爸爸生活 + 健康习惯

大家好，欢迎收听《不过度思考》的又一期节目。这是一档由泰莫和宝宝共同参与的三方播客。泰莫，你和宝宝最近怎么样？

Hello, and welcome to yet another episode of Not Overthinking. This is a three way podcast with Taymor and the baby. Taymor, how are you and baby doing?

宝宝状态不太好。她现在四个月大了，据说婴儿会经历所谓的睡眠倒退期，每隔几周或几个月，由于生长突增和心理发育等变化，宝宝的睡眠模式会突然发生改变。

Baby's not doing so good. She's basically, she's four months old now, and they say that babies go through these phases called sleep progressions, where, like, every few weeks, every few months, because of growth spurts and changes in the in the mental development and stuff like that, the baby's, like, sleeping pattern will just, like, change quite suddenly.

然后

And

所以最近几天她的睡眠模式有点混乱。昨晚她...我是说过去一周到两周里，她基本上每隔一小时到一个半小时就会醒来，需要露西亚安抚或喂奶之类的。是的，露西亚基本上每隔一到一个半小时就得起床，所以几乎没怎么连续睡过觉。除了早上我试着带宝宝三小时左右，就像我们现在做的那样。

so her sleeping pattern in the last few days has been a bit mental. Last night, she was kind of like I mean, she kind of over the last maybe week or week and a half, two weeks, she kinda wakes up every hour to hour and a half and needs to then be settled by Lucia or maybe fed, etcetera. And so yeah. Lucia basically has to get up every one to one and a half hours, and so it doesn't get much uninterrupted sleep Yeah. Apart from when I try and take the baby in the morning for, like, three hours or something, which is what what we're currently doing.

但最近两天宝宝确实有点反常。昨晚她频繁醒来，哭闹得很厉害。要知道之前她晚上开始能连续睡三四个小时，之后才会变成一两小时的短睡眠。但现在连这个都做不到了。

But, yeah, in the last couple of days, baby's just gone a bit mental. And last night, she basically was getting up super frequently, just like loads of crying. Yeah. She you know, we kind of there was a point where she would, like, sleep for a long stretch of maybe three or four hours and and at the start of the night and then do the, shorter, like, you know, one to two hour sleeps. But, yeah, she's not she ain't doing that now.

所以，嗯，虽然不算太异常的情况，但...

So, yeah, pretty you know, nothing too out of the ordinary. But

那具体是

So what kind

的繁重。

of taxing.

这对你和露西亚有什么样的影响？比如，整个需要每九十分钟醒来安抚宝宝的情况？

What kind of impact does that have on you and Lucia? Like, this whole, like, having to wake up every ninety minutes to settle the baby?

我是说，这对我影响不大，因为通常我能继续睡，除了昨晚，那里，像是，有

I mean, it doesn't have that much impact on me because I can usually sleep through it apart from last night where, like, there

很多

was a lot

比平时更多的哭闹和尖叫。所以我也起来了好几次。但我发现很容易就能很快再睡着。所以，是的，对我来说，这还好。但对露西亚来说，我想这些天对她来说，一个好日子就是晚上能睡上大概三小时，然后早上我带艾莎时她能再睡三小时左右。

more crying and screaming than usual. And so I was also getting up a bunch. But I find it quite easy to go back to sleep quite quickly. So, yeah, I mean, for me, it's it's poorly fine. But for Lucia, I mean, I think a good day for her these days is getting, like, maybe, like, three hours of like, a good day would be, like, three hours of sleep three to three hours of sleep in the night and then, like, sort of three hours in the morning when I take Eiza.

而那晚上的三小时睡眠，是分散在三十到六十分钟的小段里。糟糕的日子就像昨晚，我不知道，她可能睡得比那还少。所以是的，我觉得这肯定非常艰难。但我想，作为妈妈，体内有些荷尔蒙的变化能让你某种程度上更好地应对这种情况，否则以那样的睡眠模式，除非是为了宝宝，我觉得很难坚持下去，你知道吗？

And that that night three hours sleep is, like, spread out over, like, thirty to sixty minute chunks. Then a bad day would be, like, last night where, I don't know, she probably got less than that. So yeah. I mean, I think she it's definitely very hard. But I think there's there's also some, like, hormonal stuff that happens when you're a mom that lets you that, like, kinda makes it more lets you get through it in a way that, like, it would be I think it would be hard to survive in that kind of sleep pattern unless it was like for your baby, you know?

就像，如果你的工作就是不断叫醒你、打扰你，你知道，如果是其他任何原因，你可能会更快疯掉。我是说，确实有人因为照顾宝宝而崩溃。嗯。

Like, if your job was just like waking you up and like paging, you know, like, if there was any other reason, you know? Yeah. Like, I think, like, you'd just go mental a lot quicker. I mean, people do go mental from the baby thing. Mhmm.

实际上，我看到了你朋友马特·迪维拉发布的一个视频，讲述了他遇到的一些挑战。对，基本上就是九个月几乎没怎么睡觉的日子。

And actually, I I saw a video posted by your buddy, Matt DiVella, about some challenges that he had Yeah. Of, like, not basically nine months of, like, basically no sleep

是啊，类似的情况。我看到了那个视频。确实，那简直太疯狂了。

Yeah. Kind of thing. I saw that. I was Yeah. That was mental.

哇，那绝对疯了。

Woah. That was absolutely mental.

没错。当我看到时，我就想，天哪。相比之下我们轻松多了。但你也知道，人有时候确实会崩溃，不过我觉得可能有些荷尔蒙因素在起作用，让妈妈们不会那么快崩溃，反而能硬撑一段时间。老兄。

Yeah. When I saw that, I was like, damn. We got easy, you know, comparatively. But, yeah, obviously, you know, people do get mental at some point, but I think there's probably some hormonal thing going on where, yeah, the mom doesn't go mental as quickly as she would otherwise and can kind of, like, power through for, you know, periods of time. Mate.

是啊。

Yeah.

她们是怎么做到的？

How do they do it?

天啊。没想到这变成了一个关于尊重女性的播客话题。

God. Didn't realize this was a respecting women podcast thing.

我也在想那些必须工作的妈妈们。因为，整个产假的事情，不是每个人都能做到的。

I'm I'm also thinking like like moms who have to work. Because, like, the whole maternity leave thing is, like, is a thing that not everyone can can do.

是啊。特别是在美国，通常产后六到八周左右就要回去工作。产假是按周算的，不是按月，这已经是常态了，挺疯狂的。

Yeah. Think particularly in The US, it's, like, pretty normal to go back to work after, like, six or eight weeks or something. Like, you get weeks of maternity leave, not months of maternity leave, and that's kind of the norm, which is quite crazy.

老兄，简直离谱。

Mate, absolutely mental.

嗯。宝宝情况就是这样。不过她是个小可爱，所以一切都好。

Yeah. So that's how baby's doing. But, yeah, she's a sweetie. So it's all good. Yeah.

你最近怎么样？

What's going on with you these days?

我...我还有些后续问题想问。但是...

I I have have more follow-up questions on this. But

行吧。没问题。可以的。我们可以继续聊。

Okay. Fine. Fine. Yeah. We can do it.

好的，让我深入探讨后续问题。保罗·格雷厄姆写过一篇文章，你可能读过。他在文中提到，自从有了孩子后，他现在每天能体验到多次真正的快乐。

Yeah. Let's let me dive into follow-up questions. Paul Graham had a essay that you probably read Yeah. Where he talked about how since having the kid since having kids, he now experiences, like, true joy, like, multiple times a day. And Yeah.

在有孩子之前，他可能十年才经历一次真正的快乐。这种变化就像，哇，简直不可思议。你在多大程度上也有这种体验？

Pre pre kids, he maybe experienced true true joy, like, once a decade or something like that. And how it's just, like, such a such a, like, woah kind of thing. To what extent do you have that experience?

关于真正的快乐这件事。当宝宝特别可爱的时候，确实会产生一种独特的喜悦，这种快乐几乎是自动产生的。比如她对你笑一下，或者只是看起来萌萌的，发出可爱的声音，就能让你开心。而在有孩子前的生活里，我实在想不出还有什么其他事情能如此稳定可靠地带来这种快乐。

The true joy thing. I mean, there is a kind of, you know it is like, when when I when the baby's being really sweet, it is like quite a unique kind of joy that sort of automatically just like makes you happy. You know, just like one look at her will sort of make you happy if she, like, smiles at you or something like that or if she's just like looking cute or whatever or makes a cute noise or something like that. Whereas I think a few other things. I can't really think of anything else in pre baby life that would give you that hit of joy in a relatively repeatable, predictable way.

是的，不过我并不完全认同PG的观点。我仍然非常享受以前喜欢的事物，而宝宝更像是给我的人生作品集增添了一个美好的章节。

Yeah. Yeah. I can't relate to the PGs thing that much. I mean, I still really enjoy the stuff I used to really enjoy. And and the baby is a great addition you know, to my body of work.

等宝宝再大些，能和她互动时，可能会开启新的体验维度。但我现在还没达到PG描述的那种'天啊他说得太对了'的程度。

Yeah. I mean, probably when baby's a bit older and you can sort of interact with them and stuff, I think that probably unlocks, like, its new dimension. But, yeah, I can't relate I can't, like, super I'm not like, oh my god. PG is, like, absolutely right. You know?

嗯，也许以后会吧。

Mhmm. Yet. Maybe at some point.

明白了。记得上次聊天时，我问过孩子对你生活的影响，你说就像是多了一个需要兼顾的领域，虽然会占用其他领域的时间，但因为享受这个新领域所以值得。现在还是这样吗？是的。

Nice. And I think last time we spoke, I was I was quizzing you about, like, the impact of baby in your life, and you said that, like, yeah, it's just this other kind of sphere that just sort of gets juggled in with the other spheres. And yeah, takes time away from the other spheres, but that's okay because you enjoy this particular sphere. Is that still true? Yes.

是的，我想确实如此。它显然正逐渐变成一个更大的圈子。我觉得这是一种很好的与人建立联系的方式。就像昨天我们带宝宝出去吃早餐时，咖啡馆里所有人都觉得她可爱，大家会打招呼说‘嗨，小宝贝’，还会对她咿咿呀呀地逗弄。

Yeah. I think I think so. It's kinda gradually becoming a bigger sphere, obviously. I think it's quite a nice it's quite a nice way to connect with people. Like when we went out for breakfast yesterday with Baby, everyone in the cafe or whatever thinks she's cute, it's like her saying, oh, hi, baby, and kind of like cooing over her.

这种互动让人感觉很好，因为它仿佛把你和其他人连接起来。而以前，你知道，你只是个孤立的小个体，即使在本地社区活动，也几乎不与人交流，没有理由或借口去和其他人产生交集等等。

And you feel that feels nice because it feels like it's sort of connecting you to these other people. Whereas before, you know, you're just a little, you know, atomized individual going about, you know, you're going about stuff even in your local community, but not really interacting with other people, not really having a reason to interact with other people, not really having any excuse to interact with other people, etcetera.

真不错。

Nice.

好吧，她可能很快需要从背带里出来了，不过再看看。你最近怎么样？

Okay. She might need to get out of the carrier soon, but let's see. Let's see. Yeah. What's the latest with you?

你的育儿之旅进展如何？

How's your baby journey?

育儿之旅很顺利。我们距离预产期大约还有三个月。是的，宝宝将取名比约恩。谢谢关心。

Baby journey is good. We are approximately three months away from Nice. Yeah. Baby being Bjorn. Thank you.

我们今天和昨天都在香港婴儿用品博览会度过。

We spent the last today and yesterday at the Hong Kong Baby Expo.

没关系。好的。抱歉。

Which is okay. Okay. Sorry.

哦，如果你没那么糟糕的话。

Oh, if you're not that bad.

我得我得处理这件事。好吧。刚才被打断了。

I'm I'm gonna have to deal with this. Alright. So we've been for that interruption.

我们我们这两天一直在香港婴儿用品展，那是在一个巨大的会展中心，感觉有成千上万的人涌入这个庞大的展厅，里面有数百个摊位卖婴儿用品，人们拖着行李箱、推着装满婴儿的婴儿车，还有大包小包的购物袋。虽然有点让人应接不暇，但我们淘到了一些不错的婴儿装备。很好。过去一周我们一直在做功课，看各种YouTube视频。多亏了——

We we've been at this Hong Kong Baby Expo for the last, like, two days where where which has it's in a massive convention center, and there's literally, like, tens of thousands of people of or what it seems like just absolutely ran into this enormous convention hall with, like, hundreds of, like, stalls of people selling baby stuff and people sort of lugging around suitcases and, like, strollers full of babies and, like, loads of shopping bags and everything. And a bit of an overwhelming experience, but we got we got some good deals on some baby gear. Nice. So we've we've we spent the last week or so researching and watching all the YouTube videos. And thanks to Yeah.

Lucia整理的关于婴儿用品推荐的那些资料，让我们熟悉了各种东西。我们还做了个详细的Notion页面。然后趁打折买了一大堆，剩下的可能会从美国亚马逊买，寄到香港。这过程挺有意思的，我现在知道吸奶器这种东西了。

That Lucia put together around, like, baby recommendations and stuff and becoming familiar with, like, all the things. And we made a big Notion page about it. And then we just bought a bunch of stuff that we were like that we got on a good deal, and we'll probably get the rest off of, like, Amazon US and get it shipped to shipped to Hong Kong. But it's been quite fun. I now know that breast pumps are a thing.

而且我知道——是的，我现在知道婴儿有弹跳椅，还需要——

And I know Yep. I now know that people have bouncers for their babies and that you need

你们买Spectra S1了吗？

a Have you bought the Spectra s one?

是的。Spectra s1吸奶器配那些配件。我们按你的推荐买了Baby Bjorn摇椅。我们共同的朋友Sara Dietschy——多年前上过我们播客的那位——刚发布了一个视频。

Yes. The Spectra s one pump with, like, the stuff. We got the baby Bjorn bouncer on your recommendation. Our mutual friend, Sara Dietschy, who we had on the pod many, many years ago, released a video.

是她。

This her.

她大约一年前生了孩子。所以一周前她发了个婴儿用品推荐视频，时机简直完美。她推荐了Uppababy Cruz V2推车配Mesa V3安全座椅和摇篮，我们心想干脆就照搬Sara的配置方案。

She had a baby about a year ago. So she released a video of, like, baby gear recommendations, like, a week ago Yeah. Which was just, like, so perfectly timed. And she recommended the upper baby cruise v two with the Misa v three car seat with the bassinet, because we're like, alright. Let's just go for the Sara DB stack.

现在我们在看婴儿床之类的，发现这些床设计得真绝——它们把斯堪的纳维亚美学玩到了极致。有款Stokke床能随着孩子成长扩展尺寸，我看着视频就在想...

Yeah. And now we've been looking at, like, cribs and stuff and being like, you know, these cribs are looking really mad. They've they've really perfected the Scandi design aesthetic of, like, certain cribs. And there's the stocking crib, which is like it become it, like, expands as the kid grows up, and it's like, I'm watching

哇哦。

a video. Wow.

这真的很酷。重新体验这种购物狂欢还挺有意思的。

And that's really cool. And so it's just it's kinda nice getting into a sort of new gear shopping spree.

是啊，这些装备确实有趣。但离谱的是它们能做得那么复杂，明明很普通的东西价格却能那么高，懂我意思吧？

Yeah. Yeah. The gear is kinda fun. But it's crazy how, like, elaborate the stuff gets and how, like, expensive stuff can get for seemingly just, normal things. You know?

是的。但这也存在一个上限。不像手表那样，比如手表就没有上限。高端产品的价格仍然远低于苹果产品，这是有原因的。

Yeah. But the the there also is an upper limit to it. It's not like watches, for example, where there is no upper limit to it. It's like there's a reason like, the the highest end stuff is still way cheaper than, like, an Apple product, for example.

是啊。比如，最高端的摇篮或婴儿车可能也就五千美元左右吧？我不太确定。

Yeah. Like, probably the highest end bassinet or car would be, like, five k or something. Right? I have I don't know.

最高端的，我是说最高端的控制器大概一千美元。然后你可以进入五千美元的领域，比如英国皇室手工缝制的皮革款，但这看起来...

Highest maybe I mean, highest highest controller is, like, one k. You you can then go into, like, the five k territory with, like, the the British royal family hand stitched leather one, which is just seems

对我来说。

to me.

但那属于超豪华级别，而那种高端中产或高端产品，比如婴儿车中的特斯拉，也就七八百美元左右，你知道...

But that's, like, sort of ultra luxury, which but, like, the premium premium mediocre or, like, premium high end, know, kinda like the Tesla of prams is quite only, like, 700 or $800, you know, that

那种东西。

kind thing.

好吧。嗯。是啊。所以，你知道的，这挺好的。

Okay. Yeah. Yeah. Yeah. So, you know, it's been good.

给宝宝购物感觉挺好的。是不是

Been good doing the baby shopping. Does it

现在买这些东西让你感觉更真实了？

feel more real when you're buying the stuff now?

你知道，我们参加了一个产前课程，那时候才真正感觉真实，因为就像，你知道，我们所在的这家医院为特定预产期的人开设了这个产前课程。就像是你能

You know, we we attended an antenatal class, and that was when it really felt real because it was like, you know, this hospital that we're at was putting on this antenatal class for people with a certain due date. It was like Can you

解释一下什么是产前吗？因为我第一次听到这个词时非常困惑，因为我

explain what antenatal is? Because when I first heard this word, I was very confused because I

以为，等等。

thought, wait.

我是支持生育的。是的。不。不。我不是在开玩笑。

I'm I'm pronatal. Yeah. No. No. I'm not joking.

我当时就想，等等。为什么是产前？

I was like, wait. Why is it antenatal?

是的。产前（antenatal）拼写是a n t e n a t a l。我认为natal意为出生，anti表示之前，所以就是出生前的意思。然后还有产后（postnatal），即出生之后。

Yeah. So antenatal is spelled a n t e n a t a l. I think natal means birth, and anti means before. So it's before birth. Then you have postnatal, which is after birth.

所以产前期指的是怀孕期间宝宝尚未降生的阶段。因此会有产前课程，也就是分娩前的课程，教你了解分娩过程和宫缩原理之类的知识。但这感觉像是回到了医学院，因为那就像是在医院晚上由一位助产士主持的小组研讨会，一群人聚在一起。但感觉非常真实，因为这是我人生中第一次真正产生了兴趣——我的意思是，我成了相关利益方。好吧。

So the antenatal period is referred to as, like, when you're pregnant and baby has not yet arrived. And so there are antenatal classes that are, like, before birth classes to teach you about how birth works and how labor works and stuff like that. But that felt like being back in med school, in that it was like a small group seminar in an evening in a hospital run by one of the one of the midwives with, like, a bunch of people in the group. But it felt really real because for the first time in my life, I had a I was I I had a genuine, like, interest, you know, interest meaning, like, I'm I was an interested party in the Okay. Yeah.

对所讨论的内容产生了切身关联。

In the thing that was being talked about.

哦，明白了。这不再是抽象的知识了。

Oh, okay. Yeah. It wasn't just abstract knowledge.

对，不是抽象知识。总之，就像在医学院里，其实你也学不到关于...

Yeah. It wasn't abstract knowledge. Anyway, it was like, you know, you know, in in medical school as well, you don't really learn about the

抱歉抱歉。K，我们先让她说完。好了宝贝。

Sorry. Sorry. K. Let's just let her finish talking. Okay, baby.

那个...Kakanachari，你有什么要说的？好的。我不确定听众是否喜欢这样，但...

What what Kakanachari, what do you have to say? Yes. Okay. I don't know if this is nice for listeners or not, but

知道那里什么都没有

know there's nothing

看看它。是的。哦，是的，亲爱的。对。是的。

to look at it. Yes. Oh, yes, sweetie. Yeah. Yes.

是的。好的。我想我们完成了。好吧。你为什么不继续呢？

Yes. Okay. I think we're done. Okay. Why don't you continue?

好吧。随便吧。你只能继续了。好的。

Okay. Whatever. You'll just have to continue. Okay.

你为什么不暂停或静音你的麦克风呢？

Why don't you pause your microphone or mute your microphone?

哦，对。对。对。对。太好了。

Oh, yeah. Yeah. Yeah. Yeah. Great.

好了。总之，在医学院里，你学到的关于分娩和产程的知识，比如你只有大约二十分钟学习正常分娩是什么样子的。然后你会学习各种可能出错的情况，前置胎盘的百分比，胎盘早剥的百分比，所有那些可能发生的各种问题。所以尽管我做了八个月的妇产科医生，还在医学院教过相关研讨会，我意识到自己已经完全忘记了正常产程的进展，因为这并不是考试中特别会问到的东西。

There we go. Okay. Anyway, in medical school, the stuff that you learn about birth and labor and things, you learn, like you have, like, twenty minutes on, like, the like, what a normal labor looks like. And then you have, like, on all the different ways it can go wrong, percent of previa, percent from drop abruption, all the different things that like, all of all of the all of the stuff. And so I never really even though I did Obdan Ghani for, like, eight months as a doctor and had was, like, teaching seminars about it in medical school, I just realized I completely forgotten how, like, normal labor progresses because it's just not a thing that you that gets particularly asked about in exams and things.

而且，你知道，我记住了所有关于胎盘早剥的不同方式及其所有问题和相关事项的助记符。第一次，我就想，告诉我正常的情况是怎样的。告诉我助产士实际上都做些什么。哇，就像是分娩的三个阶段。

And, like, you know, I had all the mnemonics for all the different ways the placental abruption works and all the all the problems and things like that. For the first time, I was like, tell me how normal like, what normal looks like. Tell me what a midwife actually does like. Woah. It's like the three stages of labor.

就像是，哦，好的。明白了。酷。一切都开始说得通了，所有事情都开始连贯起来了。

It's like, oh, nice. Okay. Cool. It's all making sense. It's all starting to fit together.

然后我和伊兹就开始提问，主持课程的助产士非常棒。她是个英国人，以前在NHS工作，几十年前搬到了香港。所以她了解NHS和香港体系的差异，非常有趣。就在几周前，这一切真正触动了我。

And so then Izzy and I were asking asking questions, and, like, the midwife who was running sessions was really good. She was a Brit who had previously worked in the NHS and had moved to Hong Kong, like, a couple of decades ago. So she kind of knew NHS versus Hong Kong system. It was just very interesting. And that was when this was, like, a couple of weeks ago where it really hit me.

那种感觉就像是，天啊。我们真的要有个孩子了。这不再只是一个抽象的概念，而是正在变成现实。我想是因为我有十年前坐在分娩课堂和现在坐在分娩课堂的强烈对比，现在我会说，告诉我所有细节。这超级有趣。

What was like, holy shit. Like, we're we're actually having a baby. Like, this is this is becoming real now rather than just an abstract concept. I think because I had such the contrast of sitting in classes about labor ten years ago versus sitting in classes about labor now and being like, tell me tell me all the details. This is this is super interesting.

好吧。是啊，你从未真正关注过正常情况是怎样的，这真有趣。嗯，好的。

Alright. Yeah. That's so funny that you never really focus on just what a normal one looks like. Yeah. Okay.

所以这种感觉是真实的，而且是好的那种。是的，它

And so it felt it felt real in a good way. Yeah. It

让人相当兴奋。而且，现在每次我和那些有孩子的创业兄弟们进行Zoom通话之类的，我们都属于

feels pretty exciting. And, yeah, now anytime I have, like, a Zoom call or whatever with, like, an entrepreneur bro who has kids, then we all belong

糟糕的经历。是的。是的。

to bad experience. Yeah. Yeah.

是啊。是啊。

Yeah. Yeah.

那真是太好了。

That's quite nice.

这简直太棒了，因为每个人都有自己独特的经历或建议，诸如此类的东西。所以我现在有点像在吸收这些智慧。我最近读了几本育儿书籍，而Izzy则特别热衷于阅读关于孕产的书，比如这本叫《母性诞生》的书，听起来非常不错，因为我一直在听它的有声书二手版。是的。

That's that's super nice because everyone has, like, their own experiences or advice, all that all that sort of stuff. So I'm now kind of soaking up the the the sort of wisdom. I've been reading a few, like, parenting books, and Izzy's been super into reading books about, like, maternity and, like, this book called Matrescence, which seems to be very good because I've been hearing the audiobook of it secondhand. Yeah.

感觉怎么样？

What's the vibe?

那种感觉，那种感觉，那种感觉就是，我们有像‘青春期’这样的词来描述从青少年时期经历发育的阶段。但对于女性成为母亲、经历向母职转变的这个过程，却没有一个专门的词汇。这本书的作者提出了‘母性诞生’这个词，意思是说，这实际上是一个完整的过程，包含了所有你能预料到的变化。它描述了情感上的体验，以及那些因为极度缺睡而恨不得掐死自己宝宝的日子里的感受。

The vibe the vibe the vibe of that is that we have words for things like adolescence, which is that period of development from, like, you know, when you're a teenager and going through puberty and stuff. But there isn't really a word for when, as a woman, you become a mother and you've got this sort of transition into motherhood where, like, everything changes. And so the whoever wrote that book proposes this word matrescence, which is like, actually, this is a whole thing, and these are all of the changes that you would expect. And this is how, like, it felt emotionally. And these were the how it felt like on the days where I, like, wanted to kill my baby because I was, like, so sleep deprived.

而且，没人告诉我这是正常的。后来我才发现其实每个人都有这样的经历，只是没人真正谈论它。这本书还涉及了与向母职转变相关的各种不同的事情。嗯。听到这些片段非常有趣，断断续续地...

And, like, no one told me this was normal. And then I realized actually everyone has that experience, but no one really talks about it. And, like, kinda going through all of the different stuff associated with that sort of transition into motherhood. Mhmm. It's been very interesting hearing, like, snippets of that on and

是啊。就像

off Yeah. As

这一切都逐渐变成了一回事，老兄。

It's all just becoming becoming a thing, man.

你那个工作上的存在主义危机怎么样了？就是我们跟Derek聊的那个？

How's your how's your work existential crisis that we talked to Derek about?

哦，那个基本上已经解决了。

Oh, that's basically been resolved.

真的吗？等等，什么？是未来六个月还是说...

Really? You know? Wait. What? For the next six months or, like, for

是啊。我是说，总会有那种小型存在主义危机的。就像...这个嘛，其实前几天我还在看Colin和Samir采访Pokimane的那个视频。

how Yeah. I mean, there's always, like, a mini existential crisis. Like, the the and this is also a a fairly like, I was I was listening to the Colin and Samir interview with Pokimane, like, a couple of days ago.

他们专门采访创作者之类的。

They, like, interview creators and stuff.

对吧？创作者之类的。是的。

Right? Creators and stuff. Yeah.

这很像内部棒球。就是，有点像，嗯。

It's quite like Inside Baseball. It's, like, kind of Yeah.

是啊是啊。这完全就是，为创作者量身定制的游戏。不过大多数关注他们播客的人其实只是对创作者经济普遍感兴趣，而非创作者本身。但他们问她一个问题，比如，你觉得一切都要崩溃的频率有多高？

Yeah. Yeah. It's, like, full on, like, the creator game for people who are creators. Although mostly the people that follow their podcast are actually people who are just generally interested in the creator economy rather than creators themselves. But one of the questions they asked her was, like, you know, how often do you feel like it's all it's all falling apart?

她回答说，哦，大崩溃的话一年一次。小崩溃一年两次。但轻微崩溃的话，每两三天就有两次。他们就说，哦，对，这也是我们的经历。

And she was like, oh, in a really big way, once a year. In a small way, like, twice a year. But in a minor way, like, two every two or three days. And they were like, oh, yeah. That's been our our experience as

崩溃具体指什么？

well. Before apart, meaning what?

哦，比如我的职业生涯完蛋了。我真的不知道该往哪个方向走。这样真的行得通吗？这个视频的播放量比我预期的少，这是末日的开始吗？

Oh, like, my career is over. I don't really know where to take this. Like, is this really working? Like, the this video got fewer views than I thought it would be. Is this the beginning of the end?

懂吗？所有这些乱七八糟的事。

You know? All of all of the stuff.

但我以为你的事情更像是，不那么关乎‘我知道自己在做这件事，但不确定是否有效’，而更像是‘我到底想做什么？我还想继续做这件事吗？’

But I thought your thing is more like is less about, oh, I know I'm doing this thing, and I don't know if it's working. It's more like, you know, what do I wanna do? Do I still wanna, like, do this thing or something?

是的。所以更多是那种情况。某种程度上它通过某种方式解决了——我最近从我朋友安·劳拉那里学到一个词，她运营着Nest Labs博客，写这类内容。她下个月有本新书要出版，我已经读过了，非常棒。

Yeah. So it was a bit more of that. It kinda got resolved by being in that you know, there's a there's a phrase I learned recently from my friend, Ann Laura, who runs the blog Nest Labs, who writes about this sort of stuff. She has a book coming out, like, next month, which I've read. It's very good.

书名叫《微小实验》。她提到了‘阈限空间’这个概念。你听过‘阈限空间’这个术语吗？

It's called Tiny Experiments. And she talks about the concept of liminal spaces. Have you heard this term, liminal spaces?

听过。推特上有些人特别喜欢这个词。

Yeah. Yeah. Certain people on Twitter love that term. Yeah.

哦对。没错。我在她书里第一次看到这个词，她给我解释的。对于不了解的人，阈限空间就像是处于两个不同空间之间的过渡地带。

Oh, right. Right. Yeah. I'd I'd I'd never heard of it until I read it in her book, and she told me about it. And so for people who don't know, a liminal space is sort of like when you're in the space between two different spaces.

比如你乘坐从伦敦飞往香港的航班时，飞机上的时间就是介于伦敦和香港两个目的地之间的阈限空间。同理，如果你处于大学毕业和开始第一份工作（或投递第一批简历）之间的暑假，那也是阈限空间——你既不属于这里也不属于那里，悬而未决，不确定自己真正想要什么等等。她在书中建议，当你处于这类过渡状态时，人们常会急于抵达某个明确终点，因为这种不确定的阈限状态让人不适。

So for example, if you're on a flight from, let's say, London to Hong Kong, where the time of the airplane is a liminal space in between these two destinations of London and Hong Kong. Similarly, if, let's say, you are in the liminal space of the summer holidays in between graduating university and starting your first job or applying for your first set of jobs, that's a liminal space where you're like, you're neither here nor there. You're like sitting in the space. You're not really sure what you want, etcetera, etcetera. And her advice in the book is that when you're in a liminal space in between these two kind of things, firstly, a common kind of a common thing that people do is that they rush to try and get to one of this one of the actual destinations because it feels uncomfortable and uncertain being in this liminal space where you're like, I'm not really sure.

就像...你缺乏确定性，不知道方向，可能感到迷茫。所以她给出的建议是：停留在那个空间里，并意识到——如果你正处在这样的阈限空间，其实没关系。

It's like, you know, you don't really have certainty. You don't really know where you're going. Maybe you feel a bit lost. And so her advice on this is to stay in that space and recognize that, hey. If you're feeling like you're in one of these liminal spaces, it's actually okay.

成长往往发生在这里，你需要让你的身体、头脑、心灵、直觉和灵魂共同沉浸在这种不确定的状态中一段时间，然后关于你真正想做什么，或者你想如何引导生活或工作的方向，答案会逐渐显现。奇怪的是，大约一个月前我读到这本书时，正值我深陷存在主义危机。现在有了术语描述这种感觉——哦，我确实觉得自己正处在这个阈限空间里。好吧，是的。

This is where growth happens, and you kind of need your body and your mind and your heart and your gut and your soul to sort of, like, sit in this uncertainty for a while, and things start to reveal themselves in terms of, like, what you actually wanna do or what direction you wanna take your life or your work. So it was weird that, like, since I I I read this book maybe, like, a month ago, around the time where we're I was in the midst of this existential crisis. And just having the terminology for like, oh, I'm I definitely feel like I'm in this liminal space right now. Oh, okay. Yep.

我感到有些迷茫，有些不确定，甚至质疑意义何在。就像在多个选择间徘徊：该往这里、这里还是这里走？但意识到'这是一种特定状态'后，我反而不必急于得出任何结论。

I'm feeling a bit uncertain, feeling a bit lost, feeling a bit like, what's the point? Feeling a bit like, do I go here, here, here, here? It's like, oh, okay. This is a thing. I'd and the fact that I now I had the terminology for, like, this is a thing meant that I didn't have to rush to get to any kind of conclusion on it.

这对我帮助很大。另一个帮助是和你、德里克在播客中的讨论，以及线下与朋友同事关于这类话题的交流。最意外的是第三点：我去度了个小蜜月，和伊兹去台湾待了五天。在那里我睡得特别多——

So that was super helpful. The other thing that was helpful was just kind of, like, yeah, talking through it with you and with Derek on the podcast and also various conversations I had with friends and colleagues and stuff offline about this sort of thing. Kinda made me realize, you know, there was that. The the third biggest thing, which I didn't I didn't expect, is that I went on holiday. I took a little baby moon where Izzy and I went to Taiwan for, like, five days, and I slept so much while I was in Taiwan.

然后

And

伊兹提醒我注意到：'每次度假你都会连续睡上三天左右，你觉得这是什么原因？'

I noticed that so the the this is something that Izzy pointed out to me. She was like, every time we go on holiday, you just sleep for, like, three days straight, pretty much. Like, what do you think is up there?

相当意外。确实如此。

Quite unexpected. Like Yeah. Really is.

倒不是整整三天，但我会在正常时间入睡，中午才醒，整天昏昏沉沉。午饭时眼皮打架，晚上七点又想睡了。她的理论是这是皮质醇骤降——日常长期处于压力和小幅睡眠剥夺状态，一旦度假没有工作，身体就像突然进入修复模式。

Well, it's it's not like three straight days, but it's like, I'll I'll wake up at, like, I'll I'll sleep at a reasonable hour and wake up at, like, noon and then be super groggy throughout the day. And over lunch, my eyes are being hot closed, and then I'd wanna wanna go to bed at, like, 7PM. And she was like her her hypothesis on this was that this is sort of like a cortisol crash where it's like you're operating at a certain level of stress and sleep sort of chronic minor sleep deprivation just in day to day life, such that when you go on holiday and suddenly there's no work to do, it's like, ugh, the body is, like, suddenly resting or something.

我以为你的度假习惯是喜欢在假期里做些工作，保持相对正常的作息。没想到你竟然会彻底放松不工作。

Your holiday I thought your holiday thing was that, like, you like to do a bit of work on holiday and kinda just have a relatively normal routine. I didn't realize you like to well, I I didn't realize you did, like, unplug or something.

其实，在我们一起度假的时候，我白天会睡很多，但还是会做一点工作。嗯，挺有意思的。

Mean, on even so on the holidays that we on the holidays that we would go on, I would sleep a lot during the day and still do a little bit of work. Yeah. But Yeah. That's quite interesting.

你觉得现在也是这种情况吗？

Yeah. Do do you think that's what's going on?

后来我决定做个实验，看看自己是不是有点睡眠不足。于是我开始认真记录WHOOP睡眠评分，结果发现影响巨大。

And then post type type a, I decided that, know what? Let me test this experiment to see, like, am I actually just a little bit sleep deprived? And then I started taking my WHOOP sleep scores, like, super seriously. Yeah. And it may may it makes such a huge difference.

我还为此写了篇通讯，因为实在太惊讶了。通常我的睡眠评分在70-80%之间，有时甚至60多分。虽然我卧床八小时，但实际睡眠效率只有80%，平均每晚只睡六个多小时。

I did I did a newsletter about this because I was just, like, amazed. Because normally, my sleep scores are, like, in the sort of sub somewhere between 7080%, sometime in the sixties. Whereas, like, you know, I'll I'll be in bed for, like, eight hours, but because my sleep efficiency like, I'm only asleep for, like, 80% of that time. And so I'll get on average, like, six hours something of sleep a night. Yep.

这导致我的睡眠评分通常在60到70分左右，平均65-70分。过去几年我一直这样生活，还想着'人需要八小时睡眠？我晚上11点到早上7点都在床上，应该够了吧'。

And that results in a sleep score of, like, 60 something, 70 something, whatever. I think my average was, like, 65 to 70. And that's just how I've been operating for, like, the last several years, thinking that, like, oh, you need eight hours of sleep? Cool. I mean, I'm in bed from eleven till seven, so, like, surely that counts.

是啊。后来我就想，好吧，明白了。

Yeah. Yeah. Yeah. And then I was like, alright. Cool.

让我认真对待这些睡眠评分，并真正努力将其提升到100%。比如，怎样才能获得100%的睡眠评分？结果发现，关键在于你实际睡眠时间至少要达到七个半小时左右。此外，它还会累计你的睡眠负债。比如，WHOOP设备会告诉你，如果某晚你只睡了七小时，接下来一周你需要弥补半小时的睡眠债务。

Let me take these sleep scores seriously and really just try and nail it to to a 100%. Like, what does it take to get 100% sleep scores? Turns out what it takes is that where you're actually where you're actually asleep for, like, seven and half hours at least. And then it also adds up your sleep debt. Like, if you you know, the WHOOP says that if you're and I got seven hours one night, you have half an hour of sleep debt to make up the rest of the week.

它还会考虑额外消耗。如果你进行了特别剧烈的运动，就会增加——没错——你的睡眠需求可能需要多出几十分钟。要达到100%真的很难，因为这基本上意味着你需要在床上待十小时而非八小时，才能实际睡足八小时。但从台湾回来后——也就是最近三周左右——我几乎每晚都能接近100%的睡眠评分。

And it also takes into account extra strain. So if you're doing, like, particularly vigorous exercise, it adds, like Yeah. You kind of a few dozen minutes to your sleep requirement. And it's really hard to get a 100% because it basically involves being in bed for, like, ten hours rather than just eight hours, such that you actually sleep for eight of those hours. But but since coming back from Taiwan, so this was in the last, like, three weeks, I've had close to 100% sleep scores most nights.

我能感觉到巨大的差异，真的。

And I can feel such a huge difference Really?

在我的

In my

情绪、状态，以及几乎所有方面。

my mood and my affect and, like, literally everything.

以前你只设个闹钟，它甚至会在你以为自己睡了八小时左右就叫醒你。对，没错。或者比如，嘿。

Before you just have an alarm that would wake you up even, you know, just after you thought you had eight hours or something. Yeah. Yeah. Exactly. Or, like, I'd like, hey.

你知道，我想在7:30起床。如果午夜入睡，那就八点醒。但午夜入睡的实际意思是：午夜躺上床，然后花很长时间才能睡着，可能从一点睡到...我也说不清，诸如此类的情况。

You know, I wanna I wanna wake up at 07:30. Wanna wake up at if I sleep at midnight, cool. I'll wake up at eight. But what sleep at midnight would mean is go to bed at midnight. And then in reality, kind of take ages to get to sleep, maybe sleep from one till, like, I don't know, some all of all of that sort of stuff.

是啊是啊。自从我开始认真对待我的睡眠评分，并时不时自我检查后，我深刻感受到了台湾之行前后的对比——在动力、精力和情绪等方面都有明显变化。那种存在主义的困扰似乎自然而然地消失了，我现在对从事软件相关工作充满了干劲。

Yeah. Yeah. And since I've been taking my kind of sleep scores seriously and sort of checking in with, like, myself, I I have such I I have this profound, like, before and after contrast of, like, before Taiwan and after Taiwan in terms of, like, motivation, energy, mood, all of that sort of stuff. Yeah. And so I haven't really had the existential like, the existential thing just sort of resolved itself kinda spontaneously, where I was like, oh, I I actually am feeling very motivated to to do this software stuff.

而且我对继续制作YouTube视频也充满热情，我们还有本新书即将出版。太棒了，就保持这种状态继续前进吧。所以我现在特别推崇睡眠评分，逢人就安利这个概念。已经有几个朋友发消息跟我说：'好吧'。

And, yeah, I'm feeling very motivated to continue making YouTube videos, and we've got a new book coming out. Great. Let's let's keep going kind of thing. So now I'm very bullish on sleep scores, and I've been sort of peddling the narrative to everyone I meet. And I've got a few messages from friends being like, alright.

看了你的通讯，我开始认真对待睡眠评分了。老兄，80%和100%的差距在感受上真的天差地别。但烦人的是，要从80%提升到100%，基本上需要在床上多躺一到两个小时。这就是我最近的状况。

I saw your newsletter. I've started taking my sleep score seriously. Man, the the difference between 80% and a 100% is actually huge in terms of how you feel. But it's just annoying because it basically requires an extra one to two hours in bed to to make that jump from 80 to a 100%. So that is what's been happening.

我知道你虽然不在镜头前但能听到我说话，我要继续发表见解。另一个健康方面的进步是，我现在比以往更认真地对待健身和跑步这些事。最近在进行二区训练，还读了佩特里·蒂亚的《活得比预期久》。

I know you can still hear me even though you're off camera, I'm gonna keep on keep on opining. The other thing that has been good from a health front is basically just, like, taking gym and running and stuff way more seriously than than before. So I've been doing, like, zone two. I read Outlived by Petri Tia.

但你之前明明也很认真啊。我记得你每天都会在Instagram发健身动态，我以为你已经够拼了。

But you were quite you were really serious about it before as well. I remember you do, like, the daily Instagram posts about, like, you would work out and stuff. I thought you were, like, properly going hard.

我之前确实认真健身，每周去健身房三次。但现在我开始每天早上进行15到30分钟的二区有氧跑步，简单有效的晨跑对心血管很有好处。

I was I was serious about the gym stuff. So I'd be going to the gym, like, three times a week. But now what I've started doing is going on a zone two cardio run pretty much every morning for, like, fifteen to thirty minutes. Yeah. Nice simple run that helps with cardiovascular.

之后我几乎每天早上都会进行冷浴和桑拿的交替疗法，最近一直在坚持这么做。

I've been following that up pretty much every morning with, like, a cold plunge and sauna kind of thing. You know, I've been doing doing that.

但具体在哪？我喜欢健身房。

But where? I like the gym.

不，我是说，在这栋楼里，有个类似

No. Like, in in the building, there's like a

哦，好的。

Oh, okay.

那种那种配置。然后每周三次，我有健身房训练。每周两次，我有泰拳课，还有一次壁球课。所以

That kind of that kind of setup. Then so three times a week, I have the gym session. Twice a week, I have a Muay Thai lesson, and once a week, I have a squash lesson. And so

那太棒了。

That's great.

这是我人生中第一次真正做到几乎每天都进行至少一小时相当剧烈的运动。

For the first time in my life, I'm actually doing, like, at least one hour of fairly vigorous exercise pretty much every single day.

每天啊。是的。

Every day. Yeah.

所以就这样

And so that

实际上你什么时候去跑步的？

actually When did you do running?

早上。跑步在早晨是件温和的事。有时在傍晚，早上没跑过。然后下午大概3点到4点，通常是我去健身房、打壁球或练泰拳的时间。嗯。

In the morning. So running is, like, a gentle thing in the morning. Sometimes in the evening, haven't done it in the morning. And then from, like, three to 4PM ish in the afternoon is usually when I have either gym or squash and Muay Thai. And Yeah.

我嘛，能看出来身体的变化，比如脱掉上衣更好看了。伊齐也说，这是我身材最好的时候。我照镜子时都惊叹，感觉棒极了。就是人们常说的那些基本道理——保证睡眠、每天锻炼。

Me, I can, you know, I can see the differences in the body and, like, you know, I look better with my top off. And, like, Izzy says that, like, you know, this is the best shape I've ever looked at. And I looked in, and I'm like Wow. Feel better. It's like all of the basic shit that people talk about that, like, take care of your sleep and, like, exercise every day.

我开始注意睡眠和锻炼了

I've started taking care of my sleep and exercising

每天

every day

第一周时感觉很怪，毕竟我能掌控自己的日程。想做什么都行。但这是我人生中第一次真正开始注重睡眠和每日锻炼，效果立竿见影——情绪、精力、动力全提升了。所以现在对健康管理这事特别有信心。

for the first week, which is weird because I have control over my calendar. I can do what I want. And yet, the first time in my life, I've started taking care of my sleep and exercising actually every day, and it just makes a difference in terms of, like Damn. Mood, energy, motivation, like, of this stuff. So bullish on on the health stuff.

老兄，这太酷了。

Man. That's sick.

是啊，我一直在孩子出生前尽量储备健康资本。这是我从一些创业前辈那里得到的建议，他们说，要好好利用现在所有的空闲时间。

Yeah. I've been trying to bank as much sort of health as I as I can pre baby. Yeah. This was advice that I got from some other entrepreneur pros. They were like, man, take advantage of all the free time that you currently have Yeah.

把所谓的‘房子’整理好，让工作足够灵活，同时积累身体资本，这样

To sort of get your proverbial house in order in terms of making your work sufficiently flexible and, like, racking up kind of body points so

没错。

that Yep.

即使孩子出生后有所松懈，至少你还有个更好的基础。

Even if things slip post baby Yeah. You're you're at least in a in a better, like on a sort of better baseline.

是啊，我最近也意识到需要在这方面调整自己。其实我可能已经说了有一两年了。

Yeah. Yeah. I have kind of been realizing that I need to sort myself out on that front. Yeah. I mean, I've kind of been saying this for over a year now, probably probably like two years or something.

但确实，有了孩子后会更难。不过还是能做到的，比如每天在家做自重训练、拉伸运动，总能挤出二十分钟进行低强度跑步之类的。

But, yeah, definitely post baby, it is harder. But it can I mean, it definitely still can be done? Like, there's nothing stopping me from doing, like, a body weight workout at home every day and doing my, like, stretching exercises every day. And, like, you can always find twenty minutes to go on a zone two run or something. So yeah.

我是说，是什么让你开始这么做的？

I mean, what made you start doing it?

部分原因是因为孩子的事，意识到，好吧，我要有孩子了。是的，你知道，我想成为一个好父亲之类的，所以照顾好自己的健康应该排在待办事项的前列。另一部分原因是第三次读彼得·阿提亚的《超越生存》并认真对待它。

Partly, was the baby thing, knowing that, like, okay. I'm having a kid. And Yeah. You know, I wanna wanna be a good dad and stuff, and so taking care of my health should probably be fairly high on the list of things. Partly was reading Outlive by Peter Attia for, like, the third time and taking it seriously.

对，就是这样。

Yeah. So yeah.

就是之前你跟我提过的那本书吗？你当时想让我更认真地对待健身，大概六个月前？对吧？

Was that the one you were telling me about? You were trying to, like, get me more serious about fitness, like Yeah. Six months ago or something. Right?

是的。最初我是在Audible上听的，后来又在Kindle上重读了一遍。因为我们打算做个相关视频什么的，就觉得，好吧。

Yes. Yeah. So I I I initially listened to it on Audible, and then I reread it on Kindle. We're because we're gonna do a video about it or something. Was like, okay.

我要再读一遍这本书。它真的非常非常好，绝对是一本精彩的书，让我更加确信：力量训练很重要，而区域二有氧运动尤其关键。

I'm gonna I'm gonna reread this book as well. And just like it's just really, really good. It's an absolutely fantastic book that sold me even further on, like, okay. Weight training is important, and zone two cardio is particularly important. Yeah.

是的。另外还有台湾那次经历，前后对比非常明显——过去我从未有过这种体验。就像我虽然读过《我们为什么睡觉》，做过很多相关视频，听过所有关于睡眠优化的播客等等，但直到亲身体会到100%睡眠评分和70%睡眠评分的生活差异，才真正重视起来。

Yeah. The and and the other thing was this sort of Taiwan, like, very clear before and after where in the past, I didn't really have that. And so it was sort of like, yeah, I've read Why We Sleep and made a bunch of videos and listened to all the Hebrew and stuff about sleep and sleep optimizations, etcetera, etcetera. But I didn't I just didn't really take it seriously until I felt I had a felt sense in my own life of, oh, okay. This is what life feels like with a 100% sleep score, and this is what life feels like with a 70% sleep score.

我更喜欢100%的变动方案。我就这么定了。嗯，是的。我们会观察宝宝出生后睡眠评分如何变化，但是

I much prefer the 100% variation. Let me just do that. So yeah. So we'll see how the sleep scores change when when baby comes out, but

我们还有坐月子

we also have a confinement

前六周还雇了月嫂，所以我觉得这应该会让事情轻松很多。

also have a confinement nanny for the first six weeks, so I think that actually should make it a lot easier.

哦，是啊。那宝宝会睡在单独的房间吗？

Oh, yeah. So would the baby be sleeping in a separate room?

我想是的。要么宝宝睡我们房间，但要是她半夜醒了，月嫂会把她抱走喂奶

I think so. I think the bay either that or the baby sleeps in our room, but then if she wakes up during the night, the confinement nanny takes her and feeds her

哦，好的。嗯嗯。

Oh, okay. Yeah. Yeah.

或者类似安排。具体细节我不太清楚，需要见机行事。不过月嫂晚上会负责照顾宝宝，据说这样父母就能睡好觉了。

Or something. I don't I don't exactly know the details, and it's it's a bit of a play by ear situation. But yeah. Confined nanny basically takes care of baby at nighttime, which apparently is very good then because the parents can get sleep.

是啊，太棒了。我们要睡觉了。好的。嗯。

Yeah. So Great. We'll sleep. Okay. Yeah.

我决定要开始锻炼了。对。我觉得阻碍我的总是那种想法——‘哎呀，你看我都好几个月没运动了’。没错，现在做点小锻炼也行，但总觉得‘天哪，这得多费劲啊’。

I'm gonna make sure I start doing some exercise. Yeah. Think the thing that's the thing that always stops me is I feel like, oh, well, you know, I haven't been doing it for, like, months and months. Yeah, sure. I could do a little workout now where I feel when like it, I feel like, oh, it's going to be so much effort.

就像，你知道，重新开始运动的前几次，真的特别煎熬，感觉一点都不舒服。但等肌肉重新激活后，做引体向上、俯卧撑什么的就很畅快了。我有几天坚持做了基础训练拉伸，做完总是特别满足。不过，嗯...

Like, you know, like when you when you're getting back into it the first couple of times, it just you know, it's such a slog and it doesn't feel nice. But then once you've kind of reactivated the muscles, then it feels good to do pull ups, feel good to do push ups, whatever. I had a period of a few days where I was doing the foundation training stretching. And it always feels I'm always very happy I did it. But, like yeah.

我不那样。

I don't that.

我是说好吧。那你早上三小时里，干嘛不把宝宝背在身上出去走走呢？

I mean okay. So what's stopping you from, in your three hours in the morning, strapping baby to you and just, like, going for a walk?

嗯，以前是可以，但现在宝宝作息太不规律了。而且老兄，我还没被‘步行有益论’说服。比如想到走去办公室要二十五分钟...

Yeah. I mean, I could have done that in the past, but the baby's pretty unreliable at the moment. But, yeah, I think I'm still not walking pilled, mate. I think I still feel like walking. Like, if I think about, okay, I could walk to the office or something, and it's like a twenty five minute walk or something like that.

我就觉得——现在出发走二十五分钟，或者十分钟后打车，反正走路纯属浪费时间。

I just feel like, okay, I could leave now and walk to the office in twenty five minutes. Or I can leave in ten minutes and get a cab, and, like, walking is pointless anyway. Like

嗯。

Mhmm.

我不认为我会感觉良好。问题是，我觉得每天走二十五分钟和不走对我来说没什么区别。

Do I don't think I'll feel okay. Here's the thing. I don't think I'll feel any difference if I walk twenty five minutes a day versus not not do walking.

我只是

I just

不会感觉有任何不同。

won't feel any different.

我认为你在两方面都会有所改变。

I think you will on both fronts.

什么？你觉得我会看起来不一样？

What? You think I'd look different?

如果时间足够长的话。二十五分钟的步行相当于2500步。如果你步行去办公室再步行回来，一天就多了5000步。这方面的统计数据相当明确。我是说，我们可以查查看，特别是如果你背着重背包，比如里面有笔记本电脑之类的东西，那有点像负重行军。

Given a long enough time horizon. So twenty five minutes of walking is 2,500 steps. If you were to walk to the office and walk back from the office, you now have an extra 5,000 steps in your day. The stats around this are pretty clear. I mean, I can we I'm sure we can look up, especially if you have, like, a heavy backpack Especially if you have a heavy backpack with, like, your laptop in it and stuff, that's sort of like rucking.

因此，你可以查一下通过步行5000步额外燃烧了多少卡路里。当你坚持一周、一个月甚至一年时，这个数字绝非微不足道。你可能和我一样，正如彼得·奥蒂亚所描述的，处于营养过剩而肌肉不足的状态——脂肪太多，肌肉太少。而步行实际上是减少脂肪成分的绝佳方式。此外，户外散步还对心理健康有多种益处。

And so you can look up how many extra calories you're burning through the course of walking for 5,000 steps. It's not insignificant when you do it over the course of a week, a month, a year. You are probably like me in that you are over nutritioned and under muscled, as Peter Ottia described it describes it in that you probably have too much fat and not enough muscle. And so walking actually is a very good way of cutting down on the fat component. Plus there's all sorts of like mental health benefits of going for a walk outdoors.

户外散步还能带来各种创造力方面的好处。亚历克斯·苏金·金庞的《休息》一书以及卡尔·纽波特的《慢生产力》都讨论过这个观点，比如——好吧，伙计。

Plus there's all sorts of creative benefits for going on a walk outdoors. The book Rest by Alex Sujin Kimpang and also the book Slow Productivity by Cal Newport talks about, like Okay, dude.

我们要处理这些...我们要...好吧。抱歉各位，我终于摆脱了那个爱管闲事的牧师。

We're gonna of these. We're gonna Alright. Sorry about that, guys. I've finally been I've been rid of that meddlesome priest.

非常好。我想是托比，

Very good. I think it's Toby,

很快。

very soon.

是这个词

Is is the word

他喜欢的。哦。所以步行等等...所以步行能帮我减掉腹部脂肪？

he likes. Oh. So walking wait. So walking will help me lose my belly fat

基本上。

Basically.

因为我

Because I

没有腹部脂肪。这是我从我们共同的朋友Cyhal Bloom那里学到的另一件事，他来香港宣传他的书时提到的：任何高于零的行为在健康方面都会产生复合效应，而零则会产生负面复合效应。字面上任何事都是如此。他们对此做过各种研究。比如，仅仅是二十分钟的散步，长期来看也会产生积极的复合效应，帮助你在身体、心理、情感和精神健康方面变得更好。

have no belly fat. This is another thing that I picked up from our mutual friend, Cyhal Bloom, when he came over to Hong Kong to for his book promo stuff is that anything above zero compounds as it relates to health and zero compounds negative. Like, literally anything. There's they've done all sorts of studies on this. Like, even just going for a twenty minute walk will, over the long term, compound positively to help you just be better at physical, mental, emotional, spiritual health.

好吧。

Okay.

当然，你可以在此基础上叠加更多内容。比如说，

Of course, you can you can stack on more things to that. So for example,

你可以你

you can you

可以走回去。你也可以投入额外资金。比如，假设你卖掉了公司，你有了钱。实际上，你可以直接雇个私人教练。

can walk back. You could also deploy extra money. Like, you've sold your company, for gonna say. You you've got money. Like, you could actually just hire a personal trainer.

他们甚至可以上门服务，比如宝宝哭闹时，他们会带着装备直接来你家。你每周可以安排三次，毕竟负担得起。任何健康投资长期来看都会在健康寿命和寿命方面带来回报。所以，完全可以这么做。

And they could even come to your house so that, like, if the baby is crying or whatever, they'll you'll they'll just kinda come to your house and get bring some gear and stuff. You could just do that three times a week because you can afford it. And any expend any money that you spend on your health is gonna pay dividends over the long term in terms of your health span and lifespan and stuff. So, like, you could just do that.

是啊，复利效应可能挺不错的。因为我总觉得自己没有固定的锻炼计划，虽然每周会举重三四次。我觉得每天总能挤出时间做些运动。

Yeah. The compounding thing is maybe quite nice. Because, yeah, I always think, like, I don't have, like, a good routine of, like, okay. I do, like I lift weights, like, three days a week or four days a week or something. I think every day, there is some physical exercise that I can squeeze in.

但我总想，今天去健身房也行，但现实是接下来一周都不会再去了，那这次训练就毫无意义。今天步行上班也可以，但说实话不会经常这么做。

But I always think, ah, well, you know, sure. I'll I can, like, go to the gym today, but, like, realistically, I'm not gonna go again in the next week. So that'll just be a pointless session. And, you know, yeah. You know, I could walk to work today, but, you know, realistically, I'm not gonna do it, you know, very frequently.

不过你的意思是，只要每天做点运动，即使每次内容不同，累积起来也会有效果。

But what you're saying is just doing anything every day, even if it's different things each time or whatever, that still adds up to something.

没错，任何大于零的行动都会产生复利。就像你在播客里多次公开说过——天啊，过去半年我彻底放纵自己。看到半年前后的照片对比才发现：该死，我确实太松懈了。

Yeah. Everything above zero compounds. And it's like, you know, there there there have been various in various instances where you've said on this podcast publicly that, oh, man. Over the last six months, I've really let myself go. I saw a picture of myself from, like, six months ago and now, and I'm like, man, I've really let myself go.

这些变化在半年里是日积月累难以察觉的，但对比照片就会让你惊呼：见鬼！我必须振作起来。所以我想知道，是什么阻碍你为健康目标投入资金？

It's like, you don't notice these things over a six month period in, like, day by day. But if you look at a photo before and after, you're like, holy shit. I man, I I really need to get my really need to get my shit together. So I'm I'm I'm curious. Like, what's stopping you from deploying capital towards this health goal, this health stuff?

私教课程让我很不舒服，完全享受不到乐趣。对我来说去健身房勉强算愉快的唯一原因，就是能听播客或有声书。但有个私教在旁边盯着，连这个乐趣都没了。

The personal training thing, I do it was just very unpleasant. I didn't enjoy it. The thing that the thing that makes going to the gym, like, a nice a borderline nice activity for me is that I can listen to a podcast for an audiobook or something. Mhmm. Like, have like, being there and not being able to do that because I've I've got the freaking personal trainer there.

这确实让人不舒服。好吧，倒也不是说真的特别难受，但完全谈不上有趣。

It's really unpleasant. Okay. So it's not, like, really unpleasant, but, like, it's not at all fun.

我同意。我完全同意。

I agree. I totally agree.

有没有私人教练能让我听播客？或许他们可以举个白板写训练指示。我

Are there personal trainers that will let me let me listen to the podcast? They get maybe they can hold up like a whiteboard with the instructions. I

我考虑过问我的私教：'嘿，老兄，我在训练时听点东西你介意吗？'但每次临开口就怂了，觉得这样很失礼。就像我去理发时总在想——要知道我又不是破产了，

I have thought about asking my personal trainer, hey, man. Do you mind if I listen I listen to something while doing the sessions? But I always always chicken out of asking because it seems rude. Like just like when I go get a haircut, I'm always like, you know what? I'm not broke.

肯定能比干坐着更好地利用这一个小时。然后我看着那些女性美发沙龙，她们都在看杂志刷手机。

Like like, surely I can make better use of this, like, hour than just sitting there. And then I look at, like, you know, these women's hair salons, and they're reading magazines and they're sipping, like, on their phones.

我就想，为什么为什么我就不能在理发时

I'm like, oh, why could be why why can't I be on my phone during

玩手机呢？理发时玩手机会不会很失礼？这样不好吗？他们会因为我提出这个要求而对我有看法吗？

a haircut? Can I be on my phone during a haircut? Or is that is that rude? Is that is that bad? Like, will will they judge me for asking asking the question?

是啊。

Yeah.

事情是这样的。所以不一定要请私人教练，也可以是羽毛球教练。你会喜欢一小时的羽毛球训练吗？是的。

The thing is okay. So it doesn't have to be a personal trainer. It could be badminton coaching. Would you enjoy an hour of badminton coaching? Yeah.

当然，那会超级有趣。而且这也非常，像是，

Hell, yeah. That'd be super fun. Now that's also very, like,

某种程度上我会有所提升，兄弟。但我不会真的变强。

kind of I'm gonna make gains, bro. I'm not gonna make gains.

那那那不会是你生活中力量训练的部分，而是有氧运动的部分。进行一些相当剧烈的有氧运动，比如每周几次，会很有帮助。所以你可以每周请两次、三次羽毛球教练，那会非常有趣。是的。说实话，私人教练也可以每周两次，或者每周一次，然后他们告诉你第二天和第三天该做什么。

That that that wouldn't be in the strength component of your life. It would be in the cardio component of your life, where doing kind of fairly vigorous cardio, like, few times a week would be helpful. So you could even get a badminton coach twice a week, three times a week, and that would be super fun. Yeah. The personal trainer thing, honestly, you could even do twice a week and or you could do personal trainer once a week, and then they tell you what to do on day two and three.

然后你只需要 是啊。

And then you only do Yeah.

我以前就是这样。是的。我每周有两到三天请私人教练。好吧。是的。

That's what I had before. Yeah. I had personal trainer, like, two two or three days a week. Alright. Yeah.

他们会告诉我接下来该怎么做，我会的，伙计。好的。我们大约一个月后要搬去新地方，也许我会在那儿找个羽毛球场地加入。

They would tell me what to do the rest, and I would yeah. Mate. Okay. We're moving to a new place in about a month. So maybe I'll get I'll join a find a badminton set up near there.

其实我觉得那边附近应该有些休闲中心。

I think there are some leisure centers near there, actually.

很好。不过在此期间，其实有很多积极积累的方法。这样吧，给你个挑战——下载'七分钟锻炼'这个应用。

Great. But in the meantime, there is actually quite a lot you can do to compound positively. There is the the okay. Here's a challenge for you. Download the app, seven minute workout.

七分钟锻炼。

Seven minute workout.

七分钟锻炼应用相当不错。好吧，这个建议是我从另一位创业者朋友那里得到的，他叫亚历克斯·伊康，他经营着...

Seven minute workout app is quite good. Okay. Okay. So this so this is a tip I got from another entrepreneur, a friend of mine. His name is Alex, Alex Econ, and he runs this.

他也是效率达人，创办的公司发明了畅销产品'五分钟日记'。对，公司叫'智能改变'。

He's also a productivity nerd. He runs a company that invented the the the five minute journal. That's their, like, best selling product. Oh, yeah. It's called Intelligent Change.

他身材保持得很好，但这辈子从没踏进过健身房半步。他大概三十七八岁。

And he is in pretty good shape, and he has never been set foot in the in the in the gym in his life. He's, like, in his late thirties.

他看起来肌肉发达吗？就是，他

Does he look henched? Like, does he

看起来确实挺结实的，但更像是保持合理体型的那种。好吧。他每天锻炼十分钟，这是他的日常。他做七分钟每日健身操，然后配一首歌。

look look henched, but he looks like he's in, like, reasonable shape. Okay. And he works out for ten minutes every day. This is his routine. He does the seven minute daily workout, and then there is a song.

你听过那首歌吗，《提起莎莉，放下莎莉》。对，对。他就用这首歌当背景音乐。

Have you have you heard that song, bring Sally up, bring Sally down. Yeah. Yeah. Yeah. He puts on that song to that.

他跟着歌做俯卧撑。歌词唱'提起莎莉'时他就撑起，唱'放下莎莉'时他就降下。当音乐持续时，他就保持当前姿势不动。

And he does push ups to that. So when it says bring Sally up, he goes up. As it brings Hallie down, he goes down. And then when it's just doing the thing, he holds whatever position it is.

嗯，确实。

Yeah. Yeah.

他对此深信不疑，因为作为忙碌的企业家，他有家庭有孩子等等。他就觉得每天十分钟足够了。

And he swears by this because he's like, you know, entrepreneur busy. He has a family. He has a kid. Blah blah blah. He's just like, man, 10 a day.

人们总是惊讶于他的好身材——毕竟他从不进健身房，只是十五年来雷打不动每天坚持这十分钟锻炼。

And people are always amazed as to how, like, in shape he is by virtue of, like, never going to the gym, just doing this ten minutes every single day for the last, like, fifteen years of his life or something like that.

靠。好吧。我有个七分钟锻炼计划。嗯。也许我就试试看吧。

Damn. Okay. So I've got a seven minute workout. Yeah. Maybe I'll just try and do that.

对啊兄弟，就试试呗。体验一下看看感觉如何。嗯。

Yeah. Just do that, man. Give it a go. See what it's like. Yeah.

关于零化合物的事...还有那个步数统计，我们做过一期视频，所以我才去查了研究数据。从4000步到6000步、8000步再到10000步，全因死亡率基本呈线性下降——每天走得越多死亡率越低。你上下班多走的那5000步，对延长寿命其实特别有意义。

Anything about anything about zero compounds. And, like, the whole step the step count thing is also like, we we did a video on it, which is why I was looking into the research. Yeah. Just, like, the the difference in, like, more all cause mortality from, like, 4,000 steps to 6,000 steps to 8,000 steps to 10,000 to it's basically just a linear a linear decrease in all cause all cause mortality, the more steps you take every day. So the extra 5,000 steps you would get by walking to work and back is actually actually really meaningful in the course of kind of your lifetime.

步数统计听起来太可悲了知道吗？我又不是80岁老头，把走路当运动。

Yeah. The steps thing just seems so pathetic. You know? I'm not like an 80 year old that, like, steps is like exercise. You know?

我知道这种想法不对。真的不对。

And I know that's not right. I know that's not right.

对了，还有个说服我的关键——有个叫迈克·戴蒙德的医生，也是个YouTuber，他做减脂教程，拍过无数视频讲走路的惊人功效。

Yeah. There's also a bunch of, like so the thing of a thing that really sold me on this is there's there's a there's a medic called I think his name is Mike Diamonds. He's like a YouTuber as well. And he does videos and has this, like, fat loss program. And he has done so many videos about, like, just the incredible power of walking.

我以前觉得走路纯属浪费时间。每次Mimi叫我多散步，我都说'兄弟，走路能顶啥用啊'。

And I used to think walking was was totally pointless. Know? Mimi would say that, oh, I should go on more walks. And I'd be like, bro, like, walking's not gonna do anything. Come on.

但这其实并不正确。实际上，步行对身体极其有益。它能保护肌肉，因为活动了整条腿。这意味着你不会过度疲劳，也就不会像在超出第二区（中等强度）运动后那样暴饮暴食。步行丝毫不会占用你日常的时间。

But it's actually just not true. Like, walking actually is ridiculously helpful. It's muscle sparing because it uses, like, all of your legs. It means you're not overly tired, which means you don't overly feel the need to binge on more food like you often do after anything beyond the zone two zone two, whatever, too intensive. It doesn't take anything away from your day.

多数人反馈步行对心理和生理健康都有好处。你会感到更有创造活力。没错，你就该步行上班。步行上班，步行回家，步行去商店。

Most people report mental and physic mental health benefits from walking. You feel, like, more creative energy. Like, yeah. You should just walk to work. Walk to work, walk back, walk to the shops.

对我而言，我给自己定的规矩是：只要步行时间不超过半小时，我就选择步行而非叫车。除非我赶时间。是的，而且步行时还能听播客。

For me, anytime like, the rule that I'd set for myself a while ago was if the walk is anything less than half an hour, I'll walk rather than Uber. Unless it's like I'm sort of scrambling to get somewhere. Yeah. And, you know, you can listen to the podcast there.

是啊，确实如此。说得好。天哪。

Yeah. That's true. Yeah. Good point. Damn.

嗯，我很好奇为什么我对这类事总是这么荒废。

Yeah. I wonder why I'm such a wasteland about this stuff.

对啊，这是怎么回事？心理层面是什么原因？

Yeah. What's going on there? Like, what's the what's the psychology?

关于步行上班，我觉得问题在于我总没预留足够时间。比如之前要花很长时间上厕所之类的。然后我就会想：好吧，十分钟后出发，现在先刷个牙什么的。

I think with regards to walking to work, what often happens is I think I basically won't budget enough time for me, like, doing a doing a long poo beforehand, basically. And, like, it'll I'll be like, okay. Cool. In, ten minutes, I I'm gonna leave. I just need to, like, brush my teeth or something, whatever.

然后我坐在马桶上，心想，好吧，看来得在这儿多待一会儿了。接着又觉得，算了，除非要迟到或怎样，否则我实在走不动了，干脆叫辆出租车吧。

And then I sit down on the toilet, and then I'm like, okay. I'm gonna be here a little bit longer. And then it's like, okay. I can't really walk anymore unless I'm gonna be late or something. I'll just get a cab kind of thing.

我觉得这种事经常发生。

I think that kind of thing happens often.

好吧，嗯。

Okay. Yeah.

嗯，好吧。我试试那个七分钟锻炼法。其实我好像已经…怎么说呢，我似乎失去了那种信心，不是说你懂的那种，就是觉得‘唉，之前试过这么多次，从来没能坚持下来’。

Yeah. Okay. I'll try the seven minute workout thing. Yeah. I think I've also I think I've I've also kind of, like, lost sort of confidence of not like you know, I feel like, oh, you know, I've tried this so many times before, and I'm never gonna stay in the routine.

而且你知道，我有过很多阶段，比如每天去健身房——当然不是真的每天，但算规律吧，这类事情。但从来没能真正坚持。我觉得自己已经…怎么说，就是不再相信‘对，我其实能做到’，我不相信自己真能养成习惯并坚持下去。

And, you know, like, you know, I've have I I've had loads of phases where I go to the gym every day and this not every day, but, like, regularly and this kind of stuff. And it never really sticks. And I think I've just kind of, like, lost the confidence that, like, yeah. You know, I can I can actually, I think I don't I don't believe I can actually, like, do it? I don't believe I can actually, like, develop the habit and stick to it.

所以现在感觉就像‘何必绕远路呢，干脆别费这个劲儿了’。懂吧？嗯…我觉得这里面有个信心问题。

And so it feels like, well, let's just let's not take the scenic route. Let's just not bother. You know? Mhmm. Think there's there's there's, like, a a confidence thing there.

你明白吗？

You know?

是啊，我懂你的意思。我想这就是为什么我在慢慢调整节奏。别再为了工作而工作。比如，每天早到十分钟上班真的那么重要吗？

Yeah. I know what you mean. I think that's why I'm building it up slowly. Just stop working to work working to work. Like, also, like, does it matter if you if you get to work ten minutes a day?

不重要，通常来说。

No. Generally not.

长远来看，三十、四十年后，你会更庆幸自己每天多走了5000步，还是会更庆幸每天早到办公室十分钟？

In the long term, are you gonna be more glad that you got those extra 5,000 steps every single day, or are you gonna be more glad that you got to work ten minutes early if we look thirty, forty, fifty years from now?

确实如此。不过关于这个信心问题...嗯...是的。

Yeah. That's true. Yeah. But I think on this on this confidence point Mhmm. Yeah.

我觉得另一个我还没真正转变的观念是——我仍把日常生活看作一个主体，而保持身材或健身像是额外附加的事情。其实应该这样想：生活总会继续，而运动本就是生活的一部分，不需要把它当成什么大事，比如'我要去散步了'或'要去健身房了'（我每周会去三四次，每次45分钟）。

I think the other the other mindset shift that I haven't really made is I still see you know, I kinda see my normal life as one sphere and then me doing, like, you know, doing some stuff to, like, keep in get in shape or stay in shape as, this appendage on top. Yeah. Whereas I should kind of just see it as, like, hey, life is always gonna happen, and moving your body is like, you know, is just kinda like part of life. It it doesn't need to be some, like, big thing of like, oh, I'm going on my walk or like, oh, I'm going to the gym, which I do three or four times a week for forty five minutes. You know?

对，如果我哪天有半小时空闲（总会有这样的时间）...嗯...我觉得运动这件事，我需要做的是制定一个计划并坚持执行。

Yeah. Like, if I have a spare half an hour in the day, which I always do at some point Yep. Like, it doesn't need I yeah. I think be I think I feel like, okay. With the exercise stuff, the the way I need to do it is I need to find a I I need to figure out a regime, and I need to stick to that regime.

明白了吧？嗯。

You know? Mhmm.

而且我认为这正是那种信心障碍的一部分。我所有关于这件事的心理和情感包袱，都源于感觉自己必须坚持某种固定模式，认为只有这样才行。但或许我们需要改变这种模式。是的，也许我该停止纠结于模式，先试着放手几个月，随机尝试看看。

And and I think that's that's part of the, like, the sort of confidence block. And I think all of my sort of mental and emotional baggage around this is about feeling like I have to stick to a regime or something, and that's how you do this. Whereas I think maybe we're need a regime change. And, yeah, maybe I need to just, like, stop worrying about the regime and maybe just for a couple of months just, like, yeah. Just just try and do it randomly.

试着每天做些事情，但保持随机性，不要过度计划，不要过于结构化。就这样先进行几个月，看看效果如何，再作调整。

Just try and do something every day, but pretty randomly, not super planned, not super, like, structured. Yeah. And just see how it goes for a couple of months and then take it from there.

是啊，总的来说。

Yeah. Generally.

对。我觉得我对模式的焦虑确实存在，这是个真实的问题。

Yeah. I think the regime I've got think the regime anxiety is like Yeah. I think that's a real thing.

没错。如果要我说个真实情况，那就是：理论上增肌的最佳方式是严格遵循'强推'或'五三一'训练计划，每天摄入180克蛋白质，毫不动摇地执行所有要求，不能中断，也不能旅行，因为旅行会打乱计划——但我们都知道，这是在让完美成为优秀的敌人。

Yeah. If I was gonna present a real thing, it's like Yeah. Sure. The optimal the optimal way to gain muscle is by following strong lifts or five three one or whatever consistently religiously and getting your 180 grams of protein and doing all the things without fail, without not being consistent, without traveling, because traveling, like, derails the but, like, you know, we're letting perfect be the enemy of good.

是的，但这些我都明白。我不认为这是阻碍因素，我早就知道这些道理，懂吗？

Yeah. But I already know that. I don't think that was a blocker. I already knew that. You know?

我早就知道，显然随便做点什么也比什么都不做强，对吧？

I already knew that, like, yeah, it's obviously way better if I just do something than rather than a thing. You know?

是的。我是说，萨希尔对我说的那句话我真心认同，兄弟，任何高于零的行为都会产生复利效应。而零实际上会产生负面复利。所以，哪怕是五分钟的星跳运动之类的。

Yeah. I mean, the thing that really the the the the phrase I genuinely think about that Sahil said to me is like, bro, everything above zero compounds. And zero actually and zero compounds negatively. So it's like Yeah. Even five minutes of, like, star jumps or whatever.

你家里有个引体向上杆对吧。七分钟锻炼法。你完全可以走去森斯伯里超市再回来。任何小事都会积累复利。我们只需要坚持下去。

You've a pull up bar in your Yeah. Seven minute workout. You can literally just go for a walk to Sainsbury's and back. Like, anything anything will compound. We just gotta we're just gonna keep it up.

好吧。也许...也许我真的只需要一个动力模型。我以为我已经不需要那些了。可能并非如此。

Okay. Yeah. Maybe that's maybe I maybe I did just need one momentum model after all. I thought I thought I was done with that stuff. Maybe not.

好了，我得走了，因为客人刚到。很棒的交流。玩得开心，伙计。谢谢。

Alright. I've I've gotta go because we've just got guests who've arrived. Good session. Have fun, mate. Thank you.

感谢收听。记得完成你的七分钟锻炼。下次录播客时我会检查进度。

Thanks for listening. And make sure you do your seven minute workouts. I'll check-in with you next time we're doing the podcast.

好，就这么办。

Yeah. Let's do it.

好的。很棒。再见。

Alright. Good stuff. Bye. Bye.