10大健康行为准则概览与早晨水合排尿唤醒机制
Intro & The 10 Protocols: An Operating Manual for the Human Body
“There have been a lot of studies on people after 6 p.m. on devices getting artificial LED exposure.”
有很多关于人们在晚上6点后使用电子设备、接受人造LED光照射的研究。
There have been a lot of studies.
"on people" 修饰 studies，"after 6 p.m. on devices getting artificial LED exposure" 作为后置定语或者伴随状语修饰 people，指出这些人所处的时间（晚上6点后）、状态（使用设备）以及动作（接受人工LED光照射）。
重点是抓住 "studies on people"，后面的 "after 6 p.m.", "on devices", 和 "getting..." 都是用来限定这些 "people" 的行为状态。
“Many studies have looked at people who are exposed to artificial LED light from devices after 6 p.m.”
“But the problem is most things are designed to make people do less of what's good for them.”
但问题在于，大多数事物的设计初衷都是为了让人们减少做对自身有益的事情。
“They're the ones that are going to move the needle the most in terms of one's mental health, physical health, and performance.”
它们（这10个行为准则）是在改善个人心理健康、生理健康和表现方面最能带来实质性改变的因素。
“If there was one simple free thing that you could do to help us, my team, everyone here to keep this show free, to keep it improving year over year and week over week, it is just to hit that subscribe button.”
如果有一件简单、免费的事情你能做，来帮助我和我的团队以及这里的每一个人保持这档节目免费，并让它年复一年、周复一周地不断改进，那就是点击那个订阅按钮。
“If you've ever woken up 1 minute before your alarm clock, it's because the cortisol awakening response is heavily entrainable, meaning it can be matched to an external stimulus.”
如果你曾经在闹钟响的前1分钟醒来，那是因为皮质醇觉醒反应具有极强的可驯化性，意思是它可以与外部刺激相匹配。
“If this peak is not as high, and this is kind of like a medium or flat—what they call a flattening of the cortisol curve—you see shorter lifespan, less recovery from every kind of illness, and these stress bouts last a very long time because they're riding on a higher baseline.”
如果早晨这个峰值不够高，处于中等或平坦水平——也就是所谓的“皮质醇曲线变平”——你会看到寿命缩短、对各种疾病的恢复能力下降，而且这些压力发作会持续很长时间，因为它们是叠加在一个更高的基线之上的。