1.Introduction
1.介紹

You're listening to thekeys to healthier living, unlocking your full potential, a
你在傾聽健康生活的鑰匙，釋放你的全部潛能，一個

Himalayalearning audio course. So you may be wondering who I am. I'm dr. Beth Fraydi'sand assistant professor of physical medicine and rehabilitation at the Harvardmedical school. A trained physiatrist as well as a certified health andwellness coach.
喜馬拉雅學習音頻課程。所以你可能想知道我是誰。我是Beth Fraydi博士，哈佛醫學院物理醫學和康復助理教授。訓練有素的理療師和認證的健康和健康教練。

My expertise isin lifestyle medicine and empowering people like you to reach their optimallevel of wellness through adopting and sustaining healthy habits in theirlives. After decades of training, I found that health and wellness coaching isa collaborative process. And as your coach will be exploring the most essentialelements that you need for healthy living.
我的專長是生活方式醫學，通過在生活中采用和維持健康的習慣，使像你這樣的人達到最佳的健康水平。經過幾十年的培訓，我發現健康和健康指導是一個協作的過程。當你的教練將探索你健康生活所需的最基本要素時。

You may bewondering how I got into lifestyle medicine and why I'm so passionate aboutwellness. Well, it goes back to one patient, one patient in particular, and Ihave all the rights to share all the details. Tales of this particular patient.I tell you about a gentleman who at the age of 52 was overweight, overworked,overstressed.
你可能會想知道我是怎麼進入生活方式醫學的，為什麼我對健康如此熱衷。好吧，這要追溯到一個病人，特别是一個病人，我有權分享所有細節。這個病人的故事。我告訴你一位先生，他52歲時超重、過度勞累、壓力過大。

He was in NewYork city, businessman running his own company that he had inherited from hisfather, world and a life ran around that business and all of his clients interms of eating. He ate fast and he ate fast food. Anything he could find onthe corner of the streets in New York, this would be burgers,
他在紐約市經營著自己的公司，這家公司是他從父親那里繼承下來的，在飲食方面，世界和生活圍繞著這家公司和他的所有客戶。他吃得很快，他吃了快餐。他在紐約街角能找到的任何東西，都是漢堡，

French fries, hot dogs,pretzels, and he loved his sweets.
炸薯條，熱狗，椒鹽卷餅，他喜歡他的糖果。

Cookies cakes,candies. He stashed some in his middle drawer at work chomping on them, suckingon them throughout the day for an extra sugar high. He didn't sleep much if atall, any stressed a lot. That's that stress eating didn't manage stress. Well,just kept stressing. Although he was a fantastic athlete, was a great soccerplayer, basketball player, baseball player in high school at this time in hislife.
餅干，蛋糕，糖果。他在工作時把一些放在中間的抽屜里，大口大口地吃，一整天都在吮吸它們，以獲得額外的高糖。他睡得不多，壓力很大。那就是壓力飲食不能控制壓力。嗯，只是一直在緊張。雖然他是一名出色的運動員，但在他生命中的這個時候，他還是一名偉大的足球運動員、籃球運動員、棒球運動員。

Middle-age hereally didn't do any exercise at all. Well, that's not quite true. He did onething. And that one thing you may be wondering. What kind of activity this NewYork city businessman might do. Some of you are guessing coughing. Some, if youwere saying walking, some of you are saying swimming, but it's not those.
到了中年，他真的一點也不鍛煉。嗯，那不是真的。他做了一件事。還有一件事你可能會想知道。這個紐約商人會做什麼樣的活動。你們有些人在猜測咳嗽。有些人，如果你說散步，有些人說遊泳，但不是那些。

He sprinted maddashes sprinting. These would happen on occasion, different days of the week,but always at the same time. 11. Oh 7:00 PM. That's when the sprint began. Itsprints at 1107 because he knew from park Avenue to grand central station tooka specific amount of time. And for him to make the last train home, he had toleave his office at 11:07 PM.
他瘋狂地衝刺。這種情況有時會發生，一週中不同的日子，但總是在同一時間發生。11.哦，晚上7點。就在那時，衝刺開始了。因為他知道從公園大道到中央車站需要一段特定的時間，所以它在1107點衝刺。為了趕最后一班火車回家，他不得不在晚上11:07離開辦公室。

I one of thesemad dashes, he experienced a little pressure. Pain in his chest, no pain, nogain. He forged forward. He made the train resting on his chest. He had numbnessand tingling down his left hand into his fingertips. He was short of breath andsweaty hail. When his wife. To flee picked him up at 11:32
我在這些瘋狂的衝撞中，他經歷了一點壓力。胸口疼痛，没有痛苦，就没有收獲。他奮力向前。他讓火車靠在胸前。他有點麻木，左手伸向指尖。他呼吸急促，渾身冒汗。當他的妻子。他在11:32被抓了起來

PM, as per usual.
下午好，照常。

She a teacherwith no medical experience whatsoever took one. Look at him and raised him tothe local emergency room where he completed his massive myocardial infarction,heart attack and subsequent middle cerebral artery infarct. Stroke, leaving himparalyzed on the left side of his body. That's one day in the life of this 52year old gentlemen.
她是一個没有任何醫療經驗的老師。看看他，把他帶到了當地的急診室，在那里他完成了大面積心肌梗塞、心臟病發作和隨后的大腦中動脈梗塞。中風，使他身體左側癱瘓。這是這位52歲的紳士生活中的一天。

And I know thestory so well, especially the candies in the middle drawer at work becausethat's my dad and I was 18 years old. When this happened. I was a freshman atHarvard. Going to study economics to take over that very same company that hehad inherited from his father. I was going to be the third generation to runthis financial company, but that day changed everything.
我對這個故事非常了解，尤其是工作時中間抽屜里的糖果，因為那是我和我爸爸18歲的時候。當這件事發生的時候。我是哈佛大學的新生。去學經濟學去接管他從父親那里繼承的那家公司。我本打算成為這家金融公司的第三代人，但那一天改變了一切。

Uh, I became apre-med and made a complete career swap. My father, fortunately made a completelifestyle change and a complete recovery except for fine motor movement in hisleft hand. So he couldn't really manipulate coins, but he. Was able to changehis life around for the better. And if you asked him, he would say his bestyears were his years after his stroke and heart attack.
呃，我成為了醫學預科生，並完成了職業互換。我父親，幸運的是，他的生活方式完全改變了，完全康復了，除了左手的精細運動。所以他不能真的操縱硬幣，但是他。使他的生活變得更好。如果你問他，他會說他最好的幾年是中風和心臟病發作后的幾年。

When he learnedhow to lead a healthy, happy life, he changed his diet to be consistent withthe Harvard healthy plate. So half vegetables and fruits, a quarter, a wholegrain and a quarter healthy protein. Avoiding red meat. He also startedexercising regularly one half hour, five days a week on his stationary exercisebike, which I still have.
當他學會如何過上健康快樂的生活時，他改變了自己的飲食習慣，使之與哈佛健康餐相一致。所以一半蔬菜和水果，四分之一，一整粒谷物和四分之一健康蛋白質。避免吃紅肉。他還開始定期鍛煉，一週五天，一個半小時，騎著他的固定健身車，我現在還在用。

He slept atleast seven hours fully and he changed his work hours to be 10:00 AM to 2:00 PMso that he could actually enjoy meals and relationships at home. His stressresiliency technique, no longer involved. Yelling and eating fast food andsweets, he would debrief and take walks with my mom. And it was at that timethat I started this journey in learning continual learning about healthy livingand healthy lifestyles.
他至少睡了7個小時，把工作時間改為上午10點到下午2點，這樣他就可以在家里享受美食和人際關系了。他的壓力恢復技術，不再涉及。他一邊大喊大叫，一邊吃快餐和糖果，一邊聽取彙報，一邊和我媽媽散散步。正是在那個時候，我開始了這段旅程，學習關於健康生活和健康生活方式的持續學習。

And the reasonthat I contribute every day in some way. Is because I would love for people toavoid the fate of my dad.
我每天都在做貢獻。是因為我會為愛的人逃避爸爸的命運。

Wellness has alot of different meanings for people. When I speak about wellness, I am talkingabout a healthy body, a peaceful mind, and a joyful heart, all three components.Body mind and soul in medicine, we are definitely focusing on the body and morerecently on the mind and the brain in the past few years, the idea of the souland really nourishing your soul with a sense of purpose has been backed up withscience.
健康對人們有很多不同的含義。當我談到健康時，我指的是一個健康的身體，一個平和的心靈，一個快樂的心，所有這三個組成部分。在醫學上，我們絕對關注的是身體，最近幾年我們關注的是精神和大腦，在過去的幾年里，靈魂和真正滋養靈魂的理念已經得到了科學的支持。

So everythingwe're going to go over today and everything I talk about in lifestyle medicineis in fact, evidence-based meaning there's research. There are scientificstudies, randomized controlled trials. In some cases there's longitudinalstudies, there's prospective and retrospective studies that will back up thefindings of the six keys that we review in this course.
所以我們今天要回顧的所有事情，以及我在生活方式醫學中所談論的一切事實上都是以證據為基礎的，這意味著有研究。有科學研究，隨機對照試驗。在某些情況下，有縱向研究，有前瞻性和回顧性研究，將支持我們在本課程中回顧的六個關鍵點的發現。

So basically.Wellness is bringing your best self forward. In a peaceful, joyful way.
所以基本上。健康是把你最好的自我推向前進。以和平、快樂的方式。

You may bewondering what's the overall plan for this course and how will each of thesesix keys to unlocking your full potential be organized? So here we go. Theoverall plan for the course is to one, define each key. And each key is aparticular focus of lifestyle medicine. And then we're going to talk about whyit's important to, how can you cultivate each key into your life to positivelyimpact your own health and the health of those around you.
你可能想知道這門課的總體計劃是什麼，這六把鑰匙中的每一個如何組織起來，以充分發揮你的潛能？我們開始吧。課程的總體計劃是一個，定義每個關鍵點。每一個關鍵點都是生活方式醫學的重點。然后我們將討論為什麼這很重要，你如何培養你生活中的每一把鑰匙，從而對你自己和週圍人的健康產生積極的影響。

And three, thinkabout the key in the context of your work and your lived experiences to makethe lessons actionable. So we're gonna one define to cultivate and three takeaction. Now you're saying, or asking yourself or asking me, what are these sixkeys? So let's go over them. One stress resiliency to the power of movement.
第三，在你的工作和生活經歷的背景下思考關鍵，使課程變得可操作。所以我們要一個定義去培養，三個采取行動。現在你在問自己，或者問我，這六把鑰匙是什麼？讓我們來看看。一種力量的彈性。

Three nutritionfor sleep five social connection, six growth mindset. Here are my current thoughtson healthy lifestyles and what I hope you get out of this course. I hope youlearn about each of the six keys, the central parts of each more over. I hopeyou do. You take away a new way of approaching yourself
睡眠三營養五社交六成長心態。以下是我目前對健康生活方式的看法，我希望你能從這門課程中得到什麼。我希望你能了解這六個鍵中的每一個，每一個鍵的中心部分。我希望你能。你用一種新的方式接近自己

and your life.
還有你的生活。

I call this thecoach approach. I want you to start to coach yourself with these six keys. Soas we review each key, take in the information, take some notes, write down somecritical pieces that resonate with you. But remember this, you are your ownbest coach. And what do I mean when I talk about the coach approach, I have aspecific mnemonic I want to share.
我稱之為教練方法。我要你開始用這六把鑰匙來訓練自己。因此，當我們回顧每一個關鍵點，吸收信息，做一些筆記，寫下一些與你產生共鳴的關鍵部分。但請記住，你是你自己最好的教練。當我談論coach方法時，我有一個具體的記憶法想和大家分享。

See, I want youto be constantly curious in your life about yourself, about the world aroundyou. And in this course about the six keys, of course. Oh, openness. Love foryou to go through life open and non mental AE appreciative. I'd love it. Freeto appreciate the beauty you see around you and the beauty that dwells insideyou.
你看，我希望你在生活中不斷地對自己，對你週圍的世界充滿好奇。當然，在這門課上，關於六把鑰匙。哦，坦率。愛為你走過人生的坦蕩和非精神的AE欣賞。我很喜歡。自由地去欣賞你所看到的你週圍的美和你內心的美。

Looking for thepositive, looking for the awe, the wonder in your own world. Is key. So we havecuriosity, openness appreciation. We're spelling coach, by the way, this is amnemonic, very important as the second C it's compassion. I want you to havecompassion for people around you, but get this wants you to have compassion foryourself.
在你自己的世界里尋找積極，敬畏，奇跡。是關鍵。所以我們有好奇心，開放的欣賞。我們是拚寫教練，順便說一句，這是一個記憶法，和第二個C很重要，它是同情心。但我要同情你週圍的人。

We all makemistakes. We all struggle, but we need to be able to use mishaps to reachhigher ground. We need to allow ourselves some time to weep, allow ourselvessome time to rejoice and others get the same kind of allowances. Lastly, in ourcoach, mnemonic of course, as an H. And that's honesty. You need to be honestwith yourself and with those around you.
我們都會犯錯。我們都在奮鬥，但我們需要能夠利用災難達到更高的境界。我們需要給自己一些時間去哭泣，給自己一些時間去高興，而其他人也會得到同樣的津貼。最后，在我們的教練里，記憶當然，作為一個H。這是誠實。你需要對自己和週圍的人誠實。

So truly in thiscourse, I'd like you to learn the material and the evidencebased behind the sixkeys of stress, resiliency, movement, nutrition, sleep, social connection, andgrowth mindset. But moreover, how to treat yourself and others in this coach.Approach way.
所以，在這門課上，我希望你能學習壓力、彈性、運動、營養、睡眠、社會關系和成長心態六大要素背后的材料和證據。更重要的是，在這個教練里如何對待自己和他人。接近方式。​