如何避免死亡与如何更加勇敢

今天在《你应该知道的事》节目中，有一件关于分心驾驶的事，你可能还不知道，但它可能会给你带来真正的麻烦。

Today on Something You Should Know, there's something about distracted driving you don't know that could cause you some real problems.

如果你改变饮食方式，你可能会活得更久，而事实证明，这比大多数人想象的要容易。

Then you could live a lot longer if you change the way you eat, and it turns out to be easier than most people think.

一项研究显示，在八天内，你可以重新激活你的味蕾，突然间，天然、完整、健康的食品尝起来变得美味了。

Within eight days, there's a study showing within eight days, you can so kind of reinvigorate your taste buds that all of a sudden, natural whole healthy foods taste good.

我的意思是，哪怕世界上熟透的桃子，在吃了一碗水果圈之后，也会尝起来发酸。

I mean, but, like, even the ripest peach in the world is gonna taste sour after a bowl of Froot Loops.

此外，还有两件简单的事，你可以立即显著改善你的关系。

Also, there are two simple things you can do to improve your relationship instantly and dramatically.

还有，理解勇气，以及如何在你的生活中变得更加勇敢。

Plus understanding courage and how to be more courageous in your life.

勇气就是在面对痛苦、恐吓，甚至机遇时，尽管感到害怕或不适，依然坚持做正确的事。

So courage is acting on what is right despite being afraid or uncomfortable when facing situations of pain, intimidation, or even opportunity.

所有这些内容，今天都在《你应该知道的事》节目中。

All this today on something you should know.

你应当知道的内容，引人入胜的资讯，来自全球顶尖专家的实用建议，助你改善生活。

Something you should know, fascinating intel, the world's top experts, and practical advice you can use in your life.

今天，与迈克·卡鲁瑟斯一起了解你应当知道的内容。

Today, something you should know with Mike Carruthers.

我不知道你怎么样，但对我来说，今年的假期过得真快。

I don't know about you, but to me anyway, the the holidays just flew by this year.

而我们转眼间又回到了日常的节奏中。

And and here we are already getting back into the regular routine again.

欢迎收听本节目。

Welcome to the program.

我是迈克·卡鲁瑟斯，今天我们首先谈谈分心驾驶这个话题。

I'm Mike Carruthers, and we begin today with this whole idea of distracted driving.

现在大家都知道，分心驾驶不仅仅是指手里拿着手机会增加事故风险。

Now I I think the word is out now about distracted driving that it's not just that you hold a phone in your hand that increases the likelihood of an accident.

任何类型的分心都会带来风险。

It's any kind of distraction.

聊天、用手机发短信，甚至吃东西和喝水都会分散你开车时的注意力。

Talking, texting on the phone, even eating and drinking can take your attention away from driving.

但情况比这更复杂。

But it's more complicated than that.

美国汽车协会交通安全部基金会的研究显示，注意力分散的时间远比你想象的要长，最长可达27秒。

Research from the AAA Foundation for Traffic Safety shows that the distraction time lasts far longer than you think it does, up to twenty seven seconds longer.

换句话说，你可能觉得在等红灯时发条短信是安全的，但构思、打字和发送短信带来的心理干扰，即使在短信发送完毕、绿灯亮起后仍会持续，因为你的大脑需要时间重新投入到驾驶状态中。

In other words, you may think that it's safe to send that text while you're stopped at the red light, but the mental distraction from composing, typing, and sending the text will likely persist even after the text is sent and the light turns green, because it takes your brain time to get back into the game of driving.

以每小时25英里的速度行驶，27秒的分心相当于行驶了三个橄榄球场的长度，才能完全恢复专注。

At twenty seven seconds, traveling at 25 miles an hour, it could take the equivalent of three football fields for that distraction to completely dissipate.

研究人员让参与者使用车载语音系统拨打电话和发送短信，然后测量他们在驾驶过程中对潜在危险的反应时间。

The researchers had participants use their voice controlled systems in their car to make phone calls and send texts, and then they measured their reaction times to potential hazards while driving.

他们甚至测试了是否通过频繁使用这些功能就能逐渐适应，结果发现并非如此——你无法通过练习来消除分心所耗费的时间。

They even tested to see that if you did more of this that you would get better, and it turns out not so, that you can't practice away the distraction time.

这就是你该知道的事情。

And that is something you should know.

让我感到惊讶的是，这个国家男女死亡的首要原因竟是心脏病，而几乎所有的病例都是可以预防的。

It's amazing to me that the number one killer of people in this country, men and women, is heart disease and that almost all of it is preventable.

事实上，许多导致人死亡的疾病都是可以预防的。

In fact, a lot of diseases that kill people are preventable.

那么，为什么我们作为个人不采取措施来预防它们呢？

So why don't we, as individuals, take the steps to prevent them?

其中很大一部分原因似乎只是饮食更健康而已。

A lot of it seems to be simply about eating better.

医生。

Doctor.

迈克尔·格雷格医生是一名医学博士。

Michael Greger is an MD.

他是美国生活方式医学学院的创始成员和院士，也是畅销书《如何不死亡》的作者，他一直在大声疾呼：如果我们真想活得更好、更健康、更长久，我们完全可以做到。

He's a founding member and fellow of the American College of Lifestyle Medicine and he's the author of the hugely bestselling book How Not to Die And he's one of the people screaming from the mountaintop that we can live better, healthier, and longer if we really want to.

欢迎，医生。

Welcome, doctor.

很高兴能来这里。

I'm happy to be here.

你不觉得人们不吃得更健康的原因之一，是因为各种相互矛盾、混乱的建议，让人难以分辨什么是真的，而且这些说法似乎总在变化吗？

So don't you think that one of the reasons people don't eat healthier is because of all the conflicting and contradictory advice and it's hard to know what's true and things seem to change over time.

那你知道吗？

So you know what?

我就只想吃我想吃的东西。

I'm just I'm just gonna eat what I want.

是的，我觉得你说得对。

Yeah, no I think that's right.

我们的成长过程中，从出生起就被电视和其他渠道灌输了大量混乱的营养信息。

Mean we've been bombarded with confusing nutrition messages from birth on TV and elsewhere.

你知道吗？在50年代，烟草行业根本不需要说服人们吸烟是有益健康的。

You know in the 50s the tobacco industry didn't have to convince people that tobacco smoking was good for you.

他们只需要制造怀疑就够了。

They just had to introduce doubt.

事实上，有一份著名的烟草行业内部备忘录，标题叫‘怀疑就是我们的产品’，对吧？

In fact there's a famous tobacco industry internal memo entitled Doubt is Our Product, right?

这家公关公司说，我们只需要制造怀疑就够了。

It was this PR firm saying that's all we have to do is instill doubt.

是的，有些科学家说是因为癌症，有些则说不是。

Yes, some scientists say it's because of cancer, some say it doesn't.

谁知道呢？干脆两手一摊，去买包骆驼牌香烟吧。

Who knows just throw your hands up in the air and go buy some Luckies.

今天的情况也是一样。

And the same thing with today.

我的意思是，黄油又登上了《时代》杂志的封面。

I mean butter is back on the cover of Time Magazine.

我敢肯定这卖了很多杂志，人们喜欢听到关于自己坏习惯的好消息，但这低估了公众的判断力。

I'm sure sells a lot of magazines and people love hearing good news about their bad habits but it sells the public short.

但这是典型的行业手段：制造混乱，搅浑水，让人们束手无策，吃什么全看眼前有什么。但事实上，营养科学文献中存在着惊人的共识：我们应该增加水果、蔬菜等健康植物性食物的摄入，限制动物性食品和加工食品的摄入。

But classic industry tactics, sow confusion, muddies the waters that people just throw up their hands and eat whatever is put in front of them but the reality is that there's really remarkable consistency in the nutrition science literature that, you know, we should boost our intake of healthy plant foods like fruits and vegetables, limit our intake of animal foods, processed foods.

公众需要并且完全有权利了解这种关于健康生活核心要素的压倒性全球共识。

The public, you know, needs and really deserves to know about this overwhelming global consensus, regarding the core elements of healthy living.

但就拿我们应当多吃水果蔬菜、少吃动物产品这个例子来说，却同时存在整个阿特金斯饮食产业，声称只要大量摄入脂肪和蛋白质就能减肥，生活又会变得美好。

But that example right there of we should eat more fruits and vegetables and less animal products, and yet there is a whole industry of the Atkins diet of lose weight and eat a lot of fat and protein and life is good again.

所以现在你看到这些相互矛盾的说法。

So you've got conflicting stuff right now.

是的。

Right.

但在科学界并非如此。

But not in the scientific community.

正是这个问题促使耶鲁大学预防研究中心主任戴维·卡茨博士发起成立了真正健康倡议。

So actually it was just this problem that led Doctor.

这是一个非营利组织，汇集了全球数百名顶尖营养学研究者，比如哈佛大学营养学系主任等，共同达成一份共识声明：听好了，不要听那些试图向你推销产品的商业利益的言论。

David Katz who is head of Yale's Prevention Research Center to pull together the True Health Initiative.

这是一个非营利组织，汇集了全球数百名顶尖营养学研究者，比如哈佛大学营养学系主任等，共同达成一份共识声明：听好了，不要听那些试图向你推销产品的商业利益的言论。

It's this nonprofit entity that just basically got hundreds of the top nutrition researchers in the world like you know the chair of nutrition at Harvard everybody to come together and agree to a consensus statement as to okay look there's this is really don't listen to those commercial interests which is trying to sell you something.

科学怎么说的。

Here's what the science says.

人们可以去查看 truehealthinitiative.org，了解科学的观点，然后自己做出判断。

People can check it out, truehealthinitiative.org, and see what the science says and then make up their own mind.

但这仍然是其中一部分

But it's still it's part of

噪音。

the noise.

它就在这里，你想

It's over here, you want

减肥吗？

to lose weight?

这个饮食适合你，它可能有也可能没有其他方面的负面影响，但这一切都是噪音的一部分。

This is the diet for you, and it may or may not have repercussions elsewhere, but it's all part of the noise.

我认为人们会回望五十年代，那时医生还在推荐吸烟，他们会想，也许四十年后，有人会回望迈克尔·格雷格，说：看吧，这人满嘴胡话。

And I think people look back to the fifties where doctors were recommending cigarettes and they think, well, maybe in forty years from now, somebody will be looking back at Michael Greger and saying, well, see, the guy's full of baloney.

那么，我们为什么要听这些呢？

So so why should we listen to any of this?

你说得对。

You're absolutely right.

在五十年代，美国医学会告诉人们，适度吸烟完全没问题。

Back in the 50s the American Medical Association was telling people smoking in moderation is totally fine.

大多数医生都吸烟，但当时科学界的共识也是如此。

Most physicians smoked but the science at the time there was the same consensus.

事实上，早在三十年代，我们就有了第一项研究，显示肺癌与吸烟之间存在关联。

In fact going back to the 30s we had the first study showing a link between lung cancer and smoking.

因此，到1964年第一份关于反对吸烟的外科医生顾问报告发布时，他们已经整理了7000项研究。

So by the time 1964 and the first Surgeon General's report against smoking came out they documented 7,000 studies.

在第一份反对吸烟的外科医生顾问报告发布之前，竟然需要7000项研究。

It took 7,000 studies before the first Surgeon General's report against smoking came out.

你可能会想，也许在前6000项研究之后，他们就该给人们一点预警了吧，对吧？

You'd think maybe they'd maybe after the first 6,000 studies it could give people a little heads up or something, right?

但因为这个强大的产业，直到达到这种程度，他们才终于承认医学文献中早已公认的事实。

But because of this powerful industry it took that level before they finally said what was known in the medical literature for decades.

所以我认为，今天也存在着非常类似的情况，科学已经很清楚了。

And so I think a very similar situation exists today where the science is clear.

现在显然媒体众说纷纭，人人都在炒作，比如椰子油销售商说椰子油有益健康，鸡蛋委员会说鸡蛋有益健康，猪肉生产商委员会也这么说，但如果你仔细看科学证据，这和五十年代香烟的情况如出一辙。

Now obviously the media is all over the place and everyone's trying to hot you know the coconut oil sellers will say coconut oil is good for you and the you know the egg board will say eggs are good for you and the pork producers council will say I mean but if you look at the science very similar situation back in the fifties with smoking.

好的。

Okay.

科学已经很清楚了。

The science is clear.

只是这个信息在传达到公众的过程中，被各种特殊利益集团搅浑了。

It's just how that message is muddied by special interests on the way to the public.

好吧。

Alright.

所以你是来澄清真相的。

So you're the dust settler.

尘埃落定了。

The dust has settled.

那么，我们知道了什么？我们应该怎么做呢？比如以心脏病为例，它是头号杀手。

So what do we know and what should we be doing if let's say let's take for instance heart disease, the number one killer.

我们了解哪些方法可以预防或帮助改善心脏病？

What do we know that we can do to prevent or help with heart disease?

好吧，这真是个完美的例子，对吧？

Okay, well that's a perfect example, right?

在美国，心脏病是男性和女性的头号死因。

Okay, number one killer of both men and women in The United States.

迄今为止，唯一被证实能逆转大多数患者心脏病的饮食方式，就是植物性饮食。

There's only one diet that's ever been proven to reverse heart disease in the majority of patients a plant based diet.

如果植物性饮食仅能实现这一项成就——逆转男性和女性的头号死因，那难道不应当将其作为默认饮食，直到被证明无效吗？

If that's all a plant based diet could do, reverse the number one killer of men and women then I mean shouldn't that be the default diet until proven otherwise?

而且，它还能有效预防、阻止甚至逆转其他主要死因，比如高血压和二型糖尿病，这使得植物性饮食的论据显得无可辩驳。

And the fact that it can also be effective in preventing arresting or reversing other leading killers, like high blood pressure, type two diabetes, would seem to make the case for plant based eating simply overwhelming.

但吃纯素植物性饮食，完全不摄入任何动物产品，是非常不寻常的。

But eating a vegan plant based diet, no animal products at all, it is very unusual.

很难找到提供这种饮食的餐厅，尽管相比过去已经容易多了。

It's hard to find restaurants that do that, although it's easier than it used to be.

我的意思是，你吃纯素饮食吗？

I mean, do you eat a vegan diet?

你说的是什么？

For what is it?

二十七年、二十八年了？

Twenty seven, twenty eight years now?

二十七年？

Twenty seven years?

真的吗？

Really?

是的。

Yeah.

做得好。

Well done.

对。

Yeah.

你说得对。

And you're right.

听好了，这种情况一直在变得越来越容易，但我认为区分纯素食和植物性饮食至关重要。

Look, it's getting easier all the time, but I think it's critical to differentiate vegan from plant based.

我的意思是，作为一名医生，像素食者和纯素食者这样的标签只告诉我你不吃什么。

I mean, as a physician, these labels like vegetarian and vegan that just tells me what you don't eat.

我的意思是，有很多种情况，比如你完全可以靠棉花糖和可乐过日子，那也是一种糟糕的纯素食，所以我更喜欢全食物植物性营养这个说法。

I mean there's all sorts, I mean you could eat a horrible vegan diet living off of cotton candy and Coca Cola like I mean so that's why I prefer the term whole food plant based nutrition.

这个说法能说明你实际上吃的是什么。

That tells them what you actually do eat.

哦，原来你真的吃蔬菜。

Oh you actually eat your vegetables.

我的意思是，最重要的是我们要以最健康的食物为中心，也就是这些全植物性食物，不仅减少动物产品的摄入，还要减少那些加工过的垃圾食品，你知道，现在连素甜甜圈都有了。

I mean that's really the most important thing is that we center our diets around the healthiest of foods these whole plant foods cutting down not only on animal products but these processed junky foods that, you know, now there's vegan donuts.

我并不是要叫任何人去吃素甜甜圈。

I'm not telling anyone to go out and eat a vegan donut.

我一直觉得，如果你要吃甜甜圈，那就尽情享受，但你并不因此就变成素食者。

I've always felt if you're gonna eat a donut, enjoy the donut and and you don't go vegan.

别搞得那么沮丧。

Go as sad as you

为了这些健康益处。

get for this health benefits.

对。

Right.

对。

Right.

所以你不会选择羽衣甘蓝甜甜圈。

So you you don't choose the kale donut.

你选的当然是巧克力糖霜的，或者随便什么口味。

You choose the, you know, right, chocolate frosted or whatever.

没错。

Exactly.

然后就再回到你的植物性饮食。

And then and then go back to your plant based

健康的食物。

healthy food.

我很高兴你提到了这一点。

I'm I'm so glad you made that point.

听好了。

Look.

节假日、特殊场合或者生日吃什么根本不重要。

It doesn't matter what you eat on holidays or special occasions or your birthday.

重要的是日复一日的日常饮食累积起来的效果。

What matters, it's the day to day stuff that adds up.

事实上，有人会说，确实有一些被称为社交吸烟者的人，他们一年只在派对上抽几支烟，却从不上瘾。

In fact, one could argue, I mean, there's actually people known as social smokers where literally they can pick up a few cigarettes a year like at a party and never get hooked.

根本不会，世界上没有任何科学证据能证明他们比完全不吸烟的人更容易遭受健康损害。

Never I mean and there's no science in the world that can tell you that they are going to suffer disproportionately compared to people who don't smoke at all.

至于香烟，我们的身体其实能够从这种程度的伤害中恢复过来。

And the one, cigarettes I mean our bodies can just bounce back from that kind of insult.

真正积累危害的是日常行为，事实上，戒烟十五年后，患肺癌的风险会接近终身不吸烟者。

It's the day to day stuff that really adds up and in fact within fifteen years of stopping smoking your lung cancer risk approaches that of a lifelong non smoker.

这难道不令人惊叹吗？你的肺部能够清除所有焦油，最终几乎就像你从未开始吸烟一样，对吧？

Like isn't that amazing your lungs can clear out all that tar and eventually it's almost as if you never started smoking at all, right?

我的意思是，我们告诉人们不要只抽一支或两支，而是一口都不要抽，是因为我们担心会陷入恶性循环。

I mean but the reason we tell people don't just smoke once or one or two, you shouldn't smoke at all is because we're afraid of the slippery slope.

但你看，如果你了解自己的心理，能在游轮上尽情享用油腻食物，但回家后，除非你有严重的疾病，否则应该能很好地恢复。

But look if you know your psychology and you can go on a cruise and eat super rich, you know, food, but then when you come back home, you know, unless you have some, you know, serious illness, you should be able to recover quite nicely.

那我们继续聊聊心脏病和其他一些致死疾病之外的事情，以及人们可以做些什么来避免死于这些疾病。

So let's move on beyond heart disease and some of the other things that people die of and and what they can do to not die of those things.

是的。

Yeah.

所以，我的意思是，当然，如果仅仅是心脏病，那已经足够了，对吧？

So well I mean certainly and again look if it was just heart disease then you know that that's enough, right?

除非它 somehow 增加了其他主要死因的风险，但毕竟心脏病是头号杀手，但事实上，更棒的是，逆转心脏病的同时，也能逆转二型糖尿病、肥胖和高血压。

Unless it somehow increase the risk of all the other leading colleagues just because it's by and far the biggest killer but yes then the bonus is that wait a second not only does reverse heart disease can also reverse type two diabetes and obesity and high blood pressure.

这些是其他主要的死亡和致残原因，所以我们不禁要问：一种饮食怎么可能做到这些？

These are other leading causes of death and disability and so we say how can one diet do that?

我的意思是，一种有益心脏的饮食，怎么可能同时对大脑、肝脏和肾脏也有益呢？

I mean how can like a heart healthy diet be the same thing as a brain healthy diet and a liver healthy diet and a kidney healthy diet?

这有几个原因。

Well for a number of reasons.

首先，你知道，因为它是一种健康饮食，其实不是专门对心脏有益，而是对动脉有益的饮食。

One you know because it's a healthy diet it's not actually a heart healthy it's an artery healthy diet.

当你死于心脏病发作时，真正的问题不是你的心肌本身，而是通往心肌的动脉堵塞，导致心肌缺氧，从而引发所谓的心肌梗死。

When you die of a heart attack your heart muscle it's I mean it's not your heart muscle itself it's the arteries leading to the heart muscle which can get clogged and starve your heart muscle of oxygen leading to so called myocardial infarction.

这就是大多数人死于心脏病的方式。

That's how most people die from heart disease.

但人们没有意识到，动脉粥样硬化是一种全身性疾病。

And so but atherosclerosis people don't realize is a system wide disease.

所以，导致勃起功能障碍的同一种疾病，也导致我们衰老过程中的认知衰退，还导致腹主动脉瘤、中风等多种疾病，而中风实际上是这个国家第四大死因。

So I mean the same disease that contributes to erectile dysfunction is also the one contributing to cognitive decline as we age, also one contributing to the abdominal aortic aneurysm all sorts of things, stroke, another leading killer, in fact killer number four in this country.

因此，通过食用有益动脉健康的饮食——这种饮食有助于清理这些动脉、降低胆固醇——就不难理解为什么这么多器官系统都能同时受益了。

And so by eating a artery healthy diet, a diet that helps clean out these arteries, lowers our cholesterol, no wonder that oh so many organ systems are helped at the same time.

第二个主要原因是，这些是抗炎饮食。

And really the second major contributor is these are anti inflammatory diets.

植物性饮食总体上都是抗炎饮食，而慢性低度炎症似乎确实与多种慢性疾病有关。

Plant based diets in general are anti inflammatory diets and inflammation low grade inflammation does seem to contribute to a number of different chronic diseases.

还有其他因素，比如表观遗传学和肠道微生物群，可以解释为什么植物性饮食如此健康。

There are other things like epigenetics and microbiome and other things explaining why plant based diets are so healthy.

我们知道它们确实有效。

We know they are.

这只是弄清楚对每种特定疾病而言，哪些机制起主要作用的问题。

It's just a matter of figuring out which mechanisms are at play the most for any particular disease.

我正在与迈克尔·格雷格交谈。

I'm speaking with Michael Greger.

他是一位医生，也是《如何不死亡》和《如何不死亡食谱》这两本书的作者。

He is an MD and author of the book How Not to Die and also the How Not to Die Cookbook.

如今，每一家企业都不仅需要一个网站，更需要一个出色的网站。

Every business today must not only have a website, but a great website.

而现在，你可以通过Squarespace轻松快速地实现。

And now you can easily and quickly with Squarespace.

老实说，我很兴奋Squarespace现在成为我们的赞助商，因为我必须告诉你，我们将在未来几个月推出一个新的播客，而整个播客网站都是用Squarespace搭建的。

Frankly, I'm really excited that Squarespace is now a sponsor because I must tell you, we're launching a new podcast in the coming months, and we built the entire website for the podcast with Squarespace.

有趣的是，我们原本以为要花几周时间才能搞定，结果几个小时就完成了。

And what's funny is we thought it was gonna take weeks to get it just right, but it was all done in a matter of hours.

它非常容易使用，直观极了。

It's so easy to use, so intuitive.

他们拥有由世界顶级网页设计师打造的精美模板，能完美展示您的企业。

They have these gorgeous templates created by world class web designers that will showcase your business beautifully.

如果您想在线销售产品或服务，Squarespace 提供强大的电子商务功能，让您立即开始销售。

And if you want to sell products or services online, Squarespace has powerful e commerce functionality so you can start selling right away.

您的 Squarespace 网站内置了大量功能：搜索引擎优化、数据分析、免费且安全的托管服务，以及屡获殊荣的 24/7 客户支持。

So much is built into your Squarespace website, search engine optimization, analytics, free and secure hosting, and 20 fourseven award winning customer support.

访问 squarespace.com 申请免费试用，当您准备上线时，使用优惠码 SOMETHING 可享受网站或域名首单 10% 折扣。

Check out squarespace.com for a free trial, and when you're ready to launch, use the offer code SOMETHING to save 10% off your first purchase of a website or a domain.

就是 squarespace.com，使用优惠码 something。

That's squarespace.com and use the offer code something.

摄政时期。

Of the Regency era.

你可能知道这是《布里奇顿》故事发生的年代，或者简·奥斯汀创作小说的年代。

You might know it as the time when Bridgerton takes place, or as the time when Jane Austen wrote her books.

摄政时期也是社会变革、性丑闻频发，以及英国历史上最糟糕国王统治的动荡时代。

The Regency era was also an explosive time of social change, sex scandals, and maybe the worst king in British history.

《粗俗历史》的新一季聚焦摄政时代，包括舞会、礼服和各种丑闻。

Vulgar history's new season is all about the regency era, the balls, the gowns, and all the scandal.

在你收听播客的任何平台收听《粗俗历史》摄政时代版。

Listen to vulgar history, regency era, wherever you get podcasts.

如果你热爱Bravo的戏剧、流行文化的混乱和坦诚的见解，那你一定想把《All About TRH》播客加入你的订阅列表。

If Bravo drama, pop culture chaos, and honest takes are your love language, you'll want All About TRH podcast in your feed.

由Roxanne和Chantel主持，这档节目深入剖析《Real Housewives》真人秀以及每个群聊都在争论的精彩瞬间。

Hosted by Roxanne and Chantel, this show breaks down Real Housewives reality TV and the moments everyone's group chat is arguing about.

Roxanne自2010年起就开始爆料Bravo的八卦。

Roxanne's been spilling Bravo tea since 2010.

是的，我们曾经采访过像Luann伯爵夫人和Teresa Giudice这样的真人秀皇室人物。

And yes, we've interviewed housewives royalty like Countess Luann and Teresa Giudice.

睿智的回顾、内幕气息，毫无废话。

Smart recaps, insider energy, and zero fluff.

在Apple Podcasts、Spotify或你常用的任何平台收听《All About TRH》播客。

Listen to All About TRH podcasts on Apple Podcasts, Spotify, or wherever you listen.

每周更新新集。

New episodes weekly.

所以迈克尔，你吃植物性饮食已经27年了，这对你来说 probably 已经很常规了。

So Michael, plant based diets, and I you say you've been doing it for twenty seven years, so it's it's probably pretty routine for you.

但从典型的美式饮食转向植物性饮食是非常非常困难的。

But to switch from a standard typical American diet to a plant based diet is very, very difficult.

首先，这可能没有人们想象的那么难。

So one, it may not be as difficult as people think.

当然，刚开始的时候可能会有挑战。

Mean certainly going into it.

我鼓励我的病人把它当作一次免费试用。

I encourage my patients to try it as a free sample kind of thing.

有一个由负责任医学医师委员会运营的很棒的项目，叫做21天启动计划。

So there's this wonderful program run by an organization called Physicians Committee for Responsible Medicine as this twenty one day kickstart program.

大概是twentyonedaykickstart.org，这是一个免费项目，每月第一天开始。

It's probably twenty one day kickstart.org where it's a free program starts at the first of every month.

你通过一个社交媒体群组来参与，每天都能收到小贴士、食谱以及鼓励，已经有数十万人参与过。

You do it as a kind of a social media group and you get daily tips and recipes and kind of motivation and hundreds of thousands of people done.

它支持多种语言，核心就是说：看看，给我们二十一整天吧。

It's a bunch of different languages And it's just saying, look, give us twenty one days.

让我们试一试。

Let's try it out.

对吧？

Right?

我的意思是，对很多人来说，一想到再也不能吃意大利辣香肠披萨了，简直无法想象。

I mean, I think for many people, mean, the thought of never eating another pepperoni pizza again, it's just unthinkable.

这确实会让他们望而却步。

I mean, that just stops them.

没错。

Exactly.

没错。

Exactly.

不。

No.

不。

No.

所以我才说，不。

And so I say, no.

不。

No.

不。

No.

不。

No.

这并不是我们的意思。

That's not what we're saying.

首先，你在生日、节日、特殊场合等时候吃什么根本无关紧要。

First of all it doesn't matter again what you eat on the birthday holiday special occasions etcetera.

至于日常饮食，我们不妨先试试看。

And in terms of day to day look let's try and then see.

因此，人们报告了这些研究结果：精力更充沛、便秘缓解、消化改善、月经周期也变好了。

And so people report these studies where people report better energy, the constipation, their digestion gets better, periods get better.

然后还有一种内在的动力。

Then there's that internal motivation.

二十一后，你会感觉好很多。

After twenty one days you're feeling so much better.

事实上，那些年轻健康的人以为自己没什么问题，但突然尝试吃得更健康后，他们才发现：天哪，我原来以为这种慢性消化不良就是正常的，但其实并不一定非得如此。

In fact people who young healthy don't think they have any problems but then all of a sudden they try out eating healthier and they realize wow little did I know I thought this chronic indigestion was just that's what happens but no it doesn't have to be that way.

实际上，感觉好很多之后，你就有了内在的动力。

Actually feel so much better then you have the internal motivation.

这不是别人告诉你该怎么吃。

It's not someone else telling you to eat some certain way.

而是你的身体在告诉你这样吃才好，然后你就明白，就算花钱请人，你也回不去以前的饮食习惯了。

Your own body is telling you to eat this way And then you, you know, you couldn't get you know, you pay pay someone to go back to their old diet.

没有什么比健康的感觉更美好。

Nothing tastes as good as healthy feels.

你意识到，看吧，健康的人更享受生活。

And you realize, look, healthy people have more fun.

我只是觉得感觉很棒，但除非你亲自尝试，否则你不知道它对你是否有效。

It's just like this is this is I feel great, but you don't know how it's gonna work for you unless you give it a try.

你知道，我能想象有人在听你说话，你已经多次提到，节日是可以的。

You know, I can imagine people listening to you and you and you've said several times, you know, holidays are okay.

那么，多少个节日是可以接受的呢？

Well, how many holidays are okay?

一个月一次？

Once a month?

一年两次？

Twice a year?

什么才算可以？

What's okay?

哦，好吧，这其实是一个连续谱。

Oh, well, again, it's all a spectrum.

所以，从我们身体的恢复能力来看，如果你每两周吃一次看起来很美味的糕点之类的，这反而能帮助你坚持下去，这种情况是完全可以接受的。

So the more you I mean, in terms of what our bodies can bounce back from, if once every two weeks, you know, you ate some, you know, delicious looking pastry or something and that helped you just stick with it the rest of the time.

如果没了这种小享受，你可能会彻底回到汉堡和奶昔的模式，那么我认为，几乎找不到任何数据表明，身体无法承受每两周一次的小小放纵。

Like if it wasn't for that pastry that little that kind of treat that you gave you say you just would kind of fall back to burger milkshake land, then I I I think one would be really hard pressed to find any data that would suggest your body couldn't handle the once every two week kind of indiscretion.

但我听说，有些人这样吃一段时间后，对汉堡的吸引力就消失了。

But you know what I've heard though is that people who do this after a while, the appeal of that cheeseburger disappears.

这是因为你的味觉发生了变化，这真的很惊人。

Well, just I mean, because your palate changes, it's really quite remarkable.

有大量的文献，主要集中在减盐研究中，人们被要求采用低盐饮食，头几天 everything tastes like cardboard，人们觉得：‘我怎么可能一辈子这样过？’但神奇的事情发生了。

There's a large by literature mostly in the in the salt reduction literature where you take people and you put people on a low salt diet and first few days everything tastes like cardboard and people like there's no way I can live my whole life like this but then amazing thing happens.

你的味觉真的会发生改变。

Your palate actually changes.

我们的味蕾长期被高盐、高糖、高脂肪的加工食品过度刺激，这些食品正是工业用来操控我们生物本能的手段。一旦你摆脱了这种饮食，就会出现这样的研究：人们会根据口味给汤加盐，但两周后减少盐分摄入，再把原来那么多盐的汤端回来时，你会发现它太咸了。

I mean our taste buds have been so deadened by getting pummeled by this hyper salty, hyper sweet, hyper fatty diet that the processed food industry uses to kind of hijack our biological drives that once you take that away so you have these studies where people salt soup to taste and then after two weeks of cutting down on salt you give them back that same bowl of soup with the amount of salt you used to like and it's too salty.

你实际上更喜欢低盐的汤。

You actually prefer lower salt soup.

我的意思是，同样的事情在去除添加糖后发生得更快。

I mean the same thing actually happens much quicker with taking away added sugars.

有研究显示，在八天内，你就能重新激活味蕾，突然间天然、完整、健康的食品就变得好吃了。

Within eight days, there's a study showing within eight days you can so kind of reinvigorate your taste buds that all of a sudden natural whole healthy foods taste good.

我的意思是，哪怕世界上熟透的桃子，在吃了一碗水果圈之后也会尝起来发酸。

I mean but like even the ripest peach in the world is going to taste sour after a bowl of Froot Loops.

你的神经系统被彻底冲击了。

I mean you just so kind of whack your poor nervous system down.

有人看到我吃烤红薯，上面撒点肉桂，就会用一种看苦行僧的眼神看着我，觉得你能这样吃真了不起。

But you know so someone comes along and sees me you know just eating like a you know a sweet potato with some cinnamon sprinkled on or something and they look at me as if I'm like some aesthetic monk or something like that's great that you can eat that way.

我永远吃不了那种东西。

I can never eat that.

根本不可能，但他们没意识到，不不不不。

Like it just like there's no way but they don't realize no no no no.

如果你真的健康饮食，远离这些加工食品，你的味觉会突然发生变化，像苹果这样的普通健康食物也会变得很好吃。

If you actually eat healthy, if you stay away from this processed crap all of a sudden your palate will change and normal healthy foods like an apple will actually taste good.

对我来说，那个红薯真的非常甜、美味、棒极了，而像某些含糖早餐食品，如果不天天吃，就会觉得太甜得不舒服，当然，如果你天天吃，或许就能克服这种天生的抵触感。

I mean so that sweet potato to me is really sweet, delicious, fantastic and you know like some sugary breakfast here would just be unpleasantly too sweet unless of course I ate it every day and you know kind of overcame my kind of one's natural aversion.

这样一来，你就能两全其美。

And so then you end up with the best of both worlds.

这不仅是美味的食物，还能让你活得更久。

It's actually delicious food and you get to live longer.

这其实就是植物性饮食的精髓所在。

It's like you know that's what plant based eating is all about.

但你说得对。

But you're right.

如果你每隔一天就吃一个甜甜圈，你就永远无法摆脱那些被商业利益操控的味觉习惯。

If you kept, you know, if, you know, every other day you ate a doughnut, you would never be able to pull your palate away from those kind that kind of hijacking by commercial interests.

我想聊聊咖啡，因为这正是个完美的例子：这周说它有益健康，下周又说它有害，但它确实似乎有一些健康益处。

I want to talk about coffee, because that is like the perfect example of this week it's good for you, this week it's bad for you, yet it does seem to have some health benefits.

但我们怎么知道六个月后这些研究会出错，发现你其实喝得太多了，现在你可能会

But how do we know that six months from now it's going whoop, those studies were wrong, that it turns out you've been drinking too much and now you're going

死去？

to die?

在我的《如何不死亡》一书中，关于肝病、抑郁症和帕金森病的章节里，我讨论了咖啡对肝脏、心智和大脑的好处。

Well, mean, so in my chapters on liver disease, depression, and Parkinson's and How Not to Die, I discuss the benefits of coffee for liver mind and brain.

咖啡饮用者似乎寿命更长，总体癌症发病率也更低，但咖啡并不适合所有人，它可能加重胃酸反流、骨质流失、青光眼和尿失禁。

Coffee drinkers do seem to live longer have lower cancer rates overall but coffee is not for everyone, can worsen acid reflux disease, bone loss, glaucoma, urinary incontinence.

所以有些人群喝咖啡并不明智。

So there are populations of folks that it's not a good idea.

但总的来说，我并不推荐喝咖啡，不是因为它对大多数人不健康，而是因为每一杯咖啡都错失了喝更健康饮品的机会——比如一杯绿茶。

But bottom line, I don't recommend drinking coffee but not because it's unhealthy for most people but mainly just because every cup of coffee is a lost opportunity to drink something even healthier, a cup of green tea.

所以那实际上是一种更健康的饮品。

So that's actually a healthier beverage.

但归根结底，饮食是一种零和游戏，对吧？

But so basically food is a zero sum game, right?

这存在机会成本。

There's an opportunity cost.

我们放进嘴里的每样东西，都失去了摄入更健康食物的机会。

Everything we put in our mouth has lost opportunity to put something even healthier in our mouth.

那么咖啡是健康还是不健康？

So is coffee healthy, unhealthy?

那要看和什么相比了？

Well compared to what?

和可乐相比，非常健康。

Compared to Coca Cola, super healthy.

和绿茶相比，就不那么健康了。

Compared to green tea, no, it's less healthy.

任何食物都可以这么说。

The same thing can be said for any food item.

鸡蛋健康吗？

Are eggs healthy?

比起早餐香肠，绝对健康。

Compared to breakfast sausage absolutely.

比起燕麦片，那就差远了。

Compared to oatmeal not even close.

奶酪健康吗？

Is cheese healthy?

比午餐肉好，但不如花生酱。

Better bologna not as good as peanut butter.

我的意思是，食物并不是非好即坏，而是有更健康或没那么健康之分。

Mean it's just like I mean so foods aren't so much good bad as they are better or worse.

我们总可以努力在每一餐中选择更健康的食物。

We can always try to kind of move up the scale and eat healthier at every meal.

我喜欢你的观点，因为它不是非此即彼，正如你所说。

What I like about your message is it's it's not either or as you said.

我的意思是，有些人根本无法想象这辈子再也不吃披萨、冰淇淋或蛋糕。

I mean, there are people who can't imagine going through life never having a pizza or ice cream or cake ever again.

而且你基本上是说，你并不是永远不能再吃它了。

And and you're saying basically, it's it's not that you never have to have it again.

你只是不能每天都吃。

You just can't have it every day.

如果你大部分时间都吃得健康，带来的好处将是巨大的。

And and if you eat right most of the time, the benefits are tremendous.

迈克尔·格雷格曾做客我的节目。

Michael Greger has been my guest.

他是一名医生，也是《如何不死亡》一书的作者。

He is an MD and author of the book, how not to die.

而且实际上还有一本配套的食谱书。

And there's actually a companion cookbook.

这本书叫《如何不死亡》食谱，节目说明中提供了这两本书的链接。

It's the How Not To Die cookbook, and there are links to both of them in the show notes for this episode of the podcast.

迈克尔在采访中提到了几个网站，这些网站也列在节目说明中。

And Michael mentioned a couple of websites in the interview, and those websites are also listed in the show notes.

谢谢你，迈克尔。

Thank you, Michael.

非常感谢。

Appreciate it.

好的。

Alright.

再见。

Bye bye.

你曾经做过什么真正勇敢的事情吗？

Have you ever done anything really courageous?

当他们年轻时，一个被称为石狼的精英突击队五名成员曾反抗克雷特罗坎帝国的压迫统治，该帝国占领并主宰了银河系大多数宜居星球。

When they were young, the five members of an elite commando group nicknamed the stone wolves raged against the oppressive rule of the Crateroccan Empire, which occupies and dominates most of the galaxy's inhabited planets.

狼群为自由而战，但最终失败，留下无数尸体。

The wolves fought for freedom, but they failed, leaving countless corpses in their wake.

战败且心灰意冷，他们放下了武器，各奔东西，都希望在充满暴力与压迫的宇宙中找到一丝宁静。

Defeated and disillusioned, they hung up their guns and went their separate ways, all hoping to find some small bit of peace amidst a universe thick with violence and oppression.

在他们巅峰时期四十年后，他们各自努力求生，勉强维持生计，但一位旧友不会让他们放下过去，他们最深的敌人也不会。

Four decades after their heyday, they each try to stay alive and eke out a living, but a friend from the past won't let them move on, and neither will their bitterest enemy.

《石狼》是作家斯科特·西格勒创作的银河足球联盟科幻系列的第十一季。

The stone wolves is season eleven of the Galactic Football League science fiction series by author Scott Sigler.

你可以将它作为独立故事欣赏，也可以从第一季《新人》开始收听整个银河足球联盟系列。

Enjoy it as a stand alone story or listen to the entire GFL series beginning with season one, the rookie.

在你收听播客的任何平台搜索斯科特·西格勒，拼写为 S I G L E R。

Search for Scott Sigler, s I g l e r, wherever you get your podcasts.

嘿。

Hey.

我是《最长最短的时间》的希拉里·弗兰克，这是一档获奖播客，主题是为人父母和生殖健康。

It's Hillary Frank from The Longest Shortest Time, an award winning podcast about parenthood and reproductive health.

我们会讨论性教育、避孕、怀孕、身体自主权，当然还有各个年龄段的孩子。

We talk about things like sex ed, birth control, pregnancy, bodily autonomy, and, of course, kids of all ages.

但你并不需要是父母才能收听。

But you don't have to be a parent to listen.

如果你喜欢那些关于人际关系、令人惊喜、幽默又动人的故事，还有——你知道的——月经，那《最长的最短时间》就是为你准备的。

If you like surprising, funny, poignant stories about human relationships and, you know, periods, the longest shortest time is for you.

你可以在任何播客应用中找到我们，或者访问 longestshortesttime.com。

Find us in any podcast app or at longestshortesttime.com.

你有没有曾经希望自己更有勇气，多冒险一些，好奇如果自己更勇敢一点，人生会有什么不同？

Or have you ever wished you had more courage, took more risks, wondered how your life might be different if you were more courageous?

比尔·特雷斯勒就是一位非常了解勇气的人。

Well, Bill Treasurer is somebody who knows a lot about courage.

比尔是一位演讲者、顾问，也是多本书的作者，其中包括《勇气的力量：如何锻造脊梁、提升表现、取得成果》。

Bill is a speaker, consultant, and author of several books, including the book Courage Goes to How to Build Backbones, Boost Performance, and Get Results.

嗨，比尔。

Hi, Bill.

欢迎。

Welcome.

迈克，能再次和你交谈真是太好了。

Mike, it's so great to talk to you again.

那么，你如何定义勇气呢？

So how do you define courage?

我认为当我们想到勇敢的人时，会想到战争英雄，但勇气远不止这些。

I think when we think of courageous people, we think of, you know, war heroes, but but courage is much more than that.

你说得对。

You're right.

战争英雄有勇气，宇航员有勇气，消防员也有勇气。

War heroes have courage, and astronauts have courage, and firefighters have courage.

但同样，

But so does

一个偷车的少年，

a kid who steals a

17岁偷了车去兜风，这也是一种勇气。

car at 17 years old and goes for a joyride.

所以勇气可以被正确运用，也可以被误用。

So courage can be applied or misapplied.

它可以是适应性的，也可以是适应不良的。

It can be adaptive or maladaptive.

它可以是仁慈的，也可以是恶意的。

It can be benevolent or malevolent.

因此，勇气是在面对痛苦、恐吓，甚至机遇时，尽管感到害怕或不适，依然坚持做正确的事。

So courage is acting on what is right, despite being afraid or uncomfortable when facing situations of pain, intimidation, or even opportunity.

关键在于，即使害怕，依然采取行动。

The trick is that it acts despite being afraid.

通常，当我们面对一些令人恐惧的情境——有时这种恐惧是合理的——我们会逃避，或者经历战斗、逃跑或冻结反应，导致表现失常。

So normally when we have some fearful situation that we're facing and sometimes appropriately so, we run away from it or we'll experience fight, flight or freeze where we choke performance.

但勇气的标志在于，我们有意识地、主动地面对自己害怕的事物。

But the hallmark of courage is that we intentionally and purposefully engage with the thing that we're afraid of.

如果你能将道德感融入其中，选择做正确的事而非错误的事，那就更好了。

All the better if you can bring some morality to it by acting on what is right instead of what is wrong.

我认为，很多人认为勇敢的人是没有恐惧的，他们能做我做不到的事，因为恐惧阻止了我，却不会阻止他们。

Well, I think that a lot of people look at courageous people as having no fear, that that they can do things that I can't because fear stops me and it doesn't stop them.

你知道吗，这挺有意思的。

You know, it's it's interesting.

有个车贴。

There's a bumper sticker.

对吧？

Right?

你经常能在人们的卡车上看到，上面写着‘无所畏惧’。

You'll see it on people's trucks, and they'll say, no fear.

无所畏惧。

No fear.

好像这是一件好事似的。

Like, somehow that's a good thing.

我每次看到那个车贴，都会想，是啊。

I always when I see that bumper sticker, go, yeah.

没脑子。

No brains.

你知道，恐惧是必要的。

You know, fear is a necessary thing.

关于勇气的真相，这有点意思。

And the truth about courage, and this is kinda interesting.

天啊，当你处于勇敢的时刻时，你并不是没有恐惧。

Man, when you are in a courageous moment, you're not void of fear.

你充满恐惧，但你依然在害怕的情况下采取行动。

You're full of fear, but you're acting despite the fact that you are afraid.

所以，勇气并不是无所畏惧。

So courage is not fearlessness.

勇气是充满恐惧，但即便害怕，依然去做你害怕的事。

Courage is fearfulness, but doing the thing that you're afraid of despite being afraid.

当你在考虑做一件勇敢的事时，你感受到的恐惧，会不会其实有着真正的意义？也许，尽管这看起来很勇敢，但不仅可能有身体上的危险，还可能根本就是个愚蠢的决定。

The fear you feel when you're thinking of doing something courageous, might it not be serving a real purpose that that maybe, although this seems courageous, might also not just be physically dangerous, but might be a really stupid thing to do.

但在那一刻，你认为那是勇敢。

But in the moment, you think it's courageous.