to blend those two together.
是的，没错。
Yeah, exactly.
而且说实话，我从不觉得自己有两面，但这两方面现在融合得特别自然。
And and it, you know, I I don't think of myself as two sides, but they do seamlessly, you know, it's all very seamless right now.
我过着非常健康的生活。
I lead a very healthy life.
不过我的饮食和生活方式可能比很多人更有规律。
I but I eat I do lead perhaps a more structured life than many people.
我确实保持着很紧凑的日常安排。
I do keep a pretty tight structure.
对。
Right.
说实话，你刚才说的，我觉得规律的生活确实有助于健康。
And honestly, what you just mentioned, I think structure does lead to health.
我觉得很多人之所以容易抑郁，或者总是提不起精神，原因之一就是作息不规律。
And I think that one of the reasons a lot of people do struggle with things like depression or even just feeling kind of blah some of the times, it's because they don't go to bed at that regimented time.
他们不会按照规律的作息来吃饭。
They don't feed themselves on regimented schedules.
这简直就像在忽视自己。
It's almost like self neglect.
就是忽略了自己真正需要的东西，然后整个人就特别糟糕，对吧？
It's like neglecting what one really needs and then we feel really cruddy, right?
如果吃不好、睡不好、运动不好，我们很难发挥出最佳状态。
And it's hard to perform at our best when we aren't eating well, sleeping well, moving well.
在这种情况下，保持社交联系也是非常关键的一环。
In this case also having your social connections is a huge part of that.
所以我觉得，生活有条理，就是健康的生活。
So I think that having a structured life means having a healthy life.
我同意。
I think so.
对我而言确实如此，而且说实话，像在学术圈里那样培养并坚持一个习惯，对我帮助特别大。我的晨间流程就是照着那种方式建立起来的。
It certainly does for me and I have to say that you know, learning to to do a habit and keeping a habit as we do in the academy really helps me the other way and I I put together my morning routine really in the same it's the way that we learn in the academy.
我们养成这些习惯。
We we do our habits.
我们会把习惯叠加起来。
We stack our habits.
习惯慢慢变成日常流程，比如晨间routine、晚间routine，还有睡前routine——我们会放松下来，闭上眼睛静几分钟，让脑子平静，然后睡觉。
The habits become routines, we'll do a morning routine, we'll do an evening routine, maybe a bedtime routine, you know, we shut down, maybe we close our eyes for a few minutes to quiet, quiet the mind and then we go to sleep.
对吧？
Right?
说到底，都是些有益健康的事。
It's all the same, you know, healthy stuff.
是的。
Yeah.
我很喜欢这种说法。
I love that.
所以，从你刚开始减肥到现在，你一共减掉了多少？
So, so in this process from where you started with your, with your weight to where you are now, how much have you lost so far?
70磅。
70 pounds.
太惊人了。
Amazing.
减了70磅，能跟我们说说你之前提到的那些健康问题吗？比如我们平时不注意身体时常见的前期糖尿病、血压问题之类的。
70 pounds and and tell us a little bit about those medical conditions you mentioned that, you know, as we don't maybe properly take care of our body, prediabetes, blood pressure issues, all those.
减掉70磅之后，你的生活有哪些具体的变化？
Like, what things have changed for you with a 70 pound loss?
天啊，希瑟。
Oh my gosh, Heather.
我昨天刚做完体检。
This, I just had my physical yesterday.
这次体检特别全面，不只是抽血检查，还包括身体成分分析。
And it's a very thorough physical, not just the blood work, but the body composition.
她还观察我的步态、走路速度、听力，简直什么都查，连炎症指标都从五个不同角度检测了。
She checks my gait, how fast I'm walking, my hearing, my, I mean, it's everything inflammation five ways, you know?
诸如此类。
And so forth.
我现在完全正常，甚至可以说状态很好。
And I am totally normal, average, Stellar even.
我真的很惊讶。
Was shocked.
是的。
Yes.
结果居然变成了这样。
And how it had turned out.
情况完全逆转了。
Things had reversed.
你懂的。
You know?
我还有一项检查没出结果，特别期待，但确实太惊人了。
And I I have one more test to to do which I'm really anxious to get the results on but yeah, it's it's really remarkable.
真的太惊人了。
Just really remarkable.
我太喜欢了。
I love that.
恭喜你。
So congratulations.
谢谢你。
Thank you.
我发自内心地感谢你，要不是你那时候办了这个学院，这一切都不会发生。
I have to thank you from the bottom of my heart because this would not have happened had you not done the academy when you did.
现在都已经过去一年半了。
And now it's been going for a year and a half.
我在学院期间减掉了体重，多亏了伙伴们、团队，还有你。现在我进入维持阶段了，感觉又多了一群支持我的人。
I lost my weight while I was in the academy with the help of my peeps, my posse, and you, And now I'm going into maintenance, and I feel like I got a whole additional posse.
你确实做到了。
You did.
最难的就是要一辈子坚持下去。
That's the tough part is to the tough part is to to keep it going for the rest of your life.
确实如此。
And Yeah.
我现在有帮助了。
I've got help.
这正是我需要的。
And that's that's what I needed.
我只是需要一对一的帮助。
I just needed personal help.
完全没错。
Oh, a 100%.
我记得特别清楚，你那天联系我说，我觉得自己准备好加入维持组了。
And you know what I loved was the day you contacted me and you go, I think I'm ready to join the maintainers group.
我当时就回你，太好了。
And I'm like, yes.
说实话，我觉得这是最大的福气。
Because they I will honestly say that is the biggest blessing in my opinion.
经常看到别人减重的经历，你知道的，这过程真的挺不容易的。
Like, have seeing what happens with people's weight loss situations often, you know, it can be a struggle.
很多人容易复胖，但那些在群里的人特别支持人、特别贴心。
It can be a weight regain for a lot of people, but the people who are in there, they are super supportive, super caring.
他们遇到困难时也会主动说出来。
They share when they're having a struggle.
总会给你加油打气。
They cheer you on.
在维持者小组里，大家都特别热心帮忙。
They're very, very helpful in the maintainers group.
所以真的很感谢你加入了这个群体。
So I'm so grateful you're part of that.
那你当时是怎么决定加入的呢？
And then, how did you decide that?
很多人真的挺挣扎的。
So often people really struggle.
脑子里总有很多杂念。
There's a lot of mind chatter.
我该不该加入维持组呢？
Like, should I should I join the maintainers group?
我该不该再减一点体重？
Should I keep losing weight?
你是怎么给自己做这个决定的？
Like, how did you make that decision for yourself?
我达到目标体重的时候，那个目标其实是几个月前随便定的，就是觉得那时候年纪轻、状态好，就定那儿了。
So I hit my goal weight and my goal weight was, you know, I picked that months ago based on, you know, well, I felt good at such and such an age.
当时也就是随便选了个数。
Maybe that'll be my goal weight.
我达到之后心想，要是再减一点，说不定感觉会更好。
You know, it was just kind of picked out of the blue and I hit it and I thought, you know, if I lost a little more weight, I'd be, I'd maybe feel better.
总之，我一直在反复纠结。
Anyways, I was going round and round.
后来我意识到，这太傻了。
And then I realized, this is silly.
给自己定一个宽松一点的范围吧。
Give myself a nice, generous range.
我就正好落在这个范围内。
And I fall right in there.
我就正好落在这个范围内。
I fall right in there.
一想通这点，我就决定了。
And as soon as I realized that, I said, that's it.
我们去加入维护者小组吧。
We're going to the maintainers group.
太棒了。
Love that.
对了，对一些人来说，我们有维护者。
Oh, and that for some people, we have maintainers.
我记得你加入的时候，我们学院里有一位长期成员，她一直拖着没加入，总说：我还得再减一点。
I think the same time you joined, we had a long term person in our academy who had put off joining because she's like, oh, I gotta lose a little bit more.
我还得再减一点。
I gotta lose a little bit more.
最后，她终于放下了这个想法，决定加入。
Finally, she kinda let that story go, and she joined.
我也特别感谢她做出了这个决定。
And I was so thankful she did that as well.
就像你提到的，你减了七十磅。
And it it to your point, you lost 70 pounds.
这才是真正改变人生的减重。
That's what I call game changing weight.
当你减掉这么多体重的时候，你的生活已经发生了翻天覆地的变化。
Like, when you're losing that amount of weight, you've changed a lot in your life.
所以，如果你的体重是健康的，身体状况良好，而且觉得这个体重能长期保持，那这就是一个很棒的体重。
And so it's one of those that if it's a if it's a healthy weight for you, you've got good medical health and you feel like it's a weight you can sustain, then that's a great weight to maintain.
是的。
Yeah.
我对现在这个状态很满意。
I'm happy with it.
到目前为止一切都很顺利。
And so far so good.
完全正确。
A 100%.
我问你个问题。
Let me ask this.
你加入这个计划之前，她的饮食、运动和自我照顾习惯是什么样的？
So the you before you joined the academy, what did her habits look like as far as eating, activity, taking care of herself?
但当你开始执行减重计划，真正投入去培养这些习惯之后，现在减了70磅，你的生活习惯又变成了什么样？
And then once you went through the weight management plan and you really started to to show up and work on these habits, where what did the habits look like now 70 pounds down?
如果我把过去的你和现在的你并排对比，我会看到哪些不一样？
Like, if I were to do a a cut and paste side by side old you versus new you, what would I see different?
是的。
Yeah.
在加入学院之前，我一直在尝试减重，用过一款APP，也确实瘦了一点，那时候已经开始留意饮食了，比如吃得健康一点之类的。
So, before entering the academy, I was trying to lose weight and I was using one of the apps and I did lose a little weight and I was already starting to think about nutrition a little bit, you know, maybe eating a little better and stuff like that.
但进了学院之后，我才真正开始掉体重。
But when I got in the Academy, that's when I really lost the weight.
那时候体重才明显降下来。
That's when it really came off.
学院里经常自由讨论食物、全食物、营养，还有该从哪里开始，之后再慢慢调整。
And there was a lot of free discourse about food and whole foods and nutrition and what people need to start with and and then they make adjustments over time.
我确实也是这样。
I certainly did.
进了学院之后，我就经历了一个完整的转变。
So, just a a whole evolution happened after I got into the academy.
我现在吃的和以前完全不一样了。
My diet is completely different now.
我主要吃天然食材，也很注意营养搭配。
I I'm I eat primarily whole foods and I watch nutrition quite closely.
这本来就是我感兴趣的事。
It's just what interests me.
是慢慢养成的习惯。
It developed over time.
是的。
Yeah.
对。
Yeah.
从以前一顿能吃六七个甜甜圈，到现在这么注重天然食材，我觉得很多人就是卡在这儿。
Because to go from somebody who could eat half a dozen donuts in a sitting to you now focusing on whole foods and I think that's what gets a lot of people kind of hung up.
他们觉得得一夜之间就变成另一个人。
They think they have to become that person overnight.
比如，我要是想减肥，就得彻底戒掉甜甜圈，只能吃红薯、羽衣甘蓝和鸡胸肉。
Like, if I'm gonna lose weight, gotta ditch the donuts completely, gotta eat nothing but sweet potatoes and kale and chicken.
对吧？
Right?
回头看看这一年半，你减掉了这么多体重，你是怎么对自己保持耐心，让改变顺其自然地慢慢发生的？
And when you look back at this this year and a half and and you losing this weight, how did you, you know, how did you be grace gracious with yourself to let that unfold at a more natural pace for you?
我妈妈一直是我最大的支持者，她2016年去世了。在她临终前的那些日子，每次打电话她都会说‘小步走，小步走’，可我当时根本不懂这话的意思。
You know, my mom was one of my biggest champions and she passed away in 2016 and and the days leading up to that or the weeks leading up to that, she would always end each call with baby steps, baby steps and I really didn't know what that, it didn't mean anything to me at the time.
但后来我进了学院，真正开始改变的时候，我才明白她这句话的含义——不可能一下子全做到。
But as I, when, once I was in the academy and as I was getting started, I understood the meaning of what that was, that I can't do it all at once.
对我而言，别想着一周内同时改三件事。
Don't even try to do, for me, don't even try to do three things at once.
我没法在一周内做出三个改变，还指望下一周它们都能坚持下来，再下一周也一样。
I can't do three changes in one week and expect those three changes to be there the following week, the following week, so forth.
我必须一步一步来。
I really did need to do it a step at a time.
对我来说，我的目标并不是减到一百八十磅。
So for me, my goal was not I'm very tall.
我身高六英尺一英寸，体重一百八十磅。
I'm six one and I weigh one hundred and eighty pounds.
我的目标根本不是一百八十磅。
My goal was not one hundred and eighty pounds.
我的目标是减五磅。
My goal was five pounds.
我只盯着五磅这个目标。
I focused on five pounds.
我只关注BMI指数降低一个等级。
I focused on one notch on the BMI scale.
我能把指数降一个等级吗？
Can I lower it one notch?
我能让腰围缩小一英寸吗？
Can I take off one inch on my waist?
因为大家都知道，腹部堆积的脂肪是代谢活跃型脂肪，对健康不利，所以我们得注意腰围。
Because we know the fat that accumulates there in the center is the is the metabolically active fat, not good And so we need to be watch our waistline.
所以我都是从小事做起，一点点来。
So I do tiny, tiny little steps.
我能再多绕街区走一圈吗？
Can I go around the block one more time?
你懂的。
You know?
就这么简单。
That's all.
我得跟你分享一个关于你指导我的故事。
I have to, I have to share the, I have to share the, a story about you coaching me.
是说散步那件事吗？
On the walking?
对。
Yeah.
散步。
Walking.
我当时特别努力，因为我知道从健康角度，我必须动起来。
So I was trying so hard because I knew health wise, I gotta get moving.
好吧，就绕着街区走一圈吧。
Okay, well just go around the block.
行。
Okay.
一步一步，慢慢挪着走。
Trudge, trudge, trudge, trudge.
我特别抗拒做这件事，因为真的很难受。
It was so hard for me to do because first of all, I resented doing it.
而且小时候运动的经历给我留下了不少糟糕的回忆。
And I had bad memories from childhood about athletic endeavors.
就这样，断断续续，时做时停。
And it was just, it was on again, off again, on again, off again.
我就是坚持不下去。
I couldn't keep it going.
你当时跟我说了什么？
And what did you say to me?
你还记得吗？
Do you remember?
我记得我们说好最少要做一点。
I know we said a minimum.
是不是五分钟或者十分钟之类的？
Was it like five or ten minutes or something was like
就是最低限度。
the minimum.
所以我还是出去走了。
So I would go.
这里凤凰城天气可真热。
It it gets hot here in Phoenix.
所以我只好开车去YMCA里面走走。
And so I had to walk indoors and I would go to the YMCA in my car.
我可不是那种家里有丈夫在的时候还自言自语的人。
I'm not one of those people that can talk to themselves out loud with in the house with my husband around.
我真的做不到。
I can't do it.
但只要一上车，我就能自己跟自己说话。
But I get in the car and I could talk to myself.
于是我对自己说：艾莉森，咱们去YMCA吧。
So I said, Allison, we're going to the YMCA.
咱们最少得走十分钟。
We've got a ten minute minimum.
今天就先走十分钟。
We're going to walk ten minutes.
当然可以走更久，但至少得走满十分钟。
Now we can walk more, but we're going to at least walk ten minutes.
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最少得走十分钟。
It's a ten minute minimum.
我大概说了五十遍吧，每次到了那儿，我都走十分钟，但根本停不下来，每次都走超了。
I must have said it fifty And I'd get there and I'd walk ten minutes, but unbearably, I would always walk more.
到现在，我还是坚持这十分钟的最低标准。
And I still keep that ten minute minimum.
对。
Yes.
现在我走的时间远不止这些了。
I walk much longer than that now.
但有些日子，要是实在不想动，我就对自己说：艾莉森，今天你只要完成十分钟的最低要求就行。
But on some days I'll say, if I can't get off the couch, I'll say, Allison, you only have a ten minute minimum.
关键是，我大脑里那个本能的部分，根本不跟这十分钟的最低要求较劲。
And the thing is, is that my lower brain doesn't argue with the ten minute minimum.
所以对我来说，这特别管用。
So it makes it easy for me.
是的
Yeah.
这样就简单多了
Makes it very easy.
十来分钟，你还能怎么反驳呢？
Like, how can you argue with ten minutes?
你说是吧？
You know?
对
Yes.
医生
Doctor.
本来五分鐘也行
It could have been five minutes.
甚至两分钟也行
It could have been two minutes.
那样也完全没问题。
That would have been fine as well.
你知道的。
You know?
是的。
Yeah.
医生。
Doctor.
是的。
Yeah.
我非常支持这一点。
And I am a big proponent.
如果让我来说，怎么长期保持减重效果，那你得有明确的最低标准，因为你坚持得越久越好，想象一下，十年后呢？
If I were to say, how do you maintain a weight loss long term, you have well defined minimums because the longer you're at this, like imagine we're talking ten years from now, right?
十年如一日地保持下去。
Ten years of you maintaining.
十年里会发生很多事。
There's gonna be a lot of things that happen to you in ten years.
可能是亲人离世。
It could be the death of a loved one.
也可能是你养了新宠物。
It could be, you got a new pet.
或者你搬到了另一个州。
It could be you moved cross country.
也可能是你得了以前没有的病。
It could you have an illness that you didn't have now.
对吧？
Right?
十年间，这种事多了去了。
Like, there's all these things that can happen in a decade.
只要你设定了底线，哪怕遇到困难或特殊情况，也能坚持下去。
And if you have minimums, then you can kind of hold true to those even when those bad times are happening or those those weird situations are occurring.
但大多数人想法正好相反。
And most people think the opposite.
他们说，我希望自己能这样生活。
They they say, well, this is what I want to see myself doing.
我希望每天能散步一小时。
I wanna be doing an hour walk every day.
我希望只吃蔬菜和瘦肉蛋白。
I wanna be eating nothing but vegetables and lean protein.
我希望每周去三次健身房。
I wanna be, you know, going to the gym three times a week.
我知道，这确实是大家都想要的。
And and I get that that's what we all want.
我也明白，这种目标让人感觉安心又熟悉。
I get that that feels comfortable and the most familiar.
但我的经验是，生活总会不断抛出问题，你得设立一个新的底线，不管发生什么都要坚持。
But my experience is life keeps dishing up problems, and you've gotta have a a new baseline that you honor no matter what.
但这件事得简单到你根本找不出理由不去做。
But it has to be so incredibly easy that you can't argue against doing it.
这样说得通吗？
Does that make sense?
没错。
That's right.
就是这样。
Exactly.
我得跟你分享一个有趣的事，因为你刚才提到坚持的重要性。
And I have to share a funny story with you because you talk about consistency.
对。
Yes.
你说了坚持有多关键，我就想，这正是我需要的。
You know, and how important that is and I thought, you know, that's what I need.
我需要的是坚持。
I need consistency.
好的。
Okay.
我有个日记本，是饮食日记，但里面什么都记。
I have a journal and it's a food journal, but it's got everything on there.
我可以在顶部写上：运动，早散步，晚散步，一致性，感叹号。
I can put in at the top, I put in under exercise, AM walk, PM walk, consistency, exclamation point.
我知道，只要天天写，事情就容易记牢。
And I know that if I write things day after day, they stick.
第二天，运动栏还是：早散步，晚散步，一致性，感叹号。
So the next day, under exercise, AM walk, PM walk, consistency, exclamation point.
我就在坚持散步，对吧？
So, and I, and I'm doing these walks, right?
就这样，周复一周，月复一月，早散步，晚散步，一致性，一直如此。
And so it goes on weeks, months, AM walk, PM walk, consistency, right?
有一天我对自己说：天哪，我真累了。
So one day I say to myself, oh my gosh, I'm tired.
我得歇一歇了。
I need a break.
大脑底层在说：得坚持下去。
Lower brain saying, we need consistency.
笑个不停。
Laughing and laughing.
我就跟自己说：算了吧。
And I said, oh, I said, forget it.
我要休息了。
I'm taking a break.
对。
Yes.
完全没错。
A 100%.
哎呀，我太喜欢了。
Oh, I love it.
在你加入学院之前，我想问你一下，我知道你之前一直在处理抑郁和双相情感障碍的问题。
So let me ask you this before you joined the academy, because I know you had been working on, you know, the the depression and the bipolar.
你多次提到‘低阶大脑’这个概念，这个说法你以前就听说过吗？
This whole concept of lower brain, you've referenced it several times.
你是早就熟悉这个概念了，还是在学院里学习过程中才慢慢了解的？
Was that something you were already familiar with or was it something that you more or less learned about in the academy as you were processing through?
那时候不叫‘低阶大脑’，但我确实知道脑子里总会有各种杂音，也知道怎么应对，只是没像在学院里学得这么深入。
So it wasn't called lower brain and I certainly was aware of the chitter chatter that goes on in the head and how to work with it, but not to the extent that we learn in the academy.
这个理念对我的健康帮助真的特别大。
That has really been so valuable across my health, you know?
就是，确实如此。
It's just, yeah.
谢谢你。
Thank you.
不客气，我太高兴了。
No, I'm so glad.
我很欣赏你能这么提到它，因为你现在已经非常熟悉了，而且会主动留意、觉察到它。
I love that you reference it as, because it's something you're so familiar with now and you're and you're looking for it and you're aware of it.
很多时候，当我们回头看看过去的自己，一旦有了这种觉察，就会意识到：原来那时候它一直在给我制造很多麻烦。
I think a lot of times if we look at our past self, once we become aware of it, we realize, oh, that was really wreaking a lot of havoc for me.
那些‘应该’啊，比如你明明不想动，却还得逼自己走三十分钟。
All the shoulds and the, you know, you gotta do this thirty minute walk even if you don't want to.
它会冒出一堆想法，阻碍你做出积极的改变，因为它本质上是个习惯脑。
Like, there's a lot of things it says that discourage positive change because it is a habit brain.
按它的本性，它就不希望你养成新习惯。
By the very nature, it doesn't want you to start doing new habits.
它只想让你困在旧的习惯里。
It wants you to stay stuck in the old habits.
所以它总在暗中阻挠你做出任何改变。
So it's always working against you making these changes.
对大多数人来说，这正是他们不断跌倒、反复失败的根本原因。
And often for most people, it's the reason that they keep stumble and fall, stumble and fall.
你那个小组——我喜欢你管他们叫‘小团队’——他们有没有帮你更好地应对这个问题？毕竟他们也在分享自己的经历吧？
And did your group, your I like how you call them your posse, but did your group that you formed, did they kinda help you better with that because maybe they were sharing their own situations with it as well?
是的，当然有。
Oh, yeah.
首先，我们组里有一位女士，她能比谁都快地识别出那些低脑思维。
First of all, we have one lady in there that can sniff out a lower brain thought faster than you can.
她特别在行。
She's really good.
他们所有人都很懂怎么处理低脑思维的问题。
Them, all of them really know how to, how to deal with lower brain issues.
我们经常聊这个。
We're always talking about that.
还经常开玩笑。
Cracking jokes.
这段旅程里，幽默感真的很重要。
There's a lot of humor in this, you know, in this journey.
确实如此。
There really is.
对。
Yes.
这很重要，因为如果你能轻松看待这件事，注意到其中的滑稽之处，就不会觉得那么有压力了。当我们给自己太大负担，总觉得每件事都非做不可，就像拖着一块湿透的毯子走路，往往就只想逃避了。
And that's important because if you can be lighthearted about it and see sometimes the goofiness that is, right, it makes it not feel so And when we put a lot of pressure on ourselves and everything feels like a have to and, and it's like this heavy wet blanket you're dragging behind you, often we wanna get out of doing it.
对吧？
Right?
但如果你保持轻松有趣，像现在这样，还有这么好的人际联结，
But if you keep it lighthearted and fun and in this case, you got these great connections.
我觉得这样会轻松很多。
It lightens the load is how I see it.
真的，真的会。
It really, it really does.
它让你觉得，你不是一个人在面对这一切。
It just, it makes you feel you're not in this alone.
你是在和自己喜欢的人一起做这件事。
You're you're doing it with people you like.
我有一个特别管用的办法，就是和朋友一起做事。
I I have a one thing that's really worked well for me is to do things with friends.
我现在走路都是和朋友一起。
I do my walking now with friends.
我加入了斯科茨代尔这里的蓝区计划，我们一起散步、一起喝小酒，什么事都一起做。
I joined the Blue Zone Project in in Scottsdale here and we walk together, we do happy hour together, we do everything together.
因为有人陪着走，我走得比以前多太多了。
And I walk so much more because I'm walking with people.
我在学术上也进步了不少，因为身边都是志同道合、有趣又合得来的人。
I do so much more progress in the academy because I'm with folks, you know, like minded folks, you know, fun folks, people that I want to hang around with.
这真的带来了巨大的改变。
So it's made a huge difference.
是的。
Yeah.
我能讲个有趣的小故事吗？我本来正想说这个。
Can I share oh, I was just going to share a quick funny story?
当然可以，你先讲，我待会儿有个问题，但你先说你的故事。
Yeah, share and then I have a question but go and share your story first.
好的。
Okay.
我当时快到‘仙境’了。
So, so, I was getting close to Wonderland.
你知道‘仙境’就是体重从两百多降到一百出头的时候。
We know Wonderland is when you drop from the two hundreds into the one hundreds.
我当时就快到了。
So I was getting real close.
我特别兴奋，对吧？
I was getting excited, right?
别人都开始说，快了快了，你知道的，可就是不见动静。
People were starting to say, oh, it's coming, it's coming, you know, and whoever, and it's like, it's not coming.
拜托，这事儿根本没戏。
Come on, because it's not happening.
你知道吗，脑子里一直在瞎激动，乱七八糟地冒念头。
Know, it's like, and the brain was, you know, cheering in and spitting out stuff.
我当时就想，我知道我要干嘛了。
And I thought, I know what I'm going to do.
我要拍一张照片，脚踩在体重秤上，两边各一只，正好秤显示199的时候。
I'm going to go to the I'm going to get one of those pictures where you got your feet on the scale, you know, one on either side of the readout when it hits one ninety nine.
我就拍下这张照片，发出去。
I'll have that and I'll post it.
这事儿肯定特别有意思。
This is going be so much fun.
然后我又想，哎，我去做个足疗吧。
And then I thought, oh, I'm going to go to the nail place.
我要做个足部护理。
I'm going to get a pedicure.
我的脚趾甲会变得漂亮又可爱。
My toes are going to be nice and cute.
啰啰嗦嗦的。
Blah, blah, blah.
没动呢。
It's not moving.
秤上的数字没变。
The scale is not moving.
对吧？
Right?
我看着它一点点往下掉，一点，一点，又一点。
And I'm watching it go down a tenth, a tenth, a tenth.
哎，终于来了。
Ah, there it is.
我站上秤了。
I'm on the scale.
这简直是仙境。
It's Wonderland.
快，去拿相机。
Quick, get the camera.
去把相机拿来。
Go get the camera.
对准焦点。
Focus.
二百点二。
Two o 200.2.
什么？
What?
对。
Yes.
天哪。
Oh, no.
是相机。
It's the camera.
我只是觉得，就是它了。
I just I I just thought that's it.
管它仙境呢。
Screw Wonderland.
是的。
Yes.
仙境。
Wonderland.
但你最后还是到了那儿。
But you eventually got there.
对吧？
Right?
对。
Yeah.
对。
Yeah.
没错。
Yeah.
但我是说，那个头，你知道的，一直在转圈。
But, I mean, the head the head, you know, going round and round.
哦，是啊。
Oh, yes.
这太荒唐了。
It was ridiculous.
真的太荒唐了。
It really was.
而且我喜欢这一点，因为这正是我注意到的一件事。
And and I love that because that's one of the things I noticed.
每个人都会被一些东西绊住，像是背负着什么负担。
Everyone's got these, like, weights that they get kinda hung up on.
对我来说，进入仙境也是一个关键点。
For me, it was also getting into Wonderland as well.
那对我来说特别重要。
Like, that was a big one for me.
我会告诉别人，先把秤收起来，别碰它，整整两周。
And I will tell people, let's put the scale away for two weeks.
咱们关注你的行为。
Let's focus on your actions.
关注你的习惯。
Let's focus on your habits.
确保你一直坚持这些习惯。
Let's make sure we're staying on top of those.
在这两周里的某个时候，如果你去称体重，就会发现变化已经悄悄发生了。
And somewhere in that two weeks, you if you weigh in in the wonderland, somewhere in that two weeks, that transition happened.
但因为你不知道具体是什么时候、在哪一刻发生的，所以连自我 sabotaging 都躲过了，就像突然发现：天哪，我怎么就做到了？
But because you don't know when and where it happened, it's almost like it avoided sometimes self sabotage too where, like, oh my god.
我达到了那个数字，今天我就要享受成果了。
I hit the number, and today I'm gonna have the thing.
对吧？
Right?
有时候，我们对这些数字真的太较真了。
Like, sometimes we get very weird about these numbers.
对吧？
Right?
我刚意识到这有多荒谬。
It was it it I just realized how ridiculous it was.
没错。
Yeah.
不是的。
No.
百分之百。
A 100%.
我想问你一件事，因为你之前提到，帮你减重的方法，对你的心理健康也管用。
Well, one of the things I wanted to ask you because you mentioned that what worked for you with weight was what also worked for you with the mental health stuff.
你多次提到要找人帮忙，找个人跟你聊聊。
And you mentioned several times about getting personalized help, getting somebody there to to kinda talk to you.
你这么说，是不是指这两方面用的其实是同一种方法？
Is that what you mean when you say that that it was the same thing on both sides?
也就是说，你在这两件事上都需要有人陪伴，都需要个性化的关注？
Like, you needed that connection with people and you needed that more personalized attention on both fronts?
医生。
Doctor.
后来我试过不少不同的人来帮我。
Well, over time I had used various people to help me.
确实如此。
That's true.
但说来奇怪，因为我的具体情况，真正让我改变的是规律的社会活动。
But oddly, and this will just be because of my particular circumstances, oddly, it was doing social rhythm activity that really changed things for me.
随着时间推移，我终于找到了适合我的药物组合，而这只能在医生的指导下完成，真的带来了巨大改变。
And I had over time, I had eventually found the right combination of medicine and, you know, that can only be done with a doctor and that really made a huge difference.
一方面，药物很重要，但另一方面，你也得自己下功夫。
But you, you, you have that on the one hand, you know, medicine on the one hand, but on the other hand, you got to do your part.
这正是我在康复中心学到的。
And, and that's what I learned in the academy.
你得自己主动努力。
You got to do your part.
你不能光躺在沙发上刷电视，然后说：怎么还没效果，怎么还没起色。
You can't just sit on a sofa, laying there watching TV and say, it's not working, not working yet.
还是没起色。
Still not working.
不，你得自己动起来。
No, you got to do your part.
你得从沙发上起来。
You got to get off the sofa.
对我来说，就是这样。
That's that's what it was for me.
是的。
Yeah.
我特别喜欢这个。
I love it.
我想问一下关于你的体重管理计划，你说那就像有个教练一直陪着你走完整个过程。
And and let me ask this question about the weight management plan because you said that that was like having a coach there walking you through it.
这会不会也是你觉得有帮助的原因？因为你没一直窝在沙发上。
Was that part of what felt like, helpful for you because you weren't laying on the couch?
因为每次你进入下一个阶段时，都会有一个明确的行动指引，比如：
Because each time you would transition into another phase of that, there was, a new call to action where it was, like, okay.
接下来两周，我们就做这个。
For this two weeks, we're gonna do this.
然后我们再回顾一下效果，接着开始下一步。
Now we're gonna evaluate what happened, and now we're going to start to work on this.
这种按时间阶段逐步加入内容的方式，对你有帮助吗？
Was that process of adding things in on a timeline type basis something that was helpful for you?
医生。
Doctor.
确实有帮助。
It was.
每月聚焦的做法也差不多，会先引入一个概念，或者讨论某个话题，我们一起学习、交流，然后再推进到下一个环节。
And the way you do it in the monthly focus is similar where you introduce a concept or you would talk about something or we learn about something, we talk about it, and then we move on to the next building block.
不是一下子全丢给你。
It's not all at once.
而是一步一步搭建起来的。
It's built step by step.
这特别适合我，因为我这种人总想一口气冲到底，把整本书看完，觉得‘好了，我全懂了’。
And that's really helpful because I'm the kind of person who wants to race ahead, read the whole thing and say, okay, now I got it.
其实并不是这样。
Well, not really.
我知道，我得从头开始。
Know, I have to go from the beginning.
我得亲身去经历。
I have to live it.
不只是去学。
Not just learn it.
你明白我的意思吗？
Do you know what I'm saying?
要是现在能抱你一下，我一定抱。
I, if I could hug you right now, I would.
这正是我这样设计的原因，因为人们拿到一本书，比如叫《如何改善你的生活》，里面有上百章，讲的是每天散步、吃这个、喝那个，他们就会从头到尾快速翻一遍，然后往书架上一放，说‘我以后再做’。
That's exactly, that's why I set it up that way because people will read stuff like if you gave them a book and said here here's how to fix your life right let's just pretend the book's called here's how to fix your life and it could be a 100 chapters all the different things you need to do go for a daily walk eat this drink this People will skim and read through it from the front to the back and then they'll put it on a shelf and say, I'll get to that later.
是的。
Yeah.
或者我觉得我已经懂了。
Or I know this.
是的。
Yeah.
或者没错，这又是大脑底层的一种想法。
Or yes, that's that's another lower brain thought.
我懂这个。
I know this.
然后书就搁在架子上，什么也没发生。
And then it sits up on a shelf and nothing happens.
但如果你把内容慢慢拆开，让他们等上一段时间，比如两周，期间去收集信息，或者告诉他们：‘下一课两周后发布。’
But if you slowly truncate out the material and you make them wait, you know, two weeks while they're collecting information or you give them like, okay, the next lesson will be released in two weeks.
这期间你要专注做这些事。
This is what you're gonna work on during these two weeks.
通过逐步分段释放内容，他们才有可能去实践。
By by slowly chunking it out, they could try to do that.
他们也许不会真的去做，但至少那个小小的行动提示，看起来没那么难了。
They could just read the information, say, I'm not gonna do this, but then it's kind of like that small call to action feels more doable.
我知道很多人就像海绵一样吸收信息，却从不付诸行动。
And I know a lot of people, they'll suck up information like a sponge, but they do nothing with it.
没错。
Right.
不对。
No.
我真的需要一些时间，好好消化一下，你知道的，去
I I really needed the time to to, you know, to
去实践它。
Live it.
我喜欢这句话。
I love that.
是的。
Yeah.
去实践它。
Live it.
去体验它。
Live it.
是的。
Yeah.
那到底是什么？
And what was it?
我自己。
Myself.
你说的是体验它，不是学习它。
You said live it, not learn it.
对吧？
Right?
你刚才说的是这个意思吗？
Is that what you said?
是的。
Yeah.
是的
Yeah.
对
Mhmm.
是的
Yeah.
是的
Yeah.
不是
No.
这很重要，因为这又回到了开悟之前，卡莉劈柴的说法上。
That's important because because it goes back to the idea of, you know, before enlightenment, Carrie would chop water.
开悟之后，卡莉还是劈柴，哦，对，卡莉照样劈柴。
After enlightenment, Carrie would or, oh, yeah, Carrie would chop water.
不是
No.
砍柴挑水。
Chop wood carry water.
意思是，该做的事还得做。
It's the idea that the actions still have to happen.
对吧？
Right?
就算明白了道理，行动也得跟上。
The idea that with the knowledge, the action still must be there.
我们常常更看重知识和信息，却不去真正实践。
Often, we kind of value seemingly knowledge and information, but we don't put it into practice.
而真正让事情变成习惯的，是实践部分，对吧？
And the practice part is what makes it a habit, right?
医生。
Doctor.
是的。
Yeah.
我觉得，身边有在做类似事情的人，甚至做完全不同事情的人，都能让你有机会学到新东西。
I think having the being surrounded by people who are doing similar things or even doing dissimilar things and you have an opportunity to learn new stuff.
这挺棒的，对吧？
That's cool, right?
但这种环境真的能巩固这些内容，尤其是那些底层的本能反应。
But that really cements this stuff, especially the lower brain stuff.
我们经常聊到这一点。
Boy, we talk about that all the time.
是的。
Yeah.
对。
Yeah.
没错。
Yeah.
一旦你对大脑有了更深的体会，其他事情就会变得轻松一些，因为你清楚自己在应对什么了，对吧？
A Once you get a better feel for the mind, it makes everything else feel a little bit easier because then you know what you're contending with, right?
你知道，那个声音根本不是你，它也不是真想帮你实现这些新目标。
And you know that that voice isn't you and it's really not trying to help you achieve these new goals.
它只是想让你困在旧的习惯里。
It's trying to keep you in the old habit loop.
我问你一个问题。
So let me ask you this.
如果我能把你放进一个时间胶囊，送回你过去的某个时候，比如二十岁的你。
If I could put you in a time capsule and send you back somewhere in your past, maybe it's the 20 year old you.
或者三十岁的你。
Maybe it's the 30 year old you.
又或者是那个躺在沙发上说‘得改了’的你，如果你能回去和她聊聊，
Maybe it's the you that was laying on the couch saying something's gotta change, and you could go back and talk to her.
你会想跟她说什么？你会选择回去见哪个时期的自己？
What would you wanna talk to her about and which version of you would you go back to?
天哪。
Oh gosh.
海瑟，我年纪大了。
Heather, I'm old.
我的人生经历可有五十年了。
I mean, I've got fifty years of material here.
没错。
Yes.
也许你可以想想，那个最痛苦时候的你，毕竟在最难受的时候，一句温柔的话真的能带来很大改变。
And and maybe maybe think about the you that was in maybe the most pain because obviously when you're in the most pain, having a friendly voice could make a big difference.
医生。
Doctor.
确实有帮助。
And it did.
很多时候，那正是唯一起作用的东西。
Oftentimes that's the only thing that made a difference.
对我而言，生命中那些人确实陪我走过了最艰难的时光，也正带着我走向更好的未来。
It's certainly true for me that the people in my life have brought me through the worst and are taking me forward to the best.
哦。
Oh.
我喜欢和我的人待在一起。
I love I'm sticking I'm sticking with my peeps.
是的。
Yes.
也许这个信息对她有帮助，因为在她最黑暗的时候，她可能没意识到这一点。
So maybe that message could have been helpful to her because maybe when she was in her darker spaces, she didn't see that.
我不清楚。
I don't know.
对。
Yeah.
当时发生了好多事。
There was a lot going on.
我不清楚。
I don't know.
但确实如此。
But it yeah.
人与人之间的联系，绝对是最有帮助的。
The connections, the people connections by far were the most helpful things.
如果让我回头看看，我会说，好好经营你的社交关系。
And if I had to look back, I would say, build your, build your, I don't want to say, you know, build out your social connections.
就是那种同样的社会支持网络。
And that the same, you know, social safety net.
不过你有没有发现，我特别喜欢这一点？
You know what I love about this though?
我得问这个问题好多次了。
I just have to ask this question so many times.
这事儿在我心里一直有个声音，就是你该自己搞定这一切。
And this was something that showed up in my lower brain a lot, which was you should be able to do this on your own.
你不需要别人帮你减肥。
You shouldn't need other people to help you lose weight.
你知道该怎么做。
You know what to do.
就是不去做罢了。
You're just not doing it.
我听太多人说过这样的话了。
I hear this from so many people.
所以从你刚才说的来看，你的大脑要么根本没这么想，要么你已经学会怎么忽略它了。
So it almost seems like from everything you're saying, your brain may be either a doesn't say that or b, you've learned how to push past it.
你怎么看这个问题的不一样之处？
How do you see that differently?
因为你一直强调要有对的人在身边，要有支持。
Because you are all about having the right people around you, having the support.
你对这件事的看法，跟大多数人完全不一样。
You have a totally different thought process about that than what most people do.
你现在是怎么看待这一点的？
How how do you see that now?
五十年前，我周围并没有一大群人。
Fifty years of experience back then, I did not have a a large group of people around me.
而且我的圈子也没那么大。
And my and my my net isn't so large.
但根据经验，我得说，我首先会去建立的是更多的友谊和支持性的人际关系。
But I have to say from experience, it's the first thing I I look to build is more friendships, more supportive people.
我现在之所以把这点放在首位，是因为它对我最有帮助。
It's just the first thing I look to build now because it's the most helpful thing to me, for me.
对别人来说可能不一样，但正是这一点吸引了我加入这所学院，也是它取得成功的原因。
For other people, it may be different but it's it it's what attracted me to the academy, what's made it made it successful.
你知道的，这也是我取得成功的缘由。
You know, make why I've had success.
我之所以能成功，很大程度上是因为周围有一群人，包括你和其他人。
Many of the many of the reasons I've had success surrounding people, you, the others.
是的。
Yeah.
所以听起来，你已经意识到，和这些人在一起的生活比以前更快乐、更有趣、也更有效率。
So it sounds like you've kind of accepted that life with these people is more enjoyable, more fun, more productive than the life you have before.
既然你有了这种认识和接受，如果这种感觉真的出现了，那你应该就能自己减掉体重并保持下去。
And and with that awareness and acceptance, if that if that does show up for you, oh, you know, you should be able to lose this weight and maintain it on your own.
如果真有这种感觉，你就有了足够的理由回来告诉我：不行。
If that does, you you feel like you have enough evidence to come back and say, no.
我真的很看重身边的人，他们真的帮了我很多。
I really value my people and they help.
是的。
Yeah.
我明白了。
I see
我懂你的意思。
what you're saying.
哦，没错。
Oh, yeah.
是的。
Yeah.
我可以讲个小故事吗？
Can I share a small a small story?
当然可以。
Absolutely.
这和感恩有关，说到底，一切最终都回到感恩这件事上。
It's related and it has to do with gratitude because it's really all comes around to gratitude.
我曾经有一段时间，有人问我：你有什么值得感恩的？
There was a time in my life when someone said, you know, what are you, what are you grateful for?
我一时想不出任何一件事。
And I couldn't come up with one thing.
我当时就陷在那种状态里。
I was in that little place.
我真的想不出任何一件值得感恩的事。
I could not come up with one thing.
现在这已经成了我每天的习惯。
And now it's a daily practice.
但我是在Nextdoor应用上看到这个的。
But I saw this on Nextdoor app.
你可能知道这个应用。
You might know that particular app.
那位先生说：我叫布伦丹，今天刚满二十九岁。
And the gentleman said, my name is Brendan and I've turned 29 years old today.
为了庆祝生日，我想请大家帮我列出二十九件值得感恩的事。
And to celebrate my birthday, I want you to help me come up with 29 acts of gratitude.
大家都纷纷响应。
Everyone came out of the woodwork.
清单长得不得了。
The list was so long.
真是太棒了。
It was amazing.
那一刻，我几乎也被触动了，看着这张清单，我想：我也可以做到。
And it was, it almost, it spoke to me as well because I'm looking at this list and I said, I could do that.
我真的可以做到。
I could do that.
我也可以去认识这些人。
I could meet those people.
那这个呢？
What about that?
感恩的力量真的太惊人了，它能产生如此深远的连锁反应。
And it was, it was amazing what, what gratitude will do and how it ripples out.
海瑟，我真的非常感谢你。
And so I just want to thank you so much, Heather.
你让我的许多梦想都变成了现实。
It's just, you've made many of my dreams come true.
谢谢你。
So thank you.
哎呀，你太客气了。
Oh, you are welcome.
真正干活的是你，我觉得这一点特别重要。
And you and you're the you're the one that does does all the work, and I think that's important.
我尽量提供资源、工具和指导，但每天早起把事情做下去的是你。
I try to provide resources and tools and guidance when you guys need it, but you're the one that wakes up every day and does the thing.
你真的应该为自己感到无比自豪。
And you should be so incredibly proud of yourself.
是的。
Yeah.
还有我那一帮伙伴。
Me and my posse.
还有你的团队。
You and your team.
不过，咱们今天快结束前，你有什么想对听众们说的吗？
But I anyway, is there any parting words you wanna share with any of the listeners before we wrap up today?
多笑笑，继续往前游。
Laugh often and just keep swimming.
对。
Yeah.
继续往前游。
Just keep swimming.
是的。
Yeah.
别停下。
Keep going.
生活本来就是这样。
That's what that was what life is about.
如果今天有谁在听这个节目，艾莉森，心里想着真想联系艾莉森的话。
If anyone is listening to this today, Allison, and they say, I really wanna reach out to Allison.
我很想跟她聊聊，或者问她个问题。
I would love to talk to her or ask her a question.
对你来说，哪种方式最好？
What would be best for you?
是直接告诉大家怎么联系你，比如通过 Facebook 或 Instagram 吗？
Would it be to share how they can reach you, like, through a Facebook or Instagram?
还是让他们发邮件给我，我再转给你更合适？
Or would it be better for them to email me and I forward it on to you?
你觉得哪种方式最方便？
What would work best for you?
转交给我比较好。
The forward would be good.
谢谢。
Thank you.
好的。
Okay.
所以你刚才听到了 Allison 的话。
So you heard it from Allison.
如果你想要联系她，而且你也在学院里，直接给她发消息也没关系。
If you would like to reach out to her and if they're in the academy, you don't mind if they message you directly.
是这样吗？
Is that correct?
我希望他们会这么做。
I would hope they would.
对。
Yes.
好的。
Okay.
如果你在学院里，想给艾莉森发消息，随时都可以。
So if you're in the academy and you wanna message Allison, feel free to do so.
如果你不在学院里，可以直接给我发邮件，注明艾莉森的名字和这期节目的编号，我会转交给她。
And if you're not in the academy, then you can email me directly and put Allison's name and this number of this episode, and I will forward it on to her.
艾莉森，你真是让人耳目一新。
Allison, you are a breath of fresh air.
我特别欣赏你的智慧和经验，还有你今天跟我们分享的一切。
I love your wisdom and your experience and all that you've learned and shared with us today.
真的非常感谢你。
Thank you so much.
谢谢你，希瑟。
Thank you, Heather.
感谢你的收听。
Thank you for listening.
别忘了访问 halfsizeme.com。
Be sure to visit halfsizeme.com.
经常回来看看，获取每天的灵感，因为你值得拥有这一切。
Check back often for your daily dose of inspiration because you are worth it.
本播客中提到的信息仅作参考用途。
The information you hear on this podcast is for informational purposes only.
主持人并非医疗专业人士。
The host is not a medical professional.
开始任何饮食或健身计划前，请务必咨询您的医生、护士或其他认证医疗专业人员。
You should always consult with your doctor, nurse, or other certified health professional before beginning any diet or fitness program.
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