TEDMED 2011
AJ Jacobs: How healthy living nearly killed me
AJ雅各布斯：健康生活可致命
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AJ雅各布斯喺一年內參照所有健康建議，例如搽上一個小杯酒份量嘅太陽油，或者去購物嘅時候戴安全帽。喺TEDMED（醫學）唧講臺上，佢同參加者分享咗佢好多意外嘅發現。
AJ Jacobs - Author
Immersing himself in alternate lifestyles and long, hilarious experiments (usually with himself the guinea pig), writer AJ Jacobs tests the limits of behavior, customs, culture, knowledge -- and his wife's sense of humor. Full bio
Immersing himself in alternate lifestyles and long, hilarious experiments (usually with himself the guinea pig), writer AJ Jacobs tests the limits of behavior, customs, culture, knowledge -- and his wife's sense of humor. Full bio
Double-click the English transcript below to play the video.
00:15
I've spent the last decade
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我花咗過去10年
00:17
subjecting myself to pain and humiliation,
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飽受痛苦同屈辱，
00:20
hopefully for a good cause,
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就喺為咗一個好嘅原因：
00:22
which is self-improvement.
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自我提升。
00:25
And I've done this in three parts.
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我從三個方向入手，
00:27
So first I started with the mind.
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首先喺由個腦入手。
00:30
And I decided to try to get smarter
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我決定要睇晒大英百科全書
00:34
by reading the entire Encyclopedia Britannica
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嚟令自己變聰明啲
00:36
from A to Z --
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我由字母A到Z
00:38
or, more precisely, from "a-ak" to "Zywiec."
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更準確啲,係由a-ak到Zywiec都睇晒。
00:41
And here's a little image of that.
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依張喺全系列書嘅相。
00:43
And this was an amazing year.
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依個喺好精彩嘅一年，
00:45
It was really a fascinating journey.
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而且亦係一個好有趣嘅旅程，
00:47
It was painful at times,
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不過都有痛苦嘅時候，
00:50
especially for those around me.
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特別喺對於果啲喺我身邊嘅人。
00:52
My wife started to fine me one dollar
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每次我係傾計時候加入無關嘅冷知識，
00:55
for every irrelevant fact I inserted into conversation.
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我老婆就會罰我1美金，
00:58
So it had its downsides.
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所以依個旅程其實都有缺點。
01:02
But after that,
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不過之後
01:04
I decided to work on the spirit.
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我確定要開始我嘅精神提升。
01:06
As I mentioned last year,
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上年我講過
01:08
I grew up with no religion at all.
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我一直都無信仰。
01:10
I'm Jewish,
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我喺猶太人，
01:12
but I'm Jewish in the same way the Olive Garden is Italian.
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但喺就好似“橄欖花園”喺意大利餐廳一樣。
01:15
(Laughter)
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（笑聲）
01:17
Not really.
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其實唔係。
01:19
But I decided to learn about the Bible and my heritage
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我決定要通過親身經歷
01:22
by actually diving in
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嚟學習《聖經》
01:24
and trying to live it and immerse myself in it.
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同埋我嘅民族歷史。
01:26
So I decided to follow all the rules of the Bible.
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我跟足《聖經》同《十誡》
01:29
And from the Ten Commandments
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入邊所有嘅規矩，
01:31
to growing my beard --
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譬如話留鬚 --
01:33
because Leviticus says you cannot shave.
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因為《利未記》提到唔畀剃鬚。
01:35
So this is what I looked like by the end.
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依個就係我留咗一年鬚嘅樣啦。
01:38
Thank you for that reaction.
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多謝你哋嘅反應。
01:40
(Laughter)
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（笑聲）
01:43
I look a little like Moses, or Ted Kaczynski.
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我望落有啲似摩西，或者泰德·卡欽斯基，
01:46
I got both of them.
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兩個都有啲啦。
01:48
So there was the topiary there.
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修剪過後就咁嘅樣。
01:51
And there's the sheep.
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仲有隻綿羊。
01:54
Now the final part of the trilogy
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到三部曲嘅最後一部，
01:56
was I wanted to focus on the body
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我想將重點放喺身體，
01:59
and try to be the healthiest person I could be,
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我嘗試活得健康，
02:01
the healthiest person alive.
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成為最健康嘅人。
02:03
So that's what I've been doing the last couple of years.
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我過去幾年就喺做緊依樣嘢，
02:06
And I just finished a couple of months ago.
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幾個月前啱啱結束。
02:08
And I have to say, thank God.
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我想講：感謝上帝！
02:10
Because living so healthily was killing me.
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因為咁健康咁生活真喺好攞命。
02:13
(Laughter)
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（笑聲）
02:15
It was so overwhelming,
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真喺好難頂，
02:18
because the amount of things you have to do,
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因為你要做好多好多嘢，
02:20
it's just mind-boggling.
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多到難以置信。
02:22
I was listening to all the experts
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我聽取所有專家嘅意見
02:24
and talking to sort of a board of medical advisers.
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仲同好多醫學專家傾過計，
02:26
And they were telling me
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佢哋個個都話我知
02:28
all the things I had to do.
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我要做嘅嘢。
02:30
I had to eat right,
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我要正確咁飲食、
02:32
exercise, meditate, pet dogs,
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做運動、冥想同埋養狗，
02:35
because that lowers the blood pressure.
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因為咁做可以降低血壓。
02:37
I wrote the book on a treadmill,
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我喺跑步機上邊跑邊寫書，
02:39
and it took me about a thousand miles
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用咗我大概跑1000公里嘅時間
02:41
to write the book.
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嚟寫一本書。
02:43
I had to put on sunscreen.
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我仲要搽太陽油。
02:45
This was no small feat,
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好大工程。
02:47
because if you listen to dermatologists,
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如果你聽皮膚科醫生嘅話，
02:49
they say that you should have a shot glass full of sunscreen.
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你需要搽一個細酒杯嘅份量，
02:52
And you have to reapply it every two to four hours.
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而且每四個鐘就要補搽一次。
02:54
So I think half of my book advance
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我估有一半寫書嘅時間，
02:56
went into sunscreen.
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係用咗嚟搽太陽油。
02:58
I was like a glazed doughnut
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我變成一隻上咗油嘅東甩
03:00
for most of the year.
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有差唔多一年。
03:02
There was the washing of hands.
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然後到洗手。
03:04
I had to do that properly.
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我要好認真咁洗。
03:06
And my immunologist told me
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我個免疫醫生話，
03:08
that I should also wipe down
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我仲要抹乾淨
03:11
all of the remote controls and iPhones in my house,
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屋企所有遙控同手機，
03:14
because those are just orgies of germs.
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因為佢哋都喺細菌嘅樂園。
03:17
So that took a lot of time.
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用咗我好多時間。
03:19
I also tried to be the safest person I could be,
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我仲開始好小心咁生活
03:22
because that's a part of health.
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因為佢係健康嘅一部份。
03:24
I was inspired
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我受到
03:26
by the Danish Safety Council.
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我受到丹麥安全局嘅啓發，
03:28
They started a public campaign
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佢哋推廣一個運動, 倡議：
03:30
that says, "A walking helmet is a good helmet."
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“步行安全帽係一頂好帽”
03:33
So they believe you should not just wear helmets for biking,
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佢哋認為唔單止踩車嘅時候要戴安全帽，
03:37
but also for walking around.
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行路嘅時候都要。
03:40
And you can see there
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然後你睇
03:43
they're shopping with their helmets.
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佢哋去行街都戴安全帽。
03:45
(Laughter)
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（笑聲）
03:47
Well yeah, I tried that.
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係呀，我都試咗。
03:51
Now it's a little extreme, I admit.
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宜家我承認係有啲極端，
03:53
But if you think about this,
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但係如果你諗諗，
03:55
this is actually -- the "Freakonomics" authors wrote about this --
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正如“魔鬼經濟學”嘅作家所寫 --
03:58
that more people die on a per mile basis
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每公里，因為飲醉酒
04:01
from drunk walking
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而死嘅行人
04:03
than from drunk driving.
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仲多過因醉酒駕駛而死。
04:05
So something to think about tonight
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如果你飲咗啲酒，
04:07
if you've had a couple.
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咁你今晚就要諗下喇。
04:10
So I finished,
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我最終都完成咗依個計劃，
04:12
and it was a success in a sense.
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而亦可以話喺成功嘅。
04:14
All of the markers went in the right direction.
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所有指數都朝住正確嘅方向發展，
04:17
My cholesterol went down, I lost weight,
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我嘅膽固醇降低咗，體重減少咗，
04:20
my wife stopped telling me that I looked pregnant.
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我老婆唔再話我好似有咗咁。
04:24
So that was nice.
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所以幾好，
04:27
And it was successful overall.
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總體嚟講幾成功。
04:30
But I also learned that I was too healthy,
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但係我都意識到我太健康喇，
04:32
and that was unhealthy.
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而咁樣其實係唔健康。
04:34
I was so focused on doing all these things
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我太專注做所有嘅嘢，
04:37
that I was neglecting my friends and family.
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而忽略咗我嘅屋企人同朋友。
04:40
And as Dan Buettner can tell you,
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好似丹·拔拿講咁
04:42
having a strong social network
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一個強大唧社交網絡
04:44
is so crucial to our health.
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對我哋嘅健康非常重要。
04:46
So I finished.
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最後我完成咗，
04:48
And I kind of went overboard
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不過喺計劃後嘅一個星期後，
04:51
on the week after the project was over.
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我變得有啲過火，
04:54
I went to the dark side,
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有啲瘋狂。
04:56
and I just indulged myself.
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我已經過份沉迷。
04:58
It was like something out of Caligula.
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好似係暴君統治下釋放出嚟咁，
05:00
(Laughter)
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（笑聲）
05:02
Without the sex part.
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不過唔包括性行為，
05:04
Because I have three young kids,
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因為我屋企有三個小朋友，
05:06
so that wasn't happening.
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所以無乜可能，
05:09
But the over-eating and over-drinking, definitely.
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不過我絕對有暴飲暴食。
05:12
And I finally have stabilized.
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最後我穩定落嚟，
05:17
So now I'm back
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宜家我回復正常，
05:19
to adopting many -- not all; I don't wear a helmet anymore --
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當然仲維持住好多
05:22
but dozens of healthy behaviors
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過去一年嘅健康行為，
05:25
that I adopted during my year.
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不過唔包括戴安全帽。
05:28
It was really a life-changing project.
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依個計劃改變咗我嘅生活，
05:31
And I, of course, don't have time to go into all of them.
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我無時間同你哋一一列舉
05:34
Let me just tell you two really quickly.
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等我簡短咁講兩點。
05:37
The first is -- and this was surprising to me;
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第一, 亦係令我好意外，
05:39
I didn't expect this to come out --
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我無諗過會發生嘅 --
05:41
but I live a much quieter life now.
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就係我宜家嘅生活更安靜。
05:44
Because we live in such a noisy world.
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我哋生活喺一個好嘈嘅環境，
05:47
There's trains and planes and cars
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火車、飛機同汽車，
05:51
and Bill O'Reilly, he's very noisy.
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仲有比爾·奧萊利，佢都好嘈。
05:54
(Laughter)
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（笑聲）
05:57
And this is a real underestimated, under-appreciated health hazard --
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好多人都低估咗、忽略依個健康破壞者。
06:02
not just because it harms our hearing, which it obviously does,
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佢好明顯會影響我哋嘅聽力
06:05
but it actually initiates
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而且仲會引起
06:08
the fight-or-flight response.
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應急反應。
06:10
A loud noise will get your fight-or-flight response going.
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一下好大嘅聲響會引起你嘅應急反應，
06:13
And this, over the years,
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幾年之後
06:16
can cause real damage, cardiovascular damage.
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就會造成真正嘅破壞，例如破壞心血管。
06:19
The World Health Organization just did a big study
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世界衛生組織最近進行做咗一項大研究
06:22
that they published this year.
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今年啱啱發布。
06:24
And it was done in Europe.
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依項研究喺歐洲進行，
06:26
And they estimated
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佢哋估計
06:28
that 1.6 million years of healthy living
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每年歐洲因為噪音污染，
06:32
are lost every year in Europe
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一百六十萬年既
06:35
because of noise pollution.
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健康生活會消失。
06:38
So they think it's actually very deadly.
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所以佢哋認為噪音可以致命。
06:41
And by the way,
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另外，
06:43
it's also terrible for your brain.
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噪音對個腦都唔好，
06:46
It really impairs cognition.
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佢會破壞你嘅知覺。
06:49
And our Founding Fathers knew about this.
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就連美國嘅“建國之父”都知道，
06:51
When they wrote the Constitution,
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當佢哋撰寫《美國憲法》嘅時候道，
06:53
they put dirt all over the cobblestones outside the hall
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佢哋喺大堂外嘅石卵上鋪滿泥土減噪道，
06:57
so that they could concentrate.
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等佢哋可以專心撰寫。
07:00
So without noise reduction technology,
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所以，如果無減噪技術，
07:03
our country would not exist.
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美國可能唔存在。
07:06
So as a patriot,
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作為一個愛國者，
07:08
I felt it was important to --
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我覺得戴耳塞同護耳耳機
07:10
I wear all the earplugs and the earphones,
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非常重要，
07:12
and it's really improved my life
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而且佢仲好意外咁
07:15
in a surprising and unexpected way.
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改善我嘅生活。
07:18
And the second point I want to make, the final point,
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第二點，亦都喺最後一樣我想要講嘅
07:21
is that -- and it's actually been a theme of TEDMED --
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依個亦係 TEDMED 嘅主題
07:26
that joy is so important to your health,
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就係快樂對於健康好重要，
07:30
that very few of these behaviors
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正如我維持咗好少健康行為
07:34
will stick with me
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除非佢哋
07:36
unless there's some sense of pleasure and joy in them.
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會令我覺得開心。
07:41
And just to give you one instance of this:
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舉一個例子：
07:44
food.
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食物。
07:46
The junk food industry
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垃圾食物行業
07:49
is really great
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係非常擅於
07:51
at pressing our pleasure buttons
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激起我哋嘅快樂感覺，
07:53
and figuring out what's the most pleasurable.
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同埋知道咩可以令我哋最開心。
07:56
But I think we can use their techniques
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但我認為我哋可以將佢哋嘅技巧
07:58
and apply them to healthy food.
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利用喺健康食物之上。
08:00
To give just one example,
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譬如話
08:02
we love crunchiness, mouthfeel.
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我哋好喜歡脆口、有口感嘅嘢，
08:05
So I basically have tried to incorporate crunchiness
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所以我嘗試將香脆口感
08:09
into a lot of my recipes --
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融入我嘅食譜
08:11
throw in some sunflower seeds.
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例如放啲瓜子。
08:13
And you can almost trick yourself
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可能你會以為
08:15
into thinking you're eating Doritos.
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自己食緊粟米片。
08:17
(Laughter)
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（笑聲）
08:19
And it has made me a healthier person.
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咁食法仲可以令我變得更健康。
08:21
So that is it.
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就喺咁。
08:23
The book about it comes out in April.
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依個計劃嘅書會喺4月出版，
08:25
It's called "Drop Dead Healthy."
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叫做《Drop Dead Healthy》。
08:27
And I hope that I don't get sick during the book tour.
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我希望喺新書宣傳途中唔會病倒，
08:29
That's my greatest hope.
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呢個我最大嘅願望係,。
08:31
So thank you very much.
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多謝各位！
08:33
(Applause)
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（掌聲）
ABOUT THE SPEAKER
AJ Jacobs - AuthorImmersing himself in alternate lifestyles and long, hilarious experiments (usually with himself the guinea pig), writer AJ Jacobs tests the limits of behavior, customs, culture, knowledge -- and his wife's sense of humor.
Why you should listen
AJ Jacobs' writings stand at the intersection of philosophy, Gonzo journalism and performance art. Stubbornly curious and slyly perceptive, he takes immersive learning to its irrational and profoundly amusing extreme -- extracting wisdom and meaning after long stints as a self-styled guinea pig. For his widely circulated Esquire article "My Outsourced Life," he explored the phenomenon of outsourcing by hiring a team in Bangalore to take care of every part of his life -- from reading his emails to arguing with his wife to reading bedtime stories to his own son. A previous article, "I Think You're Fat," chronicled a brief, cringe-inducing attempt to live his life in Radical Honesty, telling all the truth, all the time.
Jacobs is author of The Know-It-All, which documents the year he spent reading the Encyclopedia Britannica from A to Z, uncovering both funny and surprising factoids but also poignant insight into history and human nature. In 2007 he released The Year of Living Biblically, in which he attempted to follow every single rule in the Bible as literally as possible for an entire year. His recent book The Guinea Pig Diaries: My Life as an Experiment is a collection of numerous personal experiments. including living according to George Washington's rules of conduct, outsourcing every single task to India, and posing as a woman on an online dating site.
AJ Jacobs | Speaker | TED.com