本集简介
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仅展示文本字幕，不包含中文音频；想边听边看，请使用 Bayt 播客 App。
这是 I Heart 播客， Guaranteed Human。
This is a I Heart podcast, Guaranteed Human.
大家好。
Hi, everyone.
我是切丽尔·斯特雷德，《荒野》和《微小的美好事物》的作者。
I'm Cheryl Strayed, author of Wild and Tiny Beautiful Things.
我很高兴告诉大家，我推出了一档新播客，叫《心胜于山》。
I'm excited to share that I have a new podcast called Mind Over Mountain.
每期节目里，我会采访运动员、冒险家和追求刺激的人，聊聊那些塑造并激励他们完成非凡壮举的内心世界，帮我们更好地理解如何面对自己看似无法逾越的挑战。
In each episode, I interview athletes, adventurers, and adrenaline seekers to discuss the inner landscapes that informed and inspired their extraordinary feats so we too can better understand how to face our own seemingly insurmountable challenges.
每周四，欢迎在 iHeartRadio 应用、Apple 播客，或你常用的播客平台收听《心胜于山》。
Listen to Mind Over Mountain every Thursday on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
想换个角度了解一级方程式吗？
Ready for a different take on Formula One?
不妨听听《无抓地力》，这档新播客深入探讨赛车运动中最受追捧的赛事背后的文化。
Look no further than No Grip, a new podcast tackling the culture of motor racing's most coveted series.
我是莉莉·赫尔曼，跟我一起深入探索F1那些鲜为人知的角落——比如当前车手阵容的星座运势、这项运动历史上最具影响力的车手罢工事件，还有无数令人瞠目结舌的丑闻、闹剧和八卦，这些让F1在过去七十多年里变成了一场精彩又荒唐的狂欢盛宴。
Join me, Lily Herman, as we dive into the underexplored pockets of f one, including the astrology of the current grid, the story of the sport's most consequential driver strike, and plenty of other mishaps, scandals, and sagas that have made Formula One a delightful, decadent dumpster fire for more than seventy five years.
在iHeartRadio应用、Apple播客或你常用的任何平台收听《No Grip》。
Listen to no grip on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
嗨。
Hey.
我是诺拉·琼斯，我的播客《Playing Along》回归了，这次继续带来我最欣赏的音乐人。
It's Nora Jones, and my podcast Playing Along is back with more of my favorite musicians.
快来听听我最新一期和乔什·格罗班的对话。
Check out my newest episode with Josh Groban.
那时候你是不是也觉得自己像《歌剧魅影》里的人物？
You you related to the Phantom at that point.
是的。
Yeah.
我那时候确实就是那个魅影。
I was definitely the Phantom in that.
这太有趣了。
That's so funny.
每天早晚都跟我分享一下吧。
Share each day with me each night, each morning.
在 iHeartRadio 应用、Apple 播客或你常用的播客平台收听诺拉·琼斯的《Playing Along》。
Listen to Nora Jones is playing along on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
你有没有过这种情况：每周好几次睡前都下定决心，明天一定要早起、锻炼、活动身体、充满活力，可早上一醒，发现迟到了，干脆就跳过锻炼，怎么也提不起劲儿来？
How many times a week do you go to sleep with the best intentions that you're going to wake up early, you're going to work out, you're going to move your body, you're going to get energized, but then you wake up in the morning, you wake up a little late, you skip that workout, you just can't find the motivation to do it.
你是不是想每天早上都精力充沛，真心想动一动，或者至少有体力追着孩子满屋子跑？
Do you want to wake up every morning with more energy and actually want to move your body or just have the energy to chase your kids around?
你是不是希望到了七八十岁还能身强体健、生活自理？
Do you want to stay strong, healthy, and independent into your 70s and 80s?
如果我告诉你，真正让你保持活力的秘密武器不是有氧运动，而是力量训练呢？
What if I told you that strength training, not cardio, is your secret weapon?
健身可不只是运动员的事。
Fitness isn't just for athletes.
这是给每一个想让自己身体更强壮的人准备的。
It's for anyone who wants to feel strong in their own body.
你不需要去举300磅的杠铃。
Now you don't need to deadlift 300 pounds.
你只需要有足够的力量，让身体活动自如、无痛生活。
You just need strength to move pain free and live fully.
今天的嘉宾会详细讲解，力量训练如何改善你的骨骼、关节、大脑，甚至提升领导力。
Today's guests break down how strength training improves your bones, joints, brain, and even leadership skills.
无论你是想无痛地抱起孩子，还是更有精力带领团队，这一集都适合你。
Whether you want to lift your kid without pain or lead your team with more energy, this episode is for you.
今天的第一部分来自人体表现专家安迪·加尔平。
Today's first segment is from Andy Galpin, human performance expert.
他谈到了为什么力量训练适合每一个人。
And he talks about why strength training is for everyone.
我觉得很多人都觉得，训练是给健美运动员或者特定类型运动员做的。
I think so many of us think, oh, well, training is for bodybuilders or it's for specific types of athletes.
但事实是，它能提升我们每个人的综合表现。
But the truth is it can improve all of our performance.
如果你想改善神经系统、骨骼、关节健康和大脑功能，那就得做力量训练。
If you want to improve your nervous system, your bones, your joint health and brain, we need to be strength training.
过去人们总觉得这有风险。
Historically, it's been seen as risky.
但现在已证实，它能促进健康、延长寿命。
It's now proven to boost health and longevity.
这一点我也深有体会。
And this is true for me too.
我不是健美运动员。
I'm not a bodybuilder.
我也没打算当，但我发现把力量训练纳入每周的锻炼计划，真的很有价值。
I don't have plans to be one, but I've seen the value in making strength training a big part of my weekly workout routine.
接下来这段内容，适合所有想保持身体无痛、头脑清醒的人。
This next clip is for anyone who wants to keep their body pain free and their brain sharp.
健身对我来说，就是想每天都能去冲浪。
Fitness can be, I just wanna be able to surf every day.
太棒了。
Amazing.
我加入。
I'm in.
对吧？
Right?
健身就是我想有更多精力陪孩子玩。
Fitness just means I want more energy with my kids.
这些我都想要。
I'm I'm I'm here for all of that.
所有这些都跟表现力有关。
All of that can be rooted in performance.
我们常说，如果你有
We have a saying that if you have
只要你有身体，你就是运动员——也就是说，不管你是为了投篮、打高尔夫，像我们的一些客户那样，还是想用这副身体提升工作效率、成为更好的领导者、做出更明智的决策、多干活还不那么容易累，都没问题。
a body, you're an athlete, which is to say, I don't care if you wanna use those physical abilities to shoot a basketball or hit a golf ball like some of our clients, or you wanna use that to just run your business better, be a better leader, make better decisions, be able to work more hours and less fatigue, fine.
你依然在要求你的身体去表现。
You're still asking your body to perform.
本质上是一回事，只是在身体动作技能的末端有那么一两点不同。
It's the exact same thing except for a couple of little points at the end of physical movement skill.
对吧？
Right?
所以这是第一个答案。
So that's answer number one.
现在换个角度来回答这个问题：如果看看大多数人普遍的情况，健身其实是由几样东西组成的。
Now taking this question entirely differently, if you look at what is generally true for most people, fitness is a combination of a handful of things.
你希望做各种活动时，不会付出太大的代价。
You wanna be able to do activities and not pay major consequences.
就这么简单。
That is it.
对吧？
Right?
我就想能轻松爬上这座该死的山，第二天别疼得叫出声来。
I I wanna be able to walk up this dang hill and then not wake up tomorrow in in screaming pain.
所以我想要做A，但不希望B作为后果发生。
So it is a I want to do a, and I then I don't want b to happen as a consequence.
对的。
Mhmm.
对吧？
Right?
我希望每个人都能拥有这种能力，而不必付出严重的代价，比如受伤或者其他问题。
So I wanna empower everyone to be able to have that and then not pay major consequences, whether it's injury or handful of other things.
对大多数人来说，拥有一个有韧性的身体，也就是能做很多事情，这正是我们称之为“aretes”的原因之一。
So for most people to be execute a a resilient physiology that is to be able to do many things is it's one of reasons, again, we called it aretes.
就是这个理念：我想能做很多事，但不会带来严重的后果。
It's this concept of I wanna be able to do many things and then not have severe consequences.
所以你首先得有点儿体力基础。
So you're gonna have to have some semblance of physical strength, number one.
对吧？
Right?
不用非得去当举重运动员或健美选手，但起码得有基本的力量。
And need to be a power lifter or a bodybuilder or a weight lifter, blah blah blah, but minimal levels of strength.
如果你从医学角度来考虑，我也可以提出这个观点。
If you wanna look at this from the medical perspective, I can make that argument.
我们可以聊很多相关的研究。
We can go into tons of the research.
我正想问你这个。
I was about to ask you that.
没错。
Yeah.
为什么力量这么重要？
Why is strength so important?
因为我觉得我们长期以来都低估了它，你甚至可以一辈子不练力量，但……
Because I feel like we've undervalued it for a long time and you don't you could grow your whole
不过，作为力量训练领域的人，我们自己也没做好推广。
life Well, without I would say that we, as a strength conditioning field, didn't help ourselves much.
这其实有个挺有意思的故事。
This was actually the whole fun story here.
在二十世纪初，力量训练被认为是有害的。
In the early nineteen hundreds, strength training was viewed as something that was really deleterious.
它很危险。
It was dangerous.
这里头有很长一段历史，但当时人们觉得你会得心脏病。
There's a long story here, but, you'll have a heart attack.
就是这么个观念。
It's this thing.
对吧？
Right?
这种观念持续了很长时间。
And that stayed along for a long period of time.
科学界一直说力量训练对身体有害。
The science said it was bad for you.
后来，科学观点发生了转变。
And then the science changed.
事实上，有一位著名人物叫卡波维奇博士。
In fact, there's a famous individual named Doctor.
他最初是支持‘力量训练很危险’这个说法的，但后来收集了更多数据，发现其实并不危险，反而发现了很多健康益处。
Karpovich, who himself was a scientific advocate of this is dangerous, and then collected more data and realized actually it's not dangerous, and then oh my gosh, There's all these health benefits.
这件事发生在二十世纪五十年代到六十年代。
That happened in the nineteen fifties and sixties.
紧随其后，阿诺德·施瓦辛格就出现了。
Right after that, on the back of it, you've got Arnold Schwarzenegger.
还有《举铁》这本书。
You've got pumping iron.
还有康纳。
You've got Conan.
还有这些现象。
You've got these things.
从对健康有害，一下子变成了天啊。
And you went from bad for my health to, oh my gosh.
我都能变成超级英雄。
I can become a superhero.
这激励了整整一代人，主要是男性。
And this empowered a generation of men mostly.
天啊，我都能练成身体上的超级英雄。
Oh my gosh, I can become a physical superhero.
这很棒，但问题在于，人们一提到力量训练，就只想到肌肉和健美。
That was awesome, but the downside of that was everyone's association with them with strength training was muscle and bodybuilding.
这其实是对力量的一种非常狭隘的理解。
And that is a very limited perspective of strength.
所以从科学角度来看，这个领域的人根本不是搞力量训练的。
So scientifically, the people in this field were not strength training people.
运动生理学家、营养学研究者，从六十年代到九十年代，几乎全是搞耐力运动的。
The exercise physiologists, the nutritionist scientists for in most part, the nineteen sixties through nineties were all endurance folks.
因此，根本没人做这方面的研究。
And so you had no research being done.
我的意思是，你不能再说是对健康有害了，但也没人能说它对健康有多大的好处。
I mean, you couldn't make the argument anymore that it was bad for your health, but there was no argument that it was really great for your health.
我们这一代人就是在这种环境下长大的，后来开始接触科学，就忍不住问：为什么没人研究力量训练和高强度运动？
And they had a whole generation of kids like me who came up on that, but then also like science and started saying, like, why aren't we doing studies on strength and high intensity stuff?
不过，这种情况没持续太久，相关研究就开始陆续出现了。
And, well, that only lasted so long before work started coming out in that area.
现在情况已经很清楚了。
And now it is so clear.
我们已经找到了作用机制。
We have mechanism.
我们有流行病学的数据支持。
We have epidemiological evidence.
我们有针对男性、女性、年轻人和老年人的随机对照试验，而且研究还在继续。
We have randomized control trials in men and women, young, old, and the research goes on.
体力强健，字面意思上也是，预测寿命长短的最重要因素之一。
Physical strength is one of the single strongest, pun intended, predictors of lifespan.
所以，你有寿命，也就是你能活多久。
And so you've got lifespan, which is how long you're going to live.
还有健康寿命，现在大家常提到的，指的是在这段日子里你有多健康。
You have health span, which people talk about now, which is how how healthy are you within those years.
现在从科学角度，我们可以称之为‘力量寿命’。
And now scientifically, call that strength span.
对吧？
Right?
他们说的是，力量寿命虽然不是唯一重要的因素，但确实是影响健康寿命的关键指标。
And what they're saying is strength span, it's not the only thing that matters, but it's an important characteristic to your health span.
如果你体力不足，就会引发一系列问题。
If you lack physical strength, a number of things start to happen.
首先，我们之所以特别关注腿部力量和握力，正是因为它们是最普遍、最可靠的预测指标之一。
Number one, this is one of the reasons why we look at, for the record, like, leg strength and grip strength as two of the most ubiquitous predictors.
在大量研究中，这两项指标都被证实是死亡率的显著预测因素。
You'll see this all across the literature as statistically significant predictors of mortality.
事实上，有些研究直接将力量——主要是腿部伸展力量和握力——与最大摄氧量进行对比。
And in fact, some of the papers that directly compare strength, again, mostly leg strength, leg extension, and grip strength, to v o two max.
很多时候，虽然不是总是，但力量对死亡率或全因死亡率的预测能力往往强于最大摄氧量。
Oftentimes, but not always, but oftentimes will show strength as a stronger predictor of mortality or all cause mortality than v o two max.
过去几年里，我们反复讨论过最大摄氧量的重要性，这确实没错。
So we've we've talked ad nauseam, you know, in the last bunch of years about important v o two maxes, and it's absolutely true.
但力量同样是一个与之相当的指标，能预示你还能活多久。
But strength is right there as an equivalent predictor of how long you're going to live.
那么问题来了，为什么？
So the question is why?
这里既有相关性，也有因果关系。
Well, you have correlation and causation here.
两边都有大量的证据支持。
Lots of evidence on both sides.
如果你手部力量弱，这实际上反映了你整体的体能状况。
If you are weak, say in your hands, it is a proxy for overall strength.
这一点本身是成立的。
So that in of itself is is true.
这还是一种直接的干预方式。
It's also direct intervention.
如果你连袋子都提不稳，也放不进头顶的行李舱，你就不愿意坐公交了。
If you can't carry a bag confidently and you can't put a a backpack in an overhead compartment, you're not gonna take the bus.
你去坐飞机的可能性也会大大降低。
You're very less like you're much less likely to go on an airplane.
这样一来，就会引发社交孤立等后续问题。
This now leads to secondary problems with social isolation.
你缺乏自信。
You're not confident.
导致衰老失败的一个最重要因素，就是当人们觉得自己成了社会的负担时，会迅速退缩。
One of the single biggest predictors or one of the single biggest issues we have with unsuccessful aging is that people when people start to feel like they become a burden on society, they start to withdraw rapidly.
没人愿意站在队伍里拖慢大家的进度。
No one wants to be the person in line holding everybody up.
谁都不想成为你刚才说的那些例子中的人。
No one wants like, you just you know all those examples there.
对吧？
Right?
所以人们更容易选择社交退缩。
So people are more likely to just socially withdraw.
现在我们正面临社交孤立带来的一系列次生问题，连身体活动也减少了，因为人们不再出门。
And now we're having all the secondary problems of social isolation, and even physical activity starts to go down because people don't leave their house.
他们更多地看电视，一系列连锁反应就这样开始了。
They watch TV more, and this whole cascade of things start to happen.
所以我们这里既有直接也有间接的因素，再次强调，你不需要特别强壮，但至少得保持一定的握力。
And so we have direct and indirect mechanism there that say, again, you don't have to be massively strong, but just maintain some semblance of grip strength.
你的双腿也会讲同样的故事。
Your legs are gonna tell the same story.
你的双腿和双手，就是你与这个世界互动的窗口。
This is your interface with the world, your legs and your hands.
因此，你移动、走动的能力，主要靠的就是双腿。
And so your ability to locomote, to move throughout the world, is mostly your legs.
如果你连博物馆的台阶都走不上去，心里没底，慢慢地，你就不再去这些地方了。
If you don't feel confident that you can walk up the steps of that museum, slowly you stop going on those trips.
你会开始找各种借口推脱。
You start doing that extra thing.
太疼了。
It hurts too much.
太累人了。
It's too exhausting.
所以，把这些缺失的部分都补上。
Again, fill in all the blanks here.
拥有一定的腿部力量，能让你更有信心参与各种身体活动，而这些活动会带来一系列额外的好处。
And so having some sort of physical leg strength gives you confidence that allows general physical activity, which then pays all those additional benefits.
这还没算上肌肉本身带来的直接益处。
That doesn't even carry account the direct physical benefits.
如果我们专门来看肌肉，比如肌肉质量，
So if we start looking at muscle specifically, muscle quality, and
这个
this
它在很大程度上会影响你的血糖水平。
can be defined a lot of different ways, is going to regulate in part things like your blood glucose.
我相信你一定跟很多人聊过代谢健康的重要性。
And you've, I'm sure, talked, to many people about the importance of metabolic health.
骨骼肌能解释你基础代谢率差异的约80%。
Skeletal muscle is gonna explain about 80% of the variance in your resting metabolic rate.
这就是你常说的快代谢或慢代谢。
That's that's your, you know, your fast or slow metabolism.
大部分情况下，80%的代谢差异其实取决于你有多少瘦肌肉。
Again, 80% of the variance is gonna be explained by how much lean muscle you have for the most part.
你不需要变得特别壮，但肌肉流失叫作肌肉减少症。
So you don't need to be huge, but losing muscle is is called sarcopenia.
如果你的肌肉流失速度超过了正常衰老应有的水平，那就出问题了。
If it's you lose muscle faster than you should be with aging.
这和慢性炎症、基础代谢率下降密切相关，而这些又会回到我们刚才说的那套机制里。
Highly associated with inflammatory states, reduced resting metabolic rate, which then goes right back to the equation.
血糖调控、炎症反应——这些都会陆续出现。
Glucose regulation, inflame like, all of these things start to happen.
最后再提一个重点，我知道我在这儿说得有点多，但这确实是我特别在意的话题：你不仅要有力量，还要坚持训练本身。
Last fire hose, I know I'm going after it this little bit here, but this is a topic of clear passion to me, is you have the presence of strength as well as the act of the training itself.
进行力量训练的过程，对中枢神经系统、大脑和神经功能都有额外的好处。
So going through the strength training process has additional benefits to things like your central nervous system, brain, and neurological system.
证据非常明确。
The evidence is very clear.
力量训练能让你的大脑更健康，比如白质这些方面。
Your physical brain will stay healthier in terms of, white matter and things like that when you strength train.
这种健康状态能维持得久得多。
It will stay around a lot longer.
现在越来越多的研究表明，像痴呆和阿尔茨海默病这类晚发性疾病，其实是可以大幅预防的。
There's actually a lot of research now that's starting to point to the fact that things like dementia and Alzheimer's, late onset specifically, is highly preventable.
我说的‘大幅’，意思是预防比例高得惊人。
And by highly, I mean it's an extraordinarily high number.
要讲具体数字，得请神经科学家来详细说明。
You'd have to get a neuroscientist on to really get numbers there.
但相比我们通常的认知，通过运动锻炼来预防这些病，效果要好得多——当然这不是唯一办法，但绝对是关键因素。
But it is way more preventable than we realize specifically from physical activity and exercise as a as a not the only thing there, but a huge component to that.
最后，为什么？
Lastly, why?
记住，你日常活动的方式主要由三个部分组成。
Remember, the way that you move throughout the world has three big components to it.
当你像那样抬起腿、脚趾微微一动时，实际上发生了三件事。
So when you pick your leg up like that and you just shifted your toe, what end up happening there is three things.
你的中枢神经系统发出了一道信号。
Some signal went from your central nervous system.
这信号可能来自大脑，也可能来自脊髓，都不重要。
This could be your brain, spinal cord, it doesn't matter.
神经传递了这个信号。
Nerves.
然后神经把信号传出去。
Send a signal.
这是第一步。
That's part one.
第二步，这些神经激活肌肉，让肌肉收缩。
Part two, those nerves activate or turn on muscles, and then the muscles contract.
这是第二部分。
That's part two.
这些肌肉被结缔组织包裹着。
Those muscles are surrounded by connective tissue.
结缔组织其实是和你的骨头连在一起的。
The connective tissue actually is tied into your bone.
真正让你的脚做出那样的动作，是结缔组织被牵拉的结果。
Pulling the connective tissue is what actually made your foot move like that.
所以，结缔组织是第三部分。
So connective tissue is part three.
事实上，只要你做力量训练，就是在让结缔组织更健康，保持肌肉质量，同时持续激活你的神经系统。
So the reality is anytime you're strength training, you're keeping connective tissue healthier, you're keeping that muscle quality high, and you're continuing to keep that nervous system activated.
让神经系统保持活跃，就是在让你的大脑保持活力。
Keeping that nervous system alive is keeping your brain alive.
这都是你身体实际在发生的变化。
It's physically what you're doing.
它让你整个神经系统保持活跃且精准状态。
It's keeping your entire nervous system around and fine tuned.
这其实是同一个过程。
It's the same process.
当我们把力量训练只看作是锻炼肌肉的时候，千万别忘了，它同样在保护你的关节、骨骼，也在锻炼你的大脑和神经系统。
And so when we tend to think about strength training as something we're doing for our muscles, we cannot forget we're also doing it for our joints, we're doing it for our bones, and we're also doing it for our brains and nervous system.
你现在的体重是多少，万达？
How much you weigh, Wanda?
我现在大概一百三十磅。
Right now, I'm about one thirty.
我是一百八十三磅。
I'm at one eighty three.
咱们比一比吧。
We should race.
别想了。
No.
我想离开这儿的时候，还是原来的胯骨。
I wanna leave here with my original hips.
在播客里，我和阿里亚的对谈环节，我会把知名女运动员和一些出人意料的嘉宾配对。
On the podcast, the matchup with Aliyah, I pair prominent female athletes with unexpected guests.
最近一期，我邀请了无争议的拳击冠军克拉丽莎·谢尔兹，还有喜剧演员旺达·西克斯，聊了聊旺达的新电影《垫场赛》、嘴炮的艺术，还有什么叫真正的淑女风范。
On a recent episode, I sat down with undisputed boxing champ, Clarissa Shields, and comedian Wanda Sykes to talk about Wanda's new movie, undercard, the art of trash talk, and what it really means to be ladylike.
打开你的免费iHeartRadio应用。
Open your free iHeartRadio app.
搜索‘与阿里亚的对谈’，现在就收听。
Search the matchup with Aaliyah and listen now.
本节目由诺华公司赞助，iHeart女性体育网络的创始合作伙伴。
Brought to you by Novartis, founding partner of iHeart Women's Sports Network.
嗨，真漂亮。
Hello, gorgeous.
我是《非传统拉拉》的主持人拉拉·肯特。
It's La la Kent, host of Untraditionally La la.
我可能不再给人倒杯子了，但我还是超爱山谷里的生活。
My days of filling up cups at sir may be over, but I'm still loving life in the valley.
山那边的日子挺有成熟味儿的，可在我自己的播客《非传统拉拉》里，我还是那个你要么爱死、要么恨透的拉拉。
Life on the other side of the hill is giving grown up vibes, but over here on my podcast, Untraditionally La la, I'm still that La la you either love or love to hate.
我一直在跟粉丝、家人，还有以前的死对头汤姆·施瓦茨掏心窝子地聊。
I've been full on oversharing with fans, family, and former frenemies like Tom Schwartz.
施瓦茨上节目时，我确实有点事儿想跟他算账。
I had a little bone to pick with Schwartzie when he came on the pod.
你就不觉得愧疚吗？居然说我是山寨家庭主妇？
You don't feel bad that you told me I was a bootleg housewife?
我差点就把披萨扣你身上了。
I almost flipped a pizza in your lap.
我……
I
我当时气炸了。
was so pissed.
我直到刚才才想起来这事。
I literally forgot about that until just now.
对不起。
Sorry.
我不想把所有这些都怪到别人头上。
I don't wanna I don't wanna blame all of that.
这事得怪酒。
I gotta blame that one on the alcohol.
这档节目讲的是在生活不断向前时，学会笑着面对、从中成长，因为我犯过的错，你们就不用再犯了。
This is about laughing and learning when life just keeps on life and because I make mistakes so that you guys don't have to.
我们在成长，我们在茁壮，没错，有时候也快撑不住了，但我们都带着爱在坚持。
We're growing, we're thriving, and, yes, sometimes we're barely surviving, but we do it all with love.
这事儿乱七八糟的。
It's unruly.
但咱们从不害怕。
It's unafraid.
这节目风格独特，别具一格。
It's untraditionally La la.
可以在 iHeartRadio 应用、Apple 播客，或者你常用的播客平台收听《Untraditionally La La》。
Listen to untraditionally La la on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
2023 年，前《单身汉》明星克莱顿·埃卡德卷入了一起亲子纠纷丑闻。
In 2023, former bachelor star Clayton Eckard found himself at the center of a paternity scandal.
随后的家事法庭听证揭示了她陈述中的诸多矛盾之处。
The family court hearings that followed revealed glaring inconsistencies in her story.
这引发了一场持续数年的诉讼，只为查明真相。
This began a years long court battle to prove the truth.
你两次篡改了这份检测报告，对吧？
You doctored this test twice in so ins, correct?
我只篡改过一次检测报告。
I doctored the test once.
破解这个案子靠的是一支庞大的网络侦探团队。
It took an army of internet detectives to crack the case.
我想让大伙儿知道
I wanted people to be able to
自己的税款到底被用在了哪里。
see what their tax dollars were being used for.
阳光是最好的消毒剂。
Sunlight's the greatest disinfectant.
他们发现了一个令人不安的模式。
They would uncover a disturbing pattern.
还有另外两个男人，经历了同样的事。
Two more men who'd been through the same thing.
格蕾卡·莱斯比和迈克尔·曼吉尼。
Greca Lesby and Michael Mangini.
我简直震惊了。
My mind was blown.
我是斯蒂芬妮·杨。
I'm Stephanie Young.
欢迎收听《爱的陷阱》。
This is Love Trap.
来自劳拉·斯科茨代尔警局。
Laura Scottsdale police.
随着剧情推进，劳拉·欧文斯终于要为自己的行为付出代价了。
As the season continues, Laura Owens finally faces consequences.
各位听众，来自马里科帕县的突发新闻：劳拉·欧文斯已被起诉涉嫌欺诈。
Ladies and gentlemen, breaking news at Maricopa County as Laura Owens has been indicted on fraud charges.
在亚利桑那州，正义未实现，这件事就还没完。
This isn't over until justice is served in Arizona.
您可以在 iHeartRadio 应用、Apple 播客，或您常用的播客平台收听《爱的陷阱》。
Listen to Loved Trapped podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
接下来这一段来自戴夫·阿斯普雷，他是人类表现、健康与长寿领域的先驱。
This next segment is from Dave Asprey, pioneer on the future of human performance, health, and longevity.
他跟我们聊了聊怎么克服懒惰。
And he talks to us about how to hack laziness.
你们有没有发现，自己总是被懒惰、懈怠，甚至疲惫拖着后腿？
How many of you know that you just keep being blocked by your laziness, your lethargy, maybe even your fatigue?
他提到，人体天生就是为了节省能量。
He talks about how your body is designed to save energy.
他还讲了怎么顺应身体的节奏，而不是跟它对着干。
And he talks about how to work with your body, not against it.
如果你不喜欢锻炼，或者没时间每天去健身房一小时，戴夫会教你如何把懒惰变成优势。
Now, if you're someone who doesn't love working out or doesn't have time to go to the gym for an hour every day, Dave explains how to use laziness to your advantage.
更聪明地锻炼，花更少的时间。
Smarter workouts, less time.
这部分简直让我震惊。
This part blows my mind.
他说，只要每周用对方法练十五分钟，效果就超过五小时的有氧运动。
He talks about how just fifteen minutes a week with the right methods can be better than five hours of cardio.
如果你需要一点推动力来保持坚持，又希望方式简单可行，一定要听这段。
Now if you're someone who needs that push to stay consistent but wants it to be simple and achievable, listen to this.
你提到要善用懒惰的力量。
You talk about tapping into the power of laziness.
说说你是怎么做到的，这到底是什么意思？我觉得今天你能让很多人眼前一亮。
Tell me how you do that and what does that mean because I think a lot of, you're gonna make a lot of people happy today.
我会说的，但要说懒惰，比这更让人避之不及的，大概就是谈死亡了。
I will, but even talking about laziness, only thing worse is talking about death.
我的意思是，大家根本不想面对这个话题。
I mean, people, they don't wanna do it.
以前我发关于懒惰的Instagram帖子，根本没人看，因为大家都不想正视它。
So when I would do an Instagram post about laziness, people would just not watch it because I don't wanna face that.
我们每个人都曾因为懒惰而被责备过。
And we've all been shamed for being lazy.
总有些教练会说：别这么懒。
There's that coach who's like, don't be so lazy.
再跑几圈去。
Run around the field again.
还有老师，你知道的，你表现不好，或者你父母说你。
And the teacher, you know, you're not performing or you're parents.
所以我们对懒惰都充满了愧疚。
So we have all this shame about it.
但事实上，你的身体有自己的操作系统。
The reality though is that your body has an operating system.
我管它叫‘肉身操作系统’。
I call it the meat operating system.
很多灵性修行，其实就是在连接这个系统。
And a lot of spiritual work is actually accessing that.
它天生就特别不愿意浪费能量。
And it has a very strong desire to not waste energy.
而这恰恰是一种神圣的本能。
And that is a sacred thing.
对吧？
Right?
想象一下，如果有两个人，其中一个说：努力工作才有成果。
Imagine if we had two people and one of them says, working hard gets results.
然后我说：好了，各位，去挖个沟吧。
And I said, all right, guys, go dig a ditch.
一个人说：我带了铲子。
And one of them says, got my shovel.
另一个人说：我开拖拉机来。
And the other one says, I got a tractor.
好吧。
Okay.
开拖拉机的那人二十分钟就干完了，另一个却干了三天。
The guy with the tractor was done in twenty minutes and the other guy works for three days.
可我们却莫名其妙地觉得，那个拿铲子的人更了不起，因为他够努力。
And we somehow believe, without thinking, the virtuous guy is the guy with the shovel because he worked hard.
而我们其实潜意识里一直相信：只要努力，就一定有回报。
And we're unconsciously believing that working hard gets results.
所以我们一不拼命干活，就觉得自己不够好。
So we shame ourselves when we don't work hard.
更糟糕的是，当我们拼命了却没结果，反而开始觉得自己是受害者，这其实特别有害。
And sadly, when we work hard and we don't get results, we start feeling like victims, which is really toxic.
我们都见过有人拼死拼活，最后却一无所获。
We all know people work really hard and don't get results.
也许问题出在我们心里那个根本行不通的信念上。
Maybe it's because we have a belief system in there that doesn't work.
当我们问自己：‘难道就不能换个轻松点的方法吗？’
And when we say, Well, couldn't I do this in an easier way?
我们就会立刻感到内疚。
We start feeling shame.
现在谁要是想走捷径，都觉得不好意思，好像只有吃苦才配得上美德。
Now it's not okay to do it the easy way because the virtue comes from the struggle.
但在我们这个现实世界里，真正的美德是把事情办成。
But in the world that we live in, the virtue comes from getting it done.
你要明白，人总是会想偷懒的。
And understanding that you will always have a desire to be lazy.
你好好想想。
And think about it.
你早上醒来，心里就会想：行吧。
You wake up and you say, alright.
我可以去健身房，也可以瘫在沙发上，吃着甜甜圈，追着剧。
I could go to the gym, or there's a couch and there's donuts and Netflix.
沙发永远看起来更诱人。
The couch is always going to look sexier.
然后我们就开始想：我应该想跑去健身房才对。
And there's, we start, well, I should want the gym.
不，你没必要这么想。
No, you shouldn't.
你的身体其实就想多存点能量，吃点甜甜圈，别浪费力气，万一以后闹饥荒呢。
Your body really does want the extra energy from the donuts and not using any energy in case there's a famine.
所以，接受你的身体天生就想节省能量，这没什么不对的。
So embracing that your motivation from your body is to save energy, and there's nothing wrong with that.
那该怎么利用这一点来激励自己呢？
So then how do you use that to motivate yourself?
这才是真正聪明地对付懒惰的方法。
That's how to hack laziness.
比如说，如果你去健身房做有氧运动，参加一节动感单车课。
Well, if you go to the gym, let's say you're gonna do cardio, you go to a spin class.
如果你每天练一小时，每周五天，这已经很猛了，两个月后你的体能大概能提高2%。
If you did an hour a day, five days a week, that's aggressive, You're going to improve after two months, 2% improvement in your fitness.
但如果你用懒人的方式，就是我在《聪明做事，不拼命》里写的那种，每周只花十五分钟，还不会出一身汗。
If you do the lazy way, the thing I write about in Smarter, Not Harder, you're gonna spend fifteen minutes a week, you will not sweat.
顺便说一句，这时间跟刷牙差不多。
That's the amount of time you spend brushing your teeth, by the way.
但你的体能却能提升12%，是前者的六倍。
You'll improve by 12%, six times more.
所以你早上醒来会想，今天我要省下五十分钟，不用在健身房白费力气，因为我找到了更聪明的方法。
So you wake up and you say, today, I'm going to save fifty minutes of not working at the gym because I'm gonna do it better.
突然间，这变得特别有动力，因为身体会想：我能在健身房省点力气？
And all of a sudden, it's really motivating because the body says, I get to save energy at the gym?
于是，身体的动机就和你心里的想法对上了。
And then the body aligns its motivation with what your mind wants.
然后，那种抗拒感就慢慢消失了。
And then the resistance fades.
这其实特别重要。
And it's a really important thing.
这种说法，我从来没在任何地方见过。
It's something that I've never seen written about anywhere.
所以，用节省下来的时间和精力来激励自己吧。
So use the savings of time, the savings of energy to motivate yourself.
但你知道谁早就明白这个道理吗？
But you know who does know about this?
大型食品公司。
Big food companies.
他们会给你寄一张两毛五的优惠券。
They will send you a 25¢ coupon.
你就会想，哎，我省了两毛五。
And you're like, oh, look, I saved 25¢.
因为对我们身体来说，省钱的感觉远比实际价值要大得多。
Because to our body, saving money feels like a lot more than it really is.
对吧？
Right?
这其实关乎我们潜意识里的现实认知。
So it's about our unconscious view of reality.
既然我们知道身体总会不自觉地这样反应，那不如干脆利用它来帮我们，而不是跟我们作对。
So since we know our body does that without our knowledge or permission, let's just use it to our advantage instead of against us.
是的，完全没错。
Yeah, absolutely.
所以每天做十五分钟的运动。
So using a fifteen minute workout per day.
不，不，不，不，不，做十五分钟的运动
No, no, no, no, No, using a fifteen minute workout
每周三次，每次五分钟。
Five minutes, three times a week.
每周三次，每次五分钟。
Five minutes, three times a week.
这跟12%的变化有什么关系？
How is that having a 12% change?
也许在运动这件事上，努力并不一定能带来效果。
Well, maybe working hard doesn't get results when it comes to exercise.
我想把话说清楚。
And I wanna be really clear.
努力工作的能力是你在这个世界上做成事情所必需的。
The ability to work hard is necessary for you to get things done in the world.
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但如果没有正确的工具，光靠拼命干是白费力气。
But working hard without the right tools is a fool's errand.
没错。
Yes.
我有一家公司是连锁品牌，现在已经有三十多家门店签约了。
And one of my companies, it's a franchise, we're about to be over about 30 locations signed.
我们正在全国范围内陆续开店。
So we're opening across the country.
这家店叫 Upgrade Labs。
It's called Upgrade Labs.
你可以访问 ownandupgradelabs.com，在你家附近开一家。
You can go to ownandupgradelabs.com and open one in your neighborhood.
我们有这套技术来实现它。
And we have the technology to do this.
它运用人工智能，让你的动作比你原本想的更慢，然后在短短二十秒内，逼你用远超你想象的力气去完成。
It uses artificial intelligence, and it causes you to move slower than you want and then way harder than you really, really want to, but only for twenty seconds.
接下来才是关键。
And then here's the trick.
一练完，你就深呼吸几次，AI会引导你：再深吸一点，帮你把心率降下来。
As soon as you're done, you take some really deep breaths, it guides you with the AI to say, breathe deeper, and it brings your heart rate down.
你的身体真正响应的是强烈的刺激——比如有老虎要扑过来，然后当你体内有足够的矿物质和营养时，又感受到安全和放松。
So what your body really responds to is really strong stimulation, like a tiger was gonna catch you, and then a feeling of safety and calm when you have enough minerals, you have enough nutrients.
这时候身体就会想：哦，看来我得提升一下表现了。
It says, oh, I guess I should improve my performance.
但如果你去上动感单车课，第一次冲刺时老虎是追了你，可之后你一直跑、又冲刺、再跑，身体就会觉得：我一直在被追杀，根本逃不掉。
But if you go to the spin class, okay, the tiger chased you on the first sprint, and then you keep running, and then you sprint again, and you keep running, and the body believes I'm being hunted, and it doesn't get away.
如果你再配上低热量饮食，那就更糟了：身体觉得不仅闹饥荒，还每天被追杀一小时，难怪状态没法提升。
And if you're combining that with a low calorie diet, oh, there's a famine, and I'm continuously hunted for an hour a day, no wonder it's not going to improve.
它根本没多余的能量去进步。
It doesn't have any energy to improve.
它只是一直处于压力状态。
It's just stressed.
所以，运动的精准剂量非常重要。
So the precise dose of exercise, it matters so much.
但有件事你听了可能会嫌我烦。
And the liberating thing, you're gonna hate me for saying this.
你注意到我现在的状态比以前好多了。
So you notice I'm in better shape than before.
我每周只锻炼二十分钟，这就是我的全部训练计划。
Twenty minutes a week is my entire workout regimen.
我就觉得，我这事儿干得挺到位。
And I'm like, I'm doing all Yeah.
你这安排太紧凑了。
You're stacked.
对。
Yeah.
太厉害了，兄弟。
That's epic, man.
你在第21页说得特别到位。
And you said it beautifully on page 21.
你说过，你的身体并不在乎你花多长时间做一件困难的事。
You said your body does not care how much time you do something hard.
它在乎的是你多快完成这件事、有多吃力，以及恢复到正常状态有多快。
It cares about how quickly you do something hard, how hard it is and how quickly it returns to baseline.
没错，就是这样。
There you go.
第21页。
Page 21.
这段话特别打动我，后面我们再细聊，现在先不展开，但你在书里也提到过这个观点。
And that resonated with me a lot because and we'll talk about this later on I don't want to get into it now but you talk about this in the book as well.
为什么用红外桑拿，为什么用冷浴，其实正好解释了这个过程。
Why the infrared sauna and why cold plunges kind of that explains exactly that process.
对。
Yes.
尤其是你来回交替的时候，觉得得在冷水中泡很久，心里就打退堂鼓了。
Especially if you're doing both back and forth and you think they're getting in the cold for you're like, oh, I'd have to sit in there for a long time.
但其实关键不是泡多久，而是你觉得不舒服的时间有多长？
But it's actually how long is it uncomfortable for?
没错。
Right.
真正起作用的是这个过程：一旦身体适应了，不管是骑动感单车、泡冷水，还是其他任何事，只要习惯了，效果就没了。
That where it's actually working because you're saying once it becomes normalized, once anything becomes normalized, whether it's spin class, whether it's sitting in the cold or whatever it may be, it's now not having that effect.
根本没用。
It doesn't work.
事实上，如果你进到一个普通的温水浴缸里，然后慢慢把水调凉，根本不会有啥好处。
In fact, if you got in a in a normal warm bathtub and slowly cooled the water, you would have no benefits from doing that.
真正有效的是，你一下子跳进冷水，温度骤降，然后马上出来，身体自己重新暖起来。
And instead, it's that you got in and it was a rapid drop in temperature, and then you got out and the body warmed itself up again.
这个过程是在训练身体：原来自己是可以安全地产生热量的，久而久之，身体产热的能力就变强了。
And it's teaching the body that it is safe to warm itself up, and then it becomes better at creating heat.
如果你的身体更擅长产热，那就说明你的新陈代谢更高效。
If your body's better at creating heat, it means your metabolism works better.
我们已经利用机器学习和人工智能把这一切都分析清楚了。
And so we've unpacked all of this using machine learning and artificial intelligence.
如今大多数人办了健身卡，却根本不去。
And today, most people, they buy gym memberships and they don't go.
每年有四亿美元的‘幽灵会员费’——人付了钱，但从不露面，因为心想‘有卡在，总该去吧’，可身体的惰性最终占了上风，毕竟去健身房花的时间回报太低。
There's $400,000,000 a year of ghost memberships where people pay and never show up because, well, if I have the membership, I might show up, but the lazy impulse of the body wins because the gym doesn't have a good return on investment of your time.
真没想到。
Wow.
我不是说你不该锻炼。
And I'm not saying you shouldn't work out.
我知道你平时怎么做。
No, I know what you do.
对。
Yeah.
如果你去健身房，那再好不过了。
And if you go to the gym, awesome.
我也喜欢，但说实话，我更愿意在空闲时间去上瑜伽课，这样练出肌肉的时间能缩短到去健身房的三分之一到五分之一。
I enjoy that as well, but I'd frankly rather go to a yoga class in my spare time and then you can get the muscles in about three to five times less time than going to the gym.
有氧运动只要十五分钟就够了，而不是每周花五个小时。
You get the cardio in, I don't know, fifteen minutes versus five hours a week.
具体比例我也说不准，但差距真的大得离谱。
I don't know the ratio there, but it's crazy.
而且有氧效果也更好。
And it's much better cardio anyway.
于是你突然意识到：我力量练到了。
And so all of a sudden you're saying, wait, I got my strength.
有氧也练到了。
I got my cardio.
正因如此，我才创办了Upgrade Labs，因为很多人真的想来这么做。
And that was what led me to create Upgrade Labs because people wanna come in and do this.
那多出来的时间，你都用来做什么？
And what do you do with the extra time?
不如我们用神经反馈来训练你的大脑？
Well, about we train your brain with neurofeedback?
要不要训练一下你的压力应对能力，让你在工作或家里遇到突发状况时更能扛得住？
How about we train your stress response so you can be more resilient when things are weird at work or at home or things like that?
或者干脆让身体的恢复能力比以往任何时候都更强？
Or how about we just make it so your body recovers better than it ever did?
我们现在面对的世界，充满了压力，却从没有真正的恢复时间。
And what we're dealing with now is a world full of stress and never any recovery time.
所以，我们用科技来处理像肌肉和心肺功能这些相对简单的事，再把省下来的时间，用来提升大脑表现和抗压能力。
So let's use technology to handle the easy stuff like muscles and cardio, and then let's take the extra save time to make our brains better and to make our stress handling better.
这真的彻底改变了我的生活。
Absolutely has changed my life.
你们在洛杉矶有Upgrade Labs的门店吗？
Have you got one in LA, Upgrade Labs?
比佛利山庄酒店里就有一家，不过那家酒店马上要翻新了，还有家在圣莫尼卡，就在阿诺·施瓦辛格办公室底下。
There's one at the Beverly Hilton, although that hotel is about to get renovated, and there's one in Santa Monica underneath Arnold Schwarzenegger's office.
我想去一趟。
I wanna go.
当然得去。
Oh, absolutely.
真该去一趟。
Need to go.
是的。
Yeah.
得去体验一下。
Need to come in.
我之前还真没去过。
I didn't yeah.
我根本没想到还有这回事。
This is I didn't realize.
太棒了。
That's awesome.
确实，第一家店八年前就在圣莫尼卡开张了。
Yeah, in fact, first one opened eight years ago in Santa Monica.
在我们决定允许任何人入驻Upgrade Labs开店之前，我已经为此筹备很久了。
I've been working on this for a long time before we decided to let anyone open a business at Upgrade Labs.
而且这部分内容现在已经演变成一场全球性的运动。
And part of this is, it's a global movement now.
生物黑客文化，现在已经很流行了。
Biohacking, it's a thing.
你去拉丁美洲，去日本，都一样。
You go to Latin America, you go to Japan, it doesn't matter.
世界各地都有人在做生物黑客。
There's biohacking all over the world.
像我那样在家建一个百万美元的实验室，配备这么多高端设备，花费可不低。
And it's expensive to build a million dollar lab like I did at my house with all this advanced tech.
那如果我们让每个人都用得上呢？
So what if we just made it available for everyone?
Wanda，你现在多重？
How much you weigh, Wanda?
现在呢，
Right now,
我大概一百三十磅。
I'm about one thirty.
我是一百八十三磅。
I'm at one eighty three.
咱们比比看谁快吧。
We should race.
不行。
No.
我想离开的时候，还是原来的胯骨。
I wanna leave here with my original hips.
在我的播客《Aaliyah对谈》中，我会把知名的女运动员和一些意想不到的嘉宾配对聊天。
On the podcast, The Matchup with Aaliyah, I pair prominent female athletes with unexpected guests.
最近一期，我邀请了无争议的拳击冠军克拉丽莎·谢尔兹，还有喜剧演员旺达·西克斯，聊了聊旺达的新电影《Undercard》、嘴炮的艺术，还有什么是真正的‘淑女’。
On a recent episode, I sat down with undisputed boxing champ, Clarissa Shields, and comedian Wanda Sykes to talk about Wanda's new movie, Undercard, the art of trash talk and what it really means to be ladylike.
打开免费的iHeartRadio应用。
Open your free iHeartRadio app.
搜索《The Matchup with Aaliyah》，现在就收听。
Search the matchup with Aaliyah and listen now.
本节目由诺华公司赞助，iHeart女性体育网络的创始合作伙伴。
Brought to you by Novartis, founding partner of iHeart Women's Sports Network.
2023年，前《单身汉》明星克莱顿·艾卡德卷入了一场亲子丑闻。
In 2023, former Bachelor star Clayton Eckard found himself at the center of a paternity scandal.
随后的家事法庭听证会暴露了她说法中的诸多矛盾之处。
The family court hearings that followed revealed glaring inconsistencies in her story.
这引发了一场长达数年的诉讼，只为查明真相。
This began a years long court battle to prove the truth.
欧文小姐，您两次篡改了这份检测报告，对吧？
You doctored this particular test twice, miss Owens, correct?
我只篡改过一次。
I doctored the test once.
破解这个案子，靠的是一群网络侦探的合力。
It took an army of Internet detectives to crack the case.
我只是希望人们能
I wanted people to be able to
看清自己的税款到底被用在了哪里。
see what their tax dollars were being used for.
阳光是最好的消毒剂。
Sunlight's the greatest disinfectant.
他们发现了一个令人不安的模式。
They would uncover a disturbing pattern.
还有另外两个男人，遭遇了同样的事。
Two more men who'd been through the same thing.
格雷卡·莱斯比和迈克尔·曼西尼。
Greca Lesby and Michael Mancini.
我简直惊呆了。
My mind was blown.
我是斯蒂芬妮·杨。
I'm Stephanie Young.
欢迎收听《爱的陷阱》。
This is Love Trap.
我是劳拉，斯科茨代尔警察局。
Laura, Scottsdale police.
随着剧情推进，劳拉·欧文斯终于面临了后果。
As the season continues, Laura Owens finally faces consequences.
各位听众，最新消息：在马里科帕县，劳拉·欧文斯已被起诉欺诈罪。
Ladies and gentlemen, breaking news at Maricopa County as Laura Owens has been indicted on fraud charges.
在亚利桑那州，正义未得到伸张，这事就还没完。
This isn't over until justice is served in Arizona.
在 iHeartRadio 应用、Apple 播客或你常用的任何平台收听《Loved Trapped》播客。
Listen to Loved Trapped podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
嗨，真漂亮。
Hello, gorgeous.
我是 La la Kent，节目《Untraditionally La la》的主持人。
It's La la Kent, host of Untraditionally La la.
虽然我再也不用给客人端杯子了，但我依然热爱山谷里的生活。
My days of filling up cups at sir may be over, but I'm still loving life in the valley.
翻过那座山之后，日子过得越来越有成年人的样子，但在我的播客《Untraditionally La la》里，我还是那个你要么爱死、要么恨透的 La la。
Life on the other side of the hill is giving grown up vibes, but over here on my podcast, untraditionally La la, I'm still that La la you either love or love to hate.
我一直在向粉丝、家人，还有像 Tom Schwartz 这样的前对手敞开心扉。
I've been full on oversharing with fans, family, and former frenemies like Tom Schwartz.
他上节目时，我确实有点事儿想跟他算一算。
I had a little bone to pick with Schwartzie when he came on the pod.
你就不觉得愧疚吗？居然说我是个山寨家庭主妇？
You don't feel bad that you told me I was a bootleg housewife?
我差点把披萨撒你腿上了。
I almost flipped a pizza in your lap.
我当时真是。
I was
气炸了。
so pissed.
天啊。
God.
我压根儿忘了这事儿，直到刚才才想起来。
I literally forgot about that until just now.
对不起。
Sorry.
我不想去把所有这些都怪到别人头上。
I don't wanna I don't wanna blame all of that.
这事得怪酒精。
I gotta blame that one on the alcohol.
这讲的是在生活不断向前的时候，笑着去学习。
This is about laughing and learning when life just keeps on lifing.
因为我犯过的错，你们就不用再犯了。
Because I make mistakes so that you guys don't have to.
我们在成长，我们在茁壮，当然有时候也 barely 挣扎着撑下去，但这一切都充满爱。
We're growing, we're thriving, and yes, sometimes we're barely surviving, but we do it all with love.
这事儿挺乱的。
It's unruly.
这事儿无所畏惧。
It's unafraid.
这事儿不按常理出牌。
It's untraditionally La la.
在 iHeartRadio 应用、Apple Podcasts，或者你常用的任何播客平台，收听《不按常理出牌》。
Listen to untraditionally La la on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
这段第三个片段来自塞娜达·格雷卡，她是健身专家、心态教练，也是金·卡戴珊的私人教练。
This third clip is from Senada Greca, the fitness expert and mindset coach and Kim Kardashian's personal trainer.
在这段话里，她谈到了为什么力量训练是锻炼的基础。
And in it, she talks about why strength is at the foundation of our workouts.
各种锻炼方式都有好处，但力量训练才是根本。
Now all exercise methods are benefits, but strength training is the base.
我们总听说蛋白质有多重要，但你知道什么时候该吃蛋白质加碳水，才能更好地提升训练效果吗？
We hear so much about the importance of protein, but here is how and when you should eat protein plus carbs to enhance your training.
如果你觉得压力大，或者从来没练过力量训练，塞娜达会教你作为新手该怎么有条理地开始，进阶后又该怎么灵活调整。
If you are feeling overwhelmed or have never done strength training, Senada explains how to be more structured as a beginner and more flexible if advanced.
我们都想找到延缓衰老、延长寿命的秘诀。
We all want the secret to aging well and increasing longevity.
但要是我告诉你，这个秘诀其实就是力量训练呢？
But what if I told you that secret was strength training?
它能增加骨密度和肌肉量。
It increases bone density and muscle mass.
如果你只能选一件事来做，那就从力量训练开始吧。
If you can only do one thing, start with strength training.
我知道我在这集里老说这一点，但我是想让你更容易理解。
I know I keep saying that in this episode, but it's because I want to simplify it for you.
你能不能给我们讲讲都有哪些不同类型的锻炼？
Walk us through the different types of exercise.
你明显是特别强调力量训练的。
You obviously focus on strength training.
我想听听力量训练到底有哪些好处。
I want to hear about the benefits of that.
但很多人现在都在纠结，我到底需不需要练普拉提？
But, you know, people are trying to make sense of like, do I need to do Pilates?
我需不需要做高强度间歇训练？
Do I need to Do do I need to do HIIT workouts?
现在选择太多了，尤其是在洛杉矶，但全世界各地都一样，选择多得让人眼花缭乱。
Do I need, you know, there's just so much on offer today, especially in LA, but there's so much on offer all over the world.
没错。
Absolutely.
大家只是想知道哪种方式才真正有效。
And people are just wondering what's going to work.
我之前跟你说过，如果我锻炼了却看不到力量或体型上的任何进步，就会失去动力，最后干脆放弃。
I was telling you earlier that, you know, if I'm doing a workout and I'm not seeing progress either in strength or physique or whatever it may be, then you get discouraged and then you let go of it.
能不能详细说说不同运动的好处，为什么你特别看重力量训练？
Walk us through the different benefits of different exercises and why strength training is a priority for you.
在我的训练计划里，我也会加入一些高强度的内容，偶尔穿插一点有趣的有氧运动。
In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio.
所以我确实会结合多种训练方式。
So I do incorporate different modalities.
这并不是纯粹的力量训练，更不是举重那种类型。
It's not strictly strength training and it's not power lifting by any means.
它确实是力量训练。
It's strength training.
但我也会安排一些高强度间歇训练和有氧运动，因为我觉得这些部分都很重要，每种训练方式都有它的价值。
But I do incorporate HIIT sessions some cardio because you need I value all of the components, all of the different modalities.
但对我来说，训练才是黄金标准，因为它能增强你的骨密度。
But for me, training is sort of like the golden standard because that is what is going to strengthen your bones.
它还能增加肌肉量，带来其他很多运动方式不具备的广泛好处。
That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
力量训练已被证实能提升骨密度和肌肉量，这两点对长寿和健康长寿至关重要。
Strength training is proven to increase, like I said, bone density and muscle mass, which are so crucial to longevity and a healthy longevity.
现在，‘长寿’这个词已经成了热门话题。
And you know, longevity now has become such a buzzword.
如果你只能做一件事来延长健康寿命，那一定是力量训练。
And if you could do one thing for your longevity is strength training.
我们做力量训练时，身体到底发生了什么变化？
What's actually happening when we do strength training?
为什么它和长寿有关系？
Like why does it link to longevity?
骨密度很重要，那力量训练还会带来哪些其他影响？
The bone density is an important What else is happening because of strength training?
因为我常听说，人年纪大了，万一摔倒了，得有体力才能自己爬起来。
Because what I always hear about is, you know, as you get older and if you fall over, you need the strength to pick yourself back up.
但除了这个，力量训练还有哪些方面真正影响我们的寿命呢？
But like how is strength training in other ways really impacting our longevity?
是的，因为人的骨密度峰值一般在25到30岁之间就达到了。
Yeah, I mean because it is our bone density max is reached at about age 25 to 30.
从那以后，骨密度就开始逐渐下降。
And from there, we start to lose bone density.
到了40岁以后，骨密度流失的速度就超过了身体能重建的速度。
And by the age 40 and on, we start to lose bone density faster than we can build it.
所以一旦摔倒，就容易摔断髋骨或手腕，恢复起来也困难得多。
So then what happens at that point is that when we do fall, we break a hip or a wrist and then the chances of recovery from that are much less.
这最终可能导致死亡。
So that leads to death.
我认为，65岁以上的成年人因跌倒受伤导致的死亡人数高达三万两千人。
I think there is like thirty two thousand deaths caused from fall injuries in adults like 65 and older.
而且说实话，肌肉也是从30岁开始流失，每十年会减少百分之三到八。
And obviously, if you can build muscles the same way, start losing after the age of 30, believe it or not, you start losing muscle mass at about three to 8% every decade.
这数字太惊人了。
So that's incredible.
这些数据真的非常吓人。
Those are incredible numbers.
30岁的时候流失得还慢一点，但到了40岁、50岁就开始加速，60岁以后流失得更快。
I mean, at the age 30 is a little bit slower, but then it starts to pick up at 40, 50, and then by 60 is even faster.
所以趁早尽可能多地锻炼骨骼和肌肉，对晚年保持健康和独立生活特别重要。
So if you can build as much as you can in bone and muscle as when you can, that will just help you carry will help you carry yourself through and and healthier in the in the older years, in the in the later years of life.
因为你可以要么预防摔倒，要么摔倒后恢复得更快——前提是你的骨密度一直保持在比较理想的水平。
Because again, you can either prevent yourself from falling or you can recover faster from an injury because your bone density is where it is more optimal than it would have been if you hadn't been building that bone mass.
尤其是女性，比男性更容易出现骨质疏松，也就是骨密度下降。
Especially for women, women are more prone to osteoporosis, which is bone density loss than men.
到了更年期，骨密度流失的幅度简直让人震惊。
And by menopause, the numbers are staggering as to that bone density loss.
对于男性来说，虽然骨质疏松的发生率比女性低，但因跌倒导致的死亡率却更高。
And for men, actually, even though osteoporosis instance is less than women, their causality of death, their death due to falls is higher than women.
说实话，我们二十几岁、甚至三十几岁的时候，总觉得自己刀枪不入。
So, I mean, a lot of the time, I know it's like when we're in our twenties or even our thirties, we think of ourselves as invincible.
我们的身体状态好得不得了。
You know, we've got these amazing bodies.
当然，这确实令人惊叹。
Incredible, of course.
但我们现在该怎么做，才能为未来的自己做好准备呢？
But how do we prepare ourselves now when it is possible for the future ourselves?
未来的自己一定会感谢现在的你。
Our future self will thank us.
这些内容真的很有力量，塞纳达。
This is really powerful stuff, Senada.
听众听到这些研究数据，了解到每十年身体发生的这些变化，一定会产生强烈共鸣。因为就像你说的，我也记得自己22岁的时候，觉得自己是超人，觉得没人能打败我。
This is really going to connect with the audience to hear these research studies and recognizing the changes that are happening in every decade because I think so many of us, like you said, and I remember that, I remember being 22 years old and thinking I was Superman and thinking nothing could defeat me.
我记得我爸一直跟我说，你得重视自己的健康。
And I remember my dad kept telling me, you need to focus on your health.
你得重视自己的健康。
You need to focus on your health.
我当时还觉得，我挺健康的啊。
And I was like, I'm healthy.
这不重要。
It doesn't matter.
后来我自己遇到了一些健康问题，才真正意识到，这其实是一笔必须投入的长期投资。
And then, you know, when I had a couple of my own personal challenges with health, it really kind of stuck with me as to what an investment it needed to be.
在人们想要变得更健康、更强壮的时候，你最常见的障碍是什么？
What are some of the biggest things that you consistently see getting in people's way when they're trying to get fitter and stronger?
这些年你带过的学员里，最常见的困难是什么？
What are the challenges, the most common ones that you see people that you've trained over the years that you find they struggle with?
第一个问题是太依赖感觉。
Well the first one is relying on feelings.
很多人靠的是动力。
A lot of people rely on motivation.
我就是提不起劲儿。
I don't feel motivated.
你到底是怎么让自己有动力去锻炼的？
You know how or how do you get motivated to work out?
很多时候，我真的就是没动力。
A lot of the time I just am not motivated.
我根本不想去锻炼。
I don't want to necessarily work out.
家里舒服多了，哪有心思起来运动，但我们从不靠这个。
The coziness of the home is a lot better than getting up and getting moving, but we don't rely on that.
把这些感觉搁一边，穿上鞋，继续往前走，这就是该做的事。
You take those feelings, you put them aside and you put your shoes and you keep going because that's what you do.
就跟刷牙一样。
It's like brushing your teeth.
对我来说，这没有商量的余地，是铁定的事。
There's no for me, there's no it's a non negotiable.
锻炼是铁定的事，不是只为了眼下，也不是为了好看，而是为了长远的健康，真正意义上的长久健康。
Working out is a non negotiable, not just for for right now, not because of aesthetics, but for longevity, like we're talking about quality longevity.
身材自然会变好。
Aesthetics come.
那样子真的很美。
It's beautiful.
只要你坚持对身体好的事——合理饮食和锻炼，好看是顺带的结果。很多人是为了看起来怎么样才开始，这确实能激励人，但这种动力撑不了多久，尤其是当效果来得慢的时候，有些人可能需要更久。
Once you do the things, the right things for your body with nutrition and working out, aesthetics are a byproduct that will come because a lot of people take that approach of wanting to look a certain way, which I find can be motivating, but it's short lived, especially if the results are taking a little bit longer, which could take longer for some people.
但如果你是为了真正对的理由在做，比如我想让这具身体尽可能强壮，让它能以最健康的方式陪我走得更远。
But if you are doing it again for those right reasons, for the reasons of like, I want to be as strong as I can in this body so this body can carry me forward in the healthiest possible way for as long as possible.
所以我最大的困惑就是：我该怎么找到动力？
So that is the biggest one that I face is like, how do I get motivated?
我该怎么保持动力？
How do I stay motivated?
就是去行动。
It's like act.
别等着有感觉了再做。
Don't wait for the feelings.
行动起来。
Act.
另一个说法是我太忙了。
The other thing is I'm too busy.
我太忙了。
I'm too busy.
时间总是有的。
There's always time.
抱歉，但你总能为自己抽出时间。
I'm sorry, but you can always make time for yourself.
你一定能找到这段时间。
You can find that time.
很多时候，我们在Instagram上跟人吵来吵去。
A lot of the time we find there's been even arguments back and forth with people on Instagram.
我还没空呢。
I don't have time yet.
两小时后，他们还在回那条消息链。
Two hours later, they're still responding to that same chain of communication.
可你那两小时不就空着吗？
Well, you had two hours right there.
你有时间的。
You have time.
很多时候，我们只是帮你分析一整天，看看哪些地方浪费了时间，其实可以挤出来。
A lot of the time is just we analyze your day, just analyze your day as to where you're spending time that you could carve out.
不是说不让你看电视或刷社交媒体。
Not saying don't watch TV or don't be on social media.
去做吧。
Do it
看电视的时候。
while watching TV.
没错。
Exactly.
就这么做。
Do that.
你怎么能把这个融入进去？
How can you incorporate it?
我发现对我而言，融入就是...
I found that for me incorporating is
那就把它融入进去。
so Incorporate it.
没错。
Exactly.
我特别不认同非黑即白的做法。
And I'm a big, big believer of like not doing all or nothing.
所以说到饮食，你想吃个汉堡，对吧？
So even when it comes to nutrition, it's like you want to eat a burger?
没问题。
Fine.
能不能试着把汉堡面包的一边去掉？
Just how can you maybe take one of the sides of the bun out?
你懂我的意思吧？
You know what I mean?
能不能把一半的薯条换成沙拉？
How can you substitute half of the fries with a salad?
别一下子把所有东西都彻底戒掉。
It's like don't don't completely take things out.
试着把它融入你的生活。
Try to incorporate in your life.
去找到适合你的方法吧。
So find out there.
肯定总能挤出一点时间来。
There is definitely always a little bit of time that you can find.
没错。
Absolutely.
对。
Yeah.
说到感受这一点。
When going back to the feelings point.
对。
Yeah.
我发现，那些对我有益的事，一开始感觉挺难受的。
I found that things that are good for me feel bad before.
是的。
Yes.
但做完之后感觉特别棒。
But feel amazing after.
没错。
Exactly.
而那些对我有害的事，一开始感觉特别好。
And the things that are bad for me, they feel really good before.
是的。
Yeah.
但事后感觉并不怎么样。
But they don't feel so great Exactly.
所以我跟你一样。
And so I'm the same as you.
每天早上醒来，我常常去徒步。
When I wake up in the morning, I often go on a hike.
这正是我喜欢开始一天的方式。
That's like how I like to start my morning.
这就像
That's like the
新鲜的空气。
fresh air.
是的，我通常会
Yeah, I'm
出去散步。
going out for a walk.
出出汗。
Like sweating.
对。
Yeah.
我喜欢保持活动。
And I like being active.
我不想做太累的事，因为我的一天已经很忙了。
And I don't want to do something too strenuous because my day is quite busy.
没错。
Exactly.
我发现早上醒来的时候，根本不想去锻炼。
And I found that when I wake up in the morning, I don't want to work out.
提不起劲儿。
Don't feel like it.
你说得太对了，我得不断提醒自己，但我知道锻炼完会是什么感觉。
And you're so right that I just have to say to myself, I have to remind myself, but I know how I'll feel after.
说到吃汉堡，说实话，我随时都想吃。
And when it comes to eating a burger, trust me, I wanna eat a burger all the time.
我得提醒自己，但我知道吃完之后会是什么感觉。
And I have to remind myself, but I know how it's gonna feel after.
所以你得把大脑和事后的感觉连起来。
And so it's almost like you've got to connect your brain to the after feeling.
完全正确。
Absolutely.
因为事后的感觉才真正持久，而事前的冲动只是暂时的。
Because the after feeling is so much more what you have to live with because the feeling before kind of comes and goes.
没错。
Exactly.
我想吃汉堡，真吃了，结果现在感觉一点都不好。
I want to eat a burger, ate a burger, now I don't feel so great.
我不想锻炼，躲着没练，结果没练成，现在感觉一点都不好。
I don't want to work out, I ignore working out, I didn't work out, now I don't feel so great.
对，没错。
Right, right.
你后头那种感觉，可比前面那会儿持续得久多了。
And you're living with that feeling after for much longer than you're living with the feeling before.
这确实帮了我不少，你说的忙这个点也太真实了。
So that's definitely helped me and the busy one is so true.
我觉得要是边锻炼边看球，那多好，我特别爱看足球集锦，但现在根本看不了完整比赛。
I mean, I feel like if I work out while watching, I love watching football, soccer highlights, I miss watching soccer and I don't get to watch it full.
我再也看不了完整比赛了，因为时差问题，我住在洛杉矶，比赛都在伦敦或者英国那边。
I don't get to watch full games anymore because there are different timings because I live in LA, the games are all in London or England.
我会放一段比赛集锦，大概二十分钟。
And I will put on a highlights of the game, which are like twenty minutes.
我觉得这正好适合二十分钟的锻炼。
And I'm like, this is perfect for a twenty minute workout.
一边看集锦，一边锻炼，这样能逼着我坚持满二十分钟。
I can watch the highlights, I can work out and it's gonna force me to get through twenty minutes.
要是没看集锦，我肯定撑不到六分钟就放弃了。
Whereas if I didn't have the highlights on, I know I'd give up in like six.
所以只要集锦在放，我就知道能坚持完这二十分钟——这正是我出门或旅行时想做到的。
And so when the highlights are on, I know that I'll be able to get through a full twenty minute workout, which is what I'm trying to do if I'm traveling or moving around.
我很喜欢这种把事情结合起来的做法。
So I love that idea of incorporating things.
把事情结合起来。
Incorporating things.
确实，刚开始培养那些难养成的习惯时，这个方法特别管用。
That's true when it comes to creating habits that are tough to create in the beginning.
怎么才能把一些有趣的事情加进去，当作一种小小的奖励机制呢？
How can you tack on something that is enjoyable, like a little bit of a reward system?
奖励机制不一定要意味着我可以吃我想吃的东西。
And a reward system doesn't have to be that I get to eat, you know.
随便你选择什么方式都行。
Whatever I want to
问题是，该用什么语言来表达呢？
ask are words.
对于保持健康来说，什么样的奖励机制才合适？
What is the right reward system for being fit?
因为很多人觉得，奖励就是可以放开吃东西，
Because I think a lot of people think it is getting Yeah, to eat what you
是啊，没错。
yeah, yeah.
就像你提到的，你喜欢看比赛集锦，或者看一部爱看的剧，又或者其他让你开心的活动。
You could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable.
或者如果你想犒劳自己，尤其是在饮食方面，可以选一些更健康的选择。
Or if you want to treat yourself, find maybe when it comes to food, find a healthier option.
我也非常支持用替代品的方式。
I'm a great believer also in substituting.
我发的很多食谱都源于我特别爱吃甜食，简直是重度甜食爱好者。
A lot of the recipes that I post are I have a sweet tooth, a major sweet tooth.
那我怎么才能做出既健康、又能满足口腹之欲、味道不输原版的甜点呢？
So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty, food?
每个人的奖励方式可能都不一样，但关键是要把它和目标绑在一起。
So it's just that for every person, could be different, what that reward for them is, but tack it onto it.
在'We Rise'这款应用里，我们有吉娜医生。
In the We Rise app, we have Doctor.
她是一位习惯养成专家，也是这个领域最有影响力的研究者之一。
Gina, who's a habits expert, habits building expert, one of the, I think, leading researchers of habits.
她提供了大量实用的建议和信息，帮助人们让习惯真正持久下去。
And she has so much input and so much information on how to make habits sustainable.
你知道吗，我真希望有个医生在身边。
You know, I wish I had a Doctor.
有个叫吉娜的随身顾问，随时能问我。
Pocket Gina that I ask.
是的。
Yeah.
不过她确实能提供绝佳的见解，教人怎么建立并坚持这些习惯。
But yeah, she'll have such an amazing insight as to how to create and sustain these habits.
没错。
Yeah.
力量训练最大的误解是什么？
What's the biggest misconception with strength training?
你觉得人们哪里理解错了？
What do you think people get wrong?
以为女性练力量会变得又壮又 bulky。
That women will get like bulky and big gigantic.
很多人最担心的就是怕练得太壮了。
That's like the biggest thing is like, I don't want to get too bulky.
不想变得太魁梧。
I don't want to too big.
这种说法确实挺常见的。
That's what you hear a lot.
我听到的也都是这种说法。
That's what I hear a lot.
这其实是个很大的误解，因为女性的激素水平根本不可能像男性那样自然长出那种肌肉体量。
And that is a huge misconception because in females, our hormones do not allow us to get to the levels that, for example, a man's physique can get naturally.
从生理上来说根本做不到。
It is not biologically.
当然，不同女性的激素水平有差异，有些人肌肉长得快一点，有些人就慢一点。
There's obviously different levels of hormones in different women that will promote growth in some more or less than others.
但归根结底，如果你觉得练得太明显了，随时可以减量调整。
But I always say at the very at the end of the day, you can just back off, back off if you are feeling.
但我敢保证，只要你开始长一点肌肉，你就会上瘾，因为那种力量感和自信心——强健身体带来的感觉，至少对我和我带过的学员来说，远远超过那些负面的误解。
But I guarantee you that once you start gaining a little bit of muscle, you'll be addicted because the feeling of strength and confidence that it gives you like a stronger body gives you, at least for me and for the people that I've worked with, those feelings that it gives them far outweigh any negative misconceptions.
我说误解，是因为事实确实如此，你不可能变得很壮。
I'm going to say misconception because it is, you're not going to get big.
你不可能变得特别大。
You're not going to get huge.
你不可能练成浩克那样。
You're not going to be like Hulk.
我知道拉迪特别喜欢力量训练。
I know Radhi loves strength training.
这简直是她的热情所在，她特别享受变强的感觉，看她这样真的很棒，我觉得你说得对，我们总担心身体会变样，变得不像自己想要的样子。
Like it's such a passion of hers and she loves that feeling of being stronger and loves that feeling of like, it's amazing to see because I think you are right that we have this worry that our body's going to change and look away that we don't want it to look.
是的，没错，当然。
Yeah, yeah, yeah.
对。
Yeah.
锻炼前和锻炼后应该吃些什么呢？特别是力量训练前后。
What should someone eat right before a workout and right after, especially a strength training workout?
锻炼前大约一小时，最多别晚于半小时吃，太近了不好消化。
So before a workout about an hour, maybe thirty minutes at most because you don't want eat too close.
我建议吃点蛋白质加碳水化合物的组合，碳水可以稍微多一点。
I would eat a combination of protein and carbs, maybe a little bit higher in carbs.
锻炼后则要吃一顿蛋白质含量更高的餐。
And then afterwards, a meal that is higher in protein.
这顿饭里至少要有20克蛋白质。
So least 20 grams of protein in that meal after the workout.
关于这一点，研究结果其实说法不一。
I mean, the studies are a little bit all over the place when it comes to this.
当然，如果你已经练了很久，这方面就没那么严格。
Obviously, for somebody that's been working out for a long time, you're a little bit more flexible with that.
或者如果你的目标是增肌或增重，要求也会比初学者宽松一些。
Or for somebody that is trying to gain muscle mass or weight, again, it's a little bit more flexible versus a beginner.
那你就得更严格地控制饮食了，不只是练前练后，而是全天都要注意。
Then you have to be a little bit more strict with strict, a little bit more on top of your nutrition when it comes to not just before and after, but throughout the day.
归根结底，最重要的是你一整天吃进去的东西。
And at the end of the day is what you're consuming throughout the day that is most important.
所以你有没有关注这一点呢？很多人只盯着练前练后，其实没那么关键。
So are you reaching so not so focused because a lot of people focus so much on before and after?
我建议你先想想，练之前你感觉怎么样？
I would start with how do you feel before a workout?
如果你早上锻炼，有没有觉得精力充足？
Do you feel if you're working out in the morning and you're energized enough?
如果感觉良好，空腹锻炼完全没问题。
Then feel free to work out on an empty stomach.
这完全没问题。
That's completely fine.
如果你能保持精力充沛，那当然最好；如果觉得需要吃点东西再练，那也很好。
And if you can carry that energy through, if you feel like you need to have a little bit of nutrition beforehand, that's great too.
关键是你怎么为自己做出最合适的安排。
It's how do you optimize for yourself?
你怎么为自己做出最合适的安排。
How do you optimize for yourself?
基因在实现目标的过程中起什么作用？
How do genetics play a role in achieving your goals?
基因确实有影响，而且影响很大——比如它可能让你根本不想起床。
Genetics, they do play a role, a big role in the sense that, well, will not get you out of bed.
很多人看到我的身材，就觉得全是基因好。
Because a lot of the time, you know, people see my physique and say, you know, it's all genetics.
其实我为了能起床去锻炼，得跟自己的基因斗很久。
I actually had to fight against a lot of my genetics to get out of bed and work out.
我天生容易抑郁和焦虑。
I'm predisposed to depression and anxiety.
对抗这些倾向，本身就是基因在起作用。
So battling those factors, that's a genetic factor that goes into play.
但说到实际增肌，确实每个人能长的肌肉量不一样，不过你总是有提升空间的。
But then when it comes to actual physique building, yes, you'll vary as to like the muscle mass that you'll put on, but you can always improve.
别因为觉得自己长不了大肌肉就不去练了，这想法根本不对。
Know, there's not, let's not even bother working out because I don't build bigger muscles.
你没试过，根本不知道自己到底能练到什么程度。
You know, you don't even know till you've tried to what capacity you can build.
基因确实会在一定程度上影响你最终能达成的体型。
Genetics will play a bit of a of a a factor in the body that you're trying to achieve.
有些人容易在腹部囤脂肪，腹肌就没别人那么明显。
You know, some people will carry a little bit more weight around their stomachs so their abs will not be as easily visible as others.
所以他们得通过健康的饮食控制，才可能让腹肌显现出来。
So they'll have to in a healthy way, potentially diet if they can, but to see the visible abdominal muscles.
这当然不是什么黄金标准，只是说，他们可能需要比别人花更长时间才能达到。
Not that that is a golden standard of anything, hypothetically saying that it will take them longer than others to achieve that.
因为基因在这方面确实起作用。
Because again, genetics do play a role in that.
说到这个，体脂率低一点对健康有什么好处呢？
Talking about that, what is the health benefit of having a lower body fat percentage?
也就是说，目标到底是什么呢？
Like what is the goal, right?
我们知道很多人减脂是为了练出腹肌，但体脂率低到底对健康有什么实际好处？
Because we know that people are trying to lower their body fat percentage in order to have abs, but what's the actual health benefit of having a lower body fat percentage?
是的。
Yeah.
即便如此，你也得保持在一个健康的范围内。
Even with that, you want to maintain a healthier one.
别让体脂率太低。
So you don't want to go too low.
也不能太高。
You don't want to be too high.
如果体脂率太低，激素水平就会出问题。
If you're going too low, then your hormones start get messed up.
我们不希望这样
We What don't want
如果太低会怎样
happens if it
如果太低会怎样？
goes too low?
如果太低，女性就会出现月经不调。
If it goes too low, so then we start to, you know, women will start to miss their period.
这会对她们造成影响。
So it will affect them that way.
这会让身体陷入一种紊乱状态。
Obviously that puts the body in a little bit of a frenzy.
身体已经失去平衡了。
It's not homeostasis anymore.
如果过高，就会引发心血管问题、胰岛素抵抗，以及其他导致健康状况恶化的因素。
When it goes too high, you're starting to deal with cardiovascular issues, know, insulin resistance, and all of the things that will then lead to an unhealthier individual.
所以，我们应当保持在一个合理的范围内。
So there is a range there that we should be.
说到有氧运动，你提到你会做有氧训练。
Talking about cardio, you said that you incorporate cardio.
对的。
Yeah.
在力量训练中，有氧运动到底有多重要？又到底有多没必要？
How much is cardio important in a strength training practice and how much is it not needed?
关键得看，你为什么要加入有氧运动？
The question would be what are the reasons for adding cardio?
你加有氧，是为了什么？
So are you adding cardio?
很多人觉得有氧能帮他们减脂，这没错。
Because a lot of people think that cardio is what's going to help them lose weight and that's true.
归根结底，就是热量摄入和消耗之间的平衡。
It's all about calories in versus calories out.
如果你的目标只是减重，那关键就在于你摄入了多少卡路里，又消耗了多少。
So if you're talking about strictly losing weight is how many calories are you putting in your body and how many calories you're expending.
如果你选择用力量训练来消耗卡路里，那很好。
So if you're deciding to utilize strength training as a way to expend those calories, great.
如果你选择做有氧运动，也没问题。
If you're utilizing cardio, great.
有一些研究指出，如果你先做力量训练，再做有氧，能更快进入燃脂状态。
There are some studies again that suggest that you'll get faster into that fat burning phase if you're doing strength training before and then cardio after.
而且，如果你先做力量训练再做有氧，不会像先做有氧那样影响你的力量训练效果。
And also cardio, if you're doing strength training also before and cardio after, you're not compromising your strength training process as if you were to do cardio beforehand.
那到底要做多少有氧呢？
How much cardio?
这还得看个人情况，很多人其实很讨厌有氧运动。
Also is on an individual A lot of people hate cardio.
所以我个人的做法是，把有氧安排在上半身训练的日子。
So what I try personally to do, I'll incorporate it on upper body days.
所以我通常会做一些间歇训练。
So I'll do somewhat of an interval training.
先做一个上半身的动作，然后冲刺三十秒到一分钟，再接着做另一个上半身的动作或一组训练。
So I'll do an exercise that's upper body focused and then thirty seconds to a minute of sprinting and then another exercise or set of an upper body focused.
这样安排让我自己的训练更有趣，也适合We Rise应用里的所有人。
Then so that's how I make it fun in my personal training and for everybody in the We Rise app.
当然，如果你觉得需要更多有氧运动，比如在另一天或一天中的其他时间单独安排一次持续有氧，为了制造更大的热量缺口，这完全没问题。
And obviously, if you're wanting to add more cardio because you feel like adding a steady state cardio session after a separate day, a separate part of the day because you're wanting to be at a more of a caloric deficit.
这也完全没问题。
That's completely fine as well.
听起来你不太喜欢有氧运动。
It sounds like you don't like cardio.
我确实不太喜欢有氧运动。
I don't love cardio.
这样挺好，对我们来说
That's good for So us to
我跑过马拉松，那感觉真的很棒。
I ran marathons and that was great.
马拉松。
Marathons.
我挺享受那个过程的。
I enjoyed it.
跑步确实对身体要求很高，但就我个人而言，力量训练带来的身心变化，远比有氧运动更有成就感。
You do put your body through a lot, but I have found personally what I've achieved through strength training when it comes physically and mentally has been far more rewarding than cardio.
有氧运动也有它的优点，比如有些人做高强度间歇训练或者有氧时，更容易感受到内啡肽带来的愉悦感。
There's some benefit to cardio in the sense that some people feel more of the endorphins and the feel good hormones during HIIT sessions or cardio.
这一点确实有它的价值。
So there is a benefit to that.
归根结底，虽然我更看重力量训练，但最终你得选适合自己的方式——别说是‘毒药’，不如说是‘良方’，或者‘灵丹妙药’。
And at the end of the day, what is so while so let's say while I value strength training, pick your poison at the end of the day or pick your remedy, I should say, pick your elixir.
对你来说，哪种方式最合适？只要能动起来就行。
What would that be for you As long as you can get some activity in.
虽然不同目标有轻重之分，但如果你想增肌，力量训练确实是黄金标准，对吧？
So while there are hierarchies of what you want to achieve, so if you want to build muscle strength training, it really is like the golden standard, right?
但如果你真的讨厌它，那最终你愿意坚持的活动才是最重要的。
But if absolutely hate it, what is your activity of choice at the end of the day is what I would say.
我想最后分享几点体会和想法。
I want to end with a few takeaways and a few thoughts.
力量训练不只是为了看起来怎么样。
Strength training isn't just about looking a certain way.
它关乎的是你如何生活。
It's about living a certain way.
更有精力、更专注、更少受伤，这才是真正的优势。
More energy, better focus, fewer injuries, that's the real flex.
最近几个月我亲身体会到了，我把力量训练变成了我的首选锻炼方式。
I've personally felt this in the last few months where I've made strength training my go to workout.
你可以从小处开始，保持稳定，为你的生活方式打造持久的力量。
You can start small, you can stay consistent, and you can build strength for your lifestyle.
如果你从这期节目里得到了启发，别忘了分享给那些觉得只有跑步才有用的人。
Now if you got value from this episode, share it with someone who thinks cardio is the only way.
记住，强健的身体加上强大的内心，才能成就真正充实的人生。
And remember, a strong body and a strong mind leads to a strong life.
希望这期节目能帮你打造出这样的生活。
I hope this episode helps you create one.
如果你今年的目标是活得更久、更快乐、更健康，推荐你听听我和全球最知名的长寿专家彼得·阿蒂亚的对话，聊聊如何延缓衰老，以及你的情绪健康如何直接影响身体健康。
If this year you're trying to live longer, live happier, live healthier, go and check out my conversation with the world's biggest longevity doctor, Peter Attia, on how to slow down aging and why your emotional health is directly impacting your physical health.
要知道，关于营养和健康之间的关系，其实我们了解得少得惊人，听到这个很多人可能会很惊讶，因为大多数人以为情况正好相反。
Acknowledge that there is surprisingly little known about the relationship between nutrition and health, and people are gonna be shocked to hear that because I think most people think the exact opposite.
你好，漂亮姑娘。
Hello, gorgeous.
我是拉拉·肯特，播客《非传统拉拉》的主持人。
It's La la Kent, host of untraditionally La la.
虽然我再也不用给客人倒水了，但我依然深深爱着谷地里的生活。
My days of filling up cups at sir may be over, but I'm still loving life in the valley.
山的另一边生活有了成熟的味道，但在我的播客《非传统拉拉》里，我还是那个你要么爱要么恨的拉拉。
Life on the other side of the hill is giving grown up vibes, but over here on my podcast, untraditionally La la, I'm still that La la you either love or love to hate.
这节目很随性。
It's unruly.
这节目无所畏惧。
It's unafraid.
这就是《非传统拉拉》。
It's untraditionally La la.
可以在 iHeartRadio 应用、Apple 播客，或者你常用的任何播客平台收听《非传统拉拉》。
Listen to untraditionally La la on the iHeartRadio app, Apple podcast, or wherever you get your podcast.
你好。
Hi.
我是吉尔·温特斯坦，《灵性女儿》播客的主持人，我们聊占星、星盘，还有如何活出最鲜活的人生。
It's Jill Winterstein, host of the spirit daughter podcast, where we talk about astrology, natal charts, and how to step into your most vibrant life.
今天，我跟我的好朋友克里斯塔·威廉姆斯聊聊。
And today, I'm talking with my dear friend, Christa Williams.
它能以最好的方式改变你。
It can change you in the best way possible.
跟着变化起舞吧。
Dance with the change.
也要和崩溃共舞。
Dance with the breakdowns.
是双鱼座的直觉，加上摩羯座的果断行动。
The embodiment of Pisces intuition with Capricorn power moves.
所以我对自己星盘的了解，简直有点盲目自傲。
So I'm, like, delusionally proud of my chart.
从2月24日起，收听《Spirit Daughter》播客，可在iHeartRadio、Apple Podcasts，或你常用的播客平台收听。
Listen to the spirit daughter podcast starting on February 24 on the iHeartRadio app, Apple Podcasts, or wherever you listen to your podcast.
大家好。
Hi, everyone.
我是切丽尔·斯特雷德，《走出荒野》和《微小的美丽事物》的作者。
I'm Cheryl Strayed, author of wild and tiny beautiful things.
我很高兴告诉大家，我新开了一档播客，叫《心越群山》。
I'm excited to share that I have a new podcast called Mind Over Mountain.
每期节目里，我会采访运动员、冒险家和追求刺激的人，聊聊那些塑造并激励他们完成非凡壮举的内心世界，帮我们更好地理解如何面对自己看似无法逾越的难关。
In each episode, I interview athletes, adventurers, and adrenaline seekers to discuss the inner landscapes that informed and inspired their extraordinary feats so we too can better understand how to face our own seemingly insurmountable challenges.
每周四记得收听《心越群山》，可以在iHeartRadio应用、苹果播客，或者你常用的播客平台收听。
Listen to mind over mountain every Thursday on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
这是iHeart出品的播客，《保证有人味》。
This is an iHeart podcast, Guaranteed Human.
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