Ep 126: Is your favorite workout overrated?

大家好。

Hey, everyone.

欢迎来到《女性肌肉科学》。

Welcome to Muscle Science for Women.

我是你们的主持人，阿什莉·范·豪滕。

I am your host, Ashleigh Van Houten.

今天就我一个人主持。

I'm on my own today.

不好意思啊。

Sorry about that.

没办法，事情来了就得办嘛。

You know, we gotta do what we gotta do here.

待会儿可能有点东一榔头西一棒子的。

I'm gonna be a little bit all over the place.

咱们得聊几件事，还有几封邮件什么的。

We've got a couple things to go over and some emails and stuff like that.

不过咱们先随便聊聊，就当是对着电脑自言自语了。

But let's just make small talk briefly to myself, to the computer.

我从哥斯达黎加回来大概一周半了，感觉就像做了一场梦。

I've been back from Costa Rica for about a week and a half, and it frankly just feels like a fever dream.

我又回到冬天了。

I'm back in the winter.

我回来后，这儿终于下了一场雪。

I we've gotten our first storm since I've been back here.

不是今年冬天第一场雪，而是我回来后亲眼见到的第一场。

Not the first storm of the winter, just the first storm that I have witnessed.

一个月的阳光和维生素D晒下来，我对这场雪的接受度，比往年二月、三月时高多了。

And I have to say, after a month of vitamin d and sunshine, I handled this a lot better than I would have handled a mid to late February storm.

真庆幸自己能去暖和的地方待上一个月。

So so grateful that I was able to go be somewhere warm for a month.

那感觉太棒了。

It was so nice.

我一回来。

I get back.

我们就开始看奥运会。

We start watching the Olympics.

作为加拿大人，我对这届奥运会真没啥好话可说。

As a Canadian, I have nothing nice to say about it.

懂的都懂，这事儿我就跳过了。

If you know, you know, so I'm just gonna breeze right by that.

我发现自己在 Substack 上写了一篇特别坦诚的文章。

I've noticed I wrote I wrote a pretty vulnerable article for Substack.

你们要是还没关注我们的 Substack，真欢迎来关注一下。

If you guys haven't followed us there yet, I would love for you to do that.

链接我会放在节目笔记里。

I'll put the link in the show notes.

对了，我打算干脆送出去两个免费订阅名额。

And in fact, I think what I'm gonna do is what we are going to do is give away two free subscriptions to our Substack.

因为如果你不清楚这机制，简单说就是文字内容，你可以订阅我们的页面。

Because if you don't know how this works, it's written content, and you can subscribe to our page.

订阅免费的话，我们会不定期发几篇文章给你看。

And if you subscribe for free, you get a couple articles here and there as we send them out.

如果你付费，当然是在支持我们，让我们能做更多内容，同时你还能看到墙后的文章。

If you pay, you, of course, are supporting us and allowing us to do more work, but you also get access to articles that are behind the paywall.

那些才是真正的干货。

And those are the good ones.

所以我们才把它们设成付费内容。

That's why we put them behind the paywall.

所以我们打算送出两个免费的全通订阅权限。

So what we're gonna do is we're gonna give away two free full all access subscriptions to our Substack.

你只要给播客评分、写评价、订阅我们——不管你在哪个平台听，只要证明一下就行。

All you have to do is rate, review, subscribe to the podcast, however, wherever you listen, and just show us some proof.

比如在Spotify、Apple Podcast或者iTunes上留个评价，拍个截图发给我们，让我们看到你确实评了、写了就行。

So if you leave a little review on Spotify or Apple Podcast, iTunes, wherever you listen, send us a quick screenshot just that we see that you've done a rating, you've done a review if you can.

你可以把截图发到我们的邮箱 MuscleScienceforWomen@Gmail.com，或者通过 Instagram 发给我们。

You can send that to our email at MuscleScienceforWomen@Gmail.com, or you can send it to us via Instagram.

所有信息都在节目笔记里。

All that information's in the show notes.

我们就是想多找点法子，让大家多互动、多支持我们，好让我们继续做这份有趣的工作。

But we're just trying to find more ways to get you guys to engage and support us so we can keep doing this fun work.

我最近在 Substack 上写了一篇特别坦诚的文章，讲的是过去一年睡眠极差对我造成的严重影响，没想到反响特别好。

But I just recently wrote something that was pretty vulnerable for the Substack about how the last year of very poor sleep is affecting me quite dramatically, and it's gotten quite a a good response.

光是这篇文章就让我们涨了不少订阅者。

We got a lot of subscribers out of it.

收到了好多特别真挚的留言，重新写点有创意的东西，真让我觉得开心。

We got some really kinda heartfelt responses, and it's fun for me to write creatively again.

写东西其实是我大半辈子都在做的事，但最近几年我慢慢停了，现在重新提笔，写得特别真实、特别走心。

That's something that I've done most of my adult life and that I kinda have stopped recently and write in a way that is very cathartic and very real.

看到大家这么回应，真的让我特别感动。

And just having people respond to it has been really special for me.

我知道拉切尔也特别享受做这个。

So and I know Rachel's also enjoying doing that.

赶紧去我们的Substack看看吧。

So head over to our Substack and check it out.

你甚至可以免费阅读所有文章，包括付费的。

You can also read any article, even the paywall ones for free.

每个月能免费看一篇。

You get one free article.

快去瞧瞧吧。

So go check it out.

我最近有个朋友就说，我不想再注册啥新东西了，又来个App真麻烦。

I know it's like I had a friend recently who's like, I don't wanna sign up for, like, another thing, another app.

我完全懂这种感觉。

And I'm like, I totally get it.

所以我压根儿就没用TikTok。

That's why I don't have TikTok.

所以我才不会用Threads。

That's why I won't get on threads.

那些玩意儿我一概不碰。

I won't do any of that stuff.

但也许你可以挑挑拣拣，选那些真正丰富你生活的东西，别让它们抢走你的时间。

But maybe you just kinda pick and choose what works for you and what adds to your life instead of takes away.

我们选择Substack而不是别的平台，原因之一就是上面内容质量真不错，如果你非得刷手机，我觉得看这个比刷TikTok靠谱多了。

And one of the reasons we went over to Substack instead of elsewhere is because I think there's a lot of quality content on there, and it's just a better way if you're gonna be on your phone, I think it's a better way to spend your time maybe than scrolling through TikToks.

这只是我的看法。

Just my opinion.

就是一个普通女人的想法。

Just one woman's opinion.

行吧。

Okay.

关于Substack，大概就说这些了。

That's that about the Substack.

首先，我们要回答一个在我们邮箱里躺了很久的问题，我得确保咱们好好回应一下。

Now first, we're going to answer a question that has been in our email inbox for a while, and I want to make sure we answered it.

这是Michelle发来的，她说：嗨，姐妹们。

This is from Michelle, and she says, hi, ladies.

首先，谢谢你们做的这么棒的播客。

First, thank you for the great podcast.

我现在怀孕28周了，这是我的第三个孩子，今年32岁。

I am currently twenty eight weeks of my third pregnancy and 32 years old.

恭喜你啊！

Congratulations.

她说，我从二十多岁就开始举铁，最近五年更是认真练了。

She said, I lift I've lifted since my twenties and more seriously in the past five years.

我记不清刚开始训练是什么样子了，但这次和上一次怀孕，我在健身房的进展都特别明显。

I don't remember how my training was at first, but for both this and my last pregnancies, I'm making significant gains in the gym.

我觉得怀孕的时候，尤其是孕中期和孕晚期，反而比没怀孕时更有力气。

I feel like I'm stronger when pregnant, especially second and third trimesters than when I'm not pregnant.

这正常吗？

Is this normal?

我也没比平时多吃。

I don't eat more than usual.

我睡眠肯定不好，她家里有个三岁半、一个一岁半的孩子，但我训练强度一点没减。

I definitely don't have perfect sleep because she has a three and a half and one and a half year old, and I train with the same intensity as usual.

她说她一直属于那种很难长肌肉的类型。

She says I've always been a hard gainer.

对我来说，每周都加重量、加次数简直不可思议，可她就是这么做的。

And for me, increasing reps and weight every week is quite abnormal, but that's what she's doing.

你们觉得这到底是怎么回事？

Any thoughts on what's happening?

是因为我怀的是男孩，所以睾酮水平更高了吗？

Could it be more testosterone because I'm having a boy?

她说她自己都不确定性别，一直保密着呢。

She says she doesn't know she's keeping the gender a secret.

所以她就是想知道，怀孕期间锻炼时感觉更好，这正常吗？

So she's just wondering, is it normal to feel better while working out and pregnant?

我说，你这可是幸运儿才有的体验啊。

To which I say, how does it feel to be one of the lucky ones?

你听好了。

Listen.

怀孕期间，什么感觉算正常，范围可太广了。

There's a massive range of what is considered normal when you're pregnant.

咱们都知道，凡是有过怀孕经历的，都爱开玩笑说，你随便哪个不舒服跑去问医生，人家都答：哦，正常。

As we all know, anybody who's been pregnant, we all joke about, you know, you can go to the doctor with virtually any symptom at all, and they'll say, oh, yeah.

怀孕的时候，这种事儿太常见了。

That's just a thing that happens when you're pregnant.

你随便编个症状，我都能说：对对对，怀孕都这样。

You can just make it up off the top of your head, and I'm like, yeah.

怀孕的时候，这种事儿太正常了。

That that just happens when you're pregnant.

所以我觉得这大概还在正常范围内吧，不过得打个问号。

So I would say it's probably within the realm of normal, I say, with a question mark.

确实有人怀孕时状态特别好。

There are people who feel great when they're pregnant.

我认识一些人，怀孕期间大部分时间都挺舒服的。

I've known people who have felt great when they were pregnant most of the time.

我第一次怀孕的时候，大部分时间感觉都挺不错的。

I myself, during my first pregnancy, felt pretty darn good most of the time.

不过到了孕晚期，情况就有点不稳了，毕竟肚子越来越大，身体越来越重，衣服越绷越紧，内脏也被挤得厉害，再加上我韧带问题挺严重的——这事儿我以前聊过好几次了。

I would say that third trimester was getting a little iffy because just as you get bigger and heavier and things start getting tighter and your organs start getting more squished, and I was having significant ligament issues, which I I've talked about multiple times.

所以第一次怀孕时，我状态挺好，经常去健身房。

So my first pregnancy, I felt pretty darn good, and I was able to go to the gym quite a bit.

但我不能说比平时还更有劲儿。

I wouldn't say I felt better than normally.

你这种情况，怀孕期间感觉好还越练越强，确实算少数派，但绝对不是坏事。

So I would say you're you're definitely in relatively rare company to feel good and be making gains during pregnancy, but it's it's not a bad thing.

如果你感觉更好，那真是件好事。

It's a wonderful thing if you feel better.

我相信这背后很可能有荷尔蒙的因素。

And I do believe that there's probably a hormonal component to it.

我不确定是不是因为怀了男孩，体内睾酮就变多了。

I don't know if it's, you know, more testosterone because you're having a boy.

我查了一点资料，觉得这很可能跟雌激素激增有关——雌激素可是会影响大脑中调控情绪的区域的。

I would say, and I did a little bit of research here, that it it's likely has something to do with the surge in estrogen, which is known to affect the part of the brain that is responsible for mood.

所以雌激素水平高的时候，血清素和多巴胺也会跟着上升。

So if you have high estrogen, it can also increase serotonin and dopamine levels.

这些是大脑里让人感觉愉悦的神经递质。

These are receptors in the brain that make you feel good.

所以我猜，这应该就是原因所在。

So I would imagine that probably has something to do with it.

我们知道，雌激素对增肌和提升训练效果也特别有帮助。

We know estrogen is also great to have while you're trying to make gains and build muscle.

我们总是特别强调睾酮，它确实很重要，但雌激素对增肌和恢复也同样关键。

We we put so much emphasis on testosterone, and it's a very important hormone, but estrogen is also very important for building muscle, for recovery.

所以这种激素的剧烈波动，别人可能受不了、觉得难受，但对你来说反而让你状态特别好。

So just this, like, crazy fluctuation in hormones in general that some people have a hard time with and can make them feel quite unpleasant, it may be making you feel great.

这真是太棒了，恭喜你！

And that's wonderful and congratulations.

希望你能一直保持这种好状态。

And I hope that continues.

从这方面来说，你可能是那个幸运儿。

You're maybe one of the lucky ones as far as that goes.

这个嘛，我也不太确定。

So and this I don't know.

可能等我们聊到这儿的时候，宝宝都出生了，不过还是先恭喜你，后续记得跟我们分享进展啊。

Maybe the baby has been had by the time we we talked about this, but congratulations and keep us posted and let us know how it's going.

好的。

Okay.

所以我们还收到一个问题，就在我手机里。

So we also got a question, and this is on my phone.

这个还挺有意思的。

And this is kind of fun.

你肯定见过社交媒体上那些帖子，有人评什么‘被高估了’或者‘被低估了’，给各种东西打分啥的。

This is you know, you've seen these posts on social media where people either say overrated or underrated or they rate things or whatever.

我也想在社交媒体上搞这个，但说实话，我连在Instagram上试都不想试了。

I would love to do this on social media, but I feel like I've kind of given up even trying on on Instagram.

说真的，我也不知道。

I don't know.

反正我就是提不起劲儿。

I just can't really be bothered.

不过有人给我发了一堆东西，让我给它们打分。

But someone sent me a bunch of things that they want me to rate.

要是和Rachel一起玩这个肯定特有意思，我先留几个。

And this would be fun with Rachel, so I'll save a couple.

但她不在，我还就想做一做。

But she's not here, and I wanna do it.

那我先挑几个说说。

So I'm gonna do a couple.

行吧。

Okay.

另外啊，我要是说了啥你不爱听的，咱能别争吗？说实话，我真的不想听你辩解。

Now, also, if I say something here that you don't like, I don't really want to hear your arguments, to be honest with you.

因为首先吧，这纯属个人看法。

Because first of all, this is opinion.

我觉得怎么想，那是我的事。

So in my opinion, it's my opinion.

不过我也算是在这行干久了，观点多少有点专业底子，所以我的看法嘛，肯定偏向我自己的兴趣，但也结合了我工作和亲身经历的体会。

But I do think it's kind of an educated opinion as a professional in this space, so I'm giving you my my thoughts that are gonna be maybe a little biased towards my own interests, but also what I know through my work and through my own personal experience.

要是你对我的答案不满意？那也没办法。

So if you don't like any of my answers, oh, well.

好。

Okay.

来吧。

Here we go.

评分。

Rating.

好。

Okay.

第一个，刚出炉的，Reformer普拉提。

First one, hot off the bat, reformer Pilates.

好。

Okay.

我觉得Reformer普拉提能打个两三分，满分十分。

So I would rate reformer Pilates maybe two or three out of 10.

如果你一直听我节目，就知道我不太喜欢Reformer普拉提。

And if you've listened to this for a while, you know that I'm not a fan of reformer Pilates.

我想再强调一下，我讨厌的不是做这些运动的人——我不是因为自己不喜欢就去贬低练芭蕾、普拉提，或者什么橙色理论、其他任何我不爱做的锻炼方式。

And I wanna just reiterate here why I'm not the main reason why I'm not, because I'm not going to hate on people who do ballet or even pilates or, I don't know, some other workout, orange theory, whatever it is, something that I don't personally like to do just because I don't personally like to do it.

我不太喜欢Reformer普拉提，主要是因为它对大多数人来说太难上手了。

The reason that I don't particularly like reformer pilates is because I find it really inaccessible for most people.

当你开始陷入这种思维模式，可能你在社交媒体上关注了一些人，觉得练Reformer普拉提就能拥有那种修长纤细的舞者身材——但首先，这完全是扯淡。

And when we get into this headspace, maybe you're following some people on social media where you think that reformer Pilates specifically is the way you're going to get your long, lean, dancer body, which first of all is BS.

根本不存在这种事。

That's not a thing.

它太贵了，还自带一股精英范儿，让人望而却步，而且完全不靠谱。

It's really, really expensive, and it's kinda has this whole elite air that can be really discouraging for people and is just inaccurate.

我真很难相信，到现在也没谁能——哪怕是我认识的普拉提爱好者——说服我，说Reformer普拉提有什么是其他方式做不到的，而且做得还更慢、更贵、更没必要。

I have a really hard time believing, and I have yet to have anybody, even friends of mine who are into Pilates, convince me that there are things you can achieve with reformer Pilates that you cannot achieve in other ways either quicker, certainly more cheaply, you you don't need it.

你真没必要用它。

You you don't need it.

也许你可以说，

And I guess you can make the argument.

你根本不需要哑铃就能练出好身材。

You don't need, I don't know, a barbell to get fit.

真不用。

You don't.

更别说花45美元上一节普拉提课了。

But you really don't need $45 pilates classes.

对吧？

Right?

你想想普通健身房，不管你在哪儿，月费从30到150美元不等。

Like, if you think about the average gym, I don't know where you live, but from cheap to expensive, somewhere between 30 to maybe a $150 a month for a gym membership.

如果你选便宜的，每周去三四次，这性价比已经挺高了。

And if you're going if it's on if you're paying on the lower end and you're going three to four times a week, that's a pretty decent return.

对吧？

Right?

花不了几个钱，就能照顾身体、开心一下、出出汗，多划算。

Like, you're you're paying however many dollars, not too bad per visit to go take care of your health and enjoy yourself and get some endorphins, whatever.

普通人花个三十多、四十五美元一门的Reformer普拉提课，我真不觉得值这个价。

The average person paying whatever it is, $30.45 dollars a a pop to go to a reformer's Pilates reformer Pilates class, I just I'm not buying it.

我真的觉得不值。

I'm just not buying it.

我去过几次课，每次都在想：我干嘛不直接拿哑铃做深蹲呢？

I've been to a couple classes, and every time I'm like, why am I not just squatting with some dumbbells or something?

我们到底在搞什么啊？

Like, what are we doing here?

而且科学也证明了，瑜伽和普拉提并不会让你练出修长紧致的肌肉。

Also, the science just bears out that, like, yoga and Pilates doesn't give you long lean muscles.

你身材好不好，主要看基因，还有你吃啥、怎么照顾自己。

Your genetics give you long lean muscles and your your the way you eat and the way you take care of yourself.

不同的运动并不会让你的身体看起来不一样。

Different exercises aren't gonna do make your body look different.

只要你坚持、适度挑战自己、吃得对、恢复得好，不管练啥，都能练出你想要的好身材。

You can get the great body that you wanna get doing whatever if you apply yourself consistently, challenge yourself appropriately, eat properly, recover properly.

说了这么多，本来这期是要快节奏的。

So all that to say, this was supposed to be rapid fire.

但我实在快不起来。

I can't do it.

如果你真的喜欢Reformer普拉提，负担得起，又特别享受你的课程，去了感觉棒、身材也变好了，那太好了。

If you love reformer Pilates and you can afford it and you love your class and you go and it makes you feel good and it makes you look good, that's wonderful.

我觉得这玩意儿被吹得太过分了，除非你已经试过、真的爱上了，不然我真不推荐任何人去。

I think it's extremely overrated, and I would not recommend it for anybody except for someone who's like, I've already been and I really love it.

我就喜欢这个，我就要这么做，没别的。

It's the only thing I like, and that's what I'm gonna do.

你这么想挺好。

Good for you.

对大多数人来说，有便宜得多、效果也更好的选择。

For the rest of the world, I think there are way cheaper and better options.

行吧。

Okay.

火速上线。

Coming in hot.

行吧。

Alright.

下一个。

Next one.

好。

Okay.

75天硬核挑战。

75 hard challenge.

我觉得这玩意儿打个五分（满分十分）都算高了，咱们以前也聊过这事儿。

I give this, like, a maybe five out of 10, and we have talked about this in the past as well.

很多这类挑战和理念，出发点其实都不错，就是明白习惯和行为的改变，对实现健康目标特别关键。

I think a lot of these challenges and and concepts start from a good place, and they start from a place of understanding that habit change and behavior change is crucial to making significant progress in your health goals.

我也挺喜欢75天硬核挑战里那些不只是锻炼的其他部分。

And I think I like the idea that 75 hard has other aspects rather or other than working out.

比如读书啊，或者其他一些生活方式上的改变。

Things like, I don't know, reading and some other lifestyle habit change.

我觉得这挺好的。

I think that's great.

但我还是觉得，对大多数人来说，这要求有点太苛刻、不现实了。

I do think that it's, again, probably a little too hard and unrealistic for most people.

我们以前聊过，不如搞个‘35中等版’，重点是养成持续的习惯，每天花点时间投资自己，给自己留点空间。

I think we talked about it at one point, like, let's do, like, a 35 moderate, you know, and just get the right idea of, like, being consistent and creating habits and also investing into yourself and giving yourself time every day.

这些理念其实都特别重要。

Those are all very important concepts.

真没必要非得连续75天一天练两次，才能达到这个效果。

I don't think you have to go do two workouts a day for seventy five days really to do that.

要是你能做到，那当然好。

If you can, great.

但说真的，75 Hard 这玩意儿，我觉得也就那样吧。

But, you know, 75 hired, I'm like, it's okay.

好的。

Okay.

十二度坡度，每小时三英里，跑三十分钟的 treadmill 训练。

Twelve, three thirty treadmill workout.

要是有人不清楚这个，我可能说得不太准，但大概就是：把跑步机坡度调到12度，速度设成每小时三英里，走三十分钟。

So for anybody who doesn't know about this, I might get this a little wrong, but I'm pretty sure that what this is is walking on the treadmill at a 12 incline, at three miles per hour for thirty minutes.

我喜欢这个。

I like this.

作为以前的健美狂人，我觉得这招真挺棒的。

Again, as a former bodybuilder meathead, I think this is pretty great.

我要是打分的话，能给它个八九十分。

I would give this, like, a solid eight or nine out of 10.

不过呢，如果你时间特别紧，健身目标也很明确，那这三十分钟可能真不值得花在跑步机上——这点我完全理解。

The only thing I would say is if, you know, if you have very limited time in the gym and you're really trying you have certain goals you wanna achieve, maybe this is thirty minutes that you don't really wanna spend on a treadmill, and I get that.

不如去户外爬山、散步，或者做个更短但更高效的训练。

Go for a hike outside or a walk outside or do a quicker, maybe slightly more efficient workout.

不错。

Cool.

我完全懂。

Totally get that.

但作为一项低强度、轻松又有效的有氧运动，对心脏好，还能帮减脂，我觉得特别棒。

But as a, like, zone one relatively easy but effective cardio workout that's good for your heart and is good for fat loss, I think it's great.

而且还不伤身体。

It's also not damaging.

坡度确实很有效，前提是你得正确走——别抓着扶手往后靠，那样就跟平地走路没区别了。

The incline is really good, granted that you walk properly on the treadmill at an incline, which means don't hold onto the railings and lean back because then you're just creating the exact same as if you were walking on a flat surface.

你明白我的意思吗？

Do you understand what I mean?

爬陡坡的时候，你得往前倾、弯曲膝盖，就像真在爬山一样，而不是往后仰，因为现实中你上山根本没法往后仰。

You need to if you're going up a steep incline, you need to kind of lean forward and bend your knees as if you are walking up a hill instead of just leaning back, which you can't do on a hill.

对吧？

Right?

这事儿只能在跑步机上做。

You can only do on a treadmill.

我又跑题了。

I'm going off on another tangent.

但只要你做得对，这就是个低冲击、不特别累的锻炼，效果却一点不差。

But if you're doing this properly, it's a low impact, not incredibly difficult or or strenuous workout that you still, I think, will get a lot out of.

我以前练健美、拼命减脂又不想掉肌肉的时候，主要就靠这个。

That was basically my cardio when I was a bodybuilder, when I was trying to really maximize fat loss while minimizing muscle loss.

我不想搞那些太折腾身体的运动。

And I didn't wanna do anything that was overly stressful and taxing for my body.

我差不多每天都做。

I did that, like, probably every day.

到现在我还是很喜欢。

And I still like it.

只要我上跑步机，一定会把坡度调到五到十五之间，看我今天想多拼一点还是少拼一点。

I I will always if I'm getting on a treadmill, I will put some kind of incline somewhere between, like, five and ten to 15 depending on how spicy I'm feeling.

我觉得这事儿特别简单，谁都能做，除非你本来就是那种顶级运动员，或者体脂率已经低得不行了。

And I think this is a really simple accessible thing that people can do that will probably help unless you're already, like, a super high performing kind of athlete or you're you're very lean.

你要是天天做大量有氧，那另说。

You're doing a lot of cardio.

但如果你就是个普通健身爱好者，就想找点法子减点脂肪，那在跑步机上这么练，真是个不错的选择。

If you're kind of like a, you know, average recreational person who's trying to just, like, find some ways to to kick up some fat loss, I think that that's actually a pretty great way to do it if you wanna be inside on a treadmill.

就像我，现在是冬天。

And like I do, it's winter.

我可不想在外面瞎溜达。

I'm not gonna be walking around outside that much.

所以我觉得这方法太合适了。

So I think that's great.

肌酸补充的话，我给它打八分。

Creatine supplementation, I would give that probably an eight out of 10.

这事儿咱们这档播客其实早就聊过了。

It's again, there's nothing we haven't talked about on this podcast already.

我们现在播到第几集了？

How many episodes in are we?

我们之前聊过肌酸。

We have talked about creatine before.

这东西研究得特别多。

It is very, very widely studied.

在我们这个行业里，它算是少数几个大家基本都认同不是智商税的补剂了。

It is one of the few supplements in our industry that I think we can all kind of agree is not a scam.

确实有用。

It is helpful.

挺管用的。

It is useful.

对肌肉恢复、训练效果、提升运动表现，甚至对大脑功能都有帮助。

It's great for muscle recovery, for training, maximizing your training, for cognitive benefits.

如果你吃鸡蛋、牛肉这些健康的动物性食物，其实也能从饮食里摄取肌酸，但量肯定没吃补充剂来得多。

You do get creatine from food if you're eating delicious, healthy animal products like eggs and beef, but you aren't getting as much as you would be if you're supplementing.

如果你在补充，那其实就是把肌酸的好处发挥到极致，几乎没什么副作用。

And if you're supplementing, you're just kind of optimizing, maximizing the the benefits with really virtually no downsides to creatine supplementation.

这玩意儿价格还挺亲民的。

It's a relatively affordable supplement.

而且监管得挺规范的。

It's, like, pretty well regulated.

你要是买一水肌酸，不管哪个牌子，成分都差不离。

Like, if you're getting creatine monohydrate, it's pretty much the same across the board.

我特别喜欢Kion家的补剂。

I really like Kion's supplements.

我平时就买他们家的。

That's where I get mine.

我会在节目笔记里放个链接，我本人就用这个。

I'll put a link in the show notes, but that's what I use.

我之所以没给它打满分，是因为我觉得你其实不用也行。

The only reason I'm not giving it, like, higher is that I don't think you need it.

我觉得，我们真的容易陷在这些细枝末节里，想靠它们来提升表现，但其实好好吃饭、多喝水、多睡觉，这些基础的事儿效果才更明显。

I think, again, we really can get caught up in trying to do all of these extra little things to try and move a needle that will be better moved by eating really good food, hydrating, sleeping more, all of those things.

所以，你根本不需要肌酸。

So you don't need creatine.

没人非得靠这个。

Nobody needs it.

但如果你有条件、有兴趣、喜欢补充营养，也负担得起，而且正处在想把状态往上推一推的阶段，那用一用确实有帮助。

But if you are able and interested and you like to supplement and you can afford it and you're really kind of in your era of trying to, like, kick things up a notch, I think it can be helpful.

这跟胶原蛋白、红光疗法这些小调整差不多，都属于锦上添花的类型。

It's also similar to things like collagen, red light therapy, all of these sort of little tweak kind of actions or behaviors.

关键是要坚持，得天天做、定期做。

You gotta do it consistently and regularly.

你可不能说：‘哎呀，我上周忘记吃肌酸了。’

You can't kind of like, oh, I forgot to do my scuba creatine for the last week.

就这么回事儿。

Here we go.

你得每天都坚持，哪怕那天没锻炼，是休息日也一样。

You need to kinda do it daily even on days you're not working out, rest days, whatever.

每天都要吃两到五毫克，坚持几周、几个月，你才会慢慢看到变化，但这真得靠你自己坚持才行。

You need to take your two to five milligrams every day over time for weeks and months, and you're gonna start to notice a difference, but you kinda really have to apply yourself.

本节目由Talkspace赞助。

This podcast is sponsored by Talk Space.

去年，我经历了很多人生变动。

Last year, I went through many different life changes.

我需要停下来，好好看看自己内心的状态，这样才能以最好的自己去面对那些需要我的人。

I needed to take a pause and examine how I was feeling in the inside to better show up for the ones who need me to be my best version of myself.

当你在应对生活中的各种变化时，Talkspace能帮上忙。

When you're navigating life's changes, Talkspace can help.

Talkspace是评分最高的在线心理咨询平台，让你随时随地都能获得持证心理咨询师和精神科医生的专业支持。

Talkspace is the number one rated online therapy, bringing you professional support from licensed therapists and psychiatry providers that you can access anytime, anywhere.

生活忙碌、异地恋、当上继父，这些挑战都因为Talkspace而变得可以应对。

Living a busy life, navigating a long distance relationship, becoming a first stepfather, Talkspace made all of those journeys possible.

我可以去办公室找我的治疗师聊聊。

I could speak with my therapist in the office.

我也可以在家里的舒适环境中和治疗师谈话。

I could speak with my therapist in the comfort of my home.

我从来都不是一个人在面对。

I was never alone.

TalkSpace 与大多数主要保险公司合作，大多数有保险的用户无需自付费用。

TalkSpace works with most major insurers, and most insured members have a $0 co pay.

没保险也没关系。

No insurance.

完全没问题。

No problem.

现在去 talkspace.com，使用优惠码 SPACE80，首月立减 80 美元。

Now get $80 off your first month with promo code space 80 when you go to talkspace.com.

立即去 talkspace.com，匹配一位持证治疗师吧。

Match with a licensed therapist today at talkspace.com.

用代码 space 80 在 talkspace.com 省 80 块。

Save $80 with code space 80 at talkspace.com.

就这样吧。

So that's that.

行。

Okay.

我再录几个这样的。

I'll do a couple more of these.

行。

Okay.

生牛奶。

Raw milk.

我觉得这玩意儿被吹过头了。

I'm gonna just say overrated.

我不打算打分了。

I'm not gonna rate this out of 10.

我觉得在健康圈里——至少是我接触的这个圈子里——生牛奶被过分吹捧了，可能有些听众会对我的看法感到意外。

I'm gonna say it's overrated in the health world or at least the health world that I find myself in, and some people listening might be surprised at my take on this.

但我看过的研究显示，喝生牛奶带来的健康收益，跟喝高品质的巴氏杀菌奶相比，并没有大到值得冒那个风险。

But in the research that I've done, the health benefits of drinking raw milk are not so much greater than drinking high quality, like a one pasteurized milk, whatever, to make it worth the potential risk.

如果你住在农场，能直接从源头拿到新鲜的生牛奶，而且你信任它的来源，那当然没问题，很棒。

If you live on a farm and you can get that straight straight from the source raw milk and you trust it and you trust where it's coming from and it's super fresh, great.

其实咱们每天吃的东西、做的事，哪样没点风险呢？

You know, we all take risks in the things that we eat and the things that we do every day.

我不是说你疯了，或者喝生牛奶就是在毒害自己。

I'm not saying you're a crazy person and you're poisoning yourself by drinking raw milk.

我自己也喝过。

I've I've done it myself.

有段时间，因为我离生牛奶源很近，我们家确实经常喝。

There have been periods in my life where due to my proximity to raw milk sources, we've been doing that.

但总的来说，对普通人来说，别觉得‘要是每天早上咖啡里不能加顶级生牛奶，那其他一切都没意义了’——这种想法完全没必要。

But I would say, generally speaking, for the average person, again, for people to think like, well, if, you know, if I can't have this, like, super high quality raw milk in my coffee every morning, it's like the rest of it's garbage, and it's not helpful, and what's the point?

但事实根本不是这样。

And that's just not the case.

我觉得对普通人来说，如果你能吃奶制品，也喜欢喝，而且能买到本地优质的有机奶的话。

I think for the average person, if you tolerate dairy and you like dairy and you get good quality organic from somewhere local.

根本没必要非得喝生奶，也没觉得它好到哪儿去。

I don't think it has to be raw, and I don't think that it's that much better.

目前真没什么有力证据表明它在实际健康方面有明显优势。

There really doesn't seem to be much compelling evidence that it is better for you in any way that's tangible or meaningful.

这也就是我看到的情况。

So that's what I have seen.

这也就是我的理解。

That's that's my understanding.

所以生奶嘛。

So raw milk.

明白了。

Okay.

我再找找看，说不定还能找到一个。

Let's see if I can find maybe one more.

好。

Okay.

浪费钱的训练器。

Waste trainers.

这个太好说了。

This is an easy one.

被吹过头了。

Overrated.

差劲透了。

Terrible.

千万别买。

Don't ever use one.

根本没用。

They don't do anything.

根本没啥用。

They don't do anything.

根本没啥用。

They don't do anything.

行吧。

Okay.

我都无需再多说了。

I don't even need to add to that.

就这，没别的了。

That's just that's it.

根本没啥用。

They don't do anything.

别花钱买这玩意儿了。

Don't waste your money.

行吧。

Okay.

最后还有一个，这其实属于那种热门观点，他们让我对这个热门观点评几句。

And one last this is actually in the category of hot takes, and they want me to comment on this hot take.

我就先说到这儿吧。

And I'm gonna kinda end it here.

这期节目不长。

This is a short episode.

那个热门观点是：女性是不是把荷尔蒙问题想得太复杂了？

But the hot take is, are women overcomplicating their hormones?

我觉得这个话题挺值得聊一聊的。

And I think that this is an interesting one to discuss.

也许等Rachel上线了，咱们再深入聊聊这个。

And maybe, again, when Rachel comes on, we can chat about this a little bit more.

我确实看到一种极端的转向：以前我们对围绝经期和更年期一无所知，医生也不懂，对激素替代疗法更是懵圈，医疗系统对女性太不负责，从不给我们普及这些知识。

But I do sort of see this this pendulum swing from we don't know anything about perimenopause and menopause, and doctors don't know anything, and we don't know anything about HRT, and the medical system is really failing women and not educating us on these things.

这些话，以前确实都没错。

All of this has been true.

现在社交媒体上关于这个的信息越来越多，我觉得吧——当然，我也正好在这个年龄段。

And now with this proliferation of information that's coming out on social media, I feel like and, of course, because I'm in this age group.

对吧？

Right?

我正好是那个被大量推送更年期、围绝经期相关信息的群体。

So I'm in the age group that is being targeted information about perimenopause and menopause and things like that.

我确实觉得，说我们把这事想得太复杂了，这种说法有点儿偏激，但也不是没道理。

And I do I do start to feel this is a little bit of a hot take that we are overcomplicating it a little bit in in this particular way.

我完全同意，激素健康这事儿确实很复杂，每个人都不一样。

I do believe that our hormonal health can be very complex and very individual.

所以关键是我们得尽量多了解自己，再找一个靠谱的医生，愿意听你说、真关心你，帮你量身定制一套方案——不管是激素替代疗法，还是别的办法，让你能舒舒服服地走过人生这些阶段。

And that's why it's really important that we try our best to educate ourselves and then also try to find a health care provider that we trust, that will listen to us, that cares, that can help us figure out a plan moving forward, whether that's HRT, whether that's something else, to feel as best we can through the different stages of our life.

这事儿哪有那么简单。

This is not a simple thing.

要是真那么简单，我们也不会天天刷一屏幕的‘更年期专家’了。

If it was simple, most of us would not be scrolling millions of perimenopause experts on social media.

对吧？

Right?

所以这事儿本来就很复杂，可能还得花不少功夫，尤其到了更年期前期，身体忽高忽低、乱七八糟的，真得慢慢摸索。

So it can be complex, and it can be complicated, and it will probably take most of us a fair bit of work as we enter into this period of our lives to figure things out, especially in perimenopause when things are kind of up and down and all over the place.

估计得做一堆检查，试错不少，还得自己一点点琢磨清楚。

There's probably lots of testing that needs to be done and lots of trial and error and lots of figuring things out.

我是真这么觉得。

I do believe that.

我也觉得，现在这个阶段，很多女性还没正式进入更年期前期，或者刚踩在边缘上，或者只是察觉到身体有点不一样了，就立马把锅甩给那个看不见的‘黑云’——哦，肯定是更年期前期来了。

I also believe that at this particular period that I'm at where women are maybe not quite in perimenopause yet, or maybe we're toeing the line, or maybe we're just noticing some things that are different, we do tend to, I guess now maybe immediately put the blame, I'm gonna say, on this sort of intangible dark cloud of, oh, it's perimenopause now.

比如突然胖了点，没以前有精神了，或者吃的一样，身体反应却不一样了……

Like, I've suddenly gained some weight, and I don't feel as good, or I'm not as motivated, or I'm eating the same things, and I'm having a different reaction.

肯定是更年期前期搞的鬼。

It's definitely perimenopause.

我可不是想否定任何人的感受。

And I am not trying to devalue anybody's experience.

有时候，确实可能是这样。

Sometimes, maybe that's the case.

有时候，只是我们开始注意到那些不太好的习惯带来的后果了。

Sometimes, it's just that we have just started to notice the consequences of certain not great behaviors.

有时候就是吃得太多、喝得太多、睡得太少，或者根本没为自己的身体和健康做出最好的选择。

Sometimes it's just that we are eating too much, or we're drinking too much, or we're not sleeping enough, or we just aren't making the best choices for our bodies and for our health.

我们不去认真反思自己的行为，反而把问题全怪到激素这种没法控制的事情上。

And instead of kind of really taking hard stock of our behaviors, we blame it on hormonal things that are outside of our control.

就算激素真的在起作用，首要的解决办法还是先改变生活方式和行为习惯。

Even if the hormones piece is coming into play, the answer is still to make behavioral lifestyle changes first and foremost.

当然，之后也许可以考虑激素替代疗法。

And then, of course, perhaps, there is some hormone replacement.

可能会有一些辅助手段，但归根结底，问题还是回到：你睡得好吗？

There is some, like, secondary sort of tactics, but the answers will always come back to, are you sleeping well?

你压力管理得怎么样？

Are you managing your stress?