心靈書架 Spiritual Bookshelf スピリチュアルな 本棚 Spirituelles Bücherregal

飛利浦 Phillip
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歡迎您來到心靈書架，在每個人的心靈深處都有一個書架，上面擺放著各樣的書，可能是一本自己過去所讀過帶給自己很大幫助的書，也可能是自己過去所經歷而銘刻在自己心靈的一本書。 Welcome to Spiritual Bookshelf. In every heart there is a bookshelf — filled with stories that shaped who we are. Some come from books we once read, others from life experiences that became deeply etched into our souls. ようこそ「スピリチュアルな本棚」へ。 誰の心にも一つの本棚があり、そこには人生を形づくった本や体験の物語が並んでいます。読書から学んだこともあれば、心に刻まれた人生の記憶でもあります。 Willkommen bei Spirituelles Bücherregal. In jedem Menschen gibt es ein inneres Bücherregal – gefüllt mit Geschichten, die uns geprägt haben. Manche stammen aus Büchern, andere aus Erfahrungen, die tief in unserer Seele geblieben sind. 我是飛利浦，我在台灣完成大學，然後到美國留學、在美國工作，後來回台灣，我通過美國跟台灣的會計師， 美國的管理會計師考試，也通過了日本N2檢定及德語的B2檢定，協助過多家公司完成股票的上市櫃，參與了幾次在美國的專利、商業訴訟，也擔任過幾家上市公司的財務長、人資長、採購主管、法務主管，並且擔任過一家科技公司九年的總經理，我的職涯過程中，充滿了驚濤駭浪、高低起伏，曾經併購一些公司，也曾經三次被別的公司併購。 I’m Phillip. I completed my undergraduate studies in Taiwan, then studied and worked in the United States before returning to Taiwan. I passed the CPA exams in both the U.S. and Taiwan, as well as the U.S. CMA exam. I also passed the Japanese JLPT N2 and German B2 language certifications. I’ve helped several companies go public, participated in U.S. patent and commercial litigation cases, and have served as CFO, CHRO, head of procurement and legal affairs at listed companies, as well as CEO of a technology company for nine years. My career has been full of challenges and ups and downs — I’ve acquired companies, and I’ve also experienced being acquired three times. 私はフィリップです。台湾で大学を卒業し、その後アメリカに留学・就職し、のちに台湾へ戻りました。米国と台湾の公認会計士試験、米国管理会計士試験に合格し、日本語能力試験N2とドイツ語B2も取得しました。複数の企業の上場支援に関わり、米国での特許・商業訴訟にも参加しました。上場企業で財務長、人事長、購買責任者、法務責任者を務め、さらに九年間、ハイテク企業のCEOとして経営に携わりました。私のキャリアは波乱と起伏に満ち、企業を買収した経験もあれば、三度ほかの企業に買収された経験もあります。 Ich bin Phillip. Ich habe mein Studium in Taiwan abgeschlossen, anschließend in den USA studiert und gearbeitet und bin später nach Taiwan zurückgekehrt. Ich habe die CPA-Prüfungen in den USA und in Taiwan sowie die US-CMA-Prüfung bestanden. Außerdem habe ich das JLPT-N2- und das Deutsch-Zertifikat auf B2-Niveau erworben. Ich habe mehrere Unternehmen bei Börsengängen unterstützt, an Patent- und Wirtschaftsklagen in den USA mitgewirkt und in börsennotierten Unternehmen als CFO, Leiter Personal, Einkauf und Recht gearbeitet. Zudem war ich neun Jahre lang CEO eines Technologieunternehmens. Meine Laufbahn war von großen Höhen und Tiefen geprägt — ich habe Firmen übernommen und wurde auch dreimal selbst übernommen.   在這個心靈書架Podcast上面，我想跟大家分享：自己的閱讀心得、以及在工作生活上的經歷，希望能幫助您活出一個更美好的人生！ On this podcast, I hope to share my reading reflections and life experiences, and accompany

  1. Aug 5

    EP # 92 How to Live a Vibrant Life Part 1: Discovering Your Potential

    Have you ever felt like this? You slept for a full eight hours last night, but when you woke up this morning, your body still felt heavy and exhausted. Or maybe you looked at your to-do list, knew exactly what you needed to get done, but could not find a single drop of motivation. Most people assume they are just lazy or lacking discipline. But today's book reveals a mind-blowing truth: you are not weak, your energy has simply been unplugged! Today, we are exploring a global phenomenon, High on Life, written by the famous Swedish speaker and communication expert David JP Phillips. We will break down Part One, Discover Your Potential Energy, revealing how chemistry and psychology can unlock your built-in superpower!   In Part One, David explores the true nature of energy. First, energy enables us to reach our goals. We often talk about time management, but without energy management, even the most perfect plan remains on paper. Energy is not just physical stamina; it is your emotional bandwidth and mental focus. With high energy, obstacles become exciting challenges. With low energy, tiny tasks feel overwhelming.   Second, never underestimate yourself. We are hardwired for incredible power. People often label themselves as low-energy or introverted, or blame aging for their fatigue. But David stresses that human biology comes with a massive built-in power system. Think about an emergency: adrenaline surges instantly, giving you incredible reflexes and explosive strength. Your body reserves enormous energy at all times. The real question is whether you know how to unlock it or if you are accidentally keeping it trapped.   Third, what comes first: good energy or a good mood? Science and the author agree that the brain and body form a two-way street, with physical action often taking the lead. When you stand tall, take deep breaths, or move your body, your brain receives immediate signals to release serotonin and dopamine, lifting your spirits. Do not wait until you feel like doing something. Change your physical state first, and your emotions will follow!   Fourth, consider your environment. Your workplace constantly signals your brain. Lighting, air circulation, noise, and clutter silently impact your nervous system. Bright morning light boosts serotonin, sharpening focus and regulating nighttime sleep, whereas dim lighting tricks the brain into hibernating. Visual clutter boosts cortisol, draining your mental power without you realizing it.   Fifth, what is your most valuable asset? David argues that in the modern world, your primary capital is not time or wealth, but your physical and mental energy. Time is fixed at twenty-four hours a day, but the quality of what you accomplish during those hours depends entirely on your energy. Investing in your sleep, nutrition, exercise, and emotional balance yields the highest possible returns.   Sixth, let us redefine fatigue. Fatigue is not just sore muscles. Physical fatigue occurs when cellular ATP is depleted, requiring rest and nourishment. Mental or neurochemical fatigue happens when prolonged stress, anxiety, or dopamine burnout causes the nervous system to trigger a protective shutdown. The biggest mistake is confusing mental fatigue with physical fatigue. Sitting at a desk all day leaves you mentally exhausted. Scrolling on your phone on the couch will only tire your brain further. What you really need is a light walk in nature or a few deep breaths to reset your brain chemistry.   This idea of driving mental energy through physical state is echoed throughout history. Consider Winston Churchill during World War Two. Facing immense stress and fatigue, he maintained legendary stamina through smart energy management. He took strategic ninety-minute power naps every afternoon to reset his cortisol levels and restore balance to his neurotransmitters. He also engaged in active rest, painting and writing to let his analytical brain recover.   How can we apply this today? First, use micro-actions to stimulate brain chemicals. Break big goals into tiny steps to trigger dopamine hits from small wins. Get ten minutes of morning sunlight to build serotonin. Second, shape your environment and body posture. Keep your workspace clean and well-lit. Every forty-five minutes, stand up, stretch, and take three deep breaths. Third, distinguish between physical and mental fatigue, opting for a ten-minute outdoor walk when your brain feels overloaded. Fourth, create a quiet daily ritual to rest and reset without digital distractions.   Before we finish today, let us try a quick thirty-second energy reset together. Stand up, take a full-body stretch, take two deep breaths, look out the window at the sky, and let the sunlight hit your face. Notice how your mind and body feel immediately refreshed. Thank you for listening today. If you enjoyed this episode, please share it with a friend or family member. Wishing you peace, health, and joy until next week!

  2. Aug 4

    心靈書架 #92：如何活出有活力的生命 Part 1發掘潛在活力

    歡迎來到今天的節目！ 你有沒有過這種感覺？明明昨晚睡滿了 8 小時，早上起床依然覺得渾身發沉；或者面對一堆待辦事項，心裡明明知道該做，卻提不起半點勁？ 許多人以為自己是「懶惰」或「缺乏自律」，但今天這本書會告訴你一個震撼的真相：你不是沒能力，你只是「活力」斷電了！ 今天我們要來聊聊一本風靡全球的重磅好書——由瑞典著名演說家與溝通專家 David JP Phillips 所寫的《你的活力，他們六個全都罩》（High on Life）。我們會深度拆解書中的第一部分「發掘潛在活力」，從生物化學與心理學的角度，帶你重新認識什麼是活力，以及如何一秒解鎖你體內內建的超強能量！ 活力讓我們實現目標 活力是一切成就的基石。比起時間管理，「活力管理」更關鍵，它涵蓋體力、情緒與專注力。活力充沛時困難是挑戰，匱乏時小事也成負擔。 我們都內建超強能量 別給自己貼上「低能量」的標籤。人體本就內建龐大能量系統（如緊急時腎上腺素爆發），身體隨時儲備著能量，關鍵在於你是否知道如何開啟它。 先有好活力，才有好心情 大腦與身體是雙向通道，且「身體與行動」佔主導地位。挺拔姿勢、深呼吸或輕微運動能刺激大腦釋放多巴胺與血清素，因此要透過改變身體狀態來創造情緒。 工作環境的重要性 環境會持續影響神經系統。晨光能刺激血清素、提升專注；昏暗環境則讓人昏沉。此外，視覺上的雜亂會增加皮質醇（壓力荷爾蒙），無形中消耗大腦能量。 你最重要的資本是能量 現代人最重要的資本是「生理與心理的能量資本」。時間固然固定（每天 24 小時），但產出質量取決於能量。投資睡眠、飲食、運動與情緒調節是最高回報的選擇。 重新定義疲勞 疲勞分為兩種：身體疲勞（細胞 ATP 耗盡，需休息與營養）與神經/心理疲勞（大腦因高壓、過度刺激或缺少神經傳導物質，發出的「保護性停機信號」）。 最常見的誤區是：我們常把「心理疲勞」當作「身體疲勞」。當你坐在電腦前一整天感到疲憊不堪時，你需要的往往不是躺在沙發滑手機（這會讓大腦更疲勞），而是進行一場輕度散步、接觸自然，或是做幾次深呼吸，來重置大腦化學物質。 英國前首相邱吉爾在二戰時期面臨難以想像的高壓與疲勞。他之所以能維持驚人的活力與決策力，歸功於他對「活力管理」的精準應用：  1. 策略性分段休息：邱吉爾堅持每天下午進行長達 1.5 小時的午睡（Power Nap），藉此重置大腦皮質醇，恢復神經傳導物質的平衡。  2. 轉換心智焦點：他透過繪畫與寫作來進行「積極休閒」，讓大腦負責邏輯與高壓決策的區域獲得徹底休息。他明白疲勞時換個事情做，比空轉大腦更具恢復力。 這種關於活力、疲勞與身心調節的原理，其實早在幾千年前的《聖經》中就有著深刻的記載。 《以賽亞書》40:29-31 「疲乏的，他賜能力；軟弱的，他加力量。就是少年人也要疲乏困倦；強壯的也必全然跌倒。但那等候耶和華的必重新得力。他們必如鷹展翅上騰；他們奔跑卻不困倦，行走卻不疲乏。」 這段經文點出了人體的局限性（即便是少年人也會疲乏），同時給出了恢復活力的關鍵機制——「等候」與「重新連結」。在希伯來文中，「等候」（Qavah）有著「編織在一起、靜止並尋求連結」的深意，這與現代科學中透過安靜、沈思、深呼吸來重置副交感神經系統（Rest and Digest）完全吻合。 聖經人物實例：先知以利亞（Elijah） 在《聖經·列王紀上》第 19 章中，記載了一段非常經典的「先知崩潰與恢復」的故事： 先知以利亞在迦密山上經歷了一場巨大的屬靈與心理勝仗後，隨即遭到耶洗別的威脅。在極度的高壓與神經緊繃之後，以利亞陷入了嚴重的**「心理與情緒耗竭」（Burnout）**。他逃進曠野，坐在羅騰樹下求死，說：「耶和華啊，罷了！求你取我的性命。」 上帝是如何醫治並恢復以利亞的活力的？上帝沒有對他講大道理，也沒有責備他缺乏信心，而是採用了非常**「生物學」**的方式：  1. 物理休息與睡眠：上帝讓以利亞睡覺。  2. 營養與水分補充：天使拍他，為他預備了炭火燒的餅和一瓶水。以利亞吃喝之後，繼續睡覺。  3. 大自然的連結與安靜：之後，上帝引導他走到了何烈山，讓他在微小的聲音中重新聽見指引。 以利亞在經過**「睡眠 + 飲食 + 安靜」**的身心重置後，體內的壓力荷爾蒙下降，大腦化學物質恢復平衡，最終重新得力，繼續完成他的使命。這個例子極具啟發性：有時候你覺得人生絕望，其實你只是太累、餓了、或是大腦缺乏血清素而已！ 我們該如何應用，活出平安、健康與喜樂？ 「微行動」啟動大腦：大目標拆成小步驟，累積小勝利刺激多巴胺；清晨曬太陽 10-15 分鐘並練習感恩，穩定血清素。塑造環境與身體：保持桌面整潔明亮；每工作 45 分鐘起身伸展、挺胸深呼吸，為身體補充電力。區分兩類疲勞：釐清發麻是身體累還是大腦過載。若為大腦過載，去戶外散步或聽音樂放鬆神經。建立重置儀式：每天留 5-10 分鐘離線「絕對安靜時間」，透過呼吸或禱告重置身心。節目最後，邀請你立刻實踐「30 秒活力重置法」：站起來伸個懶腰、深呼吸兩次，到窗邊讓陽光照臉 30 秒，感受微小而真實的活力！ 節目已到尾聲，若這集對你有幫助，歡迎分享給親友。祝你平安健康，我們下週見！

  3. Jun 12

    EP # 91 Know Your Brain Part 6 Final : Testosterone—Confidence and Victory

    Hello everyone! Welcome back to Soul Bookshelf, Episode 91. Today, I want you to imagine a scene. You are standing right outside a door, about to walk into a life-changing job interview, step onto a stage to give a speech to hundreds of people, or face a major exam. In that exact second before you push the door open, what is your inner voice saying? Is it roaring with excitement, telling you, "Let's do this, this is my turf!"? Or is your stomach turning, your shoulders slumping, and your mind whispering, "What if I mess up? Am I even qualified?"   Let's clear up a major myth first. Many people hear testosterone and think it is just a male hormone for building big muscles. Phillips corrects this immediately. Both men and women produce testosterone, and in brain science, it represents confidence, a sense of control, and the courage to take risks.   When your testosterone levels rise, it sends two massive signals to your body. First, it numbs the amygdala—the brain's fear center. This keeps you from backing down and turns fear into an exciting desire to conquer the challenge. Second, it drives social competence. Phillips shares a study where a low-status monkey was given a boost of testosterone. Instead of hiding in the corner eating leftovers, the monkey stood tall, locked eyes with the alpha, and eventually led the troop to new territories.   This works both ways through what scientists call the Winner Effect. High testosterone leads to winning, but even a tiny success tricks the brain into releasing more testosterone. The crisis for modern humans is that our lifestyle slashes this hormone. Sitting at desks, slouching, and staring down at our phones creates a loser posture. This sends safety-deficit signals to the brain, tanking our testosterone and spiking stress hormones, leaving us anxious and hesitant.   To understand the power of this chemistry, look at the famous research by Harvard social psychologist Amy Cuddy in her book, *Presence*. She had two groups of people adopt different postures for just two minutes before an interview. Group one did high-power poses, like standing tall with hands on hips like Wonder Woman. Group two did low-power poses, crossing their arms and curling up small.   The results shocked the academic world. After just two minutes, the high-power group saw a 20% increase in testosterone and a 25% drop in stress hormones. They were confident and incredibly persuasive in their interviews. The low-power group experienced the exact opposite. This proves your body changes your mind, your mind changes your chemistry, and your chemistry ultimately changes your destiny.   Similarly, Otto von Bismarck, the Iron Chancellor of Germany, used this unyielding warrior confidence to unify a fractured nation. When King Wilhelm I hesitated and wept out of fear of political retaliation, Bismarck stood tall before him, speaking with such absolute certainty that his confidence literally infected the king. Bismarck's low fear of risk and absolute belief in victory forced an entire era to make way for his vision.   So, how do we use this warrior chemistry to live with confidence and joy every day? Here are three strategies you can start right now.   Strategy one: use the power pose. Before your next big meeting, interview, or exam, don't sit in a chair slouching over your phone. Find a quiet corner or a restroom stall for two minutes. Stand with your feet shoulder-width apart, put your hands firmly on your hips, chest out, and chin slightly up. Breathe deeply for two full minutes. This simple posture cuts off stress hormones and injects a 20% boost of testosterone into your system, giving you the presence to face any giant.   Strategy two: track your mini wins. Grand victories don't happen every day, but your brain reacts to small wins the exact same way. Create a positive loop by taking control of a small task first thing in the morning. Make your bed perfectly. When you finish, tell yourself, "First battle of the day, won!" When working, break big projects into twenty-minute pieces and cross them off aggressively when finished. These tiny moments of control stimulate dopamine and testosterone, building a psychological habit of winning.   Strategy three: speak with strength. Words have power. If you constantly say, "I'm so tired, this is too hard," your brain defaults to a defeated mode. Instead, look in the mirror every morning, stand tall, and firmly declare, "I am full of strength today! I have the wisdom to face any challenge and I will be strong and courageous!" This high-energy declaration reshapes your neural networks and shifts you from passively surviving to actively mastering your life.   Before we finish, let's do a quick thirty-second warrior action together. Wherever you are right now, straighten your spine one vertebra at a time. Roll your shoulders back and down to open up your chest. Finally, lift your chin up just five degrees and look straight ahead. Take a deep, steady breath in, and let it out.   Feel that? The moment you open your posture, stress steps back and your warrior chemistry wakes up. You are the captain of your life. Stand tall, embrace your strength, and nothing in this world can hold you back.   We have reached the end of today's episode. If this message brought value to your day, please share it with your friends and family. Wishing you peace, health, and unshakable confidence. See you all next week!

  4. Jun 12

    EP # 90 Know Your Brain Part 5: Endorphins—the brain's natural pain reliever

    Hello everyone! Welcome back to Soul Bookshelf. Today, we are exploring Episode 90. Have you ever pushed through a grueling hike, legs aching and completely spent, only to feel a wave of serene, soaring peace wash over you the moment you reach the peak? Or have you ever cried your eyes out during a time of deep heartbreak, and suddenly felt an unexpected sense of emotional lightness and release afterward?   We often think this profound sense of relief is just a psychological trick. But the truth is far more fascinating. It is actually a special internal recipe whipped up by your own brain. This magical compound is our body's natural painkiller and ultimate source of bliss: Endorphins.   Today, we are diving back into David JP Phillips' incredible book, *The Six Who Rule Your Life*. Before we explore the chapter on endorphins, let me tell you a bit about the author. David is a brain expert from Sweden who once battled severe depression. During his darkest years, he used his scientific curiosity to study neurobiology. He discovered that our feelings are deeply ruled by six core neurochemicals. By turning his own brain into a living laboratory, he learned how to manually flip these chemical switches, ultimately lifting himself out of depression. His book is a practical guide showing that your brain is actually a perfect happiness factory.   Let's start by decoding what endorphins actually are. The word endorphin comes from endogenous, meaning inside the body, and morphine, a powerful painkiller. Phillips explains that from an evolutionary standpoint, endorphins acted as an ancient survival shield. Imagine a human ancestor being bitten by a wild animal while hunting thousands of years ago. Without modern medicine, collapsing from pain meant becoming a tiger's lunch. To save their life, the brain would instantly flood the body with endorphins, blocking pain signals from reaching the nervous system. This temporary numbness allowed the injured hunter to run back to the safety of the tribe.   The author relates this to a modern phenomenon known as the runner's high. When you run a long distance, your muscles ache and your lungs burn. Your brain screams at you to stop. But if you push through that difficult wall, a miracle happens. The pain vanishes, your breathing eases, and you feel like you are floating on a wave of pure joy. Your brain perceives the extreme physical stress as a threat and opens the endorphin floodgates to protect you.   However, Phillips warns that modern life has become far too comfortable. We sit on soft couches in air-conditioned rooms, avoiding any form of physical discomfort. But here is the biological paradox: when we run away from sweat and exertion, our brains never get the signal to release endorphins. This lack of natural painkillers leaves us with a incredibly low tolerance for discomfort, making us vulnerable to mental fatigue and emptiness.   To expand on this, let's look at John Ratey’s classic book, *Spark: The Revolutionary New Science of Exercise and the Brain*. The Harvard professor proves that intense exercise doesn't just build muscle; it remodels the brain. High-intensity workouts trigger endorphins that team up with a protein called BDNF to repair and grow brain cells. This combination physically washes away anxiety and depression. Furthermore, another psychological masterpiece, *The Science of Happiness*, reveals that the brain cannot tell the difference between physical pain and emotional heartbreak. When your heart breaks, the exact same pain centers light up as if you broke a bone. This explains why a good cry brings relief; crying triggers endorphins, acting as a biological band-aid for a wounded soul.   History is full of great minds who used this science to bloom amidst suffering. Consider Mahatma Gandhi, the father of India. During his fight for independence, his greatest weapons were non-violent resistance and long hunger strikes. Starvation causes immense physical suffering as the body sounds an emergency alarm. Yet, historical footage shows Gandhi smiling with absolute peace even during his longest fasts. Modern medicine shows that during prolonged fasting, the brain enters a unique state, releasing heavy amounts of endorphins to protect vital organs. Guided by a powerful purpose, Gandhi sublimated this physical chemistry into an unbreakable inner joy that moved the entire world.   Even ancient spiritual texts point to this exact biological wisdom. Proverbs chapter 17 verse 22 states: "A joyful heart is good medicine, but a crushed spirit dries up the bones." Three thousand years ago, humans knew nothing about neurotransmitters. Yet, this verse aligns perfectly with modern neuroscience. A joyful heart releases endorphins and dopamine, boosting immunity and repairing cells like a natural medicine. On the flip side, a crushed spirit releases chronic cortisol, which literally degrades bone density over time, drying up the bones.   So, how do we actively awaken these sleeping endorphins in our comfortable modern lives? Here are three simple strategies you can practice today. Strategy one: embrace healthy discomfort. Stop running away from sweat. Dedicate time each week for a high-intensity workout or a solid run. When your body starts to feel tired and you want to quit, remind yourself that your endorphin factory is turning on, and push for five more minutes. If intense workouts aren't for you, try taking a cold shower for the last thirty seconds of your bath, or enjoy a spicy meal. Because spiciness is technically a pain sensation, it tricks your brain into releasing a quick dose of endorphins.   Strategy two: create an adversity praise list. When facing a bad day, don't let your mind dwell on the negative. Open your phone or notebook and list three things you are deeply grateful for despite the current challenge, or loudly sing a couple of your favorite uplifting songs. The physical vibration of singing combined with intentional gratitude acts as a mental circuit breaker, stopping stress hormones and coaxing out endorphins.   Before we close, Phillips shares a wonderful scientific secret: the human brain is surprisingly easy to trick! When you smile, even if it is a completely fake smile, your brain cannot tell the difference. As long as your facial muscles pull upward, the brain assumes you are happy and begins releasing endorphins.   So, your micro-action for today is very simple: smile more. Take just one minute today to look in the mirror and give yourself a big, bright smile. Or, share a warm smile with a family member or a cashier on your way home. This tiny movement will kickstart your endorphin factory and brighten the world around you. The medicine for joy has been in your hands all along. We have reached the end of our show. If you found today's episode valuable, please share it with your friends and loved one. Wishing you peace and health, and I will see you all next week!

  5. Jun 12

    心靈書架 # 91 認識你的大腦 Part 6 Final : 睪固酮—自信與勝利

    在今天節目開始前，我想請大家一起來想像一個場景： 你現在正站在一個至關重要的十字路口，可能是即將走進一間決定你未來職涯的跨國企業面試決賽圈，可能是即將登上幾百人的講台進行一場關鍵演講，又或者是你正準備迎戰一場準備已久、足以翻轉人生的考試。 就在你推開門的前一秒，你的內心在想什麼？你聽到了什麼聲音？ 是滿腔熱血、躍躍欲試，心裡有個聲音對你吶喊著：「來吧！這就是我的主場，我準備好要贏了！」？ 還是你的胃部一陣翻攪，肩膀不由自主地內縮，心裡充滿了自我懷疑：「萬一我搞砸了怎麼辦？台下的人會不會看穿我的心虛？我是不是根本不夠格？」 我們常常以為，這種「自信心」的落差，是由一個人的天生性格、或是過去的成功經驗所決定的。但今天，透過要跟大家分享的這本好書，我們將會徹底顛覆這個認知。這本書就是瑞典頂尖溝通大獎得主、TED 著名演講者戴維·JP·菲利普斯（David JP Phillips）所寫的經典傑作——《你的人生他們六個說了算》。 在正式進入今天的主題「睪固酮：自信與勝利」之前，我想先為大家隆重介紹一下這位作者。戴維·JP·菲利普斯不僅是一位在國際上備受推崇的演講大師，更是一位從生命地獄裡走出來的神經科學實踐者。他曾經遭受重度憂鬱症折磨長達 19 年，甚至幾度想要結束生命。然而，他不甘心被命運擊垮，開始把大腦當成實驗室，深入研究操控人類大腦的六種核心化學信使。 他發現，只要我們學會正確的生理與心理開關，就能主動調配這六種物質，從根本上重塑我們的情緒與命運。這本《你的人生他們六個說了算》，就是他走過至暗時刻的生命結晶。這本書為什麼無比值得你讀？因為它不和你在那裡談抽象的心靈雞湯，它用扎實的科學告訴你：你的自信、你的專注、你的平靜，通通都是可以被你「精準調配」出來的！ 而在今天的節目裡，我們要聚焦在六大主角中，最容易被現代文明壓抑、卻也最能賦予我們突破困境能量的「戰士荷爾蒙」——「睪固酮（Testosterone）」。 第一部分：解密睪固酮——它不只是男性的肌肉，更是全人類的「自信閥門」 首先，我們需要徹底打破一個巨大的科學偏見。很多人一聽到「睪固酮」，直覺就認為：「那是男性的專利吧？那是跟長肌肉、跟男性氣概有關的荷爾蒙，跟我有什麼關係？」 戴維·JP·菲利普斯在書中明確糾正了這個觀念：無論男性還是女性，每個人體內都有睪固酮。在心理學與大腦科學的定義裡，睪固酮的本質是「自信、掌控感、競爭力、以及面對風險時的決斷力」。  作者在書中提到了睪固酮在演化生物學上的神聖使命。當一個生物體內的睪固酮水平提高時，它會對大腦和身體發送幾個強烈的訊號：  1. 降低對風險的恐懼： 它會直接鈍化大腦中負責產生恐懼與逃跑衝動的「杏仁核」，讓你在面對挑戰時，不會第一時間想退縮，而是產生「我想試試看、我想去征服」的興奮感。  2. 提升社會競爭力： 戴維在書中舉了一個非常精彩的動物實驗案例。在靈長類動物的世界裡，當一隻原本地位低下的猴子，被科學家刻意注射了睪固酮之後，牠的行為模式發生了驚人的改變。牠不再唯唯諾諾、不再躲在角落吃剩飯，而是開始挺直身體，敢於與猴王進行眼神對視，甚至最終帶領猴群開闢新的領地。 更神奇的是，這個機制是「雙向迴路」的。 不只是高睪固酮會帶來勝利；當你獲得一次小小的成功，或者僅僅是「感覺到自己贏了」，你的大腦就會立刻釋放更多的睪固酮。這在生物學上被稱為「贏家效應（The Winner Effect）」。 然而，戴維也揭示了現代人的生存危機：我們的生活環境正在無形中「閹割」我們的睪固酮。現代人長期坐在辦公桌前、習慣性地駝背、低頭滑手機。這種身體的坍塌與內縮（戴維稱之為「失敗者姿態」），會向大腦不斷發送安全感匱乏、地位低下的訊號，導致體內的睪固酮水平急速下降，壓力荷爾蒙皮質醇飆升。長期下來，我們就變得越來越焦慮、越來越不敢做決定、失去了主導人生的自信。  第二部分：跨界延伸——《姿勢決定你是誰》與《大腦渴望勝利》 為了讓聽眾朋友看清這套化學機制的威力，我們必須引入哈佛大學社會心理學家艾美·柯蒂（Amy Cuddy）的殿堂級研究。 柯蒂教授在她的著作《姿勢決定你是誰》（Presence）中，進行了一項轟動全球的實驗。她讓受試者在面試前，分別做兩種不同的姿勢，時間僅僅需要 兩分鐘。 第一組人做「高權力姿勢（High-Power Poses）」，例如像神力女超人一樣雙手叉腰、挺胸站立，或者把雙手抱頭、雙腳架在桌上，呈現完全開放、舒展的姿態。 第二組人則做「低權力姿勢（Low-Power Poses）」，例如雙手交叉抱胸、低頭、縮肩，把自己縮得小小的。 兩分鐘後，科學家採集了他們的唾液進行化驗，結果震驚了整個學術界： 僅僅做了兩分鐘高權力姿勢的人，他們體內的睪固酮水平上升了 20%，同時壓力荷爾蒙皮質醇下降了 25%！他們在隨後的高壓面試中，表現得無比自信、沉著，且極具說服力。 相反地，做低權力姿勢的人，睪固酮大幅下降，面試時表現得焦慮不安。 這項研究完美印證了戴維在書中的核心主張：你的身體可以改變你的大腦，你的大腦可以改變你的化學物質，而你的化學物質最終會改變你的命運。 同樣地，愛爾蘭神經科學教授約翰·寇茲（John Coates）在《大腦渴望勝利》（The Hour Between Dog and Wolf）中也指出，華爾街那些頂尖的交易員，在連續獲利的早晨，體內的睪固酮會處在巔峰狀態。這種狀態讓他們眼光精準、決斷果行。但如果缺乏有意識的調控，過高的睪固酮也會引發盲目自大；因此，最頂級的智慧，在於如何「溫和、穩定、且有意識地調用健康的睪固酮」。  第三部分：歷史名人的睪固酮智慧——大氣魄與必勝信念的生命實踐 了解了這套科學原理，我們來看看歷史上那些真正具備「戰士靈魂」的偉大人物。他們在面臨泰山壓頂、甚至是命懸一線的危局時，是如何透過強大的意志與肢體，喚醒體內的睪固酮，活出驚天動地的大氣魄。  1. 東方豪雄的絕地反擊：項羽——「破釜沉舟」的贏家效應 是中國歷史上氣吞山河的西楚霸王——項羽。 在歷史上著名的「巨鹿之戰」中，項羽面對的是秦軍名將章邯、王離高達三十萬的精銳主力大軍。而項羽當時手下只有區區數萬楚軍，無論從人數、裝備還是後勤來看，這都是一場必死無疑的戰爭。當時，各路起義軍諸侯都被秦軍的氣勢嚇破了膽，個個作壁上觀，不敢出戰。此時楚軍內部也是人心惶惶，體內的壓力荷爾蒙皮質醇無疑達到了頂峰。 此時的項羽，展現了人類歷史上最強大的「睪固酮破局智慧」。他帶領軍隊渡過漳河之後，下達了一道震驚歷史的命令：皆沉船，破釜甑，燒廬舍，持三日糧，以示士卒必死，無一還心！ 項羽把船全部鑿沉、把煮飯的鍋子全部砸碎、把軍營全部燒掉，每個人只帶三天的乾糧。這個動作在現代心理學看來，是一次極致的「大腦強行改機」。項羽用這個絕然的生理行為，徹底切斷了士兵大腦裡「退縮、逃跑、焦慮」的退路。 當所有人看著退路被切斷、看到項羽那不怒自威、頂天立地的戰士姿態時，楚軍體內的戰鬥體制被瞬間激活！睪固酮在體內瘋狂飆升。在隨後的戰鬥中，楚軍以一當十，呼聲動天，九戰九捷，大破秦軍。項羽用他的大氣魄，完美實踐了什麼叫「置之死地而後生」，在絕境中強行開啟了「贏家效應」的歷史巨輪。 第四部分：我們的行動指南——如何透過睪固酮活出平安健康喜樂？ 聽完了 David JP Phillips 的科學論述，看完了項羽的傳奇故事，我們要回到自己的生活中：此時此刻，面對生活、工作或重要考試壓力的我們，該如何具體應用這些智慧，每天都活得充滿自信與喜樂呢？ 以下為大家整理出三個立即可執行的「睪固酮激活策略」：  策略一：實踐柯蒂教授的「大戰士姿勢」，用身體強行開機 方法： 面試或考前等關鍵時刻，找無人處雙腳同寬站立、雙手叉腰、挺胸抬頭，如神力女超人般維持兩分鐘並深呼吸。效果： 兩分鐘舒展能降低皮質醇並提升 20% 睪固酮，讓你眼神堅定、語調沉穩，充滿迎戰自信。策略二：建立「小贏家清單」，滾動贏家效應 方法： 每天早晨完成一件掌控中的小事（如鋪床），並告訴自己「今天第一戰贏了！」；工作時將大任務拆成 20 分鐘小區塊，完成即劃掉。效果： 持續的微小掌控感能刺激多巴胺與睪固酮分泌，建立「我能掌控」的心理慣性，累積成面對大風浪的氣魄。策略三：用「剛強壯膽」的言語進行認知重塑 方法： 每天出門前對著鏡子挺胸拔背，堅定宣告三次：「我今天充滿力量！我有智慧面對挑戰！我當剛強壯膽！」效果： 高能量語言能重塑大腦神經網絡，提升自我效能感，讓你從被動應付轉為主動主導，獲得內心平

  6. Jun 12

    EP # 89 Know Your Brain Part 4: Befriending Stress—Turning Cortisol into Your Focus Superpower

    Hello everyone! Welcome back to Soul Bookshelf. Let’s start with a quick body scan: Are your shoulders hunched up toward your ears right now? Before a big presentation or a massive exam, does your heart race, your palms sweat, or your mind go completely blank? In our fast-paced world, we constantly blame a single chemical for this sudden panic: the famous stress hormone, Cortisol.   But in his book High on Life, Swedish brain expert David JP Phillips shares a groundbreaking idea: Cortisol is not a pure villain. It is actually the ultimate double-edged sword. Managed well, it is the breakthrough fuel that keeps you laser-focused and sharp. Left unchecked, it becomes a toxic poison that completely destroys your peace of mind. Today, let’s decode cortisol and learn how to transform it into your ultimate daily superpower!   From an evolutionary standpoint, cortisol is the exact reason our ancestors survived. Imagine a human gathering berries thousands of years ago when a saber-toothed tiger suddenly jumps out from the bushes! Instantly, the brain triggers the Fight or Flight response, flooding the body with cortisol to give you a massive energy boost while shutting down non-essential systems like digestion and logic. You don't need to ponder deep philosophy when a tiger is staring you down; you just need to run fast and survive.   This worked perfectly back then because the threat ended in fifteen minutes. The tragedy of modern life is that we use this exact emergency system to handle long-term, chronic stress. A late subway, endless text messages, a mortgage, or a difficult boss have become our modern, invisible tigers. They don't leave after fifteen minutes; they linger for months. Phillips notes that while a little cortisol brings energy, chronically high cortisol warps that focus into pure panic, memory loss, and deep fatigue.   In his classic book, Why Zebras Don't Get Ulcers, Stanford neuroscientist Robert Sapolsky points out that once a zebra escapes a lion, its stress levels drop instantly. Five minutes later, it is calmly eating grass without a care in the world. So why do humans get ulcers and high blood pressure? Because we possess a dangerous weapon: imagination and overthinking. A zebra only stresses when the threat is physically there, but a human can sit on a comfortable couch and stress by imagining a future problem or replaying an old mistake. We use our thoughts to lock ourselves in a virtual prison. To break out, we must send safety signals back to the brain using our physical body.   How did great leaders handle immense stress before modern science? Look at President Abraham Lincoln during the American Civil War. Faced with a tearing nation and intense personal grief, Lincoln’s stress levels were at an absolute human limit. Yet, he led his country through its darkest hour using a brilliant habit: whenever he was consumed by panic or rage, he would write a fierce hot letter to the person responsible, and then lock it securely in a drawer, never to be sent. By writing, Lincoln dumped the chaotic panic from his brain onto paper, allowing his rational mind to take back control and focus on saving the nation.   Here are three super practical strategies to easily recalibrate your cortisol levels every single day:   Strategy number 1 is the 4-7-8 Breathing Brake. When panic sets in, talking yourself down doesn't work, so command your body directly. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth for 8 seconds. Repeating this cycle just four times acts as a brake pad to slash cortisol in two minutes.   Strategy number 2 is to Separate What You Can Control. Stop feeding those virtual tigers! Draw a line down the middle of a piece of paper. On the left, write what you can control right now. On the right, write what is out of your control. If you are preparing for a major exam, you can control studying the next page, but you cannot control the final passing rate. Focus only on the left side, cross out the right, and let it go to reboot your logical brain instantly.   Strategy number 3 is the Morning Light Reset. Cortisol should naturally peak in the morning to wake you up and drop at night. Within twenty minutes of waking up, step outside into natural sunlight for five to ten minutes. This light signals your brain to create a healthy morning energy peak while setting your internal clock to release perfect sleep hormones fourteen hours later.   Wherever you are right now, let’s try a quick, 30-second relaxation exercise together: Bring your awareness directly to your shoulders. Take a deep breath in, shrug your shoulders all the way up to your ears, and hold them tight for 3 seconds. Now, let out a big exhale and drop them completely. Let them sink. Finally, soften your face and give yourself a gentle smile.   With that simple physical release, you have just recalibrated your cortisol. Making peace with stress really is that simple! That brings us to the end of today's episode. If this helped you today, please share it with a friend or family member who needs a breather. Take care, stay healthy, and I will see you all next week!

  7. Jun 12

    心靈書架 # 90 認識你的大腦 Part 5 :腦內啡——大腦的天然止痛藥

    不知道大家有沒有過這樣的體驗：當你辛辛苦苦爬上一座高山，雙腿酸痛到快要失去知覺，但就在你終於登頂、迎風遠眺壯麗群山的那一刻，身上的疲憊竟然瞬間消失了，取而代之的是一種無法言喻的、飛揚的平靜與神聖感？ 又或者，在你極度悲傷、痛哭一場後，雖然眼睛腫了、身體累了，但你的內心深處卻突然感受到了一種像是被洗滌過的、無比輕鬆與釋懷的感覺？ 我們常常以為，這種在痛苦過後所迎來的神祕愉悅和釋放，是一種純粹心理上的「苦盡甘來」。但今天我想告訴大家，這其實是大腦在經歷身體或情感的極限後，為我們調配的一劑獨門祕方。這劑祕方，就是我們大腦自產的「天然止痛藥與快樂源泉」——「腦內啡（Endorphins）」。 今天，我們要一起繼續來討論分享《你的人生他們六個說了算》這本好書。在深入探討「腦內啡：歡喜極樂」這個章節之前，我想先花一點時間為大家介紹這本書的作者。 這位作者非常了不起，他是來自瑞典的戴維·JP·菲利普斯（David JP Phillips）。曾深陷長達多年的重度憂鬱症中，幾乎快要放棄生命。但就在他人生的至暗時刻，他發揮了研究精神，深入鑽研神經科學，發現人類的情緒和行為，其實被體內的六種核心神經遞質和荷爾蒙牢牢地操控著。 於是他開始把自己的大腦當成實驗室，親身實踐調控這六大化學物質的方法，最終成功走出憂鬱，重獲新生。這本《你的人生他們六個說了算》，就是他用生命換來的結晶。這本書為什麼無比值得一讀？因為它不講空洞的心靈雞湯，而是用扎實的科學證據告訴你：如果能學會正確的開關，你的大腦本身就是一個完美的「幸福製造工廠」。 現在，請放鬆你的身體，帶著期待的心，讓我們一起走進腦內啡的都可以世界。  第一部分：解密腦內啡——痛苦背後的「大腦神聖盾牌」 首先，我們需要徹底搞懂什麼是「腦內啡（Endorphins）」。 從字面上來看，Endorphin 是由 Endogenous（內源性）和 Morphine（嗎啡）兩個字組合而成的，意思就是「由身體內部自己產生的嗎啡」。戴維·JP·菲利普斯在書中明確指出，從演化學的視角來看，腦內啡是我們老祖先在殘酷自然中活下來的「終極盾牌」。 想像一下，幾萬年前，一個原始人在狩獵時不小心被野獸咬傷了腿。在那個沒有抗生素、沒有止痛藥的時代，他如果因為劇痛而倒地不起，就只能待在原地被吃掉。這時候，大腦為了拯救生命，會瞬間釋放大量的腦內啡。腦內啡會立刻與大腦中的阿片受體（Opiate Receptors）結合，強行阻斷痛覺信號的傳遞。 這就是為什麼這個受傷的原始人能夠在幾分鐘內「感覺不到疼痛」，甚至還能爆發出驚人的速度跑回部落。腦內啡的本質，是為了幫助我們應對「身體或情感上的極度痛苦」而存在的天然麻醉劑。  書中的核心觀點與實際例子 作者在書中提到了一個讓我們現代人非常有共鳴的科學名詞，叫做「跑者高潮（Runner's High）一種越跑越開心、越跑越不累的神奇狀態」。 很多人都有跑步的經驗。當你跑到二、三公里時，你的肌肉開始酸痛，肺部開始像火燒一樣，大腦不斷瘋狂吶喊：「太痛苦了！快停下來！」這時候，就是身體處在痛苦的極限。但如果你咬緊牙關，堅持挺過那個臨界點（臨界點通常被稱為 The Wall），在跨過去的瞬間，奇蹟就發生了。 你突然覺得腿不酸了、呼吸變順暢了，身體甚至輕盈得像是在飛，內心湧起一股極大的敬畏與喜樂感。戴維解釋，這就是因為你的大腦判定你的身體正在承受巨大壓力，為了保護你，它打開了閥門，讓腦內啡如潮水般湧出。 但是，戴維也提醒我們，現代人的生活太過安逸與舒適。我們吹著冷氣、坐著沙發、吃著精緻的甜食，我們不斷追求「沒有痛苦」的生活。然而，科學的悖論就在這裡：當你刻意逃避一切身體上的勞累、流汗與不適時，你的大腦就永遠沒有機會分泌腦內啡。 缺乏腦內啡的現代人，對痛苦的耐受力變得極低，內心也失去了那種深層、扎實的歡喜極樂，反而更容易陷入慢性精神內耗與空虛之中。  第二部分：跨界延伸——《記憶與大腦》與《運動改造大腦》的對話 為了讓聽眾朋友能從更宏觀的視角理解這個機制，我們必須引入另外兩本權威著作。 第一本是哈佛醫學院精神科教授約翰·瑞提（John Ratey）的劃時代鉅著《運動改造大腦》（Spark）。瑞提教授在書中用嚴謹的臨床數據證實：運動不只是在鍛鍊肌肉，更是在改造我們的大腦結構。 當我們進行高強度的有氧運動或間歇性訓練時，大腦釋放的腦內啡不僅能迅速消弭身體的疲勞，它還會與另一種神奇的蛋白質——BDNF（腦源性神經營養因子）協同作戰，促進大腦神經元的修復與再生。這意味著，腦內啡帶來的喜樂，具有「物理洗腦」的功效，能直接將焦慮和憂鬱的陰霾從大腦中洗刷乾淨。 另一本則是心理學與神經科學經典《快樂的科學》（The Science of Happiness）。書中提出了一個非常美妙的發現：大腦無法分辨「身體的痛」與「心靈的痛」。 當你經歷失戀、喪親、或巨大的失敗時，大腦啟動的痛覺區域，跟你的腳被打斷時是完全一模一樣的。因此，當我們經歷情感上的巨大創痛、甚至痛哭流涕時，大腦同樣會為了保護我們而釋放腦內啡。這就能解釋為什麼「大哭一場」後會有一種釋懷的平靜。腦內啡，是造物主在我們大腦裡安裝的「心靈OK繃」。  第三部分：歷史名人的腦內啡智慧——在苦難中開出喜樂的花朵 了解了科學理論後，我們來看看歷史上那些真正把「腦內啡智慧」發揮到極致的偉大靈魂。他們身處常人無法想像的身體或精神苦難中，卻靠著內心的轉化，激發了無窮的歡喜極樂。 西方和平的行者：甘地——「苦行」與非暴力抵抗中的內在力量 甘地是印度的國父——聖雄甘地（Mahatma Gandhi）。 甘地在帶領印度爭取獨立的過程中，最著名的武器就是「非暴力不合作運動」以及無數次的「長期絕食抗議」。絕食，對於人類的生理來說，是一種極端的折磨。當身體連續幾天、甚至幾十天沒有食物攝入時，器官會發出痛苦的警報，飢餓感會像潮水般撕扯著神經。 但看過甘地晚年照片或紀錄片的人都會發現，他在絕食期間，眼神依然無比清澈、深邃，甚至經常帶著安詳、慈愛的微笑。他是怎麼做到的？ 現代醫學研究發現，當人體進入長時間的飢餓或苦行狀態時，為了維持生命功能的運轉並減輕器官的痛楚，大腦會進入一種特殊的「腦內啡與酮體高分泌狀態」。甘地藉由強大的信念，將這股生理上的腦內啡能量，昇華成了內心無堅不摧的平靜與歡喜，讓他超越了飢餓的恐懼，最終用最溫柔的力量震撼了全世界。  第四部分：聖經的屬靈智慧——喜樂的天然良藥 除了歷史名人的生命實踐，在基督教的經典《聖經》中，其實也早就記載了關於腦內啡運作的屬靈智慧。 在聖經《箴言》第17章第22節，有這樣一句充滿智慧的聖言： > 「喜樂的心乃是良藥；憂傷的靈使骨枯乾。」 >  這句經文在三千年前寫下時，人類根本不知道什麼叫神經遞質。但用現代神經科學來解讀，這簡直是精準得不可思議的科學真理。「喜樂的心」能夠分泌腦內啡、血清素與多巴胺，它們就像是身體內部的「天然良藥」，能增強免疫力、消炎止痛、修復細胞；相反地，「憂傷的靈」會讓身體源源不絕地釋放皮質醇，長期下來，皮質醇會抑制骨骼生長、加速骨質流失，這不正是字面上的「使骨枯乾」嗎？    第五部分：我們的行動指南——如何每天活得平安、健康、喜樂？ 聽完了 David JP Phillips 的科學論述，看完了蘇東坡、尼采、甘地與使徒保羅的傳奇故事，我們一定要把這股力量帶回自己的生活中。 既然現代生活太舒適，導致我們的腦內啡在「沉睡」，那我們該如何用健康、主動的方式去「喚醒」它，讓我們每天都活在平安與喜樂中呢？   以下為大家整理出三個立即可執行的「腦內啡激活策略」：  策略一：主動擁抱「健康的身體不適」，進行「正向壓力訓練」 不要再逃避流汗和勞累了。我們要效法蘇東坡和《運動改造大腦》的智慧，主動去跨越那個痛苦的臨界點。   實踐方法： 每天或每週給自己安排一次「高強度間歇運動（HIIT）」、或者一次暢快淋漓的慢跑、重訓。當你運動到感覺「有點喘、有點想放棄」的時候，告訴自己：「太棒了！我的腦內啡工廠要開工了！」再堅持5到10分鐘。如果你不適合劇烈運動，「洗冷水澡」（在洗澡的最後30秒到1分鐘切換成冷水）或者「吃適度的辛辣食物」（辣覺在生物學上其實是痛覺，會刺激大腦分泌腦內啡來止痛），都是非常棒的天然腦內啡激活劑。   預期效果： 運動或刺激結束後，你會感受到一種全身通暢、大腦無比清明且沉靜的喜樂。這種喜樂能幫你抵禦一整天的焦慮。    策略二：學習保羅的智慧，建立你的「逆境讚美清單」 當你面臨情感上的挫折、工作

  8. Jun 12

    EP # 88 Know Your Brain Part 3: Serotonin — Social Status, Satisfaction, and Staying in a Great Mood

    Hey everyone! Welcome back to another eye-opening episode of Mind Bookshelf. I am your host, Philips! I am so incredibly happy to have you tuning in with me today. Before we dive into today’s topic, I want everyone to take a moment, quiet your mind, and ask yourself one very honest question: Do you truly feel that you are good enough?   Think about your daily life. It does not matter if you are a super busy top manager running a company, a student dealing with highly difficult exams, or someone working hard and doing your best at your everyday job. Don't we all, completely without realizing it, fall into an invisible trap of comparison?   Think about that sudden sting you feel when you see your peers getting big promotions or making a lot of money. Or when you scroll through social media and see people flaunting their incredibly glamorous, perfect lives. On the flip side, what happens when you face a tiny setback at work, or when you catch someone giving you a cold, indifferent look? Does a deep wave of insecurity, self-doubt, and anxiety suddenly crash over you? That feeling can be so heavy, like a massive stone pressing down on your chest. It makes you want to shrink away, hide from the world, and feel like you matter absolutely zero in this universe.   We used to think that this painful feeling of "not being as good as others" was just because we didn't have a healthy mindset, or because our ability to handle pressure was too low. But today, through a life-changing masterpiece we are exploring on Mind Bookshelf, we are going to find the real antidote from a purely scientific angle! This incredible book is written by the top Swedish keynote speaker and world-renowned TED presenter, David JP Phillips, titled "High on Life: Become the Master of Your Six Key Hormones".   Before we dive deep into today’s main star, Serotonin, I really want to introduce this amazing author to you once again. David JP Phillips is not just an internationally acclaimed communication master; he is a true Brain Hacker who has successfully turned life science into practical daily actions. He actually suffered from severe clinical depression for 19 long years. Back then, his life had pretty much hit a dead end. But he refused to be a slave to his illness. Instead, he boldly turned his own brain into a living laboratory and went deep into researching how to control the six core chemical messengers that drive human emotions.   Through his journey, he made a powerful discovery: what humans call a "good mood" or "feelings of insecurity" are actually completely controlled by chemical substances right inside our brains!   And why is this book an absolute must-read for every single one of us? Because it doesn’t just sit there giving you abstract, useless chicken soup for the soul that you can never actually apply. No way! It uses the most rock-solid evolutionary biology and neuroscience to show you something incredible: your satisfaction, your self-esteem, and your inner peace can actually be mixed and customized by your own hands through specific physical and mental actions!     So, right now, I want you to relax your facial muscles, take a deep, deep breath, and let us flip open today’s page of Mind Bookshelf together.   In today’s episode, we are shining the light on the leader of the six main characters—the one chemical that most powerfully decides the depth of our lives, our self-esteem, and our inner peace. It is the Dignity Hormone: Serotonin!   Decoding Serotonin — It’s Not Just a Good Mood, It’s the Brain’s Social Scoreboard!   First, let us clear up a scientific misconception that has been floating around for ages. When many people hear about serotonin, they immediately say, "Oh, that’s just the happiness hormone!" But David JP Phillips points out a crucial correction in his book. If dopamine is what gives you that intense excitement of chasing a goal, then serotonin is something completely different. Serotonin is actually the ultimate scoreboard for social status in your brain!   Evolutionarily speaking, our brains are constantly scanning our surroundings to see where we stand in the social hierarchy. When your brain senses that you are respected, valued, and safe in your social group, your serotonin levels go up. It gives you that calm, confident glow that says, "I belong here, and I am worthy."   But when we feel rejected, ignored, or inferior, our serotonin drops drastically, leaving us feeling exposed and small. Understanding this dynamic is the ultimate key to hacking your confidence! We can learn exactly how to boost our serotonin naturally by eating well, sunbathing, moving, and relaxing." Thank you so much for listening to  this Mind Bookshelf! If you felt a little spark of hope listening to this, please hit that subscribe button right now, and share this episode with a friend who needs to hear that they are more than enough. Stay tuned, keep breathing deeply, and I will see you next week. Bye for now!

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歡迎您來到心靈書架，在每個人的心靈深處都有一個書架，上面擺放著各樣的書，可能是一本自己過去所讀過帶給自己很大幫助的書，也可能是自己過去所經歷而銘刻在自己心靈的一本書。 Welcome to Spiritual Bookshelf. In every heart there is a bookshelf — filled with stories that shaped who we are. Some come from books we once read, others from life experiences that became deeply etched into our souls. ようこそ「スピリチュアルな本棚」へ。 誰の心にも一つの本棚があり、そこには人生を形づくった本や体験の物語が並んでいます。読書から学んだこともあれば、心に刻まれた人生の記憶でもあります。 Willkommen bei Spirituelles Bücherregal. In jedem Menschen gibt es ein inneres Bücherregal – gefüllt mit Geschichten, die uns geprägt haben. Manche stammen aus Büchern, andere aus Erfahrungen, die tief in unserer Seele geblieben sind. 我是飛利浦，我在台灣完成大學，然後到美國留學、在美國工作，後來回台灣，我通過美國跟台灣的會計師， 美國的管理會計師考試，也通過了日本N2檢定及德語的B2檢定，協助過多家公司完成股票的上市櫃，參與了幾次在美國的專利、商業訴訟，也擔任過幾家上市公司的財務長、人資長、採購主管、法務主管，並且擔任過一家科技公司九年的總經理，我的職涯過程中，充滿了驚濤駭浪、高低起伏，曾經併購一些公司，也曾經三次被別的公司併購。 I’m Phillip. I completed my undergraduate studies in Taiwan, then studied and worked in the United States before returning to Taiwan. I passed the CPA exams in both the U.S. and Taiwan, as well as the U.S. CMA exam. I also passed the Japanese JLPT N2 and German B2 language certifications. I’ve helped several companies go public, participated in U.S. patent and commercial litigation cases, and have served as CFO, CHRO, head of procurement and legal affairs at listed companies, as well as CEO of a technology company for nine years. My career has been full of challenges and ups and downs — I’ve acquired companies, and I’ve also experienced being acquired three times. 私はフィリップです。台湾で大学を卒業し、その後アメリカに留学・就職し、のちに台湾へ戻りました。米国と台湾の公認会計士試験、米国管理会計士試験に合格し、日本語能力試験N2とドイツ語B2も取得しました。複数の企業の上場支援に関わり、米国での特許・商業訴訟にも参加しました。上場企業で財務長、人事長、購買責任者、法務責任者を務め、さらに九年間、ハイテク企業のCEOとして経営に携わりました。私のキャリアは波乱と起伏に満ち、企業を買収した経験もあれば、三度ほかの企業に買収された経験もあります。 Ich bin Phillip. Ich habe mein Studium in Taiwan abgeschlossen, anschließend in den USA studiert und gearbeitet und bin später nach Taiwan zurückgekehrt. Ich habe die CPA-Prüfungen in den USA und in Taiwan sowie die US-CMA-Prüfung bestanden. Außerdem habe ich das JLPT-N2- und das Deutsch-Zertifikat auf B2-Niveau erworben. Ich habe mehrere Unternehmen bei Börsengängen unterstützt, an Patent- und Wirtschaftsklagen in den USA mitgewirkt und in börsennotierten Unternehmen als CFO, Leiter Personal, Einkauf und Recht gearbeitet. Zudem war ich neun Jahre lang CEO eines Technologieunternehmens. Meine Laufbahn war von großen Höhen und Tiefen geprägt — ich habe Firmen übernommen und wurde auch dreimal selbst übernommen.   在這個心靈書架Podcast上面，我想跟大家分享：自己的閱讀心得、以及在工作生活上的經歷，希望能幫助您活出一個更美好的人生！ On this podcast, I hope to share my reading reflections and life experiences, and accompany

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