身体重启：如何通过饮食与运动获得更健康、更长寿的人生

这些人的癌症相关死亡率降低了百分之四十，全因死亡率也降低了百分之四十，心血管疾病相关死亡率更是降低了百分之五十。

Those individuals have a forty percent reduction in cancer related mortality, forty percent reduction in all cause mortality, and a fifty percent reduction in cardiovascular related mortality.

甚至那些说自己从不去健身房锻炼的人，效果也一样明显。

This is even in people that are not identifying as going to the gym and exercising.

如果你问他们：你平时锻炼吗？

If you were to ask them, do you exercise?

他们会说没有，因为他们不把那些活动算作锻炼。

They would say no because they don't count those moments.

他们不把和孩子或孙子孙女玩捉迷藏算作运动。

They don't count when they're playing tag with their kids or grandkids.

他们也不把赶着上楼去上班时快步走算进去，但这些其实都算数。

They don't count when they're, you know, going fast up the stairs to get to work, but it does count.

锻炼以及身体对锻炼的适应机制，根本不在乎你是不是去健身房。

Exercise and the way our body adapts to this exercise, it doesn't matter if you go to the gym or not.

对吧？

Right?

关键是你在做就行。

It just matters that you're doing it.

所以我觉得，这真让人松一口气，我跟人聊起这个的时候，他们都说：太好了。

And so I think, again, this is so it's like take a breath of relief because and when I talk to people about it, it's like, oh, thank god.

有些人就是不喜欢去健身房。

Some people don't like going to the gym.

我喜欢。

I love it.

我特别喜欢。

I love I love it.

但不是每个人都这样。

But not everyone does.

有些人真的没时间。

Some people literally don't have time.

他们就是抽不出时间。

They don't have time.

但你早餐后、午餐后、晚餐后各抽出三分钟，有这个时间吗？

But do you have time to do three minutes after breakfast, three minutes after lunch, three minutes after dinner?

有。

Yes.

你确实有这个时间。

You have that time.

你只需要拿出来，去做就行。

You just have to take it and do it.

而且特别快。

And it it it's fast.

一晃就过去了。

It goes by very fast.

关于这些运动小零食，我还准备了一份免费指南，是根据专家建议整理的训练方法。

I also have for the exercise snacks, I have a a free guide out there, how to train guide according to the experts.

里面详细介绍了各种运动小零食的形式、怎么做，还有其他一些能提升大脑健康、改善情绪、延缓衰老的训练方式。

And essentially, it talks about the different ways to do exercise snacks, what exercise snacks, you know, you can do, how to do them, and also a variety of other training, you know, modalities out there that can help improve your brain health, your mood, and also the way you age.

如果大家感兴趣，可以去 howtotrainguide.com 下载。

It's howtotrainguide.com if people are interested in picking that up.

太棒了。

Awesome.

我们会在节目笔记里附上这个链接，还有所有相关的资源。

And we will link to that in all the show notes with all the resources related to this conversation.

你知道的，医生。

You know, Doctor.

帕特里克，有两件事。

Patrick, couple things.

首先，我特别喜欢‘运动小点心’这个说法，比之前那个‘剧烈间歇生活方式’顺耳多了。

First of all, I really like the name exercise snack versus the vigorous intermittent lifestyle, whatever the last word was.

没问题。

No problem.

‘运动小点心’听着就觉得我能做得到。

Exercise snack sounds like I could do it.

在你听或看的时候，我一定要确保你真正记住了医生说的简单建议。

And I wanna make sure as you're listening or you're watching right now that you really got the very simple instructions from Doctor.

帕特里克，根据研究，每天只要做三次、每次三分钟这种让人喘不过气的剧烈运动就够了。

Patrick based on the research, that it's just three minutes, three times a day of this vigorous kind of breathless activity.

其实我刚刚意识到一件事。

And in fact, you know what I'm realizing?

我丈夫克里斯经常一早起来就直接做十一个或二十个俯卧撑，反正他每次做的数量都不一样。

My husband Chris will often, like first thing in the morning, he drops and does like eleven or 20 pushups or whatever it is he's doing it.

中午我在厨房里也常看见他做。

And I'll see him do it in the kitchen midday.

以前我真不明白他为什么这么做。

And I never really kinda understood why.

我觉得这挺有意思，甚至有点性感，但当时我就是提不起劲儿去做。

I was like, Oh, that's kind of interesting and sexy, but I don't feel like doing that right now.

但我总觉得这不算正经锻炼。

But I didn't feel like it counted.

我活在旧观念里，总觉得除非穿着运动服，而且至少练上半小时，做的是那种我平时不太喜欢的运动，才算真的锻炼。

I live in the old world where in my mind, it doesn't count as exercise, unless I'm in the exercise clothes, and I am doing something for at least a half an hour, and that it is a form of exercise that I tend to not like.

你意思是，不是这样的，不是这样的，完全不是。

And what you're saying is, No, no, no, no.

一天三次，每次三分钟，不管是深蹲、爬楼梯、上坡走路，还是跟孙子孙女玩捉迷藏，只要让你喘上气，都算数，对健康的好处大得惊人。

Three minutes, three times a day, whether you're doing squats or jogging up a flight of stairs or you are going up a hill or you're playing tag with your grandkids, anything that gets you in that state, this counts and has massive impacts on all kinds of health outcomes.

是的，完全没错。

Yeah, absolutely.

那我得坚持多久？

For how long do I have to do this?

你是不是要说，得一辈子这么干？那到底什么时候才能感觉到变化？

Like, for the rest of my life is what you're gonna say, you know, like, when do I

感觉好起来？

feel better?

每天几分钟就够了。

Minutes a day.

是的。

Yeah.

所以你看啊。

So so look.

你做完之后就会感觉好起来，因为你的大脑血流会增加。

You will feel better after you're gonna feel better because you're gonna get increased blood flow to your brain.

那为什么强迫自己做那些体力上很吃力、挑战肌肉、让人喘不过气的剧烈运动——哪怕只是短短几秒钟——这种高强度的锻炼，到底怎么帮助你的大脑和身体应对生活中的各种压力呢？

So how does forcing yourself to do something that's hard physically, challenging your muscles, doing breathless exercise vigorously, even for short bursts of time, how exactly in the brain and body does making yourself do something hard help you manage the challenges of life?

你懂我的意思吧？

You know what I mean?

我听过有人提到那个什么，是前扣带皮层吗？我这名字都说不准。

Like, I've heard people talk about the, is it the anterior single, I can't even say that.

对，是前扣带皮层。

Yeah, the anterior cingular cortex.

没错，我不确定你是不是指这个，不过医生，如果你能解释一下的话。

Yes, I don't know if that's kinda what you're referring to in terms of the researcher, but if you could, Doctor.

帕特里克，你解释一下。

Patrick, just explain.

当你锻炼肌肉时，其实也在提升你应对生活挑战的能力。

When you challenge your muscles, it boosts your ability to handle the challenges of life.

你越逼自己做艰难的体力活，生活反而会变得越轻松。

And the more you force yourself to do hard physical things, the easier your life starts to feel.

这里面发生了很多事情。

There's a lot of things that happen.

其中之一就是激活大脑的这个区域，它似乎还能帮助预防神经退行性疾病。

One of them is activating that part of the brain as well, which seems to also play a role in protecting against neurodegenerative disease.

我们身体里自带一套阿片系统。

So we have an endogenous, that just means in our body, opioid system.

明白了。

Okay.

提到阿片类物质，大家通常想到的是外源性的，比如吗啡，用来止痛的那种。

Opioids, we're usually thinking of, you know, maybe exogenous ones that people take to help with pain relief, right, like morphine, for example.

我们自己会分泌阿片类物质，比如内啡肽，对吧？

We make our own opioids, endorphins, Right?

内啡肽是我们身体自己产生的东西。

Endorphins are something that we make.

这些是我们大脑产生的让人感觉愉悦的阿片类物质。

Those are the feel good opioids that we make in our brain.

它们能让人感到开心。

They make us feel good.

运动确实会生成内啡肽，但你也会产生另一种让人不舒服的阿片类物质。

You do make that with exercise, but you also make a type of opioid that makes you feel uncomfortable.

它叫强啡肽。

It's called dynorphin.

那种想放弃、觉得特别难受的感觉，就是它引起的。

It's responsible for that uncomfortable feeling, that feeling that's like, ugh, I wanna stop.

我真的撑不住了。

I can't do this.

这很难。

It's hard.

对吧？

Right?

脑内产生的那种让人不舒服的神经化学物质，就是强啡肽。

Dynorphin is that uncomfortable neurochemical that's being produced.

当你大脑在分泌这种物质，却依然坚持不放弃、继续往前冲的时候，大脑就会形成一种反馈机制——它会想，哦，这种难受的感觉，其实也不算真的坏。

And what that does is when your brain is making that and you don't give up, you keep pushing past it, it has this feedback loop in your brain where then your brain goes, oh, this is that bad not it's I don't wanna call it bad.

这是一种情绪低落的感觉。

It's the dysphoric feeling.

于是你得想办法应对它、适应它，主动创造一些积极的东西，这样以后再遇到这种不适感时，就不会那么难受了。

I better figure out a way to deal with that and adapt and make something good so that later when I have that uncomfortable dysphoric feeling, I don't feel so uncomfortable.

所以，你的大脑会开始生成更多的受体。

And so what happens is your brain starts to make more of these receptors.

受体就是神经递质之类物质结合后产生作用的位点。

Receptors are things that neurochemicals and neurotransmitters and things like that bind to to have an effect.

所以它们会制造更多能结合内啡肽的受体。

So they make more of the receptors that bind endorphins.

这些叫μ阿片受体，它们对内啡肽的敏感度会提高。

They're called mu opioid receptors, and they become more sensitive to endorphins.

只有当你经历那种让人不适的脑内脑啡肽激增时，才会发生这种变化。

This happens only when you're getting that uncomfortable dynorphin flooding your brain.

所以之后，只要遇到一点点愉快的事，你就会感受得更强烈、更持久。

And so what happens is then later on when anything happens that's a little bit pleasant, you're gonna feel it better and for a longer period of time.

有了这种对内啡肽的敏感度提升，一切都会变得轻松些——因为我们一整天都在自然分泌内啡肽，比如见到朋友、微笑，这些小小的快乐都算在内。

And so that just makes everything easier when you have that sensitive that sensitization to these endorphins, which we are making all throughout the day, little things like, yo, seeing your friends, smile, like all these little things.

这些小事都会促使你分泌内啡肽。

They're making you make endorphins.

关键在于，你到底能多强烈地感受到这份内啡肽带来的愉悦。

And it's just a matter of how powerful are you gonna feel that endorphin.

正是脑啡肽带来的不适感，才推动了这种变化，但你必须主动去面对那些让人难受、引发不适的事，才能实现这个过程。

And so the uncomfortableness of the dynorphin is what is doing that, but you have to engage in the hard uncomfortable thing that makes you feel that dysphoric feeling That to get

这太有道理了。

makes so much sense.

所以如果你强迫自己动一动——我们这儿说的就是活动身体，哪怕只运动一分钟、三分钟，或者十分钟，你经历的那些不适其实是在为你铺路，让你之后能更强烈、更持久地感受到所有美好和舒适的事物，因为你先把难受的部分熬过去了。

So if you force yourself to do, and we're just talking about moving your body, to do some form of exercise, even just for a minute, even for three minutes, even for ten minutes, that what's happening because you're experiencing all of that discomfort is it paves the way for you to now really magnify all of the beautiful and wonderful and comfortable things that follow it, because you got the discomfort out of the way.

这难道不惊人吗？

Isn't it amazing?

这真的太惊人了，因为我想我们都经历过类似的事。你现在听着或看着的时候，想想自己有没有逼着自己做过什么体力上的事，比如跑过五公里，爬过一条比预想难得多的山路，终于登顶了；或者爬了一大堆楼梯，气喘吁吁地到顶时，连自己都没想到能完成。但当你抬头一看，风景真的美得让人屏息。

It's actually amazing because I think we've all had an experience, and as you're listening or you're watching right now, think about something that you pushed yourself to do physically, whether it was a five ks or it was some trail that you hiked that was harder than you thought, but you got to the top, or maybe you climbed a ridiculous amount of stairs and you get to the top and you surprise yourself and you're out of breath, it is true that when you look up, the view is spectacular.

之后一整天，事情都会变得轻松很多，因为你已经把最难的事做完了。

The rest of the day is downhill, so to speak, because you got the hard thing out of the way.

你把最难的事做完了，身体也适应了这种挑战，它会想：好吧，既然这种难受的事以后还会再来，那我就把后面那些好事的感觉放大一点，好抵消掉一点之前的痛苦。

You got the hard thing out of the way, and your body adapted to that hard thing and said, hey, I'm gonna make the good things feel even better because I gotta negate some of that hard stuff that I know I'm gonna face again.

在过去，梅尔·罗宾斯可能会直接冲去冰箱拿点零食，让自己舒服一点。

In the old world, Mel Robbins would have gone straight to the refrigerator and grabbed a snack to make me feel comfortable.

但听了这些研究之后，我猜如果我改吃‘运动零食’——比如做一分钟到三分钟的深蹲，或者就去我家附近的小坡上走一走，爬几层楼梯，做几个高抬腿，搞得自己在厨房里气喘吁吁，那对之后的情绪和应对当下压力的能力，会有巨大的好处。

Based on hearing all of this research, I suspect that if I were to do an exercise snack instead, and I were to do a minute to three minutes of air squats or go just walk up the hill by my house or climb some stairs or high knees or whatever, and I'm breathless in the kitchen, that would have a massive benefit on how I feel right after and my ability to handle the stress of whatever I'm in in that moment.

真的吗？

Is that right?

完全正确。

Absolutely right.

好处大得惊人。

Massive, massive benefit.

遇到这种情况，运动小憩就是你最该做的事。

Exercise snack is exactly what you should do in those types of moments.

没试过之前，你根本想不到它有多有效，一听才一分钟、三分钟，觉得不可能。

Until you do it, you don't realize how powerful it is because you hear one minute, three minutes, no way.

但真做了之后，你才会明白，效果真的太强了。

But when you do it, you actually then realize it's so powerful.

她说得对。

She's right.

运动小憩，就是这个。

The exercise snack.

帕特里克医生，我坐在这儿，一直在想您刚才分享的这些内容。

You know, doctor Patrick, I'm just sitting here reflecting on everything you've shared so far.

真的很感谢您能来。

I'm so grateful that you're here.

谢谢您专程飞这么远过来。

Thank you for flying across country.

感谢您把这些宝贵的经验分享给我们。

Thank you for sharing this with us.

我还有好多问题想问，但想先停一下，因为我知道您心里一定也牵挂着身边的人。

I have so many more questions, but I wanna take a quick pause because I'm sure you have people in your life that you're thinking about.

趁着这会儿，您可以把链接分享给他们，顺便听几句我们赞助商的贴心话。

And go ahead and share this link with them while you take a moment and listen to a few words from our amazing sponsors.

别走开啊。

And don't go anywhere.

帕特里克医生还有更多内容要教大家，要跟大家分享，要慢慢拆解，咱们这才刚开头呢。

Doctor Patrick has so much more to teach you and to share with you and unpack for you, and we are just getting started.

所以请继续关注我们。

So stay with us.

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，我和你一起见到了帕特里克博士。

Today, you and I are here with Doctor.

她将为你讲解她认为每个人都应该服用的五种补充剂。

Rhonda Patrick, and she's teaching you about the five supplements that she believes every person should be taking.

我们会深入探讨相关研究。

We're digging into the research.

我们会逐一分析这些补充剂。

We are going through them one to one.

那我们继续吧。

So let's keep going.

帕特里克博士。

Doctor.

帕特里克，我下一个问题是：

Patrick, my next question is this.

我经常听到人们谈论内脏脂肪，但我自己也不太清楚这到底是什么。

One topic that I hear a lot of people talking about is visceral fat, and I'm not even sure I understand exactly what it is.

就是那种看起来身材挺瘦，但肚子却鼓鼓的，像怀孕一样的情况吗？

And is that like when you see a guy that's relatively skinny, and then they look like they're kinda pregnant?

我不太懂内脏脂肪到底指什么，这么说可能有点冒犯，但我真的想弄明白。

Or what what and I don't mean to be offensive to anybody, but I don't really understand what visceral fat is.

内脏脂肪是你捏不到的那部分脂肪。

Visceral fat is the kind of fat that you you cannot pinch.

你能捏起来的脂肪是皮下脂肪。

So the the fat that you can pinch is subcutaneous fat.

那种脂肪是身体储存能量用的。

That's the fat that's stored as energy.

这是一种能量储存形式。

It's energy storage.

内脏脂肪，没错。

Visceral fat is yes.

它通常集中在腰腹部，就是那种肚子上的脂肪，但这是更深一层的脂肪。

It is usually around the midsection, this belly fat, but it's the deep, deep belly fat.

它实际上包裹着肝脏、肾脏这些器官。

It's actually surrounding organs like the liver, the kidneys.

它围绕着身体的各个器官。

It's surrounding the organs.

和皮下脂肪不同，这种脂肪不仅仅是储存能量。

And unlike the subcutaneous fat, this fat is not just stored energy.

它更像是一个内分泌器官。

It's like an endocrine organ.

内分泌器官，比如会分泌激素。

Endocrine organs, like, make hormones.

它在分泌激素。

It's making hormones.

它还在产生引发炎症的分子，给你的身体带来严重破坏。

It's making inflammatory molecules causing inflammation that are wreaking havoc on your body.

有些人看起来挺瘦，但也可能有内脏脂肪。

It is something that not necessarily someone that looks maybe lean, they might actually have visceral fat.

所以腰围是衡量它的一个间接指标。

So waist circumference is is a indirect way of measuring it.

女性如果腰围达到三十五英寸或以上，就很可能意味着内脏脂肪偏多。

So for a woman, if you have a waist circumference of thirty five inches or higher, that's a pretty good indicator that you have a high amount of visceral fat.

男性的话，四十英寸或以上就需要注意了。

For men, it would be about forty inches or higher.

但也不一定非得看腰围，有些人身材瘦，但饮食并不健康。

But it doesn't necessarily have to be the waist circumference because some people are lean, and they don't eat good diets.

我们可以聊聊导致这个问题的主要原因。

We can talk about the main drivers of it.

他们可能会增加内脏脂肪。

They can increase their visceral fat.

为什么这值得重视，其实也是一个非常重要的问题，因为大多数人一想到脂肪，首先想到的是外表不好看。

Why is it something to care about is also a really important question, I think, because, you know, most people when they think about fat, they're thinking about, well, I don't you know, my looks, I don't look good.

没错。

Right.

但他们真正关心的是长期健康。

But they're thinking about their long term health.

肥胖和超重显然是导致多种疾病的重要因素，比如二型糖尿病、心血管疾病和癌症。

You know, obesity and being overweight is obviously a major driver of, you know, increasing many different diseases, type two diabetes, cardiovascular disease, cancer, for example.

对吧？

Right?

而内脏脂肪会使死亡风险翻倍。

But visceral fat is it doubles mortality.

所以内脏脂肪含量高的人，寿命往往会更短。

So people with a high amount of visceral fat die, you know, sooner.

所以你是在说死亡风险翻倍。

So you're talking about double risk mortality.

它还会增加患癌的概率。

It also increases cancer incidence.

那些产生炎症细胞因子的人，炎症正是推动癌症发展的原因。

So people that are making these inflammatory cytokines, inflammation drives cancer.

有内脏脂肪的人，患癌的风险要高出百分之四十四。

And so people that have visceral fat have, like, a forty four percent higher risk of having cancer.

这是胰岛素抵抗。

It's insulin resistance.

它会导致胰岛素抵抗，也就是代谢功能紊乱。

It's causing insulin resistance, you know, metabolic dysfunction.

但我觉得人们更关心的是日常生活中实际感受到的影响。

But I think what people relate to more is the effects that are happening on a day to day basis.

因为内脏脂肪引发炎症，每天都在激活你的免疫系统。

So because visceral fat is causing inflammation, it's activating your immune system each day.

对吧？

Right?

你当然不希望自己的免疫系统每天都在激活状态。

You don't want your immune system to be activated each day.

只有当你接触到病原体时，免疫系统才应该被激活。

You want it to be activated when you're exposed to a pathogen.

这正是免疫系统存在的意义。

That's what the immune system is there for.

对吧？

Right?

它的职责是抵御外来入侵者，不管是病毒、细菌，还是癌细胞。

It's there to fight off foreign invaders, whether that's a virus or a bacterial invader or whether it's a cancer cell.

对吧？

Right?

免疫系统本来就是为了应对这些情况才被激活的。

This is what your immune system is meant to do and be activated for.

当你体内持续产生这种炎症信号时，它会激活你的免疫系统，而这个过程需要消耗大量能量。

When you have this chronic inflammatory signal that's being produced by your own body, inside your own body, it's activating your immune system, which is extremely energetically demanding.

这确实会耗能。

It is taking energy.

你想想，人生病的时候是不是总想睡觉、没精神、特别累？

I mean, when you're sick, you're sleepy, you're tired, you're fatigued, you have no energy.

当一个人体内有内脏脂肪带来的慢性炎症信号时，也会出现类似的情况。

Well, that's happening to some degree when someone has this chronic inflammatory signal from visceral fat.

这会让你感到疲惫，因为身体的能量正被源源不断地抽走，供给免疫系统——毕竟激活免疫系统本来就需要大量能量。

It is gonna make you feel fatigued because the energy is literally being sucked away to your immune system because that's what it needs to activate the immune system is a lot of energy.

所以你会长期感到疲倦。

So you're gonna feel chronic fatigue.

另外，这种状况还会让人出现能量骤降，紧接着就是强烈的食欲。

The other thing it's gonna make people feel is they're gonna have these energy crashes followed by cravings.

原因在于，内脏脂肪其实是具有代谢活性的。

And the reason for that is because visceral fat is metabolically active.

它在分解脂肪酸。

It is breaking down fatty acids.

这些脂肪酸因为就在肝脏附近，直接就送进肝脏了。

And these fatty acids, because of location of it right around your liver, it's going straight to the liver.

肝脏会优先用这些脂肪酸当能量，而不是你吃进去的食物。

And essentially, it's the liver is prioritizing that fuel rather than the fuel you eat.

也许你刚吃了一顿饭。

Perhaps you eat a meal.

你的血糖会升高。

You're gonna have your blood sugar.

你的血糖水平会上升。

Your blood glucose is gonna go up.

正常情况下，身体会分泌胰岛素来应对，把葡萄糖送到肌肉或脂肪组织里。

Usually, you'll make insulin in a response to that, and the glucose will then go into your muscle or go into adipose tissue.

但当你体内有内脏脂肪时，整个过程就全乱了，因为你一直在源源不断地产生脂肪酸。

What happens when you have visceral fat is that whole process is completely dysregulated because you're constantly making fatty acids.

这些脂肪酸会抑制身体产生胰岛素。

Those fatty acids stop the body from making insulin.

所以你吃完饭后，血糖一直高着，身体就慌了，赶紧得多分泌点胰岛素。

So after you eat a meal, the glucose stays around, your body freaks out and goes, I better make more insulin.

于是过度反应，分泌出大量胰岛素。

So it overcompensates, makes a lot of insulin.

结果血糖全被冲进脂肪或肌肉里，突然间血糖暴跌，人就垮了。

Then all the glucose goes out of your bloodstream, goes into adipose tissue or muscle, whatever, and all of a sudden, your blood glucose drops and you are crashing.

能量一降，大脑立刻察觉到：糟了。

Your energy goes down, then your brain is sensing that and going, oh my gosh.

得赶紧补充能量。

I need energy.

最快的办法是什么？

What's the quickest way I can have energy?

于是你开始特别想吃那些能快速供能的东西，通常是加工过的垃圾食品。

And you start to get these cravings for the quickest type of fuel, typically processed junk food.

所以这就是内脏脂肪导致疲劳、引发能量骤降、激起食欲，进而逐渐形成胰岛素抵抗，最终发展为二型糖尿病的恶性循环。

So this is kind of the vicious cycle of visceral fat causing fatigue, causing energy crashes, causing cravings, and then insulin resistance sort of in the making, and eventually type two diabetes.

明白了。

Okay.

我想深入聊聊你刚才的描述。

The thing I wanna unpack is how you described it.

我个人觉得特别有帮助，原来脂肪还分两种不同的类型。

So I personally found it extremely helpful to understand that there are two different types.

一种是能捏得住的，另一种就是你提到的内脏脂肪，它包裹在器官周围。

One is the kind we can pinch, and the other is this visceral fat, which as you were describing it, is something that is surrounding your organs.

听你这么一说，它就像入侵物种一样，裹着器官慢慢蔓延，还围绕着器官造出一个近乎有毒的小环境。

It sounded like a invasive species that is coating certain organs and then starting to expand out, and in doing so creates almost like its own little toxic ecosystem around your organs.

我以前可能听人讲过，但从来没在脑子里形成过这样的画面。

And I personally, maybe somebody's explained it to me like that, I've never visually imagined it like that.

你这么一说，我才明白，这种脂肪特别致密，光靠做几个仰卧起坐是根本解决不了的。

And the second that you described it that way, and that it is the kind of thing that's like dense, like you're not gonna fix this with a crunch at the gym.

我立刻就想，天哪，如果我体内真有这种入侵物种包围着器官，那我该怎么把它清除掉？

I immediately thought, my God, if I have that sort of invasive species encasing my organs, how the hell do I get rid of this?

我不希望它在体内悄悄蔓延，夺走我的寿命，耗尽我的精力，打乱我的代谢系统。

Because I don't want that happening underneath the surface and robbing me of years of my life, robbing me of energy, disrupting my metabolic systems.

医生，关于这个，有什么科学研究可以参考吗？

What is the research, say, Doctor.

帕特里克，如果你或者你关心的人正面临这种情况，具体该怎么做？

Patrick, about the specific thing you should do if this is you or somebody that you love?

好消息是，其实清除它并不难。

Well, good news is is that it is easy to get rid of it.

真的吗？

It is?

真的。

It is.

如果你在减肥，这种脂肪往往是第一个被减掉的。

It is actually the first kind of fat you lose if you're on any type of weight loss program.

减掉内脏脂肪的方式，其实和你容易长出它的方式是紧密相关的。

The way that you lose visceral fat is kind of entangled in with how you can gain it easily as well.

我觉得这两点都得弄明白，对。

And I think they're both important to understand Mhmm.

如果你摄入大量热量，内脏脂肪真的会很快堆积起来。

Because you can gain it very easily quite quickly if you're eating a lot of calories.

有研究显示，一些健康的年轻大学生，连续五天每天多吃1200大卡。

So there's studies showing that men, healthy young college men, you know, they're eating 1,200 more calories a day for five days.

他们即使体重没明显增加，内脏脂肪也会明显上升。

They will gain excess visceral fat without even gaining weight.

你上秤一看，体重几乎没变，但内脏脂肪已经在增加了。

So there you get on a scale, really not much weight gain at all, but you are gaining visceral fat.

这点特别重要，因为很多人觉得，只要体重没涨，每天称体重也没变化，那就没问题。

And that's important to point out because I think sometimes people think, oh, if I'm not gaining weight, if I'm weighing myself every morning, then I'm fine.

其实不一定。

Not necessarily the case.

如果你摄入过多热量，尤其是来自加工食品、纤维含量低的食物，比如精制糖，那很容易堆积内脏脂肪。

So if you're eating excess calories, particularly in the form of processed foods, things that don't have a lot of fiber, You're eating refined sugars, really easy to gain visceral fat.

好消息是，减掉它也很容易。

Good news is also easy to lose.

减掉内脏脂肪的方法之一就是制造热量缺口，任何减重计划都有效。

The ways that you can lose visceral fat for one would be caloric deficit, any sort of weight loss program.

事实上，内脏脂肪往往是身体最先减掉的那部分脂肪。

In fact, it's one of the first types of fat that you lose.

高强度间歇训练，或者剧烈运动，是减少内脏脂肪最有效的方法之一。

High intensity interval training, vigorous types of exercise, that is one of the most robust ways to help lose visceral fat.

而且你可能根本看不到体重秤上的变化，脂肪就已经减掉了。

Again, you will lose it without even seeing that reflected on a scale.

所以如果你每天做十分钟喘不过气的高强度运动，再加三十分钟中等强度的活动，比如快走，再加上那十分钟的剧烈运动，这样组合起来效果会更好。

So just know that if you are doing your ten breathless minutes, perhaps you're doing thirty minutes a day, you're adding in some moderate intensity, you're adding in some walking, brisk walking in addition to the ten breathless minutes, the ten vigorous minutes that you're doing.

研究表明，这样坚持下去，即使体重没变，内脏脂肪也会明显减少。

That is really has been shown to help lose visceral fat even if you don't see that reflected on the scale.

这点非常重要。

Very important to keep in mind.

睡眠极其关键，因为长期处于压力状态会让身体反应，开始堆积内脏脂肪。

Sleep is extremely important, and that is because being in a chronically stressed state can cause your body to react and start to accumulate visceral fat.

有研究显示，连续两周睡眠不足。

There are studies showing that two weeks of sleep deprivation.

比如一个人从每晚睡九小时减少到只睡四小时，两周内内脏脂肪就会增加约11%。

So from for an individual going from nine hours of sleep per night to four hours for two weeks, they will gain about 11% of visceral fat just in two weeks.

真的吗。

Wow.

所以一定要重视睡眠，别长期缺觉。

So big big time making sure you're prioritizing your sleep and not being chronically sleep deprived.

这一点非常关键。

Very important.

还有压力，就是那种心理上的压力。

Also stress, you know, a lot of that psychological stress.

更好地应对压力，而这又离不开锻炼。

Being able to deal with that stress better, and again, that comes down to the exercise.

锻炼能帮你调节反应，减轻心理压力带来的皮质醇升高。

It's gonna help your reaction, your cortisol response to the psychological stress is gonna be buffered by that exercise that you're doing.

这才是关键。

So that's the key.

这些才是帮你减脂的核心因素。

Those are the main things that are really helping you lose fat and the drivers of it.

保证充足睡眠，学会管理压力，都很重要。

So making sure you're not sleep deprived, making sure you're dealing with your stress are important.

但要说减重，最有效的还是高强度运动。

But any sort of weight loss and then doing the vigorous exercise is the most important type of exercise.

力量训练也很重要。

Resistance training is important.

虽然它对减少内脏脂肪的效果没那么明显，但能全面提升代谢健康，帮你避免脂肪堆积，你懂吧。

You don't lose as much visceral fat, but it does overall help your metabolic health, which will help you prevent you from gaining as much visceral fat, if that makes sense.

所以，进行力量训练是你锻炼计划中非常关键的一部分。

So engaging in resistance training is a very important part of your exercise program.

你得确保自己保持住肌肉量。

You wanna make sure you're maintaining muscle mass.

自重深蹲是个不错的方法，但如果你练得猛一点，就能两全其美，我觉得。

Those body weight squats are a way to do that, but you can also do them vigorously and get the best of both worlds, I would say.

帕特里克医生，先别急着说下去。

Doctor Patrick, hold that thought.

我有个后续问题，但得先暂停一下，因为有很棒的赞助商想跟大家说几句话。

I have a follow-up question, but I need to hit the pause button because we have amazing sponsors that I wanna give a chance to share a few words with you.

别走开。

Don't go anywhere.

医生。

Doctor.

我们回来之后，帕特里克还有很多内容要分享，敬请继续关注。

Patrick has so much more to teach you when we return, 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，你和我将一起向杰出的帕特里克医生学习。

Today, you and I are getting to learn from the extraordinary Doctor.

帕特里克医生。

Rhonda Patrick.

医生。

Doctor.

帕特里克医生，我们接着刚才的话题继续吧。

Patrick, let's just jump right back in where we were.

不过我有个小问题。

I have a quick question though.

如果有人在听你讲话，心里想着：天啊，我什么都做了。

If somebody's listening to you and they're saying, Oh my God, I've been doing everything.

我一直在健身。

I've been going to the gym.

我一直在注意饮食。

I've been watching what I eat.

我每天也都按时喝水。

I've been drinking my water.

我也在努力睡觉，可就是没什么变化。

I've been trying to sleep, and nothing is changing.

帕特里克医生，如果遇到这种情况，您会建议他们先从哪里开始检查自己的生活习惯？

Doctor Patrick, what is the first thing you would have them audit about their lifestyle?

我觉得，对于那些觉得自己已经做得够好的人来说，

I think for someone that really thinks they're doing all the right things

对，

Mhmm.

首先

First of

首先，我想问你，你每天能睡足七个半小时到九个小时吗？

all, I would ask, are you getting seven and a half to nine hours of sleep?

我不是说躺在床上七个半小时到九个小时，而是真正睡着的时间。

Not being in bed for seven and a half to nine hour I mean, sleep.

对吧？

Right?

我还会问，你起床后三十分钟内，有没有接受至少十五到三十分钟的明亮光线？

I would ask, are you getting bright light exposure within thirty minutes of waking up for at least fifteen to thirty minutes?

因为这才是帮你重置生物钟的关键。

Because that is what is resetting your biological clock, your circadian clock.

我们身体的每个器官都有自己的时钟，所有功能都跟着时钟运转。

So every organ in our body has a clock, and everything is running on a clock.

新陈代谢、神经递质的合成、免疫功能、荷尔蒙分泌，全都如此。

Our metabolism, our neurotransmitter synthesis, like making neurochemicals, our immune function, every hormone production.

对吧？

Right?

所以你每天早上都想重新校准这个生物钟，而明亮的光线就是用来校准的。

And so you wanna reset that clock every morning, and the bright light exposure is the reset.

它是你大脑里的总控制器。

It's the master regulator in your brain.

这个区域叫视交叉上核。

It's called the suprachiasmatic nucleus region.

光线让这个时钟重新启动，让你的大脑和身体都知道：现在是新的一天的开始。

Light is what is resetting it so that your brain and your body know start this is the reset.

时钟正式启动了。

Start of the clock.

这样，激素就会在正确的时间开始分泌。

It's gonna start making the hormones at the right time.

这种明亮的光线会促使身体产生一种叫皮质醇的物质。

So that bright light is gonna make something called cortisol.

大家都听说过它。

We've all heard of it.

大家都怕它。

We're all scared of it.

其实没必要。

We shouldn't be.

它非常重要。

It's very important.

你早上最需要的就是分泌这种激素，而且要分泌得足够多，因为它调控着你20%的人类基因。

It's a hormone that you want to be making first thing in the morning, and you wanna make a lot of it because it's regulating 20% of your human genome.

它调控的都是些关键功能。

A lot of important things that it's it's regulating.

你最不希望看到的是那种平平无奇、持续低水平的皮质醇，没有明显的高峰。

What you don't want is that slow drip cortisol where it's not getting the big amplitude peak.

整天就一点一点地慢慢滴，没个起伏。

It's just little peak a little drip, drip, drip throughout the day.

它在持续激活压力反应，打乱了那20%基因的正常调控。

It's making that stress response, and it's dysregulating all those 20% of genes.

对吧？

Right?

所以早上一醒来就会这样，因为皮质醇确实能让你清醒，给你能量。

So that happens first thing in the morning because cortisol actually wakes you up, gives you energy.

你希望如此。

You want that.

所以早晨的亮光特别重要，它能帮你身体知道什么时候该睡觉。

So the bright light is really important because it'll also help you your body will know when to go to sleep.

到了合适的时间，身体就会开始分泌褪黑素，那种让你犯困的激素。

It'll start to make melatonin, that sleepy hormone, at the right time.

睡眠时，你的核心体温会在正确的时间下降，这样你才能睡得安稳。

Your core body temperature will dip at the right time during sleep so that you can stay asleep.

这些你可能没注意的小事，比如心率也会在该降的时候下降。

All these little things you don't think, your heart rate will be going down right.

所有这些细节，都是由你的生物钟控制的。

All those little things, that's all controlled by your circadian clock.

如果你不重新调整，它就没办法正常工作。

And if you don't reset it, it's not gonna be working properly.

对吧？

Right?

所以，多接触明亮光线，你每天早上都是固定时间起床吗？

So bright light exposure, are you waking up at the same time every morning?

和接触明亮光线一样，固定起床时间也能帮你重置生物钟。

Very much like bright light exposure, that's also a reset for your clock.

你的身体会提前预判该什么时候醒来。

Your body anticipates when it's supposed to wake up.

一旦你起床时间变得混乱，比如经常熬夜社交，久而久之，大脑就搞不清到底该什么时候醒了。

When you start to get these erratic wake up times, let's say you're socializing, you're out late, and you're doing it constantly, your brain can't figure out when it's supposed to wake up.

这样一来，那些本该按时分泌的荷尔蒙和生理反应就全乱了。

And so all these hormones and all these things that are important and on a clock don't happen.

所以这会严重影响你的睡眠。

So it really affects your sleep.

那我会问，你睡觉前三小时内有吃东西吗？

Then I would ask, are you eating within three hours of going to bed?

因为这也严重影响你的睡眠。

Because that also really affects your sleep.

睡觉的时候，身体不该还在消化食物。

You don't want to be digesting food when you're sleeping.

如果你睡前一小时才吃东西，消化完大概要五个钟头。

So if you're eating an hour before you go to bed, it takes about five hours to digest your food.

消化食物的时候，你的身体会激活交感神经系统。

When you're digesting food, you're activating what's called the sympathetic nervous system.

也就是所谓的应激反应。

That's the fight or flight response.

当心率上升，身体就会收到信号：该醒了，该醒了。

So when your heart rate's going up, it's signaling to your body, time to be awake, time to be awake.

你虽然在睡觉，但身体其实还在备战状态。

So you might be sleeping, but you're fighting.

你的身体在说：不行。

Your body's going, no.

不行。

No.

我还在消化呢。

I'm digesting.

我应该保持清醒才对。

I'm I'm supposed to be awake.

所以你的睡眠质量肯定好不了。

And so your sleep isn't gonna be good.

你会更容易醒来。

You're gonna have more awakenings.

研究也证实了这一点。

It's also been shown in studies.

你的身体也无法完成心血管系统的有效恢复。

You're not gonna have that robust cardiovascular reset.

你的血压不会降得那么低。

Your blood pressure won't dip as low.

会稍微降一点，但不会出现明显的大幅下降。

It'll dip a little bit, but it won't have that big amplitude dip.

这一点非常重要，事实上研究显示，如果你的心血管系统没有充分下降，你早年患上心血管疾病的风险会高出百分之二十。

And that's very important, again, for preventing in fact, there's studies showing that if you don't have that cardiovascular dip as robustly, you're twenty percent more likely to get cardiovascular disease earlier in life.

所以这一点非常关键。

So very important.

另外，我还想问问你饮酒的情况。

And then alcohol consumption would be the thing I would also ask.

你是不是在睡觉前太靠近时间喝酒？

Are you drinking alcohol too close to bed?

因为很多人有个误解，觉得酒精能让你更快睡着。

Because a lot of people have this misconception because alcohol can help you fall asleep faster.

所以很多人喜欢晚上喝酒。

That's why people like to drink alcohol at night.

它会干扰你的快速眼动睡眠。

It disrupts your REM sleep.

不仅这样，还会让你夜里更容易醒来。

So you're gonna have and it also causes more awakenings in the night.

所以这应该是我首先会问的问题。

So that would be the first thing I would ask.

我知道刚才说了很多，但这很重要，因为很多人可能没意识到，自己的睡眠质量其实没达到最佳状态，其实只要调整几个关键习惯，就能明显改善睡眠。

I know that was a lot, but it's important because I don't think that many people are realizing perhaps their sleep isn't optimized, and there are a few core behaviors that you can sort of tweak that will really affect your sleep.

这才是该入手的地方，因为如果你长期睡眠不足，就像我之前说的，你很容易堆积内脏脂肪。

And that would be a place to start because if you're not getting if you're chronically sleep deprived, like I mentioned, you're gonna be getting visceral fat.

你明明在运动，也在努力控制，可为什么还是长胖？

You're gaining visceral fat, and you're going, why am I still gaining it when I'm, you know, doing some exercise and, you know, you're you're battling.

这就像一场拉锯战。

It's like the battle.

说白了，就是一场持久的拉扯。

Like, it's tug of war essentially.

首先，医生。

Well, first, Doctor.

帕特里克，我要谢谢你，因为我问你那个问题——如果一个人觉得自己已经做了所有该做的事，但健康和体型却毫无变化，你会建议从哪里入手——我原以为你会说，先看看你吃的东西。

Patrick, I wanna thank you because when I asked you that question of what would be the lifestyle audit that you would focus on if somebody feels like they're doing all the right things, but nothing is changing about their health or their body composition, I thought you were gonna say, look at what you're eating.

所以你提到要检查睡眠，这让我很意外，但也很有帮助，尤其是你一步步带我们过了那五个关键问题：你每天睡多久？早上有没有接触自然光？是不是每天同一时间起床？

And so the fact that you said you need to do an audit of your sleep was both surprising to me, and it was also very helpful to have you walk through those five questions that you need to ask yourself, because those questions around how much sleep are you getting, and are you getting bright light in the morning, Are you waking up at the same time every morning?

你吃饭的时间离睡觉有多近？

When are you eating in terms of how close are you eating to your bedtime?

最后，晚上会不会喝酒？

And then finally, are you drinking at night?

这五个问题就像寻宝图，帮你找到改善睡眠需要调整的关键点。

Those five questions give you almost like a treasure hunt, the answers to the things you need to change in order to get a better night's sleep.

那么现在，帕特里克，我们换个话题，聊聊饮食。

So now, Patrick, I wanna shift gears and go into the category of nutrition.

你有一个每天喝的奶昔配方，简单方便，能让你一天之内轻松摄取所有必需的营养。

And you have a daily smoothie recipe that makes it simple and easy for us to get a lot of the things that we need every single day in one smoothie.

好的，我们开始吧。

Let's do it.

好，咱们离开演播室，到波士顿的厨房里去。

All right, let's step out of the studio and head into the kitchen here in Boston.

医生。

So Doctor.

帕特里克，你马上要教我们你是怎么做每天喝的那款奶昔的。

Patrick, you are about to teach us how you make the smoothie that you have every day.

对正在听的朋友们，我直接说一下，我看到有羽衣甘蓝、蓝莓、牛油果、蛋白质粉，还有一样我念不出来的东西。

And for those of you that are listening, I'm just gonna tell you I see kale, I see blueberry, I see avocado, I see protein, and I see something I can't pronounce.

明白了。

Okay.

这是一种大麦来源的β-葡聚糖粉。

It's a beta glucan powder made from barley.

在介绍我每天做的这款奶昔之前，我想先说说为什么我坚持每天喝奶昔。

Before we get into this smoothie I make every day, I kinda wanna give a little bit of reason why I like to do a smoothie every day.

好。

K.

说到底，我们日常生活和饮食方式对衰老过程和寿命有着重大影响。

And it really comes down to realizing that what we do in our lifestyle and our diet really is impactful on the way we age and our life expectancy.

很多人觉得基因才是最重要的因素。

A lot of people think genetics are the most important thing.

但事实上，我们能活多久、活得好不好，大约有80%取决于生活方式。

And when it comes down to it, really 80% of how long we live and how well we live has to do with our lifestyle.

等一下。

Hold on.

80%？

80%?

对，80%。

80%.

差不多80%。

About 80%.

是的

Yeah.

我觉得遗传因素大概只占百分之二十到二十五。

I would say about 20 to 25% is genetics.

但我接下来要跟你们说的，是波士顿哈佛大学做的一项研究，虽然几年前出的，但非常有说服力。这项研究分析了人们的饮食、生活方式和寿命之间的关系，发现只要坚持五个关键的生活习惯，

But what I'm gonna tell you is this study that actually came out of Harvard here in Boston, And it was really I mean, it's a few years ago, but it was really a compelling study because what it did was looked at people's diet and lifestyle and their life expectancy and found that if people follow just like five different lifestyle factors

对。

Uh-huh.

就能让人的预期寿命延长十二到十四年。

It could increase their life expectancy between twelve and fourteen years.

那些没有完全遵循这五项生活习惯的女性，平均寿命大约是七十九岁。

So women on average that were not doing all five of these lifestyle factors, which is a big part of it is what we're gonna be looking at here, They lived on average about 79 years.

但如果她们做到了全部五项，寿命就能延长十四年。

If they did include all five of the lifestyle factors, they lived to the age of about they added fourteen years.

也就是说，能活到九十三岁左右。

So they lived to about 93.

什么？

What?

十四年？

Fourteen years?

十四年。

Fourteen years.

如果他们从五十岁开始，坚持全部五种健康生活方式，就能活到九十三岁。

If they started at age 50, five different healthy lifestyle factors included all five, they lived to age 93.

也就是说，预期寿命延长了十四年。

So it was a fourteen year increase in life expectancy.

男性从五十岁开始，预期寿命则延长了十二年。

For men that started at age 50, it was a twelve year increase life expectancy.

天哪。

Oh my gosh.

他们平均能活到七十四岁半到七十五岁半，而坚持健康生活方式后，能活到八十六岁左右。

They were living on average 74.5 75.5 years, and they went up to about 86 years.

那这五个健康生活方式具体是哪些呢？

And just what are quickly those five lifestyle?

就是养成一种健康的生活模式，我们待会儿会详细讲。

Are adopting a healthy lifestyle pattern, which we're gonna talk about.

好。

K.

不吸烟，每周进行三个半小时中等或高强度运动。

Not smoking, doing three and a half hours of moderate or vigorous intensity per week.

我们之前聊过很多关于高强度运动，每天十分钟就够了。

We talked a lot about the vigorous intensity exercise ten minutes a day.

那加起来就是每周七十分钟。

That would be seventy minutes a week.

所以你再额外增加一些中等强度的运动，就能达到要求了。

And so you're basically gonna add on to that by doing some of the more moderate intensity exercise.

明白吗？

Okay?

好的。

Okay.

这是第三条。

So that was number three.

第四条是不过量饮酒。

Number four is not consuming excess alcohol.

女性每天饮酒少于一杯，男性则每天一杯或更少。

So women were consuming fewer than one drink per day, and men consumed about one drink per day or fewer.

明白。

Okay.

最后一条是保持健康的体重指数。

And then the last one is maintaining a healthy BMI.

这五个生活习惯能让你的预期寿命延长十二到十四年。

Those were the five lifestyle factors that could add between twelve to fourteen years to your life expectancy.

而且，拥有这些习惯的人还不会患上心血管疾病、糖尿病、阿尔茨海默病或癌症。

And on top of that, those individuals were free from diseases like cardiovascular disease, diabetes, Alzheimer's disease, cancer.

对吧？

Right?

所以你是在过健康的生活，这才是你真正想要的。

So you're living healthy years, which is what you want.

没错。

Yes.

饮食这部分在这其中占了很大比重。

The nutrition part is a big component of this.

那些人吃的饮食属于所谓的替代性健康饮食模式中前40%的水平。

So those individuals were eating they were in the top 40% of the what's called the alternative healthy eating pattern.

这种饮食模式首先要求每天摄入四到五份水果和蔬菜。

And what that includes is, first and foremost, you have to have four to five servings of fruits and vegetables per day.

那么问题来了，一份蔬菜到底是多少？

So those vegetables what's a serving is the question.

一份蔬菜就是一杯绿叶蔬菜。

A serving was either a cup of leafy greens.

所以你每天得吃四到五份这样的蔬菜。

So you have to have four to five of that.

你可以看到，这里是一个量杯。

And so you can see here, this is a measuring cup.

这就是给那些人标准的一杯分量。

This is a cup for those people Yep.

那个人呢，

That person that's

她正在往里面装满蔬菜。

And she's packing

就是使劲往里塞。

just Packing it.

是的。

Yeah.

装的是最普通的羽衣甘蓝。

Packing it Regular old kale.

这事儿一点都不复杂。

Nothing fancy about it.

直接倒进那个金属量杯里就行。

Right into the one cup metal measuring cup.

羽衣甘蓝。

Kale.

记住，每天得吃够五份，这就是为什么这种方法很高效。

And remember, you gotta get five of these per day, and this is why this is efficient.

我们一直在说高效的问题。

We've been talking about efficient.

我们一直在讨论，怎么做才简单，又能获得最大的回报。

We've been talking about what can we do that's easy, that's gonna give us the biggest bang for our buck.

对我来说， easiest 的方式就是至少喝一杯蔬果昔，这样就能轻松吃够五份蔬菜。

I find it's easiest for me to get five servings of vegetables if I can at least, you know, get a smoothie in.

这就是羽衣甘蓝。

So here's the kale.

这一杯就够了。

That's one cup.

我再加一杯进来。

I'm gonna add another cup here.

这样你就

So you're

已经摄入两份了。

getting two servings in.

我这会儿已经吃了两份。

I'm getting two servings.

我估计这杯里能塞进大概三份羽衣甘蓝。

I'm probably gonna get around three servings of kale into that sniff.

三杯羽衣甘蓝。

Three cups of kale.

所以是三杯羽衣甘蓝。

So three cups of kale.

好了。

There we go.

这样我就可以用沙拉来补足剩下的部分。

And that is and then I can substitute the rest with my salad.

羽衣甘蓝富含叶黄素。

Kale is really high in lutein.

叶黄素能帮助预防黄斑变性。

Lutein is that thing that's gonna prevent your eyes from macular degeneration.

它似乎还能保护大脑。

It also seems to protect the brain.

它能提升认知能力、思维速度和流体智力。

It improves cognitive processing, cognitive speed, fluid intelligence.

这种智力是你一生中积累起来的，即使年纪大了也能继续运用。

That's the kind of intelligence that you've accumulated throughout a lifetime and then can still incorporate when you're older.

这正是我们想要的。

That's what we want.

对吧？

Right?

所以羽衣甘蓝富含这种物质。

So kale has a lot of that.

它还含有镁。

It also has magnesium.

它含有钙。

It has calcium.

它含有维生素K。

It has vitamin k.

它含有许多我们日常饮食中必需的微量营养素。

It's got a lot of these micronutrients that we need to get from our diet.

接下来我喜欢加的是蓝莓。

The next thing I like to add is blueberries.

蓝莓也算在每日水果和蔬菜的摄入量里。

And blueberries are part of that serving size of fruit and vegetables.

一份大约是半杯左右。

And, again, it's about a half a cup as a serving.

所以如果你想要五份，那差不多就是两杯半的蓝莓。

So if you want five servings of that, you're gonna get about two and a half cups of the blueberries.

我也喜欢蓝莓，因为它们富含多酚，特别是叫花青素的一种多酚。

I also like blueberries because they're high in polyphenols, a specific type of polyphenol called anthocyanins.

这些成分已经在随机对照试验中得到了验证。

And those have been shown in randomized placebo controlled studies.

这一点很重要，因为我们之前也说过，安慰剂效应是真实存在的。

That's very important because placebo effect is real as we've talked about.

研究显示，每天吃一杯蓝莓有助于提升认知能力。

But the blueberries have been shown one cup a day to improve cognition.

这很关键。

That's important.

对吧？

Right?

我们都想提升认知能力。

We all wanna improve cognition.

在年轻人身上已经得到了验证。

It's been shown in young adults.

在老年人身上也是如此。

It's shown in older adults.

对于轻度认知衰退的成年人，效果也已被证实。

It's it's been shown in adults with mild cognitive decline.

所以每个人都有充分的理由每天吃至少一杯蓝莓。

So everyone has every reason to try to take at least one cup of blueberries a day.

所以我建议每天吃一杯。

So I'm gonna put one cup.

对的。

Yep.

我们通常用冷冻的，我也更喜欢，因为比新鲜的便宜。

And we use frozen, which I also like because they're cheaper than buying them fresh.

我平时确实喜欢用有机的

And I I do have I do like to usually use organic

对的

Uh-huh.

因为我不想吃太多农药

Because I don't want a a lot of pesticides.

但我还是喜欢用冷冻的，能让奶昔保持冰凉，口感也更好——没人喜欢喝温吞吞的奶昔

But I do like frozen also because it keeps this smoothie cold, and it just gives it a a better like, you don't want your smoothie really warm.

所以我用了两杯

So I got two cups.

两杯蓝莓

Two cups of blueberries.

我倒是放了三杯羽衣甘蓝

I'm actually Three cups of kale

在里面

in there.

我打算放两杯半。

I'm gonna do two and a half cups.

哇哦。

Wow.

明白了。

Okay.

两杯半的蓝莓。

Two and a half cups of blueberries.

我做奶昔从来不加香蕉。

And then one thing I do not add to my smoothie is a banana.

那你为什么不喜欢香蕉呢？

Now why don't you like bananas?

你明明很喜欢香蕉啊。

I mean, you love bananas.

我是很喜欢香蕉。

I love bananas.

香蕉含钾量很高。

They're high in potassium.

吃完能快速补充能量。

They're good to refuel.

我跑步前特别爱吃。

I love to do them before run.

能给我足够的能量，还不容易抽筋。

It gives me enough fuel without cramping.

对吧？

Right?

不过啊，出问题了。

But Uh-oh.

我以前总往奶昔里加香蕉。

I used to put them in my smoothies.

医生。

Doctor.