Hello everyone.

大家好

Welcome back to the Boost English podcast.

歡迎回到 "提升英語 "播客。

I'm Olivia, your host for today.

我是奧利維亞，今天的主持人。

Thanks for tuning in.

感謝您的收聽。

It's great to have you all here again.

很高興你們能再次來到這裡。

How are you doing, Billy?

你好嗎，比利？

I'm doing pretty good, Olivia.

我做得很好，奧利維亞。

Thanks for asking, but I'm still waking up a bit.

謝謝你的關心，但我還沒有完全清醒過來。

My coffee hasn't fully kicked in yet.

我的咖啡還沒完全喝完。

I hear you.

我聽到了

Sometimes I feel the same, but let's warm up with a little small talk before we dive into our main topic.

有時我也有同感，但在我們進入正題之前，讓我們先聊點小話熱熱身吧。

So, did you do anything fun yesterday?

昨天做了什麼有趣的事嗎？

I tried to bake some cookies, but I ended up burning half the batch.

我試著烤了一些餅乾，結果燒焦了一半。

I guess I lost track of time.

我想我忘記時間了。

On the bright side, the ones that survived were delicious.

好的一面是，活下來的那些都很美味。

Well, that's not too bad.

嗯，還不算太糟。

At least you got a few good cookies out of it.

至少你從中得到了幾塊好吃的餅乾。

Anyway, let's jump into our main discussion.

言歸正傳，讓我們進入正題。

As usual, we're going to have a casual conversation on a specific topic.

像往常一樣，我們將就一個特定的話題進行隨意交談。

By listening to our chat, we hope you can improve your English skills.

通過聆聽我們的哈拉，希望您能提高自己的英語水平。

Yes, and today's topic is something a lot of people can relate to.

是的，今天的主題是很多人都能理解的。

We're talking about how to stop feeling tired all the time.

我們在討論如何不再總是感到疲倦。

Exactly.

沒錯。

Feeling exhausted day after day can make life miserable.

日復一日的疲憊會讓生活變得痛苦不堪。

We're going to share five ideas on how to boost your energy and feel more awake.

我們將與大家分享五種提高精力、讓人感覺更清醒的方法。

Ready to start, Billy?

準備好開始了嗎，比利？

Absolutely.

當然。

I'm hoping to learn something new myself.

我希望自己也能學到新東西。

So what's our first tip, Olivia?

那麼，我們的第一個建議是什麼呢，奧利維亞？

The first tip is to create a good sleep schedule.

第一個建議是制定一個良好的睡眠時間表。

Many people underestimate the power of consistency.

許多人低估了一致性的力量。

If you go to bed and wake up at random times, it's harder for your body to develop a steady rhythm.

如果上床睡覺和起床的時間都很隨意，身體就很難形成穩定的節奏。

I totally agree.

我完全同意。

When I was in college, I slept at odd hours.

上大學時，我的睡眠時間很奇怪。

Sometimes I'd stay up until 3 a.m.

有時我會熬夜到凌晨 3 點。

Other nights I'd pass out at 9 p.m.

還有一些晚上，我會在晚上 9 點昏睡過去。

It messed with my energy levels a lot.

這讓我精力不濟。

Yes, it does.

是的，確實如此。

Try going to bed at the same hour and waking up at the same hour every day.

試著每天在同一時間睡覺，在同一時間起床。

If you keep a regular pattern, your body can learn when to shut down and when to get active.

如果您保持規律的生活模式，您的身體就能學會什麼時候該休息，什麼時候該活動。

That makes perfect sense.

這完全說得通。

It's like training your brain, right?

這就像訓練你的大腦，對嗎？

Once it learns your routine, it helps you feel more rested.

一旦它學會了你的作息時間，它就會幫助你感覺更有精神。

Exactly.

沒錯。

Now, let's move on to the second tip.

現在，讓我們來看看第二個提示。

Stay hydrated.

保持水分充足。

You wouldn't believe how many people walk around feeling sluggish, and they just haven't drunk enough water.

你不會相信，有多少人走在路上感覺疲憊不堪，而他們只是沒有喝足夠的水。

Really?

真的嗎？

That's one of my biggest problems.

這是我最大的問題之一。

I often forget to drink water because I get so focused on work.

我經常忘記喝水，因為我太專注於工作了。

By late afternoon, I'm super tired, and I realize I've only had coffee or tea all day.

到了傍晚，我超級累，意識到自己一整天只喝了咖啡或茶。

Yes, that used to be me, too.

是的，我以前也是這樣。

I'd go hours without a single sip of water and wonder why I was so drained.

我會幾個小時不喝一口水，不知道自己為什麼會如此疲憊。

Our bodies need water to function properly.

我們的身體需要水才能正常運作。

Even slight dehydration can make you feel fatigued.

即使是輕微脫水也會讓人感到疲勞。

That's true.

沒錯。

Now, I keep a big water bottle on my desk so I can remind myself to take a gulp every now and then.

現在，我在辦公桌上放了一個大水瓶，這樣我就能提醒自己時不時喝上一大口。

It does help.

確實有幫助。

Great idea.

好主意。

And it's simple enough for anyone to do.

這對任何人來說都很簡單。

All right, moving on.

好吧，繼續。

The third tip is to get moving.

第三點建議是行動起來。

I don't mean you have to run a marathon, but a bit of exercise can do wonders for your energy.

我並不是說你一定要去跑馬拉松，但做一點運動能讓你精力充沛。

That's interesting.

這很有趣。

Sometimes people think exercise will make them more tired, but actually it can boost energy, right?

有時，人們會認為運動會讓自己更累，但實際上，運動可以增強體力，不是嗎？

Definitely.

當然。

When you do some physical activity, your body produces endorphins.

當你進行一些體育活動時，你的身體會產生內啡肽。

These help you feel more alert and positive.

這些都會讓你感覺更加警覺和積極。

A short walk, some gentle stretches, or even a quick dance break can lift your mood.

走一小段路，做一些輕柔的伸展運動，甚至跳一段快節奏的舞蹈，都能讓你心情愉悅。

I love that idea.

我喜歡這個主意。

Dancing in your living room for 10 minutes can wake you up better than a second cup of coffee.

在客廳裡跳 10 分鐘舞，比喝第二杯咖啡更能讓你清醒。

It sure can.

當然可以。

Plus, it's a lot of fun.

此外，它還非常有趣。

Let's move to our fourth tip.

下面我們來看第四個小竅門。

Eat nutritious foods.

吃有營養的食物。

Everyone knows junk food can make you crash, but it's hard to resist sometimes.

人人都知道垃圾食品會讓人崩潰，但有時卻很難抗拒。

Right.

對

A bag of chips or some fries can taste amazing, but you get that quick spike of energy followed by a crash.

一袋薯片或一些薯條可能味道驚人，但你會迅速得到能量飆升，然後是崩潰。

Then you feel even more tired.

然後你就會覺得更累。

Exactly.

沒錯。

Try to include fruits, vegetables, whole grains, and lean proteins in your diet.

儘量在飲食中加入水果、蔬菜、全穀物和瘦肉。

Complex carbs give you sustained energy.

複合碳水化合物能為你提供持續的能量。

And don't forget healthy fats like avocados and nuts.

別忘了牛油果和堅果等健康脂肪。

I used to skip breakfast, but then I'd be starving by lunchtime.

我以前不吃早餐，但到了午餐時間就會餓得不行。

I'd load up on fast food and end up sleepy in the afternoon.

我吃了很多快餐，下午就昏昏欲睡。

Now I try to eat some oatmeal or eggs in the morning, and I feel better through the day.

現在，我儘量在早上吃一些燕麥片或雞蛋，這樣一天下來我感覺好多了。

That's perfect.

太完美了

Small changes in your diet can really help you maintain energy.

飲食上的細微變化確實能幫助你保持精力充沛。

Now, for our final tip, manage stress.

現在，我們的最後一個建議是管理壓力。

Stress can drain your energy faster than just about anything else.

壓力比其他任何東西都能更快地消耗你的能量。

Oh, I know all about that.

哦，我都知道。

When I'm stressed, I can't sleep well, I forget to exercise, and I skip meals or overeat.

壓力大的時候，我睡不好覺，忘記鍛鍊，不吃飯或暴飲暴食。

Everything goes downhill.

一切都在走下坡路。

Exactly.

沒錯。

Stress affects our bodies in many ways.

壓力會以多種方式影響我們的身體。

Practicing relaxation techniques like meditation, deep breathing, or even journaling can help.

練習冥想、深呼吸甚至寫日記等放鬆技巧都會有所幫助。

I've tried meditation a few times, and it does calm me down, but I'm not always consistent with it.

我嘗試過幾次冥想，它確實能讓我平靜下來，但我並不總是堅持下去。

I understand.

我明白。

It takes practice, but consistency can pay off.

這需要練習，但堅持就會有回報。

Even a few minutes a day can reduce stress and give you a mental break.

哪怕每天幾分鐘，也能減輕壓力，讓你的精神得到休息。

That's good advice, and it's free.

這是很好的建議，而且是免費的。

So do you have any particular relaxation technique you like best, Olivia?

奧利維亞，你有什麼特別喜歡的放鬆技巧嗎？

I enjoy guided meditation.

我喜歡引導式冥想。

Sometimes I look up a short video online, close my eyes, and just follow the instructions.

有時，我會在網上查找一個簡短的視頻，閉上眼睛，按照說明進行操作。

It's like giving my mind a little vacation.

這就像給我的大腦放了個小假。

Sounds nice.

聽起來不錯。

Maybe I'll give that another try.

也許我會再試一次。

So that's our big five.

這就是我們的五巨頭。

Keep a regular sleep schedule, stay hydrated, get some exercise, eat nutritious food, and manage stress.

保持規律的睡眠時間、補充水分、多做運動、多吃有營養的食物並控制壓力。

Yes, these tips might seem obvious, but actually following them is key.

是的，這些提示看似顯而易見，但真正遵循它們才是關鍵。

It's easy to forget how important these basic habits are.

我們很容易忘記這些基本習慣有多麼重要。

Exactly.

沒錯。

Before we continue, how about we share any personal stories or funny moments related to feeling tired?

在繼續討論之前，我們來分享一下與疲倦感有關的個人故事或有趣時刻如何？

Sure.

當然。

One time I was so tired in high school that I actually started nodding off in class.

高中時，有一次我實在太累了，居然開始在課堂上打瞌睡。

My teacher noticed and asked me a question.

老師注意到了，問了我一個問題。

I had no idea what she said, so I answered, maybe.

我不知道她說了什麼，就回答說，也許吧。

It was totally random.

這完全是隨機的。

Oh, wow.

哦，哇

What was the class?

是什麼課？

It was geometry.

這是幾何學。

Everyone started laughing because maybe wasn't a real answer, but I just couldn't even think straight.

大家都開始笑，因為這也許不是一個真正的答案，但我就是無法思考。

That sounds awkward but funny.

這聽起來很尷尬，但也很有趣。

I remember a time in college when I stayed up all night working on a project.

我記得大學時，有一次我通宵達旦地做一個項目。

The next morning, I was so exhausted that I tried to microwave my phone instead of my breakfast.

第二天早上，我筋疲力盡，想用微波爐加熱手機而不是早餐。

Luckily, I realized just in time.

幸運的是，我及時意識到了這一點。

That would have been a disaster.

那將是一場災難。

Yes, definitely.

是的，當然。

It shows how our brains don't work well when we're sleep deprived.

這說明了睡眠不足時，我們的大腦是如何無法正常工作的。

Exactly, it's dangerous.

沒錯，這很危險。

And it's easy to make mistakes when we're that tired.

當我們如此疲憊時，很容易犯錯誤。

Right.

對

Let's talk about each of these tips in a bit more detail.

讓我們來詳細談談這些技巧。

First, with sleep schedules, do you have any quick suggestions for people who can't fall asleep?

首先，關於睡眠時間，您對無法入睡的人有什麼快速建議嗎？

I suggest creating a routine before bed.

我建議在睡前制定一個作息時間表。

Maybe read a calming book or listen to soothing music.

也許可以讀一本讓人平靜的書或聽聽舒緩的音樂。

Also avoid bright screens like your phone or laptop right before you sleep.

睡覺前也要避免使用手機或筆記本電腦等明亮的螢幕。

That light can trick your brain into staying awake.

光線會誘使你的大腦保持清醒。

Yes, that's a good point.

是的，說得好。

Blue light from screens can interfere with your body's sleep signals.

螢幕發出的藍光會干擾人體的睡眠信號。

What about for hydration?

水合作用如何？

Sometimes plain water feels boring.

有時，白開水會讓人覺得乏味。

You can try adding lemon slices or cucumber slices or even some berries to make it more interesting.

你可以嘗試加入檸檬片或黃瓜片，甚至一些漿果，讓它變得更有趣。

Herbal teas are also an option.

草藥茶也是一種選擇。

Good idea.

好主意。

Flavoring the water might help people drink more.

給水加點調味料可能會讓人們喝得更多。

Absolutely.

當然。

Next, for exercise, I think it's best to find something you actually enjoy.

其次，對於運動，我認為最好是找到自己真正喜歡的東西。

If you hate running, don't force yourself to run.

如果你討厭跑步，就不要強迫自己跑步。

Choose something fun like dancing or playing a sport.

選擇一些有趣的事情，比如跳舞或運動。

Right, that way you're more likely to stick with it.

對，這樣你就更有可能堅持下去。

Yes, and for diet, a balanced approach is key.

是的，對於飲食來說，均衡是關鍵。

People often skip meals, then binge on unhealthy foods later, leading to a cycle of tiredness.

人們經常不吃飯，之後又大吃不健康的食物，導致疲勞循環。

That's me sometimes.

我有時就是這樣。

I'm working on it though.

不過我正在努力。

We're all a work in progress.

我們都在不斷進步。

And finally, stress management might be the hardest one for most people.

最後，對大多數人來說，壓力管理可能是最難的。

There's just so much going on in daily life. But a small break, like stepping outside for a few minutes to breathe fresh air or talking to a friend, can help a lot.

日常生活中有太多的事情要做。 但稍作休息，比如出去呼吸幾分鐘新鮮空氣，或者和朋友聊聊天，都會有很大幫助。

Yes, talking to a friend is a great stress reliever.

是的，和朋友哈拉是一種很好的減壓方式。

So have we missed anything about stopping that constant tired feeling?

那麼，我們是否錯過了阻止持續疲憊感的方法呢？

I think we've covered the main points, but it's also good to mention that if you're always tired, no matter what you do, you should check with a doctor.

我想我們已經介紹了要點，但還應該提到的是，如果你總是感到疲倦，無論你做什麼，你都應該去看醫生。

Sometimes there are medical reasons for fatigue.

疲勞有時有醫學原因。

True, it's important not to ignore long-term tiredness.

的確，不能忽視長期的疲勞。

Yes, now I think it's time we go over some of the more challenging vocabulary we used so our listeners can fully understand.

是的，現在我想是時候複習一下我們使用過的一些更具挑戰性的詞彙了，以便聽眾能夠充分理解。

Sounds good, let's do that.

聽起來不錯，就這麼辦吧。

One word we used was fatigued.

我們用的一個詞是 "疲勞"。

It basically means extremely tired.

基本意思是非常疲憊。

It's more formal than tired.

它比疲憊更正式。

So you might see it in books or medical context.

是以，你可能會在書籍或醫學背景中看到它。

Yes, fatigued comes from the noun fatigue, which is that feeling of being very tired or exhausted.

是的，"fatigued "來自名詞 "疲勞"（fatigue），即非常疲憊或筋疲力盡的感覺。

Right, another phrase we used was sleep-deprived.

對了，我們用的另一個詞是睡眠不足。

That means not having enough sleep.

這意味著睡眠不足。

Exactly, sleep-deprived describes a state in which your body and mind are lacking the necessary rest.

確切地說，"睡眠不足 "描述的是一種身心缺乏必要休息的狀態。

We also mentioned endorphins.

我們還提到了內啡肽。

Endorphins are chemicals in your brain that can reduce pain and make you feel good.

內啡肽是大腦中的化學物質，可以減輕疼痛，讓人感覺良好。

They're often released when you exercise.

它們通常會在運動時釋放出來。

Right, endorphins are sometimes called the feel-good chemicals.

沒錯，內啡肽有時被稱為 "感覺良好的化學物質"。

Yes, another term, consistent or consistency.

是的，另一個術語，"一貫性 "或 "一致性"。

That means keeping the same pattern, habit, or quality over time.

這意味著長期保持相同的模式、習慣或品質。

Right, if you're consistent with your sleep schedule, you go to bed and wake up around the same time daily.

沒錯，如果你的睡眠時間保持一致，那麼你每天都會在差不多的時間睡覺和起床。

We also used a phrase mess with, like it messed with my energy levels.

我們還用了 "搞亂 "這個短語，就像它搞亂了我的能量水準一樣。

Mess with means to interfere with something or cause disruption.

搗亂是指干擾或破壞。

Yes, it's a casual way to say something had a negative effect on something else.

是的，這是一種隨意的說法，表示某件事對另一件事產生了負面影響。

Exactly, we also used drained to mean feeling completely used up or exhausted.

沒錯，我們也用枯竭來表示完全用盡或筋疲力盡的感覺。

That's right, you can feel mentally drained, physically drained, or even emotionally drained.

沒錯，你會感到精神疲憊、體力不支，甚至情緒低落。

Yes, another idiom we used is go downhill, like everything goes downhill.

是的，我們用的另一個成語是走下坡路，就像所有事情都在走下坡路。

It means everything starts to get worse and worse.

這意味著一切開始變得越來越糟。

Yes, that's a common English phrase.

是的，這是一個常見的英語短語。

When things go downhill, they get worse over time.

當事情走下坡路時，情況會隨著時間的推移而變得更糟。

Right, and let's not forget nodding off.

對了，別忘了打瞌睡。

That's an informal way of saying you begin to fall asleep, usually sitting up or when you're not supposed to be sleeping.

這是一種非正式的說法，指你開始入睡，通常是坐著或在不該睡覺的時候。

Yes, you just start dozing off in class or at your desk.

是的，你在課堂上或辦公桌前就開始打瞌睡。

We also talked about binge on food, which means to eat a lot of something in a short time, often junk food.

我們還談到了 "暴食"，即在短時間內吃很多東西，通常是垃圾食品。

Yes, binge can also apply to watching TV, like binge watching, but here we used it for eating.

是的，"狂歡 "也適用於看電視，就像 "狂看 "一樣，但在這裡，我們把它用在了 "吃 "上。

Exactly, last one I want to mention is blue light, which you get from screens like smartphones or computers.

沒錯，我最後要提到的是藍光，它來自智能手機或電腦等螢幕。

It's known for affecting your sleep if you look at it before bedtime.

眾所周知，睡前看它會影響睡眠。

Yes, it's important to limit that light at night so your brain doesn't stay awake longer than it should.

是的，晚上限制光線很重要，這樣你的大腦就不會長時間處於清醒狀態。

All right, everyone, those are some key words and phrases we used in today's conversation.

好了，各位，這些就是我們今天談話中使用的一些關鍵詞和短語。

We hope this little explanation helps you understand our discussion better and boosts your English vocabulary.

希望這一小段解釋能幫助您更好地理解我們的討論，並增加您的英語詞彙量。

Yes, and if you need to, feel free to listen again or read the transcript to catch every word.

是的，如果您有需要，可以再聽一遍或閱讀記錄稿，以便抓住每一個字。

Repetition is a great way to improve your language skills.

重複是提高語言技能的好方法。

Definitely.

當然。

Well, I think that wraps up today's talk about how to stop feeling tired all the time.

好了，我想今天關於如何不再總是感到疲倦的話題到此結束。

We hope you found our tips helpful and that you can apply them to your daily routine.

希望我們的建議對您有所幫助，並能應用到您的日常生活中。

Me too.

我也是。

Thanks for sharing those ideas, Olivia.

謝謝你分享這些想法，奧利維亞。

I'm already motivated to get a better night's sleep tonight.

我已經下定決心，今晚一定要睡個好覺。

Glad to hear it.

很高興聽到這個消息。

And thanks to everyone for tuning in.

感謝大家的收看。

We appreciate your support.

感謝您的支持。

If you enjoyed our conversation, please subscribe to the Boost English channel and join us for more episodes.

如果您喜歡我們的對話，請訂閱 Boost English 頻道並與我們一起觀看更多節目。

Yes, we have a lot more topics coming up, so stay tuned.

是的，我們還會有更多的話題，敬請期待。

Absolutely.

當然。

Until next time, this is Olivia.

下次再見，我是奧利維亞。