女性健身专家：关于节食与锻炼你必须知道的事 | 斯蒂芬妮·埃斯蒂玛博士

但它确实锻炼了你的韧性、毅力，还有面对恶劣状况时的心理承受力。

But it does train your resistance, your grit, your mental capacity to withstand, you know, terrible things.

所以听完这场对话，每个听众都会变成专注的戴安娜。

So by the end of this conversation, everybody listening is gonna be a dialed in Diana.

那就是我的梦想。

I that is my dream.

好的。

Okay.

让我们实现我的梦想吧。

Let's my dream.

对。

Yeah.

首先，我们该来澄清一些误解。

First, we should start with debunking some of the myths.

没错。

Yes.

这个小信封里装着六个误区。

We've got six myths in this little envelope here.

好的。

Okay.

第一个是暂时限制碳水摄入，对于某些人群来说，这确实是个好主意。

So the first one is restrict carbs temporarily, and for certain populations, that's a wonderful idea.

如果你是患有二型糖尿病或多囊卵巢综合征的女性，暂时减少碳水摄入对改善胰岛素抵抗和葡萄糖代谢非常有效。

If you're a woman that has type two diabetes, or PMOS, something like that, a temporary clawback of carbohydrates is fantastic for improving insulin insensitivity, glucose disposal.

不过像低碳水饮食或者生酮饮食这类方法，我对它们在特定人群中的应用，以及作为短期过渡手段是非常认可的。但我觉得很多女性在开始执行生酮或低碳水饮食并成功减重后，往往会得出一个结论：哦，原来问题出在碳水上？

But diets like a low carb diet or a ketogenic diet, which I am a big fan of for certain populations and even for a temporary amount of time, I think what a lot of women did with the carbs is once they started losing weight on a keto diet or a low carb diet, they said, Oh, you know what the problem is?

就是碳水惹的祸。

It's the carbs.

我绝对不会再回头去吃碳水了。

I'm never going to go back.

但这样做有个问题。如果你生病了，比如得了细菌感染，去看医生，医生做了拭子采样，化验结果显示……

And the problem with that is that if you were sick, you had a bacterial infection, you went to your doctor, they did a swab, came in my pot, and they're like, You know what?

你得了细菌感染。

You have a bacterial infection.

我给你开点抗生素。

I'm going to give you a script for antibiotics.

你接下来十天按时吃药，然后回来复查，看看恢复得怎么样。

You're going to take it for the next ten days, and then you'll come back for a checkup, and we'll see how you're doing.

你照着做，按医嘱服药就行。

You do that, you follow the protocol, you take the medication.

我不觉得有谁听了会得出这样的结论：十天后为了不再生病，我得一辈子吃抗生素。

I don't think anybody listening, or at least I hope anybody who's listening, is not going to come to the conclusion at the end of those ten days, Do you know what I need to do to never get sick again?

我得一辈子吃抗生素。

I need to continue taking antibiotics for the rest of my life.

没人会这么做的。

No one is going to do that.

但不知怎么的，人们对碳水化合物却得出了一个不合逻辑的结论：以后再也不能吃碳水了。

But somehow, for carbohydrates, people made the illogical conclusion that you should never have carbohydrates ever again.

对于女性，我注意到这一点，相信我们之后会谈到我的第一本书《Betty Body》。

And for women, what I noticed so I'm sure we'll talk about, my first book, The Betty Body.

我在书里提倡短期内采用低碳水、高蛋白的饮食方式。

I advocate for a lower carbohydrate, a higher protein diet in there, but for a transient amount of time.

对吧？

Right?

直到你达成目标——改善代谢问题、减掉一些体重，或者让月经更规律。

Until you achieve the goal of reversing metabolic issues, or losing some weight, etcetera, improving your period.

我们还发现，这种饮食能帮助调节月经周期。

That's another thing that we actually see is menstrual cycle regulation.

但如果你长期这样吃，就会像很多女性一样，影响甲状腺功能。

But if you stay here too long, you're thyroid, like so many women.

甲状腺功能出问题会有什么表现或后果？

What's the symptom or the consequence of your thyroid being malfunctioning?

是的，你会总是觉得冷。

Yeah, I would say you're always cold.

你的手总是冰凉的。

So your hands are cold.

你一直觉得冷。

You're always cold.

月经量可能会特别大。

You might have very, very heavy bleeding.

在经期的头三到七天，也就是你来月经的那几天，头发会大量脱落。

So your menstrual cycle during your bleed week, so that first three to seven days, let's say, when you're on your period, hair shedding.

头发真的开始掉下来。

So hair starts to actually fall out.

头发对生存根本不是必需的。

Hair is not necessary at all for survival.

当你摄入的热量不够，或者宏量营养素失衡时，身体就会优先舍弃那些对生存无关紧要的部分。

So when you don't have sufficient calories or sufficient balance of macros, your body is going to sacrifice the things that don't matter at all to your survival.

很多女性都会发现，头发开始明显脱落。

And a lot of women will start to say hair shedding comes out.

典型的迹象是眉毛外侧三分之一的部分。

The classic sign is the lateral third of the eyebrow.

我们也会看到眉毛外侧三分之一开始脱落。

We start to see the lateral third of the eyebrow start to fall out as well.

你所说的外侧三分之一是指什么？

What do mean the lateral third?

就是眉毛最外边的那三分之一。

The outside the outside third of the eyebrow.

对大多数人来说，眉毛的尾部也会变得特别稀疏、细弱。

So the tail for most people of their eyebrows starts to get really sparse and thin as well.

虽然有很多常见的表现，但我们需要碳水化合物——不是为了甲状腺，而是为了情绪、睡眠，甚至健身时的表现。

There's lots of common signs and symptoms, but we need carbohydrates, if not for the thyroid, but for our mood, our sleep, even performance at the gym.

说实话，我并不是每次训练前都能吃东西。

In the vein of transparency and honesty, I don't always get to eat before I train.

但到了周末，如果我吃了面包、煎蛋，或者好好吃顿早餐再去训练，那真是提升表现的利器。

But on the weekends when I do, and I have some bread and I have some omelettes, or I have my breakfast and I go and train, fantastic performance enhancer.

很多女性不敢多吃碳水，怕会发胖。

A lot of women are scared to consume more carbohydrates because they think it's going to make them fat.

这其实跟所谓的碳水-胰岛素肥胖模型有关，但这个理论现在基本已经被推翻了。

And this really comes down to the CIM, or carbohydrate insulin model, of obesity, which has largely been disbanded.

目前几乎没有证据还能支持它。

There's not a lot of evidence to support it anymore.

但网上有很多人会吓唬你，说如果你吃碳水，血糖就会飙升。

But there's a lot of people online that will scare you and think, well, if you have carbs, your glucose levels might spike.

他们常常把这说得像是世界上最糟糕的事一样。

And that, you know, the way that it's often presented is that is the worst thing that ever could happen to you.

不过，碳水吃太多确实也不好。

But there's such a thing as too many carbs.

没错。

Correct.

对。

Yes.

我觉得问题不在于碳水化合物本身有问题。

I think that the problem is not that the carbs were the problem.

真正的问题是碳水吃得太多，脂肪摄入过多，总热量超标。

It's the overconsumption of carbs, the overconsumption of fat, the overconsumption of of total calories.

所以你是说，关键在于热量？

So it's defined by calories here?

对。

Yes.

明白了。

Okay.

没错。

Yeah.

下一个是什么？

What's the next one?

你文件夹里的下一个误区是什么？

What's the next myth in your folder?

哦，这个。

Oh, this one.

我特别喜欢这个。

I love this one.

这个是说女性会练得肌肉发达。

This one is women getting bulky.

很多女性还是担心，如果她们开始进行渐进式超负荷训练——比如举重、增加训练量，做更多组数或更多次数——就会变得肌肉发达。

Women are still scared that if they engage in a program of progressive overload, which is to say that maybe you are lifting heavy weights, maybe you are doing more volume, meaning you're doing more sets or more repetitions, that somehow you are going to bulk up.

好像她们一练就会变成健美选手那样。

As if to say that they're going to start looking like a physique competitor, a bodybuilder.

这就好比说，你只是去超市买个菜，就会变成刘易斯·汉密尔顿，直接当上F1车手了。

It is the equivalent of saying, Well, if you drive to the store to get some groceries, that you are going to be on par with Lewis Hamilton, and you're going be a Formula One driver.

对于百分之九十七到九十八的女性来说，根本不可能练得肌肉发达，因为她们的激素环境根本不支持。

It's just almost impossible for I'm going say ninety seven percent to ninety eight percent of women don't have the hormonal environment to bulk.

确实有极少数基因特别好的例外，但绝大多数女性是根本不可能练得肌肉发达的。

There are a few genetically gifted outliers that absolutely can, but for the most part, women cannot bulk.

我的睾酮水平没你那么高。

I don't have as much testosterone as you do.

你比我多个十到二十倍呢。

You have like 10 to 20x more than I do.

所以就算我们练得一样，我也永远不可能长出像你那么多的肌肉。

So even if we train the same way, I'm never gonna be able to put on as much muscle mass as you.

但女生还是可以抱抱幻想的。

But a gal can continue to dream.

对吧？

Right?

我还可以继续抱有希望。

I can continue to hope.

所以长肌肉这事，根本没那么回事。

So bulking up, it's not a thing.

不过我要说的是，有些人刚开始举铁的时候，确实会感觉身体变厚实了一点，对吧？

What I what I will say though, actually, what I will say is some people, when they do start lifting weights initially, they will start to feel a little thicker, right?

因为肌肉有点肿胀。

Because the muscle's a little bit more swollen.

肌肉上面通常还有一层脂肪。

There's also a layer of fat that usually sits on top of the muscle.

所以当你开始减脂时，肌肉就会慢慢显现出来。

So as you begin to lose body fat, your muscles will begin to poke through, let's say.

但有时候，人们觉得变壮了，其实就是这个原因。

But sometimes that's why people will feel bulk.

他们会说：‘我刚开始练，后来就停了，因为怕越练越壮。’

They'll say, oh, started and I stopped because I was getting bulky.

其实只是肌肉下面有点肿胀或发炎而已。

It's just a sort of a swelling or an inflammation, let's say, of the muscle underneath.

明白了。

Okay.

对。

Yeah.

哦，长时间禁食啊。

Oh, long fasts.

我也得承认，我以前也是这么想的。

So I will call myself out here as well.

我曾经以为这才是关键。

I used to believe that this was the key.

那时候我正处在‘瘦胖子索菲亚’和‘驱魔艾米莉’的阶段，觉得禁食越久，摄入的热量越少，体重就能降得下来。

And this was when I was in my Skinny Fat Sophia era, when I was in my Exorcist Emily era, where I thought that the more you could fast, the less calories you could take in, and you could lose weight.

你得确保自己摄入足够的热量。

You want to make sure that you have total sufficient calories.

别吃太多，但也不能吃得太少。

You don't want to over consume calories, but you also don't want to under consume them either.

但禁食并不能教会你，不禁食的时候该怎么吃。

But fasting doesn't actually teach you how to eat when you are not fasting.

对吧？

Right?

所以我觉得很多人太依赖长时间禁食了。

So, I think that a lot of people overly rely on long fasts.

我说的长时间，指的是二十小时、二十四小时、三十六小时，甚至七十二小时这种连续好几天的禁食。

So, when I say long, I would say twenty hours, twenty four hours, thirty six, seventy two, like these really multi day fasts.

如果我摄入的热量比你少很多，长期下来，我受到的负面影响会比你更大。

If I start eating a lot less calories than, let's say, you do, I'm going to have, over the long term, more detrimental effects than you might.

为什么呢？

Why?

女性的身体对营养摄入是否充足特别敏感，因为身体要判断这个月是否适合怀孕。

The female body is just more sensitive to whether nutrients are coming in or not, so that we can figure out whether or not we want to direct our energy to being able to get pregnant that month.

我们来看卵巢里线粒体的密度，每个卵细胞大约有十万条线粒体。

Our ovaries, when we sort of look at the density of the mitochondria in them, it's something like 100,000 mitochondria per oocyte, like per cell.

所以它们一直在监测身体环境，判断现在是否适合怀孕。

So, they're constantly scanning the environment to see whether it's safe for a woman to get pregnant.

如果你一直禁食，就可能向身体发出错误信号，让它觉得现在是饥荒时期，不该排卵——因为万一怀孕了，也没足够营养养活你和孩子。

And so, if you're fasting all the time, you run the risk of sending a signal that it's not safe, that these are famine conditions, and that you should not be producing an egg because that would be terrible because if you got pregnant, there's not enough food to feed you or the baby.

所以身体会停止月经，以此来阻止你怀孕。

So it shuts off your menstrual cycle as a way to stop you having a baby.

对。

Yes.

你当然还可以禁食，但我更推荐的做法是，睡前两三个小时就别再吃东西了。

So you can still fast, but the way that I like to fast is sort of pull the food, you know, call it two to three hours before you go to sleep.

到那时候就停止进食，然后睡上八九个小时。

That's when you cut off the food, you sleep for eight or nine hours.

这样算下来，大概就是十到十一个小时的禁食。

That's like a ten hour, eleven ish hour fast.

第二天早上醒来，再吃早餐。

And then you wake up in the morning, and you eat.

很多女性往往会过度延长禁食时间。

What often happens is women try to push.

她们早上喝杯咖啡，然后试着把进食时间推迟到十一点甚至中午。

They'll have a cup of coffee in the morning, and then they try to push their eating window, let's say, to 11:00 or noon.

结果呢，这么说吧，会变得更难一些。

And that ends up, well, it becomes more difficult, I'll say it that way.

在这么短的进食时间内，要吃够足够的热量、蛋白质、碳水和脂肪，确实不容易。

It becomes more difficult for you to get in sufficient calories, sufficient protein, sufficient carbohydrates and fats in a restricted eating window.

明白了。

Okay.

这其实跟一个常见的误解有关。

So this is related to the bulky myth.

很多女性不敢举重， partly 是因为从来没试过，觉得陌生。

I think a lot of women are scared of lifting heavy, partially because they've never done it, so it's foreign.

另一个原因呢，是担心受伤——说实话，这个顾虑确实有道理。

And I think that the other reason that women are scared of lifting heavy is they're scared of getting injured, which, to be fair, is a valid concern.

在社交媒体盛行的今天，它既能带来好处，也可能成为传播错误信息的渠道。

I think that in the era of, you know, again, social media can be a blessing and can be the greatest thing ever, and sometimes it can be a vehicle for misinformation.

现在我们总听到‘肌肉妈妈’、‘大力举重’这些说法。

And I think now we hear muscle mommies and lifting heavy.

我觉得，至少在我这个年龄段——四十多岁、五十多岁、九十年代长大的那批女性——看着凯特·莫斯那样的身材长大，要让一个平时习惯用有氧器械锻炼的女性，突然转向自由重量区、硬拉区，甚至只是换个器械，都会觉得特别有压力。

And I think that for women, at least in my cohort, you know, forties and fifties who grew up the 90s, the Kate Mosses, and asking a woman who is very comfortable with a cardio machine as her vehicle for exercise to now move into the free weight section of the gym, the dead lifting platforms, even the machines, can feel really intimidating.

其实有很多方法都能帮助你增长肌肉。

So there are lots of different ways that you can build muscle.

不一定非得用大重量。

It doesn't have to just be heavy.

你还可以通过其他方式逐步增加肌肉负荷，比如每次锻炼都保证足够的强度和投入，不管是用中等重量、增加组数，还是缩短休息时间，让训练密度更高，身体更疲劳。

There are other ways that you can progressively overload the muscle, which is to say that you are applying sufficient intensity and effort every single time, whether it's heavy weight or it's more volume, or you're increasing the density of your workout, meaning you take less rest, so you're a little bit more tired.

说白了，让训练变得更难的方法有很多。

Like, you can there's a lot of different ways that you can make a workout harder.

不一定要靠大重量。

It doesn't always have to be heavy.

明白了。

Okay.

是的。

Yeah.

重量级的。

Heavy.

这个，这个不错。

Oh, this one this one's good.

这是运动后的补充。

This is post workout fueling.

以前我们总以为，运动完必须在十五分钟内喝下蛋白粉。

We used to think that you only had fifteen minutes to knock back a protein shake.

对吧？

Right?

运动完之后。

After you've done a workout.

运动完之后，因为身体需要补充糖原，还得启动肌肉蛋白合成。

After you've done a workout, because you need to replenish the glycogen, and you have to start muscle protein synthesis.

但我认为，这种说法大体上是不对的。

And I would say that this is largely false.

你的肌肉合成蛋白质的能力并不仅仅局限于运动后那十五到三十分钟。

Your muscle protein synthesis is not just limited to the fifteen or thirty minutes that are immediately after the workout.

对吧？

Right?

你的肌肉在接下来的十到七十二小时里，会持续建造蛋白质合成工厂，具体时长看你平时训练的程度。

Your muscles are building little protein factories over the next, depending on how trained you are, ten to seventy two hours in some cases.

只要你全天摄入足够的蛋白质和总热量，二十四小时内安排好就行，完全没问题。

As long as you are getting sufficient, again, total protein over the course of the day, total calories over a twenty four hour period, Totally fine.

明白了。

Okay.

是的。

Yeah.

哦，运动前的营养补充。

Oh, pre workout fueling.

好的。

Okay.

我觉得理想情况下，每个人锻炼前都应该吃点东西。

I would say in an ideal world, everyone would have some food before they train.

吃一点蛋白质，再加点碳水，让血糖稍微升起来，给锻炼提供一些能量。

So a little bit of protein, a little bit of carbs, just to start raising some blood sugar to have some available substrate for the workout.

但我这一周大部分时间都不这么做。

I don't do this most of the week.

我平时工作日锻炼都是早上六点左右去健身房。

So, when I work out during the week, I'm typically at the gym around six ish in the morning.

我不太喜欢早上这么早吃东西的感觉。

And I like the way that it feels when I eat that early in the morning.

吃下去之后，胃里就像压了块砖一样。

And it sort of feels like I have a brick in my stomach.

所以我一般会用生酮物质来补充能量。

So what I typically do is I will fuel with ketones.

我锻炼前都会吃生酮产品。

I have ketones for my workout.

等我回到家，才会吃正餐。

And then when I get home, that's when I have my big meal.

所以你锻炼前会先补充酮体？

So you have ketones before you do a workout.

对。

Yeah.

为什么呢？

Why?

如果不吃东西，酮体其实是身体自己产生的一种能量来源，对吧？

In the absence of food, I would say that ketones are fuel that your body produces ketones, right?

这是身体本来就懂得怎么利用的能量。

It's a fuel that your body already knows what to do with.

尤其是针对大肌群训练的时候。

Especially when it's a big muscle group.

比如你练腿或者练背，它能帮你维持神经系统的驱动力，让你坚持下去。

So if you're doing a leg day, let's say, or a back day, it provides you with the neural drive to continue going.

所以你就进入了那种交感神经活跃的状态。

So you get into that sort of sympathetic state.

对。

Mhmm.

我也最喜欢青苹果味。

That's my favorite flavor too, the green apple.

我孩子踢足球前也吃青苹果。

My kids have the green apple before their soccer too.

我是这家公司的联合创始人，品牌是 hashtag ad。

I am a co owner of this company, hashtag ad.

没错。

Yes.

我得说，我得

I have to I

得先做个免责声明。

have to disclaimer that.

是的。

Yes.

会有人来找我的。

Someone's gonna come to me.

对。

Yeah.

理想情况下，我们会在锻炼前吃点东西，但现实是，我周末根本做不到，那是另一回事。

So in an ideal world, we would fuel before we work out, but my the constraints that I have in my life is that I just can't in the weekend, different story.

我可以睡晚一点。

I can wake up later.

我可以和孩子们慢慢喝杯咖啡，吃个早餐，再去健身房。

I can have a long coffee with my boys, you know, have breakfast, head to the gym.

而且我知道，只要我吃了东西，我的健身表现就会

And then, you know, I always know that when I do have food, my performance is

更好。

better in the gym.

好很多。

Better.

每次都是百分之百。

Always a 100% of the time.

那咱们聊聊你在健身房做什么，为什么这么做吧。

So let's talk about what you do in the gym and why you do it.

因为你明显非常重视肌肉训练。

Because you you clearly got a big focus on muscle being important.

是的。

Yeah.

我经常和很多女性一起训练。

I train with lots of women.

今天早上我还和一位同事乔治一起练了。

I actually trained with a colleague of mine this morning called George.

她经常跑去有氧区。

She often goes off into, like, the cardio section.

对

Mhmm.

她也会练肌肉，做一些力量训练，而我则偏向另一边，就是那种

And she does muscles as well, some some resistance training as well, and I go off in the other direction to, like, the, you know

力量训练区

The platforms.

是的

Yeah.

没错

Yeah.

像那种男性通常更喜欢的器械区

Like the men the stuff that men typically gravitate towards.

是的

Yeah.

我想知道，你觉得所有女性在健身房里都该做些什么？

And I'm wondering what you think all women should be doing in the gym.

比如说，如果你考虑一个七天的训练计划，嗯。

Like, is there if you think about a seven day workout regime Mhmm.

你觉得这七天里怎么安排最合理？

What do you think is optimal in those seven days?

对。

Yeah.

我想先回应一下你刚才说的那句话，然后再回答你的问题。

There is I do wanna I do wanna call out something you just said, and then I'll answer your question.

是的。

Yeah.

你刚才说，你去的是男性常去的区域，做的是男性常做的动作。

You just said, I go to the area that typically men go to, and I do the exercises that men typically do.

但只是因为深蹲、硬拉、推举和引体向上多由男性完成，并不意味着这些是男性专属的运动。

So just because squats and dead lifts and presses and pull ups are typically done by men doesn't mean that those are male exercises.

这些都是基础的人体动作模式，男女都能从中受益。

Those are fundamental human, you know, motor patterns that both men and women can benefit from.

但你说得对，确实更多男性在做这些动作，他们也更习惯这么做。

But to your point, there is typically more men doing those things that are more comfortable doing those things Mhmm.

而有些人呢，比如，嘿。

Versus someone who's like, hey.

我就能弄明白爬楼机怎么用。

I can figure out how a StairMaster works.

我直接上去，一练就是三十五到四十分钟。

I'll just get on this thing, and I'll be on here for the next thirty five or forty minutes.

对吧？

Right?

我也超爱爬楼机。

I love the StairMaster.

我也特别喜欢爬楼机。

I love the Stairmaster too.

这简直就是一种特别的折磨。

It's a special kind of torture.

这很棒。

It's great.

好的。

Okay.

至于我觉得人们该怎么做，如果她能每周进行三到四次力量训练的话

So in terms of what I think people should be doing, if she can aim something like three or four days a week of strength training

对。

Yeah.

最好是上下肢交替训练。

It would be alternating upper body and lower body.

然后我们得考虑哪些肌群要一起练。

And then we would be thinking about what muscle groups are we gonna be working together.

是拉的动作还是推的动作？

Is it a pull or push?

对。

Yeah.

所以这个呢，我觉得是

So this is, I think What

这是什么？

is this?

这是我即将出版的书《一无所有》里的内容，其实书名的意思是我们不该失去什么。

This is from, my book, my upcoming book, called Nothing to Lose, actually, because we shouldn't be losing.

我们该努力去获得。

We should be trying to try to be gaining.

这些是我希望女性关注的肌群，尤其是当你们的目标是改善体型、塑造有曲线的身材时。

And these are the these are the muscle groups that I want women to be thinking about if their goal is body composition, and they are trying to build a body that has curves.

局部减脂做不到，但局部增肌完全可以。

You can't spot reduce, but you can definitely spot build.

你完全可以把曲线加在以前没有的地方。

Like, you can put curves where, you know, they weren't before.

所以我在书里列出了我认为女性应该重点锻炼的肌群，帮助塑造更明显的沙漏型身材。

So what I've done in the book is I've outlined muscle groups that I think women should be focusing on in order to help develop in more of an hourglass figure.

我们从上半身开始，首先是三角肌，也就是你的肩膀部位。

So we have starting at the top, we have the deltoid muscle group, which your these are your shoulder.

我喜欢管它叫‘面包团’。

I like to call these your bread buns.

它们位于肩膀两侧，叫做侧三角肌。

So they're sitting on the side of your shoulder, the lateral delts.

再往下是背部肌肉，特别是背阔肌。

Below that, we'll have the back muscles and the lats in particular.

我把背阔肌叫做‘天使之翼’，因为它们能让背部变宽，形成倒V型。

I like to call the lats our angel wings because we have you know, it helps sort of create that v as the back widens.

这样会让腰部看起来更纤细。

You have a the appearance of a slender or slimmer waist.

再往后是臀部肌肉。

Moving posteriorly, have glutes.

臀部其实由三块肌肉组成。

So there's three muscles that make up the glutes.

分别是最大肌、中肌和最小肌，也就是臀大肌、臀中肌和臀小肌。

It's max, mid, and min, glute maximus, glute medius, glute minimus.

接下来是内收肌群。

And then we have the adductor group.

就是大腿内侧的那些肌肉吗？

Which is the insides of the legs?

是大腿内侧的肌肉。

It's the inner thigh muscles.

对。

Yep.

最后一个，或者说更广泛一点，是盆底肌，也就是核心肌群。

And then the last the last one is the the pelvic floor, or may more broadly, we'll say the the core muscles.

如果我是女性，想锻炼你刚才提到的这五组肌肉，我需要知道些什么？

So what do I need to know if I'm a woman and I'm thinking about building this these five muscles that you've highlighted here?

在训练方式上，有什么需要注意的？关于如何练出这些肌肉，常见的误解有哪些？

Are there as it relates to how I should be training and the big misconceptions about how to train to build this

是的

Yeah.

我需要知道什么？

What do I need to know?

对于这些肌群，你每周每组肌肉大概需要做10组训练。

For these muscle groups, you probably should be hitting something like 10 sets of exercises per week per muscle group.

好的

Okay.

如果我做四次臀桥，对。

So if I do four hip thrusts Mhmm.

那就是一组四次。

That is one set of four.

没错。

Correct.

这样能锻炼到我的臀部。

And that's gonna help my glutes.

对。

Correct.

所以你的意思是，我每周每组肌肉要做十组训练？

So you're saying that I should be doing 10 sets a week.

每周每个肌群十组。

Per muscle group per week.

是的。

Yeah.

其实也没多少。

That's not actually that much.

确实不多。

It's not that much.

对。

No.

所以我之前才说每周练两次，那些女性常说：‘我啊，就只能练两次。’

And this is why I was saying before the two times a week that the ladies that are like, I just have I just have two.

我能给你的就这些了。

That's all I that's all I can give you.

只要你把肌肉练到快力竭，依然能取得惊人的效果。

You can still have incredible results as long as you are taking the muscle close to muscle failure.

也就是说，你已经没法再完成一次标准动作了。

Which is to say that you can no longer perform the repetition anymore.

你不必练到完全力竭，只要留一到三次的余力就够了。

You don't have to take it to failure, but as long as it's one to three repetitions from failure.

你只需要做到这一步。

That's all you need to do.

说起来简单，‘你只需要做到这一步’。

And now, know, it's simple to say that's all you need to do.

但真要做起来会很难，因为你很快就会发现自己的活动范围变小了。

It's gonna be very difficult for you to do that, because you are going to start noticing your range of motion.

你完成动作的幅度会明显受限。

Like your ability to do your range of motion is gonna be limited.

你会开始注意到，每次动作的速度在慢慢变慢。

You're gonna start noticing the velocity of the repetition is starting to slow down.

你推动重量的能力，会越来越吃力。

So your ability to sort of move the weight through space is gonna start slowing down.

即使你手里拿的只是10磅或15磅的重量，主观上也会觉得它像20磅、25磅那么重。

You're gonna subjectively even though you can see that you're holding like a 15 pound or 10 pound weight, it's gonna start feeling like 20 or 25.

你对重量的感知，会越来越重。

Like, your subjective perception of the weight is gonna be, increasing.

如果你要打分的话，从1到10，你会觉得自己已经用了八九分的力气。

You know, if you were to rate it out of 10, you would rate your effort, like, eight or nine out of 10.

男性和女性因为身体结构不同，是不是应该做稍微不同的动作？

And and men and women, because they have different anatomies, should be doing slightly different exercises?

我觉得这更多取决于个人喜好和目标。

I think that that's more a matter of preference and goals.

但我的身体结构和你的身体结构，是一样的吗？

But is my anatomy and your anatomy the same?

我们的身体结构并不一样。

Our anatomy is not the same.

没错。

No.

当我们考虑动作方式时，比如你和我一起做深蹲，或者一起做弓步，看起来会有些不同。

So when we think about the way that we move through, let's say if you and I were to squat together, or you and I were to lunge together, there's gonna be some differences in terms of how we look.

我们来拿几个道具演示一下。

And so we'll pull up some props here if we can.

这是女性的骨盆。

So this is a female pelvis.

这个小家伙今天不太想站稳，这是男性的骨盆。

And this is this little guy who doesn't want to stand up today is a is a male pelvis.

对比一下，女性的骨盆更宽，也更浅。

So when we sort of look at the difference between them, the female pelvis is wider and it's more shallow.

男性的骨盆则更窄。

The male pelvis is more narrow.

如果我们把骨盆看作一个管道，女性的形状会更接近心形。

And the reason that we have more of this sort of if you sort of look at the tube, this looks like a little bit more like a heart shape.

而男性的则更偏向椭圆形。

And this looks a little bit more like an oval shape.

这种差异是为了让婴儿能够顺利通过产道。

And the reason for that is to allow a baby to pass through.

这一点非常重要，因为它会直接影响我们膝盖和脚踝所承受的压力。

Why this is so important is this is going to shape the stressors that happen in our knees and our ankles.

特别是我们有一个叫 Q 角的结构，我想我这里有示意图。

So in particular, we have something called the Q angle, which I believe I have a Yeah.

我有个东西。

I have something.

对。

Yeah.

没错。

Yeah.

这就是Q角。

So here is the Q angle.

Q角的测量方法是从髋骨前上棘画一条线到膝盖骨，再从胫骨结节画一条线向上延伸。

So what a Q angle is, is basically you take a measurement from the hip and you draw it all the way down to the kneecap or the patella, and then you take like another little line from the tibial tubercle and and draw it upward.

这部分主要是说给对解剖感兴趣的朋友听的。

So that's just for all the nerds that are listening.

具体来说，就是从髋骨前上棘到膝盖骨，再连接到胫骨结节。

If you want to measure this, it's the anterior superior iliac spine all the way down to the patella, and then the tibial tubercle.

女性的骨盆更宽，所以股骨必须更明显地向内倾斜。

And what you'll see for women here in pink, because the pelvis is wider, the femur has to more aggressively come in medially.

它需要更靠近身体中线。

It has to come more to the center.

因此，相比男性，女性更容易出现膝内翻，也就是膝盖更容易靠在一起。

So this makes women, when we compare women and men, it makes us more knock kneed, which just means that the knees are coming more together.

这会直接影响我们所有的动作方式。

So this is gonna impact literally every how we move.

所以这会影响我们走路、跳跃、深蹲、弓步和跑步的方式。

So it's gonna affect how we walk, how we jump, how we squat, how we lunge, how we run.

因此，女性有必要了解自己身体的特殊性，因为很多训练指导其实都是基于男性骨盆设计的。

And so it's important to for women to understand how we're different because often the cueing and the instruction that women get are sort of very they're based off of a male pelvis, let's say.

结果我们就容易觉得深蹲不舒服，弓步也不舒服。

And so we can run into feeling like squats are not comfortable, that lunges are not comfortable.

甚至开始回避这些动作，以为它们根本不适合自己。

Or we start to even shy away from some of these motions because we don't think that they're meant for us.

你只需要学会调整训练方式，让身体在运动时能更好地应对这些剪切力。

You just need to know how to adapt your training so that you can support some of those sheer motions as you're moving.

因为当女性做弓步或深蹲时，膝盖下压的过程中，内侧往往承受更大的剪切力。

Because what ends up happening for women is as we are, let's say, lunging or squatting, as the knee comes down, we will start to see more shear forces being placed through the medial or through the inside part of the knee.

对吧？

Right?

这就让女性更容易出现韧带损伤。

So that puts us at a greater risk for ligamentous injuries.

在膝盖里，最值得关注的是前交叉韧带，也就是我们常说的ACL。

So in the knee, the big one is the ACL that we often worry about.

当你感到疲劳时，要留意膝盖容易向内塌陷。

So as you're getting tired, you need to be aware that you're going to have a tendency for that knee to come in.

膝盖内收本身没问题，只要周围的肌肉能有效支撑它就行。

And there's nothing wrong with the knee coming in as long as you have muscles that can kind of support it.

如果我从后面抓住这里，大家就可以想象一下这种叠加的效果。

If I were to grab this back here so we can sort of think about superimposing it.

如果我们看这条腿，负责控制髋部运动的肌肉主要是臀肌。

If we were to look at the the leg here, the muscles that are gonna be helping to control the way that the hip moves are the glutes.

你有臀大肌，但特别重要的是臀中肌，常被称作‘上层支撑肌’，它能帮助股骨抵抗向内拉的力量。

So you have the glute max, but in particular, the glute medius, which is often called like the upper shelf muscle, that's actually gonna help the femur or counteract the femur being pulled inwardly.

对。

Yeah.

所以我们女性确实有独特的解剖结构差异，需要了解这些，才能有针对性地训练，提升我们的活动能力和关节稳定性。

So we do have different anatomical differences that women need to be aware of so that we can bias training that will provide mobility and stability for us.

所以这也是为什么，虽然臀部穿牛仔裤看起来很棒，但更重要的是，它们为脊柱、膝盖、脚踝，甚至整个身体提供了关键的稳定性支持。

So that's another reason why I mean, yes, glutes look amazing in jeans, but it's also because they are providing such a driving force of stability for the spine, for the knees, for the ankles, literally for the entire body.

那也就是说，男性和女性深蹲时应该用不同的方式吗？

And so with squatting, men and women should squat differently?

是的。

Yeah.

并不是所有女性和男性深蹲的方式都必须不同。

Not all women and men should squat differently.

有些女性完全可以用传统的动作要领来深蹲。

There are women that can squat in the sort of traditional cueing.

你能给我演示一下吗？

Can you show me this?

可以。

I can.

对。

Yeah.

我得把鞋脱了，不过我没问题。

I'll have take my heels off, but I'm happy to.

对。

Yes.

现在就做吗？

Do wanna do it now?

好啊。

Sure.

嗯，行。

Yeah.

好的。

Okay.

我们开始吧。

Let's do it.

那你跟我说说，男女的解剖结构差异是怎么影响深蹲方式的？

So tell me how the anatomy of a woman and a man determines how we should be squatting.

首先，你得去尝试，找到自己最舒服的方式。

So I'll say first that you have to play and see what feels good for you.

有些女性确实可以做到标准的深蹲。

So there's gonna be some women that are gonna be able to squat.

就像我马上要给你们的那些常见指导一样。

Just like the traditional cues that I'm about to give you.

大多数女性会觉得双脚稍微分开一点的深蹲更舒服，我来演示一下。

Most women prefer a little bit of a wider squat, and I'll show that.

通常我们被教导的深蹲姿势是双脚与肩同宽，脚尖朝前，然后往下蹲，但我发现我根本蹲不下去。

So the typical squat that the way that we're often cued is feet are hip width apart, toes facing forward, and then we're gonna come down, and then I'm just like, I can't actually get.

这时候我的胸部已经开始塌陷了。

I'm trying I'm collapsing my chest at this point.

对女性来说，很多人发现把双脚站得更开一点，脚尖稍微往外转，会舒服很多，也更容易做到你刚才展示的那种深度。

So for women, what a lot of women find is more comfortable, and they can actually get the range of motion that you just demonstrated, is taking your feet a little bit wider, and then you're gonna turn the feet out.

因为女性的股骨通常更向内旋转，当脚往外转的时候，就能避开这个限制，顺利蹲到底。

So because the female femur tends to sit a little bit more spun inwards or internally rotated, now with this external rotation, we can just get by all of that, and we can come all the way down into a squat.

所以我们就可以停在这儿。

So and we can hang out here.

如果你愿意，咱们接下来的播客都可以这样进行。

Like, I can we can probably do the rest of the podcast like this if you'd like.

我更不想这样。

I'd rather not.

我也不太想这样。

I'd rather not.

明白。

Yeah.

所以这就是深蹲的要点。

So so that's the squat.

关于深蹲，男女之间还有其他需要注意的差异吗？

Is there anything else I need to know about the squat, the the variance between men men and women with squatting?

还有一点你可以考虑，不管是双脚深蹲、弓步，还是单腿分腿蹲，当女性下蹲或减速时——这一点对你来说也同样适用。

The other thing that you can think about, whether it's a squat with two feet or a lunge or a split squat with one, is with a woman, when she's coming down, when she's decelerating, like she's coming down into the lunge or into the split squat, everything and your this is true for you as well.

所有部位都会向内旋转，股骨、胫骨都在往里收，脚也会往内侧翻，足弓会变平，这叫足内翻。大家总说这不好，但其实你得靠这个来让身体像弹簧一样受力。

Everything is gonna be internally rotating, so the femur, the leg bone is coming in, the tibia is coming in, the foot on the inside, you're actually rolling onto the you're flattening out the arch, it's called pronation, which everybody says is a bad thing, by the way, but it's you need it to be able to load the spring.

对女性来说，如果你我用同样的腿往前蹲，你可能会注意到，我下蹲时膝盖会往里偏一点，而你的膝盖则保持得更直一些。

And then for women, like, you and I were to squat with the same leg forward, you'll probably be able to see that as I'm coming down, like, my knee come my knee tracks a little bit inward versus yours stays a little bit more straight.

这完全没问题。

There's nothing wrong with that.

关键在于，你的髋关节稳定肌有没有足够的控制力，来避免膝盖承受过大的剪切力。

It's just a matter of whether or not I have sufficient control with my hip stabilizer muscles in order to make sure that I'm not putting excess shearing forces on the on the knee.

所以你需要加强髋部稳定肌的训练？

So you need to strengthen your hip stabilizer?

对的。

Yep.

明白了。

Okay.

海滩。

The beach.

我之前读到过一篇关于女足世界杯的文章，说在世界杯开赛前，有大约十二名球员遭遇了前交叉韧带损伤。

Because I I read something about think it was about the World Cup, the Women's World Cup, where they said that it was something like twelve women had got ACL injury injuries in the lead up to the World Cup.

是的。

Yeah.

所以我们来想想为什么会这样，通常都是因为运动员太累了。

So when we're thinking about why that happens, it usually happens when the athlete is tired.

如果是在世界杯备战期，他们很可能训练过度，恢复不够，结果有一天训练时，她只是踩错了一步。

So if it's leading up to the World Cup, they've probably overtrained, they're not recovering, and then it can be just that they're training one day, and she takes a weird step.

在韧带和肌腱还没来得及稳定住关节的瞬间，剪切力就造成了损伤。

The shearing forces happen just before her ligaments and her tendons are able to stabilize it, and and you and you damage it.

那是不是真的存在大脑和身体动作机制之间的关联，导致更容易受伤？

And is that is that true that there's a connection between, like, your brain and your mechanics that often result in injury?

比如我记不太清了，但好像有位睡眠专家跟我说过，睡眠不足时容易受伤，是因为像跳跃这样的动作，你的大脑和……

Like, say I can't remember what it was, but I think someone it was a sleep doctor telling me that when you're under slept, one of the reasons why you get so many injuries is because when you do, like, jump, your brain and your The

反应速度变慢了。

reaction time is slow.

是的。

Yeah.

你经常看到运动员在比赛前这么做，他们其实是在练习如何落地。

And you see a lot of athletes doing doing this before games because they're almost like practicing landing.

这其实是一种减速训练。

Well, that's actually a little bit of deceleration.

也就是说，他们是在练习稳稳落地。

So what that is is basically a stick and land.

对吧？

Right?

他们跳起来后控制身体，让冲击力不直接传到关节，而是由韧带和肌腱这些结缔组织来吸收。

So they're jumping and they're holding it so that the forces are not dumped into the joints, but rather absorbed into the connective tissue, so the ligaments and the

那为什么减速这么重要？

And why is deceleration?

为什么这对每个人，包括非运动员，都很重要？

Why is it important, even for everybody, even non athletes, to do that?

如果你不是运动员，只是不想摔倒摔断髋骨，我觉得这真的很重要。

Well, if you are not an athlete and you're just somebody who doesn't want to fall and break a hip, you know, I think that that's really important.

你想想摔倒的时候，关键是要把髋屈肌快速抬到身前，然后稳住身体，不让倒下去。

You know, if you're thinking about falling, what you need to be able to do is get the hip flexor up in front of you, right, and then stop the fall.

这涉及到好几块肌肉。

So there's a couple muscles.

首先是髋屈肌，它必须迅速收缩，抢在身体前倾之前把腿抬起来。

So we have the hip flexor muscle that has to come up quickly in order to get ahead of the fall.

还有胫骨前肌，就在小腿前侧，负责背屈——说白了就是脚背往上勾。

We have the tibialis anterior, which is just this muscle in the front of the tibia that is involved in what's called dorsiflexion, which is just nerd speak for toes come up, right?

你得让脚够得着地面，然后靠臀部肌肉来缓冲和减速。

So you need to be able to clear the floor, and then you need to have glutes to sort of absorb and break.

对吧？

Right?

之前我们聊到沙漏身材的时候，也顺带提过内收肌，也就是大腿内侧的肌肉。

And then we were talking a little bit about the hourglass figure before when we were talking about the adductors or the inner thigh muscles.

内收肌的一个作用是把腿拉回身体下方。

One of the things that the inner thigh muscles will do is they'll actually pull the leg back underneath you.

对吧？

Right?

它们也能帮助稳定身体，防止摔倒；而外侧的肌群，比如臀部侧面的肌肉，也能起到缓冲作用。

So they'll also help to stabilize that fall, and the adductors or the outside muscle group, like the side of the glutes, they're also gonna help break.

所以摔倒的时候，你得赶紧把腿抬起来，脚尖要避开地面。

So there's a couple like, when you're falling, it's like you gotta get the leg up, you gotta have the toe clear, the floor.

如果你是往侧面摔倒，就需要内收肌和外展肌协同发力，保持平衡，别被自己绊倒。

And then if you're falling off to the side, you need the adductors and the abductors to be able to stabilize so that you don't trip over it.

企业最聪明的做法之一，就是不增员也能把公司规模做大。

One of the smartest things a business can do is build like a bigger company without actually hiring like one.

但我们面临的共同问题是，大多数公司都不可能把所有技能都集中在内部。

But the problem we all face is that most companies don't have every skill in house.

所以我看现在那些真正成功的公司，它们有一个共同点：行动速度特别快。

So when I look at the businesses seeing real success today, the consistent pattern with all of them is how quickly they move.

他们会聘请掌握新兴领域技能的专家，让自己始终领先一步。

They bring in specialists with skills in emerging areas to keep themselves ahead.

就连我们公司，过去一年也陆续引入了AI原生战略、无代码开发和产品流程等方面的优秀人才。

Even in our company, we spent the last year pulling in talent across areas like AI native strategy, no code builds, and product workflows.

这些人才我们都是通过长期合作伙伴Fiverr Pro找到的。

And we find this talent through our longtime partner, Fiverr Pro.

他们的高端服务只展示经过严格筛选的人才，确保你请来的每一位外援，都具备你所需的能力，并能达到与内部团队同等的高标准。

Their premium service only shows you vetted talent, so you've always got the safeguard that anyone you pull in to help you with a complex project has the skills that you're after and will deliver to the same high standards as your internal team.

最重要的是，他们能跟上你的节奏。

And most importantly, they'll keep up with the pace.

这策略看似简单，却让我们在不牺牲质量的前提下保持灵活高效。

It's a simple strategy, but it lets us stay agile without compromising on quality.

如果你的企业也需要这类技能，就去 pro.fiver.com 寻找前沿人才，填补你的能力缺口。

So if you need these kind of skills in your business, head to pro.fiver.com to find pioneering talent to fill your business's gaps.

网址是 pro.fiver.com。

That's pro.fiver.com.

你们都知道，我现在就喝一种咖啡，叫Cometeer。

You guys know that I only drink one type of coffee these days, and it's called Cometeer.

如果你还不了解这个品牌，他们会在咖啡风味最巅峰的时刻瞬间冷冻，把所有香气都锁住。

If you don't know the brand, they flash freeze coffee at the perfect moment to lock in all of the amazing flavor.

他们做了一件特别了不起的事。

They've done something incredible.

他们走遍全球，搜罗了各地最棒的咖啡豆，然后推出了一款‘世界咖啡杯赛’礼盒，随时可以下单。

They've got all around the world and they found the most delicious coffees from all of these places and they've created a world mug competition box that you can buy.

如果你想尝尝洪都拉斯、巴拿马、英国、美国、意大利或者法国的咖啡，只要订阅，就能直接送到你家。

So if you wanna try coffee from Honduras or Panama or England or The USA or Italy or France, you can then order that particular coffee on subscription to come to your house.

完全不需要任何设备。

No machines necessary.

他们不仅是我们的赞助商，也是我投资的公司，而且现在是我唯一喝的咖啡。

Not only are they our sponsor and a company I have invested in, it is the only coffee I drink now.

其实今天早上来上班的时候，我还用了Cometeer的一款法国风味产品，那也是我的心头好。

Actually, morning when I came to work, I put Contier on these web oils, which is another one of my favorites from France.

所以如果你也想试试Cometeer，他们专门为Diarriversia的听众预留了一部分产品。

So if you wanna try your own Contier, they reserved a certain amount for Diarriversia listeners.

直接去contier.com/doac，结账时输入代码d o a c，就能立减20美元。

Just go to contier.com/doac, and you can get $20 off if you use the code d o a c at checkout.

咱们来聊聊补充剂吧。

So let's talk about, let's talk about supplementation.

对。

Mhmm.

你平时吃补充剂吗？

Do you take supplements?

我吃。

I do.

我得先说明一下，我属于那种特别较真的类型。

I'll pre frame this by saying that I am a special category of nerd.

我会吃一些基础的补充剂，另外还有一些，纯粹是因为我对相关研究特别感兴趣，那些研究真的让我很着迷。

So I take a lot of the foundational supplements, and then there are other ones that I take because I'm just very, very interested in the research, and the research excites me.

但对于普通人群，尤其是正在听的女性朋友们，如果你们在考虑要不要吃补充剂，有几类基础补充剂是值得优先关注的。

But for I would say for the general population, for women that are listening, if they're thinking, oh, I got a supplement, there's a couple of sort of tier one, we'll say, supplements that we wanna be thinking about.

我第一个会选镁。

So I will find my magnesium first.

这是我们的经典必备品。

This is our tried and true Bestie.

明白吗？

Okay?

我特别喜欢甘氨酸镁。

So I love magnesium glycinate.

镁的种类很多，但甘氨酸镁对大多数人来说吸收起来最轻松。

There's lots of different kinds, but glycinate's just the easiest to absorb for most people.

它有助于放松、改善睡眠，还能帮助肌肉恢复。

Tends to help with relaxation, helps with sleep, helps with muscle recovery.

所以我特别喜欢这个。

So this is something that I love.

我通常中午吃一片，大概二百五十毫克，晚上再吃一片。

I'll usually take one, like, two hundred and fifty mgs at lunchtime, and then another one in the evening.

所以每个人都可以补点镁。

So magnesium for everyone.

你平时怎么记得吃呢？

How do you remember to take them?

我习惯把它和别的事绑在一起做。

I tend to habit stack them.

每次准备午餐的时候，我都会把镁片放在盐和胡椒旁边。

So I always know that when I am preparing my lunch, I actually keep my magnesium right beside my salt and my pepper.

所以当我撒盐的时候，就会想起来：哦，对，该吃镁片了。

So as I'm, like, salting my food, I'm like, oh, yeah.

镁片就在这儿。

There's the magnesium.

那就吃了吧。

I'm gonna take it.

我楼上浴室里还有一瓶。

And I have another bottle upstairs in my bathroom.

对。

Mhmm.

所以每当我准备睡觉，梳头发、护肤什么的，也会顺便吃一粒。

So as I'm getting ready for bed, I'm putting up my hair, I'm doing my skin, whatever, I will I'll take one there too.

你是把补充剂和别的习惯绑在一起，是吧。

So you put it in the way Yeah.

和其他习惯结合起来？

Of of other habits?

因为如果我把它放在一个特别漂亮的保健品柜子里，它根本就会被忘掉。

Because otherwise, if I put it in a really beautiful supplement closet, it's just going to

是的。

Yeah.

我也是。

Same.

就放那儿吧。

Stay there.

我得把它放在书桌上。

I have to put it on my desk.

而且我旅行的时候，也会放在酒店的桌面上。

And also when I travel, it's on the hotel desk.

是的。

Yeah.

你本来就已经在做别的事了。

You're already doing something else.

所以就把这个东西放在你本来就常做的事旁边，这样你坚持下去的几率就会提高。

So just put the thing next to the thing you're already doing, and your compliance and your adherence is gonna go up.

对。

Mhmm.

对吧？

Right?

这儿还有啥？

What else do we got in here?

哦，欧米伽三。

Oh, omega threes.

明白了。

Okay.

这方面的研究已经非常充分了。

These are so well established in literature.

能减轻炎症。

They reduce inflammation.

对认知也有帮助。

They help with cognition.

每天两到四克左右。

Something like two to four grams a day.

我还以为得冷藏呢。

I didn't know you needed to keep it in the fridge.

我以前一直把它放在一个暖和的柜子里很久了。

I've been keeping it in a hot cupboard for the longest time.

是的。

Yeah.

我的意思是

I mean

原来它会变质。

Apparently, it spoils.

对，就是会。

It just yeah.

冷藏能延缓变质。

It just helps with with spoilage.

所以你可以把它放进冰箱。

So you can pop them in the fridge.

还有类似的做法，比如习惯叠加。

And then same kind of thing, like habit stacking.

所以你打开冰箱的时候，把它放在你最常拿的东西前面。

So as you're opening up the fridge, put it in front of, you know, the thing that the thing that you would most commonly reach for.

比如早上你习惯拿水果，

So you go for fruits in the morning.

就把它们放在水果旁边。

You put them right beside your fruits.

明白了。

Okay.

对。

Yeah.

这儿还有哪些好东西？

What other goodies do we have in here?

维生素D肯定要放。

Vitamin d for sure.

D3搭配K2。

D three with a k two.

我建议每天至少补充四千国际单位。

Four thousand IUs minimum per day, I would say.

大多数人其实都应该这么吃。

Most people should be taking that.

他们管这叫维生素。

They call it a vitamin.

但它根本不是真正的维生素。

It's not really a vitamin.

它更像是一种前激素或者促激素。

It's more of like a pro hormone or a pre hormone.

这对性激素、生殖激素的生成，还有抗炎和认知功能都特别重要。

So this is really important for sex hormone, reproductive hormone production, again, inflammation, cognition.

每天都吃吗？

Every day?

每天都得吃。

Every day.

每天都得吃。

Every day.

对。

Yeah.

每天都得吃。

Every day.

我去看了医生，他说我维生素D和欧米伽三都严重不足。

I went to the doctor, he said I was deficient in vitamin d and omega three.

所以我现在就得补充这两种。

So those are my

你知道吗，就算你住在阳光充足的地方，我也说不准。

Do know how many even if you live in a sunny I can't tell you.

我有病人住在佛罗里达那种地方，你以为阳光那么足，气温也舒服，肯定晒够了，结果一查维生素D，还是低得吓人。

I've had patients who live in, you know, Florida, let's say, where it's you think that you're getting a lot of sun exposure because the temperature is, amicable to that, and you run their vitamin D and

真是让人想不到。

It's crazy.