Rhonda Patrick博士：禁食、肌酸、大脑表现与长寿突破 | PBD #740

我的意思是，如果我们真能做到这一点，五十年、一百年后的世界会是什么样子？

And I mean, what does the world look like in fifty, one hundred years if we're able to do that?

对。

Right.

我的意思是，这是个非常好的问题。

I mean, it's a really good question.

更不用说，如果你开始筛选智力，那你怎么定义‘聪明’呢？

Not to mention the fact that, you know, if you start to screen for intelligence and like, how do you define intelligent?

对。

Right.

因为我们有神经多样性，你知道，人们差异巨大，有些人非常善于分析。

Because we have this like neuro divergence, you know, people are so different and some people are very analytical.

你有那种工程型的大脑，然后还有那种更偏向阴谋论、可能稍微更偏执的类型。

You have that engineering type of brain, and then you have the more conspiracy type and maybe a little more paranoid.

但这些人也在社会中扮演着重要角色。

But those people also play a role in society.

他们能很容易地把各种线索联系起来，但有时可能会得出一些并不正确的结论。

They can connect the dots real easy, and maybe sometimes they're making conclusions that might be not correct.

但有时候，他们能发现那些极其分析型的人所忽略的东西。

But sometimes they find things that people that are really super, super analytical don't.

所以这是一个很好的问题，因为你必须问自己：我是在筛选某种特定的性格类型吗？这将如何改变社会？

And so it's it's a it's a good question because like you then you have to ask yourself like, well, am I screening for a certain personality type and how is that going to change society?

对吧？

Right?

我的意思是，要划清这条界限真的很难。

I mean, because it's hard to draw that line.

我知道我们正在陷入这些疯狂的伦理问题。

And I know we're getting into these crazy ethical questions.

归根结底，我对更健康的生活方式感到兴奋。

At the end of the day, I'm excited about healthier living.

我对，你知道的，智力之类的东西也感到兴奋。

I'm excited about, you know, yeah, like intelligence.

再问一遍，你怎么定义智力？

Again, how do you define intelligence?

这可是另一个完全不同的问题了。

Like, that's a whole other question.

我们确实知道一些与智力相关的基因。

We do know some genes that are involved in intelligence.

其中一个基因叫做Clotho，它还参与延长寿命并预防阿尔茨海默病。

One actually is called Clotho, and that gene is also involved in living longer and protecting against Alzheimer's disease.

这非常有趣。

It's very interesting.

有些人拥有使该基因更活跃的不同变异形式。

Some people have different variations of that gene that makes it more active.

这些个体不会患上阿尔茨海默病。

And those individuals don't get Alzheimer's disease.

他们的智商也更高。

They do have a higher IQ.

他们更聪明，活得更久。

They are smarter, they live longer.

因此，现在有一些研究人员正在努力开发一种类似Clotho的物质，人们可以通过注射或服用让其进入大脑，帮助预防阿尔茨海默病，延长寿命，或许还能提升一点智力。

And so, you know, there is an initiative now for some researchers that are really trying to make a type of Clotho that people can sort of inject and take and get to the brain and help protect them from Alzheimer's disease, help, you know, make them live longer, perhaps be a little smarter.

这实际上是目前正在开展的研究。

And that's actually research that's going on right now.

所以，要知道，这些并不是完全属于未来幻想的东西。

So, know, it's not like this stuff is like totally futurism stuff.

这些研究现在就在进行中。

This is research that's happening now.

我认为，在人工智能的帮助下，这项研究将会取得进展。

And I do think that with the help of AI, it will advance it.

话虽如此，你提到的一点我觉得很关键，那就是人工智能会出错。

With that said, you said something that I think is key and that is AI makes mistakes.

这一点我怎么强调都不为过。

And I can't emphasize that enough.

而且随着过去几年推出的每个模型，它确实变得越来越好，尤其是在科学和研究领域。

And it's certainly with each model that has come out, know, over over the past couple of years, it's gotten better, especially if we're talking about the science, the field of science and research.

但我要说的是，这在很大程度上取决于你的提示词，也就是你输入的内容，因为我发现AI也喜欢迎合你。

But I will say this, it depends a lot on your prompt, what your input you're putting in, because what I've noticed about AI is it also likes to kind of appease you.

所以如果你

And so if you're The

更倾向于听从你。

more you listen to you.

在提问方式上带有某种偏见，你可能会得到完全不同的答案。

Biased in a certain way with the way you're asking a question, you might get a very different answer.

我对此进行过测试。

And I've tested this.

它还取决于你所使用的模型。

It also depends on the model that you're using.

我认为免费的模型不太适合回答科学或研究类的问题。

I think that the free models don't ask science or research questions.

它不会准确的。

It's not going to be accurate.

如果你真的想要一个基于科学证据的答案，你必须使用付费版本，并进行深入研究。

If you're wanting to actually get a science really evidence based, you know, answer, you have to have the paid version for one and really a deep research.

而这是能够去查阅科学文献的能力。

And that's something that's able to go out and look at the scientific literature.

这是我比仅仅使用像GPT 5.2这样的免费版本更信任的东西。

And that is something that I would trust much more than just using like a GPT 5.2 free, you know, version of it.

所以我会说，我就说到这里，因为当你询问科学或医学相关的问题时，确实可能得到错误的答案。

So I'll say that I'll leave it at that because you can definitely get wrong answers when it comes to asking a science based or medicine based one.

昨天我的首席技术官来找我，说：嘿，你看，他们每个月都会衡量哪个语言模型最准确。

Yesterday my CTO came to me and says, Hey, look, they measure every month which language learning model is the most accurate.

而上个月的数据显示，Gemini以38.5%的准确率位居榜首，远超其他模型。

And right now for the last month, it was showing me that Gemini is at the top at 38.5% accuracy versus a lot of other things.

所以即使到今天，它仍然会出错，而且他们也公开承认：我们并非无所不知。

So even till today, it's still making mistakes and they're openly saying, we don't know it all.

我们也会犯错。

We are making mistakes.

但说到大脑，对吧？

But in regards to brain, right?

我们的思维方式。

The way we think.

过去，甚至可能直到今天，我们会说：天啊，他有照相式记忆。

Back in the days or maybe even still today, we would say, oh my God, he's got a photographic memory.

你怎么能记住那些？

How do you remember that?

你怎么能读完一本书，还记住这么多内容？

How do you read a book and you retain so much of it?

再过十年、二十年，当我们所有人都能选择把维基百科和世界上所有的事实装进脑子里——比如你出生的那天、我出生的那天、二战爆发的日子、某某人去世的日子、发生了什么事——那时，那会有多令人惊叹？

How impressive would that be in ten years, twenty years where we can all People choose to put a Wikipedia and hear all the facts that are in the world, the facts like the day you were born, the day I was born, the day world war II or such and such person died, this happened.

一旦这些都装进去了，你认为在两百年、两百年、三百年后，人类还有什么值得惊叹的？

Once that's in there, what do you think will be impressive in two, twenty, thirty years with human beings?

我们会看着什么说，天啊，她真了不起。

What would we look at and say, man, she's pretty impressive.

他真了不起。

He's impressive.

什么才会让我们感到惊叹？

What will impress us?

我知道。

I know.

这确实是个有趣的思维实验，因为可能是一些出人意料且令人惊讶的东西，比如更多的同理心、人性特质、艺术，或者能够创造出真正有创意的东西——而这些是AI难以做到的。

That's a it's it's an interesting thought experiment because it might be something that is unexpected and surprising, like more just empathy or human qualities or arts or being able to make something really creative that you're not really going to be able to do with with AI.

对。

Right.

我不确定。

I don't know.

或者像能唱出一首动听的歌，AI虽然能创作那样的音乐。

Or like being able to sing a beautiful song like AI can make that music.

你提到图派克，我和我丈夫用AI为我儿子创作音乐，帮助他学习。

You're talking about Tupac and I mean, my husband and I make AI music for my my son to help him.

他一直在学普通话，效果太惊人了。

He's been learning Mandarin and it's like amazing.

AI能创作出的音乐几乎令人恐惧，你可能会想，天啊，音乐产业将来会怎样？

Like the music that AI can make, it's almost frightening because you might go, wow, like, you know, what's going to happen to the music industry?

是的。

Yes.

但我确实认为，归根结底，随着我们对AI的掌握越来越先进，正如你提到的，也许我们通过基因工程和其他各种技术与进步会变得更聪明。

But I do think that at the end of the day, what's going to happen is as we get more, you know, advanced with AI and as you mentioned, perhaps we do become smarter maybe through gene engineering and all sorts of other techniques and advancements.

我认为最终回归的还是人性本身，这才是更令人惊叹的。

I think it's going to go back to the human condition and that's going to be more impressive.

我觉得是这样，我不确定。

I think that's I don't know.

这只是一个猜测。

That's just a guess.

你所说的‘人性’是指什么？

What do you mean by human condition?

我的意思是，艺术、同理心，还有创造力，以及创造一些你无法通过事实获得的东西。

I mean, I mean, you know, the arts and empathy and just, you know, being creative and and creating something that's that you're not gonna be able to get, which is facts.

对吧？

Right?

是的。

Yeah.

我想在健美比赛中，他们会说，这是‘天然’先生。

I guess in in bodybuilding, they'll say, you know, this is the natural Mr.

奥林匹亚比赛。

Olympia competition.

对吧？

Right?

他们体内不使用任何外物。

They put nothing in their body.

而且这是开放的。

And this is open.

这个人可以使用任何东西，他就是健美先生。

This guy is you can use anything and everything, and he's the Mr.

奥林匹亚冠军。

Olympia champion.

我不知道我们今天会不会谈到这个，我觉得今天有个他们正在谈论的奥运会，叫什么增强运动会之类的。

I wonder if we're gonna get to the even today, I think we have an Olympic Games today that they're talking about called the Enhanced Games or something.

我不清楚。

I don't know.

你听说过增强运动会吗？它就叫增强运动会。

Have you heard about the Enhanced It's literally called Enhanced Games.

在增强运动会上，他们鼓励你使用兴奋剂。

And in this Enhanced Games, they encourage you to do PED.

每个人都在用兴奋剂。

Everybody's on PED.

让我们看看，如果我们能自由使用一切，会是什么样子。

And just let's find out what does it look like if we're freely able to use everything.

对吧？

Right?

所以我在想，他是不是本来就是长这个样子的。

So I wonder, I wonder if it's gonna be like, you know, he naturally looks like that.

这才是自然的美。

That's natural beauty.

她没做过任何手术。

She's done no surgeries.

他也没做过任何手术。

He's done no surgeries.

他没在脑子里植入任何东西来让他对他说的话感兴趣，否则播客会变成什么样？

He hasn't put the stuff in his brain to be interested in what he has to say or else podcasts are gonna be what?

那我们是不是要去看AI播客了？

Then are we gonna watch AI podcasts?

会不会出现像Gemini那样的两种人格，Mary正在和OpenAI的Bobby一起做播客，他们正在辩论政治。

Is there gonna be two personalities like Gemini's, Mary is doing a podcast with OpenAI's Bobby and they're debating politics.

我们可以编程让其中一个成为左派，另一个成为保守派，然后就这个问题展开辩论并陈述事实。

And we can program one to be a leftist, one to be a conservative and go ahead and debate this issue and state the facts.

我们会走向那个方向吗？

Will we be going there?

还是我们会说，天啊，我更愿意听这些普通人讲话，因为他们会犯错。

Or are we gonna be like, man, I would much rather talk to listen to these guys because they're regular human beings making mistakes.

变得愚笨会具有吸引力吗？

And is it gonna be attractive to be dumb?

做出一些愚蠢的评论会具有吸引力吗？

Is it gonna be attractive to make, you know, dumb comments?

我真的很好奇二十年、三十年后会发生什么。

I really wonder what's going to happen in twenty, thirty years.

因为如果你聪明，那就会变成一种商品。

Because it's going be a commodity if you're smart.

那又怎样？

So what?

我可以拥有和你一样的东西。

I can have the same thing you have.

我只是在脑子里植入了一个芯片。

I just put a chip in my head.

你对我来说已经没有竞争力了。

You're no longer competitive to me.

那还为什么要学习？

So why go study?

我们会听到人们说，我只学了两天，把所有东西都背下来，考完试就全忘了。

We would hear people say, I knew how to study for two days, memorize everything, go ace the test and forgot all of it.

对吧？

Right?

而大学真正要做的就是这些。

And that's what college is really all about.

我真的很想知道接下来会发生什么，我们会接触到什么？

I really wonder what's going to happen and what we be turned on to?

错误。

Mistakes.

我太喜欢了。

I love it.

我们都会犯错。

We all make them.

我也这么认为。

I think so as well.

我也这么想。

Think so as well.

昨天，我跟一个非常成功的商人聊天。

Yesterday, I'm talking to a guy who's a very successful business guy.

他告诉我，他有1亿美元的EBITDA，还有其他一大堆东西。

He's telling me he's got a $100,000,000 EBITDA and all this other stuff.

他说：‘为什么我的内容表现得不好？’

And he said, Hey, how come my content is not doing better?

为什么我的播客表现得不好？

How come my podcast is not doing better?

我观察着他。

And I watch him.

我心里想：好吧，他是个亿万富翁。

I'm like, Okay, he's a billionaire.

他做过这个，做过那个，还做过这个。

He's done this, he's done that, he's done this.

一切看起来都很完美，健身、体型都很好。

And everything looks good, body building, physique.

我说：‘你太完美了。’

I said, you're too perfect.

我觉得观众更喜欢不完美。

I think the audience likes imperfection.

观众喜欢看到热情中的缺陷、真实、脆弱和真诚。

The audience likes to see flaws in passion, realness, vulnerability, sincerity.

我认为，我们其实并不确定。

I think, again, we don't know.

我认为，二十年后，随着技术发展，我们会更想看到人类的错误。

I think in twenty years as this advances, we're going to want to see human error.

我们会再次渴望看到这些。

We're going to want to see that again.

就像今天一样，很多公司依赖人工智能提供客户服务。

Just like today, see a lot of companies rely on AI on customer service.

有些公司发现，客户说：我不想和机器对话。

Some companies are like, clients are like, I don't want to talk to a machine.

我想和真人交谈。

I want to talk to a human being.

我想和有服务意识的人交谈。

I want to talk to somebody with service.

所以，不管怎样，我们看看这件事会怎么发展。

So anyways, we'll see what happened with this.

我只是有时候好奇你现在的进展如何。

I'm just wondering sometimes where you're at with it.

是的。

Yeah.

当我收到一封邮件时，如果明显是AI生成的，我也有同样的感觉。

Feel the same way when I get an email in and it's so obvious when it's AI generated.

我渴望那种真实、非AI生成的邮件。

I crave the real authentic email that's not AI generated.

对。

Yeah.

布莱恩·约翰逊，你听说过布莱恩·约翰逊吗？他说他想永生。

So Brian Johnson, have you heard about Brian Johnson who says he wants to live forever?

他说他今年47岁。

He says he's 47 years old.

他看起来状态不错。

He looks good.

他说，做检查时他的身体状况像18岁一样。

He says he's got a body of an 18 year old when he does his tests.

你有关注他讲的内容吗，布莱恩·约翰逊？

Do you follow what he talks about, Brian Johnson?

我不清楚。

I don't know.

也许你没听说过他。

Maybe you've not heard of him.

我听说过他。

I've heard of him.

好吧。

Okay.

他和我们同龄。

He's our age.

我觉得他比我们大一岁。

I think he's a year older than us.

他的主张和他的整个理念都是关于抗衰老的。

And his claims are his entire, idea is anti aging.

我觉得他想永生。

I think he wants to live forever.

他把自己的身体当作十八岁的身体。

And he sets his body's an 18 year old body.

你对此怎么看？

What do you say about that?

我说，目前用来测量生物年龄的检测，我之前稍微提过一点，但没深入，这些检测都是在群体层面上进行的。

I say that right now, the tests that are done to measure biological age, and I did talk about this a little bit without going into detail, they're done on a population level.

所以，这是一种非常依赖大量样本的生物统计学检测。

So, it's a very biostatistical test that's done that really, really relies on large, large sample numbers.

因此，这些检测是存在的。

And so there's these tests that are done.

他们测量的是表观遗传变化，基本上可以测出你的生物年龄。

They're measuring epigenetic changes and they can basically just basically, you know, measure your biological age.

但标准差大约是四到五年。

But the standard of deviation is about four to five years.

所以当你有数十万不同的人参与这个样本量时，结果会准确得多。

So when you have, you know, hundreds of thousands of different people coming into that, you know, sample size, it's a lot more accurate.

你可以开展大规模研究，弄清楚一个人的生物年龄以及不同生活方式因素如何影响它。

You can actually do a large study and figure out like what someone's biological age is and what different lifestyle factors can regulate that.

当你转向这些面向消费者的个体检测时，噪音就多了，因为标准差平均仍有四到五年。

When you go down to these consumer available tests at the individual level, it's a lot of noise because again, the standard of deviation is four to five years on average.

所以这些检测在个体层面上其实并不太准确。

And so the test isn't really that accurate on the individual level.

你可以做一次这个检测，然后两周后再做一次，结果却相差五岁，对吧？

So you could do that test and then do it again in two weeks and have five years difference, right?

所以我的结论是，你可以说自己生物年龄是18岁。

So my take home from that is you can claim all these things being biologically 18.

我不认为这准确。

I don't think that's accurate.

我认为布莱恩·约翰逊在饮食和生活方式上做了很多正确的事，他确实在改善自己的衰老过程。

I think that there that you know Brian Johnson's doing a lot of things right with his diet and lifestyle and he is you know improving the way he ages.

逆转加速衰老要容易得多。

It's a lot easier to reverse accelerated aging.

换句话说，如果你饮食不健康，比如吃很多超加工食品、超重、吸烟、大量饮酒、久坐不动、不锻炼，你实际上是在加速衰老。

So in other words, if you were doing things bad in your diet, so if you're eating a lot of ultra processed foods, if you're overweight, if you smoke, if you drink a lot, if you're sedentary and don't exercise, you're kind of accelerating the way you age.

而减缓这种加速要容易得多，这看起来就像是逆转衰老。

And it's a lot easier to slow that acceleration, which makes it look like reverse aging.

但如果你已经尽其所能过着最健康的生活，要想将生物年龄逆转二十岁就非常困难了，因为你已经做了几乎所有该做的事，对吧？

But if you're already doing everything really that you can to live as healthy as you can, it's really hard to reverse that biological age by twenty years because you're already doing sort of everything, right?

这时候，这些新技术就派上用场了。

And that's where these new technologies come into play.

所以我会说，我不相信布莱恩·约翰逊真的只有18岁，你知道的，

So I would say, I don't believe that Brian Johnson's 18, you know,

我们不认为他只有18岁。

We don't believe he's 18.

他的生物年龄，完全不是。

His biological age No, is not at all.

我相信他确实更健康，因为他做对了很多事情。

I do believe that he is healthier because he does a lot of things right.

他经常锻炼，这是你能做的最重要的事情。

He exercises a lot, which is the number one thing you can do.

他的饮食非常健康。

He eats very clean.

他在与健康衰老相关的许多重要指标上都把握得很好。

He's dialed in a lot of really important metrics in terms of like aging healthy.

但说‘我虽然47岁，但生物年龄只有18岁’，这种说法太过夸张了。

But I think it's a very sensational statement to say that I'm biologically 18 even though I'm 47.

我认为这完全不准确。

I don't think that's accurate at all.

这对跟他同龄的男性来说很有吸引力，对吧？

It's attractive to men his age, right?

这里的人们会说，等等，我真想再回到18岁。

People here and they're like, wait a minute, I'd like to be 18 again.

我要怎么做才能再次回到18岁呢？

You know, what does it take for me to be 18 again?

男性今天能做些什么，让身体变得年轻这么多？

Is there anything men can do today to get their body to be that much younger?

我来跟你讲一项由医生做的研究。

So I'll tell you about a study that was done from Doctor.

本·莱文。

Ben Levine.

他可能是全球最顶尖的运动生理学专家之一。

He's probably one of the world's leading experts in exercise physiology.

本·莱文？

Ben Levine?

医生。

Doctor.

本·莱文，他来自达拉斯的德克萨斯大学西南医学中心。

Ben Levine, he's out of UT Southwest in Dallas.

他在那里有一个大型研究实验室，并对中年人进行了一项研究。

He's got a big research lab there and he did a study on middle aged adults.

这些成年人年龄为50岁。

So these are adults that are age 50 years old.

他们没有被诊断出任何疾病。

They had no diagnosable diseases.

他们没有二型糖尿病或心血管疾病，但久坐不动。

So they didn't have type two diabetes or cardiovascular disease but they were sedentary.

他们没有进行锻炼。

So they were not exercising.

我认为久坐不动是一种疾病。

And I would argue that is a disease being sedentary is a disease.

但我想说的是，他们并没有这些其他的典型疾病。

But what I'm saying is they didn't have any of these other classical diseases.

他把这些个体召集起来，提出了一个问题。

And he took these individuals and asked a question.

我能否让他们参加一个严格的锻炼计划，持续两年，从而逆转他们心脏的衰老？

Can I put them on a pretty regimented exercise program for two years and reverse the aging of their hearts?

你的心脏衰老确实会加速，如果你吸烟、久坐不动、摄入大量添加糖，所有这些都会加速心脏的衰老。

Now your heart aging does you can accelerate it if you are smoking, if you are sedentary, if you eat a lot of added sugar, all these things accelerate the aging of your heart.

随着年龄增长，我们的心脏会变得僵硬，体积也会缩小，这大大增加了患心血管疾病的风险，而心血管疾病是美国以及许多其他发达国家的头号杀手。

So as we age our hearts get stiffer and our hearts shrink and that really predisposes us to cardiovascular disease, the number one killer in The United States as well as many other developed, you know, countries.

于是，他把这些个体分成两组。

So he took these individuals and put them in two groups.

一组接受锻炼治疗，另一组作为虚假对照组，也就是安慰剂组。

One group was going get the exercise treatment and the other group was a sham control sort of a placebo.

他们进行的是一些类似拉伸和瑜伽的运动，足以让受试者以为自己接受了真正的干预。

And they were doing sort of stretching yoga ish type of exercises enough to make them think they were getting the intervention right.

所以接受治疗的那些人，也就是运动治疗，这是一个循序渐进的计划。

So the individuals that got the treatment, the exercise treatment, I mean, this is a progressive program.

这个计划持续两年。

It's two years long.

你不能直接让一个从没运动过的人立刻开始每周运动五小时，对吧？

You can't just take someone who's never really exercised and just immediately make them start doing five hours a week of exercise, right?

这太多了。

It's too much.

所以这是一个逐步增加负荷的过程。

So it was a progressive loading.

这些人在六个月的时间里逐渐增加，最终达到每周运动五小时。

These individuals over the course of six months sort of work their way up to actually doing five hours of exercise a week.

其中大部分运动是有氧运动，比如慢跑。

A large amount of that exercise was cardiovascular exercise where they were jogging.

他们骑固定自行车，把心率提升到可以交谈但呼吸非常急促的程度。

They were on a stationary cycle, getting their heart rate up to the point where they could have a conversation, but it was very, very breathy.

然后他们还加入了所谓的高强度间歇训练。

And then they also incorporated what's called high intensity interval training.

你听说过这个吗？

Have you heard of this?

这种训练方式是让你稍微更努力一些，以至于你无法再进行那种气喘吁吁的对话，因为你实在太卖力了。

Of This is where you're getting, you know, you're doing, you're pushing yourself a little bit harder where you can't have that breathy conversation because you're working so hard.

你的心率会被提升到最大心率的80%或更高。

You're getting your heart rate up to 80% max heart rate or more.

然后你会休息一段时间，再重复一次。

And then you recover for a period of time and then you do it again.

市面上有很多不同的训练方案。

And there's a lot of different types of protocols out there.

他们采用的是被称为挪威4x4方案的训练方式。

They were doing one called the Norwegian 4x4 Protocol.

这种方案是让你持续四分钟全力以赴，并保持这个强度整整四分钟。

This is where you are for four minutes going as hard as you can and maintaining that effort for four minutes.

所以你并不是全力以赴。

So you're not going all out.

这是一个四分钟的间歇。

It's a four minute interval.

所以你虽然很努力，但也在控制节奏。

So you're going hard, but you're pacing yourself.

这仍然是一个臀部锻炼。

It's still a hip workout.

这是一个臀部锻炼。

It's a hip workout.

然后你有三分钟的恢复期，期间运动强度非常低。

And then you have a three minute recovery where you're going very light.

你希望心率能明显下降。

You're really wanting your heart rate to come down.

然后你再重复四次。

And then you do that again four times.

所以这是四个四分钟的组合。

So it's four by four.

他们最初每周做两次这种锻炼，后来减少到每周一次。

And that workout they were doing twice a week then went down to once a week.

好的。

Okay.

坚持了两年后，每周五个小时，我想他们也做了一些力量训练。

So after two years of this, you know, five hours a week and I would say they also did some resistance training.

他们还加入了部分力量训练。

They added some of that in there as well.

他们的心脏老化程度逆转了大约二十年。

The aging of their hearts was reversed by about twenty years.

二十年。

Twenty years.

所以他们的心脏——这些人在试验结束时是50岁、52岁——心脏结构看起来像32岁的人。

So their hearts, these were 50 year olds, 52 at the end of the trial, their hearts looked like a 32 year old in terms of the structure.

52岁到32岁？

52 to 32?

是的。

Yes.

这是结构上的变化。

And this is the structure.

所以我说的是心脏变大了。

So I'm talking about the hearts grew.

还记得我跟你说过，心脏会随着年龄增长而萎缩吗？但在这里，它们反而变大了，心脏也变得更灵活了。

Remember I told you it shrinks with age, so they grew and the hearts became more flexible.

你之前提到过，每年到了某个时候，你的器官会减少百分之多少？你说的是2%吗？

You said something every year at certain point, your organs, what did you say decreased by percent to 2%?

你当时说的是心脏吗？

Or was that the heart you were talking about?

那是大脑。

So that's the brain.

我们可以谈谈这个，因为运动也会影响这一点，但心脏确实会随着时间变得僵硬并缩小。

We can talk about that because exercise also affects that, but the heart, you know, it does get stiffer and it shrinks over time.

而你运动量的多少，会影响这个百分比的变化。

And depending on how much you exercise, the percentage can change.

心脏僵硬的一个最主要原因是摄入了大量精制添加糖。

And one of the biggest reasons for the stiffening of the heart is actually taking in a lot of refined added sugar.

所以，如果糖没有被你的肌肉立即吸收——而运动正是能做到这一点，它会打开通道，让葡萄糖进入肌肉。

So sugar, if it's not immediately taken up into your muscles, which is what exercise does, really opens the gates and allows glucose to come into your muscles.

如果你不运动，即使在胰岛素分泌之后，你当然会把一部分葡萄糖送到脂肪组织，一部分送到肌肉，但你的血管系统中仍会残留大量葡萄糖。

If you're not exercising, even, after you make insulin and of course, you're going to take some into adipose tissue, some into muscle, you're going to have a lot of glucose around in your vascular system.

在分子层面会发生一种反应：葡萄糖与覆盖心肌和心包的胶原蛋白发生相互作用。

And what happens is there's a reaction that happens on the molecular level where the glucose interacts with collagen that lines the myocardium and the pericardium around your heart.

当胶原蛋白与葡萄糖反应时，它会变得僵硬，而这种胶原蛋白一旦形成就会永久存在。

And that collagen becomes stiffer when it reacts with glucose and that collagen is there forever.

这是一种会永久存在的变化。

This is something that's around forever.

因此，锻炼对于提高心脏的灵活性至关重要，因为它能将葡萄糖从血管系统中清除，避免其与包围血管（导致高血压）和心脏的胶原蛋白发生反应，对吧？

And so that's why exercise is so, so important for increasing the flexibility of your heart because it's getting that glucose out of your vascular system, out of reacting with the collagen surrounding not only your blood vessels that causes hypertension, but your heart, right?

所以我认为，这项研究对中年人尤其具有说服力和鼓舞作用，即使他们从未锻炼过，也能通过锻炼逆转心脏老化达二十年之久。

And so I just think that's the most compelling and just really encouraging study for individuals that are middle age and really have never exercised that they can actually reverse the aging of their heart by twenty years.

这正是我想说的。

And so and this is what I'm talking about.

我不是在谈论那些充满统计噪音的DNA检测或表观遗传检测。

I'm not talking about doing the DNA tests, the epigenetic tests that has all the statistical noise.

我指的是心脏结构上的实际变化。

I'm talking about actual structural changes in the heart.

对。

Right.

因此，对我来说，这会是你能做的最好的事情。

So that to me would be the best thing that you can do.

我说的是每周五小时。

And I said five hours a week.

对于从不锻炼的人来说，这听起来可能像是大量的运动。

Now for someone that doesn't exercise at all, that probably sounds like crazy amounts of exercise.

确实如此。

And it is.

我的意思是，我每周大约锻炼六个小时，但是

I mean, I do I do about six hours a week of exercise, But

你知道，是有氧运动吗？

you know, cardio or no?

有氧运动和力量训练。

Cardio and resistance training.

我都做。

I do both.

我都做。

I do both.

但我认为真正重要的是，人们需要把锻炼视为个人卫生的一部分。

But I think that you what's really important here is that people need to think about exercise as part of their personal hygiene.

你得喜欢上它，你能想象吗？你每天早上都会刷牙吗？

Something you have to like, can you imagine, do you wake up every morning and brush your teeth?

你睡觉前也会刷牙吗？

Do you brush your teeth before you go to bed?

为什么呢？

Why?

现在这已经成了我的习惯。

It's a routine now for me.

这确实是个习惯。

It's a routine.

没错。

Right.

你这么做是因为你不希望长蛀牙。

And you do it because you don't want cavities.

对吧？

Right?

你不想得蛀牙，口腔蛀牙。

You don't want cavities, breath cavities.

你不想去看牙医，还有各种各样的原因。

You don't want to go to the dentist, bunch of different things.

对。

Right.

这是你个人卫生的一部分。

It's part of your personal hygiene.

当然。

Sure.

锻炼也应该以同样的方式看待，比如我锻炼是因为我不想得心血管疾病，我想逆转大脑衰老。

Exercise should be thought of as in the same way where it's like, I exercise because I don't want to get cardiovascular disease because I want to reverse brain aging.

我们也可以谈谈相关的研究。

And we can talk about studies showing that as well.

这确实是你需要将其视为个人卫生一部分的事情。

It's something that you really need to think about as part of your personal hygiene.

当你开始养成习惯时，猜怎么着？

And as you start to develop a routine, guess what?

这已经成为一种习惯。

It is a routine.

你只是自然而然地去做它。

You just you start to do it.

这根本不是个问题。

It's not there's no question about it.

这不是额外的附加项。

It's not an add on.

也不是‘等我有时间再说’。

It's not if I have time.

你说得对。

You're right.

但如果你想想我们当今所处的时代，会有人听到这段话。

But then the the the if you think about today's era we're living in, somebody will listen to this.

好的。

Okay.

他们会说：别开玩笑了。

And they'll say, give me a break.

我知道我需要锻炼。

I know I need to exercise.

告诉我有什么捷径。

Tell me what the shortcut is.

对吧？

Right?

因为我们现在生活在一个追求捷径的时代。

Because you we're living in the shortcut era.

你想想，塞雷娜·威廉姆斯，我记得她为司美格鲁肽拍过广告。

If you think about, Serena Williams, I think she did a GLP-one commercial for Ozempic.

如果我没记错的话，那不是司美格鲁肽。

If I'm not, it wasn't Ozempic.

她为超级碗做广告的是另一家公司。

It's a different company she did even for Super Bowl.

你看到她打网球时的样子，再看看她现在的样子。

You see her when she played tennis, you see what she looks like today.

普通女性看到这些会想，连她都无法通过自然方式达成，我为什么还要靠锻炼来自然实现呢？

The average woman looks at that and says, if she couldn't do it naturally, why should I try to do it naturally with exercise?

奥普拉·温弗瑞，不知道你有没有看过她在《观点》节目里的这段视频。

Oprah Winfrey, don't know if you saw this clip on the view.

罗布，你能把她在《观点》节目里说的这段视频调出来吗？

Rob, can you pull this clip up on the view of what she said?

她在《观点》节目中说：我花了这么多年才明白，发胖并不是我的错。

She's on The View and she says, it took me this many years to realize that being fat is not my fault.

这是我的基因或DNA造成的。

It's my genetics or it's my DNA.

顺便说一句，你可能同意她的观点。

And by the way, you may agree with her.

罗布，播放这个片段吧。

Go ahead and play this clip, Rob.

开始吧。

Go for it.

这么多年来，我一直以为是我吃得太多。

All these years, I thought I was overeating.

我站在那里，满脑子都是食物的声音：我吃了什么，该吃什么，那些食物有多少卡路里，要花多长时间才能消耗掉。

Was standing there with all the food noise, what I ate, what I should eat, how many calories was that, how long was it gonna take.

我以为这是因为我自己，是我的错。

I thought that that was because of me and my fault.

是的。

Yeah.

现在我明白了，如果你携带了肥胖基因，那就是导致你暴饮暴食的原因。

Now I understand that if you carry the obesity gene, if that is what you have, that is what makes you overeat.

你不是因为暴饮暴食才变得肥胖。

You don't overeat and become obese.

肥胖导致你暴饮暴食。

Obesity causes you to overeat.

对。

Right.

肥胖让你产生所有的食物杂音。

Obesity causes you to have all of that food noise.

GLP-1类药物为我，我知道还有其他人，带来了平静，让这些杂音消失了。

And what the GLP-1s have done for me, and I know a number of other people, is to quiet that noise.

做

Do

你同意她的说法吗？

you agree with her?

不同意。

No.

好吧，告诉我为什么。

Okay, tell me why.

好吧，这会是一个非常冗长的回答。

Okay, so this is gonna be a very long winded answer.

请说吧。

Please.

因为这里面有很多方面需要梳理。

Because there's a lot of components there to unpack.

我的意思是，每个观看的人都是72岁，看起来却像她这样。

Mean, because every person watches this, she's 72, 72 years old, looking like that.

他们会想，我为什么不这么做呢？

They're going to say, why wouldn't I do it?

对。

Right.

所以这里有很多事情需要分析。

So there's a lot of things to unpack here.

好吧。

Okay.

首先，根本不存在所谓的‘肥胖基因’。

First of all, there's no just obesity gene.

好的。

Okay.

确实有一些基因会让人更容易发胖，影响饱腹感之类的因素。

There are, you know, genes that are associated with predisposing someone to gaining fat easier and affecting satiation and things like that easier.

但并不存在一个单独的‘肥胖基因’会让你直接变胖。

But it's not like there's just one obesity gene that makes you obese.

话虽如此，她在这里说的‘这不是我的错’是什么意思呢？

With that said, okay, what she's talking about here with with it wasn't my fault.

你必须意识到，我们现在有一些研究，可以选取健康的男性。

You have to realize that we have studies now where you can take there's healthy men.

好的，他们并不超重。

Okay, they're not overweight.

他们并不肥胖，但你可以让他们连续五天吃高热量的超加工食品。

They're not obese and you can put them on a high caloric ultra processed food diet for five days.

我的意思是，他们每天多摄入1200到1500卡路里的热量，主要来自加工食品。

And what I mean by that is they're consuming 1,200 to 1,500 more calories per day predominantly from processed foods.

你刚才提到的麦片。

The cereal you were talking about.

这种食物含有大量的添加糖和饱和脂肪。

This is the food that's high in added sugar and saturated fat.

结果会导致他们的大脑产生胰岛素抵抗。

And what happens is it causes their brain to become insulin resistant.

是的，你确实可以让大脑也产生胰岛素抵抗。

Yes, you can cause your brain also to become insulin resistant.

我们通常认为，身体细胞会变得对胰岛素不敏感。

We usually think about, you know, our cells in our body becoming insulin resistant.

当大脑产生胰岛素抵抗时，会发生以下情况：

What happens when your brain becomes insulin resistant is the following.

首先，胰岛素在大脑中起着非常重要的作用。

For one, insulin in the brain plays a very important role.

而胰岛素在大脑中的作用是告诉身体如何储存脂肪、如何利用能量，以及在进食后是否感到饱足。

And that role is to basically tell the body how to store fat and how to use energy and whether or not you're satiated after eating a meal.

当你大脑出现胰岛素抵抗时，这一切都会被打乱。

And what happens is when you're insulin resistant in the brain it all gets messed up.

因此，你的身体开始储存脂肪，但不是所谓的皮下脂肪，

And so your body starts to store fat, not as what's called subcutaneous fat,

那

that

那种你可以捏住并看到的脂肪。

kind of fat that you can pinch and see.

它是内脏脂肪。

It's visceral fat.

这就是腹部脂肪。

This is the belly fat.

这是深层包裹在你器官周围的脂肪。

This is the fat that's deep Lee surrounding your organs.

这种脂肪非常危险，因为它是代谢活跃的。

This is the very dangerous type of fat because this fat is metabolically active.

它正在引发炎症。

It is generating inflammation.

它不断被代谢为所谓的游离脂肪酸，进而导致胰岛素抵抗。

It is constantly being metabolized in what's called free fatty acids, which then cause insulin resistance.

对。

Right.

因此，这些个体——这些健康的年轻男性——突然之间，即使体重秤上没有明显增加，他们却积累了内脏脂肪，不再感到饱足。

And so what happens is that you can these individuals, these healthy young men, all of a sudden, even though they didn't really gain much weight on the scale, they gained visceral fat and they were no longer, you know, satiated.

所以，当你在大脑和身体中都出现胰岛素抵抗时，内脏脂肪就会增加，他们的肝脏周围也开始堆积脂肪。

So what happens is when you become insulin resistant, both in the brain and in the body, so visceral fat gaining, they were gaining fat around their liver.

我是说，他们在积累这种非常、非常危险的内脏脂肪。

I mean, were gaining fat, this visceral fat that is really, really dangerous.

每当你们吃下一顿富含葡萄糖的食物，比如精制的超加工食品时，身体就会分泌胰岛素，但你们已经对胰岛素产生了抵抗。

That visceral fat, what happens is every time you eat, you know, a meal that's got a lot of glucose, for example, refined ultra processed meal, your body makes insulin, but you're insulin resistant.

所以你无法对胰岛素作出反应。

So you're not able to respond to that insulin.

因此，你的身体会过度补偿，胰腺会分泌更多的胰岛素，以帮助将葡萄糖送入肌肉或脂肪组织。

And so what happens is your body overcompensates and produces your pancreas causes more insulin to be released as an overcompensation to help your body bring that glucose into your muscle or into your adipose tissue.

然后，你的血糖就会骤降。

And then what happens is your blood sugar crashes.

这向大脑发出信号：哦，我正处于危机中。

And so that tells the brain, oh, I'm in a crisis.

我现在需要能量。

I need energy right now.

于是你渴望那些高能量、高热量密度的食物。

And you crave these high energy, you know, high calorically dense foods.

这就形成了一个恶性循环，让你开始吃得越来越多。

And it's this vicious cycle where you start to overeat more.

通过减少热量摄入，你可以完全重新调节这个系统。

You can totally reset that system by decreasing your calorie intake.

实现这一点有多种方法。

And there's a variety of ways of doing that.

同时，加入高强度间歇训练，任何类型的有氧运动都有好处。

And also by including high intensity interval training, any type of aerobic exercise is good.

它能帮助你减少内脏脂肪。

It causes you to lose visceral fat.

即使体重秤上的数字没有下降，减少内脏脂肪才是关键，因为这正是破坏你饱腹激素、影响你进食后饱足感或突然感到饥饿的整个循环——明明刚吃完饭，却突然又饿了，对吧？

Even if you don't shed the pounds on the scale, the losing of the visceral fat is the key because that's the whole cycle of basically disrupting your satiety hormones, how you feel, you know, satiated after you eat or like hungry, you know, all of a sudden you're hungry even though you just ate a meal, right?

这都属于胰岛素抵抗和内脏脂肪的问题。

That's all part of insulin resistance and visceral fat.

因此，如果你减少热量摄入，有几种方式可以做到，比如计算卡路里就是一种。

And so if you reduce your calorie intake and there's ways you can do that counting calories is one.

很多人喜欢间歇性禁食。

A lot of people like intermittent fasting.

间歇性禁食是我正在实践的一种方式。

Intermittent fasting is something that I do.

而且说实话，我中年了，对吧？

And it's really, you know, I'm middle aged, right?

我跟你说过我47岁了。

I told you I'm 47.

我意识到，尽管我多年来一直坚持这些习惯，但随着荷尔蒙开始变化，你确实会逐渐积累更多的内脏脂肪。

And I've realized that everything that I do, even though I've been doing it for years, all of a sudden, as your hormones start to change, you know, you do start to kind of get more visceral fat.

这种现象在女性衰老过程中是众所周知的，对吧？

And that's something that's known to happen with women as they're aging, right?

我不得不减少热量摄入。

I had to cut calories.

尽管我一直在进行高强度锻炼和其他各种努力，但这是我要做的最主要的事情。

That was the was the main thing I had to do even though I was doing high intensity exercise, all that stuff.

减少热量摄入是你真正减少内脏脂肪并最终减重的首要方法。

Calorie cutting is the number one way that you can actually lose visceral fat and ultimately lose weight.

而本质上，GLP-1受体激动剂这类药物，比如司美格鲁肽和所有其他新一代药物，就是在做同样的事情。

And essentially the GLP-one receptor agonist, these drugs that are Ozempic and all the other next generation ones are essentially doing that.

你正在让自己感到饱足。

You're you're causing yourself to be satiated.

对吧？

Right?

所以这本质上和间歇性禁食的效果一样，但同时还带来其他作用。

So you're it's essentially doing what intermittent fasting is doing, but it's also doing other things.

它减缓了胃排空的速度。

It's slowing gastric emptying.

对吧？

Right?

所以食物在你的肠道里停留得更久，这

So you're basically the food sitting around in your intestines longer, which

它会停留得更久。

It sits there longer.

是的。

Yes.

它并不会加速免疫系统。

It's not it doesn't accelerate the immune system.

所以像司美格鲁肽这样的GLP-1受体激动剂，比如奥兹empic，它们会减缓所谓的胃排空速度。

So the GLP-one receptor agonist like Ozempic, so, you know, semaglutide, they're slowing what's called gastric emptying.

食物需要更长时间才能消化。

The food takes long.

食物在你的肠道里停留更久，这也是你感到饱足的部分原因。

It stays in your intestines longer, which is part of why you're satiated.

当然有很多副作用，但间歇性禁食基本上也能帮助你减重并调节激素。

There's a lot of, of course, side effects, but intermittent fasting, basically, you can also lose weight and also reset your hormones.

你可以减少内脏脂肪。

You can lose visceral fat.

我说的调节激素，是指让你在饭后感到饱足，不会刚吃完就饿，因为内脏脂肪确实开始减少了。

I say reset your hormones, I mean so that you're satiated after a meal, so that you're not feeling hungry immediately after you ate because the visceral fat does start to lose.

内脏脂肪是第一个被消耗掉的。

It's the first thing that's lost.

事实上，许多研究显示，如果你限制热量摄入，最先减少的就是它。

In fact, many studies have shown that if you calorie restrict, that's the first thing that goes.

这确实有助于重新调节身体系统。

And it really does help reset the system.

当人们第一次开始间歇性禁食时，如果他们从未尝试过，可能会感到困难，因为他们还没有达到所谓的代谢灵活性。

When people first start an intermittent fasting protocol, if they've never done it, challenging can because they're not what's called metabolically flexible.

这意味着你的身体能够有效地利用脂肪酸作为能量来生成酮体。

So that means that essentially your body is really capable of using fatty acids as energy to make ketone bodies.

这是一种非常纯净的能量来源。

This is something that's a very sort of clean source of energy that's used.

它对大脑特别有益。

It's great for the brain.

但如果你从未真正禁食过，一直不停地吃东西，又不运动——因为运动也能提升代谢灵活性——你的身体就习惯了这种状态，无法适应。

But if you're never if you've never really fasted, you're constantly grazing, you're eating and you don't exercise because exercise also can make you metabolically flexible, then your body isn't used to it.

这需要一点启动能量。

And it's a little bit of an activation energy.

你得努力跨过这个阶段。

You have to kind of push past it.

这会稍微难一点，但你的身体会适应。

It's a little bit more challenging, but your body adapts.

几周后，猜猜会发生什么？

And so after a couple of weeks, guess what?

如果你在进行间歇性禁食，有很多种方式可以做到。

Like, if you're if you're intermittent fasting and there's a lot of ways to do that.

比如说，你跳过一餐，你并不会觉得‘我今天还没吃任何东西’。

So, you know, let's say you skip a meal, then you're not you're not like, I haven't eaten anything today, you know, yet.

我通常在中午左右吃第一餐。

And I usually eat my first meal around noon.

你每天都这么做吗？一周七天都这样？

Do you do this every day, seven days a week?

连星期天也这样？

Even Sundays?

我基本上每天都这么做。

I I do mostly every day a week.

是的。

Yeah.

但我直到中午才感到饿，因为你的身体会适应，当你主要利用脂肪酸而非葡萄糖供能时，身体会产生酮体，比如β-羟丁酸。

And but it's it's I'm not hungry until noon because your body adapts and ketone bodies, are what are made when you when you're basically metabolizing fatty acids for fuel rather than glucose is those ketones ketones like beta hydroxybutyrate.

它们能带来饱腹感，让你感觉不饿。

They're they're satiating like you're satiated.

所以我们人体可以将葡萄糖储存在肝脏中，以糖原的形式存在。

And so it takes a person we can store glucose in our liver as glycogen.

你需要禁食12到36小时，肝脏的糖原储备才会被耗尽。

And you have to be fasted for anywhere between twelve to thirty six hours for your liver to deplete all their glycogen levels.

这取决于

And that all depends on

12到36小时。

twelve to thirty six.

这完全取决于你的饮食。

It all depends on your diet.

如果你吃很多碳水化合物或精制碳水，可能需要长达三十六小时。

If you're eating a lot of carbs or fine carbs, it's going be more like thirty six hours.

如果你吃的是更偏向全食物的饮食，比如蛋白质、瘦肉、禽类、鱼类和蔬菜，那么肝糖原大约十二小时就会被耗尽。

If you're eating more of a whole foods type of diets like protein, lean meats, you know, poultry, fish, vegetables, that's glycogen is going to be depleted after like twelve hours.

然后，超过这个时间，你就会进入所谓的酮症状态。

And then, you know, anything about beyond that, you're going to be in what's called like ketosis.

所以对我来说，我通常晚上六点后就不吃东西了。

So for me, I usually stop eating dinner six p.

嗯。

M.

有时候，因为一些安排，我会稍微晚一点吃。

Usually sometimes, you know, obligations push that a little bit later.

而我通常要到中午才吃第一餐。

And I don't eat my first meal until around noon.

所以对我来说，我通常禁食大约十八个小时。

So for me, I'm fasting for about, you know, eighteen hours.

对吧？

Right?

现在有一种十六八法，就是你大约在晚上八点后停止进食。

Now there's the there's the sixteen eight where you basically stop eating your meal around eight p.

嗯。

M.

然后直到中午或更晚才吃第一餐。

And don't eat your first meal until noon or or no.

我的意思是，如果你晚上八点后停止进食。

Mean, if you eight p.

嗯。

M.

或者如果你在晚上六点停止进食，也可以开始。

Or you could start if you stop at six p.

嗯。

M.

这要看情况。

Then it depends.

对吧？

Right?

所以，适合你的就行。

So like whatever works for you.

有些人喜欢早上起床后吃早餐。

Some people like they have to wake up in the morning and eat breakfast.

正如我所说，对我来说有一个适应期。

Like I said, there is an adjustment period for me.

效果非常好。

It works really well.

其他人则喜欢，你知道的，跳过午餐之类的。

Other people like to do, you know, they're gonna they're gonna skip lunch or something.

这是一种减少卡路里摄入的方式。

And that that's a way of reducing your calorie intake.

归根结底，卡路里摄入量才是导致减重的原因。

And at the end of the day, calorie intake is what causes weight loss.

这又是另一件事，你不会像使用GLP-1那样快速减重，因为GLP-1真的会让你不想吃东西。

And that is something again that you you can you're not gonna lose the weight as rapid as you would on a GLP-one because that really causes you to not get

它。

it.

那么，为什么这位72岁的女性，拥有世界上所有的财富，是世界上最著名的人之一，她可以随时找任何医生，却相信自己所说的话呢？

So why would she, 72 years old, access to all the money in the world, know, one of the most famous people in the world, she she can call any doctor she wants.

是谁让她确信自己所说的话是正确的？

Who convinced her that she was right about the statement that she made?

她知道会有数百万人看到这段话。

She knows millions of people are gonna see it.

是的。

Yeah.

我认为，首先，吃药减肥更容易。

Well, I think for one, it's easier to take a pill to help you lose weight.

而这一点，像她这样的人是知道的。

And that's something that people like her know.

我该怎么影响大众呢？

What how am I going to affect the masses?

你知道，并不是每个人都会进行间歇性禁食，对吧？

You know, because not everyone's going to do intermittent fasting, right?

你可以通过锻炼来摆脱肥胖。

Exercise, you can exercise your way out of obesity.

你必须改变饮食，因为想象一下，通过锻炼消耗1500卡路里有多难，对吧？

You have to change your diet because imagine how much do you know how hard it is to burn, you know, 1,500 calories by exercise, right?

这非常困难。

It's incredibly hard.

你锻炼是因为它有抗衰老的效果，运动对心脏和大脑有很多好处。

You exercise because the anti aging effects like there's a lot of different things happening with exercise that are good for the heart and the brain.

但要减肥，你得停止进食。

But to lose weight, you have to stop eating.

你必须减少热量摄入，而这确实需要努力。

You have to you have to reduce your calorie intake and that does require effort.

所以我认为，说‘这不是我的错’更容易些。

And so I think that it's easier to say, oh, it's not my fault.

有这些基因，而且确实，某些基因变异会让一个人比其他人更难减重。

There's these genes and yeah, genes can make it where it is harder for the person who has certain variations

在

in

这种基因情况下，减掉的体重会比没有这种基因的人少。

the gene to lose as much weight as someone who doesn't.

但这并不意味着不可能。

But that doesn't make it impossible.

只是意味着你需要付出更多努力。

It just means you have to put in more effort.