Essentials: The Science & Practice of Movement | Ido Portal
Ido Portal:
伊多门户：
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。
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。
And now for my discussion with Ido Portal.
现在我与 Ido Portal 进行讨论。
Ido, thank you for coming here today.
伊多，谢谢你今天来到这里。
Over the years, we've been in communication, and I've come to realize that you're a true intellectual of the topic of movement.
多年来，我们一直在交流，我逐渐意识到您是运动主题的真正知识分子。
And I define an intellectual as somebody who can understand a topic at multiple levels of granularity.
我将知识分子定义为能够在多个粒度级别上理解某个主题的人。
To start off, could you inform us how people should think about approaching a movement practice?
首先，您能否告诉我们人们应该如何考虑进行运动练习？
What is the first layer of any good movement practice?
任何好的运动练习的第一层是什么？
Andrew Huberman:
安德鲁·休伯曼：
It's an open system.
这是一个开放的系统。
It has no center.
它没有中心。
It's decentralized, and it can be approached from anywhere, and that's its magic, and that's the benefit of it.
它是去中心化的，可以从任何地方访问它，这就是它的魔力，这就是它的好处。
Some people find the body a good entry point, and then playfulness can be an entry point, an attribute or...
有些人发现身体是一个很好的切入点，然后乐趣可以是一个切入点、一种属性或......
And this is so open.
这是如此开放。
So I don't want to limit people and limit their minds in the way that they engage with a practice.
所以我不想限制人们参与练习的方式并限制他们的思想。
But I also want to encourage the self-inquiry.
但我也想鼓励自我探究。
So when people enter movement practice, it is about education, bringing some awareness to the fact that they are living in a body, that they are living in motion, that their mind is a type of movement, that their life is a type of movement, bringing attention to the movement of the emotions as well, bringing just attention to the fact that things are in motion.
所以当人们进入运动实践时，它是关于教育的，让人们意识到他们生活在一个身体中，他们生活在运动中，他们的思想是一种运动，他们的生命是一种运动，同时也引起人们对情绪运动的关注，只引起人们对事物在运动这一事实的关注。
And this, for me, is the movement practice, is this examination and bringing this awareness into things.
对我来说，这就是运动练习，就是这种检查并将这种意识带入事物中。
As we sit now here, I'm also aware of my body.
当我们现在坐在这里时，我也意识到我的身体。
I'm also aware of the way that things make me feel, the way that your face is communicating to me, and I'm not just in some limited, overly verbal state because it misses a lot of the beautiful flux.
我也意识到事物给我带来的感受，你的脸与我交流的方式，我不只是处于某种有限的、过度言语的状态，因为它错过了很多美丽的变化。
Ido Portal:
伊多门户：
Actually, in anticipation of you arriving here today, I noticed that as I was going up and down the stairs in this house, that I was injecting a little bit of playfulness in the way that I might have many, many decades ago, but haven't for a very long time.
事实上，在期待你今天到达这里的过程中，我注意到，当我在这座房子里上下楼梯时，我注入了一点乐趣，就像我几十年前可能有的那样，但已经很长一段时间没有了。
And I asked myself whether or not that's what Ido is referring to, as opposed to, but of course not exclusive from just saying, "I have 45 minutes.
我问自己这是否就是 Ido 所指的意思，而不是，但当然不排除只是说“我有 45 分钟。
I'm going to do movement practice before I shower and have some dinner." Could you share with us just some ideas to get people thinking about or maybe even incorporating movement practice into their day, and maybe even touch on the potential role of play or playfulness?
我要在洗澡和吃晚饭之前进行动作练习。”您能否与我们分享一些想法，让人们思考甚至将运动练习融入到他们的日常生活中，甚至可能触及游戏或娱乐的潜在作用？
Andrew Huberman:
安德鲁·休伯曼：
One thing is this, what you call wordlessness.
一件事就是这样，你称之为无言。
I have been recommending to people non-verbal experiences.
我一直在向人们推荐非语言体验。
The awareness of motion is a very good way to start to bring awareness to that layer, and that layer will start to get clarified more and more and more the more you practice.
运动意识是开始将意识带入该层的一个非常好的方法，并且随着您练习的增多，该层将开始变得越来越清晰。
And then it will enable, for most people, a safe haven away from many states and difficulties and will unlock a lot of potential attributes and strengths and freshness and a lot of beautiful things.
然后，它将为大多数人提供一个远离许多状态和困难的避风港，并将释放出许多潜在的属性、优势、新鲜感和许多美丽的事物。
Really, one of the pretty perspectives about who we are comes from a person who influenced my thinking a lot, Moshe Feldenkrais, the late Moshe Feldenkrais, and he talks about the body as the core three elements.
确实，关于我们是谁的一个很好的观点来自于一个对我的思想影响很大的人，Moshe Feldenkrais，已故的 Moshe Feldenkrais，他谈到身体是核心三个要素。
The core nervous system.
核心神经系统。
Two is the mechanical system of muscle, skeleton, et cetera, and the third is the environment, which is a unique way to look at it.
第二个是肌肉、骨骼等机械系统，第三个是环境，这是一种独特的看待它的方式。
And he talks about how the nervous system is both receiving information from the outside and from the inside, and in the first years of life, you work a lot on differentiating what is me and what is not me.
他谈到神经系统如何同时接收来自外部和内部的信息，在生命的最初几年，你需要花很多功夫来区分什么是我，什么不是我。
And I think when you feel movement, you feel the movement of the outside that is, of course, arriving to you and receiving this, and also your own internal movement, and the same can be said for stillness.
我认为当你感受到运动时，你会感受到外部的运动，当然，它会到达你并接收它，还有你自己的内部运动，对于静止也可以这样说。
So bringing the attention into those layers, it's a tricky thing.
因此，将注意力引入这些层是一件棘手的事情。
It's one of those elusive things to look at, but it's definitely of huge benefit to start to train it, start to practice it, to feel not our thoughts, not necessarily our body, but to start to recognize the dynamic nature, the flux, the motion, and it occurs in all these layers.
这是那些难以捉摸的事物之一，但开始训练它、开始练习它、感受的不是我们的思想，不一定是我们的身体，而是开始认识到动态的本质、流动、运动，它发生在所有这些层中，这绝对是有巨大好处的。
You will need to find it in multiple locations before you start to more and more make it your own, make it really yours.
在你开始越来越多地把它变成你自己的、让它真正属于你之前，你需要在多个地方找到它。
For example, simple pragmatic things.
例如，简单实用的事情。
I used to do this.
我曾经这样做过。
I spent some time in Hong Kong.
我在香港呆过一段时间。
I would need to get my practice in, but I'm really turned off from commercial gyms, and there is not a lot of nature accessible there.
我需要进行练习，但我真的对商业健身房很反感，而且那里没有太多的自然环境。
So I would just strap on my bag, and I would walk the streets of Hong Kong, which are very crowded, and then I would try to avoid touching anyone, and it would be two hours of just moving, involved, fully involved, fully in my body, and experiencing beautiful things and enjoying and developing myself as well.
所以我会背上包，走在香港的街道上，那里非常拥挤，然后我会尽量避免接触任何人，这将是两个小时的移动、参与、完全投入、完全融入我的身体，体验美好的事物，同时也享受和发展自己。
So this is an example of a way to practice.
所以这是一个练习方法的例子。
And then the way that we're sitting, like these chairs, for example, our chairs are not very dynamic, but there is rocking chairs.
然后我们坐的方式，比如这些椅子，我们的椅子不是很有动感，但是有摇椅。
And this is something I recommend for a lot of kids.
这是我向很多孩子推荐的。
In schools, I used to rock on the chair, which is very common.
在学校里，我常常在椅子上摇晃，这很常见。
I would make the chairs even more mobile, and I would support more motion, and then I would be able to bring attention there, but I would also be able to bring attention away from it into other things, and it keeps refreshing me So I don't become stale.
我会让椅子变得更加可移动，我会支持更多的运动，然后我就能够将注意力集中在那里，但我也能够将注意力从它转移到其他事情上，它不断地让我耳目一新，所以我不会变得陈旧。
The water doesn't stand.
水站不住了。
This is the beauty of movement.
这就是运动之美。
So you can focus for long periods of time and do incredible things with the mind, with focus, with awareness, attention, and it's with skin in the game.
所以你可以长时间集中注意力，用头脑、专注、意识、注意力做出令人难以置信的事情，这是与游戏中的利益相关。
So that's how movement keeps me very honest and humble in the way that I view humility and in a way that protects me and keeps me fresh.
这就是运动如何让我保持诚实和谦虚，以我看待谦逊的方式，以保护我并让我保持新鲜感的方式。
Ido Portal:
伊多门户：
I'd like to take a quick break and acknowledge one of our sponsors, LMNT.
我想稍微休息一下并感谢我们的赞助商之一 LMNT。
LMNT is an electrolyte drink that has everything you need and nothing you don't.
LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。
That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.
这意味着电解质、钠、镁和钾的含量正确，但不含糖。
Proper hydration is critical for optimal brain and body function.
适当的水合作用对于大脑和身体的最佳功能至关重要。
Even a slight degree of dehydration can diminish cognitive and physical performance.
即使是轻微程度的脱水也会降低认知和身体表现。
It's also important that you get adequate electrolytes.
获得充足的电解质也很重要。
The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.
电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。
Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.
饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。
To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.
为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。
I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.
我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。
LMNT has a bunch of great-tasting flavors.
LMNT 有很多美味的口味。
I love the raspberry.
我喜欢覆盆子。
I love the citrus flavor.
我喜欢柑橘味。
Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.
现在LMNT推出了限量版柠檬水口味，绝对美味。
I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.
我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。
Again, I can't pick just one flavor.
再说一次，我不能只选择一种口味。
I love them all.
我爱他们所有人。
If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.
如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。
Again, that's drinklmnt.com/huberman to claim a free sample pack.
再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。
What are the different domains of movement practice?
运动练习有哪些不同领域？
And as I ask this, I realize I am in serious danger of fractionating movement into a list of words like strength and speed and explosiveness and suppleness, a word that I've heard you use before.
当我问这个问题时，我意识到我正面临着将运动分解成一系列单词的严重危险，比如力量、速度、爆发力和柔软度，我以前听过你用过这个词。
And yet I think for most people, because we think in words often, some of those categories can be useful.
但我认为对于大多数人来说，因为我们经常用文字思考，其中一些类别可能是有用的。
So let's say I was going to embark on a movement practice, or a child was going to embark on a movement practice, either throughout the day or for a dedicated period of time.
假设我要开始运动练习，或者一个孩子要开始运动练习，要么全天要么专门一段时间。
What are the sorts of categories of movement that I might want to think about?
我可能想要考虑哪些类别的运动？
Ballistic movement, smooth movement.
弹道运动，运动平稳。
Maybe you could just enrich us with some of the landscape around that.
也许你可以用周围的一些风景来丰富我们。
Andrew Huberman:
安德鲁·休伯曼：
One thing that does seem to appear for me when I look around is the concept of unique postures.
当我环顾四周时，我确实看到了一件事，那就是独特姿势的概念。
And I think this is true for postures of thought, emotional postures, and movement postures.
我认为对于思想姿势、情感姿势和运动姿势来说都是如此。
You take someone who moves in a certain way, and you teach him all these new sports or techniques, but essentially, if you look deeply and you're sensitive, you see it's the same postures that he will have to work with till the end of his life, the same thinking postures.
你带一个以某种方式移动的人，你教他所有这些新的运动或技巧，但本质上，如果你深入观察并且你很敏感，你会发现他将不得不使用相同的姿势，直到生命的尽头，相同的思考姿势。
And this is really problematic, where we are not freeing the mind beyond this scaffolding of thinking, and we are actually letting go of the content.
这确实是有问题的，我们没有将思想解放到这个思维的脚手架之外，我们实际上是在放弃内容。
We get more and more focused on the way of thinking versus the thinking itself or habitual ways and forms of thinking, associative thinking, et cetera.
我们越来越关注思维方式，而不是思维本身或思维的习惯方式和形式、联想思维等等。
And emotionally, the same.
在情感上，也是一样。
We are constructing these emotional postures, and then we have to go through the rest of our lives working with that.
我们正在构建这些情绪姿势，然后我们必须在余生中与之相处。
So this is the dark side.
所以这就是黑暗的一面。
Ido Portal:
伊多门户：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
But of course, there are always possibilities, both I think invading this early system to some extent, even if it's 5% or 7% or whatever percent, and also on the freeing yourself of going beyond all postures, period.
但当然，总是有可能性的，我认为在某种程度上侵入这个早期的系统，即使是 5% 或 7% 或任何百分比，而且也让你自己摆脱所有姿势的束缚，就这样。
Working with the postures you have, but towards a posture-less way of doing things.
以现有的姿势工作，但要以无姿势的方式做事。
So this is something interesting to work when people work with movements, but finally are able to go into movement, and this magic starts to happen, and then the techniques fall apart, and something appears.
因此，当人们从事运动时，这是一件很有趣的事情，但最终能够进入运动，这种魔力开始发生，然后技术崩溃了，一些东西出现了。
And it's a phase change.
这是一个相变。
Ido Portal:
伊多门户：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
It's a binary moment.
这是一个二元时刻。
There is a jump there, for sure, and it's very rare to see, both in thinking and emotionally and other ways.
毫无疑问，那里存在跳跃，而且无论是在思维、情感还是其他方面，都很少见。
We have many names for it, and some talk about enlightenment, and some talk about all kinds of processes related to it, and I think most of them are shadows of the sun, but it's not the sun itself, really.
我们对它有很多名称，有些谈论启蒙，有些谈论与之相关的各种过程，我认为其中大多数都是太阳的影子，但实际上它不是太阳本身。
Ido Portal:
伊多门户：
Yeah, that exploration of degrees of freedom is where the opportunity for real advancement and expansion of skill shows up.
是的，对自由度的探索是真正进步和扩展技能的机会出现的地方。
I think the way it's been described to me is that we go from unskilled to skilled, and then there's mastery, and then there's this top tier, which is this beautiful thin layer that so few people occupy, which is virtuosity, in which the practitioner invites variability and chance back in as an opportunity to do truly new things.
我认为向我描述的方式是，我们从不熟练到熟练，然后是精通，然后是这个顶层，这是一个很少有人占据的美丽的薄层，这是精湛的技艺，其中实践者邀请可变性和机会回来作为做真正新事物的机会。
Andrew Huberman:
安德鲁·休伯曼：
As long as you're not out of this sleeve, you're still within the boundaries of achieving the result that you're after.
只要你没有脱离这个袖子，你仍然在实现你所追求的结果的范围内。
And then there is all this adaptation of all these elements inside to keep you in the sleeve.
然后所有这些元素的所有这些改编都在里面，让你保持在袖子里。
The sleeve is not constricted as we once thought.
袖子并不像我们曾经想象的那样收缩。
Oh, beautiful technique.
噢，美丽的技术。
There are many ways to skin a cat And that experience and that variety, that diversity goes into virtuosity.
剥猫皮的方法有很多种，而这种经验和多样性、多样性会转化为精湛的技艺。
It's true freedom because your focus is on the right thing.
这是真正的自由，因为你的注意力集中在正确的事情上。
You don't point at the moon, look at your finger.
你不要指着月亮，而是看你的手指。
And that's really in essence being a virtuoso for me, like mastery, let's say, if there is such a thing.
对我来说，这本质上就是成为一名艺术大师，就像精通一样，可以说，如果有这样的事情的话。
Ido Portal:
伊多门户：
I'd like to talk about vision and the eyes.
我想谈谈视力和眼睛。
We have this incredible ability to adjust the aperture of our visual window.
我们有这种令人难以置信的能力来调整我们的视觉窗口的孔径。
We can focus very narrowly, and we can focus very broadly.
我们可以关注非常狭窄的范围，也可以非常广泛地关注。
When you begin a practice, and as you move through a practice, do you apply a regimented way of focusing your vision?
当你开始练习时，以及当你进行练习时，你是否采用一种严格的方式来集中你的视野？
Are you in panoramic vision?
你处于全景视野吗？
Are you in a very narrow field of view, or does it entirely depend?
你的视野是否非常狭窄，或者这完全取决于你的视野？
And for the person who's a true beginner, a true novice like myself, how should I show up to the practice with my eyes?
而对于像我这样真正的初学者、真正的新手来说，我应该如何用眼睛来表现练习呢？
Andrew Huberman:
安德鲁·休伯曼：
We do not move the eyes as well as we think we do.
我们的眼睛移动并不像我们想象的那么好。
Because as long as you can see and move the eyes, people never think about it, that it can be trained, that it can be improved, et cetera.
因为只要眼睛能看、能动，人们从来不会想到它是可以训练的、它是可以提高的等等。
And their effects of it are far-reaching.
他们的影响是深远的。
The eyes lead to the inner eye.
眼睛通向内眼。
You can think of it in a beautiful metaphorical way.
你可以用一种美丽的隐喻方式来思考它。
And it's a representation of the way that we use various cognitive and mind processes, and also, of course, affect the body.
它代表了我们使用各种认知和思维过程的方式，当然也会影响身体。
For example, when you teach boxers how to bob, usually it's not done in the way that I believe it should be done.
例如，当你教拳击手如何鲍勃时，通常不会按照我认为应该做的方式进行。
They teach it from the feet because they have the idea, which is correct, that you'll need to do it in spatial conditions, in movement.
他们从脚上教它，因为他们有这样的想法，这是正确的，你需要在空间条件下、在运动中做到这一点。
But in reality, the head will organize the feet for you.
但实际上，头部会为你组织双脚。
Because if I'll pull your head now to the side, you will immediately start to organize your feet under you.
因为如果我现在把你的头拉到一边，你就会立即开始调整你的脚。
Ido Portal:
伊多门户：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
That's how I would teach someone something like this.
这就是我教别人这样的事情的方式。
So it's a very powerful way to address movement, not the only one.
因此，这是解决运动问题的一种非常有效的方法，而不是唯一的方法。
You need to start to have some kind of a checklist of what you're looking to do.
你需要开始制定一份你想要做的事情的清单。
And then by this, you can start to tailor the way that you use your eyes.
然后，您就可以开始调整使用眼睛的方式。
The same thing I do for posture, the same thing I do for stance, the same thing eventually I do for state.
我为姿势做同样的事情，为立场做同样的事情，最终我为状态做同样的事情。
And there is different flavors.
而且还有不同的味道。
There is no correct way to use the eye.
没有正确的用眼方法。
Sometimes it's very peripheral, soft, open awareness orientation.
有时它是非常外围的、柔和的、开放的意识导向。
Sometimes it's very focused.
有时非常专注。
Notice that I'm pulling these two opposites, awareness and focus, which is often put together and confused.
请注意，我正在拉动意识和专注这两个对立面，这两个概念经常被放在一起并混淆。
Ido Portal:
伊多门户：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
And then the eyes are the immediate and the easiest entry point into that.
然后眼睛是最直接也是最简单的切入点。
Another thing is the placement of the head and the eyes.
另一件事是头部和眼睛的位置。
Like for example, when we lower our chin, we seem to see better.
例如，当我们降低下巴时，我们似乎看得更清楚。
Ido Portal:
伊多门户：
Mm-hmm.
嗯嗯。
Andrew Huberman:
安德鲁·休伯曼：
When we raise the eyebrows, there is too much exposure of top light sources, and so people would usually when looking into the distance, will tilt their chin in.
当我们扬起眉毛时，顶部光源的曝光过多，因此人们在看向远处时通常会下巴倾斜。
And in many scenarios, tilting of the chin to the side or placing just like listening with the ear, placing a certain eye or dominant eye, depending on various scenarios.
而且在很多场景中，下巴向一侧倾斜或者像用耳朵听一样放置，放置某一只眼睛或主眼，取决于不同的场景。
And this is all information that I can come in cerebrally and think about and jump my practice forward.
这些都是我可以在大脑中输入并思考并推动我的实践前进的所有信息。
Instead of just letting the experience teach me that, I'm using some kind of a thinking process to improve, and this is not cheating.
我不只是让经验教会我这一点，而是使用某种思考过程来改进，这不是作弊。
This is great.
这太棒了。
Ido Portal:
伊多门户：
There are two separate clusters of neurons in these cranial nerve nuclei that when eyes are up, it increases our level of alertness.
这些脑神经核中有两个独立的神经元簇，当眼睛向上时，它会提高我们的警觉程度。
When our eyes are down, we go into states of more calm and quiescence.
当我们的眼睛向下时，我们会进入更加平静和安静的状态。
When we are in this more panoramic soft gaze, and broad awareness, big swaths of visual field, as we say, the neurons that control that come through a pathway called magnocellular pathway.
当我们处于这种更加全景式的柔和凝视、广泛的意识和大片视野中时，正如我们所说，控制这些的神经元通过一条称为大细胞通路的通路。
In any event, those neurons are much thicker, thicker cables.
无论如何，这些神经元是越来越粗的电缆。
They transmit much faster, just like thick pipes can carry more water more quickly.
它们的传输速度要快得多，就像粗管道可以更快地输送更多水一样。
And your reaction time is at least four times what it is in this awareness mode than it is when you're narrowly focused on something.
在这种意识模式下，你的反应时间至少是你专注于某件事时的四倍。
When we drive, we're in this peripheral vision, and our reaction times are much, much faster.
当我们开车时，我们处于这种余光之中，我们的反应速度要快得多。
And I think what you and I, I hope, agree on, correct me if I'm wrong, is that exploring these different extremes and everything in between is where the real value is.
我认为，我希望你和我达成共识，如果我错了，请纠正我，那就是探索这些不同的极端以及介于两者之间的一切才是真正的价值所在。
Andrew Huberman:
安德鲁·休伯曼：
Another pragmatic bit here, if I can offer is since our culture has been more geared in pushing us towards focus, the focus use of the eyes and primary language reading and other things, we have less opportunities to work with the more open panoramic one.
如果我能提供的话，这里的另一个务实的一点是，由于我们的文化更倾向于推动我们集中注意力，集中使用眼睛和主要语言阅读等，所以我们与更开放的全景文化合作的机会更少。
So it would be smart to start to balance things out a bit more.
因此，明智的做法是开始更多地平衡事情。
When you're in nature, you don't look at each leaf.
当你身处大自然时，你不会看每一片叶子。
Everything is moving, and you are kind of immersed in that, and then something attracts your attention.
一切都在移动，你有点沉浸其中，然后有什么东西吸引了你的注意力。
Oh, it's a bird.
哦，这是一只鸟。
And you focus, and you go back into the general state, the basic state, which is open awareness.
当你集中注意力时，你就会回到一般状态、基本状态，即开放的意识。
Here, we switch things around.
在这里，我们换个方式。
In our modern culture, we are mostly focused, and then we sometimes daydream, which is maybe some kind of a balancing act that comes from deep within.
在我们的现代文化中，我们大多是专注的，然后我们有时会做白日梦，这可能是某种来自内心深处的平衡行为。
I don't know.
我不知道。
Maybe you can share some information about that.
也许你可以分享一些相关信息。
But I see that many times people need to...
但我发现很多时候人们需要...
The focus is overly done by far in our lives.
到目前为止，我们的生活中过度关注了。
Ido Portal:
伊多门户：
Earlier you mentioned the cone of auditory attention, the other sense that we can play with in our practice.
之前您提到了听觉注意锥，这是我们在练习中可以使用的另一种感觉。
Where is your hearing when you approach your practice?
当你练习时，你的听力在哪里？
Andrew Huberman:
安德鲁·休伯曼：
Another set of parameters to think about and to play with and to be aware of.
另一组需要思考、使用和了解的参数。
I have the experience that some people are better at using this system or that system And you would be amazed how differently the same result, seemingly outside results, are done by different practitioners and in different scenarios.
我的经验是，有些人更擅长使用这个系统或那个系统，你会惊讶地发现，相同的结果，看似外部的结果，由不同的从业者和在不同的场景中完成是多么不同。
This goes into this mutation and change idea.
这涉及到这种突变和改变的想法。
All of our culture and practices and success puts us closer and closer to each other, so we have the same opinions everywhere around the world, becoming more and more the same, less and less different.
我们所有的文化、实践和成功让我们彼此之间的距离越来越近，因此我们在世界各地都有相同的观点，变得越来越相同，不同越来越少。
But the real hope comes from the different.
但真正的希望来自于不同。
We have a difficulty promoting that.
我们很难推广这一点。
And so this is another thing that can be promoted with the right practices.
因此，这是可以通过正确的做法来促进的另一件事。
For example, I work with corporates or even worked with governments before to bring in some of that freshness with simple habits in the workday or in the education of children or in companies, increasing productivity.
例如，我之前与企业合作，甚至与政府合作，通过简单的习惯在工作日、儿童教育或公司中引入一些新鲜感，从而提高生产力。
I don't really give a fuck, but I am there to give what I view is important, and what is important maybe increases productivity, but it's more important to me that it improves people's lives who are involved.
我真的不在乎，但我在那里提供我认为重要的东西，而重要的东西可能会提高生产力，但对我来说更重要的是它改善了参与其中的人们的生活。
Thinking about hearing, the way that people use their ears, the way that people use listening.
思考听力，人们使用耳朵的方式，人们使用倾听的方式。
Again, we can talk about placement of the head and posture, sometimes angling as well, sharper angle, chin down.
再次，我们可以讨论头部的位置和姿势，有时也可以讨论角度，更锐利的角度，下巴向下。
Some people tend to use the shape of the ear.
有些人倾向于使用耳朵的形状。
People with different ears, closer or further out.
不同耳朵的人，近或远。
If you're very sensitive and you're looking around, you would see this is affecting people's motion, even the shape of our face.
如果你非常敏感并且环顾四周，你会发现这正在影响人们的动作，甚至是我们脸的形状。
Like the development of the vocal cords and speaking will totally change how we look, but how we listen also will do the same.
就像声带和说话的发展会完全改变我们的外表一样，但我们聆听的方式也会产生同样的作用。
Ido Portal:
伊多门户：
Or people will even make their ears bigger.
或者人们甚至会把耳朵弄得更大。
I mean, a lot of people don't realize that's actually why we do this, is to capture more sound waves, right?
我的意思是，很多人没有意识到这实际上就是我们这样做的原因，是为了捕获更多声波，对吗？
The localization of sound is based on a simple brainstem calculation of interaural time differences.
声音的定位基于脑干对耳间时间差的简单计算。
The time in which something, the brain intuitively, it just knows, because it's a pretty hardwired circuit, that if a sound arrives first to this ear then that ear, that it's likely coming from over here.
大脑凭直觉就知道，因为它是一个相当硬连线的电路，如果声音先到达这只耳朵，然后到达那只耳朵，那么它很可能来自这里。
Whereas if it's dead center, arrives at the two at the same time.
而如果是正中心，则同时到达两者。
It's almost ridiculously simple when one hears it, no pun intended, but it is an incredibly valuable way of thinking about how the architecture of the body changes our experience.
当人们听到它时，这几乎是荒谬的简单，没有双关语的意思，但它是一种非常有价值的思考身体结构如何改变我们的体验的方式。
When I see people walking, sometimes I think, wow, they really move in a strange way.
当我看到人们走路时，有时我会想，哇，他们的移动方式真的很奇怪。
People come in different shapes and sizes, short torsos, long arms, et cetera.
人们有不同的形状和大小，短躯干，长手臂等等。
Do you think that if people have a body type that facilitates certain kinds of movement and not others, that they should intentionally try and move in the way that is right at the edge of the kind of friction and challenge in order to shape new possibilities, or do you think that they should lean into the smooth execution of what comes most naturally to them?
您是否认为，如果人们的体型适合某些运动而不是其他运动，那么他们应该有意识地尝试以处于摩擦和挑战边缘的方式运动，以形成新的可能性，还是您认为他们应该倾向于顺利执行对他们来说最自然的运动？
Andrew Huberman:
安德鲁·休伯曼：
Yeah, I think a good practice is to have many walks.
是的，我认为一个好的做法是多散步。
There is a lot of emotional things related to walk, like how I'm walking into a business meeting or how I'm walking out of a bad situation.
有很多与行走相关的情感因素，比如我如何走进商务会议或我如何走出糟糕的境地。
There is a lot of beautiful things to research there practically with yourself, trying to approach someone with the chin slightly down, very linear, very efficient in the straightest line, or trying to approach someone a little bit more rounded from the side and tilting your head, and you will see totally different results, totally different communication that happens over people's heads.
有很多美好的事情值得你亲自去研究，尝试着下巴稍微向下、非常线性、以最直线的方式非常有效地接近某人，或者尝试从侧面接近一个更圆润的人并倾斜你的头，你会看到完全不同的结果，在人们的头上发生完全不同的沟通。
But if you're sensitive, you realize that, wow, this opened the door.
但如果你敏感的话，你就会意识到，哇，这打开了大门。
But it's part of the approach.
但这是方法的一部分。
You can affect that.
你可以影响它。
So this is something to play with and to work with.
所以这是一个可以玩和工作的东西。
And then you have, of course, body proportions and ways, and we have all these technical invasions, mathematics and trigonometry and architecture.
当然，还有身体比例和方式，我们还有所有这些技术入侵、数学、三角学和建筑。
They invaded our bodies.
他们侵入了我们的身体。
They invaded our nervous system.
他们侵入了我们的神经系统。
And now our walk and our physical practices, they look linear and efficient.
现在我们的步行和身体练习看起来是线性且高效的。
The path between two points is a straight line.
两点之间的路径是一条直线。
It's not.
它不是。
This is biomechanics.
这是生物力学。
It's not mechanics.
这不是机械师。
Nothing there is given.
那里没有给出任何东西。
There's no gospel.
没有福音。
So the walk is sometimes have to go around or sway from side to side, and there is coiling, uncoiling, and there are moving bits.
所以行走有时必须绕圈或左右摇摆，有卷起、展开，还有移动的位子。
And what about the coordination of my breathing with my walk?
我的呼吸和行走的协调性怎么样？
Because if I walk too linearly, there is less pumping of the air naturally in and out, so now I have to forcefully bring it in and out.
因为如果我走得太直线，自然进出的空气就会减少，所以现在我必须用力把它带进和抽出。
I'm wasteful.
我很浪费。
And that's why you see in last years, these incredible runners, especially in long distance, doing things we never thought were possible.
这就是为什么你在过去几年看到这些令人难以置信的跑步者，尤其是长跑运动员，做着我们从未想过可能的事情。
Pronation and all kinds of things, like our technical thoughts were totally misguided and wrong, and somebody comes in and does it in some way that is totally wrong, and he gets results we could never get.
内旋和各种各样的事情，比如我们的技术思想完全被误导和错误，有人进来并以某种完全错误的方式去做，他得到了我们永远无法得到的结果。
And that's the beauty of playfulness, experimentation, change, being different.
这就是乐趣、实验、改变、与众不同的美妙之处。
Ido Portal:
伊多门户：
If you're a regular listener of the Huberman Lab podcast, you've no doubt heard me talk about the vitamin mineral probiotic drink AG1.
如果您是 Huberman Lab 播客的常客，您无疑听过我谈论过维生素矿物质益生菌饮料 AG1。
And if you've been on the fence about it, now's an awesome time to give it a try.
如果您一直对此持观望态度，那么现在正是尝试的好时机。
For the next few weeks, AG1 is giving away a full supplement package with your first subscription to AG1.
在接下来的几周内，AG1 将在您首次订阅 AG1 时赠送完整的补充包。
They're giving away a free bottle of vitamin D3+K2, a bottle of omega-3 fish oil capsules, and a sample pack of the new sleep formula, AGZ, which, by the way, is now the only sleep supplement I take.
他们免费赠送一瓶维生素 D3+K2、一瓶 omega-3 鱼油胶囊和新睡眠配方 AGZ 样品包，顺便说一下，它是我现在唯一服用的睡眠补充剂。
It's fantastic.
太棒了。
My sleep on AGZ is out of this world good.
我在 AGZ 的睡眠质量非常好。
AGZ is a drink, so it eliminates the need to take a lot of pills.
AGZ 是一种饮料，因此无需服用大量药片。
It tastes great, and like I said, it has me sleeping incredibly well, waking up more refreshed than ever.
它味道好极了，就像我说的，它让我睡得非常好，醒来时比以往任何时候都精神焕发。
I absolutely love it.
我非常喜欢它。
Again, this is a limited time offer, so make sure to go to drinkag1.com/huberman to get started today.
再次强调，这是限时优惠，因此请务必立即访问 Drinkag1.com/huberman 开始。
One of my favorite neuroscientists, he's out of the University of Chicago.
我最喜欢的神经科学家之一，他来自芝加哥大学。
He said, "One of the major jobs of evolution is to take existing cell types and circuits and give them new functions.
他说：“进化的主要工作之一是利用现有的细胞类型和电路并赋予它们新的功能。
But that can only be done through the playful exploration of new possibilities," which I think maps very well to what you're saying, that at the extreme thresholds of technical execution, mastery, your obviously performance is very high, but the opportunity for evolution of the sport or the music or the dance or the intellectual endeavor is limited because you're not introducing variability.
但这只能通过对新可能性的有趣探索来完成，”我认为这很好地反映了你所说的，在技术执行、掌握的极端阈值下，你的表现显然非常高，但运动、音乐、舞蹈或智力努力的进化机会是有限的，因为你没有引入可变性。
In the attempt to get proper execution, you're limiting oneself.
在试图获得正确执行的过程中，你限制了自己。
Andrew Huberman:
安德鲁·休伯曼：
We are the biggest improvisers around.
我们是最大的即兴创作者。
That's what made us who we are, I think, and this is incredible what we can do with it.
我认为，这就是我们之所以成为现在的我们的原因，我们能用它做的事情是令人难以置信的。
And there is something about this openness that we humans need to keep, and also maybe something for our leaders to be more of less specialist and more in this openness, less capable in this or that way, but more capable of doing the whole thing.
我们人类需要保持这种开放性，也许我们的领导者应该更加开放，而不是那么专业，在这种或那种方式上能力较差，但更有能力完成整个事情。
By the way, I think that scientists get it right.
顺便说一句，我认为科学家们是对的。
It's where you transmit the knowledge out of the scientific field.
在这里您可以将科学领域的知识传播出去。
Because science have debate and everything, you're not so connected.
因为科学有争论等等，所以你们之间的联系并不那么紧密。
Of course, this can happen as well, but then when it goes out, and the simple person without the experience takes it more as a gospel, as a fixed thing, and then it was just a report.
当然，这也可能发生，但是当它出去时，没有经验的简单人更多地把它当作福音，当作固定的东西，然后它就只是一个报告。
Ido Portal:
伊多门户：
Right.
对。
Andrew Huberman:
安德鲁·休伯曼：
It was just reporting some functions here and play with it, see what it does for you.
它只是在这里报告一些功能并使用它，看看它对你有什么作用。
Because with all the greatest information that I can give, the person will examine it, and it might be not useful at all for him.
因为我能提供的所有最重要的信息，这个人都会检查它，而这对他来说可能根本没有用。
This is the practitioner.
这就是修行者。
Make it your own.
让它成为你自己的。
Go practice.
去练习吧。
Try heat, cold, light, movement, awareness to this, awareness to this, and this is up to you to make it yours.
尝试热、冷、光、运动、对这一点的认识、对这一点的认识，这取决于你，让它成为你的。
But we don't like to have this responsibility.
但我们不喜欢承担这个责任。
Ido Portal:
伊多门户：
No, people prefer to have the, this will work the first time every time and will serve you best compared to everything else.
不，人们更喜欢拥有，这每次都会第一次起作用，并且与其他一切相比，它会为您提供最好的服务。
And while there are more reliable tools than others, in my mind, the more reliable tools tend to be ones that are grounded in our innate physiology, as opposed to some, I don't like the word hack.
虽然有比其他工具更可靠的工具，但在我看来，更可靠的工具往往是基于我们先天生理学的工具，而不是某些工具，我不喜欢黑客这个词。
In fact, I loathe the word biohack, as we were talking about again earlier, because a hack, in my mind, is something that is designed for one purpose that's used for another.
事实上，我讨厌“生物黑客”这个词，正如我们之前再次讨论的那样，因为在我看来，黑客是为一个目的而设计但用于另一个目的的东西。
It's not the most efficient use of that tool, nor is it naturally the best solution.
这不是该工具的最有效使用，也不是最好的解决方案。
Whereas biology has some very good solutions, but they don't always work, not every time.
尽管生物学有一些非常好的解决方案，但它们并不总是有效，不是每次都有效。
Andrew Huberman:
安德鲁·休伯曼：
Mm-hmm.
嗯嗯。
Ido Portal:
伊多门户：
Earlier today, we did a practice which involved invasion, shall we say, of peripersonal space.
今天早些时候，我们进行了一次涉及侵犯（容我们说）个人空间的实践。
We were close enough together we could touch one's torsos, and we were doing that as part of this practice, and you encouraged me to pay attention to how does it feel to have someone in your peripersonal space, and then this notion of reactivity.
我们靠得足够近，我们可以触摸一个人的躯干，我们这样做是这次练习的一部分，你鼓励我关注有人在你的个人空间中的感觉，然后是反应性的概念。
I know a lot of people suffer from anxiety just being in a face-to-face conversation.
我知道很多人在面对面交谈时都会感到焦虑。
Some people have a lot of anxiety about being physically close to people, whether or not they know them or not, and many people are reactive.
有些人对与人的身体接触感到非常焦虑，无论他们是否认识他们，而且许多人都是反应性的。
They are in that anticipatory state of something is going to happen.
他们处于某种即将发生的事情的预期状态。
Maybe you could talk about that a little bit more.
也许你可以多谈谈这一点。
Andrew Huberman:
安德鲁·休伯曼：
Touch, proximity, all these things, also it takes a very, I think, limited place in our lives.
我认为，触摸、接近以及所有这些东西在我们的生活中占据的位置非常有限。
People are not touched, and they don't touch enough.
人们没有被感动，而且感动得还不够。
There is certain bubbles of peripersonal space according to culture, according to environment, what is right, what is wrong.
根据文化、环境、什么是对的、什么是错的，存在一定的个人周围空间泡沫。
And then came all the, of course, politically correctness and harassments and all kinds, and this is a problem.
当然，随之而来的是所有政治正确性和骚扰以及各种各样的问题，这是一个问题。
It's a problem to navigate all this scenario.
驾驭所有这些场景是一个问题。
And I think there is definitely this side which is suffering.
我认为肯定有这一方正在遭受痛苦。
Proximity, being able to, as you said, remove certain reactivity and to learn to control that volume control over how reactive I am, and in other scenarios, how do I remove this reactivity altogether, is very important for performance and also for our lives, for clear thinking, et cetera.
接近，正如你所说，能够消除某些反应性，并学会控制音量控制我的反应性，以及在其他情况下，如何完全消除这种反应性，对于表现以及我们的生活、清晰的思维等都非常重要。
Because everything is moving through us and is being monitored by us, so everything has the potential to detract us from a certain direction of exploration.
因为一切都在我们身边移动，并被我们监控，所以一切都有可能分散我们对某个探索方向的注意力。
And if you're reactive, you're a slave, and it becomes worse and worse.
如果你反应迟钝，你就是一个奴隶，而且情况会变得越来越糟。
Or as, for example, a fighter or a football player, et cetera, has to know what to take, what not to take.
或者，例如，拳击手或足球运动员等，必须知道该拿什么，不该拿什么。
The fact that you can sense more doesn't mean you should react to it.
事实上，你能感觉到更多并不意味着你应该对此做出反应。
And the practice helps that by bringing people into these scenarios, but oftentimes disarming them.
这种做法有助于做到这一点，让人们进入这些场景，但通常会解除他们的戒心。
Like when we were working closely today, and because you have a certain background with boxing or fighting, I can tell you, you are missing some kind of a way to be in that space that is not martial.
就像我们今天密切合作时一样，因为你有一定的拳击或格斗背景，我可以告诉你，你错过了某种进入非武术空间的方式。
So you carry a certain tone, although you're a very kind person, but oftentimes you held me without realizing you're holding me with a lot of strength, for example.
所以你带着某种语气，虽然你是一个非常善良的人，但很多时候你抱着我，却没有意识到你用很大的力量，例如。
And it was clear to me you're not fully aware of what is unfolding, and it's just, of course, a question of experience.
我很清楚，你并没有完全意识到正在发生的事情，当然，这只是一个经验问题。
So to be able to be in this scenario but do something else which is not geared towards winning, losing competition, or just being able to play with another person.
因此，能够在这种情况下做一些其他事情，而不是为了赢得、输掉比赛，或者只是能够与另一个人一起玩。
Like for example, contact improvisation took that and played with that, and the work of Steve Paxton, for the ones who are not familiar.
例如，对于那些不熟悉的人来说，接触即兴创作就采用了这一点并发挥了作用，还有史蒂夫帕克斯顿的作品。
It's very important to explore many ways of being within different distances and spaces from other people and touched in different ways and not contextualizing it always in the same way I can touch your chest in one way.
探索与他人处于不同距离和空间并以不同方式触摸的多种方式非常重要，而不是总是以与我可以用一种方式触摸你的胸部相同的方式将其置于上下文中。
I can touch it with the exact same pressure and speed, but it will feel very different.
我可以用完全相同的压力和速度触摸它，但感觉会很不一样。
The parameters, I'm not sure.
参数我不太清楚。
Certain intentions, certain combination of postures or ways, and this is beautiful exploration.
特定的意图，特定的姿势或方式的组合，这是美丽的探索。
And again, I would encourage you and others to explore the discomfort.
我再次鼓励您和其他人探索这种不适。
For example, certain discomfort to be with a man in a certain scenario or with a woman, and trying to see what is that.
例如，在某种情况下与男人或女人在一起时感到某些不适，并试图看看那是什么。
Because if we're truly strong, we are not afraid of anything, and this will improve our culture tremendously.
因为如果我们真正强大，我们就什么都不怕，这将极大地改善我们的文化。
Of course, there must be agreement.
当然，必须有协议。
You never force yourself, but you meet someone who is also interested in that exploration, and then you do it.
你从不强迫自己，但你遇到了一个也对这种探索感兴趣的人，然后你就这么做了。
Moving together in all kinds of ways.
以各种方式一起行动。
Sometimes it's walking together.
有时也一起散步。
Sometimes it's all kinds of...
有时候是各种各样的...
It can be game, playful.
它可以是游戏，好玩的。
It can be romantic.
它可以是浪漫的。
And there are many shades.
而且有很多色调。
Sex doesn't start here and end here, right?
性不是从这里开始也不是从这里结束，对吗？
It's a continuum, and we don't even need to define it in that way.
它是一个连续体，我们甚至不需要以这种方式定义它。
So with time, I think it unlocks a lot of things.
所以随着时间的推移，我认为它会解锁很多东西。
People become much stronger in a good sense, in sense of becoming, being, and we abuse less, and we can approach other aspects to us.
人们在良好的意义上变得更加强大，在成为、存在的意义上变得更加强大，我们虐待更少，我们可以接近我们的其他方面。
Ido Portal:
伊多门户：
For many people, they approach movement in the form of weight training or yoga or running.
对于许多人来说，他们以重量训练、瑜伽或跑步的形式进行运动。
Yoga is a bit more dynamic, but fairly linear types of exercise and movement, Peloton, rowing.
瑜伽是一种更有活力的运动，但相当线性的锻炼和运动，如大部队、划船。
One thing that I have started doing on the basis of some of your teachings, and I just sort of created this idea, is rather than statically standing there and lifting weights, actually walking from as I alternate repetitions.
我在你的一些教导的基础上开始做的一件事，我只是创造了这个想法，不是静态地站在那里举重，而是在交替重复时实际行走。
It occurred to me that I'd never done a curl, a bicep curl, with one foot in front of the other, and then I'd never actually switched that up, and it's a kind of an odd stance to be standing in parallel and curling one's arm.
我突然想到，我从来没有做过弯举，二头肌弯举，一只脚放在另一只脚前面，然后我从来没有真正把它换过来，平行站立并卷曲手臂是一种奇怪的姿势。
It's kind of a ridiculous movement when one thinks about it.
仔细想想，这是一种可笑的举动。
So I started incorporating some of that.
所以我开始融入其中的一些内容。
You get some strange looks in the gym, but I just give them strange looks back.
在健身房里你会看到一些奇怪的目光，但我也只是回以奇怪的目光。
So what are your thoughts about these very linear forms of exercise, and do you encourage people to expand the play space, as it were, for these kinds of exercise?
那么，您对这些非常线性的锻炼形式有何看法？您是否鼓励人们为此类锻炼扩大游戏空间？
Andrew Huberman:
安德鲁·休伯曼：
It's definitely a problem, and it's approachable.
这绝对是一个问题，而且是可以解决的。
People want a quick...
人们想要快速...
People want a hack.
人们想要黑客。
People want the icing.
人们想要锦上添花。
There is no cake.
没有蛋糕。
There is no cake.
没有蛋糕。
And it's just like industries of icing.
这就像糖霜行业一样。
Icing.
结冰。
Icing on what?
锦上添花？
What are you putting it on?
你把它戴什么？
You are movement.
你是运动。
There is a dynamic entity to you.
你有一个动态的实体。
The body is a huge part of it communicating.
身体是沟通的重要组成部分。
You have genetic layers.
你有遗传层。
There is a personalities that got developed and built around various influences, but then there is also some kind of an essence.
人格是在各种影响下发展和建立的，但也有某种本质。
So I think these practices, they're very good, but they're not designed for the goal that we think they were designed to.
所以我认为这些做法非常好，但它们并不是为了我们认为的目标而设计的。
It orients towards something else.
它面向其他事物。
For example, yoga.
例如，瑜伽。
There is a good book called "The Yoga Body," which will destroy a lot of people's yoga practice.
有一本好书叫《瑜伽身体》，它会毁掉很多人的瑜伽练习。
And it goes into how did we get to this yoga?
这涉及到我们是如何开始瑜伽的？
The influence of Swedish gymnastics and Mongolian contortionists, Western, the West affecting it, and then the ancient practice, which was barely asana related, posture, position.
瑞典体操和蒙古柔术运动员的影响，西方，西方影响它，然后是古代练习，几乎与体式、姿势、位置有关。
So actually, you said yoga is less linear.
所以实际上，你说瑜伽不太线性。
Yoga is very linear these days.
如今瑜伽非常线性。
These lines.
这些线。
Look at all the traditional dances.
看看所有的传统舞蹈。
They look nothing like yoga.
它们看起来一点也不像瑜伽。
Look at Thai dance, look at Chinese dances, martial arts.
看看泰国舞蹈，看看中国舞蹈、武术。
It's all rounded, it's all curved.
都是圆的，都是弧形的。
It's like nature, what you see in nature and the movement of the animals.
这就像大自然，你在大自然中看到的以及动物的活动。
So where does it come from?
那么它从哪里来呢？
These are things to understand because it designs you now.
这些都是需要理解的事情，因为它现在就设计了你。
It shapes you.
它塑造了你。
You're placing yourself in these forces of change and these streams of change, and you have a good intention, and you just want this or that, but the joke is on us.
你把自己置于这些变革的力量和变革的潮流中，你有一个良好的意图，你只是想要这个或那个，但笑话是在我们身上。
And this is the movement practice for me is, first, education.
这对我来说是运动实践，首先是教育。
Let's start to think about this.
让我们开始思考这个问题。
I have nothing that I can just sprinkle now, some magic powder that will help resolve this because it's a start of a deep investigation.
我现在没有什么可以撒的东西，一些魔法粉末可以帮助解决这个问题，因为这是深入调查的开始。
Let's talk pragmatically, because what you described is not about you placing the foot in front when you're curling.
让我们务实地谈谈，因为你所描述的并不是在卷曲时将脚放在前面。
It's about the examination.
是关于考试的事。
This is why it is a very good direction.
这就是为什么它是一个非常好的方向。
And then you will need another one and another one.
然后你将需要另一件又一件。
Don't get stuck on that foot in front of it, and try to do with the eyes closed or with a different head posture, and you will see things arrive, unrelated things.
不要卡在前面的那只脚上，尝试闭上眼睛或以不同的头部姿势来做，你会看到一些不相关的东西到达。
Because the associative mind, the thinking, this relates to this, doesn't get to the heart of it, never.
因为联想思维、思维，这与此相关，并没有触及它的核心，从来没有。
This is a playful approach, and this is a researcher approach.
这是一种有趣的方法，也是一种研究人员的方法。
I don't try to fit my truth into something.
我不会试图将我的真理融入到某件事中。
I'm there to examine.
我是来检查的
I don't have a motive yet.
我还没有动机。
Why?
为什么？
Because I'm fine.
因为我很好。
I don't depend on that to define myself.
我不依赖于此来定义自己。
I'm a human being.
我是一个人。
But if I don't have that sense of worth, I'm already geared towards I need to do this, I need to prove this, I have this agenda.
但如果我没有那种价值感，我已经做好了准备，我需要这样做，我需要证明这一点，我有这个议程。
And this is how we get all the lies in the world and all the problems and difficulties.
这就是我们如何理解世界上所有谎言以及所有问题和困难的原因。
So these practices, they are related to it, to prove this, that, this way, why we need muscles for X, Y, Z.
所以这些练习，它们与之相关，证明这个、那个、这样，为什么我们需要肌肉来控制X、Y、Z。
And a lot of the reported outcomes are often, from my place, is funny.
从我的角度来看，许多报道的结果往往很有趣。
I hear about something like I heard you say about gratitude practice.
我听说过一些事情，就像我听到你说的关于感恩练习一样。
If somebody tries to feel gratitude, just sit with the eyes closed or watch a movie and sense the gratitude there, it would be clear to you.
如果有人试图表达感激之情，只要闭上眼睛坐着或看电影，感受那里的感激之情，你就会很清楚。
One is very difficult to do, and the other is very easy.
一个是很难做到的，另一个是很容易做到的。
Hence, if gratitude is achieved easier this way, that's why it works like that.
因此，如果通过这种方式更容易表达感激之情，那就是为什么它会这样运作。
Although all the traditional practices are about you, and by challenging yourself to sense that gratitude yourself.
尽管所有的传统做法都是关于你的，并通过挑战自己来感受感激之情。
Weight training, the benefits, or the way that the hormonal effects, the effect over cognition, et cetera.
举重训练的好处，或者荷尔蒙影响的方式，对认知的影响等等。
When you open a bit and you go far out, you see certain things, not the truth, but maybe less delusion.
当你稍微开放一点，走得更远时，你会看到某些东西，不是真相，但也许不是那么幻觉。
If you don't get the weird looks, you're not moving in the right direction.
如果你没有看到奇怪的表情，那么你就没有朝着正确的方向前进。
You already know the result of that direction.
你已经知道那个方向的结果。
Let's say at least that.
至少我们可以这么说。
What happens when you do it with a smile, the same workout, and when you do it with a frown?
当你微笑着做同样的锻炼时，如果你皱着眉头做，会发生什么？
Ido Portal:
伊多门户：
Love it.
喜欢它。
I think it's a wonderful message.
我认为这是一个很棒的信息。
What I keep hearing from you over and over again is that people should explore.
我一遍又一遍地从你那里听到的是人们应该探索。
The greatest compliment that one can give in science is the one that I'm going to tell you now because it's entirely appropriate, which is we say you're an N of one, right?
在科学领域，人们所能给予的最大的赞美就是我现在要告诉你的，因为它是完全恰当的，也就是说，我们说你是一中的N，对吧？
And you truly are.
你确实是。
I don't think there's anyone that has been as willing to embrace existing practices, evolve them, create new practices, and to share so broadly, to really be willing to give and teach so much knowledge.
我认为没有人愿意接受现有的实践，发展它们，创造新的实践，并如此广泛地分享，真正愿意提供和传授如此多的知识。
Earlier you made the mention of your goals of, in part, of being wild and wise, and I'm here to tell you that you are both wild and wise.
早些时候你提到了你的目标，部分是狂野和智慧，我在这里告诉你，你既狂野又智慧。
And so thank you so much.
非常感谢。
Andrew Huberman:
安德鲁·休伯曼：
Thank you very much.
非常感谢。
Thank you.
谢谢。
Speaker 3:
演讲者3：
Saying how you feel out loud is terrifying, but that's what Hinge's new free audiobook, "No Ordinary Love," is all about.
大声说出你的感受是很可怕的，但这就是 Hinge 的新免费有声读物“No Ordinary Love”的全部内容。
It's a collection of real love stories about five couples that met on Hinge.
这是一本关于五对在 Hinge 上相识的情侣的真实爱情故事的合集。
The stories are written and read by Tembi Locklear, Nicola Dinan, Curtis Garner, Raven Smith, and Rufi Thorpe.
这些故事由坦比·洛克利尔、尼古拉·迪南、柯蒂斯·加纳、雷文·史密斯和鲁菲·索普撰写和朗读。
I, Hunter Harris, wrote and read the forward.
我，亨特·哈里斯，撰写并阅读了这篇前言。
The audiobook's out now.
有声读物现在已经出来了。
Give it a listen.
听一下。