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I've spent the last decade subjecting myself to pain and humiliation, hopefully for a good cause, which is self-improvement.

过去的10年时间，我一直处于悲伤和羞辱中，期待着有一个好的理由改变自己，这个理由就是自我提高。

And I've done this in three parts. So first I started with the mind.

于是我从三方面开始做起，首先从心智开始。

And I decided to try to get smarter by reading the entire Encyclopedia Britannica from A to Z -- or, more precisely, from "a-ak" to "Zywiec."

我决定试着让自己聪明点，比如阅读大英百科全书，从头到尾通读，更确切的说是从第一个词"a-ak"读到最后一个词"Zywiec"。

And here's a little image of that. And this was an amazing year.

现在已经没什么太大印象了。这是不可思议的一年。

It was really a fascinating journey. It was painful at times, especially for those around me.

整个过程很吸引人。有时也很痛苦，尤其对我身边的人来说更是如此。

My wife started to fine me one dollar for every irrelevant fact I inserted into conversation. So it had its downsides.

每当我在谈话时加入一些在大英百科全书中读到的与谈话无关的事实时，我妻子就会罚我一美元。所以说这也有不好的一面。

But after that, I decided to work on the spirit.

但这之后，我决定在精神层面上做些文章。

As I mentioned last year, I grew up with no religion at all.

就像我去年提到的那样，我从小就没有宗教信仰。

I'm Jewish, but I'm Jewish in the same way the Olive Garden is Italian. Not really.

我是犹太人，像美式Olive Garden餐厅里做的意大利餐那样，我不像传统的犹太人。真的不像。

But I decided to learn about the Bible and my heritage by actually diving in and trying to live it and immerse myself in it.

但是我决定去了解一下圣经和犹太传统文化，通过真正进入到其中，让自己完全融入到那个环境中去。

So I decided to follow all the rules of the Bible.

所以我决定遵循圣经的所有条例。

And from the Ten Commandments to growing my beard -- because Leviticus says you cannot shave.

从十戒到蓄起胡须--因为《利未记》要求人们不许剔除胡须。

So this is what I looked like by the end. Thank you for that reaction.

所以这就是我最后的样子，谢谢你们对此的反应。

I look a little like Moses, or Ted Kaczynski. I got both of them.

我看起来有点像摩西或是泰德·卡钦斯基，都挺像的。

So there was the topiary there. And there's the sheep.

这张修剪了一下。这就是那只羊。

Now the final part of the trilogy was I wanted to focus on the body and try to be the healthiest person I could be, the healthiest person alive.

最后一步是，我希望注重自己的身体，尽可能达到最健康的状态，成为世上最健康的人。

So that's what I've been doing the last couple of years.

所以过去几年内我做了刚才提到的那些事情。

And I just finished a couple of months ago. And I have to say, thank God.

我几个月前才刚刚停下来，我必须要说，谢天谢地终于结束了。

Because living so healthily was killing me.

因为那种健康的生活方式快要害死我了。

It was so overwhelming, because the amount of things you have to do, it's just mind-boggling.

太让人受不了了，因为有许多你不得不做的事情，数量多的让人难以置信。

I was listening to all the experts and talking to sort of a board of medical advisers.

我听取了所有专家的意见，和许多医疗顾问交流。

And they were telling me all the things I had to do.

他们告诉我所有必需做的事情。

I had to eat right, exercise, meditate, pet dogs, because that lowers the blood pressure.

我必须正确膳食，锻炼，冥想，养宠物，因为那样可以降低血压。

I wrote the book on a treadmill, and it took me about a thousand miles to write the book. I had to put on sunscreen.

我在跑步机上写书，为了这本书，我跑了近1000公里，我必须涂防晒霜。

This was no small feat, because if you listen to dermatologists, they say that you should have a shot glass full of sunscreen.

这可是个大工程，因为如果你严格遵医嘱的话，皮肤专家会告诉你，你要准备满满一玻璃杯的防晒霜。

And you have to reapply it every two to four hours.

同时，必须每2-4个小时再涂一次。

So I think half of my book advance went into sunscreen.

所以我觉得我的书的前一半都是关于防晒霜的。

I was like a glazed doughnut for most of the year.

我一年中大部分时间就像个光滑的甜甜圈。

There was the washing of hands. I had to do that properly.

关于洗手方面，必须洗的正确。

And my immunologist told me that I should also wipe down all of the remote controls and iPhones in my house,

免疫学家告诉我，我必须仔细擦拭家里所有的遥控器和iPhone，

because those are just orgies of germs. So that took a lot of time.

因为它们滋生大量的细菌。这件事花费了我大量时间。

I also tried to be the safest person I could be, because that's a part of health.

我还尽我所能做个最安全的人，因为这也是健康的一部分。

I was inspired by the Danish Safety Council.

我受到丹麦安全委员会的启发。

They started a public campaign that says, "A walking helmet is a good helmet."

他们发起一个公益活动，口号是：“步行专用头盔是个好头盔”。

So they believe you should not just wear helmets for biking, but also for walking around.

他们认为不仅仅要在骑单车的时候戴头盔，走路的时候同样需要。

And you can see there they're shopping with their helmets.

如你所见，他们连购物都带着头盔。

Well yeah, I tried that. Now it's a little extreme, I admit.

恩，我也尝试了，我承认这看来有些极端。

But if you think about this, this is actually -- the "Freakonomics" authors wrote about this

但是如果你想一下，这实际上是因为--《魔鬼经济学》的作者写到过--

that more people die on a per mile basis from drunk walking than from drunk driving.

以一英里为基准，死于酒后步行的人多过死于酒后驾驶的人。

So something to think about tonight if you've had a couple.

如果你已经结婚了，你应该思考一下这个问题。

So I finished, and it was a success in a sense. All of the markers went in the right direction.

所以我完成了这些事情，某种程度上说是成功的。所有的指标都变得正常了。

My cholesterol went down, I lost weight, my wife stopped telling me that I looked pregnant.

我的胆固醇下降了，体重减轻了，我妻子也不说我看上去像个孕妇了。

So that was nice. And it was successful overall.

这非常棒。总的来说是成功的。

But I also learned that I was too healthy, and that was unhealthy.

但是我同样意识到，我过于健康了，这本身也是不健康的。

I was so focused on doing all these things that I was neglecting my friends and family.

我过度专注于做那些事情，却忽视了我的朋友和家庭。

And as Dan Buettner can tell you, having a strong social network is so crucial to our health.

就像丹·布特纳告诉大家的那样，拥有一个广泛的社交网对我们的健康至关重要。

So I finished. And I kind of went overboard on the week after the project was over.

我于是停止了这些健康计划。健康计划中止后的一周，我让自己稍微放纵了一下，

I went to the dark side, and I just indulged myself. It was like something out of Caligula.

开始了不健康的生活方式，尽情放任自己，有点像《罗马帝国艳情史》里那样。

Without the sex part. Because I have three young kids, so that wasn't happening.

当然这里可没有关于性的部分，因为我已经有三个孩子了。

But the over-eating and over-drinking, definitely. And I finally have stabilized.

因此不是你想的那样，不过大吃大喝是肯定要有的，最后就稳定下来了。

So now I'm back to adopting many -- not all;

我保留了许多过去一年中尝试过的方法--当然不是全部，

I don't wear a helmet anymore -- but dozens of healthy behaviors that I adopted during my year.

我再也不带头盔了，但是还是保留了不少健康的生活习惯。

It was really a life-changing project. And I, of course, don't have time to go into all of them.

这真是个能够改变生活的计划，当然，我没有足够的时间去逐个体验。

Let me just tell you two really quickly.

我只简单告诉大家两件事。

The first is -- and this was surprising to me; I didn't expect this to come out -- but I live a much quieter life now.

首先是--一件让我感到惊讶的事情，我之前并没有抱这个期望--但现在我却有了一个更安静的生活。

Because we live in such a noisy world. There's trains and planes and cars and Bill O'Reilly, he's very noisy.

我们生活在一个嘈杂的世界，充斥着火车、飞机、汽车，和比尔·奥雷利（美国时事评论员），他吵死了。

And this is a real underestimated, under-appreciated health hazard -- not just because it harms our hearing,

这的确是一个被低估、被忽视的健康隐患--不仅仅是因为它有损听力，

which it obviously does, but it actually initiates the fight-or-flight response.

这点是毫无疑问的，它实际上还会让人产生“攻击或逃离”这个心理应急机制。

A loud noise will get your fight-or-flight response going.

高分贝噪声会让你启动应急机制。

And this, over the years, can cause real damage, cardiovascular damage.

这样持续数年会造成真正的损伤，心血管损伤。

The World Health Organization just did a big study that they published this year.

世界卫生组织做了一个大型研究，并于今年出版。

And it was done in Europe.

研究在欧洲进行。

And they estimated that 1.6 million years of healthy living are lost every year in Europe because of noise pollution.

他们预计，人类过去160万年形成的健康生活方式在欧洲逐年减少，这正是由于噪音污染。

So they think it's actually very deadly.

他们认为噪音污染的确是非常致命的。

And by the way, it's also terrible for your brain.

同时，它还对人的大脑非常有害。

It really impairs cognition. And our Founding Fathers knew about this.

噪音污染会损害认知能力。我们的建国先父们认识到了这些。

When they wrote the Constitution, they put dirt all over the cobblestones outside the hall so that they could concentrate.

他们制定宪法的时候，把泥土涂满白宫外面的鹅卵石，这样他们就可以集中精力。

So without noise reduction technology, our country would not exist.

因此没有消除噪音技术，我们的国家就不会存在。

So as a patriot, I felt it was important to -- I wear all the earplugs and the earphones,

作为一名爱国者，我觉得这非常重要，我戴着耳塞和耳机，

and it's really improved my life in a surprising and unexpected way.

这对我的生活确实很有帮助，出乎我的意料，超出了我的期望。

And the second point I want to make, the final point, is that -- and it's actually been a theme of TEDMED

我想说的第二点，也是最后一点，实际上就是TEDMED的主题--

that joy is so important to your health, that very few of these behaviors will stick with me unless there's some sense of pleasure and joy in them.

快乐对人的健康非常重要，要不是这些行为可以带给我快乐和愉悦的感觉，我很难能坚持下来。

And just to give you one instance of this: food.

举一个例子：食物。

The junk food industry is really great at pressing our pleasure buttons and figuring out what's the most pleasurable.

垃圾食品行业特别擅长开启我们的愉悦感，并带给我们最快乐的感受。

But I think we can use their techniques and apply them to healthy food.

但是我想我们可以将他们的技术应用到健康食品领域。

To give just one example, we love crunchiness, mouthfeel.

比如说，我们喜欢脆脆的口感。

So I basically have tried to incorporate crunchiness into a lot of my recipes -- throw in some sunflower seeds.

于是我试着把这种脆脆的口感加入到我的许多食谱中--比如放一些葵花籽进去。

And you can almost trick yourself into thinking you're eating Doritos.

你就会有像吃多力多滋一样的口感。

And it has made me a healthier person.

这使我变得更健康。

So that is it. The book about it comes out in April. It's called "Drop Dead Healthy."

就是这些。这本书四月面世。书名叫做“不要盲目追求健康”。

And I hope that I don't get sick during the book tour.

我希望新书宣传的时候我不要病倒。

That's my greatest hope. So thank you very much.

这是我最大的愿望。非常感谢大家。

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