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譯者: Ana Choi
審譯者: Regina Chu
00:15
I've spent the last decade
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我花了過去十年
00:17
subjecting myself to pain and humiliation,
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在令自己遭受痛苦和屈辱,
00:20
hopefully for a good cause,
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希望是一個好的因由,
00:22
which is self-improvement.
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便是自我改良。
00:25
And I've done this in three parts.
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有三個部分。
00:27
So first I started with the mind.
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首先,我由腦部開始。
00:30
And I decided to try to get smarter
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我嘗試變得更聰明,
00:34
by reading the entire Encyclopedia Britannica
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我決定閱讀整本大英百科全書,
00:36
from A to Z --
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從A到Z--
00:38
or, more precisely, from "a-ak" to "Zywiec."
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或者更確切地說,由「A-AK」到「Zywiec」。
00:41
And here's a little image of that.
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這裡便是一張圖像。
00:43
And this was an amazing year.
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這是了不起的一年。
00:45
It was really a fascinating journey.
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真是一個迷人的旅程。
00:47
It was painful at times,
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有時是痛苦的,
00:50
especially for those around me.
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特別是對我身邊的人。
00:52
My wife started to fine me one dollar
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我的妻子開始每到我們談話中我插入
00:55
for every irrelevant fact I inserted into conversation.
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不相關的知識事實,便我罰我一美元。
00:58
So it had its downsides.
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因此,這個過程有它的缺點。
01:02
But after that,
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在那個過程之後,
01:04
I decided to work on the spirit.
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我決定把工作集注在精神上。
01:06
As I mentioned last year,
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正如我去年提到,
01:08
I grew up with no religion at all.
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我從小沒有宗教。
01:10
I'm Jewish,
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我是猶太人,
01:12
but I'm Jewish in the same way the Olive Garden is Italian.
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但我的猶太人作風差不多是如同Olive Garden是意大利的象徵。
01:15
(Laughter)
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(笑聲)
01:17
Not really.
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差不多不是。
01:19
But I decided to learn about the Bible and my heritage
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不過,我決定探悉聖經和我的文化
01:22
by actually diving in
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以實在置身於其中,
01:24
and trying to live it and immerse myself in it.
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嘗試把自己沉浸在這種生活方式。
01:26
So I decided to follow all the rules of the Bible.
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因此我決定按照聖經的所有規則。
01:29
And from the Ten Commandments
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從十誡
01:31
to growing my beard --
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到鬍子的增長--
01:33
because Leviticus says you cannot shave.
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因為利未記說你可以不刮鬍子。
01:35
So this is what I looked like by the end.
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這便是我在最終的樣子。
01:38
Thank you for that reaction.
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謝謝你們這樣的反應。
01:40
(Laughter)
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(笑聲)
01:43
I look a little like Moses, or Ted Kaczynski.
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我看有點像摩西或特德卡欽斯基(大學炸彈客)。
01:46
I got both of them.
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我捕捉到了他們兩人的影子。
01:48
So there was the topiary there.
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因此便有了修剪。
01:51
And there's the sheep.
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還有羊。
01:54
Now the final part of the trilogy
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現在是三部曲的最後一部分,
01:56
was I wanted to focus on the body
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我想著重身體,
01:59
and try to be the healthiest person I could be,
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我想成為在我能力之內最健康,
02:01
the healthiest person alive.
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成為活著最健康的人。
02:03
So that's what I've been doing the last couple of years.
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所以這是我過去兩年一直在做的事情。
02:06
And I just finished a couple of months ago.
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我剛剛在兩個月前完成。
02:08
And I have to say, thank God.
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我必須說,感謝上帝。
02:10
Because living so healthily was killing me.
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因為健康的生活是要命的。
02:13
(Laughter)
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(笑聲)
02:15
It was so overwhelming,
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它是這樣鋪天蓋地,
02:18
because the amount of things you have to do,
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因為你所要做的事情的數量,
02:20
it's just mind-boggling.
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是令人難以置信。
02:22
I was listening to all the experts
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我聽着所有專家的建言
02:24
and talking to sort of a board of medical advisers.
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和與一組委員會的醫療顧問交談。
02:26
And they were telling me
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他們告訴我
02:28
all the things I had to do.
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我所有要做的事情。
02:30
I had to eat right,
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我要吃得健康,
02:32
exercise, meditate, pet dogs,
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要運動,打坐,寵愛狗,
02:35
because that lowers the blood pressure.
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因為這可以降低血壓。
02:37
I wrote the book on a treadmill,
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我在跑步機上寫這本書,
02:39
and it took me about a thousand miles
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我寫這本書
02:41
to write the book.
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花了約一千哩。
02:43
I had to put on sunscreen.
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我要塗好防曬霜。
02:45
This was no small feat,
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這是一個不小的壯舉,
02:47
because if you listen to dermatologists,
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因為如果你要聽皮膚科醫生的話,
02:49
they say that you should have a shot glass full of sunscreen.
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他們說你應該要塗上一個烈酒杯份量的防曬霜。
02:52
And you have to reapply it every two to four hours.
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你必須每兩到四個小時重新搽上。
02:54
So I think half of my book advance
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我認為我寫書預支付款的一半
02:56
went into sunscreen.
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都是花費在防曬霜上。
02:58
I was like a glazed doughnut
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我當時一年中大部分時間
03:00
for most of the year.
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都看起來像釉面甜甜圈。
03:02
There was the washing of hands.
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還有洗手。
03:04
I had to do that properly.
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我不得不正確做。
03:06
And my immunologist told me
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我的免疫學家告訴我,
03:08
that I should also wipe down
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我應要擦拭我家的
03:11
all of the remote controls and iPhones in my house,
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所有的遙控器和iPhone,
03:14
because those are just orgies of germs.
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因為這些是細菌酒池肉林的地方。
03:17
So that took a lot of time.
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這花了很多時間。
03:19
I also tried to be the safest person I could be,
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我亦想試過當最安全的人,
03:22
because that's a part of health.
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因為這是健康的一部分。
03:24
I was inspired
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我的靈感來自
03:26
by the Danish Safety Council.
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丹麥安全局。
03:28
They started a public campaign
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他們啟動了一個公開活動,
03:30
that says, "A walking helmet is a good helmet."
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說:「步行頭盔是一個很好的頭盔。」
03:33
So they believe you should not just wear helmets for biking,
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他們相信你不應該只是在騎自行車時佩戴頭盔,
03:37
but also for walking around.
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走路時都應戴頭盔。
03:40
And you can see there
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你可以看到他們
03:43
they're shopping with their helmets.
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一邊戴着頭盔一邊購物。
03:45
(Laughter)
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(笑聲)
03:47
Well yeah, I tried that.
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是啊,我試過了。
03:51
Now it's a little extreme, I admit.
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我承認, 這是有點極端。
03:53
But if you think about this,
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但是,如果你想想,
03:55
this is actually -- the "Freakonomics" authors wrote about this --
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這實際上是 -- 〈魔鬼經濟學〉作者對此寫道 --
03:58
that more people die on a per mile basis
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死於酒後醉着走的人
04:01
from drunk walking
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每英里基礎上比
04:03
than from drunk driving.
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酒後駕車死去的人更多。
04:05
So something to think about tonight
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因此這是你今晚需要想想的,
04:07
if you've had a couple.
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如果你喝了一兩杯的話。
04:10
So I finished,
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所以我完成了,
04:12
and it was a success in a sense.
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在某些意義上它是成功的。
04:14
All of the markers went in the right direction.
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所有的里程碑都是向着正確的方向。
04:17
My cholesterol went down, I lost weight,
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我的膽固醇降低,我減去了重量,
04:20
my wife stopped telling me that I looked pregnant.
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我的妻子不再告訴我看起來像懷孕。
04:24
So that was nice.
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所以這是很好的。
04:27
And it was successful overall.
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整體來說它是成功的。
04:30
But I also learned that I was too healthy,
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但我也了解到我太健康,
04:32
and that was unhealthy.
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而這是不健康的。
04:34
I was so focused on doing all these things
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我是如此專注於做所有這些事情,
04:37
that I was neglecting my friends and family.
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我忽視了我的朋友和家人。
04:40
And as Dan Buettner can tell you,
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Dan Buettner可以告訴你,
04:42
having a strong social network
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擁有一個強大的社交網絡,
04:44
is so crucial to our health.
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對我們的健康至關重要。
04:46
So I finished.
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所以我終止了。
04:48
And I kind of went overboard
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我在項目結束後的
04:51
on the week after the project was over.
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一週實在有些過火。
04:54
I went to the dark side,
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我墮進了黑暗的一面,
04:56
and I just indulged myself.
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我只是放縱着自己。
04:58
It was like something out of Caligula.
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就像出於卡里古拉(羅馬帝國艷情史)的東西。
05:00
(Laughter)
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(笑聲)
05:02
Without the sex part.
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沒有性的那部分。
05:04
Because I have three young kids,
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因為我有3個年幼的孩子,
05:06
so that wasn't happening.
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所以那部分沒有發生。
05:09
But the over-eating and over-drinking, definitely.
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但過量進食和過度飲酒,絕對有。
05:12
And I finally have stabilized.
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我終於進入了穩定。
05:17
So now I'm back
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我現在重返
05:19
to adopting many -- not all; I don't wear a helmet anymore --
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採取許多 -- 不是所有的,我不戴頭盔了 --
05:22
but dozens of healthy behaviors
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但数十個我在
05:25
that I adopted during my year.
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我一年中採取的健康行為。
05:28
It was really a life-changing project.
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它實際上是一個改變生活的項目。
05:31
And I, of course, don't have time to go into all of them.
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而我當然沒有時間深入說明所有。
05:34
Let me just tell you two really quickly.
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讓我很快的告訴你們其中兩個。
05:37
The first is -- and this was surprising to me;
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首先是 -- 這是我感到驚訝的,
05:39
I didn't expect this to come out --
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我完全沒有想到這個 --
05:41
but I live a much quieter life now.
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但我現在是有一個更安靜的生活。
05:44
Because we live in such a noisy world.
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因為我們是生活在這樣一個嘈雜的世界裡。
05:47
There's trains and planes and cars
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有火車和飛機,
05:51
and Bill O'Reilly, he's very noisy.
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汽車和Bill O'Reilly,他非常嘈雜。
05:54
(Laughter)
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(笑聲)
05:57
And this is a real underestimated, under-appreciated health hazard --
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這是一個真正被低估和不被重視的健康危害問題--
06:02
not just because it harms our hearing, which it obviously does,
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不僅是因為它顯然是損害我們的聽力,
06:05
but it actually initiates
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但它實際上是發起了
06:08
the fight-or-flight response.
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攻擊或逃離的反應機制。
06:10
A loud noise will get your fight-or-flight response going.
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一聲巨響會讓你的戰鬥或逃跑反應揭發出來。
06:13
And this, over the years,
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而多年來, 這一點
06:16
can cause real damage, cardiovascular damage.
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可以造成真正的損害,心血管損害。
06:19
The World Health Organization just did a big study
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世界衛生組織剛做了一個大型的研究,
06:22
that they published this year.
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今年出版的。
06:24
And it was done in Europe.
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在歐洲進行。
06:26
And they estimated
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他們估計,
06:28
that 1.6 million years of healthy living
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每年在歐洲
06:32
are lost every year in Europe
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噪音污染令160萬年的
06:35
because of noise pollution.
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健康生活失去。
06:38
So they think it's actually very deadly.
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所以他們認為它實際上是非常致命的。
06:41
And by the way,
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順便說一下,
06:43
it's also terrible for your brain.
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它對你的大腦也是可怕的。
06:46
It really impairs cognition.
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它真正損害認知能力。
06:49
And our Founding Fathers knew about this.
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而我們的開國元勳們知道這一點。
06:51
When they wrote the Constitution,
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當他們在寫憲法,
06:53
they put dirt all over the cobblestones outside the hall
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他們把大廳會堂外的鵝卵石上覆蓋着泥土,
06:57
so that they could concentrate.
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使他們可以集中精力。
07:00
So without noise reduction technology,
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因此,假如沒有降噪技術,
07:03
our country would not exist.
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我們的國家便不會存在。
07:06
So as a patriot,
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因此,作為一個愛國者,
07:08
I felt it was important to --
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我覺得這是非常重要的 --
07:10
I wear all the earplugs and the earphones,
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我戴着所有耳塞和耳機,
07:12
and it's really improved my life
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它以驚訝和意想不到的方式,
07:15
in a surprising and unexpected way.
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真正改善了我的生活。
07:18
And the second point I want to make, the final point,
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第二點,最後一點,我想說的是 --
07:21
is that -- and it's actually been a theme of TEDMED --
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它實際上是一個TEDMED的主題 --
07:26
that joy is so important to your health,
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喜樂是對你的健康非常重要的,
07:30
that very few of these behaviors
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這些行為很少會
07:34
will stick with me
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讓我堅持,
07:36
unless there's some sense of pleasure and joy in them.
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除非它們有某種意義的樂趣和喜悅。
07:41
And just to give you one instance of this:
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給你這方面的一個實例:
07:44
food.
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食物。
07:46
The junk food industry
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垃圾食品行業
07:49
is really great
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是真正精巧的
07:51
at pressing our pleasure buttons
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能夠弄清楚什麼是最有樂趣的,
07:53
and figuring out what's the most pleasurable.
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以至可以觸及我們的快樂按鈕。
07:56
But I think we can use their techniques
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但我認為我們可以利用他們的技術
07:58
and apply them to healthy food.
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應用在健康食品上。
08:00
To give just one example,
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舉一個例子,
08:02
we love crunchiness, mouthfeel.
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我們愛脆的口感。
08:05
So I basically have tried to incorporate crunchiness
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所以我基本上嘗試將我的食譜
08:09
into a lot of my recipes --
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納入了很多脆的東西 --
08:11
throw in some sunflower seeds.
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加入一些葵花籽。
08:13
And you can almost trick yourself
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你幾乎可以欺騙自己,
08:15
into thinking you're eating Doritos.
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以為你在吃多力多滋。
08:17
(Laughter)
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(笑聲)
08:19
And it has made me a healthier person.
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它便使我成為一個更健康的人。
08:21
So that is it.
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就是這樣。
08:23
The book about it comes out in April.
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關於它的書在4月發行。
08:25
It's called "Drop Dead Healthy."
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稱為〈Drop Dead Healthy〉(健康砸不死)。
08:27
And I hope that I don't get sick during the book tour.
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我希望我不會在書宣傳期間病倒。
08:29
That's my greatest hope.
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這是我最大的希望。
08:31
So thank you very much.
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非常感謝你們。
08:33
(Applause)
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(掌聲)
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