194. 加里问答集：禁食、高压氧、睡眠、黄连素及其他话题！！

如果我告诉你，你的出生方式可能影响你一生的免疫系统，你会怎么想？今天的节目将全部围绕你们的问题展开。我们将深入探讨出生、睡眠、冷疗法、营养、补充剂，以及一些让人持续生病、疲惫、发炎和停滞不前的最大的健康误区。让我们开始吧。第一个问题，高压氧舱有什么作用？

What if I told you the way you were born could impact your immune system for life? Today's episode is all about your questions. We're going go deep into birth, sleep, cold therapy, nutrition, supplements, and some of the biggest health misconceptions keeping sick, tired, inflamed, and just stuck. Let's get into it. Question one, what does a hyperbaric chamber help with?

嗯，它有很多作用。在医学的一端，比如耳鸣最常见的根本原因是什么？耳鸣有很多原因。首先是，为什么我应该吃草饲肉类？草饲肉类真正有趣的地方在于，间歇性禁食如何影响健康？

Well, does a lot of things. On the one far end of medicine, things like what are the most common root causes of tinnitus? So there's lots of causes for tinnitus. The first thing is if you, why should I eat grass fed meat? Well, what's really interesting about grass fed meat is how can intermittent fasting affect health?

我见过的一些最糟糕的内分泌灾难是，如何提高我的睡眠质量？第一是终极人类。如果我告诉你，你的出生方式可能影响你一生的免疫系统，你会怎么想？你耳朵里的鸣响可能根本不是来自你的耳朵？早上仅仅十五分钟的阳光照射就能完全重置你的大脑和身体？

Some of the worst endocrine disasters I've ever seen were, how can I improve my sleep quality? Number one is Ultimate human. What if I told you the way you were born could impact your immune system for life? That the ringing in your ears might not be coming from your ears at all? That just fifteen minutes of sunlight in the morning could completely reset your brain and your body?

我是你们的主持人，加里·布雷卡，你们正在收听的是《终极人类》播客，我们将解析人类表现、长寿的科学，以及如何在心理、身体和情感上成为精英版本的自己。今天的节目全部围绕你们的问题展开，那些你们从世界各地发来的问题。我们将深入探讨出生、睡眠、冷疗法、营养、补充剂，以及一些让人持续生病、疲惫、发炎和停滞不前的最大的健康误区。在我们开始之前，我想向我的VIP小组致意，因为本期的前五个问题直接来自他们。

I'm your host, Gary Breca, and you're listening to the Ultimate Human podcast where we break down the science of human performance, longevity, and what it takes to become the elite version of yourself mentally, physically, and emotionally. Today's episode is all about your questions. The one you've been sending in from across the world. We're gonna go deep into birth, sleep, cold therapy, nutrition, supplements, and some of the biggest health misconceptions keeping people sick, tired, inflamed, and just stuck. Now, before we jump in, I wanna give a shout out to my VIP group because the first five questions in this episode came straight from them.

每个月我都会进行直播，像这样进行实时问答，只不过它是互动的，是原汁原味的。你可以直接问我任何问题。如果你想参加这些活动，只需点击节目说明中的链接，加入我们的VIP社区。现在让我们开始吧。父母可以通过哪些方式帮助剖腹产婴儿恢复或支持肠道细菌？

Every month I go live and do real time Q and A just like this, except it's interactive, It's raw. And you get to ask me any question directly. If you wanna be a part of those sessions, just head to the link below in the show notes and join us inside the VIP community. And now let's get into it. What are some of the ways parents can help restore or support gut bacteria in C section babies?

我会在节目说明中链接一些优质的益生元和益生菌，这些是婴儿液体益生菌，旨在替代通过产道接种或本应接种的细菌。剖腹产出生的婴儿会错过这部分接种，这往往会导致肠道微生物群紊乱。这些婴儿更容易肠绞痛，有更多的胀气、腹胀、便秘，腹泻也更频繁，而且经常会有更多的绞痛。所以这可能不是消化问题，而是与他们的肠道细菌有关。我会链接一些非常好的婴儿益生菌。

I will link in the show notes below some of the good pre and probiotics that are infantile liquid prebiotics that are meant to replace the bacteria that were inoculated or supposed to be inoculated through the vaginal canal. When you're born through C sections, you miss this part of the inoculation and very often it can lead to a disrupted gut microbiome. These babies are more colicky, they have more gas, they have more bloating, they have more constipation, they get diarrhea more frequently, and very often they have a lot more cramping. So it may not be digestive issues, it may be related to their gut bacteria. So I'll link some really good infantile probiotics.

如果你是那些剖腹产的母亲之一，别担心，你可以安全有效地用一些这些婴儿配方和婴儿初乳配方重新填充你宝宝的肠道。另一个抵消剖腹产影响的好方法是母乳喂养。母乳喂养是你能为孩子做的最无私的事情之一，长期母乳喂养的后果是巨大的。所以如果你有机会母乳喂养你的宝宝，这始终是首选的方式。耳鸣最常见的根本原因是什么，以及如何识别触发因素？

If you're one of those mothers that had a C section, don't worry, you can repopulate your baby's gut safely and effectively with some of these infantile formulas and some of the infantile colostrum formulas. Another really good way to offset the C section is to breastfeed. Breastfeeding is one of the most selfless things that you can do for your child, and the consequences of breastfeeding over a prolonged period of time are tremendous. So if you have a chance to breastfeed your baby, that's always the preferred way to go. What are the most common root causes of tinnitus and how can someone identify their trigger?

耳鸣有很多原因。首先，如果你去看耳鼻喉科医生，他们会检查你的耳朵结构。他们会检查你的鼓膜。他们会检查耳朵里的小骨头，也就是锤骨、砧骨和镫骨，看看是否有任何异常或创伤。然后他们会检查你耳朵的圆柱区域，看看里面的纤毛或圆柱锥是否有损伤。

So there's lots of causes for tinnitus. The first thing is if you go to an ENT, an ear, nose, and throat doctor, and they do an examination of your ear, they're gonna look at the structure of your ear. You're going look at your tympanic membrane. They're going to look at the little bones in the ear, what's called the hammer, the anvil, and the stirrup or the malleus, the incus, and the stapes to see if there's any anomalies there, if there's been any trauma to that. And then they're going to look at the cylindrical areas of your ear and look at the cilia, the hairs, or the cylindrical cones inside of your ear to see if there's any damage.

大多数情况下，当你因创伤而耳鸣时，你知道是什么引起的。比如耳边有枪声或响亮的鞭炮声，或者你实际上受到了头部创伤，或者你长期暴露在嘈杂的音乐中，比如你是DJ，或者你处在一个有很多刺耳噪音的环境中。但很多人会莫名其妙地出现耳鸣。记住，声音实际上不是由来自体外的运动产生的。它们是在大脑内部转化为电信号的。

Most of the time when you have tinnitus from trauma, you know what's causing it. It was like a gunshot went off next to your ear or a loud firecracker, or you actually received head trauma, or you have prolonged exposure to loud music, you're a DJ, or you're in an environment where there's a lot of cacophonistic noise. But a lot of people will develop tinnitus seemingly out of nowhere. Remember, sounds are actually not created by the motion coming from outside the body. They are converted to electrical signals inside of the brain.

所以声波被转化为电波。这种转换发生在大脑内部，而不是在身体的生理结构区域，也就是说不在你的鼓膜、耳朵的骨头或耳蜗中，而是在大脑的灰质中。这就是耳鸣可能出现问题的地方。炎症、神经炎症状况、病毒、处于交感神经状态（战斗或逃跑状态）、过量的儿茶酚胺，这些都可能导致耳鸣，而且它们被严重忽视了。如果你是一个长期遭受耳鸣困扰的人，并且已经对你的耳朵进行了结构检查，他们说没有问题，你的听力正常，但你耳朵里还是有噪音，你可能想研究一些现在可用的新技术。

So a sound wave is converted to an electrical wave. And this conversion happens inside of the brain, not in the areas of the structure, the physiological areas of the body, meaning not in your tympanic membrane, not in the bones of the ear or the cochlea of the ear, but actually inside the gray matter of the brain. This is where tinnitus can go wrong. Inflammation, neuroinflammatory conditions, viruses, being stuck in a sympathetic state, a state of fight or flight, excess catecholamines, these can all cause tinnitus and they're dramatically overlooked. If you're somebody that's actually suffered from chronic tinnitus and you've already had your ears structurally examined and they said there's nothing wrong with you, your hearing is fine, but you still have noises in your ears, you may want to investigate some of the newer technologies that are now becoming available.

其中一些是用于耳朵的红光治疗激光。迈阿密有个叫Sentner Wellness的地方配备了这种高功率激光设备。你甚至可以买到红光项链——这些宽塑料项链环绕颈部，内置的耳塞装置不仅发射红光，更是专门设计的高强度红光激光，旨在减少大脑特定区域的炎症级联反应，那里可能因儿茶酚胺滞留导致过度刺激，在没有实际声源时产生耳鸣感知。治疗耳鸣更有效的方法还包括定期进行神经舒缓活动，如呼吸练习、瑜伽、冥想等，这些都能向身体传递可以休息消化的信号。

Some of those are red light therapy lasers for your ears. A place in Miami called Sentner Wellness that has one of these powerful lasers. You can actually get red light necklaces. These are plastic wide necklaces that go around the neck and they actually have inserts that go into the ears that are not just red light, they're powerful red light lasers that are designed to reduce the inflammatory cascade inside that area of the brain where you can get trapped catecholamines causing overstimulation and the perception of a sound when you actually don't have a sound. One of the better ways to treat tinnitus is to also engage in regular nerve calming activities, breath work, yoga, meditation, those things that tell your body it's okay to rest and digest.

如果你曾经历过被激烈对抗的创伤事件，比如遭遇过后或险些发生车祸后，明明没有头部撞击或脑损伤，耳朵却出现鸣响——这种耳鸣并非由结构异常引起，而是神经系统被困在错误状态（战斗或逃跑的交感状态，而非休息消化的副交感状态）所致。任何能安抚神经系统的措施都能缓解此类耳鸣。那么小檗碱有什么好处呢？

If you've ever been in a traumatic experience where you've been confronted aggressively, and then after that confrontation is over, or you were in a near car accident, and after that event has ended, you have a ringing sound in your ears and you know there was no trauma, there was no contact made to your brain or to your cranium, but you have this ringing. That's the type of ringing that is not caused by structural anomalies that's actually caused by your nervous system being trapped in the wrong state. Fight or flight, which we call sympathetic versus rest and digest, which we call parasympathetic. So anything that calms the nervous system can calm tinnitus. What are the benefits of berberine?

哇，我今天刚给一位VIP客户发送了三份研究资料。我会把链接放在下方节目备注里。小檗碱的作用类似二甲双胍（格华止），后者是医生开给糖尿病患者控制血糖的药物。而小檗碱是一种植物根茎提取物。

Wow, I actually just sent out three studies today to a VIP client of mine. So I will link those in the show notes below. So berberine acts like a glucophage, like metformin. Metformin's a glucophage that they give to diabetics to control their blood sugar. Berberine is a root.

它对于改善胰岛素敏感性和控制血糖也极其有效。查看体检报告时，若要评估血糖控制情况，你需要关注三四个指标：葡萄糖值、糖化血红蛋白A1C（反映三个月平均血糖水平），以及胰岛素（胰腺分泌的用于调节血糖的激素）。多项临床对照试验表明，小檗碱的疗效优于处方药二甲双胍。因此我强烈推荐小檗碱，尤其适合需要调控血糖的人群——它能显著提升胰岛素敏感性，对血糖水平也有积极影响。

It's also very, very good for improving insulin sensitivity and controlling blood sugar. So if you were to look on your labs, there are three or four things you want to look at if you're looking at your blood sugar control, glucose, hemoglobin A1C, which is the three month average of your blood sugar, and then something called insulin, which is the response to blood sugar that your body is doing in the pancreas producing a hormone to help lower your blood sugar levels. So berberine in several side by side clinical trials outperformed metformin, which is a prescription and a glucophage. So I'm a huge fan of berberine, especially for people that are trying to control their blood sugar. It, has a positive effect on insulin sensitivity, has a positive effect on blood sugar.

每日随餐服用最多三次即可。如果你正受血糖问题困扰，小檗碱绝对值得考虑的补充剂。关于晨间阳光照射时长？8-12分钟足矣。记住：必须身处户外，隔着窗户无效。

You can take it with meals up to three times a day. And if you're one of those people that are struggling with blood sugar, berberine is absolutely a supplement that you should consider. How long should I get morning sunlight? Eight to twelve minutes is all you need. Remember, it's important to be outside of your windows.

当我们提到自然光时，最好是让阳光接触你的皮肤，即使外面很冷，你也能从太阳中获取有益的蓝光——不是手机发出的那种蓝光，而是来自太阳的有益蓝光。你会获得各种对皮质醇和褪黑激素非常有益的红外线及近红外光谱。还有红光，对皮肤、胶原蛋白、弹性蛋白和纤维蛋白都有好处。不要害怕阳光。如果你担心UVA和UVB射线，只需在一天的前四十五分钟外出，也就是所谓的晨光时分。

When we say natural light, preferably contacting your skin, even if it's cold outside, you are going to get beneficial blue rays from the sun, not the kind of blue light that comes from your phone, but beneficial blue rays from the sun. You get all kinds of infrared and near infrared spectrums that are very, very good for cortisol and melatonin. You also get the red light, which is beneficial for your skin, collagen, elastin, and fibrin. Let's not fear the sun. If you're worried about UVA and UVB rays, just go out in the first forty five minutes of the day, what's called first light.

一天中的那个时段没有UVA或UVB。如果你真的想养成一个非常好的睡眠习惯或晨光习惯，只需确保醒后三十分钟内，面向太阳外出八到十二分钟，让自然光进入你的眼睛。如果你生活在加拿大或中西部，冬天多雾阴沉，只要在晨光时分外出，仍能透过云层获得这种光线。好了，为什么我应该吃草饲肉？

There's no UVA or UVB at that time of the day. If you really want to get in a really, really good sleep habit or morning sunlight habit, just make sure that within thirty minutes of waking, you get outside for eight to twelve minutes facing the sun, allow natural light to get into your eyes. If you're one of those people who lives in Canada or the Midwest where it gets, you know, foggy and dreary in the wintertime, you will still get this light through the clouds if you get out in morning sun. All right. Why should I eat grass fed meat?

草饲肉的有趣之处在于，你要追求的是草饲且草养的肉，就像追求散养的鸡和蛋一样。草饲肉意味着牛以草为食，而且不仅是草，还包括田野中各种不同的草本植物和叶子。当牛吃它们本该吃的食物，而不是加工谷物、高果糖玉米糖浆、豆粕以及高度加工的小麦和谷物时，肉中的omega-3与omega脂肪酸比例会发生变化。

Well, what's really interesting about grass fed meat is grass fed, grass finished is what you want to be after. Just like pasture raised is what you're after in chickens and eggs. Grass fed meat means that the cow is feeding on the grasses. And it's not just grass, it's all the different cloves, all the different types of foliage that are out in a field. When a cow eats what it's meant to eat and it doesn't eat processed grains, high fructose corn syrup, soy meal, and highly, highly processed wheats and grains, then the omega-three to omega fatty acid ratio inside the meat changes.

目前，omega-3与omega-6脂肪酸的比例严重失衡。与商业化饲养的牛相比，草饲且草养的牛往往使用更少的抗生素、类固醇和疫苗。在商业化饲养场，目标是以最快速度增肥并尽早屠宰。草饲牛可能四到六岁，而传统饲养场生产的牛可能只有两到三岁。因此，草饲肉更为成熟。

You know, right now the ratio of these omega-three to omega-six fatty acids are way out of balance. We also have a tendency to have less antibiotics, less steroids, and less vaccinations in cattle that are grass fed and grass finished versus those that are commercially raised. And in commercial feedlots, the whole idea is fat as fast as you can and slaughter as early as you can. A grass fed cow might be four to six years old, whereas a traditionally raised, you know, produced cow in a feedlot might only be two to three years old. So meat is more mature.

它依然有美味的大理石纹脂肪，价格可能略高一些，不过我注意到草饲肉的价格正在下降。所以，如果你在看标签并真正追求食物的营养密度，选择那些能分泌大量GLP-1（著名的Ozempic、Wagovy、Mounjaro成分）的食物——实际上，我们的肠道就能产生它。

It still has the delicious marbling. It may be ever so slightly more expensive. Although I noticed that grass fed meat prices are coming down. So if you're looking at labels and you really want nutrient density in your food, something that's gonna secrete a lot of GLP-one, the famous Ozempic, Wagovy, Mounjaro. We actually make it right here in our gut.

这是针对营养密度做出的选择。草饲肉类的营养成分更优。最好的鸡蛋类型是什么？放养蛋、自由放养蛋。这些是你需要留意的关键词，但‘牧场放养’才是真正需要关注的核心标签。

You make that in response to nutrient density. So grass fed meat has a better nutrient profile. What are the best types of eggs? Pasture raised, free range. These are words you want to look for, of course, but the word pasture raised is the real trigger that you want to look for.

最近我读到一些令人不安的报道——虽然尚未亲自核实真实性——某些标榜‘牧场放养’的鸡蛋可能名不副实。我会在下方推荐几个我信任的品牌（无利益相关），选购时请认准有机、牧场放养和自由放养这些蛋盒上的关键标识。

Now, recently I've read some unfortunate articles. I don't know how true they are. I haven't actually dug into them personally, but I've read some unfortunate articles about some of the eggs that are labeled as pasture raised are not actually pasture raised. So if you'd like, I'll link a couple of brands that, I like below, have no affiliation with them, but we want to look for things like organic, pasture raised, and free range. Those are buzzwords that you want to look for on your egg cartons.

高压氧舱有什么功效？它的应用非常广泛。在医疗领域，可治疗糖尿病足溃疡、烧伤、慢性周围神经病变等因组织缺氧导致的病理状况。

What does a hyperbaric chamber help with? Okay. Wow. Well, it does a lot of things. On the one far end of medicine, things like diabetic ulcers, burns, chronic peripheral neuropathy where certain tissues are pathological because they're deprived of oxygen.

高压氧舱最初是为治疗减压病（潜水员上浮过快导致关节内气体膨胀）设计的。但对大众而言，其流行源于能增加线粒体密度——线粒体作为细胞能量工厂，通过产生ATP为人体供能，并将氧气输送到缺氧组织。

This is where hyperbaric chambers were originally designed along with curing something called the bends, which is when divers come up to the surface too quickly and gas expands inside of their joints, nitric oxide specifically. When nitrogen actually expands, the gas bubble expands too fast and causes a lot of pain. But for generalized use, meaning for the general public, why they are becoming so popular is that there's a lot of science around increasing the density of mitochondria. Mitochondria are the powerhouse of your cells. They're the battery of the cell.

我们体内细如发丝的毛细血管（占循环系统70%的微血管）为眼球后部、大脑、肝脏等重要器官供血。高压氧能大幅提升这些区域的氧含量，不仅是保健手段，还可能通过改善缺氧组织的供氧来延长寿命。分享个实用技巧：

They make something called ATP, which is what powers human beings, delivering oxygen to tissues that may not be getting a lot of oxygen. So those fine little capillaries in your body that are a fraction of the human hair, about 70% of your circulatory system, which is what we call microvascular. So those vessels serve critical areas of our body, like the back of our eye, our brain, our liver, our lungs, our pancreas, our kidneys. So getting floods of oxygen into those areas is an excellent way to not only maintain a healthy lifestyle, but possibly even extend your life because you're getting oxygen to tissues that might not otherwise be getting oxygen. Here's a quick tip that I've learned.

高压氧舱分两种：家用软舱（需处方，1.3个大气压）和硬舱（相当于33英尺深潜压力）。后者对认知障碍、自闭症、脑外伤等神经炎症性疾病效果更显著。

Not all hyperbarics are the same. There are home hyperbarics you can get through prescription, which are soft chambers. They go to about 1.3 atmospheres, have plenty of benefits. Then there are hard shell chambers that actually do deeper dives that would equate to a 33 foot scuba dive, doubling the atmospheric pressure. Those seem to be better for cognitive dysfunction, neuroinflammatory conditions, things like autism, any kind of traumatic brain injury or concussive injuries.

现有大量研究证实高压氧对这些病症的显著疗效。注意：非医疗机构使用的舱体不应采用纯氧——压缩环境空气达到两倍大气压即可，因为常态空气含21.1%氧气，经高压舱处理可使血液氧含量翻倍。

There's quite a few studies out now that show dramatic effects with hyperbaric in those different scenarios. Remember hyperbaric does not have to have 100% oxygen. 100% oxygen chambers should only be used in a medical facility like a hospital under the direct supervision of somebody that's trained in hyperbaric medicine. They are not toys. They can be very, very dangerous.

若考虑家用或医生建议高压氧治疗，只需使用压缩环境空气。切记纯氧舱必须在专业医疗监管下使用，非玩具，具有极高危险性。接下来谈谈间歇性断食对健康的影响？

You want to get hyperbarics if you're thinking of getting one for your home or your doctor's thinking of prescribing hyperbaric therapy, it's fine to just use ambient air that is compressed at twice the atmospheric pressure. Remember, the air that you're breathing is 21.1% oxygen. By using a hyperbaric chamber, you double that amount of oxygen that's going into the bloodstream. Okay. So how can intermittent fasting affect health?

间歇性断食可能极有益也可能极有害——需个体化判断。我们诊所见过最严重的内分泌失调案例，就是采用极短进食窗口的年轻经期女性。判断标准在于血糖指标：若糖化血红蛋白低于5.2，则不适合断食。

It can be very good for you or it can be very bad for you. Here's one of those things that one size doesn't fit all. Some of the worst endocrine disasters I've ever seen in our clinic system were young menstruating females that ate in a very narrow feeding window. So here's how you decide if intermittent fasting is good for you. When you get a blood test and you look at your glycemic profile, glucose, insulin, and hemoglobin A1C, if you have a low hemoglobin A1C, below 5.2, you are not a candidate for intermittent fasting.

原理在于：低血糖状态下长时间禁食，脑垂体会判定为饥荒状态，从而抑制新陈代谢——降低甲状腺刺激激素分泌，减缓甲状腺功能。

And the reason is this, because your blood sugar is already low. And so if you have prolonged low blood sugar and you go a long period of time without eating, your pituitary will perceive that low caloric intake as starvation. It will begin to throttle back your metabolism. So the pituitary will begin to decrease its stimulation of the thyroid. It will drop thyroid stimulating hormone.

这会减少甲状腺激素T4及后续T3的分泌，导致新陈代谢开始放缓，从而更容易增重。记住，垂体（尤其是女性）在调节月经周期，它决定着你处于卵泡期、排卵期还是黄体期。

It will reduce the production of thyroid hormones, T4 and subsequently T3. So your metabolism will begin to slow. So it makes it easier to gain weight. Remember the pituitary, especially in females, is regulating your menstrual cycle. It's determining whether or not your follicular, ovulation, or luteal.

当垂体将低血糖误判为饥饿状态并抑制新陈代谢时，也可能打乱女性月经周期。若你的血糖值偏高（5.5以上、5.6，或处于糖尿病前期5.7-6.0之间，6.4即为糖尿病），间歇性断食可能改变你的人生——因为胰岛素抵抗状态下，断食能提升胰岛素敏感性。建议从12小时进食/12小时断食开始，逐步缩短进食窗口至8小时。

Anytime that the pituitary is perceiving low blood sugar as starvation and throttling back to metabolism, it can also throw off a woman's menstrual cycle. So if you have high blood sugar, 5.5 or higher, 5.6, or you're prediabetic, 5.7, eight, all the way to six point zero. 6.4 is where you become diabetic. If you're in that range, intermittent fasting can be life changing for you because you have insulin resistance and intermittent fasting will help improve your insulin sensitivity. Start with twelve hours of eating and twelve hours of fasting and slowly decrease the window to eight hours of eating and the balance of the time fasting.

如何提升睡眠质量（而非时长）？第一，固定就寝时间——这对许多人很难。建议设置睡前15分钟闹钟，培养规律入睡习惯。

All right, how can I improve my sleep quality? So you're not asking about sleep duration, you're asking about sleep quality. Number one is consistent bedtime. I know that's tough for a lot of people. Set an alarm fifteen minutes before you wanna go to bed, start getting really good at going to sleep.

我们总设起床闹钟，却从不设就寝提醒。第二，接触晨光——这是全球最被低估的免费助眠技巧，人们尚未充分认识其价值。

Most of us set alarms to wake up. We never set alarms to go to bed. Number two, get morning sunlight. This is the most underrated sleep hack on the planet because it is free and it's easy to access. People don't give it the just amount of credence that it deserves.

醒后30分钟内接触晨光、晨间补水、黑暗环境睡眠、低温卧室、以及使用全棉全面罩眼罩（覆盖额头至脸颊）都能提升睡眠质量。若夜间思绪纷飞难以入眠，可尝试苏糖酸镁。晨光为何有效？因为晨光本身就是良药。

So getting morning sunlight in the first thirty minutes of waking, staying hydrated in the morning, sleeping in a dark room, sleeping in a cold room, and investing in a few dollar all cotton full face eye mask, meaning it goes all the way from the top of your face down onto your cheeks, wrap it around your head. Those are great ways to improve your sleep quality. If you're somebody that ruminates at night and has a hard time falling asleep because you're thinking, try magnesium threonate. Why does morning sunlight improve sleep? Because morning sunlight is medicine.

晨光含有特定波长蓝光，能刺激清醒激素皮质醇、抑制睡眠激素褪黑素，重置生物钟。若本期内容点燃了你的热情，请付诸行动：更换鱼油、调整光照、为孩子补充肠道益生菌、明晨尝试冷水浴。

Morning sunlight is specific wavelengths of light designed to reset your circadian clock. You get certain wavelengths of blue light, which stimulate cortisol, the waking hormone, suppress melatonin, the sleeping hormone, and tell your body it's time to wake up. So if today's episode lit a fire in you, don't let that fire go out. Take what you've learned and go do something with it. Swap out your fish oil, change your light exposure, get your child the gut support that they need, step into cold water tomorrow morning.

你的身体在倾听每个行为细节，微小改变终将累积。若想告别健康猜测，获取真实体内数据，欢迎加入我的VIP社群——每月深度研讨、实时答疑，我将分享其他平台从未披露的原始科研内容。你生而不凡，注定成为终极人类。

Your biology is listening to your behavior and every small change adds up. If you wanna stop guessing with your health and start getting real data driven answers to what's going on inside your body, come join my VIP group. We do monthly deep dives, live Q and A sessions, and this is where I share the uncensored, unfiltered, behind the scenes science that I don't post anywhere else. You were never meant to be average. You were meant to be the ultimate human.

我是Gary Breca，感谢收听。下次再见，记住：这一切都是科学。

I'm Gary Breca. Thank you for tuning in. I'll see you next time. And until then, it's just science.