最常回放的时刻：控制你衰老速度的隐藏器官！

你的协议里有没有一些小部分，别人也能轻松实施？

Are there small parts of your protocol that people can implement?

你刚才提到不要久坐。

You talked there about not sitting.

你说的是负重背心。

You said weighted vest.

是的。

Yeah.

除了去健身房，还有没有其他方法可以帮助我们增加肌肉量？

Are there anything else that we can do that might help us build muscle mass without having to go to the gym?

有。

Yes.

你觉得哪些是关键点？

What are the key things you think about there?

如果你能边走路或负重行走边打电话，就可以增加负重。

If you can take a call walking or rucking, you can load up weight.

这非常容易做，而且你可以慢慢来。

It is extremely easy to do and you can do it slowly.

你可以从七磅开始。

Whether you start with you could start with seven pounds.

我有一个五磅的负重背心。

I have a five pound weight vest.

我还有一个七磅的，二十磅的，之后就可以逐步增加重量。

I have a seven pound weight vest, 20, and then from there, you can load up weight.

这样你可以循序渐进地提升。

So you can build up over time.

大家都应该这么做。

People should be doing that.

既有效又简单。

It is effective and easy.

每个人都能做到。

Everyone can do that.

现在很多人都在打电话。

People are taking calls.

你没必要非得开Zoom会议。

You don't have to do Zoom call.

为什么不干脆打电话，顺便走动走动？

Why not get on the phone, get moving?

人体天生喜欢坐着，而不是被迫活动，但久而久之，这种状态就变成一种习惯性行为。

Human body will like to sit, right, as opposed to be forced to move, but you become it's almost like a rote activity.

如果你平时久坐不动，那就会越来越容易继续坐着，懒得动弹。

If you are someone who is sedentary, it becomes easier to become sedentary and stay sedentary.

要改变这种状态，得克服一些阻力。

It requires friction to change.

你可以在生活中加入一些活动，来减轻这种阻力。

You can mitigate some of that friction by incorporating movement into your life.

比如，穿着负重背心散步，很简单。

For example, walking with a weighted vest, easy.

和孩子一起锻炼。

Training with your kids.

人们总说，我没时间。

People will say, I don't have time.

我太忙了。

I'm so busy.

放学去接孩子的时候。

Pick up your kids after school.

我们不打游戏，而是来个俯卧撑挑战或者开个舞会，你听说过舞蹈版的德州扑克吗？

We instead of go and play video games, we do a push up challenge or a dance party in our have you ever heard of Texas Hold'em?

是那种扑克游戏？

The poker game?

不是，是跳舞。

No.

跳舞。

The dance.

你有没有听过碧昂丝出过一首叫《Texas Hold'em》的歌，特别棒？

Have you ever seen this Beyonce made an amazing song called Texas Hold'em?

而且

And

我还以为她在说扑克牌呢。

thought she was talking about poker.

她可能确实是在说扑克，但这首歌还配了一支广场舞。

She might be, but there is a line dance associated with that.

其实有成千上万种有趣的方式可以做点什么。

There are a million fun ways to do something.

只是我们渐渐习惯了少动弹。

We just have become accustomed to doing less.

我们就会跳舞，或者做俯卧撑、体能挑战、到外面玩，拿上软枪，随便什么都行。

And we'll dance, we'll do whatever, push ups, physical challenges, playing outside, get the Nerf guns, whatever it is.

很简单。

Easy.

我的意思是，再简单不过了。

I mean, it couldn't get easier than that.

你觉得设定什么目标比较合适？

What do you think a good goal is to have?

什么样的目标？

What kind of goal?

我以前说过，有一段时间，我的目标特别肤浅。

Because I it was a I'd said this before, but there's a time in my life when my goals were very, like, superficial.

而且都跟具体日期挂钩。

And they were, like, anchored to a date.

说到健康，我们到底该设定什么样的目标才最好？

What are the best kind of goals that we should set ourselves as it relates relates to our health?

我觉得根本没必要设目标。

I don't think we should set goals.

一点都不设目标？

No goals?

我觉得我们应该设定标准。

I think we should set standards.

明白了。

Okay.

设定目标的话，你可能达成，也可能达不成。

When you set a goal, you can either reach that goal or not.

但如果你设定了标准，你就始终会守住这个标准。

But if you set a standard, then you will always keep your standard.

这个标准能帮你实现目标，但标准本身不会变。

And that standard will allow you to reach a goal, but the standard won't change.

比如说，标准就是每天起床后，不管怎样都要锻炼。

For example, the standard is you wake up and you set whatever that is, you train every day.

我一般是每周练三天，具体看训练的强度。

For me, I train three days a week depending on how intense that training was.

有时候周六我会再多练一天。

On Saturday, I might do a fourth day of training.

周日呢，如果我要说一下的话，我们会一起做团体训练。

And on Sunday, if I gotta tell you this, we do a group workout.

我的标准是，身体活动要有固定的时间，这就是我的准则。

My standard is physical activity has defined moments, and that is my standard.

即使我在出差，我还没到酒店，就知道当天会怎么安排了。

Even if I'm traveling, I know exactly what that's gonna be before I get to the hotel.

这正是我对身体活动设定的标准。

That is a standard of physical activity.

我不需要去想什么目标。

I don't have to think about a goal.

也不用纠结能不能达成，因为我知道这些事我从来不会做不到。

I don't have to have a goal of am I gonna hit that or not because I know that those are things that I won't fall short of.

我的标准还包括我的饮食计划。

My standard is my nutrition plan.

我每天摄入的蛋白质在110到120克之间。

I have between a 110 to a 120 grams of protein.

我每天的碳水化合物摄入量在110到120克之间。

I have between a 110 to a 120 grams of carbs.

我心里很清楚这具体是多少。

I know what that looks like.

这就是我的标准。

That is my standard.

我绝不会偏离这个标准。

I don't deviate from that.

那你在自己的

And what are you struggling with as it relates to your own

建议方面有什么困扰吗？

advice?

睡眠。

Sleep.

你在睡眠方面有困扰吗？

You're struggling with sleep?

是的。

Yeah.

是因为有两个小孩子吗？

Is that because of the two little kids or

是因为我得做个选择。

It is because I have to make a choice.

我是要专心陪伴他们，还是去工作？

Am I going to spend time uninterrupted and undivided with them, or am I gonna do work?

我选择陪他们，等他们睡了，我再工作两三个小时。

And my choice is I spend time with them, and then when they go to sleep, I work another two to three hours.

我本该做得更好，明白迟早所有事都能完成，但我给自己设了标准。

And I should probably do a better job and know that eventually everything is going to get done, but I set standards.

你觉得这很难吗？

Do you find it difficult?

你知道，人们总说不可能什么都有。

You know, because people always talk about not being able to have everything at once.

很多女性都跟我这么说过。

This is what a lot of women have said to me.

她们说，曾经有人向她们灌输一种想法，觉得女人可以拥有一切。

They said there were there was a time where we were sold this dream that you could have everything.

当然可以。

You can.

真的可以？

You can?

我觉得可以。

I think so.

你一定经常看到很多人找各种借口吧。

Do you you must see a lot of excuses in people.

是的。

I do.

是的。

I do.

因为直面真相很难。

Because it's hard to face the truth.

那真相是什么？

And what's the truth?

真相是什么？

What is the truth?

真相是，你做这件事，到底是出于自己的选择，还是不是？

The truth is, are you doing this or are you not doing this because of some kind of internal choice?

总得有人说实话。

There has to be some truth telling.

有时候，这真相让人不舒服。

And sometimes that truth is uncomfortable.

但你照样能把事情做成。

And you can get the job done.

可能有些东西，你得放弃。

There might be things that you have to sacrifice.

但你想要的工作、想要的结果、你设定的标准，都是能做到的。

But the job the the thing that you want, the outcome that you want, the standard that you set, it can be done.

真的能做到。

It can be done.

是你自己告诉自己做不到。

It's you tell yourself you can't do it.

我家里有个三岁和一个五岁的孩子。

I mean, I have a three and a five year old.

你知道我家有多乱吗？

Do you know what kind of chaos ensues at my house?

你来我家一趟，我保证你至少五年内都不敢想生孩子。

You should come over, and I guarantee you, you will hold off having any kind of children for at least five years.

但没什么是完美的。

But nothing is perfect.

不可能每件事都安排得井井有条。

It can't ever everything cannot be curated.

我还能坚持训练吗？

Do I still get my training in?

我还能保证营养摄入吗？

Do I still get my nutrition in?

我有什么特别的吗？

Am I anything special?

我没有。

I am not.

但我的自律有。

But my discipline is.

我非常有自律性。

I am very disciplined.

你一直都是这样吗？

Have you always been?

一直都是。

Yes.

很多人根本不是这样，也从来没这样过。

A lot of people aren't, and they haven't ever been.

不自律反而要难得多。

It's much more difficult to not be disciplined.

我之所以自律，是为了能掌控自己的生活。

The reason I am disciplined is to be able to manage my life.

我该怎么拥有你这样的自律？

How do I get your discipline?

你只要去做。

You execute.

别想太多。

You don't overthink it.

根本没什么好想的。

There's nothing to think about.

你想要什么？

What do you want?

我想像你一样。

I want to be like you.

不行。

No.

你到底想要什么？

What do you want?

你在哪里跌倒了？

Where are you falling

想跟你一样。

want to be like you.

如果你没有自律，根本不可能有这么大的成就。

You would not be nearly as successful if you were undisciplined.

你必须自律。

You have to be disciplined.

我只是在试着体现观众的想法。

I'm just trying to embody the audience.

我只是想理清人们平时骗自己的那些借口。

I'm just trying to I'm trying to think through all the bullshit that people tell themselves.

我们每个人在生活中都会用各种借口骗自己。

And we all tell ourselves bullshit in various aspects of our life.

如果不是在锻炼上骗自己，那肯定是在别的地方。

If we're not telling ourselves bullshit as it relates to, like, exercise, it's something else.

比如人际关系。

It's our relationships.

或者娱乐消遣。

It's playing.

很多人都难以承担个人责任，因为如果你或者我把自己刚才五分钟内说的那些话发到动态里，

And we all and so many people struggle with personal responsibility because if I was to post if you were to post or I was to post anything on my story that you just said in the last sort of five minutes

别人看了肯定会很不爽。

They would be very offended.

没错。

Yeah.

但也不是全部，只有一小部分人会这样。

And there'd be well, not every bit there's a small group of

那他们会把这段剪掉吗？

like So are they gonna edit this out?

不会。

No.

肯定不会。

No.

当然不会了。

Don't course not.

别让那些疯子来找我麻烦。

Don't send crazy people after me.

不，我们会保留。

No, we will.

但这就像是那种‘你也好不到哪去’的群体。

But it's like the Whataboutery gang.

那个‘但等等，那又怎么样’团伙，你不管说什么，他们都会回一句：那又怎么样，那又怎样。

The Whatabaltry gang, you could say anything and they say, yeah, but what about Totally.

对，他们总说‘那又怎么样’，我明白有些人确实有正当理由

Yeah, but what about and I understand some people have they have legitimate

史蒂文。

Steven.

规则总有例外。

Exceptions to rules.

我做的这份工作，真的特别难。

Is it is very difficult to do what I do.

我经营着三家不同的生意。

I run three different businesses.

我照顾着一些世界上最了不起的人。

I take care of some of the most incredible humans on the planet.

我还有自己的播客。

I have my own podcast.

我正在写另外两本书，但并没有全职帮手。

I'm writing two more books, and I don't have full time help.

我是个妈妈。

I'm a mom.

我从不找借口。

The one thing I don't find is I don't find excuses.

只要事情重要，我总会想办法完成。

I figure out ways to get it done because if it matters, you find ways to get it done.

举个极端点的例子吧，假设我对某人说——我随便编一个。

You know, if I were to say, and this is an extreme example, but let's say I said to someone who I'll just make this up.

她特别爱吃纸杯蛋糕。

Loved cupcakes.

我对她说：如果你再吃一个纸杯蛋糕，你家狗就会出大事。

I said, if you eat another cupcake, then something catastrophic is going to happen to your dog.

你觉得她还会再碰纸杯蛋糕吗？

Do you think that they would ever touch another cupcake?

不会。

No.

一秒都不会。

Not in a second.

说停就停。

Just like that.

所以这个后果还不够有分量。

So the consequence is just not meaningful enough.

当你找到真正有分量的后果，明白自己行为带来的影响，事情就变得简单了。

When you find a meaningful consequence and you understand the consequence of your actions in that moment, it becomes easy.

这正好印证了你刚才说的，关于自律和背后动机的部分。

And this goes to what you're saying about the discipline and the why part of that equation.

你刚才提到的是‘后果’。

You you referred to there as consequence.

关键在于，这件事对你来说为什么重要。

Like, why does this matter to you is the central part of the equation.

在你心里某个深处，你很清楚这件事为什么重要。

And deep in your head somewhere, there's you're so clear on why this matters.

是的。

Yeah.

因为你看过相关研究，深入学习过，也亲眼见过它的后果。

Because you've you've seen the research, you've studied it, you've seen the the consequence of

我见过最终的结果。

I've seen the end result.

对。

Yeah.

你看到了完整的最终结果。

You've seen the whole end result.

归根结底，我们都会面临健康、衰老和死亡。

At the end of the day, we are all health and age and death.

这些事，没人能躲得掉。

These things, nobody's getting out of them.

根本没人能躲得过。

Like, nobody.

所以如果我接下来三十年都按你的方法来，是的，那时候我都六十岁、六十一岁了。

So if I follow your protocols for the next thirty years, yeah, then I'd be 60 years old, I'd be 61 years old.

你能跟我描述一下，到六十一岁的时候，我的生活会是什么样子吗？

Can you describe to me what you think my life will look like as a 61 year old?

我能。

I can.

但如果我坐在这儿，天天吃加工食品，一点力量训练都不做，整整三十年……

Versus if I just sit in this chair and eat processed foods and do zero resistance training for the

接下来

next

你能说说这两个不同的‘史蒂夫’会有什么区别吗？

thirty Can you describe the two different Stevens?

咱们管其中一个叫久坐的史蒂夫，另一个叫医生史蒂夫。

We'll call it we'll call one sedentary Steve, and we'll call one Doctor.

莱昂版史蒂夫。

Lyon Steve.

好的。

Okay.

我们先说说久坐的史蒂夫。

Let's start with sedentary Steve.

明白。

Mhmm.

你现在已经30岁了。

I will say you're 30.

你现在是个久坐不动的人。

So right now, you're sedentary.

阿尔茨海默病很可能已经悄悄开始了。

Alzheimer's disease is likely beginning.

心血管疾病也很可能已经开始发展了。

Cardiovascular disease is likely beginning.

现在才三十岁。

Right now at 30.

没错。

That's right.

你要记住，我们通常认为那些是老年病，但从根本上说，它们部分源于骨骼肌的健康状况——这是你唯一能主动控制的器官系统。

Remember, these diseases that we believe are diseases of aging are at their core and at their root in part due to the health of skeletal muscle, the only organ system that you have direct voluntary control over.

就是这样。

That's it.

史蒂文，我没法说：‘我希望你的心脏每分钟跳45下。’

I cannot say, Steven, I want your heart to beat at 45 beats per minute.

去吧。

Go.

我控制不了。

I cannot control.

你或许能调节呼吸，但你没法直接让膈肌收缩。

You might be able to control your respiration, but you can't physically contract your diaphragm.

说吧。

Go ahead.

收缩一下。

Contract.

好。

Okay.

也许吧。

Maybe.

这是一块肌肉。

It's a muscle.

骨骼肌是你唯一能主动控制的器官系统。

Skeletal muscle is the only organ system that you have voluntary control over.

就是这样。

That's it.

如果你决定不听我说的，而你又恰好有遗传倾向，比如吃多了血脂就高，或者干脆不运动……

Now, if you decide to not hear what I am saying, then if you are someone who has a genetic propensity, maybe you have, I don't know, when you overeat, you get high triglycerides or you choose not to exercise.

我们会开始损害你的大脑，因为骨骼肌其实是一种内分泌器官。

We will start to deteriorate your brain because contracting skeletal muscle is an endocrine organ.

运动不仅能增加大脑的血流，我刚和我的同事路易莎·尼古拉合写了一篇综述，她非常出色。

Not only does exercise increase blood flow to your brain, I just wrote a narrative review with a colleague of mine, Luisa Nicola, amazing.

我们研究了力量训练对大脑功能的影响。

We looked at the influence of resistance training and brain function.

我没法让你的大脑恢复，但我特别希望能让那些神经连接别再越来越弱。

I cannot restore your brain, but I'd love to be able to prevent from the connections to become weaker and weaker and weaker.

所以你选择不运动。

So you decide not to exercise.

那我对你的大脑就无能为力了。

I can do nothing for your brain.

迟早你会忘记邻居的名字、孩子的名字，或者做过的事、任何重要的记忆。

Eventually, you might forget, I don't know, your neighbor's name, your kid's name, your anything, what you did, any meaningful memory.

如果我们现在不干预你的大脑问题，后果会很清楚。

If we don't address your brain now, then the potential outcome is clear.

对吧？

Right?

阿尔茨海默病占了三分之二，大多数痴呆都是阿尔茨海默型痴呆，它跟大脑的代谢调节有关，可以说是大脑的三型糖尿病。

Two thirds of Alzheimer's, the majority of dementia is Alzheimer's dementia, which plays a role in metabolic regulation, type three diabetes of the brain.

如果你的骨骼肌不健康，那不仅会有骨骼肌的胰岛素抵抗，大脑也可能出现胰岛素抵抗。

If your skeletal muscle is unhealthy, you are likely having not only skeletal muscle insulin resistance, but brain insulin resistance.

根本没这回事。

No such thing.

你不可能久坐不动还能保持健康。

You cannot be sedentary and be healthy.

那我们现在就开始吧。

So that will begin now.

另外一点是你的有氧运动。

The other thing is your cardiovascular activity.

帮不上忙。

Can't help.

这我帮不了你。

Can't help you there.

你的血流没有增加。

Not getting increase in blood flow.

你没有像该有的那样锻炼心肺功能，肺活量和心血管能力都没跟上。

You're not moving your cardiovascular health the way that it should, your lung capacity, your cardiovascular capacity.

你爬楼梯时肯定会喘得厉害。

You're probably going to be extremely winded walking upstairs.

你可能连从椅子上站起来、再坐下去都费劲，更别说重复好几次了。

It might take so much effort for you to get up, you might not even be able to fully stand up and sit down from your chair multiple times.

你可能会觉得这很吃力。

You might struggle with that.

如果我说，史蒂文，你去车里帮我拿个东西，你肯定得叹气说：‘哎呀，真麻烦。’

If I said, Steven, I need you to go to grab something out of the car for me, you would probably say, oh, man.

医生，有件事。

Hey, doc.

这得花不少力气。

That's gonna take a lot of effort.

我不太确定。

I I I'm not sure.

我都不确定能不能拎得动那个15磅重的购物袋。

I'm not sure I could even grab that, I don't know, 15 pound grocery bag.

你很可能有中心性肥胖。

You likely have central obesity.

大概还伴有睡眠呼吸暂停，这会进一步损害你的大脑和代谢健康。

Probably have sleep apnea, which means you're further deteriorating both your brain and your metabolic health.

你这一辈子都没怎么锻炼过，睾酮水平估计也很低。

I would just throw in there you haven't trained your entire life, your testosterone is probably low.

而且这辈子说不定还面临生育问题，因为精子质量不如那些坚持锻炼、饮食健康的人。

And maybe throughout your lifespan, who knows, maybe you have challenges with fertility because your sperm quality isn't as good as it could have been if you were training and eating well.

你现在信了吗？

Are you convinced yet?

所以男女性的生育能力跟肌肉量是有关系的吗？

So there's a there's a link between my fertility for men and women and my muscle mass?

运动、锻炼、代谢健康和生育能力之间确实有联系。

There is a link between exercise, training, metabolic health, and definitely fertility.

我觉得未来会有越来越多的研究出来，特别是关于肌肉量和生育能力的关系，到你60岁的时候，这方面的证据肯定会更充分。

I think we are going to see more and more literature come out on this, muscle mass and fertility, as by the time you're 60, we'll definitely have more.

多囊卵巢综合征和肌肉量之间有联系吗？

Is there a link between polycystic ovary syndrome and muscle mass?

你好像在第二章提到过这个。

You talked about that, I think, in chapter two before.

有的。

I do.

存在胰岛素抵抗的问题。

There is insulin insulin resistance.

说到骨骼肌和胰岛素抵抗，骨骼肌大概占了你体重的40%左右。

When you think about skeletal muscle and insulin resistance, skeletal muscle makes up 40% of your body weight or so depending.

对我而言，可能少一些。

For me, it might be less.

对你来说，可能更多。

For you, it might be more.

当骨骼肌出现胰岛素抵抗时——胰岛素是一种由胰腺分泌的肽类激素，它负责把血糖从血液中转运到细胞里。

When skeletal muscle becomes insulin resistant, again, which means insulin is a peptide hormone that is released from the pancreas, you require insulin to move glucose out of the bloodstream into cells.

当你运动时，身体不需要胰岛素就能把血糖送进骨骼肌组织。

When you exercise, you do not require insulin to move blood glucose out of the bloodstream into skeletal muscle tissue.

这个过程可以不依赖胰岛素。

It can be insulin independent.

多囊卵巢综合征是多种因素共同作用的结果。

Polycystic ovarian syndrome is multifactorial.

其中一部分原因，和骨骼肌的胰岛素抵抗有关。

There is a component of polycystic ovarian syndrome that is related to skeletal muscle insulin resistance.

一旦一个人改善了骨骼肌的质量，原因可能有很多，但通过提升骨骼肌含量、缓解胰岛素抵抗，确实在某些情况下能帮助改善多囊卵巢综合征。

Once an individual manages their skeletal muscle mass, again, there's a various number of reasons as to why someone would have it, but in part, addressing skeletal muscle mass and skeletal muscle insulin resistance can help resolve polycystic ovarian syndrome in certain cases.

我最近在看一些关于多囊卵巢综合征和生育的文章。

I was reading on the subject of PCOS and fertility.

我读了一项由地球团队在哈佛做的研究，发现那些工作中经常举重或搬运重物的男性，精子浓度高出46%，总精子数也高出44%，比那些体力活动较少的人明显更多。

I was reading a study by Earth, which was done at Harvard, that found that men who reported to frequently lift heavy weights and objects at work had a 46% higher sperm concentration and a 44% higher total sperm count compared to those with less physical jobs.

所以你的意思是，如果我想提高精子数量，早点要孩子？

So you're telling me if I want to up my sperm count and have a baby

是的。

Yeah.

还有健康。

And health.

我该开始

I should start

举些重物了。

doing lifting some weights.

对。

Yes.

我一直在想那个听莱昂医生建议的61岁老人。

I was thinking about the 61 year old guy that listens to doctor Lyon's protocols.

不过，咱们也没说如果你真照着做了会怎么样。

But also, let's say you didn't we didn't talk about what would happen if you listened.

是的。

Yeah.

这正是我想表达的意思。

That which is what I'm saying.

所以那个听从建议的人。

So the guy that listened.

就是那个听你建议的61岁史蒂夫·巴特利特。

So the 61 year old Steve Bartlett that listens to your protocols.

天哪。

Holy cow.

这人真是厉害。

The guy's a beast.

他现在简直在统治世界，他有六块腹肌吗？

He's now taking over the world because Does he have a six pack?

当然有啊。

Of course, he does.

真的吗？

Really?

61岁？

At 61?

是的。

Yes.

这可能吗？

Is it possible?

当然可能。

Yes.

你见过最健康、年纪最大的人是谁？

What's the healthiest, oldest person you've ever seen?

我爸爸。

My dad.

真的吗？

Really?

天哪。

Oh my gosh.

他74岁了。

He's 74.

他还可以再增加一点肌肉。

He could put on a little more muscle.

明白了。

Okay.

他的睾酮水平有800左右。

His testosterone is, like, 800.

他没用任何激素替代治疗。

He's not any hormone replacement.

他一直听我的建议，可惜他是我爸爸。

He has been following what I've been telling him, unfortunate for him because I'm his daughter.

他一直在听我说的这些话。

He's been listening to this message.

我现在虽然只是坐在这儿跟你聊天，但我们讨论的可是十多年来跟病人和普通人打交道积累的经验。

I'm just sitting here with you, but we're talking about over ten years of talking about this, of seeing this with patients and people.

他的糖化血红蛋白和空腹血糖都特别理想。

He has amazing hemoglobin a one c, fasting blood sugar.

胆固醇也控制得很好。

Cholesterol is in check.

我的意思是，他身体真棒。

I mean, he is strong.

他完全有能力做到这些。

He is capable.

他74岁了。

He's 74.

莱昂医生，我们还没谈到的最重要的事是什么？

What is the most important thing that we haven't talked about, doctor Lyon?

我觉得，没人能从这世上活着离开。

I would say that nobody is getting out of this alive.

最终一切都取决于你的选择。

And it's all going to come down to choices.

选择你如何行动。

Choices for how we execute.

你现在的选择，决定了你的结果。

Our present choices will determine our outcomes.

这并不难。

And it is not difficult.

也不复杂。

It's not complex.

你得把骨骼肌放在首位。

You have to prioritize skeletal muscle.

这是决定长寿的关键器官。

This is the organ of longevity.

有了这个身体基础，精神力量也会随之增强。

With this physical framework comes mental strength.

但最重要的，其实不是为了我们自己现在。

And what's most important about this isn't for us now.

这么说吧，这确实很棒。

Like, this is great.

你完全可以做到。

You can do it.

但它能为我们的孩子带来希望和榜样。

But it provides hope and an example for our children.

那些孩子、那些年轻人，我才真正担心，因为我们已经习惯了把一切都放大，包括我们自己。

That, them, those people, the little ones, that is who I am truly worried about because we have normalized supersizing everything, including ourselves.

我们现在拥有的电子设备，比以往任何时候都多。

We have more electronics than ever before.

我们和人之间的联系越来越少了。

We are more disconnected from people.

有人说互联网让面对面的交流变得更好了。

People will say the Internet has done a great job at connecting face to face conversations.

人与人之间的连接非常重要。

Connection is huge.

最关键的是我们的年轻人，我们怎么教育他们，传递给他们什么样的信息，因为这是我们的责任。

The most important is our youth and how we raise them and the messages that we give them because they are our responsibility.

如果我们自己都不能为健康发声，不管有什么样的限制——无论是个人的还是其他原因——我们都更有责任做得更好，不是光说给他们听，而是用行动为他们指明方向。

And if we cannot advocate for our own health, whatever those limitations are, whether it's personal or worthy, it is our responsibility to do a much better job so that we not tell them, but we show them the way forward.

您这本书里还有哪个重要话题我们还没谈到？

And what's the most important subject in your book that we haven't covered?

《持久强健》，一套基于科学的健康衰老新方法。

Forever Strong, a new science based strategy for aging well.

如何重启身体，燃脂、对抗心脏病、逆转糖尿病、保持头脑清醒、增强肌肉、提升精力。

How to reboot your body, to burn fat, fight heart disease, reverse diabetes, stay sharp, build muscle, and boost energy.