第101期特邀威廉·李博士！来自真正科学家的洞见！深入探讨肠道健康、心脏健康、菠菜与草酸之争、营养简化、橄榄油选择等！

我们不希望这样。

We don't want that.

不好。

No good.

不好。

No good.

所以，这层内膜实际上非常、非常重要。

So that lining is actually the, the the the gut lining is actually really, really important.

顺便说一下，它不仅仅是一层被动的内膜。

By the way, it's not just a passive lining.

它由细胞构成，遍布着分泌各种激素的细胞，包括GLP-1、血清素，以及所有这些对我们行为、消化和整体生理功能至关重要的调节物质。

It's filled with cell it's made of cells and, is riddled with cells, pebbled with cells that secrete various hormones, including GLP one and serotonin and all these other important regulators for our behavior and and digestion and and our overall physiological function.

你不应该随意破坏肠道内膜，但有时肠道内膜会受到破坏。

You don't want to be messing with, the gut lining, but sometimes the gut lining becomes disrupted.

当肠道内膜受损时，许多因素都会导致这种情况，炎症是最容易让肠道内膜受到刺激的方式之一。

And when the gut lining becomes disrupted, a lot of things can cause that inflammation is one of the easiest ways to kind of rub their gut lining the wrong way.

轻微的炎症会导致水肿。

Little inflammation causes edema.

它会使细胞彼此分离。

It spreads apart the cells.

现在，有良好意图的免疫细胞进入其中，引发了慢性炎症。

Now you got well intentioned immune cells getting in there, you got chronic inflammation.

你会把肠道撑出一个洞。

You're gonna blow apart a hole in the gut.

明白吗？

Okay?

那么现在会发生什么？

And now what happens?

内容从内向外渗漏。

Leaking from the inside out.

这正是你不想看到的。

Exactly what you don't want.

这基本上会引发一连串的炎症和更多问题，而你的身体会试图将它隔离起来。

And basically that triggers a domino effect of more inflammation and more problems and your body wants to wall it off.

顺便说一下，我知道健康、养生和生物黑客圈子里的人。

By the way, you know, I know the the Wellness and health and biohacker space.

他们经常谈论肠漏问题。

They talk about leaky gut all the time.

我要具体指出一个医学状况，其中肠漏最严重地发生，那就是所谓的肠穿孔。

I'm going to kind of stick a landing on a medical condition where the leaky is most problematic gut occurs, and that is something called bowel, meaning gut perforation.

你实际上可能会出现。

You can actually have.

一个针尖大小的漏孔，不仅穿透黏膜层，而是贯穿整个肠道壁。

A pinhole size leak that goes all the way, not just the lining, but all goes all the way through the entire wall of the gut.

现在你相当于在肠道壁上直接打了个洞，就像水管被戳穿一样。

Now you've basically punched a hole right through the entire wall of the gut like a garden hose.

你就像用钉子把它钉穿了。

You put put a nail through it.

明白吗？

Alright?

这一定会发生。

It's gonna happen.

肠道内部的废物会喷溅出来。

Spray out junk from the inside of the gut.

想想粪便。

Think poop.

想想酸液。

Think acid.

想想各种细菌喷洒进你的肠道。

Think all kinds of bacteria spraying into your gut.

这可是危及生命的紧急情况。

Now that is a life threatening crisis.

这可不是渗漏。

It's not leaking.

确实在泄漏，但这是一个危机。

It is leaking, but it is a crisis.

你知道我们的身体是如何应对这种危机的吗？

And you know how our body responds to that crisis?

那就像一个终极的泄漏肠道，一个完美的泄漏肠道。

That's like the ultimate leaking gut, a perfect leaking gut.

你知道吗？

Do you know something?

你听说过人体里有一个叫大网膜的器官吗？

Have you heard of an organ in the body called the omentum?

没有，我没听说过。

No, I have not.

大网膜就像一块大围裙。

The omentum is like a big apron.

你知道吗？你去看牙医时，他们会给你围上一块围裙。

You know, you go to the dentist, they put on an apron on you.

是的

Yeah.

好的

Okay.

所以这可能会很有帮助，我认为你可能会引用我的话。

So this is this will be good for for I think you'll you'll probably quote me on this.

人体中有一个叫大网膜的器官，它就像一件围裙。

So there's an organ in the body called the omentum, and it's like an apron.

它主要由脂肪和其他类型的组织构成。

It's kinda made out of fat and other kind of tissues.

这个器官就像一只棒球手套，持续在你的腹部移动，确保你的肠道没有泄漏。

This thing is like a baseball glove that moves around your belly continuously, and it is making sure there are no leaks in your gut.

没有穿孔。

No perforations.

天哪。

Oh, man.

当它发现穿孔时，这个东西就像章鱼一样。

When it finds a perforation, this thing is like an octopus.

它会迅速移动到那个漏口处。

It'll zoom over to that leak.

就像棒球手套一样，它会抓住肠道，将穿孔部位隔离起来，从而避免你发生危及生命的损伤。

And like a baseball glove, it'll grab that gut, and it'll wall off that perforation so you don't actually wind up having a life threatening injury.

所以这个大网膜，你知道的，我意思是？

So the omit you know, I'm you know?

我跟你说这些，是因为医生、医学博士才会告诉你这种内容，

And I'm I'm sharing this with you because this is the kind of stuff that a physician, an MD will tell you,

对吧？

right?

这并不是基于猜测、玄学，也不是什么新潮的科学领域，而只是最基础的医学知识。

It's not on, you know, speculation, not on woo woo ism, not on, you know, cool new, areas of science, but just like really fundamentals.

而这正是我们身体奇妙平衡的一部分。

And this is part of the remarkable balance in our body.

顺便说一下，大网膜包裹住肠道的这个作用。

And by the way, that omentum walling off the gut.

这能救命。

That's lifesaving.

好吧，你会的。

Okay, you will.

你会疼得要命。

It will hurt like crap.

你会去急诊室。

You will go to the emergency room.

他们会给你做扫描。

They will do a scan.

他们会发现你的大网膜紧紧贴在那个区域。

They will find your omentum stuck right in that area.

事实上，它还能精确定位漏口的位置。

And in fact, it actually pinpoints where the leak is.

外科医生打开你，直接过去把洞缝上。

Surgeon opens you up, goes right there, sews up the hole.

这简直就是最严重的肠道漏液了。

That is like the mother of all leaking guts.

所以我只是告诉你，这是真的。

So I'm just telling you, it's real.

这是个问题，但你的身体已经准备好应对它了。

It's a problem, but your body's already set up to deal with it.

但那是一个急性穿孔，急性漏液。

But that's an acute hole, an acute leak puncture.

但这种慢性炎症实际上会磨损肠道内壁，这就是你最终出现侵蚀性、极具破坏性问题的原因，因为它不再局限于某个点。

But this chronic inflammation can actually wear down the lining of the gut, and that's where you wind up having this erosive, really destructive thing because it's not in pinpoint anymore.

你无法把它隔离开。

You can't wall it off.

它可能影响大面积区域，于是你就到处漏液了。

It can be in big areas, and so then you've got leaking all over the place.

正是这种渗漏引发了炎症的野火，带来大量问题，整个世界都受影响

And it's that leaking that just causes a wildfire of inflammation and a whole lot, a whole world

了大麻烦。

of a problem.

所以这个大网膜会不会有可能受损呢？

So this omentum is is that something that could potentially ever get damaged?

如果会的话，你怎么知道它受损了？又该怎么做才能保护它？

And if so, how would you know and what would you do to protect that?

因为显然你希望它得到保护并正常运作。

Because clearly you want that protected and functioning.

是的。

Is.

它是一个相当庞大的器官。

It's a pretty extensive organ.

它扎根于我们腹部深处。

It's rooted in our, like, kind of in deep inside our belly.

我的意思是，如果你真的把一只章鱼扔进你的肚子里，就像你在YouTube或Instagram上看到的那些奇妙的海底生物一样，那就是大网膜。

I mean, literally, if you were to take an octopus, you know, you see on, I don't know, YouTube or Instagram, all these like cool undersea things of octopus, just throw an octopus in your belly and that's the omentum.

它遍布全身，顺便问一下，你知道人们怎么称呼它吗？

It goes all over the place and it's, by the way, you know what they call it?

我们称之为。

We call it.

在医学上，我们称它为腹腔的警察。

We call it in medicine, the policeman of the abdomen.

这很合理。

Makes sense.

它是负责你肠道区域的警察，确保你的肠道不会以一种

It's the cop that that has the beat of your your gut is not leaking in a

危及生命的方式泄漏。

life threatening way.

太棒了，老兄。

I love it, man.

那么这就引出了一个问题，因为每当出现某种状况，人们总是被灌输各种建议：吃这个、用那个，这就是答案，这就是关键。

So then that would pose the question because there's some as always, when there's any sort of condition that you're flooded with, take this to treat it and do this and use this, and this is the answer, and this is the key.

你能稍微解释一下，关于益生元、后生元这些概念吗？

Can you just explain maybe a little bit when it comes to, like, prebiotics, postbiotics, etcetera?

到底哪些东西是真正有效的，哪些是毫无意义的，甚至可能引发不良反应？

What what is actually good that someone implements and what is nonsensical or could actually cause an adverse, you know, reaction?

因为我知道，如果你用了错误的东西，反而会制造更多问题。

Because I know that you can create more problem by taking the wrong stuff.

听好了。

Well, listen.

如果你想聊聊肠漏症以及如何真正解决它。

If you wanna talk about leaky gut and how to actually address it.

好的。

Okay.

这种背景性的、发炎的肠漏症虽然不具特异性，但确实是个问题。

This is sort of the background inflamed leaky gut that is kind of nonspecific, but it's a problem.

对吧？

Right?

所以你必须明白，身体本身就有自我修复的倾向。

So what you gotta understand is that the body wants to heal itself anyway.

嗯。

Mhmm.

明白吗？

Alright?

我们要做的是利用身体本身想要做的事情。

And what we wanna do is to leverage what the body wants to do.

你不应该与身体对抗。

You don't wanna fight the body.

这就像逆着暗流游泳。

That's like swimming against, against a riptide.

你知道吗？

You know?

你做不到的。

You're not gonna make it.

你要顺其自然。

You wanna go with the flow.

这才是你摆脱暗流的方法。

That's how you get out of the riptide.

明白吗？

Okay?

那么，身体想要做什么呢？

So what do what does the body wanna do?

嗯，它会分泌黏液来保护肠道，因为黏液是一种覆盖物。

Well, it secretes mucus in order to be able to protect the gut because mucus is a covering.

你就想一下，轮胎上有个洞。

Just think about like, you got a hole in a tire.

你往那里涂一些硅胶。

You put some, some some, silicone there.

它会黏住，可能会堵住。

It's gonna gum it up and and maybe stop it.

所以，我们肠道下部的黏液实际上是一种非常自然的封堵漏洞的方式，第一点。

So mucus in our gut, lower gut, is actually a very natural way to plug up leaks, number one.

第二点是，我们肠道内壁的细胞实际上会生长。

Number two is the cells lining our gut actually grow.

它们长得很快。

They grow pretty fast.

事实上，它们长得如此之快，以至于会完全更新，也就是说， literally 在一夜之间自我替换。

In fact, they grow so fast that they will turn over, meaning replace themselves literally overnight.

明白吗？

Okay?

因为你想一想，我们的肠道里有大量细胞。

Because you think about it, we got we got a lot of cells in our gut.

它们会被脱落。

They are shed.

你每天排便时，其实是在排出大量肠道内老旧死亡的细胞。

When you take a poop every day, you're you're you're crapping out a lot of old dead cells from your gut.

它们会立刻重新长出来。

They grow right back.

它们会迅速再生以恢复肠道的完整结构。

They go right back to realign it.

因此，我们的肠道内壁具有惊人的再生能力。

So we've got this incredibly regenerative capacity in of our gut lining.

我们希望促进这种再生。

We want to encourage regeneration.

我们希望促进愈合。

We want to encourage healing.

我们希望促进那些实际上有帮助的黏液分泌。

We want to encourage that mucus that can actually be helpful.

所以，我们要避免那些可能引起刺激、发炎或进一步激活炎症的东西。

So, and we want to stay away from things that could irritate, inflame, or otherwise activate further inflammation.

所以，我想告诉你的的是，肠道细菌本身就能降低炎症。

So, so what I would tell you is that, oh, and then the gut bacteria are there to lower inflammation all by themselves.

健康的肠道细菌会分泌短链脂肪酸，而这些短链脂肪酸能自然地减轻炎症。

So healthy gut bacteria will secrete short chain fatty acids, and those short chain fatty acids actually naturally lower inflammation.

把炎症看作是对肠道的一种刺激。

Think about inflammation as an irritant to the gut.

如果你有一点炎症，再加上肠漏症引发更多炎症，那就像是多米诺骨牌效应，像一场野火。

So if you have a little bit of inflammation and, and then there's more inflammation because of leaky gut, now you've got like a domino effect, like a wildfire.

这可不是篝火。

It's not a campfire.

现在你面对的是森林大火。

Now you got a forest fire.

明白吗？

Alright?

这可是个问题。

That's a problem.

所以你想把这场森林大火扑灭。

So you want to calm down the forest fire.

你该怎么做呢？

How do you do that?

嗯，肠道细菌就像你体内的消防员一样。

Well, gut bacteria sort of act like inside your body firemen.

它们一开始就在试图扑灭炎症，对吧？

They're trying to spray down the inflammation to begin with, right?

所以我们要以健康的方式滋养我们的肠道细菌。

So nurture our gut bacteria in a healthy way.

我们能做些什么呢？

What can we do?

我们知道，像酸奶这样的发酵食品，对于恢复肠道平衡非常有帮助。

Well, we know that fermented foods like yogurt, for example, can be very helpful to restore some of the balance in our gut.

所以我认为益生菌——也就是我们可以摄入的、有助于调节肠道菌群平衡的细菌——会非常有帮助，这是第一点。

So I think probiotics, which are really just bacteria that we can ingest that will help to adjust the balance in our gut, could be really helpful, number one.

对于一些人来说，酸奶可能比泡菜更容易接受和推广。

And yogurt, arguably, for some people, little easier to sell and easier to tolerate than kimchi, for example.

但实际操作的方法有很多。

But there's different ways of actually doing it.

我认为任何发酵食品都可能有帮助，但酸奶特别有效。

I think that any kind of fermented food could be helpful, but yogurt is particularly helpful.

它有点像形成一层保护膜。

It's kind of coating.

顺便说一下，一个小贴士：不是任何酸奶都行，要选全脂酸奶。

And by the way, little pro tip here, not any yogurt, whole fat yogurt.

谢谢。

Thank you.

谢谢。

Thank you.

谢谢。

Thank you.

不是低脂酸奶。

Not low fat yogurt.

好的。

Okay.

这其实是个很大的意外，因为多年来我们一直被告诉低脂酸奶才是正确的选择。

And this is actually a big surprise because for years, we've been told that low fat yogurt is the way to go.

全脂的很危险，会升高你的血脂。

Whole fat's dangerous, raises your lipid.

完全错了。

Totally wrong.

嗯。

Mhmm.

我们还不完全明白其中的原因，但事实上，这些有益菌群的恢复作用并不会升高你的胆固醇，反而会降低它，不会增加心脏病风险，反而会降低心脏病风险，减少患心脏病的概率。

We don't fully understand it, but actually the healthy bacteria, that restoration does not raise your cholesterol, lowers it actually, does not cause more heart disease, lowers your heart disease, lowers the risk of heart disease.

事实上，有一些证据表明，食用全脂酸奶还能降低某些癌症的风险，比如结直肠癌。

And in fact, there's some evidence that it lowers the risk of some cancers like colorectal cancer as well by eating whole fat yogurt.

那么低脂酸奶的问题在哪里？

Now what's the problem with low fat yogurt?

实际上，本身并没有什么问题。

Actually, well, no problem intrinsically.

但如果你看一下低脂酸奶的成分表，就会发现问题出在哪里。

But if you look at the ingredient label of low fat yogurt, you will find where the problems are.

因为如果你把酸奶中的脂肪去掉，想想会发生什么。

Because low fat yogurt, if you take the fat out of yogurt, okay, think about what happens.

所以它会变得塌陷。

So it collapses.

就像一种松散的混合物。

It's kinda like the sloppy mix.

完全尝不出酸奶的味道。

Doesn't taste like yogurt at all.

所以很多酸奶公司会添加增稠剂和乳化剂进去。

So many yogurt companies will add thickeners, emulsifiers into it.

从口感上讲，这可能没问题，但我们开始发现，这些乳化剂实际上会损害你的肠道菌群。

And that might be okay from a mouthfeel perspective, but some of these emulsifiers we're beginning to discover, can actually damage your gut microbiome.

它们无意中破坏了酸奶本应帮助的那些东西。

They inadvertently damage the very thing that yogurt is trying to help.

明白吗？

Alright?

它们损害的是细菌，而不是帮助细菌。

They damage the bacteria, not help the bacteria.

现在我们来说说大家都喜欢的加糖酸奶。

Now then you talk about the sweetened yogurts, which everybody loves.

你知道，你拿起来一看，上面有一层果冻，一些色彩鲜艳的果冻。

You know, you pick them up and they've got a layer of jelly, you know, some colorful jelly.

看。

Look.

嘿。

Hey.

听好了。

Listen.

味道很棒。

It tastes great.

它很甜。

It's sweet.

但当你看配料表时，会发现它含有人工甜味剂、人工色素和人工香精。

But when you look at the ingredient label, it's got artificial sweeteners, artificial coloring, artificial flavoring.

这完全不好，因为这些成分也会损害肠道菌群。

Totally no good because those can damage the gut microbiome as well.

所以我告诉人们，如果你想修复肠道，酸奶是个不错的选择。

So what I tell people, if you want to heal your gut, yogurt's a great choice.

全脂酸奶，不过顺便说一句，现在很难找到了。

Whole fat yogurt, which is not that easy to find anymore, by the way.

我的意思是，我经常在地中海地区做研究。

I mean, like, I do a lot of research in the Mediterranean.

你去希腊，找全脂酸奶根本不是问题。

You go to Greece, no problem finding whole fat yogurt.

真的，随便往右一转、往左一转，都能找到。

Like like, just turn to the right, turn to the left, you'll find it.

在美国，就没那么容易找到了。

In America, it's not that easy to find.

你得真的、真的好好找。

You gotta really, really search.

你知道吧？

You know?

所以当我建议你买全脂酸奶时，如果想让它甜一点，就学希腊人那样做。

So when I say get whole fat yogurt, if you wanna make it sweet, do what the Greeks do.

买蜂蜜。

Get honey.

买一些有机蜂蜜。

Get some organic honey.

滴一点上去，这样你就得到了这种天然的、你知道的，像这样的东西。

Dribble a little bit on there, and now you've got this natural anti you know, like this.

它具有抗菌性。

It's got antimicrobial.

它非常好。

It's it's it's great.

它很甜。

It's sweet.

蜂蜜里含有一些有益的生物活性物质。

It's got some good bioactives in honey.

然后再加一些新鲜水果、时令水果、浆果、烤坚果、开心果、核桃之类的。

And then take some fresh fruit, seasonal fruit, berries, toasted nuts, pistachios, walnuts, whatever.

把它们压碎。

Crush them up.

把它们放进去。

Drop them in there.

哦，来自浆果或坚果的膳食纤维，会滋养你的肠道菌群，帮助恢复平衡。

Oh, the dietary fiber, from your berries or your nuts on the yogurt, they will actually feed your gut microbiome and help to restore that balance.

所以我倾向于解决问题时，不是去寻找最先进、最昂贵、最复杂的方法，而是简化它。

So I like to think about solutions to problems, not by reaching for the most highest tech, most expensive, most complicated thing, but I to boil it down.

基本原理其实很简单。

The fundamentals are pretty easy.

滋养你的肠道。

Feed your gut.

让它恢复平衡。

Get it back in balance.

降低炎症。

Lower inflammation.

你的肠道是最强大的非甾体抗炎策略。

Your gut is the most powerful nonsteroidal anti inflammatory, kind of strategy there is.

无论你吃多少布洛芬，都没用。

There's not there's no amount of Motrin you can take.

布洛芬能让你做到当肠道得到适当调理时它自己就能做到的事。

Ibuprofen can let you do what your gut can do when when treated properly.

益生元也能滋养肠道微生物群。

Now prebiotics also feed the gut microbiome.

它们就像是肠道细菌的肥料。

They're like fertilizer for gut bacteria.

但你知道，我知道现在有很多五颜六色的胶囊和补品，还有人喜欢堆叠使用。

But, you know, like, I know there's all these colorful capsules and supplements and, you know, stacking that people do.

这也没问题。

That's okay.

你知道吧？

You know?

但我认为，我喜欢说，补品是用来锦上添花的。

But I I think that, you know, I like to say supplements are for topping off.

先从基础做起。

Start with the fundamentals.

食物是任何疗愈行为的基础。

Food is the fundamental for anything that you wanna do for healing.

如果你吃色彩丰富的食物，也就是所谓的彩虹饮食，比如浆果、辣椒，还有绿叶蔬菜。

And if you eat colorful foods, eat the rainbow, so to speak, berries, peppers, you know, even greens.

你想想看。

Like, think about it.

绿叶蔬菜其实有多种颜色。

Like, greens have a variety of colors.

如果你是个画家，了解潘通色卡中的绿色，那就想想看。

If you're a painter and you know Pantone colors for green, think about it.

你去农产品市场，会看到无数种不同色调的绿、紫、蓝。

You go to the produce market, they've got so many different Pantone versions of green and purple and blue.

这太惊人了。

It's amazing.

这些食物中的各种颜色和色素，实际上有助于滋养肠道微生物组。

All those colors, those pigments in foods actually help to feed the gut microbiome.

对吧？

Right?

所以，不深入细说，我想说的是，我赞成首先通过饮食方式来减轻炎症，让肠道自然恢复并促进愈合再生。

So, you know, without digging too far into this, what I would say, I like the idea of quelling inflammation using a dietary approach first that allows your gut to reset itself naturally for healing regeneration.

如果你能让肠道重新恢复平衡，那实际上就会开始自然愈合。

If you can get that gut back on balance, all right, that actually is gonna start to heal naturally.

同时，你也需要避免那些会损伤肠道的东西，比如酒精、超加工食品、像零度可乐这类饮料，还有大量摄入肉类。

Now you also do wanna avoid those things that can damage the gut, alcohol, ultra processed foods, as diet diet soda, you know, like, all, in a heavy meat load.

我知道蛋白质很重要，但像生酮饮食那样，大量、大量、大量地吃肉，对肠道也相当有压力。

You know, I know protein is big, but, like, for the carnivore diet, like, heavy, heavy, heavy meat intake, and also kinda rough on the

肠道。

gut.

是的。

Mhmm.

所以我建议人们采取一种更温和、更友善的方式。

So I tell people, take a kinder, gentler approach.

让你的身体自我修复。

Let your body heal itself.

我同意。

I agree.

而且这也会引出下一个话题，因为你提到的这些观点。你知道吗，李医生，我曾经多年吃那些难吃的无脂和低脂酸奶，直到我意识到自己错过了那么多脂肪。

So and this is gonna transition us too because of the points you made, but so you know how angry I am, doctor Li, I spent so many years eating that terrible tasting fat free and low fat yogurt until I came to the conclusion of all the fats that I was missing.

当我改吃全脂酸奶后，我的脂肪摄入量从每天十五到二十克增加到了大约一百二十克。

And when I changed to the whole fat and I changed to I went from fifteen, twenty grams of fat a day to about a 120 grams of fat a day.

我是说，这是一次巨大的转变，因为我有一天突然醒悟，再也受不了这样了。

Like, I'm talking massive transition because I just woke up one day and said I can't do this anymore.

我的皮肤、专注力、健康状况，以及我一整天的状态都发生了翻天覆地的变化。

And my skin, my focus, my health, my the just the way that I function throughout the day has just drastically changed.

我甚至会坚持到生命尽头说，低脂饮食正是导致我出现心脏问题、甚至可能形成斑块的原因之一，接下来我也会和你聊聊这部分。

And I I will argue to to the end of time that the low fat diet caused some of the heart issues that I ended up kind of dealing with and overcoming here and some of the plaque potentially, which is where I'm gonna go with some of this with you.

至于酸奶，你做的和我完全一样。

But what you do with the yogurt, exactly what I do.

我会加浆果。

I do the berries.

我最后会加蛋白粉，但我每天吃很多酸奶，它不仅像你说的那样健康，还很有饱腹感。

I put protein powder in end, but I have so much yogurt every day, and it is it's not only is it good like you said, but it's satiating.

它开启了我一整天的开始。

And it it starting my morning.

是的。

Yeah.

我的意思是，酸奶、酸奶中的蛋白质以及其中的脂肪实际上有助于激活饱腹激素。

I mean, yogurt and yogurt protein and and the fat in it actually helps to activate those satiety hormones.

而且，这本质上是一种稳态调节，重新平衡了大脑中关于饱腹感的信号。

And and again, that's kind of a homeostasis, a rebalancing of what's actually happening in the brain, the signals for for satiety.

然后你再给酸奶加点别的东西，让它更接近传统的地中海饮食风格，你就已经为自己构建了一种全面的饮食方式。

And then you add a few things to your yogurt to make it, let's call it more traditional Mediterranean, You've actually given yourself a kind of a complete approach, you know, to things.

所以我知道，这并不是唯一的解决方案。

So I I know that, it's not the only solution.

你知道吧？

You know?

每个人都寻找非黑即白的简单答案。

Everyone looks for black and white simple things.

我想说的是，这是一个例子。

What I would say is that this is this is an example.

是的。

Yeah.

现在，一个相对直接的方法实际上可以带来显著的改善。

Now a relatively straightforward approach can actually go a long way towards healing.

我想聊聊食物、胆固醇和心脏健康的问题，但我还有一个关于菠菜和草酸类食物的问题，因为我觉得这件事也被人过度放大了。

I wanna get into some foods and cholesterol and heart stuff, but I have one more question pertaining to spinach and oxalate type foods, because that's another thing that I feel like just goes.

有些人在这方面简直走到了极端。

It just goes insane with some people where they just go to the extreme on.

哦，你不能吃菠菜，也不能吃某些食物，因为它们含有草酸。

Oh, you can't eat spinach and you can't eat certain foods because of the oxalates.

你能简单谈一下吗？

Can you just briefly touch on?

这真的是个大问题吗？

Is that really that big of a problem?

我们需要避免这些食物吗？

And do we need to avoid some of these foods?

因为我发现像菠菜这样的食物含有很高的营养价值。

Because I find things like spinach and other things have such high value within them in terms of what we get.

这里是否存在恐惧，还是背后有事实依据？

Is there fear going on here or is there some fact behind it?

嗯，你看，我

Well, look, I

我认为大多数人，尤其是在生物黑客领域，都认识到个性化营养意味着每个人的需求都不同。

think most people recognize, especially in the biohacker space, that the idea of personalized nutrition simply means everybody's requirements are different.

每个人的身体都略有不同，每个人对食物的耐受性和对食物成分的代谢方式也略有差异。

Everyone's body is a little bit different, and everyone's going to tolerate foods and process what's in a food in a slightly different way.

而这正是草酸这个概念的由来。

And that's actually where this idea of oxalates come in.

有些人对草酸耐受性很好，无论摄入多少都没有问题。

Some people tolerate it really well and have no problem at any level.

有些人对草酸非常敏感，他们会把草酸转化成结石。

Some people are very sensitive to oxalates, and they tend to take the oxalates out and turn them into stones.

肾结石或胆结石，你知道的，或者痛风进入关节，可能都是另一个问题。

What's a kidney stone or a gallstone, you know, can be a or into a a gout into your joint could be actually be another problem.

明白吗？

Alright?

这确实是个医学问题，但并不是每个人都会这样。

This is a medical issue, but not everybody, actually.

事实上，我认为只有少数人会出问题，大多数人在正常、健康、常规的菠菜摄入量下根本不会有事，因为除非你是个极端分子，而我想传达的一个信息就是，大多数身体健康的人在短时间内对几乎任何食物都能耐受。

In fact, I would say the minority of people, most people have no problem at normal, healthy, regular doses of spinach because, I mean, unless you are an extremist, and I think this is maybe one of the messages that I want to communicate is that most people who are generally healthy can tolerate a range of almost anything for a little bit of while.

但如果你彻底极端化，把东西推到极致，原本健康的东西反而可能变得不健康，就像水一样。

But if you kinda go whole hog and you take things to extreme, this is where something healthy could actually be unhealthy, like water.

你可能会因为喝太多水而引起水中毒，信不信由你。

You could actually cause water toxicity, believe it or not, by having too much water.

你知道的吧？

You know?

这就是生活的本质。

That's that's the stuff of life.

所以我认为对大多数人来说，草酸和菠菜完全是没问题的。

So I think for most people, oxalates and spinach perfectly fine.

正如你所指出的，菠菜不仅仅是草酸。

And as you point out, spinach is not just oxalate.

人们喜欢把事情简单化。

People like to oversimplify.

哦，这是含草酸的食物。

Oh, this is an oxalate containing food.

肯定不好。

Must be bad.

必须避免。

Must avoid.

好的。

Alright.

你知道吗？

You know what?

菠菜还有很多其他好处。

Spinach has got all kinds of other good news.

我想特别指出的是，像甜菜一样贴近地面生长的菠菜，是天然膳食硝酸盐的优质来源——这些氮元素来自土壤，在菠菜中天然含量很高。

And the one that I like to point out is that spinach growing low to the ground like beets are a great source of natural dietary nitrates, nitrogen from the soil, naturally found at high levels in spinach.

明白吗？

Alright?

你和我可能以前都不知道，但当你吃菠菜的时候，你妈是不是总说：别狼吞虎咽地把菠菜吞下去。

When you and I don't know you about know about this, but when you chew when you eat your spinach, you know, how our mom's like, don't bolt your spinach down.

就是说，你把菠菜放进嘴里，只想赶紧咽下去，不想多嚼。

You know, like, just you you chew you you put it in your mouth and you just try to swallow it so you don't have to fade over.

就像所有孩子都会做的那样。

Like, that's what all kids do.

对吧？

Right?

但实际上，你得让菠菜更好吃。

But, actually, you wanna make your spinach tasty.

加一点特级初榨橄榄油，一点大蒜，挤点柠檬汁或柠檬皮屑，再放些金葡萄干，也许再撒点辣椒片。

Little extra virgin olive oil, a little bit of garlic, a squeeze of lemon or lemon zest, add some golden raisins, you know, maybe a little some chili flakes.

这是我做的一道西班牙风味菜。

That's like a Spanish dish that I make.

明白吗？

Alright?

非常美味。

Very tasty.

但如果你有一道做得特别美味的炒菠菜，你就得好好咀嚼。

But if you have a really good tasty dish of spinach cooked, you wanna chew it.

你想要细细品味它。

You wanna savor it.

当你细细品味时，咀嚼中会释放出令人惊叹的风味。

When you savor it, your chew chew chew amazing flavors.

对吧？

Right?

我刚才跟你说的那道菜。

That dish I was just telling you.

来我家吧。

Come over to my house.

你一定会爱上它。

You're gonna be you'll be loving it.

我可以告诉你，当你咀嚼时，菠菜中的天然硝酸盐会接触到你舌头上微生物群，也就是舌面上的细菌。

And I can tell you when you chew it, you are exposing the nitrates from the spinach, the natural ones, to your tongue microbiome, the bacteria on your tongue.

我明白了。

I see.

舌头上的有益肠道菌群，因为肠道从口腔开始，将菠菜中来自土壤的氮转化为一种形式，当你吞下菠菜时，它会被吸收到血液中，变成——等等——一氧化氮。

Net healthy gut bacteria on your tongue because the the gut starts in your mouth, converts that nitrogen from the soil in the spinach into a form that when you swallow that spinach gets absorbed into your bloodstream as, wait for it, nitric oxide.

一氧化氮是一种天然的信号分子，能发挥多种作用。

Nitric oxide is a natural signaling molecule that does a lot of things.

它在血液中立即起作用之一是让血管放松，而放松的意思就是扩张。

One of the things it does right away in your bloodstream is it causes your blood vessels to relax, And by relaxing, mean dilating.

明白了。

Okay.

血管扩张。

Vasodilation.

那么，当你用一氧化氮引起血管扩张时，会发生什么？

So what happens when that when when you vasodilate with nitric oxide?

你的血压会下降。

Your blood pressure falls.

你知道吗？每降低一毫米汞柱的收缩压，你患致死性中风的风险就会降低百分之四？

Do you know that for every one unit of one millimeter mercury that your blood pressure falls systolic, you decrease your risk of fatal stroke by four percent?

真的吗？

Really?

好的。

Okay.

顺便说一下，高血压是无声的杀手。

And by the way, high blood pressure is the silent killer.

随着年龄增长，血管会变得越来越僵硬。

As you get older, vessels get stiffer and stiffer.

你的血压会越来越高，影响大脑，最终会增加中风的风险。

Your blood pressure goes higher and higher, affects your brain, and actually, eventually, it puts sets you up for a stroke.

菠菜、一氧化氮、血管舒张，血压下降。

Spinach, nitric oxide, relaxation, blood pressure comes down.

它对大脑有保护作用。

It is it is brain protective.

明白吗？

Alright?

没有什么比让身体获得更多一氧化氮更聪明的生物黑客方法了。

There's no more clever biohack than to actually, get more nitric oxide in your body.

明白吗？

Alright?

通过吃美味的菠菜并好好咀嚼，就是其中一种方式。

And chewing your food by having tasty spinach is just one way to do it.

甜菜根也能起到同样的效果。

Beets will also do it.

还有另一件事，我觉得真正热衷于生物黑客的人会觉得特别有趣。

Now the other thing that I I think, people that are really into biohacking might find super interesting.

我知道，我在我的YouTube频道上拍过一些视频，讲的就是一氧化氮是我们体内的一种天然触发因子。

And I, you know, I made YouTubes on my YouTube channel about this is nitric oxide is a natural trigger in our body.

记住，如果你咀嚼并吞下菠菜，就能获得一氧化氮。

Remember, you can get it from spinach if you chew it and swallow it.

一氧化氮是我们体内招募天然干细胞的天然触发因子。

Nitric oxide is a natural trigger for the recruitment of natural stem cells in our body.

真的吗？

Really?

你血液中的一氧化氮，你知道它有什么作用吗？

Nitric oxide in your bloodstream, you know what it does?

它会发出信号。

It signals.

过来。

Come here.

它会触发存在于我们骨髓中的干细胞——天然干细胞。

It triggers stem cells that live in our bone marrow, natural stem cells.

好的。

Alright.

我们骨髓里大约有七千万个这样的干细胞，而一氧化氮会让它们像蜜蜂从蜂巢中飞出一样迅速涌出，遍布我们的血液循环系统。

We got about 70,000,000 of them that live in our bone marrow, and nitric oxide will cause stem cells come flying out of our bone marrow like bees coming out of our hive, and they will buzz around inside our bloodstream circulating everywhere.

这些干细胞只是在寻找需要修复的地方。

And these stem cells are just looking for what I need to fix.

我需要修复大脑、肝脏和心脏中的某些东西吗？

Do I need to fix something in the brain and the liver and the heart?

它们正在修复各种问题。

And they're fixing stuff.

因此，通过食物摄入一氧化氮的另一个好处——比如菠菜、甜菜或芝麻菜——是它能刺激你体内自身的再生性干细胞。

So the other benefit of nitric oxide coming from food, which could be spinach or beets, for example, or arugula, is that you wind up actually stimulating your own stem cell, regenerative stem cells from inside the body.

这就像一种小小的生物黑客技巧，很多人会欣赏，因为它不需要任何昂贵的投入。

This is like a little biohack that a lot of people, might appreciate that it doesn't require anything expensive.

这仅仅是营养的一部分，你知道的？

It's it's just part of nutrition, you know?

所以，营养是帮助身体自我修复的基石，这其实正是生物黑客的一个核心原则，对吧？

And so again, nutrition is the is the bedrock for helping the body heal itself, which is really one of the principles of biohacking, right?

所以我总是认为，让我们从基础开始。

So I always think let's start with the basics.

让我们看看能用基础方法做些什么。

Let's see what we can do with the basic.

在我们添加其他东西来补充之前，让我们先把这一点做到极致，而补充剂就是你用来补充的东西。

Let's take that as far as we can before we start adding other things to top it off, which is what you can do supplements.

我同意，老兄。

I agree, man.

你知道吗，我觉得菠菜其实味道很不错，我并不会大量吃，但只是稍微用黄油炒一下，就像你提到的那些做法。

You know, I find spinach to taste quite good actually, and I don't pop by it by any stretch, but just a little bit of just a little bit of saute in the butter and like some of the stuff you said.

我觉得这太棒了。

And I think it is phenomenal.

我的意思是，好吧。

I mean, it's like, okay.

现在我们来谈谈一氧化氮，因为我知道它有多有益。

So now talking about the nitric oxide because I know how beneficial.

你在心脏方面有什么发现吗？

What do you find in terms of, like, with the heart related?

比如，你认为一氧化氮对改善射血分数，或者对心力衰竭或心脏功能不足等方面有帮助吗？

Like, do you find that nitric oxide is important for, say, ejection fraction improvement or anything to do with, like, heart failure or lack of work there?

因为我读过这方面的文献，但我想知道你对它可能产生积极影响的看法。

Because I've I've read literature on that, but I'm curious your thought on how that could potentially have a positive effect.

你看。

Well, look.

我的意思是，一氧化氮及其在心血管系统中的干细胞招募作用，无论是心脏的冠状动脉——也就是心脏的血管，还是心肌本身，都是一个重要的因素。

I mean, nitric oxide and and its stem cell recruitment in the cardiovascular system at the heart level, whether it's the coronary arteries, which are the blood vessels of the heart or the heart muscle itself, you know, is is is a substantial player.

这是心脏病学中一个活跃的研究领域。

It's an active area of researching cardiology.

因此，研究心脏的专家们正在持续关注一氧化氮。

So people who study the heart are really looking, continuing to look at nitric oxide.

顺便说一下，我的一位同事和朋友，伊格纳罗医生。

By the way, you know, a colleague and friend of mine, Doctor.

伊格纳罗博士发现了一氧化氮对心脏健康的作用。

Luis Ignarro discovered the function of nitric oxide for heart health.

他因这项发现获得了诺贝尔奖。

He won the Nobel Prize for this.

好的。

Okay.

这就是一氧化氮对心脏健康如此重要的原因。

That's how important nitric oxide is for heart health.

明白吗？

Alright?

我想称他为博士。

I'd like to call him Doctor.

不，是 N O，代表一氧化氮，就像以前的詹姆斯·邦德那样。

No, n o, which for nitric oxide, you know, like like the old James Bond thing.

他是个很棒的人，聪明绝顶，还在不断探索一氧化氮的新作用。

He's a great guy, ingenious, and and still thinking about new roles for nitric oxide.

所以非常重要。

So very important.

明白吗？

Okay?

它对促进心脏良好的血液流动很重要。

It's important for, getting good blood flow in the heart.

一氧化氮有助于修复可能受损的硬组织。

Nitric oxide is good for helping to regenerate hard tissue that might be damaged.

我们仍在探索如何利用它，但我可以告诉你，有一种非常棒的食物和研究可以提供一氧化氮，那就是黑巧克力。

We're still trying to figure out how to leverage it, but I'll tell you, a really amazing food and a study that that can deliver nitric oxide, that, which is dark chocolate.

真的吗？

Really?

黑巧克力是一种没人觉得难吃的食品。

Dark chocolate is a food that nobody thinks sucks.

对吧？

Right?

非常受欢迎。

Very popular.

你知道吗，当我做演讲之类的事情时，只要我拿出一块黑巧克力，班上每个人都会兴奋起来，因为他们都支持它。

You know, when I, you know, do my keynotes and stuff like that, if I show a piece of dark chocolate, like, everybody gets up in class because they they they're rooting for it.

对吧？

Right?

但这里说的是科学依据。

But here's the science.

巧克力，比如巧克力棒这种甜点，意思是它是制造出来的糖果。

Chocolate as a as in chocolate bars, a confection, which means it's a candy made, you know, manufactured.

但它是一种糖果，从本质上讲，黑巧克力是植物性食物。

But it's a candy that's actually made at the start from in terms of dark chocolate, it's a plant based food.

明白吗？

Okay?

因为可可豆，你有没有去过丛林看过可可豆？巧克力就是从那里来的，比如哥斯达黎加或者其他一些地方，你知道巧克力是从哪儿来的吗？

Because the cacao pod have you ever been to a jungle to look at cacao pods where chocolate comes from, Like in, Costa Rica or some of these other, places that that you know, like, where does your chocolate come from?

它来自丛林，长在长着橄榄球形状的橙棕色豆荚的树上。

It comes from a jungle, and it comes from trees that grow these football shaped orange and brown pods.

我的意思是，它真的看起来像一个橄榄球，就像汤姆·布雷迪那种能扔的球，只不过它是星形的，而且你没法放气。

I mean, literally, it looks like a football, you know, like a like a Tom Brady thing you can throw, except in star, and you can't deflate it.

明白吗？

Alright?

然后，你摇一摇。

And, and you shake it.

你会感觉到里面有什么东西在前后晃动。

You you feel something, kind of shaking back and forth there.

你用刀切开，把它劈开，里面就是这些——我该说多少呢？

You open it up with a knife and split it open, and you've got this, these, how much I should say?

像银元大小的种子荚。

Like, silver dollar shaped, seed pods.

它们被一层白色的果肉包裹着。

They're covered with this white fruit.

顺便说一句，如果你吃新鲜可可果的果肉，非常美味。

And by the way, if you eat the fruit of a fresh cacao pod, delicious.

它有点甜，又有点咸。

It's a little sweet and salt.

它有点甜中带酸。

It's a little bit sweet and sour.

任何有机会这样做的人，如果你正在度假或想订购一些异国水果，不妨买一个可可果。

Anybody who's got a chance to do this, if you're vacationing or you wanna order some exotic fruit, order yourself a cacao pod.

好的，选一个熟透的，打开它，像这样围绕着可可果的果皮吃，这就是你与自然互动的方式。

Okay, a ripe one and open it up and just eat around the skin around the cacao pod like this is you interacting with nature.

是的。

Yeah.

对。

Yeah.

里面含有维生素C和其他营养成分。

You got vitamin C and other things in there.

现在，这些种子荚经过干燥、烘烤、发酵、再次烘烤，研磨成粉末，这种源自种子荚的植物性粉末正是黑巧克力的基础。

Now that seed pod is dried, roasted, fermented, fermented, roasted, ground up into a powder, and that plant based powder coming from the seed pod actually is the basis for dark chocolate.

当你看到70%黑巧克力、80%黑巧克力时，那个百分比就是来自这种植物的粉末含量。

When you see 70% dark chocolate, 80% dark chocolate, that's the percentage of the powder that comes from the plant.

黑巧克力的百分比越高，对吧，你可以看到这个百分比。

The higher the percentage of dark chocolate, right, you can see the percentage.

百分比越高，里面这种植物成分就越多。

The higher the percentage, the more this plant based stuff in there.

那么，这种植物里面到底有什么呢？

Now what's inside this the plant?

大自然真是非常神奇。

Well, mother nature is pretty amazing.

我总是说，你知道，植物性食物是大自然的药房，不是用 p h 拼写的 pharmacy，而是用 f 拼写的 farm，也就是农场。

I always say, you know, plant based foods are mother nature's pharmacy, not with a p h, but with an f, like farm.

我们都知道，黑巧克力中的可可含有的一种多酚叫做原花青素。

One of the things that we know is that, dark chocolate cacao has, a polyphenol called proanthocyanidin.

这只是一个复杂的化学名称。

That's just a complicated chemical name.

大多数人根本念不出来。

Most people can't pronounce it.

我的工作就是念这些术语，所以我练得很多。

I I'm I'm my job is to pronounce this kind of stuff, so I I have a lot of practice.

但这个原花青素，你知道它有什么作用吗？

But this proanthocyanidin, you know what it does?

招募干细胞。

Recruit stem cells.

好的。

Okay.

研究表明，如果你给患有冠状动脉疾病、射血分数降低、血管僵硬迟钝、容易出问题的六十岁人群服用它。

And studies have shown that if you give people with coronary artery disease and depressed ejection fraction and a sluggish, nonresilient, stiff blood vessels to set up for a problem, like in their sixties.

明白吗？

Alright?

也就是说，这些人正面临心脏病发作或缺血的风险。

Like, that's heading towards some events like a heart attack or ischemia.

到了这个阶段，你很可能需要植入支架。

You're probably heading to a stent at that stage.

明白吗？

Alright?

迟早你会得到的。

At some point, you're gonna get it.

如果你让人们每天喝两杯用高多酚黑巧克力制作的热巧克力，连续一个月。

Well, if you give people high polyphenol dark chocolate, two cups of of hot chocolate made with super polyphenol dark chocolate a day for a month.

你在最开始测量这些心脏病患者的干细胞数量，以及他们血管的僵硬程度。

And you measure at the very beginning these are people with heart disease, and you measure at the beginning their stem cells, and you measure how stiff their blood vessels are.

干细胞数量不多，血管也比较僵硬，情况不太好。

Not a lot of stem cells and pretty stiff blood vessels, not so good.

明白吗？

All right?

你让他们连续一个月每天喝两杯用80%以上黑巧克力制作的热巧克力。

You give them two cups of hot chocolate a day made with dark chocolate, 80% or higher for a month.

到了第三十天，你再测量他们的干细胞数量。

And at thirty days, you measure their stem cells.

他们的血液循环中的干细胞数量可以翻倍，这些干细胞由可可原花青素招募，用于心血管系统的修复与再生。

They can have double the number of stem cells in their bloodstream, recruited into their bloodstream for healing and regeneration of the cardiovascular system by cacao pyranthocyanidins.

顺便说一下，这是一个临床研究。

This is a clinical study, by the way.

当你检测血管的弹性与僵硬度时。

And when you test the resiliency of the blood vessels, the stiffness.

是的。

Yeah.

你知道吗？你有没有听说过一种叫血流介导的血管舒张（FMD）的东西？

So do you know something have you heard of something called flow mediated dilation, FMD?

没有。

No.

我没听说过。

I haven't.

好的。

Alright.

所以，这是每个生物黑客都应该知道的事情。

So this is like something that a biohacker should know.

明白吗？

All right?

这实际上来自心血管研究。

It's actually from cardiovascular research.

所以你想了解自己的血管有多坚韧。

So you wanna find out how resilient your blood vessels are.

血管的韧性是长寿和健康衰老的关键。

Resiliency is the name of the game for longevity and and healthy aging.

对吧？

Right?

以下是你要做的。

So here's what you do.

你拿一个血压计袖带，充气，挤压你的手臂。

You take a blood pressure cuff, pump it up, you squeeze your arm.

对吧？

Right?

现在你把它勒紧。

And now you squeeze it.

噗，噗，噗，噗，现在你的手臂已经没有血流了。

Puff, puff, puff, puff, and now there's no blood flow into your arm.

就是说，你稍微往上勒紧一点就行。

Like, you barely squeeze it up high.

现在你的手臂血流已经被切断了。

Now you've cut off blood flow to your arm.

你会感觉到一点刺痛。

You get little tingles.

明白吗？

Alright?

然后你拿一个超声探头。

And then you take an ultrasound probe.

它就像一支笔，是的。

It's like a pen Yeah.

笔尖连接着超声探头，你把它放在肘窝处。

Tip connected to an ultrasound, and you put it right at the crook of your elbow.

现在你在血流被阻断的情况下进行测量。

And you're now measuring with the blood flow cut off.

你正在观察波形，看它如何逐渐消失。

You're looking at the waveform to see the waveform get extinguished.

明白吗？

Alright?

通常，当血液在其中泵送时，会出现一个波形，然后下降。

So normally when blood's pumping in there, it's gonna have a wave, and it's gonna go down.

它会再上升。

It's gonna go up.

这就是正常的血液进出过程。

That's normal blood pumping in and out.

对吧？

Right?

所以你在充气的同时，观察波形从正常逐渐消失直至停止。

So you're you're pumping it up, you're watching that waveform get extinguished from normal to shut down.

现在，如果你身体健康，血管具有良好的血流介导扩张功能，当你突然释放血压计袖带时。

Now if you are healthy, you the flow mediated dilation, you suddenly release the blood pressure cuff.

此时，血液会自然地迅速回流。

Now what happens is the blood comes rushing back naturally.

如果你年轻健康，血管弹性良好，猜猜会发生什么？

If you're young and healthy with good resilient blood vessels, guess what?

波形会突然反弹。

That waveforms go boink.

它会立刻恢复回来。

It's gonna come right back.

呈现出漂亮而强劲的峰值。

Nice and big big stiff peaks.

血流涌入时会出现一个漂亮的峰值，然后会回落。

Blood flow coming in is gonna get a nice peak, and then it's gonna go back down.

漂亮的峰值，然后流出。

Nice peak and come out.

这就是弹性。

That's resiliency.

在心血管疾病中，当你血管僵硬、有斑块和堵塞，而且你的肌肉——我的意思是你的血管内皮功能不佳时——我研究的是血管，所以这正是我的专长。

In cardiovascular disease, when you've got stiff blood vessels, you got plaque and blockages, and and your muscles aren't your spoo muscles are not working very well and your blood vessels I study blood vessels, so this is like my wheelhouse.

我可以告诉你，这个波形是不健康的。

I can tell you that the waveform is unhealthy.

对。

Right.

sluggish，不高不低，没有反应，不好。

Kind of sluggish, not so high, not so low, that's not responsive, no good.

在这个可可实验中，连续一个月每天喝两杯用高多酚黑巧克力制作的热巧克力，你先测了基线。

Now with this cacao experiment, two cups of hot chocolate dart made with dark high polyphenol dark chocolate for a month, you tested the baseline.

这不太好，因为患有心脏病。

It's kind of not so good because of the heart disease.

你在干细胞出现一个月后进行检测。

You test after a month after stem cells have come out.

现在你实际上重新训练并再生了血管内壁。

Now you've actually retrained and regenerated and re healed the lining of the blood vessels.

猜猜看？

Guess what?

你可以将弹性、血流介导的扩张能力提高一倍。

You can double the resiliency, the flow mediated dilation.

这个超声探头显示你迅速恢复了。

That ultrasound probe shows you bounced right back.

这正是我所说的，身体有自我修复的意愿。

This is actually what I'm talking about when, when I say that the body wants to heal itself.

我们选择的食物、饮食和生活方式的选择，以及我们对环境的接触，实际上都能帮助我们的身体恢复。

The food that we choose, the the diet and lifestyle choices we make, exposures that we actually have to our environment, they can actually help our body bounce back.