This Italian Fasting Hack Breaks All The Rules Of Fasting : 1464

你呼吸的空气会不会让你生病？

Is the air you're breathing making you sick?

你看不见霉菌，并不等于它就不存在。

Just because you don't see mold doesn't mean it isn't there.

我的朋友杰森·厄尔花了二十多年时间，致力于帮助人们了解室内空气对健康的影响。

My friend Jason Earle has been on a mission for over two decades to help people understand the hidden role of indoor air in their health.

他是全球最权威的霉菌和室内空气质量专家之一。

He's one of the world's leading experts on mold and indoor air quality.

他开发了GOT MOLD检测套件，让专业级的空气检测变得简单又易得。

And he created the GOT MOLD test kit to make professional grade air testing simple and accessible.

它采用顶尖检测人员信赖的先进空气采样技术，但价格却只有专业服务的几分之一。

It uses cutting edge air sampling tech that top inspectors trust and it's engineered for you at a fraction of the cost.

只需几分钟，就能用专利的Biovac空气采样泵完成取样。

It takes just minutes to get samples using the patented Biovac air sampling pump.

然后你把样本寄到全球最权威的微生物实验室，邮费已经预付了。

Then you send them prepaid to one of the most prestigious microbiology labs in the world.

不用猜，不用填表，也没有隐藏费用。

No guesswork, no paperwork, and no hidden fees.

快速出结果，报告清晰易懂，服务也很到位。

You get fast results, intuitive reports, and great support.

而且泵你可以留着，以后再测费用更低。

And since you keep the pump, you can retest anytime for less.

还附带终身保修。

It even comes with a lifetime warranty.

霉菌看不见，但它的影响却实实在在。

Mold may be invisible, but its impact isn't.

这个工具帮你了解周围环境，从而为健康采取行动。

This kit helps you understand your environment so you can take action for your health.

访问 gotmold.com，使用代码 DAVE10 立减 10%，看看你空气里到底有什么——真正懂健康的人从不瞎猜，他们直接检测。

Go to gotmold.com and use code DAVE10 to save 10% and see what's in your air because the best biohackers don't guess, they test.

有一种意大利式的断食技巧，看似违背了所有断食原则，却意外地更有效。

There's an Italian fasting hack that breaks every rule of fasting but somehow works better.

你照样能吃东西，照样有正餐。

You still get to eat food and you still have meals.

但你的肠道会像经历了长时间禁食一样做出反应。

But your gut responds as if you've done a deep extended fast.

它让产气和引发炎症的细菌挨饿，激活了现代饮食下从未开启的修复模式，还能修复肠壁。

It starves the bacteria that create gas and inflammation, it activates a hidden repair mode that your gut never enters into with modern eating, and it can repair your gut lining.

一旦肠壁修复好了，你就不会再整天感觉沉重、昏沉沉的。

And when you repair that gut lining, you stop feeling heavy and foggy all the time.

今天，你会彻底了解这种意大利式禁食法：怎么边吃边获得长时间禁食的所有好处，以及为什么它能解决你的胀气问题，而其他方法都无效。

And today, you're gonna learn exactly how this Italian fasting lets you eat while still getting all the benefits of an extended fast and why it fixes your bloating even when everything else doesn't work.

你的肠道不是一根简单的管道，食物进去、吸收营养、然后排出那么简单。

Your gut's not a simple pipe where food goes in, your body takes the nutrients and well, something else comes out at the end.

它是一个生态系统，里面有数万亿的微生物在争夺食物和生存空间。

It's an ecosystem with trillions of microorganisms competing for food and space in your gut.

现代生活方式让这个系统变了样，有害菌挤走了有益菌，而这些有害菌最喜欢你不停地吃东西。

Your modern lifestyles train that system and harmful bacteria have crowded out the good guys and those harmful bacteria love it when you eat constantly.

而我们大多数人早已习惯了不断吃点东西的生活方式。

And most of us have learned to live in a grazing pattern.

早上随便吃点含糖的燕麦当早餐，午餐前加个零食，下午再吃点提神，晚上吃顿迟的晚餐，说不定还得再来点甜点或夜宵——这样一来，你的消化系统根本得不到真正的休息。

A quick sugary breakfast like oatmeal, a snack before lunch, something in the afternoon to stay awake, a late dinner and maybe a dessert or a bedtime snack, that means your digestive system never gets a genuine break.

每隔几个小时就有一波食物进来，那些有害菌和酵母菌一直在等着，它们就爱吃这套：糖分、精制碳水、源源不断的热量，全是它们的最爱。

Every few hours more fuel arrives and those bacteria, the harmful guys, they're waiting and yeast is waiting, and they love that pattern because they thrive on sugar, they love refined carbs, and a steady stream of calories.

当它们分解这些碳水化合物时，就会开始发酵，而肠道里的发酵过程，正是导致胀气和炎症的根源。

When they break down those carbs, they can start to ferment them, and fermentation in your gut gives you the gas and it gives you inflammation.

胀气慢慢变成腹胀、压迫感和绞痛，那些炎症物质还会刺激肠壁，让肠道越来越敏感。

And the gas becomes bloating and pressure and cramping, and those inflammatory chemicals irritate your gut lining and make it more sensitive over time.

与此同时，那些你希望多拥有的有益菌，它们的生存方式却完全不同。

Meanwhile, the good bacteria, the beneficial ones that you want more of, they play by different rules.

它们偏爱某些膳食纤维和多酚类物质，这些都来自颜色鲜艳的植物。

They like some fibers and compounds called polyphenols that come from colored plants.

而高度加工的饮食，本质上就是让这些有益菌挨饿，结果它们在肠壁上的地盘就一点点被蚕食了。

An ultra processed diet essentially starves those good bacteria, and so they lose territory along the gut wall.

除此之外，你的肠道还自带一个清理机制，叫迁移性运动复合体，简称MMC。

On top of that, your gut has a built in cleanup cycle called the Migrating Motor Complex or MMC.

它的作用是把残留的食物颗粒、黏液和细菌往下推，防止它们过度繁殖。

Its job is to push leftover food particles, mucus, bacteria down the line so that they don't get to overgrow.

但你一直吃零食，就一直在告诉消化系统：我们还在工作，别停。

And when you're constantly snacking, you keep telling your digestive system, we're still working.

这样一来，MMC根本没法完成它的清理循环。

The MMC never gets to complete its rounds.

残渣越积越多，细菌在不该停留的地方大量繁殖，发酵加剧，你就容易胀气。

Residue builds up, bacteria overgrow in places they should be passing through, fermentation goes up, so you get bloated.

肠道黏膜现在同时受到多方面的冲击。

And gut lining now takes hits from lots of directions all at the same time.

而修复的机会从来都没有，因为下一顿饭早就排好队等着了。

And there's never a real repair window because there's always another meal waiting in line.

这些小小的损伤一点一点积累起来。

And those tiny areas of damage begin to accumulate.

你肠道壁里的免疫细胞一直处于高度戒备状态。

The immune cells in your gut wall stay on high alert.

久而久之，这种炎症不再局限于肠道，还会开始影响肠脑轴。

And over time that inflammation doesn't just stay in your gut, it starts to alter the gut brain axis.

这是连接你的肠道和神经系统之间的通信通道。

It's the communication highway between your intestines and your nervous system.

肠道失衡会扭曲你的饥饿信号。

Your gut imbalance distorts your hunger signals.

你更想吃糖和快速补充能量的食物，而这恰恰养活了那些有害细菌。

You crave more sugar and quick energy, which feeds the same harmful bacteria.

你的情绪变得更容易波动，总感觉疲惫，抗压能力下降，甚至可能对在乎的人发脾气，还不知道自己怎么了。

Your mood becomes more fragile, you feel fatigued, and your stress tolerance drops, and maybe you yell at people you care about and wonder what's wrong with you.

问题其实出在你的肠道。

It's your gut.

一开始只是轻微腹胀，现在却演变成了全身性的系统性问题，而你可能根本不知道原因。

What started as a bit of bloating is now a full system pattern in your body and you probably don't know why.

所以如果你想恢复肠道健康，就需要一个系统的方法来抑制有害菌，为有益菌腾出空间，让它们重新恢复。

And that's why if you wanna restore your gut health, you'd want a structured way to suppress the bad bacteria and open space for the good guys to rebuild.

其中最有效的方法之一，就是给肠道放个假。

One of the most effective ways to do that is to just give your gut a break.

当你有计划地减少热量摄入时，肠道就会从消化模式切换到修复模式。

When you lower your caloric intake in a structured way, your gut shifts from processing mode into repair mode.

你切断了那些有害菌赖以生存的持续能量来源。

You're removing the constant fuel that the bad guys rely on.

所以你要快速行动。

So you do it fast.

大多数人尝试通过断食来给肠道休息，但其实很难坚持。

And the way most people try to give it a break with fasting, well, it's hard to do.

这需要意志力，花时间，还可能影响你的表现。

It takes willpower, it takes time, and it can affect your performance.

当大多数人被腹胀折磨得实在受不了时，就会做出和我当初一样的选择。

And when most people get desperate enough from bloating, you do what I did.

我其实写过几本书讲这个。

I've written a couple of books about it actually.

你开始禁食。

You go into a fast.

有一天你还在不停地吃，第二天你就决定整整二十四小时什么都不吃，这可能会让你感觉特别轻松，效果也很好。

So one day you're grazing and the next day you decide you're just going to do a twenty four hour fast and that could be totally liberating and work really well.

但如果你直接跳到三天只喝水的禁食，那可就麻烦多了——你有家庭、有工作、有生活，不可能像我当年写书那样躲进山洞里禁食。

But you might jump into a seventy two hour water only fast, which is going to be a lot of work if you have a family and a job and a life, and you're not fasting in a cave the way I did in order to write the book about it.

有些人周末大吃大喝后醒来，就决定今天干脆不吃了。

And some people wake up after a heavy weekend and just say, I'll just skip meals today.

还有些人说，我周一到周五就一天吃一顿。

And some people say, I'm just gonna eat one meal a day Monday through Friday.

这方法对某些人有效，但对大多数人来说，反而增加了压力，提升了皮质醇，而长期皮质醇过高会损伤肠壁。

And this works for some people, but for most people it creates more stress, more cortisol, and over time cortisol leads to leaky gut.

而且这一顿饭往往拖到深夜才吃，一大口全塞进肠胃，可那时候你的消化系统根本还没准备好。

And that one meal a day might be a giant dinner late in the evening that dumps all the calories into your gut when your gut isn't ready for it.

所以我特别支持每周挑几天，等肠胃状态不错的时候再吃一日一餐。

So I'm a huge fan of one meal a day a few days a week when your gut is working.

如果你的肠胃还没准备好，身体根本不会把突然断食当成一种明智的修复方式。

And your biology isn't gonna interpret a random fast as a smart healing choice if your gut isn't ready.

它只会把突然没食物当成压力源，你需要的是适度的压力，而不是过量的压力。

It's gonna read a sudden lack of food as something stressful and you want a beneficial amount of stress, not an excessive amount of stress.

而这些很大程度上取决于你肠胃当前的状况。

And a lot of that's dictated by what's already going on in your gut.

如果你断食过度，皮质醇——这是你主要的压力激素，本来是好东西，但太高了就不行——会上升来维持血糖稳定，这有帮助，但老靠它就不行了。

If you over fast, cortisol, which is your main stress hormone, that's a good hormone unless it's too high, it'll rise to keep your blood sugar stable and it's useful, but relying on it all the time is not useful.

反复出现皮质醇飙升，会直接破坏肠壁，让肠道变得更透漏。

With repeated high spikes, cortisol does break down the gut lining directly and it makes it more permeable.

当你肠胃本来就不好时，过度断食导致的高皮质醇还会进一步降低肠道内有益菌的多样性。

And high levels of cortisol from over fasting when your gut is already in bad shape can further reduce the diversity of the good bacteria in your gut.

这时候你的肠壁一边在努力修复，一边又要应付这场持续的冲击。

And your gut wall is simultaneously trying to repair and trying to deal with this onslaught.

这就是为什么过度禁食会带来压力。

And this is why over fasting can be a source of stress.

而从不禁食，同样也会造成压力。

And it's why never fasting is also a source of stress.

如果你的新陈代谢和肠道还没适应完全禁水，就可能经历血糖骤降。

One thing that can also happen with a full water fast when your metabolism and your gut haven't had a chance to adapt to it is you can have blood sugar crashes.

当血糖下降时，身体会自动释放肾上腺素来把它拉回来。

When your glucose drops, your body will automatically release adrenaline to push it back up.

这种感觉可能不错，但如果频繁发生，会让你发抖或焦虑。

And that can feel good, but if it happens too much or often, it can make you feel shaky or anxious.

你的肠道蠕动——也就是身体推动食物和废物前进的方式——会变得混乱，不再有规律，因为你打乱了原有的节奏。

And your gut motility, which is how your body moves food and waste along, becomes random instead of following a rhythm because you've kind of broken your patterns.

一旦节奏被打乱，你的肠道菌群就会收到混乱的信号。

And when those patterns are broken, it sends mixed signals to your microbiome.

所以，长时间的零卡路里禁食，尤其是超过三天，会把有害菌和有益菌一起饿死。

So extended zero calorie fasts, especially beyond three days, starve all bacteria, the harmful ones and the good ones.

一些有益的微生物，比如那些依赖规律摄入膳食纤维和慢碳水化合物的，长时间没东西吃就会很难生存。

Some beneficial microbes like those that depend on regular fibers and slow carbs are gonna struggle when there's nothing for a long time.

等你终于结束禁食，却吃下披萨或者高度加工的食物——很多人都是这么做的——就会引发一场巨大的炎症风暴。

And then when you finally break your fast and you do it with pizza or a highly processed meal, which is what a lot of us do, you're creating a huge inflammatory storm.

大量糖分、碳水化合物和添加剂突然涌入，冲击着本已被皮质醇、肾上腺素和缺乏能量折磨得脆弱的肠道黏膜，有害菌趁机大量繁殖，循环就此继续。

You get a flood of sugar and carbs and additives, it hits the lining that you've already stressed with cortisol and adrenaline and a lack of fuel, so there's harmful bacteria right there to step on in and the cycle repeats.

所以事情是这样的。

So here's the deal.

禁食是我非常推崇的一种方式。

Fasting is something that I love.

它确实彻底改变了我的生活，但除非你方法对了，否则它并不是万能的。

It's absolutely changed my life, but it's not magic unless you do it the right way.

它只有在特定的热量和营养条件下才有效。

It works under specific calorie and nutrient conditions.

如果你已经精疲力尽、有肠漏问题，那么长时间的水断食可能并不适合你，但间歇性禁食或许是个更好的选择。

If you're blown out, tired, you have leaky gut, maybe doing an extended water fast isn't the right choice, but intermittent fasting could be.

所以这是一种灵活的工具，过度禁食反而不好。

So it's a flexible tool and over fasting is not a good thing.

它不应该是挨饿的状态。

It's not something that should become starvation.

尤其是刚开始的时候，适当补充一点能量很有帮助，这样肠道菌群能往好的方向调整，但能量又不能太多，才能保留禁食的好处。

What does work, especially if you're just getting going, is having some energy so your gut bacteria will shift in the right direction, but a low enough amount of energy that you still get the benefits of fasting.

其中一个好处就是自噬，也就是细胞自我清理的过程。

And one of those is autophagy, which is when your cells clean themselves up.

如果你连续五天完全不吃不喝，肠道菌群可能会失衡。

And if there's no food and no calories at all for longer periods of time, like five days, your microbiome could get dysregulated.

你需要摄入足够的营养，让菌群基本维持健康，同时避免血糖大幅波动，但也要让身体明确收到信号：该清理了。

So you want enough nutrients to have basic healthy microbiome nourishment and to keep you from getting blood sugar swings, but you want your system to get a clear signal it's time to clean up.

当你每天摄入的热量降到800到900大卡，但还没到零的时候，大脑会认为：该进入节能和清理模式了，但还不至于进入恐慌状态，因为环境里毕竟还有点食物。

When your intake of calories drops to 800 or 900 calories a day, but it doesn't go all the way to zero, your brain says, I guess I should go into conservation and cleanup mode, but it doesn't have to go into panic mode because there's still at least some food in the environment.

这样一来，你的细胞就会启动自噬，因为它们意识到可能要挨饿了，得先把那些弱的、没用的清理掉。

That means your cells will turn up autophagy, and it's because they're realizing there might be an energy crunch, so they need to get rid of the weak guys.

在自噬过程中，细胞会分解那些虚弱的细胞，并回收它们受损的组分。

And with autophagy, your cells start breaking down those weak cells and recycling their damaged components.

这就像是把旧电池送去翻新，修好之后又能充满电了。

It's like sending your old batteries in to be refurbished and renewed so they come back able to carry a full charge.

你的肠道菌群也会察觉到这种自噬带来的变化。

And your microbiome will notice this shift from autophagy.

有害细菌失去了持续的糖分供应，逐渐在肠道里失去立足之地。

The harmful bacteria lose their constant sugar source, so they lose their place in the gut.

它们的生长速度会变慢。

They grow more slowly.

而有益菌则趁机扩张地盘。

The beneficial bacteria gain territory.

肠道壁所承受的炎症压力降低了，肠黏膜也因此能更有效地自我修复。

The inflammatory pressure on your gut wall goes down, and that means the gut lining itself can regenerate more effectively.

这样一来，肠漏现象减少了，脑雾也减轻了，免疫系统的过度反应也跟着下降。

And that means you get less leaky gut, less brain fog, and less reactive immune inflammation.

这种微妙而精准的平衡，实际上很难做到。

In this gentle, precise balance, it's actually pretty hard to achieve.

但正是这一点，被意大利研究者瓦尔特·隆戈在设计模拟禁食饮食时精准地实现了。

But this is exactly what an Italian researcher, Valter Longo, designed when he created the Fasting Mimicking Diet.

瓦尔特在禁食、营养和线粒体领域可是传奇人物，他两次登上我的播客《Human Upgrade》，就因为他的名气实在太大了。

Valter is legendary in the field of fasting and nutrition and mitochondria, and he's been on The Human Upgrade, my podcast, twice because he's so legendary.

他没有让人完全不吃东西，而是设计了一套五天的方案，让你每天照常进食，身体却以为自己在禁食。

Instead of telling people to stop eating completely, he engineered a five day protocol that makes your body believe it's fasting while you're still eating food every day.

这有点像禁食期间往咖啡里加黄油和MCT油的做法。

It's kind of similar to the idea of putting butter and MCT oil in your coffee during a fast.

你确实摄入了一些能量，但身体依然处于禁食状态，只不过这个方案更系统，专门针对肠道菌群。

You're getting some energy, but you're still in a fasting mode, but this is complete and focused on your gut bacteria.

这种饮食被称为模拟禁食饮食，简称FMD。

It's called the Fasting Mimicking Diet or FMD.

它的结构简单，甚至有点不近人情，但效果非常好。

And the structure is simple and kind of ruthless in a good way.

每天摄入800到1100大卡，连续五天，重点是摄入适量的健康脂肪、极低的蛋白质——这是触发自噬所必需的，再加上一些复合碳水化合物、膳食纤维和微量营养素。

You get 800 to 1,100 calories per day for five consecutive days with a specific emphasis on the right fats, very low protein, which is required to turn on autophagy, some complex carbs and fibers and micronutrients.

但在正式开始这五天的意大利模拟禁食方案之前，你最好先做一个短期的预调整，让身体做好准备。

But before you even begin the official five day Italian fasting mimicking protocol, you wanna do a short pre reset to get your body ready.

接下来的一到三天，你首先要当个侦探。

And for one to three days, you start out by just becoming a detective.

把每天吃喝的东西都记下来。

You write down what you eat and drink.

同时也要记录什么时候感到腹胀、头脑不清，或者肠胃有其他不适。

And you also write down when you're bloated, or you have brain fog, or anything else in your gut isn't right.

是不是在吃大餐之后出现的？

Is it after large dinners?

是不是晚上特别严重？

Is it worse late at night?

仅仅靠这份简单的记录，你就能看出自己持续进食的习惯对身体造成了什么影响，也能发现你的肠胃真正得到休息的时间有多少。

And just that simple log can show you how your pattern of constant feeding is affecting you and it can help you see how rarely your gut really gets true off time.

你走过厨房，看到一 Bowl 薯片，顺手抓了两片吃，就这样，你又吃上了。

So you walk past the bowl of chips in the kitchen and you eat a couple, well there you go.

你纳闷为啥肠道菌群老不给力？它们压根没歇过。

You wonder why your bacteria are not working, they didn't get a break.

在开始模拟禁食饮食前的那几天，第二步是做个初步清理。

The second thing you wanna do before the fasting mimicking diet for a couple days is begin a pre cleanup.

不用追求完美，先减轻肠道的负担就行。

You don't have to be perfect, just start lowering the burden on your gut.

别碰高度加工的食品，少喝或干脆扔掉碳酸饮料，果汁也少喝，那些糖多纤维少的东西，最好别碰。

So don't eat ultra processed foods, cut back on sodas or just throw them away, back on fruit juices, anything with lots of sugar and no fiber, probably a bad idea here.

选点简单的食物，比如鸡蛋、鱼来补充蛋白质，再用一些草饲黄油或者橄榄油来摄取健康脂肪。

Choose simple foods like eggs or fish for protein and some grass fed butter or olive oil to get some healthy fats.

这么做能一举两得。

And this does two things at once.

一方面让坏菌缺了最爱的口粮，另一方面也在给那些你希望长好的有益菌提供养分。

It's going to start depriving the bad bacteria from some of their favorite fuels and it's gonna start to feed the microbes that you want to grow.

第三，通过缩短进食时间，训练你的肠道每天都有休息的时间。

And third, start training your gut to have a daily rest period by compressing your eating window.

这就是间歇性禁食。

Intermittent fasting.

刚开始可以设定为12小时，比如早上8点到晚上8点之间。

Aim for a twelve hour window to start, maybe from 8AM to 8PM.

所有餐食都安排在这个时间段内，刻意避免早上吃零食，或者晚上8点后吃任何东西，包括甜点。

Just eat all your meals inside that window and deliberately avoid early snacks or having calories or dessert after 8PM.

这对任何人来说都很容易做到。

It's pretty achievable for anyone.

你的头发能反映出你的整体健康状况。

Your hair is a sign of how healthy you are.

那如果你想长出新头发，真正有效的方法是什么？

So what actually works if you wanna grow new hair?

市面上有很多产品听起来不错，但实际效果微乎其微。

There are tons of products that sound good on paper, but they really don't do much in practice.

IRestore 不一样，它效果强，针对性强，属于光疗设备。

IRestore is different because it is powerful and it's targeted and it's light therapy.

毛囊可以直接吸收光能，促进血液循环，让休眠的毛囊重新活跃起来。

Your hair follicles directly absorb the light energy, which means blood flow increases, and that means dormant hair follicles can wake back up.

Elite 设备通过 300 个激光和 200 个 LED 灯，直接把光送到头皮上。

The Elite delivers that through 300 lasers and 200 LEDs directly to your scalp.

每天只需要花十二分钟，特别轻松。

And it takes an easy twelve minutes a day.

你工作的时候、做家务的时候，都可以戴着用。

And you can wear it while you're working, while you're doing chores around the house.

它的临床效果非常出色。

And the clinical results from it are amazing.

是双盲试验验证过的。

Double blind study.

所有参与者都长出了更多头发。

One hundred percent of participants grew more hair.

四个月后，他们的毛发数量平均增加了43.2%，这东西真的管用。

In four months, their hair count increased an average of 43.2%, and this thing really works.

而且，我们还提供12个月的全额退款保证。

Plus, you get a 12 money back guarantee.

用上一年试试看会发生什么，你一定会喜欢。

Try it for a year and see what happens, and you'll like it.

春季优惠正在进行中。

Spring savings is happening right now.

赶紧访问

So go to

irestore.com，输入代码DAVE，即可享受Elite的专属折扣。

irestore.com, use code DAVE, and get an exclusive discount on the Elite.

irestore.com，代码DAVE。

That's irestore.com, code DAVE.

这能让你的迁移性运动复合体有机会减少细菌过度生长，为接下来的模拟禁食阶段做好准备。

And that gives your migrating motor complex a chance to reduce bacterial overgrowth before you begin that fasting mimicking phase.

第四，别忘了补水和补电解质。

And fourth, don't forget about hydration and electrolytes.

在低热量阶段，很多人会把脱水和矿物质不足误认为是不良反应。

During low calorie phases, people often mistake dehydration and low minerals for bad reactions.

为了避免这种情况，你要根据自己的体型和活动量，逐步增加饮水量。

So to prevent that, you gradually increase your water intake depending on your size and your activity.

可以加一小撮优质盐，或者含钠、钾、镁的电解质补充剂。

You can add a pinch of high quality salt or an electrolyte mix with sodium and potassium and magnesium.

肠胃充分补水、电解质充足，才能更顺畅地运转，也更能适应变化。

A well hydrated gut with adequate electrolytes moves better and handles change way more gracefully.

别在脱水状态下禁食，那样只会让你不舒服。

So don't do a dehydrated fast, it's not going feel good.

等你完成这几天的准备工作——其实花不了多少力气，你的肠胃就已经开始从过载状态转向修复了。

By the time you finish these few days of preparation, which don't take a lot of effort, you've already started shifting your gut from overload towards improvement.

现在，你可以开始你的五天意大利模拟禁食肠道修复计划，也就是FMD了。

And now you're ready to start your five day Italian fasting mimicking gut reset, also known as the FMD.

你可以把它看作一个指导框架。

Think of it like an educational framework.

如果你有慢性病、正在服用胰岛素或降压药，或者有饮食失调史，一定要咨询医生或专业医疗人员，根据自身情况调整方案。

If you have medical conditions, take medications like insulin or blood pressure drugs, or have a history of eating disorders, work with your doctor or health practitioner and adapt it to your situation.

别做那些你知道会伤害身体的事。

So don't do things that you know will be harmful.

接下来连续五天，你只需要遵循一套简单的规则。

Then for five consecutive days, you follow a simple set of rules.

每天的热量摄入控制在800到1100大卡之间，具体看你体型和身体感受，但一定要明显低于平时的量。

Your daily calories sit around 800 to 1,100, depending on your size and how you feel, but you clearly stay below your normal intake.

吃适量的健康脂肪，比如特级初榨橄榄油，或者一点牛油果。

You eat moderate amounts of healthy fats like extra virgin olive oil, maybe some avocado.

蛋白质要尽量少，远低于你平时的摄入量，越低越好。

Keep your protein very low, far below what you would normally eat, as low as you can.

注意，像西兰花、椰子这类食物，其实也含有少量蛋白质。

And be careful, even things like broccoli or coconut have some protein in them.

去网上查一查。

Look it up online.

你还可以吃一些低到中等量的复合碳水化合物，主要来自蔬菜，不用非得吃一大盘蔬菜。

You also eat low to moderate amounts of complex carbs from vegetables, so you don't have to load up on huge plates of veggies.

它们含有的蛋白质可能比你想象的多，而且对肠胃可能不太友好。

They'll have more protein than you think and probably not feel good on your gut.

然后去掉那些明显的伤胃因素。

And then remove the obvious gut stressors.

不吃糖，不吃谷物，不喝酒，不吃高度加工食品，也不用任何人工色素和香精。

No sugar, no grains, no alcohol, no ultra processed foods, no artificial colors and flavorings.

你喝的液体也很简单。

And liquids you take are pretty simple.

水、一些草本茶，如果耐受得好，也可以喝点黑咖啡。

Water, some herbal tea, and some danger coffee if you tolerate it well.

你可以喝一些符合热量预算的清淡汤类，但要注意汤的成分。

And you can have some light broths that fit in your calorie budget, but watch out for broths.

它们含有蛋白质，而你的目标是保持低蛋白摄入。

They have protein in them and you're trying to keep it low.

第一天是你的入门日。

Day one's your entry day.

你每天的热量摄入大约是1100卡路里。

You have about 1,100 calories.

蛋白质摄入约120卡路里，脂肪500卡路里，碳水化合物也是500卡路里左右。

Eat about 120 calories of protein, 500 from fat, and about 500 calories from carbs.

第二天到第五天是深度模拟禁食日。

Day two through five are deep fasting mimicking days.

这时候每天控制在750卡路里左右，关键是每天同一时间进食。

Here, go for around seven fifty daily calories and focus on being consistent with time of day.

蛋白质约70卡路里，脂肪320卡路里，碳水化合物350卡路里。

You own about 70 calories of protein, three twenty calories of fat, and three fifty calories of carbs.

如果你愿意，可以把这五天的方案当成一种神奇的疗法。

You can treat this five day protocol as a magic pill if you want to.

这样会让情况好转，感觉也会更舒服。

It'll improve things, it'll feel better.

如果你吃完马上又回到那些不健康的习惯，那这只不过是个短期的灵丹妙药。

And if you go right back to habits that aren't particularly supportive, it's a short term magic pill.

但如果你在模拟禁食饮食结束后，哪怕只是稍微调整一下生活习惯，就能获得一个持久的优势，那才是真正的长效灵丹妙药。

But if you can change your habits at least a little bit after the fasting mimicking diet, it can give you a sustainable advantage that's a much bigger magic pill.

首先要做的，就是每天给有益的微生物提供食物。

And the first thing to do is to feed the right microbes every day.

你得喂它们喜欢的东西。

You gotta feed them what they like.

它们靠益生元为生。

They eat prebiotics.

益生元可以从益生元粉里获取，或者吃洋蓟、芦笋、韭菜这些食物。

You can get prebiotics from prebiotic powders or things like artichokes, asparagus, or leeks.

除非你特别爱吃蔬菜，否则单靠吃植物很难摄入足够的益生元。

It's hard to get enough prebiotics from eating plants unless you really like a lot of plants.

所以，补充益生元纤维是非常值得的投资。

So a prebiotic fiber is a really good investment.

你还可以多吃一些天然含有益生菌的发酵食品，比如生羊酸奶、泡菜，同时减少摄入高毒素的食物。

You can also incorporate fermented foods with naturally occurring probiotics like raw sheep yogurt or sauerkraut and cut high toxin foods out.

凝集素是一种抗营养素，会损伤你的肠道黏膜，主要存在于谷物中，尤其是全谷物，还有豆类和坚果。

Lectins are anti nutrients that shred your gut lining and you can find them in grains, especially whole grains, legumes and nuts.

更糟糕的是草酸，它也是一种抗营养素。

And even worse is oxalate, which is another type of anti nutrient.

这些物质会与体内的钙结合，形成像剃刀一样锋利的晶体，直接刺激肠道组织，对肠道菌群和线粒体都有毒性。

These are compounds that bind to calcium in your body to form razor sharp crystals that directly irritate the tissues in your gut and are toxic to your gut microbiome and your mitochondria.

很多所谓的超级食物，比如菠菜、羽衣甘蓝，甚至红薯和杏仁，都含有大量草酸。

And a lot of the super food plants like spinach, kale, even sweet potatoes and almonds are high in them.

可惜的是，巧克力和绿茶也富含草酸，因此在修复肠道黏膜的过程中，选择毒性更低的蔬菜会非常有帮助。

And sadly, so is chocolate, so is green tea, which is why having less toxic vegetables can be really beneficial as you rebuild your gut lining.

从模拟禁食饮食中恢复，以及整体改善肠道健康，第二个关键点就是进餐时间和昼夜节律。

The second pillar of recovering from a fasting mimicking diet and just fixing your gut in general, is just meal timing and circadian rhythm.

很多人不知道，你的肠道菌群也有昼夜节律，和你一样。

Because a lot of people don't know your gut bacteria have a circadian rhythm as well as you do.

这其实就是你身体自然的24小时周期，由光线明暗、冷热变化以及营养的有无来调节。

And this is just your body's natural twenty four hour cycle marked by light and darkness and cold and heat and nutrient availability and having no nutrients.

所以，吃饭的时间会影响你体内的生物钟。

So food timing is one of the things that influences your body's internal clock.

尽量每天保持12到14小时的夜间空腹期。

So aim for a consistent overnight fasting window, twelve to fourteen hours most days.

比如，你可以在晚上7点吃完最后一餐，第二天早上9点再吃第一餐。

For example, you might finish your last meal at 7PM and have your first meal the next day around 9AM.

晚一点吃早餐其实没那么难。

It's not that hard to have a little bit of a later breakfast.

别老是不停地吃零食，把正餐时间固定下来。

And just avoid constant grazing and anchor your meals at fairly predictable times.

理想情况下，午餐应该比晚餐更丰盛，但如果你晚餐吃得晚又量大，也没关系。

In an ideal world, lunch would be bigger than dinner, but if you have a big dinner and it's early, you'll be fine.

这样做的目的是让肠道的迁移性运动复合体在两餐之间有足够时间活动，让肠道保持规律的活动与休息循环。

The reason you do this is it gives your migrating motor complex time to run between the meals and keep your gut in a predictable cycle of activity, rest, activity, rest.

要让禁食带来持久的好处，第三点关键是睡眠和压力管理，因为你的肠道并不是孤立运作的。

And the third pillar to have sustained benefits from a fast is sleep and stress, because your gut doesn't live in isolation from the rest of your body.

每天尽量固定睡觉和起床时间，保持卧室凉爽且完全黑暗。

So go to bed and wake up at a consistent time in a cool pitch black room.

这有助于稳定你的生物钟。

It'll stabilize your circadian rhythm.

同时也能稳定你肠道菌群的生物节律。

It'll also stabilize your gut bacteria circadian rhythm.

这点几乎不用多说，但睡前一定要做点放松的事，因为你的肠道菌群也会跟着放松下来。

And it almost goes without saying, but do something to chill out before you go to bed because your gut bacteria will chill out too.

可以做做呼吸练习，散个短步，把手机留在房间里，或者写日记、表达感恩、静静看着家人。

Breathing exercises, go for a short walk, leave your phone at home or any kind of relaxation, journaling, gratitude, staring at your loved ones.

其实具体做什么并不重要。

It doesn't really matter.

留点时间好好放松一下，这关系到你的大脑、心脏和肠道菌群。

Just have a conscious chill out time because it's about your brain, your heart and your gut bacteria.

那你会多久做一次五天的水断食呢？

So how often would you wanna do something like a five day water fast?

这强度挺大的， probably 不会太频繁，但你多久做一次模拟禁食饮食呢？

Well, that's pretty intense, probably not that often, but how often would you do the fasting mimicking diet?

很多人每年做三到四次，每次间隔几个月，主要是为了重启细胞自噬，减缓衰老速度。

A lot of people do three or four cycles per year spaced out by months, and they're doing that to reactivate autophagy and to really keep themselves from aging as quickly.

每年做三到四次模拟禁食，和每年做三到四次纯水断食，区别在于：模拟禁食期间你还能照常生活，几乎不用拼命克制自己，也不会分心；而纯水断食五天，三天没吃东西后，你很难在周四早上准时上班还保持最佳状态。

And the difference between doing the fasting mimicking diet three or four times a year and going without three or four times a year is that you can do the fasting mimicking diet and live your normal life and really not have a lot of willpower or distraction versus a five day water only fast where you're unlikely to show up Thursday morning at work after not having food for three days and be at your full capacity.

所以，模拟禁食饮食是个非常有效的技巧。

So the Fasting Mimicking Diet is a really beneficial hack.

我跟这位写过两本关于禁食的《纽约时报》畅销书作者说这些。

And I'm saying this to this guy with two New York Times bestsellers about fasting.

我热爱禁食，也同样热爱模拟禁食饮食。

So I love fasting, and I also love the Fasting Mimicking Diet.

想了解更多关于禁食的信息，包括模拟禁食饮食，我已经教过十多万人都成功做到了。

To learn more about fasting, including the Fasting Mimicking Diet, I've taught more than a 100,000 people how to successfully fast.

直接访问 fastwithdave.com 就行。

Just go to fastwithdave.com.

或者想试试我最爱的模拟禁食饮食，扫这个二维码就行。

Or to try my favorite fasting mimicking diet, use the QR code.

《人类升级》节目，原名《Bulletproof Radio》，由戴夫·阿斯普里创建并主持。

The Human Upgrade, formerly Bulletproof Radio, was created and is hosted by Dave Asprey.

本播客中的信息仅作参考用途，不用于诊断、治疗、治愈或预防任何疾病。

The information contained in this podcast is provided for informational purposes only and is not intended for the purposes of diagnosing, treating, curing, or preventing any disease.

在使用播客中提到的任何产品前，请咨询您的医疗专业人员，仔细阅读所有标签，并严格遵守产品附带的说明和警示。

Before using any products referenced on the podcast, consult with your healthcare provider, carefully read all labels and heed all directions and cautions that accompany the products.

通过播客获得的信息不能替代医疗专业人员的咨询或建议。

Information found or received through the podcast should not be used in place of a consultation or advice from a healthcare provider.

如果您怀疑自己有健康问题，或有任何医疗方面的疑问，请立即联系或就诊您的医生。

If you suspect you have a medical problem or should you have any healthcare questions, please promptly call or see your healthcare provider.

本播客及其主持人戴夫·阿斯普雷和制作团队，对使用本内容可能产生的任何不良后果不承担任何责任。

This podcast, including Dave Asprey and the producers, disclaim responsibility for any possible adverse effects from the use of information contained herein.

嘉宾的观点仅代表他们个人，本播客不认可也不对嘉宾的言论负责。

Opinions of guests are their own, and this podcast does not endorse or accept responsibility for statements made by guests.

本播客不对嘉宾的资质或可信度作任何声明或保证。

This podcast does not make any representations or warranties about guest qualifications or credibility.

本播客可能包含针对某些产品或服务的付费推广和广告。

This podcast may contain paid endorsements and advertisements for products or services.

本播客中的嘉宾可能直接或间接地从提及的产品或服务中获益。

Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein.

本播客由Bulletproof Media拥有。

This podcast is owned by Bulletproof Media.