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過去十年,我一直處於痛苦和羞辱中,期待這是我改變自己的好理由,於是我從三方面開始做起。所以我先從心智開始,決定試著讓自己聰明點,從A到Z,一字不漏地閱讀整本大英百科全書;或更確切地說,是從「a-ak」讀到「Zywiec」。這就是它的相片。這是不可思議的一年,確實是一段迷人的旅程,有時很痛苦,特別是對我身邊的人來說。每當我在談話中插入一些不相關的知識時,我妻子就會罰我一美元,所以這也有不好的一面。
但這之後我決定在精神層面上努力。正如我去年提過的,我從小就沒有宗教信仰,我是猶太人,但我這個猶太人就像是以美式橄欖園餐廳來代表義大利一樣。(笑聲)實在不太像。但我決定瞭解一下聖經和猶太傳統文化,確實置身其中,試著完全融入那種生活方式。因此,我決定遵循聖經上所有規則,從十誡到蓄起鬍鬚-因為《利未記》說不能剃掉鬍鬚,所以這是我最後的模樣。謝謝你們的反應。(笑聲)我看起來有點像摩西或泰德‧卡克辛斯基(大學炸彈客),都挺像的。所以這是修剪後的模樣。嗯,這是我的羊。
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以下為系統擷取之英文原文
I've spent the last decade subjecting myself to pain and humiliation, hopefully for a good cause, which is self-improvement. And I've done this in three parts. So first I started with the mind. And I decided to try to get smarter by reading the entire Encyclopedia Britannicafrom A to Z -- or, more precisely, from "a-ak" to "Zywiec." And here's a little image of that.And this was an amazing year. It was really a fascinating journey. It was painful at times,especially for those around me. My wife started to fine me one dollar for every irrelevant fact I inserted into conversation. So it had its downsides.
But after that, I decided to work on the spirit. As I mentioned last year, I grew up with no religion at all. I'm Jewish, but I'm Jewish in the same way the Olive Garden is Italian.(Laughter) Not really. But I decided to learn about the Bible and my heritage by actually diving in and trying to live it and immerse myself in it. So I decided to follow all the rules of the Bible. And from the Ten Commandments to growing my beard -- because Leviticus says you cannot shave. So this is what I looked like by the end. Thank you for that reaction.(Laughter) I look a little like Moses, or Ted Kaczynski. I got both of them. So there was the topiary there. And there's the sheep.
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現在,三步驟的最後一步是,我希望著重於改善身體狀況,盡可能達成最健康的狀態,成為世上最健康的人,所以這就是我過去幾年一直在做的事。我幾個月前才停下來。我必須說,感謝上帝,因為如此健康的生活方式快害死我了。(笑聲)實在太令人難以承受了,因為你必須做的事數量多得令人難以置信。我聽取所有專家的意見,和一群醫療顧問討論,他們告訴我所有必須做的事。我必須吃得健康、運動、冥想、養寵物,因為這樣可以降低血壓。我在跑步機上寫這本書,為了這本書,我跑了將近一千英哩。我必須塗防曬乳,這可是個大工程,因為如果依照皮膚科醫生的指示,他們說你應該塗上一個烈酒杯份量的防曬乳,而且每2-4個小時必須再塗一次,我想這本書的預付版稅有一半都花在防曬乳上了,我一年中大部分時間就像個光滑的甜甜圈。還有洗手方面,我必須洗得正確,免疫學家告訴我,我必須仔細擦拭家中所有的遙控器和iPhone,因為它們是滋生細菌的溫床。這花了我很多時間。
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Now the final part of the trilogy was I wanted to focus on the body and try to be the healthiest person I could be, the healthiest person alive. So that's what I've been doing the last couple of years. And I just finished a couple of months ago. And I have to say, thank God. Because living so healthily was killing me. (Laughter) It was so overwhelming,because the amount of things you have to do, it's just mind-boggling. I was listening to all the experts and talking to sort of a board of medical advisers. And they were telling me all the things I had to do. I had to eat right, exercise, meditate, pet dogs, because that lowers the blood pressure. I wrote the book on a treadmill, and it took me about a thousand miles to write the book. I had to put on sunscreen. This was no small feat, because if you listen to dermatologists, they say that you should have a shot glass full of sunscreen. And you have to reapply it every two to four hours. So I think half of my book advance went into sunscreen. I was like a glazed doughnut for most of the year. There was the washing of hands. I had to do that properly. And my immunologist told me that I should also wipe down all of the remote controls and iPhones in my house, because those are just orgies of germs. So that took a lot of time.
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我還盡所能地保護自身安全,因為這也是健康的一部分。我受到丹麥安全委員會的啟發,他們發起一個公眾運動,口號是:「步行專用頭盔是個好頭盔。」他們認為不僅騎單車時應該戴頭盔,走路時同樣需要。如你所見,他們連購物都戴著頭盔。(笑聲)沒錯,我也嘗試了。我承認,這似乎有點極端,但如果你思考一下,事實上《魔鬼經濟學》的作者寫過-以一英哩為基準,死於酒後步行的人比死於酒駕的人還多。因此,如果你今晚喝了一兩杯的話,這是你需要想想的。
所以我完成了這些事,以某種程度來說是成功的,所有的健康指標都改善了。我的膽固醇下降,體重減輕,我妻子不再說我看起來像懷孕了,所以這還不錯,整體來說是成功的。但我也意識到,我過於健康了;這本身也是不健康的。我太過專注於做這些事,而忽視了我的朋友和家庭。如Dan Buettner所說的,擁有廣泛的社交網對我們的健康至關重要,於是我停止了這些健康計畫。
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I also tried to be the safest person I could be, because that's a part of health. I was inspired by the Danish Safety Council. They started a public campaign that says, "A walking helmet is a good helmet." So they believe you should not just wear helmets for biking, but also for walking around. And you can see there they're shopping with their helmets. (Laughter) Well yeah, I tried that. Now it's a little extreme, I admit. But if you think about this, this is actually -- the "Freakonomics" authors wrote about this -- that more people die on a per mile basis from drunk walking than from drunk driving. So something to think about tonight if you've had a couple.
So I finished, and it was a success in a sense. All of the markers went in the right direction. My cholesterol went down, I lost weight, my wife stopped telling me that I looked pregnant. So that was nice. And it was successful overall. But I also learned that I was too healthy, and that was unhealthy. I was so focused on doing all these things that I was neglecting my friends and family. And as Dan Buettner can tell you, having a strong social network is so crucial to our health.
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終止這個計畫後的一周當中,我做的有點過火,我墮入黑暗的一面,盡情放縱自己,有點像《羅馬帝國豔情史》影片中那樣。(笑聲)沒有性那部分,因為我有三個年幼的孩子,所以那部份沒有發生。但-但暴飲暴食絕對是有的。最後我終於穩定下來,所以現在我又回到從前,採取許多-當然不是全部的習慣;我再也不戴頭盔了-但保留數十個過去的健康生活習慣,它確實是能改變生活的計畫。當然,我沒時間逐一詳述,我簡單告訴大家其中兩項。
首先是-這讓我驚訝不已,我並未預期到這個結果-但我現在有了一個更安靜的生活。因為我們生活在一個如此嘈雜的世界,充斥著火車、飛機、汽車和Bill O'Reilly(美國時事評論員),他還真吵。(笑聲)這的確是一個被低估、被忽視的健康隱憂,不僅是因為它有損聽力,這是毫無疑問的,它實際上會讓人產生攻擊或逃離這個反應機制。高分貝噪音會啟動攻擊或逃離這種反應機制,這種情況持續多年後會造成真正的損害,心血管損害。世界衛生組織剛做了一個大型研究,於今年發表,它說-這個研究在歐洲進行,他們估計歐洲每年有160萬人失去健康,正是由於噪音污染,所以他們認為這確實非常致命。
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So I finished. And I kind of went overboard on the week after the project was over. I went to the dark side, and I just indulged myself. It was like something out of Caligula. (Laughter)Without the sex part. Because I have three young kids, so that wasn't happening. But the over-eating and over-drinking, definitely. And I finally have stabilized. So now I'm back to adopting many -- not all; I don't wear a helmet anymore -- but dozens of healthy behaviorsthat I adopted during my year. It was really a life-changing project. And I, of course, don't have time to go into all of them. Let me just tell you two really quickly.
The first is -- and this was surprising to me; I didn't expect this to come out -- but I live a much quieter life now. Because we live in such a noisy world. There's trains and planes and cars and Bill O'Reilly, he's very noisy. (Laughter) And this is a real underestimated, under-appreciated health hazard -- not just because it harms our hearing, which it obviously does, but it actually initiates the fight-or-flight response. A loud noise will get your fight-or-flight response going. And this, over the years, can cause real damage, cardiovascular damage. The World Health Organization just did a big study that they published this year. And it was done in Europe. And they estimated that 1.6 million years of healthy living are lost every year in Europe because of noise pollution. So they think it's actually very deadly.
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順帶一提,它對大腦來說也相當有害,它確實會損害認知能力。我們的開國元勳們知道這一點。當他們制定憲法時,他們將獨立廳外的鵝卵石覆上泥土,使他們能集中精神。因此若沒有降噪技術,我們的國家就不會存在。因此,身為一個愛國者,我覺得這一點非常重要-我常戴著耳塞和耳機,它以意想不到的方式,確實改善了我的生活。
我想說的第二點,也是最後一點-它其實是TEDMED演講主題之一-快樂對你的健康非常重要。這些行為極少能讓我堅持下去,除非它能帶來快樂和愉悅的感覺。舉個例子來說明吧-食物。垃圾食品行業相當擅長於啟動我們的愉悅感,並瞭解最令人感到快樂的口味是什麼,但我認為可以將他們的技術應用在健康食品上。舉例來說,我們喜歡脆的口感,所以基本上,我試著在許多食譜中加入脆的口感-加入一些葵花籽,你幾乎可以讓自己以為正在吃多力多滋。(笑聲)這使我變得更健康。
所以這就是我寫的書,大約在4月出版,書名叫做《Drop Dead Healthy》(不要盲目追求健康)。希望在新書宣傳期間我不會病倒,這是我最大的希望。
非常感謝。
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And by the way, it's also terrible for your brain. It really impairs cognition. And our Founding Fathers knew about this. When they wrote the Constitution, they put dirt all over the cobblestones outside the hall so that they could concentrate. So without noise reduction technology, our country would not exist. So as a patriot, I felt it was important to -- I wear all the earplugs and the earphones, and it's really improved my life in a surprising and unexpected way.
And the second point I want to make, the final point, is that -- and it's actually been a theme of TEDMED -- that joy is so important to your health, that very few of these behaviors will stick with me unless there's some sense of pleasure and joy in them. And just to give you one instance of this: food. The junk food industry is really great at pressing our pleasure buttons and figuring out what's the most pleasurable. But I think we can use their techniques and apply them to healthy food. To give just one example, we love crunchiness, mouthfeel. So I basically have tried to incorporate crunchiness into a lot of my recipes -- throw in some sunflower seeds. And you can almost trick yourself into thinking you're eating Doritos. (Laughter) And it has made me a healthier person.
So that is it. The book about it comes out in April. It's called "Drop Dead Healthy." And I hope that I don't get sick during the book tour. That's my greatest hope.
So thank you very much.