从当下开始：骨科医生验证过的方案，数周内让你更强壮、更显年轻

我要区分一下，比如遭遇严重车祸这种事，那是另一回事。

I'm making the the distinction between being in a terrible car accident, wrapping your that's another story.

但有时候你只是被门槛绊了一下，或者家里那只小狗狗跑来跑去，又或者地毯没固定好，你重重摔在地上，那根本来就脆弱的骨头，以前没断过，这下就断了。

But all it takes is tripping over the curb or the little bitty dog that runs around the house or the rug that wasn't latched down and you land hard and that frail bone, which had not previously broken brakes.

要是摔断了髋骨，被送进急诊室，就会引发一连串灾难性的后果，甚至可能致命。

And if it's your hip and you end up in the emergency room, it sets off a catastrophic series of events that can lead to death.

所以我们得尽量保持强壮，肌肉要精瘦，不是单纯瘦，而是真正精瘦的状态。

So we wanna be as strong as possible, which is much lean muscle mass as possible, not just thin, but lean, as possible.

骨头当然要越结实越好，但最关键的是别摔倒。

We want bones as strong as possible, but what we really need to do is not fall.

所以在《不倒》这本书里，我不会只说我们得做有氧运动——虽然我也确实提到这一点。

And so that's why in Unbreakable, I don't leave it as we gotta do cardio, which I do say that.

我们还得举重——这点我也强调了。

We have to lift weights, which I do say that.

但更重要的是，我们要重新训练平衡能力，提升脚步反应速度，避免那些可能导致致命摔伤、非得进急诊室的事故。

But we talk about rebuilding our balance and working on foot speed so that we don't have a fatal fall that ends you up in the emergency room dealing with that.

我现在在想，因为我有两个二十多岁的女儿。

So I'm thinking now because I've got daughters in their mid twenties.

是的。

Yes.

梅尔，听我说。

Mel, here's the deal.

跌倒摔断髋骨并不是必然的。

Falling and breaking a hip is not inevitable.

骨骼健康差也不是不可避免的。

Having poor bone health is not inevitable.

骨骼问题通常在年纪大了才显现，但其实从年轻时就开始了。

Poor bone health manifests when we're older, but it begins when we're younger.

所以我们得转变思路，别只等到中年才开始考虑，现在就该行动了。

And so we need to pivot from only arriving in midlife to say, what am I gonna do here?

得意识到，天啊。

To pivot in saying, oh my god.

我得跟孩子们说说这个。

I've gotta tell my kids this.

等他们二十多岁、三十出头的时候，就得跟他们聊聊骨骼健康了。

I've gotta talk to them about their bone health when they're reached in their late twenties and their thirties.

说到骨骼和肌肉，我们一般在三十岁左右达到峰值。

And when you talk about bone and muscle, we reach those peaks around the age 30.

那我们之后四十年、五十年甚至六十年要靠的，就是这个峰值吗？

What peak are we reaching from then we're gonna draw for the next forty, fifty, sixty years?

对吧？

Right?

这是一辈子的话题，不是说等我到了中年、开始变老了才想起来谈的事。

So this is a lifetime conversation, not just, oh, I've hit midlife and I'm getting older conversation.

你怎么知道自己骨骼健康状况不好？或者该怎么做才能保持骨骼健康？

How do you know if you have bad bone health, or what should you be doing for good bone health?

是的。

Yeah.

问得特别好。

Really good question.

骨量一般在青春期后到25到30岁之间达到峰值。

Bone reaches a peak between about 15, post puberty, 25, 30.

那什么

And what

意思叫达到峰值呢？

do mean by peak?

对。

Yeah.

那时候我们的骨密度会达到最高水平。

We have the most bone density we're gonna have at that point.

好的。

Okay.

对吧？

Right?

骨头最结实的时候。

The strongest bones.

如果我们小时候经常蹦跳，饮食营养充足，而且来过月经、雌激素水平足够的话。

If we've been jumping around in our childhood, if we've been feeding ourselves, if we've actually had periods and enough estrogen.

确实有些年轻女孩还没来过月经。

And there are some young girls who don't have periods.

我说的是，我当年就没来过。

I mean, I didn't.

我那时候跳芭蕾。

I was a dancer.

我以为这没什么大不了的。

I thought it was fine.

我当时根本不知道这会出问题。

Little did I know.

所以我们得趁早打好骨量基础，争取在30岁左右达到最高的骨密度。

So we have to build bones so that we reach a peak, the best bone we're going to get around age 30.

因为到了围绝经期，雌激素水平下降，五年到七年内骨量可能流失百分之十五到二十。

Because when we hit perimenopause and lose our estrogen, we could lose 15% to 20% in the five to seven years.

等一下。

Wait.

我想确认一下我有没有听懂，因为你刚才说的非常重要。

Well, I just want to make sure I understand this because what you just said is very important.

对。

Yes.

三十岁之前，你的骨密度会达到峰值。

15 to 30, 25, you're reaching your peak bone density.

对。

Yes.

明白了。

Okay.

从三十岁到四十岁左右进入围绝经期，这段时间就比较关键了。

And then 30 to whatever, 40 perimenopause, you're kind of in that zone.

但到了更年期过渡到绝经期，确实是这样。

But then when you start experiencing perimenopause into menopause Yes.

雌激素水平会断崖式下跌，女性几乎就像被阉割了一样，因为体内的雌激素彻底没了。

When estrogen basically falls off a cliff and women are, in the female version, castrated almost because our estrogen is gone.

对。

Mhmm.

骨密度会下降百分之十五到二十吗？

You lose 15 to 20% of your bone density?

是的。

Yes.

无论男女，骨密度在达到峰值后，每年大约会下降1%。

The loss of bone is estimated in men and women to around 30 after peak bone density to decline at about 1% per year.

男性会持续这个速度。

Men continue that.

但女性一旦雌激素骤降，骨密度流失速度就会加快到每年3%到4%。

But women, when estrogen walks out the door, increase their loss of bone to three to 4% a year.

在围绝经期的五到七年里，大多数女性都在努力弄清楚自己身上到底发生了什么，

Over five to seven years of perimenopause, when most women are trying to figure out what's going on,

这累积起来影响可不小。

that adds up.

我以前真不知道，

I am gonna say I never knew

是啊。

Yeah.

雌激素和女性出现骨质疏松之间是有关系的。

That there was a connection between estrogen.

对。

Mhmm.

女性出现的这种状况，是不是叫骨质疏松？

And the fact that women experience, is it called osteoporosis?

这叫什么来着？

What's it called?

骨质疏松。

Osteoporosis.

对。

Yes.

我完全不知道。

I had no idea.

我一直纳闷，为什么女性更容易摔断髋骨。

That was, I always wondered why more women broke their hips.

我一直好奇，为什么女性的骨头更脆。

I always wondered why women had more frail bones.

我从来没想过这跟雌激素有关。

I had no idea it had to do with estrogen.

我觉得

I think

原因有很多。

there are many reasons.

雌激素是一个重要原因，因为它在骨骼重建过程中起着关键调控作用。

Estrogen is one of the big reasons because estrogen is a a key controller of bone remodeling.

它控制着骨骼被吸收分解的量，对，就是这样。

It controls how much bone is is resorbed Yep.

身体会把这部分骨骼分解出来供其他用途。

Or taken away for the body to use.

除了雌激素，还有其他原因会导致女性骨密度偏低。

But, here are the reasons why women have low bone density besides estrogen.

第二个原因，如果我们被瘦即是美的文化所束缚呢？

Number two, what if we're stuck in skinny culture?

而我们当中很多人，确实就是这样成长起来的。

And what if like so many of us were.

那时候超模们身材瘦得吓人，我们就是看着那样的形象长大的。

We were raised when the supermodels were this big.

可惜的是，现在这种风气又回来了。

And now, unfortunately, we're getting back to that.

我觉得在情况好转之前，还会变得更糟。

And I think we're gonna see worse before we see better.

作为一位骨科医生，这让我很担忧。

It frightens me as a bone doctor.

不过那是另一个话题了。

But that's that's another conversation.

如果我们长期吃不够，身体就不会优先考虑建骨。

But if we never ate enough, we're not gonna prioritize building bone.

如果小时候长期能量不足，骨骼就长不充分。

If we were in constant energy deficiency growing up, we're not gonna build enough bone.

如果我们小时候吸了大量尼古丁呢？

What if we grew up in a time when we were smoking so much nicotine?

尼古丁对骨骼有害，会导致骨质变弱。

Nicotine is bone poison, and so we have weak bones.

或者，如果我们小时候经常生病呢？

Or what if we were sick?

如果我们小时候患有哮喘，需要大量使用类固醇呢？

What if we had asthma and we needed a lot of steroids?

或者如果我们患上自身免疫性疾病呢？

Or what if we succumb to autoimmune diseases?

所有这些因素都会影响我们骨骼的发育程度。

All of these factors can influence how much bone we build.

但我不想让大家听完觉得太悲观。

But I don't wanna leave people on a negative note.

其实并没有。

There are No.

但我认为理解这一点非常重要，因为我只是从我个人角度来说。

But I I think it's really important to understand because for I'm just gonna speak for me personally.

对。

Yeah.

年轻的时候，总天真地以为自己会永远活着。

When you're younger, there's a naivety to think that you're just gonna live forever.

当然。

Of course.

你做出的决定当然不是无足轻重的。

And the decisions that you make don't course.

对。

Yeah.

明白这一点很重要。

And understanding Yeah.

这些事情对长远来说影响重大。

That these things have a really important implication long term

是的。

Yes.

随着年龄增长，这一点尤其关键。

As you age Mhmm.

我觉得这是需要清楚认识的。

I think is an important thing to understand.

这也解释了为什么我们这些四十多岁、五十多岁的人，必须认真对待你接下来要讲的建议。

And it also explains the urgency for those of us in our forties and fifties to take the recommendations you're gonna talk about seriously.

对。

Yeah.

如果我们已经出现骨密度下降，容易发生那些轻微碰撞就导致的骨折，那力量训练、补充蛋白质——你待会要讲的这些措施，就不再是可有可无的建议，而是真正变得至关重要，因为我现在彻底明白了背后的道理。

Because if we're already compromised in terms of the decline in bone density, which sets us up to have these low impact fractures or whatever you just called them, now all of a sudden resistance training protein, the things that you're gonna talk about really become important, not just because you're recommending it, but because I now actually understand why.

是的。

Yes.

你明白背后的生理机制。

You understand the biology.

你知道这些措施真的能救命。

You understand that they can be lifesaving.

是的。

Yes.

它们不是随便做做就行的事。

They're not just things to do.

对吧？

Right?

是的。

Yes.

那我们该怎么增强骨骼呢？

So how do we build better bone?

首先，我总是从心态说起。

Well, number one, I always start with mindset.

你相信自己能影响未来吗？

Do you believe that you can influence your future?

对吧？

Yes?

好的。

Okay.

那我们就得努力了。

Then we're gonna work hard.

那我也能让骨头变得更健康？

And I can build better bones?

当然可以。

Oh, yes.

骨头是可以再生的。

You can rebuild bone.

就算已经受损了也没关系。

Like blown it.

即使我确实已经……

Even if I'm Yes.

我57岁了，绝经了，干枯了，也还能做到吗？

All dried up and I'm in menopause at 57, I can do this?

你从来都不是干枯的，梅尔。

We're never dried up, Mel.

明白了。

Okay.

我们只需要更聪明、更明智一些。

We just we just have to be smarter and wiser.

我们要善用年纪带来的智慧。

We need to harness the wisdom of our age.

对吧？

Right?

这件事永远都没有结束。

It's never over for this.

不过你说得对，我们确实能重建骨骼。

But to your point, yes, we can build bone.

真的吗？

Wow.

或者我们都知道，骨骼是可以重建的。

Or we know that you can build bone.

而且我们还能阻止它的衰退。

And we can stop the decline.

你知道吗，也许你能保持稳定，而不是下降百分之三。

You know, maybe you're gonna stay steady instead of losing 3%.

这么说的话，这其实也算是在流失骨量。

Well, that's technically lose building bone.

对。

Yes.

因为我们知道，骨量肯定会下降百分之三。

Because we know we're gonna lose 3%.

那如果我们能保持稳定呢？

Well, what if we stay steady?

这本身就已经是胜利了。

That is still a victory.

对吧？

Right?

巨大的胜利。

Huge victory.

这已经是个巨大的成功了。

It's a huge victory.

我还有好多问题想问。

I have so many more questions.

我得先暂停一下，来听一下我们出色的赞助商的广告。

I need to hit the pause so that we can hear a word from our amazing sponsors.

不过等我们回来，再深入聊聊你的方案。

But when we come back, we're gonna dig into your protocol.

你说我们可以从现在的位置开始。

You claim we can start where we are.

我相信你。

I believe you.

我们会让这一切变得简单，回来之后会讲到这一点，还有更多内容。

We're gonna make this easy, And we're gonna cover that and so much more when we return.

请继续关注我们。

So stay with us.

欢迎回来。

Welcome back.

我是你的朋友梅尔·罗宾斯。

It's your friend Mel Robbins.

今天，我和你将一起受到启发，向世界知名的骨科医生兼长寿研究专家冯达·赖特博士学习。

Today, you and I are getting inspired and learning from one of the world's renowned orthopedic surgeons and researchers on longevity, doctor Vonda Wright.

她分享了自己的方法，帮助我们感觉更年轻、更强壮，并且从我们当前的状态开始行动。

She is sharing her protocol to feel younger and stronger and helping us start exactly where we are.

V博士，你提出了四个步骤，即使从零开始也能变健康。

Doctor V, you have four steps to getting fit, even if you're starting from zero.

是的。

Yeah.

给我们详细讲讲，我们该怎么做。

Walk us through what we should be doing.

我觉得这听起来可能很复杂，但其实没必要那么麻烦。

So I think that it can be very complicated, but it doesn't have to be Okay.

就这么简单。

As simple as is.

真的不用复杂。

It doesn't.

假设你多年以来第一次从沙发上站起来。

So let's say let's say you're stepping away from the couch for the first time in years.

好的。

Okay.

我把这种人叫做成年后才开始锻炼的人，意思是你已经明白了。

Let's just say I call I call that adult onset exercisers, meaning you've gotten the message.

我们这就开始。

We're gonna start.

你只需要今天出去散个步就够了。

All you have to do to start is go for a walk today.

好的。

Okay.

其实，你戴上耳机，就当我和梅在你耳边陪着你。

In fact, put this on, put Mel and I in your ear

好的。

Yes.

咱们一起散个步，太好了。

And let's walk together Great.

能走多久就走多久。

For as long as you can.

你就这样坚持七天。

And you're gonna do that for seven days.

我可不希望你明天去举铁，我就想让你连续走七天。

I don't want you to go to the I don't want you to lift tomorrow.

你知道这是什么吗，梅？

I just want you to walk for seven days because you know what that is, Mel?

这就是一个连续记录。

That is a streak.

在健身和跑步圈子里，我们把每天坚持做一件事叫作连续打卡。

In exercise world and running world, we call doing something daily a streak.

好。

K.

如果你每天散步，最好是在吃完最大一餐之后，到了第八天你反而不想停下来，因为你已经做到了一件事，会很有成就感。

Well, if you walk every day, preferably after your biggest meal, you're not gonna wanna not do it on the eighth day because you've accomplished something and you're gonna feel good about that.

等你养成了这个习惯，我们再来商量怎么开始举重。

So after you've started that, then let's figure out how to lift some weights.

也许我们可以先从自重训练开始。

So maybe we start out with body weights.

就是从椅子上站起来，连续做十次。

We're just gonna get up and off a chair 10 times in a row.

再从书架上拿几本书，拿着书来做。

We're gonna grab some books off the shelf and do it with some books.

没必要搞得复杂，也不用举很重的重量，你知道会发生什么吗？

It doesn't have to be complicated or lifting heavy weights because you know what'll happen?

当我们从自重训练开始，慢慢过渡到轻量负重时，给自己六个月的时间。

When we start with our body weight and then progress to lifting light weights, give yourself six months.

到时候你会在健身房里，杠铃放在肩上，自如地举重。

You're gonna be in a gym with a a bar on your shoulders throwing weights around.

其实，六到九个月后，你就能像健身房里那些人一样，真正地开始举重了。

I mean, you can progress over six to nine months to truly lifting weights in the way that you see people in the gym doing it.

我们先从走路开始，养成每天坚持的习惯。

We're gonna start by walking and creating a streak.

然后我们再开始举重。

We're gonna start lifting them.

一旦开始举重，每周练两次就能保持住状态。

Once you're lifting, you can maintain by lifting twice a week.

就这么简单。

That's it.

你可以每周两次，做两次全身性的训练来维持效果。

I mean, you can maintain twice a week, two total body workouts twice a week.

等你练到一定程度，可以举重物的时候，训练就会更专业了。

And then when you get advanced enough to lift heavy, you'll get more specialized.

但咱们第一天可不会这么干。

But we don't start that on day one.

第三点，我们需要重新训练平衡能力。

Number three, we need to retrain, our balance.

不管是站着工作、刷牙，还是做家务，都可以单腿站立练习。

We need to stand on one leg doing anything, working at our desk, brushing our teeth, doing kitchen work.

所以，哪怕我刷牙的时候就单腿站着，这样也算对吧？

So even if I just were to stand on one leg as I'm brushing my teeth Mhmm.

这样也算数吗？

That counts?

当然算。

Yeah.

因为刷牙本来就要一到两分钟。

Because you brush your teeth for one to two minutes.

这训练量可不小啊。

That's a lot of training.

不是的。

No.

我开玩笑的。

I'm just kidding.

有些日子吧，我也不确定。

Well, some days, I I don't know.

就当是跟牙科打交道了。

Live with dentistry.

但不管多长时间都有效。

But any amount of time works.

对吧？

Right?

只要重新训练一下平衡能力，避免我们之前说的那种致命摔倒就行。

Just retrain your balance so that we don't have that fatal fall that we talked about.

重新训练我们的平衡能力。

Retrain our balance.

然后，我们还得保持关节灵活。

And then, we need to keep our joints flexible.

瑜伽和普拉提在这方面特别有效。

And, you know, yoga, pilates are great for that.

就在客厅里拉伸一下，效果也很好。

Just stretching in your living room is great for that.

总的来说，让肌肉保持伸展，关节活动起来。

All in all in keeping our muscles out to length, our joints moving.

那第四点是什么呢？

And what is the fourth?

你散步或者做完有氧运动之后，

After you have walked or done your cardio Yeah.

我希望你把心率提升上去。

I want you to get your heart rate up.

好的。

Okay.

要提升体能，就得给自己点挑战。

To build fitness, we have to challenge ourselves.

你可以很简单地做，比如加快速度跑三十秒，然后完全休息恢复。

So you can do that as simply as picking up your speed for thirty seconds and after thirty seconds, totally recover.

这叫间歇冲刺。

It's called sprint intervals.

好的。

Okay.

对全面提升体能特别有效。

It's really remarkable for building overall fitness.

所以只跑三十秒？

So only thirty seconds.

对。

Mhmm.

然后做四组。

And do it four times.

哦，等一下。

Oh, wait.

好的。

Okay.

我没想到还要做四组。

I didn't know the four times was coming.

所以三十秒，做四次。

So thirty seconds, four times.

三十秒全力冲刺，完全恢复后，重复四次。

Thirty seconds, completely recover and repeat it four times.

好的。

Okay.

但一定要在有氧运动结束后再做，这样身体已经热开了。

But only do it at the end of your cardio so that you're warmed up.

好的。

Okay.

所以我在散步的时候，对，

So if I go on my walk Mhmm.

那我可以在跑步机上冲刺吗？

Then I can either sprint on the treadmill?

任何器械都可以，冲刺就行。

Sprint on the any apparatus works.

好的。

Okay.

你可以甩壶铃，把心率飙到最高。

You could swing a kettlebell and get your heart rate up to the max.

也可以用划船机、跑步机。

You could do a rowing machine, a treadmill.

要是你想的话，甚至可以在街上的路灯之间跑步。

You could run between light posts on your street if you're so inclined.

关键是你的的心率。

It's about your heart rate.

明白了。

Okay.

不一定非得看器械。

Not necessarily the apparatus.

我现在说实话啊。

Now I'm gonna be honest.

我不太喜欢这个。

I don't like this.

当初大家开始强调这个的时候，我可兴奋了——我说的大家，指的就是你。

I was really excited when people started emphasizing, and by people, I mean you.

是的。

Yeah.

力量训练。

Resistance training.

因为我心想，太好了。

Because I'm like, great.

我不用做有氧运动了，反正我不喜欢。

I don't have to do cardio now because I don't like cardio.

哦，不行。

Oh, no.

不行。

No.

不行。

No.

不行。

No.

你必须做。

You must.

女性头号死因是心脏病。

The number one killer of women is heart disease.

等一下。

Wait.

什么？

What?

对。

Yes.

没错。

Yes.

我们总以为癌症是女性头号杀手，但事实上，全球范围内女性最大的死因其实是心脏病。

We we we think that cancer is the number one killer of women, but almost globally, the number one killer of women is heart disease.

我散步快结束时做四次每次三十秒的冲刺，这对我有什么帮助？

And how does sprints thirty seconds, four times at the end of my walk help me?

因为它能提升心肺功能，这种锻炼对整个人生阶段都有益，能让心脏更健康。

By building cardiovascular fitness, which this does across a lifespan, it keeps our heart healthier.

它能提高一种叫最大摄氧量的指标，这是衡量体能的重要标准。

It increases something called the VO2 max, which is a measure of our fitness.

所以，保持低心率的散步对新陈代谢特别有好处。

So walking with a low heart rate is amazing for metabolism.

明白了。

Okay.

但要想真正增强心血管健康，就得给它一点挑战。

But to really build cardiovascular health, we need to challenge it a little bit.

只要医生没说不能提高心率，我们就该把心率提升上去。

So unless your doctor has told you not to raise your heart rate, we need to get our heart rate up.

让我确认一下，我是不是理解对了。

And so let me see if I can just understand this.

你提到的平衡训练，有助于预防跌倒。

So you've got the balancing, which helps with you Preventing falls.

嗯，对。

Okay.

还有拉伸，能提升柔韧性和保护关节。

You've got the stretching, which helps with flexibility and joints.

对。

Mhmm.

走路有助于提升行动能力和新陈代谢。

You have the walking, which helps with mobility and metabolism.

新陈代谢。

Metabolism.

还有力量训练，能增强肌肉，没错。

You have resistance training, which is for your muscles Yes.

保持肌肉强健非常重要，因为

Which is very important to keep your muscles, like, strong because

强健的肌肉有助于几乎所有的器官系统。

Strong, healthy, which in turn helps almost every organ system.

明白了。

Got it.

还有每次三十秒、做四次的冲刺训练。

And then you've got these thirty second four times The sprinting.

冲刺能让你的心脏更健康。

Sprinting, and that keeps your heart healthy.

确实如此。

It does.

但别把它看成五件不同的事。

But don't think of it as five things.

把冲刺看作是每天走路时加几次短跑就行。

Think of the sprinting as the end of your walking a couple times a day.

所以我

So I'm

并没有额外增加什么。

not adding added something to it.

我没增加。

I'm not adding.

没错。

No.

好的。

Okay.

我们只是医生。

We're just Doctor.

冯达·赖特。

Vonda Wright.

好的。

Okay.

但我能做到。

I but I can do that.

我能做到三十秒。

I can do thirty seconds.

让心跳起来。

Get your heart ready.

我完全恢复大概需要两到三分钟。

Total recovery for me is probably two to three minutes.

两到三分钟。

Two to three minutes.

真厉害。

Wow.

好的。

Okay.

这四件事可以作为起步，从散步慢慢推进。

Those four things as a way to start out progressed from taking a walk.

一个月后你能做完这四件事，已经很了不起了。

A month later, you're doing all four things is huge.

这意义重大。

It's monumental.

然后你就可以给自己买套运动服了。

Then you can go buy yourself some workout outfit.

其实根本不需要非得有专门的运动装备。

You don't even have to have the right clothes.

随便穿件孩子的宽大T恤就行了。

Just put on your kid's big t shirt and whatever.

对吧？

Right?

没必要搞得那么复杂。

It doesn't have to be complicated.

而且我觉得，如果你有孩子，他们已经进入青春期了，

Well, and I also think if you have kids and they're teenagers Yeah.

或者更大一些，你可以跟他们说：我听了这个骨科医生的播客，我得开始照顾好自己，

Or older, if you were to go to them and say, hey, I've listened to this podcast of this orthopedic surgeon, I need to start taking care of myself,

你能帮我吗？

would you help me?

真不错。

Oh, nice.

这样一来，你们就有了可以一起交流的话题。

Now you've got something where you can connect with them over it.

他们能教你几个简单的方法。

They can show you a few simple things.

你可以让他们帮你一起走走路，这样你也有动力。

You can rope them in on maybe helping you be motivated to walk.

你看，这涉及的因素真不少。

Look how multifactorial that is.

你不需要

You don't have

去那种奇怪的健身房一个人锻炼。

to go to the weird gym alone.

对。

Yep.

你还能陪陪孩子。

You're spending time with your kid.

他们大概知道该怎么做，而且会为你感到骄傲。

They probably know what to do and they're gonna be proud of you.

对。

Yep.

我的意思是，要让他们参与进来，真的涉及方方面面。

I mean, it's so multifactorial to engage them.

我其实打算照自己说的去做。

I'm actually gonna take my own advice.

原因之一是我最近一直在练习悬吊。

One because one of the things I've been practicing recently is hanging.

是啊。

Oh, yes.

就是挂在单杠上那种。

You know, like hanging

因为我自己还做不了引体向上。

from a pull up bar because I can't do a pull up.

但我儿子能做，他简直太厉害了，能做那么多，我打算问他。

But my son can do he's like unbelieve he can do so many pull I'm gonna ask him

帮你一把。

To help you.

帮我学会做引体向上。

Help me learn how to do a pull up.

再进一步。

And take the next step.

他可不知道。

And little does he know.

我设了个圈套。

I've set a trap.

所以他得陪我待着。

So he has to hang out with me.

是啊，得花点时间。

He does because it's gonna take a minute.

没错。

Correct.

这得花上好几个月的时间呢。

It's gonna take a big minute for a number of months.

是的。

Yeah.

很多人一听‘锻炼’这两个字，马上就想到痛苦。

A lot of people hear the word exercise and immediately think pain.

是的。

Yeah.

我觉得身体太僵了。

I'm it's too stiff.

你懂的。

You know?

确实很多人会感到很疼，不管是关节炎、腰痛、关节置换后，还是 просто身体太紧了。

And a lot of people do feel a lot of pain, whether it's arthritis or it's back pain or they have a replaced joint or they're just tight.

对。

Mhmm.

运动不适合我这样的人。

Exercise isn't for people like me.

对于有这种想法的人，

What do you wanna say to a

医生，您想对他们说些什么呢？

person that feels that way, doctor V?

我理解他们的感受。

I understand where they're coming from.

疼痛是个很大的阻碍，但他们不明白的是，关节僵硬本身就会带来疼痛。

Pain is a huge deterrent, but what they don't understand is that stiff joints are painful joints.

你越僵硬，疼痛感就越强。

The stiffer you are, the more pain you're gonna be in.

等等。

Wait.

所以如果你本来就僵硬，对。

So if you're stiff already Mhmm.

如果你不活动，就会

And you don't move, you're gonna be

更疼。

in more pain.

而且更僵硬。

And stiffer.

所以关节需要靠活动来保持活力。

So the joints thrive on motion.

我们动起来，关节就能分泌更多润滑液。

We build more joint fluid by moving our joints.

所以哪怕你现在觉得僵硬，只要活动活动关节，就不会一直坐着不动，感觉也会好很多。

So even if we're stiff, moving our joints will help us feel not stiff, not sitting down.

你想想，如果你长时间坐在车里，比如开了六个小时的车。

Think about if you're sitting in a car for long periods of time, your six hour trekking.

你懂我的意思吧？

You know?

是的。

Yeah.

你一从车里出来，身体就僵硬，大家下车时都差不多这么僵。

You get out of the car and you're stiff and everybody's getting out of the car a little stiff.

只要动起来，这种感觉就会缓解，哪怕你有关节炎。

Well, moving makes that go away even if you have arthritis.

所以一定要持续活动。

So continue moving.

我们感到更多疼痛的第二个原因，是关节上下缺乏肌肉支撑。

The second reason we feel more pain with stiff joints or or arthritis is because we don't have the muscle support above and below.

比如，有人来找我治膝盖疼，我一写病历就会告诉他们：咱们得练力量。

For instance, when someone comes to me with knee pain, the first thing I do as I'm writing their notes is tell them we're gonna get strong.

要练得像公牛一样强壮。

We're gonna get strong like a bull.

我们要锻炼臀部、核心和髋部。

We're gonna build our butt, core, and hip.

为什么？

Why?

我的关节疼。

My joints hurt.

这样每走一步，就不会像两块骨头狠狠撞在一起。

So that every time you take a step, it's not like putting a sledgehammer of two bones together.

肌肉就像减震器。

Muscle is shock absorbers.

这样冲击力就小多了。

So we have less hard impact.

所以多活动，练肌肉，变得更强壮。

So move, build muscle to get strong.

你可能没这个心情。

So you may not feel like it.

比如说，走在路上觉得疼。

Let's say walking on the road hurts.

那我们找家有温水池的YMCA吧。

Well, let's find a YMCA that has a hot pool.

它们都是社区资源，费用可以按收入浮动。

They're like community resources with sliding scales for the fees.

对吧？

Right?

它们都有温水池。

They all have warm pools.

你只要走进齐胸深的水里就行。

You just get into chest high water.

连头发都不用弄湿。

Don't even get your hair wet.

把衣服脱了就行。

Pile it off.

我都听进去了。

I've got all listen.

我本来正要说，你不能找借口说

You cannot excuse I was just gonna say

哪里都不用太高。

there's nowhere too high.

确实不用。

There isn't.

不用弄湿头发。

You don't have to get your hair wet.

走进齐胸深的水里就行。

Get in the chest high water.

你只需要来回走动，水的浮力会帮你缓解疼痛。

You just walk back and forth because the buoyancy will help your pain.

你真想在七天内摆脱疼痛吗？

You really wanna get out of pain in seven days?

你就得彻底戒掉所有糖。

You stop eating sugar of all kinds.

当人们听我的建议，不再添加糖分时，记得看配料表，了解我们吃的这些加工食品里到底有多少添加糖。别喝果汁了，直接吃水果。

When people take my advice and stop adding sugar, read the label so you know how much added sugar is in all this processed food we eat, Stop drinking juice and eating the fruit instead.

我不是在跟你开玩笑。

I'm not kidding you.

每次有人回来反馈，都说：‘我的关节大概七天就感觉好多了。’

To a person, when they come back, they're like, you know, my joints felt better in about seven days.

这些其实都是很简单的事。

These are all really simple things.

所以，即使你正在经历疼痛，也不代表你可以什么都不做。

So even if you are in pain, it doesn't give you license to do nothing.

我特别希望你能聊聊，你在《坚不可摧》这本纽约时报畅销书中花了大量篇幅讲到的肌肉带来的惊人作用。

One thing I would love to have you talk about is you spent a lot of time in your New York Times bestseller, Unbreakable, teaching about the really magical impact that muscles have.

是的。

Yeah.

因为现在网上关于力量训练和摄入优质蛋白质的信息实在太多了。

Because I think there's so much out there now about resistance training and getting more high quality protein in.

但很多人并不清楚，从医学角度来说，力量训练到底为什么重要。

But a lot of us don't understand why exactly, medically speaking, resistance training is important.

我以前作为女性，很长一段时间都不愿意做力量训练，别误会，我不是在开玩笑。

And I think as a woman for a long time, I resisted resistance training, no pun intended.

我抗拒力量训练，也不愿意多吃蛋白质，就是怕练得太壮。

And I resisted and didn't want to eat a lot of protein because I was so afraid to bulk up.

是的。

Yeah.

但读完《不可摧毁》之后，我学到了很多关于肌肉对健康衰老至关重要的新知识。

But in reading Unbreakable, I learned so many new things about why muscles in particular are so important to healthy aging.

你能用简单的话解释一下，为什么吗？

Could you just break that why down in a simple way?

我觉得。

I think that

不理解镜子里看到的并不等于全部，这种想法其实很能理解。

it's an understandable position to not understand that what you see in the mirror is not the story.

这是什么意思？

What does that mean?

你照镜子看到的肌肉样子，比如肌肉变大了，那到底指的是什么？

What you see in the mirror in terms of how much muscle what do your muscles look like bulking up?

或者，我穿衣服看起来挺好的。

Or or I look fine in my clothes.

我不需要长肌肉。

I I don't need muscle.

那可不是真相。

That's not the story.

肌肉真正的意义在于，它本质上是个代谢引擎。

The story of muscle is that it was designed as a metabolic engine.

这话怎么讲？

What does that mean?

代谢引擎？

Metabolic engine.

肌肉对运动至关重要。

It is important for locomotion.

如果没有肌肉，你就只是一副不会动的骨架。

Without muscle, you would just be a skeleton that didn't move.

就像没有骨架一样，你的肌肉也只会是一堆组织堆在一起。

Just like without a skeleton, your muscle would just be a heap of tissue.

肌肉确实对运动很重要，但它们在葡萄糖代谢中的作用更为关键。

So muscles are important for locomotion, but they're very important for glucose metabolism.

尤其是当你吃碳水化合物时，身体会把它分解成葡萄糖，而肌肉就像一个吸收池，把葡萄糖吸收掉，而不是让它们全变成脂肪储存起来。

When you eat carbs in particular and your body breaks it down into glucose, it is your muscles that, that work as a sink to that glucose so that it's not just all stored in fat.

所以这真的非常关键。

So it's really critical.

肌肉本身有助于延长寿命。

Muscle itself contributes to your longevity.

肌肉还会和骨骼互动、沟通，帮助骨骼变得更健康。

Muscle interacts, communicates with bone to help build better bone.

所以你在镜子里看到的

So what you see in the mirror

明白了。

Okay.

并不是肌肉的全部故事。

Is not the story of muscle.

肌肉真正的作用，是它在你体内做的那些其他事情。

The story of muscle is the other jobs that it does in your body.

如果你想活到八九十岁甚至一百岁还能自在走路，不容易摔倒，那就得靠肌肉。

So if you want to walk around when you're 80, 90, 100, be less prone to falls, you need muscle to do that.

如果你想调节新陈代谢，降低得糖尿病或代谢疾病的风险，那就需要更多肌肉。

If you want to help control your metabolism, decrease your your chance of getting diabetes or metabolic disease, we need more muscle.

我们需要健康的肌肉。

We need healthy muscle.

如果想多消耗热量——很多人担心发胖，那就得增加肌肉。

If we want to burn more calories and because many people are worried about gaining weight, we need more muscle.

肌肉即使在休息时消耗的热量也比脂肪多。

Muscle burns more calories just to live than fat does.

肌肉只是安静地待着，也会消耗更多热量吗？

Is it just sitting around, muscles burn more calories?

是的。

Yeah.

一个体重120磅、体脂率50%的人，每天基础代谢消耗的热量，远低于一个同样120磅但体脂率只有25%的人，这是因为组织比例不同。

A hundred and twenty pound person that's 50% fat will burn much less calories in a day just to live than a hundred and twenty pound person that has a 25% body fat because of the different ratios of the tissue.

这就是我说的，讲肌肉的重要性时真正想表达的意思。

So that's what I mean when we tell the story of muscle.

它的重要性不在于我们照镜子时看起来怎么样。

It's critical not for the way we look in the mirror.

那只是额外的收获。

That's the bonus.

它真正关键的是，它对身体代谢功能的支撑，以及通过体内蛋白质带来的长寿效应。

It is critical for the metabolic way that it helps our body function today and for the longevity it infers through proteins in your body.

谢谢你解释清楚，因为一听到‘力量训练’和‘蛋白质’这些词，大家都会点头。

Thank you for explaining that because I feel like you hear the words resistance training, you hear the words protein Yeah.

但其实并不明白背后真正的道理。

Without understanding the actual why Yeah.

肌肉到底对身体有什么用。

Of what muscles do Yeah.

对整体健康有多重要。

For your overall health.

没错。

Yeah.

我个人特别喜欢那种有力的感觉，而不是软弱无力。

I personally love feeling strong, not weak.

要是想做的事做不了，我真挺烦的。

It kinda ticks me off when I can't do something I wanna do.

所以练肌肉，就是为了能随时做你想做的事。

So building muscle is a way to get to do what you wanna do when you wanna do it.

你知道吗，最近我老公克里斯抱了我一下，说：‘天啊，你真的感觉有力气多了。’

You know, I recently, my husband Chris gave me a hug the other day, and he said, gosh, you really feel a lot stronger.

真好。

That's nice.

我觉得那是他给过我最性感的夸奖。

It was the sexiest compliment I think he's ever given me.

自从我读了《不可摧毁》这本书，还有我们上一次在这个播客里的对话之后，我开始特别重视力量训练，这都是因为你。

And I'll tell you, ever since I read Unbreakable, and of course, since our last interview on this podcast, I have prioritized, because of you, resistance training

太棒了。

That's great.

举更重的，还有上坡走路。

Lifting heavier, incline walking.

你感觉怎么样？

Do you feel good?

我不只是感觉好，我简直觉得自己特别有力量。

Not only do I feel good, I feel incredibly strong.

是的

Yeah.

我也因为你的建议，开始特别注重摄入高质量的蛋白质。

I have also, because of you, I have prioritized high quality protein.

要吃够确实挺难的，但我的体型已经完全不一样了。

It is so hard to get a lot of it in, but my entire body composition has changed.

我太喜欢这一点了。

I love that.

我感觉精力充沛多了。

I have more energy.

我真的没想到，这些小小的改变会带来这么大的不同。

I cannot believe the difference that these little changes have made.

我也意识到，以前觉得练会练得特别壮，这想法太天真了——真想练出大块肌肉，得练到什么程度啊。

And I've also recognized how stupid it was to think that I would ever bulk up because the amount of lifting you need to do to actually get big Yeah.

那简直像份全职工作。

It's like a full time job.

整整几十年都是这样。

Completely over decades.

是的。

Yes.

对。

Yeah.

没错。

Yes.

我真傻，居然以为只要去健身房举重就能长出肌肉来。

Like, what a joke that I thought that if I went to the gym and lifted heavy weights that I would get big.

我根本没花那么多时间练，重量也不够，这辈子也不可能练成那样。

Like, I don't spend enough time there doing it, and I don't lift enough weights to do it, and I never will.

对。

Yeah.

但只要照着这些建议做

But simply following this advice

对的。

Mhmm.

我见到你才刚六个月而已。

Over it's only been six months since I've seen you.

是的。

Yes.

变化真的特别大。

A massive, massive change.

我丈夫抱住我说，天啊，你感觉结实多了。

And for my husband to hug me and say, god, you feel a lot stronger.

这太棒了。

That's so great.

真厉害。

Wow.

是的。

Yeah.