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英国和爱尔兰的朋友们，我现在正在给你们做现场直播。
People of The UK and Ireland, I'm coming to you live.
想象一下，我站在你们城市的舞台上。
Imagine that, me on stage in your city.
都柏林的票已经全部售罄，但其他地方还有少量余票，你现在就可以在chris williamson网站上买到。
Dublin is completely sold out, but everywhere else has got limited tickets left, you can get yours now at chris williamson.
现场。
Live.
这是一场专门打造的现场演出。
This is a custom built live show.
我超级喜欢。
I absolutely adore it.
我花了一年多的时间来准备。
I've spent over a year working on it.
所以，如果你是现代智慧的粉丝，今年十月来英国和爱尔兰的现场看我吧。
So if you're a fan of everything modern wisdom, come and see me on stage this October around The UK and Ireland.
克里斯·威廉森。
Chris Williamson.
现场演出。
Live.
你在身体训练上花了很多时间。
You have spent a lot of time training physically.
我很好奇你是怎么看待心理训练的，以及它如何融入你的发展目标。
I'm interested in how you think about training mentally, how that comes into your development goals.
那是为谁准备的？
And who for?
比如，为我？
Like, for me?
或者，是的。
Or Yeah.
因为，我觉得我最终会分裂，比如，什么……
Because, I mean, I feel like I end up splitting, like, what...
我如何思考训练，当然首先是为了自己，因为我关心自己的训练。
How I'm thinking about training between myself, of course, because I care about my own training.
但在我做的所有视频里，我其实是在对所有人说话，因为我想至少能根据自己的经验给出一些合理的建议。
But with all the videos I make, I'm talking kinda to everybody because I wanna be able to give reasonable tips at least from, like, my own experience.
所以我一半在想，好吧。
So I'm, like, half thinking, like, okay.
我想要什么样的标准？
What kind of bar do I want?
但同时，什么样的标准对别人来说也算合理。
But also, like, what's semi reasonable for someone else.
因为对我来说，我会说，比如昨晚想去吃牛排晚餐。
Because for me, I'm gonna say, wanna go out to a steak dinner like last night.
好的。
Okay.
这个惠灵顿牛排大概有50克碳水化合物，大概20克脂肪。
This Wellington's probably 50 grams of carbs, probably 20 grams of fat.
我看得出来。
I can tell.
有点油腻。
It's a little greasy.
而且对各种细节都特别讲究。
And however, like, super specific about all sorts of stuff.
但我不会说那就是标准，嗯。
But I'm not gonna say, like, that is the bar Mhmm.
对于刚开始健身的人来说。
For somebody who just started working out.
因为得慢慢往上爬。
Because, like, you gotta creep your way up to it.
所以就像，你知道，我总爱打这个比方，重点不在于你现在具体在哪个位置。
So it's like, you know, I, I always make this sort of analogy where it's not necessarily where you are specifically.
我是说，这周我们就要看奥林匹亚大赛了。
I mean, we're about to see the Olympia this week.
会有那种家伙……
There's gonna be dudes who are...
他们甚至不会……
They wouldn't even...
他们能把整个画面都填满。
They would fill the frame right here.
就像，他们不会……
Like, they wouldn't...
他们得调整一下
They'd have to adjust
镜头。
camera.
挺多的。
Quite a lot.
但我看到那个不会觉得，天哪。
And I don't look at that and think, oh my god.
我太小了。
I'm so small.
我真正有点自豪的，就是，嘿，我……
All I'm really kinda proud of is, like, man, I...
或者每次看到自己年轻时的照片，我就会想，你大概都不相信我现在走到哪一步了。
Or every time I see a picture of, like, younger me, and I'm like, I don't even know if you'd believe it, like, where I'm at now.
但就是不断给自己提高标准，达到了，然后又得再提高，因为已经达到了。
But it's like just gradually raising the bar for yourself, meeting it, but now you gotta raise it again because now you've met it.
这很正常。
That's like normal.
所以，这大概是我现在想得最多的事，就是，即使现在，我已经锻炼了……
So it's, that's probably the biggest thing I think about is, like, even now, like, I've been working out for...
差不多八年了。
It's, eight years pretty much.
我还在想，好吧。
I'm still thinking, like, okay.
我想提高自己的标准。
I wanna raise my own bar.
而且，这也没有尽头。
Like, there's no there's no end to it either.
没有哪个终点能让我觉得，好了。
Like, there's no end point where I'm like, okay.
现在我已经完美了，什么都懂了。
Now I'm totally perfect and I know everything.
而且我做的每件事都很棒。
And, like, everything I do is awesome.
我总是在努力往上爬。
It's like I'm always just trying to creep up.
比如，我还能做得更好一点吗？
Like, what can I do a little better?
比如，我还能再努力一点吗？
Like, what can I do a little bit harder?
而且，你越是这么做，更努力地训练就会变得更平常。
And, like, the more you do that, going harder becomes more normal.
现在我觉得自己有点被宠坏了，因为你们健身房那个练得最壮的人，看起来简直不可思议。
And now I feel like I'm kinda spoiled because the dude who's at your gym, who's, like, the most jacked, just looks insane.
他看起来练得最狠。
He looks like he's going the hardest.
实际上他练得最轻松，因为他已经适应了这种强度。
He actually has it the easiest because now he has, like, adapted himself
他的基准水平。
His baseline.
去适应那种强度。
To doing that.
对。
Yep.
对他来说，这只是平常的一天。
For him, this is a normal day.
如果你觉得他练得太猛了，那只是因为你还没适应那个强度。
If you think he's going crazy hard, it's just because you're not used to that level.
但我几乎想……
But it's almost like I wanna...
就是，我有两种思路。
Like, I've got two sort of approaches.
我想练得非常狠，但我也想告诉自己，我能像没事一样把这组做到极限。
Like, I wanna bring it super hard, but I also wanna, like, be able to tell myself I could do this set as hard as possible just like that, like nothing.
我希望它很流畅，对。
Like, I want it to be seamless Mhmm.
但还是要真正拼尽全力。
But still actually really bring an extra heart.
就是那种不费力的努力。
Effortless effort in that way.
有一种……
There's this...
我不记得是从哪儿听来的。
I don't remember where I heard it.
我说完之后，有人在视频下面评论了，但我真的很喜欢这个比喻。
Someone commented on one of my videos after I said it, but I really like this analogy.
这叫“不带强求的练习”。
It's called practice without striving.
就是你要尽全力，但你要让那种尽全力变得很自然。
So you're going as hard as you can, but you want that going as hard as you can to just be seamless.
就像，这就是你平时做的事。
Like, it's just what you do.
就像在健身房，我是说，怎么说呢？
Like, with the gym, I mean, what?
要多久才能看出你练过的样子？
How long until you look like you've done something?
要多久才能看出你瘦了很多？
How long until you look like you lost a bunch of weight?
那得花好几年。
It's like years.
经常有哥们儿在健身展会上找到我，
Guys will come up to me at a fit...
然后说，你看这张照片。
Fitness expo, and it's like, look at this picture.
一个两百磅的人，照片上却像五百磅。
Two hundred pound guy, five hundred pound picture.
我拍这些视频拍了这么久，他会说，你的视频让我开始这么做了。
And I've been making these videos for so long that he says, your video has got me to start doing this.
我听到这种话，真的觉得特别不可思议。
And it just feels like totally crazy for me to even hear that.
因为每次有人说，你知道吗，我一直在记录卡路里，
Because every time someone is like, you know, I've been tracking my calories.
我一直在做有氧运动。
I've been doing my cardio.
我知道他们确实在思考问题的方式上和普通人不一样，这也不能怪他们，毕竟就是普通的美国式成长环境。
Like, I know they actually are thinking about things differently than regular people, which I cannot blame just regular American upbringing.
你知道，大家都觉得吃面包会胖，然后就是多吃蔬菜。
You know, everybody just thinks bread makes you fat and, you know, just eat your vegetables.
好像健康饮食就仅限于此了。
And, like, that's the extent of what a healthy diet is.
但其实……
But it's...
还有很多方面需要比以往更加努力。
There's a lot of just going harder than I've gone before.
我经常发现……
I find so many times...
我觉得这是一种幸运，你拥有这种能力，我知道我也有。
It's a fortune, I think, that you have, and and I know that I have as well.
不管怎么说，我选择培养的这类自闭症边缘受众，我收到的一些评论和反馈是……
Whatever, like, autism adjacent audience I've decided to cultivate, some of the comments and the feedback that I get are...
然后我以后就会引用那个评论。
I'm like, I I then end up citing that in future.
我就觉得，这都够写篇文章了。
I'm like, that's essay worthy.
这种事经常发生。
It happens all the time.
你知道吗，只要有人在你的视频下留言，你就会想，哇，这简直是个绝妙的想法，比我自己的解释还要好。
And, you know, someone just comments on one of your videos and you're like, oh, that's now an idea handle that explains the shit that I thought I came up with better than I could have done.
就像是在说，谢谢你啊。
It's like, thank you for this.
这就像一条人体蜈蚣，但你们都是连在一起的。
It's like a human centipede, but, like, you're all attached to each other.
就是互相帮助，互相喂食。
Like, just helping each other to to sort of feed.
就是降低底线，或者提高最低表现水平，或者或者
On the sort of lowering the baseline or raising the minimum level of bad performance or or
差不多吧。
Pretty much.
我状态最差的时候是什么样呢，这里有一句弗洛伊德·梅威瑟的经典名言。
What my worst day looks like, there's this great line from Floyd Mayweather.
我觉得他是在说……
I think he's talking about...
其实我觉得那是在说他和洛根·保罗的那场比赛，这样一来就没那么浪漫了。
I think it's actually about his fight with Logan Paul, which makes it way less romantic.
但弗洛伊德·梅威瑟在谈到面对对手时说，我不需要用我的最佳状态来打败你。
But Floyd Mayweather talks about facing an opponent, and he says, I don't gotta beat you with my a game.
我用我的C、D甚至E状态都能赢你。
I could beat you with my c, d, or e game.
我特别喜欢这个想法，即使在我状态最差的时候，我也依然比完成我想做的事情所需要的状态要好。
And I fucking love that idea that even on my worst day, I'm still better than I need to be to do what I wanna get done.
这当然是在竞争环境下的情况。
And that's obviously in a competitive environment.
但同样地，就算哪天我不想进健身房，我依然能取得进步，因为我已经把基础动作、肌肉激活、饮食这些都练到位了。
But, similarly, it could be I can still make progress on a day when I don't wanna go in because I've drilled the basics, the muscle activation, the diet.
我……
I...
我已经把所有能控制的事情都安排妥当、控制好了，所以当那些平时能控制的事情失控时，进步依然会发生，我依然在向前走。
I've got all of the things sorted, controlled all of the shit that I can so that when some of the stuff that I usually can control gets out of control, progress is still made, and I still move forward.
我觉得有……
I think there's...
我觉得现在很多人都有点陷入那种教程式的思维，他们想的是，好。
I I think a lot of people right now are kind of falling for this tutorial based mindset where they're thinking, okay.
我要达成目标，需要做哪些步骤？
What are the steps that I need to do to achieve whatever my goal is?
然后步骤就是某种训练方式、某种饮食方式，还有有氧运动之类的。
And it's like the step is a workout and dieting in a certain way and, like, cardio and whatever.
或者这种想法让我挺烦的。
Or this kind of annoys me.
大家基本上就是在那边瞎起哄，特别……
Guys will be essentially just hyping up very...
就是一些奇怪的训练动作，比如用一种很怪的方式做弯举，身体还要往某个方向倾斜……
It's just strange workout movements, like doing a curl in a very weird way where they lean over in a certain...
或者，比如爬进器械里反着用，这个我倒不是一直反对，因为有时候我在健身房也会做一些动作，我自己都觉得挺怪的。
Or, like, climbing into a machine and using it backwards, which I'm not always against because sometimes I'll do stuff in the gym where I'm like, it's just kinda funky.
我之前见过你用腿弯举机做弯举吗？
Have I seen you do curls with a hamstring machine before?
那是我瞎编的吗？
Did I make that up?
用腿屈伸机做腿弯举。
Leg curls on a leg extension.
对，就是这个。
That's it.
你反着站在上面。
You stand on it backwards.
对。
Yes.
其实跟腿弯举是一样的。
And it's the same as a leg leg curl.
但那样确实有效。
But that actually works.
所以我不是说不能换着花样练。
So it's not like I'm saying you can't change this stuff up.
我是说，我见过有人从地上钻进史密斯机里练。
I mean, I've have seen people get into Smith machines from the ground up.
那通常挺有意思的。
That's usually interesting to see.
你懂我意思吧？
You know what I mean?
比如，他们底下垫几张瑜伽垫，然后用史密斯机做倒挂腿举。
Like, they put a couple of yoga mats underneath them, and now they're doing a inverted leg press using the Smith machine.
我会把那归类为很怪异的做法。
I'd I'd categorize that as as funky.
好的。
Okay.
Earl，我刚才……
Earl, I was...
你真得看看这些东西。
You've gotta you've gotta see some of this stuff.
那些家伙简直……
These dudes are like...
他们在坐姿绳索划船上做深蹲变式。
They're doing a a squat variation on a seated cable row.
怎么做到的？
How?
他们就是把直杆放在髋部，然后从那里加载重量。
They, like, put a straight bar on their hips and, like, they then load it from there.
好的。
Okay.
面向另一边，就是背对着它。
Facing the other way, so facing away from it.
那要看是什么机器了。
It depends on the machine.
不管怎样，我是不会去做的。
Either way, you wouldn't catch me doing it.
但这就是那种想法，只要我按正确的方式做，就一定能成。
But it's this just idea that if I do something this right way specifically, it will work for sure.
他们就是在强调这个，就像……
And they're highlighting this, like, just...
其实，我们差不多都是这么被教育长大的。
And, I mean, that's kinda how we're all raised.
一年级的时候，你考试及格了。
First grade, you pass your test.
二年级。
Second grade.
然后你就会想，这真的算多大的成就吗？
And it's like, you know, is that really that much of an accomplishment?
其实也就是按部就班而已。
It's kinda just like status quo.
但到了健身房，就觉得如果我把这个动作做标准，做满十次，那就完美了。
But getting into the gym, it's like if I do this workout right and if I do 10 reps, that's perfect.
但我心里想的是，嗯，其实……
Whereas in my head, I'm like, well, there...
就算把我放在一个只有40磅哑铃的酒店健身房里，我也能练到全身，包括腿。
You could put me in a hotel gym with just 40 pound dumbbells, and I could probably get a good workout in for any body part, like even legs.
疫情期间，我会拿一条裤腰带，绑在哑铃上，再缠到脚踝上，然后坐在……
During COVID, what I would do is I would take a belt, like, your for your pants, wrap it around a dumbbell onto my ankle, sit on a
现在开始玩花活了。
Now we're getting funky.
嗯，这是因为没别的事可做。
Well, this is because there's nothing else to do.
好吧。
Okay.
坐在上面，这真是个求生健身房。
Sit on a It's a survivor gym.
坐在长凳上，做腿屈伸。
Sit on a bench, and you're doing a leg extension.
单腿腿屈伸，脚上绑着哑铃。
Single leg leg extension with your leg Dumbbell.
放在脚上。
On your foot.
就像这样。
Like, things like that.
我只是觉得更重要的是……
And I just think it's way more important to just...
就像，这是任何人能说的最简单的话，但就是更努力一点。
Like, this is the most simple thing anybody could ever say, but just go harder.
比如，一组标准的哑铃弯举，任何人……
Like, a set of straight dumbbell curls, which anybody...
全世界每个人都知道，如果你问他们，怎么练二头肌？
Everyone in the world would know if you ask them, how do build your biceps?
他们会说，做哑铃弯举。
They'd say, do a dumbbell curl.
他们不会说，做反向牧师凳弯举三组递减组。
They wouldn't say, do a inverted preacher curl triple drop set.
他们不会说，做自辅助什么的。
They wouldn't say, do self assisted whatever.
他们只会说，做哑铃，对。
They're just gonna say, do a dumbbell Mhmm.
所以我觉得，虽然非常具体的训练方法等等有很多价值，
So I think there's, as much value as there is in, like, super specific training and everything.
比如说，如果你只是更努力一点，你可能会得到更好的结果。
Like, if you just go harder, you're probably gonna get better results.
所以你的……
So your...
增肌的秘诀就是更努力。
The secret to building muscle is just go harder.
嗯，其实不止这些。
Well, there's more to it.
但是，但是，嗯……
But But As
如果你去看训练原则的话，
you were to look in the training principle
作为一个主题，我觉得这比训练得正确更重要。
Like, as a theme, I think that's overarching, way more important than necessarily training right.
我这么说可能会给自己惹麻烦，因为听起来像是在说不用好好训练。
And I get myself in trouble because by saying that, that sounds like I'm saying don't train right.
就拼命练。
Just train hard.
我的意思是，这个应该排在第一位，那个排在第二位。
It's more like, this should be first, and this should be second.
它们俩其实差不多重要，但我觉得与其讲究训练方法多聪明，不如练得足够狠，大概就是这么个意思。
Like, they're they're they're close to equivalent values, but I'd rather train super hard than super smart is kinda how I would put it.
你怎么看运动科学里那种所谓的最佳训练结构？
What do you make of the exercise science sort of optimal structure that's kind of
说实话，我有点烦。
a big I'm I'm a little annoyed.
倒也不是真生气，就是觉得这些研究里的主角不是我，而且里面也没几个像我一样拼命练的人。
Not annoyed, but what kind of, like, pees me is the people in these studies are not me, and they're not a lot of other people who wanna work out super hard either.
我的意思是，他们的研究对象都是普通大众。
I mean, they're based on, like, the regular dude.
那普通人到底是个什么概念呢？
And what's the regular guy?
比如，FDA的标准，大概五百九到五百八十磅，每天两千卡路里，每天五十克蛋白质。
Like, FDA based, what, five nine hundred eighty pounds, 2,000 calories per day, 50 grams of protein per day.
就是说，没有活动量。
I mean, no activity.
你知道，普通人谁会真的把有氧运动安排进日常？
You know, what regular person has, like, cardio actually in their routine.
就是……
Like, it's...
这……
It...
你知道，你根本就不是普通人。
You know, you're just not normal.
这些研究并不是……
These studies aren't...
它不一定直接相关。
It's just not necessarily directly related.
所以我不是说它们没用，但你会有更多的收获……
So I'm not saying they're not, but you're gonna have more...
或者你……
Or you...
直接去健身房练得更狠，比坐在家里读训练书收获更大。
There's more to gain from just going into the gym and going harder than sitting at home reading a book about training.
我就是这么觉得的。
It's how I feel about it.
但再说一次，我不是说这些信息没有价值，只是说有知识层面的价值，也有实际应用的价值。
But again, that doesn't mean I'm not saying that this information isn't valuable, but there's, like, intellectual value and there's practical value.
你懂吧？
You know?
从知识层面来说，大家会很感兴趣，比如会说，哦，我们刚为这款蛋白棒研发出了新的脂质化脂肪。
Intellectually, guys are gonna be very interested to say, oh, well, we just came up with this new with this new, like, liposated fat for this protein bar.
就像，你知道的，David 蛋白棒那种。对。
Like, you know, the David bars Mhmm.
他们有个东西，就是那种……
Where they have this thing where it's like...
我不知道。
I don't know.
具体细节我不清楚。
I don't know the specifics.
但就是那种，哦，我们有个特别厉害的特殊技术。
But it's like, oh, we have this really crazy specific thing.
然后，哦，那挺有意思的。
Like, And, oh, that's very interesting.
那可能确实有好处，你可以吃一些让你更有饱腹感的东西，但实际上没有完全吸收那些卡路里，或者你就是吃得少了。
And that probably does have benefits of you can eat something that makes you feel more full, but you don't actually break down the calories or whatever, or you just not eat as much.
两种方式最终结果是一样的。
And they both result in the same end state.
所以我觉得，大家看到这个就会想，哦，天哪，如果我每天吃30根David蛋白棒，我就能变瘦了。
So I think it's, you know, guys are gonna look at that and say, oh, well, man, if I just eat 30 David bars every day, I guess I'm gonna get lean.
然后就像，不。
And it's it's like, no.
这真的不容易
It's just not easy
去吃。
to eat.
有人试过。
Someone has tried that.
挺有意思的。
It's interesting.
现在网上有个趋势，你可能也注意到了，感觉你说的就是同一件事，但在健康和健身领域，对。
There's a a trend online at the moment, which you might have been tracking, and it seems like you're talking about the same thing, but in health and fitness Mhmm.
就是反对过度优化。
Which is a pushback against over optimization.
在我这个圈子里，这叫“磨料”，就是人们过度痴迷于优化一天中的每一个部分，完美的晨间例行程序，完美的营养习惯，然后确保睡眠和起床时间完全精准，不给任何弹性或冗余留空间。
So it's called grind slop in my world, which is people sort of over obsessing about always trying to optimize each different part of their day, the perfect morning routine, and then the perfect nutrition habits, and then ensuring that sleep and wake time is is completely dialed and no room for resilience or redundancy that's in there.
在我看来，这种人们觉得每件事都像作业一样的趋势。
And it seems to me like that trend of people feeling like everything is homework.
我对此感到不知所措。
I'm overwhelmed with this.
这太多了。
This is too much.
我有点疲惫和精疲力竭。
I'm a bit fatigued and exhausted.
我确实认为，人们通过社交媒体和人工智能消费的信息量，加上对未来是否还有工作的不确定性，以及地缘政治气候是否会让我……
I do think that the volume of information people are consuming through social media and AI plus uncertainty about whether I'm gonna have a job in future and whether the geopolitical climate is gonna cause me to...
你知道，这个国家在未来五十年还会存在吗？
You know, is this country even gonna exist in the next fifty years?
谁知道呢？
Who knows?
所有这些都让人们感到有些负担，而且这有点像你在这里说的，在健身房学习适用于多种不同环境的稳健原则，比每次试图用个别战术来应对更有用。
All of that is just making people feel a bit burdened by things, and it feels a little bit like what you're saying here is learning robust principles that work in a lot of different environments inside of the gym is more useful than trying to just have individual tactics that you snipe each time.
对。
Yep.
就像我尽量保证充足睡眠，如果累了就去睡觉。
In the same way as I try to get enough sleep, and if I am tired, I go to bed.
理解规律性、时长、凉爽、黑暗、安静这些原则，比死守某个固定流程更好，因为固定流程本身就容易出问题。
Understanding the principles of regularity, duration, cold, dark, quiet, stuff like that, that is a better principle to follow than I will completely obsessively have this particular routine because that has fragility baked into the sis...
系统里就带着这种脆弱性。
Baked into the system.
所以一旦打破，就不再有效了。
So if you break it, then it no longer works.
你觉得这个类比恰当吗？
Is that, like, a fair comparison, do you think?
我觉得，确实很相似。
I think I think it's definitely similar.
对。
Yep.
就像，哎呀，糟糕。
It's like, oh, crap.
我的房子快要烧起来了。
My my house is about to burn down.
可是我不能打911。
Well, I can't call 911.
我的手机有蓝光。
My phone has blue light.
我得去睡觉了。
I gotta go to sleep.
我现在不能看蓝光。
I can't look at blue light right now.
我想我完蛋了。
I guess I'm boned.
显然，那是个很傻的极端例子。
Obviously, that's like a a stupid extreme.
就是，你知道，那会……
It's, you know, it would...
我收到一条评论，回到之前说的，评论能很好地反映一个人……
I got this comment getting back to, how the comments are a good reflection where a guy...
这一整天的饮食是什么样的？
What are this full day of eating?
我的意思是，一大碗蛋清和米饭，还有我老婆给我做的鸡肉馅饼砂锅，挺不错的。
I mean, a big bowl of egg whites and rice eating this chicken potpie casserole my wife made me, sweet.
牛排、米糕，就是我觉得对我目标来说很有效的一天饮食。
Steak, rice cakes, like, just what I would consider an effective day of eating for what my goals are.
我不会说这对别人来说也是最好的，但对我来说，这样吃很合理，而且这些都是很扎实的食物。
I'm not gonna say specifically the best for someone else, but for me, this makes sense, and these are all pretty solid foods.
所有的蛋白质都是我认为的顶级，比如牛肉、鸡肉、一些奶制品、鸡蛋、鱼。
All the protein was what I'd call, like, s tier, like beef, chicken, some dairy, eggs, fish.
那真是顶级蛋白质。
That's like s tier protein.
有网友评论说，那米饭里的蛋白质呢？
Guy comments, well, what about the protein in the rice?
我会说那是B级蛋白质。
I'm gonna call that b tier protein.
如果里面有，我也不算它。
If it's in there, I'm not counting it.
就像……
It's like...
它非常……
It's it's very...
它可能只是某一种氨基酸链，对你其实没什么用。
It might just be one of the amino acid chains, which isn't really gonna do anything for you.
但那条评论基本上就是说，我可以……
But the comment basically goes like, I can...
或者我在视频里说的是，你看，你不会看到我做什么特别花哨的牛油果吐司，比如切得漂漂亮亮的那种，然后他们给你看照片，看起来特别好看。
Or what I said in the video was, look, you're not gonna see me make an extra fancy avocado toast with, like, a perfectly sliced thing, and they show you the picture and it looks really nice.
那种东西就是拍着玩的，比如发个Instagram，晒一天的饮食。
Like, that's just for fun for, like, an Instagram full day of eating.
就像那种，哦，我每天早上吃牛油果吐司，配我从国外进口的喜马拉雅盐。
Like, oh, I eat my avocado toast every morning with, my Himalayan salt that I get imported from overseas.
看着是挺有意思，但那根本就不是真实的生活。
Like, that's fun to look at, but, that's just not even real.
然后那个评论基本上就是说，谢谢你。
And the comment was basically just like, thank you.
我看过太多牛油果吐司的视频了。
I've seen so many avocado toast videos.
我已经健身二十年了。
Like, I've been working out for twenty years.
我希望更多人能强调那些基础的东西，比如，保证蛋白质摄入，吃够你需要的碳水，别吃太多脂肪，就是类似这些。
I wish more people were hyping up just the basics of, like, get your protein in, get however many carbs you need, don't eat too many fats, like, you know, kind of things like that.
那是什么趋势？
What's that trend?
是不是叫男生狗粮，或者男生干粮之类的？
Is it called boy kibble or, like, man kibble or something?
它……
It...
就是……
It's...
哦，对。
Oh, yeah.
就是那种男生碗。
It's like just the guy bowl.
就是糊糊。
It's slop.
就是吃男生糊糊。
It's it's eat Boy slop.
吃吧吃吧，吃你的糊糊。
Eat eat your slop.
吃你的糊糊吧。
Eat your slop.
就是某种肉，可能配土豆或者米饭。
It's some form of meat with probably potatoes or rice.
再加点酱汁。
And a sauce.
放在一个大碗里，浇上点酱。
In a in a large bowl with some sauce.
如果有蔬菜的话，它们放在……
And if it's vegetables, they're on...
它们放在另一个地方。
They're in a different location.
它们不……
They don't...
找到了。
There it is.
病毒式社交媒体趋势。
Viral social media trends.
趋势。
Trends.
就是这个。
There it is.
所以是这个。
So it's this.
是那个。
It's that.
所有这些都有。
It's all of those things.
就是
It's just
你拿一份碳水化合物、一份蛋白质，再加点蔬菜或酱汁。
You you take a carb, a protein, and then some sort of vegetable or sauce.
你就把所有东西混在一起，看看那个穿背心的家伙。
You just mix it all together, and look at that guy on the tank top.
就是这个。
There it is.
在你左边光标往下移一个。
Down down one from the cursor on your left.
就是这个。
There it is.
加勒特，什么是“男孩狗粮”？
Garrett What is Boy Kibble?
关于那个爆火的视频。
All about the viral trip.
从“男孩狗粮”到“女孩晚餐”。
Boy Kibble to girl dinner.
没错。
Exactly.
他肯定清楚那碗里有多少蛋白质、多少碳水和多少脂肪。
He definitely knows how much protein and how many carbs and how many fats are in that bowl.
你知道我喜欢什么吗？
You know what I love?
每个男人，每个健身爱好者家里都有一个最喜欢的碗。
Every man, every gym bro has a favorite bowl in the house.
我记得有很长一段时间，我大概有，靠，至少50%的日常热量摄入，差不多五年都来自……
I remember for a good while, I must have had, fuck, at least 50% of my life calories for probably about five years from...
就那一碗。
In one bowl.
而且我再也吃不到了。
And I couldn't get it again.
宜家把它停产了。
It was discontinued in IKEA.
我当时把它当比特币一样宝贝。
Was treating it like a fucking Bitcoin.
我就想，这碗是限量版的。
I'm like, there's a limited supply.
我不能……
I can't...
它们是不可替代的。
They're nonfungible.
我再也买不到这个碗了。
I can't get I can't get this bowl back again.
但我觉得，完美的碗是个被低估的窍门。
But, like, the perfect bowl, I think, is an underrated hack.
碗边得高一点。
It needs to be high sides.
沙拉碗。
Salad bowl.
这样才不会洒出来。
This thing without spilling it.
展开剩余字幕（还有 480 条）
对。
Yep.
没错。
Exactly.
碗边得高一点，这样小份大份的饭都能装。
It needs to be high sides, so you can have it for a small meal, big meal.
还得能进微波炉，因为你肯定要……
Needs to be microwave safe because you are gonna...
要热一下或者稍微加热一下。
You're gonna reheat or, like, heat a little.
我用玻璃保鲜盒热过，但还需要一点……
I've heated it in the glass of Tupperware, but it needs a little bit...
就是还得再热一分钟。
It just needs another minute.
他们会把它放进去。
They'll pop it in.
不过，我觉得一个高质量的碗对大多数男人来说是个被低估的生活妙招。
But, yeah, I think a high quality bowl is an underrated life hack for most guys.
我也这么觉得。
I think so.
我一直……
I've been...
我想我的碗应该随着时间慢慢升级了。
I guess mine must have evolved over time.
因为以前用的可能是小号的玻璃碗，对。
Because if it used to be, like, a smaller Pyrex Mhmm.
现在我看橱柜的时候，就会想，好吧。
Now if I'm looking at the cupboard, I'm like, okay.
我们有一组塑料的，你知道，可能……
We've got this set of plastic ones, you know, maybe
不要塑料碗。
No plastic bowls.
拜托，山姆。
Come on, Sam.
嘿。
Hey.
抱歉。
Sorry.
我还没
I haven't
怎么用它们。
been using them as much.
我就是这个意思。
That's what I'm saying.
好的。
Okay.
但就像，如果我想要一个足够大的碗来搅拌所有这些食材，而且不会洒出来，比如做沙拉，那它得是一个很大的碗……
But It's like if I want a bowl that's big enough to mix all this stuff in and not spill it Strong down salad It's gotta be like a full...
大概两加仑？
Maybe two gallon?
大沙拉碗是什么样的？
What's a big salad bowl?
就像个沙滩球被切开……
It's like a beach ball that's being cut...
那个热的……
The the hot...
上半部分被切掉了。
Top half of it's being cut off.
太完美了。
It's perfect.
对。
Yep.
直接把它带到任何你想去的地方就行。
Just bring it bring it wherever you
不管你去哪儿。
wherever you're going.
这一点我非常坚持。
Very, very strong on that.
不过，不，我明白你的意思，就是关于食物外观的那点。
But, no, I I I know what you mean around, like, the way that food looks.
我要提一个观点，就是任何面包，不管是烤过的还是没烤过的，对角切而不是对边切，如果对角切的话，吃起来立刻会感觉好上大约20%。
I'll make one argument, which is any bread, either toasted or untoasted, cut corner to corner as opposed to side to side, immediately tastes about 20% better if you cut it corner to corner.
我觉得那种面包的造型美感，确实能大大提升它的口感。
There's something about the aesthetic of that type of bread, I think, which highly improves it.
第二件事是，罗伯·亨德森有句特别绝的话。
Second thing is Rob Henderson's got this fucking awesome line.
他说，工人阶级的食物吃起来比看起来好，而上层阶级的食物看起来比吃起来好。
He says, working class food tastes better than it looks, and upper class food looks better than it tastes.
还有那些所谓的“男孩零食”或者“健身餐”，
And every bit of Boy Kibble or Gymbro food,
如果
if
你把它发到网上，看起来就是那种糊糊的东西。
you were to post it online, it's like, that that slop.
你在网上发了一碗糊糊。
You've posted a bowl of slop on the Internet.
没人会在意。
No one cares about it.
但你会觉得，那比那些摆盘精致、放在木头板上的东西好吃多了。
But you're like, that will taste better than some perfectly garnished thing that's well presented on a bunch of wood.
我觉得还有一点被低估了，就是吃一整碗那种东西的时候，享受的方式不一样。
I think one thing that's kinda underestimated about it too is, like, well, there's a different method of enjoyment when you eat a full...
就是那样一碗食物。
A bowl of food like that.
因为大多数人，普通老百姓，比如他们没那么讲究，不算碳水什么的。
Because most people, like, regular kind of folk, let's say they're not as tapped in with, like, they don't count their carbs or whatever.
他们看食物的时候，就觉得这只是一个……
Well, they're looking at food as though this is just an...
一个现在让我享受的东西。
A thing for me to enjoy right now.
我想享受这个。
I wanna enjoy this.
我为什么要吃这碗米饭和牛排？
Why would I eat this bowl of rice and steak?
对。
Yep.
那看起来有点疯狂。
That seems crazy.
而对于像我们这样的人，我看着这个，心里想，好吧。
Whereas for somebody like us, I'm looking at this and I'm like, okay.
我能理解这种食物的享受，因为首先，它味道不差。
I get the food enjoyment because for one, it does not taste bad.
你们是用眼睛在吃，而我呢，吃完之后还是觉得特别饱。
You guys are eating with your eyes and I'm still, you know, feel super full after.
所以对我来说，享受美食的感觉还是有的，但同时还多了一层满足感，就是觉得这对我达成目标有好处。
So, like, the enjoyment of the food for me is still fine, but also I get this extra enjoyment of nice.
这对我追求的目标很有帮助。
This is good for me for what my goals are.
所以现在我是在用两种不同的方式享受，而不是像以前那样，想着‘犒劳一下自己，去吃个炸鸡什么的’。
So now I'm enjoying it in two different ways instead of just a, you know what, treat yourself, get some canes or something.
如果你都要在健身房待一个小时，那不如穿得好看点，练得舒服点。
If you're gonna spend an hour in the gym, you might as well look hot and feel comfortable while you're doing it.
说实话，谁想在TikTok的高光视频里当背景板，还穿得像个傻瓜一样？
And, honestly, who wants to be in the background of a TikTok is highlight reel dressed like a chump?
Gymshark出了一些地球上最好的男女训练装备。
Gymshark makes some of the best men's and women's training gear on the planet.
而且我几年前就意识到，当你在健身房真的喜欢自己穿的衣服时，你的状态都不一样。
And something that I realized a few years ago is that when you actually like what you're wearing in the gym, you show up differently.
你训练得更卖力了。
You train harder.
你待得更久，还能得到更多击掌。
You stay longer and get way more high fives.
混合短裤是我的首选。
The hybrid shorts are my go to.
它们长度刚好，超级轻便，容易清洗和晾干，而且他们的无袖T恤基本上是我过去十年每天训练穿的。
They are the perfect length, super lightweight, easy to wash and dry, and their sleeveless T shirts are what I've trained in every day for basically the last decade.
它们非常合身。
They're the ideal fit.
它们透气性好。
They're breathable.
它们完美保持形状。
They hold their shape perfectly.
再也不用看起来像亚当·桑德勒当你的造型师了。
No more looking like Adam Sandler as your stylist.
基本上，他们做的每一样东西设计得都特别好。
Basically, everything they make is unbelievably well designed.
你们已经知道他们了。
You already know about them.
质量很高。
They're high quality.
全球免费退货三十天，全球包邮，全场还有10%的折扣。
You get thirty days of free returns globally with global shipping and a 10% discount site wide.
所以想要拿到那10%的折扣，就点下面描述里的链接，或者去gym.sh/modernwisdom，结账时输入代码modernwisdom10。
So get that 10% discount by going to the link in the description below or heading to gym.sh/modernwisdom and using the code modernwisdom10 at checkout.
就是jim.sh/modernwisdom，结账时用modernwisdom10。
That's jim.sh/modernwisdomand modernwisdom10 at checkout.
你你几个月前宣布结婚的时候，把大家吓了一跳。
You you jump scared people with your marriage announcement
几个月前。
Couple of months ago.
就是……
That's...
这种评论我偶尔也会收到。
This is something I get sometimes.
我还会收到另一种评论，不是要翻出所有评论，但基本上就是，你知道，Sam，我们感觉过去四年几乎每天都看到你。
I I get another comment not to just bring up all the comments, but it was essentially like, you know, Sam, we see you all, like, every day for the last, like, four years.
但还有
There's so
很多我们不知道的事。
much we still don't know.
就像老婆一样。
It's like wife.
好吧，秘密未婚妻。
Well, secret fiance.
没错。
Exactly.
变成老婆。
Turn into wife.
这可是酝酿了很久的事。
That's a that's a long time in the making.
但，是的，就像，我会看到一些人，并不是说我觉得你在给自己找麻烦。
But, yeah, it's like, I'll I'll see dudes where it's not as though I think you're setting yourself up for, like, failure.
但我觉得发生的是，他们拍视频。
But what I think happens is they they make videos.
如果你拍关于健身房的视频，那会非常重复。
If you make videos about the gym, it's very repetitive.
我的意思是，我……
I mean, I've...
我不知道我能不能估计出已经上传了多少个国际象棋日。
I don't know if I could even estimate how many chess days have been uploaded.
有几百个了。
It's in the hundreds.
你可以试试用ChatGPT查一下，Sam Sulek在他的YouTube频道上到底上传了多少个练胸日视频。
See if you can chat GPT how many chess days has Sam Sulek uploaded on his YouTube channel.
那肯定特别搞笑。
That'd be hilarious.
大概有250个吧，因为他有1200个视频，差不多每四天就有一个练胸日。
It's probably about two fifty because there's, like, 1,200 videos, and it's usually chess every four days.
所以是四分之一。
So a quarter.
所以练胸日的视频至少有250个。
So at least two fifty of a chest day.
对我来说，我就觉得，这就是我在做的事。
And for me, I'm like, well, this is just what I'm doing.
这是一件需要慢慢积累的事情，而且对我来说也挺有意思的。
This is a thing to build over time, and it's just kinda fun for me to do.
所以我挺喜欢的。
So I like it.
但有些人，他们特别在意播放量，而且这……
But some guys, they get very view obsessed, and it's
肯定超过200个视频了。
Well over 200 videos.
就这样。
That's it.
没错。
Exactly.
我们根本不需要ChatGPT。
We didn't need ChatGPT.
我们这儿有山姆GPT。
We had Sam GPT here.
我早就知道这个数据了。
I already I already knew the data.
但我觉得他们……
But I think they...
这可能是那种以健身为中心的内容。
This is just maybe something that's fitness centered.
我相信那些发其他内容的人，如果只是自己一个人发，也会遇到这种情况。
I'm sure it happens to people who post about everything else too when it's just them.
他们需要加点花样。
They need to spice it up.
他们开始
They start
加入一些不同的电视片段。
adding different bits of television.
稍微有点不一样。
A little different.
但他们就会想，那我该聊什么呢？
But they're like, well, what can I talk about?
哦，那就聊八卦吧，这通常是第一步。
Oh, let's talk about drama, which is usually step one.
但接着，哦，聊聊我自己的八卦吧。
But then, oh, let's talk about my own drama.
我就想，为什么？
I'm like, why?
你们真是疯了。
You guys are crazy.
不是说我在隐瞒什么大八卦，但就像我有点……
Not like I'm saying I got I got a bunch of drama I'm hiding, but it's like I've got a...
就像在镜头前，山姆，然后我平常的日子，对我来说，就是那样。
There's, like, on the camera, Sam, and then my normal day is just, for me.
对。
Yep.
所以这就是我处理的方式。
So it's just how I can go about it.
玛丽·哈灵顿提到过数字面纱。
Mary Harrington talks about a digital hijab.
她说她有一部分是给互联网的，还有一部分是留给私人的。
She says that there's certain parts of her that are for the Internet, and then there's certain parts of her that are for private.
这确实很有意思。
And it is interesting.
我……
I...
我真的很庆幸自己选择了现在做的这种内容方向，这样感觉生活里还是有一些部分是属于自己的。
I'm really glad that I did the type of content vertical that I have done, which is where it feels like there's still bits of life that are for me.
我可以选择要不要分享这些。
And I can choose to open up about them or not.
但是，你知道，给那些想写作、拍视频、写短句格言，或者搞音乐的人一个建议，不管是什么吧。
But, you know, as a piece of advice for anybody that's considering pursuing writing or video or, you know, short form aphorism stuff or fuck me, like music or whatever.
一旦你打开了生活那部分的大门，就很难再关上了。
When you open the door to that part of your life, it's very hard to close it.
所以我觉得，自我暴露的程度要非常谨慎，要好好想想，如果你提到了某段关系，将来万一结束了，人们还是会一直问你关于这段关系的事。
So I think levels of personal disclosure should be done very carefully with a lot of thought of if you bring up this relationship, if it ends in future, people will still be asking you about the relationship.
如果你有了新对象，你的新女朋友会因为你观众以为你现在……而生气。
And if you're in a new one, your new missus is gonna be mad at the fact that your audience thinks that you're now...
然后他们就会……
And then they're just gonna...
谈恋爱本来就难。
Having a relationship's hard.
在公众面前谈恋爱肯定难上加难。
Having a relationship in public's gotta be, like, infinitely harder.
所以所有这些，比如个人生活的公开程度，我觉得是个……
So all of that, like, the level of personal disclosure, I think, is is a...
挺有意思的话题。
An interesting one.
从你这边来说，婚姻生活怎么改变了你对自己的看法，以及你面对世界的方式？
How, from your side, how has married life changed your conception of of you and the way that you sort of face the world?
现在有了稳固的家庭基础，你的个人哲学有没有什么变化？
Has there been, like, personal philosophy changes now that that that home base is fully fully, like, cemented?
我觉得是的。
I think so.
也许吧，我不想把婚姻比作健身房。
Maybe, I don't wanna compare marriage to the gym.
这有点……你说吧。
It's a little Go on.
但是什么？
But what
我从来没听过这种说法。
I Sulek answer ever.
跟我说说婚姻和健身房有什么相似之处。
Tell me about how marriage is similar to the gym.
说吧。
Go on.
我知道。
I know.
但这是个……
But it's a...
所以这是我一直在想的事情，关于那些已经……的男生。
So this is just something I've thought forever, about guys who've been...
因为现在我已经，你知道，我一直在做这些视频。
Because now I've been, know, you I've been making these videos.
这些视频到现在已经火了好几年了。
They've been all kind of blown up for, like, years at this point.
所以我看到那些和我处境相似的人，在不同的领域，我就会想，哦，你35岁了，还在到处约会。
So I see guys who are in my position in different kind of areas, and I'm like, oh, you're 35 and you're you're, like, dating around.
你应该做些更酷的事情。
You you should be doing cooler stuff than that.
我觉得现在最酷的事情就是看到像克里斯·海姆斯沃斯那样，和他的孩子们一起冲浪。
Like, I think now probably the biggest flex that I see is when it's like Chris Hemsworth surfing with his kids.
我觉得那太棒了。
I'm like, that is sweet.
我……
I...
比如，我有个……
Like, I got a...
我还有个问题。
I I got another question.
就是，Sam Yeaver会要孩子吗？
It's like, Sam Yeaver gonna have kids?
当然会。
Totally.
因为，那……
Because, like, that's...
当我看到像他那样的人，或者听到他们说的话，我的意思是，他可能愿意用他得到的任何物质东西来换这个。
When I look at a guy like that or hear what they say, I mean, he'd probably trade any material thing that he's gotten or whatever for that.
他知道那才是他拥有的最宝贵的东西。
Like, he knows that that's the most valuable thing he's got.
看看塞巴姆。
Look at Sebum.
塞巴姆确实为了他的妻子和孩子放弃了他为之奋斗的一切。
Sebum did trade everything that he'd worked for for his wife and his kids.
不过，他也先得到了这一切，这也有帮助。
Well, it helps that he got everything first as well.
当然。
Of course.
所以有点不一样。
So a little different.
但是，是的，就像，你懂的，社交媒体上的你，或者，哦，你超酷，你在做你的视频，你上台表演什么的。
But, yeah, it's like there's, so, again, you get, like, social media you or, like, oh, you're super cool and, like, you're doing your, your videos and you're going up on stage and whatever.
但你知道吗，你余生也还是你自己。
But it's like, you know, you're also you for the rest of your life.
有些事情你希望有所进展，是的。
There's things that you wanna kinda progress in Yeah.
随着时间的推移。
Over time.
所以就拿健身房来打个比方。
So making, that gym comparison.
比如说，20岁的你和30岁的你有什么区别？
Like, well, what's the difference between, like, 20 year old you versus 30 year old you?
或者，现在24岁到30岁之间。
Or, like, now 24 to, you know, like, 30.
有些事情就是需要时间。
Like, there's things that, that just take time.
你明白吗？
You know?
或者，当男人们……
Or, like, when guys are...
而且我明白……
And I get...
这对现在的年轻人来说可能不一样了，现在一切都以事业为重。
This is probably different for younger guys now where it's, everything's very career focused.
就像，哦，你知道的，我现在没时间要孩子。
Like, oh, well, you know, I don't I don't have time for kids right now.
我不是说我要在两个月内生个孩子什么的。
Like, nothing like I'm saying I'm gonna have a kid in, like, two months or anything.
但逻辑就是，哦，你知道的，我还没准备好。
But the logic is like, oh, well, you know, I'm not ready.
或者……
Or...
当我听到这个，我就想，那你什么时候能准备好呢，兄弟？
And when I hear that, I'm like, well, when when are you gonna be ready, man?
你知道，时间不等人啊。
You know, like, time's kinda ticking.
所以我觉得，如果你遇到一个情况，能看到，好吧，这里真的可以建立一个长期的关系，而且非常有价值。
So I think if you ever get into a situation where you could see, like, okay, there's actually a really long term thing that we can build here and, like, it's super valuable.
就是，你真的就是爱它，发自内心的。
Like, you just love it, like, literally.
那为什么不想这么做呢？
Well, why wouldn't you wanna do that?
但是很多男人，我是说，你告诉我你怎么想的，但我觉得他们挺反感的……
But a a lot of guys are very, I mean, you tell me what you think, but I think anti...
或者也不是反感，就是害怕那种承诺。
Or maybe not anti, but just, like, afraid of commitment like that.
就像，哦，我想保持……
It's like, oh, I wanna keep...
我得保持我的选择余地。
I gotta keep my options open.
我在我做的现场秀上问过这个问题。
I ask at the live show that I'm doing.
我昨晚做了一场，节目进行到一半的时候，我问台下的女性观众，她们从闺蜜那里听到的约会男人时的问题是什么，最常听到的一个就是：不愿意承诺。
I did one last night, and halfway through the show, I asked the women in the audience what are the problems that they're hearing from their girlfriends from when they're dating men, and one of the most common ones is won't commit.
而且我觉得人们会陷入一种奇怪的状态，就是愤世嫉俗是防止心碎和背叛的好办法。
And there's this weird situation that people get into, I think, where, like, cynicism is a good defense against heartbreak and betrayal.
它确实非常有效。
It's just very effective at doing that.
但问题是你太擅长这个了，结果不小心把自己保护得连恋爱都不敢谈，连承诺都不敢给。
But the trouble is that you get so good at it that you accidentally defend yourself from ever falling in love or ever being committed.
而且，说实话，为那些确实先专注于事业的一代人辩护一下，先把自己的事情处理好、把自己安顿好，这确实有它的道理。
And, yeah, look, to, you know, fly the flag for a generation of of guys who certainly focus on the build first, there is there is something to be said for working your own shit out and getting yourself set.
这是有意义的。
There is something for that.
但我觉得你指出的情况是，如果你遇到了那个人，感觉‘天哪，这就是我命中注定的那个人’。
But the situation I think you're pointing at is if you find the person, feel like, oh, this is my fucking person.
这个……
This...
什么都不缺，但你仍然决定推迟，因为你眼里还有别的东西，那我觉得这几乎毫无疑问就是个错误。
There's nothing that's missing from this, and still you decide to do the postponed thing because you've got your eyes set on something else, that I think is almost unanimously just an error.
什么意思？
It's like, what?
事业顺利但婚姻不幸会让你痛苦不堪，但如果事业糟糕而婚姻幸福，你可能根本就不会在乎那些。
A good career and an unhappy marriage will make you miserable, but a bad career and a happy marriage will mean that you probably don't give a fuck.
所以，好好权衡一下这些优先事项吧。
So, like, just weigh those priorities appropriately.
就像……
Like...
而且你根本不知道自己不知道什么。
And you don't know what you don't know either.
如果你是个特别专注事业的人，你就没法理解那种拥有深度亲密关系会有多充实。
If you're someone that's very focused on career, you can't understand how fulfilling having a deeply connected relationship could be.
如果这种关系让你生活中其他所有事情都显得微不足道，哪怕只是一点点，或者很多，那真是绝了。
And if it made all of the other things in your life sort of pale into insignificance, even a little bit or maybe a lot, well, fuck.
说真的，我干嘛不这么做呢？
Like, why wouldn't I do that?
这简直就是一个巨大的性能增强器。
It's just a huge performance enhancer
你可以站在奥林匹亚的舞台上，知道自己已经尽了全力，真的拼尽了所有，为自己所做的一切感到骄傲。
Where you can step on stage at the Olympia knowing that you've done absolutely everything that you can, really trying your hardest, being proud of what you've done.
无论输赢，你回到伴侣身边，她依然觉得你浑身都散发着光芒。
And whether you win or you lose, you go back to your partner, and she still thinks that the sun shines out of every part of you.
这就像……
Like, that's like...
我真的……
I literally...
即使我输了，我也赢了。
Even if I lose, I win.
我觉得现在对女性来说也是如此，你知道，她们越来越需要有自己的事业，承受着职业成功的压力等等。
And I think the same thing is true for women now as well is that, you know, increasingly having to have careers and and pressure on them to be professionally successful and stuff like that.
所以，是的，我觉得这种关系，呃……
So, yeah, I think the relationship, like, ad...
不是说把感情当成提升效率的工具，但有个永远站在你这边的人，确实是个很大的竞争优势。
Not to talk about relationships as a productivity tool, but the competitive advantage of having someone that's just always in your corner.
外面的世界嘛，基本上……
The rest of the world kind of is...
那种爱大多是基于你做了什么，而不是你是谁。
That love is mostly predicated on what you do, not who you are.
和一个真正在乎你的人在一起，这种爱是基于你这个人本身，而不是你做了什么，这种感觉真的很好。
Being in a relationship with somebody that really cares about you is predicated on who you are and doesn't really give a fuck about what you do, is pretty great.
这很难……
It's it's hard to...
我不知道。
I don't know.
不过，这很难宣传出去，因为现在有人可能会想，好吧。
It's hard to advertise that, though, because now someone might be thinking, like, okay.
我得找到这个东西。
I need to find this thing.
但这不是说你去找就能找到的。
But it's like, it's not necessarily something you find.
它就是自然而然发生的。
It just kinda happens.
但你刚才说的那个想法，就是先把一切都准备好再去找长期关系，我最近听好多人这么说。
But, what you just said about the idea of, like, having everything set before, like, looking for a long term relationship, like, I've been hearing that a bunch.
比如我跟一些朋友聊到这个，他们就说，等我事业起步了，等我卖掉这个，我就想，那得等到什么时候啊？
Like, when I talk to some of my friends about it, it's like, well, know, once I once I get this business started, you know, once I sell this thing, I'm like, well, how long is that gonna take?
所以你现在就是在推迟你心里觉得最有趣的部分，就是那种，我会……
So now you're just delaying what you definitely think is probably the fun part, which would be like, like, I'll I'll...
我跟一个哥们儿说，你肯定知道将来你会想，几个孩子、房子、你和她。
I told my one buddy, I'm like, you definitely know that in the future, you're thinking, like, however many kids, house, you and her.
就像养只金毛一样。
Like, that's like Golden retriever.
对，就是这样。
Exactly.
你肯定是在想，最终就是那样，对吧。
Like, you you definitely are thinking that's where that is at the end Mhmm.
当然。
For sure.
那为什么...
So what...
你现在为什么不朝着那个方向去努力呢？
How are you not acting in a way that would, like, build towards that now?
因为如果你快进到未来，你会觉得那比你拥有的其他任何东西都重要得多。
Because if you fast forward, you would wanna think, like, that is way more important than any of this other stuff I have.
不是说你不想要那些，但你可以同时兼顾两者。
Not to say you don't also want it, but you can just do both at once.
我觉得你在这一点上是个特别有自知之明的例子。
I think you're an example of unusual self awareness in that regard.
大多数人，包括我自己，大概到二十八九岁之前，都一直埋头忙事业，根本没想明白。
Like most people, certainly me included, I actually had my head on my own ass until I was about 28, 29, building the business thing.
所以这就是为什么我说，算是替我们这一代男生说吧，幸运的是，现在有这样的对话，比如……
And this is why I said sort of speaking for the generation of guys, fortunately, there are conversations, like...
还有像你或者克里斯·布姆斯特德这样的例子。
And examples of people like you or like Chris Bumstead.
比如C·布姆斯特德，他才多大，大概32岁左右吧，我记得。
Like, C Bumstead's only, what, like, '32, something like that, I think.
32、33岁。
'32, '33.
所以其实还挺年轻的。
So still, like, pretty young.
33岁。
33.
他做了那么多牛逼的事。
Everything he's fucking done.
哦，对。
Oh, yeah.
十五年前，我刚拿到两个学位离开大学的时候，互联网上根本没人聊这些。
That fifteen years ago, when I just left university after doing two degrees, the Internet wasn't talking about that.
那时候的YouTube都是PewDiePie的视频。
Like, YouTube was PewDiePie videos.
甚至可能连那都算不上。
And and maybe not even that.
那时候全是些乱七八糟的东西。
It was it was bullshit.
那时候的个人发展内容，不像现在这样，能针对你人生的不同阶段，专门定制，特别实用。
Like, there wasn't any personal development in the same way that was made to be applicable and and really curated for the stage of life that you're in.
你知道，个人发展的书就像托尼·罗宾斯的《唤醒内心的巨人》，那书挺好的，但内容比较宽泛，有点模糊，不像现在这样，专门针对你人生阶段的特定信息。
You know, personal development books are like Tony Robbins unleash the power within, which is great, but it's, like, broad ranging and a little nebulous compared with this is a specific message for you at your stage of life.
然后，对，你有点……
And then, yeah, you kind of...
我觉得与其说是人们选择去做别的事情，不如说……
I think it's less so that people are choosing to do something else.
问题是事情太多了，他们根本没想过自己未来想处在什么位置。
It's that there's lots to do, and they're not thinking about where do I want to be in future.
你提到这个很对，嘿。
You're right to bring up, hey.
如果你知道自己最终会到达那里，为什么不早点到呢？或者为什么不在旅程一开始就想想终点呢？
If you know that you're gonna get there, why not get there a little earlier, or why not think about the end destination when you're starting off on the journey?
我当然觉得，你知道，这对那些能……的人来说是这样的。
I certainly think that, you know, that is for the guys that can...
我是说，那个该死的凯文，搞社交媒体的家伙。
Mean, fucking Kevin, social media guy.
你什么时候结的婚？
When did you get married?
是23年还是20年？
'20 From '23?
22年？
'22?
22年。
'22.
22年。
'22.
然后他的周日就是去教堂、逛Costco、喝咖啡。
Then his Sunday is church, Costco, and coffee.
然后你就会觉得，你真是22岁的身体，52岁的心。
And you're like, I mean, you are the the '22 going on '52.
有点疯狂。
It's kinda crazy.
但真的很棒。
But it's brilliant.
跟我说说。
Talk to me.
那什么……
So what...
结婚了，但还是对健身房特别痴迷。
Married, but also still obsessed with the gym.
嫁给一个健美运动员，妻子得忍受些什么？
What does a wife have to tolerate if you're married to a bodybuilder?
哦，对。
Oh, yeah.
所以备赛那段时间绝对是最棘手的。
So the the preps were definitely the trickiest part.
因为说实话，对我来说，现在就是正常去健身房，正常吃饭，就像我平时的样子，不管这和真正的正常有多不一样。
Because honestly, for me now with, like, regular go to the gym, eat in a normal way, like my normal, So however different that is from, like, real normal.
那基本上是无缝衔接的。
That's kinda seamless.
就像，这些都是我自己平时就会做的事，很正常。
Like, that's all the stuff I just do on my own, like, normal.
就是说，我不一定需要别人特别照顾或者什么的。
Like, it's not, I don't necessarily need to be catered to or anything.
就是，好吧。
It's like, alright.
我现在就去健身房，然后我们回来。
I'm gonna go to the gym right now, and then we'll come back.
我们晚点再做这个。
We'll do this later.
而且，它不会让你觉得烦或者什么的。
And, like, it's not it's not in your face or whatever.
因为我一直是这样做的。
Because I've been doing that the whole time.
但是，真正的比赛准备，现在它几乎让我……
But, like, the actual show preps, now it it almost makes me...
从这个角度看，它让我有点讨厌健美比赛。
Like, this is an angle where it makes me, like, resent the bodybuilding shows.
不是说这是我最常想的，但就是有那么一点。
Not that that's the most I think about it, but just that percentage.
因为就像，你只想什么都不做。
Because it's like, you just wanna do nothing.
你练你的。
You do you do your workout.
你满脑子想的都是，比如，某天的那场比赛，而我参加的那些比赛都是在冬天到三月份之间。
All you're thinking about is, like, this show on this day, and the ones that I did were in the winter coming into March.
所以整个冬天，我就一直处于那种状态……
So it's the full winter period of time, and I'm just like...
我不是在生闷气，但很多本来可以更轻松的时候，我就只是那样，好吧。
I'm not stewing, but a lot of time where we'd normally be much more casual was kinda just me like, alright.
二十分钟内完成一小时的有氧。
Get an hour of cardio in twenty minutes.
随便吧。
Just whatever.
而且这……
And it's...
你知道，我们……
You know, we...
所以我在备赛期间会翻看一些照片。
So I'll I'll look back at pictures during some of the preps.
比如，天哪，我都不记得那天发生了什么，因为我满脑子都是这场比赛、这个比赛什么的，投入了太多精力。
Like, man, I don't even remember this day because I was thinking about this this show and this, like, competition and everything because I'm putting so much stuff into it.
而且这……
And it's...
所以这可能有点……
So that could be a little...
因为就是……
Because it's just...
你会有点退缩，这有点像……
You end up drawing back a little bit, which is kind of like...
第二次备赛就没那么严重了，因为第一次已经学到了经验。
Not so much in the second prep because you learn it from the first one.
但是当我们……
But when we're...
当那两个都完成的时候，他就说，好了。
When those were both done, he was like, okay.
现在我们又可以回到完全放松的状态了。
Now we can get back to totally regular chill.
而且，从整体来看，我觉得我处理得还不错。
And, but in the scheme of things, you know, I think I handled it pretty well.
就像，即使只是普通的健美训练，你知道，我觉得我不会到处走，除了体型之外，就向每个人炫耀说，哦，天哪。
Like, even just with the regular bodybuilding and stuff, like, you know, I don't think I'm walking around apart from, the size, just, like, advertising to everybody like, oh, man.
我只是个健美运动员，这听起来可能有点好笑，因为我觉得这大概就是别人对我的印象。
I'm bodybuilder only, which might sound funny for me to say because I guess that kind of is the perception.
但至少在我心里，我并不这么觉得。
But at least in my head, I don't feel like that.
你养了太多猫了，不像个健美运动员。
You got too many cats to be bodybuilder on.
所以你看起来很少依赖完美的条件。
So you you rarely seem dependent on perfect conditions.
人们应该怎么在这方面做得更好，尤其是进入冬天，外部动力少了很多？
How should people get better at that, especially going into winter, which removes a lot of the external motivation?
我觉得有……
I think there's...
嗯，你应该知道这个。
Well, you would know this.
有一个生理上的小角度。
There's a little physiological angle.
因为不晒太阳，你缺乏维生素D。
You got no vitamin d because you're not getting out in the sun.
不管这到底对人们有多大影响。
However much that is really affecting people.
但我觉得更多的是，你知道，就是……
But I think more so, you know, it's just...
天气更冷了。
It's colder.
我就不太出门玩了，你知道的，因为冬天的时候，能做的活动基本上就是在家里，或者去个俱乐部什么的。
I'm not going out and having as much fun, you know, because in the wintertime, the only stuff you really do activity wise would just be usually in your house or, like, you're going to a club or something.
而且，谁会真的去俱乐部啊？
And, like, who actually is going to clubs for real?
谁会真的去什么羽毛球俱乐部之类的？
Like, who really goes to their, what, a badminton club or or something?
我不是说那不会……
I'm not saying that wouldn't...
我是说那样挺好的，但谁真的会出门去做这些，还确保自己在冬天保持一定的娱乐活动量呢。
Like, I'm saying that would be cool, but who's actually going out and doing it and making sure that they're still maintaining, like, this certain amount of, like, fun activity in the winter.
就是……
It's...
你最后就会变得有点宅了。
You just kinda end up getting a little more seclusive.
但对我来说，至少我是这么想的，脑子里得有这种想法，就是，我越努力，进步就越大。
But it's, for me at least, this is kinda how I think it's more important to have this wiring in your head of, like, okay, the harder I go, the more progress I'll make.
因为如果我这么想的话，那如果我醒来，你知道，可能感觉不太好，或者没那么有动力去开始。
Because if I'm wired like that, well, then if I wake up and, you know, maybe I'm not feeling as good or as, like, motivated to get after it.
你知道，我的意思是，有一段时间，我一直在做……
You know, I mean, for a while, was doing...
我醒来，马上骑一个小时自行车，回来，几个小时后去锻炼，回来，再骑一个小时自行车，回来。
I'd wake up, instantly sit in the bike for an hour, come back, go work out a couple hours later, come back, go do the bike again for an hour, come back.
基本上就是重复同样的事情。
Like, it's very much just the same stuff and over again.
然后就会想，乐趣在哪里呢？
And it's like, where's the where's the fun?
或者至少对于健美比赛来说，乐趣在最后。
Or least for a bodybuilding show, the fun part is at the end.
所以就像你做了很多额外的工作，基本上没什么乐趣，直到最后那部分。
So it's like you're doing a lot of extra work with basically no fun until that later portion.
而且，你知道，你可以看着这些想，天哪。
And it's, you know, you could either look at that and think, oh my god.
这太糟糕了。
This freaking sucks.
或者你可以……
Or you could...
在我脑子里，我喜欢想象一个虚构版的Sam，这个版本会说，哦，天哪。
In my head, I like to imagine, like, maybe the fictional version of Sam where this version is like, oh, man.
Sam，今天特别难。
Sam, it's extra hard today.
好吧。
Alright.
太好了。
Sweet.
不错。
Good.
要比以前更努力。
Do it even harder than before.
你听过有人问泰森为什么凌晨四点起床去跑步吗？
Have you ever heard Tyson being asked about why he gets up at 4AM to go for a run?
我觉得大家都还在睡觉。
I think everybody's still sleeping.
马克，你能找到那个吗？
Can you find that, Mark?
这简直是冬季冲刺最好的理由了。
This is like the best Winter Arc justification ever.
看。
Look.
我过了五年非常严格的苦行僧生活，戒酒一千天，五百天没碰咖啡因。
I I did five years of pretty aggressive monk mode, a thousand days sober, five hundred days without caffeine.
那些日子，并不是交叉的。
They they weren't, crossover.
那简直会痛苦得要命。
That would have been fucking miserable.
它们是两件不同的事情，是两个实验。
They were two separate things, experiments.
还有那个特别复杂的早晨例行程序，比如做拉伸、散步、冥想、呼吸练习、写日记，所有这些，就像一座没必要的宏伟建筑，但那是为了弄清楚我到底是谁，然后锁定目标。
And this really elaborate morning routine where I was, like, doing stretching and going for a walk and and fucking meditation and breath work and journaling and all of this stuff, like this unnecessary cathedral of things largely, but it was me trying to work out who the fuck I am and, like, locking in.
而且不是整整五年都这样，但大部分时间都是。
And it wasn't for five years completely, but it was a good chunk of it.
这让我从27、28岁一直持续到大概32、33岁，然后我在34岁搬到了美国。
And that took me from '27, '28 to, like, '32, '33, and then I moved to America at '34.
在那里我取得的进步……
And the amount of progress that I made there...
我牺牲了很多东西。
I sacrificed a lot of things.
我不怎么出去玩了，但之前有十年时间，我每周出去两晚，玩到凌晨三点，大部分时间都是这样，经营夜店，参加各种社交活动。
I wasn't going out as much, but then I'd spent a decade going out two nights a week and partying until three in the morning for, you know, a good bit of it, running nightclubs, and doing all the social thing.
我就觉得，
I'm like,
而且你从那时候起就领先了。
And you're ahead from that time.
对。
Yes.
所以你享受了这种延迟的满足。
So you had this delayed gratification.
然后我现在就想，好吧。
And then I'm now like, okay.
我需要专注起来，做自己的事。
I need to lock in and do the me thing.
所以我觉得，冬季冲刺，对男生女生来说，虽然我不想说教，但真的可以是个好工具。
So I think the the Winter Arc for guys and for girls, although I don't wanna mansplain, can can be a really good tool.
如果你面对一段你知道会很黑暗、很艰难的时期，就决定，好吧。
If you have a period that you're facing that you know is going to be dark and difficult, just deciding, okay.
这肯定会很难，但我可以选择要么拼命努力，要么抱怨。
This is going to be tough, and I have the choice to either lock the fuck in or complain about it.
我选择拼命努力。
I'll take the locking the fuck in.
谢谢。
Thank you.
我总是在想，好吧。
I'm I'm always thinking, okay.
三个月后的我会希望现在的我做什么呢？
What would me three months want me to do right now?
你是不是凌晨四点半、五点就出去跑步，而不是晚点再跑？
Are you out running 04:30, 05:00 in the morning and not later in the day?
或者为什么拳手要那样做？
Or why fighters do that?
因为我不想做。
Because I don't wanna do it.
你知道，我的意思是，你只是……
You know, I mean, you just...
你必须做那些你不想做的事情。
You have to do things that you don't wanna do.
我不知道。
I don't know.
我觉得
I think
我想跑个步。
I wanna get a form run.
有时候我起床就去跑步。
Sometimes I get up and run.
我看到一些人，我喜欢和他们一起玩。
I see guys, and I like to hang out.
我看到车里的人。
I see people in the car.
他们，他们聚会。
They they party.
这都源于聚会和出去玩。
It came from partying and hanging out.
那些人，他们玩得很开心。
Guys, they're they're having fun.
我在跑步。
I'm running.
我觉得那可能是卡姆·海恩斯。
I think that might be Cam Haines.
我不确定那是谁。
I'm not sure who that is.
那是个非常白的迈克·泰森，如果那是那个跑步的家伙的话。
That's a very white Mike Tyson, if that was the dude that was running.
但我觉得那可能是卡姆。
But I think that might be Cam
海恩斯。
Haines.
那是别人。
That was somebody else.
资料画面。
File footage.
我们最后拍到了泰森。
We got we got Tyson at the end.
不错。
Cool.
不错。
Cool.
不错。
Cool.
他就在里面。
He was in there.
确实是这样。
It is.
但就像，一年后的你希望现在的你做什么？
But it's like, what would you in a year want you to do right now?
我喜欢这个问题。
I love that question.
真希望我当时能专注一点。
Wish I would have locked in.
我喜欢……
I like...
我觉得没人会这么想，因为每次你回顾过去的时候，你会想……
And I feel like nobody thinks like that because every time you're kind of retrospecting and you're like...
结果就是……
It ends up...
大家就是喜欢贬低自己。
Guys just love putting themselves down.
对。
Yep.
这个嘛，我听到别人这么说的时候并不会生气，因为如果你陷入这种“一切都糟透了”的低谷，也不一定是你的错。
This is, and I'm not upset when I hear people talk like this because it's not necessarily your fault if you're in this slump of, like, everything sucks.
有些可能确实是我的错。
Some of it might have been my fault.
有些呢，就是生活本身吧。
Some of it is just kind of, you know, life.
你不会……
You don't...
你永远不知道会发生什么。
You never know what might happen.
有时候你就是拿到了一手烂牌。
Sometimes you just get dealt a totally shithead.
但要是就这样自暴自弃，觉得一切都糟透了，那就不对了。
But it's like to just crumble into yourself and be, you know, everything sucks.
有什么意义呢？
What's the point?
你知道吗？
Oh, you know?
然后你就再也不去行动了。
And then you just never get after it.
当我听到这些的时候，我会想，嗯，你知道吗，如果……
And when I hear that, I'm like, well, you know, if if...
一年后的你，会希望现在的你做什么？
What would you in a year have wanted you to do?
因为我对这个有过一番长篇大论，就是当你真的为某件事焦虑得不行的时候，也许你……
Because I I went on a big kind of rant about this where when you're really freaking out anxious about something, and maybe you're...
有些事情确实值得焦虑，但有些事情你过度担心了。
Some things really deserve real anxiousness, but some things you over freak out about.
比如说当你真的非常紧张的时候，你其实不知道，因为你正处在那个状态里。
Let's say when you're really tweaking, you don't actually know because you're in it.
你不是从第三方的角度来看待这件事的。
You're not looking at it from, like, a third person perspective.
但就像，你知道，即使我正经历类似的事情，或者我正处在一个感觉像是低谷的状态，我一点劲头都没有。
But it's like, you know, even if I was going through something like that or I'm in this, like, what might even feel like a pit of, like, I got no hype.
我对正在做的事情提不起兴趣。
I'm not excited about whatever I'm doing.
感觉就像，这有什么意义呢？
It's like, what's the point?
我甚至看不到希望。
I don't even see it.
我会想，如果三个月后你不知怎么走出了低谷，通常有时候就是时间问题，自然就好了。
I'm like, well, if in three months, you somehow get out of your funk, which normally sometimes will just happen, it's just a time thing.
那么现在你已经到了三个月后的未来，这三个月可以说是在你追求某个目标上浪费了。
Well, now you are three months into the future, three months, you could say wasted towards whatever your certain goal may have been.
迷雾已经散去。
The veil has been lifted.
你又回到了正常的思维状态。
You're back to your normal kind of, like, thought process.
你会想，天哪。
You're like, holy crap.
胖了50磅？
Gain 50 pounds?
是的。
Yep.
那这下你真的惨了。
Well, now you're really screwed.
所以回到我之前说的，就是能保持状态，但让这成为你的常态。
So getting back to what I was saying before about being able to bring it, but have that be like just your normal state of being.
即使你真的经历低谷，比如特别艰难的事情，你知道，我甚至可以说，这取决于听众自己知道你的低谷是什么。
Well, even if you do go through a funk, like something really rough, you know, I I can even tell you this is like up to up to the listener to know what your funk is.
如果等你走出来的时候，你仍然保持了日常的节奏，也许不是百分之百，但你还在坚持做该做的事，你会感觉好很多。
If by the time you get out of it, you still kept up your normal routine of things, maybe it wasn't at, like, a 100%, but you were still going through your motions, you're gonna feel way better about it.
但就算我这么说，我也能理解为什么大家没有动力去做那件事，因为我刚才说了要按部就班地做。
But even me saying that, I could see how there's no kind of energy to wanna do that because I just said go through the motions.
没人……
Nobody...
大家宁愿什么都不做，也不愿意按部就班地做。
People would rather do nothing than going through the motions.
他们只想在特别有动力的时候才去做。
Like, they only wanna do it when you're extra motivated to do it.
人们认为，动力并不是做某件事的必要前提。
People believe that motivation isn't a necessary precursor to doing the thing.
动力是一种理想的心理状态，让你觉得你想做、应该做，或者做起来很容易之类的。
It's this optimal mental state where you feel like you want to do it or it's good to do it or it's easy to do it or something.
但感到有动力，其实是你现在的位置和做这件事之间一个多余的中间步骤。
But feeling motivated is an unnecessary middle step between where you are and doing the thing.
你完全可以不管有没有动力，直接去做。
You can just do it anyway.
没有动力你也可以做到。
You can do it without the motivation.
听听看，这是不是听起来很熟悉。
Tell me if this sounds familiar.
你定期训练。
You train regularly.
你吃得还算健康。
You eat reasonably well.
你感觉不错，但就是凭感觉过日子。
You feel fine, but you're just kinda going off vibes.
大多数人完全不了解自己身体内部发生了什么，这就是为什么我和Function合作。
Most people have absolutely no idea what's going on inside their body, and that is why I partnered with Function.
Function让你能进行超过160项高级实验室检测，涵盖激素、心脏健康、肾功能，甚至能检测出与50多种癌症相关的早期信号。
Function gives you access to more than a 160 advanced lab tests spanning hormones, heart health, kidney function, and even detects early signals linked to more than 50 types of cancer.
打个比方，你通常的年度体检可能只检测20个指标。
To put that in perspective, your typical annual physical might test 20 markers.
而Function能测超过160项。
Function runs over a 160.
这很厉害。
It's huge.
最棒的是，你每年测两次，所有数据都放在一个简单的仪表盘里。
Best of all, you test twice a year, and everything lives inside of a simple dashboard.
这样你可以追踪长期趋势，确保自己在往正确的方向走。
So you track trends over time, make sure you're moving in the right direction.
这种级别的检测通常要花几千块，但用Function，每年只要365美元。
And this level of testing would usually cost thousands, but with Function, it is $365 per year.
每天只需1美元，就能真正了解你身体里发生了什么。
Just $1 a day to actually know what's happening inside of your body.
现在，你还可以享受25美元的优惠，价格降到340美元。
And right now, you can get $25 off, bringing it down to $340.
想获得和我用的一模一样的血液检测套餐，并省下25美元，就点击下方描述里的链接，或者访问functionhealth.com/modernwisdom。
Get the exact same blood panels that I use and save $25 by going to the link in the description below or heading to functionhealth.com/modernwisdom.
那就是functionhealth.com/modernwisdom。
That's functionhealth.com/modernwisdom.
我周末写了这篇文章，挺有意思的。
I I wrote this thing this weekend, which is kind of interesting.
我当时在讲情绪冗余，但其实韧性也是一样的道理。
I was talking about emotional redundancy, but the same thing is true with resilience generally.
工程师设计系统时会留出备用容量，因为长期满负荷运转的系统很脆弱。
Engineers build systems with spare capacity because systems operating permanently at 100% are fragile.
桥梁的设计并不是为了承受普通周二的平均重量。
Bridges aren't engineered to withstand precisely the weight that they carry on an average Tuesday.
它们都留有安全余量，你可能也需要心理上的这种余量。
They're built with a safety margin, and you probably want the psychological equivalent.
如果你的情绪生活需要消耗95%的可用精力才能维持正常运转，那么任何意外都会变成灾难。
If your emotional life requires 95% of your available capacity merely to remain operational, anything unexpected becomes catastrophic.
这和我们刚才说的一样，如果你的基础能力远超日常所需，那就是系统中的冗余。
And that's the same as we're talking about here that if your baseline capacity is way more than you need to operate, that's redundancy in the system.
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