40岁以上必吃的10种食物（助燃脂、抗衰老、提升性欲）

牛油果，对吧？

Avocado, right?

所以你得保证经常吃牛油果。

So you want to make sure you're consuming avocado on a regular basis.

我建议每天至少吃半个牛油果。

I recommend consuming at least a half avocado a day.

牛油果富含叶黄素和玉米黄质，这两种强效的类胡萝卜素抗氧化剂对身体特别好。

Avocados are rich in lutein and zeaxanthin, these powerful carotenoid antioxidants that are so good for your body.

它还含有单不饱和脂肪，特别耐氧化。

Also rich source of monounsaturated fats that have, great resilience, right, to oxidation.

所以它能提供健康的脂肪，帮助稳定血糖。

So they provide healthy fat source that helps stabilize your blood sugar.

这种脂肪很稳定，不容易变质。

That's not a fragile fat.

它还含有一种叫七碳糖的糖类化合物，能有效促进皮肤胶原蛋白的生成。

They also have a type of sugar compound, heptalomanulose sugar that's actually really good for stimulating collagen production in your skin.

欢迎回到本节目。

Welcome back to the podcast.

这期节目讲的是40岁以上的人必须吃的十种食物，非常精彩。

Great episode on top 10 foods you've gotta eat if you're over 40 years old.

其实我也已经超过40岁了。

You know, I'm over 40.

这些食物我每天都吃。

I eat these foods every day.

帮我燃脂、增肌，还让我看起来比实际年龄年轻。

Helps me burn fat, build muscle, helps me look younger than I am.

很多人以为我三十多岁，其实我已经四十出头了。

A lot of people will will think that I'm in my mid thirties, but I'm actually in my mid forties.

它对我的性欲也有帮助，这对我们每个人都很重要。

And it helps me with my libido, of course is important for all of us.

说了这么多，我相信你们一定会喜欢这期内容。

And so with that said, you guys are going to enjoy this.

如果你认识任何年过四十，或者快到四十的人，尤其是快满三十多岁的人，一定把这期节目转给他们。

Anybody you know over 40 or getting there, maybe late thirties, definitely send this episode for them.

他们真该吃这些食物，这对他们的整体健康会有很大帮助。

They need to be eating these foods, and that's gonna really help them with their overall health.

如果你的健康状况遇到了瓶颈，欢迎给我们发邮件，地址是 info@doctorjockers.com。

And of course, if you're at a plateau when it comes to your health, send us an email at info@doctorjockers.com.

邮箱是 info at doctor jockers dot com。

Info at doctor jockers dot com.

在邮件主题里写上‘健康指导’、‘体检检测’、‘甲状腺’、‘胰岛素’，或者你任何想寻求帮助的问题，我们会帮你对接一位优秀的健康顾问，他们能通过详细的健康问卷和体检方案，为你量身定制解决方案，帮你实现健康目标。

Type in the subject line, health coaching, lab testing, thyroid, insulin, whatever it is you're looking for help on, and we're gonna connect you with one of our great health coaches that can help guide you with detailed health questionnaires, with lab testing, whatever it is you're looking for to help you achieve your health goals.

我们就是为此而存在的，随时都愿意为你提供帮助。

That's what we're here for, we're always here to help.

希望你从这些节目中收获了很多实用的健康建议。

I hope you're getting a lot of value out of these episodes, getting a lot of great health tips.

但如果你的健康遇到了瓶颈，或者正在为身体状况发愁，记得给我们发封邮件。

But if you're plateaued, if you're struggling with your health, send us an email.

我们会帮你找到方向。

We're gonna help guide you.

所以再次提醒，邮箱是 infodrjockers dot com。

So again, infodrjockers dot com.

另外，花点时间给我们的播客打个五星评价吧。

And also take a moment, leave us a five star review on the podcast.

这对我们帮助特别大。

That helps us out a lot.

谢谢你这么做。

So thanks for doing that.

接下来进入本期内容，不过在那之前，先听一段我们赞助商的简短消息。

We're gonna go into this episode, but first, we've got a brief message from one of our sponsors.

感谢你加入我们的播客社群。

Thanks for being a part of our podcast community.

当然，好好享受本期节目吧。

And of course, enjoy this episode.

愿你蒙福。

Be blessed.

你上一次感到压力是什么时候？

When was the last time you felt stressed?

是今天吗？

Was it today?

就是现在吗？

Right now?

很多人没意识到，压力其实正在摧毁你的健康。

Many people don't realize this, but stress destroys your health.

医生们都同意，压力是我们当今社会最严重健康问题的主要诱因之一。

Doctors agree that stress is a huge contributor to the biggest health issues facing our nation today.

像皮质醇这样的压力激素会在细胞层面持续损耗你的身体系统，造成损伤并削弱免疫力。

Stress hormones like cortisol wear down your systems on a cellular level, causing damage and compromising your immune system.

但幸运的是，现在我们有了一个天然的方法，即使在现代生活中也能让你平静下来。

But thankfully, there's now a natural way to calm down, even in our modern world.

阿什瓦根达是一种古老的草本植物。

Ashwagandha is an ancient herb.

如今，科学研究证实，它传统上用于缓解压力的效果确实非常准确。

Today, scientific studies have shown that its traditional uses were spot on, especially for stress.

我们Purality Health的合作伙伴使用的是KSM66阿什瓦根达，这是唯一一种只提取根部成分的产品，临床证明能全面缓解身体的压力。

Our friends over at Purality Health use KSM66 Ashwagandha, the only form of Ashwagandha that utilizes just the root, which is clinically proven to eliminate stress throughout your body.

研究显示，KSM66能有效降低皮质醇水平，清除体内持续不断的压力。

Studies show that KSM sixty six clears out cortisol, removing the nonstop stress from your systems.

它还能提高血液含氧量，减轻心脏和血管负担，直接从细胞层面缓解压力，减缓细胞和身体的老化速度。

It increases blood oxygen intake for less stress on your heart and blood vessels, removes stress directly from your cells, slowing down how fast they and you age.

更棒的是，它还能改善记忆力、睡眠和新陈代谢。

And as a bonus, it improves memory, sleep, and metabolism.

所以它才被称为长寿草本。

That's why it's called the longevity herb.

但Purality Health并没有就此止步。

But Purality Health didn't stop there.

他们采用纳米吸收技术，将KSM66南非醉茄包裹在健康的脂质分子中，确保其中抗压成分被完全吸收。

Using nano absorption technology, they encapsulate the KSM 66 Ashwagandha into healthy lipid molecules for full absorption of its stress busting compounds.

这样一来，你才能真正感受到南非醉茄是如何全面缓解你身体各处的压力的。

This way, you can actually experience how Ashwagandha eliminates stress everywhere in your body.

但别光听我说，亲自试试看。

But don't just take my word for it.

Purality Health给你整整六个月的时间来试用他们的配方，让你亲身体验一下没有压力的生活是什么感觉。

Purality Health gives you six whole months to try their formula so that you can feel for yourself what it's like to live stress free.

而且目前限时推出买一送一的优惠，还附带180天全额退款保证。

Plus, for a limited time, they're offering a special buy one, get one free deal backed by a 180 money back guarantee.

所以你可以享受买一送一的优惠。

So you can get one buy one, get one free.

完全无风险，因为有180天无条件退款保障。

No risk because there's one hundred and eighty day money back guarantee.

要获取这个独家优惠，摆脱持续不断的压力荷尔蒙，只需访问longevityroot.com/drj。

To access this exclusive deal and free your body from constant stress hormones, simply visit longevityroot.com/drj.

就是 longevityroot.com/drj。

That's longevityroot.com/drj.

如果你超过40岁，想要更有活力、思维更清晰，想减掉多余脂肪、提升性欲，那你一定要吃这十种食物。

If you're over 40 and you want to have more energy, better mental clarity, if you want to burn off excess body fat and have better libido, you need to eat these 10 foods.

但很遗憾，大多数医生和营养师根本不会告诉你这些食物的好处。

And unfortunately, most doctors and nutritionists won't tell you about the benefits of these foods.

相反，他们通常会建议你吃那些所谓的‘有益心脏’、低脂的加工食品。

And instead, they're going to often point you towards heart healthy, low fat processed foods.

而这十种食物，其实是地球上最重要、营养最丰富的食物。

Now these foods are the most important and most nutrient dense foods on the planet.

只要你坚持吃这十种食物，就能获得所需的维生素、矿物质、益生元、蛋白质和健康脂肪，从而强健体魄和心智，让你在生活中真正焕发生机。

And if you eat these 10 foods, you're gonna get the vitamins, minerals, prebiotics, protein, and healthy fats to build a strong body and mind and help you thrive in life.

在讲这十种食物之前，我先快速说说你绝对要避开的食物。

Now, I get to these 10 foods, I want to quickly review the foods you absolutely must avoid.

如果你吃了这些食物，只会让你变虚弱、发胖、没精神，还加速衰老。

If you eat these foods, they're going to make you weak, fat and sluggish and age you faster.

第一个是精制糖和精制淀粉。

The first one is processed sugars and starches.

我们吃精制糖和淀粉的时候，血糖和胰岛素水平都会飙升。

You see, when we eat processed sugars and starches, it drives up our blood sugar and our insulin levels.

一旦血糖和胰岛素升高，身体就没办法燃烧脂肪当能量了。

And when blood sugar goes up and insulin goes up, that actually causes us not to be able to burn fat for fuel.

于是脂肪就开始堆积。

So we start storing fat.

只要血液里的胰岛素一直居高不下，身体就会不断生成内脏脂肪——这种脂肪包裹着肝脏、心脏和所有重要器官，阻断血液流向这些关键部位。

And as long as insulin is elevated in our bloodstream, we're going to actually start creating visceral fat, which is the dangerous fat that surrounds all of our vital organs, our liver, our heart, all of our major organ systems, and actually chokes blood supply from going to those vital organs.

久而久之，这些器官就会生病，甚至开始衰竭。

So those organs actually start to get sick and start to die.

所以，我们一定要避开精制糖和淀粉。

So we've got to avoid our processed sugar and starches.

另外，也要避开植物种子油。

We also want to avoid seed oils.

比如玉米油、大豆油、红花油、棉籽油、花生油这些。

That's going to be things like corn oil, soybean oil, safflower, cottonseed, peanut oil.

这些植物油会毒害我们的细胞膜和线粒体，导致身体无法产生能量，没法燃烧脂肪，还会干扰荷尔蒙信号。

These seed oils actually poison our cell membranes and our mitochondria and cause us to not be able to produce cellular energy, not to be able to burn fat for fuel, and have poor hormone signaling.

它们会破坏我们的荷尔蒙和细胞能量生成系统。

So they damage our hormones and our cellular energy production.

这些植物油我们得避开。

We got to avoid those seed oils.

我们还得避免那些含有大量化学添加剂的加工食品。

We also want to avoid processed foods that are high in chemicals.

每当我们吃高度加工的食品，就像去超市逛中间货架时看到的那些东西，基本全是加工过的。

So whenever we're consuming highly processed foods, that's going to be all the things in the middle aisles of, you know, when you go through a grocery store, pretty much all that is processed.

你的麦片、薯片、椒盐卷饼、饼干、巧克力棒，这类东西全都是高度加工的。

So your cereals, your chips, your pretzels, your cookies, you know, your chocolate bars, like all different types of things like that, all highly processed.

这些东西都含有大量化学添加剂。

Those things are high in chemicals.

这些食品里含有添加剂、防腐剂、杀虫剂、除草剂，各种化学物质，还有人工甜味剂，都会损害你的线粒体，让你没法燃烧脂肪供能，降低细胞能量，还会扰乱你的荷尔蒙，比如孕酮、雌激素和睾酮的水平。

So they've got additives, preservatives, pesticides, herbicides, all different types of chemicals, artificial sweeteners that are damaging to your mitochondria, cause you not to be able to burn fat for fuel, cause you to have lower cellular energy, and they throw off your hormones, your progesterone, your estrogen, your testosterone levels.

所以一定要避开这些食物。

So really important that we're avoiding those foods.

事实上，对男性来说，吃太多含化学物质、种子油和精制糖与淀粉的食物，会增加一种叫芳香化酶的物质。

In fact, for men, when you're consuming foods that are high in chemicals, seed oils and processed sugar and starches, it actually increases something called aromatase.

这种酶会把男体内的睾酮转化成雌激素。

This is an enzyme that takes testosterone and converts it into estrogen in a man's body.

这可能导致男性更年期，还可能引发男性乳房发育、乳腺组织增生、性欲下降、勃起功能障碍等一系列问题。

And that can lead to andropause, and it can lead to men developing, for example, man boobs and extra breast tissue, having a lower libido, erectile dysfunction, a whole lot of different issues like that.

对女性而言，吃这类食物会导致雌激素过多，直接影响性欲，造成性欲减退。

So really important for women, it causes estrogen dominance when they're consuming foods like this, which is going to affect their libido, causing low libido.

还会引发其他荷尔蒙失调、不正常的体重增加、疲劳等问题。

It's going to cause unwanted hormonal issues, unwanted weight gain, fatigue.

雌激素过多还会导致甲状腺功能减退、肝脏功能异常，以及各种其他健康问题。

It's going to cause hypothyroidism when you have excess estrogen, liver dysfunction, a whole number of different problems.

所以我们得避开这些食物。

So we've got to avoid those foods.

那我们该吃些什么呢？

Now, what do we eat instead?

以下是推荐的食物。

Here are the foods.

第一种是草饲红肉。

Number one is going to be grass fed red meat.

比如草饲牛肉、羊肉和野牛肉。

So grass fed beef, lamb and bison.

当牛能吃草的时候，会产生大量的共轭亚油酸。

When cows are able to eat grass, they produce high amounts of conjugated linoleic acid.

研究表明，CLA能提升你的新陈代谢，帮助身体燃烧脂肪作为能量。

CLA has been shown to improve your metabolic rate, helping you burn fat for fuel.

它还能增强免疫系统，而且具有抗癌作用，能降低患癌风险。

Also supports your immune system and actually is anti carcinogenics, what actually reduces your risk of developing cancer.

CLA的效果非常强大。

So CLA is super powerful.

草饲牛肉里还含有左旋肉碱，它能帮助把脂肪酸运送到线粒体里，用来产生能量。

Also in grass fed beef, you have things like carnitine, which actually helps shuttle fatty acids into the mitochondria where they can be used for, you know, basically for energy production.

这样能让你更有效地燃脂，同时提升线粒体的功能。

So it helps you burn fat more effectively and improve mitochondrial function.

草饲红肉里还有一种叫肌肽的物质。

Also, there's a compound in grass fed red meat called carnosine.

肌肽可以防止肌肉组织被氧化。

Carnosine prevents oxidation of muscle tissue.

它能保护肌肉免受有害自由基的伤害。

So it actually protects the muscle tissue from dangerous free radicals.

有助于让你的肌肉更强健、更健康，运动后恢复得也更快。

So it helps you have stronger, healthier muscle tissue that recovers better from exercise.

除此之外，里面还富含大量营养素。

On top of that, it's tons of nutrients in there.

草饲牛肉里含有丰富的B族维生素，比如维生素B12和B6。

You've got B vitamins like vitamin B12, vitamin B6 in grass fed beef.

还有大量的锌，含量非常高。

You've got zinc in their high doses of zinc.

大多数人其实都缺锌。

Most people are deficient in zinc.

锌对雌激素、孕激素、甲状腺功能，还有睾酮都至关重要。

Zinc is critical for estrogen, progesterone, thyroid function, for testosterone.

我们需要足够且充足的锌。

We need good adequate amounts of zinc.

草饲动物产品也是锌的极佳来源之一。

Grass fed animal products, one of the best sources of zinc as well.

此外，它还提供高品质的蛋白质，有助于稳定血糖。

And on top of that, you've got really good quality protein that helps stabilize your blood sugar.

它能提供氨基酸，支持肌肉和骨骼健康，同时帮助身体更高效地燃烧脂肪供能。

It helps provide amino acids for good muscle tissue, good bone tissue, helps you burn fat more effectively for fuel.

所以一定要多吃草饲红肉。

So definitely start loading up on your grass fed red meat.

还有特级初榨橄榄油，尤其是多酚含量高的那种。

Also, extra virgin olive oil, high polyphenol extra virgin olive oil.

对身体特别好。

So good for your body.

富含橄榄苦苷。

Rich in oleocanthols.

橄榄苦苷被称为天然的布洛芬，因为它能有效调节身体的炎症反应。

Oleocanthol they call nature's ibuprofen because it's so good at regulating inflammation in the body.

特级初榨橄榄油里还有维生素E和单不饱和脂肪酸，对心脏很有好处，还能保护血管内皮。

There's also vitamin E, monounsaturated fats in extra virgin olive oil that are great for your heart and help protect the endothelial lining of your blood vessels.

还有一种多酚叫羟基酪醇，对大脑很有益处。

There's also a polyphenol called hydroxytyrosol that helps your brain.

它能穿过血脑屏障，减轻大脑的氧化应激，帮助保持大脑健康，预防退化，从而降低患痴呆和阿尔茨海默病的风险。

It actually crosses the blood brain barrier, helps reduce oxidative stress in the brain, keeping your brain alive and well and preventing against brain degeneration, which leads to things like dementia and Alzheimer's.

所以，草饲牛肉和特级初榨橄榄油。

So grass fed beef, extra virgin olive oil.

在介绍第三种食物之前，我想提醒你，如果你吃了这些食物中的一种却感觉不舒服，那就别吃。

Before I go into the third food, I want to remind you, if for some reason you're consuming these foods and you just don't feel good on one of those foods, then avoid it.

要是吃了不舒服，就别碰它。

If you don't feel good with it, avoid it.

还有九种很棒的食物你可以选。

There's going be nine other great foods that you can consume.

每个人的情况都不一样。

So everybody's unique.

这些食物对身体确实很有益，营养也特别丰富。

And although these foods are really powerful for your body, they're so nutrient dense.

如果你吃了之后感觉不适，可能是对这种食物有特殊的敏感或过敏反应。

If you don't feel good personally eating that food, you may have a unique individual food sensitivity or food allergy to that particular food.

最好是避开它，或者至少减少摄入。

And it would be best for you to avoid it or at least reduce your consumption of it.

但对百分之九十九的人群来说，这可能真的很有好处。

Meanwhile, it could be really good for ninety nine percent of the population.

所以，草饲牛肉和特级初榨橄榄油，我们就是从这两样开始的。

So grass fed beef, extra virgin olive oil, that's where we started.

第三种是野生捕捞的三文鱼和海鲜。

Number three is wild caught salmon and seafood.

野生三文鱼富含欧米伽-3脂肪酸，还含有一种叫虾青素的物质。

Wild caught salmon is extremely rich in omega-three fatty acids, as well as something called astaxanthin.

虾青素正是让三文鱼呈现粉红色的原因。

Astaxanthin is what gives salmon their pink color.

它们通过食用红藻和磷虾获得这种物质。

They get it from eating red algae, right, as well as krill.

而红藻和磷虾本身都富含虾青素。

And so when they're eating that, that red algae is rich in astaxanthin, so is the krill.

三文鱼摄取了这种强效抗氧化剂，它的抗氧化能力是维生素C的六千倍。

And they get this astaxanthin, which is a really powerful antioxidant, 6,000 times stronger than vitamin C.

你想想三文鱼，它们能逆流而上，冲过急流，甚至能直接跳出水面将近三米高。

And you think about a salmon, they're able to swim upstream against the rapids and jump literally up to 10 feet out of the water.

是什么赋予了它们这种超强力量，能高效产生线粒体能量？

What gives it that super strength, that super ability to produce mitochondrial energy?

其实就是Omega-3和虾青素共同作用，让线粒体持续高效运转，产生大量能量。

Well, it's the combination of omega-3s as well as astaxanthin keeping that mitochondria humming and producing tremendous amounts of energy.

当我们吃野生红鲑鱼的时候，这些好处也会传递到我们身上。

When we consume that wild caught sockeye salmon, we're going to confer those benefits.

我们会摄入Omega-3。

We're going to get the omega-3s.

我们也会获得虾青素。

We're going to get the astaxanthin.

我们的细胞能量生产会变得更高效。

We're going to have better cellular energy production.

所以野生三文鱼，对身体特别好。

So wild caught salmon, super good for your body.

散养鸡蛋

Pasture raised eggs.

我把鸡蛋称为大自然的复合维生素

I call eggs nature's multivitamin.

为什么呢？

Why?

因为鸡蛋富含多种营养素

Because eggs are rich in tons of different nutrients.

比如胆碱，对大脑特别好，还有磷脂酰丝氨酸和各种磷脂，都是健康细胞膜的重要成分

They have things like choline, which is great for the brain, phosphatidylserine, and phospholipids in general that make up a healthy cell membrane.

鸡蛋里也含有B族维生素

You also have B vitamins in eggs.

还有脂溶性维生素A，也就是视黄醇，鸡蛋是它的丰富来源

You have fat soluble vitamin A, retinol, very rich source in eggs.

这对视力、大脑功能，还有整体的眼部健康都非常重要

That's so important for vision, right, for good brain function, as well as good eye health and vision in general.

pasture喂养的鸡蛋里还含有锌之类的营养素，也非常不错。

You also have things like zinc, for example, that are in pasture raised eggs that are also really good.

还有健康脂肪，比如共轭亚油酸，还有对新陈代谢很有好处的饱和脂肪，都存在于 pasture喂养的鸡蛋里。

And healthy fats, conjugated linoleic acid that's in the pasture raised eggs, as well as healthy saturated fats that are great for metabolism.

如果你担心 pasture喂养的鸡蛋会升高胆固醇，那我来打消你的顾虑。

If you're concerned about pasture raised eggs raising your cholesterol, I'll put that concern to bed.

它反而能提升你的高密度脂蛋白胆固醇——也就是好胆固醇，同时降低甘油三酯，那是血液里循环的一些脂肪化合物。

It actually helps raise your HDL cholesterol, which is your good cholesterol, and lowers your triglycerides, which is kind of these fat compounds that are circulating in your bloodstream.

你的身体最好能高效地把血液里的脂肪转移到细胞里，供身体当能量用。

You want your body to be very good at taking fat out of the bloodstream and putting into the cells where it can be used for energy.

pasture喂养的鸡蛋有助于稳定血糖，降低胰岛素水平。

Pasture raised eggs balance your blood sugar and lower your insulin levels.

胰岛素一降，甘油三酯跟着降，高密度脂蛋白却会上升。

When your insulin goes down, your triglycerides go down, your HDL goes up.

我根本不担心低密度脂蛋白胆固醇。

I don't worry about LDL cholesterol.

我主要看甘油三酯和高密度脂蛋白的比例。

I look at the triglyceride to HDL ratio.

甘油三酯最好低于100，越低越好。

Triglycerides should be low under 100.

高密度脂蛋白要高，最好超过50。

HDL should be up, up over 50.

总的来说，甘油三酯和高密度脂蛋白的比例应该低于2，理想状态是接近1:1，也就是一份甘油三酯对一份高密度脂蛋白。

Overall, that ratio of triglyceride to HDL should always be under two and ideally as close to one to one as possible, meaning one part triglyceride to one part HDL.

这个比例说明你的代谢状态很不错。

That tells me you're in good metabolic health.

散养鸡蛋富含抗氧化物，蛋白质质量也好，能稳定血糖，还有许多其他有益的营养成分。

Pasture raised eggs because they're a rich source of antioxidants, as well as good protein that stabilizes your blood sugar and so many other powerful nutrients.

对血脂特别有好处，也能保护血管，帮助清除动脉里的斑块。

They're really good for your lipids, Really good for your blood vessels in general and clearing out arterial plaque.

它们还含有维生素K2，能和维生素D协同作用，分解动脉斑块，把钙转移到骨骼里，帮助长出更强健的骨头。

They also have vitamin K2, which actually works with vitamin D to help break down arterial plaque and remove the calcium and put it into the bones where it can be used to develop strong, healthy bones.

所以咱们多吃点散养鸡蛋吧。

So let's consume pasture raised eggs.

除非你对鸡蛋过敏或不耐受，否则它们是饮食中非常好的营养来源。

Unless you have an allergy or sensitivity to them, they're a great source of your diet.

我们都明白，长时间工作加上忙碌的周末，很容易让人感觉疲惫、状态下滑。

We all know that long work weeks and busy weekends can leave you feeling and looking depleted.

ProLon的五天模拟禁食饮食从细胞层面帮你重启和焕新，促进持久减脂、维持肌肉、提升代谢、延缓衰老，甚至让皮肤焕发光彩。

ProLon's five day fasting mimicking diet works at the cellular level to reset and rejuvenate you from the inside out, supporting sustained fat loss, lean muscle, metabolism, slower aging, and even glowing skin.

我们每个人都有健康目标：减重、多运动、吃得更健康。

Now, we've all set health goals: lose weight, exercise more, eat better.

但如果没有明确的计划，这些目标往往就慢慢放弃了。

But without a plan, they often fade.

这时候，ProLon就能派上用场了。

And that's where ProLon comes in.

它的五天模拟禁食饮食提供了一套科学验证、结构清晰的方法，帮你稳稳坚持下去。

It's five day fasting mimicking diet gives you a science backed, structured approach to stay on track.

和那些短期的排毒或清洁方案不同，它从细胞层面进行修复，效果能持续很久，远超过那五天。

Unlike quick fix cleanses or detoxes, it resets at the cellular level, delivering benefits that stick with you long after the five days.

ProLon 是一个植物性营养计划，包含汤品、小食和饮品，能在让你保持空腹状态的同时滋养身体，激活细胞的自我更新与修复。

ProLon is a plant based nutrition program featuring soups, snacks, and beverages designed to nourish the body while keeping it in a fasting state that triggers cellular rejuvenation and renewal.

这个项目经过数十年研发，由南加州大学长寿研究所主导，并得到美国顶尖医疗中心的临床支持。

It was developed over decades with USC's longevity institute and backed by top top US medical centers.

研究表明，ProLon 有助于降低生物年龄、改善代谢健康、提升皮肤状态、减脂同时保护肌肉、增强精力，还能帮助你建立更健康的饮食关系。

ProLon has been shown to support biological age reduction, metabolic health, skin appearance, fat loss with muscle protection, energy, and a healthier relationship with food.

我和我太太每年都会用几次 ProLon 的五天计划，作为一次彻底的重启，效果真的很好。

Now my wife and I, we really love using ProLon's five day program for a great reset a few times a year.

如果你也想开启自己的重启之旅，现在限时优惠：我们的听众订阅五天计划，不仅能享受全站九折，还能额外获得40美元赠品。

If you're ready for your own reset, for a limited time, ProLon is offering our listeners 15% off sitewide, plus a $40 bonus gift when you subscribe to their five day program.

请直接访问 prolonlife.com/jockers。

Just visit prolonlife.com/jockers.

记住，去 prolonlife.com/jockers，就能领取九折优惠和赠品。

That's prolonlife.com/jockers to claim your 15% discount and your bonus gift.

prolonlife.com/jockers

Prolonlife.com/jockers.

接下来你该喝的是苹果醋。

The next thing you want to consume is apple cider vinegar.

为什么过了40岁的人特别需要喝苹果醋？

Why is it so important for somebody over 40 to be consuming apple cider vinegar?

因为研究显示，苹果醋有助于稳定血糖和胰岛素水平。

Because apple cider vinegar has been shown in studies to help stabilize your blood sugar and your insulin levels.

每天吃饭前，把一大勺苹果醋兑到大约120毫升水里喝就行。

Apple cider vinegar, just taking one tablespoon and putting it in about four ounces of water before your meal.

你也可以把它淋在食物上，对吧？

You can also put it on your food, right?

比如加在肉里，它能帮助分解肉质。

So you can actually add it to meat, which will break down the meat.

酸性成分会开始分解肉类。

The acid will start to digest the meat.

把醋加在肉类和蔬菜上，还能帮助更好地控制血糖。

It will also help improve blood sugar when you put it on meat and vegetables.

但只要在四盎司水里加一汤匙，就能摄入足够量的醋酸——这种后生元化合物是苹果醋发酵过程中产生的。

But just taking one tablespoon in four ounces of water provides a therapeutic dose of this postbiotic compound called acetic acid, which is created in the apple cider vinegar through fermentation.

细菌把苹果分解后，就会产生醋酸。

The bacteria break down the apple and they produce acetic acid.

这种醋酸能滋养线粒体，让肠道里的线粒体变得更强大，从而强化肠壁。

That acetic acid feeds the mitochondria and makes the mitochondria in your gut stronger, which makes the intestinal lining stronger.

这有助于减轻炎症、稳定血糖，还能改善血压。

And that helps to reduce inflammation, helps stabilize blood sugar, helps improve blood pressure as well.

它对全身的血液循环也有好处，还能降低甘油三酯水平。

So it helps overall circulatory health, in your body as well, helps lower triglycerides.

所以苹果醋能带来这么多令人惊喜的益处。

So you get all these amazing benefits from apple cider vinegar.

每餐前喝一汤匙就可以了。

Take one tablespoon with each meal.

这样就能给你提供治疗剂量了。

That's going give you a therapeutic dose.

牛油果。

Avocado.

对吧？

Right?

所以你得保证经常吃牛油果。

So you want to make sure you're consuming avocado on a regular basis.

我建议每天至少吃半个牛油果。

I recommend consuming at least a half avocado a day.

牛油果富含叶黄素和玉米黄质，这两种强效的类胡萝卜素抗氧化剂对身体特别好。

Avocados are rich in lutein and zeaxanthin, these powerful carotenoid antioxidants that are so good for your body.

它还富含单不饱和脂肪，特别耐氧化。

Also rich source of monounsaturated fats that have, great resilience, right, to oxidation.

所以它是健康的脂肪来源，有助于稳定血糖。

So they provide healthy fat source that helps stabilize your blood sugar.

这种脂肪一点都不脆弱。

That's not a fragile fat.

它们还含有一种叫七碳糖的糖类化合物，能有效促进皮肤胶原蛋白的生成。

They also have a type of sugar compound, heptalomanulose sugar that's actually really good for stimulating collagen production in your skin.

我见过一些年纪越大皮肤越好的人，他们都有常吃牛油果的习惯。

Some of the people with the best skin as they age that I've seen are people who regularly consume avocado.

为什么呢？

Why?

因为这种七碳糖能帮助生成胶原蛋白，再加上牛油果里的维生素E、类胡萝卜素和单不饱和脂肪，都能减轻皮肤的氧化压力。

Because of this heptalomanulose sugar compound that helps with collagen production and also the benefits of vitamin E, the carotenoids that are in the avocado, the monounsaturated fat, all that helps reduce oxidative stress on the skin.

所以牛油果真的特别好。

So avocado is really good.

另外，我也特别推荐芝麻菜，这种绿叶蔬菜营养丰富，草酸含量却很低。

Also, really am I'm a big fan of arugula, which is this great green leafy vegetable that is high in nutrients but low in oxalates.

草酸是植物产生的一种防御性化合物，可能会在体内引发炎症。

Oxalates are these plant compounds, plant defense compounds that can create inflammation in our body.

菠菜里的草酸含量很高，对吧？

The oxalates are high in spinach, right?

还有甜菜、树莓、巧克力和各种坚果，草酸含量也不低。

And they're high in, things like beets and raspberries and chocolate and nuts in general.

明白了。

Okay.

所以我们尽量减少草酸的摄入量。

And so we want to do what we can to reduce the amount of oxalate.

不用完全避开这些食物，但别吃太多高草酸的东西。

So you don't have to avoid them altogether, but don't consume a whole lot of high oxalate foods.

这样你可能会感觉舒服很多。

You'll probably feel better doing that.

芝麻菜草酸含量低，营养却很丰富。

So arugula is low oxalate, but high in nutrients.

所以我们才选了芝麻菜。

And so we wanted to use the arugula.

我也特别喜欢芹菜。

I'm also a big fan of celery.

芹菜是非常好的食物。

Celery is a great food to consume.

它富含微量矿物质，还有优质的结构水。

It's really rich in trace minerals, good structured water that's in there.

我也特别喜欢黄瓜。

I'm also a big fan of cucumbers as well.

里面大量的结构水能直接进入细胞，深层滋润身体。

A lot of structured water that helps get right into our cells and deeply hydrate our cells.

这种结构水，或者说水的第四相，主要来自天然的水果蔬菜。

We get this kind of structured or fourth phase of water from natural fruits and vegetables.

芹菜和黄瓜都是这方面的优质来源。

And celery, cucumbers are great sources of that.

苹果、橙子这类水果，也是结构水的好来源。

Apples, oranges, things like that, great sources of structured water.

我也特别喜欢浆果和石榴。

I'm also a big fan of berries and pomegranates.

浆果富含花青素抗氧化剂和白藜芦醇。

So berries are rich in anthocyanin antioxidants and resveratrol.

石榴含有丰富的油酸，这给它带来了一点收敛感，甚至带点微酸的口感。

Pomegranates very rich in oleic acid, which gives it kind of its astringency or kind of like almost like a little bit of tartness to it.

而且它也富含花青素。

And also, it's very rich in anthocyanins as well.

这些东西对肠道菌群特别好。

These things are great for your microbiome.

对肝脏也很有帮助。

They're great for your liver.

还能强化肠细胞屏障，从而减轻全身的炎症。

And they help to strengthen the intestinal cell lining, which reduces inflammation throughout your body as well.

还有草饲黄油，或者任何有机的、最好是草饲的乳制品。

Also, grass fed butter or really any sort of organic and ideally grass fed dairy products.

黄油里富含共轭亚油酸。

So butter is going to be really rich in conjugate and linoleic acid.

我们之前聊草饲牛肉的时候，已经提到过这些好处。

We talked about the benefits of that earlier when we were talking about grass fed beef.

黄油还含有脂溶性维生素A。

Butter also has fat soluble vitamin A.

它还含有一种叫十五烷酸的脂肪酸，能帮助清除我们从种子油里摄取的亚油酸。

It also has something called fatty fifteen, which is this type of fatty acid that actually helps to remove, linoleic acid, which is what we get from seed oils.

它能把亚油酸从细胞膜和线粒体膜上清除掉。

It removes it from our cell membranes and from our mitochondrial membranes.

我们之前说过，种子油会加剧氧化应激，因为它毒害细胞膜和线粒体。

And we talked about how seed oils drive up oxidative stress because they poison the cell membrane and they poison the mitochondria.

想把细胞膜和线粒体里的种子油排出去，一个办法就是吃草饲黄油或者草饲乳脂，因为它们含有十五烷酸，能帮着把亚油酸从膜上清理掉，从而减少因亚油酸引起的炎症和氧化应激所产生的脂质过氧化物。

One way to get the seed oils out of our cell membrane and mitochondria is consuming something like grass fed butter or grass fed dairy fat in general because it's got that fatty 15, which helps to remove the linoleic acid from the cell membrane and from the mitochondria and reduces the overall amount of lipid peroxidases that are formed from inflammation and from oxidative stress due to the linoleic acid.

所以黄油其实很有帮助。

So butter can be really helpful.

希腊酸奶是优质的蛋白质来源，还含有健康脂肪，有机凝乳奶酪和有机切达奶酪也都是不错的选择。

Also, Greek yogurt, which is a great protein source, also healthy fats in there, as well as organic cottage cheese and organic cheddar cheese can all be really good good sources.

这些都是优质食物，富含高质量蛋白质和多种营养素，还有我们刚才提到的十五碳脂肪酸。

Good great foods, high and high quality protein, different nutrients in there, as well as that fatty 15 that we are talking about.

所以你最该关注的，就是这些食物。

So those are going to be the best foods that you want to focus on.

我建议多吃高蛋白食物，每餐摄入30到50克甚至更多的优质蛋白质和健康脂肪。

I recommend a diet high in protein, getting 30 to 50 grams or more of healthy protein as well as healthy fats in your diet.

每餐至少摄入15到20克健康脂肪。

So getting at least 15 to 20 grams of healthy fat in each meal.

这些脂肪主要来自草饲的有机动物产品。

That's going to be coming from your grass fed organic animal products.

也可以从高多酚的特级初榨橄榄油、牛油果或者椰子油中获取，这些都是很好的脂肪来源。

It also can come from high polyphenol extra virgin olive oil, as well as avocado or coconut oil is another good fat source that you can utilize.

这样你就能摄取足够的脂肪，再加上各种颜色丰富的水果和蔬菜。

So you're getting your fats and then lots of colorful fruits and vegetables.

理想情况下，这些食物最好选择草酸含量较低的水果和蔬菜。

Ideally, most of those things being lower oxalate fruits and vegetables.

不过有些人对草酸的耐受性很好，吃多了也没问题。

But for some people, they do great on oxalates in general.

但不管怎样，色彩丰富的水果和蔬菜对饮食来说确实很有帮助。

Colorful fruits and vegetables, though, can be really helpful part of your diet.

多吃色彩鲜艳的蔬果，再搭配一些香草，比如罗勒、牛至、百里香、鼠尾草、生姜和姜黄，这些都能带来不少好处。

So getting colorful fruits and vegetables, getting herbs like basil, oregano, thyme, sage, ginger, turmeric in your diet, those can all be really helpful as well.

这些食物对维持荷尔蒙健康、提升精力、改善大脑功能、促进脂肪燃烧，以及延缓皮肤衰老都特别有帮助。

So those are the foods that you want to focus on for healthy hormone function, great energy, for great mental function, great fat burning, and good skin aging.

如果你认识任何超过40岁的人，不妨把这段内容分享给他们。

Please share this with anybody you know that's over 40.

他们需要多吃这些食物，同时避开我前面提到的那些不好的食物，这样才能健康地老去，在围绝经期、更年期，以及男性随着年龄增长的过程中，保持最佳的身体状态、精神状态和情绪能量。

They need to be focusing on these foods and avoiding the foods I talked about early on in this video in order to age well, in order to thrive as they continue to go on through perimenopause, menopause, through, you know, a male that's aging to have, you know, your optimal physique, optimal mental, physical and emotional energy.

这些才是你真正该重点关注的食物。

These are the foods you want to focus on.

请把这个分享给你认识并在意的人。

Please share this with anybody that you know and that you care about.

我们下次视频再见。

We'll see you in a future video.

愿你平安喜乐。

Be blessed.

好了，今天的内容就到这里，再次感谢你抽出宝贵时间跟我一起度过。

Well, that's all for this show, and I want to thank you again for spending your valuable time with me today.

如果刚才的内容中有任何让你想深入了解或有疑问的地方，推荐你去 drjockers.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, then drjockers.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，请分享给那些你认为会需要的人。

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.

祝大家一切顺利。

Be blessed, everybody.