ChatGPT 被高估了（伯格博士证明）

昨天我和ChatGPT吵了一架，挺激烈的。

Yesterday, I got in a heated argument with ChatGPT.

我老婆正好进来，还问我：你跟谁在说话呢？

My wife actually came in, and she's like, who are you talking to?

我当时特别生气，就想看看ChatGPT在健康问题上能不能给出点基本靠谱的信息。

I was really frustrated because I wanted to see if ChatGPT had at least basic truthful information in the area of health.

它们怎么确定这些信息比别的说法更真实呢？

How do they know this information is more truthful than something else?

说白了，就是靠医学界的共识来加权的。

It's basically weighted through medical consensus.

很多医学上的老观念，过几年一看，根本就是错的。

There's so much medical dogma that ends up being completely false over periods of years.

今天咱们就深入聊聊，提几个问题，看看它怎么回答。

Today, we're gonna take a deep dive and ask various questions and see what it says.

在开始之前，我想问问你们，你们平时都从哪儿获取健康信息？

Before I do that, I want you to comment down below and tell me, how do you find your health information?

你平时都去哪儿找健康方面的答案？

Where do you go to get answers on health?

我第一个问ChatGPT的问题是：怎么才能减重？

The first question that I asked ChatGPT is how do I lose weight?

它当然给出了这样的回答。

And, of course, it said this.

减重的关键在于制造一个可持续的热量缺口。

Losing weight comes down to creating a sustainable calorie deficit.

就是消耗的热量要超过摄入的热量。

Burning more calories than you consume.

这种说法一直被当作真理，现在也还在流行。

Course, this dogma has persisted, and it's going on right now.

这正是医疗界告诉你的减重方法。

This is what the medical profession tells you to do to lose weight.

给你个建议，可以先从每天减少300到500大卡的摄入开始。

To give you a tip, a good starting point is to reduce your intake by 300 to 500 calories per day.

假设你真的每天减了500大卡。

Let's just say you did reduce 500 calories.

你会饿得不行，因为你根本没动用体内的脂肪储备。

You're just gonna be so hungry because you're not gonna actually tap into your fat supply.

你只能靠吃进去的热量撑着，因为你身体主要靠碳水供能。

You're gonna be dependent on the calories from the food coming in because you're running on carbs.

于是我问ChatGPT，对健康来说，最好的饮食是什么？

Then I ask ChatGPT, what is the best diet for health?

排名第一的是地中海饮食。

Number one, the Mediterranean diet.

主要是多吃蔬菜、水果、豆类和全谷物，适量吃鱼和禽肉。

Of course, it's lots of vegetables, fruits, legumes, and whole grains, moderate fish, and poultry.

当然，得少吃红肉、糖和加工食品。

Of course, you have to limit the red meat, sugar, and processed foods.

他们这么总结挺到位的。

I like how they put that together.

减少红肉、糖和加工食品的摄入。

Limit red meat, sugar, and processed foods.

他们把这三样放在一起，是因为这三者都同样重要，得尽量避开。

Like, they lump those three together because they're all of equal importance to avoid.

你看看这个。

Look at this.

可选的。

Optional.

适量饮用红葡萄酒。

Moderate red wine.

女性每天一杯就够了。

For women, that's one glass per day.

男性每天两杯酒精饮品。

For men, it's two glasses of alcohol per day.

既然你推荐的是对健康有益的饮食，却还建议喝酒，那你能解释一下，这怎么就能让人更健康呢？

First of all, if you're recommending a diet good for health and you're actually recommending alcohol, explain to me how that's gonna make anyone healthy.

第二种饮食当然是植物性饮食。

The second diet is, of course, plant based.

这里又是老生常谈的建议。

Here we got the same old same old recommendations.

好吧。

Okay.

弹性素食饮食。

Flexitarian diet.

主要是吃植物，再搭配适量的蛋白质。

This is, mostly plants with a moderate amount of protein.

还是老一套。

Same thing.

瘦肉蛋白。

Lean proteins.

还有针对高血压的DASH饮食，强调多吃谷物、大量蔬菜、鱼类和瘦肉。

And then we have the DASH diet for blood pressure, more grains, lots of vegetables, fish, and lean meat.

还是老一套，不过这次我们还要帮你减少钠的摄入。

Same old, same old, but now we're gonna lower your sodium as well.

对吧？

Right?

研究发现，钠其实并不会导致高血压，除非你特别敏感，而且钾摄入不足。

Sodium has been found not to cause high blood pressure unless someone's super sensitive and low in potassium.

低钠带来的问题一点都不少，甚至更多，尤其是当你吃低碳饮食时——钠一低，肌肉和神经系统就会发软。

There's just as many, if not more, problems with low sodium, especially if you're going low carb because when you lower your sodium, you're gonna have weakness in the muscle and the nervous system.

其实每个人每天至少需要一茶匙半的海盐，才能保证足够的钠。

People actually need at least one teaspoon and a half per day of sea salt just to get enough sodium.

长期要避免的饮食方式。

Diets to avoid long term.

来了。

Here we go.

生酮饮食和纯肉饮食。

Keto and carnivore.

见效快，但很难坚持，通常缺乏纤维，还可能影响长期心脏健康。

Can show fast results but hard to sustain, often lacks fiber, and can affect long term heart health.

这种说法根本没有任何科学依据。

There is absolutely zero evidence of that data.

ChatGPT的数据来源，主要是美国心脏协会、美国糖尿病协会这类机构。

Again, where ChatGPT gets their data is from organizations like the American Heart Association, the American Diabetes Association.

这些机构都受到某些个人和行业的重金资助，立场自然有偏颇。

All of these organizations are heavily funded by certain individuals, certain industries that are gonna make them very biased.

想想看，生酮和纯肉饮食对药品、保健品、垃圾食品行业有多大的威胁。

Think about keto and carnivore, what kind of threat that is to all sorts of money, medications, junk foods.

他们干脆就把生酮和纯肉饮食打成‘潮流饮食’。

Basically, they called the keto in carnivore fad diet.

短期见效快，但容易反弹，还容易导致营养不良。

Quick results but often result in rebound weight gain and nutrient deficiencies.

等等。

Wait a second.

健康版的生酮饮食和纯肉饮食营养密度非常高。

The healthy version of the ketogenic diet in carnivore are so nutrient dense.

你看看官方的膳食指南，说到底连基本营养都提供不了，除非算上那三杯精制谷物——里面加了人工合成维生素，就为了凑点营养。

Let's just compare that with the dietary food guidelines, which, by the way, do not even measure up to give us our basic nutrients unless you include the three cups of refined grains from the fortification of the synthetic vitamins put in there just to make it have some nutrients.

所以，ChatGPT根本就是在胡说八道。

So, again, ChatGPT is just lying through its teeth.

健康饮食的基本原则其实很简单：以植物为主，吃全谷物，喝够水。

General principles for a healthy diet, well, you have the mostly plants, whole grains, adequate water.

蛋白质够量就行，来源是植物还是动物都无所谓。

Enough protein can be plant or animal.

你发现他们刚才耍了什么花招吗？

You see what they just did?

他们把这两样东西硬说成一码事，这根本就是错的。

They just kind of, made those two equal each other, which is absolutely not true.

你想靠植物获取足够蛋白质？别做梦了。

If you're trying to get protein from plant, good luck.

你肯定会营养不良。

You're gonna be deficient.

下一个问题。

Next question.

生酮饮食健康吗？

Is keto healthy to do?

生酮饮食对某些人短期来说可能没问题，但并不适合所有人，也不利于长期健康。

Ketogenic diet can be healthy for some people short term, but it's not ideal for everyone or for long term health in most cases.

但接下来我们来看看风险和缺点：营养缺乏、膳食纤维不足。

But then here we go to the risks and the drawbacks, nutrient deficiencies, fiber.

我自己的生酮饮食方式是会吃沙拉的。

I do a version of the ketogenic diet where I actually eat salad.

我摄取了足够的膳食纤维。

I'm getting fiber.

绿叶蔬菜里其实也能补充维生素C。

And with greens, you can get vitamin C.

你可以摄取大量的镁。

You can get a lot of magnesium.

还有钾。

Potassium.

很难长期坚持。

Difficult to sustain.

很多人一停掉就反弹了。

Many regain weight after stopping.

真的吗？

Really?

其实我认识不少人，体重保持了很长时间，完全能长期维持。

Actually, I know a lot of people who have maintained their weight for a very long period of time, and it's very sustainable.

可能会降低运动表现。

May negatively affect athletic performance.

不会。

No.

实际上它还能提升运动表现。

It actually will help increase athletic performance.

可能对肠道健康有影响。

Possible impact on gut health.

是的。

Yeah.

对肠道健康有正面作用。

Positive impact on gut health.

对二型糖尿病或前期糖尿病可能有帮助。

Might be beneficial for type two diabetes or prediabetes.

这可是不少人啊。

That's a lot of people.

对吧？

Right?

有血糖问题的人太多了。

And so many people have blood sugar problems.

这难道不是一个强大的工具吗？

Why wouldn't this be a powerful tool?

怎么才能最有效地降低我的胆固醇？

What is the best way to lower my cholesterol?

多吃纤维，选择他们说的健康脂肪，把饱和脂肪换成不饱和脂肪。

More fiber, their version of healthy fats, but replace saturated fats with unsaturated fats.

换句话说，我们会推荐有益心脏的种子油，而不是饱和脂肪。

In other words, we're going to recommend the heart healthy seed oils instead of the saturated fats.

这完全是过时的教条，没错。

Again, this is just completely outdated, dogma that is yes.

大家普遍这么认为，但其实早就过时了，而且是错的。

It's general consensus, but it's completely outdated and false.

少吃红肉和全脂乳制品。

Limit red meat and full fat dairy.

那样做就错了。

That would be a mistake.

用植物性蛋白替代一部分动物蛋白。

Replace some animal proteins with plant based proteins.

植物蛋白并不含所有必需氨基酸。

Plants don't have complete proteins.

植物提供的蛋白质远不如动物性蛋白优质。

The protein you get from plants is far inferior than the the protein you get from animal products.

减少饮食中的胆固醇，比如蛋黄、贝类和内脏。

Reduce dietary cholesterol limit foods such as egg yolks, shellfish, organ meats.

别管这个说法，因为身体需要胆固醇来制造胆汁。

Just ignore that because cholesterol is needed to make bile.

身体还需要它来合成维生素D。

It's needed to make vitamin D.

它也是构成你所有细胞膜的必需成分。

It's needed to make all your cell membranes.

你的大脑同样离不开它。

It's needed for your brain.

它对你的激素也很重要。

It's needed for your hormones.

必要时可以用药。

Medications if necessary.

好的。

Okay.

专家们就是这么说的。

This is what the experts say.

他汀类药物。

Statins.

明白了。

Alright.

下一个问题。

Next question.

其实，当适量使用时，CDolls并没有那么糟糕。

Are Cdolls really that bad when Cdolls aren't that bad When used in moderation.

当种子油被高度精炼时，可能对身体不好。

When seed oils might be bad, highly refined.

其实市面上大部分种子油都是这样处理的。

Well, that's the majority of seed oils out there.

哦，这个说法我喜欢。

Oh, I like this.

那么结论是，我该避免吃种子油吗？

The verdict, should I avoid seed oils?

没必要把它们妖魔化。

No need to demonize them completely.

关键是保持平衡和适量。

The key is balance and moderation.

这招是他们的套路——凡事都要适量。

This is a play in their playbook, everything in moderation.

这样一来，你就能继续吃那些垃圾食品了。

So that way, you can keep eating the junk food.

没有哪种食物是绝对坏的。

There is no bad food.

关键在于平衡和适量。

It's just about balance and moderation.

但如果你有慢性病，光靠调整饮食均衡是解决不了问题的。

Well, when you have a chronic disease, you cannot just solve it by balancing your diet.

你得做一些打破常规的事。

You have to do something out of balance.

我觉得这就是他们让碳水化合物正常化的方式。

And I think this is how they normalize carbohydrates.

他们开始鼓吹大脑需要碳水，以至于现在我们65%的热量都来自谷物。

They started to use arguments that we need, carbs for our brain to the point where it's like 65% of our calories are grains.

对于二型糖尿病患者来说，最好的饮食和营养建议是什么？

What is the best recommendation, diet, and nutrition for someone with type two diabetes?

他们为什么总要加全谷物和豆类？

Why do they add whole grains and legumes?

想想是什么让胰岛素飙升。

Think about what causes insulin to spike.

就是碳水化合物。

It's carbs.

糖尿病到底是什么？

What is diabetes?

就是血液里的糖分太高了。

It's a disease where there's too much blood sugar.

既然二型糖尿病已经是糖分过高了，干嘛还要再加碳水，让糖分更高呢？

Why would you wanna add more carbs to increase that sugar if type two diabetes is too much sugar already?

天哪。

Wow.

你看看这个。

Look at this.

餐盘的四分之一应该是全谷物和淀粉类蔬菜。

One fourth of your plate should be whole grains and starchy vegetables.

真的吗？

Really?

红薯？

Sweet potatoes?

你为什么还推荐这个给糖尿病患者？

Why do you even recommend that for diabetes?

这太荒谬了。

This is ridiculous.

别吃太多碳水化合物。

Avoid large portions of carbs.

要留意一下。

Be mindful.

不行。

No.

不行。

No.

别吃碳水化合物，或者把碳水摄入控制得非常低。

Don't consume any carbs or or keep your carbs really, really low.

另外，要多吃复合碳水化合物。

Also, say focus on complex carbs.

你知道吗？麦芽糊精、改性食品淀粉和改性玉米淀粉，从化学分类上讲都属于复合碳水化合物？

Did you know that maltodextrin, modified food starch, and modified cornstarch is classified chemically as a complex carbohydrate?

是的。

Yeah.

我知道。

I know.

这太奇怪了。

It's bizarre.

少吃含糖的食物和饮料。

Limit sugary foods and drinks.

天啊。

Wow.

如果你喝果汁，一定要选100%纯果汁。

If you do consume fruit juice, make sure it's a 100% fruit juice.

天哪。

Oh my gosh.

这说法早就过时了。

This is so, so outdated.

哦，这个不错。

Oh, this is good.

进餐时间。

Meal timing.

把正餐均匀分布在一天中，有助于避免血糖飙升。

Spacing meals evenly through the day can prevent blood sugar spikes.

可以考虑少吃多餐。

Consider smaller, more frequent meals.

不行。

No.

不行。

No.

我们不希望血糖波动太大。

We don't want a lot of spikes.

你吃得越多，胰岛素飙升得就越厉害。

The more you eat anything, the more you spike insulin.

这只会增加患糖尿病的风险，而不是预防。

So this is gonna contribute to diabetes, not inhibit it.

得了二型糖尿病，根本不需要刻意控制碳水化合物的搭配。

With type two diabetes, you do not need to balance your carbohydrates.

这种建议是错的。

That's bad advice.

你需要把碳水摄入量大幅降低，越接近零越好。

You need to bring your carbs way, way down to as close to zero as possible.

当然，我问了这个问题：那红肉怎么办？

Of course, I asked the question, what about red meat?

这是健康的还是不健康的？

Is it healthy or unhealthy?

这就引出了红肉，尤其是加工肉类的风险问题。

So it brings up the risks of red meat, especially processed meat.

有意思的是，他们总是把红肉和加工肉混在一起谈。

It's interesting how they always combine red meat with processed meat.

你知道有多少人采用食肉饮食后，血压和心脏功能都改善了吗？

You know how many people that go on carnivore that improve their blood pressure, their heart function?

有多少人改吃全动物性食物后，就停用了心脏相关的药物？

How many people come off medications that are related to the heart when they do all animal products?

人数不少。

It's a lot.

一些研究显示，多吃红肉和加工肉类可能增加患二型糖尿病的风险。

Some studies have shown that higher consumption of red meat and processed meat might be associated with high risk of developing type two diabetes.

我很想看看这些研究。

Well, I would love to see those studies.

其实我已经看过了，那些都是观察性研究，顺便说一句，这类研究只是为了提出假说。

Well, I actually already looked at them and their observational studies, which, by the way, are only meant to develop theories.

它们并不是用来证明因果关系的。

They're not meant to prove something as it being causative.

那研究本身到底怎么说的？

So what does the research say?

关键是适量。

Moderation is the key.

这个词又出现了。

We have that word again coming up.

比如，每周吃几次红肉，每次大概三到四盎司。

For example, serving red meat a few times a week, around three to four ounces per serving.

真的吗？

Really?

不是。

No.

我几乎每天都吃红肉。

I consume red meat almost every single day.

每天吃多少红肉才算健康？

How much red meat is healthy?

美国心脏协会，顺便说一句，是个靠大食品企业资助的私营机构。

Well, the American Heart Association, which, by the way, is a private corporation funded by big food.

我说的不仅是垃圾食品行业，还有大药企。

I'm talking about the junk food industry as well as big pharma.

你真觉得美国心脏协会能保持独立吗？

You really think that the American Heart Association can be independent and stay independent?

不可能。

No.

他们做不到。

They can't.

美国心脏协会建议每周吃红肉最多一到两份，每份大约三到四盎司。

American Heart Association recommends limiting red meat in no more than one to two servings per week with each serving being around three to four ounces.

这其实挺有意思，知道他们建议你别做什么，反而能反过来做。

This is actually valuable information to find out what they recommend you don't do so you can start doing it.

我觉得这可能是唯一的价值了。

I think that would be the only use.

红肉和癌症之间的关联，已经有很多研究了。

The link between red meat and cancer has been a subject of extensive research.

虽然红肉本身不会直接导致癌症，但证据显示，过量食用某些红肉或加工肉类，可能会增加患癌风险。

And while red meat does not directly cause cancer, there's evidence that excessive consumption of certain types of red meat or processed meat may increase the risk of cancers.

我觉得奇怪的是，他们非要把这两者混在一起说，可事实上，根本没什么靠谱的研究证明红肉有问题。

It's just interesting to me how they have to throw those both into the same category when the truth is there is no credible research on red meat.

于是我问了ChatGPT，从饮食和营养的角度，针对下面这些情况，你会建议什么？

Then I asked ChatGPT, from a diet and nutrition consideration, what would you recommend for the following conditions?

我说的是自身免疫疾病、子宫肌瘤、癌症、青光眼、胃溃疡、胃灼热、脑雾、周围神经病变——就是脚底没感觉或者疼，还有心脏病和动脉堵塞，想看看他们会怎么答，这样就能看出这些建议到底从哪来的。

I'm talking about autoimmune diseases, fibroids, cancer, glaucoma, ulcers, heartburn, brain fog, peripheral neuropathy which is lack of sensation or pain in the bottom of your feet, heart disease and clogged arteries just to see what they would recommend because that would tell me a lot about where the recommendations came from.

先说自身免疫疾病，他们建议吃富含欧米伽三的食品、水果、蔬菜、姜黄素，避开加工食品、麸质和茄科蔬菜。

Let's start with autoimmune diseases and they're recommending omega-three fatty acids, fruits, vegetables, curcumin, avoid processed food, gluten, nightshade, vegetables.

这没问题，但光靠这些根本没法让你的自身免疫疾病进入缓解期。

That's fine, but none of that is going to put your autoimmune disease in remission.

要让任何自身免疫问题进入缓解，你得做两件事。

To put any autoimmune condition into remission, you have to do two things.

你得把维生素D水平大幅提升到治疗剂量，因为维生素D能帮免疫系统别犯错，别把自身组织当病毒去攻击。

You have to really raise your vitamin D levels, to a therapeutic dose because vitamin D helps prevent the immune system from making a mistake and attacking its own tissues instead of a microbe or a pathogen.

你需要大量的维生素D。

You need a lot of vitamin D.

这叫COMBRA疗法。

It's called the COMBRA protocol.

他们推荐的那些东西虽然无害，但对让自身免疫疾病重回缓解期根本没多大作用。

Instead, they have other things that are okay, but they're not significant in putting your autoimmune disease back in remission.

至于癌症，他们会建议多吃植物性蔬菜、十字花科蔬菜、健康脂肪之类的。

Cancer, they're going to recommend plant vegetables, cruciferous, healthy fats, etc, etc.

根据你癌症的严重程度，确实该戒掉垃圾食品、吃得健康点，但禁食这种事，他们压根没提，对吧？

Depending on how severe your cancer is, yes, you need to clean up the junk food and eat healthier, but fasting, that's not even in here, right?

长时间禁食是对抗癌症最有效的方法，尤其是四期癌症。

Prolonged fasting is the most powerful thing you can do for cancer, especially stage four.

我们来聊聊胃溃疡的问题。

Let's get to ulcers.

吃一些非酸性食物，比如香蕉、苹果、煮熟的蔬菜、燕麦片，还有益生菌和滑榆树皮。

Non acidic foods, bananas, apples, cooked vegetables, oatmeal, probiotics, slippery elm bark.

别吃辛辣的食物。

Avoid spicy foods.

光靠这些方法，根本没用。

Again, it's not gonna work.

你得补充锌肌肽。

You need zinc carnosine.

我有幸多年一对一地帮助了大量患者，这些建议经过了无数人的验证。

The advantage that I've been fortunate to get is experience working one on one with a lot of people over many, many years that have been validated by many, many people.

我们到底能吃多少超加工食品，也就是垃圾食品，还能保持健康？

How much ultra processed foods, aka junk foods, can we eat to still live a healthy life?

偶尔吃点高度加工食品未必会毁了健康，关键是，你能猜到他们会怎么说吗？

While eating ultra processed foods occasionally won't necessarily derail your health, the key is can you guess what they're gonna say?

适量。

Moderation.

把高度加工食品的热量控制在总热量的20%到25%以下。

Limit the ultra processed food calories to less than 20 to 25% of your total calories.

如果你每天摄入2000大卡，他们建议你每天吃500大卡的高度加工食品。

If you're doing 2,000 calories per day, they're telling us to consume 500 calories of all ultra processed foods every single day.

我们还有波普塔特这种东西。

Well, we have Pop Tarts.

来算一下。

Let's see.

这个就有370大卡。

That's 370 calories.

所以我吃两个这个，再加一个差不多的，应该没问题。

So I can actually take two of these and probably another one of these.

所以每天吃三个果酱派，照样能保持健康的生活方式。

So three Pop Tarts every single day and still maintain my healthy lifestyle.

既然你已经知道了这些，那真正重要的是搞清楚，到底该吃什么才能拥有健康的身体。

Now that you have that information, I think it's really important to have the truth about what to eat to create a healthy body.

想知道答案，就赶紧看这个视频吧。

And for that information, you should watch this video right here.

没错。

Yeah.

现在就点这个链接。

Click this one right now.