Best bits: Stacy Sims — How sauna and ice works best for women

Stacy，好多人都给我发了你谈女性冰浴的那个视频。

Stacy, I've had so many people send me the clip of you talking about ice baths for women.

哦，对啊。

Oh, yes.

我喜欢泡冰浴，但也没整天泡在里面。

And it's, I mean, I like an ice bath, but I'm not constantly in one.

我当时就想，天哪，大家是不是都觉得我总在泡冰浴？

Was like, God, am I like Everyone's like, Hey, make sure you're not

天哪，这下把喷子都引出来了。

Oh my God, brought out the haters.

我那些播客里说过那么多话，没想到就这个被挑出来议论。

I was like, Of everything I've ever said in a podcast, it's crazy.

是啊。

Yeah.

人们就是喜欢挑毛病。

People just love to complain about things.

不过你能跟我们说说，那些经常泡冰浴的人——我不是说我自己，我只是偶尔试试——女性该怎么通过桑拿和冰浴交替来获得最佳效果呢？

But can you tell us out here who are avid ice bathers, not that I am, but I dabble, how to get the best benefit from contrast therapy with saunas and ice baths as a woman?

因为从你刚才说的来看，女性和男性的反应确实不一样，对吧？

Because as we are learning from you now, it's different for women and for men, right?

是的。

Yeah.

对。

Yeah.

我们的基础体温调节机制本来就不一样。

So we have different basic thermoregulatory responses.

女性刚进冷环境时，血管会强烈收缩。

So when women first get in the cold, we vasoconstrict.

有雷诺氏现象的女性都清楚这有多难受。

And any woman who has Raynaud's will tell you how bad that is.

如果泡进零到四度的冰水里，女性的血管收缩会特别剧烈，身体拼命想保温，反而不会发抖，但发抖才是产生代谢热量的关键。

And if we get into an ice bath, so zero to four degrees, women's vasoconstriction is so incredibly strong and trying to hold heat, we don't actually start the shivering, and we need the shivering for metabolic heat.

我们看最早的研究，关于寒冷的实验温度都是15到18度。

When we look at the original research, all the original research on cold was 15 to 18 degrees.

冰水这一套是后来随着冷水游泳和温·霍夫才流行起来的。

The ice stuff started coming with cold water swimming and Wim Hof.

但其实并没有什么真正的研究支持。

No real research on it.

所以当我们仔细看现有的那点研究时，会发现男性因为体温调节机制和女性不同，他们要到更晚才开始发抖，因为他们身体本身就能产生更多代谢热量，所以他们在冰水里反而能很好地获得我们想要的神经内分泌和代谢反应。

So when we start looking at the little bit of research that's there, we see that men, because they have different thermoregulatory mechanisms than women, and they start shivering later because they have more metabolic heat production before they start shivering, they can do fine in ice and they start getting the neuroendocrine and metabolic changes that we want with ice.

对女性来说，15度就足够了，因为我们的体温一到这个程度就会开始发抖，而这正是我们想要的效果。

For women, it's 15 degrees because we start shivering at a higher temperature, and that's what we're after.

因为在15度左右时，身体会感受到明显的刺激，足够触发我们希望从冰水里获得的神经化学和代谢变化，但又不至于真的去泡冰水。

Because when we start having the shock around 15 degrees, it's cold enough to instigate the neurochemical and metabolic and all the things that we want from ice, but not from ice.

我们不需要那么冷。

We don't have to be as cold.

这种程度的冷不会造成太强烈的刺激，也就不会引发所谓的迷走神经反应。

It's not a severe shock, so we don't get what we call a vagal response.

我们的心率不会突然骤降，很多人觉得这很好，说是副交感神经激活了。

We don't have all of a sudden a plummet of the heart rate, which people think is great, it's parasympathetic.

但其实不是，这是身体在应对威胁。

But no, it's a threat to the body.

压力大得惊人。

Incredible amount of stress.

15度就刚刚好。

15, perfect.

如果你真想慢慢适应冰水，那得明白，这更多是为了适应冰水游泳而做的训练。

So if you really want to graduate down to ice, just know that it's more of an actuation where you're trying to acclimatize to cold water swimming.

但它并不会带来文献里提到的那些额外好处。

But it doesn't give you any more of the benefits that we see in the literature.

所以如果你喜欢冰水，别直接跳到冰水，选冷一点的水就行。

So if you're akin to ice, don't go ice, go cold.

冷一点就挺好。

Cold is fine.

这个信息太有用了。

That's great to know.

所以15度，是指摄氏度吧？

And so 15 degrees, that's Celsius.

对。

Yes.

那15度的淋浴算冷浴吗？

And that's a cold shower that would be around 15?

是的。

Yeah.

或者现在新西兰周边的海水温度也差不多。

Or any of the oceans around New Zealand at the moment.

没错。

Yeah.

确实如此。

Yeah.

太好了。

Great.

我们就得这么做。

That's all we have to do.

哦，这太棒了。

Oh, that's amazing.

这更让人惊叹了。

That's a lot more incredible.

这挺有意思的，因为我去的那家健身房有对比疗法，男女更衣室里都有冰浴池。

It'll be interesting because I go to a studio where we do contrast therapy and there's an ice bath in in the women's changing rooms and in the men's changing rooms.

所以你从店里出来，就分别进去体验。

So you go out of the store and you go into each one.

我不禁想，他们会不会有一天觉得，算了。

I wonder if they will get to the point where they go, okay.

得给男女分开设置不同的温度，因为现在女更衣室的冰浴温度是五到七度，大家都用这个。

We're gonna adjust them differently for because at the moment, they're like, it's between five and seven degrees in the women's one, and we're all doing that.

但他们会做到那一步吗？我能想象他们会说，嘿。

But then, like, are they gonna get to the point and I can imagine if they go, hey.

我们已经为每个人的最大益处调整了这些设置。

We've adjusted these for the maximum benefit for each of you guys.

我能想象会遇到不少反对意见。

I can imagine I get a lot of pushback.

也许吧。

Maybe.

也许他们会。

Maybe they will.

不过我也会问，为什么要做冷热交替疗法？因为这方面的研究也不充分。

But then I also ask about contrast therapy because the research behind contrast therapy isn't there either.

我们到底为什么要进行冷热交替疗法？

It's like, why are we doing contrast therapy?

这个做法其实是从桑拿房演变来的，我记得最初就是人在桑拿后直接跳进冷水里。

We take the idea from the finished sauna, which is I think how it originated, where you're in the sauna and then you go for cold plunge.

这样做的目的是为了能再回到桑拿里。

It's to then be able to get back in the sauna.

并不是因为冷热交替本身会对身体产生什么冲击效应。

It's not because the contrast is doing something for your body of a shock to a shock.

如果我们想最大化两种方式的效果，最好把它们分开做。

We see if you want to optimize both of them, you want to do them separately.

训练完马上做冷热交替或冷水浴，反而会抑制身体的一些适应性反应。

You don't want to do contrast and cold right after training because it inhibits some of your adaptations.

训练完用热疗呢？

You want to do heat after training?

当然可以，因为热疗能延续运动后身体的修复过程，让适应效果更持久。

Sure, because it extends the work that your body has done in exercise, and you start getting longer adaptations.

如果你是为了健康效益使用桑拿，无论是在训练后还是其他时间，只要每次坚持十到三十分钟，就能刺激热休克蛋白，改善代谢调控等等。

If you're looking for sauna for health benefits, you can either do it right after training or some other time for ten to thirty minutes and you start getting shock proteins and metabolic control and all of those things.

但如果你选择冷热交替——热、冷、热、冷，你真的是在这么做吗？

But if you're going contrast, hot, cold, hot, cold, are you doing it?

这不是为了恢复。

It's not for recovery.

对恢复没什么效果。

It doesn't work for recovery.

你是想通过这种方式提升抗压能力和应激反应吗？

Are you looking for shock and a stress resilience standpoint?

选一个就行，别用冷热交替。

Do one or the other, but not contrast.

非常好。

Really good

要知道这一点。

to know.

是的，因为那样的话，你实际上是把两种方式的好处都稀释了，对吧？

Yeah, because then I guess you're just sort of diluting the benefits of both, really, aren't you?

没错。

Exactly.

没错。

Right.

所以对于这个新方法， sauna 和冰浴主要能带来哪些好处呢？

And so for that, you know, for this as new, what are the main benefits that we want to be getting from the sauna or the ice bath?

是的。

Yeah.

如果我们看看环境压力的作用，现在社会的人们已经习惯生活在20到22摄氏度的环境里。

So if we're looking at what environmental stress does, we as a society have gotten so used to living and operating in 20 to 22 degrees Celsius.

我们的房子大多都保温得很好，要么有热泵，要么有壁炉，总是处在一种舒适的状态。

Our houses and stuff are all insulated for the most part, or maybe we have a heat pump or fire, so we're always in some kind of comfort.

我们借助环境压力，来激发身体产生一种适应反应，从而提升对压力的耐受能力。

We look at environmental stress to create a response within the body that's going to make it more stress resilient.

寒冷和高温都能起到类似的作用。

Both cold and hot can do something similar.

如果我们想改善血糖控制、降低血压、提升心血管功能，也就是心率和相关机制的表现。

If we're looking at improving blood glucose control, we're looking at improving our blood pressure, we're looking at improving our cardiovascular output, so that means our heart rate and how that works.

我们是要追求高温，对吧？

We want to go for heat, right?

因为当你走进一个高温环境——不是红外桑拿，而是真正的木制桑拿房——皮肤会立刻做出反应。

Because we look at heat and what happens when you walk into a hot environment, not an infrared sauna, but a true finished sauna, you have an immediate response from the skin.

皮肤的反应就是扩张血管，让血液流向体表，把热量散发到环境中。

And the skin's response is to open up to bring the blood to the skin to release heat into the environment.

但在桑拿房里，你其实是在吸收热量。

But when you're in a sauna, you actually are absorbing heat.

于是身体就会想：哎，我得出汗了。

So then the body's like, Ah, I need to sweat.

得赶紧降温了。

I need to start cooling off.

身体的核心温度就会上升。

And our core temperature goes up.

这些都会给心血管系统带来大量反馈：好吧，现在我得增加血液里的总水量。

And all of those induce a lot of feedback to the cardiovascular system where it's like, Okay, now I need to increase the total amount of water that's in my blood.

我还得增加血液里的红细胞数量，这样才能把更多氧气送到身体各组织。

And I need to increase the amount of red cells that are in my blood so that I can carry oxygen to the tissues.

同时，我得确保在增加这些成分的时候，血液里没有受损的细胞在循环。

I also need to make sure that I don't have any damaged cells circulating as I'm increasing all of this.

所以我会提升热休克蛋白的水平，进而促进细胞自噬。

So, I'm going to increase heat shock proteins that then feed forward to autophagy.

当然，我们还得保护大脑。

And of course, we need to protect the brain.

这样一来，大脑的代谢会变好，也能更有效地降温，避免出现心脏衰竭之类的问题。

So, now we have better brain metabolism and the ability to cool the brain so that we don't go into cardiac failure or anything like that.

所有这些变化，都是在高温环境下发生的。

All those things happen in the heat.

而当你看寒冷的时候，身体会启动另一种强烈的应激反应，只不过这次不是吸热，而是尽量保温，同时努力产生更多热量。

When you look at cold, we're having another severe stress response, but instead of having a heat absorption, we're having the ability to hold the heat and try to generate more heat.

所以这时候人们就会说，哦，女性体内会多出一些棕色脂肪。

So this is where people are like, Oh, well, women, we get some additional brown fat.

但这只是一个细节。

But that's a nuance.

实际上，身体根本没法靠生成足够的棕色脂肪来实现代谢上的改变。

Like, there's not enough ability to build brown fat to actually make a metabolic change.

所以我们把这个因素排除掉。

So we want to take that off the table.

我们真正该关注的是，当环境变得极冷，身体开始缩小核心与体表之间的温差时，这意味着你的核心热量被更好地保留住了。

What we do want to look at is when we get into cold and it's so cold and the body is shrinking its core to shell gradients, that means that you have more conservation of our core heat.

而身体会试图理解这种变化。

And our body is trying to understand that.

于是它会提升对葡萄糖的利用能力。

So it increases its ability to use glucose.

因此，我们的血糖控制也会随之改善。

So we start to get better blood glucose control.

同时，身体还会学会把更多脂肪酸送到肌肉里，为肌肉颤抖提供更充足的燃料。

It's also teaching the body to bring more fatty acids into the muscle so that we can generate more fuel for the muscle to shiver.

因此，我们的代谢灵活性也开始提升了。

So we start having better metabolic flexibility from that.

本集内容由 My Big Moments 支持制作，这是一系列基于科学研究和新西兰创意打造的儿童读物。

This episode was made with the help of My Big Moments, kids books backed by research and Kiwi ingenuity.

这些书由儿童发展专家共同编写，能帮助你的家庭应对现实生活中的各种挑战。

Written alongside child development experts, these books help your whanau handle your own real life challenges.

您可以在实体店购买，或访问 mybigmoments.com 在线定制个性化版本。

Available in store or personalized online at mybigmoments.com.

My Big Moments，专为父母打造的儿童读物，让育儿这件难事变得轻松许多。

My Big Moments, kids' books making your tricky job of parenting a whole lot easier.

我们还发现，当压力大到一定程度时，身体反而会启动副交感神经反应，让你自然放松下来。

We also see that we have such that severe stress that we invoke a parasympathetic response where you start to relax because your body's under such stress.

它在试图降低心率、减缓呼吸，这些都属于自主神经系统的作用，也就是我们常说的‘休息与消化’模式。

It's trying to slow heart rate, it's trying to slow the breathing rate, and that's all on the autonomic nervous system or the rest and digest.

这种状态也有助于改善睡眠。

So that can feed forward to better sleep.

我们还发现神经递质的生成也更好了，因为这同样是对大脑的一种压力——现在流到大脑的血液太冷了。

We also see better neurotransmitter production because, again, it is stress to the brain because now we're getting too cold of blood going to the brain.

所以这两者各自都能促进健康衰老，避免过早老化。

So they each separately do something that maximizes aging well and not getting old.

因为我们日常生活中有太多自动化的东西，身体根本得不到应有的压力。

Because we don't stress our body in daily life with all of the automated stuff that we're doing.

所以我们转向环境压力来弥补这一点。

So we look to environmental stress.

但说到性别差异，我们会发现男女在体温调节、代谢灵活性、体脂分布和肌肉质量上都有明显不同。

But when we come down to sex differences, we see that there are sex differences in the way that we thermoregulate, in the way that women are more metabolically flexible, and the way that we carry our body fat and our muscle mass.

因此我们在使用低温时必须非常谨慎，但所有人都会对高温做出反应。

So we have to be very cognitive how we use the cold, but everybody responds to the heat.

有意思。

Interesting.

我还有几个关于术语的小问题。

Also got a couple of little questions on terminology.

第一，什么是热休克蛋白？

One, what's a heat shock protein?

第二，自噬是什么？

And two, what's autophagy?

好的，热休克蛋白其实是体内的一种信号分子。

Okay, so heat shock protein, we have little messengers in our body.

每当细胞做出反应，都跟蛋白质有关。

So every time we have any kind of cellular response, it all has to do with a protein.

也就是说，细胞表面就像有锁和钥匙一样。

So that means on our cells, have a locking key, right?

比如胰岛素是钥匙，打开细胞让葡萄糖进入；但GLUT4蛋白就不需要钥匙。

So if we think about insulin being the key that unlocks the cell to pull glucose in, if we have a GLUT4 protein, it doesn't need a key.

它自己就能打开细胞膜。

It just opens up the cell.

热休克蛋白就是在身体承受强烈热应激时释放出来的信号分子。

So heat shock proteins are messengers that are released when we're under severe heat stress.

这些是细胞释放出的蛋白质信号，提醒身体：得把细胞残渣清理掉，不然会影响愈合。

So, these are little protein signals that are released from the cells and go out and say, Okay, well, we need to make sure that all the cellular debris isn't here because that could cause some issues when we're trying to heal.

于是身体就会发出信号，把那些细胞残渣运到其他部位，拆解回收利用。

So, then it causes signals for those little cellular debris to be uptaken into other parts of the body to be broken down for their parts.

这个过程就叫自噬。

So, that's called autophagy.

我们清理掉细胞残渣，把其中的氨基酸和其他成分回收，供身体其他功能使用。

We're cleaning up all the cellular debris so that we can use the amino acids and some of the other parts of those cells for other functions in the body.

身体在非常高效地运作。

So the body is being very efficient.

衰老的一部分原因就是氧化过度。

And part of the aging process is too much oxidation.

也就是说，体内自由基太多，这些有害颗粒到处乱飘。

So that means too many free radicals and too many of these particles floating around.

所以，适当施加环境压力，是为了训练身体：把这些颗粒都收集起来，重新利用，循环使用。

So part of using environmental stress is to teach the body, No, we want to uptake all these particles and reuse them, recycle them.

所以身体其实很环保，把这些东西拆解开来，再循环利用。

So the body's being very clean and green by going, I'm gonna recycle these for the sum of its parts.

明白了。

Okay.

这就像是有个机器人吸尘器在打扫。

So it's like having a robot vacuum cleaner.

对。

Yeah.

没错。

Exactly.

这太棒了。

That's great.

好的。

Okay.

最后一点。

So last thing.

大狗在旁边叫着催它快点。

With the big dog barking at it to hurry up.

很好。

Good.

很好。

Good.

如果每天有三件事能帮助我们打下健康和长寿的基础，你最推荐哪三项？

If there are three things that we could focus on doing every day in terms of overall foundational health and longevity, what would be your top tips for meeting those health and wellness needs?

别只看短期效果，我们都容易想，‘我三个月内一定要变成那样’。

Don't look at it as short term because we all tend to get into, Oh, I want to be like this in three months.

那样是行不通的。

No, that doesn't work.

我们要想的是，现在做的事能让我们在六个月、一年、五年、十年后受益。

We want to look at what we're doing that's going to help us in six months, in a year, five years, ten years down the track.

所以，得看长远目标。

So, term goal.

别问我五年计划是什么，因为我根本没有，也不希望别人觉得非得有个计划才行。

Don't ever ask me what a five year plan is for me because I don't have one, so I don't want people to think, Oh, I have to have a plan.

其实就是一步步慢慢来。

But it's just small incremental steps.

说到这个，我觉得有四个关键方面值得关注。

And in that, I say, Okay, there's actually four pillars that we investigate.

一个是正念，还有社交文化层面，也就是我们怎么跟别人互动。

We want to have the mindfulness and the sociocultural, like how we're interacting.

然后是身体活动、营养和睡眠。

We're going to have the physical movement, the nutrition, and sleep.

这四个方面里，选一个你最想改善的作为重点。

So, one of those four we want to pick that's our big one that we want to work on.

比如选睡眠，那就可以想想：我知道如果睡前两小时不看屏幕、房间保持凉爽、做好所有助眠习惯，睡眠质量一定会提升。

So if it's sleep, then we look, okay, well, I know that if I put screens down and I'm not watching screens two hours before bed, and I have a cool room and I'm doing all the sleep hygiene things, I'm going to get a better sleep.

那就先坚持这三点，连续三周。

Let's work on that for three weeks.

因为睡眠好了，新陈代谢也会更稳定。

Because if we have better sleep, then we have better metabolic control.

面对一天中的各种压力，身体也能更好地应对。

We have better ability to withstand the stressors that happen in the day.

然后你才有余力去调整其他方面。

And then we have the ability to then change something else.

接下来就可以尝试增加运动，或者在饮食上做个小调整。

So then we can look at implementing physical activity, or we can look at implementing one small thing in nutrition.

比如早上起床先吃点蛋白质，或者避免空腹锻炼。

Maybe it's having protein when we first get up, or maybe we make sure that we don't do fasted training.

就是每次只改一个小地方，这得需要时间，对吧？

So, it's just one small thing that we change and that'll take time, right?

可能前三周先调整一个饮食习惯，接下来三周再换另一个。

So, it might be one nutritional thing that we change over the course of three weeks and then another one that we change over the course of three weeks.

等这些都稳了，再慢慢加入运动。

And then you start implementing some physical activity.

说到正念，这是我最想让大家尝试的一件事——作为女性，我们总是把别人放在第一位。

So, for the mindfulness, this is the easiest one that I want people to implement is, as women, we tend to put everyone first.

如果我们给自己留点时间，反而会觉得内疚。

And we feel guilty if we take time for ourselves.

但只要你每天抽出十分钟，早上也好，白天任何时间也好，告诉自己：这十分钟是我自己的。

But if we just take ten minutes in the morning or ten minutes at some point in the day and say, I'm owning this ten minutes.

在这十分钟里，你可以做一段短时间的冲刺训练，也可以只是坐下来，感受微风拂过皮肤。

And in this ten minutes, maybe you're doing a short sprint session, or maybe you are just sitting down and acknowledging the breeze is blowing on you.

如果运气好，碰上阳光明媚的日子，就让阳光暖暖地照在身上，对吧？

And if we're lucky enough to have sunny days, the sun that's warming us, right?

你就这么好好享受这十分钟，真正去体会那种属于自己的感觉。

So we can take that ten minutes and own that and understand those feelings.

等到一天中压力大的时候，你就能回想这十分钟，重新找回那种掌控感。

So then when we get into a stressful point in the day, we can bring ourselves back to those ten minutes and understand what it feels like to own the situation.

这就是正念，也是我们重新认识自己、接纳处境的那部分。

So that's the mindfulness and the sociocultural part where we own ourselves and our situation.

这就像是梅尔·罗宾斯说的那套，你要掌控自己的状态，别让别人牵着你走。

And it's kind of a page at a Mel Robbins let them where we are owning our situation and we're not letting people push us around.

因为这样做能让你成为更好的父母——要是你忍不住对孩子发火，就可以停一下，想想：嘿，风正吹在我脸上呢。

Because it brings us back to being better parents because if we start to blow up at our kids, we can just take a step back and go, Okay, breeze on my face.

那时候我是什么感觉？

How did I feel when I was just there?

所以我总是建议大家先从这一点开始。

So that's the one thing that I always have people start with.

等你做好了这一项，再慢慢关注睡眠、运动和饮食。

And then you can start looking at the sleep, the physical activity, and the nutrition.

而且通常你一旦开始了某一项，就会想继续下去，对吧？

And then usually when you start with one, you want to continue, right?

因为你已经感受到身体和生活里的积极变化，自然会想：如果我再试试下一项、再下一项，会怎么样？

Because you're feeling these positive changes in your body and in your life, it's like, Oh, what would happen if I tried this next one and the next one and the next one?

你会感觉越来越好。

You feel better

没错。

and Yeah.

越来越好。

Better and

对。

Yeah.

是的。

Yeah.

非常感谢您今天抽出时间跟我们交流。

Well, thank you so much taking the time to talk to us today.

我们真的非常感激。

We really appreciate it.

您分享的这些见解，我们的听众一定会受益匪浅。

And all the knowledge that you have shared, our listeners are gonna get so much out

非常多。

of it.

太棒了。

Fantastic.

谢谢你们邀请我。

Thanks for having me, guys.

你知道吗？

And you know what?

我能上这个新西兰本土制作的播客，我真的很开心。

I'm so happy to be on a Kiwi Homegrown podcast.

感谢收听这段《Untidy Podcast》的片段。

Thanks for listening to this little snippet of Untidy Podcast.

这段内容实在太精彩了，不分享可惜了。

This bit was just too good not to share.

完整节目可以在你的播客平台找到，记得去听一下，我们在节目说明里也放了标题。

You can catch the whole episode in your podcast feed, so make sure you check it out and we'll put the title in the show notes for you.

我们下次再会。

Until next time.

这个

This

是 Unbound。

is Unbound.

我是 Georgia，一位吠陀冥想导师和意识导师。

I'm Georgia, Vedic meditation teacher and consciousness mentor.

Hannah Davison 是我的联合主持人，也是我多年的学生。

Hannah Davison is my cohost, longtime student.

她特别坦诚，而且真的比我幽默多了。

She's brutally honest and genuinely funnier than me.

我们会深入探讨那些真正影响你生活的关键问题。

We go deep on the things that are actually running your life.

那些故事、行为模式，还有隐藏在表象之下的东西。

The stories, the patterns, the stuff underneath.

古老的智慧加上实用的工具，全都为了支持你在通往自由之路上不断前行。

Ancient wisdom, real tools, all designed to support you in your journey to becoming unbound.

紧抓着它不放，把自己缩得这么小，到底有什么好处呢？

What does it serve us to hold on to it so tight, keep ourselves small in that way?

觉察到这一点，很好。

Becoming aware, very good.

但接下来，我们得往前走，超越它。

But now we have to get to the point where we go beyond it.

意图真的再怎么强调都不为过。

Intention really can't be understated.

不然的话，我们就只是在海洋里随波逐流罢了。

Otherwise, we're just kind of a corp of being in the ocean.

松到我都快抓不住那些碎片了。

So loose, I can barely keep up particles together.

当你觉得自己离不开它的时候，期待就会变成现实。

When you think you can't be free of it, then expectation creates reality.

我已经自由了。

I'm unbound.

我就等着你说到‘我已自由’的那一刻。

I just wait for the moment when you say I'm unbound.

这个话题我们已经聊过了。

We've explored that topic.