264. 在“健康”与“垃圾”食品间找到平衡、称重，以及我的停经故事（问答）

今天这期节目，我们要回答来自这个社群里三位反叛者提出的问题。

In today's episode, we are tackling three questions from rebels in this community.

我们要讨论如何在为了健康而吃和吃那些被饮食文化贴上垃圾标签的食物之间找到平衡。

We are talking about how to find balance between eating for health and eating foods DietCulture labels as junk.

我们要讨论如何不再对体重秤上的数字产生反应，还要聊聊我个人失去月经的经历。

We are talking about how to stop reacting to the number on the scale, and we are talking about my personal experience with losing my period.

嘿，反叛者，欢迎收听《饮食文化反叛者》播客。

Hey, Rebel, and welcome to the Diet CultureRebel podcast.

我是你的主持人邦妮，一名注册营养师和认证的直觉饮食咨询师，在这里帮助你无愧疚地吃饭，不节食地追求健康，成为直觉饮食者，并向饮食文化竖起中指。

I'm your host, Bonnie, a registered dietitian and certified intuitive eating counselor, here to help you eat without guilt and pursue health without dieting by becoming an intuitive eater and giving diet culture the middle finger.

嘿，反叛者。

Hey, Rebel.

今天的节目是问答环节，我来回答一些经常被问到的问题。

Today's episode is a q and a, and I am answering popular questions I get asked all the time.

在Instagram上，我问大家想让我在《饮食文化反叛者》播客上回答哪些问题，结果收到了好多好多很棒的问题。

On Instagram, I asked what questions rebels wanted me to answer here on the DietCultureRebel podcast, and I got seriously so many great questions.

所以今天，我们来深入聊聊其中的三个问题。

So today, we are diving into three of them.

我们要讨论的是，如何在所谓的“垃圾食品”和“健康食品”之间找到平衡，同时不引发饮食失调。

We are talking about how to find balance between eating, quote, junk food and, quote, healthy food without triggering disordered eating.

我们要讨论的是，如何不再对体重秤上的数字那么敏感。

We are talking about how to stop reacting to the number on the scale.

最后，我们要聊的是，在我的旅程中，我是否曾经停经，如果停过，那段经历对我来说最艰难的部分是什么。

And lastly, we are talking about whether I ever lost my period during my journey, and if I did, what the hardest part of that experience was for me.

在准备这期节目的时候，我不断注意到一件很有意思的事情。

As I was preparing for this episode, I kept noticing something really interesting.

虽然这三个问题表面上看起来差别很大，但它们实际上以一种很有力的方式联系在一起。

While these three questions may seem very different on the surface, they actually connect in a really powerful way.

听的时候，我希望你记住一个共同的主线，因为它贯穿了这三个问题，也贯穿了我给出的回答。

As you listen, I want you to keep one common thread in mind because it shows up in all three questions and in how I answer them.

那就是，要建立和食物更积极的关系，往往需要我们挑战饮食文化教我们习以为常的那些东西。

And it's this, creating a more positive relationship with food often requires us to challenge the things diet culture has taught us to normalize.

我希望这一集能让你更有收获，更清楚自己现在在饮食、食物和身体方面需要什么，并且准备好迈出一步，不管这一步看起来多大多小，去改善你和食物以及身体的关系。

My hope is that this episode leaves you feeling more informed, helps you have a greater understanding of what you need right now when it comes to how you approach your eating, food, and your body, and ready to take one action step no matter how big or small it may seem to change your relationship with food and your body for the better.

老规矩，这期播客仅供教育和信息参考，不能替代个人的医疗护理或建议。

My standard disclaimer, this podcast is for educational and informational purposes only and is not a substitute for individual medical care or advice.

第一个问题来自一位叛逆者，他问：如何在吃所谓的垃圾食品和健康食品之间找到平衡，同时不引发饮食失调？

Question number one comes to us from a rebel who asks, how to find balance in eating, quote, junk food and, quote, healthy food without triggering disordered eating?

非常感谢你的问题，叛逆者。

Thanks so much for this question, rebel.

我只想说，我理解你。

And I just wanna say I hear you.

我看到了你。

I see you.

我看到很多人在这里卡住了，他们想为了健康而吃，但过去所有所谓健康饮食的尝试，实际上只是让他们的饮食问题更严重，也许这正是他们最初陷入饮食困境的原因，或者从长远来看，让他们更加内疚、痴迷，害怕失去对食物的控制。

I see a lot of people get stuck here when they want to eat for health, but all past attempts at eating in, quote, healthy actually only worsen their food struggles is maybe what got them to where they are in the first place with their food struggles, Or maybe made them more guilt ridden, obsessed, and fearful of losing control with food in the long run.

所以，如果你说，嘿，我想考虑如何在加入更多健康食品的同时找到平衡，但怎么做才能避免适得其反，让我继续卡在现在这种与食物斗争的状态里呢？

So naturally, if you're like, hey, I wanna consider how to find a good balance between like incorporating more healthful foods, but how do I do that without risking something backfiring and keeping me stuck where I'm at now struggling with food?

所以我希望我回答这个问题的方式能给你很多思考的方向和应对的工具，如果你正想为自己做这件事的话。

So my hope is that the way in which I answer this question gives you a lot of things to think about and tools to navigate this if this is something that you are wanting to do for yourself.

在深入回答这个问题之前，我想先说明一点，这一点非常重要，就是每个人对健康和垃圾食品的定义都不一样。

I wanna name before I really dive into this question, and this is something that's really important, that everyone's definition of healthy and junk will be different.

这些对食物的描述并没有一个统一的标准定义，所以这让我不禁思考，也许你可以回顾一下，你一生中接收到的那些饮食观念，是如何塑造了你对健康食品和垃圾食品的定义的。

There is no standard universal definition for these descriptions of food, and so that makes me, you know, really think, I wonder what it could be like to reflect on potentially how diet messages that you've taken in throughout your life have shaped your definition of how you define what makes a food a health food and what makes a food a junk food.

所以，你眼中的垃圾食品，很可能在别人眼里是健康食品，反之亦然。

So what you view as a junk food may very well be a food that someone else views as healthy and vice versa.

所以，审视一下我们文化中那些关于食物的无益信息和饮食观念，是如何影响你看待、谈论甚至给食物贴标签的方式，这一点非常重要。

So it is really important to examine the ways in which unhelpful messaging around food and unhelpful diet messaging in our culture have maybe shaped the way that you view and talk about food and even label food.

我觉得探索你对某些食物的联想也很有帮助，看看这些联想是否在某种程度上植根于饮食文化。

I think it's also really helpful to explore your association with certain foods to see if these associations are rooted in diet culture in any way.

我给你举个例子。

And I'll give you an example.

比如说，如果你对沙拉的主要联想是节食，而对巧克力的主要联想是节食时不能碰，那么你就很难把这些食物看作其他东西，除了节食食品或者所谓的“坏食物”，应该避免。

If your main association with, let's say, salad is being on a diet, and your main association with, let's say, chocolate is avoiding it because you are on a diet, then it can be really hard to see these foods as anything else besides diet food or quote, bad food that should be avoided.

所以在这个例子里，沙拉就是所谓的减肥食品，而巧克力就是那种应该避免的‘坏食物’。

And so in this example, it would be the salad would be the the diet food, and the chocolate would be the quote, bad food that should be avoided.

所以我们要做的是开始改变你对这些食物的看法，这样你就不会一看到它们就自动想‘哦，这是减肥食品’，或者‘哦，这是垃圾食品’，或者‘哦，这是坏食物’。

And so what we wanna do is we want to start to change your association with these foods so that you do not automatically look at them and think, oh, that's a diet food, or oh, that's junk food, or oh, that's a bad food.

相反，我们要努力对所有食物保持更中性的看法，因为食物中立正是我们想要的，它能帮你找到平衡，既吃更多营养密集的食物，也搭配一些让你感觉不错的‘有趣’食物。

Instead, we wanna work towards a more neutral view of all foods because food neutrality is exactly what we want and what can help you find the balance of eating more nutrient dense foods paired with more, let's say, fun foods that feel good to you.

我想告诉你食物中立的威力，以及采用这种心态比自动给某些食物贴上‘坏食物’标签要有用得多。

And I wanna tell you about the power of food neutrality and how much more helpful it can be to adopt this mindset rather than having, like, automatic associations with certain foods being like, oh, that's a bad food.

哦，那是垃圾食品。

Oh, that's a junk food.

哦，那是好食物。

Oh, that's a good food.

如果你已经在练习食物中立，那很好。

So if you're already working on food neutrality, great.

太棒了。

Awesome.

继续加油。

Keep it up.

如果你还不熟悉食物中立这个概念，我真的、真的、真的希望你能考虑朝这个方向努力，因为它真的很有力量。

If food neutrality is a concept that is new to you, it is something that I really, really, really hope you consider working towards because it can be so powerful.

因为当食物在道德上越中立，也就是说我们越少把它们看作好或坏，我们就越容易关注吃完某些食物后身体的感受，也越容易在感到舒适饱足时停止进食，越容易避免非黑即白，也不会在特定食物面前感到混乱。

And it is because the more foods feel morally neutral, as in the less we view them as good or bad, then the easier it is for us to pay attention to how our bodies feel after eating certain foods, and the easier it becomes to stop eating when we are comfortably full, the easier it becomes to not be all or nothing and not feel chaotic around certain foods.

讽刺的是，食物承载的情绪越少，我们就越容易从稳定的状态而不是冲动的状态做出食物选择。

And ironically, the less emotional charge that food carries, the easier it becomes to make food choices from a grounded place instead of a reactive one.

通常，当我们把食物贴上“好”、“坏”、“健康”、“垃圾”的标签时，这些标签就带着情绪色彩。

And typically, we're labeling foods as good, bad, healthy junk, then that carries this emotional charge with it.

但如果我们能摆脱这些标签，开始把食物仅仅看作食物，对吧？

But if we can move away from those labels and start viewing food just as food, right?

沙拉就是沙拉，巧克力就是巧克力，这样我们就能更中立地看待这些食物，也更容易自我检查，比如：“这种食物我吃了到底感觉怎么样？”

A salad is a salad, chocolate is chocolate, then it helps us become more neutral around these foods and be able to check-in with ourselves more easily to be like, how does this food actually sit with me?

比如，这种食物实际上让我感觉如何？

Like, how does this food actually make me feel?

我给你一个问题，让你问自己，这样能帮你朝着食物中立的方向努力。

I'm gonna give you one question to ask yourself that will help you work towards food neutrality.

下次吃东西的时候，我希望你问自己这个问题。

I want you to ask yourself this the next time you eat.

我让这个食物为我做什么？

What am I asking this food to do for me?

与其把食物看作健康或不健康、好或坏、垃圾食品，不如试着看看食物和你所处的环境，找出当时最适合你情况的选择。

Rather than thinking of foods as healthy or unhealthy or good, bad, or junk, try and look at food and the context that you are in to see what is the best fit for the situation you are in at that time.

我给你举几个例子。

I'll give you examples.

我之前在《Diet CultureRebel》播客里讲过很多次。

I've talked about this many times before on the Diet CultureRebel podcast.

但当我为自己准备饭菜和零食时，我会考虑结合一般的营养原则，同时优先考虑满足感和享受。

But when I am putting together meals and snacks for myself, I think about bringing together general nutrition principles while also prioritizing satisfaction and enjoyment.

所以我会想，好吧。

So I think like, okay.

我怎样才能做出一顿饭或一份零食，既能满足我在特定情况下的独特营养需求，又能满足我的味蕾，让我觉得好吃呢？

How can I build a meal or a snack that helps to meet my unique nutrition needs for the particular situation I am in, but that also satisfies my taste buds and tastes good to me?

满足感很重要。

Satisfaction is important.

你有权享受你的食物。

You are allowed to enjoy your food.

好的。

Okay.

让我给你举一个具体的例子。

Let me give you a, like, a concrete example.

比如说现在是下午两点半，我饿得要命。

So let's say it's 02:30PM in the afternoon, and I am starving.

我饿极了。

I am ravenous.

我下楼去。

I go downstairs.

我走进厨房。

I go to my kitchen.

我打开食品柜。

I open the pantry.

我看到巧克力，心想：巧克力听起来真不错。

I see chocolate, and I think, Chocolate sounds really good.

如果食物是中性的，那就意味着我吃巧克力没有对错之分。

If food is neutral, that means that it is not right or wrong for me to have the chocolate.

然后我就能自由地想到，你知道吗？

And I am freed up to think about the fact that, you know what?

我从上午11点半吃完午饭后就没吃过东西，而晚饭要到下午5点半才吃。

I I haven't had anything to eat since lunch at 11:30AM, and dinner won't be until 05:30PM.

所以，如果我要吃到感觉饱到晚饭，那得吃很多巧克力，但空腹吃这么多可能不太舒服。

So the amount of chocolate I would have to eat to feel full until dinner may not sit well with me on this empty of a stomach.

所以，知道这一点后，我决定改找一些营养更全面的零食，比如碳水化合物搭配蛋白质，或者碳水化合物搭配脂肪，或者蛋白质搭配脂肪，或者碳水化合物、蛋白质、脂肪和纤维都有的组合。

So what I decide to do instead, knowing that, is look for a snack that has more nutrition components, like some sort of combination of carbohydrates paired with protein or carbohydrates paired with fat or protein with fat or carbs with protein, fat, and fiber.

就是那种稍微丰富一点的组合，因为我知道零食里搭配好宏量营养素通常能让我感觉更好，而且能让我更长时间保持饱腹感。

Just some type of combination that has a little bit more because I know that combining macronutrients in snacks generally helps me feel better and is likely to hold me over for longer with a more sustained level of fullness.

所以当我下楼去拿零食的时候，我问自己，我希望这个零食给我带来什么？

And so when I'm going downstairs for this snack, when I ask myself, what do I want this snack to do for me?

我大概想到了三个答案。

I I kinda come up with like three answers.

第一，我不喜欢那种饿得发慌的感觉。

Number one, I don't like feeling ravenous.

对吧？

Right?

那种极度饥饿的感觉对我来说真的不好受。

It doesn't feel good to me to be at that really intense level of hanger.

所以我想确保自己能吃点东西，帮我摆脱那种饿得烦躁的感觉，达到一种饱腹的状态。

So I wanna make sure that I can eat something that helps me move away from that hangry feeling and brings me to a level of fullness.

第二，我想吃点能让我撑过接下来三个小时直到吃晚饭的东西。

Number two, I wanna eat something that's gonna sustain me for the next three hours until I eat dinner.

第三点，我想吃点好吃的。

And number three, I wanna eat something that tastes good.

我想吃我喜欢的东西。

I wanna eat something that I like.

所以这就是我希望这个零食能为我做的三件事。

So those are the three things that I want this snack to do for me.

所以，因为我了解自己，我知道我超爱巧克力，我是个巧克力控，所以我会把巧克力加进那些我知道能让我感觉良好、能让我长时间保持饱腹感的零食里。

And so one thing I do, because I know myself, I know I love chocolate, I'm a chocolate girl, is I incorporate chocolate into snacks that I know do leave me feeling well, that I know do leave me feeling full and sustained for a while.

如果你在社交媒体上关注我，你可能见过我做能量球。

And if you follow me on social media, you've probably seen that I make energy balls.

对吧？

Okay?

这些超棒的。

These are the best.

它们简直绝了。

They are thebomb.com.

希望你有机会也做一次。

I hope you make them one day.

而且我的孩子们很喜欢吃。

And my kids love them.

我也很喜欢。

I love them.

我做的时候，会放大约一杯的燕麦片。

When I make them, I do like one cup of rolled oats.

如果你想自己做的话，我可以把具体配方告诉你。

If you wanna make them yourself, I'll I'll give you my exact recipe.

一杯燕麦片，四分之一杯巧克力豆，六汤匙亚麻籽粉，四分之一杯蜂蜜，半杯你喜欢的坚果酱，一小撮盐，还有大约一茶匙的香草精。

One cup of rolled oats, one quarter cup chocolate chips, six tablespoons ground flaxseed, one quarter cup honey, one half cup nut butter of choice, a pinch of salt, and about one ish teaspoons of vanilla extract.

然后我把这些全部混合在一起。

And so I mix that all together.

把它们搓成球，然后放进冰箱冷藏，这样我随时想吃就能拿出来当零食。

I roll them into balls, and then I refrigerate them so that they are ready to go whenever I need a quick snack.

跟你说，Rebel，这些真的很好吃。

And let me tell you what, Rebel, these are delicious.

而且我吃的时候，既能满足我对巧克力的渴望，又能摄入一些复合碳水化合物、纤维、蛋白质和脂肪，让我更长时间保持饱腹感和精力。

And when I eat them, I am able to satisfy my chocolate craving while also getting in some complex carbs, fiber, protein, and fat to help keep me full and sustained for longer.

当然，我并不是随时都有能量球在手边。

Now, of course, I don't always have energy balls on hand.

如果没准备，而我又想吃巧克力，我可能会选择其他零食，比如混合坚果，或者苹果配花生酱，或者熟食肉和奶酪，也许我决定晚点再吃巧克力，或者我决定两者都吃，先吃一个更有饱腹感的完全不同的零食，然后再加上一把巧克力豆或一块巧克力，仅仅是因为我想吃，而且听起来不错。

So if that's the case and chocolate still sounds good, I may opt for another snack like trail mix, maybe, an apple and peanut butter, maybe deli meat and cheese, and maybe I decide to just have the chocolate later, or maybe I decide to have both by having a totally different snack that has a little more sustenance to it, and then adding in, like, a handful of chocolate chips or a piece of chocolate simply because I'm wanting it and it sounds good.

但我也想明确一点，我处理这个问题的方式不是非黑即白的。

But I also want to be clear that the way I approach this is not all or nothing.

有时候我们选择食物仅仅是因为听起来好吃。

Sometimes we make food choices simply because food sounds good.

这通常被称为味觉饥饿，也许我们选择食物时完全不考虑营养。

This is often referred to as taste hunger, and maybe we don't make a food choice based on nutrition at all.

这不仅正常，而且完全没问题。

And not only is that normal, it is completely okay to do that as well.

有时候我们就是想吃巧克力，因为听起来不错，我们就是想要巧克力。

Sometimes we wanna have just chocolate because it sounds good and we just want chocolate.

这没有错。

And that's not wrong.

这也不是坏事。

It's not bad.

我们对食物越保持中立态度，就越能自由地注意到这些食物在不同情境下对我们的作用和感受。

The more neutral we are with foods, then the more freed up we are to notice how these foods work for us and make us feel in different contexts.

但你知道，归根结底，你得记住我们是人。

But, you know, at the end of the day, like, you gotta remember we're humans.

我们不是机器人。

We're not robots.

有时候选择食物，与其说是为了营养，不如说是单纯享受它。

And sometimes a food choice is less about nutrition and more about simply enjoying it.

也许更多是为了传统或与他人的联系，这完全没问题。

Maybe it's more about tradition or connection with others, and that's completely okay.

我其实有一个Instagram短视频，分享了我某天只吃吉百利彩蛋当零食的经历。

I actually have an Instagram reel sharing a day that I decided to snack on only Cadbury eggs.

我会在节目笔记里放上链接，你可以去看看，了解一下被饮食文化贴上“垃圾食品”标签的食物，在现实生活中吃起来到底是什么样的。

I'll link it for you in the show notes so that you can check it out and see what snacking on food that DietCulture typically labels as bad can look like in real life.

我觉得让这种想法变得正常很重要，就是说，如果你想吃，完全可以这么做。

And I think it's important to normalize that, you know, it's okay to do this if you want to.

这种心态的转变，对我来说，正是让我摆脱“要么全吃要么不吃”的思维，能够信任自己面对巧克力、吉百利彩蛋这类食物，真正去吃让自己感觉好的东西，而不是吃一口就陷入失控。

And this mindset shift for me, it's actually what helped me be able to break free from all or nothing, and be able to trust myself around food like chocolate and Cadbury eggs, and actually eat what feels good to me versus, having a bite of that food causing me to spiral.

Rebel，我希望我这样回答这位听众的问题——如何在吃所谓的“垃圾食品”和“健康食品”之间找到平衡，同时不引发饮食失调——能给你一些启发。

Rebel, I hope that how I answered this listener's question of how to find the balance in eating quote, junk food and, quote, healthy food without triggering disordered eating, gave you a few things to think about.

第二个问题来自一位Rebel，她问：你在康复过程中有没有停经过？

Question number two comes to us from a rebel who asked, did you ever lose your period during your journey?

如果有，最难的部分是什么？

And if so, what was the hardest part?

我确实停经了。我回答这个问题时，指的是下丘脑性闭经导致的停经，也就是接下来我会一直提到的那个术语。

I did lose my period, and how I'm answering this question is in reference to a missing period due to hypothalamic amenorrhea, aka I'm gonna be referring to that as throughout the rest of this episode.

简单来说，就是因为你吃得不够，无法满足身体的需求，所以月经就不来了。

And that is simply when you lose a period because you are not eating enough to support what your body is being asked to do.

这可能和过度运动、吃得少有关，但很多时候，问题不在于运动本身，而在于没有摄入足够的能量来满足身体的消耗和需求。

It can involve over exercising and under eating, but more often than not, it is not necessarily the exercise in and of itself, but rather it is the lack of adequate fuel to meet those physical demands and your body's needs.

我很小的时候就停经了，大概十三四岁吧。

I lost my period when I was really young, maybe like 13 or 14.

具体年龄记不清了，但我知道差不多是那个时候。

I can't remember the exact age, but I know it was around that time.

而且我月经来得也早，大概十岁十一岁就来了。

And I also am someone who got my period when I was really young, like 10 or 11.

现在回想起来，说到停经最难受的部分，我录这期节目的时候已经33岁了。

Looking back now, you know, when I think about like what was the hardest part of losing my period, I'm 33 at the time of this recording.

我可以这么说，我那么小的时候停经，我根本没觉得有什么问题。

And I can say, when I lost my period at such a young age, I didn't think there was anything wrong with it.

我甚至还挺高兴的，因为不用费劲去用卫生棉条了。

I actually really enjoyed it because I didn't have to try and wear a tampon.

那真的把我吓坏了。

That totally freaked me out.

我可以在体操训练和比赛中不用为月经操心。

I could do my gymnastics, practices, and meets without having to worry about my period.

所以现在回想起来，当时我并没有觉得这有什么难的。

And so looking back, remembering where I was at the time, I don't think I thought that there was a hard part about it.

而这就是为什么现在作为33岁的我，作为一名专门研究饮食失调的注册营养师，回头看时觉得那么难受。

And that's what makes it so hard for me to look back on now as a 33 year old, as a registered dietitian who specializes in disordered eating.

我很难接受，当时我月经停了竟然没有被当作一个警示信号。

It's so hard for me to look back and see that me missing my period was not seen as a red flag.

它只是被看作一个年轻、运动量大的少女的正常现象。

It was just seen as like a normal part of me being a young teenager who was incredibly active.

还有一件让我现在回想起来很难受的事，当时我并没有觉得难受，可能是因为我太年轻了，把月经看作一种麻烦，而不是对整体健康非常重要的东西。

And then another thing that's hard for me to look back on, which again at the time didn't feel hard to me, probably because I was just so young and I viewed my period as an inconvenience rather than something that was actually really important for my overall health.

我知道，我当时大概有一年左右没来月经。

I know so I had lost my period for about like a year or so.

但即使在那之后，虽然我来了月经，但周期并不规律，我也没有把这当成一个警示信号。

But even after that, while I got a period, it was not a consistent period, and I didn't see that as a red flag.

所以在我十几岁的时候，我的饮食真的非常混乱，我很有信心这影响了我的月经周期。

And so my eating was truly all over the place in my teens, and I'm very confident that that impacted my cycle.

我一开始是极度节食，然后变成暴饮暴食和强迫行为，最后基本上就是暴饮暴食了。

And so I started out with like really extreme restriction to then binge eating and compulsory behaviors to then mostly just binge eating.

说实话，我不记得我青少年时期有过规律的月经。

And truly, I don't remember in my teenage years having a consistent period.

我记得我有来过月经，但不像现在这样像时钟一样规律。

I do remember having a period, but it wasn't regular like clockwork like it is for me now.

我想，因为现在我的月经周期非常规律，所以我很有信心，我那时候月经不规律很可能就是因为我混乱的饮食习惯。

And I imagine because, you know, now I because I do have such a regular consistent period, I feel very confident that there is, you know, a high chance that my irregular periods were probably from my chaotic eating patterns.

后来上大学的时候，我开始吃避孕药，之后好几年都在吃。

And then in college, I got on birth control, and I was on that for for several years after that.

我想说，一直吃到大概二十六七岁吧。

I wanna say till I was like 26 or 27.

我在大学时也很活跃，也限制饮食，但我不确定我是否会有规律的月经，因为我吃了避孕药，它掩盖了我正常周期可能的情况。

I was also very active and did restrict in college, but I don't know if I would've had, like, a regular period or not because I had birth control, which was masking what my regular cycle may have done.

我可以这么说，当我大约26或27岁停药后，而且我要补充的是，在那之前我在营养方面做了很多修复工作，比过去几年好多了，我的月经周期变得规律了。

I can say when I got off the pill around 26 or 27, and I'll also add that I had done a lot of healing work up until this point in my nutrition, was so much better than it had been for years, I did get a regular cycle.

从那以后，我的周期一直非常规律。

And since then, I've had, you know, a a very consistent cycle.

所以再回头看，对我来说最难受的是，当时月经不来和周期不规律没有被当作一个警示信号。

So again, looking back now, the hardest part for me today is just that my missing period and irregular cycles were not seen as a red flag.

我知道我的月经不来是因为……而且我觉得我们现在在指出问题和强调规律月经的重要性方面做得越来越好了，不再只是说‘哦，你运动量很大’。

I know that my period was missing because of and I I do think that we are getting so much better now at calling out what is and naming the importance of getting a regular period and not just saying, oh, you're super active.

比如‘你没有月经是正常的’。

Like, it's normal for you to not have your period.

我觉得我们现在在真正讨论为什么即使是最活跃的人也需要有月经这方面做得越来越好了。

I think we're getting so much better at really talking about like why even the most active people need to have a period.

我和博士有一整集播客节目。

I have an entire podcast episode with Dr.

Nicola Sykes，她是下丘脑性闭经领域的顶尖专家，我非常希望你们去听听那期节目，因为我们真的详细讨论了什么是下丘脑性闭经、它如何表现、为什么会发生，以及为什么单看体型并不能可靠地判断一个人会不会得这个病。

Nicola Sykes, a leading expert on hypothalamic amenorrhea that I would love for you to listen to because we really break down what is, how it shows up, why it happens, and why body size alone is not a reliable indicator of who can or can't have it.

我们还聊到了一个我觉得没有得到足够重视的问题，那就是月经周期紊乱，不仅仅是完全停经，也可能是能量摄入不足和身体压力过大的信号。

And we also talk about something that I believe does not get nearly enough attention, and that is how disrupted cycles, not just a completely missing period, can also be a sign of underfueling and too much stress on your body.

所以这期节目是第242集，标题是《你的月经周期在试图告诉你什么？》

So this is episode two forty two titled, Is Your Cycle Trying to Tell You Something?

下丘脑性闭经以及月经周期紊乱的影响，与Dr.

Hypothalamic amenorrhea and the impact of disrupted periods with Dr.

Nicola Sykes。

Nicola Sykes.

我真的希望你们能回去听听那一集。

I really hope you go back and give that episode a listen.

最后，我觉得这应该是不言而喻的，但当我失去月经的时候，我得承认我当时还非常年轻。

And lastly, I think this should go without saying, but when I lost my period, I can acknowledge that I was very young.

但我必须指出，这种情况可能发生在任何年龄的人身上。

But I have to name that this can happen to anyone at any age.

不管你的月经已经停了多久，或者因为长期能量摄入不足导致周期不规律，我真的很想让你知道，现在开始努力恢复，永远都不晚。

And no matter how long your period has been missing or how long maybe you've had irregular cycles because of not consistently meeting your energy needs, I really want you to know it is never too late to work to get it back.

嘿，Rebel。

Hey, Rebel.

问你个问题。

Quick question for you.

你会不会有时候搞不清楚什么时候该吃、吃多少，或者怎么在真正吃饱的时候停下来？

Do you ever feel confused about when to eat, how much to eat, or how to stop when you are actually full?

如果你在点头，那这个就是为你准备的。

If you are nodding your head yes, then this is for you.

我制作了一个完全免费的饥饿感和饱腹感量表指南，帮你重新连接身体的信号，而不是听信那些饮食规则和外界的“应该”。

I created a completely free hunger and fullness scale guide to help you reconnect with your body's cues instead of listening to diet rules external shoulds.

这是关于和你的身体建立信任，这样你就能练习正念饮食，并且自信地吃那些让你感觉好的食物和分量。

This is about building trust with your body so you can practice mindful eating and gain confidence eating what and how much feels good to you.

在这个指南里，你会学到饥饿和真正饱腹的感觉是什么样的，为什么节食会让你失去这些信号，如何从今天开始简单、不复杂地使用这个量表，以及如何用这个工具让你在吃什么和吃多少上更有信心。

Inside this guide, you will learn what your hunger and true fullness actually feel like, why dieting can disconnect you from these cues, how to start using the scale today in a simple, non overwhelming way, and how to use this tool to feel more confident in what and how much you eat.

如果你已经厌倦了反复纠结，或者依赖那些死板的计划来告诉你该吃什么、什么时候吃、吃多少，而这些计划最终只会适得其反，那么这个指南就是为你准备的。

This guide is for you if you are tired of second guessing yourself or relying on rigid plans to tell you what, when, and how much to eat that only backfire in the long run.

如果你想开始一餐一餐地重建与身体的信任，就去 dietculturerebel.com/hungerfullnessscale，或者直接点击节目说明里的链接免费下载。

If you want to start rebuilding trust with your body one meal at a time, head to dietculturerebel.com/hungerfullnessscale or just click the link in the show notes to download it for free.

没有压力，不需要完美，只是一个有用的下一步，帮助你重建与身体的信任，让吃饭变得更轻松、更直觉、更享受。

No pressure, no perfection, just a helpful next step to help you rebuild trust with your body and make eating easier, more intuitive, and more enjoyable.

好了。

Alright.

让我们回到本期节目。

Let's get back to the episode.

我们的第三个也是最后一个问题来自一位叛逆者，她问：如何不再对体重秤上的数字产生反应？

Our third and final question comes to us from a rebel who asks, how do you stop reacting to what is on the scale?

说实话，我一看到体重秤就紧张。

I literally get nervous looking at my scale.

好的。

Okay.

所以关于对待体重，大概有两种思路。

So there are kind of two thought patterns on approaching weight.

一种是通过频繁称重，让自己对体重变得麻木。

One is the idea that you can desensitize yourself to your weight by kind of like repeated exposure of weighing yourself more.

但我在作为营养师、认证直觉饮食顾问以及专门处理饮食失调问题的培训中，学到最多、听到最多推荐的是另一种思路，就是干脆不称体重，或者去医生那里时要求不称重或进行盲称，也就是你站上秤，但看不到数字。

Now what I've learned the most and heard recommended the most in my trainings as a dietitian, as a certified intuitive eating counselor, and as someone who specializes in disordered eating, is this other idea of simply not weighing yourself or when you go to the doctor's office requesting to not be weighed or do blind weights, which is where essentially you step on the scale, but you don't actually see the number.

所以你可以背对着秤站上去，或者站上去但不看秤，然后要求称重的人不要告诉你数字。

So you might step on the scale backwards or step on and just not look at the scale, and then request that the person who is weighing you does not share that number with you.

我可以告诉你，后一种理念最让我有共鸣，尤其是因为我以前和体重秤以及知道自己的体重之间的关系非常糟糕。

I can say that the latter philosophy is what has resonated with me most, especially as someone who used to have a horrible relationship with the scale and knowing my weight.

而且我也可以说，这种方法更容易引起我们大多数客户的共鸣。

And I can also say that this approach tends to resonate with way more of our clients.

无论如何，我鼓励你反思的是，在当下这一刻，你需要的是什么？

In any case, what I'd encourage you to reflect on is what is it that you need in this present moment?

所以，与其强迫自己对一个可能对你来说一点都不中性的数字变得麻木，不如看看自己现在的状态，问问自己今天需要知道还是不知道自己的体重。

So instead of pressuring yourself to be desensitized to a number that is probably anything but neutral to you, what if you can check-in with where you are right now and ask what you need today when it comes to knowing or not knowing your weight?

几年前，我问了自己几个问题，这些问题让我更清楚地认识到体重秤对我的影响，最终让我做出了一个非常重要的决定——扔掉体重秤，不再称体重。

Years ago, I asked myself a few questions that helped me gain clarity on how the scale was impacting me and ultimately be able to make the very important decision for myself to ditch the scale and stop weighing myself.

这里有一些我问过自己的问题，你也可以问问自己，来获得更清晰的认识。

Here are some questions that I asked myself that you can also ask yourself to gain clarity.

第一个问题。

Question number one.

当我知道自己的体重时，它会影响我对自己感觉吗？

When I know my weight, does it impact how I feel about myself?

第二个问题。

Number two.

当我知道自己的体重时，它会影响我的食物选择吗？

When I know my weight, does it impact my food choices?

第三个问题。

Question number three.

当我使用体重秤时，它会影响我吃的食物种类和数量吗？

When I use the scale, does it impact the types of foods I eat and the amounts of foods that I eat?

第四个问题。

Question number four.

如果我知道自己要被称重，那会不会影响我在称重前的饮食选择？

If I know I am going to be weighed, does that impact my food choices leading up to being weighed?

第五个问题。

Question number five.

如果我不称体重，会不会感到非常焦虑？

If I do not weigh myself, am I left with intense anxiety?

还有第六个问题。

And question number six.

我会不会因为称体重让我压力很大，而避免或推迟就医？

Do I avoid or delay medical care because being weighed stresses me out?

几年前我问自己这些问题时，我对自己和体重秤的关系以及知道体重这件事，有了一些新的认识。

When I asked myself these questions years ago, here are a few things that came up for me about my own relationship with the scale and knowing my weight.

如果我称了体重，数字比我预期的低，我会自我感觉更好。

If I weighed myself and the number was lower than I anticipated, I felt better about myself.

我的心情会好很多。

I was in a better mood.

我会用更多的食物，或者那些我标为‘坏’的食物来奖励自己。

I would reward myself with more food and or food that I labeled as bad.

如果数字比我想要的要高，那我就会心情特别差。

If the number was higher than I wanted it to be, then I would be really in a bad mood.

我会非常沮丧，然后那个数字就会一直缠着我。

I would be super upset, and then that number would consume me.

我会一直想着那个数字，直到它降下来，最后我就会限制饮食，吃得更少。

I would not be able to stop thinking about that number until I got it down, and then I would ultimately restrict and eat less.

我会推迟看医生，就是为了避免称体重，或者我会挑一个我觉得体重会低一些的时候去预约。

I would delay medical care to avoid being weighed or schedule appointments when I felt like the scale would reflect a lower number.

所以最后，当我反思自己知道体重和称体重这件事时，我意识到，就我目前的情况来说，体重秤真的对我没什么帮助。

And so ultimately, when I reflected on knowing my weight and weighing myself, I realized like, the scale is really not helpful for me with where I am right now.

而且我以前对体重秤和知道体重的反应，可能跟你现在不一样，这也没关系。

And how I used to respond to the scale and knowing my weight, maybe it's not how you currently respond to it, and that's okay.

人们对知道自己的体重有各种各样的反应。

There are like a million different ways of how people respond to knowing their weight.

最重要的是弄清楚它对你有什么影响，以及它是否可能对你有负面影响。

What's just most important is to get clear on how it impacts you, and if it's something that could potentially be negative for you.

这里有几个例子，是我看到其他人对体重秤的反应，看看有没有哪个能引起你的共鸣。

And here are a couple examples of how I've seen some other people respond to the scale to see if maybe any of this resonates with you.

我见过有些人，他们站上体重秤，如果数字比他们期望的高，他们可能会觉得自己很失败，然后情绪崩溃，反而吃得更多。

I've seen people who maybe step on the scale, and if it's higher than they want it to be, they might feel like such a failure that they then spiral and then eat more food.

反过来，如果数字比他们想象的低，可能会激励他们继续节食。

Conversely, if the number is less than they think it should be, it might motivate them to continue to restrict.

再说一次，你对体重秤和知道体重的反应可能有很多种。

Again, there are so many ways that you might react to using the scale and knowing your weight.

所以请记住，我的例子并不是全部情况。

So please know my examples are not an all encompassing list.

但归根结底，体重秤真的会影响你的食物选择、你的情绪、你的自我价值感吗？

But ultimately, it's like, is the scale really impacting your food choices, your mood, your feelings of self worth?

而且说到底，对我来说，我不想用一个对我影响这么大的东西。

And ultimately, for me, I did not want to use something that had such a massive impact on myself.

所以很多年前，当我认真反思我们刚才聊到的那些时，我意识到，你知道吗？

So years ago, when I really reflected on everything we talked about, I realized, you know what?

我需要停止称体重。

I need to stop weighing myself.

我意识到我需要把体重秤扔掉。

I realized I needed to get rid of my scale.

我需要去医疗机构为自己争取，要求不称体重，或者进行盲称。

I needed to advocate for myself in medical settings and request to not be weighed or do blind weights.

当时，我是不是也希望自己能使用这个秤，知道自己的体重，而不受那么大影响，不那么敏感？

Would I, at the time, have loved to be able to use this scale to know my weight and not have it impact me so much, not be so reactive to it?

是的。

Yes.

当然。

Absolutely.

但那时候对我来说做不到。

But that wasn't possible for me then.

所以我决定把秤扔掉，不再称体重。

And so I decided to remove the scale and stop weighing myself.

把秤扔掉，我得说，它并没有一夜之间神奇地让我和食物、身体的关系变得完美，但它确实为真正的疗愈创造了空间。

And removing the scale, I will say it did not magically make my relationship with food and my body perfect overnight, but what it did do is it created space for healing to actually begin.

我可以这么说，扔掉它是因为秤对我来说是个很大的干扰。

And I can say getting rid of it because the scale was a major distraction for me.

它帮助我重新连接身体的信号，建立和食物更积极的关系，起到了关键作用。

It was instrumental in helping me reconnect with my body cues and create a more positive relationship with food.

因为以前，我的饮食完全围绕秤上的那个数字。

Because before, my eating was centered solely around that number on the scale.

而现在，我能够建立身体感知，重新信任饥饿和饱腹的信号，探索让我感觉最好的食物，真正让身体感知来引导我的饮食，而不是把它外包给一个愚蠢的小秤。

Whereas now I've been able to build body attunement, rebuild trust with hunger and fullness cues, explore foods that make me feel my best, and really let a lot of this body attunement guide my eating rather than outsourcing it to a silly little scale.

现在很多年过去了，我仍然不用秤，但我得说，那些偶尔去医生那里，不管什么原因可能看到自己体重的时候，它不会像以前那样让我陷入混乱了。

And now many years later, I still don't use a scale, but I will say that those random times where I do go to the doctor and for whatever reason maybe end up seeing my weight, it does not spiral me like it used to.

今天看到我的体重是我最喜欢的事吗？

Is it my favorite thing in the world to see my weight today?

不是。

No.

真的不是。

It's not.

但我现在看到那个数字，它不再影响我的自我价值感了。

But I can see that number and no longer have it alter my feelings of self worth.

不再影响我的饮食了。

No longer have it alter my food intake.

不再影响我的心情或者我的所有想法了。

No longer have it alter my mood or all of my thoughts.

所以我现在看到体重时的反应，和几年前相比，已经完全不同了。

And so the way I react to seeing my weight is vastly different today than it was years ago.

但为了达到这个状态，我真的需要在几年前就停止使用体重秤。

But in order for me to get to this place, I really needed to stop using the scale years ago.

虽然我现在已经能做到看到体重数字而不崩溃，但我还是选择不买体重秤，也不主动去称体重。

And while I'm at the place today where I can see my weight and not spiral, I still choose to not own a scale and not weigh myself on my own accord.

我真的很喜欢这些年来建立起来的身体感知能力。

I really like the body attunement I've built over the years.

我对自己的饮食和自我感觉都很好，我只是觉得没必要引入一个可能破坏现状的东西。

I feel really good with my eating and how I feel about myself, and I just don't see the point in bringing in something that could potentially disrupt where I'm at now.

我更相信自己的内在数据，而不是体重秤上那个告诉我地球引力的任意数字。

I trust my internal data far more than external data from an arbitrary number on a scale that tells me my gravitational pull on Earth.

像我的精力、情绪、饱腹感、力量以及整体健康感，这些告诉我的信息远比体重秤上的数字多得多。

Things like my energy, mood, fullness cues, strength, and overall well-being tell me so much more than a number on this scale ever could.

在回答完这个问题之前，我想明确一点：虽然我不使用体重秤，也给了你一些建议去探索体重秤对你是好是坏，但关于被称体重和记录体重这件事，其实有一些细微差别。

I do wanna be sure I name, before I'm done answering this question, that even though I don't use the scale, and even though I have given you tips to explore whether the scale is helpful or not helpful to you, there is some nuance to this conversation on being weighed and having a record of your weight.

因为有时候定期称体重和体重检查实际上非常有用，甚至是必要的，比如在进食障碍恢复的某些阶段，或者需要根据体重来调整某些药物剂量的时候。

Because sometimes regular weigh ins and weight checks are actually really helpful or actually needed, such as in certain stages of eating disorder recovery or when weight is needed to dose certain medications.

我认为在这些情况下，与你的医疗提供者保持紧密合作，并讨论如何在不让你过度痛苦的情况下称体重，这一点非常重要。

I believe in these instances, having a close working relationship with your providers and discussing ways that your weight can be taken without distressing you too much is super important.

好的，Rebel。

All right, Rebel.

我希望今天听到我回答这三个问题，能让你更清楚自己在修复与食物和身体的关系方面的需求，并且帮你找到一个今天就能采取的行动步骤，来改善你对食物的想法和感受。

I hope hearing me answer these three questions today gave you more clarity about your own needs when it comes to healing your relationship with food and your body, and that it helped you identify one action step you can take today to change the way you think and feel about food for the better.

也许那个行动步骤就是简单地用食物的本名来称呼它，帮助实现食物中立，而不是给它贴上健康、不健康或垃圾的标签。

Maybe that action step is simply calling food by its name to help with food neutrality instead of labeling it as healthy or unhealthy or junk.

所以，把沙拉叫做沙拉，把巧克力叫做巧克力。

So calling a salad a salad and chocolate chocolate.

也许那个行动步骤是这周少称一次体重。

Maybe that action step is weighing yourself one less time this week.

或者你的行动步骤是彻底扔掉体重秤。

Or maybe your action step is getting rid of your scale entirely.

我们很容易陷入对未来的期待中，比如非常希望体重秤不再影响我们，或者希望现在就能轻松面对食物，以至于忽略了当下可以采取的小步骤，而这些小步骤正是帮助我们实现目标的关键。

It is so easy to get caught up in where we want to be in the future, like wanting so badly for the scale to not affect us or wishing food felt easier right now that we lose sight of the small action steps we can take in the present moment to help us get there.

而且，往往正是这些小步骤，随着时间推移，才能带来有意义的改变。

And often, those small steps are exactly what creates meaningful change over time.

如果你觉得这期节目有帮助，请留下五星好评和评论。

If you found this episode helpful, leave a five star rating and review.

这真的能帮助这个播客触达更多需要听到这些对话的人。

It really helps this podcast reach more people who need to hear these conversations.

如果你认识谁听了这期节目会受益，就分享给他们吧。

And if you know someone who would benefit from hearing this episode, share it with them.

一如既往，感谢你在这里，感谢你提出深思熟虑的问题，也感谢你愿意用更友善、更细腻的视角来看待食物、身体和健康。

As always, thank you for being here, for asking thoughtful questions, and for being willing to look at food, body, and your health through a kinder and more nuanced lens.

一如既往，我为你感到骄傲。

As always, I'm proud of you.

下次再见，我是你的主持人，也是你的同伴，Bon。

Until next time, I'm your host and fellow rebel, Bon.