排毒、毒素与净化：科学与骗局

他们的身体系统可能

their system maybe,

对，是的。

but Yes.

这跟你身体消化食物的过程是不一样的。

That's different than your body does break that food down.

食物不会在里面待太久，希望如此。

Like, it's not in there long Hopefully

排便

enough you're to having

排便。

a bowel movement.

你在排便。

You're having a bowel movement.

如果你排不出来，那可能会有问题。

If you're not, that could be a problem.

对。

Yeah.

如果食物在你体内堆积了好几周，那可不是什么好事。

If your food is sitting inside of you for weeks, not great.

在阿育吠陀传统里，有个叫‘潘查卡尔玛’的五步排毒法，你得喝酥油，进行催吐、灌肠，甚至用水蛭放血，这听起来简直像……

Ayurvedic tradition, there was the Pancha Karma, which is this five step detox where you would drink ghee, engage in therapeutic vomiting, enemas and bloodletting with leeches, which is like a

真的吗？为什么

real Why does

是不是最后总得回到放血这一步？

it always come back to bloodletting?

老兄，人类就喜欢把身体里那些软乎乎的东西放出来。

Dude, humans love to let their squishy stuff out.

听这档播客我学到一点，就是历史上我们对体液这事儿特别坦然。

There's one thing I've learned from this podcast, it's like historically, we were extremely comfortable with our fluids.

连美洲原住民在禁食和寻求幻象之前，也会用汗屋来净化身心。

Even native Americans would use sweat lodges for spiritual and physical cleansing before fasting and vision quests.

但关键区别在于，这些古老的实践真正融入了精神和身体的仪式中。

But the key difference here is that a lot of these ancient practices were genuinely integrated into spiritual and physical rituals.

它们是基于社区的，而不是为了盈利，这让我觉得和今天看到的情况有本质不同。

They were community based and not sold for profit which makes them I think materially different than what we're seeing today.

现代版本完全剥离了原有的背景，把这些精神传统包装成一种生活方式产品，再卖给你，价格89.99美元，外加运费。

The modern version of this really strips context and repackages these spiritual traditions as a lifestyle product and then sells them back to you for $89.99 plus shipping.

这已经算便宜了。

That's cheap.

没错。

Right.

你还会觉得，这简直划算。

You're like, that's a deal.

那这些做法是什么时候从精神层面转向医学化的呢？

So when did it become a more of a medical thing versus like the spiritual idea?

是的。

Yeah.

你知道吧，古希腊那时候，大概公元前400年左右，流行四体液学说，对吧？

So, you know, back in ancient Greece, we're thinking around 400 BCE with the four humors theory, right?

那时候认为人体有血液、黏液、黄胆汁和黑胆汁这四种体液。

We had blood, phlegm, yellow bile and black bile.

古人可真喜欢谈体液这回事。

We love our fluids.

健康就被看作是这四种体液保持平衡的状态。

Health was believed to be defined by a balance of all of these humors.

任何疾病，都被认为是体液失衡造成的。

Any illness was an imbalance.

治疗方法呢？挑一种体液，想办法把它排出去。

The solution, pick one of those fluids and get it out of you.

所以很多疗法都离不开放血、催吐、泻药，有时候一次就诊全用上，想想都够呛。

So that's why so many of these treatments involved bloodletting, induced vomiting, laxatives, sometimes all three in one appointment which That sounds rough.

是啊。

Yeah.

这些方法我都不喜欢。

I don't like any of these things.

对，我

No, I

我知道。

know.

我知道。

I know.

我还是喜欢体内的那些体液。

I like the fluids in me.

那你选哪一个呢？

What would you choose

从这些里面？

out of this?

去他的玛丽。

Fuck Mary.

放血、泻药、催吐。

Bloodletting, laxatives, vomiting.

这种理论整整延续了两千多年。

And this theory persisted for two thousand plus years.

这比基督教的历史还要长。

That's literally longer than Christianity has existed.

莫扎特很可能在1791年因医生放血过多而丧命，当时他们想用这方法治他的病。

Mozart actually most likely died from being bled to death by his doctors trying to treat his illness in 1791.

明白了。

Okay.

接下来是来自未来的佐伊给你补充个事实。

Quick fact check from future Zoey here.

莫扎特的死因至今仍有争议。

Mozart's cause of death is actually still debated.

可能是风湿热、肾病，或者链球菌引起的咽喉感染。

It could have been rheumatic fever, kidney disease, that strep throat infection.

但我们知道的是，在他生命的最后几天，医生反复给他放血，这肯定没有帮助。

But what we do know is that his doctors bled him repeatedly in his final days and that definitely did not help.

好了，我们再回到过去。

Anyway, back to the past.

真的吗？

Wow.

我之前都不知道。

I didn't know that.

是的。

Yep.

明白了。

Okay.

所以你是说，人们真的会因为这些排毒方法丧命？

So people died from these detoxes is what you're telling me?

当然了。

Oh yeah.

乔治·华盛顿也是死于一种早期版本的排毒疗法。

George Washington also died from like the early version of a detox.

1799年12月，乔治·华盛顿早上醒来时喉咙痛，可能是链球菌感染或会厌炎。

In December 1799, George Washington woke up with a sore throat which was probably a strep throat or epiglottis.

三位医生立刻赶到，一到现场就马上开始放血。

Three physicians immediately arrived and their first thing to do on the scene was to start bloodletting.

当然了。

Of course.

没错。

Yes.

这些医生在不到24小时的时间里，放掉了乔治将近五品脱的血。

So these doctors drained poor old George of about five pints of blood in less than twenty four hours.

天哪。

Oh my gosh.

人身上总共也就十品脱左右的血，他们直接抽走了一半给乔治。

That is, shewins tend to have like 10 pints of blood, so they just took half of George Washington out of him.

他们还给他用了泻药，让他用醋和糖蜜漱口，并在喉咙上敷了发疱剂。

They also gave him laxatives, made him gargle vinegar and molasses, and applied blistering agents to his throat.

天哪。

Oh my gosh.

这也太离谱了。

That's crazy.

死得也太惨了，真是可怜。

Such a tough way to go dude.

而且这人还戴着假牙。

Also the guy's got wooden teeth.

总之，乔治·华盛顿确实在那天晚上去世了，几乎可以肯定是因为治疗不当，而不是喉咙痛本身。

So anyway, George Washington did in fact die that night, almost certainly from the treatment and not the sore throat.

当时在场的一位医生甚至想在他气管上开个洞，那可是没打麻药的气管切开术。

One doctor actually that was there wanted to cut a hold in the cut a hole in his windpipe, which is like an unanesthetized tracheotomy.

幸运的是，其他医生否决了这个提议，但这也说明，哪怕是一个时代最顶尖的医学专家，有时也会被自己的科学理念带偏了方向。

Luckily he was outvoted by the other other medical professionals, but I think that this goes to show that even sometimes the best medical minds of any particular era can can get a little carried away with their ideas around particular visions of science.

那医学什么时候才终于摆脱了这些做法？

So medicine finally moved away from this when?

说实话，其实没多久以前的事。

Honestly, like not that long ago.

哦，原来如此。

Oh, okay.

大概十九世纪三十年代开始，人们才慢慢产生怀疑，但放血疗法还是继续了好几十年。

So, you know, around the eighteen thirties, we did start to see some level of skepticism emerge but bloodletting still continued for decades.

惯性这东西，真是要命。

Momentum is a hell of a drug.

十九世纪末到二十世纪初，又冒出一个特别糟糕的理论，叫自体中毒。

In the late eighteen hundreds to early nineteen hundreds, there was this new terrible theory that emerged called auto intoxication.

这个理论说，你的肠道简直就是个大粪坑，从内部毒害你，引发所有疾病。

The idea here was that your intestines are basically a cesspool poisoning you from within causing all disease.

说白了，这跟古埃及人说肠道像烂水果盘子的想法，也没差多少。

So honestly not that dissimilar from the Egyptian idea of your bowels being a rotted out fruit bowl.

这导致人们动手术切除健康的结肠，每天服用泻药，或者进行极端的灌肠疗法。

And this led to people surgically removing perfectly healthy colons, taking having daily laxative routines or extreme enema protocols.

我没想到

I don't

不知道你是不是真想知道什么是极端灌肠疗法，好吧。

know if I know what I wanna know what an extreme enema protocol Okay.

本来我不想提这个，但你既然说到这儿了，我倒是找到一些维多利亚时代肛门风箱的可怕图片，就是那种像大卡通手风琴一样的东西，原本是用来给狗扇风的。

This was something I was not planning on bringing up, now that you bring it up, I found some crazy images of these Victorian ass bellows, you know, like the big cartoon accordion looking thing you use to like Yo, fan a dog.

还有那种能插进肛门里的版本。

They have ones that go in your butt.

对。

Yes.

天啊。

Oh my God.

真庆幸我出生在十九世纪五十年代的英国之前。

I am so glad I didn't have an upset tummy in eighteen fifties England.

节目好友约翰·哈维·凯洛格，就是那个发明玉米片、反对自慰的人，还经营着巴特尔克里克疗养院——天啊，想象一下，居然让一个偏执狂去管一家医疗机构。

Friend of the show, John Harvey Kellogg, the Corn Flakes anti masturbation guy who ran the Battle Creek Sanitarium which like, oh my God, imagine appointing a serial magnate to just like run a healthcare center.

我的天。

My god.

说实话，这听起来还挺像2025年的风格，也许我真不该抱怨。

Honestly, like that actually sounds pretty fairly 2025, so maybe I shouldn't complain.

他过去常给病人开酸奶灌肠，还有十五夸脱的水灌肠。

But he used to prescribe yogurt enemas and 15 quart water enemas to his patients.

他还特别推崇极端饮食限制，极度反对自慰，也热衷于优生学。

He was also big on extreme diet restrictions, really not big on masturbation, also was into eugenics.

再说一遍，这节目里这么多饮食专家，个个都痴迷优生学，这真该让人反思：我们为什么这么执着于控制他人和身体？

Again, the amount of diet advocates on this show, they're also super into eugenics, I think should lead people to question everything that underpins our desire to control people and bodies.

人们会在他的疗养院住上几周，每天接受好几次灌肠，只能吃特定的食物，包括玉米片。

People would stay at his sanatorium for weeks, get multiple daily enemas and only eat specific foods, also including cornflakes.

到了二三十年代，真正的科学终于跟上了，开始说：这完全是胡扯。

By the 1920s to 30s, some actual science started to really catch up and was like, hey, this is complete bullshit.

而这种理论真正被主流医学抛弃，也不过就是一百年前的事。

And the theory tended to be abandoned by mainstream medicine really only about a hundred years ago.

但我突然想到，它真的被抛弃了吗？

But then I'm like, has it been abandoned?

因为这让我想起那个苹果醋纪录片，那个女孩去的地方，做咖啡灌肠，吃特定的食物。

Because then it reminds me of the apple cider vinegar docu series thing where the girl goes to that place and does like the coffee enemas and eats certain foods.

简直一模一样。

It's like the exact same thing.

对，就是这样。

Yeah, exactly.

我觉得节目里另一个主题是，很多这类荒唐的想法从来都没有彻底消失。

And I think that another theme of the show is that a lot of these bad ideas never fully die.

它们只是休眠了，或者在替代医学圈子里悄悄进化，等着合适的时机卷土重来。

They just hibernate or evolve in alternate medicine communities waiting for the right cultural moment.

所以回到上世纪七十年代，我们看到了一场完美的风暴。

So looking to the nineteen seventies, we saw this perfect storm.

环保运动兴起，人们对真实环境毒素的警惕也提高了。

The environmental movement and the heightened awareness of like actual environmental toxins came onto the scene.

那时候还发生了水门事件。

There was Watergate.

因为人们必须知道自己的总统是不是个骗子。

Because people have got to know whether or not their president's a crook.

我不是骗子。

Well, I'm not a crook.

这在人们心中种下了对体制的不信任，同时嬉皮士文化和回归土地运动也爆发了。

Sort of instilled in people a mistrust of institutions and there was the explosion of hippie culture in the back to the land movement.

人们开始对清洁饮食、天然食品和健康食品产生浓厚兴趣。

Of people really becoming interested in clean eating, natural foods and healthy foods.

当时的逻辑是：如果大企业正在毒害地球，那它们肯定也在毒害我们的身体——这听起来很直观，但并不科学。

And the logic was that if corporations are poisoning the planet then they must be poisoning our bodies too, which is intuitive but not scientific.

这再次说明，作为文化，我们面对这种系统性问题时，总想着公司100%在污染空气和水源，可我们解决问题的方式，居然是往屁股里灌咖啡。

And again, it just sort of shows this way that we look at as a culture, we tend to look at these big systemic issues like companies are a 100% are poisoning the air and water, but the way we deal with it is by putting coffee in our butts, I guess.

因为我觉得，这总比去投票来得简单。

Because I guess that's easier than voting.

我宁可去投票，也不愿让那些东西进身体里。

I'll vote any day rather than get stuff in my butt.

替代医学开始给各种东西重新包装。

An alternative medicine started to rebrand everything.

排毒变成了果汁断食。

Ting became a juice cleanse.

结肠净化变成了结肠水疗，其实根本就是一回事，不过是文字游戏罢了。

Colonix became colon hydrotherapy and it's really just the same it's a linguistic sleight of hand.

换个时髦或不同的名字，就能给它披上一层科学可信的外衣。

It's the same thing with a fancy or a different name and it can sometimes give things this legitimate sciency sheen.

到了九十年代，特别是奥普拉和欧兹医生出现后，名人代言和健康博客迅速兴起，‘大师清肠法’也 mainstream 了。

Looking to the nineteen nineties and to the February, Oprah, Doctor Oz, there are all these celebrity endorsements, wellness blogs really came onto the scene and the Master Cleanse goes mainstream.

谢谢你，碧昂丝，我想。

Thanks Beyonce, I guess.

到了2010年代，社交媒体彻底点燃了这股风潮，加上网红经济和联盟链接的兴起，‘生物链接’、‘纯净饮食’运动、Instagram的审美风格，还有那些被刻意包装成可爱又有趣、让人忍不住拍照发朋友圈的果汁断食，全都火了。

And then in the 2010, social media really fanned these flames and with the influencer economy and the rise of affiliate links, link in bio, the clean eating movement and Instagram aesthetics and juice cleanses really being consciously branded as this thing that is cute and fun and you like wanna take a picture of it and put it in your grid.

现在，这个产业规模已经达到了六万三千亿美元，我觉得这恰恰反映了这样一个完美的时机——尤其是‘让美国再次健康起来’这一运动兴起后，我们确实又开始认真关注环境问题。

Now we have that $6,300,000,000,000 industry and I think that that is just again sort of shows this perfect moment and I think particularly with the rise of the make America healthy again movement where we are again seeing some really valid attention being paid to environmental concerns.

但不幸的是，当这些议题被一些别有用心的人扭曲解读后，最后传出来的就只剩一句：别吃加工食品。

But unfortunately, when it gets refracted through some really bad faith argumentation, it comes out the other side just and don't eat processed foods.

对。

Yep.

这正是他们传递的信息。

That's the that's the messaging.

没错。

Yeah.

那这里面是不是有什么深层的心理机制在起作用？

So is there underlying psychology here that's going on or?

是的，主要有三个心理驱动力：道德感，也就是认为某些食物天生就是好的。

Yeah, so there's three main psychological drivers here morality, the idea that some foods are inherently good.

有些食物天生就是坏的，纯净的、不纯净的，健康的、不健康的，把一切都简化成二元对立。

Some foods are inherently bad, pure, impure, healthy, unhealthy, just making everything a binary.

那种掌控感，当你明明没法阻止企业往河里排化学物质的时候。

The idea of controller agency when you feel like you can't necessarily control if companies are dumping chemicals into rivers.

你至少能控制自己吃进去的东西，我想，也能控制嘴巴里进什么。

You can control what goes in your butt, I guess, and in your mouth.

所以这成了一种方式。

So it's like a way.

但愿如此。

Hopefully.

但愿如此。

Hopefully.

从而让人重新感受到对身体的掌控权。

So restores the sense of control or agency over your body.

就像我们之前在聊邪教那期说的，它还提供了一种身份认同和归属感。

And like we talked about in our cult episode, it provides this idea of identity and belonging.

咖啡灌肠爱好者群体

The coffee enema community.

这群体听着真够难搞的，老兄。

That sounds like a really tough community, dude.

确实如此。

It does.

说到食物和道德问题，这跟排毒信仰有什么关系呢？

So food and moral issues, how does this fall into the belief in detoxing?

对。

Yeah.

如果你留意健康圈的用语，这些食物不只是不健康，根本就是有毒的。

So if you pay attention to wellness language, these foods aren't just unhealthy, they're toxic.

有害、邪恶，简直是魔鬼。

Poisonous, they're evil, they're the devil.

麸质就是魔鬼。

Gluten is the devil.

RFK说过，糖就是实实在在的毒药。

Sugar is literally poison is the thing that RFK said.

加工食品就是假食物。

Processed food is fake food.

这些东西是有毒的。

It's poisonous.

植物油正在害死你。

Seed oils are killing you.

所以‘健康饮食’这个词暗含的意思是，其他所有饮食都是不干净的，你吃的每一口都成了你是否善良或天生有罪的证明。

So clean eating linguistically implies that all other eating is dirty eating and every bite you take becomes evidence of your either goodness or inherent sin.

2018年有一项针对一千名参与者的研究，考察了厌恶敏感度，发现它和以纯洁为基础的道德判断高度相关。

There was research in twenty eighteen of 1,000 participants that was looking at disgust sensitivity and found that it really highly correlated with purity based moral judgments.

人类进化出厌恶感，本来是为了避开被污染的食物，对吧？

So we as humans were evolved to have disgust in order to avoid contaminated food, right?

比如看到一颗烂梨，你祖先的本能就是：算了，这东西不吃。

Like you wanna look at a rotted pear and you want your ancestor to be like, yeah, not gonna eat that.

这东西吃进肚子里，我肯定不舒服。

That's not gonna feel good inside of me.

但我们的大脑会搞混，把这种本能的反感扩展到其他方面。

But our brain gets really confused and starts to extend that same sort of gut.

我们甚至常说‘直觉反应’。

We even talk about having a gut reaction.

这种发自内心的厌恶感，现在被用在了对别人饮食的道德评判上。

That same visceral disgust response now extends to moral condemnation of what other people eat.

当你

When you

听到这些说法的时候，就是这个意思吧。

like hear those terms is what you're saying.

对。

Yes.

没错。

Yeah.

很好。

Good.

你有没有遇到过运动员说，天啊，我吃了这么多垃圾食品，感觉糟透了。

Like how often do you have athletes be like, oh my God, I ate all this like junk food and I feel, I feel terrible.

对。

Yeah.

这已经变成了一种道德评判的问题。

And it's like much more of a morality thing.

是的。

Yeah.

我的意思是，有些人要是整天只吃这些，确实会不舒服，这没错。

Well, I mean, some people could feel terrible if all they ate was that all Correct.

这个

The

对。

Yes.

不过没错，通常人们就是这么用的，你说得对。

But yeah, the way that it is typically used is what you're saying.

是的，这背后有种道德评判，很多人都在这么做。

Yes, there's like a morale and like people do it all the time.

这一点让我特别烦，语言总是把那些难以获得优质食物的人污名化，这种说法其实充满了偏见。

Like this is something that really frustrates me with the language stigmatizing folks with lesser access to high quality food and food availability as there's a lot of stigmatizing language there.

随着人们逐渐远离传统宗教，世俗社会也就需要新的净化仪式。

And as people have moved away from organized religions, secular society has basically needed new purity rituals.

以前人们会去汗屋或者去呕吐室，现在我们改做果汁断食了。

So instead of doing sweat lodges or going to the vomitorium, we have juice cleanses.

以前在大斋期，人们会戒掉某些东西，现在我们改做灌肠了。

In Lent, people used to give things up but now we have colonics.

以前是忏悔，现在是排毒。

Instead of confession, we do detoxes.

所以，健康文化本质上是在用消费来提供救赎。

So what wellness culture is essentially offering is salvation through consumption.

你可以成为一个更好的人。

You can be a better person.

你可以花钱买来纯净感。

You can buy your way to purity.

你只要去全食超市买点东西就行，虽然去教堂的人少了，但人们依然渴望感到纯净、被赦免、被救赎。

You can just get it at Whole Foods and church attendance has declined people still have this need to feel pure, absolved, redeemed.

如今，健康文化在我看来，常常填补了人们精神上的空缺，你能明显看到人们多么执着地抓住这些观念。

And now wellness culture, I think a lot of times for people fills that spiritual void and you can really see it with the intensity that people tend to latch on to these ideas with.

实际上，我会遇到一些人，他们陷入非黑即白的思维模式。

In practice, I will have people that they get in this all or nothing Yeah.

心态也是这样。

Mindset too.

没错。

Yes.

我觉得这背后是一种心态：人们会说，我只要意志力够强，家里就不能放这些食物，不然我会控制不住地暴食。

I think that plays a role where people will say, I just need to have more willpower power and I can't have these things in the house or I'm going to overeat and binge on them.

所以他们把这些东西都清出家门，然后说：我先做个果汁断食，彻底重启一下。

So they keep them out of the house and then they're like, I just need to do my my reset with my juice cleanse.

我先完成这个重启，之后再把所有这些东西都彻底从家里清掉。

I'm gonna do that reset and then I'm gonna like keep all of these things out of the house.

这其实就是一种掌控欲的表现。

It's that control idea.

对。

Yes.

我在健身人群中经常看到这种心态。

So I see that a lot in the athletic population.

没错。

Yeah.

而且这种模式会不断自我强化，因为你一旦禁止某种食物或物质，反而会给它赋予一种原本没有的情感重量。

And again, it's a cycle that perpetuates itself because when you restrict a certain substance or a certain food, you're gonna be giving it an emotional charge that it wouldn't otherwise have.

作为正在康复中的人，我特别能理解那种面对有情感负担的食物时的焦虑，以及想要重新掌控它的冲动。而果汁断食恰恰提供了一种表面的掌控感。

And so as someone in recovery, I understand that feeling of being anxious around food that has that charge and of wanting to regain control over it And juice cleanses offer a superficial feeling of

控制

control

只是暂时的。

temporarily.

饮食失调

And eating disorders

往往源于

that are

源于对控制的渴望。

rooted in control.

也是源于对控制的渴望。

And rooted in control.

所以，果汁排毒其实就是这种行为的瓶装版。

And so, I mean, juice cleanses can be a bottled version of that.

这是一种系统性的限制，但因为碧昂丝做过，又在社交媒体上看起来很时髦，就不被当成饮食失调，而只是个‘排毒’。

It's like a systematic form of restriction but instead of being labeled as an eating disorder because Beyonce did it and because it looks good on social media, it's not an eating disorder, it's a cleanse.

对。

Mhmm.

我觉得这对正在康复的饮食失调患者来说特别难，对吧？

And I feel like this makes it pretty hard for people in eating disorder recovery as well, right?

没错。

For sure.

因为这本质上还是食物道德化、非黑即白的思维，以及同样的惩罚与救赎循环。

Because it's the same idea of food moralization, the black and white thinking and the same sort of punishment redemption cycle.

比如我这个周末吃得不好。

Like I ate badly this weekend.

所以周一就得排毒，这其实就是典型的节食—暴食—催吐循环，只是换了套新包装。

I have to cleanse on Monday, which is just textbook restrict binge purge cycle, but with updated branding.

2017年，特纳和莱弗尔做过一项研究，样本近七百人，效果很不错，发现有百分之五十关注健康食品账号的人符合偏食症的标准。

And there was research in 2017 by Turner and Lefevre with almost 700 participants, which is awesome, that found that fifty percent of health food account followers meet the criteria for orthorexia.

2024年的一项研究还发现，仅仅接触一次‘清洁饮食’的内容，就会让出现饮食失调行为的风险增加三倍。

And then there was a 2024 study that found that a single exposure to clean eating content increased the risk of disordered eating behaviors by threefold.

所以在我看来，饮食失调的康复关键在于摒弃这种对食物的道德评判，而排毒文化恰恰在破坏这种认知——食物根本不是非黑即白的对错问题，对吧？

So ED recovery really to my assessment requires rejecting this idea of food moralization which detox culture actively undermines that recovery work of food doesn't just fall into binary good bad, right?

活在这种标准里真的很难。

And that's a hard way to live.

接受这种复杂性并不容易。

Living in that nuance is not that easy.

没错。

No.

我们常常渴望掌控感，想要一个简单的答案，对吧？

And we oftentimes are craving that control and a simple answer, correct?

是的。

Yes.

我们生活在一个充满巨大不确定性的时代。

And so, you know, we live in this time of profound uncertainty.

气候危机、政治动荡、疫情后的余波、经济不稳，连鸡蛋都买不起，我们的食物系统也显得模糊又危险。

There's climate crisis, political chaos, post pandemic, economic precarity, no one can afford eggs and our food system feels opaque and dangerous.

当人们觉得无法掌控气候变化、无法左右政客时，他们就会觉得至少能控制自己嘴里吃的东西，而排毒文化正好提供了一种对抗这些抽象威胁的切实行动。

And folks when they feel like they can't control things like climate change, they can't control politicians, They feel like they can control what goes in their individual mouths and detoxing provides this tangible action against abstract threats.

这就制造了一种强烈的错觉，让人以为个人层面能获得安全感和掌控感，但这种掌控在个人层面其实作用有限，更别提对政策和系统层面了。

So it creates this powerful illusion of safety and agency on the individual level that isn't potent at that level and certainly isn't potent at the level of policy and systems.

而且我觉得运动员尤其容易受影响，因为我们本来就深陷于极端控制身体、追求优化的文化之中。

And again, I think athletes are especially vulnerable because we're already steeped in this culture of extreme body control and optimization.

所以当传统医学对慢性疲劳、脑雾、肠胃问题、病毒感染后综合征这些模糊症状不予重视时，健康养生文化反而会认可这些感受。

So a lot of times when conventional medicine dismisses vague symptoms like chronic fatigue, brain fog, GI issues, post viral syndrome, wellness culture will validate that.

很多人陷入这些做法，是因为他们之前的声音没人听，也没人说：‘哦，这确实是个真实的问题。’

So many people fall into this stuff because folks haven't listened to them and haven't said, oh, yeah, that sounds like a real issue.

咱们来聊聊这个。

Let's talk about that.

当我

When I

第一次接触患者时，我会详细了解他们的病史，问很多细致的问题。

am working with people for the first time, I get this really extensive history on them and we'll ask some pretty detailed questions.

在咨询过程中，很多人会说：‘天啊，以前我找人聊的时候，从来没人认真听我说话，今天能这么详细地谈一谈，真的很好。’

And in the session, a lot of people will be like, wow, I feel like I, in the past when I've met with people, they just haven't listened to me, and this is really great to be able to talk about this in detail.

是的。

Yeah.

而且我觉得，这跟我们整个体系的结构也有关系。

And I mean, I think part of it too is just the way that our system's set up too.

没错。

Totally.

医生们时间实在有限，这也是没办法的事。

Doctors don't have that much time unfortunately.

对。

Yeah.

作为从业者，我还能有这份余地，也算是挺幸运的。

And I'm privileged to be able to do that as a practitioner, I guess.

但至少你能问病人，他们到底感觉怎么样。

But you get to ask people how they feel.

要求低得惊人，不过好在你还是达到了。

Shockingly low bar, but glad you're clearing it.

那社交媒体呢？

So what about social media?

我觉得这个也有影响。

I feel like this plays a role too.

我是真看到它在起作用。

I mean, and I see it play a role.

幸运的是，我关注了不少‘每个体型都健康’的账号，现在推荐给我的 celery gunk 视频少多了。

Thankfully, feel like I've liked enough Health At Every Size account that I'm getting slightly fewer mason jars full of celery gunk.

我的意思是，这

I mean, it's

人只要点错一个视频，整个算法就全变了，真是吓人。

scary what people get, like one wrong click on a video or something and you're like whole algorithm's Yeah.

确实如此。

For sure.

社交媒体上到处都是这种视觉信息，告诉你什么是‘干净’——完美的极简风，完美的奶昔，完美的燕麦碗。

So there's so many, there's this visual message on social media of like this is what clean looks like and it's the perfect minimalist, perfect smoothie, perfect smoothie bowls.

这才是‘纯净’该有的样子。

This is what pure looks like.

这才是‘健康’该有的样子。

This is what healthy looks like.

网上所谓的‘养生’，渐渐变成了人们身份的核心部分。

And wellness online starts to become people's core identity.

你吃的不只是某种食物，你整个人都被贴上了某种标签。

So you're not just eating a certain way, you are a certain kind of person.

你要么就是有毒、被污染的，要么就在追求纯净与整洁，这就形成了一种恶性循环：你在这上面投入的钱、时间、精力和社交资本越多，就越难去质疑这些观念。

You're either like toxic and poisoned or you're seeking out purity and cleanliness and it creates this vicious feedback loop where the more you invest financially, socially, psychologically, the harder it becomes to question these things.

当你把自己的身份和这些做法绑在一起时，承认自己其实没必要‘排毒’，就等于承认自己浪费了时间、金钱、精力，还有社交信誉。

And when your identity is bound up in these practices, admitting unnecessary, you know, detoxing means admitting that you wasted your time, your money, your energy, and your social capital.

所以从心理上，我们根本不敢面对一个事实：也许这些东西根本没用。

So we're psychologically incentivized on the inside to not even admit to ourselves that like, this may not be working.

我感觉不太舒服。

I don't feel very good.

我觉得健身博主特别有问题，一边卖排毒茶，一边展示自己身体的各种角度——但很多时候，身材好其实是天生的，或者你根本不知道他们为什么长成那样，但几乎不可能是因为花了12美元买了一杯排毒茶。

Fitness influencers I think are especially pernicious selling detox tea while highlighting various angles of their bodies which most of the time is from genetics and or, I mean, you just never know why someone's body looks a certain way, but it's almost never because they spent $12 on detox tea.

这些强大的视觉信息，其实根本没有科学依据。

There's these powerful visual messages that just aren't substantiated by the evidence.

我看到一些书，比如食谱书，也会有点怀疑。虽然我不点名，但确实有些食谱书也在助长这种观念。

And I always get a little questionable even with things, cook books, I won't but name there's certain cook books out there that I feel like almost play into this idea as well.

是的，我觉得很多食谱书都是这样。

Yeah, I feel like so many cook books do.

看这些东西的时候要保持警惕，别把它们当成饮食的唯一标准。

Using caution when looking at those things and putting them on the pedestal as to how you're eating needs to be.

我觉得问题就出在这里。

That's where I see it become problematic sometimes.

对。

Yeah.

我们觉得好看、有时代感、符合小红书风格的东西，未必真的符合科学。

What we view as visually appealing or zeitgeisty or fits the Instagram aesthetic may not be what science actually Exactly.

科学上真正有效的东西。

Is good.

证据指向的其实是挺枯燥的，没那么吸引人，也不会摆得精致漂亮，你不会看到哪个美女披着一头自然的海浪卷发，坐在沙滩上，从广口瓶里慢悠悠喝着它。

What the evidence points to, which is boring and not that sexy and isn't gonna be plated beautifully and you're not gonna see some gorgeous woman with like perfectly tousled beach waves sipping it out of a mason jar on the beach.

那正念饮食和这个有关系吗？

So does orthorexia connect into this then?

是的，我建议大家回头去听一下我们关于正念饮食的那期节目。很多时候，这种倾向最初只是想让自己感觉更好，但后来会演变成一种对食物健康、洁净或纯度的病态执念。

Yeah, so, you know, I would encourage folks to go back and listen to our orthorexia episode, but a lot of times this starts as a genuine desire to feel better, but can become this all consuming pathological preoccupation with the presumed health or cleanliness or purity of certain foods.

和厌食症不同，厌食症主要关注食量和体重，而正念饮食则执着于食物的质量和纯净度，但后果同样可能很严重。

And unlike anorexia which, you know, tends to focus on quantity and weight, thyrexia fixates on quality and purity but the outcomes can be just as harmful.

我在做这项研究时发现一个挺有意思的现象：男性和女性在正念饮食上的差距比其他进食障碍要小得多。

Something that's fascinating that I was seeing this round doing the research is that there's a much less of a gender gap between men and women when it comes to orthorexia.

而其他进食障碍的研究数据则呈现出不太一样的分布，当然，这方面还需要更多研究。

Whereas with other eating disorders that breakdown looks a little bit different in the research and again, research is needed.

但这种情况在运动员和健身圈里特别常见，因为 orthorexia 看起来好像还挺正当的。

But this is especially common in athletes and fitness communities and orthorexia because it gets this veneer of being socially acceptable.

你这不是饮食失调，只是特别注重食物的纯净和健康。

Oh, you don't have a disordered relationship to food.

你就是特别在意东西有多干净、多天然。

You're just really into how pure and clean things are.

你一天到晚脑子里想的都是吃的。

You're just thinking about food 90% of your day.

对。

Yeah.

还得花上好几个小时计划和准备每一餐。

And taking five million hours to plan and prep it.

没错。

Yeah.

所以我觉得，当人一味追求健康时，反而可能把自己搞垮了。

So I think that we can get to this place where the pursuit of health can make people sick.

你真的可能会身体营养不良，就像我们以前说过的，走得太远就会跟社会脱节。

You can literally become physically malnourished and like we've talked about in the past, socially isolated from getting too far down this road.

我想换个话题，我们得弄清楚身体到底是怎么排毒的。

So I wanna kinda take a turn here and I feel like we need to understand how the body actually detoxifies itself.

请鼓掌。

Drum roll, please.

你生来就拥有一个极其精密、高效且全天候自动运行的排毒系统，根本不需要你有意识地去操作，从你出生那一刻起，它就在一直工作。

So you were actually born with an extremely sophisticated, highly effective detoxification system that works automatically constantly twenty five seven requires zero conscious intervention and you've been doing it since the moment you were born.

真的吗。

Wow.

没错。

Yep.

恭喜你。

Congratulations.

你早就自带排毒功能了。

You are detoxified.

你可以把它想象成你手机的操作系统。

So think of it as your phone's operating system.

它一直在后台运行，执行着你根本看不到的程序。

It's always running in the background with processes you never see.

其中最重要的就是肝脏。

The biggest of which is the liver.

明白了。

Okay.

你能给我详细讲讲肝脏是怎么工作的吗？

So I wanna can you break down the liver function for me?

它到底在做些什么？

What's it actually doing?

是的。

Yeah.

对很多人来说，肝脏是排毒的主力。

So the liver is your detox MVP for a lot of folks.

它重量可达三磅，却能执行五百多种不同的功能。

It can weigh three pounds but it performs over 500 different functions.

你吃喝的所有东西——食物、饮料、药物、补品、酒精——它都要处理。

It processes literally everything you ingest, food, drinks, medications, supplements, alcohol.

它还负责分泌胆汁帮助消化脂肪，把葡萄糖储存为糖原，制造凝血所需的蛋白质，同时储存维生素和矿物质。

It also handles producing bile for fat digestion, stores glucose as glycogen, and makes proteins for blood clotting and stores vitamins and minerals.

对运动员来说，它的作用尤其关键，能帮助在训练中稳定血糖、代谢蛋白质，还能储存铁元素。

For athletes, it's particularly powerful because it helps regulate blood sugar during training, metabolizes protein, and stores iron.

哇，这么多功能啊。

Wow, lots of functions then.

功能这么多，而且它还能自我再生。

Lots of functions, and it can regenerate itself.

它是唯一能从原组织的25%重新长回来的器官，简直不可思议。

It's the only organ that can regrow from 25% of original tissue, wild.

给你的肝脏点个赞。

Shout out to you liver.

这就像蛇一样。

It's like a snake.

对吧，简直不可思议。

I know, right?

就像蜥蜴，尾巴断了还能长出来，肝脏也能再生。

It's like a lizard, like when you cut off the tail, your liver can grow back.

那肝脏具体的解毒过程是怎么运作的呢？

So how does the actual detoxification process in the liver work?

它是

So it's

一个两阶段系统，第一阶段的酶，比如细胞色素P450家族，会化学改造毒素。

a two phase system and phase one enzymes like cytochrome P450 family chemically modify toxins.

它们会加入氧、去掉氢，打断化学键。

They add oxygen, remove hydrogen and break chemical bonds.

这么做会让这些物质暂时变得更活跃，听起来反直觉，但对第二阶段是必不可少的。

They make these substances temporarily more reactive which is counterintuitive but necessary for the second phase.

比如，酒精会被分解成乙醛，而乙醛是有毒的。

So for example, alcohol gets broken down into acetaldehyde which is toxic.

然后第二阶段再处理它。

And then phase two handles it.

第二阶段是结合反应，把谷胱甘肽、硫酸盐、甘氨酸这些分子附着上去，让物质变成水溶性的。

So phase two, conjugation reactions attach molecules like glutathione and sulfate glycine to make it water soluble.

这样一来，物质就能溶于水，通过尿液或胆汁排出去。

Now, that substance can dissolve in water and be excreted through urine or bile.

比如乙醛加上谷胱甘肽后，就变成无毒、水溶性的物质，最后随尿液排出。

For example, acetaldehyde gets glutathione attached and that becomes harmless water soluble and exits via urine.

这两个阶段都需要维生素B族、氨基酸、食物中的抗氧化物，还有矿物质。

So both of these phases need vitamin b or b vitamins, amino acids and antioxidants from food as well as minerals.

但这些营养素你完全可以通过正常均衡的饮食获取，多吃蔬菜、绿叶菜、优质蛋白和天然食物就行。

But you can get and should get all of those things from a normal balanced diet eating vegetables, greens, quality protein, whole foods.

根本不需要什么昂贵的补剂，吃好饭就够了。

You don't need any fancy supplements, just food.

不过我倒是好奇，别人听了可能会问，那要是我呢？

I do wonder though what people are gonna come back and say though, well, what if

我平时饮食并不均衡，你知道的。

I don't eat a balanced diet, you know?

那你就先把饮食调整好。

Then get right with that.

好好吃均衡的饮食。

Eat a balanced diet.

因为如果你饮食不均衡，光靠果汁排毒也没用。

Because they're like, if you're not eating a balanced diet, juice cleansing isn't

对吧？

gonna Right?

当然。

Do

至少隔几天吃一次沙拉。

one, eat a salad every so often.

其实均衡饮食没那么复杂。

And like a balanced diet doesn't have to be that complicated.

均衡不意味着每天非得吃沙拉碗。

Balance doesn't mean salad bowls every single day.

均衡就是真正的均衡。

It balance means balance.

我觉得对有些人来说这可能很难，也许他们对口感有挑剔，或者挑食。我通常会跟人说，或者帮他们调整，就是从他们现有的状态出发。

I think that can be hard for some people because maybe they have texture issues or maybe What they're picky I usually try to tell people or work with people on is meeting them where they're at.

比如说，有没有哪一种蔬菜是你愿意考虑吃的？

Like, okay, what is one vegetable that you would consider eating?

或者有没有哪种水果是你明确喜欢的？

Or what is one fruit that you know you like?

我们能不能从这些入手，慢慢加进去？

And can we build that in somehow?

比如可能你只爱吃蓝莓，那也没关系，很好。

Like, maybe it's only blueberries, but okay, great.

对。

Yeah.

那就先只吃蓝莓，看看能怎么推进。

Then only eat blueberries and see where we can get with that.

没错，就是这样。

Yes, exactly.

但我觉得，我们不希望别人听到后觉得，只要吃了一根快餐薯条，身体就会变成毒气弥漫的废墟。

But I think, you know, what we don't want people to hear is like, if you eat a single fast food French fry, your body is rendered like a toxic wasteland.

对，没错。

Yeah, exactly.

因为那东西碰了不是牛油的东西。

Because it touched something other than beef tallow.

那说的是肝脏。

So that's the liver.

那关于

What about

肾脏呢？

the kidneys?

它们的作用是什么？

What are their role?

肾脏也是排毒的主力之一。

Kidneys, also another detox MVP.

这两颗器官大小跟拳头差不多，却在做着极其了不起的工作。

So these are two organs that are about the size of a fist doing absolutely baller heroic work.

你的肾脏每天能过滤两百夸脱的血液。

Your kidneys can filter 200 quarts of blood every single day.

差不多有五十加仑。

It's like 50 gallons.

对。

Yes.

你全身的血液每天会被过滤大约四十次。

Your entire blood volume gets filtered like 40 times daily.

所以身体一直在持续进行清洁循环。

So there's this constant cleaning cycle.

每个人的情况不太一样，每天大概会产生两夸脱的尿液，里面含有尿素。

A lot of individual variation here, potentially two quarts of urine daily containing urea.

这是蛋白质代谢、肌肉产生的肌酐，还有多余的矿物质和代谢废物的结果。就说我自己吧，每次吃了维生素B，尿液颜色特别明显，基本都是它排出来的。

That's a result of protein metabolism, creatinine from muscle, as well as excess minerals and metabolic waste, which is like, I know that anytime I've had something with vitamin B, looks like a lot of that comes right back down.

颜色特别亮黄。

Bright yellow.

亮黄色的。

Bright yellow.

它们还负责调节血压、电解质平衡、红细胞生成，以及酸碱平衡。

They also help regulate blood pressure, electrolyte balance, red blood cell production and acid base balance.

所以你根本不需要喝碱性水。

So again, you don't need to be drinking alkaline water.

这些工作肾脏自己就完成了。

Your kidneys do that.

你能多喝水吗？

Can Can you water?

当然。

Yep.

这个过程需要充足的水分摄入。

One of the things that is necessary for this process is adequate hydration.

如果你喝得不够，身体的排毒系统可能会吃力，但并不意味着你每天非得花45美元买葡萄柚汁来喝。

So if you're not drinking enough, that might be tough for your body's detoxing system, but that doesn't mean you need to be drinking $45 of like grapefruit juice every single day.

你只需要买个斯坦利水杯就行。

You just need to get your Stanley cup.

你之前说过，如果真的...

Remember you said that if Yes, I

那个大号的斯坦利。

the giant Stanley.

如果我买一个，我得告诉你，佐伊。

If I get one, then I have to tell you Zoey.

你得告诉我。

You have to tell me.

你得马上给我发消息。

You have to text me immediately.

还有没有其他系统能帮助排毒呢？

So are there any other systems that help with detoxification?

是的，我们身体里有很多东西都在帮助排毒。

Yeah, there's so many things in our body that help with detoxification.

肺部通过每一次呼吸排出二氧化碳，这是主要的代谢废物，还有一些挥发性有机物。

So lungs expel CO2, which is a major metabolic waste product and some volatile organic compounds with every single breath.

如果你闻到某人呼吸中有酒精味，那就是挥发性物质通过肺部排出的表现。

So if you've ever smelled alcohol in someone's breath, that's actually volatile compounds being eliminated through their lungs.

或者他们正在吃生酮饮食。

Or they're just eating a ketogenic diet.

或者他们在吃生酮饮食，没错。

Or they're eating a ketogenic Yes.

你知道吗，普通人每天大约要呼吸两万次。

Know, most people take on the order of 20,000 breaths daily.

你一直在进行气体交换。

You have a constant gas exchange.

你身体里的废物也在持续排出。

You are constantly removing waste from your body.

我们最重要的排毒器官之一是皮肤。

One of our biggest detoxing organs is the skin.

确实会通过出汗排出少量废物，但这条路只占排毒总量的1%左右。

And you do eliminate small amounts of waste through sweat but this is a really minor route like 1% of detox.

所以，说桑拿和出汗能排出大量毒素，这根本站不住脚。

So the idea that saunas and sweating can be a way of removing tons of toxins, also not a thing.

从化学角度看，汗液主要是水、盐和微量矿物质，并不是重要的排毒途径。

When you look at salt on the chemical level, it's mostly water, salt, trace minerals, so it's not a significant detox mechanism.

我喜欢泡桑拿，但它绝对不能替代其他排毒方式。

Love a good sauna but it's definitely not replacing

他们夸大其词了。

They're over hyping.

这是

It's

夸大什么啊？

Over what hyping.

我喜欢暖和地坐着，躺在漂亮的木头上，旁边是些热情的芬兰男士，但我从不自欺欺人。

Again, I love to be warm and sitting around on some nice wood with some hot Finnish gentlemen, but I'm not kidding myself.

我得说，它确实让我感觉好多了。

I will say it does make me feel better.

所以也许这只是心理作用，

So maybe it's a placebo effect,

但确实，暖和起来感觉挺舒服的，你知道吧？

but I can And it does feel feel nice to be warm, you know?

但再说一遍，你是因为体内有毒才觉得不舒服吗？

But like again, it's like do you feel bad because you were toxic?

不是。

No.

对。

Yeah.

也许吧。

Maybe.

是的。

Yeah.

然后你的淋巴系统是一个由血管组成的网络，负责在体内运输液体、代谢废物和免疫细胞。

And then you have your lymphatic system which is this network of vessels which moves fluid, waste products and immune cells throughout the body.

它从组织中收集细胞废物，经过淋巴结过滤后，再将液体送回血液循环。

It collects cellular waste from tissues and filters them through your lymph nodes and then returns that fluid to the bloodstream.

与心脏不同，淋巴系统没有泵，它的流动依靠肌肉收缩，所以活动和锻炼能促进淋巴循环。

Unlike the heart, the lymphatic system doesn't have a pump and it moves via muscle contractions which is why movement and exercise helps lymph flow.

还有一些挺离谱的说法，比如特定的瑜伽动作、刮痧或者刷身体，能彻底激活这个系统。

There's also a lot of pretty kooky ideas of specific yoga moves, really revitalizing the system or scraping yourself or brushing.

这属于那种情况，其实只要你站起来、坐下去、再站起来、再坐下去，或者把胳膊举过头顶，就足够帮助淋巴循环了。

It's one of those things where sure, technically, if you literally stand up, sit down, stand up, sit down, that's like you can raise your arms over your head and that is plenty to help lymph circulate.

真厉害。

Wow.

我现在就在让淋巴流动呢。

I'm getting my lymph circulated right now.

对。

Yeah.

如果我们得靠这些复杂的仪式才能让淋巴流动，人类能存活到现在吗？

Would we have survived as a species if we needed these like Baroque rituals to move lymph around?

大概不能。

Probably not.

我们还有消化系统。

We also have the GI tract.

就像我们之前在‘谈排便’那期说的，我们体内有数万亿的细菌，帮我们分解食物、合成维生素，还训练免疫系统。

So we have like we talked about on our shit talk episode, trillions of bacteria living inside of us that break down food, produce vitamins and train the immune system.

你的肠壁会精准地吸收营养，阻挡病原体，是一个非常精密的屏障系统。

Your intestinal wall will selectively absorb nutrients, block pathogens and it's this really sophisticated barrier system.

它排出的固体废物里有没消化的食物、死亡的细菌、肠壁脱落的细胞、肝脏分泌的胆汁，而你的肠道菌群还会直接吃掉一些毒素并把它们分解掉——这简直就是免费的生物净化系统。

It eliminates solid waste containing undigested food, dead bacteria, dead cells from gut lining, bile from liver and your gut bacteria literally eat some of the toxins and break them down which is a free biological remediation system.

如果肠道功能出了问题，就像我们之前说的，那确实是个麻烦。

Now, if your gut is not working, like we said, that's a problem.

但这并不意味着你得一天做十次咖啡灌肠。

But that doesn't mean that you need to be doing coffee enemas 10 times a day.

尤其是灌肠和洗肠这些方法主要作用在大肠，而我们通常认为的毒素，其实大部分在小肠就已经被过滤掉了。

Which particularly because so many things like enemas and colonics operate in the large intestine, which like most of the things that we would consider toxins get filtered out in the small intestine.

所以你感觉‘清理干净’了，只是因为你给肛门来了个汽车喷洗，但实际上根本不是这么回事。

So again, it's this thing where like you will feel cleaned out because like, yeah, you just put a car wash in your butthole, but like you're not there physically that is not what is happening.

我建议你这么做。

Here's what I want you to do.

把一月份的事全忘了吧。

I want you to forget all about January.

认真的，1月1号就是个普通的星期三。

Seriously, January 1 is just a Wednesday.

它没什么神奇的力量。

It has no magical properties.

它不是什么门户。

It's portal.

所谓的‘新年新我’产业想让你相信，改变必须等到特定的日期、做一次排毒，再买一堆叫查德的人在网上卖的昂贵补剂。

The New Year New You Industrial Complex wants you to believe that transformation requires a specific calendar date, a detox, and probably some expensive supplement stacks that a guy named Chad is selling online.

但你知道真正有效的是什么吗？

But you know what actually works?

现在就开始。

Just starting now.

当别人都在等日历发许可证的时候，你早就该积累起势头了。

While everyone else is waiting for permission from the calendar, you could already be building momentum.

在Microcosm Coaching，我们帮助各种水平、各种背景的跑者和耐力运动员制定可持续的训练计划，朝着真实的目标前进——不管是参赛，还是单纯想更有精力陪孩子玩，真正享受这个过程。

At Microcosm Coaching, we help runners and endurance athletes of all abilities and all backgrounds build sustainable training plans, work towards real goals, whether that's a race or just being able to have more energy to play with your kids and actually enjoy the process.

没有限制，没有惩罚，也不用等一个根本没你想象中那么新鲜的全新开始。

No restriction, no punishment, no waiting for a fresh start that never feels as fresh as you might have hoped.

如果你一直在考虑找教练，别把这事搁在新年计划里，到二月就忘了。

If you've been thinking about working with a coach, don't put it on your resolution list to forget about by February.

咱们现在就一起定个目标吧。

Let's set a goal together now.

一个基于你真实生活、真实身体，真正让你觉得有意义、有魅力、充满激情的目标。

One that's based on your real life, your body, what feels meaningful and magical and exciting for you.

新年决心的成功率只有百分之九。

New Year's resolutions have a nine percent success rate.

你知道什么的成功率更高吗？

You know what has a better success rate?

有个教练在你身边，盯着你别半途而废。

Having a coach in your corner who won't let you ghost on your goals.

现在就去 microcosm-coaching.com 预约免费咨询吧。

Check us out now at microcosm-coaching.com to schedule a free coaching consultation today.

我有点怕在冷天跑步，但我也怕在跑步机上跑长距离。

I'm kind of a weenie about running in the cold, but I'm also a weenie about doing long runs on the treadmill.

所以嘛，我就是个胆小鬼。

So I guess I'm just a weenie.

这大概就是我的命了。

That's my cross to bear.

幸运的是，Janji的冬季装备让跑步又暖和又有趣，他们的防寒装备真的很棒。

Thankfully, Janji makes winter running toasty and actually fun with their amazing cold weather gear.

我特别喜欢Aurora抓绒紧身裤，全内衬抓绒设计，还有超大口袋，特别适合寒冷天气里跑长跑或锻炼。

I'm in love with the Aurora fleece tight, a fully fleece lined running tight with mega pockets that's great for long runs and work outs in the cold.

这些裤子能装下好多零食。

You can fit so many snacks in these bad boys.

真的能装好多零食。

So many snacks.

我还特别喜欢他们的保暖跑步夹克，就算天再冷，需要跑长途时也能扛得住。

I also love the thermal runner insulated jacket, which can stand up to even the coldest days when I need to log some miles.

Janji 的装备能应对每个季节和每种运动需求。

It's Janji has you covered with gear for every season and every activity.

在 janji.com 下单时使用代码 YDS，首单立享九折。

Use code YDS for 10% off your first order at janji.com.

就是 janji.com。

That's janji.com.

那为什么这个系统不需要这些排毒产品的帮助呢？

So why doesn't this system need help from these detox products then?

你想想看。

Think about it.

这些系统本身就有自清洁的设计。

These systems are self cleaning by design.

人类在数百万年的进化中，早已适应了各种环境暴露。

We have evolved over millions of years to handle environmental exposure.

这些系统全天候自动运行，无需你刻意干预，也不需要重启、重置或外部介入——除非你有特定的医学状况，比如肝病或肾病。

These things work twenty four seven without conscious thought and they don't need rebooting, resetting or external intervention unless you have a specific medical condition like liver disease, kidney disease.

这些系统都高效运转着，不管喝多少香蕉汁或蓖麻油，都无法让它们重启、升级或产生任何实质性的改变。

All of these things function at high efficiency and no amount of banana juice or castor oil is going to reboot, revamp or change them in any meaningful way.

再来看看那些排毒茶吧。

So compare these to detox tea.

你的肝脏同时处理成千上万种化学物质，靠的是数百种酶协同工作。

Your liver processes thousands of different chemicals simultaneously using hundreds of enzymes.

茶只是让你上厕所更频繁而已。

Tea just makes you poop and pee more.

它并不会增强真正的酶解排毒机制。

It doesn't enhance actual enzymatic detoxification pathways.

我觉得特别有意思的是，你的身体远比任何六十美元的茶、蓖麻油，或者全食超市里卖的芹菜汁都要复杂精密得多。

And I think it's really actually so cool and fun to just think about the fact that your body is so much more sophisticated than any $60 tea, any castor oil, any celery juice that you could buy at Whole Foods.

相信你的身体机制。

Trust your biology.

相信进化。

Trust evolution.

多吃点水果、蔬菜和纤维。

Eat some fruits and veggies and fiber.

多吃水果、蔬菜和纤维。

Eat fruits and veggies and fiber.

没必要狂喝果汁。

You don't have to be guzzling juice.

既然我们的身体本来就能自然处理，那排毒产品的科学依据在哪里呢？

So if our bodies do this naturally, is there evidence or where is the evidence for detox products?

2015年《人类营养与饮食学杂志》发表过一项全面综述，发现几乎没有任何临床证据支持排毒饮食。

So there was a twenty fifteen comprehensive review in the Journal of Human Nutrition and Dietetics that found almost no clinical evidence supporting detox diets.

综述里提到的一些研究虽然显示了极其微弱的统计学意义，但方法上都有严重缺陷，比如样本量太小，或者没有对照组。

There were some studies as a part of that review that showed potential very small statistically significant benefits that were plagued by flawed methodologies that were pointed out in this review like tiny sample sizes or no controls.

2024年的一项分析回顾了相关科学文献，结论是：‘排毒和清洁疗法不值得推荐。’

There's a twenty twenty four analysis reviewing the scientific literature and the consensus is quote, detoxes and cleanses cannot be recommended.

真让人惊讶。

Shocking.

有一些规模较小的研究显示奶蓟草在动物身上有希望，但目前还没有足够的人体试验数据。

There's been some smaller studies that show things like milk thistle having promise in animals, but we don't have adequate human trials at this time.

这里还有一个大问题，就是排毒产品不受美国食品药品监督管理局监管。

And a big problem here is that detox products aren't regulated by the FDA.

这些产品成分不统一，也从未经过安全性和有效性的测试。

They're not uniform and they haven't been tested for safety or efficacy.

有些膳食补充剂实际上可能通过药物性损伤导致肝损伤。

So some dietary supplements can actually cause liver damage through drug induced injury.

很多

A lot of

很多排毒产品都含有较高剂量的奶蓟草，但人们没意识到，如果长期服用，可能会带来一些负面后果。

the detox products do have higher levels of like milk thistle in them and people don't realize that if you're using that for a longer period of time, oh, you know, this could really have some downsides.

比如什么？

Like what?

比如，肝损伤。

Like, Well, there like, like liver damage.

当然，当然，没错。

Sure, sure, yeah.

就是有些人太沉迷于这种想法了，觉得必须提高新陈代谢、必须排毒、必须激活身体，还得堆一堆外部手段，像布莱恩·约翰逊那种九百种补剂的组合。

It's that thing of like people who become so obsessed with this idea of like, I gotta boost my metabolism and I've gotta detox and I've gotta rev and I've gotta do all of these external processes and you have the Brian Johnson nine hundred supplement stack.

这真的很难做到。

That is very challenging

说是支持排毒，结果却伤害了负责排毒的器官。

support detox, but then you are causing harm to the organ that detoxes.

没错。

Exactly.

那关于减肥的研究呢？

So what about the studies with weight loss?

我经常听人这么说，不只是运动员，我得说清楚。

Because I hear this one from people, I should say, and not just athletes.

比如那些自认不是运动员的人，我也接触过。

I mean, work with other people that don't consider themselves athletes,

他们说：我要去排毒，因为我想减肥。

and they're like, I'm going on a detox because I need to lose weight.

这可能会让你大吃一惊。

So this is gonna blow your mind.

科学研究表明，如果你不吃东西，体重可能会下降。

Science shows that if you don't eat food, you might lose weight.

就是热量限制。

Calorie restriction.

2015年有一项研究，84名女性参与了柠檬排毒饮食，所有人都减了重，但另一组只吃低热量安慰剂饮食的人也减了重。

So there is a 2015 study on 84 women who did a lemon detox diet and they all lost weight, but so did a control group on a equivalent low calorie placebo diet.

这类研究其实不多，因为科学界对这些说法也挺困惑的——这到底算什么？

So all of the studies of this which there aren't a ton because again like science is sort of we don't, what the hell?

减重的关键是严重限制热量摄入，而不是排毒。

This is not Weight a loss comes from severe caloric restriction, not detoxification.

还有那种荒谬的视频，说什么脂肪是毒素反弹的结果，这说法简直莫名其妙。

Again, that nonsense video about like how fat is a rebound effect from toxins, like what?