#259：巨人的工具

所以没错，如果我在播客圈发展，可能想采访比如艾拉·格拉斯。

So, yes, if I'm operating in the world of podcasting, alright, maybe I wanna talk to, say, Ira Glass.

祝你好运。

Good luck.

估计没戏对吧？《美国生活》那位。

Probably not gonna happen, right, of This American Life.

也许我想找马克·巴雷特聊聊。

Maybe I wanna talk to Mark Barrett.

到了这个阶段，很可能也不会发生了。

At this point, also, probably not gonna happen.

他真的是个大忙人，非常抢手。

Really busy guy, really in demand.

但也许有某个刚起步的人，通过小道消息，我发现他每月能获得100万或500万下载量，而他在三个月前开始的时候还没有任何粉丝基础。

But perhaps there is someone who just started who, through the grapevine, I figure out is getting a million or 5,000,000 downloads a month, and they started three months prior with no preexisting fan base.

好吧。

Okay.

有些有趣的事情正在发生。

Something interesting is going on.

尽管他们还没有马克那么有名，当然也比不上《美国生活》节目，但他们从零到六十的成长速度比那两个例子都要快。

Even though they're not as big as Mark, they're certainly not as big as This American Life, their their zero to 60 speed is faster than both of those examples.

所以我真的会深挖这件事。

So I will really dig on that.

我会花大量时间调查那个人，如果他们愿意回答的话，还会问他们很多问题。

I'll spend a lot of time investigating that person and and asking them questions if they're willing to answer them.

是啊。

Yeah.

那太好了。

That's great.

我最喜欢的一个问题来自你采访彼得·迪亚曼迪斯的那次访谈，那个问题让我印象深刻。

One of the questions that I love that's really stuck with me was from an interview you did with Peter Diamandis.

他的姓是这么念的吗？

Is that how you say his last name?

没错。

That's right.

迪亚曼迪斯。

Diamandis.

迪亚曼迪斯。

Diamandis.

他说，如果你是个商人或拥有企业，你应该始终自问：别人会如何颠覆我？

He says you should always if you're a businessman or you own a business, you should always be asking how would someone disrupt me?

我认为这个道理即使你没有自己的企业也同样适用。

And I don't think this is I think it's applicable even if you don't own a business.

我的意思是，你可以思考：我可能会怎样失业？

I mean, you can just figure out, like, how would I lose my job?

在我的行业中，什么会导致我失业？

What would cause me to lose my job in my industry?

这可能是个很难回答的问题。

That could be a a hard question to answer.

对吧？

Right?

你知道，《创新者的窘境》作者克莱顿·克里斯坦森说过，成功企业很难预见什么会颠覆它们，因为它们无法预见即将到来的变化。

You know, Clayton Christensen, the guy who wrote The Innovator's Dilemma, says that it's it's hard for successful companies, to figure out what's gonna disrupt them because they don't they can't see it coming.

那么，有没有什么可以帮助回答这个问题的思考方向？

So are there, like, questions that you can ask to help you answer that question?

比如，别人会如何颠覆我的生意或颠覆我？

Like, how would someone disrupt my business or disrupt me?

确实存在一些方法可以处理这个问题。

There there's certainly ways you can go about it.

我认为或许最佳的处理方式——这也是本书中的另一个模式——比如你可以咨询斯坦·麦克克里斯托将军，这位退役四星上将曾在一段时间内实际掌管美军特种作战司令部，负责阿富汗和伊拉克的所有特种作战行动。

I think the perhaps the best way to go about it, which is another pattern in this book, if if you were to talk to, say, general Stan McChrystal, so retired four star general, ran JSOC in effectively all of special operations in Afghanistan and Iraq for a period of time.

或者你可以请教乔科，或是投资界的马克·安德森，又或者像你提到的彼得·迪亚曼迪斯。

Or you talk to Jocko, or you talk to Marc Andreessen in the world of investing, or you talk to, as you pointed out, Peter Diamandis.

有个概念叫'红队演练'，这个名称源于军事领域的训练活动——虽然我相信许多国家军队都有类似机制。

There's a concept of red teaming, and red teaming is so named because it was an exercise that originated in the military or at least I'm sure it exists in many militaries.

但在美国冷战时期，蓝队代表美军，红队则代表苏联。

But in The US, during the Cold War, you had the blue team, The US, and the red team, the the Soviets.

其目标就是——这些数字是我随便举例的

And the the objective was to take, say I'm just making these numbers up.

比如海军里有50人的团队，你可以指定其中5人组成红队。

But if you had a 50 person team in the navy, you might take five of those people and designate them as red team.

其余45人专注于制定防御计划，

And the other 45 have focused on, say, defensive plans.

而这5人则专门研究如何攻破这些防御计划，突破安全防线或其他任何目标。

The other five would focus on solely trying to determine how to defeat those plans or to penetrate, a secure perimeter or whatever it might be.

这种模式你完全可以和朋友一起实践，

And you can you can do that with your friends.

也可以寻求外部帮助。

You can ask for help.

这是我多年来反复领悟到的一点。

This is something I've had to learn repeatedly over the years.

其实你不必孤立地坐着，每天绞尽脑汁试图用逻辑创造奇迹。

Like, you don't have to just sit in isolation and think yourself into a tizzy trying to logic your way to miracles every day.

你完全可以坐下来，比如用披萨和啤酒'贿赂'朋友，打个招呼说：'嘿，伙计们'。

You can actually just sit down and, like, bribe your friends with pizza and beer and say, hey, guys.

我正在想办法解决这个问题。

I'm trying to figure this out.

并收集创意。

And get ideas.

从朋友那里搜集想法，最好是聪明人。

Gather ideas from from friends, ideally, people who are intelligent.

但这可以让你免于独自承担解决问题的全部责任。

But that would be one way of absolving yourself of complete responsibility for figuring that out.

你甚至可以用一种可能转化为机遇的方式来表述它。

And you could even couch it in a way that could become an opportunity.

假设你在某家公司工作，你想确定最可能发生的场景：被解雇、被取代，或是你的部门被淘汰，诸如此类。

So let's say you're in a in a company, and you're wondering how you're trying to determine the most likely scenarios for you being fired, you being replaced, or your division being made obsolete, whatever it might be.

在通过'红队演练'思考如何搞垮自己公司的过程中，你可能会意外想到一个极好的创业点子，最终往往能大获成功。

In the process of trying to figure out how to take down the company that you work for as an exercise, as red teaming exercise, you might actually come up with a fantastic idea for for a startup that ends up being usually successful.

这实际上正是硅谷常见的创业起源故事。

This this is this is actually a common Genesis story in Silicon Valley.

所以我认为红队演练是个非常强大的概念，它也是SWOT分析（优势、劣势、机会、威胁分析）的组成部分——这个话题我们已经讨论过好几次了。

So I think I think red teaming is is an incredibly powerful concept, and, it's it's part of what you could consider also, and this has come up a few times, a SWAT analysis, a strengths, weaknesses, opportunities, threats analysis.

而这就属于劣势和/或威胁的范畴。

And this would fall in the weaknesses and or threats category.

太棒了。

That's awesome.

我是说，你有没有对自己进行过红队测试？

I mean, have you red teamed yourself?

就像，你知道的，有人会如何颠覆蒂姆·费里斯公司？

Like, you know, how would someone disrupt Tim Ferriss Inc?

嗯，我已经从安全角度进行了常规防护。

Well, I've routine myself from a security standpoint.

所以这是从数字安全和物理安全的角度考虑的。

So that's a digital security and physical security standpoint.

只是因为我已经到了一个阶段——这是获得足够公众曝光度必须付出的代价——我们可以合理假设每一千人里就有一个完全疯癫的家伙。

Just because I've I've gotten to a point, and this is just a a a price you pay with enough public exposure, let's safely assume that one out of every thousand people is just batshit crazy.

所以当你拥有数百万的受众时。

So you have an audience of a few million people.

那你就会有一小支疯子队伍，他们可能会试图追踪你，也可能会发出死亡威胁，因为他们完全失控了。

Well, you're gonna have a small army of of batshit crazy folks who may or may not try to track you down, and, they may or may not make death threats because they're completely unhinged.

他们可能会认为你是他们失散多年的爱人、兄弟或随便什么关系，并试图找到你。

They may or may not think that you're their long lost lover or brother or fill in the blank and try to find you.

所以我从安全角度对我的生活各方面都做过红队测试，这非常有效。

So I've red teamed absolutely from a security standpoint many aspects of my life, and, that that has been extremely productive.

你总不希望等别人来发现你的弱点吧。

You don't wanna wait for other people to identify your weak spots.

那样你就会一直处于被动应对状态。

Then you're in a very reactive mode.

你想要主动进行红队演练，这可能是为了家庭防御。

You want to proactively red team, and that could be for home defense.

也可能是为了数字卫生。

It could be for digital hygiene.

它可以简单到与像萨米·卡姆卡这样的黑客交谈——他创造了有史以来传播最快的病毒，还在《巨人的工具》中专门写了一章教你如何防御他这样的人。

It could be as simple as talking to a hacker like Sammy Kamkar, who created the fastest growing virus of all time, who also has a chapter in Tools of Titans on what you should do to defend against people like him.

这就像第一课：用胶带之类的东西盖住笔记本摄像头，因为对萨米这样的人来说，劫持摄像头偷拍你简直易如反掌。

It's like starting point number one, put some tape or something over the camera on your laptop because it is child's play for people like Sammy to hijack that and record you.

太简单了。

It is so easy.

简单得可笑。

It is laughable.

我见识过太多这样的案例，层出不穷。

I have seen it, and on and on and on and on.

但这些主要是我进行红队演练的方式。

But, those are primarily the ways that I've red teamed.

我还会在竞争分析过程中进行红队演练，比如观察一本书的上市时机。

I've also, red teamed in the process of doing competitive analysis, looking at, for instance, when a book is launching.

我出版第一本书时，不像《巨人的工具》选在最艰难的时间段上市。

When I launched my first book, unlike Tools of Titans, which is coming out in the most the the hardest possible time frame.

那是一年中最激烈的竞争月份，包括节假日、节前、圣诞购物季等等。

It is the most competitive month of the year, meaning the holidays, preholidays, pre pre Christmas, etcetera.

写《每周工作四小时》时，我研究了历史图书销售数据，试图找到竞争威胁较小的市场空白点。

For the four hour work week, I looked at historical book scan numbers and tried to identify soft spots where there were fewer competitive threats.

要达到《纽约时报》畅销榜所需的总发行量绝对值平均较低，而那个月份恰好是四月。

And the total the absolute number of total copies required to, say, hit the New York Times was on average lower, and that happened to be April.

你可以研究如何瓦解他人，同时也要审视他人可能如何瓦解你。

So there are ways that you can look at how to disrupt others, and then you can look at how others might disrupt you.

例如，这是红队演练的角色扮演版本，但你可以自行操作——尼尔·斯特劳斯作为八度《纽约时报》畅销书作者，还为《滚石》和《纽约时报》采访过所有你能想到的名人。

For instance, this is a, role playing version of red teaming, but you can do it yourself, which is Neil Strauss, eight time New York Times bestselling author, has also interviewed every celebrity imaginable for Rolling Stone and The New York Times.

他在个人简介中提到，自己编辑书稿时会进行三轮修订。

When he edits his own books, and this is in his profile, he edits with three passes.

第一轮写作完全为自己而写，或者说先为自己创作，然后以取悦自我的方式进行润色，满足任何他想获得的快感。

The first time, he writes it for himself, or I should say, he writes it first for himself, and then he edits it for himself to be fun for himself, gratifying in whatever way he wants to be gratified.

第二轮则为粉丝而改，解答粉丝可能提出的疑问、后续问题或困惑点——那些死忠读者最在意的部分。

Then he writes it or edits it rather for his fans so that he answers his fans' questions, the follow-up questions or the doubts or the confusing points that his fans, his diehard followers, will focus on.

第三轮则是为反对者而改。

And then third, he edits for his haters.

他会设想：'如果我是憎恨尼尔·斯特劳斯的人，想推翻这本书、寻找矛盾点、断章取义让他出丑，我会怎么做？'

He tries to identify if I hated Neil Strauss and wanted to take this down, wanted to find a contradiction, wanted to cherry pick something so that I can make him look like an idiot, how would I do it?

他会用红笔批注自己的文稿，预先找出防御这些攻击的方法。

And he run he walks through his own writing with red ink and figures out how to defend against that preemptively.

这完全是一种红队演练的形式。

That is absolutely a form of red teaming.

只不过你在独立完成这个过程。

You're just doing it yourself.

没错。

Right.

听起来像律师的口吻。

Sounds like an attorney.

是啊。

Yeah.

哦，没错。

Oh, yeah.

对。

Right.

绝对是。

Definitely.

所以你面试过很多

So you've interviewed a lot of

顺便说一句，插一句。

By the way, side note.

哦，请讲。

Oh, go ahead.

对于那些想要提升写作水平的人——顺便说下，写作和提问一样，体现的是你的思维方式。

Just for those people who want to find or trying to improve their writing, which by the way, along with asking questions, that's your thinking.

你的写作和提问方式，就是你的思考方式。

How you write and ask questions, that's how you think.

所以如果你想提升思维清晰度——这当然对各方面都有帮助，是的。

So if you wanna improve the clarity of your thinking, which applies and helps everything, of course Yeah.

如果你没有专业编辑或作家帮你审阅文稿（事实上多数人都没有），那就找个律师吧。

If you don't have a professional editor to review your stuff or a professional writer or a very good writer, which many people will not, actually find a lawyer.

找个上过法学院的朋友，因为他们受过专业训练，能识别模糊不清的措辞——这些语言折射出混乱的思维，冗余的用词会损害信息表达的清晰度，诸如此类的问题。

Find a friend who went to law school because they have been trained to find a, amorphous or nebulous language, which reflects unclear thinking, unnecessary words, which can compromise the clarity of a message, and so on and so forth.

他们在校对方面确实非常非常在行。

They're actually very, very good at helping with proofreading.

是啊。

Yeah.

我上过法学院。

I went to law school.

我是法学院毕业的。

I graduated from law school.

法律文书课可能是我在那里上过最实用的课程，因为我必须学会处理这类事务。

My legal writing class was probably the most useful class I took there because, like, I had to learn how to do those things.

完全相信。

Totally believe it.

没错。

Yeah.

你会在《巨人的工具》里频繁看到这种案例。

And then, you see that pop up a lot in, tools of titans.

比如很多人不知道克里斯·萨卡有法学学位。

Like Chris Saka, a lot of people don't realize he has a law degree.

我是说确实。

I mean Yeah.

这群人里有大量拥有法学学位却未执业的情况，因为他们既擅长清晰表达思想，又精于谈判协商。

A great number of these folks have law degrees who don't use them because they're both good at writing and putting on paper clear thought and negotiating.

那些技能确实如此。

And those skills Right.

还是一种几乎适用于所有情况的元技能。

Also are a metaskill that apply to just about everything.

是啊。

Yeah.

我觉得这很有趣。

I think it's interesting.

有很多网络作家曾经是律师，比如乔纳森·菲尔德斯曾是SEC律师，格雷琴·鲁宾——嗯。

There's a lot of, like, Internet writers who were once attorneys, like Jonathan Fields, used to be an SEC attorney, Gretchen Rubin Mhmm.

她为幸福项目工作时曾在最高法院任职。

For happiness project was she worked on the supreme court.

没错。

Yeah.

这是项相当实用的技能。

It's it's a pretty useful skill.

是啊。

Yeah.

我一点都不觉得意外。

It doesn't surprise me at all.

你可能收到过最终被塞进抽屉或遗忘在衣柜深处的节日礼物，甚至不小心留在父母家，但这个礼物你不会落下。

So you've probably gotten holiday gifts that just end up in a drawer or in the back of a closet or maybe accidentally left at your parents' house, but you're not going to leave behind this one.

Mint Mobile正在推出他们年度最优惠活动。

Mint Mobile is offering their best deal of the year.

每月仅需15美元，即可享受优质无线网络无限畅用。

Unlimited premium wireless for just $15 a month.

这是唯一一个我每天都会实际使用的节日礼物。

It's the only holiday gift I'll actually use every single day.

你可以选择三个月、六个月或十二个月的无限套餐，每月都仅需15美元。

You can get a three, six, or twelve month unlimited plan all for just $15 a month.

套餐包含无限通话和短信，以及全国最大的5G网络高速数据服务。

That includes unlimited talk and text plus high speed data on the nation's largest five g network.

你可以自带手机和号码，无需签订任何合约，没有超额费用或隐藏收费。

You can bring your own phone and number, and you don't have to deal with any contracts, overages, or hidden fees.

优质无线服务简化您的生活并节省开支，这才是值得赠送或自留的礼物。

Premium wireless service that simplifies your life and saves you money, that's the gift worth giving or keeping for yourself.

别给你爱的人送袜子了。

Don't get your loved one socks.

给他们每月15美元的优质无线服务吧。

Get them premium wireless for $15 a month.

访问mintmobile.com/manliness选购Mint无限套餐。

Shop Mint unlimited plans at mintmobile.com/manliness.

网址是mintmobile.com/manliness。

That's mintmobile.com/manliness.

限时优惠：需预付45美元（三个月）、90美元（六个月）或180美元（十二个月套餐）。

Limited time offer, upfront payment of $45 for three months, $90 for six months, or $180 for twelve month plan required.

相当于每月仅需15美元。

That's equivalent to $15 a month.

税费另计。

Taxes and fees extra.

仅限初始计划期限。

Initial plan term only.

超过35GB后，在网络繁忙时可能会降速。

Anything above 35 gigabytes may slow when network is busy.

需使用兼容设备。

Capable devices required.

可用性、速度和覆盖范围因地区而异。

Availability, speed, and coverage varies.

详见mintmobile.com。

See mintmobile.com.

我曾经历过不少财务困扰——意外费用、漏缴账单、透支罚款。

I've had my fair share of financial frustrations, surprise fees, missed payments, overdraft charges.

总感觉你明明在努力前进，结果却倒退两步。

It always feels like you're trying to make progress but end up taking two steps back.

这就是为什么像Chime这样的服务对年轻时的我本会改变游戏规则。

That's why a service like Chime would have been a game changer for my younger self.

那些错误都是在那时发生的。

That's when all those mistakes happened.

Chime深知每一分钱都至关重要。

Chime understands that every dollar counts.

通过Chime设置直接存款后，您就能使用真正助您领先的功能，比如最高200美元的透支保护，以及提前两天拿到工资。

When you set up direct deposits through Chime, you get access to features that actually help you stay ahead, like overdraft protection up to $200 and getting paid up to two days early.

这才是正确的银行服务。

It's banking done right.

免月费、免管理费，并可使用超过47,000台免手续费ATM。

No monthly fees, no maintenance fees, and access to over 47,000 fee free ATMs.

这比三大国有银行的总和还要多。

That's more than the top three national banks combined.

迄今为止，Chime已为用户节省了超过300亿美元。

To date, Chime has spotted members over $30,000,000,000.

如果你想培养更好的理财习惯，这是迈向正确方向的明智之举。

So if you're trying to build better financial habits, this is a smart step in the right direction.

今天就通过Chime来实现你的财务目标吧。

Work on your financial goals through Chime today.

两分钟即可在chime.com/manliness开通账户。

Open an account in two minutes at chime.com/manliness.

网址是chime.com/manliness。

That's chime.com/manliness.

Chime让你感受进步的力量。

Chime feels like progress.

Chime是一家金融科技公司，而非银行。

Chime is a financial technology company, not a bank.

银行服务和借记卡由Bank或Bank NA或Stride Bank NA提供，成员FDIC，需满足资格要求，且透支额度有限。

Banking services and debit card provided by the Bank or Bank NA or Stride Bank NA, members FDIC, spotting eligibility requirements, and overdraft limit supply.

到账时间取决于付款文件的提交时间。

Timing depends on submission of payment file.

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Fees apply at out of network ATMs.

根据《美国新闻与世界报道》2023年的银行排名及ATM数量统计。

Bank ranking and number of ATMs according to US News and World Report 2023.

需开通Chime支票账户。

Chime checking account required.

我是说，你采访过很多知名的高成就人士。

So, I mean, you've interviewed a lot of, you know, well known high performing folks.

在你节目中出现过的最令人印象深刻但不太为人所知的嘉宾是谁？

Who's the most impressive but lesser known guest you've had on the show?

哦，这真是个难题。

Oh, that's a toughie.

因为说到不太知名，你采访过杰米·福克斯、阿诺德·施瓦辛格这类大人物。

I mean, because lesser known of course, you have the Jamie Foxxes and Arnold Schwarzenegger and stuff.

不太知名的。

Lesser known.

是啊。

Yeah.

所以这都是相对的。

So it's all relative.

但就像，没错。

But it's like yeah.

就像是连你妈妈都不知道他们是谁的那种。

It's like if like, your your mom wouldn't know who they are.

对吧？

Right?

人人都认识阿诺德·施瓦辛格。

Everyone knows Arnold Schwarzenegger.

人人都认识托尼·罗宾斯。

Everyone knows Tony Robbins.

我想说，第一个浮现在脑海的神。

I would say, the first person who comes to mind god.

有很多人，因为我特意挑选的嘉宾中超过半数都符合这个特征。

There's so many because I deliberately I'd say more than half of the guests I seek out are exactly that profile.

但我要说，有两个人立刻浮现在我的脑海中。

But I would say two people come to mind right off the bat.

德里克·西弗斯是一个，他是企业家，但非常低调，过着一种简朴的生活——我不愿说清苦，而是像斯巴达式的僧侣生活，尽管他以2400万美元出售了公司并将全部捐给了慈善信托基金，用于支持音乐教育等项目。

Derek Sivers is one, entrepreneur, but very understated, lives a very austere I wouldn't say austere, Spartan kind of monkish life despite the fact that he sold the company for $24,000,000 and gave it all to a charitable remainder trust, which helps support music education among other things.

编程与创业领域的哲人王。

Philosopher king of programming and entrepreneurship.

他是个令人着迷的家伙，为自己的生活制定了许多规则，我亲眼见证过他的实践。

Just a fascinating, fascinating guy, who has a lot of rules for his life, and I've seen him in action.

所以他确实言行一致。

So he actually walks the talk.

有很多励志型人物我实在无法忍受，因为他们在台上说的和实际做的完全背道而驰。

There are a lot of motivational type folks that I just can't stand because what they say on stage and what they do in their lives are are completely incompatible.

而德里克不是那种人。

And Derek is not that.

他就是表里如一的人。

He is what you see is what you get.

他的言行始终一致。

What you hear is what he does.

他有很多规则，这些规则既容易记住又非常实用。

And he has a lot of rules, which are which are very easy to remember and very useful.

例如，我问他会给年轻时的自己什么建议，这条他至今仍遵循的准则就是：不要做一头驴。

For instance, I asked him what advice he would give his younger self, and it's a rule he still, a guideline he still follows, which is don't be a donkey.

这是什么意思呢？

So what does that mean?

'不要做驴'是提醒人们不要试图同时处理多件事。

Don't be a donkey is a reminder to not to try to do multiple things at once.

这暗指布里丹之驴的寓言，故事中的驴站在水和干草中间，左右张望，无法决定先喝水还是先吃草。

And it's a it's a an allusion to Buridan's ass, which is a fable of a donkey that's standing halfway between water and hay, and it looks left and right, left and right, left or right.

它无法决定先吃还是先喝，最终死在原地。

Can't decide whether to eat or drink first, and it dies in the middle.

这就是他的答案，因为30岁的德里克不想让世界告诉他该做什么。

And, that was his answer because as a 30, Derek felt like he didn't want the world to tell him what to do.

他不想过度专业化而把自己逼入绝境。

He didn't wanna have to overspecialize and paint himself into a corner.

为什么我不能同时做这十件事呢？

Why can't I do these ten ten things at once?

我有很强的能力和耐力。

I have a lot of horsepower, a lot of endurance.

我能做到。

I can do it.

结果你在百万个方向上都只前进了一毫米，却没有任何实质进展。

And you end up traveling one millimeter in a million directions and making no real progress on anything.

所以他学会了每次专注一件事，这样你就能完成所有事情。

So he taught himself to do one thing at a time, and you can get everything done.

你只是不能同时做这些事。

You just can't do it at the same time.

你要按顺序专注于一件事，比如持续六到十二个月，然后再转向下一件事。

You sequentially focus on one thing for, say, six to twelve months, and then you move on to the next.

为了提醒自己这点，他告诫自己：别当一头蠢驴。

And to remind himself of that is just don't don't be a donkey.

而且，他还有一个非常简单的决策框架。

And, he also has a a very simple framework for making decisions.

最初阶段，他对所有事情都说'好'。

In the beginning, it was say yes to everything.

在成为音乐人之前，他上了伯克利音乐学院，后来才创立了CD Baby。

Before he was a musician, he went to Berkeley School of Music, end up founding CD Baby much later.

但在起步阶段，他对每场演出都来者不拒。

But in the beginning, he said yes yes to every gig.

初期阶段要对所有机会说'是'。

Say yes to everything in the beginning.

结果他连养猪场的民谣吉他演出都接了下来。

And he ended up saying yes to an acoustic guitar gig at a pig show.

我没有编造这件事。

I'm not making this up.

就在新英格兰的乡村地区。

In, like, rural New England.

他去了，而且表现得就像在麦迪逊广场花园演出一样。

He went, and he treated it like he was playing Madison Square Garden.

那场微不足道的小型演出，基本上开启了他整个音乐生涯。

And that piddly little pig show led to an entire career as a musician, basically.

后来，当他取得一点成功后，就变成了要么全力以赴要么直接拒绝。

Later, once he had a little bit of success, it came down to hell yeah or no.

基本上，如果不是百分百令人兴奋的'绝对要干'，天啊。

Basically, if it's not a hell yeah with a 100% excitement, oh my god.

我怎么能错过那种机会？

How could I not do that?

否则就拒绝。

Then it's a no.

因为一旦你取得些许成功——在这个数字时代这并不难——你每月收到的各种邀约和邀请，比你一年能接受的还要多。

Because once you've had a little bit of success, and it doesn't require very much in a digital age, your the amount of inbound noise, and the the amount of kinda cool offers and invites that you will get in a month is more than you could say yes to in a year.

当你达到那个阶段时，真正会毁掉你、让你失败、让你不堪重负、让你精疲力尽的，并不是那些糟糕的机会。

And when you get to that point, what's gonna kill you, what's gonna make you fail, what's gonna make you overwhelmed, what's gonna make you flame out is is not the bad opportunities.

而是那些堆积如山的'还不错'的有趣项目，它们会耗尽你的精力，让你无法抓住那些一年可能才出现一两次的'绝对要干'的绝佳机会。

It's going to be a mountain of kinda cool, interesting stuff that you commit yourself to, which then doesn't leave you the bandwidth to pursue the one or two hell yeah opportunities that you create or come across maybe once a year.

我立刻想到的另一个人是姑息治疗医生，也就是临终关怀医生，帮助人们面对死亡的BJ Miller。

The other person who came to mind right off the bat was a palliative care physician, which effectively means a hospice physician, someone who helps people die, named BJ Miller.

BJ·米勒已经帮助了约一千人走向生命终点。

And BJ Miller has helped about a thousand people die.

他是个年轻人。

He's a young guy.

他是一位三重截肢者。

He is a triple amputee.

他在大学期间因触电事故失去了四肢。

He, during college, lost his limbs in an electrocution accident.

他的三肢被烧毁了。

They were burned off, three of his limbs.

他对世界的看法非常非常独特。

And his take on the world is is just very, very unique.

他确实帮助我理解了他协助人们度过临终阶段的方法。

And he is he he really helped me to to understand his approach to helping people pass to through the end of life to death.

我部分欣赏的是，这与常见的清单式文章并不兼容——比如'临终者八大遗憾'之类的内容。

And it what I liked about it in part is that it it was not, compatible with a lot of the listicles you see, like the the eight regrets of the dying or whatever Right.

这些清单最终都是些意料之中的常规内容。

These lists end up being, which are all the usual things you would expect.

像是'真希望能在办公室多待一天'这种老套的陈词滥调。

Like, oh, like, having not spent another day at the office, like, the usual cliched stuff.

当你读到这些时不禁要问：这些人说的是真实感受吗？

And you you have to wonder when you read those things, are these people saying what they feel?

他们是在表达真实想法，还是认为应该这么说，亦或是其他原因？

Are they saying what they think they should want to say, or is it something else?

而BJ，与其说比如...其实有几件事让我觉得特别发人深省。

And, BJ, rather than, for instance well, there are a few things that that come to mind that that I found very thought provoking.

其中之一是我问他：你会在大广告牌上放什么？

One is when I asked him, what do you put on a billboard?

当我向所有嘉宾提出这个问题时：如果你想向数百万人传递信息，会在巨型广告牌上放什么？

When I asked all my guests this, what would you put on a gigantic billboard if you wanted to get a message out to millions of people?

他说：不要相信你所有的想法。

And he said, don't believe everything that you think.

我当时就觉得，哇，这个回答真妙。

And I was like, oh, that's a good one.

光是这句话就够我们讨论一小时。

And we could chew on that for an hour alone, just that one line.

其他方面比如，他如何帮助人们应对那些重大的存在主义问题，那些精神层面的终极命题。

But other things were, for instance, how he helps people grapple with the big existential questions, the big, say, spiritual questions.

简而言之，答案是：他并不直接解决这些问题。

And in short, the answer is he doesn't.

他实际上是帮助人们体会'无意义之美'，以及为何这未必是坏事。

He actually helps people to consider the beauty of pointlessness and why that may not be a bad thing.

事实上，这可能是一种极其深刻而美好的境界。

In fact, it could be a really profound beautiful thing.

比如他会让人欣赏马克·罗斯科的画册（或者可能会这样做），去沉思那些美丽却本身没有明确意义的事物，从而摆脱对'万物必须有意义'或'命中注定'的执念。

And he will have them look at, for instance, art books of Mark Rothko paintings, or he would potentially have them do that, To ponder something that is beautiful but without any explicit meaning per se, and to and to lose the addiction or attachment to everything having to have meaning or some predestination.

我觉得这个观点非常耐人寻味，值得深入探讨。

I thought that was that was extremely curious and and and worth exploring.

或者他和一位名叫埃德·库克的记忆冠军，尽管相隔数千英里，却都做了一件我最终称之为‘星空疗法’的事。比如维贾伊感到不堪重负或焦虑时，他会仰望夜空中的星星，思考这些星光可能已在数千年前发出，直到此刻才映入他的眼帘；又或者他所见的某些星星，可以说，早已不复存在。

Or the fact that both he and a memory champion named Ed Cook, and they're separated by thousands of miles, do something that I ended up calling, star therapy, which is when, for instance, in Vijay's case, he's feeling overwhelmed or anxious, he will look up into the night sky at stars and just consider the fact that some of the light may have been emitted from those stars thousands of years before hitting his eye in that instant, or that some of the stars he's seeing, so to speak, no longer exist.

而思索宇宙的浩瀚，以及我们在其中如萤火虫般的微光闪烁——正如纳瓦尔·拉维坎特所言——在宏大图景中，那些当下困扰我们的琐事：被超车的司机、工作中或电话里争吵的白痴，诸如此类，都会显得极其荒谬可笑，这种思考方式具有惊人的抗抑郁效果。

And pondering the enormity of the cosmos and how where they blip on the screen, we are a blinking of a firefly, as Naval Ravikant would put it, in the grand scheme, it puts a lot of our now realized trivial issues, the guy who cut us off in traffic, the idiot we got into an argument with at work or on the phone, whatever it might be, it makes all of that seem extremely ridiculous and laughable and is is incredibly antidepressant in its effects.

于是我尝试了这个方法，虽然听起来非常玄乎。

And so I tried this, and it sounded really woo woo and out there.

我开始每晚都这样做，甚至在写这本书的最后期限期间也不例外。

And I started doing it every night, even during book deadline when I was writing this.

我将许多这样的小事——它们都蕴含着某种 overarching 的哲学联系——归功于让我首次能在写书时保持放松，这是前所未有的。

And I attribute a lot of little things like that, which have some overarching philosophical connection to allowing me to actually be relaxed for the first time putting a book together, which has never been the case.

德里克·西弗斯和PJ·米勒是立刻浮现在我脑海中的两位。

So Derek Sivers and PJ Miller are two who come to mind.

太棒了。

That's great.

所以，你尝试了从嘉宾那里获得的所有技巧、策略和建议。

So, I mean, you've, you've tried all the tips and all the the tactics and advice that you you got from your guests.

有没有哪一条建议产生了立竿见影的效果？

I mean, was there one piece that, you know, provided immediate ROI?

就是当你一实施，就立刻注意到生活有了改善的那种？

Like, as soon as you implemented it, like, you noticed an improvement in your life right away?

哦，当然。

Oh, yeah.

没错。

Yeah.

虽然有不少选择，但我会专注于其中一种。

There there have been quite a few, but I'll I'll focus on one.

那就是智能禁食与进入生酮状态。

And that is, intelligent fasting and entering a state of ketosis.

生酮作用，对于不了解的人来说，是当身体处于有效饥饿状态时进入的代谢模式。

Ketosis, for people who don't know what it is, it is a state your body enters when you are starved effectively.

举例来说，如果你因空难被困森林，几天后身体会因未进食而耗尽储存的碳水化合物（即糖原），转而开始消耗体脂肪供能。

So if you were stranded by a plane crash, lost in the woods, after a few days, your body would shift from using carbohydrates because you're not eating anything, and you run out of stored carbohydrate, which is glycogen, to using your body fat.

这就是人体储存脂肪的意义所在。

That's why you store body fat.

此时身体主要使用酮体而非葡萄糖或血糖作为能量来源。

And you instead of using glucose, blood sugar, you end up using predominantly ketones.

大脑和心脏等重要器官在酮体供能下反而能运转得异常高效。

And the brain and heart end up working extremely well, among other tissues on ketones.

研究发现，无论是通过饮食还是外源性酮补充剂（这是新型的外源酮）进入生酮状态，都能带来多种健康效益。

So turns out that entering ketosis through dietary means or from taking supplemental ketones, which is a very new thing called exogenous ketones, There are a range of different benefits.

实际上有个名为查理基金会的组织，专门研究生酮状态如何显著减少甚至消除儿童癫痫发作等案例。

There is actually a foundation called the Charlie Foundation that has looked extensively at how ketosis, in many cases, can reduce or eliminate seizures in children, for instance.

这是一种极高脂肪的饮食方式。

It's a very high fat diet.

此外还具有潜在的抗癌效果等医疗价值。

There are also implications for anticancer effects and so on.

就我个人而言，作为在长岛东部长大的人，夏季我经常在那里度过时光。

But in my personal case, I having grown up on Eastern Long Island, I spend a lot of time there in the summers.

这里拥有世界上人们称为鹿蜱、黑腿蜱密度最高的地区之一。

It has one of the highest densities of what people call deer ticks, black legged ticks in the world.

我感染了莱姆病，出现了非常严重的症状。

And I contracted Lyme disease, and I was, experienced very severe symptoms.

由于没有出现牛眼疹，直到很晚期才被确诊。

It wasn't it was diagnosed at a very late stage because I didn't get the bull's eye rash.

我原以为必须有牛眼疹，但事实上约20%的感染者不会出现这种皮肤症状。

I assumed I needed the bull's eye rash, but turns out about twenty percent of the people who are afflicted do not display this dermatological symptoms.

所以我一直等到出现言语含糊的症状。

So I waited until my speech was slurred.

我当时连朋友的名字都记不清。

I was having trouble remembering friends' names.

起床要花五分钟，因为膝盖和关节肿胀得厉害。

I took five or so minutes to get out of bed because my knees and joints were so swollen.

在长达九个月的时间里，我的身体机能最多只有10%。

I was operating at 10% capacity max for about nine months.

真的感觉自己同时患上了痴呆症和严重关节炎。

I mean, I I really felt like I had dementia and severe arthritis.

这是我生命中最可怕的一次健康危机。

It was it was the scariest health experience of my life.

我联系了多米尼克·达戈斯蒂诺博士，他是《巨人的工具》书中的人物。

I reached out to Dominic D'Agostino, who's a PhD, who's who was in Tools of Titans.

由于这个原因，他的章节可能是书中第三长的章节，他指导我通过一些技巧快速且相对轻松地进入生酮状态。

His chapter is probably the third longest chapter in the book for this reason, and he walked me through a process for getting into ketosis quickly and relatively easily in some of his tricks.

当我开始使用一款名为Precision Xtra（XTRA）的设备时，这是雅培实验室的产品，通过指尖采血可以测量血液中的酮体浓度。

And once I hit using a device called the Precision Xtra, XTRA, it's from Abbott Labs, it's a finger prick that allows you to measure your concentration of ketones in the blood.

当我的酮体浓度达到约1.5毫摩尔时，虽然不算深度酮症，但确实进入了酮症状态。

Once I hit about 1.5 millimolars, which is not extremely deep ketosis, but it's definitely ketosis.

我在消耗体脂供能。

I'm using body fat.

我感觉像是回到了蒂姆之前的时期。

I felt like before Tim.

我的大脑运转速度提升了十倍。

My brain was 10 times faster.

我完全没有言语含糊的情况。

I had none of the slurring.

肿胀消退了。

The swelling went down.

几乎所有症状都自动纠正了，这让我感到非常非常非常奇怪。

Almost everything autocorrected, which was very, very, very odd to me.

这是在服用必要抗生素之后发生的。

And that was after antibiotics, which were necessary.

我使用的是强力霉素。

I used doxycycline.

各位，关于莱姆病的谣言实在太多了。

And there's a lot of nonsense out there about Lyme disease, folks.

所以一定要找正规的医学博士就诊。

So find a proper MD.

别去理会那些朝你抛来的每一个无稽之谈的替代方案。

Do not go for every alternative bit of nonsense that gets thrown at you.

在斯坦福大学传染病专家进行了一个正规的抗生素疗程后，配合补充酮体的生酮饮食是唯一让我恢复到TIM之前身心表现水平的方法，而且效果立竿见影。

After a proper course of antibiotics from a infectious disease specialist at Stanford, the the ketogenic diet with supplemental ketones was the only thing that got me back to pre TIM levels of of mental and physical performance, And it was immediate.

我是说，当我体内酮体浓度达到1.5毫摩尔时，瞬间就不一样了。

I mean, as soon as I hit 1.5 millimolars, boom.

TIM的效果从10%提升到了100%，完全不同。

It was different TIM from 10% to a 100%.

这对我来说简直难以置信。

It was just unbelievable to me.

你不仅能在莱姆病患者身上看到这种效果，比如这些虽然是轶事报告，但出现频率和一致性都足够高，我认为其中必有道理。

And you see that not only in people with Lyme disease, but for instance and these are anecdotal reports, but nonetheless, they're frequent enough and consistent enough that I think there has to be something to it.

早发性阿尔茨海默病或阿尔茨海默病患者经常通过所谓的钟表测试进行部分诊断。

People with early onset Alzheimer's or Alzheimer's are are frequently diagnosed partially using something called the clock test.

他们需要在钟面上正确位置画出1到12的数字。

So they draw a clock face with one to 12 around the clock face in the right places.

随着阿尔茨海默症逐渐恶化，图形会不断退化。

And as the Alzheimer's gets worse and worse, the shape devolves.

数字开始消失或偏离钟面，到最后看起来就像鸡爪乱划的痕迹。

The numbers start to disappear or go off of the clock face to the point where then it just looks like chicken scratch.

你可以搜索'椰子油 阿尔茨海默 钟表测试'，会看到有人在每天摄入7到8汤匙椰子油后，三到四周内完全逆转了他们的退化症状。

And you can look for, for instance, coconut oil, search coconut oil Alzheimer's clock test, and you will see people who completely reverse their their regression in three to four weeks of consuming, say, seven to eight tablespoons of coconut oil a day.

这到底是怎么回事？

What the hell is going on?

这很奇怪。

That's weird.

对吧？

Right?

椰子油中大约60%是中链甘油三酯（MCT），按重量计算就是MCT油。

Well, coconut oil is, I want to say, around 60% generally medium chain triglycerides by MCTs, as they're called, MCT oil by weight.

而MCT能迅速被肝脏转化为酮体。

And MCTs are readily converted by the liver into ketones.

所以谜团从这里延续，但似乎对所有现象都有合理的机制解释。

So the the the mystery just continues from there, but there seems to be a plausible mechanistic explanation for all of it.

这一点真的让我震惊。

So that one just blew my mind.

多米尼克·达戈斯蒂诺从饮食和补剂角度的建议，加上彼得·阿提亚医生的医疗建议（他也在《泰坦工具》中出现），再结合体操力量训练，以及前国家男子体操队教练克里斯托弗·萨默的一些非常有趣的训练方法，从各个层面彻底启动并革新了我的身体和健康。

I mean, the combination of, Dominic D'Agostino's recommendations from a dietary and supplement standpoint, plus some medical recommendations from doctor Peter Attia, who's also in Tools of Titans, plus gymnastics strength training, and some really interesting exercises from coach Christopher Summer, former national team coach for men's gymnastics, completely just jump started and and revolutionized my body and health from, every level.

而且这些改变并不需要很长时间。

And, those did not take a long time.

它们的效果来得非常、非常快。

They were really, really rapid onset.

这些是我最先想到的几个例子。

So those are the the first few that come to mind.

有没有某个习惯是你花了很长时间才养成、过程中很挣扎，但因为回报巨大而坚持下来的？

Was there a habit that you took a long time, like, struggled with it, but you stuck at it because the payoff was was substantial?

还是说你只专注于那些快速、显著且容易见效的改进？

Or did you just focus on the quick, you know, the quick, big, easy wins?

嗯，我来告诉你。

Well, I'll tell you.

这就是我的感受。

Here's my feeling about that.

习惯确实很难养成，如果你总是半途而废，说明你的方法没有规划好。

A habit is really hard and you keep dropping it, then you haven't structured your approach to the habit properly.

所以我不仅仅在寻找容易的胜利。

So I I'm not just looking for the easy wins.

体操力量训练是非常艰苦的锻炼。

Gymnastic strength training is a hugely difficult workout.

确实如此。

It is Right.

没错。

Right.

极其痛苦。

Extremely unpleasant.

回报是惊人的，但对很多人来说，如果随意对待，这会是个难以养成的习惯。

The payoff is fantastic, but it's it's a I think for many people, it'd be a difficult habit to establish if you approach it in a haphazard way.

但如果你有时间规划，有他人监督（比如教练或训练伙伴），有激励措施——比如和五个朋友设立赌约，每人投入100美元...

But if you have timelines, if you have accountability to someone else, like a coach or training partner, if you have incentives, for instance, if you have a betting pool where five of your friends, you included.

三个月后，通过体脂率等指标测量，身体成分改善最明显的人赢得500美元。这种社交压力和同伴激励正是让困难习惯变简单的关键。

So five people, you just put in a $100, and three months later, the person who you do before measurements for body fat percentage and the person who's changed their body fat or their body composition for the better, the most, three months later wins $500, that social pressure and heckling and so on is the type of incentive that you need to make a potentially difficult habit very, very easy.

你需要的是'为什么做'，而不仅仅是'怎么做'。

You need a why to, not just a how to.

这类书籍最大的缺陷之一就是它们从不告诉你为什么要这样做。

This is one of the biggest flaws in books like this is they don't give you any why to.

它们不会以任何方式告诉你如何实施。

They don't tell you how to implement it in any way.

它们只是提供信息然后让你自己去摸索，结果一百个人里有九十九个都会失败。

They just give you the information and off to the races you go, and then ninety nine out of a hundred people fail.

所以我非常建议人们一开始专注于容易实现的目标，或者思考如何让困难的习惯变得更容易。

So I I really encourage people to focus on easy wins in the beginning or how you make a difficult habit easier.

这个观点得到了斯坦福大学BJ Fogg等研究者的支持，他在说服实验室做了大量工作——比如当你要使用牙线或锻炼时（用牙线这个例子其实挺有趣的）。

And this is supported by research by people like BJ Fogg out of Stanford, who's done a lot of work in his persuasion lab, where if you're gonna floss or workout I mean, flossing is kind of a funny example.

假设你想要使用牙线。

Well, let's say you wanna floss.

你想要学会使用牙线。

You wanna learn to floss.

那么你应该尽可能降低难度。

Well, you should make it as easy as possible.

你应该把成功使用牙线的门槛设得尽可能低。

You should make the the threshold for successful flossing as low as possible.

这可能意味着第一周你每晚只需要清洁最前面的两颗牙齿。

That might mean that you just floss your your front two teeth every night for the first week.

仅此而已。

That's it.

如果你想多清洁几颗，那算是超额完成。

If you wanna do extra teeth, that's extra credit.

但唯一的成功门槛就是前门牙。

But the only success threshold is the front two teeth.

因为习惯需要花几分钟时间让它成为你自动化的日常，把有意识的行为慢慢变成潜意识，就像系鞋带或刷牙那样根深蒂固，首要的最重要因素就是坚持。

Because the habit carving out a few minutes to make that part of your automatic routine, taking something that is conscious and making it slowly subconscious so that it sticks, like tying your shoelaces or brushing your teeth, that is the most important element first, the adherence.

如果你想去健身房，好吧，新年决心，我想增加15磅肌肉。

If you wanna go to the gym, alright, New Year's resolution, I wanna I wanna gain 15 pounds of muscle.

我想减掉15磅脂肪，不管是什么目标。

I wanna lose 15 pounds of fat, whatever it is.

首先，你要明白增肌主要是健身房的功能。

First, you should realize gaining muscle, that's a function of the gym, primarily.

减脂90%靠饮食，你可以相应调整。

Losing fat, that's 90% diet, and you can treat it accordingly.

但假设你现在专注的是运动这个部分。

But let's just say you're focusing on the the the exercise component.

很多人的做法是一开始就立下豪言壮语：知道吗？

What a lot of people do is right out of the gate, they're like, you know what?

既然要做，我就要认真对待，每天去健身房一小时，每周五天。

If I'm gonna do this, I'm gonna do it seriously, and I'm going to go to the gym for an hour a day, five days a week.

好的。

Okay.

如果你没有现成的运动习惯，或是已经荒废多年，这种计划对90%以上尝试者都会失败。

If you have no preexisting exercise habit or you've fallen off the wagon and you haven't had one in a few years, that will fail for ninety plus percent of the people who try it.

毫无疑问。

No doubt.

因为它在时间上要求太高，而且体力消耗也太大。

Because it's it's too demanding in terms of time, and, it's too demanding physically.

你很可能会受伤。

You'll most likely get injured.

那你该怎么办呢？

So what do you do?

你要让它变得极其简单。

You make it stupidly easy.

真的，我说的‘极其简单’，是指简单到可笑的程度。

I mean, really, when I say make it stupidly easy, I mean stupidly laughably easy.

比如，每周去健身房两次，每次十分钟，坚持一个月。

Like, go to the gym two times a week for ten minutes and do that for a month.

你真正要积累的是大约5到10次训练，让它成为规律、重复、有计划的活动。

What you're really trying to chalk up is, say, five to 10 sessions and to make it a regular repetitive scheduled activity.

就这样。

That's it.

所以对我来说，我确实专注于那些容易实现的目标，而且这样的目标有很多。

So for me, I do focus on the low hanging fruit, and there are plenty of them.

但我也通过刚才描述的方式，让难以养成的习惯变得容易坚持。

But I also focus on making hard habits easy to comply with by setting them up in the way that I just described.

我在设定这些习惯时非常讲究方法。

I'm very methodical about how I set that up.

如果没有足够重要的惩罚或奖励，一百次里有九十九次你都坚持不下去。

If you don't have a punishment or a reward that is significant, you are not going to stick to your habit 99 times out of a 100.

仅仅知道二十年后你患心脏病等心血管事件的风险可能降低是不够的。

It's not just enough to know that in twenty years, you might have a decreased risk of cardiovascular event like a heart attack.

问题在于这还不够。

It's that that's not enough.

你需要更多动力。

You need more.

如果你想减掉一些脂肪，没问题。

If you wanna lose some fat, okay.

很好。

Great.

把你穿着紧身内裤站着的那些最不雅照片交给你最无情的朋友保管。

Give your most merciless friend some really unflattering photos of you standing there in your tighty whities.

如果两个月后你没能减掉10磅，这些照片就会被传到网上。

And if you don't lose 10 pounds by the end of month two, those go on the Internet.

相信我。

Trust me.

到时候你自然会想出办法减掉10到20磅。

Like, you will figure out how to lose 10 to 20 pounds.

你不需要更多信息。

You don't need more information.

这其实是德里克·西弗斯的另一句名言：如果更多信息就是答案，那我们早就都成为拥有六块腹肌的亿万富翁了。

That's actually another line from Derek Sivers is, if more information were the answer, we'd all be billionaires with six pack abs.

你需要的不仅仅是信息。

You need more than information.

你需要激励。

You need incentives.

是啊。

Yeah.

蒂姆，多年来我一直很欣赏你的写作，你在书中也提到过，你非常坦诚地面对自己与情绪低谷甚至抑郁症的斗争。

Tim, one thing I've I've loved about your writing over the years, and you talk about in your book, is you're you're pretty open about your struggle with, you know, getting in funks or depression, even.

你的人生中确实经历过一些非常黑暗的时刻。

You you've had some really dark moments in your life.

我认为特别是对男性来说，这是个难以启齿的话题，或者当他们需要帮助时也很难寻求抑郁症方面的支持。

And I think for men in particular, that's a hard topic to talk about or to get help if they need to get help with depression.

我们会把读者引向你网上那些关于情绪低谷和抑郁症的文章。

We'll send people to your stories online where you've written about your funks and your depression.

不过，像丘吉尔所说的'抑郁黑狗'，对你来说有哪些有效的应对方法？

But, like, what's worked for you in managing the black dog of depression as Churchill called it?

这是否至今仍是你需要持续面对的问题？

And is it something you you still have to constantly work on even today?

我先回答最后这个问题。

I'll answer the last part first.

是的。

Yes.

毫无疑问。

Absolutely.

所以我确实容易陷入抑郁期。

So I I am prone to depressive periods.

我家族中的每个男性似乎都经历着相同的模式。

Every male in my family appears to experience the same pattern.

不知道有多少是遗传因素，多少是环境使然，但这是我必须面对的问题。

Don't know if it's how much of it is genetic versus maybe exposure, But, this is this is something that I contend with.

就像对待其他事情一样，我尝试的首要态度是——不过度戏剧化这件事。

And like anything else, what I've what the way I try to view it really is well, first of first and foremost, I try not to overdramatize it.

所以我认为，人们很容易给自己贴标签。

So I I think that it's it's very easy to label yourself.

确实有些人——请别误会——需要专业的医疗干预，比如躁郁症患者中有许多属于这种情况。

And there are people, don't get me wrong, who who need to have proper medical intervention, and many people fall into this category for something like manic depression.

但随意自称躁郁症患者之类的，是个危险的坏习惯。

But to loosely call myself, say, a manic depressive or something like that is a dangerous habit.

因此我把自己的周期性抑郁倾向看作——打个比方——就像扭伤的脚踝，是需要学会与之共处的。

So I view my predisposition to periodic depression as, let's say, if I was had a bum ankle, and it's something that I learned to manage.

好的。

Okay.

我的脚踝受过伤。

I broke my ankle.

我必须适应。

I have to cope.

也许我滑雪时需要和其他人用不同的姿势。

Maybe I have to ski a little diff differently than other folks.

也许要调整训练计划，避免做膝盖超过脚踝的深蹲动作。

Maybe I have to modify my workout routines that I'm not doing squats where my knees go over the ankles.

好的。

Okay.

这是个可以解决的问题。

It's a manageable problem.

而且，也可能是其他任何事。

And, it could be anything else.

比如，嘿，蒂姆博。

Like, hey, Timbo.

你秃顶了。

Lost your hair.

你知道吗？

You know?

我的头发比以前少多了。

I have a lot less hair than I used to.

就像，好吧。

It's like, alright.

买顶帽子。

Buy a hat.

就像，当你的头看起来像雏鸟脑袋时会着凉的。

Like, your head's gonna get cold when it looks like a a hatchling bird head.

所以买顶帽子，学着适应和应对它。

So get a hat, and you learn to cope with it and deal with it.

要出门晒太阳吗？

Gonna go out in the sun?

嘿，老兄。

Hey, pal.

你得在头上抹点SPF50的防晒霜，不然会被晒伤的。

You're gonna have to put some SPF 50 on La Cabeza, or you're gonna get fried.

懂吗？

You know?

就像这样，你学会与之抗争。

Like, so you learn to contend with it.

而抑郁症，至少在最近几年里，我也尝试用类似的方式看待它。

And depression, I've tried to view very similarly, at least in the last few years.

我曾经历过一些极其黑暗的时期。

I've had some extremely dark periods.

我是说，书里专门有一章讲自杀的。

I mean, in a there's a chapter in the book about suicide specifically.

我认为这是我写过最重要的内容——关于我差点自杀的经历、剖析事情如何差点发生、为何没有发生，以及我对如何预防和应对这类事的思考。

I think it's the most important thing I've ever written and how I almost offed myself and the deconstruction of how it almost happened, why it didn't happen, and my my thoughts on how to prevent that type of thing and how to cope.

确实有几个（重要因素）。

There there are a few.

我认为最重要的要素首先是：与他人定期进行规律锻炼。

I will say that arguably the most important elements are, one, regular scheduled exercise with other people.

每个人都试图...每个人都试图用意志驾驭身体。

Everyone's trying to everyone's trying to implement mind over body.

我觉得用身体影响意志是个很有趣的替代方案，至少是个很好的补充。

I think body over mind is a very interesting alternative or at least complement.

它们并非彼此独立。

They are not separate.

通过锻炼，你可以增加脑源性神经营养因子（BDNF）等多种物质的释放。

By exercising, you can increase relief of brain drive neurotrophic factor, BDNF, all of these various things.

它们之间存在着内在联系。

They're integrally linked.

因此，定期锻炼（最好与他人一起）可以采用训练伙伴的形式，就像我们讨论的那样，加入某种赌注机制以确保这种凝聚力能持续超过一周。

So a regular exercise, ideally with other people, and that could take the form of a training partner, like we discussed, with some type of of betting component to ensure that that cohesion lasts more than a week.

可以是柔术训练。

It could be training in jujitsu.

可以是探戈或某种舞蹈形式。

It could be tango or some form of dance.

可以是空中瑜伽——这是我当前痴迷并正在探索的项目。

It could be acroyoga, which is my current obsession and also explored.

这就是第一条建议：锻炼。

And that would be number one, exercise.

每周至少进行三次剧烈体育活动，最好在早晨作为状态启动方式——正如托尼·罗宾斯所说的那样。

Some some type of vigorous physical activity at least three times a week, preferably in the morning as a form of of state priming, as Tony Robbins would call it.

我发现冷暴露疗法特别有效，而且很多人没意识到这并非新事物，尽管现在已有临床验证或至少部分研究支持。

Cold exposure, I found exceptionally effective, and, many people don't realize that this is nothing new, although it's been clinically validated or at least supported by some studies now.

梵高割掉耳朵被送进精神病院时，他的治疗方案就包括每天两次冰浴或至少冷水浴。

Van Gogh, when he cut off his ear and was was sent to, an institution, part of his prescription was ice baths twice a day or cold baths at the very least.

所以我经常洗俄式桑拿，或者在车库里放了个装满冰袋的立式冰柜，储备量够用两周。

So I will routinely do Russian baths, or I have a standing fridge in my garage that is full of ice bags, about two weeks worth.

我会定期进行五到十分钟的冰浴，顺便说一句，里克·鲁宾也这样做，书中的维姆·霍夫也是如此。

And I will regularly do ice baths for five to ten minutes at a time, which Rick Rubin, by the way, also does, which Wim Hof, who's in the book, also does.

乔希·维茨金也这样做。

Josh Waitzkin also does.

虽然不一定是针对抑郁，但它确实是一种极佳的情绪提升方式。

And not necessarily for depression, but it is a an incredible mood elevator.

正如里克所说，你知道，在经历五轮热冷交替后，世上没什么能困扰你了。

And as Rick would say, you know, after after round five of hot, cold, hot, cold, nothing in the world bothers you.

真的没有任何事能困扰你。

Literally nothing in the world bothers you.

这太不可思议了。

It's incredible.

所以我认为冷暴露疗法是另一种方法。

So I would say cold exposure is another.

最后我想提到的是，我使用过许多不同的应对机制，但我不想声称这些对所有人都有效。

And, the last that I'll mention, there are many different there are many different coping mechanisms I use, and I I don't want to claim that they work for everyone.

但，练习感恩。

But, practicing gratitude.

比如建立日常习惯和写日记，我早晚都会使用五分钟日记法。

So developing routines and journaling, for instance, the five minute journal, which I use in the morning and at night.

列出你感激和欣赏的事物。

List things that you are grateful for, appreciative of.

我认为这很简单，这也是你在创业者身上常见这种所谓躁郁倾向的部分原因——那些高度目标导向的人往往过于关注未来。

It's very easy, I think, and, this is part of the reason you observe it so much in entrepreneurs, this type of what you might call manic depression, is that people who are are very goal focused tend to be future focused.

我曾听人说过，抑郁是对过去的执着，或者说抑郁是困在过去，而焦虑则是困在未来。

And I've heard it said before that depression is a focus on the past, or depression is being stuck in the past, anxiety is being stuck in the future.

如果你总是追寻下一件事，就永远不会对现有的一切感到满足。

If you are constantly looking for the next thing, you are never happy with what you have.

如果你永远不满足于现状，那么无论得到什么都不会让你快乐，道理就是这样。

And if you're never happy with what you have, nothing you ever get will make you happy, if that makes sense.

因此作为治疗干预，练习感恩极其重要，至少对我而言是如此。

So to counteract that as a therapeutic intervention, practicing gratitude is extremely, extremely critical, at least for me.

所以我采取了一些措施，比如使用五分钟日记，或是用一个前女友为我制作的'精彩罐'——就是个贴有标签的梅森罐。

So I've taken steps, whether it's using the five minute journal or using something that an ex girlfriend made for me called the jar of awesome, which is just a mason jar with the jar of awesome on the side.

信不信由你，尽管听起来很老套，但每天你都要在纸上写下当天发生的一件精彩小事。

Believe it or not, and as cheesy as it sounds, you you each day, write on a piece of paper something awesome that happened.

把它折起来放进罐子里，这样当你感到灰暗、抑郁，或是觉得自己一无是处时，

You fold it up and you put it in the jar so that when you are feeling dark, when you're feeling depressed, when you feel like you're complete failure, nothing is right.

你永远都不会是对的。

You will never be right.

一切都不会变好。

Nothing will ever be good.

你就可以翻看这些纸条回顾一下。

You can dig into this and review some of these pieces of paper.

这些就是我随手想到的一些有效方法。

So those are offhand a few of the things that have helped.

当然，我也不排斥药物干预或饮食干预，尤其是药物干预。

And I am not beyond pharmaceutical intervention or certainly dietary intervention, but pharmaceutical intervention.

我个人并不服用任何SSRI类抗抑郁药或抗焦虑处方药，但最近我开始服用非处方低剂量锂盐——当然，这需要先咨询医生意见。

I do not take any SSRIs myself or antianxiety medications per se, prescription medications, but I have recently, and this is something everyone should talk to their doctor about, but started taking over the counter low dose lithium.

锂盐名声不佳，因为作为单一疗法用于某些疾病时，剂量往往高达1300至1500毫克。

So lithium has a bad rap because as a monotherapy, when applied to certain disorders, is used at, say, thirteen hundred to fifteen hundred milligrams.

我每晚睡前服用5毫克乳清酸锂。

I'm taking five milligrams of lithium orotate before I go to bed.

《纽约时报》有篇精彩文章，标题大概是《或许我们都需要一点锂》，提到地下水中天然含锂，而据观察——如果我没记错数据的话——自杀、凶杀、躁郁症等案例发生率与地下水中锂含量呈负相关。

And, there's an excellent article in the New York Times, called something like per maybe we all need just a little bit of lithium, which is present in groundwater, and it's been observed that and I'm I think I'm meaning this list right, but reported cases of suicide, homicide, manic depression, etcetera, are inversely correlated to groundwater levels of, guess what, lithium.

当你观察这些与地理分布相关的数据时，就能发现这种负相关性。

So when you look at the observational data correlated to geographies, you can inversely correlate those.

锂含量越高，这些负面事件发生率就越低。

The more lithium, the lower all these things are.

所以我服用的剂量，实际上是让我达到自然存在谱系的高端水平——如果这么说能让你理解的话。

So I'm taking an amount that is effectively getting me to the high end of that natural occurring spectrum, if that makes sense.

类似的证据还有很多。

And, the list goes on.

我的意思是，这不是单一因素决定的。

I mean, there there there it's it's not any one thing.

正是这套组合方法在我即将严重崩溃时拉住了我。

It's the portfolio of techniques that helps to catch me before I fall too badly.

当你拥有多种方法时，如果其中一种因故失效——比如旅行时无法进行冰浴——若只依赖单一方法就等于孤注一掷。

And when you have a portfolio of techniques, if one, for whatever reason, falls by the wayside, perhaps you're traveling, you're not doing ice baths, if you're only depending on one, you have all your eggs in one basket.

所以我定期实践至少五六种方法，可能还漏掉了最重要的晨间冥想。

So I have at least a handful that I practice on a regular basis, and I'm probably leaving out one of the most important, morning meditation practice.

这非常关键。

This is very critical.

你可以从Headspace这样的应用开始。

You can start with something like Headspace.

你可以从类似Maria Popova每天早上听的引导冥想开始，比如Tara Brach的2010次微笑冥想。

You could start with something like, the the guided meditation that Maria Popova listens to every morning, the 2,010 smile meditation by Tara Brach.

或者你可以先参加一个超觉冥想课程，阿诺德·施瓦辛格就坚持了一年，至少这开启了他持续一年的冥想习惯。

Or you could start with taking a course, a transcendental meditation course, which is what Arnold Schwarzenegger did for a year and or at least what sparked a year of consistent meditation.

课程的好处——我不是要强行推销超觉冥想，因为我认为它并不适合所有人——但任何类型课程的价值在于它能提供动力。

And the benefit of the course, I'm not going to hard sell TM because I don't think it's for everybody, but, the value of a course of any type is that you have the incentives.

你会获得社交压力、期望和责任感，这些在独自练习时未必存在。

You have the social pressure and expectations and accountability that you do not have necessarily if you're doing it on your own.

但我发现像Headspace或Calm这类应用对初学者非常有效。

But I I have found some apps like Headspace or Calm to be a very effective place for people to start.

我认为引导冥想对大多数人门槛很低，人人都能挤出十分钟。

I do think guided meditation is is a very low hurdle for most people, and everyone can squeeze in ten minutes.