Tahia: So I've been really worried about my physical health lately and think that I need to have a far better routine. What do you think are the most important things that I should do to have good physical health? 

塔希亚：所以我最近非常担心自己的身体健康，并认为我需要有一个更好的生活习惯。您认为为了拥有良好的身体健康我应该做的最重要的事情是什么？ 

Christian: That's a great question. I think it's a combination of things. You need to make sure that you're eating healthily. That means lots of fruits and vegetables, no junk food like fried food, and no sugary foods like cookies and chocolates. You can treat yourself here and there of course, but don't make it part of your routine. And I also think that exercising is very, very important. 

克里斯蒂安：这是一个很好的问题。我认为这是多种因素的结合。您需要确保饮食健康。这意味着大量的水果和蔬菜，没有油炸食品等垃圾食品，也没有饼干和巧克力等含糖食品。当然，你可以时不时犒劳一下自己，但不要让它成为你日常生活的一部分。而且我还认为锻炼非常非常重要。

Tahia: How do you exercise and how often do you exercise? 

Tahia：你如何锻炼以及多久锻炼一次？ 

Christian: I exercise by going to the gym, which is where I run on the treadmill and lift weights to tone and grow my muscles, which is super important to me. Usually I work out for around one hour each time and try to go at least five times a week. How about you? What's your favorite way to exercise? 

克里斯蒂安：我去健身房锻炼，在跑步机上跑步，举重来锻炼和生长肌肉，这对我来说非常重要。通常我每次锻炼大约一小时，并尝试每周至少锻炼五次。你呢？你最喜欢的锻炼方式是什么？ 

Tahia: I do like going to the gym, but I enjoy it best when I mix it with going to classes like Zumba and Pilates classes. It's a great mix and it means that I don't get bored. Another thing that I'm trying to do as well as exercising is drinking way more water. It helps to keep you more energetic, helps your skin be clearer, and generally helps your health in a lot of ways. How much water do you drink in a day? 

Tahia：我确实喜欢去健身房，但当我将它与上尊巴舞和普拉提等课程结合起来时，我最喜欢它。这是一个很棒的组合，这意味着我不会感到无聊。除了锻炼之外，我想做的另一件事是喝更多的水。它有助于让您保持精力充沛，帮助您的皮肤更加洁净，并且通常可以在很多方面帮助您的健康。您一天喝多少水？ 

Christian: Let me think. Usually I aim for two and a half liters of water a day, and I like adding lemons and strawberries to my water to make drinking more exciting. Because, you know, drinking only water every day can get a little bit boring. One thing that I'm working on right now is having a very healthy sleep routine. Right now, I'm only sleeping for around four hours a night and it's been making me feel very tired throughout the day. What about you? How many hours do you sleep? 

克里斯蒂安：让我想想。通常我的目标是每天两升半的水，而且我喜欢在水中添加柠檬和草莓，让喝水更令人兴奋。因为，你知道，每天只喝水会有点无聊。我现在正在努力的一件事是拥有非常健康的睡眠习惯。现在，我每晚只睡四个小时左右，这让我一整天都感到非常疲倦。你呢？你睡几个小时？ 

Tahia: I try to sleep for about eight hours, but sometimes it's longer and sometimes it's shorter. The key is to sleep at the same time every night and wake up at the same time every morning so that you can build a routine. But you brought up an interesting point about feeling tired throughout the day. That's definitely something that I'm struggling with. I feel like my energy levels are low all the time and I'm not sure what to do to help boost my energy. Do you have any tips for that? 

Tahia：我尝试睡八个小时左右，但有时会长一些，有时会短一些。关键是每天晚上在同一时间睡觉，每天早上在同一时间起床，这样你就可以建立一个作息规律。但你提出了一个有趣的观点，即整天感到疲倦。这绝对是我正在努力解决的问题。我感觉我的能量水平一直很低，而且我不知道该怎么做才能增强我的能量。你对此有什么建议吗？ 

Christian: Yeah. Do you drink coffee in the morning? 

克里斯蒂安：是的。你早上喝咖啡吗？ 

Tahia: I do. Actually, I think I drink about three cups of coffee a day. 

塔希亚：我愿意。事实上，我想我每天喝大约三杯咖啡。 

Christian: Wow. That's a lot, but I do know some people that can drink up to seven cups of coffee a day. So I don't know what to tell you. I don't know if it's a good or a bad thing that you drink so much coffee, but maybe you should try not drinking coffee for a week and see if your energy levels improve. Do you think that's something that you could do? 

克里斯蒂安：哇。这是很多，但我确实知道有些人每天可以喝七杯咖啡。所以我不知道该告诉你什么。我不知道你喝这么多咖啡是好事还是坏事，但也许你应该尝试一周不喝咖啡，看看你的能量水平是否有所改善。你认为这是你能做的事吗？

Tahia: I did read in a study once that drinking coffee gives you a lot of caffeine, which can make you feel like you have a lot of energy at the time, but really interrupts with your sleep schedule. So for example, if you drink coffee at 6:00 PM, you'll struggle to sleep. And maybe that's the reason why you don't actually get enough sleep. Do you drink a lot of coffee too?

塔希亚：我曾经在一项研究中读到，喝咖啡会产生大量咖啡因，这会让你感觉当时精力充沛，但确实会打乱你的睡眠时间表。例如，如果您在下午 6:00 喝咖啡，您将难以入睡。也许这就是你实际上睡眠不足的原因。你也喝很多咖啡吗？ 

Christian: Yeah. Not too much. Sometimes I'll drink one cup on another day, I'll drink two cups. Sometimes I can even drink five cups if I have a lot of things to do that day. But my energy levels don't change too much when I drink coffee. I think I'm just so used to it now that it just doesn't impact me that much, which is probably not a good thing. What do you think? 

克里斯蒂安：是的。不是太多。有时我会喝一杯，改天我会喝两杯。有时如果当天有很多事情要做，我什至可以喝五杯。但当我喝咖啡时，我的能量水平并没有太大变化。我想我现在已经习惯了，它对我的影响不大，这可能不是一件好事。你怎么认为？ 

Tahia: I don't think that's a good thing at all. I think as well as coffee, energy drinks is a problem. Yeah, sure, you might get energy in the moment, but it can really affect the quality of your sleep, not just the quantity. So that's definitely something that I think you should work on. 

塔希亚：我认为这根本不是一件好事。我认为除了咖啡之外，能量饮料也是一个问题。是的，当然，您可能会立即获得能量，但它确实会影响您的睡眠质量，而不仅仅是数量。所以我认为这绝对是你应该努力的事情。 

Christian: Yeah. I think we should both stop drinking coffee for a little while and see how it affects us. 

克里斯蒂安：是的。我认为我们都应该停止喝咖啡一段时间，看看它对我们有何影响。