立即燃脂（经验证的五步法！）

比如，我们可以去桑拿房。

We can get in a sauna, for example.

高温其实能降低胰岛素水平，帮助稳定血糖。

That high heat actually helps bring down insulin and improves blood sugar.

它还能提升身体对胰岛素的敏感度，让身体更有效地响应胰岛素。

It also helps improve insulin sensitivity, where our body's good at responding to insulin.

它有助于清除那些占着位置没用的受损细胞——也就是所谓的‘僵尸细胞’，同时促进线粒体功能更健康地运作。

It helps get rid of damaged cells that are just taking up space, what we call zombie cells, and helps stimulate healthier mitochondrial function.

好了，我们回到播客上来。

Well, back to the podcast.

今天这一期讲的是如何打破脂肪燃烧的瓶颈。

Today's episode is on how to break the lock on fat burning.

有一种激素，当它在血液中水平过高时，就会阻断你燃烧脂肪的能力。

There is a hormone that when it's elevated in your bloodstream, it stops your ability to burn fat.

要想燃烧脂肪、感觉状态最好、产生充足的能量，你就得降低这种激素的干扰。

And in order to burn fat, in order to feel your best and create tons of cellular energy, you have got to turn down the noise from this hormone.

我会一步步带你走完我验证有效的五步法，让你立刻开始燃脂。

And I'm gonna go through my proven five step process to do that so you can burn fat instantly.

今天的内容绝对让你大开眼界。

You guys are in for a treat.

如果你认识正在为减重发愁的人，一定要把这期节目推荐给他们。

If you know anybody that struggled with weight loss, definitely share this episode with them.

如果你一直在为健康问题困扰，不仅听这期节目，还可以访问 drjockers.com 获取专业健康指导，我们随时为你解答疑问。

And if you've been struggling with your health, not only listen to this episode, but also we offer health coaching at drjockers.com and we can always answer any questions you have.

你可以发邮件到 infodrjockers.com 联系我们。

You can email us at infodrjockers dot com.

邮箱是 infodrjockers.com。

That's infodrjockers dot com.

我们会在24小时内回复你，为你提供详细的资料、文章、视频和相关播客内容，解答你的所有问题。

We'll get back to you within twenty four business hours and answer whatever questions you have, send you detailed articles, videos, podcast episodes that answer your questions.

我们还有一支非常出色的健康指导团队。

We also have an amazing health coaching team.

如果你希望有人一对一帮你安排检测、评估你的健康目标和病史，并为你量身定制方案，我们可以提供这项服务。

So if you want to work with somebody one on one to order labs, to review your health goals, your health history, and customize a protocol for you, we offer that.

有任何问题，无论需要健康指导还是其他帮助，都请发邮件到 infodrjockers dot com，我们一定会全力支持你。

Just email us infodrjockers dot com with any questions, whatever you need, health coaching, whatever it is, and we will be there to support you.

非常感谢你加入我们的播客社群。

Thanks so much for being a part of our podcast community.

花一点时间。

Take a moment.

在 Apple iTunes、Spotify 或你收听节目的任何平台，给我们留下五颗星评价。

Leave us a five star review on Apple iTunes, Spotify, wherever you listen to the episode.

把它分享给你关心的人。

Share it with somebody that you care about.

祝大家一切顺利，接下来让我们进入这期精彩的节目。

God bless you all, and let's go into this great episode.

如果你厌倦了干枯细软的头发，每次看到淋浴排水口又堵了一撮头发就心烦，那你的头发很可能缺蛋白质。

If you're tired of thin, lifeless hair, if you cringe every time you see another clump in the shower drain, then your hair probably needs more protein.

就像我们随着年龄增长，肌肉会流失蛋白质并萎缩一样，头发也会流失蛋白质，变得稀疏、干枯又易断。

Just like our muscles lose protein as we age and atrophy, our hair loses protein as well, leading to thin, dry, and brittle strands.

这时候，Pureance的Hydra Lift丰盈洗发水就能帮上忙。

That's where Hydra Lift volumizing shampoo by Pureance can help.

Hydra Lift含有小麦蛋白，能从内部强化你的毛囊。

Hydra Lift contains wheat protein that strengthens your hair follicles from deep within.

它能让稀疏无生气的头发变得丰盈、更有韧性。

This transforms thin and lifeless hair into fuller, more resilient locks.

它还添加了甜菜碱，来自甜菜，能为发丝锁住水分，让头发摸起来柔顺丝滑。

It also contains betaine from sugar beets, which draws water into your strands, making your hair feel silky soft.

现在购买Hydra Lift丰盈洗发水，可以免费试用，还能用优惠码Jockers享受35%折扣。

Right now, you can try Hydra Lift volumizing shampoo risk free and save 35% with the discount code Jockers.

赶紧去pureance.com下单，享受优惠。

Head over to pureance.com to shop and save.

另外，Pureance还有许多其他出色的产品，如果你希望改善皮肤、头发或指甲的状态。

And by the way, Pureance has many other fantastic products if you're looking to rejuvenate your skin, hair, or nail appearance.

这些都获得了美国农业部有机认证，对身体和环境都很友好。

These are USDA certified organic, so they're great for your body and the environment.

再次提醒，使用优惠码 Jockers，你的整个订单可享七五折优惠。

Again, you can save 35% on your entire order with the discount code Jockers, j o c k e r s.

现在就去 pureance.com 下单，立即享受优惠。

Just go to p u r e a n c e, that's pureance.com, to shop and save today.

嘿。

Hey.

今天我们要聊的是如何突破脂肪燃烧的瓶颈。

Today, we're talking about how to break the lock on fat burning.

有一种关键激素叫胰岛素。

There's a key hormone called insulin.

胰岛素是让你储存脂肪的激素。

Insulin is your fat storage hormone.

只要胰岛素水平居高不下，你就没法有效燃烧脂肪。

As long as insulin is elevated, you're not going to be able to burn fat.

那胰岛素在体内到底起什么作用呢？

So what does insulin do in the body?

胰岛素的任务就是把血液里的糖分转运到细胞里，供身体当能量使用。

Insulin's job is to take sugar out of your bloodstream, put it into the cells where it can be used for energy.

但只要胰岛素水平超过某个阈值，它就会阻止脂肪燃烧。

The issue is as long as insulin is elevated beyond a certain threshold, it will also block fat burning.

我们管这个叫脂解作用，对吧？

We call that lipolysis, right?

当我们真正开始燃烧脂肪的时候，这就叫脂解作用。

So when we are able to burn fat, it's called lipolysis.

胰岛素会抑制脂解作用。

Insulin inhibits lipolysis.

所以，要想有效燃脂，关键是要吃一种对胰岛素友好的饮食。

And so it's really key that we follow an insulin friendly diet in order to burn fat effectively.

但现实中，大多数人吃的其实是那些打着减脂旗号宣传的食物。

But most people out there are actually eating foods that are marketed for weight loss.

这些食品可能标着低脂，或者说是对心脏好，但实际上会引发血液中胰岛素大幅升高。

Maybe they say low fat, maybe they say heart healthy, but they actually trigger large releases in insulin in the bloodstream.

只要胰岛素水平一直偏高，身体就没办法有效燃烧脂肪作为能量。

And again, as long as insulin is elevated, we're not going to be able to burn fat effectively for fuel.

所以，想了解自己的胰岛素水平，可以做个空腹胰岛素检测。

And so one way that you can actually look at your insulin is do a fasted insulin test.

下次你去做体检时，或者现在就可以直接打电话给医生，说想做个检查，要求加一项空腹胰岛素检测。

So the next time you're going in for blood work or you can even call your doctor right now and say, want some blood work, ask for a fasted insulin test.

所谓空腹，就是说你吃完晚餐之后。

Now by fasted it means you eat dinner.

比如说你晚上七点吃完晚饭，然后等到第二天早上八点，对吧？

Let's say you finish dinner at 7PM, you wait until 8AM the next day, right?

也就是你最后一餐结束后，大约间隔十二到十四个小时。

So roughly twelve to fourteen hours after you finish your last meal.

然后去抽血检查，看看你的空腹胰岛素水平是多少。

And then you get blood work done and you look at your fasting insulin levels.

你的胰岛素水平应该始终保持在6以下。

Your insulin level should always be under six.

如果超过6，那就说明你胰岛素偏高，身体没法有效燃烧脂肪。

If it's up over six, it's telling me you have high insulin and you're not able to burn fat.

这就像汽车踩了刹车一样。

Literally, brakes are on in the car.

你要是想开车，但手刹还拉着，那肯定跑不了多远。

So if you're trying to drive the car, but the parking brake is on, you're not going far.

道理其实是一样的。

Well, it's kind of the same thing.

你明明想减脂，可胰岛素一直很高，生活方式又让胰岛素持续上升，那脂肪根本烧不掉。

If you're trying to burn fat but your insulin is elevated and you're living a lifestyle that increases insulin, you're not going to burn fat for fuel.

那我们该怎么把胰岛素降下来呢？

So what do we do in order to bring insulin down?

首先，得吃一种对胰岛素友好的饮食。

Well, first off, we need an insulin friendly diet.

那具体是怎样的呢？

What does that look like?

就是多吃天然食物，少吃加工食品。

It's a diet that prioritizes real food over processed food.

凡是高度加工的食物，我们都叫超加工食品。

Anytime food is highly processed, we call it ultra processed.

这类食品会让血糖飙升，也导致胰岛素水平升高。

It actually increases the amount of glucose that elevates in our bloodstream and increases the amount of insulin that goes up.

这些超加工食品富含高升糖碳水、化学添加剂，还有植物油。

These ultra processed foods are high in high glycemic carbs, chemicals, as well as seed oils.

这些植物油会损害细胞里的线粒体，让身体没法有效利用脂肪当能量。

And these seed oils damage the mitochondria within the cells and don't allow us to be able to utilize fat for fuel effectively.

结果我们就只能靠糖来供能。

So we become obligate sugar burners.

因为总吃这些有害的植物油，身体就陷在靠糖供能的模式里出不来了。

We get stuck in sugar burning mode because we're consuming these damaged seed oils.

所以我们得彻底避开这些东西。

So we've got to avoid those things altogether.

我们要多吃真正的健康食物，比如草饲动物产品、色彩丰富的水果蔬菜、健康脂肪，还有富含多酚的特级初榨橄榄油、牛油果之类的。

We want to focus on real healthy foods, grass fed animal products, colorful fruits and vegetables, healthy fats, things like a high polyphenol, extra virgin olive oil, avocados.

这些才是我们该重点关注的。

That's what we want to focus on.

我们还得把蛋白质摄入量控制好。

We want to make sure we dial in our protein.

我建议每餐吃30到50克蛋白质，有时候甚至还要更多。

I recommend getting 30 to 50 grams of protein per meal and sometimes even more.

蛋白质特别能填肚子。

That protein is very satiating.

它能帮你减少饥饿感，抑制馋嘴，同时还能稳定血糖。

So it stops us from feeling hungry, stops cravings, but also it helps stabilize that blood sugar.

所以只要优先保证蛋白质摄入，血糖就会更平稳。

So So when we prioritize the protein, we're going to have more stable blood sugar.

我们还得确保摄入健康的脂肪。

We also want to make sure we have healthy fats.

大多数情况下，脂肪其实都来自蛋白质食物本身。

And most of the time, the fats are going to come in the protein foods.

如果我们吃的是草饲动物产品，里面自然就含有优质的健康脂肪。

So if we're eating grass fed animal products, we're going to get good healthy fats in there.

放养的鸡蛋、放养的乳制品，如果能耐受的话，比如希腊酸奶，或者有机希腊酸奶。

Pasture raised eggs, pasture raised dairy if we're able to tolerate that like a Greek yogurt for example, or organic Greek yogurt.

我们也要尽量选择有机食品，因为这样能减少那些损害和毒害线粒体的化学物质。

We also want to go as organic as possible because we want to reduce the amount of chemicals that damage and poison our mitochondria.

细胞里的线粒体越健康，就越能有效利用脂肪供能，胰岛素失衡也会越少，燃脂效率也就越高。

The healthier our mitochondria are within the cells, the better they're going be able to use fat for fuel and the less insulin imbalances we're going to have and the better we're going to burn fat.

化学物质会毒害线粒体，阻碍身体用脂肪当燃料。

So chemicals poison the mitochondria and don't allow us to burn fat for fuel.

化学物质越少，身体就越能高效燃脂。

So less chemicals, the better we're going to burn fat.

所以尽可能选有机的，这始终是关键，对吧？

So going as organic as we can, that's always going to be key, right?

蔬果尽量选有机的，动物性食品也尽可能选有机的。

Trying to go organic with our produce, trying to go organic with our animal products as much as possible.

不可能做到百分之百，但能多做一点，就特别重要。

You're not going to do it 100, but as much as possible, that's gonna be really key here.

这就是一种对胰岛素友好的饮食：优先保证蛋白质，每餐都摄入健康脂肪，再根据你对植物性食物的耐受程度，多吃各种颜色的蔬果。

So that's an insulin friendly diet, prioritizing protein, making sure we've got healthy fats in each meal, making sure we've got colorful fruits and vegetables up to our, level of tolerance of plant based foods.

这一点非常关键。

That's gonna be important there.

第二点是保证运动，多出门走动，白天多散步，同时也要安排一些高强度锻炼。

So number two is making sure we're getting exercise, getting out and moving, getting out and taking walks throughout the day, making sure we're doing also some high intensity exercise.

我建议每天至少走一万步。

I recommend getting at least 10,000 steps every day.

市面上有很多智能手环和运动追踪器，都能帮你记录步数。

You can get all different types of Fitbits and different trackers to track your steps.

你每天应该走一万步以上。

You should be getting 10,000 plus steps a day.

另外，最好每周至少三天做些高强度运动。

But then also on a regular basis, at least let's say three days a week, getting some sort of high intensity exercise in.

比如间歇训练，也就是高强度间歇训练，简称HIIT。

That could be interval training, high intensity interval training or HIIT.

也可以是力量训练。

It could be resistance training.

我特别推崇力量训练和抗阻训练，因为这能帮助增长肌肉。

I'm a really big advocate of strength training, resistance training, because that's going to help build muscle tissue.

这些肌肉就像一块吸糖海绵。

That muscle tissue is going to act like a glucose sponge.

它能把血糖从血液里吸出来，转化成肌糖原储存起来，从而降低胰岛素水平。

It's going to help pull sugar out of the bloodstream where it can be stored in the muscle as glycogen, which is going to lower your insulin levels.

它还能增加体内所有细胞中的线粒体数量，让身体更高效地燃烧脂肪供能。

It's going to increase the amount of mitochondria within all the cells of the body, so they're going to be able to burn fat more effectively for fuel.

所以每周至少三天进行一些抗阻训练或高强度间歇训练，再搭配三到五天的活动量——不用每天都做，这对降低胰岛素水平、帮助身体燃烧脂肪非常有帮助。

So getting some sort of resistance training, high intensity interval training in at least three days a week, and let's say three to five days a week or so, you don't have to do it every day, that's gonna be really helpful for this process of bringing insulin down and allowing your body to burn fat.

下一个关键点是实行限时进食或者间歇性禁食。

Next key is gonna be doing some sort of time restricted feeding or intermittent fasting.

如果你从早上起床到晚上睡觉之间都不吃东西，这其实是个大问题，很多人恰恰相反。

So if you don't want to eat from the time you wake up to the time you go to bed, this is a big problem that people do.

即使他们吃得比较健康，但每次进食都会刺激胰岛素分泌。

Even if they're eating healthier foods, they are triggering insulin every single time they eat.

我建议一天吃三餐，别吃零食，就三顿正餐，每顿都要高蛋白，摄入足够的热量，最好把进食时间压缩到八小时左右，比如上午十点到下午六点之间吃完，这三餐都安排在这段时间，效果会很好。

So I recommend eating three meals a day, no snacks, three meals a day, high protein meals, getting a good amount of calories in it in those meals, and ideally compressing that eating window to let's say eight hours, right, where you're eating between 10AM and 6PM, right, three meals in that period of time, that can be really helpful here.

你甚至可以把时间再缩短，比如六小时或四小时，只在那段时间吃两顿。

You can even tighten that window even more where you might do six hours or four hours and maybe do two meals in that period of time.

如果你感觉这样身体状态不错，就能更有效地降低胰岛素，让身体更充分地燃烧脂肪供能。

If you feel good doing that, that's going to help you bring insulin down and burn more fat for fuel.

这会是一个非常有效的做法。

So that can be a really effective strategy.

差不多就是这么个做法。

Doing So something along those lines.

各位家长，我说点实在的。

Hey, moms and dads, real talk here.

我们大多数人小时候都以为所有清洁产品都是安全的。

Most of us grew up thinking all cleaning products were safe.

但事实上，大多数普通清洁剂都含有刺激性化学物质，可能引发眼睛和皮肤刺激，甚至干扰荷尔蒙平衡，问题不少。

But the truth is most conventional cleaners are full of harsh chemicals that can cause a host of health problems from eye and skin irritation to disrupting our hormones and more.

现在市面上各种‘漂绿’宣传，动不动就标榜‘天然’‘环保’，真要挑出安全的产品还真不容易。

And these days with all the greenwashing and claims of products being clean or natural, it can be hard to figure out what's actually safe.

所以我特别喜欢 Branch Basics 这个品牌。

And that's why I love Branch Basics.

它帮你省去了猜来猜去的麻烦，因为每款产品都清清楚楚地列出了所有成分。

They take the guesswork out of finding safe cleaning products because they're completely transparent about what goes into each product.

他们的产品全部来自植物和矿物，不含香精，最重要的是，对人体绝对安全。

Everything they make is plant and mineral based, fragrance free, and most importantly, human safe.

他们还获得了‘安全制造’认证，这意味着独立科学家对每一种成分和最终配方都进行了筛查，排除了超过一万五千种清洁产品中常见的有毒物质。

They even earned Made Safe certification, which means independent scientists screened every ingredient and the final formulas for over 15,000 toxic substances that are commonly found in cleaners.

所以你完全可以放心，把它们带回家使用。

So you can really trust what you're bringing into your home.

更让人兴奋的是。

And here's the exciting part.

Branch Basics 现在已经在全国的塔吉特超市上架了。

Branch Basics is now available nationwide at Target.

下次去塔吉特购物时，你就能一次性买到表面清洁剂、去污剂、洗衣液和洗碗片了。

So on your next Target run, you can grab surface cleaners, stain remover, laundry detergent, and dishwasher tablets all in one stop.

如果你觉得改用安全清洁产品一定很麻烦或者很贵，那可就想错了。

And for anyone thinking that switching to safe cleaning has to be complicated or expensive, think again.

Branch Basics 的表面清洁剂售价不到五美元，你只需要换几样东西，就能轻松起步，不用花大价钱。

Branch Basics surface cleaners are just under $5 So you can get started with a few simple swaps without spending a ton of money.

从油腻的台面到浴室的浴缸和水槽，统统都能轻松搞定，还不用担心有害化学物质。

Tackle everything from messy countertops to bathroom tubs and sinks without worrying about harmful chemicals.

对地球更好，也对你在乎的人更安全。

It's better for the planet and better for the people you love.

还有个好消息。

And here's the good news.

Branch Basics 现在已经在 Target 和 target.com 全线上架，让你更容易买到安全又有效的清洁产品。

Branch Basics is now available at Target and target.com, making it easier than ever to access safe and effective cleaning products.

不管你是一下子全换上安全清洁产品，还是刚开始小步尝试，只要在 Target 或 target.com 找到 Branch Basics，告别有害化学物质就变得前所未有的方便。

Whether you're going all in on safe cleaning swaps just starting small, finding Branch Basics at Target and target.com today, tossing the toxins has never been more convenient.

如果你打算入手高级入门套装，现在去 branchbasics.com 还能用我们的优惠码再享八五折。

And for anyone grabbing the premium starter kit, you can still get 15% off at branchbasics.com with our code Doctor.

Jockers。

Jockers.

记得用优惠码 Doctor。

Just use the code Doctor.

优惠码是 Doctor Jockers，去 branchbasics.com 买高级入门套装立减 15%。

Jockers, D R J O C K E R S for 15% off the premium starter kit at branchbasics.com.

买完之后，如果他们问你是在哪儿听说的，记得提到我们的节目。

After you purchase, when they ask you where you heard about them, please make sure to mention our show.

接下来是好好睡觉。

Next step is really good sleep.

大多数人白天光照不足，睡眠也不够，生物钟也乱了。

So most people are not getting proper light exposure and proper sleep and circadian rhythm.

白天一定要出去晒晒太阳，让身体接触阳光，这非常关键。

So you want to make sure during the day you get out in the sun at some point getting sunlight on your body is super key.

这能告诉线粒体多产能量，多燃烧脂肪。

That's going to tell the mitochondria to produce more energy, to burn more fat.

尤其是早上晒太阳，还能告诉身体现在是白天，帮你调整生物钟，晚上自然就犯困了。

It's also going to tell the body, especially if you get it early in the day, that it's daytime and to set the circadian rhythm so you get tired naturally at night.

到了晚上，太阳下山后，记得戴上防蓝光眼镜，或者把家里灯光调暗，尽量减少蓝光暴露。

At night, once the sun goes down, you want to make sure you've got blue light blocking glasses on or you've got all the lights dimmed in your house, you're being exposed to as little blue light as possible.

这样能帮你睡得更好。

That's going to help set you up for good sleep.

这样做能促进生长激素的正常分泌，而生长激素正是抗衰老的关键激素。

And when you do that, that allows for the proper rise of growth hormone, which is your quintessential anti aging hormone.

它能激活脂肪燃烧。

It helps turn on fat burning.

有助于维持瘦体重，保护你的骨骼和肌肉组织。

It helps preserve lean body mass, your bone and your muscle tissue.

这样你就不会在睡眠中消耗肌肉和骨骼，反而能在分泌足够生长激素的情况下，一边睡一边燃脂、长肌肉。

So you're not eating up muscle tissue, eating up bone tissue, but you're preserving it and building muscle and burning fat while you sleep when you get enough growth hormone release.

此外，你还会大量分泌褪黑素，这是调节睡眠的重要激素。

And so super key there, you're also going to produce a lot of melatonin, which is your sleep hormone.

褪黑素还能保护线粒体。

Melatonin also helps protect the mitochondria.

它能穿透线粒体的双层膜，清除那些高度活跃的自由基，减少氧化应激，防止线粒体像生锈一样受损。

It slips into the double membrane of the mitochondria and gets rid of highly reactive free radicals that produce more oxidative stress and rust and damage the mitochondria.

线粒体越健康，你就能燃烧越多脂肪，整体感觉也会越好。

Again, the healthier the mitochondria, the more fat you're going be able to burn and the better you're going to feel.

精力更充沛，认知能力更强，情绪更好，记忆力和整体生活表现都更出色。

Better energy, better cognitive function, better mood, memory, and performance overall in life.

所以，优质的睡眠在这里至关重要。

And so good sleep is super key here.

我们还可以有策略地利用热和冷刺激，比如。

Then we can also do things like using heat and cold strategically, right?

比如去桑拿房。

We can get in a sauna, for example.

高温能帮助降低胰岛素水平，改善血糖。

That high heat actually helps bring down insulin and improves blood sugar.

还能提升身体对胰岛素的敏感性，让身体更有效地响应胰岛素。

It also helps improve insulin sensitivity where our body's good at responding to insulin.

它有助于清除那些占着位置的受损细胞——也就是所谓的僵尸细胞，同时促进线粒体功能的健康化。

It helps get rid of damaged cells that are just taking up space, what we call zombie cells, and help stimulate healthier mitochondrial function.

我们也可以尝试极端的寒冷刺激。

We can also get extreme cold exposure.

比如冲个冷水澡，或者在淋浴的最后三十到六十秒用冷水冲洗，都能刺激线粒体，促进脂肪燃烧，特别是棕色脂肪会被激活。

It could be a cold shower, for example, or finishing your shower last thirty to sixty seconds with cold water will stimulate your mitochondria and stimulate fat burning, particularly the brown fat will actually stimulate.

它能把一种叫作米色脂肪的脂肪转化为棕色脂肪，而棕色脂肪是代谢非常活跃的脂肪，对吧？

It will turn certain types of fat called beige fat into brown fat, which is very metabolically active fat, right?

这样就能转化这种脂肪，帮助减少内脏脂肪，保护身体，同时改善线粒体功能。

So it switches over that type of fat and, helps get rid of visceral fat when we do that and helps protect our body and improve mitochondrial function.

所以，冷暴露——你也可以在淋浴结束时用冷水冲一下。

So cold exposure, again, you could finish up a shower with cold water.

你还可以尝试冷水浸泡。

You could also do a cold plunge.

比如在很冷的水里待上一分钟、两分钟，最多三分钟，效果会非常好。

And that can be really, really helpful where you're doing something for, let's say, a minute, two minutes, maybe up to three minutes in real cold water.

这同样能刺激冷休克蛋白，清除那些僵尸细胞，促进线粒体功能更健康地运转，让细胞更有抗压能力，对吧？

That's gonna again stimulate these cold shock proteins, getting rid of zombie cells and triggering better healthier mitochondrial function, better healthier, more stress resilient cells, right?

这样就能帮你更有效地燃烧脂肪。

And that's gonna help unlock fat burning for you.

另外，你还可以在吃饭前喝点苹果醋，对吧？

And then also you can do things like apple cider vinegar before a meal, right?

比如，拿一汤匙苹果醋兑四盎司水，饭前喝下去，就能明显降低这顿饭带来的血糖升高幅度。

So if you just take some apple cider vinegar, let's say a tablespoon and four ounces of water, drink that before your meal, that alone is going to reduce the glycemic impact or the amount of blood glucose elevation that you get when you eat that meal.

这样一来，你身体分泌的胰岛素也会减少。

And that's going to reduce the amount of insulin you release.

这是因为苹果醋富含乙酸，这是一种后生元，能帮助维持肠道菌群平衡，改善肠道黏膜的线粒体功能。

That's because apple cider vinegar is high in acetic acid, which is a postbiotic that helps support the gut microbiome, helps improve mitochondrial function in the intestinal lining.

这样一来，我们的肠道就能更有效地利用氧气。

And so we're able to pull more oxygen out of the intestines.

肠道黏膜也会变得更健康、更有抗压能力。

We're able to have a better, healthier, more stress resilient intestinal lining.

肠道菌群的状态也会随之改善。

We'll have a better microbiome that way.

这有助于稳定血糖水平，提升身体对胰岛素的敏感度。

And that's going to help reduce blood sugar imbalances and improve insulin sensitivity.

所以苹果醋非常关键，这是一个简单易行的方法。

So apple cider vinegar, really key here, very easy strategy that we can apply.

我们还可以补充一些重要的营养素，比如铬和钒。

And then we can also add in some some key supplements, things like, for example, chromium and vanadium.

这两种微量元素都被证实能提升胰岛素敏感性。

Both of those trace minerals have been shown to improve insulin sensitivity.

很多人缺乏这些微量元素，因为他们吃太多加工食品。

And a lot of people are deficient in these trace minerals because they're eating high processed food diets.

他们很少吃有机食品。

They're not eating organic foods.

所以饮食中这些关键微量元素含量偏低。

They're lower in these key trace minerals.

其他一些成分，比如小檗碱和硫辛酸，研究显示它们在调节血糖和提升胰岛素敏感性方面，效果比二甲双胍更好，而且几乎没有任何副作用。

Other compounds, things like berberine, alpha lipoic acid, these have been shown to improve blood sugar and insulin sensitivity better than drugs like metformin with less side effects, right, with really no side effects.

它们在改善血糖信号方面，甚至优于一些常用于治疗糖尿病和胰岛素抵抗的主流药物。

And they're able to improve blood sugar signaling better than some of the leading pharmaceutical drugs that are prescribed for people with diabetes and insulin resistance.

所以，把小檗碱和硫辛酸搭配起来，会是一个非常有效的补充方案。

So berberine, alpha lipoic acid, like a combination of those, can be a really powerful supplement.

你还可以用一些草本，比如肉桂，效果也很不错。

You can also do herbs like things like cinnamon for example, can be really helpful.

姜黄或者姜黄素这些成分，也有助于调节血糖。

Things like, curcumin or turmeric can be helpful.

生姜和迷迭香这些香料，同样有助于改善身体对血糖的反应。

Ginger, rosemary, these things are all good for helping improve blood sugar sensitivity as well.

可以尝试结合使用这些不同类型的补充剂。

So utilizing some of these different types of supplements.

吃饭的时候也可以搭配服用MCT油。

You can also take MCT oil with meals.

刚开始的话，每餐加一茶匙MCT油就可以了。

Just take like a teaspoon, to start with MCT oil with meals.

它能迅速在血液中产生酮体，帮助稳定血糖、提升胰岛素敏感性，还能减少食欲。

That will produce ketones immediately in your bloodstream, which will bring down, help stabilize blood sugar and improve insulin sensitivity and will also reduce cravings.

所以MCT油确实很有帮助。

So MCT oil can be helpful.

我特别喜欢纯C8的MCT油。

I really like a C8 only MCT oil.

我们有一款叫Keto Brain的产品，效果非常好，建议在餐后服用，能减少馋嘴、提升脑力和餐后能量，还能帮助改善胰岛素敏感性。

We have one called Keto Brain that can be really, really helpful here, that we'll have people use with meals to reduce cravings, improve cognition and energy production after meals, and to help support, insulin sensitivity in their body.

这些效果真的非常显著。

So really powerful stuff here.

如果你真能落实这些方法，那简直是颠覆性的改变。

Guys, this a game changer if you put this into action.

这种对胰岛素友好的饮食，对吧？

This insulin friendly diet, right?

我刚才说的这些方法，一旦用起来，对燃脂和让身体细胞真正焕发生机，效果太惊人了。

And all the strategies I talked about is a game changer when it comes to fat burning and allowing your body, your cells to really thrive.

赶紧去试试吧。

So go ahead, put that in action.

我很想听听这方面的详情。

I'd love to hear about it.

好了，今天的内容就到这里。

Well, that's all for this show.

再次感谢你今天抽出宝贵的时间和我一起交流。

And I want to thank you again for spending your valuable time with me today.

如果这场访谈中有什么让你感兴趣、想深入了解的内容，推荐你去 doctorjockers.com 查看。

And if there was something you heard in this interview that you have questions on or you want to dive into deeper than doctorjockers.com is the best place to go.

如果你喜欢这期节目，不妨花几秒钟给我们一个好评。

If you enjoyed this episode, please consider taking just a quick moment and giving us a great review.

你的评价能帮助我们触达更多人，改变更多人的生活。

Your reviews help us influence more people and transform more lives.

如果你从这期节目中收获了有价值的信息，别忘了分享给身边可能需要的人。

And if you took something valuable away from this episode, then please share with someone in your life you know it can help.

我们下次播客再见。

We'll see you soon on a future podcast.

愿大家一切顺利。

Be blessed, everybody.