第102期特邀贾万特·本顿！《自己动手：120多种少加工、无油、无小麦、无糖、纯素食谱》作者！健康纯素饮食！

如果你容易长肾结石，那情况就不同了，但问题不在于食物中的草酸。

If you're prone to kidney stones, it's a different ballgame, but the issue there is not the oxalates in the food.

问题在于你的身体状况。

The issue is your condition.

你明白我的意思吗？

You follow me?

所以，对于那些没有肾病或肾结石倾向的人，你只需要保持合理饮食，别光顾着吃菠菜。

So someone who doesn't have that precursor to kidney disease or kidney stones or anything like that, you just wanna make sure that you're being reasonable and you're not over just eating spinach.

你经常吃菠菜。

You eat spinach all the time.

吃的时候要煮熟，因为这样可以减少草酸含量。

And when you eat it, you cook it because that minimizes it.

所以其实有很多应对方法，但我自己作为素食者，吃很多植物，完全不担心。

So so there there are ways around it, but I'm I'm not concerned at all myself being a vegan eating lots of plants.

我对草酸完全不担心。

I'm not concerned at all about the oxalates.

是的。

Yeah.

我曾经有一阵子特别沉迷，但并没有停止吃菠菜，因为菠菜是我常吃的食物之一。

I I got on that kick for a little bit and didn't stop eating because spinach is one of my go tos.

我当时就想，这太荒谬了。

And I was like, this is ridiculous.

别吃太多，因为菠菜有那么多好处，而且我有些体质比较敏感。

Just don't overdo it because there's so many good benefits there, and I have some hard stuff.

尤其是考虑到菠菜其他我们已知的诸多益处。

And especially with that and and everything else that we know is good with spinach.

就像你说的，维生素吃多了也会中毒。

It's just like you said, you can take too many vitamins and be toxic.

镁摄入过多也可能导致心律失常。

You can take too much magnesium and have heart rhythm issue.

很多东西你都可能摄入过量。

There's a lot of stuff that you can overdo.

所以我觉得关键是把握好分寸，然后继续前进。

And so I think it's just temper what you do and move forward.

我有个问题想问你。

So I got a question for you.

因为我很好奇，因为你做的某些事情真的非常有创意。

I I because I'm curious because some of the things that you do are so ultra creative.

对我来说，唯一能让我在厨房里变得特别有创意的方式就是吸大麻。

And for me, it's like the only way I could ever get super creative in the kitchen is when I smoke pot.

对吧？

Right?

所以我当时完全放飞自我了。

And so I just was all over the place.

你知道的？

You know?

所以我很好奇，因为你确实做了不少很棒的东西，老兄。

So I'm curious because you do some sweet stuff, man.

你是怎么想出这些点子的？

Like, how did you come up with some of this stuff?

是靠不断尝试和错误吗？

Was it trial and error?

有人指导过你吗？

Did somebody kinda guide you?

是什么促使你如此深入地投入到你所做的事情中，并最终弄明白了这些？

What was your motivating factor here that got you so intricate into what you were doing and figure this out?

老兄，这完全是顺其自然的。

Man, it was so organic, bro.

我的意思是，这从来不是那种精心策划、有系统规划的事情。

I mean, it was never a, like, a, a, like, a mastermind type type of thing.

我要学会做这些食物。

I'm gonna learn to make these foods.

一开始，像其他人一样，我在转向健康饮食时遇到了很多困难。

Initially, man, like everybody else, I struggled to transition to healthy eating, man.

当我放弃奶酪、面包和糖的时候，我不知道如何在不用精制糖的情况下做甜点，那真的很难受。

I when I was giving up things like cheese and bread and sugar and I didn't know how to make desserts without refined sugar, I was hurting.

我的意思是，我真的很难受。

I mean, I was really hurting.

所以其中一些完全是出于必要。

And so some of it was just, you know, out of necessity.

必要性会逼着你去做一些事情。

Necessity is will make you do things.

对吧？

Right?

所以我不得不想出一些方法。

And so I had to come up with ways.

在寻找避免糖分的方法时，我想：为什么我非得用糖呢？

And then in looking for ways to avoid the sugar, I said, well, why do I ever use sugar?

我找了一个无糖布朗尼的食谱，然后发现：哦，原来我可以用枣来代替糖来调味。

I would get a recipe to make brownies without sugar and go, oh, so I can just use dates to sweeten it.

那为什么我不把日期用在所有事情上呢？

Well, why don't I use dates for everything?

然后我就想，哦，油。

And then I was like, oh, oil.

我应该减少用油。

I should cut down on oil.

那没有油我该怎么做饭呢？

Well, how do I cook without oil?

于是我就会去谷歌搜索。

So I would Google that.

但那时候没人这么做，那是大约四年前的事了。

But there was no one at the time, this was about four years ago.

那时候我看不到任何一个人把所有这些结合起来：无油、无精制小麦、无精制糖。

There was no one at the time that I saw that was putting them all together where they were no oil, no refined wheat, no refined sugar.

我也不吃任何大米，尤其是白米，还有最少加工的食材。

I also don't eat any rice, particularly white rice, and minimally processed ingredients.

没有任何超加工食材。

No ultra processed ingredients.

当时没人把这一切结合起来。

No one was putting that all together.

所以这部分我只能自己慢慢摸索调整。

So that part I had to kind of adapt on my own.

我总是告诉别人，伙计，这一切都是由热情驱动的。

And I always tell people, man, it was powered by passion.

你知道吗？我走进厨房，犯了错，走了弯路，经历了那些令人沮丧的时刻，就是为了不让别人再经历这些。

You know, I got in the kitchen and I and I made the mistakes and made the error and and went through the little frustrating moments so that other people don't have to.

现在，我直接给你一本书，或者让你看我的社交媒体平台，你就不用再像我一样去挣扎和犯错了。

Now I hand you a book or I give you my social media platform and you don't have to struggle and make the mistakes I did.

你知道吧？

You know?

对我来说，这一切都是关于同理心，因为有我深爱的人，正因为他们每天吃的东西而走向死亡，而他们永远不会像我这样吃沙拉。

It's all about empathy for me, man, because there are people I love that are dying by what they're putting on their spoon and their fork, and they're never gonna eat a salad like I do.

他们就是不会去做，但我也不想失去这些人，老兄。

They're just not gonna do it, but I don't wanna lose those people, man.

所以我的想法是，如果我能弄清楚如何让健康食品看起来像他们习惯的样子，口感像他们习惯吃的，味道像他们习惯尝的，那时候他们怎么可能会拒绝呢？

So my thing was if I can figure out how to make healthy food look like what they're used to seeing, the texture be like what they're used to eating, and the flavor be like what they're used to tasting, how could they say no at that point?

而这正是真正激励我的地方。

And so that was really what motivated me.

当我开始这么做并取得成功后，你知道，成功会带来更多的成功。

And then as I started doing it and had success, you know, breeds success.

于是你喜欢它，感觉真的在做点什么。

And so you like it and you feel like, wow, I'm really doing something.

然后，戴伦，如果你去我的社交媒体平台看看评论，我的天，这些话我根本编不出来。

And then Dylan, if you go on my social media platforms and read the comments, I mean, you know, I can't make these up.

人们都在狂赞我做的东西，老兄。

People are raving about the stuff that I'm making, man.

他们太喜欢了。

They they love it.

这让我有信心说，看看人们是如何回应的。

And so that gave me confidence to say, look at how people are responding.

于是我开始接受定制请求。

So I started taking requests.

我变得有点自满了。

I got so full of myself.

你希望我做点什么？

Like, what do you want me to make?

告诉我吧。

Give it to me.

听好了，Dylan，有个很好的例子，两天前，我想是吧，我发了米香糖，但我自己不吃米，也不吃精制糖。

And listen, and a great exam Dylan, a great example, man, two days ago, I think it was I posted rice crispy treats, but I don't eat rice and I don't eat refined sugar.

但我找到了一种方法，以前从没见过这种食谱，人们非常喜欢这个食谱。

But I figured out a way, and I'd never seen that recipe before to do it, and people are loving that recipe.

现在它在我的平台上表现得非常好。

It's doing really well on on on my platforms right now.

但我真的做了无花果牛顿饼。

But but, you know, I did Fig Newtons.

我还会做女童军饼干。

I do girl scout cookies.

我会做各种各样的东西，都不含精制糖和那些糟糕的成分。

I do all kinds of things without refined re the refined sugar and all the junk ingredients.

你知道吗，我要告诉你一件事，因为听你这么说，结合我作为营养师的经历，以及我一生中大部分时间都饱受饮食失调之苦，这真的可能让人感到绝望，很多时候你都活在黑暗中，很多人对此闭口不谈。

You know, I'll tell you this because listening to this and knowing what I know is being a nutritionist and also someone that suffered an eating disorder most of their life, it can be hopeless and you live in the dark a lot of times, and a lot of people don't talk about it.

他们就是不说。

They just don't.

我花了许多年，有了这个平台后才明白，上帝是想让我去帮助别人，所以我必须放低姿态，坦诚分享自己所有的不足之处，因为这能给人们带来启发。

It took me a lot of years and to have a platform and to realize that God wanted me to help people, and so I need to humble myself and talk about all of my own areas they're lacking and because it it it shows people.

对吧？

Right?

所以你所做的，不仅仅是给人们提供健康饮食。

So what you're doing is you're not just giving people healthy eating.

你确实如此，但你做的不止这些。

You are, but that's not all you're doing.

你给予人们希望，让别人看到他们不必活在恐惧或焦虑中，因为当你无法控制饮食时，这会带来压力。

You're giving people hope, and you're letting people see that they they don't have to live in either fear or angst because that causes stress when you can't control what you're eating.

而且你愿意倾听。

And you listen.

那些吃得乱七八糟的人，他们自己也知道。

People that eat like shit, they know they are.

他们知道，而且他们也控制不了。

They do, and they can't help it.

他们真的控制不了。

They really can't.

所以你提供的不只是建议。

So you're not just providing ideas.

你给予人们希望。

You're giving people hope.

这远不止如此。

It's far more.

我希望你知道并理解，你所做的一切远比一本食谱书要深刻得多。

I I hope you know and understand that that what you're doing is far deeper than just a recipe book.

你正在提供一种能够拯救许多人的东西。

You're providing something that is gonna save a lot of people.

我想说声谢谢，因为通过和你交谈，我现在更清楚地意识到，人们需要明白，拥有这些问题并不可怕。

And I just wanna say thank you because I understand now more from you talking to me that I want people to realize it's okay to have these problems.

挣扎并不可怕，但像你这样的人，是有答案的。

It's okay to struggle, but there are people like yourself that have an answer.

这真的非常值得感激。

So it's appreciated.

我想在我们继续之前，现在就把这些话说出来。

I just wanna throw that in right now before we go any further.

谢谢你，兄弟。

Well, thank you, bro.

自从我开始做这件事以来，发生了许多好事，比如社交媒体上的互动、写书等等，但最打动我、最激励我的，是人们发来的消息，说‘我的关节不再疼了’。

And and of all the things that have happened and a lot of positive things have happened since I've been doing this, the social media thing and writing the book and that kind of thing, by far, the thing that touches me the most and that, you know, motivates me the most are messages that I get from people saying, hey, my joints don't hurt anymore.

我的糖尿病好了。

My diabetes is gone.

我终于让我的丈夫加入了。

I finally got my husband on board.

我的儿子终于愿意吃健康的食物了。

My son will finally eat healthy food.

天啊，这真让我心里暖暖的。

And, man, that just warms my heart, man.

有些故事让我感动得流泪，讲的是孩子和他们以前不肯吃东西的事。

I've had some bring me to tears talking about kids and things and how they wouldn't eat things.

这真的太棒了，但我特别喜欢你刚才说的话。

It's just it's just amazing, but I love what you said.

说到我的书，我最想用的一个词就是‘赋能’。

You know, the thing about my book, the word that I like to attach to it more than anything else is empowering.

对吧？

Right?

因为就像你说的，如果你失去了希望，我给你的不只是食谱，而是你要亲自去实践。

Because like you said, you know, if if you lose hope, I'm not just I'm giving you the recipe, but then you're making it.

你明白我的意思吗？

You see what I'm saying?

所以你在照顾自己。

So you are taking care of yourself.

你不是去货架上随便拿点东西，那些东西可能本来就不符合你的健康需求，也不是去餐厅吃那些食物，而是在你的厨房里创造你的健康。

You're not just going and pull something off a shelf, which probably has something in it that you don't want anyway, or going to a restaurant that, you know, to get this food, you are creating your health in your kitchen.

你的实验室就是你的厨房。

Your laboratory is your kitchen.

你知道吗？

You know?

因为这要么是你的实验室，要么就是那个为你制作药物的化学家的实验室。

Because it's either gonna be your lab or it's gonna be the lab of the chemist who's making the medications that you're gonna be taking.

对吧？

Right?

所以你可以选择付钱给农民，或者付钱给药剂师。

So you can pay the farmer or pay the pharmacist.

这是你的选择。

It's your choice.

但我喜欢的是付钱给农民，把农产品买回来，亲手做成你爱吃的东西，这完全是双赢。

But what I like to do is pay the farmer, get that produce in here, man, make it into the type of stuff that you love to eat, and it's all win win.

这完全是双赢。

It's all win win.

我太喜欢了。

I love it.

我想换个话题，因为这个在健身和健美圈里经常被讨论，我多年来一直反复纠结，直到后来逐渐转向生化增强和其他健康领域，现在就不参与这些争论了。

I I wanna wanna shift to something here because this is something that that I know gets discussed a lot in fitness and bodybuilding worlds, and I've gone back and forth on this for years until I kinda transition more into, like, biohacking sphere and other aspects of health, so I don't get into these arguments anymore.

但我想听听你的看法：对于那些想成为职业健美运动员、拼命训练的人来说，这有可能吗？

But I want your thoughts when it comes to is it possible for bodybuilders and people that are really getting into looking for their pro card and training?

他们能以纯素食者的身份做到这一点吗？

Are they able to do that as a vegan?

有可能摄入足够多的每一种营养素，达到那种水平吗？

Is it possible to get the adequate amounts of every nutrient that they need to really be on that level?

你知道吗，戴伦，我不能说不行，但我也不能说可以，因为显然我不确定。

You know, Dylan, I can't I can't say no, but I won't say yes because, obviously, I don't know.

我没试过，但我知道，再说一遍，兄弟，我尽量保持谨慎，因为我是个尊重他人选择的人，但据我所读、所见以及我所咨询的专家所说，人体并不是设计来变得极其壮硕的。

It's not something I've tried, but I just know that, you know and again, man, I try to be very delicate, bro, because I I'm not one I'm a live and let live kind of guy, but, you know, in my opinion, from what I've read and seen and what I've been told by experts that I've talked to, you know, the human body is not designed to be massively big.

你通过极其严肃的健美训练所获得的那种肌肉密度，并不自然。

You know, the kind of muscular density that you put on doing really, really serious bodybuilding is not natural.

而且，如果你吃肉，你摄入的肉太多，会提高你的IGF-1水平，而这种水平可能促进癌症。

And again, if you're eating meat, you're raising your IGF one because you're to eat so much meat that you're raising your IGF one to levels that can promote cancer.

所以，我对这一点感到担忧。

And so and so I would be concerned about that.

但更重要的是，兄弟，你做的这件事其实并不自然。

But furthermore, man, you're just doing something that really isn't natural.

再说一遍，这只是我的观点。

Again, this is my opinion.

对于那些从健美中获得乐趣、在心理或身体上有所收获的人，我绝不会贬低你的选择，兄弟。

For those who get pleasure out of bodybuilding, who get something out of it mentally or physically, I'm not knocking your thing, man.

你做你自己的事吧。

You do what you do.

你明白吗？

You know?

因为说实话，我明天就可能死于一场车祸，也就是说，我这些年吃什么都无所谓了。

Because I mean, heck, I could die tomorrow in a I mean, it didn't matter what I was eating all these years.

我会死于一场车祸。

I'm I I've died in a car accident.

我遭遇了一场车祸。

I get in a car accident.

所以，去做你相信并热爱的事情吧。

So go for what you know and what you love.

所以我不是想劝阻任何人，但我真的看不到如何再吃得健康，关键在于‘健康’这个词。

So I'm not trying to discourage anyone, but I just don't see a way to eat a healthy again, operative word is healthy.

一个健康的纯素食饮食，同时成为大型健美运动员。

A healthy vegan diet and be a big bodybuilder.

要保持体型，你看，如果你翻我的书，会看到里面有一张照片，就在蛋白质章节，因为我知道大家常问蛋白质的问题，而我肌肉很发达。

Be defy because look, I'm very look, if you look in my book, you'll see, I mean, I got a picture in there and it's in the protein section because I know people have this question about protein and I'm very muscular.

我个子不算大，但非常线条分明、肌肉清晰，我不是想显得自大，只是实事求是地说，我非常重视保持足够的肌肉量，尤其是随着年龄增长，可以避免髋部骨折等各种问题。

I'm not a big guy, but I'm very defined, very cut, and I'm not trying to sound arrogant, but I'm just being, you know, just matter of fact here to say that I'm all about, you know, how important it is to have, you know, adequate musculature, especially as you get old, man, to avoid, you know, the hip fractures and all kind of things.

所以我完全支持举重和锻炼。

So I'm all for lifting weights and working out.

我本人就在做，而且非常热情且持之以恒。

I do it, and I do it avidly and consistently.

我只是不追求那种不自然、其实没什么实际用处的庞大肌肉——老实说，除了虚荣或参赛之外，没什么意义。

I'm just not going for the big bulky muscles that aren't really natural and aren't really useful to be honest with you other than for vanity or to compete.

再说一遍，如果那是你的追求，我并不否定它。

And again, if that's your thing, I'm not knocking it.

我并不是在说你不应该做这件事或那件事。

I'm not out here saying you shouldn't be doing x or y.

你做对你有用的事情。

You do what what works for you.

但就我个人而言，我不会去尝试那样做。

But for me personally, I I wouldn't try to do that.

我欣赏你的坦诚，你完全正确。

I appreciate the transparency, and you are 1000000% right.

我掌握了很多关于长期保持过大体型的数据，以及它给心脏带来的巨大压力和负担。

There is so much data that I have on being too big for too long and the amount of stress and strain that it puts on your heart.

我谈论的不仅仅是关节、韧带和长期损伤。

I'm not just talking about joints, ligaments and long term injuries.

我谈的是我们的心脏和其他内脏器官，它们会缩短你的寿命。

I'm talking about our hearts and other internal organs where it shortens your lifespan.

这已经被证实了。

It's proven.

而你正处于所谓的MTOUR状态，而不是长期、过度地处于AMPK状态，那样会要你的命。

And you you're in what's called an MTOUR state as opposed to being in the AMPK state too long, too much, and it will kill you.

确实会要你的命。

It absolutely will.

这就是为什么你看到很多这类人英年早逝，或者很多人身体逐渐衰退，其中一部分原因确实是类固醇的使用。

And that's why you see a lot of these guys that they die young or they see a lot of guys, they they degrade, and some of that's from steroid use.

但他们开始衰退，然后就总是受伤。

But they they start to degrade, and then they're injured all the time.

总是受伤。

Constant injuries.

你知道的吧？

You know?

而且，摄入过多的热量也不好。

And also, the consumption of too many calories is is not good.

对吧？

Right?

是的。

Right.

没错。

So That's right.

事实上，唯一被科学证实能延长寿命的方法是限制热量摄入。

In fact, the only thing that's been proven scientifically to extend life is calorie restriction.

它已在多种动物物种中得到验证，而唯一能反复有效延长寿命的，就是限制热量摄入。

It's been proven in different species of animals, and that's the only thing that is repeatable over and over again to extend life is the restriction of calories.

所以当你摄入大量热量来增肌和增重时，你实际上是在违背延长寿命的根本方法。

So when you're eating a ton of calories to put on muscle and put on weight, you're you're going against the very thing that extends life.

这可能会成为一个问题。

That that that can be a problem.

而且，mTOR，你说得对。

And and mTOR, you're right.

mTOR是必要的。

MTOR is necessary.

而且如果你是个素食健美运动员，就必须注意摄入足够的亮氨酸来激活mTOR。

And and and if you're a vegan bodybuilder, have to be aware you gotta get enough leucine to activate mTOR.

你一次需要大约2.2克的亮氨酸，我觉得。

You need two point two grams, I think, of leucine at one time.

你得通过有策略地饮食，或者多吃一点，才能做到这一点。

You have to do some strategic eating to do that or eat more to do that.

所以，哦，是的。

So oh, yeah.

mTOR很重要，但你说得对。

MTOOR is important, but you're right.

你不希望长期处于这种状态。

You don't wanna live in that state, prolonged.

长期。

Prolonged.

不。

No.

他们停留在那种状态的时间太长了。

And they stay in that state way too long.

是的。

Yeah.

我也曾陷入过那种状态。

I've gotten into that.

我们就不深入说了，但你我都明白我们指的是什么。

We won't get into that, but you and I both know what we're saying there.

这并不好。

It's it's it's not good.

这实际上相当危险。

It's actually quite dangerous.

但没错，你也是对的。

But, yes, you are also right.

我接下来想问你关于这个。

And I'm gonna ask you about, this.

随着我们年龄增长，肌肉减少症和肌肉退化可能是致命的。

As we get older and we age, sarcopenia and muscle degradation can be fatal.

正如你所指出的，你更容易发生骨折、韧带撕裂或拉伤等。

And as you pointed out, you can be very prone to broken bones, ligament tears, or stretching, etcetera.

所以我们显然希望避免这种情况。

So we obviously want to avoid that.

那么，你对补充摄入有什么看法？

What are your thoughts then on supplemental intake?

比如，作为素食者，服用肌酸或其他补充剂有没有什么问题？你在推荐时是否遇到过这方面的困扰？

Like, are you good with is there any issue taking creatine or other supplements in terms of, like, as a vegan, or is there any issue there that you run into with people in terms of what you recommend?

是的。

Yeah.

对。

Yeah.

我认为某些营养素的补充是必要的，比如维生素B12，还有对我来说，Omega-3也是如此。

I think supplementation is essential for some things like b twelve, for example, and for me, omega omega threes as well.

但考虑到蛋白粉，随着年龄增长，尤其是超过62岁后，我们吸收某些营养素的能力会下降。

But in light of protein powders, you know, as we get older, particularly over 62, then our ability to assimilate certain nutrients goes down.

因此，我们利用营养素的效率不如30岁、40岁、50岁时那么好了。

And so we can utilize the nutrients as well as we could when we were 30 and 40 and 50, etcetera.

所以对一些人来说，特别是那些超过62岁且非常活跃的老年人，他们可能需要蛋白粉，因为身体无法有效吸收这些营养。

And so for some people, particularly if you have an older person, again, over 62, that's particularly active, they may need a protein powder because, you know, you you can't you can't utilize it as well.

如果你说：‘那我就多吃点好了。’

And if you say, well, I'll just eat more.

但事实上，随着年龄增长，单纯靠多吃富含蛋白质的食物本身就很难做到，而且还会同时增加卡路里摄入。

Well, that's difficult to do particularly as you get older anyway to try to just eat more things with protein and then you're upping your calories at the same time.

没错。

So Right.

我对高品质的蛋白粉并不反对。

A real good quality protein powder I'm not against.

我会根据自己的活动情况偶尔服用蛋白粉。

I take protein powder sometimes depending on what I'm doing.

如果我有特定的目标或即将进行某项活动，确实有时我会服用蛋白粉，但这种情况并不常见。我会建议那些觉得自己无法通过日常饮食满足活动量、体重或年龄所需蛋白质的人使用蛋白粉。

If I have a particular goal or something I'm gonna be tre there's different times, but not often where I do take a a protein powder myself, and I suggest it for people who feel like they need it because they can't get enough through their regular diet for their activity level or their weight or whatever the case may be or their age.

所以确实有些时候补充剂是必要的。

So there are times where supplementation is is needed.

我本来想聊的就是蛋白粉，以及你对植物性蛋白的看法。

That's where I was gonna go is to the protein powders and your thoughts on plant based proteins.

比如大米蛋白、豌豆蛋白，你觉得它们不如乳清蛋白有效吗？

So whether it's rice protein, pea protein, do you have any thoughts on those not being as good as whey protein and the efficacy there at all?

我也很好奇你对这个问题的看法。

Or I'm curious as to your thoughts there.

我没有特别的看法。

I don't.

你说‘不如’，这取决于你怎么看待，因为关于肉类蛋白和植物蛋白的优劣，本来就是个有争议的话题。

When you say not as good, it depends on, you know, how you're looking at it because, you know, that's kind of a debate that people have with meat versus plant protein anyway.

是的。

And Yeah.

你知道，很多人没有意识到，所有植物都含有所有必需的氨基酸。

You know, and a lot of people don't realize that plants have all all plants have all essential, you know, amino acids.

只是它们的比例不像肉类那样高。

It's just that the ratio that they're in are are not as high as meat.

你知道，肉类中的氨基酸含量正好合适，能让你有效增长肌肉。

You know, with meat, you get the amino acids and they're in the right quantity where you're gonna you're gonna grow.

你能获得你想要的效果。

You're gonna get what you wanna get.

但从植物中获取的蛋白质，通常不够完整。

But from plants, you know, the plants aren't as complete with the proteins.

你明白我的意思吗？

You you follow me?

所以你需要多吃一些种类的食物，才能达到同样的效果。

So you have to eat Yeah.

摄入更多样化的食物。

A more variety to get the same thing.

但话虽如此，肌酸，这可是另一回事。

But having said that, you know, creatine, man, that's something different.

不仅健美爱好者喜欢它。

Not not only does it, you know, bodybuilders love it.

对吧？

Right?

因为你会增加水分重量，增强肌肉负荷，但我读过和研究过一些关于肌酸的认知益处，非常令人印象深刻。

Because you get that water weight, you get the the muscle load, but it's been some cognitive benefits from creatine that I've read and studied that are impressive.

我的整骨医生，他可是认真的。

And my osteopath who who is like doesn't play.

他懂行。

He knows his stuff.

他支持使用肌酸。

He he's in favor of it.

还有几位我有幸认识并有联系的健康专家，也持相同观点。

And so was a couple of health experts that I'm fortunate enough to to know and be connected to.

所以我通常是最后一个转变想法的人。

And so I'm usually the last one to come around.

我在饮食方面尽量保持简约，但对肌酸我已经改变了看法。

I try to be a minimalist with everything when it comes to food, but but I've come around on creatine.

我得承认，我并不经常服用它。

I gotta admit, I don't take it regularly.

我并不经常服用它，但我确实会吃，而且我希望将来能坚持规律服用。

I don't take it regularly, but I do take it and I do wanna take it consistently at some point.

还有蛋白粉，你知道的，这些产品标签五花八门，市面上有太多不同种类的蛋白粉，有些铅含量过高，有些镉含量过高，或者有其他问题，质量堪忧，但如果是优质的蛋白粉，我完全支持。

And then protein powders, you know, again, man, these labels, there's so many different protein powders out there and some of them are too high in lead or too high in cadmium or too high in this and just, you know, aren't quality, but a quality protein powder, I'm all for it.

我完全支持。

All for it.

如果你需要

If you need

的话。

it.

是的。

Yeah.

我们必须关注一个叫清洁标签项目的组织，他们会检测所有成分。

We have to look at there's a thing called clean label project, and they test for everything.

那些使用这个认证的公司，正是我所关注的。

And the the companies that utilize that are the ones that I look for.

但没错，老兄。

But, yeah, you're right, man.

过去三年，尤其是最近，似乎每个人都意识到了肌酸的所有功效和认知益处。

The creatine, the past three years, especially, it seems like everybody's caught on to, like, what all it does and the cognitive benefit.

我73岁的母亲在服用肌酸，我认识的许多青少年也在服用，因为它对每个人都有多重好处。

And I have my 73 year old mother taking it, my, many teenagers that I know because it's good for everybody for multiple reasons.

尤其是认知益处，保持思维敏锐，对更年期女性来说效果非凡。

But the cognitive benefit, the ability to stay sharp, menopausal women, it's phenomenal for all of them.

很高兴你提到这些。

So I'm glad you brought some of that up.

我们来聊聊这本书吧。

Let's get into a little bit about the book.

那么人们可以期待些什么呢？

So what can people expect?

因为这本书很快就要出版了，正如我所说，我有幸提前预览过，它的水平简直超乎想象，太厉害了。

Because the book is coming out very soon, and I like I said, I had a chance to preview, and it is on another level of badass in my sorry.

我就直说了，但让我们还是来谈谈人们能从这本书中期待些什么。

I'm just gonna say it for what it is, but let's let's get into a little bit about what people can expect from it.

它只是食谱，还是包含了更深入的细节内容？

Is it just recipes, or is there more intricate detailing into what you discuss?

人们可以期待哪些内容来提前了解呢？

What can people look for to give them a preview?

是的。

Yeah.

我喜欢这个问题。

I love that question.

显然，最主要的是食谱，这毫无疑问，但我试图让它全面且富有信息量。

Obviously, the main thing are the recipes, no doubt, but I tried to make it comprehensive and informative.

因此，我使用了很多人们想不到可以用来制作我这些作品的食材。

And so, you know, I use a lot of ingredients that people wouldn't think you could use to create the things that I create.

我使用的一些食材可能是人们没听过的，比如箭粉，或者亚麻籽壳。

And some ingredients that I use will be things that people haven't heard of, like arrowroot powder, for example, or psyllium husk.

也许你听说过这些，但很多人确实没听过。

Now maybe you've heard of them, but but a lot of people haven't.

还有其他一些东西。

And there are other things too.

所以我有一个食材索引，列出了我使用的几乎所有食材，并说明我为什么使用它、它替代了什么，以及我为什么选择它而不是其他东西。

And so I have an ingredients index where I go through almost every ingredient I use, and I and I tell you why I use it, what it's used in place of, and why I use it instead of the other thing.

所以这本书非常具有教育意义。

So the book is very educational.

我还设计了一个自制餐食矩阵，教你如何学会制作某些食物。

I have a make your own meal matrix where I show you how you can learn to make certain things.

一旦你学会了制作我的素肉末，比如，你就可以用它来做卷饼，这是一道基础食谱。

And then, you know, once you learn how to make my veggie ground, for example, now you can go and make that burrito using the veggie ground, which is a staple recipe.

如果不在你眼前，我这样讲可能会有点让人困惑。

And it doesn't it doesn't it can be a little confusing if it's not in front of you, and I'm saying it this way.

但我基本上是教你如何将不同的食谱和方法联系起来，让你能够调整甚至创造出自己的食谱。

But I just basically show you how to connect recipes and connect different methods that you're using in one recipe to adapt and even create your own recipes.

我在赋予你能力。

I'm empowering you.

当你读完我的书后，不仅能做出书中这134道菜，你还会开始形成自己的概念。

It's not when you're done with my book, not only can you make the 134 recipes about that that I have in the book, but you start to conceptualize.

你会开始理解我所做事情背后的理念。

You start to understand the concept behind what I'm doing.

再说一遍，这种‘赋能’让你能够说：你知道吗？

And again, that word empowerment, it empowers you to say, you know what?

我在想，有什么东西是我没写进书里的。

I'm trying to think of something I didn't put in the in the book.

mac和奶酪不在书里，但你知道吗？

Mac and cheese isn't in the book, but you know what?

我觉得我现在可以做了，因为我懂得怎么做他那种奶酪酱，也知道哪些面条更健康，你明白我的意思吧？

I think I can make it now because I know how to make the cheese sauce that he did and I know what kind of noodles are healthy and I know you see what I'm saying?

所以，我希望那个灵光一现的时刻也能发生在你身上，让你能走出去尝试，做自己的事，做出任何你想做的食谱。

And so that light bulb, I want that light bulb that goes off go off so you can get out and experiment and do your own thing and make any type of recipe that you want.

看，就是这样。

See, that's it.

这正是我期待你说的，也是我想让你深入探讨的：我们到底在替换什么？

That's what I was that's what I was hoping that you were gonna say and get into is what are we substituting?

为什么？

Why?

这样我们就能看到、想象并理解哪些东西被去掉了。

And so we could see and visualize and understand what is being taken out.

哇哦。

Wow.

这可以用于这个原因或这种替代，因为我假设当人们看到你所做的一切、你所去除的东西以及你用中间的材料替代时，会感到非常震撼。

This could be used for this reason or for this substitution because I'm assuming that some of that stuff in there is gonna be a little bit mind blowing to people when they see what you're doing and what you're taking out and using in between.

而且，你知道，关注我的人已经习惯了这些，他们对此已经习以为常。

And, you know, people that follow me are kind of adjusted to it, so they they're they're used to it.

但有很多买这本书的人并不关注我，我觉得我的做法会让他们感到震惊。

But there are a lot of people buying a book who do not follow me, and I think mine is gonna be mind blowing.

你知道吗？

You know?

但是一种积极的震惊。

But in a good way.

一种非常棒的震惊，让人惊叹。

In a very good way that wow.

因为人们经常这样对我说。

Because people say that to me.

你知道吗？

You know?

他们给我写信说：哇。

They write me and go, wow.

你可以用那个来做这个。

You could make this with that.

我从不知道可以用这个来做那个。

I never knew you could use this to make that.

我经常听到这样的话。

I hear that all the time.

但说实话，我们被灌输了这种饮食方式，所有东西都是加工过的，这真是一种遗憾。

And and it's and it's a shame really, man, that we're indoctrined in this way of eating where everything is processed.

一切都已经为你准备好了。

It's done for you.

你只需要去买冷冻披萨就行了。

You just go buy the frozen pizza.

你只需要去买冷冻千层面就行了。

Just go buy the frozen lasagna.

你知道的，就去买吧，随便买点什么。

You know, just go buy the, you know, whatever.

去买现成的饼干，再买这个。

Go buy the ready made crackers and go buy this.

我向你展示的是，如果你接受他们给你的东西，你就会得到你应得的。

And and I'm showing you that if you take what they give you, you're gonna get what you get.

我的意思是，这些食品公司只关心一件事——利润，他们会添加稳定剂、乳化剂、食用色素和其他添加剂。

And by that, I mean, these food companies, man, they're interested in one thing only profit and they're gonna put stabilizers, emulsifiers, food colors, food added.

他们会往里面加东西，让食物保质期更长、味道更好，但那根本算不上真正的食物。

They're they're gonna put things in there that make that food last longer, taste better, and it's nothing close to food.

那些你都念不出来的成分，是在实验室里合成的，然后你却把它们吃进身体里。

They're ingredients you can't pronounce that kill or making any lab and then you're putting them in your body.

懂吗？

Know?

但当你自己做食物时，就可以避开所有这些东西。

So but when you make your own when you make your own, you can skip all that stuff.

我觉得，如果人们知道自己吃的东西到底是什么，你跟他们说了，他们可能会晕过去，你知道吗？

I think if people had any sort of clue on what they were actually eating, if you told them, they would pass out, you know?

天哪。

Oh boy.

贾万，你知道我一年外食多少次吗？

I Javant, you know how many times I eat out in a year?

一次都没有。

None.

我从不外食。

I don't.

即使我旅行时，也必须住在有厨房的地方。

Even when I travel, I have to have a kitchen where I'm at.

我们自己做所有饭菜。

We cook everything.

好几年了，我什么都不碰。

I don't touch anything anywhere for years.

而且我穿着，你在说笑吧，不。

And I wore You're making it No.

你让我能够做自己，兄弟。

I You're making it safe for me to be myself, man.

我通常会压抑这部分，除非被逼无奈，但我连那样也不做。

I usually hold that part back unless I'm pushed, but I don't either.

事实上，前几天我在Instagram上做了一次直播，有人问我：你外出吃饭时怎么办？

Matter of fact, I did a live the other night on IG, and someone said, what do you do when you eat out?

我开始笑起来，我不想说，但我告诉他：你知道吗，我可能已经有三四年，甚至五年没在外面吃饭了，兄弟。

And I started laughing, and I didn't wanna I said, you know, I probably haven't eaten out in three or four or five years, man.

我已经不记得到底有多久了。

I don't know how long it's been.

我就是不吃外面的东西。

I I just don't eat out.

听好了，Dylan，是这样的，兄弟。

And look, Dylan, here's the thing, man.

我就是这样的人。

I'm funny this way.

对吧？

Right?

因为即使我知道食物很完美，食材也是我想要的。

Because even if I knew the food was perfect, the ingredients were the ingredients I want.

我不希望一个我不认识、在我看不见的房间里的人为我准备食物，老兄，我曾在餐厅工作过。

I don't want some stranger I don't know in a room I can't see putting my food together because I worked in restaurants, bro.

我十几岁的时候就在餐厅工作过，亲眼见过从地上捡起来的东西被放到盘子里。

I worked in restaurants as a teenager, and I've seen things come off the floor and go on the plate.

我见过有人抓头、做些奇怪的事，然后就给你做菜了，所以老兄，我一点都不想沾边。

I've seen people scratching their head and doing stuff and then making your food and so so, bro, I I I don't want any part of it.

话虽如此，我知道很多人会说：别开玩笑了。

Now having said that, I know a lot of people like, come on.

你不能这么严格吧。

You can't be that strict.

我会和你一起去餐厅。

I'll go to a restaurant with you.

我会点一杯水，好好聊聊天，但我可能不会吃东西。

I'll have a glass of water, and and I'll provide some good conversation, but I'm probably not gonna eat.

我大概真的不会吃。

I'm just probably not gonna eat.

你确实如此。

You so yeah.

我的意思是，我们是一样的。

I mean, we're identical.

我也在厨房工作过，而且我在一些高档餐厅干过。

And I also worked in kitchens, and I I worked at some high end restaurants.

我在后面的时候就想，这里竟然发生这种事？

And I was back there, and I was going, this is what goes on back here?

真的吗？

For real?

没错。

Exactly.

是的。

Yes.

你看到当忙起来的时候，他们背后汗流浃背，忙得团团转，简直不可能。

And you see when it's busy, and they're sweating back there and going a 100 miles an hour and, like no.

绝对不行。

Just no.

不行。

No.

不行。

No.

不行。

No.

不行。

No.

不行。

No.

不行。

No.

即使我们旅行时，下飞机后第一件事，不是去我住的地方，而是去全食超市或者其他健康食品店。

We even when we travel, the first thing we do off the plane before we even go to where I'm staying is go to Whole Foods or whatever health.

所以我去过一些小镇，那里只有当地的健康用品店，我会在去之前先囤货。

So I've been in some small towns, it's just the local health store, and I'm stocking up before I even go.

哪怕只待一天，兄弟，我也会去那里买齐我需要的东西，有些甚至会放进托运行李里带回家，因为这里确实很贵。

And it's like, even for one day, bro, like, I go there and I'll I'll, like, I'll buy whatever I need, and then some of it, I'll even put in my my bag that I'm checking to bring home because it does get pricey.

但不行。

But no.

这在地球上是绝对不可能的。

There is no way on the planet Earth.

所以我打算好好读读你的书，丰富一下我在这里的烹饪菜谱，也许我们可以拍些视频，当我做这些菜的时候，你来指导我、示范给我看。

So I'm going to really get into your book to enhance my repertoire of what I cook over here, and maybe we can do some some some videos together on when I'm doing that and test it out, and you can guide me and show me.

嘿。

Hey.

我完全支持。

I'm all about it.

太棒了，老兄。

I love that, man.

你知道吗，我昨天去圣地亚哥的时候，那是我为数不多在那里吃饭的时刻，但那是因为我去拜访了富尔曼医生。

You know, I when I went to, San Diego yesterday, one of the rare times that I did eat while I was there, but it was because I was visiting doctor Fuhrman.

我不知道你是否熟悉他，但他是乔尔·富尔曼医生。

I don't know if you're familiar with him, but doctor Joel Fuhrman.

是的。

Yeah.

他是我健康领域的偶像。

So he's like my health hero.

我当时去参加他的播客，然后我们一见如故。

And and so I was out there on his podcast, and then we hit it off.

我之前已经见过他了，但我们相处得特别投缘。

I had already met him, but we hit it off so well.

他邀请我去他家，后来我就在那里吃饭了，因为你知道，这 guy 和我很像，我在那里吃了一些新鲜的食物，简直爱死了。

He invited me to his home, and now I ate there because, I mean, this guy, you know, he he's like me, and I was eating some fresh stuff out there and just loving it.

但不过，是的，我和你一样，老兄。

But but, yeah, I'm like you, man.

即使旅行时，我也会非常有策略地安排饮食，随身带一些食物。

Even when I travel, I'm very strategic about what I do, and I just bring things.

或者像你一样，我会去找全食超市，然后大量采购。

Or like you, I look for that I look for that Whole Foods and stock up.

是的。

Yeah.

太棒了，老兄。

I love it, man.

这太棒了。

That's awesome.

你的书将在3月17日出版。

Well, your book is coming out on March 17.

对吗？

Correct?

对。

Correct.

好的。

Okay.

所以我们得让这本书成为畅销书，推给每个人，因为我觉得它将产生的影响会非常巨大。

So we gotta make that thing a top seller and get that in front of everybody because I think that the impact that that is gonna have is gonna be tremendous.

现在我问你一个问题，因为我知道有些人会想知道，我也想知道。

Now let me ask you this because I know some people are gonna wanna know this, and I wanna know this.

你有没有做任何形式的辅导，比如团体辅导、发布的视频，或者是一对一辅导？还是说只能通过关注你的社交媒体、读你的书来获取所有内容？

Do you do any kind of coaching, whether it's group coaching, videos you put out, or one on one coaching at all, or is it just strictly follow your your social, read your book, and get everything that way?

没有。

No.

没有。

No.

有很多人问我，告诉我他们非常希望有教练指导之类的帮助。

I had a lot of people asking me and telling me that they would love some coaching and and that kind of thing.

所以我开发了一个应用，这个应用已经有一年了。

So I created an app, and my app is a year old.

它的网址是 healthyveganeating.com，或者抱歉。

It's at healthyveganeating.com or excuse me.

hveating.com，hveating.com。

Hveating.com hveating.com.

在我的应用里，我收录了我所有的食谱，除了书中的一些。

And, in my app, I have all my recipes except some of the ones in the book.

超过500个食谱，但还不止这些。

Over 500 recipes, but not just that.

我还提供了健身计划，我演示了大约200个动作供你参考。

I have workout programs where I did over a it may be like 200 exercise, where I demonstrate it for you.

你可以选择你想要的内容。

You choose what you want.

如果你想减脂增肌，或者想减重又不想去健身房，我提供了使用哑铃、家庭锻炼、自重训练、器械等各类在家锻炼的方案，你想得到的都有。

If you wanna lose fat and put on weight or if you wanna lose weight and you wanna do it at the home and not the gym, I've got workouts with dumbbells, workout for at home, calisthenics, machines, you name it, man.

它非常、非常、非常全面。

It's very, very, very comprehensive.

所以适合那些希望规律锻炼的人。

So people who want to work out regularly.

我还制作了一些视频锻炼，我称之为与Javant一起锻炼，我在美丽的地点——海滩、湖边、公园里做锻炼，你也可以跟着我一起练。

And then I did some videos workout, I call workout with Javant, where I'm in these beautiful locations, at the at the beach, at the lake, in these parks, and I'm doing workouts and you work out with me.

此外，我还设置了积极心态板块，整理了许多练习和肯定语，我会引导你进行正向肯定和其他相关内容。

And then I have a section on positive mindset and a lot of exercises I put together and a lot of affirmations where, you know, I'm guiding you with affirmations and that kind of thing.

还有一个关于睡眠的板块。

And then a section on sleep.

在睡眠板块中，我提供了一些引导式睡眠和放松练习。

And in the sleep section, I'm doing some guided sleep and some guided relaxation things.

所以，这是我所认为的健康四大支柱。

So it's the four pillars of health as I see them.

因为我告诉人们，伙计，如果你吃得非常健康、每天锻炼，也不压抑压力和创伤，但只睡四个小时，那你根本不可能健康。

Because I tell people, man, if you eat a super health promoting diet and you exercise every day and you're not harboring stress and and trauma, but you're getting four hours of sleep, bro, you're not gonna be healthy.

你会毁掉你所做的一切其他努力。

You're gonna you're gonna sabotage all the other things you're doing.

所以，真正最有效的是这四者协同作用的方法。

So it really is a synergistic approach that works best.

因此，在我的应用中，我强调这四大支柱。

So in my app, I emphasize all four pillars.

而且，我通过我的应用提供指导服务，我也做了相当多的指导。

So and I do offer coaching through my app, and I and I do a fair amount of that.

所以，是的。

So so yeah.

所以我提供指导服务，但这是一个基于订阅的应用。

So I do offer coaching, but it's a subscription based app.

我有很多人订阅了，你知道的，人们对此还挺感兴趣的。

I have a lot of people subscribed, you know, people are kind of, taken to it.

所以我真的很喜欢这个应用。

So so I really like it.

在写这本书之前，我觉得最让我自豪的作品就是开发了这个应用，因为它太全面了。

It's it's probably my until the book, it was a favorite thing that I've done is putting together an app because it's so comprehensive, man.

它真的帮助了很多人。

It's really helping a lot of people.

嗯，问题就在这里。

Well, see, and that's just it.

我花了太多时间只关注健身方面，然后是荷尔蒙方面，我确实都做了，这很好。

I spent way too many years focused on just the fitness side and then kind of the hormonal side, and and I kinda did all of that, which is great.

这些确实必不可少。

You have to have that.

但如果你不把身心结合起来，保证睡眠，调整好心态，不一直处于压力和应激状态，就算吃得再好也没用。

But if you don't piece the mind and body together, get the sleep, get your mind right, not be in the stressful states and fight and flight all the time, you can eat the best.

你可以做到这一切。

You can do all this.

但如果你不把这些都结合起来，你就永远无法真正健康。

But if you don't piece it all together, and and you're never gonna be fully healthy.

所以我特别欣赏你这么做，花时间全面覆盖每一个方面，即使你有专业专长。

So I love that you're doing that and really taking the time to cover all the bases even though you have specialty.

你足够聪明，知道我们必须面面俱到，否则一切都没意义。

You're smart enough to know we gotta do it all or it doesn't matter.

我非常喜欢，当然。

I love Absolutely.

这确实很重要。

I do absolutely matter.

这太棒了，因为你知道，兄弟，你懂的。

That is so wonderful because, you know, you know how it is, bro.

每个人都想要速成方案，然后以为吃个药就能 magically 解决一切，或者只要吃得健康就能搞定，又或者只要锻炼就行，吃得很差也没关系。

Like, everybody wants the quick fix, and then they don't they think they can just take a pill and it's magic or just do, well, if I eat good, I can do this, or I can work out and eat like shit, and it's gonna be okay.

这完全不成立。

And that doesn't it doesn't equate at all.

没错。

That's right.

我喜欢这样，老兄。

I love it, man.

是的。

Yeah.

不幸的是，我们生活的社会就是这样。

Unfortunately, that's the society that we live in.

你知道的。

You know?

这种信息正被人们以捷径的方式传播。

That message is being pushed by people, you know, the easy way.

对吧？

Right?

但走捷径，老兄，最终会导致棘手的问题。

But the easy way, bro, leads to, you know, hard problems.

所以

So

而且我认为你强调的这一点非常重要，因为没有什么比自己做饭更棒了，那种味道，还有做完后能享受它的感觉。

And I think too what you're stressing is so important because there is nothing like making your own food and the way that it tastes and being able to enjoy it when you're done.

我从不觉得，天啊，我得去干这个。

It's not I don't ever look at it like, man, I have to go do this.

而是觉得，天啊，我有机会做这个。

It's like, man, I get to do this.

你明白我的意思吗？

You know what I mean?

你能做这件事，是一种福气。

And you're blessed to be able to do it.

是的。

Yes.

是的，老兄。

Yes, man.

你听起来就像我在跟自己说话一样，老兄。

You sound like I'm sound like I'm talking to myself here, man.

我太喜欢了。

I love it.

但你必须用这种心态看待生活中的一切，因为如果你不这样，就会把事情视为理所当然，不知不觉中它们就消失了。

But you have to look at everything in life like that because if you don't, you take things for granted, and before you know it, they're gone.

我前几天刚聊过这个。

I I was just talking about this the other day.

我说，你知道吗，曾经有一些时刻，我会想，天啊，我太累了。

I said, you know, there were moments in time where I would go, man, I'm so tired.

我不想做这件事。

I don't feel like doing this.

我不想今天录视频。

I don't feel like recording today.

我不想开车去录音室录音。

I don't feel like driving to the the studio to record.

然后我突然明白了。

And then it dawned on me.

如果我没有这个会怎么样？

What if I didn't have this?

如果这一切都不复存在，我连做这些的机会都没有了呢？

What if what if none of this was here, and I didn't have this chance to do any of it?

不。

No.

现在我看待它的方式是，不管我有多累或怎样。

Now I look at it like, I don't care if I'm tired or what.

我要去啊，今天我能和贾凡特做访谈，太棒了。

I'm going, man, I get to do my interview with Javant today, man.

我能开车去录音室录音了。

I get to go drive to the studio and record today.

我还能做这件事。

I get to do that.

所以就是这样。

So it's just like that.

我有机会学习并健康饮食。

I get the opportunity to to learn and eat healthy.

我有机会花时间享受做这件事的过程。

I get the opportunity to take the time to enjoy doing this.

因为你在空闲时间都在做什么？

Because what what are you doing in your free time?

刷手机、在聊天里瞎扯、或者看些政治垃圾之类的东西。

Talk you know, scrolling around on the on your phone, talking shit in chats or whatever or reading political garbage.

所以我认为，我想让人们明白的是，你正在给予人们机会，向他们展示：你可以做到这件事，获得这样的机会，改变人生，同时享受它。

So I think that one of the things I want people to take away is you're giving people the opportunity and showing them you can do this and get the chance to do this and turn your life around and enjoy it at the same time.

我喜欢你这样说话，兄弟。

I love how you're talking, man.

我的意思是，你知道，感激之情非常有力量。

I mean, you know, appreciation is so powerful.

真的，老兄。

It really is, man.

我总是说，给予和接受的最好的东西之一就是感激。

I I always say one of the best things to give and receive is appreciation.

当你知道有人真正欣赏你时，就拿我来说吧，但我认为这对每个人都是真的。

You know, when you know someone truly appreciates you speaking for myself, but I think it's true for everyone.

当你知道有人真正欣赏你时，老兄，那是一种美好的感觉。

When you know someone truly appreciates you, man, that's a beautiful feeling.

当你做了某件事，你知道，是的。

And when you do something, you know yeah.

我非常喜欢你所说的，老兄。

Pre I love what you're saying, man.

你必须学会欣赏事物。

You gotta appreciate things.

如果不是这样，事情就会变得困难得多。

If not, you know, makes things so much more difficult.

我不知道你是否知道本·阿扎迪，但他写了一本非常好的书。

I don't know if you know Ben Azadi or not, but he has a really good book.

他谈到了代谢灵活性。

He talks about metabolic flexibility.

他是这方面的权威，当我采访他时，他告诉我，每个人都在忽略一种维生素，叫做G维生素，也就是感恩的维生素。

He's a big big timer on here, and he told me when I was interviewing him, one of the things that everybody's missing is a certain vitamin, and it's called vitamin g, and that's vitamin of gratitude.

我也这么认为，我完全赞同他的观点：如果你没有感恩之心，我说的是方方面面。

But I do too, and I stand by what he said to the maximum percent that if you don't have gratitude and I'm talking for everything.

比如，当我离开健身房时，我会感谢上帝，让我不仅能够锻炼，还能负担得起去这么好的地方。

Like, when I leave the gym, I thank God that I'm able to even not only work out, but that I I'm able to afford to go to the nice place.

我每次离开时都会说，因为你根本不知道什么时候这些就会消失。

And I make sure I say it every time I leave because you just don't know when that stuff's not there.

而且我认为，能够有你这样的人教导我们如何饮食，这值得感恩。

And I think that the gratitude to have somebody like you that teaches about how we could eat, that deserves gratitude.

而且，对你所教授的内容以及我们能吃到的食物心怀感恩，我认为如果人们能意识到并珍惜这一点，他们会更健康，生活中的一切也会更幸福。

And the gratitude in what you're teaching and then the food that we get to eat, I think if people had that, appreciated it, they would be healthier, and they would be happier in terms of everything that they're doing in life.

我完全同意，老兄。

I agree a 100%, man.

我说过一件事，当你自己做饭，而且是健康的食物时，这是对自己最大的爱的表达。

And one thing that I say is, you know, when you're making your own food and it's healthy food, it's the ultimate expression of self love.

你知道吗？

You know?

这一点我以前并不知道。

And and that's something that I didn't know about.

你知道吗？

You know?

我没想到这会是我所做事情的结果。

I didn't know that was gonna be a result of what I'm doing.

但当我意识到自己吃的食物极具促进健康的作用，能感受到它带来的能量时，甚至在超市购物时，我看着各种鲜艳的食物，挑选着它们。

But when I know that I'm eating food and it's super health promoting and I feel the energy from it and I'm even when I'm in the grocery store buying, I look and I see all this color and I'm getting stuff.

我只是对自己感觉很好。

I just feel good about me.

我觉得我正在滋养自己，你的自尊心，还有我对自己的感受真的大幅提升。

I feel like I'm nurturing myself and, you know, my self esteem and just and just how I feel about myself really really goes up.

我非常喜欢这一点。

And I love that.

当你谈到感恩和欣赏时，老兄，我认识一些人，他们在四五十岁就去世了，这都是因为他们吃的东西造成的。

And then also when you're talking about gratitude and appreciation, man, I have some people that that died at 40 and 50, and it was a result of what they were eating.

他们可能还有其他问题或既存疾病，但如果他们做法不同，这些问题本可以得到改善。

Now they may have had some other issue, preexisting issue, but it could have been addressed if they did things differently.

老兄，每当我能以健康的状态看到这一天，并享受它时，我都会心存感激。

And, man, I can never go out here and not appreciate a day when I'm able to see it and see it in a state of health like I'm in and enjoy it.

所以，当有什么负面事情发生时，你知道的，老兄，这真的微不足道。

So so when something negative happens or something, you know, man, it's so minor, bro.

这真的微不足道。

It's so minor.