在开始，我们要提出并回答一个最经典的哲学问题。我们要解决的问题叫 “快乐陷阱”，正是它将我们引入歧途，但一切从这里开始。大家肯定知道这是什么。别急着回答。这当然是一只鸟，没人会质疑。这是一只伯劳鸟。一种中东沙漠的猛禽。这是雄鸟，从他独特的花纹能看出来。这个小家伙在整个春季，都在忙着杀虫子，将虫子穿在他领地的荆棘上，这揭示了一个最经典的哲学问题，“为什么雄灰伯劳鸟杀死虫子，并把它们穿刺起来？”大家猜猜？
(Audience) Sex.
（观众）性。
Somebody said sex. He just jumped right to the point. Yes, it turns out that that's correct. This is … exactly why he does this.
有人说是性，一下子就说到了点上。没错，他说对了。这......就是原因。
And this is because after he pokes all these bugs on thorns, then the females come in later, and they fly around, and they see which guys have the most stuff in their tree, and then they mate with the guys with the most stuff. What a shock this is!
雄鸟将虫子穿刺在荆棘上后，雌鸟会被吸引过来，在四周盘旋，她们会观察哪个雄鸟的虫子最多，然后和最多虫子的雄鸟交配。真让人吃惊！
But this helped us solve a very puzzling sociological question here in Silicon Valley during the first boom time: Why suddenly there were so many BMWs parked in trees? but we ... figured that out. Now, it's going to turn out that there's a whole orchestration of how it is that he knows how to go about doing this. This is all about him activating these instincts, or the environmental cues activating instincts so that he does things that are conducive to the biological problems of survival and reproduction.
但这解决了一个很复杂的社会学问题，出现于硅谷的繁荣初期：为什么突然间有那么多宝马停在树下？我们...找到了答案。事实证明，其实是有一整套原理，来指引雄鸟的求偶行为的。雄鸟激发自己的本能，或环境诱因激发它的本能，它的行为，有利于生存繁衍。
And so this is kind of how it is that he works: He's built by genes, but not just his body is built by genes, also his brain is built by genes, so therefore, his whole life experience is being orchestrated ultimately by the genetic code. So he has instincts that are built into his neural circuitry, but those instincts are now sensitive to environmental cues, so that's when he sees a little worm wiggling, he'll go and kill that worm. That's what he does. If he sees a mate, then he shows off or does whatever he does. But the point is that those neural circuits are sensitive to these inputs, and then what happens is his computations are run in what you and I would call "thought."
雄鸟的行为是这样运作的：它是由基因构成的，这不仅指的是它的身体，还有大脑，所以它一生的经历，最终是由遗传密码决定的。雄鸟的本能建立在神经回路中，同时这些本能对环境诱因反应敏感，所以它看见虫子蠕动时，它会杀死那只虫子。这就是它的行为。当看见雌鸟，它会表现自己，或其它本能下的行为。关键在于，神经回路对于环境输入变量反应敏感，因此它的脑内活动，我们将其视为“思想”。
It's not the kind of thought that we think through, but it's the same process ultimately, that he's essentially activating information in an ancient library built by the genetic code where he figures out what's the right moves to make. But the way he knows what to do is he has feelings, and feelings now arise in the system that compel him to do behaviors, and the behaviors he does, as we see, are circular. And the fact that they feed in now to the statistical increased likelihood of the genes being on the planet, that's why he has the thinking and the feeling and the behavior that he does; it's because they're all part of a symphony that increased the likelihood of those genes being here.
虽不是常见意义上的“思想”，但其过程别无二致，它实际上是激活了基因信息，在基因密码的古老图书馆里，它明白了正确的行动。它的感觉使它知道了怎么做，这些感觉于系统中产生，迫使它做出相应行为，如我们所见，它的行为是循环的。这些行为从统计学上看，提高了基因延续的可能性。这就是为什么它能够思考、感受，并做出相应行为；因为这些是交响曲的一部分，增加了基因延续的可能性。
Now, so as a psychologist, what I'm really most excited about is I'm excited about feelings because I have a lot of feelings - I'm sure you have feelings - and all of that's what I'm interested in is feelings. And what feelings are is something that I did not know as I was going through graduate school. So in the 1980s, if you asked a psychologist, "What are feelings, and what are they for?" they couldn't have told you, because they didn't know. So we now know that what feelings are is they're signals. They're actually evidence. But signal to the organism when something in the environment, some environmental cue, is evidence of something that's either good for the genes, or good for the statistical likelihood of genes' survival, or bad for it. So feelings are either good or bad depending upon whether or not they serve the interest, ultimately, of the substances that built them the entire machine in the first place, which is the genes.
作为一名心理学家，让我最感兴趣的是感觉，因为我有很多感觉，你们一定也有，我对人的感觉很着迷。感觉是什么呢？我研究生时并不明白。如果在上世纪八十年代，你问心理学家，“什么是感觉，感觉有什么用？”他们可能回答不上来，因为他们不知道。我们现在知道了，感觉是信号，是证明。是针对有机体的信号，当环境或环境诱因，证明这是对基因本身有利，或对基因延续性有利，抑或不利。所以感觉的好坏，根本上取决于是否符合利益，该利益属于建立了整个机制的物质，也就是基因。
So feelings are signals, and that's what they are. Now, the way these basic signals work is as follows: All kinds of creatures have a tripartite motivational system, and that is pleasure seeking, pain avoidance and energy conservation. These are the ways that creatures go about doing what it is they do in the business of life. So, the main positive incentive the creatures seek is they seek pleasure, so this thing's flying around the landscape basically with a neon sign flashing in its head, saying food, sex, food, sex, unless it's a male, then it's sex, food, sex, food.
因此感觉就是信号。这些基本信号的运作方式如下：所有生物都有三方激励机制，即寻求快乐、避免疼痛以及节省体力。这使得各种生物，得以做出各种行为。最主要的正面激励，是寻求快乐，所以这只鸟飞来飞去，脑袋里像闪着霓虹灯，上面写着食物、求偶、食物、求偶，如果是雄鸟，那么就是求偶、食物、求偶、食物。
It's pretty much the same thing. The other thing it does is that it's also seeking cues from the environment to see if there's pain that needs to be avoided, so if it's a little too cold, it'll move to where it's warmer, a little too warm, it'll move to where it's cooler. It'll look out for predators and try to avoid those. This thing is always looking to try to figure out how to increase its likelihood of survival and reproduction, either through seeking pleasurable things or avoiding painful things. It's also very careful with its energy, and so it makes the very best possible use of its forays. It tries to make sure that it gets as much stuff in the tree as it can because if it doesn't, then it's going to be much less likely for those genes to be on the planet 100 or 200 years from now. So it has to be efficient.
意思差不多。它的另一个行为，是寻找环境诱因，避免可能的疼痛，如果天气太冷，它就去暖的地方。太热，它就去凉快的地方。它留意着天敌，避免与其接触。这只鸟会一直想办法，增加自己生存和繁衍的可能性，凭借寻求快乐和避免疼痛。它也很注意节省体力，所以它充分利用每一次机会。确保自己的树上有很多虫子，因为如果它不这么做，它的基因在未来一两百年，很有可能会消失在地球上。所以它必须节约体力。
So these three things now tell us why creatures essentially do what they do. Now, what we're going to do is we're going to mess with this guy a little bit and see if we can learn something important. We're going to put him in a cage. In this cage, there's going to be two buttons. The blue button is going to be a regular old button and if he hits it, a door will open and he will be able to fly out into an aviary and start killing bugs and putting them on thorns. But the red button will be a magic button, and if he hits this button, there's going to be a trapdoor inside of this cage, and through that trapdoor is going to be a female coming into the cage, all ready to rock and roll.
这三件事解释了生物行为的初衷。现在要做的，是对雄鸟进行干扰，看看能否从中了解到什么。我们把雄鸟放进笼子。笼子里有两个按钮。蓝色的是普通按钮，如果它按了，门会打开，它就能飞出来，开始杀虫子并把它们穿在荆棘上。而红色的按钮是一个魔法按钮，如果它按了这个按钮，笼子里就会出现一个暗门，暗门里会飞出一只雌鸟，为它准备好了。
Now, I want you to think hard about which button this guy is going to be pushing. We know it's the red button because it's the pursuit of pleasure but also the avoidance of pain and the conservation of energy.
So both buttons will allow him to pursue pleasure, including the one where he can fly out into the aviary,
but it's not as efficient. It saves energy if he can hit the magic button, and that's the button he'll be hitting as soon as he figures this out. But now we're going to put him back in the cage and change things up just a little bit.
现在，我想让你们想想，雄鸟会按哪个按钮。它会按红色的，因为可以寻求快乐，避免疼痛并节省体力。两个按钮都能让它寻求快乐，包括能让它飞出鸟笼的蓝按钮，尽管这个按钮不够高效，而如果按了魔法按钮，它可以省力，所以当它明白时，它一定会按这个按钮。但我们要把它放回笼子，并做些改变。
Now, the blue button will be the female, and the red button will be the magic button. We're going to put a little glass pipe in his head, we are going to drive it down into the pleasure centers of his brain, and we're going to put in that glass pipe cocaine, and every time he hits that red button, it's going to activate the pleasure centers by flooding those centers with dopamine, and dopamine is the main chemical
that causes him to have an excited euphoria that we call pleasure. Now, let's think about which one he's going to do.
现在，按蓝色按钮会有雌鸟，而红色还是魔法按钮。我们把小玻璃管放入他脑袋里，放在它大脑的快乐中枢，在玻璃管中加入可卡因，这样每当它按红按钮时，它的快乐中枢将被激活，让大脑中枢充满多巴胺，多巴胺这种物质，能让它产生欣快感，即我们所说的快乐。现在想想它会按下哪个按钮。
We know that he's going to hit the red button, and the reason why is because he's going to save energy in the process; in fact, if we keep putting cocaine in that, he's going to keep hitting that button so often
that even if he gets hungry and even he gets thirsty and very tired and even if there's females in the cage, he won't even look at her. What he's going to do is keep hitting that red button, and in about 10 to 12 days, he'll be dead. So I know that you folks have heard this kind of thing before. You know that this is an extraordinary trap, but I want you to pause to consider from the subjective point of view what's actually taking place inside that animal's mind.
它还是会按红色的，因为它想在这一过程中节约体力；事实上如果不停往玻璃管里加可卡因，它会更频繁地按红按钮，甚至当它又饥又渴且疲惫时，或者雌鸟就在笼子里，他也不会看她。它只会不停地按红色按钮，在10天到12天后，它会死亡。你们之前也听说过这种事。知道这是一个高超的陷阱，但我想让你们停下来，从主观角度思考一下，这只鸟脑子里到底发生了什么。
What he's actually doing is he's thinking and feeling that he's being extremely biologically successful when in fact, he's self-destructing. That's useful. What we've done is by messing with the environment, we've misguided the instincts and we've hijacked them so that now this creature thinks it's doing a good thing when in fact, it's doing a very destructive thing. Now, it's not just cocaine. We all know about the ravages of drug addiction.
事实上它不过是在思考和感觉，生物学方面，它已经很成功了。但事实上它在自我毁灭。这是有用的。我们所做的只是干扰环境，误导并劫持它们的直觉，所以现在这只鸟认为它在做有益的事，但事实上它在做的事情颇具毁灭性。不只是可卡因。我们都知道毒瘾的危害。
But we're going to talk about something else. Here's me on my front porch, and this is the scene that takes place every once in a while when I walk out and I let the porch light on. And what happened is that these moths are designed by nature to fly to the light; in fact, they're designed to fly to the moon or celestial objects, to use those for navigation. But if they do that, if they're looking for the brightest thing in the sky and the brightest thing in the sky at the nighttime is my porch light and they keep hitting the porch light, getting disoriented and disturbed, and then they flutter down and hit it again and again and again, eventually they're going to die, okay? So anytime we use a super normal stimulus, a stimulus that is not supposed to be in the environment, that is not characteristic of that animal's natural history, we run the threat that that creature is going to make huge mistakes, potentially self-destructive, maybe even fatal.
但现在我们聊聊另一件事。画上的是我，站在门廊前，这是时常会有的情景，发生在我出门并打开门廊灯时。紧接着，这些飞蛾会本能地飞向灯光。事实上，它们的天性是朝着月亮等天体飞行，用光源来导航。但如果它们这么做，去寻找天空中最亮的东西，而晚上天空中最亮的东西，是门廊灯，它们不断扑向门廊灯，迷失方向并被干扰，然后扑腾一阵，再继续扑向灯光，最后便死亡。我们每次都使用很正常的刺激因子，这些刺激本不应该存在于它的环境中，也不是该动物在自然中生存的要素，随之产生的威胁使这个动物犯下大错，这样的错误可能是自毁的，甚至是致命的。
Now, this is a very scientific pie chart about everything everybody's eating. We know what people are eating today. They're eating enormous quantities of meat, fish, fowl, eggs, dairy products, oil, salt, sugar; they're eating burgers, pizza, hamburgers, etc. know they're doing all these things - extremely rich food - and this rich food is clogging up people's arteries, making them obese and getting them in serious trouble. Pick a steady, any steady, and all we have is a little slice of the green, we have a little bit of healthy food that people are eating, but mostly they're staying away from unprocessed whole natural plant food, which is what this organism thrives on and what it does best.
这是一张非常科学的人类饮食饼图。我们知道现代人吃什么。我们吃大量的肉、鱼、家禽、鸡蛋、奶制品、油、盐和糖，还有汉堡比萨等等。我们知道人们摄入高脂肪的食物，而这些食物会堵塞动脉，使人肥胖，产生健康问题。无论是哪个研究都说，我们很少吃蔬菜，很少吃健康食品，最主要的是人们不吃那些未经加工的天然植物食品，而这些食品恰恰是为身体提供活力的。
Now, here's what we call the "dietary pleasure trap," and this is a chart out of Dr. Goldhamer's in my book by that same title, The Pleasure Trap. And what's happening here is we're seeing that in the first of the five sections, we're seeing how we're supposed to have relationship to food, that we're actually supposed to be enjoying our food in a normal range; but then in the second phase, what we're going to do is we're going to introduce supernormal food, food that is hyperconcentrated, where there's far more energy or calories in it per bite; and as a result, what's going to happen is there's going to be a lift in the dopamine circuitry.
这张图被称为“饮食快乐陷阱”，它来自戈德海默博士的同名著作《快乐陷阱》在这张图上，最前面五个区域，展现了人与食物应有的关系，我们对食物的享受应处于正常区间；但在第二阶段，我们引入超正常类食物，如高浓缩食物，每吃一口都提供更多能量或卡路里，使得多巴胺分泌在大脑回路中显著增加。
I have to say I've never liked this chart. Here we go. This is a better chart. Now, this is how this is going to work. You see in phase one, this is whole natural foods; these are the foods we were designed by nature to eat, and we're supposed to like them, and we do. However, in phase two, if you introduce junk food, all the foods that people really love, if you introduce those foods, what's going to happen is there's going to be a lift in the dopamine circuitry because that food is richer, there's more calories per bite. Once we strip away all the healthy fiber and water and minerals and vitamins from food and we leave just behind super concentrated food, like oil, sugar, salty materials, cheese, etc., all these kinds of really rich foods, what's going to happen is there's going to be a lift in the experience and the individual is going to say that is great - there's a more energy per bite here, this must be the right thing to do.
其实我并不喜欢这张图。我这儿有张更好的。整个过程是这样的。第一阶段摄入纯天然食品；那些我们在本能下选择摄入的，应该喜欢，且确实喜欢的食物。然而第二阶段，如果引入人人爱吃的垃圾食品，吃了垃圾食品后，结果是，多巴胺大量分泌，因为这些食物富含脂肪和卡路里。一旦食物中的健康纤维、水、矿物质和维他命被剔除，只剩下超浓缩食物，只包含油、糖、盐、奶酪等，所有这些高脂肪的食物，摄入后幸福感会得到提升，吃的人会说感觉很好，每一口有更多的能量，这样吃准没错。
Now, what's going to happen is you might say, "Well, that's great. That's a nice high to live on. Why don't we just live there? If it cost me a few years, if it cost me being overweight, I get a little bit sick, look at how much more pleasure I get." But we don't get more pleasure, because as we see, what's going to happen is we'll get used to it. Whenever you have a very intense stimulus that's outside of the normal bounds of stimulation, what's going to happen is the brain and the sensors are going to get dulled, they're going to defend themselves against that high intensity stimulus, and they're going to back it down; and we're going to wind up in a process that we call "habituation," or "neural adaptation," where we'll get used to it. This is what happens if you go into somebody's house at Christmas time and smell the great Christmas tree and it smells great for about 15 minutes, and then you get used to it, okay?
你可能会说“那很好啊，这么高的幸福感，何不选择这样的饮食呢？如果我寿命减少，超重，得一些小病，至少我得到了许多快乐啊。”但我们并不能得到更多快乐，因为我们会习惯这种快乐。每当有一个刺激因素，超过了正常范围，结果是，你的大脑和传感器会麻木，它们会抵御高强度的刺激，然后放弃；我们最终会进入“习惯化”，或者”神经适应“的过程，对此强刺激习惯。比如圣诞节去别人家时，闻到圣诞树的味道，香味在十五分钟后，就无迹可寻了，对吧？
And so, that's what happens at stage three. So stage three is now we have habituated to this very rich food, and now we're getting about the same amount of pleasure as we always got from food, except that now we're eating food that's super rich. And now, here's the problem: Now, we wind up with things like obesity, diabetes, heart disease, cancer. These are the problems that we start to see. And now, this is about the time that you may get lucky, where you hear a John McDougall, a T. Colin Campbell, a Neal Barnard, a Dean Ornish, you hear a Caldwell Esselstyn, you hear someone that can help you go the right direction and you recognize, "I know what I need to do now. I need to go this direction instead of that direction."
而习惯化就发生在第三阶段。在第三阶段我们习惯了高脂肪食物，我们持续获得同等快乐，快乐源于食物。只不过我们的食物很油腻。问题就在这：我们深陷肥胖症、糖尿病、心脏病和癌症。这时我们才发现问题所在。这时的你也许运气不错，从约翰·麦克杜格尔，科林·坎贝尔，尼尔·巴纳德，迪安·奥尼什，考德威尔·埃塞斯廷那里，得到帮助，遵从建议并选择正确方向，你认识到，“我知道现在要做什么了。选择这个方向，而不是那个。”
But when we do, when we go towards healthy food, we see what happens - we go to stage four. So now we have the answer to the question that we started with: If we knew the right thing to do, why is it so difficult to do? The reason is when you start at stage one and go to stage two, when you do the wrong thing, it feels right; and when you're at stage three and you go to stage four, you do the correct thing and it feels wrong. Your motivational system is spun 180 degrees against this problem. Every instinct in you is telling you to seek the most pleasure for the least pain and the least effort, but when you do that in the moderate environment, you're taking in cues that are fooling the system and pulling us right into what we call the pleasure trap.
但实际开始吃健康食物时，就来到了第四阶段。现在就能回答开讲时提出问题了：明白了正确做法，但为何很难真正做到？因为当你位于第一阶段，并朝第二阶段进行时，行为是错的，但你感觉很对；当你位于第三阶段，要到第四阶段时，你做了正确的事，可你感到不对劲。你的激励系统发生了180度的转变。你的每个本能，都让你以最少的痛苦和努力换取最多的快乐，但你在物资充足的环境里这样做，就接纳了欺骗激励系统的诱因，掉进了所谓的“快乐陷阱”。
Now, how do we get out of this? What we do is we go through the stage four to stage five, that's essentially recovering, and if we do that, we get more and more sensitive, the food tastes better. The problem is that takes several weeks to accomplish that, and that's a several week journey that very few people will ever make. So in order to do that, we have to have a few tricks that can help us. Here's the first trick I have. First trick is a glass of water, and this is not "Drink eight glasses of water a day."
That's not the point. I'm talking about going on just water for, say, 24 hours. If you do that, after you've cleaned out the last tofu that you could eat in the cupboard - I did that on Saturday night - a good thing to do is to go all day Sunday, and don't eat all the way till dinnertime, because as you do that, the taste buds get increasingly sensitive, and then healthy food will taste better. Putting any system under deprivation for a while is a very good way to recover sensitivity.
那如何摆脱这一情况？要做的是从第四阶段到第五阶段，即恢复阶段，这样做后，我们会更加敏感，觉得食物也更加美味。问题在于这一过程需要几周时间，而很少有人能将这几周的旅程坚持下来。要坚持下去，得有一些技巧来帮助我们。这是第一个技巧。是一杯水，不是指“一天喝八杯水”，不是的。我说的是24小时内只喝水，如果你做到了，就在你吃完橱柜里最后一块豆腐后——我也在周六晚试过——那接下来，是在周日晚饭前都不吃东西，当你这样做后，味蕾会更加敏感，健康食物尝起来更美味。剥夺身体摄入一段时间，是恢复敏感性的好方法。
Another trick is this - it's more complicated - we take juice, something like carrot and apple juice or something like that, and we use juice for two or three days and do a juice fast. Again, what we're doing is we're taking all the fat and salt receptors offline, and so we're just surviving on effectively the sugar that comes from the juice. This is another way to take those sugar - excuse me - the fat and salt receptors, give them a break and make it possible for us to recover our sensitivity. There's other ways, other places to get support. There's websites: TrueNorthHealth.com, DrMcDougall.com, PCRM, Dr. Barnard's group, T. Colin Campbell, Engine 2. These are all places that have terrific free materials - tips, recipes - all kinds of things that can help you.
另一个更复杂的技巧是，使用果汁，如胡萝卜汁或苹果汁等，在两到三天内只喝果汁，以此禁食。这同样是让脂肪和盐的受体暂停运转，我们的生存，就依靠果汁中的糖。这种方法也作用于脂肪和盐的受体，受体在稍做休息后，才有可能恢复敏感性。还有一些地方和途径提供了帮助。如这些网站，TrueNorthHealth.com, DrMcDougall.com,美国医师医药责任协会，巴纳德博士的团队，科林·坎贝尔以及引擎2饮食法。它们都提供了很棒的免费资料，建议及食谱——这些都能帮到你。
But if that's not enough, if you need experiences, these places also have wonderful experiences where you can join other people and have the experience of eating healthy food in a supportive environment, and what happens is that people end up feeling really good, and then they hold hands and sing songs - not really, just kidding. But people do feel great as they go through these transformative experiences, and this is another way to help support your journey in trying to make your todays better and your tomorrows more secure. If you do that journey, you will get to have the life you deserve. Thank you very much. Thanks for coming.
但如果这些还不够，你想了解一些经验，那这些地方也能满足你，你可以参与进去，去体验健康饮食，在互帮互助的环境里，结果是人们的感觉会很好，他们还会手拉手唱起歌来——开个玩笑。但人们在经历这些变化时，的确会有很棒的感觉。这也是另一种助你完成旅程的途径，让你有更美好的今天和更有安全感的明天。如果你走完这趟旅程，你会过上值得拥有的生活。非常感谢你们的到来。返回搜狐，查看更多