詹姆斯·斯旺尼克：偷走你睡眠与记忆的隐秘习惯

欢迎来到《快速大脑》，为忙碌人士准备的脑力提升小技巧，助你学得更快、成就更多。我是你们的教练，吉姆·奎克。

Welcome to Quick Brain, bite sized brain hacks for busy people who wanna learn faster and achieve more. I'm your coach, Jim Quick.

解放你的思维。想象一下，如果我们能发挥大脑100%的潜能。我没有亢奋，没有嗑药，只是无比清醒。我清楚知道该做什么以及如何去做。

Free your mind. Let's imagine if we could access 100% of our brain's capacity. I wasn't high, I wasn't wired, just clear. I knew what I needed to do and how to do it.

我会功夫。

I know kung fu.

展示给我看。

Show me.

如果有一个简单决定能驱散你的脑雾、提升精神能量、改善睡眠质量并增强记忆力呢？本周《快速大脑》节目中，我将与詹姆斯·斯瓦尼克对话。他是《清醒》一书的作者，我们将探讨如何通过戒除一个习惯来释放大脑潜能。无论你饮酒量多、量少或滴酒不沾，这次对话无关评判。

So what if, one simple decision could clear your brain fog, boost your mental energy, improve your sleep, and sharpen your memory. In this week's Quick Brain episode, I get to sit down with James Swanick. He's the author of the book Clear. And we're gonna talk about how to remove just one habit that can unlock your brain's potential. So whether you drink a little, a lot, or not at all, this conversation is not about judgment.

这本质上是关于自由。我相信清醒就是你的超能力。记得点击链接订阅我们的播客，收听节目，从今天开始重获自由。如果一个简单决定——仅仅一个——就能让你重拾专注力、精神能量、自信心甚至思维清晰度呢？大多数听众都渴望更敏锐的大脑、更好的记忆力、更深的睡眠和更平和的心境。

It's really about freedom. I believe clarity is your superpower. So make sure you tap the link, subscribe to our podcast, listen in, and discover how to reclaim your freedom starting today. What if one simple decision, just one, could give you back your focus, your mental energy, your confidence, and even your clarity? Most people who are listening, you want a sharper brain, you want a better memory, you want deeper sleep, and you want more peace of mind.

但很少有人意识到笼罩这一切的隐形障碍。对很多人而言，问题其实并非缺乏动力，也不是智力不足，而可能是你正不知不觉地往大脑里一杯接一杯地灌入精神迷雾。所以我们要聊聊酒精。

But very few realize the hidden obstacle that's clouding all of that. For many, it's actually not lack of motivation. For many, it's not lack of intelligence. It may be what you're unknowingly pouring mental fog into our brain one glass at a time. So we're gonna talk about alcohol.

你小酌放松的那杯葡萄酒，实际上可能在让你的大脑表现失常。它可能劫持你的记忆，削弱你的专注力，破坏你的睡眠和决策能力。欢迎回到《敏捷大脑》。

That the glass of wine you're sipping to unwind may actually be wiring your brain to underperform. It could hijack your memory. It could dull your focus. It could sabotage your sleep and your decision making. Welcome back Quick Brains.

我是主持人兼大脑教练吉姆·奎克。今天我们要探讨一个影响数百万高效人士却常被忽视的话题——酒精如何改变你的大脑。我说过大脑是你最重要的资产，但当我们一次次饮酒无意中损害它时会发生什么？无论是为了放松还是社交，酒精都在悄然侵蚀你的记忆力、专注力和学习能力。

I am your host and your brain coach, Jim Quick. Today, we're tackling a subject that affects millions of high performers, often without them realizing it. We're gonna be talking about alcohol and how it changes your brain. You've heard me say that your brain is your number one asset, but what happens when we unknowingly compromise it one drink at a time? Whether it's for relaxation, socialization, alcohol can quietly erode your memory, your focus, and your ability to learn.

今天的嘉宾是詹姆斯·斯旺尼克。这位前ESPN主播转型为脑健康倡导者、企业家和作家。他帮助数千名专业人士戒酒——不是靠意志力，而是应用科学。如果你在YouTube观看本期加长版节目，会看到他的著作《清醒》——这是唯一基于神经科学的高成就者戒酒方法。他还是'无酒精生活方式'创始人。

And my guest today is James Swanick. He's a former ESPN anchor turned brain health advocate and entrepreneur and author. He's helped thousands of professionals quit drinking, not through willpower, but through applied science. He's the author, if you're watching this on our YouTube where we put the extended version of the book Clear, this is the only neuroscience based method for high achievers to quit drinking. He's the founder of Alcohol Free Lifestyle.

你将通过摒弃这个可能默默阻碍你或所爱之人的因素，发现如何变得更清醒（呼应书名）、更强大、更无极限。无论你饮酒多少，这期节目无关限制，而是关于真正的解放。欢迎来到节目，我的朋友。

You're gonna discover how to become clearer, upon on the book, stronger, more limitless by removing this one thing that has maybe been silently holding you or someone that you love back. So whether you drink a little, a lot, or not at all, this episode isn't about restriction. It's really about liberation. So welcome to the show, my friend.

非常感谢。

Thank you very much.

这期关于酒精的话题可能很敏感，对吧？听众处于不同人生阶段。科学结论相当明确，我们稍后会讨论。但为什么即便有这么多危害证据——就像加工糖、香烟那样——我们仍继续饮酒？

This episode's about alcohol and it can be charged, right? Everyone's listening in a different age and stage or place in their life. You know, why The science is pretty conclusive and we'll talk about that. But why do we still consume alcohol even though there is so much evidence around it being harmful, right? Similar to processed sugar, cigarettes and so on.

文化熏陶在其中起了很大作用。从我们还是孩童时，父母或长辈就说：'小吉姆/小詹姆斯，现在不能喝酒，长大了才能喝'。那一刻他们就在我们幼小的心灵埋下了'饮酒是成长特权'的观念，成为我们渴望尝试的事。

Well, submit cultural conditioning plays a huge part in that. And it started when we were little boys and girls and our parents or our adult figures in our life said, Oh, no, no, little Jim or little James, you can't drink now. You can drink when you're older. And in that moment, they planted this idea in our childhood heads that drinking is something we get to do. It's something that we aspire to consume.

这种观念一直延续到我们学生时代的末期，然后我们进入大学，到处都是微笑的刺客。微笑刺客指的是那些面带微笑递给你一杯包装诱人的毒药的人——我把酒精称为包装诱人的毒药。比如朋友说：‘嘿，要喝一杯吗？’‘我们去酒吧叙叙旧吧。’还有服务员招呼你时说：‘先生您好。’

And then that gets perpetuated towards the end of our school years, and then we go into college, and there are smiling assassins everywhere. And a smiling assassin is anyone who's smiling as they offer you a glass of attractively packaged poison, which is what I refer to alcohol as attractively packaged poison. It's our friends saying, Hey, can I get you a drink? Hey, let's catch up at the bar. It's the waiter or waitress who greets you, who says, Hello, sir.

‘女士您好，要不要先来杯葡萄酒或点些饮品？’他们简直就像在说：‘先生您好，要不要先来杯会导致十磅多余体重、明早头脑昏沉和烦躁的饮料？’但他们却面带微笑。

Hello, ma'am. May I get you started with a glass of wine or something from our drinks menu? I mean, they may as well be saying, Hello, sir. May I get you started with a glass of 10 pounds of unwanted body weight and some fogginess and irritability tomorrow morning? But they do it with a smile.

这种认为酒精对社交联结、庆祝、浪漫、同情、悲伤、孤独和隔离都必不可少的迷思，随着时间的推移不断被强化。然后好莱坞明星们也开始推销他们的毒药。

And this myth that alcohol is necessary for social connection, it's necessary for celebration, for romance, for commiseration, for sadness, for loneliness, for isolation gets perpetuated over time. And then we have Hollywood celebrities who then peddle their poison.

而且

And

你知道，像瑞安·雷诺兹这样的人，他在世界上做了很多好事，但他有一家金酒公司。巨石强森有一家龙舌兰酒公司。乔治·克鲁尼也有一家龙舌兰酒公司。在文化和文化熏陶下，我们开始相信这只是一种我们消费的普通物质。

you know, you've got folks like Ryan Reynolds, who does a lot of great stuff in the world, but he has a gin company. You have Dwayne The Rock Johnson, has a tequila company. You have George Clooney with a tequila company. And so in culture and cultural conditioning, we start to believe that this is just a normal substance that we consume.

或许你可以提一下科学研究的结论，特别是酒精对我们大脑的具体影响。

Maybe you can mention what the science is saying, what alcohol does to our brain specifically.

2022年英国一项针对3.5万名中年人的研究显示，即使每晚一杯看似无害的酒（即每周七杯标准饮酒量），也足以破坏大脑的灰质和白质。简单来说就是：每晚一杯酒也会导致某种程度的脑部退化。酒精与七种癌症相关，还会破坏睡眠。当我们睡眠不足、烦躁、压力大、头脑昏沉时，往往会想吃甜食提神，结果摄入更多多余热量，压力更大更焦虑，运动减少，直到下午五六点时——这时我们想做什么？

There was a study in 2022 out of The UK of 35,000 middle aged adults. And what that study showed was that even one seemingly innocent drink per night, which is just seven standard drinks per week, was still enough to destroy gray and white matter in the brain. Now the bumper sticker there is even one drink a night can cause some level of brain deterioration. Alcohol has been linked to seven different cancers and it destroys our sleep. And when we are not well slept and we're irritable and we're stressed and we're foggy, what tends to happen is that we then reach for a sugary food to give us a little bit of a kick me up and now we're eating more unwanted calories and then we're more stressed and more anxious, we don't exercise as much until we get to five or 06:00 in the afternoon when what do we wanna do?

让我们用另一杯酒来缓解压力和焦虑。

Relieve ourselves of that stress and anxiety with another drink.

昏睡与获得高质量的深度睡眠和快速眼动睡眠完全不同。我们知道酒精会影响从神经递质到基因表达的方方面面。在《无限可能》一书中，我将心态作为起点。我很好奇我们是否要解构这个问题，你如何重构关于无酒精生活的心态？

Being knocked out is very different than getting quality deep and REM sleep. We know alcohol could affect everything from your neurotransmitters to gene expression. In Limitless, I talk about mindset as a starting point. I'm curious if we're gonna kind of deconstruct this, how do you reframe the mindset around an alcohol free life?

这是渴望并迈向无酒精生活方式，而非试图戒酒。我们将不饮酒与剥夺、痛苦、乏味无聊联系在一起，而将饮酒与快乐、乐趣、解脱和喜悦联系在一起。但我认为恰恰相反，吉姆。事实上，你选择无酒精的每一天都是体验喜悦、活力和清醒的日子。这才是真正的回报。

It's to desire and move towards an alcohol free lifestyle as opposed to trying to quit drinking. We associate not drinking with deprivation, pain, being dull and boring, and we associate drinking with pleasure and fun and relief and the joy. But I submit it's the other way around, Jim. And that is that every day that you choose to be alcohol free is a day where you are experiencing joy and energy and clarity. That's the reward.

这才是特殊时刻。我常听人说，哦，只在特殊场合喝酒。但我认为，特殊时刻就是你选择无酒精生活的每一天。大脑中有一束神经叫做网状激活系统（RAS），它会专注于你反复思考的事物。

That's the special occasion. I hear a lot of people saying, Oh, just drink on a special occasion. Well, I submit the special occasion as every single day that you choose to be alcohol free. There's actually a bundle of nerves in the brain called the reticular activating system known as the RAS. And the RAS focuses in on that which you think about repeatedly.

所以如果我们谈论一辆红色汽车，接下来几天我们就会注意到路上的红车——尽管它们一直都在那里。这就是RAS的作用。当人们说'别喝酒，我必须戒掉'时，我们仍在关注酒精，因此往往会伸手去拿酒。但如果我邀请某人说：'不如构建一个无酒精生活的美好愿景——一种清醒、专注、优质睡眠、有意识沟通、锻炼、多喝水、良好营养、与优秀人士相处、个人成长的生活方式'，

So if you and I were talking about a red car, we'd go out today, tomorrow, and we'd just see red cars. Even though they were always there, we'd see them. That's the RAS working. So when people are saying, Don't drink, I have to quit, I need to stop, we're focusing still on the alcohol, and therefore we tend to reach for the alcohol and consume it. However, if I invited someone to say, you know what, just create a compelling vision of this lifestyle, an alcohol free lifestyle, a style of life with clarity, focus, focusing on great sleep, conscious communication, exercise, drinking lots of water, good nutrition, being around good people, doing personal development, focus on that lifestyle and move towards that.

RAS这束神经就会聚焦于此。这样过上无酒精生活就会变得非常简单——与你不断告诫自己'必须戒掉'形成鲜明对比。关键在于专注于你将做什么和你渴望什么，而非试图摆脱或回避你想避免的事物。

The RAS, that bundle of nerves will focus in on that. And then living an alcohol free lifestyle just becomes very simple, very simple in that point, as opposed to, oh, I've got to stop, I've got to stop. So it's focusing on what you will do and what you desire as opposed to trying to remove away or avoid that which you're trying to avoid.

假设有人在社交活动、派对或婚礼上，朋友或同事递来一杯酒；或者他们在家度过了压力巨大的一天，想通过惯常方式放松。有没有什么快速技巧能在几秒钟内帮助降低这种渴望或压力？

Let's say somebody is at a social event, a party, a wedding, you know, they're given a glass from a friend or a colleague, or maybe they're at home and they're just had a really stressed out day and they're looking to decompress and that's part of their ritual. Is there a quick tip that they could do in, you know, a handful of seconds that could help to reduce that craving or that pressure?

是的。不仅仅是戒酒这么简单，还需要用其他东西替代酒精。比如在家里时，我会在冰箱里备满美味可口的无酒精替代饮品。昨晚我就喝了些风味气泡水，味道棒极了。

Yes. It's not just about removing alcohol. It's also replacing the alcohol with something else. So if you're in your home, for example, I would stock the fridge with beautiful tasty alcohol free alternatives. Just last night I had some beautiful flavored soda water, which was delicious.

你可以在家中创造一种新的仪式感——原本可能是开瓶红酒、倒酒、听酒液入杯的声音。现在可以把酒杯冷藏起来，冰箱里备好巴黎水、圣培露风味气泡水和青柠碗。然后你就能创造同样的仪式感：拧开气泡水瓶盖，倒入冰镇酒杯，搅拌挤入的青柠汁。另一种情况是当有人请你喝酒时，你突然产生渴望想答应。这时关键不在于拒绝的说辞，而在于拒绝的方式。大量研究表明，影响和说服他人（包括自己）的效果，7%取决于语言内容，93%取决于表达方式。

You can create a ritual in your home that used to be the ritual of popping open a bottle of wine and pouring it and hearing the wine kind of like go into the glass by actually keeping your glasses in the fridge and having Perrier, Pellegrino flavored soda waters in your fridge and a lime bowl, and then you just create this ritual, the same thing of like cracking open the Perrier bottle, pouring it into an ice cold glass, stirring around the lime that you're squeezing in there. The other way is that when someone offers you a drink and in that moment you're feeling a craving and you'd like to say, yes, I'd really like to have that drink. What matters in that moment is not so much what you say to decline that drink. What matters more is how you say it. There's a lot of studies that show that influencing and persuading people and ourselves is only 7% words, but 93% how we say those words.

情景A：有人问'要喝一杯吗？'，你回答'哦我不该喝...算了...天啊我超想喝但我正在戒酒...我在努力减少饮酒...'

Scenario A, someone says, Hey, would you like a drink? And you're like, Oh, I shouldn't. Oh, no. Oh, geez, I really want to, but I'm trying to stop. I'm trying to cut back.

这样你就在强化'戒酒很痛苦，喝酒才快乐'的观念。而情景B可以这样说：'太感谢了，不过我想喝气泡水。我们有些气泡水，我已经几周没喝酒了，正在做个实验。'

Then again, you're reinforcing this notion that stopping drinking is hard and painful, and drinking equals fun and pleasure. Whereas in alternative b, option b, if you said, oh, actually, thanks so much, but I'll take some soda. We got some soda water. I've actually been alcohol free now for a few weeks. Doing an experiment.

感觉挺不错的。不过如果你有气泡水的话，我可以'喝醉'在你的气泡水里哦——开个小玩笑。这93%的肢体语言传递出轻松、俏皮和愉悦，让你对戒酒状态感到自豪。即使当下有渴望，也能更轻松保持清醒，享受这个选择，那些渴望的时刻也会逐渐消退。

It feels pretty good. But I'll get drunk on some of your soda water if you've got some. Have a little joke. Now that 93% body language, which is lightheartedness, playfulness, fun, You're feeling good about the fact that you're alcohol free. Even if in that moment you have a craving, then it becomes much easier to remain alcohol free, love it, choose it, and those instances where there is a craving starts to subside.

如果要设计一个七日戒酒挑战帮助人们体验戒酒好处（细节不用展开，大家应该买你的书当手册），能简单说说这七天大致包含哪些内容吗？趁听众吸收这个信息量丰富的播客时，用优质营养滋养大脑和身体同样重要。你知道我一直在寻找最简单快捷的方式来提升精力和脑力表现。

If you could design seven day clear challenge to help someone experience the benefits of removing alcohol, we don't have to go into detail, right, because people should get a copy of your book and use that as their manual. But what are some of that, the high level, some of those seven days include? Real quick. As you feed and fuel your mind with this information rich podcast, it's just as vital to feed and fuel your brain and your body with high quality nutrition. And you know I'm always looking for the best, simple, quick ways to optimize my energy and mental performance.

我非常重视细胞营养，因为我们的健康取决于细胞状态。能量、力量和专注力都源于此。如果细胞功能失常，其他一切都会出问题。所以我开始每天服用Timeline的Mitopure，明显感受到运动后恢复速度、专注力、工作效率和整体表现的巨大提升。

Nourishing my cells is something I take very seriously because we are only as healthy as ourselves. It's where your energy, your strength, and focus come from. If your cells aren't working, nothing else works. So I started taking Timeline's Mitopure every day. And I noticed a huge difference in my recovery after workouts, my focus, my productivity, and my performance.

它有软胶囊、软糖和粉剂三种形式。我们家最喜欢的是软糖，因为味道很棒。Mitopure经过黄金标准临床试验支持，证明能增强肌肉力量、改善线粒体功能，并支持大脑健康，让你思维更清晰、注意力更集中、衰老得更优雅。我们的合作伙伴Timeline为听众提供20%优惠，只需访问timeline.com/quick即可开始。

It comes in soft gels, gummies, and powder. Our family's favorite are the gummies because they taste great. Mitopure is backed by gold standard clinical trials shown to improve muscle strength, enhance mitochondrial function, and support your brain so that you can think, focus, and age better. Our friends at Timeline are giving you 20% off just for listening. Head to timeline.com/quick to get started.

网址是timeline.com/kwik。现在回到节目内容。

That's timeline.com/kwik. Now back to the episode.

确实需要融入志同道合的社群。换句话说，与其独自行动，不如召集朋友一起说：我们共同完成这件事。实际上，我曾采访过世界顶尖的成瘾问题专家之一——英国剑桥大学的David Bellin教授。他参加过我们的戒酒客户电话会议。

Well, would definitely get around a like minded community. So in other words, rather than doing it by yourself, get some friends together and say, let's do this together. In fact, I interviewed one of the world's leading addiction experts. His name's Professor David Bellin from University of Cambridge in The United Kingdom. He came on to one of our stop drinking client calls.

有客户问他：克服酒精使用障碍或减少饮酒量、降低渴求感，哪两种补充剂最有效？他给出了两个答案：运动和人际联结。这种人际联结能建立责任感，创造同志情谊。我指的不是让配偶为你加油打气，也不是仅靠一个朋友支持。

And one of our clients asked him, you know, what are the two best supplements that someone can take to overcome an alcohol use disorder or to reduce drinking or reduce cravings? And he said two things: exercise and human connection. That human connection creates accountability. It creates camaraderie. And I don't mean doing it with your wife or husband who's cheering you on saying, You can do it this time, or even just one friend.

我指的是真正致力于无酒精生活方式的同好群体。我不赞成带着强迫自己坚持30天的心态参加‘一月戒酒’或‘十月清醒’活动，然后在第30天用饮酒庆祝——这正是我对这类30天挑战成功率持怀疑态度的原因。因为参与者往往带着被剥夺感进行挑战，感觉像在忍受煎熬，如同囚徒。所以到了第30天，就像所有囚徒都想越狱那样，他们开始饮酒，最终回归到最初促使他们想要减酒时的饮酒量。

I'm talking about a group of like minded people who are really committed to loving living an alcohol free lifestyle. I'm not doing dry January or sober October with the intention of forcing yourself to stay quick for thirty days, and then you go and celebrate on day 30 with a drink, which is why I'm skeptical of the success rate of these thirty day challenges. Because what happens is that people go into it, and they're doing it with deprivation. They're doing it as like something that's tough and they're just, they're feeling like a prisoner. And that's why they get to day 30 and you know, all prisoners want to break free of prison and so they drink and then they return to the same level of drinking that inspired them to reduce or cut back in the first place.

回答你的问题：首先要加入志同道合的社群，将其视为生活方式而非戒酒苦修。这不是在‘保持清醒’，不是在‘咬牙坚持’，而是‘我们主动选择尝试，体验这种感受’。第二点就是务必保持运动，因为运动能自然释放多巴胺和血清素，带来愉悦感。当通过运动感觉良好时，对酒精等物质的渴求就会消退。

So to answer your question, first thing is get into a like minded community of people and look at this as a lifestyle, a style of life. It's not being sober, it's not this is going to be tough, this is yes, we get to do this, let's do it, let's experiment, let's see how this feels. So that's the first thing. The other thing is definitely make sure that you're moving, exercise, because that will release natural levels of dopamine and serotonin, and that will feel good. And when you're feeling good and feeling better and feeling exercise, the cravings for any substance including alcohol subside.

我很好奇：假设某人已坚持戒酒数日或数周后破戒——可能是高压或同侪压力所致。你希望这个人第二天应该保持怎样的心态或态度？明白我的意思吗？

I'm curious because I always let's say somebody's on a streak of a matter of days or weeks and they falter, right? And they have a drink and whatever scenario creates that. Maybe they're highly stressed or peer pressure, whatever it is. What's the mindset you have or the attitude assumptions you want that person to have the next day? You know what I mean?

比如，假设他们已经保持良好状态X段时间了，然后发生了些事导致他们喝了一杯。这是世界末日吗？他们该如何看待这件事？该自我批判吗？他们会对自己很苛刻吗？

Like, so they've been doing well for let's say X amount of time and then something happened and they have a drink. Is it the end of the world? Or how should they be looking at what happened? And should they judge themselves? They'd be hard on themselves?

那么，接下来他们应该采取什么态度？

And, you know, moving forward, what's the attitude they should adopt?

是的。对自己保持善意和同理心。这很正常。任何领域的专家都会预料到平台期的存在。就像网球比赛中的罗杰·费德勒、诺瓦克·德约科维奇、拉斐尔·纳达尔，他们每场比赛都知道自己会丢分、会输局。

Yeah. Be kind and empathetic to yourself. It's okay. The master of any modality expects there to be a plateau. If we look at a tennis match, Roger Federer, Novak Djokovic, Rafa Nadal, they go into every tennis match knowing that they're going to lose points and lose games.

他们发球出界或下网。当费德勒发球失误时，他不会摔碎球拍然后崩溃说'天啊我太差劲了'。因为作为大师级选手，他预料到会有失误，不可能始终完美发挥。

They serve the ball wide into the net. When Roger Federer serves a false, he doesn't smash his record, his racket and start going, Oh my God, I'm terrible. I'm hopeless. Like he knows that because he's the master, he expects that there's going to be slip ups. He's not going to perform the way he ideally would do it all of the time.

同理在这个情境下。当然你本意是尽可能长期保持戒酒，直到它真正成为你喜爱的生活方式。但如果你偶尔破戒了，尽管原本不想，只需看作：'我是这方面的修行者，预料到会有平台期，这次小失误很正常'。

So in this scenario, the same thing. Of course, you want to have the vision and the intention to remain alcohol free for as long as you can until it really embeds as a fun and preferable lifestyle. But if you do drink on occasion, even though you kind of had the intention not to, just look at it as, okay, I'm a master of this. I expected there to be a plateau. I expected that there could have been a little, what I'm deeming right now, a slip up, but that's okay.

现在我要做的是回归初心：我承诺要成为孩子的榜样，承诺保持超级健康、睡眠良好。我承认这次失误，现在重新出发。

I'm now going to just like come back to it and go, okay, what am I committed to? I'm committed to being the best role model for my kids. I'm committed to being super healthy, to sleeping well. I acknowledge that that happened. Now I'm just gonna go again.

就像你可以继续前进，有时不是倒退而是横向徘徊一两天。就像股市复利曲线——比如你投资标普500，从来不是直线上升，而是涨跌起伏中整体向上。经过数周、数月、数十年，总体趋势始终是向上的。

And it's just like you can go up, but instead of going backwards and down, you maybe just go across a little bit for a day or two. And then you go again, and then you go across a little bit. It's kind of like if you look at compound interest in the stock market, for example, Jim, you invest in something, S and P 500, whatever it is, it's never a straight curve or a straight line up. It's more like up and down a little bit and up and across, and it just kind of stays the same. But over many weeks, months, years, and decades, there almost always is this this trend up.

所以我认为，只要你一开始就明白大师会预料到平台期，你就能坚持这条无酒精的生活方式之路。

So I think if you just go into it knowing that the master expects the plateau, then you can stay on that alcohol free lifestyle path.

我喜欢这种思维转变对很多人来说。我真的认为这其中80%都归结于我们的心理状态，当我们想要做出改变时。我只想提醒大家，要做出积极改变，你只需要做四个决定：要么停止某事，要么开始某事，要么减少某事，要么增加某事。对吧？

I like I like that mindset shift for for a lot of people. I I really think so much of this is, you know, 80% of it is comes down to our psychology often when we wanna be able to make a change. I just wanna remind everybody to make a positive change, there's only four decisions you make. You either stop something, you start something, you do less of something, or you do more of something. Right?

人们可以停止饮酒。对吧？他们可以开始冥想。可以减少追剧。可以增加运动。

People could stop drinking. Right? They could start meditating. They could do less binge watching. They could do more movement.

对吧？就像你说的那些简单小事，坚持就会产生复利效应，就像投资利息一样。因为我可以和你聊上几个小时这个话题，但人们会想和你深入交流。大家如何与你保持联系？怎么获取你的书和其他作品？

Right? It's those simple little things, as you mentioned, consistency, it compounds, you know, just like the interests of investments. How can people because I could could talk to you for hours on this, but people are gonna wanna go deeper with you. How can people stay connected with you? How do people get your book, your other work?

对于那些受到启发想要重大改变，或为亲人寻找资源的人来说，最佳途径是什么？

What's the best place for people who feel inspired to to make a big shift or are a resource for their loved ones?

如果你想深入了解这本书，它叫《清醒》。这是一本基于神经科学的方法来帮助人们戒酒的书。谢谢你，吉姆。对，你现在视频里展示的就是它。亚马逊有售。

If you'd like to go deeper with the book, the book is called Clear. It's a neuroscience based approach to help people to quit drinking. Thank you, Jim. Yeah, you're showing it up on the video now. It's available on Amazon.

我还录制了八小时的有声书版本，是旁白朗读的。你可以用倍速播放，四小时就能听完。这本书在亚马逊和所有在线书店都有售。你也可以访问alcoholfreelifestyle.com，在那里购买书籍或了解我们帮助人们彻底摆脱酒精的方法论。我还有个播客叫《无酒精生活方式播客》。

I also did an eight hour recording reading the book, so it's narrator led. You can put me on double speed and just do it in four hours if you like. But it's available on Amazon and wherever books are sold online. You can also go to alcoholfreelifestyle.com where you can get the book there or you can learn about some of our methodologies for helping people to finally break free from alcohol. I have a podcast called The Alcohol Free Lifestyle Podcast.

最后，我在社交媒体上最为活跃，账号就是我的名字JamesSwanig，我在那里分享许多免费资源，帮助人们重塑对酒精的认知。

And then finally, I'm most active on social media, which is just my name, JamesSwanig, where I put out a lot of free resources to help people rewire their mindset around alcohol.

太棒了。我们会在节目说明中再次链接所有这些内容，包括你的书、社交媒体和网站jimquick.com/notes。在结束前，这档超过400期的播客核心在于学习，对吧？我喜欢问嘉宾这个问题：除了这个主题外，你目前正在学习或研究的、让你感到兴奋的一件事是什么？

Outstanding. Well, we'll link to all that in the show notes again, to your book, to your social media, to your website, jimquick.com/notes. Before we wrap, this podcast over 400 episodes is really about learning, right? And I like asking this question of guests, you know, what is one thing you're currently learning about or studying outside of this subject that has you excited?

我正在学习如何成为怀孕妻子的最佳丈夫。我们将在十二月迎来一个女婴。所以我目前深入研究的是如何成为面对严重孕反（让我澄清一下，不是晨吐而是全天候持续呕吐）和健康挑战的妻子的最佳伴侣，陪伴她的情绪波动并提供支持。

I'm learning how to be the best husband for my wife who's expecting a baby. We're going to have a baby girl in December. And so what I'm going deep on and learning at the moment is how I can be the best partner for my pregnant wife who's experiencing a lot of health challenges, morning sickness. Let me be clear, it's not morning sickness, it's 24 a day, seven day sickness. And so it's being with her emotions and trying to be a support.

我的工作性质让我习惯解决问题，但这次我无法真正'修复'什么。唯一能做的就是陪伴在她身边。这就是我当前深入学习的课题——如何在无力改变现状时依然成为她的精神支柱。

And my work really is I'm someone who always tries to fix things, but I can't really fix this. All I can do is just be there and be with her. And so that's really what I'm going deep in at the moment. Like, how can I be a support without actually feeling able to fix things?

这太棒了，我真心为你感到高兴，恭喜你们！

I I love it. I absolutely love it. Congratulations.

谢谢。

Thank you.

好的各位！如果你在YouTube观看本期节目，你已经收看了这场对话的加长版。强烈推荐你加入我们180万订阅用户，那里不仅有加长内容，还有问答环节和现场活动。希望这次对话能点燃你的思考。记住，重点不在于评判你的生活方式或过往选择，对我而言，关键在于保持好奇心，清醒认识到每个选择如何影响你最宝贵的资产——大脑。

Alright. Everybody, if you're watching us on YouTube, you then you heard the and watched the extended version of this conversation, highly recommend you join our 1,800,000 subscribers there, where we put the extended version as well as q and a's and lives and be on stage. I really hope this conversations sparked something for you. Remember, it's not about judging your lifestyle or your past decisions. For me, it's about becoming curious and conscious of how each choice affects what I think is one of your most valuable assets, which is your brain.

所以请务必订阅我们的YouTube频道，那里有完整版访谈。在社交媒体上关注我们俩。如果你想大胆一点，可以在观看时截屏，标记詹姆斯和我，并分享你从中学到的一点收获。

And so make sure you subscribe to our YouTube channel where you put extended interviews. Follow us both on socials. If you want to be bold. You can take a screenshot wherever you're consuming this. Tag James, tag myself, and share one thing that you got out of this.

或者如果你是在线观看，可以在下方留言，分享你最大的顿悟或承诺，这样我们可以监督你。我会快速阅读每一条留言。我很享受这次对话。下次见，我是你的大脑教练吉姆·奎克，提醒你保持无限可能。

Or if you're watching this online, you can put a comment down below, share your biggest ahas or a commitment so we could hold you accountable to that. I I speed read every single one of them. So I enjoyed this conversation. Until next time, this is your brain coach, Jim Quick, reminding you to stay limitless.