David Goggins: How to Build Immense Inner Strength

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

My guest today is David Goggins.

My guest today is David Goggins.

David Goggins is a retired Navy SEAL who served in Iraq and Afghanistan.

大卫·戈金斯是一名退役海豹突击队队员，曾在伊拉克和阿富汗服役。

He's also a highly accomplished ultramarathon runner.

他也是一位非常有成就的超级马拉松运动员。

For those of you that don't know, ultramarathons are distances longer than 26 miles and, in David's case, often longer than 200 miles.

对于那些不知道的人来说，超级马拉松是指超过 26 英里的距离，对于 David 来说，通常是超过 200 英里的距离。

For his achievements in athletics, he has been inducted into the International Sports Hall of Fame.

由于他在田径运动方面的成就，他已入选国际体育名人堂。

He also held a Guinness World Record for the most pull-ups completed in 24 hours.

他还保持着24小时内完成最多引体向上的吉尼斯世界纪录。

I should mention that not only was David a decorated Navy SEAL, but he also graduated from Army Ranger School.

我应该提到的是，大卫不仅是一名获得勋章的海豹突击队员，而且还毕业于陆军游骑兵学校。

David is also a highly successful writer, having authored two books, the first entitled "Can't Hurt Me" and the second entitled "Never Finished," both of which are best sellers.

大卫也是一位非常成功的作家，写了两本书，第一本名为《Can’t Hurt Me》，第二本名为《Never Finished》，这两本书都是畅销书。

David's books cover many topics, including his autobiographical description of what can only be described as an incredibly challenging child and young adulthood.

大卫的书涵盖了许多主题，包括他对充满挑战的儿童和青年时期的自传式描述。

His home was abusive.

他的家充满了虐待。

His school environment was abusive.

His school environment was abusive.

He essentially had no positive resources directed his way and.

他基本上没有任何积极的资源指导他。

In his 20s, he found himself to be obese, that is, more than 300 pounds working a job he despised for minimal pay.

20 多岁的时候，他发现自己肥胖了，也就是说，他的体重超过 300 磅，从事着他所鄙视的低薪工作。

And it was at that point that David began an inner dialogue that forced him to explore the demons born out of his childhood but also the position that he found himself in as a young man and then began the journey to navigate that dialogue and transform himself into the Navy SEAL, the ultramarathon runner, the bestselling author, and the extraordinarily positive and influential man that he is today.

正是在那时，大卫开始了内心的对话，迫使他探索童年时期产生的恶魔，以及他在年轻时发现自己所处的位置，然后开始了引导这种对话的旅程，并将自己转变为海豹突击队、超级马拉松运动员、畅销书作家以及今天的极其积极和有影响力的人。

As some of you may know, David has done various public lectures.

你们中有些人可能知道，大卫做过各种公开讲座。

He's a familiar face online because there are so many clips of him on YouTube.

他在网上是一张熟悉的面孔，因为 YouTube 上有很多他的视频。

And he has done podcasts before.

And he has done podcasts before.

However, I'm certain that you'll find today's discussion to be very different than previous podcasts that David has been featured on.

然而，我确信您会发现今天的讨论与大卫以前参与过的播客有很大不同。

The reason is that-- of course, we get into his accomplishments.

原因是——当然，我们了解他的成就。

We talk about the mindset that allowed him to achieve those things.

我们谈论了让他实现这些目标的心态。

But, today, David really lets us under the hood.

But, today, David really lets us under the hood.

He lets us into the form of inner dialogue that he has to embrace, indeed that he has to grapple with on a daily basis, sometimes multiple times throughout the day and night in order to impose the sort of self-discipline that he is so well known for.

他让我们进入他必须拥抱的内心对话的形式，事实上，他必须每天努力应对这种对话，有时甚至白天和晚上多次，以便强加他众所周知的那种自律。

We also get into some of the scientific mechanisms underlying willpower.

我们还探讨了意志力背后的一些科学机制。

And we talk about David's current endeavors that include, for instance, his own exploration of science and medicine for which he has become an intense scholar and practitioner.

我们谈论大卫目前的努力，例如，他自己对科学和医学的探索，为此他已成为一名热心的学者和实践者。

I should mention that multiple times throughout today's discussion you will hear curse words.

我应该提到，在今天的讨论中，您会多次听到咒骂的话。

Now David and I both acknowledge that cursing isn't for everybody and that cursing itself is different than cursing at somebody.

现在大卫和我都承认咒骂并不适合所有人，而且咒骂本身与咒骂某人是不同的。

Nonetheless, we do realize that many people, parents perhaps especially, might not want to hear cursing.

尽管如此，我们确实意识到很多人，尤其是父母，可能不想听到咒骂。

If you don't want to hear cursing, well, then this podcast episode is probably not for you.

如果您不想听到咒骂，那么这个播客节目可能不适合您。

However, if you are comfortable with cursing or if you can tolerate it, I assure you today's discussion is highly worthwhile.

然而，如果你习惯咒骂或者你能容忍咒骂，我向你保证今天的讨论非常值得。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Our first sponsor is Maui Nui Venison.

我们的第一个赞助商是 Maui Nui Venison。

Maui Nui Venison is the most nutrient dense and delicious red meat available.

毛伊努伊鹿肉是营养最丰富、最美味的红肉。

I've spoken before on this podcast and there's general consensus that most people should strive to consume approximately 1 gram of protein per pound of body weight.

我之前在这个播客上说过，人们普遍认为大多数人应该努力每磅体重摄入大约 1 克蛋白质。

Now when one strives to do that, it's important to maximize the quality of that protein intake to the calorie ratio because you don't want to consume an excess of calories when trying to get that 1 gram of protein per pound of body weight.

现在，当一个人努力做到这一点时，重要的是要最大限度地提高蛋白质摄入量与卡路里的比例，因为在尝试获得每磅体重 1 克蛋白质时，您不想消耗过量的卡路里。

Maui Nui Venison has an extremely high quality protein to calorie ratio.

毛伊努伊鹿肉具有极高品质的蛋白质与卡路里比率。

So it makes getting that 1 gram of protein per pound of body weight extremely easy.

因此，每磅体重获取 1 克蛋白质变得非常容易。

It's also delicious.

也很好吃。

Personally, I like the ground venison.

Personally, I like the ground venison.

I also like the venison steaks.

I also like the venison steaks.

And then for convenience when I'm on the road, I like the jerky.

然后为了路上方便，我喜欢肉干。

The jerky has a very high protein to calorie ratio.

肉干的蛋白质与热量之比非常高。

So it has as much as 10 grams of protein per jerky stick, and it has something like only 55 calories, so, again, making it very easy to get enough protein without consuming excess calories.

因此，每根肉干棒中含有多达 10 克的蛋白质，而它的热量大约只有 55 卡路里，因此，再次强调，在不消耗过多卡路里的情况下，很容易获得足够的蛋白质。

If you would like to try Maui Nui Venison, you can go to mauinuivenison.com/huberman to get 20% off your first order.

如果您想尝试 Maui Nui 鹿肉，您可以访问 mauinuivenison.com/huberman 享受首单 20% 的折扣。

Again, that's mauinuivenison.com/huberman to get 20% off.

再次强调，mauinuivenison.com/huberman 可以获得 20% 的折扣。

Today's episode is also brought to us by AeroPress.

今天的节目也是爱乐压为我们带来的。

AeroPress is similar to a French press for making coffee, but it is, in fact, a much better way to make coffee.

AeroPress 与冲泡咖啡的法压壶类似，但事实上，它是一种更好的冲泡咖啡方式。

I first learned about AeroPress well over 10 years ago.

我第一次了解 AeroPress 是在 10 多年前。

And I've been using one ever since.

从那时起我就一直使用它。

AeroPress was developed by Alan Adler, who was an engineer at Stanford.

AeroPress 由斯坦福大学工程师艾伦·阿德勒 (Alan Adler) 开发。

And I knew of Alan because he had also built the so-called Aerobie Frisbee, which I believe at one time, perhaps still now, held the Guinness Book of World Records for furthest thrown object.

我认识艾伦，因为他还建造了所谓的 Aerobie 飞盘，我相信它曾经（也许现在仍然）保持着吉尼斯世界纪录中投掷距离最远的物体。

And I used to see Alan, believe it or not, at parks around Palo Alto testing out different Aerobie Frisbees.

不管你信不信，我曾经看到艾伦在帕洛阿尔托周围的公园测试不同的 Aerobie 飞盘。

So he was sort of famous in our community for developing these different feats of engineering that turned into commercial products.

因此，他在我们的社区中因开发这些不同的工程技术并转化为商业产品而闻名。

Now I love coffee.

现在我喜欢咖啡。

I'm somebody that drinks coffee nearly every day, usually about 90 to 120 minutes after I wake up in the morning, although not always.

我几乎每天都喝咖啡，通常是早上起床后 90 到 120 分钟喝咖啡，但也并非总是如此。

Sometimes if I'm going to exercise, I'll drink coffee first thing in the morning.

有时，如果我要锻炼，我早上第一件事就是喝咖啡。

But I love, love, love coffee.

But I love, love, love coffee.

And what I've personally found is that by using the AeroPress, I can make the best possible tasting cup of coffee.

我个人发现，通过使用爱乐压，我可以制作出一杯味道最好的咖啡。

I don't know what exactly it is in the AeroPress that allows the same beans to be prepared into a cup of coffee that tastes that much better as compared to any other form of brewing that coffee, even the traditional French press.

我不知道爱乐压到底是什么，可以让同样的咖啡豆冲泡出一杯咖啡，其味道比任何其他冲泡方式（甚至传统的法式压滤壶）要好得多。

The AeroPress is extremely easy to use.

The AeroPress is extremely easy to use.

And it's extremely compact.

而且它非常紧凑。

In fact, I take it with me whenever I travel.

事实上，每次旅行我都会带着它。

And I use it on the road, in hotels, even on planes.

我在路上、在酒店、甚至在飞机上都使用它。

I'll just ask for some hot water, and I'll brew my coffee or tea right there on the plane.

我只需要一些热水，然后我就会在飞机上冲泡咖啡或茶。

If you'd like to try AeroPress, you can go to aeropress.com/huberman.

如果您想尝试 AeroPress，可以访问 aeropress.com/huberman。

That's A-E-R-O-P-R-E-S-S dotcom slash Huberman to get 20% off any aeropress coffeemaker.

这就是 A-E-R-O-P-R-E-S-S 网络公司大幅削减 Huberman，让任何 aeropress 咖啡机享受 20% 的折扣。

AeroPress ships anywhere in the USA, Canada, and over 60 other countries around the world.

爱乐压 (AeroPress) 可向美国、加拿大以及全球其他 60 多个国家/地区的任何地方发货。

Again, that's aeropress.com/huberman to get 20% off.

再次强调，aeropress.com/huberman 提供 20% 折扣。

Today's episode is also brought to us by Eight Sleep.

今天的节目也是八觉给我们带来的。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

I've spoken many times before on this podcast about the fact that sleep is the foundation of mental health, physical health, and performance.

我之前在这个播客上多次谈到过这样一个事实：睡眠是心理健康、身体健康和表现的基础。

Now a key component of getting a great night's sleep is that in order to fall and stay deeply asleep, your body temperature actually has to drop by about 1 to 3 degrees.

现在，获得良好睡眠的一个关键因素是，为了入睡并保持深度睡眠，您的体温实际上必须下降约 1 到 3 度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3 degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约 1 到 3 度。

One of the best ways to make sure that those temperature changes occur at the appropriate times, at the beginning and throughout and at the end of your night when you wake up, is to control the temperature of your sleeping environment.

确保这些温度变化发生在适当的时间（在您醒来时的开始、整个过程和结束时）的最佳方法之一是控制睡眠环境的温度。

And that's what Eight Sleep allows you to do.

And that's what Eight Sleep allows you to do.

It allows you to program the temperature of your mattress and sleeping environment such that you fall and stay deeply asleep easily and wake up each morning feeling incredibly refreshed and energized.

它允许您对床垫和睡眠环境的温度进行编程，以便您轻松入睡并保持深度睡眠，每天早上醒来时都感觉神清气爽、精力充沛。

I've been sleeping on an Eight Sleep mattress cover for almost three years now.

我已经睡在八睡眠床垫罩上近三年了。

And it has dramatically improved the quality of my sleep.

它极大地改善了我的睡眠质量。

If you'd like to try Eight Sleep, you can go to eightsleep.com/huberman to get $150 off their Pod 3 mattress cover.

如果您想尝试八睡眠，您可以访问八睡眠.com/huberman，享受其 Pod 3 床垫套立减 150 美元的优惠。

Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

Again, that's eightsleep.com/huberman.

And now for my discussion with David Goggins.

And now for my discussion with David Goggins.

David Goggins, welcome.

大卫·戈金斯，欢迎。

So like I'm in the medical world.

就像我在医学界一样。

I'm a paramedic in Canada.

我是加拿大的一名护理人员。

But I spend a lot of my time trying to nuke every single thing about it because I'm not trying to just be a paramedic, learn about veins, and arteries, and how the heart pumps, and stuff like that.

但我花了很多时间试图用核武器攻击所有的事情，因为我不想仅仅成为一名护理人员，了解静脉、动脉、心脏如何泵血等等。

I'm trying to learn to the point where I can save someone's life.

我正在努力学习，直到能够拯救别人的生命。

And even though paramedics are doing that all over the world, I'm trying to be that paramedic that can really dissect exactly what's going on and figure out what medication goes where, just trying to learn the algorithm of what's going on, man.

尽管护理人员在世界各地都在这样做，但我正在努力成为那个护理人员，能够真正剖析正在发生的事情并弄清楚哪些药物去了哪里，只是想了解正在发生的事情的算法，伙计。

So I spent a lot of time with it.

所以我花了很多时间在它上面。

So what does your process for studying look like?

那么你的学习过程是怎样的呢？

If we dropped a camera in the room, brought a microphone into your inner dialogue-- gosh, wouldn't we all love that.

如果我们在房间里放一个摄像头，用一个麦克风进入你的内心对话——天哪，我们不是都会喜欢这样吗？

But if we dropped a microphone into your inner dialogue, are you waking up looking at the books and going, yeah, fresh day, let's learn or is some of the same resistance that you've talked about coming up around physical work, is that coming up from time to time?

但是，如果我们在你的内心对话中加入麦克风，你是否会醒来看书，然后说，是的，新的一天，让我们学习，或者是你谈到的体力工作中出现的一些相同的阻力，是时不时出现的吗？

And people will never believe me.

人们永远不会相信我。

And they can just whatever.

他们可以做任何事。

Believe what you want to believe.

相信你愿意相信的。

So when you ask me this question about what does studying look like for me, I have to go over the same page over, and over, and over, and over again, while Jennifer can look at that page while she's quizzing me, she'll learn it right then as she's-- she didn't know anything about it.

所以，当你问我这个关于学习对我来说是什么样的问题时，我必须一遍又一遍地浏览同一页，而詹妮弗可以在考我的时候看那一页，她会立即学习它，因为她对此一无所知。

She will quiz herself or quiz me and learn it as she's quizzing me.

她会自我测验或测验我，并在测验我的同时学习它。

It's the most frustrating thing in the world how my brain works.

我的大脑如何运作是世界上最令人沮丧的事情。

So what I do is I literally sit there with a pen and paper.

所以我所做的就是拿着笔和纸坐在那里。

And I have my books.

我有我的书。

And I go through and have to write everything down every single day.

我每天都要经历并必须写下一切。

I will study the same page until it's photographic memory from writing the same thing down.

我会研究同一页，直到通过写下相同的内容而形成过目不忘的记忆。

And then from there, I'll go back through and relearn it again.

然后从那里开始，我会回去重新学习。

So I'll learn the bulk of it.

所以我会学习其中的大部分内容。

But then I'll go through and learn the small things within that.

但随后我会经历并学习其中的小事情。

So if it's a medication, I'll learn what the medication does.

因此，如果它是药物，我会了解药物的作用。

First, I'll learn how to even say the medication because these medications aren't like albuterol.

首先，我将学习如何说出药物，因为这些药物不像沙丁胺醇。

No, it's very big words.

不，这是一个非常大的词。

So I'll go through, learn how to say the name.

所以我会通过，学习如何说出这个名字。

Then I'll go through learn what the dose is.

然后我会了解剂量是多少。

Then I'll go through-- and this is like every single day.

然后我会经历——就像每一天一样。

So it's not like, oh, I got it.

所以这并不是说，哦，我明白了。

Let's just go through-- no, nothing is I got it.

让我们回顾一下——不，我什么也没明白。

Every single thing-- so I can't wait to get in this conversation because everything I do in life, it sucks.

每件事——所以我迫不及待地想参与这次谈话，因为我在生活中所做的一切都很糟糕。

Everything I do in life, it sucks.

我在生活中所做的一切都很糟糕。

That's why when I was 300 pounds and 24 years old, it wasn't like I had some big epiphany of let's just go be a Navy SEAL, and let's lose some weight.

这就是为什么当我 24 岁、体重 300 磅时，我并没有突然顿悟，让我们成为一名海豹突击队队员，让我们减肥吧。

No, I knew my entire life was going to be a struggle, which is why I just ignored it.

不，我知道我的一生将是一场斗争，这就是为什么我只是忽略它。

And I said, I'm not even trying to jump off any of this shit and learn how to read, how to write, how to memorize, how to become something I am not.

我说，我什至不想摆脱这些狗屎并学习如何阅读，如何写作，如何记忆，如何成为我不是的人。

But through that process, something happened to me.

但在这个过程中，我发生了一些事情。

And I realized-- this is why I feel sorry for no one.

我意识到——这就是为什么我不为任何人感到难过。

In this podcast, they're going to really not like me because people are going to think that I am maybe lying or maybe fibbing or exaggerating.

在这个播客中，他们真的不会喜欢我，因为人们会认为我可能在撒谎、撒谎或夸大其词。

No, I am literally-- I was the lowest form on Earth, no talent, no ability to learn.

不，我确实是——我是地球上最低等的形态，没有天赋，没有学习能力。

And I literally know what it is to be rock bottom and to build that up.

我确实知道什么是处于最低谷并不断向上。

So that question about learning is the pain in my ass.

所以关于学习的问题是我的痛苦。

And I don't have to do it.

我不必这样做。

Just think about it.

想一想吧。

I'm 49 years old, and I'm a multi-millionaire.

我今年49岁，是个千万富翁。

I don't have to do anything.

我什么都不用做。

So all I thought about when I was growing up is, man, I can't wait to one day get to the point where I no longer have to do this stuff.

所以我在成长过程中所想的就是，伙计，我迫不及待地想有一天我不再需要做这些事情了。

But what happened as I got older, it became a way of living.

但随着年龄的增长，它变成了一种生活方式。

So how I do every day is how I do every day.

所以我每天的做法就是我每天的做法。

It's a discipline.

这是一门纪律。

It's a regimen.

这是一个养生法。

It was a choice I made.

这是我做出的选择。

And the choice I made was what are you willing to sacrifice, and what are you willing to give up to find every bit of who you are as a human being?

我所做的选择是你愿意牺牲什么，你愿意放弃什么来找到你作为一个人的每一点？

And I was willing to give up everything to do that.

我愿意为此放弃一切。

So studying is no joke.

所以学习不是闹着玩的。

And I went yeah.

我去了，是的。

Because I knew-- because I know you a bit.

因为我知道——因为我有点了解你。

And I see your work out there, but we had met before, that if you decided that you were going to do it-- and learning medicine, which is what you're doing, learning human physiology is so detailed.

我在那里看到了你的工作，但我们以前见过，如果你决定你要这样做——学习医学，这就是你正在做的事情，学习人体生理学是如此详细。

So I'm looking at the book in my brain right now.

所以我现在正在脑子里看这本书。

That's just how it works for me.

这就是它对我的作用。

And I have to do it over and over again.

我必须一遍又一遍地这样做。

So that page is stuck in my mind.

于是那一页就深深地印在了我的脑海里。

So I'm literally flipping through pages as I'm taking these tests.

因此，当我参加这些测试时，我实际上正在翻阅页面。

And I'm taking these national tests to become a paramedic or become an advanced EMT or whatever.

我正在参加这些国家考试，以成为一名护理人员或成为一名高级急救人员或其他什么。

I'm literally as I'm taking that test I'm going through.

我确实在参加我正在经历的测试。

And I'm like-- now I'm flipping pages in my head where that page was.

我就像——现在我正在脑子里翻动那页纸所在的地方。

And how I do that is just from how I write it and how it's on the page.

我如何做到这一点取决于我如何编写它以及它在页面上的方式。

When I run, I can't recall any of it.

当我跑步的时候，我什么都记不起来了。

I cannot bring any of that because I'm running.

我不能带任何东西，因为我正在跑步。

How my mind is wired now is that everything I do is what I do.

我现在的想法是，我所做的一切就是我所做的。

Because the focus it takes for me to-- right now, I'm running.

因为我现在需要集中注意力，我正在跑步。

I'm not like a great runner.

我不像一个出色的跑步者。

I'm not like injury free.

我不像没有受伤。

So like my first 20 minutes of the run I'm limping.

就像我跑步的前 20 分钟一样，我一瘸一拐的。

I'm literally limping because I've had several knee surgeries.

我确实一瘸一拐，因为我做过几次膝盖手术。

And my body was twisted.

而我的身体也扭曲了。

And so now it's untwisting.

所以现在它已经解开了。

So people look at me, oh, looks, like he's limping when he runs.

所以人们看着我，哦，看起来，就像他跑步时一瘸一拐的。

I am limping when I run.

我跑步时一瘸一拐的。

My body is jacked up so I'm focusing on how to get the best out of a broken body.

我的身体很疲惫，所以我专注于如何从受伤的身体中获得最好的效果。

So everything I do is a total focus on what I'm doing at that point in my life.

所以我所做的一切都是完全专注于我生命中那个时刻所做的事情。

So it's like you trained that up.

所以就像你训练过的那样。

Is there a similar feeling when you're in the full focus of running versus full focus of studying?

当你全神贯注于跑步和全神贯注于学习时，是否有类似的感觉？

Does it kind of feel like, oh yeah, that's the same groove but different thing or is it just completely different world?

是不是感觉像是，哦，是的，这是相同的节奏，但不同的东西，或者只是完全不同的世界？

And through that process of like I don't want to be in a special school, I don't want to be treated any differently, it really-- like I never took medication.

在这个过程中，我不想进入特殊学校，我不想受到任何不同的对待，真的——就像我从未服用过药物一样。

I've never taken medication for this.

我从来没有为此服用过药物。

That's why right now you see me looking right in your eyes.

这就是为什么现在你看到我直视着你的眼睛。

What the hell is Huberman saying right now.

休伯曼现在到底在说什么？

And that's why I don't feel bad for people who have ADHD, who have learning disabilities.

这就是为什么我并不为那些患有多动症、有学习障碍的人感到难过。

And some are impossible because you just can't.

有些是不可能的，因为你就是做不到。

But a lot of them you can.

但其中很多你都可以。

But people don't want to go through the process of focus, of teaching yourself how to truly focus.

但人们不想经历专注的过程，不想教自己如何真正专注。

This is where my message gets lost.

这就是我的信息丢失的地方。

It gets lost because I may say MF or F because that's the passion that comes out of me.

它会迷失，因为我可能会说 MF 或 F，因为那是我的激情。

It takes everything for me to learn a sentence.

我需要付出一切才能学会一个句子。

So when I speak about David Goggins, I can't speak about David Goggins in a way that's just calm and cool.

因此，当我谈论大卫·戈金斯时，我不能以平静和冷静的方式谈论大卫·戈金斯。

Because when I wake up, I know the journey that it takes for me to find my greatness.

因为当我醒来时，我知道寻找自己的伟大之处需要经历一段旅程。

And it's hard.

这很难。

Nothing is easy.

没有什么是容易的。

Nothing just like, oh, I wake up, and I just do this or I do that or it just-- no, I watch people every day go through life, and it's so easy.

没有什么就像，哦，我醒来，我只是做这个或我做那个或只是 - 不，我每天看着人们经历生活，这很容易。

For me to be where I'm at today, it takes every bit of me.

我能取得今天的成绩，需要我付出全部的努力。

So when I speak about it, and as I get going here, you'll start seeing me-- the tempo will rise.

所以当我谈论它时，当我走到这里时，你会开始看到我——节奏会加快。

The passion will come out because I'm back there.

因为我回到了那里，激情就会爆发。

I'm doing what I do every day to become a human being.

我正在做我每天所做的事情，以成为一个人。

And so nothing is easy.

所以没有什么是容易的。

Like running is running.

就像跑步就是跑步一样。

It sucks.

太糟糕了。

But you have a choice to make.

但你可以做出选择。

Do you want to sit down and go back to that guy you once were?

你想坐下来，回到曾经的那个人吗？

No. So this is what it takes.

不，所以这就是需要的。

It takes that misunderstanding of people.

这需要人们的误解。

And they'll never get it because they were never David Goggins.

他们永远不会得到它，因为他们从来都不是大卫·戈金斯。

So that is what it takes for me to do what I do.

所以这就是我做我所做的事情所需要的。

It may take you something differently.

它可能会给你带来不同的东西。

So for me, everything has to be in the study.

所以对我来说，一切都必须在学习中。

Everything has to be into this.

一切都必须到此为止。

Everything has to be in-- everywhere I am it has to be there, me, focused where I am.

一切都必须在——无论我在哪里，它都必须在那里，我，集中在我所在的地方。

That's why you're my second podcast I've done since Rogan, since the book came out.

这就是为什么你是我自《罗根》出版以来做的第二个播客。

I don't have time for that shit because if I want to be great, I'm not trying to maximize money or maximize people knowing me.

我没有时间做这些事情，因为如果我想变得伟大，我就不会试图最大化金钱或最大化了解我的人。

I do these things because maybe someone out there will understand me and get it and say, I can grow from this guy, and others just won't.

我做这些事情是因为也许有人会理解我并理解我并说，我可以从这个人身上成长，而其他人则不会。

But back then, it wasn't as-- and let's put him in this and see what comes out of it.

但当时，情况并非如此——让我们把他放进去，看看会产生什么结果。

So to do that, friction-- you don't wake up in the morning time and go to the coffee maker.

所以要做到这一点，就需要摩擦——你不会在早上醒来去煮咖啡。

Matter of fact, sometimes you don't even sleep.

事实上，有时你甚至不睡觉。

What it requires is when I'm at-- 2 o'clock-- it's 2 o'clock in the morning.

它需要的是当我在——凌晨两点——的时候。

And my brain is thinking about a fucking drug.

我的大脑正在考虑一种该死的药物。

And I got to get up and look in my book to see what that drug is, how I remember it.

我必须站起来看看我的书，看看这种药物是什么，我是如何记住它的。

And this is every day of my fucking life.

这就是我他妈的生活中的每一天。

That's why when I train a fighter or I train someone, I'm like, you have no fucking idea how great you really are because you are using such minimal, minimal of what you have.

这就是为什么当我训练一名战士或训练某人时，我会想，你他妈的根本不知道你到底有多棒，因为你使用的东西非常少，非常少。

And if people can learn to focus, this is what's possible.

如果人们能够学会集中注意力，这就是可能的。

While it may not be pretty-- like people want to do a documentary on me.

虽然它可能不太漂亮——就像人们想拍一部关于我的纪录片一样。

I go no.

我不去。

I don't want to do a documentary on me because I will have normal everyday people picking me apart.

我不想拍一部关于我的纪录片，因为普通人会批评我。

Oh, his life is miserable.

唉，他的人生真是悲惨啊。

Who wants to live like that?

谁愿意这样生活？

It's crazy how he-- it's almost like he's sick.

太疯狂了，他几乎就像生病了一样。

He's psychotic.

他有精神病。

The most frustrating thing in the world for me is when normal people judge a man like myself on what it really takes to extract greatness from nothing.

对我来说，世界上最令人沮丧的事情是，当普通人评判像我这样的人时，真正需要什么才能从无到有的伟大。

It takes every bit of who you are if you choose that route.

如果你选择这条路，你的每一点都会受到影响。

If you don't, Merry Christmas, do what you got to do.

如果你不这样做，圣诞快乐，做你必须做的事。

But, yeah, all these things for me-- like I told you, man, I'm going to keep it real.

但是，是的，所有这些事情对我来说——就像我告诉过你的，伙计，我会保持真实。

I'm not coming here to talk about perform without purpose because I go through-- when I write these books, I go through, I try to dumb down David Goggins.

我不是来这里谈论毫无目的的表演，因为我经历过——当我写这些书时，我经历过，我试图让大卫·戈金斯变得愚蠢。

How can I give normal people-- and I'm normal.

我怎样才能给正常人——而我就是正常人。

But I found something that most don't want to find.

但我发现了一些大多数人不想发现的东西。

How can I speak to people and give them something from this crazy psychotic brain that I've developed?

我怎样才能与人们交谈并从我开发的这个疯狂的精神病大脑中给他们一些东西？

How can I give them that?

我怎样才能给他们那个？

So I sit down with Jennifer for years and write down perform without purpose, callus your mind, armor your mind, the cookie jar, the accountability mirror, shit that people can fucking use in their lives.

所以我和詹妮弗一起坐了很多年，写下了没有目的的表现、愈伤你的思想、武装你的思想、饼干罐、问责镜子，这些人们在生活中他妈的可以使用的东西。

No, no, I'm glad it helps you.

不不不，我很高兴能帮到你。

But the barbaric life that I live that you have to live, the almost obsession that you must have to be great, you can't put that shit in a fucking book, bro.

但是我过着你必须过的野蛮生活，你必须变得伟大，你几乎痴迷，你不能把这些东西写进一本他妈的书里，兄弟。

You can't put in a book.

你不能放进书里。

You can't.

你不能。

You can't write about it.

你不能写它。

And very few people, if any, can really understand what that is.

很少有人（如果有的话）能够真正理解那是什么。

Like I'm almost 50.

好像我快50岁了。

And I've been this way for almost 30 years.

我这样已经快30年了。

Like what do you do for fun?

比如你做什么好玩的？

These questions, I don't get them.

这些问题，我都不懂。

I don't understand them.

我不明白他们。

I don't-- so yeah.

我不——所以是的。

So instead of learning that page, I learned how to become a character.

因此，我没有学习该页面，而是学习了如何成为一个角色。

And maybe that character that I created, that 300 pound, insecure guy that used to fake it till I make it type of guy, let me become your friend, let me lie to you until you like me type of guy-- when you have any manhood, womanhood, a human being, a soul, a spirit, any-- I must have just this much pride because that's exactly what opened the door for me.

也许我创造的那个角色，那个体重 300 磅、没有安全感的家伙，曾经假装它直到我成为那种类型的男人，让我成为你的朋友，让我对你撒谎，直到你喜欢我这种类型的男人——当你有任何男性气质、女性气质、人类、灵魂、精神，任何——我必须有如此多的自豪感，因为这正是为我打开大门的东西。

Because every day, you were a character.

因为每一天，你都是一个角色。

Every day, you were a clown.

每一天，你都是一个小丑。

Every day, you opened that Spanish book or that science book or English book, and you looked at it.

每天，你都会打开那本西班牙语书、那本科学书或英语书，然后看它。

It looked like a foreign language.

它看起来像一门外语。

And you're saying, where do I start?

你说，我从哪里开始？

Where do I start?

我从哪里开始？

And, obviously, it was necessary.

显然，这是必要的。

The more I talk about it, it was necessary because what happened is I became haunted by the mere fact that this is my existence.

我谈论得越多，这是必要的，因为发生的事情是我被这就是我的存在这一事实所困扰。

And you got to live with that.

你必须忍受这一点。

And I lived with it for a lot of years.

我和它一起生活了很多年。

And so I sat back and said, OK, all right, I know what this takes.

所以我坐下来说，好吧，好吧，我知道这需要什么。

And when you sit back, as fucked up as I was-- and I had a laundry list, a table like this of what I have to do to become just a human being that can make ends meet, that can make $1,000 a month.

当你坐下来，像我一样一团糟的时候——我有一份洗衣清单，一张像这样的表格，上面写着我必须做什么才能成为一个能够维持收支平衡的人，每个月可以赚1000美元。

Just to get there was like, oh my god, dude, like how-- I'm 16, 17, I can't read.

只是为了到达那里就像，天啊，伙计，就像——我16、17岁，我不识字。

I can't write.

我不会写。

Oh my god, I'm so behind the power curve.

天哪，我的力量曲线太落后了。

And my brain is about being depressed.

我的大脑正在变得抑郁。

And my dad beat-- my mom's not home.

我爸爸打了我妈妈不在家。

And kids are calling me nigger at school.

学校里的孩子们都叫我黑鬼。

And I'm like, oh my god, man, what the fuck do I do?

我就想，天哪，伙计，我他妈该怎么办？

And it wasn't like someone came around and said, hey, man, you can do this.

并不是有人走过来说，嘿，伙计，你能做到。

This is all me.

这就是我的全部。

Some people want to know where does this cold man come from.

有人想知道这个冷酷的男人是从哪里来的。

I'm not trying to be cold.

我并不是想表现得很冷。

It's the reality of my life.

这是我生活的现实。

It's the reality of a lot of people's lives.

这是很多人生活的现实。

And so, yeah, that had to happen for me to be haunted, to be haunted, to pull out, to extract the guy that I am today.

所以，是的，这对我来说是必须发生的，被困扰，被困扰，退出，退出今天的我。

That haunting is something that's still there today because no matter how much you improve, no matter how much you change who you are, it's not permanent.

这种困扰至今仍然存在，因为无论你进步多少，无论你改变自己多少，它都不是永久的。

You don't just wake up and say, oh my god, man, you're David Goggins.

你不会只是醒来后说，天啊，伙计，你是大卫·戈金斯。

You break records.

你打破了记录。

You do this.

你这样做。

You do that.

你就这么做。

People want to know, how are you able to just be so hard?

人们想知道，你怎么能这么努力？

Because I never turn the fucking thing off.

因为我从来不关掉这该死的东西。

Because once it turns off, I go right back to the David Goggins that is.

因为一旦它关闭，我就会立即回到大卫戈金斯那里。

And that's the guy that I'm constantly fighting every day.

这就是我每天不断与之战斗的人。

And it's a choice.

这是一个选择。

And that choice makes you misunderstood.

而这个选择会让你产生误解。

It makes you crazy.

它让你发疯。

That's why I hate fucking social media.

这就是为什么我讨厌该死的社交媒体。

In 2013, people wanted me to write my book.

2013年，人们希望我写书。

I did it in 2018.

我在2018年做过。

Took five years.

花了五年时间。

And the reason why I didn't do it-- I sat at the table, and Jennifer was there.

我没有这样做的原因是——我坐在桌旁，詹妮弗也在场。

This was before she started working for me, I started dating her or whatever.

这是在她开始为我工作之前，我开始和她约会或者其他什么的。

And all these people were there.

所有这些人都在那里。

And they're like, man, you got to go on social media.

他们说，伙计，你必须使用社交媒体。

And I was like, fuck you, man.

我当时想，操你妈的，伙计。

It's poison.

这是毒药。

It's poison because I knew what I did to get where I am.

它是毒药，因为我知道我做了什么才到达现在的位置。

And I'm going to have these people, these normal, everyday people, fat, lazy, exactly who I was judging me.

我将拥有这些人，这些正常的、平凡的人，肥胖、懒惰，正是我对我的评价。

Because I know it because I was once them.

因为我知道这一点，因为我曾经是他们。

All my hard work, all my dedication, I'm going to have some normal dude get his little brownie, his little Ding Dong, Ho Ho, Twinkie, sit there with his coffee picking me apart.

我所有的辛勤工作，我所有的奉献，我会让一些普通的家伙得到他的小布朗尼，他的小叮当，嗬嗬，Twinkie，坐在那里喝着咖啡，让我与众不同。

Oh, he must be unhappy.

哦，他一定不高兴。

Do you know how hard it is to put these shoes on every damn morning?

你知道每天早上穿上这双鞋有多难吗？

And I'm gonna have you pick me apart?

我会让你把我分开吗？

So, yeah, there's so much that goes into this that I was like fuck this.

所以，是的，这里面有太多的内容，我就想他妈的。

I never wanted anything to do with it.

我从来不想与它有任何关系。

So anyway.

所以无论如何。

I forget where I heard it that if a kid has just one person that believes in them-- and I had my trials and tribulations.

我忘记了我在哪里听到的，如果一个孩子只有一个相信他们的人——我就会经历考验和磨难。

But I had great coaches, great mentors.

但我有很棒的教练，很棒的导师。

I attached to them.

我依附于他们。

I found them if they didn't necessarily find me.

如果他们不一定找到我，我也会找到他们。

But I'm realizing that your situation was no one's ever said, hey, I'm going to stand here next to you or get in front of you, put a shield up.

但我意识到你的处境从来没有人说过，嘿，我会站在你旁边或者站在你面前，举起盾牌。

And so it's almost like you've got these different-- it's all you, but there's versions of yourself-- that like you knew social media-- like I don't know that I have the wherewithal in 2013 '14, '15, '16, '17 to get in front of myself while doing all this because I've already got so much going on in here.

所以这几乎就像你有这些不同的东西——都是你，但也有你自己的版本——就像你了解社交媒体一样——就像我不知道我在2013年14年、15年、16年、17年有足够的资金在做这一切的时候站在自己面前，因为我已经在这里发生了很多事情。

Is that about right?

是这样吗？

So when you know that-- and then I'm sitting at the table with all these smart people who are telling me what to do and shit and guiding me through my life now when I'm 40 fucking years old.

所以当你知道这一点时——然后我就和所有这些聪明人坐在桌旁，他们告诉我该做什么，指导我在我40岁的时候度过我的人生。

It's 2000-- I don't know 40-something years old.

现在是2000年——我不知道40岁左右。

Now I'm 49.

现在我49岁了。

And I'm looking at them all.

我正在看着他们所有人。

And they're now trying to guide me on what's right on this poison.

他们现在正试图指导我了解这种毒药的正确做法。

And so, yeah, what you say is right.

所以，是的，你说的是对的。

But for me, it was more of I know now.

但对我来说，我现在知道的更多了。

I don't need you to guide my future.

我不需要你来指导我的未来。

I know what's good for me and what's bad for me.

我知道什么对我有利，什么对我不利。

And for me, it took every bit of focus I could.

对我来说，这需要我全力以赴。

And I know social media-- that's why people love to go on there because they want to show you the good side of life.

我了解社交媒体——这就是为什么人们喜欢上社交媒体，因为他们想向你展示生活美好的一面。

I'm not teaching good side of life.

我不是在教导生活美好的一面。

So I had to figure out a way when I came on 2016 of teaching you what life really is for the majority of us is hell.

因此，当我进入 2016 年时，我必须想出一种方法来教导你们，对于我们大多数人来说，生活实际上就是地狱。

And so while people love to show you the cars, and the house, and the vacations and shit, all that's good.

因此，虽然人们喜欢向你展示汽车、房子、假期等等，但这些都是好的。

All that's happy.

一切都是幸福的。

I'm going to show you the side that I know most of you are going through.

我将向你们展示我知道你们大多数人正在经历的一面。

And people hide very well.

而且人们隐藏得很好。

I don't want to hide anymore.

我不想再隐藏了

I hid it for 24 fucking years.

我把它藏了他妈的24年。

So that's why now when I told you we can talk about whatever you want because as human beings, the first thing we have to learn-- I also stuttered real bad growing up.

所以这就是为什么现在当我告诉你我们可以谈论任何你想谈论的事情时，因为作为人类，我们必须学习的第一件事——我在成长过程中也口吃得很厉害。

So if you hear me stutter every now and then, it's because that was part of my life also.

所以，如果你时不时听到我口吃，那是因为那也是我生活的一部分。

So it's funny.

所以这很有趣。

Human beings want to show you the best side.

人类想要向你展示最好的一面。

And they want to hide the worst side.

他们想隐藏最坏的一面。

For me, I'm going to teach you how to be vulnerable because that's the only way you fix yourself.

对我来说，我将教你如何变得脆弱，因为这是你修复自己的唯一方法。

You don't fix yourself by coming out here and me selling you some fucking books.

你到这里来我卖给你一些该死的书并不能解决你的问题。

That's why I don't have them.

这就是为什么我没有它们。

I forgot them.

我忘记了他们。

I'm glad people got something from the book.

我很高兴人们从书中得到了一些东西。

I want you to learn that the only way you grow is how to look at yourself and say, OK, like I did, table longer than this, what the fuck I have to do to get somewhere?

我想让你知道，你成长的唯一方法就是如何审视自己，然后说，好吧，就像我一样，桌子比这长，我他妈的必须做什么才能到达某个地方？

There was nothing good on there, nothing.

那里没有什么好东西，什么都没有。

Yeah, I loved playing basketball.

是的，我喜欢打篮球。

I left that out.

我忽略了这一点。

That's something I love to do.

这是我喜欢做的事情。

I don't care about that.

我不在乎这个。

That didn't make the fucking list because the list that I had to live by was the very list that was going to get me at this table with you to talk to you to the normal human beings, which I once was, about how you can get somewhere and how it looks.

那他妈的没有列入清单，因为我必须遵守的清单正是这份清单，它会让我和你一起坐在这张桌子上，与你和普通人交谈，就像我曾经一样，关于如何到达某个地方以及它看起来如何。

It looks very ugly.

看起来非常难看。

There's no fucking passion.

没有他妈的激情。

There's no fucking motivation.

没有他妈的动力。

There's no, oh my god, man, I fucking-- no, it's every day of your life just doing, no passion, no discipline, no motivation, all these words.

没有，天哪，伙计，我他妈的——不，你生命中的每一天都在做，没有激情，没有纪律，没有动力，所有这些词。

I hate that so many people fucking use these words now because it's watered.

我讨厌现在这么多人用这些词，因为它被浇了水。

Someone sitting in the room by themselves and they figure themselves out and say, god, this is going to fucking suck.

有人独自坐在房间里，他们想通了，然后说，天啊，这太他妈糟糕了。

Where's passion when you're 300 pounds?

当你300磅的时候，激情在哪里？

Where's the motivation when you can't read and write?

当你不会读写的时候，动力在哪里？

Where is it?

它在哪里？

So how did this happen?

那么这是怎么发生的呢？

I just fucking did.

我他妈刚刚就这么做了。

I just did.

我刚刚做了。

I said maybe at the end of this journey, there will be something there for me.

我说也许在这段旅程结束时，我会得到一些东西。

If not, I can read.

如果没有，我可以读书。

If not, I'm 185 fucking pounds.

如果不是的话，我他妈的就185磅了。

There was no magic potion.

没有魔法药水。

There was no, oh, let me wake up and look at some shit.

没有，哦，让我醒来看看一些狗屎。

No. All those words are overused.

不，所有这些词都被过度使用了。

They're bullshit.

他们都是胡说八道。

It's all bullshit.

都是废话。

Just do.

就做吧。

You're living.

你还活着。

How do you want to live?

你想怎样生活？

How do you want to die?

你想怎么死？

How do you want to fucking be remembered?

你他妈想怎样被人记住？

That's it.

就是这样。

That's it.

就是这样。

Period.

时期。

Now, of course, I try to get enough servings of vitamins and minerals through whole foods sources that include vegetables and fruits every day.

当然，现在我尝试每天通过包括蔬菜和水果在内的天然食物来源获取足够的维生素和矿物质。

But, oftentimes, I simply can't get enough servings.

但是，很多时候，我根本无法获得足够的份量。

But with AG1, I'm sure to get enough vitamins, and minerals, and the probiotics that I need.

但有了 AG1，我肯定能获得足够的维生素、矿物质以及我需要的益生菌。

And it also contains adaptogens to help buffer stress.

它还含有适应原来帮助缓解压力。

Simply put, I always feel better when I take AG1.

简而言之，当我服用 AG1 时，我总是感觉更好。

I have more focus and energy, and I sleep better.

我的注意力更加集中，精力更加充沛，睡眠质量也更好。

And it also happens to taste great.

而且它的味道也很棒。

For all these reasons, whenever I'm asked if you could take just one supplement what would it be, I answer AG1.

出于所有这些原因，每当我被问到是否可以只服用一种补充剂时，我都会回答 AG1。

If you'd like to try AG1, go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，请访问 Drinkag1.com/huberman 以获得特别优惠。

They'll give you five free travel packs plus a year's supply of vitamin D3, K2.

他们将为您提供五个免费旅行包以及一年的维生素 D3、K2 供应。

Again, that's drinkag1.com/huberman.

再说一遍，这是 Drinkag1.com/huberman。

The word haunted is ringing in my head.

闹鬼这个词在我脑海中响起。

Four hours plus a day, I go through and do that.

每天四个小时以上，我都会经历并做到这一点。

There's no stick.

没有棍子。

Or there's only a stick.

或者只有一根棍子。

There's never been a carrot, which is why when I speak to people, I have to figure out a way to resonate with them.

从来没有胡萝卜，这就是为什么当我与人交谈时，我必须找到一种方法来引起他们的共鸣。

Because all I want to say to them is let me teach you the real life, how it really is.

因为我想对他们说的就是让我教你们真正的生活，它到底是什么样的。

The reason why you're a loser and the reason why you're not fucking making it and the reason why you're trying to go to all these-- I go to all these fucking conventions, speak all the fucking time.

你是一个失败者的原因，你他妈的没有成功的原因，以及你试图参加所有这些的原因——我参加所有这些他妈的会议，他妈的一直在演讲。

I look in the fucking audience.

我看着他妈的观众。

And these people sign up, sign up, sign up fucking every year go to a convention, thinking they're going to learn something fucking different.

这些人每年都会报名、报名、报名参加大会，以为他们会学到一些他妈的不同的东西。

No, you're lazy.

不，你很懒。

You know exactly what to do, exactly what to do.

你确切地知道要做什么，确切地知道要做什么。

Because even me in my state of I can't read and write, I knew exactly what to do.

因为即使我处于无法读写的状态，我也清楚地知道该怎么做。

It just sucks doing it.

这样做真是太糟糕了。

It sucks to do it.

做起来很糟糕。

It sucks to wake up every morning of your life and say, god, man, I'm not smart.

生命中的每个早晨醒来都说，天哪，我不聪明，这真是太糟糕了。

So guess what I got to do.

那么猜猜我要做什么。

I got to study the same shit that I got one of the highest scores in the nation on and do it again, and do it again, and do it again.

我必须学习我在全国获得最高分之一的同样的东西，然后再做一次，再做一次，再做一次。

It's not just there.

它不只是在那里。

It's not just there permanently for me.

它不仅仅对我来说永远存在。

So, yeah, it's all stick.

所以，是的，一切都是坚持。

It's all stick.

都是棒子啊

The only carrot you have is like maybe, maybe.

你唯一拥有的胡萝卜就是也许，也许。

Because whenever I take these tests that are real hard, the back of my brain is like a good chance you're not going to make it, Goggins.

因为每当我参加这些非常困难的考试时，我的大脑后部就感觉你很有可能无法通过，戈金斯。

This ain't you, bro.

这不是你，兄弟。

This ain't you.

这不是你。

You weren't born like this.

You weren't born like this.

This ain't you.

这不是你。

The real you, bro-- study all you want to.

真正的你，兄弟——学习你想学的一切。

But the second that fucking computer comes on with 150 questions, this ain't you, man.

但当那台该死的电脑出现 150 个问题的时候，这不是你，伙计。

And somehow, comes back.

不知怎的，又回来了。

I passed.

我通过了。

I passed again, passed again.

我又过去了，又过去了。

But that real me back here every fucking time is saying that ain't you, bro.

但真正的我每次他妈的都在说那不是你，兄弟。

That ain't you.

那不是你。

And I have to outwork that voice.

我必须超越那个声音。

When I'm taking that test and I get to a question I don't fucking know the answer, I'm like fuck, man.

当我参加考试时，当我遇到一个我他妈不知道答案的问题时，我就像他妈的，伙计。

And then say, see I told you, man.

然后说，看我告诉过你了，伙计。

That ain't you.

那不是你。

You're 300 pounds, man.

你有300磅，伙计。

You sit at home.

你坐在家里。

You figure out how to do your hair.

你弄清楚如何打理你的头发。

That's what you do, how to come to school with the reverse baldness when you're 16.

这就是你要做的，当你16岁的时候如何带着反向秃头来上学。

That's you.

那就是你。

So there is no get out of jail free card.

所以没有出狱卡。

This is why I say stay hard.

这就是为什么我说要努力。

Because when you weren't given the gifts, the only thing you can do in life is stay hard.

因为当你没有得到礼物时，你在生活中唯一能做的就是保持努力。

And I know people cannot stand me.

我知道人们无法忍受我。

They can't stand this talk.

他们无法忍受这种谈话。

This is all you can do.

这就是你所能做的。

There's no magic pill or a magic potion.

没有神奇的药丸或神奇的药水。

All you can do is outwork the man that God created or woman in you.

你所能做的就是超越上帝创造的男人或女人。

And what that looks like is unfun.

这看起来并不有趣。

That's why I said, do not do a documentary on me because people will not see the truth.

这就是为什么我说，不要拍关于我的纪录片，因为人们看不到真相。

They will see what they want to see is I don't want to live like that.

他们会看到他们想看到的，那就是我不想那样生活。

Good, good.

好，好。

And you will live exactly the way you live now, questioning who you are, wondering what is possible, wondering what you are capable of doing.

你将像现在一样生活，质疑你是谁，想知道什么是可能的，想知道你有能力做什么。

That's how that looks or you can be me, which am I happy?

看起来就是这样，或者你可以是我，我高兴吗？

I don't know.

我不知道。

Never really thought about it.

从来没有真正想过。

Don't really care about it because all I really cared about was when I looked in that fucking mirror, I saw a piece of shit.

别太在意它，因为我真正关心的是当我看着那该死的镜子时，我看到了一坨狗屎。

Happiness wasn't on the mirror at 16 or when I was 300 pounds.

16 岁或 300 磅的时候，镜子里还看不到幸福。

It wasn't like, I'm looking for happiness.

我并不是在寻找幸福。

No, I'm looking at myself in the mirror and say, all right, motherfucker, you did it again today.

不，我看着镜子里的自己说，好吧，混蛋，你今天又这么做了。

You're a bad boy because that shit sucks.

你是个坏孩子，因为那东西太糟糕了。

I have about a couple of minutes of that that I got the carrot.

我有大约几分钟的时间，我得到了胡萝卜。

The second I lay down and go to bed, the carrots gone because I'm waking up all through the night to check the work I did that day.

当我躺下睡觉时，胡萝卜就不见了，因为我整晚都要醒来检查当天所做的工作。

Did I get this drug right?

我吃的这个药对吗？

Did I get this right?

我做对了吗？

Did I get that right?

我做对了吗？

What did I do?

我做了什么？

Oh my god, fuck, I'm already losing it.

天哪，操，我已经失去它了。

Stick.

戳。

You're not listening to your top 10 favorite songs just to get rolling and then lace the shoes, hit the books.

你听你最喜欢的十首歌曲并不是为了开始运动，然后系好鞋带，读书。

It's all in here.

一切都在这里。

And I started to create-- I had all these people that I used to watch.

我开始创造——我拥有所有我曾经看过的人。

Rocky was one, Barnes, Elias from "Platoon," Jack from "A Few Good Men" when he's on the stand going crazy.

洛基就是其中之一，巴恩斯、《野战排》中的埃利亚斯、《几个好人》中的杰克在证人席上都快疯了。

I saw a lot of these characters that I looked at and I was like, man, I ain't got none of that.

我看到了很多这样的角色，我当时想，伙计，我一个都没有。

But they were characters.

但他们是人物。

After a while, I lived a life so disciplined that every body that I once looked to, these fake characters, I built that as a man.

过了一段时间，我过上了如此自律的生活，以至于我曾经关注过的每一个身体，这些假角色，都是我把它们塑造成一个男人的。

And when I was younger, I had this image in my mind of what does a man look like to me?

当我年轻的时候，我脑海中浮现出一个男人在我眼中是什么样子的形象？

And I got all these people who are badasses, characters.

我得到的这些人都是坏蛋、人物。

And in my mind, I became that.

在我看来，我就成了那样。

And that's what kept me going a lot was I had this pipe dream of becoming a little bit of this and a little bit of that because when you have no parents raising you and you have no role models growing up, it's not daydreaming.

这就是让我一直坚持下去的原因，因为我有一个白日梦，想要成为这样的一点，那样的一点，因为当你没有父母抚养你，你成长过程中没有榜样时，这不是白日梦。

You start to create a reality like, mm, maybe I can be that.

你开始创造一个现实，比如，嗯，也许我可以成为那样。

And after becoming this guy, that is the biggest thing I can ever do in my life is I became that guy.

成为这个人之后，我一生中能做的最重要的事情就是我成为了那个人。

That I once looked at all these, guys and now I look at myself like, god, who the fuck can do that?

我曾经看过所有这些，伙计们，现在我看着自己，天啊，谁他妈能做到这一点？

I can.

我可以。

But what it takes is a discipline that no one can ever even-- they don't understand it.

但它需要的是一种没人能做到的纪律——他们不理解它。

They don't understand it.

他们不明白。

But everybody has the ability to do it, but they just don't want to.

但每个人都有能力这样做，只是他们不愿意这样做。

They want to keep asking questions and keep going to seminars.

他们想继续提出问题并继续参加研讨会。

And the greatness is right in you.

伟大就在你身上。

And that's why once again-- I say this a million times here, I do not feel sorry for you.

这就是为什么我再说一遍——我在这里说了一百万次，我并不为你感到难过。

I will not sugarcoat what I'm going to say to you because all of you know what I'm saying is the truth.

我不会粉饰我要对你们说的话，因为你们都知道我说的是事实。

Everybody knows it's the truth.

大家都知道这是事实。

This is what it looks like.

这就是它的样子。

And you know it too.

你也知道。

You know it too.

你也知道。

If you ain't got nothing, I hate to tell you what it looks like.

如果你什么都没有，我不想告诉你它是什么样子。

It's ugly.

太丑了。

It's not a documentary.

这不是一部纪录片。

It's not an HBO special.

这不是 HBO 的特别节目。

You ain't going to watch me like, hey, man, you guys gotta watch this.

你们不会看着我，嘿，伙计，你们必须看这个。

No, it's like, oh, god, this looks like a train wreck.

不，这就像，哦，天啊，这看起来就像火车失事一样。

It's like a nightmare.

这就像一场噩梦。

This looks like this guy's got-- no, that's what it looks like.

看起来这家伙有——不，这就是它的样子。

Hard work looks horrible.

艰苦的工作看起来很可怕。

It's not motivating.

这没有激励作用。

It's not motivating at all.

这根本没有激励作用。

It ain't like Rocky round 14 where he gets knocked down and goes like this to Apollo Creed.

这不像《洛基》第 14 回合那样，他被击倒后就这样走向阿波罗·克里德。

Looks like a man being stuck in a fucking dungeon.

看起来就像一个人被困在该死的地牢里。

And there's no fucking way out.

而且他妈的没有出路。

But you have the fucking key.

但你他妈有钥匙。

But you refuse to use it.

但你拒绝使用它。

And that's nothing motivating about that.

这并没有什么激励作用。

So, yes, no documentary on David Goggins.

所以，是的，没有关于大卫·戈金斯的纪录片。

But what's interesting about this brain area is there are now a lot of data in humans, not some mouse study, showing that when people do something they don't want to do like add three hours of exercise per day or per week or when people who are trying to diet and lose weight resist eating something, when people do anything that they, and this is the important part, that they don't want to do, it's not about adding more work.

但这个大脑区域的有趣之处在于，现在有大量关于人类的数据，而不是一些老鼠研究，表明当人们做他们不想做的事情时，比如每天或每周增加三个小时的锻炼，或者当试图节食和减肥的人拒绝吃东西时，当人们做任何他们不想做的事情时，这是重要的部分，他们不想做，这并不是增加更多的工作。

It's about adding more work that you don't want to do.

这是关于添加更多您不想做的工作。

This brain area gets bigger.

这个大脑区域变得更大。

Now here's what's especially interesting about this brain area to me.

下面是我对这个大脑区域特别感兴趣的地方。

And by the way, I'm only learning this recently because it's new data.

顺便说一句，我最近才了解到这一点，因为它是新数据。

But there's a lot of it.

但有很多。

The anterior mid-cingulate cortex is smaller in obese people.

肥胖者的前中扣带皮层较小。

It gets bigger when they diet.

当他们节食时，它会变得更大。

It's larger in athletes.

在运动员中更大。

It's especially large or grows larger in people that see themselves as challenged and overcome some challenge.

对于那些认为自己受到挑战并克服了一些挑战的人来说，它尤其大或变得更大。

And in people that live a very long time, this area keeps its size.

对于寿命很长的人来说，这个区域会保持其大小。

In many ways, scientists are starting to think of the anterior mid-cingulate cortex not just as one of the seats of willpower but perhaps actually the seat of the will to live.

在很多方面，科学家们开始认为前中扣带皮层不仅是意志力的所在地之一，而且实际上可能是生存意志的所在地。

And all the data point to the fact that we can build this area up.

所有的数据都表明我们可以建设这个领域。

But that as quickly as we build it up, if we don't continue to invest in things that are hard for us, that we don't want to do-- that's the part that feels so Goggin-esque to me, that we don't want to do.

但是，一旦我们建立起来，如果我们不继续投资于那些对我们来说很难、我们不想做的事情——这对我来说就像戈金式的，我们不想做。

Like if you love the ice bath-- yeah, I love the ice bath-- and you go from 1 minute to 10 minutes, guess what, your anterior mid-cingulate cortex did not grow.

就像如果你喜欢冰浴——是的，我喜欢冰浴——你从 1 分钟到 10 分钟，你猜怎么着，你的前中扣带皮层没有生长。

And he always says, the amazing thing about addiction is there's a cure.

他总是说，毒瘾的神奇之处在于它是可以治愈的。

The problem is it only works one day at a time.

问题是它一次只能工作一天。

And so you have to renew it every day.

所以你必须每天更新它。

That's something that you have to develop.

这是你必须发展的东西。

You develop that over years, decades of suffering and going back into the suffer.

你会在数年、数十年的痛苦中发展出这种能力，然后又再次陷入痛苦。

That's why a lot of people who graduate Navy SEAL training, they want to know-- I talk about it very openly all the time.

这就是为什么很多从海豹突击队训练毕业的人都想知道——我一直非常公开地谈论这个问题。

A lot of guys don't want to go back into that water, don't want to go back into the hard stuff.

很多人不想再回到水里，不想再回到困难的地方。

And maybe not-- anything hard, anything hard in life, once you get through it, it's like you become a POW.

也许不是——任何困难，生活中的任何困难，一旦你克服了它，就像你变成了战俘。

Like how many POWs you know want to go back to POW camp?

就像你认识的有多少战俘想回到战俘营？

None.

没有任何。

When something sucks so bad in life-- this is on this that we're talking about now-- very few people want to go back.

当生活中出现如此糟糕的事情时——这就是我们现在谈论的——很少有人愿意回去。

They're happy they graduated.

他们毕业了，很高兴。

I realized I'm the same way.

我意识到我也是这样。

I don't want to go back.

我不想回去。

I have to go back.

我得回去了。

I must go back because that is exactly where all the knowledge of my life exists was back there in what you're exactly what you're talking about.

我必须回去，因为那正是我一生中所有知识存在的地方，就在你所说的那里。

Well, I didn't know anything about this.

嗯，我对此一无所知。

But how I grew a will was constantly doing these things to now it's just life.

但我的意志是如何不断地做这些事情而形成的，现在这就是生活。

I wake up.

我醒了。

While it still sucks, it's just life.

虽然还是很糟糕，但这就是生活。

You don't sit back and like, oh my god.

你不会坐下来然后说，天哪。

Like I have days I don't want to do.

就像我也有不想做的日子一样。

But I know I'm going to do it.

但我知道我会这么做。

I know from years of just doing it.

我从多年的实践中知道。

So that's beautiful.

所以那很漂亮。

And this is why I came on here with you today.

这就是我今天和你们一起来到这里的原因。

And I'm glad that you're talking about this because human beings need to hear this.

我很高兴你谈论这个，因为人类需要听到这个。

They need to stop hearing these hacks on this and that.

他们需要停止听到这些关于这个那个的黑客行为。

There's no fucking hack, bro.

没有他妈的黑客，兄弟。

There's no fucking hack.

没有他妈的黑客。

Yeah, you may this and that and saunas and all this shit that they-- yeah, it's great.

是的，你可以这样那样，还有桑拿房和所有这些东西——是的，这太棒了。

There is no fucking life hack.

没有他妈的生活窍门。

To grow that thing-- how do you grow it?

为了种植那个东西——你如何种植它？

Do it, and do it, and do it, and do it.

做，做，做，做。

That's the hack.

这就是黑客。

The hack is going to fucking suck.

黑客攻击将会非常糟糕。

And that's what I realized.

这就是我意识到的。

That's what I realized.

这就是我意识到的。

That's why I wanted to come on here today.

这就是我今天想来这里的原因。

I didn't want to come on here and talk about no fucking passion and purpose and how to get the fuck out of bed and how to hit a fucking alarm clock, all this catchphrase bullshit because that wasn't how I lived, wasn't how I lived.

我不想来这里谈论他妈的没有激情和目标，如何他妈的起床，如何按他妈的闹钟，所有这些口号废话，因为那不是我的生活方式，不是我的生活方式。

I lived, I woke up like every human being does and goes fuck, man.

我还活着，我像每个人一样醒来，然后就去他妈的，伙计。

I'm a fucking piece of shit today.

我今天真是个废物。

How the hell is this going to work out for me?

这对我来说到底会有什么结果？

And you fight that.

而你却与之抗争。

And you fight that.

而你却与之抗争。

You don't override it.

你不重写它。

There's no override button.

没有覆盖按钮。

It's the conversation in your head.

这是你脑子里的对话。

So how do you do that?

那么你该怎么做呢？

We don't have enough of these conversations about the real conversation that every human being is having.

我们对每个人都在进行的真实对话的了解还不够。

And they have no idea how to get out of it.

他们不知道如何摆脱困境。

But they do is that shit right there, man.

但他们所做的就是那一坨狗屎，伙计。

You got to build your will.

你必须建立你的意志。

How you build your will?

你如何建立你的意志？

Exactly what you said, man.

正是你所说的，伙计。

Exactly what you said.

正是你所说的。

And then I do forced reps.

然后我做强迫次数。

I love training with weights.

我喜欢负重训练。

I love doing sets to failure.

我喜欢做组到力竭的动作。

I even like forced reps.

我什至喜欢强迫重复。

But guess what?

但你猜怎么着？

I like forced reps.

我喜欢强迫次数。

So I'll tell you, they don't build my anterior mid-cingulate cortex because I like to do it.

所以我告诉你，他们不会构建我的前中扣带皮层，因为我喜欢这样做。

Anything you like to do is not going to enhance this aspect of willpower.

任何你喜欢做的事情都不会增强这方面的意志力。

And it seems so obvious once you hear it.

一旦你听到它，它就显得如此明显。

You kind of go, oh yeah, of course.

你就走吧，哦，是的，当然。

But I think you really close that loop for people when you share what you're sharing today and what you've shared elsewhere before as well.

但我认为，当你分享你今天分享的内容以及你之前在其他地方分享的内容时，你真的为人们关闭了这个循环。

When you're trying to explain the friction is the critical ingredient.

当你试图解释摩擦力是关键因素时。

And I think people think, oh, if it's effort, well, then I'm getting better.

我认为人们会想，哦，如果这是努力，那么我就会变得更好。

That's part of it, necessary, but not sufficient, as we say in science.

正如我们在科学中所说，这是其中的一部分，必要的，但还不够。

But the suck part, the haunt, being haunted, the stick, they're really unpleasant terms.

但糟糕的部分，闹鬼，被闹鬼，棍子，这些确实是令人不愉快的术语。

These are probably the most unpleasant terms we've ever used on this podcast.

这些可能是我们在此播客中使用过的最令人不快的术语。

Those are the-- those are the levers.

这些是——那些是杠杆。

Those are the gears.

这些是齿轮。

And without those, this thing that you're talking about, David Goggins, as a verb-- I sometimes make the joke, but it's not a joke.

如果没有这些，大卫·戈金斯，你所说的这件事，作为一个动词——我有时会开玩笑，但这不是一个笑话。

Goggins is a name, and it's a verb.

戈金斯是一个名字，也是一个动词。

People go, I'm on to Goggins that.

人们走了，我就去戈金斯那儿。

But that's, I think-- again, I'm not a psychologist.

但我想，我又不是心理学家。

But I think that's what you're talking about, the stick, the friction, being haunted.

但我认为这就是你所说的，棍子，摩擦，被困扰。

It's the suck part that grows this anterior mid-cingulate cortex.

正是吸吮部分生长了前中扣带皮层。

But what's so funny about it is even the richest of rich, who have everything, they always ask me this question.

但有趣的是，即使是最富有的富人，拥有一切，他们也总是问我这个问题。

I feel like I'm missing something.

我觉得我失去了一些东西。

I don't feel like I'm missing shit.

我不觉得我错过了什么。

I don't have what you all have.

你们都有的东西我没有。

But you will never in my life hear me tell you I'm missing something.

但你在我的一生中永远不会听到我告诉你我错过了什么。

And everybody is.

每个人都是。

They're missing this feeling.

他们缺少这种感觉。

I found it a long time ago.

我很久以前就发现了。

And I found it right there in that willpower thing.

我在意志力方面找到了它。

When you're nothing, nothing, and change yourself into something, like me, you call it happiness, peace, whatever the fuck you want to call it, people are missing exactly what went on with David Goggins.

当你什么都不是，什么都不是，然后把自己变成某种东西，就像我一样，你称之为幸福、和平，无论你想怎么称呼它，人们都在怀念大卫·戈金斯发生的事情。

Why don't you smile?

你为什么不笑？

I do.

我愿意。

I do.

我愿意。

But I figured something out.

但我想通了一些事情。

That's why I am never-- you never hear me say, I'm missing something.

这就是为什么我永远不会——你永远不会听到我说，我错过了一些东西。

I found it years ago.

我几年前就发现了。

You find it in the suck.

你会发现它很糟糕。

You find it in the suck.

你会发现它很糟糕。

And you find it repeatedly in the suck to the point where you know exactly who you are.

你会反复地发现它，直到你确切地知道自己是谁。

Most people are missing something because they don't know who they are.

大多数人都错过了一些东西，因为他们不知道自己是谁。

They never examined themselves.

他们从来不审视自己。

They've never done this experiment on themselves.

他们从未在自己身上做过这个实验。

The lab rat.

实验室老鼠。

We're all lab rats.

我们都是实验室老鼠。

But you're also the scientist.

但你也是科学家。

You create your own self.

你创造你自己。

Most people are missing something because there's so much trapped in there.

大多数人都错过了一些东西，因为里面有太多东西。

I don't even want to say potential.

我什至不想说潜力。

I think that's a word-- it's used out too much too.

我认为这就是一个词——它也被用得太多了。

There's so much in you that God or whoever the hell you believe in or if you're an atheist in you that you have not unlocked, that you walk around with this gorgeous wife or great husband and all this money.

你身上有太多的东西，上帝或任何你到底相信的人，或者如果你是一个无神论者，你还没有释放，你和这个美丽的妻子或伟大的丈夫和所有这些钱一起走来走去。

You're like, god, I feel like I'm missing something.

你就像，上帝，我觉得我错过了一些东西。

Yeah, because it's about 75% of you is still fucking in there, still chained up because you just didn't want to find your willpower, didn't want to find your soul, your will, your heart, your determination, your guts, your courage.

是的，因为大约 75% 的人仍然他妈的在那里，仍然被束缚，因为你只是不想找到你的意志力，不想找到你的灵魂，你的意志，你的心，你的决心，你的勇气，你的勇气。

And what that looks like, it looks scary, like you're little scary lab that went in.

它看起来像什么，看起来很可怕，就像你走进了一个可怕的小实验室一样。

Scary to wake up every day and say, I'm stupid, but I'm going to figure out a way to be smarter versus saying, man, I just can't do that.

每天醒来都害怕说“我很蠢”，但我会想办法变得更聪明，而不是说“伙计，我就是做不到”。

So you limit this box.

所以你限制了这个框。

So your box becomes so small of things you can do.

所以你能做的事情就变得很小了。

My box wasn't even a box.

我的盒子根本就不是盒子。

It was a fucking little pinhole.

那是一个该死的小针孔。

And then through examining myself, getting some willpower, some courage, it became bigger than this table.

然后通过审视自己，获得一些意志力，一些勇气，它变得比这张桌子还要大。

But that's what we all do.

但这就是我们所有人所做的。

That's why I wanted to come here today and talk to you about real shit, not no fucking hacks.

这就是为什么我今天想来这里和你们谈论真正的狗屎，而不是他妈的黑客。

There's no hacks, bro.

没有黑客，兄弟。

It's you against you.

是你反对你。

You against you.

你反对你。

And if you misunderstand that, you have a real problem, real problem.

如果你误解了这一点，你就会遇到真正的问题，真正的问题。

I can understand you misunderstand me, running down the street, shirt off, fuck this, no. Yeah.

我能理解你误解了我，在街上跑，脱掉衬衫，操这个，不。是的。

I can get it.

我能拿到。

I get it.

我得到它。

If you misunderstand what I'm saying right now today, the problem is you.

如果你误解了我今天所说的话，那问题就出在你身上。

And you don't want to fix it.

而且你不想修复它。

Or I think there's this big category of people, I'm realizing, as we have this conversation today that they're not super successful.

或者我认为有一大类人，我意识到，当我们今天进行这次谈话时，他们并不是超级成功。

They're not struggling.

他们没有挣扎。

They're successful enough that they never have to-- you can get to the point where you don't have to impose friction.

他们足够成功，以至于他们永远不需要这样做——你可以达到不需要施加摩擦的地步。

You even said it.

连你都说了。

Your bank account is in a place where you don't really need to do all the things you do, probably not even a small fraction of them.

您的银行帐户所在的位置并不需要您执行所有操作，甚至可能不需要执行其中的一小部分。

And I'll also tell you the exact opposite of what I've done.

我还会告诉你与我所做的完全相反的事情。

It's the truth.

这是事实。

It is the truth.

这是事实。

So imagine how much I've developed in that time frame.

所以想象一下我在这段时间内发展了多少。

But this is the scary thing.

但这才是可怕的事情。

Why most people don't want to do that and build that willpower is because it is scary.

为什么大多数人不想这样做并建立意志力，因为它很可怕。

It unlocks a whole bunch of things about who you are and who you're not.

它解开了关于你是谁和你不是谁的一大堆事情。

And a lot of people don't want to go down that journey to discover who they are and who they're not because it's not a pretty journey.

很多人不想踏上这段旅程来发现自己是谁和不是谁，因为这不是一个美好的旅程。

I mean, I've gone down it.

我的意思是，我已经下去了。

It's not like I went down it once.

我又不曾下去过一次。

I go down it all the time.

我总是往下走。

And when you unlock that-- and you can't just turn it off.

当你解锁它时 - 你不能只是将其关闭。

Like, people say, hey, how come you haven't retired yet?

人们会说，嘿，你怎么还没退休？

I built all this willpower.

我建立了所有这些意志力。

Do you think it's going to let me just retire because my knees hurt?

你认为我会因为膝盖受伤而退役吗？

It is telling me every morning-- I wake up, and I'm like, man, my knees hurt.

它每天早上都告诉我——我醒来后，我就想，伙计，我的膝盖受伤了。

My legs hurt.

我的腿受伤了。

My body hurts.

我的身体很痛。

But you can still run.

但你仍然可以跑。

So why aren't you running?

那你为什么不跑呢？

If you can still run-- there will be a time when you can't lace them up anymore.

如果你还能跑——总有一天你会无法再系鞋带。

But you can still run.

但你仍然可以跑。

So I still run.

所以我还是跑。

When the time comes I can't run, the body will say, you just can't run.

到了我不能跑的时候，身体会说，你就是不能跑。

But if I can still do something, that willpower that I have created, it makes me do it every fucking day.

但如果我仍然能做某事，我所创造的意志力就会让我他妈的每天都这么做。

And that's what they don't get.

这就是他们没有得到的。

What builds a human being is you start with the small building blocks.

构建人类是从小的构建块开始。

And before you know it, man, you become something that it doesn't even make sense to most people because it's just who you are now.

在你意识到之前，伙计，你已经变成了对大多数人来说甚至没有意义的人，因为这就是你现在的样子。

That's why I can still run at 50 with broke-- at 49 with broke down knees and broke down body because my body knows you still can.

这就是为什么我在 50 岁的时候仍然可以跑步，甚至在 49 岁的时候膝盖和身体都受伤了，因为我的身体知道你仍然可以。

Therefore, I do.

因此，我愿意。

Second you stop, the willpower is gone.

一旦停下来，意志力就消失了。

And that's beautiful.

那很漂亮。

I'm so glad you brought that to me because I always wondered, what's this separation thing now?

我很高兴你把这个带给我，因为我一直想知道，现在的分离是什么？

At 24 years old, I started building something that I didn't even know was going to be what it is now at 49.

24 岁时，我开始建造一些我什至不知道会变成现在 49 岁的样子的东西。

And that's all it was.

仅此而已。

It was just that.

就是这样。

Everyone's like, oh, you want the chocolate, chocolate, sex, cocaine.

每个人都会说，哦，你想要巧克力，巧克力，性，可卡因。

Yeah, that's all true.

是的，这都是真的。

It'll release dopamine.

它会释放多巴胺。

Pain releases dopamine.

疼痛会释放多巴胺。

The anterior mid-cingulate cortex can trigger the release of dopamine in response to this thing that we're calling friction.

前中扣带皮层可以触发多巴胺的释放，以响应我们所说的摩擦。

And that's a learned thing.

这是一件学到的事情。

That's something that no animal or human being comes into the world learning.

这是任何动物或人类来到世上都学不会的东西。

We all are averse to pain.

我们都厌恶痛苦。

And like pleasure, like sugar, fat.

和快乐一样，像糖、脂肪。

Don't like hot surfaces.

不喜欢热的表面。

But this is a structure that learns.

但这是一个可以学习的结构。

It has neuroplasticity, the ability to change throughout the entire life span.

它具有神经可塑性，即在整个生命周期中改变的能力。

And here's the part that I think, again, is just neuro nerd speak for what you already know and have done and exemplify, is that people say, oh, it has plasticity.

我再次认为，这只是神经书呆子所说的你已经知道、做过和举例说明的事情，人们说，哦，它具有可塑性。

You can change it.

你可以改变它。

But guess what?

但你猜怎么着？

It has plasticity in both directions.

它在两个方向上都具有可塑性。

It can grow.

它可以生长。

But just as easily as it can grow, it's like Silly Putty, it can shrink.

但就像它很容易生长一样，它就像橡皮泥一样，它也会收缩。

So it requires constant upkeep.

所以需要不断的保养。

And that answer isn't one that people are going to like.

人们不会喜欢这个答案。

They're like, give me the energy drink.

他们就像，给我能量饮料。

Give me the supplement.

给我补一下吧

Give me the-- give me the sauna protocol that's going to make my anterior mid-cingulate cortex-- there's someone out there right now who's going, wait, if I took transcranial magnetic stimulation and I stimulate-- yeah, you'd probably-- actually, they've done that.

给我 - 给我桑拿方案，这将使我的前中扣带皮层 - 现在有人正在那里，等等，如果我接受经颅磁刺激并且我刺激 - 是的，你可能 - 事实上，他们已经做到了。

They stuck a little wire during neurosurgery into this structure.

他们在神经外科手术期间将一根小线插入这个结构中。

This was actually discovered by a colleague of mine, Joe Parvizi.

这实际上是我的一位同事 Joe Parvizi 发现的。

Stimulate.

刺激。

And the patients go, I feel like there's a storm coming.

病人走了，我感觉暴风雨即将来临。

And they go, oh, is it scary?

他们说，哦，这可怕吗？

And they go, no, I want to go through it.

他们说，不，我想经历一下。

They come off the stimulation, and people are like-- this is the seat of what we're talking about.

他们摆脱了刺激，人们就像——这就是我们正在谈论的话题。

That's why I don't like talking about it, man.

这就是为什么我不喜欢谈论它，伙计。

I know I'm not crazy.

我知道我没有疯。

I know what I had to do to get where I had to go.

我知道我必须做什么才能到达我必须去的地方。

People look at it as crazy because there are people that just-- if you can't imagine yourself doing something, if you can't imagine yourself doing something, the person that's doing it is crazy because in your mind, the logic behind it, it doesn't compute.

人们认为这是疯狂的，因为有些人只是 - 如果你无法想象自己在做某事，如果你无法想象自己在做某事，那么做这件事的人就是疯狂的，因为在你的脑海中，其背后的逻辑，它无法计算。

Therefore, you have to give somebody a title.

因此，你必须给某人一个头衔。

And the title for me is usually he's crazy or he's this, he's that.

对我来说，头衔通常是他疯了，或者他是这样，他是那样。

No. No. For some reason, me wanting to be somebody so fucking bad in my life, I created that.

不。不。出于某种原因，我想成为我生活中如此糟糕的人，我创造了它。

And I've been trying to figure out years of my life trying to explain to people.

多年来我一直在试图弄清楚我的生活，试图向人们解释。

But even though you're explaining it now, this is the easy fucking part.

但即使你现在正在解释，这也是最简单的部分。

Them listening to this shit is the easy fucking part.

他们听这些狗屎是最容易的部分。

The part that why they're always be the ones of ones is because putting that practice, putting that into actual work, no, man.

他们之所以总是成为其中的一部分，是因为将这种实践，将其投入到实际工作中，不，伙计。

No. No. That's where the demons come in.

不，不，这就是恶魔进来的地方。

That's where you're like, I don't want to be better.

这就是你所说的，我不想变得更好。

I don't want to be better.

我不想变得更好。

If this is what it takes to be better, I don't want to be better.

如果这就是变得更好的必要条件，那么我不想变得更好。

So everybody's-- that's why there's a lot of average.

所以每个人——这就是为什么有很多平均水平。

And it makes me so fucking mad.

这让我非常生气。

Every day I walk this Earth, and I see average all over the fucking place.

我每天在地球上行走，看到的都是平均水平。

And they want to ask me, how did you do it?

他们想问我，你是怎么做到的？

I can't tell you how because you're not going to fucking-- you're not going to do it.

我不能告诉你怎么做，因为你不会他妈的——你不会这么做。

You're not going to do it you.

你不会这么做的。

You're just going to-- You're going to continue being like this every day you wake up.

你每天醒来都会继续这样。

Like you said, it's like, get the coffee.

就像你说的，就像，喝杯咖啡。

Make the pancakes.

做煎饼。

Kiss the girl.

亲吻那个女孩。

Kiss the kids.

亲吻孩子们。

You wake up, right to work.

你醒来，就可以去工作了。

Immediate, your mind is in action.

立刻，你的思想就开始行动了。

No one wants to do that.

没有人愿意这样做。

No one.

没有人。

And I don't blame them.

我不怪他们。

But don't be mad when you're laying there in your fucking bed, and you're in the fucking hospital, and you're 70, 80, 90 years old.

但是当你躺在他妈的床上，在他妈的医院里，而且你已经70、80、90岁的时候，别生气。

And you're thinking, man, I feel like I didn't fucking do something.

你在想，伙计，我感觉我他妈什么都没做。

Because you did.

因为你做到了。

You didn't do it.

你没有这么做。

You didn't do shit.

你没有做坏事。

You may have lived a great life, man, but you're always going to feel empty inside.

伙计，你可能过着美好的生活，但你内心总是感到空虚。

I don't feel empty.

我不觉得空虚。

So call me what you want.

所以你想怎么称呼我就怎么称呼我。

There's not one empty bone in my fucking body because I have figured out that really-- the magic potion, at least to my life.

我他妈的身体里连一根空骨头都没有，因为我真的发现了这一点——神奇的药剂，至少对我的生命来说是如此。

And it's very rewarding.

这是非常有益的。

With InsideTracker, they make it very easy, because they have a personalized platform, that allows you to see the levels of all those things, metabolic factors, lipids, hormones, et cetera.

有了 InsideTracker，他们就让这一切变得非常容易，因为他们有一个个性化的平台，可以让你看到所有这些东西的水平，代谢因素、脂质、激素等等。

But it gives you specific directives that you can follow that relate to nutrition, behavioral modification, supplements, et cetera that can help you bring those numbers into the ranges that are optimal for you.

但它为您提供了可以遵循的与营养、行为改变、补充剂等相关的具体指示，可以帮助您将这些数字调整到最适合您的范围。

If you'd like to try InsideTracker, you can go to insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，您可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's insidetracker.com/huberman.

同样，这是 insidetracker.com/huberman。

People like to talk about what they used to be able to do.

人们喜欢谈论他们过去能够做的事情。

I hear this a lot.

我经常听到这样的说法。

You should have seen me in high school.

你应该在高中时见过我。

I always laugh.

我总是笑。

Like, yeah, OK.

就像，是的，好吧。

Got it.

知道了。

And it's not just guys.

而且不仅仅是男人。

You should have seen me working out in high school.

你应该看看我在高中时锻炼的样子。

I was super fit.

我非常健康。

People will look back to a time where they felt like they were capable of something.

人们会回顾过去，觉得自己有能力做某事。

And now they're not.

但现在他们不是了。

And you kind of want to just grab them and go, wait.

你有点想抓住它们然后走，等待。

That was you then.

那就是那时的你。

It's you now.

现在是你了。

And but people tend to think about how the conditions that were around success must have been part of it.

但人们倾向于认为成功的条件一定是成功的一部分。

And you can understand why.

你可以理解为什么。

It's very rational.

这是非常理性的。

I was in that situation.

我当时就处于这种情况。

I was successful.

我成功了。

I'm in this situation.

我就是这种情况。

I'm not.

我不是。

That was the past.

那是过去的事了。

This is the present.

这就是现在。

Ergo, capable.

因此，有能力。

You see how people get into these loops.

你会看到人们是如何陷入这些循环的。

And as you mentioned, you spent the first 20 years of your life in extremely challenged circumstances.

正如您提到的，您生命的前 20 年是在极其困难的环境中度过的。

And then you can see how people get to a point where everything feels hard.

然后你就会看到人们是如何达到一切都变得困难的地步的。

Like, when you're 300 pounds-- I haven't ever been 300 pounds.

就像，当你 300 磅时——我从来没有达到过 300 磅。

But I can't imagine it feels good to get up and move around.

但我无法想象站起来走动的感觉有多好。

And it pulls all my sympathy.

这引起了我所有的同情。

But life is very hard for him and getting worse.

But life is very hard for him and getting worse.

He's a young guy with a lot of medical issues now, for obvious reasons.

由于显而易见的原因，他现在是一个有很多健康问题的年轻人。

And so I think people like that think, well, it's already hard.

所以我认为这样的人会想，嗯，这已经很难了。

Why would I make it harder?

Why would I make it harder?

Your message is a little different.

Your message is a little different.

And you have the life experience.

And you have the life experience.

And if you want to live with that, I'll support you in that.

如果你想忍受这一点，我会支持你。

If you're good with being who you are, that every day you wake up, and every day, you smell like shit because you can't wash your body well, and your skin is messed up because your health's so bad, and you can't put your clothes on right, you need help with that.

如果你擅长做自己，每天醒来，每天都闻起来像屎，因为你不能好好清洗你的身体，你的皮肤因为你的健康状况太糟糕而变得一团糟，你不能正确穿衣服，你需要帮助。

You need help like-- when I was 300 pounds, I needed help wiping my ass.

你需要帮助——当我 300 磅的时候，我需要帮助擦屁股。

That makes you feel good?

That makes you feel good?

Nothing I can say to you.

Nothing I can say to you.

If every day you wake up with this-- see, people are haunted.

如果你每天醒来都会看到这样的景象——看，人们都闹鬼了。

But they obviously like horror films because they keep watching the same fucking movie.

但他们显然喜欢恐怖片，因为他们一直在看同一部电影。

I don't like horror films.

I don't like horror films.

A lot of people like horror films.

A lot of people like horror films.

So I don't say much to them.

所以我对他们不多说。

I say exactly what I said to you right there because I was once you.

我说的正是我当时对你说的话，因为我曾经是你。

I didn't like horror films, so I changed it.

I didn't like horror films, so I changed it.

Some people are just-- they become-- like you said, it gets real small when you're lazy and you're fat, your will.

有些人只是——他们变得——就像你说的，当你又懒又胖时，你的意志就会变得很小。

Their will is so small that they don't have any.

Their will is so small that they don't have any.

And you can't give it to them.

And you can't give it to them.

There has to be something-- this is what I'm talking about now because this isn't a hack.

一定有什么东西——这就是我现在所说的，因为这不是黑客。

This has to be in you.

这必须在你身上。

Something in you has to wake up.

Something in you has to wake up.

And usually, the only person that can wake it up is you.

通常，唯一能唤醒它的人就是你。

Sometimes you can read a David Goggins book because I was all this shit and then a lot more of fucked up.

有时候你可以读一本大卫·戈金斯的书，因为我就是这么糟糕，然后又更糟糕了。

But if you don't have a little flame, just barely-- you're done.

但如果你没有一点火焰，只是勉强——你就完了。

I can't light it for you.

我不能为你点燃它。

And that's the harsh reality of this life that I want to get across so fucking bad.

这就是我非常想了解的生活的残酷现实。

You can watch me.

你可以关注我。

You can watch you.

你可以看着你。

You can watch fucking Rogan and Cameron Hanes, all these motherfuckers.

你可以看他妈的罗根和卡梅伦·哈内斯，所有这些混蛋。

You can go to Tony Robbins's fucking bullshit, all this shit.

你可以去看托尼·罗宾斯的那些该死的废话，所有这些废话。

You can do all this shit.

你可以做所有这些狗屎。

You're going to keep going back and keep spending money and spending money and spending money with no results.

你会继续回去，继续花钱，花钱，花钱，却没有任何结果。

You're going to wonder, wow.

你会想知道，哇。

Maybe let me go try out David Goggins.

也许让我去试试大卫·戈金斯。

He ain't going to fucking help you.

他他妈的不会帮你的。

You have to explore, examine the insides of yourself.

你必须探索、审视自己的内心。

And what do you really want out of life?

你真正想要从生活中得到什么？

Your friend and a lot of people out here just don't fucking want it.

你的朋友和这里的很多人就是不想要它。

So guess what?

那么你猜怎么着？

Have fun with your life.

享受你的生活。

Go from 300 to 350 to 400 to 450 to 500 because you don't want it.

从 300 到 350 到 400 到 450 到 500，因为你不想要它。

And that's the harsh reality.

这就是残酷的现实。

I can't give you shit.

我不能给你狗屎。

You can't give them shit.

你不能给他们狗屎。

We can give you ideas.

我们可以为您提供想法。

But end of the day, when I was losing the weight, I had to miserably wake up every morning in the cold because it was Indiana, November, when it started.

但一天结束时，当我减肥时，我每天早上都不得不在寒冷中痛苦地醒来，因为那是印第安纳州，十一月，它开始的时候。

I was miserable.

我很痛苦。

This is your new life.

这是你的新生活。

Take it or leave it.

要么接受，要么离开。

There's no happiness about it.

没有什么幸福可言。

There's no peace behind it.

其背后并没有和平。

It sucks.

太糟糕了。

It just fucking sucks.

这真是太糟糕了。

And that's the one thing, if I could teach anybody anything, it just fucking sucks.

这就是一件事，如果我能教任何人任何东西，那就太糟糕了。

And it's going to continue to suck.

而且它还会继续糟糕。

And then one day, you'll get to a special part in your life that it might get a little bit better.

然后有一天，你会进入生活中的一个特殊部分，它可能会变得更好一点。

But to lose the weight you have to lose, my friend, sorry.

但要减肥你就必须减肥，我的朋友，抱歉。

It's going to suck every fucking day because then when you're 300 pounds, you're going to go out to lose weight, you could probably get injured.

这他妈的每一天都会很糟糕，因为当你体重达到 300 磅时，你要出去减肥，你可能会受伤。

So then you got to work on the injury.

那么你就得处理伤病了。

And then you get even more depressed.

然后你会变得更加沮丧。

This is what I went through.

这就是我所经历的。

And then you're hungry because now you're depressed.

然后你会感到饥饿，因为现在你很沮丧。

It's just a vicious cycle.

这只是一个恶性循环。

And if you're not strong mentally and you have no willpower, you're going to continue falling back in this hole versus the man that sits back and goes, all right, motherfucker.

如果你的精神不坚强，你没有意志力，你就会继续在这个洞里倒退，而那个人会坐下来，好吧，混蛋。

This is why I cuss because this is what is in me.

这就是我咒骂的原因，因为这就是我的本性。

This is what it took for me to be me.

这就是我成为我所需要的。

Sorry.

对不起。

It didn't take, hey, OK, we're going to do this today.

这并不需要，嘿，好吧，我们今天就这么做。

No. This fucking really sucks.

不，这他妈的真的很糟糕。

This is real, dude.

这是真的，伙计。

This is real.

这是真的。

And every day, I'm set back.

每一天，我都感到沮丧。

I'm set back.

我退缩了。

I'm set back.

我退缩了。

I'm set back.

我退缩了。

So this is what I would tell your boy.

这就是我要告诉你的孩子的话。

This is exactly what I'd tell him.

这正是我要告诉他的。

Every day you wake up, you're going to probably be set back for the first four weeks before you lose significant weight because the mind is going to be fucking with you the whole time.

每天你醒来，在体重显着下降之前的前四个星期，你可能会遇到挫折，因为头脑会一直在困扰着你。

There's no dopamine.

没有多巴胺。

There's no dopamine in there at 300 pounds.

300磅的东西里没有多巴胺。

You got nothing.

你什么也没有。

Your hormones are shot.

你的荷尔蒙被射杀了。

You have to envision something that is more powerful than you.

你必须想象出比你更强大的东西。

Something has to get you out of bed.

必须有什么东西让你起床。

And you have to create it.

你必须创造它。

It has to be false because you're not it.

它一定是假的，因为你不是它。

You're a fat piece of shit.

你就是个胖子。

And that's the reality of it.

这就是事实。

So you have to create a false reality, to live in that just to get to work on yourself.

所以你必须创造一个虚假的现实，生活在其中，才能为自己努力。

That's the reality.

这就是现实。

Don't eat until 2:00 PM.

下午 2:00 之前不要进食。

Get on an exercise bike, and pedal in the morning like someone's chasing you with a poison dart until you want to puke.

骑上健身自行车，早上踩踏板，就像有人用毒镖追你一样，直到你想吐为止。

And I was kind of half-joking.

我是半开玩笑的。

And then two months later, he was, like, I haven't had a drink.

两个月后，他说，我没有喝酒。

I lost 30 pounds.

我减掉了 30 磅。

He lost those 60 pounds.

他减掉了 60 磅。

He never went back.

他再也没有回去。

Now, he's super fit.

现在，他非常健康。

It's amazing.

太棒了。

So some people flip the switch.

所以有些人打开了开关。

He is very self-critical by nature.

他生性非常自我批评。

And the other day, I was like, man, I got to tell David about this because my new thing is I start no matter what time it is.

有一天，我想，伙计，我必须告诉大卫这件事，因为我的新事情是无论什么时间我都会开始。

If I wake up in the middle of the night-- I got a friend.

如果我半夜醒来——我就会有一个朋友。

He paints in the middle of the night.

他在半夜作画。

I'm like, you're an insomniac?

我想，你是一个失眠症患者吗？

He's like, I don't know.

他就像，我不知道。

I just do it.

我只是这么做。

Then sometimes he goes back to sleep.

然后有时他会回去睡觉。

Sometimes he doesn't.

有时他不这样做。

Everyone's got their thing.

每个人都有自己的东西。

But I thought about this.

但我想到了这一点。

I'm like, no more am I going to say I'm starting at 1:00 because I know me.

我想，我不会再说我是从 1:00 开始的，因为我了解我自己。

If I miss the 1:00 ding and then my pen's not hitting the paper or I'm not typing on the keyboard, I'm not going to do it.

如果我错过了 1:00 的钟声，然后我的笔没有敲到纸上或者我没有在键盘上打字，我就不会这样做。

But That's a self-admitted weakness.

但这是一个自我承认的弱点。

I don't have the-- I'm not good enough, smart enough.

我没有——我不够优秀，不够聪明。

I'm not talented enough to do that.

我没有足够的天赋来做到这一点。

Some people are.

有些人是。

Some people can start at 1:00.

有些人可以从 1:00 开始。

Some people don't have to start at all.

有些人根本不需要开始。

If you lack talent, you can't sit back and say, I'll start in half an hour.

如果你缺乏天赋，你就不能坐下来说，我半小时后就开始。

I can't do that.

我不能那样做。

I got to start now.

我现在必须开始了。

And after I get back from starting, I got to start again.

当我从起点回来后，我必须重新开始。

And then when I get done with that run or that study session, if it wasn't good enough, I got to go back again because repetition is what taught me everything.

然后，当我完成跑步或学习课程时，如果还不够好，我必须再次回去，因为重复教会了我一切。

So you can honestly outwork anything.

所以你可以诚实地胜过任何事情。

But it's that you, obviously, are a very talented man.

但很明显，你是一个非常有才华的人。

But yeah, I think certain things over time, I feel like talent or gifts or whatever you want to call them, but there are many things that are exceedingly difficult for me.

但是，是的，随着时间的推移，我认为某些事情，我感觉像是天赋或天赋，或者无论你想怎么称呼它们，但有很多事情对我来说非常困难。

And I have learned from your example.

我从你的例子中吸取了教训。

I know that you are very both humble and very clear that you don't have-- you say, you're not going to get it by examining you.

我知道你非常谦虚，也非常清楚你没有——你说，通过检查你是无法得到它的。

But I think the way you're sharing today and the way you've shared it on other podcasts before, there are pieces that really help people feel into the process of what you're talking about today.

但我认为你今天分享的方式以及你之前在其他播客上分享的方式，有些片段确实可以帮助人们感受到你今天谈论的内容的过程。

We're elaborating on it, I think, a lot, this notion of being haunted and the stick.

我想，我们正在详细阐述这个关于闹鬼和棍棒的概念。

I mean, of course, of course, now it makes so much sense why you don't want to talk about sleep or rest or recovery because that's-- sure, that's important.

我的意思是，当然，当然，现在你不想谈论睡眠、休息或恢复就很有意义了，因为那是——当然，这很重要。

I've heard you say, yes, you sleep.

我听到你说，是的，你睡觉。

Yes, you eat.

是的，你吃。

Yes, you hydrate.

是的，你要补充水分。

Yes, you will stretch your psoas or whatever.

是的，你会伸展你的腰肌或其他什么。

But it's funny how that becomes the viral message.

但有趣的是，它如何成为病毒式传播的信息。

And I realized, as I got older, that all these things are important.

随着年龄的增长，我意识到所有这些事情都很重要。

But for me to stop stuttering, I got to build fucking confidence.

但为了让我不再口吃，我必须建立他妈的自信。

And speech therapy didn't help that.

言语治疗对此没有帮助。

Nothing helped that.

没有任何帮助。

I have to forgo a lot of shit to be as fucked up as I am to build confidence, for me to stand in a fucking room of 10,000-- of one person, and not and be like, oh, and put my head down.

我必须放弃很多东西，才能像我现在这样操蛋，才能建立信心，才能站在一个他妈的、有 10,000 人的房间里，只有一个人，而不是说，哦，低下头。

Let me look around.

让我环顾四周。

Let me read these paragraphs first.

让我先读一下这些段落。

And then before I read the paragraphs, because they're calling me next, let me just leave the room because I'm going to stutter.

然后在我读这些段落之前，因为他们接下来要给我打电话，让我离开房间，因为我会结巴的。

That's a miserable life.

那是一种悲惨的生活。

And that's one of many things I did besides lying, besides being insecure, besides being immature, besides being fat, besides being one of the only Black kids in my school.

除了撒谎、缺乏安全感、不成熟、肥胖、成为学校里唯一的黑人孩子之一之外，这是我所做的许多事情之一。

There's a lot of things I had to overcome to gain confidence.

为了获得自信，我必须克服很多事情。

And in doing so, a lot of that had to go.

在这样做的过程中，很多东西都必须被放弃。

A lot of it.

很多。

So I became the guy that became, once again, misunderstood.

于是我就成了那个再次被误解的人。

You only sleep four hours a day, two hours a day?

你一天只睡四个小时，一天两小时？

Sometimes you don't sleep at all?

有时你根本不睡觉？

Like, what's this, and what's this, and what's this?

比如，这是什么，这是什么，这是什么？

I know it's all important.

我知道这都很重要。

I can't.

我不能。

Something's got to go.

有些事必须走了。

For me to get confidence, because confidence is the building block of where I'm trying to go, for me to gain confidence in myself, this fucked up kid has got to do a lot of fucked up shit to gain confidence.

为了让我获得自信，因为自信是我想去的地方的基石，为了让我对自己有信心，这个该死的孩子必须做很多该死的事情才能获得自信。

And along the way, the stutter went away.

一路上，口吃就消失了。

And I gained confidence.

我获得了信心。

And now, my life is a little bit more-- there is no balance.

现在，我的生活变得更加不平衡。

There is no balance.

没有平衡。

It's a little bit more what it should be for a lot of people.

对于很多人来说，这有点多了。

But there'll never be balance because confidence is something that you're constantly-- confidence and belief you're building every day.

但永远不会有平衡，因为信心是你不断建立的东西——你每天都在建立的信心和信念。

And so something's got to give.

所以必须付出一些东西。

And I'm willing to forego a lot of things to have that because I know if you want to give somebody kryptonite, take that shit away from them.

我愿意放弃很多东西来获得它，因为我知道如果你想给某人氪石，就把那些东西从他们身上拿走。

So yeah, I don't sleep sometimes.

所以是的，我有时不睡觉。

And sometimes I don't eat the right way.

有时我的饮食方式不正确。

And sometimes I don't do this and do that and whatever, man.

有时我不做这个，做那个，等等，伙计。

But you put me in a room of 10,000 people any time of the day, and I'll walk in there thinking I'm the baddest motherfucker in here because I know what it took to be on this stage.

但你在一天中的任何时候都把我放在一个有 10,000 人的房间里，我走进那里时会想我是这里最糟糕的混蛋，因为我知道登上这个舞台需要付出什么。

And a lot of people would not do that.

很多人不会这样做。

So that's what it takes.

这就是所需要的。

Like, you got this, baby.

就像，你得到了这个，宝贝。

You can go.

你可以走了。

And you're like, yeah.

你就像，是的。

I got this.

我明白了。

She said I got this.

她说我得到了这个。

Feels great to finish something and share with someone, share a meal, get the hug.

完成某件事并与某人分享、共享一顿饭、得到拥抱的感觉真好。

But there's another side to all of that that I'd like to learn more about from you, which is there's a warm body next to you in bed in the morning.

但我想从你那里了解更多关于这一切的另一面，那就是早上床上有一个温暖的身体在你旁边。

You don't want to get up.

你不想起来。

They also have needs.

他们也有需求。

You've got your mission that people sometimes need things from us.

您的使命是人们有时需要我们的东西。

But also, oftentimes, the people that love us most, that truly love us and that want to support us, don't understand this thing.

但很多时候，那些最爱我们、真正爱我们、想要支持我们的人并不理解这一点。

And they're the first people to tell us, like, listen.

他们是第一批告诉我们的人，比如，听听。

Take a day off.

请一天假。

And then this whole cycle, at least in my head, goes off, like, you just want a vacation.

然后整个循环，至少在我的脑海里，就开始了，就像，你只是想要一个假期。

And then it's almost like a paranoia.

然后这几乎就像一种偏执狂。

I'm not saying anything nice about myself right now.

我现在不会对自己说任何好话。

Those who are part of my family, I give them everything they need so they can leave me the fuck alone.

对于那些属于我家庭的人，我给了他们所需的一切，这样他们就可以别管我了。

I make sure you're happy as fuck because I got to go to work.

我确保你他妈的很高兴，因为我要去上班。

And I don't mean smokejumping.

我指的不是跳烟。

I don't mean running.

我不是说跑步。

I mean all of it.

我的意思是所有这些。

It takes every-- I can't have you in my fucking shit.

这需要一切——我他妈的不能让你进来。

I can't.

我不能。

So I know for me to have a family, I gotta make sure that you realize I'm going to give you everything you need.

所以我知道为了我有一个家庭，我必须确保你意识到我会给你你需要的一切。

So when you start bitching at me, I'm going to say, look, hang on.

所以当你开始对我发牢骚时，我会说，听着，坚持住。

I dedicated my life to give you everything you need.

我奉献了我的一生来为你提供你所需要的一切。

I need this time right here for me to be the best I can be because this journey started without anybody.

我需要这段时间让我做到最好，因为这段旅程是在没有任何人的情况下开始的。

And I make sure everybody knows that who comes in my life.

我确保每个人都知道谁进入了我的生活。

I've been left-- think about it.

我已经被留下了——想想吧。

I was left alone at a young age to figure this shit out.

我在很小的时候就被留下独自解决这个问题。

I figured it out for myself and have been very successful for myself.

我自己解决了这个问题，并且自己也取得了很大的成功。

No one's going to come in here and fuck with my shit.

没有人会进来操我的狗屎。

That's why I make sure I will take care of whatever you need.

这就是为什么我确保我会满足你的任何需要。

Whatever you need from me, you got it.

无论你需要什么，我都会给你。

Money, house, my love, my support, I'm going to give you everything you need.

金钱、房子、我的爱、我的支持，我会给你你需要的一切。

That said, I do it the highest level possible.

也就是说，我会尽可能做到最高水平。

And I'm saying that with Jennifer in the next room.

我是对隔壁房间的詹妮弗说的。

So please come here and say something if it's wrong, Jennifer.

所以，如果有什么不对的地方，请到这里来说说，詹妮弗。

I don't give a fuck.

我不在乎。

Say what you got to say.

说出你要说的话。

So then when it's time for me to go to work, I expect you to do the same for me because it takes every bit of me to do what I have to do.

因此，当我去上班的时候，我希望你也为我做同样的事情，因为我需要全力以赴去做我必须做的事情。

So I make sure that I'm very unbalanced from my family so I can be exactly that unbalanced for myself.

所以我确保我与家人之间非常不平衡，所以我对自己也可能如此不平衡。

And that's how I do it.

我就是这么做的。

I let people know right up front, I'm not what you want in a man.

我一开始就让人们知道，我不是你想要的男人。

I guarantee that.

我保证。

There's going to be a lot of late nights, a lot of early mornings, a lot of times where I got to be by myself thinking about the process that is next in my mind.

会有很多个深夜，很多个清晨，很多时候我必须独自思考我脑海中的下一个过程。

I can't have aggravation.

I can't have aggravation.

I can't have this.

我不能要这个。

Can't have that.

不能有那个。

There's a lot of things.

有很多事情。

But I let them know up front.

但我提前让他们知道了。

I'm very vocal about that.

我对此非常直言不讳。

Sometimes relationships work for me.

有时人际关系对我有用。

Sometimes they didn't.

有时他们没有。

But that's who I am.

但这就是我。

One thing I did wrong in my life was I tried for so many years to please people.

我一生中做错的一件事就是多年来我一直试图取悦别人。

And I did it at the expense of myself.

而我却以牺牲自己为代价做到了这一点。

I was leaving a lot in the tank.

我在水箱里留下了很多东西。

And when you do that, you stop living.

当你这样做时，你就停止了生活。

But the person in your life is happy as fuck because you're giving them everything they want.

但你生命中的那个人却非常幸福，因为你给了他们他们想要的一切。

They have their-- their life is full.

他们有他们的——他们的生活很充实。

But you feel empty.

但你却感到空虚。

And that's not a relationship to me.

这与我没有关系。

So for me, it's important that you know exactly who I am because this is what life made.

所以对我来说，重要的是你确切地知道我是谁，因为这就是生活所创造的。

And I'm not trying to change it because I just figured it out.

我并不想改变它，因为我只是想明白了。

So I'm not trying to compromise David Goggins.

所以我并不是想妥协大卫·戈金斯。

I would never, ever compromise David Goggins.

我永远不会向大卫·戈金斯妥协。

That doesn't mean I won't give you what you need and what you want and what you desire.

这并不意味着我不会给你你需要的、你想要的和你渴望的。

But I don't need money.

但我不需要钱。

I don't need fame.

我不需要名气。

I don't need shit.

我不需要狗屎。

So I give it all away.

所以我把一切都放弃了。

What I do need is to make sure that that willpower is worked on every fucking day and every night for the rest of my life because that's the one thing that's going to keep me feeding you, keeping you where you need to be, because once that willpower is gone, 300-pound David Goggins, he may not look like it, but I will walk around with it.

我真正需要的是确保我余生的每一天每一夜都发挥出这种意志力，因为这是我能够养活你、让你保持在你需要的地方的一件事，因为一旦意志力消失，300磅重的大卫·戈金斯，他可能看起来不像这样，但我会带着它到处走。

So the things that are important to you in life, you must do always.

因此，生活中对你来说重要的事情，你必须一直做。

Or you're nobody.

或者你什么都不是。

And that's how I handle relationships.

这就是我处理人际关系的方式。

I went to a school where there were a lot of Black kids.

我去了一所有很多黑人孩子的学校。

A lot of Black kids didn't want to be in special ops.

许多黑人孩子不想参加特种部队。

I never talked about special ops to Black kids.

我从来没有和黑人孩子谈论过特殊行动。

Why?

为什么？

I was wondering what-- I'm not going to fit in.

我在想什么——我不会融入其中。

That's not what they do.

他们不是这么做的。

A lot of Black kids don't do that kind of shit.

很多黑人孩子不会做这种事。

So whatever I wanted to do, no one really knew the real me growing up because I never wanted anybody to know the real me.

所以无论我想做什么，在成长过程中没有人真正了解真实的我，因为我从来不想让任何人了解真实的我。

I was always afraid of what you might say or how you're going to feel or whatever.

我总是害怕你会说什么或者你会有什么感觉等等。

You got feelings.

你有感觉。

You have a life that you have to live.

你有你必须过的生活。

So it's important that whatever's on your mind, you let that person know.

因此，重要的是，无论您想到什么，都要让那个人知道。

Therefore, you're giving them the option to be with you or not.

因此，你给了他们是否和你在一起的选择。

This is who I am.

这就是我。

If you don't like it, that's good, man.

If you don't like it, that's good, man.

I got it.

我得到了它。

But this is David Goggins.

但这是大卫·戈金斯。

So that honest conversation is very important, man, so everybody knows where they stand.

因此，诚实的对话非常重要，所以每个人都知道自己的立场。

That person may not be for you.

那个人可能不适合你。

And that's all good.

这一切都很好。

And I do feel for the generation coming up because we didn't have social media and all of that.

我确实对即将到来的一代有感触，因为我们没有社交媒体之类的东西。

Again, just walled off from that.

再说一次，只是与此隔绝。

There's a real benefit from just not paying attention.

不注意确实有好处。

How I don't care who-- you're going to-- you're going to judge me?

我怎么不在乎谁——你会——你会评判我？

You're going to judge me?

你要审判我吗？

What have you done in your life?

你一生中做过什么？

So me, being so honest and so upfront and so truthful, that came with me finally figuring out who I was, but also conquering David Goggins, the demons of David Goggins.

所以我，如此诚实、如此坦率、如此真实，最终让我弄清楚了我是谁，同时也征服了大卫·戈金斯，大卫·戈金斯的恶魔。

Therefore, now, you're just an open book.

因此，现在，你只是一本打开的书。

You look at somebody, look them right in the eye.

你看着某人，直视他们的眼睛。

Tell me exactly who the fuck you are.

准确地告诉我你到底是谁。

You walk away.

你走开。

I'm good, bro, because I know exactly what this journey took to get here.

我很好，兄弟，因为我清楚地知道这段旅程需要经历什么才能到达这里。

And that gives you a fire and a passion that people can call you nigger, they can call you-- if you're a lesbian or gay or bise-- call me whatever the fuck you want.

这会给你带来火焰和激情，人们可以称你为黑鬼，他们可以称你——如果你是女同性恋、男同性恋或双性恋——你想怎么称呼我就怎么称呼我。

If you put yourself in the fire and you come out every fucking day like this, brush it off, not scared to go back in there again, come on, man.

如果你把自己扔进火里，每天都像这样出来，把它擦掉，不要害怕再次回到那里，来吧，伙计。

Your truth is real.

你的真理是真实的。

You come out every day, man, with a way of talking to people that people don't have because there's no truth behind them.

伙计，你每天都以一种人们没有的方式与人交谈，因为他们背后没有真相。

And the truth is the starting line.

而真相就是起跑线。

When you sit down the ugly mirror and say, I'm this, I'm this, I'm this and this, you finally started your life.

当你坐在丑陋的镜子前说，我是这个，我是这个，我是这个还是这个时，你终于开始了你的生活。

Maybe 40 years old.

也许40岁了。

Maybe 40 years old, five, six kids, wife.

也许40岁，有五个、六个孩子，还有妻子。

But the second you look in that mirror and you say, I'm this, I'm this, I'm this, I'm this, I'm this, well, basically, I'm not this, I'm not this, I'm not this, I can't do this, I can't do this, I'm all these insecurities, your life finally started.

但是当你看着镜子的那一刻，你说，我是这个，我是这个，我是这个，我是这个，我是这个，好吧，基本上，我不是这个，我不是这个，我不是这个，我不能这样做，我不能这样做，我充满了不安全感，你的生活终于开始了。

And once you start that life, man, the truth comes out big time because you no longer care.

一旦你开始那样的生活，伙计，真相就会大白于天下，因为你不再关心了。

So that's the problem.

这就是问题所在。

Most people just don't want to have that conversation to the point where they can go on stage and a million people and say, I'm all of this.

大多数人只是不想进行这样的对话，以至于他们可以走上舞台对一百万人说，我就是这一切。

And have a good day.

祝你有美好的一天。

See you.

再见。

It's empowering.

它充满力量。

It's very empowering.

这是非常有力量的。

But you've talked about this before in reference to the SEAL Teams.

但你之前已经在提到海豹突击队时谈到过这一点。

We both know a lot of people in that community.

We both know a lot of people in that community.

And the Teams component is a big part of it for a lot of people.

对于很多人来说，Teams 组件是其中的重要组成部分。

And it's a wonderful thing.

And it's a wonderful thing.

But there's a danger to that dopamine hit, for lack of a better way to put it, from we can only derive when it's coming from the outside.

但多巴胺的刺激存在危险，因为缺乏更好的表达方式，我们只能从外部获取它。

You're talking about being able to either say, good job, but also, just look to one's own personal history and say, I've done hard things.

你说的是既可以说“干得好”，也可以看看自己的个人经历并说“我做了一些艰难的事情”。

And I can do it again and again because I do it again and again and again.

我可以一次又一次地这样做，因为我一次又一次地这样做。

You're talking about parenting yourself, inspiring yourself, scaring yourself, all of that from the inside.

你说的是养育自己、激励自己、吓唬自己，所有这些都是发自内心的。

So very different than the way we're raised, which is to figure out how to get the biscuit.

这与我们的成长方式非常不同，我们的成长方式是弄清楚如何获得饼干。

Man, I've trained 99% of my life alone.

Man, I've trained 99% of my life alone.

No one patted me on the back.

No one patted me on the back.

I did all of the work alone.

我一个人完成了所有的工作。

And while I'm still hard on myself, I know what I did.

虽然我仍然对自己很严格，但我知道我做了什么。

So whenever times get bad for me, people are all this, who's going to carry the boats and lo-- that's real.

所以每当我的日子不好过的时候，人们都是这样的，谁来扛船，瞧——这是真的。

I hate that people know me for that guy because that guy is not every fucking day.

我讨厌人们因为那个家伙而认识我，因为那个家伙并不是每天都在。

When they see me, they want that energy.

When they see me, they want that energy.

That's not me every day.

这不是每天的我。

I can extract it immediately when I need to because when you train alone-- and I lived alone for so many years in this misery.

当我需要的时候我可以立即提取它，因为当你独自训练时——而我在这种痛苦中独自生活了这么多年。

And you're able to get out by yourself.

And you're able to get out by yourself.

I can take myself to such a level of real passion and purpose.

我可以让自己达到真正的热情和目标的水平。

And the feeling I get is something I can't even explain by mys-- I don't need anyone.

我得到的感觉是我自己无法解释的——我不需要任何人。

That's why people come to me to motivate them.

这就是为什么人们来找我来激励他们。

No one can motivate me.

没有人能激励我。

I have a resume full of fucking motivation that whenever I'm down, I'm like, oh hang on, motherfucker.

我的简历充满了他妈的动力，每当我情绪低落时，我就会说，哦，坚持住，混蛋。

Oh, you know the truth.

哦，你知道真相。

You know the truth.

你知道真相。

You know the darkness of the fucking dungeons and the fucking demons that fly.

你知道该死的地牢的黑暗和飞翔的该死的恶魔。

And then from there, it's like, OK.

然后从那里开始，就好像，好吧。

You were there.

你当时就在那里。

You know this.

你知道这一点。

There was no one there to pick up the rucksack, to pick up the boat, to pick up the log, to go in there.

那里没有人去收拾背包，收拾船，收拾木头，进去。

It was you.

是你。

It was you.

是你。

There was no pat on the fucking back at 300, at 275, at 250, at 220.

300、275、250、220 时都没有人拍拍他的背。

No. That was you.

不，那是你。

So those things that come out of me, that extract from me in the darkness, people are looking for that pat on the back.

所以那些从我身上出来的东西，那些在黑暗中从我身上提取出来的东西，人们正在寻找那种拍拍我的背的东西。

Where is it?

它在哪里？

Oh, I don't need it because what I've done is in the fucking unseen work.

哦，我不需要它，因为我所做的都是他妈的看不见的工作。

I built Frankenstein.

我建造了弗兰肯斯坦。

So whenever shit gets nasty, David Goggins goes, you had nobody anyway, motherfucker.

所以，每当事情变得令人讨厌时，大卫·戈金斯就会说，无论如何你都没有人，混蛋。

So see how I'm talking to myself right now?

那么看看我现在是如何自言自语的？

That's me.

这就是我。

That's shit fires me the fuck up.

这真是他妈的让我兴奋不已。

That shit makes me fucking nuts.

这该死的事让我发疯。

You had nobody anyway, motherfucker.

反正你也没有人，混蛋。

Look around you.

看看你的周围。

There was no fucking team.

There was no fucking team.

It was you.

是你。

There was no weight loss program or mom and dad waking you up, saying you can do it, you can be better, trying to build belief.

没有减肥计划，也没有爸爸妈妈叫醒你，说你可以做到，你可以变得更好，试图建立信念。

You built belief when you had nothing.

当你一无所有的时候你就建立了信念。

Rock bottom.

最低点。

You did that.

你做到了。

So as times get hard for me, the truth comes out.

因此，当我的日子变得艰难时，真相就会浮出水面。

And my truth is powerful as fuck.

我的真理他妈的非常强大。

It's real.

这是真的。

It's tangible.

这是有形的。

I feel it.

我感觉到了。

It comes out of my brain as I speak about it.

当我谈论它时，它就从我的大脑中冒出来。

I'm reliving every single dark moment of my life to be here.

来到这里，我正在重温我生命中的每一个黑暗时刻。

So that is what people don't get.

所以这是人们得不到的。

That is what motivates David Goggins is the unseen work.

这就是大卫·戈金斯看不见的工作的动力。

But everybody needs that pat on the back.

但每个人都需要别人的鼓励。

They need that training partner.

他们需要那个培训伙伴。

They need that accountability coach.

他们需要责任教练。

I don't need that shit.

我不需要那个狗屎。

And neither do they.

他们也没有。

But it's what we've trained ourselves to believe that we need.

但这是我们训练自己相信我们需要的。

All I got to do is flip my brain.

我所要做的就是转动我的大脑。

Put my finger in there and say, OK, that's a good one.

把我的手指伸进去然后说，好吧，这很好。

It's all I got to do, man.

这就是我要做的一切，伙计。

I got the Rolodex.

我拿到了名片盒。

I'm just like, go fuck yourself, Goggins.

我就想，去你妈的吧，戈金斯。

And oh, but you won.

哦，但是你赢了。

Let's do that one today.

今天我们就来做这个吧。

There's nothing I need.

没有什么我需要的。

And this is the thing that people don't get about David Goggins.

人们不了解大卫·戈金斯的这一点。

I can't teach it in a 1-minute video.

我无法通过 1 分钟的视频来教授它。

We all have this ability to have our own medicine cabinet.

我们都有这个能力拥有自己的药柜。

But unless you go in there and put the medicine in there, it's always going to be fucking empty, man.

但除非你进去把药放进去，否则那里永远都是空的，伙计。

You're always going to need the pre-workout.

你总是需要进行预锻炼。

You're always going to need the-- I don't drink coffee.

你总是需要——我不喝咖啡。

I don't do ca-- I don't do none of that.

我什么都不做。

I don't need it.

我不需要它。

I can run for 70 hours, and I have before, no caffeine.

我可以跑70个小时，而且我之前也没有喝过咖啡因。

I got all this wonderful shit that I overcame on my own, by myself, in the darkness, that, man, when it's cold, I'm hot.

我得到了所有这些美妙的狗屎，我自己克服了，我自己，在黑暗中，天冷的时候，我很热。

When it's hot-- I can feed myself all the time.

天热的时候——我可以一直自己吃东西。

That's why when people say, man, why aren't you missing anything, I can't explain it to you, man.

这就是为什么当人们说，伙计，你为什么没有错过任何东西时，我无法向你解释，伙计。

Can't explain it to you.

无法向你解释。

You'll never understand.

你永远不会明白。

That's why I don't do all these podcasts, dude.

这就是为什么我不做所有这些播客，伙计。

I love you, man.

我爱你，伙计。

That's why you-- my first book, you did a blurb for me.

这就是为什么你——我的第一本书，为我做了简介。

That's why I'm here.

这就是我在这里的原因。

I love what you're doing for people, man.

我喜欢你为人们所做的一切，伙计。

But I can't explain this.

但我无法解释这一点。

I can't.

我不能。

I can't explain this because people don't want to do this.

我无法解释这一点，因为人们不想这样做。

They don't want to do this, man.

他们不想这样做，伙计。

But I don't know, man.

但我不知道，伙计。

I get jazzed up even talking about it, man, because so many people think my life is just so, oh god, his life is horrible.

我什至在谈论它时都感到兴奋，伙计，因为很多人认为我的生活就是这样，天啊，他的生活太可怕了。

Don't follow him.

别跟着他。

He's crazy.

他疯了。

Really?

真的吗？

And what I'm thinking about is the fact that everybody has a brain.

我想到的是每个人都有大脑这一事实。

They have a mind.

他们有头脑。

Forget the brain.

忘记大脑。

The brain's just the physical structure.

大脑只是物理结构。

But what that manifests, what that creates is the mind.

但所显现、所创造的是心。

And everybody has that.

每个人都有。

So I do believe that everyone has the capacity to do what you're talking about at some level.

所以我确实相信每个人都有能力在某种程度上做到你所说的事情。

I also will be the first to confess that I think you are highly unusual.

我也将是第一个承认我认为你非常不寻常的人。

Let's just say maybe even n of 1, as we say in science.

就像我们在科学中所说的那样，我们可以说甚至可能是 1 中的 n 。

Sample size of one.

样本量为一。

Somebody who has created this process for themselves and keeps them in this-- themselves in this forward center of mass with the stick battering the back of their head all the time.

有人为自己创造了这个过程，并让他们保持在这个状态——他们自己处于这个向前的质心，棍子一直敲打着他们的后脑勺。

Highly unusual.

非常不寻常。

But this internal medicine cabinet that you're talking about building up, true confidence, not needing anything from the outside, I like to think that people want that.

但是你所说的建立内部药柜，真正的信心，不需要来自外部的任何东西，我喜欢认为人们想要这样。

They want to be known.

他们想被人认识。

They're afraid.

他们害怕。

But that they want to be known for who they really are and that you're describing the path to do this.

但他们希望让人们知道他们的真实身份，而你正在描述实现这一目标的路径。

And I will say I'm immensely grateful that you're talking to us this way today about things that you've talked about before.

我想说，我非常感谢您今天以这种方式与我们谈论您之前谈论过的事情。

But we're hitting it a little differently, I like to think.

但我想，我们的应对方式略有不同。

And so many people are doing exactly that, the supplements, the this, the that.

很多人就是这么做的，补充剂，这个，那个。

And I agree, it helps.

我同意，这有帮助。

But once you figure out your brain, you become unstoppable to almost anything.

但一旦你弄清楚了你的大脑，你几乎对任何事情都势不可挡。

Yeah, you can't beat death.

是的，你无法战胜死亡。

You can't whatever, whatever.

你不能随便什么。

Your brain is amazing.

你的大脑太棒了。

Once you feed it the right conversation, the right mental nutrients, the right mental supplements, the right internal dialogue at the right time with the right hit, with the right proof of what you've done in the past, and you send that right to the right circuit, dude, you're a fucking beast.

一旦你给它提供了正确的对话、正确的精神营养、正确的精神补充、在正确的时间、正确的打击、正确的内部对话以及你过去所做的事情的正确证明，然后你将其发送到正确的电路，老兄，你就是一头他妈的野兽。

A beast.

野兽。

But once again, you just can't read about it.

但再一次，你就是无法阅读它。

You can't sit back and be a theorist.

你不能袖手旁观，成为一名理论家。

You have to be a fucking practitioner.

你他妈得是个修炼者。

And in that practice is where that becomes proof-positive of what I'm saying.

在这种实践中，这成为我所说的证据。

It's like, god, David Goggins is blowing my mind.

天哪，大卫·戈金斯让我大吃一惊。

What is this?

这是什么？

He's not crazy.

他没有疯。

And so many people, a lot of people, have listened to me the right way.

很多人，很多人，都以正确的方式倾听了我的声音。

And they come back, and they're like, I'm totally on board.

他们回来后说，我完全同意了。

It happened.

它发生了。

It happened.

它发生了。

I'm like, it'll keep going, man, if you keep doing it.

我想，伙计，如果你继续这样做，它就会继续下去。

But that is it, man.

但就是这样，伙计。

There's no sun.

没有太阳。

There's no glory.

没有荣耀。

There's no carrot.

没有胡萝卜。

There's no victory.

没有胜利。

But there is all of it in one.

但所有这些都合而为一。

I just can't explain it real well to people, man.

我只是无法向人们很好地解释它，伙计。

But what you get the other end is something that you're always found.

但你在另一端得到的东西总是你能找到的。

You're never lost anymore.

你再也不会迷路了。

Doesn't mean the journey is easy.

并不意味着旅程很容易。

Doesn't get any easier.

并没有变得更容易。

But you're always found.

但总能找到你。

But it's sort of like I'm safe because I'm in danger, and I've been in danger before, and I got myself out.

但这有点像我是安全的，因为我处于危险之中，而且我以前也遇到过危险，但我逃了出来。

It always seems to come back to verbs.

它似乎总是回到动词。

Again, I don't have a language for this.

再说一遍，我没有语言可以表达这个。

For once, I'm lost for words.

这一次，我无言以对。

There's like-- it's about a process, the algorithm.

就像——它是关于一个过程、算法的。

And the reason-- here, I'm just kind of trying to make sure I'm understanding things correctly.

原因是——在这里，我只是想确保我正确理解了事情。

One of the reasons why it must be uncomfortable for you to be who you are publicly is because people want to focus on the running or the swearing.

在公开场合做自己一定会让你感到不舒服的原因之一是因为人们想把注意力集中在跑步或咒骂上。

And by the way, the swearing is welcome.

顺便说一句，咒骂是受欢迎的。

I'll tell you, I came up through laboratories where all three people I worked for swore a lot.

我告诉你，我是在实验室里工作的，我为之工作的三个人都经常咒骂。

But there was one rule.

但有一条规则。

I couldn't swear at people.

我不能对人发誓。

So my graduate advisor, brilliant woman, unfortunately, she died early, they all died early-- I'm the common denominator.

所以我的研究生导师，一位才华横溢的女士，不幸的是，她死得很早，他们都死得很早——我是共同点。

I had that internalized for a long time.

我已经内化了很长一段时间。

Anyway, she said, but if you swear at people, you're out.

无论如何，她说，但如果你咒骂别人，你就出局了。

But you can swear as much as you want.

但你可以随心所欲地发誓。

So that's the rule I have.

这就是我的规则。

It's like, you can swear as much as you want.

就像，你可以随心所欲地发誓。

Just don't swear at people.

只是不要对人发誓。

And if you swear at people, better be ready to fight.

如果你咒骂别人，最好做好战斗准备。

Definitely not going to fight you.

绝对不会跟你打。

So you can swear at me, get away with it.

所以你可以骂我，然后就可以了。

But the fact of the matter is that it must be frustrating that people-- because I know people go, oh, it's all about supplements and ice baths.

但事实是，人们一定会感到沮丧——因为我知道人们会说，哦，这都是关于补充剂和冰浴的。

Listen, I like supplements.

听着，我喜欢补品。

I love supplements and ice baths.

我喜欢补充剂和冰浴。

But that's not the full picture.

但这还不是全部。

It's just a gravitational pull.

这只是引力作用。

It's the swearing.

这就是发誓。

It's the running.

就是跑步。

It's his feet that are all messed up.

是他的脚全乱了。

It's the fact that he got a Triton.

事实上他有一个Triton。

He's a SEAL guy.

他是海豹突击队队员。

Talk about that too.

也谈谈这个吧。

And there's a gravitational pull for people.

而且人有引力。

And they're missing-- that's the tip of the iceberg, is what I'm realizing.

他们失踪了——我意识到这只是冰山一角。

I'm realizing that today thanks to the way you're phrasing things because the bigger vessel is all in here.

我今天意识到，感谢你的措辞方式，因为更大的容器都在这里。

And as you said, how do you put that in a book?

正如你所说，你如何把它写进书里？

Everything, everything is work.

一切，一切都是工作。

Everything.

一切。

And people don't believe it.

人们不相信它。

So when I speak, the motherfucker and the fuck and the shit, that is what it took for me, what it takes for me, the anger, the passion, the jaw-dropping-- just it takes that because I'm not that.

所以当我说话的时候，混蛋、他妈的、狗屎，这就是我所需要的，愤怒、激情、令人瞠目结舌——只是因为我不是那样的人。

This is how I look at it, man.

这就是我的看法，伙计。

What built this guy?

是什么造就了这个家伙？

Let's imagine being in the coldest water you can possibly take.

让我们想象一下处于您能承受的最冷的水中。

I always go back to Hell Week with this.

我总是带着这个回到地狱周。

I hated that water.

我讨厌那水。

Hated it.

讨厌它。

You're sitting there locked arms, and you're in the water all the time.

你坐在那里，双臂相扣，一直在水里。

And they're bringing you in and out of the water, in and out of the water.

他们会带你进出水，进出水。

When you have this dialogue in your head, and these people are judging me off a freaking 1-minute video, and you're constantly your whole life, when you figured it out at 24, that I got to-- I just got to, just fucking got to, and this is just going to suck.

当你脑子里出现这样的对话，这些人用一个一分钟的视频来评判我，而你一生都在不断地思考，当你在 24 岁的时候就明白了，我必须——我必须如此，他妈的必须如此，这真是太糟糕了。

Every day it's going to suck.

每天都会很糟糕。

And live like that to be better.

并这样生活才能变得更好。

And I put it this way.

我是这样说的。

I'm in the water.

我在水里。

The water is going over my head, the Pacific Ocean.

海水正在漫过我的头顶，太平洋。

It's freezing.

天很冷。

February.

二月。

Cold as shit.

冷如狗屎。

Been through three Hell Weeks.

经历了三个星期的地狱。

For you to constantly win, win, win, when this voice over here, the real you, is saying get the fuck out of here, go, you're nobody.

为了让你不断地赢，赢，赢，当这个声音在这里，真正的你，说他妈的离开这里，走吧，你什么都不是。

You've always been nobody.

你一直都是无名之辈。

And it's true.

这是真的。

People don't hear that.

人们听不到这些。

That's a true voice.

那是真实的声音。

That's a real reality of David Goggins at 24 years old.

这就是 24 岁的大卫·戈金斯 (David Goggins) 的真实情况。

It's not a false reality.

这不是一个虚假的现实。

And then you had to create another voice over here that is saying, you're better than that other voice.

然后你必须在这里创造另一个声音，说你比另一个声音更好。

And you're in the freezing cold water that both voices don't want to fucking be in.

而你正处于冰冷的水中，两个声音都他妈的不想进入。

But you win.

但你赢了。

Then goes from the water to the studying to the running to the losing weight to how you eat to how you function as a man.

然后从喝水到学习，再到跑步，再到减肥，再到如何饮食，再到如何作为一个男人。

Every day of your life, you're winning these battles.

你生命中的每一天，你都在赢得这些战斗。

And then I have normal people who only have one voice.

然后我有只有一种声音的普通人。

Never created the second voice.

从未创造过第二个声音。

The winning voice is the second voice.

获胜的声音是第二个声音。

They have one voice.

他们有一个声音。

And that's just, I'm a piece of shit.

就是这样，我就是一坨屎。

And that's all they hear.

这就是他们听到的一切。

And then they judge people like me who are out here trying to be better.

然后他们就会评判像我这样努力变得更好的人。

It's something that I can never really-- it's a frustrating thing for me because I know the majority of people.

这是我永远无法真正做到的事情——这对我来说是一件令人沮丧的事情，因为我认识大多数人。

I know what goes on in the brain because I studied the mind more than almost-- more than you because I'm a practitioner.

我知道大脑中发生了什么，因为我对心灵的研究比几乎——比你更多，因为我是一个实践者。

So for you to be a piece of shit and come out of that, you don't just come out of it.

所以，如果你是一坨屎，然后从中走出来，你不仅仅是从中走出来。

You spend decades studying your mind and the human mind on how it functions in good environments, bad environments, stressful environments, patient environments.

你花了几十年的时间来研究你的思想和人类的思想，研究它在好的环境、坏的环境、压力的环境、病人的环境中如何运作。

You study it all because you had to put all this together to create the mind to become successful.

你学习这一切是因为你必须将所有这些放在一起才能创造成功的思想。

So I had to-- it wasn't like God blessed me with this brain.

所以我不得不——上帝并没有赐予我这个大脑。

I had to create a mind.

我必须创造一个想法。

And so in doing so, I figured out every piece of shit human being in the world because that's what I was going off of for myself.

因此，在这样做的过程中，我弄清楚了世界上每一个人的狗屎，因为这就是我为自己所做的事情。

So I know why you go on Instagram.

所以我知道你为什么上 Instagram。

I know why you-- because you just have the time.

我知道你为什么——因为你有时间。

You have the time because you don't want to put that time into bettering oneself.

你有时间是因为你不想把时间花在改善自己上。

So I know why I'm misunderstood.

所以我知道为什么我会被误解。

I'm misunderstood by people who have plenty of time on their hands to misunderstand me because they are exactly where I once was, which is a low-life, lazy piece of shit.

我被那些有足够时间误解我的人所误解，因为他们和我曾经一样，是一个生活低下、懒惰的人。

And it's the harsh reality of people who troll you, who go after you.

这就是那些恶搞你、跟踪你的人的残酷现实。

They have nothing better to do with their lives.

他们的生活没有什么更好的事情可做。

It's not some after school special.

这不是什么放学后的特别活动。

It's the truth.

这是事实。

But I once was that way.

但我曾经也是这样。

I know where it all comes from.

我知道这一切从何而来。

That's why it's frustrating to me now because I'm not so frustrated at the fact that I'm being trolled.

这就是为什么我现在感到沮丧，因为我并没有因为自己被恶搞而感到沮丧。

I'm frustrated by the fact that you don't have the courage, the courage to try to be somebody better than what you're not.

让我感到沮丧的是，你没有勇气，没有勇气去尝试成为比现在更好的人。

And that's the frustrating part.

这就是令人沮丧的部分。

And I think as much as there are detractors out there or people that try-- I mean, whatever they're doing is pretty feeble, in my mind.

我认为，尽管有很多批评者或尝试的人——我的意思是，在我看来，他们所做的一切都是相当软弱的。

I mean, it's like cap gun fire, it that.

我的意思是，这就像开枪射击一样。

After 70-some hours of running, every fucking question I ever had is answered.

经过 70 多个小时的跑步，我曾经遇到的所有问题都得到了解答。

Every question I had is answered.

我的每个问题都得到了解答。

I capped success.

我限制了成功。

People go, what do you mean, you capped success?

人们走了，你什么意思，你成功了？

For me to be who I am-- so when I go smokejump, I smoke jump three to four months out of the year, sometimes five.

为了成为我自己——所以当我去跳烟时，我一年中会抽三到四个月，有时是五个月。

For me to continue having that willpower, the second I just become a speaking monkey and travel around and speaking gigs 12 months out of the year, put camps on, do this, put on lectures, get supplement lines and do this and write more books and shit, I've ruined the exact thing I worked on my entire life.

对我来说，继续保持这种意志力，一旦我成为一只会说话的猴子，一年中有12个月到处旅行和演讲，举办训练营，做这个，做讲座，获得补充台词，做这个，写更多的书和狗屎，我就毁了我一生所做的事情。

And while I didn't know it until the day, but something always told me, this is a very, very, very perishable skill, this willpower that you have, because I do have a willpower that I have never seen in anybody in my life.

虽然直到那天我才知道，但总有件事告诉我，这是一种非常、非常、非常容易消逝的技能，你拥有的这种意志力，因为我确实拥有一种我一生中从未在任何人身上见过的意志力。

It is a haunting force that just keeps me going.

这是一种让我不断前行的力量。

And I know that that is my strength.

我知道那是我的力量。

If you have that-- so that's worth every dime I've ever made in my life is the fact I can look a man in the eye finally and have a real conversation without going like this because I'm lying, or I'm a piece of shit.

如果你有这个——那么我一生中赚到的每一分钱都是值得的，因为我终于可以看着一个男人的眼睛，进行一次真正的对话，而不会像这样因为我在撒谎，或者我就是一坨狗屎。

Or I know-- you know how a person-- and so many people do this shit.

或者我知道——你知道一个人是如何做的——很多人都这样做。

They're talking to you on who they want to be.

他们正在和你谈论他们想成为谁。

They're lying to you.

他们在骗你。

And they walk away-- I've done it so many times.

然后他们就走开了——我已经这样做过很多次了。

You walk away like, god, man.

你走开就像天哪，伙计。

If I could just tell them the truth.

如果我能告诉他们真相就好了。

Why the hell can't I just tell him the truth?

我为什么不能直接告诉他真相呢？

Know how good it feels for me now to look at you in your eye and every man I see because women won't get this.

你知道我现在看着你的眼睛和我看到的每个男人的感觉有多好，因为女人不会明白这一点。

Women will not get this.

女人不会明白这一点。

Man to man, that man shit, when you look another man in the eye, and you know that everything you're fucking saying is real, and it comes from a real working place, something that you earned, it's the best feeling in the world.

男人对男人，那个男人狗屎，当你看着另一个男人的眼睛时，你知道你他妈说的一切都是真实的，而且它来自一个真正的工作场所，你赢得的东西，这是世界上最好的感觉。

But several months out of the year, I go right back to ground zero, which means I'm just fucking David Goggins.

但一年中的几个月，我会回到零，这意味着我只是他妈的大卫·戈金斯。

No Goggins.

没有戈金斯。

No carry boats, fucking logs bullshit.

没有运载船，他妈的原木废话。

It's just pick up that fucking Pulaski and dig.

只要拿起那个该死的普拉斯基然后挖就可以了。

Hey, get that fucking pump.

嘿，拿那个该死的泵。

Walk down a mile.

步行一英里。

Put it in the fucking water.

把它放进他妈的水里。

Mosquitoes beating-- you're just David Goggins.

蚊子在跳——你就是大卫·戈金斯。

You're nobody because that's where my growth is.

你什么都不是，因为那是我成长的地方。

That's where my willpower comes from.

这就是我的意志力的来源。

And that's where it stays.

这就是它所在的地方。

That's why when I talk to you now-- and can't nobody talk like this, dude.

这就是为什么当我现在和你说话时——伙计，没有人可以这样说话。

People don't talk with this kind of passion because it ain't there.

人们不会带着这种激情说话，因为它不存在。

It ain't there.

它不在那里。

They're regurgitating some shit from 30 fucking years ago.

他们正在吐出30年前的一些狗屎。

I'm regurgitating shit from an hour ago.

我正在吐出一小时前的屎。

Hour ago.

小时前。

Come on, man.

来吧，伙计。

It's just be real.

这只是真实的。

And I can't be on these podcasts.

我不能参加这些播客。

I can't talk to anybody without being real.

我无法与任何人交谈而不真实。

I'll go away.

我会走开。

I'll just go away because I can't give you what I want to give you.

我会离开，因为我无法给你我想给你的东西。

And there's something really concrete about actions.

行动是非常具体的。

I mean, that's what's so interesting is we're talking about the mind.

我的意思是，这就是我们谈论心灵的有趣之处。

But actions are the manifestation of the mind.

但行动是思想的体现。

And the stuff that just stays in here, people die with that.

那些留在这里的东西，人们会随之死去。

It doesn't go anywhere.

它哪儿也去不了。

Long ago, somebody said-- I forget what the context was.

很久以前，有人说——我忘记了上下文是什么。

It was a neuroscientist.

这是一位神经科学家。

He said, most emotions, they're just emotions.

他说，大多数情绪，都只是情绪。

They're just in there.

他们就在那里。

You don't have to do anything with them.

你不需要对他们做任何事情。

And I think certain emotions you want to do something with.

我认为你想要处理某些情绪。

But I think people forget this.

但我认为人们忘记了这一点。

They feel miserable, like they're going to dissolve into a puddle of their own tears.

他们感到痛苦，就像自己要化成泪水一样。

No one ever died from an emotion.

没有人死于某种情绪。

But they feel-- they overwhelm us as if it's a tidal wave.

但他们感觉——他们淹没了我们，就像潮水一样。

It's going to pull us under and drown us.

它会把我们拉下去并淹没我们。

It's so interesting to me because I think what people-- listen, you have a gravitational pull.

这对我来说很有趣，因为我认为人们——听着，你有引力。

People can feel the energy.

人们可以感受到能量。

I think, yes, you're either completely badly or partially understood.

我想，是的，你要么完全不理解，要么部分理解。

There's only one guy on the planet that truly understands you.

这个星球上只有一个人真正理解你。

I think there's one woman, Jennifer, who probably understands you as much as anyone's going to.

我认为有一个女人，詹妮弗，可能比任何人都更了解你。

And then the rest of us are kind of grasping, trying to figure it out.

然后我们其他人就有点抓紧，试图找出答案。

But you're saying, go inward.

但你说，向内走。

So first, go inward.

所以首先，向内走。

And then it's actions.

然后就是行动了。

Inward and actions.

内向和行动。

Now, the inward piece is something I'd like to just spend a little bit of time on because there are a couple of characters from history, people that were in concentration camps.

现在，我想花一点时间来讨论内心的部分，因为有一些历史人物，集中营里的人。

Nelson Mandela.

纳尔逊·曼德拉。

I mean, I'm not sure he had Instagram in there.

我的意思是，我不确定他那里有 Instagram。

I'm pretty sure he didn't.

我很确定他没有。

And I don't think there was anyone coaching him on, hey, you're going to get out someday.

我认为没有人指导他，嘿，你有一天会离开的。

And actually, you're going to lead an entire country.

事实上，你将领导整个国家。

I'm pretty sure that's not how it worked.

我很确定事情不是这样的。

He had to find it here.

他必须在这里找到它。

He had to find it between his ears.

他必须在两耳之间找到它。

And there are other examples.

还有其他例子。

But that's an important one.

但这是很重要的一点。

So the process of going inward, does it, for you-- and here, I will ask for suggestions because I think people want-- there are those of us who want to build this skill.

因此，向内走的过程对你来说是这样的——在这里，我会征求建议，因为我认为人们想要——我们当中有些人想要培养这种技能。

Wall yourself off.

把自己围起来。

Phone off for big portions of the day, perhaps.

也许一天中的大部分时间都会打电话。

Texting off.

发短信了。

The requests, the this, the that.

请求，这个，那个。

Anyone that knows you knows that-- we've communicated a few texts, but most of it comes through a filter.

任何认识你的人都知道——我们已经传达了一些文本，但大部分都是通过过滤器传递的。

She's great.

她很棒。

She knows you.

她认识你。

And she knows how to protect your time.

她知道如何保护您的时间。

So every day, in my mind, I'm going through my mind.

所以每天，我都在心里思考。

I'm just like-- and a good painter will not just paint.

我只是想——一个好的画家不会只是画画。

He needs to create.

他需要创造。

And you can't create with phones and everything going around you.

而且你无法使用手机和周围的一切进行创作。

So you got to block yourself off.

所以你必须封锁自己。

You only do two podcasts in a year.

您一年只制作两个播客。

You block yourself off.

你把自己封锁起来。

And you're painting this thing inside.

你正在里面画这个东西。

And you're going through all these different colors of paint and everything else.

你正在经历所有这些不同颜色的油漆和其他一切。

And you can only figure out the right painting if you spend the correct amount of time in your brain.

只有当你在大脑中花费正确的时间时，你才能找出正确的画作。

So every single day, I'm literally going through my mind, and I'm painting.

所以每一天，我都在认真地思考，并且在画画。

I'm creating this masterpiece.

我正在创作这部杰作。

And the masterpiece is always myself.

而杰作永远是我自己。

And but to do that, you cannot have any distractions because if you're talking to an artist and he's trying to think about the next painting, he can't.

但要做到这一点，你不能有任何干扰，因为如果你正在和一位艺术家交谈，而他正在努力思考下一幅作品，他就不能。

It's impossible to listen to you and listen to what your mind and body are telling you we must do.

不可能倾听你的声音，倾听你的思想和身体告诉你我们必须做的事情。

Because people don't do enough of.

因为人们做得还不够。

They don't do any of it.

他们什么都不做。

They don't have passion.

他们没有激情。

They lack passion, drive, determination because you haven't spent time with yourself.

他们缺乏激情、动力和决心，因为你没有花时间与自己相处。

Your mind will tell you what is next.

你的头脑会告诉你接下来会发生什么。

But you haven't spent the time to go, all right, let me just figure this out.

但你还没有花时间去，好吧，让我来想办法。

You're looking for let me Google this, and let me Google that, and let me-- you're not going to find it there because there's billions of people in this world.

你正在寻找让我谷歌这个，让我谷歌那个，然后让我 - 你不会在那里找到它，因为这个世界上有数十亿人。

And they're all supposed to be individuals.

他们都应该是个人。

But we have a pack mentality.

但我们有一种集体心态。

That's why you're so fucking lost.

这就是为什么你如此迷失。

Why am I so unique?

为什么我如此独特？

I'm being exactly what the fuck I was supposed to be.

我他妈的就是我本来应该成为的样子。

I ain't follow shit.

我不追随狗屎。

And when I did follow shit, I was like everybody else.

当我真的追随狗屎时，我就和其他人一样了。

The second I said, OK, man, hang on, dude, you don't like this, you don't like this, you don't like this, who are you, David Goggins?

第二次我说，好吧，伙计，坚持住，伙计，你不喜欢这个，你不喜欢这个，你不喜欢这个，你是谁，大卫·戈金斯？

Who are you supposed to be?

你应该是谁？

Miraculously, all these things just-- I couldn't even-- the list of shit I had to do, just, wham.

奇迹般地，所有这些事情只是——我什至不能——我必须做的一系列事情，只是，砰。

It's like, fuck.

就像，他妈的。

OK.

好的。

Wow.

哇。

Once you sit down with yourself and say, OK, I don't want to be like Michael Jordan or Jim Brown-- they're both born on my birthday.

一旦你坐下来对自己说，好吧，我不想成为迈克尔·乔丹或吉姆·布朗那样的人——他们都是我生日那天出生的。

So I looked at their birthday.

所以我看了他们的生日。

I said, oh, maybe I can be one of the-- I can't.

我说，哦，也许我可以成为其中之一——但我不能。

I'm going to be David fucking Goggins.

我要成为他妈的大卫·戈金斯。

And that looks like this.

看起来像这样。

It just came.

它刚来。

Everything flooded.

一切都被淹没了。

So every single day of my life, there's a different thing that comes up that I have to do.

所以我生命中的每一天，都会有不同的事情发生，我必须做。

But no one knows what to do because everybody else is following steps.

但没有人知道该怎么做，因为其他人都在遵循步骤。

Like the Republican and Democratic parties.

就像共和党和民主党一样。

I'm not political--

我不关心政治——

So every night, a different painting is being painted.

所以每天晚上，都会画出一幅不同的画。

And it's a beautiful painting for myself.

这对我自己来说也是一幅美丽的画。

I'm like, OK.

我想，好吧。

That's it.

就是这样。

It may look the same to most motherfuckers.

对于大多数混蛋来说，它可能看起来都一样。

But the end result is very fucking different.

但最终的结果却截然不同。

That's why my-- if you look at what I've done in 49 years, it's more than most people will ever do in their life because they were a race car driver.

这就是为什么我的——如果你看看我 49 年来所做的事情，你会发现这比大多数人一生中所做的都多，因为他们是一名赛车手。

And that's what they did.

他们就是这么做的。

They drove a fucking car.

他们开的是一辆该死的汽车。

It's great.

这很棒。

I was all kind of shit because that's exactly what the painting was saying to do.

我当时就觉得很糟糕，因为这正是这幅画所说的。

It's what the mind was saying to do.

这就是头脑所说要做的。

Wasn't saying just drive a car, so then that race car driver didn't know what the fuck to do.

不是说只开汽车，所以那个赛车手他妈的不知道该怎么办。

He retires from being a race car driver, and they're lost.

他从赛车手的身份退役，他们迷失了。

People go, how are you still-- I don't get it.

人都走了，你怎么还在——我不明白。

Dude, you're never going to fill your list.

伙计，你永远填不满你的名单。

But you never found your list because it never was presented in front of you because your head was cluttered with shit because you never just stopped for lots of minutes, lots of years, and just said, all right, it's me and you.

但你从来没有找到你的清单，因为它从来没有呈现在你面前，因为你的脑子里塞满了狗屎，因为你从来没有停下来很多分钟，很多年，只是说，好吧，这是我和你。

Let it go.

放手吧。

And it just-- bam.

它只是——砰。

It's right there.

它就在那里。

It's right there.

它就在那里。

So I completely agree because I know from experience that when we go inward, oftentimes, we hear things, if we're really honest with ourselves, it's like, oh no, I don't want to think about that.

所以我完全同意，因为我从经验中知道，当我们向内走去时，我们常常会听到一些事情，如果我们真的对自己诚实，那就像是，哦不，我不想考虑这个。

No. And then we start looking outward.

不。然后我们开始向外看。

Or we start trying to shift our attention or distract.

或者我们开始尝试转移注意力或分散注意力。

And there are a million reasons that are handed to us, excuses, and seemingly good justifications to be able to do that.

我们有上百万个理由、借口和看似很好的理由来做到这一点。

But dialogue is a two-way street.

但对话是一条双向路。

And it hit me while you were just saying what you were saying, I was paying very close attention.

当你在说你所说的话时，我受到了打击，我非常密切地关注。

And I realized David Goggins is talking about the voice that comes up, including the terrible stuff that no one wants to hear about themselves from themselves.

我意识到大卫·戈金斯正在谈论出现的声音，包括没有人愿意从自己那里听到的可怕的事情。

But then he's also got the dialogue down where he knows the counter voice.

但他也能在他熟悉的柜台声音中找到对话。

He goes, yeah, you're right.

他说，是的，你是对的。

And so I'm going to do this.

所以我要这么做。

Or maybe no, remember this.

或者也许不是，记住这一点。

You're in a dialogue, a two-way dialogue in there, not a one-way chatter dialogue.

你们正在进行一场对话，一场双向对话，而不是单向喋喋不休的对话。

There are books written by famous psychologists about chatter, trying to shift your internal narrative.

著名心理学家写了一些关于喋喋不休的书，试图改变你的内心叙述。

You're like, bring the internal-- the internal narrative, that's what going inward is about.

你就像，带来内在的——内在的叙述，这就是向内走。

But it's not one voice.

但这不是一个声音。

Again, there's a hypothesis.

再次，有一个假设。

And I'm not claiming to be all-knowing.

我并不是自称无所不知。

Lord knows I'm not all-knowing.

天知道我并不是无所不知。

But you've mastered the dialogue.

但你已经掌握了对话。

And if there are three voices, strong, medium, and weak, in there, you're like, let's all come to the table.

如果有三种声音，强、中、弱，你会说，让我们都到桌子上来。

So you've got a symphony of voices in there that are all you, that you know to be you.

所以你那里有一首交响乐，那就是你，你知道那就是你。

And you know how to have those convers-- you're not afraid to be in those conversations.

你知道如何进行这些对话——你并不害怕参与这些对话。

And then you know what the outcome of that committee decision is, and you put it into real-world action.

然后你知道委员会决定的结果是什么，并将其付诸现实世界的行动。

And the world only sees the action.

世界只看到行动。

I'll tell you where it gets me.

我会告诉你它会把我带到哪里。

Right back to 7-Eleven with another box of mini chocolate donuts and a chocolate milkshake.

带着另一盒迷你巧克力甜甜圈和巧克力奶昔回到 7-11。

That's the one voice.

那是一个声音。

That's the one voice that most of us have that you're talking about.

您所说的就是我们大多数人都有的一种声音。

If you don't have a conversation in there, the other voice that you create that says, OK, how does this look?

如果你没有在那里进行对话，你创建的另一个声音会说，好吧，这看起来怎么样？

Looks very ugly.

看起来非常难看。

That kind conversation for me went away a long time ago, which is why the dialogue is now what you see.

对我来说，那种友善的对话很久以前就消失了，这就是为什么对话现在是你所看到的。

A lot of action.

很多行动。

Because most people have inaction because there's one person talking.

因为大多数人因为有一个人说话而无所作为。

And that one person is always leading you down the same path, the path that makes you feel very comfortable and happy with yourself.

而那个人总是引导你走同一条路，这条路让你对自己感到非常舒服和快乐。

The second you create the other voice, there's conflict.

一旦你创造出另一种声音，冲突就会出现。

Just battles.

只是战斗。

Just wars.

只是战争。

Just defeat.

就败了。

One thing I learned, and I taught myself this, and people go, I don't understand what you're saying, I'm going to try to break it down real quick.

我学到了一件事，我自学了这一点，人们走了，我不明白你在说什么，我会尝试快速分解它。

I didn't teach myself victory first.

我没有先教自己胜利。

I taught myself failure.

我教会了自己失败。

I taught myself how to fail.

我教会了自己如何失败。

And people like, that's so depressing.

人们喜欢，这太令人沮丧了。

Is it?

是吗？

When you're 300 pounds and you can't read and write and you're fucked up, you know how many times you're going to fucking fail on that process?

当你体重 300 磅，无法读写并且一团糟时，你知道在这个过程中你会失败多少次吗？

So if you don't know how to fail, there is no victory.

所以，如果你不知道如何失败，就没有胜利。

I never talked about winning because I knew the path to winning was going to be years of failing first.

我从来没有谈论过胜利，因为我知道通往胜利的道路将是先经历多年的失败。

So I taught myself how to fail properly.

所以我自学了如何正确地失败。

No one teaches you how to fucking fail.

没有人教你如何失败。

But if you're going out for insurmountable fucking odds that make absolutely no fucking sense, a Black kid that can't swim, 300 pounds-- going to be a Navy SEAL.

但如果你要面对难以克服的他妈的赔率，这完全没有他妈的意义，一个不会游泳的黑人孩子，体重300磅——将成为一名海豹突击队队员。

OK.

好的。

You better teach yourself how to fail first because if you sit in failure for too long, you will never come out of it.

你最好先教自己如何失败，因为如果你在失败中坐得太久，你将永远无法摆脱失败。

So the first part of my success was learning how to fail properly.

所以我成功的第一步就是学习如何正确地失败。

And then eventually, I started getting a few victories.

最终，我开始取得一些胜利。

But that's what people don't get.

但这就是人们所不明白的。

When you have buried yourself in such a deep fucking hole, you better first talk about the failures you're going to have first.

当你把自己埋在这么深的坑里时，你最好先谈谈你将要经历的失败。

And that's when that other voice comes up.

就在这时，另一个声音出现了。

It tells you, we've got to do something.

它告诉你，我们必须做点什么。

But it also tells you, boy, I'm not going to lie to you, Goggins.

但这也告诉你，孩子，我不会对你撒谎，戈金斯。

You're in for a fucking climb, bro.

你他妈的要爬了，兄弟。

You're going to get your ass handed to you, made fun of, the outside noise, the inside noise.

你会被外界的噪音、内部的噪音所困扰，被取笑。

Both voices are going to be fucking telling you to go fuck yourself.

两个声音都会他妈的告诉你滚蛋吧。

You are in for hell, bro.

你已经下地狱了，兄弟。

I am.

我是。

So I better learn to fail.

所以我最好学会失败。

No. Pinpoint what I want to do with my life.

不，明确我一生想做什么。

What happens is you have all these voices that are telling you you're fucked up, and this is going to be hard.

会发生的事情是，所有这些声音都在告诉你，你完蛋了，这会很困难。

But for some reason, you put so much practice into you that you can ignore every one of them that are telling you you're not going to fucking make it.

但出于某种原因，你投入了如此多的练习，以至于你可以忽略每一个告诉你你他妈的不会成功的人。

And still be able to fucking make it because you have put the practice in that you know this is the process.

而且仍然能够成功，因为你已经进行了练习，你知道这就是这个过程。

It's such a daunting task that all the voices are saying no. But you still have the conviction that I know I can do this.

这是一项艰巨的任务，以至于所有的声音都在说不。但你仍然坚信我知道我能做到这一点。

And that's what it took for me to get here.

这就是我到达这里所需要的。

20, 30 years ago, I had this-- 35 or whatever it was, 25 years ago, pipe dream.

20、30年前，我有过这个——35年或者无论是什么，25年前，白日梦。

And ever since then, every voice was like, you're a fucking nut.

从那时起，每个声音都在说，你他妈是个疯子。

But when you put that practice in every day, you lace them up.

但当你每天都进行这种练习时，你就会系紧它们。

And I mean, run.

我的意思是，跑。

It's just a metaphor for life.

这只是生活的一个比喻。

When you lace them motherfuckers up every day, pretty soon, you win.

当你每天都系好鞋带时，很快你就赢了。

Pretty soon, you'll fucking win.

很快，你他妈的就会赢。

If you have the courage and the heart and the dedication and the mindset of everybody can go fuck themselves, I know what I know.

如果你有勇气、有心、有奉献精神，每个人都可以去操自己，我知道我所知道的。

I've listened to myself enough to know.

我听过自己的话就知道了。

I know what I know.

我知道我所知道的。

None of you can hear what I'm hearing.

你们谁也听不到我所听到的。

And that's what people don't do enough of.

而这正是人们做得不够的地方。

They don't listen to their journey.

他们不听他们的旅程。

They listen to everybody else's shit.

他们听别人的废话。

Before you know it, I'm crazy.

在你意识到之前，我已经疯了。

But if I'm so fucking crazy, why am I so successful?

但如果我真他妈的疯狂，为什么我会这么成功呢？

How that happen?

怎么会这样呢？

But I'm so misguided and fucked up.

但我是如此被误导和搞砸了。

And don't listen to him.

并且不要听他的。

Why am I the only one to do a whole bunch of shit?

为什么只有我一个人干出这么多蠢事？

Why am I a trailblazer?

为什么我是开拓者？

Why?

为什么？

How is that possible?

这怎么可能？

How can you be fucked up and also self-made at the same fucking-- no. No.

你怎么能一边操蛋一边白手起家——不。不。

Obviously, you're not looking at the truth in front of you.

显然，你没有看到眼前的真相。

The truth in front of you is it sucks.

摆在你面前的事实是它很糟糕。

It's painful.

很痛苦。

It's fucking mind-numbing.

真他妈的让人心麻木。

And that is the truth.

这就是事实。

And that's why a lot of people don't like listening to me because this is what it takes, creating another voice and sometimes going at it alone.

这就是为什么很多人不喜欢听我说话，因为这就是需要创造另一种声音，有时还要独自努力。

All the time going at it alone because no one's going to believe in you.

一直独自一人做事，因为没有人会相信你。

And that's that.

就是这样。