And you might be a little bit surprised at what these four things are.

你可能會對這四件事感到有點驚訝。

These won't be the typical things that people recommend that you can do to improve your English learning.

這些並不是人們建議你為提高英語學習而做的典型事情。

Are you interested?

你感興趣嗎？

Are you curious now as to what I'm going to talk about?

你現在好奇我要講什麼了嗎？

Well, here we go.

好了，我們開始吧。

Number one, go for a walk.

第一，出去走走。

I know, you thought I was going to say write vocabulary down on cue cards or watch videos five times in a row, but no, go for a walk.

我知道，你以為我會說把詞彙寫在提示卡上或連續看五遍影片，但不是，是去散步。

Or any other form of exercise actually.

或任何其他形式的運動。

Walking and exercise has been proven to increase your ability to think clearly.

事實證明，散步和鍛鍊可以提高你清晰思考的能力。

It's been proven that it's just good for your ability to remember things and to solve problems.

事實證明，這對提高記憶力和解決問題的能力大有裨益。

And learning a language is all about that.

而學習一門語言的意義就在於此。

So number one, go for a walk or engage in any other kind of physical activity.

所以，第一，去散散步或參加任何其他類型的體育活動。

If you want your brain to work better, you have to get your body in shape.

如果你想讓大腦更好地工作，就必須讓你的身體更健康。

I'm actually out for a walk right now.

其實我現在正在外面散步。

It's a little colder than I expected, but I think that it's good for my brain.

天氣比我想象的要冷一些，但我覺得這對我的大腦有好處。

The cold and the blood flow, the increased blood flow and everything that I'm experiencing I think will help me think better.

我認為，寒冷、血液流動、血流量增加以及我所經歷的一切，都有助於我更好地思考。

So number one, go for a walk or do some other kind of physical activity.

所以，第一，去散散步或做一些其他的體育活動。

Number two, get a good night's sleep.

第二，睡個好覺。

Sleep is this important thing that helps our brains process the things we experienced the day before.

睡眠很重要，它能幫助我們的大腦處理前一天經歷的事情。

So if you've spent the day doing a variety of things and learning some English, sleep is actually a good way to help you remember the things that you have learned.

如果你一整天都在做各種各樣的事情，學了一些英語，睡眠其實是幫助你記住所學知識的好方法。

We're not 100% sure what happens when we're sleeping, but we do know...

我們不能完全確定我們睡覺時會發生什麼，但我們知道...

Whoa, that person probably could have used a bit more sleep.

哇，那個人可能需要多睡一會兒。

Their tires spun when they took off.

他們起飛時輪胎打滑了。

What was I saying?

我剛才說什麼來著？

We don't fully understand what sleep does, but we know that sleep is incredibly important for healing our bodies and for processing and storing the information that we learned the day before.

我們並不完全瞭解睡眠的作用，但我們知道，睡眠對於治癒我們的身體以及處理和儲存前一天所學的資訊來說，是非常重要的。

So number two, the second thing you should do is try to get a good night's sleep or even try to get a nap in here or there.

所以，第二，你應該做的第二件事就是儘量睡個好覺，甚至在這裡或那裡打個盹。

I do that.

我就是這麼做的。

I think that helps quite a bit.

我認為這很有幫助。

Sometimes when I have something difficult to do, if I have time, I'll have a little nap beforehand and then I can just think clearer and do a better job when I do that task.

有時，當我要做一件很難的事情時，如果有時間，我會事先小睡一會兒，然後在做這件事時，我就能想得更清楚，做得更好。

So number two, get a good night's sleep.

所以第二點，要睡個好覺。

Number three, eat healthy food.

第三，吃健康的食物。

We, again, do not fully understand the relationship between eating healthy and how that affects the brain, but we do know this.

同樣，我們並不完全瞭解健康飲食與健康飲食如何影響大腦之間的關係，但我們知道這一點。

When you eat healthy, when you have plenty of vegetables and fruit and you eat the food you are supposed to eat, somehow it makes your brain work better.

當你吃得健康時，當你有大量的蔬菜和水果時，當你吃你應該吃的食物時，不知何故，它會讓你的大腦工作得更好。

It might have something to do with all of your gut biome.

這可能與你的腸道生物群有關。

There's a pretty high end term for you, but somehow the food we eat affects how well our brain works.

對你來說，這是一個相當高端的術語，但不知何故，我們吃的食物會影響我們大腦的工作狀態。

If you don't believe me, think about this.

如果你不相信我，請想一想這個。

When you eat badly, it can sometimes make you tired and just want to do nothing all day or you can't think clearly because you ate seven cookies.

當你吃得不好時，有時會讓你感到疲倦，只想整天無所事事，或者因為吃了七塊餅乾而無法清晰思考。

I've done that before.

我以前也這麼幹過。

So when you eat badly, you've probably noticed it affects your brain.

當你吃得不好時，你可能已經注意到它會影響你的大腦。

So try to eat healthy.

所以要儘量吃得健康。

Look for five to seven vegetables a day, maybe one or two pieces of fruit.

每天要吃五到七種蔬菜，或許一兩個水果。

I don't know all the details for what you should do to eat healthy, but I do know.

我不知道你應該怎樣做才能吃得健康的所有細節，但我知道。

Number three, eat healthy and your brain will work better and learning English will work better as well.

第三，吃得健康，你的大腦就會更好地工作，學習英語的效果也會更好。

Number four, take a break.

第四，休息一下。

Sometimes you spend too much time learning English.

有時你花太多時間學習英語。

Do you think that's even possible?

你認為這可能嗎？

You should take a break every once in a while.

你應該偶爾休息一下。

I like to look at it this way.

我喜歡這麼看。

If you work hard learning English four, five, six days a week, maybe you should take a day off.

如果你一週有四、五、六天都在努力學習英語，也許你應該休息一天。

It might just be a good idea to not study English for a day.

一天不學英語也許就是個好主意。

It gives your brain a little bit of a break and maybe it even allows you again to process the things that you have learned on the previous day.

它可以讓你的大腦稍作休息，甚至可以讓你再次處理前一天學到的東西。

So I wouldn't say take a break every other day.

所以，我不會說每隔一天就休息一次。

I would say think about your week, think about what works for you.

我想說的是，想想你的一週，想想什麼適合你。

Maybe study English Monday through Friday, take a break on Saturday and Sunday and start again on Monday, or do six days, take a break and start again.

也許週一到週五學習英語，週六和週日休息一下，週一再開始，或者學習六天，休息一下再開始。

Taking breaks, it's just a good thing.

休息是件好事。

You can do other things that day.

那天你可以做其他事情。

You can do something physical that day and then maybe your brain will work better the next day when you start learning English again.

當天可以做些體力活，第二天再開始學英語時，也許你的大腦會更好用。

So number four, take a break.

第四，休息一下。

Sometimes during my live streams people will ask, what makes you happy?

有時在我的直播中，人們會問，是什麼讓你感到快樂？

And it's kind of funny, but the things that I recommended in this video to help you become better at learning English are also the things that make me happy.

有趣的是，我在影片中推薦的幫助你更好地學習英語的方法，也是讓我感到快樂的方法。

I'm the happiest on a day where I have gone for a walk, where I have eaten healthy food and where I have gotten a good night's sleep the night before.

我最開心的一天是散步、吃健康的食物、前一天晚上睡得好。

For some reason when I do those three things I just feel better.

出於某種原因，當我做這三件事的時候，我就會感覺好多了。

I'm in a more positive mood.

我的心情更積極了。

I'm friendlier to the people around me.

我對周圍的人更加友善。

And I'm sure that it has the same reasons as to why it makes you better at learning English.

我相信，它也有同樣的理由讓你更好地學習英語。

When you get a good night's sleep, when you eat healthy, when you go for a walk and get some exercise, it just makes you a healthier, happier person and just able to do a lot of stuff better.

睡得好，吃得健康，出去散散步，做做運動，這些都會讓你變得更健康、更快樂，能夠更好地做很多事情。

So anyways, I guess that's four things and a little reflection.

總之，我想這就是四件事和一點反思。

I hope that helped you a little bit this week.

希望本週對你有所幫助。

Hopefully you can think about how to get better sleep, how to eat better food, how to find some time to do some exercise, and hopefully all those things will improve your English learning.

希望你能想想如何睡得更好，如何吃得更好，如何抽出時間做些運動，希望所有這些都能提高你的英語學習水準。

Thanks for watching.

感謝觀看。

I'm Bob the Canadian.

我是加拿大人 Bob。

Remember, if you aren't a subscriber, please click that red subscribe button.

請記住，如果你還沒訂閱，請點擊紅色的訂閱按鈕。

Give me a thumbs up if this video helped you learn a bit more English.

如果這部影片能讓你學到更多英語，請為我按讚。

And if you have some time, there's always more English lessons to watch.

如果你有時間，還可以觀看更多英語課程－ㄡ

Bye.

再見。