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嘿，我是你的朋友梅尔，欢迎收听梅尔·罗宾斯播客。
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast.
你有没有过走进厨房，打开冰箱，心里想着：我到底该吃什么才能减脂又增肌？
Have you ever walked into the kitchen and opened up the fridge and thought to yourself, what exactly should I be eating to lose weight and gain muscle?
我的意思是，最好的早餐是什么？
I mean, what is the best breakfast?
当你不饿的时候，你该吃什么？
What do you eat when you're not hungry?
今晚我该吃些什么？
What should I be eating for dinner tonight?
我的意思是，今天你到底该吃什么，才能为身体做出最健康的选择？
I mean, what are you even supposed to eat today to make the healthiest choice for your body?
我不清楚你怎么样，但我经常感到非常困惑。
I don't know about you, but I'm often very confused.
如果你和我一样，曾希望有人能用医学背景并研究过营养科学，直接给你一个明确的结论。
If you're like me and you've wished someone with a medical degree who has also studied the science of nutrition could just bottom line.
什么是健康饮食？
What is healthy eating?
然后明确告诉我们该怎么做。
And then tell us exactly what to do.
你很幸运，因为今天我们请来的嘉宾已经做到了这一点。
Well, you're in luck because our guest today has done that.
她有答案。
She has the answers.
她有研究依据。
She has the research.
她会明确告诉你该怎么做，并能证明为什么这会有效。
She's gonna tell you exactly what to do and can prove why this will work.
医生。
Doctor.
艾米·肖博士是两位认证的医学博士，曾在哈佛医学院接受培训，并拥有营养学和免疫学学位。
Amy Shaw is a double board certified medical doctor who trained at Harvard Medical School and has degrees in nutrition and immunology.
她是理解营养在健康、长寿、荷尔蒙调节、能量等方面作用的顶尖医学专家之一。
She is one of the leading medical experts in understanding the role nutrition plays She in your health, longevity, hormone regulation, energy, everything.
她从事临床诊疗已有二十二年多，制定了一套基于证据且易于记忆的方案。
She's been in clinical practice seeing patients for over twenty two years and has come up with a protocol that is evidence based and easy to remember.
所以，如果你想知道今天该吃什么才能保持健康，从今以后你只需要记住‘三十三十三’。
So if you're ever wondering what you need to eat today in order to be healthy, all you have to do from now on is remember thirtythirtythree.
‘三十三十三’是肖医生的研究成果。
Thirtythirtythree is Doctor.
这是她经过深入研究得出的营养方案。
Shaw's nutrition protocol that she has researched extensively.
这是她为患者开出的饮食建议。
This is what she prescribes to her patients.
许多患者的情况令人惊讶——仅三天后就开始感觉更好、看起来更健康。
And many of them, check this out, start feeling and looking better in just three days.
肖医生。
And Doctor.
沙阿说，同样的事情也可能发生在你身上。
Shah says the same thing can happen for you.
所以，你可以关上橱柜和冰箱，坐下来听。
So you can shut the cabinet and close the fridge, sit down and listen.
你即将了解到，为什么30-30-30是你身体一直渴望的、有科学依据的简单营养重启方案。
You're about to learn why thirty thirty three is the simple science backed nutrition reset your body has been begging for.
嘿，我是你的朋友梅尔，欢迎来到《梅尔·罗宾斯播客》。
Hey, it's your friend Mel, and welcome to the Mel Robbins Podcast.
我非常高兴你在这里。
I am so excited you're here.
能和你在一起，共度这段时光，我感到无比荣幸。
It is such an honor to be together and to spend this time with you.
如果你是新听众，或者因为有人分享给你而来到这里，我想花一点时间，亲自欢迎你加入梅尔·罗宾斯播客大家庭。
And if you're a new listener or you're here because somebody shared this with you, just I want to take a moment and personally welcome you to the Mel Robbins Podcast family.
我非常期待我们的对话。
I am so excited for our conversation.
我很高兴你能够认识我们的专家，肖医生。
I'm excited for you to meet our expert, Doctor.
艾米·肖。
Amy Shaw.
医生。
Doctor.
肖医生在康奈尔大学获得了营养学学位。
Shaw has a degree in nutrition from Cornell University.
她曾在哈佛大学贝斯以色列女执事医疗中心完成内科住院医师培训，并在哥伦比亚大学医学中心完成了免疫学专科培训。
She completed her residency in internal medicine at Harvard University's Beth Israel Deaconess Medical Center and completed her fellowship in immunology at Columbia University Medical Center.
医生。
Doctor.
肖医生拥有长达二十二年的临床经验，是一名双认证的医学专家，专注于营养、荷尔蒙、肠道健康和能量领域。
Shaw has been in clinical practice for twenty two years as a double board certified medical doctor with a specific focus on nutrition, hormones, gut health, and energy.
她是一位畅销书作家，著有三本书，其中包括最新作品《荷尔蒙混乱》。
She is a bestselling author of three books, including her newest, Hormone Havoc.
她还创建了一套基于科学的营养方案，简单到适合你我这样的人。
She's also the creator of a science backed nutrition protocol that is so simple, it is designed for people like you and me.
因为你想要健康，但你非常忙碌。
Because you wanna be healthy, but you're super busy.
医生。
Doctor.
肖博士的30-33方案将简化为三件简单的事情，这些很可能就放在你的冰箱里、橱柜中，等你去发现；当我们结束这次对话时，你不仅会被她的30-33方案所启发，还会理解支撑这一饮食方式的科学研究和证据——它能改善你的情绪、提升你的能量、帮助你减重并增强体质。
Shaw's thirty thirty three protocol is gonna boil it down to just three simple things that are probably in your fridge right now, sitting in your cabinets waiting for you to find them, and by the time we're done with this conversation, you're not only gonna be inspired by her thirty thirty three protocol, you will understand the research and evidence that explains exactly why this way to eat works to improve your mood, your energy, it'll help you lose weight and make you stronger.
所以，请大家欢迎医生。
So please help me welcome Doctor.
艾米·肖做客《梅尔·罗宾斯播客》。
Amy Shaw to the Mel Robbins Podcast.
医生。
Doctor.
艾米·肖，欢迎来到《梅尔·罗宾斯播客》。
Amy Shaw, welcome to the Mel Robbins Podcast.
谢谢你邀请我，梅尔。
Thank you for having me, Mel.
我总是从你这里学到很多，我想从这里开始。
I always learn so much from you, and here's where I wanna start.
如果我采纳你即将教给我们的所有内容并应用到我的生活中，我的生活会发生哪些积极的改变？
What will I experience in my life that will change for the better or could be different if I take everything that you're about to teach us today and I apply it to my life?
会发生什么变化呢，沙医生？
What's gonna change, doctor Shah?
梅尔，我会给你一个框架，让你在身体上感觉更好，更有活力。
Well, Melt, I'm gonna give you the framework to feel better in your body, to feel more energized.
这是从成千上万篇研究论文和无数来找我的女性身上提炼出的最简单的方法，今天我就把这全部告诉你。
And it is the simplest thing that's distilling down thousands of research papers, thousands of women that have come to me, and I am gonna give that to you today.
哇哦。
Wow.
那么，这个框架是什么？
So what is this framework?
它一直在我生命中的哪里呢？
And where has it been my whole life?
这是个很好的问题。
That's a great question.
这个框架是三十、三十、三。
The framework is thirty thirty three.
嗯？
K?
你第一餐摄入30克蛋白质。
30 grams of protein in your first meal.
嗯哼。
Mhmm.
全天摄入30克纤维，每天吃三种益生菌食物。
30 grams of fiber throughout the day, and three probiotic foods every day.
每一项都基于深入的科学研究。
And each of these is based in deep scientific research.
这本该在我们上健康课的时候就教给我们，不管是六年级、七年级还是八年级。
And this is something that should have been given to us when we were in health class in whatever, sixth, seventh, eighth grade.
这本该在我们看医生时就被告知，但事实并非如此。
It should have been maybe given to us at our doctor's offices, which it wasn't.
这本该在我上医学院时就教给我，但也没有。
It should have given to me in medical school, wasn't.
直到今天，我们才把这一点分享给全世界。
And it is not till today that we are sharing this with the world.
沙医生，我以前采访过您，但您这次对这项研究、特别是对女性的建议——早上第一餐摄入30克蛋白质、全天摄入30克纤维、以及三种益生菌食物——似乎比以往更加热情洋溢，我想您刚才说是的。
Doctor Shah, I have interviewed you before, but you seem even more passionate than normal about the research and about the recommendation to women specifically that we be getting thirty grams of protein first thing in the morning, thirty grams of fiber throughout the day, and three probiotic foods, I think you said Yes.
全天都要摄入。
Throughout the day.
您为什么对这个新方案如此兴奋和热忱？
Why are you so excited and passionate about this new protocol?
原因在于，我认为女性长期以来一直被忽视了。
The reason why is I think that women have been ignored for far too long.
你知道吗？医生所使用的每一种药物、程序和诊断，其依据的研究大多都是基于白人男性进行的。
Did you know that every single medication, procedure, diagnosis that doctors make is based on research that is mostly done on white men.
直到1991年，有一位女性担任了美国国立卫生研究院（NIH）院长，她指出，这些大型研究文章中根本未包含女性或少数族裔。
And it wasn't until there was a female that actually came in as the NIH director in 1991, and she was like, none of these big research articles include women or minorities.
于是她在1993年推动通过了《振兴法案》，强制要求将女性和少数族裔纳入研究，因为当时有一种理论认为女性太复杂。
And so she created the Revitalization Act in 1993 to actually mandate that they be included because there is this theory that women are complicated.
我们有荷尔蒙变化，有怀孕。
We have hormones, pregnancies.
所以他们觉得不把女性纳入研究是一种恩惠。
And so they were thinking that it was a favor not to have women in there.
但结果却导致了极其严重的错误。
But what ended up happening is that very, very big mistakes were happening.
例如，心脏病发作从未在女性身上进行过研究。
For example, heart attacks were never studied in women.
因此，当女性发生心脏病发作时，有高达百分之五十的情况会被漏诊。
And so when women would have a heart attack, it would be missed fifty percent of the time.
而这种情况至今仍然存在，因为女性的症状表现不同。
And this is still true because women present differently.
她们并不会出现典型的左臂剧烈胸痛。
They don't have it, like, crushing chest pain to the left arm.
而是像焦虑、恶心这样的症状。
It's like anxiety, like nausea.
你可能会说，哦，你没事的。
And you say, oh, you're fine.
回家吧。
Go home.
死亡率却高出百分之五十。
And fifty percent higher mortality.
这太荒谬了。
That's crazy.
这难道不荒谬吗？
Isn't that crazy?
我的意思是，我认为女性一直都有种感觉，那就是我们不被倾听。
I mean, I think women have always always felt like we are not listened to.
我知道，今天有在听、在看的人，正在想：嘿。
Like, I know that there are people listening and watching today who are feeling, hey.
根本没人听我说话。
Nobody's listening to me.
我身上有这么多问题。
I have all of these things going on for me.
这就是我们在这里的原因，我想通过提供工具和蓝图来填补这个空白。
And that's that's why we're here because I wanna fill this gap by giving people the tools, the blueprint.
所以，沙阿医生，您现在已经研究了这些数据。
So, doctor Shah, you have now looked at the research.
您分析了数据，并将其提炼成一套全新的建议女性遵循的方案。
You have crunched the data, and you have distilled it down into a brand new formula that you are recommending that women follow.
这个方案是什么？您为什么对它如此兴奋？
What is this formula, and why are you so excited about it?
它被称为‘三十三十三’。
It's called the thirty thirty three.
第一餐摄入30克蛋白质，全天摄入30克纤维，每天食用三种益生菌食物。
30 grams of protein in your first meal, 30 grams of fiber throughout the day, and three probiotic foods every day.
你为什么做出这个建议？
And why are you making this recommendation?
因为女性一直都在接受各种饮食和减重计划。
Because women have gotten diets, weight loss plans.
但她们从未获得过一个能让自己更强壮、更快乐、更有活力的框架。
They have never gotten a framework to make them stronger and to make them happier and to make them more energized.
我非常喜欢这一点，因为很多人会说：‘哦，只要吃得健康就行。’
I love it because I feel like a lot of people are like, oh, just eat healthy.
而我会说：‘那到底具体意味着什么？’
And I'm like, well, what does that actually mean?
所以我非常期待深入探讨它。
And so I'm excited to dig into it.
但我想要念一段你畅销书《激素混乱》里的内容。
But I wanna read to you from your bestselling book, Hormone Havoc.
这出自序言部分。
This is in the introduction.
等下听我念，你一定会惊讶。
Wait till you hear this as I read this.
在你完成了我所推荐的三十三十三方案中的简单、有科学依据的营养调整后，你可以期待以下变化。
After you've made the simple science backed nutritional changes, I am recommending in the thirtythirtythree protocol, can expect the following.
情绪改善、焦虑减少，睡眠质量提升，消化健康，性欲增强，思维更敏锐，潮热和盗汗减轻，体型更匀称，尤其是腰部线条改善，精力更充沛，疲劳感减少，还有更多益处。
Improved mood and less anxiety, better sleep, healthy digestion, higher libido, sharper thinking, diminished hot flashes and night sweats, a fitter figure, including around your waist, greater energy, less fatigue, and more.
你的身体正在经历女性都会经历的完全正常的生命周期阶段。
Your body is changing, cycling through completely normal phases of life that all women journey through.
你无法控制荷尔蒙如何变化，但你可以控制自己如何体验这些变化。
You cannot control how your hormones change, but you can control how you experience it.
通过你今天即将教给我们的这些方案和工具，医生。
With the protocols and tools that you're about to teach us today, Doctor.
沙，你有能力将围绝经期、绝经期以及你的整体健康视为一种机遇，而不是诅咒。
Shah, you have the power to reframe perimenopause, menopause, and your health in general as an opportunity, not a curse.
还有，医生。
And, Doctor.
沙，你是说仅靠这个三十天三十三步的方案，就能实现这些好处吗？
Shah, you're saying with just this protocol, thirty, thirty three, you can achieve those benefits?
是的。
Yes.
这建立在科学研究的基础上。
And it's grounded in research.
这是一个简单的框架，任何人都可以实施，并将改变你的生活。
It's a simple framework that anybody can do and is gonna change your life.
我想要这个。
I want this.
那我们来深入探讨一下。
So let's dig into it.
你提到，三十三法则的第一个核心要素是早上第一件事就摄入三十克蛋白质。
And you mentioned that the first core element of the thirty thirty three protocol is getting thirty grams of protein first thing in the morning.
为什么这是这个法则的第一步？
Why is that the first part of this?
这是迈向更健康、更好心态和更高能量的第一步。
It's a first step towards better health, better mindset, better energy.
如果你能掌握这一点，就可以继续迈向每天三十克纤维。
And if you can start to master that, then you can move on to the 30 grams of fiber.
最后，每天摄入三种益生菌食物。
And then lastly, go to the three probiotic foods every day.
所以第一步是早上摄入蛋白质。
So step one is the protein in the morning.
好的。
Okay.
所以我想这么做。
So here's what I wanna do.
我想逐一探讨三十三十三法则中的每一项，先从每天早晨摄入三十克蛋白质开始，我们会逐项深入。
I wanna take each one of these of the thirty thirty three, and I wanna start with the thirty grams of protein, and we're gonna go through each one.
我希望你能深入解释一下为什么。
And I want you to really unpack why.
是的。
Yes.
三十克蛋白质指的是多少？
What is 30 grams of protein?
哪些食物算作蛋白质？
What counts as protein?
更重要的是，有哪些研究能说明，作为三十三十三法则的一部分，早晨第一件事就摄入三十克蛋白质，如何让你更健康、更快乐，如何影响你的肠道，以及对女性身体的作用。
And more importantly, the research that explains how getting 30 of protein first thing in the morning as part of this thirty thirty three plan, What the research says about how it makes you healthier, how it makes you happier, what it does in your gut, how it works with the female body.
我迫不及待想深入探讨这个话题。
I cannot wait to dig into this.
沙赫医生，蛋白质是什么？
Doctor Shah, what is protein?
蛋白质，梅尔，是一堆氨基酸。
Protein, Mel, is a bunch of amino acids.
那么，什么是氨基酸呢？
Now what's an amino acid?
我来告诉你，它们是构建单元。
And I'll tell you, these are the building blocks.
你可能听说过肌肉的构建单元。
You probably heard about building blocks of muscle.
你可能也听说过肠道内壁的构建单元。
You might have even heard building blocks of your gut lining.
但你知道吗？它们还是你大脑中神经递质（比如多巴胺和血清素）的构建单元。
But did you know it's a building blocks of neurotransmitters in your brain like dopamine and serotonin?
所以我要告诉你的是，通过摄入蛋白质，你为身体提供了构建更多肌肉、头发、皮肤和指甲的原料，同时也为构建肠道内壁以及多巴胺等神经递质提供原料——而多巴胺关系到我们的动力、能量和专注力。
So what I'm saying to you is by eating protein, you are giving your body the building blocks to make more muscle, to make hair, skin, and nails, but also to make more gut lining and to make neurotransmitters like dopamine, which is our motivation, our energy, and our focus.
明白了。
Okay.
我想确认一下，因为我原本以为吃蛋白质只是为了帮助增加肌肉质量，这当然很重要，尤其是对女性而言，当你到了35岁及以上，进入围绝经期时。
I wanna make sure that I'm tracking because I thought that you're supposed to eat protein in order to just help you with muscle mass, which of course is important, especially for women, especially when you're 35 and up and you're hitting perimenopause.
明白这一点。
Understand that.
但你刚刚又补充了一长串蛋白质的其他作用，比如对神经递质、多巴胺和血清素，还有肠道黏膜的影响？
But you just added on a long list of other things that protein does from your neurotransmitters to dopamine and serotonin to your gut lining?
蛋白质是如何参与这些过程的呢？
How is protein involved in those things?
之所以推荐30克蛋白质和30克纤维，是因为蛋白质和纤维的组合，我们稍后会具体说明这种组合是什么样子。
The reason why there's 30 grams of protein and 30 grams of fiber is that combination of protein and fiber, and we'll get into exactly what that looks like.
好的。
Okay.
蛋白质和纤维的组合是肠道菌群最理想的食物。
The combination of protein and fiber is the perfect food for your gut bacteria.
我们的肠道微生物组拥有数万亿（以T开头）的微生物，它们帮助我们做出决策，比如与激素和免疫系统沟通，但它们却正在饿死。
Our gut microbiome has trillions, with a t, organisms that are helping us make decisions, like talking to our hormones, immune system, and they're starving to death.
我们摄入的蛋白质不够。
We're not getting enough protein.
我们摄入的纤维也不够。
We're not getting enough fiber.
因此，把它们结合起来是喂养肠道菌群的最佳方式。
And so putting them together is the perfect way to feed your gut bacteria.
你希望它是一片茂盛的亚马逊雨林。
You want it to be a lush Amazon jungle.
你不希望它是一片荒芜的不毛之地，而这对很多人来说正是现实情况。
You don't want it to be a barren wasteland, which is what it looks like for a lot of us.
明白吗？
Okay?
而这种蛋白质会向大脑传递你已经吃饱的信号。
And that protein is giving signals back to the brain that you're full.
因此我们知道，尤其是女性，如果早上摄入蛋白质，大脑接收到的饱腹信号会更多。
And so we know that women, especially, who have protein in the morning, they have more of the signals to the brain that you're full.
而且它还能降低渴望，尤其是下午三点那种饭后渴望，或者晚上的渴望。
And and it lowers that craving, especially that 03:00, that post lunch craving or that nighttime craving that happens.
早上摄入蛋白质有助于控制这种渴望。
Having protein in the morning helps you control that.
当然。
Sure.
所以，它不仅对你的肌肉有帮助，就像你所说的，这非常重要，尤其是在我们面临围绝经期肌肉流失的时候。
So not only is it helping your muscles, which you like you said, very important, especially as we face that decline in perimenopause.
简短问一下，Shah医生，为什么女性为保持肌肉而摄入蛋白质特别重要？
Just quickly, doctor Shah, why is eating protein for muscles as a woman super important?
是的。
Yeah.
这是个非常好的问题。
That's such a great question.
因为大多数我们，包括我自己，都曾陷入‘变小、变瘦’的误区，盲目追求尽可能瘦小的体型。
Because most of us, including myself, I was on that get smaller, get thinner, and we're on this bandwagon of trying to look as small as possible.
我想告诉女性们，你不应该追求更瘦。
And what I wanna tell women is you don't wanna be smaller.
你应该追求更强壮。
You wanna be stronger.
好的。
K.
肌肉方面之所以重要，是因为随着年龄增长，我们身体对肌肉生长的信号会减弱。
And the reason why for muscles this matters is that our signaling for muscle growth goes down as we age.
从35岁开始，等等。
So from the age of 35 Wait.
这就是为什么身体everything都开始松垮了吗？
Is that why everything's getting flabby?
是的。
Yes.
这并不意味着你就完了。
It doesn't mean that you're screwed.
好。
K.
这仅仅意味着你需要更强的刺激。
It just means you need a stronger stimulus.
你过去用来促进肌肉生长的刺激效果已经减弱了，因为我们的雌激素水平在下降。
That stimulus that you used to have for muscle growth has blunted because our estrogen is going down.
我拥有肌肉有什么健康益处？
What is the health benefit of me having muscles?
听好了。
Listen.
如果你没有肌肉，而骨骼又脆弱，当你摔倒时——这迟早会发生，我们每个人一生中都会摔倒，只是爬起来而已。
If you don't have muscle and your bones are brittle, when you fall, which you will inevitably, we all fall at some point in our lives, we just get up.
对吧？
Right?
但如果你已经八九十岁了，摔倒时没有足够的肌肉支撑身体，也没有足够的骨密度来承受撞击，后果就严重了。
But if you are in your eighties or nineties and you fall, you don't have the muscles to hold you up and you don't have the bones to withstand the impact of that fall.
这种跌倒对你来说可能是致命的。
That is a life ending fall for you.
所以肌肉对长寿很重要。
So muscles are important for longevity.
是的。
Yeah.
肌肉对你来说很重要，能让你感觉身体有力。
Muscles are important for you to feel strong in your body.
肌肉还会向身体其他部位发出信号，而蛋白质中的构建块——你称之为氨基酸——对于你的身体构建和维持肌肉至关重要。
And muscles also signal other things to other parts of your body and protein and the building blocks, you called it amino acids, in a protein are essential for your body to be able to build and maintain muscle.
当你锻炼并摄入蛋白质时，肌肉会成为你体内葡萄糖的吸收池。
When you exercise and you eat protein, the muscle becomes a sink for your glucose.
它就像一块海绵，吸收你体内的所有葡萄糖。
It's like a sponge that's taking up all the glucose in your system.
这意味着什么？
What does that mean?
所以当我们吃一顿大餐时，血糖会急剧上升。
So what happens is when we eat a huge meal, we get a big blood sugar spike.
好的。
Okay.
我们每个人的目标都是确保血糖峰值不要过高，并且能迅速下降。
And the goal for all of us is to make sure the spike isn't too big and that it comes down very quickly.
即使血糖峰值很高，只要它能迅速下降，你的肌肉就会吸收掉这些葡萄糖。
Even if the spike is big, as long as it comes down quickly, your muscles suck that in.
实际上，肌肉本身甚至不需要胰岛素。
It does the muscles actually, they don't even need insulin.
它们有自己的转运蛋白，叫做GLUT4转运蛋白。
They have these their own transporters called the GLUT four transporter.
明白吗？
Okay?
所以我发现吃蛋白质和锻炼最好的一点是，你实际上是在改善新陈代谢。
So one of the best things I find about eating protein and exercising is that you're actually improving your metabolism.
所以你的血糖会更低。
So your blood sugar will be lower.
你的腹部脂肪会更少。
You'll have less abdominal fat.
你会更有活力，更少出现能量崩溃。
You'll be more energized, less crashes.
我的意思是，我们很少讨论蛋白质的这些好处，就是蛋白质和运动在肌肉中的关联。
I mean, those are like the benefits we don't talk about enough with protein, is that connection with protein and exercise in the muscle.
等等。
Wait.
就在我坐在这里的时候，我有了一些二头肌和股四头肌，对吧？而且我今天早上吃了蛋白质，因为我早就知道你要来。
So just as I'm sitting here and I've got some biceps and some quads, okay, and I've eaten my protein which I did this morning because I knew you were coming.
如果我吃了一种会引发胰岛素飙升的食物，仅仅因为我锻炼出了肌肉并摄入了蛋白质——而蛋白质对维持肌肉至关重要——就意味着我的肌肉本身几乎像海绵一样，把血糖吸收掉。
If I were to eat something that spikes my insulin, the mere fact that I have built my muscles up and I've fed them protein, which is critical to maintaining the muscle, means the muscles themselves almost act like a sponge to suck it out of my body.
是的。
Yes.
这简直就像不运动也能锻炼一样。
And that that's It's almost like exercising without exercising.
没错。
That's right.
这就是为什么肌肉质量如此重要。
That's why muscle mass is so important.
想想看。
And think about it.
如果你再配合一些简单的活动，比如站起来做几个深蹲，或者去散个步，你的身体就会进入一种状态：肌肉收缩，知道‘我得吸收一些葡萄糖进来了’。
If you pair that with a quick, I'm gonna stand up and do a couple of squats or I'm gonna go for a quick walk, you are actually creating a scenario in your body where those muscles are contracting and they know, okay, I gotta pull some of that into my muscle.
肌肉会做得非常好，以至于你的血糖会立刻平衡，而不会出现骤降。
They're gonna do such a great job that all of a sudden, your blood sugar balances right away instead of being on a crash.
你能解释一下，当你摄入蛋白质时，大脑或身体里会发生哪些令人惊讶的变化吗？是的。
Could you explain the surprising things that happen in your brain or your body when you eat protein Yeah.
尤其是作为女性，早上第一件事吃蛋白质时？
Especially first thing in the morning as a woman?
令人惊讶的好处是，蛋白质实际上是多巴胺和血清素的构建基础。
The surprising benefits is that it's actually the building blocks of dopamine and serotonin.
多巴胺对我们至关重要，尤其是在中年及以后，因为我们的水平会下降。
Dopamine is so needed for us, especially when we're in that midlife and beyond because our levels are lower.
对吧？
Right?
所以那种动力、那种充满活力的感觉，你知道吗？当你感到特别想做某件事的时候？
So that motivation, that feeling of energized do you know when you feel, like, so excited to do something?
那就是多巴胺。
That is dopamine.
它让你坚持完成项目，因为你希望它能顺利完成。
And it's like the one that keeps you going on the project because you want it to be done.
它让你从床上爬起来。
It's the one that gets you up out of bed.
它让你开车穿越整座城市。
It it's the one that makes you drive across town.
多巴胺非常积极。
Dopamine is so positive.
它也可能有负面作用，因为它是成瘾的一部分。
It can be negative too because it's part of addiction.
但在早晨，我们希望提升自己的多巴胺和血清素，也就是我们的快乐激素——血清素。
But in the mornings, we wanna have our dopamine and our serotonin, our happy hormone, serotonin is.
我们希望它的水平更高。
We want it to be higher.
你听说过GLP-1吗？
You've heard of GLP one.
是的。
Mhmm.
神经肽Y。
Neuropeptide y.
我们希望这些物质水平较高，这样就能感到饱足，一整天都不想吃零食。
We wanna have those high so that we can feel full and not have cravings for the rest of the day.
所以这是一种自然提升体内让我们感到饱足的激素的方法。
So that's a natural way to boost those hormones in our body that make us feel full.
因此，我们不仅更专注、更有动力，而且也不太容易分心，因为我们不会想吃东西。
And so not only are we more focused and we're more motivated, but we're also less likely to kind of be distracted because we're craving something.
有很多很好的研究显示，那些在一天早期摄入蛋白质的人，一整天都会受益，这是因为神经递质的作用，以及进食带来的饱腹感和减少渴望的效果。
And so there's very good studies that show people who eat protein in the early part of the day will get benefits all day long because of the neurotransmitters, because of the craving and the satiation factor of eating.
推荐的范围是多少？
What is the recommended range?
当然了，是的。
And obviously Yeah.
每个人的情况都略有不同。
Everybody's slightly different.
但一般来说，你应该摄入多少蛋白质？
But what is the general range for how much protein you should be getting?
这是个很好的问题。
That's a great question.
这取决于你的目标。
And that varies depending on what your goals are.
我的目标是健康、富裕和快乐，并充分利用这些研究成果。
My goal is to be healthy and wealthy and happy and to take advantage of all this research.
好的。
Okay.
像你这样的人，是的。
So someone like you Yes.
我建议每磅体重摄入0.8克。
I would recommend point eight grams per pound.
好的。
Okay.
0.8克。
Point eight.
所以每磅体重摄入0.7克到1克之间的范围都是可以的，好的。
So between point seven and all the way up to one gram per pound is like the range Okay.
对于高蛋白饮食。
For the high protein diet.
我之所以对你这么说，是因为我知道你在努力增肌。
And I said that for you because I know that you're working on building more muscle.
是的。
Yes.
所以我知道你在追求最大化效果，这确实很遗憾，但远高于推荐膳食摄入量。
So I know that you're working to maximize, and it's so sad, but that's a lot higher than the RDA.
因此，推荐的摄入量要低得多，但你的医学观点是，如果你在每磅零点八克左右，我就简单算一下。
So what the recommended amount is is much lower, but what your medical opinion is is that if you're between if you're around point eight grams, so that's like so I just need to make the math easy.
所以如果我假设你体重150磅，是的。
So if I were to so if if you're working with, I don't know, a 150 pounds Yeah.
如果你按每磅一克计算，那就是150克。
And you are going one gram, that's a 150 grams.
我只是想让自己更容易理解这个计算。
I'm just trying to, like, make this simple for myself.
如果你按零点八克计算，那就是一百二十克。
And if you were to do point eight, it is One twenty.
一百二十克。
One twenty.
是的。
Yeah.
这可是大量的蛋白质。
That's a lot of protein.
这确实是大量的蛋白质。
It's a lot of protein.
但你知道，鸡蛋块、奶昔、能量棒、鸡肉、牛排、鱼肉以及备餐这些方式，一个人能做的终究是有限的。
And, you know, there's only so many egg bites and smoothies and bars and chicken and steak and fish and meal prepping and like that one can do.
所以这就是我们要讨论的原因。
Well, that's why we're gonna talk about it.
我们会提供一些简单易做的早餐创意。
What we'll make some easy, easy kind of breakfast ideas.
好的。
Okay.
我会告诉你一些简单快捷的方法，可以让你的饮食中蛋白质含量大幅提升。
And I'll tell you some quick, easy things that you can add to your diet that is gonna really amp up the protein.
好的。
Okay.
你还提到过另一件事，我想确认一下你的解释，你说如果你到了某个年龄，嗯。
There was one other thing that you said that I wanted to make sure that you explained, which was you said if you are of an age Mhmm.
你正在对我笑。
You're smiling at me.
我57岁。
I'm 57.
如果你到了难以维持肌肉质量的年龄，你能告诉我，应该从多大年龄开始关注这个问题吗？
If you're of an age where it's harder for you to maintain muscle mass, can you give me the age where you should be paying you should start paying attention to this?
三十多岁。
Mid thirties.
三十五岁左右？
Mid thirties?
我知道。
I know.
这仅仅是针对女性的吗？
Is that just for women?
是的。
Yes.
男性的肌肉流失更缓慢。
It's more men's loss, is more gradual.
好的。
K.
女性的肌肉流失速度相对更快。
Women kind of face a little more accelerated muscle loss.
你的表达真有礼貌。
You're so polite in your language.
所以我们到了三十多岁的时候就会急剧下滑，是的。
So we fall off a cliff at, like, in our thirties Yeah.
因为荷尔蒙的变化。
Because of our hormone changes.
是的。
Yes.
这就有道理了。
So that makes sense.
这意味着我们无法像男性那样去构建和维持肌肉，因为我们本质上是不同的。
So Which means we are not gonna build and maintain muscle the way the guys are because we are fundamentally different.
正如医生斯泰西·西姆斯常说的，女性不是小号的男性。
As doctor Stacy Sims always says, women are not small men.
小号的男性。
Small men.
对。
Yep.
因此，早上第一件事就是摄入蛋白质，因为你需要更多的蛋白质，让身体将其分解为氨基酸，以帮助你构建和维持肌肉。
And so the protein first thing in the morning is critical because you need more protein so your body can break it down into amino acids that help you build and maintain muscle.
没错。
You got it.
天啊。
Oh my god.
我明白了。
I just got it.
我刚明白。
I just got it.
你是听的时候还是看的时候明白的？
Did you get it as you were listening or watching?
我刚明白为什么这很重要。
I just got why this matters.
这就是它重要的原因。
That's why it matters.
这不仅仅是关于肌肉的蛋白质。
It's so much more than protein for muscles.
这关乎你随着年龄增长的健康。
This is about your health as you get older.
这关乎你的神经递质。
It's about your neurotransmitters.
这关乎你的肠道屏障。
It's about your gut lining.
这关乎你的头发、皮肤和指甲。
It's about your hair, skin, and nails.
这关乎更多方面，也关乎你身体感觉良好。
It's about so much more, and it's about feeling good in your body.
所以你可能在流失，对不起。
So could you be lose I'm sorry.
我完全跑题了，但现在我想到了，你是不是因为饮食中蛋白质不足而掉发，因为你错过了Yes。
I'm going completely off track, but now I'm like, could you be losing hair because you don't have enough protein in your diet because you're missing Yes.
嗯，这是我第一次了解到的。
I well, here's what I got for the first time.
不知为什么，我一直以来都认为氨基酸是身体自然吸收的一种必需物质。
For some reason, I had always thought about amino acids for some reason as something that your body is just kind of absorbing that's necessary.
当你如此简单地解释时，你可能都没意识到自己说了这些话。
And when you explained it so simply, you probably didn't even catch yourself saying it.
我想强调这一点，因为我真的希望你离开这次对话时，不仅理解了‘30-30-33’这个框架，还基于我们目前已有的全部研究和科学，以及荷尔蒙和其他因素来理解它。
And I wanna highlight this because I really want you to leave this conversation not just understanding thirty thirty three and this framework for women based on all of the research and science that we now have and based on hormones and based on everything else.
我真的希望你明白，当你摄入蛋白质时，你的身体会将其分解为这些氨基酸，而这些氨基酸会在你的肠道、大脑和肌肉中完成所有重要的工作，这正是你摄入蛋白质的原因。
I I really want you to understand that when you eat a protein source, your body breaks it down into these amino acids, and the amino acids do all of this important work in your gut, in your brain, and in your muscles, and that's why you're eating it.
没错。
That's right.
我尤其要告诉女性的是，我们自然会每十年流失1%到3%的肌肉质量。
And, you know, one of the things I tell women especially is that we naturally lose muscle mass one to 3% per decade.
好的。
K.
但当我们进入所谓的围绝经期，也就是三十多岁的时候。
But when we go into this phase that we call perimenopause Which is in your thirties.
三十多岁一直到五十多岁。
Thirties all the way through your fifties.
你会经历加速的肌肉流失。
You have accelerated muscle loss.
好的。
Okay.
所以不再是每年流失一到百分之三。
So it's no longer one to three percent.
你只是在自然地流失肌肉。
You're just naturally losing.
是的。
Yeah.
所以是每十年流失一到百分之三。
So it's one to three percent per decade.
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到了围绝经期，肌肉流失是每年1%到3%；到了绝经后，就是每年1%到3%了。
And then when you get into perimenopause, it's one to three percent at the end of a menopause, it's per year.
每年？
Per year?
是的。
Yeah.
这又回到了最初的观点。
This goes back to the original point.
女性的身体是不同的。
Women's bodies are different.
我们的荷尔蒙是不同的。
Our hormones are different.
我们的生理周期也不同。
The way we cycle are different.
我们为维持肌肉、促进肌肉生长，以及支持大脑、血清素和肠道所需的氨基酸，也都不一样。
The amino acids that we need for our muscles to be maintained and to build and for our brains and serotonin and gut, different.
如果我们因为三十岁出头的荷尔蒙变化而自然地加速了肌肉流失，了解这一点很重要。
And if we have accelerated loss of our muscle mass just naturally because of hormone changes in our early thirties, it's important to know that.
这很重要。
It's important.
现在我明白你为什么有这个公式了。
A lot Now I understand why you have a formula.
没错。
Exactly.
我非常喜欢这个。
I love this.
好的。
Okay.
所以我想让你向我们展示，早上第一件事摄入30克蛋白质时，哪些才算数，以及如何实现。
So I want you to show us what counts when it comes to 30 grams of protein first thing in the morning and how to get it.
我还希望你能给我们一个惊喜，因为很可能有很多我自以为是优质蛋白质来源的食物，其实并不是。
And I also want you to surprise us because there's probably a lot of things that I'm throwing in my mouth that I think are great sources of protein that might not be.
你准备好了吗？
You ready?
准备好了。
Ready.
好的，太好了。
Okay, great.
所以我们现在要介绍一些不同的食物。
So we're gonna bring in some different foods.
我们的执行制片人特蕾西现在就去拿。
Our executive producer, Tracy, is gonna go grab it right now.
我想稍作停顿，来听一下我们出色的赞助商的广告。
I wanna take a quick pause so we can hear a word from our amazing sponsors.
我也想给你一个机会，把这一切分享给你认识的每一个需要了解这项研究和这个简单方案的人。
And I also wanna give you a chance to share this with everyone you know who needs to hear all about this research and this simple protocol.
发短信给你妹妹，发给你最好的朋友、女儿、同事，任何需要了解健康饮食的简化版和核心要点的人。
Text it to your sister, send it to your best friend, your daughter, your coworker, whoever needs this whole thing about healthy eating just simplified and bottom line.
这很简单，做得到。
This is simple, doable.
他们会重新获得能量。
They're gonna get their energy back.
说到回来，别走开，因为我们马上回来，带来更具体的建议和肖博士的研究成果。
And speaking of back, don't go anywhere because we will be right back with more specific recommendations and the research from Doctor.
我们回来后继续找肖博士。
Shah when we return.
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，你和我在这里与肖博士一起。
Today, you and I are here with Doctor.
艾米·肖。
Amy Shaw.
她是一位双认证的医学博士、畅销书作者，今天她将为我们详细介绍她的30-33营养方案，告诉我们今年具体该吃什么，才能恢复精力、提升情绪、延长寿命。
She's a double board certified medical doctor, bestselling author, and she is here giving you and me her thirty thirty three nutrition protocol and telling you and me exactly what we need to eat this year to get our energy back, to boost your mood, to live longer.
那么我们直接继续吧。
So let's just jump right back in.
好的。
Okay.
我们面前摆满了这么多美味的食物，我现在看着这些食物都开始流口水了。
So we have all this amazing like food on the table, and now I'm starting to salivate as I'm looking at all this stuff.
你能逐一为我们介绍桌上每一种食物吗？说明一下它们是什么、含有多少蛋白质，以及我们需要注意的关键信息。
And why don't you walk us through every single one of the food items that you have in front of us and just describe what it is, how much protein there is, and what you want us to know about it.
太棒了。
Love that.
好的。
Alright.
我们先从一个鸡蛋开始。
Let's start with an egg.
好吧？
Okay?
你喜欢鸡蛋吗？
Do you like eggs?
我超爱鸡蛋，但我也不可能吃太多鸡蛋。
I love eggs, but there's only so many eggs I can eat.
你懂我的意思吧？
You know what I'm saying?
我觉得这是我的快速蛋白质首选。
And I feel like this is my go to for fast protein.
这确实是快速蛋白质的首选。
It is the go to for fast protein.
我喜欢鸡蛋的地方在于，每个鸡蛋含有六克蛋白质。
What I love about eggs is that they have six grams of protein per egg.
但就这些吗？
But That's it?
就这些。
That's it.
哦，我以为能拿到更多呢。
Oh, I thought I was getting more.
所以两个鸡蛋不够。
So two eggs is not enough.
只有12克吗？
It's only 12?
是的。
Yes.
大多数女性每天只吃两个鸡蛋，这太少了。
Most women are having two eggs per That's too little.
你应该吃一份炒蛋。
You need to have an egg scramble.
明白吗？
Okay?
你可以加一到两个蛋黄，因为蛋黄含有少量胆碱和脂溶性维生素。
You can put one or two yolks because the yolk has a little bit of choline and fat soluble vitamins in it.
是的。
Uh-huh.
但你可以再加入蛋白。
But then you can put in the whites.
这样你就可以用上大约五个鸡蛋。
So then you can get, like, five eggs.
三个蛋清，两个全蛋。
So three egg whites, two eggs.
没错。
Exactly.
或者你可以全部用全蛋，但全蛋会稍微提高胆固醇水平。
And or you could do all eggs, but having all eggs amps up the cholesterol a little bit.
所以我喜欢加一到两个蛋黄来调味，其余的都用蛋清。
So I like to add just, like, two egg yolks or one for taste and then the rest egg whites.
鸡蛋的一大优点是它们非常百搭。
And the great thing about eggs, they're so versatile.
你可以把它放进炖菜里。
You can throw it into a stew.
你可以把它作为配菜加进去。
You can throw it in on a side.
你可以把它搭配在其他食物旁边吃。
You can eat it on the side of something else.
每当我赶时间时，鸡蛋就是我的首选。
Whenever I'm in a crunch, that is a go to.
这是一种在家很容易制作的简单食物。
Really easy food that you can make at home.
接下来我要说说我的另一个最爱：凝乳奶酪。
And then we're gonna go to one of my favorites is cottage cheese.
现在来看。
Now here.
所以你很喜欢凝乳奶酪。
So you love cottage cheese.
我知道。
I know.
我确实喜欢。
I do.
致敬我的妈妈。
Shout out to my mother.
她对。
She Yes.
我小时候，她总是在餐桌上放着凝乳奶酪。
She always had cottage cheese on the table growing up.
首先，凝乳奶酪是良好的蛋白质来源。
It is cottage cheese, first of all, a good source of protein.
它是优质的蛋白质来源。
It is a great source of protein.
你可以摄入大约一杯多一点的凝乳酪，就能获得30克蛋白质。
You can get in about a cup with a little bit more than a cup, you can get 30 grams of protein.
等等。
Wait.
一杯凝乳酪有30克蛋白质？
A cup of cottage cheese has 30 grams of protein?
所以半杯大概有14克。
So a half cup has like 14.
所以多吃一点超过一杯的凝乳酪，你就把一整天的早餐蛋白质都摄取完了。
So a little more than a cup, you're getting all of the breakfast protein in one cottage cheese.
我喜欢含有益生菌的凝乳酪，因为这样你也能达到益生菌的摄入目标。
I like the probiotic type of cottage cheese because you'll, you know, you get to hit that probiotic goal as well.
如果你在上面加一点水果，这就变成了一道非常美味的帕尔马干酪式甜点。
And so what you wanna do is if you add a little bit of fruit to this, this becomes a really delicious kind of parfait.
你可以加一点蜂蜜，或者放一些枣子进去，这就能变成一份简单快捷的五分钟早餐。
You can add a little honey or you can add some dates to this, and it becomes a really easy quick five minute breakfast.
所以一杯加了水果的凝乳酪。
So a cup of cottage cheese with some fruit on top.
是的。
Yes.
这能提供30克蛋白质。
That could 30 grams of protein.
对。
Yeah.
当我吃它的时候，我的身体会将其分解为这些氨基酸，同时对我的肠道、大脑和肌肉都有好处。
And as I'm eating it, my body is breaking it down into those amino acids, and I'm doing a good thing for my gut, my brain, and my muscles.
还有你的头发、皮肤和指甲。
And your hair, skin, and nails.
还有我的头发、皮肤和指甲。
And my hair, skin, and nails.
哇。
Wow.
最简单的获取蛋白质的方法之一，说实话，就是鸡胸肉，一份就能提供26克蛋白质。
One easiest way to get protein, honestly, is chicken breast because you can get 26 grams in one at one serving.
一份有多大呢？像一副扑克牌那么大。
And how big is one serving that Like a deck of cards.
等等。
You can Wait.
稍等一下。
Hold on.
一副扑克牌大小，是的。
A deck of cards Yes.
大约30克蛋白质，是的。
Is 30 grams of protein Yes.
大概如此？
Roughly?
是的。
Yes.
哦，我喜欢这个。
Oh, I love that.
这不是很棒吗？
Isn't that awesome?
这个视觉比喻太好了。
That's a great visual.
这是在饮食中摄入蛋白质的简单方法。
It is such an easy way to get protein in your diet.
也许你不想把它当早餐吃，但你可能会在午餐或晚餐时吃，因为你真的想每餐摄入30克蛋白质。
This maybe you don't wanna have it for breakfast, but you maybe you're having it for lunch or dinner because you really wanna get 30 grams in each meal.
如果你像我这样，我们计算出来是120克，那你可能还需要摄入更多。
And if you're like you, which we calculated out to be a 120 grams, you're gonna have to get even more maybe.
所以这可能是个小吃。
So this is maybe a snack.
哇。
Wow.
当我第一次见到你时，我体内所需的营养素还缺了三分之二。
Well, when I first met you, I was two thirds deficient in what I needed to get.
你还有什么别的吗？
What else do you have?
我看到那边有扁豆吗？
Do I see are there lentils over there?
好的。
Okay.
令人惊讶的是，有。
Surprising one Yes.
高蛋白的，有。
For high protein Yes.
扁豆就是。
Is lentils.
好的。
Okay.
一份鹰嘴豆能提供18克蛋白质。
You get 18 grams of protein from lentils, one serving.
这难道不惊人吗？
Is that insane?
所以，医生，请举起这个。
So doctor hold that up.
所以，肖医生正拿着一个装满普通绿鹰嘴豆的碗，这种豆子哪里都能买到。
So doctor Shaw is holding a bowl that is full of just the basic green lentils that you can buy anywhere.
是的。
Yeah.
18克蛋白质。
18 grams of protein.
就来自一杯？
From one cup?
是的。
Yeah.
这难道不疯狂吗？
Isn't that crazy?
这真的太疯狂了。
That's really crazy.
我其实很喜欢这一点，因为我觉得扁豆很便宜。
I I actually love that because, lentils, I think, are inexpensive.
它们很容易准备。
They're easy.
就算你不是厨师，比如我不是什么大厨，但煮扁豆也很简单。
Like, even if you're not a chef, like, I'm not, you know, the biggest chef, but it's easy to cook them.
你只需要泡一下，然后煮熟就行。
You just have to boil soak and boil them.
它们既简单又便宜，特别适合那些认为健康饮食或摄入蛋白质会非常昂贵的人。
They're like an easy and they're just inexpensive, especially for those people who think eating healthy or eating protein is gonna be super expensive.
这是一个绝佳的选择。
This is a great option.
哇。
Wow.
医生。
Doctor.
沙，我很高兴你给了我们这么多不同的选择。
Shah, I'm so glad you're giving us a bunch of different options.
不过，我想问个简单的问题。
I do wanna ask a quick question, though.
你为什么没有提到培根呢？
Is there a reason why you didn't bring up bacon?
它不是。
It's not.
培根的问题在于，在大多数情况下它是一种超加工食品。
The problem with bacon is that it is an ultra processed food in most cases.
你可以买到非超加工的培根。
You can get bacon that's not ultra processed.
意思是你可以从本地农民那里购买。
Meaning you buy it from a local farmer.
是的。
Yeah.
我想重点介绍一些人们可以轻松替换、轻松获取高蛋白的食物，因此我专注于这些食物。
I want I wanted to focus on things that could be easy switches that people could make very easily and get their high protein in, And that's why I focus on these these foods.
更多的天然食品。
More whole foods.
对。
Yeah.
因为超加工食品中含有化学物质和其他成分，这些会抵消你追求的效果。
Because the ultra process has chemicals and other stuff in it that sort of counteracts what you're going for.
没错。
That's right.
食品超加工的程度越高，就越容易在体内引发炎症和长期健康问题，因此你应尽量减少生活中超加工食品的摄入。
The more ultra processed a food is, the more likely it is to cause inflammation in your body and long term health issues, which is why you wanna have as little ultra processed foods in your life as possible.
现在，我很高兴问了这个问题，因为我平时的早餐，尤其是在旅行时，我发现不仅很难
Now, I'm so glad I asked that question because my typical breakfast, especially if I'm traveling, because I find it to be not only surprisingly hard Yeah.
摄入120克蛋白质，而且在工作日或特别忙碌的日子，我匆匆出门时尤其困难。
To get 120 grams of protein in, but I find it particularly hard when it's a work week or it's a super busy day and I'm racing out the door.
所以我早上会在餐厅点餐或叫外卖，再加点培根，现在我才意识到，在我试图填补蛋白质缺口的同时，实际上是在适得其反，因为我吃的是超加工食品，尽管我没有意识到这一点。
And so I would be ordering at a restaurant in the morning or getting takeout and adding bacon in, and now I'm realizing while I'm trying to fill the protein gap, I'm actually working against myself because I'm eating something that's ultra processed even though I'm not considering it.
是的。
Yes.
你还有哪些其他方法想让我们用来填补这个缺口，尤其是在忙碌的早晨或旅行时？
What are some other ways that you want us to think about filling that gap, especially on those mornings that it's busy or you're traveling?
嗯，这就是为什么我列出了一些快捷选择。
Well, that's where that's why I set out some quick options.
好的。
So Okay.
事情是这样的。
Here's the thing.
不是每个人都有时间做一顿完整的早餐。
Not everyone is gonna have time to make a full breakfast.
我们常常想喝奶昔，但实际喝的是Jamba Juice。
And often we are trying to figure out smoothie, but we're getting it's Jamba Juice.
你可能会想，如何在不摄入800卡路里的前提下获得足够的蛋白质？是的。
And you're like, how do I even get enough protein without getting 800 calories in Yes.
所以你要选择方便即食的选项。
My And so you wanna pick options that are good to go.
这款Pure Genius一剂就含有23克蛋白质。
Like this Pure Genius has 23 of protein in one shot.
因此，你可以随身携带这样的产品，真正帮助你达成蛋白质摄入目标。
And so you can get something like this on the go that actually helps you reach your protein goals.
坦白说，我是Pure Genius的联合创始人之一，而你则是创始科学顾问委员会成员。
Now in full disclosure, I am one of the co founders of Pure Genius, and you are on the founding scientific advisory board.
作为一名医生，你为什么会参与这个项目？
As a medical doctor, why is it that you got involved in this?
你希望人们了解它什么？
And what is it that is that you want people to know about it?
首先，我参与进来是因为和你一样，我每天都在为摄入足够的蛋白质而挣扎。
Well, I got involved, first of all, because just like you, I'm struggling every single day to get enough protein.
所以，这种产品为我们提供了一种获取蛋白质的方式，我特别喜欢它的小包装，而且我很高兴能参与其中，帮助打造一款能让你自豪地摄入、而不会感到‘天啊，我感觉好恶心，真不该吃这个’的东西。
And so what this kind of does is gives us an option to have protein in a and I love that it's in a small container, and I loved that I got to be involved to help create something that is something you can be proud of putting in your body and not being like, oh god, I feel so sick and I really shouldn't have done that.
这正是我通常在机场或旅行时，想为早餐找蛋白质来源却无从下手时的感受。
Which is what I usually feel like when I'm at a airport or trying to figure out what to eat for protein in the morning when I'm traveling.
是的。
Yeah.
所以，这真是个绝佳的解决方案，我能和团队、和你紧密合作，亲眼见证它的生产过程，了解里面到底发生了什么。
So this was such a great solution and I got to work so closely with the team and you and we got to see how it's being made and so we know what's happening inside of it.
这让我感到非常自豪。
That's that made me really proud.
我也很自豪，因为当我真正开始关注这件事时，最让我惊讶的是：要摄入足够的蛋白质有多难，而且还有这么多隐藏的热量。
Well, it made me proud too because the thing that surprised me the most when I really started to pay attention to this is how hard it is to get the amount of protein that you need and the fact that there are so many hidden calories.
是的。
Yes.
当我看到我的奶昔里有多少成分时，难怪它味道这么好。
When I saw how much my smoothie, I mean, no wonder it tasted delicious.
它的热量几乎和一杯加了冰淇淋的奶昔一样多。
It was basically the same amount of calories as a freaking milkshake with ice cream.
我知道。
I know.
我想和你分享我们在蛋白质摄入上犯的最大错误。
I mean, I'm gonna share with you kind of the biggest mistake that we're making with protein.
好。
K.
那就是以为像花生酱这样的东西。
And that is thinking that things like peanut butter.
天哪。
Oh god.
别选我的花生酱，医生。
Don't go for my peanut butter, Doctor.
沙。
Shah.
我超爱花生酱。
I love peanut butter.
它是一种超级健康的脂肪。
It's a super healthy fat.
好吧。
Okay.
但你得吃八汤匙花生酱才能获得相当于30克蛋白质的量。
But you would have to have eight tablespoons of peanut butter to get enough of protein to be considered 30 grams.
八汤匙？
Eight tablespoons?
是的。
Yeah.
所以你早上涂在脚趾上的花生酱，可能只用了一两勺。
So your morning peanut butter, you're using maybe one or two on your toes.
我的花生酱，所以我可能通过花生酱摄入了很多热量。
My peanut butter, so I'm probably racking up the calories there with peanut butter.
坚果也存在同样的问题。
And that's the issue also with nuts.
好的。
Okay.
我喜欢坚果。
So nuts, I love nuts.
我是说，我经常吃坚果。
Like, they're I I eat nuts all the time.
对吧？
Right?
所以她手里拿着一包杏仁。
So she's holding a you're holding a thing of almonds.
但坚果的问题在于，你需要吃掉800卡路里的坚果才能获得30克蛋白质。
But the problem with nuts is that you would have to eat 800 calories worth of nuts to get 30 grams of protein.
好的。
Okay.
等一下。
Hold on.
让我解释一下为什么这成了个问题。
Let me just present why that's a problem.
800卡路里，真够呛。
800 hit me.
800卡路里，你才得到了30克。
800 calories and you've only done 30 grams.
是的。
Yep.
对我而言，我还需要再摄入90克蛋白质。
You still have for me, I still have another 90 grams of protein to go.
是的。
Yes.
所以如果你吃800卡路里的坚果，想想当你摄入这类低蛋白食物时，一天的总卡路里会是多少。
And so if you're eating 800 calories in nuts, think about how many total calories of the day you'll get if you're including these kind of lower protein foods.
哇哦。
Woah.
所以有高热量和低热量的蛋白质。
So there are high calorie and low calorie proteins.
有没有什么方法可以评估蛋白质？
Is there a hack for how we can evaluate protein?
好的。
Okay.
我有个小技巧告诉你。
I have a hack for you.
说吧。
Tell me.
看看这里的标签。
Look at the label here.
好的。
Okay.
好的。
Okay.
是的。
Yep.
看看标签，看看蛋白质的克数。
Look at the label and look at the protein grams.
明白吗？
K?
蛋白质含量，23克。
Protein grams, 23 grams.
好的。
Okay.
给它加个零。
Add a zero to it.
加个零。
Add a zero.
所以是230。
So 230.
230。
230.
这比卡路里还多吗？
Is that more than the calories?
是的。
Yeah.
因为这个Pure Genius只有100卡路里。
Because this this the Pure Genius has only a 100 calories.
所以这是高蛋白食物。
So that's a high protein food.
你在开玩笑吧。
You're kidding.
所以这是一个非常简单的技巧，虽然不完美，但能帮你发现一些东西。
So a really easy hack, and it's not perfect, but you pick up something.
是的。
Yep.
然后你会想，这是高蛋白食物吗？
And you're like, is this high protein food or not?
然后你会想，好吧。
And you're like, alright.
让我直接把蛋白质含量乘以十，再看看热量。
Let me just add a zero to the protein and look at the calories.
所以在这个例子中，就是230，远高于热量值。
So, like, in this case, it would be 230, way more than the calories.
这是一种非常高蛋白的食物。
This is a very high protein food.
这太惊人了。
That's incredible.
这难道不是一个很棒的技巧吗？
Isn't that a great hack?
我18岁的儿子说，我现在经常用这个方法，因为我们总是被各种标榜为高蛋白、对健康有益的产品包围。
My my son, 18 year old son, was like, I use this all the time now because we get bombarded with things that say that they're high protein, good for you.
他说，当我用这个技巧时，我发现有一半的产品根本名不副实。
And he's like, when I use this trick, I feel like half the stuff doesn't even match.
我现在知道你接下来要问我那个问题的答案了。
I now I know the answer to the follow-up question I was gonna ask you.
蛋白质现在正流行。
That protein is having a moment.
是的。
Yes.
它无处不在。
It's in everything.
它出现在面包、爆米花和薯片、甜点以及谷物中。
It's in bread, it's in popcorn and chips, and desserts, and cereals.
现在我们知道，如果你看到一个标注为五克蛋白质的东西，只要加个零，它就成了五十克。
And now we know if you go and you add a zero and something says, you know, five grams of protein, you're like, okay, now it's a 50.
它超过五十大卡吗？
Is it more than 50 calories?
大概吧。
Probably.
它可能有两三百大卡。
It's probably 200 or 300 calories.
现在你知道了，那其实是个低蛋白来源，而不是高蛋白来源。
Now you know that's a low protein source, not a high protein source.
当然，也有一些例外，零星存在，但对于包装食品来说，这个方法非常有效。
And, you know, there are exceptions, a few exceptions here and there, but for packaged food, this worked so well.
哇。
Wow.
人们最容易搞错的是哪些食物？
What are the foods that people really make a mistake with?
因为他们以为自己吃的是热量低而蛋白质高的食物。
Because they think you're actually eating a very low protein food when it comes to calorie versus protein.
我拿起了这些牛油果。
Well, I'm picking up these avocados.
并不是因为我喜欢牛油果。
Not because I love avocados.
明白吗？
Okay?
牛油果是健康脂肪的优质来源。
Avocados are beautiful sources of healthy fats.
它们富含纤维，但蛋白质含量很低。
They're a high source of fiber, but they are a low source of protein.
你需要吃九到十个牛油果才能摄入30克蛋白质。
You need like nine or 10 avocados to get 30 grams of protein.
是的。
Yeah.
九到十个？
Nine or 10?
我的意思是，我喜欢牛油果，但我不想吃十个来获取蛋白质。
I mean, I love avocados, but I don't wanna have 10 of them to get my protein.
我跟你说实话。
I'll be honest with you.
我甚至不知道牛油果里还有蛋白质。
I didn't even know there was any protein in the avocado.
所以好吧。
So Okay.
说到低蛋白食物，抱歉，梅尔。
Well, speaking of things with low protein, I'm sorry, Mel.
对不起。
I'm sorry.
但你手里拿着红葡萄酒。
But You're holding red wine.
是的。
Yes.
我们怎么在谈早餐呢？
Why are we're talking breakfast.
谁会在早餐时间喝红葡萄酒啊？我觉得，如果你早餐喝红葡萄酒，那可能是另一个医学问题。
Who is drinking red wine at that's a different medical problem, I think, if you're having red wine for breakfast.
假设这是杯血橙鸡尾酒吧，好吧。
Pretend this is a mimosa Okay.
这种饮料人们早餐会喝。
Which you would have for breakfast.
人们经常早餐喝这个。
People have that for breakfast all the time.
我的意思是，我不是让你在家这么做，但你要喝30瓶葡萄酒才能摄入30克蛋白质。
You I mean, I'm not telling you to do this at home, but you would need 30 bottles of wine to get 30 grams of protein.
它几乎不含蛋白质。
It has virtually no protein.
哇。
Wow.
你能想象它里面会有蛋白质吗？
So can you imagine protein in it?
不会。
No.
不会。
No.
除非你往里面加牛奶。
Unless you put milk in it.
是的。
Yes.
好吧。
Okay.
所以，基本上人们以为它可能含有一点蛋白质。
So, basically, people are thinking that maybe it has a little bit of protein.
对吧？
Right?
它几乎不含蛋白质。
It has virtually no protein.
所以这不是一个良好的蛋白质来源。
So this is a not a good source of protein.
好的。
K.
另一个令人惊讶的是燕麦片。
Another surprising one is oatmeal.
好的。
K.
燕麦片在哪些方面令人惊讶？
Oatmeal Surprising in what way?
它并不是一种高蛋白食物。
Is it It is it's not a high protein food.
我一直以为一大碗燕麦片含有大量蛋白质，所以一大碗燕麦片在其他方面确实很棒。
I always thought a big bowl of oatmeal had a lot of protein in So a big bowl of oatmeal is great in other ways.
它含有膳食纤维。
It has fiber.
你知道，它能延缓胃排空。
You know, it slows the gastric emptying.
它非常好。
It's it's great.
但问题是，如果你以为能从燕麦片中摄取30克蛋白质，那就错了。
But the problem is is that if you're thinking you're gonna get your 30 grams of protein from oatmeal, you are wrong.
我根本不知道燕麦片是低蛋白食物。
I I had no idea oatmeal was a low protein source.
然后我像个傻瓜一样，往上面加一大堆花生酱，以为这样能增加更多蛋白质。
And then like an idiot, I'm throwing like tons of peanut butter on top because I think I'm adding more protein.
所以这就是我想提这个的原因，因为燕麦本身是一种健康食品。
That so that's why I wanted to bring this because oatmeal inherently is a healthy food.
对吧？
Right?
但如果你吃这碗燕麦，这碗燕麦，是的。
But if you're taking this oatmeal, this cup of oatmeal Yes.
然后你往里面加花生酱，还想达到你所需的30克蛋白质，再加点坚果。
And then you're adding peanut butter to it and you're trying to get to your, you know, 30 grams of protein, then you're adding some nuts to it.
突然间，你就吃下了一顿800卡路里的早餐。
And then all of a sudden, you have this, like, 800 calorie breakfast.
但它味道很好。
But it tastes good.
我知道。
I know.
它吃起来像甜点。
It tastes like dessert.
这就是我吃它的原因。
That's why I'm eating it.
这太棒了。
Which is amazing.
为什么它不起作用。
Why it's not working.
对。
Right.
比如，如果你在寻找一种高影响、高蛋白的食物，那它可不是。
Like, definitely, if you're looking for a high impact, high protein food, that's not it.
你知道，我们很多人——我仅代表我自己和所有女性——一直被灌输这样的观念：应该空腹开始一天，运动前不要吃东西，从这方面来说，禁食才是获得更好健康的方式。
You know, a lot of us, I'm just speaking on behalf of myself and women everywhere, have been socialized to believe that you should start your day on an empty stomach, that you should exercise without eating, that fasting in that regard is the way to have better health.
但作为一名医生，同时拥有营养科学学位，你对女性在早晨摄入蛋白质有什么看法？
But as a medical doctor and somebody with a degree in nutrition science, what what do you say about protein first thing in the morning for women in particular?
关于禁食，这里有件事要说。
Here's the thing about fasting.
我们发现，经常跳过餐食的女性和男性，嗯。
We have found that women and men, people who skip a lot of meals Mhmm.
尤其是当他们把进食时间拖到很晚的时候，健康状况会更差。
Especially when they're eating late into the day, They just have worse health outcomes.
但这真的很难，因为我很喜欢间歇性禁食。
And it's been so hard because I love intermittent fasting.
但对我而言，是一项又一项研究指出，那些有意或无意跳过餐食的人。
But for me, it was like study after study after study saying that people who intentionally or unintentionally skip meals.
我更多属于无意跳过的一类。
I was more in the unintentional faith.
不是的。
No.
我只是在坦诚地说出实情。
Just I'm I'm being honest.
我觉得，早上第一件事就摄入蛋白质、吃一顿好早餐，真的很难。
Like, I feel like getting your protein in and getting a good breakfast first thing in the morning is really hard.
当我停下来思考时，我绝不会让孩子空着肚子去上学。
And when I stop and think about it, I would never send my kids to school without a healthy breakfast.
是的。
Yeah.
因为根本不可能让他们撑过一整天的课程。
Because there's no way they would make it through the school day.
那我为什么要把自己送入一天的开始，却不优先摄入一顿高蛋白、高能量的早餐来为全天提供动力呢？
So why on earth am I sending myself into the day without prioritizing getting in a high impact, high protein meal that's gonna fuel me for the rest of the day.
有许多研究显示，早上摄入蛋白质不仅有助于肌肉生长，还更有可能帮助你达成目标。
There's many, many studies that show that getting your protein early in the day is beneficial not only for muscle growth, but it's also more likely to help you get to your goal.
因此，早上摄入蛋白质的人更有可能实现他们的蛋白质摄入目标。
So people who have protein in the morning, they're more likely to get to their protein goals.
他们一整天更有可能做出更健康的选择。
They're more likely to make healthier choices all day long.
他们更少出现食欲渴望，更有可能在整个白天感到饱足和精力充沛。
They're less likely to have cravings and more likely to feel satiated and energized through the day.
于是我对自己说，这很有道理。
And so I thought to myself, well, that makes sense.
你会这样开始你的一天吗？
Will you start your day like this?
让这件事对每个人来说都简单些，因为如果你什么都不做，只做这一件事，就能对你的生活产生巨大影响。
Make it simple for everyone because if you're doing nothing else and you do this, you're gonna make a big impact in your life.
好的。
Alright.
我想做的是这样。
Here's what I wanna do.
我想让团队进来把桌上的食物拿走。
I wanna have the team come in and pull the food off the table.
所以咱们找个人来把这东西撤掉吧。
So let's get somebody in here to pull this out.
好的。
Alright.
我还想稍作停顿，让我们听一下我们杰出赞助商的致辞。
And I also wanna take a quick pause so we can hear a word from our amazing sponsors.
请别走开，稍后我们将继续带来更多具体建议和沙医生的研究成果。
Don't go anywhere because we will be right back with more specific recommendations and the research from doctor Shah when we return.
请继续关注我。
Stay with me.
欢迎回来。
Welcome back.
我是你们的朋友梅尔·罗宾斯。
It's your friend Mel Robbins.
今天，你和我在这里与医生见面。
Today, you and I are here with Doctor.
艾米·肖。
Amy Shaw.
她是一位双认证的医学博士、畅销书作者，今天她将向你和我介绍她的30-33营养方案，明确告诉你今年该吃什么，以恢复精力、提升情绪、延长寿命。
She's a double board certified medical doctor, bestselling author, and she is here giving you and me her thirtythirtythree nutrition protocol and telling you and me exactly what we need to eat this year to get our energy back, to boost your mood, to live longer.
那我们直接继续吧。
So let's just jump right back in.
我特别想请你谈谈，Shah医生。
One of the things I'd love to have you talk about, Doctor.
当你看配料表时，你给了我们一个很好的技巧：通过加零来判断这是低蛋白还是高蛋白、高影响的食物？
Shah, is as you're looking at your label and you gave us that great hack for is this low protein or is this a high impact, high protein food by add the zero?
如果蛋白质含量高于卡路里含量，那就说明是高蛋白，回报很好。
And if the protein count is higher than the calorie count, we're in the high protein, great payoff.
但当你扫描配料表时，还应该注意哪些容易被忽略的东西呢？
But what should we also be looking for, like, as you're scanning the label that sneaks in there?
好的。
Okay.
最重要的是添加糖。
So the biggest thing is added sugars.
好的。
Okay.
所以很多东西，比如我们之前提到的奶昔。
So a lot of things like, we mentioned smoothies earlier.
如果你仔细看看一杯奶昔里的糖分含量，有时候它和可乐差不多。
And if you actually look at the amount of sugar that a smoothie has, sometimes it's like the same as a Coke.
所以，你肯定不会一大早就喝一罐可乐，但你肯定会选一杯奶昔，对吧？
So, like, you wouldn't necessarily have a can of Coke first thing in the morning, but you would definitely go for a smoothie Right.
而它含有的糖分真的太多了。
And that has just much sugar.
你现在可能会说，哦，它里面有水果，天然糖分，还有各种营养成分。
Now you could argue, oh, it has fruit, sugar, and like all the things.
但归根结底，你真的需要留意自己一天摄入的总糖分克数。
But at the end of the day, you really do wanna watch how many total grams of sugar that you have in a day.
所以你一定要留意这一点。
So you definitely wanna watch that.
当然，你还要关注卡路里含量和脂肪含量，特别是反式脂肪。
And then, of course, you wanna be looking at the calorie count, the fat, especially trans fats.
这些是最危险的脂肪类型。
Those are the most dangerous types of fats.
所以，如果你只是在查看标签，这也是你需要关注的另一点。
And so that's another thing if you're like just scanning a label that you would wanna look at.
你能告诉我们，在蛋白质方面我们应该关注什么吗？
Can you just tell us what should we be looking for in terms of protein?
由于蛋白质现在被添加到各种食品中，我们到底该看什么呢？
Since protein is now finding its way into everything, what are we actually looking for?
我们市面上很多蛋白质并不是完全蛋白质。
A lot of the proteins that we get out there are not complete proteins.
完全蛋白质是什么意思？
What does complete protein mean?
完全蛋白质指的是含有所有必需氨基酸，以帮助肌肉生长。
So complete protein means it has all the amino acids in order to build muscle.
明白吗？
Okay?
有一种特殊的氨基酸叫亮氨酸，它能有效刺激肌肉生长。
There's a special amino acid called leucine that actually is a great stimulus for muscle growth.
但并不是所有蛋白质食物都含有亮氨酸。
That's not in all protein foods.
所以如果你真的想增肌，就要选择完整的蛋白质，并且确保它含有亮氨酸。
And so you want to find a complete protein and you want it to have leucine if you're really trying to build that muscle.
那哪些蛋白质形式不含亮氨酸呢？
And what are the forms of protein that don't have leucine in it?
很多植物性蛋白质，我得说，都是不完整的蛋白质。
A lot of vegetarian proteins, I'll have to say, are incomplete proteins.
这就是为什么你会把扁豆和米饭一起吃，比如扁豆是不完整的，但可以和米饭搭配。
But that's why you eat lentils with rice, for example, because lentils are incomplete, but you can pair it with rice.
但有些让人意外的不完整蛋白质，比如胶原蛋白。
But some things that are surprising that are not complete proteins is like collagen.
很多人在使用胶原蛋白，以为它能替代蛋白质，它确实对头发、皮肤和指甲很好。
I mean, a lot of people are using collagen and thinking it's a replacement for protein, and it's great for your hair, skin, and nails.
明白吗？
Okay?
但它不是完全蛋白。
But it's not a complete protein.
所以，如果没有强化，它本身对肌肉的氨基酸组成没有益处吗？
So on its own, without it being fortified, it's not having the benefit to your muscles in terms of the amino acid profile?
没错。
That's right.
它确实存在于纯智取饮品中。
It is in the pure genius shot.
是的。
It is.
但它还含有胶原蛋白与BLG的组合，而BLG是乳清蛋白的一种成分。
But it's also it has a combination of collagen with BLG, which is a component of whey protein.
因此，这实际上使它成为一种完全蛋白。
And so that actually makes it a complete protein.
你提到过乳清。
You mentioned whey.
是的。
Yeah.
跟我讲讲乳清蛋白吧。
Talk to me about whey protein.
乳清蛋白非常好。
So whey protein is so great.
它来源于牛奶。
So it's derived from milk.
它是从牛奶中提取的。
It's made from cow's milk.
好的。
Okay.
我喜欢乳清蛋白的原因是，它不仅是一种完整蛋白质——很多蛋白质都不是完整的——而且加工程度也更低。
And so the thing I like about whey is that not only is it a complete protein, which a lot of proteins are not, it's also less processed.
意思是，把牛奶变成你每天都会食用的白色粉末，并不难。
Meaning, to turn milk into a white powder that you'll you're gonna be consuming on a daily basis, it's not that hard.
对吧？
Right?
但要把绿色的、有味道的豌豆变成白色粉末，就要难得多。
But to turn peas that are green with a taste into a white powder is a lot harder.
因此，我对自己关于蛋白粉的看法，以及我给患者的建议，都发生了很大改变。
And so I've really changed my own personal stance on protein powders and also what I recommend to patients.
因为我以前认为，如果是植物性蛋白来源，那就一定更好。
Because I used to think, well, if it's a vegan source of protein, must be better.
对吧？
Right?
但我了解到，要将豌豆或大麻籽加工成那种无味的白色粉末，需要经过大量处理。
But what I learned is that you have to process that pea or that hemp a lot to get it to be that white powder, flavorless powder.
而且通常来说，豌豆蛋白尤其容易因种植地的环境而受到重金属污染。
And oftentimes, pea in particular can be contaminated with heavy metals because of where it's grown.
因此，许多素食和纯素蛋白粉，你真的要注意确保它们经过了重金属检测，因为这是一个问题，而乳清蛋白在这方面问题较少。
And so a lot of vegan and vegetarian protein powders, you really wanna watch that make sure they're tested for heavy metals because that is an issue and less of an issue with the whey proteins.
你提到了BLG。
You mentioned BLG.
跟我聊聊乳清蛋白，特别是BLG这一部分。
Talk to me about whey protein and the BLG aspect in particular.
BLG实际上是亮氨酸最丰富的来源，你可以在BLG部分获得你想要的肌肉刺激效果。
BLG is actually the richest source of leucine, and you can really get that muscle stimulus that you want in that BLG portion.
因此，这似乎是增加蛋白质摄入量的一种绝佳方式，能够以正确的方式刺激肌肉。
And so it seems to be a really great way to add more protein to your diet in a way that stimulates muscle in the right way.
医生沙阿，蛋白质会吃太多吗？
Can you eat too much protein, doctor Shah?
会的。
Yes.
当然会。
Absolutely.
你也可以为了达到目标而摄入非常差质量的蛋白质。
And you can also eat very, very poor quality protein just to get to your goals.
是的。
Mhmm.
所以我给我的病人建议的是，每餐的目标是摄入大约30克蛋白质。
So the way I counsel my patients is your goal is to get around 30 grams per meal.
你不需要远远超过这个量。
You don't need to go way higher than that.
你没必要去争谁摄入的蛋白质最多。
You don't need to, like, win the contest of the most amount of protein.
蛋白质摄入过多是有可能的，这种情况确实发生过。
It can be something that you can have in excess, and that's happened.
所以你真的应该尽量做到每餐或每次加餐摄入30克，这才是理想量。
So you really do wanna try to get it 30 grams per meal for a snack and that's your ideal amount.
明白了。
Got it.
所以如果我们一天吃33餐，把蛋白质摄入到位，再加上零食，你就完成了。
So if we do 33 meals a day and you get it in and the snacks, you're done.
这不需要那么复杂。
It doesn't have to be so complicated.
我们来简化一下，确保摄入足够，然后就会变得很容易。
Let's just simplify this, get enough, and then it becomes easy.
这不需要像一份全职工作一样。
It doesn't have to be like a full time job.
你能稍微讲一下，如果一个人在早餐摄入30克蛋白质，并坚持一周，他会有什么样的感受吗？
Can you talk just a little bit about what should the person listening expect to feel if you get 30 of protein in for breakfast after a week of doing it?
这是个很好的问题。
That's a great question.
我们的身体变化非常快。
Our body changes very quickly.
人们并不了解，仅仅三天内，你就能开始注意到肠道健康和能量水平的明显变化。
People don't understand that within three days, you can start getting noticeable changes in your gut health, for example, in your energy levels.
你会开始在体内积累更多的构建块——氨基酸。
You're going to start to have more building blocks, amino acids in your system.
因此你会感觉更有活力。
And so you're gonna feel more energized.
一周时间就足以让你开始注意到这些细微的变化。
You're gonna feel so a week is enough to start noticing those little changes.
所以我总是告诉人们，先试一周。
So I always tell people try for a week.
我书里的计划其实就是一个七天计划，因为它非常简单。
And my the plan in the book is honestly a seven day plan because it's so simple.
即使你非常挑剔，觉得这对你没用，你也完全可以坚持七天，看看自己的感受如何。
Even if you're really hypercritical and you're like, this is not gonna work for me, you can do anything for seven days and see how you feel.
然后根据这个做出决定。
Make a decision based on that.
如果我只要每天早上专注摄入30克蛋白质，就能感觉更有活力，那我肯定会去做。
Well, if I'm gonna feel more energized after just focusing on 30 of protein every morning, I'm doing it.
当我早上没能摄入蛋白质的日子，和我优先保证摄入蛋白质的日子之间，有着显著的差别——我感觉更有能量，更能集中注意力，工作表现更好，情绪控制得也更佳，更加专注。
There is a significant difference between the days where I wake up and couldn't get the protein in and the days where I prioritize doing this and how I feel fueled, I have more energy, I can focus better, I do better work, I can control my emotions a little bit better, I'm more present.
如果你仔细想想，这其实很合理，因为这本身就是一种能量来源。
And if you really think about it, it makes sense because it's fuel.
是的。
Yeah.
这确实是身体的燃料，我完全赞同这一点。
It it is fuel for your body and I actually echo that completely.
当我匆匆起床，赶着去忙这忙那，直到很晚才吃东西的时候，我的情绪、心情、能量水平，以及我在世界中的表现方式，都会截然不同。
The days where I just scramble out of bed and I'm going to the thing to think to thing and I'm not eating until late in the day, I just feel like my emotions, my mood, my energy levels, the way I show up in the world is so different.
所以，你‘30-30-3’研究回溯方案的下一部分是纤维素，具体来说是每天摄入30克。
So the next part of your thirty thirty three research back protocol is fiber, specifically eating thirty grams of it per day.
那我们来聊聊为什么纤维素如此重要，它在体内究竟起什么作用。
So let's talk about why is fiber so important and what does it do in the body.
好问题。
Great question.
好的，梅尔。
Alright, Mel.
你认为有多少美国人每天摄入30克纤维？
How many Americans do you think are getting 30 grams of fiber?
我的意思是，大概百分之多少？
Like, what percentage?
我不知道。
I don't know.
少于百分之五吧。
Like, less than five percent.
少于百分之五？
Less than five percent?
是的。
Yeah.
那也就是说，我们有95%的人纤维摄入不足？
And So ninety five percent of us are not getting enough fiber?
是的。
Yes.
纤维有什么作用？
What does fiber do?
好的。
Okay.
让我来解释一下。
So let me explain this.
很多人认为纤维就是帮助排便的东西，确实如此。
So a lot of people think of fiber as, like, the thing that helps you go poop, which it is.
它确实是帮助排便的因素之一。
It is one of the things that help you go poop.
但它的作用是，我们肠道里生活着许多微生物，它们的主要食物来源就是纤维。
But what it does is that we have organisms that live in our gut, and their main source of food is fiber.
如果我们摄入的纤维不足，就是在让整个肠道生态系统挨饿。
And by not eating enough fiber, we are starving that entire ecosystem.
情况非常严重，梅尔，代际之间，我们的肠道细菌已经流失了如此之多，以至于我们现在只有祖先一半的量，这都是现代饮食造成的。
And it's so bad, Mel, that among generation to generation, we have lost so much of our gut bacteria that we have like 50% of what our ancestors had because of our modern diet.
这些细菌会调节我们体内激素的水平。
Those bacteria, they regulate how much hormones we have in our system.
所以当你缺乏足够健康且功能正常的细菌时，就会出现各种激素失衡。
So when you don't have enough bacteria that are healthy and functioning, you get all kinds of hormonal imbalances.
你会出现各种肠胃问题，因为我们的肠道一直在与大脑交流。
You get all kinds of GI issues because our gut is constantly talking to our brain.
因此，滋养这些肠道细菌变得极其重要。
And so feeding that gut bacteria becomes extremely important.
接下来会发生什么。
And here's what happens.
当你摄入纤维时，它实际上不会被完全消化，直到到达结肠。
When you eat fiber, it actually doesn't get digested fully until it gets to the colon.
而那里的肠道细菌会分解并食用这些纤维。
And the gut bacteria there, they will eat that fiber.
而我们吃的其他食物大多已经被吸收了。
And most of the other food that we ate has already been absorbed.
因此，对于整个微生物生态系统来说，唯一剩下的食物就是你摄入的纤维。
And so the only food left for them, that whole entire ecosystem, is when you're eating fiber.
当你摄入蛋白质和纤维时，它们就会变得非常活跃。
And when you prepare protein and fiber, that's when they get super happy.
它们会产生一种叫做短链脂肪酸的物质。
They produce these things called short chain fatty acids.
这些是具有神奇抗衰老、抗炎作用的化合物，遍布我们全身，包括大脑，能降低炎症。
These are the magical antiaging, anti inflammatory compounds that go all over our body, including our brain, and lower inflammation.
哇哦。
Wow.
我想介绍一些富含纤维的食物。
Well, I wanna bring out some fiber foods.
让我们列举一些纤维食物的例子，然后你来告诉我们，如何才能每天摄入三十克纤维。
So let's bring in a bunch of examples of what fiber is, and then you're gonna explain to us what we should be eating in order to get thirty grams of fiber a day.
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