序言：生死的哲学辩论

Host: True or false? You, Bryan Johnson, the man sitting across from me, one day, at some point, as of yet undefined in the future, you will die.

Host: 对或错？布莱恩·约翰逊，坐在我对面的你，在未来某个尚未确定的时刻，终将死去。

Bryan: False.

Bryan: 错。

Host: Sold Venmo for $800 million. Has spent a fortune on a quest to stay young forever.

Host: 他以8亿美元的价格出售了Venmo，并斥巨资追求永葆青春。

Host: "Don't die" is the general theme of what we're trying to do. It's humanity's only objective. None of us live forever except Bryan Johnson.

Host: “不要死亡”是我们正在努力的普遍主题。这是人类唯一的目的。除了布莱恩·约翰逊，我们没有人能永生。

Host: Ladies and gentlemen, please welcome Bryan Johnson.

Host: 各位女士先生，请欢迎布莱恩·约翰逊。

生物学年龄测试：单脚站立挑战

Hi guys. Okay, everybody stand up.

大家好。好的，请大家站起来。

Okay, what you're going to do is you're going to choose your left or your right foot.

好的，你们将选择用左脚还是右脚站立。

I'm going to count down from three and you're going to stay standing on your selected foot as long as you can with your eyes closed.

我将从三开始倒数，你们需要闭上眼睛，尽可能长时间地单脚站立。

Okay? Hands by your side. You can't be out. It's got to be close by. Your foot's got to be somewhere close by. You can't be clear out.

明白吗？双手放在身体两侧。不能伸出去，必须靠近身体。你的脚也必须靠近身体，不能完全伸开。

Okay? So, just choose right or left foot.

好的？所以，选择右脚或左脚。

And those of you on the balcony, be careful.

阳台上的朋友们，请小心。

If somebody fell off, that'd be a bad situation.

如果有人摔下去，那就不好了。

Okay. Foot selected. Let me pull out my timer. And I'm going to count the number of seconds that pass.

好的。脚已选定。我来拿出计时器，我会数经过的秒数。

Okay. Ready? 3 2 one. Close your eyes.

好的。准备？3、2、1。闭上眼睛。

5 seconds. 10 seconds. And your foot can't move. Stationary.

5秒。10秒。你的脚不能动。保持静止。

15. 20. Okay, we'll stop there. Who's still up?

15秒。20秒。好的，我们停在这里。谁还站着？

Okay, good. Okay, good. We'll do it one more time. All right, no, no, stay up. This is a biological age (Biological Age: 根据各种生物标志物对个体年龄的估算，反映其真实的生理健康状况而非实际年龄) test.

好的，很好。好的，很好。我们再来一次。不，不，继续站着。这是一个生物学年龄（Biological Age: 根据各种生物标志物对个体年龄的估算，反映其真实的生理健康状况而非实际年龄）测试。

As you age, part of your brain that keeps you well balanced atrophies and you can't maintain a balance very well.

随着年龄增长，大脑中维持平衡的部分会萎缩，你就无法很好地保持平衡。

So, kids are very good at this. As you age, you get worse.

所以，孩子们很擅长这个。随着年龄增长，你会变得越来越差。

Okay. So if you are between 15 and 30 seconds, that's roughly age 20 to 40. 7 to 15 seconds, you're between 40 and 60. And 0 to 7, you're 60 plus as an age category.

好的。如果你们能坚持15到30秒，那大致相当于20到40岁。7到15秒，你们在40到60岁之间。而0到7秒，你们就属于60岁以上这个年龄段了。

Okay. Yep. All right. Ready? Okay. You can choose again. Right or left foot? Your foot's got to be stationary. You can't move it around. Arms close by.

好的。是的。好的。准备好了吗？好的。你们可以再选一次。右脚还是左脚？你的脚必须保持静止。不能来回移动。双臂靠近身体。

Okay. Three, two, one, go.

好的。3、2、1，开始。

Five. 10. 15. 20. Make it to 30, you guys. 10 more seconds.

5秒。10秒。15秒。20秒。坚持到30秒，伙计们。还有10秒。

30. Okay, cool. Good job, you guys. All right, you can take a seat.

30秒。好的，太棒了。各位干得好。好的，你们可以坐下了。

器官的生物学年龄与认知能力

This is the neat thing about biological age testing is you of course know when you were born and therefore you know how many years you've lived.

生物学年龄测试的巧妙之处在于，你当然知道自己何时出生，因此也知道自己活了多少年。

You can look at yourself in the mirror and say, "I have a few wrinkles or a few spots."

你可以照镜子，然后说：“我有一些皱纹或一些斑点。”

But actually in your body, your organs have different ages.

但实际上，在你体内，你的器官有着不同的年龄。

So, your lungs are a certain age, your brain, your eyes, your ears, your gums, your pancreas, your liver, they're all different biological ages.

所以，你的肺有特定的年龄，你的大脑、眼睛、耳朵、牙龈、胰腺、肝脏，它们都有不同的生物学年龄。

And it's really important to know, for example, I'm 47, but my left ear is 64 years old.

了解这一点非常重要，例如，我今年47岁，但我的左耳已经64岁了。

It's because I shot a lot of guns as a kid. I was right-handed like this with a lot of exposure in my ear.

那是因为我小时候经常射击。我是右撇子，这样姿势导致我的左耳暴露在很多噪音中。

And I also listen to a lot of loud music.

而且我也听很多大声的音乐。

And so that's really important for me to know because when you have hearing loss and you don't correct for it with a hearing aid, it can result in cognitive decline (Cognitive Decline: 记忆、思维和推理等认知能力的逐渐衰退)。

所以对我来说，了解这一点非常重要，因为如果你有听力损失却没有通过助听器纠正，它可能导致认知能力下降（Cognitive Decline: 记忆、思维、和推理等认知能力的逐渐衰退）。

So this applies to all things about the heart.

所以这适用于所有与心脏相关的事情。

追求永生：一项量化的健康实验

And so a couple years ago, I posed this question: "Are we really the first generation who won't die?"

几年前，我提出了这个问题：“我们真的是第一个不会死亡的世代吗？”

It's kind of the coolest question in existence. What matters more than our experience, our ability to live?

这可以说是存在中最酷的问题。有什么比我们的经历、我们的生存能力更重要呢？

And so to do this, I wanted to do an experiment.

因此，为了实现这个目标，我想要进行一个实验。

So, I measured the biological age of every organ in my body as much as we could.

于是，我尽可能地测量了我身体每个器官的生物学年龄。

We then went through the scientific evidence and we tried to reverse and/or slow down my speed of aging.

然后我们查阅了科学证据，并尝试逆转和/或减缓我的衰老速度。

And what I've been trying to do is create a sport or a new genre of what it means to be healthy.

我一直在努力做的是创造一种运动，或者说一种关于“健康意味着什么”的新类型。

And so, I put my biomarkers (Biomarkers: 可测量的指标，表明某种疾病状态的严重程度或存在) out and said, basically, I have the best biomarkers of anybody in the world.

因此，我公布了我的生物标志物（Biomarkers: 可测量的指标，表明某种疾病状态的严重程度或存在），并声称我的生物标志物是世界上最好的。

Anyone's willing, anyone's capable of competing with me. But try to make it like a quantified thing where it's just like I'm healthy or not.

任何人都可以，任何有能力的人都可以与我竞争。但要把它变成一种量化的东西，就像我是否健康一样。

And so it's been a really fun journey.

所以这是一段非常有趣的旅程。

And so today I'm going to tell you guys in just a few minutes everything I've learned about health.

今天，我将在几分钟内告诉你们我所学到的关于健康的一切。

I'm going to compress it into some very simple lessons for you because health is really complicated.

我将把它浓缩成一些非常简单的经验，因为健康确实很复杂。

It's very confusing. It's all consuming. It's overwhelming.

它非常令人困惑，耗费精力，让人感到不知所措。

核心秘诀：优化睡前静息心率

Okay. So first, who got eight hours of sleep last night?

好的。那么首先，昨晚谁睡了八个小时？

7... 6... 5... 4... 3... Thank you for your honesty. 2... There. Thank you, sir. 1... Yeah, I appreciate that.

7… 6… 5… 4… 3… 谢谢你们的诚实。2… 还有。谢谢这位先生。1… 是的，我很感谢。

Okay. Who has a confession to make? Who recently polished off a bag of chips, ate some ice cream, and then jammed some Twizzlers?

好的。谁要坦白？谁最近吃完了一整包薯片，又吃了一些冰淇淋，然后又塞了一些Twizzlers（一种糖果）？

What did you do, sir?

这位先生，你做了什么？

Audience: Chips. A whole bag. One sitting.

观众：薯片。一整包。一次吃完。

Great. Who else? What did you do?

太好了。还有谁？你做了什么？

Audience: Gelato.

观众：意式冰淇淋（Gelato）。

Gelato. Yeah, I get it. Okay, cool.

意式冰淇淋。是的，我明白了。好的，很酷。

Okay, so you guys, the single best thing I've learned out of everything I've ever done is your resting heart rate (Resting Heart Rate: 在休息状态下，心脏每分钟跳动的次数) before sleep is the best thing you can do for your health. Hands down.

好的，各位，我所做过的一切事情中，学到的最好的一件事就是，睡前的静息心率（Resting Heart Rate: 在休息状态下，心脏每分钟跳动的次数）是你能为健康做的最好的事情，毫无疑问。

Okay, so here's what you're going to do tonight.

好的，那么今晚你们要做的事情是：

Before you go to bed, you're going to get a baseline read, either with a wearable or by checking your pulse on your fingers or neck.

睡觉前，你们要测量一个基线读数。无论是用可穿戴设备，还是用手指在手腕或颈部测量脉搏。

You're going to lay down on your bed, take a few deep breaths. You're going to find your resting heart rate.

你们要躺在床上，做几次深呼吸。然后测量你们的静息心率。

Let's say it's 60 beats per minute.

假设是每分钟60次。

Okay, your goal over the next month is to lower your heart rate by 10% or so.

好的，你们下个月的目标是将心率降低10%左右。

So, if you're 60, be down to 54.

所以，如果你的心率是60，就降到54。

And here's how you're going to do it.

以下是你们要怎么做：

改善睡眠的五大策略

If your bedtime's at 10 p.m., eat your final meal of the day at 6 p.m.

如果你的睡前时间是晚上10点，那么在晚上6点吃完你当天的最后一餐。

After 6, no more food, no more snacks.

晚上6点以后，不再进食，不再吃零食。

Okay? By doing that, you allow your body to digest your food.

明白吗？通过这样做，你让你的身体有时间消化食物。

And you're going to see that as you do that, your heart rate is going to go down.

你会发现，当你这样做时，你的心率会下降。

And the reason why heart rate is so important is the lower your heart rate is, the better your sleep.

心率之所以如此重要，是因为心率越低，你的睡眠质量就越好。

The better your sleep, the better your willpower.

睡眠质量越好，你的意志力就越强。

Did you know if you don't sleep, your prefrontal cortex (Prefrontal Cortex: 大脑额叶的前部，参与复杂的认知行为、人格表达、决策制定和调节社会行为) goes offline and you lose your willpower?

你们知道吗，如果你不睡觉，你的前额叶皮层（Prefrontal Cortex: 大脑额叶的前部，参与复杂的认知行为、人格表达、决策制定和调节社会行为）就会“下线”，你就会失去意志力。

So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.

所以当你试图不吃饼干时，你就会无能为力。你做不到。它就消失了。

So sleep is the best performance-enhancing drug in the whole world.

所以睡眠是全世界最好的提高表现的“药物”。

It's the thing you want to do every night.

这是你每晚都想做的事情。

So first thing is eat your final meal 4 hours before bed.

所以第一件事是，睡前四小时吃完你的最后一餐。

Number two is you need to turn your screens off an hour before bed.

第二件事是，睡前一小时你需要关掉所有屏幕。

Okay? Now I realize that's hard.

明白吗？现在我意识到这很难。

We are all addicted to our phones, but that 1 hour is so important because you have to give your body the ability to wind down.

我们都沉迷于手机，但那一个小时非常重要，因为你必须让你的身体有时间放松下来。

And if you're scrolling or working, you're going to be in a roused state, which boosts your heart rate.

如果你还在刷手机或工作，你就会处于一种兴奋状态，这会提高你的心率。

Anything that boosts your heart rate before bed is going to be bad for you.

任何在睡前提高心率的事情都会对你不利。

Okay. Three is you want to have amber and red lights in your house.

好的。第三，你希望家里有琥珀色和红色的灯光。

No blues, like these are very blue.

不要蓝光，比如这些灯就非常蓝。

You want to be mindful of your stimulants.

你需要注意你的兴奋剂摄入。

So noon thereabouts is when you want to stop your caffeine (Caffeine: 一种天然兴奋剂，常见于茶、咖啡和可可植物中) intake because caffeine has roughly a 6-hour half-life (Half-life: 物质在体内减少一半所需的时间)。

所以大概中午的时候，你就应该停止摄入咖啡因（Caffeine: 一种天然兴奋剂，常见于茶、咖啡和可可植物中），因为咖啡因的半衰期（Half-life: 物质在体内减少一半所需的时间）大约是6小时。

So if you have a cup of coffee at 4 p.m., at bedtime, half a cup of coffee is still in your system.

所以如果你下午4点喝了一杯咖啡，到了睡觉时间，相当于半杯咖啡仍然在你的体内。

And then finally you want to have some kind of wind-down routine where you read a book, go for a walk, do breath work, meditate, something to calm yourself down.

最后，你希望有一些放松的睡前例行活动，比如看书、散步、做呼吸练习、冥想，总之做一些能让自己平静下来的事情。

睡眠与心理健康：打破“内卷”迷思

Okay, now just be sober with me for a minute.

好的，现在请大家认真听我说一分钟。

I promise you this is the single best thing you can do for your health.

我向你保证，这是你能为你的健康做的最好的一件事。

And if we're honest, the majority of you in this room have some moderate to serious mental health problem.

坦白说，这个房间里的大多数人都有中度到严重的心理健康问题。

Tell me I'm wrong.

告诉我，我错了吗？

Waiting. It's true. You sample your friends. It is a pretty tough environment right now.

（沉默）是真的。你问问你的朋友们。现在这是一个相当艰难的环境。

We are on our phones all the time. We don't sleep well. We eat junk food.

我们总是玩手机。我们睡不好。我们吃垃圾食品。

It's very hard to take a moment to be healthy.

很难抽出时间来保持健康。

I promise you, optimize your resting heart rate and it's going to be the very best thing you do for your mood.

我向你保证，优化你的静息心率，这将是你改善情绪的最佳途径。

If you're experiencing anxiety or depression or you're having some other kind of difficulty, I'm telling you, high-quality sleep is the thing.

如果你正在经历焦虑或抑郁，或者有其他类型的困难，我告诉你，高质量的睡眠是关键。

And the culture that tells us right now that you have to grind and not sleep is a lie.

而现在那种告诉我们必须拼命工作、牺牲睡眠的文化，是一个谎言。

It's a bad deal for you. You can be ambitious. You can have unhinged ideas about the world and still sleep.

这对你来说是个糟糕的交易。你可以雄心勃勃。你可以对世界有疯狂的想法，但依然能睡个好觉。

Okay. So, I've got 20 seconds left. Who's going to commit to this?

好的。我还有20秒。谁会承诺做到这一点？

Who's not?

谁不承诺？

So, I can shame you. Okay. Why? Why are you not going to commit?

这样我就可以让你感到羞愧。好的。为什么？你为什么不承诺？

Audience: I'm a startup founder.

观众：我是一名创业公司创始人。

Okay. There we go. This is it, you guys. Yes, you're a startup founder.

好的。就是这样。各位，就是这个了。是的，你是一名创业公司创始人。

The narrative is you have to martyr yourself, literally martyr yourself to achieve success.

那种说法是，你必须牺牲自己，真正地牺牲自己才能获得成功。

That is not true. You will be a better founder/parent/partner/whatever if you prioritize your sleep.

那不是真的。如果你优先考虑睡眠，你将成为一个更好的创始人/家长/伴侣/或其他角色。

I'm telling you, it is a false idea. Don't fall for it.

我告诉你，这是一个错误的观念。不要相信它。

“不要死亡”：人类的下一个主要意识形态

"Don't die." Yes, it's about health. It's also the next major ideology for the human race.

“不要死亡。”是的，这关乎健康。它也是人类的下一个主要意识形态。

We are giving birth to super intelligence.

我们正在孕育超级智能。

Our ideas about reality are going to shift.

我们对现实的看法将会改变。

Existence itself will be the highest virtue.

存在本身将成为最高的德行。

"Don't die" is the next major ideology on par with democracy, capitalism, Christianity, Islam.

“不要死亡”是下一个与民主、资本主义、基督教、伊斯兰教并驾齐驱的主要意识形态。

It is the next thing we do as a species.

这是我们作为一个物种将要做的下一件事。

So friends, be well. Go to bed on time.

所以朋友们，保重。按时睡觉。

Am I seeing this? You committed? All right, guys. Be well.

我看到了吗？你承诺了？好的，各位。保重。