David Goggins: How to Build Immense Inner Strength
发布时间 2024-01-01 13:00:36 来源
Welcome to the Huberman Lab Podcast where we discuss science and science-based tools for everyday life. I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is David Goggins. David Goggins is a retired Navy SEAL who served in Iraq and Afghanistan. He's also a highly accomplished ultra-marathon runner. For those of you that don't know, ultra-marathons are distances longer than 26 miles. And in David's case, often longer than 200 miles. For his achievements in athletics, he has been inducted into the International Sports Hall of Fame. He also held a Guinness World Record for the most pull-ups completed in 24 hours.
欢迎来到Huberman实验室播客，在这里我们讨论科学以及基于科学的日常生活工具。我是Andrew Huberman，斯坦福医学院的神经生物学和眼科学教授。我的今天的嘉宾是David Goggins。David Goggins是一名退役的海军海豹突击队队员，他曾在伊拉克和阿富汗服役。他还是一名成就非凡的超长马拉松选手。对于那些不知道的人来说，超长马拉松是指超过26英里的比赛，而David经常参加的比赛距离超过200英里。由于他的体育成就，他被选入国际体育名人堂。他还曾保持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. 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. David's books cover many topics, including his autobiographical description of what can only be described as an incredibly challenging child and young adulthood. His home was abusive, his school environment was abusive.
我应该提到，大卫不仅是一名荣获勋章的海豹突击队成员，他还毕业于陆军游骑兵学校。大卫还是一位非常成功的作家，已经出版了两本畅销书，第一本叫《不能伤害我》，第二本叫《永不完结》。大卫的书涉及很多话题，包括他对自己童年和青年时期极度艰难的自传式描述。他的家庭环境很虐待，他的学校环境也很虐待。
He essentially had no positive resources directed his way. And in his 20s, he found himself to be obese. That is more than 300 pounds, working a job he despised for minimal pay. 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 ultra-marathon runner, the best-selling author, and the extraordinarily positive and influential man that he is today.
他基本上没有得到任何正面的支持。到了二十多岁时，他发现自己体重超标，超过300磅，干着一份自己讨厌的低薪工作。就在那时，大卫开始了一段内心的对话，他不得不面对童年带来的心魔，同时也反思自己作为一个年轻人所处的困境。随后，他开始了这段内心对话的探索之旅，并最终蜕变成了今天的他——一名海豹突击队队员、超级马拉松选手、畅销书作者，以及一个充满正能量和影响力的人。
As some of you may know, David has done various public lectures. He's a familiar face online because there are so many clips of him on YouTube, 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. The reason is that, of course, we get into his accomplishments. We talk about the mindset that allowed him to achieve those things. 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.
如你们中的某些人所知，大卫曾做过许多公开讲座。他在网上也很有名，因为在YouTube上有很多他的片段，而且他以前也做过播客。然而，我确信你们会发现，今天的讨论与大卫以前参与的播客非常不同。原因是，我们当然会谈到他的成就，我们会讨论他取得这些成就的心态。但今天，大卫真的让我们深入了解。他向我们展示了他必须接受的以及每天要应对的内心对话形式，这种对话有时甚至会在一天和夜间多次发生，以便他能够实行那种他以高度自律而闻名的自我约束。
We also get into some of the scientific mechanisms underlying willpower, 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. I should mention that multiple times throughout today's discussion, you will hear curse words. Now, David and I both acknowledge that cursing isn't for everybody, and that cursing itself is different than cursing at somebody. Nonetheless, we do realize that many people, parents, perhaps, especially, might not want to hear cursing. If you don't want to hear cursing, well, then this podcast episode is probably not for you.
我们还深入探讨了关于意志力的一些科学机制，并且谈论了大卫目前的一些努力，比如他在科学和医学方面的探索，他已经成为了一个勤奋的学者和实践者。我需要提醒大家，在今天的讨论中你会多次听到脏话。大卫和我都承认，脏话并不适合所有人，而且脏话本身与对某人说脏话是不同的。尽管如此，我们也意识到很多人，尤其是父母，可能不想听到脏话。如果你不想听到脏话，那么这期播客可能不适合你。
However, if you are comfortable with cursing or if you can tolerate it, I assure you today's discussion is highly worthwhile. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. 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. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Maui Nui-Venison. Maui Nui-Venison is the most nutrient-dense and delicious red meat available.
然而，如果你不介意或者可以忍受脏话，我保证今天的讨论非常有价值。在开始之前，我想强调，这个播客与我在斯坦福的教学和研究工作是分开的。它是我希望并努力为公众提供免费科学信息的一部分。为了支持这一主题，我想感谢今天播客的赞助商。我们的第一个赞助商是Maui Nui-Venison。Maui Nui-Venison是最富营养且美味的红肉。
I've spoken before on this podcast, and there's general consensus that most people should strive to consume approximately one gram of protein per pound of body weight. 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 one gram of protein per pound of body weight. Maui Nui-Venison has an extremely high-quality protein to calorie ratio, so it makes getting that one gram of protein per pound of body weight extremely easy.
我之前在这个播客中谈到过，并且普遍认为大多数人应该努力每天摄入相当于自己体重每磅一克的蛋白质。现在，当你努力做到这一点时，重要的是要最大化蛋白质摄入和卡路里之间的比例，因为你不想在获取每磅体重一克蛋白质时摄入过多的卡路里。Maui Nui鹿肉具有极高的蛋白质与卡路里的比例，因此可以非常轻松地达到每磅体重一克蛋白质的目标。
It's also delicious. Personally, I like the ground venison. I also like the venison steaks. And then, for convenience, when I'm on the road, I like the jerky. The jerky is a very high protein to calorie ratio, so it has as much as 10 grams of protein per jerky stick, and it has something like only like 55 calories. So again, making it very easy to get enough protein without consuming excess calories. If you would like to try Maui Nui-Venison, you can go to MauiNui-Venison.com slash Huberman to get 20% off your first order. Again, that's MauiNui-Venison.com slash Huberman to get 20% off.
这也非常好吃。个人来说，我喜欢鹿肉碎。我也喜欢鹿肉牛排。而且，为了方便，当我在路上时，我喜欢吃干鹿肉条。干鹿肉条具有高蛋白低热量的特点，每根干肉条含有10克蛋白质，却只有大约55卡路里。所以，这使得在不摄入过多热量的情况下，很容易获取足够的蛋白质。如果你想尝试Maui Nui的鹿肉，可以访问MauiNui-Venison.com斜杠Huberman，首次订单可享受20%的折扣。再次说明，访问MauiNui-Venison.com斜杠Huberman可享受20%的折扣。
Today's episode is also brought to us by Aeropress. Aeropress is similar to a French press for making coffee, but is in fact a much better way to make coffee. I first learned about Aeropress well over 10 years ago, and I've been using one ever since. Aeropress was developed by Alan Adler, who was an engineer at Stanford, and I knew of Alan because he had also built the so-called Aerobi Frisbee, which I believe at one time, perhaps still now, held the Guinness Book of World Records for furthest throne object. And I used to see Alan, believe it or not, at parks around Palo Alto testing out different Aerobi Frisbees. So he was sort of famous in our community for developing these different feats of engineering that turned into commercial products.
今天的节目也由Aeropress赞助。Aeropress类似于法压壶，但事实上是一种更好的煮咖啡方式。我在十多年前第一次了解到Aeropress，从那以后我一直在使用它。Aeropress是由Alan Adler开发的，他是斯坦福大学的一名工程师，我知道Alan的原因是因为他还设计了一种叫做Aerobi飞盘的东西，据我所知，它曾经或者现在仍然保持着吉尼斯世界纪录中最远投掷物体的记录。不可思议的是，我过去常常在帕洛阿托的公园里看到Alan测试各种不同的Aerobi飞盘。所以，因开发这些转化为商业产品的工程壮举，他在我们的社区里有些名气。
Now, I love coffee. 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. Sometimes if I'm going to exercise, I'll drink coffee first thing in the morning. 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. 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. The Aeropress is extremely easy to use and it's extremely compact. In fact, I take it with me whenever I travel and I use it on the road in hotels, even on planes. I'll just ask for some hot water and I'll brew my coffee or tea right there on the plane.
现在，我非常喜欢咖啡。我几乎每天都会喝咖啡，通常是在早上起床后90到120分钟左右。不过，这不是绝对的。有时候如果我要锻炼，我会一早起来就喝咖啡。但总之，我就是爱咖啡爱到不行。我个人发现，用Aeropress可以制作出最好喝的咖啡。我不知道为什么，用相同的咖啡豆，通过Aeropress煮出来的咖啡会比其他任何冲泡方式（甚至是传统的法式压滤壶）都要好喝。Aeropress非常容易使用，而且非常小巧。实际上，我每次旅行都会带上它，在酒店甚至飞机上使用。我只需要要点热水，就可以在飞机上现煮咖啡或茶了。
If you'd like to try Aeropress, you can go to Aeropress.com slash Huberman. That's A-E-R-O-P-R-E-S-S dot com slash Huberman to get 20% off any Aeropress coffee maker. Aeropress ships anywhere in the USA, Canada and over 60 other countries around the world. Again, that's Aeropress dot com slash Huberman to get 20% off.
如果你想试试Aeropress咖啡机，可以访问Aeropress.com/Huberman。通过这个链接，你可以享受任何Aeropress咖啡机八折优惠。Aeropress可以配送到美国、加拿大及全球60多个国家。再次提醒，访问Aeropress.com/Huberman可享受八折优惠。
Today's episode is also brought to us by 8 Sleep. 8 Sleep Makes Smart Mattress Covers with cooling, heating and sleep tracking capacity. I've spoken many times before in this podcast about the fact that sleep is the foundation of mental health, physical health and performance. 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. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3 degrees. 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. And that's what 8 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. I've been sleeping on an 8 Sleep mattress cover for almost 3 years now and it has dramatically improved the quality of my sleep. If you'd like to try 8 Sleep, you can go to 8sleep.com slash Huberman to get $150 off their Pod 3 mattress cover. 8 Sleep currently ships in the USA, Canada, UK, select countries in the EU and Australia. Again, that's 8sleep.com slash Huberman.
今天的节目由8 Sleep赞助。8 Sleep制造具有智能冷却、加热和睡眠追踪功能的床垫套。我之前在这个播客中多次提到，睡眠是心理健康、身体健康和表现的基础。获得良好睡眠的一个关键因素是，你的体温在入睡和保持深度睡眠时需要下降1到3度，而在早上醒来时需要上升1到3度。确保这些温度变化在合适的时间发生——从你入睡到夜间的整个过程以及早上醒来时——最好的方法之一就是控制你的睡眠环境的温度。而这正是8 Sleep能帮助你实现的。它可以让你设定床垫和睡眠环境的温度，让你轻松进入并保持深度睡眠，每天早上醒来时感觉非常清爽和充满活力。我已经用了8 Sleep的床垫套近三年了，睡眠质量显著提高。如果你想尝试8 Sleep，可以访问8sleep.com/Huberman，享受购买Pod 3床垫套减免150美元的优惠。8 Sleep目前在美国、加拿大、英国、部分欧盟国家和澳大利亚有售。再次提醒，网址是8sleep.com/Huberman。
And now for my discussion with David Goggins. David Goggins, welcome. My man, good to see you again, man. Great to see you. It was late 2016, early 2017, I believe, when you were in my lab at Stanford. Yes, sir. We did a little work later that day down in San Jose and gosh, see you everywhere, but it's not enough. So great to have you here. Thanks for having me, all, bro. Yeah. You embody discipline and doing hard things. Right. I think you just start right off with the bold truth. Let's just go there. The bold truth.
现在开始我和大卫·戈金斯的讨论。大卫·戈金斯，欢迎你。兄弟，很高兴再次见到你。真是太好了。我记得大约是在2016年底到2017年初，你来过我的斯坦福实验室。是的，先生。那天我们在圣何塞做了一些小工作。天啊，到处都能见到你，但时间总觉得不够。所以很高兴你能来这里。谢谢邀请，兄弟。是的。你是纪律和挑战自我的化身。对，我觉得我们可以直接切入正题，讲讲真相。我们就来谈谈真相。
But right before we went Hot Mikes, we were talking about learning. Right. Right now you're spending some time learning and doing things that I think most people probably don't typically associate David Goggins with. Right. Now why don't you tell us about that? I think people just look at me as the guy that runs and yells as he's running. And that's, while I do that, you know, to motivate people, but people don't understand that my day is broken up into segments. I work out. I eat, I sleep, but I spend most of my time studying. So like I'm in the medical world. I'm a paramedic in Canada, 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. I'm trying to learn to the point where I can save someone's life.
但就在我们开启热麦克风之前，我们在谈论学习。对，现在你正在花时间学习和做一些人们通常不会把你大卫·戈金斯与之联系在一起的事情。你能不能告诉我们一些关于这方面的事？
我想人们只把我看作是那个跑步并在跑步时大喊大叫的人。虽然我确实这么做，是为了激励别人，但人们不了解我的一天是如何分段的。我会锻炼、吃饭、睡觉，但我大部分时间都在学习。例如，我从事医疗行业，在加拿大我是急救医护人员，但我花了很多时间去深入研究这个领域的每一个细节，因为我不仅仅是想成为一名急救医护人员。我要学习静脉和动脉，以及心脏是如何泵血的等等。我是想学到可以挽救他人生命的地步。
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, you know, what medication goes where. Just trying to, you know, just trying to learn, you know, the algorithm of what's going on, man. So I spend a lot of time with it. I love the word algorithm because when I teach biology or trying to learn anything that's related to biology, especially the human body, I need to know the nouns. But it's the verbs that matter. And that's really what you're talking about. Like just saying that that sits there, that brain part there doesn't tell you how it all works together.
尽管世界各地的急救人员都在做着类似的工作，我想成为那个能够真正剖析情况并找出确切问题的急救人员，确定哪种药物适用于什么情况。我只是想，嗯，想学习一下事情的运行模式。所以我投入了很多时间。我喜欢“算法”这个词，因为当我教授生物学或学习任何与生物学相关的知识，特别是人体相关的内容时，我需要知道名词，但真正重要的是动词。这其实就是你的意思。仅仅说某个大脑部位在那里，并不能告诉你它们是如何协同工作的。
So what is your process for studying look like? Like if we dropped a camera in the room, but a microphone into that into your inner dialogue, gosh, wouldn't we all love that? 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? You know what? I was nervous at first. I'm going to keep the mother. I'm going to keep it real. I'm going to keep it real. So I'm not a real smart guy. And what I mean by that is I was born with ADD. ADHD. My brain cannot retain information. I'm not some genetic frequent. It comes to running when it comes to lifting weights. I am absolutely the bottom of the barrel. And people will never believe me. And they can just, you know, whatever. Believe what you want to believe.
那么你的学习过程是怎么样的呢？假设我们在房间里安装一个摄像头，同时在你的内心对话中放一个麦克风，天哪，我们都会非常想听听的。如果我们放一个麦克风到你的内心对话中，你是不是每天醒来看着书本，想着“新的一天。让我来学习吧”? 还是你之前提到的那种抵抗情绪也会在学习时出现呢？你知道吗？一开始我很紧张。我会说实话。我不是个天生聪明的人。我的意思是我有注意力缺陷多动障碍（ADD 和 ADHD），我的大脑不能很好地记住信息。我并不是什么天才。在跑步和举重方面，我完全是垫底的。人们可能不会相信我，他们可以选择相信他们想相信的东西。
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, you know, quizzing me, she'll learn it right then as she's cheating on anything about it. She will quiz herself or quiz me and learn it as she's quizzing me. It's the most frustrating thing in the world how my brain works. So what I do is I literally sit there with a pen and paper and I have my books and I go through, you have to write everything down every single day. I will study the same page until it's photographic memory from writing the same thing down. And then from there, I'll go back through and relearn again.
所以，当你问我学习对我来说是什么样子时，我必须一遍又一遍地重复翻看同一页。而Jennifer在一边帮我复习的时候，只需要看那一页就能马上记住，她甚至不需要刻意去学。这真是让人沮丧至极。我需要做的是拿着笔和纸，翻阅书本，把所有内容每天都写下来。我会把同一页内容写到像照片一样记住，然后再回头重新学一遍。
So I'll learn the bulk of it. But then I'll go through and learn the small things within that. So if it's a medication, I'll learn what the medication does. First, I'll learn how to even say the medication because these medications aren't like, you know, like Al puta wrong. No, it's very big word. So I'll go through and learn how to say the name. Then I'll go through, learn what the dose is. Then I'll go through and this is like every single day. It's not like, oh, I got it. Let's just go through. No, nothing is, I got it. Every single thing, so I can't wait to get in this conversation because everything I do in life, it sucks. Everything I do in life, it sucks. I was 300 pounds and 24 years old. It one like has some big epiphany of let's just go be a Navy Seal. Let's lose some weight.
所以我要先学习主要内容。但之后我会再深入学习其中的小细节。比如说，如果是药物，我会先学药物的作用。首先，我会学会怎么说药物的名字，因为这些药物的名字都很长，比如“Al puta wrong”，这只是说错了。它其实是个很长的单词。所以我要学会怎么发音。然后我会学习药物的剂量是多少。而且这几乎是每天都要做的事，不是说，哦，我学会了，就这样过去了。这不是“一学就会”的事情，每一件事我都要认真对待。我迫不及待地想参与这个对话，因为我生活中的每一件事都很糟糕。我曾经24岁，体重300磅。这并不是说我突然有个大顿悟，决定去当海豹突击队，要减肥。
No, I knew my entire life was going to be a struggle, which is why I just ignored it. And I said, I'm not even trying to jump off into this shit and learn how to read, how to write, how to memorize, how to become something I am not. And I realized through that process, something happened to me. And I realized this is why I feel sorry for no one. 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. No, I am literally, I was the lowest form on earth. No talent, no ability to learn. And I literally know what it is to be rock bottom and to build that up.
不，我知道我的一生将会充满艰难，这就是为什么我选择忽视它。我当时想，我甚至不打算尝试去学习阅读、写作、记忆，或者去成为我并不是的人。在这个过程中，我意识到一些事情发生在我身上。我明白了这就是为什么我不对任何人感到同情的原因。在这个播客中，人们可能会非常不喜欢我，因为他们会认为我可能在撒谎，或者言过其实。不，我真的是地球上最低等的存在。没有天赋，也没有学习的能力。我确实知道什么是跌到谷底并从那里重新站起来。
So that question about learning is to paint in my ass. And I don't have to do it. It's the thing about it. I'm 49 years old and I'm a multi millionaire. I don't have to do anything. 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. But what happens, I got older. It became a way of living. So how I do every day is how I do every day. It's a discipline. It's a regimen. It's a choice I made. 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. And I was willing to give everything to do that.
关于学习的问题真是让我头疼。我也不需要这么做。这是重点。我今年49岁了，已经是个多次创业的百万富翁了。我不需要做任何事情。所以当我小时候，我总是想着，天啊，我真想快点成长到不再需要做这些事的时候。但随着年龄的增长，这变成了一种生活方式。所以我每天的行为模式就是每天的行为模式。这是一种纪律，是一种常规，是我做出的选择。而我做出的选择是，你愿意牺牲什么，你愿意放弃什么来发掘你作为一个人类的全部潜力。我愿意为此付出一切。
So studying is no joke. I love that you're studying. I recall a few years ago, I heard somebody interview or podcast with you and you just throughout, like, I don't know what I'll do next. Maybe I'll be a scientist. And I went, yeah. I was like, because I knew, because I know you a bit and I see your work out there, but we'd 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. And people out there have to understand, when you look at a textbook and you see the veins on the capillaries, different colors, when the body's open, they're not different colors.
学习可不是儿戏。我很高兴你在学习。我记得几年前听到你接受采访或参加播客时，你曾随口说过：“我不知道接下来会做什么，也许会成为一名科学家。” 当时我的反应是“对啊。” 因为我对你有一些了解，也知道你的工作成果，我们之前也见过面，我知道如果你决定要做某件事，你一定会做到。而现在你在学的医学，尤其是学习人体生理学，那可是非常细致入微的。大家必须明白，当你看教科书时，看到毛细血管上的静脉是不同颜色的，但当身体真正被剖开时，它们并不是不同颜色的。
Right, right. So, I mean, some things have different color contrast, but it's not like it's all labeled when you pop it open. Exactly. And so the process of writing things down by hand is important for you. So you go back and read those notes. Do you think about that stuff on your runs too? Are you segmenting your day? Like when you're done studying, are you heading out for a run and thinking about other things? Or are you still rehearsing the material in your head?
对，对。我是说，有些东西的颜色对比不同，但也不是每次你一打开就都有标注。没错。所以手写记录对你来说很重要，你会回过头来阅读那些笔记。在你跑步的时候，你也会去想这些东西吗？还是说你会把时间段分开，比如学习结束后就去跑步，想一些其他的事情？还是你在脑子里依然反复练习那些学习材料？
So when I write it down, I write it down and I'm able to, I'm actually looking down at this table right now because I'm back to writing. So I'm actually there right now as I'm speaking to you. I write it down in a way that I'm memorizing page 69. So I'm writing it down so then writing it down and that page synced together in my brain. So I'm looking at the book in my brain right now. So like, that's just how it works for me. And I have to do it over and over again. So that page is stuck in my mind. So I'm literally flipping through pages as I'm taking these tests and I'm taking these national tests to become a paramedic or become a advanced EMT or whatever. I'm literally, as I'm taking that test, I'm going through and I'm like, I'm flipping pages in my head where that page was and how I do that is just from how I, how I write it and how it's on the page.
所以，当我把它写下来时，我实际上是在记忆第69页的内容。现在和你说话的时候，我正在看着这张桌子，因为我又在写东西。所以，相当于我现在就在那个场景下。我这样写下来，是为了把这个页面和我的记忆结合在一起。现在，我脑海中就像有一本书一样。我必须反复这样做，才能让那一页牢牢印在我的脑海里。在进行这些考试时，比如要成为护理员或高级急救人员，我真的会在脑海中一页一页地翻书。我能这样做，是因为我记得书页上的内容和我写下的方式。
When I run, I can't recall any of it. I cannot, I cannot bring any of that because I'm running. How my mind is wired now is that everything I do is what I do because the focus it takes for me to, like right now, I'm running. I'm not like a great runner. I'm not like injury free. So like my first 20 minutes of the run, I'm limping. I'm literally limping because I've had several knee surgeries and my body was twisted. And so now it's untwisting. So people looking, oh, it looks like he's limping when he runs. I am limping when I run. My body's jacked up. So I'm focusing on how to get the best out of a broken body. So everything I do is a total focus on what I'm doing at that, at that point in my life.
当我跑步时，我不能回忆起任何事情。我不能，我不能因为我在跑步时想起那些事情。现在我的思维方式是，我所做的一切都是因为这需要我的注意力，比如现在，我在跑步。我不是一个优秀的跑步者，我也不是没有伤病的。所以在我跑步的前20分钟，我是一瘸一拐的。我确实是一瘸一拐地跑，因为我做过几次膝盖手术，而且我的身体以前是扭曲的，现在正在矫正。所以人们看到我跑步时觉得我在跛行，我确实是在跛行跑步。我的身体状况很糟糕，所以我专注于如何在这破损的身体上发挥最佳状态。因此，在我生命中的那个时刻，我所做的一切都是完全专注于我正在做的事情。
So it seems like you've really trained away or somehow gotten away from the ADD that you mentioned because what you described is a deep trench, like a V-shaped trench. I imagine like there's a ball bearing and it can only go forward in that trench or back and it goes forward. It's not like sliding around at the concave at the bottom, like attention. So it's like you've trained that up. Is there a similar feeling when you're in the full focus of running versus full focus of studying? Is it kind of feel like, oh, yeah, that's the same groove, but different thing? Or is it just completely different world?
你提到的多动症似乎已经通过训练或者其他方法克服了，因为你描述的是一种很深的专注状态，就像V形沟渠。我想象中好像是一个小钢珠只能在那个沟渠里前进或后退，而不是在底部到处滑动，所以这意味着你的注意力已经被训练好了。那么，当你在全神贯注地跑步和全神贯注地学习时，是否有类似的感觉？是那种感觉好像是在同一条轨道上，但只是在做不同的事情，还是说完全是两种不同的体验？
It's a completely different world. It's just both them for me. It's suffering, but suffering a whole different way. Like when I was going through school, I'll never forget. I think I was in third grade and back then, you know, ADD, ADHD wasn't like, you know, here's this medicine or here's this thing. They want to put you in a special school. So for me, I was so far behind in learning that their big thing was, let's just put him in a special school because he'll never learn. 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. I've never taken medication for this. That's right. Now you see me looking right in your eyes. What the hell is, you know, it's human same right now? And that's why I don't feel bad for people who have ADHD, who have learned disabilities. And some are impossible because you just can't. But a lot of them you can.
这是一个完全不同的世界。对我来说，这种生活中的两个方面都是存在的——一种是痛苦，但以完全不同的方式。比如，当我在上学时，我永远不会忘记。我记得那时候是在三年级，在那个时候，注意力缺陷多动障碍（ADD，ADHD）还不像现在那样，有这种药或者有那种治疗方法。他们只想把你送到一个特殊学校。所以对我来说，由于学习落后太多，他们的解决方法是让你去特殊学校，因为他们认为你永远学不会。而在这个过程中，我一直不想去特殊学校，不想被特殊对待。实际上，我从来没有吃过药。现在你可以看到，我一直在看着你的眼睛。这就是我不为那些患有多动症或学习障碍的人感到难过的原因。有些情况确实无法改变，但很多情况下是可以的。
And but people don't want to go through the process of focus, of teaching yourself how to truly focus. This is where my message gets lost. It gets lost because I may say, you know, MF or F or, you know, I may be because that's a passion that comes out of me because that's it takes everything for me to learn a sentence. So when I speak about David Goggins, I can't speak about David Goggins in a way that's just calm and cool. Because when I wake up, I know the journey that it takes for me to find my greatness. And it's hard. Nothing is easy. Nothing just like, oh, I wake up and I just do this or I do that or it just, you know, I watch people every day go through life and it's so easy for me to be where I'm at today. It takes every bit of me.
但是，人们不想经历专注的过程，不想教会自己真正地专注。这也是我信息常常被忽视的原因。我讲的时候可能会用一些脏话，比如MF（该死的）或F（操），这是因为这种激情从我内心迸发出来。因为对我来说，学会一句话需要付出一切。所以，当我谈论大卫·戈金斯（David Goggins）时，我无法冷静、平静地谈论他。因为每当我醒来，我知道找到自己的伟大的那条道路是多么艰难。没有什么是容易的，没有什么是可以随便做到的。每天我观察别人生活，他们似乎很轻松就能过好每一天，而我能走到今天这一步，却需要我付出全部的努力。
So when I speak about it and I like get going here, you'll start seeing me. The temple will rise. The passion will come out because I'm back there. I'm doing what I do every day to become a human being. And so nothing is easy. Like running is running. It sucks. But you have a choice to make. Do you want to sit down and go back to that guy you once were? No. So this is what it takes. It takes that misunderstanding of people and they'll never get it because they never gave it to David Goggins. So that is what it takes for me to do what I do. It may take you something differently. So for me, everything has to be in the study and everything has to be in the list. Everything has to be in everywhere I am. It has to be there.
所以当我开始谈论这些事情，并且越说越起劲时，你会看到我的情绪在激动起来。我的激情会自然流露，因为我仿佛又回到了那个情景。我每天都在努力，成为更好的人。而这一切都不容易，就像跑步一样，很累，但你有选择权。你想坐下来，回到过去那个自己吗？不想。所以这就需要付出，需要去理解别人不理解的东西，因为他们从未给予过“大卫·戈金斯”那样的努力。这就是我为什么要坚持做我做的事。而你可能需要不同的方式。对我来说，一切都必须经过学习，一切都必须列在清单里，一切都必须出现在我的生活中。
Me, focus where I am. That's why you're my second podcast. I've done this road and it says the book came out. 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. 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. Sounds like friction is something you're very familiar with. I just, it's the word just that I feel like it's like cast above us right now in bold face highlighted underline letters. Friction is great. Friction is great. Yes. Like you're up in the morning and I imagine David Goggins going to the coffee maker, stretching out, good morning sunshine and you're telling me from eyelids open, there's friction. Yes. And that is the thing that people don't, they don't fucking get.
我专注于我现在的位置。这也是为什么你是我做的第二个播客。我经历了这条路，就像书出版了一样。但我没有时间去在意那些，因为如果我想变得卓越，我不是为了最大化金钱或让更多人认识我。我做这些事情是因为也许外面会有人理解我，懂我的想法，并且从中有所成长，而其他人可能不会理解。
听起来你对"摩擦"这个词很熟悉。对于我来说，现在感觉这个词就像是被大写加粗并且下划线了一样悬在我们的头顶上。摩擦是件好事，摩擦是件好事。是的。就像你早上醒来，我能想象到David Goggins走向咖啡机，伸展身体，说“早安，阳光”，而你告诉我，从睁开眼的那一刻起，就有摩擦。是的。这就是大家无法理解的事情。
The biggest misunderstanding about David Goggins of all time is like whether you believe in God or not, I do. He put this lab at, which is me, on this planet. And so let me fucking see what a beat up abused kid who has, who can barely learn, barely learn, who has a twisted body, messed up, messed up genetics, sickle cell, this and that. Let me give him everything that pretty much disqualifies you from the military. But back then, it wasn't an estrus and let's put him in this and see what comes out of it. So to do that, friction, you don't wake up in the morning time and go to the coffee maker. Matter of fact, sometimes you don't even sleep.
关于大卫·戈金斯最大的误解就像是关于你是否相信上帝的问题，不管你怎么想，我是相信的。他把这个实验对象，也就是我，放到了这个星球上。所以让我看看，一个被虐待的孩子，一个几乎学不会东西、身体扭曲、基因混乱、患镰状细胞病等等问题的人，能够做些什么。他把几乎所有会让你被军队淘汰的条件都给了我。但那时候，这并不是一种排除条件，让我们把他放到这种环境中，看看结果是什么。要做到这一点，需要克服摩擦力。你早上不会自然醒来然后直接去咖啡机前。实际上，有时候你甚至都无法入睡。
What it requires is when I met two o'clock in the morning and my brain is thinking about a fucking drug and I got to get up and look in my book to see what that drug is, how I remember it. And this is every day of my fucking life. That's when I train a fighter or I train. I'm like, you have no fucking idea how great you really are because you are using such minimal, minimal of what you have. And if people can learn to focus, this is what's possible. While it may not be pretty, like people want to do a documentary on me, I go, no, I want to do a documentary on me because I will have normal everyday people picking me apart on his life is miserable. Who wants to live like that? He looks as crazy how he's, it's almost like he's sick, he's psychotic.
这段文字大意如下：
我每个该死的日子每当凌晨两点醒来，脑子里想着一种该死的药物，我必须起床查书去搞清楚那是什么药物，以及我怎么记住它。这时候，无论是我在训练拳击手还是自己在训练，我都会想，你们根本不知道自己有多伟大，因为你们只利用了自己很少的一部分潜力。如果人们能学会专注，可能会实现很多事情。虽然这不一定好看，比如有些人想给我拍纪录片，我会拒绝，因为我不想让普通人通过纪录片来剖析我的生活，然后觉得我的生活是如此痛苦，谁会想过这样的生活？看到我就像生病了或疯了，简直像是疯子一样。
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. It takes every bit of who you are if you choose that route. If you don't, Merry Christmas, do what you got to do. But yeah, all these things for me, like I told you, I'm going to keep it real. I'm not coming here to talk about like, you know, perform without purpose because I go through, when I write these books, I go through, I try to dumb down David Gogas. How can I give normal people, and I'm normal, but I found something that most don't want to find. How can I speak to people and give them something from this crazy, psychotic brain that I've developed? How can I give them that? So I sit down with Jennifer for years and write down, perform without purpose. Calist your mind, armor your mind, the cookie jar, the accountability, shit that people can fucking use in their lives. No, no. I'm glad it helps you, 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 the fucking book, bro. You can't put in a book. You can't. You can't write about it. It has to be experienced. It has to be experienced. And you can't even after you experience it, to write it in the book, it would seem like it needs to be locked up. This is too gory. It's too gory. It doesn't make sense for a guy that everything, every second of the day, he is trying to extract more from something. He's constantly thinking, he's constantly constantly disciplined, never going off the path. Whatever is injured on him, he figures away. It's a conqueror's mindset. And very few people, if any, can really understand what that is.
对我来说，世界上最令人沮丧的事情就是普通人对像我这样的人做出的评价，他们不明白从无到有提炼出卓越需要付出什么。如果你选择这条路，你必须倾尽全力去做。如果你不选择这条路，那祝你圣诞快乐，该干啥干啥去。但对于我来说，就像我告诉你的，我会真诚以对。我不会在这里谈论没有目标的表演，因为当我写这些书时，我会经历很多。我试图简化大卫·戈金斯的经历。我是怎样向普通人，虽然我自己也是普通人，但我发现了大多数人不想发现的东西。我怎样才能与人们交流，从我这疯狂、病态的大脑中给予他们有用的东西呢？所以我和詹妮弗一起花了多年的时间写下“有目标地表演”，“锻炼你的思维”，“铠甲你的心灵”，“饼干罐”，“责任感”，这些人们可以在生活中使用的东西。但是，不，我很高兴它们对你有帮助，但我生活得很原始，为了卓越你必须拥有几乎病态的执着。你无法把这些东西写进书里，兄弟们，不能写。但是必须要经历。即使你经历之后，也很难用文字表达，那些应该被锁在一起的感觉。这太血腥了。它不符合常理，一个人每时每刻都在试图从什么东西里榨取更多。他不停地思考，不停地坚持纪律，从不偏离正道。无论他身上有什么伤，他都会找到解决办法。这是一种征服者的心态。而很少有人能够真正理解这种心态如果有人能理解的话。
I'm almost 50. And I've been this away for almost 30 years. What do you do for fun? You never, these questions, I don't get them. I don't understand them. So yeah. I get asked that sometimes, when you for fun, I started listening off all this stuff like podcasting, reading, working out. So some of that resonates, but I think what's so truly unusual about what you're describing, your process, is that from go, it's hard. And I have to ask was being 300 pounds, having, I'm using the words you've described, you've said it before, you had a tendency at one point in your life early on, tell lies, try and get people's approval. My ass off. Crazy haircuts, attention seeking. And yet all of that triggered something that now is extraordinary. Do you think those hardships were necessary to flip the switch?
我快50岁了，而这种状态已经持续了将近30年。别人问我：“你怎么娱乐？”这些问题我都不理解。我有时会被问到这些问题，我就列举了一些事情，比如播客、阅读、健身等等。其中有些事情确实让人有共鸣，但我认为你所描述的过程真正与众不同的是，从一开始就很难。我必须问一下，曾经300磅重、曾有撒谎、寻求他人认可的倾向、疯狂的发型、寻求关注的经历，是不是这所有的困难让现在的你变得如此非凡？你认为这些困难是必须经历的，才能让你有所改变吗？
I don't know if they were necessary, but it was something that made me feel, I didn't feel good. It was easy. The brain that I was given as a child, it was easy to go home and think about what, how do I want to be a freak today? How do I want to show up to school today and be a freak? It didn't require me going home and opening a book up saying, it's going to take me all year to learn this fucking page. So instead of learning that page, I learned how to become a character. And maybe that character that I created, that 300 pound insecure guy that used to fake it, time make it, type of guy, you know, let me become your friend, let me lie to you until you like me type of guy. When you have any kind of, any manhood, womanhood, a human being, a soul, a spirit, any, I had no, I must have just this much pride. Because that's exactly what opened the door for me. Because every day you were a character, every day you were a clown, every day you opened that Spanish book or that science book or English book and you looked at it, it looked like a foreign language and you're saying, what do I start? Well, who do I start? And obviously it wasn't necessary. The more I talk about it, it wasn't necessary because what happened is I became haunted by the mere fact that this is my existence. And you got to live with that. Now live with it for a lot of years. And so I sat back and said, okay, all right, I know what this takes. 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 a thousand dollars a month just to get there was like, oh my God, dude, like how did I am 16, 17? I can't read. I can't write. And I, oh my God, I'm so behind the power curve and my brain is about being depressed and my dad beat my mom's not home and kids are calling me nigga at school and I'm like, oh my God, man, what the fuck do I do? And it wasn't like someone came around and said, hey, man, you can do this. This is all me. Some people know where this cold man come from. I'm not trying to be cold. It's the reality of my life. It's the reality of a lot of people's lives. And so yeah, that had to happen for me to be haunted, to be haunted, to pull out, to extract the guy in the day.
我不知道那些是否必要，但那是让我感觉不好的东西。这件事对我来说很简单。我从小就有这样的一个脑子，回家后就想着今天要怎样表现得像个怪人，今天要怎样去学校当个怪人。这不需要我回家打开书，想着这一页要花我一整年时间去学。所以我没有学习那些书页，而是学会了如何扮演一个角色。也许我创造的那个角色，就是那个300磅重的、不自信、装模作样的人，你知道的那种“让我成为你的朋友，让我欺骗你直到你喜欢我”的人。当你拥有任何种类的男子气概、女子气概、作为人类的任何本质、灵魂、精神，我几乎没有什么自尊心。正是因为这一点才为我打开了大门。因为每天你都是一个角色，每天你都是一个小丑，每天你打开西班牙语书、科学书或英语书，看着它就像在看一门外语，你在说我要从哪里开始？而显然那不是必要的。随着我讲得越多，那根本就不是必要的，因为结果是我被这个事实困扰了，这就是我的存在。你必须与之共处，长时间地与之共处。所以我坐下来，对自己说，好吧，我知道这需要什么。尽管我很糟糕，我列出了一长串要做的事情，像这张桌子这么长，要成为一个能够维持生计，每个月能赚一千美元的人，这就像是，天哪，我16、17岁了，不能读，不能写，天哪，我落后太多了，我的脑子总是在想着抑郁的事情，我的爸爸打我，妈妈不在家，学校里孩子们叫我黑鬼，我在想，天哪，我该怎么办？而且没人会过来说，“嘿，你可以做到的。”这一切都是我自己完成的。有些人想知道这个冷酷的人从何而来，我不想装冷酷，这就是我的生活现实，也是很多人生活的现实。所以，是的，那必须发生在我身上，才能困扰我，从而将今天的我提炼出来。
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. You'll just wake up and say, oh my God, man, you're David Goggins. You break records. You do this. You do that. People don't know how are you able to just be so hard to never turn the fucking thing off? Because once it turns off, I go right back to the David Goggins that is. And that's the guy that I'm constantly fighting every day. And it's a choice. And that choice makes you misunderstood. It makes you crazy. That's why I hate fucking social media.
这种萦绕心头的感觉仍然存在，因为无论你多么进步，无论你多么改变自己，这些都不是永久的。你会醒过来然后说：“哦我的天啊，你是大卫·戈金斯。你打破纪录。你做了这个，你做了那个。”人们不知道你是如何做到总是如此坚强，从不放松的；因为一旦放松，我就会回到原来的大卫·戈金斯。而这正是我每天都在不断与之抗争的人。这是一个选择，而这个选择让你被误解，让你显得疯狂。这就是我讨厌社交媒体的原因。
In 2013, people wanted me to write my book. I did it in 2018. Took five years. And the reason why I didn't do it, I set a table and Jennifer was there. This before I, she started working for me. I started dating or whatever. And all these people were there and they're like, man, you got to go on social media. And I was like, fuck you, man. I'm not, it's poison. It's poison because I knew what I did to get where I am. And I'm going to have these people, these normal everyday people, fat, lazy, exactly who I was judging me. Because I know it because I was once them. 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. Oh, he must be unhappy. He's just, do you know how hard it is to put these shoes on every damn morning? I'm going to have you pick me apart. So yeah, there's, there's, there's so much that goes into this that I was like, fuck this. I never want anything to do with it.
2013年，人们希望我写一本书。我在2018年完成了，用了五年时间。而之所以我一开始没有去写，是因为当时我和珍妮弗在一个场合上，她那时还没开始为我工作，我们也还没开始约会。现场有很多人，他们都说：“你应该上社交媒体。” 我当时就很生气，心想：“去你的吧，这玩意就是毒药。” 我知道自己是如何一步步走到今天的地位的，结果却要面对这些普通人——那些肥胖、懒惰、和我曾经一样的人——对我品头论足。因为我曾经和他们一样，所以我知道他们会怎么想。我所有的努力和奉献，却要被这些家伙一边啃着甜点、喝着咖啡、一边对我指指点点。他们甚至会说我不快乐，但穿上这双鞋每天走来走去有多难，他们根本不理解。要我被这种人评头论足？所以我当时心想：“这简直太荒唐了，我一点都不想参与其中。”
So anyway, I'm not a psychologist, but knowing your story from what you've written, what you've said on social media and elsewhere podcasts and here now, especially, right? It's amazing to me. And frankly, it pulls at my heartstrings a little bit. I realize that's not what you're trying to do, but that in the course of your childhood and in your young adulthood, that no one ever got between you and the world. I forget where I heard it that like if a kid has just one person that believes in them, you know, and I had my trials and tribulations, but I had great coaches, great mentors, I attached to them, I found them if they didn't necessarily find me. 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. And so it's almost like you've got these different, it's all you, but there's verse in the verses 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. Right. Is that about right? That is right. But I had developed a lot of anger and I still have it and will never go away for the normal human beings of this world.
所以，总之，虽然我不是心理学家，但在了解了你的故事，你在社交媒体上说的、在播客里提到的、以及你刚才说的这一切，真的是让我感到非常震撼。坦率地说，这甚至让我心里有些触动。我知道你不是故意要这样做，但我意识到，在你的童年和年轻成年时期，从来没有人真正介入你和这个世界之间。我忘记是在哪里听到过一句话，说如果一个孩子至少有一个相信他的人……我自己也经历过各种考验和磨难，但我有很好的教练和导师，他们帮助了我，我主动去寻找他们，即使他们不一定会主动找到我。不过，我意识到在你的情况下，从来没有人对你说，“嘿，我会站在你身边，或者说站在你前面，为你撑起一面盾牌。”你在不同的阶段，虽然都是你自己，但就像是有不同的版本，在社交媒体上做着自己。我不确定我在2013、14、15、16、17年是否有这种能力，同时处理内心已经有的那么多东西。对吗？的确是这样，但我心里积累了很多愤怒，而且这种愤怒永远不会消失，对这个世界上的普通人都是如此。
Because when you put yourself in the sewer, like I was in and please, if someone saved me, come out and announce it to the world, there's no one, there's no one. So when you know that, and then I'm sitting at a 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 and you know, I was on a 40 something years old now I'm 49. And I'm looking at them all and they're now trying to guide me on which right on this poison.
因为当你把自己弄得像我那样陷入困境，如果有人救了我，请站出来告诉全世界，但没有人，没有人会这么做。所以，当你明白这一点后，你会发现坐在你面前的全是那些所谓聪明的人，他们告诉我该做什么，如何引导我的生活。现在我已经四十多岁了，其实我已经49岁了。但他们还在试图告诉我该怎么走向正途。
And so yeah, what you say is right, but for me, it was more of I know now. I don't need you to guide my future. I know what's good for me. It was bad for me. And for me, it took every bit of focus I could. I know social media. I said people love to go on there because they want to show you the good side of life. I'm not teaching good side of life. 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 as hell.
所以你说得对，但对我来说，更多的是我现在知道了。我不需要你来指引我的未来。我知道什么对我有好处，什么对我有坏处。对我来说，这需要我全身心的专注。我了解社交媒体上的人们喜欢展示生活中的美好一面，但我并不是教大家如何过好的一面生活。所以，当我在2016年开始的时候，我必须找到一种方法来教你现实生活对大多数人来说是地狱般的。
And so while people love to show you the cars and the house and the vacations and shit, all that's good. All that's happy. I want to show you the side that I know most of you are going through. And people hide very well. I don't want to hide anymore. I hid for 24 fucking years. That's why now I told you we can talk about whatever you want because as human beings, the one, the first thing we have to learn also study real bad growing up. So if you hear me study every now and then, it's because that was part of my life also.
所以，当人们喜欢向你展示他们的车、房子、度假之类的东西时，那一切都很好，那一切都让人快乐。但是我想展示一个我知道大多数人都在经历的另一面。人们隐藏得很好，但我不想再隐藏了。我隐藏了整整24年。所以现在我告诉你，我们可以谈任何你想谈的话题，因为作为人类，我们首先要学会不要在成长过程中隐藏自己。如果你偶尔听到我口吃，那也是因为这是我生活的一部分。
So it's funny, human beings want to show you the best side and they want to hide the worst side. For me, I'm going to teach you how to be vulnerable because that's the only way you fix yourself. You don't fix yourself by coming out here and me selling you some fucking books. That's why I don't have them. I forgot them. I'm glad people got something from the book. I want you to learn that the only way you grow is how to look at yourself and say, okay, like I did table learning this.
所以很有趣，人类总是想展示自己最好的一面，而隐藏自己最差的一面。对于我来说，我要教你如何展现脆弱，因为这才是你改进自己的唯一途径。你不能通过我在这里卖给你几本书来改善自己。这就是为什么我连书都没有。我忘了带书来了。我很高兴人们从书中有所收获。我希望你们学会，唯一的成长方式就是像我一样，看清自己，然后说，好的，我从中学习到了什么。
What the fuck I have to do to get somewhere. There was nothing good on there. Nothing. I love playing basketball. I left that out. That's something I love to do. I don't care about that. That didn't make the fucking list because the list that I had to live by was the very list that was to get me at this table with you to talk to you to the normal human beings was I once was about how you can get somewhere and how it looks.
我到底要怎么做才能有所成就？那里根本没有什么好的机会。什么都没有。我热爱打篮球，这点我没提到，因为那是我非常喜欢做的事情。但这些都不重要。这些没有上我的清单，因为我必须按照那份清单去生活，才能坐在这里和你们这些普通人谈话，告诉你们如何取得成功，这就是它的样子。
Looks very ugly. There's no fucking passion. There's no fucking motivation. There's no, oh my God, man. I fucking, this is no. It's every day of your life just doing no passion, no discipline, no motivation. All these words, I hate people. I hate that so many people fucking use these words. Now, because it's watered. Someone's sitting in the room by themselves and they figure themselves out and say, God, this is going to fucking suck.
看起来非常糟糕。根本没有激情。根本没有动力。我的天哪，怎么会这样。我受不了了。这种日子每天都在过，没有激情，没有纪律，没有动力。我讨厌人们使用这些词。现在，这些词已经毫无意义了。有人独自坐在房间里，自己琢磨着，然后说，天哪，这真是糟透了。
Where's passion when you're 300 pounds? Where's the motivation when you can't read and write? Where is it? So how did this happen? I just fucking did. I just did. I said, maybe at the end of this journey, there'll be something there for me. If not, I can read. If not, I'm 185 fucking pounds. There's no magic potion. There's no, oh, let me wake up and look at some shit. No. All those words are overused. They're bullshit. It's all bullshit. Just do your living. How do you want to live? How do you want to die? How do you want to fucking be remembered? That's it. That's it. Period.
当你体重300磅时，激情在哪儿？当你无法阅读和写字时，动力在哪儿？在哪里呢？这究竟是怎么发生的呢？我只是做了。我就是这么做的。我说，也许在这段旅程结束时，会有些什么东西等着我。如果没有，那我至少能读书。如果没有，那我至少体重185磅了。没有什么神奇药水。没有什么让我醒来去看看什么东西。不，那些词都是被滥用了，都是废话，全是废话。你只需要过你的生活。你想怎么过？你想怎么死？你想要被怎样记住？就是这样。就是这样。完。
As many of you know, I've been taking AG1 daily since 2012. So I'm delighted that they're sponsoring the podcast. AG1 is a vitamin mineral probiotic drink that's designed to meet all of your foundational nutrition needs. Now, of course, I try to get enough servings of vitamins and minerals through whole food sources that include vegetables and fruits every day. But oftentimes, I simply can't get enough servings. But with AG1, I'm sure to get enough vitamins and minerals and the probiotics that I need.
大家应该知道，我从2012年开始每天都在喝AG1。所以我很高兴他们赞助了这个播客。AG1是一种维生素、矿物质和益生菌饮品，专为满足你基本营养需求而设计。当然，我每天都尽量通过食物获取足够的维生素和矿物质，比如蔬菜和水果。但有时候，我真的无法摄取足够的营养。不过，有了AG1，我就能确保我摄入足够的维生素、矿物质和益生菌。
And it also contains adaptogens to help buffer stress. Simply put, I always feel better when I take AG1. I have more focus and energy and I sleep better. And it also happens to taste great. For all these reasons, whenever I'm asked if you could take just one supplement, what would it be? I answer AG1. If you'd like to try AG1, go to drinkag1.com slash Huberman to claim a special offer. They'll give you five free travel packs plus a year supply of vitamin D3K2. Again, that's drinkag1.com slash Huberman.
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The word haunted is ringing in my head. Yep. I think it's such a powerful word. Yep. Because I was about to say, it seems like a huge part of your process, maybe the entire process is it's all stick, no carrot. You know, you talk about the carrot, the positive thing, and then there's the stick, the thing you're trying to avoid. Yep. The whole hike, it's the way it's landing for me is it's all stick and gas pedal. That's it. There's no carrot. You're not imagining, oh, when I'm a paramedic, when the book is published. And obviously you set those goals and you make those targets. But it's all stick. All stick. No carrot. Think about that. I'm waking up right now studying like I have a test tomorrow. I already passed a fucking test. Think about that. Every day in my life, that's what I must do just to retain what I learned. Four hours plus a day, I go through and do that. There's no stick or there's only a stick. There's never been a carrot.
“被困扰”这个词在我脑海中回响。没错。我觉得这个词非常有力量。确实。因为我正要说，好像你整个过程中的很大一部分，甚至可以说是整个过程，就是全靠“惩罚”，没有“奖励”。你知道的，我们通常会谈论“胡萝卜”（奖励）这个正面的东西，然后是“大棒”（惩罚），即你想避免的事情。没错。整个过程对我来说就是全靠“大棒”和“油门”。就是这样。没有“胡萝卜”。你没有在想象“哦，当我成为急救员，或是当书出版的时候”。显然你设定了那些目标，并且努力达成。但是全都是“大棒”。没有“胡萝卜”。考虑一下吧。我现在醒来学习，就像我明天有个考试一样。可是我已经通过了那个该死的考试。想想吧。我每天都必须这样做，只为了保留我所学到的东西。每天花四个多小时，我都会这样做。没有“大棒”或只有“大棒”。从来没有“胡萝卜”。
This is why when I speak to people, I have to figure out a way to resonate with them. Because all I want to say to them is let me teach you the real life, how it really is. 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. I'm looking to fucking audience and these people sign up, sign up, sign up, fucking every year to go to convention thinking they're going to learn something fucking different. No, you're lazy. You know exactly what to do. Exactly what to do. Because even me in my state of I can't read and write, I knew exactly what to do. It just sucks doing it. It sucks to do it. It sucks to wake up every morning of your life and say, God, man, I'm, I'm, I'm, I'm, I'm not smart. So guess what I got to do? I got to, I got to study the same shit that I got one of the highest scores in the nation on and do it again, do it again, do it again. It's not just there. It's not just there permanently for me. So yeah, it's all stick. It's all stick. The only character you have is like maybe, maybe, because whenever I take these tests that are real hard, the back of my brain is like, the good chance you're not going to make it Goggins. This ain't you, bro. This ain't you. You weren't born like this. This ain't you. The real you, bro, study all you want to, but the second that fucking computer comes on with 150 questions, this ain't you, man. And somehow comes back, I passed. I passed again, passed again. But that real me back here every fucking time is saying, I ain't you, bro. I ain't you. And I have to outwork that voice. When I'm taking that test and I get to a question, I don't fucking know the answer. I'm like, fuck man. And then say, I told you, man, that ain't you. You 300 pounds, man. You said at home, you figure out how to do your hair. That's what you do. You got to come to school with the reverse baldness when you're 16. That's you. So there is no get out of jail free card. This is why I say stay hard because when you weren't given the gifts, the only thing you can do in life is stay hard.
这就是为什么当我和别人交谈时，我必须想办法与他们产生共鸣。因为我只想告诉他们，让我教你真正的生活，生活的真相。你为什么是个失败者，为什么不能成功，为什么你去参加所有这些会议，我也去参加所有这些该死的会议，经常发言。我看到台下的这些人每年都报名参加会议，以为他们会学到什么新东西。其实不是的，你们太懒。你们知道该做什么，确切知道该做什么。即使像我这样不会读不会写的人，我也知道该做什么。只是做起来很痛苦。每天早上醒来都很痛苦，你会说，天啊，我不聪明。但你知道我得做什么吗？我得学习那些东西，然后再学一遍，再学一遍。我并不能永久地记住这些。所以，这都是坚持。这都是坚持。你只有很少的一点点性格优势，也许吧，也许吧。因为当我参加这些非常难的考试时，我脑海的深处总会有个声音说，你很可能不会通过的，戈金斯。这不是你啊，兄弟。你天生就不是这样的人。这不是你。真实的你，即使你再怎么努力学习，但一旦计算机上出现150道题，你不行的，伙计。然而，不知怎么的，我又通过了。我又通过了，又通过了。但每次在我脑中，那个真实的自我总在说，这不是你，兄弟。这不是你。我必须战胜那个声音。当我考到一道我不知道答案的问题时，我会想，天啊，然后那个声音会说，我告诉你了吧，这不是你。你300磅的体重，你就在家里想怎么弄头发吧。这才是你。你16岁时还带着那种秃顶的发型去上学。所以，没有逃脱困境的捷径。这就是为什么我说要坚持，因为当你没有天赋时，生活中唯一能做的就是坚持变强。
And I know people cannot stand me. They can't stand this talk. This is all you can do. There's no magic pill or a magic potion. All you can do is outwork the man that God created or woman in you. And what that looks like is. Unfun. That's why I said do not do a documentary on me because people will not see the truth. They will see what they want to see is I don't want to live like that. Good. Good. You will live exactly the way you live now questioning who you are, wondering what is possible, wondering what you are capable of doing. That's how that looks or you can be me which, am I happy? I don't know. Never thought about it. Don't really care about it because all I really cared about was I looked in that fucking mirror. I saw a piece of shit. Happiness wasn't on the mirror at 16 around 300 pounds. It wasn't like, oh, I'm looking for happiness. No, I'm looking to look at myself in the mirror and say, all right, motherfucker, you did it again today. You're a bad boy because that shit sucks.
我知道有人无法忍受我，忍受不了我说的话。但这是你唯一能做的事情。没有什么神奇的药丸或魔法药剂。你只能超越那个上帝创造的你（无论是男人还是女人）。而那意味着什么呢？那就是不好玩。这就是为什么我说不要拍我的纪录片，因为人们不会看到真相。他们会看到他们想看到的，就是我不想过那样的生活。很好。你将会继续按你现在的方式生活，质疑自己是谁，想知道什么是可能的，想知道你能做什么。这就是那样的样子，或者也可以成为我。而我幸福吗？不知道，从没想过，也不在意，因为我唯一在意的是，我照镜子的时候看到一个废物。十六岁、三百磅的时候，镜子里没有出现幸福感。我并不是在寻找幸福，我只是在镜子里看着自己，说，好吧，你今天又做到了。你是个厉害的人，因为那确实很糟糕。
I have about a couple minutes of that, right? I got the carrot. Second lay down and go to bed. The carrot's gone because I'm waking up all through the night to check the work I did that day. I get this drug right. I get this right. I get that right. What do I do? Oh my God. Fuck. Stick. That stick is haunting you. Haunting's fallen you around. So no picture of Jordan on the wall. You're not listening to YouTube inspiration video. That would be all your voice anyway. You're not listening to your top 10 favorite songs just to get rolling and then lace the shoes, hit the books. It's all in here. Oh, and there. I used to do that when I was fat, rocky. I mean, that was my thing. Round 14 was my thing. And as I got older and older and older, that started to go away.
我大概有几分钟时间，对吧？我得到了奖励。第二次躺下，然后去睡觉。奖励没了，因为整个晚上我都会起来检查当天做的工作。我搞定了这个对吧？我搞定了那个对吧？我做了什么？哦天哪，完蛋了。惩罚一直在缠着你，像幽灵一样跟着你。所以没有乔丹的照片挂在墙上，你也不会去听YouTube上的励志视频，那都是你的声音而已。你也不会听你最喜欢的10首歌来激励自己，然后穿上鞋子开始学习。一切都在这里哦，就在这里。我以前胖的时候也是这样的，像《洛奇》里的情景，那是我的事情。第14回合是我的事情。随着年龄逐渐增长，这些习惯开始逐渐消失。
And I started to create all these people that I used to watch. Rocky was one, Barnes Elias from platoon. Jack from a few good men. You know, he's on the stand going crazy. I saw a lot of these characters that I looked at and I was like, man, I ain't got none of that. But they were characters. After a while, I lived a life so disciplined that everybody that I once looked to, these fake characters, I built that as a man. And when I was younger, I had this image in my mind of what does a man look like to me. And I got all these people who are badasses, characters. And in my mind, I became that.
于是，我开始创造那些我曾经看过的角色。比如《洛奇》里的洛奇、《野战排》里的巴恩斯和埃利亚斯、《好人难寻》里的杰克。他在法庭上疯狂发言，我看到这些角色时心想，我根本没有他们的那些品质。但他们只是角色而已。过了一段时间，我过着高度自律的生活，反而变成了我曾经仰望的那些虚构角色所具备的品质。年轻时，我心中有一个关于男人应该是什么样子的形象，这些都是那些硬汉的角色。在我的脑海中，我成为了他们。
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, you it's not daydreaming. You start to create a reality that maybe I can be that. And after becoming this guy, that is the biggest thing I can ever do in my life is I became that guy that I once looked at all these guys now look at myself like, God, who the fuck can do that? I can't. But what it takes is a discipline that no one can ever even. They don't understand it.
这就是支撑我走下去的原因之一——我曾经有一个不切实际的梦想，想要变得多才多艺一点。因为在没有父母抚养、没有榜样的环境中长大，你不会只是白日做梦，而是开始创造一种可能的现实：或许我真的可以成为那样的人。而在我终于成为了那种人之后，我才明白，这可能是我一生中做得最伟大的事情。我成为了那个我曾经仰望的人，如今，我看到自己都会惊叹：天哪，究竟是谁能做到这一切？是我自己。但要做到这一点，需要一种别人难以理解的极端自律。
They don't understand everybody has the ability to do it, but they just don't want to. They want to keep asking questions and keep going to seminars. And the greatness is right in you. And that's why once again, I'll say it's a million times here. I do not feel sorry for you. I will not sugarcoat what I'm going to say to you. Because all of you know what I'm saying is the truth. Everybody knows it's the truth. This is what it looks like. And you know what too? You know what too? This is what if you ain't got nothing, I hate to tell you what it looks like. It's ugly.
他们不明白，每个人都有能力做到，但他们只是不想努力。他们更愿意不断提问题，不断去参加研讨会。而真正的伟大就在你自己内心。所以，我再说一遍，不管说多少次，我不会同情你。我也不会美化我要说的话。因为你们都知道我说的是实话。每个人都知道这是实话。这就是事情的真相。另外，你知道吗？如果你什么都没有，我不得不告诉你，现实看起来很糟糕。
It's not a documentary. It's not an HBO special. You ain't going to watch it, but hey, man, you guys got to watch this. No, it's like, oh God, this looks like a train wreck. It's like a nightmare. This looks like this guy got no. So it looks like hard work looks horrible. It's not motivating. It's not motivating at all. It ain't like Rocky Round 14, because knock down and go to a pile of creed. Looks like a man being stuck in a fucking dungeon. And there's no fucking way out. But you had the fucking key. But you refuse to use it. And that's nothing motivating about that. So yes, no document on David Goggins. The real life. David Goggins is the documentary. It's already being written. You're it.
这不是部纪录片，也不是HBO的特别节目。你不会去看它，但嘿，老兄，你们一定要看这个。不，这就像，天啊，这看起来像场灾难。这像是个噩梦。这看起来像是那个人无路可走。所以努力工作看上去糟透了，根本没有激励作用。这一点也不激励人。这不像《洛奇》里的第14回合，跌倒然后再爬起来。这看起来像一个人被困在一个该死的地牢里，根本出不来。但是你明明有钥匙，却拒绝使用。这没有任何激励的地方。所以，确实没有关于大卫·戈金斯的纪录片。现实生活中的大卫·戈金斯就是纪录片，它正在被书写，而你就是其中的一部分。
Yeah. I'm going to share a little neuroscience tidbit, but I think it's one that you'll appreciate. Most people don't know this, but there's a brain structure called the anterior mid-singulate cortex. As we pointed out before, that's a noun. It's a name. It doesn't mean anything. We could call it the cookie monster. But what's interesting about this brain area is there are now a lot of data in humans.
好的。我给你分享一个神经科学的小知识，但我觉得你会喜欢。大多数人不知道，在大脑中有一个叫作前中扣带回皮层的结构。之前提到过，这是一个名词，只是个名称，不代表什么。我们可以把它叫做“饼干怪兽”。有趣的是，关于这个大脑区域，现在有很多人类的数据。
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 die 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. It's about adding more work that you don't want to do. This brain area gets bigger. Now here's what's especially interesting about this brain area to me. And by the way, I'm only learning this recently because it's new data, but there's a lot of it.
这不是关于某些老鼠研究的结论。这些研究显示，当人们做他们不想做的事情时，比如每天或每周增加三小时的锻炼，或者那些想减肥的人抵制吃某些食物的诱惑。当人们做任何他们不想做的事情时，重点不是增加更多的工作量，而是增加更多的他们不想做的工作。这部分大脑区域会变大。现在，对我来说，这个大脑区域特别有意思。顺便说一下，我也是最近才了解到这些，因为这是新数据，但数据量很大。
The anterior mid-singulate cortex is smaller in obese people. It gets bigger when they die it. It's larger in athletes. It's especially large or grows larger in people that see themselves as challenged and overcome some challenge. And in people that live a very long time, this area keeps its size. In many ways, scientists are trying to think of the anterior mid-singulate cortex not just as one of the seats of willpower, but perhaps actually the seat of the will to live. Now we're talking.
肥胖者的前中扣带皮层较小。而当他们减肥时，这个区域会变大。在运动员中，这个区域更大。在那些认为自己面临挑战并克服了挑战的人中，这个区域尤其大或者会变得更大。而在长寿者中，这个区域能够维持其大小。从许多方面来看，科学家们正在尝试把前中扣带皮层视为不仅仅是意志力的一个来源，或许它实际上是生存意志的源泉。现在我们进入正题了。
And when I learned about the anterior mid-singulate cortex, I was almost out of my seat. And I've been in the neuroscience games since I was 20. We're the same age. And I was so pumped because I've heard of the amygdala fear prefrontal cortex, it's planning an action. I could tell you every brain area and every I teach neuroanatomy to medical students. But when I started seeing the data on the anterior mid-singulate cortex, I was like, whoa, this is interesting.
当我了解到前中扣带皮层的时候，我几乎要从椅子上跳起来了。我从20岁开始就一直在神经科学领域工作。我们是同龄人。我非常兴奋，因为我以前听说过杏仁核与恐惧，前额皮层与计划和行动相关的知识。我可以告诉你每个脑区的信息，而且我还教医学生神经解剖学。但当我开始看到关于前中扣带皮层的数据时，我真的是大吃一惊，觉得这真是太有趣了。
And all the data points to the fact that we can build this area up, 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 gog-n-esque to me that we don't want to do. Like if you love the ice bath, yeah, I love the ice bath. And you go from one minute to ten minutes. Guess what? Your anterior mid-singulate cortex did not grow.
所有数据都表明，我们可以在这个领域取得进展，但是，如果我们不继续投资那些对我们来说很难、我们不愿意做的事情，就像那个我们不愿意去做的感觉一样，即使我们再努力也没有用。比如说，如果你喜欢冰浴，是的，我喜欢冰浴。从一分钟增加到十分钟。结果呢？你的前中扣带皮层并没有增长。
But if you hate the cold water, if you're afraid of drowning and you get into water and put your head under, then your anterior mid- and survive, then the anterior mid-singulate cortex gets bigger. But if you don't do it the next day, or if you do it the next day and you enjoy it because hey, hey, I did it yesterday. Whoo-hoo. Happy me, Merry Christmas is it? Merry Christmas. Guess what? The anterior mid-singulate cortex shrinks again.
但是如果你讨厌冷水，害怕溺水，但你还是下水并把头沉入水中，然后你活了下来，你的大脑前扣带皮层会变大。但是如果你第二天不再做或者第二天做了并且觉得很享受，因为你会想“嘿，我昨天做到了。太棒了，祝我圣诞快乐，是吗？圣诞快乐。” 猜猜怎么着？你的前扣带皮层又会缩小。
To me, this is one of the most important discoveries that neuroscience has ever made because it's that I don't want to do something but do it anyway that grows this area. And it's almost like I have a friend. He's been sober 30 years from alcohol. And he always says, you know, the amazing thing about addiction is there's a cure. The problem is it only works one day at a time. And so you have to renew it every day.
对我来说，这是神经科学史上最重要的发现之一，因为即使我不想做某件事，但还是去做了，这反而会促进这一领域（大脑某个区域）的发展。这有点像我有一个朋友，他已经戒酒30年了。他总是说，成瘾的奇妙之处在于它有治愈的方法，但问题在于，这个方法每天只奏效一天，所以你必须每天重复这个过程。
So the anterior mid-singulate cortex to me, when I learned about it, two things went off in my head. Whoa, this is super interesting. And two, I got to tell David Goggins about this. And I waited until now to tell you because I felt like, well, for obvious reasons I wanted to tell you and I wanted to tell you here. Well, I love that because that's how I've lived my entire life. I don't know anything about that. But people go, man, you have such a strong will. It's something that you build.
所以，当我第一次了解前中扣带皮层时，脑海里闪过两个念头：哇，这真是太有趣了；其次，我一定要告诉大卫·戈金斯。我一直等到现在才告诉你，因为显而易见的原因，我想在这里告诉你。嗯，我喜欢这样，因为这就是我一生的生活方式。虽然我对这些一无所知，但人们常说：“哇，你的意志力真强。” 其实，意志力是可以培养的。
Like, I never forget I was on a podcast one time and this dude goes, you were blessed with a strong mind. Like, the hell you talking about, it's blessed with a strong mind. That's something that you have to develop. You developed that over years, decades of suffering and going back into the suffer. That's why a lot of people who graduate, maybe still training, they want to know, like in my, I talk about it very openly all the time.
就像有一次我参加一个播客节目，有个家伙对我说，你有一个坚强的心态，这是天赐的。我心想，你在说什么天赐的坚强心态，这可是需要自己培养的。这是经过多年、几十年的磨练和痛苦中锻炼出来的。这也是为什么很多毕业了的人，或者还在训练的人，总是想知道我的想法，我一直很坦率地讨论这些东西。
A lot of guys don't go, don't want to go back into that water. They want to go back into the hard stuff. It may be not anything, anything hard, anything hard in life. Once you get through it, it's like you become a P.O.W. Like how many P.O.W.s you know, want to go back to P.O.W. camp? None. When something sucks so bad in life, this is on this that we're talking about now, very few people want to go back. They're happy they graduated. I realized, I'm the same way I don't want to go back. I have to go back. I must go back because that is exactly where all the knowledge of my life exists was back there in which you exactly were talking about.
很多人不愿意再回到那个环境。他们宁愿选择面对生活中的困难。可能不是某个特定的困难，而是任何生活中的艰难。一旦你经历了这些困难，就像成为了一名战俘。你认识多少战俘愿意回到战俘营的？几乎没有。当生活中的某件事糟糕到极点时，很少有人愿意回到那个境地。他们庆幸自己已经挺过来了。我也意识到，我自己也是这样，不想再回去。但我必须回去，因为那正是我一生智慧的来源，正是你提到的那些经历。
Well, I didn't know anything about this, but how I grew a will was constantly doing these things. Now, it's just life. I wake up while it still sucks, it's just life. You don't sit back and like, oh my God, I have days I don't want to do, but I know I'm going to do it. I know from years of just doing it. So that's beautiful. And this is why I came on here with you today. I'm glad you're talking about this because human beings need to hear this.
嗯，我之前对此一无所知，但我培养意志力的方法就是不断去做这些事情。现在，这已经成了生活的一部分。即使我起床时感觉很糟糕，这也只是生活的一部分。我不会坐在那里感叹说，天哪，我还有很多不想做的事情，但我知道我会去做这些事情。我知道这一点是因为多年来我一直在做。所以这很美妙。这也是我今天来和你聊天的原因。我很高兴你在谈论这个，因为人们需要听到这些。
Then he stopped hearing these hacks on this and that. There's no fucking hack, bro. There's no fucking hack. Yeah. You may this and that and SONAs and all this shit that they, yeah, it's great. There is no fucking life hack to grow that thing. How do you grow it? Do it and do it and do it and do it. That's the hack. The hack is going to fucking suck. And that's what I realized. That's what I realized. Life, that's why I wanted to come on here today. 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 and all this catchphrase bullshit because that wasn't how I lived. It wasn't how I lived. I lived, I woke up like every human being does and goes, fuck man, I'm a fucking piece of shit today. How the hell is this going to work out for me? And you fight that. And you fight that. You don't overwrite it. No, overwrite button. It's the conversation in your fucking, in your head. So how do you do that? We don't have enough of these conversations about the real conversation that every human being is having and they have no idea how to get out of it, but they do. It's that shit right there, man. Yeah, build your will. How do you build your will? Exactly what you said, man. Exactly what you said. I feel like knowing the name of something, anterior mid-singulate cortex doesn't fundamentally change us, but one thing I like about biology is that willpower, if somebody feels they don't have it, feels like this thing that other people have, but everybody, unless they're brain damaged, like a hole through their head, has two anterior mid-singulate cortex, one on each side of their brain. Everyone has one. They have two. So I feel like it's just a question of opening the portal. And the portal, again, I've sent this say 10 times and forgive me, is I think people go, oh, I do hard things. I do sets to failure, and then I do four straps. I love training with weights. I love doing sets to failure. I even like four straps, but guess what? I like four straps, so I'll tell you, they don't build my anterior mid-singulate cortex, because I like to do it. Everything you like to do is not going to enhance this aspect of willpower. And it seems so obvious once you hear it, you kind of go, oh, yeah, of course. But I think you really close that loop for people when you share what you're sharing today and what you shared elsewhere before as well, when you're trying to explain the friction is the critical ingredient. And I think people think, oh, if it's effort, well, then I'm getting better. That's part of it necessary, but not sufficient, as we say in science. But the sock part, the haunt being haunted, the stick, they're really unpleasant terms. These are probably the most unpleasant terms we've ever used on this podcast. Those are the leavers. Those are the gears. 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. Things is a name and it's a verb. People go, I'm going to Goggins that, right? But that's, I think, again, I'm not a psychologist, but I think that's what you're talking about. The stick, the friction being haunted, it's the sock part that grows this anterior mid-singulate cortex.
然后，他不再听那些关于各种捷径的言论了。“根本就没有捷径，兄弟，根本就没有。”是的，你可能会听到很多所谓的妙招和捷径，但用于成长的生命里没有任何捷径。你要如何成长？就是去做，不断地做。那才是真正的“捷径”。所谓的捷径实际上就是要面对它的艰苦难受，这就是我意识到的。我意识到，生活就是这样，这也是我今天想来这里分享的原因。我不想来这里谈论什么激情和目标，或者如何从床上爬起来、按掉闹钟之类的空洞口号，因为这不是我生活的方式。我过的日子和每个普通人一样，有时候醒来都觉得自己一无是处，不知道今天该怎么过下去。但你要与这种感觉斗争，与之抗争。你不能直接跳过它，没有什么覆盖按钮。这是一场在你脑海中的对话。那么你该怎么做？我们没有足够的这种关于每个人内心真实对话的探讨，而他们不知道怎么摆脱，但他们会去做。这就是关键。是啊，建立你的意志力。该怎么建立意志力呢？正如你所说的，完全正确。我觉得知道某个东西的名字，比如前扣带皮层，不会从根本上改变我们，但我喜欢生物学的一点是，意志力，如果一个人觉得自己没有意志力，就会觉得这是别人拥有的东西，但实际上，除非他们的大脑受损，比如头上有个洞，否则每个人都有两个前扣带皮层，左右脑各一个。所以我觉得这只是一个打开通道的问题。就像我重复多次的那样，对不起，我觉得有人会说，我做艰难的事情，我做到力竭，然后再多做几组。我喜欢举重训练，喜欢做到力竭，我甚至喜欢多做几组。但是你知道吗？我喜欢做这些，所以我要告诉你，它们并不会增强我的前扣带皮层，因为我喜欢做的事情不会提升我的意志力。虽然听起来很显然，但当你听到的时候，你会恍然大悟，哦，当然了。但我觉得你今天分享的内容，尤其是之前分享的能够真正让人明白，摩擦才是关键因素。我觉得人们认为，如果付出了努力，那我在进步。这是必要的，但不足以完全解释意志力的增长。痛苦、被困扰的感觉，那些不愉快的体验才是关键要素。这些可能是我们这个播客史上用过最不愉快的词语，但它们是杠杆，是齿轮。没有这些，你所谈论的东西——有时人们开玩笑说“像狗金斯一样去做”，虽然是玩笑，但不完全是——他们在表达的是，你所说的这些痛苦、摩擦、被困扰的感受，就是让前扣带皮层成长的关键。
So now you know why there's so many people that have failed in this world to figure out their purpose. Their purpose in life. Where do I go? Because to grow that, you may not look like me, how my daily life looks, but don't look fun. Don't look fun. So it's a choice that people have to make in life. But what's so funny about it is even the riches of rich, who have everything, they always ask me this question. I feel like I'm missing something. I don't feel like I'm missing shit. I don't have what you all have, but you're never in my life here. Me tell you, I'm missing something. Everybody is to missing this feeling. I found it a long time ago. I found it right there in that willpower thing. And you're nothing, nothing. And change yourself into something like me. You call it happiness, peace, wherever the fuck you want to call it. People are missing exactly what went on with David Goggins. Why don't you smile? I do. I do. But I figured something out. That's why I am never, you never hear me say I'm missing something. I found it years ago. You find it in the suck. You find it in the suck and you find it repeatedly in the suck to the point where you know exactly who you are.
所以，现在你知道了，为什么这个世界上有这么多人没能找到他们的目标，他们的人生目标。我该去哪里？因为要达成这个目的，你的生活可能不会像我的那样，不会看起来那么有趣。看起来不好玩。所以这就是人们在人生中必须做出的选择。但是有趣的是，即使那些拥有一切的富人，他们总会问我这个问题：“我感觉我缺了些什么。”我从来没有这种感觉。我没有你们拥有的一切，但是你从来不会听我说我缺了些什么。大家都在缺少这种感觉。我很久以前就找到了这种感觉。我在那个意志力的东西里面找到了它。你从什么都不是，逐渐变成像我这样的人。你可以叫它幸福、平静，随便叫什么。人们缺少的正是大卫·戈金斯经历的一切。为什么我不笑？其实我笑的。我弄明白了些什么。所以你从来不会听我说我缺了些什么。我很多年前就找到了它。你在艰难困苦中找到了它；你不断地在这些艰难困苦中找到它，直到你确切地知道你是谁。
Most people are missing something because they don't know who they are. They never examine themselves. They've never done this experiment on themselves. The lab rat, we're all lab rats, but you're also the scientist. You create your own self. Most people are missing something because there's so much trapped in there. I don't even want to say potential. I think that's where you use that too much too. There's so much in you that God or wherever the hell you believe in or if you're atheist in you that you have not unlocked that you walk around with this gorgeous wife or great husband and all this money. You're like, God, I feel like I'm missing something. 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. And what that looks like, it looks scary. Like your little scary lab I went in. Scary to wake up every day and say, I'm stupid, but I want to figure out a way to be smarter versus saying, man, I just can't do that. Do you limit this box? So your box becomes so small of things you can do.
大多数人之所以觉得缺失了什么，是因为他们并不了解自己。他们从未真正审视过自己，从未在自己身上做过这个实验。我们就像实验室里的老鼠，但同时也是科学家。你塑造了自己的身份。但大多数人内心深处隐藏了太多东西，我甚至不想用“潜力”这个词，因为这个词已经被用滥了。你的内心深处有那么多东西未被开发，无论是你相信上帝，还是其他任何东西，或者即便你是无神论者，你都没能将它们释放出来。你可能外表光鲜，有个漂亮的妻子或者优秀的丈夫，还有很多钱，但内心却觉得缺少了什么。对，因为你大约75%的潜力还被困在里面，仍然被束缚着，因为你不想去发现自己的意志力，不愿找到自己的灵魂、意志、决心、勇气和胆量。
这种探索自我的过程看起来令人害怕，就像恐怖的实验室一样。每天醒来的时候，勇敢地对自己说，我现在很无知，但我要找到变得更聪明的方法，这样的过程很可怕。相比之下，说“我做不到”要容易得多。因此，你将自己的能力限制在一个很小的范围内，而这个“盒子”变得越来越小，能做的事情也变得越来越少。
My box went even a box. It was a fucking little like little pinhole. And then through examining myself getting some willpower, some courage, it became bigger than this table. But that's what we all do. That's why I wanted to come here today and talk to you about real shit. Not no fucking like hacks. There's no hacks, bro. It's you against you. And if you misunderstand that, you have a real problem. A real problem. I can understand you misunderstand me running on the street, shirt off, fuck this. No, yeah, I can get it. I get it. If you misunderstand what I'm saying right now today, the problem is you and you don't want to fix it.
我的盒子变得更像一个盒子一样。起初它就像个微小的针孔一样。但通过自我审视，获取一些意志力和勇气，它变得比这张桌子还要大。这就是我们所有人所经历的。这也是为什么我今天想要来这里和你们谈谈真实的事情。不是那些所谓的技巧和捷径。没有捷径可走，兄弟。这是你对抗你自己。如果你误解了这一点，你有一个大问题。一个真正的问题。我能理解你误解我在街上跑步，光着膀子，发泄。我懂得这个你可能不太明白。但如果你今天误解了我所说的内容，问题就在于你自己，而你还不想解决它。
But the children of wealthy people are a case study in how not having enough friction can destroy a life. True statement. I mean, I could list off prominent names in the press, but those are actually the least interesting. What's probably more interesting as an example is all the ones we don't hear about because we never hear about them. They just dwindle and wither. 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. They're not struggling. They're successful enough that you can get to the point where you don't have to impose friction. You even said it. 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. But you realize the stick and being haunted is the fuel and the engine. And you'd be truly crazy to give that up because you've internalized all that. But most people, they're good enough for them. And so they don't actually want to be better badly enough in order to start going wrong after wrong.
但富人家的孩子是一个案例，说明缺乏足够的磨砺是如何毁掉一个人的人生的。这是真的。我是说，我可以列出一些媒体上知名的名字，但那些其实是最不有趣的例子。更有趣的例子可能是那些我们从未听说过的人，因为他们只是逐渐消沉和凋零。我觉得，在我们今天的对话中，我意识到有一大类人，他们并不是超级成功，也不是在苦苦挣扎。他们成功到一定程度，使得他们不需要人为制造磨砺。你甚至提到过，你的银行账户状况已经好到让你不需要做你现在做的所有事情，甚至可能不需要做其中的一小部分。但你意识到，内在的驱动力和被恐惧激励是你前进的燃料。要放弃这些是疯狂的，因为你已经将它们内化了。但对大多数人来说，这样的程度已经足够了，所以他们并不会渴望变得更好，而这反而让他们不断走向错误的道路。
Well, think about when you build willpower and think about how much I've built. Now that you know about this, I didn't know about this, but think about how much I've built. Everything I've ever done in my life I didn't want to do. Everything. Hey, I'm a lazy piece of shit and I want the hardest broken people to ever step for us planet earth. And I'm saying that very proudly because I know what I do. Not cocky. I'll tell you I'm stupid. And I'll also tell you the exact opposite of what I've done. It's the truth. It is the truth. So imagine how much I've developed in that timeframe. But it's the scary thing. Like most people don't want to do that. They build that willpower. It's because of this scary. It unlocks a whole bunch of things about who you are and who you're not. 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. I mean, I've gone down it. It's not like I went down it once. I go down it all the time. And when you unlock that and you can't just turn it off.
好吧，想一想你建立意志力的时候，再想一想我已经建立了多少意志力。现在你知道这件事，而我以前并不知道，但是请考虑一下我已经建立了多少意志力。在我人生中所做的一切，我都不想做。真的，所有事情。我是个懒惰的废物，但我努力成为地球上最坚韧的人之一。我很自豪地说这句话，因为我知道自己做了什么，这不是自大。我会告诉你我很愚蠢，但我也会告诉你我所取得的成就。事实就是这样。所以想想在这个过程中我已经有了多大的发展。但可怕的是，大多数人不想这样做。他们建立意志力，是因为这很可怕。这解锁了你是谁和你不是谁的一系列真相。很多人不愿意走那条发现自我的路，因为那不是一段美妙的旅程。我走过那条路，不止一次，实际上我一直在走。当你解锁了这些真相，你就不能轻易关闭它。
Like people say, hey, how can you have a retired jet? I built all this willpower. Do you think it's going to let me just retire because my knees hurt? It's telling me every morning I wake up like, man, I don't, my knees hurt my legs hurt, my body hurts. But you can still run. So why aren't you running? If you can still run, there'll be a time when you can't lace them up anymore, but you can still run. So I still run. And the time comes I can't run. The body will say you just can't run. But if I can still do something that willpower that I have created, it makes me do it every fucking day. And that's what they don't get. What builds a human being is you start with the small building blocks. Before you know it, man, you become something that you, it doesn't even make sense to most people because it's just who you are now. That's why I can still run at 50 with broke with, at 40, now with broke down knees and broke down body because my body knows you still can. Therefore I do.
就像人们会说，嘿，你怎么会有一个退役的喷射机呢？我建立了所有这些意志力。你觉得它会因为我的膝盖疼就让我退役吗？每早我醒来的时候，身体告诉我，兄弟，我的膝盖疼、腿疼、身体疼。但你还可以跑步，那你为什么不跑？总有一天你再也穿不上运动鞋了，但现在你还可以跑。所以我继续跑。当我不能跑的时候，身体会告诉我你就是不能跑了。但只要我还能做点什么，我创造出的意志力会让我每天都去完成。
他们不明白的是，什么才能造就一个人。你要从小的起步开始。很快你就会发现，你变成了一个连别人都无法理解的优秀的人，因为这是你现在的状态。这就是为什么我在50岁，身体糟糕透顶，在40岁时膝盖和身体都坏掉的情况下还能跑步，因为我的身体知道你还能做到。所以我就去做。
Second, you stop. The willpower is gone. And that's beautiful. I'm so glad you brought that to me because I was wondering, what's this separation thing now? At 24 years old, I started building something that I didn't even know was going to be what it is not, 49. And that's all it was. It was just that. This structure, anterior mid-singulate cortex has inputs and outputs from a bunch of places, but you'll probably not be surprised to learn that it's strongly activated when we move our body when we don't want to move our body. I feel like it's like the David Goggins structure, right? It really is. It is. And it also has strong connections to the dopamine reward pathway. Everyone goes, yay, dopamine reward. Everyone loves dopamine. I'm partially responsible for people knowing a bit more about dopamine, but dopamine is badly understood. Everyone thinks dopamine, dopamine hits, it's about reward. It's about motivation and drive. And there are pain inputs to the dopamine centers of the brain. No one talks about that. Everyone's like, oh, you want the chocolate, chocolate, sex, cocaine. Yeah, that's all true. You release dopamine. Pain releases dopamine.
其次，你停下来。意志力消失了。这太美妙了。我很高兴你提到了这一点，因为我一直在想，为什么会有这种分离的感觉？在24岁的时候，我开始建造一些我当时并不知道会变成如今这样的东西。就是这样。这种结构——前中扣带皮层——接收和输出大量信息，但你可能不会惊讶地发现，当我们不想移动身体时，这部分大脑会被强烈激活。我觉得这就像David Goggins的结构，对吧？确实如此。而且它还与多巴胺奖励通路有很强的联系。每个人都喜欢多巴胺奖励。大家都爱多巴胺。我在让大家更多了解多巴胺方面也有一定的责任，但多巴胺其实被误解了。每个人都认为多巴胺是关于奖励的，是关于动机和驱动力的。大脑中的多巴胺中心还有痛苦的输入信号。没有人谈论这个。大家都只知道，哦，你想要巧克力、性、可卡因，是的，这都释放多巴胺。但疼痛也会释放多巴胺。
The anterior mid-singulate cortex can trigger the release of dopamine in response to this thing that we're calling friction. And that's a learned thing. That's something that no animal or human being comes into the world, learning we all are averse to pain and like pleasure, like sugar fat, don't like hot surfaces. But this is a structure that learns. It has neuroplasticity, the ability to change throughout the entire lifespan. 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, you can change it. I guess it has plasticity in both directions. It can grow, but just as easily as it can grow, it's like silly putty, it can shrink. So it requires constant upkeep. And that answer isn't one that people are going to like. They're like, give me the energy drink, give me the supplement, give me the sauna protocol that's going to make my anterior mid-singulate cortex. Like someone out there right now is going, wait, if I took transcranial magnetic stimulation in our stimuli, yeah, you probably actually they've done that. They stuck a little wire during neurosurgery into this structure.
前中扣带皮层可以在我们称之为“摩擦”的情况下触发多巴胺的释放。这是一种学来的反应，而不是天生就有的。所有的动物和人类都生来对疼痛有厌恶，对愉快的事物，如糖、脂肪，或讨厌热的表面有喜好。但前中扣带皮层是一个可以学习的结构，它具有神经可塑性，这种能力能在我们的整个生命周期内发生变化。
我这里要说的是，虽然许多人认为它具有塑性，可以改变，但实际上，神经可塑性是双向的。它可以增长，但也可以像橡皮泥一样收缩。因此，它需要不断的维护。这不是一个人们喜欢的答案，因为他们会说：“给我能量饮料，给我补充剂，给我桑拿的方案，让我的前中扣带皮层更好。”有些人可能会想：“如果我用经颅磁刺激呢？”实际上，已经有人做过类似的实验，他们在神经外科手术时，把一根细线插进了这个结构。
This is actually discovered by a colleague of mine, Joe Parvizi, stimulate and the patients go, I feel like there's a storm coming and they go, oh, is it scary? They go, no, I want to go through it. They come off the stimulation and people are like, this is the seat of what we're talking about. Right, exactly. And it learns. So the fact that you've kept this brain structure, I'm convinced if we image your brain, it'd be large and it would be larger in two years in a year, but this is the no days off rationale because it can grow and it can shrink. I know. What you're saying right now, I didn't know any of this. And I never, and I always talk to you, but I wish I could just put this on paper and you're saying it in a way that people can understand. I can never put in the words on what I built and the power that is within all of us, but you put it so like in a scientific way, most people like, for me, he's just crazy. That's why I don't like talking about it, man.
这其实是我的一位同事乔·帕维齐（Joe Parvizi）发现的。他通过刺激患者的大脑，患者会说，“我感觉像有一场风暴即将来临。”我们问他们，“那可怕吗？”他们回答，“不，我想经历它。”当停止刺激后，人们就会觉得，“这就是我们在说的那个关键点。”确实如此，而且大脑会学习。所以，保持这个大脑结构是很有意义的。我相信，如果我们对你的大脑进行成像，几个月或两年后，它会变得更大。这也是为什么需要坚持不懈的原因，因为大脑可以成长也可以萎缩。我知道，现在你说的这些，我以前完全不清楚。虽然我经常和你聊天，但我一直希望能把这些记录下来。你用一种大家都能理解的科学方式来表达，我自己从未能用言语描述我所建造的东西以及我们内在的力量。对很多人来说，我很疯狂，所以我不喜欢谈论这些。
I know I'm not crazy. I know what I had to do to get where I had to go. People look at that's crazy because they're 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. Therefore, you have to give somebody a title and a title for me is usually he's crazy. He's this. He's that. No, no.
我知道我没疯。我知道为了达到目标我必须做些什么。别人说我疯了，因为他们自己做不到。如果你无法想象自己做某件事，那么你会觉得正在做这件事的人是疯子，因为在你的逻辑里，这种行为是无法理解的。所以你会给他们贴上一个标签，而对我来说，那通常是“他疯了”“他这样那样”。不，不是这样的。
For some reason, me wanting to be somebody so fucking bad in my life, I created that. And I've been trying to figure out years of my life trying to explain to people. But even though you're explaining it now, this is the easy fucking part. Them listening to this shit is the easy fucking part. The part that why there always be the ones of ones is because putting that practice, putting that into actual work, no, man. No, no, that's where the demons come in.
不知道为什么，我一生中特别想成为某个人，所以我创造了那个目标。我花了好几年时间试图向别人解释。然而，即使现在你在解释，解释部分其实是最容易的。这些人听这些东西也是最容易的部分。之所以总是只有少数人能成功，是因为要把这些理论付诸实践，要真正去做，那里才是困难的地方。那是恶魔要来的地方。
That's where you like, I don't want to be better. I don't want to be better. This is what it takes to be better. I don't want to be better. So everybody's that's why there's a lot of average. It makes me so fucking mad every day I walk this earth and I see average all over the fucking place. And they want to ask me, how did you do it? I can't tell you how could you not going to fucking you not could do it. You're not going to do it. You're going to continue being out because every day you wake up, like he says, like, get the coffee, make the pancakes, kiss the girl, kiss the kids. You wake up. You're going to be able to work. You need it. Your mind is in action. No, let's do that. No one and I don't blame them, 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 and you're thinking, yeah, I feel like I didn't fucking do something because you did. You didn't do it. You didn't do shit.
这就是你喜欢的方式，我不想变得更好。我不想变得更好。为了变得更好就需要付出这些。而我不想变得更好。所以每个人——这就是为什么有那么多平庸。每天我走在这片土地上，看到到处都是平庸，这让我感到非常愤怒。他们想问我，我是怎么做到的？我不能告诉你，因为你不会做到。你不会去做。你会继续保持平庸，因为你每天醒来，就像他说的那样：喝咖啡，煎煎饼，亲亲女孩，亲亲孩子。你醒来，去工作。你的内心没有行动力。不，我们做不到这些，我不怪他们，但当你躺在床上，住在医院里，到了七十、八十、九十岁的时候，当你回想起自己的生活，觉得自己没有做成什么事的时候，不要生气。因为你确实没做成什么事。你什么也没做。
You made it into great life, man, but you always get feel empty inside. I don't feel empty. So call me what you want. 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, and it's very rewarding. I'd like to take a quick break and thank our sponsor, Inside Tracker. Inside Tracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you reach your health goals. I've long been a believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long-term health can only be analyzed from a quality blood test. A major problem with a lot of blood tests out there, however, is that you get information back about metabolic factors, lipids and hormones and so forth, but you don't know what to do with that information. With Inside Tracker, 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, etc., but it gives you specific directives that you can follow that relate to nutrition, behavioral modifications, supplements, etc., that can help you bring those numbers into the ranges that are optimal for you. If you'd like to try Inside Tracker, you can go to insidetracker.com slash Huberman to get 20% off any of Inside Tracker's plans. Again, that's insidetracker.com slash Huberman.
你过上了美好的生活，伙计，但你总觉得内心空虚。我不觉得空虚，所以你怎么叫我都行。我一点也不觉得空虚，因为我找到了对我生活来说的魔法药水，这真的很有回报。我想要稍微休息一下，感谢我们的赞助商Inside Tracker。Inside Tracker是一个个性化的营养平台，通过分析你的血液和DNA数据，帮助你更好地了解你的身体，达成健康目标。我一直坚信定期做血液检测，因为许多影响你当前和长期健康的因素只能通过高质量的血液测试来分析。然而，许多血液测试存在一个主要问题，那就是你得到关于代谢因素、脂类和激素等信息后，不知道如何处理这些信息。而Inside Tracker则让这一切变得非常容易，因为它有一个个性化平台，可以让你查看所有这些指标的水平，包括代谢因素、脂类和激素等等，并为你提供具体的指导，涉及营养、行为调整、补充剂等，帮助你将这些指标调整到最适合你的范围。如果你想试试Inside Tracker，可以访问 insidetracker.com/huberman 获得Inside Tracker任意计划的八折优惠。再次感谢这是 insidetracker.com/huberman。
People like to talk about what they used to be able to do. I hear this a lot. You should have seen me in high school. I always laugh. Yeah, okay, got it. It's not just guys, you should see me working out in high school. I was super fit. People will look back to a time where they felt like they were capable of something and now they're not. You kind of want to just grab them and wait. That was you then. It's you now. But people tend to think about how the conditions that were around success must have been part of it. You can understand why. It's very rational. I was in that situation. I was successful.
人们喜欢谈论自己过去曾经能做的事情。我经常听到这样的说法。"你要是看到我高中时候的样子就好了。" 我总是笑着回应："好吧，明白了。" 不只是男生会这么说，女生也会说："你要是看到我高中锻炼的样子，我那时候超级健美。" 人们会回忆起他们曾经有能力做某件事的时光，而现在却不行了。你有时想抓住他们说："那是以前的你，现在的你也是一样的。" 但人们往往认为，成功的环境因素必然是其中的一部分。你能理解他们的想法，这是很合理的逻辑：我当时在那种环境中，我就成功了。
I'm in this situation. I'm not. That was the past. This is the present ergo capable, right? You see how people get into these loops. And as you mentioned, you spend the first 20 years of your life in extremely challenged circumstances. And then you can see how people get to a point where like everything feels hard. Like when you're 300 pounds, I haven't never been 300 pounds, but I can't imagine it feels good to get up and move around. I got a friend. He's in excess of 300 pounds. We've been trying on him for years, but no, no win.
我现在的处境是这样的。我并不觉得自己还在过去的那个状态。这是现在，所以我应该有能力去应对，对吧？你能理解人们是如何陷入这种循环的吗？正如你所说，你前20年的生活非常艰难。然后你会发现，人们如何感到所有事情都变得难上加难。比如当你体重达到300磅（我从未达到过这个体重，但我无法想象移动起来会有多么困难）。我有一个朋友，他的体重大于300磅。我们多年来一直在帮助他，但仍然没有成功。
And he's got crazy psoriasis on the back of his calves. And he actually smells bad sometimes because he can't wash as well as he would. He's big, big. Right. And it pulls all my sympathy, you know, 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. And so I think people like that think, well, it's already hard. Why would I make it harder? Your message is a little different and you have the life experience. So a lot different. You've been there. So for me saying, oh, yeah, lose weight. You know, I was a skinny guy who got to be a less skinny guy. So I don't really have a foot to stand on. What do you say to those people who are like, listen, I'm getting up in the middle of the morning is hard trying to not dissolve into a puddle of my own tears and my own misery is hard. You are people connect with my book so well. For some reason, God put me in almost every fucked up situation on the planet earth. So when I talk to people, it's not sugar coated because I'm not saying it from I'm always a hern, saying if I have pounds my whole life.
他的小腿后面有很严重的牛皮癣，有时候会散发出异味，因为他无法像别人那样彻底清洗。他很胖，很胖。我非常同情他，因为他的生活非常艰难，而且越来越糟。他是个年轻人，现在有很多健康问题，这并不奇怪。所以我觉得像他这样的人可能会想，生活已经这么难了，为什么要让它更难？你的观点有点不同，因为你有很多生活经验，不一样。你经历过这些。所以对于我来说，让我去说“哦，是的，减肥吧”，我是个以前瘦后来没那么瘦的人，我没有资格这么说。你会对那些觉得生活已经非常艰难的人说什么呢？比如说那些早上起来都很困难的人，试着不要陷入自己眼泪和痛苦中的人。他们非常喜欢我的书。某种原因上，上帝让我经历了几乎地球上所有糟糕的状况。所以当我和人们交谈时，我不会粉饰太平，因为我不是在轻描淡写地说。我一直经历过体重问题。
I don't say much to those people. Maybe you're a piece of shit. You want to be nobody. Maybe you're happy exactly where you are in life because obviously you are. Maybe you don't have the determination to be somebody better than who you are. And if you want to live with that, I'll support you in that. 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 you help so bad and you can't put your clothes on, right? You need help with that. When I was trying to help, I didn't help my ass.
我不怎么和那些人说话。也许你就是个废物。你想做个无名小卒。也许你对自己的人生现状感到很满意，因为显然你是的。也许你没有决心成为比现在更好的人。如果你愿意这样生活，我会支持你的选择。如果你满意现在的自己，每天醒来都闻起来像垃圾，因为你无法好好清洗自己，皮肤变得很糟糕，需要别人的帮助才能穿好衣服。我曾经想帮忙，但结果却帮了倒忙。
That makes you feel good. Nothing to say to you. If every day you wake up with this, see, people are haunted. But they obviously like horror films because they keep washing the same fucking movie. I don't like horror films. A lot of people like horror films. So I don't say much to them. I say exactly what I said to you right there because I was once you. 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, you will. Their will is so small that they don't have any and you can't give it to them. There has to be something.
这会让你感觉很好。没什么好对你说的。如果你每天醒来都是这样，你看，人们受到困扰。但他们显然喜欢恐怖片，因为他们不断重复看同一部该死的电影。我不喜欢恐怖片。但有很多人喜欢恐怖片。所以我不对他们说太多话。我就像刚才对你说的话一样，因为我曾经和你一样。我不喜欢恐怖片，所以我改变了它。有些人就像你说的那样，当他们懒惰和肥胖时，他们的意志力变得非常弱。他们的意志力小到几乎没有，你也无法给他们。他们必须自己找到一些东西。
This is what I'm talking about now because this isn't a hack. This has to be in you. Even in you has to wake up. And usually the only person that can wake it up is you. Sometimes you can read David Goggin's book because I was all this shit and then a lot more fucked up. But if you don't have a little flame, you know, just that, just barely, you're done. I can't, I can't light it for you. And that's the harsh reality of this life that I want to get across so fucking bad. You can watch me, you can watch you, you can watch fucking Rogan and Cameron Haines, all these motherfuckers. You can go to 20 Robinsons fucking bullshit, you do all this shit, you do all this shit. If you, you could keep going back and keep spending money and spending money and spending my, no results.
这就是我现在想说的，因为这不是个捷径。这必须是源自你内心的。甚至你自己的内心也必须被唤醒。而通常唯一能唤醒它的人就是你自己。有时你可以读读大卫·戈金斯的书，因为他经历过这些糟糕的事情，甚至比这还糟。但如果你没有一点点火花，一点点微弱的动力，你就完了。我不能为你点燃它。这就是我非常想传达的生活残酷现实。你可以看我，你可以看你自己，你可以看乔·罗根和卡梅隆·海因斯，所有这些人。你可以去参加20个罗宾逊的训练营，搞那些无聊的活动，做这一切事情，如果你自己不努力，一直花钱花钱花钱，没有结果。
You can wonder, wow, maybe then they go try out David Goggins. He ain't going to fucking help you. You have to explore, examine the insides of yourself. And what do you really want out of life? Your friend and a lot of people out here just don't fucking want it. So guess what? Have fun with your life. Go from three to 350 to 400 to 450 to 500 because you don't want it. And that's the harsh reality. I can't give you shit. You can't give them shit. You can give me ideas. But in the day when I was losing the weight, I had to miserably wake up every morning in the cold because it was Indiana and November when it started.
你可能会想，哇，也许他们会去试试David Goggins的方法。但是，他不会帮到你的。你必须探索、审视自己的内心，问问自己真正想从生活中得到什么。你的朋友以及很多人在这里只是根本不想要这些。那会怎样呢？那就享受你的生活吧，从300磅一直胖到350磅、400磅、450磅、500磅，因为你根本不在乎。这就是残酷的现实。我没法给你什么，你也没法给他们什么。你可以给我一些建议。但最后，当我在减肥的时候，我每天早上都得在寒冷中痛苦地起床，因为那时候是印第安纳州的十一月。
I was miserable. This is your new life. Take her to leaving. There's no happiness about it. There's no peace behind it. It sucks. It just fucking sucks. And that's the one thing if I could teach anybody anything, it just fucking sucks. And it's going to continue to suck. And then when did you get to a special part in your life? That it might get a little bit better. But to lose the weight, you have to lose my friend. Sorry. It's going to suck every fucking day because in 300 pounds, you're going to go out to lose weight. You could probably get injured. Then you got to work on the injury and then you get even more depressed.
我很痛苦。这就是你新的生活。带她去离开这段关系。这里面没有什么快乐。也没有什么宁静。糟糕透了。真的糟糕透了。如果我能教任何人什么的话，就是这真的很糟糕。而且它会继续糟糕下去。然后当你到达你人生一个特别的阶段时，可能会稍微好一点。但是，要减掉这些重量，你就要失去我的朋友。对不起。这每天都会很糟糕，因为如果你重达300磅，你必须出去减肥。这时你可能还会受伤，然后你需要处理这个伤痛，接着会变得更加沮丧。
This is what I went through. And then you're hungry because now you're depressed. It's just a vicious cycle. And if you're not strong mentally and you have no willpower, you're going to continue falling back in this whole verse demand that sits back and goes, all right, motherfucker. This is why I cussed. This is what is in me. This is what it took for me to be me. Sorry. It didn't take, hey, okay, we're going to do this today. This fucking really sucks. This is real, dude. This is real. And every day I'm set back. I'm a setback. I'm a setback. I'm a setback. So this is why I would tell your boy. This way, exactly what I tell him.
这就是我经历的事情。然后你会饿，因为你现在感到沮丧。这就是一个恶性循环。如果你的心理不够强大，没有意志力，你就会不断陷入这种困境中。然后你会说，好吧，混蛋。这就是我为什么会骂人的原因。这就是我的内在。这就是成为我自己的代价。对不起，这不是一件可以简单应对的事情。你会觉得，这真他妈的糟糕。这是真的，兄弟。这是真的。而且每天我都在退步，我是个退步的人。所以这就是为什么我要告诉你的朋友，正是这样，我会这样告诉他。
Every day you wake up, you're going to probably be set back for the first four weeks before you lose to significant weight because the mind is going to be fucking with you the whole time. There's no dopamine. There's no dopamine in there. At 300 pounds, you got nothing. Your hormones are shot. You have to envision something that is more powerful than you. Something has to get you out of bed and you have to create it. It has to be false because you're not hit. You're a fat piece of shit. That's the reality of it. So you have to create a false reality to live in that just to get to work on yourself. That's the reality.
每一天你醒来时，头四周你可能会感到受挫，因为在你开始明显减重之前，你的思维会一直困扰你。没有多巴胺，没有任何快感。在300磅（约136公斤）的体重下，你感觉什么都没有。你的荷尔蒙也混乱了。你必须去设想一些比你更强大的东西，有些东西必须让你起床并激励自己。这个东西可能是虚构的，因为你如今还没达到目标，你只是个肥仔，这是现实。所以你需要创造一个虚假的现实来生活，以此来开始自我改变。这才是现实。
He'll see this and he'll appreciate that message. We'll see what he does. So far, last 13 years, it's been no movement. But I've had other friends who were drug and alcohol addicts who quit after one conversation never went back. That's awesome. I mean, they want it. Yeah, just one guy. I won't out him, but walked up to me at a party in 2019, July 4th party and said, I'm a pile. And I go, what? And he goes, I'm a pile. Look at me. I'm 60 pounds overweight. I go, do you drink? He goes every day. I go, how much? He goes a case. He goes, I smoke a lot of weed. But he's successful in other areas of his life. And so I said, well, here's what I know. Quit alcohol and weed for you. I'm not telling people what to do. Don't eat until 2 p.m. Get on an exercise bike and pedal in the morning like someone's chasing you with a poison dart till you want a puke. And I was kind of half joking. And then two months later, he was like, I haven't had a drink. I lost 30 pounds. He lost that 60 pounds. He never went back. Now he's super fit. It's amazing. So some people flip the switch. He is very self critical by nature. That's what he's super self critical. Yep. That's what flips the switch. Yeah. Think about it, man. We know what to do. We don't need Angie Huberman to tell us what to do. We know what to do. Every one of us. That's why he flipped it so fast because he knew what to do. He didn't go by your exact protocol. He didn't go by the exact. No, he knew exactly what to do. And you just saying some shit to him, it woke something up, he knew what to do. And that's the thing that people need to get that. You know what to do. Why aren't you doing it?
他会看到这个，他会感谢那个信息。我们会看看他会做什么。目前为止，过去13年，他没有任何改变。但是我有其他朋友，他们是毒品和酒精成瘾者，经过一次谈话后就戒掉了，再也没有复发。这很棒。我是说，他们有这个决心。有一个人，我不会透露他是谁，但他在2019年7月4日的一次派对上走过来对我说，我就是个烂人。我说，什么？他说，看我，我胖了60磅。我问他，你喝酒吗？他说每天都喝。我问，喝多少？他说一箱。他还吸很多大麻。但他在其他方面很成功。所以我说，那你听我一句，戒掉酒精和大麻。我不是在告诉所有人该怎么做，也许只是对你有效。在下午2点之前不要吃东西，早上骑健身车，就像有人拿着毒箭在追你，骑到想吐为止。我当时其实有点半开玩笑的意思。两个月后，他告诉我，他没有再喝酒，已经减了30磅，后来他减掉了那60磅。他再也没有复发过，现在他非常健壮。这真的很惊人。所以有些人就是瞬间改变了。他本质上就是一个对自己很苛刻的人，这也是他为什么能改变那么快。想想看，我们都知道该做什么，不需要安吉·休伯曼告诉我们每一步。我们每个人都清楚自己该做什么。他改变得那么快就是因为他知道该怎么做。他没有严格按照你的建议来做，他只是知道该怎么办，而你的一句话唤醒了他的意识。他知道该怎么做。这才是大家需要明白的。你知道该怎么做，为什么不去做呢？
And I'm talking about myself now, you know, those modes of just kind of passive consumption. They're so easy to wash over us. I used to have this thing and I'm fighting this now because I knew we were going to have this conversation today where I like to start things on the hour or the half hour. Worst practice in the world for me. Because if I miss that half hour, I'm like, it's 1233. I'll start at 1245. Right. That's 1245. I'll start at one. I just lost time.
现在我说的是我自己，你知道，那些被动消费的模式太容易让我们陷进去。我以前有一个习惯，现在正在努力改变，因为我知道我们今天要谈这个话题。我习惯于在整点或半点开始做事情。这对我来说是最糟糕的习惯。因为如果我错过了半点，比如现在是12:33，我会想，算了，我12:45再开始；然后到了12:45，我又会想，那干脆1点再开始。结果我就白白浪费掉了时间。
And then, so this is so stupid. 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. If I wake up in the middle of the night, I got a friend, he paints in the middle of the night. I'm like, you're an insomniac, he's like; I don't know, I just do it. Then sometimes he goes back to sleep, sometimes he doesn't. Everyone's got their thing, but I thought about this. I'm like, I'm no more am I going to say I'm starting at one because I know me if I miss the one o'clock ding and then my pen's not hitting the paper.
然后，这真是太傻了。有一天我想，我得告诉大卫，因为我最近的新习惯是，不管什么时候醒来，只要我半夜醒来。我有个朋友，他半夜画画。我说，你一定是失眠了吧，他说，我不知道，我就是这么做。有时候他画完又睡着了，有时候则没有。每个人都有自己的习惯，我想了想，我不再会规定几点开始，因为我了解自己，如果错过了预定的时间，比如一点钟，那我就不会动笔画画了。
I'm not typing on the keyboard. I'm not going to do it. That's a self-admitted weakness. I love it, man. I had that for a lot of years. I know I'm going to do it. That's the haunting part is that it's going to happen. It has to happen. And that's the fact. Like there's no get-out-of-jail-free car, bro. None. Like that is a life that I don't know. I don't have that ability or I have the ability. I don't have the, I'm not good enough, smart enough. I'm not talented enough to do that. Some people are. Some people can start at one.
我不打字。我没打算这么做。这是我自己承认的弱点。我喜欢这点，朋友。很多年我都这样。我知道我还是会做。这是最让人困扰的部分，因为它必然会发生。事实就是这样。就像没有“免罪卡”一样，真的没有。那是一种我不太了解的生活。我没有那个能力，或者说我有那个能力，但我不够好，不够聪明，也不够有才华去做这件事。有些人能做到，有些人从一开始就能做到。
Some people don't have to start at all. If you lack talent, you can't sit back and say, I'm starting half an hour. I can't do that. I got to start now. And then after I get back from starting, I got to start again. 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. You can honestly outwork anything. But it's that you obviously are a very talented man. Well, I have worked hard at certain things and built up some things that I've been good at most of my life.
有些人不需要一开始就开始。如果你缺乏天赋，你不能坐在那里说，我只需要开始半小时。我做不到。我必须现在就开始。当我完成第一次的开始后，我还要再开始一次。然后，当我完成那次训练或者学习，如果效果不够好，我就得再回来继续。因为重复教会了我一切。你可以通过努力超过任何东西。但是很明显你是一个非常有天赋的人。嗯，我在某些事情上确实很努力过，并且在大部分人生中在这些事情上取得了不错的成绩。
You're made. Gathering, organizing and disseminating information, something I've been doing since I was a little kid. I used to give lectures at school on Monday about stuff I learned over the weekend. So you checked it out. But they took me to a psychiatrist. We're the same age. And if you got sent to a psychiatrist, people thought you were crazy. I wasn't one. Exactly. Exactly. So I remember feeling like a freak. Also, I didn't have a study, but I had a grunting tick that comes back when I'm tired. And the only thing that helped that was hitting my head on something, shaking my head, which is why skateboarding was good because I had slam and I'd feel like, oh, feel good.
你已经成功了。从小我就一直在收集、整理和传播信息。小时候周一我会给同学们讲我周末学到的东西。所以你应该调查过。但他们带我去看了精神科医生。我们同岁。而如果你被送去看精神科医生，人们会认为你疯了。但我不是。没错，完全没错。所以我记得感觉自己像个怪胎。此外，我没有得任何学习障碍，但我有一种会发出低哼声的抽搐，一旦疲劳就会复发。唯一能缓解这个症状的是撞一下头或者摇摇头，所以我觉得滑板特别适合我，因为摔一下让我感觉好一些。
That's not healthy. Yeah, that's not good. Or just work is what gets it out. It's like an it's like an RPM or high. Anyway, that's me. 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. And I have learned from your example. 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.
那不健康。是的，那不好。或者靠工作才能解决。就像是一个转速很高的状态。总之，那是我。但是，是的，我认为某些东西随着时间的推移，我感觉像是天赋或才能，或者你想怎么称呼它们都行。但是有很多事情对我来说都是极其困难的。我从你的例子中学到了。我知道你非常谦虚并且很清楚地表示，你不认为通过观察你是看不出来的。
But I think the way you're sharing today and the way you shared on other podcasts before, there are pieces that really help people feel into the process of what you're talking about today. We're elaborating on it. I think a lot. You know, this notion being haunted in the stick. Right. I mean, of course, of course, now it makes so much sense why you don't want to talk about sleep arrest or recovery because that's sure that's important. I've heard you say, yes, you sleep, yes, you eat, yes, you hydrate, yes, you, you will stretch your so as or what.
但我认为你今天分享的方式以及之前在其他播客中分享的方式，确实有助于人们理解你所谈论的过程。我们正在对此进行详细讨论，我认为这很有帮助。你知道，这种被困在困境中的感觉，对吧？现在终于明白为什么你不愿多谈睡眠恢复或者康复了，因为这些当然很重要。我听你说过，是的，你要睡觉，是的，你要吃饭，是的，你要补充水分，是的，你要拉伸等等。
But it's funny how that becomes the viral message. That's why I said fuck that. But that's not the unique, that's not the unique message that you carry. Like anyone can talk about that. So do I have that right that you're acknowledging sleep is important, recovery is important, but that's not what you're about. You have to forego something. Yes. Ice baths, saunas, sleep, nutrition, all this shit. So fucking important, dude. I don't have time for some of it to get to extract or have to extract. Something I'm having to give. Like you talk about you when you were younger, you would give these speeches and stuff.
但搞笑的是，这成了病毒信息。这就是为什么我说去他妈的。但这不是你独特的信息，这不是你独特的观点。任何人都可以谈论这些。所以我理解你是说你承认睡眠很重要，恢复很重要，但这不是你的重点。你必须放弃一些东西。是的。冰浴、桑拿、睡眠、营养，所有这些东西都非常重要，伙计。我没有时间去实现或必须去实现它们。我需要放弃一些东西。就像你说年轻时，你会做这些演讲什么的。
The same age you were giving speeches, I was trying to figure out how to say the without stuttering. And I realized as I got older that all these things are important. But for me to stop stuttering, I get built fucking confidence. And speech therapy didn't help that. Nothing helped that. I have to forego a lot of shit to be as fucked up as I am to build confidence. For me to stand in the fucking room of 10,000 of one person and not, be like, oh, put my head down. Let me look around. Let me, let me read these paragraphs first. And then before I read the paragraphs because they're calling me next, let me just leave the room kind of stutter. That's a miserable life. 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.
在你演讲的时候，我还在努力学着如何不结巴地说“the”。随着年龄的增长，我意识到这些事情都很重要。但要克服我的结巴，我需要建立自信，而语言治疗对我没有帮助，什么都没用。我必须放弃很多东西，才能在这破地方建立起自信。无论是在有一万人的房间里还是只有一个人的房间里，我都能抬头面对，而不是低下头，四处张望，念段落之前先紧张地离开房间，怕结巴成那样，那种生活太痛苦了。这只是我经历的许多事情之一，还有撒谎、不自信、不成熟、长得胖，以及在学校里是为数不多的黑人之一。
So a lot of things I had to overcome to get in confidence. And in doing so, a lot of that had to go. A lot of it. So I became the guy that became once again misunderstood. You only see four hours a day, two hours a day. Sometimes you don't sleep at all. Like, what's this and what's this and what's this? I know it's all important. I can't, something's got to go. 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. And along the way, the stutter went away and I gained confidence. And now my life is a little bit more, there's no balance.
为了建立自信，我需要克服很多困难。在这个过程中，很多东西不得不放弃，真的很多。所以我又成了那个被误解的人。你们每天只能看到我是怎么过四个小时，两个小时的。有时候甚至一点儿睡眠都没有。你会好奇：这是什么，那又是什么，那又是什么？我知道这一切都很重要，但我不能兼顾一切，有些东西必须得舍去。为了建立自信，因为自信是我奋斗目标的基础。为了获得自信，这个以前混乱的孩子必须做很多混乱的事来提升自信。随着时间的推移，我的口吃消失了，自信心也上来了。现在我的生活，虽然有了一些改观，但依旧没有平衡。
There's no balance. It's a little bit more what it should be for a lot of people. But there never be balance because confidence is something that you're constantly. Confidence and belief, you're building every day. And so something's got to give. And I'm willing to forgo a lot of things to have that because I know that is, that is, if you want to give somebody a trip tonight, take that shit away from me. So yeah, I don't sleep sometimes and sometimes I don't eat the right way. Sometimes I don't do this and do that in whatever man.
没有平衡。对很多人来说，这有点超出了应有的范围。但是永远不会有平衡，因为信心是你不断建立的东西。信心和信念是每天都在累积的。所以，总得有些东西要牺牲。我愿意放弃很多东西来获得它，因为我知道，如果今晚你想给某人一个教训，拿走我的信心就是最有效的方法。所以，是的，我有时候会失眠，有时候饮食不规律，有时候这个没做好那个没做好，不管怎样。
But you put me in a room of 10,000 people anytime of the day and I walk in there thinking I'm with Basma Fucker in here. Because I know what it took to be on this stage. And a lot of people would not do that. So that's what it takes. There's a question I've been wanting to ask you since we started. And I thought about coming in here and I've been thinking about in the weeks ahead of this. And I'm going to just come clean and say, I don't exactly know how to ask the question. So it's about relationships. Oh, do it, man.
但你让我在一天中的任何时间走进一个有一万人的房间，我都会觉得这里面有个“巴斯马混蛋”。因为我知道站在这个舞台上需要付出什么。而很多人是不会去做这些事情的。那么，这就是所需的一切。
从我们开始聊天以来，我一直有一个问题想要问你。我一直在想这个问题，也想了好几个星期。我就坦白说吧，其实我不知道该怎么问这个问题。这是关于人际关系的。哦，问吧，伙计。
So I know in myself that my discipline is much higher when it's just me. But that's because I had certain things early on, but then I was a terrible student, barely finished high school. But then when I got serious, I got serious. But I did that by staying away from everybody. And anyone who's ever had a relationship of any kind, but in particular romantic relationships knows that yes, you can derive tremendous support from those. Like you got this, baby, you can go and you're like, yeah, I got this. She said I got this. You know, it feels great to finish something and share with someone.
所以我知道，当只有我的时候，我的自律性会更高。这是因为在早期我有一些特定的习惯，但那时候我还是个糟糕的学生，差点没读完高中。后来我认真起来了，但我是通过远离所有人做到的。任何有过关系的人，特别是浪漫关系，都知道你确实能从中得到巨大的支持，比如对方会说“你能做到的，宝贝！”你会觉得“是的，我能行，她说我能行。”完成某件事情然后与人分享的感觉真的很好。
Share a meal, you know, get the hug. 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. You don't want to get up. They also have needs. You've got your mission that people sometimes need things from us. But also oftentimes the people that love us most that truly love us and that want to support us don't understand this thing. And they're the first people to tell us like, listen, take a day off. And then this whole cycle, at least in my head goes off, like you just want a vacation.
分享一顿饭，你知道，得到一个拥抱。但是，还有另一面，我想从你那里了解更多。那就是早晨床边有一个温暖的身体。你不想起床，他们也有需求。你有自己的使命，有时候人们需要我们帮助。但往往那些最爱我们、最想支持我们的人并不理解这个。他们是第一批告诉我们：“听我说，休息一天吧。” 然后在我脑海中，这整个循环开始了，就像你只是想度假一样。
And then it's almost like a paranoia. I'm not saying anything nice about myself right now. Right. All good, former girlfriends are going to be like, yeah, like, you know that they remember that. And so support of people close to you is critical. This could be friends, could be romantic partners, whatever. But they're also the knife cuts both ways. It can be the thing that can really undermine this thing that you're talking about because the people that care about us also want to see us comfortable. They want to see us happy. They want to see us peaceful. They want to see us in a wake up from a great night's sleep. And they want things too. Right.
然后这几乎就像是一种偏执。我现在对自己没有说什么好话，对吧。所有前女友可能都会想，对啊，他们记得这些。所以，身边朋友的支持非常重要。这可以是朋友，也可以是浪漫关系的伴侣，什么都行。但这也是一把双刃剑。这可能会真正破坏你所谈论的事情，因为关心我们的人也希望看到我们舒适。他们希望看到我们开心，希望看到我们平静，希望我们能从一个美好的夜晚睡眠中醒来。而他们也有自己的期望，对吗。
So how do you want to go that whole bit? Well, it's funny, man, I'm unbalanced, but I'm mostly unbalanced towards the family side. If you don't get about me, I'll stop being unbalanced. I get all my stuff in. But what I do is I make sure that my family has everything they need. Everything they need. Those who want to be part of my family. Some don't. Some family members don't want to be part of David Goggins. I get it. I got it. That's life. Those who are part of my family, I give them everything they need so they can leave me the fuck alone. I make sure you're happy as fuck because I got to go to work and I don't mean smoke jumping. I don't mean running. I mean all of it. It takes every I can't have you in my fucking shit. Can't. So I know for me to have a family, I got to make sure that you realize I'm going to give you everything you need.
那么，你想怎么进行那一段呢？其实，挺有趣的，我这个人很不平衡，但我大部分是不平衡在家庭那一边。如果你不了解我，我就不会再这样不平衡。我把我的所有事情都处理好了。但是我会确保我的家人拥有他们所需要的一切。所有的一切，想成为我家人的人都能得到一切。有些不愿意，有些家庭成员不想成为David Goggins的家人，我理解，这就是生活。那些愿意成为我家人的，我会给他们所需的一切，这样他们就不会来烦我。我会确保他们非常开心，因为我得去工作，我不是说跳伞救火或跑步，我是说所有的事情。工作需要我全部的精力，我不能让你们打扰我。所以，我知道为了维持一个家庭，我必须让你们知道，我会给你们所需的一切。
So we start bitching at me. I said, look, hang on. I dedicated my life to give you everything you need. I need this time right here for me to be the best I can be because this journey started without anybody. And I make sure everybody knows that comes in my life. I've been left. Think about it. I was left alone at a long at a young age to figure this shit out. I figured it out for myself and it's been very successful for myself. No one's going to come in here and fuck with my shit. That's why I make sure I will take care of whatever you need. Whatever you need for me, you got it. Money, house, my love, my support, I'm going to give you everything you need. That said,
所以我们开始争吵。我说，等一下。为了给你提供一切所需，我奉献了我的人生。我需要这段时间为自己，才能做到最好，因为这段旅程是我独自一人开始的。我会确保每一个进入我生活的人都明白这一点。我曾被抛下，想一想，我很小的时候就被独自留下来解决这些问题。我自己弄明白了，并且取得了很大的成功。没有人可以来这里干扰我的生活。正因如此，我保证会照顾好你的一切需求。无论你需要什么，金钱、房子、我的爱和支持，我都会给你。但这话说完了。
I do it the highest level possible. And I'm saying that with Jennifer in the next room, so please come in and say something if it's wrong, Jennifer, I'll give a fuck. Save what you got to say. So then 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. So I make sure that I'm very unbalanced for my family so I can be exactly that unbalanced for myself. And that's how I do it. I let people know right up front, I'm not what you want in a man. I guarantee that. It's going to be a lot of late nights, a lot of early mornings, a lot of times where I get me by myself thinking about the process that is next in my mind. I can't have aggravation, I can have this, can have that. There's a lot of things, but I let them know up front. I'm very vocal about that.
我尽力做到最好。我这么说的时候，詹妮弗就在隔壁房间，如果有错，请你过来指出，詹妮弗，我不在乎你批评什么。说你想说的话。所以当我要开始工作时，我希望你也能为我做到同样的付出，因为我付出了全部的努力去完成我的任务。所以我确保对我的家人非常不平衡，这样我也能对自己同样的不平衡。我就是这样做的。我会直接告诉别人，我不是你想要的那种男人。我保证。这会有很多熬夜、很多早起，还有很多独处的时间，用来思考我脑海中的下一个步骤。我不能被烦扰，不能有这些那些的干扰。有很多事情，但是我会一开始就让他们知道。我对此说得非常明确。
Sometimes relationships work for me. Sometimes they didn't, but that's who I am. One thing I did wrong in my life was I tried for so many years to please people. And I did it at the expense of myself. I was leaving a lot in the tank and when you do that, you stop living. But the person in your life is happy as fuck because you're giving them everything they want. They have their life is full, but you feel empty and that's not a relationship to me. So for me, it's important that you know exactly who I am because this is what life made and I'm not trying to change it because I just figured it out. So I'm not trying to compromise David Goggins. I will never, ever compromise David Goggins. That doesn't mean I won't give you what you need and what you want and what you desire. But I don't need money. I don't need fame. I don't need shit. So I give it all away. What I do need is it makes sure that that willpower is worked on every fucking day and every night for the rest of my life.
有时候，感情对我来说很顺利。有时候不顺，但这就是我。我人生中犯的一个错误是，我多年来一直试图取悦别人，而且这是以牺牲自我为代价的。我总是压抑自己，而当你这么做时，你就停止了真正的生活。而你生活中的那个人却很高兴，因为你给了他们所想要的一切。他们的生活很充实，但你却感到空虚，这对我来说不是一段健康的关系。因此，对我来说，让你清楚地知道我是谁很重要，因为这是生活塑造了我的样子，我不想改变它，因为我刚刚弄明白。所以我不会妥协，我永远都不会妥协自己的底线。这并不意味着我不会给你你需要的、想要的、渴望的东西。但我不需要钱，我也不需要名声，我什么都不需要。所以我可以毫无保留地付出。我真正需要的是每天每夜都要锻炼我的意志力，并坚持一辈子。
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 be look like it, but I will walk around with it. So the things that are important to you in life, you must do always or you're nobody. And that's how I handle relationships. Amen to that. Something I could personally work on that upfront clear communication because I resonates that feeling of like there's something inside that's not getting worked out that I was when I'm on my own. It's a lot easier. But then of course, wanting relationships and family, I think that's a healthy part of being human too. Obviously you've worked it out. So I appreciate you sharing that. I don't think I've ever heard you talk about it that way before.
因为这是唯一让我继续为你提供帮助，保持你在该有的状态的动力，一旦这种意志力消失，300磅的大卫·戈金斯可能不那么明显，但我会一直带着它。所以，你在生活中认为重要的事情，你必须一直坚持做，否则你算不了什么。这也是我处理人际关系的方式。对此我深表认同。我个人需要努力做到的就是坦诚沟通，因为我能感同身受那种内心有事情没有解决的感觉，当我独处时，这种感觉会更好处理。但当然，渴望有关系和家庭也是做人类的一部分，我觉得这是健康的。显然你已经很好地解决了这些问题，所以我很感谢你分享这些。我觉得以前从未听你这样说过。
People are scared of that conversation with their wife, husband, girlfriend, boyfriend. But why are you scared of it? Why are you scared to tell a motherfucker, your wife, your husband, who you are? Who you are? Exactly who you are. And that was a problem I had. That's the problem that a lot of us have in life. No one knows who you really are. No one knew who I really was.
人们害怕与自己的妻子、丈夫、女朋友、男朋友进行那种对话。但是你为什么害怕呢？为什么害怕告诉对方——无论是你的妻子还是丈夫——你是谁？你到底是谁？这也是我曾经的问题，很多人生活中都有这样的困扰，没有人真正了解你是谁。没有人真正了解我是谁。
I went to a school where there were a lot of black kids. A lot of black kids that weren't being special ops. I never talked about special ops as black kids. Why? I was wondering what, yeah, I'm not going to fit in. That's not what they do. A lot of black kids don't do that kind of shit. So whatever I wanted to do, no one really knew the real me growing up because I never knew anybody knows the real me. I was always afraid of what you might say or how you're going to feel or whatever. You got feelings. You have a life that you have to live.
我上的是一所黑人学生很多的学校。很多黑人学生都没想着去当特种部队。我从来没在黑人孩子中谈论过特种部队。为什么？我在想，是啊，我可能融不进去。他们不会那样做。很多黑人孩子都不会去做那种事。所以，我真正想做的事情没有人知道，因为长大的过程中我也不知道有没有人真正了解我。我一直害怕别人会说什么或者有什么感觉。你有情感，你有自己的生活要过。
So it's important that whatever is on your mind, you let that person know. Therefore, you're giving them the option to be with you or not. This is who I am. If you don't like it, that's good, man. I got it. But this is David Goggins. So that honest conversation is very important, man. So everybody knows where they stand. That person may not be for you. And that's all good. This world could use a lot more of that upfront, completely honest conversation.
所以，重要的是把你心里的想法告诉对方。这样，你就给了他们一个选择是否愿意和你在一起的机会。这就是我。如果你不喜欢，那也没关系。我明白。但这就是大卫·戈金斯。所以，坦诚的交流非常重要，这样大家都明确自己的位置。那个人也许并不适合你，但这没关系。这个世界需要更多这种开诚布公、完全坦率的对话。
I feel like so much of the world's problems are because everyone's dancing around the issues. Thanks a lot. Recently in the news, seeing people losing their job because they won't say something publicly, you can tell they kind of want it. It's like, people just, I think deep down really crave the direct message. Like, what are you about? What are you not about? Now everyone's afraid of getting canceled. It's a big deal, right? Getting canceled that people think, oh, I can't work if I am who I am or if I'm not pretending to be somebody else, then silence is considered agreement. There's all sorts of complicated stuff.
我觉得，世界上很多问题都是因为大家都在回避核心问题。非常感谢你。最近在新闻中看到，有些人因为拒绝公开表态而失去工作，你能看出来他们其实有表达的欲望。就像，深层次上，人们真的渴望直接的对话。就是说，你到底代表什么？你不代表什么？现在大家都害怕被“取消”（cancel），这很严重，对吧？被“取消”让人觉得，如果我做自己或者不假装成另一个人，我就不能工作，沉默也被视为同意。这里面有各种复杂的问题。
I do feel for the generation coming up because we didn't have social media and all of that. That getting just walled off from that, there's a real benefit from just not paying attention. People love to lie. People love to lie. I thought I was the only person, like when I was growing up, I thought I was the only person that lied because I live in the bubble. People love to lie about who they're not. They love to lie about who they're not, dude. That's, for me, the reason why I'm so vulnerable and I'm so real and honest, find somebody to come out and tell me I'm lying about my fucking life.
我确实为现在这一代人感到担忧，因为我们那时候没有社交媒体之类的东西。能够远离这些事情真的有一种好处，就是不必关注那些东西。人们喜欢撒谎。人们喜欢撒谎。我总以为只有我一个人在撒谎，因为我生活在自己的小世界里。人们喜欢撒谎，假装自己并不是他们实际的样子，他们真的很喜欢这样。对我来说，这就是为什么我如此脆弱、真实和诚实的原因，找个人来揭穿我生活中的谎言吧。
For me to come where I came from and how the resume I have now, you're the confidence you get. How, I don't care who you're going to, you're going to judge me. You're going to judge me? What have you done in your life? 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. Therefore, now, you're just an open book. You look at somebody looking around the eye and tell me exactly who the fuck you are. You walk away. I'm good, bro. I know exactly what this journey took to get here.
对我来说，从我的出身到我现在的成就，这一切都给了我巨大的自信。不管你是谁，你都会评判我吗？你会评判我？你这一生又做了些什么呢？我之所以能如此诚实、坦率和真实，是因为我终于认识到了自己，也战胜了自我内心的恶魔。所以现在，我就像一本摊开的书。你可以直视我的眼睛，我会告诉你我到底是谁。然后你可以离开。没问题，兄弟。我非常清楚自己在这个过程中经历了什么。
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 a bisexual. I'm going to fuck you one. If you put yourself in the fire and you come out every fucking day like this, and fresh it off, not scared to go back in there again, come on, man. Your truth is real. 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. And the truth is a starting line.
这会赋予你一种火焰般的激情，即使别人叫你“黑鬼”，或者说你是同性恋、双性恋。我要告诉你，如果你把自己投入到火焰中，每天都能这样走出来，不害怕再次面对挑战。你的真相是真实的。你每天都带着一种与人交谈的方式，这种方式别人没有，因为他们背后没有真相。而真相就是起点。
When you sit in an ugly mirror and say, I'm this, I'm this, I'm this, I'm this, and this, you finally started your life. Maybe 40 years old. Maybe 40 years old, five, six kids, wife, and second 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. All these insecurities, your life finally started. And once you start that life, man, the truth comes out big time. You don't care.
当你坐在一面丑陋的镜子前，说“我是这样，我是这样，我是这样，我是这样”，你终于开始了你的生活。可能是在你40岁的时候，可能你已经有了五六个孩子，有了妻子，再看第二眼镜子。你说“我是这样，我是这样，我是这样，我是这样”。其实，基本上你是在说“我不是这样，我不是这样，我做不到这样，我做不到那样”。所有这些不安全感，你的生活终于开始了。一旦你开始了这种生活，真相会大白于天下。而且你根本不在乎。
So that's the problem. Most people just don't want to have that conversation, the point where they can go on stage with a million people and say, I'm all of this and have a good day. See you. It's empowering. It's very empowering. I feel like the way we're educated in school, but also outside of school is we're trained as human beings, these young brains to try and figure out how to get positive feedback from other people. It's like we're like little dogs. You have a bulldog. I had a bulldog. I saw the picture of your bulldog. She's great. They're an amazing species. They are. I think of them economy of effort or amazing breed. Excuse me, they're an amazing breed, economy of effort. Anything, unless it's necessary. It's kind of the exact opposite of everything we're trying. It's kind of interesting and they're kind of hedonist. Now, it is true that they will they'll die to protect you. Oh, yeah. And it's an instinct. I saw that with Costello. I'm sure that's. Oh, with Charlie. Yeah. It's an instinct. But if they're not in that position, if there's no need to exert effort. They're resting. Yeah. So your bulldog is resting for you. Yes. Got it. Exactly. So you don't need to rest because. Charlie. Perfect. That's it. Perfect. That's going to be your answer from now on. Did you sleep? Does he rest? No, he somehow worked it out. So his bulldog does it for him. Right. But we're sort of indoctrinated into this way of being from a time that we're young where, of course, praise feels good, right? Someone tells you, Hey, I like that shirt or good job today or nicely done or for me. Because I like growing up in a big packet, friends growing up and I was never the great three, that'slers like Santa little just growing up, making a good job.
所以问题在于，大多数人并不愿意进行这样的对话，就是能够站在舞台上对数百万人说，“我就是这样的人，大家好好过日子，再见。”这种感觉是很有力量的，非常有力量。我觉得我们在学校里接受的教育，还有在学校外的教育，都是在训练我们这些年轻人如何从别人那里获得正面的反馈。这就像我们是小狗一样。你有只斗牛犬，我也有只斗牛犬。我看到了你斗牛犬的照片，她很棒。斗牛犬是一个很了不起的品种，做事非常节省精力。除非必要，它们不会浪费一点力气。这和我们所追求的一切恰恰相反。它们有点像享乐主义者。不过，斗牛犬会为了保护你而豁出性命，这是一种本能。我在我的狗Costello身上看到过这种本能，我相信你的狗Charlie也一样。但如果不需要付出努力，斗牛犬就会休息。所以你的斗牛犬会为你休息。对，没错。这样你就不需要休息了，因为Charlie在休息。完美。这就是你以后的答案：你睡觉了吗？不，他找到了解决办法，所以他的斗牛犬代替他休息。但是，我们从小就被灌输了这种行为方式，当然，表扬是让人感觉良好的。有人对你说，“我喜欢你的衬衫”或者“今天干得不错”或“做得好”，这让人觉得很好。我从小就有一大群朋友，但我从来都不是那个优秀的学生，还是希望能够得到认可。
And there is a team that we get super engaged and together in a standstill. The married couple of years that this last was such a thing. That's what we liked. Dopamine hit for lack of a better way to put it from what? We only derive when it's coming from outside You're talking about being able to Either say good job, but also like just look to one's own personal history and say I've done hard things And I can do it again and again because I do it again and again and again. You're talking about Parenting yourself Inspiring yourself Scaring yourself all of that from the inside So very different than the way we're raised which is to figure out how to get the biscuit It's funny man. People want to know how I'm always motivated It's the unseen work which she just says a true statement those are false dopamine hits that people are giving you man There's no belief in that These are team work Dopamine like I'm out running at two o'clock in the morning when I'm clocking the morning in the gym long sessions by myself You that's real how many would it just extract dopamine the good dopamine whenever I want man? I've trained 99 percent of my life alone No one pat me on the back. I did all of the work alone and And While I'm still hard on myself. I know what I did So whenever times get bad people all this who's your carrier the boats and look that's real I hate that people know me for that guy because That guy is not every fucking day like when they see me they want that energy That's not me every day. I can extract it immediately when I need you because when you train alone and I lived alone for so many years in this misery and you're able to get out by yourself I Can take myself to such a level of real real passion and purpose and like The feeling I get is something I can't even explain by mice. I don't need anyone
有一支团队，我们会全心投入，并共同停滞不前。这种状态持续了几年。我们喜欢那种感觉，类似多巴胺的刺激，不知道该怎么更好地表述。我们只有在外界刺激下才会有这种感觉。你在说的是，不仅仅是要能够对自己说"干得好"，还要能够回顾自己的历史，告诉自己：我曾做过困难的事，我可以一次又一次地做到。这是一种自我管理、自我激励、自我恐吓的方式，与我们被教育要追求外在奖励的做法完全不同。
人们常问我为什么总是充满动力，这是因为我做了很多别人看不到的工作。她说的是实话，那些从外界获得的多巴胺刺激都是虚假的，并不能让你真正相信自己。这些所谓的团队合作多巴胺像我在凌晨两点出去跑步或在健身房进行长时间的锻炼那样，都是真正的努力。很多人想随时随地获得那种真正的多巴胺，我一生中99%的时间都是独自训练，没有人会为我鼓掌。我独自完成了所有的工作。
虽然我对自己要求很严格，但我知道我做了什么。所以，当情况变糟时，人们会提到"谁是你把船和大石头搬运的人"，这是现实的。我不喜欢人们只因为我这样的人而认识我，因为那并不是我每天的样子。当他们看到我时，他们总是期待那种能量，但我并不总是那样。不过，由于我曾长期独自训练并独自忍受痛苦，我能够在需要时立即调动这种能量。我可以让自己达到一种难以形容的真实激情和目标感，我不需要依赖任何人。
That's why that's why people come to me to motivate them No one can motivate me. I Have a resume full of fucking motivation That whenever I'm down like oh hang on motherfucker Oh, you know, you know the truth You know that you you know the darkness of the fucking dungeons and the fucking demons that flight you know and then from there It's like okay You were there you know this there was no one there to pick up the rucksack to pick up the boat to pick up the log to go That it was you it was you there was no patent a fucking back at 300 at at 275 at 250 at 220 no That was you So those things that come out of me that extract from me in the darkness People are looking for that pound of back. Where is it? Oh? I don't need it Because what I've done is in the fucking unseen work. I built Frankenstein So whenever shit gets nasty David Goggins goes You had nobody anyway motherfucker. So see I'm talking to myself for now. That's me That shit fires me the fuck up That shit makes me fucking nuts.
这就是为什么人们找我来激励他们。没有人能激励我。我有一份充满动力的简历，每当我情绪低落时，我会提醒自己：“别忘了事实，不要忘记你曾经经历过的黑暗和那些跟你搏斗的魔鬼。”然后我就会想到，“你曾在那里，没有任何人帮你抬背包、搬木头，那时只有你自己。没有人在你体重300磅、275磅、250磅或220磅时拍拍你的肩膀说干得好。” 所以那些在黑暗中从我内心深处抽取出来的东西，那些在黑暗中的自我激励，才是真正的力量。人们常常在寻找来自他人的鼓励，而我不需要这些，因为我在看不见的地方筑造了自己的“弗兰肯斯坦怪物”。所以每当情况变得艰难时，我对自己说，“无论如何，你本来就没有人帮你的。”我与自己对话，这点深深地激励了我，让我变得疯狂。
You had nobody anyway motherfucker look around you There is no fucking team. It was you There was no weight loss programmer Mom and dad waking you up saying you can do it. You can be better trying to build belief you built belief when you had nothing rock bottom You did that so as times get hard for me The truth comes out And my truth is powerful as fuck It's real. It's tangible. I feel it. It comes out of my brain as I speak about it I'm reliving every single dark moment of my life to be here So that is what people don't get That is what motivates David Goggins is the unseen work Everybody needs that pound the back they need that training partner. They need that accountability coach
你本来就一个人，混蛋，看看你周围。根本没有什么团队。只有你自己。没有什么减肥计划，没有爸妈叫你起床说你可以做到，没有人帮你建立信念。你是在一无所有、跌到谷底的时候自己建立了信念。所以当对我来说日子变得艰难时，真相就显现出来了。而我的真相非常强大。它是真实的，是有形的。我能感觉到它。当我谈论它时，它在我的大脑中涌现。我正在重温我生活中的每一个黑暗时刻才能来到这里。所以人们不明白这一点。那就是激励David Goggins的东西，是那些看不见的工作。每个人都需要拍拍肩，他们需要训练伙伴，需要负责的教练。
I'm here shit and neither do they but it's what we've trained ourselves to believe that we need It's almost like there's this pill on the shelf. I'm speaking in analogy right and we take it and we get jazzed up We're like yeah But there's this other medicine cabinet behind there and it's in us. It's right. They're saying the real medicine cabinet is inside Oh, yes, when you continue to overcome and I had so many obstacles overcome So it's actually a benefit to me, but the benefit is not like a benefit like that You have to have the courage and the patience To overcome and overcome before you know it man. You have a whole medicine cabinet, but there's no medicine in the motherfucker There's no pre-workout. I don't take none of that shit. All I gotta do is flip my brain Put my finger in there and say okay, that's a good one So all I gotta do man I got the role of text of this like go fuck yourself Goggins and oh, but you won Let's do that one a day. There's nothing I need and this is the thing that people don't get about David Goggins I can't teach it in a one-minute video
我在这里感到很糟，他们也是，但我们一直被教导要相信这是我们需要的。就像是架子上有颗药，我们吃了后就会兴奋起来。对，这只是个比喻。其实，我们体内还有另一个真正的药柜。这就是我所说的：真正的药柜在我们心中。当你不断克服困难时—而我已经克服了无数障碍—这对我来说是有好处的，但这个好处不是显而易见的那种。你需要有勇气和耐心，不断地克服困难。渐渐地，你就会拥有一个完整的药柜，但里面没有任何药物，也没有什么预锻炼的补品。我什么都不用，只要动动脑子，把自己调动起来就行了。我心里有一套激励自己的办法，比如告诉自己“去他妈的，Goggins，你赢了”。每天这样激励自己一遍。我什么都不需要，这也是人们不理解David Goggins的地方。这种东西我无法在一分钟的视频里教会大家。
We all have this ability To have her own medicine cabinet But unless you go in there and put the medicine in there It's always gonna be fucking empty. You're always gonna need to pre-work out. You know you need to I don't drink coffee I don't do cat. I don't you know that. I don't need it. I can run for 70 hours and I had before no caffeine 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 When it's hot like what I can feed myself all the time That's why when people say man, why aren't you missing anything? I? Can't explain to you man Can't explain to you. You never understand. That's why I don't do all these podcasts, dude I got I Love you man. That's why you my first book you did a blur for me That's why I'm here. I love what you're doing for people man, but I can't explain this I can't I can't explain this because people don't want to do this. They don't want to do this man, but It's I don't know man. I get I get jazzed up even talking about it man because
我们每个人都有能力拥有自己的药柜，但如果你不进去把药放进去，它永远会是空的。你永远是需要预先准备的。你知道你需要的。我不喝咖啡，不做一些别的事情。你知道的。我不需要它。我可以连续工作70个小时，而且之前没有喝过咖啡因。我克服了这一切，在黑暗中独自一人完成了这些，当天气寒冷时，我内心是温暖的，当天气炎热时，我感到凉爽。我随时都能激励自己。这就是为什么当人们问我为什么不缺少什么时，我没法解释给你听。我没法解释，你永远不会理解。这也是为什么我不参加那么多播客节目，兄弟。我爱你，这也是为什么你是我第一本书时为我写推荐的人，这也是为什么我在这里。我喜欢你为人们做的事情，但我真的没法解释这个。我没法解释，因为人们不想这样做，他们不愿意这样做。但我不知道，我只是说到这个就很激动。
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So many people think my life is just so oh god. His life is horrible. I don't don't follow him. He's crazy. Really? But there are a good number of people I would say and that's an understood that actually do I think it I what I'm hearing today And it's really sinking in is that a great many people either partially or completely misunderstand you. Yes I'll put myself in the partially category big time because I thought it was about Just like forward center of mass carrot carrot carrot carrot But it's the stick and it's being haunted and you know I do have examples for my own life, which is not what today's about about being really afraid and Then turning things around my biggest fear is getting comfortable Right.
很多人认为我的生活简直就是噢天哪。他的生活太糟糕了。我不要关注他，他疯了。真的吗？但是实际上有相当一部分人理解我的想法，我今天听到的一些事情让我感触颇深，很多人要么部分要么完全误解了我。是的，我也认为自己属于部分误解我的那一类人，我曾经以为生活只是不断向前、追求目标，但是实际上它有时像鞭子，一直让我感到被困扰。我也有自己的经历，不是今天要讨论的话题，但当时真的很害怕，然后扭转局面。我最大的恐惧是变得太安逸，对。
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I do not have as much of a stick Oriented approach, but today's conversations changing the way I think I'm not gonna step away from this and think okay They're 25 neural circuits that can explain 10 of the things that David's talking about and What I'm thinking about is the fact that everybody has a brain they have a mind Forget the brain the brain is just the physical structure, but what that manifests what that creates is the mind and Everybody has that so I do believe that everyone has the capacity to do what you're talking about at some level I Also will be the first to confess that I think you're a highly unusual. Let's just say Maybe even end of one as we say inside sample size of one 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 Highly unusual But this internal medicine cabinet that you're talking about building up true confidence not needing anything from the outside I think I like to think That people want that they want to be known they're afraid But that they want to be known for who they really are and that you're describing the path to do this 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 But we're hidden in a little differently.
我不太喜欢用严格的方法，但今天的对话改变了我的想法。我不会只是停留在表面，认为有25条神经回路可以解释大卫所说的十件事情。我在思考的是每个人都有大脑，他们有思维。忘掉大脑吧，大脑只是一个物理结构，但它表现出来的是思维，每个人都有这种能力。因此，我确实相信每个人在某种程度上都有能力做你所说的事情。
同时，我也会坦白承认，我认为你是一个非常特别的人，用我们的话说，可能就是一个独特的样本。你为自己创造了这个过程，并始终保持自己处于前进的状态，就像有根棍子一直在你脑后敲打，这种情况非常少见。
你提到建立内在的信心，自信而不需要外界的认可，我认为人们都希望这样。他们希望被了解，虽然他们害怕，但他们希望真实的自己被了解。而你正在描述实现这一目标的路径。我非常感谢你今天和我们讨论这些问题，它们以一种稍微不同的方式触动了我们。
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I like to think very different because What you're talking about is a process it's verbs it's all verbs all action And it's not about Success it's more actually about Keeping that friction dialed to ten right and that I no energy drink no supplement people often misunderstand me They think you know like I'm big on people getting sunlight in the morning So they set their circadian rhythm and get better sleep so they can't et cetera But then people always think they go straight to the supplements Yeah, what should I take you know and then of course people think I'm all about supplements and supplements are one piece for me but it's like Tiny fraction compared to the the doing that do's and don'ts. That's why I didn't want to talk about that today That's what I'm glad we're talking about this. This is it. This is it like the brain is the most powerful weapon in the world and It's crazy how a kid that? Wasn't real smart. I was forced to go only internal External had to go away the external world had to go away in living so deep inside myself it was me in this brain and figuring out how this thing works and it's So many people are doing exactly that the supplements to this to that and I agree it helps But once you figure out your your brain You become unstoppable To almost anything.
我喜欢以非常不同的方式思考，因为你提到的是一个过程，这是一系列的动词，都是行动。而这与成功无关，实际上更多的是保持那种十足的摩擦力。这点没有任何能量饮料和补充剂能替代的。人们常常误解我，他们以为我很推崇晒太阳来调整生理节律，改善睡眠等等。但他们往往会径直想到补充剂，问我该吃什么。当然，大家以为我只专注于补充剂，但其实对我来说，补充剂只是很小的一部分，远不及那些要做与不要做的事情重要。这就是为什么我今天不想谈这个话题，我很高兴我们谈的是这个，因为大脑是世界上最强大的武器。令人惊讶的是，我曾经是个不太聪明的孩子，被迫只能向内求索，外界的一切都必须淡出视线。生活在如此深刻的内心世界中，只有我和我的大脑，要弄清这个东西是如何运作的。许多人正做着和我一样的事，用补充剂等手段，我同意那些有帮助，但一旦你弄清了你的大脑，你几乎可以战胜任何困难。
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Yeah, you can't beat death. You can't put whatever whatever your brain is amazing Once you feed it the right conversation the right mental nutrients The right mental supplements The right 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 a beast but once again You just can't read about it You can't sit back and be a theorist you have to be a fucking practitioner and in that practice is Where that becomes proof positive? What I'm saying is like God David Goggins is blowing my mind What is this he's not crazy and so many people a Lot of people I Have listened to me the right way and they come back and like I'm totally on board. It happened it happened. I'm like It'll keep going man, but keep doing it, but that is it man. There's no son There's no glory. There's no carrot There's no victory But there is all of it in one I can't explain it real well to people man But what you get the other end is something that you're not you're always found You're never lost anymore Doesn't mean the journey is easy Doesn't get any easier, but you're always found Love that I just want to hover on that first set the same way we hovered on haunted in the stick
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是的，你无法战胜死亡。无论你的大脑多么神奇，一旦你给它输入正确的对话、正确的心理营养、正确的心理补充剂、正确的内部对话，并在正确的时机结合你过去所做事情的确实证据传达给合适的回路，兄弟，你就会成为一个绝对的猛兽。但是再次强调，你不能只是读书理论，而是要实际行动。这种实践才是最好的证明。我想表达的意思是，比如说大卫·戈金斯让我大开眼界，他真的并不是疯狂，有很多人听了我的话，然后回来告诉我，他们完全支持，它确实发生了。我会告诉他们：继续这样做，但那就是全部了。没有阳光、没有荣耀、没有胡萝卜、没有胜利，但这些全都在一起。我很难向别人解释清楚，但最重要的是，你一旦达到了目的，就不会再迷失。并不是说旅程会变得容易，但你总能找到方向。我喜欢这样说，就像我们之前讨论“困扰”的时候一样。
I Think people feel lost. I've certainly felt lost at times in my life Um Many times and Yeah, there's that thing. I don't think there's a neuroscience or a psychology term for it Someone will say put it in the comments and say oh, yeah, that's what so-and-so said But like you said we're not trying to be theoretical here. We're trying to be practical the business of finding yourself and knowing like 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 It always always seems to come back to verbs again. I don't have a language for this, you know for once I'm lost for words There's like it's it's about a process the algorithm and you and the reason here I'm just kind of trying to make sure I'm understanding things correctly
我认为人们会感到迷茫。说实话，我自己在人生的某些时候也感觉很迷茫，而且这种情况发生过很多次。是的，我们都了解这种感觉。我认为在神经科学或心理学上没有专门的术语来描述这种感觉。也许有人会在评论里指出具体的说法，但正如你所说的，我们不是在讨论理论，而是想追求实际的解决方法。
找到自己并理解自己就像是这样：我因为处于危险中而感到安全，因为我以前也遇到过危险，并且成功走了出来。这似乎总是回到行动上。我没有一种明确的语言来描述这种感觉，这一次我真的不知道该怎么表达。其实，这更多的是一个过程，一个方法。而我现在只是想确保我正确理解了所有的事情。
One of the reasons why it must be uncomfortable for you to be who you are publicly is because people want us Focus on the running or the swearing and by the way the swearing is is welcome. I'll tell you I came up through laboratories We're all three people I worked for Swore a lot, but there was one rule. I couldn't swear at people. So my graduate advisor brilliant woman. Unfortunately, she died early They all died early I'm the common denominator. I had that internalized for a long time anyway She said but if you swear at people you're out, right? But you can swear as much as you want. So that's that's the rule I have it's like you swear as much as you want Just don't swear at people and you swear at people better be ready to fight right right definitely not gonna fight you So you can swear at me get away with it
以下是原文的中文翻译，力求表达意思清晰易读：
你公开做自己可能感到不舒服的其中一个原因是，人们希望我们关注跑步或者咒骂。顺便说一句，咒骂是可以接受的。我告诉你，我是在实验室里成长起来的。我工作的三位领导都非常喜欢咒骂，但有一条规则：不能对人咒骂。我的研究生导师是个非常聪明的女人，不幸的是她早逝了。他们三个都早逝了，我是那个共同点。这让我内化了很长时间。她曾经说过，如果你对人咒骂，就会被赶出去。但你可以尽情咒骂，只是不要对人咒骂。你敢对人咒骂，就要准备好打一架。但我肯定不会跟你打架，所以你可以对我咒骂，没问题。
But the fact of the matter is that it must be frustrating That people because I know people it's that it's all about supplements and ice baths Listen, I like supplements. I love supplements and ice baths, but that's not the full picture They just a gravitational pull it's the swearing. It's the running. It's his feet that are all messed up It's the fact that he got a trident It's this seal guy. Yeah talk about that too, right? You know and there's a gravitational pull for people and they're missing like the that's like the tip of the iceberg is what I'm realizing I'm realizing that today Thanks to the way you're raising things because the bigger vessel is all in here and as you said, how do you put that in a book? It's impossible because it's highly individual. Yes, you do it your way Yes, and you're saying everyone needs to go figure out how to do it their way for them. Yes and The thing about being misunderstood is very frustrating More than I can even imagine I came in expressed how frustrating it is when The cussing and everything comes from a place of real I Can't explain what I do without it The passion comes out of me. It's almost like speaking in tongues
但事实是，这一定很让人沮丧。我知道人们关注的是补充剂和冰浴。听着，我喜欢补充剂，也喜欢冰浴，但那不是全部。他们只是被某种引力吸引住了，像是脏话、跑步、他受伤的脚，还有他拿到的三叉戟。这是一个海豹部队的人，对吧？你知道，人们被这些吸引住了，但这只是冰山一角。我今天才意识到这一点，感谢你提出的问题。真正重要的东西在这里面，正如你所说，这怎么能写进书里呢？这是不可能的，因为这是高度个性化的。是的，你用你的方式做，你说每个人都需要找到适合自己的方法。对。
被误解的感觉非常令人沮丧，比我能想象的还要多。我甚至无法表达那有多沮丧。当我说脏话的时候，那是从一种真实的情感中迸发出来的。我无法不这样说出我的行为，它是我的激情，几乎像是在说灵语。
Because when you put that much work and people are oh, yeah, there's been this basketball player this football player this dude No, no Everything Everything is work Everything and people don't believe it. So when I speak The motherfucker and the fuck and shit and it's That is what it took for me What it takes for me the anger the passion the the jaw dropping just It takes that because I'm not that This high look at it, man What built this guy? Let's imagine being in the coldest water you can possibly take I Was go back to hell with this I hate it that water hated it You're sitting there locked arms and you're in the water all the time and they're bringing you in out of the water in other water When you have this dialogue in your head and these people are judging me off of freaking one minute video and You're constantly your whole life when you figured it out 24 that I gotta I Just gotta this fucking god and this is just gonna suck every day is gonna suck and live like that To be better and I put this right. I'm in the water the water is going on my head the Pacific Ocean. You know, it's freezing February code of shit been through three hell weeks For you to constantly win win win When this voice over here the real you is saying get Walk out of here go You're nobody you've always been nobody and it's true People don't hear that
因为当你投入那么多努力时，人们会说，哦，是有这样的篮球运动员，这样的足球运动员，这样的小伙子。不，不，所有的一切都是工作，一切都是努力。但人们不相信。所以当我讲话时，用那些粗话，那是我所经历的，是我所需要的。愤怒，激情，让人瞠目结舌……我需要这些，因为我不是那种高高在上的人。
想象一下，你被放在你能忍受的最冷的水里。我当时想，去他的吧，我恨这种水，真的恨透了。你得并肩站在水中，不断进出那水。当你脑子里有这样的对话，而人们只是根据一分钟的视频来评价你时，你一生都在努力了解，二十四岁时我才意识到，我必须无时无刻面对这种该死的事，生活每天都很糟糕，要过这种生活才能变得更好。想象一下，我在水里，水漫过我的头顶，那是太平洋的水，非常冷，二月份冷得要命，经历了三次地狱周训练。
为了不断地赢，当心里的真实声音在说，离开这里吧，你不是谁，你从来都不是谁，而这是真的。没人听到这种声音。
That's a true voice. That's a real reality of David Goggins at 24 years old it's not a false reality and then you had to create another voice over here That is saying you're better than that other voice and you're in the Freezing cold water that both voices don't want to fucking be in But you win And goes from the water to the studying to the running to losing weight to how you eat to how you function as a man every day of your life you're winning these battles and Then I have normal people You only have one voice Never created the second voice The winning voice is a second voice. They have a one voice and That's just I'm a piece of shit That's all they hear and then they judge people Like me who are out here trying to be better It's something that I can never really It's a frustrating thing for me Because I know I know The majority of people I know what goes on to break I studied the mind more than almost more than you Because I wasn't I'm a practitioner so for you to be a piece of shit and come out of that you don't just come out of it you spend decades Studying your mind in the human mind on how it functions in Good environments bad environments stressful environments Patient environment you studied all because you had to put all this together to create the mind to become successful So I had it like God blessed me with this brain. I had to create a mind 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
这是一个真实的声音。这是大卫·戈金斯24岁时的真实现状，而不是虚假的现实。然后，你必须在另一个声音之间创造一个新的声音，这个新的声音告诉你比那个旧的声音要强。而你此时身处在冰冷的水中，这两个声音都不想待在那儿，但你最终取得了胜利。
这种从身处冰水中到学习、跑步、减重，再到每天的饮食和生活方式，每天你都在赢得这些战斗。而普通人，他们只有一个声音，从未创造出第二个声音。那个获胜的声音，就是第二个声音。普通人只有一个声音，那就是“我真糟糕”。这就是他们所听到的一切，然后他们会评判像我这样努力变得更好的人。
这是我永远无法完全理解的事情，对我来说非常令人沮丧。因为我知道，大多数人我知道会经历什么。我研究过人类的思想，几乎比你还要多，因为我是一个实践者。要从糟糕状态中走出来，你不能只是简单地走出来，你需要花费数十年研究自己的大脑，研究人类的大脑，了解它在良好的环境、不良的环境、压力环境、耐心环境中的运作。
你研究这一切，是因为你必须将所有这些元素结合起来，才能创造出一个成功的心态。所以，天赋并没有赐予我一个聪明的大脑，我必须自己创造一个心智体制。因此，在这个过程中，我逐渐了解了世界上每一个糟糕的人，因为这曾是我对自己的一种认知。
So I know why you go on Instagram I know why you because you just have the time You have the time because you don't want to put that time into bettering oneself So I know why I misunderstood I 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 It's the harsh reality of people who troll you who go after you They have nothing better to do with their lives. It's not some after-school special It's the truth by once Was that way? I know where all comes from that's why it's frustrating me now because I'm not so frustrated the fact that I'm being trolled I'm first of all in fact that you have the courage The courage to try to be somebody better than what you're not And that's the first thing apart It's interesting because Earlier we were talking about relationships and you said In a very candid way and I really appreciate you sharing that that you make sure that the people close to you Your family has everything they need right and that they also understand that you're gonna take what you need to continue to build you right period period in some ways It seems you've also Included the general public in that family You're saying listen I'm gonna give you what you need. I'm gonna give you as much of myself as I can except I'm gonna stop right at the line That's right that if I were to cross it is gonna prevent me from continuing to build myself And by the way this relationship only exists because I don't cross that line right and I think As much as there are detractors out there People that try right I mean it's pretty whatever they're doing is a brief feeble in my mind I mean it's like cap gun fire, you know if that very few you know So many of us Men and women old and young Hear something and feel something in your message Like yeah, like it seems kind of crazy gosh like doesn't he ever just relax, you know, what about his sleep? You know, I'll get his feet. He's gonna he's gonna he's gonna end your himself I've heard listen. I'll be very direct. I got friends who were in the teams who just go Yeah, what's he gonna do when he can't run and I know the answer is to keep running That's right, right, but it's more comfortable for people even high achievers Especially high achievers to believe that if you took one thing away that it would all go away. It's absolutely clear That's not the case with you. I'm 100% convinced. I just know that because what we're talking about this Do me times I haven't been able to run two heart surgeries multiple knee surgeries and after every knee surgery They say knock and run again And I'm fine with that There's no running up here, bro None this was what it was all about. That's what they lost. We can't run give a fuck It was never about running. Why do you think I run? It's the worst thing. I hate doing it more than anything Hence the willpower, right your anterior mid-senulate cortex Would be would start to regress if you loved running think about it every day. I wake up I don't just run a mile two miles It's the one thing I hate the most to do and I do it like I love it 250 60 700 mile runs at one time No sleep in every step when I get to this thing about this I get to the fucking start line Custing that Jennifer Why the fuck am I here? I hate this shit After sending some hours of running every fucking question I ever had is answered Every question had his answer. I cap success. I Don't people we mean you cap success For me to be Who I am
因此，我知道你为什么会上 Instagram。我知道是因为你有时间。你有时间，因为你不想用这些时间来提升自己。所以我明白为什么我会被误解。我被那些有大把时间误解我的人误解了，因为他们正是我曾经那样的人，也就是无所事事、懒惰的废物。这就是那些来嘲弄你、攻击你的人，他们的生活中没有更有意义的事要做。这不是某种放学后的特别节目，这是真实的，我曾经是那样的人。我知道这一切的来源，这就是为什么现在让我感到沮丧的原因，因为我并不那么对被嘲弄感到沮丧，首先是因为你有勇气尝试成为比现在更好的人，而这是最重要的部分。
有趣的是，早些时候我们在谈论关系时，你说得非常坦率，我非常感谢你分享这些，你确保你身边的人，你的家人拥有他们需要的一切，同时他们也明白你会去寻求你所需的一切来继续提升自己。在某种程度上，你似乎也把公众纳入了这个家庭圈子。你说，听着，我会给你们你们需要的东西，我会尽可能多地奉献自己，但我会在某个界限停止。如果我越过这个界限，就会阻碍我继续提升自己。而且，这种关系只存在于我不跨越那个界限的情况下。
我认为，尽管有很多批评者，那些试图批评你的人，在我看来，他们的所作所为是非常无力的，就像玩具枪一样，很少有人这样做。无论男女老少，我们中的许多人听到和感受到你的信息。比如，他们觉得这有点疯狂：“天哪，他难道不需要休息吗？他的睡眠呢？他会不会伤害自己？”我听过很多朋友，尤其是一些在特种部队的朋友，他们说：“他不能跑步时怎么办？”我知道答案是“继续跑”，没错，但对许多人来说，尤其是高成就者，更容易相信如果你拿走一样东西，一切都会消失。但对你来说明显不是这样，我对此非常确信。我知道我们谈论这些时，有很多次我不能跑，两次心脏手术，几次膝盖手术，每次膝盖手术后他们都说我再也不能跑步了。我对此没问题。这里没有跑步
这就是他们没有明白的关键。不能跑步？我不在乎，这从来不是关于跑步。你以为我为什么跑？这是我最讨厌的事情，我比任何人都讨厌它，因此，这是意志力的体现。如果你喜欢跑步，你的大脑前扣带皮质区会退化。每天我起床，不只是跑一两英里，而是做我最不喜欢的事情，而且假装我爱它。例如，无睡眠连续跑 250、260、700 英里，每一步都在开始线上，我都在质问自己：“我在这里做什么？我讨厌这事。”经过几小时的跑步，每一个问题都有了答案。每一个问题都有了答案。我巅峰成功。我知道你会问：“你什么意思，巅峰成功？”对于成为我自己的人，
So when I go smoke jump I smoke jump Three to four months out of the year sometimes five could you just for those that aren't? Educated but just like give us a Brief description of what smoke jumping entails. So basically you you jump into fires not into them, but jump by fires that People can't get to so out of planes and helicopters right out of planes fast-lowing It's all parachuting so you parachute airplanes and then you fight the fire You and sometimes for their guys or maybe eight of the guys guys and gals and you're putting a fire out So I lose millions of dollars every summer to do this It blows people's minds. Why the hell are you doing this and your breathing so Neezer jacked up hitting the ground hurting whatever Talking to normal people to never get it. So I don't even explain it to him But this is why this why I call cap success. I'm talking financial success 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
所以当我去做空中灭火员时，我会做三到四个月，有时候五个月。能不能为那些不熟悉这行的人简单描述一下空中灭火的工作内容？基本上，你要跳伞到火灾现场附近，而不是直接跳进火场，但会跳到那些人们无法到达的地方。我们从飞机和直升机跳下，主要是从飞机上跳伞，然后去灭火。有时是你一个人，有时是四五个人，或者八个人，男女都有，你们一起灭火。
每年夏天我都会损失数百万美元来做这件事，这让人们感到震惊。他们会问，为什么你要这么做？你会摔伤，呼吸也会变得困难。和一般人谈到这个，他们永远不会明白，所以我根本不解释。但这就是为什么我称之为成功，这对我来说不仅是经济上的成功，还在于继续保持那种意志力。如果我只是全年不间断地做演讲，举办营地，办讲座，推出补品系列，写更多的书，我就毁了。
The exact thing I worked on my entire life And while I didn't know it until the day, but someone was told me This is a very very very perishable skill this this willpower that you have because I do have a willpower That I have never seen in anybody in my life It is a haunting force that just keeps me going and I know that that is my strength if you have that so That's worth every diamond very made in my life Is a fact I can look at man in the eye finally and have real conversations without going like this
我毕生努力的目标，这一天我终于明白了。有人告诉我，这种意志力非常非常容易消失。而我确实拥有一种我从未在人生中见过的强大意志力，这种力量不断驱使我前进，我知道这是我的强项。如果你也有这样的意志力，那它比所有的钻石都更有价值。一个事实是，现在我可以直视别人的眼睛，进行真实的对话，而不会闪躲。
Because I'm lying or I'm a piece of shit or I know you know how a person in so many people do this shit They're talking to you On who they want to be they're lying to you and They walk away. I've done it so many times walk away like God man. Why can't it tell the truth? Why the hell can I just tell him the truth? No good it feels for me now. Look at you in your eye and every man a man I see because We won't get this women will not get this Man to man that man shit You look another man in 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 the world you can say that actually happened like I know with certainty what I'm saying actually actually actually
因为我在撒谎，或者我是个混蛋，或者我知道你知道许多人都会这样做。他们和你说话时，表现得像他们想成为的那个人，他们在骗你。而且后来他们离开了。我自己也这么做过很多次，离开后想：天哪，为什么我不能说实话？为什么我就不能告诉他真话呢？现在对我来说，没有什么比看着你的眼睛，对每一个男人说出真话更让我感觉良好了。这种感觉，女人体会不到。这是一种男人之间的东西，你看着另一个男人的眼睛，知道你说的每一个字都是真实的，来自于你努力得来的真实体验。这是世界上最好的感觉。你能够肯定地说：这真的发生过，我说的每一句话都是真的。
Happened who I am and who I say I am I am No more lies No more skirting the truth. No more bullshit and that is worth every dime ever made in my life and I swear to God on that Every dime I've ever made in my life Building who I built so I cap success because I know that if I ever Go 12 months out of the year and no put several every day. I'm going at it But several months out of the year I go right back to ground zero Which means I'm just fucking David Goggins. No Goggins No carry boats fucking logs bullshit. It's just pick up that fucking pilaskian dig Hey get that fucking pump walk down a mile put it in the fucking water mosquitoes beaten you're just David Goggins Nobody because that's where my growth is that's where my willpower comes from and that's where it stays That's what I talked to you now and that can't I talk like this dude people don't talk It's kind of passion because it ain't there it ain't there There there be girls are taking some shit from 30 fucking years ago. I'm a girl's taking shit from an hour ago hour ago
发生了什么，我是谁，我说我是谁。我已不再撒谎，不再回避真相，不再说废话，这比我一生中赚的每一分钱都重要，我向上帝发誓，我在我人生中赚的每一分钱都是为了塑造成今天的我。因为我知道，如果我一年中的十二个月都在努力拼搏，不是每天都如常付出，我会回到起点。
意思是，我就是大卫·戈金斯，没有任何浮夸，没有那些艰苦训练的故事，只是纯粹的努力。我要捡起铲子，挖地，拿起水泵走上一英里，把水放进水里，即使蚊子叮咬着，仍然坚持，因为我就是大卫·戈金斯。没人会知道，因为这就是我的成长，这就是我的意志力的来源，而它会一直存在。这就是我现在和你讲话的原因。
人们不会像我这样充满激情的讲话，因为他们没有这样的体验。他们忙于抱怨三十年前的事情，而我却在处理刚刚发生的一小时内的事情。
Come on man. It's just Be real and I can't be on these podcasts. I can't talk to anybody without being real I'll go away I'll go away because I can't give you what I want to give you You said perishable skill. I think that's another word said of words I want to highlight because skill implies Behavior and when we were just talking a second ago about the deep true Bedrock sense of confidence that comes from looking someone in the eye and telling somebody something you absolutely know It's true because it happened you're talking about actions not talking about perceptions
拜托，这只是要真实。我不能在这些播客上假装，我不能不真实地和任何人交谈。如果我不能给你我想给你的东西，那我就会离开。你提到“易逝技能”，我觉得这是一个值得强调的词，因为技能意味着行为。而刚才我们讨论的是那种深层次的、真正根植于内心的信心，这种信心源自于你看着某人的眼睛，告诉他们你绝对确定的事情，因为那是你亲身经历的事实。这谈的是实际行动，不是感知。
You're not talking about what you believe happened. You know it happened and there's something really concrete about actions I mean that's what's so interesting is we're talking about the mind, but Actions are the manifestation of the mind and I and the stuff that just stays in here People die with that. It doesn't go anywhere. I long ago somebody said, you know, I forget what the context was It was a neuroscientist. He said, you know most emotions like They're just emotions They're just in there But you don't have to do anything with them and I think certain emotions you want to do something with right But I think people forget this they feel miserable like they're gonna dissolve into puddle of their own tears No one ever died from an emotion, right? But they feel like they overwhelm us as if it's a tidal wave. It's gonna pull us under and drown us It's so interesting to me because I think what people listen you have a gravitation pull people can feel the energy I Think yes, you're either Completely badly or partially understood. There's only one guy on the plant that truly understands you I think there's one woman Jennifer who probably understands you as Much as anyone's going to and then the rest of us are kind of grasping trying to figure it out But you're saying go inward so First go inward and then it's actions inward in actions now the inward piece is something I'd like to just spend a little bit of time on because there's a couple characters from History people that were in concentration camps Nelson Mandela. I mean, I'm not sure he had Instagram in there I'm pretty sure he didn't and I don't think there was anyone coaching him on like hey You're gonna get out someday and actually you're gonna lead an entire country. I'm pretty sure that's not how it worked He had to find it here. He had to find it between his ears, right? And there are other examples, but that's an important one 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 right? Wall yourself off phone off for big portions of the day perhaps Mm-hmm Texting off Requests to this to that Anyone that knows you knows that we've communicated a few texts, but most of it comes through a filter She's great. She knows you, you know, and she knows how to protect your time and that hurts people's feelings people get mad about it Hey, God bless God bless you, Jennifer, you know Cutting oneself off when you're in there you say it's just you And The voices that come up are not pleasant And then at some point It converts to action
你不是在谈论你认为发生了什么。你知道那确实发生了，这里有某种非常具体的行为。我的意思是，这就是有趣的地方：我们在讨论心灵，而行为是心灵的外在表现。那些仅仅留在脑海中的东西，人们会带着它们死去，它们不会去到任何地方。
很久以前，有人告诉我，我不记得具体情境了，是某个神经科学家，他说，大多数情绪，像是...它们只是情绪，仅仅存在于内心，你不需要对它们做任何事情。但我认为，有些情绪是你想要有所行动的，对吧？但人们往往忘记了这一点，他们感到痛苦，仿佛会溶解在自己的泪水中。但从来没有人因为情绪而死，对吧？但是他们感觉这些情绪会像潮水一样淹没我们，把我们拉下去淹死。
这对我来说非常有趣，因为我认为，当人们听你说话时，能感受到你的吸引力，感受到你的能量。我觉得是的，不是完全被误解就是部分被理解。世界上只有一个人真正理解你，我想有一个女人，詹妮弗，可能理解你，至少比其他人更理解你。而其他人则在努力抓住和理解你说的东西。但你说要向内探索，所以，首先向内探索，然后才是外在的行为。向内探索的部分是我想花一些时间在上面的，因为历史上的一些人物，比如集中营里的那些人，曼德拉，他在里面没有Instagram，我敢肯定他没有。我认为没人指导他告诉他：“嘿，你有一天会出来，而且你会领导整个国家。”我确信事情不是那样运作的。他必须在这里找到答案，在他的头脑之间找到答案，对吧？还有其他例子，但这是一个重要的例子。
向内探索的过程对你有帮助吗？在这里，我会提出建议，因为我认为有人想要培养这种技能。将自己隔绝，大部分时间关闭手机，拒绝那些请求，任何认识你的人都知道，我们通过几条短信交流过，但大部分信息是通过一个过滤器传达出来的。她很棒，她了解你，知道如何保护你的时间，而且这会伤害到一些人的感情，人们会为此生气。但上帝保佑你，詹妮弗。
当你切断与外界的联系时，你说那只是你自己。那些浮现的声音并不愉快，但在某一时刻，它们转化为行动。
Okay How much what is the process of picking the action? That's the piece that I feel like there's like a Bridge to build here if you can if you would so they actually mean like like it's like what's next? Yeah, so what like me when you go go to sleep at night when that happens You know what you're gonna do the next day. It's pre-planned. Yes, okay. Yes, it's always the same thing You're not building it on the fly. No nothing on the fly nothing So how it works internally for me is I'm I put it exactly how it is. I'm an artist and every day I'm putting I'm painting more Lisa Every day and but it's a different one. It's not the same painting So every day I wake up you know do the same thing it takes a different way to get there so every day in my mind I'm going through my mind I'm just like and a good painter will not just paint He needs to create and you can't create the phones and everything going around you So you got to block yourself off You only do two podcasts in here You block yourself off and you're in your paint in this thing inside and you're going through all these different colors of paint and everything else and You can only figure out the right painting if you spend the correct amount of time in your brain So every single day I'm literally going through my and I'm painting I'm creating this this masterpiece and the masterpiece is always myself 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
好的，那么选动作的过程是怎样的呢？我觉得这方面需要搭建一座桥梁，如果可以的话。那么实际上，这就像是在问接下来该怎样做？对，比如当你晚上睡觉时，你知道自己第二天要做什么。这是预先计划好的，对吧？对，总是同样的事，完全不是临时决定的，不是临时的。那么对我来说它是怎么运作的呢？我会准确地描述出来。我是一位艺术家，每天都在绘画蒙娜丽莎，每天都在画，但每一次都是不同的画作，不是同一幅画。
所以每一天我醒来，做同样的事，但到达的方式是不同的。我每一天在脑海中进行，这是一个好的画家不会只是随便地画，他需要创造。而你不能在所有电话和噪音包围下创造。所以你必须隔绝自己，你只做两个播客，你把自己隔离，画出心中的那个东西，经过不同的颜色和所有别的。
只有花费足够的时间在脑海中，你才能找到正确的画作。因此，每一天我都在脑海中进行创作，绘制这幅杰作，而这幅杰作始终是我自己。但要做到这一点，你不能有任何干扰。因为如果你和一个艺术家交谈，他正在思考下一幅画，他没办法去想。
So it's impossible to listen to you and listen to what your mind and body are telling you we must do People don't do enough of you don't do any of it You're they don't have passion that they lack passion drive determination because you haven't spent time with yourself Your mind will tell you what is next But you haven't spent the time to go All right, let me just figure this out You're looking for let me Google this and let me Google that and let me you're not gonna find it there because There's billions of people in this world And they're all supposed to be individuals We have a pack mentality That's why you're so fucking lost Why am I so unique? I'm being exactly the fuck I supposed to be I didn't fall shit in my did fall shit. I was like everybody else The second I said, okay, man. Hang on dude. You're like this. You don't like this. You don't like this Who are you David Goggins? Who are you supposed to be? Miraculously all these things just I
所以，你很难同时听你自己和听从你内心与身体告诉你的事情。人们没有足够地去做这一点，你完全没有做。他们缺乏激情、动力和决心，因为你没有和自己相处过。你的内心会告诉你接下来该做什么，但你没有花时间来搞清楚。你一直在寻找“让我查查谷歌吧，这个让我查查谷歌吧”，你不会在那里找到答案，因为这个世界上有数十亿人，每个人都应该是独一无二的。我们有群体的心态，所以你迷失了自我。
为什么我是如此独特？因为我正是我应该成为的样子。我没有顺从任何事情，我太像其他人了。当我说，好吧，伙计，先等等。你喜欢这个吗？你不喜欢这个，对吗？你是谁，大卫·戈金斯？你应该成为谁？神奇的是，所有这些事情都开始自然地显现……
Couldn't even the list of shit. I had to do this. Wham like fuck. Okay Wow once you sit down with yourself and say okay I don't want to be like Michael Jordan or Jim Brown that both were my birthday. So I looked at the birthdays I don't mind making me want to be a can't I'm gonna be David fucking Goggins and That looks like This it just came Everything flooded so every single day of my life There's a different thing that comes up that I have to do But no one knows what to do because everybody else is following steps Like the Republican Democratic parties. I'm not political neither am I at all for this reason Republicans are gonna vote Republican Democrats are gonna vote Democrat You're not even a human fucking being bro No way are you fuckers agree with all the same fucking shit And I know I don't Once you figure out yourself and who you are All the answers come so every night a Different painting is being painted and it's a beautiful painting for myself and I go okay That's that's it. It may look the same to most motherfuckers
连那些烦心事都列不出来。我必须这么做。突然就像被重击了一样。好了哇，当你坐下来对自己说，"我不想成为迈克尔·乔丹或吉姆·布朗"（他们的生日和我一样）时，我查看了这些生日，我不介意成为他们中的一个。但是我要成为大卫·戈金斯，这看起来就像这样。一切都涌了出来，我每天都有不同的任务要完成，但没有人知道该怎么做，因为其他人都在跟随某种步骤，就像共和党和民主党。我不搞政治，我完全不关心政治，因为共和党人会投票给共和党，民主党人会投票给民主党。你们甚至都不是人了，兄弟。你们不可能在所有事情上都意见一致，但我知道我不会。
一旦你弄清楚自己和你是谁，所有答案就会出现。所以每晚都有一幅不同的画在我心中绘制，而这是属于我自己的美丽画作，我会说，好，这就是答案。对于大多数人来说，这看起来可能是一样的。
But the end result is very fucking different That's why my lounge. I if you look at what I've done in 49 years It's more than most people ever doing the life because they were a race car driver That's what they did they drove a fucking car. It's great. I Was all kind of shit Because that's exactly what the painting was saying to do But the mind was saying to do when saying this drive across to them that race car driver know what the fuck to do He retired some being a race car driver and they're lost You know, how are you still? Don't get it Dude, you're never gonna fill your list 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 this said hi, it's me and you Let it go and this BAM, it's right there right there I'm not a psychologist as I mentioned before But I'm an adventurer hypothesis here I Think that you mastered the process of internal dialogue But when I say dialogue, I think most people think of the inner voice that the the chatter But that's just one half of a dialogue a dialogue is a two-way street 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 I don't think about that or that no and then we start looking outward or we start trying to shift our attention and distract and There are a million reasons that are handed to us excuses and Seemingly good justifications to be able to do that but dialogue is a two-way street and It hit me while you were just saying what you were saying. I was paying very close attention and I realized Day the Goggins is talking about The voice that comes up including the terrible stuff that no one wants to hear about themselves from themselves But then he's also got the dialogue down where he knows the counter voice It's right he goes. Yeah, you're right and so I'm gonna do this or maybe No, remember this you're in a dialogue a two-way dialogue in there Not a one-way chatter dialogue. There are books written by Famous psychologists about chatter trying to shift your internal narrative. You're like bring the internal the internal narrative That's what going inward is about but it's not one voice Again, there's a hypothesis. I'm not claiming to be all knowing Lord knows. I'm not all knowing okay But you've mastered the dialogue and if there are three voices strong medium and weak in there you're like let's all come to the table, so you've got a Symphony of voices in there that are all you that you know to be you right and you know how to have those conversations You're not afraid to be in those conversations and then you know which what the outcome of that committee decision is and You put into real world action and the world only sees the action That's it and only you can know your dot internal dialogue
但是最终的结果却完全不一样。这就是为什么我的生活如此与众不同。如果你看看我49年来所做的事情，比大多数人一辈子做的都多，因为他们只是一个赛车手。他们的工作就是开车而已。这很好，但我经历了各种各样的事情，因为那正是内心的创作指引所要我去做的东西，因为我的头脑告诉我要去做这些事。当赛车手退役后，他们感到迷茫，因为他们不知道接下来该做什么。
你知道为什么吗？因为他们从未找到自己的目标清单。其实他们根本没有找到过那个清单，因为他们的头脑充满了乱七八糟的东西，从未静下来思考多年，只是简单地面对自己，说：“嗨，这只是你和我。”让一切随风而去，答案就会在那里，我不是心理学家，但我要提出一个冒险的假设：我认为你掌握了内心对话的过程。
当我说对话时，大多数人想到的可能是内心的声音，即那些喋喋不休的声音。但那只是对话的一半，对话是一个双向的过程。我完全同意，因为我的经验告诉我，当我们向内心探索时，我们会听到很多东西。如果我们真的对自己诚实，我们会发现很多事情，比如：“我不想想这个，真烦。”然后我们开始向外看，试图转移注意力和分心。我们有无数借口和似乎合理的理由去这么做。
但是对话是双向的。在你刚才说话的时候我恍然大悟。戴维·戈金斯（David Goggins）说的是内心声音，包括那些没人愿意面对的恐怖声音。但他也掌握了反驳的声音。当你说“是的，你是对的，所以我要做这个”的时候，或者“等等，记住这个”，这是一种双向的内心对话，不是单向的喋喋不休的对话。
有很多著名心理学家的书讲述了如何处理内心的喋喋不休，试图改变你的内在叙述。他们说“把内部的叙述带出来”，这就是内心探索的意义。但这不是单一的声音，你不是一个一知半解的上帝，我也不是，但你掌握了对话的艺术。
如果内心有三种声音——强的、中等的和弱的——你会让它们都坐下来一起讨论。你内心有一个声音交响乐团，所有声音都是你，你知道怎样与它们对话，不害怕这些对话，并且知道最终小组决策的结果，然后你将其付诸行动，而外界只看到了你的行动。只有你自己知道你的内心对话。
And only I can know my internal dialogue and the only way to quote-unquote know it is to spend a hell of a lot of time there That's right. Okay a lifetime got it a lifetime like think about it For me to be sitting here in front of you You're not gonna call 300 pound equal lab guy to come sit here. You might I don't know maybe probably not probably not think about this What we teach people is kind kindness to yourself Do you think if I taught myself kindness? And I agree with it guys so many people so many people take me out of context. It's ridiculous Take it however the fuck you want to take it when I was 300 pounds We think that conversation that got me if I spoke kindness to myself I Tell you it gets me Right back to 7-eleven another box of mini chocolate donuts in the Chuck and milkshake That's the one voice That's the one voice that most of us have that you're talking about if you're never conversation in there The other voice that you create that said okay How does this look looks very ugly? That kind conversation for me went away a long time ago
只有我能知道我的内心对话，而要“了解”它，我得在那儿花费大量的时间。没错，好吧，一辈子的时间，懂了吗？一辈子，想一想，要是我能坐在你面前，你不会叫一个300磅的实验室宅男来坐这里。可能会？我不知道，也许，可能不会。考虑一下，我们教人们的是对自己要有善意。如果我自己也学会了善待自己，我同意这个观点。很多人断章取义，这很荒唐。随便你们怎么理解。当我体重300磅时，我们认为那时的对话，如果我对自己说善意的话，那会怎样？我告诉你，它会让我直接回到7-11，再买一盒迷你巧克力甜甜圈和一杯奶昔。那是我们大多数人都有的一个声音，你在谈论的内心对话。还有另一个声音，你自己创造的，问“这样看起来怎么样？非常糟糕。”那种善待自己的对话对我早就消失了。
Which is why the dialogue is now which you see a lot of action Because most people have inaction Because it's one person talking and that one person's always lean you down the same path the path that makes you feel Very comfortable and happy with yourself The second you create the other voice just conflict Just battles this wars Just defeat One thing I learned I taught myself this and people go I don't understand what you're saying I don't try to break it down real quick. I Didn't teach myself victory first I taught myself failure I Taught myself how to fail If you go out that's so depressing is it when you're 300 pounds and you can't read and write and you're fucked up There'll be times you're gonna fucking fail on that process So if you don't know how to fail there is no victory I never talked about winning because I knew the path to winning Was gonna be years of failing first So I taught myself how to fail properly
这就是为什么现在的对话中你会看到很多行动。因为大多数人都处于无所作为的状态。这是因为通常只有一个人在说话，而那个人总是引导你走上一条让你感到非常舒适和自满的道路。当你开始产生另一个声音时，就会出现冲突、争斗、战争和失败。
我学到的一件事是——我自己教自己的，而人们常说他们不理解我在说什么，所以我尽量简洁地解释一下。我没有一开始就教自己如何取得胜利，而是教自己如何失败。我教自己如何面对失败。
你可能会觉得这很沮丧。想象一下，当你体重300磅，无法阅读和写作，感到身心俱疲的时候，在这一过程中你肯定会经历失败。如果你不知道如何应对失败，那么胜利也无从谈起。我从来不谈论胜利，因为我知道通向胜利的道路会是多年失败的积累。因此，我教自己如何正确地接受失败。
I'm gonna teach you how to fucking fail But if you're going out for insurmountable fucking odds That make absolutely no fucking sense a black kid that can't swim 300 pound could be a Navy SEAL Okay You better teach stuff how to fail first Because if you sit in failure for too long you will never come out of it So the first part of my success Was learning how to fail properly And then eventually I Started getting a few victories But that's what people don't get when you have buried yourself in such a deep fucking hole You better first talk about the failures you're gonna have first and that's not other voice comes up It tells you we got to do something else it tells you boy I'm not gonna lie to your goggins You're in for a fucking climb bro You're gonna get your ass handed to you Made fun of the outside noise the inside noise Both voices are gonna be fucking telling you to go fuck yourself. You are in for hell, bro. I am
我要教你如何去承受失败。但如果你面对的是完全不可能的巨大挑战，一个不会游泳的黑人小孩，体重300磅，却想成为海军特种兵，你需要先学会如何应对失败。因为如果你长时间陷在失败中，你将永远无法走出来。所以我成功的第一步，是学会如何正确地面对失败。渐渐地，我开始取得一些胜利。
但人们不理解的是，当你把自己埋得很深的时候，你首先需要谈论的是你将会经历的失败，这样内心的声音就会告诉你，我们得做些别的事。它会告诉你：“小子，我不会骗你的，Goggins，你面临的是一次巨大的攀登，你将会被打得体无完肤。”嘲笑外界的噪音和内心的声音，那两个声音都会叫你去他妈的。你身处地狱之中，兄弟。我说完了。
So this is what you mean when you say that whatever anyone says it's insignificant it's significant is fuck right It's the cap gun fire because it's just like it because the voice in your own head is far worse that Then I should say sorry one of the voices in your head. Yes Yeah, I'm being very like detailed almost surgical about that because I think this thing about inner dialogue We think is one voice. Yes, you're making it clear. It's many voices it is and the thing about isYou have to be really and sometimes all the voices are telling you the wrong shit, man but through years years not a podcast or listening to a book or reading a book years a sacrifice of suffering of diligent pinpoint Fucking work on what you want to do for yourself not like oh, let me just Do a bunch of shit Let me I want to be in every task possible. No Pinpoint what I want to do with my life
所以，当你说无论别人说什么微不足道，都意味着它实际上非常重要，对吧？这就像玩具枪的开火声，因为它就像那样，因为你脑子里的声音要糟糕得多。哦，是的，我应该说，你脑子里的某个声音，比其他声音更难受。是的，我很详细，几乎像手术一样，因为我认为关于内心对话的事情，我们以为只有一个声音。是的，但你说得很清楚，它是很多声音。没错，关键是，有时候所有这些声音都在告诉你错误的信息。但是，通过多年的努力，不是通过听播客或读书，而是多年的牺牲和痛苦，还有精准的、他妈的对自己想做的事情的专注工作，不是像“哦，让我做一堆事”，而是精准地找到我想用我的生命做的事情。
What happens is you have all these voices? They're telling you you're fucked up and this could be hard, but for some reason You put so much practice into you That you can ignore every one of them They're telling you you're not gonna fucking make it And still be able to fucking make it Because you have put the practice in that you know This is the process 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 and that's what it took for me to get here 20 30 years ago I had this 35 or whatever it was 30 to 25 years ago pipe dream And ever since then every voice was like you're fucking not But when you put that practice and every day you lace them up and I mean run It's just a metaphor for life When you lace them motherfuckers up every day pretty soon you win Pretty soon you'll fucking win via the curvers and the heart and the dedication and the mindset about everybody go fuck themselves
发生的事情是，你有很多声音在告诉你，你搞砸了，这可能会很难，但由于某些原因，你投入了如此多的练习，以至于你能无视每一个声音。声音在告诉你，你不会成功，但你仍然能够成功，因为你已经投入了练习，你知道这是个过程。这是一个令人生畏的任务，所有的声音都在说“不”，但你依然坚信“我知道我能做到”，这就是我到达这里所需要的东西。
二三十年前，我有了这个梦想，无论是35年还是25年，所以多年以来，所有的声音都在说“不行”。但是当你每天都在练习，每天都系好鞋带，我指的是跑步，这只是生活的隐喻。当你每天都系好鞋带，不久你就会赢。不久你就会靠自己的曲线、心脏、奉献精神和心态赢得胜利，不理会所有反对的声音。
I know what I know. I've listened to myself enough to know I Know what I know none of you can hear what I'm hearing And that's what people don't do enough of they don't listen to their journey They listen to everybody else's shit before you know it. I'm crazy, but I'm so fucking crazy Why am I so successful? How that happened? I'm so Miss guided and miss and fucked up and don't listen to him Why am I the only one to do a whole bunch of shit? Why am I a trailblazer? Why how's that possible? How can you be fucked up and also self-made the same fucking no no no obviously You're not looking at the truth in front of you the truth in front of you is it sucks It's painful it's fucking mind-numbing and That is the truth 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 out alone All the time going alone because no one's gonna believe in you And that's that
我知道我知道的东西。我已经听了自己足够多，所以我清楚我知道我自己在听什么，但你们没有一个人能听到我听到的声音。人们的问题在于，他们不够倾听自己的心声，而是常常听别人的废话。在不知不觉中，我被认为是疯了，但如果我真的那么疯，为什么我会如此成功呢？这一切怎么发生的？如果我真的那么误入歧途、混乱不堪、不值得听，那为什么只有我能做到那么多事？为什么我是一个开拓者？这怎么可能？怎么能又混乱又自力更生呢？显然，你们没有看清眼前的真相。真相是，这个过程很糟糕，很痛苦，非常令人心力交瘁。也正因为如此，很多人不喜欢听我的话，因为这是创造另一种声音所需要的，有时候要独自前行，总是要独自前行，因为没有人会信你，就是这样。
What I'm about to say is not conjecture and I can say that with confidence because I did a four episode guest series with a Brilliant psychiatrist a guy named Paul Conti Trenton he's a Stanford Harvard train guy. He's also got a last street in him. He's got his own hardship real hardship He's brilliant and he said something that I'll never forget Which is you know we think that the the forebrain the part of our brain that Create strategy, etc. Is the supercomputer? He said no no no It's like the supercomputer of the brain is the is the unconscious mind It's the part of our mind that's controlling most everything and Most people Unfortunately don't do the work to understand how they're unconscious is controlling them and that's a scary thing This idea like your mind is controlling you, you know, and I'm not gonna get into the free will debate. I believe in at least some will I Believe what you're describing and this internal dialogue I Think you have access to your unconscious mind you by listening to the dialogue going inward We know this is true in sleep in dreams in meditation and just by shutting out everything else shutting out all the external noise
我要说的不是猜测，我非常有自信地说这一点，因为我曾与一位出色的精神病医生合作录制了四集特别节目。他的名字叫保罗·康提·特伦顿，是斯坦福和哈佛培养出来的。他还有街头混迹的经历，也经历过真正的艰难。他非常聪明，他说的一句话我永远不会忘记。他说，我们通常认为前脑，也就是负责策略制定的大脑部分，是超级计算机。但他说，不不不，大脑的超级计算机其实是我们的潜意识部分。这个部分掌控了我们的大部分行为和反应。不幸的是，大多数人没有去理解他们的潜意识是如何影响他们的，这是件很可怕的事情。你知道，你的思想在控制你，我不会讨论自由意志的问题，但我相信至少存在某种意志力。我觉得你所描述的这种内心对话，可以让你接触到潜意识。通过倾听这种对话并向内看，我们知道这在睡眠、梦境、冥想中以及通过屏蔽所有外界噪音时都是真的。
Which is filled with things that pull us twice noise makes it sound bad But it's it's the gravitational pull of all the things that just allows to distract ourselves without knowing That you know the ice cream to have a cookie the merry Christmas
充斥着各种让我们分心的事物并令我们无奈，它的噪音让听感糟糕，但实际上是所有这些事物的引力在不知不觉中吸引着我们，让我们因小事分神，就像吃个冰淇淋，喝杯咖啡，庆祝圣诞节那样。
The Unconscious mind this huge piece of the iceberg underneath that Paul calls the supercomputer He's saying that with knowledge as a neurobiologist psychiatrist psychologist, I mean really knows that's the piece that if one does real introspection calls it the cupboards You got to look in the cupboards and it's often really scary what you find in there.
潜意识是冰山下这巨大的一块，保罗称之为超级计算机。他说，作为神经生物学家、精神病学家、心理学家，真正了解这一点的人认为，那部分是如果你进行真正自省时会发现的东西，他称之为“橱柜”。你必须看看橱柜里的东西，通常你会发现里面的东西非常可怕。
And most people are just like I don't even want to know the cupboards are there But you're pulling all the cupboard doors open and And then you're and I'm you're extremely deliberate with what gets put into action. You're not just going all like I'm pissed. So I'm an act pissed or I'm You know tired someone act tired. It's you're picking very carefully what to do and That's a process that I'm guessing came to you. Does it come to you as a okay? It makes sense why running makes sense. It makes sense why smoke jumping makes sense.
大多数人都很像这样：我根本不想知道那些橱柜在那里。但你却把所有橱柜门都打开了，而且你对哪些东西要付诸行动非常谨慎。你不会仅仅因为生气就表现出愤怒，也不会因为累了就表现出疲累。你非常仔细地选择该做什么。这是一个我猜对你来说逐渐形成的过程。这些事情对你来说有意义吗？比如说跑步对你有意义，还有跳伞灭火对你也有意义。
So It seems like a huge Portion of your time is spent Understanding yourself and making sense to you and so when people don't understand you it's got to be extra frustrating Yes, because most people don't understand themselves So that we're all running around going like you're this and you're that because most people are just unwilling to look inward.
所以，看起来你花了大量时间在理解自己和让自己有条理，因此当别人不了解你时，肯定会特别让你感到沮丧。是的，因为大多数人并不了解自己。大家都在互相指责说你是这样你是那样，因为大部分人都不愿意内省。
And I'm including myself by the way, right? I mean I've done a fair amount of introspection But I'm inspired today that word inspired, but it's true motivated To start going inward further because it is scary. It's like we don't know what's in those cupboards and it's terrifying Yes, especially because we don't know and those are the first ones to open up.
顺便说一下，我也包括我自己，对吧？我的意思是我进行了相当多的自省。但是今天我受到启发，这个词“启发”，是的，是真的，受到激励开始进一步内省，因为这太可怕了。就像我们不知道橱柜里有什么，这太吓人了。是的，尤其是因为我们不知道，而这些橱柜是我们首先要开启的。
And like he talked about you got to go through those covers. I do spring clean every fucking day in those dark covers Those those dark cabinets and ones I start with first That's the real me, man That's the real me. That's why I'm not ashamed I don't hide I used to hide. I don't hide anymore. He's exactly right.
就像他说的那样，你必须要去面对那些深藏的东西。我每天都在处理那些黑暗的角落，清理那些黑暗的橱柜，而且我总是从这些地方开始。这才是真正的我，兄弟，这才是我真正的样子。所以我并不感到羞愧，我不再躲藏。我以前会躲藏，但现在不再躲藏了。他说得完全正确。
I don't know all the fucking science behind shit I know what I know. That's what I'm listening to by anymore. I don't listen to shit I think most people are full of shit because I know I know the deep dark secrets of those fucking cupboards It's ugly man In every day I'm talking to him every day I'm cleaning him I'm I'm cleaning him and I'm talking to the same demons that came out Fuckin covers as I'm as I'm cleaning them. Sometimes we go right back in them again.
我不懂所有复杂的科学原理，但我知道我所知道的东西。这就是我现在依赖的。我不听那些胡说八道的事情，因为我觉得大多数人说的都是屁话。我知道那些柜子里隐藏的黑暗秘密，那东西很丑陋。每天我都在与它们对话，每天我都在清理。我在清理的同时，和那些从柜子里出来的恶魔对话。有时候，它们又会回到柜子里。
It's not easy And this is why most of us just Ryan misunderstood Because when it comes out of those cabinets that I'm cleaning Sometimes they see on Instagram Sometimes they'll see it in the pocket. Sometimes they see in this one. I turn people off.
这并不容易，这就是为什么我们中多数人误解了Ryan。当我在清洁那些柜子时，有时他们会在Instagram上看到，有时会在别的地方看到。这让有些人感到反感。
Open up your own cabinets And then go talk about it Let me see how pretty it looks. Let me see how pretty you sound Let me see how put together your words are I bet you a fuck or a motherfucker comes out because for you to go back in there again To clean the same fucking cabinet the demon came out of take some big balls bro.
打开你自己的柜子
然后去谈论一下它
让我看看它看起来有多漂亮
让我听听你说得多美妙
让我看看你的词句有多缜密
我敢打赌你一定会爆粗口
因为要再次进去
清理那个恶魔出现过的柜子
需要很大的勇气，兄弟。
To do it every day of your life To go back in there and spring clean Every day not once a fucking year once every decade Every day, you know it gets dusty and every day you don't start with the with the victories You don't go. Oh, this is nice. Look at my look at my I love me. Well, let me clean up this little dusty.
每天都要去做
每天都要回去打扫
不是一年一次，也不是十年一次
每天都要做，你知道那里会积灰
每天开始时不需要想着那些胜利
不要想着“哦，这很好，看我的成就墙，让我扫扫这点灰尘。”
No, I go right for the things I could keep me buried I go right there first because if I don't clean those out first the day doesn't start So what are you saying to me? It's truth.
不，我首先会处理那些可能让我陷入困境的事情。如果我不先处理它们，这一天就不会开始。你在对我说什么？这是事实。
And like I told you many times a day I can never figure out How to explain this shit to people because I'm not neuro nothing I'm just a guy that said okay We got to start in the dungeon And we got to stay here for the rest of our lives.
就像我多次告诉你的，我一直没法弄明白怎么向人们解释这些，因为我没有什么神经系统方面的问题。我只是一个说“好吧，我们得从地下室开始，而且还得在这里待一辈子”的人。
For you to become successful the dungeon is a place that has to be clean And it's the scariest place to be That's why I'm misunderstood because I'm speaking from the dungeon That's why I am successful Because I go there every damn day And that is the truth what he says. It's the exact truth those cabinets are fucking dusty dirty and scary as shit broken glass fucking dark spiders cobwebs.
为了让你成功，地牢是一个必须清理的地方。而且它是最可怕的地方。这就是为什么我被误解，因为我是从地牢里说话。这也是为什么我成功了，因为我每天都去那里。这正是他说的真相。那些柜子真的灰尘遍布，肮脏破旧，黑暗得让人胆寒，里面有破碎的玻璃、蜘蛛和蜘蛛网。
But most of all your biggest fears The biggest things that put you in the fuck the place you are today are in there So we all like to keep them shut even like to lock them up Act like they never happen. That's why you never grow You never improve you never have real conversations like we're having right now never Never oh no no no no no no let's not no no no no let's not go there.
但最重要的是，你最大的恐惧 那些把你拖到今天这种糟糕境地的最大障碍都藏在里面 所以我们都喜欢把它们紧紧关闭 甚至锁起来 假装它们从未发生过 这就是为什么你从未成长 从未进步 从未有过像我们现在这样真正的对话 从未 从未 哦 不不不不不不不 我们不要 不要去触碰那些事情
I talked to so many people who tell me that Let's talk about this Because they'll tell me but they can only say it once And they'll say it in passing they won't get deep in the weeds with it Like you can't just clean it Motherfucker you got a spit shine that motherfucker. You got to relive it Every fucking detail of it. You can't just like oh yeah Yeah, my dad beat me and they you know, you know, it is what it is It is what it is motherfucker. It's killing you It's taking over your whole fucking life But that's the conversation. Yeah, my dad be it. I'm fine now though. I'm good Okay All right, no you ain't you ain't fine You ain't fine. This is this is real talk people don't have that so your boys right 100% right Scary as shit It's scary as shit But makes you who you're supposed to be And that's the test We forget we think we're supposed to breathe air and have kids and Pay the bills and shit Everybody what what's this life about that ain't no sense Being tested my friend Test come When you have not studied Test come When you think that you're in a great place that's that's the test the test is every day of your life Then most of us fail because we don't know why we're here because we don't go inward to say oh You gave me a lot of shit to fix man And this test sucks But then you start David Goggins I don't think I could add to that. I know I can't Thank you For sharing what you shared today. I mean As much as your process or anyone's process can't be completely understood from the outside You gave us a real window into this thing this process that you Was as you said god put it on you I believe in god too people can believe what they want, but I said somehow your your life god gave you these Challenges early on and then there was a point where you went internal and like you said You developed a skill, but it's a perishable skill and you clearly live in the process of opening those cupboards reopening those cupboards trying to spit shine those cupboards understanding that they're never Ever really done, but that you can gain ground on them, right? You can win Day after day after day And you really shared a lot of concrete things that I think I know people are going to be able to apply if they choose, right?
我和许多人聊过，他们告诉我「咱们谈谈这件事」，因为他们会提到它，但只能提一次。而且他们只是随口一说，不会深入探讨。就像你不能只是随便清理这个问题，你得彻底地清理它。你得重新经历每一个细节。你不能只是说「哦，是的，我爸爸打过我，但你知道，这就是事实，没什么大不了的」。事实是，它正在毁掉你，占据你整个生活。但谈话通常就这样，「是的，我爸爸打过我，但我现在没事了，我很好」。好吧，你没事？你真的没事吗？你并没有真的好。这才是真正的问题，人们没有意识到这一点，所以你的朋友是完全正确的。
这很可怕，真的很可怕，但这才是让你成为你应该成为的人的过程。而这就是考验。我们忘记了，我们以为我们只需要呼吸空气，生孩子，付账单。大家都在问，这生活是为了什么？这毫无意义。这是为了考验，朋友。考验会在你没有准备好的时候来。考验会在你觉得自己在一个好位置的时候来。每一天都是考验。
我们大多数人都失败了，因为我们不知道为什么会在这里，因为我们没有内省去发现「哦，你给了我这么多问题要解决，这考验太艰难了」。但是你开始像David Goggins那样思考，我觉得我无法再加什么了。我知道我不能再多说什么了。
谢谢你今天分享的内容。尽管你的过程或任何人的过程从外人看来是不完全能理解的，但你给了我们一个真实的窗口，展示了这个过程。正如你所说，这些是上帝给你的挑战。我也相信上帝，人们可以有自己的信仰，但我相信上帝给了你这些早期的挑战，然后有一个时刻你开始内省，正如你所说，你发展了一项技能，但这是一种易逝的技能。显然，你生活在不停打开那些柜子、重新清理那些柜子的过程中，理解它们永远无法彻底解决，但你可以一步步地前进。对，你可以日复一日地取得胜利。
你分享了很多具体的内容，我知道如果人们愿意，他们可以应用这些内容。
And I agree with you. I think most people will be like whoa, that was a lot Yep, it's heavy. I think I want to just kind of bake myself in Netflix and Chex mix instead But there's also The reality that there are men and women boys and girls Hear that and go okay and Start cracking the the cupboards open, right? And I I just know that you know for myself I'm extremely grateful that you're willing to put it all out there. You're so brutally honest so brutally authentic that word authenticity gets thrown around so much And I can tell you that for me and for everybody else Like that's what really what resonates so whether or not you want to whether or not it's the purpose behind it or not You're lighting the path. So Thank you Thank you for joining me for today's discussion with David Goggins
我同意你的看法。我认为大多数人会觉得，哇，那信息量真大，是的，确实很沉重。我可能更愿意瘫在沙发上追剧、吃零食。但也有一些男男女女、少男少女会听到这些后，说，好吧，然后开始打开自己的心扉。我非常感激你愿意分享一切。你是如此直率、真实，所谓的真实这个词经常被滥用。但我可以告诉你，对我和其他人来说，这正是打动我们的地方。不论你是否有意，你都在为我们指引方向。所以，谢谢你。感谢你今天和我们一起来讨论大卫·戈金斯的话题。
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如果你还没有在社交媒体上关注我，我在所有社交媒体平台上的账号都是Huberman Lab。包括Instagram、Twitter、Threads、X、LinkedIn和Facebook。在这些平台上，我讨论的是科学和与科学相关的工具，它们有些与Huberman Lab播客的内容重叠，但大部分是独立的。所以，再次强调，我在所有社交媒体平台上的账号都是Huberman Lab。
If you haven't already subscribed to our neural network newsletter I encourage you to do so it is completely zero cost and it provides podcast summaries and protocols in the form of brief pdfs of one to three pages Things like deliberate cold exposure a protocol for foundational fitness Protocol for deliberate heat exposure for managing dopamine for optimizing your sleep and so on and so on again completely zero cost You simply go to Huberman lab.com Go to the menu scroll down to newsletter and click on the newsletter tab And you enter your email to sign up But I should point out that we do not share your email with anybody Thank you once again for joining me for today's discussion with the one and only David Goggins and last but certainly not least thank you for your interest in science.
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